Whole
Health Nutrition News
In this Issue:
Seasonal Cooking,
Thursday, Oct. 21st, 7-9PM. Wellness Clinic and Denton Massage, 426 Olympic
Ave., Arlington. Learn how to cook creatively with the fall season’s bounty and dazzle your
family and friends with new flavorful dishes that everyone will enjoy. In this
fun class, you’ll learn how to easily transform the fall season’s fruits and vegetables into incredible
appetizers, sides, and main dishes that you and your family will love.
October is breast cancer
awareness month. Although heart disease is still the number one cause of death
for women in this country, breast cancer is becoming increasingly more common.
In 2003, 212,000 people were diagnosed with breast cancer. Cancer prevention
strategies are vitally important, and diet/lifestyle changes will reduce your
risk. In addition to diet and lifestyle changes, (less alcohol, more exercise,
less stress, and reducing body weight), limiting your exposure to estrogens
(hormone replacement therapy, some plastics, pesticides, chlorinated organic
compounds, and radiation) may help reduce your risk.
The best diet for breast
cancer prevention would be the following:
With the change in seasons
from summer to fall, it’s a great time to celebrate the fall harvest and begin
including more warming foods and spices in the diet. These include foods such
as carrots, winter squashes, kale, sweet potatoes, apples, onions, beans, and
garlic. Some warming spices include ginger, cinnamon, cloves, and curries.
Eating
seasonally benefits the individual, the family, the larger community, and the
environment. When produce is trucked across country for out of season
distribution (tomatoes in winter, for example), its nutritive value declines.
Many vegetables that are shipped long distances are picked early or sprayed to
delay ripening. Eating locally grown food can help limit exposure to chemicals
and lend support to small, regional farms.
Throughout
the year, the seasonal eater is exposed to a wide variety of different fruits
and vegetables, thereby maximizing their vitamin, mineral, and phytonutrient
intake. A person who is not a seasonal
eater may fall into a cycle of consuming the same foods throughout the year,
with little diversity.
Farmers’
markets and other local vendors are a great resource for obtaining seasonal
fruits and vegetables. Many farmers markets in our area continue through mid
October and/or November. The Ballard farmers market operates year round. Take
time to visit a farmers market this month – you’ll find astonishing varieties
of winter squashes, heirloom tomatoes, hot and sweet peppers – you won’t find
this stuff at Safeway…visit http://www.pugetsoundfresh.org
for a complete listing of markets to find one in your area.
One
easy way to eat seasonally during the winter months is to take advantage of
produce home delivery services. In Snohomish County, contact Tristan Klesick at
http://www.organicproduceshoppe.com.
In King county, contact http://www.newrootsorganics.com.
I’ll
be teaching a class on seasonal cooking Oct. 21st in Arlington (see
schedule). I hope some of you who live up north can attend!
What's in Season
What
would October be without the pumpkin? Far more than just a Halloween
decoration, the pumpkin is a winter squash brimming with nutrients. Pumpkins are very high in
potassium, and have high amounts of beta carotene and vitamin C. They are also
a great source of fiber, as well as B vitamins. Pumpkin seeds are a good source
of zinc and healthy fats, and help support prostate health.
The smaller pumpkins are
more tender and flavorful. Choose pumpkins which are free of blemishes,
harvested with their stems intact, and those which feel heavy for their size
and have a hard rind.
Pumpkins (or other winter squash) can be stored in a cool, dry place - preferably at a temperature of between 50 and 60 degrees F, for 1 to 6 months, depending on the variety. Once it is cut, cover the pieces in plastic wrap and store them in the refrigerator, where they will keep for one or two days. The best way to freeze pumpkin or winter squash is to first cut it into pieces of suitable size for individual recipes.
Recipe of the Month
Slice
and Bake Pumpkin
1
pumpkin (2-3 lbs), peeled and sliced into 1-inch pieces
1
Tbsp peanut oil
2
Tbsp lemon juice
1
Tbsp reduced-sodium soy sauce
2
Tbsp brown sugar
1
tsp ground cinnamon
1
tsp freshly grated ginger
Preheat
oven to 350 degrees F. Spread pumpkin pieces across a slightly oiled baking
sheet. Combine remaining ingredients, and pour over pumpkin pieces, reserving a
couple teaspoons. Toss to coat. Bake
for 20 minutes, pour the remainder of the sauce over the pumpkin, and bake
another 20-30 minutes.
To
make use of the pumpkin seeds from this recipe, or from your carved Halloween
pumpkin, spread the washed seeds on a cookie sheet and dust with cooking spray.
Sprinkle with garlic powder, pepper, and Cajun seasoning. Bake at 300 degrees
for 10 minutes, or until browned.