FOOD FOR THOUGHT: PUMPED FOR PARNSIPS

Sometimes mistaken for carrots, PARNSIPS have a flavor of their own and a rightful place in your vegetable crisper. A perfect cold-weather crop, these root veggies offer an array of health benefits and slightly sweet yet savory bite that brings variety to the dinner table. Read on below for some history, health benefits, and of course, a delicious recipe!

ROOTED HISTORY:

As a member of the umbelliferrae family of root vegetables, which includes carrots, chervil, celery, celeriac, fennel, and parsley, PARNSIPS have an uncanny resemblance to their orange-cousins, meaning that tracing the origins of this humble root has proven tricky to archaeologists. While physical remnants are hard to decipher, written Greek and Roman transcripts make food historians believe that parsnips originated in Eurasia. With white flesh and a knobby, slightly hairy skin, parsnips have a sweet yet pungent bite that was so esteemed that the Roman Emperor Tiberus accepted a payout of parsnips from Germany! After it was planted, cultivation spread throughout Europe and during the middle ages, parsnips were commonly used as a source of sugar, as sugarcane was rare and sugar beets had not yet been utilized.

French colonists brought the root to North America from Canada, and soon thereafter, they made their way to the British Isles. Originally used as a main source of starch, parsnips were taken oven by the potato in the mid 19^th century, and soon their time in the veggie limelight faded. Myths surrounding the harvesting of parsnips exist, one of which warns of over-wintered roots being poisonous, however, this was proven wrong when it was discovered that several of the parsnips additional cousins- water hemlock, cow parsnip, and giant hogweed- were the deadly ones.  Today, parsnips are grown all over the world biannually in loamy and sandy soils. They are sweetest in the fall through early spring, and so picking up a bunch at the market now will bring both sweet and savory notes to your dinner plate!  

PARSNIP PERFECTION:

Sometimes called a “white carrot,” parsnips have a similar appearance to their orange-hued cousin, however their thicker skin needs to be peeled before consuming.

GIVE ME A C: A ½ cup serving of parsnips provide about 17% of your daily-recommended intake of vitamin C. A major co-factor in the synthesis of the protein collagen, adequate levels of this water-soluble vitamin is key to maintaining the structural health of your cells and tissues.

FLAME TAMER: Vitamin C is also a potent antioxidant, helping to quell the damaging effects of free radicals, coming from things like environmental pollutants, tobacco smoke, artificial ingredients, and more.   

IMMUNE & ADRENALS: Some of your immune cells, including phagocytes and T cells accumulate stores of Vitamin C to assist their proper functioning (think of it like food.) In addition, as noted above this vitamin also helps to regenerate tissues, thus necessary for proper wound healing. Your adrenal glands house more than 100x the amount of vitamin C compared to that in your blood and utilize it to synthesize hormones. When taxed, high amounts of vitamin C are used up, leading to systemic deficiencies that can impact other functions in the body.

GUT-GOING: A one cup serving of this root veggie provides roughly 6 grams of fiber, which helps to boost motility and aids the removal of toxic residues that build up in the GI tract over time. In addition, some of the fibers can be broken down by your good bacteria, meaning parsnips have PREBIOTIC effects.

MAD FOR MANGANESE: Though a less-common mineral, manganese is a major component of various enzymes in your body. Enzymes are co-factors that assist the activation and regulation of bodily processes. In addition, manganese also supports brain health and synaptic communication, as well as maintains blood sugar balance.

SELECTING & STORING:

Available in the fresh case of your local grocery store year round, parsnips are best tasting during the colder months. With a knobby appearance, and small hairy skins, it is best to peel prior to using. Opt for those whose skin is white/cream colored with few brown spots, and no soft spots. Do not wash until ready to use and store in a sealed plastic bag or unwrapped- both lasting about 2 weeks. Unwrapped vegetables may be more prone to drying out. While they can be eaten raw, they taste the best when lightly steamed, roasted, or baked, or stewed.

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

Rosemary Roasted Parsnips with Apples & Hazelnuts

Less sweet then carrots, roasted parsnips natural peppery flavor pairs perfectly with sweet apples, woody rosemary, and crunchy toasty hazelnuts. Perfect as a side to roast chicken or mixed with white beans and served atop baby spinach or kale as a hearty vegetable main.

Serves 4 

1 lb. parsnips, peeled and cut into 1 inch pieces

2 organic honeycrisp apples, cubed

2 tbsp. olive oil

2 cloves garlic, smashed

1 tsp. dried rosemary

juice of 1 lemon or ½ orange

¼ cup roasted, skinned, and chopped hazelnuts

Preheat oven to 400 F. Toss parsnips, apples, and garlic with olive oil and season with sea salt and rosemary. Place on a parchment lined baking sheet and roast for 25-35 minutes until tender and golden. Remove from oven, toss with lemon or orange juice and sprinkle hazelnuts overtop.

FOOD FOR THOUGHT: LIVELY LEEKS

Sometimes tall and slender, sometimes short and stout, LEEKS are the mellow cousin of the common onion, a member of the allium family. With a higher sugar content and toned-down taste, leeks offer an alternative to the sometimes sharp and acrid flavors given off by its cousin. While both alliums are packed with a plethora or immune, gut, and skin soothing benefits, LEEKS are a cold-weather crop that deserves some time in the limelight. Continue reading on for a brief history, health benefits, and seasonal recipe that will make you walk to the wild side of the wet-rack in your produce department! 

WALKING TALL:

While leeks have long-been consumed by humans, the exact origins of this stalky vegetable is still unknown. While the French call them “poireau” or “simpleton,” and Europeans note them as “the poor mans asparagus,” its common name actually comes from the Anglo-Saxon word “leac.” There are a number of cultivars, aptly named for the seasons in which they grow: summer, spring, and over-wintering. The Hebrew bible noted the veggies prevalence in Egypt, and ancient Egyptian drawings and wall carvings show they had been eaten for millennia. After the Egyptians had their fill, it is likely that leeks made their way to the coasts of Italy, where the emperor Nero was said to adore the voice-enhancing properties of these leafy stalks, often times prepared in hot oil or slurped in a soupy broth. Leeks appeared in the first cookbook, where the 3^rd century author Apicus noted the vegetables ability to be solely presented on a plate, instead of playing as a flavoring or side-star.  

After the Egyptians and Italians had their fill, it is likely that leeks made their way to the coasts of Wales. Here, the Welsh viewed the prettier and sweeter allium as more “refined” as its cousins (onions, chives, scallions, ramps, elephant garlic, etc.) The humble veggie is even said to have saved the country during the Battle of Heathfield in 668 AD. While one may assume that the leeks immune supporting properties or sword-like shape may have helped the wounded and weary soldiers on the battlefields, the truth behind this tale lies with a humble old Monk named David. David advised the Welsh army to distinguish themselves from the Saxon armies by wearing a leek under their helmets. They followed his guidance and their victory was attributed, in part, to the fact that they all bared leeks on their heads. Thus, Saint David (Dewie,) of Wales was crowned! Now, St. David’s Day (March 1^st.) is celebrated each Spring. Leeks continued to make their way around the globe, landing in Ireland where St. Patrick is said to have healed a dying woman, and the arrival of the first American settlers spread its cultivation on US soil.

LIVIN LA VIDA LEEK:

Meek and mild, with a multitude of uses and bonus tear-free kitchen chopping session, LEEKS are often recommended in biological medicine over onions, and they are available, just like their cousins, year round!

GIVE ME A K: A 100g serving of leeks (seem like a lot? Why not caramelize em’?) contains 47mcg or 59% of your recommended daily value of vitamin K. Often times neglected, vitamin K is a fat soluble vitamin essential for..

CARDIOVASCULAR HEALTH: Not only is Vitamin K essential for the production of certain proteins in our blood called “clot-factors,” that allow us to heal and maintain normalized blood levels, but it also supports smooth and flexible arteries by inhibiting calcium from depositing itself on your arterial walls. 

BUILD UP BONES & BRAIN: In addition to aiding the function of calcium in the process of new bone generation, vitamin K plays a role in the production of certain types of fats called sphyngolipids. A specific myelin-form of these fats composes the neuronal circuits in the brain, allowing for smoother-sailing thoughts and reactions.

BELLY BOOST: Ounce per ounce, leeks are an excellent source of an insoluble fiber known as INULIN. Commonly referred to as a PRE-BIOTIC, this indigestible part of the plant feeds our good-bacteria (PROBIOTICS,) making them happy, healthy, and more prone to proliferate! On top of that, insoluble fiber helps to add bulk to stools, enhancing transit speed and the bulk of your stool, while also filling you up (instead of out,) aiding weight-loss efforts.

FULL ON FOLATE: On top of being a good source of vitamin K and fiber, a single serving of leeks provides about 16% of your daily value of folate. This B vitamin assists DNA replication, cell division, neural tube synthesis, and helps break down toxic homocysteine in the body!

STINKIN SULFUROPHANES: Members of the allium family contain a compound known as allicin, which has natural antimicrobial and antivral effects (especially when eaten raw!) While eating a raw leek might not be advisable (unless, perhaps they’re pickled,) some of the sulfur compounds leeks also contain have similar benefits, bolstering the body’s detoxification pathways and assisting the regeneration of our master detox molecule: glutathione!

SELECTING & STORING:

While they are available in the fresh case of the produce section year-round, leeks are at their sweetest and tastiest during the cold-weather months. From winter thru spring, select leeks that are uniform in size, free of any dark splotches or mold, and outer peels are taught and free of wrinkles. Yellow tips signify aging, so choose those with dark green tips that turn lighter as they get closer to the root. Wash thoroughly under cool running water, as they are grown in sandy soil, and dry well between stalks. Store wrapped in a moist paper towel, placed in a plastic bag in your crisper drawer for up to 2 weeks. While the tips are far too bitter to eat, they make a perfect addition to homemade stocks. Freeze excess for up to 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 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!

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 my February classes (focused on hormones, libido, and all things chocolate,) and 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

Caramelized Leeks and Lentils with Manchego

When cooked low and slow, leeks turn decadent and rich with little more than a sprinkle of sea salt and good olive oil (or grass-fed butter.) Pairing their natural sweetness with hearty beluga or French lentils (they hold their shape best,) and salty manchego (or feta) cheese makes the perfect lunch or dinner-salad duo.

Serves 4 

1 cup organic French or beluga lentils, picked through to remove any stones

2-3 small/medium leeks, green tops removed, thinly sliced and rinsed well

1 clove garlic, minced

2 sprigs fresh thyme (or 1 tsp. dried)

juice and zest of ½ lemon

¼ cup shaved manchego cheese (or crumbled feta or goat)

¼ cup toasted sliced almonds or walnuts for topping (optional)

To serve: 1 cup baby arugula, finely shredded kale, or a piece of toasted seedy bread or gluten free slice

Place lentils in 2 cups water or low-sodium stock. Bring to a low boil and simmer for 25-35 minutes, until firm but tender. Drain and rinse. While lentils cook, add 1-2 tbsp. extra virgin olive oil or grass-fed butter or ghee into a ceramic skillet. Add leeks, garlic, and thyme and sprinkle with sea salt. Cook covered on low for 30-45 minutes. Add 1-2 cups chicken or vegetable stock (or white wine) as they cook to help prevent sticking and speed up browning.) Remove lid and cook until all liquid has evaporated, and leeks are golden- 5-10 minutes longer. Fold in lentils, lemon zest and juice, add manchego, and serve atop greens or bread. Sprinkle with toasted nuts.

NUTRITION 101: NEW YEAR, NEW YOU DETOX

With the sound of the clock striking 12, and the drop of the glittering ball, gone are the indulgences, regrets, and “forget-ables”of the years past. A new year brings opportunity- a clean slate to start off (perhaps once and for all,) on the right foot. While we all have the best intentions when creating our annual resolution(s,) sticking to them once the second or third week of January comes and goes always poses as an obstacle. Instead of focusing on deprivation-diets, quick fixes, and short-term results, lets refocus on how you can create lasting changes that will carry you through 2018 and beyond. In todays post, I will cover the main topics that this month’s New Years, New You detox series will cover so be sure to check back each Monday for a new addition!

BODY:

We’ve all fall-trap to the detox in-a-box gimmicks that are thrown upon consumers at the start of January. Promising a “new you in seven days,” combinations of herbs and botanicals make you feel like something is happening (hello fiber & “regular” bowels,) yet truly detoxing the body goes beyond a seven-day fix. A jumble of bottles and jars of powders and pills will not negate the foods you put into your body on a daily basis, nor vanquish the toxins we are all exposed to each day (despite your “cleanest” efforts.) One must hone in on supporting the cells of our body, the systems that they make up, and the functionality of said systems. Primary factors in the body’s ability to detox revolve around the liver, gallbladder, kidneys, lymphatic, respiratory, digestive, and immune systems (with a few accessory organs/systems thrown in.) An immense body deserves immense support, but going cold-turkey doesn’t always need to be the case.

Looking Forward… In Part I, I will cover the basics of detoxification, and simple foods you can incorporate to support the body’s natural process.

MIND:

Just as important as what you feed your body, what you feed your mind has an insurmountable effect on total-body health. In addition to our thoughts, feelings, and emotions, our minds allow us to consciously live the life we yearn to live, and give us the motivation to (re) gain the good health we so desire. Poor sleep, lack of mindfulness, and high stress loads can all take their toll on our powerful, yet fragile minds, resulting in a “cloudy” existence- where our physical bodies are out of sync with our mind and soul. This pushes us further down the health-spiral, preventing us from engaging and activating our body’s innate healing powers.

Looking Forward… In Part II, the importance of sleep, living mindfully, and stress management will all be discussed, and tips and tricks will be offered to support the second portion of your being.

SOUL:

You can trick the body, and lie to your mind, but your heart, your soul always knows the truth. Living in a non-stop, ever demanding world, we all tend to lose sight of what is most important, what brings vigor into our life, what makes us want to live. From our beloved family, dear friends, exciting hobbies, or meaningful places and spaces, each and every one of us has that special “something” that makes their heart burn wildly with passion and love. In addition to the love we feel for others, self-love is also an essential component what makes us. Surrounded by constant comparisons, ego, lust, and unrealistic expectations, self-love gets kicked to the roadside and money, fame, and power are often put in the driver seat.

Looking Forward… In Part III, I will offer you ways in which you can uncover what is most important to you as well as suggestions as to how you can re-connect with your inner “you.”  

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!

JANUARY TRUE KITCHEN COOKING CLASSES

NEW YEARS DETOX PT.1

WEDNESDAY, JANUARY 17TH

6:00-7:30PM

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

Has a high stress & high indulgence Holiday season left

 you feeling bloated, heavy, & drained? Join Genevieve as she dives into the wonderful world of whole-body detox, uncovers factors that could be impeding your ability to heal, & offers simple recipes that can naturally support TOXIN removal.

NEW YEARS DETOX PT.2

WEDNESDAY, JANUARY 31ST

6:00-7:30PM | $35 (pre-register) OR $40 (at-door)

In Part II, Genevieve will hone in on DIGESTIVE, IMMUNE, & MENTAL health, foods that help these systems thrive, & easy recipes to help you maintain your New Years resolutions!

* 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