Gotta eat those greens!!!

A man at my church planted some turnips in our church's garden at the end of the planting season.  Now the garden is covered with beautiful turnip greens.  That has got me curious as to the nutritional benefits of turnip greens.   

Turnip greens are the leaves or tops of the turnip plant. Part of the Cruciferae family, the turnip is a cousin of other nutritious vegetables including collards and kale.  

They are an excellent source of vitamins A, C, E, and vitamin k.  (Vitamin K  is important for blood clotting and helps the body absorb calcium.  Recent studies have suggested that vitamin K may help prevent and treat osteoporosis and loss of bone density.  Studies also suggest that Vitamin K has preventive and treatment benefits for cancer).  Turnip greens is said to be quite beneficial for conditions like atherosclerosis and Rheumatoid arthritis, because of its high nutritional value.  With all of these benefits I am going to be looking for new ways to prepare turnip greens.  Here is a great recipe for preparing them.  Remember, you can reduce the slight bitter aftertaste of these greens by rinsing the water several times after cooking them.          

Turnip Greens with Ham

Ingredients:

• 1 tablespoon vegetable oil
• 2 to 3 ham shanks or a meaty ham bone or ham hocks
• 1 1/2 cups chopped onion
• 2 cloves garlic, minced
• 2 pounds mustard greens, thoroughly washed, tough stems removed, coarsely chopped
• 1 1/2 cups chicken broth
• 2 teaspoons Worcestershire sauce
• pepper sauce, to taste
• salt and pepper, to taste

Preparation

In a large pot or Dutch oven, heat oil over medium heat. Add the onions, ham shanks or ham bone; cook, stirring, until onions are wilted. Add the garlic and cook for 1 minute longer. Add the chicken broth and bring to a boil. Add the Turnip greens, a few handfuls at a time, adding more as the first batch wilts. Reduce heat to medium-low; add Worcestershire sauce and a dash of hot pepper sauce. Cook, uncovered, for 20 minutes. Cover and simmer for about 30 to 40 minutes longer. Taste and add more pepper sauce, salt, and pepper, as needed.

Turnips themselves are also quite nutritious. They have less calories than potatoes.  Also, they are rich in folic acid, manganese, panthothenic acid, and copper.  They are also an excellent source of thiamine, potassium, niacin, and magnesium.

What is the deal with nitrates?

Today I want to talk about Nitrates!  What are nitrates?  Nitrates are a natural substance found in the environment and produced by living organisms.  They are added to many foods as an additive to preserve and maintain color.  Nitrates are found in most preserved meats:  Hot dogs, bacon, sausages, and lunch meat,  and yes that means in the pepperoni on your pizza.  Are nitrates safe?  Nitrates themselves are not the problem.  It is what happens when they are heated at high temperatures.  They form nitrosamines which are carcinogenic (cancer causing).  Researchers have found a connection to nitrosamines and pancreatic cancer. 
     Well, what does this mean?  Do we have to stop enjoying winnie roasts, bacon with our eggs, or look for an alternative for our sandwich for lunch?  Not necessarily.  Researchers have found that consuming a product high in vitamin C with a product containing nitrates will prevent the formation of the dangerous nitrosamines.  Better yet looking for products without these additives would be the best.  Many companies are offering products without nitrates.  Here are two that are fairly inexpensive and found in most grocery stores:

Hormel Natural Choice
These deli meats contain no preservatives.  They are made with a  USDA-approved, all-natural process that doesn’t require preservatives. Instead, intense cold water pressure protects food against bacteria, while maintaining freshness and enhancing flavor.  They are sold in a number of varieties:  Roast Beef
                                      Honey Ham
                                      Oven Roasted turkey
                                      Salami
                                      There are several more varieties.

Oscar Mayer Select Premium Hot dogs

I was very excited to find these one day at the store!  Hot dogs with no nitrates!!! They also come in all beef!
I want to state to everyone that I am not promoting hot dogs as a healthy food,  nitrates or no nitrates.  They are still high in fat but we all know that once in a while we are going to eat one at ball games and barbecues!

I do not know of any bacon without Nitrates except what is in health food stores.  I would limit bacon to once in  a blue moon but if you do eat it don't forget the orange juice!!!

We just need to be aware of what we are eating and try to make the best choices for our family!!
Just a reminder to those out there who have small children, hot dogs are a major choking hazard for toddlers!

Should we be eating Organic?

There is a lot of attention being put on organic food.   I think everyone would agree that they don't want to eat foods covered with pesticides.  The problem with organic is the price.  I know very few people willing to or able to do a complete conversion to organic foods.  Sometimes the conventional vegetables and fruit can be difficult to afford for some families.  The good news is that not all conventional foods contain dangerous levels of pesticides.  Consumers can be selective of what they buy organic.  Here are two lists of fruits and vegetables.  One is the dirty dozen (the top 12 produce items with the most pesticides).  The other is called the clean 15 (They have least amount of pesticides).
The worst offenders—the "dirty dozen"—contained 47 to 67 pesticides per serving, thanks to a "soft skin" that leaves them particularly vulnerable:

"The Dirty Dozen"
Celery
Peaches
Strawberries
Apples
Domestic blueberries
Nectarines
Sweet bell peppers

Spinach, kale and collard greens               
Cherries
Potatoes
Imported grapes
Lettuce

The Clean 15

Onions
Avocados
Sweet corn
Pineapples
Mango
Sweet peas
Asparagus
Kiwi fruit
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet potatoes
Sweet onions

If you are a person who eats a lot of fruit or vegetables  from the dirty dozen list, then organic is best.  One day I was eating some conventional strawberries.  I washed them very well prior to eating them but as I was putting the strawberry in my mouth I could smell the pesticide on them.  I washed them again but the chemical smell was still there.  The next week I bought some at Ozark Natural foods in Fayetteville, Ar.  They right away did not have the chemical smell.  They smelled like strawberries.  I haven't knowingly eaten a conventional strawberry again.  On the other hand when at Ozark Natural foods I noticed that organic watermelons were selling for about $15.00 - $20.00 a piece.  I complain about paying $5.00 for one at walmart.  Luckily watermelons are on the clean 15 list.  You just have to use commonsense.

A great place to find organic produce is at a local farmers market.  Organic produce is usually a little more than conventional but in some cases just by a few cents.  In the winter I like to get a lot of organic fruits and vegetables frozen.  The bottom line is that we need to be aware of what we are eating and what chemicals the foods contain.  We may not be able to afford a 100% organic diet but we can avoid the ones most effected by pesticides.  There is not a lot of data on the long term effects of pesticides on humans but one thing we know is that it kills insects.  If it kills insects instantly than what does it do to our bodies!

Improve your snacking!!

Snack time!!  There are so many choices!  Chips, cookies, pastries!  We all know these type of snacks but what are healthier choices and why should we bother?  There are only so many hours in a day.  If we fill up with empty calories we are not leaving room for the foods that are the most beneficial to us.  Here are some of the snack foods that are a great addition to your diet.

Pumpkin seeds

We all know that pumpkins are very nutritious but many don't realize that the seeds are too!  The are a rich source of protein.  Only 7ounces of pumpkin seeds have 3mg of iron.  They are high in vitamin E, vitamin B, and they are high in fiber.  Hear is a recipe you can make this fall while making your jack o' lanterns:

Remove seeds, wash seeds, dry seeds, and baked seeds on a greased cookie sheet in an oven (250 deg.) for one hour.  You can add salt if desired.  Eat with the shells on! That is where the fiber is plus it would be too much work to shell them all!

Walnuts

Nuts in general are a great snack.  Most are high in protein, magnesium, phosphorus, and Zinc.  Studies show that women who eat more than 5 oz of nuts per week lowered their risk of heart attack by 35 percent.  Remember that the leading cause of death of women is not breast cancer but heart disease!
The nut that is considered the most nutritious is the walnut.  This is due to the fact it contains more omega fatty acids than any other nut.  Walnuts are great to snack on and I have to say that are pretty good in cookies and brownies.  Of course this doesn't mean that cookies and brownies with walnuts are the best snack.  Just a handful of walnuts is best but we all have to enjoy desserts sometime!

Blueberries

What is being called the superfood?  Blueberries and for good reason!  They are loaded with antioxidants!  Plus, they are pretty tasty!  Some health professionals also think that they can help prevent urinary track infections.  They are high in fiber, vitamin c, and iron.My favorite way of eating them is by adding them to my cereal everyday!  The tastiest and most nutritious are the wild blueberries!!

Prunes

The last snack I want to mention is the prune.  We usually think prunes as the older man and woman's friend but they are a great addition to anyone's diet.  They of course are high in fiber, but they also are high in potassium, iron, and antioxidants!  I recently read a new study that found that women who eat a high fiber diet are less likely to develop breast cancer!  The best prunes are the individually wrapped ones sold by sunsweet prunes!  They are moist and tasty!  Remember when adding fiber to your diet to do it gradually or your stomach will go crazy!   You can train your stomach to tolerate more as time goes on. 

Well, I hoped this helped you out.  Don't forget that all fruits and vegetables are good snacks!  There is still nothing like a crisp red apple.  Oh, and by the way, dark chocolate isconsidered healthy!!!!

One of the easiest ways to eat healthier is to change to whole wheat pasta.  You can find it in all varieties: spaghetti, rotini, lasagna, etc.and it is relatively inexpensive!
Why should we change to whole wheat pasta?  Whole wheat pasta contains more that 3 times the fiber as white pasta.  We all know that we should eat more fiber.  It is a great way to lower our risk for heart disease, diabetes, plus it makes us full longer. 
I know that when you see the pasta in the grocery store surrounded by the regular white kind it can seem so different.  You may be afraid that your kids won't eat it.  The great thing about this pasta is that when you cook it, it lightens in color.  When you mix in the sauce or other ingredients know one will ever know that it is whole wheat.  My kids had no idea the first time that I served it to them!  Here are some good pasta recipes!


Whole Wheat Rotini Bake

16 oz. Whole wheat rotini pasta
1 lb. of lean ground beef
1/2 c. diced onions
28 oz. spagetti sauce
1/2 tsp. salt
2-3 cups of mozzarella

1. cook pasta according to package directions.
2. While pasta cooks, brown ground beef with onion.
3. Add half of spagetti sauce to browned ground beef.  Add salt.
4.  Drain pasta.
5. Stir pasta and ground beef mixture together with the rest of spagetti sauce. 
6.  Put mixture in baking dish and cover with foil.
7.  Cook for 20 min.  Add cheese and cook a few minutes more uncovered until cheese is melted.


Tuna Kale Puttanesca

16 oz. whole wheat angel hair pasta
3 Tbsp. of cooking oil
2 cloves of minced garlic
1 onion chopped
1 tsp. red pepper flakes
2 cans of tuna drained
1 cup of chopped tomatoes
3 cups of chopped kale
1 cup of Parmesan cheese

1. cook pasta according to package directions.
2.  Meanwhile, saute onions, garlic, and red pepper flakes for about 5 min. until onion starts to brown. 
3.  Stir in Tuna and tomatoes.
4.  Bring to a boil.  Add Kale and cook for about 10 min. until kale is tender.
5.  Drain pasta.
6.  Add tuna mixture to pasta.
7.  Top with Parmesan cheese.


This recipe is very nutritious!  Kale is an excellent source of beta carotene and vitamin c.  It also contains bioflavonoids which can protect against cancer!!
I hope you like these tips and recipes and I will have another food and more recipes next week!!

Improving your diet!

Look in every woman's magizine at the checkout at your local grocery store.  What is one thing that they have in common?  "Try this new diet, lose 20 lbs quick!"  The focus in our society has been on weight loss and the constant struggle to have the perfect body.  It took me getting breast cancer to realize that the focus on weight was not the important issue.  What we eat is just as or more important than how much!  When shopping for a few items at my area natural food store I was surprised to see a number of people who I recognized from the chemo treatment room.  Why is it that we wait until we have a health crisis to chose to eat healthier?  Since being in remission for the past year, I have researched nutrition extensively.  I have decided to share what I have learned with everyone.  My opinion is that a complete change of eating habits is almost impossible to accomplish.  I feel that adding nutritious food to our existing meals and gradually exchanging them for less healthier foods is the best way to improve your health.  In this blog I will explain a new food every week and explain why you should add it to your diet.  I will share recipes using these foods and other ideas!