About Fats, Part 1: Olive Oil vs. Coconut Oil

 

Often people ask me about fats. The most common question is what fat is better among the “good” fats: Olive oil  vs. Coconut oil. The truth is, there is really no one single answer to this question because both of these fats are very different. Let’s investigate…

Olive Oil:

-       Also known as oleic acid is a monounsaturated fatty acid that is very common in the Mediterranean Diet. 

-       One tablespoon contains 119 calories.

Benefits:

-       Studies shown this to lower total cholesterol and raise HDL (aka “good” cholesterol).

-       Linked to a reduced risk of cardiovascular disease (as well as a number of other chronic diseases such as Alzheimer’s).

-       Associated to reducing risk of cancer.

-       Powerful antioxidant (phenolic compounds).

-       Linked to reducing hypertension (high blood pressure).

-       A natural anti-inflammatory.

-       Is part of the treatment to delay the onset (but not a cure) to ALD aka Lorenzo’s Oil disease.

Coconut Oil:

-       Also known as primarily lauric acid.

-       One tablespoon contains 117 calories (and 12 grams of saturated fat).

Benefits:

-       Although coconut oil has been shown to raise overall cholesterol (due to high saturated fat content), it has also shown to raise HDL (aka “good” cholesterol).

-       Contains anti-fungal properties.

-       Has some antioxidants (polyphenols).

-       Contains medium chain fatty acids, which are absorbed optimally in the small intestine (especially among those who have a difficult time absorbing fats - such as ulcerative colitis and crohn’s disease).

© KATE EZRA WOLF, 2012. ALL RIGHTS RESERVED.

Get Heart Smart: Reinventing the PB and J!

All out of jam for that PB and J ? Well don’t fear because My Nutrition Fixation is here to the rescue with a simple lower sugar option.

Fresh red grapes: Are a natural source of fiber and a plethora of antioxidants. These antioxidants include phytonutrients, which are believed to play a critical role in longevity. Most significantly, fresh grapes are a natural source reservatrol. Resveratrol is a powerful and unique compound found in fresh grape skin, seeds and flesh, as well as wine and peanuts.  Reservatrol originally gained its notoriety when Oprah boasted about its benefits in the early 2000’s.  Since, reservatrol has been linked to protect against heart disease including atherosclerosis, a potential anticancer agent, antibacterial agent, a potential to help regulate blood sugar, and possibly help regulate body weight.

Adding fresh fruit in place of sugary preserves is a wonderful and fun way to reduce calories! In addition, this recipe is super fast and kid friendly! Another tip  is to add almond butter with flax to increase the fiber content.

Recipe is for one serving:

Ingredients:

¼ cup fresh red grapes rinsed and halved (other fresh fruit such as strawberries make great toppings too).

1 slice of whole grain bread.

½ Tbs. of Almond butter (or nut butter of choice – I used Natural Balance Creamy  Almond Butter Plus Flax).

½ Tbs. dried coconut.

1 Tsp. agave nectar (optional).

Instructions:

Spread almond butter evenly onto the slice of bread. Assemble fruit and other toppings. Add the agave nectar. Enjoy!!

© KATE EZRA WOLF, 2012. ALL RIGHTS RESERVED.

Wheat and Grains: Misrepresentations and Misunderstandings Part 1:

With the recent uproar of gluten-free and wheat-free products on the market, I am also noticing a lot of misrepresentation and misunderstanding on the subject matter. I am beginning to see more misuse and abuse of terms, definitions, studies, etc. I have recently read a very upsetting blog post that came from a person who is trying develop a “health guru” persona with zero credentials, no fundamental nutrition knowledge,  and not a single citation to support his “solution” (which is a topic for another day). To be honest, I rarely go out of my way to critique individual’s theories, unless, they are completely outrageously out there (and I mean OUT THERE).

WHAT is “Healthy”: As a person who is in the field of nutrition and dietetics, I am very cautious of the use of the word “healthy.” After all, we all have a different definition what is healthy. To some, it may be defined how an individual feels, and to others, it may just be a matter of body weight. Some may define it as how much energy they  have, while others may define it to how often they get sick, or even a combination of both. In any case, what is healthy and what is defined as healthy varies from individual to individual whether one is a doctor, nutritionist, personal trainer, lawyer, computer programmer, blogger etc. We all have different nutritional needs, allergies, and intolerances, and for that reason, who am I (or any individual) to tell people (the general public) without knowing their (individual) personal needs, goals, diet history, or medical history what is healthy for them?

Myth 1: ALL grains are considered wheat.

No! Not all grains are wheat. What are grains: The USDA defines grains as wheat products such as items made with flour that comes from the wheat family. In addition grains ARE NOT exclusive to wheat products. Grains also include corn, rice (including brown rice), rye, this also includes quinoa (which is technically a seed). The USDA recommends that consumers make at least half of their grains whole grains (unrefined).  Wheat and other grains may be used as processing agents for foods that go beyond grain products, this includes many types of alcohols.

Myth 2: Grains cause autoimmune disease.

NO!! Autoimmune diseases are typically genetic diseases that range from Type 1 Diabetes to Multiple Sclerosis. There is NO published scholarly data to date that even comes close to directly linking grains or wheat as a cause of autoimmune disease. HOWEVER, they are some pre-existing autoimmune diseases that could be  affected by diet. For instance, Celiac disease is an autoimmune disease where the body has a difficult time processing gluten, a specific protein that contains gladian that is found in wheat, rye, and barley and oat products. Instead of proper digestion of gluten, it actually literally attacks the body specifically the microvilli on the small intestine. These microvilli are essential components of the body that are needed to absorb nutrients. Typically, those that suffer from  Celiac disease experience symptoms just with a small crumb of wheat (due to cross contamination). Keep in mind that this is VERY different from an allergy or a simple bodily reaction. I will post more on this complex topic in future posts! For more info, visit your doctor.

Myth 3: They are foods that are “anti-nutrients.”

NO!!!! The term “anti-nutrient” is not a term that medical health practitioners use. HOWEVER, there are many nutrients that impair absorption of other nutrients across the board of EVERY food group from grains, fruits, veggies, dairy etc. I did lightly touch on this in my iron series. Unfortunately, in life and science they are many paradoxes that we just cannot explain. For instance, oxygen, a molecule that is essential for life, also has a detrimental effect. Over time,  oxygen  causes our cells to become reactive and unstable, thus, causing aging and possibly cancer. However, we don’t tell people to stop breathing to avoid oxidation! Therefore, if you are concerned about your nutrition status or a food impairing the absorption of nutrients, I highly recommend that you speak to a medical doctor or nutritionist /registered dietitian before cutting the nutrient or food group out completely. If you have further questions or would like a referral, please email me.

Myth 4: The launch of the Whole Grains as a food group on the USDA Food Pyramid is the cause of obesity in the U.S.

Believe it or not they are actually people that actually believe this notion! I can honestly tell you that I have been following this topic very closely for many years now and this issue is much more complex than some would assume. There are many variables that contribute to the obesity crises in the US and I can assure you that the millions of Americans who consume fast food were and are not keeping the USDA Food Pyramid in mind when ordering that Big Mac.

Fact: Wheat may be an inflammatory.

Our bodies are complex machines and each individual responds to certain foods differently. Thus, wheat along with many other foods can possibly have inflammatory affects on some bodies. HOWEVER, this doesn’t mean that it has the same effect on your body. If you are concerned, I recommend keeping a food diary to help pinpoint any food issue. Keep in mind that cutting foods out of your diet is a personal choice and just because it works well for you does not mean it works for everybody.

Fact: Wheat and other grain products may contain pesticides.

Yes, however, pesticides are not just a grain issue it is a general public health issue that applies not just to grains, but to all crops! Here is a great resource: http://www.ewg.org/foodnews/

Much more on the pesticide issue in future posts!

Fact: There is NO “psychic” food guru who knows how YOU are feeling.

If I ever do discover one, I will be the first one to let you know!! Enough Said.

My informal References in the order addressed:

http://www.choosemyplate.gov/food-groups/grains.html

http://celiac.org/index.php

Sareen S. Gropper, Smith, J. L., Groff J. L. (2009). Advanced nutrition and human metabolism.

     Belmont, Ca: Wadsworth Press.

Zumdahl, D. (2008). Introductory chemistry. Boston, MA: Houghton Mifflin Company.  

http://www.ewg.org/foodnews/

Much more coming soon!

Be mindful!!! =)

Kate

 

 

© Kate Ezra Wolf, 2012. ALL RIGHTS RESERVED.

Pick(s) of the Day: Lemon and Basil!!!!

Lemons:  As you may probably already know, are a great source of vitamin C (ascorbic acid). The juice of one lemon contains over 100% of the RDA  (Recommended Daily Allowance) of vitamin C. Vitamin C is not only essential to retain a strong immune system, it is also a wonderful antioxidant. Vitamin C also plays a critical role in repairing the body tissues that is needed for wound healing. In addition, vitamin C is also necessary for the production of collagen in the skin, bones, and teeth. Lemons are also a wonderful source of potassium. Potassium balance is critical for organ, tissue and muscle function in the body.

Basil: Is an herb typically used for Italian dishes and is known for its very unique sweet flavor. Basil is also packed with nutrients. It is high in fat soluble vitamin K. Vitamin K plays a vital role in body functions, including blood clotting (it is required for the coagulation of blood – this is a very good thing) as well as participates in bone mineralization. Basil also has antimicrobial capabilities against many strains of bacteria, including e. coli.

One of my biggest problems with many commercially sold lemonade today is that they are not only loaded with way too many sugars (such as high fructose corn syrup), but they never taste fresh. I sometimes forget just how easy it is to make homemade lemonade.

A great way to serve beverages is in reusable containers. I like to use mason jars because not only are they green and BPA-free (bisphenol A is an organic compound commonly found in plastics and canned goods that have been linked to certain cancers), but they have a wonderful rustic look.

Sweet Basil Lemonade

Makes 2 servings.

Ingredients:

2 cups of water.

2 Tbs. of organic cane sugar (or to taste).

4 basil leaves, chopped into strips.

2 large lemons.

You will also need (optional):

2 mason jars.

A fruit muddler (or some sort of pestle to mash the basil).

Instructions:

Part 1: In a liquid measuring cup, pour in drinking water. Add the sugar. Heat on stove until the water is warm (frequently stirring). Once the water is warm and the sugar is fully dissolved, cool for about 20-30 minutes. Pour the liquid back into measure cup and place in the refrigerator for about an hour.


*Use my friend Catherine's great tip on lemons here: http://vivaglammagazine.com/food-drinks/food-tips/3258-getting-more-juice-from-your-lemon.html

Part 2: In the mason jar, add the basil and 1 cup (half) liquid mixture. Using the fruit muddler, gently crush the basil. Squeeze the juice of one entire lemon into the jar and stir.  Repeat part 2 with the second jar. Serve and enjoy!

Label is for one serving of Basil Lemonade. 

© Kate Ezra Wolf, 2012

Sweeteners 101: Know your Sugar Substitutes, Part 2: Zero Calorie Sweeteners

Nonnutritive Sweeteners aka zero calorie sweeteners have been sold commercially for almost three decades. I am often asked if these sweeteners are carcinogenic (cancer causing). However, the truth is, it much more difficult to determine than many would assume.  First, based on all of the clinical studies to date, there is very little direct evidence that these sweeteners are harmful to humans. However, I won’t go running to cosco to stock up on Sweet-n -low™ just yet...

Let’s investigate; here is (a brief summery) of the most popular artificial nonnutritive sweeteners:

Aspartame (NutraSweet™ and Equal™): 180 times sweeter than sugar. Was discovered by accident in a lab in the 60’s. The sweetness of aspartame is derived from the synthetic combination of the amino acids aspartic acid and phenylalanine.  

Saccharin (Sweet-n-low™): is 500 times sweeter than sugar.  Like aspartame, saccharine was discovered by accident in a laboratory in 1879.  Saccharin, the most controversial of the artificial sweeteners, was banned in the 70’s due to a Canadian study that linked saccharin to bladder cancer in rats.  However the rats were consuming exceptionally high quantities, the equivalent of a human drinking 800 diet sodas per day! Yikes!!

Sucralose (Splenda™):  Is 600 times sweeter than regular sugar was approved by the FDA in the 80’s.  Sucralose is manufactured as a chemical alteration of sugar cane.  Splenda™ become popular through its initial ads where it claimed that it came from real sugar. Soon after, the makers of saccharine sued Splenda™ for not making an accurate claim in their ads. Later, Splenda™ removed this claim from their advertising campaign.

Although the FDA generally recognizes these as safe (GRAS), there is also a cap to the daily-recommended consumption. In conclusion, like any other food, especially any artificial foods, moderation  (my personal mantra) is my best suggestion. 

Eat Mindfully,

Kate

Click here for part one:http://nutritionfixation.blogspot.com/2012/07/sweetener-101-know-your-sugar.html

© Kate Ezra Wolf, 2012

Pick of the Day: Apricot

Apricots are both delicious and nutritious. They are a wonderful source of vitamin A (beta-carotene). They are a good source of potassium and fiber. In addition, they contain the amino-acid tryptophan (associated with increased serotonin levels, aka “happy chemicals”).  

Apricots taste amazing when cooked, which is why I made this amazing salad!

Grilled Apricot and Walnut Salad

Ingredients:

4-6 Apricot halves.

1 cup fresh arugula.

1 Tbs. goat cheese.

1 ½ Tbs. walnuts.

2 Tsp. balsamic vinegar.

1 Tsp. extra virgin olive oil.

Salt and pepper (to taste).

You will also need (optional):

Grill pan (pictured) or grill.

Instructions:

Using the grill pan or grill assemble apricots face down onto a medium flame. Cook apricots until brown (3-5 minutes) and rotate and repeat on the other side. Remove from flame and let the apricots cool for about five minutes. While the apricots are cooling, assemble arugula and goat cheese onto a plate. Add the apricots. Sprinkle the walnuts followed by the oil and vinegar. Add salt and pepper (to taste). Enjoy!!!!!

© Kate Ezra Wolf, 2012

Pick of the Day: Avocado

Avocado:  If you live in California, you know how fortunate we are to have this amazing fruit in our backyards. Avocados are loaded with all kinds of vitamins and nutrients. They are a great source of the “good” monounsaturated fatty acids. They have plenty of fat soluble vitamins including vitamin K, vitamin A, and the ultra powerful antioxidant vitamin E. They are also a wonderful source of potassium and fiber. Just be mindful of your portion size, because one cup of pureed avocado has nearly 400 calories.

Fennel: Is a bulb known for its licorice-like flavor. This tasty herb can be consumed either raw or cooked. Fennel is a great source  fiber. In addition, it has anti-inflammatory properties. It has been used in herbal medicine as a natural diuretic. It also contains a compound called anethole which has been linked to antimicrobial properties against yeast, fungi and certain strains of bacteria.  

Guacamole with Crispy Fennel

Ingredients:

2 small-medium sized avocados, cubed.

1 ½ Tbs. of cilantro, chopped.

1 ½ Tbs. (approx. 2 small stalks) green onion, chopped.

2 Tbs. raw fennel, chopped.

1 ½ small limes.

Salt and ground pepper (to taste).

You will also need:

Mortar and pestle (optional – a fork and bowl will suffice).

Instructions:

Using a clean and dry mortar and pestle, add avocado, cilantro, onion, and fennel. Gently grind ingredients together to soften. Squeeze the juice from the lime and add salt and pepper. Thoroughly mix together all of the ingredients. Serve and enjoy!!

© Kate Ezra Wolf, 2012

Sweetener 101: Know your Sugar Substitutes, part 1: Sugar Alcohols

Sweetener 101: Know your Sugar Substitutes, part 1: Sugar Alcohols

Today,  the sugar substitute market continues to grow exponentially. Sugar substitutes are  commonly used to control and regulate blood sugar levels in diabetics (as well as pre-diabetics). They are also are very common for weight loss and obesity prevention. As the regular sugar markets continue to be vilified by the mass media outlets as the cause of obesity in the US (believe me, high sugar diets are definitely top contributors, however, they are many other  responsible variables for the obesity crisis), sugar substitutes, especially the natural ones, are growing as household names. So what exactly are these sweeteners and where do they come from?

Sugar Alcohols

Sugar alcohols aka polyols (can commonly be identified by the “ol” at the end ) are naturally occurring  carbohydrates that cannot be completely absorbed by the small intestine into the blood . Note: not to be confused, sugar alcohols do not contain the ethanol  that is  found in alcoholic beverages. They come from plants, typically fruits.  When metabolized, they require the use of little or no insulin. Sugar alcohols contribute fewer calories than other sugars about 2 kcal/ g compared to 4 kcal/g from regular sugars.

The USDA classified sugar alcohols as nonnutritive sweeteners (NNS)  as opposed to regular sugars as nutritive sweeters. They are regulated by the FDA as food additives or generally recognized as safe (GRAS).

Here is a list of the most common sugar alcohols:  mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH). With its growing popularity, xylitol is the most common due to its similarities to sucrose.

Pros:

- Reduced carbohydrate content.

-Reduced caloric content (compared to regular sugar).

-Has been shown to prevent dental carries (does not cause cavities, but in fact, help prevent them).

Cons:

-Can potentially cause adverse GI affects (including boating and diarrhea).

-Tend to be more expensive than regular sugar products.

-Many foods that contain sugar alcohols tend to have a higher fat and/ or sodium content to make up for lost flavor.

-May not be able to completely curve sugar cravings (besides, our bodies need some glucose to function optimally).

-Xylitol has been shown to be fatal to canines. Although research is not extensive, there have been studies that linked xylitol consumption to liver failure in dogs. Please be mindful!

For more info: http://www.eatright.org/About/Content.aspx?id=8363

More on sweeteners coming soon!

Be Healthy,

Kate

© Kate Ezra Wolf, 2012

Pick of the Day: Cha –Cha –Cha Cherries!

One of the things that I can’t wait for when summer begins is when cherries will finally be in season and overflowing the displays at the grocery store. Well that time has officially come!

              

Cherries are a very interesting fruit because they are known to have a high concentration of a chemical compound known as melatonin. Some researchers believe that cherries have the highest concentration of naturally occurring melatonin of any food. Melatonin has many functions in the body. It is known as a very powerful and stable antioxidant, particularly known for its strong DNA protecting capacity. Melatonin has been linked to a variety of studies to be a mood stabilizer and has been shown to have some preventative affects on migraine headaches. Melatonin is typically produced in our bodies around bedtime to help prepare the body for sleep. Thus, the melatonin in cherries, especially tart cherries, have been linked as a helpful natural sleep aid.

Cherries always make for great desserts; however they also make wonderful sweet and savory flavors as well. Try this simple salad dressing.

Fresh Cherry Balsamic Dressing

Ingredients:

4-8 fresh cherries (remove pits with a pit remover).

1 ½ tsp Olive Oil.

1 ½ tbsp Balsamic Vinegar.


½ tsp fresh ground pepper.

Dash of salt.

Instructions:

After the pits are removed from the cherries, place all of the ingredients into a blender. Blend ingredients until smooth (add more cherries for a thinker consistency). Pour in serving dish or drizzle on your favorite salad. Enjoy!




© Kate Ezra Wolf, 2012

Pick of the Day: Mango Madness!

Mangos are at their peak of the season! Mangos not only taste great but they are also good for you (and for your skin too)!

Vitamin C: One cup of fresh mango contains 90% of the RDA (Recommended Daily Allowance) of vitamin C. Vitamin C is not only essential to retain a strong immune system, it is also a wonderful antioxidant. Vitamin C also plays a critical role in repairing the body tissues that is needed for wound healing. In addition, vitamin C is also necessary for the production of collagen in the skin, bones, and teeth. Yes ladies, vitamin C’s collagen building activity can help you retain a youthful appearance! But do not go overboard and buy a bunch of those supplements, because vitamin C in great excess can become unstable and also have pro-oxidant effects which do the opposite (along with some adverse affects on the gastrointestinal tract).

Vitamin A: Mangos are high in a form of vitamin A called beta-carotene. Vitamin A is essential for vision (it is needed to form rhodopsin, a vitamin A-containing pigment protein found in our eyes). Among vitamin A’s many functions in the body, like vitamin C, it promotes skin health my stimulating cellular growth (thus, turnover) which can therefore help promote a younger appearance along with giving skin a gorgeous glow (note: vitamin A in major excess can also cause the skin and eyes to appear yellow). Furthermore, vitamin A has some powerful antioxidant functions.

A fun way to incorporate Mango: A Simple Yogurt Parfait

 

You don’t need to be a culinary mastermind to make fruit look delicious. Here is an easy way to make fruit and yogurt look fabulous.

Ingredients:

½ cup mango, cubed (Use my friend Catherine’s video if you need help cutting a mango - http://vivaglammagazine.com/food-drinks/food-tips/3199-how-to-cut-a-mango.html)
2-3 raspberries (for garnish).
½ -3/4 cup of yogurt of choice (I used Fage® total 2%).
2 tsps Agave Nectar.
1 tsp shredded Coconut (optional).

 

You will also need (optional):

Cool transparent dish, like the martini glass shown here.
Ziploc bag and scissors.

Instructions:

Spoon yogurt into the bottom corner of Ziploc bag. Using your scissors, cut a small slit into the corner of the bag. Tap the bag onto a hard surface to move the yogurt to the bottom of the bag. Place the bag onto a paper towel (to avoid a yogurt mess). In a transparent dish, place half of the mango to make the first layer. Using the Ziploc bag, gently squeeze the yogurt over the mango.  Drizzle on the agave nectar. Gently assemble the remaining mango over the agave. Finish off by sprinkling the coconut on top. Add the raspberries. Enjoy!


© Kate Ezra Wolf, 2012

Get your Iron On: Part 2 - Food Paradoxes

As I mentioned in Part 1, iron is very difficult to absorb in the body. One of the reasons why it is so difficult to absorb iron is because of many inhibitors that are consumed simultaneously. The idea is not to completely eliminate these inhibitors from your diet (because they also have many health benefits), but to be mindful and try to avoid when consuming iron rich foods.

Here are some iron inhibitors:

Polyphenols (such as tannins or derivatives of gallic acid) – are found in coffee, black tea and red wine (as well as grape juice). Polyphenols are very powerful antioxidants that help fight premature aging and help prevent certain cancers (among many other benefits). However, they also hamper the absorption of iron.

Oxalic acid – found in raw spinach (cooking spinach will help eliminate the oxalic acid - note that spinach is an excellent source of iron), chard, berries, CHOCOLATE, and teas.

Phytates – found in maize, whole grains and legumes (such as beans).

Phosvitin – a protein found in egg yolks.

Other nutrients such as calcium, zinc, manganese, and nickel. 

Stay tuned for more on iron and other nutrients!

Best of health,

Kate

© Kate Ezra Wolf, 2012

Pick of the Day: Sunchokes!!

Don’t be fooled by their grotesque root-like appearance! Sunchokes are a surprisingly delicious veggie that can be prepared in so many ways! Although they look like a ginger root, they actually taste more like an artichoke heart. Imagine the texture and tenderness of an artichoke heart with the flavors of a potato and a chestnut!

Sunchokes are high in a prebiotic soluble fiber known as inulin, thus promoting intestinal health. They are also a wonderful source of vitamin C and potassium.

Sunchokes can be prepared in a variety of ways. They can be boiled, roasted, or can even be consumed raw like jicama.

Where to buy: Can be found in specialty markets such as Whole Foods or Gelsons. If you live in warmer climates, check your local farmers markets.

 

Simple Sunchoke Salad

Rinse and scrub sunchokes thoroughly to remove any excess dirt.

In a medium size pot, add water, a dash of salt, and sunchokes. Bring to a boil. Cook sunchokes for about 20 minutes. Drain water and let the sunchokes cool for about 10 minutes. Peel off the skin with fingers (or use a knife if you prefer). Chop sunchokes into cubes. Serve on top of your favorite salad (Above: Raw spinach, almonds, pear vinegar, olive oil, and freshly ground pepper). Enjoy!

Get your Iron On! Part 1:

Believe it or not Iron deficiency anemia is the most common nutrient deficiency in the world, especially among women. It is crucial for one to consume iron rich foods daily to help deliver oxygen to the cells in the body. Iron deficiencies can do a number on the body causing not only severe exhaustion and a weaker immune system, but can also affect the physical appearance of hair, skin, and nails. The problem is that not only are people not consuming enough iron rich foods in general, but iron is also very difficult to absorb in the body. They’re many factors (including other essential nutrients) that can impair iron absorption in the body.

Here are foods that you may (or may not) to expect to be rich in iron:

Clams and Oysters: Shellfish lovers rejoice! These gourmet treats are freakishly high in iron (as well as zinc); nearly quadruple (yes 4x) the amount of iron in ground beef!

Plant Sources: Although meat sources tend to be higher in iron content and bioavailability (how well it is absorbed in the body), they are also an abundant amount of plant sources.

Lemon grass:  A delicious herb that is used in Asian cuisine. Lemon grass has nearly double the iron content than cooked spinach (another excellent source of iron). I will be posting some lemon grass recipes very soon!

Parsley: Whoever said that parsley’s only purpose is to be just a simple garnish was severely mistaken! Parsley also has nearly double the amount of iron than cooked spinach and is widely consumed in a Middle Eastern dish called tabbouleh. Stayed tuned for some new and innovative tabbouleh recipes!

Tip: When consuming iron from plant sources aka nonheme iron it is important to add vitamin C rich citrus juices (ascorbic acid) to help optimize absorption. Some foods that are high in vitamin C include lemons, limes, oranges, and grapefruit. Other foods that are high in vitamin C include bell peppers and sweet potatoes.

More info on Iron coming soon!

Best of Health,

Kate