Age Gracefully30 Plants a Week: A Simple Longevity Habit
Forget the latest superfood craze. Nutrition experts say one of the simplest ways to support a healthy gut—and potentially a longer, healthier life—is by eating a wider variety of plant foods every week. When people think about longevity, they often picture expensive supplements, restrictive diets, or the latest “miracle” superfood. But researchers studying the gut microbiome are pointing to something much simpler: variety. Instead of focusing on one “perfect” food, scientists have found that people who eat a greater diversity of plant foods tend to have more diverse gut bacteria—a hallmark of a healthier microbiome. Since gut health has been […]READ MORE
October 10, 2023
Published by Grace O
The change in season is such a wonderful time, even in temperate Southern California. Yes, the days can be hot, but the sun sets earlier and though it may still reach 80-plus degrees at 2:00 pm, evenings are cool, and thoughts turn to comforting, fallish foods, including vegetables. Most fall vegetables are available in winter, too, and most vegetables, for that matter, are available year-round thanks to farmers in Mexico and Central America. The key is that typically fall vegetables are at their peak this time of year, so take advantage of them at their best. Here are some vegetables […]
September 11, 2023
Published by Grace O
As the summer heats up, I’m less inclined to cook hot meals. Plus, go to any supermarket and it’s clear that produce is in full bloom. Colorful fruits and vegetables inspire me to whip up delicious and healthful salads. When you go to Italy in the summer, you can’t believe how luscious the produce is. That’s because much of it is local or grown not far from where it’s consumed. Our own grocery stores are stocking much more local produce. Check out all the delicious produce at your nearby farmers market. A few weeks ago, I wrote about international dressings […]
August 30, 2023
Published by Grace O
The growing trend of one-bowl meals just keeps going. I enjoy creating a blend of flavors, spices and textures in my bowl recipes and find them to be delicious, satisfying meals. The legend of the Buddha carrying a bowl with him on his journeys and accepting food as donations to be eaten at the end of the day is the origin of the Asian-inspired “Buddha Bowl.” If the Enlightened One had lived in Morocco, a Buddha Bowl would probably have contained couscous and the spice blend, zaatar. Or if he travelled throughout Peru, at the end of the day his […]
July 18, 2023
Published by Grace O
When it comes to preparing food, I like to go all out. Cooking brings me such joy that I’m willing to go to any length to share the pleasures of the table with others. When the weather turned warm this year, I decided it was time to make ice cream. I have a small ice cream maker for home use, but I quickly realized it wouldn’t produce enough to feed all of my family and friends. So, I bought a professional ice cream machine. And then I bought a blast freezer to go with it, to freeze the ice cream so […]
July 4, 2023
Published by Grace O
You have probably heard of the Mediterranean Diet. Besides conjuring visions of sipping chilled prosecco overlooking a sparkling sea, this way of cooking and eating is a heavily plant-based diet consisting of fruits, vegetables, whole grains, herbs, fish, lean meats (in moderation) and monounsaturated oils, such as olive oil. It’s a true farm-to-table diet that relies on locally produced/caught/raised foods. In a number of studies, people who live around the Mediterranean in Southern Spain, Portugal, France, Italy, and Greece, as well as countries such as Croatia, Israel and Morocco, and live a mostly agrarian life tend to have lower incidences […]
June 6, 2023
Published by Grace O
Asparagus may be a finicky vegetable, but there are lots of reasons to eat it. It has lycopene, which lowers cancer risk, aids cognitive function, and promotes prostate health. Asparagus also contains Vitamin C, which helps the body resist infection, prevent cataracts, and regenerate tissue. Asparagus is a source of the soluble fiber inulin, which can suppress your appetite. There’s also an array of B vitamins in this popular vegetable, including B1, B2, B3 and B6. It also encourages digestive health and contains vitamin K, which acts as a natural diuretic. On top of that, along with vitamin K, asparagus […]
May 10, 2023
Published by Grace O
We’re well into spring, so presumably your mood has already lifted from a couple of months ago. But it certainly makes sense that what you eat has lots to do with how you’re feeling about yourself and the world. With longer hours of sunshine (which helps your body use vitamin D for bone health) and the bounty of spring fruits and vegetables available, it’s easy to avoid nutritional deficiencies that increase inflammation within the body, which can contribute to a number of maladies and diseases. For example, there is evidence that depression can be caused by a low-level inflammatory disorder […]
May 10, 2023
Published by Grace O
Most of the people I know have very strong feelings about mushrooms—they either love them or hate them. One of the beauties of mushrooms is that they usually take on the flavor of whatever they are cooked with. If it’s garlic and olive oil, that’s what they taste like. If they’re in a spicy Asian stir fry, they take on those flavors. One thing is certain — mushrooms are healthy little powerhouses of immunity boosters, antioxidants, vitamins and minerals. Rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin, they are also the only vegan, non-fortified dietary […]
April 24, 2023
Published by Grace O
As you probably know, 72 percent of the Earth’s surface is covered by water. Having been born in an island nation, the Philippines, seafood was frequently on the menu at our house. The variety of seafood all over the world is astounding. When you think about it, seafood is one of the last “wild’ foods we eat. What makes seafood such an ideal FoodTrient, is that it’s: Nutrient-dense – For the number of calories in a three-ounce portion, seafood provides good amounts of vitamins A, B, and D, as well as omega-3 fatty acids and 30-40% of the daily […]
April 24, 2023
Published by Grace O
Ashitaba has been used for centuries for many conditions and is known as the ‘longevity herb.’ For that reason and many others, I eat some leaves every day. I just buy the plants and keep them in pots outside, but I also like Sun Potion’s Organic Ashitaba powder, which was pretty pricey on Amazon, but there are other brands for less. Believe it or not, I found it for much less money on Thrive.com. You can buy organic plants and seeds on Strictly Medicinal Seeds. Why should we care about ashitaba? Ashitaba shows evidence of exhibiting anti-inflammatory (Ai) and antioxidant (Ao) effects, […]
April 24, 2023
Published by Grace O
When pollen is flying through the air on a spring or summer breeze, foods that reduce allergy symptoms can be a lifesaver. Eating specific compounds—such as the FoodTrients omega-3 fatty acids, curcumin, gingerol, oleuropein, and quercitin, as well as probiotics—go a long way toward reducing the swelling of nasal passages and the production of antihistamines. Omega-3 fatty acids are found in large, deep-water fish, whole grains, and nuts. You can also take omega-3 supplements daily to help fight inflammation. Curcumin is an ingredient of the spice turmeric. I have a few recipes using turmeric if you need some ideas for […]
April 11, 2023
Published by Grace O
Is there any more perfect food than an egg – both to look at and to eat? The pristine white or café au lait brown ovals are so full of promise. The rich golden yolk is quivering with possibilities. Besides being beautiful, eggs are nutritional powerhouses and prime FoodTrients. They are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Eggs contain fat-soluble vitamins A, D, E and K and are a source of high-quality protein at a mere 84 calories each. Their inexpensive yet high-quality protein content makes you feel fuller longer […]
March 28, 2023
Published by Grace O
I had never used a slow cooker until a few years ago when someone gave me one as a sort-of joke. To tell the truth, I’ve come to love it! You throw in a few ingredients in the morning, you come home in the evening and dinner’s ready. The Crock-Pot debuted for home cooks over 40 years ago as a method to cook dried beans. It became an efficient way for homemakers and busy people to serve affordable, tender, delicious meals using inexpensive cuts of meat, making it easy for moms and dads to prepare wholesome meals every day. Crockpots and […]