The Power of Pumpkin

Pumpkin, The Secret Superfood

 

When we think of pumpkins we think of  carving a spooky face into one.  The hassle of scooping out the slimy flesh and seeds and getting our hands sticky comes to mind.  Usually that all goes into the trash and we are left with hollowed out shell that shrinks and collapses before Halloween even arrives.  Good times. Unless we enjoy a slice of pumpkin pie on Thanksgiving/Christmas, its the only time most of us have ever eaten it.  

Pumpkins are more than just a "pretty face".  They are a nutritional powerhouse and moderately priced superfood.   They are full of vitamins and minerals like: 

Vitamin A and C, which promotes healthy vision and sustaining wellness.

Cancer fighting beta-carotene.

Potassium, which helps balances electrolytes (more than bananas).

Fiber, (3 grams per cup) which fills you up, slows digestion keeping blood sugar level and keeps you feeling fuller.

For a great bonus, SEEDS packed with nutrients and  phytosterols which help protect your heart and immune system.

Here's a easy way to prep a pumpkin. for roasting or mashing etc.  Don't forget to roast the seeds.  There are many ways to enjoy pumpkin, check out: How to cook with Orange Beauties.

You can even get a workout with your pumpkin before cooking it.

Kris made the best "Wild rice and 'chickin' Soup" yesterday.  I need to go enjoy a bowl right now.  Recipe coming next week.

Have a great week.

Be kind.

Judd

Butternut Squash Soup

Slow Cooker Butternut Squash Soup

Autumn seems to be just around the corner here in Florida.  I know the further you go north its already arrived.  Personally, I love the heat but I am ready for some cool weather.  That's why its soup time!  Kris loves to make different types of soups and one of her favorites is Butternut Squash.  I am not sure of the origin of this recipe but it is delicious.

2 cups vegetable stock.

2 cloves garlic, peeled and minced.

1-2 carrots, peeled and sliced.

1 Granny Smith apple, cored and cubed.

1 medium (uncooked) butternut squash,

peeled, seeded and cubed

1 sprig of fresh sage.

1 white onion, diced.

1/2 tsp salt.

1/4-1/2 tsp black pepper.

1/8 tsp cayenne pepper.

pinch of cinnamon and nutmeg.

1/2 cup (unsweetened) coconut milk.

Add all ingredients, except the coconut milk, to a large slow cooker/crock pot.

Toss to combine.

Cook for 6-8 on low or 3-4 hours on high until squash is completely tender and mashes easily with a fork.  Stir in coconut milk.  Transfer the soup into a high speed blender or Vitamix and puree until smooth, (or mix directly in the pot with an immersion blender).  BE CAREFUL WHEN WORKING WITH HOT LIQUIDS.

Top with homemade croutons:

1 French baguette, cubed.

1/4 cup olive oil.

1 tbs maple syrup.

Salt and pepper.

Stir together to coat evenly.

Bake at 325' for 25-35 minutes, flipping every 10 minutes

ENJOY!

Here's the recipe for Beet Ketchup from last weeks post:

Three 2" to 2 1/2" diameter beets.

1/2 cup ketchup (organic).

2 tbs EVO (extra virgin olive oil).

2 tbs plus 2 tsp balsamic vinegar.

1- 1/2 piece fresh ginger, peeled and minced (or you can use powdered).

1/4 tsp sea salt.

1/8 tsp black pepper.

In a small saucepan boil the beets in water over high heat for 30-40 minutes.

Drain the water and rinse the beets in cold water.

Rub the outer layer off the beets.

Don't forget they will stain everything!

Cut into 1 inch chunks and transfer to food processor.

Add all other ingredients and process until smooth, 2-3 minutes.

Transfer to a small bowl, cover and refrigerate.

More soup recipes to come.

Have a great week.

Be kind.

Judd

Give me a cup of coffee!

Give me a cup of coffee!

Most people love their morning cup of coffee and I am no exception, but it has to be a good quality of bean.  Folgers or Maxwell House just doesn't cut it for me.  Most of our parents or grandparents grew up drinking "percolated" sludge and most don't like the flavor of Starbucks type of coffees.  WTF!  While traveling for work, I bring my own "cold brew" or a french press to brew a great cup of java.

Just a few short decades ago quitting coffee was a requisite for adopting a healthy diet and lifestyle.  I am sure glad that recent studies have shown that there are many healthy benefits from daily consumption of coffee.  Last year, the Harvard Gazette reviewed a number studies and found that coffee is "a potentially powerful elixir" against a range of ailments from cancer to cavities.

COFFEE IS GOOD FOR YOU!

The benefits seem to be:

*Overall Longevity (prevents heart disease)

*Cancer Prevention (including prostate, skin, liver and colon)

*Alzheimer/Parkinson Prevention

*Diabetes Prevention (you have to drink a lot of it)

*Liver Health (helps to prevent cirrhosis-cut out the alcohol!)

*Fighting Depression

*Oral Health (kills bacteria, leave out the sugar/creams)

*DNA Protection (stronger white blood cells)

*MS Prevention

*Muscle Soreness (2 cups reduces soreness by 50%)

Fun facts:

*Dark roasted beans have slightly less caffeine than lighter roasts.

*Arabica beans have a richer flavor then Robusta beans(which are used in less expensive coffees).

*The heaviest coffee consumption is in areas that are overcast, dreary and drizzly,
 like the Pacific Northwest.  

*Finland is the #1 coffee consumer in the world  (2.6 cups per day).

*9 out of the top 10 coffee consuming countries are in Europe, with Brazil at #10.

As usual Kris prepared a delicious dinner last night, which included veggie burgers from
 The Plantpower Way with sweet potato fries and "beet ketchup", followed with Chocolate Cream Pie from Chef Chloe's Vegan Desserts.  Kris puts her heart and soul into her cooking and I am blessed to be able to partake. We need to have a plant-powered food truck!

Have a great week.

Be kind.

Judd

NYC!

NEW YORK CITY

We spent the week in NYC for our 25th anniversary.  Blue skies,🌞 and 65', 30% humidity greeted us on Saturday morning.  You couldn't ask for nicer weather, considering the last few months at home it's been high 90's feeling like 100'.  Saturday morning began with breakfast at Bluestone Lane Cafe, with warm banana bread and chilled coconut quinoa porridge.

Next stop was the Union Square Farmers Market.   You could stock up on a whole weeks worth of fresh veggies and fruit, not to mention fresh cut flowers, herbs and breads.  Most were organically grown, non-GMO and there was a large selection of gluten-free items as well.

There are so many places and things to do, which can be overwhelming.  

  I would try to get a short run first thing in the morning while Kris got ready for the day.  You can pick a route, head west to the Hudson River or east to the East River.  Manhattan is only  approximately 3 miles across.  Early morning runs have less traffic and you get to experience the grittiness of NYC.

East River- Brooklyn Bridge                                                          FDR Drive morning traffic

West Side/ Hudson River/Battery Park                     Battery Park with New Jersey in background

After my run, I would head to Juice Press for a quick cold-pressed post run pick-up.

When we vacation, we don't go to the usual "tourist spots" like Times Square, etc.  We usually rent an AirBNB apartment in a residential area so as to get the real NYC feeling.  On this trip, we did spend one day as a tourist and rode the Staten Island Ferry with incredible views of the Financial District, Statue of Liberty, Ellis Island and Governors Island.  Afterwards we had an emotional visit to the 911 Memorial and went to top of One World Observatory.  Words cannot express the feeling.

 911 Memorial                                                                                         One World Observatory

View from atop One World

I'm amazed and fascinated by this city and its diversity.  

 We ate at so many great restaurants while there but my favorite was by CHLOE.

Everything was incredibly delicious and I could eat there everyday! 

.There are so many things to do and places to visit, you just can't possibly do it all in one trip.

Have great week.

Be kind.

Judd

The Curved Yellow Fruit

THE CURVED YELLOW FRUIT

Bananas are very interesting fruit; they're natures fast food.  They come in there own wrappers and are packed full of nutrients and fiber.  Even the peels can be used (relieve bug bites and even remove warts, among other benefits).  Most people believe bananas are high in sugars and should be avoided, but the primary source of  these sugars are naturally occurring fructose, which comes with a bundle of nutrients and fiber. 10% of RDA fiber is provided in one banana, along with acting as a prebiotic, which stimulates the growth of friendly digestive enzyme in our gut flora.  In endurance activities, eating a banana every 15 minutes provides the needed potassium for optimum performance.

The benefits of bananas are endless.  Read here: "Bananas aren't just for monkeys".

Bananas provide both prebiotic and probiotic benefits depending on ripeness. Prebiotic (ripe) stimulates growth while probiotic (unripened) feeds the gut enzymes with digestive-resistance starch.

There are many ways to eat green bananas.

If you are in a hurry to get out the door in the morning (you really should slow down!), grab a couple of nature's fast foods and enjoy the benefits.  They are also great in the evening to help you relax, containing magnesium and trytophan which converts to serotonin and melatonin) helping to have a restful sleep.

There's really no need to buy organic bananas unless you are using the peels.  

GO BANANAS!

Here's a link to an older Rich Roll podcast on the benefits of eating fruit:
 Michael Arnstein "The Fruitarian"

Check out the best pharmaceutical ad: Nature RX

Have a great week.

Be kind.

Eat more veg.

Judd

The Power of the Sweet Potato

The Awesome Sweet Potato

Most everyone has sweet potatoes at Thanksgiving.  Sweet potatoes, commonly known for their high content of beta carotene, are one of the worlds most nutrient dense foods.   High in fiber, almost twice as much as white and yellow potatoes, it gives them a "slow burning" quality which helps to ensure a balanced supply of energy.  Sweet potatoes are naturally sweet and their sugars are slowly released into the bloodstream as not to increase sugar spikes.  They are a great source of vitamin B6 and magnesium(which is the relaxation and anti-stress mineral), which is necessary for healthy arteries, blood, heart and nerve function.  It is estimated that 80% of  North Americans are deficient in this important mineral.  Being high in beta-carotene, vitamins C and E, make the sweet potato a powerhouse food for healthy skin and hair.

Fiber, fiber, fiber!

Sweet potatoes are one of the best foods for weight loss.  Being high in fiber, nutrient dense and a slow burning energy they are weight loss super-foods.  Served with the skin on, they contain a certain type of fiber called resistant starch.  Foods high in this type of starch helps reduces obesity.  Here's a great article about sweet potatoes and weight loss.

Here's a link to a great podcast with Dr Garth Davis a leader in bariatric medicine.

A quick and easy recipe from Chef Chloe Coscarelli and her "Vegan Italian Kitchen cook book.

YOU MUST BUY THIS COOKBOOK!!

Rosemary Sweet Potatoes with Sweet "n" Spicy Mustard

Preheat oven 450'

Cut unpeeled 1-2 lbs sweet potatoes into bite-sized cubes.

Toss potatoes with olive oil and fresh chopped rosemary and sea salt.

Roast on a flat baking sheet for 30-40 minutes stirring frequently until tender.

Dipping sauce:

In a small bowl combine 1/3 cup spicy brown mustard and 1/3 cup of brown sugar

Serve with steamed broccoli with garlic"butter"sauce(garlic salt,nutritional yeast and "Earth Balance")

Have a great week. 

Be kind.

Judd

Make a Change, Let's Get Healthy!

Make a Change, Let's Get Healthy!

It seems like every commercial on TV wants to sell you a new automobile or a big pharma has the next best drug to help you with what ails you.   Most physicians are quick to write a new prescription to solve your woes.   Instead of going to the pharmacy, we should head to the "farmacy" for a real dose of medicine.   The United States is in a major health and environmental crisis.  The Standard American Diet (yes it is "SAD") is the leading cause!   It isn't just killing people its also killing our planet.  Whether you want to believe or not, industrialized animal agriculture is the number 1 issue to almost every environmental problem we are having.  From fertilizer induced algae blooms to the loss of  oxygen producing rain forests. Mass clearings for crop feed production for animal agriculture are dwindling our precious life-giving resources.

One way we can help do our part to stop this insanity is to start eating a plant-based diet.  Heart disease, obesity and diabetes are the number one killers in America.  They can be prevented and even reversed through a plant-based diet.  According to Kaiser Permanente it's not hype, it's a proven fact.  

On the latest Rich Roll podcast he talks with Alexis Fox and Micah Risk from Lighter.

Lighter is a powerful tool to help us eat better.   By answering a few questions about yourself you will then get a weekly menu with daily recipes.  All of it is plant-based and helps us to know what to eat, how to prepare it and even what groceries to buy.  Soon they will even offer grocery delivery to your door!  I have already tried many recipes and they are awesome.

Here is a quick snack I made today:

Smoky Roasted Chickpeas

 1/3 tsp smoked paprika.

1 1/2 tsps olive oil.

1 1/2 pinches salt

1 15oz can of chickpeas, drained and rinsed.

Preheat oven to 425'

Pat dry chickpeas (dry=crispy).

Toss in olive oil, paprika and salt.

Spread in one layer on a baking sheet.

Bake 30-40 minutes or until crispy and golden brown.

For more info on Chickpeas.

It's up to us to make a change.  Let's get healthy, the planet needs us.

Have a great week.

Be kind.

Judd