Dragon Fruit Chia Seed Pudding

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anti-inflammatory, antioxidant, b complex, calcium, chia seeds, dragon fruit, fall, Food, fruit smoothie, health, late summer, pudding, vitamin c, yogurt

Tis now the season for dragon fruit, and what better way to ward off the feeling of gloom with the cold weather by enjoying a tropical fruit! Dragon fruit is a less known superfood with great anti-inflammatory benefit, rich in antioxidants, Vitamin C, B complex, along with iron and calcium.

There are two main types of dragon fruit, the white-flesh ones and the red-flesh ones. While the white-flesh are the most common, I prefer the red-flesh kind for the dramatic pink color. Dragon fruits have similar texture to a kiwi, but taste more in between a watermelon and a pear.

One way I like to enjoy them is in a chia seed pudding. See my recipe below.

Ingredients: 

Dragon fruit chia seed pudding

• 1/2 cup almond or soy milk
• 1/2 cup plain Greek yogurt
• 3 tablespoons of chia seeds
• 1 dragon fruit, chopped
• 1/4 cup sliced almonds, toasted (optional)

Directions:

1. Cut the dragon fruit in half, then use a knife to slide off the skin (similar to how you would with a watermelon, except the dragon fruit skin is more delicate).
2. In a medium bowl, gently whisk the soymilk, yogurt, and half of the dragon fruit in a mixer/blender until smooth blended.
3. Pour the yogurt mixture into a cup, then whisk in the chia seeds until they are evenly distributed.
4. Cover and refrigerate x3 hours or overnight.
5. Drizzle 1 teaspoon of agave or honey into the mixture.
6. Add the rest of the cut dragon fruit on top and serve.
7. Optional: you can also toss few granolas or sliced almonds on top before serving.

-NZ

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Cool Gluten-Free Summer Gazpacho Soup

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antioxidant, bell pepper, cold, cucumber, dish, gazpacho, gluten-free, honeydew, lycopene, soup, summer, tomato, yellow tomato

Tomatoes are in season during the summer, and I see them everywhere at the farmers market. There are many different varieties of tomatoes all with slight different taste and texture.

Tomatoes have lots of great nutritional benefits. It is rich in antioxidants (including lycopene, zea-xanthin) that is important for your body to fight against cancer. Lycopene in particular is important for your skin and is known to have protective effect against UV rays, which can help to decrease your risk of getting skin cancer. It is a great source of vitamin C (see my previous post on vitamin C rich foods), potassium and vitamin b-complex.

I love using yellow tomatoes for gazpacho because it is less tangy and lighter in flavor. If you prefer sweet, go for cherry tomatoes, which have higher sugar content. Generally, I like to do a mix of both. This recipe can be a great either as a stand-alone dish, or as an amuse bouche. Here is my Summer Gazpacho recipe:

Ingredients: (serves 2 bowls)

• 12 yellow cherry tomatoes, cut in half
• 1 large yellow heirloom tomato, cubed
• 1 cucumber, peeled and cubed
• 1 cup of honeydew
• 1 clove of garlic (minced)
• 2 tablespoon of lemon juice
• 1 teaspoon of oregano, chopped
• 2 tablespoon of extra virgin olive oil
• 1 teaspoon of cayenne pepper (optional)
• kosher salt and fresh pepper

Directions:

1. Add tomatoes, cucumber, garlic, honeydew and olive oil into the blender. Pulse until there are no more big chunks in the mixture.
2. Add the rest of the ingredients into the blender and blend until smooth. (I use a Vitamix so it takes about 15 seconds on high)
3. Transfer the mixture into a large bowl, place and cover it in the refrigerator x2 hours or overnight.
4. When the gazpacho is ready to be served, add salt and pepper after plating.

-NZ

Easy Marinated Beets

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anti-inflammatory, antioxidant, beets, colon, cooking, fiber, foods, marinated, onion, pickle, recipe, vegan, vegetarian, vinegar

I love beets! They are nutritious, filling and delicious.

Beets have natural nitrates, which lower your blood pressure and improve blood flow. They also contain high level of antioxidants and their anti-inflammatory properties make them a powerful protector against cancer. The fibers in beets (and carrots) are beneficial for our digestive track (help to fight against colon cancer) and support our cardiovascular system.

Here is a recipe for a fast and easy marinated beets dish that packs in a lot of flavor. Perfect as a side dish and great addition to a salad. Portable and chilled, this beet dish is great for pot luck or picnic as well.

Ingredients: (serving 4)

• 4 beets, cubed
• 1/2 of an onion, cubed
• 1/4 cup of apple cider vinegar
• 1/4 cup of water
• 1 Tbsp brown sugar
• 1 Tbsp olive oil
• 2 cloves of garlic
• Salt and pepper

Directions:

1. Cook the beets (peeled) into a saucepan filled with water, and bring it to a boil in medium heat. Once the water is boiled, turn the heat to low and let the beats simmer for another 15 minutes. Note: avoid overcooking as they will be in the skillet later.
2. Remove the beets and cut them into cubes.
3. In a skillet, cook the cut onion and garlic in olive oil until they become translucent. Add the cut beets, then season with salt and pepper. Toss the mixture for ~3 minutes.
4. In a separate bowl, combine the vinegar, sugar, olive oil and water together, and whisk the mixture until the ingredients are properly mixed.
5. Place the cooked beets/onion/garlic into a sealable container, and pour the vinegar mixture over it.
6. Let it marinate in the refrigerator for ~1 hour, and it is ready!

-NZ

Roasted Pumpkin Seeds

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antioxidant, cooking, ingredients, magnesium, pumpkin seeds, roasted pumpkin, snacks, vegan, vegetarian, zinc rich foods

Pumpkin season is in full bloom. So what is the best way to use up all those left over pumpkin seeds? Roast them! Pumpkin seeds are a great source of zinc, which is important for a healthy immune system and for vision. Pumpkin seeds are also rich in magnesium, iron and antioxidants.

There are a lot of ways to season pumpkin seeds: spicy, salty, sweet…or all of the above! I want to share my favorite ways…feel free to experiment with how much of each seasoning you prefer.

Ingredients

• 2 cups of pumpkin seeds
• 2 tablespoons of olive oil
• sea salt
• pepper
• jalapeno powder
• ground nutmeg

Directions

1. Preaheat oven to 300 F
2. Clean up the pumpkin seeds by removing the pulp
3. Pat dry all the seeds with paper towels- try to dry them thoroughly
4. Toss pumpkin seeds in a bowl with the oil
5. Add the sea salt and coat all the seeds evenly. Then, do the same with the rest of the seasonings.
6. Spread pumpkin seeds in a single layer on baking sheet.
7. Bake for about 20-30 minutes, stirring occasionally so that they roast evenly.
8. Enjoy!

-NZ

Foods rich in Vitamin C

Tags

allergy relief, anti-inflammatory foods, antioxidant, ascorbic acid, bell peppers, broccoli, citrus, cortisol, fructose, fruit, kale, Orange juice, stress management, vitamin c, wound healing

Vitamin C (aka ascorbic acid) is a key antioxidant important for everything from healthy skin, strengthening bone and wound healing, helping to boost the immune system, and helping to fight against allergies. It even helps to manage your stress by balancing the cortisol release. Vitamin C is also important in helping your body absorb other important nutrients, such as iron and calcium.

While oranges do contain vitamin C, drinking orange juice might not be the best way to get all your vitamin C. Firstly, many store-bought OJs are made from concentrate and the orange juice has been stored in factory containers for over a year. Most of the vitamin C would have degraded which is why manufacturers often add synthetic ascorbic acid back into the OJ as it gets pumped and packaged into a container.  Secondly, OJ high in fructose and glucose- all in liquid form, making it a high glycemic index- which can contribute to weight gain and decrease insulin sensitivity.

Foods rich in Vitamin C

For a healthy alternative, try to get your vitamin C from whole fruits and vegetables. The kale and bell pepper slaw is a perfect recipe if you need a boost of vitamin C.

Foods rich in Vitamin C:

• Kale
• Bell peppers
• Broccoli
• Brussel sprouts
• Tomatoes
• Citrus (oranges, grapefruits, clementine’s, lemons, limes, etc)

-NZ

Kale and Bell Pepper Slaw

Tags

antioxidant, bell pepper, bone health, coleslaw, cooking, greek yogurt, immune system, kale, recipe, salad, vegetarian, vitamin c

For foods rich in vitamin C, think greens (more on this in future entry). Vitamin C is important for everything from healthy skin, to immune system, to your bones. Below is a slightly different version of coleslaw where you use kale instead of cabbage…to increase the vitamin C and other antioxidant factor!

INGREDIENTS

• 1 bunch of kale, center stem removed, cut into shreds
• 1 bell pepper of your choice, thinly sliced
• 1 carrot, shredded
• 1/2 cup of virgin olive oil
• 1 cup of plain greek yogurt
• 1/4 cup of white vinegar
• 2 tablespoon of agave (or honey, stevia, etc)
• 1 teaspoon of sea salt

DIRECTIONS

1. Stir yogurt, oil, vinegar, and agave together in a bowl (or you can puree them in a blender).
2. Toss kale, bell pepper and carrots together in salt and pepper in a large bowl.
3. Season with salt and pepper. Add coleslaw mix and toss to coat.
4. Pour dressing over vegetables just before serving.

Strawberry Chia Pudding

Tags

antioxidant, berries, chia seeds, dairy free, dirty dozen, Food, healthy pudding, pudding, recipe, smoothie, strawberry, vegan

I’ve been eating so many strawberries lately. They are all over farmers markets, and restaurants are serving up a healthy dose of strawberries in every dessert they are making. Similar to blueberries and raspberries, strawberries are a powerful source of antioxidants.

One easy and healthy way I like to add strawberries into my daily food is by adding it to oatmeal, yogurt, or chia seed pudding. Chia seed pudding is made from chia seeds and  a nondairy milk of your choice. Chia seeds are also a powerful antioxidant packed with protein, omega-3 fatty acids and fiber.

Remember that strawberries are part of the dirty dozen with one of the most pesticides residue, so make sure you only buy organic.

Strawberry Chia Seed Pudding:

Ingredients:

• 1/3 cup chia seeds
• 1 1/2 cups nondairy milk of your choice- check out my nondairy milk entry for tips
• 2 tbsp agave (or sweetner or your choice)
• 1 cup strawberries, cut

Directions:

1. Combine all the ingredients in a pint jar. Cover the jar with a lid and give it a vigorous shake. Don’t use the blender, since it will crush the chia seeds.
2. Let chill for at least 4 hours, preferably overnight.
3. Chia seeds will expand and turn into pudding the consistency of applesauce (it won’t get really thick).
4. Serve with extra sliced strawberries on top.

-NZ

Minimize Allergies with Your Diet

Tags

allergy, allergy relief, anti-inflammatory, antioxidant, diet, fermented foods, foods, healthy eating, herbal, omega 3 fatty acids, probiotic, vitamin c, vitamin D

Spring time is not always a welcome time for those who are suffering from seasonal allergies. With allergy season now in full bloom, I want to take this opportunity to talk about how foods can help to relieve some of the allergy symptoms.

Below are 3 key food components that can help to make this allergy season more tolerable.

1. Studies have shown that probiotics can help to control allergy symptoms by regulating the immune system within the gut. This helps to control inflammation and lessen allergy symptoms. Probiotics can come from eating fermented foods and natural yogurt. Check out my fermented food entry for food suggestions.
2. Omega-3 fatty acids are anti-inflammatory and have shown to fight against the immune aggravation associated with allergies. Research shows omega-3 fatty acids can reduce the production of inflammatory cytokines in your body, responsible for causing allergy symptoms. Foods rich in omega-3s include fish, egg yolk and krill oil.
3. Antioxidants, especially vitamin C, can help to minimize many seasonal allergy symptoms. Try to incorporate kale, tomatoes, berries and other foods high in vitamin C to help against congestion and inflammation. It is important to note that some allergy sufferers might have cross-sensitivity to foods as well. Be cautious of food allergies, especially if you have pollen and/or grass sensitivity.

Getting adequate vitamin D is also crucial for managing allergy symptoms, especially for those who have asthma. The best way to get vitamin D is through the sun, but vitamin D3 (cholecalciferol) supplements might be necessary depending on where you live.

-NZ

Creamy Vegan Cauliflower and Mushroom Soup

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antioxidant, cauliflower, cooking, creamy soup, healthy soup, Mushroom, phytonutrients, recipe, soup, vegan soup

Nothing like soups to warm you on a winter’s night. This cauliflower and mushroom soup recipe is super fast (~takes just 10 minutes) and healthy too!

Cauliflower, a cruciferous vegetable, is rich in antioxidant and phytonutrients. Mushroom, another nutrition powerhouse, will boost your immune system and is a great source of selenium and B vitamins.

Ingredients

• 1/2 head of cauliflower, chopped
• 1 cup mushrooms 1/4 onion, diced
• 1 clove garlic, minced
• 1-2 cups vegetable broth (depending on how thick you want your soup)
• 1 Tbsp cooking olive oil
• salt and pepper

Instructions

1. Saute the garlic and onion in a saucepan oil for about 2 minutes.
2. Add cauliflower and mushrooms, saute for another 5 minutes.
3. Add the vegetable stock to the mix and bring to a boil. Reduce heat to simmer until cauliflower is tender.
4. Pour the soup into a blender. Blend until smooth (I use a vitamix and I blend for about 20 seconds on high). You can also blend at a lower speed if you want the soup to be chunky.
5. Pour into bowl and season with salt and pepper for taste. (suggestion: drizzle some chili oil, before serving, for an extra kick)

ENJOY!

-NZ

Cancer-fighting Cruciferous Vegetables: Follow-up post to cruciferous vegetable cups with peanut sauce

Tags

anti-cancer, antioxidant, cruciferous, eating healthy, fight cancer, glucosinolate, greens, nutrition, sulfurophane, vegetables

In my last post, I passed on a dinner recipe involving plenty of delicious cruciferous vegetables. This time, I’d like to discuss their many health benefits.

Cruciferous vegetables like broccoli, cauliflower, cabbage, kale, arugula, collards and bok-choy get their name from the cross-like shape made from four branches coming off their stems. They’ve also recently gotten some impressive press for having cancer preventive properties that come from glucosinolates, the sulfur compounds that give broccoli and other cruciferous veggies their pungent taste. The most well-known of these is the compound sulfurophane.

Sulfurophane is purported to detoxify cancer-causing compounds before they enter cells. Antioxidants in cruciferous veggies also detoxify free radicals, which are the culprits behind the DNA damage that causes cancer. They’re also proven to have anti-viral, anti-bacterial and anti-inflammatory properties. Sulfurophane induces cell death in cancer cells. It also inhibits tumor blood vessel formation (which cancer cells need to live and grow), and tumor cell migration (which is how cancer cells spread).

Sadly, studies that show a definitive link between eating cruciferous veggies and a decrease in specific cancers are few and far between. But all cruciferous veggies fall into the “dark-green vegetable” category, and the extensive benefits of eating your greens is well and thoroughly documented.

According to the National Cancer Institute, there have been studies showing that cruciferous vegetables or glucosinolates have an effect on mechanisms related to cancer. An interesting 20 subject study published in the Journal of American Dietetic Association showed that measured levels of oxidative stress levels dropped by 22% when they spent 3 weeks eating 1-2 cups of cruciferous vegetables. This was a significant decrease in comparison to when the same participants took a multivitamin-with-fiber supplement (0.2% drop). Another study found that a glucosinolate called indole-3 carbinol was more effective than a placebo in reducing the growth of abnormal cells on the surface of the cervix. (In plain English, that means cauliflower chemicals stopped tumor progression.)

How to Eat Cruciferous Vegetables 

When these veggies are eaten lightly steamed or raw, more of the nutrients remain preserved. When you blend cruciferous vegetables, the enzyme myrosinase is released, which converts glucosinolates to their active version. Consider blending cruciferous veggies and then using them in cooking as a base for stews, soups, curries and gravies.

References

• National Cancer Institute: http://www.cancer.gov/cancertopics/factsheet/diet/cruciferous-vegetables
• Natural Medicines Comprehensive database: Monographs on Sulforophane and Indole-3 Carbinol
• WebMD: http://www.webmd.com/food-recipes/features/super-veggies-cruciferous-vegetables
• Super Immunity  The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free, by Joel Fuhrman

Written by Deepa Sannidhi, MD and Bill Lagakos, Ph.D.