Zucchini? Italian Squash? Courgette?: It's all summer squash

I have blogged on zucchini and other summer squash enough times to what they are...right? Well, apparently not.  As I review a couple of my past blogs to create this one, I begin to research for anything additional information to add, remove, or correct.  In this case I am doing all three!

What is the difference between zucchini, Italian squash, and courgette? Well, I believe they are the same plant and are of course considered summer squash because of the time of year they are harvested and because of their thin skin. The standard?  We call the green ones zucchini and the yellow, yellow squash.  I would like you to consider, if you haven't already, or maybe you know and I don't, that the green and yellow colored squash are zucchini, even if they are yellow crookneck and straightneck.  And that this zucchini is called something else as well: Italian squash, courgette. And that there are more varieties of this such as golden zucchini, tatume, costata romanesco. For the purposes of this blog, I will refer to them as zucchini, because that is what I was raised knowing in an Italian family.

Nutrition

The small to medium size zucchini are more flavorful and have less seeds. Zucchini are very low calorie, contain no fat, and are loaded with flavonoid antioxidants which greatly reduce our risk of illness and slow down the aging process, and are contained mostly in the skin. Zucchini is rich in potassium, more than a banana, which will aid in many things including blood pressure. Zucchini also contains iron, zinc, magnesium and B complex vitamins.

Mangia!  

GMO

Best to purchase local-organic, local, or organic as most zucchini varieties are genetically modified.

Storage

 Zucchini is best stored in the refrigerator, unwashed, in a plastic bag that has had a few holes poked in it for airflow, and then placed in the vegetable crisper drawer. It should last approximately 1 week.  If you house is cool, you can usually store countertop for about the same time and in my experience maybe even longer.

Overflowing in zucchini? Wash, cut into the shape/pieces you prefer, freeze in a freezer bag. 

Preparation

Always wash your produce in a store bought veggie wash or in a white vinegar and water solution. A scrub brush should not be necessary with summer squash and will compromise the skin.

Zucchini varieties can be used interchangeably in recipes. Each can be eaten raw, steamed, roasted, grilled, sauteed, etc.  They can be cut in half, hollowed out and stuffed.  They can be sliced, you choose the thickness, into raw "crackers." So it is virtually impossible to tire of Summer Squash. 

Eaten raw, they can be added to smoothies, giving texture, fiber, vitamins and minerals, a nutritional boost for only about 46 calories/cup, and you won't even taste it!  Do you spriralize? You can make delicious, fun, "noodles" and serve raw or lightly sauteed. Serve as a "pasta" dish, add to salads, it can BE the salad, or as a raw side-dish.  Zucchini can be cut into chunks or julienne for a veggie platter or a snack.  You can add these squashes to just about anything, including dessert breads, savory breads, cakes, muffins, soups... 

Please click on the button below for recipes.

Thanks for reading my blog.

-Dawn CHHC

Cukes!!!

Photo Credit: Wikipedia

I am writing this blog post on what may be the hottest and most humid day of the summer that we have had thus far.  Aside from watermelon, I don't think there is any other food more thirst quenching and hydrating than a cucumber. It is 95% water and contains minerals that help balance the body's electrolytes. 

According to Dr. Axe, "Electrolytes are certain nutrients (or chemicals) present in your body that have many important functions — from regulating your heartbeat to allowing your muscles to contract so you can move. The major electrolytes found within the body include calcium, magnesium, potassium, sodium, phosphate and chloride."  In the heat of summer, cucumbers are not only delicious and nutritious, but critical to support heavy electrolyte loss when we are sweating. There are also many other reasons for electrolyte imbalance.  A major electrolyte disturbance can cause serious health risks and can be fatal.

Cucumbers are rich in elements needed for healthy digestion. They are low in calories, making it an awesome food to snack on and add to your meals. They contain B vitamins which help to manage stress, and other phytochemicals to reduce the risk of cancer.  

On the Dirty Dozen list cucumbers show up as #13...the list has grown the last number of years... What does this mean?  Your cucumber should be organic or local, preferably local and organic, to minimize your exposure to harmful toxins.  Today we are bombarded with toxins from so many sources: electronic emissions, wifi, air, water, food, furniture and textile emissions, anything that touches your skin...on and on... 

Storing

 There are different discussions on how to best store this vegetable.  Some say to store on the countertop, dry and away from foods like bananas, tomatoes, and melons, which release ethylene gas and cause the cucumbers to spoil. Another says to wrap individually in plastic and store in the front of the refrigerator, the warmest part of the fridge.  Cukes are prone to injuries from moisture and stored in temperatures below 50 degrees accelerates this. Lastly, individually wrapping them in a paper towel, then placing in a plastic bag, and refrigerating.  I guess the method or storage you use should depend upon how quickly you plan on eating your cukes... What works for you?

Prep

Always thoroughly wash your produce in white vinegar and water or a store bought veggie soap, even when you  purchase local and/or organic. I do not peel my cucumbers as most of the nutritional value is in the skin. If you must peel, save the peel and toss in a salad, smoothy, juice, sandwich, whatever.  Although many recipes call for the removal of the seeds, they are quite nutritious.

Cucumbers are most often served raw: shred, dice, slice, ribbon, spear, spriralize. Add to your mojito, your water with mint or blueberries, a green salad, a grain side dish, sandwiches, chilled soups.  Make a cucumber and mint sorbet, a fresh pressed juice, a raw "pasta." Use thick slices as "crackers."

PICKLES!!!!!! BETTER YET, LACTO-FERMENTED PICKLES!!!!!

Thanks for reading my blog.  Please click below for recipes.                                                              -Dawn

Tomatoes For Beauty and Health

Nothing compares to a fresh picked tomato, especially when it's organic and vine ripened.  Very seldom will I purchase tomatoes off season from the grocery store.  There is no comparison in flavor and most are picked green and artificially ripened.   I would like to mention that although green tomatoes are not as nutritious as naturally ripened red, yellow, etc., they are delicious as a side dish.  Fried green tomatoes are fabulous, healthier when fried in grapeseed oil, ghee, coconut oil.  

Tomatoes are well known for their lycopene, which is most present when they are vine ripened.  The best way to get lycopene, which is in the skin and gives red tomatoes their color, and is also present in yellow tomatoes, is by cooking or processing the tomato (sauce, juice, paste).  The antioxidant properties of lycopene may protect our immune cells from destructive free radicals, therefore reducing our risk of illness.   

Tomatoes offer much more than this;  "It is said that there is no other known pharmacy that can cure as many things as the tomato."  Not only are they therapeutic, but useful for health and beauty.  Tomatoes contain vitamin C, which is concentrated in the jelly-like substance that encases the seeds.   Many recipes advise removing the seeds, but to conserve nutrients keep the seeds.  Tomatoes contain vitamin K, which plays a key role in clotting blood and maintaining strong bones.  Vitamin A helps maintain healthy skin, hair, mucous membranes, bones and teeth.  They are extremely diuretic, cleanse the body, help reduce cholesterol levels, prevent infections, eliminate uric acid (gout).

Beauty?  It is believed that tomatoes protect the skin against ultraviolet lights.  Tomatoes and tomato products enable your skin to take in oxygen, delaying aging and wrinkling.  According to studies, lycopene contained in the tomatoes and tomato products is protective against the risk of skin cancer.

Storing

DO NOT REFRIGERATE unripened tomatoes.  Refrigerating unripened tomatoes ruins them.  For best results, store them at room temperature, stem-side down, ideally in a single layer, out of direct sunlight.  Flavor development and coloration will not take place in the refrigerator, not to mention, the texture will change.  They say that ripe tomatoes can keep in the refrigerator for around 4 days, and will need a day or two to sit at room temperature to restore flavor and texture, but I would not refrigerate them. If I have to consider "storing" my tomatoes, I wash, chop, and freeze in a freezer bag.

Preparation

The first step is always washing your produce in a store bought solution specifically formulated for produce, or use a mixture of water and white vinegar.  Tomatoes can be roasted, dehydrated, braised, sauteed, added to almost any cooked or raw dish.  They can be sliced, diced, quartered....there's so much.  Please click on the recipe button below for mouth watering recipes.  Thanks for reading my blog.

-Dawn Swope CHHC, AADP

refrigerator for around 4 days, but they will need a day or two to sit at room temperature to restore flavor and texture.

There are many ways to prepare tomatoes.  The firs step is always washing your produce in a store bought solution specifically formulated for produce, or use a mixture of water and white vinegar.  Tomatoes can be roasted, dehydrated, braised, sauteed, added to almost any cooked or raw dish.  They can be sliced, diced, quartered....there's so much.  Please click on the recipe button below for mouth watering recipes.  Thanks for reading my blog.

-Dawn Swope CHHC, AADP

Tomatoes are well known for their lycopene, which is most present when they are vine ripened.  The best way to get lycopene, which is in the skin and gives red tomatoes their color, and is also present in yellow tomatoes, is by cooking or processing the tomato (sauce, juice, paste).  The antioxidant properties of lycopene may protect our immune cells from destructive free radicals. 

Tomatoes offer much more than this;  "It is said that there is no other known pharmacy that can cure as many things as the tomato."  Not only are they therapeutic, but useful for health and beauty.  Tomatoes contain vitamin C, which is concentrated in the jelly-like substance that encases the seeds.   Many recipes advise removing the seeds, but to conserve nutrients keep the seeds.  Tomatoes contain vitamin K, which plays a key role in clotting blood and maintaining strong bones.  Vitamin A helps maintain healthy skin, hair, mucous membranes, bones and teeth.  They are extremely diuretic, cleanse the body, help reduce cholesterol levels, prevent infections, eliminate uric acid (gout).

Beauty?  It is believed that tomatoes protect the skin against ultraviolet lights.  Tomatoes and tomato products enable your skin to take in oxygen, delaying aging and wrinkling.  According to studies, lycopene contained in the tomatoes and tomato products is protective against the risk of skin cancer.

Bok Choy: Alternately known as Pac Choi, Pak Choi, Chinese Cabbage

Bok Choy is a versatile veggie and according to Dr. Axe, considered the nutrient-dense cancer fighter, third on the Aggregate Nutrient Density Index. It can be eaten raw-sliced in a salad or on your veggie platter, thrown in a soup, seared, wilted, roasted, sautéed.   It is a cruciferous vegetable, which also includes veggies such as kale, cabbage, broccoli, etc.  Bok choy is high in nutrients and absent or low in the "bad" stuff.  Here are the Top 10 Ways to Enjoy Bok Choy compliments of fruits & veggies more matters®:

1. A Layer of Flavor. Add cut bok choy or baby bok choy to your favorite salad for a new layer of flavor
2. Sick of Celery? Fill raw bok choy stalks with anything you would use to fill celery sticks. Try peanut butter, cream cheese or guacamole.
3. A Simply Stylish Side. Cut some baby bok choy in half and braise with a mixture of your favorite stock, ginger, garlic, sesame oil, soy sauce and red pepper flakes for an elegant side dish.
4. Salads & Sandwiches. Use raw bok choy leaves in salads or on sandwiches. It has a sweet flavor and is a tasty addition to spinach or mixed green salads.
5. Add to Your Apps! Add raw stalks of bok choy to your favorite vegetable tray!
6. A Leftover Makeover. Add chopped bok choy and onion to any leftover meat and pre-cooked veggie or rice mixture then toss in a skillet over medium-high heat. Scramble one egg for each person to be served, and toss over the veggie-meat mixture. Stir it all up and stir.
7. Grill It! Cut baby bok choy in half, drizzle with olive oil and toss it on the grill. Add just a sprinkle of salt, turn once and enjoy.
8. Great as Garnish. Use the tops of bok choy leaves as an attractive garnish when serving appetizers at your next party or get-together.
9. Turbo-Charge Your Soups. Besides its enticing flavor and vibrant color, bok choy is great for adding last-minute nutrition to homemade or canned soups.
10. Stir-Fry. Make an Asian-inspired stir-fry using chicken, snow peas, peppers, onion and bok choy. Clean the stalks, then give them a rough chop before adding to the wok.

Storing: For best results, use Bok Choy within a few days of purchasing.  Store in a glass jar with a dry tea towel or paper towel, or sealed in a plastic bag wrapped in a tea or paper towel.

Preparing : Remove each leaf by tearing away from the root.  Always thoroughly wash your produce in a store-bought product or with a solution of white vinegar and water.  Spin dry or pat dry. Do not overcook! Bok Choy should be crispy.  When overcooked, crispy turns to mush.

Garlic Scapes: Flower Buds

This time of year, if you have been visiting your farmers markets, you may have noticed these tangles of garlic scapes, the flower buds of garlic.  These scapes are what grow from the garlic bulb when the garlic is left unharvested.  Although they look really interesting displayed as a bouquet, you don't want to miss how delicious they are.

You can eat them raw or cooked.  More mild than the garlic bulb, add them to anything, whole, chopped into big or small pieces, or processed with or as pesto. 

Nutritional Value: Similar to the bulb, the scapes help reduce your risks of cancer and other major illness, helping to keep our organs and bones healthy.  They also help the body detox, which the body needs MUCH support with even though we are detoxing every second of every day.  Our bodies today are overburdened. 

Storage: They will keep for weeks in the fridge, unwashed, and in a plastic bag.

Prep: simply wash and discard the stingy tip and any part that isn't green. Scapes are versatile; add them to anything and everything, cook any which way.  For ideas, please click on the recipe button below.

Thanks so much for taking time to read my blog.

To Your Amazing Health,

Dawn

Kale...That Is All

Are you in the Kale Camp?

Are you tired of hearing about kale?  I am giggling as I write this.  I have been involved in many kale discussions/arguments.  People usually love it or hate it, and most have an opinion.  Why so much ado about kale?  Well, aside from ornamental kale decorating gardens, it is a member of, as Dr. Axe would say, "the illustrious group of cancer fighting cruciferous vegetables."  There are many types of kale, classified by leaf type.  All have the nutrition and health benefits of the brassica (Cruciferous) family and of course it's own phytonutrient that makes IT special.  It is a natural detoxifier, is a nutritional powerhouse, is anti-inflammatory.  Basically kale will help reduce MANY health risks and improve your health.  

Don't love kale?  Maybe or maybe you have not prepared it in a way that is palatable for you. Please have a look at my recipes and give kale another try.  Love kale?  Have you tried these recipes?

Storing: Store unwashed kale in the coldest part of the refrigerator. Kale tends to get more bitter the longer it is left at room temperature. Tightly wrap in a paper towel and then place it in an airtight bag.  If you will use it the same day, place it in a water, like a bouquet of flowers, on the counter.

Washing: Always wash your produce with a white vinegar/water solution or a store bought veggie liquid or spray.  I use a salad spinner and soak my leaves.

Preparing:  I do not do this, but it is recommended to tear the leaves from the middle vein.  It makes for a more tender dish.  Kale can be cooked any which way and added to anything, even cupcakes!  For salads and side dishes, it's nice to tenderize the kale by massaging it with your hands and letting the kale marinate if you are using it in a raw salad. So chop, rip, blend, juice, roll, or leave as is.

References: https://draxe.com/health-benefits-of-kale/

Strawberries!

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This is such a wonderful time of year.  The flowers are blooming, the grass is green, and strawberries are in season.  There is nothing like a local, organic strawberry picked fresh the same day.  The picture above is not from stock, but is a photo of the organic strawberries picked fresh from Upper Pond and New Mercies farms, here in the Lyme-Old Lyme area. Conventional (non-organic) strawberries have been #1 on the Dirty Dozen list since the list was created several years ago, containing some of the highest amounts of pesticide residue.  These pesticides and chemicals are also found systemically (can't be washed off).  Industrial farmed organic strawberries are not much better.  Buy your strawberries local, organic local when available.  I would like to stay focussed on yummy strawberries; for more information on the Dirty Dozen please click on the button below, and scroll down below the button to read more about the nutritional value of strawberries and how to store and prepare them. 

Strawberries are high in vitamin C.  They also contain large amounts of folate (B9), manganese, potassium, iodine, and fiber.  Strawberries have high amounts of antioxidants and phytonutrients and are considered one of the best foods to eat.  Antioxidants keep the free radicals in check.  Free radicals cause cell damage;  we NEED healthy cells.  Strawberries help lower blood pressure, stabilize blood sugar, and reduce your cancer risks.  This berry is considered a Superfood.

Strawberries are delicate and perishable.  They are best stored uncovered on your countertop and consumed within 24-hours, or stored in your refrigerator in a sealed container, preferably in the fruit drawer, for up to two days.  Store them unwashed with stem on and remove any moldy, wet, or damaged strawberries.  Longer than two days, strawberries begin to lose vitamin C and antioxidants quickly, the reason we are supposed to eat them!  Strawberries should be washed, dried as best you can, and frozen if not consumed within two days.

Preparing strawberries is very simple.  Hull your strawberries with a knife, straw, or strawberry huller.  As with all produce, wash thoroughly.  I soak my produce in a solution of white vinegar and water, or use a store-bought produce wash. Remember to rinse well.

Thank you for reading my blog.  

-Dawn

Cool Kohlrabi! Knol-Knol! German Turnip!

http://gardenandgun.com/article/whats-season-kohlrabi

Kohlrabi is a member of the turnip family, a brassica like cabbage and kale.  It comes in several colors, the purple being more spicy than the green varieties, and is a cool season vegetable.  The Kohlrabi bulb is what is usually sold, but the leaves are just as nutritious and delicious.  Kohlrabi are abundant in vitamin C.  Vitamin C is not just for colds;  it helps protect the body against illness and disease such as cancer.  Vitamin C also helps with gum and teeth health as well as healthy connective tissue.  Kohlrabi is also a  good source of the B-complex group of vitamins, so important for good health.  Kohlrabi contains Vitamin A and many minerals including calcium.  Kohlrabi may have similar nutritional value as other vegetables you may eat, however it is important to keep in mind that each plant has a phytochemical specific to it.  Eat a variety of fruits and vegetables for a happy and healthy body, mind, and spirit.  

Storing

Knol-knol can be stored at room temperature for 3-5 days.  Refrigerating them in a sealed bag will give you a few more days.  Be sure to separate the leaves from the bulb to preserve nutritional value.  

Preparation

Wash thoroughly.  I use a vegetable brush and veggie wash and soak the leaves in a salad spinner, rinse and spin.  The leaves can be eaten raw if young and tender, or sautéed or steamed like mustard greens.  Peel the tough, outer layer of the bulb with a paring knife or vegetable peeler.  It can be eaten raw, steamed, boiled, steamed, sautéed, roasted.  Raw, cube and toss with a salad, cut into sticks for a veggie platter, slice thin like a chip.

Thank you for reading my blog.  Please click on the button below for delicious recipes.

-Dawn Swope

Note: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.

THIS IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

References

http://www.nutrition-and-you.com/kohlrabi.html

http://www.thekitchn.com/top-five-ways-to-prepare-kohlr-60321

"Nose Twist" IN DECEMBER!!!!

There are many edible flowers, however this perennial is probably the most popular.  Nasturtium means "nose twist" in latin, probably for it's strong, peppery flavor.  It's flavor, beauty, nutritional pop, and ease of growing, make it very popular.  Although Nasturtium come in many colors (pastels, too), the yellow and orange varieties seem to be planted the most.  

Why am I talking about a perennial in December?  Well, I have the great fortune to be in a fall CSA (Community Supported Agriculture) where these delicious flowers are grown year round "to bring color and light to [the] farm during the shortest and darkest days," says Baylee Drown of Upper Pond Farm and New Mercies Farm in Lyme, CT.  If you are one of those people affected by the change of season and lose your energy  and crave lots of carbs this time of year, how and what you light your home and workspace with, how and what you place in those environments, and what you feed your body, really has an impact on energy and cravings.   If you read my blog each week, you've heard me mention Seasonal Affective Disorder in almost every blog since early October.  You don't have to have SAD to be affected by the change in light and temperature.  It is a natural change that occurs with plant, animal, and all of us.  Eating in season, preferably local and organic, will support your body, mind, and spirit.  Making your environment aesthetically pleasing will help year round to support your mind and spirit, but especially this time of year when many of us need it.  Food should be pretty.  Your eyes should see a beautiful presentation of food that registers a WOW with the brain.  This of course begins the digestive process as you salivate and the stomach acids begin to flow.  I could go on and on.  It's all connected!!!  Flowers make a yard, a home, an event, an old discarded porcelain sink turned flower pot, into a thing of beauty.  Decorating our pastas, platters, and other foods with Nasturtium will not only add that perfect aesthetic touch, but will boost the nutrition of that meal as well.

Nutritional Value

Both the Nasturtium flowers and leaves are nutritious. They flowers are high in vitamins A and C and iron.  They flowers also help neutralize the free radicals running around in our bodies trying to grow cancer, etc.   The leaves are high in vitamin C, and have an antibiotic property, best when picked prior to the plant flowering.

Storing

Store unwashed in a glass jar with a glass lid if possible.  Blossoms can last up to a week, but check daily and remove any wilting flowers.

Preparing

Gently hand wash flowers when ready to use;  a salad spinner is not a great idea unless you are washing the leaves.  You can use the flowers whole or pick the petals and discard the stem.  Add them to salads or any of your dishes, or use them as an edible garnish.  They should be the last thing you add to a dish unless the recipe says otherwise, i.e., if you are adding them to a salad, add the dressing, toss, then decorate with flowers.

Please click on the button below for delicious Nasturtium recipes.

Thank you for reading my blog!

-Dawn

NOTE: IT IS IMPORTANT TO CONSULT YOUR PHYSICIAN BEFORE BEGINNING ANY NEW EATING OR EXERCISE PROGRAM. THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.

THIS IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

References

http://garden.org/ediblelandscaping/?page=august_edible

http://www.kansascity.com/living/liv-columns-blogs/chow-town/article326554/Not-just-pretty-edible-flowers-pack-nutritional-punch.html

http://yougrowgirl.com/my-best-tip-for-storing-fresh-flowers/

Brussel Sprouts

Brussel Sprouts may or may not be from Brussels.  A member of the brassica family, they are a nutritional powerhouse and reduce systemic inflammation, the root cause of many diseases. They are also low in calories.  When you eat Brussel sprouts you may be lowering your cancer risk. Brussel sprouts also help the body with detoxification, which the body performs on a daily basis and needs more support with now more than ever.  Brussel sprouts also support heart health.  The brassica family, i.e. broccoli, cabbage, cauliflower, is known for reducing major health risks such as cancer and heart disease as well as other illnesses and diseases. Eat Brussel sprouts for Cardiovascular health, healthy vision, and bone health.  Also eat them to reduce your cancer risks..

Storing

Hmmm.  Some advise to store unwashed in a sealed plastic bag, others say in a bowl, uncovered, peeling off the shriveled outer layer when ready to prepare.  I personally have stored both ways and have not noticed one way more successful than another.   Purchasing them and storing on the stalk seems to last longer for me.   Refrigerate either way and they should store for a few months from what I have read, but why would you store them that long!!!  

Preparation

If your sprouts are on the stalk you must first decide if you are going to roast the sprouts on the stalk.  

Off Stalk

Remove the sprouts by snapping off the stalk.  Trim the sprouts by peeling the yellowed or wilted outer leaves. Wash with a veggie wash solution and rinse.  Spin or pat dry if not steaming.  They say for best results if you are cooking them to cut an X at the bottom for the heat to penetrate.  I have never done this and my sprouts are PERFECT!

You can shave the sprouts and eat them raw in a salad, steam them for 5-7 minutes depending on their size and how many, roast, sauté, blanch,  chop and add to a stir-fry, add to kabobs, toss them in a soup.

The Stalk

The stalk is edible and tastes very much like the sprout, but takes longer to cook.  Wash stalk thoroughly and prepare as you would the sprout.

On Stalk

Wash stalk and sprouts with veggie wash and vegetable brush.  Brush with Grapeseed or olive oil and roast or barbecue on medium heat, turning often, until caramel colored.

Whatever you do, don't overcook them.  

If your thinking "stinky" when you think of Brussel sprouts, you have eaten them/smelled them overcooked.  Brussels emit that sulfur odor when they are overcooked.  Overcooking most fruits and vegetables will of course reduce the nutritional value

Thank you for reading my blog and please click on the button below for recipes.

-Dawn

The reader understands that the role of the Health Coach is not to prescribe or assess micro- and macronutrient levels; provide health care, medical or nutrition therapy services; or to diagnose, treat or cure any disease, condition or other physical or mental ailment of the human body.  Rather, the Coach is a mentor and guide who has been trained in holistic health coaching to help clients reach their own health goals by helping clients devise and implement positive, sustainable lifestyle changes. The reader understands that the Coach is not acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional, and that any advice given by the Coach is not meant to take the place of advice by these professionals.  If the reader is under the care of a health care professional or currently uses prescription medications, the reader should discuss any dietary changes or potential dietary supplements use with his or her doctor, and should not discontinue any prescription medications without first consulting his or her doctor.  

The reader understands that the information received should not be seen as medical or nursing advice and is not meant to take the place of seeing licensed health professionals. 

The Jerusalem Artichoke

The Jerusalem artichoke, also known as a Sunchoke,  is not an artichoke.  It is the tuber of a species of sunflower native to the United States.  Etymologically speaking, the name really has nothing to do with the tuber itself, but a creation of a corruption of names, leading to the name Jerusalem artichoke. 

Jerusalem Artichokes are in season and this is why you should eat them:

• They are delicious!
• They have multiple digestive health benefits
• High in Potassium, Thiamine, and Iron
• Good source of Vitamin C and Niacin
• Is diabetic-friendly and can be used in place of white potatoes 

The Jerusalem artichoke has a reputation of causing intestinal upset and flatulence, caused by inuline, the carbohydrate found in this tuber, which varies depending on the size and number of shoots growing off of it.  Not only is inuline a prebiotic, promoting the growth and proliferation of probiotics in your colon, Inuline is a diabetic-friendly carbohydrate.  Each of us have a different sensitivity to inuline;  if you have never eaten them before, try them in a small portion.  One way to reduce your risk of "major gas" is to not eat them raw or to boil them.

How to eat them?

No need to peel, but wash and scrub skin prior to eating/cooking.

Raw or cooked, but less flatulence cooked                                                                          

Pickled
Raw, shaved thin in a salad
Roasted, chopped like you would potatoes
Boiled for a mash

They are delicious and creamy when cooked, and like a water chestnut when raw.  Try these recipes:

Thank you for reading my blog!

xo, Dawn

Mahvelous Mustard Greens

Through each change of season our bodies go through changes as well.  Eating in season supports our health and helps us transition.  This time of year with less light and cooler temperatures we begin to naturally crave higher carbohydrate foods for comfort and physical and mental energy.  Our bodies naturally want to prepare for the long, cold, dark winter months.  Many turn to breads, pastas, sweets, and other foods with little nutritional value.  This can result in weight gain as well worsen the "winter blues."  Food is mood.  Support your body and mind by incorporating seasonal foods into your diet every day.

Mustard greens are abundant this time of year.  Not only will eating them help us maintain or even lost weight, but will reduce our cancer risk, help lower cholesterol, is low in calories and abundant in Vitamins A,K,C, and many more.  They help the body detox and are anti-inflammatory. They are cruciferous and a nutritional powerhouse.    If you don't like them, try a different preparation.  If you have never tried them, you should!

Preparation and Storing

Store unwashed leaves wrapped in a damp paper towel, sealed in a plastic bag in the refrigerator for up to five days.  

Prepare your greens by soaking in a vegetable wash for a few minutes.  Rub the leaves by hand, rinse thoroughly.  If you don't prefer the tough stem, fold the leaves in half lengthwise and use a knife to cut the stem out.  Roll the leaves and cut into pieces.  The healthiest technique for preparing the greens are to eat them raw or steam them, however they can be blanched, sautéed, boiled.  To eat raw, as in a salad, tear the leaves into desired pieces, and massage the leaves, as you would kale.  

Please click on the button below for yummy recipes.

What's Up Doc?

Where do carrots fall on your list of healthy foods to eat?  I for one, was ready to un-include them from my veggie platter long before I became a Health Coach....

I am the designated Veggie Platter Master in my family.  I can't recall the first time I was actually assigned this dish.  I come from an Italian background, following the typical Italian Holiday traditions.  In addition to the calendar Holidays in which I am required to create a platter, we find any excuse to gather together and celebrate: birthdays, change of season, life. There was a time when I was insulted that ALL I was assigned was this "boring" platter.  Did the family elders think I did not know how to cook?  Did they not like my cooking?  Did nobody else want the tedious tasks of washing/scrubbing, peeling/blanching, creating/arranging?  And the dip, creating a dip that would appeal to most and of course did not contain any artificial anything including dyes, emulsifiers, flavor enhancers, etc.?  OK, so I am getting to the discussion of carrots, but let me just answer....No....they did not want the tedious tasks, nor did anybody approach their veggie platter quite as thoroughly as I did/do.  My family has given me the VPM title because my vegetables are extra clean, either fresh from my organic CSA (Community Supported Agriculture) when available, or from the store, organic when we are referring to the Dirty Dozen (which is more like the dirty 14 or so).  I include a variety, often adding blanched asparagus and green beans, two of my favorites.  At some point I became bored with carrots, but their beautiful orange color redeemed them.  Can you list 5 orange vegetables?  

There are a whole bunch or reasons why you should be eating carrots and why you should NOT give them up because a "diet"  tells you they are too sweet;  give up the diet if that's the case!  Quite simply, carrots  are amazing.  They are delicious additions and you can add them to practically anything such as smoothies, soups, salads, juices, or simply on their own: raw or cooked, whole, sticks, shredded, spiraled, ribboned, chopped, rounds.  Carrots come in a variety of colors such as purple, red, white, and yellow, and most often orange, They are quite nutritious.  Do you eat the rainbow?  The colors of a fruits or vegetables is indicative of their phytochemicals-  the substances occurring naturally and only in plants, providing health benefits beyond essential nutrients- different ones for different colors.  These phytochemicals are what fight disease.  Each color represents different phytochemicals.  What gives a carrot it's orange color?  Beta-cryptoxanthin, beta-carotene, and alpha-carotene.  These are called carotenoids and can be converted in the body to vitamin A, a nutrient that is integral for vision and immune function, as well as skin and bone health.  As if this is not a good enough explanation as to the goodness of the carrot, how about these:

• Digestion:  Eating carrots regularly may prevent  gastric ulcers and other digestive disorders.
• Potassium:  Helps reduce blood pressure and lower your risks for heart disease.  It is one of the bodies most important electrolytes.  Potassium deficiency can cause muscle cramps.
• Dental Health:  Help prevent tooth decay and kill germs.
• Phytonutrient:  Contains falcarinol, which may reduce the risk of colon cancer.
• Fiber:  High in soluble fiber which may reduce cholesterol.
  
  If you are tired of carrot sticks and hummus, here are some ideas....

Interested in a health chat?  Fall is the time to reset and prepare our body, mind, and spirit for the cooler nights and shorter days.  Contact me for an Upper Pond complimentary session.

Thank you for reading my blog,

-Dawn Swope CHHC, AADP

Acorn Squash

Acorn squash, although seasonally is harvested with the winter squash, actually belongs to the same species as summer squash.  Acorn squash is native to North America. If you recall from last week's blog, squash is technically a fruit and has amazing health benefits.  Acorn squash is high in fiber, manganese, vitamin C, and is a vitamin A powerhouse.   The seeds are also nutritious, high in protein, healthy fats, and zinc.  

Acorn squash if stored in a cool, dry spot will keep for around 4 weeks.  It is a bit more perishable than Butternut squash and other winter squash.

Ready to use your squash?  Always use a veggie wash, homemade or store bought, and thoroughly wash the outside of your squash.  The easiest way to prepare acorn squash and most squash is to cut in half length-wise, scoop out seeds using a metal spoon (save for roasting)  and roast facedown on an un-greased cookie sheet in a preheated 400 degree oven until tender when poked with a fork.  Cool and scoop out meat using a spoon.  What to do with the meat?  Add brown sugar and cinnamon and/or turmeric, or serve drizzled with a teaspoon of olive oil and dust with salt and pepper.  The most delicious way to serve acorn is to cut in half lengthwise, stuff, and bake.  Please click on the button below for recipes

References

https://www.organicfacts.net/health-benefits/fruit/acorn-squash.html

"Smooth As Butter And Sweet As A Nut"

Charles Leggett developed the squash known as Butternut.  It is a cross between gooseneck squash and other varieties.  Leggett wanted something smaller than a Hubbard squash and flesh that was easier to prepare. Those who tasted this new squash described it as, "smooth as butter and sweet as a nut," thus the name butternut.  Winter and summer squash are very different.  Winter squash is allowed to mature on the vine and stored for winter use.  The skin is tough and inedible.  Winter squashes are gourds and are one of the oldest known crops, originally used as containers or utensils because of their hard shell.  "Squash" comes from the Narragansett Native American word askutashquash, which means eaten raw or uncooked."

Squash is technically a fruit and has amazing health benefits.  By now, if you have been reading my seasonal blog, you know that 1.  The foods I blog about have amazing health benefits; 2. Eating the rainbow is required in order for one to be healthy;  3.  Eating seasonally (and locally) will prepare our bodies for seasonal change.  Butternut squash is high in fiber, manganese, vitamin C, and is a vitamin A powerhouse.   The seeds are also nutritious, high in protein, healthy fats, and zinc.  

Butternut squash if stored in a cool, dry spot will keep for up to six months.

Ready to use your squash?  Always use a veggie wash, homemade or store bought, and thoroughly wash the outside of your squash.  Slice the stem and bottom end off so that both ends are flat and discard.  The easiest way to prepare butternut squash and most squash is to cut in half length-wise, scoop out seeds using a metal spoon (save for roasting)  and roast facedown on an un-greased cookie sheet in a preheated 400 degree oven until tender when poked with a fork.  Cool and scoop out meat using a spoon.  What to do with the meat?  Add brown sugar and cinnamon and/or turmeric, or serve drizzled with a teaspoon of olive oil and dust with salt and pepper.  I like to add butternut to smoothies.  

Butternut can also be peeled.  Slice the stem and bottom end off.  Cut in half widthwise, stand on flat end and peel until the peel no longer has green lines running through it.  Simply cut the squash into the size chunks required.  Add to soups, sauté, steam, boil, roast, bake.  Please click on the button below for recipes.

Thank you for reading my blog.

-Dawn Swope BA, CHHC, AADP

References

http://www.livestrong.com/article/433699-is-butternut-squash-good-for-you/

http://www.applecountryliving.com/blog/2009/01/squash.html

https://www.loc.gov/rr/scitech/mysteries/squash.html

http://www.organicauthority.com/8-incredible-nutrition-and-health-benefits-of-butternut-squash/

http://toriavey.com/how-to/2012/10/all-about-butternut-squash-how-to-peel-seed-slice-and-prepare/

And The Beet Goes On....

Beets are an ancient food and this vegetable comes in a variety of hues.  They were originally cultivated for their greens.  It wasn't until much later that the root became as popular as their greens.  I have heard many say that they do not like beets.  If you have never had a fresh beet I challenge you to try eating a fresh beet.  Their is no comparison.  You may even prefer them raw.

If you follow my seasonal blog you may have noticed a trend.  When I blog about CSA food, I usually define the nutritional benefits as, "...one of the healthiest foods to eat."  Well, beets are no different.  They are a nutritional powerhouse and you should find a way to eat them!!  Like other vegetables,  beets have some pretty amazing health benefits specific only to it (phytonutrients).  So as to keep my blog manageable for you, I will be brief by listing the reasons you should eat beets directly quoting Dr. Mercola:

1.  Lower Your Blood Pressure- Drinking beet juice may help to lower blood pressure in a matter of hours.

2.  Boost Your Stamina- If you need a boost to make it through your next workout, beet juice may again prove valuable.

3.Fight Inflammation- may protect our bodies from environmental stress.

4.Anti-Cancer Properties- they contain phytonutrients that may help protect against cancer.

5.Rich in Valuable Nutrients and Fiber- Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium, manganese, and folate.

6.Detoxification Support- beets are valued for their support in detoxification and helping to purify your blood and your liver.

To store beets, leave the tap root in tact but trim the greens about two inches from the top of the beet.  Store the greens and the root unwashed, separately, in a sealed plastic bag in the refrigerator.  The greens will keep for a few days and the beets for about a week.  It is important to separate the greens from the root or the greens will cause the root to dry out and shrivel up much quicker.

Beets can be eaten raw, steamed, boiled, baked, fried, grilled.  Add them to soups, salads, or eat them on their own.  Don't forget about the beet greens!!  It is recommended that the skin be left on if you are cooking beets.  Gently wash prior to cooking and once cooked the skin will rub right off.  This technique prevents the nutritious juices from cooking out of the beet.  If you are preparing raw beets, they will need to be peeled of course.  Please click on the recipes button below.

Thank you for reading my blog.

-Dawn Swope CHHC, AADP, BA

References

http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx

http://iadorefood.com/articles/beets-how-to-pick-and-store-them/

http://www.huffingtonpost.com/2012/07/16/raw-beet-recipes_n_1676238.html

Squaghetti

I am Italian American.  Although I am only 50% Italian, it is the diet and lifestyle I grew up with.  Pasta was served at every meal as a side dish or the main dish.  A cold, stuffed shell for breakfast was quite filling.  I had never heard of the spaghetti squash until a decade or so ago.  Prior to my nutrition education, I jumped on the low carb/no pasta craze and purchased this squash to replace my semolina.  Spaghetti squash with marinara was so delicious; it's still amazing!!!  But spaghetti squash is better than a replacement;  it's versatile, yummy, and a nutrition superstar. 

Spaghetti squash, also known as squaghetti or vegetable noodle, is originally from China.  It was introduced into the U.S. in the 1920's and gained popularity in the late 20th century.  This squash boasts 400% of the daily value for Vitamin A, 50% daily value for Vitamin C, contains B Vitamins, Riboflavin, Niacin, Thiamin, Folate, Omegas 3 & 6, and Potassium.  Spaghetti squash is a healthy part of your diet.  Eat the rainbow!

Store at room temperature for several weeks.  

There are several ways to prepare this squash and I have personally tried them all.  Wash the outside of the squash.  Cut the squash length-wise.  Cutting through it can be tricky if you do not have a big, sharp knife.  How's that for technical!!  Scrape out the seeds using a spoon.  Bake cut-side down on an un-greased cookie sheet in a preheated 375 degree oven until fork-tender.  Bake time varies depending on the size of the squash of course.  Scrape out the squash and serve.  Add to salads, soups, wraps, or feature it as the main meal.  For serving suggestions, please click on the recipe button below.

Thanks for reading my blog!

-Dawn Swope BA, AADP, CCHC

References

http://foodfacts.mercola.com/spaghetti-squash.html

http://www.epicurious.com/ingredients/the-easiest-best-way-to-cook-spaghetti-squash-article

The Super Sweet Potato

There are hundreds of types of sweet potatoes and a yam is not one of them.  A yam is actually a different tuber all together.   Many of us may not be able to tell the difference between a yam and a sweet potato since our grocery stores  usually label the orange variety of sweet potato a yam.  Sweet potatoes range in color from white, to yellow, to deep orange, to purple.  Afraid to eat them 'cause of their sweetness?  Don't be!!!  The sweet potato is one of those nutritionally dense foods that should be eaten despite their sweetness.   Generally sweet potatoes have Manganese, Folate, Copper and Iron.  The darker varieties tend to have more mineral content like beta-carotene, which is best absorbed when eaten with a healthy fat.  They also have Vitamins C, B2, B6, E, and biotin.   Here are the top 5 reasons to eat more sweet potatoes, whatever their color:

1. Reduce Inflammation- they contain antioxidants which lower inflammation in our body.  Inflammation is the root cause for most illnesses like Asthma, Heart Disease, Gout, etc.
2. Fiber-healthy for the digestive tract and lowering risk of certain cancers.
3. Potassium- maintain fluid and electrolyte balance in the body which is crucial for  stabilizing blood pressure and regulating heart function Also reduces  muscle cramps.
4. Nutritious- a rich source of dietary fiber, natural sugars, complex carbohydrates, protein, carotenoids, Vitamin C, Folate, Iron, and Calcium. They have a low glycemic index.
5. Delicious!-they taste so good!   Add them cooked to smoothies, salads, soups, etc.  Although they CAN be eaten raw it is  NOT a best practice.  They contain a chemical, which is cooked out,  that prevents the proper digestion of protein which can cause GI issues.

Try these recipes: 

Watermelon Radish To The Rescue!!

Each week during the CSA season, I blog about a featured fruit or vegetable.  In my seasonal blog I celebrate each food, sharing my research and opinion on why you should be eating it and how to store, prepare, and cook with it.  In the past, prior to becoming a Certified Health Coach, I read articles and advertisements that steered me towards certain fruits and vegetables in order to be "healthy."  Each fruit and vegetable has it's own unique reason for eating it; when you hear the phrase, "eat the rainbow," this is what they are referring to.  The body needs each phytonutrient that each and every plant has to offer.  There is a caveat to this, of course;  all fruits and vegetables are not good for everyone, for instance if you have diverticulitis, blueberries would not be a healthy option.  To make my point, eat a variety of fruits and vegetables and oh man, watermelon radishes are the bomb!  Watermelon Radish has a high phytochemical profile. 

Radishes are a nutritious root vegetable, a member of the brassica (cruciferous) family, like broccoli and cabbage.  The watermelon radish  greens are also quite nutritious and tasty. Originally cultivated in China, they are also referred to as Beauty Heart, Rose Heart, Shinrimea, Misota, Asian Red Meat, Xin Le Mei, Red Daikon, and is an heirloom of the Chinese Daikon Radish.  The Watermelon Radish is much sweeter than the smaller red radish.  It is gorgeous to look at and will dress up any dish, cooked or raw.  It also stands well on its own as a side dish.

5 Reasons to eat your radishes:

1.     Detoxifying-helps to break down and eliminate toxins,

2.     Digestive Aid- helps to relieve bloating and indigestion and aids in the digestive process,

3.     Low in calories and high in nutrients,

4.     Nourishing and hydrating- high vitamin C, Folate, fiber, riboflavin, and potassium,

5.     Cruciferous- helps to eliminate the cancer-causing free radicals.  Radishes contain many phytonutrients that aid in cancer prevention.

Storing the greens and the root separately will prolong the life of each, the bulb wrapped in a damp paper towel and sealed in a plastic bag for around two weeks in the fridge and the greens, wrapped in a paper towel and sealed in a plastic bag for around two days.   

Prepare the bulb of the radish;  Scrub the outside with a veggie wash and scrub with a vegetable brush.  Watermelon Radish can be eaten skin to core, no need to peel.  Add to salads, serve as an appetizer, or roast.  The greens can be washed in a salad spinner with veggie wash and spun.  Add greens to soups, stir-fries, eggs, or mixed with your green salad.  Please click on the recipe button below.  

Thank your for reading my blog.

-Dawn Swope, CHHC, AADP, BA

References

http://www.livestrong.com/article/540838-the-nutrition-in-a-watermelon-radish/

http://www.organicauthority.com/vegetables/watermelon-radish.html

Beautifully Basil

Do you cook with herbs?  If you answered "no," what prevents you from adding dried or fresh herbs to your meals? Our standard American diet consists of mostly processed foods.  These foods are not nutritious and are mostly causing our epidemic of poor health, which is subsequently increasing our major and minor health risks.  In the evolution of this diet, balancing meals has become confusing and making nutritionally dense meals has become more challenging.  As a Health Coach I find that most are not eating nutritionally dense meals.  Nutritional density provides energy,  a variety of vitamins, minerals, antioxidants, and more that not only arm our immune system, but are essential components of the body's biological processes.  These processes are crucial or health declines.  Adding herbs, and any green, to a meal is an easy way to give a meal a healthy boost. Plants have been used for medicinal purposes long before recorded history.  Herbal medicine is becoming more mainstream.  Slowing Americans are returning to eating real food, balancing meals, and combining foods for nutritional density.  

Basil is so fragrant and versatile.  Add raw basil to everything: water, salads, sandwiches, soups (end of cooking), cocktails, desserts, smoothies, fresh pressed juices.  Sprinkle basil on any meal. Basil is considered one of the healthiest herbs, boasting an impressive list of nutrients such as vitamins K, A, C, iron, calcium, magnesium, manganese, and potassium.  Basil also contains antibacterial properties.  Basil will help reduce your health risks.  

Basil is stored best at room temperature for 2-4 days.  Trim the stems and place in a glass of water, careful to not submerge the leaves.  Cover loosely with a plastic bag and place out of sunlight.  Basil can also be dried and stored with your spices.

Preparing basil is easy.  Remove the leaves from the stem, spray with a vegetable wash, gently rub the leaves, rinse in cool water and pat gently dry.  Enjoy!  Please click on the button below for recipes.

Thank you for ready my blog,

-Dawn Swope, CHHC, AADP