This is a fabulous meal in one pot - satisfying, hearty, and incredibly delicious. The swiss chard is a mellow flavoured dark leafy green (and we all need more of those), the squash gives a nice sweet contrast to the spicy chili flavour, and the beans fill you up and give you a pile of fibre to fill you up.
Makes 4 to 8 servings
Ingredients
2 tablespoons olive oil
1 large onion, diced (about 2 cups)
3 garlic cloves, minced or grated on a microplane
2 1/2 cups butternut squash, cut in 1/2 inch pieces
2 tablespoons light ancho chili powder
2 teaspoons ground cumin
1/8 teaspoon ground cinnamon
3 (14.5) ounce cans of reduced sodium black beans, drained and rinsed
2 1/2 cups homemade vegetable stock
1 (14.5) ounce can of diced tomatoes with juice
1 large bunch swiss chard, cleaned, stemmed, and roughly chopped
sea salt and fresh ground pepper to taste
Directions
In a 6 quart stock pot or enameled dutch oven, heat olive oil over medium low heat. Add onion and sautee for 10 minutes, until onion is soft. Add garlic and sautee for a minute more, then add butternut squash and stir for 2 minutes.
Add chili powder, cumin, and cinnamon. Stir to combine. Add black beans, vegetable stock, and diced tomatoes with juice. Bring to a light boil, reduce to a simmer, and cook uncovered for 15 minutes or until butternut squash is soft. Stir in swiss chard. Simmer for 3 – 4 minutes until swiss chard is tender but still bright green. Season to taste with salt and pepper. Ladle into bowls and serve.
Reference
I got this recipe from Simply Sugar & Gluten Free
Monday, February 15, 2010
Tuesday, February 9, 2010
Managing Moods Naturally – Part 2
If you haven’t already read Part 1 in this series, do have a quick read of that article now to get a brief tutorial about the nervous system and neurotransmitters involved in creating our moods. Go ahead, I’ll wait for you…
Ok welcome back! Now there have been volumes written on the topic of managing moods, and as nutrition and orthomolecular approaches to health (“ortho” meaning “right” and “molecular” meaning molecules, or nutrients in this case) are really discovering new things every day, this topic is a gold-mine that we’ve only scratched the surface of. There is so much I could cover, but to keep things simple, I’m going to break this down to a THREE PRONG APPROACH:
1. Amino Acids
2. Vitamins & Minerals
3. Lifestyle Choices
Within each “prong” there is lots to cover! Today, I’m going to laser in on amino acids, and 2 specific ones that are at the forefront for mood management.
What are Amino Acids?
You mean you don’t remember your high school biochem? OK, here’s a refresher. Amino Acids (AAs) are the building block molecules of protein. There are about 22 different AAs that, in different combinations, string together to form all the proteins that make up our bodies and their functional molecules. When we think of protein in our bodies, we tend to think primarily of muscle tissue, and perhaps to a lesser extent we think of our hair or nails. But did you know that hormones, enzymes, neurotransmitters, and antibodies are all made up of protein? So if you are lacking in adequate protein intake – or more accurately, if you are lacking intake in the full complement of AAs (especially the 8 or 9 essential AAs that our bodies cannot produce themselves and which must be consumed from the diet) – not only do you start to lose lean muscle mass, but also your immune system, nervous system, digestive function, reproductive system, and your overall metabolic health will suffer.
In regards to our moods, there are two main AAs that we will concern ourselves with:
1. Tryptophan
2. Tyrosine
Tryptophan
Tryptophan is a large essential AA which must be consumed through diet. Tryptophan is the AA that is involved in the production of SEROTONIN (which you’ll recall from part 1, is the neurotransmitter responsible for creating a positive mood). Tryptophan is also necessary for the production of Melatonin, the hormone that controls our sleep-wake cycles and is required for deep, restorative sleep.
Eating protein rich foods, however, actually results in Tryptophan levels – and serotonin – dropping. This is because other AAs compete with Tryptophan for absorption and Tryptophan is the loser in that competition. Conversely, eating high carbohydrate meals, triggering the release of insulin, aids Tryptophan to cross the blood brain barrier. To get the best absorption and effect on serotonin levels, you can take supplemental 5HTP – a compound formed from Tryptophan. If you’re already taking antidepressant medications, talk to your health care practitioner before adding 5HTP.
Tyrosine
Tyrosine is also found in protein rich foods, and is highly absorbed when protein is eaten. Tyrosine boosts DOPAMINE levels in the brain, increasing mood and motivation, especially during prolonged physical or mental stress. Eating protein at each meal will help boost your dopamine levels. However, for those whose moods are chronically low/depressed, taking Tyrosine supplementally may provide the boost needed.
Supplemental AAs have been shown in studies to be more effective than a placebo, and just as effective as SSRI medications, with fewer if any side effects, when used in conjunction with a diet that provides sufficient vitamin and mineral content to support the effective use of the AAs. Our next article will talk more about those vitamins and minerals that are most critical for mood management.
I hope this article has been informative and useful for you. ** update March 25: If you liked this article and want to hear more on this topic, please post a comment on this blog, or email me directly at audrey@springrenual.ca
References:
Food & Mood, Elizabeth Somer
Dr James Greenblatt seminar “Integrative Medicine for the Treatment of Depression and Bipolar Disorder, an Orthomolecular Approach”
Psychopharmacology July 2006
http://www.modern-psychiatry.com/5-htp.htm
http://altmedicine.about.com/cs/herbsvitaminsad/a/5HTP.htm
Ok welcome back! Now there have been volumes written on the topic of managing moods, and as nutrition and orthomolecular approaches to health (“ortho” meaning “right” and “molecular” meaning molecules, or nutrients in this case) are really discovering new things every day, this topic is a gold-mine that we’ve only scratched the surface of. There is so much I could cover, but to keep things simple, I’m going to break this down to a THREE PRONG APPROACH:
1. Amino Acids
2. Vitamins & Minerals
3. Lifestyle Choices
Within each “prong” there is lots to cover! Today, I’m going to laser in on amino acids, and 2 specific ones that are at the forefront for mood management.
What are Amino Acids?
You mean you don’t remember your high school biochem? OK, here’s a refresher. Amino Acids (AAs) are the building block molecules of protein. There are about 22 different AAs that, in different combinations, string together to form all the proteins that make up our bodies and their functional molecules. When we think of protein in our bodies, we tend to think primarily of muscle tissue, and perhaps to a lesser extent we think of our hair or nails. But did you know that hormones, enzymes, neurotransmitters, and antibodies are all made up of protein? So if you are lacking in adequate protein intake – or more accurately, if you are lacking intake in the full complement of AAs (especially the 8 or 9 essential AAs that our bodies cannot produce themselves and which must be consumed from the diet) – not only do you start to lose lean muscle mass, but also your immune system, nervous system, digestive function, reproductive system, and your overall metabolic health will suffer.
In regards to our moods, there are two main AAs that we will concern ourselves with:
1. Tryptophan
2. Tyrosine
Tryptophan
Tryptophan is a large essential AA which must be consumed through diet. Tryptophan is the AA that is involved in the production of SEROTONIN (which you’ll recall from part 1, is the neurotransmitter responsible for creating a positive mood). Tryptophan is also necessary for the production of Melatonin, the hormone that controls our sleep-wake cycles and is required for deep, restorative sleep.
Eating protein rich foods, however, actually results in Tryptophan levels – and serotonin – dropping. This is because other AAs compete with Tryptophan for absorption and Tryptophan is the loser in that competition. Conversely, eating high carbohydrate meals, triggering the release of insulin, aids Tryptophan to cross the blood brain barrier. To get the best absorption and effect on serotonin levels, you can take supplemental 5HTP – a compound formed from Tryptophan. If you’re already taking antidepressant medications, talk to your health care practitioner before adding 5HTP.
Tyrosine
Tyrosine is also found in protein rich foods, and is highly absorbed when protein is eaten. Tyrosine boosts DOPAMINE levels in the brain, increasing mood and motivation, especially during prolonged physical or mental stress. Eating protein at each meal will help boost your dopamine levels. However, for those whose moods are chronically low/depressed, taking Tyrosine supplementally may provide the boost needed.
Supplemental AAs have been shown in studies to be more effective than a placebo, and just as effective as SSRI medications, with fewer if any side effects, when used in conjunction with a diet that provides sufficient vitamin and mineral content to support the effective use of the AAs. Our next article will talk more about those vitamins and minerals that are most critical for mood management.
I hope this article has been informative and useful for you. ** update March 25: If you liked this article and want to hear more on this topic, please post a comment on this blog, or email me directly at audrey@springrenual.ca
References:
Food & Mood, Elizabeth Somer
Dr James Greenblatt seminar “Integrative Medicine for the Treatment of Depression and Bipolar Disorder, an Orthomolecular Approach”
Psychopharmacology July 2006
http://www.modern-psychiatry.com/5-htp.htm
http://altmedicine.about.com/cs/herbsvitaminsad/a/5HTP.htm
Monday, February 8, 2010
RECIPE: Slow Cooker Roll-less Cabbage Rolls
So call me lazy... I created this version of Cabbage Rolls after an afternoon cooking lesson from my Mom taught me that traditional rolled Cabbage Rolls really are a lot of work! And yet, they're so tasty and good for you, a great way to get a serving or two of veggies, lean protein, and complex carbs all in one. Having some leftovers, I gave this "roll-less" version a try in my slow cooker, and the results were just as tasty as the rolled up ones. So here you have it, the Roll-less Cabbage Rolls.
A quick nutritional breakdown before I divulge the recipe. As I mentioned, this meal really is a good all around source of complex carbs and protein, and it if you choose lean meat, it is low in fat as well. The real superstar of this meal, of course, is the cabbage. Cabbage, like other cruciferous veggies (broccoli, kale, collards, brussel sprouts), contain high levels of phytonutrients that work at a very deep level to support the body's detoxification processes, increasing the production of enzymes that optimize body cells' ability to clear toxins, free radicals, and potential carcinogens. People who eat the most cruciferous veggies have the lowest incidence of prostate, lung, bladder, and colorectal cancers, even factoring out the consumption of other veggies. Cabbage provides high amounts of Vit K (important for blood clotting, and cardiovascular health and the building of strong bones) and Vit C (important for almost every bodily process, especially important in supporting immunity and wound healing, and a potent antioxidant). All of the antioxidant and anti-cancer properties of cabbage are amplified by those properties of the tomato, which is exceptionally high in Vit C, Vit A, and lycopene (all antioxidants). And, by choosing organic, these nutrients are as much as tripled! And finally, by using brown rice in place of white, we get fibre, B vitamins, and manganese, which helps produce energy from carbs and protein and synthesizes fatty acids which is critical for healthy nervous system functioning.
So how's that for Nutritilicious? Now let's get to the goods!
Ingredients:
head of organic green cabbage, chopped into chunks or wedges (about size of a deck of cards)
1 lb (454 g) organic lean ground beef (or try mixing 1/2 and 1/2 with ground turkey)
3/4 cup raw brown rice
1 large onion, diced finely
1/4 tsp each dried oregano and sage
salt & pepper to taste
1-2 large can(s) organic tomato juice (you could try with tomato sauce if you like a thicker sauce)
strip of kelp, rinsed
optional: spoonful of plain yogurt for garnish
Directions:
Mix meat, rice, onion, oregano, sage, and s&p
Form into meatballs
Place cabbage in slow cooker, and place meatballs on top. Pour can of tomato juice over top until everything is covered.
Add strip of kelp to the pot. This will be removed after cooking, but it adds a natural saltiness, along with loads of minerals, especially iodine.
Turn slow cooker on low for 4 hours.
Serve with a dollop of yogurt and a side salad for a full meal.
Reference:
Mom's recipe - thanks for the cooking lesson Mom!
whfoods.org
A quick nutritional breakdown before I divulge the recipe. As I mentioned, this meal really is a good all around source of complex carbs and protein, and it if you choose lean meat, it is low in fat as well. The real superstar of this meal, of course, is the cabbage. Cabbage, like other cruciferous veggies (broccoli, kale, collards, brussel sprouts), contain high levels of phytonutrients that work at a very deep level to support the body's detoxification processes, increasing the production of enzymes that optimize body cells' ability to clear toxins, free radicals, and potential carcinogens. People who eat the most cruciferous veggies have the lowest incidence of prostate, lung, bladder, and colorectal cancers, even factoring out the consumption of other veggies. Cabbage provides high amounts of Vit K (important for blood clotting, and cardiovascular health and the building of strong bones) and Vit C (important for almost every bodily process, especially important in supporting immunity and wound healing, and a potent antioxidant). All of the antioxidant and anti-cancer properties of cabbage are amplified by those properties of the tomato, which is exceptionally high in Vit C, Vit A, and lycopene (all antioxidants). And, by choosing organic, these nutrients are as much as tripled! And finally, by using brown rice in place of white, we get fibre, B vitamins, and manganese, which helps produce energy from carbs and protein and synthesizes fatty acids which is critical for healthy nervous system functioning.
So how's that for Nutritilicious? Now let's get to the goods!
Ingredients:
head of organic green cabbage, chopped into chunks or wedges (about size of a deck of cards)
1 lb (454 g) organic lean ground beef (or try mixing 1/2 and 1/2 with ground turkey)
3/4 cup raw brown rice
1 large onion, diced finely
1/4 tsp each dried oregano and sage
salt & pepper to taste
1-2 large can(s) organic tomato juice (you could try with tomato sauce if you like a thicker sauce)
strip of kelp, rinsed
optional: spoonful of plain yogurt for garnish
Directions:
Mix meat, rice, onion, oregano, sage, and s&p
Form into meatballs
Place cabbage in slow cooker, and place meatballs on top. Pour can of tomato juice over top until everything is covered.
Add strip of kelp to the pot. This will be removed after cooking, but it adds a natural saltiness, along with loads of minerals, especially iodine.
Turn slow cooker on low for 4 hours.
Serve with a dollop of yogurt and a side salad for a full meal.
Reference:
Mom's recipe - thanks for the cooking lesson Mom!
whfoods.org
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