When you're trying to get 9-13 servings of veggies in everyday, you have to start at breakfast. And what a delicious challenge it is! I've been sharing my favorite "V for B" ideas on Instagram lately. Here's one more winner to add to your repertoire.
Makes 4-6 servings
Ingredients for the Hash
If you have a home garden, chances are you are flush with raspberries right now!
I don't eat much fruit because as far as I'm concerned fruit is only good when it's in season and close to the source. Living on the North Coast means we have a small window in time to enjoy fresh berries, cherries, apples and pears.
I grow two varieties of raspberries - red and yellow - and plan to add a black raspberries next spring. Our berry vines are overflowing with summer bounty right now, so every night I'm out picking fruit...and shoving it right in my mouth!
Raspberries bring something special to the table - more than just deliciousness. They are the best source of ellagic acid, a polyphenol (antioxidant) nutrient that has potent anti-cancer activity. In animal studies, ellagic acid has slowed the growth of cancer cells and helped make them inactivate1.
Ellagic acid also shows up in research on beauty and aging, showing some promise for reducing wrinkles and skin damage caused by UV-B rays (that will make my mom happy)2. Can you imagine your esthetician advising you to eat more raspberries for your skin health? Best. Homework. Ever!
The power of plants continues to awe and amaze me.
While I love fresh raspberries more than anything, I just cannot keep up with the volume of raspberries coming in from my backyard (can I just say what an awesome problem that is to have?!). I'm not much of a baker and try to limit my sugar intake anyway, so this week I worked on a new smoothie recipe that combines a couple of my all-time favorite anti-cancer ingredients. For fun, I made it a little thicker than you can slurp through a straw.
Hope you like it!
Matcha Berry SmoothiE Bowl
Alia Crum, PhD is this genius of a human who has cracked the code on "mind over matter." Dr. Crum researches the placebo effect and how mindset influences human experiences.
In one study, she measured ghrelin - the "hunger" hormone - after research participants drank milkshakes. One group was told that their milkshake was indulgent while the other group was told their milkshake was good for them. Ghrelin was lower in the group that thought their milkshake was a yummy treat, meaning that they were more satisfied by it than the other group.
In another study she conducted, Dr. Crum educated housekeepers at a hotel that their job was physically exerting. Prior to that conversation, the housekeepers really just thought that everyday they went to work, not that their work was exercise. After their mindset shifted, they lost weight.
If thoughts can change hormones and promote weight loss, what else can they do? Can changing your mindset be the piece missing from your wellness plan?
Could your thoughts be the root cause of your dis-ease?
If you have an autoimmune disease, how you can mute your inner critic?
If you suffer from constipation, what do you need to let go of?
If you have acid reflux/heartburn, what are you forcing yourself to swallow? What are you not saying/expressing?
If you have heart disease, how can you free the emotions you have repressed?
If you have eczema/psoriasis/acne, what experience have you had that you need to talk about? That thing you went through that's trying to get out?
If you experience any physical symptom, what mindset do you need to adapt to change it?
To watch a 5 minute video from Dr. Crum, follow this link.
I love me some dinner in a bowl.
One of my favorite memories from traveling in China was eating with a bowl of rice in one hand and chopsticks in the other, serving myself bite after bite of spicy green beans and crispy tofu. There may be fewer chopsticks in my weekly meal plan, but the principle of rice paired with a few flavorful dishes has persisted.
This recipe highlights my favorite things about summer eating: seasonal veggies and lots of herbs. Shop at the farmers market for the best ingredients.
*Soaking whole grains for 6-12 hours provides two nutritionally beneficial gifts:
1) It starts breaking down phytic acid, an anti-nutrient that has anti-cancer properties, but also binds to zinc and other minerals in our food, prohibiting their absorption in our digestive tract, and
2) It shortens the cooking time by almost 50%! That means you might be more likely to choose brown rice and other whole grains over their refined counterparts. To soak: Measure your rice into a large bowl or saucepan and cover with 1-inch of water. Cover and leave on your countertop for up to 12 hours. Longer soaking is fine, but you'll want to rinse and refresh your water after 12 hours and/or move the soaking mixture to your refrigerator.
**Soy is one of the most heavily engineered crops in the US, making buying organic soy products a priority.
I love food.
I love thinking about it, talking about it, writing about it. I love growing food, cooking and eating food. I use this space to try to convey that. Follow me on social media for more day-to-day inspiration on these topics.