FOOD FOR THOUGHT: GROOVIN ON GRAPEFRUIT

Ruby red or peachy pink, GRAPEFRUIT is a sweet and tart citrus fruit that is loved and loathed by many. Bitterer than its orange-skinned relatives, these bulbous beauties are brimming with benefits! Keep reading for some interesting food history, health benefits, and of course, delicious recipe!

TROPICAL TREAT:

While modern-day citrus fruits are often associated with being grown in Florida or California, grapefruits origins are somewhat of a mixed bag. Actually a hybrid between the Indonesian pomelo and the Jamaican sweet orange, various stories of where grapefruit’s were first harvested exist. One in particular has seemed to have stuck, stating that a certain Captain brought the mixed seeds to the West Indies in 1693. Cultivation is believed to have begun in Jamaica, and the fruit was often labeled “forbidden” or the “smaller shaddock,” after the Captain who first hybridized them. While the truths behind its nicknames and origins are questionable, the grapefruits first documentation was in 1750 by a Welsh author who described them in his History of Barbados.

In 1823, Count Odet Phillipe brought the fruit over to what was once called Safety Harbor, which is actually the west shore of Tampa, Florida. While pretty to look at, the fruits thick skin made it less than desirable to peel and its bitter tendencies made some turn their noses. Its modern name came from the fact that the fruit grow in grapelike clusters, and in 1870 a farmer named John MacDonald was so intrigued by the beautiful fruit that he started Florida’s first grapefruit nursery in, go figure, Orange County. Transportation moved the fruit up the East Coast, and by 1910 it had made its way all the way to the West, landing in Arizona and California. Pink grapefruits were developed in the late 19^th century at one of the world’s largest grapefruit nurseries- Atwood Grove, and ruby red grapefruits were discovered in 1929 due to a pink mutation. Peak grapefruit season runs January thru June, and Arizona, California, Florida, and Texas are all top producers.

BOWL FULL OF BENEFITS:

Big, beautiful, and barreling over with health benefits, no matter which color you pick your body will thank you for one reason or another!

ANTI-UP: The pink and red hues that fruits bearing those names contain come from the antioxidant LYCOPENE. As a member of the carotenoid family of vitamins, this vitamin A precursor has some serious abilities to knock out cellular damage caused by oxygen free radicals and gene mutations.

LIVER LOVIN LIMONOIDS: In addition to lycopene, grapefruit also contains LIMONENE compounds which have been shown to inhibit tumor cell growth by increasing the production of glutathione-s-transferase, the body’s primary detox chemical.    

NOSH ON NARIGENIN: With similar tumor suppressing effects of limonoids, naringenin works to inhibit harmful cell proliferation, may also promote triggered cell death (apoptosis) of diseased cells.  Lastly, naringenin activates two enzymes that help restore damaged DNA!

FEARFUL FURANOCOUMARINS: While most of the compounds in grapefruit are beneficial, furanocoumarins block key enzymes (CYP3A4) that are responsible for breaking down over 50% of prescription drugs. Be sure to discuss this with your doctor if you are prescribed medications, especially statins.

WHITTLING WAIST: Although the grapefruit diet may be a thing of the past, there is some truth behind the concept. An organic compound- nootkatone- activates an enzyme system known as AMP-activated protein kinase. Upon activation (which normally occurs during exercise) AMPK assists the body in better utilizing energy, meaning a boost for your metabolism!

DIGEST & ALKALIZE: Grapefruit is also a good source of the plant enzyme BROMELAIN, which helps to break down proteins. In addition, similar to other low-sugar citrus fruits, they are also a great tool to help quell systemic inflammation, acting as natural alkalizers.

SELECTING & STORING:

Available all year long, Grapefruits are in their peak season January thru June, but are in season in Florida and Texas from November thru June. On the Environmental Working Group’s Clean 15 list, organic grapefruits are not necessary, especially if you are not using any of the skin. Choose fruits that are heavy for their size, free of blemishes and soft spots, and if you are looking to eat right away, have a sweet citrus scent. Keep unpeeled fruits at room temperature for up to one week, or refrigerated for 2-3 weeks.

JANUARY TRUE KITCHEN COOKING CLASSES

* We apologize for the inconvenience, but due to a burst pipe, our January cooking classes have been postponed. Look forward to a re-instatement of a detox-month for the Springtime!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Barbados in the Snow Sorbet

Paying homage to its origins, this sweet and tangy sorbet is a real treat that will transport your taste buds to the islands! Pairing luscious coconut cream with fresh grapefruit, lime zest, and hint of honey, this is a tropical treat everyone will adore!

Serves 4 

5 grapefruits (pink or ruby red,) sliced in half

14 ounces coconut cream (NOT cream of coconut! Make sure no sugar is added!)

¼ cup local honey

1 tsp. lime zest

Juice grapefruit into a saucepan (use a strainer to remove seeds,) Cook over medium for 15 minutes, add honey, lime, and coconut cream and cook until just melted. Whisk to combine and pour into ice cube trays. Freeze for at least 3 hours, and use a food processor to puree into a sorbet texture.

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: CAULIFLOWER POWER

A few years back, kale reached celebrity status in the nutrition world. From kale chips to every menu in town touting their own version of the ubiquitous “kale salad”, the robust green still retains its popularity today. While “cheesy” kale chips, kale pasta, and kale pesto’s are still prevalent, a new kid in town has taken the title of “Mister/Miss Popularity.” Wintry white with a low-key flavor, good ol’ CAULIFLOWER has taken the cake for this years’ most popular super-food trend. Being my very favorite vegetable (going as far as having been deemed the “cauliflower whisperer” by many,) I am so excited to share some of the reasons as to why you too should adore this humble veggie. Read on for some history and lore, nutritional benefits, and a seasonal (and delicious) recipe.

  

  

COASTAL CAULI:

A member of the Brassica family (including the -very loveable- broccoli, brussels sprouts, cabbage, kale) this white-hued beauty has was first written in the 1st century AD by Pliny the Elder, who referred to it as “the most pleasant tasting brassica” (I couldn’t agree more. )With multiple varieties hailing from regions of Syria, Italy, and Asia Minor, 12^th and 13^th century Arab botanists noted that it most likely hailed from the coasts of Cyprus.

One of the earliest and most notable French cookbooks, Le Cuisinier Francois, utilized the “chouxfleurs” (cauliflower in French,) in multiple variations, and it made its way from France to Genoa in the 16^th century. Once hailed for its delicacy, its cultivation was originally limited to the royal courts of Louis XIV. It eventually gained traction on the tables of commoner’s, and was first cultivated on US soil in 1891in the Catskills of New York, and today, that same regions hosts an annual Cauliflower Festival in September (who want’s to go with me!?)  While the US reigns supreme when it comes to the cultivation of its cousin, broccoli, it ranks third compared to China and India. Today, there are hundreds of varieties, 80 of which are found in North America. Of the four types (Italian, Annuals, Biennials, and Asian,) the most commonly grown are white. If you are lucky to get your hands on a purple, orange (aka cheddar,) or green (romanesco) variety, buy-up, their colors depict an array of additional nutritional benefits!

CRAZY FOR CAULIFLOWER:

White foods often get labeled as being nutrient devoid and bland. This is not the case when it comes to cauliflower, especially if prepared correctly! Whether you prefer your florets steam, roasty and toasty, or grated into “rice” (a raging food trend these days,) read on to find out some of the benefits you will reap!

DETOXIFYING DIVA: Members of the cruciferous vegetable family are potent sources of sulfur compounds (hello cabbage-stink!) that are superbly beneficial to our health!

a.    SUPERBLY SOD: A potent molecule known as Superoxide Dismutase allows for the enzymatic breakdown of a free radical that is produced via normal cell respiration. If left alone, this O2- molecule will scavenge healthy cells and cause damage.

b.  GIDDY for GLUCOSINOLATES: Brassica members also contain a molecule known as glucosinolates (sulfur derived,) that assist the body in its two phases of CELL DETOXIFICATION.

GIVE ME AN “!”: A one-cup serving of these snowy florets provides the body with a whopping 73% of the daily recommended intake for Vitamin C, and 19% of Vitamin K (don’t toss those leaves, much of the Vitamin K resides in them!)

a.    IMPRESSIVE IMMUNITY: Vitamin C is one of the first vitamins to be sucked-up by our white blood cells as they use it as fuel for immune-cell proliferation. Phagocytes, immune cells responsible for gobbling up the bad guys particularly have a keen affinity for this water-soluble vitamin.

b. CO-FACTOR A GO GO: Vitamin C acts as a natural co-factor, a substance or molecule that assists others in multiple stepped processes within the body, for 8 different enzymatic systems!

-SKIN-SATIONAL: Acting as a cofactor in the synthesis (building-of) COLLAGEN, a protein complex that composes our skin and connective tissues.

- PLEASURE CONNECTION: Norepinephrine (adrenaline) and Dopamine (pleasure/motivation neurotransmitter) both require Vitamin C!

- CARRY ON CARNITINE: Carnitine is an amino acid that is essential for the transfer of fatty acids into the cell’s energy powerhouses (mitochondria) in order for the body to produce usable energy (ATP!)

c. 24 K-ARATS: Vitamin K is named after the German word for coagulation (koagulation) and does just that! It binds with glutamate and carboxylic acids to form the clot protein PROTHROMBIN!

- THROW ME A BONE: Vitamin K also assists bone health by preventing too many demineralizing cells known as OSTEOCLASTS from forming, and also assists in the maintenance of OSTEOCALCIN, a molecule essential for healthy bone mineral density!

SELECTING & STORING:

Select heads that are heavy for their size, and contain dense and compact florets. The “airier” or more spaced out the “curds,” of the cauliflower are, the older and less flavorful it will be. Opt for veggies that are free of any dark spots, as these are signs of excess moisture and potential mold/fungus growth, and store loosely wrapped in the refrigerator for up to two weeks. If purchasing green, purple, or orange varieties, these versions tend to have less water content, and thus will cook more quickly. Some of their colorful pigments may also be lost during the cooking process (boiling in particular.)

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! 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

Caramelized Fig, Orange, and Almond “Cauli-Oats”

The winter-months make us crave foods that bring comfort to the body and mind, the foods that wrap you up in a blanket of “warmth,” on cold and blustery days. Oatmeal is common breakfast food that some have eaten every morning for a bulk of their lives. This recipe is a riff on the classic, with some seasonal flavors and ingredients thrown in for good measure. Feel free to swap out the fruits and nuts as you wish, but make sure to add a source of protein (as done with the collagen powder,) to ensure you are not ravenous an hour after eating it!

Serves 2 to 3

4 cups cauliflower rice

1 cup fresh figs, sliced into quarters

2 cups unsweetened vanilla almond or coconut milk

2 scoops collagen powder

2 tbsp. sliced toasted almonds

4 to 5 dried mission figs, chopped

1 tbsp. organic ghee or grass-fed butter (or coconut oil) 

Local honey to taste

Zest of 1 orange + its juice

In a non-stick skillet, add ghee, orange zest, juice, and dried and fresh figs and cook for 2-3 minutes on MEDIUM. Stir in cauliflower rice, and almond milk. Bring to a simmer, stir in protein powder and cook over MEDIUM heat for 5-7 minutes until cauliflower is tender. Add more almond milk if necessary, Serve sprinkled with toasted almonds, and drizzle with honey and cinnamon if preferred.