Fight Cancer With Curry October 29, 2009

The headline in Yahoo News yesterday read “Scientists Say Curry Compound Kills Cancer Cells.” A pretty compelling attention grabber, but the content left me longing. When I first saw it I thought – “hey now, we’ve come a long way in making healing foods headliners.” I thought interested readers, however, might like a few more details before they run off and turn their skin yellow by eating buckets of Indian food.

“Curry Compound” is incredibly vague, and the word curry itself is as ambiguous as “chai,” so I’ll start there. “Curry” is a blend of spices, most commonly consisting of the following:

Coriander Seeds

Cumin Seeds

Fenugreek Seeds

Turmeric

Cloves

Garlic

Ginger

Salt

Black Pepper

Cardamom

Cinnamon

Nutmeg

Onion

Mustard

All of these spices have medicinal qualities, so what exactly is the “curry compound”? The article specifically refers to the curcumin, which indicates they are referring to turmeric (curcumin is the primary bio-active agent in turmeric). Turmeric is a member of the ginger family (Zingiberaceae), and has a long history in Ayurvedic Medicine. Turmeric has been known far and wide for thousands of years as an anti-inflammatory herb, and has been used to treat everything from arthritis, IBS, and psoriasis to bacterial infections, and even anxiety. Turmeric is a known free radical scavenger, and is thought to enhance neurological nerve production – making it a modern experimental treatment for Alzheimer’s Disease.

 

The use of turmeric in cancer research is not new. It has been known for decades as a tumor inhibitor, and has been used in numerous treatment studies on colon cancer, pancreatic cancer and the prevention of cervical cancer. The excitement around this Yahoo News/Reuters release is specific to new findings with research on esophageal cancer, and the findings are remarkably promising for patients suffering from a disease with an incredibly low chance of survival.

 

So the question is, should we all add curry to our food repertoire? How much? Maybe we should just eat turmeric? And this got me thinking about cancer prevention, as opposed to cancer treatment. It is not fair, nor is it my intention, to imply that individuals are responsible for developing cancer, so I do want to be clear at the outset on that point.  Having said that, there are preventative practices that we can employ in our lifestyles to reduce risk – especially where other risk factors such as environment, genetics, or just being dealt a lousy hand may be present. This is where I think foods such as curry can be helpful.

 

When I look at the nutritional profile of the average curry dish I basically see a bowl of disease-fighting militia. Not only that, I see more servings of fresh whole foods and vegetables than the average American consumes in a week. Add to that a cocktail of herbs and spices that are known medicinals, and you have just taken a step towards a lifestyle of cancer prevention, not to mention cold and flu prevention, digestive balancing and cardiovascular support. The main point is that a diet rich in fruits and vegetables that minimizes processed foods is how you can fight cancer and stay well overall.

 

When you see articles about a certain food or a particular spice being used in medical treatment research you need to know that they are using therapeutic doses, and this does not at all look and taste like what you get for dinner at your favorite ethnic restaurant. For example, the therapeutic dose of turmeric can be as high as 3- 9 grams [Michael Tierra; The Way of Herbs]. That is an enormous amount of any kind of supplement, and it should not be used without the guidance of a trained medical professional. Further, when mainstream articles like this are published they don’t always make it clear if the studies are being done on animals or humans, and they rarely tell you details about the study group (for example, additional medications or side effects).

 

In sum, I hate to be a buzz kill, but the real news is not glamorous and isn’t new, but I like the haiku Michael Pollan wrote to describe it in “In Defense of Food:”

“Eat Food

Not too much

Mostly Plants”

Eat Well and Live Well,

Sacred Harvest

Food of the Week March 11, 2009

Asparagus is my pick for this week. I look forward to asparagus season every year, and so far 2009 has not disappointed. The key to really enjoying asparagus of course, is buying it as fresh as possible. Ideally asparagus is eaten within 2-3 days of harvesting, which means that I buy it either at Farmer’s Market, or at Mesa Produce.

Asparagus is a member of the lily family, and its fame dates back to the third century. It’s grown world wide, and is believed to originate from the Mediterranean. The top exporter of asparagus is Peru and the U.S. the largest importer. This surprises me to the extent that asparagus is said to be easy to grow and pretty adaptable to climates. It also implies that few people have enjoyed the pleasure or truly fresh asparagus.

Medicinally asparagus is a know diuretic, and has been used to treat urinary tract infections and kidney stones.

Nutritionally asparagus is rich in folate, vitamins K, A, C and most B vitamins. It also contains iron, magnesium, zinc, potassium and calcium. Overall it’s a well balanced food with no fat, and little sodium. It contains inulin, which promotes healthy gut flora, and it’s a recommended pre-natal food due to its high levels of folate and B vitamins. Folate is a heart tonic, and B vitamins are necessary for healthy nervous system development.

My favorite way to prepare asparagus is to lightly stir fry it with grated ginger and garlic. It’s also delicious steamed, and can be served warm or cold. If you’re not watching your sodium intake, marinating it with ginger and soy is a great way to enjoy asparagus.

I personally like the stand-out flavor of asparagus, so I tend to cook it alone rather than mix it into a stir fry. Try this for a nutritious and affordable vegan dinner:

Quinoa with toasted almonds and parsley
Asparagus pan fried with garlic and ginger
Baked yams

A serving of this heart healthy dinner will give you the following nutritional intake:
461 Calories
147 Carbs
11.5 g Fat
16 g Fiber
20 g Protein
970 mg Vitamin A
32 mg Vitamin B (all Bs combined)
32.5 IU Vitamin E
318 mg Folate
92 mg Vitamin K
16 mg Vitamin C
172.5 mg Calcium
230.5 mg Magnesium
846 mg Potassium
80 mg Sodium
575 mg Beta Carotene

Notice the electrolyte ratios, and how low naturally occurring sodium is in relation to calcium, potassium, and magnesium. Some health professionals claim that high blood pressure is caused not necessarily by sodium sensitivity, but by an electrolyte imbalance.

If going vegan is not your thing, a 4 ounce roasted chicken breast will add the following nutritional data:

225 Calories
34 g Protein
9 g Fat
95 mg Cholesterol
165 IU Vitamin A
36.5 Vitamin B (All Bs combined)
13.5 IU Vitamin D
4.5 mcg Folate
16 mg Calcium
30.5 mg Magnesium
278 mg Potassium
80.5 mg Sodium (This is natuarally occurring sodium, so take note that highly processed meats are often injected with sodium to prolong shelf life).

Eat Well and Live Well!
Namaste,
Sacred Harvest

Super-Food Breakfast for People on the Super-Go March 4, 2009

So I have been on the look-out for an alternative to the proverbial bagel  for mornings when I need to eat on the go, and today I think I finally found it. I have been researching grains lately, and you’d be surprised to know how many are out there and how easily you can reduce your risk for cancer, high blood pressure, diabetes, and elevate your HDL for pennies per serving, and with little effort beyond making a pot of rice. (Well, maybe that is a lot of effort for you, so read on and I’ll make it worth the time).

I call it “Super-Cereal,” because the grains in the recipe provide a mind-blowing combination of anti-oxidants, amino acids, iron, protein, B vitamins, and phyto-nutrients. When you add nuts or dried fruits like dates, cranberry, blueberry, pumpkin seeds and walnuts – well now you are about to have a  healing bomb go off in your gut.

Here is the ingredient list:

1 c. Roasted Buckwheat (cooking ratio is 1:2 – grain to water)

1 c. Bulgur (cooking ratio is 1:2 – grain to water)

1 c. Quinoa (cooking ratio is 1:2 grain to water)

1 c. Couscous (cooking ratio is 1:1.5 – grain to water)

With each grain bring the water to a boil, then add the grain. Simmer until water is gone and grain is “soft.” I cooked them al dente because I knew I would be heating them up throughout the week, thus adding to the cooking time.

Additions – you can add anything you like and as much or little as you want. I added about a half a handful of the below:

Pecans

Walnuts

Pumpkin seeds

Dried Cranberries

Dried Blueberries

Dried Cherries

Dried Apricots

The benefits of cooking with whole grains -

1. You can cook all the grains the same night and split them into two batches – one sweet for breakfast, one savory for lunch and dinner

2. Because there are no animal products your grain mixes will last for up to a week in the fridge

3. The grain mixes freeze really well, so you can make  HUGE batch for a whole month – add the fruits when you thaw and heat

4. Because these grains come from the bulk bin you essentially get 10 boxes of packaged cereal for the price of one.

5. Also, since the grains come from the bulk bin you get MAJOR carbon points – no packaging, you can even bring your own container to fill from the bin – this makes you even more savvy than the average bulk bin shopper.

6. More carbon points – you are eating super low on the food chain which makes you a hero to both environmental and animal rights advocates.

7. Throw in some garlic, chard and carrots and you’re half way to life-long cancer prevention.

8. It tastes really really good.

9. You get all the fiber you need

10. The meal is lowfat and high nutrient

Dinner In Ten Minutes – Seriously! January 25, 2008

Ok, so today I broke my own record with “throwing veggies together.” I hate to brag, but when I saw that I could get significant amounts of my daily requirements of Magnesium, potassium, vitamin A and calcium in less than ten minutes I really felt like I should write it down and share.

You see, I’ve been victim of those books – the 10 minute gourmet, vegetarian cuisine in 5 steps, easy-healthy-eating, you get my drift…

So here we are, mid-way into the second week of resolutions – ” I will not choose cooking over exercise, I will not eat instead of run, I promise I’ll go to yoga instead of the stove, I’ll cook only on Mondays”… See, this is what’s so hard for people like me. I LIKE cooking! I come home after a stressful day, and there is something about cooking that melts the day’s tensions away. When I slowly saute carrots in a garlic infused olive oil, and pair it with rosemary roasted pink potatoes, I can take it down a notch. I remember the weekend – meeting my local farmers and talking about what’s in season this week, how the cold snap affected the soil, and won’t it make the carrots fabulous this year…”

None the less, my 30’s are catching up with me. And because I sit in front of a computer most of the day instead of harvesting my own food, my goal this year is to eat as well as always, but still have that time after work to go to the gym. Once again, maybe I am inviting Santa to lunch, but I am ever hopeful. I love new year resolutions. I don’t get too down about about what I don’t accomplish each year, actually. I find it endlessly fascinating that I still have the tenacity to desire re-create myself and try again. I feel as though, even if I am 80, I will still learn how to play the fiddle and learn French. So I think it’s important to remind myself every year of what is still awake…what is still wanting.

A-ha though! The dinner revelation the inspired it all:

Sauteed Asparagus with Broccoli, Brown Rice*, garlic, cashews and Ginger

1 bunch of asparagus

2 teaspoons olive oil

2 handfuls of broccoli florets

1 tablespoon ginger

2-3 garlic cloves

1 teaspoon soy sauce (optional)

1/2 cup halved cashews (optional)

 3 cups cooked brown rice* (The 10 minute dinner title means that the rice is cooked in advance)

In a frying pan saute the asparagus with the olive oil, garlic, and ginger until the asparagus begins to soften. Add the broccoli and cover the pan with a lid to steam the broccoli. Stir and steam until desired level of softness (5-10 minutes). Add soy sauce if desired. Stir in the rice for a fried rice effect, or warm up in a microwave and add later. Serves 3-4 people. Easy add-ins include onion, grated carrot and bell peppers (but you’ll be bumping up closer to 30 minutes with all the extra chopping).

Nutritional Information:

Calories: 730

Fat: 30g (only 6g if you skip the cashews. Though cashews have a lot of micronutrients and the “good” fats)

Carbohydrates: 133g

Protein: 29 g

Fiber: 8.5 g

Sodium: 839 mg (without soy sauce – that # is too depressing. The rice itslef has 700 mg)

Calcium: 267 mg

Iron: 10 mg

Vitamin A: 1,550 iu

Vitamin C: 540 mg

Potassium: 1,725 mg

New Year’s Smoothie January 10, 2008

A-Ha! No need for Sacred Harvest readers to spend any money on the latest trends in juicing and supper-smoothie books! I feel like a walking multi-vitamin after coming up with this week’s recipe. Here are the ingredients:

New Year’s Smoothie:

          In the Juicer:

Juice 8 medium size carrots

Ginger (about the size of your thumb)

          In the Blender:

2 cups ginger carrot juice

1 cup cranberries

1 cup blueberries

1 cup raspberries

3 cups rainbow chard

4 oz plain yogurt

Water – if necessary to help it puree. Agave syrup if the unsweetened taste is too tart. You can also add your juice of choice or purchase carrot juice, though that will add variables to the below nutritional content.

Don’t be daunted by the two-step process of juicing before blending. You can always make a big batch of carrot ginger juice and store it in mason jars in the freezer. Just take it out the night before to thaw it for your morning smoothie. You can also add beets to the juicing mix. If you are taking any EFA oil mixes they blend nicely into the smoothie. Also, the thought of chard in a smoothie may seem counter-intuitive, but the greens actually take on a sweet-grass taste when pureed raw, (much like wheat grass). Spinach and chard also work as substitutes.

This is truly a meal on the go, as you can see by the below nutritional content. So if you are looking for a healthy way to cleanse after the holidays this smoothie will give your gut a rest while optimizing nutritional intake. Juicing bypasses the digestive process so it’s great way to maximize nutrient absorption if you’re fighting a winter cold, or if you just want to give your digestive system a break after all of the rich holiday foods. Plus, for less than 600 calories while meeting almost the entire daily requirement of so many macro-nutrients, you can’t go wrong by giving this a try.

New Year’s Smoothie Nutrient Content

Calories: 545

Carbohydrates: 100 g

Protein: 18.5 g

Fat: 4 g

Fiber: 13.5 mg

Sodium: 382 mg

Calcium: 428 mg

Iron: 36.5 mg

Vitamin A: 18,000 iu

Vitamin C: 95 mg

Potassium: 2,600 mg

Magnesium: 540 mg

B-Vitamins – Trace Amounts

Hot Toddy! November 26, 2007

Okay, I don’t want the be the nutrition consultant that goes on the record for telling people to drink whisky when they get sick, but there is some interesting background in this old wives tale tonic. A friend with a cold was visiting, and we got talking about traditional remedies and winter tonic drinks. We are both familiar with the expression – “go home, take a bath, and get in bed with a heating pad and a hot toddy,” but neither of us had ever looked into to drink itself.

Here’s my G rated version of the recipe, and I drink this as a general cold prevention tonic throughout the winter. If I actually have a cold I will add Cayenne and garlic as well.

Hot Toddy

1 lemon

1 teaspoon whole cloves

1 teaspoon Honey

1 thumb-size piece of fresh ginger root – thinly sliced

Simmer the lemon, cloves, and ginger in 4 cups of water for 10-20 minutes. (The longer the simmer the stronger the extraction, so you can simmer for hours if you have the time and the inclination). Add the honey after you take the drink off the stove.

What I find interesting about the hot toddy is that the ingredients are well known cold remedies, complete with anti-microbial, anti-viral, and anti-inflammation properties, as well as being high in vitamin C. While the whiskey seems unintuitive, it does provide an analgesic and sedative effect. The origin of the Toddy itself is colorful as well. “Toddy” is an Indian word used to describe a juice extracted from palm trees, and according to Wikipedia it is believed the drink was popularized in the west via Scotland as far back as the 18th century. Through time, hot toddy became a more generic term for warm drinks with a blend of curative spices and spirits (usually whiskey, brandy or rum), but there remains disagreement as to whether the drink is Scottish or Irish in origin.

Cloves

Cloves were one of the first spices to be traded, dating back many centuries. Their origin is the Molucca Islands of Indonesia and the Southern Philippines, and they are now grown in Tanzania and Madagascar. It is known throughout most of the world as a panacea, and is used to treat everything from acne and diarrhea, to toothaches and nausea. The traditional clove-studded orange was originally created to be a natural bug repellent. Its oil has antiseptic qualities, as well as being known for its analgesic, antibacterial, anti-fungal, antiviral and stimulating properties.

Lemons

Lemons are very high in vitamin C and calcium, as well as providing liver support and enhancing bile production, (this helps your body clear toxins). Traditionally lemon has been a key ingredient in most folk remedies, and is used to treat colds, flus, digestive problems, halitosis, rheumatism, asthma, fatigue, and headaches.

Ginger

Ginger has been used as a traditional medicine for over 4,000 years, and has been a prized rhizome in Asian, Indian, Arabic and Chinese cultures for centuries. It too is used to treat digestive upset, headaches, colds, flus, and inflammatory conditions like arthritis and ulcerative colitis. It is anti-fungal, antimicrobial, and anti-viral, and is known to thin the blood and help reduce cholesterol. (Make note of this if you are in blood thinners or take a lot of aspirin as it can lead to clotting issues).

Honey*

Honey has been used historically as a remedy all over the world. The antimicrobial elements of honey are widely known, but few people realize why. Despite being 40% Fructose and 30% glucose, honey is acidic and anaerobic. Bacteria (which usually incites a reproductive free-for-all in sugar environments), cannot thrive in honey. Honey also contains glucose oxidase, which when combined with water and oxygen converts to gluconic acid and hydrogen peroxide – giving it antiseptic properties. Honey is known far and wide for it’s wound healing properties and its ability to soothe sore and inflamed tissue, and can be used for everything from sore throats to pink eye and psoriasis.

So there you have it – a hot toddy! Enjoy this warming winter drink through the darkest days of winter and be well!

*A few side notes about honey in general – not all honey is equal. There is a vast difference in the types of honey available and the manufacturing process itself. To derive the greatest medicinal benefits from honey, purchase only the most local and the least processed options. The heat exposure in mass manufacturing cheap honey changes both the bioavailability of nutrients and even the glycemic reaction to blood sugar. Honey is not safe for children under the age of one because of some of the enzymatic reactions that can take place in an immature intestinal floral environment, and it can lead to infant botulism.

Fear No Potato November 26, 2007

Whew! It’s been a busy few days of eating, and like many I contemplated the lemon juice fast by the time Saturday came around. Alas, just as soon as we think we will never want to eat again after Thanksgiving, what we discover is that we have created a way to actually desire and consume more food than we ever thought possible. There’s nothing like cool weather, a long weekend, great company, a kitchen full of homemade comfort foods, and some down time to show us how much we really like to eat.

It’s Sunday afternoon now, and after finally hitting my saturation point with turkey and stuffing sandwiches, and being forced to reckon with the fact that fasting is no solution to all these leftovers (anyway – as if!), I root around in the fridge and try to come up with a simple meal that will not take up the final hours of my weekend, will minimize my fat intake, and maximize nutritional density.

I know, I know. It sounds like I’m trying to get Santa Clause to come over for lunch. In truth though, Thanksgiving is probably one of the few times a year the average American household consumes actual food for several days in a row, so it’s not as hard as it sounds to get creative with the left-overs if you have a few veggie staples in the produce drawer.

Here’s what I came up with today:

Potato Stir-Fry with Carrots, Peppers, and Onion 

1 cup boiled, peeled potato (we left a few cups out before mashing them)

2 teaspoons of olive oil

1 medium red bell pepper

1/2 small red onion

1 medium carrot

1 garlic clove

In a frying pan heat up the olive oil and add the potatoes, garlic and carrot. (Tip – carrot takes longer to cook than the other ingredients, so slicing them in small julienne pieces will help them cook at the right pace). As the potatoes begin to warm up add the onion and bell pepper. Stir occasionally and to desired softness. Salt and pepper to taste.

Here’s what I got nutritionally from the concoction:

Calories: 319 (119 are from the olive oil, so feel free to steam your dish in water)

Protein: 7.5g

Fat: 14.5g (13 are from the olive oil) (1.8g saturated fat)

Carbohydrates: 45.5g

Fiber: 4g

Calcium: 117.5 mg

Phosphorous: 176.6 mg

Sodium: 71.6*

Potassium: 965 mg

Magnesium: 30mg

Vitamin A: 15,084 iu (international units)

Vitamin C: 206.5 mg

Folic Acid: 36mcg

*If you are sodium sensitive you will want to pay particular attention to natural occurring amounts of sodium in raw foods, and adjust your intake of added salts or pre-packaged and processed foods accordingly. You’ll notice too that in whole foods there is always a naturally occurring ratio of electrolytes – where sodium will be present in relation to potassium, magnesium and calcium. You can get a sense of what these ratios should look like when you see how much more potassium is naturally present in foods. Some studies indicate that hypertension may be have elements of a sodium sensitivity that develops when these ratios are chronically out of balance.

It’s clear this meal is not a significant source of fiber, B vitamins, or iron, but it can be easily be classified as a healthy meal, low in saturated fat and high in key nutrients like potassium, vitamin A – often lacking in the standard American diet. Hopefully it will also succeed in making you feel better about the greatly misunderstood potato. (FYI – If you leave the skin on the potato you increase the fiber, potassium, and niacin). In recent years the quintessential comfort food and nutritional staple for people around world has been vilified in a characterization known previously only to the egg.

The adaptable spud. The food that can please any palette in any culture, the root that lends itself to dozens of dishes, and can be eaten at any meal, need not be crossed off the shopping list of healthy eating. Pass on the wonder bread, forgo chips, and resist french fries, but fear not the potato.