Recipes

Banana Bread, Reinvented—The Ultimate Comfort Food

Jill-Ann Ouellette
March – April 2026 • Vol 4, No 21

Bananas, one of the world’s favorite fruits, boast a rich history and an impressive nutritional profile. Originating in Southeast Asia over 8,000 years ago, bananas spread globally through trade and colonization, with the Cavendish variety dominating modern markets. Alexander the Great discovered them in 327 BCE. They became popular in the U.S. in the late 1800s, touted as a healthy, affordable “superfood.”

Bananas quickly became embedded in American food culture. Their soft texture made them ideal for infant food, and their natural sweetness lent itself to desserts like banana cream pie and banana splits, which emerged in the early 1900s. During the Great Depression, bananas were one of the few affordable fruits, further cementing their place in American kitchens.

By mid-century, bananas were a lunchbox staple, paired with peanut butter in sandwiches or sliced over cereal. Their versatility extended to processed foods—banana-flavored puddings, candies, and even baby food became commonplace. Bananas are now the most consumed fruit in the U.S., with the average American eating about 27 pounds annually. Their convenience—pre-packaged, easy to peel—aligns with fast-paced lifestyles.

Beyond their convenience and sweetness, bananas are highly nutritious, serving as a staple, nutrient-dense, and portable food source. They are rich in potassium, vitamin B6, vitamin C, fiber, and antioxidants like gallocatechin, particularly concentrated in the peel. Their resistant starch content—higher in unripe (green) bananas—acts as a prebiotic, nourishing gut bacteria and improving digestive health.

Nutritional Benefits of Bananas

• The potassium content is essential for heart health and blood pressure, with one medium banana providing 12% of the recommended daily intake, and they help manage blood pressure and reduce the risk of stroke.
• For digestive support and as part of the BRAT diet (Bananas, Rice, Applesauce, Toast), they are easy to digest and help replenish lost electrolytes during or after illness.
• For energy, bananas are great sources of carbohydrates.
• For bone health, the potassium acts as an alkalizing agent that can help prevent the loss of calcium from bones.
• Bananas are naturally fat-free.
• Have long been considered a natural remedy for muscle cramps.

A medium banana provides 105 calories, 27g carbohydrates (including 14g natural sugars), 3g fiber, and 422 mg potassium (12% DV), alongside vitamins C and B6. Ripeness Matters: Unripe (green) bananas are higher in resistant starch and better for blood sugar control, whereas very ripe bananas have higher sugar levels but are easier-to-digest starches that offer a quick energy boost.

Banana Bread—The Ultimate Comfort Food

Banana Bread is a personal favorite of mine. Its origins intertwine with resourcefulness—by using overripe bananas and avoiding waste. Modern dietary needs demand alternatives for gluten-free and sugar-free lifestyles.

A quick word about alternative flours: not all are created equal, and you could sabotage your baking using the wrong one. Bob’s Red Mill has lots of choices. This recipe works best with his 1 to 1 baking flour or his Grain-free Paleo flour. Another great option is Namaste organic & gluten free flour. These flours include starches (organic tapioca or arrowroot) and gums (guar gum or Xanthan), which make the “alternative flour” equal to standard flours—good to know if you are trying to convert some of your old recipes to be healthier. (I learned the hard way!)

About sugar substitutes: This recipe works well with most dry sweeteners. The key is to be sure that they measure one for one with regular sugar. The packaging should tell you. There are monk fruit products on the market that are concentrated, whereas you would never use ¾ of a cup in any recipe. Stevia has a product that measures one-to-one that has been successful for me.

Recipe: Banana Bread—Reinvented
Gluten Free & Sugar Free

Ingredients:

Nuts: ¾ cup walnuts

Dry Ingredients:

• 2 cups of flour
• 2 teaspoons baking soda
• ½ teaspoon baking powder
• 1 teaspoon Ceylon cinnamon
• ¼ teaspoon sea salt

Wet Ingredients:

• ½ cup oil (avocado, olive or melted coconut oil)
• ¾ cup sweetener, such as monk fruit or stevia (to replace refined sugars)
• 3 eggs
• 2¼ teaspoons vanilla
• ¾ cup mashed bananas

Instructions:

• Preheat the oven to 350º.
• Lightly spray two 4 x 8 loaf pans.
• Toast walnuts at 350º in oven for 8 minutes stirring occasionally.
• Allow nuts to cool then coarsely chop them.
• Sift dry ingredients
• With a mixer, combine wet ingredients. Add eggs one at a time, beating well after each egg. Stir in the vanilla and mashed bananas. On low speed, begin to add the dry ingredients and finally, the toasted nuts. Only mix until blended—you don’t want to over beat. Pour batter into pans.
• Bake on the middle oven shelf at 350º for 45 to 60 minutes until a toothpick inserted comes out clean.
• Cool the loaves slightly before removing from pans onto a wire rack.

Protein Boost: Add hemp seeds (30% protein and omega-3s).

Sweeter Twist: Add dried cherries or raisins for natural sweetness.

Banana Bread—when reinvented with gluten-free flours and natural sweeteners—becomes a guilt-free comfort food!

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A Winter’s Delight from Seed to Soup

Jill-Ann Ouellette
January – February 2026 • Vol 4, No 20

In the heart of winter, when the frost paints the landscape with its icy brush, a humble yet extraordinary gourd emerges as a beacon of warmth and nourishment. This is the story of butternut squash, a vegetable that has weaved its way into the tapestry of human history, culture, and folklore, offering a symphony of flavors and nutrients that have sustained and delighted generations.

A Journey Through Time & Space

Butternut squash, which belongs to the Cucurbitaceae family of gourds, is also called winter or pumpkin squash. A good source of vitamin C, butternut squash is also rich in carotenoids and minerals.

The butternut squash’s origins can be traced back to the ancient Americas, where it was cultivated by indigenous tribes for thousands of years. Its scientific name, Cucurbita moschata, reflects its musky, sweet scent, a trait that has earned it a special place in the culinary and cultural landscapes of the Americas. The earliest evidence of its domestication, with seeds found in archaeological sites in the Mexican highlands and Guatemala, dates back to around 5000 BCE.

The butternut squash’s journey to the rest of the world is a testament to the power of trade and exploration. It was brought to Europe by Spanish conquistadors in the 16th century who were captivated by its unique flavor and versatility. From there, it spread to the rest of Europe and eventually, to the rest of the world, becoming a staple in many cuisines.

A Uniquely Shaped Marvel

The butternut squash’s unique shape is a result of its natural evolution and selective breeding by ancient farmers. Unlike its rounder cousins, the butternut squash has a long, slender neck and a bulbous, bell-shaped bot-tom, which makes it easier to store and transport. Its tough, dark-orange skin protects the sweet, orange flesh within, which is denser and less watery than other squash varieties.

Folklore & Customs

In many Native American cultures, the butternut squash holds a place of reverence. The Iroquois believed that the squash was a gift from the Great Spirit, and its seeds were used in ceremonies to honor the harvest. In some traditions, the butternut squash is associated with fertility and abundance, its seeds symbolizing the cycle of life and rebirth.

In modern times, the butternut squash continues to inspire culinary creativity and cultural traditions. Its vibrant orange color and sweet, nutty flavor make it a favorite in autumn and winter dishes, from soups and stews (see recipe on next page), to roasted sides and even desserts.

A Nutritional Powerhouse

Butternut squash is an excellent source of vitamins A and C, fiber, and potassium, making it a valuable addition to any diet. Its vibrant orange color is a testament to its high beta-carotene content, which the body converts to vitamin A, essential for maintaining healthy vision and supporting the immune system.

Butternut squash has complex carbohydrates and significant amounts of iron, magnesium, potassium, and riboflavin. The gourd also contains carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. Butternut squash is a low-fat food, but it also has healthy fats like alpha-linolenic acid, which is a beneficial omega-3 fatty acid with anti-inflammatory properties.

The gourd’s vitamin C content is unusually stable during storage and processing. While butternut squash ripens, its flesh produces more vitamin C. If it’s stored properly at cool temperatures (54º to 57º F), squash can retain most of its vitamin C content. And this  squash will retain about 80% of that content even after about 30 minutes of cooking at 203º F).

Butternut squash seeds are edible and they can be roasted like pumpkin seeds—my personal favorite! The seeds contain: Alpha-, beta-, and gamma-tocopherols (these tocopherols are a precursor of vitamin E), carotenoids, linoleic acid (a polyunsaturated omega-6 fatty acid), oleic acid, and zinc.

Try making this unique soup recipe that relies on alternative flavors to create a distinctive delight. This soup is not only packed with flavors but also brimming with nutritious, natural ingredients. The spices, such as turmeric and mustard, have powerful anti-inflammatory properties to boost your immune system. Additionally, the coconut milk adds healthy fats and a creamy texture.

The butternut squash is more than just a vegetable—it is a testament to the power of human ingenuity, cultural exchange, and the resilience of nature. As you savor the sweet, comforting flavors of this winter’s delight, let it warm not just your body, but also your heart and soul!

RECIPE: Spicy, Hearty, Healthy Butternut Squash Soup
Vegan, Gluten Free & Sugar Free

Ingredients:

• 1 large butternut squash
• 2 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated fresh horseradish (or 1 tsp prepared horseradish)
• 1 tbsp smoked paprika
• 1 tsp ground coriander
• 1 tsp ground turmeric
• 1 tsp ground mustard
• 1/2 tsp black pepper
• 1/4 tsp ground cloves
• 1/4 tsp ground allspice
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 can (14.5 oz) coconut milk
• Salt to taste
• Optional toppings: chopped fresh parsley, toasted pumpkin seeds, a drizzle of olive oil, or a dollop of Greek yogurt or coconut cream

Instructions:

• Preheat your oven to 400° F. Cut the butternut squash in half lengthwise, scoop out the seeds, and place it on a baking sheet. Drizzle with 1 tbsp of olive oil, sprinkle with salt and pepper, and roast for 45–60 minutes, or until tender.
• Once the squash is cool enough to handle, scoop out the flesh and set it aside. You should have about 4 cups of squash flesh.
• In a large pot, heat the remaining 1 tbsp of olive oil over medium heat. Add the onion and garlic. Cook, stirring occasionally until the vegetables are softened, about 5–7 minutes.
• Add the horseradish, smoked paprika, coriander, turmeric, ground mustard, black pepper, cloves, and allspice to the pot. Stir to combine and cook for 1 minute, allowing the spices to toast and release their flavors.
• Add the diced tomatoes (with juice), vegetable broth, and the roasted butternut squash to the pot. Stir to combine, and bring to a boil.
• Reduce the heat to medium-low, cover the pot, and let it simmer for 20 minutes. This allows the flavors to meld together and the squash to soften further.
• Using an immersion blender, blend the soup until smooth. Alter-natively, you can transfer the soup to a blender, working in batches if necessary.
• Stir in the coconut milk and taste the soup. Adjust the seasoning with salt if needed. If you prefer a spicier soup, you can add more black pepper or a pinch of cayenne pepper at this stage.
• Ladle the soup into bowls and garnish with your choice of toppings. The chopped fresh parsley adds a pop of color and freshness, while the toasted pumpkin seeds provide a satisfying crunch.

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A Saucy Saga of History, Health, and Holiday Cheer

Jill-Ann Ouellette
November – December 2025 • Vol 4, No 19

Gather ‘round and learn about the humble yet heroic cranberry! This won’t be your grandma’s stuffy history lesson; no, no, we’re going on a wild, sugar-free ride through the cranberry bogs of time to unravel the mysteries of this tart little dynamo and its starring role in holiday feasts.

The Cranberry’s Bogus Beginnings

Let’s start at the beginning, or at least what passes for a beginning in the murky world of cranberry origins. The story begins in the dense, damp forests  of North America, where the cranberry (Vaccinium macrocarpon) has been squishing underfoot for millennia. Cranberries are a member of the heather family and related to blueberries, bilberries, and lingonberries. Due to their very sharp and sour taste, cranberries are rarely eaten raw. Indigenous peoples harvested wild cranberries, using them for food, medicine, and to make a high-energy survival food called pemmican by mixing them with dried meat and fat. They even had a little party trick: they’d throw cranberries at the ceiling of their longhouses to celebrate a successful hunt… Now that’s a party!

The Cape Cod Connection

Fast forward to the 1600s, and we find ourselves on the sun-drenched shores of Cape Cod. The Pilgrims were the first Europeans to encounter the cranberry. Legend has it that the Native American friends served the Pilgrims a dish of cranberries at that first Thanks-giving feast. Whether that’s true or not we can’t say for sure, but we do know that the cranberry’s tart taste was a revelation to those poor, sugar-deprived Pilgrims.

The Massachusetts colony sent barrels of cranberries to England in 1677 as a gift, and they were sold to colonists as early as 1648.

The first commercial cultivation was by Henry Hall in Dennis, Massachusetts, around 1816. He discovered that covering the bogs with sand helped the vines and retained water. By the 1840s, other cranberry varieties and farms were established throughout New England. As the industry grew, groups like the American Cranberry Exchange were formed to market the fruit. Marcus L. Urann, who later co-founded Ocean Spray, created the first canned cranberry sauce in 1912.

Health Benefits of This Tart Treat

But enough about the past—let’s talk about the here and now. You might be wondering, “Why should I care about all this cranberry business?” Well, the cranberry is packing some serious health benefits under its tart little exterior. Fresh cranberries are nearly 90% water, but the rest is mostly carbs and fiber.

First off, cranberries are chock-full of antioxidants, those superhero molecules that fight off the bad guys (free radicals) and keep your cells healthy and happy. But here’s where things get really interesting: cranberries are nature’s own little antibiotic factory. According to Healthline.com, cranberries have several unique plant compounds that may help pre-vent UTIs, stomach cancer, and heart disease.

Cranberries are a rich source of several vitamins and minerals, especially vitamin C. Here’s the list:

• Vitamin C— Also known as ascorbic acid, vitamin C is one of the predominant antioxidants in cranberries. It is essential for the maintenance of your skin, muscles, and bone.
• Manganese— Found in most foods, manganese is essential for growth, metabolism, and your body’s antioxidant system.
• Vitamin E— A class of essential fat-soluble antioxidants.
• Vitamin K1— Also known as phylloquinone, vitamin K1 is essential for blood clotting.
• Copper— A trace element, often low in the Western diet.
• A-type Proanthocyanidins— Prevents bacteria from sticking to cell walls. In other words, they make it tough for bad bacteria to set up shop in your body. Well, that is very useful to know.

The Sugar-Free Sauce Solution

While all this sounds great, who wants to eat a bowl of bitter berries? Fear not, for I have a great solution for you: a sugar-free cranberry sauce recipe that’ll make your taste buds dance and your body sing. (See recipe below…)

And there you have it, folks! A sugar-free cranberry sauce recipe that’s not only delicious but also packed with health benefits. So go forth, spread the cranberry cheer, and remember: the next time you’re enjoying a spoonful of that tangy, ruby-red sauce, you’re not just indulging in a tasty tradition, you’re giving your body a little boost of health, too.

Happy holidays, and here’s to the cranberry—the little berry that could!

Sugar-Free Cranberry Sauce

Ingredients:

• 12 oz fresh cranberries
• 1/2 cup water
• 1/2 cup honey or maple syrup
• 1/2 tsp ground cinnamon
• 1/4 tsp ground cloves
• 1/4 tsp salt
• 1 tbsp orange zest (optional, but adds a lovely zing)

  Instructions:

• Rinse the cranberries and pick out any squishy ones.
• In a medium saucepan, combine the cranberries, water, honey or maple syrup, cinnamon, cloves,

1. and salt. Stir it all up and bring it to a boil.

• Once it’s boiling, reduce the heat to medium and

2. let it simmer for about 10-15 minutes, or until the cranberries have popped and the sauce has thickened.

• Remove the saucepan from the heat and stir in the orange zest, if using.
• Let the sauce cool, then transfer it to a serving dish and refrigerate until ready to serve.

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Unveiling Nature’s Sweet Health Boon

Jill-Ann Ouellette
September – October 2025 • Vol 4, No 18

Apples, nature’s perfect snack, are not just delicious; they are a powerhouse of nutrients that have been nurturing humanity since time immemorial. This humble fruit, often taken for granted, deserves a closer look at its formidable health benefits, fascinating history, and unique varieties.

To get started, deciduous trees are plants that shed fruit or leaves when they reach maturity. Half of all deciduous fruit trees used for fruit production are apple trees. The countries that produce most of these trees are China, the United States, Poland, Italy, and Turkey. Of those trees, the vast majority of apple varieties are not grown in North America, where only about 2500 varieties are found to grow.

Everyone knows that apple pie is often associated with being American. Everyone’s heard the auto-mobile slogan: “Baseball, hot dogs, apple pie and Chevrolet,” but this delicious dessert is actually European. The very first recipe for apple pie came

from England hundreds of years ago. Another fun apple fact is that apples are 25% air, which is why they float. Anyone want to bob for apples this fall?

A Nutritional Powerhouse

Apples are jam-packed with essential nutrients. They’re a rich source of vitamin C, dietary fiber, flavonoids, phytosterols, beta-carotene, antioxidants, and a myriad of vitamins, minerals, and amino acids—ingredients the body craves for healing and vitality. These nutrients work synergistically, offering a wide array of health benefits.

Apples and Diabetes: Studies have shown that apples are among the healthiest foods for both diabetics and non-diabetics. They regulate blood sugar levels, thanks to their low glycemic index and high fiber content. Additionally, apples are packed with polyphenols, which have been found to decrease the risk of diabetes-related complications.*

Heart Health: Apples are rich in soluble fiber, which can help lower cholesterol levels by binding with cholesterol particles in the digestive system. This, in turn, reduces the risk of heart disease.

Cancer Prevention: The antioxidant and anti-inflammatory properties of apples may help protect against certain types of cancer, particularly those of the lung and colon.

Gut Health: Apples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome, and a healthy gut is often key to better health. Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. It especially improves the ratio of Bacteroidetes to Firmicutes, the two main types of bacteria in your gut. New research suggests that, by beneficially altering your gut microbiota, apples may help protect against chronic diseases.

Note, however, that eating too many apples can lead to digestive issues due to their high fiber content and potential blood sugar fluctuations. So don’t overdo. Another word of caution is that apple seeds contain cyanide. It’s best to avoid chewing and swallowing large quantities of apple seeds. Also of note, some individuals may experience allergic reactions to apples.

Weight Management: Apples are low in calories and high in fiber, making them an excellent choice for those looking to manage their weight.

A Journey Through Time

Apples have been a part of human civilization for millennia. Archaeologists have found evidence of apple cultivation in ancient China and Azakhstan dating back over 4,000 years. The Romans and Greeks were also cultivated apples, introducing them to Britain. Today, there are over 7,500 unique apple varieties.

Apple Varieties Keep the Doctor Away

While all apples offer significant health benefits, some varieties stand out:

Fuji: Known for their crispness, Fuji apples are also high in antioxidants, especially when stored for

a few weeks after harvest.

Granny Smith: This tart green apple is high in antioxidants and fiber. The tartness stimulates digestion.

Honeycrisp: This variety is packed with an anti-oxidant called quercetin, which may help reduce inflammation and combat allergies.

Arkansas Black: This heirloom apple is exceptionally high in antioxidants, with studies suggesting it may have anti-cancer properties.

Unsung Heroes: Try These Unique Apple Varieties

Crabapples: These tiny, tart apples are packed with nutrients—often used in jams, jellies, and syrups.

Gravenstein: This heirloom apple has a distinct, pinkish skin and a unique, complex flavor. It’s excellent for baking.

Pippin: Also known as the ‘Albemarle Pippin,’ this variety is highly prized for its crispness and its sweet-tart flavor.

Apples, nature’s sweet health boon, have been  a vital part of human nutrition and culture for centuries. Their nutritional prowess, diverse varieties, and culinary versatility make them an indispensable part of a healthy, balanced diet. So, go ahead, indulge in an apple a day—and try this unique version of Grandma’s Spiced Apple Crip, updated to be dairy free (minus your toppings!), gluten free, and sugar free (this one with maple syrup). There’s nothing quite like it!  n

*For more on diabetes prevention and management, visit PreventDiabetes.news.

GRANDMA’s SPICED APPLE CRISP

Dairy Free, Gluten Free & Sugar Free

Ingredients:

• 6 medium apples, cored & thinly sliced
• 1 tbsp lemon juice
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/4 tsp cloves
• 1 cup gluten-free rolled oats
• 1/2 cup almond flour
• 1/4 cup chopped walnuts
• 1/2 cup dried cranberries or raisins
• 1/4 cup pure maple syrup
• 1/4 cup coconut oil, melted

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Toss the apple slices with lemon juice, cinnamon, nutmeg, dried fruit, and cloves. Transfer to a greased baking dish.
3. In a separate bowl, combine the oats, almond flour, and walnuts.
4. Add the maple syrup and coconut oil to the dry ingredients. Stir until well combined.
5. Sprinkle the oat mixture evenly over the apples.
6. Bake for 25–30 minutes, or until the topping is golden and the apples are bubbling.
7. Serve warm, topped with a dollop of coconut yogurt or a drizzle of sugar-free caramel sauce. (Not dairy free? Try Greek yogurt.)

Portions of this article generated at the Health Ranger Mike Adams’ free natural-health AI platform at Brighteon.ai.

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Green Pea Salad Recipe

Jill-Ann Ouellette
May – June 2025 • Vol 4, No 16

Here is a quick, crowd-pleasing, pea-salad recipe to try or to bring to your next potluck. This is a small recipe (serves 4), but it can easily be doubled or tripled:

Ingredients:

• 2 cups frozen green peas thawed but cold
• 2 hard boiled eggs, chopped as you like
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup shredded or cubed cheddar cheese
• 1/2 cup mayonnaise
• 1 tablespoon apple cider vinegar
• 1 tablespoon Dijon mustard
• Dill, salt and pepper to taste

Instructions:

• I generally blanch the peas in a bowl of warm water to soften them first. Toss together the peas, eggs, red onion and celery in a medium-sized bowl.
• In a separate small bowl, mix together the mayonnaise, sour cream, vinegar and mustard.
• Drizzle the mayonnaise mixture over the peas, and gently stir to combine. Add in shredded or cubed cheddar. Season with a dash of dill. Add salt and pepper to taste. Sometimes if I have turkey bacon on hand, I will crumble it on top.
• Chill in the fridge for 30 minutes to let the flavors come together.

This recipe is on the smaller side, as I prefer a fresh pea salad. When I take it to a potluck, I will multiply by 2 or 3 for a bigger crowd. I enjoy changing things up and will add chopped radishes, shredded carrots or dill pickles. You can also switch the cheese to your liking. Oftentimes, I will garnish with fresh herbs or fill the bowl with lettuce.

Green peas are a widely grown, cool-season vegetable crop with an early-season harvest. They don’t thrive in the summer heat but grow well in cooler, high elevations, also in tropical areas. They have both low-growing and vining varieties. Vining peas grow thin tendrils from leaves that coil around any available support and can climb from 3 to 7 feet tall. There are dwarf varieties that are suitable for container growing, reaching only about 8 inches. Many varieties reach maturity about 60 days after planting. Green peas can be a popular and an unpopular vegetable, depending… I remember coming home from elementary school with my middle brother and when we crested the front door and the savory aroma of pea soup would reach us, he practically cried—he wasn’t a pea fan. Me, I was thrilled when my Mom made delicious pea soup!

Peas have been part of the human diet for hundreds of years and are consumed worldwide. The history of the (wild) pea brings us to the Mediterranean Basin and the Near East. The earliest archaeological finds of peas date from the late Neolithic era of current Syria, Anatolia, Israel, Iraq, Jordan and Greece. In Egypt’s Nile delta area, early finds date from c. 4800–4400 BC, and from c. 3800–3600 BC in Upper Egypt. Peas were present in Afghanistan c. 2000 BC, and in modern-day Pakistan and western- and northwestern India c. 2250–1750 BC. It was in the early 3rd century BC when they discovered that peas sown in late winter create a more tender pea.

The Greeks and Romans were cultivating this legume from around 500 BC to 400 BC, with vendors in the streets of Athens selling hot pea soup. In the 18th century, amateur plant breeder Thomas Knight of Downton, near Salisbury, England developed the first sweet-tasting pea that we enjoy today.

Strictly speaking, green peas are not vegetables; they are part of the legume family—plants that produce pods with seeds inside, like lentils, chickpeas, beans and peanuts. However, green peas are commonly cooked and sold as a vegetable. And since green peas are high in complex carbs called starches, they are considered a starchy vegetable along with potatoes, corn and squash. You can find them at the local grocery store in the frozen or canned-food section, and as fresh produce. There are several varieties of peas, including green, yellow, black-eyed, and purple peas, but green peas are the most frequently consumed.

High in Many Nutrients & Antioxidants

Green peas have a huge nutrition profile while their calorie content is fairly low, with only 67 calories per 1/2-cup (80-gram) serving [USDA]. About 75% of those calories come from carbohydrates and the rest are provided by protein, with a small amount of fat. Furthermore, peas contain just about every vitamin and mineral you need, in addition to a significant amount of fiber [Healthline.com].

Research shows peas may help protect against some chronic illnesses, such as heart disease and cancer. There is some discussion and claims that green peas are harmful and should be avoided or portions limited due to the antinutrients they contain that can cause bloating. (More on that later.)

The USDA touts a 1/2-cup serving of cooked peas provides the following nutrients:

• Calories: 67
• Carbs: 12.5 grams
• Fiber: 4.4 grams
• Protein: 4.3 grams
• Vitamin A: 3.6% of DV
• Vitamin K: 17% of DV
• Vitamin C: 12.6% of DV
• Thiamine: 17% of DV
• Folate: 12.6% of DV
• Manganese: 18% of DV
• Iron: 6.8% of DV
• Phosphorus: 7.5% of DV

One thing that makes peas unique from other vegetables is their high-protein content. For example, a 1/2-cup of cooked carrots has only 0.6 grams of protein, while 1/2-cup of peas contains seven times that amount [USDA]. They are also rich in polyphenol antioxidants, which are likely responsible for many of their health benefits [NIH].

While green peas are one of the best plant-based sources of protein, which is why they are so filling, they have a high amount of fiber. Eating protein increases the levels of certain hormones in your body that reduce appetite. Protein works together with fiber to slow digestion and promote a feeling of fullness. Eating adequate amounts of protein and fiber may automatically reduce the number of calories you eat throughout the day by keeping your appetite under control.

Peas support healthy blood sugar control. They have a relatively low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating a food. Diets that contain a lot of low-GI foods have been shown to be helpful for regulating blood sugar levels according to the NIH. This is because fiber slows the rate at which carbs are absorbed, which promotes a slower, more stable rise in blood sugar levels, rather than a spike. Additionally, some studies have found that eating protein-rich foods may be helpful for stabilizing blood sugar levels in individuals with type 2 diabetes.

Therefore, the effects that green peas may have on blood sugar are known to reduce the risk of several conditions, including diabetes and heart disease.

The fiber in peas benefits digestion. Their impressive amount of fiber feeds the good bacteria in your intestines, which keeps them healthy and prevents unhealthy bacteria from overpopulating your digestive system. This may reduce your risk of developing a few common gastrointestinal conditions, such as inflammatory bowel disease, irritable bowel syndrome, and even colon cancer [NIH].

What’s more, most of the fiber in green peas is insoluble, meaning it does not blend with water, but rather functions as a “bulking agent” in your digestive tract. It has been shown to lower total cholesterol and “bad” LDL cholesterol, both of which increase the risk of heart disease when elevated. Their soluble fiber is also beneficial as it absorbs water to create bulk, which helps with diarrhea management. This means that it adds weight to stool and may help food and waste pass more quickly through your digestive system.

Green peas also provide flavonols, carotenoids and vitamin C, antioxidants that have been shown to reduce the likelihood of heart disease and stroke due to their ability to prevent damage to cells. Green peas also contain saponins, plant compounds known for having anti-cancer effects and may inhibit tumor growth. Furthermore, they are rich in vitamin K, which may be especially helpful for reducing the risk of some cancers [NIH].

Okay, let’s talk about the antinutrients. Despite the abundant nutrients in green peas, there is a downside to their nutritional quality [Healthline.com]. As with most legumes and grains, peas can interfere with digestion and mineral absorption. Generally, they aren’t a concern for healthy folks but can impact those who rely on legumes as a staple food. The nutrients are (per NIH):

Phytic acid may interfere with the absorption of minerals such as iron, calcium, zinc and magnesium.

Lectins are associated with symptoms such as gas and bloating and may interfere with nutrient absorption. That happens as some of the carbs escape digestion and are then fermented by the bacteria in your gut, which produces gas and flatulence. If you have IBS or another gastrointestinal disease that makes you very sensitive to FODMAPs and have completed an elimination diet that identified green peas as a trigger food, then it’s best to completely avoid them, as even a small serving may cause discomfort.

Here are a few methods you can use to help prevent adverse effects from those antinutrients:

• Keep portion sizes reasonable: About 1/3 cup to 1/2 cup of green peas at a time is enough for most people.
• Experiment with preparation methods: Fermenting, sprouting and soaking may be helpful for reducing the amounts of antinutrients in green peas.
• Eat them fully cooked: Antinutrient levels are higher in raw peas, which make them more likely to cause digestive discomfort.

Overall, green peas are an exceptionally healthy food to incorporate into your diet. There are so many ways to do so, such as a main dish of pea soup with ham, or adding them to your green salad, in scrambled eggs or an omelet, in a stir fry, in tuna-noodle casserole, making your macaroni salad prettier, in a side dish with carrots or corn and dill, or maybe a few of you might remember creamed tuna and peas on toast!

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Clean & Simple, Sugar-Free Ketchup Recipe

Jill-Ann Ouellette
May – June 2025 • Vol 4, No 16

Clean & Simple, Sugar-Free Ketchup Recipe

Ingredients:

• 1/3 cup tomato paste
• 1 tbsp apple cider vinegar
• 1 tsp balsamic vinegar
• 2 to 4 tbsp water
• Very little stevia or monk fruit, to taste (Alternative: 2 tbsp Swerve Brown, a brown sugar replacement)
• 1/2 tsp garlic powder
• 1/4 tsp allspice (or 1/8 tsp ground cloves)
• 1/4 tsp salt
• 1/8 tsp chili powder (optional)

Instructions:

1. In a medium bowl, whisk together the tomato paste, apple cider vinegar, balsamic vinegar, and two tablespoons of water (based on the desired thickness, you may want to add more water). Continue to whisk in water until the mixture is the consistency you prefer.
2. Add the sweetener (remember, if using stevia or monk fruit, start with a tiny amount), garlic powder, allspice, salt, and chili powder, if using. Whisk in until the sweetener dissolves. Taste and adjust seasonings as desired.
3. Store in refrigerator. Best if used within 10 days.

Long before this well-known condiment was essential in fast-food meals and backyard barbecues, it was used in the medical field. Tomatoes were revered in ancient Aztec society.

It was believed that tomatoes had powerful and magical properties that could ward off evil and cure diseases. Back in the 16th century, Spanish conquistadors brought tomatoes back to Europe, where it eventually became a staple of Italian cuisine. Making its way across Europe over the next two centuries, the Chinese created a recipe to ferment seafood into a salty, savory sauce using tomatoes—and at that time, physicians believed it to be medicinal. (See next section, “Are Tomatoes a Superfood?)

Ketchup was a descendant of an Asian fish sauce called ge-thcup or koe-cheup. We can trace the origins back to the 1800s where tomato ketchup got its start in pill form to cure indigestion and other stomach ailments. European traders traveling overseas brought it home and further adapted it into a beer-and-anchovies sauce. British sailors later brought this creation back home when it was modified with walnuts and mushrooms, eventually making it to America. So, yes, tomatoes were thought to be a natural medicine. [TastingTable.com]

In 1812, scientist and horticulturalist James Meade in Philadelphia invented the first tomato-based ketchup—as we know it today. At the time, most Americans and Europeans wouldn’t eat tomatoes because they resembled poisonous nightshade berries. People feared it would make them ill. That whole thought process began to evolve in the 1830s.

In 1834, Dr. John Cook Bennett, a physician living in Ohio, started selling ketchup as a cure for diarrhea, jaundice, and indigestion. [Reddit.todayilearned] Before long, Bennett started selling his concentrated ketchup in pill form. As demand for the miracle condiment skyrocketed, other companies started producing their own tomato ketchup and tomato pills. People’s fears were eased when people saw results.

Consumer demand was  high, and with tomatoes being only in season for two months of the year on the East Coast, problems occurred. Demand was high enough to sell them all year long, but back then, the science of food preservation was not like it is today.

Many companies were making the medical tomato tincture with rotten tomato pulp. The importance of the almighty dollar in this industry had to do something to keep the ketchup from arriving to the customer looking like, well, rotten tomatoes!

Even worse, when they attempted to strain the rotten pulp out before bottling it, they discovered that what came out on the other side was no longer red. So, they began adding harmful chemicals like boric acid, formalin, salicylic acid, and benzoic acid to help preserve it. They also would add coal tar to dye it back to its original scarlet hue. Of course, we all know coal tar is extremely carcinogenic, and today, if you accidentally get any product with coal tar in your eyes or mouth, you are advised to rinse them out immediately.

Ketchup’s time in the medical spotlight lasted until the year 1850, when some companies got caught selling laxatives labeled as tomato pills and the demand for medicinal ketchup fell off a cliff. [Tasting Table.com]

In 1876, Heinz was the first company to create a new recipe from five simple ingredients; tomato concentrate from red-ripe tomatoes, distilled vinegar, cane sugar, salt, and onion powder. He released ketchup commercially as a tomato-based product initially known as Catsup. Several other companies were using that term, so to stand out in the market, Heinz started to promote his version as Ketchup and the name caught on.

Today, fancy ketchup is a U.S. grade-A ketchup that has good color, good consistency, good flavor, and is free from defects, according to the USDA. Grade-A ketchup must also have at least 33% tomato solids—making it thick enough to stay in place on your food.[Allrecipes.com] While today’s ketchup isn’t a powerhouse of nutrients, nor is it a superfood, it does contain lycopene, a potent antioxidant with potential health benefits, including heart health and cancer prevention.

Like me, when you’re looking at a handful of fast-food ketchup packets, you probably aren’t thinking about any health benefits hidden inside, you’re thinking about those delicious fries, that savory burger, or famous hotdog. Today, most ketchup is made with sugar or high fructose corn syrup, thus should be avoided by people on sugar-sensitive diets. (See our clean and simple, sugar-free option that doesn’t need to be cooked.)

ARE TOMATOES A SUPERFOOD?

Yes, tomatoes are considered to be superfoods. What makes them so great? Superfoods are nutrient-dense foods that provide significant health benefits. Tomatoes are rich in antioxidants and vitamins, as well as potassium, folate, and fiber.

Consuming tomatoes regularly has been associated with reduced risk of heart disease and stroke, lower cancer rates, improved skin health, enhanced immune function, and strong bones and teeth.

Therefore, based on their high nutrient content and potential health benefits, tomatoes can be classified as a superfood. Lycopene, which tomatoes are loaded with, gives them their bright red color and helps protect them from the ultraviolet rays of the sun. In much the same way, lycopene can help protect your cells from dam-age. Tomatoes also have potassium, folate, fiber, and contain vitamins A, C, and K, as well as vitamins B and E, along with other nutrients. Here are some specific areas where eating tomatoes will benefit your health…

Immune System— The antioxidant Lycopene fights free radicals that can damage your cells and affect your immune system. Because of that, foods high in lycopene, like tomatoes, may make you less likely to have lung, stomach, or prostate cancer. Some research shows they might help prevent the disease in the pancreas, colon, throat, mouth, breast, and cervix as well.

Heart— Lycopene also may help lower your levels of LDL, or “bad” cholesterol, as well as your blood pressure. And that could lower your chances of heart disease. Other nutrients in tomatoes, like vitamins B and E and antioxidants called flavonoids, may boost your heart health, too.

Eyes— Tomatoes have substances called lutein and zeaxanthin that may help protect your eyes from the blue light made by digital devices, like smartphones and computers. They also might help keep your eyes from feeling tired and ease headaches from eyestrain. And some research shows they may even make you less likely to have a more serious form of the leading cause of blindness in the U.S.—age-related macular degeneration.

Lungs— Some studies show that tomatoes may be helpful for people who have asthma and help prevent emphysema, a condition that slowly damages the air sacs in your lungs. That may be because lycopene, lutein, and zeaxanthin, among other antioxidants, fight the harmful substances in tobacco smoke, which is the leading cause of emphysema. Scientists are trying to learn more about those effects.

Blood Vessels— Getting more tomatoes into your diet may make you less likely to have a stroke, which is when blood flow gets cut off to a part of your brain.  Studies suggest that they ease inflammation, boost your immune system, lower your cholesterol levels, and keep your blood from clotting. All those things may help prevent strokes.

Oral Health— Studies have shown that lycopene could help with the gum diseases gingivitis and periodontitis in the same way it may help prevent cancer—by fighting free radicals. But eating lots of raw tomatoes can damage the enamel on your teeth—thanks to the high amount of acid—and brushing soon afterward can make that worse. It’s a good idea to wait at least 30 minutes before you brush. [WebMD.com]

Enjoy growing your own!

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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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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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