Sunday, August 24, 2014

Brazil Nuts: a wonderful and functional food

Brazil nuts are high in selenium

- the highest natural source. anti-oxidant enzyme, glutathione-peroxidase... helps to prevent coronary artery disease, liver cirrhosis, and cancers.
- contain B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), and folates. 
- they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all-important co-factor for the antioxidant enzyme,superoxide dismutase.
vitamin-E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin-E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucus membranes and skin.
 - excellent source of mono-unsaturated fatty acids (MUFA) like palmitoleic acid (16:1) and oleic acid (18:1) that helps to lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet that is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

Sunday, July 20, 2014


Lets TALK SOUP!!!!

I remember a zucchini soup that involved onions, a little butter for body, and zucchini - blanched or sauteed - then put into a blender for some fantastic and quick/ easy soup.  Who needs veggie, chicken or beef stock - you can just blend up whatever is to become THE SOUP!

It may not look great - but the taste is!  Fresh picked swiss chard  - cut the stalk and compost that -  lightly cooked in a little bit of water, added some butter melted in the water, and put all into a blender with fresh picked garlic for a very delectable, unrefined green soup - better than any spinach soup I ever tasted!  I left some chunky texture.  You can vary any soup with herbs, spices, and additional items for crunch or add beans blended or not - and add cream or coconut milk for even further variations.  The key is fresh and naturally grown veggies and garlic, chives, shallots or onions.

Saturday, June 21, 2014

Wild Mustard Greens

One of the best wild edibles is mustard greens - I have to thank a friend eating green in the Hudson Valley for his great referral of these greens - so I am passing it on to you so more people are aware of this wonderful wild edible.  Wild greens are more nutritious than cultivated.  There are many types in the brassica family - the ones I like the best are 1/ garlic mustard

this forms a white flower - this is one of the first wild greens to emerge in the SPRING!

and 2/ the larged leaf mustard forming a "broccoli rabe" type head
these are prolific NOW! - we are picking them along with GARLIC SCAPES - and saute with olive oil for that garlic leafy green combo - add beans - chickpeas or cannelloni beans - for a fantastic and nutritious meal...

Learn more from this video.  Once I start posting videos -  I'll show you how to cook these Italian style as opposed to the boiling American style as Steve is doing here.  Cute and informative videos from eat the

Tuesday, June 10, 2014

"Path to Wellness"

Nutrient Density: Fruits & Veggies

Not surprising - cabbage, chard, beet greens, chicory, parsley, collards, Romaine, endive - all are highly nutritious veggies.  I always wonder - would the findings vary from field to field and growing methods?

One of the misnomers of nutrition labels is it represents the individual products - rather they are standards of a unit measurement of raw materials that go into the product.  There is no regard to where and how it's grown and harvested.  A lab test of the particular item may result in a different nutrition panel.

One thing that is known for sure - a diet rich in dark leafy greens and cruciferous veggies is a healthy one!  To learn more about this list of nutrient dense foods - go to:
Chinese cabbage
Beet green
Leaf lettuce
Romaine lettuce
Collard green
Turnip green
Mustard green
Dandelion green
Red pepper
Brussels sprout
a Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).

Monday, June 9, 2014

Baking with Fruit & Veggies

Banana Carrot Cupcakes
I left out the yogurt - although baking with yogurt or sour cream is great to moisten the cake -  I used a whole very ripened banana - and with fruit and veggies in a recipe, tthe result is moist anyway.

  • 1½ cup all purpose flour
  • 1 tsp. baking soda
  • 1 tsp. cinnamon
  • ¼ tsp. nutmeg
  • ¼ tsp. salt
  • 1 egg
  • ½ cup granulated sugar
  • 2 Tbsp. coconut oil, melted
  • ½ cup mashed banana/ well ripened banana
  • ½ cup plain Greek yogurt/ ...omit if you like
  • 1 tsp. vanilla extract
  • 1 heaping cup shredded carrots

Friday, June 6, 2014


One of my favorite foods is clams or oysters cold "on the half shell" with a spicy sauce and lots of lemon!

Recently, I got the moment to eat out - a rate event for us - we dined at The Horned Dorset Inn in Leonardsville, NY.  
The Horned Dorset Inn

I ate one dozen fresh oysters - I should have taken a photo beforehand - temptation got the better of me - the restaurant presents everything with such taste - on the plate and the palate!

"Oysters are a good source of essential minerals including phosphorus, calcium, potassium and zinc. High in  vitamin B-12 and protein. 
to learn more about Blue Point Oysters, visit: