Maca: Peruvian Wonder #2

Maca is a healing and rejuvenating root plant commonly known as “Peruvian Ginseng.” It is an adaptogen, which means it raises the physical body’s state of resistance to disease. It is typically taken as a pill, liquid extract or as powdered maca root (my favorite). As with most plant-based foods, color matters! Different maca types can be yellow, black and red. In addition to being high in calcium, iron, vitamin C and amino acids (protein), maca has other beneficial healing properties. To name a few:

• Has the ability to regulate, support, and balance hormonal systems making it essential for the adrenal glands and therefore stress management
• Increases energy levels and fights fatigue, specifically black maca
• Improves sexual dysfunction and sexual desire in both in men and women (postmenopausal as well) as early as 14 days from ingestion
• Increases fertility by raising sperm count and motility
• Improves bone health- both black and red maca
• Reduces anxiety, depression, and improves overall mood, shown in small study including postmenopausal women
• Influences memory and learning, specifically black maca

How To Use & Store Maca

Powdered maca root can be added to smoothies, green juices, shakes, salads, yogurt, or simply mixed in water. Some experts suggest taking it on empty stomach at least 15 minutes before your meal for better absorption. Since maca is sensitive to light, oxygen, and humidity, I suggest storing in the fridge or freezer. Even though maca has received much attention over the past decade, research is still limited. Avoid using while pregnant and/or breastfeeding. 

Have you tried maca yet? 

Written by Alanna Cabrero, MS, RD, CDN

Pic from Veg Kitchen. Great article too!

Edited by Tamara Cabrero 

Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012; 2012: 193496.

Amaranth: Peruvian Wonder #1

Peru is having quite a culinary moment. The United Nations declared last year, the “International Year of Quinoa”, quinoa being one of Peru’s most well known food exports. The following three posts will talk about the amazing ingredients of traditional Peruvian cuisine. You might even call them super!

Superfoods are touted as functional foods that exceed basic nutritional content. They don’t just offer macronutrients (carb, protein, fat) but contain amazing nutrients that go beyond basic nutrition. In addition to quinoa, some Peruvian superfoods (or “whole foods” as I prefer to call them) are papaya, cacao, yacón (similar to sweet potato), Ají peppers, purple potatoes and, my personal favorites: maca, pichuberries and  kiwicha, commonly known as amaranth.

Peruvian Wonder #1: KIWICHA or AMARANTH

Known in the United States as amaranth or colloquially “mini quinoa”, Kiwicha is a small grain noted for its dense nutritional content, slight nutty flavor, and chewy texture. In addition, it’s known for its healing properties; to this day it is still used during Day of the Dead festivities.

Nutrition Facts:

This ancient grain is packed with calcium, iron, magnesium, phosphorous, and potassium. A ½ cup serving of cooked kiwicha provides 125 kcal, 4.7 grams protein, 2 grams of healthy fat, and 2.5 grams of fiber (mostly soluble fiber). 

Some other attributes worth mentioning:  

• Anti-aging due to its anti-carcinogenic and antioxidant properties, specifically the high content of phenolic acids, carotenoids, flavonoids as well as an agent called squaline. 
• Cardiopropertective! Studies have shown how kiwicha lowers LDL (bad cholesterol) as well as total cholesterol and triglycerides. The soluble fiber may something to do with that!  It also helps manage blood pressure. Two thumbs up for heart health!
• Optimal plant protein meaning it contains all essential amino acids – specifically high in lysine, which is normally low in other grains.
• Naturally gluten-free!

How To Use Amaranth 

Amaranth can be used in pilafs, added to salads and snack bars, or can be used to make granola or oatmeal (check out our very own #NYHRC RD oatmeal recipe!). You can also toast it quickly in a pan and “pop it” to a perfect consistency for breakfast cereals or energy bars. Another way of using kiwicha is by adding it to meat loaf or quick breads for a nutrition punch!

How to Store 

Like most grains, I like to keep them in a cool place, usually in a mason jar or a well-sealed container.

Pomegranate Amaranth Oatmeal (4 servings) 

Ingredients:

• 1 cup uncooked amaranth
• 2½ cups unsweetened almond milk or skim milk 
• 2 ripe bananas, sliced
• ¼ cup pomegranate arils
• ½ teaspoon ground cinnamon, for topping

Instructions:

1. Bring milk/milk alternative to a gentle boil in a lidded pot
2. Stir in the amaranth and sliced bananas and lower the heat
3. Simmer for 25-30 minutes, or until grains have absorbed most of the liquid.
4. Top with pomegranate arils and cinnamon. Voila!

Nutrition Facts per Serving: 267 calories, 5.5 g fat, 1 g sat fat, 0 mg cholesterol, 123 g sodium, 48 g carbohydrates, 9.5 g fiber, 10 g sugar, 8.5 g protein.

Don’t forget to check out the following posts on Peruvian Food Wonders! 

Picture by John Lambert Pearson on Flickr. 

Superfood: Mushrooms

Superfood: Mushrooms

All around New York City, we see mushrooms. On our pizza, in our grocery stores, even in some urban gardens. Mushrooms are often mistaken for vegetables when, in actuality, they belong to the fungi rather than the plant kingdom. They are the fleshy, spore-bearing fruiting body of a fungus. Sounds tasty, right? Before you shy away from this delicious superfood, read all the reasons why you should make a point to include mushrooms in your diet. 

1. Mushrooms boost immunity and fight cancer; they specifically suppress breast and prostate cancer cells. 

2. Mushrooms are nutritional powerhouses. They are a good source of B-vitamins (riboflavin, pantothenic acid, and niacin), iron, selenium, and potassium, which improves heart health. Some mushroom varieties are even sources of vitamin D - the only source you’ll find in the produce aisle! 

3. Mushrooms contain high amounts of beta-glucans, keeping your immune cells prepped against disease. 

4. Mushrooms are naturally low in calories, low in carbohydrates, low in sodium and cholesterol free. They also have high water content (80-90%) and are high in fiber, which makes them a great diet food. 

5. The best news about mushrooms, however, is that they contain high concentrations of a powerful micronutrient called ergothioneine, an antioxidant and anti-inflammatory. Ergothioneine contributes to immune support and is released from the mushroom cells upon cooking. 

6. Oh yeah, and did I mention mushrooms are delicious? They add a rich, earthy taste to every meal.  

Just a few of the 250 edible varieties of mushrooms: 

· White button mushrooms (of the Crimini mushroom family) contain more protein, potassium, copper selenium, and immune boosting benefits than their more exotic counterparts (I’m looking at you shiitake and maitake mushrooms). They represent 90% of the total mushrooms consumed in the United States!

· Maitake are best known for their cancer-fighting properties, specifically against leukemia, stomach, and bone cancers. In addition, the maitake mushroom has been used to lower blood pressure, lower blood lipids, and aid digestion by eliminating food stagnation. Raw maitake mushrooms are extremely rich in vitamin D – up to 940 international units (IU) per three-ounce serving!

· Morels contain protein, vitamin D (200 IU per three-ounce serving) and vitamin B that help the body maintain a healthy metabolism. They also have copper, selenium, and potassium.

· Oyster mushrooms are used to strengthen veins, relax tendons, and are rich in iron that helps build blood.

· Portabellas contain a wide variety of B complex vitamins. They’re also a great source of potassium – three ounces have more potassium than a banana! If barbecuing, expose the portabella to UV light. This will increase its vitamin D content up to 490 IU per three-ounce serving.

· Reishi mushrooms are particularly beneficial for individuals with asthma and other respiratory complaints. 

How to Choose and When
Look for dry mushrooms with smooth caps, firm grills, and a fresh aroma. While usually available year-round, mushrooms are at their peak in fall and winter. Lucky for us though, morels are one of spring’s best produce! 

Fresh? Dry? Canned?
To receive all the health benefits of mushrooms, fresh is definitely preferable to dried, while canned mushrooms usually have added sodium. 

How to Store
Store unwashed mushrooms in a paper bag in the main compartment of your refrigerator (avoid the crisper drawer, it adds too much moisture) or cover a tray with a paper towel. Do not soak in water as they are very absorbent and their flavor and texture are easily altered. They absorb odors and flavors like a sponge so avoid placing next to pungent foods. 

To Cook or Not to Cook?
Cooking releases Ergothioneine (the antioxidant mentioned above) and also removes agaritine, a compound that can be carcinogenic in extremely high doses. Not to mention most mushrooms are grown on manure. Need I say more? 

Below are some recipes to try out ranging from simple to advanced. Remember, mushrooms make great side dishes, can be added to pasta or omelets, and are also great additions to a salad! 

• Mushrooms On The Stove from The Kitchn  
• Mushroom Bourguignon from Smitten Kitchen 
• Cathy Erway’s Mushroom Soba and Miso-Braised Mustard Greens from Not Eating Out in NY 

Written by Alanna Cabrero, MS. RD

Originally posted on NYHRC Tumblr 

References:
Natural News. Mushrooms Cancer Food. 
American Cancer Society. Shiitake Mushroom.   
Agricultural Research Service. Researchers Study Benefits of White Button Mushrooms. 
Fresh Mushrooms. All About Vitamin D.

Edited by TCabrarr 

Photo courtesy of Edsel L 

Flaxseed, Flaxmeal, or Flaxseed Oil?

Super Food 1

Flaxseeds are an old food, dating back to 4000BC. There are two varieties- brown and golden, which have similar nutritional characteristics. But the question is, which is better?- flaxseed, meal or oil. The answer is… it depends. Yet, I kind of have a soft spot for flaxmeal.

* FOR THE FULL BENEFIT: Flaxseed meal is a fancy way of saying crushed/ground flaxseeds. Our bodies are able to digest it better than whole flaxseeds. They are the highest in fiber (therefore aid in digestion), omega-3 fatty acids (anti-inflammatory), and phytochemicals called lignans.

* TO AID CONSTIPATION: Whole flaxseeds, on the other hand, tend to pass through our intestine undigested, which means that we don’t absorb all of the nutrients. They can have a laxative effect (if taken with enough fluid) and can relieve constipation.

* FOR HEALTHY FATS: Flaxseed oil does not have fiber or healthy lignans, since they are both found in the fibrous part of the plant. Yet, it is a great source of omega-3 fatty acids.

Seed, meal and oil have been used to help reduce total blood cholesterol and the “bad” cholesterol (LDL) levels, lessen the severity of diabetes by stabilizing blood-sugar levels, and have even shown to be protective against hormone-dependent cancer.

So…

Buy it… in grocery store or health food store.

Store it… in the refrigerator. Unfortunately, flaxmeal has a shorter shelf-life than flaxseeds, 2-4 and 6-12 months respectively.

Use it… in hot or cold cereals, sauces/condiments like mustard or light mayo, yogurt, homemade smoothies, casseroles, baked into cookies, muffins, or breads, or sprinkle some on whole-wheat waffles! Flaxseed oil has a nice nutty taste that can be added to salads or eaten with almond butter on toast.

Best brand… the one that only has 1 ingredient.

Cooking tips: the omega-3 content found in flaxseed/meal remains stable and intact while cooking in high heat. On the other hand, flax oil does not.

Bottom line: Adding flax to your diet is an easy way to increase your daily dose of omega-3, fiber, protein, and micronutrients. Start with 1 tablespoon and slowly (and as tolerated) add up to 3 tablespoons a day.

Note: the omega-3 fatty acids found in flax is Alpha-Linolenic Acid (ALA). Unfortunately, the body has to convert ALA to EPA and DHA (EicosaPentaenoic Acid and DocosaHexaenoic Acid), the fatty acid found in fish oil, so ALA isn’t as efficient. Therefore, you have to eat more flax to benefit from the same amount of fish oil.

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University of Maryland Medical Center.
OmegaScience.Org
The World’s Healthiest Foods.