January 22, 2018
Liz Weinandy was featured for our January nutrition clinic.
For those of you who missed her fabulous presentation, you can view her powerpoint presentation here:
Nutrition Seminar Powerpoint
(https://docs.google.com/presentation/d/1bRWfLC5NziP2vC4qS3KYdrTcjshPsG8d3IiHf-mqKxs/edit?usp=sharing)

Your Recipe:  Black Bean and Corn Salad with Avocado and Cilantro

 Try this delicious black bean and corn salad with avocado and cilantro recipe for a great side dish.  I have made this several times and it is GREAT!
Ingredients

• 1/3 cup fresh lime juice
• 1/2 cup olive oil
• 1 clove garlic, minced
• 1 teaspoon salt
• 1/8 teaspoon ground cayenne pepper
• 2 (15 ounce) cans black beans, rinsed and drained

• 1 1/2 cups frozen corn kernels
• 1 avocado - peeled, pitted and diced
• 1 red bell pepper, chopped
• 2 tomatoes, chopped
• 6 green onions, thinly sliced
• 1/2 cup chopped fresh cilantro (optional)
• Add all ingredients to list

Directions

1. Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
2. In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.​

Ginger - Food Facts

Most of us have probably had ginger something-ginger ale, candy or tea- to help when we felt sick to our stomachs. It’s a good idea too because ginger has been shown to reduce nausea caused by any number of things including motion sickness, pregnancy (“morning sickness”) and chemotherapy.
Ginger has also been shown to have anti-inflammatory effects in some studies and useful for both osteoarthritis (OA) and rheumatoid arthritis (RA). It is also being used and studied more to treat painful periods in women, IBS and migraines.
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Taking ginger root capsules of 250 1,000 mg divided in 2-4 doses is typical for most ailments and  shown to be safe for most people. As always, check with your physician before taking and use extra caution if you are on a blood thinner like coumadin since ginger has a slight blood thinning effect.
Not sure you want to take capsules? Just cozy up with a nice cup of tea. You will get some of the same
benefits at a much lower cost and the added warmth that a cup of tea can bring in the cold
winter months.

Your Recipe:
Grab a spoon and enjoy!

Some Other Kiwi Facts:

Kiwi provides 273% of the daily recommended amount of vitamin C in every one-cup serving – five times that of an orange, and is a natural immune booster that staves off colds and flu?
Its vitamin K amount is impressive, too – best known for its role in helping blood clot, or coagulation, properly and providing an 89% daily value.
​
Kiwifruits also feature:

• Good amounts of vitamin A (great for skin, bone, and tooth development, and protected vision, including protection against macular degeneration)
• Vitamin E (twice the amount found in avocados, with nearly half the calories),
• Potassium to balance the body's electrolytes and limiting hypertension and high blood pressure.
• The copper in kiwifruit is especially good for children, supporting healthy development in infants, especially in the areas of bone growth and brain development, and also for the formation of healthy red blood cells and building immunity against disease.
• Kiwifruit is also one of the few foods rich in vitamin B6, which supports the immune system. B6 is particularly important for healthy fetuses and pregnant or breastfeeding women.
• The folate in kiwifruit protects against birth defects, heart disease, and cancer; healthy amounts of fiber keep the system running smoothly, reducing the risk of diverticulitis and carcinogens in the body.
• Finally, the antioxidant power in kiwifruits delivers similar effects when it comes to neutralizing free radicals that can damage cells and cause inflammation and cancer.

Food Facts - Pomegranate
​I hope you all have tried pomegranate seeds because, whew, they are good!  I describe them as a burst of deliciousness in my mouth.  I love apples though, and since they have an apple- like flavor, this may be partially why.  Called Chinese apples, pomegranates are native to areas in the Middle East and now cultivated in many areas of the world, including the USA.  

What makes them a superfood though?  Well, for starters, they have been shown to reduce the oxidation of LDL cholesterol in humans (a good thing), lowering the risk for heart disease.    They also have been heavily studied for their anti- cancer properties and have been shown to decrease systemic inflammation.  Check the facts out in this abstract: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007340/
​
Look for heavy pomegranates that are not blemished and store in the fridge for up to 2 months.

Now, lastly but importantly, when you cut one, do it in a bowl of water with the fruit submerged in the water or else the juice will spray all over you and it stains badly!  Ok, maybe just buy the seeds in the containers and leave the cutting to Martha Stewart.

Your Recipe - Pomegranate Salad;
Ingredients

• 4 cups arugula
• 3 tablespoons chopped toasted walnuts 
• 1 fennel bulb, thinly sliced, plus 1 tablespoon chopped fronds, for garnish
• 1 orange, segmented, plus the juice squeezed from the pulp
• Seeds from 1 pomegranate 
• 1/2 red onion, thinly sliced 
• 1 tablespoon Dijon mustard 
• 1 tablespoon balsamic vinegar 
• 3 tablespoons extra-virgin olive oil 
• Salt and freshly ground black pepper 

Directions

1. Toss the arugula, walnuts, fennel, orange segments, pomegranate seeds and onions together in a large bowl.
2. Whisk together the Dijon, vinegar and orange juice in a small bowl. Whisk in the oil. Season with salt and pepper.
3. Drizzle the salad with the dressing to taste. Garnish with fennel fronds and serve immediately.

From the Food Network: 
http://www.foodnetwork.com/recipes/katie-lee/pomegranate-holiday-salad-2674346

Food Facts:
Quinoa, pronounced “keen-wah,” if you have made it, you probably noticed the nutty, slightly chewy texture of it and hopefully, liked it and have eaten it again (and again).  If you haven’t tried it, you should. 
This is why:

• Quinoa is a very good source of complete protein (vegetarians, hear that!), fiber, iron and good source of other nutrients like magnesium, some B vitamins and calcium.  
• It is gluten free for those wanting to limit or eliminate gluten. 
• It is easy to cook.  Similar to rice, you boil it in water, broth or other liquid, but often shorter time period since the seeds are smaller than rice grains.
• It is versatile!  Cook up a batch and eat it as your starch for a meal, sprinkle it on salads, add it to soups…. Use it in place of rice or pasta for added nutrition.

Technically, quinoa is a seed and in the same plant family as spinach and Swiss chard but eaten more like a starchy grain.  Given its complete protein content, it makes a great “Meatless Monday” dish!

Antiooxidant super hero - 
“Dried plums” sound so much better than “prunes,” don’t they?  In recent years the prune industry has tried to rebrand the food item they sell to appeal more to younger people, and especially women ages 35- 50 rather than the geriatric crowd.  Whatever name you want to use, they are still sweet and delicious and have benefits beyond stimulating the bowels to move.  

Did you know prunes have some of the highest antioxidant amounts of all foods (foods tested that is).  According to the USDA website (https://www.ars.usda.gov/oc/fnrb/fnrb499/), here is the breakdown of fruits and veggies that have the highest amounts of antioxidants:

Food Facts:
I once suggested a patient include chia in the foods she eats and she replied, “I don’t want to eat what birdseed!  Chia seeds should not be dismissed as “just for the birds.”  Here’s why:

• Chia seeds are an excellent source of several nutrients.  According to healthline.com here is the nutrient breakdown:​
• A 1 ounce (28 grams) or about 2 tablespoons serving of chia seeds contains:

Fiber: 11 grams
Protein: 4 grams
Fat: 9 grams (half are omega 3)
Calcium: 18% of the RDA
Manganese: 30% of the RDA
Magnesium: 30% of the RDA
Phosphorus: 27% of the RDA

• Many of the above nutrients are ones most Americans of any age, fall short in: calcium, magnesium, omega 3 fats and fiber.
• Birdseed doesn’t look so bad after all, does it? ☺

Your Recipe - Chia Pudding
Try this chia seed pudding recipe for a healthy, sweet breakfast or treat from the Wellness Mama.

What is Chia Pudding?
Chia seed pudding is a simple and delicious way to easily get the benefits of chia seeds. It takes minutes to make and has enough protein and nutrients to be a quick, on-the-go breakfast option.
This chia pudding could be put in reused baby food jars, small mason jars or even squeeze pouches to be included for school lunches.
Personally, I love this with some chopped soaked nuts, fresh fruit or even chocolate shavings for breakfast or a delicious low-sugar dessert.

Delicious and healthy chia seed pudding packed with protein, Omega-3, antioxidants and calcium that you can make in under 5 minutes. Basic recipe here, but see variations above.

How to Make Chia Seed Pudding
Ingredients

• 2 cups coconut milk (homemade or natural)
• 1/2 cup Chia Seeds
• 1/2 teaspoon vanilla extract
• 1/4 cup (or less) maple syrup (or sub any sweetener)
• Optional: 1/4 teaspoon cinnamon powder

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Instructions
For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.

Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel. Stir or whisk a few times within the first hour to help it gel evenly. I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.

https://wellnessmama.com/59344/chia-seed-pudding/

Food Facts
You may think of Halloween jack-o- lanterns when you think of pumpkins but they are a lot more useful when we eat them than just carve them! Here are a few reasons we should be eating more pumpkins:

• They are very high in beta carotene. This is what gives them their bright orange color and provides us the nutrients that are good for our eyes and skin. Want glowing skin? Eat more pumpkin (other squash, carrots and spinach).
• Pumpkins are full of phytochemicals that some studies are showing may help decrease the risk of some cancers, most notably lunch and prostrate.
• Pumpkins are a good source of fiber and you know what that means if you have been reading these superfood pieces….. our gut bacteria are happy, our tummies are full and we have regular trips to the potty.
• Let’s not forget the seeds! Pumpkin seeds or pepitas are an excellent source of magnesium and have been shown to reduce LDL (bad) cholesterol.

Hopefully you are thinking by now that pumpkins are for more than just carving!!

Your Recipe
Try this great (and so easy!) crockpot recipe.  Ok, so it was made for butternut squash but you we subbed pumpkin in for it or just use the squash.  They are both very close nutritionally speaking.  You can also sub rice for quinoa and add more beans instead of chicken if looking to go vegetarian.

Crockpot Pumpkin, Chicken, and Quinoa Soup
Servings: 6 -8
Ingredients

• 1 and 1/2 pounds boneless skinless chicken breasts
• 1 cup quinoa
• 1 (~4 cups) small Pumpkin
• 1 can (15.25 ounces) kidney beans
• 1 can (15 ounces) corn
• 1 can (14.5 ounces) petite diced tomatoes
• 2 teaspoons minced garlic
• 1 packet (1.12 ounces) fajita seasoning mix
• 5 cups chicken broth
• Salt and pepper to taste
• Optional: fresh parsley, sour cream, cheddar cheese

Instructions

1. Remove the fat from the chicken.
   
2. Rinse the quinoa in a fine mesh sieve to remove the bitter saponin coating.
3. Peel, seed, and chop the pumpkin into small bite-sized pieces.
4. Rinse and drain the kidney beans and corn.
5. Lightly grease your slow cooker with nonstick spray (6-quart crockpot).
6. Add in the chicken, quinoa, chopped pumpkin, kidney beans, corn, undrained tomatoes, garlic, and fajita seasoning packet. (OR try a chili seasoning packet if you enjoy those flavors better).
7. Pour in the chicken broth and give everything a good stir.Cover and cook on high for 3-4 hours or until the quinoa is cooked through and the pumpkin is very tender.
8. (Optional): You can remove some of the pumpkin and mash it with a potato masher and then put it back in the soup. This is totally optional, but makes it a bit heartier.
9. Add some salt and pepper to taste and any other seasonings desired. Garnish with fresh parsley if desired.
10. If desired, stir in some sour cream (we use and love reduced fat or fat free) and some freshly grated cheddar cheese.
11. NOTE: slow cookers are known for cooking at different speeds - if yours tends to cook faster your chicken and squash could be done even earlier than 3 hours and alternatively everything may take longer to cook in a cooler slow cooker. The longer this cooks the more liquid the quinoa absorbs - if you don't mind that's fine, otherwise you can always add some more chicken broth and seasoning.

https://www.chelseasmessyapron.com/crockpot-butternut-squash-chicken-and-quinoa-soup/