To say that blueberries are one of my favorite foods would be an understatement! They may come in small packages, but they’re full of flavor, nutrients and many health benefits. That’s why they’re by far among the things I look forward to most about summer. So, what makes these berries so special? We’re taking a look at the many health benefits of blueberries as well as why they’re so good for us, and how to buy, store and eat them. 

What Are Blueberries?

According to the University of Wisconsin – La Crosse, blueberries are part of the Ericaceae family, also known as heaths¹. Their cousins include rhododendron and azaleas, and they grow on bushes². The Old Farmer’s Almanac says that they weren’t cultivated before the 20^th century. Before then, you could only find them in the wild². 

Blueberries are a summer fruit that are worth their weight in gold as far as I’m concerned. If you grow them or have ever gone to a “pick-your-own” farm, you know what I’m talking about. Picking these tiny berries in the hot summer sun will either put you in a Zen place or have you questioning your sanity. The good news is though that the work is well worth it once you start popping them in your mouth. 

Nutrients in Blueberries

When it comes to micronutrients, blueberries rank right up toward the top of the list of superfoods. High amounts of fiber, vitamin C, antioxidants, potassium and folate³ are just a few of the reasons why they earn honors when it comes to the healthiest foods. 

Health Benefits of Blueberries

If you’re looking for the health benefits of blueberries, the things that you’ll probably hear the most about are the antioxidants. They and other berries are packed with these health-boosting substances^{5, 6}. According to the National Institutes of Health National Center for Complementary and Integrative Health antioxidants include vitamins C and E, selenium, and carotenoids and may “prevent or delay some types of cell damage⁷.” Research shows that this cell damage is considered to be a major contributor to degenerative diseases associated with aging. These include cancer, cardiovascular disease, immune system decline, brain dysfunction, and even cataracts^6,8. 

Eating blueberries in regular, moderate amounts is being looked at as a way to possibly prevent and fight these diseases and others and to boost overall health^{9, 10}. This means, at least according to one study, three or more servings of a half a cup of blueberries every week¹¹. Less than that and the benefits may not be as great. 

How to Buy, Store and Eat Blueberries

I mentioned picking blueberries before. If you’ve never done this, I would highly recommend trying it at least once. The secret is going early in the morning, before the sun is bearing down on you and the temperature is too hot. If you take a young child or a child with a short attention span, be sure and go with realistic expectations. Picking blueberries is fun, but it can get tedious. 

Whether you’re picking them yourself or buying them in the grocery store, you’ll want to look for firm and plump deep blue berries. You don’t want them to be soft and squishy or still purple-ish in color. Those will be too tart. 

Storing Blueberries 

Fresh blueberries should be stored in the refrigerator and will usually last up to 10 days. If you haven’t picked them yourself, you’ll want to sort through them fairly quickly to make sure that none have mold on them. Mold spreads quickly so this could ruin the entire bunch if you don’t find it before storing them. 

You’ll also want to wait to rinse them until just before you’re going to eat them to keep as much moisture out as possible. I store mine in a plastic baggie with a paper towel to absorb any extra moisture that might be on them. If they come in a container, you can also just store them in there, but you’ll still want to put a paper towel in the bottom. If you’re not going to use all of the blueberries immediately, freezing them is supposed to be very easy. I wouldn’t know first-hand about that because I never have any fresh blueberries that we don’t eat. If you do though, the Old Farmer’s Almanac explains how to freeze them here. 

How to Eat Blueberries 

My favorite ways to eat fresh blueberries include having a cup by themselves, in muffins or in a cobbler. For my daily green smoothies, frozen blueberries are usually a key ingredient. 

Cost of Blueberries

Blueberries are not included on the Environmental Working Group’s Dirty Dozen List but I still try to buy organic berries of any type. Blueberries don’t carry as many pesticides as some of the others, but if they’re not organic or verified as being chemical-free by the grower, they’ve probably been sprayed in some way. Buying organic raises the cost for what is already a usually fairly pricey fruit to eat, which is why I only buy fresh blueberries during the summer – when they’re in season and the price is lowest. Otherwise, I buy them frozen. The health benefits are pretty much the same either way. 

Bottom Line on the Health Benefits of Blueberries

The bottom line on the health benefits of blueberries is that we should all be eating them – especially as we age. I didn’t truly need an excuse to eat more blueberries, but by all means, if the research shows they’re that good for me, who am I to argue?

Sources

1. University of Wisconsin – La Crosse. The Highbush Blueberry.http://bioweb.uwlax.edu/bio203/s2012/johnson_jor3/classification.htm
2. The Old Farmer’s Almanac. Growing Blueberries. https://www.almanac.com/plant/blueberries#
3. Sustainable Food Center. 3 Power Foods That Will Change the Way You Eat During Pregnancy. https://sustainablefoodcenter.org/latest/cooking/3-power-foods-that-will-change-the-way-you-eat-during-pregnancy
4. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
5. Silva S, Costa EM, Veiga M, Morais RM, Calhau C, Pintado M. Health promoting properties of blueberries: a review. Crit Rev Food Sci Nutr. 2020;60(2):181-200. doi: 10.1080/10408398.2018.1518895. Epub 2018 Oct 29. PMID: 30373383. https://pubmed.ncbi.nlm.nih.gov/30373383/
6. Ames BN, Shigenaga MK, Hagen TM. Oxidants, antioxidants, and the degenerative diseases of aging. Proc Natl Acad Sci U S A. 1993;90(17):7915-7922. doi:10.1073/pnas.90.17.7915. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC47258/
7. National Institutes of Health National Center for Complementary and Integrative Health. Antioxidants: In Depth. https://www.nccih.nih.gov/health/antioxidants-in-depth
8. Prior RL, Cao G, Prior RL, Cao G. Analysis of botanicals and dietary supplements for antioxidant capacity: a review. J AOAC Int. 2000 Jul-Aug;83(4):950-6. PMID: 10995120. https://pubmed.ncbi.nlm.nih.gov/10995120/
9. Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370. https://pubmed.ncbi.nlm.nih.gov/31329250/
10. Wolfe KL, Kang X, He X, Dong M, Zhang Q, Liu RH. Cellular antioxidant activity of common fruits. J Agric Food Chem. 2008 Sep 24;56(18):8418-26. doi: 10.1021/jf801381y. Epub 2008 Aug 30. PMID: 18759450. https://pubmed.ncbi.nlm.nih.gov/18759450/
11. Harvard Medical School. Eat Blueberries and Strawberries Three Times Per Week. https://www.health.harvard.edu/heart-health/eat-blueberries-and-strawberries-three-times-per-week

The post Seasonal Produce Spotlight: The Health Benefits of Blueberries appeared first on Peppermint Tea.

If you’re a big Mediterranean food eater, then you’re probably very familiar with Arugula. If not, you may have seen it on a menu, in the grocery store or at the farmers’ market and wondered what this leafy green is all about. For those who haven’t had a chance to try it yet, prepare for a taste that’s distinctive and familiar all at the same time. As a vegetable that deserves its time in the spotlight, we’re looking at the health benefits of Arugula, how much it costs and my favorite ways to eat it. 

What is Arugula?

Arugula is a cruciferous vegetable which is also known as salad or garden rocket¹.As a member of the Brassica family, its cousins include cabbage, cauliflower, kale, broccoli, bok choy, and Brussels Sprouts. You can find Arugula in the in the spring and early summer, before it gets too hot, and in the fall, before it gets too cold¹. While it has the familiar taste and texture of a leafy green, it also has a very distinctive spicy and peppery taste that gets stronger the more mature the leaves are. If you want a milder taste, be sure and find a supplier that harvests them when they’re young. I know the vendors at my farmers’ market will usually let customers know if a batch is older and will have more of a kick. 

Nutrients in Arugula

In addition to being full of flavor, Arugula is also packed with nutrients. These include high amounts of calcium, Vitamin C, and potassium. 

Health Benefits of Arugula

As with any of the leafy greens and other cruciferous vegetables, Arugula is a low-calorie, low-carb food that is high in health benefits. Among those are the fact that it contains high amounts of folic acid, which can help prevent neural tube defects in newborns¹. Arugula and other cruciferous vegetables are also associated with reducing the risk for various types of cancer³. That’s because they have high concentrations of isothiocyanates⁴. These molecules come from compounds in cruciferous vegetables and, according to Oregon State University’s Linus Pauling Institute, help to get rid of carcinogens from the body⁵. The fact that Arugula is also high in Vitamin C means that it’s good for immune function as well as being helpful in preventing or delaying the development of cardiovascular and other diseases caused by oxidative stress⁶.  

How to Buy, Store and Eat Arugula

When buying Arugula, you’ll want to make sure that the leaves are crisp and fresh. You do not want to eat wilted Arugula! Store it by washing and drying the leaves and then putting it between paper towels. Put the paper towels and Arugula in a baggie and seal it shut. The good news is that it doesn’t seem to lose its nutrients during storage⁷, but as with any greens, it’s better to use it within 3-5 days. 

I have several favorite ways of eating Arugula. They include:

1. Wrap
2. Salad
3. Omelet
4. Pizza

Basically, if you want to add a bolder taste to any of these, add Arugula. If you want to temper the taste a bit, cook it. Cooked Arugula isn’t quite as strong. 

The Cost of Arugula

The cost of Arugula is about the same as it is for any other greens. I generally pay about $4 for a bag that contains just over three cups. If you want to make it go farther, mix it in with a spring mix to spice up the flavor and add as much nutritional value as possible.

Bottom Line on the Health Benefits of Arugula

The bottom line on the health benefits of Arugula is that this is one leafy green that’s definitely worth experimenting with. The health benefits are numerous, and the taste is anything but bland. 

Have you tried Arugula? If so, let us know in the comments below what your favorite way to eat it is. 

The post Seasonal Produce Spotlight: The Health Benefits of Arugula appeared first on Peppermint Tea.

I remember the first time that I had pea shoots. My youngest son’s pre-school class had gone on a field trip to an organic farm, and I was a chaperone. As part of our tour, they cut pea shoots that were growing and handed them out for us to try. I was not a big “greens” fan at that point, so I wasn’t crazy excited to eat anything with stems and leaves. Since I was trying to be a good sport for my son and his friends, I ate them and tried to not make a face. The second I tasted them though, I knew that I didn’t need to act like they were good because they really were good. In fact, they were delicious! If you haven’t tried pea shoots, I’m here to tell you why this vegetable may just become a regular on your springtime menu as well as why they’re so good for you, how much they cost and how to eat them. 

What Are Pea Shoots?

Pea shoots are essentially baby garden pea plants. Since peas are vining plants, pea shoots are the leaves, stems and in some varieties tendrils from the tops of the very young plants. While the peas themselves take 65-80 days before they’re ready to harvest¹, pea shoots can be eaten within 2-4 weeks² when they’re several inches tall. Because peas do best in mild to cool weather, pea shoots are available in spring, early summer in some places, and fall. If you’re wondering if they taste more like a pea or more like a green, the answer is both. They actually have a very sweet pea flavor, with a similar texture of leafy greens. 

The texture of pea shoots is one of the reasons why I like them so much. While they’re full of healthy nutrients like leafy greens, the fact that you eat the tender stems makes the texture similar but slightly different. This offers some variety for someone who eats a lot of greens! 

Nutrients in Pea Shoots

From a nutritional standpoint, pea shoots may be baby plants, but they pack an adult-sized punch. They’re high in water, low in fat, low in carbohydrates, and a good source of fiber. They also have high amounts of Vitamins C, E and A and potassium³. 

Health Benefits of Pea Shoots

Because of its high nutritional profile, pea shoots offer many health benefits. The high levels of Vitamin C and E act as antioxidants and help the immune system to work properly^6,7. Vitamin A is important for vision, immune function, reproduction and cellular communication⁸. And your body needs potassium for proper kidney and heart function as well as for optimal muscle and nerve health⁹. 

In addition, pea shoots have a high carotenoid profile³. These act as antioxidants that protect cells and help to block the early stages of cancer. 

How to Buy, Store and Eat Pea Shoots

Pea shoots are abundant at farmers’ markets in the spring, early summer and fall. While they will come already bagged up, be sure and check to make sure that they look fresh and not wilted. 

To store them, wrap them in a paper towel and leave them in an open plastic bag. You don’t want to wash pea shoots until you’re ready to use them. When you do wash them, do it gently under cold water. I like to put mine in a colander and just gently toss them around under the running water. 

You’ll also probably want to trim off any extra-long stems that don’t have leaves. While the stems are very tender, it’s the combination of the leaves and the stems that make these so tasty. 

The nice thing about pea shoots is that they are delicious raw, or you can cook them in a skillet like you would with a stir-fry. If you’re cooking them, you’ll want to do it for a very short time, just before you’re planning to serve the dish. My favorite ways to eat pea shoots are mixed in with salads, on sandwiches or in an omelet. 

Cost of Pea Shoots

The important thing to remember is that a cup of pea shoots goes a long way in any recipe. While you can certainly make an entire salad or side dish out of them, they are usually used to complement or add to something else that you’re serving. I generally pay about $4 for a bag that contains just over three cups. That’s about $1.30 per cup. A cup is definitely a good size serving for however I’m using them. 

Lean on Your Community

Have you tried pea shoots? If so, let us know in the comments how you like to fix them. 

Sources

1. NC Cooperative Extension Chatham County Center. Plant Peas, Please.https://chatham.ces.ncsu.edu/2017/02/plant-peas-please/
2. New Entry Sustainable Farming Project. Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy. https://nesfp.org/world-peas-food-hub/world-peas-csa/produce-recipes/pea-shoots
3. J. Santos, M. Herrero, J.A. Mendiola, M.T. Oliva-Teles, E. Ibáñez, C. Delerue-Matos, M.B.P.P. Oliveira. April 2014. Food Research International. https://www.sciencedirect.com/science/article/abs/pii/S0963996914000799?casa_token=pbsqBC0jOy4AAAAA:nnA1mHt5TbqQxo03aH0sc1LBFjH6nfTBl5WgBnSX85C6h_mSbq6YVJMhZBIVbIlhFlKz5Is0
4. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/506159/nutrients
5. Cronometer. https://cronometer.com
6. National Institutes of Health Office of Dietary Supplements. Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
7. National Institutes of Health Office of Dietary Supplements. Vitamin E. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
8. National Institutes of Health Office of Dietary Supplements. Vitamin A. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
9. National Institutes of Health Office of Dietary Supplements. Potassium. https://ods.od.nih.gov/factsheets/Potassium-Consumer/
10. U.S. Department of Agriculture Agricultural Research Service. Dark Green Leafy Vegetables. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/

The post Seasonal Produce Spotlight: The Health Benefits of Pea Shoots appeared first on Peppermint Tea.

For anyone trying to eat a lot of leafy greens, Swiss chard is a must. It can be eaten raw or cooked and is so packed with nutrients that it’s not only ranked as one of the healthiest greens, it’s considered to be one of the healthiest foods overall¹. Here’s a look at the health benefits of Swiss chard, its nutrition information and some tips on how to eat it. 

What is Swiss chard?

Swiss chard is a member of the Amaranthaceae plant family², which also includes beets and spinach. It has beautiful colored stems that can be white, yellow, orange or various shades of red. Rainbow chard is simply different kinds bunched together.

Swiss chard was first traced to Sicily and is very popular with Mediterranean cooks³. According to the University of Illinois Extension’s Watch Your Garden Grow series, the word “Swiss” was “used to distinguish it from French charde by nineteenth century seed catalogues publishers and the name stuck³.”

Swiss chard generally grows when temperatures are a little cooler in the spring or fall, but The Old Farmer’s Almanac says that it’s very tolerant of hotter temperatures too⁴. That’s why you can find it at local farmers’ markets in the summer, even when it’s too hot for other greens. You can usually find it year-round in the refrigerated produce section at your grocery store. 

Nutrients in Swiss chard

The many health benefits of Swiss chard come from the fact that it’s packed with nutrients. Consequently, it ranks among the top five nutrient dense foods on Dr. Joel Fuhrman’s Aggregate Nutrient Density Index (ANDI)¹. 

Health benefits of Swiss chard

Swiss chard is high in antioxidants and is widely used as an antidiabetic in traditional medicine in many cultures around the world^6,7,8,9.  One of the studies that looked at the antidiabetic properties also looked at the possible antibacterial activities of different extracts and isolated flavone C-glycoside compounds from Swiss chard leaves. Researchers found that the leaves can be used as “a natural source of antibiotic and hypoglycemic drugs⁸.” Still another study found that some of the phytochemicals in chard help to inhibit cancer cell growth and that extracts help treat high blood pressure⁹. All traits that make Swiss chard a truly functional food⁹. 

How to store and eat Swiss chard

Swiss chard should be eaten fairly soon after it’s bought. Because it’s highly perishable, storing it in the refrigerator is best. You’ll also want to wait to wash the leaves until you’re ready to use them.

You can store Swiss chard in a sealed refrigerator-safe bag for 2-3 days (although I’ve had it keep for as long as 7 days before and it still tasted perfectly fine.) You can also eat the stems. If they’re stored separately from the leaves, they’ll last longer. 

Swiss chard leaves taste a little earthy and are a great substitute for spinach. You can eat them either raw or cooked. I often include them with the kale in my smoothie just to add additional nutrients. The stems taste wonderful roasted with just olive oil, salt and pepper. 

Here are some of my favorite recipes that use Swiss chard:

• Wilted Swiss Chard
• Swiss Chard Salad
• Swiss Chard with Garbanzo Beans

Cost of Swiss chard

Swiss chard, like other leafy greens, is usually sprayed heavily with pesticides and fungicides. As a result, it’s best to buy organic if at all possible. The price I pay at the farmers’ market for organic is $3/bunch. That is cheaper than the $3.50-$3.75 that I would pay for conventional that the mainstream grocery store charges. Somewhat surprisingly, I can buy organic at Whole Foods for as little as $2.49. That’s cheaper than both the farmers’ market and the regular grocery store. No matter where you buy it, Swiss chard is an inexpensive way to add plenty of nutrients to any meal. 

Lean on your community

What is your favorite way to use Swiss chard? Be sure and let us know in the comments below. 

Sources

1. Joel Fuhrman, MD. ANDI Food Scores: Rating the Nutrient Density of Foods. https://www.drfuhrman.com/elearning/eat-to-live-blog/128/andi-food-scores-rating-the-nutrient-density-of-foods
2. Food Source Information. Colorado Integrated Food Safety Center of Excellence. Swiss Chard. https://fsi.colostate.edu/swiss-chard/#zp-ID-4095-176389-KAQM9ISV
3. University of Illinois Extension. Watch Your Garden Grow series. Chard. https://web.extension.illinois.edu/veggies/chard.cfm
4. The Old Farmer’s Alamanac. https://www.almanac.com/plant/swiss-chard
5. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
6. Mzoughi Z, Chahdoura H, Chakroun Y, et al. Wild edible Swiss chard leaves (Beta vulgaris L. var. cicla): Nutritional, phytochemical composition and biological activities. Food Res Int. 2019;119:612-621. doi:10.1016/j.foodres.2018.10.039 https://pubmed.ncbi.nlm.nih.gov/30884696/
7. Sacan O, Yanardag R. Antioxidant and antiacetylcholinesterase activities of chard (Beta vulgaris L. var. cicla). Food Chem Toxicol. 2010;48(5):1275-1280. doi:10.1016/j.fct.2010.02.022 https://pubmed.ncbi.nlm.nih.gov/20184938/
8. Mohammed HS, Abdel-Aziz MM, Abu-Baker MS, Saad AM, Mohamed MA, Ghareeb MA. Antibacterial and Potential Antidiabetic Activities of Flavone C-glycosides Isolated from Beta vulgaris Subspecies cicla L. var. Flavescens (Amaranthaceae) Cultivated in Egypt. Curr Pharm Biotechnol. 2019;20(7):595-604. doi:10.2174/1389201020666190613161212 https://pubmed.ncbi.nlm.nih.gov/31203800/
9. Ninfali P, Angelino D. Nutritional and functional potential of Beta vulgaris cicla and rubra. Fitoterapia. 2013;89:188-199. doi:10.1016/j.fitote.2013.06.004 https://pubmed.ncbi.nlm.nih.gov/23751216/

The post Seasonal Produce Spotlight: Health Benefits of Swiss Chard appeared first on Peppermint Tea.

You may be most familiar with dill as what gives many sauces and dressings their distinctive flavor, but did you know that it’s often used for medicinal purposes as well? That’s because it’s packed with nutrients, and the potential health benefits of dill are many. For that reason, we’re going to look at what dill is, why it’s so good for us, how to eat it and how much it costs. 

What is Dill?

Dill is an annual herb that’s in the Apiaceae family, which also includes celery, parsley and carrots. It has a strong smell and taste, and both its feathery leaves and seeds are used in cooking. It also produces essential oil² and has been used for thousands of years¹ in middle eastern countries as a medicinal herb and for centuries in Asian traditional medicine³. In fact, the Herb Society of America says that the earliest known record of dill as a medicinal herb was found in Egypt 5,000 years ago, when the plant was referred to as a “soothing medicine.¹” 

Dill is a warmer weather herb and, according to The Old Farmer’s Almanac is best grown from seed (as opposed to transplants) after the last frost in the spring⁴. That means you’ll generally start seeing it at your local farmer’s market in late April, May or June. You can usually find it year-round in the refrigerated produce section at your grocery store.

Nutrients in Dill

One of the benefits of dill in the kitchen and for medicinal purposes is the number of nutrients this herb contains.

Health Benefits of Dill

There are a number of health benefits of dill, which is why it’s long been used in ayurvedic medicines. In that ancient healing system, it’s often used to help relieve digestive issues because it’s mildly diuretic, can relieve intestinal spasms and helps with gas^2,3. It’s also used to relieve colic in babies, to motivate lactation in nursing women and help with bad breath³.

Because it’s a strong antioxidant, is anti-inflammatory and has strong “immune properties,” some studies have shown that dill has anti-ageing and anticancer potential^3,6. In addition, it’s been shown³ that many of the properties in dill could also be beneficial in the management of diabetes as well as cardiovascular diseases. 

How to Store and Prepare Dill

Dill is best used fresh, which is why it should be bought local if at all possible. It can be stored in a plastic bag in the refrigerator for up to a week. If you aren’t able to use it all during that week, dill can also be frozen or dried. To freeze it, simply spread it in a single layer on a baking sheet and freeze for 24 hours. You can then move the sprigs to a freezer bag and store in the freezer. To dry dill, hang it upside down in a warm (not hot), dry area. 

Adding dill is a great way to add plenty of flavor when cooking. It can be used with roasted vegetables and in dips, sauces, dressings, marinades, salads and in adding flavor to fish. Of course, dill is also used to make dill pickles.

Here are some of my favorite recipes that use dill:

• Paleo Salmon Cakes
• Dairy-Free Ranch Dressing**This is good for any salad, not just the one that goes with the recipe. I use fresh dill for this, and it’s delicious. 
• Potato Patties with Dill **Olive oil can be used in place of canola oil

Cost of Dill

Bang for buck-wise, dill is an inexpensive way to add flavor to dishes that might otherwise be a little bland (I will easily eat a salad just to get the ranch dressing). Because dill has such a strong smell, it tends to repel pests on its own, so pesticides aren’t usually needed⁸. For that reason, buying organic probably isn’t a necessity if you’re needing to prioritize how to spend your food dollars. BUT, you’ll probably find that buying dill (even if it’s organic) at your local farmer’s market is much cheaper and more cost-effective than buying it at the store. For the same price or less of what I pay in the store, I can get from the farmer’s market a package that’s easily 2-3 times the amount that I would get in the store. If I don’t need it all at once, I freeze it for the future. 

The price I pay at the farmer’s market is $2 for a big pack of organic. The prices in the store usually run between $1.50 for conventional for much less quantity to $2.99 for organic for much less quantity. If you do buy it in the store, make sure it looks as fresh as possible, and it will still be well worth the price that you pay for it. 

Lean on Your Community

What is your favorite way to use dill – either in cooking or medicinally? Be sure and let us know in the comments below. 

Sources

1. The Herb Society of America’s Essential Guide to Dill.  https://www.herbsociety.org/file_download/inline/0191822e-0527-4cac-afb6-99d2caab6b78
2. Jana, S, and G S Shekhawat. “Anethum graveolens: An Indian traditional medicinal herb and spice.” Pharmacognosy reviews vol. 4,8 (2010): 179-84. doi:10.4103/0973-7847.70915. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249919/
3. Goodarzi, Mohammad Taghi et al. “The Role of Anethum graveolens L. (Dill) in the Management of Diabetes.” Journal of tropical medicine vol. 2016 (2016): 1098916. doi:10.1155/2016/1098916. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5088306/
4. Jana, S, and G S Shekhawat. “Anethum graveolens: An Indian traditional medicinal herb and spice.” Pharmacognosy reviews vol. 4,8 (2010): 179-84. doi:10.4103/0973-7847.70915. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249919/
5. The Old Farmer’s Almanac. https://www.almanac.com/plant/dill
6. U.S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172233/nutrients
7. Li Z, Xue Y, Li M, et al. The Antioxidation of Different Fractions of Dill (Anethum graveolens) and Their Influences on Cytokines in Macrophages RAW264.7. J Oleo Sci. 2018;67(12):1535?1541. doi:10.5650/jos.ess18134. https://pubmed.ncbi.nlm.nih.gov/30429445/
8. One Green Planet. https://www.onegreenplanet.org/lifestyle/crops-protect-plants-from-pests/

The post Seasonal Produce Spotlight: Benefits of Dill appeared first on Peppermint Tea.

What is Bok Choy?

Bok choy is also known as pak choi or pok choi and is a type of Chinese cabbage. It’s a leafy green that’s part of the cruciferous family of vegetables. Cruciferous vegetables also include broccoli, cauliflower, brussels sprouts, cabbage, kale, and collard greens. 

Bok choy is a cooler season vegetable, so it’s in season in the spring and early summer and in the fall. It has a mild taste and both the leaves and stalks can be eaten. 

If you see it listed as baby bok choy, Gardening Know How¹ explains that this just means that it was harvested earlier, so the leaves are small and tender. Baby bok choy is usually sweeter than regular-sized bok choy. 

Nutrients in Bok Choy

No matter the size, the health benefits of bok choy are numerous. It’s low in calories and is packed with the all-important Vitamins A, C and K. 

Health Benefits of Bok Choy

The health benefits of bok choy stem from all of the nutrients it contains. Its high level of Vitamin C acts as an antioxidant, helps wounds to heal through its ability to make collagen and helps the immune system to work properly³. Vitamin K found in bok choy helps with blood clotting and bone growth⁴. And the Vitamin A is important for vision, immune function, reproduction and cellular communication⁵. 

Bok choy and other cruciferous vegetables are also being looked at by cancer researchers because they contain a group of sulfur-containing chemicals that may help to prevent cancer⁶. In addition, in 2014, a Centers for Disease Control and Prevention study found that bok choy ranks second in nutrient density out of 41 Powerhouse Fruits and Vegetables. Watercress was first with a score of 100, bok choy came second with a score of 91.99, and chard was third with a score of 89.27⁷.

How to Store and Prepare Bok Choy

Bok choy does not keep well for a long time, so the best way to store it is in the refrigerator. I’ve found that putting it in a gallon baggie with another baggie covering it from the other end keeps it fresh for the longest amount of time. It should be used within 3-5 days. 

Bok choy can be eaten raw, steamed or in a stir-fry. When I use it in a stir-fry, I include the stalks with the vegetables that take longer to cook and then add the leaves at the last minute. Bok choy can also be substituted for cabbage in most recipes.

Here are several of my favorite bok choy recipes:

• 10-Minute Lemon Garlic Sauteed Bok Choy
• The Best Bok Choy Recipe (Garlic & Ginger)
• Sesame Stir-Fry (I substitute bok choy for the cabbage) 

Cost of Bok Choy

Bok choy is very affordable. Since very few pesticides are used on it, it’s not necessary to buy it organic. Even if you do go for the organic version though, the price is very reasonable for the amount of food that it provides. 

The price of bok choy usually ranges from $1.35 for conventionally grown to $3.50 for organic. 

Lean on Your Community

Have you tried bok choy? If so, be sure and let us know in the comments below how you like to fix it. 

Sources:

1. Gardening Know How. https://www.gardeningknowhow.com/edible/vegetables/bok-choy/what-is-baby-bok-choy.htm
2. U.S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168390/nutrients
3. National Institutes of Health Office of Dietary Supplements. Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
4. National Institutes of Health Office of Dietary Supplements. Vitamin K.  https://ods.od.nih.gov/factsheets/Vitamink-HealthProfessional/
5. National Institutes of Health Office of Dietary Supplements. Vitamin A. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
6. National Cancer Institute. Cruciferous Vegetables and Cancer Prevention. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
7. Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Centers for Disease Control and Prevention. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390

The post Seasonal Produce Spotlight: Health Benefits of Bok Choy appeared first on Peppermint Tea.

What is Asparagus?

Asparagus is part of the lily family, which includes garlic, onions, leeks and chives. They come in white, green and purple varieties. Green asparagus has a slight woody taste, the white variety is milder, and purple is a bit sweeter. According to the University of Illinois Extension’s Watch Your Garden Grow series, if you’re eating it in Europe, you should expect white asparagus. If you’re eating it in the U.S., you should expect the green or purple varieties. The health benefits of each of these is about the same.

Nutrients in Asparagus

Asparagus is low-calorie and packed with nutrients – especially Vitamin K and Folate.

Nutrition Facts⁽²⁾:
(.5 cup or about 6 medium spears)

Calories 20
Protein 2 grams
Fat 0.2 g
Carbohydrate 4 grams
Fiber 2 grams
Vitamin C 7 mg (8% of DV)
Vitamin A 45 ug (6% of DV)
Potassium 202 mg (4% of DV)
Folate 134 ug (34% of DV; 22% of DV for women who are planning pregnancy or who are pregnant)
Vitamin K 46 ug (28% of DV)

Health Benefits of Asparagus

Because of all of these nutrients, there are many health benefits of asparagus. One of the most significant of these is the amount of Folate it contains. Folate is a major player in making DNA and other genetic material ³. That’s why eating vegetables high in this vitamin, like asparagus, is so important if you’re planning to become pregnant or during early pregnancy. Folate helps to reduce the risk of neural tube defects,⁴ which are birth defects of the brain, spine or spinal cord⁵.

According to Ohio State University Extension’s Live Smart Ohio series, Asparagus also provides antioxidants to help prevent cancer, and it contains substances that reduce inflammation, which can lead to heart disease⁶.

It’s important to know that studies show there can be too much of a good thing when it comes to Folate. The established upper level for Folate is 1,000 mcg (or ug) per day. Beyond this, high amounts of folic acid could lower immune system defenses needed to fight viral infections and cancer^7.

How to Buy and Retain the Health Benefits of Asparagus

There are several things to consider when you’re buying asparagus. These tips are a combination of my experience and suggestions from Ohio State University’s Live Smart Ohio series.

1. Stalks and spears should be firm – not limp or drooping. If they are limp or flexible and rubbery feeling, don’t buy them.
2. Buy local if at all possible because asparagus is highly perishable. While it’s kept chilled in transport, the shorter distance your asparagus has to travel, the better.
3. Don’t be scared off by the tough, woody base of each stalk. These can be removed before you cook them.
4. Don’t buy asparagus that doesn’t have a small and pointed tip. If the tip is flaring out at all, don’t buy it.

How to Prepare Asparagus

Asparagus can be boiled, steamed or roasted. It can also be served raw, but I’ve never tried it that way, so I can’t recommend it one way or the other. My favorite way to fix it to retain the health benefits of asparagus is roasting.

1. Simply, snap the ends off by holding toward the bottom with both hands. You’ll feel where it automatically gives, and that’s where you snap.
2. Lay it out in a single layer in a baking dish or baking sheet.
3. Drizzle some olive oil on it and sprinkle with salt and pepper.
4. Cover with tin foil
5. Cook it at 400° Fahrenheit for 10 minutes.
6. Remove the foil and let it cook for another 10 minutes.

**This is for thicker spears. For thin spears, check after 5 minutes of cooking while they’re covered. If it looks like they’re cooking fairly quickly, go ahead and take the foil off and cook for another 5 minutes.

Cost of Asparagus

I’m going to say it right here. Asparagus is not cheap. It takes a long time to grow and has a relatively short season. It’s a springtime delicacy that’s perfect for a healthy splurge. Asparagus can be served by itself on the side, or it can be paired with brown rice to make it a little heartier. Either way, even in my frugal (cheap!) estimation, I think its wonderful taste and many health benefits are worth the extra price I pay for the 3-4 weeks that it’s available.

The Environmental Working Group includes asparagus on its Clean Fifteen list, which means it’s not high in the amount of pesticide residue that it contains. That’s important to know if you’re having to be cost-conscious about which vegetables to buy organic.

The cost of organic asparagus is usually around $4.50/lb and conventionally grown is usually about $4/lb. Since a pound is about 12 spears or so (if they’re thick), it would take 1.5-2 lbs to make four .5 cup servings. If you buy conventional, that’s about $6-$8 to have asparagus as a side dish for a family of four.

Lean on Your Community

Do you love asparagus? If so, be sure and let us know in the comments below how you like to fix it.

Sources:

1. University of Illinois Extension. Watch Your Garden Grow
2. S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168390/nutrients
3. S. Department of Health & Human Services. National Institutes of Health. https://ods.od.nih.gov/factsheets/Folate-Consumer/
4. Wilson RD; GENETICS COMMITTEE; MOTHERISK. Pre-conceptional vitamin/folic acid supplementation 2007: the use of folic acid in combination with a multivitamin supplement for the prevention of neural tube defects and other congenital anomalies [published correction appears in J Obstet Gynaecol Can. 2008 Mar;30(3):193. Goh, Ingrid [corrected to Goh, Y Ingrid]].J Obstet Gynaecol Can. 2007;29(12):1003? doi:10.1016/S1701-2163(16)32685-8 https://pubmed.ncbi.nlm.nih.gov/18053387/?from_term=health+benefits+of+asparagus&from_pos=6
5. S. National Library of Medicine. MedlinePlus. https://medlineplus.gov/neuraltubedefects.html
6. Ohio State University Extension. Family and Consumer Sciences Live Smart Ohio. https://livesmartohio.osu.edu/food/williams-973osu-edu/appetizing-asparagus/
7. Tufts University. https://now.tufts.edu/news-releases/high-folic-acid-intake-aged-mice-causes-lowered-immune-response

The post Seasonal Produce Spotlight: Health Benefits of Asparagus appeared first on Peppermint Tea.

What are Shallots?

Shallots belong to the Allium family, which also includes garlic, onions, leeks and chives. They’re usually found with fresh garlic in the grocery store because their internal structure is similar to that of garlic with a head made up of multiple cloves. They can range in color from brown to red, and they have a much milder flavor than either garlic or onions. Just like their other family members though, there’s no escaping the potential for eye irritation. You’re as likely to tear up when peeling or cutting a shallot as you are an onion.

Nutrients in Shallots

Shallots contain protein and fiber, but it’s their vitamin and mineral content that really stands out.

Nutrition Facts⁽¹⁾:

(100 grams or just under 7 tablespoons)

Calories 72
Protein 2.5 grams
Carbohydrate 16.8 grams
Fiber 3.2 grams

Calcium 37 mg (4% of DV)

Iron 1.2 mg (7% of DV)

Magnesium 21 mg (7% of DV)

Phosphorus 60 mg (9% of DV)

Potassium 334 mg (13% of DV)

Zinc .4 mg (5% of DV)

Folate 34 ug (9% of DV)

Nutritional Benefits of Shallots

The nutritional benefits of shallots are many. Research has shown that those include antibacterial, anti-fungal and antioxidant properties as well as possible prevention and treatment of certain blood disorders². This means that they could hold potential for helping to prevent many inflammatory diseases as well as cancer, but the actual amounts needed to lower the risk of each needs to be studied further.^2,3

How to Prepare Shallots

According to the University of Vermont’s Department of Plant and Soil Science, shallots have a sweet flavor that comes out even more when they’re cooked or roasted⁴. They’re often used in French and Asian cooking⁴ but are often called for in other types of recipes as well. Many of the nutritional benefits of shallots, such as antioxidants, are released when they’re chopped, crushed or chewed.³ They’re so mild, they can just as easily be eaten raw in sauces and vinaigrettes as they can be when cooked with meat and/or vegetables. Bottom line, if you want a milder flavor than onion in your recipe, shallots usually make a good substitute.

My Great Recipes has a fantastic Beginner’s Guide to Shallots that offers tips on how to use the bulbs, as well as plenty of recipes.

Cost of Shallots

Shallots do cost more than yellow onions, but you’re probably not going to use them as frequently either. They usually cost around $3/lb versus $1.30 – $1.50 for a 3lb bag of yellow onions. If you’re not familiar with shallots, it’s probably going to be in the best interest of your pocketbook to start by following recipes. Once you get a feel for their taste and how they can be used, you’ll probably feel more comfortable experimenting.

Sources:

1. U.S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/nutrients
2. Mohammadi-Motlagh, H. R., Mostafaie, A., & Mansouri, K. (2011). Anticancer and anti-inflammatory activities of shallot (Allium ascalonicum) extract. Archives of medical science : AMS, 7(1), 38–44. doi:10.5114/aoms.2011.20602
3. Nicastro, H. L., Ross, S. A., & Milner, J. A. (2015). Garlic and onions: their cancer prevention properties. Cancer prevention research (Philadelphia, Pa.), 8(3), 181–189. doi:10.1158/1940-6207.CAPR-14-0172 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4366009/
4. University of Vermont Department of Plant and Soil Science. https://pss.uvm.edu/ppp/articles/shallots.html

The post Seasonal Produce Spotlight: The Nutritional Benefits of Shallots appeared first on Peppermint Tea.

What is a Mushroom?

Mushrooms are fungi that play a similar role to a flower or a fruit in plants¹. The part that we see is the fruit.² The “seeds” that are produced are spores that form under the mushroom’s cap. They can be spread in many ways, such as being blown by the wind or through animals feeding³. Mushrooms don’t contain chlorophyll and most get their nutrients from breaking down dead plants or non-living organic matter².

Health Benefits of Mushrooms

It’s important to note that there are edible and inedible mushrooms. Clearly, we are talking about the edible ones here. All edible mushrooms contain protein and dietary fiber. They also have significant amounts of copper, which is important for helping the body to form red blood cells; niacin (or vitamin B3)⁴, which is important for the development and function of the cells in the body⁵; and antioxidants⁶ that help protect cells against free radicals, which may contribute to heart disease, cancer and other diseases⁷.

Importantly for people eating a plant-based diet, mushrooms have the distinction of being the only natural non-animal dietary source of Vitamin D.⁸ Growers can increase those levels even more by exposing them to ultraviolet light.⁹

Nutrients in Mushrooms

White mushrooms are among the most popular that are eaten raw or cooked in recipes. Here is their nutrition information according to the USDA.⁴

Protein 3.00 g/100 g

Fat .3 g/100 g

Carbohydrates 3.69 g/100 g

Dietary fiber 1.45 g/100 g

Calcium 4 mg/100 g

Copper .30 mg/100 g

Potassium 358 mg/100 g

Niacin^* 2.8 mg/100 g

*While white mushrooms have some of the lowest amounts of Niacin, Enoki mushrooms have some of the highest levels at 7.03 mg/100 mg

How to Eat Mushrooms for Nutrition Retention

Mushrooms should be kept as dry as possible. In most cases, you can simply pat them with a paper towel to clean them before eating. The nutrient content noted above was for eating white mushrooms raw. The USDA says that if you’re going to cook mushrooms, the best way to retain most of their nutrients is through stir-frying or cooking in a microwave oven.⁴ Another study, published in the International Journal of Food Sciences and Nutrition, found that grilling and microwaving mushrooms were the best ways of cooking to retain their nutrients.¹⁰ Bottom line – if you’re cooking mushrooms, it looks like microwaving them is best, followed by stir-frying and grilling.

Budget Benefits of Mushrooms

The Environmental Working Group includes mushrooms on its Clean 15 list, which means that you don’t necessarily need to spend the extra money to buy them organic. While you can certainly spend a fortune on specialty mushrooms if you want, white mushrooms and portabellas are much more affordable. An 8-ounce package of white mushrooms can cost anywhere between $1.50 – $2 and the same size of Baby Bellas usually cost around $2.50. As far as I’m concerned, mushrooms are a very affordable way to get a lot of nutrient bang for your buck.

Sources:

1. Nathan Wilson, Marine Biological Laboratory. https://eol.org/docs/discover/mushrooms
2. gmushrooms.com – http://www.gmushrooms.com/info.htm
3. https://www.for.gov.bc.ca/hfp/publications/00029/mushwhat.htm
4. USDA.https://www.ars.usda.gov/ARSUserFiles/80400525/Articles/ift2006_mushroom.pdf
5. https://ods.od.nih.gov/factsheets/Niacin-Consumer/
6. Science Direct. https://www.sciencedirect.com/science/article/pii/S030881461730691X?via%3Dihub
7. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428
8. Black LJ, Lucas RM, Sherriff JL, Björn LO, Bornman JF. In Pursuit of Vitamin D in Plants. Nutrients. 2017;9(2):136. Published 2017 Feb 13. doi:10.3390/nu9020136 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331567/
9. Michael D. Kalaras and Robert B. Beelman, Graduate Student and Professor, Department of Food Science, Penn State University. https://foodscience.psu.edu/directory/rbb6/VitaminDEnrichment.pdf
10. International Journal of Food Sciences and Nutrition. https://www.tandfonline.com/doi/full/10.1080/09637486.2016.1244662

The post Seasonal Produce Spotlight: The Nutritional Benefits of Mushrooms appeared first on Peppermint Tea.

Nutrients in Beets

Beets are rich in folate, high in fiber, and a good source of potassium, phosphorus and Vitamin A⁽¹⁾. They’re also a good source of dietary nitrates, which we do need ^(2,3,3,4,5).

Nutrition Facts⁽¹⁾:

(1 cup cooked, sliced)

Calories 31
Protein 1.5 grams
Carbohydrate 8.5 grams
Dietary Fiber 1.5 grams
Potassium 259 mg
Phosphorus 32 mg
Folate 53.2 mcg
Vitamin A 58.5 IU

Health Benefits of Beets

What does all of the good stuff in beets do for our bodies? A lot! Research has shown that drinking beet juice (one of the most popular ways to consume beets) may help with the prevention and treatment of heart disease², may increase neuroplasticity in the aging brain³, may improve blood flow to critical brain areas known to be involved in executive functioning⁵, and may improve how our mitochondria function². Mitochondria process oxygen and convert nutrients from the foods we eat into energy. 

Beets have also been shown to be good for increasing exercise performance,^(2,3,4) but timing is apparently everything. You’ll need to drink your beet juice about three hours before you train or compete to reap the most benefits⁴.  It also seems that drinking just over 2 cups is the ideal amount for the best results⁴.

How to Prepare Beets

One of my favorite ways to eat beets is to roast them. Because they naturally contain sugar, roasting helps to bring out their sweetness and flavor. I have never had beet juice, but in reading all of the studies that focus on it for health benefits, I will definitely be trying beet smoothies soon. (I prefer smoothies over juice so that I don’t lose any of that valuable fiber.) 

Here are a couple of beet smoothie recipes that you may want to try:

• Blueberry Beet Smoothie by Well Plated
• Apple Ginger Beetroot Smoothie by The Kitchen Girl

Here are my favorite roasted beet recipes:

• Simple Roasted Beets by Spend With Pennies
• Roasted Beetroot Salad with Goat Cheese & Walnuts by The Cooks Pyjamas

Budget Benefits of Beets

As long as you buy them in-season, beets are affordable. I can buy a small- to medium beet at my local farmers’ market for about 50 cents. It takes about eight small- to medium beets for a very good-sized recipe of roasted beets, which go great with brown rice, wild rice or quinoa for the perfect side dish. The beet smoothie recipes I mentioned above each include one small beet. 

If you’re juicing beets, Gina Eykemans says in this article for @kitchnn that it takes about four red beets to produce 1 cup of juice. If you’re drinking it as the ultimate exercise enhancer as mentioned above, that’s going to be about $4 for your 2 cups of juice. Now that’s a bit on the pricey side for me, but if you’re used to buying juice at a juice bar, that may be on par or cheaper than what you’re used to or if your exercise performance is a huge deal for you, it may be well worth it. 

For me, I’ll stick with my roasted beets and beet smoothies to reap all of the health benefits I can from simply eating these beautiful veggies. 

Sources

1. University of Illinois Extension. Watch Your Garden Grow: Beets. https://web.extension.illinois.edu/veggies/beet.cfm
2. Beresewicz, Andrzej, Gajos-Draus, Anna. Enjoy Your Heart-Beets. The Role of Dietary Inorganic Nitrate in Cardiovascular Health. Kardiologia Polska (Polish Heart Journal). https://www.mp.pl/kardiologiapolska/issue/article/14433
3. Petrie M, Rejeski WJ, Basu S, et al. Beet Root Juice: An Ergogenic Aid for Exercise and the Aging Brain. J Gerontol A Biol Sci Med Sci. 2017;72(9):1284–1289. doi:10.1093/gerona/glw219. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5861951/
4. Jones AM, Bailey SJ, Vanhatalo A. Dietary nitrate and O? consumption during exercise. Med Sport Sci. 2012;59:29–35. doi:10.1159/000342062. https://www.karger.com/Article/Abstract/342062
5. Presley TD, Morgan AR, Bechtold E, et al. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide. 2011;24(1):34–42. doi:10.1016/j.niox.2010.10.002 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018552/

The post Seasonal Produce Spotlight: The Benefits of Beets appeared first on Peppermint Tea.