Top 10 superfoods to eat in 2010

The term “superfoods” gets thrown around a lot, especially this time of year. Unfortunately, it’s often attached to nutrient-rich foods that are expensive, obscure or, um, something of an acquired taste.


So our list of superfoods for 2010, developed from conversations with dietitians, kinesiologists and holistic-health experts, is more practical. Our suggestions pack a big nutrient bang per calorie and deliver health benefits you need — but you probably already like and eat many of them, like romaine lettuce, walnuts, even seaweed. (Who knew it’s not just the fish that’s good for you in sushi?)


Resolve to eat these 10 foods, and be a healthier you in 2010.

1. BLUEBERRIES

Why you should eat more: Blueberries are packed with antioxidants, which help protect the body from disease; they’re high in potassium, vitamin C and fiber, all for about 80 calories a cup. Recent studies have suggested they may help protect against heart disease, cancer (especially colon and ovarian) and age-related diseases such as Alzheimer’s. In general, the darker the berry, the more health benefits, so load up on blackberries and elderberries, too.

How to up your intake: Fresh berries can be expensive and anemic-tasting in the winter, but frozen will work just fine, especially in a smoothie or stirred into yogurt. Processing, however, strips them of many nutrients, so that blueberry muffin doesn’t count.

2. QUINOA

What it is: It looks and cooks like a grain, but it’s really the seed from a leafy plant closely related to spinach.

Why you should eat more: Quinoa is a better source of complete protein than the foods it can stand in for, like rice. It provides more iron than most grains, and high levels of potassium and B vitamins. It’s also gluten-free and easily digestible, even for those with wheat allergies.

How to up your intake: Easy to prepare; it cooks in about 15 minutes. Boost the flavour by toasting in a skillet for five minutes before cooking one part quinoa to two parts liquid. Serve as a hot cereal topped with honey and yogurt; use as a substitute for rice pilaf or pasta.

3. SEAWEED

What it is: Most seaweed eaten in this country is nori, best known as those dried, dark-green sheets used in sushi rolls.

Why you should eat more: Seaweed is rich in iodine, which many Americans don’t get enough of. Iodine affects the thyroid, which helps regulate metabolism, nerve and muscle function, and it may boost resting metabolism. Some studies suggest it may even help prevent breast cancer.

How to up your intake: Sushi rolls, of course. At Japanese restaurants, also try it tossed in a soy/sesame/rice-wine vinegar dressing as a salad, or floating in miso soup. Or choose rice crackers flecked or wrapped with seaweed, available at Asian grocers.

4. WALNUTS

Why you should eat more: Unlike other nuts, walnuts are high in omega-3 fatty acids, the kind associated with fish like salmon and sardines. These fatty acids have been shown to reduce the risks of heart disease and stroke, prevent blood clots, protect against irregular heartbeat, decrease blood pressure and enhance the immune system.

How to up your intake: Walnuts are extremely high in calories, so use moderation; sprinkle on a salad (see recipe) or toss into a trail mix with dried fruit and air-popped popcorn.

5. KEFIR

What it is: A fermented dairy product drink, it’s kind of a cross between buttermilk and yogurt. Once available only in health-food stores, it’s in many mainstream grocers, often near the soy milk.

Why you should drink more: As a dairy product, it’s high in vitamin D, essential for bone growth and development. Recent studies also suggest vitamin D may help the immune system and protect against tuberculosis, multiple sclerosis, hypertension and some forms of cancer. Also, while most yogurts contain one to three types of probiotics, which aid in digestion, kefir has 10; it also contains prebiotics, which help probiotics work better. Finally, because it’s fermented, it’s easier to digest by people who are lactose-intolerant.

How to up your intake: Use it to top oatmeal; substitute for yogurt or sour cream in recipes; eat it straight, either fruit-flavored varieties or sweetened with honey, berries and granola in a parfait.

6. APPLES

Why you should eat more: They’re not flashy, but the often-overlooked apple is high in fiber (4-5 grams per apple) and lower in sugar content on the glycemic index than fruits such as bananas or grapes, so they’ll hang around in your stomach a while longer, making you feel full longer. Chewing one can even clean your teeth. Plus, they’re so practical, you have no excuse not to substitute one for that candy bar. They’re relatively cheap, widely available and highly portable — they don’t have to be refrigerated, sliced, cooked or even peeled, and they’re sturdy enough to roll around in your gym bag all day without getting mushy.

7. CHILES

What it is: Any hot variety will do, including jalapenos, poblanos, serranos, Scotch bonnets, cayenne or habaneros.

Why you should eat more: The capsaicin in chiles, which makes them hot, also is believed to have a thermogenic effect — some studies have suggested eating them can increase your metabolism rate and help burn calories. A bonus: Chiles add a ton of flavor for little caloric cost. And because of the heat, you can’t gulp down your food; you have to enjoy it slowly, which gives your stomach time to recognize it is full.

8. LENTILS

What it is: Part of the legume family, they come in a variety of colors — white, yellow, green, red, brown — which all pack roughly the same nutritional punch.

Why you should eat more: A good, inexpensive source of protein popular in world cuisines, especially Middle Eastern and Indian, lentils also provide high levels of folic acid. This nutrient, chronically under-consumed by Americans, helps prevent anemia, may help relieve menopausal hot flashes and is an important nutrient for women who are pregnant, as it’s crucial for fetal development.

9. EGGS (organic, please)

Why you should eat more: Eggs have had a hard time shaking that bad reputation they got in the ‘80s, when cholesterol was a buzzkill. More recent research, however, has shown the complete protein and other nutrients in eggs far outweigh any risks for most people. Eggs are also considered an anti-inflammatory food, meaning they can help reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes. They also are a great source of choline, which helps brain functioning, including memory, intelligence and mood, and may help prevent heart disease.

10. ROMAINE LETTUCE

Why you should eat more: All greens are good for you, and the darker the better. They’re natural antioxidants and provide a plethora of vitamins and minerals, especially vitamins A, K, C and foliate. But unlike other greens like kale or collards, romaine needs no cooking or special preparation, is palatable to almost everyone and is available virtually everywhere — Caesar salad, anyone?

4 cups romaine lettuce, torn into bite-size pieces

6 cherry or yellow grape tomatoes (sliced in half)

4 toasted walnut halves

1 tablespoon golden seedless raisins

1 / 4 red onion, sliced thinly

2 tablespoons goat or sheep feta cheese, crumbled

1/4 avocado (cut in small cubes)

1/2 small, tart apple (Granny Smiths work great), sliced thinly or cubed

For dressing:

1/2 teaspoon honey

1 teaspoon balsamic vinegar

1 teaspoon orange juice, freshly squeezed

1 teaspoon extra-virgin olive oil

1. Place salad ingredients into a bowl and toss.

2. Mix dressing ingredients and pour over salad. Serve immediately.

Adapted from www.netnutritionist.com, Gay Riley’s Web site



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Bountiful boysenberries

No other fruit speaks of Christmas in Nelson more than the boysenberry.

Boysenberries give the words plump, luscious and healthy new meaning; they are the ultimate berry.

Coming into season now makes them perfect Christmas fruit.

Nelson is the New Zealand home of boysenberries. Very picky about where they grow, they flourish here, and the only other countries in the world that produce them are North America and Chile. They like cool winters and a temperate spring and autumn.

Boysenberries were discovered in the United States in the 1920s – a cross between a loganberry, a blackberry and a raspberry. They arrived in New Zealand in the 1960s, and production has increased over the decades.

Nelson is the home of Berryfruit New Zealand, a co-operative of boysenberry growers from throughout the region who export their fruit collectively as well as selling it nationally. New Zealand now produces in the range of 3000 tonnes a year.

What we can claim about boysenberries is that those grown here have the highest levels of antioxidants in the world.

Mostly we rail against the hole in the ozone layer and our high levels of ultraviolet light, but these factors mean that boysenberries here are said to have been found to have the highest levels of antioxidants found in the fruit anywhere. The plant builds up a defence to combat the intense UV rays in this part of the world, and this concentrates antioxidants in the fruit.

The antioxidant values for blackcurrants, boysenberries and blueberries far outweigh those of others.

They are also high in vitamin C, fibre and ellagic acid, a compound that is an anti-carcinogen, anti-viral and anti-bacterial. What more could you ask for? Forget the apple a day and go for a plate of boysenberries instead.

There is no excuse for not eating them year-round, either. Nelson has a producer called Sujon that individually quick-freezes the fruit. Bags of Sujon frozen boysenberries and other berries, such as blackberries, blueberries and blackcurrants, can be found in the freezer section of New World, Pak 'n Save and Fresh Choice, retailing for about $9 a kilogram.

Sue and John Gibb were boysenberry growers in the 1980s, and an oversupply of fresh fruit led them to freeze the berries and to start looking for outlets for their products. Retailers and restaurants soon took advantage.

Sujon now distributes throughout New Zealand and, more recently, overseas, where demand is high, particularly among Asian consumers, who understand better than Kiwis the extraordinary high health benefits of berryfruit.

Boysenberries are a staple in icecream, yoghurts, smoothies and parfaits. They are delicious plain and fresh with a little icing sugar and cream. They are so good served this way that it isn't really necessary to do more. Gorge yourselves for the next month, and drive out to one of the various berry growers still operating close to Nelson.

Berryfields in McShane Rd, Appleby is the biggest supplier of boysenberries in the country, and its shop starts boysenberry sales this week. Don't delay, as the season is a short one, from mid-December to mid-January – so it is just as well that frozen berries taste so good as well.

Recipes

Boysenberries are an essential ingredient in the best breakfast yet: Swiss bircher muesli with boysenberries, yoghurt and maple syrup. Use Biofarm Organic Bush Honey Yoghurt and try the Woolworths brand of bircher muesli.

Soak the amount of muesli you desire in milk, to ensure that all the grains are moistened, for at least 30 minutes or overnight.

Place the muesli in a serving bowl and add thawed frozen boysenberries (fresh ones if you have them) to taste. Top the mixture with yoghurt and drizzle with maple syrup.


BOYSENBERRY TRIFLE
This is a delicious Christmas Day dessert. Feeds 4-6.

Sponge cake:

4 eggs
125g caster sugar
125g flour

50g unsalted melted butter Preheat the oven to 180 degrees Celsius. Grease a medium springform pan with butter and then dust with flour.

Whisk the eggs and sugar until the mixture is light and airy (about 10 minutes).

Sift in the flour and add the melted butter. Pour into the pan and cook for about 30 minutes until done. Cool.

Store the cake for a couple of days in an airtight container. When you are ready to make the trifle, cut the cake into pieces about 2cm-3cm square and put in a large flat bowl. Sprinkle with sherry or brandy to taste.


Custard:

3 cups of milk
1/3 cup sugar
1 1/2 Tbsp flour
5 egg yolks
1 tsp vanilla

Heat the milk in the top of a double boiler.

Mix the sugar and the flour. Add to the egg yolks and beat together well.

Add the milk and stir with a wire whisk.

Return to the double boiler and cook over simmering water, stirring constantly, until thickened. Add the vanilla. Cool quickly.


Fruit and cream:

500g of fresh boysenberries, washed and cleaned
2 tbsp cassis liqueur
3-4 tbsp caster sugar
300ml cream
2 Tbsp icing sugar
1 tsp vanilla essence

Mash a few of the berries to create some liquid. Add the cassis and caster sugar and mix through all the berries. Let them soak together for at least a couple of hours.

Whip the cream and add the icing sugar and vanilla.

Assemble the trifle in a glass bowl so you can appreciate the layers.

First, layer the cake, followed by fruit and then custard. Repeat until you have used up all of the ingredients. Top with cream and refrigerate.


BOYSENBERRIES AND PEARS WITH MASCARPONE

For 4 people – adapted from a Cuisine magazine recipe. Vanilla sugar is made by blending 3-4 vanilla beans with 1 cup of caster sugar in a food processor until the vanilla is reduced to black dots.

2 pears, cored and halved
250g boysenberries
1 cup white wine
1/2 cup water
1/2 cup vanilla sugar
150g mascarpone

Bring the wine, water and vanilla sugar to a simmer and add the pears, simmering until tender (about 15-20 minutes).

Remove the pears to a serving dish and quickly add the boysenberries to the syrup for a minute or two. Remove and add to the pears.

Reduce the liquid to about half.

Mix together the mascarpone and 3-4 Tbsp of vanilla sugar (to taste).

Place a pear half and boysenberries on individual plates. Pour over some of the liquid and add a dollop of the mascarpone.

* Research by Elizabeth Latham and Serge Crottaz, of the School of Tourism, Hospitality and Wellbeing at the Nelson Marlborough Institute of Technology. Fresh at NMIT appears fortnightly, exploring the local connection to food and beverages through the eyes of its leading hospitality educators.



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Know Your Nutrients for Essential Healthy Living

Let’s talk about natural nutrients. It is up to you to choose what you want to eat at your table, and this may help you do it in a healthier way.

Nutrient: Vitamin A. Benefits: Stimulates production of antibodies, helps maintain skin and mucous membranes and protects against tumor growth. Food sources: Apricots, cantaloupe, carrots, pumpkins and sweet potatoes.

Nutrient: Vitamin B6. Benefits: Necessary for white blood-cell response and antibody protection. Food sources: Dried beans, potatoes, spinach, sweet potatoes, and whole grains.

Nutrient: Vitamin C. Benefits: Vital to all immune system functions. Food sources: Broccoli, citrus fruits, peppers, turnip greens and strawberries.

Nutrient: Vitamin E. Benefits: An antioxidant. it suppresses production of prostaglandin, an immunity-inhibiting hormone that is increasingly present as you age. Food sources: Apples, grapefruit, lima beans, sweet potatoes, whole grains and wheat germ.

Nutrient: Calcium. Benefits: Plays a crucial role in activating the system in response to invaders. Food sources: Collards, rhubarb, figs and spinach.

Nutrient: Copper. Benefits: Essential for white blood cell production. Food sources: Avocados, dried and lima beans and figs.

Iron: One of the most common deficiencies in American diets. It stimulates blood-cell production/activity. Source: Dried beans, figs, Jerusalem artichokes & white prunes.

Magnesium: Necessary for Lymphocyte growth, important in the forming of antibodies. Source: Figs, prunes, spinach and Swiss chard.

Selenium: Uncertain what it does, but selenium coincides with a depressed immune system. Source: Apples, asparagus, oranges and squash.

Zinc: Required for effective functioning of thymus gland, which has an important role in T-cell maturation. Source: Dried beans, figs, raspberries, spinach and whole grains.

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Wise food choices can help protect against flu

It seems that no matter how familiar the symptoms of upper respiratory congestion, sore throat, headache, fatigue and occasional fever may be, the onset of cold and flu season always takes us by surprise.

This is puzzling as, on average, each of us suffers from two to four colds each year. and if we're under 12 or so, that number skyrockets to six to eight. This year we're particularly concerned because of talk of various influenza viruses making their way to our neighborhood, particularly H1N1.

Vaccinations are one response to the threat of the flu, but they are far from the only one. You can take a number of steps to keep your immune system strong, so you'll be ready if one or 100 of these pathogens come knocking at your door.

Functional foods first: Functional foods provide health benefits beyond basic nutrition. Mushrooms are a perfect example. Of an estimated 38,000 species of mushrooms, those that have grabbed the most medical attention recently are maitake, shiitake and reishi. Besides offering a wealth of protein, fiber and vitamins B and C, these medicinal mushrooms boost heart health, lower the risk of cancer, reduce inflammation, fight allergies, help balance blood glucose levels and promote healthy immune function.

Whey protein is another functional food that's been getting accolades in the nutritional press for a few years. Whey is the liquid portion of the milk left when milk protein,

or casein, coagulates into curd. For the immune system, the secret sauce in whey is a protein called lactoferrin, with several studies suggesting that this protein plays an important role as a first line of defense against infection. Be careful when shopping for whey protein, however. Just like milk, the less processing the better. Look for words such as "low heat" or "non-denatured" on the label to get a full complement of beneficial components.

When the bugs come knocking: When the first sniffle does show up in my family, I reach for the elderberry syrup or extract. Taken at the first sign of cold or flu, elderberry will generally reduce the course of the infection significantly by nourishing the immune system with vitamin C and specialized flavonoids called anthocyanins, a type of health-promoting plant pigment.

Don't Forget the Garlic: The next time you feel a cold coming on, another terrific resource is garlic, which both antiviral and immune-stimulating properties.

Garlic comes in a number of forms, starting with the fresh clove and including capsules, tablets, soft gels, oil, powder and liquid. Many nutritionists and herbalists recommend enteric-coated capsules as they not only protect your breath, but also make sure the all-important healing compound — allicin — is not destroyed by stomach acid. But if you live in a household of garlic lovers, nothing beats fresh!

A Final Word: There's simply no overstating the importance of a good night's sleep. Sleep deprivation can mean more than just drowsiness in the morning, it can also lower your immune response, elevate your stress hormones, and make a bad day feel so much worse.

So secure some zzz's and start winterizing yourself with immune-enhancing foods, healing herbs and essential nutrients.



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Natural Medicine: Healing Benefits of Cranberries - Seasonal and Vegan Recipe Included

Cranberries, the cousin of blueberries, have long been valued for their ability to help prevent and treat urinary tract infections. Recent studies show that this berry may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer.

Cranberries are a good source of vitamin C, a very good source of dietary fiber, and a great source of manganese and vitamin K. Cranberries are also a source of polyphenol antioxidants, which are being researched for their possible benefits to the cardiovascular system and immune system.

Fresh cranberries are at their peak during the holiday season between October and December. When in season choose fresh, plump cranberries, deep red in color, and quite firm to the touch. Firmness is a primary indicator of quality. The deeper red their color, the more highly concentrated are cranberries’ beneficial compounds.

When the season is over or if you can’t find fresh cranberries but still want all the nutritional benefits, simply look for dried or frozen cranberries at your local grocery store. The recipe included is perfect as a holiday side dish or throw over brown rice to make a complete vegan meal.



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Recipe for Health: Chickpeas healthy addition to Mediterranean diet

We hear a lot about the Mediterranean diet lately, with its heart-healthy benefits. This type of eating plan embraces an abundance of fruits and vegetables, including legumes, and liberal use of olive oil. Fish and nuts are also widely included.

Folks in the Mediterranean also walk more frequently, drink small amounts of wine regularly and usually forego high-fat, high-sugar treats for fruit-based desserts.
Chickpeas, also known as garbanzo beans, are high in folate, fiber magnesium and the trace mineral manganese. Try them out in hummus, a falafel or today's recipe for Corsican Chickpea Salad.

Chickpeas, also known as garbanzo beans, are high in folate, fiber magnesium and the trace mineral manganese. Try them out in hummus, a falafel or today's recipe for Corsican Chickpea Salad.

The payoff for eating like this is lower blood pressure, better blood sugar readings and healthier blood lipid levels. Recent research out of Columbia University Medical Center also suggests proponents of the Mediterranean way of eating have significantly less risk of developing Alzheimer's disease than folks who eat a more westernized diet.

You really can't pinpoint one thing that makes this way of eating so healthful. It's many things, probably all working together.

More fruits, vegetables and legumes on the plate crowds out, or at least shrinks, the meat portion. This change alone provides lots of health benefits. A plate with a smaller serving of meat and a larger portion of vegetables automatically provides less saturated fat and more fiber, folate and vitamin C. Less saturated fat usually equates to lower LDL levels and lower heart disease risk. More fiber can help lower LDL cholesterol too. Greater amounts of folate in the diet helps lower homocysteine levels, also a heart disease risk factor, and more vitamin C acts as an antioxidant, keeping inflammation of our arteries low and our immune system function high.

Olive oil, a mainstay in the Mediterranean diet, contains a substance called oleocanthal. This compound may also help reduce inflammation throughout the body, lowering risk for several chronic diseases including diabetes, arthritis and Alzheimer's.

One caveat, though. Olive oil and nuts are high in fat and fat is high in calories. Yes, it is heart-healthy fat, and generally won't raise your blood lipid levels, but like all fat, olive oil provides 9 calories per gram. Too many extra grams means too many extra calories get stored as body fat. So enjoy the olive oil and nuts, just don't go overboard. A little goes a long way.

Today's recipe makes a substantial salad which can be a lovely accompaniment to a piece of grilled fish, or eaten as a main dish for a light meal with a piece of good bread and some fruit.

Chickpeas, the main ingredient, are also called garbanzo beans. This legume is quite high in folate, fiber, magnesium and manganese. Magnesium helps blood vessels relax so that there is less resistance to blood flow, helping keep blood pressure low and blood vessels healthy. Manganese is a trace mineral, needed in very small amounts, but it has some big duties. This important mineral, found abundantly in chickpeas, is a cofactor in several enzymes that help the body produce energy and defend against free radicals. A half cup serving of chickpeas, which is about the amount in a serving of today's salad, provides more than 40 percent of the daily value for manganese.

You might have eaten chickpeas, or garbanzo beans, as part of hummus or falafel, both important foods in the Middle Eastern and Mediterranean regions. You can also add this versatile legume to cooked pasta drizzled with olive oil and tossed together with garlic and perhaps some feta or Parmesan cheese and fresh oregano or basil. Try tossing it into a serving of soup to increase the total vegetable content. Or make your own hummus by combining chickpeas, garlic, lemon juice and olive oil in a blender or food processor.

Or just make this salad. It goes together quickly and the flavors complement each other nicely, providing you with a flavorful dish that gives you health benefits as well.

Corsican Chickpea Salad

3 tbsp. extra virgin olive oil

1 tbsp. white wine vinegar

1 tbsp. Dijon mustard

1 tbsp. minced fresh parsley

2 cups cooked chickpeas, drained (you can use canned)

1 small sweet onion, finely chopped (about 1/2 cup)

2 garlic cloves, minced

Salt and freshly ground pepper to taste (if desired)

In a medium-sized bowl, stir together the olive oil, vinegar, mustard and parsley. Add the remaining ingredients, toss well and serve at room temperature. Makes 4 servings.

Per serving: 240 calories, 12.5 gm fat, 2 gm saturated fat, 0 mg cholesterol, 26 gm carbohydrates, 7 gm fiber, 8 gm protein, 29 mg sodium.



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Pumpkins more than just pie

With Halloween only weeks away and Thanksgiving just around the corner, it is time to start thinking about pumpkins. It's a great time to head to the pumpkin patch with the children to select a jack-o'-lantern or dig out your favorite recipe to satisfy seasonal cravings for the spicy smooth taste of traditional pie.

The grocery stores, nurseries and vegetable markets will soon overflow with a variety of shapes, sizes and colors.

Pumpkins are visible throughout our culture in nursery rhymes and fairy tales. Who could forget "Peter, Peter Pumpkin Eater" or the pumpkin that Cinderella's fairy godmother turned into a coach for her trek to the ball to meet Prince Charming?

But there is more to the orange bulbous squash than stories and jack-o'-lanterns, more than pie and toasted pumpkin seeds. Pumpkin is healthy and versatile. It is a natural antioxidant, high in beta-carotene and an excellent source of vitamin A, vitamin C and iron. It is high in fiber, and low in fat and calories according to the U.S. Department of Agriculture nutritional information.

The options are limited only by your imagination and culinary creativity. There is pumpkin casserole, pumpkin jam, pumpkin pickles, pumpkin burgers and the list goes on. Incorporating pumpkin into main dishes is a natural for the vegetarian diet offering an autumn change of taste. If the task of preparing fresh pumpkin is too daunting, the canned varieties offer great pumpkin flavor and health benefits in less time.

Gabriele Oborski of Gourmet Catering suggests serving pumpkin preserves with beef or game, much like cranberry sauce for turkey.

Enjoy the season, add a little color to your life and your diet cooking by creatively with pumpkin — it's more than just pie.

Mexican Pumpkin Soup

For a quick and hearty dish to pair with your favorite salad and a loaf of warm crusty bread, Mexican pumpkin soup is healthy and satisfying.

Ingredients
1 large onion chopped
4-5 cloves of garlic, peeled and finely chopped
4 cups vegetable broth
2 cups pureed cooked pumpkin or 1 cup canned pumpkin
1 16-ounce can chili beans
1 tbsp. seeded diced jalapeño
5 medium red potatoes, diced into 1/2 inch cubes
1 tablespoons oregano
pinch of cayenne or other red pepper
1/2 teaspoon cumin
1/3 cup milk (soy milk may be substituted)
Salt to taste

Directions
Using a large pot, sauté onions over medium heat until tender. Add garlic and cook for about one minute. Add remaining ingredients and bring to a boil. Simmer for about 30 minutes or until potatoes are tender. Garnish with cilantro or parsley.

Pumpkin Ravioli

A special main course is only minutes away with this easy pumpkin ravioli, with only a fraction of the calories of meat or cheese varieties.

Ingredients
1 cup canned pumpkin
1/3 cup grated Parmesan cheese
1/4 teaspoon salt
1/8 teaspoon black pepper
6 wonton wrappers
1 teaspoon salt
1/2 cup chicken broth
1 1/2 tablespoons unsalted butter
Chopped parsley

Directions
Mix together pumpkin, Parmesan, salt and pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes, and drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley.




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Health tip of the day: Benefits of Papaya

The papaya is an amazingly rich source of the proteolytic enzymes. These are the chemicals that enable the digestion of protein. Papain, which is the most important of these enzymes in the papaya, is extracted and dried as a powder for use to aid the digestion, and it is often used as a meat tenderizer, the enzyme partially breaking down the meat fibres - digesting them in fact.

Many experts have claimed rejuvenating properties for papaya, especially for the control of premature ageing. It may be that it works simply because a poor digestion leaves the body without the correct nutrients. Those who find it almost impossible to digest anything frequently find that papaya used regularly, either in tablet or juice form, marks the turning point in the climb back to vitality and good health.

As a cleanser you can take a quarter pint (150ml) of papaya juice alternated each hour for twelve hours by the same amount of cucumber or green bean juice. Papaya loses some of the enzymes as it ripens, so if you have the choice select them green. They are easy to obtain in most parts of America but are not found in British greengrocers very often. Fortunately there has been a rapid expansion in the numbers of specialist shops providing for the needs of the Indian and West Indian communities where papayas can be bought.

Papaya contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart. Fibrin also occurs and this substance is not commonly found in the plant kingdom; in man it forms part of the blood clotting process. The papaya is an excellent source of vitamin C, with 82mg per 100g (4oz), and is rich in carotene. After treatment with antibiotics the use of papaya juice will quickly assist the restoration of the normal bacteria in the gut which will have been destroyed by the treatment. Papaya is good for many digestive disorders and is excellent for improving poor digestion. It has also been recommended as part of the treatment for cancer. Therapeutically it can often be combined with pineapple juice in which there is another important enzyme. bromelain.

The skin of the papaya is a first class external treatment for skin wounds and places that do not heal quickly. The pulp from the juicer can be used for this and as a poultice.


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The Malunggay

It is called malunggay in the Philippines or moringa in English. Considered to be “nature’s most nutritious food,” it is in fact so well-respected in terms of its health benefits that its tree has earned the name the “Elixir Tree.” It has so many vitamins, minerals and nutrients that it can treat at least 300 different diseases and disorders of the body (source: steadyhealth. com).

Research shows that malunggay leaves contain seven times the vitamin C found in oranges, four times the Vitamin A found in carrots (said to prevent blindness), four times the calcium found in milk, three times the potassium found in bananas and two times the protein found in yogurt (source: http://affleap. com/blog/the-potentials-of-moringa-the-miracle-plant/). Best of all, the moringa or malunggay leaf has no proven bad effects and is therefore considered safe, organic, and suitable for people from any age group.

It is now also being promoted as a very good supplement for women who are pregnant as a natural way to increase breast milk. It also prevents mastitis, an inflammation of the breast caused by the blocking of milk ducts while the mother is lactating, because it acts against the bacteria staphylococcus aureus that causes the inflammation. (source: Moringa—The Breastfeeding Supplement at http://www.free-press-release.com/news/ 200805/1210154844.html)

Once the mother has given birth, it is also recommended that malunggay be made part of the menu for infants and toddlers. The Tree of Life by Church World Services advises, “For children aged 1-3, a 100g serving of fresh cooked leaves would provide all their daily requirements of calcium, about 75 percent of their iron and half their protein needs, as well as important amounts of potassium, B vitamins, copper and all the essential amino acids. As little as 20 grams of leaves would provide children with all the vitamins A and C they need.” (source: steadyhealth. com)

Not just infants, but the aged as well, would benefit from malunggay. It is said to help reduce ulcers, tumors, and pain from arthritis; help control blood pressure, relieve skin and sleep problems and work as an energy booster.

Other benefits: It increases the body’s immune system and promotes the cell structure of the body. It provides nourishment to the eyes and the brain. It promotes metabolism, natural serum cholesterol, and proper digestion. It promotes the normal functioning of the liver, kidney and circulatory system. It acts as an antioxidant and anti-inflammatory. It supports the normal sugar levels of the body and gives a feeling of general wellness. It promotes energy. And – ladies listen up – it lowers the appearance of wrinkles and fine lines and beautifies the skin. (source: http://leafpower.wordpress. com/moringa-benefits/)

There is also currently a study that shows how moringa may work as an immune stimulant and thus help people diagnosed with AIDS (acquired immune deficiency syndrome) or are HIV-positive.

Some articles on moringa have gone as far as saying that “moringa aleifera has great potential in combating extreme poverty and hunger” because it is easy to grow. Within six months of planting a seed or a piece of trunk, one can already cut leaves from the tree to eat. These can be cooked, dried, or ground over a screen for several days into a fine powder that can be added to almost anything as a nutrient supplement. The seeds also have the potential for producing biofuel, cooking oil, personal care products, cosmetics, aromatherapy perfume, industrial oil and lubricants.

There are stores now that offer various malunggay products. Chimara in Greenbelt 3 offers malunggay soup; malunggay peanuts, which are beautifully caramelized; malunggay popcorn, which tastes almost like their other flavored popcorn products; and malunggay cookies that come in fun choco-peppermint and oatmeal flavors. They look like ordinary cookies but they have these itty-bitty malunggay leaves in them. Cute! I would not purchase these cookies for the flavor, mind you, but as a healthier option I would greatly consider it. (The popcorn I would go for any day.)

Another interesting store is Echo Store in Serendra where you can buy take-home malunggay goodies, such as malunggay bihon that tastes just like ordinary pancit but with the benefits of malunggay.

So next time you go shopping, go healthy and go malunggay. Bow.



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Health tip of the day: Benefits of Raspberries

Raspberries are a healthy, delicious addition to your diet. This fruit is loaded with vitamins, antioxidants and fibre.

Easy to include in your diet, they are a nutritious and delicious addition to many recipes.

This fruit is also a great snack fresh. Whether you eat them fresh or buy them frozen, you'll reap the health benefits.


Health Benefits Of Raspberries


High in ellagic acid, a phenolic compound that may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers.

Its seed oil has a natural sun protection factor. It contains high amounts of polyphenolic compounds known for their anti-cancer properties.

It contains strong antioxidants such as Vitamin C, quercetin and gallic acid.


Burning Fat


This fruit is packed with fibre and manganese. Fibre helps slow the digestive process so you feel full longer. Manganese is a trace mineral that helps keep your metabolic rate high, which in turn burns fat.



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