Super Immunity Boosting Hijiki-Shiitake Wraps

In our class this week we spent some time talking about menu planning for specific health reasons.  I decided to look into immune boosting foods since cold and flu season are right around the corner and I thought this would be something with broad interest.

So off we went to the library to do some research on immune boosting foods and I found some good inspiration in the book Super Immunity Foods.   One of the recipes in the book called attention to the combination of Shiitake mushrooms, which are a good source of an immunity building compound called lentian, and apparently this becomes even more powerful when paired with the sea vegetable Hijiki.  So using these two ingredients as a starting point, I tweaked one of their recipes and started to add even more immune boosting foods to create a wrap so darn healthy that I don't even know where to begin.

Another chart that I found useful in looking for immune boosting foods came from a chart I found on the internet from the World's Healthiest Foods and if you scroll down a bit on this link you'll find a chart that lists some super healthy foods for the immune system along with a mention of what immune boosting compounds they contain.


Donna's Super Immunity Boosting Hijiki-Shiitake Wraps


1/4 cup dried Hijiki (a type of seaweed)
6 - 8 oz Shiitake mushrooms
2 tbs coconut oil
2 carrots diced small
1 squash diced small
1 onion diced
3 cloves garlic diced finely
1 Tbs grated ginger
1 cup diced Tempeh (a fermented soybean) (if you prefer, you could used diced chicken or fish)
1/4 cup Tamari sauce
Homemade Sauerkraut if available (optional but worth it!)
Sea Salt/Pepper to taste
Lacinto Kale (several big leaves)


Soak Hijiki in cold water for ten minutes to hydrate and soak Shiitake mushrooms in warm water also for 10 minutes.  Rinse Hijiki and discard water.  Put coconut oil in hot saute' pan and then add onions, carrots, squash and then garlic and ginger.  When nice and soft then add the Tempeh, mushrooms and Hijiki and Tamari sauce and also salt/pepper to taste.  


In a pot of boiling water quickly blanch large Kale leaves and then put in an ice bath to stop the cooking process.  Place the wrap on a plate and then add a dollop of homemade sauerkraut and then put a larger amount of the Hijiki-Shiitake mushroom mix on the wrap as well and then roll up the kale to make a wrap.


Here's a photo of just the Hijiki-Shiitake mix:

This is so tasty and full of immune boosters!  The Kale has Vitamin A, E and K to enhance the function of white blood cells, increase the responses to antigens and provide antiviral protection.  The homemade sauerkraut if you have it is a great source of probiotics that will boost immunity and has so many phytonutrients that you get from all the colors used in making the kraut.  Onions and garlic contain sulfur and flavenoid phytonutrients to provide antibiotic and anti-inflammatory properties and the Shitake mushrooms contain lentian to strengthen the immune system.  According to fats expert Dr. Mary Enig, "coconut oil has antiviral, antibacterial, and antifungal properties of the medium chain fatty acids/triglycerides (MCTs) found in coconut oil and have been known to researchers since the 1960s."  Ginger is beneficial for the digestive tract and has anti inflammatory properties.  Tamari, which is a fermented soy sauce, is a good source of Vitamin B3 and B2 as well as minerals such as iron, phosphorous and manganese and also has free amino acids.  Tempeh, which is fermented soy and in my opinion healthy only because the fermentation process, is a source of Vitamin B12 and also B2, B3, and B6.  Unfermented soy products such as Tofu can be dangerous when eaten in large amounts.  I don't want to get off topic here, but for the dangers of unfermented soy I recommend The Whole Soy Story by Kaayla Daniel.

Now the best news about all of this is that my youngest daughter actually ATE this mixture tonight for her dinner!  I felt like Kevin Costner in Field of Dreams... if you build it, they will come!  You have to just keep on letting your kids try these new combinations of foods and when you least expect it, your child will eat some of this stuff!  I honestly did not think my daughter would eat mushrooms or Tempeh or any of this stuff but she DID and SHE ENJOYED IT!  So never give up on trying to introduce these kinds of foods to your kids.  Her little body got such an immune boost and that in turn, gives me a giant smile and probably an immune boost myself!


Posted by Natural Chef Student Donna Bauman



Also posted at fromprocessedtopure@blogspot.com

Mineral Buddies

Like Batman and Robin and Peanut Butter and Jelly, minerals work best when they are balanced together.  Vitamins and minerals, which can be categorized as major minerals (Calcium, Phosphorus, Potassium, Sulfur, Sodium, Chloride and Magnesium) and minor or trace minerals (Zinc, Iron, Manganese, Copper, Boron, Silicon, Molybdenum, Vanadium, Chromium, Selenium and Iodine) are essential for the proper functioning of our cells.

But before you just start randomly popping pills to get more minerals into your body, recognize that the plants and animal foods that contain minerals have the right balance found in nature.  Calcium, for example, which is the most abundant mineral in the body works best when the ratio of Calcium to Phosphorus is 1 to 1/2.  When there is too much Phosphorus, osteoporosis can result.  There is a lot of Phosphorus in soda which is one reason that it is so harmful to consume large amounts of soda as this upsets the body's natural Calcium/Phosphorus balance.  Good sources of Calcium are Kelp, Cheddar Cheese, Carob flour, Dulse (seaweed), Collard Greens and Kale.  Some care must be taken to make sure that minerals are absorbed properly as some plant compounds such as Phytates and Tannins can bind to minerals to make them hard for the body to absorb.  Juicing, which separates the fiber, can be an effective way to get the Calcium in greens because the body is better able to absorb the minerals that are in the juice.

Magnesium is also a good "friend" to Calcium and Phosphorus and Magnesium and Potassium are "electrical buddies" in that both are involved in maintaining the electrical charge of cells, particularly in the muscles and nerves. Good sources of Magnesium are Kelp, Wheat Bran and Germ, Almonds, Cashews and Molasses.


Another group of "friends" are Potassium, Sodium and Chlorine as these are electrolytes-- mineral salts that can conduct electricity when dissolved in water.  Electrolytes are always found in pairs.  A positive molecule such as Potassium or Sodium will always have a negative molecule such as Chloride.


Sulfur is found in higher concentration in the structure of joints, hair, nails and skin.  Sulfur rich foods include eggs, legumes, whole grains and garlic.  


Among the trace minerals are Boron (in prunes, raisins and almonds) and Chromium which helps regulate blood sugar (found in Brewer's Yeast and Calf's liver).  Copper is helpful in the manufacturing of hemoglobin.  Copper and Zinc are also "good buddies."  Foods high in copper are even higher in Zinc.  Iodine is essential for Thyroid health and can be found in iodized salt, sea vegetables and seafood.  Iron plays a central role in the hemoglobin molecule.  The most common mineral deficiency is Iron and this is especially so among vegetarians.   Good sources of Iron are clams, Molasses and beef liver.  Some research has shown that the body is better able to absorb iron from animal sources.  Manganese has an important role in many enzymatic functions.  Molybdenum is helpful in the detoxification process and good sources are legumes and whole grains.  Selenium has cancer fighting properties and can be found in Brazil Nuts.  Silicon is helpful for bone growth.  Vanadium has some controversy as to whether it really is even an essential trace mineral but is suggested to be helpful in hormone, cholesterol and blood sugar metabolism.  


Finally, there are several nonessential minerals that have not been shown to have an important known effect on human nutrition.  However, there may certainly be some benefits that are not fully understood yet.  Many of the nonessential minerals are considered toxic chemicals such as Mercury, Nickel, Lead and Aluminum.


As with most things, following the laws of nature turns out to be a good idea.  If you eat a whole foods based diet, you will be getting minerals in the right balance.  Just follow the "buddy system" and know that you will be getting a good mix of minerals if you eat whole foods!

Of course the better the quality of the soil, the more minerals that will find their way to our food.  Just yet another reason why we need to care about our environment and food systems so that we can all get the minerals that we need to thrive. 


Posted by Natural Chef student Donna Bauman

Eat Your Rainbow

Eating a rainbow of colors daily offers balanced nutrition due to the variety of phytochemicals present in plant pigments. 

What are phytochemicals?

Phytochemicals encompass a wide variety of compounds produced by plants and can be found in fruits, vegetables, beans, grains, and other plants. Thousands of phytochemicals have been discovered, but only a few have been studied closely. As a result of current findings, seed companies and the biotech industry are investigating new ways to increase the level of nutrients and phytochemicals in plants.  Some of the more commonly known phytochemicals include beta carotene, ascorbic acid (vitamin C), folic acid, and vitamin E. 

Other common names for phytochemicals are :

Antioxidants, flavonoids, flavones, isoflavones, catechins, anthocyanidins, isothiocyanates, carotenoids, allyl sulfides, polyphenols.

Why should I eat phytochemicals?

There is evidence that a diet rich in disease-fighting phytochemicals may reduce oxidative stress which is a leading cause of premature aging, cancer and many other diseases. 

How do I incorporate phytochemicals in my diet?

You are the artist so get creative with your palate--purple potatoes, green broccoli, red tomatoes, orange pumpkin, yellow onions, white mushrooms. Using a rainbow of colors not only provides a broad spectrum of nutrients but adds visual appeal to your plate and a variety of flavors and textures for your tastebuds.  Orange,green,purple and blue plants offer some of the highest nutrition so it's a good idea to try to eat these colors daily.  Reds don't need to be a part of the daily mix but should be included often.  Aim to eat as many fruits and vegetables as you can daily. When preparing meals at home, ask yourself--how can I incorporate more fruits and veggies into this meal?

Suggestions:

• Sandwich - add lettuce, tomatoes, sprouts, peppers or avocado
• Chili - add onion, peppers, squash, sweet potato
• Macaroni and Cheese -add some cooked pureed carrot or some orange squash
• Stir fry - go light on the protein and heavy on the veggies

Contributed by Maureen O'Neal

What is this "inflammation" I keep hearing about?

Inflammation is a natural process in the body to heal and get rid of unwanted invaders. It is beneficial to our body however in our society we tend to be chronically over inflamed; this is the path to many chronic diseases. Inflammation is characterized by redness, swelling, heat, and pain due to the rush of blood cells to the area. The “-itis” suffix diagnosis that your doctor may have given you, such as bronchitis, arthritis, tonsillitis etc. are all fancier sounding names for inflammation of that specific area.

Inflammation is caused by a number of things, many which we can control and some which we cannot. Pollutants in our air, food, water, and buildings enter our body and lead to inflammation. Stress on the body such as injury, lack of sleep or exercise, and emotion management cause inflammation.  An imbalance of essential fatty acids, namely omega 3 & 6 leads to inflammation; this is common in our society as we do not get enough omega 3 fatty acids. Alchohol, processed foods, and certain, personal ‘problem foods’ can also lead to inflammation.

Numerous chronic diseases are shown to be linked to chronic high levels of inflammation. These include, but are not limited to, cancer, diabetes, depression, asthma, arthritis, allergies, obesity, and heart disease.

There are some simple diet adjustments that will help you avoid or at least better control levels of inflammation. Increase your intake of Omega 3 fatty acids compared to Omega 6 (we get plenty of Omega 6 no problem). Avoid highly processed and refined foods, as they are unfamiliar to the body, causing inflammation. There are also many foods that may or may not cause you personally to have inflammation but are general ‘problem foods’ that many people have allergies or sensitivity to. These include: dairy, shellfish, nuts, eggs, corn, wheat, beef, chicken, pork, tomatoes, onions, chocolate, caffeine, alchohol, citrus, apples, bananas, and smoke (first or second hand). This list seems daunting, and only you can know exactly what is going on in your body, so it is important to note how you feel after eating ‘problem foods’ to further understand what your body needs. 

Switching to a whole foods diet that is mostly plant based will greatly reduce inflammation. Top inflammation fighting foods include cruciferous veggies, leafy greens, legumes, citrus (if it is not a ‘problem food’ for you), berries, whole grains, foods high in beta-carotene (carrots, pumpkin, sweet potato..), garlic, turmeric, ginger, and fermented foods. Sunshine is also a great combatant to inflammation, so get out in the sun, eat some veggies, and stop chronic inflammation in its tracks!

Sea Vegetables

Have you been looking for an easy way to get more nutrient dense foods into your diet?  Well, look no further, Sea Vegetables are here to save the day.  With just a small amount you can increase your trace mineral (up to 30x more than land vegetables) and vitamin intake, while pulling toxins out of your body (chelation).  They can also help you reduce your table salt use because they are naturally salty. They can easily be put into your stocks (2" piece of kombu), or mix them into your rice.  We added some to Baba Ghannouj (recipe below).

There are many different sea vegetables, such as, Kelp/Kombu, dulse, nori, arame, wakame, hijiki, irish moss and agar (which can be used as a gellatin).  These can be found at several online options such as Maine Coast, Eden organics or Emerald Cove.  If you are looking for these at your local store you should look in the asian food section or macronutrients section.

So go ahead, try them and enjoy them.

Baba Ghannouj with Dulse
makes 1 1/2 cup

ingredients
1 medium eggplant
1/4 cup     fresh lemon juice
1/8 cup     Tahini
1/8 cup     Cashew butter
2               Garlic cloves
1/2 tsp      Sea salt
1/2 tsp     Dulse
1/8 tsp     Ground Cumin
1 pinch    Cayenne
2 Tbsps   Olive Oil
1/4 cup    Flat leaf parsley, chopped fine

Pita bread as needed

Procedure:

1. Grill eggplant or roast in hot oven, turning often; cook until soft
2. Peel off skin while hot and remove stem and end if still firm
3. Chop flesh and pound to a puree in a mortar with pestle, or puree in a blender or food processor
4. Blend in 3/4 of the lemon juice and gradually add the tahini and cashew butter
5. Crush garlic to a paste with Dulse, salt, cumin, cayenne and add to eggplant.  Beat well: adjust flavor with more lemon juice and salt
6. Beat in olive oil and parslet.  Do not puree the parsley.
7. Serve with pita bread as an appetizer.

Got Milk?

Most of us drink milk in order to get our recommended daily dose of calcium, which is essential for strong bones and a healthy immune system, among other things.

But did you know that 30-40% of the world’s population does not produce lactase, the enzyme needed to digest milk?

It’s true, but fear not - there are plenty of other ways to get the calcium you need. Leafy greens, broccoli, fish, and almonds are just a few examples of foods high in calcium. You can all try choosing a dairy-free alternative like almond milk, coconut milk, or rice milk.

We decided to experiment with non-dairy milks. Here’s our recipe for homemade chocolate banana almond milk – we like it and we hope you will too.

Chocolate Banana Almond Milk

Makes 3 cups

Serving size 4-6 ounces

2 Cups Almond Milk*
1 Cup Banana
1 Tbsp Cocoa Powder
2 Tbsp Date Puree (or sweetener of your choice)
1 1/2 oz Belcolade Chocolate min cocoa 70 5%
3 tsp Vanilla
2 tsp Blackstrap Molasses
1/2 tsp Cinnamon


Steps

1. Place all ingredients into a high powered blender and blend until smooth.

*Almond Milk
1 Cup Blanched Almonds
3 Cups Water


Steps

1. Remove skin from the almonds.
2. Place almonds and water into a high powered blender and blend until smooth.
3. Strain liquid through a cheesecloth-lined strainer.
4. Squeeze excess liquid out of the cheesecloth into the strainer.

Importance of Quality Ingredients

During our first week of Therapeutic Cooking we discussed the importance of using quality ingredients to maximize our health and wellbeing.

How we define quality?

• Whole Foods - Real food that your grandmother would recognize i.e. an apple instead of an artificially flavored, colored Fruit Roll Up. 
• Fresh/Local/Seasonal Food - Fresh food has maximum nutrients compared to refined, processed food which is devoid of most nutrients.  It's important to eat food that would naturally grow in your region in the appropriate season.  
• Organic Food - Food that is free of synthetic fertilizers and chemicals reducing the toxic load on your body.
• Non-GMO Food - Food as defined by nature not genetically modified in a lab.  The long-term health effects of GMO food are unknown.

Quality ingredients also taste better!  Although costs may be higher in the short term, the long-term health benefits are priceless.

Posted by Maureen O'Neal