Today’s Health Morsel: Fenugreek

Fenugreek is related to clover. The leaves, called methi in Hindi, can be eaten, but I’ve never seen them for sale in any place that I’ve lived. I’m familiar with the seeds, which are used as a spice. They are also sold as a supplement, but are effective at edible quantities, and taste so good that I have a hard time seeing the point of the pill version. I prefer to buy the seeds whole, but where I live now I can only find them pre-ground, so that’s what I’m currently using. I’ll get into all that after breakfast & lunch…


breakfast_text

I was ready for a change in the mornings, so I’ve switched up my routine breakfast a bit, but I still get in my flaxseeds and some fresh fruit.

  • 1 1/2 c muesli with 25% dried fruit (that’s 1 1/8 c whole grains + 1/3 c dried fruit)
  • 1 T ground flaxseed mixed into the muesli
  • 2 apricots (fresh)

Checklist items: 2 other fruits, flaxseeds, 1+ whole grains (4+ out of 18 servings)


lunch_text

Here’s what’s awesome about chopped salads: you can cram a lot of high-nutrient-density food into a small space if you chop it up real good.

  • 3/4 c corn
  • 1/4 c buckwheat, toasted
  • 1/4 c pumpkin seeds
  • 1/4 c carrot
  • 1/4 c onion & garlic
  • 1/2 c broccoli
  • 1 c arugula
  • 1 c lettuce

I chopped up the greens and vegetables before adding the corn, seeds, and buckwheat. Then I mixed it together with a little bit of tamari, lime juice, sriracha, and seaweed flakes.

Checklist items: cruciferous, 2 greens, 1 other vegetables, nuts, 2 whole grains (6 out of 18 servings)


dinner_text

 20170816_145209.jpgI wish you could smell this picture, but you can’t, so you’ll just have to go buy some fenugreek. It’s like a blend of curry and maple syrup.

Fenugreek is most noted for its potent anti-cancer properties, and for its ability to help nursing women lactate (though not recommended for pregnant women because of uterine side-effects). What most people don’t know, though, is that the seeds are also antimicrobial and anti-parasitic.

Based on studies done with rats, which may be translatable to humans, fenugreek fights kidney stones by reducing calcium oxalates in the kidneys. It also helps to combat heartburn and acid reflux, and to reduce cholesterol by binding to it and ushering it out of the system.

In a double-blind placebo-controlled study, using fenugreek significantly impacted body strength and composition compared to the placebo in men working on resistance training (a.k.a. weight lifting).

Fenugreek is also a good source of protein & fiber, and is rich in iron, copper, potassium, zinc, manganese, magnesium, & phosphorus.  Did you know it’s important to consume copper, iron, & zinc in roughly the right ratios? I was curious when I learned about this, so I entered a bunch of random fruits & veg into cronometer – everything I happened to enter respects the general bounds of this ratio. So, it’s really only a worry if you’re supplementing. For example, too much iron can prevent the body from absorbing zinc and copper. Supplementing with zinc also prevents copper absorption. The ideal ratio of copper : iron : zinc is 1 mg : 18 mg : 12 mg for women (men need less iron at 8 mg, but more zinc at 15 mg). Fenugreek, like most whole plant foods, is also in the ball-park, with 1.1 mg : 33 mg : 2.5 mg. It could have a little more zinc, but it’s not way out of whack.

Last but not least, just like its relative, clover, fenugreek fixes nitrogen in the soil, so it can be used in crop rotation to restore nitrogen to depleted soil in a more sustainable way than manure or chemical fertilizers. A great reason to increase demand for it in the marketplace! Aaand, now that I’ve brought up manure, let’s talk recipes. Sorry.

This is a healthy, fast & simple way to enjoy fenugreek. It also happens to be one of my favorite things to make with all the beets I’ve been taking out of my garden.

This recipe is for 2 people; the checklist below is for half the recipe:

  • 1 1/4 c dry red lentils (≈ 3 c cooked)
  • 1 c onion, diced
  • 3 cloves garlic, minced
  • 2 1/2 c bouillon, homemade if possible
  • lime juice
  • 1 tsp fenugreek, ground or whole pieces
  • 1 1/2 tsp coriander, ground
  • s&p, to taste
  • 3 c of beets, pre-cooked
  1. Sauté onion & garlic with fenugreek, coriander, s & p. Deglaze with a little bit of lime juice & bouillon.
  2. Add lentils and bouillon, cook covered for about 15 – 20 minutes, until lentils are tender.
  3. Add the beets and cook until heated through, about 5 minutes more.
  4. At the end of cooking, add lime juice, to taste, about 2 T. This really brings the flavors together! Don’t skip it!

Checklist items: 3 beans, 4 other vegetables, 2 spices (9 out of 18 servings)

By the way – this recipe contains an insane 40 g of protein per serving. At my weight, that’s my day’s worth in one meal! So, never let anyone tell you vegans can’t get enough protein. It also contains 44 g fiber per serving, which you won’t find in any animal products.


dessert_text

  • 1 banana, frozen
  • 1 cup berries, frozen

Make yourself a small bowl of banana ice dream like this.

Checklist items: berries, 1 other fruit (2 out of 18 servings)


Taking account of the day:

21 servings in total.

We got at least the recommended servings of everything today, plus extra spices, and 2 extra servings of other vegetables.

Advertisements

Today’s Health Morsel: Beets!

Today’s daily dozen meal plan starts out hot & sweet, ends with ice cream, and incorporates the beautiful beet. Plus, i’ll explain why nitrates are beneficial in beets but bad news in bacon.


 

breakfast_text

cornmeal_20160627_135454As the weather gets colder I have less desire for fruit in the morning. I’m a lot more interested in putting something warm in my belly. So, this morning I went for cornmeal mush.

  • 1/2 c. hot cornmeal mush w/
  • 1 T maple syrup
  • 1/4 c. dried figs
  • 1 nectarine

Checklist items: 2 other fruits, 1 whole grains (3 out of 18 servings)


 

lunch_text

Even though it’s late September now, I still have loads of fresh lettuce in the garden, so I’m having a nice big salad of beans & greens, all from the garden, with Chef AJ’s House Dressing for lunch.

  • 1 1/2 c. borlotti beans
  • 1/2 c. arugula
  • 2 c. kamikaze lettuce
  • 1 T ground flaxseed to sprinkle on top
  • a little fresh basil, coriander & mint

Checklist items: 3 beans, cruciferous, 2 greens, flaxseeds, spices (8 out of 18 servings)


 

dinner_text

beetroot-687251_640

Surprisingly, there’s a lot to say on the topic of beets. Let’s start with nitrates. Beets are high in nitrates. Nitrates can form nitrites, which are fine in themselves, but they can go on to form either nitric oxide or nitrosamines. Nitrosamines are carcinogenic – cancer-causing – so we definitely want to be sure that our beets are not giving us cancer. No worries! Nitrosamines form from nitrites in processed meats, in the absence of plants. This occurs in the meat itself before it ever makes it onto a dinner plate, so, even though a measly 20 mg of vitamin C blocks nitrosamine production, adding a salad to your sausage dinner isn’t going to help.

Nitric oxide, on the other hand, is what we get when we eat beets or other nitrate-rich whole vegetables. Our bodies love nitric oxide! It makes energy production more efficient by requiring less oxygen. This increases athletic performance, as well as endurance of any physical activity in people with emphysema, high blood pressure, and peripheral artery disease. It also helps to reduce blood pressure, increasing blood-flow especially to at-risk areas of the ageing brain. A side-effect of the body being able to produce energy more efficiently is metabolism reduction. That might sound scary, like beets will make you gain weight, but slower metabolism is actually associated with longevity. Nitric oxide is also effective at removing carcinogenic bile acids from our bodies. Of several vegetables tested, beets were #1 for this particular task (even beet-ing out kale).

There’s just one down-side. Though the best way to prevent most kidney stones it cutting meat out of the diet, people who are predisposed to absorbing oxalates may want to limit their consumption of beets, as they are a high-oxalate food. And, just in case you want to be extra sure that nitrite doesn’t turn into nitrosamine – you can always eat nitrate-rich foods with a single slice of bell pepper, or eat 2 strawberries before dinner. That’s all the vitamin C you’ll need (see sources).

The recipe I’m making comes from the Kitchn: Vegan Beet Pesto Pasta. I eyed it skeptically for a while before deciding to try it. It was amazing!! I absolutely loved it. And, as you might imagine, the color of your pesto makes this a fun meal to try with kids or guests. Plus, it’s super-fast to make – you basically throw the ingredients in a blender and it’s ready, making it the perfect dinner after a busy day. I made just 1 change from the original recipe, which was wp-1474350881956.jpgto replace the olive oil with the same amount of aquafaba. The amounts below reflect 1/4 of the original recipe, which was my serving size.

  • 1 1/2 c. cooked & drained whole wheat pasta
  • 1/2 clove garlic
  • 2 T crushed almonds
  • 1/2 large purple beet, cooked & peeled (a/b 1 c.)
  • 5 T aquafaba
  • 1 1/2 tsps red wine vinegar
  • salt, to taste
  • chives, minced (optional)

Put everything except for the pasta into a food processor or high-speed blender and blend until smooth (or see the Kitchn’s instructions, which are a bit more…complete. Don’t worry it’s only one more step). Toss with hot pasta and garnish with chives, if desired. Also, see the original recipe for much more beautiful pictures of this dish.

Checklist items: 2 other vegetables, 1/2 nuts, spices, 3 whole grains (6 1/2 out of 18 servings)


 

dessert_text

Banana-raspberry ice dream for dessert will finish off our fruit & nut requirements for the day. Life’s hard, eh?

  • 1 large frozen banana
  • 1/2 cup frozen raspberries
  • 1 1/2 tsp vanilla
  • 2 T crushed hazelnuts

Put everything into a high-speed blender. Pulse until the bananas are broken into small chunks and then blend until it’s the consistency of ice cream. Serving with crushed nuts on top.

Checklist items: berries, 1 other fruit, 1/2 nuts, spices (3 1/2 out of 18 servings)


Taking account of the day:

21 servings in total.

We got at least the minimum recommended servings of everything today, plus 2 extra servings of spices & one of whole grains.