Spinach

Spinach! Spinach is loaded with vitamins and is one of the most nutrient dense foods... which are the opposite of empty-calorie foods. It provides substantial vitamins and minerals in a small amount of calories.

Spinach Health Benefits

Spinach is rich in vitamin K, the coagulation vitamin. Along with vitamin D and magnesium, Vitamin K is essential for calcium absorption into the bone. The vitamin C and beta carotene in spinach has been connected to colon cancer prevention, decreased inflammation, and protection of the brain from age-related decline. A study from the Journal of Experimental Neurology (May 2005) showed that rats fed diets with spinach and blueberries lost a lot fewer brain cells after a stroke, and recovered significantly more than rats without spinach and blueberry diets. The most impressive part of this was the rats' diets were only 2% spinach and blueberries!

One cup of spinach includes:

• 200% of the DV of vitamin K
• 56% of the DV for vitamin A, which prevents cholesterol oxidation.
• 3% of the DV for Calcium. However the oxalate in spinach binds to calcium and decreases the absorption. In fact only about 5% of the calcium in spinach is effectively absorbed by the body.
• 0.3 mg Manganese, a mineral which helps lower high blood pressure and protects against heart disease.
• 58 mcg Folate, which brings down blood homocysteine levels. High homocysteine levels are related to heart disease, stroke, and dementia.
• 24 mg Magnesium
• 0.8 mg Iron
• 14% of the DV for vitamin C, which also prevents cholesterol oxidation.
• Quercetin, an anti-inflammatory compound.
• 13 flavonoids, which have antioxidant and anticancer roles
• Neoxanthin- a carotenoid that destroys prostate cancer cells and prevents replication
• Lutein- a carotenoid that protects the eye from disease and vision loss. However you need to eat spinach with a fat (perhaps some olive oil) in order to ensure full absorption of lutein.
• Kaempferol, a flavonoid. A study done by the Nurses Health Study between 1984 and 2002 of about 67,000 women showed that women with high intakes of kaempferol had a 40% reduced risk of ovarian cancer
• Only 7 kcal!

Spinach Basics

Spinach is an edible flowering plant native to central and southwestern Asia. It belongs to the same family as beets and chard. Spinach is available year-round, however its season is from March to May and September to October. During this time spinach will be the freshest, have the best flavor, and cost the least.

Did You Know?

In 1533 Catherine de'Medici from Florence Italy became the Queen of France. She loved spinach so much that she insisted it be served at every meal. Now dishes including spinach are called "Florentine." During this time spinach was used to fortify wine and given to soldiers to prevent hemorrhage because of its high iron content.

Selection & Storage

Pick spinach that is dark and green. Avoid spinach with that is yellow, wilted, or slimy. Don't wash or cook spinach before you store it. Store it in a plastic bag in your crisper and use within five days (for optimal freshness, taste, and nutrient content).

Spinach Recipes

Spinach Banana Smoothie

Spinach Stuffed Portabello Mushrooms (Use 1.5 lb of raw spinach instead of 15 oz of frozen)

Oprah's Green Drink (Good way to get your veggies, especially spinach, if you don't care for eating them whole. You could get creative and add in greens like kale and collard, and experiment with different fruit)

Hearty Spinach & Chickpea Soup

Summer Greens Bruschetta (Summer is right around the corner! Use 3/4 lb of spinach and 1/4 lb of arugula for added spiciness)

Baby Spinach and Raspberry Salad

Oatmeal Spinach Meatballs

References:

USDA Nutrient Data Laboratory

Wikipedia

The World's Healthiest Foods

Brown, A. (2008). Understanding Food. Belmont, CA: Thomson Wadsworth.

Bowden, J. P. (2007). The 150 Healthiest Foods on Earth. Beverly, MA: Fair Winds Press

Almonds

Contrary to popular belief, eating fat doesn't make you fat! The healthy fat in almonds has actually been linked to weight loss. Many studies have shown that people who eat the most nuts also tend to have the lowest body mass index (BMI). The trick is to eat them raw and not by the pound! Other health benefits of almonds include:

• May reduce the risk of heart disease
• Reduce bad cholesterol (LDL), while maintaining the healthy kind (HDL)
• Related to decreased risk of cancer
• Related to longer life span
• Promote healthy skin and hair
• Maintain healthy blood glucose levels
• Antioxidant properties

Almonds are made up primarily of monounsaturated fatty acids. One ounce (about 23 whole kernels) of raw almonds contain:

• 76 mg of magnesium (19% of the DV). Magnesium helps the body absorb calcium, and also has a role in formation of bones and teeth. It prevents abnormal blood clotting, may lower the risk of heart attacks and stroke, and helps maintain proper muscle function.
• 7 mg of vitamin E (35% of the DV). Vitamin E prevents oxidation of vitamin A and other fats within the body. Since it limits the oxidation of LDl cholesterol it may help prevent heart disease. Vitamin E may also play a role in cancer prevention since it protects against the damaging effects of free radicals. Vitamin E also promotes healthy skin and hair.
• 80 mg of calcium (8% of the DV)
• 164 kcal
• 6 g of protein
• 3.5 g of fiber

Did you know?

Almonds actually aren't a nut, but a drupe. A drupe is a fruit with an outer skin layer, a shell, and a seed inside. Almonds grow from a small flowering tree native to the Middle East. The almond flower (courtesy of Wikipedia):

Almond Milk

You can make homemade almond milk by blending together 3-4 tbsp of raw almonds with 1 cup of water. You can also add some sweetener. Keep in the fridge and use within 5-7 days. Perfect in smoothies, with cereal, or used to prepare oatmeal.

Almond Oil

Almond oil has a high smoke point (495 degrees F) so it can be used in all types of cooking. However heating it destroys the wonderful almond-flavor so it is best used in salads and cold dishes.

Recipe Ideas:

Couscous with Almonds

Almond Hot Chocolate & Chocolate-Covered Almonds (for more antioxidants and to reap the blood-pressure-lowering benefits, use dark chocolate)

Black Bean Almond Pesto Chicken

Cherry Almond Smoothie

Tilapia Crusted with Almonds (for a healthier version use 3 tbsp of canola oil instead of butter, and for lower calories use 1/4 cup of Eggbeaters instead of a real egg)

Mediterranean Tuna Salad

References:

USDA Nutrient Data Laboratory

Wikipedia

Brown, A. (2008). Understanding Food. Belmont, CA: Thomson Wadsworth.

Bowden, J. P. (2007). The 150 Healthiest Foods on Earth. Beverly, MA: Fair Winds Press

Pineapple

Pineapple is one of my favorite fruits. I like having it around this time of year, towards the end of winter because it reminds me of warm, tropical weather. The peak season for pineapple is November through August. Pineapple is native to Paraguay and Brazil but is grown in most tropical regions including Hawaii and Mexico. I took this picture of the pineapple plant in Costa Rica two years ago.

How to pick a ripe pineapple at the food store or market:

Once a pineapple is picked it does not get sweeter as it ripens. The outside will turn from green to yellow, and likewise will increase in juiciness, but not sweetness. A ripe pineapple will be plump and will have a sweet pineapple scent. The pineapple shouldn't have any soft spots and the leaves on top should be fresh and green.

How to cut a pineapple:

There are many ways to cut a pineapple and after experimenting on my own I have found what I believe to be the easiest way. I am not very good with a knife (kind of clumsy) so this is definitely the simple way. Using a Chef's knife slice off the top and base of the fruit. Then slice the fruit in half horizontally (not lengthwise). Lay each half fruit-side down and then chop off the skin circling the fruit. What you are left with is the edible portion on the outside and the tough core in the middle. You can see the different between these by the grain of the pineapple, and also by the ease at which the knife cuts into it. Slice off the "meat" into four big pieces, and throw out the core. Now chop into bite-size pieces. Repeat with the other half.

Health benefits of pineapple:

Pineapple contains the enzyme bromelain, which aids in digestion, wound healing, and reducing inflammation. Bromelain may be effective in treating bruises, fractures, and strains by reducing inflammation and pain. A study conducted at the Queensland Institute of Medical Research in Australia found that a compound in pineapple may fight cancer growth. One cup of fresh pineapple contains:

• 91% of the DV for manganese. Manganese is a trace mineral that aids in carbohydrate metabolism and antioxidant protection.
• 94% of the DV for vitamin C. This vitamin functions in collagen, hormone, and neurotransmitter synthesis, as well as some antioxidant affects. Vitamin C may also play a role in recycling vitamin E within the body.
• 8% of the DV for thiamin. Thiamin is a coenzyme in carbohydrate and amino acid metabolism.
• 2 grams of fiber

Pineapple recipes:

Caribbean-Fruity-Salsa

Pineapple Parfait (try to use fresh pineapple instead of canned)

Pineapple Fruit Boat

Jamaican Shrimp & Pineapple Salad

References:

Balch, P. C. (2006). Prescription for Nutrional Healing. New York: Avery.

Bowden, J. P. (2007). The 150 Healthiest Foods on Earth. Beverly, MA: Fair Winds Press.

Brown, A. (2008). Understanding Food. Belmont, CA: Thomson Wadsworth.

Wardlaw, G. M., & Hampl, J. S. (2007). Perspectives in Nutrition. New York: McGraw-Hill.