Category Archives: Nutrition

Ginger Root

Ginger 101 – The Basics (REVISED)

Leave a reply

Ginger 101 – The Basics (REVISED)

About Ginger
Ginger (Zingiber officinale) is a plant that originated in Southeast Asia, and is closely related to turmeric and cardamom. It has a thick underground stem (rhizome) that produces roots and shoots. The plant can grow up to three feet high. The rhizome is commonly used as a spice, and can be referred to as ginger root, or simply ginger. The flesh of ginger can be yellow, white or red, depending on the variety.  After the rhizomes are harvested, they are washed and dried in the sun, then used for culinary or medicinal purposes. It can be used fresh, dried, powdered, or as an oil or juice. Ginger is used in a wide variety of recipes and also cosmetics. It has been used for its medicinal properties for thousands of years. Its pungent and spicy aroma, flavor, and medicinal properties are due to important compounds including a variety of gingerols, shogaols, and others which have strong anti-inflammatory and antioxidant effects. Ginger grows well in a warm, damp climate, with most of the world’s ginger being grown in China, India, Australia, and Jamaica.

Nutrition and Health Benefits
Ginger is high in Vitamin C, Vitamin B6, magnesium, potassium, copper, manganese, fiber, water, and an array of important phytonutrients that give ginger its medicinal properties.

Precautions. Ginger root is generally considered to be safe with up to 4 grams a day usually being without issue. With higher doses (such as eating a whole knob at one time), there is potential for gastrointestinal discomfort, allergic reactions, prolonged bleeding, central nervous system depression, and heart arrhythmia. Higher doses may interfere with the action of the drug warfarin which may lead to bleeding. Excessive intake of ginger can lower blood pressure too much leading to heart arrhythmia in a small number of people. It may also aggravate gallstone formation by increasing bile acid secretion. Therefore, it is wise to consume ginger appropriately and avoid excessive intake. To be safe, check with your doctor if you’re on medications before taking large amounts of ginger.

Antioxidant protection. Antioxidants are important in the body for fighting free radical molecules and reducing oxidative stress. Free radicals are naturally produced in the body, so antioxidant protection is vitally important in neutralizing these harmful molecules. Many plants, including ginger, are rich sources of antioxidants. Regular consumption of such compounds significantly reduces lipid oxidation and our risk of disease, while providing anticarcinogenic and antimutagenic activities. Because of its antioxidant activity, including ginger in the diet can help to boost the immune system and reduce our risk of disease.

Digestive health and nausea relief. Ginger has been used for centuries as a remedy for nausea and indigestion. This is a folk remedy that truly works. The phytochemicals in ginger appear to accumulate in the gastrointestinal tract exerting anti-inflammatory effects. This helps to relieve GI pain and nausea. Studies found that consuming between 1 and 2 grams (1/2 to 1 teaspoon) of ginger could help reduce nausea and vomiting, morning sickness, motion sickness, upset stomachs, and side effects from chemotherapy. Since ginger is so potent, large amounts should not be taken unless under a doctor’s care.

Ginger may help manage chronic indigestion by speeding up the passage of food through the stomach. Functional dyspepsia is when a person has indigestion (abdominal pain, bloating, feeling too full, belching, and nausea) for no clear reason. It often occurs with irritable bowel syndrome (IBS). In a study reported in the April 2015 issue of the journal Evidence-Based Complementary and Alternative Medicine, researchers found that consuming a ginger and artichoke preparation for four weeks before eating lunch and supper significantly improved the symptoms of indigestion in those with functional dyspepsia, when compared with taking a placebo. The researchers concluded that taking a preparation of ginger and artichoke leaf appears to be safe and effective in the treatment of functional dyspepsia.

Also, eating ginger has been found to reduce fermentation of food by bacteria in the intestinal tract. This can help to relieve the discomfort of gas, bloating, and constipation.

Anticancer benefits. Ginger has been found to be effective against various cancers, particularly those of the gastrointestinal tract including pancreatic cancer, liver cancer, colorectal cancer, cholangiocarcinoma (a type of cancer affecting the bile ducts of the liver), among others, including breast cancer. Experimental studies have shown that ginger’s protective effects against cancer are due to the activity of compounds including various gingerols and shogaols. Gingerol appears to inhibit cancer cell growth, adhesion, invasion, and motility and even selectively kill cancer stem cells. Animal studies have shown that shogaol can inhibit metastasis in triple negative breast cancer cells. Ginger has also been found to enhance the effect of drugs used to treat cancer, in addition to treating the nausea and vomiting associated with chemotherapy. Regarding cancer, it appears you can’t go wrong with adding some ginger to your diet, both as a preventative and during traditional treatment.

Reduced cholesterol and risk of heart disease. It’s well established that high levels of cholesterol are linked to an increased risk of heart disease and stroke. Some studies suggest that adding ginger to your diet can help reduce LDL cholesterol, total cholesterol, and triglycerides. In a study reported in the September 2008 issue of the Saudi Medical Journal, researchers gave subjects 1-gram capsules of ginger three times a day for 45 days. The treatment group members experienced a significant reduction in triglyceride, cholesterol, and LDL levels when compared with the control group. The researchers concluded that ginger has a significant lipid lowering effect compared to a placebo. Similar results were discussed in a meta-analysis of 12 clinical trials, reported in the April 2018 issue of the journal Phytomedicine, and also in a clinical trial reported in the February 2018 issue of Clinical and Medical Biochemistry. It appears to be well established that the addition of ginger to the diet can help to keep blood cholesterol levels in check.

Reduced blood sugar levels. Some research suggests that ginger may have anti-diabetic properties. In a study reported in the May 2022 issue of the journal Complementary Therapies in Medicine, researchers examined ten trials of participants given from 1,200 to 3,000 milligrams (mg) of ginger a day for 8 to 13 weeks. They found a significant reduction in fasting blood sugar and HbA1c in people with Type 2 diabetes after taking ginger supplements, when compared with the control group. They also noted reductions in several other blood markers indicative of oxidative stress, a risk factor for heart disease. A similar study was reported in the Winter 2015 issue of the Iranian Journal of Pharmaceutical Research where Type 2 diabetic subjects were given 2 grams of ginger powder a day for 12 weeks. Fasting blood sugar along with a number of other blood markers important in the monitoring of diabetes were significantly improved in the treatment group when compared with the control group. Researchers concluded that ginger may have a role in alleviating the risk of some chronic complications of diabetes. It appears ginger may reduce the risk of developing Type 2 diabetes and related heart disease, along with managing the condition in those who already have diabetes.

Reduced menstrual pain. Ginger may help to relieve dysmenorrhea, also known as menstrual pain. In the December 2018 issue of the Taiwanese Journal of Obstetrics and Gynecology, researchers conducted a crossover clinical trial involving 168 women from 18 to 26 years of age. They were divided into two groups, with one group taking Novafen (a drug used for menstrual pain), while the other group took ginger. The women took their assigned treatment for two cycles, then were switched to the other treatment. Pain levels were measured before, during, and after treatment. They found that ginger was just as effective at treating menstrual pain as the drug Novafen. They concluded that treatment with natural ginger was the preferred method over the use of the synthetic drug.

In the December 2015 issue of Pain Medicine, researchers reported a review of available evidence (29 studies) for the efficacy of ginger for treating primary dysmenorrhea. They found that the randomized clinical trials they reviewed provided suggestive evidence for the effectiveness of taking 750 to 2000 mg of ginger powder during the first 3 to 4 days of the menstrual cycle for reducing the pain of primary dysmenorrhea.

Potential antimicrobial benefits. The strong compounds in ginger have antimicrobial properties that could make it useful for fighting bacterial and fungal infections. Laboratory studies have found that ginger may be effective against Staphylococcus aureus (S. aureus), Escherichia coli (E. coli), Candida albicans (C. albicans), and others. These microbes are well known for causing a range of health issues. The compounds in ginger have also been found to be effective against periodontal bacteria. With microbes becoming increasingly resistant to drugs, coupled with possible drug-related side-effects, natural means of fighting such pathogens is important. More research in this area is needed, while the outlook is promising.

Relief from osteoarthritis pain. As reported in a 2014 issue of the International Journal of Physiology, Pathophysiology, and Pharmacology, ginger has been shown to provide a potentially significant role in the treatment of osteoarthritis. Studies have revealed that ginger can be used to treat pain associated with osteoarthritis without the potential harmful side effects of common pain medications.

Neuroprotective effects. Ginger has been shown to have neuroprotective benefits, believed to stem from the antioxidant properties of its phenolic and flavonoid compounds. Since oxidative stress and chronic inflammation appear to be key drivers of cognitive decline, ginger may help protect us from degenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis. Animal studies suggest the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain, which may help to prevent cognitive decline.

How to Select Fresh Ginger
Choose pieces that look fresh with smooth skin and no blemishes. They should feel heavy for their size. Avoid pieces that are soft, wrinkled, or moldy.

How to Store Ginger
Store unpeeled ginger tightly wrapped in plastic (or in a zip-lock bag with the air removed) and in the refrigerator. Be sure it is completely dry before wrapping it, or that will invite mold. It should last about a month in the refrigerator when stored properly. Throw it out if it develops mold.

How to Prepare Ginger
Although the skin of fresh ginger is edible, it is usually peeled before being eaten. The best way to peel ginger without losing a lot of the flesh inside is to scrape it with the tip of a metal teaspoon. Hold the ginger root in one hand and the teaspoon in the other hand. Firmly scrape the tip of the spoon along the outer edge of the root and the peel will come off. Once the peel is removed, use the ginger as desired.

How to Preserve Ginger
Ginger is sold fresh, dried, crystallized, and even pickled.

Peeled fresh ginger can be stored for weeks in a glass jar covered with vodka or some other alcoholic beverage.

Fresh ginger can be stored in the freezer. Simply peel, then grate the ginger. Put it on a parchment-lined baking tray in increments you plan to use at one time (i.e., in one teaspoon mounds). Freeze until solid, then transfer the mounds to an air-tight container and return them to the freezer. They should keep for about 6 months. It can be used frozen or will quickly thaw when needed.

Ginger can also be frozen by simply cutting the unpeeled root into one-inch chunks. Place chunks on a plate or baking sheet and freeze. Transfer the frozen pieces to freezer bags and return them to the freezer. For the best flavor, use frozen ginger within 6 months. It will be safe to eat beyond that, but the quality and flavor may deteriorate.

To dry fresh ginger, peel and cut it into small pieces, then follow manufacturer’s directions for drying in your dehydrator.

Fresh ginger may also be pickled. This is a common way to preserve ginger since the pickling liquid balances out the flavors when used with other foods. Pickled ginger is known as gari. It is made from young ginger because the flavor is fresher and the stem is more pliable than that of mature ginger. Younger ginger has pink projections off the stem and is most commonly found in Asian ethnic markets. If you can’t find young ginger, the mature root may be pickled. It can be blanched in water for five minutes to soften it. Also, the longer the ginger is preserved in a rice vinegar and sugar mixture, the softer it will become.

Quick Ideas and Tips for Using Ginger
* Use ginger anywhere you want its sharp spicy flavor. This includes dipping sauces, dressings, rubs, pesto, teas, and even smoothies.

* When ginger is added during cooking will affect the flavor of the dish. If you want the sharp, spicy flavor of fresh ginger, add it toward the end of cooking. When added early in the cooking process, the flavor will mellow and blend with other seasonings in the dish. An example of the latter is when powdered ginger is added to gingerbread batter. After being baked, the bread has a mild, sweet flavor that reflects the well-cooked ginger combined with other spices in the mix.

* Using a microplane grater when preparing ginger will yield finely grated ginger with the least amount of effort. This is a far easier and more efficient option than trying to finely chop it with a knife.

* Try ginger tea with lemon for a comforting drink, especially if you have a sore throat, nausea, or stomach upset. Take a 1-inch chunk of fresh ginger and slice it thinly. Place the sliced ginger in 1 cup of water in a saucepan. Heat the mixture and simmer for 5 to 10 minutes. The longer it simmers, the stronger the flavor will be. Remove the pot from the stove and pour the mixture into a strainer over a mug. If desired, add a slice of lemon and some honey for sweetness.

* Add ginger to juices and smoothies.

* Add ginger to a raw beet salad.

* Ginger, carrots, and sweet potato are a flavorful combo for soup.

* Fresh ginger is used more often in savory dishes, whereas dried powdered ginger is used more often in sweet baked goods, spice blends, slow-cooked dishes (such as stews), beverages and spice rubs.

* To impart a mild ginger flavor to cooked dishes, slice the ginger into discs. Add the slices to your dish as it is cooking. Once enough flavor has infused into your food, remove the pieces.

* Crystallized or candied ginger is often found in the baking or candy section of grocery stores. It contains ginger, granulated sugar, and water. This form of ginger is chewy and sweet. Overall, candied ginger has less heat and more sweetness than fresh ginger. It may be eaten on its own or used in baked goods like sweet breads, biscuits, pies, and cookies.

* To determine if your fresh ginger has spoiled, first examine it visually. The outer layer should be papery, while the interior should be firm and yellow. If the ginger root appears soft, has wrinkles or signs of mold, it has spoiled and should be discarded. If your ginger passes the visual inspection, yet you’re still not quite sure, take note of the smell and flavor. Ginger that is low-quality or spoiled will not be as pungent in taste or aroma. If the ginger is bland but not moldy, it is still safe to eat, but may not impart the flavor you expect in your dish.

* If a recipe calls for fresh ginger and you don’t have any, dried powdered ginger may be used as a substitute. For one tablespoon of minced or grated fresh ginger, try 1/8 to ¼ teaspoon of dried ginger powder. Taste the recipe and adjust as needed. Since ginger is so strong in flavor, it is best to add a small amount of powder at a time and taste as you go, so you don’t add too much. It’s also helpful to know that fresh ginger has a much stronger flavor than the powdered form.

Herbs and Spices That Go Well with Ginger
Anise, basil, cardamom, chili pepper flakes, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, fennel seeds, garam masala, lemongrass, mint, mustard, nutmeg, parsley, pepper, saffron, salt, turmeric, vanilla, wasabi

Foods That Go Well with Ginger
Proteins, Legumes, Nuts, Seeds: Almonds, beans (green), beef, cashews, chicken, chickpeas, edamame, fish and other seafood, lentils, oysters, peanuts, peas, pork, poultry, salmon, sesame seeds, snow peas, sugar snap peas, tahini, tofu, tuna, turkey

Vegetables: Asparagus, bell peppers, bok choy, broccoli, broccolini, cabbage, carrots, cauliflower, celery, chili peppers, eggplant, fennel, garlic, greens (bitter, such as Asian greens and collards), leeks, mushrooms, okra, onions, parsnips, potatoes, pumpkin, rhubarb, scallions, spinach, sprouts (i.e., bean sprouts, mung bean sprouts), winter squash, sweet potatoes, tomatoes, watercress, yams, zucchini

Fruits: Apples, apple cider, apricots, bananas, berries, blueberries, cherries, coconut, cranberries, dates, figs, fruit (in general), grapefruit, grapes, kiwi, lemon, lime, lychees, mangoes, melons, oranges, papaya, passion fruit, peaches, pears, pineapple, plums, raisins, tamarind

Grains and Grain Products: Buckwheat, corn, noodles, oats and oatmeal, pasta, rice, seitan, wheat and wheat berries

Dairy and Non-Dairy Products: Coconut milk, cream, ice cream, yogurt

Other Foods: Agave nectar, chocolate (white and dark), fish sauce, honey, maple syrup, miso, molasses, oil, rum, sake, sesame oil, soda water, soy sauce, sugar, vinegar

Ginger has been used in the following cuisines and dishes…
African cuisines, Asian cuisines, baked goods (i.e., breads, cakes, cookies, muffins, pies), beverages (i.e., ales, beers, teas), Caribbean cuisine, Chinese cuisine, curries (esp. Asian and Indian), deep-fried dishes (i.e., tofu, vegetables), desserts, dips, ginger ale, gingerbread, hoisin sauce, ice cream, Indian cuisine, Jamaican cuisine, Japanese cuisine, low-salt dishes, marinades, Moroccan cuisine, pasta dishes, pickled ginger, pilafs, salad dressings, sauces, slaws (esp. Asian), soups (i.e., Asian, hot-and-sour, sweet potato), Southeast Asian cuisines, stews (i.e., Moroccan), stir-fries, teas, American cuisine, braised dishes, chutneys, fruit compotes

Suggested Food and Flavoring Combinations
Add ginger to any of the following combinations…

Agave Nectar + Soda Water + Beverage of Choice
Brown Sugar + Carrots + Cinnamon
Brown Sugar + Grapefruit
Carrots + Lemongrass
Carrots + Orange
Chili Powder + Peanuts
Cilantro + Garlic + Rice Wine Vinegar + Sesame + Soy Sauce
Cilantro + Scallions + Garlic
Citrus + Honey
Garlic + Olive Oil + Soy Sauce
Garlic + Parsley
Celery + Carrot + Garlic
Grapeseed Oil + Scallions + Sherry Vinegar + Soy Sauce
Lemongrass + Peanuts
Lime + Mint
Lime + Pineapple + Rum
Maple Syrup + Yams
Peanuts + Yams
Scallions + Soy Sauce
Sesame (oil, seeds) + Soy Sauce

Recipe Links
29 Ginger Recipes That Will Spice Up Your Life https://www.buzzfeed.com/rachelysanders/ginger-recipes

Ginger Tea With Honey and Lemon https://producemadesimple.ca/ginger-tea-lemon-honey/

Fresh Ginger Tea https://cookieandkate.com/fresh-ginger-tea-recipe/

Ginger Sweet Potato Soup with Toasted Curry Croutons https://www.climbinggriermountain.com/2015/11/ginger-sweet-potato-soup-with-toasted-curry-croutons.html

Gingerbread Cookies https://www.canadianliving.com/food/recipe/gingerbread-cookies-4

101 Ways to Cook with Ginger https://www.cookinglight.com/food/recipe-finder/ginger-recipes?

20 Sweet Ginger Desserts https://www.foodnetwork.ca/baking/photos/sweet-ginger-dessert-recipes/#!ina-garten-pumpkin-roulade-with-ginger-buttercream

53 Ginger Recipes That Are Just the Right Amount of Spicy https://www.bonappetit.com/recipes/slideshow/13-recipes-make-want-linger-ginger

 

Resources
https://www.precisionnutrition.com/all-about-ginger

https://www.everydayhealth.com/diet-nutrition/diet/ginger-nutrition-facts-health-benefits-alternative-uses-more/

https://nutritiondata.self.com/facts/spices-and-herbs/191/2

https://www.thekitchn.com/heres-the-best-way-to-store-fresh-ginger-tips-from-the-kitchn-214681

https://www.finecooking.com/article/whats-the-best-way-to-store-ginger

https://www.thekitchn.com/store-grated-ginger-in-the-freezer-to-make-it-last-longer-tips-from-the-kitchn-186709

https://producemadesimple.ca/goes-well-ginger/

https://www.thespicehouse.com/blogs/news/spice-spotlight-ginger

https://www.healthline.com/nutrition/11-proven-benefits-of-ginger

https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits

https://www.tastingtable.com/1061468/tips-you-need-for-cooking-with-ginger/

https://cookieandkate.com/fresh-ginger-tea-recipe/#tasty-recipes-35084-jump-target

https://www.ncbi.nlm.nih.gov/books/NBK565886/

https://pubmed.ncbi.nlm.nih.gov/25838819/

https://www.webmd.com/diet/health-benefits-ginger-water

https://pubmed.ncbi.nlm.nih.gov/35031435/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411465/

https://www.sciencedirect.com/science/article/pii/S1028455918302304

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/

https://foodforbreastcancer.com/foods/ginger

https://pubmed.ncbi.nlm.nih.gov/18813412/

https://pubmed.ncbi.nlm.nih.gov/29747751/

https://www.walshmedicalmedia.com/open-access/effects-of-ginger-on-ldlc-total-cholesterol-and-body-weight-2471-2663-1000140..pdf\

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/

https://pubmed.ncbi.nlm.nih.gov/26177393/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106649/

https://www.ncbi.nlm.nih.gov/books/NBK92775/

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.

Cabbage

Purple (aka Red) Cabbage vs Green Cabbage…A Comparison

Leave a reply

Purple (aka Red) Cabbage vs Green Cabbage…A Comparison

Characteristics
Green Cabbage. Green cabbage is botanically known as Brassica oleracea var. capitata alba. This type of cabbage has a classic round shape with tightly packed leaves and a pale green color that turns paler toward the core. The color does not bleed when green cabbage is cut. The size of the head can range from small to large. The leaves are somewhat thinner and more tender than those of red cabbage and they hold their color well when used in both raw and cooked dishes.

Purple Cabbage. Purple cabbage, also referred to as red cabbage, is botanically known as Brassica oleracea var. capitata rubra. The two types of cabbages are closely related to each other. Like green cabbage, this type of cabbage also has a classic round shape with tightly packed leaves. However, the leaves of red cabbage are somewhat thicker and crunchier than those of green cabbage. The leaves are a vibrant purple color that are pale at their core. The size of the head can range from small to large, but it is often a little smaller than the green variety.

Purple cabbage has a tendency to bleed its color pigments when cut, potentially staining whatever it comes in contact with. When used in cooking applications, the color of purple cabbage may change to a blueish tint, depending on the pH of the liquid it is in. This is due to the water-soluble pigments it contains, anthocyanins. So far, researchers have identified 36 different anthocyanins in purple cabbage. The pigments turn red in acidic environments with a pH less than 7, while they turn bluish-green in an alkaline environment with a pH above 7. To help maintain the red/purple color of this type of cabbage when cooking, first add a type of acid to the liquid, such as lemon juice or vinegar. This will lower the pH of the cooking liquid, helping to retain the deep, rich color of the cabbage as it cooks. The final color of the cooked purple cabbage will depend on how much acid is added to the cooking liquid. Adding more acid can result in hot pink tones, light red, or simply maintaining its purple color. To achieve a specific color may take some experimentation with types and amounts of acidic ingredients.

Cost
Green Cabbage. Green cabbage is commonly found in most grocery stores and farm markets. It is usually sold by the pound and is relatively inexpensive.

Purple Cabbage. Purple cabbage is found in most grocery stores, although it may not be quite as commonly found as its green cousin. It is also sold by the pound, but its price is usually a little higher than that of green cabbage.

Flavor and Common Culinary Uses
Both varieties of cabbage have similar flavors, but with subtle differences.

Green Cabbage. The flavor of green cabbage is slightly sweet and very mild. It pairs well with many other ingredients and can be used in a wide array of both sweet and savory dishes. It is commonly shredded into salads and slaws for raw dishes. When cooked, it is popular in stir-fries, soups, and stews. It can also be steamed, sautéed, or braised as a delicious side dish, and fermented into sauerkraut.

Purple Cabbage. Purple cabbage has a mild spicy flavor with subtle hints of sweetness. It can add a delightful crunch to any dish. It can be enjoyed fresh in a salad or slaw, and is often paired with its cousin, green cabbage. Purple cabbage is also excellent in stir-fries. It is noteworthy that prolonged cooking can intensify the flavor of purple cabbage. Purple cabbage may also be steamed, sautéed or braised as a delicious side dish. Like green cabbage, purple cabbage may also be fermented or pickled.

Nutritional Benefits
Nutrition. Both green and purple cabbages contain an array of vitamins, minerals, and assorted phytonutrients that make them both very healthy foods to eat. Some nutrients that are particularly high in both types include fiber, iron, magnesium, potassium, manganese, Vitamin C, thiamin, Vitamin B6, folate, and Vitamin K. One cup of raw cabbage, whether green or purple contains about 30 calories.

When comparing the individual nutrient levels in 100 grams (1 cup) of both raw green and purple cabbage, purple cabbage comes out a little higher in most nutrients, especially Vitamin C. In this case, the amount in 100 grams (1 cup) of purple cabbage is 57 mg (76% of the recommended amount of Vitamin C), whereas green cabbage contains 40.3 mg (49% of the recommended amount). BOTH types are very high in this important nutrient, so this difference alone should not sway you against eating green cabbage.

A nutrient that appears to be higher in green cabbage than purple is folate. A 100 gram (1 cup) sample of green cabbage has 43 mcg (11% of the recommended amount), whereas the purple cabbage had 18 mcg, which is a noteworthy difference.

The starkest difference in nutrient content was in their levels of Vitamin K. Green cabbage had 76 mcg, which is 84% of the recommended amount of this valuable nutrient, whereas red cabbage had 38.2 mcg, which is 42% of the recommended amount. Because of the high level of Vitamin K in green cabbage, if you are concerned with bone issues, such as osteopenia or osteoporosis, it may be wise to include green cabbage in your diet, as well as other greens that are particularly high in this nutrient, including spinach, kale, mustard greens, collard greens, Swiss chard, turnip greens, and even dandelion greens.

Health Benefits of Cabbage
When it comes to exceptional health benefits, purple cabbage wins the prize. That’s all due to its rich color and content of powerful antioxidants.

Antioxidants. Purple cabbage is rich in antioxidants including Vitamin C, carotenoids, and flavonoids such as anthocyanins and kaempferol. It often contains higher amounts of these than green cabbage, with antioxidant levels being about 4-1/2 times higher than those found in green cabbage. Antioxidants are important compounds that help protect against cellular damage that can lead to disease. Purple cabbage has been found to be one of the foods that offers the highest level of antioxidants per unit cost. That alone makes purple cabbage worth buying.

Sulforaphane and Anti-Inflammatory Benefits. Sulforaphane is a sulfur-rich compound that broccoli is often prized for. That same compound forms when raw cabbage is cut or crushed. Sulforaphane has been linked to strong heart health benefits and cancer-fighting properties. Also, sulforaphane has been found to help fight inflammation, which contributes to many diseases. In a study reported in the May 2016 issue of Molecular Nutrition and Food Research, researchers using an artificial model of the human gut found that some varieties of purple cabbage reduced markers of gut inflammation by 22 to 40%. Animal studies also found that sulforaphane had anti-inflammatory benefits.

May Enhance Gut Health. Both green and purple cabbages are good sources of fiber, which keeps the gut healthy and helps in digesting foods more easily. Insoluble fiber makes up about 70% of the fiber in cabbage. It adds bulk to stools and helps food to move through the intestines more easily. This reduces the risk of constipation. The other 30% is soluble fiber. This type of fiber feeds the beneficial bacteria living in the gut. In turn, the bacteria produce short-chain fatty acids which feed the cells of the gut. Research has shown that such fatty acids may reduce inflammation and other symptoms of intestinal disorders, such as Crohn’s disease, irritable bowel syndrome, and ulcerative colitis.

Anthocyanins and Heart Health. The flavonoid antioxidants, anthocyanins, that give purple cabbage its rich color have been found to reduce the risk of heart attacks. In the January 2013 issue of Circulation, researchers found that women who regularly ate large amounts of anthocyanin-rich foods may benefit from an 11 to 32% lower risk of heart attacks, when compared with those who eat less of those foods. Higher anthocyanin intakes have also been linked to lower blood pressure, also leading to a lower risk of heart disease. Purple cabbage contains over 36 types of anthocyanins, which makes it an excellent source of those heart-healthy compounds.

May Strengthen Bones. BOTH green and purple cabbages are rich in Vitamin K, although green cabbage does have more of the vitamin than purple cabbage. However, they both contain other bone-building nutrients, including Vitamin C along with lesser amounts of calcium, manganese, and zinc. Vitamin K is exceptionally important in building bone, so if you have been diagnosed with weak bones or are concerned with that potential, you cannot go wrong with including both purple and green cabbage in your diet.

Cancer Protection. Because of its high level of sulforaphane and anthocyanins, purple cabbage may help to protect against some types of cancers. A high intake of cruciferous vegetables, including cabbage, has been linked to an 18% lower risk of colon cancer. Diets rich in cruciferous vegetables have also been linked to a lower risk of breast cancer. Much of this benefit has been attributed to the sulforaphane found in this group of vegetables. There is evidence to suggest that the sulforaphane in purple cabbage and other cruciferous vegetables may help to kill cancer cells or prevent them from growing and spreading. Research also suggests that anthocyanins, found in red, blue, and purple fruits and vegetables (such as purple cabbage), may have similar anti-cancer effects. More human studies are needed in this area.

Immune System Support. Both types of cabbage contain a large amount of Vitamin C. It is well established that this important vitamin plays a crucial role in supporting a healthy immune system. It can strengthen the immune response and protect us against common illnesses and infections. Including any type of cabbage in your diet can help to boost your Vitamin C intake and protect you from pathogens. Although both green and purple cabbages contain high amounts of Vitamin C, purple cabbage actually contains more than the green variety.

Summary
Both green and purple cabbages are extremely healthful vegetables to include in your diet on a regular basis. They have similar flavors and both can be eaten raw, cooked, or fermented. They are relatively inexpensive, and are found in most grocery stores and farm markets, so most people should have access to them. Although they both have excellent nutritional profiles and valuable health benefits, purple cabbage outshines green cabbage because of its high level of antioxidants and other important compounds due to its rich color. To get the most of both types, it would be easy and inexpensive to get each type and combine them in any way you choose. If you had to choose only one, purple cabbage is a win-win food.

Resources
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346407/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients

https://www.savorysuitcase.com/red-cabbage-vs-green-cabbage/

https://www.cronometer.com

https://a-z-animals.com/blog/red-cabbage-vs-green-cabbage-whats-the-difference/

https://ctsciencecenter.org/blog/science-at-play-red-cabbage-juice-indicator/

https://www.tastingtable.com/693822/best-breakfast-sandwiches-america-new-york-los-angeles/

https://www.cookitsimply.com/measurements/cups/cabbage/

https://www.healthline.com/health/foods-high-in-vitamin-k#6.-Broccoli

https://www.medicalnewstoday.com/articles/321586#health-benefits

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients

https://www.healthline.com/nutrition/purple-cabbage

https://www.botanicalformulations.com/blog/extracting-anthocyanins-from-red-cabbage

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.

Mangos

Mangoes 101 – The Basics (REVISED)

Leave a reply

 Mangoes 101 – The Basics (REVISED)

About Mangoes
Mangoes are a popular fruit around the world. Botanically, the mango is a drupe, with an outer skin, an edible pulp, and a central stone that houses a single seed. Peaches and plums are also drupes. Mangoes are fruits of an evergreen tree in the cashew family. There are over 1,000 different varieties of mangoes, with some being round while others are oval.

Mangoes were first grown in India over 5,000 years ago. From there, mangoes were slowly introduced around the world. Spanish explorers brought mangoes to South America and Mexico in the 1600s. Mangoes were first introduced to America in 1833 when they were taken to Florida. In India, a basket of mangoes is considered to be a sign of friendship, with the mango itself being a symbol of love.

Nutrition and Health Benefits
Mangoes are very nutritious fruits to eat. They are exceptionally high in Vitamin C, with one cup of fresh mango providing 67% of the Daily Value of this important nutrient. Mangoes also supply appreciable amounts of copper, folate, Vitamins B6, A, E, and K, niacin, potassium, and riboflavin. They also contain lesser amounts of magnesium and thiamine. Mangoes have no cholesterol, sodium nor fat. One cup of fresh mango has about 100 calories.

Antioxidant Protection. Mangoes are high in polyphenols, which are antioxidants that help to protect the body against harmful free radical molecules. Free radicals are very reactive compounds that can damage cells, leading to signs of aging, inflammation, and chronic diseases, including cancer and diabetes.

Immune Boosting Properties. Mango supplies an array of immune-boosting nutrients including Vitamin A, Vitamin C, copper, folate, Vitamin E, and some B-vitamins. Of these, the amount of Vitamin C in mangoes stands out since one cup of fresh mango provides about 67% of the Daily Value of this important antioxidant. This can help your body make more disease-fighting white blood cells, while also helping those cells to work more effectively. It can also help to improve the skin’s defenses.

Supports Heart Health. Mangoes contain a variety of nutrients that help to support heart health. They contain magnesium and potassium which help to maintain a healthy blood flow. Those nutrients help blood vessels relax, which promotes lower blood pressure levels. An antioxidant in mango, mangiferin, appears to be especially good for heart health. Animal studies found that this antioxidant may protect heart cells against inflammation, oxidative stress, and cell death. Also, it may help to lower levels of blood cholesterol, triglycerides, and free fatty acids. More studies are needed to confirm this in humans, but the findings look promising.

Supports Digestive Health. Mango contains a class of digestive enzymes called amylases, which break down starch into smaller molecules. The enzymes are more active in ripe mangoes, which explains why they are sweeter than unripe ones. Since humans also produce amylase, eating mangoes can help to augment our breakdown of complex carbohydrates in the digestive tract.

Mangoes also contain water and dietary fiber, which can help with digestive issues like constipation and diarrhea. In a study reported in the June 2018 issue of Molecular Nutrition and Food Research, researchers had subjects eat mangoes daily for four weeks. They found that mango was more effective at relieving symptoms of chronic constipation than taking a supplement containing an amount of soluble fiber similar to that of mango. This suggests that mangoes may have other components along with dietary fiber that help digestive health.

Supports Eye Health. Mangoes supply nutrients that help to support eye health. Two key antioxidants in mangoes are lutein and zeaxanthin. These antioxidants are concentrated in the retina of the eye. The retina converts light into signals so the brain can interpret what you’re seeing. Lutein and zeaxanthin are particularly concentrated in the macula, the center of the retina. The antioxidants act as natural sunblocks, absorbing excess light. They also appear to protect the eyes from harmful blue light.

Mangoes are also a good source of beta-carotene that the body converts into Vitamin A. This nutrient is well-known for supporting eye health. A lack of Vitamin A has been linked to dry eyes and nighttime blindness. Severe deficiencies can lead to more serious conditions such as corneal scarring and even blindness.

Helps Reduce Cancer Risk. Mango is high in polyphenols, which may have anticancer properties. These antioxidant compounds help to protect against oxidative stress, which is linked to many types of cancer. Test tube and animal studies have found that mango polyphenols reduced oxidative stress, and destroyed or stopped the growth of various types of cancer cells, including leukemia, and cancer of the colon, lung, prostate, and breast.

As stated earlier under “Supports Hearth Health,” mangiferin, an important polyphenol antioxidant in mango has promising anticancer effects. Animal studies found it reduced inflammation, protected cells against oxidative stress, and either stopped the growth of cancer cells or killed them. More studies are needed to confirm these effects in humans.

How to Choose a Mango
Color is not always the best indicator of ripeness with mangoes since they can be different colors when ripe. A red color will appear on some varieties of ripe mangoes, but not all. A better test would be to gently squeeze a mango. A ripe mango will give a little when squeezed, like a peach or avocado. A medium-ripe mango will be somewhat firm, while an unripe mango will be very firm to the touch. Also, a fruity aroma can be detected at the stem end of many (but not all) varieties of mangoes. With all things considered, the squeeze test is the best way to determine if a mango is ripe.

Avoid mangoes with bruises or shriveled skin. Those are past their prime and are not the best selections.

Unripe mangoes are very edible, but are not sweet. They have somewhat of a peppery flavor and can be used in savory applications. Ripe mangoes are deliciously sweet and are used in most recipes calling for mango as a sweet fruit.

How to Ripen and Store a Mango
Store unripe mangoes at room temperature. Green mangoes will ripen at room temperature over several days. To hasten ripening, place green mangoes in a paper bag kept at room temperature.

To slow down the ripening process, store ripe mangoes in the refrigerator for up to five days.  Storing mangoes too long in the refrigerator will cause them to turn black.

Peeled and cubed mango may be stored in an airtight container in the refrigerator for several days or in the freezer for up to twelve months.

How to Cut a Mango
First wash your mango. The peel will need to be removed as it can cause irritation in the mouth, and the stone inside needs to be removed. It is large and somewhat flattened. Observe how the mango lays on your counter. It will position itself so the stone is parallel with the counter. Stand the mango up on one end and slice it parallel to the stone on each side of the stone. Then, to help get any remaining flesh off the stone, make narrow slices down the sides of the mango along the wide side of the stone. If your knife hits the stone in the process, simply move the knife outward just a bit and try again.

After removing the stone, with a knife, cut away the peel from the side pieces. Then slice or cube the mango as needed. Sometimes, the skin of very ripe mango slices can simply be peeled back with fingers and removed that way. The flesh of ripe mango can be very slippery to handle, so use caution when slicing it so you don’t cut yourself.

Another way to remove the flesh after cutting the sides off the stone, and before removing the peel, is to gently slice the flesh into cubes with the tip of a knife. Carefully bend the ends of the mango half outward, separating the cubes of flesh. Take a spoon and gently scrape the mango cubes off the skin. Discard the skin and enjoy your mango cubes!

One large mango may yield up to two cups of mango cubes, with the average mango yielding ¾ to 1 cup of mango puree.

Important note! Mango juice can stain clothes, so take precaution when preparing it.

Quick Ideas and Tips for Using Mangoes
Mangoes are usually eaten fresh, but there are some recipes available where creative individuals have incorporated them into baked goods, pies, mousses, curries, cobblers, and crisps. See the recipe links below for details.

* Try grilled mango. Cut each side off a mango to remove the stone. Lightly score the flesh of each cut side into cubes, being careful not to pierce the skin. Carefully pull the edges of the skin backward while pushing the center upward with your fingers to make the cubes stand outward. Brush them lightly with oil, if desired. Place them flesh side down on a medium-hot grill for 1 minute, until lightly charred. Remove them from the grill, season as desired, and enjoy!

* Try roasted mango. Preheat your oven to 350°F. Cut the two sides from a mango, removing the stone. Lay the slices on a baking sheet, cut side up. Top with a small amount of sweetener of choice, such as brown sugar, honey, or maple syrup. Sprinkle with ground cinnamon. Roast in the oven for 20-25 minutes, until the topping is bubbling. Remove from the oven and remove the skin. Enjoy as-is or serve with a topping of choice.

* Serve mango cubes with your favorite yogurt.

* Make popsicles with pureed mango.

* Top pancakes or waffles with cut mango, then drizzle with maple syrup. Yum!

* Include mango in smoothies.

* Dice mango and add it to salsa.

* Add diced mango to a quinoa or other grain salad.

* Add mango to oatmeal.

* Drizzle pureed mango over cooked chicken, fish, or pork.

* Include cubed mango in a fruit or green salad.

* Add fresh ripe mango to a spinach salad.

* Top baked or grilled salmon with mango salsa.

* If a recipe calls for mango and you don’t have any or don’t have enough, peaches, nectarines, or papaya may be used as substitutes.

* Diced frozen mango may be substituted in equal portions for diced fresh mango.

* If you are fortunate enough to have an overabundance of fresh mangoes and are not sure what to do with them, freeze them. Remove the flesh from the stone, dice the flesh and remove the cubes from the peel. To help keep the mango cubes from sticking together in the freezer, place the freshly cut cubes on a tray and place it in the freezer. When the cubes are frozen, transfer them to an airtight freezer bag or container. Store them in the freezer for up to 12 months.

Herbs and Spices That Go Well with Mangoes
Basil, cardamom, cayenne, chili pepper powder or flakes, cilantro, cinnamon, cloves, coriander, cumin, fenugreek, ginger, lavender, mint, oregano, paprika (esp. smoked), parsley, salt, star anise, vanilla

 

Foods That Go Well with Mango
Proteins, Nuts and Seeds: Almonds, beans (esp. black and cannellini beans), cashews, chicken, chickpeas, duck, fish, legumes (in general), nuts, peanuts, pork, sesame seeds, snow peas, tempeh, tofu

Vegetables: Arugula, bell peppers, chayote squash, chile peppers, cucumbers, endive, fennel, garlic, jalapenos, jicama, lettuce, onions (esp. red, green, sweet), rhubarb, scallions, seaweed, shallots, spinach, sweet potatoes, tomatillos, tomatoes

Fruit: Avocados, bananas, berries (esp. blackberries, blueberries, raspberries, strawberries), coconut, kiwi, lemon, lime, melon, nectarines, oranges, papayas, passion fruit, peaches, pears, pineapple, plantains, tamarind, tropical fruits

Grains: Corn, noodles (esp. Asian), quinoa, rice, tortillas

Dairy and Non-Dairy Products: Almond milk, coconut milk, cream, crème fraiche, ice cream, yogurt

Other: Chocolate (esp. white), honey, liqueurs (i.e., Kirsch), oil, rum, sugar, tapioca, vinegar (i.e., champagne, red wine, rice wine), wine (i.e., sparkling, sweet, white)

Mangoes have been used in the following cuisines and dishes…
Beverages (i.e., juices, lassis, punch), Caribbean cuisines, chutneys, coulis, crepes, curries, desserts (i.e., cheesecake), Filipino cuisine, Indian cuisine, Mexican cuisine, pickles (green mangoes), puddings, relishes (green mangoes), salads (i.e., Asian noodle, fruit, green, pasta, rice), sauces, smoothies, sorbets, soups (i.e., fruit), stir-fries, tarts, Thai cuisine

Suggested Food and Flavor Combos Using Mango…
Add mango to any of the following combinations…

Avocado + chiles + cilantro + lime + onions + vinegar
Bananas + honey + lime juice + orange juice
Beans + cilantro + lime + onions
Bell peppers + cilantro + lime
Blackberries + lime
Cardamom + honey + yogurt
Cashews + Mint
Chiles + cilantro + lime + red onions
Chiles + cumin + garlic + lime + orange
Coconut + tapioca + white chocolate
Coconut + yogurt
Coconut milk + sticky rice
Honey + mint + yogurt
Honey + orange juice + yogurt
Lime + mint + orange + papaya
Lime + raspberries + vanilla
Peach + raspberries

Recipe Links
Jicama Mango Carrot Salad https://youtu.be/2LTb5QeLjfY

25 Mango Recipes You Need to Try https://www.huffpost.com/entry/mango-recipes-dessert_n_1432676?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAIGcJP1n1Ri5h0Iq2Dv1bKBU9oTDNqgBDRPzkVg0qQ-8zf5i6rplqWCAkCrwosqCg2n-nEHCGmA8lDS-8nGSftRRNKfX2nVVmVgE7m9wmD5CzxR9TAkTIqR8UOF504szPGcqjEysfxKxyKttc786iKIELtom6PJpxgZn1X7dZ4RW

Easy Mango Banana Smoothie https://www.allrecipes.com/recipe/231851/easy-mango-banana-smoothie/?internalSource=streams&referringId=16131&referringContentType=Recipe%20Hub&clickId=st_trending_b

Quick Mango Salsa https://www.allrecipes.com/recipe/217283/quick-mango-salsa/?internalSource=streams&referringId=17193&referringContentType=Recipe%20Hub&clickId=st_trending_s

Too Many Mangos? Ideas to Help You Use Them https://delishably.com/fruits/mango-ideas

5 Easy Mango Recipe Ideas https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/mango-recipe

Chicken Mango Curry https://producemadesimple.ca/chicken-mango-curry/

Mango Smoothie https://producemadesimple.ca/mango-smoothie/

Mango Salsa https://producemadesimple.ca/mango-salsa/

All-Purpose Mango Salsa https://www.mango.org/recipes/all-purpose-mango-salsa/

Mango Protein Smoothie https://www.mango.org/recipes/mango-protein-smoothie/

Mango Quinoa Salad https://www.mango.org/recipes/mango-quinoa-salad/

Mango Quinoa Tabbouleh https://www.mango.org/recipes/mango-quinoa-tabbouleh/

Tropical Mango Sorbet https://www.mango.org/recipes/tropical-mango-sorbet/

Baja Fish Tacos with Mango Salsa https://www.mango.org/recipes/baja-fish-tacos-with-mango-salsa/

Check out the MANY recipes listed under the “Recipes” tab on this comprehensive site https://www.mango.org

Mango Pico De Gallo https://www.mango.org/recipes/mango-pico-de-gallo/

Roasted Mango https://www.turnips2tangerines.com/2015/08/roasted-mango.html

Mango Cobb Salad https://www.mango.org/recipes/mango-cobb-salad/

Grilled Mango with Lime, Salt, and Ancho Powder https://www.foodnetwork.com/recipes/bobby-flay/grilled-mango-with-lime-salt-and-ancho-powder-recipe-2120487

Baked Mango with Brown Sugar and Cinnamon https://daybydaymasterpiece.com/2012/08/22/baked-mango-with-brown-sugar-cinnamon/

 

Resources
https://www.mango.org/about-mangos/

https://producemadesimple.ca/what-goes-well-with-mango/

https://producemadesimple.ca/mango/

https://www.mango.org/

https://www.healthline.com/nutrition/mango

https://pubmed.ncbi.nlm.nih.gov/29733520/

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.

Radish Greens

Radish Greens 101 – The Basics

Leave a reply

Radish Greens 101 – The Basics

About Radish Greens
Radish greens are the leafy tops of the radish plant. The radish is a small root crop that is a colorful and spicy addition to salads and other raw and cooked dishes. Most grocery stores carry radishes, either in bags with the leaves cut off, or with the leaves still attached to the radish bulb and tied in bunches. Some grocery stores will carry both options.

Radishes are members of the Brassicaceae or cruciferous family of vegetables and leafy greens. Both the bulbous roots and leafy greens are edible and nutritious. The leaves can be enjoyed as mature greens, microgreens, or as radish sprouts. Radish greens are commonly eaten as a vegetable in Korea and China. The greens have a spicy flavor, similar to their roots, and have been described as having a flavor similar to mustard greens. The flavor can range from slightly bitter to earthy and spicy. When cooked, they are often prepared in a similar way as other leafy greens. Radish microgreens can be used as garnishes on salads, slaws, or sandwiches.

Radishes are native to Asia and are believed to have been growing wild in areas of China and Central Asia. Ancient Egyptians and Greeks consumed radishes as a medicinal aid and natural remedy. The roots were also being cultivated during ancient times to improve flavor and appearance. Early radishes were large, tough, and elongated. As demand increased, breeders developed smaller varieties, including red radishes. Eventually, radishes were introduced to the New World and were planted in North America, Mexico, and the Caribbean. Today, red radish varieties are grown worldwide and are popular for their ease of preparation and mildly spicy, peppery flavor.

Nutrition and Health Benefits
Radish greens are an excellent source of Vitamins K and C, with one cup of the cooked greens providing 171% of the Daily Value of Vitamin K and 77% of the Daily Value of Vitamin C. They also provide a lot of Vitamin B6, magnesium, phosphorus, iron, calcium, Vitamin A (beta-carotene), potassium, and folate. They contain some fiber and protein as well. One cup of cooked radish greens provides 70 calories.

With radishes being in the cruciferous plant family, the greens also contain some sulforaphane, the important antioxidant that broccoli and other cruciferous vegetables are well-known for.

Improved Cognition. In the August 2018 issue of the Journal of Medicinal Food, researchers reported that, in a study involving mice, those given a compound extracted from radish leaves, erucamide, performed better on memory tests than mice who had not received the compound. This suggests that consumption of radish greens may help protect against memory problems associated with Alzheimer’s disease or other forms of impaired cognitive function by improving how specific areas of the brain work. Further research is needed to verify this effect in humans.

Increased Nutrient Absorption and Detoxification. According to Anthony William, the Medical Medium, the nutrients in radish greens are highly absorbable, even in digestive tracts that have become dysfunctional. Their high enzymatic profile allows their nutrients to be absorbed better than other foods. The greens also help to remove pathogens, radiation, pesticides, toxic heavy metals, and other toxins from the body.

Prebiotic and Weight Loss Effects. In the July 2023 issue of the journal Microorganisms, researchers reported their investigation of the effects of specific polysaccharides (types of carbohydrates) in radish greens on gut health and obesity. The results showed that the prebiotics in radish greens increased short chain fatty acid production in subjects. They also reduced fat accumulation in adipocytes, indicating the potential to help reduce obesity. The researchers concluded that radish greens may help to improve gut health and reduce obesity.

Antioxidant Protection. In test-tube and animal research, antioxidant extracts from radish greens demonstrated the ability to protect lung tissues from damage due to oxidative stress from free radical buildup. Free radicals are a natural by-product of metabolism, and antioxidants are used by the body to reduce oxidative stress and damage caused by these destructive molecules. More research with humans is needed to confirm the benefits of eating the whole plant vs antioxidant extracts from radish greens. However, the leaves of radishes may actually be the most nutritious part of the plant. The leaves have more protein, calcium, Vitamin C, and antioxidants than the roots. So, you can’t go wrong when eating radish leaves.

It is well established that antioxidants may also help to protect us from various types of cancer. Many studies have confirmed that radish leaves have antioxidant benefits. The antioxidants found in radish leaves seem to help protect against liver, colon, breast, cervical, prostate, and lung cancers. Much more research in this area is needed.

Lower Risk of Diabetes. Radishes have valuable compounds in them, including glucosinolate and isothiocyanates, that are believed to help manage blood sugar levels. Early studies have shown that these compounds may provide energy and reduce how much glucose is absorbed through the intestines. Radishes also contain coenzyme Q10, an antioxidant that researchers found that helps block the formation of diabetes in animals. More research is needed to confirm these benefits in people.

Protection from Anemia. Like other leafy greens, radish leaves contain high levels of iron. This is helpful for everyone in protection from anemia, but may be of special value to those who have been diagnosed with low levels of iron in their blood.

Immunity Booster. Leafy greens are known to help boost the immune system, and radish tops are no exception. Radish leaves are high in Vitamin C, Vitamin A (in the form of beta-carotene), iron, phosphorus, and folate, all of which are important for boosting the immune system. So, when striving to ward off whatever germs are going around in your area, make a point of eating all the leafy greens you can, and don’t forget the radish tops.

How to Select Radish Greens
Radishes sold with the greens still attached may often be found at farmer’s markets and most grocery stores. All radish greens are edible, although some varieties have a “fuzzy” mouthfeel when eaten raw. Cooking those greens will remove that fuzziness. The red bulb radishes usually mature in 21 to 30 days. Choosing smaller varieties indicates they are usually younger and more tender. Younger greens will have the mildest flavor and will be better suited for eating raw, such as in a salad. Radishes that take longer to grow, such as Daikon or large watermelon radishes will have older, and more bitter greens. The bitterness can be mellowed through cooking.

When shopping for radish greens, look for those that look fresh without any yellow spots or discoloration.

How to Store Radish Greens
Radish greens are very perishable and won’t keep for very long. To extend their life, remove them from the root (radish) when you get them home. Wash the leaves and dry them well. Store them by wrapping them in a paper or cloth towel, and placing that in a plastic bag or container in the refrigerator. Be sure to use them within 2 or 3 days.

If your greens have wilted slightly, they can be revived by placing them in a bowl of cold water for about 5 minutes. Drain them well and spin dry, if needed. Wilted radish greens can be used in pesto or blended into smoothies. They may also be cooked.

How to Prepare Radish Greens
Radish greens are simple to prepare. Like any other green, they should be washed well, then spun dry to remove excess water. Remove any spots or discolored leaves. They can then be used in any way you want.

Quick Ideas and Tips for Using Radish Greens
* Depending on the variety, radish greens can be peppery or spicy in flavor, or milder, like spinach. They can be used in ways you would use other greens with similar flavors.

* Use radish greens to make a spicy pesto.

* Add radish greens to a wrap in place of (or with) lettuce, for added flavor.

* Add radish greens along with their roots to salads for a spicy addition.

* Add radish greens to soups or stews. Because they will cook up quickly, add them toward the end of cooking.

* For a spicy, peppery flavor, top sandwiches with radish greens or microgreens (raw or cooked).

* Add radish greens to a cooked or fresh dish where you add radish roots.

* Blend radish greens into sauces, such as pesto or marinara.

* Add radish greens to casseroles.

* Steam or sauté radish greens with a little garlic and red pepper flakes, if desired, as a side dish. Top them with a dash of lemon juice or vinegar of choice to cut any bitterness.

* Add radish greens to a stir-fry.

* If you like the spicy flavor of radishes but don’t have access to the greens, try growing radish sprouts or microgreens. They are fast and easy to grow, and you don’t need any expensive, special equipment.

* If a recipe calls for radish greens and you don’t have any or enough, you can substitute them with mustard greens, turnip greens, beet greens, watercress, or arugula.

Herbs and Spices That Go Well with Radish Greens
Basil, capers, cayenne, chervil, cilantro, curry powder, dill, marjoram, mint, mustard powder or seeds, oregano, parsley, pepper (black), rosemary, salt, thyme

Foods That Go Well with Radish Greens
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), chickpeas, edamame, eggs, pecans, pistachios, sesame seeds, snow peas, sugar snap peas

Vegetables: Arugula, asparagus, beets, bell peppers, cabbage, carrots, celery, chives, cucumbers, fennel, garlic, greens (other leafy greens, in general), lettuce, lovage, mâché, mesclun, mushrooms, onions, purslane, scallions, shallots, turnips

Fruits: Avocados, lemon, olives, oranges, pears

Grains and Grain Products: Barley, bread (in general), grains (in general), quinoa, rice

Dairy and Non-Dairy Products: Butter, cheese (in general), cream, yogurt

Other Foods: Mustard, oil (esp. olive, sesame, walnut), soy sauce, tamari, vinegar

Radish greens have been used in the following cuisines and dishes…
Asian cuisines, European cuisines, French cuisine, German cuisine, hummus, pesto, salads, spring rolls

Suggested Food and Flavor Combos Using Radish Greens
Add radish greens to any of the following combinations…

Avocado + Lettuce
Cabbage + Onions + Salt
Carrots + Cayenne + Lime Juice + Salt
Cilantro + Lime + Olive Oil
Cucumbers + Dill Weed
Cucumbers + Endive + Mustard
Dill + Salt + Vinegar + Yogurt
Garlic + Yogurt
Lemon + Orange
Mint + Orange Slices

Recipe Links
Stir-Fried Radish Greens https://www.bonappetit.com/story/stir-fry-radish-greens

Radish Greens Pesto https://www.loveandlemons.com/radish-greens/

Easy Sautéed Radish Greens https://www.thesophisticatedcaveman.com/how-to-eat-radish-greens/

Radish Top Soup https://www.allrecipes.com/recipe/38036/radish-top-soup/

Radish Greens Dal https://blogexplore.com/food/curries-gravies/radish-greens-dal-mullangi-keerai-kootu-recipe/

Radish Leaves and Avocado Quiche http://gattinamia.blogspot.com/2008/04/raddish-leaves-avocado-quiche.html

Fermented Radish Tops https://www.almostbananas.net/fermented-radish-tops/

Radish Greens Pesto https://www.fromachefskitchen.com/radish-greens-pesto/#recipe

Sweet and Sour Stir-Fried Radishes with Their Greens https://cooking.nytimes.com/recipes/1016665-sweet-and-sour-stir-fried-radishes-with-their-greens

 

Resources
https://www.healthline.com/nutrition/are-radish-greens-edible

https://www.bonappetit.com/story/stir-fry-radish-greens

https://www.organicfacts.net/radish-greens.html

https://pubmed.ncbi.nlm.nih.gov/30110203/

https://www.medicalmedium.com/blog/radishes-healing-food

https://specialtyproduce.com/produce/Red_Radish_1241.php

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10385334/

https://www.webmd.com/diet/health-benefits-radish

https://www.bonappetit.com/test-kitchen/cooking-tips/slideshow/how-to-resurrect-food

https://foodprint.org/blog/how-to-use-radish-greens-and-daikon-greens/

https://www.alphafoodie.com/radish-greens/

https://gardenerspath.com/plants/vegetables/eat-radish-greens/

https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

https://www.lybrate.com/topic/radish-leaves-benefits

https://www.lifespan.org/lifespan-living/foods-boost-your-immune-system

https://www.cronometer.com

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.

Fruits and Vegetables

Benefits of Vacuum Blending

Leave a reply

Blenders have long been a standard piece of kitchen equipment. They were originally used mostly for making milk shakes of all types. Newer blenders are being made much more powerful than the original ones, so they can break down more dense items such as hard fruits and vegetables and even frozen foods and ice cubes. More recently, the vacuum blender was developed and is steadily gaining popularity. The beauty of vacuum blenders is that they can be used either as a traditional blender or with the vacuum feature. People have become increasingly more interested in health, wellness, and nutrition. As a result, smoothies are now the trend over milk shakes because various fruits, vegetables, and leafy greens can be combined to make healthful drinks. These drinks can be consumed in assorted ways, including being meals in themselves, desserts, and snacks. With more people drinking smoothies on a regular basis, people are realizing that vacuum blending has its advantages when making these healthful drinks. With vacuum blending, air is sucked out of the blender jar before items are processed. There are advantages to this step, including the following:

* Maximized nutrients. It’s well-known that we cannot survive without oxygen. However, exposure to oxygen is often what causes food to lose its freshness and get stale or spoil. Oxidation is what causes apples, bananas, and avocados to turn brown when cut or peeled. When we use a typical high speed blender, oxygen reacts with the ingredients during the blending process, degrading the nutritional value of the food. Some nutrients, especially Vitamins C, A, and E are easily degraded by exposure to air. With a vacuum blender, air (and, of course oxygen) is removed from the blender jar before the food is blended. This prevents oxygen from interacting with the food and its nutrients as it is being blended, maintaining the nutritional value of the ingredients. Therefore, vacuum blended smoothies (and other foods as well) are potentially more nutritious than those prepared in a traditional blender.

* Preserved antioxidants. In a 2021 (48:271-277) issue of the Journal of Plant Biotechnology, researchers compared the effects of vacuum blending and traditional blending on the overall quality and antioxidant properties of apple juice and blueberry juice. The juice was tested after being blended for dissolved oxygen and it was found that over 80% (83% in the apple juice and 86% in the blueberry juice) of the dissolved oxygen had been removed. Comparisons of antioxidant activity between vacuum and traditional blending were made 3, 6, and 12 hours after blending. Antioxidants were well preserved with the vacuum blending with little change in antioxidant activity, whereas significantly more loss occurred with traditional blending. Their comparison confirmed that vacuum blending was associated with superior quality maintenance and antioxidant properties when compared with traditional blending.

* Preserved flavor. With oxygen being removed before food is blended, the food maintains its freshness for a longer period of time. Because of this, vacuum blended food will taste better than when the same food is traditionally blended. The longer the food is stored, the greater the flavor difference will be realized.

* Better texture. Vacuum blended smoothies have a creamy, smooth texture with little, if any foam. Traditional blenders usually cannot achieve such a smooth texture, leaving small bits of food throughout the mixture. Also, they often create a foam on the top of blended food, which is simply the result of mixed-in air.

* No separation over time. Traditionally blended smoothies tend to separate, leaving a watery layer on the bottom of the storage jar in a relatively short amount of time. Vacuum blended smoothies do not separate, leaving the blended food intact until needed.

* Preserved colors. Because oxygen is removed before processing in a vacuum blender, foods that can discolor when exposed to oxygen, such as apples, bananas, and avocados, will not turn brown after being blended. When such foods are processed in a traditional blender, the mixture will tend to turn somewhat brown as the contents interact with the oxygen that was blended with them.

* Extended storage time. Because ingredients are blended in a vacuum, preventing the interaction with oxygen which causes deterioration, smoothies can be made further in advance than with traditional blending. Furthermore, when sealing smoothies in mason jars with a vacuum sealer, by removing air from the jar before storage, the quality of the food can be preserved even longer. This frees up kitchen time, allowing people to batch prepare for a period of time, rather than blending each day.

* Other options. Not only can you make delicious and smooth smoothies with a vacuum blender, but you can also prepare baby food, blended soup, pesto, spreads, tomato sauce and other sauces, pâtés, cake mixes, ice cream, salad dressings, and more.

If you are considering investing in a high-speed blender and are serious about preserving nutrients in your food, it may be wise to consider choosing a high-speed vacuum blender.


Resources
https://kuvings.my/blogs/news/the-benefits-and-importance-of-a-vacuum-blender

https://www.healwithfood.org/vacuum-blending/vacuum-blenders-protect-against-nutrient-loss

https://www.healwithfood.org/comparison/vitamix-vs-vacuum-blender.php

https://koreascience.kr/article/JAKO202115059769256.pdf

https://tinandthyme.uk/category/froothie/vacuum-blender/

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.

Navy Beans

Navy Beans 101 – The Basics

Leave a reply

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)

Leave a reply

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)

Leave a reply

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

Leave a reply

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

Leave a reply

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.