My friend Joy loves to make healthy meals and smoothies. She has been helping my wife Toni and I to get the most out of our new Ninja blender. (Maybe we will get a VitaMix one day.)
Heres some info she has put together from various sources, and sent as an email. I hope to post more from her as she continues to inspire us to live healthy lives.
Hi Everyone
Hope you are enjoying this lovely (spring?) weather :).
Juicing:
Info Ive copied and pasted from here and there about what greens and things to juice (or blend in some smoothies and raw blended soups) and what they are good for (might be some repetitions):
Cilantro:
- Powerful anti-inflammatory capacities
- Protective agents against bacterial infection from Salmonella in food products
- Wards off urinary tract infections
- Eases hormonal mood swings associated with PMS and reduces menstrual cramping.
- Helps promote healthy liver function.
- Disinfects and helps detoxify the body
- Stimulates the endocrine (hormonal) glands
- Helps with insulin secretion and lowers blood sugar
- Acts as a natural anti-septic and anti-fungal agent for skin disorders like fungal infections and eczema
- Contains immune-boosting properties
And! It naturally chelates toxic metals out of your body (through urine).
Available most places but farmers market is best of course. Usually have big bunches with long stems, which is great for juicing.
Arugula (salad rocket):
As in other greens, arugula is one of very low-calorie vegetable. 100 g of fresh leaves provides just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that can immensely benefit health.
Salad rocket has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 1904 µmol TE per 100 grams.
Rocket salad is rich source of certain phytochemicals such as indoles, thiocyanates, sulforaphane, and isothiocyanates. Together, they have been found to counter carcinogenic effects of estrogen and thus help benefit against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
In addition, di-indolyl-methane (DIM), a lipid soluble metabolite of indole has immune modulator, anti-bacterial and anti-viral properties ( by potentiating Interferon-Gamma receptors and production). DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.
Fresh rocket is a very good source of folates. 100 g of fresh greens contain 97 µg or 24% of folic acid. When given to the anticipant mothers during their conception time, folate helps prevent neural tube defects in the newborns.
Like kale, salad rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 µg of beta-carotene, and 2373 IU of vitamin A. Carotenes convert into vitamin A in the body. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help protect from skin, lung and oral cavity cancers.
This vegetable also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
Fresh rocket leaves contain good levels of vitamin C. Vitamin C is a powerful, natural anti-oxidant. Foods rich in this vitamin help the body protect from scurvy disease; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
Salad rocket is one of the excellent vegetable sources for vitamin-K; 100 g provides about 90% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimers disease.
Arugula leaves contain adequate levels of minerals, especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.
Arugula is relatively lower in oxalate content than that in spinach, purslane, mustard greens, celery, etc. The greens can be safely used during pregnancy and lactation.
Easy to grow, can eat the flowers too. Best to buy it at the Farmers Market, when they have it. Trader Joes sells it in bags like baby spinach etc. Need to eat it pretty quickly after opening the bag.
Dandelion greens:
Bone Health: Dandelion is rich in calcium, which is essential for growth and strength of bones, and is rich is anti oxidants like vitamin-C and Luteolin, which protect bones from age related damages due to free radicals, such as weakening and loss in density.
Liver Disorders: Dandelion can help liver in many ways. While its anti oxidants such as vitamin-C and Luteolin keeps it functioning in full gear and protect it from aging, other compounds in it help treating hemorrhage in liver, maintaining proper flow of bile etc. It also stimulates liver and promotes digestion.
Diabetes: Dandelion juice can help diabetic patients by stimulating production of insulin from pancreas and thus help keeping low the blood sugar level. Since it diuretic in nature, it makes the diabetic patients urinate frequently which too helps remove the extra sugar from the body. Moreover, diabetics are prone to renal problems. The diuretic properties of dandelion can help removing the sugar deposition in the kidneys through urine. Moreover, dandelion juice is slightly bitter to taste, which also effectively lowers sugar level in the blood, as all bitter substances do.
Urinary Disorders: Dandelion is highly diuretic in nature. Thereby it helps clean deposits of toxic substances in the kidneys and the urinary system. Moreover, its disinfectant properties inhibit microbial growth in the urinary system. In fact, the diuretic properties of dandlion are so strong that in French its is also called "pissenlit" which means "urinate in bed".
Skin Care: Dandelion sap, also known as dandelion milk, is useful in treating skin diseases which are caused due to microbial and fungal infection, as this sap is highly alkaline and have germicidal, insecticidal and fungicidal properties. Care should be taken while using this sap as to avoid its contact with eyes. This sap can be used on itches, ringworm, eczema etc. without risk.
Acne: Dandelion juice is a good detoxifier, diuretic, stimulant and anti oxidant. These four properties make it a good treatment for acne. Before we know how it treats acne, we must know what causes it. Acne is caused mainly during teens, when the body undergoes many physiological and hormonal changes. The hormones, which bring about changes in the body, if do not maintain proper ratio among themselves or are not regulated properly, tend to deposit as toxic substances in the body which tend to come out with sweat through the sweat glands or sebaceous glands on the skin. Now, during these changes, these glands secret more oils which, mixed with dead skin, block the pores and the secretion is obstructed. Due to this, these toxic substances cannot escape and result in acne. This is further worsened by the microbial infections on the effected places. Dandelion juice, being a stimulant, diuretic and detoxifier in nature, can help regulate proper secretion of hormones, increases sweating and widens up the pores facilitating removal of toxics through sweat and also through urine, as it is diuretic too. Its sap, if externally applied on acne, can inhibit microbial infection.
Weight Loss: Our urine contains up to 4% of fats. So, more we urinate, more water and fats are lost from the body. Dandelion, being diuretic in nature, promotes urinating and thereby helping lose weight without side effects.
Cancer: Dandelion is high in anti oxidants such as vitamin-C and Luteolin which reduce the free radicals (very much responsible for causing cancer) in the body, thereby reducing the risk of cancer. It also detoxifies the body, which also helps protect from cancer.
Jaundice: Jaundice is primarily a disorder of the liver in which it starts over producing bile, which ultimately gets into the blood stream damaging the whole metabolism. The excess of bile is also reflected through color of the skin, eyes etc. The treatment of jaundice includes three main steps. First, checking production of bile; second, removal of excess bile from the body and third, fighting the viral infection. Dandelion is very helpful in all of these. It promotes liver health and regulates bile production. Being diuretic in nature, it promotes urination through which the excess bile is removed. Finally, being anti oxidant and disinfectant in nature due to presence of vitamin-C and Luteolin, it fights viral infection too. It is more beneficial if taken with sugarcane juice, since it replaces the sugar in the body which is very much lowered due to action of bile, causing extreme fatigue and weakness.
Gall Bladder Disorders: Dandelion is very beneficial for gall bladder and liver, as it improves their functioning, protects them from ill effects of oxidants and infections and regulates secretions from them.
Anemia: Dandelion has pretty good iron, vitamin and protein content. While iron is the integral part of hemoglobin in the blood, vitamins (particularly vitamin-B) and protein are essential for formation of red blood cells and certain other components of the blood. This way dandelion can help anemic people.
High Blood Pressure: Urinating is an effective way of lowering blood pressure. In fact, most of the modern drugs for lowering blood pressure are based on this phenomenon. Dandelion juice, being diuretic in nature, increases urinating, both in quantity and frequency and thus helps lower high blood pressure. The fiber in dandelion is also helpful in reducing cholesterol and thereby assists lowering of blood pressure, since cholesterol is one of the factors which make blood pressure high. Then there is potassium, which is in plenty in dandelion juice and is very effective in lowering blood pressure by replacing sodium.
Other Benefits: Dandelion can also be used as a vegetable and is a good source of fiber. It promotes digestion. In old days it was also used to treat scurvy, due to presence of vitamin-C in it. It also has healing effects on dyspepsia, infections in the stomach, intestines and urinary system.
For more info & recipe ~ http://ybertaud9.wordpress.com/2012/04/16/horta-dandelion-weed-vegetables/
Where to get it: Farmers Market (seasonal). S&S has organic dandelion greens and I think CNF does. Also Food Max (not organic, but they have a much higher "turnover rate" and its much fresher usually (due to the ethnic customer population).
Watercress:
I havent tried growing it but this Youtube page has lots of info on it:
http://www.youtube.com/watch?v=aAzW-HR3ufs
Watercress, like many leafy greens, is one of the most intensely nutritious foods you can put in your body. Rich in a whole host of bio-available minerals and vitamins K, A, C and B, watercress has as much or more calcium as milk, as much vitamin C as an orange and more bio-available iron than spinach ... this is definitely a green superfood that can hang with the rest! The spicy flavor of watercress comes from a unique mustard oil in the plant with well-known anti-cancer properties and, most notably, these greens are found to powerfully protect our DNA. Harmful behaviors like smoking and even healthy habits like going for a hard workout can cause damage to our DNA. Numerous well-known studies have shown that a diet rich in watercress can provide profound protection against DNA damage, especially for high-intensity athletes and those who smoke.
Watercress is used for swollen breathing passages in the lung, coughs, bronchitis, flu, and swine flu. Other uses include treating baldness, constipation, parasitic worms, cancer, goiter, polyps, scurvy, and tuberculosis. Watercress is also used to improve appetite and digestion, to enhance sexual arousal, to kill germs, and as a "Spring tonic."
Where to buy it: S&S In a plastic bag, still alive, with the root ball...)
Stevia plants:
Usually available from Nancy (big straw hat) at the Farmers Market. Go early, or tell her you want one the next week and she will probably save one for you.
Lemon Grass:
You can get this very cheap at the Farmers Market. It makes the juice taste good and has amazing benefits as well: (not too much!)
The stalk, leaves and oils have anti cancer properties and is known to heal rheumatic joints, sprains, gastric problems and flatulence. In addition to being antifungal, antiseptic, antidepressant and analgesic. Strengthens skin cells and connective tissue and helps to tighten the skin, making it look and feel younger. It also aids lymphatic detoxification, which simply means it helps to cleanse the body of impurities.
Edible weeds:
My favorites are lambsquarters (very mild/use like spinach) and purslane.
Lambsquarters aka goosefoot likes to grow in "disturbed areas". I havent seen much around this year (things grow according to the rain cycles etc). Best to get it in the spring when it is young. Probably has more oxalic acid and stuff when it is mature. Right now Ive actually been buying it at the farmers market from Towani farms. You can get a bunch for $2.50. A lot for weeds but I love it. Wont be available for much longer. Lambs quarter is the second highest in nutrition of all wild foods. Amaranth is #1 Common lambsquarters are very high in Vitamin A, high in Vitamin C, moderate in calcium and low in iron. Theyre also high in fiber but low in calories and fats. Lambsquarters contain known anti-inflammatory nutrients, including Beta Carotene and Vitamin K. (If a person is on blood thinners, they need to consult their health care provider concerning foods high in vitamin K. Vitamin K is a blood coagulator). Low in protein but high in many amino acids. The vitamin and mineral profile reads like a whos who of healthful foods.
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2468/2 (This is a great site for looking up the nutritional value of anything).
http://skipthepie.org/vegetables-and-vegetable-products/lambsquarters-raw/compared-to/spinach-raw/
Lambs quarter Spread2 cloves garlic
1 small red onion
3 cups Lambs 1/4 leaves
1 ripe avocado
1/2 cup toasted nuts (I use walnuts or almonds)
1/3 cup kalamata olives
2 T miso
1 T chili paste or 1 t cayenne pepper or to taste
1. chop the garlic in a food processor
2. add the onion chop
3. add the remaining ingredients and process or chop until finely chopped
Makes 2 1/2 cups
Dont go overboard and eat too much of it raw. :)
Purslane is a succulent plant that spreads. You will find it in a lot of gardens. I have a friend with a beautiful big garden who actually waters it so it is really good stuff!
Purslane is a common edible wild food that grows throughout the world and has more recently become a popular cultivated salad green. Purslane contains the highest amount of alpha linoleic acid (which is the precursor to omega-3 fatty acid) and vitamin A out of any of edible plant which makes it one of the most nutrient rich green leafy vegetable to eat. Purslane also contains CoQ10, glutathione, dopamine, and melatonin which can not only can help regulate your sleep cycle, but also inhibit cancer growth as well. Purslane is excellent for boosting the immune system, improving vision, sharpening cognitive abilities, and strengthening the cardiovascular system. It is also great for helping to improve the effectiveness for treatment for bipolar disorders, schizophrenia, hyperactivity, depression, autism, ADD, and Alzheimers disease. Purslane is a rich source of vitamins C & B-complex and minerals such as calcium, magnesium, iron, and manganese. Purslane contains a betalin alkaloid that has anti-mutagenic properties that can help to prevent or slow down the growth of tumors in the body. Purslane also contains powerful anti-inflammatory properties and is an ideal food for those suffering with autoimmune disorders such as fibromyalgia, rheumatoid arthritis, chronic fatigue syndrome, COPD, irritable bowel syndrome, and lupus. Purslane is known to be good for hemorrhoids, diarrhea, dysentery, constipation, and parasites. In ancient Egypt, purslane was used to help prevent and treat heart disease, heart failure, and stroke. Purslane leaves are crisp, chewy, and succulent with a mild lemony taste. It is a perfect addition to fresh vegetable juice and it also blends well with other herbs and leafy greens in a salad. The whole plant can be steamed, sauteed, or added to soups or stews. Its mucilaginous texture gives it a thickening power similar to okra.
Let me know if you like getting emails like this from me, or also if you no longer want to receive them. Thanks!
See you at the farmers market!!! :)
Green Love,
Joy
Since 1963 the Torres Cafe has been providing delicious Mexican food to the lucky people living in or passing through Billings.
Another snow storm is stirring outside. Inside, its tea and cookies for me.
The last of my wild plums went into jam jars today.
In some ways, Tuesday was not such a good day for stroopwafels after all.