Power of the Sweet Potato (or 'The Supreme Yam')

Sweet potatoes...not just for the holidays anymore. Seriously, we all need a reminder on the power of this colorful potato! One of Dr. Mao's must-eat foods, the sweet potato, and cousin yam, both provide more beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran and as much potassium as a banana! A single skin-on sweet potato only contains 120 calories, and has over 1000 mcg of vitamin A (more than our daily requirement), plus good amounts of B6 and folate. Most importantly, both are a rich source of DHEA (dehydroepiandrosterone), the mother lode of all hormones.

DHEA is what we call a "precursor hormone", one that remains latent in the body until it converts to a hormone that our body needs. It can become estrogen, progesterone, or testosterone, all so essential for our body's anti-aging defenses to work. DHEA doesn't stop there, it is a potent immunity booster, helps to control auto-immune disorders, and has been shown to possess significant anticancer properties. As the most abundant steroid in our body, DHEA also helps ward off arteriosclerosis, lowers blood pressure, reduces inflammation to the brain, prevents fat accumulation, and improves heart function. Need I say more??

My favorite way to eat sweet potatoes is simple...puncture a few times with a fork, bake in a hot (400˚ oven) until you see caramelized potato seeping out of your fork holes, slice open, add a little butter and S&P to taste. Depending on my mood, I might add cinnamon and brown sugar (sweet mood) or chili powder (hot mood). Both are delicious! Sweet potato fries are another quick favorite - I simply slice into strips, add a little olive oil and salt, and bake until done. Of course, make sure to keep the yummy skin on, lots of potent vitamins are in the skin!

When buying sweet potatoes (actually slightly healthier and definitely tastier than cousin yam), avoid ones with blemishes, cracks, soft spots and cuts. Store, uncovered, in a cool, dark spot (always hard for me to find!).

Sweet Potato Fries with rosemary

Add chili powder, paprika, thyme or cinnamon!

So, I'm thinking one a day will keep aging away!

Can you say Quinoa?

Quinoa (pronounced keen-wah!) is one of my new food obsessions, and I find the history behind this edible seed so interesting. Quinoa has been an important food source for the past 6,000 years in the Andes region of South America and the ancient Incas viewed the crop as sacred. In fact, the Inca emperor would sow the first crop of the season with his "golden implements." However, during the European conquest of South America, the Spanish suppressed production of Quinoa since it was only a "food for the Indians". The conquistadors actually halted production for a time, and the Incas were forced to grow corn to survive.

Quinoa plant, quinoa in flower stage, harvested quinoa.

(photo credit: Wikipedia)

In modern times, quinoa has seen an increase in production, due to its' immense nutritional content. Quinoa is 12-18% protein and, unlike most grains, provides a balanced set of essential amino acids, making it an excellent food source. It's also a good source of fiber, magnesium, phosphorous and iron. Ask any vegetarian you know, and I'm sure they'll know the many benefits of this tiny seed.

To me, quinoa has a mild nutty flavor that you can enhance by lightly toasting the seeds prior to cooking. Use quinoa just like rice, couscous or any other grain, in soups, as a side dish, and even as a breakfast cereal. 

Here is a recipe that I've enjoyed time and time again...very quick and easy to prepare. Most store packaged quinoa has been pre-rinsed (otherwise it can have a soapy-like, bitter tasting residue), but I always soak mine in water for at least 10 minutes and then rinse well.

Quinoa and Black Beans (Recipe courtesy of allrecipes.com)

Ingredients

• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• salt and pepper to taste
• 1 cup frozen corn kernels
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/2 cup chopped fresh cilantro

Directions

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

I've added other vegetables (tomatoes, zucchini, mushrooms) and sometimes put a little cheese on top. This is delicious as a side dish or a meal in itself. 

For breakfast, quinoa is traditionally served with apples and honey, and I've enjoyed it with chopped pecans and craisins as well. 

So, looking for a protein rich grain source? Try Quinoa...and now you know how to pronounce it!

Apple Juice, Honey and Salmon, oh my!

Yum! As we know, our recommended serving of fatty fish is twice weekly (at least). I'm lucky because I love all fish, but my family is pickier. My son loves fish sticks, swordfish, and salmon, and in that order, so I'm constantly scrambling for new fish entrees that he actually might take more than a bite or two.

 I have to share this recipe that I just tried last night...it was easy, delicious and a crowd pleaser (ok, so I have a small crowd, but the two of them are definitely hard to please).  Again, it was from one of my favorite sites, www.elise.com...I've never been disappointed with any dish a la Elise. I always read the comments section and inevitably they are profuse with adulations for her recipes. This "Glazed Salmon" recipe was no different. I've got it bookmarked already and will be serving it again and again. Enjoy, and know you're reaping the benefits of salmon's Omega 3's!

Glazed Salmon 

 1/2 cup apple juice (I use Organic)

1 1/4 TBS Honey (Again, I use organic, next time I'll try Agave Nectar)
4 skinless wild salmon fillets (approx. 6 oz. each)
1 tsp olive oil
Salt & Pepper to taste
Lemon - cut in half

1. Heat oven to 350 degrees. Place salmon in baking dish.

2. In a saucepan over medium-high heat,  bring the cider and honey to a boil, allowing the mixture to bubble steadily until decreased by 1/2 volume.

3. Pour cider mixture over salmon and let sit for 10 minutes.

4. Heat olive oil in large, oven-proof skillet over medium-high heat. Sprinkle salmon with salt & pepper to taste. Place fish in skillet, brush with leftover glaze and cook for 2 minutes or until the glaze begins to carmelize.

5. Turn salmon, brush with glaze, squeeze and add lemons (cut side down) and cook for 2 more minutes.

6. Transfer skillet to oven and bake for 6-8 minutes or until salmon easily flakes with a tip of a knife.

Just a reminder, be careful when pulling the hot skillet from oven, the handle will be hot!

Serve with sauteed spinach or a spinach salad and you have a quick, delicious, company worthy meal! If desired, add quinoa or whole wheat rolls for your grains.

The Sapphires of our Food Chain

Sapphires...the most precious and desireable of all blue gems. Sought after for their color, hardness, durability and luster. I just want one...hmm...maybe for my 50th?! So, while waiting, I'll just keep on eating my blueberries...the sapphires of our food chain. Sought after for their anti-oxidant properties (highest of all berries) and neuroprotective properties than can delay the onset of aging and age related memory loss by sheilding brain cells from damage by chemicals, plaque or trauma, says Dr. Maoshing Ni in Secrets of Longevity.

Wild blueberries always make the list of the top 10 foods, usually landing in first or second place...and Cornell University found wild blueberries topped the list for anti-oxidant activity in ALL foods.Why wild? They contain a much higher level of anti-oxidants than the cultivated variety, not to mention that they also taste sweeter and hold up better if you cook them.  Another plus for wild blueberries - at only 80 calories per cup you can snack on them all day long! Aim for a cup a day to receive the benefits..

Notice I keep saying WILD ...the best place to find wild blueberries, especially in the winter since these gems are not in season, is in the frozen food section. Just thaw and eat or cook with like fresh blueberries. Most grocers carry them when in season...you can tell wild blueberries by their size, they are much smaller than the cultivated ones.

My favorite new way to serve blueberries to my family is wild blueberry sauce - super easy and delicious! Serve over whole-wheat waffles, pancakes or toast for a satisfying and healthy breakfast. My 8 year old can't get enough of it!

Wild Blueberry Sauce

2 cups frozen wild blueberries, thawed
1/4 cup sugar (I have substitued splenda and it works great)
1 TBS fresh lemon juice
1/4 tsp cinnamon
1/8 tsp almond extract (optional)

Combine the blueberries, sugar and lemon juice in a medium saucepan over medium heat. Cook until berries pop (few minutes). Stir in cinnamon (a little almond extract tastes great too). Spoon blueberry sauce over your favorite whole wheat breakfast item! (And, for a special dessert, this is terrific over ice cream as well!)

Enjoy your wild blueberries - as valuable as sapphires!

Mmm, mmm, Garlic!

I think many of us have a love/hate relationship with garlic. So good in so many things, particularly delicious in Italian and Asian foods, both of which I happen to love. There's never been a good marinara or stir-fry made without this wonderful ingredient. The "hate" part comes from the smell - your breath, your hands (if you are the cook), and your pores the next day. But, we all need to find the love, because it is truly is one of nature's best remedies.

Dr. Mao recommends a clove a day. Allicin is the active ingredient in garlic, and studies have shown it helps to prevent atherosclerosis and coronary blockage, lowers cholesterol, reduce blood clot formation, stimulates the pituitary, regulates blood sugar, and helps to prevent cancer. WOW! And it doesn't end here..garlic is often used as an anti-bacterial to treat minor infections. Definitely a wonder bulb (garlic is a member of the lily family and closely related to onions and leeks), we all need to add more garlic to our daily diets. Also amazing to me is the actual nutritional content of garlic. This small bulb contains manganese, Vitamins B1, B6 and C, protein, phosphorous, selenium, calcium, potassium, iron and copper! So let you love of garlic begin!

Raw, fresh garlic is by far the best way to reap the benefits of this superior herb, and always make sure you store your garlic in a cool, dark place away from heat and light. This prevents sprouting and maximizes taste and freshness. Here are some terrific ways you can add garlic to your daily food intake:

* Raw cloves to salads, marinades and dressings
* To eggs after cooking
* To sour cream for potato topping
* Add to warm butter for bread topping
* To cooked meats for extra flavor
* To all steamed or sauteed vegetables - I particulariy LOVE sauteed spinach with garlic!
* Pureed garlic added to dips/hummus/guacamole

What do you like to put garlic in? I'd love to know!

A couple of my favorite garlic recipes! From Elise, of course! (see blog list)

http://elise.com/recipes/archives/004320spinach.php

Sauteed Spinach with Garlic

http://elise.com/recipes/archives/001712roasted_garlic.php

Roasted Garlic

Delicious on bread, in sour cream, mixed in pastas

So, even if you don't believe that garlic with keep away all the vampires and demons out there, add a clove to your daily diet. I, for one, am hoping that it doesn't keep them away...Go Team Edward!

Please don't pass the bubbly!

Ok, I admit it, I grew up on TAB. Remember the pink can? Full of saccharin and who knows what else?! Of course, only later did we learn how detrimental saccharin can be for our health. Lately when I crave some bubbles,  I've been loving Coke Zero; I really think it tastes like the real deal, but with zero calories, zero sodium and zero sugar. If it's zero everything, what's it really made of? Here's a partial list - carbonated water, acesulfame potassium, aspartame, caffeine, phosphoric acid, sucralose, potassium citrate, sodium benzoate, and a host of other "ates".  I think my pool is cleaned with the same ingredients.

Dr. Mao's book has finally given me the answer I always wanted as to why we shouldn't drink carbonated drinks. It's the phosphoric acid, the fifth ingredient listed on my Coke Zero can. Phosphoric acid is harmful to calcium metabolism and diminishes bone mass, therefore increasing the risk of osteoporosis. Even natural carbonation in spring water contains high levels of phosphoric acid. Healthy bones are a key to a long, healthy life, so it's best to stay away from the bubbles and choose teas, pure juices and flat spring water to quench our thirst!

Coke Bubbles

I'm fortunate to have a very pro-active physician who ordered a bone density scan for me last year. Since I'm in a high risk category for osteoporosis (half-Asian, half-Caucasion and small boned), she decided to perform the test early. Sure enough, bone loss is happening. I now take a calcium horse pill daily, and a prescription strength Vitamin D capsule (10,000 units) weekly.  The bone scan was the eye opener I needed to start caring for my bones - eating healthy and working out was not enough.

So, no more bubbles for me. And here's the hard part....I'm a champagne girl. My go-to beverage for girls' night out, holidays, celebrations, and ok, yes, occasionally just hanging out at home.  Champagne or sparkling wine is the second fermentation of wine to induce carbonation. So, I'm going to revise the first sentence of this paragraph. So, no more bubbles for me, except for the occasional glass of champagne. A girl's got to celebrate, right?

As I was researching champagne, I came across these vintage posters, mostly from France, of course! The glamour, beauty and fun that champagne can illicit jumps off the page...how can I completely give that up?!

Resolution One: Breakfast is a 2010 must-have!

Eating breakfast daily should be on everyone's resolutions list..if you have a list. I have a list, but I don't need to put this one on it, since I am religious about eating something every morning before 9:00 AM.  I know lots of people that proudly boast "Oh, I'm never hungry in the morning, so I don't eat breakfast", like that's a good thing.  Think of the word: break-fast! It's that simple. When you sleep your metabolism goes into hibernation mode, and doesn't "wake up" until your first meal of the day. So, if you want to burn more calories in a day, your biggest mistake is not breaking your fast. Now, I'm not talking about the 500 calorie bran muffin, or 200 calorie sugar-laden donut. Fiber and protein are your friends. This combination will keep you fuller and you'll be able to bypass those office sweets!

I bet my close friends don't even know that I've been having the same items for breakfast for the last 15 years. I'm a creature of breakfast habit and I can eat the same thing for months at a time. When I get bored, I switch to whatever is next on my options list. Currently I'm loving an egg white omelette made with any vegetables I have in the fridge, with a low-carb, whole wheat tortilla.  I put hot sauce over the omelette and eat it in the tortilla. Hot, spicy foods are also known to speed up your metabalism and keep you more satiated. 

My other options (I'm sure I'll get tired of this soon) are: 2 L'Eggo whole wheat waffles with a small amount of peanut butter, a whole wheat english muffin with melted 2% cheddar cheese, oatmeal with berries or raisins, and two Morningstar Veggie Sausage patties with fruit.. Yes, that's it, five options. My splurge once a month will be a whole wheat bagel with low-fat cream cheese and tomatoes. Breakfast out is always an egg-white omelette with all the trimmings. I've found that keeping it simple with fewer options works best for me. Each of these breakfasts are about 220 calories. Add my mug of coffee and I'm at 250 each morning.

Oatmeal with berries

Now, obviously there are times when you're rushing in the morning and need to stop someplace for a quick cup of java and breakfast. Starbucks and Dunkin' Donuts are my go-to places. At Starbucks you can get a yogurt parfait with fruit or one of their new low-calorie hot breakfast sandwiches.  Both are full of fiber and protein. Dunkin' Donuts, really? Yes! They have delicious egg-white flat bread sandwiches that come in under 300 calories and one that has turkey sausage for meat lovers. With the addition of their english muffin and egg white sandwich, Dunkin' Donuts is a great healthy start to the morning. Just don't let that donut smell get to you!

Bon Appetit!