Foods That Help You Live Longer

Foods That Help You Live Longer:

These are Foods that are scientifically proven to help you live longer and healthier lives.  The information is from a video posted by Chiropractor Dr. Alan Mandell.

The foods listed foods are anti-inflammatory, high in antioxidants, high in fiber, and also high in Omega 3 fatty acids.  I believe you should include as many of these foods as you can in your diet for a longer and healthier life.  I have included links to posts from this blog next to most of the foods. 

1.  Leafy Greens (spinach, kale, arugula) 

https://fruitandveggiesense.blogspot.com/searchq=spinach   https://fruitandveggiesense.blogspot.com/search?q=kale

https://fruitandveggiesense.blogspot.com/search?q=arugala

2.  Extra Virgin Olive Oil

3.  Walnuts

4.  Avocados   https://fruitandveggiesense.blogspot.com/search?q=avocado

5.  Chia Seeds  https://fruitandveggiesense.blogspot.com/search?q=chia+seeds

6.  Oatmeal  https://fruitandveggiesense.blogspot.com/search?q=oatmeal

7.  Bell Peppers  https://fruitandveggiesense.blogspot.com/search?q=bell+peppers

8.  Blueberries  https://fruitandveggiesense.blogspot.com/search?q=blueberries

9.  Apples  https://fruitandveggiesense.blogspot.com/search?q=apples

10.  Hot Peppers

11.  Salmon

12.  Dark Chocolate (more than 75% cacao) https://fruitandveggiesense.blogspot.com/search?q=chocolate

13.  Coffee  https://fruitandveggiesense.blogspot.com/search?q=coffee

14.  Basil and Mint  https://fruitandveggiesense.blogspot.com/search?q=basil

                          https://fruitandveggiesense.blogspot.com/search?q=mint

15.  Green Tea  https://fruitandveggiesense.blogspot.com/search?q=green+tea

16.  Sweet Potatoes https://fruitandveggiesense.blogspot.com/search?q=sweet+potatoes

17.  Garlic  https://fruitandveggiesense.blogspot.com/search?q=garlic

18.  Yogurt  

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Salanova Lettuce

SALANOVA Lettuce:

About:

Salanova lettuce (Lactuca sativa) is considered the newest innovation in salad mix production, and a superior hydrtoponic lettuce.  There are 5 different types of Salanova lettuce: Butterhead, Oakleaf, Lollo, Crispy, and Batavia, in two different colors, red and green with various shapes and texture.  Each variety has a round base and a rossette pattern with 3 times the amunt of leaves as a standard head of lettuce.  

Sometimes called "Triplehead", Salanova lettuce is made of small uniformly sized leaves growing in a uniquely structured core.  It is also known as easyleaf and multileaf.  Salanova lettuce is harvested when fully mature and may have a sweet flavor and a softer buttery texture or a crisp frilly texture with a crunch similar to iceberg.  

Season:

Salanova lettuce is available year-round.

Nutrition:

Salanova lettuce contains calcium, fiber, a small amount of protein and iron.  Red-leaf varieties offer anrioxidant benefits in the form of anthrocyanins, which are phytonutrients that give the lettuce its dark burgundy color. 

Uses:

Pairs well with Dijon mustard, yogurt, radish, cucumber, mint, bean sprouts, tomatoes, spring onions, red onions, garlic, anchovies, fish duck breast, prawns, and poultry. 

Salanova is a unique lettuce benefitting both commercial farms, and home gardens, because it is easy to grow, produces a higher yiel, has a longer shelf life, has improved resistance to disease, and requires less labor to haravest and prepare for market.

The Salanova lettuce cutter:

Gold Kiwi

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Gold Kiwi:

Here is the link for the green kiwi:  https://fruitandveggiesense.blogspot.com/search?q=kiwi

Description:

The Gold kiwi is different from the common green kiwi in color, texture and flavor.   The Gold kiwi has a bronze toned smooth hairless, paper-thin skin. The Golden kiwi's flesh is dotted with edible black seeds.  Its flavor is sweet and tropical with notes of pineapple, and mango.  Its oval shape is blunted at the stem end.  The entire Gold kiwi fruit is edible.
The Gold kiwi is an edible berry.  All other kiwis are cultivars of Actinidia deliciosa.  The Gold kiwi is a distinct and independent species named Actinidia chinesis.   Italy produces more kiwi fruit than any other country.   Gold kiwi is available summer through spring.

Differences Between Green and Gold Kiwis:

Appearance:  Green kiwi has a fuzzy brown skin.  The Gold kiwi has a smooth hairless skin with a golden brown color.

Flesh:  Green has a bright green flesh with black seeds.  The Gold is vibrant yellow with a smaller core and fewer seeds.

Taste: Green kiwi has a fresh tangy-sweet taste that resemble a cross between banana, strawberry, and pineapple.  The Gold Kiwi has a more sweet taste said to be a cross between mango and strawberry.

Nutrition:

Low Cal  - one serving (2 Kiwis)  Green: 90 calories; Gold: 110 calories

Vitamin E & Folate - both green and gold are good sources of vitamin E.  Only green has a good source of folate.

Vitamin C - green has a full day's supply of  vitamin C, more than an orange.  Gold has 3 times as much as an orange.

Fiber  - high fiber,helps increase metabolism.

10 Kiwi Benefits:

1. Helps digestion with Actinidain
2. High potassium helps control blood pressure
3. Combination of antioxidants helps prevent DNA damage
4. High vitamin C helps boost immunity
5. High fiber and low glycemic index helps in losing weight
6. High fiber helps maintain digestive health
7. High fiber helps eliminate toxins from the digestive tract
8. Consumption helps prevent blood clots and reduce triglycerides
9. Low glycemic index does not raise blood sugar rapidly.
10. Study found 3 servings of kiwi per day reduced macular degeneration by 36%

So..... Eat up!  Enjoy!  I show you how.

Gold Kiwi - Coconut Upside down Cake:

2 TBS melted butter

2 TBS brown sugar

4 - 5 gold kiwis peeled and sliced

7 TBS butter softened

1 1/3 cups granulated sugar

2 large eggs

2 1/2 cups self-raising flour

1/2 cup shredded coconut 

juice of 2 limes

3 ounces of coconut milk

Pre-heat oven to 350 degrees F.  Grease and line 8 inch round pan.  Pour in melted butter and sprinkle with brown sugar, then top with single layer of sliced kiwi fruit.  Beat softened butter and granulated sugar for 3 minutes until pale and creamy.  Add eggs one at a time  beating mixture with each addition.  Fold in flour, shredded coconut , coconut milk, and lime juice until combined. 

Pour cake mixture over kiwifruit and smooth with a spatula.  Bake for 40 - 45 minutes until toothpick comes out clean.  Cool on a rack for 10 minutes and turn out of pan.

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Cardoon

Cardoon Revisited:

About:

Cardoon is a Mediterranean vegetable closely related to the artichoke which is cultivated for its edible leafstalks and roots.  Cardoon is a naturally occurring  form of the same species as the globe artichoke.   The cardoon is also called artichoke thistle, cardone, cardoni, carduni, or cardi. 

History:

 Cardoon is native to the western and central Mediterranean, where it was cultivated in ancient times.  The cardoon was popular in Greek, Roman, and Persian cuisine and remained popular in medieval and early modern Europe.  It was common in the vegetable gardens of colonial America, but fell from fashion in the late nineteenth century.  Cardoons are a common vegetable in northern Africa and often used in Algerian or Tunisian couscous. Today cardoon is considered a weed in Australia and California because of its invasive nature and adaptability to dry climates.  Although not very popular today cardoons can be found in some supermarkets and farmer's markets, usually during the winter months.  Cardoon is harvested in the winter and spring.

My Story:

My first exposure to cardoon was working in a supermarket in Florida.   The box was marked "Cardone" and all the people in the produce department thought it was such a hoot when someone would come in around the holidays and ask for "cardooni's".  The sound of it kind of reminded me of "Father Guido Sarducci" from Saturday Night Live.  Cardoon was one of those items that you were required to carry, but you would be lucky to sell half the box before you had to throw it away.

Using:

Cardoons are only edible when cooked.  The taste has been described as a cross between artichoke and celery.  To cook, trim off any leaves or thorns and peel the stalks with a vegetable peeler to remove the indigestible outer fibers.  Cardoons discolor when cut so place cut pieces in cold water with lemon juice.  Cardoons can be braised, sauteed, boiled in soups and stews, or dipped in batter and deep fried.  One caveat though, depending on age they can take up to an hour to get soft and tender enough to eat. 

Cardoon has attracted attention recently as a possible source of bio diesel.  The oil extracted from the seeds of the cardoon is called artichoke oil and is similar to safflower and sunflower oil in composition and use.   Cardoons are used as a vegetarian source of enzymes for cheese production and are also grown as  ornamental plants for their imposing architectural appearance.   

Season:

Cardoon are available September to March.  You'll usually see it around Christmas.

Selecting and Storing:

Choose firm and very crisp cardoons with a touch of dew on them.  Discoloration of the cut end is normal.  To store cut in half crosswise and wrapped in a wet paper towel and put in a paper or plastic bag.  Refrigerate in the crisper for one to two weeks, but no longer.  Use the top half first.  Dried out cardoon is inedible.  

So...... Eat up!    Enjoy!   I'll show you how. 

Simple but Good

Fried Cardoon

1/2 bunch of cardoon trimmed of leaves, thorns, and outer fibers, cut to 3 inch pieces

lemon juice for simmering water

egg, beaten

seasoned bread crumbs

canola oil for frying

Add lemon juice to pot of boiling water.   Add cut cardoons and boil for 15 to 30 minutes.  They are done when you can easily push the ridge flat with a fork.  Allow to cool then dip the flattened cardoon in the egg and then the breadcrumbs.  Fry until golden brown.  Remove to a piece of paper towel to drain excess oil.   Enjoy while warm. 

Honeybell Oranges

Honeybell Oranges:

We are approaching the season for the famous Honeybell orange .  I'm reminded of one time. when I was working at a supermarket. our produce manager manager got on the P.A. system to promote the Honeybells and said, "What the hell!  Buy a Honeybell.  Well, no sooner did he put down the microphone the store manager was calling him on the store intercom to tell him that he couldn't say that.   What a hoot.  The produce guy didn't see anything wrong with it. 

Honeybell oranges are exceptionally sweet and juicy and only reach the peak of ripeness during January.  Also known as Minneola Tangelos,  Honeybell oranges are actually not oranges at all.  They are a cross between Darcy variety of tangerine and either  Duncan or Bowen variety of grapefruit.

The Honeybell is prized for its sweetness and relative scarcity along with its abundant supply of juice.  All Honeybell trees in the U.S. grow along the Indian River in Florida.  A Honeybell is the size of an adult fist and has a tart, tangy,  tangerine taste and a large quantity of juice.  They generally have loose skin and are easier to peel than an orange with a characteristic "nipple" at the stem.  This feature give it the look of a bell, hence the name "Honeybell". 

In season Honeybells are available in your supermarket.  They can also be ordered online directly from commercial orchards  or through catalogues as a gift item.  

Consider Honeybells as a gift of sunshine for someone you love, or yourself. 

 

Anti-inflammatory Foods Primer

The information in this post comes mainly from research done at the University of South Carolina.



Anti-inflammatory Foods Primer

Chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's.  Carbohydrates, fat, and cholesterol are among the food components most likely to encourage inflammation.

Here are foods that cause inflammation:

• Refined carbohydrates - white bread, pastries, pasta
• French fries - and other fried foods 
• Soda - and other sugar sweetened beverages
• Red meat - burgers, steaks, processed meats
• Margarine - shortening and lard

Anti-inflammatory Foods:

Magnesium, beta-carotene, vitamins A, B6, C, D, and E, fiber, omega-3 fatty acids, flavonoids, turmeric, and tea are the strongest anti-inflammatories.

Here are foods that are anti-inflammatory:

• Chia Seeds
• Wild fish (salmon)
• Turmeric
• Ginger                         
  
                                                               
• Garlic 
• Broccoli
• Dark Leafy green (Cruciferous-spinach, kale, collards)
• Extra Virgin Olive Oil
• Grapes
• Flax seeds          
  
  
• Papaya
• Apple peel
• Blueberries
• Tea (esp. green)
• Sweet Potatoes
• Cinnamon
• Greens (spinach, kale, collards, chard)
• Asian mushrooms
• Nuts (walnuts, almonds, cashews)
• Avocado             
• Hemp seeds
• Cayene pepper                          
  
• Kelp
• Tart cherries

Full descriptions of most of these foods can be found in articles of this blog.  Just put the item in the search box in the upper left corner of the page and click to be taken to the artcle.

If you found this post helpful, please share it.

So eat up!  Enjoy!  Food can also be medicine.

Are You Still Drinking Milk ?

Are you still drinking milk? 

Milk is a white liquid nutrient rich food produced by the mammary glands of mammals.  It is the primary source of nutrition for infant mammals before they are able to digest other types of food.  Early lactation milk contains colostrum, which carries the mother's antibodies to its young and can reduce the risk of many diseases.  

While cow's milk has been a daily staple food for many people for many years some recent studies suggest that milk may have harmful effects on the body.  Other research, however, points out health benefits to dairy.

Milk contains 18 out of 22 essential nutrients.  It contains more calcium, magnesium, phosphorus, potassium, zinc, and protein per calorie than any other food in a typical diet.

Milk also provides iron, selenium, vitamin B6, vitamin E, vitamin K niacin, thiamine, and riboflavin.  Fat content varies with 4.5 grams saturated fats, 2.5 grams unsaturated fats, and 24 milligrams  cholesterol.  

Benefits of Milk

• Appetite control - helps people feel fuller
• Bone development - helps improve weight and bone density in children
• Bone and Dental health - a glass of milk contains 30% of the daily requirement of calcium, also potassium and magnesium important for healthy bones and teeth
• Diabetes prevention - several studies found that whey protein in milk may help prevent type 2 diabetes
• Heart health - milk fat helps raise levels of HDL which helps prevent heart disease and stroke.  Also good source of potassium which helps balance blood pressure.

Negative Side Effects of Milk

• Acne -  in teenagers and adults
• Other skin conditions - Eczema is worsened by mil and dairy
• Allergies - it can cause skin reactions such as eczema and gut symptoms such as colic, constipation, and diarrhea and other reactions such as anaphylaxis, wheezing, difficulty breathing and bloody stool
• Bone fractures - drinking 3 or more glasses of milk a day increases the risk of bone fractures in women
• Cancer - excess calcium from milk and other foods increase the risk of prostate cancer.  Milk sugars may be linked to a slightly higher risk of ovarian cancer
• Lactose intolerance - cow's milk has a higher amount of lactose than that of other animals.  Up to 75% of the world's population has some form of lactose intolerance. 

Alternatives to Milk

Soy Milk - Soy milk has been the most popular non-dairy substitute for decades because its  nutrition profile closely resemble that of cow's milk

Almond Milk - Almond milk is a great dairy alternative when you are looking to cut calories

Rice Milk

Coconut Milk

Hemp Milk

Cashew Milk

Should you eliminate dairy from your diet?
You decide !