October 28, 2021
Eating a variety of foods is easy in the fall with a rich bounty of choices chock full of the things your body needs to fight flu and other ‘gifts’ of the season. Eat yourself healthy and impact your immunity with our warm fennel and grapefruit salad.
We are fans of Fennel! Rich in antioxidants such as vitamin C and plant flavonoids such as quercetin, fennel can help reduce inflammation in the body. Flush with folate, a type of B vitamin that helps with muscle and nerve function, this Fall superstar helps you to reap the energizing benefits from all the foods you eat.
Yum – this cruciferous veggie supports digestion and detoxification with glucosinolates, which break down in digestion into components that support nutrient absorption and toxin waste removal. Cauliflower is packed with roughly half your recommended daily allowance of two blood-pressure-lowering nutrients, fiber and potassium, and boasts Vitamin C, and plant-based Omega-3’s!
Most citrus fruits come into season in late fall. This one is packed full of nutrients and anti-cancer potential! A 2016 Egyptian study stated that grapefruit has a high polyphenol content: an active anti-cancer, antioxidant phytochemical. These researchers also found that grapefruit has immune stimulating properties.
Cranberries to the rescue! Did you know that these tart red berries can improve blood pressure and cholesterol? Anthocyanins which give cranberries their signature color, can help reduce oxidative stress – which has been linked to diseases like Alzheimer’s and diabetes. Cranberries are also heavy in vitamin C and other antioxidants which reduce the risk of chronic disease and help to improve circulation. When purchasing dried cranberries look for unsweetened to reduce sugar intake.
Warm Fennel Salad with Grapefruit and Green Olives
Thinly sliced fennel and citrus make a famous combination. A mandolin makes quick work of thinly shaving the fennel. You can still make this recipe if you don’t have a mandolin. Use a food processor or a sharp knife and a steady hand to slice the fennel.
1 bulb fennel
1 pink grapefruit
1 Tablespoon Extra-virgin olive oil
4 Tablespoons freshly squeezed pink grapefruit juice
2 Tablespoons slivered large mild green table olives (optional)
1 Tablespoon fennel fronds chopped
Slice the fennel into thin shavings using a mandolin. Set aside.
Peel the grapefruit. Start by cutting the bottom and top off the grapefruit. With a knife remove the peel from the sides, following the curve of the grapefruit and being careful to cut away only the peel and bitter pith. Hold the fruit in one hand over a bowl and cut the flesh of the grapefruit away from the membrane to release a wedge and save the juice. Repeat until all segments are released.
Heat a large frying pan over a medium heat and coat it with extra-virgin olive oil. Add the shaved fennel. Season with salt and sauté until the fennel is warm and coated with the oil, 1 to 2 minutes. Remove from the heat.
Toss in the grapefruit segments, grapefruit juice and olive slivers, sprinkle with the fennel fronds. Serve immediately.
The olives provide texture and contrast and can easily be substituted. Try walnuts or slivered almonds.
October 25, 2021
Meet the next three on our list of 10 Superfoods for Fall. Find out why Beets, Brussel Sprouts and Celery Root are champions to have fighting for your health this season. Scroll down to view the entire list.
Eat your beets and you reduce your risk of cognitive decline, improve your immune function, and protect your cells from damage that could lead to chronic conditions in the future. Beetroot extract, high in belatain pigments has shown promise in reducing the division and growth of tumor cells in animals and has shown promise in preliminary prostate and breast cancer research.
Cruciferous vegetables like brussels sprouts have components like sulforaphane protecting us against cancer – even keeping cancer from getting started! These nutritional powerhouses are linked to reducing cancer risk by shielding your cells from harmful DNA damage, thanks to the powerful glucosinolates they deliver with every bite.
Celery root or ‘celeriac’ is relatively low in carbs, compared to other root vegetables. While it isn’t the root of celery, it is in the same family. It is an odd-looking veggie with a nutty, lemony flavor. You can use celery root chopped up for a crunchy salad or blended up to add to a hot soup, and bonus! just a cup provides 20% of your daily dose of vitamin C, plus cognition-boosting vitamin B-6 for only 60 calories!
Easy Roasted Brussels Sprouts
· 1.5lbs Brussels sprouts rinsed, trimmed, and halved.
· 3 Tablespoons olive oil
· 3/4 teaspoon sea salt
· 1/2 teaspoon freshly ground black pepper
· Preheat oven to 400 degrees F.
· In a bowl, toss trimmed brussels Sprouts a bowl with the olive oil, sea salt and pepper.
· Spread them evenly on a prepared sheet pan and roast for 35 to 40 minutes. Halfway through baking time toss the sprouts so they brown evenly. Sprinkle with additional seasonings to taste.
· Serves: 6 and leftovers are great in salads.
October 14, 2021
Here are 3 of our top 10 foods for fall, that will keep you healthy and fight off the ailments most common this time of year. We will add more to our list next week to inspire the bounty on your table.
What’s the best way to stay ahead of the season and prevent colds and flus? Strengthening your immune system, and apples can help! As bacteria in our colons break down the bioactive compounds found in the apples, it makes use of the components to create healthful building blocks essential for a strong immune system. Apples also contribute to the health of helpful microflora in our gut, which also boosts our immunity and general health!
Fresh fruits and vegetables are packed with flavor and disease-fighting antioxidants. This time of year, artichokes are a prime choice! They are loaded with prebiotic fiber (which help you detox AND can help combat diseases like Lyme’s disease). When it comes to antioxidants, Artichokes are king! They contain more antioxidants (including cancer fighting rutin, quercetin, silymarin & gallic acid) than almost any other vegetable, according to the Nutrition Journal,
The power of broccoli can not be overstated! Just a 1/2 cup of this readily available and inexpensive, cruciferous vegetable gives you access to the health benefits of broccoli. Top the list for an anti-cancer diet, broccoli delivers a punch with vitamins: A, B, C, E & K in addition to Chromium, Folate, Manganese, Potassium, Copper and Choline.No wonder it is considered a Superfood! It is high in fiber, anti-inflammatory, detoxifying, and boasts powerful antioxidant content.
Steaming vegetables is an easy way to quickly incorporate fall bounty into your menu plan. Try the artichokes hot or cold, alone as an appetizer or as part of a vegetable bowl.
· 2 whole artichokes (large will require longer cooking time)
· 1 clove garlic
· 1 tablespoon lemon juice
· 1 bay leaf
Trim the stem, top inch, and snip the thorny tips from the leaves. Make sure the bottom of each artichoke is flat.
Choose a pot with a tight-fitting lid and a rack or steamer basket to hold the artichokes.
Add water, garlic, lemon juice, and bay leaf in the bottom of a pot. Place the artichokes on a rack or steamer basket in the pot, making sure that the water does touch the bottom of the artichokes.