Are frozen fruits and frozen veggies as good as fresh?

NO… they’re often better!

The science behind modern fast-freeze processing has led to frozen produce maintaining natural taste and texture, while preserving the lion’s share of its nutritional benefits – despite being plunged to 15 degrees (F) below zero.

Studies have shown that freezing, as a long-term preservation for fruits and vegetables, retains the taste, texture, and nutritional value better than any other preserving method, including canning and dehydration. Freezing also thwarts the growth of microorganisms while offering long storage periods.

But how can such a traumatic change in temperature allow a frozen product to approach the excellence of fresh? To answer that, simply look to the harvest.

A mandate followed by all fast-freezing processors is to begin with only the finest, freshest, blemish-free, field-ripened crops. It was discovered very early on that the freezing method of preservation has a way of essentially highlighting the slightest flaw in a product. A flaw-free product is part and parcel of the process.

Another demand of the freezing process is allowing produce to reach the height of ripeness, meaning crops have achieved maximal flavor and nutritional potential.

While one might think such mandates would doubly apply to fresh produce — heading straight to the marketplace — it’s seldom so. In fact, “fresh” is often no bargain.

Market-bound “fresh” produce must immediately face two enemies: time and travel.

In an effort to get a jump on time, producers will routinely pick “fresh” crops before they’re fully ripened. While such crops will attain some degree of added ripeness after harvesting, they’ll never reach their full nutritional maturity.

But there’s no way around having to transport produce long distances. Many fresh products are in it for the long haul; hundreds if not thousands of miles. In that respect, a lot of winter fruits and veggies suffer from serious “jet lag.”

That’s where the freezing process comes in, offering produce with quality that is essentially frozen in time — a perfect alternative to winter produce that has seen better days.

Tips: Frozen fruits should be slowly thawed in the refrigerator, and served with a few ice crystals still in the center. Vegetables should be cooked without thawing first; you can either microwave or pan cook them, but always with as little water as possible to retain nutritional value. Enjoy!

I’m on a serious hummus kick at the moment. I blame my cousin, Suzy, because she got me started on this hummus kick and because she is the queen of hummus. (Literally, THE QUEEN, because she will make hummus out of almost anything!)

What makes it so special? I think it’s the Harissa. Harissa is a hot chili paste, made primarily from the Maghrebian pepper. It usually also contains roasted red peppers and Serrano peppers along with garlic, coriander, caraway and olive oil.

Harissa is most closely associated with Libya and Tunisia, but is also favored in Moroccan and even Israeli cooking. It is generally used to flavor meats, fish or couscous, but it can also be used as a condiment on dishes such as shawarma. It is even used to flavor soups and stews.

Unlike Americans, who don’t generally consume spicy foods at a young age, those living in places like Tunisia eat Harissa early on, so they are accustomed to the extreme heat of Harissa. If you haven’t ever eaten Harissa, you may want to prepare yourself… it’s very hot. But in a good way, if you know what I mean.

I like it best in hummus with a traditional flatbread such as a fresh pita or some lavash. But it’s also great with cut up veggies or on a sandwich. You might also like a few of these Irresistibly Healthy Ways To Enjoy Hummus.

You have probably heard of super foods, but have you ever heard of super spices? Super spices such as cinnamon, tumeric and cayenne are full of nutrients to help boost the body and even encourage weight loss.

Cinnamon


Cinnamon is an easy everyday spice that has shown to have positive effects on insulin to help the battle of the bulge. According to WebMD, some research has shown that cinnamon may lower blood sugar by decreasing insulin resistance. In one study, volunteers ate from 1 to 6 grams of cinnamon for 40 days. (One gram of ground cinnamon is about half a teaspoon.) In this study, researchers found that cinnamon reduced cholesterol by about 18 percent and blood sugar levels by 24 percent.

Try making cinnamon and honey toast or sprinkle some cinnamon on your morning oatmeal.

Please note: If you are diabetic please do not try to treat yourself with cinnamon. This is information for those non-diabetic folks who are looking to help their blood sugar. As always, consult your doctor or health care provider!

Cayenne Pepper

Spicy peppers like cayenne contain dihydrocapsiate, a compound that has shown to increase our capacity to burn fat. Multiple studies, including one written about in Cell Metabolism show that another ingredient in chili peppers–capsaicin–also helps to lower blood pressure.

However, as beneficial as this spice can be, it can be a challenge to find ways to utilize it. One simple way is to incorporate cayenne into a spicy trail mix. Simply take a handful of mixed nuts, a handful of pretzels, a handful of sesame sticks and a handful of dried plantains or bananas and mix them in a bowl. Then, melt 3 tablespoons of butter and add a tablespoon of cayenne, a teaspoon of paprika and a dash a soy sauce or teriyaki sauce to your butter and stir it into your trail mix to coat. Next, spread your trail mix onto a baking sheet and lightly salt if needed. Then, roast it in your oven for about 20 minutes and add raisins to finish it and you have a fabulous spicy trail mix to eat whenever you want a healthy snack.

Super six – Tumeric, Cumin, Ginger, Coriander, Cardamom, Mustard Seed
The“super six” spices are wonderful to eat together because their flavor profiles complement each other. Each of these super spices boasts a variety of benefits.

1. Tumeric is known to help with inflammation
2. Cumin is helpful in fighting belly fat and helping overall metabolism
3. Ginger helps to reduce appetite and cravings
4. Coriander help to increase metabolism
5. Cardamom helps to lower blood glucose and fight bad cholesterol
6. Mustard Seed has a thermogenic effect, which encourages the body to burn more fat

One of the best recipes to utilize to incorporate all of these fabulous spices is to make some Khichdi. If you haven’t heard of Khichdi before, it is considered the “chicken soup of India” and is known for its healing benefits, which fall in line with Ayurveda techniques.

Easy Khichdi

• 1 cup Green Mung Beans (look for these in the bulk aisle)
• 1 cup brown Basmati Rice
• 1/2 cup yellow lentils
• 2 Tbsp Coconut Oil
• 1 Clove Minced Garlic
• 1 Tbsp Tumeric
• 1 Tbsp Cumin
• 1 Tsp Mustard Seeds
• 1 Tsp Coriander
• 1 Tsp Cardamon
• 1 Tsp Ground Cloves
• 1 Tsp Minced Ginger

Cilantro, Avocado Slices and One Sectioned Lime or Lemon

Directions

1. Clean and wash rice, green mung beans and lentils and soak in water together for two hours.

2. Drain and set aside.

3. Heat the coconut oil in a pan and add the minced garlic. Heat until fragrant.

4. Add rice and beans and saute in the pan for a few minutes, stirring frequently.

5. Add mixture to a pressure cooker or deep pan with 4 cups of water.

6. Add remaining spices (except ginger) and bring to a boil, lower heat to medium and cover with lid.

7. Cook for about 20 minutes or until rice is fluffy.

8. Add salt and pepper to taste and serve hot with fresh ginger, fresh cilantro, avocado and lime or lemon juice.

Optional: Add veggies to your rice when it is cooking like carrots or squash. Delish!

Sources:

http://www.webmd.com/diabetes/cinnamon-and-benefits-for-diabetes

http://dailyhealthpost.com/15-herbs-spices-that-help-you-lose-weight/

You are in for a treat! After much deliberation (and Nana’s approval!) I’m sharing a secret family recipe you are sure to love! Check out Nana’s secret spaghetti sauce and let me know what you think!

Prep Time: 20 minutes, Cook Time: 2 hours

Ingredients
One tablespoon Wild Oats Organic Extra Virgin Olive Oil
4 large links natural hot Italian sausage
1 clove garlic, chopped
1 pound natural ground beef
1 free range egg
1 cup crushed buttery crackers
1 large onion, diced
3 tablespoons dried parsley
1  can Wild Oats Marketplace Organic Tomato Paste
5 cans Wild Oats Marketplace Organic Tomato Sauce
3 tablespoon Wild Oats Marketplace Organic Italian Seasoning
1 Wild Oats Marketplace Organic Bay Leaf
2 tablespoon natural Agave
1 tablespoon Wild Oats Marketplace Organic Oregano Leaves
2 whole dried red chillies
1 teaspoon salt
1 cup water
1 package Wild Oats Organic Spaghetti Pasta or brown rice pasta
2 pads of butter
Grated Asiago cheese to taste

Directions

First prep and cook the meat:

Cut the sausage links into threes and brown them over medium-low heat in a large, deep pan with the olive oil and garlic (the one you are going to cook the spaghetti sauce in). While the sausage is cooking in a closed pan, prep the meatballs while making sure to stir the sausage every once and awhile to prevent burning. Whisk the egg and then combine 2 tablespoons of parsley, the ground meat, half of the diced onion and cracker crumbs to form meatballs. Brown the meatballs over medium heat in a covered large saucepan, turning to brown evenly on all sides.

Now the sauce:

Put the remaining onions in the sausage pan to brown lightly, add the meatballs and then add the tomato sauce, tomato paste, 1 tablespoon parsley, Italian seasoning, oregano, agave, red dried chillies, bayleaf, salt and water. Bring sauce to a boil over medium heat, stirring frequently, and then cook for around two hours on low heat. Make sure to continue to stir so that the sauce does not burn. Serve with Wild Oats Organic Spaghetti Pasta or brown rice pasta seasoned with a touch of butter and top with grated Asiago cheese.

Ddddeeeeellllliiiissshhhh!

While beets have been utilized as foodstuff from the days of ancient agriculture—and remain a mainstay in countless cultures—the vegetable’s deeper nutritional benefits have rarely been hyped … until recently.

A slew of studies in the last few years are reporting superfood qualities of the beetroot, the purple part of the plant that grows below ground. Even the green foliage of the beet is something that Dave Lieberman, nutrition writer at Oprah.com, dubs a secret superfood.

“We call beets ‘nature’s multivitamin’ because they boast an incredible range of vitamins, minerals and antioxidants that can ward off all kinds of sickness and disease, from the common cold to cancer,” writes Lieberman.

Mankind’s association with beet plants began above ground. Research indicates that primitive societies first tapped into the beet plant’s greens (tops), often harvested in spring and early summer, when the leaves were tender. And they were onto something good. Beet greens are also highly nutritious; commonly eaten either raw, lightly blanched, or in soups.

It was the Roman culture that got to the roots of beets. Soldiers felt the deep purple/red root offered a fast energy boost. The energy angle is still being hyped, via modern recipes for beetroot juice “energy drinks.”

Heart and cardiovascular benefits are also being attributed to the beetroot.

“Naturopathic medicine is showing wonderful benefits (of beetroot juice) to help protect the heart. A new Canadian study suggests that the naturopathic approach will decrease cardiovascular risk and lower the incidence of metabolic syndrome, a condition which includes high blood sugar, high blood pressure and high cholesterol,” according to www.doctoroz.com.

While pickled beets and borscht (a soup made from beets) are the most commonly known beet dishes, the popularity of fresh raw beets has dramatically increased, spurred on by nutritional findings.

Raw beets are easy to prepare, though it is best to ready them wearing latex glove. Beetroot juice has long been used as a powerful clothing dye. It quickly stains skin.

Beet / Beetroot Cooking Tips from home cooking expert Peggy Trowbridge Filippone:

• Be gentle when washing beets. You want the thin skin to remain intact for cooking.
• Although beets can be eaten raw, they are generally boiled, baked, steamed, fried, grilled or otherwise cooked before eating.
• Choose beets of uniform size to promote even cooking.
• To retain nutrients and color, boil, bake or steam without peeling first. The skin will easily rub off under cold running water after they are cooked.
• When trimming, leave at least an inch of the leaf stems attached and do not remove the root. The stem and root are removed after cooking.