We had a great show on ginger this week called “Ginger, The Root of Health and Flavor” with Abbie Leeson of The Ginger People and Dr. Sara Knuth, ND, of Be Well Integral Healing Space. Abbie covered a lot of the cultural and growing information while Sarah handled the nutritional benefits. Man oh man, there is a lot to like about this ancient root! You can see why it has been used in China for over 5000 years. There are many ways to use it but how do you choose it? Here’s some basic ginger information that should help make your ginger choosing and using much easier.

When you are in your favorite produce department buying ginger, first look for ginger roots that are heavy for their size (I know you hear this on just about everything I talk about, from melons to oranges, but heaviness means more moisture content and that equates to better produce). It should be firm and have a nice smooth skin and a spicy fragrance when you break it open or cut into it. If your store has nice big tubers to choose from don’t be afraid to just break off what you need. It’s always better to buy what you will use within a week or two to insure the best flavor and most nutritional benefit.
Once you get it home the best way to store your fresh ginger is to wrap it unpeeled in a paper towel, put it into a plastic produce bag, and store it in the refrigerator. Ginger stored this way can be kept fresh for up to three weeks.
If you don’t have access to fresh ginger, are given a large amount, or just want to keep it around longer, you can freeze ginger for to up to two months – just cut it into small nubs and put into an airtight plastic container.
When you are ready to use it in a dish you can use a knife or vegetable peeler to peel your ginger or you can even use a spoon. Yes, an ordinary tea spoon or tablespoon from your kitchen drawer can do the trick.
You’ll be surprised by how easy this is, simply hold the piece of ginger in one hand and with the tip of a spoon, scrape away the ginger’s outer peel.
Because the spoon tip is dull, it easily removes the soft peel leaving most of the wonderful ginger intact for using.
To get the just the right flavor from your ginger when cooking, use this simple tip. If you add fresh ginger at the beginning of your cooking you will get a nice subtle flavor. For a stronger more robust flavor add your fresh ginger near the end of cooking.
Enjoy your ginger and don’t be afraid to try it in some ways you may not have considered. I’m off to grate some into my fried apples.

Hooray! Summer is finally here. Well, officially it starts June 21st with the Summer Solstice. Which turns my thoughts to Fathers Day, baseball, camping, swimming, and, of course, picnics.

And what’s a picnic without a few delicious dishes like pasta, potato, and fruit salad?

For a stand-out potato salad, you have to choose the right potato. While organic russets are great for baking and fries it isn’t the best potato for making into salads. The best salad comes from potatoes with high moisture content, otherwise known as waxy potatoes. Organic Red, Yellow Finn, or Yukon Gold fit into this category. Potato salad is also packed with nutritious ingredients. Potatoes contain 45% of the recommended daily value of vitamin C, and 18% of the potassium you need. Celery, a common addition to most potato salads, is 94% water, but it is also high in potassium along with vitamins A and C, calcium, iron, and fiber. Add organic green onions and you can count on getting a good source of B vitamins, magnesium, and phosphorus.

For me, any good pasta salad is not just about the noodles. Summertime produce adds both flavor and value. Organic corn and cherry tomatoes are very reasonably priced this time of year. Plus, 1 cup of cherry tomatoes has 25% of your daily Vitamin A and 32% of your Vitamin C.

Having burgers or hot dogs with your picnic? Top them off with some organic cucumber slices, tomatoes and sweet onion. Did you know that cucumbers are rich in silicon, which promotes the growth of skin, hair and nails. The perfect remedy for dad’s that getting a little thin on top. Sweet onions contain less water then storage onions so they don’t have as much sulfur as winter time storage onions but they are still known for their ability to clean arteries, reduce clotting, and even lower blood pressure and cholesterol. Organic Slicing Tomatoes have vitamin A, C, E, K and a very good source of dietary fiber, potassium and manganese. So tell your dad to pile on the extras!

While you’ve got that grill fired up, don’t forget the veggies! Zucchini, portabellas, and even avocados are all fantastic on the barbecue.

When it comes to picnics and organic summertime produce, you really can’t go wrong. Good food. Good friends. Good for your health.

Quick Potato Salad
*from allrecipes.com
INGREDIENTS
2 organic potatoes, peeled and diced
3 hard-cooked eggs, peeled and diced
½ organic cucumber, peeled and diced
1 organic celery stalk, diced
1/4 organic onion, diced
1/4 cup chopped organic green onion
3/4 cup low-fat mayonnaise
1 tablespoon prepared yellow mustard
Salt and ground black pepper to taste

Bring a large pot of lightly salted water to a boil. Add potatoes and cook until soft, 5 to 7 minutes; drain and rinse with cold water. Combine the potatoes, eggs, cucumber, tomato, celery, onion, green onion, mayonnaise, and mustard in a large bowl; stir until evenly combined. Season with salt and pepper.

April is one of those “in between” months where local summer crops have not shown up yet and the winter supply starts looking all too familiar. That’s when a good imagination and some creative recipes can really come into play.
Here’s one of my favorite dishes this time of year:

Easy Vegetable Cashew Stir-Fry over Brown Rice
* recipe courtesy of Jennifer Brewer of Nourishing Nutrition
Serves 4
1 tablespoon coconut oil (could use olive, just don’t heat it too high)
1 onion, sliced
1 red bell pepper, sliced
1/2 pound broccoli florets
1/2 pound cremini mushrooms, sliced
1 small head Napa cabbage, thinly sliced
SAUCE:
1 tablespoon arrowroot
1/3 cup tamari
2/3 cup vegetable broth
2 cloves garlic, minced
1 2-inch piece of fresh ginger, minced
1/2 cup raw cashews
Gather ingredients. Slice onion and pepper. Prepare broccoli into florets, slice mushrooms and Napa cabbage.  When vegetables are ready, heat oil in heavy skillet or wok. Add onion and pepper and cook for 3 minutes.  Add broccoli and mushrooms and cook for 5 minutes more.  Add cabbage and cook, stirring for 2 minutes.  Meanwhile, mince garlic and ginger. In a small bowl, mix together the arrowroot, tamari, vegetable broth, ginger and garlic. Whisk until smooth.  Pour sauce over vegetable mixture, stirring constantly.  When sauce has thickened (about 2 minutes), stir in cashews and serve immediately over cooked brown rice.

Visit www.nourishingnutrition.com for more delicious recipe ideas!

Billboards tell us every day to eat burgers on white bread. TV commercials encourage us to eat quick, fast, processed food to make the most of our busy lives. Unfortunately, advertisers don’t remind us that these diets are high in refined foods which raise sugar insulin levels quickly, leading to inflammation and even disease.
Strong evidence has emerged that over-consumption of animal products and pesticides may also be part of the problem. What can we do? Shopping at stores that carry natural foods is a good place to start. They have a great selection of whole grains and minimally or unprocessed foods. Consider adopting an anti-inflammatory diet, eliminating refined foods, sugar, and foods high on the glycemic index.

Every day new research shows that (organic) produce is a wonderful disease-fighting partner. Cruciferous veggies and leafy greens such as kale, cabbage, bok choy, broccoli and cauliflower are great choices if you’re worried about breast cancer. A great source of Vitamin C and rich in natural cancer-fighting plant chemicals, these are believed to help inhibit breast cancer cells from growing as quickly. Researchers at the Linus Pauling Institute at Oregon State University have found that sulforaphane – a compound found in cruciferous vegetables has strong anti-cancer properties. Broccoli and broccoli sprouts have the highest amount, so they could be a major player in preventing prostate and colon cancer.

New research also shows men and women who regularly eat berries may have a lower risk of developing Parkinson’s disease. Ripe in-season berries, no matter the color, are good for the body. Blueberries and blackberries are shown to have the most antioxidants, but it’s their vitamin C and fiber that make them a top-pick for breast cancer heath. Berries often contain high amounts of pesticide residue, so locally grown organic is your best choice.

Men may also further lower their risk of Parkinson’s by regularly eating apples, oranges, grapefruit and other sources rich in dietary components called flavonoids. Flavonoids, also known as vitamin P and citrin, are found in plants and fruits. Spinach is a rich source of anti-inflammatory and anti-oxidative flavonoids and carotenoids. It’s a powerhouse of nutrients, including vitamins A, B2, B6, C, E, K, calcium, folate, iron, magnesium, manganese, potassium and tryptophan. Spinach is another item that is better organically as it is regularly contains high levels of pesticide residues.

Medicinal mushrooms such as the mild, smoky tasting shiitake, along with maitake, oyster, white button, crimini or portabella are revered for their immune-boosting properties. Most mushrooms have plenty of potassium, around 300 mg, lots of B vitamins, and up to 30 percent of your RDA of selenium, a trace mineral and antioxidant that is essential to good health.

Sweet potatoes are a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6, C, and dietary fiber. Working together, these nutrients are powerful antioxidants that help heal inflammation. The organic produce department helps in your quest for better health. If you still aren’t sure where to start, ask for a sample and you’ll be on your way.

Over and over we hear that if we start something early we generally stick with it: reading, drawing, exercising, and, yes, healthy eating. Studies have shown that starting good eating habits when kids are young can have lasting effects. The first place to build these habits is at home. Parents’ behavior and relationship with food makes a big difference in how their kids view and eat food. Especially healthy food.

My advice? Make fruits and vegetables visible by setting them on the table or countertop. Cut carrots or celery before storing them in the fridge. Set time aside to have meals together. Make fresh, seasonal produce a part of every meal. Here are a few ideas for breakfast, lunch, dinner, AND dessert!

For breakfast, add bell peppers, broccoli, spinach, mushrooms or tomatoes to your eggs and omelets. Or, add fresh bananas or strawberries to cereal. For a real treat, add roasted nuts and stewed apples to Saturday morning pancakes.

For lunch, add lettuce, tomato, onion, sprouts and cucumber to sandwiches. Pick up ready-made salads from the produce shelf for quick greens anytime. Have your kids try different types of vegetable soup – from tomato to split pea – to find out which ones they like with their grilled cheese sandwich. Always include a couple of carrots, cherry tomatoes, or celery sticks to their noontime plate. If you are packing a lunch, consider using a Bento box, which has different compartments for each healthy item and is easy for kids to get open.

For snacktime, pre cut veggies or fruit and have them available for easy and frequent snacking. Keep hummus or other healthy dips around to encourage better choices. Bite size cheese slices are perfect with afternoon apples or pears. For protein, a handful of almonds or pecans compliment orange slices, apples, bananas, or berries. And, of course, you can’t go wrong with a smoothie loaded with healthy fruit or veggies.

For dinner, vary the ways you prepare foods. I remember when my daughters were young I always steamed their cauliflower; beans, broccoli and carrots so they would get the most nutrients form them. It turns out both of them despise steamed veggies now that they are old enough to make choices for them selves. They will eat them sautéed, baked, roasted, fried or raw but not steamed. Lesson learned.

Add spinach leaves, tomatoes, peppers and onions to pizza. Variety can make a difference here too.  Try veggie lasagna. Add fresh broccoli, green beans, corn or peas to a casserole or pasta. Make Thai food and serve the veggies with peanut sauce. Add lettuce, tomato, onion, sprouts and cucumber to burgers, wraps, hot dogs and tacos. Make a meal of raw veggies like baby carrots, pepper strips, broccoli and celery. Make a centerpiece of topped bell peppers filled with hummus, salsa, cocktail sauce, and blue cheese dip, almond butter, etc and let everyone eat their fill. Mix it up and make it fun!

For dessert, one of my favorites, is baked pears with ice cream. Try Apples with chocolate dip or fresh berries with cream. Homemade carrot cake is always a good choice. Or, simply, fresh melon slices.

Remember they may not like everything you try, but what they do like will serve them for a long long time.

During the month of February, we may feel pressure to buy or do something extraordinary to show the special person or people in our lives how much we care. Well, in my opinion giving should never be stressful. Perhaps it’s time to look at romance a little differently. It’s been said that sometimes it’s the simple things that mean the most. Perhaps we can start there.

A simple daily act of kindness can go a long way in letting someone know how you feel. One example: Leave the last banana or organic apple for someone who really likes starting his or her day with one. Try putting a towel in the dryer so it’s warm when he or she gets out of the shower. Or give a foot massage in the evening without being asked and really put your heart into it.

Romance can also be about the sharing of food. This is not a new idea as it is well documented in the Eastern philosophy of food, which recognizes seven levels of eating including health, pleasure and taste as well as sentiment. But in our busy lives it can often be forgotten. Each of us has some food memory that finds us smiling and staring into space when we recall it. It could be the taste of Grandma’s famous cinnamon oatmeal, crusty mac and cheese, or even the season’s first perfectly ripened pear, given to us unexpectedly by a friend.

If the kitchen isn’t your domain the idea of cooking might send shivers up your spine. “What do I make? I can’t make a gourmet meal!” Don’t fret! Remember the most important factor in choosing the menu is considering who you are cooking for and why. Who do you want to please for the special romantic meal? If they love popovers, it’s pretty obvious what you should be cooking! Don’t make it harder than it is. Yes, it could be popovers but it could just easily be a simple soup with warm blue cheese walnut bread on a cold night. Preparing a simple dish on a cold night would be welcome by just about anyone — especially if it comes at a time when it’s least expected. Try this one:

Hungarian Mushroom Soup
*from allrecipes.com
INGREDIENTS
4 tablespoons unsalted butter
2 cups chopped onions
1 pound fresh mushrooms, sliced
2 teaspoons dried dill weed
1-tablespoon paprika
1-tablespoon soy sauce
2 cups chicken broth
1-cup milk
3 tablespoons all-purpose flour
1-teaspoon salt
Ground black pepper to taste
2 teaspoons lemon juice
1/4 cup chopped fresh parsley
1/2-cup sour cream

Melt the butter in a large pot over medium heat. Sauté the onions in the butter for 5 minutes. Add the mushrooms and sauté for 5 more minutes. Stir in the dill, paprika, soy sauce and broth. Reduce heat to low, cover, and simmer for 15 minutes.
In a separate small bowl, whisk the milk and flour together. Pour this into the soup and stir well to blend. Cover and simmer for 15 more minutes, stirring occasionally.  Finally, stir in the salt, ground black pepper, lemon juice, parsley and sour cream. Mix together and allow to heat through over low heat, about 3 to 5 minutes. Do not boil. Serve immediately.

A few more tips:  If you clean while you’re cooking, you’ll feel more relaxed while you eat.  Remember that in this romantic endeavor it is ok to take your time. Let yourself linger over the meal. Talk, taste, allow the idea of enjoying each other’s company sink in.  You never know you could come home to a meal of your own and this idea of simple romantic acts might become a habit.

Many exciting different produce items are ready for good winter eating: sweet potatoes, navel oranges, satsuma mandarins, the selection goes on and on. Something that you don’t want to overlook is winter pears. Yes, you’ve seen pears in for a few months but there’s something special about pears this time of year.

Red and green d’Anjous have long been the standard for all winter pears due to their versatility and wonderful flavor. Of course, they are good to eat fresh but did you know that the green d’Anjou is fantastic poached and the red is wonderful in salads and as a compliment to any cheese platter. For a healthy snack, I like to mix red d’Anjous with romaine hearts, pecans, a sprinkling of blue cheese, and some dried cranberries.

Getting hungry?

Be sure to try Bosc pears this winter, too. This bronze colored beauty is a seasonal favorite. It’s dense yet buttery flesh makes it perfect for a pear pie or a special sandwich. That’s right, a sandwich! To take away those wintertime blues try this simple recipe:

Grilled Cheese and Pear Sandwich
*adapted from Food Network Canada recipe

1 Bosc pear, peeled and sliced lengthwise

1 rosemary sprig cut in half

4 slices country loaf or multigrain bread, about 3/4-inch thick

3 oz. blue cheese, room temperature

3 tablespoons butter

1/4 cup Port

Soften the cheese a little with a sandwich spreader or knife so that the cheese will spread easily on the bread. Spread a thin layer of cheese on one side of each slice of bread. Place several slices of pear on 2 pieces of the bread (on top of the cheese). Finish with another piece of bread on top (cheese on the inside of the sandwich).

Add butter to a large sauté pan on medium-low heat. Bruise the sprig of rosemary with the back of a knife. Add to the pan.

Cook the rosemary for 1 to 2 minutes to infuse the butter. Carefully remove the rosemary and discard. Add the sandwiches to the same pan. Press lightly with a spatula. Cook sandwiches until bread is golden on the outside and cheese starts melting, about 2 to 3 minutes per side. Remove from heat. Keep warm.

In the same pan over medium high, add the port. Reduce by half, about 4 to 5 minutes. Cut in halves. Drizzle evenly with the port reduction. Serve.

If you don’t like blue cheese or want to make a simpler version try broiled Bosc pears on toast with Swiss cheese and topped with fresh Arugula.

Organic mandarin oranges are in full swing and they are a favorite fruit around many homes. How could they not be? They’re tasty, easy to eat, and loaded with vitamins. Organic mandarins may be truer than their conventional counterparts. Most of the organic citrus we eat in this country is from California, Florida, Texas or Arizona. Spain, however, is the second leading producer in the world of mandarin oranges and the main supplier of mandarin oranges and juice moving through international markets. So it makes sense that the a study about the benefits of mandarin oranges originates from there.

According to a report from The Organic Center, a team of Spanish scientists grew conventional and organic oranges on the same farm, using the same irrigation methods and variety of tree. The study was carefully designed to eliminate or control other sources of variation in the nutrient and sensory quality parameters addressed by the team.

The conventional blocks of oranges were treated with up to nine herbicides and four insecticides. Weeds were controlled in the organic trees with cultivation, and insects were controlled with neem oil and pheromone traps.  Interestingly, the team reported few differences between the conventional and organic oranges at the time of picking, although the organic fruit was marginally smaller.

So what effect did organic farming have on the fruit and juice it produced? The scientists found that organically grown mandarin oranges produced juice that is more intensely colored, had a superior aroma and taste, contained higher levels of all eight minerals studied (in three cases by 50 percent or more), had a 40 percent higher concentration of total carotenoids (Vitamin A), and contained 13 percent more Vitamin C!

So how do you know if you are buying a mandarin orange? One easy way to tell is that mandarin oranges have a bright orange skin that is easy to peel, and inner segments that are easily separated. Common varieties are Satsuma, Clementine, Dancy, Honey and Pixie.

With the New Year many of us think about eating better and improving our health. Now is the perfect time to enjoy those hearty winter vegetables. They’re not only tasty but have incredible health benefits as well.

Leafy greens like kale are rich in sulforaphane, which has anti-cancer properties and boosts the immune system. Sulforaphane also helps the liver produce enzymes that detoxify cancer-causing chemicals and kills colon cancer cells. When prepping kale, remember, chopping and cooking increase antioxidants. A light steam is best.

Argali is another delicious veggie choice. Its nutty flavor has helped it build a strong following and with eight times as much calcium content as iceberg lettuce, more vitamin C than any other salad green and the same cancer-fighting powers as broccoli.

Root veggies are also great for you. Sweet potatoes have almost twice the recommended daily allowance of vitamin A, 42 percent of the recommended vitamin C, four times the RDA for beta carotene and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. Parsnips are another great option. They are high in fiber, calcium, magnesium, potassium, vitamins C, E and B6, iron, thiamin, riboflavin, niacin and zinc.

The list goes on and on, which makes a recent study from the Centers for Disease Control and Prevention so surprising. The nationwide study of fruit and vegetable consumption found that only 26 percent of adults eat vegetables three or more times a day! Public health officials had hoped the result would be double that. Amazingly, the amount of vegetables consumed has barely changed since 2000. This seems even more surprising considering the record growth of farmers’ markets across the United States. In 2009, total U.S. organic consumer product sales grew 5.3 percent to reach $26.6 billion. Fruits and vegetables made up 38 percent of that growth. Packaged salads also hold the #1 spot for all organic produce items sold.

We have a long way to go but little by little, I think we can make a difference this year. Below are some of my personal favorite tricks for increasing my veggie intake. So, grab a carrot and let’s crunch our way to better health.

-Add bell peppers, broccoli, spinach, mushrooms or tomatoes to your eggs and omelets.
-Dip slices of sweet potatoes in a mixture of egg substitute and nutmeg and bake on a lightly greased pan in a 425° oven for 20 min. for tasty sweet potato fries.
-Pile spinach leaves, tomatoes, peppers and onions on pizza.
-Try veggie lasagna.
-Add fresh broccoli, green beans, corn or peas to a casserole or pasta.
-Add lettuce, tomato, onion, sprouts and cucumber to sandwiches.
-Order salads, vegetable soups or stir fried vegetables when eating out.
-Choose beans, coleslaw, and corn on the cob or a side salad instead of french fries.
-Snack on raw veggies like baby carrots, pepper strips, broccoli and celery.
-Make fruits and vegetables visible by having fresh fruit on the table or counter top and cut carrots or celery in the fridge.
-Pick up ready-made salads from the produce shelf for a quick salad anytime.

Happy eating!