Featured

The 52 New Foods Challenge – Basil

basil in bowl 1000pxWhile working at the Campbell Farmer’s Market, basil was always a top seller for Tomatero. Tomatoes, strawberries, and basil always brought folks to the booth. In fact, one of my coworkers would often wave some basil through the air to release the scent to help lure them in like Yogi Bear. I love basil. I like making traditional caprese salads, basil pesto, and my awesome sister-in-law Amy, makes a watermelon caprese salad (watermelon subs nicely for tomatoes for those avoiding nightshades). Jennifer Tyler Lee suggests trying a nut free pesto – using sunflower seeds or adding fresh peaches and basil to ice cream! YUMMMY! What’s your favorite use for basil?

Food Facts:

  • Sweet basil is the variety that we typically eat, however Holy basil or tulsi is a variety that is coveted for its medicinal purposes and is native to India.
  • Excellent source of vitamins A, K, and C and maganese.
  • It is rich in antioxidants, especially carotenoids.
  • Basil’s essential oils are antifungal and antimicrobial and have been shown to inhibit the growth of bacteria and fungi.
  • It is also an anti-inflammatory and can be used to support conditions where inflammation is a factor.
  • Basil should be stored with stems in a glass of water on the counter. Putting basil in the fridge turns it black.
  • There are more than 60 varieties of basil.
  • It belongs to the mint family.
  • Some of the major medicinal uses include: digestive support, a mild sedative, headache relief, kidney support, poor circulation, and intestinal spasms.

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.

Advertisements
Featured

In Season, in July

July is here! I love July because it truly symbolizes summer for me. Although, this July I do have to work for a couple of weeks, generally, for teachers, July is the only month of year where there is actually no school. The other reason I love July is because all the wonderful fruit and vegetable options available in July.

Figs are top of my list of IMG_5958exciting fruits this month! And everyone loves when toma
to season is here! I’m looking forward to caprese salads this summer – it brings me back to Italy! Yum! What are you looking forward to this July?

 

Hugs & Health <3,

Katie

Turkey and Vegetable Chili [Paleo, 21DSD, Primal, GF]

Turkey Chili

Recipe:                                                                     Spice Blend:

24 oz. chicken bone broth                                1 t cayenne pepper

1 jar diced tomatoes                                           1 T coriander

1 can kidney beans                                             1 T chili powder

1 can pinto beans                                                1 t cumin

1 medium onion, diced                                      sea salt and pepper

4 medium carrots, diced    turkey chili

4 stalks celery, diced

4 cloves garlic, finely diced

2 T butter, grass-fed, organic

1 lb. organic ground turkey

2 T chives, minced

sour cream, full-fat, organic, grass-fed (optional)

 

Directions:

  1. In a large pot, sauté onions and garlic in butter until translucent.
  2. Add bone broth, tomatoes, beans, veggies, spices, and ground turkey. (Omit beans for Paleo, Primal, and levels 2 and 3 of the 21DSD.)
  3. Bring to a boil and then reduce to simmer. Continue on a low simmer for 45 min.
  4. Serve immediately. Top with sour cream and chives. (Omit sour cream for level 3 of the 21DSD).  Enjoy!

Tomatoes are rich sources of vitamins C & K, carotenes (especially lycopene), biotin and fiber. They are protective against cancer and should be eaten with an oil to improve absorption.

Celery is helpful in preventing cancer, improves white blood cell activity, and helps to lower blood pressure. It is rich in potassium and sodium. It helps the liver to detoxify as well.

Onions are a member of the allium (lily) family and are related to garlic & leeks. Alliums are known to have a cholesterol reducing effect and are known for their ability to help fight off cold and flu viruses. Onions are rich in antioxidants and biotin, manganese, copper, phosphorous, potassium, vitamins B1, B6, C, and fiber.

In season, in September

Hi there!

Now that September is upon us, I wanted to share the YA collective’s in season in September image. I LOVE eating seasonally for three main reasons. 1) Seasonal produce usually grows locally and is therefore fresher because it hasn’t traveled nearly as far as when it is not in season. 2) It promotes local jobs and boosts our local economy. 3) Seasonal produce TASTES significantly better than when it’s picked unripe in order to travel, then traveled for many days, and then gassed with ethylene gas to artificially ripen them. I make very few exceptions to my seasonal eating rule [frozen berries, bananas, plantains, cucumbers, and bell peppers and that’s pretty much it].

In Barbara Kingsolver’s book Animal, Vegetable, Miracle she discusses eating tomatoes so much while they are in season that you almost become sick of them. You don’t crave them as much during the offseason and you’re not tempted to eat a tasteless mealy tomato in January, because your tomato craving has been satiated for the year. I love this way to view it and have tried to really adopt this mentality since reading her book in 2011.

Go to your local farmer’s market this weekend and get some local food!

Health & Hugs <3,

Katie

DISCLAIMER: I am NOT a Registered Dietician or Medical Doctor. As such, I do NOT provide medical nutrition services, or diagnose and treat disease. Rather, I educate people on the benefits of a healthy lifestyle to improve their quality of life. I advise people with existing medical problems to consult with medical doctors. I shared evidence-based health information, whether to class participants, wellness counseling client sessions, or on this website.

In season, in September
In season, in September

The 52 New Foods Challenge – Peaches

Welp, I’ve fallen off the wagon. The “post a new food each week” wagon. But this week I’m getting back on the wagon. Rather than trying to play catch up for about 2-3 months worth of foods, I’m just going to start with the current food of the week: PEACHES!!

Jennifer Tyler Lee suggests that you grill peaches (I’ve done this: YUM!), make peach ice cream, or try making fruit leather. Recently I made some paleo turkey meatballs with Thai chili and peach jam. Jim said, “the peaches are what make this dish!”. 

A little background: I started this challenge to encourage myself, a notoriously picky eater, to try and to LIKE more foods. This is my first post on the blog, but I’ve been posting these since December 2014 on my Facebook page and my Instagram page. I was a very picky eater as a kid, and although, I’m much less picky now, there are still more vegetables that I would like to ENJOY eating. From personal experience, I’ve found that the more often that I am exposed to a vegetable, the more I like it. This has been my experience with Kale, Beets, Tomatoes, and Cilantro.

Food Facts:

  • Peaches and nectarines are identical except for one gene – the “fuzziness” gene (it also happens to affect a couple of other minor traits)
  • Nectarines can spontaneously appear on peach trees and vice versa (WOW!)
  • Stone fruits, including peaches, are picked when unripe and continue ripening after being picked but if not kept in ideal conditions, they become mealy, brown, leathery, or dry. This is what causes most conventional grocery store peaches to leave people feeling disappointed. (read: buy your peaches at the farmers’ market)
  • White-fleshed peaches and nectarines have more antioxidants than yellow-fleshed peaches and nectarines
  • The white-fleshed fruits are also sweeter
  • Peaches and nectarines are consistently on the EWG’s Dirty Dozen list, so you should buy organic and eat the skins (it is the most nutritious part)
  • Peaches and nectarines are good sources of vitamins A, C, and E, potassium, niacin, and copper. Peaches are also a good source of vitamin K and manganese
  • Good source of fiber
  • High in antioxidants – especially carotenoids and flavonoids (white-fleshed have less carotenoids)
  • Peach extract has been shown to inhibit breast cancer cell growth
  • They help to protect against Heart Disease, Diabetes, Metabolic Syndrome

From The 52 New Food Challenge by Jennifer Tyler Lee, The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Super Foods by Tonia Reinhard

#cleaneatingwithkatie #vegetarian #eatingtherainbow #jerf #baumancollege #eatingforhealth #52newfoodschallenge #52NewFoods #vegan #fruits #paleoish  #paleo #eatingseasonally #happyhealthyholistic #cleanlivingwithkatie

DISCLAIMER: I am NOT a Registered Dietician or Medical Doctor. As such, I do NOT provide medical nutrition services, or diagnose and treat disease. Rather, I educate people on the benefits of a healthy lifestyle to improve their quality of life. I advise people with existing medical problems to consult with medical doctors. I shared evidence-based health information, whether to class participants, wellness counseling client sessions, or on this website.

Health & Hugs <3,

Katie

peaches - in season in august
Peaches – In season, in August