EnG Nutrition & Lifestyle

08/25/2022

07/13/2022

Thyme

This ancient, pungent herb originated from the Mediterranean areas ranging from Spain to Italy. Botanically it is a member of the Lamiaceae (mint) family and grows as a shrub.

There are more than 400 varieties of thyme, the most common subspecies being Thymus vulgaris, or "common thyme." which is now cultivated in Eastern and Southern Europe, Northern Africa and the United States.

Thyme has a long history. Throughout the ages this versatile herb has been used for dietary, medicinal, ritualistic and ornamental purposes. The flowers, leaves, and oil of thyme have been used to treat a range of symptoms for a variety of complaints. Thyme was well regarded by the ancient Egyptians, Greeks and Romans for its antiseptic properties.

It is believed that Ancient Egyptians used thyme for embalming. Its high thymol content helped kill bacteria and fungus and its scent helped remediated the odors of decomposition.

Both the Ancient Romans and the Greeks bathed in thyme and used it as incense. They believed thyme brought strength, bravery and courage and gave it to soldiers leaving for battle.

The Romans threw thyme on their floors to deter venomous creatures. They thought that eating thyme before or during a meal would cure poisons, making it especially popular among Roman emperors.

During the time of the Black Death, thyme was used in several medicines as treatment. Victorian Era, nurses would often bandage wounds with a thyme solution.

In medieval Europe, wild thyme was thought to attract fairies, especially on midsummer's eve. There is a Christian legend that thyme was in the hay of the manger for the infant Jesus and consequently, has had a wonderful scent ever since.

In the 19th century AD, constituents of thyme oils were used by dentists to treat oral abscesses and inflammation and as an antiseptic.

While research is on-going it is currently believed that thyme’s anti-bacterial anti-fungal and antioxidant properties may be effective in the treatment and prevention of many conditions such as certain types of cancers, infection, anemia, acne and Athlete’s foot. It may also promote hair, eye and heart health and restful sleep.

Thyme is most commonly paired with rosemary and sage, but it actually goes well with a variety of other spices, like garlic seasoning, oregano, onion powder, and cayenne pepper. It’s used in lots of different sauces and Italian dishes, often with sage and rosemary and, also goes nicely in a dry rub. Seasoning food with thyme also reduces the need for salt and is helpful in preparing low sodium foods.

06/18/2022

Rosemary

Salvia rosmarinus, known as Rosemany is a fragrant evergreen shrub native to the Mediterranean region. Originally thought to improve the memory by ancient cultures it now is recognized as a staple in the modern culinary world as well as a natural remedy with many health benefits.
Rich in antioxidants and anti-inflammatory compounds, it is thought to help boost the immune system and improve blood circulation. Also considered a cognitive stimulant rosemary may help improve memory performance and quality boosting alertness, intelligence, and focus. Its aroma has been linked to improving mood, clearing the mind, and relieving stress in those with chronic anxiety or stress hormone imbalances. Rosemary is believed to promote hair growth and prevent balding by applying its oil directly to the scalp.

Often used for digestion problems, including heartburn, constipation, bloating, intestinal gas, liver and gallbladder complaints, and loss of appetite it is also thought to be a powerful agent against bacterial infections and is linked to preventing staph infections. The nutrients in rosemary including iron, calcium and vitamins A, C, and B-6, may help protect skin cells from damage often caused by the sun and free radicals. The rosmarinic acid in rosemary is believed to be the active ingredient, which helps to suppress allergies and nasal congestion.

The flowers on the rosemary shrub which range in color from white to pink to blue are also edible. In addition to its natural needle like form rosemary can be found as a powder, a tea and an essential oil.

06/05/2022

Green Tea.

Hot or cold green tea is a gift to your body.

Native to China and India, green tea has used in traditional Indian and Chinese medicine
and hailed for its health benefits for centuries. It is only recently that green tea has gained popularity in the United States.

Tea is the most consumed beverage in the world behind water. Of all the tea consumed worldwide 78 percent is black and only about 20 percent is green. All types of tea, except herbal tea, are brewed from the dried leaves of the Camellia sinensis bush. The level of oxidation of the leaves determines the type of tea. Green tea is made from unoxidized leaves and is one of the less processed types of tea. It contains the most antioxidants and beneficial polyphenols. Green tea is considered one of the world’s healthiest drinks and contains one of the highest amounts of antioxidants of any tea. Natural chemicals called polyphenols in tea are what are thought to provide its anti-inflammatory and anti-carcinogenic effects. Green tea is approximately 20-45 percent polyphenols by weight, of which 60-80 percent are catechins such as EGCG. Catechins are antioxidants that are said to help prevent cell damage.

Green tea was used in traditional Chinese and Indian medicine to control bleeding and heal wounds, aid digestion, improve heart and mental health, and regulate body temperature.
Today research on the effects of green tea is on-going. Recent studies have shown green tea can potentially have many positive effects from cancer prevention and treatment, reduced mortality from cardiovascular disease and lowering cholesterol to reducing the risk of stroke and type 2 diabetes, weight loss, inflammatory skin diseases, dental cavities, stress, chronic fatigue, arthritic inflammation in improving the brain’s cognitive functions and reducing the risk of Alzheimer’s disease.

Unsweetened brewed green tea is a zero-calorie beverage. The caffeine contained in a cup of tea can vary according to the length of infusing time and the amount of tea infused. In general, green tea contains a relatively small amount of caffeine (approximately 20-45 milligrams per 8-ounce cup), compared with black tea, which contains about 50 milligrams and coffee with 95 milligrams per cup.

Traditionally drinking tea has a long history and has been enjoyed by many cultures around the world for many centuries. The ceremony and ritual involved is associated with enhanced emotional, physical and spiritual well-being.
“Preparing tea in this ceremony means pouring all one's attention into the predefined movements. The whole process is not about drinking tea, but is about aesthetics, preparing a bowl of tea from one's heart.”
The Japanese Tea Ceremony
http://japanese-tea-ceremony.net/

05/23/2022

Sage

Salvia officinalis – a member of the Lamiaceae family is native to the Mediterranean region and has been naturalized in many places. It is a favorite culinary herb used primarily with chicken dishes and stuffing, as a seasoning and in pork sausages. It is an aromatic shrub in the mint family with abundance of phytochemicals that have been identified and intensively studied. These phytochemicals modulate our metabolism. Current studies revealed a wide range of pharmacological activities including anticancer, anti -inflammatory, anti -nociceptive, antioxidant, antimicrobial, antimutagenic, antidementia, hypoglycemic and hypolipidemic just to name a few.

The bioactive compounds include alkaloids, carbohydrate, fatty acids, glycosidic derivatives, phenolic compounds, steroids. The bioactive compounds are different in the parts of the herb, they are found in the stem, leaves and flowers, which are considered the aerial parts or above ground. The compounds can be extracted through different methods such as essential oils, tinctures with alcoholic extraction or tea infusions or aqueous extraction.

The stem’s main function is to conduct the nutrients between the root and leaves and provide structure for the above ground organs. The leaves specialize in the production of high-energy sugar molecules via photosynthesis through sunlight and a good supply of carbon dioxide. Flowers are the plant reproductive organs. They are brightly colored to attract the pollinators, some flowers are edible. The colors speak of vitality, life force, and sheer pleasure of sensation; it catches our eyes

I love this culinary herb as it has such a rich affinity for regulating female hormones through its phytoestrogen compounds that support menopausal symptoms. It helps with the management of hot flashes, night sweats, panic, fatigue, and concentration.
Here’s an easy recipe for hydration and to boost your IQ
8 cups filtered water
4-8 large sage leaves slightly rubbed to release the volatile oils
1.5 cups of fresh or frozen blackberries

Place all the ingredients in a large pitcher and allow to infuse for at least 30 minutes. better. The longer it sits the better. Use the frozen berries for ice cubes.

Enjoy and stay well hydrated.

05/13/2022

Dragon Fruit

Also known as pitaya, red pitahaya, night blooming cereus, strawberry pear, belle of the night and conderella plant, dragon fruit was originally derived from Central and South America.

According to legend the fruit was created thousands of years ago in a battle when a dragon breathed fire and the last thing to emerge was this fruit. After the dragon was slain the fruit was collected by the victorious soldiers and presented to the Emperor as a coveted treasure. It was believed that those who feasted on the fruit would be given the strength and ferocity of the dragon.

Shaped like a big mango the common dragon fruit found in the market is typically red heart and white heart, mainly white heart. What’s is the difference between red heart dragon fruit and white heart dragon fruit?

Red heart dragon fruit has red flesh and white heart dragon fruit has white flesh. Both are delicious but Red Dragon Fruit has a few additional benefits warranting a higher price tag. Usually, the red heart dragon fruit fructose is above 15 degrees, and the white heart dragon fruit's sugar is about 10 degrees, so the red heart dragon fruit is sweeter.

Whether shopping for red or white dragon fruit look for bright color and smooth skin. The redder the skin the better. The heavier the fruit the more juice it contains, and the plumper will be the flesh.

This tropical fruit that has become increasingly popular in recent years. Though people primarily enjoy it for its unique look and taste, evidence suggests a wide variety of health and nutritional benefits.

One 6-ounce serving of dragon fruit contains:
Calories: 102 – Fat: 0 grams – Protein: 2 grams – Carbohydrates: 22 grams – Fiber: 5 grams – Sugars: 13 grams
Vitamin A: 100 international units (IU) – Vitamin C: 4 milligrams – Calcium: 31 milligrams – Iron: 0.1 milligram – Magnesium: 68 milligrams

Rich in antioxidants like flavonoids, phenolic acid, and betacyanin, these natural substances protect your cells from damage by free radicals -- molecules that can lead to diseases like cancer and pre-mature aging.

Dragon fruit is naturally fat-free and high in fiber and may help lower your blood sugar. It contains prebiotics, which are foods that feed the healthy bacteria called probiotics in your gut improving the balance of good to bad bacteria in your intestines. Dragon fruit is high in vitamin C and other antioxidants, which are good for your immune system. The vitamin C in the fruit also helps your body take in and use the iron which is important for moving oxygen through your body and giving you energy.

05/05/2022

Ode to a Radish

Radishes, those pungent, spicy and highly crunchy little vegetables have been used for centuries to treat illnesses such as sore throats, bile disorders and inflammation in Ayurveda and Traditional Chinese Medicine. They have an abundance of vitamins and minerals including:

Folate: Also known as a B vitamin, it synthesizes white/red blood cells in bone marrow and is essential for the process of creating DNA and RNA.

Potassium: This mineral regulates and keeps fluids of the body in balance. It also supports electrical activity of the heart and the function of the entire nervous system.

Vitamin C: Vitamin C is involved with many important functions in the body and can help with the formation of collagen and the strengthening of blood vessel walls.

Vitamin B6: A water-soluble vitamin, also known as pyridoxine, is needed for numerous enzyme reactions in the body, mainly metabolism.

The profile of a radish is very diverse and offers a wide scope of nutrients that can have a profound effect on health. From folate to sulfur compounds, radishes target many different aspects of the body and can contribute positively to a healthy system, inside and out.
Here are the top benefits of radishes:

Cancer fighting properties
Digestive support
Fungal fighter
Diabetes prevention
Improves Skin
Very Hydrating
Supports Heart Health
Lowers Blood Pressure
Immune Function Enhancement

Easy to prepare and incorporate into your diet radishes are a big nutritional bang. Summertime is a great time to grab a bunch to crunch.

If you live in northern Virginia checkout F.J. Medina and Sons Farm for a fantastic selection of fresh high quality radishes.
https://www.facebook.com/fjmedinandsonsfarm/?__tn__=,d,P-R&eid=ARACIyP2PFEhBx9Ppd84wkZvG05Q14_fMdOLVXEIp-fywQv7H4pzu83eO7vQF5YahxzM3QbObxXf3_b_

04/28/2022

Microgreens

There’s no doubt about it. Microgreens are truly a superfood.

These vegetable greens fall somewhere between sprouts and baby leaf vegetables. They have an intense aromatic flavor and concentrated nutrient content and come in a variety of colors and textures.
They first became popular in the 1980s in California cuisine and have had a major impact on our dietary habits ever since.

So, what’s so great about microgreens? Microgreens often contain larger amounts of vitamins, minerals and antioxidants than their more mature counterparts. They deliver a concentrated dose of nutrients and beneficial plant compounds. As a result, they may reduce the risk of certain diseases such as heart disease, diabetes, Alzheimer’s disease and certain cancers.

They can be grown from various seeds and their taste can greatly vary ranging from neutral to spicy, slightly sour or even bitter. The most popular varieties are produced using seeds from the following plant families:

• Brassicaceae family: Cauliflower, broccoli, cabbage, watercress, radish and arugula

• Asteraceae family: Lettuce, endive, chicory and radicchio
• Apiaceae family: Dill, carrot, fennel and celery

• Amaryllidaceae family: Garlic, onion, leek

• Amaranthaceae family: Amaranth, quinoa swiss chard, beet and spinach

• Cucurbitaceae family: Melon, cucumber and squash”

Incorporating microgreens into your daily diet is ridiculously easy and tasty.
They may be eaten raw, juiced or blended and can be incorporated into a variety of cold and warm dishes. Try adding them on your burgers and pizza, in guacamole, smoothies, sandwiches salads, soups, pesto, pasta, and even sushi. Just a handful adds crunch, flavor and a healthy dose of nutrition to your meal.

04/14/2022

Chickweed

Stellaria media, chickweed, is an annual and perennial flowering plant in the family Caryophyllaceae. It is native to Eurasia and naturalized in throughout the world. This species is used as a cooling herbal remedy, and grown as a vegetable crop and ground cover for both human and poultry consumption
Chickweed has health benefits as food and medicine.
In foods, chickweed is easy to incorporate and eaten in salads or served as cooked greens.
Medicinally chickweed is great for:
• Constipation
• Stomach and bowl problems
• Obesity
• Itching
• Muscle and joint pain

A new twist on pesto!
Chickweed Pesto

6 c packed fresh chickweed
5-20 cloves garlic (depending on size and intensity of the garlic and your personal taste)
1 c olive oil
1 T sea salt
1 c toasted black walnuts, sunflower seeds, English walnuts, or pecans
Zest from 1 lemon (make sure it is organic because you are using the skin)

Harvest chickweed with a knife to avoid dirt; rinse and swing to dry.
Make pesto in batches; add half of olive oil first to food processor or blender, then add garlic, then salt, and finally the greens.
Eat fresh, store at room temp for up to a week, or freeze for up to 4 months. Freeze in ice-cube trays, and empty into Ziploc bags so that you can defrost just the right amount of pesto.

04/02/2022

Honey

Since ancient times, honey has been used as both a food and a medicine. Bees produce a wide range of therapeutic substances including propolis, bee venom royal jelly, beeswax and bee pollen. But honey the sweet, sticky stuff that we all love is the most well-known and most popularly consumed of them all – and for good reason, it tastes great! But did you know that this sweet treat is one of nature’s most powerful healing agents, as well? Here are just a few of honey’s more scientifically researched health benefits and/or applications:

• High-Quality Honey Is Rich in Antioxidants
• Honey Is "Less Bad" Than Sugar for Diabetics
• The Antioxidants in It Can Help Lower Blood Pressure
• Honey Also Helps Improve Cholesterol
• Honey Can Lower Triglycerides
• The Antioxidants in It Are Linked to Other Beneficial Effects on Heart Health
• Honey Promotes Burn and Wound Healing
• Honey Can Help Suppress Coughs in Children
• Honey Can Help Reduce the Severity of Seasonal Allergies

Substituting honey for sugar in almost any recipe is easy. Here are a few reference sources to help make your conversions easy, delicious and healthier:
https://eatbeautiful.net/exact-conversion-chart-sugar.../
https://www.tasteofhome.com/.../how-to-substitute-honey.../
https://diethive.com/substitute-honey-for-sugar/

03/28/2022

Good Mood Food

Stress is an inescapable part of 21st century life. It’s everywhere and affects all of us at one time or another. Some people are better equipped to adapt and mediate the effects of stress while others are not. Too much stress over prolonged periods will wear you down emotionally and physically. Recognizing the symptoms of escalating stress which is your body’s reaction to real or perceived harm is important to your health and well-being. Situations in which you feel threatened in some way causes a chemical reaction in your body. The reaction is known as the “fight-or-flight” response. In an attempt to protect yourself your body responds with physical changes including increased heart rate, breathing and blood pressure as well as muscle tightening.

There are many symptoms of stress which vary from person to person. These symptoms can be emotional, cognitive, physical and behavioral. Knowing the signs of your body being over-taxed by stress is important. According to Webmd.com the most common symptoms are:

EMOTIONAL
Becoming easily agitated, frustrated, and moody, feeling overwhelmed, like you are losing control or need to take control, having difficulty relaxing and quieting your mind, feeling bad about yourself (low self-esteem), lonely, worthlessness, depression, avoiding others

PHYSICAL
Low energy, headache, upset stomach, digestive issues, including diarrhea, constipation and nausea, aches, pains, and tense muscles,
chest pain and rapid heartbeat, insomnia, frequent colds and infections, loss of sexual desire and/or ability, nervousness and shaking, ringing in the ear, cold or sweaty hands and feet, dry mouth and difficulty swallowing, clenched jaw and grinding teeth

COGNITIVE
Constant worrying, racing thoughts, forgetfulness and disorganization, inability to focus. poor judgment, being pessimistic or seeing only the negative side

BEHAVIORAL
Changes in appetite -- either not eating or eating too much, procrastinating and avoiding responsibilities, increased use of alcohol, drugs, or ci******es, exhibiting more nervous behaviors

The long-term effects of unattended stress may be detrimental to your health. Addressing your concerns should always start with talking to a medical professional who will identify your needs and help you develop a treatment plan. But did you know that certain foods and beverages may actually help reduce your stress level? You can help your body by building a healthy diet of foods containing the nutrients which may have stress relieving qualities. Here are the foods that top the list:

Matcha powder, Swiss chard, sweet potatoes, kimchi, artichokes, organ meats, eggs, shellfish, acerola cherry powder, fatty fish, parsley,
Garlic, tahini, sunflower seeds, broccoli, chickpeas, chamomile tea, blueberries

03/05/2022

Peppercorns

Derived from a flowering vine its fruit is known as peppercorns Pepper is the most widely used and traded spice in the world. With a history spanning thousands of years its use in Indian cooking can be traced back to 2000BC. Once considered so valuable in ancient civilizations Attila the Hun demanded 3000 pounds of black pepper as ransom for city of Rome.

For centuries black pepper has been used in culinary, teas, infusions, to support digestion, in herbal healing practices and medicinally in Ayurveda and TCM.

Pepper is known to be a heating spice and comes from 5 varietals of peppercorns each with its own unique flavor:

Black has a sharp, penetrating aroma and a characteristic woody, piney flavor which is hot and biting to taste

White has a more delicate and complex flavor, considered floral, earthy with a mild and less pungent zest

Pink is tart with some fruity flavor and slightly sweet aftertaste

Green has a fresh, bright aroma and crisp flavor

Long Black is an essential component of Mediterranean, African, and Asian cooking. Used in Ayurvedic herbal formulations this variety has a hotter taste and greater pungency with earthy and sweet overtones

Besides being a staple in cooking pepper offers a variety of health benefits:

Black pepper is a good source of manganese, a mineral that can help with bone health, wound healing, and metabolism. One teaspoon of black pepper is 6 calories, offers 16 percent of your daily recommended intake (DRI) of manganese and 6 percent of your DRI of vitamin K.

Its high in antioxidants, contains anti-inflammatory properties, improves brain function, may improve blood sugar control and lower cholesterol levels, may contain cancer fighting properties, promote gut health and pain relief, boosts absorption of nutrients and may help in appetite suppression.

Do the taste test yourself to see if you can identify each of the varietal characteristics. Then try using different kinds of pepper in your recipes to spice up your menu a little!

02/23/2022

Be Happy, Healthy and Hydrated!

No matter what you’re out there doing, staying hydrated is critical for your general health and well-being and essential in optimizing performance in sporting and exercise activities.
There are many benefits of proper hydration during exercise: lower heart rate, higher skin blood flow, lower core body temperature, lower perceived exertion and improved skills, concentration and coordination

Proper hydration also reduces the incidence of gastrointestinal issues and improves digestion, increases cardiac output (amount of blood pumped by the heart each minute), stroke volume (volume of blood pumped from left ventricle in one contraction) and muscle and joint functioning.

Your specific fluid needs vary based on type of physical activity, environment-temperature and altitude, age, gender, body size and composition.

Common early signs of dehydration include darker concentrated urine, dry skin and decreased skin elasticity. bad breath, chills, dizziness or light-headedness, nausea, loss of focus and motivation, headache, sunken dark and hollow eyes, excessive fatigue, loss of muscle strength, weakness, confusion and irritability.

The best hydration options for your body include purified waters, spring water, alkaline water, carbonated water, tea, coffee, milks, juices free of added sugars or preservatives
and Sports Drinks.

It is important to note that there’s a world of difference between a sports drink and an energy drink. Sports drinks are scientifically designed to deliver the correct formulation of ingredients to replenish electrolytes, fluids, and carbohydrate. Energy drinks on the other hand are filled with sugar, caffeine, and other stimulants, high in calories and can become addictive with side effects such as dehydration, excessive urination, insomnia, headaches,
jitters, restlessness, irritability and an increased heart rate.

Whatever you’re out there doing, be happy, healthy and hydrated!

02/14/2022

Chia Seeds

At just 139 calories for the daily recommended adult dose of 2 tablespoons chia seeds are your best nutritional deal of the day.

Truly a “Superfood” chia seeds are among the healthiest foods on the planet. They’re loaded with nutrients, omega-3 fatty acids, antioxidants and fiber that deliver massive amount of nutrients with very few calories and have important benefits for your body and brain.

When purchasing source organic chai seeds. They are a whole-grain food, usually grown organically. Plus, they’re non-GMO, naturally free of gluten and loaded with antioxidants
The carb content is almost all in fiber and combined with the high-quality protein may help you lose weight. Additionally, chia seeds may lower your risk of heart disease, reduce chronic inflammation and contain important bone nutrients

Chia seeds are easy to incorporate into your diet. They can be eaten raw, add a fun crunch to salads, blend nicely in yogurt, pudding, cereal, smoothies and give a little zip to water bottle. Because of their ability to absorb both water and fat, they can be used to thicken sauces and as egg substitutes in recipes.

02/05/2022

Shiitake Mushrooms

Shiitake mushrooms are one of the most popular mushrooms worldwide.

They are fungi that grow naturally on decaying hardwood trees and are native to East Asia. Around 83% of shiitake are grown in Japan, although the United States, Canada, Singapore, and China also produce them. Long regarded as a medicinal mushroom in the natural healing community shiitake mushrooms are high in polysaccharide a super immune enhancing component, reported to help neutralize tumors, ameliorate cancer, AIDS, chronic fatigue, improve liver function, aid problems of obesity, lower blood pressure and control blood sugar levels. Medicinal mushrooms are considered the most intelligent adoptogenic herb/super-food on the planet. In cooking they are prized for their rich, savory taste and can be used fresh or dried.

Re-hydrating dried shiitake mushrooms for cooking is easy: Rinse off mushrooms well to remove dirt and grit. For best results cover mushrooms in a bowl of cold water (caps up) with a plate to keep mushrooms submerged in the water. Soak for 24 hours in the refrigerator. If you’re in a hurry you can cover the mushrooms in a bowl of boiling water. Cover with plastic wrap to stop heat escaping. Soak for 20 minutes. Soaking the mushrooms should almost double them in size. Drain off the water. Discard the stems – they're too tough to eat. Then prepare as directed and add to stir-fries, soups and curries.

01/23/2022

Fun with Avocados

The avocado — persea americana — is a fruit and a member of the Lauraceae family including relatives cinnamon, bay and sassafras. Avocado trees which grow in groves can grow to 80 feet and start bearing fruit after 5-10 years of growth can produce up to 100 or more fruits in a single season. Its flowers are a yellow-green and have both male and female organs. After an olive tree, avocado trees are the second highest in oil content. The most common varietals of avocados are Mexican, West Indian and Guatemalan. Most of the commercially sold avocados around the world are hybrids of these varietals. Now 95% of the avocados sold in the US are the Hass avocado first grown in California in 1926 by Rudolph Hass.

The Stats on Avocados:
One Cup =:
240 calories
3 g protein
12.8 g carbohydrate
22 g fat
Low in carbohydrates
Good source of fiber – soluble and insoluble
An excellent source of potassium which helps maintain electrolyte balance
Avocados provide significant amounts of B vitamins, folate, and antioxidant vitamins C & E
The pulp contains several bioactive compounds, predominantly free radical scavenging carotenoids, including lutein, zeaxanthin, and alpha- and beta-carotene.
The xanthophylls lutein & zeaxanthin – provide the rich flesh color

Oh and the single highest avocado consumption day of the year in the US is Super Bowl Sunday. So, in that tradition here’s a tasty and healthy avocado salsa recipe you won’t regret having seconds of:

Mango-Avocado Salsa

Ingredients:
2 large ripe avocados, approx. 8 ounces each, peeled, pitted, and diced
1 ripe mango, peeled, pitted, and diced
1 cup seeded, diced tomato
1/2 cup fresh cilantro, chopped
2 tablespoons red onion, minced
1 tablespoon jalapeño pepper, minced (seeds removed for a milder salsa)
1 tablespoon freshly-squeezed lime juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Method of preparation
1. In a medium bowl, add all ingredients except avocado and stir to combine.
2. Add avocado and toss gently to mix. Serve right away with chips or as a condiment for fish or chicken.

Recipe adapted from Hass Avocado Board

01/07/2022

Mushrooms

For centuries certain types of exotic mushrooms were a staple for healing, ritual and religion world-wide including ancient Greece, Asia, Eastern Europe, Mayas and Aztecs and perhaps even in pre-historic civilization.

Although technically fungi the modern world has classified mushrooms as a vegetable and the wide variety of edible mushrooms have become an integral part of the culinary world.

Mushrooms add flavor and texture to food without adding fat, sodium or calories.

The most common types readily available are:

Shiitake, portobello, crimini, button or white mushroom, oyster, enoki, beech and maitake.
Also, though not readily available truffles are also considered part of the mushroom family. They grow underground near tree roots and only in certain areas. Truffles are incredibly hard to find and insanely expensive. But for a truffle lover the taste is indescribable and beyond compare.

Each type of mushroom has a unique look and taste. And while in some areas people like to forage for fresh mushrooms in the woods this should be left to the experts as poisonous mushrooms can be hard to identify in the wild.

When choosing your mushrooms, make sure they feel firm, dry and mold-free. They can be stored in a paper bag inside the fridge for about five days. Brush the dirt off and rinse them lightly when you’re ready to use them.

You can’t go wrong with mushrooms. They’re fat-free, low-sodium, low-calorie, and cholesterol-free. They’re also packed with antioxidants, beta glucan, potassium, fiber, vitamins, and minerals. Nutritional benefits vary depending on the type of mushroom. But overall, they are a good source of the following nutrients.