By Joann DiFabio-Klinkner

Not sure what to do with your pumpkins once Halloween is over? Cut ‘em open and take advantage of those hundreds of slimy but nutritious seeds inside! With a variety of ways to enjoy these little pepitas, you’ll want to keep them around all year long.

Pumpkin seeds are flat, dark green seeds that live inside the hollow cavity of pumpkins, a member of the gourd family. The seeds of the jack-o-lantern-type pumpkins are typically found encased in a pale yellow husk, but once cracked open, reveal the green seed inside. However, some varieties of pumpkins do not have this same husk around their seeds.

The phytosterols found in pumpkin seeds may help lower cholesterol. Phytosterols are compounds found in plants that have a similar structure to cholesterol. When foods containing these phytosterols are added to the diet in sufficient amounts, they are believed to reduce blood levels of cholesterol, enhance the immune system, and reduce the risk of certain cancers. As a matter of fact, the phytosterols found in seeds such as pumpkin, sunflower, and sesame are so desirable that they are often extracted from the oils and added to “butter alternative” products that then tout the claim of being a food that lowers cholesterol.

Want to reduce arthritic inflammation? Snack on pumpkin seeds. The anti-inflammatory benefits of the addition of pumpkin seeds in the diets of animals has been compared to the non-steroidal drug indomethacin that is currently being used to treat patients with arthritis. The only difference is that pumpkin seeds don’t have the same negative side effect as indomethacin: damaged fats in the linings of the joints, which actually contributes to the progression of arthritis. Seems counter-productive for a drug that reduced arthritic inflammation, doesn’t it?

Pumpkin seeds are also a very good source of zinc, a mineral linked to healthy immune function. They are also considered a very good source of other minerals such as manganese, magnesium, iron, copper, and protein, all necessary minerals for a healthy diet.

Looking for some quick and easy ways to enjoy these wonder seeds? You can stick with fall tradition and roast them with some sea salt and pepper. Remove the seeds from the pulp and lay them on a paper towel or paper bag to dry overnight. Place them on a cookie sheet and lightly season them, then roast at a low temperature (160°-170°F) for about 10-15 minutes. Roasting at a low temp for a short period of time will help preserve the healthy oils.

Since pumpkin seeds are readily available year-round in grocery and health food stores, you can grab a bag and sprinkle them on whatever you like, including salads and cereal. Add them to hearty oatmeal cookie or granola recipes, or incorporate them into your next batch of homemade veggie burgers and enjoy!

By Joann DiFabio-Klinkner

You’re probably singing the jingle in your head already, aren’t you?  You know, that familiar tune that has popped up every holiday season for the past 20 or so years. “Ch-ch-ch chia!” Those seeds sprout a mean sheep-looking thing, or whatever that chia pet is. But bet you didn’t know that those little seeds, when eaten, could help you combat cardiovascular disease and maintain both a healthy immune system and digestive tract. Not bad for a novelty holiday planter, eh?

Chia seeds are actually very similar in health benefits to flax seeds, which have gotten a ton of publicity over recent years. Both seeds are very rich in omega-3 fatty acids, magnesium, manganese, zinc, and dietary fiber. But chia seeds might actually have a greater health advantage over flax seeds for two reasons. Chia seeds do not need to be ground in order for its nutrients to be absorbed in to the body, and they may help the body slow the digestive conversion of carbohydrates into sugar. The seeds actually take on a gel-like consistency when soaked in water for 30 minutes, so researchers suggest that the same thing happens in the stomach, slowing down the rate at which the digestive enzymes in the stomach convert carbs to sugar.

Another interesting fact about chia seeds is their ability to fortify other foods with omega-3s. When chickens are fed chia, both their eggs and their meat are richer in omega-3s. When cows are fed chia, their milk is fortified with omega-3s. Chia seeds have also been added to infant formulas and baby foods to boost omega-3 content.

Chia seeds haven’t gotten much publicity in the U.S. yet, but awareness is definitely growing. However, chia seeds have been grown and consumed in Mexico for thousands of years. Dietary use of chia seeds actually dates all the way back to the Aztecs and Mayans! Chia seeds are also known as salva hispanica, and the plants are commonly grown in southern Mexico and some South American countries. A very popular drink in Mexico is called chia fresca, and is made by soaking chia seeds in water and adding fruit juice (such as lime or lemon) and sugar. Another great benefit of chia seeds is that insects don’t like the plants so it is very easy to find organic varieties.

It’s simple to incorporate chia seeds into your diet because it’s similar to how you would incorporate flax seeds. Sprinkle the seeds on yogurt, cereal or oatmeal. Grind the seeds and add them to flour in your favored baked recipes. Chia seeds have a nutty flavor and are a nice flavorful (and extremely healthy!) addition to any diet.

By Joann DiFabio-Klinkner

If you’re into sushi or other Japanese food, odds are you’ve heard of miso soup—that weird kind of soup with seaweed, scallions, the odd bit of tofu here and there, and the “grainy stuff” that settles on the bottom if you don’t constantly stir it. It’s an acquired taste, but once you finally give into liking it, your like will turn to love very quickly. But have you ever given a thought to what exactly miso is and where it comes from?

Miso is essentially fermented soybeans. Soybeans are fermented with a yeast fungus known as “koji” and the vitamin B12 for a range of a few days up to years (depending on what kind of miso is being made). Salt is added and the whole mixture is ground into a paste that resembles a nut-butter consistency, and the end result is miso.

Beneficial amounts of the minerals zinc, copper, and manganese can be found in miso. These minerals are essential for immune support, with zinc getting the gold star for maintaining healthy immune function. These minerals are also essential to the body’s antioxidant defenses. Hemoglobin is the molecule in the blood responsible for transporting oxygen throughout the body. Copper is essential for proper hemoglobin synthesis, and luckily, miso is an ample supplier of that.

In a study conducted by the Department of Nutrition Sciences at the University of Alabama, two groups of lab animals were given different diets: one high in miso and other fermented soybean products, and the other control group was given a standard diet. The group that was fed miso showed a slower growth rate of induced breast cancer as opposed to the control group. This data suggests that a diet rich in miso or other fermented soybean products can help combat the progression of breast cancer.

While miso is overall very healthy for you, it is also high in sodium and should be consumed in moderate amounts. The type of miso you choose will also tell the amount of salt it contains. Lighter-colored miso will have a milder taste and less salt than the darker red or brown misos. The good news is that a little bit of miso goes a long way. Just one tablespoon of miso contains two grams of protein and only 25 calories! Miso can be substituted for salt in many of your favorite dishes, and can also be used as a base for salad dressing. It is also very easy to make a big pot of miso soup at home. Simply boil two tablespoons of miso with about 4 cups of water, add wakame seaweed, chunks of tofu, chopped scallions, and enjoy!

So whether you’re into Japanese food and want to try miso, or if you have already decided that you want nothing to do with the soup, just remember these extra facts of information the next time you see it on the menu.

Ginger is probably most famous for making a cameo in many Asian dishes to add a little flavor boost, but this root is more versatile and packs more gastro-friendly health benefits than you may even realize!

That creepy-looking root thing you see in the produce section of your local market is the underground stem (or rhizome) of the ginger plant. Ginger has a pungent aroma with a spicy flavor that is perfect for adding some zing to ordinary stir-fry, vegetable, and even fruit dishes.

Beyond its characteristic look, smell and flavor, ginger has some of the most famous and effective anti-nausea and gastrointestinal distress relief qualities. In fact, one study showed that ginger was more effective at reducing the symptoms of motion sickness (dizziness, nausea, vomiting, cold sweats) than Dramamine®. Newly pregnant women should keep plenty of ginger around, too. A study published in the April 2005 journal Obstetrics and Gynecology showed that not only did ginger reduce the severity and frequency of vomiting during the early stages of pregnancy, but it also showed little to no adverse effects in pregnancy outcomes.

Ginger contains the anti-inflammatory compounds gingerols, which is why so many patients with osteoarthritis and rheumatoid arthritis benefit from daily doses of fresh ginger. One study published in Osteoarthritis Cartilage showed that subjects who continued a regular dose of ginger experienced a significant reduction in pain and swelling and a significant increase in mobility over a period of 12 months.

Ginger also possesses antioxidant qualities that may help reduce the risk of colorectal and ovarian cancers. The gingerols found in ginger help the body fight off cancer-causing free radicals, while helping the body protect stores of its own internally produced antioxidant, glutathione.

In order to reap the maximum health benefits ginger has to offer, always use fresh ginger (not the dried powder one in the spice aisle) since it contains the most potent and health-boosting levels of gingerols. When choosing fresh ginger, look for one that is firm and free of mold. The skin needs to be peeled off, so look for one with a relatively thin and light-colored skin. Fresh, unpeeled ginger can be stored in your fridge for up to three weeks.

By Joann DiFabio-Klinkner

You may have seen it in pill form at a health food store, or you may have just seen it on the shelf at your local super market. It certainly sounds like it would be interesting on a salad, but what the heck is apple cider vinegar anyway, and what good can it do for you?

Apple cider vinegar (ACV) is basically just fermented crushed apples. The process of fermentation is a breakdown of the sugars in a food caused by bacteria and yeast. In the first stage of fermentation, the sugars turn to alcohol (wine). In the second stage, the alcohol ferments further and you get vinegar. The word vinegar comes from the French and means “sour wine”. Makes sense, right?

There are a lot of health claims out there associated with ACV, but few of them have actually been scientifically proven. For example, ACV is said to kill head lice, aid digestion, flush toxins from the body, reverse aging, and heal warts, but there is no scientific research to back these claims up.

There are, however, plenty of proven health benefits associated with ACV. Due to the effects of vinegar on blood sugar levels, it can be used to help keep glucose levels down in patients with Type 2 Diabetes. In some studies, it has also been linked with lower cholesterol and blood pressure. ACV is also associated with weight loss. Though it’s not completely proven, one study showed that people who consumed vinegar and a slice of bread before a meal ate less than those who consumed only a slice of bread. The conclusion was that the vinegar helped the subjects feel fuller and more satisfied.

ACV can also be used as a home remedy for several ailments. For example, gargle with ½ teaspoon of ACV mixed in a glass of water to cure halitosis (bad breath). Using a cotton ball, dab a diluted mixture of one part ACV and three to four parts water on the face for ten minutes to balance out the pH levels in the skin, reduce oil production, and help kill the bacteria that causes acne.

However you choose to use it, ACV should always be diluted in water or juice due to its high acidity levels. It is also best to choose natural ACV as opposed to brands you may find on your super market shelves. The fermentation process is more natural, producing a much more effective version of ACV that is not tainted by over-heating, over-processing and filtration as in other vinegars. As with any natural dietary supplement, you should always consult your physician before taking ACV to ensure it won’t react with any other medication you may be taking, or worsen any medical condition you may be suffering from.
 

Tomatoes are typically found in such abundance and so easily sneak their way into our daily diets that they often go overlooked for their outstanding nutritional value. You find them sliced on sandwiches, diced and tossed in salads, and in just about every Italian dish you can think of. Tomatoes come in so many varieties, but one thing is true for all of them: they are one of the best foods you can eat to promote overall health.

You’ve probably been hearing a lot of buzz in recent years about lycopene and its health benefits. And as the ketchup bottle will tell you, tomatoes are an excellent source of this particular antioxidant. Unlike other phytonutrients, lycopene has been extensively studied in humans as opposed to animals. Research has shown that lycopene helps the production of DNA in white blood cells, helps protect cells and other structures of the body against oxygen damage, and helps combat various forms of cancer, such as breast, prostate, lung, and pancreatic cancers. The lycopene found in tomatoes is especially effective when paired with healthy fats, such as olive oil, avocado, and nuts. The reason is because lycopene is a carotenoid, and carotenoids are fat-soluble and are absorbed into the body along with fats. Research has also shown that the lycopene found in tomatoes is more effective at maintaining overall health than just a lycopene supplement alone because the lycopene found in tomatoes works in conjunction with other phytonutrients found in tomatoes to combat certain kinds of cancer and keep cells protected from free radicals.

Tomatoes are also effective at combating atherosclerosis. Tomatoes are a good source of potassium and niacin. Niacin has been used for years as a safe way of lowering cholesterol, and diets rich in potassium have been shown to help lower blood pressure and reduce the risk of heart disease. Research conducted at Brigham and Women’s Hospital in Boston, MA also linked the lycopene in tomatoes with a reduced risk of cardiovascular disease in women.

Italian researchers reported in the Journal of Agricultural and Food Chemistry that a daily glass of tomato juice can help lower the inflammation marker, TNF-alpha, by 35% within a month. Tomatoes are also a good source of Vitamin K, which helps prevent bone loss by activating osteocalcin, which keeps calcium molecules in the bones. Get migraines? The riboflavin found in tomatoes can help reduce the frequency of attacks.

The list goes on an on, but the bottom line is to get your tomatoes any way you can! A good hearty tomato sauce laced with delicious olive oil, a nice refreshing bowl of gazpacho, or just slice ‘em up with some fresh mozzarella and basil and drizzle them with olive oil and some nice robust aged balsamic vinegar. Whatever way you slice ‘em, just make sure tomatoes keep sneaking their way into your daily diet so you can stay healthy and combat cancer and heart disease!

The Spotlight On…By Joann DiFabio-Klinkner hones in on a particular type of food product. Joann educates us these foods to help us make the choice to eat it because of its goodness or not eat it due to it’s damaging affects. Read and learn about these foods so you can continue to feed your body the proper energy to achieve a balanced lifestyle diet.

If you’ve ever driven past a house in your neighborhood in the dead of winter and you’ve seen this huge towering thing in the back yard wrapped up in plastic (or, in my family’s case, inside out tar paper) with a plastic bucket sitting on top, then you’ve seen a fresh fig tree wrapped up for the winter months. Now, if you instantly think of Fig Newtons® every time you hear the word “fig,” well then I feel sorry for you. There is a whole different epicurean experience outside of the dried figs you may have grown up on. Sink your teeth into a fresh fig from one of these wrapped up oddities and you’ll never eat a dried one again!

Fresh figs have a unique texture that combines the tenderness of their flesh, the smoothness of their skin, and the crunchiness of their seeds. They are deliciously sweet but never tart. Some people may have “texture issues” with fresh figs, but if you can get past that, they are one of the most uniquely delicious fruits on earth.

The most common variety of figs is the black mission figs. Originally brought over to San Diego by Spanish missionaries, they get their name from both the dark color of their skin and the fact that they were planted in celebration of the establishment of the mission in San Diego. Although this original species was inferior in quality to the better European varieties, years of cultivation techniques brought the black mission figs to the delectable variety they are today. Black mission figs are mostly grown in California and are typically available from June through September.

Not only are fresh figs tasty, they’re nutritious, too. Fresh figs are high in potassium, which can help lower blood pressure. A diet low in potassium and high in sodium (as found in many processed foods) can cause hypertension. Consuming more foods with a greater potassium content can help counteract the damage done by high-sodium foods and level out blood pressure.

Figs are also rich in dietary fiber, which boosts its health benefits across many platforms. Eating foods rich in dietary fiber can help with weight management by increasing a person’s feeling of satiety. You feel fuller for longer when you eat foods rich in fiber, and your odds of overeating are decreased. Research has also shown a connection between fiber consumption and a 34% lowered risk for women of developing breast cancer.

The best way to enjoy fresh figs is…you guessed it…fresh! When I was growing up, I would often just pick a fig right off the tree and bite it down to the stem. If you buy fresh figs in the store, though, they should be thoroughly washed and put in the fridge. Fresh figs can also be poached in fruit juice or wine and served over ice cream.  Figs also pair well with creamy goat cheese, or are a delicious topping to a salad with Parmesan cheese.

I know, I know. You’d probably rather sit through fours hours of a terrible French film with subtitles than put even one Brussels sprout in your mouth. And I used to feel the same way…until I had Brussels sprouts prepared the right way. My friend Jasmin always used to swear to me that Brussels sprouts were good as long as they were prepared with a little extra pizzazz, and I never believed her. But the truth is, these miniature cabbage-looking things can actually be…dare I say it…delicious when prepared the right way. Not to mention they’re super healthy!

Brussels sprouts are available year-round, but are at their peak from autumn to early spring. They get their name from Brussels, the capital of Belgium, where they are thought to have originated from. Nowadays, they are cultivated throughout Europe and the United States, most of the US crop coming from California.

By now, it’s no big mystery that plant phytonutrients are excellent at helping the body battle against disease, including cancer. And it’s been stated that these phytonutrients are most prominent in green leafy vegetables (kale, broccoli, bok choy, cabbage). Well surprise, surprise, Brussels sprouts are a green leafy vegetable! Research has found that the sulforaphane found in Brussels sprouts helps boost production in the liver of the body’s detoxification enzymes, helping the body to rid itself of harmful carcinogens more quickly. A study published in the Journal of Nutrition also suggests that sulforaphane may help stop the growth of breast cancer cells, even in the later stages of their development.

Sulforaphane is also effective at combating colon cancer, as research has shown it causes colon cancer cells to commit suicide. Research conducted at Rutgers University showed that higher doses of sulforaphane in lab animals bred with a mutation of APC, the body’s natural tumor suppressor, led to a reduced number of intestinal polyps, slower tumor growth, and a higher colon cancer cell suicide rate.

DNA damage can also be linked to the development of cancer, since mutations in DNA allow cancer cells to develop. A study conducted in the Netherlands found that a diet high in cruciferous vegetables, such as Brussels sprouts, showed a 28% reduction in DNA damage. This can mean a lower risk of developing cancer cells in the body.

Brussels sprouts are also an excellent source of Vitamin C. On top of being the body’s number one water-soluble antioxidant, Vitamin C also supports the production of collagen, which aids in healthy skin, cartilage, connective tissue, and tendons. Want to feel more regular? One cup of Brussels sprouts contains more than four grams of fiber, both soluble and insoluble found in roughly equal amounts. Fiber helps nourish the cells that line the walls of the colon promoting colon health and protection against colon cancer.

Now here comes the tricky part. How do you prepare Brussels sprouts in a way that makes them pleasing to the palate? Start by choosing sprouts that are firm and vivid green in color. Sprouts of even size will cook more evenly. Check to make sure there are no wilted or yellow leaves on any of the sprouts.

The dish that had me sold was a type of brussels sprouts hot “slaw” with bacon. While you can add your own twist to it, the basic ingredients are Brussels sprouts, one half pound of thick-cut bacon, one chopped onion, one cup of shredded carrots, three tablespoons of chicken broth, balsamic vinegar, and salt and pepper to taste. Cook the bacon as directed and set aside, but reserve the drippings. In the same frying pan, sauté the onions and shredded carrots until the onions are translucent, then remove and set aside. Chop the Brussels sprouts and add to the frying pan, sautéing until there’s a good char on them, about three to five minutes. Add the chicken broth to the pan, cover it, and let the brussels sprouts steam for about two to four minutes or until soft with a slight firmness still to them. Chop or crumble the bacon into a bowl, add the brussels sprouts, onions and carrots, and drizzle with balsamic vinegar and season with salt and pepper to taste. Immediately serve this dish warm for the best taste!
 

Even though we’re headed towards those dog days of winter, you can still bring a little summer into your life (and into your kitchen) with some summer squash. Don’t let the name deceive you…although it’s technically in season from May through July, summer squash is pretty readily available all year round, and so you can reap its health benefits even on the snowiest of winter days.

Unlike its winter counterpart, summer squash has a thin skin and cannot store for too long. It comes from the same family as cucumbers and melons, and has a creamy colored flesh. What makes summer squash unique is that it’s entirely edible. You can eat the skin, the flesh, the seeds, and in some cases, even the flower that blooms on the plant. Probably the most commonly recognizable kinds of summer squash are zucchini and yellow squash.

Squash was first cultivated for its seeds because its edible flesh was not very abundant, nor was it very tasty. Through years of cultivation and introduction to Europe by Christopher Columbus, sweeter, tastier, and fleshier varieties of squash began to develop and were brought to countries all over the world. Today, the largest commercial growers of summer squash include Turkey, China, Romania, Japan, Italy, Egypt, and Argentina.

Consuming summer squash can be a great way to keep your heart healthy. It is an excellent source of the manganese and Vitamin C, and a good source of magnesium, Vitamin A, fiber, potassium, folate, copper, riboflavin, and phosphorous, many of which have been proven effective at preventing atherosclerosis and diabetic heart disease. Magnesium has been shown to reduce the risk of heart attack and stroke, and Vitamin C and beta carotene can prevent the oxidation of cholesterol, which is the stuff that builds up in blood vessels causing atherosclerosis.

Eating foods rich in fiber, like summer squash, can help keep cancer-causing toxins away from the cells in the colon. The anti-inflammatory properties of Vitamin C and beta carotene also make it effective at combating asthma and arthritis. Research has also shown that extracts from squash help reduce the symptoms of a condition called benign prostatic hypertrophy, a condition found in men that causes an enlargement of the prostate and difficulty with sexual function and urination.

When picking squash, look for ones that are heavy and have smooth shiny skin with no blemishes. It should be stored unwashed in a plastic bag in the refrigerator and will keep up to 7 days. Handle it with care as nicks in the skin exposing the flesh will cause decay.

There are many ways to enjoy summer squash, but one of the easiest is to just wash it, dice it, and sauté it with some extra virgin olive oil and salt and pepper to taste. Just be sure to salt it at the end so the salt doesn’t remove too much of the natural moisture from the squash. You can also blanch it (boil it for just a minute or so) and simmer it in a tomato sauce to add some lovely texture to your sauce. Or try julienning it (slicing in to matchstick-thin pieces) and tossing it with salad. You can even just slice some up and arrange it on a vegetable platter with dip. However you enjoy your squash, you’ll be glad to know you’re promoting a healthy heart in the process!