Foods that can help ease Arthritis Pain

If you find yourself with aching joints are making music like snap crackle and pop when standing, sitting or moving you may have arthritis. If you have arthritis it is beneficial to your health to be in range of the suggested weight for your height and age. Extra pounds especially in the abdomen will add pressure on your joints.
The foods you choose to eat may help ease the pain of arthritis, make your joints healthier and control your weight. Adding these foods to your diet will not cure you but can make life less painful. 


1. Fatty fish (salmon, herring, and sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds and pumpkin seeds
The Omega-3's decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it.  4 ounces Fatty fish also contain vitamin D, which helps prevent swelling and soreness. Another easy healthy fix: Add walnuts (2.27 grams per quarter cup) to a salad or flax seed (two tablespoons has 3.51 grams) to your cereal.

2. Extra-virgin Olive oil  
Olive oil contains oleocanthal, which blocks enzymes involved in inflammation.
About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up.

3. Fruits & Vegetables that are high in Vitamin C  

Broccoli, Cauliflower, Sweet peppers, citrus fruits ……                 
Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis . A Canadian study of 1,317 men found that those who got 1,500 milligrams of vitamin C through food or supplements daily had a 45% lower risk of gout (a painful condition also known as gouty arthritis) than those who consumed less than 250 milligrams a day.

4. Brazil nuts  
Brazil nuts contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna.




5. Onions and leeks    

Onions and leeks contain quercetin, an antioxidant that may inhibit inflammatory chemicals.
Other foods high in quercetin are kale, cherry tomatoes or apples. Add a ½ cup or more of these fruits and vegetables to your daily diet.




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Enjoy the taste, looks and benefits of Bell Peppers!

Not only are bell peppers delicious to eat and beautiful to look at, but they are also packed with nutritional benefits. All bell peppers are high in vitamin C with the red pepper having more than twice as much as the green pepper. The bell pepper is also a wonderful source of vitamin A, vitamin B, antioxidants and carotenoids.
The bell pepper, also known as sweet pepper or capsicum, is of the species Capsicum annuum and native to Mexico, Central America and northern South America. Bell peppers are botanically fruits, but in culinary contexts they are usually considered to be vegetables.

Bell peppers can be bought year-round, but they are most abundant and tasty during the months of August and September. Colors range from the burgeoning colors of green to yellow, and ripen to the sweeter-tasting colors of red, orange, and sometimes purple and brown, depending on the variety.
Picking a good pepper is easy: they should have a smooth and tight skin (no wrinkles, or soft or bruised spots), plus bright color, and feel firm and solid. A look at the stem is another place to peek: it should appear fresh, green, and not dry or desiccated.
Don’t wash a pepper until use: ideally store unwashed peppers in a cool place covered with a kitchen towel, or second best is in the vegetable compartment in your refrigerator (but not in plastic, which will create excess moisture). Some even freeze them, either whole, or cleaned, deseeded, and chopped

Peppers can be eaten raw or cooked. If eating it raw, wash it first, then core it (cut around the stem with a paring knife). Cut the pepper in half lengthwise and then remove any seeds and the white core/ribs—you can try shaking the seeds into the garbage. Don’t be tempted to use water to remove the seeds: it will just waterlog it. The pepper is then ready to be cut into strips, chopped, or diced. For those want to stuff a pepper, cut it horizontally instead of cutting it lengthwise then remove the seeds and core. One precaution: even though peppers are typically sweet, be sure to wash your hands well when all is said and done—don’t touch your eyes!

Peppers are also delicious roasted. They can be grilled with tongs over a gas burner until blistered and the skin starts to blacken, or in the broiler: simply put cut pepper halves on a cookie sheet and roast. The best way to peel the skin is to then place the peppers in a bowl covered with plastic wrap, or in a paper bag. Steam for about 15 minutes, and then peel the skin off with your fingers (or a knife if they’re too hot).
Peppers can also be stuffed, or sautéed—peppers are a delicious addition to a stir-fry. Peppers also pair well with meat, like a classic Italian sausage and peppers dish, or with steak. Some like to puree peppers into dips, like hummus, or into soups

Here are a few recipes to try from Sauver.com:
  
Poor Man's Caviar
Black-eyed peas, scallions, and both red and green peppers combine in a salad that's equally delicious spread on bread or spooned from bowl.

Baked Chicken with Peppers
This vibrant baked chicken and peppers dish is as simple as it is classic.

Peppers in Tomato Sauce
Serve these preserved peppers over pasta or chicken for a bright meal.

Pesto Calabrese
This Southern Italian pesto gets its hue from tomatoes and red bell peppers.

Green Pepper Butter
Minced roasted green pepper adds irresistible flavor to this savory compound butter.

Muhammara (Roasted Red Pepper, Walnut and Pomegranate Molasses Dip)
This Middle Eastern dip is one part sweet, one part tangy, and one part spicy; it's the perfect combination for slathering on sandwiches or serving with homemade pita chips.

Sweet Pepper Salad
Roasted red and green peppers get a kick from sugar and vinegar -- great served with grilled meats.

Eggplant Stuffed Peppers
Bell peppers are blistered over a flame before being stuffed with eggplant, breadcrumbs, and anchovies.



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8 Okra Recipes you must try!

 8 Okra Recipes you must try!

As a child of southern raised parents Okra was a regular menu item in the summer. We had Okra either fried with cornmeal, stewed by itself or with tomatoes over rice and sometimes raw cut up over a salad. The seasoned crunchy fried okra was my favorite. As years have pass I’ve discovered that cooking okra has limitless possibilities like marinated, tempura , roasted,grilled and more.

Okra origins are from Africa and are in the same plant family as hibiscus and cotton. These plants loved warm temperatures and are usually available in the south fresh year-round and all over the US from May to October. Okra can also be found frozen sliced, whole and breaded. I’ve food dehydrated Okra which makes a great snack substitute for potato chips.

 Fried Pecan Okra

Okra & Corn Maque Choux

Okra Rellenos 

 

  Pickled Okra

Marinated Okra (not Pictured)

 

Tempura Okra

Peppery Grilled Okra with Lemon-Basil Dipping Sauce

Roasted Okra

Okra is

• Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
• The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
• The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin.
• Fresh pods are good source of folates; provide about 22% of RDA per 100 g. The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
• These veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones. The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.

When buying fresh okra, look for young pods free of bruises, tender but not soft, and no more than 4 inches long. The best way to store Okra in the refrigerator is in a paper bag or wrapped in a paper towel in a perforated plastic bag for 2 to 3 days, or it may be frozen for up to 12 months after blanching whole for 2 minutes.

RESOURCES
http://www.nutrition-and-you.com/okra.html
www.about.com

Meatless Monday

Chayote

Chayote is member of the squash family that originated in Mexico but can now be found throughout the world. 

Chayote may be called a vegetable pear, chcocho, or christophene. It's flavor is described as a cross between a turnip, cucumber and zucchini.
Chayote Squash is very low in Saturated Fat, Cholesterol and Sodium. It's also a good source of Niacin, Vitamin B6, Pantothenic Acid, Magnesium and Potassium, and an excellent source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Zinc, Copper and Manganese.
Selection: Good-quality chayote will be firm, unblemished and light to medium-green in color. The skin may be either smooth or rough
Usage: Use like a squash - steam, bake, stuff or fry.

 Today's Meatless Recipe

Stuffed Chayote Squash
Serves 4
Ingredients
•    4 medium chayote squash
•    1 cup chopped onion
•    2 Tbsp. Grapeseed oil
•    2 cloves garlic, minced or pressed
•    1/4 cup chopped fresh parsley, optional
•    8 ounces Soy Sausage
•    1 tsp. dried rosemary, crushed
•    3 slices whole wheat or French bread, cubed
•    1/4 cup almond milk plain
•    1/4 cup grated parmesan cheese
•    1/4 cup Italian salad dressing

Directions
1.    Preheat oven to 350.F
2.    Cut squash in half, lengthwise. Steam until just tender.
3.    Sauté onion in the oil. Add garlic and parsley after onion is soft and transparent. Stir in soy sausage, breaking it up. Add rosemary. Cook for 15 min., pouring off excess grease.
4.    Moisten bread with the milk. Squeeze out liquid. Add bread and cheese to meat mixture.
5.    Scoop out squash, leaving a shell. Chop pulp coarsely. Add to mixture. Stuff squash shells, piling filling high. Place in lightly oiled baking dish.
6.    Bake for 20 min. until heated thoroughly. Drizzle with a little salad dressing and serve hot.

More Recipes:
Crispy Onion Chayote Bites  
Roasted Sweet Potato and Chayote Salad

Resources:Produce Oasis
Fruit & Vegetables More Matters

Tips for Selecting the Ripe Melon

Watermelon

   

• The watermelon should be firm and with no bruises or soft spots

• The texture should be slightly bumpy
• Watermelons should be heavy for their size.   Fact: A watermelon is made up of 92% water.
• The underside should have a creamy yellow spot this is where the melon sat on the grown as it was growing. A white or greenish bottom could indicate an unripe melon.
• The stem should be withered and brown
• When pressed, the mellow should spring back
• The color between bans should be consistent
• Don't forget the thump test.Smack the melon and listen for a hollow sound, not high pitched or tight must be hollow!

Is Watermelon a Fruit or a Vegetable?  

Cantaloupe

• A cantaloupe should be beige in color with grey webbing. A green melon with tan webbing is not ripe
• The webbing should be tight and not have soft spots or bruises
• A ripe cantaloupe will have a sweet cantaloupe smell. Note: Smell the ends of the melon
• Cantaloupes should be heavy for their size
• The stem end should be slightly soft wand indented with no traces of the stem left.

Honeydew

• Honeydew should be pale yellow green with beige veining. A tan honeydew is not ripe.
• Honeydew should be heavy for their size.
• Honeydew should have a waxy surface.
• When pressed, the stem end should give a little and have a mild aroma. If the aroma is strong the melon is probably overripe

Wash All fruits before using!
According to the FDA, you should wash all fruits and vegetables, including melons, in clean, running water before eating them. Some melons may be difficult to place in the sink and run water over. Use a clean paper towel with a vinegar water solution to clean.
This is true of all fruits and vegetables, whether they have rinds or not. You should also use clean knives and cutting surfaces, taking care to
never cut fruit or vegetables with a knife just used to cut raw meat, chicken or seafood. Additionally, persons preparing melons, fruits,
vegetables or other foodstuffs should thoroughly wash their hands with soap and water prior to preparing the food for eating.

Recipes for Melons

Melon Panzanella
Watermelon Salsa
Pickled Watermelon Rind
Cantaloupe Preserves
Spiced Cantaloupe Butter
Honeydew Melon with Toasted Peanuts and Southeast Asian Herbs
Honeydew Cucumber Drink Video Recipe  This drink is refreshing!

Meatless Monday

Salads make a great main meal especially in hot weather. They are quick and easy to prepare and incredibly versatile. From a lightly wilted salad, a meaty salad filled with healthy protein, or a vegetarian salad of seasonal vegetables the possibilities are endless.

Choose Baby Greens as a base for your next salad. Red oak, Radicchio, Sorrel, Mizuna, Mache, Spinach, Bok Choy, Endive, Escarole, Chicory, Arugula, Mustard greens, and Swiss Chard are some of the types of greens that are often found in baby salad green mixes.

So, what are they the leaves of young plants that are harvested when the plants grow to approximately 5 or 6 inches tall. Harvesting greens early in their growing stage allows for a fuller flavor and much more tender leaf.

Baby greens organic or traditional are ready available in many combinations at the supermarket. Individual types of baby greens are more likely to be founded at local farm stands or Farmers markets.

To make your vegetarian salad interesting try different types of baby greens and add your favorite toppings or step outside your box and try different Legumes, vegetables that are in season like beets, fennel, corn, hearts of palms, artichokes, olives, Tofu,  rice crackers, sesame stixs, nuts, and fresh fruits.

Recipes
Baby Leaf lettuce, Watermelon and Olive Salad
Savory Tofu Green Salad
Mixed Green Salad with Grapefruit & Cranberries
Baby Greens with Toasted Garlic Chick pea Croutons

Resources
Nutritional information for salad greens
How to Grown Organic Baby Greens


ArticleCity.com Videos

Is grilling a healthy alternative?

This time of year there is something absolutely yummy about food fresh off the grill – the aroma – the taste.  It makes my mouth water.  Whether your preference is grilled meats, grilled veggies, or grilled fruit, food just tastes better when it’s prepared on the grill.  Plus, who wants to be stuck inside cooking while everyone else is outside enjoying the summer? 

But is grilling as healthy - or healthier - than other cooking methods? 

In some respects, grilling is definitely healthier.  Since you don’t need to add any oil or fats when cooking on the grill, you avoid soaking up fat into the foods.  Plus fat drips off grilled meat, rather than going back into it.  Also, valuable nutrients are retained in grilled food that would be lost in the water if boiled.   Finally, grilling adds flavor to food without adding fat or salt or any unhealthy additives.

However, there is one thing you do need to be aware of – research has shown that cooking meats at very high temperatures can cause a higher risk for cancer. According to an article by Rebecca Viksnins Snowden on the American Cancer Society’s website, “…cooking meats at very high temperatures creates chemicals (heterocyclic amines, or HAs) that might increase cancer risk. Heterocyclic amines (HAs) are created by the burning of amino acids and other substances in meats cooked at particularly high temperatures and that are particularly well-done.”  Snowden continues, “HAs turn up in grilled and barbecued meat as well as broiled and pan-fried meat.”

So if you want to take advantage of the health benefits and avoid the potential health risk of grilling, you can either grill your food at a lower temperature or grill just fruits and vegetables, which don’t create the harmful chemicals meat does.  If you can’t resist a grilled steak, here are some tips from Snowden to keep it healthier:

·         Choose lean cuts of meat and trim any excess fat. Fat dripping onto hot coals causes smoke that contains potential carcinogens. Less fat means less smoke.

·         Line the grill with foil and poke small holes in it so the fat can still drip off, but the amount of smoke coming back onto the meat is lower.

·         Avoid charring meat or eating parts that are especially burned and black – they have the highest concentrations of HAs.

Grilling, like any cooking method, is only as healthy as the food you begin with, so choose wisely.  And if you add unhealthy marinades or condiments, you counter-act the benefits of grilling.  With a little thought, you and your family can enjoy healthy and tasty meals fresh off the grill.   

A Recipe for the Grill

Lemon, Rosemary & Balsamic Chicken Thighs

Yield 2- 4 servings

8 chicken thighs

1 Tbsp Wildtree Lemon  Rosemary Blend or Lemon Pepper

¼ cup Wildtree Roasted Garlic Grapeseed oil

½ tsp Wildtree RancherSteak Rub

2 Tbsp lemon zest

½ Tbsp crushed red pepper flakes (optional)

2 Tbsp balsamic vinegar

Remove excessive fat from chicken and wash with salt water then drain.

Combine all ingredients in plastic bag and marinate for 1 – 2 hours. 

Grilling Instructions

Preheat grill to medium.   Cook chicken on the skin side for 10 to 12 minutes and then turn over and cook for the same amount of time - cooked through (internal temp at 160 degrees). If there are flare-ups, move the chicken out of the way so there is no sooty film on the chicken.  Baste any leftover lemon balsamic mix once the chicken has turned over.   The chicken is done when the juices run clear when the pricked at the thickest part of the thigh.

 

Wildtree products are All natural, preservative free, no dyes and low in sodium and sugar.

Add more Kale to your diet
Kale has a good source of calcium, magnesium, vitamin A, vitamin C, fiber, iron, folic acid, amino acids, antioxidant flavonoids, and lutein.

Kale is available year round. The best crop is in the winter because cold weather makes it sweeter.  It is easy to grow and make a perfect crop for a container garden. There are several varieties of kale: the most common is green (curly-leaf) kale, dinosaur kale and red Russian. The smoother leafed varieties are milder in taste.

Kale should be stored in the refrigerator crisper up to a week, and it gets stronger in taste as it is stored.  To store longer, wash, remove tough stems, dry, mince or chop and freeze. It thaws quickly and can be used like raw kale.

Eat kale raw, in a salad, use it as a wrap, or juice it or add it to a smoothie. Kale can be blanched, boiled, braised, sautéed, steamed or stir-fried. People prepare it in a similar manner to Swiss chard or collards: season with onions, garlic, tamari ginger or sesame oil, to name a few.  

 

Stir Kale into bean dishes, eggs, sautéed with pasta, add to lasagna or potato dishes, tuna, vegetable salads or soups, stews and sauces. You can also make roast kale and make flavorful snacks; Sprinkle crumbled kale chips on pizza; the list is endless.

Some comparisons between beef and kale:

Organicauthority.com's Jill Ettinger had these reasons to try kale:

1. Sustainability. Kale grows to maturity in 2 months. Meat cattle mature between 18 - 24 months of age. One pound of beef takes 2400 gallons of water and 16 pounds of grain.

2. Anti-inflammatory. The consumption of animal proteins is a major cause of autoimmune disease, heart disease and arthritis. The nutrients in kale make it anti-inflammatory. It is so nutrient-dense is can actually reverse some of these conditions.

3. Iron. Per calorie, kale has more iron than beef.

4. Fiber. Needed daily, few Americans get enough. Ongoing fiber deficiency is linked to many diseases, including digestive disorders, cancers, and heart disease. Most Americans get their protein from animal sources, which provide no fiber. Kale provides about 5% of the RDI per serving, along with two grams of protein.

For more comparisons for choosing Kale over beef read 7 Reasons Kale is the new Beef                       

Resources:

www.NaturalNews.com

 

Indian-Spiced Kale & Chickpeas

Recipe adapted from Eating Well.com
EatingWell
 Servings: 4 servings, about 3/4 cup each

 Prep Time: 15 mins  Total Time: 25 mins

 Ingredients

• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, minced
• 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
• 1 cup reduced-sodium chicken broth, or vegetable broth
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garam masala, (see Ingredient note)
• 1/4 teaspoon salt
• 1 15-ounce can chickpeas, rinsed

Directions

Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add broth, coriander, cumin, garam masala and salt. Cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes. Stir in chickpeas; cover and cook until the chickpeas are heated through, 1 to 2 minutes.

 Tips:

Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Ingredient Note: Garam masala, a ground spice mixture traditionally including coriander, cumin, cinnamon, peppercorns, cardamom and cloves, is commonly used in Indian cooking. Find it in the specialty-spice section of large supermarkets.

 Nutrition information
Per serving: Calories 202, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 1 mg, Sodium 415 mg, Carbohydrate 32 g, Fiber 6 g, Protein 9 g, Potassium 499 mg. Exchanges: Starch 1,Vegetable 1.5,Lean Meat 1,Fat 1. Percent Daily Values are based on a 2,000 calorie diet



More Kale Recipes to try:

Massaged Kale Salad
KaleSlaw with Avocados and Almonds
14 Kale Recipes from Cooking Light
Kale Chips