CSA, Eggs, Farming, Gardening, Grilling, Health, Health Food, Healthy, Healthy Fats, Holistic, Keto, Nutrition, Nutritional Therapy, Organic, Spring, Uncategorized, Vegetables, Wellness

Asparagus – Worthy of Royalty

Asparagus season

Queen Nefertiti proclaimed it to be the food of the Gods, King Louis XIV dubbed it the “king of vegetables” and a European museum is dedicated solely to it… yep we are talking ASPARAGUS! Asparagus has been cultivated for millennia. The tender immature perennial shoots or spears typically pop up around mid-May to mid-June in WI and are a delicacy not to be missed!
Aside from their delicious taste, asparagus is loaded with nutrients – six fresh cooked asparagus spears contain 1 g dietary fiber, 490 IU vitamin A, 10 mg vitamin C and 131 mcg Folate and just 27 calories per cup. Asparagus is high in antioxidants helping slow down the aging process and the minerals and amino acids it contains help protect the liver against toxins.
Fresh asparagus spears should be firm to the touch, straight and unbendable (firm but tender) and the tips should be tightly closed and a dark green or purple color. White asparagus is the same as green except it has not been exposed to sunlight.  To store, trim a half an inch from the ends of unwashed asparagus and stand them in a jar with an inch of cold water covered in the refrigerator or wrap ends in a wet paper towel and put in a plastic bag in the veggie drawer of the refrigerator for longer storage time.

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Asparagus pairs well with many vegetables like mushrooms & especially seasonal morels, and other foods like eggs, salmon and hollandaise sauce. Asparagus should be lightly cooked, steamed, or roasted for best flavor and texture. Brush some olive oil on tender spears and throw them on the grill until crisp tender. Raw stalks can be thinly shaved into a salad, add some cherry tomatoes, Feta and vinaigrette. Try asparagus wrapped in prosciutto for an appetizer or side dish.
Most of us have heard of “asparagus pee” the peculiar smell that urine takes on after consuming asparagus. In actuality, only 25% of us have a specific gene that enables us to detect the smell. Apparently my Husband and I both have that gene!
Fresh local asparagus is one of the first spring vegetables available and only around for a few short weeks so head to your farmers market or favorite store before it’s all gone!

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Pass the asparagus please!

Cynthia Hill, NTP

Prairie Hill Nutrition

 

 

 

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Eggs, Health, Health Food, Healthy, Healthy Fats, Holistic, Instant Pot, Keto, Nutrition, Nutritional Therapy, Organic, Sous Vide, Wellness

Sous Vide Instant Pot Eggs

 

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Ever since my Hubby brought home some Sous vide egg bites from Starbucks, I admit I have been somewhat obsessed with them! So creamy, rich and decadent these little egg bites are! Did I mention they have bacon?!!!  (Sous vid) is a method of cooking in a warm water bath).  I immediately found myself googling “make your own Starbucks Sous Vide Egg Bites” in hopes of finding a recipe. I soon realized I must be hiding under an internet rock or something  as they are a THING!  The ingredients are simple staples – eggs, cottage cheese, Gouda (or cheese of choice), and cream. So far so good… until I discovered you needed a (not so cheap!) Sous vide oven in order to make them. Boo whew. But I kept digging and eventually found an Instant Pot recipe for Sous vide eggs.  Could the results be the same in the Instant Pot? Yes indeed!  I am happy to report the Instant Pot Sous vide eggs come out just as good if not better than (no offense!) Starbucks. The only thing I needed was a $10 silicone mold* that fits right in the Instant Pot to make these Keto friendly low-carb (about 15 carbs for the whole recipe!) gems.

Starbucks also makes egg whites (um – yuck!) and red pepper Sous vide bites. I am going to make them using whole eggs with red peppers, spinach and feta. The advantage to making Sous vide eggs myself is I have control of the ingredients.  Aside from being a fraction of the cost, I can use quality pastured eggs and dairy from farmers I know and trust minus the antibiotics, hormones, additives and preservatives I’d rather not have.

Sous vide eggs are another great way to enjoy those little nutritional powerhouses we call eggs!  Enjoy!

Sous Vide Instant Pot Eggs FB post

Sous Vide Instant Pot Eggs

INGREDIENTS
4 large eggs
4 Bacon Strips cooked
1.5 Cups favorite cheese, shredded
½ Cup Cottage Cheese
¼ Cup Heavy Cream
¼ tsp. Sea Salt
INSTRUCTIONS
1. Put 1 cup of water in the bottom of your Instant Pot followed by the trivet that came with your pot.
2. Crumble the bacon strips and evenly distribute into the silicone mold*.
3. Add the eggs, cheese, cottage cheese, cream and salt in a blender and blend until smooth (I used my Nutri bullet) about 15 seconds.
4. Add a dash of hot sauce if desired and blend for a few more seconds.
5. Divvy the egg mixture evenly into the 7 pods.
6. Place gently in the Instant Pot. (I find it works well to set the mold in the trivet and then place in Instant Pot).
7. Place the cover on the Instant Pot and select “Steam” and set to 8 Minutes.
8. NPR (natural pressure release) for 10 minutes and then quick release (QR) the rest.
9. Carefully remove the egg bites from the Instant Pot and let cool down for a few minutes.
10. Enjoy immediately or refrigerate for up to a week.

*If you don’t have a silicone mold you can use for 4 mason jars coated with cooking spray.  After filling with egg mixture cover loosely with foil and place gently on trivet in Instant Pot.

Cynthia Hill, NTP

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Health, Health Food, Healthy, Healthy Fats, Holistic, Keto, Meat, Nutrition, Nutritional Therapy, Uncategorized, Wellness

For the Love of California Rolls, Crab Cakes, Crab Rangoon, and Crab Salad…

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In my early 20’s I would regularly eat a crab salad made with imitation crab meat. I was not a big fish lover and this convenient and mild tasting “crab” was one of my favorite “healthy” ways to get fish into my diet (or so I thought at the time).  I often enjoyed crab Rangoon and crab cakes from our local Chinese takeout too.
Chances are if you have dined on seafood from a Sushi, Chinese restaurant or grocery store, you have probably eaten imitation crab meat. So what? some of us might say – Wikipedia states “Crab sticks, imitation crab meat or seafood sticks are seafood made of starch and finely pulverized white fish, shaped and cured to resemble the leg meat of snow crab or Japanese spider crab.”  Um, YUCK!

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Imitation crab meat contains more starch and carbohydrate than protein (almost 2/3rds of the calories come from carbs) and is not a vegan or vegetarian food as is commonly believed. Real crab meat in contrast is 85% protein and 1% carbs. Real crab meat is an excellent source of protein and contains heart healthy Omega-3 fatty acids, Vitamins A, C, and B including B 12, and the minerals phosphorus, zinc, copper, calcium, selenium, and chromium.
Low nutrition profile aside, imitation crab meat may contain additional additives including  MSG, gluten, sugar, hydrolyzed corn, soy & wheat (gmo’s), unhealthy vegetable oils and other possible allergens.  None of which is in real crab meat (unless you have a shellfish allergy).
Dr. Axe sums it up well in his recent article Imitation Crab Meat May Be Worse Than You Think: “Because of its sparse nutrient profile and long list of additives, many people consider it to be the seafood equivalent of the hot dog, made of fish parts and questionable ingredients that have been ground up into a cheap, highly processed convenience food.”
Whole food in it’s natural, unprocessed, unadulterated state is always best, so I’ll take a pass on imitation crab meat…and stick with the real thing!
-Cynthia Hill, NTP

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Grilling, Health, Health Food, Healthy, Healthy Fats, Holistic, Meat, Nutrition, Nutritional Therapy, Organic, Summer, Vegetables, Wellness

To Grill or Grill Not…

Beef steak with grilled vegetables

By Cynthia Hill, NTP

As the first hint of summer makes its slow arrival in the Midwest,  I step outside late afternoon to enjoy the warming temps.  Immediately I begin to smell the most wonderful intoxicating scent.  It takes my brain a moment to identify what it is – oh yes! someone in the neighborhood has fired up their grill  – the  unmistakable smoky aroma of backyard grilling, summer and happiness! I realize momentarily how I have missed the smell & taste of grilled foods throughout the long winter months. Now this tantalizing scent beckons me, beckons me to release our own grill from its winter cover and  start planning a meal around it.   But wait… isn’t grilling food bad for you???

Grilling in general and especially grilled meat has had its share of bad press lately.  With the onset of warmer weather the warnings about the dangers of grilling and barbecuing return, and how doing so contributes to the formation of carcinogens (PAHs) and mutagens (HCA) in our food.

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Polycyclic aromatic hydrocarbons (PAHs) are present in the smoke created from fat dripping onto hot coals.  Heterocyclic amines (HCAs) are produced when amino acids, sugars and creatine in meat react with heat.  Does grilling generate enough of these carcinogenic compounds to pose a threat to our health and steer clear of the grill forever?  Mark Sisson, primal living expert, and author of the Primal Blueprint writes he may have “overstated the danger of the carcinogenic compounds found in charred meat”.  In his article “How Bad is Charred Meat, Really?”  he references numerous studies that show the doses of HCA in animal testing to be 1000s of times higher than what we would get from grilling. (The National Cancer Institute also suggests that both HCA and PAH dosing in animal models is thousands of times higher than what we would consume in our diet).

Author Kaayla T. Daniel, PhD, “The Naughty Nutritionist” states “it’s a myth that HCAs are mostly found in fried or grilled beef, poultry and fish.”  Her post “Barbecue Meat a Safer Choice than Packaged Protein Foods” explains why we are more likely to get more carcinogenic HCAs from processed and fast foods than from the grill.

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This leaves me with a burning question from an ancestral point of view – man has been grilling for a very very long time.  If it is so bad for us, why do the carcinogenic effects only appear to have happened in the last 150 years?  We must consider our current diet of high PUFAs, processed foods, grain fed animals and environmental toxicity as contributing factors.

Would I eat grilled foods every day? probably not as with most things moderation is key. I will continue though, to eat a cancer fighting nutrient dense whole foods diet (including plenty of protective vegetables) that supports optimal health and immune function which is always our best defense!

The following suggestions from the The National Cancer Institute may reduce HCA and PAH formation while grilling:

  • Avoiding direct exposure of meat to an open flame or a hot metal surface and avoiding prolonged cooking times (especially at high temps) can redue HCA and PHA formation.
  • Continuously turning meat over on a high heat source can substantially reduce HCA formation compared with just leaving the meat on the heat source without flipping it often.
  • Removing charred portions of meat and refraining from using gravy made from meat drippings.

 

Trimming the fat, and using marinades with herbs/spices and an acid component  like vinegar or citrus offers protection also.

Avoid overcooking and processed meats as they already contain cancer causing preservative substances.

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So will I be firing up the grill this Summer?  You betcha!

 

Sincerely in Health,

Cynthia

 

Note:  This site contains affiliate links.

Health, Health Food, Healthy, Healthy Fats, Holistic, Nutrition, Nutritional Therapy, Organic

Healthy Fats 101

Fats 101 canva

By Cynthia Hill, NTP

Olive oil, coconut oil, canola oil, lard, tallow, butter…vegetable oils or  animal fats?  What should you choose?  What are good fats?  What are bad fats?   What are healthy? What are not?  What fats are safest to cook with and what are not?  To answer these questions let’s begin with a basic understanding of the composition and properties of fats and oils:

Fats are molecules consisting of carbon, hydrogen and oxygen. Fats are classified as saturated fatty acids (SFA’s), monounsaturated fatty acids (MUFA’s) and polyunsaturated fatty acids (PUFA’s).  All fats are a combination of fatty acids and are classified by the highest percentage of either sat, mono or poly:

Saturated fats are solid or semi-solid at room temperature. Saturated fats do not turn rancid easily even with higher temperature cooking.  Butter and coconut oil are examples of saturated fats.

Pure Monounsaturated fats are liquid at room temperature and solidify at 39 degrees F.  Monounsaturated fats are  relatively stable and do not turn rancid easily.  Olive and avocado oil are examples of monounsaturated fats.

Polyunsaturated fats are liquid at room temperature or upon refrigeration and are highly unstable.  Polyunsaturated fats are fragile and are easily damaged by light and heat  turning rancid quickly. Vegetable oils and grape seed oil are examples of polyunsaturated fats. Polyunsaturated fatty acids are broken down into two subgroups:  Omega 3 and Omega 6 fatty acids.

 

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So what fats are healthy? and what fats are safe to cook with???  Animal fats and tropical oils  that are high in saturated fat – yes saturated fat!  Your body needs saturated fat to function optimally! Saturated fats are the most stable for higher temperature cooking (baking, frying, broiling, grilling, sautéing and roasting). Some excellent choices are lard, Ghee (clarified butter), beef and lamb tallow, chicken, duck & goose fat (from grass-fed/pastured/organic animals), coconut & red palm oil (organic, virgin, sustainably sourced).  Vegetables roasted in duck fat are to die for!!!

 

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Monounsaturated fats can be safely used for brief stir-frying, light sautéing,  and slow simmering over low heat.  Good choices are pure unfiltered/unrefined/uncut olive oil (contrary to popular belief, olive oil is safe for light cooking less than 400 degrees), peanut oil (occasionally as it is high in PUFA’s), avocado oil, macadamia nut oil, and sesame oil. High heat cooking  may damage MUFA’s resulting in free radical damage.  Healthy monounsaturated fats support the immune system and joint health.

 

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Polyunsaturated vegetable oils including  flax, hemp, pine nut, pumpkin, grape seed oil and high oleic sunflower oil should never be heated or used in cooking  (despite what their labels may say). They should be stored in the refrigerator. Due to their high omega-6 content, these oils should be used sparingly and must be unrefined and unprocessed/cold pressed. (Which can be difficult to find).  Omega-3 rich flax oil should always be refrigerated and used sparingly in small amounts only (drizzle on salads, or in smoothies). High Oleic sunflower oil has some MUFA’s so very light heating would be acceptable.

Omega-6 liquid evening primrose, borage and black currant seed oils are highly reactive, and should never be cooked.  Use in very small amounts as in supplements only.

 

Fats I recommend AVOIDING completely:

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Vegetable oils  canola, soybean, cottonseed, safflower, sunflower and corn oil (including margarine/spreads made with them).  All of these (artery clogging  hydrogenated trans fats) oils are used in processed foods, fast food/restaurants.  They are cheap genetically modified highly processed industrial oils that have only been in the human diet for a short amount of time.  Our bodies do not recognize these oils as food and they are not fit for human consumption!  Canola oil is a marketing ploy at it’s best – touted for its omega-3 and MUFA’s it is a highly processed rancid oil, derived from the genetically modified rapeseed plant. It is often partially hydrogenated to increase stability turning the delicate omega-3 fatty acids rancid quickly (free radicals). Soybean, cottonseed, corn, and safflower oils (also gmo) go through similar processing leaving them vulnerable to oxidation and free radical production when exposed to heat and light.  Soy/Soybean oil in addition depresses thyroid function.  Processed Omega-6 vegetable oils promote inflammation in the body. Best to get your Omega-6’s from vegetables, raw nuts and seeds.

 

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I am a big fan of BUTTER!   Butter makes everything taste better and there is no reason to fear it!  Quality unprocessed real butter from grass-fed cows contains small amounts of omega -3 and omega-6’s in a healthy ratio along with Conjugated Linoleic Acid (CLA) helpful for weight management, muscle growth and cancer protection.  Butter contains the fat soluble vitamins A, D, E, and K which help us absorb and assimilate minerals.  Butter also has Butyric acid which provides protection from fungal infections and tumor growth. The Arachidonic fatty acids found in butter aid in proper inflammatory and anti-inflammatory processes.   Butterfat boosts cell membrane integrity and brain function. Margarines’ fat profile is a total fail in comparison!

 

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Embrace Healthy Fats!

Fats play a very important role in our health and bodies.  Healthy fats are imperative to good health and do not make you fat. Thanks to an inaccurate study done over 50 years ago, we were led to believe that consuming  fat was bad, and that saturated fat led to high cholesterol and heart disease.  This theory has been proven to be completely false.  We are now seeing the detrimental side effects and suffering of the low fat no fat era with countless degenerative diseases. So aim for a balance of healthy fats  (sat, mono & poly) and improve your omega 6 to omega 3 ratio by consuming less polyunsaturated (vegetable oils) in processed foods and fast food/restaurants. Source fats from quality grass-fed/pastured/organic animals, and oils that are organic/unprocessed/cold pressed and unrefined. Ditch the toxic vegetable oils. Good healthy fats are the preferred fuel of the heart and provide an excellent source of long burning fuel for the body.  Fat fear not!

To learn more about healthy fats and the important role they play in our health, please visit the Weston A. Price Foundation  for additional information.

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Sources:  Nutritional Therapy Association (NTA)

 

 

 

CSA, Detoxification, Farming, Gardening, Health, Health Food, Holistic, Nutrition, Nutritional Therapy, Organic, Soup, Vegetables, Wellness

Carrot Soup

Healthy vegetarian soup puree

By Cynthia Hill, NTP

“March” into Spring with a quick and easy velvety smooth carrot soup!  Just a handful of fresh ingredients makes this soup the perfect warm up for Spring.  Aside from tasting delicious, carrot soup is packed full of nutrients too.  Carrots are high in vitamin A and a very good source of biotin, vitamin K, fiber, molybdenum, vitamin B6, and vitamin C. Collagen rich chicken stock/bone broth promotes healthy digestion, healthy hair and nail growth, and reduces joint pain and inflammation.  Onions and garlic are  rich in sulphur compounds and flavonoids.  Full fat yogurt provides calcium and good bacteria (probiotics).  Butter of course adds flavor (everything tastes better with butter!) and has a long list of health benefits including promoting  the absorption of minerals, high in vitamin A, E, K, selenium, CLA and antioxidants. And lastly, herbs contain antibacterial/anti-inflammatory/antioxidant properties.

Carrot Soup

Ingredients:

2 lbs. organic carrots, scrubbed and quartered lengthwise

4 cups chicken stock or bone broth (homemade, organic, free range is best)

1 cup finely chopped organic yellow onion

2 small cloves organic garlic

1 cup full fat yogurt (grass-fed or organic is best)

3-4 tbsp. butter (grass-fed or organic is best)

Fresh or dried thyme, dill or parsley

To make:

Salt chicken stock to taste. (a good quality sea salt is best)

Parboil carrots in chicken stock about 12 to 15 minutes until just tender.   Let cool.

While carrots are cooling, sauté the onion and garlic in butter until soft.

Purée  carrots, stock, sautéed onions & garlic and yogurt using a stick blender (or regular blender) until smooth.

Add some fresh thyme, dill or parsley  (or about  1 tsp. dried),  additional salt and pepper to taste.

Heat slowly over low heat until warmed through, or chill and serve cold.

For another pretty presentation, swirl a dollop of sour cream and add a thyme, dill or parsley sprig to individual bowls (optional).

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Recipe adapted from Jennifer Dillman, NTP

 

CSA, Detoxification, Farming, Gardening, Health, Health Food, Holistic, Nutrition, Nutritional Therapy, Organic, Vegetables, Wellness

Get Your Veggies On!

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We all know how good vegetables and fruits are for us.   From anti-aging, disease preventing antioxidants, to vitamins, minerals and fiber, fruits & vegetables are nutritional  powerhouses and the foundation of a healthy diet.  Antidote Wellness Therapies is super excited to be hosting a Summer and Fall CSA with Turtle Creek Gardens.  Turtle Creek Gardens is located just North of Delavan and is USDA/MOSA Certified Organic. Click here to learn more about Turtle Creek Gardens Farm.

Not familiar with a CSA?  CSA stands for Community Supported Agriculture.  A CSA is a great way to purchase local seasonal produce right from the farmer.  Purchasing a CSA allows you to know your farmer and how and where your food is grown, putting your dollars back into the community.

So how does a CSA work?  The farmer offers a certain number of shares to the public.  Shares typically include a box of vegetables but other farm products may be offered as well such as fruits, herbs, eggs, cheese, honey, meats and so on.  Buyers purchase a share or subscription/membership.  In return, the member receives a box of seasonal produce weekly or bi-weekly throughout the growing season delivered to a designated drop off site.

This arrangement is beneficial to both the farmer and the consumer.  The farmer can market during the off-season, receive payment early helping with cash flow, and get an idea on how much and what to plant, and has an opportunity to get to know his/her customers.  The consumer benefits by getting the freshest foods possible direct from the farmer, exposure to new vegetables and ways of cooking them and developing a relationship with the farmer who grows their food.

Turtle Creek Gardens CSA will be delivering right here to Antidote for easy pick up every other Wednesday from 4-6 pm. Wondering what you will receive in your Turtle Creek Gardens CSA box?  View a slide show here.

*The deadline is fast approaching and shares are limited.  Sign up today and enjoy fresh local produce from June to November!  Contact Antidote Wellness Therapies at 262.298.5055 for a sign up form or directly with Turtle Creek Gardens here. (Make a note on the application that Antidote Wellness Therapies is your pick up location).  Please join Antidote as we get our veggies on!

1446167307_d8acf70ad403By Cynthia Hill, Nutritional Therapy Practitioner at Antidote Wellness Therapies