Kid-Friendly, Adult-Adored Brussels Sprouts

Have trouble getting your kids to eat their veggies? Have trouble getting yourself to eat veggies? No need to do anything too fancy with these Brussels Sprouts. Your kids--and YOU-- will like them regardless. My daughter took to them right away, and they always please my grown-up friends! However, it may take a few times for the kids to warm up to them, so serve them regularly. Good role modeling and repeated introduction go a long way! The key is really to never give up, which many parents do. To jazz things up, serve them on skewers or toothpicks, either alone with other veggies and even meats! Or use them as eyes in a smiley face made with some other favorite foods. Putting a different spin on the presentation is always better with kids!

Not Your Mama's Brussels Sprouts

1 pound fresh, thoroughly washed Brussels Sprouts*, halved

1 TBSP ghee or butter, preferely Organic!

1-2 minced garlic cloves, Optional. Alternative: 1 minced scallion or green, green onion or shallot

Sea Salt and Pepper to taste

1-2 sprigs of fresh rosemary* (optional, but highly recommended)

4 oz crumbled feta or goat cheese (or parmesan)

1 tsp Extra Virgin Olive Oil (EVOO) per serving

Bring a large steamer pot of water to a boil. Place sprouts into steamer and cover. Steam 20 minutes, or until sprouts can be easily poked with a fork (don’t let them get mushy). Just before the sprouts are done, begin to melt the butter or ghee in a medium to large, preferably cast-iron skillet. Meanwhile, place clean sprig(s) of rosemary on a cutting board. With the side of a large chef’s knife, press the leaves, moving up and down the length of the sprig (this helps to release the beneficial oils—you will notice an increased aroma—take a moment to enjoy it!). Place the rosemary into the pan of melted butter. Adjust the heat so that the rosemary does not burn. Stir the sprig(s) around the pan for 1-2 minutes and remove/discard. Add fresh garlic into the butter/ghee. Add sprouts and sauté for several minutes until the outer leaves begin to brown and become slightly crisp. Add in desired amount of sea salt and pepper. Cover and turn off heat until ready to serve. This will give them some time to soften up a bit more if needed, too. Transfer to serving bowl and add crumbled cheese if desired. Drizzle on 1 tsp EVOO per serving for heart health benefits like lower blood pressure and reduced risk of stroke. A teaspoon of prevention is worth a gallon of cure!

Credit for this recipe goes to Leah Vincent, chef extraordinaire, who taught me some great tricks in the kitchen. Thanks, Leah!

Blessings,

The Gourmet Healer

Full-Fat Dairy: Does A Body Good?

This is interesting to me, because I have, for months now, been using full fat dairy. My weight remains unchanged, which is good. My goal at this point is to maintain. I think that the results of the study could have to do with the fact that fat increases satiety, so perhaps these kids are not overeating. Also a possibility, is that they have higher muscle mass. Milk/butter fat is made up of short chain fatty acids, which are actually absorbed directly into the blood stream and can be used right away for energy. This is unlike longer chain fats, such as those from plant oils, which are processed in the liver and stored as triglycerides in fat tissue. Short chain fats are also said to promote the building of lean body mass (muscle). So, kids who drink full-fat milk could have more muscle mass, which means that they burn calories more efficiently. There are likely other factors at play, but I wish the researchers would have and hope they will look into this further.

Read on,
The Gourmet Healer

Children Who Often Drink Full-fat Milk Weigh Less, Swedish Research Finds

ScienceDaily (Nov. 4, 2009) — Eight-year-old children who drink full-fat milk every day have a lower BMI than those who seldom drink milk. This is not the case for children who often drink medium-fat or low-fat milk. This is one conclusion of a thesis presented at the Sahlgrenska Academy.

The study showed that children who drink full-fat milk every day weigh on average just over 4 kg (8 pounds) less.

"This is an interesting observation, but we don't know why it is so. It may be the case that children who drink full-fat milk tend also to eat other things that affect their weight. Another possible explanation is that children who do not drink full-fat milk drink more soft drinks instead," says dietician Susanne Eriksson, author of the thesis.

The scientists also discovered a difference between overweight children who drink full-fat milk every day and those who do not. Children who often drink milk with a fat content of 3% are less overweight. The thesis shows also that the children eat more saturated fat than recommended, but those children who have a high intake of fat have a lower BMI than the children with a lower intake of fat.

Susanne Eriksson has investigated the nutrition, body composition and bone mineralization of 120 healthy 8-year-olds. Much of the results can now be used as a standard to determine what is normal for healthy children at that age. The children recounted what they had eaten during the previous day, and answered questions concerning how often they ate certain foods. Various risk markers in the children's blood were also measured.

"Many of these children had been examined when they were four years old, and we discovered that their eating habits were pretty much unchanged four years later. It appears to be the case that eating habits are established early," says Susanne Eriksson.

The thesis found that 62% of the children had low levels of vitamin D in their blood. The general guideline value for all people for vitamin D is 75-100 nmol/l, but most children had less than this. High levels of vitamin D are found in oily fish, while certain dairy products have been fortified with vitamin D. It can be difficult to obtain sufficient levels of the vitamin through the diet.

"We could not determine whether the children's level of vitamin D is correlated with their consumption of fish, but we did see that those children who ate oily fish, such as salmon and mackerel, at least once a week have higher values of the long-chain fatty acids EPA and DHA in their blood. This shows how important it is to eat such fish, instead of processed fish such as fish fingers," says Susanne Eriksson.

Keeping Healthy OIls Healthy: Olive Oil

Many health conscious people are using olive oil these days, but they are unconsciously canceling out it's amazing health benefits by exposing it to heat.

The rules with extra virgin olive oil (EVOO) are these:

It is NOT a cooking oil.

It is to be added to cold dishes or after food is cooked.

Do not expose it to heat, light or air.

Store in a dark bottle and in a cool, dry place.

Here are some simple ways to use olive oil which minimize heat exposure as well as retain health benefits and flavor.

Salad

First of all, olive oil is a great salad dressing. Make your own vinaigrette or do what my fiancé taught me to do. Add sea salt and pepper to salad greens and toss. Then add olive oil and toss. Add your other salad items and toss again. Easy and Delish!

Dips/Spreads

Another use for olive oil is in spreads and dips, like hummus or other bean dips. Pesto is another spread that calls for olive oil and can be used as a coating for pasta salad, spread onto bread and sandwiches or added to finished soups and sauces (like marinara). It’s great in cold salads made with brown rice or whole grain pasta. Add it to freshly chopped vegetables such as broccoli and carrots, along with some salt and pepper. It's surprisingly good!

Simply dipping bread in olive oil instead of butter is a great way to use this wonderful oil. Add a little sea salt, black or even red pepper flakes and your favorite finely chopped herbs to the oil, and you’ve got a gourmet-seeming appetizer that will wow and nourish party guests and family alike.

Hot Dishes

For use in hot dishes, you can do a Healthy Sauté , like this method from The World’s Healthiest Foods, and then add your olive oil after.

Another way to sauté is to use a bit of ORGANIC butter or ghee (clarified butter). I use ghee because it has an even higher smoke point than butter, which means it is less likely to oxidize (unlike Olive Oil) at cooking temps. It also has a wonderful flavor and is said by the ancient science of Ayurveda to have a cooling effect on the body and bring out the health benefits of foods. I use just enough to make sure that my cast-iron skillet is coated well—I don’t use non-stick pans because I don’t want to chance contaminating my food (and my family) with harmful gases and chemicals. If, during the cooking process I need more moisture, I add water or broth. When the food is mostly cooked, I cover it and turn the heat to low or off. When the pan has had some time to cool, or when I plate the food, I add my olive oil.

Oven-Roasted Veggies

For roasting veggies-- for instance, any assortment of chopped sweet potatoes, red or white potatoes, carrots, celery, fennel and onions, first heat oven to 350 degrees. Add your seasoning (try cumin, cinnamon, fresh garlic, salt and pepper!), water/broth and cover them so that they soften and don’t dry out. I usually add some ghee or Avocado Oil throughout, but this is optional. When the veggies are soft enough to pierce easily with a fork, uncover and turn your oven temp to broil. Cook until crisp. Remove from the oven, add your olive oil (and freshly chopped herbs for more flavor) and toss.

For a one-dish meal, add some whole skin-on chicken legs seasoned with salt, pepper and lemon juice along with your veggies. Make sure you allow enough time for your chicken to cook through before uncovering and broiling. Adding skin-on chicken will give your veggies a wonderful flavor (no need for ghee if you do this) and save you time and energy in the kitchen. Which to me, makes mealtime more delicious and enjoyable!

Stay tuned for more recipes in the coming days.

Blessings and Good Health,

The Gourmet Healer

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Blessings,

The Gourmet Healer

Nutrition For Depression

Here's a quick meal suggestion that's rich in Essential Fatty Acids, Tryosine, Tryptophan and B-Vitamins.

*A note about my recipes: I am an intuitive cook and therefore, my recipes are not meant to be followed to the letter. You may do so if you wish, but please feel free to add or omit if you are so inclined or if you have certain affinities, aversions or restrictions. Cooking and eating should be fun and creative--not boring and unimaginative.

*Time Saver:

-Make your grains ahead at the beginning of the week and use as needed.

-Prepare veggies ahead of time and store in a Ziplock freezer bag so they're ready to cook.

Simple Salmon, Oven-Grilled Asparagus, Coconut Bulgur, Mixed Green Salad with Goat's Cheese and Sunflower Seeds.

Simple Salmon

Preheat oven to 400 degrees.

Place 0.25 to 0.5 lb salmon fillets (depends on how many you're cooking for) in a glass baking dish.

On skin side, sprinkle sea salt and black pepper. Place skin side down in dish.

Add 2 or more cloves of finely minced garlic throughout dish.

Add ½ to 1 finely chopped onion throughout dish.

Add 1 tsp of Rice Vinegar or Apple Cider Vinegar to each fillet.

Marinate up to 24 hours.

Cover and bake at 400 degrees for 7 minutes and promptly reduce heat to 350 degrees.

Bake for an additional 5 -7 minutes. Look for flakiness and lightness of color to judge doneness.

Cooking times will vary depending on ovens.

Oven-Grilled Asparagus ( A fave of All Ages!! My daughter begs for this!)

Snap the ends off of 1-2 bunches of asparagus (compost them!) and rinse well.

Place in a freezer bag.

Add 1-2 Tbsp of Avocado Oil. Great for cooking at higher temperatures.

Add 1 tsp Turmeric, ½ tsp Red Chile Powder, 1 tsp Garlic Powder , 1 tsp Cumin and ½ tsp sea salt.

Rub Avocado Oil and spices evenly onto Asparagus from outside sealed bag. Marinate for 30 min to 48 hours.

Preheat oven to 350 degrees.

Place asparagus onto a foil-lined cookie sheet and distribute evenly.

Bake for 15 minutes or until asparagus tips begin to crisp. Serve immediately.

*You may also choose to drizzle on a little olive oil at this point.

Coconut Bulgur

Bring 2 cups of water and ½ tsp sea salt to a boil.

Reduce heat and add 1 cup of bulgur.

Cover and remove from heat.

Let stand for 15-20 minutes or until bulgur is fluffy and all of liquid is absorbed.

Serve onto plate and drizzle 1 tsp of Virgin Unrefined Coconut Oil onto bulgur. If you don't have Coconut Oil get some! OR use organic butter or ghee (clarified butter), olive oil, or flax seed oil.

If you're gluten-free, try Quinoa instead, since Bulgur is wheat. You can also substitute brown rice here. Whatever you decide, it's going to be awesome with the coconut oil.

Mixed Green Salad

Place bagged or loose mixed greens (washed) into a serving bowl.

Add a sprinkle of sea salt and black pepper and toss.

Add 1 TBSP Extra Virgin Olive Oil and toss to coat.

Add whatever you like and gently toss--chopped carrots, chopped green onions, sliced cucumbers, diced zucchini, diced apples, berries, walnuts, finely chopped celery, chopped tomatoes, chickpeas, sunflower seeds and crumbled goat's cheese.

Enjoy this delicious, mood elevating meal!

Blessings and Good Health,

The Gourmet Healer

Sweet Potato Blackberry Delight

I just came up with the a great fix for a sweet tooth. Thinly sliced, un-peeled sweet potatoes baked along with fresh blackberries in a little water and sea salt. Cover and bake at 350 F until potatoes are soft. Remove cover and drizzle on Virgin Unrefined Coconut oil and Raw, Local Honey. I could see this evolving into other great dishes as well, which is what I love about being an Intuitive Cook. It's what makes cooking fun for me.

This dish is organic, very nutrient dense and it tastes great. It might be most well-received by those who've weaned off of processed foods and refined sugars. To those who haven't, I'm not sure if they would fully appreciate it yet--but you never know. Maybe just add a little extra sea salt and honey if you're just getting into this Naturtarianism thing (see previous post). Bon apetit!

Naturtarianism

Yesterday, as I was riding my bike home from work in the scorching mid-July Albuquerque heat, trying to self-, money- and planet- preserve simultaneously (and doing a pretty good job of it, I must say), I was pondering how many of us commit to specific ways of eating.  Vegans, I imagine, are able to stay pretty focused because of strong feelings of humanitarianism.  On the other hand, all of the focus in the world can't make it an easy feat in most  social situations. Then I thought about fruititarians.  That would be really hard, not to mention  unsafe after long periods of time.  Not long ago, as I was reading the American Dietetic Association's position paper on eating healthfully as a vegetarian, I came across the fact that although many people describe themselves as vegetarians-- vegans (consume no animal products), lacto-ovos (consume dairy and eggs), pescetrians (vegetarians who will eat fish)-- most people report that they have periods of time in which they go off of these diets and then go back on.  I get this, since I have experimented with vegetarianism myself in the past and still have vegetarian days, but don't consider myself a vegetarian.   As I the sweat dripped off the tip of my nose, half-way home by now, I found myself moving to another ponderance.  Is there a label or category under which I fall at the present?  Funny how we humans insist on categorizing everything, including ourselves. I supposed that the one common thread in my diet seems to be that I consume (most of the time) only natural sources of food and drink.  Then it hit me--I can be a Naturtarian .  This is a word, I'm almost positive, you're hearing here first. I should probably Blackle it to be sure, though. To me, being a Naturtarian means avoiding unnatural ingredients and eating only minimally processed food, if that.  On the surface this seemed simple at first, even to me.  Afterall, how hard can it be for one already shops at natural/organic markets, gets produce from an organic CSA, buys raw milk from a farm from cows and goats who live a happy life grazing on clean green pastures, cooks most meals at home and takes lunch to work; avoids high fructose corn syrup, hydrogenated oils, artificial sweeteners, preservatives, additives and probably some other stuff I can't recall at the moment?  Did I mention that I truly enjoy my food and that it never reminds me of cardboard?  In fact, my friends and family are amazed 9 times out of 10.  Anyway,  I'm already doing a lot of the work it takes to be a Naturtarian, so how easy to just go ahead and call myself one.  But even I, with my superior food label interpreting skills, occasionally am hit with the fact that something I thought was completely natural, is not. And since I'm human, what about those times when I forget to pack my lunch and have to buy something?  And what about my love for fine dining with friends and hot dogs at the baseball game?  How can I be a TRUE Naturtarian if I can't always remember my lunch and refuse to give up eating out? Well, I guess that says it all.  Then again, do I really have to be "perfect" to use the label?  Just like many vegetarians, I find it difficult to adhere to my gold standard 100% of the time for the rest of my life.  But if I'm committed most of the time, that's got to count for something-- a lot, actually.  Some things in life aren't worth giving up completely.  For instance, the rare occasions when I feel like revisiting my childhood with a Chick-O-Stick or salty roasted peanuts in a Dr Pepper.  That reminds me-- I am way overdue for a walk down memory lane. 

Here's my point:

 Good nutrition is a priority to me because I feel that it gives my brain and therefore, spirit, what I need to reach new levels of awareness and experience continual growth.  It's how I plan to arrive at a ripe old age with all of my wits about me, able to pass down the wisdom that I've gained from all of my years on Earth as a fully functioning, highly aware human being. But what's also a priority to me is having fun and feeling that I fit into my culture--enjoying the present. So as I pulled into my driveway, blazing hot, but feeling rather physically and intellectually accomplished for the moment, I had a smile on my face. I felt I had found a place in my mind where I could feel good about imperfection.  A place where accepting the fact that I'm not perfect all of the time, lets me know that I'm really living my life instead of just making me feel guilty.  This feeling is vital to the attainment of optimal health, which, by the way, is highly individual and not altogether categorizable.  Therefore, I accept my imperfections and continue my journey as an evolving Naturtarian.  Never say 'never'--OR 'always', for that matter. 

Blessings and Be Well,

The Gourmet Healer