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Anatomy of a Smoothie aka Smoothie Making 101: Learn the Basics and Design Your Own Delicious and Healthy Creation

by Dr. Patricia July 10, 2020

Throughout the past three decades of counseling thousands of patients on various aspects of nutrition,  it has become very clear that for many people a healthy breakfast or a quick meal seems to be a challenge. People are seeking sustained energy and blood sugar stability–not the highs and low that can come from the sugar and caffeine cycle.

An option for breakfast or a time when you don’t have the time or interest in sitting down to a proper meal can be enjoying a nutrient-dense smoothie.

I have savored many smoothies over the years, and I like experimenting in the kitchen. I am often asked for some of my favorite recipes.

There are many recipes and great ideas in many books and websites. I have attempted to write a few recipes myself, and then I realized what was stopping me:  I don’t follow recipes!  🙂  My approach is most likely informed by my Italian ancestry. I find recipes helpful as a starting point;  however  I often find myself “doctoring” them up. I actually love and have benefited so much from smoothies, so I want to share virtual recipe-free approach.

If you know the basic “anatomy” of a smoothie, you can enjoy the creativity of making smoothies your way. They can be a little different each time. Sometimes I am surprised at what I find in my kitchen that I end up putting in the smoothie. I often find that I can use some of the fruits and vegetables that might spoil otherwise.

The Basics:

The essentials of a smoothie consist of protein (powder), fat, and fruit and/or vegetables, and liquid.

Protein Powder:

When making a smoothie, it is important to choose a good protein powder. I am often researching and reading labels, and I often find a lot of sugar and other additives in many protein powders. I personally use protein powders that have very few ingredients–often one ingredient, the actual protein source.  I generally use collagen that is grass-fed, or if you want to go vegan pea, pumpkin, or hemp protein or some good options.

Healthy Fat:  You can add a tablespoon of nut butter (such as cashew, brazil, filbert, almonds) or unsweetened coconut flakes; another option is a third to a half of an avocado or a teaspoon of MCT oil.

Greens:  Ideally have fresh greens handy, and add a handful of greens such as dandelion greens, spinach, chard, arugula, endive, If you don’t have fresh greens handy, a scoop of an organic greens powder can be an option.

Fruit: Low glycemic fruit and/or a small amount of fruit can add a nice flavor, however don’t overdo it! Many patients who don’t think they are eating sugar describe their smoothies to me, and I find that they are loaded with sugar–as  they sometimes are loaded with fruit! Try limiting fruit to a handful of berries or sliced mango; you could also use acai (unsweetened).

Liquid: Options include: organic unsweetened “milks” such as coconut milk,  hemp milk, organic nut milk-  I usually use half non-dairy “milk” and half water,

Optional:

More veggies: in addition to the above, I often add half a cucumber, several stalks of celery, or a chopped carrot

Herbs:  pick one: basil, thyme, oregano, cilantro etc.  – a pinch up to a handful; a great way of adding concentrated nutrient, often with antimicrobial, immune supportive properties.  Cilantro is known for its assistance to the body’s heavy metal detoxification processes.

Spices:   In the fall and winter I notice I want to warm up my smoothies, so I tend to sprinkle some spices such as, cinnamon, pumpkin pie spice, nutmeg, and/or ginger. Other options throughout the year include turmeric, cardamom, allspice, anise, or any of your favorites.

“Superfoods”:  I usually pick one for each smoothie : hemp seeds, bee pollen, kefir, chia seeds, cacao, mushroom powders – i.e. reishi, chaga, – usually a teaspoon up to a tablespoon of each depending on the superfood potency

Tips:

Avoid sweeteners: I recommend setting an intention to dissolve the desire for that sweet taste – my basic advice is have the smoothie as less sweet as possible while still enjoyable–and keep reducing sweetness to “retrain” your tastebuds. I remember years ago when my smoothies were loaded with fruit, and now they are not very sweet. They are loaded with vegetables and nutrient-dense foods, and my energy is much more vital and stable.

Blender: I use a VitaMix, but most high-performance blenders do the magic.

Room temperature vs. Cold:  Room temperature recommended except on very hot days; Following Chinese Medicine principles, cold foods are not recommended as they can weaken the digestive systems and aspects of the immune system.

I’d love to know about your adventures creating your own smoothies. Take a picture and show me on Instagram @drpatriciafitz  🙂

July 10, 2020 0 comment
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HerbsNutritionRecipesVibrant Health

Meet Congee: The Humble and Potent Chinese Medicine Digestive Tonic (Plus Recipes)

by Dr. Patricia March 30, 2020

The healing power of congee—a simple, slow cooked white rice porridge—presents a bit of a mystery to most health-conscious Westerners (including health care practitioners).

I can’t tell you how many puzzled looks I’ve gotten when I recommend it to patients.

“But Dr. Fitzgerald,” some say, “I thought grains, especially white grains, were bad for my “fill-in-the-condition here.“

And I understand where they’re coming from. I mean, overcooked white rice? Where’s the nutritional value in that?

Yet, this humble, ancient rice porridge has been extensively used in Chinese food therapy for centuries to help with a wide variety of acute and chronic conditions, and is a staple in many Asian households.

As a Doctor of Acupuncture and Oriental Medicine a Certified Clinical Nutritionist, I can’t imagine treating digestive health issues without it; plus it’s so inexpensive and simple to make. In the earliest years of my practice, I must admit I dismissed the idea of this porridge as beneficial. With time, thankfully I developed some humility and a deeper respect for the wisdom of those who have gone before me. I am so grateful to know about this incredible digestive tonic, as it has helped many patients, family members, and friends during their healing processes.

So, how exactly does plain old white rice become a medicinal food?

Read on as we explore the amazing alchemy behind the healing power of congee.

How Congee Heals

Congee, also known as Jook has been a staple in China, and other parts of Asia for millennia.

Think of it as the Asian version of your American Grandma’s chicken soup; the ultimate slow-cooked comfort food designed to heal, strengthen, and energize.

In my practice, I recommend congee to support the healing process of conditions such as:

  • Leaky Gut Syndrome
  • Acid reflux/indigestion
  • Inflammatory conditions (both chronic and acute)
  • Spleen/stomach issues
  • To increase milk production in nursing mothers
  • As a recovery food after acute illness, such as cold, flu, or stomach bugs
  • Post-surgical

Healing benefits aside, congee is also enjoyed as a breakfast food throughout Asia to promote good health and longevity; and can be combined with endless ingredients to create sweet or savory dishes for any occasion.

So, how does congee work as “functional” or healing food?

According to Traditional Chinese Dietary Theory, warm, well-cooked foods are very easy for the body to digest, which helps conserve energy for healing while helping repair or rehabilitate digestive function.

In addition, rice is considered a neutral, non-allergenic food, which makes it safe for even the most sensitive digestive system.

But is Congee Actually Nutritious?

White rice isn’t typically thought of as a nutrient-dense food. In fact, many natural health practitioners consider brown rice to be more nutritious (if they recommend grains at all, but that’s a topic for another time).

However, Traditional Chinese Medicine doesn’t just view foods just in terms of their macro and micronutrients (such as protein, carbs, vitamins, minerals, antioxidants, etc.), thus congee is believed to nourish the whole person on a variety of levels.

First off, its warm, moistening properties nourish and fortify the stomach and spleen while healing a weakened digestive tract.

Second, it energizes and tonifies the blood which produces stronger Qi (energy) and aids in efficient nutrient transportation.

Third, its neutral profile and absorbability makes it ideal to combine with other healing foods and herbs to enhance their effectiveness, while reducing the chance of stomach upset from pungent or “spicy” herbs.

Plain congee does contain essential nutrients such as protein, carbohydrates, fiber, and fat. It’s also an ideal vessel for the addition of other nutritious foods and flavorings (more on this coming up).

Fifth, since it’s cooked with so much water congee is hydrating! which helps prevent dehydration after a stomach bug, for example, while keeping digestion and elimination flowing smoothly.

How to Make Healing Congee At Home

Congee is not difficult or expensive to prepare and can be made even more convenient with a slow cooker.

The key is using lots of water and letting it cook a loooonnnnggg time, as it’s the slow-cooking that transforms plain old white rice into a nutritious digestible healing food.

In other words: the longer it cooks, the better (which means: no InstantPot recipes, please—unless it’s done on slow-cook mode!)

Note: While Congee is traditionally cooked daily, it’s OK to batch-cook if that’s what makes it doable for you.

Basic Healing Congee Recipe

Ingredients:

  • 1 cup organic white rice (short grain is preferable as it creates a smoother texture, but long grain will work too)
  • At least 8 cups of filtered or spring water (you can use more if you like)
  • one inch of sliced ginger root (optional)

Cooking Procedure (stovetop):

  • Rinse the rice well.
  • Add everything to a large pot. Bring to a boil, reduce to your stove’s lowest setting, and simmer, covered, for about 2 hours. Check and stir often, as you don’t want the bottom. of pot to burn or it to get too sticky. Use cooking common sense. Feel free to add more water if needed for a porridge consistency.

Cooking Procedure (slow cooker):

  • Rinse the rice well.
  • Add everything to your slow cooker, and let cook on the lowest setting for 6-10 hours (or overnight for a convenient breakfast)

Once again, if you’re experiencing illness, recovering from illness, and/or have digestive health issues, I recommend eating your congee plain or with a bit of sea salt for flavor.

Then, as your conditions stabilizes, you can add different herbs, spices, and flavorings for variety.

Healing Additions

Like any grain, congee provides a blank slate for the addition of other flavorful, healing foods and spices. Some of my favorites include:

  • Grated carrot: dispels gas and aids digestion
  • Ginger: can help with nausea and vomiting, enhances immunity
  • Cinnamon: helps with stomach pain, diarrhea
  • Dulse flakes (or any sea vegetable): nourishes the thyroid, cools the body, reduces inflammation
  • Real miso: contains natural probiotics and prebiotics to support gut health
  • Turmeric: benefits the spleen and stomach, reduces inflammation, harmonizes digestive complaints
  • Walnuts: supports the kidneys and cognitive function
  • Black sesame seeds: tonifies the qi and blood, nourish the kidneys, moves the intestines and addresses constipation
  • Figs: nourish the spleen, support intestinal health, and help with coughs
  • Honey: strengthens the lungs and respiratory system, moves the bowels
  • Goji berries (aka: Wolf berries): supports kidney and liver health

For sweet congee, I recommend small amounts of natural sweeteners like raw honey, coconut sugar, maple syrup, or dates.

For savory congee, you can use vegetable or bone broth in place of water, and season with real organic fermented soy sauce, miso, coconut aminos, pink salt, etc. Meats, legumes, tempeh, tofu, and vegetables can also be added to create a full and satisfying meal.

May you enjoy experimenting with congee, the simple and humble–yet potent–digestive tonic!

March 30, 2020 0 comment
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NutritionRadiant BeautyRecipesVibrant Health

Does Apple Cider Vinegar Live Up to Its Reputation? Get the Facts Here

by Dr. Patricia March 13, 2018

As the interest in natural solutions to health challenges continues to expand, apple cider vinegar has experienced a renaissance. And claims about its health and beauty benefits are blowing up all over the internet.

If you’ve been around the natural health scene for a while, you know apple cider vinegar has a long history as a cure-all for digestive disorders, aches and pains, skin issues, candida, and pretty much anything that ails you.

It became particularly popular in the 20th century, thanks to a rather famous health crusader by the name of Paul C. Bragg—founder of Bragg’s Apple Cider Vinegar and other natural health products.

And while the term “cure-all” may be a bit extreme, apple cider vinegar has been studied and proven to live up to its reputation as a medicinal in a variety of ways.

In today’s article, we’ll look at the science behind apple cider vinegar’s health benefits on metabolism, blood sugar, heart disease, skin health and digestion plus some of its time-tested uses.

What Exactly is Apple Cider Vinegar Anyway?

Apple cider vinegar is a naturally fermented product that comes from raw apples.

There are basically two types of apple cider vinegar available: raw, unfiltered apple cider vinegar and pasteurized, filtered apple cider vinegar.

It is believed the raw, unfiltered vinegar is the most beneficial for health, as the natural fermentation process used to make it creates a wealth of gut-friendly bacteria and other nutrients.

Here’s how basic apple cider vinegar is made:

  • Raw apples are either juiced or finely chopped, and placed in a clean, preferably glass, container. If chopped apples are used, water is added.
  • A sweetener, like honey or sugar, is added as food for the natural cultures that will develop  Or in some recipes, a culture and/or yeasts are added.
  • The juice/mixture is left to ferment at room temperature for a few days to a few weeks. This allows time for the mixture to ferment and develop alcohol and carbonation (think hard cider).
  • Once the mixture has turned to hard cider, it goes through a second 3-4 week fermentation in which acetic acid cultures will form and transform the mixture from hard cider to vinegar.
  • Once it has turned to vinegar, it develops a gelatinous mound known as “the mother culture” (prized by apple cider vinegar enthusiasts for its healing powers), which is similar to a kombucha scoby.

You’ve probably heard if you leave wine long enough you’ll get vinegar, this is the same process that happens with apple juice and apple cider vinegar.

Now that you know how it’s made and where it comes from, let’s look at the areas in which apple cider vinegar lives up to its medicinal reputation.

Apple Cider Vinegar Shown to Positively Impact Metabolism and Blood Sugar Levels

Metabolic diseases like Type 1 and Type 2 diabetes, metabolic syndrome and other blood sugar issues have reached epidemic levels.

And while these conditions can get complicated, apple cider vinegar has been shown to provide numerous health benefits to those with blood sugar issues, including:

  • Creating greater insulin sensitivity in the presence of high-carb foods1
  • Reducing fasting insulin rates in adults with well-controlled Type 2 diabetes2
  • Anti-glycemic properties when ingested with meals rich in complex carbohydrates3

Even if you don’t suffer from a metabolic health issue, research has shown that nearly everyone can benefit from better blood sugar control.

Therefore, if you’re sitting down to a carb-heavy meal, it appears apple cider vinegar is a beneficial blood-sugar-balancing mealtime tonic.

Apple Cider Vinegar Shows Promise for Promoting Heart Health

While the human studies on the effects of apple cider vinegar and heart health are few, the animal studies conducted show great promise.

For example, an Iranian study showed supplementation with apple cider vinegar was shown to increase HDL levels (the “good” cholesterol) while reducing LDL levels (the “bad” cholesterol) in rats4.

Apple cider vinegar has also been shown to contain a variety of antioxidants, such as chlorogenic acid, which research suggests has a protective effect on the heart5.

Finally, it is well established that those with metabolic and blood sugar handling issues are at greater risk of succumbing to heart disease. Therefore, I suspect we will see more research on the apple-cider-vinegar-heart-health connection in the coming years.

Apple Cider Vinegar Can Help you Lose Weight

This may sound out-there, but research has shown apple cider vinegar, when taken daily, can help you lose weight.

For example, a 2009 double-blink placebo-controlled study showed subjects lost 2-4 pounds in 12 weeks while taking apple cider vinegar daily6.

There is also evidence that apple cider vinegar slows the rate in which food passes through your stomach, which can positively affect blood sugar and thus may help with weight loss 7.

Apple Cider Vinegar Has Antibacterial Components

Many types of vinegar, including apple cider, have been shown to have antibacterial properties, especially against food-borne bacteria like E. Coli8.

Which may explain why so many people swear by its multipurpose use as a household cleaner, tummy tonic and immune booster.

What else is it good for? 7 More Ways to Use Apple Cider Vinegar

In addition to the scientifically proven benefits, apple cider vinegar has been used as a home and beauty remedy for the following:

  • As a facial toner and acne spot treatment—its natural anti-bacterial properties and acidic pH have earned apple cider vinegar a loyal following as a facial toner and acne spot treatment.
    • For a toner, use 1 part ACV to 2 parts water, increase dilution as-needed for your skin type
  • As a hair rinse—to improve hair’s shine and texture. Add 1-3 tablespoons ACV to a cup of water and use as a final rinse after shampooing.
  • To calm skin irritations and rashes—such as poison ivy or eczema.
    • Combine 1 part apple cider vinegar and 2-3 parts water to spray or wipe on the affected area, or add 1-2 cups to your bath as a soak
  • As a digestive aid—millions swear by a mixture of raw apple cider vinegar and water to help bloating, heart burn, and to overall help ease digestion.
    • Mix 1-2 tablespoons in 1 cup of water, sweeten with raw honey (if desired) and enjoy hot or cold.
    • While the science on exactly why this works is yet to be determined, I believe it’s due to the natural probiotics in raw apple cider vinegar coupled with it’s acidic action on the stomach which promotes digestion.
  • For seasonal allergies—I’ve had several patients swear by their daily cups of apple cider vinegar tea for fighting seasonal allergies.
    • Mix 1-2 tablespoons in 1 cup hot water, sweeten with raw honey and enjoy.
  • To calm a cold—follow the directions above for seasonal allergies.
  • To soothe a sunburn—add 1-2 cups apple cider vinegar to your bath, or dilute equal parts water and ACV and spray on affected area.
  • To remove warts and fungus like athlete’s foot—it’s been long believed apple cider vinegar has anti-fungal properties. And while this is yet to be proven, this simple home remedy has stood the test of time.
    • Soak a cotton ball in ACV and apply to the wart or affected area.
    • For best results, secure with a bandage, cover with a sock and leave on overnight for several nights.

While all these uses are worth a try, my favorite way to get my apple cider vinegar is to use it on my salads and in my cooking.

Simply substitute apple cider vinegar for red wine or white vinegar in your favorite recipes and enjoy often.

Tips for Buying the Best Apple Cider Vinegar

As with all foods and natural remedies, choose the highest quality apple cider vinegar you can find.

That said, good quality doesn’t have to cost a fortune, look for: organic, raw apple cider vinegar with the mother in glass bottles.

A decent bottle shouldn’t cost more than $3.00-$5.00, and these days you find awesome brands at you local supermarket, natural foods store, or price club.

The good things in life are often the simplest and most affordable—enjoy your apple cider vinegar in good health!

-Dr. Patricia

 

March 13, 2018 0 comment
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NutritionRecipesVibrant Health

Take the “Bite” out of Kale and Other Bitter Greens with These 5 Sweet and Simple Cooking and Prep Tips

by Dr. Patricia September 12, 2017

Like most integrative doctors, I’m a big advocate of a whole foods diet that includes plenty of leafy green, antioxidant-rich superfoods, like kale.

Kale, a member of the cancer-protective brassica family1, is naturally rich in vitamins A, C, and hard-to-find vitamin K, a good plant-based source of iron with blood-building chlorophyll2, it contains a nice balance of omega-3 and omega-6 fatty acids3, and specific nutrients that support detoxification4.

In other words: kale is not just another “fad food”, it is a nutritional powerhouse that everyone should be eating more of.

Sadly, despite its numerous health benefits, people’s love affair with this leafy green giant is often cut short because of its naturally bitter flavor.

Ironically, bitter foods like kale, dandelion greens, and broccoli rabe, are usually some of the healthiest, and most detoxifying foods…if only we could get past the taste.

The good news is there are simple cooking and prep techniques that will help neutralize kale’s (and any other greens) bitterness, while maintaining—and even enhancing—its nutritional benefits.

In today’s post, we will show you 5 easy tips on how to cook and prepare kale (and other greens) that will help remove the bitter flavor while retaining, and enhancing, those precious nutrients.

Kale Bitter-Busting Tip #1: Add a little something sweet.

Sweetness counteracts bitterness—in life and in food. Try adding any of the following to your next kale sauté:

  • Raisins
  • Dried cherries
  • Splash of apple cider
  • Splash of port
  • Unsweetened coconut
  • A drizzle of raw honey or pure organic maple syrup

Kale Bitter-Busting Tip #2: Try a “secret” ingredient.

The savory, salty, “secret” fifth flavor known as umami really helps upstage that bitter bite. It works even better when combined with something sweet.

Some umami-rich accouterments include:

  • Freshly grated (preferably raw and organic if you can get it) Parmesan cheese
  • OR Pecorino Romano (for those sensitive to cow’s milk)
  • Tamari or fish sauce (look for pure fish sauce with no additives or MSG)
  • Sundried tomatoes
  • Coconut liquid aminos

Kale Bitter-Busting Tip #3: Go raw!

Something magical happens when the combination of sweet and sour dressing hits a bed of finely sliced kale.

The key is to let it to “cook”, ceviche-style, for at least a half hour. The longer you leave it, the more tender the greens become.

Here’s a simple recipe to try at home (as always, choose organic ingredients whenever possible):

Ingredients:

1 bunch Lacinato (aka dinosaur) kale. Stems removed, sliced very thin.

Dressing:

Juice of 1 lemon

2-3 tablespoons organic tamari or Bragg’s Liquid Aminos

3 tablespoons walnut, sesame, avocado, or flaxseed oil

1 tablespoon raw honey

¼ cup toasted sesame seeds, raw hemp seeds or chopped walnuts

¼ cup raisins, dried cherries, or cranberries

Procedure:
  • Place ingredients for dressing (minus the seeds or nuts) into a small jar and shake to combine.
  • Pour over kale, toss, and let marinate for at least a half-hour or overnight.
  • Sprinkle with sesame seeds, almonds, or walnuts right before eating…enjoy.

Kale Bitter-Busting Tip #4: Get friendly with ferments

Fermented, cultured, or pickled vegetables offer a wealth of naturally-occurring probiotics, can be easily made at home, AND take the bitter right out of any vegetable.

I like combining kale with red cabbage, carrot, and beet to make mine, but you can use any combination of vegetables you like using this basic procedure:

How to Make Basic Cultured Vegetables with Kale:
  1. Shred or grate (a food processor is handy here) 1 large head of red cabbage, 3 carrots, 1 beet, and 1 bunch of kale. Reserve the outer cabbage leaves as they will be rolled and placed on top of the mixture once bottled.
  2. Take ¼ of the mixture and blend with water and 2 teaspoons sea salt or Himalayan salt using a blender or food processor.
  3. Stir the blended mixture into the vegetables. At this point you can add any seasonings you desire such as dill or fennel seeds.
  4. Place the mixture in clean mason jars, roll up reserved outer cabbage leaves cigar-style and place on top of the mixture. Let sit at room temperature for 3-7 days. After 3 days taste the mixture, if you prefer a stronger “pickled” flavor, leave it for another few days.
  5. Store in the refrigerator and enjoy as a condiment with meals.

Kale Bitter-Busting Tip #5: Blend it up—troubleshooting tips for kale-smoothies-gone-wrong

For most of us, there have been many a kale smoothie that has gone oh so very wrong. The key lies in: not overdoing the amount of kale and blending the heck out of it.

Typically, you want to add only 1-2 leaves of kale with the stem removed and blend thoroughly.

Also, keep in mind the lacinato (dinosaur) kale tends to be on the milder side than a Russian or purple kale.

If the smoothie still tastes too bitter, add some additional sweetness like stevia or dates, and a little lemon or lime juice, and you’ll have yourself a delicious smoothie.

I hope these sweet tips have inspired you to try taking the bitter out of kale before giving up on it.

Your body, and your taste buds, will thank you.

-Dr. Patricia

References:

September 12, 2017 0 comment
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NutritionRecipesVibrant Health

Rediscover Miso—Nature’s Original Superfood (with recipes!)

by Dr. Patricia August 29, 2017

Natural food trends come and go—along with their big promises and sensational health claims) but the tried and true health foods will remain popular for a few years, or even decades. But very few can claim superfood status for millenniums…

With a steady stream of new research surfacing on the importance of digestive health and the microbiome, I thought a post on the wonders of one of nature’s original superfoods would be timely.

I’m talking about good old-fashioned miso

Though its origin can’t be confirmed, miso is traditional to Japan and has been around since at least the 7th century.

It is made from fermented soybeans, or soybean/grain combinations. In the United States it is most common in soups, but has a host of other culinary uses we will explore in our recipe section below.

As a nutritionist, I recommend patients be cautious about eating too much soy. Though some forms of soy provide many health benefits, per the USDA, as of 2016 up to 94% of soybeans are genetically modified1; and highly processed soy products—such as soy protein isolate, or soy oils—can wreak havoc on digestive and hormonal health.

Organic fermented, whole soy products such as miso, tempeh, and soy sauce are the exception, and can be enjoyed with a range of health benefits.

What makes organic fermented soy so different?

Soybeans are naturally rich in nutrients, and chemicals called anti-nutrients.

Anti-nutrients act as the plant’s immune system, protecting it from disease and foraging animals.

All plants contain some anti-nutrients, but soybeans have an especially high concentration including enzyme inhibitors—which explains why most people have trouble digesting them. It’s just the plant’s way of preserving its species.

However, during a long fermentation process—as is traditional in the preparation of miso—the anti-nutrients are broken down, and the super-nutrients, such as isoflavones, are released2. It’s a phenomenal process!

Let’s explore some of the other healing properties of this oldie-but-goodie superfood

  • Miso is one of few foods with naturally occurring probiotics and prebiotics.
  • Pure, traditionally prepared miso is an excellent source of fiber, protein, and minerals.
  • It contains the ever-illusive vitamin K2, essential for maintaining healthy bones, blood, and nervous system function.
  • Unpasteurized, traditionally prepared miso is naturally rich in enzymes.
  • As a fermented, whole soy product, it has been studied for its hypoallergenic properties in people with soy allergies3.
  • In 2003, researchers at Japan’s National Cancer Center released a study  confirming frequent consumption of miso soup, and other isoflavones, was associated with a reduced risk of breast cancer4.
  • Long-term fermented miso (aged at least 180 days), has been proven to reduce tumor size and number of tumors in the lungs of rats5.

Despite its health benefits, not all miso is created equal

For an authentic, health-giving miso experience, I love South River Miso products.

They handcraft their miso in the traditional way with care, love, and meticulous attention to detail. They even make 3-year miso…the hard-to-find gold standard.

Their process, vision, and product are both pristine and inspiring.

But all these cool miso facts are kind of useless unless you know how to incorporate it into your diet, right? We’ve got you covered with three delicious and nutrient-dense miso-licious recipes… enjoy in good health!

Vegan Caesar Salad Dressing with White Miso

Serves: 2-4

Ingredients:

  • 2-3 cloves garlic
  • 1 tablespoon organic white miso
  • 2 tablespoons lemon juice
  • 1 ½ tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • ½ teaspoon organic, naturally brewed soy sauce or tamari
  • 6 tablespoons extra virgin olive oil or avocado oil
  • ½ sheet of nori, torn into small pieces

Procedure:

  1. In a blender, combine garlic, miso, lemon juice, vinegar, Dijon mustard, tamari, and oil. Blend until mixture is smooth and creamy. Pour into a bowl.
  2. Add nori and mix thoroughly.

                                         

Miso Marinated Tempeh

Serves: 2

A natural foods chef taught me the secret to tasty tempeh is to let it simmer in a marinade for 15-30 minutes. This takes out its fermented flavor while infusing it with seasoning and aromatics.

Ingredients:

  • ½ cup organic apple, or pineapple juice
  • 1 tablespoon dark miso paste
  • 2 tablespoons freshly grated ginger
  • 2-3 cloves garlic, minced
  • 1-2 tablespoons organic naturally brewed soy sauce or tamari
  • 1 tablespoon organic balsamic vinegar
  • 1 package organic tempeh, cubed

Procedure:

  1. Place all ingredients, except the tempeh, in a medium sauté pan over medium/high heat.
  2. Bring the marinade to a rapid simmer, stirring the miso with a whisk to dissolve.
  3. Place the tempeh cubes in the marinade and simmer on low for 15-30 minutes, flipping occasionally for even cooking.
  4. Remove from pan. Combine with stir-fried vegetables (below) or serve over a salad or a bowl of quinoa or rice.                                                                                                                                                                                                                                                                                              

Fast Cooking, Super Healing Miso Soup

Serves: 2 as a main meal or 4 as a side dish

This is the perfect soup to throw together when you’re feeling under the weather. The key to retaining the enzymes is to gently simmer, not boil, the broth.

Ingredients:

  • 1 quart (4 cups) filtered water or bone broth
  • 1 carrot, cut into thin rounds
  • ½ cup daikon radish, julienned or matchsicks
  • 1-2 cups bok choy, kale, or spinach sliced thin
  • ½ package brown rice stick noodles (or any gluten-free, ultra-thin noodle)
  • 3-4 tablespoons miso of choice (South River’s Garlic Red Pepper highly recommended)
  • Naturally brewed soy sauce or tamari (to taste)
  • A drizzle of raw honey (optional)
  • Juice of 1 lime
  • Sliced scallions and fresh cilantro or basil to garnish

Procedure:

  1. Place the water, vegetables, and noodles into a medium soup pot and bring to a boil.
  2. Reduce heat to low and add some simmering water to a small bowl with the miso. Stir to dissolve the miso, and return the whole thing to the pot.
  3. Simmer everything together for about 10 minutes, or until the noodles and vegetables have reached desired texture.
  4. Stir in soy sauce or tamari, honey, lime juice, and garnish with scallions and fresh cilantro or basil.
August 29, 2017 0 comment
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RecipesVibrant Health

Green Tea or Matcha? What You Need to Know

by Dr. Patricia July 19, 2017

As a doctor and student of Traditional Chinese Medicine, I have been a green tea afficionado for over 25 years. I enjoy the astringent, grassy flavor and its balancing effect on energy and focus.

Green tea, and its whole-leaf cousin, matcha have been consumed by Asian cultures for centuries. To date, millions of people in the East and West enjoy green tea as part of a healthy lifestyle.

Due to the superior health and longevity of the Japanese culture (in which green tea is a staple of the traditional diet), green tea has been the subject of many scientific studies over the past ten years.

The antioxidant polyphenols in green tea, known as catechins, have been studied for numerous health benefits, from preventing cancer to improving cognitive function.

Matcha, the whole powdered form of green tea, has become a recent phenomenon in Western culture. And has been touted the “ultimate” green tea.

But, is one really better than the other?

In today’s post we’ll sift through the hype and examine the science and proven benefits behind each type of tea.

In the end, I hope to settle the modern-American-tea-lover’s dilemma of: green tea or matcha?

Health benefits of drinking green tea

In addition to traditional uses, there are dozens of studies proving green tea’s value as one of planet Earth’s healthiest and most antioxidant-rich beverages.

The polyphenols contained in green tea, such as epigallo-catechin gallate (commonly known as ECGC), have been proven effective for:

  • Anti-cancer benefits as chemoprotective agents1
  • Reducing the risk of hypertension by up to 46%2
  • Reducing body fat by 19.6% in habitual tea drinkers3
  • Maintaining overall cardiovascular and metabolic health4
  • Metabolic syndrome5
  • Reducing the risk of cognitive impairment6
  • Reducing the risk of several types of cancers7,—including breast, ovarian, prostate8, bladder9, pancreatic10, and colon cancers11.
  • Genital warts12—a green-tea-containing ointment, has been FDA-approved for their treatment.

Though many claims are made about green tea’s effectiveness for weight-loss, the scientific community still considers weight-loss evidence to be inconclusive.

Based on traditional use and scientific studies, green tea is undoubtedly a healthful, medicinal, longevity-enhancing beverage. But how does it stack up against matcha?

Health benefits of drinking matcha

When you drink matcha, you consume green tea in its most whole, concentrated form. In fact, matcha is the only type of tea in which the whole leaf is consumed.

The subject of the sacred Japanese tea ceremony, and favored beverage of enlightened monks and ancient samurai warriors, matcha packs a powerful punch of health benefits.

But is matcha really so superior to green tea?

In relation to antioxidant benefits, research suggests YES it is.

A comparison study conducted by researchers from the University of Colorado Springs, published in the Journal of Chromatography, reported the concentration of EGCG from matcha is 137 times greater than that of China Green Tips green tea, and at least three times higher than other types of green tea14.

  • Matcha has been shown to improve cholesterol in animal trials15.
  • Matcha promotes calmness and peace of mind while maintaining alertness.
    • This is due to its naturally-occurring amino acid, L-theanine. Thus, matcha has been used by Japanese monks for centuries to enhance lengthy meditation practices.
  • Provides a healthy energy boost, without the caffeine jitters.
    • This is believed to be due to the combination of vitamins, trace minerals, and caffeine, balanced by the L-theanine.
  • A good source of nutritious, detoxifying chlorophyll.
    • Matcha leaves are grown in the shade which concentrates their chlorophyll. Chlorophyll is naturally rich in magnesium, vitamin K, and antioxidants.
  • Matcha is more versatile than green tea
    • If you wish to reap the health benefits of green tea, but aren’t big on its flavor, you can blend matcha into smoothies, or add it to dressings and sauces.
  • Controversy over green tea safety: the facts about liver failure and lead

    Despite green tea’s numerous benefits and centuries-proven safety record, there has been recent controversy over incidents of liver injury and lead content.

    Let’s look at the liver injury issue first.

    Some cases of liver injury have occurred in people taking high-dose green tea supplements—often found in weight-loss products.

    According to The National Center for Complementary and Integrative Health16, incidents of liver injury are rare and drinking green tea is considered safe for most people.

    To safely enjoy the health benefits of green tea, they recommend keeping consumption to under five cups a day. And if you have a liver ailment, it is advisable to stick with tea and steer clear of concentrated supplements (check with a licensed practitioner).

    Green tea and matcha can also interact with some medications. Visit the above link on safety for a full list of possible interactions and safety precautions.

    Now, onto concerns about lead.

    Due to heavy pollution from coal plants in China, (where the majority of the world’s green tea is grown) many varieties have begun testing positive for lead.

    This varies widely from tea to tea depending on where and how it is grown.

    According to a report from Consumer Lab, green tea grown in Japan tests for extremely low to no levels of lead compared with tea grown in China17.

    The good news is, even if you drink green tea grown in China, most if not all the lead remains in the leaves and is filtered out by a tea bag.

    The actual tea liquid contains very little if any lead. So unless you are eating the leaves and/or drinking copious amounts a day (say more than 5 cups) there isn’t much to worry about.

    What about matcha?

    The majority of the world’s matcha is grown in Japan where lead pollution is not a big issue. So you can drink whole leaf matcha without concerns.

    Like everything, enjoy your tea in moderate amounts.

    Tea or supplement?

    Since green tea and matcha have benefited people for centuries as infusions, I generally encourage my patients to follow suit and drink the tea.

    However, for some a high quality, organic supplement can make getting enough of the tea’s antioxidants and other nutrients easier.

    To be clear, green tea supplements are considered safe, unless you have a liver issue or are taking an extremely high or concentrated dose.

    I suggest speaking with your practitioner to find out the best source or amounts for your health goals.

    My favorite brands

    For green tea, look for fresh, organic, pure green tea without any additives or “natural flavors”.

    For authentic Japanese matcha, I enjoy DoMatch Organic Second Harvest.

    So…green tea or matcha?

    Though matcha contains more ECGC than green tea, both types of tea have been proven beneficial in maintaining overall health and preventing disease.

    As the ancient Chinese proverb suggests: “Drinking a daily cup of tea will surely starve the apothecary.”

    My advice: if you like green tea drink organic green tea, if you like matcha drink authentic Japanese-grown matcha, if you enjoy a little of both…even better.

    Cheers!

    -Dr. Patricia

    References:

    July 19, 2017 0 comment
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    About Dr. Patricia

    About Dr. Patricia

    Hi, I'm Dr. Patricia Fitzgerald. I have always been very curious...

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