KNOW YOUR FOODS

CACAO BEAN (Chocolate)

When people say they like chocolate, few have actually tried it in its pure form.  Real chocolate actually tastes extremely bitter.  Cocoa is prepared by grinding the cacao beans into a paste between hot rollers and mixing it with sugar and starch, part of the fat being removed. Chocolate is prepared in much the same way, but the fat is retained.   

Cacao contains a wide array of unique properties and minerals, including high levels of sulfur and magnesium. Chocolate and cacao are often associated with love and happiness. All this is due to phenylethylamine contained in the cacao. Raw cacao nibs have nearly 20 times the antioxidant levels of red wine and up to 30 times that found it green tea!  Metabolic epidemiological studies indicate that regular intake of such cacao products increases the plasma level of antioxidants, a desirable attribute as a defense against reactive oxygen species (ROS). The antioxidants in cacao can prevent the oxidation of LDL-cholesterol, related to the mechanism of protection in heart disease.

Chocolate may help keep us alert and awake.  Theobromine, the alkaloid contained in the beans, resembles caffeine in its action, but its effect on the central nervous system is less powerful. Chocolate may help lower blood pressure, regulate blood sugar levels, and lower ones risk for heart attacks, according to new research findings (July, 2005 journal Hypertension).  My advice is to stay away from most commercial chocolate bars.   In general about 2 oz. of 70-80% cacao dark chocolate may have health benefits, provided you are not diabetic or over stimulated by other caffeinated products. http://www.raysahelian.com/cacao.html

BROWN RICE SYRUP

This sugar substitute is less sweet than white sugar or honey. It is a relatively healthy sweetener which is derived by culturing sweet rice with enzymes to break down the starches, then straining off the liquid and cooking it. The final product is roughly 50% soluble complex carbohydrates which take from two to three hours to be absorbed, providing a steady supply of energy. In contrast, refined sugar enters the blood stream very quickly, provides a quick source of energy, often followed by a bout of fatigue. This rollercoaster effect stresses the bodies’ insulin response and is attributed to the development of diabetes over time.  Rice syrup has a shelf life of about a year, and once opened, should be stored in a cool, dry place.

TEMPEH

Tempeh is a high-protein soy food with a firm texture and a distinctive mushroom-like flavor.  Tempeh is  made by the controlled fermentation of whole soybeans with bacteria. .  This is an ideal form of tofu since the fermentation process makes it much easier to digest than regular tofu and this process, like other fermentation processes, provides you with healthy bacteria that are necessary in our own digestive systems for proper functioning. 

You can purchase tempeh with only soybeans fermented or with the addition of rice, barley or other grains. It is found in the frozen section of health food stores.  It appears as a flat bumpy slab with speckles of blackish or grey. This mold on the surface is harmless and normal.  It can be stored in the freezer for several months or in the refrigerator for about ten days

SESAME SEEDS

Tahini in the recipe above is basically a paste made from roasted sesame seeds.  I always recommend them to my female patients who are looking for good alternatives to dairy for their calcium needs.  In comparison to other nuts and seeds there is no close rival in the calcium department. Sesame seeds are also an excellent source of magnesium, potassium, iron, calcium, phosphorus, zinc, copper, thiamine, niacin, folic acid and vitamin B6. Not bad for such a little seed!  The fat is 82% unsaturated.

Because of their tiny size and our poor chewing habits, they are much better digested in the form of a paste, oil or butter than as a whole.  You can now find RAW ORGANIC sesame butter in the health foods stores.  Since they have not been roasted their good oils are preserved.  Enjoy! 

TAPIOCA

The tapioca flour used in the recipe above comes from a tuber vegetable called Cassava, native to Brazil and Mexico.  There are bitter and sweet varieties.  Cassava can be found in Toronto grocery stores and is delicious as a substitute for potatoes in soup.  It is very chewy and filling.  It is an excellent source of vitamin C, potassium, iron and magnesium.  The bitter cassava is used to make tapioca.  Because tapioca is a bland food that tends to absorb the flavor of the dishes to which it is added, it is very useful as a thickening agent in soups, sauces, stews, pies, fruits and puddings.  Delicious desserts are made from tapioca cooked in milk.  If you have ever had ‘bubble tea’, those little round bubbles are tapioca balls.  Tapioca is a refined product that definitely does not have the health properties of Cassava.  Nevertheless, it is useful for wheat free recipes and in moderation for the other purposes mentioned above.

GINGER ROOT

Ginger root is a superb food with multiple medicinal uses.  Energetically, it is hot, dry and pungent.  Keep it fresh in your freezer.  Since it has antimicrobial properties (fights infections), add it to any drinks and/or soups or use it as a gargle if you should come down with the flu or a cold.  It is useful for fevers since it helps you sweat.  It is mostly known to aid with nausea and used by many pregnant women safely (up to 2 grams daily recommended in Traditional Chinese medicine). It is also helpful to stimulate appetite, this being particularly valuable for cancer patients or the elderly.  It has well documented success for motion sickness as well.  Other uses include anti-inflammatory (ex. menstrual cramps), blood thinning, cholesterol lowering and culinary.   

HEMP SEEDS AND OIL

Hemp seeds contain 25% high quality protein, placing it second only to soy.  It contains all the 9 essential amino acids that our bodies cannot produce. Hemp protein is free of the tryspin inhibitors and oligosaccharides found in soy, which may cause stomach upset and gas.  Approximately 65% of the protein in hemp seeds is made up of a unique protein called edestin that aids in digestion and is considered the backbone of our cell's genetic building blocks, DNA.  The other 35% of hemp seed protein is albumin, another high quality globulin protein similar to that found in egg whites.

Hemp seeds contain 40% good quality fat. Hemp oil has a remarkable fatty acid profile; it is high in omega 3 fatty acids that are necessary for health of skin, hair and nails, cell-to-cell communication, blood clotting, management of inflammation, nerve transmission and more.  They also deliver some GLA (gamma-linolenic acid) that is absent from the fats we normally eat, including flax.  GLA is commonly used to treat PMS and eczema. Hemp oil and seeds have a pleasant nutty taste. Use them on salads, baked potatoes, in homemade spreads, and other foods.  Hemp oil should be stored in the refrigerator, used quickly, and never heated.   

TOMATOES

All foods have intrinsic properties that we don’t often know or consider.  The tomato has a very cooling thermal nature.  This makes them ideal for the summer months. When consumed in a cold climate they are best eaten in a form that had been heated such as baked tomatoes, pasta sauce, sugar-free ketchup, and the like. 

Tomatoes are useful for building up our bodily fluids thus relieving dryness and thirst.   They help strengthen the stomach and cleanse the liver and are useful for diminished appetites, indigestion and constipation. 

Despite their apparent acidity, after digestion of the tomato it alkalizes the blood.  This is useful for reducing acidity in the blood which is associated with many chronic diseases such as rheumatism, gout and cancer. 

Vine-ripened tomatoes are the best.   Green picked tomatoes that are later ripened can weaken the kidney-adrenal function.  This is particularly problematic for persons with chronic urinary tract infections, prostate difficulties or kidney disease.

Diets rich in tomato sauces appear to reduce the risk of prostate cancer, according to a Harvard Medical School study. The most likely reason appears to be tomatoes' high content of lycopene, a red carotenoid related to beta-carotene.  Other studies have reported a low incidence of prostate cancer in southern Mediterranean countries, including Italy and Greece, where tomato consumption is high. Diets with abundant tomatoes cooked in oil - such as spaghetti sauce - are more readily absorbed than other forms of tomato. Pizzas and raw tomatoes are also protective against prostate cancer, but tomato juice is not.  While lycopene supplements are available at any health food store it is much more economical just to consume things such as pasta sauce or ketchup.  Commercial ketchups, however, are full of sugar and contain poor quality vinegars.  A homemade variety or one from the health food store may be a much better alternative.

GINGER ROOT

Ordinary spice or precious medicine? Ginger belongs to the Zingiberaceae family of over 14,000 species.  Ginger boasts phenomenal therapeutic abilities, especially the more pungent varieties from Africa.   Historically it has been so coveted that Arab traders protected their personal supplies from the Greeks and Romans by fabricating a fabled land inhabited by so-called ruthless monsters.  In the Koran, ginger is regarded as spiritual and heavenly.  In ancient India it was given the name vishwabhesaj, the universal medicine.  I think it is well deserving! 

BUCKWHEAT

Most buckwheat recipes recommend mixing one egg in with the buckwheat before sautéing to keep the grains from sticking together into a mush. If eggs are out of the question try pre-soaking them for a minute or two in boiling water.

All foods have energetic properties.  Buckwheat is a very gentle grain with a neutral thermal nature.  This is especially good for anyone who is always cold.  You may have heard of Kasha, or toasted buckwheat.  This is even warmer than raw buckwheat and may be eaten in the wintertime.

BEANS

Legumes (beans, peas, lentils) are a nutritional powerhouse grossly underused in North America. Beans are a high energy food with a low to moderate glycemic index (that is, they don’t raise blood sugar sharply).  Beans are a great source of fiber, helping promote a healthy digestive tract and lowering cholesterol.  They are high in B vitamins and a fantastic source of folic acid and potassium.  They also provide zinc, iron, calcium and magnesium. 

Beans are best combined with foods high in vitamin C in order to best absorb the iron.  Chile peppers, dark leafy greens and tomatoes are great choices. The alkalinity of dark greens neutralizes beans’ acidity and makes them more digestible. 

Legumes with darker colors have more flavonoids and antioxidants.  They are leached into the liquid used for cooking so save that liquid for your soups. 

Flatulence is caused by oligosaccharides in beans, especially in Soy, navy, black turtle and lima beans. Here are some tips.  Author Patience Gray suggests cooking in earthenware since clay absorbs flatulence factors.  She also suggests adding alkaline ingredients (dandelion, spinach, kale, chard and other dark greens) during the last 15 minutes of cooking.  Of course you can add digestive aids such as fresh ginger, fennel seeds, asafetida or use digestive enzymes from the health food store.

Soaking overnight and throwing away the water not only helps digestion, but avoids the aluminum from canned beans. Add a 3” piece of kombu (a seaweed available in health stores) while soaking and cooking. Introduce only small amounts of legumes at first and start with those easiest to digest such as peas, lentils, anasazi and adzuki.  Lastly, don’t add any of the following to water while cooking as they  toughen the legumes and increase the cooking time: salt, miso, tamari, and soy sauce, sugars and acidic ingredients (tomatoes, wine, lemon, lime, vinegar). 

One last great tip is that beans freeze very well for up to 6 months. Make a variety and use them as needed. 

A great cook book is “Beans” by Aliza Green.  Also see the following website for specific cooking time and everything else you every wanted to know about beans: http://waltonfeed.com/self/beans2.html

MILLET

BLUEBERRIES

Don’t get me started on blueberries!!   Remember my caution above about moderation, and that more is not always better?  Well, that doesn’t apply to blueberries.  Let’s call it the exception to the rule.  Wonderful for both their fiber content as well as their strong antioxidant properties, these should be a staple for anyone’s diet.  They are a delicious addition to protein shakes, cereals, yogurts or just on their own.  They are especially great for diabetics, those with degenerative eye diseases and anyone with varicose veins or other signs or poor vascular integrity.  Enjoy! 

ALMONDS

I recommend almonds to all my patients.  They are a great source of magnesium, vitamin E and calcium.  They are mostly a monounsaturated fat (like olive oil).  They are definitely tasty.  Try soaking them overnight and they become softer, juicier, sweeter and easier to digest.  A handful a day of almonds or other healthy nuts or seeds is an excellent lifestyle choice.

CHAI

Chai is a generic word used to refer to tea in India, a country of multiple languages.   Actually it is derived from the Chinese word for tea, cha, which the British pronounced tay, which then evolved into tea.  The recipe above is Indian specialty know as masala chai, involving a combination of several spices. You can purchase chai masala in any Indian grocery store in Toronto.  It usually contains a blend of spices such as black pepper, dry ginger, cassia, cardamom, cove and nutmeg.  Simply add a pinch of these spices to your tea leaves and steep.  Adding milk and lots of sugar would be more authentic to the Indian preparation, but perhaps not quite so healthy.   In North America we consume pre-made drinks with milk and call them chai lattes.  These are imitations of masala chai. 

SPLIT-PEAS

In general, peas are great sources of folate, fiber, iron, and protein, as well as being low in fat.  They are also relatively easy to digest compared to other legumes such as beans.  This makes a nearly perfect food. Unlike other legumes, split peas require no soaking for a great hot meal in a hurry!  Split Peas are most commonly used in thick soups and stews. Yellow split peas have a milder flavor and are good to use in dishes where you want to hide the richer, green pea flavor. They are used in the popular Indian dish called Chana Dahl or an Ethiopian stew called Kik Alicha.

A SALTY SUBJECT

The problem with salt is not the salt itself but the condition of the salt we eat. Most table salts hardly resemble the original crystal salt.  Salt is "chemically cleaned” nowadays to sodium chloride.  Its structure is dramatically altered with industrial heating methods and the rich array of over 80 minerals that once made salt very healing, have been removed. The featured study in the September, 2002 issue of the British Medical Journal states that significant sodium reduction leads to only very small blood pressure changes in limited sodium-sensitive populations. It may well be that if we ate real salt, containing a magnesium, potassium, calcium, iron, silicon and other necessary minerals, our cardiovascular health would benefit.

Health stores have wonderful Celtic Sea Salts that are hand harvested and unprocessed, containing the rich array of minerals necessary for our bodies metabolic functions.  For more information call the Grain and Salt Society at 1-888-725-8386.

CINNAMON

Cinnamon (Cinnamomum zeylanicum) , as we have all experienced, can add real zest to many dishes including biscuits, puddings, cakes, wines, meats, curries  and even teas.  Beyond its obvious culinary delights, cinnamon has been used medicinally for ages, and was considered valuable enough to warrant the Portuguese occupation of Sri Lanka in the mid-sixteenth century. 

Cinnamon has a very warming nature that makes a great home remedy for colds and chills.  Like many other aromatic kitchen spices, it is helpful for digestive upset, especially for diarrhea.  It also has great antibacterial properties, helping to prevent food poisoning, especially in hot, humid countries where foods go off easily.   Cinnamon essential oils are especially potent and should be avoided unless used under direction of a therapist.   

FARMED SALMON

TUMERIC

This wonderful member of the ginger family gives Indian curry its peppery taste and yellow color.  Turmeric and especially its component curcuma have many medicinal properties recorded back as far as 4,000 years ago in Ayurvedic and Chinese medicine. For skin problems, turmeric ointment, or a paste made from powdered turmeric is applied directly to the skin, as often as needed. It’s used to treat cuts, scrapes, and skin conditions such as acne, diaper rash, and psoriasis. Mixing Turmeric essential oil with jojoba is a good combination.

Internally it is used as an overall digestive tonic and may be helpful for easing abdominal cramps and nausea. In the west it is more famed for its anti-inflammatory and antioxidant properties.  It is useful for treating arthritis, inflammatory conditions and possibly cancer. In promising, but very early research results, curcuma has kept several kinds of cancers from growing or spreading.

It is known to have anti-inflammatory effects, and may be used to prevent arthritis and other inflammatory conditions.  It is readily found in health food store products for inflammation.  As a strong antioxidant, turmeric protects body cells from damage caused by oxidation. It is often used as a specific to protect the liver.

Turmeric is not easily absorbed so mix the it with an equivalent quantity of black pepper, to enhance absorption.

HAZELNUTS

Hazelnuts, otherwise known as filberts or cob nuts, have an assertive pungent taste to them.  They are often infused into premium coffees or used to make cakes and other desserts. Now they are available in butter form.

Hazelnuts rank high in nutritional value.  In a 2004 study, 130 common foods were compared for their antioxidant powers.  Hazelnuts placed 6th, topping blueberries at number 9 (US Dept. of Agriculture).  Hazelnuts are low in saturated fats and high in monosaturated fats.  This makes them a good option, when in the form of cold pressed oil, for medium to low heat cooking.  They also contain an impressive amount of vitamin E, folic acid, calcium, magnesium and fiber.