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What’s in Your Oatmeal? Not Glyphosate, I Hope!?

PLUS: How to Make the Best Overnight Oats!

Jill-Ann Ouellette
March – April 2025 • Vol 4, No 15

These cold, windy, late-winter days often lead one to stay inside and stay warm, unless you are a hardcore winter sports buff, then this region of the country beckons you outdoors. Who doesn’t like to warm up with a cozy bowl of oatmeal with a cup of cocoa or tea on the side?

My husband likes to make a big batch of oatmeal to ensure a few extra leftover bowls—which always get gobbled up. Our batch starts with fresh chopped apples, cinnamon, and dried cranberries or raisins boiled in water (with a pinch of salt and possibly a dash of olive oil). Next, we add the whole, rolled oats and mixed nuts. We bring it briefly back to a boil, stirring so it doesn’t stick to the bottom, then let the liquid soak up off the heat for five minutes. Then into the bowls it goes! I prefer a touch of brown sugar and a dash of cream in my bowl. My hubby likes Greek yogurt and honey atop his.

If you’re a health nut, you may know this already, but for those who don’t, the quality of your whole oats is very important. Before you pledge to have a bowl of oatmeal every day in the name of heart health, there can be a downside.

Oats can contain glyphosate, the weed killer in Roundup. Monsanto first sold glyphosate to growers in 1974. Glyphosate has been linked to severe health problems. Conventional growers use glyphosate widely on crops just before harvest to dry them out. This is bad for the environment and bad for consumers! The health risks of glyphosate include: liver and kidney damage, endocrine and reproductive issues, digestive issues, possibly cancer [webmd.com], and neurological damage [neurosciencenews.com].

On the positive side, glyphosate levels in oats have been decreasing in recent years. But, don’t just think of whole oats, consider the common use of oats in processed foods—like so many cold breakfast cereals, granola/ snack bars, even oat milk. Glyphosate does not belong in foods that children and adults eat every day!

Back in 2018, the Environ-mental Working Group (EWG) found glyphosate levels in oat products ranging from 0 to over 2,800 parts per billion (ppb). Tests were conducted on non-organic, conventional oats. They led an advocacy campaign to stop the use of glyphosate for farming. Several companies, including Kellogg’s, pledged to not buy from growers using this technique.

In 2023, the EWG found that glyphosate levels in oat products were lower, with some samples having undetectable levels. In addition to EWG’s campaign, there was the pandemic-related supply-chain issues and price increases that may have led to reduction in the use of glyphosate.

What brands of oats that contain glyphosate should you avoid? Both Quaker Old-Fashioned Oats and General Mills oat products have been found to have high levels of glyphosate.

How can you reduce your exposure to glyphosate in oats? Choose organic oats and look for glyphosate-free oat products. They are costlier, but your health is priceless!

Here are some healthier options: Back Roads Oats, Seven Sundays, Healthy Traditions, Avena Foods, Almond Cow, Laird Superfood, Red Tractor Foods, MUSH foods, and of course, the organic options—Nature’s Path, Simple Truth, Kashi, Cascadian Farm, and 365 brands.

As always, read the food labels when buying processed foods. Beware of oats that don’t advertise they are glyphosate-free. Here in the U.S., a certified product must contain no glyphosate residues (less than .01 ppm) as tested in a third-party lab. (Other parts of the world often have a higher threshold standard.)

Be a wise consumer and protect your health by reading those labels more closely and choosing healthier oats and oat products!

How to Make the Best Overnight Oats

With warm, summer weather approaching, it’s time to change up your breakfast routine. Many folks switch from hot coffee to iced… How about swapping that warm bowl of oatmeal for a pre-packed jar of refreshing, creamy overnight oats?

Overnight oats are the easy, healthy breakfast you’ll always feel good about eating. Remember, choosing organic makes this morning ritual safer and healthier (by reducing potential exposure to pesticides). Oats are high in protein and fiber, which will keep you full throughout the morning. In a 2022 groundbreaking study, it revealed that oats may hold the key to reducing chronic inflammation, a major contributor to cardiovascular disease. How, you ask? Well, oats contain 3 grams of B-Glucan, which improves low-density lipoprotein (LDL) cholesterol levels and reduces cardiovascular risk directly. It’s great that they taste great and are great for you! Plus, they’re perfect for taking on-the-go. Here’s a formula for making the best overnight oats every time.

Unlike a bowl of warm oatmeal, overnight oats are meant to be eaten cold, straight from the refrigerator. They are soaked in milk and yogurt overnight (or non-dairy alternatives), which gives them a soft, texture that you’ll find ultra-creamy and subtly sweet. In the morning, you can add your favorite toppings, such as fresh or dried fruit, nuts, seeds, or nut butters.

Overnight oats are simple to make, taking no more than five minutes of prep. You can throw a batch together during your weekend meal prep, making four grab-and-go breakfasts to eat throughout the week (the oats last about four days in the fridge). You can also scale this recipe down to make single servings.

Base Ingredients

Old-fashioned rolled oats. Old-fashioned rolled oats are the best choice for overnight oats. They soak up the liquid overnight, leaving you with a creamy (not mushy) texture. (Save the steel-cut and quick-cook oats for another time.)
Milk: You can make overnight oats with any kind of milk—dairy or non-dairy. If using non-dairy milk, it’s best to stick with an unsweetened version.
Greek yogurt: Greek yogurt makes overnight oats more filling and gives them a super-creamy texture. To make the oats vegan, swap in an equal amount of your favorite dairy-free yogurt.
Chia seeds: While chia seeds are an optional ingredient, they add a boost of fiber, protein, and omega-3s. The seeds plump as they soak, giving the oats a thicker consistency.
Flavorings: This part makes your oats taste really good. A shake of Ceylon cinnamon is a classic add-in; maple syrup or honey, add a hint of sweetness, and a pinch of kosher salt is necessary for a balanced flavor.

Memorizing a simple ratio will have you making them without a recipe in no time. Use equal parts old-fashioned (organic is best) rolled oats and milk, plus half as much yogurt. For example, the recipe below calls for 2 cups rolled oats, 2 cups milk, and 1 cup yogurt. From there, you can add whatever toppings you prefer (more on those below).

Overnight Oats Recipe

Yield: Serves 4, Prep: 5 minutes

2 cups old-fashioned rolled oats
2 cups dairy milk or unsweetened non-dairy milk
1 cup plain Greek or non-dairy yogurt
3 tablespoons maple syrup or honey
1 tablespoon chia seeds (optional)
1/4 teaspoon ground cinnamon
1/4 teaspoon kosher salt
Optional toppings: fruits, nuts, seeds, nut butter

Instructions:

Place all the ingredients in a large bowl.
Stir together until well combined.
Cover and refrigerate overnight. You can divide the oats into individual jars at this point if desired. Cover and refrigerate for at least 4 hours, preferably overnight.
Stir before serving with desired toppings.

While you can certainly eat them as is—just give the bowl a good stir, first. This breakfast is even better with toppings. Fresh fruit, dried fruit, nuts, seeds, and nut butter are all fair game. Keep in mind that nut butters, dried fruit, some fresh fruit (like blueberries, apples, and citrus) can be added before the overnight soak. You’ll want to wait to add delicate or crunchy toppings, such as nuts, seeds, and toasted coconut, until the morning you plan to eat them.

Overnight oats are great to serve your young ones before a school day, for anyone on the go, or just because they are delicious. Give them a try!

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2025-02-27T06:27:54-07:00Recipes|

The Perfect Sautéed Mushrooms

Mushrooms: Versatile, Nutritious & Delicious

Jill-Ann Ouellette
January – February 2025 • Vol 4, No 14

Mushrooms can be eaten raw, sautéed, grilled, broiled, roasted, dried, steamed in microwave, canned, pickled, marinated, substituted as a burger or sandwich meat—no matter how you slice a mushroom, they are a great addition to any meal!

The most common mushrooms consumed in the US are white button mushrooms (about 90%). Worldwide, there are thousands of different types of mushrooms. Each has its own unique shape, flavor, and texture. About 650 types have been broadly studied, cultivated, and consumed for health and medical applications. Most grocery and health-food stores carry a limited variety. Perhaps you are interested in foraging…

There is a longstanding foraging tradition, where the top-four mushrooms to find in the wild are: chicken of the wood, chanterelles, morels, and giant puffballs. Wild mushrooms are found in forests and fields when it’s damp out or after it has rained. Local Montanans know to search for morels the year after a forest fire for a bounty of these beauties. Many local and five-star restaurants seek these delights to plate for their diners.

Mushrooms are nutritious as well. If you want to skip your multi-vitamin and add vitamin B5, B3, and B2, plus copper and selenium, you can eat them every day. Mush-rooms also have protein, fiber, potassium, vitamin D, and calcium. They are 90% water for extra hydration. Mushrooms also have antibacterial properties. They can help lower your blood pressure and cholesterol and boost your immune system, to name a few health benefits.

When you wash your mushrooms, they are like sponges and they will soak up excess water, which means you want to be careful when cleaning them. If the mushrooms are really dirty, submerge them briefly in a bowl of water, then drain or rinse quickly. If they are fairly clean, just wipe off any excess debris with a damp paper towel. You can cook the extra moisture off, so it’s not a big deal if they absorb some water, but more water means they will take longer to cook, and they will steam before they brown.

What’s the best oil to sauté mushrooms in? Any oil works, but the best combination is avocado or olive oil with butter. This combination gives you both browning and flavor. The oil keeps the butter from browning too quickly and burning, and the butter brings a richness you can’t achieve with oil alone. If you don’t want to use butter, use an extra two tablespoons of oil. The oil will cook the mushrooms nicely—it will just lack that extra bit of richness and nuttiness that the butter brings.

A little trick I learned years ago to mellow the mushroom flavor is to add a touch of white wine or distilled vinegar along with lemon juice from one slice to the cooking process. I have had guests that don’t like mushrooms wonder why they liked my mushrooms, and made a few spouses envious. I always tell them about this trick.

Enjoy this quick and easy recipe as a side, or upgrade some of your favorite dishes by topping it with sautéed mushrooms and onions. Pile them over grilled chicken, salmon, or steak, top flatbreads or pizzas, make it an accent in a grain bowl, or even the centerpiece.

A couple of tips before we get started: To keep the onions from taking on the mushroom juices, wait to add the onions until the mushrooms have released their excess liquid and almost all of that liquid has evaporated. Once you get there, add the onions, and let them sauté and brown in the fat alongside the mushrooms.

How long should you sauté mushrooms? While the mushrooms are ready to eat once the moisture has evaporated, now they can finally start to sauté and brown—which adds richness to their flavor. You are looking at just around 15 minutes total on the stovetop for the perfect sautéed mushroom. Let’s get cooking…

Sautéed Mushrooms

Ingredients:

1 pound cremini mushrooms (my favorite)
1 large sweet onion (about 12 ounces)
2 cloves garlic or ½ t. garlic powder
2 T. unsalted butter
2 T. avocado or olive oil
1/2 t. sea salt, divided, plus more to taste
1/4 t. freshly ground black pepper, plus more to taste
1 medium lemon
1/4 bunch fresh parsley
1/4 cup dry white wine (or your favorite), or 2 caps full of white vinegar

Instructions:

Clean and slice the cremini mushrooms into 1/4-inch pieces. Halve the large sweet onion, then slice into 1/4-inch half-moons. Mince 2 garlic cloves.
Heat a large skillet on high heat. Add 2 T. unsalted butter and 2 T. avocado oil. When the butter melts, add the mushrooms and 1/4 t. of the sea salt. Cook, stirring occasionally, until the mushrooms release their liquid and the liquid is almost evaporated, 5 to 10 minutes.
Add the onion and season with the remaining 1/4 t. sea salt and 1/4 t. black pepper. Cook, stirring occasionally, until the onions and mushrooms are tender and golden-brown in spots, 7 to 10 minutes. Meanwhile, finely grate the zest from 1 medium lemon until you have 1/2 t. Juice the lemon until you have 2 T. Pick and finely chop the leaves from 1/4 bunch fresh parsley until you have 2 T.
Add the garlic to the onion and mushroom mixture and cook, stirring often, until golden and fragrant, about 1 minute. Add 1/4 c. dry white wine or 2 caps full of vinegar and cook until completely evaporated, 1- to-2 minutes.
Remove the skillet from the heat. Add the lemon juice, lemon zest, and parsley, and toss to combine.

Be creative and switch out the fresh parsley for any leafy, tender, green herb, such as cilantro, basil, or dill. Also, you can store the sautéed delights for up to five days in an airtight container in the fridge.

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2024-12-27T08:26:22-07:00Recipes|

The Flavor of Fall—Pumpkin!

Recipe: Roasted Pumpkin Salad

Jill-Ann Ouellette
November – December 2024 • Vol 4, No 13

RECIPE: ROASTED PUMPKIN SALAD

Slice the pumpkin in wedges as you would a watermelon. Place pumpkin wedges on a baking sheet lined with wax paper. Shake a little garlic powder on them. Roast in the oven at 350º for 30 to 40 minutes until tender. Let cool.

Place the cooled pumpkin on a bed of arugula on the serving plate. Add feta cheese chunks or crumbs. Garnish with Italian parsley. Other garnishes can include sunflower seeds, hemp hearts, etc. Drizzle with olive oil and balsamic vinegar. Season with coarse Himalayan salt and black pepper. Serve and enjoy!

As the leaves change color and the air turns crisp, it’s the perfect time to embrace the flavors of the season. Everywhere you go you will find pumpkin-spiced flavored foods and drinks. Last year, I laughed every time I drove down Park Street because the lube center offered pumpkin-spice oil changes!

While the official beginning of fall was September 23rd, the season can arrive anytime in the general vicinity. When thinking about harvest season, our thoughts go to the garden: oh, those hearty root vegetables, the big, beautiful winter squash, and cabbages to the juicy fruits of autumn—a bounty of nutrition and deliciousness!

Let’s focus on the best-known fall food—pumpkin. Did you know there are over 150 varieties in the world today? A pumpkin plant takes 90 to 120 days to mature from seed. The nation’s largest grower of pumpkins is the state of Illinois, and the pumpkin is the official state fruit of New Hampshire.

Where did the name come from? While it is believed the pumpkin originated in Central America, its name comes from the Greek word “pepon,” meaning large melon. While commonly considered a vegetable, it’s actually a fruit because it contains seeds. Although nutritionally speaking, it resembles the values of a vegetable.

Pumpkin has an impressive nutrient profile; it is rich in beta-carotene, which your body converts into vitamin A. It’s also a good source Vitamin C, which increases white blood cell production to speed up wound healing.

It also has Vitamin E, iron, folate and antioxidants, which support healthy vision, skin, and bones, and boosts immune function, reducing risk of chronic diseases by neutralizing free radicals. Its high potassium level is linked to heart benefits like lower blood pressure and reduced risk of strokes. [Healthline.com]

The pumpkin is surprisingly low in calories—1 cup has only 49 calories because it’s 94% water. It’s considered a nutrient-dense and weight-loss-friendly food. It’s known for its high fiber content, assisting with digestion and elimination. Some folks feel it suppresses their appetite.

Pumpkin is delicious, versatile and easy to add to your diet. It can be steamed, baked, boiled, or roasted (see recipe above). The yellow-orange flowers on the vine are also edible. Its sweet flavor makes it a popular ingredient in dishes like custards, pies, muffins, and pancakes. However, it works just as well in savory dishes, such as roasted vegetables, soups, and pastas. Many people also enjoy making it into pumpkin soup, especially during winter.

As any pumpkin carver can tell you, pumpkins have a very tough skin, so it requires effort to slice. Once you cut it open, scoop out the seeds and any stringy parts, then slice the pumpkin into wedges. (Most recipes want the peel removed, but not the roasted pumpkins in today’s recipe.) The seeds are also edible and packed with nutrients, which offer many other benefits. Seed roasting is an annual tradition in our family.

Pumpkin is available in most grocery stores canned, or more recently, fresh pre-cut, giving you flexibility with your recipes and preparation. When buying canned, be sure to read the label carefully, as not all products will be 100% pumpkin.

Pumpkin is considered mildly diuretic, which means eating a lot of pumpkin may induce a “water-pill-like” reaction, increasing the amount of water and salt your body expels through urine. This effect may harm people taking certain medicines such as lithium. Diuretics can impair your body’s ability to remove lithium, causing serious side effects. [Healthline.com]

A word of warning… although pumpkin is healthy, many pumpkin-based junk foods—such as some lattés, candies, and pie fillings, are loaded with added sugar. They do not offer the same health benefits as consuming the fruit itself and should be avoided, like all junk foods.

So, whether you are enjoying a healthy pumpkin soup, carving a pumpkin, or eating a pumpkin-flavored dessert, get outside and enjoy the scents, weather, and scenery of fall!

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2024-10-28T14:36:31-06:00Recipes|

Skin-Anti-Aging Cucumber Juice!

Are You Cool for Cucumbers

Jill-Ann Ouellette
September – October 2024 • Vol 4, No 12

CUCUMBER JUICE RECIPE

Cucumbers are a surprisingly healthy food. They’re made up of about 95% water, which makes them outstanding for hydration and all the benefits that come with it. And that other 5% of cucumbers—especially concentrated in the skins, so don’t peel them—provides a rather intense number of antioxidants and nutrients for such a “small package.”

In summary, cucumbers have strong anti-inflammatory, anticancer, antidiabetic, digestive, and heart-protective properties. They also have great anti-aging effects for your skin. Meanwhile, the spinach and citrus in this incredibly refreshing recipe provide plenty of very potent health benefits of their own!

INGREDIENTS:

One small-to-medium cucumber
Handful of fresh spinach leaves (if oxalates are a concern, consider arugula instead, which has very low oxalate levels)
Wedge of citrus (lemon, lime, orange)
1/4-to-1/2 cup water (coconut water works great, too)
Touch of honey (optional)

Simply add all the ingredients to a blender, blend until smooth, and enjoy! As always, I recommend organic ingredients if you are able. If you do use them, consider leaving the peel on whatever organic citrus wedge you choose for extra antioxidants and vitamin C.

Cucumbers are a key part of the Mediterranean Diet, a primarily plant-based style of eating that is recommended by the American Heart Association for its ability to help prevent a range of chronic conditions, such as heart disease, stroke and diabetes. A true superfood, cucumbers add flavor and crunch to any meal—no matter what diet you are on, or not!

Let’s start by looking at their nutrient richness. Cucumbers contain vitamins and minerals that your body needs to function at its best including: magnesium, potassium, and vitamins K, A and C, supporting everything from bone health to immune strength. WebMD touts that vitamin K helps minimize blood clots and keeps your bones healthy. Vitamin A has many jobs, like helping with vision, the immune system, and the reproduction system.

Cucumbers are hydrating. Because our bodies are more than two-thirds water, adequate hydration is necessary to digest food, regulate body temperature, and keep organs and joints working smoothly. Water also helps you feel full, which can be important in maintaining healthy body weight.

While drinking good-quality water is the best way to stay hydrated, eating water-rich foods is essential, too. Cucumbers top the list of hydrating foods at nearly 96% water, followed by iceberg lettuce, celery, radishes, and tomatoes. Add some parsley, a dash of olive oil, and a pinch of salt, and you have a wonderful, nutritious summer salad in a snap! You can also add cucumber slices to your water to give it a refreshing flavor and nutrient boost—a win/win!

Cucumbers contain several types of antioxidants, including beta-carotene, fisetin and cucurbitacins. Antioxidants protect your cells and help fight free radicals, which can lead to inflammation, and chronic disease over time.

To get the most antioxidant power from your cucumbers, scrub off any coating (wax or otherwise), but leave some of the skin on. No need to scrub cucumbers if you buy them organic, as the healthiest choice, unless you grow them in your own back yard.

As a super bonus, their general antioxidant properties, cucurbitacins have shown promise as a potential cancer therapy in several recent studies, according the Houston Healthcare. And researchers are looking into how fisetin may help prevent and treat neurological disorders like Alzheimer’s disease. Wow, that’s good news!

The not-so good news is cucurbitacins can taste bitter—we’ve all tasted a bitter cuke—and they cause gas in some people. “Burpless” cucumbers are bred to have less of these antioxidants for easier digestion.

Cucumbers are blood-sugar friendly, low in calories and carbohydrates, and high in fiber and water, which means they’re un-likely to raise blood-sugar levels if you have, or are at risk for, diabetes. Cucumbers can be part of a healthy diet for anyone, but they’re especially helpful if you’re managing your blood sugar.

Another great benefit of cucumbers is their versatility. You can easily add them to salads and sandwiches for a satisfying crunch, make a cold soup, juice them, or pickle them. Plus, their versatility goes beyond eating—you can even use cucumber slices to cool or moisturize your skin.

WebMD reminds us that eating cucumbers will keep you hydrated all day long. And getting extra water through fruits and vegetables ensures that cells get better nutrition to fight off exhaustion and stay energized throughout the day. Hence, cucumbers make for a good snacking option. Plus, the fiber boost helps you stay regular.

While you can easily pick up cucumbers at your local store, farm stand, or farmers market, you can also reap the benefits of cucumbers when you grow them yourself. All you need is a sunny patch of earth, some cucumber seeds, and a little patience. Whatever way, be sure to get cucumbers on your plate!

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2024-08-26T15:23:45-06:00Recipes|

Healthy Summer Snacks for Kids

“Mom, I’m Hungry!”

Jill-Ann Ouellette
July – August 2024 • Vol 4, No 11

“Mom, I’m hungry!” With all the energy expended by kids throughout the summer months, it’s no wonder mothers often hear this refrain! Here’s how smaller portions and healthier snacking choices can keep the kids going longer and healthier. Opt for snacks high in protein, fiber, and healthy fats to help them feel full through-out the day.

But is snacking good for you? Increasing your meal frequency can manage hunger while improving blood-sugar regulation. Since kids are often not eating enough fresh produce, snacking can also help them increase their intake of nutrient-rich fruits and vegetables. If you plan ahead with your summer excursions and focus on nutrient-rich foods, the right snacks can keep them satisfied between meals. Here are eight healthy and delicious snacks. Give them a try!

Apple slices with nut butter: This one is an all-time kids’ favorite! Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber—pretty much all of the filling nutrients you should look for in a snack. I would suggest almond butter, too. By combining apples with nut butter, you’ll enjoy a crisp and creamy snack. Just look for one that only contains nuts and salt, with no added sugars or oils. Slice up your apple right before consuming.
Mixed nuts: Nuts are an ideal, nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. They’re linked to numerous health benefits and are quite filling. Studies suggest that eating nuts in moderation may help you lose weight. They are high in calories, so measure ahead of time and portion them in 1-ounce or 1/4-cup servings.
Red bell pepper with guacamole: Although all bell peppers are nutritious, the red varieties are higher in antioxidants. Guacamole is also a rich source of nutrients and minerals. Pairing 1 large red bell pepper with 1/4 cup of guacamole combines the best of both foods, while keeping the calorie count under 200.
Greek yogurt and mixed berries: Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around. Add a mixture of differently colored berries to your yogurt to get an array of nutrients—and mix it up with a variety of sweet and tart. It’s best to pack them separately and mix them right before consuming.
Cottage cheese and fruit: Cottage cheese is filling and high in protein, boasting 25 grams in just 1 cup. Pairing cottage cheese with fruit complements the cheese’s protein and fat content with fiber, resulting in a sweet, creamy, and filling snack. Try it with tropical fruits such as pineapple, papaya, or watermelon.
Celery sticks with cream cheese: Celery sticks with cream cheese are a classic, low-carb snack that can help keep you feeling full. This duo will have you enjoying a fiber-packed snack that combines the crunchy texture from the celery with the creaminess from the cheese. Five small celery sticks combined with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories.
Dark chocolate and almonds: Dark chocolate and almonds are a fantastic duo. Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats. Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts. Keep the portions small due to the calories in the nuts.
A piece of fruit: Fruit contains fiber and minerals and makes a great small snack. A piece of fruit can be an incredibly satisfying snack. Portable, easy-to-eat fruits include apples, pears, grapes, grapefruit, and oranges. A small container of berries can be a great, satisfying snack when you’re on the go. To make it more satisfying, pair your fruit with nuts or yogurt.

Snacks should be yummy, easy to grab, and portable for summer-fun activities. Plan ahead and grab a healthy snack or two, with something sweet and something salty—you never know which one your hungry kids, or you, will want. And remember water to stay hydrated! Add squeezed lemon for vitamin C.

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2024-08-26T15:23:46-06:00Fitness & Nutrition, Recipes|

Blueberry & Blue Majik® Superfood Smoothie

from “Mr. & Mrs. Fastpants,” Pro Triathlete Madi Whalen and husband, former NFL wide receiver Griff Whalen

Madi & Griff Whalen
May – Jun 2024 • Vol 4, No 10

EDITOR— I have been taking the fresh-frozen blue-green algae formulations from E3Live, located in Klamath Falls, OR, almost every day for 20 years for its high-potency, superfood nutrition and chlorophyll. Now this great company is offering a unique form of stunning, blue spirulina called Blue Majik that really makes your smoothies pop! See sidebar for recipe from the Whalen family—Instagram’s “Mr. & Mrs. Fastpants.” Their smoothie is also fortified with blueberries, rich in antioxidants.

“The best spirulina out there!” —Bradley

“This product has been such a tremendous help
in reducing the inflammation in my body.” —Deirdre

Blue Majik® by E3Live is a great source of protein, vitamins, minerals, and antioxidants. It is a proprietary, Refractance WindowTM dried, chemical-free extract of Arthro-spira platensis (spirulina), which is a nutrient-dense Aqua BotanicalTM. Its blue pigment contains both phycocyanin (PC) and non-PC compounds.

This unique combination is not seen in standard spirulina powder. PC is clinically shown to relieve physical discomfort, which means consumers feel better, can be more active, and enjoy an overall better quality of life.

Blue Majik has a complete amino-acid profile and is rich in protein, vitamin B and A, iron, copper and more. Because it is packed with powerful antioxidants, it’s known to support healthy inflammation responses after exercise, support healthy joints and flexibility, provide support cellular protection, and increase overall energy, vitality, and endurance. In addition, spirulina has anti-cancer properties, has four times more potassium than bananas, nine times more iron than spinach, and two times more vitamin A than carrots! It has high levels of beta-carotene to help improve digestion.* One serving of spirulina contains about 30 calories and offers 7 grams of protein. It is certified organic, gluten-free, vegan, and has no additives or preservatives.

To order, visit: E3Live.com.

Recipe—Blueberry/Blue Majik Superfood Smoothie

1 cup Blueberries
1 tsp Blue Majik®
½ cup Strawberries
1 cup Almond milk
1 cup Spinach
2 Celery sticks
1 tbs Hemp seeds
1 tsp Himalayan salt

BLEND & ENJOY!

*These statements have not been evaluated by the FDA. This product is not intended to treat, prevent, diagnose or cure any disease. This product has not been approved by the FDA.

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2024-06-26T14:08:23-06:00Recipes|

Juniper Berries…

For Seasoning Recipes, Flavoring Sauerkraut, and Infusing Beverages!

Marlenea La Shomb, N.D., P.Tr.
Mar – Apr 2024 • Vol 4, No 9

Juniper, Juniperus communis, is an evergreen shrub that grows abundantly here in Montana. In the pine family, the berries are green when immature, while ripe berries are blue/black. In the Western US, juniper also goes by cedar, so a reference to “cedar berries” can also mean juniper. Juniper berries can be used fresh-harvested or dried in a tea, as a tincture, and as the oil. The berries are high in nutrients and valuable plant compounds, with strong anti-inflammatory and antioxidant effects.

HOW TO USE JUNIPER BERRIES:
Unlike other berries, juniper berries are typical-ly used only in small amounts to flavor foods—not eaten in large portions. They have an astringent, pine-like taste, which makes them a popular ingredient for seasoning recipes, flavoring sauerkraut, and infusing beverages. They’re commonly sold dried—either whole or crushed—but can be harvested fresh as well. Juniper berry essential oil is also used in aromatherapy and said to be calming. Additionally, juniper-berry tea can be made at home using foraged juniper berries.

HEALTH & MEDICINAL USES:

Lung Disorders, including asthma and bronchitis.
Influenza & Colds. Navajo shamans use hot juniper tea.
Antidiabetic Properties. A Sioux recipe and a Spanish study have shown its efficacious use as a decoction (boiling and straining).
Heart Health. The berries improve HDL (good cholesterol levels), reduce high triglycerides.
Antibacterial and Antifungal Activity, attributed to potent compounds in their oil. For foot fungus, soak your feet in warm water with a few drops of juniper oil.

JUNIPER/CABBAGE SAUERKRAUT:

Use a 5-quart fermentation pot.

8 lbs. white cabbage
1/2 tbsp. caraway seeds
3 1/2 tbsp. sea salt
1 1/2 tbsp. juniper berries
2 sour apples (optional)

Mix all ingredients in a large bowl. Transfer to the fermentation pot and pack the mix tightly.
Cover the last layer with a few large cabbage leaves.
Use your favorite sauerkraut-making procedures…

New to fermentation? Refer to The Cultured Cabbage, by Klaus Kaufmann and Annelies Schöneck. It’s the very best book I’ve found on lactic-acid fermentation!

Marlenea La Shomb passionately works as a health coach and writer for all who are ready to find harmony and balance in body, mind, and soul through natural therapies and education.

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2024-06-26T14:08:23-06:00Natural Therapies/Remedies, Recipes|

Date • Apricot • Almond Poppable Protein Balls

Poppable Protein Bars

Marlenea La Shomb, N.D., P.Tr.
Mar – Apr 2024 • Vol 4, No 9

There are over 40 different kinds of dates that grow all over the world, in a variety of colors: red, golden, blue, purple, with different textures, sweetnesses, and chemical compositions, therefore carrying each their own set of health benefits. Locally, most people are familiar with the medjool dates (very sweet), and baking dates (less expensive) for all other recipes, including this one.

Many people say, “I eat a banana a day because I was told I need potassium.” But did you know that, while bananas ARE a source of potassium, dates, by weight, have 50% MORE potassium than bananas? AND dates activate more happy hormones than chocolate, but without the calories. (See my article in the March–April 2023 issue of this magazine on: Finding What Switches On Your Happy Hormones.)

Dates pack a big nutritional punch! Here are some of the many health benefits of dates:

Improve gut health and heart health
Keep blood-sugar levels steady. Dates are considered a low-glycemic index food, helpful for diabetics.
Lower (LDL) cholesterol levels
Keep your weight levels steady
Full of antioxidants, which protect your cells from damage caused by free radicals
Protects against cataracts
Boost brain health in Alzheimer’s disease, Parkinson’s disease and Lou Gehrig’s disease
Assists with natural childbirth (used in other countries)
Anti-aging benefits for your skin, due to their abundant phytohormones

Looking to eat less sugar? Dates are a more nutritious substitute for candies and chocolate chips in dessert recipes. Make a Sweet Date Paste by mixing dates with water in a blender. To use it as a sugar substitute, swap it at a 1:1 ratio. If your recipe calls for 1 cup of sugar, use 1 cup of date paste instead.

Add dates to balance out savory dishes as in this recipe: Roasted Brussels Sprouts with Hazelnuts and Dates.

Recipe: Date • Apricot • Almond Poppable Protein Balls

4–6 dates
Dried apricots (1 cup)
Soaked, drained & rinsed (sprouted) almonds (1 cup)
A little maple syrup (opt.)

Slip the almond skins off between your thumb and fingers. Put in a food processor. Add in dried calendula flowers, roman chamomile flowers, or dried dandelion flowers to add color, flavor and nutrients (optional). Pulse it. (You can leave it chunky or process it to a smooth texture.) Form into balls. Roll in dried coconut. For a zestier taste, roll in dried orange-peel powder with coconut sugar.

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2024-06-26T14:08:24-06:00Recipes|

Whole Roasted Garlic

Pop Them in Your Mouth or Use Them for Cooking—It’s Endless!

Marlenea La Shomb, N.D., P.Tr.
Jan – Feb 2024 • Vol 4, No 8

Garlic (Allium sativum) is a species of bulbous, perennial flowering plant in the genus Allium. The word garlic derives from Old English, garlēac, meaning: gar (spear) and leek, as a “spear-shaped leek.”

Its close relatives include the onion, shallot, leek, chive, Welsh onion, and Chinese onion. It is native to South Asia, Central Asia and northeastern Iran and has long been used as a seasoning worldwide, with a history of several thousand years of human consumption and use. Garlic is one of our most widely used, healthful and medicinal plants.

Garlic was known to ancient Egyptians and has been used as both a food flavoring and a Traditional Medicine. China produces about 75% of the world’s supply of garlic—yet you can grow it in your own garden! If garlic is planted at the proper time and depth, it can be grown as far north as Alaska. It stores well, and you can use it all winter long.

You can find whole-roasted garlic in fancy restaurants, which is easy to cook in your own kitchen. Roasting produces a milder flavor that you can pop right into your mouth. Here’s how to roast whole heads of garlic in the oven so you can eat warm, toasty cloves right from the bulb.

Roasting garlic changes the chemical makeup of the garlic so that it’s easier to digest. You can eat a lot more garlic if it is completely cooked. If you are sensitive to raw garlic, you may find that you can much more easily eat roasted garlic.

Ingredients: 1/more whole garlic bulbs • Extra virgin olive oil

Prep Time:      5 mins
Cook Time:     35 mins
Total Time:     40 mins
Servings:       4 (per bulb)

Instructions:

Preheat your oven to 400°F. (A toaster oven works great for this.)
Peel and discard the papery outer layers of the bulb.
Leave the individual skins for each clove of garlic intact.
Using a sharp knife, cut 1/4 to 1/2 inch from the top of cloves. This exposes the individual cloves of garlic. Put garlic in a glass baking casserole dish with the cut side up, or use a muffin baking pan.
Drizzle a couple teaspoons of olive oil over each exposed head, using your fingers to rub the olive oil over all the cut, exposed garlic cloves.
Put the glass lid on your casserole dish. Bake at 400°F for 30–40 minutes, or until the cloves are lightly browned and feel soft when pressed.
Allow the garlic to cool enough so you can touch it without burning yourself. Use a cocktail fork or your fingers to squeeze the roasted garlic cloves out of their skins.

How to Use Whole Roasted Garlic:

Eat them as is—I love straight roasted garlic—you can eat the caramelized, roasted cloves directly out of the heads! You can mash them with a fork and use them for cooking.

For a sophisticated take on garlic bread, smear it on bread or toast. Add it with cloves to a cheese plate, or toss it into pasta. Mashed, roasted garlic is a delicious addition to salad dressings, sauces, and soups. Mix them with sour cream for a dip. And they’re wonderful for garlic mashed potatoes! The uses for whole roasted garlic are endless!

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2023-12-27T13:30:06-07:00Recipes|

Tahini Dip & Holiday Halva!

Plus: Five Surprising Benefits of Tahini (GreenMenInfo)

Marlenea La Shomb, N.D., P.Tr.
Nov – Dec 2023 • Vol 4, No 7

Tahini Veggie Dip
Lemon-Tahini Recipe for Dips, Sauces or Salad Dressing • Oil Free!

Dunk your veggies in this awesomeness, drizzle it in your wraps, or pour it on your salad! Add extra water at the end until you reach desired consistency. Add the water 1 tbsp at a time. Can take an extra 1/2 cup to get it right. Blend all ingredients until smooth—and enjoy! (Keep leftovers for up to 7 days.)

1–2 T. lemon juice
1/2 cup water (see liquid options)
1 clove garlic
1/4 cup tahini
1 dash cayenne

Options:

Liquids (be creative!): Olive juice (green/ black), cilantro/ lime juice, mustard w/ pickle juice, sauerkraut juice, ume vinegar, garbanzo bean juice, steamed-veggie juice.
1 t. pink Himalayan sea salt
1 t. onion powder
Lemon juice w/ dill, basil/oregano, turmeric, lemon balm.
Blend mustard with maple syrup or honey

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Coconut/Tahini Halva!
Vegan • Gluten-Free • Grain-Free • Dairy-Free

Take your ingredients and throw them in the blender. Then pour them in a pan and chill. Can’t get much easier than that! I love that it keeps things on the raw side, since I usually make my tahini with sesame seeds.

2 T. coconut oil (melted)
1/8–1/4 c. liquid sweetener of your choice (I use maple syrup.)
1/2 c. seeds (raw or toasted) or 1/4 c. Tahini
1/2–3/4 c. unsweetened, shredded coconut
1–3 t. vanilla extract (or to taste)

Place all ingredients in a high-powered blender or food processor and blend until smooth, scraping down sides as necessary.
Pour into a glass pan lined with parchment paper and smooth.
Freeze until solid (30–60 min.), then cut into squares & enjoy!
Store in the fridge or freezer.

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5 Surprising Benefits of Tahini
Sayer Ji’s GreenMedInfo.com • GreenMedInfo Research Group

Tahini is a superstar in hummus, but that’s not its only claim to fame. It’s also a veritable superfood. Learn the secret behind tahini’s numerous health benefits.

Tahini, made from toasted, ground sesame seeds, is a rich source of unsaturated fatty acids, antioxidant lignans, vitamins and minerals. Its rich, earthy and slightly nutty flavor is a mainstay in traditional hummus recipes, but both tahini and the sesame seeds from which it’s made have been enjoyed for hundreds of years.

Tahini is so versatile it can be mixed with lemon juice and salt and used as a dip for raw veggies. You can blend it with olive oil and apple cider vinegar to make a tasty salad dressing.

Or use it to make Tarator—a sauce that contains tahini, garlic, lemon juice and parsley that’s especially good with poultry and vegetables. You can feel great about enjoying tahini morning, noon and night, as it’s not only delicious—it’s incredibly good for you!

Tahini and the sesame seeds that it’s made from have more than 70 pharmacological actions, including antioxidant, pain-relieving and anti-inflammatory effects. Here’s just a sampling of why tahini and sesame seeds are so good for you.

1) Lowers Blood Pressure & Improves Endothelial Function
Sesame seeds are known to have antihypertensive, lipid-lowering and appetite-controlling properties that may benefit heart health. In a study of 20 men, eating just 50 grams of tahini—about 3.5 tablespoons—led to a significant decrease in diastolic blood pressure and pulse rate four hours later. Endothelial function, a “key regulator of vascular homeostasis,” also improved.

Previous research found that men with high blood pressure who consumed sesame oil with a meal daily for 60 days had significant improvement in the flow-mediated dilatation, a measure of endothelial function, after sesame oil consumption.

2) Relieves Pain & Bruising
Tahini contains a wealth of nutrients, including calcium, iron, potassium, phosphorus, antioxidants and vitamins B, C and E. It’s also composed of more than 50% sesame oil, which has anti-inflammatory, antiviral, antifungal and antibacterial effects. The antioxidants in sesame oil are beneficial for the skin.

“Actually, the natural antioxidants have the intrinsic capabilities to prevent lipid peroxidation, which is suggested to be closely related to aging, cell mutation, cancer and several other diseases,” according to scientists from Shiraz University of Medical Sciences in Iran. “Also, this substance is useful for the prevention of oxidative damage, cardiovascular diseases, and skin tumors.”

The team tested the topical use of sesame oil extracted from tahini on people with traumatic limb injuries. Pain severity, pain sensitivity and heaviness of the painful site all decreased with the sesame oil—significantly more so than in the placebo group. Plus, there were no adverse effects.

3) Helps with Knee Osteoarthritis
Sesame’s antioxidant and anti-inflammatory effects are also valuable for knee osteoarthritis. Fifty adults with the condition received either 40 grams of sesame seed (about 2.3 tablespoons) or 40 grams of placebo powder daily for two months, along with standard medical care. Those in the sesame group had a significant decrease in inflammatory markers, including malondialdehyde and high-sensitivity C-reactive protein. Another study compared topical sesame oil with diclofenac gel, a non-steroidal anti-inflammatory (NSAID) drug, in patients with knee osteoarthritis.

4) Boosts Memory
When sesame seeds are roasted and pressed to extract the oil, the leftover material is sesame oil cake (SOC). While considered a byproduct, SOCs contain sesaminol glucoside and lignans, including sesamin, sesamolin and sesaminol. Animal studies have found that SOC protects against cognitive impairment, leading researchers to evaluate the effects of sesame oil cake extract (SOCE) on cognitive function in adults with memory impairment. After 12 weeks of SOCE intake, levels of amyloid-β, which is associated with cognitive decline, decreased significantly, while verbal memory abilities markedly improved.

5) Improves Rheumatoid Arthritis
Intrigued by sesame’s anti-inflammatory powers, a research team in Iran studied the effects of sesamin from sesame on rheumatoid arthritis, a disease characterized by inflammation. Patients received either a placebo or 200-milligram sesamin supplement daily for six weeks. The sesamin group had significant improvements in inflammatory markers, along with a reduction in tender joints and pain severity.

Posted on 10/2/23 by GreenMedInfo Research Group. Excerpts. For link to full article with all references, go here: GreenMedInfo.com.

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2023-12-27T13:30:10-07:00Recipes|

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