Mango Mania: Add Superfoods to Your Diet

Mango Mania

According to an article by Jenny Ivy published on Delicious Living.com, "The National Mango Board is touting multiple studies that found potential health benefits associated with eating mangos. These health benefits include improved blood pressure, blood sugar control and gut health."

Money Saving Tip

Stock up on mangos and start to include this superfood in your diet. I stock up on mangos when they are reasonably priced and enjoy them fresh as well as freeze some for later to use in smoothies!

Recipes

Next time you are at the store and find mangos, pick some up and prepare my Mango Overnight Oats Recipe. Pictured below are a few images of the Overnight Oats process.

Mangos are Nutritious

Mangos are SUPERFOODS containing over 20 different vitamins and minerals. Mangos are fat free, sodium free, and cholesterol free. According to the National Mango Board, 1 cup of mango has:

• 100 calories
• 100% of daily Vitamin C
• 35% of daily Vitamin A
• 20% of daily folate
• 12% of daily fiber 
• 10% of daily Vitamin B6

Mangos are Available Year Round

There are seven varieties of mangos and one is always in season. Each has a unique flavor and texture.  Read about the varieties at Mango.org.

Health Benefits of Mangos

Anti-Inflammatory Benefits
Researchers from Texas A&M University examined the absorption, metabolism, and excretion of gallic acid, galloyl glycosides, and gallotannins in lean and obese individuals that consumed 400g of freshly frozen mango pulp daily for six weeks. The study’s lead researcher suggests that extended mango consumption may offer increased anti-inflammatory benefits compared to sporadic mango consumption.

Gut Health
In a randomized pilot study, researchers from Texas A&M University, investigated the potential role of mango consumption in changes of the gut microbiota, bioavailability of galloyl metabolites, and anti-inflammatory activities in lean and obese subjects. They concluded that after six weeks of eating mangos, the fruit helped improve gut health in obese people.

Mango Trivia ... Allergies

Did you know mangos are related to cashews and pistachios? Some people have allergic reactions to mangos as they are not only related to cashews and pistachios but also poison oak, poison ivy, and poison sumac. If you have had a reaction to the other foods or plants, be cautious when considering whether a mango is the best choice for you.


Read more at Delicious Living ... New Studies Show Mangos Can Boost Health.

Reduce Food Waste

Did you know that more than 30% of all of the food grown in the USA is wasted? 

One Solution: Promote Produce's Taste and Nutrient Value, Not the Look

We can LITERALLY make applesauce out of apples or jam out of irregularly shaped strawberries. In February of 2018 NPR had a story about a Netflix Chef named David Chang whose show Ugly Delicious teaches people how to turn ugly produce into culinary delights.

I make applesauce/fruit sauce out of imperfect fruit. My peach sauce recipe is attached here.  I make chia jam out of imperfect fruit too. My berry chia jam recipe is attached here.

In August of 2018 Forbes published an article by Andria Cheng which looks into the issue of retailers throwing away food because it does not "look" good.

People need to celebrate food for its nutrients and flavor. Picture perfect produce can be used on a fruit or vegetable platter. Produce that is misshapen can be used as ingredients in dishes which bring out the flavor and nutrients rather than the appearance of the product. Celebrate nature and its variety.

Plant a garden or cultivate a plant depending on the space you have. You can teach your children, neighbors, or coworkers about how great the food is when you share with them what you grow, even if it is not picture perfect. Start with your circle of influence. Convince them and they will begin to spread the message.

For more information visit Delicious Living

Gluten Free Holiday Meal ... Surprising Sources of Gluten

If you are new to a GLUTEN FREE DIET or are welcoming someone into your house to share a meal and need to figure out what is gluten free that you can prepare, this list will provide you with some ideas of what to avoid. The dictionary defines gluten as a substance present in cereal grains, especially wheat, that is responsible for the elastic texture of dough. A mixture of two proteins, it causes illness in people with Celiac Disease. I will help you gain more specificity about what to avoid. For me, eating gluten free is about what I CAN eat; it is not about what I cannot.

When I first started eating a gluten free diet the choices were limited, many were packed with sugar, and the prices were very high. Today, there are more choices, products are more nutritious, and the prices have moderated. 

Yes, you CAN have Thanksgiving without gluten!

Surprising Places Gluten is Hiding:

1. Licorice - read the label. Some brands use wheat flour for the consistency.
2. Flavored Potato Chips - wheat starch may be a part of the flavoring to bind the flavors to the chip. A potato chip is gluten free, until this process. 
3. Worchestershire Sauce - often contains malt vinegar which is made from barley. Ask your server in a restaurant to make sure the Caesar Salad is OK for you. At home, use a product made from distilled white vinegar. 
4. Sushi - the sushi itself is gluten free. The soy sauce is not. Make sure yours is not made with soy, or a gluten free soy is used. 
5. Miso - May be made with barley, rice, or beans. Check labels to make sure you purchase a product made with rice or beans. 
6. Seasoning Mixes - As mentioned above with the potato chips, many seasonings include wheat so you need to read the label. NOT ALL seasoning mixes have gluten, but all are worth the read. 
7. Deli Meats - some contain fillers and flavorings with wheat. Read the labels to make sure you are getting a product you can eat. Many store clearly label the gluten free products on the shelf.
8. Salad Dressings - many use wheat or barley to create a thick consistency. Check the labels. You can always use oil and vinegar!
9. Sausage, Meatballs, Burgers - many pre-made meat products contain fillers to "stretch the dollar" and help increase profit. Read the labels and ask servers in a restaurant. At home, you can control the fillers used to "stretch your dollar" and use gluten free bread crumbs, gluten free oats, or ground flx seeds. 
10. Rice Mixes - rice is gluten free but many packaged or restaurant prepared rice mixes contain pasta. Read labels and ask servers!
11. Medicines - many medicines include gluten in the formulation. Read labels, check with a pharmacist, or contact the manufacturer. 
12. Personal Care Products - read the labels to avoid exposure to gluten. 

What are Common Sources of Gluten?

You can do a search online and find lists and lists. People have even created extensive lists of safe candy for holidays. Some of the most common include:

• Wheat ... cracked wheat...wheat starch...wheat bran
• Barley
• Bulger
• Rye
• Couscous
• Faro
• Einkorn
• Kamut
• Matzo
• Semolina
• Spelt

For more information read 10 Surprising Gluten Containing Foods at Delicious Living.

Beet Powder ... ADD THE RED

I love beets. I love to prepare beets boiled and roasted. I love to cook beet greens with balsamic and and olive oil.  I fell in love with borscht when I visited Poland 7 years ago. When I was introduced to BEET ROOT POWDER I was ALL IN!

Organifi Red and Nature's Truth make a great powder that can be turned into a beverage. Both products can be added to yogurt to kick start the most important meal of the day. I add 1 TSP of Beet root Powder to Greek Yogurt and fresh berries to start my day when I know I need an extra boost due to a busy, busy, morning. The vitamin boost helps me stay mentally clear and energized to tackle the important tasks I must handle each day.  I tend to "ADD THE RED" once or twice a week to my yogurt.

Formula ... It's as easy as 1-2-3

1. Combine 1 TSP Beet Powder with 1 cup yogurt
2. Add 1 cup berries ( prefer organic raspberries, strawberries, or pomegranate )
3. Sprinkle with Pepitas, hemp seeds, or gluten free granola

Food Trends for 2018 ... What Will 2019 Bring?

This time last year Delicious Living posted an article, Top 10 food trends for 2018 (as predicted by Whole Foods). As we look back on 2018 and look forward to 2019, what trends did you follow? What do you expect to trend in 2019?

TREND 1: High-tech goes plant-forward

Plant-based diets and dishes continue to dominate the food world, and now the tech industry has a seat at the table, too.

By using science to advance recipes and manipulate plant-based ingredients and proteins, these techniques are creating mind-bending alternatives like “bleeding” vegan burgers or sushi-grade “not-tuna” made from tomatoes. These new production techniques are also bringing some new varieties of nut milks and yogurts made from pili nuts, peas, bananas, macadamia nuts, and pecans.

Dairy-free indulgences like vegan frosting, brownies, ice cream, brioche and crème brûlée are getting so delicious, non-vegans won’t know the difference—or they might choose them anyway!

TREND 2: Puffed & popped snacks

New technology is revolutionizing all things puffed, popped, dried and crisped. New methods of processing and combining ingredients have paved the way for popped cassava chips, puffed pasta bow ties, seaweed fava chips and puffed rice clusters. Good-old-fashioned chips also get an upgrade as part of the trend, with better-for-you bites like jicama, parsnip or Brussels sprout crisps.

I love Chickpea Pops by Squeaky Pops! They come in Cheddar Cheese and Apple Cinnamon flavors. Recipe linked here.

TREND 3: Tacos come out of their shell

Tacos are shedding their shell for new kinds of wrappers and fillings too—think seaweed wrappers with poke filling. Classic tacos aren’t going anywhere, but greater attention to ingredients is upping their game. One end of the spectrum is hyper-authentic cooking with things like heirloom corn tortillas or classic barbacoa. And thanks to brands like Siete, there are grain-free options for paleo fans too.

TREND 4: Root-to-stem

Between nose-to-tail butchery and reducing food waste, a few forces are combining to inspire root-to-stem cooking, which makes use of the entire fruit or vegetable, including the stems or leaves that are less commonly eaten. Recipes like pickled watermelon rinds, beet-green pesto or broccoli-stem slaw have introduced consumers to new flavors and textures from old favorites.
Read my recipe for Beets and Balsamic on a Bed of Quinoa and Beet Green Patties.

TREND 5: Sparking Bubbly

LaCroix may have paved the way, but now there’s an entire booming category of sparkling beverages vying for your attention. Just don’t call them “soda.” These drinks are a far cry from their sugary predecessors. Flavored sparkling waters like plant-derived options from Sap! (made with maple and birch) and sparkling cold brew from Stumptown will are shaking up a fizzy fix. Shoppers are also toasting mocktail must-haves like Topo Chico and Whole Foods Market Lime Mint Elderflower Italian Sparkling Mineral Water. Cheers to the other kind of bubbly!

TREND 6: Transparency 2.0

More is more when it comes to product labeling. We want to know the real story behind our food, and how that item made its way from the source to the store. GMO transparency is top-of-mind, but there are other important details such as Fair Trade certification, responsible production and animal welfare standards.

Zego Foods is a trend setter in the industry. They stand behind their commitment to transparency. They make small batches that are glyphosate tested and allergy tested. They WANT consumers to know they care about what goes into the products and they check each step of the way!

TREND 7: Middle Eastern Influences

Middle Eastern culinary influences have made their way west for years, and 2018 will bring these tasty traditions into the mainstream. Things like hummus, pita and falafel were tasty entry points, but now consumers are ready to explore the deep traditions, regional nuances and classic ingredients of Middle Eastern cultures, with Persian, Israeli, Moroccan, Syrian and Lebanese influences rising to the top. Spices like harissa, cardamom and za’atar are hitting more menus, as well as dishes like shakshuka, grilled halloumi and lamb. Other trending Middle Eastern ingredients include pomegranate, eggplant, cucumber, parsley, mint, tahini, tomato jam and dried fruits.

TREND 8: Floral flavors

Foragers and culinary stars have embraced edible petals for years, but floral inspiration is finally in full bloom. From adding whole flowers and petals into dishes to infusing botanical flavors into drinks and snacks, this top trend makes for a subtly sweet taste and fresh aromatics. Look for flowers used like herbs in things such as lavender lattés and rose-flavored everything. Bright pink hibiscus teas are a hot (and iced) part of the trend, while elderflower is the new MVP (most valuable petal) of cocktails and bubbly drinks.

TREND 9: Super powders

Powders are serious power players. Because they’re so easy to incorporate, they’ve found their way into lattés, smoothies, nutrition bars, soups and baked goods.

For an energy boost or an alternative to coffee, powders like matcha, maca root and cacao are showing up in mugs everywhere. Ground turmeric powder is still on the rise, the ever-popular spice used in Ayurvedic medicine. I love incorporating matcha, maca, and beet powder (one at a time of course) in yogurt with some berries to start the day.
 
Smoothie fans are raising a glass to powders like spirulina, kale, herbs, and roots for an oh-so-green vibrancy that needs no Instagram filter. Even protein powders have evolved beyond bodybuilders to pack in new nutrients like skin- and hair-enhancing collagen.

Read my post for a adding beet root powder to yogurt. The same can be done with cinnamon, matcha, maca, and acai. Beet Powder ... ADD THE RED.

TREND 10: Functional mushrooms

Health food advocates are buzzing about functional mushrooms, which are traditionally used to support wellness as an ingredient in dietary supplements. Now, varieties like reishi, chaga, cordyceps and lion’s mane star in products across categories.

I love making pizzas with OYSTER MUSHROOMS (Recipe Linked Here) and  adding LIONS MANE to yogurt or a smoothie in the morning to ease stress.

Gluten Free and Paleo Friendly Flour for Holiday Baking

People who need to eat a special diet seem to search for the best flours to use to create the perfect baked good ... perhaps one that reminds them of what they ate before their diet changed. There are many flours on the market that are delicious and nutritious and can be used for holiday baking.

Almond Flour/Almond Meal

Almond flour is made from skinned almonds that are ground into a fine flour that can be great for baking. It is low in carbs and maintains an almost identical nutrient profile as whole almonds. Almond flour has polyunsaturated fats, which provide omega-3 fatty acids. Almond flour has a slightly nutty flavor and is great for savory breads, muffins, dense cakes (such as carrot cake), and meatloaf.

I love using Almond Flour to make granola bars and carrot cake. Follow the hyperlink for my recipes.

Cassava Flour

Cassava flour or tapioca starch derives from the starchy root vegetable known as yucca or cassava. Like almond flour, it too is gluten free and paleo friendly. Cassava flour is used to thicken sauces and soups, and is great for baking cakes, muffins, biscuits, or sandwich breads.

Coconut Flour

Coconut flour is a gluten free, grain-free, and allergen-friendly flour. It is high in fiber and iron and an excellent choice for either savory or sweet recipes. Coconut flour provides a slight coconut flavor to dishes and is very absorbent. When you use it in baking, add extra liquid. I find success modifying recipes and using part coconut flour and part almond flour.

Tigernut Flour

Tigernut is a root vegetable about the size of a chickpea that grows in Northern Africa and the Mediterranean. It has a crisp outside and a chewy center. Tigernut flour is naturally gluten free and high in protein, fiber, iron, and potassium. It can be used for both baking and cooking. Tigernut flour is sweet and earthy; it is a perfect paleo ingredient to use in low-carb breads and cookies.

 

Plantain Flour

Plantain flour is gluten free and lower in calories than regular all-purpose flour. It is rich in iron and potassium and is loaded with vitamin A and vitamin B. Plantain flour can be used to make flour-less banana bread, pancakes, and brownies. It has been a staple in Caribbean/West Indian cooking for many years and is just starting to catch on in the USA.




I have regularly used Almond and Coconut Flours from Bob's Red Mill for many years. I am excited to try the other flours and let you know what results I have!

If you wish additional details, read Jenny Ivy's article 5 paleo-friendly flours for the holiday season at Delicious Living.

Making Sense of Egg Carton Labels

Confused about the selection of eggs in the store? Wondering what is better to purchase, cage free, organic, free range, or pasture fed? I have been wondering myself so I did a little research to help all of us.

It's All About the Space

Cartons labeled cage free mean the hens are not in cages but are enclosed in a barn.

Free range hens are allowed 2 square feet to roam and may get some outdoor access. 

Pasture raised hens have 108 square feet to roam and love mostly outside. Pasture raised hens have the opportunity to flap their wings, peck the ground for insects, and spend up to six hours outside each day and "bunk" indoors each night. These eggs are available at farmer's markets and some supermarkets. A 2007 Mother Earth News Study found pasture raised hens to have 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, 2 times more omega-3 fatty acids, 3 times more vitamin E, and 7 times more beta carotene.

It's All About the Food

Omega-3 labels indicate the hen's feed included foods high in Omega-3s such as flaxseed, marine algae, or canola.
Vegetarian fed labels indicate the hen was not fed any animal byproducts.
USDA Organic labels indicate the hen's feed is grown without synthetic fertilizers, fungicides, or pesticides.

Empty Words

Eggs labeled Hormone-Free are unnecessary. Hens that are laying eggs are not given hormones. This is a marketing tool.
Eggs marked Natural are unnecessary. Eggs are natural. This is another marketing tool.

How Are the Birds Treated?

American Humane Certified label includes producers of cage free birds. It prohibits forced molting but allows beak cutting.
Animal Welfare Approved label limits flock size to 500 birds to allow generous space for foraging and and ranging outdoors. It prohibits forced molting and beak cutting.
Certified Organic label prohibits cages and the use of antibiotics and requires organic food and access to the outdoors. It does allow forced molting and beak cutting.


For more information read Delicious Living's article Understanding lingo on egg cartons by Jessie Shafer and TakePart.

Add Coconut Oil to Your Pantry

Coconut related products are gaining popularity and can be found in many aisles in the grocery store. Coconut water is popular to re-hydrate after physical exertion. Whole coconuts, coconut oil, coconut butter, coconut milk, coconut "flesh", and shredded coconut are just a few of the products available in stores. I have been enjoying adding coconut oil and coconut butter to recipes.

Coconut Oil

Why Cook With Coconut Oil?

• Coconut oil is solid at room temperature and is substituted for butter in many vegan recipes. Coconut oil is free from TRANS FATS, gluten, cholesterol, and animal products. It is easy to digest, gives you fast energy, and it is not stored as fat.
• Coconut oil is known to be 90% saturated fat. We have been told to stay away from saturated fats as they are known to raise "bad" cholesterol, the LDL.  Studies have shown that although coconut oil is HIGH in saturated fat it gives "good" cholesterol, the HDL a nudge. 
• Coconut oil is good for cooking as it has a high smoke point and a long shelf life (no need to refrigerate after opening). 

Your Body will Benefit from Coconut Oil

• Coconut oil is known to be good for you skin as it has antimicrobial and antiviral activities.
• Coconut oil is known to be good for your brain as it supports memory.
• Coconut oil is good for your heart, eyes, and joints. 
• Coconut oil contains 14 grams of healthy fats
• Coconut oil contains 6,200 mg of lauric acid to support a healthy metabolism
• Coconut oil contains 550 mg of capric acid to support healthy inflammation response 
• Coconut oil can be used as a leave in conditioner for your hair
• Coconut oil applied to the nail bed can work to prevent nail breakage

For more information, read the full article at Delicious Living.
For more information, read the full article Ask The Doctor: Coconut oil and health from Harvard Medical School.

The Buzz About Bees ... Bee Better Certification Coming Soon

Bees are important for the environment. I read an article once that said that bees are responsible for about every third bite of food we take! Unfortunately, the bee population is in decline. People need to be aware of the importance of bees in our food chain. WE NEED BEES!

Bees Provide People With MORE Than Honey
Bees are hard workers. For many of our favorite crops to develop, they need bees to help in the germination process. If we did not have bees, we would not have apples, melons, squash, almonds, or broccoli.

Protect The Bees, Plant Pollinator Friendly Plants
Over the past several years, large numbers of hives have diminished. Honey bees provide a key service to our agricultural production. You can help the honey bees through careful planting in your garden.

• Spring flowers that bees are drawn to include: crocus, hyacinth, borage, calendula, and wild lilac. 
• Summer flowers that bees feast on include: cosmos, echinacea, snapdragons foxglove, and hosta. 
• Late summer and early fall flowers that bees like include: zinnias, sedum, asters, witch hazel, and goldenrod.

Purchase Products Labeled Bee Better Certified
Be an informed consumer and look for the new labeling "BEE BETTER CERTIFIED" that will be available soon. The new label will help guide you in choosing ethical, environmentally-sound products: a certification for foods produced on bee-friendly farms. "The pillars of the program are: dedicating a minimum 5 percent of land to providing habitat—meaning abundant sources of pollen and nectar, such as hedgerows or flowering cover crops; providing nesting sites for pollinators in the form of (depending on the pollinator species) plants with pity-stems, undisturbed ground and plants butterflies can lay eggs in; and eliminating or minimizing the use of chemical pesticides" (Cernansky, Delicious Living).

Yes, You Can Make A Difference
Plant flowers that attract bees, purchase products labeled BEE BETTER CERTIFIED, and avoid using neonicotinoids in your gardening.

For more information, read the Delicious Living's Article "Be Better Certified" Could Help With Pollinator-Friendly Choices and the BBC Article Would We Starve Without Bees.