Lucid Nutrition

Healthiest Foods in Mexican Cuisine

Mexican food, like the culture, is intense, spicy and full of variety, sometimes even being referred to as mestizaje, or "mixing." While corn, and particularly corn tortillas, plays a fundamental role in most all Mexican cuisine, there are many other ingredients in Mexican cooking that add not only characteristic flavors but also incredible nutrients.

1. Avocados

Avocados are probably most well known in the States for the popular guacamole dip, but in Mexico they're also used in salads, soups and main dishes. Avocado, sometimes called the "alligator pear," (yes, avocados are a fruit) comes from the Aztec word "ahuacalt."

Health Benefits: Avocados are an excellent source of the healthy monounsaturated fat oleic acid, which may help lower cholesterol and protect against breast cancer. They also contain the highest amount of the carotenoid lutein among commonly eaten fruits, along with high amounts of other carotenoids and vitamin E, which together have been found to inhibit prostate cancer growth.

Plus, because healthy carotenoids are fat-soluble, consuming avocados, which are naturally rich in monounsaturated fat, might enhance your body's ability to absorb these healthy nutrients from other vegetables.

2. Hot Chili Peppers

Fresh and dried chili peppers are what give Mexican dishes their characteristic spice, though specific peppers are used for flavor while others are used for heat. Some popular varieties include jalapeno, poblano, serrano, guajillo, chipotle, pasilla, habanero, ancho, mulato and cascabel.

Health Benefits: Capsaicin is the active ingredient in chili peppers, giving them not only their spice but also their health benefits. In fact, the hotter the pepper, the more capsaicin it contains. This spicy compound has been found to:

• Fight cancer

• Provide pain relief

• Prevent sinusitis and relieve congestion

• Fight inflammation

• Relieve intestinal disease

• Protect the heart by reducing cholesterol, triglycerides and platelet aggregation

• Help your body burn fat and lose weight

3. Pinto and Black Beans

Beans are another major staple ingredient in Mexican cuisine, perhaps second only to corn. While a variety of beans, like pinto, lentils, kidney beans and fava beans, are used in Mexican cooking, we're focusing on pinto and black beans because they're more common in Mexican cooking and they offer a unique nutritional benefit -- lots of antioxidants. Typically, Mexican beans are served boiled or refried.

Health Benefits: Pinto and black beans are rich in antioxidants, both making it into the top 20 antioxidant-rich foods list, according to a 2004 study in the Journal of Agricultural and Food Chemistry.

Plus, beans are high in dietary fiber, which is an excellent cholesterol fighter, and the complex carbohydrates they contain help keep your blood sugar levels balanced throughout the day -- essential for staying alert and feeling energized.

4. Cilantro

Cilantro, sometimes referred to as Mexican or Chinese parsley, has a strong flavor that people usually love or hate. In Mexican cuisine, it's a popular herb used in guacamole, salsas and sauces.

Health Benefits: Cilantro is rich in beneficial phytonutrients, flavonoids and active phenolic acid compounds, which may be responsible for many of its health benefits. Cilantro, and its seeds, have been found to help control blood sugar, lower cholesterol and fight inflammation and free radicals. Cilantro may also have antimicrobial properties.

5. Tomatoes

Fresh tomatoes are the backbone of many Mexican salsas and, mixed with chilies, they're used in everything from soups and salads to sauces, meat and seafood dishes.

Health Benefits: Tomatoes are rich in lycopene, a carotenoid with potent antioxidant and cancer-fighting properties. Lycopene protects cells from oxygen damage, fights colorectal, prostate, breast, endometrial, lung, and pancreatic cancers, and reduces your risk of heart disease. Studies have found that lycopene works synergistically with other phytonutrients in tomatoes to provide these benefits. Tomatoes are also an excellent source of vitamins C, A and K.

6. Papaya

Fresh fruit is popular in Mexico, particularly for breakfast, and papaya -- said to have been called the "fruit of the angels" by Christopher Columbus -- is commonly eaten alone or as an addition to salsas and sauces.

Health Benefits: Papaya is full of antioxidants, B vitamins, folate, pantothenic acid, fiber and more, which work in synergy to provide a range of health benefits. Papaya has been found to protect against heart disease and colon cancer, fight inflammation and macular degeneration, and support the immune system.

It also contains papain, an enzyme that's good for digestion and is also used to treat sports injuries and other trauma and allergies.

Source: 6Wise

How to Save the World: One Man, One Cow, One World Trailer

In response to farmer suicides in India.

What does an environmentally friendly biodynamic food system capable of feeding everyone actually look like?

This film is a blueprint for a post-industrial future. It takes you into the heart of the world's most important renaissance.

The outcome of the battle for agricultural control in India may just dictate the future of the earth.

Our existence on this planet is precarious.

Modern industrial agriculture is destroying the earth:
Desertification, water scarcity, toxic cocktails of agricultural chemicals pervading our food chains, ocean ecosystem collapse, soil erosion and massive loss of soil fertility.

Our ecosystems ore overwhelmed. Humanity's increasing demands are exceeding the Earth's carrying capacity.

A simple recipe to save the world?

One old man and a bucket of cow-dung.

Why YOU should see this film

Modern agriculture causes topsoil to be eroded at 3 million tons per hour. (that’s 26 billion tons a year)

Human mass is replacing biomass and other species. The carrying capacity of the earth is almost spent.

To maintain our comfort zone lifestyles we will soon need five earths to sustain us in the style to which we have become accustomed.

The mantra of free trade has failed the world’s poor. There is a better way.

Human created climate change is destroying the Planet. Ecosystems collapse is not some sci-fi fantasy. It is real and it is happening. Right now.

Biodynamic agriculture may be the only answer we have left.

"When I go into my garden with a spade, and dig a bed, I feel such an exhilaration and health that I discover that I have been defrauding myself all this time in letting others do for me what I should have done with my own hands." Ralph Waldo Emerson

Hungry Planet: What the World Eats

Food Costs and Comparisons Across Cultures

Can you imagine the opportunity to have dinner with 30 different families...in 24 countries? What do they shop for? Where are their farms? How do they prepare for meals? And what are their eating habits like?

Photographer Peter Menzel and writer Faith D'Aluisio (Women in the Material World) went on a journey to find answers to these questions for the book, Hungry Planet: What the World Eats. (2005).

"Because the book makes many of its points through the eye, we see--and feel--more than we might otherwise. Issues that influence how the families are nourished (or not) are made more immediate. Quietly, the book reveals the intersection of nutrition and politics, of the particular and universal. It's a wonderful and worthy feat". --Arthur Boehm, Blue Ginger: East Meets West Cooking with Ming Tsai.

From the Book:

Germany: The Melander Family of Bargteheide
Food Expenditure for One week: 375.39 Euros or $500.07

United States: The Revis Family of North Carolina
Food Expenditure for One Week: $341.98

Italy: The Manzo Family of Sicily
Food Expenditure for One Week: 214.36 Euros or $260.11

Mexico: The Casales Family of Cuernavaca
Food Expenditure for One Week: 1,862.78 Mexican Pesos or $189.09

Poland: The Sobczynscy Family of Konstancin-Jeziorna
Food Expenditure for One Week: 582.48 Zlotys or $151.27

Egypt: The Ahmed Family of Cairo
Food Expenditure for One Week: 387.85 Egyptian Pounds or $68.53

Ecuador: The Ayme Family of Tingo
Food Expenditure for One Week: $31.55

Bhutan: The Namgy Family of Shingkhey Village
Food Expenditure for One Week: 224.93 ngultrum or $5.03

Chad: The Aboubakar Family of Breidjing Camp
Food Expenditure for One Week: 685 CFA Francs or $1.23

 

 

 

Recipe: Veggie Enchiladas Verdes

For Salsa Verde:

About 6 good size tomatillos
Bunch of cilantro chopped
Juice from Half of Lime
1-2 green jalapenos diced
1/2 white onion chopped
1-2 cloves of garlic minced
1/2 small avocado
1 tsp sugar (optional)

Cut tomatillos in half. Boil or steam them for about 10 minutes or until soft. They will start to look translucent and you might be able to see the seeds through them. Meanwhile, sautte the onions and garlic in a lil veggie broth or water for a few minutes. The smell will be absolutely wonderful as the veggies are softened.

When the tomatillos have cooled for a few minutes, place all of the them and the onions/garlic in a food processor or blender for less than a minute. Then add cilantro and avocado and blend until you reach the desired consistency. I like it smooth but not so much like baby food. If you do not have a food processor you can use a masher.

For Enchiladas:

-6 whole grain tortillas
-About 3 cups lightly steamed veggies of your choice; I used broccoli and yellow squash (chopped small) You might also like to try Spinach and Mushrooms.
-1 can Black Beans heated with a dash of curry powder, cumin, garlic powder (optional for flavor)

Preheat oven to 350º While oven is preheating warm up the tortillas for a few minutes until they are soft. In baking dish spread a bit of the salsa verde on the bottom so that tortillas will not stick afterwards.

Spread black beans & salsa verde on tortillas. Add veggies and roll it up placing finished rolled side down in baking dish. Repeat. Top with black beans and more salsa verde. Bake for 8-9 minutes. Serve with any left over black beans and steamed veggies or brown rice. Enjoy!

Nutritional Value of this Meal:

Black beans: Excellent source of Protein, Fiber, some Omega 3's.   

Avocado: Some good fat, low in Cholesterol and Sodium, a good source of Dietary Fiber, Vitamin C, Vitamin K and Folate.

Broccoli: Did you know that Broccoli is 40% Protein! And also a very good source of fiber and antioxidants. I know we all know broccoli is good for us! It's green.

Whole grain tortillas: Whole grains contain all three edible parts of a grain: the inner germ, the middle endosperm and the outer bran covering. Whole grains are therefore richer in fiber, vitamins, minerals and a multitude of disease-fighting substances. By contrast, refined grains have most of their germ and bran removed during processing, resulting in a depletion of many nutritious compounds.

Tomatillos: These low cal-fat free "fruits" provide beta carotene, iron, magnesium, fiber, vitamin C, vitamin K, potassium, & niacin.

Onions/Garlic: Making onion and garlic a staple in your healthy way of eating may greatly lower your risk of several common cancers, suggests a large data set of case-control studies from Southern European populations (Galeone C, Pelucchi C et al, American Journal of Clinical Nutrition).

“The consciousness of food depends mostly on the consciousness of the cook,” says Sri Chinmoy. “It is true that food itself has its own consciousness, but since the cook is a human being, he has a more evolved consciousness than the food. So the cook can transform the consciousness of the food if he/she wants to do so. He can add to the consciousness of the food, or he can even bring the consciousness of the food into his own consciousness for enlightenment.”

All About Spaghetti Squash

This vegetable is a dream. Even though it is a "winter squash" I can not help but to buy and prepare it all year long. I guess the reason for this is because it is so light, crisp, and refreshing after it is cooked which is perfect anytime.

When seeking a spaghetti squash at my local grocery store or farmer's market, I try to look for a firm, delicately yellow-colored beauty weighing about 4-8 pounds. When selecting, I choose those with smooth skins, avoiding those that over shine or have soft spots. The larger the squash, the thicker the strands will be. You can store the squash in a cool dry place and it will keep for at least a month. But you won't want to wait that long to have it.

Alright, so back at home you will need a lil arm power, a good knife and an open eye. Cut the squash length wise in half, remove the seeds with a spoon, and bake it face down for 45 minutes. If your squash is too hard to cut just pierce the skin in several places (with an ice pick or fork if necessary) and bake it whole at 375 degrees for 45 minutes, turning it once.

You can also microwave it for faster results by again cutting the squash in half lengthwise and removing the seeds. Place the squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. (I personally prefer the toasty taste after it is baked in the oven). Either way, it's ready when the skin gives easily under pressure and the meat is tender. That's right I said meat. Veggie Meat! The squash will fork loose from the shell and resemble spaghetti! How neat is that? The first time I made this I was amazed.

Tips for Preparing:
There are so many things you can do with this vegetable. Did you know that spaghetti squash contains a mere 25 calories per half cup? By replacing the pasta you would normally use when making spaghetti; this vegetable will not only lower calories and carbs drastically, but will also add to you & your family's intake of necessary nutrients. It is a good source of Dietary Fiber (our goal is 30-40 grams daily) Vitamin C, Vitamin B6, Iron, and Potassium.

Do not limit your creativity with this veggie. There can't possibly be a way you can make this taste bad. Try it over sauteed onions in vegetable broth, with peas, corn, and chopped tomatoes. Add some curry powder and a dash of cinnamon. Have it cold in salads or my way: dressed simply with a lil soy butter, pepper, and basil. Next time, I am having it like this: Spaghetti Squash, Shitake, Arugula, and Pistachio Spring Roll. Those are my kind of my flavors:)

To conclude, I thought I should recommend Earth Balance Soy Garden; an all natural buttery spread made from whole soybeans. It's 100% vegan and melts, tastes, and smells strikingly like the real thing. Also it is perfect for that piece of lightly toasted whole grain bread I like to have with dinner. A guilt free indulgence. Yum.

Mindful cooking and eating is a nourishing dance.

More reasons to drink Green Tea

A recent study published in Circulation, the journal of the American Heart Association, found that drinking at least two cups of green tea a day reduces the risk of dying from a heart attack by an astonishing 44 percent.

Green tea contains a variety of chemical compounds, minerals, vitamins, volatile oils and essential nutrients, but the primary compounds believed to provide green tea with its health and medicinal effects are polyphenols, particulary epigallocatechin gallate (EGCG).

Green Tea catechins (EGCG)  belong to the flavan-3-ol flavonoids which are potent antioxidant compounds. The extraordinary health benefits of these class of polyphenolic substances in green tea are instrumental in preventing, inhibiting, and combating oxidative stress, a syndrome causative of some neurodegenerative diseases, some cardiovascular diseases, and certain cancers.

One study in the Journal of Allergy and Clinical Immunology has also been shown to reduce the risk of HIV infection and slow the spread of the virus in people who are already infected. The journal shows that the EGCG component prevents the virus that causes AIDS from binding to immune system cells. EGCG does this by binding to immune system cells first, leaving no room for HIV to attach to the cells. Researchers stress that this is not a cure, nor is it a safe way to avoid infection but do suggest that it should be used in combination with conventional medicines to improve quality of life for those infected.

Simply sipping can:

• Help Reduce Cholesterol

• Burn Calories by raising metabolism and decreasing appetite

• Sustain your body with vitamins C (a stress reliever, infection fighter, and immune system booster), vitamin B (a carbohydrate metabolizer), and vitamin E (an aging fighter)

• Reduce plaque formation and bacterial infections in the mouth

• Provide the body with minerals such as magnesium, zinc and potassium

• Aid with the prevention and relief of type-two diabetes, specifically cataracts.

• Relieve and prevent arthritis

My Pick:

Over the past few weeks I've been trying out different brands of teas. Typical teas found in the grocery store do not compare to the health benefits of Srina green tea due to the fact that many packaged teas contain fluoride and/or aluminum. The fragrance of this loose leafed tea is much more therapeutic in nature than its counterparts; deliciously light and refreshingly sweet.

Additionally, consumers who buy Srina green tea will effectively be supporting the Paradise Community Project in Sri Lanka and assisting in better living for the small-scale farmers. The project is committed to eco-friendly farming and offers their farmers above-average wages, a clean and safe working environment and training towards sustainable development using local natural resources.

The benefits of green tea are obviously unending and becoming conscious of where we get our foods should be prerequisites for consuming them. Supporting the Srina tea farms has brought a sense of peace to my entire being, and I'm not just saying that, it really did:)

P.S. The packaging is quite impressive available in either a sac, hand wrapped in a rustic recycled paper and tied with natural fiber, or a basket, constructed of woven natural cane wreaths. They make for perfect gifts.

Energize, Detoxify, and Prolong Your Life - Sip green tea daily!

Buying Organic Produce

Laboratory studies show that pesticides can cause health problems, such as birth defects, nerve damage, cancer, and other effects that might occur over a long period of time.  However, these effects depend on how toxic the pesticide is and how much of it  is consumed. Some pesticides also pose unique health risks to children.*

You see, pesticides cause disEase and death.Their ultimate goal is to kill...bugs and pests. But they also have the power to disrupt our health, development, fertility, energy, vitality, and longevity, not to mention the environment. So, not only is it necessary to eat our fruits and veggies, but it is also beneficial to try try try to buy organically.

"Organically grown" food is food grown and processed using no synthetic fertilizers or pesticides. Pesticides derived from natural sources (e.g., biological pesticides) may be used in producing organically grown food. And even though it is impossible to eliminate and prevent all pesticide residues from entering our bodies, we as consumers would be smart to move more towards the organically grown and organically processed foods as a way to reduce our exposure to synthetic pesticides and fertilizers. See this article on Natural vs. Synthetic Pesticides for more info.

By avoiding the most contaminated fruits and vegetables and eating those least contaminated instead, you can significantly reduce your exposure to pesticides by 90 percent. And if you are unable to get them "organically" just be sure to soak and gently scrub your produce for a few minutes to remove toxins. Maybe even a homemade fruit/veggie bath or one of these guys can help you out:

Cleanliness is Godliness.

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