Okra, Parsley and Quinoa

We are approaching the end of the alphabet – and I think I’ll have to continue beginning from A again in January – there are just too many healthy foods to talk about! For now let’s talk about okra.

Okra
Chances are if you are not from the south and have never had fried okra or gumbo – you’ve never had okra and that’s a shame! It’s a complete food with SOOO many health benefits – I’m going to list just a few:

Loaded with fiber that stabilizes blood sugar and helps reduce cholesterol and removes other toxins sending them to your liver to be neutralized and released;

Soothing to the digestive system and so great for those with ulcers; acts as a prebiotic, which means it feeds the good bacteria in your gut and also bulks up stool to prevent constipation gently;

Very low in calories and a very alkaline vegetable loaded with vitamins A, C, K, folate and iron, calcium, manganese and magnesium.

I realize the slimy texture turns many off although the “slime” is the mucilaginous content that makes it so soothing to the digestive system. I’ll share some tips for reducing the slime factor below.

Parsley

This is so much more than just decoration on your plate! Two tablespoons of parsley have 16% of your daily quota of vitamin C, as well as 12% of the vitamin A you need daily! It’s a natural diuretic and helps balance the levels of sodium and water in your system. It’s rich in antioxidants and anti-inflammatory substances as well. It’s a blood builder and purifier and has even been shown to help with hormonal balance! It’s actually considered one of the world’s 7 most potent disease fighting spices!

The easiest way I’ve found to be sure to get it in my diet is to add the leaves from several stalks of organic Italian parsley into my morning smoothie. I can’t taste it and it just boosts the nutritional value.

Quinoa

This happens to be one of my absolute favorite grain-like seeds! I use quinoa as a substitute for brown rice or couscous as a side dish and also as a breakfast “grain” in place of oatmeal to change things up.

It is a high protein food – 3.5 ounces provides 14 grams of high quality, complete protein! That alone makes it a nutritional superstar in my book – but it also has both soluble and non-soluble fiber, vitamins, minerals, a low glycemic index and it’s so quick and easy to prepare! This is one of those “unusual” foods I really urge you to try! In fact, if you want to learn more about it, including how to prepare it, you’ll find that information and more in my Nutrition-Boosting Strategies e-book.

Take a Step:

I promised you some tips on how to make non-slimy okra – and here they are:
Choose smaller pods – 3” long or smaller. From what I’ve learned, the “experts” say the more you cut it, the slimier it gets, so try just trimming of the stem and soaking in either red wine vinegar or lemon juice for 30 minutes. They say to drain, rinse and thoroughly dry the pods and the preferred method of cooking is to quickly sauté in hot oil that’s been flavored with some garlic, ginger or lemon grass.

Honestly, I’ve tried it all different ways and actually, after a fast I usually make okra because it helps move toxins out of the body and I don’t really hate the texture all that much. But try the tips shared here and let me know if you find the texture more palatable!

Until next time, I wish you vibrant health!

Ann

Try Some Different Whole Grains

When you think of whole grains, is whole wheat the first thing that comes to mind? Whole grains are very heart healthy but whole wheat is not the whole story! In fact, if you are trying to reduce gluten in your diet, whole wheat is not what you need. While whole wheat products are much healthier than those made from processed white flour, here are some unique, perhaps unusual, choices you will want to try:

Quinoa
Pronounced "keen-wah," quinoa is a high protein seed-like grain, rich in amino acids, it provides a complete protein, as well as minerals like manganese, magnesium, iron, copper and phosphorous; an excellent source of lignans and fiber and various phytonutrients.

It has a mild, nutty flavor and a delicious creamy, slightly crunchy texture. Be sure to rinse it thoroughly – until the water runs clear – to remove the bitter saponins (a naturally-occurring coating) and it is best to soak it. I make delicious high protein muffins for my sons with quinoa flour.

Spelt
Spelt is an ancient grain with a slightly sweet, nutty flavor. It can be used in recipes in place of wheat and has a broader spectrum of nutrients. It does contain gluten so it is not suitable for gluten-free diets. However, people who are sensitive to wheat products seem able to use spelt with no problem.

Amaranth
Amaranth is a tiny, grain-like seed rich in iron, fiber, protein (15-18%) and calcium. It is a good source of vitamin E which lowers cholesterol. Amaranth has a nutty, malty flavor. You can substitute Amaranth flour for wheat flour and when you do, you will increase the protein content of the recipe. Cooking the amaranth as a cereal or adding it to other cereals like quinoa or oats increases the protein content. Cooked amaranth is 90% digestible and because of this ease of digestion, it is often recommended to those recovering from an illness or ending a fast.

Buckwheat
Buckwheat is a gluten-free fruit seed related to rhubarb that increases beneficial bacteria in the digestive tract. It’s loaded with powerful antioxidants called phenolics. Buckwheat is an excellent alternative to rice and added to soups and stews. Buckwheat flour has a mild flavor and makes delicious buckwheat pancakes.

Millet
Millet is the oldest and smallest of all grains. It is highly nutritious, versatile, gluten-free and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available. Millet is a complete protein, rich in manganese, phosphorus, and magnesium. Depending on the cooking method it can be creamy or fluffy; can be eaten as a cereal or served as an alternative to rice or potatoes. Breads made from millet flour have a dense, creamy texture.

Barley
Barley is the oldest of all grains and has a nutty flavor and chewy, pasta-like texture. It is an excellent source of fiber, selenium, phosphorus, copper and manganese. Barley is high in beta glucan, a fiber which helps to lower cholesterol as well as insoluble fibers that act as prebiotics, feeding friendly bacteria in the digestive tract. Barley makes a great addition to soups and stews, and can be combined with vegetables as a nutritious, fiber-rich side dish. Barley flour can also be used in bread and muffin recipes.

Rye
Rye is rich in manganese, fiber, selenium, tryptophan, phosphorus, magnesium and protein. Whole rye products have a rich, hearty taste, as well as numerous health benefits. Whole kernel rye bread in particular is a good choice for people with diabetes, as a study published in the American Journal of Clinical Nutrition found that wheat bread triggers a greater insulin response than rye bread. Rye fiber has very high water-binding capacity which causes a feeling of fullness, making rye bread a real help for anyone trying to lose weight. Use rye flour instead of wheat flour in your pancakes, muffins and breads and look for whole kernel rye products.

Take a Step:

I encourage you to be adventurous and try some of these grains you may be unfamiliar with. If you are unsure how to prepare them and need some help with that, may I suggest my e-book, Nutrition Boosting Strategies? There are even some of my favorite recipes! If you click this link it will take you to the storefront where you may purchase it.

http://stores.lulu.com/amusico54

Until next time, I wish you vibrant health!

Ann