FOOD FOR THOUGHT: CHESNUTS ROASTING

Holiday cheer, sparkling lights, and the first sprinkles of snow, in the words (and voice,) of Andy Williams, “it’s the most wonderful time of the year.” While the holiday hustle and bustle is something that brings about much stress, there’s really nothing like the magic that this season brings. From gatherings with family and friends to gift giving, the months of November and December are also one of food-fanaticism. Holiday hams and Christmas roasts, fruitcakes, cookie trays, or perhaps mugs full of hot chocolate, the season brings about good times and good eats. One such seasonal bite are chestnuts, made popular due to the sultry Nat King Cole tune- "The Christmas Song." The song (one of my very favorites,) brings a sense of warmth and nostalgia in a fast-paced world, one that is hard to find anymore. And so to celebrate the season (and the song,) this week I will dive into the wonderful world of CHESTNUTS. Read on for a bit of their historical ties, health benefits, and of course, a delicious recipe that will make you appreciate “chestnuts roasting on an open fire” so much more.

CARB-LOVERS:

Once known as the “Sardian nut,” this member of the deciduous family of beech trees was originally brought over to Europe from Asia Minor (by the Sardis.) Due to its ability to grow in poor climates and soils, chestnuts (high in carbohydrates compared to other nuts) replaced a bulk of the grains and cereals in European diets for millennia. Sturdy and nutritionally dense, Alexander the Great planted trees on his treks across Europe, Greek armies were said to have feasted on the starchy nut for its satiety-inducing abilities, and early Christians used the nuts as a sign of chastity.

Lack of potatoes due to poor growing conditions in highland territories made the chestnut a staple food in such places as Tuscany, and in Gloucestershire England, the famous Tortworth village played home to a giant tree/landmark deemed the “Tortworth Chestnut,” which spanned over 50 feet. A mandate (that lasted for decades) to “plant four trees per year,” (one of which being the chestnut,) was made by the Governor of a town near Corsica, and other regions of Italy used the nut in cakes and cookies for holy days and holidays. Their popularity declined during the late 18^th century due to their correlation as being “food for the poor,” though they regained momentum back in the 1930’s. On US soil, American Indians were eating chestnuts long before European immigrants brought them over, however, a chestnut blight devastated the supply in 1904, taking nearly 40 years to regain strength. Today, most of the nuts we find at the store hail from Sicily or Portugal, as the US still only produces less than 1% of the worlds supply.

A NUT LIKE NO OTHER:

While they are classified as being a nut (defined as a fruit with a hard, inedible shell,) chestnuts contain very little protein or fat, and are predominately made of complex carbohydrates: approximately 44 grams per 3.5 ounces. While a low-carbohydrate diet is all the rage, carbohydrates are an essential component to our daily nutritional requirements, and the type of carbohydrates these starchy little guys contain is of the complex variety- meaning it takes more energy and time to break down in the body. Don’t be scared off, chestnuts have a lot more to offer then just smart-carbs…

FIBER UP: Chestnuts are chock full of dietary fiber, a type of carbohydrate which the body cannot digest, adding bulk to our stools and aiding the removal of toxins and other waste products from our gastrointestinal tract.

a.    SAYONARA SWEET TOOTH: With a high starch content, chestnuts are naturally “sweet,” to the tongue, however their fiber content helps to slow the release of sugar in the blood, meaning that you get a steady stream of energy instead of a quick hit.

b.   PILE ON THE PRE-BIOTICS: If you had a chance to read the post about PROBIOTICS/PREBIOTICS, you will understand the importance that the latter has on allowing our guts and our good bacteria thrive. Chestnuts contain a hefty dose of certain fibers that the beneficial bacteria in our colon love, meaning a happy and healthy microbiome.

BONE & BRAIN BOOSTS: Chock full of B vitamins and certain minerals, chestnuts are a great snack to eat all year long (so stock up while you can and freeze extras for the rest of the year!)

a.    BONE UP! Manganese is a trace mineral whose location is the body predominately resides in the bones (43%.) It helps the functioning of specific enzymes that are essential in the process of bone growth and maintenance.

b. BRAINY B’s: A single serving of chestnuts provides you with a nice dose of B vitamins, which are not only essential in metabolic health, but also extremely important in proper cognitive functioning. Roast em’ up and reap the benefits of B6, folate, and thiamin (B3.)

SELECTING & STORING:

Chestnuts are harvested from October thru March, and the lack of US growers makes the fresh forms a hard-find outside of the holiday season. While canned or vacuumed versions can be found year-round, selecting fresh nuts without blemishes, that have a smooth and glossy shell, without any cracks or shrivels.Do not try to eat the shell as it contains astringent compounds, which could pose allergenic to some (and it doesn’t taste good either ) Store them in a cool, dry place for up to one week, or in a breathable container in your fridge for up to 1 month. They may also be frozen in their shell for up to four months. Chestnut flour and dried chestnuts have very short shelf lives due their ability to go rancid, so keep these products frozen and thaw just before using. Cutting an “x” on the tips of chestnuts before roasting (over an open fire, or in your oven,) will help release the skins. Roast @ 425F for 35-40 minutes.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! Stay tuned for January’s line up, featuring a “Ring in the New Year Right,” detox series!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Chestnut “Biscoff” Snackers

The Belgian “biscoff” or “speculoos” cookies are a popular dessert found traditionally as accompaniments to tea, but can now be found as a sugary spread for sandwiches, in flavored lattes, and even swirled into ice cream (heres looking at you B&J!) With a little more than a week (!!!) left until Christmas, here is a spin on classic gingerbread, using not so classic ingredients! (* If you don’t have chestnuts on hand, swap for almond flour.)

Makes about 2 dozen cookies

1 ½ cups chestnut flour (can be found online)

½ cup coconut flour

1/3 cup local honey

1/3 cup refined coconut oil, melted

¾ tsp. ground cinnamon

¼ tsp. nutmeg

¼ tsp. sea salt

1/16 tsp. ground cardamom & star anise

Preheat oven to 350 F. Mix ingredients in a stand mixer or by hand until incorporated. Roll into a log and wrap in plastic wrap. Refrigerate for at least 30 minutes. Slice into thin cookies, about ¼ inch thick and place on a parchment lined baking sheet. Bake for 10-12 minutes, Let cool until set.  

FOOD FOR THOUGHT: SWEET ON SWEET POTATOES

A staple on most Thanksgiving tables each year, the humble sweet potato is commonly whipped up into a dish that is more akin to a dessert then a dinner-side. Humble as they come, sweet potatoes are available all year round, yet the cooler temperatures stress these root veggies to produce more starch. In plants, starch is the storage form of sugar, and this equates to sweeter sweet potatoes; pardon the pun! Whether you love em’ pureed into a buttery mash, toppled with cinnamon and marshmallows, or whizzed into a holiday pie, sweet potatoes have an interesting history, and a heft of health benefits. Read on for some fun tid-bits, health insight, and of course, a seasonal recipe that would be a welcome addition to your Thanksgiving dinner table!

PERUVIAN ROOTS:

Peru is known for the predominance of potatoes in their cuisine, specifically a type of purple potato whose high antioxidant content and gorgeous violet color is a sight to be seen. That being said, the orange hued sweet potatoes we know and love have been traced as far back as 8000 BC to both Peru and other regions of South/Central America. Radiocarbon data (a process of using organic carbons from food remnants to trace their origin) also shows that sweet potatoes were being grown and cultivated in the Cook Islands and Polynesia during the 1500’s, and the original thought that the seeds “washed up” onto the shores and began growing was negated as the type of species that grows on those lands are actually spread by vine cutting, not seeding.

In 1594, sweet potatoes made their way to China, whose Governor encouraged the growing of, and they soon popped up in Japan and Korea due to their hardiness when faced with environmental factors (can you say typhoon?) Through trade and invasions, sweet potatoes and their many varietals became a staple in countries across the globe: from the Caribbean “boniato,” to the Tuluese “kelang,” other parts of the globe love and adore the sweet veggie (almost) as much as the western world (Americas.) Sweet potatoes eventually landed in the New World (Americas,) by European caravan: Columbus likely obtaining seeds from the West Indies, Balboa in Central America, Captain Cook in Polynesia, and Pizarro in Peru. Once the hardy vegetable took foot in America, its dependability and nutrient density made them a staple food for both the poor and rich. George Washington was a sweet potato farmer before becoming President, George Washington Carver helped regenerate the soil depleting properties of cotton with sweet potato plants, and the starchy root is said to have played a role in keeping hunger at bay during the Revolutionary War, Civil War, and both WW I & II (Great Depression.) Today, the US is responsible for growing 3% of the worlds total sweet potato crops (North Carolina being the primary state,) and the average American consumes roughly 7.5 pounds per year (up from four pounds in 2000!)

POUR SOME SUGAR ON ME:

While called a potato, sweet potatoes are actually members of the morning glory family. And while you may get confused between yams versus sweet potatoes (true yams are a non-sweet, scaly and very starchy tuber native to Africa and Asia,) the US Department of Agriculture requires that both terms are used for labeling true sweet potatoes. So no matter if you pick up a “yam” or “sweet potato,” more often than not, you’re gonna’ be chomping down on some sweet old sweets.

◼UNCANNY CAROTENOIDS:  Carotenoids are the pre-cursor form of Vitamin A found in plants. The beta-carotenoid form found in sweet potatoes has been shown to be even more absorbable compared to other carotenoid rich veggies (dark leafy greens,) and when paired with a fat (3-5 grams,) you can enhance the absorption even more! A 3.5-ounce portion is said to have approximately 100-1600 mcg of Vitamin A (RAE,) equating to 35% of your daily requirements!

TALK TO ME: This specific form of vitamin A supports cell communication, enhancing the conversations between immune cells and reproductive cells.  

SUNGLASSES @ NIGHT: Retinal (from vitamin A) is essential for the production of a retina-based pigment known as RHODOPSIN. This pigment allows humans to see at night, or in dim lighting.

◼AMPLE ANTIOXIDANTS: In addition to their high carotenoid content, certain color pigments found in both the flesh and skins of sweet potatoes (especially those purple Peruvian or Okinawan varietals) may have the ability to inhibit the negative effects of heavy metals and cell damage in our GI tracts (gut.)

GET FLOWING: Those same antioxidants have recently been studied for their effects on a specific protein- FIBRINOGEN- that is responsible for blood clotting in the body. Those suffering from cardiovascular disease, metabolic syndrome, high blood pressure, or diabetes have to be mindful of this “clot factor.” Intake of sweet potatoes has shown to not only decrease overall inflammation, but also the concentrations of fibrinogen in the blood!

◼FIBER FULL: With a whopping 6.6 grams of fiber in a medium sweet potato, these root vegetables not only support gut health and regularity by sweeping up wastes and promoting healthy bowels, but when cooked and cooled, the starch that sweet potatoes contain forms “resistant starches.” These are unable to be processed by the body, and result in a food that is naturally sweet, but whose sugar impact wont be as large due to the “slow down” effect that those resistant starches (and fiber) have on the speed at which the sugar hits your blood.

SELECTING & STORING:

Sweet potatoes are their sweetest throughout the months of October thru January. Choose vegetables that have a tight skin, no sign of wrinkling, and are heavy for their size. Avoid roots with soft spots, and pick up small to medium sized veggies, because as they mature, they grow starchier. Keep in a cool dry place, between 52-72 degrees F, and do not refrigerate raw potatoes, as it will result in a bitter tasting center. Due to their higher sugar content, sweet potatoes can be stored for up to one week in the pantry, and cooked potatoes can (and should) be refrigerated (five days) or frozen (3-6 months.)

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:30PM! See December’s line-up below, and be sure to snag your spot, as space is limited!

DECEMBER TRUE KITCHEN COOKING CLASS

EATING FOR IMMUNITY

WEDNESDAY, DECEMBER 13TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

With the holiday season in full-swing, chronic to-do lists, gift shopping, and entertaining take hold. On top of that, the cold & flu season is revving up and many of us find ourselves bed-ridden with a box of tissues! A combination of high stress, confined spaces, and increased illness, the season of giving can also equate to the season of getting sick! In this class, Genevieve will cover how our immune and adrenal systems work in tandem, ingredients, herbs, and spices that naturally combat illness, and show you how to cook up some delicious recipes so you can strengthen your resilience this Holiday season!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

SWEET & SMOKEY SWEETS’ WITH PECANS & BROWN BUTTER

A new take on the roasted potato. Here potatoes are twice baked, first until just tender enough to “tear” apart into raggedy pieces, and second to develop caramelized crunch! Smoked paprika adds a nice depth (without any bacon to be found,) pecans add crunch, collagen powder adds a dose of (hidden) protein,  and brown butter, because…

Serves 4 to 6

  

3 medium organic sweet potatoes

½ cup toasted pecans, chopped

2 tbsp. coconut oil, melted and cooled

½ cup chopped parsley

BROWN BUTTER VINAIGRETTE: 4 tbsp. grass-fed butter + 3 tbsp. collagen powder +1 tbsp. apple cider vinegar + 1 tbsp. local honey + 1 tsp. smoked (sweet) paprika + Optional: pinch of ground ginger, nutmeg, and/or cinnamon or allspice

Preheat oven to 400F.Poke sweet potatoes with a fork. Place potatoes on a parchment lined baking sheet and roast for 45 minutes to 1-hour, or until tender. Remove from oven, and let sit until cool enough to handle. “Tear” sweet potatoes into jagged pieces. Toss with coconut oil, and place back on backing sheet.  Bake additional 20 minutes. In a saucepan, add butter and spices if using, and let come to a low boil (it will begin foaming.) Reduce heat to medium, and carefully watch as the foam turns from white, to pale golden, to a caramel brown color. Remove from heat, whisk in collagen, honey and vinegar. Add in pecans, and drizzle over cooked potatoes. Garnish with fresh parsley.

FOOD FOR THOUGHT: GRATEFUL FOR GRAPES

A kitchen-counter treat and lunch-box staple, grapes are a common purchase for many of us all throughout the year. Whether you prefer them in their raw form- tart green, sweet red, or complex concord- opt for a schmear of jam or jelly on your toast, or choose to wine-down with a glass at dinner, grapes provide more then just a sweet treat or instant pick-me up. Although available year-round, the true grape “harvest” is coming to an end, and so it is fitting to highlight this wonderful fruit when it is at its prime in the market. Read on below to find out the intriguing history, benefits, uses, and of course, a recipe!  

FRUITY FERMENTS:

The earliest archaeological records show that grapes have been cultivated for nearly 8,000 years, though they have existed for more than 130 million years! The act of fermentation and wine making has been traced back to Georgia and Western Asia, where viticulture (wine-making) may have become  popular due to the lack of potable beverages. On top of a scarce water supply’s, grapes naturally contain yeasts on their skins, which may have lead to the discovery of grapes’ inherent “fermentation factor.” From rich to poor, young and old (babies were even given watered-down wine,) the use of grapes in winemaking spread throughout all of the Middle East and southern Europe. The ancient Greeks promoted grape  consumption as being “good for health,” and “proper digestion,” Egyptians copied Greek-methods and tracked their works in hieroglyphs, and biblical records make the grape an essential proponent to the New Testament, where water is so famously turned into wine.

While Greeks and Romans also utilized some of the fruits bi-products for sugar substitutes, the act of consuming raw grapes didn’t become popular until the 16^th century. Inherently sour, the cultivation of a sweet varietal struck a fancy with a  French King, whose fondness spread the act of consuming “table grapes” throughout Europe. In the 1700’s the Spanish brought grapes to California, who currently produces 90% of the total wine crop in America. While most of the grapes grown today come from the European cultivar Vitis Vinifera, several cross-breeding’s have created native varieties, including concords, muscadines, and mustangs.

GRAPE ADDITIONS: 

Despite 71% of the worlds grapes are used for wine production, opting to drink, chew, or spread this delicious fruit will provide you with a slew of health benefits.

◼REACH for RESVERATROL:  Red grapes are packed with this red-hued pigment, which gives red wine its classic color.

LEAN INTO LONGEVITY: Resveratrol has been studied to regulate the activation of longevity-promoting genes SirT1s, Fox0s, and PBEFs. These genes may help deter the “turning on” of pathways that can cause harmful cells to grow and spread.

AGELESS BEAUTY: This red pigment also promotes the health of our blood and cardiovascular system by enhancing vascular sufficiency and flow via  supporting cell membrane health.

◼PAIN GAMES: Pro-inflammatory compounds known as cytokines-interleukin-1, interleukin-1 beta, and tumor necrosis factor-alpha- may all be diminished via grape consumption.

BLOCKING THE ROAD: Cycloxgenase 1 & 2 are pro-inflammatory enzymes that aid the production of chemicals that lead to pain, inflammation, and other uncomfortable states. Eating grapes may diminish the activation of them!

◼SAYONARA with STILEBENES: Potent antioxidants support brain and immune health via regulating inflammatory markers.

THE GRAPE DEBATE:

Whether you enjoy red, green, crimson, or purple, the many options available at the grocery store in the Fall can be puzzling. Here are a few standouts:

BRONX GRAPES: Large, and silky in texture, they have a reddish-green hue and are aromatic just like their cousins: muscat.

CHAMPAGNE: Super sweet and similar to little light green pearls, these “babies,” not used for making champagne, despite the name.

CONCORD: Deep purple, and extremely sweet, these are commonly used for juice and jelly making, although their potent skins contain some of the highest levels of antioxidants!

MUSCAT: Fragrant and pale green, these small table grapes are slightly sweet with a sour undertone.

RED FLAME: Those red’s you love and adore? Yup, red flame it is! Crisp and fruity, the darker the color the more sweet they taste!

THOMPSON SEEDLESS: These are those green seedless varieties you find at every market. Juicy, dependable, and sweet, they are good all year!

SELECTING & STORING:

Fruits should be firm, plump, and heavy for their size. A powdery white coating, known as the “bloom,” is a good sign and naturally protects grapes from moisture loss. Choose bunches that are free of blemishes and mold, and it is best to wash them right before serving (if kept on vine.) Otherwise, rinsing organic grapes under running water and drying thoroughly with clean paper towels or a kitchen cloth will help them keep in the refrigerator for up to one week.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:30PM! See October’s line-up below, and be sure to snag your spot, as space is limited!

NOVEMBER TRUE KITCHEN COOKING CLASS

SAYONARA SWEET TOOTH

WEDNESDAY, NOVEMBER 15TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Blood sugar plays a major role in our health: from providing the energy we need to get up in the morning, to boosting our brains to power us through difficult tasks- sugar is, inevitably, essential to health in some degree. With the holiday season upon us, surrendering to your sweet tooth is easily done with the plethora of tempting treats surrounding us. Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides ways that you can conquer your cravings for sweets, once and for all!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Chickpeas with Caramelized Grapes & Red Onion

A delicious side dish, or perfectly partnered with roasted chicken, seared mushrooms, or scooped on top of griddled flatbread or shredded kale.

Serves 4 to 6

  

2 15 ounce boxes organic chickpeas, rinsed and drained

1 ½ cups red seedless grapes, sliced in half

1 large bulb fennel, halved and sliced  very thin (tops removed)

1 small onions, one red & one yellow, halved and sliced into half moons

2 tbsp. goat cheese

2 tbsp. balsamic vinegar + 2 tbsp. roasted walnuts

1 tsp. fennel seeds

In a skillet, heat 1 tbsp. olive oil. Add onions and fennel seeds and cover with a lid. Cook for 5-7 minutes, stirring occasionally. Add grapes and sprinkle with sea salt. Add 1 cup water or chicken/veggie broth and cook until liquid has evaporated; about 10 minutes. Continue to cook until grapes are beginning to caramelize, about 5 more minutes. Add 1 tbsp. vinegar. In a bowl, toss together raw fennel, chickpeas, and goat cheese. Let grape mixture slightly cool, and toss with chickpeas. Drizzle with more balsamic and top with walnuts and fresh chopped parsley if preferred.