In this issue:
- Featured Recipe: Green Pineapple Crush
- Myra's Kitchen Corner: The Kitchen Mainstay Bone Broth
- Cold Weather Comfort Foods Rich in Fiber
- Juicing: Food Fad or Fantastic?
- Simple Tips to Build Good Eating Habits with Kids
- Fun Recipes for Kids: The MyFoodMyHealth Kid-Delicious Gluten and Dairy Free Cookbook
- Recommended Reading: A Year in My Kitchen
- Downloadable Diet Plans from MyFoodMyHealth & Kathie Swift
Green Pineapple Crush
Nothing entices both kids and adults to get more fruits and vegetables like a delicious smoothie. Blend up one of these pina-colada inspired smoothies any time of day for a quick and satisfying snack or meal replacement.
Myra's Kitchen Corner
The Kitchen Mainstay Bone Broth
In the video presented here, I show how to make a nutrient-dense bone broth. There's a South American proverb that goes "good broth will resurrect the dead." If only that were true. What is true is that slow-cooked stocks that are made from bones aid in healing the chronically compromised as well as in keeping the healthy robust. What's more, good broths-something which every chef knows-are the basis for delicious soups and sauces. What distinguishes a nutrient-dense broth from a mediocre stock is the gelatin. Gelatin is what is found in the joints of animal bones.
A word first about Dr. Weston A. Price, author of the tome Nutrition and Physical Degeneration. Price was a Cleveland dentist who, in the 1920's and 30's, traveled the world to find existing cultures that had not yet been exposed to the processed foods of Western civilization. Over the course of ten years, he visited a dozen isolated healthy peoples around the world. Without fail, all of the people with these isolated food traditions not only had robust health, but straight gorgeous teeth without dental decay-and none of the societies had modern dentistry. Price meticulously recorded his findings and observed that, although each culture's diet varied tremendously, they had in common ten times higher levels of fat soluble vitamins and four times higher level of minerals than those of the mainstream American diet. All of the peoples he visited consumed soups or stews based on bone broths made from fish, fowl, or meat.
In the video shown here, I focus on chicken broth. There are so many ways to make chicken broth; the method can be varied every time, depending on what you have around. I generally use about five pounds of bones. These invariably include a raw carcass, a few feet, a few necks, and any backs or cooked carcasses that I have around. I've made chicken bone broth from several raw carcasses or from just necks and feet as well. Chicken feet are perhaps the most important, underrated element in a great broth. Even using two can add so much gelatin to your brew. If you use a bagful, your chilled stock will be so gelatinous that you can stand a spoon straight up in it! Place all of the bones in a tall stockpot and cover them with water. Then add two tablespoons of apple cider vinegar to draw out the minerals. Let the stock sit for half an hour before turning on the flame. You can add an onion, a couple of carrots and celery if you like, but it's not necessary.
The next step is to bring the stock up to a boil. At that point, you have to spend a few minutes skimming the froth that rises to the surface. You really do want to get rid of the froth, since it will compromise and muddy your stock. Next, lower the heat until there is barely any movement on the surface of the liquid; let the stock cook anywhere from six to twenty-four hours. You can turn off the stock at any point if you need to go out. You can leave it untouched for up to nine hours at a stretch. When you start the broth again, simply bring the liquid to a boil again, skim off the froth, lower the heat, and let it roll. When you've cooked the broth for as long as you like, strain the liquid through a sieve, then transfer it to containers. I favor one-quart heavy-duty food-grade plastic. Next, chill the stock, and scrape off the fat that has risen to the top. Notice how wobbly and gelatinous your stock is after it's been chilled. Now you can keep the stock refrigerated for up to five days, or longer if you re-boil it; or, you can freeze it for months, keeping it ready to turn quickly into a delicious dish whenever you like.
The gelatin in meat broths has the unusual property of attracting liquid (the term is hydrophilic) even after it has been heated. Gelatin acts as an aid to digestion. Furthermore, it acts as a protein sparer, allowing the body to more fully utilize complete proteins that are ingested. It is useful in the treatment of many chronic disorders, including but not restricted to anemia, diabetes, hyperacidity, colitis, and Crohn's. Again, to emphasize: in order to make a stock truly nutrient-dense, it's important to use some joint bones along with some of the other bones that provide minerals. Truly, bone broth is one of the mainstays of my kitchen-a real lifesaver.
Learn about Myra's latest course, a 2-day Traditional Foods Workshop based on the work of Dr. Weston A. Price on March 5 and 6 at the Natural Gourmet Institute in New York. Visit the Natural Gourmet Institute atwww.naturalgourmetinstitute.com.
Cold Weather Comfort Foods Rich in Fiber
This winter chances are that many of you have been hungry for comfort foods like chili, or hearty soups and stews accompanied by warm bread. It's no wonder. This winter has been especially cold and stormy for much of the US. The good news is, not only are these foods comforting on a winter day, but they also are filled with healthy soluble and insoluble fiber and other nutrients.
Fiber has numerous health benefits. Insoluble fiber found in whole grains and vegetables is healthy for your digestion. Insoluble fiber does not dissolve in water. It adds bulk to your diet and is a natural laxative that is good for bowel regularity, going through the digestive track relatively intact to speed up the movement of food and waste through your system. Soluble fiber, on the other hand, dissolves in water and turns into a gel like material. It is plentiful in beans, barley, oats and peas and helps normalize blood sugar and fat levels and reduce cholesterol. Fiber also can help you keep extra pounds off and is an excellent source of food for good bacteria in your gut, which can help boost your immunity during cold season. How much fiber do you need each day? According to the Institute of Medicine, men 50 and under need 38 grams of fiber each day and men 51 and over need 30 grams. Women under 50 need 25 grams of fiber each day and women over 51 need 21 grams.
So if this cold weather has made you feel like making some comfort food, take heart. The right comfort foods are good for you and can be high in fiber and rich in other vitamins and minerals. And there are many delicious options to choose from to help you get the recommended daily amount of fiber. Feeling like roasting some vegetables? Root vegetables like carrots, parsnips, turnips and beets are fiber-rich choices. Craving something green? Try some collard greens, spinach or Swiss chard. If you're hungry for something warming and hearty, whip up a pot of navy bean, split pea or lentil soup-almost any bean will do. Complement this with some high-fiber multi-grain bread for even more fiber. And if you want a warm, delicious breakfast before heading out the door to another cold or snowy day, start your day right with oatmeal or buckwheat pancakes. These delicious foods are all great sources of fiber and can help nourish you on cold winter days.
Juicing: Food Fad or Fantastic?
Everyone agrees eating fruits and vegetables is important for a healthy diet. However, the debate continues about the benefits of juicing your fruits and vegetables. Is it another fad or, if done right, does it have some fantastic health benefits? Our opinion: you shouldn't rely on juicing alone to get your fruits and vegetables but it can have some wonderful health benefits.
Juicing extracts the juice from fresh fruits and vegetables. The liquid from juicing contains most of the vitamins, minerals and phytonutrients found in the whole fruit or vegetable - although not all. Juicing doesn't make your digestive system work so hard because it removes some of the fiber. It also does not take as much energy to digest foods and makes it easier to absorb nutrients. Juicing also preserves the important enzymes that heating and cooking take out of vegetables.
However, some nutrients and fiber may be lost in the process. Juicing doubters claim that little scientific evidence proves that juicing vegetables is more nutritious for you than eating them. However, if you have a tough time eating enough vegetables and fruits, juicing might be the way to go to boost your consumption. You just need to pay attention to how and what you juice.
- Avoid high sugar fruits and veggies when juicing. Some fruits and vegetables naturally contain more sugar that you might expect. Carrots and beets, for example, add considerable sugar that may cause a blood sugar spike.
- Drink the pulp. Important nutrients and fiber are contained in the pulp. If you strain pulp out of the juice, you are missing out on important nutrients.
- Don't forget the herbs and spices. With green juices especially they add some zing and flavor. Cayenne pepper, ginger, parsley and fennel seeds are some of our favorites.
- Make it and drink it. Take advantage of the live enzymes found in fresh pressed juice.
- There are lots of juice choices available. When possible choose fresh juice.
- Give your juice some added health benefits by adding protein powder and fiber such as ground flax seed to your blend.
Simple Tips to Build Good Eating Habits with Kids
If you can start teaching children how to eat nutritiously early in life, research shows that it can yield a lifetime of nutritious eating habits and health benefits. However, we all know young ones who are finicky or resistant to new and different foods. Here are a few tips to help avoid mealtime struggles and instill good eating habits in the kids in your life:
Practice what you preach. Your good example matters and kids will take your lead. If kids see you eating healthy foods and exploring new choices they are much more likely to do the same.
Get the kids involved. For kids, nothing tastes better than foods they helped plan and prepare. Make time cooking in the kitchen a fun, family time you share with kids.
Don't force kids to eat. If you insist a kid eats all the cauliflower on their plate, chances are they will just dig in their heels. Instead, enforce the one bite rule when they are trying something new. Over time, they will acquire a taste for new foods.
Make it simple. Young kids do not have the sophisticated palettes that adults do. When they are younger, avoid complex, spicy or bitter flavors or textures and tastes, which can be tough for kids to swallow. As kids get older, expand your flavor and texture repertoire and you'll find they will appreciate more flavors and textures.
Plan healthy snacks. Replace the junk food, soda and sugary juices in your pantry with a variety of healthy options. You can provide a variety of fun snacks that use healthy ingredients without depriving young ones.
Eat together. Make mealtime a fun family time to get caught up on each other's day and share a meal. Research shows this helps build healthy eating habits and is good for the well-being of the whole family.
Fun Recipes for Kids:
The MyFoodMyHealth Kid-Delicious Gluten & Dairy Free Cookbook
100 Fast, Fun and Fantastic Gluten and Dairy Free Recipes for Kids.
Inspired by our subscribers, this collection of 100 kid-friendly recipes from our chefs takes the bland and boring out of gluten and dairy free eating! Enjoy mouthwatering smoothies, kid-friendly wraps, yummy chicken, meatballs, cookies and more...The MyFoodMyHealth Kid-Delicious Gluten and Dairy Free Cookbook is filled with recipes so tasty, even picky eaters will love them.
Recommended Reading: A Year in My Kitchen
By Skye Gyngell
We're enthusiastic about seasonal cooking with fresh ingredients at MyFoodMyHealth. Award-winning chef Skye Gyngell's book, A Year in My Kitchen, indulges our passion for fresh, seasonal ingredients perfectly. The engaging book captures her belief that cooking is an intuitive, creative practice. It brings in beautiful and flavorful ingredients that showcase the peak flavors of the seasons including tender herbs, vibrant fruits, earthy root vegetables and more. From sophisticated dishes to very do-able every day dishes, A Year in My Kitchen, is beautifully written and photographed to inspire you to explore and apply all of your senses to cooking.
Downloadable Diet Plans from MyFoodMyHealth & Kathie Swift
The MyFoodMyHealth FODMAPs Diet Third Edition
We've released the third edition of our popular MyFoodMyHealth FODMAPs Diet. It includes updated information on the latest scientific research related to FODMAPs, the therapeutic eating plan that is gaining ground as an effective protocol to help individuals with irritable bowel syndrome.
Created by MyFoodMyHealth and our Chief Nutritionist Kathie Madonna Swift, the MyFoodMyHealth FODMAPs Diet provides easy and helpful guidelines for following a FODMAPs eating plan, plus delicious recipes from MyFoodMyHealth chefs. If you suffer from IBS or other digestive disorders, it may be just what you need to help alleviate your IBS symptoms.
My Foundation Diet Expanded Second Edition
Now with flexitarian and vegetarian recipes & meal plans
The My Foundation Diet created by Kathie in conjunction with MyFoodMyHealth is a seasonal, delicious, whole foods approach to optimizing your health and genetic potential.
Learn more about the My Foundation Diet atwww.myfoundationdiet.com
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