Chili

You've heard about "Eating the Rainbow". Now you can do it in one meal with this colorful, salsa-inspired chili. It's a satisfying lunch or dinner. Serve it with corn chips or corn tortillas if you're gluten-free. Splash it with lime before it goes into your mouth.

Eat the Rainbow Veggie Chili
1 can black beans, rinsed
1 can kidney beans, rinsed
2 tablespoons high quality extra virgin olive oil
1 small yellow onion, diced
5 cloves fresh garlic, minced
2 small or 1 medium zucchini, halved and cut into half moons
1 small red pepper, diced
1 medium carrot, diced
1 cup medium chunky salsa
1/2 cup water
3/4 frozen corn (fresh if in season)
4 pinches of sea salt
Optional:
4 lime wedges
Corn chips or corn tortillas

Open cans and empty beans into a strainer, rinse thoroughly. Heat a stock pot to medium-high, then add olive oil. Add onion, garlic and 1 pinch of salt and saute until onion becomes translucent. Reduce heat to medium and add zucchini and 1 pinch of salt, stir for 2 minutes. Add beans and stir. Add red pepper, carrot, salsa, water, corn and remaining salt and stir until all ingredients are integrated.

Reduce heat to low and let simmer for about 10 minutes. Taste and adjust salt as needed. Serve with a squeeze of lime.

Preparation time: about 25 minutes
Makes 3-4 servings
Copyright 2010, Genevieve Sherrow, MS, CN, Original Recipe.

Succulent Squash

Its tender, sweet, yellow orange flesh is packed with anti-inflammatory beta-carotene and vitamin C, B vitamins, folate, potassium and fiber. There's no reason to pass up the opportunity to take advantage of this nutrient density this winter. Several varieties of squash start making their way into supermarkets and local farmer's markets in early winter. Here in the Pacific Northwest, we have access to varieties such as butternut, acorn, delicata, kabocha, hubbard and several others.

Squash can be prepared using a variety of cooking techniques such as roasting, baking and sauteing. I usually prepare a flavor-enhancing marinade for my squash which includes a high quality unrefined oil such as olive or sesame, an acidic condiment like brown rice vinegar or soy sauce, and a source of sugar like agave nectar, honey or syrup. Enjoy this simple, sweet recipe.

Baked Delicata Squash
1 tablespoon unrefined extra virgin olive oil
2 teaspoons Tamari or soy sauce
1 tablespoons maple syrup, honey or agave nectar
1/2 teaspoon sea salt
1/8 teaspoon crushed black pepper
1 delicata squash
2 tablespoons cilantro, chopped

Preheat oven to 400 degrees.

Combine oil, soy sauce, syrup, salt and pepper in small bowl and whisk together, set aside. Cut squash in half, scrape out the seeds with a spoon. Do not peel the skin off. Drizzle liquid mixture over squash flesh.

Place squash face down on a baking sheet. Bake for approximately 20 minutes or until soft. Garnish with cilantro.

Copyright 2010, Genevieve Sherrow, Original Recipe.

Coconut: A functional, flavorful food

Coconut is a versatile staple food in many different cultures. The milk is used in sauces, and as the base of soups and stews. The oil is used for frying and in baked products. The “meat” of the coconut is shredded into baked products and used in custards, puddings and porridges. Beyond its culinary applications, coconut has a number of controversial yet beneficial health effects which deserve attention and exploration.

Coconut is high in saturated fat which has been associated with cardiovascular disease and weight gain. However, the structure of fat in coconut, medium-chain triglycerides (MCT), is different from the fat found in animal products. MCTs are not deposited into fat tissue like their long-chain counterparts. They are rapidly digested because they don’t require bile for absorption. Because they are digested so quickly, they are converted into energy thereby boosting metabolic rate and weight loss. In fact, some practitioners prescribe coconut oil to patients undergoing weight loss.

Coconut oil also contains special health promoting constituents such as lauric acid and caprylic acid. These constituents have antiviral, antifungal and antimicrobial properties and have been used to treat Candida, yeast overgrowth, and weakened immune systems. In addition, a recent study demonstrated that these constituents increased HDL levels, the "good" cholesterol.

In addition to its health effects, coconut has a low allergen potential. Coconut-based milks, yogurt, butter and ice cream may be suitable substitutions for those with dairy sensitivities. Similarly, coconut flour can be a tasty, nutritious alternative to wheat and grain-based flours and may be worth exploring by individuals with wheat and gluten intolerances. Consult a qualified health practitioner if you need additional guidance on how to make appropriate substitutions.

Coconut curry chicken with plum wine
1 tablespoon extra virgin coconut oil (for frying)
4 chicken thighs (organic and pastured are best)
1 can whole coconut milk
1 cup plain rice milk
3 teaspoons curry powder or 1 tablespoon curry paste
2 tablespoons raw honey or agave nectar
1/4 cup plum wine (can substitute cooking sake or mirin)
2 teaspoons fish sauce
1 cup cilantro, coarsely chopped, for garnish
Lime to taste

Heat skillet to medium-high, then add coconut oil. Brown chicken on both sides. Add coconut milk, rice milk, curry powder and stir. Then add honey and plum wine. Reduce heat to low, cover skillet and let chicken simmer for about 20 minutes. Top off with fish sauce before serving. Garnish with cilantro and lime.

Prep time: 25 minutes
Makes: 4 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.

Why Balance Blood Sugar?

Blood sugar refers to the amount of sugar or glucose in the blood at any given time. Glucose is the body's preferred source of fuel. The brain, nervous system and red blood cells cannot function without continuous supply of energy from blood glucose; however, we must pay close attention to the quantity and quality of glucose/carbohydrate that we consume, the food source from which it comes, and the quality of its ingredients.

The glycemic index or GI is a value assigned to a carbohydrate-containing food based on the rate at which it affects blood sugar levels. Factors that affect the GI include total fiber content, protein and fat content, and carbohydrate quality (that is, whether the carbohydrate comes from a refined source or from a whole foods source). Foods with a high GI rapidly increase blood sugar levels and include highly refined and processed foods such as breads, pastas and crackers; and sugars and sugary foods such as candies, pastries, soft drinks and corn syrup. Starchy vegetables like potatoes, peas and carrots also have a high GI. Foods with a low GI help balance blood sugar, reduce carbohydrate cravings and are effective for weight management. Whole foods such as lean meats, fish, beans, legumes, vegetables, nuts and seeds and whole grains typically have a low glycemic index.

Balancing blood sugar is important for optimal physical and emotional health regardless of whether you have diabetes, hypoglycemia or blood sugar management issues. A steady supply of glucose is essential to fuel optimal brain function, and therefore, low blood glucose can cause headache, irritability, anxiety and depression, dizziness, fatigue and poor endurance. Low blood sugar can also cause sugar cravings leading to erratic eating patterns.

Here are some general recommendations for sustaining blood sugar.

·Eat at regular intervals, about every 3-4 hours, including 3 meals and 1-3 snacks daily.
·Avoid skipping meals and eating excessively large portions of refined carbohydrate such as white flour or corn syrup.
·Eat balanced snacks or meals that include whole foods containing protein, complex carbohydrates, healthy and high quality fats, and fiber. A balance of macronutrients will slow digestion and moderate blood sugar.

Warming Foods to Combat the Cold

In Traditional Chinese Medicine (TCM), optimal health is based on the harmonious flow of Qi or energy in our bodies. Our daily diet and nutrition provide an easy means to help harmonize this flow of energy. In TCM, it is considered healthy when our diets help our bodies to maintain a healthy interaction with our environment. The simplest way to accomplish this is by eating foods that counteract and balance the extremes of the season in which we consume them. For example, during the summer, warm and dispersing foods help to move our heat towards the surface of our body where it can be released, via an opening of the pores and sweating, and thus help prevent our interiors from overheating. Conversely, during the wintertime, TCM teaches us to utilize more salty and bitter foods which tend to cool our body’s exterior while helping to conserve and move our inner core heat deeper within our bodies.

Occasionally the extremes of a particular season can overwhelm us and lead to an imbalance and illness. This can occur with overexposure to either extreme cold or heat. If we find ourselves chilled after long exposure to cold, warming foods can help our bodies to regain equilibrium. According to TCM, getting overly chilled can lead to illness, so it is important to avoid long exposure to cold conditions.

A bowl of warming soup or stew can be particularly enjoyable and beneficial after a long day outside in very cold conditions. Here are some tips to increase the thermal nature of foods. 1) Try cooking methods that use a lot of heat, such as roasting, stewing, baking, or braising. 2) Use garlic, fresh ginger, and onion in vegetable sautés, soups, or stews. 3) Add warming foods and spices to cooler foods. For example, grate ginger on a salad, sprinkle cinnamon on cold milk. 4) Drink beverages room temperature or warmer, and avoid ice-cold beverages.

While these suggestions can help most healthy people, you should always consult a qualified nutrition practitioner if you need additional guidance on how to balance your diet individually.

Rainbow Root Vegetable Soup
Root vegetables are warming and sweet. This colorful stew-like soup will nourish you on a cold winter day.

2 tablespoons olive or canola oil
2 tablespoons fresh ginger, peeled and minced
4-5 cloves fresh garlic, minced
1 medium onion, chopped
1 large parsnip, peeled and cut into half moons
2 medium carrots, cut into half moons
1 large rutabaga, peeled and cubed
2 medium purple potatoes, cubed
6 cups vegetable stock
Sea salt and crushed black pepper to taste

Heat stock pot to medium high, add olive oil. Sauté ginger and garlic for 1 minute. Add onion and a pinch of salt and sauté until they become translucent. Add carrot, parsnip and rutabaga and 3 pinches of salt and sauté for about 3 minutes. Add stock and bring pot to a boil. Turn heat to low and simmer for about 25 minutes or until vegetables are tender. Taste and adjust salt as needed.

Prep time: 40 minutes
Makes: 4-5 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.

Nature's Hidden Source of Vitamin D

When vitamin D comes to mind, we usually think of sunshine. Sunshine is without a doubt the best source of vitamin D. However, we don’t always have access to it, especially during the winter months, if we live at northern latitudes, or if we spend most of our time indoors. With limited sun exposure, we rely on food for vitamin D. It can be challenging to meet our daily vitamin D needs with food, particularly if we are vegan or vegetarian. Cold water fish, cod liver oil, milk and egg yolks are some foods with high levels of vitamin D3 or cholecalciferol. One would need to consume 4 ounces of fish or 4 cups of milk to meet the daily recommendation of 400 IU.

Another source of vitamin D in our diet is mushrooms. Mushrooms contain a slightly different version of vitamin D called ergocalciferol. Ergocalciferol or vitamin D2 is produced when mushrooms are exposed to UVB light. Mushrooms are usually cultivated indoors, so much of this vitamin D is not produced under these conditions. Recently, mushroom producers have paired with the FDA and academic institutions to study the impact of UV light on vitamin D production in mushrooms. What they’ve discovered is that exposure to UV light during the cultivation process significantly increases the ergocalciferol content of some varieties of mushrooms. Although studies are being conducted to determine whether the biological activity of ergocalciferol is equivalent to that of cholecalciferol, the vitamin D found in animal sources.

Vitamin D plays a critical role in calcium absorption and bone health. Recent studies have linked vitamin D deficiency with osteoporosis, some cancers, cardiovascular disease, and autoimmune illnesses such as multiple sclerosis, rheumatoid arthritis and insulin-dependent diabetes. Those at risk for vitamin D deficiency include older adults, individuals living at northern latitudes, people with dark skin, and those with fat malabsorption. Given its role in promoting health and preventing disease, it's critical that we optimize our vitamin D status. Mushrooms may be one food source of vitamin D and they have other nutritional benefits. They are high in B vitamins, potassium, zinc, phosphorous and selenium. In addition, they are free of cholesterol and fat, and have one of the highest protein contents of any vegetable. The Pacific Northwest offers hundreds of varieties of wild edible mushrooms. You can purchase these at farmer’s markets or at the grocery store and prepare them using a variety of cooking techniques including roasting, stewing, frying and sautéing.

100 Mile Thanksgiving

Thanksgiving is an ideal time of year to experience the benefits of the 100-mile diet. The idea behind 100-mile is to eat a diet consisting of foods that have been grown within 100 miles of where you reside. Depending on where you reside, many of the foods that we eat during Thanksgiving are available locally like sweet potatoes, squash and pumpkins. We should take advantage of this abundance for a number of reasons. First, buying locally harvested food supports local farmers which in turn supports your local economy. Second, you save money when you eat locally; foods purchased at local farms or farmers’ markets are often cheaper than non-local food that’s been shipped across the country or from overseas. A third reason to buy local is for the health of the environment; shipping or flying food cross-country uses large amounts of fossil fuels which harm our environment. The health benefits of 100-mile diets are also significant. Studies have demonstrated that local, seasonal fruits and vegetables have a more diverse nutrient profile than their non-local counterparts which means you’re getting more essential vitamins, minerals and antioxidants for every dollar you spend. Here are 6 tips that can help bring the 100-mile diet into your feast this Thanksgiving:

1. Turkey: Purchase a free-range, naturally raised local turkey from your local butcher or grocer.
2. Stuffing: Stuff your turkey with organically grown, locally harvested whole grains such as wild rice or buckwheat instead of bread. You might also add some locally foraged wild mushrooms such as oyster, chanterelle, or portabella mushrooms.
3. Root vegetables: Buy root vegetables such as sweet potatoes, yams, parsnips and rutabagas from local farmers instead of buying conventionally-grown white potatoes.
4. Squash: Pumpkins and numerous varieties of locally grown squash are abundant during this time of year. Purchase them at a pumpkin patch or local farmers’ market.
5. Beverages: Apples are everywhere during the fall and winter months, and local apple cider, often found at farmers’ markets and natural foods markets, is the perfect accompaniment to your thanksgiving feast. Serve chilled or hot with mulling spices. If you’re serving wine, get to know your local winemakers either in person or online.
6. Dessert: Capitalize on those sweet potatoes, pumpkins or apples that you bought locally and make your own pies instead purchasing them at the store.