So Long Salmon?

IMPORTANT UPDATE:  as reported by the Food Revolution Network:

“The FDA has been overwhelmed with more than a million comments and petition signers, many of them stressing massive health, environmental, and ethical concerns. Faced with such a deluge of response, the FDA decided this issue was hot enough that it warranted further examination, and has officially extended the comment period for another two months. “

This is an unusual opportunity to have your voice heard.  The public comment period has been extended until April 26, 2013. 

We spent Christmas Eve around a long dining room table at our friends’ house immersed in the abundance of a Seven Fishes Feast: seven courses of fish, followed by a dessert lasting until almost midnight is a marvelous way to welcome Christmas Day. I prepared the sides and helped serve the third course: smoked salmon (delicious, and highly nutritious, wild Alaskan salmon) with potato-celeriac-sunchoke mash, red and green cabbage slaw, and a caviar-creme fraiche dip.  While I was busy cooking, the FDA moved a step closer to approving genetically engineered salmon.

What we stand to gain from genetically modified (or GM) salmon is faster growing fish ready for market and consumption in about half the current time, as illustrated by the following image from Science Progress.

What we stand to lose includes unknown impacts to human health, wild ocean ecosystems and remaining wild salmon species.  Unlike existing GM foods (corn, soy and canola among the more common), against which there are plenty of objections, the genetic manipulation of a wild animal introduces new and additional concerns: the possible escape from farm enclosures and contamination of the wild population; untested health implications for the fish, oceanic ecosystems and human consumers; and the precedent for further manipulation of animals and other wild species.

Nevertheless, after a preliminary investigation, the FDA (the federal Food and Drug Administration) found GM salmon, produced by AquaBounty Technologies of Massachusetts, to pose “no significant threat,” and moved it closer to full approval.

Senator Mark Begich (a Democrat from Alaska) called the FDA’s findings a joke, saying, “I will fight tooth and nail with my Alaska colleagues to make sure consumers have a clear choice when it comes to wild and sustainable versus lab-grown science projects… People want to know they are eating natural, healthy, wild salmon.” Republican Representative Don Young called the FDA’s decision “foolish and disturbing.”

The “finding of no significant impact” or FONSI focused only on environmental questions, since in 2010, the FDA had already declared Frankenfish “as safe as food from conventional salmon.” The full report on the human health impacts can be read here.  The environmental assessment, released on December 26, 2012, will be available for public comment for just 60 days.

Despite increasing public concern surrounding both the human health and ecological implications of genetically altering species, the Organic Consumers Association explains that “the FDA considers any genetically altered animal a “new animal drug” for approval purposes. That means the genetically modified animal – in this case a salmon intended as food for humans – is subjected to a less rigorous safety review than if it were classified as a food (for humans) additive.”

Unlike conventionally farmed salmon*, the GM fish would start as fertilized eggs in Canada. The all female population would then be transported to an inland tank facility in Panama where they would be grown to maturity, processed into filets and shipped to US markets.

As with other genetically modified foods, the US does not require any labeling, so when buying or ordering salmon, the consumer would not know if the fish is wild, conventionally farmed, or GM farmed. A poll conducted by Thompson Reuters and National Public Radio found that 93% of Americans would like all GM foods labeled and that only 35% would be willing to eat GM fish.

There are numerous ecological and healthy reasons to be concerned.  Monterey Bay Seafood Watch, Food and Water Watch and Food Poisoning Bulletin are excellent resources for additional information about seafood safety.  To speak out against GM salmon, visit The Center for Food Safety’s GE Fish Campaign to sign petitions urging the FDA and Congress to stop genetically engineered fish.  You can also add your name to the Organic Consumers Association‘s petition against GM fish.

Interested in filling your freezer with freshly caught, wild Alaskan salmon? There are several online companies which sell directly to the consumer. I often order from Great Alaska Seafood (and recommend joining their mailing list to enjoy special pricing).

If approved, would you eat it?  Or would you avoid salmon all together, since it wouldn’t be labeled and wild sources may become contaminated?  Will the bagel with lox be lost?

* It is worth making the distinction between conventionally farmed and wild salmon.  While wild salmon feed mostly on highly nutritious krill, providing Omega-3 fatty acids, vitamin D and other difficult to find antioxidants, and contributing to the fishes’ naturally vibrant pink color as well as heart, brain and anti-inflammatory benefits for the consumer, farmed salmon is feed everything from wild fish (sometimes more fish than it produces) to corn and soy (safe to assume of the GM variety), turning the fish an unappealing shade of grey, which is then corrected with red food coloring. Instead of containing the desired Omega-3 fatty acids, farmed salmon often contains more Omega-6s, which generally trigger inflammation. You may want to read this, if you eat farmed salmon.

Sharing Flu-free Tips (with Dr Susan Rubin)

Dr. Susan Rubin recently wrote a two part post about staying healthy despite what is being called a particularly bad flu season.  She has kindly allowed me to post them here (as one post).  I’ve added a few additional tips, just to make sure you have plenty of options.

The news media and the CDC are at it again. They are saying that this year is a bad one for the flu (here’s a map of current outbreak levels in the US). Hurry hurry, go and get your flu shot!  I’m not here to convince you one way or the other on flu shots, the choice is yours to make. (For a more international perspective on flu vaccination, see CNN article here). Shot or no shot, there is plenty you can do to help avoid the flu. More than washing your hands and sneezing into your elbow as the CDC keeps telling us to do.

Here are a few things that can be done for little or no cost.

SLEEP I consider sleep to be a nutrient that we need every day. Scientists have shown that sleep is when we grow and when we heal. Parents know this first hand with their kids. When you’re sick, you sleep! Well, why not make sure you get adequate sleep BEFORE you get sick? This is one reason I have a zero sleepover policy, I want my kids home to sleep in their own beds at a reasonable time. Regular sleep hours are shown to be helpful in boosting immunity, and also in better brain function: retaining what you learn. Make regular, restful sleep a priority in your home and you’ll have happier healthier kids to show for it.  

DARKNESS We are supposed to be in the dark in the winter. The more you can align with the rhythms of Mother Nature, they better off you’ll be health wise. Stay away from your computer and TV screens at night, turn down the lights, and get serious about getting to bed a little earlier. Start with 10 minutes earlier, build up to 30. It will make a huge difference in your energy level, your outlook on life and your resistance to illness.

SUGAR We all love sugar, and the holidays are full of it. Now that the holidays are behind us, it’s time to face the not so popular truth: refined sugar can deplete your immunity and can drain the body of much needed nutrients. I could show you all sorts of articles and studies to prove this point. The bottom line is, we all need to look at decreasing our consumption of refined sugar. Replace juices and other sugary drinks with water, preferably filtered, from the tap and you’ll be saving loads of money and helping the planet. Take a good long look at how much refined sugar you and your kids eat over the course of a day or a week. Get conscious and cut back on the white stuff!

GOOD BUGS One thing that many non-science people might not realize is that our bodies consist of all sorts of microorganisms living together in harmony. Bacterial cells outnumber human cells by a factor of 10 to 1. One group of bacteria that I’m particularly fond of is the Lactobacillis family of bacteria that lives in your gut. You can add to this happy family of bugs that helps your digestive and immune systems to work optimally by enjoying foods that naturally contain these beneficial bacteria. Miso soup, Kim Chee, Sauerkraut, Kefir and Yogurt come to mind. You can also take probiotic supplements. This is one thing I get my family going on when there is a flu bug going around. I think of it as a tonic, a small action taken once a day that will make a big difference over time.

DE-STRESS  You absolutely must find ways to decrease your stress level. This is a big ask in these trying times but it is essential.  Meditation, taking a regular walk, doing daily yoga, remembering to plant your feet on the ground and breathe. Reducing stress levels will help build up your resistance to illness and can also help you let go of unwanted weight.

LAUGH I heard a physician speak about this just last week when I was at a comedy show, of all places. Laughter lowers blood pressure, improves blood flow to the heart and other organs, and has shown to help improve resistance to disease. I set time aside every day for chuckles watching The Daily Show and Colbert Report.

GET OUTSIDE We weren’t meant to be indoor creatures. Acclimate to the colder weather by making an  extra effort to get outside a little every day. Talk a walk, go sit in the park, enjoy a little fresh air. This will help your body make gradual adjustments rather than be stressed by a sudden change.  Wear a scarf and protect your neck and upper back against the wind.

SOUP is a magical food during this time of year, it’s the best thing to be eating when its cold outside. I’m playing the soup for dinner game this month, I think you should too!  I have too many soup recipes to count on my blog page. You can browse through them by visiting my blog, www.DrSusanRubin.com/blog, on the lower right side of that page, you’ll find a list of categories. Simply click on SOUP and you’ll find pages and pages of recipes. Here are my top 3 soup recommendations full of warming herbs and spices:

1. Magical Miso Onion Soup this combination of onions, garlic and ginger will help fight off bug that might be coming your way. The miso helps support your gut flora which is also essential to good immunity.

2. Thai Chicken Soup the Asian spices in this soup, turmeric, garlic, chili pepper make it spicy but not too hot. Mung beans add crunch, peanuts and cilantro help to transport your taste buds to Southeast Asia.

3. Curried Squash Soup curry powder, turmeric, ginger and garlic combined with roasted winter squash make this soup very nourishing and digestible.

COOK Not everyone can afford to take a sick day when they’re not feeling well. This is one of the ways that colds and flu spread. If you cook for yourself, you won’t have to wonder whether your take out, your frozen processed packaged food or even your high-end restaurant food was made by someone who was sick.  If you make your own meals, you’ll know that the ingredients are good and you’ll be putting your own good energy into the food. There is nothing better than that. Cooking from scratch is the most effective investment of time and money you can make to ensure your own health.

IN YOUR KITCHEN Once in your kitchen cooking up flu protection for your family, let me (Deirdre, from Plan It Healthier) reiterate and highlight a few key ingredients for a preventive approach:

• fresh water, drunk at room temperature or warm, or brewed as green or herbal tea
• raw garlic
• raw honey
• onions (and other members of the allium family: leeks, chives, scallions, garlic etc.)
• ginger (ideally fresh)
• turmeric
• elderberries
• vitamin D (both from foods and supplements….or, if you can manage it, a vacation to the sun)
• vitamin C (from vitamin-rich foods, including squeezing fresh lemon juice in water and/or tea and supplements)
• vegetables – fresh, ideally organic vegetables with a good portion eaten raw
• herbal teas (peppermint, chamomile, cat’s claw, mullein, elderflower, echinacea and more). An extensive list with particular applications and herbal tea recipes available from Mountain Rose Herbs, also a good place to order high quality herbs.

Be well!

Brush, Floss and Pull?

Oil pulling, that is.  Since my husband’s last dentist appointment, I’ve noticed my coveted jar of coconut oil is almost empty!  I’ve been using coconut oil for cooking and baking (and sometimes for snacking) for several years.  A pure, unrefined, raw product, coconut oil is a nourishing real food with an impressive array of health benefits from skin care to improved immunity to heart health.

If the fact that coconut is a saturated oil has you avoiding it, know that the world of saturated fats consists of various molecule lengths.  The vast majority of the oils we consume (and with which the saturated fat health concerns are connected) are long-chain fatty acids (LCFA).  Coconut oil, however, contains mostly medium-chain fatty acids (MCFA).  MCFA do not contribute to cholesterol concerns and have been shown to protect against heart disease.

Coconut oil consists of 50% lauric acid, the highest concentration of any food. Lauric acid is an important type of fat, not found in many foods, with commonly needed anti-bacterial, anti-viral and anti-fungal power.  In lesser amounts, it contains capric acid, also with antimicrobial properties, making coconut oil a valuable medicinal food.

Now, in addition to consuming it, my husband is swishing a tablespoon of coconut oil in his mouth for 15-20 minutes a day.  The new Ayurvedic dental hygienist suggested this for the antibacterial and detoxification benefits.  He claims his teeth are whiter and cleaner already.

Optimal Oil Pulling:

1. Pick the same time everyday to work up to 20 minutes of “pulling” or swishing.
2. Do not swallow the oil, and spit it out in the trash when you are done.
3. Brush and floss your teeth afterwards to remove the toxins the oil pulled out.
4. Scrape or brush your tongue to completed rid your mouth of any remaining toxins.
5. Enjoy a super clean and healthy day!

I won’t be surprised to find Coconut Colgate and Coconut Crest in the drugstore in the near future, but like most “new” health findings, there is usually a long history of use in traditional cultures.  Throughout the tropics, coconuts have been used successfully for many culinary and medicinal uses for thousands of years. Therefore, I’ve stocked up on organic, unrefined coconut oil and made room for a jar next to the toothbrushes as well as in the kitchen.

To learn more about using coconut oil for a healthy mouth:

• Coconut Oil Combats Tooth Decay by Dr. Mercola
• Dr. Bruce Fife’s book Oil Pulling Therapy: Detoxifying and Healing the Body Through Oral Cleansing

In addition to replacing your mouthwash with coconut oil, if you also like the idea of eating it, here is a very simple recipe to get more coconut in your life.

Coconut Toast: Spread coconut oil or coconut manna (a spread made from the whole coconut) as you would butter on a slice of toast and cover with unsweetened coconut flakes.  Add a sprinkling of cinnamon if this reminds you of cinnamon toast. There’s no need to sweeten, as coconut comes with a naturally sweet flavor.

Elderberry Muffins for Back-to-School

With school-age children heading back for another year, I suppose I should also be concerned about getting their hair cut, supplying them with new lunch boxes, backpacks, pencils, notebooks, and, of course, outfitting them in new school clothes, but I am much more interested in with what I will fill (last year’s, still mostly intact) lunch boxes.

Day one will include an elderberry muffin.  Elderberries are tiny berries exploding with nutritional power, rightly deserving the nickname “medicine chest.”  They are an unbeatable source of fiber, vitamin C and numerous powerful antioxidants, as well as a good source of vitamin A, vitamin B6, iron and potassium.  They are hanging heavy off their branches awaiting picking this time of year. And since their name suggests growing up and getting older, they are the perfect companion for the first day of a new school year.

Elderberry Muffins

• 3 cups flour (divided between white and whole wheat as you like)
• 1-2 tablespoons ground flaxseeds*
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 2 eggs, beaten
• 4 tablespoons olive oil
• 2/3 cup raw honey
• 1 cup whole milk
• zest of 1/2 lemon
• 1 cup fresh elderberries

Method:

1. Preheat oven to 350˚, and prepare muffin tins by greasing or filling with paper baking cups.
2. Mix dry ingredients together.
3. Cream together eggs, oil, honey and milk, and add to dry mixture.  Blend together, add lemon zest and gently fold in elderberries.
4. Fill muffin tin and bake for 20-30 minutes or until a toothpick inserted into middle comes out clean.
5. Allow to cool slightly, and serve with butter and/or elder-blue superjam, if you like, and remember to set some aside for lunch boxes.

Kombucha: My New Bubbly

On Mothers Day, I was blessed with another “daughter”: a perfectly slimy, thoroughly unappealing looking, squishy, whitish patty. She won’t be winning any beauty contests, but she is teaming with life, and healthy energy!  Earlier than I had expected, the “mother” kombucha “SCOBY” (symbiotic colony of bacteria and yeast) from which I brewed my first batch, had already grown a mini version of herself.  I was delighted!

Following up on a recent post about probiotics, here’s more about what has become one of my favorite food forms (well drink, actually) of naturally occurring probiotic bacteria: Kombucha.

When first introduced to the supposed elixir, it was described to me as an effervescent fermented tea made from a mushroom.  Though I am, for the most part, open-minded about new foods (particularly ones surrounded by information about their numerous health benefits), fermented mushroom tea was a stretch.  As it turns out, it is not made from a mushroom, but a “SCOBY” which resembles a mushroom (or rather a pancake, I think) in appearance.

Kombucha traces its history back to Russian as well as ancient Japan and China, often in a context of profound health and healing.  Although conclusive scientific studies have yet to be completed in the US, centuries of anecdotal evidence have convinced many to add this beverage to their diet, and some have used it as a successful healing therapy.

The drink’s naturally occurring bacteria serve to replenish our internal gut flora, which improves our digestion and boosts immunity. It contains glucuronic acid, which is effective in cleansing the body of toxins.  In addition, the tea provides a worthwhile amount of vitamin B complex, antioxidants and minerals.  It appeals to health-seekers, do-it-yourselfers, low-carb dieters and foodies in numbers large enough to have caught the attention of beverage makers such as Red Bull, Coca-Cola, and Celestial Seasonings (all of whom have leapt on board the kombucha train).  Being more of the DIY persuasion, I gave it a try.

How to make kombucha home-brew:

When the much anticipated SCOBY (which can be ordered online) arrives in the mail:

Brew strong black tea (ideally organic) with organic sugar:

Remove tea bags or leaves, add SCOBY and fill jar with additional cool water.  Allow to sit, covered with a cloth, in a warm place:

After one-two weeks, start to taste your brew.  It will continue to ferment (as the bacteria will continue to eat the sugar), making the flavor stronger and less sweet the longer you can wait.

Save the SCOBY (which may already be growing a “daughter” so that you can start making twice as much) and serve your refreshing home brew.

Curious to know more? Various websites, such as kombucha camp, and books are here to help.

Cheers!

Welcome Probiotics!

You’ve probably heard that yogurt contains healthy bacteria, and have perhaps been swayed by recent ad campaigns treading dangerously close to “tmi”  bathroom talk. You may have tried one of the highly processed, packaged, flavored and sweetened yogurt products in an effort to improve your digestive situation. While it is true that real yogurt (as well as other naturally fermented foods) made with active cultures offer the body unique nutrition called “probiotics“, it is also true that Dannon was sued over unsubstantiated health claims made in their advertisements for “Activia” yogurt-like products and has been quietly reimbursing costumers. So beware of look-alikes.

With 100 trillion bacterial cells from 500 different species, your gut is a veritable microbial zoo teaming with critters, and that’s exactly the way you want it.  These bacteria, when healthy and plentiful, keep you healthy, digesting well, warding off “bad” bacteria, and may well also be the key to protecting yourself from more serious chronic illnesses, including cancer, heart disease and diabetes.  According to this month’s issue of the Life Extension Foundation‘s magazine, your gut contains 70-80% of your body’s immune system, where probiotics work at the molecular level to keep you well.

Their biggest enemy? Antibiotics. Not only are we being prescribed the antis more and more often, but most of our animal foods come from CAFO factory farms where animals are pumped full of antibiotics, and so by extension, so are you when you eat the meat, milk and other animal foods from these sources.  The artificial sweetener aspartame and oral contraceptives both interfere with healthy gut bacteria, and genetically modified foods and chlorinated water very well may too.

A good way to repopulation your gut bacteria, is to frequently eat fermented foods – those  sometimes called “traditional” or “live” which contain natural forms of probiotics. A quick tour around the world of traditional fermented foods include Japanese miso, tamari and natto, German sauerkraut, Bulgarian yogurt, Russian kefir, Ethiopian injera bread, Korean kimchi, Indian lassi drinks, Salvadoran curtido, etc.  For more information and simple recipes for these traditional foods, I highly recommend Sally Fallon’s Nourishing Traditions and Sandor Katz’s Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods.  Though probiotics has been receiving well deserved media attention only recently, they are by no means a new method of maintaining good health.

Since the goal is a thriving community of probiotics in your gut, you have to be a good host. Keep them out of harms way (antibiotics) and nourish them with prebiotics.  Foods such as bananas, garlic, onions, raw honey, wheat, barley, and soybeans naturally contain prebiotics, or probiotic food. For additional support, or in times of therapeutic need (such as during and following a course of antibiotics), you may also want to consider a high quality probiotic and prebiotic supplement.

Since I’ve been focusing on probiotics, no meal feels quite complete without a generous scoop of kimchi or kraut.  A bowl of plain yogurt satisfies a snack or dessert desire, and when thirsty, I reach for kombucha (a fermented tea drink).  A few of my recent favorite “full of life” foods: kimchi in an avocado half; kimchi or kraut quesadilla; sourdough bread with cultured butter; yogurt with raw honey and ground flaxseeds, and miso broth and kombucha to drink. To satisfy my growing thirst, I ordered a scoby (a kombucha “mother”) and have started brewing my own kombucha (a post on that experiment is coming soon).

Hungry for more?  Let me recommend these articles on probiotics:

• Got Bacteria? 10 Reasons to Eat Fermented Foods
• Beware Bacteria Growing in Your Gut Can Influence Your Behavior
• The Benefits of Fermented Food

And if you’re as hooked as I am, you’ll be happy to know this great looking new book is coming out next month: The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes from Around the World by Sandor Katz with a foreword by Michael Pollan.

But first, my bowl of yogurt:

Vegetable Miso Soup with Tofu

You are probably familiar with miso soup as the light salty broth often served in sushi restaurants before the nori rolls. It has long been used in Asian cooking, primarily in Japan, as a highly nutritious flavoring made from fermented soybeans (sometimes in combination with rice, barley or wheat).  The process of fermentation increases the nutritional value with additional B vitamins, enzymes and probiotics.  It is easy to work with and should be a regular in every kitchen.

My first impression of miso was a memorable one.  I was a young teen and my parents had recently decided to follow the macrobiotic diet.  I came downstairs one night looking for a snack when I discovered an unfamiliar dark brown paste in the refrigerator which looked, to my tired and undiscerning eyes, remarkably like chocolate paste.  Ready to receive a spoonful of something akin to Nutella, my tongue jerked is horror when it tasted an outrageously salty tablespoon of miso!

Miso (along with other probiotic foods, discussed further here), is a healthy additional to any diet, and is essential during and after a course of antibiotics.  The immune system starts in the gut, so to be in good health, you’ve got to start there.  Full of “friendly” bacteria which aid in digestion as well as form the first line of defense against undesirable bugs, the gut and its bacterial staff need regular upkeep, and require a full restaffing after an antibacterial wave has washed through. As more and more people are prescribed frequent courses of antibiotics, the need for additional probiotics in our diet has increased.

In addition to probiotics, miso contains more available isoflavones (the nutrients credited with cancer prevention) than unfermented soy, as well as protein, antioxidants, vitamins B and K, and several minerals including zinc.

Vegetable Miso Soup with Tofu

This is a very flexible recipe.  You can easily substitute with vegetables you have, you can omit some or you can add noodles or rice to make it a complete meal.

• 1 tablespoon sesame oil
• 1-2 onions, sliced in thin half circles
• 1-2 leeks, thoroughly washed and thinly sliced
• 1-2 garlic cloves, minced
• 2-3 carrots, thinly sliced
• 1/2 cup corn kernels
• 1 small daikon radish, thinly sliced
• 2-3 shiitake mushrooms (fresh or dried), thinly sliced
• 6 cups water
• 1 package firm organic tofu*, cut into small cubes
• 2 tablespoons dried wakame seaweed
• 1 splash of tamari* (soy sauce)
• 1/4 cup organic miso paste*
• 1 bunch of scallions, thinly sliced

Method:

1. Warm oil in large soup pan. Sauté onions and leeks until soft.
2. Add garlic, carrots, corn, daikon, mushrooms (and/or other vegetables you want to use) for a quick sauté. Add water and bring to a simmer. Allow to simmer for 10-15 minutes.
3. Add tofu, seaweed and tamari and simmer another 2-3 minutes.
4. Scoop 1/2 cup of broth out of soup pot and use it to dissolve miso paste to make a strong miso broth.
5. With the heat under soup pot turned off, mix in miso broth. Adjust to taste with additional tamari and/or miso. Serve warm garnished with sliced scallions.
6. If you need to reheat miso soup, keep the temperature just under a boil, since boiling miso will reduce its many health benefits.

* A note about soybeans and soybean products.  I strongly encourage purchasing organic soy.  Soy is a very commonly genetically modified crop, and the only way to be sure you are getting a real food is to select organic versions.

Our Favorite “Stinking Rose”

Yes, GARLIC!  It can do a number on your breath, but compared to what it does for your health, that’s a small price to pay.

As winter approaches and we brace ourselves for cold and flu season, today is not a day too early to add this easy, and flavorful food to your meals.  Particularly when eaten raw, garlic has antibiotic, antifungal and antiviral properties.  A new study shows it to be 100 times more effective than two common antibiotic drugs!  According to Dr. Andrew Weil, garlic works well for the common cold, sore throat, ear infections, high blood pressure, high cholesterol, and fungal, yeast and bacterial infections.  Garlic also gets credit for cancer prevention and treatment and for the removal of heavy metals.

When you feel something coming on, make yourself some nice garlic toast: a couple of slices of whole wheat bread, butter or olive oil and then crush a good-sized clove of raw garlic on to it with a bit of salt to taste.

A simple all-purpose wellness measure is to add garlic at the end of the cooking time of recipes that call for it.  I used to start by sautéing onions and garlic, until I realized that the heat and cooking time greatly reduces the health benefits of garlic.  Now, I toss it in at the very end, keeping the garlic as raw as possible.

Salad dressings, sauces, spreads (such as pesto) and dips (such a hummus) present easy opportunities to consume additional raw garlic.  Using a garlic press or a sharp knife (chopping very fine), you can add garlic to just about any sauce or dressing.

If the fear of bad breath is keeping you from eating as much garlic as you would like, you can give this method a try.  Put a whole clove of garlic in a spoonful of applesauce and swallow whole.  As long as you don’t cut or chew raw garlic, you won’t have the smelly situation afterwards.

Garlic keeps well so you can stock up the next time you are at the market, but what is really fun and easy is to grow it yourself! Fall is the time to plant it, so don’t wait!  If you don’t already have a garden, you can start with a small patch of garlic this year.  This weekend, turn over a small piece of earth, and plant several cloves of garlic. They will settle in underground until spring, when they will greet warmer and longer days with fresh new shoots.  By early summer you will have interesting looking plants with a curlicue on the top. This is the garlic scape and should be cut off and used as you would garlic. Consider it your first harvest.  Later in the summer, the single cloves you planted in the fall, will have transformed into full bulbs of garlic.  Your second harvest.  A phenomenal rate of return!

Click here for Step-by-step directions for growing your own garlic.  If your ground is already frozen or you do not have garden space, you can grow garlic in containers.

As you watch fall take a few more degrees from the air and few more minutes of light from the day, enjoy one last round of spring-like planting.  You’ll be giving yourself the tasty and very healthy gift of fresh garlic next summer.  Enjoy!

Meatless Monday: Kale and White Bean Soup

Kale and White Bean Soup

• 1 tablespoon butter or olive oil
• 2 onions, chopped
• 3-4 cloves of garlic, minced
• 8 cups of vegetable stock (in tetrapaks, cans* or homemade)
• 1 bunch of kale, leaves washed and chopped
• 2 cups cooked white beans (cans* or soaked and cooked), such as great northern or cannellini
• 3/4 cup Israeli couscous (leave out if wheat-, grain- or gluten-free)
• a generous tablespoon of fresh herbs: thyme, basil or parsley, finely chopped
• salt and pepper to taste
• freshly grated parmesan cheese (optional)

Method:

1. Heat oil or butter in a large soup pot until warm, saute onions until translucent, then add garlic.
2. Pour in the stock and add kale and white beans, reduce heat to a simmer and allow to cook for 10 minutes.
3. Add Israeli couscous and cook 10 minutes more.
4. Season to taste with salt and pepper.  Finish with a sprinkling of freshly grated parmesan cheese.
5. As is true with most soups and stews, the flavors will be even richer and fuller the following day.  So you can look forward to tomorrow’s lunch already.

* Having canned foods (beans, stocks, stewed tomatoes, etc.) on hand can make putting a meal together very easy.  However, the research on the health risks associated with the BPA contained in the lining of most cans has me concerned, and so I try to avoid foods in cans or plastic.  When I do buy canned beans, I look for the Eden brand, a company that in 1999 committed to packaging all its organic beans in BPA-free cans.

Elder-Blue SuperJam

Four Simple, Nutrient-Dense Ingredients:

Elderberries, beautiful little bunches of dark, luscious berries, they have long been used medicinally, particularly in Europe for ailments including arthritis, colds, constipation and asthma.  So revered for their healthful benefits, elderberries were often referred to as the “medicine chest.”

Modern studies have shown that these berries do indeed contain significant antioxidants, blood-cleansing, immune-boosting and virus-fighting qualities, and components which may also assist in stress reduction. In 1995, elderberry juice was used to treat a flu epidemic in Panama.

Elderberries contain amino acids, carotenoids, flavonoids, vitamins A, B and an impressive amount of vitamin C. It is the flavonoids in particular, which are believed to account for the therapeutic qualities of elderberries.

Blueberries are packed with vitamin C (good for the formation of collagen, for healthy gums and capillaries, for iron absorption and a healthy immune system). They also contain vitamins A, E and a small amount of the B complex.

Blueberries are also a good source of dietary fiber, potassium, manganese, and have gained star status when it comes to antioxidants.  The U.S. Department of Agriculture (USDA) rates antioxidant activity per serving with ORAC values (Oxygen Radical Absorbance Capacity). Blueberries (particularly wild ones) sit near the top of the list, and so have become known as a “superfood.”  Antioxidants are credited with neutralizing free radicals – unstable molecules linked to premature aging and degenerative illness. Additionally, blueberries have been recognized for effective blood sugar regulation, making them a good choice for weight management, diabetes treatment and prevention.

Chia seeds are the edible seeds from a desert plant, appreciated for their medicinal and energy-giving properties since pre-Columbian times. They were a main component of the Aztec and Mayan diets and used for endurance, to relieve sore joints and protect the skin.

Chia seeds are very rich in omega-3 fatty acids (even more than flax seeds). They are also a good source of fiber, calcium, phosphorus, magnesium, niacin, zinc and antioxidants and do not need to be ground (as flax seeds should be). They are so deeply appreciated for their nutritional value, they, too, are referred to as a “superfood“.

Maple syrup is enjoyed for its flavor, mineral content and its local availability here in Vermont. Nutritionally, it received additional recognition in a recent Canadian study. Maple syrup and local raw honey are my favorite sweeteners.

Several years ago I planted two small elderberry bushes.  They’re apparently happy, leaving me looking for good destinations for all these berries.  I wanted to make them easy to consume regularly in a quick recipe with a simple ingredient list.

Inspired by a jam recipe I saw in Peggy Kotsopoulos’s Must Have Been Something I Ate, I combined these four ingredients to make Elder-Blue SuperJam.

Peggy’s “Guilt-Free Blueberry Jam” recipe calls for:

• wild blueberries or other berries
• vanilla extract
• coconut sugar
• ground chia seeds

She recommends serving this on sprouted grain toast or as a topping on her Lemon Berry Tart (recipes available in her book).

Elder-Blue Superjam

• 2 cups raw blueberries (preferably wild, otherwise organically cultivated)
• 1/2 cup raw elderberries (freshly picked or frozen)
• 1 tablespoon maple syrup (or more to taste)
• 1 teaspoon ground chia seeds

1. Grind chia seeds in a designated nuts & seeds coffee grinder.
2.  In a food processor, combine blueberries (minus a small handful), elderberries, maple syrup and the ground chia seeds until it is a gorgeous deep bluish purple mixture. Stir in the whole blueberries by hand.
3. Spoon into jelly jars and store in the refrigerator.

Because this jam is made in a food processor (and not cooked), the raw berries’ nutrients are preserved (the heat from cooking berries to make conventional jam and jelly destroys important enzymes, and reduces the vitamin content). The chia seeds add a host of nutrients, and fill the role of pectin, since it helps the mixture thicken while it sits in the refrigerator.  It’s very easy to make and astonishingly healthy to eat.