Reduced from a photograph taken 28th January 2004 by Stephen Lea and released under the GFDL by the photographer.
Reduced from a photograph taken 28th January 2004 by Stephen Lea and released under the GFDL by the photographer.I first encountered the purple potato while at a business conference. The buffet lunch provided included baked potatoes medley, which included these deep amethyst curiosities. Then, recently, I received a book to review called Whole Body Reboot, which introduced me to the health benefits of brightly colored foods, including the superfood that is the purple potato.
This week’s featured recipe comes from that book, and inspired me to research what benefits this root vegetable has for us.
The purple color is courtesy of anthocyanin, a flavonoid that has been shown in studies to have anti-cancer and heart-protective effects, the ability to boost the immune system and protect against age-related memory loss. Anthoscyanins may also reduce the risk of Parkinson’s and improve eyesight.
Purple potatoes provide a healthy dose of antioxidants — 4 times as much antioxidants as Russet potatoes and levels equal to kale and spinach — which also help with age-related issues.
What can you do with a purple potato? Pretty much anything you can do with any other type of potato! You can make:
Purple potato salad
Purple hash browns
Country fried purple potatoes
Purple mashed potatoes
The list goes on and on. The only caveat I’d add is that you want to be sure that when you serve it, people know what they’re getting into. The color of food affects people’s reactions to it, so don’t surprise someone with an odd-colored food that might put them off.
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Take Charge of Your Health!
Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.
This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.
Carma’s Note: The purple potatoes, included in this recipe, are one of many superfoods that pack a lot of nutrition in one simple food. Purple potatoes have two to three times the antioxidants of other potatoes and the plant chemicals that make them purple have numerous health benefits, including anti-cancer and heart-protective effects, as well as a boost for the immune system and protecting against age-related memory loss.
Ingredients:
Oil spray
4 small purple potatoes, but into 1/2-inch thick rounds
Salt
Pepper
1 Tablespoon olive oil
1/3 cup chopped red onion
2 chicken sausages, sliced
1/4 cup sliced sun-dried tomatoes, re-hydrated
1/4 cup sliced Katamata olives
1/4 cup crumbled feta cheese
1/3 cup chopped basil
Directions:
Preheat the oven to 400° F. Lightly spray a sheet pay with oil.
Place the potato rounds on the sheet pan and season with salt and pepper to taste. Bake until tender, for 30 to 40 minutes.
While the potatoes are baking, make the scramble. Heat the oil in a large saut´ pan over medium heat. When the oil is hot, add the onion and saut´ until softened, for about 5 minutes.
Add the sausage, tomatoes and olives. Saut´ until the sausage is cooked through. Turn off the heat and toss with the feta cheese and basil. Serve warm over the roasted potatoes.
“Health is not a diet plan, but a lifestyle. Understand your body, your strengths, and your limits and use this knowledge to make a change. Stop dieting, start living.” ~ Manuel Villacorta
For 20 years, Manuel Villacorta has been helping people improve their life with Peruvian power foods. Now, because of demand increases, these beneficial superfoods are becoming easier to find in supermarkets. This is why he has decided to come out with his new book, Whole Body Reboot: The Peruvian Super Foods Diet to Detoxify, Energize, and Supercharge Fat Loss (HCI Books).
I’ve been given a review copy and will be writing about my experiences reading it and testing out some of the recipes starting next month. However, in the meantime, I was able to get him to answer a few questions about his book hand his philosophy around eating like a Peruvian.
Manuel Villacorta: There are many definitions of superfoods, and although there is no scientific definition, I define superfoods as hardworking functional foods that far surpass basic nutritional content. They are, quite simply, the cleanest, most powerful, antioxidant-rich, phytonutrient-rich and anti-aging foods available anywhere. And many of these nutrient-rich ingredients happen to come from South America, and more specifically Peru.
CS: Speaking of Peru, what is special about eating like a Peruvian … and why haven’t more Americans heard of this style of cuisine?
MV: Eating like a Peruvian from Lima is very different from eating like someone who is Andean or Amazonian. While the cuisine from Lima has fallen into a very westernized pattern, those from the Andes and Amazon regions have been eating the same foods for hundreds of years. However, only recently has the research on native foods such as lacuma, pichuberries and camu camu, to name a few, surfaced. American aren’t familiar with adopting such a diet because the research is still new.
[one_third] Lacuna “Canistel-2” by Jim Conrad – JIM CONRAD’S NATURALIST NEWSLETTER. Written in the community of 28 de Junio and issued from a ciber 8 kms to the west in Pujiltic, Chiapas, MÉXICO. Licensed under Public Domain via Commons [/one_third][one_third] Pichuberry Image from Arizona Herb Association via flickr.com under Attribution 2.0 Generic (CC BY 2.0) [/one_third][one_third_last] Camu Camu “Camucamu seeds”. Licensed under Public Domain via Commons [/one_third_last]
CS: If this research is so new, what inspired you to develop Whole Body Reboot now?
MV: I began this approach to weight loss and lifestyle change with my clients, incorporating Peruvian superfoods into their everyday lives. The smoothie plan is how I start all of my willing participants and those who give it a try immediately reap the benefits. This book’s purpose is to spread this lifestyle regime, marrying the ideas of home-cooking and health.
CS: The book talks about a detox reboot. What does that mean? How is it different that the many detox programs people are more familiar with?
MV: The difference between the two terms, to me, is that detox claims the removal of unwanted chemicals in the body; while reboot suggests the feeling your body experiences when you give it a break from the constant stress we put onto our bodies through the food choices we make.
My 5-day reboot plan consists of five smoothies with different colored fruits and vegetables featured each day so that your body receives the widest array of nutrients while revitalizing the cells. By giving your body these much-needed nutrients, you will begin to feel cleaner, more focused, and you will lose weight.
Given that no one food, herb or remedy has the ability to cure ailments or disease, nor does it have the ability to ‘detox’ the body (that’s the liver’s job), I have followed the reboot with several customized and delicious Peruvian-inspired 7-day meal plans that you mix and match to your tastes and needs, whether you are male or female, an omnivore, vegetarian or vegan, or you follow a gluten-free lifestyle.
CS: Are all the recipes in your book Peruvian?
MV: No. The recipes all contain Peruvian superfoods, but each recipe is inspired by a variety of cuisines. Some are Peruvian, some are Thai, and much more are American-influenced. For instance, I recreated a waffle recipe into sweet potato waffle. I take traditional foods and make them more flavorful and healthier.
CS: You mention sweet potato, which is one of the 21 superfoods. It is so simple, I find it surprising that it is a superfood. Will other superfoods be surprising?
MV: Absolutely! Although many of these foods were presented in my last book, Peruvian Power Foods, I have added potent guests to this list, hoping to enlighten the American public of a wider array of nutrients. However unique and unfamiliar the food, I decided to stick to foods that were attainable in the United States.
For example, while pichuberry is still very new here in the U.S., it can now be purchased in mainstream markets like Bristol Farms, Safeway, Whole Foods and Vons in California, Arizona, and Nevada. It can also be purchased online and shipped anywhere in the country. The pichuberry is possibly one of the greatest superfruits available in the United States.
CS: Since you start Whole Body Reboot with a detox and provide meal plans, would you consider it a diet book?
MV: No, my book is not a diet book, and it is definitely not a fad or a gimmick. This book is more so a lifestyle approach to sustainable, long-term health. It gives my readers the ability to develop skills and knowledge that will help carry them on through the years, in the most independent way.
CS: Why should someone pick up a copy of your book over other Peruvian cookbooks?
MV: Not only do I offer 135 recipes, but I offer individualized 7-day meal plans that the reader can pick and choose from. I also provide health advice, given that I am much more of a dietitian than a cook. I tell the reader why eating these foods are beneficial, not just how to cook them. However, just because I am a dietitian does not mean I kill flavor for health. Rather, I marry the two and this book is their journey together.
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Take Charge of Your Health!
Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.
This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.
By zernova via deviantart.comEating is an integral part of life. Your body gets the nutrients it needs to function from food. However, sometimes we can go overboard with our eating habits and that can result in weight gain.
One common issue with overboard eating is emotional eating. This type of eating may affect the results on the scale, but it all begins in the mind.
Emotional Trigger => Comforting but Unhealthy Eating Choice
Everyone has good days and bad days. How we deal with the bad ones brings emotional eating into play. You look for comfort for your emotional pain. People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate this issue, eating pleasurable foods can stimulate the release of endorphins, just like smiling, laughing and exercise. Endorphins are “feel good” chemicals that are released into our brains. Therefore, after you eat, you feel better.
Emotional eaters use food to relieve stress. They hide behind the food instead of seeking solutions to the problems. This is not uncommon when the stressor is something horrible such as physical abuse or a death. But the trigger can be anything that causes mental discomfort, from overwhelming to things not going according to plan.
But, how do you know you are using food as a crutch?
The first sign is obvious: You will gain weight if you eat too much. In light of the weight gain, examine other areas of your life:
Have you been under stress lately at work or at home?
Has anything traumatic happened in the last year?
Are you dealing with a problem but haven’t found a solution?
Answering “yes” to any of these questions could mean that your weight gain is, at least in part, caused by emotional eating. You eat but you are not necessarily hungry at the time. The foods that you choose are what we term “comfort foods.” They are different for each person because comfort food is often associated with a pleasant memory. However, there are some common qualities of comfort food across the board. Comfort foods often:
Are high in fat, such as French fries, fried foods, etc.
Are high in carbs, like macaroni and cheese, mashed potatoes, etc.
Are high is sugar content, such as ice cream, donuts, cookies, cake, etc.
What can you do to curb emotional eating? The first step is recognizing that you have a problem. You may experience feelings of helplessness and guilt. The guilt is over potentially ruining your health or sabotaging your weight loss efforts, and the helplessness lies in the fact that you don’t see a way out.
Once you recognized the problem, seek help. There are many types of counselors and coaches out there that can help you with emotional eating. This unhealthy habit has nothing to do with dieting or changing your eating habits. It has everything to do with gaining control over your emotions.
A counselor might suggest techniques like visualization, practicing problem-solving skills, relaxation techniques and family support. Visualization helps you to see your problems in a realistic way and not blow them out of proportion. You will also learn to see food as nutrition for the body and not an emotional crutch.
Finally, your family and friends can learn your triggers for stress and be on the lookout for changes in your eating habits. They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you. Proper diet and exercise increase immunity, blood flow and positive thinking. Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.
Finding new ways to solve your problems and deal with stress will push food out of the equation. You’ll feel good about finding solutions which will replace the dependence on food.
DIY Resources for Overcoming Emotional Eating
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Stop Eating Your Heart Out: The 21-Day Program to Free Yourself from Emotional Eatingby Meryl Hershey Beck
More books about emotional, stress and binge eating are available on Amazon.com
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Take Charge of Your Health!
Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.
This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.
A summer squash has a strong resemblance, in flavor and texture, to a zucchini. You can, in fact, substitute zucchini in this recipe, but it will probably bake a bit more quickly.
Ingrediets:
1 medium summer squash
2 eggs
1 ½ cups breadcrumbs (try panko breadcrumbs for a crunchier texture)
1 teaspoon paprika
1 teaspoon mustard power
Salt and pepper
Olive oil
Instructions:
Preheat oven to 400° F. Grease a large baking sheet with olive oil and set aside.
Cut your summer squash into wedges. Remove the seeds if they are quite large and set wedges aside.
Whisk the eggs in a dish and set aside.
In another dish, combine the breadcrumbs, paprika, mustard powder and salt and pepper.
Start by dipping the wedges, one by one, into the egg mixture and then the breadcrumb mixture. Place each wedge on the greased baking sheet. Continue until all the wedges are done.
You can bake the wedges as is for about 30-40 minutes (until soft inside and golden brown on the outside), but if you want a more golden texture, drizzle or spray some olive oil on top of the wedges. Flip halfway through baking.
Bonus tip!Continuing my Organic Living series, here are five tips to help you live a more healthy and organic life.
1. Start an organic garden.
If you live in a home with a nice big backyard, this can be simple and easy. However, if your space is more limited, you are not out in the non-organic cold. Setting up a vertical garden takes a week or two, but can pay off in organic produce for years. And you can set one up either indoors or outdoors. A vertical garden uses tiers to grow plants from the floor up, rather than taking up a large horizontal footprint. Here are some good resources for learning more about vertical gardening:
Vertical Gardening 101: How to Create Your Vertical Urban Garden And Grow Organic Fruits And Vegetables In A Small Space
Equipment:
2. Reduce or eliminate dairy products
Although it is a popular calcium source in the Western world, dairy cannot be properly digested by about 75 percent of the world’s population. This problem is called lactose intolerance and can lead to a lot of discomfort.
But it tastes so good — and is so prevalent in our food supply! What can you do?
Coconut or almond based ice cream is a fantastic way to indulge, without eating dairy. There are also a wide variety of non-dairy milks available on the market. I prefer almond milk, but you can also find soy milk, sunflower seed milk, coconut milk, hemp milk and more. Try them out and see which you prefer.
3. Buy free range eggs.
Alas, most organic eggs come from cooped up chickens fed organic produce. All that stres in the chickens’ lives affects the nutrition of the eggs. For true free range eggs, find a local farmer on localharvest.org.
4. Be aware of what labels mean.
“Organically made” is not the same as “Organic.” “Freely Traded” is not the same as “Free Trade.” Those former foods aren’t certified. Lack of certification can sometimes mean that corners are cut and loopholes are availed.
5. Choose oils wisely
Avoid cheap vegetable oils at all costs. They’re high in Omega-6 and very unhealthy. And, “canola” oil is made from modified rape seeds, so if you have certain allergies, this oil can be very bad for you.
Missed previous posts in this Organic Living series? Check them out here!
Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.
This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.
Tom’s toothpaste is a great alternative to traditional toothpaste. It’s fluoride free and avoids many additive chemicals.
Last year, through the social media management website Klout.com, I received a “perk” from Tom’s of Maine. They sent me a sample of their toothpaste and mouthwash, along with a free toothbrush. And just so you know, I am under no obligation to receive the sample or talk about this company. I get no additional benefits for talking about the product or company.
Anyway, I tried their toothpaste several years ago and thought it was foul. They must have changed their formulation because this last time I tried it, I thought it tasted just fine and would totally use it again. The flavor I samples was Tom’s of Maine Whole Care Fluoride Toothpaste Spearmint. However, if you prefer gel to paste, they don’t make one.
Not only does Tom’s provide fluoride free and fairly chemical free products, they also stand for something worthwhile, including being socially and environmentally responsible.
Note: This is part of a series of tips about living more healthfully and organically. If you missed the first one. You can find it here.
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Take Charge of Your Health!
Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.
This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.
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“Health is not a diet plan, but a lifestyle. Understand your body, your strengths, and your limits and use this knowledge to make a change. Stop dieting, start living.”
