Whole Health Nutrition
In this issue:
Karen's Class Schedule: August and September
15 Minute Meals - Sun. Sept 17th, 4:30-7:30PM, University Village
Learn how to prepare healthy and delicious meals in 15 minutes.
Registration: www.DiscoverU.org or 206-365-0400
Autumn Equinox Detox - Thur. Sept 21st, PCC West Seattle, Wed. Sept. 27th, PCC Greenlake, Thur. Sept. 28th, PCC Redmond, Sat. Sept. 30th, PCC Issaquah
Prepare your body for winter
with a detoxifying cleanse as Birgitte and Karen combine their culinary and
clinical talents to create delicious and healthy detoxifying foods. The Autumn
equinox is a good time for a cleanse that will strengthen your immunity in preparation
for the colder months. You will receive a comprehensive seven day detoxification
protocol emphasizing whole food recipes (breakfast, lunch, dinner, snacks and
drinks), whole food supplements and supporting therapies, and details about
warming foods, herbs, and spices that support autumn detoxification, as well
as what to stay away from. The class will be a mix of information and food demonstration.
All new recipes!
Vegetarian; dairy optional, wheat, gluten and egg free.
Registration: 206-545-7112 or www.pcccooks.com
Note: I will be teaching a version of the above class in Everett, Edmonds and Marysville in October. Check next month's newsletter.
Nutrition for Bodyworkers, Sept. 23rd-24th, 9-6PM, Denton Wellness Center, Arlington.
If you are a massage therapist, show your clients how they can incorporate basic nutrition principles to increase health, energy, mood, or achieve weight loss. Understand the healing capabilities of foods and learn which foods and supplements will alleviate common health conditions and decrease pain and inflammation. Learn the role of good digestion in health and how to naturally support or restore digestive health. This class is also open to the general public, if you are interested in knowing more about nutrition.
per person. $25.00 discount for early registration. 16 Continuing Education
Units (CEUs) available.
On September 16th, my husband and I are offering a cheesemaking class in our Lynnwood home, from 11:00-3PM. Learn how to make fresh chevre, ricotta, creme fraiche and yogurt cheese, and sample various cheeses in a cheese tasting at the end of class. The class is about 3/4 full so let me know ASAP if you're interested. Cost is $40.00.
How To Get The Most Nutritional Value Out Of Watermelon
Not only is watermelon packed with thirst-quenching water and natural sweetness, it is an excellent source of two powerful antioxidants: lycopene, and beta carotene.
Lycopene is what gives watermelon its rich, red colour, and is associated with reduced risk of developing macular degeneration, prostate challenges, and a variety of other degenerative conditions.
Beta carotene is another powerful antioxidant that can help to protect your cells against damage by free radicals. If you are eating adequate amounts of healthy fat and are in good overall health, your body can convert beta carotene into vitamin A, which plays a critical role in keeping your immune system healthy.
A recent study conducted by the U.S. Department of Agriculture indicates that the lycopene and beta carotene content of watermelon increases when watermelon is stored for several days at room temperature after being picked from the ground.
Researchers measured the lycopene and beta carotene content of different types of three popular seeded and seedless types of watermelon.
The watermelons were stored
in coolers that were set at three different temperatures: 41 degrees fahrenheit
(5 C), 55 degrees fahrenheit (13 C), and 70 degrees fahrenheit (21 C).
After fourteen days, the following results were recorded:
· Lycopene content
rose by an average of 20 percent in watermelons that were left uncut at room
· Beta carotene content rose by an average of 100 percent in watermelons that were left uncut at room temperature
· Watermelons that were left uncut at room temperature had thinner rinds than those that were stored at colder temperatures, a cardinal sign of ripening
· Watermelons that were stored at below-room temperature levels did not experience any gains in their lycopene and beta carotene levels
Clearly, watermelon becomes more nutritious if you allow it to ripen for a few days in a whole, uncut state at room temperature. Cut watermelon should not be stored at room temperature, as it will start to go bad after a day or two.
If you use a juicer to make watermelon juice, wash the outer green skin of the watermelon thoroughly and push it through the feeding chamber of your juicer along with the red flesh of the watermelon. This will provide your body with chlorophyll, another health promoting nutrient.
Make the most of summer's bounty
When fresh summer fruit is at its peak, go ahead and take advantage of the great prices. And, when your own garden of tomatoes or basil is extra bountiful, don't despair. Even for those of us not up to canning, there are easy ways to save that summer flavor.
Place cleaned berries, pitted cherries or sliced fruit in a single layer on a baking sheet and freeze. When frozen, bag up and remove excess air. Use frozen berries in pancake batter, muffins, smoothies or pies. Make ice cream, sorbet or smoothies with peaches or cherries.
Puree strawberries, raspberries or nectarines until smooth and freeze for fruit sauces, ice cream toppings or smoothies. Use tomatoes and herbs to make a big batch of pasta sauce. Blend 2-3 pounds coarse-chopped ripe tomatoes, a little olive oil, salt, pepper and fresh herbs in a food processor until chunky (work in batches). Freeze in 2-cup portions.
Tie fresh herbs in bunches and hang upside down until fully dry. Remove leaves from stems and store in airtight jars in a cool, dark place or freezer. Make your own "sun-dried" tomatoes by placing tomato slices (about 1/2" thick) on a well-oiled baking sheet lined with parchment or foil. Sprinkle with salt and pepper. Bake in a preheated 250°F oven for 2 to 3 hours. Store in freezer.
What's in Season
Gardens are bursting with summer squash this month, and you may have friends and neighbors trying to unload the surplus. You can always make zucchini bread, but it's nice to have other squash recipes as well. The following quesadilla recipe is tasty.
Summer squash is a relative of the cucumber and melon, and is a good source of vitamin C, magnesium, vitamin A, fiber, potassium and folate. These nutrients are helpful in reducing the risk of cardiovascular disease and high blood pressure.
Recipe of the Month
Zesty Zucchini Quesadillas
These quesadillas are the perfect way to use abundant zucchini and tomatoes. Serve as a light lunch or dinner along with a tossed salad.1 tablespoon olive oil 1 small zucchini, shredded
Heat the oil in a medium skillet over medium heat. Add the zucchini, bell pepper, onion, garlic, and cumin. Cook for 5 minutes, or until all the vegetables are soft. Stir in the salt, and black pepper. Set aside.
Spread one-fourth of the zucchini mixture evenly on one half of each tortilla. Sprinkle each with 1 1/2 teaspoons pine nuts and one-fourth of the cheese. Fold the tortillas in half.
In a large skillet over medium-low heat, cook the quesadillas for 5 minutes, turning once, until the cheese is melted.
Cut the quesadillas into wedges and top with a generous amount of salsa.
Makes 4 servings