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Navy Beans

Navy Beans 101 – The Basics

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Navy Beans 101 – The Basics

About Navy Beans
Navy beans are small, pea-sized white beans that are closely related to other white beans, such as cannellini and great northern beans. Because of their size, navy beans are sometimes called pea beans. They may also be called Boston beans, Yankee beans, and haricot beans. They have a fairly mild flavor with a dense texture. When cooked, navy beans become creamy and are often pureed and added to soups, stews, and dips as a thickener. They are most often used in baked beans. Navy beans are the second most popular bean in America, following pinto beans. Navy beans are rarely sold fresh, so they can be found dried, canned or jarred in most American grocery stores year-round. All forms are reasonably priced, so they should be a pantry staple for everyone.

Navy beans originated in Peru several thousand years ago. Their current name stems from their use in the U.S. Navy in the early 1900s. Their long shelf life, low cost, and high nutritional value led them to become a standard food for sailors on Navy ships. There is a long tradition of serving Senate Bean Soup, which features navy beans, in the restaurant of the U.S. Senate in Washington, D.C. since 1903!


Nutrition and Health Benefits
Navy beans are high in nutritional value. They are rich in protein, fiber, folate, thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic acid, pyridoxine (Vitamin B6), iron, potassium, magnesium, copper, phosphorus, manganese, zinc, and selenium. They are so high in fiber content, that a 1 cup serving of cooked navy beans has 19 grams of fiber. That’s 91% of the Daily Recommended Intake of fiber! There are about 255 calories in one cup of cooked navy beans.

Metabolic Syndrome. Metabolic syndrome is a combination of conditions that increase your risk of heart disease, stroke, and Type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Having one of these conditions doe not mean you have metabolic syndrome. However, when you have several of them together, you have a greater risk of serious disease.  Up to one-third of American adults have metabolic syndrome.

Research studies have shown that navy beans appear to help reduce symptoms of metabolic syndrome. Scientists speculate this effect may be due to the high fiber content of the beans. In a study reported in the March 2015 issue of the Canadian Journal of Dietetic Practice and Research, researchers studied 14 adults who were overweight or obese. The subjects ate 5 cups of navy beans a week for four weeks and experienced reduced waist circumference and reduced total and LDL (low-density lipoprotein) cholesterol levels when compared to baseline.

In another study reported in the February 2017 issue of Global Pediatric Health, researchers fed 38 children who had abnormal blood cholesterol levels a muffin or smoothie containing 17.5 grams of navy bean powder daily for four weeks. By the end of the study, subjects had higher levels of the healthy HDL (high-density lipoprotein) cholesterol when compared to a control group.

Reduced Risk of Heart Attack. As reported in the July 1999 issue of the European Journal of Epidemiology, researchers examined food intake patterns and risk of death from coronary heart disease among over 16,000 men in seven countries for 25 years. Those countries included the United States, Finland, The Netherlands, Italy, former Yugoslavia, Greece, and Japan. Typical food patterns were: higher dairy products (Northern Europe), higher meat consumption (United States), higher consumption of vegetables, legumes, fish, and wine (Southern Europe), and higher consumption of cereals, soy products, and fish (Japan). When all the final data were analyzed, comparing the risk of death from heart disease vs dietary pattern, researchers found that higher legume consumption was associated with 82% reduction in heart attack risk! Surely, it can only help in positive ways to have more legumes in your diet, including navy beans.

Navy beans contain a high amount of various nutrients that contribute to heart health, including fiber, folate, and magnesium. Folate helps to lower levels of homocysteine, an amino acid that plays a role in the methylation cycle. High levels of homocysteine are a risk factor for heart attack, stroke, and peripheral vascular disease, and are found in 20 to 30 percent of patients with heart disease. It is estimated that consuming 100% of the daily value of folate would, in itself, reduce the number of heart attacks in America annually by 10 percent. Only one cup of cooked navy beans provides almost 64% of the recommended daily intake of folate. So including navy beans in your diet on a regular basis can surely help to ward off heart disease.

Navy beans are also high in magnesium, which serves as nature’s calcium channel blocker. Ample magnesium helps to improve the flow of blood, oxygen, and nutrients throughout the body. Research has shown that a magnesium deficiency is associated with heart attack and free radical damage immediately following a heart attack.

Potassium, another element found in good supply in navy beans is important in nerve transmission and muscle contractions, including the heart. It also plays an important role in maintaining normal blood pressure. One cup of cooked navy beans offers over 700 mg of potassium, over one-fourth of our daily needs. Including navy beans in your meals when possible can help to protect against high blood pressure and atherosclerosis.

Stabilized Blood Sugar. Researchers have learned that the fiber in navy beans helps to stabilize blood sugar levels, especially in those with insulin resistance, hypoglycemia, and diabetes. Studies have shown that high fiber diets help to balance blood sugar levels by providing steady, slow-burning energy. Researchers have shown that those who consume about 50 grams of fiber a day had lower levels of blood glucose and insulin. The high fiber group also had lower total cholesterol, triglycerides, and VLDL (very low density lipoprotein) cholesterol. Navy beans are considered to be a low glycemic index food, with a rating of 29. If you suffer from blood sugar issues and/or dyslipidemia, including more beans, such as navy beans, into your diet would be advantageous to your health.

Reduced Risk of Iron Deficiency. A one cup serving of navy beans provides over 4 mg of iron, which is substantial. If you are at risk of developing iron deficiency, eating navy beans on a regular basis can help to boost your stores of iron, preventing or reducing the risk of iron deficiency. Unlike red meat, another source of dietary iron, navy beans are low in calories and are virtually fat-free. So, consuming navy beans for the sake of dietary iron is a healthier choice than red meat. Pregnant and lactating women, growing children, and adolescents all have increased needs for iron. Including navy beans in meals on a regular basis can help to meet those needs.

Energy Production and Antioxidant Protection. Navy beans are a very good source of manganese and a good source of copper. Both minerals are essential cofactors on the oxidative enzyme superoxide dismutase. This enzyme is critical because it disarms free radical molecules produced in the mitochondria (the energy production organelles within our cells).

Copper is needed for the activity of the enzyme, lysyl oxidase, which is important in linking collagen and elastin. Both substances are critical in providing flexibility in blood vessels, bones, and joints.

The production of hemoglobin relies on copper. Without copper, iron cannot be utilized properly in red blood cells. Iron is critical in hemoglobin for carrying and releasing oxygen throughout the body. Navy beans provide manganese, copper, and iron, all critical for energy production and protection from free radicals in the body.

Memory Protection. Thiamin (Vitamin B1) plays a role in enzyme reactions critical to energy production and brain cell/cognitive function. Thiamin is used in the making of acetylcholine, an important neurotransmitter that is essential for memory. Lack of acetylcholine has been shown to be a significant contributing factor in age-related impairment of mental function (senility) and Alzheimer’s disease. It has been well established that those with Alzheimer’s disease have a decrease in acetylcholine levels. One cup of cooked navy beans provides almost 40% of the recommended daily needs of thiamin.

Protein. If you’re wondering where people get protein when following a plant-based diet, wonder no more! Navy beans are a good source of protein (as are other beans), with a one cup serving providing about 42 percent (15 grams) of the recommended daily intake of protein. Furthermore, navy beans provide the blood sugar stabilizing and heart health benefits of soluble fiber, which meat does not offer.


How to Select Navy Beans
Dried Navy Beans. Dried beans are very inexpensive and have a long shelf life. When buying dried navy beans, examine the color and texture of the beans. They should have a cream color and smooth skin, without holes, cracks, or wrinkles on the surface. Also check the “Best by” date. A date further into the future indicates they have recently been processed and packaged. Whereas the sooner “best by” date indicates somewhat older beans. Older beans are perfectly edible, but take longer to cook, so it is to your advantage to choose bags with the date farthest into the future as possible.

Canned or Jarred Navy Beans. Canned (or jarred) beans are more expensive than their dried counterparts. However, they are ready to eat without the need for soaking and cooking. It’s always wise to keep some canned or jarred beans in the pantry in case you need to prepare a meal in a hurry and don’t have time to soak and precook beans. In an emergency, when there is no electricity, you could simply open the can or jar and eat the beans, so they can be vital to have available when unexpected events occur. When buying canned beans, choose cans that are not dented, rusting, nor bulging, and that have a “Best by” date well into the future. Inspect jarred beans to be sure the jar is not cracked and that the safety seal is still intact.


How to Store Navy Beans
Dried Navy Beans. Store dried beans in a cool, dry place, out of direct sunlight. They may be stored in their original plastic bags if you intend to use them within a relatively short amount of time. But when storing them for an extended period of time, it’s best to transfer them to a food safe container with a tight-fitting lid, such as a glass mason jar. Placing an oxygen absorber inside the jar with the beans and removing as much air as possible will help to maintain the quality of your beans. Label your beans with the date packaged, and “Best by” date that was on the original bag, if possible. When stored this way, they will keep for years. It is helpful to know that the older the beans get, the longer they may take to cook. So allow for ample cooking time, if needed, depending upon the age of your beans.

Canned or Jarred Navy Beans. Store canned or jarred beans in a cool, dry, dark place such as your pantry. Arrange your beans according to the “Best by” date so that you will reach for the oldest can (with the nearest “Best by” date) first. Placing newest cans toward the back of a row of like-items will usually arrange them according to date. Then simply take the first can in line when you need them and your system should take care of itself.


Canned vs Cooked Dried Navy Beans
Canned navy beans can be found in most supermarkets. While canned vegetables have lost a lot of their nutritional value when compared with fresh vegetables, there is actually little difference in the nutritional value of canned navy beans and those that you cooked yourself from the dried version. Canning lowers vegetables’ nutritional value since the process involves long cooking time at a high temperature. Whereas, cooking fresh vegetables is often done quickly and often with little water and at a lower temperature. Contrarily, navy beans require a longer cooking time both in the canning process, and cooking (from dried) at home. If canned navy beans make life more convenient for you, there is nothing wrong with saving yourself some preparation time and opting for a can of beans rather than cooking them yourself. It is suggested that you read the ingredients label when shopping and choose those without added salt or other chemical additives. Also, check to be sure the can liner was made without BPA (Bisphenol A), a known health hazard that is gradually being removed from all canned goods.


How to Prepare and Freeze Dried Navy Beans
Cooking Dried Navy Beans. Rinse the dried beans well and inspect for any foreign debris, such as pebbles, then drain. Place the rinsed and drained beans in a large pot and cover with at least two inches of fresh, cool water. There should be two to three times the amount of water as beans. Cover the pot and soak the beans for 6 to 8 hours or overnight. Drain off the soaking water and rinse the beans well. Fill the pot with fresh water, covering the beans with at least two inches of water, with about three times the amount of water as beans. Bring to a boil, then lower heat and simmer the beans until tender, usually for 1 to 2 hours, depending upon how old the beans are (the older they are, the longer they will take to cook). When they are very tender, drain them and use as desired. One and three-fourth (1-3/4) cups of cooked beans is about equivalent to one 15.5 ounce can of beans.  Refrigerate any beans that you will not be using immediately, and use them within five days. If you cannot use them within that time, it’s best to transfer them to a freezer container or bag, label them with the date, and freezer them for later use.

Freezing Cooked Navy Beans. Freezing cooked beans is an excellent way to prepare them in advance that makes meal preparation with them faster, easier, and convenient. Furthermore, frozen prepared beans taste far better than canned varieties since there are no additives in them. To freeze your cooked beans, prepare your dried beans as detailed above. As soon as they are finished cooking, drain them well, then chill them quickly. This is easily done by draining your cooked beans in a colander, then immediately fill the cooking pot with fresh cold water. Transfer the hot beans into the pot of cold water and stir them to remove some of the heat from the beans. When the water warms up, drain them again, refill the pot with fresh cold water, and add the beans again to further cool them off. By that time, the beans should be cool enough to store. Drain them well, then transfer them to freezer containers or bags. Label them with the date frozen and place them in the freezer. Lay bags flat in the freezer so they will be easier to break apart when you want to use them. They may also be frozen on a tray then transferred to freezer containers or bags. This will make them easier to remove from the container or bag later (they won’t be frozen in a big clump). For best quality, use your frozen beans within 6 months. They will be edible beyond that, but the quality may start to deteriorate over time.


Quick Ideas and Tips for Using Navy Beans
* Try making a sandwich spread or dip by blending cooked navy beans with your favorite herbs and spices. Add a little oil, water, or broth to make it creamy and spreadable.

* Mix cooked navy beans with a little olive oil, sage, and garlic to serve on bruschetta.

* Add some cooked navy beans to tomato soup. Stirring in blended beans will give the soup a creamy richness as well as a nutritional boost.

* Combine navy beans with cooked roasted buckwheat and sautéed onions and mushrooms for a hearty main dish.

* Use navy beans to make a nutritious white chili.

* To give a rich, umami flavor to navy beans, try using dried mushrooms (porcini, cremini, shiitake, or oyster mushrooms would give the most flavor). Steep the dried mushrooms in boiling water to make a broth. The broth can be used to cook the beans separately, or added to a recipe as part or all of the cooking liquid. Chop the soaked mushrooms and add them to the recipe with the beans. If you don’t care for the texture of rehydrated mushrooms, grind the dried mushrooms to a powder and dissolve the powder in the pot of beans or your recipe liquid.

* Add cooked and cooled navy beans to a vegetable salad. Top the salad with a rosemary vinaigrette dressing.

* Try adding navy beans to a casserole for added protein and other nutrients.

* Try adding navy beans to vegetable bowls.

* Try making a bean spread, dip, or hummus with navy beans as the foundation. Here’s a recipe for Roasted Garlic and White Bean Dip as an example: https://www.alphafoodie.com/roasted-garlic-white-bean-dip/#recipe

* Add navy beans to pasta.

* Make a bean soup with navy beans.

* Make a plant-based veggie burger that includes navy beans.

* Add navy beans to tacos or quesadillas.

* Make a batch of your own baked beans (which typically use navy beans as the main ingredient).

* Include navy beans in any beans and rice dish.

* Try a British favorite by serving baked beans over a thick slice of crusty toasted bread. Top with Parmesan cheese, if desired.

* Mix up some cooked mashed navy beans with mashed potatoes for added nutrition and richness in your side dish.

* Try adding cooked navy beans in place of pasta, potatoes, or a grain in casseroles and soups.

* Navy beans cooked from dried can be somewhat bland until they are seasoned. To help season them along the way, you can add some seasonings during the initial cooking process. Try adding your choice of onion, garlic, celery, black pepper, and herbs of choice (such as rosemary, thyme, sage, parsley, cilantro, and/or bay leaves). You can add some salt for flavor, but wait until they have cooked at least 30 minutes before adding any salt. When salt is added early in the cooking process, it may cause the outer skin of the beans to become tough, making them hard to cook to a soft texture.

* If a recipe calls for navy beans and you don’t have enough available, you could substitute cannellini beans or great northern beans for the navy beans.


Herbs and Spices That Go Well with Navy Beans
Bay leaf, basil, cloves, coriander seeds, cumin, fennel seeds, garlic, mustard (dry or seeds), oregano, paprika (sweet) and smoked paprika, parsley, pepper (black), red pepper flakes, rosemary, salt, sage, savory, tarragon, thyme


Foods That Go Well with Navy Beans
Proteins, Legumes, Nuts, Seeds: Bacon, beans (other types, in general), chicken, ham, lamb, pork, sausage, toasted sesame seeds, turkey

Vegetables: Arugula, asparagus, beets, broccoli, broccoli rabe, cabbage (red and green), carrots, cauliflower, celery, celery root, chiles, cucumbers, fennel, leeks, mushrooms, onions, potatoes, shallots, summer squash, sweet potatoes, tomatoes and tomato paste

Fruits: Lemons, oranges

Grains and Grain Products: Barley, bread, corn, pasta, quinoa, rice, wheat

Dairy and Non-Dairy Products: Cheese (i.e., ricotta, Parmesan)

Other Foods: Ketchup, maple syrup, molasses, mustard (prepared), soy sauce, sugar, vinegar (esp. apple cider vinegar), Worcestershire sauce


Navy beans have been used in the following cuisines and dishes…
Baked beans, Boston cuisine, casseroles, chili (vegetarian), dips, pastas (i.e. pasta e fagioli), pilafs, purees, salads (i.e., tomato, vegetable), soups, spreads, stews


Suggested Food and Flavor Combos Using Navy Beans
Add navy beans to any of the following combinations…

Black Pepper + Maple Syrup + Mustard + Brown Sugar
Brown Sugar + Molasses + Vinegar


Recipe Links
Mom’s Navy Bean Recipe (and Video) https://keviniscooking.com/moms-navy-white-beans/#recipe

Three Bean Quesadillas https://www.pinterest.com/pin/351421577184162218/

Creamy Vegan White Bean Pasta https://www.thissavoryvegan.com/creamy-vegan-white-bean-pasta/#recipe

Navy Bean Falafel https://savoryspin.com/navy-bean-falafel-9/

Lunch Lady Baked Beans https://www.plainchicken.com/lunch-lady-baked-beans/

Artichoke, White Bean, and Quinoa Burgers https://www.thefullhelping.com/artichoke-white-bean-quinoa-burgers/#recipe

Southwestern 3-Bean Salad https://www.allrecipes.com/recipe/228263/southwestern-3-bean-salad/

Lemony White Bean Dip [Note that this recipe uses cannellini beans, but navy beans could easily be used instead]  https://rainbowplantlife.com/lemony-white-bean-dip/#wprm-recipe-container-20542

Pasta Bean Soup https://www.allrecipes.com/recipe/230587/pasta-bean-soup/

Boston Baked Beans https://www.allrecipes.com/recipe/18255/boston-baked-beans/

Capitol Hill Bean Soup https://www.myrecipes.com/recipe/capitol-hill-bean-soup

Vegetable Beef Soup https://www.myrecipes.com/ingredients/recipes-with-navy-beans?slide=a2b9dab1-a74f-44a5-96ea-97fdb54db8ef#a2b9dab1-a74f-44a5-96ea-97fdb54db8ef

White Beans with Sorrel Pesto https://www.myrecipes.com/recipe/white-beans-sorrel-pesto

Vegetarian Navy Bean Soup Recipe https://www.aspicyperspective.com/vegetarian-navy-bean-soup-recipe/

Vegetarian Tuscan Kale and Navy Bean Soup https://www.northcoast.coop/recipes/recipe/vegetarian-tuscan-kale-and-navy-bean-soup

Smoky Navy Bean Soup https://www.connoisseurusveg.com/navy-bean-soup/

Navy Bean Soup https://www.contentednesscooking.com/navy-bean-soup/

British Baked Beans and Toast Recipe https://tipbuzz.com/baked-beans-on-toast/#recipe

Navy Bean Falafel https://savoryspin.com/navy-bean-falafel-9/?utm_source=yummly&utm_medium=social&utm_campaign=social-pug&utm_campaign=yummly&utm_medium=yummly&utm_source=yummly

Navy Bean Salad https://www.camelliabrand.com/recipes/draft-corn-and-navy-bean-salad/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly

White Beans Recipe with Rosemary and Thyme https://thecozyapron.com/white-beans-recipe-with-rosemary-and-thyme/#recipe-bookmark

Herbed White Bean Soup Recipe https://www.thespruceeats.com/herbed-white-bean-soup-recipe-1375830


Resources
https://www.stilltasty.com/fooditems/index/17770

https://www.busycooks.net/beans-101/

https://www.instacart.com/company/ideas/navy-beans-all-you-need-to-know/

https://usdrybeans.com/wp-content/uploads/2016/11/suppliersguideUSDBC2015English1.pdf

https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916

https://pubmed.ncbi.nlm.nih.gov/26067245/

https://www.medicinenet.com/which_bean_is_the_healthiest/article.htm

https://www.cronometer.com

https://www.alchemyacademybali.com/food.php?f=79

https://www.lark.com/resources/low-glycemic-foods-list

https://www.loveandlemons.com/how-to-cook-beans/

https://www.healthline.com/nutrition/easy-ways-to-use-beans#1.-Upgrade-your-casserole

https://www.bushbeans.com/en_US/bean-hub/article/beans-create-complete-meal-food-pairings-popular-dishes

https://www.thekitchn.com/flavor-combinations-beans-herb-75364

https://americasrestaurant.com/navy-beans-sides/

https://www.camelliabrand.com/secret-ingredients-adding-big-flavor-to-vegetarian-beans/

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Spring Mix

Spring Mix 101 – The Basics (REVISED)

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Spring Mix 101 – The Basics (REVISED)

About Spring Mix
Although there is no one specific formula for the types of greens that make up Spring Mix, it contains a variety of fresh greens with different tastes and textures. These include red romaine, baby spinach, radicchio, green romaine, red oak leaf, mizuna, red leaf, Lolo rosso, arugula, red mustard, green mustard, red chard, frisée, and tatsoi. It contains a mixture of sweet and mild, and also slightly bitter flavors. The variety of greens may vary among different brands. Spring Mix is available year-round in most grocery stores, with the peak season being the warmer months from spring through summer. Spring Mix may also be known as mesclun (derived from the Spanish word “mezclar” which means “to mix”). Traditional mesclun usually consists of a mixture of chervil, arugula, lettuce, and endive.

Nutrition and Health Benefits
Spring Mix greens contain good amounts of Vitamins A (carotenoids), C, and K, folate, calcium, potassium, iron, manganese, fiber, and even a little protein. It is a very low sodium food with only about 95 mg in a 2-cup serving. It is very low in calories, with 2 cups having about 20 calories. Like all leafy greens, Spring Mix is considered to be a nutrient dense food, meaning it has a lot of nutrients with few calories. Along with that comes a number of health benefits.

Bone Health. Calcium and Vitamin K both play important roles in maintaining healthy bones. Dark leafy greens contain both of those key nutrients and are one of the best dietary sources of Vitamin K. Numerous studies have shown that getting enough calcium, Vitamin D (which we can get from sunlight), and Vitamin K, along with regular weight-bearing exercise appears to offer the best protection against osteoporosis. Eating dark leafy greens, including Spring Mix, on a regular basis can help to meet those needs.

Supports a Healthy Pregnancy. Spring Mix provides some nutrients (especially folate, Vitamin K and calcium), that are needed for a healthy pregnancy. A study in Ethiopia, that involved 374 pregnant women found that women that had poor or inconsistent intakes of dark leafy greens, dairy products, and fruit had higher risks of adverse pregnancy outcomes, including preterm births, low birth weight infants, and stillborn infants. The results showed that dark leafy greens may play a role in healthy pregnancy outcomes.

Furthermore, folate (which is in a substantial amount in Spring Mix) has long been shown to play a role in preventing birth defects, such as neural tube defects, early in pregnancy. Other nutrients in Spring Mix also support fetal development along with healthy gestational weight gain.

Reduces Risk of Alzheimer’s Disease. Research has shown that diets that regularly include leafy greens (along with other healthy foods) is associated with a lower risk of Alzheimer’s disease. In a study reported in the June 2010 issue of JAMA Neurology, researchers followed the diets of 2,148 elderly people, age 65 and over for four years. Their neurological functions were tested every 18 months. During the course of the study, 253 individuals developed Alzheimer’s Disease. At the end of the study, dietary patterns were compared and adjustments were made for assorted variables. Researchers found that those who had higher intakes of salads and salad dressings, nuts, fish, tomatoes, poultry, cruciferous vegetables, fruits, and dark and green leafy vegetables along with a lower intake of high-fat dairy products, red meat, organ meat, and butter had a lower risk of developing Alzheimer’s Disease. This clearly shows that following such a dietary pattern can help ward off this disease. Including Spring Mix in the diet along with other leafy greens on a regular basis can help to protect you from developing this Alzheimer’s Disease in later years.

Helps Protect Vision. Age-related macular degeneration is a leading cause of vision loss in older people. Spring Mix contains a variety of carotenoids, including lutein, which are known to concentrate in the retina of the eye and protect against harmful oxidation. Consuming Spring Mix along with a source of healthy fat (such as olives or nuts), improves the bioavailability of such fat-soluble compounds and can help to protect our vision as we age.

Supports Heart Health. Consuming a lot of leafy greens, such as Spring Mix, along with other vegetables has been shown to prevent atherosclerosis, coronary heart disease, and stroke. Furthermore, potassium has been shown to help keep blood pressure under control. Spring Mix can help to provide a substantial amount of potassium when eaten on a regular basis. Also, Spring Mix provides assorted antioxidants (such as Vitamin C) that help to protect against cardiovascular damage over time. It is well established that routinely eating leafy greens, such as Spring Mix, along with a variety of colorful fruits and vegetables can help to keep the heart and cardiovascular system strong and healthy.

How to Select Spring Mix
When shopping for Spring Mix, it’s very important to choose greens that look fresh and dry. If there are beads of moisture in the package or box, choose a different package, if possible. Greens that have moisture in the packaging will not be the freshest available, and the added moisture will cause the greens to age quickly, get slimy, and spoil.

It’s also very important to look for the “Best By” date and choose the date furthest out, into the future. This will help to ensure that your greens will last the longest so you won’t have to discard them before finishing the package. Be sure to use them before the “Best By” date. It’s helpful to buy no more than what you would eat within a week.

Spring Mix greens purchased in plastic tubs tend to last longer than those sold in bags because the tubs help to protect them from getting damaged. So, choose the plastic tubs over the bags, if they are available. If you must buy Spring Mix in a plastic bag, it would be helpful to transfer the greens to a rigid refrigerator container when you get them home. (See more about this below.)

How to Store Spring Mix
Store your Spring Mix in the original plastic tub in the refrigerator in an area where it won’t accidentally freeze. To help prolong its life, open the container and place a fresh paper towel on top of the greens, then reclose the container and store it in the refrigerator. If desired, you could also empty the container, and line the bottom with a fresh paper towel, return the greens to the tub, then place a fresh paper towel on top of the greens before reclosing the container (this may be easier said than done). The added paper towel(s) to the tub help to soak up moisture that is released by the greens, which helps to keep them from resting against the liquid, which would cause them to age quickly. Keeping them chilled, in a humid, yet dry environment (without resting against moisture droplets) prolongs their shelf life as much as possible and prevents leaves from becoming soggy, wilted, and spoiled.

If you purchased Spring Mix in a plastic bag, it is helpful to transfer the mix to a rigid refrigerator container when you get them home. Line the bottom of the container with a fresh paper towel, add the greens, then top them with another fresh paper towel. That will help to keep them dry while protecting them from damage from being bumped or squashed while in the refrigerator.

How to Prepare Spring Mix
Spring Mix greens are usually washed commercially before being packaged, so you could simply remove what you need from the packaging and use it as desired. If you need to wash your Spring Mix greens, do so as needed when you are about to use them for a meal. They should not be washed in advance, because any moisture left on them will cause them to age, become soggy, wilt, and spoil.

Tips and Ideas for Using Spring Mix
* Spring Mix can be used alone or mixed with other greens for a delicious salad.

* When using only Spring Mix in a leafy salad, use lightweight dressings and ingredients, as the tender greens don’t hold up well with heavy ingredients.

* Add salad dressings to Spring Mix right before serving, not in advance. The tender leaves will wilt quickly when left to soak in a dressing, so it’s best to apply dressing at the last minute.

* Since Spring Mix greens are so lightweight and tender, it’s helpful to limit the amount of salad toppings in a Spring Mix salad, so the greens don’t get flattened down.

* Spring Mix can also be used as a bed of greens for fresh or grilled fruits and other vegetables.

* Toss greens, walnuts, and cranberries in a sweet balsamic dressing. Top with a cheese of choice.

* Add mixed greens, olives, feta, pepperoncini, and cucumber in a bowl. Add olive oil and lemon. Toss gently. Add salt and pepper to taste.

* Take your favorite homemade or premixed grain salad and toss in a handful of baby greens.

* Add candied or roasted pecans to your mixed greens and toss in a bowl with feta or goat cheese. Top with fresh raspberries.

* Use extra Spring Mix to make a green smoothie. Blend a couple handfuls with a banana and some other fruit or other favorite smoothie ingredients and enjoy!

* Spring Mix can also be lightly sautéed in a little fat of your choice along with garlic, sesame seeds, and other flavorings. Top it off with a little vinegar or lemon juice to brighten the flavor.

* Spring Mix can also be used as a substitute for spinach in any dish, cooked or raw.

* If a recipe calls for Spring Mix and you don’t have any or enough for the recipe, you could substitute any young, tender leafy salad greens such as spinach or baby kale leaves. If you don’t have those available, use any leaf lettuce that you have, such as green leaf, red leaf, oak leaf, or a butterhead lettuce such as Boston or Bibb. Even young arugula leaves and radicchio could be used. Use a mixture of what you have!

* Try quickly steaming Spring Mix with no special equipment. I show how to steam Spring Mix in this video, Easiest Steamed Spring Mix… https://youtu.be/4bZ1cI-2U9c   I have also steamed spinach the same way in the following video, FAST and EASY Steamed Spinach … https://youtu.be/ZWuZHxdPGxg

Herbs and Spices That Go Well with Spring Mix
Anise seeds, basil, capers, chervil, cilantro, dill, garlic, marjoram, mint, mustard powder, parsley, pepper (black), salt, tarragon, thyme

Foods That Go Well with Spring Mix
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), beef, chicken, chickpeas, eggs, hazelnuts, lentils, nuts (in general, especially toasted), pine nuts, pistachios, pork, poultry, pumpkin seeds, seafood, sesame seeds, sugar snap peas, sunflower seeds, tahini, tofu, walnuts

Vegetables: Beets, bell peppers, broccoli, cabbage, carrots, celery, chiles, chives, cucumbers, fennel, jicama, leeks, mushrooms, onions, potatoes, radishes, scallions, shallots, sprouts, summer squash, tomatoes

Fruits: Apples, avocados, blackberries, cranberries (dried), lemons, limes, mangoes, oranges, pears, pomegranates, raisins

Grains and Grain Products: Corn and corn chips, croutons, quinoa, rice, wheat

Dairy and Non-Dairy Products: Cheese (i.e., blue, Brie, cheddar, goat, Gorgonzola, Parmesan)

Other Foods: Honey, mayonnaise, mustard (prepared), oil (i.e., flaxseed, grapeseed, olive), salad dressings, tamari, vinegar (i.e., balsamic, red wine, sherry, white wine)

Spring Mix has been used in the following cuisines and dishes…
Salads (i.e., grain, green, potato), sandwiches, veggie burgers, wraps

Suggested Food and Flavor Combos Using Spring Mix
Add Spring Mix to any of the following combinations…

Almonds + Avocado + Carrots + Smoked Tofu + Tomatoes
Apples + Celery + Hazelnuts
Apples + Celery + Lime + Raisins + Walnuts
Avocado + Cilantro
Avocado + Lime
Avocado + Pumpkin Seeds
Balsamic Vinegar + Garlic + Mustard + Olive Oil
Blue Cheese + Pears + Walnuts
Carrots + Cucumbers + Dill + Feta Cheese
Chickpeas + Cucumbers + Feta Cheese + Olives + Red Onions + Tomatoes
Dijon Mustard + Lemon + Olive Oil + Scallions
Dill (Weed) + Garlic + Lemon + Scallions
Fruit + Toasted Pecans + Dried Cherries + Croutons
Goat Cheese + Pecans
Goat Cheese + Strawberries
Green Olives + Toasted Almonds + Vinaigrette Dressing
Lentils + Rice
Pears + Walnuts + Sherry Vinegar

Recipe Links
Grilled Chicken and Grape Spring Salad with Goat Cheese and Honey-Balsamic Dressing https://www.cookingclassy.com/grilled-chicken-and-grape-spring-salad-with-goat-cheese-and-honey-balsamic-dressing/

Greek Chicken, Garden Vegetable, and Spring Mix Salad https://www.foodnetwork.com/recipes/greek-chicken-garden-vegetable-and-spring-mix-salad-recipe-2125971

Spring Mix Salad with Grilled Chicken, Avocado, and Citrus Vinaigrette http://www.dolesalads.ca/recipes/spring-mix-salad-with-grilled-chicken-avocado-and-citrus-vinaigrette/

Karen’s Spring Mix Salad https://www.allrecipes.com/recipe/24383/karens-spring-mix-salad/

Spring Mix Salad with Blueberries, Goat Cheese and Walnuts https://www.wholesomeyum.com/recipes/spring-mix-salad-recipe-with-blueberries-goat-cheese-and-walnuts-low-carb-gluten-free/

Mixed Greens with Bacon and Herbs https://www.epicurious.com/recipes/food/views/mixed-greens-with-bacon-and-herbs-106197

Spring Mix Salad https://www.acouplecooks.com/spring-mix-salad/

31 Recipes for Spring Greens https://www.epicurious.com/ingredients/spring-greens-recipes-gallery

Spring Mix Salad Recipe https://foolproofliving.com/spring-mix-salad/#wprm-recipe-container-49324

Spring Mix Salad https://www.theendlessmeal.com/spring-mix-salad/

25 Recipes to Finish Off That Package of Mixed Greens https://www.tasteofhome.com/collection/mixed-greens-recipes/

The Best Spring Mix Salad Ever https://lexiscleankitchen.com/the-best-spring-mix-salad-ever/#wprm-recipe-container-506442


Resources

https://www.specialtyproduce.com/produce/Spring_Mix_503.php

https://www.verywellfit.com/spring-mix-nutrition-facts-calories-and-health-benefits-4119165

https://www.myfooddiary.com/foods/2968816/spring-mix-greens

https://www.cronometer.com

https://www.verywellfit.com/spring-mix-nutrition-facts-calories-and-health-benefits-4119165

https://www.eatthismuch.com/food/nutrition/spring-mix,496581/

https://jamanetwork.com/journals/jamaneurology/fullarticle/800390

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Garlic

Garlic 101 — The Basics (REVISED)

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Garlic 101 – The Basics (REVISED)

About Garlic
Garlic (Allium sativum) has been used around the world for thousands of years as medicine and to flavor food of all sorts. We often think of it as an herb or spice, but botanically it is considered to be a vegetable. Garlic is a member of the allium family, so it is related to onions, shallots, leeks and chives. Although we typically focus on eating the bulb of the plant, the leaves, stems, flowers, and roots of the garlic plant are also edible.

The bulb of the garlic plant is the most used part. The bulb can be divided into portions known as cloves. Garlic cloves can be eaten raw or cooked for culinary and medicinal purposes. The cloves have a tart, spicy flavor that becomes savory and sweet when cooked. The leaves and flowers are sometimes eaten when they are young and tender.

Garlic is one of the oldest cultivated crops, with reference dating as far back as 5,000 years ago. Garlic grows wild in Central Asia, where it is believed to have originated. Throughout history, people traveling through Central Asia harvested garlic and carried it with them to their destinations, where they began cultivating the plants. Garlic is now used and grown around the world, with China producing about 80 percent of the world’s supply, followed by India, South Korea, Egypt, and Russia.

 

Nutrition and Health Benefits
Garlic packs a nutritional punch with good amounts of potassium, iron, calcium, magnesium, manganese, zinc, selenium, copper, phosphorus, Vitamin B6, Vitamin C, beta-carotene, and zeaxanthin (a carotenoid found in the retina of the eye). Garlic is very low in calories with one average clove having only about 4 calories.

Important Sulfur Compounds in Garlic and Their Medicinal Effects. When garlic is chopped, chewed, or bruised, allicin is formed. It is a type of sulfur compound that gives garlic its classic aroma, and is the active ingredient that appears to help treat so many ailments. However, it is important to know that allicin is an unstable compound and is present only for a short time after a fresh clove has been cut or crushed. Some people take odorless garlic supplements that have the allicin removed. This type of garlic is not as effective for medicinal uses. Enteric coated supplements (that contain allicin) can be used instead of the odorless capsules.

Other compounds in garlic that may play a role in its health benefits include diallyl disulfide and s-allyl cysteine. These compounds enter the body from the digestive tract and are carried in the bloodstream all over the body exerting strong biological effects.

Garlic also contains germanium, an element that has anti-cancer properties. Garlic contains more germanium than any other herb. Garlic now tops the American National Cancer Institute’s list of potential cancer-preventative foods.

Garlic has been used to treat heart disease, various cancers, enlarged prostate, diabetes, arthritis, allergies, flu, fungal infections, oral thrush, diarrhea, and more (a LONG list!). Research has shown that garlic does help to treat many of the ailments that it’s used for. Its antibacterial and antifungal properties help in the treatment of various conditions.

In test tubes, garlic seems to kill cancer cells. Population studies suggest that those who eat more garlic are less likely to get colon, stomach, and esophageal cancers than those who do not eat garlic.

In the Iowa Women’s Health Study involving 41,000 middle-aged women, researchers found that those who regularly ate garlic in addition to fruits and vegetables, had a 35 percent lower risk of developing colon cancer than those who did not regularly eat those foods.

Important Note…Garlic can interact with some medications. If you are taking prescription drugs for any reason, ask your doctor or pharmacist if it’s OK to take any garlic supplements that you are considering. This is especially the case if you are taking any blood-thinning medications.

Immunity Boost. Garlic can help to protect us from illness, including the common cold. In the July-August 2001 issue of Advances in Therapy, 146 people took part in a 12 week study during the winter months of November to February. The treatment group took one allicin-containing garlic supplement a day for the duration of the study, and both groups recorded any common cold symptoms on a daily basis. The treatment group recorded significantly fewer colds than the control group. Also, the control group recorded significantly more days that they were challenged virally with longer duration of symptoms. As a result, the treatment group was less likely to catch colds and recovered faster if they did catch one. The researchers concluded that allicin-containing garlic supplements can help to prevent attacks by the common cold virus and also lesson the severity of illness if someone does become infected.

Another study reported in the June 2012 issue of Clinical Nutrition (Edinburgh, Scotland), researchers found similar results where supplementation with aged garlic extract (2.56 grams per day) enhanced immune cell function by reducing the severity of colds and flu, and reduced the number of days sick by 61 percent.

Antimicrobial Properties. Garlic has long been associated with its benefits for helping to fight cancer, inflammation, and fungal, viral, and bacterial infections. In the July 2021 issue of the journal Frontiers in Microbiology, researchers discussed the various antimicrobial benefits of the organosulfur compounds in garlic. Specifically, these compounds included allicin, ajoenes, and allyl sulfides. They found that these compounds exhibit a range of antibacterial properties, destroying bacterial biofilm, bacterial toxins, as well as activity against a wide range of bacteria including multi-drug resistant strains. These compounds form bonds with specific enzymes, effectively breaking down the bacterial membrane. Drug resistant bacteria have become a global threat to our health and well-being. The compounds found in garlic can help to play an important role in the fight against serious pathogens. Consuming garlic, especially raw garlic that has been freshly cut, chopped or crushed, can help improve your health and aid your immune system whenever you are fighting any type of bacterial or other microbial infection.

Reduced Blood Pressure. It is well established that high blood pressure (hypertension) can be a contributing factor to heart disease and stroke. Numerous research studies have verified that garlic supplements (in doses of 600 to 1500 mg a day) can have a significant impact on reducing blood pressure in people with hypertension. The doses found to be effective were equivalent to about four cloves of garlic per day.

Improved Cholesterol Levels. Garlic has been shown to lower total and LDL (low-density lipoprotein) cholesterol. Numerous studies have tested garlic supplements for their cholesterol-lowering ability and found that in subjects with high cholesterol, garlic supplements lowered total and LDL cholesterol by 10 to 15 percent. When tested, garlic seemed to have no specific effect on HDL (high-density lipoprotein) or triglyceride levels. Study results on the cholesterol-lowering effects of garlic are mixed, but the greatest benefit appears to come from eating raw garlic that was cut or crushed shortly before consuming it.

Antioxidants. Antioxidants are extremely important in helping the body to fight free radical molecules that contribute to disease and the aging process. In numerous studies, garlic has been found to contain antioxidants that support the body’s mechanisms against oxidative damage. High doses of garlic supplements have been shown to increase antioxidant activity in humans, especially reducing oxidative stress in people with hypertension. Researchers have speculated that with the combined effects of reducing cholesterol and blood pressure, plus with its antioxidant benefits, that garlic (including aged garlic extract) may reduce the risk of brain conditions like dementia and Alzheimer’s disease.

Heavy Metal Removal from the Body. At high levels, the sulfur compounds in garlic have been shown to protect against organ damage from toxic heavy metals. In the May 2012 issue of Basic and Clinical Pharmacology and Toxicology, researchers reported that lead levels in the blood were reduced by 19 percent in employees who worked at a car battery plant (who had excessive lead exposure due to their work environment). The subjects were given 1200 micrograms of allicin three times a day for four weeks. The allicin also reduced many clinical signs of heavy metal toxicity, including headaches and hypertension. The allicin supplement was found to be more effective than the drug d-penicillamine (a drug given to patients to remove metals from the body).

According to Anthony William, the Medical Medium, garlic extracts toxic heavy metals from the colon and gives us a powerful immune boost. He says that garlic is most effective when consumed raw.


How to Select Garlic
Look for a solid, healthy looking bulb that is compact with taut, unbroken skin.

Avoid any bulbs that are damp or have soft spots on them. Also avoid bulbs of garlic that have a strong garlic aroma. The strong garlic smell indicates it has been handled roughly and the cloves are starting to break down, releasing allicin. A heavy, firm bulb, with little aroma and no obvious damage indicates one that is fresh and flavorful. If it feels light, it may be old and dried out.

If you see garlic that has begun to sprout, it is on the older side. It will be perfectly safe to eat, but the flavor will be sharper and less sweet than newer heads of garlic. If sprouting garlic is all you can find, buy only what you will use in a month and store it in a cool, dark place, away from heat (not next to the stove).


How to Store Garlic
Garlic keeps longest when stored at 60 to 65°F and in moderate humidity. At room temperature, whole bulbs can be kept hanging in mesh bags or in loosely woven baskets, away from heat, moisture, sunlight, and where there is good air flow.

Garlic can be kept in the crisper drawer of the refrigerator. But once put in the refrigerator, it needs to be kept there until it is used. If refrigerated then removed for storage at room temperature, it will soon begin to sprout.

Leftover peeled cloves or chopped garlic will keep in the refrigerator in a small, tightly covered container. Try to use it within two or three days.

About the Different Forms of Garlic
Garlic can be purchased in different forms, including fresh bulbs, jarred minced garlic, dried granulated garlic, dried garlic powder, and even pickled and fermented garlic. Each form has its own applications. The following information helps to clarify the best uses for dried and fresh garlic.

Fresh Garlic Bulbs. Garlic bulbs are the entire head of garlic as it is grown. Each bulb contains segments (cloves) that are encased in a thin papery skin that can easily be separated from the bulb. One bulb can have anywhere from 8 to 20 cloves, depending on the species of garlic.

There are two basic types of fresh garlic that can be found in most grocery stores. Softneck varieties of garlic are the most common type of garlic found in stores. They do not have a center stalk. They often have 10 to 20 cloves. Hardneck varieties of garlic have a clearly visible, thick woody hard center stalk. They typically have 8 to 12 cloves in a bulb. The hardneck varieties of garlic are considered to be more of a delicacy than the softneck type.

Fresh garlic is suitable for roasting, being pounded into a paste, being chopped or minced into fine pieces, or being crushed with a garlic press. It may be included in any dish that calls for garlic.

Jarred Garlic. Jarred garlic may be sold minced or with whole cloves. It may be preserved in water or oil. Sometimes, jarred garlic may be packed with salt or other seasonings to help keep it fresh or impart other flavors. Most, if not all brands, of jarred garlic (whether minced or whole) have been pasteurized, which is a heat process that kills off any unwanted pathogens that may be in the food. This helps to preserve the contents of the jar, making it safe for us to eat.

Jarred garlic is usually sold in the produce section of most grocery stores. Jarred garlic will not have the same potent flavor as does fresh garlic. It will taste milder and will not impart a strong flavor to foods as would fresh garlic. This can be an advantage if you only want a subtle garlic flavor in a particular dish. Also, the pieces of jarred minced garlic will be very small and will soften easily when added to liquid ingredients in a recipe. Using jarred garlic can also be a time-saver if you are in a rush to prepare food that calls for minced garlic.

Dried Granulated (or Minced) Garlic. Dried granulated or minced garlic is minced garlic that has been preserved by drying and is often packaged in a plastic jar. It has a coarse texture, similar to that of cornmeal. It is available in the spice isle of most grocery stores. Using dried minced garlic saves time in food preparation and is often a pantry staple to have available in case you run out of fresh garlic, or if a recipe calls for dried granulated garlic. Dried granulated garlic can be added to dry rub mixtures and vegetable seasoning mixes. Also, it is commonly added to stir-fries, salad dressings, soups, stews, and sauces. Dried granulated garlic distributes well in such foods and adds garlic flavor without adding any extra moisture to the food.

Dried Garlic Powder. Garlic powder is made from garlic cloves that have been dried and ground into a fine powder. It can add an intense garlic flavor to any dish or recipe. Garlic powder is often sprinkled on popcorn, into scrambled eggs, and added to ground meats for a bold flavor.

Fermented Garlic. Fermented garlic has been used in traditional medicine around the world since antiquity. Hippocrates, an ancient Greek physician, used garlic as medicine. It was also used medicinally by ancient Egyptians, Babylonians, Romans, and Chinese.

Fermented garlic is also known as “black garlic” and is made from fresh garlic that has been fermented. The fermentation process turns the garlic a dark color and reduces the intense flavor that it has in its raw state. Fermented garlic is described as being sweet with a chewy, jelly-like texture.

According to https://webmd.com, several studies have shown that black garlic serves numerous functions in the body, including as an antioxidant, antiallergen, antidiabetic, anti-inflammatory, and anticarcinogenic agent.

How to Prepare Garlic
Peel away as many of the outside papery layers as possible and discard.

If cloves are tight and can’t be easily pulled free, use the ball of your hand to press and roll the garlic against your cutting board to loosen the cloves.

Slice off the end of the clove, where it was attached to the bulb. Then place the clove beneath your chef’s knife and whack the knife with your other hand; this will loosen the papery skin. Remove and discard any skins.

Start by slicing the clove. For a fine chop, hold the tip of the knife with one hand and use the other to rock the blade back and forth over your slices.

For garlic that’s almost pulverized, place a clove into a garlic press and press down until the whole clove comes through the holes.


How to Preserve Garlic
Freezing Garlic. You can freeze garlic, though some people think frozen garlic isn’t quite as good as fresh. Put peeled cloves into a food processor or blender with a little water, pulse until they are evenly minced, and then freeze the puree in ice cube trays. Another way is to spread it out in a thin (and eventually breakable) layer on a silicone sheet. Once frozen, store the cubes or pieces in an airtight container. Be sure to use it within two months for the best flavor.

Dehydrating Garlic. Fresh garlic can be dehydrated. Peel and slice the garlic, then follow your dehydrator manufacturer’s instructions for time and temperature to dry your garlic. Note that this WILL make your house have a strong garlic odor! Some people opt to put their dehydrators outside on a porch during this process to avoid having the house smell like garlic. Store dried garlic at room temperature in an airtight container.

Pickling Garlic. Pickled garlic is an easy way to mellow out the flavor while preserving your garlic until you need it. Recipes abound on the internet for pickled garlic. They are simple to follow and come in different variations that should please just about anyone’s taste preferences.

Freezing Roasted Garlic. If you have lots of garlic available, it can be roasted, then frozen. Preheat your oven to 400°F. Trim the tops off of whole heads and discard. Place each garlic bulb on a piece of foil, drizzle with olive oil, and season with salt and pepper, as desired. Wrap tightly and place it in a baking dish. Roast until the garlic is golden brown and tender, about 30 to 60 minutes, depending on the size of the bulb. Let it cool slightly, then squeeze the garlic out of their skins into ice trays. Cover and freeze. When frozen, transfer the cubes to a freezer bag or container. Label with the date and use it within 2 or 3 months for best flavor.

Cooking/Serving Methods and Tips
Fresh garlic can be roasted, sautéed, added to soups, stews, casseroles and sauces, added to pizza toppings, and added to a whole host of dishes. Also, it can be used to flavor oil, and pickled (as above). It is usually used to flavor other foods rather than eaten alone. Below are some tips on cooking with garlic.

To roast a garlic bulb, lightly grease a casserole dish with olive oil, add some clean bulbs, and bake at 350F until the bulbs are soft, usually about 45 minutes. Cut the tips off the bulbs and cloves and squeeze out the now soft flesh. If needed, freeze the garlic in an airtight freezer container. The high oil content means it never freezes hard, and you can scoop the clove contents out with a spoon as needed. Roasted garlic will keep about a week in the refrigerator.

Another way to roast garlic is to preheat the oven to 400F. Slice the top off of a bulb of garlic and place the bulb on a piece of aluminum foil. Drizzle the bulb with oil and wrap it with the foil. Place on a baking sheet and roast until the bulbs are lightly browned and tender, about 30 to 60 minutes, depending on the size of the bulb.

To roast a few garlic cloves, heat a heavy skillet over medium heat for a few minutes. Remove the garlic cloves from the bulb. Leave the skins on the cloves and add them to the hot skillet. Allow them to roast for 7 to 8 minutes, turning the cloves over every 2 minutes or so. The garlic cloves should turn golden brown, and may be charred in some areas. Remove them from the pan and allow them to cool before using. The skins should be easy to remove.

Garlic can burn easily and burned garlic is not enjoyable (it’s bitter). To keep from burning your garlic, add it toward the end of sautéing onions or other vegetables. It can be added early in the sautéing process if it’s of a short duration.

To get the most allicin from your garlic, use fresh garlic rather than jarred. Allicin dissipates within days of being stored in water, as in jarred minced garlic. Also, cutting your garlic when you’re ready to use it, then letting it sit for 10 to 15 minutes will yield the most allicin it has to offer. When garlic is cut, oxygen reacts with enzymes in the garlic, which triggers the formation of allicin. Waiting that brief time from cutting to using garlic allows time for the reaction to take place.

Flavor. The more you cut garlic cell walls, the stronger the flavor will be. To get a mild garlic flavor, slice it. To get a strong flavor, crush the garlic. Coarsely chopped garlic will have a flavor in between the two.

Also, the longer your garlic cooks in with other foods, the less flavor it will impart. To get the most garlic flavor, add the garlic toward the end of cooking.

Quick Ideas and Tips for Using Garlic
* Add garlic to cooked vegetable dishes.

* Add minced garlic to vegetable salads.

* Add finely minced garlic to salad dressings.

* Add garlic to guacamole, salsa, and hummus.

* Add garlic to broths and soups.

* Add minced garlic to cucumber or zucchini noodles.

* Add minced garlic to baked potatoes.

* Add garlic to pizza.

* The more you cut garlic, breaking open cell walls, the stronger the flavor will be. To get a mild garlic flavor, slice it. To get a strong garlic flavor, crush the garlic. Coarsely chopping garlic will have a flavor in between the two.

* To get the most allicin from your garlic, always use fresh garlic rather than jarred. Allicin dissipates quickly when garlic is stored in water, as in jarred minced garlic. Cut your garlic and allow it to sit for 10 to 15 minutes before using it to get the most allicin. This allows time for oxygen to react with the enzymes in the garlic, triggering the formation of allicin.

* Garlic can burn easily and burned garlic tastes bitter. To keep it from burning, add garlic toward the end of sautéing onions or other vegetables. It can be added early in the sautéing process if it will be done quickly.

* It’s helpful to know that the longer garlic cooks in with other foods, the less flavor it will impart. To get the most garlic flavor, add it toward the end of cooking.

* If a recipe calls for garlic and you suddenly realize you don’t have any garlic on hand, any of the following can be used as a substitute for 1 clove of fresh garlic: 1/8 tsp garlic powder, ¼ tsp dried granulated garlic, ½ tsp dried garlic flakes or instant garlic, ½ tsp garlic salt (be sure to reduce the recipe by ½ tsp of salt), ½ tsp garlic juice, ½ to 1 tsp minced shallots, ½ tsp garlic chives, ½ tsp jarred minced garlic or liquid garlic seasoning.

* 1 head or bulb of fresh garlic usually has 8 to 12 cloves. One average size clove is about ½ tsp minced garlic.

* To remove garlic smell from your fingers, rub them on stainless steel under cool running water.

 

Herbs and Spices That Go Well with Garlic
Basil, bay leaf, capers, chili pepper flakes, chives, cloves, ginger, herbs (in general), mint, oregano, paprika, parsley, pepper (black), rosemary, saffron, sage, salt, thyme, turmeric

Foods That Go Well with Garlic
Garlic is commonly used with meats, fish and other seafood, beans, vegetables of all types, salads, salad dressings, pasta sauces, quinoa, cheese dishes, garlic bread, and for flavoring butter. The following list may help you in developing recipes and meals including garlic.

Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), beef, chicken (and other poultry), chickpeas, eggs, fish, lamb, legumes (in general), lentils, meats (in general), peanuts, peas, pine nuts, pork, pumpkin seeds, tahini, tofu

Vegetables: Artichokes, asparagus, beets, broccoli, broccoli rabe, carrots, cauliflower, chard, chiles, eggplant, escarole, fennel, greens (bitter), kale, leeks, lettuce, mushrooms, onions, potatoes, shallots, sorrel, spinach, squash (summer and winter), tomatillos, tomatoes and tomato sauce, yams, zucchini

Fruits: Lemon, olives, oranges

Grains and Grain Products: Bread, bread crumbs, corn, couscous, noodles (esp. Asian), pasta

Dairy and Non-Dairy Products: Butter, cheese (i.e., feta, goat, Gruyère, Parmesan, ricotta, Swiss), sour cream, yogurt

Other Foods: Chili pepper paste, chili pepper sauce, oil (esp. olive, sesame), salad dressings, soy sauce, stock, tamari, vinegar (esp. apple cider, balsamic, red wine, rice wine)

Garlic has been used in the following cuisines and dishes…
Aioli (i.e. garlic mayonnaise), American cuisine, casseroles, Chinese cuisine, curries, dips, French cuisine, Greek cuisine, Indian cuisine, Italian cuisine, Latin American cuisines, Mexican cuisine, Middle Eastern cuisines, pasta dishes, pesto, pistou, pizza, purees, salads and salad dressings, sauces, soups, Spanish cuisine, spreads, stews, stir-fries, Turkish cuisine, Vietnamese cuisine

Suggested Food and Flavor Combos Using Garlic
Add garlic to any of the following combinations…

Almonds + Bread Crumbs + Lemon + Olive Oil + Parsley
Basil + Olive Oil + Tomatoes
Bread Crumbs + Mushrooms + Parsley
Broccoli + Lemon
Chard + Potatoes + Rosemary
Feta Cheese + Oregano
Ginger + Parsley
Kale + Tamari
Leeks + Potatoes + Saffron [in soups and vegetable stock]
Lemon + Parsley
Olive Oil + Parsley
Olive Oil + Rosemary
Parsley + Sage
Potatoes + Rosemary

 

Recipe Links
4 Tips for How to Cook with Garlic http://www.eatingwell.com/article/275955/4-tips-for-how-to-cook-with-garlic/

Creamy Roasted Garlic Potato Soup with Crispy Brussels and Chili Oil https://www.howsweeteats.com/2015/01/creamy-roasted-garlic-potato-soup-with-crispy-brussels-chili-oil/

30 Recipes for Garlic Lovers https://www.tasteofhome.com/collection/recipes-for-garlic-lovers/view-all/

21 Recipes Every Garlic Lover Should Know https://www.foodnetwork.ca/everyday-cooking/photos/garlic-recipes-you-should-know/#!garlic-sauce

25 Garlic Recipes for *Garlicy* Good Dinners https://www.brit.co/garlic-dinner-recipes/

25 Garlic Recipes No One Can Resist https://insanelygoodrecipes.com/garlic-recipes/

13 Delicious Recipes That Are Heavy on Garlic https://www.thespruceeats.com/delicious-recipes-that-are-heavy-on-garlic-4800090

27 Garlic Recipes That Put Our Favorite Ingredient Front and Center https://www.delish.com/cooking/g18/garlic-recipes/

12 Great Garlic Recipes to Try https://www.acouplecooks.com/garlic-recipes/

Roasted Garlic https://www.acouplecooks.com/roasted-garlic/

Mashed Red Potatoes with Garlic https://www.acouplecooks.com/mashed-potatoes-with-kale-and-garlic/

Easy Garlic Bread https://www.acouplecooks.com/easy-garlic-bread/

Roasted Garlic (And 25 Things To Do With It) https://www.thewickednoodle.com/25-things-roasted-garlic/

 

Resources
https://www.webmd.com/vitamins/ai/ingredientmono-300/garlic

https://en.wikipedia.org/wiki/Garlic#Origin_and_major_types

http://mentalfloss.com/article/63100/11-things-you-might-not-have-known-about-garlic

https://www.disabled-world.com/medical/alternative/herbal/garlic.php

http://www.berkeleywellness.com/healthy-eating/food/article/how-choose-best-garlic

https://www.goodhousekeeping.com/food-recipes/a20707233/how-to-store-garlic/

https://www.realsimple.com/food-recipes/cooking-tips-techniques/preparation/peel-chop-garlic

http://www.eatingwell.com/article/275955/4-tips-for-how-to-cook-with-garlic/

https://www.gourmetgarlicgardens.com/cooking-with-garlic.html

https://www.farmersdaughterherbs.com/info/cooking-herb-chart

https://delishably.com/spices-seasonings/The-Ultimate-Spice-Pairing-Guide

https://www.foodnetwork.com/recipes/robin-miller/roasted-garlic-recipe-2103776

https://www.healthline.com/nutrition/is-garlic-a-vegetable#culinary-classification

https://www.ars.usda.gov/midwest-area/madison-wi/vegetable-crops-research/docs/simon-garlic-origins/

https://www.worldatlas.com/articles/the-top-garlic-producing-countries-in-the-world.html

https://www.nutritionvalue.org/Garlic%2C_raw_nutritional_value.html?size=1+ounce+%3D+28.3495+g

https://www.medicalmedium.com/blog/ways-to-consume-raw-garlic

https://www.thekitchn.com/garlic-tips-23421116

https://www.themediterraneandish.com/how-to-roast-garlic/

https://www.cleaneatingmag.com/clean-pantry/pantry-staples/should-you-refrigerate-your-garlic/

https://www.majesticspice.com/comparing-granulated-garlic-and-garlic-powder/

https://www.webstaurantstore.com/blog/3642/garlic-compared.html

https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#2.-Garlic-is-highly-nutritious-but-has-very-few-calories

https://pubmed.ncbi.nlm.nih.gov/11697022/

https://pubmed.ncbi.nlm.nih.gov/22280901/

https://pubmed.ncbi.nlm.nih.gov/24035939/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8362743/

https://www.medicalnewstoday.com/articles/does-garlic-lower-cholesterol#types

https://www.mountsinai.org/health-library/herb/garlic

https://pubmed.ncbi.nlm.nih.gov/16484570/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6271412/

https://producemadesimple.ca/what-does-garlic-go-well-with/

https://www.mccormick.com/articles/mccormick/about-garlic

https://nutritionfacts.org/?s=garlic

https://www.webmd.com/diet/fermented-garlic-health-benefits

https://www.bonappetit.com/story/is-pre-minced-garlic-ever-okay

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Sunflower Seeds

Sunflower Seeds 101 – The Basics

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Sunflower Seeds 101 – The Basics

About Sunflower Seeds
Sunflower seeds are the seeds of the sunflower plant (Helianthus annuus). There are several types of sunflower plants, with the linoleic variety being the most common. The variety most often sold as sunflower seeds for eating may also be called confectionery sunflower seeds. The average sunflower plant produces 1,000 to 2,000 seeds.

Sunflower seeds are commonly eaten as a snack, but can also be used as a garnish or an ingredient in assorted recipes. They are sometimes added to breads or other baked goods. The seeds may also be sprouted and eaten in salads. Sunflower seed butter is also available in many markets along with peanut butter. Sunflower seeds may also be used as a food for pets and wild birds. They are sometimes used as a substitute for those with nut allergies. The seeds are sold as in-shell seeds or dehulled kernels. They may be sold raw or roasted, salted or with another flavoring added. The seeds themselves have a mild, nutty flavor with a firm yet tender texture. Roasting enhances the flavor.

Sunflowers grow in temperate areas around the world. Because of their relatively deep root system, sunflowers are a hardy crop that is drought resistant and does well in arid areas. People have enjoyed sunflower seeds for thousands of years, with the earliest reference to them being eaten by Native Americans, dating back to 1,000 BC. They were first grown commercially in Mexico and the southern United States. In the 16th century, sunflower seeds were transported to Europe where they have since become a major crop. Today, the top sunflower growing countries are Ukraine, Russia, Argentina, China, and Romania. Sunflowers are grown in the United States (mostly in North and South Dakota), but ranks tenth in production globally. In 2017, 105.5 billion pounds of sunflower seeds were produced within 72 different countries. Almost half of those came from Ukraine and Russia.

Nutrition and Health Benefits
Sunflower seeds are an excellent source of Vitamin E, and selenium, and a good source of copper. They also contain a lot of protein, fiber, pantothenic acid, calcium, iron, zinc, Vitamin B1, phosphorus, manganese, Vitamin B6, magnesium, folate, and niacin.

Antioxidant Protection. Sunflower seeds are especially high in Vitamin E and selenium. These important nutrients function as antioxidants that help protect the body from harmful free radicals that play a role in the development of some chronic diseases. The seeds are also a good source of phenolic acids and flavonoids, which are beneficial plant compounds that also function as antioxidants. When sunflower seeds are sprouted, these compounds increase, which makes them even more healthful to eat. Sprouting also reduces some factors that can hinder mineral absorption. Sprouted sunflower seeds may be purchased in some stores, but are very easy to sprout at home.

Anti-Inflammatory Benefits. Chronic inflammation is a risk factor for many serious diseases, such as cardiovascular disease, Alzheimer’s disease, and cancer. C-reactive protein is a blood marker that is used to determine a person’s risk of such conditions. In a study involving 6,000 adults reported in the 2006 American Journal of Epidemiology, researchers found that those who ate sunflower and other seeds at least five times a week had 32% lower levels of C-reactive protein when compared to people who ate no seeds. It is known that sunflower seeds are abundant in Vitamin E, and that vitamin is known to help lower C-reactive protein levels. Also, the flavonoids and other compounds found in sunflower seeds can also help to reduce inflammation. So, eating a small handful of sunflower seeds on most days may be able to help reduce chronic inflammation.

Reduced Blood Pressure and Risk of Heart Disease. Chronic hypertension can lead to heart disease, causing a heart attack or stroke. Sunflower seeds contain a compound that blocks an enzyme that causes blood vessels to constrict. This may help blood vessels to relax, thus lowering blood pressure. They also contain magnesium which is also known to help reduce blood pressure levels.

Sunflower seeds are also rich in linoleic acid, a polyunsaturated fatty acid that the body uses to make a hormone-like compound that relaxes blood vessels, lowering blood pressure. Linoleic acid is also known to help lower blood cholesterol.

In a 3-week study reported in the December 2012 issue of the journal ISRN Nutrition, women with Type 2 diabetes who ate 1 ounce (30 grams) of sunflower seeds or almonds a day (along with a healthy diet) had a 5% drop in systolic blood pressure. The subjects also experienced a 9% drop in LDL cholesterol and a 12% drop in triglycerides. This would help to reduce the risk of heart disease.

In the October 2014 issue of the journal Circulation, researchers reviewed 13 studies and found that those with the highest linoleic acid intake had a 15% lower risk of heart disease episodes, such as a heart attack. Individuals also experienced a 21% lower risk of dying of heart disease, when compared to those with the lowest intake of linoleic acid. Since sunflower seeds are high in this type of polyunsaturated fat, ingesting modest amounts of them on a regular basis may help to prevent complications leading to heart disease.

Sunflower seeds also contain no cholesterol and are very low in saturated fats, making them a healthful food for the cardiovascular system.

Diabetes. Studies suggest that those who eat 1 ounce of sunflower seeds a day, as part of a healthy diet, may reduce fasting blood sugar by about 10% within six months, when compared with those who ate a healthy diet without the seeds. Researchers speculate the blood-sugar-lowering effect of sunflower seeds may be partially due to their compound chlorogenic acid. The researchers concluded that more research in this area is needed, but the results look promising.

Immune System Booster. Sunflower seeds are high in selenium, magnesium, zinc, and iron which helps to strengthen the blood and immune system, helping us to fight off viruses.

Help for Expectant Mothers. For women who are planning to have children or are already pregnant, sunflower seeds have a lot to offer. Their high levels of zinc, folate, and Vitamin E make them valuable foods to include in the diet. According to the American Pregnancy Association, Vitamin E is essential for prenatal health because it helps the fetus develop and use red blood cells and muscles. It also supports and nourishes the skin of both the mother and her growing baby. Folate supports the placenta and helps prevent spina bifida, a serious neural tube defect that can happen when the expectant mother’s diet is deficient in this vital nutrient. Also, zinc is important for producing insulin and enzymes.

How to Select Sunflower Seeds
Sunflower seeds are sold in a variety of ways, both shelled and unshelled. They may be raw or roasted, processed with or without salt, or flavored in a variety of other ways. Whichever flavor you choose will depend on your personal preferences and intended use for the seeds.

When purchasing plain (unflavored) sunflower seeds in the shells, look for ones with shells that are firm and intact. When purchasing shelled (plain, raw) seeds be sure to look for the “Best by” or “Expiration” date and select a package with the date farthest into the future. This will ensure you get the freshest seeds available. Shelled raw sunflower seeds can go rancid in time because their oils will spoil when exposed to air. Be sure their packaging is sealed with as much air as possible having been removed from the container.

How to Store Sunflower Seeds
Sunflower seeds in their original, unopened container can be kept at room temperature up to or shortly after their “Best by” date stamped on the package. The date stamped on the packaging is only an estimate of their shelf life. Environmental conditions, like light and heat can affect how long seeds will last, especially when kept at room temperature. Once opened, they should be placed in the refrigerator. For longest life, store them in the freezer, whether the package has been opened or not.

If the seeds are still in their shells, they should keep longer than shelled seeds. This is because the shells help to protect the seeds from oxygen, which is what causes their oils to go rancid. Light, heat, and moisture may also cause the seeds to spoil.

Roasting reduces the shelf-life of sunflower seeds by about half. So, if you prefer to buy roasted sunflower seeds (or even roast them yourself), be sure to store them in the refrigerator or freezer to extend their lifespan.

Stale vs Expired Sunflower Seeds
If your seeds are not rancid, but have become stale, they can still be eaten. They can be refreshed by briefly toasting them on the stove or in the oven.

Like all other seeds, sunflower seeds won’t last forever. When stored long enough, the fats in them will spoil or go rancid. At that point they should be discarded. You can tell that they are rancid when they taste bitter or sour, reminding you of rancid olive oil. The seeds may develop an “off” aroma, reminding you of putty, or nail polish remover. However, the change in aroma may not always be so obvious. If you are not quite sure that your seeds are old, but sense that something isn’t quite right with them, it’s time to toss them out. When in doubt, throw them out!

Portion Control
Sunflower seeds are highly nutritious, but they are also high in calories because of their fat content. A one-fourth cup serving of dry roasted salt-free sunflower seeds has 207 calories. Because they are delicious and easy to ingest, it’s very easy to eat more than this small amount at one time. But, it is important to limit your serving size to no more than one-fourth cup to help control calorie and fat intake. This is especially important for those who are on a reduced fat diet or those monitoring their calorie intake to control weight. To help prevent overeating sunflower seeds, many people buy them still in their shell. Having to shell them as you enjoy them slows down the eating process preventing one from eating a large amount in a short time. Many times, the shells are coated in salt. If you are monitoring your sodium intake, be sure to choose unsalted sunflower seeds, even those in their shells. Another way to help control your portion is to measure the amount you want to eat and place them in a bowl. Put the rest away so they are not easily accessible. Go to where you want to enjoy your seeds, away from the supply container. When you finish your allotment, it will be easier to stop eating them, than if you were going from “bag to mouth.” It takes far more personal discipline to stop eating when there is a lot of anything in front of you than if there is a measured portion with the rest having been put away.

Quick Ideas and Tips for Using Sunflower Seeds
* Add sunflower seeds to your favorite tuna, chicken, or turkey salad.

* Sprinkle green salads with sunflower seeds.

* Add sunflower seeds to scrambled eggs or an omelet.

* Use finely ground sunflower seeds as a breading in place of (or with) flour. This can be used on meats, fish, poultry, and vegetables.

* Sprinkle sunflower seeds on cold or hot cereals, such as oatmeal.

* Add sunflower seeds to homemade trail mix.

* Add sunflower seeds to homemade granola bars.

* Sprinkle fruit or yogurt parfaits with sunflower seeds.

* Add sunflower seeds to stir-fries.

* Sprinkle sunflower seeds over sautéed vegetables for some added crunch and flavor.

* Add them to veggie burgers for flavor and added nutrients.

* Sprinkle sunflower seeds on top of casseroles.

* Add them to baked goods like quick breads and muffins.

* Make sunflower seed butter and use as a dip or topping for apples, banana slices, celery, bell pepper, and carrot sticks, nut butter sandwiches, and toast.

* Add ground sunflower seeds to smoothies.

* Sunflower seeds can be used in pesto in place of pine nuts.

* Sprinkle sunflower seeds as a garnish on creamy soups, such as cream of potato, broccoli, or tomato soup.

* Sprinkle some sunflower seeds on tacos for a little extra crunch.

* Make a pie crust with sunflower seeds. Here’s a link to one version online… https://myquietkitchen.com/healthy-pie-crust-nut-free/#recipe

* Sprinkle some sunflower seeds on yogurt or ice cream.

* Stuff a pita bread with some salad and sunflower seeds for crunch, flavor and added nutrition.

* Top your favorite pasta dish with some sunflower seeds.

* Add sunflower seeds into your favorite cookie dough.

* Add sunflower seeds to your favorite quiche.

* Just so you know…do not eat the shells of sunflower seeds. They are tough and fibrous, and the human digestive system cannot break them down. Accidentally swallowing a small piece should be OK, but eating at lot of them could cause a serious blockage in the gastrointestinal tract.

* Add sunflower seeds to stuffed peppers.

* Add sunflower seeds to your favorite bean or legume salad.

* Add sunflower seeds to a veggie pizza.

* Add sunflower seeds to a cabbage slaw.

* Top your favorite fruit salad with some sunflower seeds.

* Top cooked winter squash, such as butternut squash with caramelized sunflower seeds. To caramelize the seeds, heat some seeds (such as 1/3 cup) in a nonstick skillet on medium-high heat for about 3 minutes. Stir them constantly so they don’t burn. Stir in a little brown sugar (such as 2 tablespoons). Stir constantly until the sugar is melted and the sunflower seeds are coated evenly. Remove from the pan and top your cooked squash with the hot seeds. Or remove the seeds from the pan and allow them to cool to be enjoyed as a snack or to be used later.

Herbs and Spices That Go Well with Sunflower Seeds
Basil, chili pepper, chili powder, cilantro, cinnamon, dill, garlic, mint, Old Bay Seasoning mix, parsley

Foods That Go Well with Sunflower Seeds
Proteins, Legumes, Nuts, Seeds: Almonds, beans (green), beef, black beans, chicken, chickpeas, eggs, hazelnuts, kidney beans, lentils, nuts (in general), seeds (other, i.e., flax, pumpkin), tofu (esp. silken), tuna

Vegetables: Arugula, beets, broccoli, carrots, cauliflower, chives, fennel, leeks, greens (salad), mushrooms, onions, spinach, sweet potatoes, tomatoes

Fruits: Apples, apricots, cherries (esp. dried), coconut, cranberries (dried), dates, fruit (in general), lemon, mango, peaches, raisins, watermelon

Grains and Grain Products: Kasha, millet, oats, pasta, quinoa, rice, wheat berries

Dairy and Non-Dairy: Cheese (in general), milk, Parmesan cheese, sour cream, yogurt

Other Foods: Agave nectar, brown sugar, caramel, honey, maple syrup, molasses, mustard, nutritional yeast, tamari, vinegar (esp. balsamic)

Sunflower seeds have been used in the following cuisines and dishes…
Baked goods (i.e., breads, cookies, muffins, pie crusts), casseroles, cereals (i.e., hot breakfast), desserts, granola, muesli, pancakes, pastas, pâtés, risottos, salads, soups, Southwestern (U.S.) cuisine, spreads, stuffings, trail bars and mixes, veggie burgers

Suggested Food and Flavor Combos Using Sunflower Seeds
Add sunflower seeds to any of the following combinations…

Basil + Garlic + Olive Oil + Pasta
Flaxseeds + Millet
Lentils + Onions in Pâtés
Quinoa + Raisins

Recipe Links
Herby Pesto with Sunflower Seeds https://www.botanicalkitchen.com/recipes/herby-pesto/

Shaved Squash Salad with Sunflower Seeds https://www.bonappetit.com/recipe/shaved-squash-salad-with-sunflower-seeds

Sunflower Seeds Pesto https://www.bonappetit.com/recipe/sunflower-seed-pesto

Cinnamon Vanilla Sunflower Butter https://www.101cookbooks.com/archives/cinnamon-vanilla-sunflower-butter-recipe.html#recipe

Roasted Pumpkin Salad Recipe https://www.101cookbooks.com/archives/roasted-pumpkin-salad-recipe.html#recipe

Lentil Carrot Avocado Salad https://www.yummly.com/recipe/Lentil-Carrot-Avocado-Salad-2139484

Pomegranate Sunflower Seeds Salad https://www.yummly.com/recipe/Pomegranate-Sunflower-Seeds-Salad-1082918

Maple Sunflower Seeds Granola https://www.yummly.com/recipe/Maple-Sunflower-Seeds-Granola-1093748

Old Bay Sunflower Seeds https://www.yummly.com/recipe/Old-Bay-Sunflower-Seeds-1590607

Multigrain Pilaf with Sunflower Seeds https://www.yummly.com/recipe/Multigrain-Pilaf-with-Sunflower-Seeds-9243967

Maple Roast Sunflower Seeds https://www.yummly.com/recipe/Maple-Roast-Sunflower-Seeds-964256

Spicy Roasted Pumpkin and Sunflower Seeds https://www.yummly.com/recipe/Spicy-Roasted-Pumpkin-and-Sunflower-Seeds-2137869

Arugula Salad with Grapes and Sunflower Seeds https://www.yummly.com/recipe/Arugula-Salad-with-Grapes-and-Sunflower-Seeds-9580758

Massaged Broccoli Rabe Salad with Sunflower Seeds and Cranberries https://www.yummly.com/recipe/Massaged-Broccoli-Rabe-Salad-with-Sunflower-Seeds-_-Cranberries-1861644

Berry Spinach Salad with Spicy Maple Sunflower Seeds https://www.yummly.com/recipe/Berry-Spinach-Salad-with-Spicy-Maple-Sunflower-Seeds-1457945

Simple Arugula Salad with Sunflower Seeds and Parmesan https://www.yummly.com/recipe/Simple-Arugula-Salad-with-Sunflower-Seeds-and-Parmesan-2435236

Nut-Free Vegan Pie Crust (Allergy-Friendly) https://myquietkitchen.com/healthy-pie-crust-nut-free/#recipe


Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57#howtouse

https://en.wikipedia.org/wiki/Sunflower_seed

https://www.doesitgobad.com/do-sunflower-seeds-go-bad/

https://www.botanicalkitchen.com/recipes/herby-pesto/

https://www.healthline.com/nutrition/sunflower-seeds#eating-tips

https://www.foodiefriendsfridaydailydish.com/sunflower-seeds-know-your-herbs-and-spices/

https://foodcombo.com/find-recipes-by-ingredients/sunflower-seeds

https://beyondtheequator.com/blogs/blog/how-are-sunflower-seeds-grown-and-harvested

https://88acres.com/pages/sunflower-seeds

https://www.healthline.com/nutrition/sunflower-seeds

https://pubmed.ncbi.nlm.nih.gov/16357111/

https://www.healthline.com/nutrition/sunflower-seeds#benefits

https://pubmed.ncbi.nlm.nih.gov/16357111/

https://pubmed.ncbi.nlm.nih.gov/24959542/

https://pubmed.ncbi.nlm.nih.gov/25161045/

https://pubmed.ncbi.nlm.nih.gov/30249058/

https://www.medicalnewstoday.com/articles/sunflower-seeds#nutritional-value

https://www.medicalmedium.com/blog/sunflower-seeds

https://www.webmd.com/diet/health-benefits-sunflower-seeds

https://www.eatingwell.com/article/2059940/sunflower-seeds-nutrition/

https://greatist.com/health/benefits-of-sunflower-seeds#benefits

https://food.allwomenstalk.com/tasty-uses-for-sunflower-seeds/#7

https://www.epicurious.com/ingredients/8-ways-to-use-sunflower-seeds-article

https://www.soupersage.com/complete-protein-pairings/sunflower-seeds

https://www.sunflowernsa.com/seed/ways-to-enjoy-sunflower-kernels/

https://www.healthline.com/nutrition/can-you-eat-sunflower-seed-shells#recommendation

https://www.sunflowernsa.com/health/Recipes/AppetizersSnacks/Caramelized-Sunflower-Kernels/

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Salt

Reducing Salt Intake

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Reducing Salt Intake

The words “salt” and “sodium” are often used interchangeably, which leads to confusion with some people. They are not the same thing. “Salt,” also called table salt, is sodium chloride. Sodium chloride is 40% sodium and 60% chloride. One teaspoon of table salt contains about 2,400 mg of sodium. Sodium is a chemical element that we need in small amounts for normal muscle and nerve functions, for helping to keep our body fluids in balance, and more. Many foods in their natural state contain small amounts of sodium.

We all need a little sodium from our foods. In the body, sodium aids in the conduction of nerve impulses, contraction and relaxation of muscles, blood clotting, maintaining a normal heart rhythm, and maintaining the proper balance of water and minerals in our body fluids, both inside and outside of cells. It is estimated that we need about 500 mg of sodium each day for these vital functions. We can easily get that amount from fruits, vegetables, leafy greens, grains, nuts, meats, and seafood in their natural state without adding any salt to our foods.

Sources of Excess Salt in the Diet
The problem comes about when we add salt (sodium chloride) to our foods. This added salt can come from the salt shaker at the table, sauces added to flavor foods, seasonings added while food is cooking, boxed foods with prepackaged seasonings, processed meats and assorted foods with flavorings already added, eggs, soups (especially canned soups), breads, sandwiches, snack foods (such as chips, pretzels, popcorn, snack mixes, and crackers), dairy products (especially cheese), pizza, canned foods, and even commercial beverages.

It is very easy to overdo when using the salt shaker, especially since salt enhances the flavor of foods. Our taste buds quickly adjust to the enhanced flavors so that we expect it any time we eat those same foods. If we’re not careful, over time we can find ourselves slowly increasing the amount of salt that we add to foods because our acquired taste for it can increase our demand for salt. This makes table salt somewhat addictive.

Furthermore, many people rely on processed foods for most of their meals. Such foods have a lot of salt already added to them, not only for flavor, but also as a binder, stabilizer, and a preservative. Bacteria cannot survive in a high salt environment. The high level of salt in processed foods also acts as an addictive agent, often bringing us to crave more of those foods. So we often eat them regularly, much to the delight of the food manufacturers. Hence, most processed foods are high in salt for a number of reasons. Most Americans eat at least 1-1/2 teaspoons of salt a day, which comes to about 3,400 mg of sodium. This amount is way more than our bodies need, and can often lead to health concerns.

Different types of salt contain varying amounts of sodium per teaspoon, with fine Kosher salt and black salt having the least amount. According to https://Cronometer.com, one-fourth teaspoon of generic table salt contains 589.5 mg of sodium, or 39% of the recommended maximum amount of sodium. This mere amount of table salt still contains more than we really need metabolically. AND that doesn’t account for the sodium we get from foods in their natural state. People who use any salt at all will most likely consume more than that one-fourth teaspoon in any one day. Hence, for the sake of our health, we should make a conscious effort to try to bring our salt intake down.

Symptoms of Too Much Salt in the Diet
Signs that we have eaten too much salt can occur quickly after a meal, like increased thirst. This is a sign of dehydration, with the body signaling us to drink more fluids. Other symptoms of having eaten too much salt include swollen feet or hands, headache (in some cases), and a rise in blood pressure. These symptoms may or may not be prolonged since the kidneys are always working to balance the sodium and fluid levels in the body. However, if you continually overeat salt, the kidneys may not be able to eliminate all the excess sodium and it may start to build up in the body. This leads to the serious health risks associated with too much salt intake.


Health Risks Associated with a High Sodium Diet
Too much sodium in the diet can lead to a variety of serious health conditions. Here are some examples.

Hypertension, Heart Disease and Stroke. When we consume too much sodium (whether it’s from salt added at the table or in cooking, from restaurant foods, or from processed foods), the kidneys are forced to work very hard to keep the proper balance of fluids and electrolytes in the blood. They will retain water to dilute the excess sodium in the blood. This increases the amount of extracellular fluid and the volume of blood in the bloodstream. The increased blood volume forces the heart to work harder and increases pressure on the blood vessels. Over time, this extra work and pressure can lead to high blood pressure, heart attack, and even stroke, eventually leading to heart failure.

Kidney Disease and Kidney Stones. Besides being a risk factor for heart disease and stroke, high blood pressure is also a risk factor for kidney disease. With prolonged high sodium intake and increased blood pressure, the kidneys gradually lose their ability to excrete excess sodium. A study reported in the October 2014 issue of the American Journal of Hypertension found that patients with chronic kidney disease who had intakes of sodium greater than 4,600 mg a day experienced progression of their disease.

Many scientific studies have shown that there is a relationship between a high salt intake and increased calcium excretion through the kidneys. The amount of calcium that your body loses through the urine increases with the amount of salt you eat. The blood level of calcium needs to remain relatively constant. So, when the kidneys call for more calcium because of a high salt intake, calcium is leached from the bones to meet the need at the moment and keep the blood calcium level stable. This can be a contributing factor in the development of weakened bones at any age. Calcium is a major component of kidney stones and such stones are more likely to form when the kidneys are forced to process increased calcium due to increased salt intake. Limiting salt intake has been shown to reduce the formation of kidney stones, while also reducing the excretion of calcium through the urine, thus causing less leaching of calcium from bones. Therefore, to help reduce your risk of developing kidney disease, weakened bones, and kidney stones, it is important to keep your salt intake as low as possible. Focusing on unprocessed, unsalted foods can be valuable in this endeavor.

Calcium, Sodium, and Bone Loss. The body must maintain a stable amount of calcium in the blood for muscle contraction, proper functioning of many enzymes, blood clotting, and maintaining a normal heart rhythm. Our bones serve as a source of calcium reserves and we withdraw from our reserves as needed to maintain a stable blood calcium level. If we do not get enough calcium from our foods, calcium is released from the bones to maintain blood levels of this critical mineral. This, in turn, can weaken bones if a low blood calcium level occurs recurrently, or over a prolonged period of time. To maintain a normal level of calcium in blood without weakening bones, we should consume at least 1,000 to 1,500 milligrams of calcium a day.

When we eat a lot of salt, the more calcium will be excreted in the urine. In a study reported in the August 2014 issue of the Journal of Bone Metabolism, 86 Korean postmenopausal women were evaluated for their sodium and calcium intake vs excretion. The rate of osteoporosis among Korean women over age 50 is substantially higher than the rate among American women in that same age group. The subjects consumed an average of 3,466 mg of sodium and 813 mg of calcium daily. Researchers found there was a positive association between sodium and calcium intake and their excretion of those same elements after a 24-hour period. This means the more sodium they took in, the more sodium and calcium they excreted. The women were found to be at an increased risk of osteopenia and osteoporosis due to their high sodium intake. The researchers concluded that excessive sodium intake assessed by 24-hour urine specimen is associated with high calcium excretion in urine. High calcium excretion is also related to increasing bone resorption marker (which indicates that bone is being broken down).

Stomach Cancer. People have used salt as a means of preserving food for about 5,000 years. In recent times, technologies in food preservation have been developed that call for far less salt. Nevertheless, excessive dietary salt remains a common practice, despite recommendations to reduce our sodium intake. Gastric cancer is found around the world and dietary factors, including salt intake, are considered to be causative. In a 2014 issue of the journal Cancer Treatment and Research, researchers examined a number of published studies and found that salt intake along with a stomach bacterial infection of Helicobacter pylori (H. pylori) played a role in the development of gastric cancer. A comprehensive meta-analysis of long-term studies found a strong effect of total salt intake and salt-rich foods on the risk of gastric cancer in the general population. Researchers found evidence that supports the possibility of a substantial reduction in cancer with reduced salt intake.

H. pylori is a type of bacteria that can infect the stomach. This often happens during childhood and we usually have no idea that we are infected with the bacteria. It is a common cause of stomach (peptic) ulcers. Researchers estimate that more than half the people in the world may be infected with H. pylori. Most people are not aware they are infected unless they start developing symptoms of a peptic ulcer (a sore on the lining of the stomach) or a duodenal ulcer (an ulcer in the first part of the small intestine). Such symptoms include: an ache or burning pain in the stomach, stomach pain that is worse when the stomach is empty, nausea, loss of appetite, frequent burping, bloating, and unexplained weight loss.

In a study published in the May 14, 2009 issue of the World Journal of Gastroenterology, researchers reviewed the results from studies on the relationship between salt or salted food intake and stomach cancer risk. Most studies indicated that the average salt intake in each population group was closely correlated with deaths from gastric cancer. They found a moderate direct relationship between higher salt or salted food consumption and gastric cancer risk. Furthermore, salt intake was correlated with infection of the bacteria H. pylori. They speculated there was a possible relationship between the bacterial infection and high salt intake leading to gastric cancer. They concluded that limiting salt and salted food intake was a practical strategy for preventing gastric cancer. This includes reducing your intake of foods preserved by salting, such as salted fish and meats, and pickled vegetables.

In recent years, stomach cancer has declined in the United States, while it is much more common in some other parts of the world, such as East Asia. Stomach cancer is one of the leading causes of cancer-related deaths in the world. It is believed that the rates have declined in the United States because there has been a decrease in the number of people infected with the H. pylori bacteria.

To lower your risk of developing stomach cancer, in addition to reducing your salt and salty food intake, eat more fresh fruits (especially citrus fruits) and raw vegetables. Such foods appear to reduce the risk of stomach cancer.


Dietary Sodium Recommendations
Americans consume an average of over 3,400 mg of sodium each day. That’s roughly equivalent to 1-1/2 teaspoons of salt. While the American Heart Association recommends we consume no more than 2,300 mg of sodium a day (1 teaspoon of salt), ideally we should consume no more than 1,500 mg of sodium a day (a little less than 2/3 of a teaspoon of salt). This is still more sodium than the body actually needs. When we purchase already prepared foods, salted or brined foods, or those that were prepackaged by food manufacturers, it is impossible to tell how much salt or sodium is in the food unless there is a nutrition label we can examine. Food manufacturers know that Americans love their salty foods, so they don’t hold back when using salt in the preparation of their foods, unless the food is labeled as being low in sodium. Even then it may contain more sodium than if you prepared a similar food yourself at home. This is why reducing your intake of already prepared foods and making your own meals with fresh foods can be so monumental in reducing your sodium intake. The body only needs about 500 mg (or less) of sodium a day. Eating plenty of fresh fruits, vegetables, and unsalted whole grains, nuts, seeds, beans, and peas can provide that amount without any added salt.

The World Health Organization (WHO) recommends that adults consume no more than 5 grams of salt (just under 1 teaspoon) per day. This amount of salt provides 1,938 mg of sodium (almost four times what the body actually needs). This is the maximum amount recommended by the WHO. We can actually get by with no added salt whatsoever, or eating little to no processed foods with added salt in them.

To help in determining how much sodium you are ingesting, the following information was provided online by the Ashchi Heart and Vascular Center located in Jacksonville, Florida.

Here are the approximate amounts of sodium in a given amount of table salt:

* 1/4 teaspoon salt = 575 mg sodium

* 1/2 teaspoon salt = 1,150 mg sodium

* 3/4 teaspoon salt = 1,725 mg sodium

* 1 teaspoon salt = 2,300 mg sodium

Here are some terms that may be helpful when examining food labels:

* Salt/Sodium-Free: Less than 5 mg of sodium per serving

* Very Low Sodium: 35 mg or less per serving

* Low Sodium: 140 mg or less per serving

* Reduced Sodium: At least 25 percent less sodium per serving than the usual sodium level

* Light in Sodium or Lightly Salted: At least 50 percent less sodium than the regular product

* No-Salt-Added or Unsalted: No salt was added during processing, but these products may not be salt/sodium-free unless stated

The Importance of Potassium
Potassium and sodium are both electrolytes that play an important role in maintaining fluid balance and blood volume. The body needs more potassium (roughly 2600 to 3400 mg per day for adults) than sodium (about 500 mg) to function normally, maintaining a healthy blood pressure and blood volume.

Unfortunately, the standard American diet is very imbalanced in these critical electrolytes, providing an overabundance of sodium with little potassium. For good health, it should be the other way around, with an overabundance of potassium with little sodium. Potassium is abundant in fresh fruits and vegetables, but it can also be found in some legumes, whole grains, meats, and milk products. Unfortunately, many Americans do not eat many fresh fruits and vegetables, while making processed and refined foods their mainstay. This leads to a big imbalance of potassium and sodium in the body, with far more sodium intake than potassium. This imbalance often leads to many of the chronic problems that plague modern society, including hypertension, heart disease, stroke, and increased risk of kidney disease and kidney stones, among others. Taking potassium supplements will not correct the problem because such supplements usually only contain up to 99 mg per tablet, and they may not be the correct form of potassium that the body actually needs. The most effective way to balance these two very important electrolytes is to include fresh fruits, vegetables, and unprocessed foods in your diet while minimizing your intake of refined and processed foods, restaurant fare, and table salt.


Tips and Ideas for Reducing Salt in the Diet
* Take the salt shaker off the table. If you find the food on your plate needs more flavor, try to add more herbs or spices that were used in preparation of that food, rather than salt.

* Celery naturally contains some sodium and has a somewhat salty flavor. Using celery in food preparation instead of salt can add some salty flavor without adding refined salt. Because it is not isolated and refined, the sodium in celery does not have the detrimental effects that refined salt does.

* Be aware of the amount of sodium you’re eating. Of course, we’re not going to have exact numbers, but examine your foods to be aware of where your sodium is coming from and roughly how much sodium you’re eating. If you eat a lot of processed foods, check the nutrition labels and make note of how much sodium is in one serving. Remember to add in the sodium from any salt you deliberately add to foods. Keep a tally during the day and check it out at the end of the day. The result may surprise you.

* Strive to eat more whole, fresh, unprocessed foods. Such foods will contain naturally occurring sodium in them. To get an idea of how much sodium they contain, use https://cronometer.com which is a free online diet tracking tool.

* If you opt to add salt to food while cooking or at the table, try to estimate how much you add and include that in your end of the day tally so you can track your sodium intake. Awareness is important. If you know where your sodium is coming from, you’ll know what to reduce.

* Strive to season foods without adding salt, or add as little salt as possible. Herbs, spices, lemon or lime juices, salt-free seasonings, onions, garlic, and ginger are excellent ways to bring flavor to foods without adding any salt.

* If you enjoy processed foods, try to reduce your portion size and complement the meal with added fresh or frozen foods without any added salt.

* Roughly 75 percent of the sodium Americans consume comes from processed, prepackaged, and restaurant foods, not from the salt shaker at the table. Cutting back on such foods and preparing your own meals will very likely reduce your sodium intake (unless you go wild with the salt shaker).

* Remember that salad dressings and condiments usually contain added salt. Check the labels and make note of how much sodium you’ve added to your foods through these items. Choose low sodium or no added salt versions when possible.

* Be careful not to trade your favorite salty snacks for ones that are loaded with added sugars and fats. They are no better for you and won’t help your health in any way.

* When shopping, choose canned goods with no added salt in them, or at least the low sodium variety, if possible.

* If you use soy sauce, be sure to shop for a low- or (preferably) no-sodium option.

* Try snacking on fresh fruit or vegetable sticks (like carrots, celery, bell peppers, or even cucumbers) rather than salty options like chips, pretzels, crackers, or popcorn.

* When making your own recipes, try adding celery in place of some of the salt. Celery has a somewhat salty flavor to it. Yes, it does contain sodium, but the sodium in celery is bound to an array of other minerals, making it a healthy addition to the diet. Replacing some salt with celery gives food a bit of a salty flavor while adding important minerals to the diet. Furthermore, the sodium from celery would be far less than an equivalent amount of flavor from added table salt.

* Beware of canned soups. They are usually very high in sodium. Choose lower sodium versions, when possible. If that’s not an option, reduce your serving size to cut the sodium per serving.

* Be aware that pizza is high in sodium. The dough itself, cheese, and added toppings such as pepperoni or sausage and all high in sodium. The sauce may even be high in sodium. So, even if you probably don’t add salt to your pizza, be aware that pizza in itself is usually very high in sodium. If you don’t want to give up pizza, try to eat less of it at one time. Add a large salad with a salt-free dressing to help balance it out and fill you up. Choose fresh fruit for dessert.

* When including nuts in your meals or snacks, choose salt-free varieties instead of salted versions.

* Be aware that restaurant foods (whether fast-food or dine-in) are usually high in salt. Try to limit your intake as much as possible or have smaller portions. When dining in, you could ask the server to request the chef add less salt (or even no salt) to the foods during preparation, if possible.

* Read labels! Even foods labeled as “reduced-sodium” may still contain a lot of sodium. They may have 25 percent less sodium than the full-seasoned version, but even the reduced selection may still be relatively high in sodium. Awareness is key!

* If you’re a meat, poultry, or seafood eater, choose fresh cuts rather than cured, salted, smoked, or versions that have been processed in any way. Such options are very high in sodium and will quickly take your sodium intake beyond any limits you set for yourself.

* When buying meats or poultry, check to see if it was injected with any type of saline or basting solution for flavor. Frozen turkeys have often been treated in this way, even if we’re not aware of it. Read the labels if you’re not sure. Such injected solutions may add a nice flavor to your foods, but a lot of that flavor comes from the added salt.

* Eat more fresh or frozen vegetables that were prepared without any sauces or flavorings. If needed, add your own seasonings at home.

* Choose rice and pasta in the dry forms when shopping and avoid those with added flavorings or seasonings. The added seasonings will usually be very high in sodium.

* Be aware that “instant” foods (such as sauces, mixed, or preseasoned foods) are often flavored with a lot of salt. If you choose such foods, be sure to read the labels so you are aware of their sodium content. If possible, choose low- or no-salt versions. If they are not available, try to use less of it at any one meal, to help reduce your sodium intake.

* Always taste the food on your plate first before adding salt to it. It’s easy to develop a habit of adding salt to food every time you sit down to a meal, without even taking your first bite. Give the chef some credit and taste your food first before reaching for the salt shaker.

* Remember that items like ketchup, mayonnaise, pickles, soy sauce, and mustard can be high in salt. Read the label to check what you have. Use less if needed to keep in line with your goals.

* When reducing salt intake, remember that it takes time to retrain the taste buds. Do whatever is right for you, but reducing it gradually may be easier than cutting it out all at once.

* Experiment with salt-free seasoning blends or adding more select herbs or spices to foods that you cook. Sometimes adding a little more of your non-salt seasonings to a dish can be enough to make it flavorful without adding salt.

* Try roasting vegetables to bring out their flavor. Season them with garlic, onions, and/or your favorite herbs and spices, while leaving salt off the list.

* When having a burger, try leaving off salty toppings like bacon, cheese, or barbeque sauce. Add lettuce and tomato, or have a side salad instead.

* Eggs themselves don’t have a huge amount of sodium, about 62 mg per egg. But, it’s rare to cook an egg just plain. We often add salt, cheese, bacon, sausage, ham, or milk (when scrambling). Those items all have their fair share of sodium in them. So, it’s wise to automatically think of eggs and egg dishes as being high in sodium. To help balance it out, add less of the salty ingredients mentioned, and more bell peppers, onions, or other items that you also enjoy in your omelets or with your eggs.

* When shopping for seasonings, avoid those with added salt, like celery salt or garlic salt. Choose dried celery flakes, garlic powder, or granulated garlic instead.

* Become familiar with food items that you enjoy that may be naturally high in sodium yet don’t taste salty. Examples include cottage cheese, hard cheeses, and other milk products.

* Assorted herbs and spices can be used instead of salt when we’re making our own foods. Different flavorings work well with different foods. It may take some experimentation to learn which flavorings and combinations of them are agreeable with you and your family, but it’s well worth the effort. The National Heart, Lung, and Blood Institute of the National Institute of Health has a .pdf document you can print out that includes a lot of suggestions. Here is the link to the document: https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Use-Herbs-and-Spices-Instead-of-Salt.pdf


Examples of Commercial Salt-Free Spice Blends

Bragg Organic Sprinkle Seasoning. Ingredients: Rosemary, minced onion, minced garlic, granulated onion, dehydrated garlic, thyme, dried red bell pepper, dried carrot, dried tomato, black pepper, basil, extra virgin olive oil, dried parsley, dried tarragon, dehydrated lemon peel, dehydrated orange peel, apple cider vinegar, celery seed, dill seed, oregano, savory, sage, ground ginger, coriander, bay leaf, turmeric

* It is suggested for sprinkling on veggies, salads, fish, tempeh, poultry, popcorn, and more.

* Pros: All ingredients are organic and non-GMO. It also contains no additives, fillers, gluten, or preservatives.

* Cons: This blend contains oil and vinegar, both ingredients that some people prefer to omit from their diets for specific health reasons.

Dash (used to be Mrs. Dash) Original Seasoning Blend. Ingredients: Dried onion, spices (black pepper, parsley, celery seed, basil, bay, marjoram, oregano, savory, thyme, mustard, cumin, rosemary, cayenne pepper, coriander), dried garlic, dried carrots, dried orange peel, dried tomato, lemon juice powder, citric acid, oil of lemon

* It is suggested for chicken, burgers, eggs, vegetables, rice/vegetable mixtures, sauces, soups, and salads.

* Pros: This is a brand that has been available for many years (under the original name of Mrs. Dash), so it should be found at most grocery stores. Also, it contains no MSG.

* Cons: The blend contains lemon juice powder, which may or may not be a concern for some people. Manufacturers are allowed to omit ingredients that are in very small amounts. If the same lemon juice powder was used in this blend that was included in the Watkin’s brand listed below, rice maltodextrin may be in this blend, even though it may be in a very small amount. That may or may not be a concern for some people. Also, this mixture contains citric acid, which is often made from GMO corn. This may be a concern for some people who are trying to omit citric acid (or any source of a GMO product) from their diet.

Kinder’s No Salt Seasoning, Garlic & Herb. Ingredients: Potassium chloride, dehydrated garlic, spices, cane sugar, dehydrated onion, mushroom powder, maltodextrin, citric acid, yeast extract, sunflower oil, paprika, lemon juice concentrate, natural flavor

* This blend is suggested for chicken, pork, and seafood.

* Pros: It is sold at Walmart, so this brand should be readily available to many people.

* Cons: This spice blend contains potassium chloride, which may cause health problems in some people. It does not contain a list of the specific spices that are in the blend. This may cause a problem for some people, especially if they are reactive to certain spices. A complete disclosure of the spices in the blend would also be helpful for allowing chefs to be able to judge what foods it would flavor appropriately. Another ingredient that wasn’t found in other seasoning blends that is in this mixture is cane sugar. Many people are opting to avoid added sugars in their diet, so this ingredient may be unwelcomed in many kitchens. Maltodextrin, citric acid, yeast extract, and natural flavor are other ingredients that many people are deliberately avoiding for assorted health reasons. Furthermore, the lemon juice concentrate may have unwanted hidden ingredients that were not disclosed. In terms of ingredients, this blend has many strikes against it.

Lawry’s Salt-Free 17 Seasoning. Ingredients: Spices (including black pepper, celery seed, turmeric), garlic, onion, carrot, citric acid, toasted sesame seed, orange peel, red bell pepper, corn starch, and lemon peel

*  It is suggested for use on pasta, seafood, poultry, and beef.

* Pros: Lawry’s is a brand that most grocery stores carry, so this blend should be readily accessible. Also, it contains no MSG or artificial flavors.

* Cons: From the wording on the label, “Spices (including…),” it appears that some of their spice ingredients may not have been disclosed. This may be a problem for some people who are reactive to specific spices. Also, it contains citric acid and corn starch, which are commonly made from GMO corn. If you are avoiding genetically modified foods, this product should not be used.


McCormick Salt-Free Vegetable Seasoning. Ingredients: Onion, garlic, spices (Including black pepper, thyme, basil), red bell pepper, tomato, corn maltodextrin, modified corn starch, sunflower oil, vinegar, parsley, citric acid, natural flavor and extractives of turmeric

* It is suggested for use on vegetables, salads, chicken, fish, eggs, rice, pasta, and vegetable dips.

* Pros: It is gluten-free.

* Cons: From the wording on the label, “Spices (including…),” it appears that some of their spice ingredients may not have been disclosed. This may be a problem for some people who are reactive to specific spices. Note that this blend contains corn, oil, vinegar, citric acid, and natural flavor. These are ingredients that some people prefer to omit from their diets for specific health reasons. If you fall into this category, this blend would not be your best option.

Simply Organic Spice Right Everyday Blends All-Purpose Salt-Free. Ingredients: Onion, garlic, black pepper, tomato, bell pepper, carrot, orange peel, celery, sage, rice concentrate, cumin, thyme, oregano, rosemary

* It is suggested for use on salads, side dishes, main dishes, and more.

* For Clarification Purposes: The only (very slightly) questionable ingredient in this blend is the “rice concentrate” and it’s really a matter of terminology. Rice concentrate is the fiber and silica portion of the outer layer of rice. It may also be called “rice hull.” It does not contain any of the rice kernel itself. It is used as an anti-caking agent to replace the synthetic silicon dioxide that is often used for this purpose. It is considered to be a clean label, natural, organic ingredient.

* Pros: All ingredients are organic, vegan, non-GMO, and Kosher.

* Cons: None.

Watkins Organic All-Purpose Seasoning Salt-Free. Ingredients: Dehydrated onion*, organic spices (black pepper*, parsley*, celery seed*, basil*, bay leaf*, marjoram*, oregano*, savory*, thyme*, cayenne pepper*, coriander*, cumin*, mustard*, rosemary*), dehydrated garlic*, dehydrated carrot*, dehydrated orange peel*, dehydrated tomato*, lemon juice powder* (rice maltodextrin*, lemon juice concentrate*, lemon oil*), citric acid. *Certified organic ingredients

* It is suggested for use on chicken, beef, vegetables, salads, or any favorite dish.

* Pros: All (except one) ingredients are certified as being organic. The blend is non-GMO Project Verified and kosher.

* Cons: The blend contains rice maltodextrin, an additive made from processed rice starch. Although this ingredient is considered to be safe by the food industry, it may or may not be an issue for some people. Also, the blend contains (not organic) citric acid, which may be a problem for some people. Avoid this blend if either of these additives are problems for you.

Samples of Homemade Salt-Free Spice Blends

No Salt Cajun Seasoning
2 Tbsp garlic powder
1 Tbsp onion powder
1 Tbsp dried oregano
2 Tbsp dried thyme
2 Tbsp ground black pepper
¾ tsp cayenne pepper
2 Tbsp paprika
Makes about 10 tablespoons

Salt-Free All-Purpose Seasoning Mix
2 Tbsp garlic powder
2 tsp onion powder
1 Tbsp mustard powder
2 tsp cayenne pepper
2 Tbsp paprika
1 tsp ground cumin
Makes about 5 tablespoons

Italian Seasoning
3 Tbsp dried oregano
1 Tbsp dried marjoram
2 Tbsp dried thyme
1 Tbsp dried basil
1 Tbsp dried sage
Makes 1/2 cup

Ranch Seasoning
2 Tbsp dried parsley
2 tsp dill weed
2 Tbsp garlic powder
2 tsp onion powder
1 tsp onion flakes
1 tsp black pepper
2 tsp dried chives
1 tsp dried oregano
Pulse in a food processor until everything is combined. Makes about 7 tablespoons.

Curry Seasoning
3 Tbsp coriander
2 Tbsp cumin
2 Tbsp turmeric
1 tsp dried ground ginger
1 tsp dried mustard powder
1 tsp black pepper
1 tsp ground cinnamon
1 tsp cayenne pepper
1 tsp red chili flakes
Combine well. Makes about 9 tablespoons.

Taco Seasoning
5 Tbsp chili powder
2 tsp garlic powder
1 tsp onion powder
2 tsp paprika
3 Tbsp cumin
2 tsp black pepper
1 tsp cayenne pepper
Makes about 3/4 cup

Pumpkin Spice
4 Tbsp cinnamon
1 Tbsp dried ground ginger
1 tsp cloves
1 tsp nutmeg
Makes about 1/3 cup

Chili Seasoning Mix
½ cup chili powder
¼ cup garlic powder
¼ cup cumin
3 Tbsp onion powder
2 Tbsp dried oregano
2 Tbsp paprika
1 Tbsp dried thyme (optional)
Makes 1-1/2 cups of mix. One-fourth cup of mixture is equivalent to 1 packet of chili seasoning.

Herbs de Provence Mix
½ cup dried thyme
¼ cup dried marjoram
2 Tbsp rosemary leaf
2 Tbsp savory
1 tsp dried lavender flowers (optional)
2 tsp dried orange zest (optional)
1 tsp ground dried fennel
Lightly pulse the lavender flowers and orange zest in a food processor. Combine with the remaining ingredients. Makes about 1 cup.

Homemade Mrs. Dash
3 Tbsp garlic powder
1 Tbsp dried basil
1 Tbsp dried marjoram
1 Tbsp dried thyme
1 Tbsp dried parsley
1 Tbsp dried savory
1 Tbsp onion powder
1 Tbsp dried sage
1 Tbsp ground black pepper
1 Tbsp dried lemon zest (optional)
1 tsp cayenne pepper
Makes about 3/4 cup

All-Purpose Seasoning
1 Tbsp garlic powder
1-1/2 tsp dried basil
1-1/2 tsp dried parsley
1-1/4 tsp dried savory
1-1/4 tsp ground thyme
1 tsp ground mace
1 tsp onion powder
1 tsp ground black pepper
1 tsp dried sage
¼ tsp cayenne pepper
Makes about 4-1/2 tablespoons

 

Salt-Free Recipe Links

Ginger-Marinated Grilled Portobello Mushrooms https://www.mayoclinic.org/healthy-lifestyle/recipes/ginger-marinated-grilled-portobello-mushrooms/rcp-20049663

Roasted Potatoes with Garlic and Herbs https://www.mayoclinic.org/healthy-lifestyle/recipes/roasted-potatoes-with-garlic-and-herbs/rcp-20049702

Tomato Basil Bruschetta https://www.mayoclinic.org/healthy-lifestyle/recipes/tomato-basil-bruschetta/rcp-20049992

White Bean Dip https://www.mayoclinic.org/healthy-lifestyle/recipes/white-bean-dip/rcp-20049728

Fresh Fruit Kebabs https://www.mayoclinic.org/healthy-lifestyle/recipes/fresh-fruit-kebabs-with-lemon-lime-dip/rcp-20049779

Hummus https://www.mayoclinic.org/healthy-lifestyle/recipes/hummus/rcp-20049675

Rice and Beans Salad https://www.mayoclinic.org/healthy-lifestyle/recipes/rice-and-beans-salad/rcp-20049942

Southwestern Vegan Bowl https://www.mayoclinic.org/healthy-lifestyle/recipes/southwestern-vegan-bowl/rcp-20152941

Apple-Fennel Slaw https://www.mayoclinic.org/healthy-lifestyle/recipes/applefennel-slaw/rcp-20049776

Salad Greens with Squash https://www.mayoclinic.org/healthy-lifestyle/recipes/salad-greens-with-acorn-squash/rcp-20049920

Roasted Squash with Wild Rice and Cranberry https://www.mayoclinic.org/healthy-lifestyle/recipes/roasted-squash/rcp-20122247

Chicken Stir-Fry with Eggplant, Basil, and Ginger https://www.mayoclinic.org/healthy-lifestyle/recipes/chicken-stirfry-with-eggplant-and-basil/rcp-20049855

Mediterranean-Style Grilled Salmon https://www.mayoclinic.org/healthy-lifestyle/recipes/mediterraneanstyle-grilled-salmon/rcp-20049781

Nectarine Chicken Salad https://www.tasteofhome.com/recipes/nectarine-chicken-salad/

Low Sodium Overnight Spiced Oatmeal with Cranberries https://www.hackingsalt.com/low-sodium-overnight-spiced-oatmeal-with-cranberries/#.Y2rNZOTMJD9

Low Sodium Chicken Noodle Soup https://tastyhealthyheartrecipes.com/a-la-cart/soups/low-sodium-chicken-noodle-soup/#recipe

Low Sodium Spaghetti Sauce https://www.recipe-diaries.com/low-sodium-spaghetti-sauce/#tasty-recipes-15064

Black Bean Chili https://www.medicalmedium.com/blog/black-bean-chili

 

Resources

https://www.directeats.com/ingredients/rice-concentrate-organic

https://www.vitacost.com/simply-organic-spice-right-all-purpose-salt-free-everyday-blends?&CSRC=GPF-PA-089836157454-google_pla_rem_medium_food+%26+beverages_NEW2021-&network=g&keywordname=&device=c&adid=92700064772413834&matchtype=&gclick=CjwKCAjw8JKbBhBYEiwAs3sxNx3UKDgQsnjqJlyF9OQWFr-CNDYeR7l1MhfKaepcYeakNerFeejpohoCqpIQAvD_BwE&ds_agid=58700007219571736&targetid=&gclid=CjwKCAjw8JKbBhBYEiwAs3sxNx3UKDgQsnjqJlyF9OQWFr-CNDYeR7l1MhfKaepcYeakNerFeejpohoCqpIQAvD_BwE&gclsrc=aw.ds

https://www.swansonvitamins.com/p/bragg-organic-sprinkle-seasoning-1-5-oz-jar?SourceCode=INTL4071&showPopup=f&DFA=1&UTM_Medium=Shopping&UTM_Source=GOOGLE&UTM_Campaign=+Healthy+Food&UTM_Content=PRODUCT_GROUP&SourceCode=INTL4071&gclsrc=aw.ds&gclid=CjwKCAjw8JKbBhBYEiwAs3sxNxNAhMvLnHLU2wDlaWi9zdd49V4wA4BttvEqlUn0BCR4IUT1WMlNXRoCQNMQAvD_BwE

https://www.walmart.com/ip/McCormick-Salt-Free-Vegetable-Seasoning-4-16-oz/140500675?wmlspartner=wlpa&selectedSellerId=0&wl13=885&adid=22222222277140500675_117755028669_12420145346&wmlspartner=wmtlabs&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=aud-1651068664546:pla-294505072980&wl5=9024759&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=140500675&wl13=885&veh=sem_LIA&gclid=CjwKCAjw8JKbBhBYEiwAs3sxN_MvYU51W2r690NATxYklC6h2NN-dWZqhEsw59Tp1MAjeEV9qW5KthoCuxwQAvD_BwE&gclsrc=aw.ds

https://ribus.com/wp-content/uploads/2016/04/2016-GRAS-Rice-Concentrate.pdf

https://www.foodengineeringmag.com/articles/92430-manufacturers-replace-silicon-dioxide-with-organic-rice-hulls

https://glucochem.com/rice-maltodextrins/

https://www.vitacost.com/watkins-organic-all-purpose-seasoning-salt-free?&CSRC=GPF-PA-813724024371-google_pla_rem_medium_food+%26+beverages_NEW2021-&network=g&keywordname=&device=c&adid=92700064772413825&matchtype=&gclick=CjwKCAjw8JKbBhBYEiwAs3sxN7xCBZyxs52fakLO1livf3a_OgOba24DgPOM6tnnNZ-o2m_SiWqH2BoCFA4QAvD_BwE&ds_agid=58700007219571736&targetid=&gclid=CjwKCAjw8JKbBhBYEiwAs3sxN7xCBZyxs52fakLO1livf3a_OgOba24DgPOM6tnnNZ-o2m_SiWqH2BoCFA4QAvD_BwE&gclsrc=aw.ds

https://www.amazon.com/Lawrys-Salt-Free-Seasoning-Ounce/dp/B00FLKY2IK/ref=asc_df_B00FLKY2IK/?tag=hyprod-20&linkCode=df0&hvadid=343351340040&hvpos=&hvnetw=g&hvrand=12237180275757366594&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9024759&hvtargid=pla-781612822051&psc=1&tag=&ref=&adgrpid=64496183730&hvpone=&hvptwo=&hvadid=343351340040&hvpos=&hvnetw=g&hvrand=12237180275757366594&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9024759&hvtargid=pla-781612822051

https://www.walmart.com/ip/Mrs-Dash-Original-Blend-Salt-Free-Seasoning-Blend-Shaker-6-75-oz/40711559?fulfillmentIntent=Pickup

https://www.walmart.com/ip/Kinder-s-No-Salt-Garlic-and-Herb-Seasoning-Blend-8-2-Ounce/854729984?wmlspartner=wlpa&selectedSellerId=101013427&&adid=22222222227854729984_101013427_146548741881_18463796071&wl0=&wl1=g&wl2=c&wl3=631582367896&wl4=aud-1651068664306:pla-1877549570065&wl5=9024759&wl6=&wl7=&wl8=&wl9=pla&wl10=144518981&wl11=online&wl12=854729984_101013427&veh=sem&gclid=CjwKCAjw8JKbBhBYEiwAs3sxN2oyn18CEGBr7ojIKckhzQMQdve6wnEn8Bn0ggLeaBwNLKgIbxao6BoCTSYQAvD_BwE&gclsrc=aw.ds

https://www.webmd.com/diet/what-to-know-about-potassium-chloride

https://www.webmd.com/diet/what-is-maltodextrin

https://www.medicalmedium.com/blog/troublemakers-that-make-us-sick-food-chemicals

https://www.cdc.gov/salt/food.htm

https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/

https://cronometer.com/

https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-calciums-role-in-the-body

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170081/

https://www.uptodate.com/contents/use-of-biochemical-markers-of-bone-turnover-in-osteoporosis/print

https://www.sciencedaily.com/releases/2012/07/120724131604.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770596/

https://www.houstonmethodist.org/blog/articles/2022/mar/what-happens-if-you-eat-too-much-salt/

https://www.cdc.gov/salt/reduce_sodium_tips.htm

https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/tips-for-a-lower-salt-diet/

https://www.health.harvard.edu/blog/10-tricks-to-reduce-salt-sodium-in-your-diet-2018072014281

https://www.pinterest.com/rhondat1952/salt-free-recipes/

https://wellnessmama.com/recipes/homemade-spice-blends/

https://housewifehowtos.com/cook/recipe-make-your-own-mrs-dash-season-salt-and-old-bay/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_smartloop&utm_content=smartloop&utm_term=1656132

https://insanelygoodrecipes.com/low-sodium-recipes/

https://pubmed.ncbi.nlm.nih.gov/24114476/

https://www.mayoclinic.org/diseases-conditions/h-pylori/symptoms-causes/syc-20356171

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682234/

https://www.cancer.org/cancer/stomach-cancer/about/key-statistics.html

https://www.cancer.org/cancer/stomach-cancer/causes-risks-prevention/risk-factors.html

https://www.who.int/news-room/fact-sheets/detail/salt-reduction

https://www.kidney.org/newsletter/top-10-tips-reducing-salt-your-diet

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day

https://drashchiheart.com/much-sodium-eat-per-day/

https://www.cdc.gov/salt/potassium.htm

https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h2

https://www.actiononsalt.org.uk/salthealth/factsheets/osteoporosis/

https://academic.oup.com/ndt/article/31/1/39/2459922

https://www.auajournals.org/doi/10.1016/j.juro.2011.12.077

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146511/

https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Use-Herbs-and-Spices-Instead-of-Salt.pdf

https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/is-sodium-the-same-thing-as-salt

https://www.allrecipes.com/recipe/232761/all-purpose-no-salt-seasoning-mix/

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Dulse Flakes

Dulse 101 – The Basics

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Dulse 101 – The Basics

About Dulse
Dulse, or Palmaria palmata, is a type of seaweed or sea vegetable. It has dark burgundy leaves (fronds) that grow about 20 inches long and 1 to 3 inches wide. The fronds are soft and leathery with a skin-like texture. The plant is a perennial that regrows new fronds each year. It grows in the North Atlantic Ocean region and is found on both the European and North American coasts. In North America, dulse is found as far north as Arctic Canada and as far south as Long Island, New York. In Europe, it is found off the northern coast of Norway, and as far south as Portugal. Dulse may also be found in the northern Pacific regions. There, it is known as Pacific dulse, or Devaleraea mollis. In different cultures, dulse may also be known as dillisk or dilsk (Ireland and Scotland), red dulse, sea lettuce, or söl (Iceland). Records show that dulse has been harvested as food for at least 1,400 years.

Dulse is often eaten fresh as a vegetable in areas local to where it is harvested. Otherwise, dulse is often sold dried, as large pieces of leaves or crumbled, as flakes. Dulse is known for its salty flavor, and may be used in place of soy sauce or salt when seasoning foods. Along with its saltiness, dulse has a deep umami, slightly smoky flavor. Some people fry the fresh leaves, making a crispy bacon-like substitute. It is sometimes referred to as “the bacon of the sea” or “vegan bacon.” The dried leaves are often used as toppings for salads, potatoes, and popcorn.


Nutrition and Health Benefits
Dulse is a low-calorie food, with one tablespoon of dried dulse flakes containing about 10 calories. It contains potassium, iron, magnesium, iodine, copper, manganese, sodium, and many more minerals, as well as Vitamins A, C, B6 and B12, fiber, omega-3 fatty acids, and protein. It is exceptionally high in iodine, an essential nutrient for good thyroid function. Even though dulse has a somewhat salty flavor, it is not exceptionally high in sodium. A one tablespoon serving of dried dulse flakes contains 50 mg of sodium, which is 2% of the Daily Value.

Toxin and Heavy Metal Removal. According to Anthony William, the Medical Medium, Atlantic dulse is an excellent food for removing heavy metals such as mercury, lead, and aluminum, as well as toxins such as radiation, pesticides, and more, from the body. Dulse pulls toxins from deep, hidden places in the digestive tract, binds onto them, and carries them out of the body through the feces, without releasing any along the way. Atlantic dulse is a critical component of his Heavy Metal Detox Smoothie.

Immune System and Thyroid Booster. According to Anthony William, the Medical Medium, the iodine in Atlantic dulse helps to boost the immune system. It also works with zinc in helping to stop a viral infection in the thyroid. This helps to reduce inflammation of the thyroid, helping it to function more efficiently. Dulse also helps to protect the thyroid from the effects of radiation. He suggests we consume two tablespoons of dulse daily to get its full benefits. Note that if you have thyroid issues, and especially if you take any type of medication for a thyroid disorder, please consult with your healthcare provider before including dulse into your diet. There may be limits on how much dulse you should consume based on its iodine content. Your thyroid medication may need to be adjusted when adding dulse to your diet.

Antimicrobial Properties. Years ago, traditional medical practices were to use a poultice of dulse applied to wounds to prevent infection. This practice is supported by modern science, which has shown that dulse has antibacterial properties.

Iron Content of Dulse. If you suffer from iron deficiency, including dulse in your diet on a regular basis can help to correct that problem. A one-fourth cup serving of dulse flakes provides 4 mg of iron (22% of the recommended Daily Value of iron). Since the iron is plant-based, including a Vitamin C-rich food (such as an orange) in the same meal as the dulse will boost the absorption and utilization of the iron found in dulse. Adding dulse to a dish that contains tomatoes (which contain Vitamin C) will also satisfy that need.

Omega-3 Fatty Acids. In a study published in the June 22, 2011 issue of the journal Lipids in Health and Disease, researchers found that dulse (Palmaria palmata) contained a high proportion of the omega-3 fatty acid eicosapentaenoic acid (EPA). Getting ample EPA in the diet helps to protect us from coronary heart disease, high blood fats (especially high triglycerides), high blood pressure and inflammation. Consuming dulse can help to keep our cardiovascular system healthy.

Bone Health. In Anthony William’s book “Medical Medium Life-changing Foods,” Atlantic Sea vegetables (which includes dulse) are “especially beneficial for the bones, tendons, ligaments, connective tissue, and teeth…”. Dulse contains a wide array of minerals that can help to support the health of our skeletal system. This is especially important for growing children and women as they age and become more prone to osteoporosis.

Sodium Content of Dulse. Since dulse grows in the ocean, it naturally contains sodium. If you are on a sodium-restricted diet and you want to consume dulse, one option is to soak your dulse in advance to help remove some of the sodium. Another option is to limit the amount of dulse you consume so you can stay within your sodium limits.

Note of Caution. Pregnant and breastfeeding women should use caution before adding a large amount of dulse to their diet because of its high mineral content. Please check with your healthcare provider before making substantial changes to your diet.


How to Select Dulse
Although dulse grows in the Pacific and Atlantic Oceans, it is wise to opt only for dulse grown in the Atlantic. The Pacific Ocean has been greatly polluted with mankind’s trash. Hence, anything growing in that region will contain some degree of contaminants from the trash in the water. Dulse grown in the Atlantic Ocean will have far less contaminants and is considered to be a healthier option.

 

How to Store Dried Dulse
Store plain dried dulse in a cool, dry place away from sunlight. For extended storage, it may be kept in the refrigerator or freezer. Seasoned dried dulse often was made with oil in addition to seasonings. The oils can go rancid over time when kept at room temperature. Therefore, seasoned dried dulse should keep longer in the refrigerator and longest when kept frozen. It should be placed in an airtight freezer container for optimal storage. Use a rigid container when storing whole leaves to help prevent them from being crushed during storage.

Quick Ideas and Tips for Using Dried Dulse

* Add some dulse flakes to soups, stews, and casseroles for a salty, umami flavor.

* Add some dulse flakes to cooked beans for a hint of plant-based bacon flavor.

* Use dulse flakes as a flavorful garnish on eggs.

* Add some extra flavor and nutrients to avocado toast by sprinkling on a pinch of dulse flakes.

* Lightly sprinkle dried dulse flakes on a salad or any other food as a salt substitute.

* Some people will lightly pan-fry dulse leaves bringing out their bacon-like flavor and texture. Dulse cooked this way is sometimes added to boiled potatoes, turnips, or other vegetables. It may even be added to sandwiches for a meatless bacon-like flavor.

* Some people boil dried dulse leaves to soften them, then drink the broth to get the nutrients released during cooking.

* Dulse flakes may be sprinkled lightly on pizza before it is baked for added bacon-like flavor.

* If you want to reduce the saltiness of your dulse, rinse, then soak it for 20 to 30 minutes in water. Drain well, and use as desired.

* If a recipe calls for a sprinkle of dulse flakes and you don’t have any, you may substitute a sprinkle of sea salt. If you have them available, other types of sea vegetables may be used as a substitute for dulse. Examples include arame, wakame, hijiki, or kombu.

* If you want a salty, savory snack, you could simply snack on dried dulse leaves.

* Use dulse leaves to make a “DLT” sandwich. That’s dulse, lettuce, and tomato. Using dulse leaves will be much easier in this case than dulse flakes.

* Add dulse flakes to a smoothie for a savory, salty flavor and to help remove toxic heavy metals from the body.

Herbs and Spices That Go Well with Dulse
Capers, curry powder, dill, ginger, parsley

Foods That Go Well with Dulse
Proteins, Legumes, Nuts, Seeds: Beans, cashews, eggs, fish, peanuts and peanut butter, sesame seeds and paste, bean sprouts, tahini, tofu, walnuts

Vegetables: Cabbage (i.e., Chinese, napa, red), celery, greens (i.e., collards), mushrooms, onions, potatoes, scallions, spinach, sweet potatoes, vegetables (in general), watercress

Fruits: Apples, avocado, coconut, lemon (juice and zest)

Grains and Grain Products: Grains (in general), noodles, oats, pastas, popcorn, rice

Dairy and Non-Dairy Products: Butter

Other Foods: Miso, oil (i.e., olive, sesame)

Dulse has been used in the following cuisines and dishes…
Chili (esp. vegetarian), curry, dips, Irish cuisine, pasta dishes, pates, pizza, salads, sandwiches, Scottish cuisine, soups (esp. bean), stews, stir-fries, wraps


Suggested Food and Flavor Combos Using Dulse
Add dulse to any of the following combinations…

Basil + Sun-Dried Tomatoes + Walnuts

Dill + Lemon Zest + Parsley

Ginger + Sesame Oil

Lemon + Tahini

Lemon Juice and/or Zest + Walnuts

Sea Salt + Sesame Seeds


Recipe Links
Kale, Mushroom and Lentil Pilaf with Dulse https://maraseaweed.com/blogs/recipes/kale-mushroom-and-lentil-pilaf-with-dulse

Ultimate Superfood Salad with Dulse Seaweed https://maraseaweed.com/blogs/recipes/ultimate-superfood-salad-with-dulse

Vegetarian Soba Noodles with Dulse https://maraseaweed.com/blogs/recipes/vegetarian-soba-noodles-with-dulse

Detox Coriander Pesto with Dulse https://maraseaweed.com/blogs/recipes/detox-coriander-pesto-with-dulse

Pea Soup with Dulse Seaweed https://maraseaweed.com/blogs/recipes/pea-soup-with-dulse-seaweed

Cabbage, Broccoli, and Cashew Stir-Fry with Dulse https://maraseaweed.com/blogs/recipes/cabbage-broccoli-and-cashew-stirfry-with-dulse

Stuffed Tomatoes with Dulse https://maraseaweed.com/blogs/recipes/stuffed-tomatoes-with-dulse

Curried Lentil and Vegetable Soup with Dulse Seaweed https://maraseaweed.com/blogs/recipes/curried-lentil-vegetable-and-dulse-soup

Gluten-Free Chocolate Dulse Cake https://maraseaweed.com/blogs/recipes/gluten-free-chocolate-dulse-cake

Dulse Smoothie with Berries and Irish Moss https://pacificharvest.co.nz/recipe/berry-dulse-smoothie/

Dulse Chips https://pacificharvest.co.nz/recipe/dulse-chips/

DLT – Dulse, Lettuce, and Tomato Sandwich Recipe https://pacificharvest.co.nz/recipe/vegan-blt-sandwich/

Seaweed Popcorn Seasoning https://pacificharvest.co.nz/recipe/seaweeed-popcorn-seasoning/

Butternut Squash Soup with Smoked Kelp and Dulse https://pacificharvest.co.nz/recipe/butternut-soup-with-dulse/

Roasted Mushroom, Feta, and Smoked Dulse Pasta Recipe https://pacificharvest.co.nz/recipe/smoked-dulse-pasta-recipe/


Resources
https://foodandnutrition.org/march-april-2016/what-is-dulse-and-how-do-you-use-it/

https://seaveg.com/pages/what-is-dulse

https://www.britannica.com/science/dulse

https://www.cronometer.com

https://www.cascadiaseaweed.com/pacific-dulse

https://www.inaturalist.org/guide_taxa/232620

https://oceansbalance.com/products/organic-whole-leaf-dulse

https://pacificharvest.co.nz/seaweed-blog/use-atlantic-dulse/

https://foodwine.com/storing-seaweed-secret/

https://www.medicalmedium.com/blog/atlantic-dulse-heavy-metal-and-radiation-remover

https://draxe.com/nutrition/dulse-seaweed/

https://www.livestrong.com/article/389172-dulse-nutrition/

https://pacificharvest.co.nz/seaweed-blog/why-eat-dulse-seaweed/

https://www.medicalmedium.com/blog/atlantic-dulse-heavy-metal-and-radiation-remover

https://www.mountsinai.org/health-library/supplement/eicosapentaenoic-acid-epa

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131239/

https://www.indigo-herbs.co.uk/natural-health-guide/benefits/dulse

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

William, Anthony. (2016) Medical Medium Life-Changing Foods. Carlsbad, California, USA: Hay House, Inc.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Pomegranate

Pomegranates 101 – The Basics

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Pomegranates 101 – The Basics

About Pomegranates
Pomegranates grow on small trees belonging to the Lythraceae family of plants. The scientific name for pomegranates is Punica granatum. The tree is believed to be native to Persia and the sub-Himalayan foothills of Northern India. Today, pomegranates are grown throughout the Mediterranean region, the Indian subcontinent, Central and Southeast Asia, tropical Africa, and parts of the United States, with California and Arizona being the top producers in the country. Pomegranates are usually available between October and January.

Pomegranates are used in both sweet and savory dishes. They are very popular in Israeli, Middle Eastern, Mediterranean, Indian, and African cuisines. Since the seeds can be somewhat challenging to extract, many people turn to using pomegranate juice, which is easy to use and readily available year-round.

Pomegranates have become a very popular, nutritionally rich fruit known for their unique flavor and health-promoting characteristics. The fruits are spherical and bright red to orange-yellow in color, depending on the variety. They are usually 3 to 4 inches in diameter and are covered by a thick, leathery rind. Inside, pomegranates have thin, bitter, spongy membranes that divide the seed sacs (called arils) into separate compartments. The arils are small juice-filled sacs that contain tiny edible seeds. The juice is sweet and deep pink in color. The arils are what make pomegranates such a delicious, sought-after fruit. The inner pith and rind of pomegranates are not edible.

Nutrition and Health Benefits
Besides being delicious, pomegranates have a variety of nutrients to boast about. They are high in fiber, Vitamin C, Vitamin K, potassium, copper, folate, Vitamin B6, and thiamin (Vitamin B1). They even contain a little protein. One-half cup of pomegranate arils has about 72 calories.

Very importantly, pomegranates are high in antioxidants and other phytonutrients that have strong health-promoting properties. They have often been classified as a “super food.” This tag is due to the abundant antioxidants in pomegranates. In fact, pomegranate juice has three times the antioxidant activity of red wine and green tea.

Antioxidants. Pomegranates are high in antioxidants and polyphenolic compounds that protect us from free radical damage. Free radicals are always found in the body. Having too many of them can be harmful and contributes to many chronic diseases, such as cardiovascular disease, cancer, Alzheimer’s disease, and macular degeneration.

Also, chronic inflammation has been shown to increase our risk for such debilitating diseases, as mentioned above. Antioxidants, such as those found in pomegranates, have been shown to help regulate inflammation and reduce chronic inflammation. Including a lot of vegetables and fruits, such as pomegranates, in the diet as much as possible is the best way to boost our antioxidant intake and thereby guard our health.

Anticancer Benefits. Some test-tube studies have found the compounds in pomegranate fruit can help to kill cancer cells, or slow their spread in the body. Also, human studies have found that pomegranates may help to slow cancer cell growth. The fruit has shown anti-tumor effects in cancers of the lung, breast, prostate, skin, and colon. Older human studies found that men who drank pomegranate juice had reduced risk of death from prostate cancer. Animal studies have shown that pomegranate helps to slow tumor growth in early stages of liver cancer.

Heart Protection. There is scientific evidence that fruits, such as pomegranates, that are high in polyphenolic compounds may benefit heart health. Test-tube studies found that pomegranate extract may reduce oxidative stress and inflammation in the arteries. This helps to lower blood pressure and fight atherosclerosis, or plaque buildup in the arteries that leads to heart attacks and strokes.

In a human trial, subjects with heart disease drank 1 cup of pomegranate juice daily for 5 days. Their frequency and severity of chest pain was significantly reduced, and biomarkers in the blood suggested there was a protective effect on heart health.

Studies have suggested that drinking pomegranate juice every day can help to lower blood pressure by reducing LDL (low-density-lipoprotein) cholesterol and improving blood flow through the arteries. In summary, all of the antioxidants found in pomegranate work together to promote heart health.

Urinary Tract Health. Research studies have found that pomegranate extract may help to reduce the formation of kidney stones. They believe the benefit was largely attributed to the antioxidants in pomegranates. Researchers believe the benefit was due to antioxidants inhibiting the mechanism by which stones are formed in the body.

Furthermore, animal studies found that pomegranate extract helps regulate the concentration of oxalates, calcium, and phosphates in the blood. These are common components of kidney stones.

Antimicrobial Benefits. Pomegranates may also help to fight harmful microorganisms such as some types of bacteria, fungi, and yeast. Researchers found that oral health may be protected by pomegranate, by reducing unwanted oral microbes that can cause bad breath and tooth decay when overgrown.

A test-tube study found that pomegranate had antibacterial effects against Listeria monocytogenes, a bacteria found in moist environments that can cause severe illness when ingested.

Brain Health. Ellagitannins, a type of antioxidant found in pomegranates, has been found to offer protective benefits against brain conditions that are brought on by inflammation and oxidative stress. Some studies found that ellagitannins help to protect us from developing Alzheimer’s disease and Parkinson’s disease by reducing oxidative damage, and prolonging the survival of brain cells.

Some research also suggests that pomegranates can boost short-term memory in middle-aged and older adults who are experiencing mild memory issues. Scientists believe the antioxidants in the fruit help to reduce free radical damage, including damage to brain cells, which contributes to overall health and support of brain function.

Digestive Health. Compounds in pomegranates have been found to increase numbers of healthy gut microbes and reduce inflammation in the digestive tract. Also, the pomegranate arils are high in fiber which serves as a prebiotic, helping to feed our gut microbiome.

Furthermore, the high fiber content of pomegranate arils can help to ward off constipation. It may also help to reduce the inflammation associated with Crohn’s disease and irritable bowel syndrome.

How to Select Pomegranates
When shopping for a pomegranate, choose one with smooth skin, bright color, and that feels firm and heavy for its size. The heavier it is, the more juice it contains. Avoid any that are spotted, or with cracks, mold, bruises, or wrinkles, since they will be older and not the best quality. Overmature fruits may be bitter and undesirable.

How to Store Pomegranates
Pomegranates will last the longest when kept in the refrigerator. They can last up to a week at room temperature, whereas they can last 2 to 3 weeks (or longer, depending on how old they are) in the refrigerator. When storing them at room temperature, keep pomegranates in a cool, dry, dark place, away from sunlight.

How to Prepare a Pomegranate
There is more than one way to cut into a pomegranate. Once you try these methods, you’ll learn which one is right for you. Whichever method you choose, BE SURE to wear clothes that you don’t mind getting stains on. Pomegranate juice is known for causing stains on fabrics, cutting boards, countertops, etc. So, be aware of this possibility and prepare for it in advance so you don’t ruin some article of clothing that is important to you!

Method 1. Rinse your pomegranate before cutting into it. Dry it with a paper towel or soft cloth. Using a sharp knife, score it lightly into two halves around the middle, and pull it apart. Gently remove the clusters of aril sacs while removing the white membrane, pith, and rind. Some people will turn over the half, cut side down, while holding it in one hand, and beat the rind with a wooden spoon or utensil with the other hand. This tapping action releases the arils from the fruit, so be sure to hold it over a bowl as you do this. Continue tapping until all the arils are released.

Method 2. This is the preferred method of cutting pomegranates by many people because it helps to reduce the chances of getting stained by the juice. Since the arils often splash liquid as they are cut, the staining can happen very quickly and easily. This method helps to avoid that problem.

Cut a small section off the top and bottom of the pomegranate. With a sharp knife, lightly score the vertical ridges on the outside rind of the fruit. Then break open the pomegranate while holding it in a large bowl of water. Loosen the sections and free the seeds from their membranes with your fingers. Discard the membranes (which often float), then drain off the seeds (which usually sink to the bottom of the bowl).  Drain the seeds well and gently pat them dry with a paper towel, if desired. Store your pomegranate arils in an air-tight container in the refrigerator. Use the arils within 5 days.

How to Freeze Pomegranates
Pomegranate arils can easily be frozen. First, remove the arils from the whole fruit. Line a baking sheet with parchment paper. Then spread the arils in a single layer on the baking sheet. Put them in the freezer for up to 2 hours. Transfer the frozen arils to an air-tight freezer container or bag and return them to the freezer. Be sure to date the container and use them within one year for best quality.

Quick Ideas and Tips for Using Pomegranates
* Sprinkle pomegranate arils on a green salad. Additional ingredients that would blend well include toasted pecans, pear slices, orange segments, and/or avocado slices. Drizzle it with your favorite vinaigrette dressing.

* Add pomegranate arils to your morning oatmeal.

* Top your favorite yogurt with pomegranate arils.

* Make a parfait with yogurt, granola, pomegranate arils, and mixed berries.

* Make a fruit salad with orange and grapefruit sections, pomegranate arils, sliced banana, diced apple, and some chopped mint.

* Top your favorite ice cream or frozen yogurt with pomegranate arils.

* Top your favorite roasted poultry with pomegranate arils.

* Stir pomegranate arils into cooked a wild rice or rice mixture. For added flavor and richness, add in some chopped chives, parsley, and toasted chopped nuts.

* Make a cranberry-pomegranate relish or salad to serve during the holidays.

* Garnish sautéed baby greens with diced shallots, pecans, and pomegranate arils.

* Top butternut-apple soup with pomegranate arils.

* Get creative and include pomegranate juice into soups, jellies, sorbets, sauces, and even cake, muffin, and quick bread batters, baked apples, and other desserts.

* Top a quinoa tabouleh with pomegranate arils.

* Add pomegranate arils to your favorite smoothie.

* Try a spinach pomegranate salad! Place spinach leaves in a large bowl. Top with sliced red onion, toasted walnut pieces, crumbled feta cheese, your favorite sprouts (i.e., broccoli or alfalfa), and pomegranate arils. Drizzle with your favorite balsamic vinaigrette dressing and enjoy!

* Try a ginger-orange pomegranate relish! Mix together 1-1/2 cups of pomegranate arils, 1 tablespoon orange zest, ½ tablespoon grated fresh ginger, and 1 tablespoon honey. Add a tablespoon or two of orange juice if more liquid is needed. Cover and refrigerate for an hour or two to allow flavors to blend, then enjoy!

* Make a pomegranate smoothie! Briefly blend 1 cup pomegranate arils (from 1 pomegranate) to break them up. Then add to the blender jar 1 cup frozen pineapple, 1 banana, 1 cup ice, 1/3 cup Greek yogurt, and ½ tablespoon maple syrup. Blend until smooth and enjoy!

Herbs and Spices That Go Well with Pomegranates
Allspice, cardamom, cinnamon, cloves, cumin, garlic, ginger, mint, mustard powder and seeds, parsley, thyme

Foods That Go Well with Pomegranates
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), beef, chicken, chickpeas, lamb, legumes (in general), lentils (esp. red), pecans, pine nuts, pistachios, pork, tahini, turkey, walnuts

Vegetables: Arugula, beets, bell peppers, cabbage, carrots, Chile peppers, cucumbers, eggplant, endive, greens (bitter and salad), jicama, onions, radicchio, root vegetables, spinach, squash (winter), sweet potatoes, tomatoes

Fruits: Apples, avocado, bananas, cherries (fresh and dried), coconut, cranberries (fresh and dried), figs, grapefruit, kiwi fruit, lemons, limes, melons, olives, oranges and orange juice, peaches, pears, quinces, strawberries, watermelon

Grains and Grain Products: Barley, bulgur, couscous, grains (in general), quinoa, rice, wheat berries

Dairy and Non-Dairy Products: Cheese (i.e., cream, goat), yogurt

Other Foods: Agave nectar, chocolate, honey, maple syrup, oil (i.e., olive), sugar, vinegar (i.e., balsamic, sherry, red/white wine)

Pomegranates have been used in the following cuisines and dishes…
Curries, desserts (i.e., fruit cobblers and crisps, ices, sorbets), dips, drinks, glazes, granita, marinades, Mediterranean cuisines, Middle Eastern cuisines, pilafs, salad dressings, salads (i.e., cucumber, fruit, green), sauces, smoothies, sorbets, soups (esp. autumn), stews (i.e., lentil), Turkish cuisine

Suggested Food and Flavor Combos Using Pomegranates
Add pomegranates to any of the following combinations…

Apples + Butternut Squash + Walnuts
Arugula + Endive
Balsamic Vinegar + Pine Nuts + Spinach
Bell Peppers + Chiles + Cumin + Lemon + Walnuts
Cucumbers + Garlic + Mint
Goat Cheese + Orange + Walnuts
Grapefruit + Salad Greens + Red Onions
Lemon + Sugar
Orange + Grapefruit

Recipe Links
Assorted Pomegranate Recipes Worth Checking Out https://crec.ifas.ufl.edu/extension/pomegranates/recipes.shtml

26 Fresh Pomegranate Recipes https://insanelygoodrecipes.com/pomegranate-recipes/

13 Tasty Pomegranate Recipes https://www.acouplecooks.com/pomegranate-recipes/

21 Pomegranate Recipes We Know You’ll Love https://minnetonkaorchards.com/pomegranate-recipes/

Easy Pomegranate Smoothie https://www.acouplecooks.com/pomegranate-smoothie/

Pomegranate Winter Salsa https://www.goodlifeeats.com/pomegranate-salsa-recipe-winter-salsa/

Pomegranate Molasses https://www.marthastewart.com/1165416/homemade-pomegranate-molasses

Pomegranate Dark Chocolate Bites https://thishealthytable.com/blog/pomegranate-dark-chocolate-bites/

Pomegranate Orange Muffins https://selfproclaimedfoodie.com/pomegranate-orange-muffins/

Cranberry-Pomegranate Relish https://www.marthastewart.com/331741/cranberry-pomegranate-relish

20 Pomegranate Recipes You Need ASAP https://www.tasteofhome.com/collection/pomegranate-recipes/

21 Wonderful Pomegranate Recipes https://www.eatthis.com/pomegranate-recipes/

24 Pomegranate Recipes You’ll Be Making All Fall https://www.marthastewart.com/274743/pomegranate-recipes

Our 23 Best Pomegranate Recipes https://www.foodandwine.com/fruits/tropical-fruit/pomegranate/pomegranate

41 Yummy Pomegranate Recipes You Need to Try Today https://food.allwomenstalk.com/yummy-pomegranate-recipes-you-need-to-try-today/


Resources
https://www.fourwindsgrowers.com/blogs/four-winds-growing/5-reasons-to-grow-a-pomegranate-tree

https://www.nutrition-and-you.com/pomegranate.html

https://afoodcentriclife.com/pomegranate-seeds-and-a-dozen-things-to-do-with-them/

https://www.livestrong.com/article/449590-can-you-eat-a-pomegranate-seed/

https://crec.ifas.ufl.edu/extension/pomegranates/recipes.shtml

https://www.epicurious.com/ingredients/beyond-juice-how-to-cook-with-pomegranate-recipes-gallery

https://www.acouplecooks.com/pomegranate-smoothie/

https://tools.myfooddata.com/nutrition-comparison/733514-907432/oz-wt1/6-1

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

https://www.verywellfit.com/pomegranate-calories-carbs-and-nutrition-facts-4169513

https://www.sciencedaily.com/releases/2007/09/070908001613.htm

https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#3.-May-help-keep-inflammation-at-bay

https://www.womenshealthmag.com/food/a19970494/pomegranate-nutrition/

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Swiss Chard

Swiss Chard 101 – The Basics

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Swiss Chard 101 – The Basics

About Swiss Chard
Whether a plant is labeled as “chard” or “Swiss chard,” it is all actually a variety of Swiss chard. “Chard” is often used just to simplify the name. Despite its name, the plant is not native to Switzerland, but actually to the Mediterranean region.

The first use of Swiss chard as a food is believed to date back about 2,500 years ago. The plant was enjoyed so much that it was carried around the world. Today, it is eaten on all continents and included in many different cuisines. Although it is not one of the common “greens” found in most grocery stores in the United States, it may be found in some stores that carry a wide variety of fruits and vegetables.

Swiss chard belongs to the Chenopodioideae family of plants. It is closely related to beets and spinach. There are many types of chard, with most having deep green leaves and firm, somewhat crispy stalks that are often used similarly to celery. The leaf size can vary among the different varieties of chard. Also, the stalks and veins in the leaves may range in colors from light green, beige, yellow, orange, pink, and red, to purple. The different colors result from different combinations of phytonutrients in the plants. Whichever variety you choose, you can count on chard having outstanding nutritional content and benefits. For those who are familiar with beet greens, Swiss chard is very similar in structure.

Nutrition and Health Benefits
Swiss chard has an exceptionally high nutrient content. According to the website, The World’s Healthiest Foods (https://whfoods.com), Swiss chard falls third in line among their highest rated foods, following spinach (which is second) and broccoli (which is first). This alone says a lot for Swiss chard!

Regarding nutrients, Swiss chard is high in the B-vitamins, including Vitamins B1, B2, B3, B6, pantothenic acid, folate, and choline. It also contains a lot of Vitamin K, Vitamin E, Vitamin A (in the form of carotenoids), Vitamin C, fiber, magnesium, iron, manganese, copper, potassium, calcium, phosphorus, selenium, zinc, and even some protein. One cup of cooked Swiss chard has a mere 35 calories.

Antioxidant and Anti-Inflammatory Benefits. Swiss chard contains a wide variety of antioxidants including polyphenols, Vitamins C and E, and carotenoids. Such compounds are well-known for helping to protect us from free radical damage that can lead to many chronic health problems, such as cardiovascular disease, cancer, and even cataracts. It has been clearly established that eating a diet rich in antioxidants helps to reduce our risk of developing such conditions.

Swiss chard also contains a wide variety of flavonoid antioxidants, both relatively common and some not commonly found in other leafy greens. Many of these compounds have been widely studied for their antioxidant, anti-inflammatory, and even anti-cancer benefits. For instance, chard varieties with stem colors other than green are rich in numerous betalains, types of flavonoids that have been found to inhibit a variety of pro-inflammatory enzymes along with harmful free radical molecules. However, don’t let this discourage you from enjoying the green-stem varieties of chard, because they too contain some betalains and are rich in their own set of beneficial phytonutrients.

Rich in Vitamin K. Swiss chard is very rich in Vitamin K, with 1 cup of cook chard providing 477% of the recommended daily intake of this important vitamin. Vitamin K is essential for blood clotting and other cellular functions. It is also critical for bone health. Research has shown that a low Vitamin K intake is associated with an increased risk of osteoporosis and bone fractures. Conversely, people who eat a lot of Vitamin K-rich foods have a greater bone mineral density and lower rates of osteoporosis. So, the moral to the story is… Eat your greens for better bone health!

One note of caution…If you take blood thinning medication, such as warfarin, you are probably already aware that your intake of leafy green vegetables should be kept relatively stable. Suddenly increasing or decreasing your intake can alter the effectiveness of your medication. If you want to increase your intake of Vitamin K-rich foods, such as Swiss chard, you should first visit with your healthcare provider and be monitored in case your medication dosage needs to be adjusted.

Heart Health. We all know that eating a diet that includes a variety of fresh fruits and vegetables is good for the heart. It is been shown to reduce the risk factors that can lead to heart disease, such as inflammation, high cholesterol, and high blood pressure. Swiss chard is an excellent source of potassium and magnesium, both of which have been shown to help maintain healthy blood pressure levels.

Furthermore, the fiber in Swiss chard may lower cholesterol levels by binding with bile in the intestinal tract, removing extra cholesterol before it is absorbed back into the bloodstream. Research has long established that people who eat a lot of leafy green vegetables, such as Swiss chard, have a reduced risk of heart disease. One study with over 173,000 participants found that for every serving of leafy green vegetables during the day, subjects had an 11 percent reduction in heart disease risk! Those with 1-1/2 servings per day of leafy greens had a 17 percent less likely risk of developing heart disease when compared with those having the lowest intake of such vegetables. All the more reason to eat your greens!

Lower Insulin Resistance and Blood Sugar. Swiss chard is packed with nutrients that may lower blood sugar levels, including fiber. Fiber helps to slow the absorption of sugar into the bloodstream after a meal, which helps stabilize blood sugar levels. Fiber also helps to reduce insulin resistance, allowing blood glucose to enter cells to provide critical energy for the cells to function properly. Since insulin resistance is associated with an increased risk for Type 2 diabetes, heart disease, and obesity, it is important to consume a diet rich in fruits and vegetables, such as Swiss chard, which are known to help promote proper insulin activity.

Furthermore, Swiss chard is high in antioxidants which have been shown to reduce insulin resistance and other diabetes-related complications. A review of 23 studies found that those with the highest intake of green leafy vegetables had a 13 percent lower risk of developing Type 2 diabetes than those with the lowest intake.

How to Select Swiss Chard
Look for chard with stems that are firm and brightly colored. The leaves should be glossy and smooth, without any brown or yellow spots.

How to Store Swiss Chard
Store chard (UNWASHED) wrapped in slightly damp paper towels within an open plastic bag. Place that in the crisper drawer of the refrigerator and use it within three days, for best quality. If it is very fresh, it may keep well for up to seven days.

How to Prepare Swiss Chard
Preparing Swiss chard is simple. Just rinse it well with cool water and it’s ready to be used. The leaves and stems may be enjoyed raw, although most people prefer to eat them cooked.

The leaves are tender whereas the stems are a bit more tough. If you plan to use only the tender leaves, remove them from the stems and reserve the stems to be used later. If you want to enjoy both the stems and leaves in a cooked dish, add them toward the end of cooking time. To balance the tenderness between the leaves and stems of your chard, add the stems to your cooking first and allow them to cook a few minutes before adding the leaves.

How to Freeze Swiss Chard
Wash your chard and separate the stems from the leaves. Chop both the leaves and stems into bite-size pieces. Bring a pot of water to boil. Add the stems to the water and immediately set a timer for 1 minute. When the timer goes off, immediately add the prepared leaves to the same pot. Immediately set the timer for 1 minute. (This means that the stalks will have boiled for 2 minutes, and the leaves for 1 minute.) When the timer goes off, drain the blanched chard and transfer it to a bowl of ice water. Allow the chard to chill for at least 2 minutes. Drain well and transfer the chard to a freezer container or bag. Label with the date and place it in the freezer. For best quality, use your frozen chard within 6 months.

To use your frozen chard, it may be added to any cooked dish while still frozen. If preferred, it may be thawed overnight in the refrigerator, thawed in a bowl of water, or placed in a colander and thawed under running water. Then, cook it as desired.

Some people prefer to freeze vegetables without blanching them first. Although this can be done with some foods, it is recommended that Swiss chard be blanched before being frozen. This stops the enzyme activity that will cause the chard to deteriorate while being stored in the freezer.

Quick Ideas and Tips for Using Swiss Chard
* If you’ve never eaten Swiss chard, it is often compared with spinach. It has an earthy, somewhat bitter flavor when eaten raw, and a slightly sweet, milder flavor when cooked.

* Add Swiss chard to soups and stews during the last 15 minutes or so of cooking. It will add color, fiber, and lots of nutritional value to your meal.

* Add some chopped Swiss chard to your favorite pasta dish. It can be tossed with hot, freshly cooked pasta. Or, if you prefer it cooked a little more, add it to the pot of cooking pasta during the last few minutes. Drain it along with the pasta for an easy, nutritional addition to your meal.

* Add Swiss chard in layers of your next lasagna.

* Try adding young Swiss chard leaves to a tossed green salad. The leaves will taste similar to spinach. The stalks will be similar to a tender celery.

* Add some Swiss chard leaves to sandwiches and wraps along with lettuce and other greens.

* The leaves of Swiss chard are tender and can be cooked quickly, like spinach. They may be briefly boiled, blanched, braised, sautéed, steamed or stir-fried.

* Try adding some chopped Swiss chard, along with fresh spinach, to pizza.

* Like spinach, when you cook Swiss chard, what appears to be a large amount when raw will cook down to a relatively little amount. Bear that in mind when preparing Swiss chard. If needed, you could combine it with another green leafy vegetable to help increase the amount of the cooked greens.

* Add some chopped Swiss chard to your next stir-fry.

* Add chopped Swiss chard to your favorite omelet.

* Try adding some Swiss chard on your favorite pizza.

* Add some Swiss chard to your favorite frittata.

* If you make smoothies, try adding some Swiss chard to your favorite smoothie in addition to (or instead of) spinach.

* Swiss chard can be baked into chips the same way you would make kale chips. Start with rinsed and dried leaves. Rub the leaves with a little olive oil, sprinkle them with salt, and spread them out on a dry baking sheet. Bake them at 300°F for about 20 to 30 minutes, until the edges just start to brown. Be careful not to burn them. Remove them from the oven and allow them to cool.

* Make simple sautéed Swiss chard by sautéing chopped chard in a small amount of olive oil or vegetable broth along with some garlic and a pinch of red pepper flakes. Add a few tablespoons of liquid at a time, if needed. When tender, drizzle them with a little lemon juice or vinegar of choice and enjoy!

* If you have stalks of mature Swiss chard, the stalks will be a bit tough. They can be sliced and used like celery in many applications.

* It’s important to note that Swiss chard is exceptionally high in Vitamin K. If you take a blood thinner, such as warfarin, you should have been advised to keep a steady intake of Vitamin K-rich foods. Suddenly increasing or decreasing your intake of such foods may alter the effectiveness of your medication. Consult with your healthcare provider if you want to increase your consumption of leafy green vegetables, so your prothrombin time can be monitored. Your medication dosages may need to be adjusted.

*  If you have a recipe that calls for chard and you don’t have any or don’t have enough, the following may be used as substitutes: turnip greens, spinach, bok choy, mustard greens, or kale. Note that the leaves of some greens, such as kale, are tougher than those of chard, so they may take a little longer to cook to make them tender.

Herbs and Spices That Go Well with Swiss Chard
Basil, capers, chili pepper flakes, cilantro, cinnamon, coriander, cumin, garlic, ginger, lovage, mint, mustard seeds, nutmeg, paprika (smoked and sweet), parsley, pepper, saffron, salt, thyme

Foods That Go Well with Swiss Chard
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, beans (in general), beef, chicken, chickpeas, duck, eggs, fish, hazelnuts, lentils, pine nuts, pork, sausage, seeds (in general, esp., pumpkin, sesame), tahini, tofu, walnuts

Vegetables: Beets, bell peppers, carrots, chiles, eggplant, fennel, greens (all types), kale, leeks, mushrooms, onions, potatoes, scallions, shallots, sorrel, tomatoes and tomato sauce, zucchini

Fruits: Apples, coconut, currants, lemons (juice and zest), limes (juice and zest), olives, oranges (juice and zest), raisins

Grains and Grain Products: Bread crumbs, bulgur, millet, noodles, pasta, polenta, quinoa, rice, wheat berries

Dairy and Non-Dairy Products: Butter, cheese (esp. blue, cheddar, cottage, feta, goat, Gruyère, mozzarella, Parmesan, pecorino, ricotta), cream, mascarpone, sour cream, yogurt

Other Foods: Mustard (prepared), oil (esp. olive, peanut, sesame), soy sauce, stock, tamari, vinegar (esp. apple cider, balsamic, red wine), Worcestershire sauce

Swiss chard has been used in the following cuisines and dishes…
Crepes, curries, egg dishes (i.e., fried, frittatas, omelets, poached, quiche), French cuisine, gratins, pasta dishes (i.e., cannelloni, farfalle, gnocchi, lasagna, ravioli, tortellini), risottos, salads, soups (i.e., chard, lentil, minestrone, potato), stews, stir-fries, stuffed chard

Suggested Food and Flavor Combos Using Swiss Chard
Add Swiss chard to any of the following combinations…

Acorn Squash + Garlic + Gruyère
Balsamic Vinegar + Garlic + Olive Oil + Red Onions
Basil + Eggs + Onions
Cheese (i.e., Parmesan, Ricotta) + Onions
Chickpeas + Eggs + Lemon [in soups]
Chickpeas + Fennel
Chickpeas + Pasta
Chiles + Garlic + Olive Oil + Vinegar
Chiles + Tomatoes
Currants + Pine Nuts + Rice [stuffed chard]
Dill + Leeks
Garlic + Ginger + Soy Sauce
Garlic + Lemon + Olive Oil
Lemon + Mustard
Lemon + Olive Oil + Parmesan Cheese
Lemon + Tahini
Orange + Smoked Paprika
Parmesan Cheese + Polenta + Portobello Mushrooms
Pasta + Ricotta + Tomato Sauce
Pasta + White Beans
Peanuts + Pineapple
Pine Nuts + Raisins
Pine Nuts + Tahini + Yogurt

Recipe Links
White Bean Chard Soup https://www.foodnetwork.com/recipes/food-network-kitchen/white-beanchard-soup-recipe-1973486

Sautéed Swiss Chard https://themom100.com/recipe/sauteed-swiss-chard/

Pickled Swiss Chard Stems https://www.bonappetit.com/recipe/pickled-swiss-chard-stems

Swiss Chard and Navy Bean Soup https://www.unlockfood.ca/en/Recipes/Salads-and-soups/Swiss-chard-and-navy-bean-soup.aspx

Easy Pasta with Winter Greens https://www.simplyrecipes.com/easy-pasta-with-winter-greens-recipe-5207178

No-Bake Lasagna https://www.simplyrecipes.com/recipes/no_bake_lasagna/

Eggs Nested in Sautéed Chard and Mushrooms https://www.simplyrecipes.com/recipes/eggs_nested_in_sauteed_chard_and_mushrooms/

Spicy Vegetable Tart https://whfoods.com/genpage.php?tname=recipe&dbid=201

3-Minute “Quick Boiled” Swiss Chard https://whfoods.com/genpage.php?tname=recipe&dbid=100

Garlicky Swiss Chard https://cooking.nytimes.com/recipes/11324-garlicky-swiss-chard

Simple Sautéed Swiss Chard https://www.healthyseasonalrecipes.com/simple-sauteed-swiss-chard/

29 Swiss Chard Recipes for Never-Boring Greens https://www.epicurious.com/ingredients/swiss-chard-recipes-gallery

10 Tasty Swiss Chard Recipes https://www.acouplecooks.com/swiss-chard-recipes/

20 Swiss Chard Recipes That’ll Make It Your New Favorite Green https://www.tasteofhome.com/collection/swiss-chard-recipes/

Resources
https://www.foodnetwork.com/fn-dish/recipes/2016/07/what-do-i-do-with-swiss-chard

https://foxy.com/blog/how-to-use-swiss-chard

https://www.unlockfood.ca/en/Articles/Cooking-And-Food/Vegetables-and-Fruit/All-About-Swiss-Chard.aspx

https://www.healthline.com/nutrition/swiss-chard#blood-sugar

https://www.simplyrecipes.com/recipes/swiss_chard/

https://www.bonappetit.com/columns/in-season-now/article/chard-in-season-in-may

https://whfoods.com/genpage.php?tname=foodspice&dbid=16

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Arugula

Arugula 101 – The Basics

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Arugula 101 – The Basics

About Arugula
Arugula (Eruca vesicaria) is a member of the Brassica (Cruciferous) family of plants. It is cousin to kale, broccoli, Brussels sprouts, cabbage, cauliflower, and others. Arugula may also be known as rocket, rucola, and Italian cress, among other names. Technically, arugula is an herb, although we usually refer of it as a vegetable. The young leaves of arugula are often harvested since the larger, mature leaves can be very strong tasting. The flavor of arugula is often described as peppery, spicy, or mustardy. It may be used raw or very lightly cooked.

Arugula is native to the Mediterranean, where it has been used for medicinal and culinary purposes for thousands of years. Today, arugula is enjoyed around the world as a peppery salad green. Arugula is especially favored in Europe and North America, and is used as a salad green, leafy green vegetable, and an herb in a wide array of culinary applications.

Nutrition and Health Benefits
Arugula is a nutrient-dense food that is rich in vitamins, minerals, fiber, and phytonutrients. Also, it is low in calories, sugar, carbohydrates, and fat, making it a very healthful leafy green to include in your meals whenever you can. It is high in calcium, potassium, folate, fiber, iron, magnesium, Vitamin C, Vitamin K, and Vitamin A.

Antioxidant Protection and Cancer. Arugula is full of antioxidants that can help to protect us from harmful free radical cellular damage. Among the antioxidants in arugula are glucosinolates. These compounds have strong anti-cancer benefits by preventing the initiation of cancer through blocking specific carcinogen-activating enzymes. These substances, which give arugula its strong flavor, may help to protect us against breast, prostate, lung, and colon cancers. They also help to fight inflammation.

Bone Health. Arugula is high in Vitamin K and calcium. These two nutrients work together to help keep our bones strong, preventing osteoporosis. Vitamin K helps to improve how the body absorbs, utilizes, and excretes calcium. One cup of arugula provides one-fifth of the recommended daily intake of Vitamin K, which is substantial.

Diabetes. Leafy green vegetables have been shown to be especially helpful in reducing the risk of developing Type 2 diabetes. In a study reported in the January 2017 issue of Pharmaceutical Biology, researchers found that extracts of arugula stimulated the update of glucose by insulin-responsive tissue.

Also, arugula and other vegetables in the Brassica plant family are good sources of fiber, which helps to regulate blood glucose and may reduce insulin resistance.

Heart Health. Vegetables, especially those in the Brassica plant family (including arugula) have protective effects on the heart. In a report published in the February 2017 issue of the International Journal of Epidemiology researchers found that diets rich in cruciferous vegetables, salads, and green leafy vegetables are linked to a reduced risk of cardiovascular disease. In another study reported in the 2018 issue of the Journal of the American Heart Association, researchers reported that consuming a diet high in cruciferous vegetables could reduce atherosclerosis in older women. Atherosclerosis is where plaque builds up in the arteries, which increases the risk of cardiovascular problems. Researchers speculate that the protective effects of vegetables in the Brassica (cruciferous) plant family are due to their high concentration of healthful compounds, including polyphenols and organosulfur compounds.

Liver Protection. Arugula is rich in chlorophyll. This plant compound has been found to help prevent liver and DNA damage from aflatoxins. Aflatoxins, which are toxins known to raise the risk for liver cancer, are made by some fungi that are found in crops such as corn, peanuts, cottonseed, and tree nuts. Eating a lot of green vegetables, including arugula, helps to fight the potential effects of aflatoxin. To get the most chlorophyll from arugula, eat it raw.

How to Select Arugula
Look for brightly colored, dry, fresh-looking arugula. It should have no signs of wilting or yellow leaves.

How to Store Arugula
Arugula is very perishable. Store it in the refrigerator, unwashed, and tightly wrapped in a plastic bag or tub that it came in. It is helpful to line the bag or container with a clean cloth or dry paper towels so they can absorb any moisture released by the leaves during storage. Excess moisture in the container can cause the arugula leaves to rot. Use your arugula as soon as possible. Look for the “Best By” date on the package and be sure to use it by then. When bought freshly harvested, arugula may keep for up to ten days in the refrigerator.

How to Prepare Arugula
When you are ready to use your arugula, give it a quick rinse and spin it dry in a salad spinner. Use it as desired.

Quick Ideas and Tips for Using Arugula
* Try making a pesto with arugula instead of basil. Or, if you have both on hand, try using a blend of both arugula and basil.

* Add some arugula along with spinach when you make lasagna.

* Toss some arugula with roasted vegetables right after they come out of the oven. Roasted squash, beets, potatoes, and carrots would work well together.

* Toss in a little arugula with cooked rice, wild rice, farro, or couscous. Add the arugula after the grains have cooked, just so it becomes lightly wilted.

* Try arugula instead of lettuce (or a lettuce/arugula mixture) in a sandwich, wrap, or on a burger.

* Add a little arugula to a soup or stew after it’s finished cooking.

* Add arugula with other greens to a tossed salad. Since arugula has a spicy flavor, the milder lettuce will help to balance the flavors. A sweet balsamic vinaigrette will complement the flavor of arugula with its peppery flavor.

* If you have a recipe that calls for arugula and you don’t have any or enough, you could substitute the following: watercress, Belgian endive, dandelion greens, escarole, radicchio (for salads), or baby spinach leaves. Note that spinach lacks the peppery flavor of arugula, so add pepper to your recipe to compensate.

* One ounce of arugula is about 1 cup.

* Add some arugula to pasta, noodle, potato, grain, and bean salads.

* Include arugula into warm pasta dishes, grain pilafs, and risotto.

* Add arugula to a stir-fry at the last minute.

* Add arugula to avocado toast.

* If the flavor of arugula is too strong for you, try lightly cooking it, which will make it more mellow. Lightly sautéing arugula with a little garlic, then finishing it with a drizzle of lemon juice will mellow the strong, pungent flavor and offer another health-promoting leafy green to your diet.

Herbs and Spices That Go Well with Arugula
Basil, chervil, chili pepper flakes, cilantro, fennel seeds, garlic, ginger, horseradish, mint, mustard, salt

Foods That Go Well with Arugula
Proteins, Legumes, Nuts, Seeds: Almonds, beans (i.e., black, cannellini, fava, green, white), beef, cashews, chicken, chickpeas, eggs, hazelnuts, lentils, nuts (in general), peas, pecans, pine nuts, pork, poultry (in general), pumpkin seeds, seafood, turkey, walnuts

Vegetables: Asparagus, beets, bell peppers, broccoli, carrots, chiles, cucumbers, daikon radishes, eggplant, endive, fennel, greens (greens milder in flavor than arugula, and salad greens), jicama, leeks, mushrooms, onions, parsnips, potatoes, radicchio, scallions, shallots, sprouts (i.e., sunflower), spinach, squash (summer and winter), sweet potatoes, tomatoes

Fruits: Apples, apricots, avocado, berries (in general), dates, figs, grapefruit, grapes, lemon, lime, melon (esp. honeydew), olives, oranges, peaches, pears, pomegranate seeds, raisins, strawberries, watermelon

Grains and Grain Products: Bulgur, corn, couscous, croutons, farro, grains (in general), millet, pasta, quinoa, rice, wild rice

Dairy and Non-Dairy: Cheese (i.e., blue, cheddar, feta, goat, Grana Padano, Monterey Jack, mozzarella, Parmesan, pecorino, ricotta)

Other Foods: Honey, maple syrup, mustard (prepared), oil (esp. canola, hazelnut, nut, olive, walnut), pesto, vinegar (esp. apple cider, balsamic, raspberry, red wine, sherry, white balsamic, white wine)

Arugula has been used in the following cuisines and dishes…
Gratins, Italian cuisine, Mediterranean cuisine, pasta dishes, pestos, pizza, risotto, salads, sandwiches (i.e., grilled cheese), soups (i.e., arugula, leek, potato), stir-fries

Suggested Food and Flavor Combos Using Arugula
Add arugula to any of the following combinations…

Apples + Cheddar Cheese + Mustard + Walnuts
Apples + Lemon Juice + Maple Syrup + Olive Oil
Balsamic Vinegar + Parmesan Cheese
Balsamic Vinegar + Parmesan Cheese + Red Onions + Tomatoes [in a risotto]
Beets + Feta Cheese + Garlic
Cheese + Fruit + Nuts
Cheese (i.e., Parmesan) + Garlic + Olive Oil + Pasta + Pine Nuts
Chickpeas + Red Onions + Spinach
Cucumbers + Feta Cheese + Quinoa + Red Onions + Tahini + Tomatoes
Fennel + Figs
Fennel + Grapefruit [in a salad]
Fennel + Hazelnuts + Orange + Radicchio
Fennel + Lemon + Pasta
Feta Cheese + Figs
Garlic + Pesto + Portobello Mushrooms + White Beans
Goat Cheese + Honey + Lemon
Lemon + Pecorino Cheese + Summer Squash
Mint + Pecorino Cheese + Pine Nuts
Mozzarella Cheese + Tomatoes
Olives + Oranges + Parmesan Cheese
Pears + Rosemary

Recipe Links
31 Arugula Recipes So You Can Eat It All the Time https://www.bonappetit.com/recipes/slideshow/get-spicy-19-awesome-ways-eat-arugula

Grilled Broccoli and Arugula Salad https://www.bonappetit.com/recipe/grilled-broccoli-and-arugula-salad

Arugula, Apple, and Parsnip with Buttermilk Dressing https://www.bonappetit.com/recipe/arugula-apple-and-parsnip-with-buttermilk-dressing

Arugula, Grape, and Almond Salad with Saba Vinaigrette https://www.bonappetit.com/recipe/arugula-grape-and-almond-salad-with-saba-vinaigrette

Roasted Peach and Arugula Salad https://www.purewow.com/recipes/roasted-peach-arugula-salad

35 Arugula Recipes to Add to Your Arsenal While It’s in Season https://www.purewow.com/food/arugula-recipes

Roasted Butternut Squash Salad with Arugula and Pumpkin Seeds https://theveganatlas.com/roasted-butternut-squash-salad-with-arugula-pumpkin-seeds/

Pasta with Asparagus, Arugula, and Sun-Dried Tomatoes https://theveganatlas.com/pasta-with-asparagus-arugula-sun-dried-tomatoes/

Spinach or Arugula Scrambled Tofu https://theveganatlas.com/spinach-or-arugula-scrambled-tofu/

Pasta with Leafy Greens Pesto https://theveganatlas.com/pasta-with-leafy-greens-pesto/

Lemony Spinach (or Arugula) with Fresh Herbs https://theveganatlas.com/lemony-spinach-rice-with-fresh-herbs/

Avocado and Tahini Dip with Baby Greens https://theveganatlas.com/avocado-tahini-and-spinach-or-baby-greens-dip/

Mixed Greens Salad with Avocado and Blueberries https://theveganatlas.com/mixed-greens-salad-with-avocado-and-blueberries/

Tri-Color Potato and Arugula Salad https://theveganatlas.com/tri-color-potato-and-arugula-salad/

Wild Arugula Salad with Garlic Croutons, Shaved Parmesan, and Lemon https://www.bonappetit.com/recipe/wild-arugula-salad-with-garlic-croutons-shaved-parmesan-and-lemon

Sunflower Seed Pesto (with Arugula) https://www.bonappetit.com/recipe/sunflower-seed-pesto

Cherry, Arugula, and Quinoa Salad https://nesfp.org/world-peas-food-hub/world-peas-csa/produce-recipes/cherry-arugula-and-quinoa-salad


Resources
https://www.thekitchn.com/tip-keep-a-bag-of-arugula-on-hand-to-liven-things-up-176862

https://producemadesimple.ca/what-goes-well-with-arugula/

https://theveganatlas.com/a-guide-to-arugula-ideas-for-using-tasty-recipes/

https://www.healthline.com/health/food-nutrition/arugula#comparison

https://tools.myfooddata.com/nutrition-comparison/448855-575980/100g-100g/0.4-0.4

https://pubmed.ncbi.nlm.nih.gov/9511848/

https://www.webmd.com/food-recipes/benefits-arugula

https://www.medicalnewstoday.com/articles/282769#nutrition

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130626/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

https://www.ahajournals.org/doi/full/10.1161/jaha.117.008391

https://health.usnews.com/health-news/blogs/eat-run/articles/health-benefits-of-arugula

https://www.everydayhealth.com/diet-nutrition/sirtfood-diet/

https://www.bonappetit.com/test-kitchen/ingredients/slideshow/how-to-buy-store-and-cook-with-arugula-in-season-in-july

https://experiencelife.lifetime.life/article/how-to-buy-and-store-arugula/

https://www.naturespride.eu/en/range/herbs/herbs/arugula?product_property=arugula

https://www.britannica.com/plant/arugula

https://specialtyproduce.com/produce/Arugula_301.php

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Kidney Beans

Kidney Beans 101 – The Basics

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Kidney Beans 101 – The Basics

About Kidney Beans
Kidney beans are a common legume native to Central America and Mexico. They are part of a group called “common beans” that were cultivated as early as 8,000 years ago. Common beans were carried by migrating tribes, as they served as important foods for the Indians of the Americas. Kidney beans (and other common beans) slowly made their way around the world since they were important foods for migrating people, and were easy to transport and grow in new locations. Today, kidney beans are among the most commonly eaten foods around the world, and they are used in a variety of both savory dishes and sweet desserts.

Kidney beans were named for their shape and color, which resembles a human kidney. They come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled.

It is important to note that kidney beans (especially the red variety) must be fully cooked before they are eaten. They contain a toxic compound (phytohemagglutinin) that can be dangerous to eat when the beans are consumed raw or improperly cooked. Cooking destroys this compound, making the beans safe and healthy to consume. Red kidney beans have higher levels of this compound than other varieties of kidney beans.

Nutrition and Health Benefits
Kidney beans are rich in a variety of nutrients. They are high in so many nutrients, providing good percentages of their recommended daily values that I have included the DV’s in the following list:

One cup of cooked kidney beans provides folate (58% DV), copper (48% DV), fiber (47% DV), manganese (37% DV), protein (31% DV), iron (29% DV), thiamin (24% DV), phosphorus (20% DV), magnesium (19% DV), omega 3’s (19% AI…adequate intake), zinc (17% DV), potassium (15% DV), Vitamin B6 (12% DV), Vitamin K (12% DV), choline (10% DV), riboflavin (8% DV), pantothenic acid (8% DV), niacin (6% DV), calcium (4% DV), selenium (4% DV), and very little total fat (1% DV). One cup of cooked kidney beans provides 225 calories.

They are also high in isoflavones and anthocyanins, both important antioxidants. Some people may be concerned because kidney beans also contain phytic acid and lectins, which can inhibit the absorption of key nutrients. But when the beans are properly soaked, sprouted, fermented and/or cooked, these compounds are eliminated or inactivated. So, as long as they are prepared correctly, kidney beans should be considered to be health-promoting legumes to include in your diet.

Fiber. As mentioned earlier, kidney beans are especially high in fiber, with 1 cup of cooked beans providing almost half the daily recommended amount of fiber intake. This includes a substantial amount of resistant starch. This type of carbohydrate resists digestion in our gastrointestinal tract, then feeds our gut microbiome along the way, acting as a prebiotic in the colon. Resistant starch has also been found to improve insulin sensitivity, lower blood sugar levels, and reduce appetite.

Blood Sugar Control. With their being high in protein, fiber, and slow-release carbohydrates, kidney beans are effective at maintaining healthy blood sugar levels. They have a low glycemic index, indicating that blood sugar does not have a large spike after the bean-containing meal. This can help to reduce your risk for type 2 diabetes, and may also help to improve blood sugar control in those who already have type 2 diabetes. Even if you are not a diabetic, including kidney beans in meals may improve your blood sugar balance, protect your overall health, and reduce your risk for many chronic diseases.

Reduced Risk for Cancer. Observational studies have linked legume intake, including beans, with a reduced risk of colon cancer, the most common type of cancer worldwide. This has been supported by test tube and animal studies. Beans contain a variety of nutrients and fiber that have anticancer effects. When their resistant starch is eaten by intestinal bacteria, they release short chain fatty acids (SCFAs), which may improve colon health and lower the risk of colon cancer.

Research also indicates that kidney beans help to reduce the risk of pancreatic cancer. Pancreatic cancer has the highest mortality rate of all major cancers. This fact alone, makes pancreatic cancer one to ward off any way we can, if at all possible. In a study published in the November 2017 issue of Nutrition Reviews, researchers found there was a positive relationship between the standard Western diet that is rich in animal products and processed foods, and low in fruits and vegetables. They also found an inverse relationship between diets that were high in fruits, vegetables, vitamins and fiber. This means the less animal products and processed foods you consume, and the more fruits, vegetables, legumes, and unprocessed whole grains you eat, the less likely will be your chances of developing pancreatic cancer. They concluded that the better-quality diet consisting mostly of whole plant foods resulted in a far lower risk of developing pancreatic cancer.

Furthermore, research suggests that compounds in kidney beans are able to induce apoptosis (the normal death of a cell) in cancerous cells, increasing the death rate of those cells.

Boosts Heart Health. Kidney beans are a healthy food to consume for the sake of your heart and cardiovascular system. First, kidney beans have the ability to lower LDL (low-density-lipoprotein) cholesterol, thereby reducing the risk of coronary heart diseases. By helping to balance cholesterol levels, kidney beans can help to lower your chances of developing atherosclerosis, which could lead to a heart attack.

Kidney beans can also help to lower your blood pressure, which would, in turn, help to reduce your risk of heart disease. One cup of kidney beans provides a substantial amount of health-promoting potassium, a critical vasodilator that can boost heart health. Dilating blood vessels reduces the strain on the cardiovascular system by relaxing blood vessels and arteries. This reduces the risk of heart attack, stroke, and coronary heart disease, in general.

The high level of iron in kidney beans aids in the production of red blood cells. This helps to boost circulation and increase energy levels while delivering oxygen to all areas of the body. This, in turn, helps to boost the health of the cardiovascular system, thereby reducing your risk for heart disease.

Bone Mineral Density. The long list of minerals provided by kidney beans plays a role in bone mineral density. Increasing the minerals in our diet helps to lower the risk of developing osteoporosis, keeping our bones strong as we age.

Helps Protect Cognitive Abilities. There are many forms of neurodegenerative diseases. Thiamin (Vitamin B1) has been well-studied for its ability to help prevent memory loss, which is associated with cognitive decline. A one cup serving of cooked kidney beans provides 24% of our recommended daily intake of this important vitamin. This makes kidney beans a true ally for those wanting to protect and conserve their cognitive ability as they age.

Helps Prevent Birth Defects. A one cup serving of kidney beans provides over half the recommended daily intake of folate. This B-vitamin is critical in helping to prevent birth defects, most notably neural tube defects. It is critical for mothers-to-be to be certain they are eating enough folate-rich foods before they become pregnant because neural tube defects often occur before a woman knows she is pregnant. So, if you are planning on having children in the near future, including kidney beans in your diet on a regular basis can help to prevent these devastating birth defects.

Anti-Oxidative Properties. One cup of cooked kidney beans provides over one-third of the recommended daily intake of manganese. This important mineral helps in the body’s antioxidant defense mechanism, fighting harmful free radical molecules. Manganese is a part of the antioxidant enzyme superoxide dismutase (SOD), which is one of the most important antioxidants in the body. SOD converts the superoxide molecule (one of the most harmful free radicals in the body) into smaller molecules that won’t damage human cells.

This makes kidney beans an important food in helping to protect us from numerous conditions such as cancer, heart disease, neurodegenerative diseases, and vision loss due to macular degeneration.

How to Select Kidney Beans
Dried. Most grocery stores carry dried light red or dark red kidney beans. White kidney beans (also known as cannellini beans) are carried by many stores, but will usually be labeled as cannellini beans rather than white kidney beans. When choosing dried kidney beans, opt for bags with few broken or chipped beans, beans that look off-colored, or debris in the bag (such as stones). Be sure to look at the “Best By” date and get a bag with the farthest out date you can find if you plan to store them for a while. If you intend to use them right away, an extended “Best By” date won’t be an important issue. However, the further out the date, the fresher will be the beans.

Canned. Canned beans of any type are an important pantry staple to always have on-hand. They can help when you need to make a meal in a hurry and can’t take the time to soak beans in advance. Also, in case of a serious emergency like a power outage, canned beans can simply be opened and eaten as they are. They may not be the most appetizing food straight out of a can, but they can help feed a hungry family during a serious emergency. When buying canned kidney beans, always check the “Best By” date on the can. It’s helpful to choose cans with a date well into the future so you can store the can until it is needed without concern.

Also, canned beans come in salted and no salt added varieties. If you are monitoring your salt intake for any reason, you may want to choose no salt varieties so you are in better control of your sodium intake. Canned kidney beans may also be found in organic options. These are processed without added firming or coloring agents. So, it is important to read the ingredients labels so you can be sure that you are buying what you need.

How to Store Kidney Beans
Dried: Dried beans are shelf-stable and should last for years when stored in a cool, dry, dark place, away from insects. A pantry or dark cupboard often works well for storage of dried beans. The thin plastic bags that they come in are not the best for long-term storage. Beans will have a better quality and will keep longer when stored in sealed air-tight containers, preferably with an oxygen absorber enclosed. Mason jars or mylar storage bags, with an oxygen absorber inside, and as much air removed before being sealed will keep your dried beans in the best quality for the longest time. In general, the older dried beans get, the longer they take to soften when cooked. Storing them properly will help retain their quality, especially when being stored long-term. It is helpful to mark your storage container with the “Best By” date that was on the original packaging of the beans. That can help you to rotate your inventory appropriately, and use items before they get too old.

Canned: Canned beans should be stored in a cool, dry, dark place, and away from a heat source, such as a cupboard or pantry. When reaching for a can of beans (or anything, for that matter), check the “Best By” date and choose the can with the shortest lifespan left. This will help to rotate your supply so no cans get left unused when their “Best By” date arrives. One way to help rotate your supply would be to place all new canned items you buy in the back of the lineup of cans in the pantry. Move the existing cans forward, so the newer ones are always toward the back and older ones are always moving forward as they are being used. When you need a can of something, take the one in the front of the line and it should be your oldest can of that item available.

If you have opened a can of kidney beans and cannot use all of them, the extra beans should be placed in an airtight container and stored in the refrigerator. Use them within four days. If that is not possible, store them in an airtight container or bag in the freezer for up to six months. Do not store food in opened cans in the refrigerator. This may give them an undesirable metallic flavor.

How to Prepare Dried Kidney Beans
Dried kidney beans should be prepared like any other dried bean. They should be soaked before being cooked. This makes them more tender, reduces cooking time, and also reduces their gas-producing tendencies when eaten. Preparing dried kidney beans is not hard, but it does take some time.

Rinse the Beans. First, place your dried beans in your cooking pot. Sort through them to remove any stones or other debris that may have been in the bag, and any beans that don’t look good. Then rinse the beans and drain the water. Next, cover the beans with fresh water by at least two inches. There are two methods of soaking to choose from at this point…

Overnight Soaking Method. Cover the pot and allow the beans to soak overnight or for at least 6 hours. Then, drain the water and cover the beans with fresh water by at least two inches. Cook your beans (see directions below).

Quick Soaking Method. Cover your rinsed and drained beans in your cooking pot with fresh water. Place the lid on the pot and bring them to a boil. Boil them for two minutes. Remove the pot from the heat and allow them to rest in the covered pot for two hours. Drain the water, then fill the pot with fresh water. Cook your beans (see directions below).

Cooking Your Soaked Beans. Place your pot filled with fresh water and soaked beans on the stove. Cover the pot and bring them to a boil, then lower the heat. Tilt the lid on the pot and allow the beans to simmer until they are soft. This can take anywhere from 45 minutes to 2 hours depending upon how old the beans are and how long they soaked. Stir them occasionally. Be sure they remain submerged. If needed, add more hot water to the pot. Do NOT add salt or acidic ingredients like vinegar or lemon juice to the water at first. This will cause the beans to be tough and will make them hard to cook. If salted or flavored water is desired, add flavorings when they are close to being done. When they are soft and finished cooking, drain the water and use them as desired. Soaked dried beans may also be cooked in a pressure cooker or slow cooker.

How to Freeze Extra Prepared Kidney Beans
If you cooked more beans than you can use at one time, simply cool down the beans to be preserved by covering them with cold water. Stir them to cool them down. If needed, drain the water and refill the pot with more cold water. Stir them again, and when the water remains cool, the beans have cooled enough to be frozen. Drain them well. Then you can simply transfer them to a freezer container or bag, label them with the date, and store them in the freezer. To prevent the beans from freezing into one big lump, you could spread out the cooked, cooled, and drained beans in a single layer onto a baking sheet. Place that in the freezer until the beans are frozen, then transfer them to a freezer container or bag. Label and date the container. For best quality, use them within six months.

Dried vs Canned Kidney Beans
Fresh kidney beans were not included in the following comparison since they are not usually stocked in grocery stores, and would be hard to find in farmers markets. About the only way one would encounter fresh kidney beans would be if you grew them yourself or belonged to a farm co-op that grew them for local distribution. Therefore, the following comparison was limited to what most people would find in their local grocery stores.

Dried Kidney Beans: Dried kidney beans are stocked in most grocery stores. They are inexpensive, considering the amount you have when they are cooked. They will last for years in the pantry when kept dry and away from insects and light. However, their nutritional quality will start to dwindle after being stored for 2 to 3 years, so it is best to rotate your supply as you use them, for best flavor and nutritional value. If you notice insects or any unusual odor in them when they are opened, discard them and opt for another bag. For optimal storage, transfer them from their original plastic bag into a glass mason jar or mylar food bag. Place an oxygen absorber inside the container, remove as much air as possible, and seal your container. Your dried beans will keep longer and maintain their quality better than when stored for prolonged times in the thin plastic bags that they are usually sold in.

If you want to make meals easier when including dried and cooked kidney beans, cook and freeze them in advance. Soak and cook one or two pounds at a time (see directions earlier in this article). When they are finished cooking, rinse them with cold water to chill them down, drain them well, then package them in freezer bags or containers and store them in the freezer. They will be ready to use when you need them, and can be included in cooked or uncooked dishes, such as salads. To thaw them quickly, simply place the amount needed in a colander and run warm water over them. They will thaw quickly, and can be used as desired.

Canned: Canned kidney beans (or any canned bean you prefer) are worth having in your pantry at all times. They are relatively inexpensive and are an easy protein source that can be included in just about any meal. If your supper plans include beans and you haven’t had time to cook dried beans, then canned beans are a must go-to for easy and quick meal preparation. Also, in case of an emergency where you lose your power, in a pinch, you could simply open a can and eat. It may not be your favorite way to eat kidney beans, but it’s food!

Nutritional Comparison:  The nutritional comparison tool available online at https://MyFoodData.com was used to compare one cup of canned and cooked dried kidney beans, both cooked without fat. Overall, both types were very close in nutrient value when comparing calories, fat, carbohydrates, protein, fiber, vitamins and minerals. However, there was one noteworthy difference between the two. The cooked dried kidney beans had a much higher folate content (of 232.2 mcg, or 58% of the Daily Value), whereas the canned kidney beans had a much lower folate content (of 70.2 mcg, or 18% of the Daily Value). If you are monitoring your folate intake or are trying to boost your folate intake, you might either opt for preparing dried kidney beans, or including a folate-rich food with your meal, such as leafy green vegetables.

Quick Ideas and Tips for Using Kidney Beans
* When using canned beans of any type, unless the recipe calls for the liquid in the cans, rinse and drain the beans first. The thick liquid in the can of beans is extra starchy and often high in sodium. These extra ingredients may or may not be a welcome addition to your intended use for the beans.

* Canned beans of any type are often processed with added salt. Unless you bought salt-free beans, be sure to cut back on added salt in a recipe when using beans that were canned with salt. Otherwise, you may find your finished recipe to be too salty. When in doubt, taste first, add a little salt at a time as needed, then taste again. It’s much easier to add salt than remove it.

* On average, dried beans triple in size when cooked. If a recipe calls for using dried beans and you don’t want to bother soaking and cooking them, and want to simply use canned beans, remember the conversion rate between the two. Substitute two (15 ounce) cans of beans for every 1 cup of uncooked dried beans in a recipe.

* If you’ve opened a can of beans and didn’t use them all, don’t store them in the open can in the refrigerator. They may pick up a metallic flavor when stored that way. It’s better to transfer them to a food storage container (glass or plastic) with a lid, and store that in the refrigerator. Make a point of using the leftover beans within four days.

* Kidney beans are very high in fiber that helps to improve digestion. But, if you’re not used to eating beans on a regular basis, a sudden increase in bean fiber can have undesirable effects, such as excess gas, stomach pain, diarrhea, or constipation. Rather than suddenly increasing your bean intake from little or none to a lot, it’s better to give your body and microbiome time to adjust. Slowly increase your intake of beans over time. Don’t rush it!

* If you have a recipe that calls for kidney beans and you don’t have any or don’t have enough, small red beans, pink beans, pinto beans, or cranberry beans may be used as a substitute.

* Canned beans of any type are ready to use and don’t need further cooking. Just rinse and drain them and they are ready to be added to your recipe, dish, or salad.

* You can easily add some extra flavor to your beans by cooking them with aromatics like onion, garlic, and herbs like rosemary, thyme, parsley, and/or a bay leaf.

* Make a quick soup by combining vegetable broth, a can of rinsed and drained kidney beans, a bunch of your favorite greens and some other veggies, as desired. Add some onion, a little parsley, thyme, salt and pepper. To help thicken the soup and make it heartier, add some cubed potatoes or rice to the pot. Bring it to a boil, then simmer for about an hour to allow the flavors to blend and enjoy!

Herbs and Spices That Go Well with Kidney Beans
Anise seeds, basil, bay leaf, cayenne, chili pepper flakes, chili powder, cilantro, coriander, cumin, garlic, ginger, oregano, paprika, parsley, sage, savory, tarragon, thyme, turmeric

Foods That Go Well with Kidney Beans
Proteins, Legumes, Nuts, Seeds: Bacon, beans (in general, i.e., green, garbanzo, yellow wax beans), beef, black-eyed peas, peanuts, peas, pumpkin seeds, sausage, tofu, walnuts

Vegetables: Bell peppers, cabbage, carrots, celery, chiles, chives, fennel, greens (all types), onions, parsnips, potatoes, scallions, spinach, tomatoes, yellow squash, zucchini

Fruits: Avocados, lemons, limes, oranges

Grains and Grain Products: Barley, corn, cornbread, kamut, pasta, quinoa, rice, wheat berries

Dairy and Non-Dairy: Cheese (i.e., cheddar, Parmesan), sour cream

Other Foods: Chili pepper sauce, oil (i.e., olive, sunflower), soy sauce, stock, vinegar (i.e., red wine, sherry, white wine)

Kidney beans have been used in the following cuisines and dishes…
Cajun cuisine, Caribbean cuisine, casseroles, Central American cuisines, chili, Creole cuisine, dips (i.e., bean), gumbo (esp. vegetarian), Jamaican cuisine, meatballs (vegetarian), Mexican cuisine, red beans and rice, refried beans, rice and beans, salads (i.e., bean, green), sauces (i.e., pasta), soups (i.e., minestrone, pasta, vegetable), South American cuisines, spreads, stews (i.e., vegetable), veggie burgers

Suggested Food and Flavor Combos Using Kidney Beans
Add kidney beans to any of the following combinations…

Chipotle Peppers + Garlic + Rice + Tomatoes
Oregano + Sage + Thyme
Rice Cooked in Coconut Milk with Chili Peppers

Recipe Links
15 Ways to Cook with Kidney Beans https://www.thespruceeats.com/many-ways-to-use-kidney-beans-4842273

Kidney Bean Burger with Mushrooms https://www.thespruceeats.com/kidney-bean-burger-with-mushrooms-recipe-3378616

Vegetarian and Vegan Dirty Rice https://www.thespruceeats.com/vegetarian-dirty-rice-cajun-style-recipe-3376415

30 Simple Kidney Bean Recipes https://insanelygoodrecipes.com/kidney-bean-recipes/

Jamaican Rice and Peas (Coconut Rice and Beans) https://www.curiouscuisiniere.com/caribbean-red-beans-and-rice/

Pasta e Fagioli Soup https://www.cookingclassy.com/olive-garden-pasta-e-fagioli-soup-copycat-recipe/

Kidney Bean Vegetable Soup https://www.food.com/recipe/kidney-bean-vegetable-soup-234605

One Pot Vegetarian Chili Mac https://cozypeachkitchen.com/vegetarian-chili-mac/#recipe

Slow Cooked Bean Medley https://www.tasteofhome.com/recipes/slow-cooked-bean-medley/

Pronto Vegetarian Peppers https://www.tasteofhome.com/recipes/pronto-vegetarian-peppers/

Easy Three Bean Chili Recipe (Vegan) https://simple-veganista.com/texas-three-bean-chili-sweet-chia/#tasty-recipes-8964-jump-target

Vegan Minestrone Soup https://simple-veganista.com/vegan-minestrone-soup/#tasty-recipes-25748-jump-target

Vegetable Quinoa Soup https://simple-veganista.com/vegetable-quinoa-soup/


Resources
https://www.thekitchn.com/5-mistakes-to-avoid-when-cooking-with-canned-beans-227383

https://www.doesitgobad.com/do-dried-beans-go-bad/

https://tools.myfooddata.com/nutrition-comparison/784204-784201/wt1-wt1/1-1

https://www.healthline.com/nutrition/foods/kidney-beans

https://tools.myfooddata.com/nutrition-comparison/175194/wt1/1

https://www.healthline.com/nutrition/resistant-starch-101

https://www.healthifyme.com/blog/kidney-beans/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5914454/

https://pancreatic.org/pancreatic-cancer/pancreatic-cancer-facts/

https://www.organicfacts.net/kidney-beans.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/

https://pubs.acs.org/doi/10.1021/acsbiomaterials.1c01286

https://www.healthline.com/nutrition/manganese-benefits#TOC_TITLE_HDR_3

https://www.foodnetwork.com/healthyeats/healthy-tips/are-red-kidney-beans-toxic

https://beaninstitute.com/beans-around-the-world/

https://www.camelliabrand.com/about-the-bean/about-red-kidney-beans/

file:///C:/Users/Judi/AppData/Local/Temp/molecules-26-00498.pdf

https://www.epicurious.com/expert-advice/the-real-reason-not-to-store-an-open-can-of-food-in-the-fridge-article

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.