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6 side dishes for lower blood pressure and improved cardiovascular health
This February marks the 59th annual American Heart Month. This long tradition helps educate people about cardiovascular disease and promotes longer, healthier lives. Despite this wonderful tradition and progress, heart disease remains the single largest health threat to Americans. This month I invite you to learn more about this amazing organ system and then give it some extra TLC with common ingredients from your kitchen.
This February marks the 59th annual American Heart Month. This long tradition helps educate people about cardiovascular disease and promotes longer, healthier lives. Despite this wonderful tradition and progress, heart disease remains the single largest health threat to Americans. This month I invite you to learn more about this amazing organ system and then give it some extra TLC with common ingredients from your kitchen.
What is the endothelium?
From a big picture perspective, our cardiovascular system is composed of our heart and a complex system of vessels. At a microscopic level, these vessels are lined with a thin layer of specialized tissues called endothelial cells. This cell layer acts as the interface between the blood and underlying vascular tissue. Endothelial cells respond to moment-to-moment changes in blood flow and blood pressure. They produce factors like nitric oxide that help the vessel wall vasodilate for increased blood flow. Healthy endothelial function and blood flow are associated with improved vascular health, improved wound healing, healthy inflammation balance and better sport and lifestyle performance. Taking care of our heart includes supporting this delicate and vital tissue.
Nitric oxide (NO), an essential ingredient for healthy endothelium
Nitric oxide (NO) is a molecule that’s produced naturally by your body in the endothelium. Its function is to signal the inner muscles of the blood vessels to relax. This relaxation, or vasodilation, allows blood, nutrients and oxygen to travel to every part of your body and helps control our blood pressure. Nitric oxide levels in the body can be compromised by nutritional deficiencies, smoking, elevated blood sugar, a sedentary lifestyle and advancing age among other factors. Nitric oxide production is dependent on a sufficient supply of nutrients including the amino acid arginine and key micronutrients like folate, vitamin C, and magnesium from the diet. Switching up your diet is one of the best and most effective ways to naturally boost levels of this important molecule.
6 side dishes to Boost Nitric Oxide Levels
Beets and greens in particular are rich in dietary nitrates, which your body can convert to nitric oxide. Several studies have shown that beet consumption can improve nitric oxide levels and blood pressure control. Greens like spinach, arugula, kale, and cabbage are also packed with nitrates which are converted to nitric oxide in the body. Greens come with the added benefit of folate and antioxidants. These are some favorite side dishes at my dinner table:
Sautéed Spinach with Pinenuts and Raisins
The Universal Breakfast Hash Recipe
To me, hash is a nearly perfect breakfast dish. Traditionally it is a dish of cooked meat cut into small pieces that is then cooked again, usually with potatoes. In my version, it is rich in veggies, protein and good fats to provide sustained energy for the morning.
While this recipe is no nonsense, it is amazingly versatile and delicious. You can use raw or cooked potatoes, any veggie that suits your fancy, and add egg, sausage or leave meat free. The possibilities are endless.
To me, hash is a nearly perfect breakfast dish. Traditionally it is a dish of cooked meat cut into small pieces that is then cooked again, usually with potatoes. In my version, it is rich in veggies, protein and good fats to provide sustained energy for the morning.
While this recipe is no nonsense, it is amazingly versatile and delicious. You can use raw or cooked potatoes, any veggie that suits your fancy, and add egg, sausage or leave meat free. The possibilities are endless.
Breakfast Hash
Serves: 1 generous serving
Time: 10 minutes if starting with cooked potatoes; 20-30 minutes if starting with raw potatoes
Ingredients:
1-3 teaspoons olive oil, avocado oil or ghee
1-2 Tablespoons diced onions
Optional 1 garlic clove, minced
1 cup raw or cooked potatoes, diced into 1/2 inch pieces or grated
1 cup veggies of your choice (leftover roasted veggies, greens, peppers, mushrooms, etc.)
Salt and pepper to taste
1-3 large eggs or 2-4 ounces of leftover protein from another meal
Directions:
Place a large nonstick skillet over medium heat. Add the oil. When the oil starts to shimmer, add the onion and a sprinkling of salt. Stir the onion until it begins to soften, about 1 minute. If using, add the garlic with the onion.
Add the potatoes to the pan. Reduce the heat to medium-low, and cook stirring frequently until the potatoes and onions are tender, caramelized and lightly browned, about 5-30 minutes.
Add firm veggies like carrots or mushrooms to the pan when you add the potatoes. Add tender veggies, like greens, or pre-cooked vegges to the pan once the potatoes are nearly done.
Push the potato and onion hash to one side of pan. Increase the heat back to medium. Add additional oil to the pan if needed. Crack the egg(s) into the pan or add your meat, and cook to taste. Spoon potatoes and veggies onto a plate and top with the egg(s) or protein.
Enjoy as is or add guacamole, everything bagel seasoning, salsa, sriracha or micro greens for extra flavor.
Enjoying Bitter Greens: Promote Digestion and Gain Nutrients
As Americans we are sugar-addicted and bitter-phobic, but many cultures embrace bitter flavors. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium. They are also great sources of folate and fiber. Adding bitter greens to your diet can be simple. Arugula, endive, broccoli rabe, swiss chard, dandelion greens, escarole, frisée, kale, mizuna, mustard greens, beet greens, radicchio, and watercress can all be found seasonally in the produce section of most local groceries.
Red Belgian Endive
As Americans we are sugar-addicted and bitter-phobic, but many cultures embrace bitter flavors. Europeans have a tradition of “digestive” bitters and the ideal Chinese meal always includes a bitter food on the plate. We humans have taste receptors for five flavors: sweet, salty, sour, bitter and the elusive umami.
These flavors are important and have played a role in our evolutionary development. For example, sweet flavors signify sugars and sources of easy calories. On the other hand, bitter flavors have likely helped us avoid eating toxic substances. Over time we developed tolerance to these flavors, which has allowed us to eat nutritious plants that have bitter-flavors and now they are easily found in your grocery store. The chemical compounds in these plants that are responsible for the bitter flavors have demonstrated beneficial properties, including stimulating appetite, promoting digestive enzyme production necessary for optimal nutrient absorption as well as promoting gastrointestinal motility. Many people already use bitters for this purpose in the form of a morning cup of coffee. In fact, the three most recognized bitters in the American diet include coffee, chocolate and beer.
Kale, Swiss Chard and Arugula
Americans often ignore these wonderfully nutritious bitter greens. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium yet low in calories. They are also great sources of folate and fiber. Adding bitter greens to your diet can be simple. Arugula, endive, broccoli rabe, swiss chard, dandelion greens, escarole, frisée, kale, mizuna, mustard greens, beet greens, radicchio, and watercress can all be found seasonally in the produce section of most local groceries. The tender bitter greens can be incorporated into your salad. For the sturdier greens, consider lightly sautéing in a small amount of olive oil with a sprinkle of salt to tame the bitter flavor and make the greens more digestible.
To introduce your palate to these flavors, try the following recipe.
Bitter Greens Salad
Of all the flavors that grace our plate, the bitter flavor is potentially the most fascinating. There is strong tradition around the world to use bitter flavors to help aid digestion, cleanse the body and build vitality. One of the best ways to introduce bitterness to your plate is to incorporate the bitter taste of nutrient dense greens into your salad. Chicory, dandelion, arugula, radicchio, endive or watercress are wonderfully complex tasting greens that are easily found in groceries and farmers’ markets. Slowly increase their proportion to sweeter tasting lettuces in your salad to build up your tolerance.
Author: Erica Leazenby, MD
Serves: 4-6
Time: 10-15 minutes
Ingredients:
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
2 tablespoons olive oil
1/8 teaspoon salt
pepper to taste
6 cups mixed greens like romaine lettuce, endive, radicchio, watercress
Optional add-ins: a thinly sliced apple, fennel or radish
Directions:
Combine vinegar, mustard, honey in a small bowl. Add oils and whisk until well blended. Season vinaigrette to taste with salt and pepper.
Combine greens and any additional toppings in a large bowl and drizzle with dressing. Toss to coat. Serve immediately.
Notes:
Tart, yet sweet apples, like pink ladies or gala apples work well in this recipe. When possible use raw, unpasteurized apple cider vinegar like Braggs brand.
Bibb Lettuce with Spring Onion Champagne Vinaigrette
The spring-like colors in this salad are dazzling. Vegetables of every shade offer their own unique phytonutrient benefits to our health. The brilliant contrast of the pale, buttery green leaves and the bright flavor of pink radishes engages all our senses. The nuts and seeds add minerals to make for a nutrient feast for the eyes and the body.
The spring-like colors in this salad are dazzling. Vegetables of every shade offer their own unique phytonutrient benefits to our health. The brilliant contrast of the pale, buttery green leaves and the bright flavor of pink radishes engages all our senses. The nuts and seeds add minerals to make for a nutrient feast for the eyes and the body.
Bibb Lettuce with Spring Onion Champagne Vinaigrette
Author: Erica Leazenby, MD
Servings: 4
Time: 30 minutes
Salad Ingredients:
1-2 heads Bibb lettuce depending on size
1 Watermelon radish sliced in thin half-moons
¼ cup shelled pistachios
Black sesame seeds for garnish
Vinaigrette Ingredients:
2 green onions, white and light green portion
3 Tbsp olive oil
1 Tbsp Champagne vinegar
1 tsp Dijon mustard
1 tsp honey
Pinch of Salt
Pepper to taste
Directions:
Heat a skillet or grill pan over medium high heat. When the pan is hot drizzle a small amount of olive oil in the pan and add the green onions. Sauté the onions until they start to soften and develop sear marks. Once the onions are soft removed them from the heat and allow them to cool.
In a blender, combine the sautéed onions, vinegar, mustard and honey. Start the blender and slowly drizzle in the olive oil until the mixture is smooth and well emulsified.
Just before serving, toss the lettuce, radish, pistachios and dressings to combine. Garnish with black sesame seeds and serve immediately.
Check out these other delicious salads:
SHAVED BRUSSELS SPROUTS SALAD WITH ALMONDS AND CITRUS VINAIGRETTE
SHAVED FENNEL SALAD WITH ARUGULA AND ORANGE
NUT AND FRUIT KALE SALAD
BEET AND LENTIL HERB SALAD
Shaved Fennel Salad with Arugula and Orange
Fennel is a bright, crispy bulb-like vegetable with a faint flavor of licorice and is slightly sweet. It is well-loved in Mediterranean cooking and is a lovely addition to salads. The orange in the recipe nicely complements the peppery greens and the licorice flavor of the fennel.
Fennel is a bright, crispy bulb-like vegetable with a faint flavor of licorice and is slightly sweet. It is well-loved in Mediterranean cooking and is a lovely addition to salads. The orange in the recipe nicely complements the peppery greens and the licorice flavor of the fennel.
Shaved Fennel Salad with Arugula and Orange
Author: Erica Leazenby, MD
Servings: 4
Time: 5-10 minutes
Ingredients:
4-6 handfuls arugula
1⁄2 fennel bulb, core removed, sliced thin
1 orange, zested then peel cut away and sliced into rounds
1-2 Tablespoon olive oil
1 Tablespoon mild vinegar like Champagne vinegar
Pinch of sea salt
1-2 grinds of fresh pepper
1-2 Tablespoons chopped walnuts (optional)
Directions:
1. Arrange the arugula, fennel and oranges in a salad bowl. Drizzle with orange zest, oil and vinegar, and sprinkle sparingly with salt and pepper. Toss just before serving and garnish with a few of the feathery fennel frons.
Nutrients per serving: Calories 58; Fat 4g; Carbohydrates 6.5g; Fiber 2g; Sugar 3g; Protein 1g
6 side dishes for lower blood pressure and improved cardiovascular health
This February marks the 57th annual American Heart Month. This long tradition helps educate people about cardiovascular disease and promotes longer, healthier lives. Despite this wonderful tradition and progress, heart disease remains the single largest health threat to Americans. This month I invite you to learn more about this amazing organ system and then give it some extra TLC with common ingredients from your kitchen.
This February marks the 57th annual American Heart Month. This long tradition helps educate people about cardiovascular disease and promotes longer, healthier lives. Despite this wonderful tradition and progress, heart disease remains the single largest health threat to Americans. This month I invite you to learn more about this amazing organ system and then give it some extra TLC with common ingredients from your kitchen.
What is the endothelium?
From a big picture perspective, our cardiovascular system is composed of our heart and a complex system of vessels. At a microscopic level, these vessels are lined with a thin layer of specialized tissues called endothelial cells. This cell layer acts as the interface between the blood and underlying vascular tissue. Endothelial cells respond to moment-to-moment changes in blood flow and blood pressure. They produce factors like nitric oxide that help the vessel wall vasodilate for increased blood flow. Healthy endothelial function and blood flow are associated with improved vascular health, improved wound healing, healthy inflammation balance and better sport and lifestyle performance. Taking care of our heart includes supporting this delicate and vital tissue.
Nitric oxide (NO), an essential ingredient for healthy endothelium
Nitric oxide (NO) is a molecule that’s produced naturally by your body in the endothelium. Its function is to signal the inner muscles of the blood vessels to relax. This relaxation, or vasodilation, allows blood, nutrients and oxygen to travel to every part of your body and helps control our blood pressure. Nitric oxide levels in the body can be compromised by nutritional deficiencies, smoking, elevated blood sugar, a sedentary lifestyle and advancing age among other factors. Nitric oxide production is dependent on a sufficient supply of nutrients including the amino acid arginine and key micronutrients like folate, vitamin C, and magnesium from the diet. Switching up your diet is one of the best and most effective ways to naturally boost levels of this important molecule.
6 side dishes to Boost Nitric Oxide Levels
Beets and greens in particular are rich in dietary nitrates, which your body can convert to nitric oxide. Several studies have shown that beet consumption can improve nitric oxide levels and blood pressure control. Greens like spinach, arugula, kale, and cabbage are also packed with nitrates which are converted to nitric oxide in the body. Greens come with the added benefit of folate and antioxidants. These are some favorite side dishes at my dinner table:
Sautéed Spinach with Pinenuts and Raisins
Roasted Carrots Salad with Orange Tahini Dressing
Slightly sweet and very versatile, carrots are one of America’s most popular veggies. Roasting carrots enhances the sweetness of the root and may also increase the amount of cancer fighting beta-carotene. Tahini is a paste made of mineral-rich sesame seeds. Its nutty flavor is a rich contrast to the carrots.
Slightly sweet and very versatile, carrots are one of America’s most popular veggies. Roasting carrots enhances the sweetness of the root and may also increase the amount of cancer fighting beta-carotene. Tahini is a paste made of mineral-rich sesame seeds. Its nutty flavor is a rich contrast to the carrots.
Roasted Carrots Salad with Orange Tahini Dressing
Author: Erica Leazenby, MD
Servings: 4
Time: 30 minutes
Orange Tahini Dressing:
2 Tbsp tahini
2 Tbsp orange juice
2 Tbsp apple cider vinegar
2 Tbsp olive oil
Pinch salt
Optional: 1/8 tsp orange blossom water
Pickled Raisins: (prepare in advance)
1⁄2 cup golden raisins
1⁄4 cup Champaigne vinegar
1/3 cup water
Pinch salt
Ingredients:
Salad:
3 lbs carrots of any color, scrubbed & sliced in half lengthwise
2-3 Tbsp olive oil
Generous pinch of Salt
1 bunch watercress, tough stems removed or arugula
1⁄4 cup golden raisin (pickled if desired)
Salt and pepper to taste
Orange tahini dressing
Directions:
To prepare the pickled raisins: Place raisins in a small, sealable jar and add the vinegar, water, and salt. Store the raisin in the refrigerator for up to several weeks.
To roast the carrots: Preheat the oven to 375 degrees. Toss the carrots with the olive oil and a generous pinch of salt. Lay the carrots in a single layer on a parchment lined baking sheet. Roast the carrots until easily pierced with a fork (about 25 min. depending on the size of the carrots). Remove from the oven and allow to cool.
To prepare the dressing: While the carrots are roasting, combine all the ingredients for the dressing in a small bowl and mix until smooth. Set aside.
Just before serving, toss the watercress, carrots, raisins and dressings to combine. Serve warm or at room temperature.
Shaved Brussels Sprouts Salad with Almonds and Citrus Vinaigrette
When it comes to nutrient density and healing potential, it is hard to beat leafy greens and cruciferous vegetables. Just a one-cup serving of Brussels sprouts will meet your daily requirement for vitamin C and vitamin K while also providing plenty of folate, potassium, B vitamins, manganese and loads of other nutrients. Cruciferous vegetables also have been documented to help fight cancer and heart disease.
When it comes to nutrient density and healing potential, it is hard to beat leafy greens and cruciferous vegetables. Just a one-cup serving of Brussels sprouts will meet your daily requirement for vitamin C and vitamin K while also providing plenty of folate, potassium, B vitamins, manganese and loads of other nutrients. Cruciferous vegetables also have been documented to help fight cancer and heart disease.
Shaved Brussels Sprouts Salad with Almonds and Citrus Vinaigrette
Author: Erica Leazenby
Serves: 6 1-cup portions
Time: 15 minutes
Ingredients:
1 lb fresh Brussel sprouts, tough end trimmed
1/2 cup roasted, salted almonds, roughly chopped (smoked almonds add great flavor)
1 small shallot, thinly sliced
Optional: dried cranberries or pomegranate areoles
Dressing:
Juice and zest of one lemon
Olive oil (equal amount to lemon juice)
2 tsp honey
1⁄2 tsp Dijon mustard
1⁄4 tsp salt
Pepper to taste
Directions:
In a small bowl, whisk the lemon juice, lemon zest, olive oil, honey, mustard, salt and pepper together. Set aside.
Using the slicing blade of a food processor or a mandolin, carefully slice the Brussel sprouts and shallot.
Toss the the Brussel sprouts with enough of the dressing to coat the greens well. Garnish with the almonds and serve.
Roasted Vegetable Tagine with Apricot Chutney and Chermoula
Diet trends come and go, but having a diet rich in vegetables has always been recognized for its ability to promote health. Getting a variety of vegetables in your diet each day should be a priority for everyone.
This recipe involves two sauces that add dramatic flavor to the veggies. They are easy to make and definitely worth the time investment. Each recipe makes a large quantity that can be frozen in portions for future use to make quick gourmet quality dinners with minimal time and effort.
Roasted Vegetable Tagine with Apricot Chutney and Chermoula
Diet trends come and go, but having a diet rich in vegetables has always been recognized for its ability to promote health. Getting a variety of vegetables in your diet each day should be a priority for everyone.
While veggies are great boiled, steamed or raw, my favorite way to eat veggies is roasted. Roasting is a wonderful technique for bringing out vegetables’ natural sweetness and deep flavor.
This recipe involves two sauces that add dramatic flavor to the veggies. They are easy to make and definitely worth the time investment. Each recipe makes a large quantity that can be frozen in portions for future use to make quick gourmet quality dinners with minimal time and effort.
Roasted Vegetable Tagine with Apricot Chutney and Chermoula
A tagine is a North African stew that is named after the clay pot in which it is typically prepared. The chutney and chermoula in this tagine add dramatic sweet, tart and spicy flavor to the caramelized vegetables.
Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Serves: 6
Time: 45 minutes
Ingredients:
6 cups prepared brown rice, quinoa or couscous
9-12 cups of assorted raw vegetables,* chopped in large bite size pieces
Apricot Chutney
Chermoula
Optional: Feta, Northern or garbanzo beans, chicken or lamb**
Directions:
Preheat oven to 425 degrees.
Toss each veggie with a small amount of olive oil and season generously with salt and pepper. Arrange the veggies in a single layer on one or two large sheet pans. Keep the veggies in individual groups rather than mixed. This will allow you to easily remove veggies that finish roasting before others.
Roast the veggies for 25-40 minutes or until the veggies are fork tender and slightly charred. Flip veggies once while roasting.
While the veggies are roasting make the chutney and chermoula.
To serve, place the roasted veggies on a bed of rice. Drizzle with 1-2 tablespoons of chermoula and a spoonful of chutney. Enjoy.
* Use your favorite veggies. Broccoli and cauliflower florets, broccolini, carrots, parsnips, pearl onions, green beans and button mushrooms all work well. Plan on 1.5-2 cups of raw veggies per person if serving the dish as a main course.
** Adding Northern beans, garbanzo beans, lamb or chicken will make this a complete meal.
Check out these addition tips for perfect roasted veggies.
Apricot Chutney
Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Makes 3 cups
Time: 15 minutes
Ingredients:
2 cups dried apricots (about 6 ounces)
½ red onion
2 medium garlic cloves
1 packed cup cilantro, leaves and tender stems (about ½ bunch)
½ cup coconut or brown sugar
1 ½ cup red wine vinegar
½ teaspoon salt
Fresh ground pepper to taste
Directions:
Place the apricots in a food processor and pulse until the fruit is small pieces.
Add the onion, garlic and cilantro to the processor with the dried fruit. Run the machine until all ingredients are finely chopped.
Place the fruit and onion mixture in a sauce pan with the sugar and vinegar. Bring the mixture to a simmer and cook for about 10 minutes until the sugar is dissolved and the onions are soft. Season with salt and pepper.
Notes:
This mixture keeps for months in the freezer. Portion the mixture in ½ cup servings for easy use in the future. Gently warm before serving.
It your apricots are particularly tart add an additional tablespoon of sugar.
Chermoula
Chermoula is a marinade or relish commonly served in North African cooking. It traditionally includes herbs and many spices to flavor fish, seafood, meats and veggies.
Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Makes 2 cups
Time: 10 minutes
Ingredients:
½ teaspoon ginger powder
½ teaspoon chili powder
½ teaspoon cumin
½ teaspoon coriander
¼ teaspoon cayenne pepper
¼ teaspoon nutmeg
1 squirt sriracha
1-1¼ cup neutral olive oil
1 large shallot
2 medium cloves garlic
2 packed cups parsley, leaves and tender stems (about 1 bunch)
1 packed cup cilantro, leaves and tender stems (about ½ bunch)
2 Tablespoon sugar or honey
1 teaspoon turmeric
1 teaspoon paprika
Directions:
Place all the ingredients in a food processor with the exception of the olive oil. Run the machine until the mixture is finely chopped.
While the machine is running, slowly add the olive oil until the mixture is the consistency of a sauce that can be drizzled on the veggies.
Adjust seasoning and spices to taste.
Note:
This mixture keeps well in the freezer. Portion the mixture in ¼- ½ cup servings for easy use in the future. Bring to room temperature before serving.
Sweet Sautéed Spinach
Fresh, raw greens are the most nutritious foods we can eat. Sure, salads are easy to throw together, but it’s not the only way to enjoy greens. Try sautéing spinach to add variety to your dinner plate and increase your intake of this nutrient-dense food. This recipe comes together in minutes and is ideal for using up spinach or other greens in your fridge.
Sweet Sautéed Spinach
Fresh, raw greens are the most nutritious foods we can eat as they provide great antioxidants and include many important nutrients that nourish our bodies and prevent illness. They should be included in everyone’s daily diet, but it’s sometimes hard to find variety with how we eat them. Sure, salads are easy to throw together, but it’s not the only way to enjoy greens. Try sautéing spinach to add variety to your dinner plate and increase your intake of this nutrient-dense food. In this recipe, we’ll use walnuts, raisins and garlic to add depth and flavor to the spinach. Don’t have these in your pantry? Try substituting pine nuts or slivered almonds for the nuts and cranberries or currents for the pop of sweetness. This recipe comes together in minutes and is ideal for using up spinach or other greens in your fridge.
Sweet Sautéed Spinach
Spinach is a versatile green. The tender leaf is ideal for salads but can become a delicious savory warm side dish. Pairing this green with walnuts and raisins creates a delicious sweet umami flavor that complements any hearty meal.
Author: Erica Leazenby, MD
Time: 8-10 minutes
Serves: 4
Ingredients:
1 Tablespoon extra-virgin olive oil
1 garlic clove, whole but crushed
1 pinch red pepper flakes (optional)
¼ cup raw walnuts
2 Tablespoons raisins
6 cups spinach (5 ounce package), washed and dried
Salt and pepper to taste
Directions:
1. Heat the olive oil over medium heat in a large skillet or pot. Add the garlic, red pepper flakes, walnuts and raisins. Sauté this mixture until the walnuts start to toast, the raisins plum and the garlic becomes soft, about 2-3 minutes
2. Add the spinach to the pan. Gently toss the leaves periodically until the greens are soft and wilted. Salt and pepper to taste.
3. Serve warm.
Should You be Taking Magnesium?
Magnesium is an important mineral that is abundant in our environment and our body. It is crucial to our health and is involved in hundreds of chemical reactions in our body.
For all its dietary abundance, however, magnesium deficiencies are common in the US. The US Department of Agriculture estimates that 68% of the US population is not meeting the recommended daily allowance (RDA) of this important mineral.
Magnesium is an important mineral that is abundant in our environment and our body. It is crucial to our health and is involved in hundreds of chemical reactions in our body.
At Relish Health, I view food as medicine. Luckily, magnesium is readily available in foods. I often encourage foods that are generally high in fiber like legumes, whole grains and vegetables because they are also high in magnesium. Broccoli, squash, leafy greens, nuts and seeds, and my personal favorite, chocolate are all particularly high in this important mineral. For all its abundance, however, magnesium deficiencies are common in the US. The US Department of Agriculture estimates that 68% of the US population is not meeting the recommended daily allowance (RDA) of this important mineral.
Because deficiencies are common, supplementing with magnesium can be helpful in some cases. Nourishing our bodies with the nutrients it needs can help improve a number of concerns like constipation, migraines, PMS, blood sugar control and even our mood. There are a number of available forms of magnesium so picking the appropriate version of the supplement is important.
At Relish Health, I often recommend one of these forms of magnesium:
· Magnesium glycinate is a highly-absorbable form of magnesium. It is useful for relaxation, PMS and cardiovascular health among other indications.
· Magnesium citrate, on the other hand, is less absorbed. It tends to stay in the gastrointestinal tract and promotes loose stools. This version of magnesium is useful to address constipation.
· Epson salts are magnesium sulfate. Enjoying a warm bath infused with these salt crystals can provide relaxation not only for the mind, but also tight muscles and joints.
Curious if you would benefit from trying magnesium? Let’s talk.
Already enjoy the benefits of magnesium? Order more here.
Happy National Kale Day!
Clients of Relish Health understand the many benefits of eating greens. Now we have a day to celebrate one of the most densely packed nutritious foods on the planet, and my personal favorite - KALE! According to NationalKAleDay.org, kale is a nutrition powerhouse, and very well could be the most dynamic healing food.
Kale Hummus
Clients of Relish Health understand the many benefits of eating greens. Now we have a day to celebrate one of the most densely packed nutritious foods on the planet, and my personal favorite - KALE! According to NationalKaleDay.org, kale is a nutrition powerhouse, and very well could be the most dynamic healing food.
Just one cup of raw kale…
· contains just 33 calories.
· provides 134% of your daily vitamin C needs.
· provides 684% of your daily vitamin K needs.
· provides 204% of vitamin A.
· is an excellent source of calcium and iron.
Kale is great in salads, sautés or as chips, but it also blends well into smoothies, soups and dips. It is an incredible versatile veggie. Here is a creative take on hummus to try out on your next party or your dinner table.
Herb and Kale Hummus
This hummus is inspired by green goddess dressing. The herbs add fantastic unexpected flavor with the added bonus of additional antioxidants. If you would like to make this dish vegan, the anchovies can be substituted for sea salt. These little fish add big flavor, umami and a source of health promoting omega-3 fatty acid.
Author: Erica Leazenby MD, Chef
Time: 15 minutes
Makes: approximately 1.5 cups
Ingredients:
1 can cooked chickpeas, drained and well rinsed
½ lemon, zest and juice
3 Tablespoon Tahini plus more to taste
1 large garlic clove
1 cup packed kale, washed, stem removed
2 scallions, washed, ends trimmed and coarsely chopped
¼ cup basil leaves
2 teaspoons Anchovies paste
salt and pepper to taste
Olive oil to desired consistency (I use approximately 3 Tablespoon)
Directions:
Add all ingredients to the machine with the exception of olive oil. Allow the machine to run until the mixture is a smooth consistency. This may take several minutes. Stop the mixing occasionally to reincorporate any hummus that is clinging to the edge of the bowl. After the mixture is starting to become smooth, drizzle the olive oil into the food processor while it is running until the desired consistency is reached.
Enjoy with veggies, whole wheat pita or gluten-free crackers.
Note: If you have plenty of time, peeling each chickpea will result in a smoother hummus.
More fun facts and trivia from NationalKaleDay.com:
Kale might become the new state vegetable of Vermont.
According to Green Heritage News, “Angelina Jolie, Woody Harrelson, and Gwyneth Paltrow are just a few stars on the silver screen who eat kale to not only feel better, but to maintain the sleek physiques they require for days on the set. Celebrities Katy Perry and Jessica Alba also claim a love for the leafy green vegetable.”
There are over 50 varieties of kale.
There is an extremely tall variety of kale called “Jersey kale” or “cow cabbage.”
America plants more acres in Kale than Brussels Sprouts.
Kale might have saved people from starving in the UK during World War II because it’s easy to grow and hearty.
Lacinato Kale is known by many aliases including Cavolo nero (which means black cabbage in Italian), Tuscan Cabbage, Tuscan Kale, and dinosaur or dino kale.
A kale plant continues to produce late into winter.
After a frost, kale becomes sweeter.
Kale is an amazing source of carotenoids, which are linked to one’s level of optimism.
Kale is grown around the world.
In Kenya, sautéed kale is called sukuma wiki and a staple of the diet.
Colcannon is a traditional Irish dish of kale and mashed potatoes.
Kale has been in cultivation for over 6000 years.
Promote Digestion and Gain Nutrients with Delicious Bitter Greens
As Americans we are sugar-addicted and bitter-phobic, but many cultures embrace bitter flavors. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium. They are also great sources of folate and fiber. Adding bitter greens to your diet can be simple. Arugula, endive, broccoli rabe, swiss chard, dandelion greens, escarole, frisée, kale, mizuna, mustard greens, beet greens, radicchio, and watercress can all be found seasonally in the produce section of most local groceries.
Bitter green salad
As Americans we are sugar-addicted and bitter-phobic, but many cultures embrace bitter flavors. Europeans have a tradition of “digestive” bitters and the ideal Chinese meal always includes a bitter food on the plate. We humans have taste receptors for five flavors: sweet, salty, sour, bitter and the elusive umami.
These flavors are important and have played a role in our evolutionary development. For example, sweet flavors signify sugars and sources of easy calories. On the other hand, bitter flavors have likely helped us avoid eating toxic substances. Over time we developed tolerance to these flavors, which has allowed us to eat nutritious plants that have bitter-flavors and now they are easily found in your grocery store. The chemical compounds in these plants that are responsible for the bitter flavors have demonstrated beneficial properties, including stimulating appetite, promoting digestive enzyme production necessary for optimal nutrient absorption as well as promoting gastrointestinal motility. Many people already use bitters for this purpose in the form of a morning cup of coffee. In fact, the three most recognized bitters in the American diet include coffee, chocolate and beer.
Americans often ignore these wonderfully nutritious bitter greens. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium. They are also great sources of folate and fiber. Adding bitter greens to your diet can be simple. Arugula, endive, broccoli rabe, swiss chard, dandelion greens, escarole, frisée, kale, mizuna, mustard greens, beet greens, radicchio, and watercress can all be found seasonally in the produce section of most local groceries. The more tender greens can be incorporated into your salad. For the sturdier greens, consider lightly sautéing in a small amount of olive oil with a sprinkle of salt to tame the bitter flavor and make the greens more digestible.
To introduce your palate to these flavors, try the following recipe.
Bitter Greens Salad
Of all the flavors that grace our plate, the bitter flavor is potentially the most fascinating. There is strong tradition around the world to use bitter flavors to help aid digestion, cleanse the body and build vitality. One of the best ways to introduce bitterness to your plate is to incorporate the bitter taste of nutrient dense greens into your salad. Chicory, dandelion, arugula, radicchio, endive or watercress are wonderfully complex tasting greens that are easily found in groceries and farmers’ markets. Slowly increase their proportion to sweeter tasting lettuces in your salad to build up your tolerance.
Author: Erica Leazenby, MD
Serves: 4-6
Time: 10-15 minutes
Ingredients:
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
2 tablespoons olive oil
1/8 teaspoon salt
pepper to taste
6 cups mixed greens like romaine lettuce, endive, radicchio, watercress
Optional add-ins: a thinly sliced apple, fennel or radish
Directions:
· Combine vinegar, mustard, honey in a small bowl. Add oils and whisk until well blended. Season vinaigrette to taste with salt and pepper.
· Combine greens and any additional toppings in a large bowl and drizzle with dressing. Toss to coat. Serve immediately.
Notes:
Tart, yet sweet apples, like pink ladies or gala apples work well in this recipe. When possible use raw, unpasteurized apple cider vinegar like Braggs brand.
What’s on the table this week? Kale
Kale is a nutritional powerhouse that deserves a place in your diet. Even eating it a couple times a month can go a long way toward your health. It is a rich source of protein, fiber, vitamins A, C, and K; as well as folate and many minerals including calcium and potassium. Kale packs all this in a tasty leaf all while being low in calories. It is hard to find a more nutritionally dense food. As shown in this dish below, pairing it with other superfoods like blueberries, cranberries and nuts adds additional antioxidants and phytonutrients that have demonstrated benefits in reducing risks of cancer and chronic diseases. This one is a personal favorite and it shows up on my family’s dinner table often (and my kids ask for it, too!) Enjoy.
Kale is a nutritional powerhouse that deserves a place in your diet. Even eating it a couple times a month can go a long way toward your health. It is a rich source of protein, fiber, vitamins A, C, and K; as well as folate and many minerals including calcium and potassium. Kale packs all this in a tasty leaf all while being low in calories. It is hard to find a more nutritionally dense food. As shown in this dish below, pairing it with other superfoods like blueberries, cranberries and nuts adds additional antioxidants and phytonutrients that have demonstrated benefits in reducing risks of cancer and chronic diseases. This one is a personal favorite and it shows up on my family’s dinner table often (and my kids ask for it, too!) Enjoy.
Nuts for Kale Salad
Kale Salad
Serves: 8-10
Author: Erica Leazenby, MD
Time: 20 minutes
Ingredients:
1 bunch kale (any variety will do), washed, destemmed and chopped into bite size pieces (about 5-6 cups)
2-3 ribs celery, sliced thin
12 brussel sprouts, shredded (approximately 2 cups)
1 large shallot, thinly sliced
1/3 cup dried cranberries
1/3 cup slivered almonds
1/4 cup shelled pistachios
1 small container organic blueberries
Juice and zest of half a large lemon
1-2 tablespoons raw apple cider vinegar
1 tablespoon olive oil
1 tsp honey (optional)
Salt and pepper to taste
Directions:
Combine all ingredients in a large bowl and toss well to mix and soften the kale.
Note:
While it is perfectly appropriate to serve immediately, it tastes even better if made the day before serving. Time allows the kale leaves to soften and the cranberries to plump. Even if you are a family of four like mine, make this larger version and have delicious leftovers for a couple of days in lunches or future dinners.