I’m in pre-mourning mode, so this is going to be short and sweet. Tomorrow is my last CSA delivery for the season and I’m starting to lose sleep over it.

The tanking economy? Big deal.

The drop in the stock market? So what.

Taxpayer bailouts? Who cares.

The new first dog? Well, I am curious.

Anyway, just warning you — my next post will be a dark and dreary one.

In the meantime, I’ll eat comfort food and whine a lot. I made these muffins after Thanksgiving, determined to use all the leftovers in creative ways. My CSA delivery (which is almost over, as you might recall) included a small sugar pumpkin. I also had a cup or so of leftover cranberry sauce and I’ve been looking for any excuse to play with my new-found love, cardamom, so I made some catch-all muffins. For more information on cardamom, check with my favorite English chef, Miles Collins.

I broke open the cardamom pods and ground the seeds. You don’t need to use much, a little goes a very long way. The smell will infuse your home and lift your spirits. Even if you are facing a seasonal veggie recession. Did I mention that my (yes, MY) Grant Family Farm is covered with snow and my last CSA delivery is tomorrow?

Okay, I must get on with my life.

Home-made muffins? With cardamom? Sounds like a start.

pumpkin, cranberry, cardamom, pecan catch-all muffins
what you need

1 small sugar pumpkin (use 1 cup of prepared puree in this recipe)
1/3 cup pure maple syrup
1 teaspoon vanilla
pinch of ground cardamom
1/2 teaspoon cinnamon
1/2 teaspoon salt

Cut pumpkin in half (or quarters), clean out and remove seeds. Rub a little butter or olive oil on pieces and place meat side down in glass baking dish with an inch or two of water (like you do with acorn squash). Put in preheated 375 degree oven for about 45 minute or until tender when pierced with a fork. You can also put the pumpkin skin side up without water and roast it that way. Cool and then scoop out the pumpkin meat into a food processor or mixer. Add the maple syrup, vanilla, cardamom, cinnamon, and salt. Puree well.

2 cups Pamela’s GF Ultimate Baking Mix
4 tablespoons Earth Balance Butter, melted
2 eggs, beaten
1/4 cup cranberry sauce
1/4 cup pecans

Beat together Earth Balance Butter, eggs, and 1 cup of the prepared pumpkin puree. Add baking mix and blend well. Gently mix in cranberry sauce and pecans. Fill 12 muffin cups (lined or greased) 2/3rds full and bake in preheated 350 degree oven for about 25 minutes. Use the rest of the pureed pumpkin to make buckwheat pancakes.

Sniff, sniff.
Melissa

Here I go again, rushing to publish my seasonal foods list for November before December takes over. I’ve been putting it off as I don’t want to be reminded that my weekly CSA delivery of locally grown produce is about to come to an abrupt stop. I don’t even want to think about it. Seriously. Those of you who have been following my blog for the last 24 weeks know how much I love having my big red tub of Grant Family Farms seasonal fruits and veggies delivered every Thursday. I have two more weeks left and then I will be in mourning. Deep, dark mourning.

In the meantime, I’ll get right to the point. No whining or complaining as this is supposed to be a time of expressing gratitude. No feeling sorry for myself. At least not openly. Well, maybe a little bit. Sniff, sniff.

Cranberries — are a rich source of dietary fiber and vitamin C. High in antioxidants, they are also thought to protect against urinary tract infections and prevent kidney stones. Cranberries also help promote gastrointestinal health and protect against cardiovascular disease.

Winter Squash — there are lots of varieties of winter squash, including acorn, kabocha, butternut, Hubbard and even pumpkin. Each one is an excellent source of vitamins A and C and most are also rich in dietary fiber, potassium, and folate. Winter squash also provide anti-inflammatory protection, so enjoy often!

Sweet Potatoes — are available year round, but November and December are peak harvest times. You can get 265% of your daily value of vitamin A in one small sweet potato! And for only 95 calories. They are also high in vitamin C, manganese, fiber, B6, potassium and iron. Don’t save sweet potatoes just for Thanksgiving, eat them year round. They are over-the-top healthy.

Sweet Potato and Carrot Soup
what you need

• 3 medium sized sweet potatoes (about 3-4 cups peeled and cut in 1 inch squares)
• 1 cup peeled and chopped carrots
• 4 cups chicken broth
• 1 cup coconut milk
• 1/2 cup diced onions
• 1 teaspoon minced ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon cardamom (or eliminate if you don’t have it)
• sea salt and fresh ground pepper to taste
• small amount (1-2 tablespoons) of olive oil, butter, or ghee

There’s no right or wrong way to make soup. The whole point of soup is to use what you have on hand. Play with the ingredients and try different combinations. Other seasonings to try in sweet potato soup include 1 teaspoon of mild Indian curry paste, 1/2 teaspoon of red pepper flakes, a pinch of cayenne or turmeric.

what you do
• Sauté onions in oil or butter in large soup pot over medium heat until lightly browned.
• Add minced ginger, cumin, coriander, or whatever spices you’re using. Stir and cook until fragrant (about 1 minute).
• Add chicken broth, coconut milk, sweet potatoes, and carrots. Bring to a light boil, turn heat down to a simmer, cover and cook until veggies are tender and can be easily pierced with a fork (about 30 minutes).
• Remove from heat and let cool for 10 minutes or so. Puree with a handheld immersion blender or puree in batches in a regular blender. Be REALLY careful if you use a conventional blender as the hot soup can blow the top of the blender off. Trust me, it’s not a pleasant experience. Pour back into soup pan and warm thoroughly.

Go forth and make soup!

In good health,
Melissa

I’ve fallen in love.

All three of these winter squash and pumpkin varieties were in my recent CSA delivery box. I liked the way the sugar pumpkin looked so I positioned it as the star in this photo (roasted pumpkin recipe below). I threw the kabocha squash on top at the last minute, mainly to add a splash of green to the photo. As a “food” person, I’m almost embarrassed to say I had never made anything using kabocha squash before. Silly girl.

One shot at making kabocha soup and I’m totally in love with this sweet, rich, and creamy squash. Seriously, this soup tastes like it’s made with sweet cream and butter — all because of the squash. What a wonderful find for my dairy-free (most of the time) lifestyle!

I’m on a mission to use every item I receive in my CSA share, no wasting organic veggies, no buying stuff at the market. So, I’m making things up and experimenting and using other recipes for launching pads and substituting with whatever is in my weekly harvest box. Last month I did a post on the nutritional value of pumpkins and said I had no desire to actually deal with them — that I would just use the canned stuff. I totally take that back! Forget I ever said it.

I used my sugar pumpkin from Grant Family Farms and it was so good, I am forever converted. I’m committed to fresh pumpkins from here on out. This is SO much fun. When your ingredients are wholesome fresh veggies to begin with, you can’t go wrong.

I’ll give you a brief rundown of the nutritional value of kabocha squash and get right to the recipe; if I can remember what I did. It doesn’t matter. You can’t mess it up (famous last words).

Kabocha is the generic name for a Japanese variety of winter squash. They taste a bit like a cross between a sweet potato and a pumpkin. One cup has only 80 calories, but is packed with vitamin A (145% DV), vitamin C, potassium and fiber. It’s also a good source of manganese, folate, omega-3s, and B vitamins. All good stuff. These things are pumped full of antioxidant richness.

I peeled and chopped the squash (see below) before cooking it because that seemed like the best way to make soup, but some sources I read also suggested baking it with the skin on and then eating the skin as well as the meat. Apparently the skin gets nice and soft and tastes great. I’ll try that next time. Or if you’ve done that before, let me know how it worked out.

kabocha squash soup
what you need
1 medium-sized kabocha squash, peeled, seeded and cut into 1-2 inch chunks
1 box (32 oz) vegetable or chicken broth (I like Imagine Organic Vegetable Broth, it’s GF)
4-6 cloves garlic, peeled and finely minced
1 medium onion, finely chopped
sea salt and fresh ground pepper to taste
2 cups fresh spinach, washed and drained

what you do
Put the garlic, onion, and squash in a large pot. Add enough broth to cover the squash, put a lid on it and simmer and steam until it’s nice and soft (about 20 minutes). Mash with a fork or potato masher, add the rest of the broth and mix well. (You could also zitz it up in your food processor or blender.) Let it cook on low for 30 minutes or so. Add spinach and cook for another 3 to 5 minutes. Season with salt and pepper. Once you ladle it into a bowl, you can add some crumbled cheese (feta, goat cheese, or mozzarella) and cilantro on top for garnish. YUM!

sweet and zippy roasted pumpkin chunks
what you need
1 medium sized sugar pumpkin, seeded and cut into 1-2 inch chunks
1 & 1/2 tablespoon olive oil
1 & 1/2 tablespoon maple syrup
2-3 gloves garlic, peeled and finely minced
1/4 teaspoon red chile pepper flakes (or more if you like spicy, none if you don’t)
sea salt and fresh ground black pepper

what you do
Preheat oven to 425 degrees. Put pumpkin chunks in a large bowl. Combine oil, syrup, garlic, red chile pepper, salt and ground black pepper in small bowl and whisk well. Pour over pumpkin and toss gently to cover. Depending on how big your pumpkin is you might need a touch more oil and/or syrup. You want it lightly covered, not drenched. Spread out on rimmed baking sheet and roast in oven for about 20 to 30 minutes — until tender (I like it a little firm, not completely soft and mushy). Toss once or twice while roasting. Serve as a side dish.

I made a big pan of this, served some for dinner and saved the rest in the refrigerator for mixing into a fresh green salad the next day. It was awesome!

Go forth and play with your food!

In good health,
Melissa

No, I don’t have the answer to which came first — the chicken or the egg.

But I do know I love eggs. And because I enjoy my CSA egg share delivery (I also get veggie and fruit shares) from Grant Family Farms so much, I decided to do a post specifically on eggs. I’m into week 21 of this year’s 26 week CSA harvest and I’m already starting to freak out about Josh and the gang ditching me for the winter. Okay, so I understand (sort of) how hard these farmers work and I understand (sort of) how they endure long days and erratic and volatile weather and I understand (sort of) how much they deserve a short break — but what about me? What am I going to do when I don’t have my weekly delivery? How will I get by for the other 26 weeks of the year?

Okay, okay. I’ll get a grip and suffer through the long winter without you, Josh.

And in the meantime, I’ll appreciate and enjoy the abundance of incredible veggies, fruit, and eggs I’m receiving right now. Oh my gosh, the kabocha squash (Japanese pumpkin) from last week was amazing (kabocha bisque recipe to follow in my next post)!

Those of you out there contemplating joining a CSA, run right now and do so. Hurry, hurry, hurry! Opening my big red box of produce on Thursday evenings has become the highlight of my week. Yeah, I know, I have a very boring social life.

If eating fresh, local, straight-off-the-farm, organic food isn’t enough to tempt you, think about the positive impact this lifestyle has on the environment. Most food travels an average of 1500 miles before it lands on your plate. By joining a CSA and supporting local farmers, you are not only enhancing your own health and the health of the ecosystem, you are also building a relationship with the people who grow your food. For more information on CSAs, small farms, and sustainability in Colorado, please refer to the articles and links listed at the end of this post.

I’m a nutrition therapist, so health is my business. I also have celiac disease, which is a genetically predisposed autoimmune disease. I know first-hand how important it is to nourish your body and boost your immune system with healing foods. There’s no better way to do this than to eat a variety of fresh, organic vegetables and fruits.

Oh, and eggs, too. Colorful ones — and no I didn’t dye these. The eggs pictured here are from the chickens at Grant Family Farms. Different breeds lay different colored eggs. Farm fresh eggs from free-range chickens also have much darker, orange-colored yolks that even look heartier and more substantial. And they are. Chickens that eat a varied, natural diet produce more nutritious and tastier eggs. The chickens are happier and so are we.

There’s been a long running debate about the frequency of egg consumption and the increased risk of heart disease. People have been shying away from eggs because of a fear their cholesterol levels will go up. I’ll give you my take on it, but first and foremost, if you have concerns about cholesterol, heart disease, and eggs — please consult your health care practitioner.

I’m not a doctor and I don’t have low cholesterol levels, so you’ve been warned.

According to Mayo Clinic cardiologist Dr. Gerald Gau, “Eggs are high in cholesterol, and a diet high in cholesterol can contribute to elevated blood cholesterol levels. However, the extent to which dietary cholesterol raises blood cholesterol levels isn’t clear. Many scientists believe that saturated fats and trans-fats have a greater impact than does dietary cholesterol in raising blood cholesterol.”

There are a variety of studies that have shown no connection between egg consumption and heart disease. In fact, one recent study published in the European Journal of Nutrition suggests 2 eggs per day could actually help LOWER cholesterol levels. Eggs have been given a bad rap. It’s the junk food, highly processed foods, hydrogenated and trans-fats, stress, lack of exercise, and an occasional contrary gene that contributes to heart disease, not the misunderstood egg.

Eggs are one of the best sources of quality protein available. In fact, eggs contain all the essential amino acids and are used as the reference standard to measure other sources of protein. One egg has only 75 calories and is an excellent source of choline, riboflavin, folate, lutein, zeaxanthin, and vitamin D. Lutein and zeaxanthin contribute to eye health and help prevent age-related eye degeneration. Eggs also contain Vitamin A, Vitamin E, Vitamin B6, Vitamin B12, thiamin, calcium, potassium, phosphorus, magnesium, iron, iodine, and zinc. All for a measly 75 calories. The egg is definitely a nutrient-dense super food. So, if you want an inexpensive and low calorie way to boost immune function; support bone and muscle tissue; promote healthy thyroid function; and encourage brain, heart, and eye health — make eggs part of a healthy diet.

Now, one little minor thing about eggs — they’re considered one of the eight major food allergens. Although adults can have allergic reactions to eggs, it’s more common in children. Signs and symptoms include skin rashes, hives, nausea, vomiting, and respiratory problems. Avoid eggs and egg products if you have a known allergy to them.

If not, find yourself a good source of organic eggs from happy, free-range chickens. If you’re in the Denver area, check out Grant Family Farms. (The first article listed below has information from Josh Palmer, CSA coordinator for GFF.)

Go forth and eat eggs.

In good health,
Melissa

Sharing Organic Produce
Wyoming News, April 2008

The Face of the New American Farmer
Edible Front Range, Spring 2008

CSAs: Standing for Sustainability
Colorado Springs Independent, April 17, 2024

Sharing the Farm: CSA projects provide people with fresh food from local land
Loveland Reporter-Herald, June 2, 2024

Changing Economy Changing our Behavior
Fort Collins Forum, June 12, 2024

P.S. Yes, I know the postscript normally goes at the end, but just in case you don’t make it that far, I want you to know there’s a great recipe awaiting you. Yum!

As seems to be my pattern, I’m barely getting my October post of seasonal foods in under the wire. I figured since tomorrow is Halloween, I’d start with pumpkins, which are incredibly nutritious. However, we all have our culinary limits and one of mine is that I refuse to wrestle with a pumpkin. I’m over it. I organized and managed too many pumpkin carvings when my kids were little. Now I prefer using organic canned pumpkin. It’s so much easier to open a can than it is to dig out the flesh from a whole pumpkin.

Most (99%) of pumpkins used in the US are for jack-o-lanterns. These are those big stringy-type pumpkins that work best as a launching pad for little-kid art. Or big-kid pranks. The smaller “Sugar Pumpkins” are a much better choice for cooking (if you really want to do that). I spend a lot of time in the kitchen because eating healthy gluten-free food is a priority to me, but in this case, I’m going for quick and easy, especially since many of the canned choices are so good. (Recipe for pumpkin buckwheat pancakes to follow.)

Pumpkin is rich in fiber and full of beta-carotene, which is converted to vitamin A in the body. Beta-carotene can be found in orange colored veggies like squash, carrots, sweet potatoes, and pumpkins. It supports eye health and may even help protect against cancer and heart disease.

Raw pumpkin seeds are one of my favorite things to add to granola, trail mix, hot cereal, power bars, wild rice, or to toss on fresh salads. They were considered a medicinal food by Native Americans and although the Indians didn’t know the sciency details, they were right — the seeds are a rich source of zinc, which supports healthy immune function and promotes bone mineral density.

Hey guys, pumpkin seeds also contain phytonutrients called cucurbitacins, which help keep your boy parts running smoothly. Studies show this substance to be beneficial to prostate health, so keep that in mind next time you reach for a snack. And get this, pumpkin seeds are also a concentrated source of protein, so skip the high-fat, high-sugar candy bars and go for a handful of pumpkin seeds instead.

More seasonal foods for October
Apples (for more information on the health benefits of apples, check this post).
Lima beans (butter beans) are an excellent source of fiber, which can help lower cholesterol and promote balanced blood sugar levels. For more information on fiber and the gluten-free diet, check this post.
Onions are a staple in my kitchen. I love grilling onions, which have been a regular part of my CSA box of veggies lately. Onions are a true super food as they’re an excellent source of vitamin C, folate, fiber and contain an important phytonutrient called allicin, which may help lower cholesterol and blood pressure. Plus, onions add wonderful flavor to almost any dish.
Kale (for more information on the health benefits of kale, check this post).

GF/DF Buckwheat Pumpkin Pancakes

what you need
• 1 cup gluten-free buckwheat flour*
• 1 & 1/2 tablespoons pure maple sugar*
• 1 & 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/4 teaspoon allspice*
• 1/2 teaspoon ginger powder
• 1/4 teaspoon salt
• 1 &1/3 cup brown rice milk
• 2 large eggs, lightly beaten
• 1 teaspoon vanilla
• 3/4 cup canned pumpkin (no sugar added)
• small amount of coconut oil for cooking

what you do

1. Whisk together buckwheat flour, maple sugar, baking powder, baking soda, cinnamon, allspice, ginger, and salt. Set aside.
2. In another bowl, whisk together rice milk, eggs, and vanilla.
3. Pour liquid ingredients over the dry ingredients and blend until combined. Don’t overmix.
4. Gently fold in pumpkin.
5. Pour about 1/3rd cup of batter onto preheated and greased griddle. Flip when the edges of the pancakes fold in and the bubbles pop. Cook until each side is golden brown.

* Make sure your buckwheat flour is GF. Lauren (see comment below) from daringtothrive is right about Bob’s Red Mill. They don’t advertise their buckwheat flour as gluten-free because it doesn’t test out as gluten-free. Buckwheat is naturally gluten-free, but make sure the source you use guarantees that it has not been contaminated.

* I added the maple sugar the first time I made these simply because it was sitting on the counter and there was about 1 & 1/2 tablespoons left in the jar. I add a little to the mix when I make up my own pre-packaged hot cereal for backpacking. It’s great when you’re out in the wilderness and you want a nice sweet bowl of hot cereal before you hit the trail. Maple sugar is expensive, so don’t run out and buy some just for these pancakes. Leave it out or substitute something else.

* If you don’t have allspice, use a pinch of nutmeg.

These pancakes are so good! You can save the extras, freeze and pop in the toaster later. They also make great hiking snacks.

Happy Halloween!

In good health,
Melissa

I’m thinking I may have over-done my anti-sugar tirade, so to make amends, I thought I’d post a gluten-free recipe of mine that is sweetly decadent AND healthy. In moderation, anyway. This is a recipe I posted in the beginning of my blogging days, but I felt it deserved a reprise. And you all know, there’s nothing like chocolate to soothe the soul. Or placate feisty hormones.

I’m sure you’ve also heard the good news that cocoa in small doses is actually quite good for us (more on that later). Yippee, hallelujah, and pass the dark chocolate.

But first, a bit about a conference I just attended — the national CSA (Celac Sprue Association) conference in beautiful (but flat) La Vista, Nebraska. Although I did hear that nearby Omaha is a fun city, I had no time to explore as I spent all my time in lecture halls.

CSA is a non-profit organization of “celiacs helping celiacs” and is a great resource for people struggling with a new diagnosis or those having trouble conforming to a gluten-free diet. Check out their website if you want more information about celiac disease, product listings, label reading, recipes, awareness, or how to find a local support group. CSA is a valuable resource — take advantage of what they have to offer and help support the cause.

Here’s a short list of the topics discussed at the conference (Harvesting Knowledge of Celiac Disease). I’ll spare you the sciency details, but if there’s anything you’d like more information about, please let me know and I’ll expand on that.

The topics listed below were discussed during a continuing education workshop for dietitians.

• Pathogenesis of celiac disease
• Celiac spectrum
• Pediatrics, breast feeding, introduction of gluten to infants
• Medical nutrition therapy for celiac disease
• Nutrient assessment, deficiencies, and nutrient intervention
• Theories for a gluten-free AND casein-free diet
• Autoimmunity and associated disorders
• Managing medical nutrition therapy as a dietitian
• GF diets for acute and residential care facilities
• Label confusion

My next list includes topics discussed during 3 days of information and updates by the medical, science, and support communities. There are a few eccentric and a touch “out there” doctors and scientists in this field. Thankfully so! Most of our top celiac experts are from other countries — Joseph Murray, M.D. (Mayo Clinic) is from Ireland; Peter Green, M.D. (Columbia University) is from Australia; Alessio Fasano, M.D. (University of Maryland) is from Italy; Stephano Guandalini, M.D. (University of Chicago) is from Italy; and Dr. David Sands, plant pathologist and biotech frontiersman is from Montana. Oh wait, Montana just seems like another country, but nonetheless, Dr. Sands is definitely part of this “out there” group of doctors and scientists making a huge difference in the world of celiac disease research and education. Too bad whoever named this disease didn’t come up with something a little cooler than the name celiac sprue. Maybe these guys could get more funding for their research if it all sounded a bit more glamorous — although not easy to do when you’re talking about gas, bloating, and intestinal distress. Things are changing though, our little GF community is even becoming somewhat trendy.

The above highlighted links are to each doctor and the celiac disease centers they are involved with. All are valuable resources. An additional link to information about Dr. Fasano’s research can be found here.

• Celiac disease — a spectrum disease with varied outcomes and challenges
• Sorghum and grain production research
• Review etiology of celiac disease and updates on research
• Healthier grains through biotechnology
• Celiac disease and how it affects family members
• Faith, personal beliefs, and celiac disease
• The search for celiac disease oral therapies
• Improving gluten-free foods
• Developing lifestyle skills
• Clinical trials for therapeutic pharmaceuticals

Lee Tobin, director of the Whole Foods Market GF Bakehouse, demonstrated techniques for preparing an assortment of GF grain recipes. He was the mad scientist of food preparation as he had several things cooking at once. I love watching chefs work their magic and Lee is no exception. I’ll post one of his recipes once I have (hopefully) permission to do so. His acorn squash with cranberry apple quinoa, braised chicken with millet skillet (cute name), New Mexican pozole, and Greek kasha salad were all amazing. Good gluten-free food — and healthy, too. That’s the best kind!

Now on to the important stuff — chocolate.

Several studies indicate pure, natural cocoa to be high in flavonoids (phytochemicals), which are powerful antioxidants that may help protect against cardiovascular disease and cancer. According to the food chemistry geeks at Cornell University, the antioxidant content of cocoa was almost 2 times higher than red wine, 2 to 3 times higher than green tea, and 4 to 5 times higher than black tea. Other studies show cocoa reduces blood clotting and may also stabilize arterial plaque. If you check the Dagoba Chocolate (my favorite kind) website, you’ll find a long list of health benefits.

But before you run out to the supermarket and load up on Mars Bars and Snickers, keep in mind, the research studies touting the benefits of chocolate were conducted using pure, natural cocoa (or cacao if you’re talking about the plant), so stick close to the source. Processed candy bars are not only unhealthy in general, but often contain gluten and other allergens. So skip the packaged cocoa drinks and additive-filled candy bars and buy the good stuff or make your own treats (see recipe below). My favorite source for cocoa powder for my recipes is Dagoba, but there are other good choices as well.

Chocolate as a health food? Sound too good to be true? Don’t question it, just enjoy it! But enjoy the right kind in the right amounts (that “M” word again).

Melissa’s scrumptious cocoa fondue

what you need
• 1/2 cup almond butter
• 10 mejool dates (pitted)
• 3/4 cup water
• 3/4 cups Dagoba cacao powder
• 3 tablespoons coconut milk
• 1/2 teaspoon vanilla

what you do
• this is another one of my “launching pad” recipes that I made up; adjust as your heart desires
• place all ingredients in a food processor
• blend until desired consistency (you may want to add more coconut milk or water)
• serve with fresh strawberries, Fuji apple slices, pears, or even jicama (be creative)

*This makes a lot; store covered in the refrigerator.

Dip and enjoy!

In good health,
Melissa

Who loves collard greens?

Have you ever eaten collard greens? Be honest. Those of us out here in the Rocky Mountain West don’t make a habit of eating these hearty (hardy) plants, but you Southerners do, don’t you?

Okay, we’ll start from scratch. Although collard greens have the exact texture and feel of household rubber gloves, they’re actually quite tasty if you prepare them right. And they are SO healthy — they definitely deserve super food status.

Just look closely at these pictures I took of my Grant Family Farms organic collard greens. Look at the veins, the deep green color, and the firm, fresh leaves. You can literally see the vitality of the plant, the life-force. Not to mention all that fiber. Now, don’t you know this stuff has to be good for you? Seriously. Especially if you ignore that whole rubber glove aspect of the plant. Whoever picked the name added the word green so we wouldn’t get mixed up. Industrial gloves are almost always yellow. Collard yellows wouldn’t sound right, would it? (See below for differences.)

Why collard greens are on my list of super foods:

• contain compounds that help the liver detoxify icky (scientific word) substances
• one of the highest sources of plant-based calcium (yeah! good for us dairy-free people)
• low in calories, high in nutrients
• excellent source of vitamins K, A, C
• excellent source of manganese and folate
• high in fiber

How to prepare and store collard greens:

• rinse well, but avoid soaking as some of the nutritional value will be lost
• I use stems and all; stack or roll-up leaves and cut in 1-inch slices
• the stems contain a LOT of fiber, so use the whole plant
• sauté in small amount of broth or olive oil for about 5 minutes
• store in plastic bag in refrigerator; they stay fresh about 5 or 6 days

Nutritional considerations

Collard greens are part of a class of foods that contain goitrogens. Goitrogens are foods containing certain substances that can disrupt thyroid function in humans. Cruciferous veggies, which include collard greens, and soy-based foods are the main sources of goitrogens (see complete list below). Although there is some controversy about goitrogen foods and thyroid activity, there are also no definitive research studies indicating these foods should be avoided if you have a healthy functioning thyroid. Discuss any concerns you may have regarding this with your health care practitioner.

Goitrogen containing foods

cruciferous veggies
broccoli, kale, Brussel sprouts, cabbage, cauliflower, collard greens, turnips, rutabaga, kohlrabi

soy-based foods
tofu, tempeh, soybeans

other goitrogenic foods
millet, radished, peanuts, spinach, strawberries, peaches

Collard greens and beans recipe
what you need

• one small onion, chopped
• 2 cloves garlic, minced
• 1 cup diced squash (I use zucchini or yellow squash, but it doesn’t matter)
• 3 cups or so of washed and sliced collard greens
• 1/2 (or a little more) cup of GF chicken or veggie broth
• 1 can cannellini beans, drained (15 ounce can, drained)
• 1 can diced tomatoes (reserve a little of the juice)
• sea salt and ground pepper to taste

what you do
Chop onion, garlic, and squash and set aside. Rinse and chop greens. Heat a few tablespoons of the broth over medium heat in a large sauté pan. Once broth is steamy, add onions, garlic, and squash and sauté for about 5 minutes. Add the rest of the broth, tomatoes (and a touch of the juice if you need more liquid) and the beans and simmer on medium-high (almost to a boil). Add collard greens and simmer for another 5 minutes. You want the liquid to reduce so it’s like a big warm bowl of salad, not a sloppy bowl of soup. This is one of my “launching pad” recipes, so there’s lots of room for changes.

Go forth and play with your food!

In good health,
Melissa

The government has made an effort to let us know what we should be eating on a daily basis by creating the Food Pyramid. Rather ironic, wouldn’t you say? Here we are at the top of the food chain and we’re the only animals in need of eating instructions.

And in light of more and more evidence of poor decisions made by our elected officials, maybe we should educate ourselves and figure out what we should eat on our own.

Okay, having said that, I’m going to throw my two cent’s worth into the mix. More irony, you say? I suppose so, but at this point, there’s an overload of complex and confusing information from too many sources. It’s time to slow down and rethink things. We all have to eat, why is it so confusing to choose a healthy diet? Why are we so obsessed with food and yet so unhealthy as a culture? Part of the problem is too many choices in a world of food politics and an industry worth billions of dollars a year — in the United States alone. That can make eating complicated and even stressful.

It doesn’t have to be.

Here are a few tips for healthy eating and a simple recipe for snacking.

1. Eat whole, fresh food (preferably organic).
2. Make whole plant sources, especially vegetables, legumes, and fruit your foundation. You can even eat veggies for breakfast — it’s okay, trust me. Use gluten-free whole grains such as brown rice, quinoa, and teff.
3. For the most part, choose foods you can hold in your hands and wash. Can you wash a box of Kraft mac and cheese or a package of ding dongs? You can wash a tomato and you can rinse brown rice. See how easy that is?
4. Don’t eat food that never spoils. Remember my HFCS post? The pink snowballs and the chocolate hockey pucks? As I mentioned, I’ve had those on my closet shelf for over a year. If it doesn’t rot, it’s not food.
5. If animals, insects, and bacteria won’t eat it, maybe we shouldn’t. Food that has been sprayed with chemicals to repel critters is not a good choice for people either. Whoa, that doesn’t mean bugs are smarter than we are, does it? Yikes, maybe so.
6. You’ve all probably heard this one before — don’t eat foods from the middle of the grocery store. Stick to the periphery where the real food is located.
7. Make it yourself. Learn from your grandmother. Enjoy the cultural wisdom of food. My mother grew up in a very poor family in the south during the depression. I mean dirt-floor poor. They had few food choices, but somehow the family was fairly healthy. All they could afford was assorted beans, cornbread, dandelion greens, whatever fruit or nut tree was around, some oatmeal and an occasional pig, chicken, or fresh-caught game (birds, fish, rabbits). My grandmother also made them all take a dose of cod liver oil regularly. Hmmm? When you think about it, you’ve got some very healthy food choices there. They either grew or caught everything they ate. I know things are different now and you just don’t have time to go rabbit hunting on your lunch hour, but it doesn’t have to be complicated or expensive.
8. To sum it up: eat less, eat slower, use smaller plates, choose fresh ingredients, eat more vegetables, skip the junk food, and savor your food. Part of eating healthy is enjoying what you eat, how you prepare it, the cultural variations, and sharing it with others.

Gluten-free, dairy-free yummy hummus to eat with all those veggies

1 can garbanzo beans, rinsed and drained (15 ounce can — preferably organic)
3 cloves peeled garlic
2 tablespoons tahini
2 tablespoons lemon juice
1/4 cup water (add slowly so you don’t end up with sloppy hummus, you may not need all of it)
1 teaspoon wheat-free tamari (I use the San-J brand as they routinely test for gluten) *
1/2 teaspoon sea salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon cayenne pepper (or omit if you don’t want zingy hummus)
2 tablespoons chopped cilantro

This is another one of my “launching pad” recipes. You can customize this any way you want. Switch out the garbanzo beans for pinto or cannellini beans, add minced chile peppers, parsley — whatever your heart desires (or whatever ingredients you have on hand).

Mince peeled garlic in the food processor until finely pulverized. Add beans, tahini, lemon juice, water (a little bit at a time), tamari, salt, cumin, coriander, and cayenne pepper and blend until smooth and creamy. Refrigerate. Remove and let hummus reach room temperature before serving. Blend in cilantro and serve with fresh veggies. Carrots, celery, broccoli, jicama, gluten-free crackers (Mary’s Gone Crackers original flax seed crackers are a favorite of mine), olives — whatever you can think of.

* San-J Wheat-Free Tamari is gluten-free, but contains soy and corn.

Enjoy!
In good health,
Melissa

Did you know that the word cabbage also means money? Or, that you can use it as a verb to mean take off with someone else’s stuff? That might not be the exact dictionary definition, but there’s more to this heavy head of dense nutrition than meets the eye. Variety in word meaning, variety in color, and variety in use. A seasonal super food indeed. Rather than write a little bit about several foods, I’ve decided to focus on cabbage this month and include a recipe (see the rest of the seasonal food list at the end of this post). Here’s the rundown —

Cabbage is available all year, but late summer and early fall is peak harvest time. I have to be honest (disclosure time), I’ve never been a big cabbage fan and can hardly stand sauerkraut. But as Bob Dylan once sang, the times they are a-changin’. I’m still not keen on sauerkraut (I know, I know — it’s really healthy), but I suddenly have a crush on cabbage. My CSA buddies at Grant Family Farms have been delivering cabbage by the truckload lately. I’m determined to eat everything I get from them each week, so even though I’d prefer a double dose of the pears or apples in lieu of the cabbage, I’m starting to like the stuff. A lot.

The basics

Whether green, red, purple, or white, choose the heaviest heads with nice firm leaves. Red and white varieties have dense, tightly packed leaves. Savoy cabbage is greenish-yellow and has loosely packed, ruffled leaves. Napa or Chinese cabbage has light green leaves and grows in an oblong shape with wide, crispy stems. I love using Napa cabbage as a “boat” or “wrap” for tuna or salmon salad. Bok choy, another type of cabbage, looks a bit like Swiss chard, with white stalks and big, green leaves.

Health bites

First off, since my work focus is on intestinal health, I have to mention that research indicates raw cabbage juice is a fast and effective treatment for peptic ulcers. Cabbage is a rich source of the amino acid, glutamine, which stimulates the production of cells that line the stomach and small intestine. This increased cell production facilitates healing. According to Understanding Normal and Clinical Nutrition, cruciferous vegetables (Brussels sprouts, cabbage, cauliflower) also contain isothiocyanates, which inhibit enzymes that activate carcinogens and trigger the production of enzymes that detoxify carcinogens. Cabbage also contains indoles, which may help block DNA damage from carcinogens. If that’s not enough, cabbage is also rich in some high-end phytonutrients (plant chemicals) that contain sulfur compounds called sinigrins. When you chop, chew, and digest these compounds, they help fight against colon cancer. Good, good, good. We want our bodies to fight the good fight against intestinal diseases and cancer.

On to the regular stuff. Cabbage, especially bok choy, is high in bone-building calcium, magnesium, and manganese, which may come as a surprise. Yes, you can get your calcium from plant sources if you don’t eat dairy! (For a complete list of non-dairy calcium sources, check here.) Cabbage is also rich in heart-healthy nutrients like folic acid, vitamin B-6, omega-3s, potassium, and vitamin A. So far we have bone-building and heart-healthy, which fits nicely into my sport-specific nutrition plan (you know I’m into that whole exercise thing, right?). Cabbage is also high in energy-producing B-vitamins and muscle-building protein. Protein? Wow, and it’s so low in calories! It’s on my list of my super foods.

Fix it tips

If your cabbage is wilted and funky, just peel off a few of the leaves. Cabbage leaves are so densely packed, it’s probably still fresh a few layers down.

Part of the reason I’ve never been fond of cooked cabbage is that stinky, rotten egg smell. Ugh! The smell comes from the break-down of sulfur-containing substances. Hydrogen sulfide is released in the process, which I don’t find remotely appealing. To avoid that, cut it finely and cook it quickly, which is healthier anyway. Use a fast stir fry method or steam lightly. To maintain the red color of cooked cabbage, add a touch of lemon juice or vinegar to the cooking water.

Now, who gets gas when they eat cabbage? Show of hands, please. No one? I don’t believe you. But just in case you know someone who does — if you cook it in two stages, you can avoid the gas issue (or at least mitigate it). Boil, discard the water half-way through the process and start over. I’m not crazy about boiled cabbage, but if cabbage gets to you, try this method.

Other than lightly sautéed in a touch of vegetable broth, I much prefer it raw. Here’s a cabbage salad my mom used to make when I was growing up. It was the only way I’d eat cabbage when I was little and now that I’m being inundated with the stuff, I’ve brought this recipe back to life. I’d forgotten how good it is. Yum!

what you need

3 cups shredded cabbage
1/2 cup raisins
1/4 - 1/2 cup peanuts *
1 - 2 bananas, sliced
very small amount of Spectrum organic mayonnaise (or whatever kind you prefer)

what you do

Put cabbage, raisins, peanuts, and banana slices in large bowl. Add a small amount of mayonnaise — a little goes a long way. Gently toss and serve immediately.

* Peanuts aren’t nuts, they’re actually legumes. Shelled peanuts should be packaged in a tightly sealed container and stored in the refrigerator or freezer. Avoid exposing nuts to heat, light, or humidity as they can become rancid (not good). Aflatoxin is a potentially toxic fungus that grows on peanuts in warm, humid temperatures. Past problems with this prompted the FDA to enforce a ruling banning foods that test positive (20 ppb) for aflatoxins. Peanuts are healthy snacks, just make sure you store them correctly. While they’re not easy to find, organic versions are starting to find their way into health food stores. Farmers in New Mexico are producing the majority of organic peanuts.

Here’s the rest of my “Seasonal Foods For September” list —

artichokes
lima beans
okra
pears
peppers
eggplant
cauliflower

In good health,
Melissa

Put the spoon (or shovel) down and back away from the sugar bowl.

Okay, okay.

We all have our sugar moments (days, weeks, months) and although sugar is not innately evil, chronic over-indulgence can seriously impact health and wellbeing. Obesity, diabetes, mood swings, fatigue, sleeplessness, addictive behavior, anxiety, intestinal distress, depression, and a host of other diseases are all being linked to excessive sugar intake. Yikes, bad news for those of us who adore sweets. And that thing about girls being made of sugar and spice and everything nice has some truth to it. At least the sugar part. I think women get the gene marker for “I love sweets” far more often than men do. Wouldn’t you agree?

I like to do a mild cleanse every spring and fall and eliminating sugar is part of that process (over and over again). I spent several weeks this summer backpacking a big chunk of the Colorado Trail and out of necessity my wilderness diet included a lot of fast-acting carbs in the form of gels, bars, and powdered drinks. (For more information about sport-specific nutrition, check out my fuel for performance post.) Because I’ve spent so much time lately eating sugar directly from the gel packet, I definitely feel the need to get myself back into balance. Nutrition needs change depending on the intensity of the activity and sometimes quick energy in the form of simple sugar is just what your cells are screaming for. But if you’re not running a marathon or hiking a 14,000 foot peak, there are better ways to balance your nutrition needs.

We’ll start with the basics, but before I launch into “the carb chronicles” I have to pay quick tribute to my sisterhood of Muses. First to my favorite duo Lizzie and Henry at thegoodeatah and to Tiffany (pastry chef gone gluten-free) at lifeaftergluten, both of whom suggested a sugar post. And to my fellow science nerdettes/food bloggers, Michelle at the accidentalscientist and Cindy at cindalouskitchenblues — these two girls continually inspire me to pursue my geekiness. I also can’t forget Sally at aprovechar as her commitment to better health never ceases to amaze me. Check out this wonderful and diverse group of gluten-free food bloggers!

Geez, I sound like I’m accepting an Academy Award or something.

Back to the task at hand — understanding sugar. Dietary carbohydrates include simple carbohydrates (sugars) and complex carbohydrates (starches and fibers). Simple carbs are monosaccharides (single sugars) and disaccharides (sugars made up of pairs of monosaccharides). Glucose, fructose, and galactose make up the single sugar units. Complex carbohydrates are composed of chains of monosaccharides called polysaccharides. It’s all a matter of linking chemical units, but if you see “ose” on the end of the word, it usually means sugar — at least in chemistry talk.

Glossary

Glucose is commonly called blood sugar. It’s what your body uses for energy.
Fructose is the sweetest of all sugars and occurs naturally in fruit, some root vegetables, and honey.
Lactose is a disaccharide made from the combination of galactose and glucose. It’s the sugar in milk.
Sucrose is fructose and glucose linked together, also making it a disaccharide. Commonly known as table sugar, beet sugar, or cane sugar. It occurs in many fruits and some vegetables and grains.
Maltose* is a disaccharide that consists of two glucose units. It is sometimes called malt sugar and is produced when starch breaks down.
White table sugar is the common, highly-refined form of commercial simple sugar and usually comes from sugar cane or sugar beets.
Confectioners sugar (powedered sugar) is common white sugar that has been crushed into a fine powder and is used in frostings and cake decorations.
Unrefined dehydrated cane juice is the result of extracting and then dehydrating sugar cane juice. Because it undergoes far less processing that refined white sugar it retains some of the nutrients from the sugar cane plant. It’s a good source of riboflavin.
Brown sugar (unrefined or raw) is a lightly purified and crystallized form of evaporated cane juice. The brown color comes from residual molasses. The “natural” version of brown sugar comes in varieties such as demerara, turbinado, and dark muscovado.
Honey is made up of carbohydrates (simple sugar) and water. Your body uses honey in much the same way it uses table sugar, as a source of energy. The nice thing about honey, unlike refined white sugar, is it also contains some vitamins and minerals such as niacin, riboflavin, pantothenic acid, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Honey also has some antioxidant properties, the darker the honey, the higher the antioxidant content. Another benefit of using honey as a sweetener is the wonderful variety of flavors, depending on where the bees hang out.
Agave nectar is collected from the agave plant and has different characteristics than honey. It’s easier to pour than honey, has a lower glycemic index, and is suitable for any sweetener use. (I have used agave nectar and like the consistency, but am reserving judgement for later. I’d like more information on how the high fructose to glucose ratio impacts health. I’m using honey over agave.)
Stevia is a South American shrub whose leaves are used as a natural sweetener. It is sold as a dietary supplement that provides sweetness without the calories. Some people (like my mom) find the taste bitter.
Molasses is produced during the sugar refining process, which takes several steps. It is the remaining syrup after the sucrose has been crystallized from sugar cane juice. Light molasses is from the first boiling of the cane, dark molasses from the second, and blackstrap molasses from the third. Molasses (especially blackstrap) is rich in iron, calcium, copper, and manganese. Unsulfered molasses is the best choice.
Maple syrup is boiled down tree sap from sugar maple trees. Like honey, it has wonderful variations in flavor and contains some vitamins and minerals. It is rich in manganese and is a good source of zinc. (Hey, guys, are you paying attention? Zinc is good for your boy parts.)
Brown rice syrup is made from an enzymatic process in which the starch in the rice is broken down and the liquid is strained off and cooked to the desired syrupy thickness.
Date sugar is made from dehydrated dates that have been ground into granules. Dates contain iron, potassium, and folic acid.
Fruit juice concentrates are most often derived from white grapes, pears, peaches, or apples. It is usually highly refined and doesn’t contain the nutrients from the original fruit.
High fructose corn syrup (HFCS) is a very highly refined form of genetically modified (most likely) white cornstarch. As the name implies there is a much higher ratio of fructose to glucose. Not only is the corn genetically modified, research indicates the ratios may be unhealthy, especially in growing children. It is best to avoid products containing HFCS.
Sugar alcohols (aka sugar replacers) are sugarlike compounds that are absorbed more slowly than other sugars and are metabolized differently by the human body. They are incompletely digested and inefficiently absorbed from the small intestine into the blood stream making them an ingredient choice in low-carb and diabetic foods (they have less impact on blood sugar levels). But, because they are not properly broken down, they can cause intestinal distress (gas, bloating, diarrhea). Yuk! Examples of sugar alcohols are maltitol, mannitol, sorbitol, xylitol, isomalt, and lactitiol.
Artificial sweeteners are sugar substitutes of varying chemical structures that provide negligible, if any, energy. Examples are Splenda, NutraSweet, Equal, and Sugaree. They offer sweetness with far fewer calories than regular sugar. Are they safe? Because they are artificial, I believe they should be avoided. Artificial ingredients and chemical additives don’t constitute real food and may cause health problems we aren’t even aware of. Most products that contain artificial sweeteners also contain other unhealthy ingredients.

* The term malt is a continual subject of debate when it comes to gluten-free food sources. Malt is often derived from barley, which is a gluten-containing grain, so malt flavoring, malted milk, and malt vinegar most likely contain gluten. However, maltodextrin, which is the most common constituent in many “power” gels, is usually made from a gluten-free starch (rice or corn) if processed in the U.S. That may be a different story if your source is from outside the U.S. Many European manufacturers use wheat maltodextrin, so be sure to do your research if you are using imported products. If wheat is used as an ingredient in the U.S. the FDA requires it to be listed on the label. If you’d like a book with practical answers to these types of questions, Suzanne Bowland has a great one called The Living Gluten-Free Answer Book.

Now that you have a glossary of terms to refer to, let’s touch on some not-so-sweet facts about the American obsession with sugar. According to USDA data, in 1967 Americans consumed about 114 pounds of sugar per capita. By 2003 we were up to 142 pounds per person per year and I would guess it’s even higher today. I tried to get the current data on per capita consumption of all sugar sources, but it was difficult to figure out and I wasn’t confident my information was correct. But suffice to say, in the past 40 years or so, our average caloric intake of sweeteners per capita has spiked to what is now about 25 to 30 percent of our total calories per day. Soft drink consumption has increased dramatically as well. If you want to sift through the USDA data, check this link and refer to Tables 49 through 53.

Whatever the final numbers add up to, the bottom line is we eat way too much sugar and drink way too much soda pop. Imagine taking a sugar bowl, sitting down with the newspaper or a magazine, and eating 33 teaspoons of refined white sugar each morning. That’s approximately how much we’re consuming per person per day. Ugh!

One teaspoon of sugar contains about 16 calories. If 25% of our daily caloric intake is from sugar, that ends up to be about 33 teaspoons per day.

16 (calories per teaspoon of sugar) x 33 (teaspoons of sugar) = 528 calories (that’s in a 2112 calorie day)

No wonder our health is declining and our kids are getting fatter. One article I read mentioned the increased consumption of full-sugar soda pop for breakfast. Children are eating sugar-laced cereals and soda pop for breakfast! Then heading off to school. And people wonder why they can’t focus on their school work. Not to mention what this does to physiological development (brain and organ function, growing bones, etc.).

Rather than continue a long-running narrative on sweets, I’ll simply list some of the reasons chronic over-indulgence of sugar negatively impacts health.

• Carbohydrate malabsorption is common in people with untreated celiac disease and other digestive disorders (Crohn’s disease, IBS, etc.). The inability to break down (split in two) disaccharides (lactose, sucrose, maltose) causes them to remain in the digestive tract resulting in fermentation and bacterial imbalance. Symptoms include intestinal discomfort and ongoing inflammation of the small intestine.
• Can interfere with nutrient absorption.
• Suppresses immune function.
• Can increase triglycerides, total cholesterol, and LDL levels and decrease HDL levels.
• Contributes to obesity and diabetes.
• Can cause behavioral changes in children.
• Promotes systemic inflammation (arthritis, asthma, joint pain, ect.).
• Upsets mineral balances in the body.
• Causes mood changes and fluctuations in energy levels.
• Promotes tooth decay and saliva acidity.
• Contributes to candida/yeast overgrowth.
• May contribute to osteoporosis.
• Can compromise organ function (pancreas, gallbladder, liver)
• Can cause hormonal imbalances.
• Can exacerbate PMS and menopause symptoms.
• Can contribute to food sensitivities.
• Studies show a connection between high sugar intake and depression, mood disorders, and sleeplessness.

I could go on regarding all the negative conditions associated with sugar, but you get the picture.

Now, back to my starting point. Sugar isn’t inherently evil. In fact, it’s a delightful addition to our abundance of resources for cooking, baking, and enjoying food. But a little goes a long way and like most things in life, it’s all about finding balance. It’s called the fine art of moderation.

Cutting back or eliminating sugar from the diet isn’t an easy thing to do and can cause some pretty nasty detox symptoms. All forms of sugar react in the body in similar ways, but some forms are better than others. And some are worse than others (HFCS). I find the easiest way to “look” at this is by first evaluating what you put in your shopping cart.

Here are 5 tips to help you get started.

NUMBER ONE — EAT REAL FOOD. Shop the periphery of the grocery store. Stick with fresh produce, fish, lean meats, eggs, and healthy dairy choices (if you eat dairy). Choose organic if possible. Skip the processed and packaged foods as most contain too much sugar, HFCS, and fat. Instead of drinking the juice, have the real thing (an apple rather than a glass of apple juice).
2. Eliminate all soda pop, both full-sugar and diet versions.
3. Use raw honey, molasses, or pure maple syrup as a sweetener rather than refined white sugar. Those healthier “alternatives” contain vitamins and minerals that are stripped from processed white sugar.
4. If you have a sugar bowl on the table, get rid of it. Don’t add sugar to foods — example: don’t put sugar on grapefruit or in tea. Eat the grapefruit plain and lightly sweeten the tea with honey.
5. Try using alternative sweeteners in your baking. I use maple syrup when I make granola; applesauce, baby food prunes, and unsweetened jam in baked goods; and pureed dates and crystalized ginger in my “power” bars.

Most of us need to cut back on sugar — and fall is a great time to get started on renewed health and well-being. It’s a good time for change. If you have any tips or suggestions on how to live a low-sugar life, please share them. We can all use encouragement to eat healthier!

Oh, and don’t forget to brush your teeth.

In good health,
Melissa