Hemp Seeds

Hemp Seeds

Hemp seeds are produced from the hemp plan (Cannabis sativa L).  Hemp is commonly confused with marijuana, as it belongs to the same family.  Actually, the two plants are quite different.  The most notable difference is the level of THC (delta-9-tetrahydro cannabinol).  Hemp contains less than 1% of THC, which is a psychoactive drug.  Marijuana contains up to 20%  or more. 

Hemp plants are cultivated for industrial use and harvested for their fibers, seeds, oils, and meal.    Industrial hemp seeds are available in different forms.  They can be sterilized, toasted, roasted, or cracked.  They can be pressed into oil, or hulled into meal.  Hemp thrives nearly anywhere tolerating a variety or growing conditions.  It is rarely affected by pests or disease.   Hemp products include hemp seeds, hemp milki, hemp oil, hemp cheese substitutes, and hemp protein powder.  These products can be purchased at most health food stores.  

Hemp seeds major producers include Canada, France, and China.  Interestingly, both George Washington and Thomas Jefferson grew hemp in their gardens.  Ben Franklin produced hemp paper in his mill, and hemp paper was used for the Declaration of Independence.

Industrial hemp has many uses from paper and textiles to plastic and fuels.  It can be used in place of traditional paper from wood  and be recycled more times than paper made from wood.   Plastic made from hemp is bio-degradable.  

Hemp seeds can be used in many food products.   Hemp seed food products are considered more allergy free than many other seeds.  Hemp seeds contain 20 different varieties of amino acids including the 9 essential amino acids for sustaining good health.   Hemp seeds contain the necessary fatty acids known as "good fats".    Hemp seeds contain high amouts of protein and fiber, both soluble and insoluble.

According to the USDA 3 TBS of hemp seeds contain 116 calories and these nutrients: 

 

Protein - 9.47 grams

Carbohydrates - 2.60 grams

Fat - 1.2 grams 

Total fatty acids - 14.62 grams

Monounsaturated fatty acids - 1.62 grams

Polyunsaturated fat - 11.43 grams

Saturated fatty acids -  1.38 grams

Hemp seeds contain a variety of vitamins and minerals and are especially rich in vitamin E , magnesium, phosphorus, and potassium.   They are a good source of iron, zinc, and B vitamins including niacin, riboflavin, thiamine vitamin B6, and folate.   The amount of omega-3's in hemp seeds and the seeds' healthful omega-3 to omega-6 ratio can together help to reduce inflammmation.

Hemp seeds are a rich source of gama linolenic acid (GLA), a poly unsaturated fatty acid which may also have anti-inflammatory effects.  Reducing inflammation may help managesymtoms of chronic diseases such as metabolic sytndrom, type 2 diabetes, arhtritis, heart disease, and non-alcohol related fatty liver disease.

 

Ways to incorporate hemp seeds into the diet:

• Sprinkling whole or ground seeds on  cereal or yogurt
• Adding the seeds to smoothies
• Baking with hemp seeds and other rich omega-3s
• Making hemp milk at home using whole seeds
• Sprinkling hemp seeds along with other seeds or nuts on a salad.

Lentils

Lentils:

The lentil (Lens culinaris) is an edible legume.   It is a bushy annual plant known for its lens-shaped seeds.   As a food crop, the majority of the world production of lentils  comes from Canada, India, the United States, and Turkey.  Lentils are the oldest legume and among the earliest crops domesticated in the Old World.  Carbonized remains of lentils have been found alongside human habitatikons dating back to 11,000BC in Greece.  The lentil is indigenous to Western and Central Asia. 

Lentils are cooked worldwide, most widespread throughout South Asia, the Mediterranean, and West Asia.  In India lentils are part of the everyday diet with either rice, or roti (a flatbread).  Lentils are used to prepare an inexpensive and nutricious soup all over Europe and North and South America.

There are several varieties of lentils.  Here are the most common ones:

Brown - Most widely eaten type.  Have an earthy flavor, hold their shape well during cooking, and                    are great in stews.

Puy - Come from the French region of Le Puy.  Similar in color, but one third the size of green lentils.
          They have a peppery taste

Green - Can vary in size.  Usually a cheaper alternative to Puy.

Yellow and Red - Are split and cooked quickly.  Have a somewhat sweet and nutty flavor.

Beluga - Tiny black lentils that look almost like caviar.  Great base for a warm salad.

Lentils are packed with B vitamins , magnesium, zinc , and potassium.  They are over 25% protein, and a great source of iron.
Lentils are rich in polyphenols, a category of health promoting phyto chemicals, such as procyanidine and flavonols, known  to have strong antioxidant, anti-inflammatory, and neuroprotective effects.  In the lab the polyphenols in lentils were able to stop cancer cell growth especially on the skin.
Lentils may protect the heart by supporting weight loss, preventing homo cysxteine accumulation and improving cholesterol and blood pressure levels.

Lentils contain certain antinutrients such as trypsin inhibitors and phytic acid which reduces the absorption of some nutrients.  Prior soaking and cooking lentils will help minimize these, but regardless you will still absorb the majority of your nutrients. The low levels of readily digestable starch and high levels of slowly digested starch make lentils a good choice for people with diabetes.

Lentil Nutrition:
1 cup of cooked lentils (198 grams) provides:

Calories :  230
Carbs:  39.9 grams
Protein:  17.9 grams
Fat:  0.8 grams
Fiber:  15.6 grams
Thiamine:  22%  RDI (Recommended Daily Intake)
Niacin:  15.6 grams
Vitamin B6:  18% RDI
Folate:  90% RDI
Pantotheric acid:  13%  RDI
Iron:  37% RDI
Magnesium:  18%  RDI
Phosphorus:  36%  RDI
Potassium:  21%  RDI
Zinc:  17%  RDI
Copper:  25%  RDI
Manganese:  49%  RDI

Lentils are easy and quick to cook.  While it is not necessary to soak overnight doing so will help reduce the levels of antinutrients.   Lentils should be rinsed thoroughly to remove any dirt, foreign matter or small stones.   Place the rinsed lentils in a pot and cover with water, add as pinch of salt.  Bring to a boil and simmer uncovered for 15 to 20 minutes.  They should be slightly crunchy or soft according to preference.  Once  boiled drain and rinse with cold water to stop cooking.  Lentils will last up to 5 days in the refrigerator.

Plain cooked lentils as well as lentil soup can be found in cans.

I have loved lentils sinse I was a little kid.  My grandmother, who lived downstairs from us in Brooklyn, New York used to make them.  I called them "my favorite fruit".

Apple Cider Vinegar

Apple Cider Vinegar: 

About:

Apple cider vinegar is a vinegar made from fermented apple juice.  It is made by crushing apples, then squeezing out the juice.  Bacteria and yeast are added to the liquid to start the alcoholic fermentation process, which converts the sugars to alcohol.  In a second fermentation step the alcohol is converted into vinegar by acetic acid forming bacteria.  Acetic acid is what gives vinegar its sour taste and smell.

Apple cider vinegar has a long history as a home remedy.  Records show apple juice has been fermented into vinegar well before 5000 B.C.   The "mother" of  apple cider vinegar is the cloud of  yeast and bacteria in the cider.  It is probiotic which means it may give your digestive system a boost.

The main substance in vinegar, acetic acid, can kill harmful bacteria or prevent them from multiplying.  It has a history of uses as a disinfectant, and natural preservative. 

Adverse Effects:

People with allergies to apples may experience adverse reactions to apple cider vinegar.  Topical use of  ACV (Apple Cider Vinegar) to treat skin diseases may cause burns.  The use of ACV may cause  prescription drugs, such as insulin and other diabetic drugs, heart disease drugs, diuretics, and laxatives to not work as well.   Because of high acidity in ACV  it can damage your teeth, hurt your throat, and upset your stomach.  Regular consumption of ACV may cause a drop in potassium that makes your nerves and muscles work.

Effectiveness:

While there are many studies showing effectiveness of ACV for various applications,  Web MD states that there is no high-quality clinical evidence that regular consumption of ACV helps maintain or loose body weight, or is effective in managing blood glucose or lipid levels.   Research continues, however, and many uses for ACV have been shown.  

Nutrition:  

Apple cider vinegar probably contains pectin, vitamins B1, B2, and B6; biotin, folic acid, niacin, pantothenic acid and vitamin C. 

It also contains small amounts of minerals: sodium, phosphorus; potassium; calcium, iron; magnesium.

ACV also contains significant quantities of acetic acid and citric acid. 

Uses:

ACV is used alone or with honey for weak bones (osteoporosis), weight loss, leg cramps, and pain, upset stomach, sore throats, sinus problems, high blood pressure, arthritis, to help rid the body of toxins, stimulate thinking, slow the aging process, regulate blood pressure, reduce cholesterol, and fight infection.

ACV has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.

Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure.  This could lead to reduced risk of heart  disease. Some studies in test tubes and rats have shown that vinegar can slow growth of cancer cells and shrink tumors.

ACV has various non-health related uses like hair conditioning, skin care, dental care, pet use and as a cleaning agent.  Some people apply ACV to the skin for acne, as a skin toner, to soothe sunburn, for shingles, insect bites, and to prevent dandruff.  It is also used in the bath for vaginal infections.

Studies suggest that vinegar can increase feelings of fullness and help people eat less calories which leads to weight loss. 

Taking ACV:

 It is recommended to use organic, unfiltered apple cider vinegar with the "mother".

The best way to use apple cider vinegar is to incorporate it into your diet by using it in cooking - for salad dressing, home made mayonnaise, etc.

Many people dilute apple cider vinegar in and 8 ounce glass of water or tea.

The daily dosage of ACV is from 1 - 2 teaspoons to 1 - 2 tablespoons per day either in water or Incorporated in food. 

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Pink Himalayan Salt

Pink Himalayan Salt:

About:

Pink Himalayan salt is a type of rock salt or halite from the Punjab region of Pakistan.  These minerals give the salt its pink color, near the foothills of the Himalayans.  Pink Himalayan  salt is chemically similar to table salt.  It contains 98% sodium chloride.  The rest of the salt consists of 84 minerals and trace elements including calcium, magnesium, potassium, copper, and iron.

Uses: 

This type of salt is used the same as table salt: in cooking, to season food, and to preserve food.   Blocks of pink salt sometimes become serving dishes, cooking surfaces, and cutting boards.  Some people use pink Himalayan salt in place of bath salts to improve skin conditions and sooth sore muscles.  It is possible to buy lamps, and candle holders made of pink Himalayan salt, which are claimed to reduce air pollutants.

About Sodium:

Sodium is an essential trace element found in salt.  It can support contracting and relaxing muscles, maintain proper fluid balance and prevent dehydration, send nervous system impulses, and prevent low blood pressure.   Recent research suggests that eating salt can reduce the risk of infection, and kill harmful bacteria.  .  One study on animals found that salt may have a positive effect on symptoms of depression. 

Amounts of Sodium in Salt:

1/4 teaspoon - 575 mg sodium

1/2 teaspoon - 1150 mg sodium

3/4 teaspoon - 1725 mg sodium

1  teaspoon - 2300 mg sodium

Dietary guidelines:  limit intake of sodium to less than 2.3 grams (2300mg, 1 teaspoon)

Here are serious health conditions linked to high sodium intake:

• High blood pressure
• Heart disease
• Stroke
• Liver damage
• Osteoporosis
• Kidney disease

Commonly Claimed Benefits of Pink Himalayan Salt:

1. Improves respiratory diseases
2. Balances your body"s pH
3. Reduces signs of aging
4. Improves sleep quality
5. Regulates blood sugar
6. Increases libido

There is actually no clear evidence to show that pink Himalayan salt provides more health benefits than regular table salt.  While pink Himalayan salt does contain several minerals not found in regular salt, these minerals are in very small quantities, and are unlikely to provide any health benefits.  

Pink Himalayan salt is a more natural salt  than table salt.  Table salt is usually heavily refined and mixed with anti-caking agents to prevent clumping, such as sodium alumnosilicate or magnesium carbonate.   Himalayan salt does not usually contain additives.

From Dr. Axe:

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Almonds

Almonds:

About:

While most people think of almonds as nuts, they are actually botonically seeds locked inside the almond fruit that grows on the almond tree.  Technically the almond fruit is a kind of drupe, rather than a nut.  It is actually a stone fruit, relataed to cherries, plums, and peaches.  

History:

Almonds were one of the first foods that humans domesticated.  Records exist from biblical times back to the Bronze age.  More than 80% of the world's almond production is from California.

Nutrition:

Nutritionally, almonds provide protein, antioxidants, healthy fat, fiber, vitamins, and minerals.  They are one of the most nutritious foods.

One ounce (a small handful) serving provides:

Fiber :  3.5 grams

Protein:  6 grams

Fat:  14 grams (9 of which are monounsaturated)

Vitamin E:  37% of the RDI

Manganese:  32% of the RDI

Magnesium: 20% of the RDI

Also contains amounts of copper, vitamin B2 (riboflavin), and phosphorus.

161 Calories

2.5 grams of digestible carbohydrates

 Health Benefits:

1. Reduce heart attack risk: Those who consume nuts 5 times a week have a 50% reduction in heart attack risk.
2. Lower bad cholesterol:  Almonds have a favorable effect on blood cholesterol levels.
3. Protect artery walls from damage:  Flavonoids in almond skins work with vitamin E to reduce the risk of heart disease.
4. Build strong bones and teeth:  Due to phosphorus.
5. Provide healthy fats and aid in weight loss:  Those who ate nuts twice a weel were 31% less likely to gain weight. 
6. Almonds lower the rise in blood sugar and insulin after meals.
7. Provide good brain function:  Riboflavin and L-carnitine in almonds boost brain activity and may reduce the risk nof Alzheimer's
8. Nourish the nervous system:  According to Ayurvida almonds help increase high intellectual levels and longetivity.
9. Alkalize the body:  Almonds are alkaline forming lowering the risk of osteoporosuys, poor immune function, low energy, and weight gain.

While almonds are not considered a "Superfood", they are fairly nutritious.  Almonds are a good source of  fat, protein, fiber, vitamins, and minerals.

Ways to Eat Almonds:

• Drink Almond Milk, a delicious alternative to cow's milk
• Top off yogurt or oatmeal with almonds
• Grind almonds with a little salt into almond butter for snacks
• Include almonds in you protein or vegetable shake
• Top salads with almonds
• Crush almonds and use as a garnish
• Sprinkle almonds on the top of a pizza 
• Use Almond flour in place of wheat flour

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Walnuts

Walnuts:

About:

Walnuts originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years.  A walnut is the nut of any tree of the genus Juglans, particular, Persian or English walnuts.  Technically the walnut is the seed of a drupe or drupacious nut and thus not a true botanical nut.  It is used for food after being processed, while green for pickled walnuts or after full ripening for its nutmeat.   The walnut is nutrient dense with protein and essential fatty acids. 

There are at least 30 different cultivars of walnuts grown world-wide.  The 2 most common species of walnuts are grown for their seeds - the Persian or English walnut and the black walnut.  The English walnut originated in Persia and the black walnut is native to eastern North America.  The black walnut is of high flavor but due to its hard shell and poor hulling characteristics is not grown commercially.  Many walnut cultivars have been developed commercially which are nearly all hybrids of the English walnut.

In 2016 worldwide production of walnuts was 3.7 metric tons with China contributing 48% of the world total followed by the U.S. , Iran, Turkey, Mexico, Ukraine, and Chile.

Health Benefits:

1.  Good for Your Heart - Walnuts are an excellent source of monounsaturated fatty acids which contribute to heart health.  A diet rich in walnuts can lead to a reduction in bad cholesterol and a boost in good HDL cholesterol.

2.  Diabetes Control - Studies have shown walnuts can improve the function of blood vessel linings , reduce fasting insulin levels, and improve diabetic neuropathy.

3.  Reduce Inflammation -  Walnuts are full of phytochemical substances and poly phenolic compounds which can reduce inflammation in the body.

4.  Mood Enhancer - The omega - 3 fatty acids in walnuts can boost and balance mood by enhancing the function of neurotransmitters in the brain like serotonin and dopamine.

5.  Gorgeous Skin - Walnuts are rich in antioxidants that help prevent oxidative stress that can lead to skin damage.  Walnuts with their healthful fatty acids and antioxidants have the power to combat common skin stressors such as UV rays, pollution, and dust.  

6.  Sleep Aid - Walnuts contain the antioxidant melatonin which helps regulate the hormones in the body which regulate your internal clock.

7.  Weight Management - While they do contain carbohydrates, calories, and fat, they do not lead to weight gain, but have the power to improve metabolism.

8.  Cancer Prevention - The phenolic compounds and antioxidants contained in walnuts can help control the growth of cancer cells.

9.  Enhanced Bone Health - The high concentration of omega - 3 fatty acids help promote bone health.  They have the power to boost calcium absorption and hence bone density.

10. Cognitive Benefits - The antioxidants, poly phenols, and polyunsaturated fat play a vital role in reducing the risk of inflammation and reduce the oxidative stress associated with diseases like Alzheimer's.  

Nutrition:

1 ounce (30 grams) about 14 halves

185 Calories 

4% Water

4.3 grams Protein

3.9 grams Carbs

0.7 grams Sugar

1.9 grams Fiber

18.5 grams Fat

Walnuts are primarily made up of protein and polyunsaturated fat.  They contain a relatively high percentage of omega - 3 fat which has been linked to various healthy benefits.

Walnuts are an excellent source of several vitamins and minerals.  These include  copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E. 

Walnuts are one of the richest dietary sources of antioxidants.  These include ellagic acid, ellagitanins, catechin, and melatonin.

Quick Serving Ideas:

• Mix crushed walnuts into plain yogurt and top with maple syrup
• Add walnuts to salads, or sauteed vegetables
• Puree walnuts, cooked lentils, and your favorite herbs and spices.  Add enough olive oil to achieve a dip-like consistency
• Add walnuts to a poultry stuffing recipe
• Roast at 160 - 170 degrees F. for 15 - 20 minutes for a toasted taste and consistency.

Watermelon Radishes

Watermelon Radishes:

The other day my wife came home from work and told me that one of her coworkers brought in something called a Watermelon Radish.  She tried it and it was good.  Next trip to the supermarket we looked for and found Watermelon Radishes.  I had never heard of them before. 

The Watermelon Radish is also known as Rose Heart or Red Meat.  It is an heirloom Chinese daikon radish, a member of the Brassica (mustard) family along with arugula, broccoli, and turnips.   

Watermelon radishes are edible globular roots attached to thin stems and wavy green leaves.  

Their exteriors are creamy white with pale green shoulders, a sign of the chlorophyll it received from exposure to the sun.  Watermelon radish flesh is white closest to their exterior and becomes bright circular striations of pink and magenta toward the center.  Hence the watermelon reference.

The flesh is tender crisp, succulent and firm.  Its flavor is mild, only slightly peppery with some sweet almond notes.  

They can be served raw, pickled,  or cooked, hot or cold.  They can be braised or roasted like a turnip, or mashed like a rutabaga.   Similar to regular radishes  watermelon radishes do not have to be peeled before eating.  Just make sure to wash them very well, and scrub away any dirt.

  They pair well with fennel, apple, cheeses such as feta and chevre, butter, creamy based dressings, vinaigrette, bacon, white fish, cucumbers, mild salad greens, cooked eggs, noodles such as soba and udon, citrus, cilantro, mint, and tarragon.

The watermelon radish is rich in phosphorus, potassium, magnesium, calcium, vitamin A, and vitamin C.  It is also a good source of phytochemicals and antioxidants.  One cup contains just 16 calories. 

Watermelon radishes are available all year, but most commonly available during spring and late fall.  Since they are a cool season crop preferring soil te3mperatures below 68 degrees F., overly warm soil temperatures affect the radishes flavor turning a mild pepper flavor into a bitter sting.

Roasted Watermelon Radishes:

1 lb. Watermelon radishes, trimmed and quartered

2 TBS coconut oil

1 tsp ko0sher salt

1/4 tsp black pepper

2 TBS fresh parsley, finely chopped

1 lemon, zested

Preheat oven to 375 degrees F. 

Toss cut radishes with melted oil and salt on a sheet pan

Roast 30 minutes tossing half way through until slightly browned

Toss radishes with pepper, parsley and lemon zest. 

Enjoy!