Polyphenols 101

Polyphenols 101

What are Polyphenols?
If you’ve read any literature about nutrition, or listened to nutrition-based podcasts or videos, you’ve likely heard about “polyphenols” in foods. But what exactly are they?

Polyphenols are a group of compounds that plants make for protection against too much ultraviolet radiation and/or aggression by pathogens. Over 8,000 polyphenols have been identified in various plant species. Polyphenols are classified into different groups based on their structure and function of the number of phenol rings they contain.

The main classes of polyphenols include phenolic acids, flavonoids, stilbenes, and lignans. Some are found in all plants, whereas others are found only in specific plants. The classes of polyphenols can be further divided into many subclasses. Polyphenols can be responsible for providing the colors of flowers, fruits, and leaves, whereas others may act as antipathogenic agents in response to infection or injury to the plant. In the human body, some act as phytoestrogens, while many have antioxidant and anti-inflammatory properties that could have beneficial effects against many chronic diseases.

Some polyphenols often mentioned in scientific or health-related literature include anthocyanins, isoflavones, quercetin, catechins, myricetin, flavonols, flavanols, flavones, flavanones, resveratrol, and lignans.

What is their function in human health and nutrition?
In food, polyphenols can contribute to bitterness, astringency, color, flavor, aroma and oxidative stability of specific plant foods. Over 8,000 polyphenols have been identified in fruits, vegetables, nuts, seeds, herbs, spices, and teas. They have powerful antioxidant and anti-inflammatory properties that can have profound effects on our health. In brief, they can improve heart health, and reduce the risk of diabetes, cancer, and other chronic diseases, while improving immunity and overall health and well-being.

Antioxidants and Disease Prevention. With polyphenols acting as antioxidants, they naturally fight harmful free radical molecules, preventing oxidative stress. This activity helps to protect us from the root causes of many chronic diseases. Many research studies have strongly suggested that long-term consumption of diets high in plant polyphenols decreases inflammation and lowers our risk of developing many diseases such as cancer, cardiovascular diseases, diabetes (and its potential consequences of blindness and amputation), osteoporosis, hypertension, asthma, neurodegenerative diseases, and more.

In a study reported in the May 2021 issue of the journal Molecules, researchers summarized current knowledge on the effects of polyphenols on the prevention of specific diseases. They found that polyphenols can hamper cancer progression, likely due to their involvement in cancer cell apoptosis (cell death). They were also shown to modulate cell cycle signaling and promote cellular defense systems. Current evidence shows that dietary polyphenol intake is linked to lower cancer rates. This has been shown on lung and gastric cancers, along with having beneficial effects on disease progression. Analysis confirmed that a higher intake of some flavonoid classes could lower the risk of some cancers, specifically colon, lung, and stomach cancers.

Oxidative stress has been linked to endothelial dysfunction, which triggers the development of atherosclerosis, leading to cardiovascular disease. Consuming foods that are high in polyphenol antioxidants can reduce oxidative stress and inflammation which could help to reduce the risk of heart disease.

Anti-Aging Effects. Polyphenols can also have anti-aging effects. Oxidative damage takes place normally as we age. The antioxidant capacity of blood is related to dietary intake of antioxidant-rich foods. Research has found that an antioxidant-rich diet is effective in reducing the negative effects of aging. Studies suggest that the antioxidant and anti-inflammatory polyphenolic compounds, especially anthocyanins which are types of flavonoids found in fruits and vegetables, may act as direct anti-aging compounds. Anthocyanins are abundant in brightly colored fruits such as berries and grapes.

Resveratrol, as found in grapes, has been found to consistently prolong the lifespan. It has been found to increase insulin sensitivity. It has also been found to help regulate the expression of genes that contribute to longevity and the resistance of various stresses that can lead to disease.

In a study reported in the March 2007 issue of the Journal of Agricultural and Food Chemistry, researchers reported that quercetin has also been reported to have preventive effects against aging. Quercetin is found in citrus fruits, apples, onions, parsley, sage, tea, red wine, olives, grapes, dark cherries, and dark berries such as blueberries, blackberries, and bilberries.

Neuroprotective Effects. Polyphenols are also helpful in deterring the adverse effects of aging on the brain. Polyphenols are able to cross the blood-brain barrier, which tightly controls the influx of fluids and chemicals in the brain.

Oxidative stress is a factor leading to neurodegenerative diseases, including Alzheimer’s disease. Because polyphenols are strong antioxidant compounds, their consumption may provide protection against neurological diseases. Resveratrol, found in colorful grapes and red wine has been found to be protective against the onset of Alzheimer’s disease. Researchers found that consumption of fruit and vegetable juices containing high concentrations of polyphenols at least three times a week may play an important role in delaying the onset of Alzheimer’s disease. Such antioxidants appear to offer protection because of their ability to influence and modulate cellular processes involved in signaling, proliferation, apoptosis, and redox balance and differentiation.

Researchers have also found that polyphenols provide protective effects against Parkinson’s disease. Consumption of green tea has been linked to the reduced risk of developing Parkinson’s disease. A polyphenol in tea has been shown to protect against a specific neurotoxin that induces Parkinson’s-like disease.

Anti-Diabetic Effects. Polyphenols have been found to improve sensitivity to insulin, reducing the risk of developing diabetes. In a study reported in the December 2021 issue of the journal Frontiers in Pharmacology, researchers found that polyphenols may have antidiabetic effects through their ability to inhibit specific compounds that lead to the development of Type 2 diabetes, along with modulating oxidative stress, inflammation, and other pathways that can lead to decreased insulin sensitivity.

A review of numerous studies on the effects of polyphenols on Type 2 diabetes was reported in the December 2017 issue of the Medical Journal of the Islamic Republic of Iran. Both animal and human studies showed that polyphenols reduced hyperglycemia and improved both insulin secretion and sensitivity. The possible mechanisms included reducing glucose absorption in the intestine, inhibiting carbohydrate digestion, stimulating insulin secretion, modifying glucose release from the liver, activating insulin receptors and glucose uptake in insulin-sensitive tissues, and modulating intracellular signaling pathways along with gene expression. They concluded that various dietary polyphenols may influence blood glucose at different levels and may also help to control and prevent diabetes complications.

Lung Protection. Dietary polyphenols have also been shown to have preventive effects in the treatment of asthma. Epidemiological evidence that polyphenols may protect against obstructive lung disease comes from studies showing that apple intake reduces the prevalence and incidence of asthma and has a positive effect on lung function. Increased consumption of the soy isoflavone, genistein, also has been associated with better lung function in asthmatic patients.

Bone Protection. In animal studies, intake of the polyphenols genistein and daidzein, commonly found in soy, has been reported as being beneficial for preventing bone loss and reduced trabecular volume caused by ovariectomy. In another animal study reported in the November 2010 issue of the Journal of Bone Mineral Research: The Official Journal of the American Society for Bone and Mineral Research, researchers studied the effects of a mixture of phenolic acids found in the blood of young rats fed blueberries. They found the compounds significantly stimulated osteoblast cells, resulting in significantly increased bone mass.

In the September 2012 issue of the Journal of Bone and Mineral Research, researchers studied 3,160 sets of twins registered in the TwinsUK registry. Habitual intakes of flavonoids and specific subclasses were calculated based on food frequency questionnaires. Bone density was measured. They found that total flavonoid intake was positively associated with bone mineral density, with effects markedly noted for anthocyanins and flavones both at the hip and spine. Their findings support the role of flavonoids having a positive effect on bone health.

In the March 2014 issue of the journal Antioxidants (Basel), researchers reviewed a series of human, animal, and cell studies examining the effects of dietary polyphenols, especially those found in berries, and their effects on age-related bone loss. Researchers concluded that the majority of human studies they reviewed demonstrated strong evidence of associations between polyphenol intake (especially from berries), reduced fracture risk, increased bone formation markers, and increased bone mineral density. They stated that berry consumption may be a good dietary strategy to reduce the effects of age-related bone loss and lower the risk of osteoporosis.

Protection From the Sun. Polyphenols have also been found to protect the skin from sunlight damage. Animal studies found that the polyphenols in tea, when taken internally or applied topically, reduce the risk of adverse skin reactions following UV exposure.

Antiviral Activity. Fruits, vegetables, nuts, seeds, spices, herbs, and teas are potential sources of polyphenols. They benefit human health through their antioxidant, anti-inflammatory, anticancer, anti-allergic, antihypertensive, and antiviral properties, among others. A number of studies have shown the potential of polyphenols against various viruses that are responsible for widespread health problems.

Polyphenols in black tea have been found to be helpful with mineral absorption in the intestine, along with exerting antiviral activity. Theaflavins in black tea were found to have anti-HIV-1 activity by inhibiting entry of the HIV-1 virus into target cells. Compounds in green tea have also been shown to have antiviral activity.

According to a study presented in the October 2021 issue of the journal Foods, berries are a rich source of various compounds with antiviral activity. Black elderberries, black currants, blueberries, cranberries, aronia berries, and chokeberries are among those that have demonstrated strong antiviral benefits. Pomegranate fruits have also been shown to have antiviral properties.

What foods contain polyphenols?
With over 8,000 polyphenol compounds having been identified, various types can be found in all whole plant foods such as fruits, vegetables, nuts, seeds, herbs, spices, and teas. In general, plant foods contain a complex mixture of polyphenols, with most being concentrated in the outer layers of plants. This means that it’s best to eat the peels of your fruits and vegetables, if they are edible. Certain polyphenols, like quercetin, are found widely throughout the plant kingdom. Others, such as flavanones and isoflavones, are specific to particular plants.

Specific foods and spices that are particularly high in polyphenols are berries (including blueberries, blackberries, strawberries, and raspberries), plums, sweet cherries, apples, black currants, black olives, pomegranates, artichokes, red onion, spinach, broccoli, asparagus, carrots, cocoa powder and dark chocolate, black tea, coffee, hazelnuts, pecans, turmeric, cloves, cinnamon, ginger, cumin, star anise, peppermint, and many more.

Different factors affect the polyphenol content of plants. The degree of ripeness at the time of harvest, processing, storage time, and environmental factors during growth of the plant, such as soil type, sun exposure, and rainfall, all affect the concentrations and proportions of various polyphenols found in plants. Generally, phenolic acid decreases during ripening, whereas anthocyanin concentrations increase.

Storage directly affects the polyphenol content of foods. The compounds are easily oxidized, which leads to changes in the quality of foods, reducing the polyphenol content over time. For instance, after six months of storage, flour contained the same phenolic compounds with regard to quality, but their concentrations reduced to 70% of what they were when the flour was fresh. Cold storage has only a slight effect on the polyphenols in apples, pears and onions.

What if I can’t get fresh foods?
Overall, if you can’t get the fresh foods you want year-round, opt for frozen varieties. Frozen fruits and vegetables are processed shortly after harvest, often within the same day. In this case, they are usually harvested at their peak of ripeness, which is contrary to foods harvested for shipment long distances. In that case, they are usually harvested early so they can ripen during storage and shipment, while sometimes being artificially ripened. If you are faced with foods that have traveled long distances before making it to your market, to get the most nutritional benefit from such foods, it may be in your best interest to choose frozen varieties.

Do polyphenols survive cooking?
Cooking has a major effect on the concentration and bioavailability of polyphenols in plant foods. The effects vary greatly from one food and polyphenol compound to the next. Furthermore, different cooking methods also affect the bioavailability of various polyphenols differently. Sometimes, the activity of polyphenolic compounds can be enhanced through cooking, while others can be greatly diminished with cooking. For instance, onions and tomatoes lose from 75% to 80% of their initial quercetin content after being boiled for 15 minutes. They lose 65% after being cooked in a microwave oven, and 30% after being fried. Yet, at the same time, the bioavailability of other polyphenols in tomatoes (naringenin and chlorogenic acid) can be increased with cooking. In general, boiling plant foods in a lot of liquid causes the most loss of polyphenols into the cooking water. When the liquid is consumed, as in soups and stews, the nutrients are not entirely lost. Otherwise, to help reduce the loss of these valuable compounds, cook the food for as short a time possible in the least amount of liquid possible. Steaming plant foods is an excellent alternative to boiling, and is often the best method for preserving the most polyphenolic compounds when these foods are cooked. Otherwise, consume these foods raw when possible.

Are polyphenol supplements effective?
We know that obtaining an abundance of polyphenols from plant foods can provide a wide array of health benefits. Many research studies confirm that long-term consumption of diets rich in polyphenols helps to protect us from many of the chronic diseases that affect people today. However, when consuming isolated compounds in supplement form, they may not be effective like they are when consumed in whole foods. They may even be detrimental to health and can possibly cause serious negative effects. An overview of the effects of polyphenols when consumed from food vs. supplements was published in the September 2018 issue of Frontiers in Nutrition.

First, taking isolated polyphenol supplements may give some people the impression that the supplements can replace healthy, whole foods like fruits and vegetables. An isolated compound cannot possibly take the place of a whole food, since foods contain hundreds to thousands of important chemicals that can boost health in a number of ways. Furthermore, the compounds in whole foods often work synergistically with each other to give their health-promoting effects. When taken in isolation, the complementary compounds are missing, so the same health effects cannot take place.

In some cases, isolated polyphenols may be used as fortifying agents in processed foods. Such foods are more energy-dense (containing more calories than valuable nutrients), rather than nutrient-dense (containing an abundance of nutrients versus the calories in the food) like whole plant foods. This difference alone can lead to weight gain when processed foods are consumed, despite their fortification with isolated polyphenols. Furthermore, when used as fortifying agents in processed foods, the complementary compounds that the isolated compound would normally interact with in the whole food, are missing. Therefore, it would not have the same healthful effect that it may have when consumed in the whole food.

When relying on clinical data demonstrating the positive effects of isolated polyphenols, it is important to note that tests are conducted using far greater quantities than may be found in whole foods or even in the fortification process. Such tests give a false impression as to the benefits of the isolated compounds since typical foods and even supplements do not supply them in such high quantities. Also, such tests are usually conducted with animals. The effects that such high amounts of isolated polyphenol compounds offer have rarely been tested in human trials.

One example of the possibility of polyphenol supplements having harmful effects was pointed out in the October 2021 issue of the journal Foods. Researchers studied the antioxidant resveratrol, which we know has many healthful properties when consumed in whole foods, and even red wine. However, cellular studies have examined resveratrol’s impact on the antiviral effects of interferon, a natural component of our immune system. Interferons inform the immune system that pathogens or cancer cells are in the body. Interferons trigger killer immune cells to fight those invaders. The researchers concluded that resveratrol supplementation was not suitable for treating the Hepatitis C virus, when compared with the activity of the natural immune system.

Taking isolated polyphenols in supplement form raises concern for harmful effects. Some manufacturers recommend intakes over 100-times higher than those currently associated with a common diet. Some supplementation trials of antioxidants have been associated with adverse effects, including increased mortality or stroke. In some cases, such high dosages of isolated polyphenols may interact with medications, causing potentially serious side effects. Currently, we do not have a complete understanding of safe, beneficial, and effective levels of taking isolated polyphenols, whether they are taken as supplements or included as fortifying agents in processed foods. To get the most benefit in the safest package, it is far better to consume whole plant foods than taking isolated supplements or getting them in processed foods.

Conclusion
Polyphenols are extremely healthful compounds found in natural plant foods. They can be very important in promoting overall health and wellness, along with helping to prevent chronic disease. Despite the availability of individual polyphenol supplements in the marketplace, it is advisable to strive to get such compounds from whole plant foods. Eating a diverse diet including an abundance of fresh fruits, vegetables, nuts, seeds, whole grains, legumes, herbs and spices can provide you with an array of different polyphenols which will help to boost your overall health and ward off potential disease. So, visit the produce department of your local grocery store and consider it to be an “all you can eat buffet,” after you check out at the register, of course.

Resources
https://health.clevelandclinic.org/polyphenols/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/

https://pubmed.ncbi.nlm.nih.gov/17323973/

https://www.webmd.com/diet/foods-high-in-polyphenols

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160559/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8712966/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6014790/

https://www.uclahealth.org/news/polyphenols-can-be-found-in-many-fresh-foods

https://www.healthline.com/health/polyphenols-foods#vegetables

https://www.medicinenet.com/which_foods_are_highest_in_polyphenols/article.htm

https://www.healthline.com/nutrition/benefits-of-plums-prunes#TOC_TITLE_HDR_6

https://pubmed.ncbi.nlm.nih.gov/22549983/

https://pubmed.ncbi.nlm.nih.gov/20499363/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665444/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037798/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8534698/

https://pubmed.ncbi.nlm.nih.gov/20066737/

https://pubmed.ncbi.nlm.nih.gov/34438146/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156030/

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Leeks 101 – The Basics (REVISED)

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Leeks 101 – The Basics (REVISED)

About Leeks
Leeks are members of the Allium plant family, as are onions, scallions, garlic, shallots, and chives. They are native to the eastern Mediterranean and the Middle East regions. Leeks look like giant scallions (or spring onions), with a bulbous while flesh base, and leafy green tops. However, unlike onions, the bulbous end is not round, but just slightly larger than the stem nearest the roots. Leeks with rounded bulbs are older. Leeks have the mildest flavor of members of their plant family. They add a hint of garlic and onion to dishes they’re used in. Leeks can be eaten raw or cooked. Today, the biggest producers of leeks are Indonesia, Turkey, France, Republic of Korea, and Belgium.

Nutrition and Health Benefits
Leeks are a nutrient-dense food, meaning they are low in calories but high in nutrients. They are high in Vitamin A (from carotenoids), Vitamin K, Vitamin C, manganese, Vitamin B6, copper, iron, and folate. They also have notable amounts of Vitamins B1, B2, B3, B5, E, and magnesium, calcium, potassium, phosphorus, and fiber. They are also rich in flavonoids, which serve as antioxidants, protecting the body against harmful free radical molecules. With leeks being members of the allium family (like onions and garlic) and so rich in nutrients, they have health-promoting properties that benefit us in a number of ways.

Protection Against Cancer. Foods in the allium family have been associated with a lower risk of some cancers. Studies have found that those who eat a lot of garlic, shallots, chives, onions, and leeks have a reduced risk of developing cancers of the prostate, stomach, colon, and esophagus. It is believed that the antioxidants in these foods contribute to this beneficial effect.

Cardiovascular Health. The flavonoids and other antioxidants in leeks are associated with a lower risk of heart disease. They have positive effects on blood pressure, vascular function, and cholesterol levels, all which affect the health of our heart and cardiovascular system. They also help protect blood vessels and cells from oxidative damage, which helps to protect the heart and prevent disease.

Leeks also contain a high amount of folate, which reduces homocysteine in the blood. Keeping homocysteine levels down directly lowers our risk of heart attack and stroke.

Bone Health. Leeks are exceptionally high in Vitamin K, a nutrient that is crucial for maintenance of healthy bones. Ample intake of Vitamin K has been shown to reduce the risk of osteoporosis and help build denser bones. Leeks also contain a fair amount of calcium, which is well-established as being needed for healthy bones.

Improved Gut Health. Leeks are rich in prebiotic fiber that feeds beneficial gut bacteria. This type of fiber helps to enhance nutrient absorption, and stimulate the movement of food through the intestines along with the secretion of digestive fluids, which aids in the elimination of waste matter from the body. High-fiber foods, such as leeks, can help to reduce inflammation in the intestines.

Protection from Anemia. Being rich in both Vitamin C and iron, leeks can help to protect us from anemia. It is well established that Vitamin C helps in the absorption of plant-based iron (non-heme iron), which can contribute to our iron stores in the body. Eating plant foods rich in both Vitamin C and iron, such as leeks, on a regular basis can help to protect us from iron-deficiency anemia.

Eye Health. Leeks contain lutein and zeaxanthin, two carotenoids that are known to reduce the risk of cataracts and age-related macular degeneration. These conditions are commonly found in older people, and can seriously impair vision and negatively impact quality of life. Regularly eating foods that contain these nutrients can help to protect our vision as we age.

How to Select Leeks
When shopping for leeks, look for ones with dark green leaves that are crisp and free of blemishes. Smaller leeks will be more tender than the larger ones. Avoid ones with dried roots as they are older and not as fresh.

How to Store Leeks
Store leeks uncut and unwashed, wrapped in a paper towel within a plastic bag in the refrigerator. Do not trim or wash leeks until you are ready to use them. If purchased when freshly harvested, they may keep for up to two weeks when stored properly. If you are not sure of their age when bought, try to use them within five days to ensure their freshness.

How to Prepare Leeks
Leeks are grown in trenches that are filled with soil as the plant matures. This keeps the bulb white, but causes dirt to collect between the layers of the plant. As a result, leeks must be cleaned carefully to avoid getting dirt in food. Several methods can be used:

Method 1: Trim off the roots and the tough, dark green tops of the leaves. If the outer layer is wilted or discolored, peel it away and discard. Slice the leek completely in half lengthwise. Separate the leaves and rinse them well under running water. The leeks can then be sliced into desired size pieces.

Method 2: Quarter or halve the leek lengthwise, leaving the root end intact by cutting lengthwise from about one inch up from the root end. Fan the stalks outward and rinse them under running water while rubbing the leaves with your fingers to remove dirt. This works well if using the leek whole in a recipe.

Method 3: If you need sliced leeks, slice them crosswise and wash the pieces well in a bowl of water or in a colander under running water. Repeat this process until you see that all dirt has been removed.

However you choose to wash the leeks, just be sure you wash them thoroughly because there will very likely be dirt between the layers.

How to Preserve Leeks
To freeze fresh leeks: Wash them thoroughly to remove any grit between the layers and allow them to air dry as much as possible to remove water. Remove the outer tough layers, cut off the root end and chop the leeks into desired size pieces. Place them in a labeled freezer bag and store in the freezer. They should keep well for 5 to 6 months. It is helpful to know that frozen leeks will be soft when thawed, so they are best used in cooked applications rather than raw.

To dehydrate fresh leeks: Wash the leeks very well to remove any grit between the layers. Remove the roots and tough green tops. Cut them into ¼-inch crosswise slices. Dehydrate at the temperature recommended by the manufacturer of your dehydrator (usually between 130F and 145F) for 6 to 8 hours. When done, the slices should feel dry and crisp, and have no sign of moisture inside when broken open.

Tips and Ideas for Using Leeks
* The layers at the base of leeks can harbor a lot of dirt. Be sure to carefully rinse away all the dirt or sand between the layers with cold water before using them for food preparation.

* Leeks can be used in place of onions in any dish, raw or cooked imparting a mild onion flavor.

* Add finely chopped raw leeks to salads.

* For an easy side dish, sauté leeks with fennel and a little thyme. Garnish with fresh lemon juice.

* Add leeks to a vegetable mixture before roasting them.

* Use leeks to flavor beans, soups, and stews.

* Dress up your mashed potatoes with leeks. Add chopped leeks to potatoes as they are being boiled. Mash the leeks along with the potatoes for delicious added flavor.

* Make vichyssoise, a cold soup made from puréed cooked leeks and potatoes.

* Add leeks to broth and stews for extra flavoring.

* Serve sautéed leeks over your favorite fish dish.

* Braised leeks sprinkled with fennel seeds or mustard seeds make a wonderful side dish for fish, poultry or steak.

* Add sliced leeks to your favorite omelet or frittata recipe.

* Leeks can be fried, braised, boiled in soups or stocks, roasted in an oven, and even caramelized like onions. When cooking, try not to overcook them, as that will make them mushy. Cook them until fork crisp/tender.

* One pound of leeks is about 2 large leeks. This is about 2 cups trimmed and chopped, or 1 cup cooked.

* If you have a recipe that calls for leeks and you don’t have any or don’t have enough, the following may be used as substitutes: green onions or scallions, shallots, sweet or storage onions (they will impart a stronger flavor), ramps or wild leeks (they will impart a stronger flavor than cultivated leeks).

Herbs and Spices That Go Well with Leeks
Basil, bay leaf, capers, chervil, dill, garlic, ginger, lovage, mint, mustard, oregano, parsley, pepper, rosemary, saffron, sage, salt, sorrel, tarragon, thyme

Foods That Go Well with Leeks
Proteins, Legumes, Nuts, Seeds: Beans (esp. cannellini, fava, green, white), chestnuts, chicken, eggs, ham, lentils, peas, pumpkin seeds, tofu, walnuts

Vegetables: Artichokes, asparagus, beets, bell peppers, cabbage, carrots, celery, chives, fennel, kale, mushrooms, onions, potatoes, pumpkin, scallions, shallots, spinach, squash (winter and summer), tomatoes and tomato sauce, turnips, watercress

Fruits: Lemons, olives, oranges

Grains and Grain Products: Barley, bread crumbs, quinoa, rice, wheat berries

Dairy and Non-Dairy Products: Butter, cheese (esp. blue, cheddar, feta, goat, Gorgonzola, Gruyere, mozzarella, Parmesan, ricotta), coconut milk, cream, crème fraiche, yogurt

Other Foods: Mustard (prepared), oil (esp. hazelnut, olive, peanut, walnut), romesco sauce, vinegar (esp. white wine)

Leeks have been used in the following cuisines and dishes…
Casseroles, custards and flans, gratins, pasta, pesto, pizzas, risotto, salad dressings, salads, sauces, soups, soy sauce, stews, stir-fries, stocks, tarts

Suggested Food and Flavor Combos Using Leeks
Add leeks to any of the following combinations…

Blue Cheese + Thyme
Butternut Squash + Thyme
Carrots + Celery + Onions
Celery + Onions + Potatoes + Stock
Cream + Dijon Mustard + Garlic + Thyme + White Wine
Eggs + Cheese [in a quiche]
Fennel + Gorgonzola Cheese
Fennel + Lemon + Thyme
Feta Cheese + Garlic + Nutmeg + Ricotta Cheese + Spinach
Garlic + Lemon
Lemon + Mustard
Onions + Tomatoes
Potatoes + Watercress

Recipe Links

Assorted Recipes Using Leeks … https://www.thespruceeats.com/best-leek-recipes-4001093

Potato and Leek Casserole … https://bakeatmidnite.com/potato-leek-casserole/

More Assorted Recipes Using Leeks … https://www.bonappetit.com/recipes/slideshow/23-favorite-leek-recipes-like-onions

22 Leek Recipes You Have to Try https://www.delish.com/cooking/g869/leeks-recipes/

21 Leek Recipes You’ll Want to Bookmark https://www.foodnetwork.com/recipes/photos/leek-recipe-ideas

Leek Recipes https://www.bbcgoodfood.com/recipes/collection/leek-recipes

20 Tasty Leek Recipes https://www.acouplecooks.com/leek-recipes/

Potato Leek Soup https://www.onceuponachef.com/recipes/potato-leek-soup.html

Leek Recipes https://www.allrecipes.com/recipes/2445/fruits-and-vegetables/vegetables/leeks/

20 Best Leek Recipes the Family Will Love https://insanelygoodrecipes.com/leek-recipes/

Our 13 Best Leek Recipes https://www.thekitchn.com/leek-recipes-63430

Resources
https://www.thespruceeats.com/leek-selection-and-storage-1808073

https://www.canr.msu.edu/uploads/resources/pdfs/leeks_(hni51).pdf

https://www.healthline.com/nutrition/leek-benefits#TOC_TITLE_HDR_2

https://www.cronometer.com

https://www.webmd.com/diet/health-benefits-leeks

https://draxe.com/nutrition/leeks/

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

MacKenzie, Jennifer, Jay Nutt, and Don Mercer. (2015) The Dehydrator Bible. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Ginger 101 – The Basics (REVISED)

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Ginger 101 – The Basics (REVISED)

About Ginger
Ginger (Zingiber officinale) is a plant that originated in Southeast Asia, and is closely related to turmeric and cardamom. It has a thick underground stem (rhizome) that produces roots and shoots. The plant can grow up to three feet high. The rhizome is commonly used as a spice, and can be referred to as ginger root, or simply ginger. The flesh of ginger can be yellow, white or red, depending on the variety. After the rhizomes are harvested, they are washed and dried in the sun, then used for culinary or medicinal purposes. It can be used fresh, dried, powdered, or as an oil or juice. Ginger is used in a wide variety of recipes and also cosmetics. It has been used for its medicinal properties for thousands of years. Its pungent and spicy aroma, flavor, and medicinal properties are due to important compounds including a variety of gingerols, shogaols, and others which have strong anti-inflammatory and antioxidant effects. Ginger grows well in a warm, damp climate, with most of the world’s ginger being grown in China, India, Australia, and Jamaica.

Nutrition and Health Benefits
Ginger is high in Vitamin C, Vitamin B6, magnesium, potassium, copper, manganese, fiber, water, and an array of important phytonutrients that give ginger its medicinal properties.

Precautions. Ginger root is generally considered to be safe with up to 4 grams a day usually being without issue. With higher doses (such as eating a whole knob at one time), there is potential for gastrointestinal discomfort, allergic reactions, prolonged bleeding, central nervous system depression, and heart arrhythmia. Higher doses may interfere with the action of the drug warfarin which may lead to bleeding. Excessive intake of ginger can lower blood pressure too much leading to heart arrhythmia in a small number of people. It may also aggravate gallstone formation by increasing bile acid secretion. Therefore, it is wise to consume ginger appropriately and avoid excessive intake. To be safe, check with your doctor if you’re on medications before taking large amounts of ginger.

Antioxidant protection. Antioxidants are important in the body for fighting free radical molecules and reducing oxidative stress. Free radicals are naturally produced in the body, so antioxidant protection is vitally important in neutralizing these harmful molecules. Many plants, including ginger, are rich sources of antioxidants. Regular consumption of such compounds significantly reduces lipid oxidation and our risk of disease, while providing anticarcinogenic and antimutagenic activities. Because of its antioxidant activity, including ginger in the diet can help to boost the immune system and reduce our risk of disease.

Digestive health and nausea relief. Ginger has been used for centuries as a remedy for nausea and indigestion. This is a folk remedy that truly works. The phytochemicals in ginger appear to accumulate in the gastrointestinal tract exerting anti-inflammatory effects. This helps to relieve GI pain and nausea. Studies found that consuming between 1 and 2 grams (1/2 to 1 teaspoon) of ginger could help reduce nausea and vomiting, morning sickness, motion sickness, upset stomachs, and side effects from chemotherapy. Since ginger is so potent, large amounts should not be taken unless under a doctor’s care.

Ginger may help manage chronic indigestion by speeding up the passage of food through the stomach. Functional dyspepsia is when a person has indigestion (abdominal pain, bloating, feeling too full, belching, and nausea) for no clear reason. It often occurs with irritable bowel syndrome (IBS). In a study reported in the April 2015 issue of the journal Evidence-Based Complementary and Alternative Medicine, researchers found that consuming a ginger and artichoke preparation for four weeks before eating lunch and supper significantly improved the symptoms of indigestion in those with functional dyspepsia, when compared with taking a placebo. The researchers concluded that taking a preparation of ginger and artichoke leaf appears to be safe and effective in the treatment of functional dyspepsia.

Also, eating ginger has been found to reduce fermentation of food by bacteria in the intestinal tract. This can help to relieve the discomfort of gas, bloating, and constipation.

Anticancer benefits. Ginger has been found to be effective against various cancers, particularly those of the gastrointestinal tract including pancreatic cancer, liver cancer, colorectal cancer, cholangiocarcinoma (a type of cancer affecting the bile ducts of the liver), among others, including breast cancer. Experimental studies have shown that ginger’s protective effects against cancer are due to the activity of compounds including various gingerols and shogaols. Gingerol appears to inhibit cancer cell growth, adhesion, invasion, and motility and even selectively kill cancer stem cells. Animal studies have shown that shogaol can inhibit metastasis in triple negative breast cancer cells. Ginger has also been found to enhance the effect of drugs used to treat cancer, in addition to treating the nausea and vomiting associated with chemotherapy. Regarding cancer, it appears you can’t go wrong with adding some ginger to your diet, both as a preventative and during traditional treatment.

Reduced cholesterol and risk of heart disease. It’s well established that high levels of cholesterol are linked to an increased risk of heart disease and stroke. Some studies suggest that adding ginger to your diet can help reduce LDL cholesterol, total cholesterol, and triglycerides. In a study reported in the September 2008 issue of the Saudi Medical Journal, researchers gave subjects 1-gram capsules of ginger three times a day for 45 days. The treatment group members experienced a significant reduction in triglyceride, cholesterol, and LDL levels when compared with the control group. The researchers concluded that ginger has a significant lipid lowering effect compared to a placebo. Similar results were discussed in a meta-analysis of 12 clinical trials, reported in the April 2018 issue of the journal Phytomedicine, and also in a clinical trial reported in the February 2018 issue of Clinical and Medical Biochemistry. It appears to be well established that the addition of ginger to the diet can help to keep blood cholesterol levels in check.

Reduced blood sugar levels. Some research suggests that ginger may have anti-diabetic properties. In a study reported in the May 2022 issue of the journal Complementary Therapies in Medicine, researchers examined ten trials of participants given from 1,200 to 3,000 milligrams (mg) of ginger a day for 8 to 13 weeks. They found a significant reduction in fasting blood sugar and HbA1c in people with Type 2 diabetes after taking ginger supplements, when compared with the control group. They also noted reductions in several other blood markers indicative of oxidative stress, a risk factor for heart disease. A similar study was reported in the Winter 2015 issue of the Iranian Journal of Pharmaceutical Research where Type 2 diabetic subjects were given 2 grams of ginger powder a day for 12 weeks. Fasting blood sugar along with a number of other blood markers important in the monitoring of diabetes were significantly improved in the treatment group when compared with the control group. Researchers concluded that ginger may have a role in alleviating the risk of some chronic complications of diabetes. It appears ginger may reduce the risk of developing Type 2 diabetes and related heart disease, along with managing the condition in those who already have diabetes.

Reduced menstrual pain. Ginger may help to relieve dysmenorrhea, also known as menstrual pain. In the December 2018 issue of the Taiwanese Journal of Obstetrics and Gynecology, researchers conducted a crossover clinical trial involving 168 women from 18 to 26 years of age. They were divided into two groups, with one group taking Novafen (a drug used for menstrual pain), while the other group took ginger. The women took their assigned treatment for two cycles, then were switched to the other treatment. Pain levels were measured before, during, and after treatment. They found that ginger was just as effective at treating menstrual pain as the drug Novafen. They concluded that treatment with natural ginger was the preferred method over the use of the synthetic drug.

In the December 2015 issue of Pain Medicine, researchers reported a review of available evidence (29 studies) for the efficacy of ginger for treating primary dysmenorrhea. They found that the randomized clinical trials they reviewed provided suggestive evidence for the effectiveness of taking 750 to 2000 mg of ginger powder during the first 3 to 4 days of the menstrual cycle for reducing the pain of primary dysmenorrhea.

Potential antimicrobial benefits. The strong compounds in ginger have antimicrobial properties that could make it useful for fighting bacterial and fungal infections. Laboratory studies have found that ginger may be effective against Staphylococcus aureus (S. aureus), Escherichia coli (E. coli), Candida albicans (C. albicans), and others. These microbes are well known for causing a range of health issues. The compounds in ginger have also been found to be effective against periodontal bacteria. With microbes becoming increasingly resistant to drugs, coupled with possible drug-related side-effects, natural means of fighting such pathogens is important. More research in this area is needed, while the outlook is promising.

Relief from osteoarthritis pain. As reported in a 2014 issue of the International Journal of Physiology, Pathophysiology, and Pharmacology, ginger has been shown to provide a potentially significant role in the treatment of osteoarthritis. Studies have revealed that ginger can be used to treat pain associated with osteoarthritis without the potential harmful side effects of common pain medications.

Neuroprotective effects. Ginger has been shown to have neuroprotective benefits, believed to stem from the antioxidant properties of its phenolic and flavonoid compounds. Since oxidative stress and chronic inflammation appear to be key drivers of cognitive decline, ginger may help protect us from degenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis. Animal studies suggest the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain, which may help to prevent cognitive decline.

How to Select Fresh Ginger
Choose pieces that look fresh with smooth skin and no blemishes. They should feel heavy for their size. Avoid pieces that are soft, wrinkled, or moldy.

How to Store Ginger
Store unpeeled ginger tightly wrapped in plastic (or in a zip-lock bag with the air removed) and in the refrigerator. Be sure it is completely dry before wrapping it, or that will invite mold. It should last about a month in the refrigerator when stored properly. Throw it out if it develops mold.

How to Prepare Ginger
Although the skin of fresh ginger is edible, it is usually peeled before being eaten. The best way to peel ginger without losing a lot of the flesh inside is to scrape it with the tip of a metal teaspoon. Hold the ginger root in one hand and the teaspoon in the other hand. Firmly scrape the tip of the spoon along the outer edge of the root and the peel will come off. Once the peel is removed, use the ginger as desired.

How to Preserve Ginger
Ginger is sold fresh, dried, crystallized, and even pickled.

Peeled fresh ginger can be stored for weeks in a glass jar covered with vodka or some other alcoholic beverage.

Fresh ginger can be stored in the freezer. Simply peel, then grate the ginger. Put it on a parchment-lined baking tray in increments you plan to use at one time (i.e., in one teaspoon mounds). Freeze until solid, then transfer the mounds to an air-tight container and return them to the freezer. They should keep for about 6 months. It can be used frozen or will quickly thaw when needed.

Ginger can also be frozen by simply cutting the unpeeled root into one-inch chunks. Place chunks on a plate or baking sheet and freeze. Transfer the frozen pieces to freezer bags and return them to the freezer. For the best flavor, use frozen ginger within 6 months. It will be safe to eat beyond that, but the quality and flavor may deteriorate.

To dry fresh ginger, peel and cut it into small pieces, then follow manufacturer’s directions for drying in your dehydrator.

Fresh ginger may also be pickled. This is a common way to preserve ginger since the pickling liquid balances out the flavors when used with other foods. Pickled ginger is known as gari. It is made from young ginger because the flavor is fresher and the stem is more pliable than that of mature ginger. Younger ginger has pink projections off the stem and is most commonly found in Asian ethnic markets. If you can’t find young ginger, the mature root may be pickled. It can be blanched in water for five minutes to soften it. Also, the longer the ginger is preserved in a rice vinegar and sugar mixture, the softer it will become.

Quick Ideas and Tips for Using Ginger
* Use ginger anywhere you want its sharp spicy flavor. This includes dipping sauces, dressings, rubs, pesto, teas, and even smoothies.

* When ginger is added during cooking will affect the flavor of the dish. If you want the sharp, spicy flavor of fresh ginger, add it toward the end of cooking. When added early in the cooking process, the flavor will mellow and blend with other seasonings in the dish. An example of the latter is when powdered ginger is added to gingerbread batter. After being baked, the bread has a mild, sweet flavor that reflects the well-cooked ginger combined with other spices in the mix.

* Using a microplane grater when preparing ginger will yield finely grated ginger with the least amount of effort. This is a far easier and more efficient option than trying to finely chop it with a knife.

* Try ginger tea with lemon for a comforting drink, especially if you have a sore throat, nausea, or stomach upset. Take a 1-inch chunk of fresh ginger and slice it thinly. Place the sliced ginger in 1 cup of water in a saucepan. Heat the mixture and simmer for 5 to 10 minutes. The longer it simmers, the stronger the flavor will be. Remove the pot from the stove and pour the mixture into a strainer over a mug. If desired, add a slice of lemon and some honey for sweetness.

* Add ginger to juices and smoothies.

* Add ginger to a raw beet salad.

* Ginger, carrots, and sweet potato are a flavorful combo for soup.

* Fresh ginger is used more often in savory dishes, whereas dried powdered ginger is used more often in sweet baked goods, spice blends, slow-cooked dishes (such as stews), beverages and spice rubs.

* To impart a mild ginger flavor to cooked dishes, slice the ginger into discs. Add the slices to your dish as it is cooking. Once enough flavor has infused into your food, remove the pieces.

* Crystallized or candied ginger is often found in the baking or candy section of grocery stores. It contains ginger, granulated sugar, and water. This form of ginger is chewy and sweet. Overall, candied ginger has less heat and more sweetness than fresh ginger. It may be eaten on its own or used in baked goods like sweet breads, biscuits, pies, and cookies.

* To determine if your fresh ginger has spoiled, first examine it visually. The outer layer should be papery, while the interior should be firm and yellow. If the ginger root appears soft, has wrinkles or signs of mold, it has spoiled and should be discarded. If your ginger passes the visual inspection, yet you’re still not quite sure, take note of the smell and flavor. Ginger that is low-quality or spoiled will not be as pungent in taste or aroma. If the ginger is bland but not moldy, it is still safe to eat, but may not impart the flavor you expect in your dish.

* If a recipe calls for fresh ginger and you don’t have any, dried powdered ginger may be used as a substitute. For one tablespoon of minced or grated fresh ginger, try 1/8 to ¼ teaspoon of dried ginger powder. Taste the recipe and adjust as needed. Since ginger is so strong in flavor, it is best to add a small amount of powder at a time and taste as you go, so you don’t add too much. It’s also helpful to know that fresh ginger has a much stronger flavor than the powdered form.

Herbs and Spices That Go Well with Ginger
Anise, basil, cardamom, chili pepper flakes, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, fennel seeds, garam masala, lemongrass, mint, mustard, nutmeg, parsley, pepper, saffron, salt, turmeric, vanilla, wasabi

Foods That Go Well with Ginger
Proteins, Legumes, Nuts, Seeds: Almonds, beans (green), beef, cashews, chicken, chickpeas, edamame, fish and other seafood, lentils, oysters, peanuts, peas, pork, poultry, salmon, sesame seeds, snow peas, sugar snap peas, tahini, tofu, tuna, turkey

Vegetables: Asparagus, bell peppers, bok choy, broccoli, broccolini, cabbage, carrots, cauliflower, celery, chili peppers, eggplant, fennel, garlic, greens (bitter, such as Asian greens and collards), leeks, mushrooms, okra, onions, parsnips, potatoes, pumpkin, rhubarb, scallions, spinach, sprouts (i.e., bean sprouts, mung bean sprouts), winter squash, sweet potatoes, tomatoes, watercress, yams, zucchini

Fruits: Apples, apple cider, apricots, bananas, berries, blueberries, cherries, coconut, cranberries, dates, figs, fruit (in general), grapefruit, grapes, kiwi, lemon, lime, lychees, mangoes, melons, oranges, papaya, passion fruit, peaches, pears, pineapple, plums, raisins, tamarind

Grains and Grain Products: Buckwheat, corn, noodles, oats and oatmeal, pasta, rice, seitan, wheat and wheat berries

Dairy and Non-Dairy Products: Coconut milk, cream, ice cream, yogurt

Other Foods: Agave nectar, chocolate (white and dark), fish sauce, honey, maple syrup, miso, molasses, oil, rum, sake, sesame oil, soda water, soy sauce, sugar, vinegar

Ginger has been used in the following cuisines and dishes…
African cuisines, Asian cuisines, baked goods (i.e., breads, cakes, cookies, muffins, pies), beverages (i.e., ales, beers, teas), Caribbean cuisine, Chinese cuisine, curries (esp. Asian and Indian), deep-fried dishes (i.e., tofu, vegetables), desserts, dips, ginger ale, gingerbread, hoisin sauce, ice cream, Indian cuisine, Jamaican cuisine, Japanese cuisine, low-salt dishes, marinades, Moroccan cuisine, pasta dishes, pickled ginger, pilafs, salad dressings, sauces, slaws (esp. Asian), soups (i.e., Asian, hot-and-sour, sweet potato), Southeast Asian cuisines, stews (i.e., Moroccan), stir-fries, teas, American cuisine, braised dishes, chutneys, fruit compotes

Suggested Food and Flavoring Combinations
Add ginger to any of the following combinations…

Agave Nectar + Soda Water + Beverage of Choice
Brown Sugar + Carrots + Cinnamon
Brown Sugar + Grapefruit
Carrots + Lemongrass
Carrots + Orange
Chili Powder + Peanuts
Cilantro + Garlic + Rice Wine Vinegar + Sesame + Soy Sauce
Cilantro + Scallions + Garlic
Citrus + Honey
Garlic + Olive Oil + Soy Sauce
Garlic + Parsley
Celery + Carrot + Garlic
Grapeseed Oil + Scallions + Sherry Vinegar + Soy Sauce
Lemongrass + Peanuts
Lime + Mint
Lime + Pineapple + Rum
Maple Syrup + Yams
Peanuts + Yams
Scallions + Soy Sauce
Sesame (oil, seeds) + Soy Sauce

Recipe Links
29 Ginger Recipes That Will Spice Up Your Life https://www.buzzfeed.com/rachelysanders/ginger-recipes

Ginger Tea With Honey and Lemon https://producemadesimple.ca/ginger-tea-lemon-honey/

Fresh Ginger Tea https://cookieandkate.com/fresh-ginger-tea-recipe/

Ginger Sweet Potato Soup with Toasted Curry Croutons https://www.climbinggriermountain.com/2015/11/ginger-sweet-potato-soup-with-toasted-curry-croutons.html

Gingerbread Cookies https://www.canadianliving.com/food/recipe/gingerbread-cookies-4

101 Ways to Cook with Ginger https://www.cookinglight.com/food/recipe-finder/ginger-recipes?

20 Sweet Ginger Desserts https://www.foodnetwork.ca/baking/photos/sweet-ginger-dessert-recipes/#!ina-garten-pumpkin-roulade-with-ginger-buttercream

53 Ginger Recipes That Are Just the Right Amount of Spicy https://www.bonappetit.com/recipes/slideshow/13-recipes-make-want-linger-ginger

Resources
https://www.precisionnutrition.com/all-about-ginger

https://www.everydayhealth.com/diet-nutrition/diet/ginger-nutrition-facts-health-benefits-alternative-uses-more/

https://nutritiondata.self.com/facts/spices-and-herbs/191/2

https://www.thekitchn.com/heres-the-best-way-to-store-fresh-ginger-tips-from-the-kitchn-214681

https://www.finecooking.com/article/whats-the-best-way-to-store-ginger

https://www.thekitchn.com/store-grated-ginger-in-the-freezer-to-make-it-last-longer-tips-from-the-kitchn-186709

https://producemadesimple.ca/goes-well-ginger/

https://www.thespicehouse.com/blogs/news/spice-spotlight-ginger

https://www.healthline.com/nutrition/11-proven-benefits-of-ginger

https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits

https://www.tastingtable.com/1061468/tips-you-need-for-cooking-with-ginger/

https://cookieandkate.com/fresh-ginger-tea-recipe/#tasty-recipes-35084-jump-target

https://www.ncbi.nlm.nih.gov/books/NBK565886/

https://pubmed.ncbi.nlm.nih.gov/25838819/

https://www.webmd.com/diet/health-benefits-ginger-water

https://pubmed.ncbi.nlm.nih.gov/35031435/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411465/

https://www.sciencedirect.com/science/article/pii/S1028455918302304

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/

https://foodforbreastcancer.com/foods/ginger

https://pubmed.ncbi.nlm.nih.gov/18813412/

https://pubmed.ncbi.nlm.nih.gov/29747751/

https://www.walshmedicalmedia.com/open-access/effects-of-ginger-on-ldlc-total-cholesterol-and-body-weight-2471-2663-1000140..pdf\

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/

https://pubmed.ncbi.nlm.nih.gov/26177393/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106649/

https://www.ncbi.nlm.nih.gov/books/NBK92775/

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

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Purple (aka Red) Cabbage vs Green Cabbage…A Comparison

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Purple (aka Red) Cabbage vs Green Cabbage…A Comparison

Characteristics
Green Cabbage. Green cabbage is botanically known as Brassica oleracea var. capitata alba. This type of cabbage has a classic round shape with tightly packed leaves and a pale green color that turns paler toward the core. The color does not bleed when green cabbage is cut. The size of the head can range from small to large. The leaves are somewhat thinner and more tender than those of red cabbage and they hold their color well when used in both raw and cooked dishes.

Purple Cabbage. Purple cabbage, also referred to as red cabbage, is botanically known as Brassica oleracea var. capitata rubra. The two types of cabbages are closely related to each other. Like green cabbage, this type of cabbage also has a classic round shape with tightly packed leaves. However, the leaves of red cabbage are somewhat thicker and crunchier than those of green cabbage. The leaves are a vibrant purple color that are pale at their core. The size of the head can range from small to large, but it is often a little smaller than the green variety.

Purple cabbage has a tendency to bleed its color pigments when cut, potentially staining whatever it comes in contact with. When used in cooking applications, the color of purple cabbage may change to a blueish tint, depending on the pH of the liquid it is in. This is due to the water-soluble pigments it contains, anthocyanins. So far, researchers have identified 36 different anthocyanins in purple cabbage. The pigments turn red in acidic environments with a pH less than 7, while they turn bluish-green in an alkaline environment with a pH above 7. To help maintain the red/purple color of this type of cabbage when cooking, first add a type of acid to the liquid, such as lemon juice or vinegar. This will lower the pH of the cooking liquid, helping to retain the deep, rich color of the cabbage as it cooks. The final color of the cooked purple cabbage will depend on how much acid is added to the cooking liquid. Adding more acid can result in hot pink tones, light red, or simply maintaining its purple color. To achieve a specific color may take some experimentation with types and amounts of acidic ingredients.

Cost
Green Cabbage. Green cabbage is commonly found in most grocery stores and farm markets. It is usually sold by the pound and is relatively inexpensive.

Purple Cabbage. Purple cabbage is found in most grocery stores, although it may not be quite as commonly found as its green cousin. It is also sold by the pound, but its price is usually a little higher than that of green cabbage.

Flavor and Common Culinary Uses
Both varieties of cabbage have similar flavors, but with subtle differences.

Green Cabbage. The flavor of green cabbage is slightly sweet and very mild. It pairs well with many other ingredients and can be used in a wide array of both sweet and savory dishes. It is commonly shredded into salads and slaws for raw dishes. When cooked, it is popular in stir-fries, soups, and stews. It can also be steamed, sautéed, or braised as a delicious side dish, and fermented into sauerkraut.

Purple Cabbage. Purple cabbage has a mild spicy flavor with subtle hints of sweetness. It can add a delightful crunch to any dish. It can be enjoyed fresh in a salad or slaw, and is often paired with its cousin, green cabbage. Purple cabbage is also excellent in stir-fries. It is noteworthy that prolonged cooking can intensify the flavor of purple cabbage. Purple cabbage may also be steamed, sautéed or braised as a delicious side dish. Like green cabbage, purple cabbage may also be fermented or pickled.

Nutritional Benefits
Nutrition. Both green and purple cabbages contain an array of vitamins, minerals, and assorted phytonutrients that make them both very healthy foods to eat. Some nutrients that are particularly high in both types include fiber, iron, magnesium, potassium, manganese, Vitamin C, thiamin, Vitamin B6, folate, and Vitamin K. One cup of raw cabbage, whether green or purple contains about 30 calories.

When comparing the individual nutrient levels in 100 grams (1 cup) of both raw green and purple cabbage, purple cabbage comes out a little higher in most nutrients, especially Vitamin C. In this case, the amount in 100 grams (1 cup) of purple cabbage is 57 mg (76% of the recommended amount of Vitamin C), whereas green cabbage contains 40.3 mg (49% of the recommended amount). BOTH types are very high in this important nutrient, so this difference alone should not sway you against eating green cabbage.

A nutrient that appears to be higher in green cabbage than purple is folate. A 100 gram (1 cup) sample of green cabbage has 43 mcg (11% of the recommended amount), whereas the purple cabbage had 18 mcg, which is a noteworthy difference.

The starkest difference in nutrient content was in their levels of Vitamin K. Green cabbage had 76 mcg, which is 84% of the recommended amount of this valuable nutrient, whereas red cabbage had 38.2 mcg, which is 42% of the recommended amount. Because of the high level of Vitamin K in green cabbage, if you are concerned with bone issues, such as osteopenia or osteoporosis, it may be wise to include green cabbage in your diet, as well as other greens that are particularly high in this nutrient, including spinach, kale, mustard greens, collard greens, Swiss chard, turnip greens, and even dandelion greens.

Health Benefits of Cabbage
When it comes to exceptional health benefits, purple cabbage wins the prize. That’s all due to its rich color and content of powerful antioxidants.

Antioxidants. Purple cabbage is rich in antioxidants including Vitamin C, carotenoids, and flavonoids such as anthocyanins and kaempferol. It often contains higher amounts of these than green cabbage, with antioxidant levels being about 4-1/2 times higher than those found in green cabbage. Antioxidants are important compounds that help protect against cellular damage that can lead to disease. Purple cabbage has been found to be one of the foods that offers the highest level of antioxidants per unit cost. That alone makes purple cabbage worth buying.

Sulforaphane and Anti-Inflammatory Benefits. Sulforaphane is a sulfur-rich compound that broccoli is often prized for. That same compound forms when raw cabbage is cut or crushed. Sulforaphane has been linked to strong heart health benefits and cancer-fighting properties. Also, sulforaphane has been found to help fight inflammation, which contributes to many diseases. In a study reported in the May 2016 issue of Molecular Nutrition and Food Research, researchers using an artificial model of the human gut found that some varieties of purple cabbage reduced markers of gut inflammation by 22 to 40%. Animal studies also found that sulforaphane had anti-inflammatory benefits.

May Enhance Gut Health. Both green and purple cabbages are good sources of fiber, which keeps the gut healthy and helps in digesting foods more easily. Insoluble fiber makes up about 70% of the fiber in cabbage. It adds bulk to stools and helps food to move through the intestines more easily. This reduces the risk of constipation. The other 30% is soluble fiber. This type of fiber feeds the beneficial bacteria living in the gut. In turn, the bacteria produce short-chain fatty acids which feed the cells of the gut. Research has shown that such fatty acids may reduce inflammation and other symptoms of intestinal disorders, such as Crohn’s disease, irritable bowel syndrome, and ulcerative colitis.

Anthocyanins and Heart Health. The flavonoid antioxidants, anthocyanins, that give purple cabbage its rich color have been found to reduce the risk of heart attacks. In the January 2013 issue of Circulation, researchers found that women who regularly ate large amounts of anthocyanin-rich foods may benefit from an 11 to 32% lower risk of heart attacks, when compared with those who eat less of those foods. Higher anthocyanin intakes have also been linked to lower blood pressure, also leading to a lower risk of heart disease. Purple cabbage contains over 36 types of anthocyanins, which makes it an excellent source of those heart-healthy compounds.

May Strengthen Bones. BOTH green and purple cabbages are rich in Vitamin K, although green cabbage does have more of the vitamin than purple cabbage. However, they both contain other bone-building nutrients, including Vitamin C along with lesser amounts of calcium, manganese, and zinc. Vitamin K is exceptionally important in building bone, so if you have been diagnosed with weak bones or are concerned with that potential, you cannot go wrong with including both purple and green cabbage in your diet.

Cancer Protection. Because of its high level of sulforaphane and anthocyanins, purple cabbage may help to protect against some types of cancers. A high intake of cruciferous vegetables, including cabbage, has been linked to an 18% lower risk of colon cancer. Diets rich in cruciferous vegetables have also been linked to a lower risk of breast cancer. Much of this benefit has been attributed to the sulforaphane found in this group of vegetables. There is evidence to suggest that the sulforaphane in purple cabbage and other cruciferous vegetables may help to kill cancer cells or prevent them from growing and spreading. Research also suggests that anthocyanins, found in red, blue, and purple fruits and vegetables (such as purple cabbage), may have similar anti-cancer effects. More human studies are needed in this area.

Immune System Support. Both types of cabbage contain a large amount of Vitamin C. It is well established that this important vitamin plays a crucial role in supporting a healthy immune system. It can strengthen the immune response and protect us against common illnesses and infections. Including any type of cabbage in your diet can help to boost your Vitamin C intake and protect you from pathogens. Although both green and purple cabbages contain high amounts of Vitamin C, purple cabbage actually contains more than the green variety.

Summary
Both green and purple cabbages are extremely healthful vegetables to include in your diet on a regular basis. They have similar flavors and both can be eaten raw, cooked, or fermented. They are relatively inexpensive, and are found in most grocery stores and farm markets, so most people should have access to them. Although they both have excellent nutritional profiles and valuable health benefits, purple cabbage outshines green cabbage because of its high level of antioxidants and other important compounds due to its rich color. To get the most of both types, it would be easy and inexpensive to get each type and combine them in any way you choose. If you had to choose only one, purple cabbage is a win-win food.

Resources
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346407/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients

https://www.savorysuitcase.com/red-cabbage-vs-green-cabbage/

https://www.cronometer.com

https://a-z-animals.com/blog/red-cabbage-vs-green-cabbage-whats-the-difference/

https://ctsciencecenter.org/blog/science-at-play-red-cabbage-juice-indicator/

https://www.tastingtable.com/693822/best-breakfast-sandwiches-america-new-york-los-angeles/

https://www.cookitsimply.com/measurements/cups/cabbage/

https://www.healthline.com/health/foods-high-in-vitamin-k#6.-Broccoli

https://www.medicalnewstoday.com/articles/321586#health-benefits

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients

https://www.healthline.com/nutrition/purple-cabbage

https://www.botanicalformulations.com/blog/extracting-anthocyanins-from-red-cabbage

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Mangoes 101 – The Basics (REVISED)

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Mangoes 101 – The Basics (REVISED)

About Mangoes
Mangoes are a popular fruit around the world. Botanically, the mango is a drupe, with an outer skin, an edible pulp, and a central stone that houses a single seed. Peaches and plums are also drupes. Mangoes are fruits of an evergreen tree in the cashew family. There are over 1,000 different varieties of mangoes, with some being round while others are oval.

Mangoes were first grown in India over 5,000 years ago. From there, mangoes were slowly introduced around the world. Spanish explorers brought mangoes to South America and Mexico in the 1600s. Mangoes were first introduced to America in 1833 when they were taken to Florida. In India, a basket of mangoes is considered to be a sign of friendship, with the mango itself being a symbol of love.

Nutrition and Health Benefits
Mangoes are very nutritious fruits to eat. They are exceptionally high in Vitamin C, with one cup of fresh mango providing 67% of the Daily Value of this important nutrient. Mangoes also supply appreciable amounts of copper, folate, Vitamins B6, A, E, and K, niacin, potassium, and riboflavin. They also contain lesser amounts of magnesium and thiamine. Mangoes have no cholesterol, sodium nor fat. One cup of fresh mango has about 100 calories.

Antioxidant Protection. Mangoes are high in polyphenols, which are antioxidants that help to protect the body against harmful free radical molecules. Free radicals are very reactive compounds that can damage cells, leading to signs of aging, inflammation, and chronic diseases, including cancer and diabetes.

Immune Boosting Properties. Mango supplies an array of immune-boosting nutrients including Vitamin A, Vitamin C, copper, folate, Vitamin E, and some B-vitamins. Of these, the amount of Vitamin C in mangoes stands out since one cup of fresh mango provides about 67% of the Daily Value of this important antioxidant. This can help your body make more disease-fighting white blood cells, while also helping those cells to work more effectively. It can also help to improve the skin’s defenses.

Supports Heart Health. Mangoes contain a variety of nutrients that help to support heart health. They contain magnesium and potassium which help to maintain a healthy blood flow. Those nutrients help blood vessels relax, which promotes lower blood pressure levels. An antioxidant in mango, mangiferin, appears to be especially good for heart health. Animal studies found that this antioxidant may protect heart cells against inflammation, oxidative stress, and cell death. Also, it may help to lower levels of blood cholesterol, triglycerides, and free fatty acids. More studies are needed to confirm this in humans, but the findings look promising.

Supports Digestive Health. Mango contains a class of digestive enzymes called amylases, which break down starch into smaller molecules. The enzymes are more active in ripe mangoes, which explains why they are sweeter than unripe ones. Since humans also produce amylase, eating mangoes can help to augment our breakdown of complex carbohydrates in the digestive tract.

Mangoes also contain water and dietary fiber, which can help with digestive issues like constipation and diarrhea. In a study reported in the June 2018 issue of Molecular Nutrition and Food Research, researchers had subjects eat mangoes daily for four weeks. They found that mango was more effective at relieving symptoms of chronic constipation than taking a supplement containing an amount of soluble fiber similar to that of mango. This suggests that mangoes may have other components along with dietary fiber that help digestive health.

Supports Eye Health. Mangoes supply nutrients that help to support eye health. Two key antioxidants in mangoes are lutein and zeaxanthin. These antioxidants are concentrated in the retina of the eye. The retina converts light into signals so the brain can interpret what you’re seeing. Lutein and zeaxanthin are particularly concentrated in the macula, the center of the retina. The antioxidants act as natural sunblocks, absorbing excess light. They also appear to protect the eyes from harmful blue light.

Mangoes are also a good source of beta-carotene that the body converts into Vitamin A. This nutrient is well-known for supporting eye health. A lack of Vitamin A has been linked to dry eyes and nighttime blindness. Severe deficiencies can lead to more serious conditions such as corneal scarring and even blindness.

Helps Reduce Cancer Risk. Mango is high in polyphenols, which may have anticancer properties. These antioxidant compounds help to protect against oxidative stress, which is linked to many types of cancer. Test tube and animal studies have found that mango polyphenols reduced oxidative stress, and destroyed or stopped the growth of various types of cancer cells, including leukemia, and cancer of the colon, lung, prostate, and breast.

As stated earlier under “Supports Hearth Health,” mangiferin, an important polyphenol antioxidant in mango has promising anticancer effects. Animal studies found it reduced inflammation, protected cells against oxidative stress, and either stopped the growth of cancer cells or killed them. More studies are needed to confirm these effects in humans.

How to Choose a Mango
Color is not always the best indicator of ripeness with mangoes since they can be different colors when ripe. A red color will appear on some varieties of ripe mangoes, but not all. A better test would be to gently squeeze a mango. A ripe mango will give a little when squeezed, like a peach or avocado. A medium-ripe mango will be somewhat firm, while an unripe mango will be very firm to the touch. Also, a fruity aroma can be detected at the stem end of many (but not all) varieties of mangoes. With all things considered, the squeeze test is the best way to determine if a mango is ripe.

Avoid mangoes with bruises or shriveled skin. Those are past their prime and are not the best selections.

Unripe mangoes are very edible, but are not sweet. They have somewhat of a peppery flavor and can be used in savory applications. Ripe mangoes are deliciously sweet and are used in most recipes calling for mango as a sweet fruit.

How to Ripen and Store a Mango
Store unripe mangoes at room temperature. Green mangoes will ripen at room temperature over several days. To hasten ripening, place green mangoes in a paper bag kept at room temperature.

To slow down the ripening process, store ripe mangoes in the refrigerator for up to five days. Storing mangoes too long in the refrigerator will cause them to turn black.

Peeled and cubed mango may be stored in an airtight container in the refrigerator for several days or in the freezer for up to twelve months.

How to Cut a Mango
First wash your mango. The peel will need to be removed as it can cause irritation in the mouth, and the stone inside needs to be removed. It is large and somewhat flattened. Observe how the mango lays on your counter. It will position itself so the stone is parallel with the counter. Stand the mango up on one end and slice it parallel to the stone on each side of the stone. Then, to help get any remaining flesh off the stone, make narrow slices down the sides of the mango along the wide side of the stone. If your knife hits the stone in the process, simply move the knife outward just a bit and try again.

After removing the stone, with a knife, cut away the peel from the side pieces. Then slice or cube the mango as needed. Sometimes, the skin of very ripe mango slices can simply be peeled back with fingers and removed that way. The flesh of ripe mango can be very slippery to handle, so use caution when slicing it so you don’t cut yourself.

Another way to remove the flesh after cutting the sides off the stone, and before removing the peel, is to gently slice the flesh into cubes with the tip of a knife. Carefully bend the ends of the mango half outward, separating the cubes of flesh. Take a spoon and gently scrape the mango cubes off the skin. Discard the skin and enjoy your mango cubes!

One large mango may yield up to two cups of mango cubes, with the average mango yielding ¾ to 1 cup of mango puree.

Important note! Mango juice can stain clothes, so take precaution when preparing it.

Quick Ideas and Tips for Using Mangoes
Mangoes are usually eaten fresh, but there are some recipes available where creative individuals have incorporated them into baked goods, pies, mousses, curries, cobblers, and crisps. See the recipe links below for details.

* Try grilled mango. Cut each side off a mango to remove the stone. Lightly score the flesh of each cut side into cubes, being careful not to pierce the skin. Carefully pull the edges of the skin backward while pushing the center upward with your fingers to make the cubes stand outward. Brush them lightly with oil, if desired. Place them flesh side down on a medium-hot grill for 1 minute, until lightly charred. Remove them from the grill, season as desired, and enjoy!

* Try roasted mango. Preheat your oven to 350°F. Cut the two sides from a mango, removing the stone. Lay the slices on a baking sheet, cut side up. Top with a small amount of sweetener of choice, such as brown sugar, honey, or maple syrup. Sprinkle with ground cinnamon. Roast in the oven for 20-25 minutes, until the topping is bubbling. Remove from the oven and remove the skin. Enjoy as-is or serve with a topping of choice.

* Serve mango cubes with your favorite yogurt.

* Make popsicles with pureed mango.

* Top pancakes or waffles with cut mango, then drizzle with maple syrup. Yum!

* Include mango in smoothies.

* Dice mango and add it to salsa.

* Add diced mango to a quinoa or other grain salad.

* Add mango to oatmeal.

* Drizzle pureed mango over cooked chicken, fish, or pork.

* Include cubed mango in a fruit or green salad.

* Add fresh ripe mango to a spinach salad.

* Top baked or grilled salmon with mango salsa.

* If a recipe calls for mango and you don’t have any or don’t have enough, peaches, nectarines, or papaya may be used as substitutes.

* Diced frozen mango may be substituted in equal portions for diced fresh mango.

* If you are fortunate enough to have an overabundance of fresh mangoes and are not sure what to do with them, freeze them. Remove the flesh from the stone, dice the flesh and remove the cubes from the peel. To help keep the mango cubes from sticking together in the freezer, place the freshly cut cubes on a tray and place it in the freezer. When the cubes are frozen, transfer them to an airtight freezer bag or container. Store them in the freezer for up to 12 months.

Herbs and Spices That Go Well with Mangoes
Basil, cardamom, cayenne, chili pepper powder or flakes, cilantro, cinnamon, cloves, coriander, cumin, fenugreek, ginger, lavender, mint, oregano, paprika (esp. smoked), parsley, salt, star anise, vanilla

Foods That Go Well with Mango
Proteins, Nuts and Seeds: Almonds, beans (esp. black and cannellini beans), cashews, chicken, chickpeas, duck, fish, legumes (in general), nuts, peanuts, pork, sesame seeds, snow peas, tempeh, tofu

Vegetables: Arugula, bell peppers, chayote squash, chile peppers, cucumbers, endive, fennel, garlic, jalapenos, jicama, lettuce, onions (esp. red, green, sweet), rhubarb, scallions, seaweed, shallots, spinach, sweet potatoes, tomatillos, tomatoes

Fruit: Avocados, bananas, berries (esp. blackberries, blueberries, raspberries, strawberries), coconut, kiwi, lemon, lime, melon, nectarines, oranges, papayas, passion fruit, peaches, pears, pineapple, plantains, tamarind, tropical fruits

Grains: Corn, noodles (esp. Asian), quinoa, rice, tortillas

Dairy and Non-Dairy Products: Almond milk, coconut milk, cream, crème fraiche, ice cream, yogurt

Other: Chocolate (esp. white), honey, liqueurs (i.e., Kirsch), oil, rum, sugar, tapioca, vinegar (i.e., champagne, red wine, rice wine), wine (i.e., sparkling, sweet, white)

Mangoes have been used in the following cuisines and dishes…
Beverages (i.e., juices, lassis, punch), Caribbean cuisines, chutneys, coulis, crepes, curries, desserts (i.e., cheesecake), Filipino cuisine, Indian cuisine, Mexican cuisine, pickles (green mangoes), puddings, relishes (green mangoes), salads (i.e., Asian noodle, fruit, green, pasta, rice), sauces, smoothies, sorbets, soups (i.e., fruit), stir-fries, tarts, Thai cuisine

Suggested Food and Flavor Combos Using Mango…
Add mango to any of the following combinations…

Avocado + chiles + cilantro + lime + onions + vinegar
Bananas + honey + lime juice + orange juice
Beans + cilantro + lime + onions
Bell peppers + cilantro + lime
Blackberries + lime
Cardamom + honey + yogurt
Cashews + Mint
Chiles + cilantro + lime + red onions
Chiles + cumin + garlic + lime + orange
Coconut + tapioca + white chocolate
Coconut + yogurt
Coconut milk + sticky rice
Honey + mint + yogurt
Honey + orange juice + yogurt
Lime + mint + orange + papaya
Lime + raspberries + vanilla
Peach + raspberries

Recipe Links
Jicama Mango Carrot Salad https://youtu.be/2LTb5QeLjfY

25 Mango Recipes You Need to Try https://www.huffpost.com/entry/mango-recipes-dessert_n_1432676?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAIGcJP1n1Ri5h0Iq2Dv1bKBU9oTDNqgBDRPzkVg0qQ-8zf5i6rplqWCAkCrwosqCg2n-nEHCGmA8lDS-8nGSftRRNKfX2nVVmVgE7m9wmD5CzxR9TAkTIqR8UOF504szPGcqjEysfxKxyKttc786iKIELtom6PJpxgZn1X7dZ4RW

Easy Mango Banana Smoothie https://www.allrecipes.com/recipe/231851/easy-mango-banana-smoothie/?internalSource=streams&referringId=16131&referringContentType=Recipe%20Hub&clickId=st_trending_b

Quick Mango Salsa https://www.allrecipes.com/recipe/217283/quick-mango-salsa/?internalSource=streams&referringId=17193&referringContentType=Recipe%20Hub&clickId=st_trending_s

Too Many Mangos? Ideas to Help You Use Them https://delishably.com/fruits/mango-ideas

5 Easy Mango Recipe Ideas https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/mango-recipe

Chicken Mango Curry https://producemadesimple.ca/chicken-mango-curry/

Mango Smoothie https://producemadesimple.ca/mango-smoothie/

Mango Salsa https://producemadesimple.ca/mango-salsa/

All-Purpose Mango Salsa https://www.mango.org/recipes/all-purpose-mango-salsa/

Mango Protein Smoothie https://www.mango.org/recipes/mango-protein-smoothie/

Mango Quinoa Salad https://www.mango.org/recipes/mango-quinoa-salad/

Mango Quinoa Tabbouleh https://www.mango.org/recipes/mango-quinoa-tabbouleh/

Tropical Mango Sorbet https://www.mango.org/recipes/tropical-mango-sorbet/

Baja Fish Tacos with Mango Salsa https://www.mango.org/recipes/baja-fish-tacos-with-mango-salsa/

Check out the MANY recipes listed under the “Recipes” tab on this comprehensive site https://www.mango.org

Mango Pico De Gallo https://www.mango.org/recipes/mango-pico-de-gallo/

Roasted Mango https://www.turnips2tangerines.com/2015/08/roasted-mango.html

Mango Cobb Salad https://www.mango.org/recipes/mango-cobb-salad/

Grilled Mango with Lime, Salt, and Ancho Powder https://www.foodnetwork.com/recipes/bobby-flay/grilled-mango-with-lime-salt-and-ancho-powder-recipe-2120487

Baked Mango with Brown Sugar and Cinnamon https://daybydaymasterpiece.com/2012/08/22/baked-mango-with-brown-sugar-cinnamon/

Resources
https://www.mango.org/about-mangos/

https://producemadesimple.ca/what-goes-well-with-mango/

https://producemadesimple.ca/mango/

https://www.mango.org/

https://www.healthline.com/nutrition/mango

https://pubmed.ncbi.nlm.nih.gov/29733520/

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Radish Greens 101 – The Basics

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Radish Greens 101 – The Basics

About Radish Greens
Radish greens are the leafy tops of the radish plant. The radish is a small root crop that is a colorful and spicy addition to salads and other raw and cooked dishes. Most grocery stores carry radishes, either in bags with the leaves cut off, or with the leaves still attached to the radish bulb and tied in bunches. Some grocery stores will carry both options.

Radishes are members of the Brassicaceae or cruciferous family of vegetables and leafy greens. Both the bulbous roots and leafy greens are edible and nutritious. The leaves can be enjoyed as mature greens, microgreens, or as radish sprouts. Radish greens are commonly eaten as a vegetable in Korea and China. The greens have a spicy flavor, similar to their roots, and have been described as having a flavor similar to mustard greens. The flavor can range from slightly bitter to earthy and spicy. When cooked, they are often prepared in a similar way as other leafy greens. Radish microgreens can be used as garnishes on salads, slaws, or sandwiches.

Radishes are native to Asia and are believed to have been growing wild in areas of China and Central Asia. Ancient Egyptians and Greeks consumed radishes as a medicinal aid and natural remedy. The roots were also being cultivated during ancient times to improve flavor and appearance. Early radishes were large, tough, and elongated. As demand increased, breeders developed smaller varieties, including red radishes. Eventually, radishes were introduced to the New World and were planted in North America, Mexico, and the Caribbean. Today, red radish varieties are grown worldwide and are popular for their ease of preparation and mildly spicy, peppery flavor.

Nutrition and Health Benefits
Radish greens are an excellent source of Vitamins K and C, with one cup of the cooked greens providing 171% of the Daily Value of Vitamin K and 77% of the Daily Value of Vitamin C. They also provide a lot of Vitamin B6, magnesium, phosphorus, iron, calcium, Vitamin A (beta-carotene), potassium, and folate. They contain some fiber and protein as well. One cup of cooked radish greens provides 70 calories.

With radishes being in the cruciferous plant family, the greens also contain some sulforaphane, the important antioxidant that broccoli and other cruciferous vegetables are well-known for.

Improved Cognition. In the August 2018 issue of the Journal of Medicinal Food, researchers reported that, in a study involving mice, those given a compound extracted from radish leaves, erucamide, performed better on memory tests than mice who had not received the compound. This suggests that consumption of radish greens may help protect against memory problems associated with Alzheimer’s disease or other forms of impaired cognitive function by improving how specific areas of the brain work. Further research is needed to verify this effect in humans.

Increased Nutrient Absorption and Detoxification. According to Anthony William, the Medical Medium, the nutrients in radish greens are highly absorbable, even in digestive tracts that have become dysfunctional. Their high enzymatic profile allows their nutrients to be absorbed better than other foods. The greens also help to remove pathogens, radiation, pesticides, toxic heavy metals, and other toxins from the body.

Prebiotic and Weight Loss Effects. In the July 2023 issue of the journal Microorganisms, researchers reported their investigation of the effects of specific polysaccharides (types of carbohydrates) in radish greens on gut health and obesity. The results showed that the prebiotics in radish greens increased short chain fatty acid production in subjects. They also reduced fat accumulation in adipocytes, indicating the potential to help reduce obesity. The researchers concluded that radish greens may help to improve gut health and reduce obesity.

Antioxidant Protection. In test-tube and animal research, antioxidant extracts from radish greens demonstrated the ability to protect lung tissues from damage due to oxidative stress from free radical buildup. Free radicals are a natural by-product of metabolism, and antioxidants are used by the body to reduce oxidative stress and damage caused by these destructive molecules. More research with humans is needed to confirm the benefits of eating the whole plant vs antioxidant extracts from radish greens. However, the leaves of radishes may actually be the most nutritious part of the plant. The leaves have more protein, calcium, Vitamin C, and antioxidants than the roots. So, you can’t go wrong when eating radish leaves.

It is well established that antioxidants may also help to protect us from various types of cancer. Many studies have confirmed that radish leaves have antioxidant benefits. The antioxidants found in radish leaves seem to help protect against liver, colon, breast, cervical, prostate, and lung cancers. Much more research in this area is needed.

Lower Risk of Diabetes. Radishes have valuable compounds in them, including glucosinolate and isothiocyanates, that are believed to help manage blood sugar levels. Early studies have shown that these compounds may provide energy and reduce how much glucose is absorbed through the intestines. Radishes also contain coenzyme Q10, an antioxidant that researchers found that helps block the formation of diabetes in animals. More research is needed to confirm these benefits in people.

Protection from Anemia. Like other leafy greens, radish leaves contain high levels of iron. This is helpful for everyone in protection from anemia, but may be of special value to those who have been diagnosed with low levels of iron in their blood.

Immunity Booster. Leafy greens are known to help boost the immune system, and radish tops are no exception. Radish leaves are high in Vitamin C, Vitamin A (in the form of beta-carotene), iron, phosphorus, and folate, all of which are important for boosting the immune system. So, when striving to ward off whatever germs are going around in your area, make a point of eating all the leafy greens you can, and don’t forget the radish tops.

How to Select Radish Greens
Radishes sold with the greens still attached may often be found at farmer’s markets and most grocery stores. All radish greens are edible, although some varieties have a “fuzzy” mouthfeel when eaten raw. Cooking those greens will remove that fuzziness. The red bulb radishes usually mature in 21 to 30 days. Choosing smaller varieties indicates they are usually younger and more tender. Younger greens will have the mildest flavor and will be better suited for eating raw, such as in a salad. Radishes that take longer to grow, such as Daikon or large watermelon radishes will have older, and more bitter greens. The bitterness can be mellowed through cooking.

When shopping for radish greens, look for those that look fresh without any yellow spots or discoloration.

How to Store Radish Greens
Radish greens are very perishable and won’t keep for very long. To extend their life, remove them from the root (radish) when you get them home. Wash the leaves and dry them well. Store them by wrapping them in a paper or cloth towel, and placing that in a plastic bag or container in the refrigerator. Be sure to use them within 2 or 3 days.

If your greens have wilted slightly, they can be revived by placing them in a bowl of cold water for about 5 minutes. Drain them well and spin dry, if needed. Wilted radish greens can be used in pesto or blended into smoothies. They may also be cooked.

How to Prepare Radish Greens
Radish greens are simple to prepare. Like any other green, they should be washed well, then spun dry to remove excess water. Remove any spots or discolored leaves. They can then be used in any way you want.

Quick Ideas and Tips for Using Radish Greens
* Depending on the variety, radish greens can be peppery or spicy in flavor, or milder, like spinach. They can be used in ways you would use other greens with similar flavors.

* Use radish greens to make a spicy pesto.

* Add radish greens to a wrap in place of (or with) lettuce, for added flavor.

* Add radish greens along with their roots to salads for a spicy addition.

* Add radish greens to soups or stews. Because they will cook up quickly, add them toward the end of cooking.

* For a spicy, peppery flavor, top sandwiches with radish greens or microgreens (raw or cooked).

* Add radish greens to a cooked or fresh dish where you add radish roots.

* Blend radish greens into sauces, such as pesto or marinara.

* Add radish greens to casseroles.

* Steam or sauté radish greens with a little garlic and red pepper flakes, if desired, as a side dish. Top them with a dash of lemon juice or vinegar of choice to cut any bitterness.

* Add radish greens to a stir-fry.

* If you like the spicy flavor of radishes but don’t have access to the greens, try growing radish sprouts or microgreens. They are fast and easy to grow, and you don’t need any expensive, special equipment.

* If a recipe calls for radish greens and you don’t have any or enough, you can substitute them with mustard greens, turnip greens, beet greens, watercress, or arugula.

Herbs and Spices That Go Well with Radish Greens
Basil, capers, cayenne, chervil, cilantro, curry powder, dill, marjoram, mint, mustard powder or seeds, oregano, parsley, pepper (black), rosemary, salt, thyme

Foods That Go Well with Radish Greens
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), chickpeas, edamame, eggs, pecans, pistachios, sesame seeds, snow peas, sugar snap peas

Vegetables: Arugula, asparagus, beets, bell peppers, cabbage, carrots, celery, chives, cucumbers, fennel, garlic, greens (other leafy greens, in general), lettuce, lovage, mâché, mesclun, mushrooms, onions, purslane, scallions, shallots, turnips

Fruits: Avocados, lemon, olives, oranges, pears

Grains and Grain Products: Barley, bread (in general), grains (in general), quinoa, rice

Dairy and Non-Dairy Products: Butter, cheese (in general), cream, yogurt

Other Foods: Mustard, oil (esp. olive, sesame, walnut), soy sauce, tamari, vinegar

Radish greens have been used in the following cuisines and dishes…
Asian cuisines, European cuisines, French cuisine, German cuisine, hummus, pesto, salads, spring rolls

Suggested Food and Flavor Combos Using Radish Greens
Add radish greens to any of the following combinations…

Avocado + Lettuce
Cabbage + Onions + Salt
Carrots + Cayenne + Lime Juice + Salt
Cilantro + Lime + Olive Oil
Cucumbers + Dill Weed
Cucumbers + Endive + Mustard
Dill + Salt + Vinegar + Yogurt
Garlic + Yogurt
Lemon + Orange
Mint + Orange Slices

Recipe Links
Stir-Fried Radish Greens https://www.bonappetit.com/story/stir-fry-radish-greens

Radish Greens Pesto https://www.loveandlemons.com/radish-greens/

Easy Sautéed Radish Greens https://www.thesophisticatedcaveman.com/how-to-eat-radish-greens/

Radish Top Soup https://www.allrecipes.com/recipe/38036/radish-top-soup/

Radish Greens Dal https://blogexplore.com/food/curries-gravies/radish-greens-dal-mullangi-keerai-kootu-recipe/

Radish Leaves and Avocado Quiche http://gattinamia.blogspot.com/2008/04/raddish-leaves-avocado-quiche.html

Fermented Radish Tops https://www.almostbananas.net/fermented-radish-tops/

Radish Greens Pesto https://www.fromachefskitchen.com/radish-greens-pesto/#recipe

Sweet and Sour Stir-Fried Radishes with Their Greens https://cooking.nytimes.com/recipes/1016665-sweet-and-sour-stir-fried-radishes-with-their-greens

Resources
https://www.healthline.com/nutrition/are-radish-greens-edible

https://www.bonappetit.com/story/stir-fry-radish-greens

https://www.organicfacts.net/radish-greens.html

https://pubmed.ncbi.nlm.nih.gov/30110203/

https://www.medicalmedium.com/blog/radishes-healing-food

https://specialtyproduce.com/produce/Red_Radish_1241.php

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10385334/

https://www.webmd.com/diet/health-benefits-radish

https://www.bonappetit.com/test-kitchen/cooking-tips/slideshow/how-to-resurrect-food

https://foodprint.org/blog/how-to-use-radish-greens-and-daikon-greens/

https://www.alphafoodie.com/radish-greens/

https://gardenerspath.com/plants/vegetables/eat-radish-greens/

https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

https://www.lybrate.com/topic/radish-leaves-benefits

https://www.lifespan.org/lifespan-living/foods-boost-your-immune-system

https://www.cronometer.com

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Benefits of Vacuum Blending

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Blenders have long been a standard piece of kitchen equipment. They were originally used mostly for making milk shakes of all types. Newer blenders are being made much more powerful than the original ones, so they can break down more dense items such as hard fruits and vegetables and even frozen foods and ice cubes. More recently, the vacuum blender was developed and is steadily gaining popularity. The beauty of vacuum blenders is that they can be used either as a traditional blender or with the vacuum feature. People have become increasingly more interested in health, wellness, and nutrition. As a result, smoothies are now the trend over milk shakes because various fruits, vegetables, and leafy greens can be combined to make healthful drinks. These drinks can be consumed in assorted ways, including being meals in themselves, desserts, and snacks. With more people drinking smoothies on a regular basis, people are realizing that vacuum blending has its advantages when making these healthful drinks. With vacuum blending, air is sucked out of the blender jar before items are processed. There are advantages to this step, including the following:

* Maximized nutrients. It’s well-known that we cannot survive without oxygen. However, exposure to oxygen is often what causes food to lose its freshness and get stale or spoil. Oxidation is what causes apples, bananas, and avocados to turn brown when cut or peeled. When we use a typical high speed blender, oxygen reacts with the ingredients during the blending process, degrading the nutritional value of the food. Some nutrients, especially Vitamins C, A, and E are easily degraded by exposure to air. With a vacuum blender, air (and, of course oxygen) is removed from the blender jar before the food is blended. This prevents oxygen from interacting with the food and its nutrients as it is being blended, maintaining the nutritional value of the ingredients. Therefore, vacuum blended smoothies (and other foods as well) are potentially more nutritious than those prepared in a traditional blender.

* Preserved antioxidants. In a 2021 (48:271-277) issue of the Journal of Plant Biotechnology, researchers compared the effects of vacuum blending and traditional blending on the overall quality and antioxidant properties of apple juice and blueberry juice. The juice was tested after being blended for dissolved oxygen and it was found that over 80% (83% in the apple juice and 86% in the blueberry juice) of the dissolved oxygen had been removed. Comparisons of antioxidant activity between vacuum and traditional blending were made 3, 6, and 12 hours after blending. Antioxidants were well preserved with the vacuum blending with little change in antioxidant activity, whereas significantly more loss occurred with traditional blending. Their comparison confirmed that vacuum blending was associated with superior quality maintenance and antioxidant properties when compared with traditional blending.

* Preserved flavor. With oxygen being removed before food is blended, the food maintains its freshness for a longer period of time. Because of this, vacuum blended food will taste better than when the same food is traditionally blended. The longer the food is stored, the greater the flavor difference will be realized.

* Better texture. Vacuum blended smoothies have a creamy, smooth texture with little, if any foam. Traditional blenders usually cannot achieve such a smooth texture, leaving small bits of food throughout the mixture. Also, they often create a foam on the top of blended food, which is simply the result of mixed-in air.

* No separation over time. Traditionally blended smoothies tend to separate, leaving a watery layer on the bottom of the storage jar in a relatively short amount of time. Vacuum blended smoothies do not separate, leaving the blended food intact until needed.

* Preserved colors. Because oxygen is removed before processing in a vacuum blender, foods that can discolor when exposed to oxygen, such as apples, bananas, and avocados, will not turn brown after being blended. When such foods are processed in a traditional blender, the mixture will tend to turn somewhat brown as the contents interact with the oxygen that was blended with them.

* Extended storage time. Because ingredients are blended in a vacuum, preventing the interaction with oxygen which causes deterioration, smoothies can be made further in advance than with traditional blending. Furthermore, when sealing smoothies in mason jars with a vacuum sealer, by removing air from the jar before storage, the quality of the food can be preserved even longer. This frees up kitchen time, allowing people to batch prepare for a period of time, rather than blending each day.

* Other options. Not only can you make delicious and smooth smoothies with a vacuum blender, but you can also prepare baby food, blended soup, pesto, spreads, tomato sauce and other sauces, pâtés, cake mixes, ice cream, salad dressings, and more.

If you are considering investing in a high-speed blender and are serious about preserving nutrients in your food, it may be wise to consider choosing a high-speed vacuum blender.

Resources
https://kuvings.my/blogs/news/the-benefits-and-importance-of-a-vacuum-blender

https://www.healwithfood.org/vacuum-blending/vacuum-blenders-protect-against-nutrient-loss

https://www.healwithfood.org/comparison/vitamix-vs-vacuum-blender.php

https://koreascience.kr/article/JAKO202115059769256.pdf

https://tinandthyme.uk/category/froothie/vacuum-blender/

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Yellow Squash 101 — The Basics (REVISED)

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Yellow Squash 101 – The Basics (Revised)

About Yellow Squash
Yellow squash is a member of the gourd family or Cucurbitaceae, sometimes called “cucurbits.” Winter squashes and melons are also members of this same family. Yellow squashes are close cousins with zucchini and the two types are easily interchangeable in recipes. The seeds and skin of yellow squash are tender and fully edible. They may be eaten raw or cooked. Although they are technically a type of fruit, we usually treat them as a vegetable when preparing meals that include summer squash.

There are two common varieties of yellow squash: straightneck and crookneck. Either type can be used interchangeably in recipes calling for yellow squash. The flavors are similar, but there are some subtle differences. Straightneck yellow squash is commonly found in most grocery stores and is usually available year-round. It has thinner, smoother skin than the crookneck types. The flavor is mild and smooth.

The crookneck variety of yellow squash has a slightly thicker, bumpier skin. The end of the squash is usually larger, more bulbous than that of the straightneck variety. The flavor is slightly nuttier than that of the straightneck type. Because the skin is slightly thicker, the crookneck varieties of yellow squash may take slightly longer to cook than the straightneck types.

Summer squash is native to North America, specifically to what is now the central and southern regions of the United States. Cultivation quickly spread, and yellow squash is now available worldwide.

Nutrition and Health Benefits
Yellow squash contains an array of important nutrients including the B-vitamins (especially Vitamin B2, Vitamin B6, and folate), Vitamin C, Vitamin K, copper, iron, magnesium, manganese, potassium, zinc, fiber and even some protein. Yellow squash is also rich in assorted phenolic compounds and carotenoids that provide many health benefits. Yellow squash is a low calorie food, with one cup having only about 20 calories.

Antioxidants. Yellow squash, especially the peel, contains numerous antioxidants, including phenolic compounds and carotenoids such as beta-carotene, lutein, zeaxanthin, and dehydroascorbic acid. These same compounds also give carrots their deep orange color. These compounds are known to help fight cancer and other chronic diseases. Since beta-carotene is converted into Vitamin A in the body, it supports functions such as our immunity, vision and eye health, skin renewal, and arterial health. Lutein and zeaxanthin are known to protect eyes from vision loss and age-related diseases such as macular degeneration, cataracts, and glaucoma. Vitamin C, another antioxidant, is also found in yellow squash. One medium yellow squash provides over half of our daily needs of this important vitamin. Vitamin C and other antioxidants help defend the body against oxidative stress and free radical damage. Vitamin C is known to promote a stronger immune function, protect against cognitive decline, and promote a healthy respiratory system by protecting our mucous membranes, and improve joint, hair, and skin health because of its role in creating collagen.

Weight Control. Yellow squash is high in water content, low in starch, fat and calories, and contains a fair amount of fiber. This combination makes yellow squash an excellent food to include in any weight loss plan. You can eat a lot of it without consuming a lot of calories and the high water content will help to make you feel full. Also, small ones can be spiralized and used in place of noodles in many dishes, which gives it versatility when planning meals. Yellow squash can also be added to baked goods, adding moisture to the product, while allowing you to reduce the added oil and fat content.

Heart Health and Cancer. The many carotenoids in squash can help to lower blood pressure, reduce inflammation, and also downregulate the expression of certain genes that are linked to heart disease. In the May 2016 issue of the journal Scientific Reports, researchers analyzed data from rural China collected in the 1980s and found that the more fruits and vegetables people ate, the more they were protected from heart disease, gastric cancer, and stroke. Yellow and orange squash, in particular, were linked to reduced rates of these diseases.

How to Select Yellow Squash
Choose ones that are heavy for their size, with shiny, unblemished skins (with no nicks, pits, bruises or soft spots). Also, the skins should be tender, not tough, which would indicate they are over-mature with hard seeds and stringy flesh. The stem ends should look fresh and green. Look for small to medium-size squash, not over eight inches long. Overly large ones will be fibrous with hard seeds, and will be tough to eat.

Yellow squash is available year-round in most grocery stores. To get the freshest available, shop at your local farmer’s market from June through August, when they are in season.

How to Store Yellow Squash
Because they have a high water content, yellow squashes are subject to dehydration. So store them unwashed in the refrigerator in an air-tight container, wrapped in a damp (not wet) towel, or plastic bag in the refrigerator drawer with the air vent closed for up to one week. Since they will dehydrate quickly, being packed in a container or plastic bag will help to retain their moisture. Since they are tender, handle yellow squash with care to avoid damage, which would shorten their shelf-life.

Also, yellow squashes (and zucchinis) are sensitive to ethylene gas, so they will keep longer when stored away from ethylene-producing fruits, such as apples, avocados, peaches, melons, and pears. Avoid storing fresh squash in areas that might freeze. They should maintain quality for 5 to 7 days.

How to Prepare Yellow Squash
Wash yellow squash well under cool running water. Remove both ends, but there is no need to peel it, nor remove the seeds. There are many nutrients in the peel and it is very tender, so refrain from peeling to get the most nutritional benefit from your squash. Cut or slice it into desired size pieces and use as desired.

Yellow squash can be eaten raw or cooked, although it is likely to be cooked more often than eaten raw. They are entirely edible, which makes them easy to include in many dishes. Yellow squash may be enjoyed raw in salads, spiralized into noodles, grilled, sautéed, steamed, boiled (briefly), roasted, stir-fried, stuffed, added to casseroles, added to egg dishes, and baked into breads or muffins. It may be used interchangeably with zucchini in just about any recipe. Uses for summer squash abound and are only limited to your imagination! They are inexpensive and are a non-starchy vegetable that can be enjoyed by most people.

How to Preserve Yellow Squash
Yellow squash is best when used fresh. It may be frozen, but it will be soft when cooked, so frozen yellow squash should be cooked very briefly in as little water as possible.

Freezing Yellow Squash. To freeze yellow squash, wash and trim the ends off the squash, then cut the squash into ½-inch slices. Blanch it in boiling water for 3 minutes, then immediately cool it in ice water for 3 minutes. Drain well and pack into freezer bags or containers.

To freeze yellow squash for frying later, blanch as directed above. Before packing, dredge the blanched and cooled slices in flour or cornmeal, seasoned in whatever way you desire. Spread the coated slices in a single layer on a cookie sheet lined with parchment paper. Freeze just until firm, then package in freezer bags or containers. It will be best if used within one year, but as long as the temperature has been maintained at or below 0°F, it will be safe to eat beyond that.

Dehydrating Yellow Squash. To dehydrate yellow squash, wash, and trim the ends off the squash, and cut the squash into ¼-inch slices. Blanch the sliced squash in boiling water for 1-1/2 minutes, then immediately transfer it to a bowl of ice water. Allow it to cool completely, which should happen quickly, within about 2 minutes. Drain the cooled squash slices well and spread them in single layers on your mesh dehydrator trays. Follow your dehydrator manufacturer’s instructions for the temperature and suggested length of drying time. Store them in airtight containers, preferrable vacuum sealed and with an oxygen absorber to maintain quality. Keep the containers away from heat and light, in a cool, dry place. When properly stored, dehydrated squash should last for years.

Quick Tips and Ideas for Using Yellow Squash
* Add some grated summer squash to sandwiches.

* Add sliced yellow squash to a casserole.

* To get the most nutritional benefit from your yellow squash, do not peel it. There are many nutrients in the peel of yellow squash, and it is very tender, so it’s to your advantage to leave the peel on.

* Add sliced or diced yellow squash to a stir-fry. To maintain its texture, add it toward the end of cooking.

* To healthy sauté summer squash, heat 3 tablespoons of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add sliced squash, cover, and stir occasionally for 3 minutes on medium heat. Remove from heat and use the squash as desired.

* Yellow squash is sensitive to ethylene gas. It’s best not to store them near apples, bananas, peaches, melons, pears, or any other ethylene-producing fruit. Storing them near these fruits will shorten the shelf life of your squash.

* Enjoy an easy to make ratatouille by sautéing summer squash, onions, bell peppers, eggplant and tomatoes and then simmering the mixture in tomato sauce. Season to taste.

* Slice summer squash and serve it raw with your favorite dip, hummus, or spread.

* Frozen yellow squash will become very soft once thawed. It should be cooked in a quick method that involves the least amount of water possible to maintain texture and prevent mushiness. It can be added to other foods toward the end of cooking to help keep it from getting too soft.

* Add yellow squash to your favorite pasta dish. A pasta primavera would be an excellent option for added cut yellow squash or zucchini.

* Add some raw sliced or grated yellow squash to your favorite vegetable salad.

* Add sliced yellow squash to your favorite quesadilla.

* Add sliced or diced yellow squash to a cheese soup, other soup, or your favorite stew. Add toward the end of cooking to help maintain its texture.

* Add sliced yellow squash toward the end of cooking of a vegetable chili.

* Here’s an easy and fast side-dish idea. Combine 1 can of diced tomatoes in a skillet or pot (that has a lid) with some diced onion, a little garlic powder, a pinch of dried basil leaves, and a pinch of salt (if desired). Add some sliced yellow squash (and zucchini if you have some). Stir to combine. Bring it to a boil, then reduce heat and simmer for up to 5 minutes, until the squash is as tender as you want. It won’t take long, since the squash cooks quickly! Remove from heat and enjoy. This is excellent over a bed of cooked rice.

* Season some lightly cooked yellow squash with a pinch of dill weed and a drizzle of lemon juice.

* Try roasting slices of yellow squash along with other favorite vegetables.

* Try adding grated yellow squash to your favorite slaw. It would especially go well with a lemon dill dressing.

* Slice yellow squash lengthwise in ½-inch increments. Lightly brush it with oil, season it your way, and cook it on the grill.

* One pound of yellow squash = about 3 medium squashes = about 3 cups sliced

* If a recipe calls for yellow squash and you don’t have any or enough available, you could substitute any variety of zucchini or pattypan squash.

Herbs and Spices That Go Well with Yellow Squash
Allspice, basil, capers, chili pepper flakes, chili powder, cilantro, cinnamon, coriander, curry powder, dill, fennel seeds, garlic, ginger, Italian seasoning blends, marjoram, mint, mustard seeds, nutmeg, oregano, paprika, parsley, pepper (black), rosemary, saffron, sage, salt, savory, tarragon, thyme

Foods That Go Well with Yellow Squash
Proteins, Legumes, Nuts, Seeds: Bacon, beans (in general, esp. cannellini, white), chicken, eggs, roasted or grilled meat, pine nuts, seafood, sunflower seeds, walnuts

Vegetables: Arugula, bell peppers, carrots, chard (Swiss), chiles, chives, eggplant, escarole, greens (bitter, such as mustard or turnip greens), onions, scallions, shallots, tomatoes, tomato sauce, mushrooms, root vegetables (in general)

Fruits: Lemons, olives

Grains and Grain Products: Bread crumbs, bulgur, corn, pasta, rice, wheat

Dairy and Non-Dairy Products: Butter, cheese (esp. feta, goat, mozzarella, Parmesan, pecorino, provolone, ricotta, Swiss), yogurt

Other Foods: Mustard, oil (esp. olive), vinegar (esp. balsamic, cider, red wine, rice wine, white wine), zucchini blossoms

Yellow squash has been used in the following cuisines and dishes…
Baked goods (i.e., muffins, quick breads), egg dishes such as frittatas, omelets), enchiladas, pasta dishes (such as lasagna, linguini, orzo, rigatoni), ratatouille, risotto, salads (i.e., green, pasta), soups and vegetable stock

Suggested Food and Flavor Combos Using Yellow Squash
Add yellow squash to any of the following combinations…

Basil + Tomatoes
Cheese + Eggs + Scallions [in a frittata]
Cilantro + Escarole + Scallions
Eggs + Goat Cheese [in a frittata]
Garlic + Olive Oil
Garlic + Parsley
Lemon + Rosemary
Mint + Thyme
Pecorino Cheese + Truffles
Tomatoes + Onions

Recipe Links
Baked Parmesan Yellow Squash Rounds https://www.fivehearthome.com/baked-parmesan-yelllow-squash-rounds-recipe/

Sautéed Yellow Squash with Fresh Herbs https://www.foodandwine.com/recipes/sauteed-yellow-squash-fresh-herbs

100+ Ways to Use Zucchini and Yellow Squash https://www.cookinglight.com/cooking-101/essential-ingredients/healthy-squash-zucchini-recipes

Summer Squash Casserole https://www.myrecipes.com/recipe/summer-squash-casserole

Roasted Vegetable Gnocchi with Spinach-Herb Pesto https://www.myrecipes.com/recipe/roasted-vegetable-gnocchi-spinach-pesto

41 Sensational Summer Squash Recipes https://www.epicurious.com/ingredients/our-best-summer-squash-recipes-gallery

22 Ways to Use Up Your Yellow Squash Bumper Crop https://www.allrecipes.com/gallery/yellow-squash-recipes/

Southwest Veggie Burgers https://foodrevolution.org/recipes/southwest-veggie-burgers/

Resources
https://www.favfamilyrecipes.com/yellow-squash/

https://www.livestrong.com/article/439004-seasonings-for-squash-zucchini/

https://www.livestrong.com/article/349229-the-nutritional-value-of-yellow-squash/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2632/2

https://www.freshpoint.com/archive/squash-yellow/

https://www.clemson.edu/extension/food/canning/canning-tips/26preserving-summer-squash.html

https://extension.usu.edu/preserve-the-harvest/research/summer-squash

https://nchfp.uga.edu/publications/uga/uga_dry_fruit.pdf

https://uwyoextension.org/uwnutrition/newsletters/summer-squash-savvy/

https://cronometer.com

https://draxe.com/nutrition/yellow-squash-nutrition/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886629/

https://foodrevolution.org/blog/health-benefits-of-squash/

https://www.cde.state.co.us/nutrition/osnffvpproduceinfosheetssquash

https://www.stilltasty.com/fooditems/index/18390

https://www.rawblend.com.au/dehydrating-fruits-and-vegetables/

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

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Navy Beans 101 – The Basics

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Navy Beans 101 – The Basics

About Navy Beans
Navy beans are small, pea-sized white beans that are closely related to other white beans, such as cannellini and great northern beans. Because of their size, navy beans are sometimes called pea beans. They may also be called Boston beans, Yankee beans, and haricot beans. They have a fairly mild flavor with a dense texture. When cooked, navy beans become creamy and are often pureed and added to soups, stews, and dips as a thickener. They are most often used in baked beans. Navy beans are the second most popular bean in America, following pinto beans. Navy beans are rarely sold fresh, so they can be found dried, canned or jarred in most American grocery stores year-round. All forms are reasonably priced, so they should be a pantry staple for everyone.

Navy beans originated in Peru several thousand years ago. Their current name stems from their use in the U.S. Navy in the early 1900s. Their long shelf life, low cost, and high nutritional value led them to become a standard food for sailors on Navy ships. There is a long tradition of serving Senate Bean Soup, which features navy beans, in the restaurant of the U.S. Senate in Washington, D.C. since 1903!

Nutrition and Health Benefits
Navy beans are high in nutritional value. They are rich in protein, fiber, folate, thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic acid, pyridoxine (Vitamin B6), iron, potassium, magnesium, copper, phosphorus, manganese, zinc, and selenium. They are so high in fiber content, that a 1 cup serving of cooked navy beans has 19 grams of fiber. That’s 91% of the Daily Recommended Intake of fiber! There are about 255 calories in one cup of cooked navy beans.

Metabolic Syndrome. Metabolic syndrome is a combination of conditions that increase your risk of heart disease, stroke, and Type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Having one of these conditions doe not mean you have metabolic syndrome. However, when you have several of them together, you have a greater risk of serious disease. Up to one-third of American adults have metabolic syndrome.

Research studies have shown that navy beans appear to help reduce symptoms of metabolic syndrome. Scientists speculate this effect may be due to the high fiber content of the beans. In a study reported in the March 2015 issue of the Canadian Journal of Dietetic Practice and Research, researchers studied 14 adults who were overweight or obese. The subjects ate 5 cups of navy beans a week for four weeks and experienced reduced waist circumference and reduced total and LDL (low-density lipoprotein) cholesterol levels when compared to baseline.

In another study reported in the February 2017 issue of Global Pediatric Health, researchers fed 38 children who had abnormal blood cholesterol levels a muffin or smoothie containing 17.5 grams of navy bean powder daily for four weeks. By the end of the study, subjects had higher levels of the healthy HDL (high-density lipoprotein) cholesterol when compared to a control group.

Reduced Risk of Heart Attack. As reported in the July 1999 issue of the European Journal of Epidemiology, researchers examined food intake patterns and risk of death from coronary heart disease among over 16,000 men in seven countries for 25 years. Those countries included the United States, Finland, The Netherlands, Italy, former Yugoslavia, Greece, and Japan. Typical food patterns were: higher dairy products (Northern Europe), higher meat consumption (United States), higher consumption of vegetables, legumes, fish, and wine (Southern Europe), and higher consumption of cereals, soy products, and fish (Japan). When all the final data were analyzed, comparing the risk of death from heart disease vs dietary pattern, researchers found that higher legume consumption was associated with 82% reduction in heart attack risk! Surely, it can only help in positive ways to have more legumes in your diet, including navy beans.

Navy beans contain a high amount of various nutrients that contribute to heart health, including fiber, folate, and magnesium. Folate helps to lower levels of homocysteine, an amino acid that plays a role in the methylation cycle. High levels of homocysteine are a risk factor for heart attack, stroke, and peripheral vascular disease, and are found in 20 to 30 percent of patients with heart disease. It is estimated that consuming 100% of the daily value of folate would, in itself, reduce the number of heart attacks in America annually by 10 percent. Only one cup of cooked navy beans provides almost 64% of the recommended daily intake of folate. So including navy beans in your diet on a regular basis can surely help to ward off heart disease.

Navy beans are also high in magnesium, which serves as nature’s calcium channel blocker. Ample magnesium helps to improve the flow of blood, oxygen, and nutrients throughout the body. Research has shown that a magnesium deficiency is associated with heart attack and free radical damage immediately following a heart attack.

Potassium, another element found in good supply in navy beans is important in nerve transmission and muscle contractions, including the heart. It also plays an important role in maintaining normal blood pressure. One cup of cooked navy beans offers over 700 mg of potassium, over one-fourth of our daily needs. Including navy beans in your meals when possible can help to protect against high blood pressure and atherosclerosis.

Stabilized Blood Sugar. Researchers have learned that the fiber in navy beans helps to stabilize blood sugar levels, especially in those with insulin resistance, hypoglycemia, and diabetes. Studies have shown that high fiber diets help to balance blood sugar levels by providing steady, slow-burning energy. Researchers have shown that those who consume about 50 grams of fiber a day had lower levels of blood glucose and insulin. The high fiber group also had lower total cholesterol, triglycerides, and VLDL (very low density lipoprotein) cholesterol. Navy beans are considered to be a low glycemic index food, with a rating of 29. If you suffer from blood sugar issues and/or dyslipidemia, including more beans, such as navy beans, into your diet would be advantageous to your health.

Reduced Risk of Iron Deficiency. A one cup serving of navy beans provides over 4 mg of iron, which is substantial. If you are at risk of developing iron deficiency, eating navy beans on a regular basis can help to boost your stores of iron, preventing or reducing the risk of iron deficiency. Unlike red meat, another source of dietary iron, navy beans are low in calories and are virtually fat-free. So, consuming navy beans for the sake of dietary iron is a healthier choice than red meat. Pregnant and lactating women, growing children, and adolescents all have increased needs for iron. Including navy beans in meals on a regular basis can help to meet those needs.

Energy Production and Antioxidant Protection. Navy beans are a very good source of manganese and a good source of copper. Both minerals are essential cofactors on the oxidative enzyme superoxide dismutase. This enzyme is critical because it disarms free radical molecules produced in the mitochondria (the energy production organelles within our cells).

Copper is needed for the activity of the enzyme, lysyl oxidase, which is important in linking collagen and elastin. Both substances are critical in providing flexibility in blood vessels, bones, and joints.

The production of hemoglobin relies on copper. Without copper, iron cannot be utilized properly in red blood cells. Iron is critical in hemoglobin for carrying and releasing oxygen throughout the body. Navy beans provide manganese, copper, and iron, all critical for energy production and protection from free radicals in the body.

Memory Protection. Thiamin (Vitamin B1) plays a role in enzyme reactions critical to energy production and brain cell/cognitive function. Thiamin is used in the making of acetylcholine, an important neurotransmitter that is essential for memory. Lack of acetylcholine has been shown to be a significant contributing factor in age-related impairment of mental function (senility) and Alzheimer’s disease. It has been well established that those with Alzheimer’s disease have a decrease in acetylcholine levels. One cup of cooked navy beans provides almost 40% of the recommended daily needs of thiamin.

Protein. If you’re wondering where people get protein when following a plant-based diet, wonder no more! Navy beans are a good source of protein (as are other beans), with a one cup serving providing about 42 percent (15 grams) of the recommended daily intake of protein. Furthermore, navy beans provide the blood sugar stabilizing and heart health benefits of soluble fiber, which meat does not offer.

How to Select Navy Beans
Dried Navy Beans. Dried beans are very inexpensive and have a long shelf life. When buying dried navy beans, examine the color and texture of the beans. They should have a cream color and smooth skin, without holes, cracks, or wrinkles on the surface. Also check the “Best by” date. A date further into the future indicates they have recently been processed and packaged. Whereas the sooner “best by” date indicates somewhat older beans. Older beans are perfectly edible, but take longer to cook, so it is to your advantage to choose bags with the date farthest into the future as possible.

Canned or Jarred Navy Beans. Canned (or jarred) beans are more expensive than their dried counterparts. However, they are ready to eat without the need for soaking and cooking. It’s always wise to keep some canned or jarred beans in the pantry in case you need to prepare a meal in a hurry and don’t have time to soak and precook beans. In an emergency, when there is no electricity, you could simply open the can or jar and eat the beans, so they can be vital to have available when unexpected events occur. When buying canned beans, choose cans that are not dented, rusting, nor bulging, and that have a “Best by” date well into the future. Inspect jarred beans to be sure the jar is not cracked and that the safety seal is still intact.

How to Store Navy Beans
Dried Navy Beans. Store dried beans in a cool, dry place, out of direct sunlight. They may be stored in their original plastic bags if you intend to use them within a relatively short amount of time. But when storing them for an extended period of time, it’s best to transfer them to a food safe container with a tight-fitting lid, such as a glass mason jar. Placing an oxygen absorber inside the jar with the beans and removing as much air as possible will help to maintain the quality of your beans. Label your beans with the date packaged, and “Best by” date that was on the original bag, if possible. When stored this way, they will keep for years. It is helpful to know that the older the beans get, the longer they may take to cook. So allow for ample cooking time, if needed, depending upon the age of your beans.

Canned or Jarred Navy Beans. Store canned or jarred beans in a cool, dry, dark place such as your pantry. Arrange your beans according to the “Best by” date so that you will reach for the oldest can (with the nearest “Best by” date) first. Placing newest cans toward the back of a row of like-items will usually arrange them according to date. Then simply take the first can in line when you need them and your system should take care of itself.

Canned vs Cooked Dried Navy Beans
Canned navy beans can be found in most supermarkets. While canned vegetables have lost a lot of their nutritional value when compared with fresh vegetables, there is actually little difference in the nutritional value of canned navy beans and those that you cooked yourself from the dried version. Canning lowers vegetables’ nutritional value since the process involves long cooking time at a high temperature. Whereas, cooking fresh vegetables is often done quickly and often with little water and at a lower temperature. Contrarily, navy beans require a longer cooking time both in the canning process, and cooking (from dried) at home. If canned navy beans make life more convenient for you, there is nothing wrong with saving yourself some preparation time and opting for a can of beans rather than cooking them yourself. It is suggested that you read the ingredients label when shopping and choose those without added salt or other chemical additives. Also, check to be sure the can liner was made without BPA (Bisphenol A), a known health hazard that is gradually being removed from all canned goods.

How to Prepare and Freeze Dried Navy Beans
Cooking Dried Navy Beans. Rinse the dried beans well and inspect for any foreign debris, such as pebbles, then drain. Place the rinsed and drained beans in a large pot and cover with at least two inches of fresh, cool water. There should be two to three times the amount of water as beans. Cover the pot and soak the beans for 6 to 8 hours or overnight. Drain off the soaking water and rinse the beans well. Fill the pot with fresh water, covering the beans with at least two inches of water, with about three times the amount of water as beans. Bring to a boil, then lower heat and simmer the beans until tender, usually for 1 to 2 hours, depending upon how old the beans are (the older they are, the longer they will take to cook). When they are very tender, drain them and use as desired. One and three-fourth (1-3/4) cups of cooked beans is about equivalent to one 15.5 ounce can of beans. Refrigerate any beans that you will not be using immediately, and use them within five days. If you cannot use them within that time, it’s best to transfer them to a freezer container or bag, label them with the date, and freezer them for later use.

Freezing Cooked Navy Beans. Freezing cooked beans is an excellent way to prepare them in advance that makes meal preparation with them faster, easier, and convenient. Furthermore, frozen prepared beans taste far better than canned varieties since there are no additives in them. To freeze your cooked beans, prepare your dried beans as detailed above. As soon as they are finished cooking, drain them well, then chill them quickly. This is easily done by draining your cooked beans in a colander, then immediately fill the cooking pot with fresh cold water. Transfer the hot beans into the pot of cold water and stir them to remove some of the heat from the beans. When the water warms up, drain them again, refill the pot with fresh cold water, and add the beans again to further cool them off. By that time, the beans should be cool enough to store. Drain them well, then transfer them to freezer containers or bags. Label them with the date frozen and place them in the freezer. Lay bags flat in the freezer so they will be easier to break apart when you want to use them. They may also be frozen on a tray then transferred to freezer containers or bags. This will make them easier to remove from the container or bag later (they won’t be frozen in a big clump). For best quality, use your frozen beans within 6 months. They will be edible beyond that, but the quality may start to deteriorate over time.

Quick Ideas and Tips for Using Navy Beans
* Try making a sandwich spread or dip by blending cooked navy beans with your favorite herbs and spices. Add a little oil, water, or broth to make it creamy and spreadable.

* Mix cooked navy beans with a little olive oil, sage, and garlic to serve on bruschetta.

* Add some cooked navy beans to tomato soup. Stirring in blended beans will give the soup a creamy richness as well as a nutritional boost.

* Combine navy beans with cooked roasted buckwheat and sautéed onions and mushrooms for a hearty main dish.

* Use navy beans to make a nutritious white chili.

* To give a rich, umami flavor to navy beans, try using dried mushrooms (porcini, cremini, shiitake, or oyster mushrooms would give the most flavor). Steep the dried mushrooms in boiling water to make a broth. The broth can be used to cook the beans separately, or added to a recipe as part or all of the cooking liquid. Chop the soaked mushrooms and add them to the recipe with the beans. If you don’t care for the texture of rehydrated mushrooms, grind the dried mushrooms to a powder and dissolve the powder in the pot of beans or your recipe liquid.

* Add cooked and cooled navy beans to a vegetable salad. Top the salad with a rosemary vinaigrette dressing.

* Try adding navy beans to a casserole for added protein and other nutrients.

* Try adding navy beans to vegetable bowls.

* Try making a bean spread, dip, or hummus with navy beans as the foundation. Here’s a recipe for Roasted Garlic and White Bean Dip as an example: https://www.alphafoodie.com/roasted-garlic-white-bean-dip/#recipe

* Add navy beans to pasta.

* Make a bean soup with navy beans.

* Make a plant-based veggie burger that includes navy beans.

* Add navy beans to tacos or quesadillas.

* Make a batch of your own baked beans (which typically use navy beans as the main ingredient).

* Include navy beans in any beans and rice dish.

* Try a British favorite by serving baked beans over a thick slice of crusty toasted bread. Top with Parmesan cheese, if desired.

* Mix up some cooked mashed navy beans with mashed potatoes for added nutrition and richness in your side dish.

* Try adding cooked navy beans in place of pasta, potatoes, or a grain in casseroles and soups.

* Navy beans cooked from dried can be somewhat bland until they are seasoned. To help season them along the way, you can add some seasonings during the initial cooking process. Try adding your choice of onion, garlic, celery, black pepper, and herbs of choice (such as rosemary, thyme, sage, parsley, cilantro, and/or bay leaves). You can add some salt for flavor, but wait until they have cooked at least 30 minutes before adding any salt. When salt is added early in the cooking process, it may cause the outer skin of the beans to become tough, making them hard to cook to a soft texture.

* If a recipe calls for navy beans and you don’t have enough available, you could substitute cannellini beans or great northern beans for the navy beans.

Herbs and Spices That Go Well with Navy Beans
Bay leaf, basil, cloves, coriander seeds, cumin, fennel seeds, garlic, mustard (dry or seeds), oregano, paprika (sweet) and smoked paprika, parsley, pepper (black), red pepper flakes, rosemary, salt, sage, savory, tarragon, thyme

Foods That Go Well with Navy Beans
Proteins, Legumes, Nuts, Seeds: Bacon, beans (other types, in general), chicken, ham, lamb, pork, sausage, toasted sesame seeds, turkey

Vegetables: Arugula, asparagus, beets, broccoli, broccoli rabe, cabbage (red and green), carrots, cauliflower, celery, celery root, chiles, cucumbers, fennel, leeks, mushrooms, onions, potatoes, shallots, summer squash, sweet potatoes, tomatoes and tomato paste

Fruits: Lemons, oranges

Grains and Grain Products: Barley, bread, corn, pasta, quinoa, rice, wheat

Dairy and Non-Dairy Products: Cheese (i.e., ricotta, Parmesan)

Other Foods: Ketchup, maple syrup, molasses, mustard (prepared), soy sauce, sugar, vinegar (esp. apple cider vinegar), Worcestershire sauce

Navy beans have been used in the following cuisines and dishes…
Baked beans, Boston cuisine, casseroles, chili (vegetarian), dips, pastas (i.e. pasta e fagioli), pilafs, purees, salads (i.e., tomato, vegetable), soups, spreads, stews

Suggested Food and Flavor Combos Using Navy Beans
Add navy beans to any of the following combinations…

Black Pepper + Maple Syrup + Mustard + Brown Sugar
Brown Sugar + Molasses + Vinegar

Recipe Links
Mom’s Navy Bean Recipe (and Video) https://keviniscooking.com/moms-navy-white-beans/#recipe

Three Bean Quesadillas https://www.pinterest.com/pin/351421577184162218/

Creamy Vegan White Bean Pasta https://www.thissavoryvegan.com/creamy-vegan-white-bean-pasta/#recipe

Navy Bean Falafel https://savoryspin.com/navy-bean-falafel-9/

Lunch Lady Baked Beans https://www.plainchicken.com/lunch-lady-baked-beans/

Artichoke, White Bean, and Quinoa Burgers https://www.thefullhelping.com/artichoke-white-bean-quinoa-burgers/#recipe

Southwestern 3-Bean Salad https://www.allrecipes.com/recipe/228263/southwestern-3-bean-salad/

Lemony White Bean Dip [Note that this recipe uses cannellini beans, but navy beans could easily be used instead] https://rainbowplantlife.com/lemony-white-bean-dip/#wprm-recipe-container-20542

Pasta Bean Soup https://www.allrecipes.com/recipe/230587/pasta-bean-soup/

Boston Baked Beans https://www.allrecipes.com/recipe/18255/boston-baked-beans/

Capitol Hill Bean Soup https://www.myrecipes.com/recipe/capitol-hill-bean-soup

Vegetable Beef Soup https://www.myrecipes.com/ingredients/recipes-with-navy-beans?slide=a2b9dab1-a74f-44a5-96ea-97fdb54db8ef#a2b9dab1-a74f-44a5-96ea-97fdb54db8ef

White Beans with Sorrel Pesto https://www.myrecipes.com/recipe/white-beans-sorrel-pesto

Vegetarian Navy Bean Soup Recipe https://www.aspicyperspective.com/vegetarian-navy-bean-soup-recipe/

Vegetarian Tuscan Kale and Navy Bean Soup https://www.northcoast.coop/recipes/recipe/vegetarian-tuscan-kale-and-navy-bean-soup

Smoky Navy Bean Soup https://www.connoisseurusveg.com/navy-bean-soup/

Navy Bean Soup https://www.contentednesscooking.com/navy-bean-soup/

British Baked Beans and Toast Recipe https://tipbuzz.com/baked-beans-on-toast/#recipe

Navy Bean Falafel https://savoryspin.com/navy-bean-falafel-9/?utm_source=yummly&utm_medium=social&utm_campaign=social-pug&utm_campaign=yummly&utm_medium=yummly&utm_source=yummly

Navy Bean Salad https://www.camelliabrand.com/recipes/draft-corn-and-navy-bean-salad/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly

White Beans Recipe with Rosemary and Thyme https://thecozyapron.com/white-beans-recipe-with-rosemary-and-thyme/#recipe-bookmark

Herbed White Bean Soup Recipe https://www.thespruceeats.com/herbed-white-bean-soup-recipe-1375830

Resources
https://www.stilltasty.com/fooditems/index/17770

https://www.busycooks.net/beans-101/

https://www.instacart.com/company/ideas/navy-beans-all-you-need-to-know/

https://usdrybeans.com/wp-content/uploads/2016/11/suppliersguideUSDBC2015English1.pdf

https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916

https://pubmed.ncbi.nlm.nih.gov/26067245/

https://www.medicinenet.com/which_bean_is_the_healthiest/article.htm

https://www.cronometer.com

https://www.alchemyacademybali.com/food.php?f=79

https://www.lark.com/resources/low-glycemic-foods-list

https://www.loveandlemons.com/how-to-cook-beans/

https://www.healthline.com/nutrition/easy-ways-to-use-beans#1.-Upgrade-your-casserole

https://www.bushbeans.com/en_US/bean-hub/article/beans-create-complete-meal-food-pairings-popular-dishes

https://www.thekitchn.com/flavor-combinations-beans-herb-75364

https://americasrestaurant.com/navy-beans-sides/

https://www.camelliabrand.com/secret-ingredients-adding-big-flavor-to-vegetarian-beans/

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

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Spring Mix 101 – The Basics (REVISED)

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Spring Mix 101 – The Basics (REVISED)

About Spring Mix
Although there is no one specific formula for the types of greens that make up Spring Mix, it contains a variety of fresh greens with different tastes and textures. These include red romaine, baby spinach, radicchio, green romaine, red oak leaf, mizuna, red leaf, Lolo rosso, arugula, red mustard, green mustard, red chard, frisée, and tatsoi. It contains a mixture of sweet and mild, and also slightly bitter flavors. The variety of greens may vary among different brands. Spring Mix is available year-round in most grocery stores, with the peak season being the warmer months from spring through summer. Spring Mix may also be known as mesclun (derived from the Spanish word “mezclar” which means “to mix”). Traditional mesclun usually consists of a mixture of chervil, arugula, lettuce, and endive.

Nutrition and Health Benefits
Spring Mix greens contain good amounts of Vitamins A (carotenoids), C, and K, folate, calcium, potassium, iron, manganese, fiber, and even a little protein. It is a very low sodium food with only about 95 mg in a 2-cup serving. It is very low in calories, with 2 cups having about 20 calories. Like all leafy greens, Spring Mix is considered to be a nutrient dense food, meaning it has a lot of nutrients with few calories. Along with that comes a number of health benefits.

Bone Health. Calcium and Vitamin K both play important roles in maintaining healthy bones. Dark leafy greens contain both of those key nutrients and are one of the best dietary sources of Vitamin K. Numerous studies have shown that getting enough calcium, Vitamin D (which we can get from sunlight), and Vitamin K, along with regular weight-bearing exercise appears to offer the best protection against osteoporosis. Eating dark leafy greens, including Spring Mix, on a regular basis can help to meet those needs.

Supports a Healthy Pregnancy. Spring Mix provides some nutrients (especially folate, Vitamin K and calcium), that are needed for a healthy pregnancy. A study in Ethiopia, that involved 374 pregnant women found that women that had poor or inconsistent intakes of dark leafy greens, dairy products, and fruit had higher risks of adverse pregnancy outcomes, including preterm births, low birth weight infants, and stillborn infants. The results showed that dark leafy greens may play a role in healthy pregnancy outcomes.

Furthermore, folate (which is in a substantial amount in Spring Mix) has long been shown to play a role in preventing birth defects, such as neural tube defects, early in pregnancy. Other nutrients in Spring Mix also support fetal development along with healthy gestational weight gain.

Reduces Risk of Alzheimer’s Disease. Research has shown that diets that regularly include leafy greens (along with other healthy foods) is associated with a lower risk of Alzheimer’s disease. In a study reported in the June 2010 issue of JAMA Neurology, researchers followed the diets of 2,148 elderly people, age 65 and over for four years. Their neurological functions were tested every 18 months. During the course of the study, 253 individuals developed Alzheimer’s Disease. At the end of the study, dietary patterns were compared and adjustments were made for assorted variables. Researchers found that those who had higher intakes of salads and salad dressings, nuts, fish, tomatoes, poultry, cruciferous vegetables, fruits, and dark and green leafy vegetables along with a lower intake of high-fat dairy products, red meat, organ meat, and butter had a lower risk of developing Alzheimer’s Disease. This clearly shows that following such a dietary pattern can help ward off this disease. Including Spring Mix in the diet along with other leafy greens on a regular basis can help to protect you from developing this Alzheimer’s Disease in later years.

Helps Protect Vision. Age-related macular degeneration is a leading cause of vision loss in older people. Spring Mix contains a variety of carotenoids, including lutein, which are known to concentrate in the retina of the eye and protect against harmful oxidation. Consuming Spring Mix along with a source of healthy fat (such as olives or nuts), improves the bioavailability of such fat-soluble compounds and can help to protect our vision as we age.

Supports Heart Health. Consuming a lot of leafy greens, such as Spring Mix, along with other vegetables has been shown to prevent atherosclerosis, coronary heart disease, and stroke. Furthermore, potassium has been shown to help keep blood pressure under control. Spring Mix can help to provide a substantial amount of potassium when eaten on a regular basis. Also, Spring Mix provides assorted antioxidants (such as Vitamin C) that help to protect against cardiovascular damage over time. It is well established that routinely eating leafy greens, such as Spring Mix, along with a variety of colorful fruits and vegetables can help to keep the heart and cardiovascular system strong and healthy.

How to Select Spring Mix
When shopping for Spring Mix, it’s very important to choose greens that look fresh and dry. If there are beads of moisture in the package or box, choose a different package, if possible. Greens that have moisture in the packaging will not be the freshest available, and the added moisture will cause the greens to age quickly, get slimy, and spoil.

It’s also very important to look for the “Best By” date and choose the date furthest out, into the future. This will help to ensure that your greens will last the longest so you won’t have to discard them before finishing the package. Be sure to use them before the “Best By” date. It’s helpful to buy no more than what you would eat within a week.

Spring Mix greens purchased in plastic tubs tend to last longer than those sold in bags because the tubs help to protect them from getting damaged. So, choose the plastic tubs over the bags, if they are available. If you must buy Spring Mix in a plastic bag, it would be helpful to transfer the greens to a rigid refrigerator container when you get them home. (See more about this below.)

How to Store Spring Mix
Store your Spring Mix in the original plastic tub in the refrigerator in an area where it won’t accidentally freeze. To help prolong its life, open the container and place a fresh paper towel on top of the greens, then reclose the container and store it in the refrigerator. If desired, you could also empty the container, and line the bottom with a fresh paper towel, return the greens to the tub, then place a fresh paper towel on top of the greens before reclosing the container (this may be easier said than done). The added paper towel(s) to the tub help to soak up moisture that is released by the greens, which helps to keep them from resting against the liquid, which would cause them to age quickly. Keeping them chilled, in a humid, yet dry environment (without resting against moisture droplets) prolongs their shelf life as much as possible and prevents leaves from becoming soggy, wilted, and spoiled.

If you purchased Spring Mix in a plastic bag, it is helpful to transfer the mix to a rigid refrigerator container when you get them home. Line the bottom of the container with a fresh paper towel, add the greens, then top them with another fresh paper towel. That will help to keep them dry while protecting them from damage from being bumped or squashed while in the refrigerator.

How to Prepare Spring Mix
Spring Mix greens are usually washed commercially before being packaged, so you could simply remove what you need from the packaging and use it as desired. If you need to wash your Spring Mix greens, do so as needed when you are about to use them for a meal. They should not be washed in advance, because any moisture left on them will cause them to age, become soggy, wilt, and spoil.

Tips and Ideas for Using Spring Mix
* Spring Mix can be used alone or mixed with other greens for a delicious salad.

* When using only Spring Mix in a leafy salad, use lightweight dressings and ingredients, as the tender greens don’t hold up well with heavy ingredients.

* Add salad dressings to Spring Mix right before serving, not in advance. The tender leaves will wilt quickly when left to soak in a dressing, so it’s best to apply dressing at the last minute.

* Since Spring Mix greens are so lightweight and tender, it’s helpful to limit the amount of salad toppings in a Spring Mix salad, so the greens don’t get flattened down.

* Spring Mix can also be used as a bed of greens for fresh or grilled fruits and other vegetables.

* Toss greens, walnuts, and cranberries in a sweet balsamic dressing. Top with a cheese of choice.

* Add mixed greens, olives, feta, pepperoncini, and cucumber in a bowl. Add olive oil and lemon. Toss gently. Add salt and pepper to taste.

* Take your favorite homemade or premixed grain salad and toss in a handful of baby greens.

* Add candied or roasted pecans to your mixed greens and toss in a bowl with feta or goat cheese. Top with fresh raspberries.

* Use extra Spring Mix to make a green smoothie. Blend a couple handfuls with a banana and some other fruit or other favorite smoothie ingredients and enjoy!

* Spring Mix can also be lightly sautéed in a little fat of your choice along with garlic, sesame seeds, and other flavorings. Top it off with a little vinegar or lemon juice to brighten the flavor.

* Spring Mix can also be used as a substitute for spinach in any dish, cooked or raw.

* If a recipe calls for Spring Mix and you don’t have any or enough for the recipe, you could substitute any young, tender leafy salad greens such as spinach or baby kale leaves. If you don’t have those available, use any leaf lettuce that you have, such as green leaf, red leaf, oak leaf, or a butterhead lettuce such as Boston or Bibb. Even young arugula leaves and radicchio could be used. Use a mixture of what you have!

* Try quickly steaming Spring Mix with no special equipment. I show how to steam Spring Mix in this video, Easiest Steamed Spring Mix… https://youtu.be/4bZ1cI-2U9c I have also steamed spinach the same way in the following video, FAST and EASY Steamed Spinach … https://youtu.be/ZWuZHxdPGxg

Herbs and Spices That Go Well with Spring Mix
Anise seeds, basil, capers, chervil, cilantro, dill, garlic, marjoram, mint, mustard powder, parsley, pepper (black), salt, tarragon, thyme

Foods That Go Well with Spring Mix
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), beef, chicken, chickpeas, eggs, hazelnuts, lentils, nuts (in general, especially toasted), pine nuts, pistachios, pork, poultry, pumpkin seeds, seafood, sesame seeds, sugar snap peas, sunflower seeds, tahini, tofu, walnuts

Vegetables: Beets, bell peppers, broccoli, cabbage, carrots, celery, chiles, chives, cucumbers, fennel, jicama, leeks, mushrooms, onions, potatoes, radishes, scallions, shallots, sprouts, summer squash, tomatoes

Fruits: Apples, avocados, blackberries, cranberries (dried), lemons, limes, mangoes, oranges, pears, pomegranates, raisins

Grains and Grain Products: Corn and corn chips, croutons, quinoa, rice, wheat

Dairy and Non-Dairy Products: Cheese (i.e., blue, Brie, cheddar, goat, Gorgonzola, Parmesan)

Other Foods: Honey, mayonnaise, mustard (prepared), oil (i.e., flaxseed, grapeseed, olive), salad dressings, tamari, vinegar (i.e., balsamic, red wine, sherry, white wine)

Spring Mix has been used in the following cuisines and dishes…
Salads (i.e., grain, green, potato), sandwiches, veggie burgers, wraps

Suggested Food and Flavor Combos Using Spring Mix
Add Spring Mix to any of the following combinations…

Almonds + Avocado + Carrots + Smoked Tofu + Tomatoes
Apples + Celery + Hazelnuts
Apples + Celery + Lime + Raisins + Walnuts
Avocado + Cilantro
Avocado + Lime
Avocado + Pumpkin Seeds
Balsamic Vinegar + Garlic + Mustard + Olive Oil
Blue Cheese + Pears + Walnuts
Carrots + Cucumbers + Dill + Feta Cheese
Chickpeas + Cucumbers + Feta Cheese + Olives + Red Onions + Tomatoes
Dijon Mustard + Lemon + Olive Oil + Scallions
Dill (Weed) + Garlic + Lemon + Scallions
Fruit + Toasted Pecans + Dried Cherries + Croutons
Goat Cheese + Pecans
Goat Cheese + Strawberries
Green Olives + Toasted Almonds + Vinaigrette Dressing
Lentils + Rice
Pears + Walnuts + Sherry Vinegar