Olives and Olive Oil

The Bible says that the Christian’s body is the temple of the Holy Spirit; and one of the best ways to honor and take care of God’s temple is to consume healthy foods.

Including Bible foods into your diet is an incredible way to grow spiritually while improving your physical health. By removing toxic, disease causing foods from your diet and eating Biblical foods, you may experience a significant health boost.

The Bible identifies many foods that are beneficial to good health and longevity. This is important because your diet can have a profound impact on the maintenance of your health and the appearance and management of disease (1).

Let’s take a look at some of them:

Olives and olive oil contain many nutrients which make them a top health food. They contain antioxidants, anti-inflammatory compounds, macronutrients, and monounsaturated fatty acids.

Olives contain fiber, vitamin E, vitamin, copper and calcium.

Extra virgin olive oil is the healthiest form of olive oil and has the richest flavor. Olive oil contains biologically active phenolic compounds (polyphenols) that have been shown to have numerous health benefits (2). Phenolic compounds have positive effects on plasma lipoproteins, oxidative damage, inflammatory markers, platelet and cellular function, and antimicrobial activity.

Studies also show that olive oil can increase adiponectin levels (3). Adiponectin is a protein hormone which is involved in regulating glucose levels as well as fatty acid breakdown. Low levels of adiponectin are associated with numerous health conditions, including inflammation, lipid abnormalities.

There are around 150 references to olives and olive oil in the Bible. It was plentiful in Biblical times due to the abundant crop of olive trees. Olive oil was used for many purposes including as a food, salve for wounds, skin conditioner, oil for lamps, and as a sacred anointing oil for kings.

Here are a few of the Biblical passages on Olive Oil – Exodus 29:2; Deuteronomy 8:8; 2 Chronicles 11:11; Proverbs 21:20; Luke 10:34.

Vegetables

A diet of mostly vegetables may promote health and help fight disease. Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and kale contain the powerful isothiocyanate sulforaphane which reduces cancer cell replication and boosts the immune system. They help neutralize toxins in the body with their abundant amounts of phytonutrients, carotenoids, and flavonoids.

Leafy green vegetables are some of the most nutrient-dense foods available. Kale, arugula, collard greens, mustard greens, spinach, and Swiss chard are all leafy greens and loaded with vitamins, minerals, and chlorophyll. The chlorophyll in green vegetables allows blood to transport oxygen to cells. Chlorophyll protects against free radicals, and helps with intestinal regularity, detoxification, wound healing, and deodorization of the body (5).

Vegetables are loaded with antioxidants including polyphenols. Antioxidants help control oxidative stress in the body and prevent or delay cellular damage. They protect our bodies from chronic disease by neutralizing and removing damaging free radicals from the body, modulating inflammatory processes, and boosting your immune system (6).

Daniel 1:12: “Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink. So the guard took away their choice food and the wine they were to drink and gave them vegetables instead.

In the Old Testament, the prophet Daniel asked Nebuchadnezzar’s guard whom the chief official had appointed over Daniel, Hananiah, Mishael and Azariahzar’s to test him for 10 days by allowing him and his friends to eat only vegetables and water and then compare them with the young men eating the royal food. The royal foods included meat and other rich foods. The king wanted Daniel and his friends to eat the royal food and wine so that they would be “strong and healthy”.

After 10 days of only vegetables and water, Daniel and his friends looked healthier and stronger. The King allowed them to continue eating vegetables instead of the meat and delicacies. The Daniel Fast is a partial fast that includes vegetables, fruits, legumes, nuts and seeds, whole grains, healthy fats, and water.

The fast avoids meat, dairy, sugar and other processed foods cleansing their body of unhealthy foods and consuming a nutrient-dense, plant-based diet.

Cinnamon

Cinnamon has an aromatic fragrance, sweet taste, and many medicinal qualities. It is rich in antioxidants and has a very high ORAC score which is its oxygen radical absorbency capacity. This means that cinnamon helps protect neurons from free radical stress. Cinnamon also stimulates insulin receptors in the body and plays a powerful role in stabilizing blood sugar levels (8).

Exodus 30:23: In the Old and New Testament, large amounts of spices were used as both food and medicines. They were also used in making perfumes or incense and were given as expensive, royal gifts.

Pomegranates

Pomegranates are superfoods with anti-inflammatory, antioxidant, and anti-tumor properties. They are loaded with vitamin C, potassium, and pantothenic acid (vitamin B5).

Pomegranates contain antioxidant phytonutrient polyphenols, including ellagitannins, punicalagins, catechins, gallocatechins, and anthocyanins. The anthocyanins in pomegranates protect cells from oxidative and environmental stress and damage. Pomegranates have been shown to protect against heart disease, boost immunity, lower cholesterol, and lower blood pressure (9).

It is best to consume pomegranates in their fresh, whole form due to the high sugar content in pomegranate fruit juices. If you do consume the juice, limit it to a 2-ounce shot. Even a small amount is beneficial because of the potent antioxidants in pomegranates.

Pomegranates are mentioned throughout the Old Testament as unique and special fruits. Numbers 13:23, Song of Songs 4:13

Bitter Herbs

Bitter herbs are plants with a bitter taste, ranging from mild to very strong. These herbs were consumed during Biblical times and are still used today due to their health benefits.

Examples of bitter herbs are parsley, coriander, cilantro, dandelion, bayberry, and neem. Bitter herbs help produce digestive enzymes and improve liver and gallbladder function. It is often said that “bitter is good for the liver”. Bitter herbs also help cleanse the blood, digestive system, kidneys and urinary tract.

Milk thistle is a bitter herb that contains a flavonoid complex called Silymarin. Silymarin is important for protecting cells against free radical damage and inflammation. It may repair cells within the liver and promote regeneration of injured tissue (10). Milk thistle can also boost glutathione and superoxide dismutase levels, antioxidants which protect the body from toxicity.

Exodus 12:8: That same night they are to eat the meat roasted over the fire, along with bitter herbs, and bread made without yeast.

Numbers 9:11: but they are to do it on the fourteenth day of the second month at twilight. They are to eat the lamb, together with unleavened bread and bitter herbs.

Nuts

Nuts are nutrient dense with a unique blend of fatty acids, bioactive compounds, and essential nutrients. They are concentrated with powerful plant compounds that fight inflammation in the body.

The bioactive compounds in nuts include vitamins, minerals, phytosterols, and phenolic compounds. Folate, niacin and tocopherols are in nuts, along with calcium, selenium, potassium and magnesium which help protect bone density, heart health and assist blood sugar regulation.

Nuts also contain phytosterols and polyphenols. Phytosterols are a cholesterol-like molecule which interferes with the human body’s ability to absorb cholesterol and helps lower low density lipoprotein cholesterol or the “bad” LDL cholesterol. Zeaxanthin and beta-carotene are phenolic compounds. Polyphenols are protective compounds with numerous health benefits that help the body fight disease processes.

Genesis 43:11: Then their father Israel said to them, “If it must be so, then do this: take some of the best products of the land in your bags, and carry down to the man as a present, a little balm and a little honey, aromatic gum and myrrh, pistachio nuts and almonds.”

Raw Honey

Honey is referred to over 60 times in the Bible. It was used as a metaphor expressing abundance in biblical literature. It is also referred to as a healthy sustaining food.

Raw, organic honey is a superfood with antioxidant, antifungal, and anti-bacterial properties. It contains a wide array of trace minerals such as calcium, iron, zinc, potassium, phosphorus, magnesium, copper, chromium, manganese, and selenium. These nutrients are critical for healthy cellular insulin sensitivity and blood sugar balance.

There are many health benefits of honey including boosting immunity, soothing minor burns, suppressing coughs, soothing a sore throat, and boosting energy. Local raw honey is the best option as it contains small amounts of local flower pectin to improve the body’s ability to adapt to this potential allergen.

Mark 1:6: John wore clothing made of camel’s hair, with a leather belt around his waist, and he ate locusts and wild honey.

Sprouted Grain Bread

The Bible refers to bread as the substance of life. Jesus refers to Himself as the “Bread of Life.”

Bread from sprouted natural grains was a dietary staple in Biblical times. Whole grain sourdough and sprouted-grain breads involve the soaking or fermentation of grains overnight until the seeds are partially sprouted. Sprouted grains contain all of the original bran, germ, and endosperm of grains (11). Ezekiel bread is one kind of sprouted bread.

Sprouted whole grains have increased amino acid content, including higher quantities of essential amino acids. In sprouted grains, almost all nutrients are fully available and various antioxidants occur at higher concentrations. In fact, one study found that brown rice that is sprouted (or germinated) for 48 hours is nutritionally superior (12). It has more protein, lipids, bioactive compounds (GABA and polyphenols), increased antioxidant activity, a lower glycemic index, and reduced phytic acid content.

Ezekiel 4:9 NIV: “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself. You are to eat it during the 390 days you lie on your side.”

The Bible gives us guidance as to which foods to consume for our health. There are many references to foods with healing properties, including foods that are considered clean (healthy) and unclean (unhealthy).

Here are some additional biblical foods that you might research for yourself:

Herbs and Spices

• Anise (Matthew 23:23 KJV)
• Coriander (Exodus 16:31; Numbers 11:7)
• Cinnamon (Exodus 30:23; Revelation 18:13)
• Cumin (Isaiah 28:25; Matthew 23:23)
• Dill (Matthew 23:23)
• Garlic (Numbers 11:5)
• Mint (Matthew 23:23; Luke 11:42)
• Mustard (Matthew 13:31)
• Rue (Luke 11:42)
• Salt (Ezra 6:9; Job 6:6)

Fruits and Nuts

People of the Bible ate many of today’s most nutritious “superfoods” in this grouping of fruits and nuts.

• Apples (Song of Solomon 2:5)
• Almonds (Genesis 43:11; Numbers 17:8)
• Dates (2 Samuel 6:19; 1 Chronicles 16:3)
• Figs (Nehemiah 13:15; Jeremiah 24:1-3)
• Grapes (Leviticus 19:10; Deuteronomy 23:24)
• Melons (Numbers 11:5; Isaiah 1:8)
• Olives (Isaiah 17:6; Micah 6:15)
• Pistachio Nuts (Genesis 43:11)
• Pomegranates (Numbers 20:5; Deuteronomy 8:8)
• Raisins (Numbers 6:3; 2 Samuel 6:19)
• Sycamore Fruit (Psalm 78:47; Amos 7:14)

Vegetables and Legumes (Daniel 1:12)

• Beans (2 Samuel 17:28; Ezekiel 4:9)
• Cucumbers (Numbers 11:5)
• Gourds (2 Kings 4:39)
• Leeks (Numbers 11:5)
• Lentils (Genesis 25:34; 2 Samuel 17:28; Ezekiel 4:9)
• Onions (Numbers 11:5)

Grains

Healthy grains were a primary staple in Bible times. Grains are some of the easiest natural foods to keep preserved for years. Throughout the Bible, bread is a symbol of God’s life-sustaining provision. Jesus Himself is the “Bread of Life”—our true source of spiritual life. The bread that Jesus represents never perishes or spoils.

• Barley (Deuteronomy 8:8; Ezekiel 4:9)
• Bread (Genesis 25:34; 2 Samuel 6:19; 16:1; Mark 8:14)
• Corn (Matthew 12:1; KJV – refers to “grain” such as wheat or barley)
• Flour (2 Samuel 17:28; 1 Kings 17:12)
• Millet (Ezekiel 4:9)
• Spelt (Ezekiel 4:9)
• Unleavened Bread (Genesis 19:3; Exodus 12:20)
• Wheat (Ezra 6:9; Deuteronomy 8:8)

Sources for this Article Include:

1.     Parikh M, Maddaford T, et al, Dietary Flaxseed as a Strategy for Improving Human Health, Nutrients. 2019 May; 11(5): 1171. Link here

2.     Cicerale S, Conlan XA, Sinclair AJ, Keast RS, Chemistry and health of olive oil phenolics. 2009 Mar; 49(3): 218-36; PMID: 19093267

3.     Kabiri A, Hosseinzadeh-Attar MJ, Haghighadoost F, Impact of olive-rich diet on serum omentin and adiponectin levels: a randomized cross-over clinical trial among overweight women. 2017 Aug;  68(5); 560-568; PMID: 27931137

4.     Swanson D, Block R, Mousa S, Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life, 2012 Jan; 3(1), 1-7. PMID: 22332096

5.     Chlorophyll and Chlorophyllin, Oregon State Univ. Link here

6.     Yahfoufi N, Alsadi N, Jambi M, Matar C, The Immunomodulatory and Anti-Inflammatory Role of Polyphenols. 2018 Nov; 10(11). PMID: 30400131

7.     Gianchecchi E, Fierabracci A, Insights on the Effects of Resveratrol and Some of Its Derivatives in Cancer and Autoimmunity: A Molecule With a Dual Activity, 2020 Jan; 9(2). PMID: 31978952

8.     Qin, B., Panickar, K., Anderson, R., Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes. Journal of Diabetes Science and Technology. 2010;4(3): 685-693. PMID: 2901047

9.     Aviram M, Dornfeld L, Coleman R, Pomegranate juice flavonoids inhibit low density lipoprotein oxidation and cardiovascular diseases: studies in atherosclerotic mice in humans. 2002; 28(2-3): 49-62. PMID: 12224378

10.  Zhong S, Fan Y, et al., The therapeutic effect of silymarin in the treatment of nonalcoholic fatty disease: A meta-analysis (PRISMA) of randomized control trials. 2017 Dec;96(49): e9061; PMID: 29245314

11.  Benincasa p, Falcinelli B, et al, Sprouted Grains: A Comprehensive Review, 2019 Feb; Nutrients, 11(2). PMID: 30781547

12.  Cornejo F, Caceres P, et al, Effects of Germination on the Nutritive Value and Bioactive Compounds of Brown Rice Breads, 2015 Apr; Food Chem, 173, 298-304. PMID: 25466026

13.  Hunter, Phillip, The inflammation theory of disease; EMBO Rep. 2012 Nov; 13(11): 968-970; PMID: 3492709

ACKNOLEDGMENT:

Thank you Dr. Jockers for this fabulous information – God bless you in your continuous endeavors.

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Ingredients

1 cup ground flaxseed
2 tablespoons ground Chia seeds
1/2 cup water
2 tsp. garlic powder
1 tsp. onion powder
3 teaspoons nutritional yeast

Cooking Instructions

In a bowl mix ground flaxseeds, chia seeds, and seasonings

Add water and mix till combined with a spatula

Let the dough sit for 10 minutes

Preheat oven to 400 degrees Fahrenheit or 205 Celsius

Place dough between 2 parchment papers and roll flat with a rolling pin as thin as you like.

Place the rolled dough with parchment paper onto a baking sheet and use a pizza cutter to cut into whatever size pieces you would like.

Bake for 10-15 minutes- depending on how thick you made them, keep checking after 10 minutes

Once crackers are baked, turn off the oven, remove and break the crackers then put the crackers on the baking tray and return to the oven for another 10 minutes with the oven door slightly opened so they get crispy but not burned.

ENJOY!

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FIRST:

Honey and Onion Syrup is very safe, effective and tasty cure for a cough.

While it soothes the irritated throat, it also thins the mucus out and makes it easier to cough stuff up. One of the best things about it is that it takes no time at all to make. And all you need is two very common ingredients – honey and onion.

HEALTH BENEFITS OF RAW HONEY

• Honey is rich in minerals, enzymes, several B vitamins, prebiotics and antioxidants.
• It has strong antibacterial properties and served humans as food and as medicine for millennia.
• You can use it topically to treat minor burns and cuts and to heal wounds.
• Honey reduces irritation in the throat and on the skin.
• Most of honey’s medicinal properties come from small amounts of bee pollen and propolis. Propolis, for example, is the sticky resin that comes from trees. Bioflavonoids in propolis have powerful antibiotic, antifungal, and antibacterial qualities. While bees use it to protect their hives, we use it to protect our health.
• To maintain its medicinal qualities raw honey should never be heated above 110F.

HEALTH BENEFITS OF ONIONS

Onions have volatile oils that contain sulfur compounds. While they give onion its acrid taste and smell they are also medicinal. They easily disperse throughout the body and can enter the interior of bacteria and fungal organisms and interfere with their machinery. They also stimulate white blood cell production – the ones that provide our body’s own defense and protection.

Allium is another important compound in the onion and especially in garlic. When we slice the onion and expose it to air it gets activated and converted into allicin. Allicin is a strong antimicrobial – the quality that is important for us when dealing with respiratory infections.

Despite being used for many years in traditional cough remedies, onion and honey have some scientific backing.

 Onion can help to warm the chest, thin mucus, stimulate the cough reflex (so you can cough all that nasty stuff up), and discourage bacterial infections from forming (Wood, 2008), and a 2007 study by Penn State College of Medicine suggested that honey reduced nighttime coughing and improved sleep quality in children with upper respiratory infection better than the cough medicine dextromethorphan (an ingredient found in many OTC cough syrups) or no treatment at all (Paul et al., 2007). 

There are two methods you can use to make the cough syrup: 

1. Place a spoonful of honey in the bottom of the glass jar.
2. Place an onion slice on top of the honey. Add honey on top of the onion slice. Continue to layer: honey, onion, honey onion, until the jar is full and the onion is fully covered in honey.
3. Seal jar with a lid. Let the jar sit at room temperature for 24 to 48 hours. You can strain out the onions once the syrup is done, but it is not necessary.
4. Refrigerate syrup after opening.

SECOND: 

• Slice 1 large onion in half and slice each half into rings.
• Layer the onion slices in the bottom of a small pan and pour in just enough raw honey to cover the onions. Heat the honey-onion mixture over very low heat to preserve the beneficial properties of the raw honey for 30 minutes or so. The goal is to have a nice, warm, liquid honey that smells like onion.
• Note: Your onions will soften and turn a bit brown, and the honey may darken a bit too.
• Pour warm syrup (onions and all) into a jar, seal, and label.
• Refrigerate for best results. Honey onion syrup will keep for about 6 months when refrigerated. 

PRECAUTIONS: Not for children under 1 year of age. 

REFERENCES: 

• Paul, I. M., Beiler, J., McMonagle, A., Shaffer, M. L., Duda, L., & Berlin, C. M. (2007). Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. Archives of Pediatrics & Adolescent Medicine, 161(12), 1140-1146.
• Wood, M. (2008). The earthwise herbal: A complete guide to Old World medicinal plants. Berkeley, CA: North Atlantic Books.
• Oduwole O, Meremikwu MM, Oyo=Ita A, et al. Honey for actue cough in Children. Cochrane Database Syst Rev. 2014 Dec 23;(12).

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HISTORY

Lentils are believed to have originated in central Asia, having been consumed for many thousands of years. They are one of the first foods to have ever been cultivated. Lentil seeds dating back 6000 years have been found at archeological sites in the Middle East.

Lentils were mentioned in the Bible and there are two accounts that many remember. First, when Esau sold his birthright to Jacob for a stew of lentils (Genesis 25:33-34) and then it tells us to take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself in Ezekiel 4:9.

Lentils have been traditionally been eaten with barley and wheat, three biblical food ingredients that originated in the same regions and spread throughout Africa and Europe. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as dal.

ABOUT

Lentils are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds.

Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated. While the most common types in the United States are either green or brown, lentils are also available in black, yellow, red and orange colors. They are sold whole or split into halves.

The different types offer varying consistencies with the brown and green ones better retaining their shape after cooking, while the others generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a nutty flavor.

NUTRITIONAL PROFILE

Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber, copper, phosphorus and manganese. Additionally they are a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.

Lentils contain the highest amount of protein originating from any plant. The amount of protein found in them is up to 35%, which is comparable to red meat, poultry, fish, and dairy products. Raw lentils contain approximately 15-25 grams per 100 grams of carbohydrates. 

They are a good source of dietary fiber and also have a low amount of calories. Other nutritious components found are molybdenum, folate, tryptophan, manganese, iron, phosphorus and copper. Lentils are also another source of phytochemicals and phenols and are a great source of B vitamins, including vitamin B7, also known as biotin.

HEALTH BENEFITS

Controls Diabetes – Dietary fiber filled food such as lentils help in controlling blood sugar levels and slows down the rate at which food is absorbed by the blood and thus maintains the sugar level constant.

Energy – Lentils are a great addition to your meals that will keep you feeling energized since they are full of slow burning complex carbohydrates, fiber, and iron.

Good Carbohydrates – Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.

Great Source of Plant Protein – Vegans and vegetarians use lentils as one of their sources to obtain the body’s need for protein, since one cup gives you 36% of your recommended daily protein intake.

Heart Health – It gets rid of bad cholesterol and contains folate and magnesium which are also proven to be helpful in aiding your heart.

High in fiber – Lentils are one of the most fiber-rich foods you can find, having high contents of both soluble and insoluble fiber. One cup of lentils provides you with 63% of your daily value of fiber. As lentils contain high levels of dietary fiber, they improve digestion if consumed regularly. They also help in easy bowel movements, resulting in decreased constipation.

Muscle Generation – Lentils, especially sprouted lentils, contain all the essential amino acids that are needed by our body for good muscle-building and smooth functioning of the body.

Weigh Loss – Lentils are low in calories, one cup of lentils contains only about 230 calories. So being able to get more than two-thirds of your daily fiber and one-third of your daily protein in only about 230 calories is pretty convenient!

HOW TO SELECT AND STORE

Lentils are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the lentils are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing lentils in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the lentils are whole and not cracked.

Canned lentils can be found in some grocery stores and most natural foods markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned lentils and those you cook yourself. Normally canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures.

However, the concern about buying canned lentils or any canned products is the potential for the can to include a liner made from bisphenol A/BPA, which is often referred to as an “endocrine disruptor” because of its ability to disrupt estrogen receptor activity, alter fertility, and increase risk of reproductive system-related cancers later in life.

Store lentils in an airtight container in a cool, dry and dark place will keep for up to 12 months. If you purchase lentils at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.

HOW TO PREPARE

Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris.

After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.

To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones require 20 minutes.

Cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency—typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.

HOW TO ENJOY

Here are several ways to enjoy lentils:

Eggplant lentil casserole

Vegetarian lentil burger with cucumber, tomato and onions on a bed of lettuce

Home made delicious lentil soup with onions, carrots, celery and anything else you would like to add.

 Lentil tabbouleh salad with tomatoes. Season with your favorite herbs and spices.

 Lentil loaf with home made catchup

Indian Dal lentil soup with cayenne pepper and turmeric

And here is my favorite Vegan Lentil Kibbeh

I am attaching a fantastic recipe from Hilda’s Kitchen

https://hildaskitchenblog.com/recipe/kibbeh-recipe-vegan-lentil-patties

(Thank you Hilda)

 WARNING

Although lentils are good for your health and are the best alternative for meat, poultry, and fish, they also have a few disadvantages. 

• They contain high concentrations of oxalate compounds which can be responsible for the formation of kidney stones. Therefore, individuals who have kidney stones should stay away from legumes and lentils. 

• Consumption of high levels of protein has other side effects as well. On average, the amount of protein needed for our body stands at 0.8 grams per one kilogram of body weight or 0.15 ounces per one pound of weight. Excessive protein consumption can pressurize kidneys in flushing out those excess proteins in the body. In the long run, that elimination can damage overall kidney function. 

• Formation of gas due to fermentation: After entering the digestive system, lentils start fermenting and subsequently release gas. Although lentils tend to cause bloating and gas, consuming soaked or sprouted lentils make it easy for your system to digest them. 

REFERENCES

• Bazzano LA, He J, Odgen LG et al. Dietary intake of folate and risk of stroke in US men and women:NHANES I Epidemiologic Follow-up Study. Stroke 2002 May;33(5):1183-9. 2002.
• Davies M, Ghosh A. Towards evidence based emergency medicine: best BETs from the Manchester Royal Infirmary. Prophylactic magnesium in myocardial infarction. Emerg Med J. 2001 Mar;18(2):119-20. 2001.
• Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
• Kharb S, Singh V. Magnesium deficiency potentiates free radical production associated with myocardial infarction. J Assoc Physicians India. 2000 May;48(5):484-5. 2000.
• McIntosh M, Miller C. A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutr Rev 2001 Feb;59(2):52-5. 2001.
• Menotti A, Kromhout D, Blackburn H, et al. Food intake patterns and 25-year mortality from coronary heart disease: cross-cultural correlations in the Seven Countries Study. The Seven Countries Study Research Group. Eur J Epidemiol 1999 Jul;15(6):507-15. 1999.
• Sueda S, Fukuda H, Watanabe K, et al. Magnesium deficiency in patients with recent myocardial infarction and provoked coronary artery spasm. Jpn Circ J. 2001 Jul;65(7):643-8. 2001.
• Touyz Role of magnesium in the pathogenesis of hypertension. Mol Aspects Med 2003 Feb 6;24(1-3):107-36. 2003.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.

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This healthy granola bar recipe is loaded with calcium-rich, dairy-free ingredients. The recipe has also been designed to deliver complementary nutrients so that calcium can be put to its best use. 

INGREDIENTS 

1 cup raw almonds

1 cup raw pecans

½ cup raw pumpkin seeds

¼ cup chia seeds

1½ cups oats

¼ cup extra-virgin olive oil – you can use coconut oil if you prefer

6 large dried figs

6 dates

½ cup dried cranberries (or raisins)

1 cup peanut butter or almond butter

½ cup honey

1 tsp. kosher salt

2 tbsp. vanilla extract 

INSTRUCTIONS 

Preheat oven to 350°F. Spread almonds, pecans, and pumpkin seeds out on a baking pan and roast 10–12 minutes. Pumpkins seeds will turn from green to gold, and almonds and pecans should darken without burning. Allow the nuts to cool for a few minutes. Reserve a handful of whole nuts to garnish tops of bars. 

Turn the oven down to 300°F. 

1. Into a food processor, add 1 cup oats, roasted nuts and seeds, and chia seeds.
2. Pulse to chop until nuts are uniformly small and no whole oats are visible.
3. Transfer to a large bowl.
4. Then use a food processor to chop dried figs, dates, and cranberries.
5. Similarly, pulse to chop until fruit chunks are uniformly small and no whole cranberries are visible.
6. Transfer to the bowl with the oat, nut, and seed mixture.
7. Stir in ½ cup whole oats and 3 tablespoons of olive oil, distributing evenly. 
8. In a medium saucepan, add honey, salt, and vanilla and bring to a boil over medium heat. Reduce heat to a simmer, and let the honey bubble for 2 minutes, stirring occasionally.
9. Turn off heat and stir in peanut butter or almond butter. Keep stirring until the nut butter of your choice is melted and then drizzle over the bowl of granola.
10. Fold and stir until completely integrated. 
11. Transfer granola mixture into a 9 x 13” pan lined with parchment paper.
12. Spread the mixture out and press it firmly into an even layer using another glass-bottom pan or a flat-bottom measuring cup for pressure.
13. Bake for 30-35 minutes, or until it starts to turn golden around the edge.
14. Remove pan from the oven and cut into bars while the pan is still hot.
15. Let bars cool completely in the pan, then move parchment to a cutting board and break bars apart using a sharp knife.
16. Granola bars can be served immediately or stored in an airtight container for up to a week. 

ABOUT THE INGREDIENTS 

Chia seeds, can deliver a significant dose of calcium. Chia seeds also contain boron, which is an essential mineral for growth and maintenance of bone and absorption of magnesium.

Pumpkin seeds, while pumpkin seeds do contain some calcium, they are an excellent source of vitamin K and possibly the best source of dietary magnesium.

Pecans and Almonds, nuts are another good source of calcium and magnesium, but also contain omega-3 fatty acids and vitamin E – two powerful anti-inflammatory nutrients.

Figs, are rich in antioxidants and fiber, and contain more calcium than other dried fruits.

Moreover, figs provide potassium and vitamin K. Eighty percent of the potassium in your body is found in skeletal muscle, where it regulates cellular hydration and conducts electricity, allowing muscles to contract.

ENJOY!

REFERENCES 

• NIH. “Calcium and Vitamin D: Important and Every Age.” NIH Osteoporosis and Related Bone Diseases National Resource Center. Accessed October 19, 2020. https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age#b
• USDA. “CHIA.” USDA Agricultural Research Service. FoodData Central. Accessed October 19, 2020. https://ndb.nal.usda.gov/fdc-app.html#/food-details/984343/nutrients
• Cunnane, Stephen C., et al. “High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans.” British Journal of Nutrition 69.2 (1993): 443-453.
• Iolascon, Giovanni, et al. “Are dietary supplements and nutraceuticals effective for musculoskeletal health and cognitive function? A scoping review.” The journal of nutrition, health & aging 21.5 (2017): 527-538.
• Pizzorno, Lara. “Nothing boring about boron.” Integrative Medicine: A Clinician’s Journal 14.4 (2015): 35.
• USDA. “Pumpkin seeds, unslated.” USDA Agricultural Research Service. FoodData Central. Accessed October 19, 2020. https://ndb.nal.usda.gov/fdc-app.html#/food-details/784459/nutrients
• NIH. “Magnesium.” NIH Office of Dietary Supplements: Fact Sheet for Health Professionals. Accessed October 19, 2020. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
• Moshfegh, Alanna, et al. “What we eat in America, NHANES 2005–2006: usual nutrient intakes from food and water compared to 1997 dietary reference intakes for vitamin D, calcium, phosphorus, and magnesium.” US Department of Agriculture, Agricultural Research Service (2009).
• De Baaij, Jeroen HF, Joost GJ Hoenderop, and René JM Bindels. “Magnesium in man: implications for health and disease.” Physiological reviews (2015).
• Rude, Robert K., Frederick R. Singer, and Helen E. Gruber. “Skeletal and hormonal effects of magnesium deficiency.” Journal of the American College of Nutrition 28.2 (2009): 131-141.
• Lee, Young-Ho, Sang-Cheol Bae, and Gwan-Gyu Song. “Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: a meta-analysis.” Archives of medical research 43.5 (2012): 356-362.
• Karlson, Elizabeth W., et al. “Vitamin E in the primary prevention of rheumatoid arthritis: the Women’s Health Study.” Arthritis Care & Research 59.11 (2008): 1589-1595.
• USDA. “Figs, dried, uncooked.” USDA Agricultural Research Service. FoodData Central. Accessed October 19, 2020. https://ndb.nal.usda.gov/fdc-app.html#/food-details/786606/nutrients
• Cheng, Chih-Jen, Elizabeth Kuo, and Chou-Long Huang. “Extracellular potassium homeostasis: insights from hypokalemic periodic paralysis.” Seminars in nephrology. Vol. 33. No. 3. WB Saunders, 2013.
• New, Susan A., et al. “Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health?.” The American journal of clinical nutrition 71.1 (2000): 142-151.
• Fusaro, Maria, et al. “Vitamin K and bone.” Clinical Cases in Mineral and Bone Metabolism 14.2 (2017): 200.

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HISTORY

Star Fruit or Carambola it is not found in the wild, it is originally native to Sri Lanka and has been cultivated in Southeast Asia and Malaysia for almost 1,000 years. Today they are also grown throughout the Caribbean, Central and South America, Florida and Hawaii because the fruit thrives growing in a warm tropical environment. 

ABOUT

It is a member of the Oxalis (wood sorrel) family; star fruit grow on a bushy tree 25 to 30 feet high with a spread of 20 to 25 feet.

The leaves are sensitive to touch and light, folding up at night or when touched. The fragrant flowers are pink to lavender in color, about 3/8 inches in diameter.

The fruits grow in groups of 3 or 4 on the branches and trunk of the tree and the trees produce fruit for up to 40 years.  They are non-seasonal and produce 3 to 5 crops each year. 

NUTRITIONAL VALUE

Star fruit contain many antioxidant vitamins like lutein zeaxanthin, vitamin C, and vitamin E. They are also rich in vitamin B1 or thiamine, vitamin B2 or riboflavin, vitamin B3 or niacin, vitamin B5 or pantothenic acid, vitamin B6 or pyridoxine and vitamin B9 or folic acid. Star fruit is also a good source of choline.

In addition to vitamins, Star fruits also contain many pivotal minerals like calcium, magnesium, manganese, phosphorus, iron, potassium, sodium, and zinc in adequate quantities required by our body.

Furthermore, the fruit has a high concentration of antioxidants like polyphenolic compounds, such as quercetin, epicatechin, and gallic acid. 

HEALTH BENEFITS

In traditional medicinal uses the preparations of the leaves and roots have been used to cure headaches, hangovers, sore eyes, ringworm and chickenpox. Given to nursing mothers it is believed to stimulate the flow of milk. It also helps with:

Anemia: Is caused due to deficiency of hemoglobin in the body. Star fruit contains good amounts of iron which helps in the formation of hemoglobin in the body. Its high vitamin C content further assists in the absorption of the iron and acts synergistically along with iron to promote hemoglobin formation.

Blood Pressure: Star fruit is loaded with potassium and has a low content of sodium. They are well known because of its high potassium content. One cup of star fruit contains 176 milligrams of potassium, compared to just 2.6 milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.

Constipation: Star fruit contains good amounts of fiber. This fiber absorbs the water and makes the stool soft and easy to pass through the digestive system. This fruit is a must have food for people suffering from constipation. Constipation leads to many more problems like hemorrhoids, anal fissure, colorectal cancer, etc. So, eating star fruit regularly can save you from all these maladies.

Fights Free Radicals: Free radicals are produced in our body due to various metabolic processes. They adversely affect our health. They lead to disorders of the heart, brain and also many types of lethal cancers. We need to consume foods with antioxidants to fight the free radicals effectively. Star fruit contains many antioxidant substances like lutein zeaxanthin, vitamin C, and vitamin E. They fight the free radicals and help in the prevention of cancers, heart and brain disorders.

Fights Infections:  One cup of star fruit contains 76 percent of the vitamin C daily requirements per cup. Vitamin C is a potent natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body.

Hair Benefits: Healthy hair needs vitamins and minerals for good growth. Star fruits in rich in vitamin B, C, E and many other minerals which nourish the hair and make it strong, healthy and thick. Star fruit also helps in reduction in the hair fall.

Hypertension: Star fruit contains both sodium and potassium. But the sodium content of star fruit is low in comparison to the potassium. Sodium leads to water retention and increased blood pressure. As star fruit has low sodium content, it doesn’t lead to water retention and increased blood pressure. The low sodium content of star fruit makes it safe for people with high blood pressure or hypertension. 

Insomnia: Many people suffer from lack of sleep or insomnia. This makes them restless and irritable during the daytime. Star fruit is rich in essential minerals like magnesium. This makes the nervous system strong and relaxed. It improves the quality of your sleep. Star fruit also boosts the immune system and makes your body healthy overall. 

Skin Benefits: Healthy skin requires adequate nutrition, a good supply of vitamins and minerals. Star fruit is highly rich in all the essential vitamins and minerals required by the skin. They nourish the skin and make it healthy. The antioxidant substances in star fruit like lutein zeaxanthin, vitamin C and vitamin E help in fighting free radicals and preventing early aging.

They also fight all signs of aging like fine lines, wrinkles and age spots. Star fruit also helps in removing all the toxins out of our body. This detoxification helps in preventing acne or pimple breakouts on our skin. If you are suffering from acne, you can surely eat star fruit and reap its benefits. It also helps in treating skin diseases like Eczema.

Weight loss: Star fruit contains 31 calories of energy for every 100 grams of fruit. This energy content is very low in comparison to many other high-calorie foods. Star fruit has very low-fat content which makes it ideal for weight loss. It is rich in water and fiber which makes you feel satiated and fuller for a longer period of time. When you eat star fruit as part of your meals or half an hour before your meals, you tend to eat smaller portions helping in weight loss. 

HOW TO BUY AND STORE

Select firm, shiny skinned, even colored fruit. They will ripen at room temperature and have lightly brown edges on the ribs and a full fruity aroma when ripe. Avoid purchasing fruit with brown, shriveled ribs. This delicious fruit is also available dried.

The green-colored star fruit can be purchased and kept aside until it ripens. However, if you want to readily eat it, go for the yellowish-brown one. The thickness of the outer layer is directly proportional to its sweetness. 

Ensure to pick firm ones as the bruised ones do not have a long shelf life. You can refrigerate star fruit if you want to increase its shelf life.

Star fruit bruise easily, so handle with care. Non-ripe fruit should be turned often, until they are yellow in color and ripe with light brown ribs. Store ripe fruit at room temperature for two to three days and refrigerated in a plastic bag for up to one to two weeks. Do not wash them until they are ready to eat. 

HOW TO PREPARE

While some exotic fruits require peeling or other forms of preparation, star fruit is surprisingly simple. The waxy outer layer can be safely eaten and is quite thin.

The most important part of the preparation process is removing the top and bottom of the fruit. A narrow slice can be taken from either end and discarded.

Simply wash the fruit, remove any blemished areas, cut crosswise to get the star shape, and eat. 

HOW TO ENJOY

 They are great to eat out of hand as these tropical delights do not need to be peeled nor have the seeds removed before eating. It can be included in any number of desserts, jams, marmalades, savory dishes, and fresh fruit salads. Here are some ideas:

Delicious star fruit cheese cake tart

 

Very elegant and delicious when added to a salad

It makes a very refreshing juice

Star fruit marmalade

Upside down cake

Compote with cinnamon and cloves

Ice cream

 Canning star fruit for future use

The fruit can also be dried and sugared, to be eaten as candy.

WARNING

Unfortunately, there are a few side effects of star fruit that should be taken seriously including lethal toxicity under certain conditions, as well as allergic reactions, kidney stones, and drug interactions. 

As it possesses oxalic acid, it should be avoided by the patients of kidney failure and kidney disease. You should consult your doctor or a pharmacist before the consumption of star fruit because this could interfere or interact with the prescription medications you might be taking. The symptoms for the intoxication of star fruit may include nausea, persistent hiccups, agitation, vomiting, insomnia, convulsions and mental confusion.

SOURCES

http://Wikihow.com

http://Mercola.com

http://NaturalNews.com

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1858/2

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HISTORY

Vanilla is a worldwide popular ingredient that was historically used by the Aztecs to make a cocoa drink that only the kings were privileged to consume. When the Spanish came to Mexico in the 16th century, the Aztecs introduced Cortez to the drink. He brought vanilla and cacao back to Europe where it was enjoyed by only the rich and famous for many years.

Up until the middle of the 19th century, Mexico was the only producer of Vanilla. However, in 1819, French entrepreneurs tried their hand at cultivating the bean on their own islands. They failed until they came up with a method of hand pollinating the flowers, because only a bee found in certain regions of Mexico would pollinate the Vanilla flower. With the French discovery vanilla began to flourish on tropical islands like Mauritius, Madagascar, Reunion Island and the Comoros Islands.

Vanilla is the second most expensive spice in the world after saffron because its production is so labor-intensive.

Thomas Jefferson is credited with introducing vanilla to the United States in the late 1700s. While serving as Ambassador to France, he learned the use of vanilla beans, and when he returned to the United States, brought vanilla beans with him.

ABOUT

Vanilla comes from a flowering plant genus of about 110 species in the orchid family (Orchidaceae). The most widely known member is the flat-leaved vanilla (Vanilla planifolia), native to Mexico, from which commercial vanilla flavoring is derived. It is the only orchid widely used for industrial purposes in flavoring such products as foods, beverages and cosmetics, and is recognized as the most popular aroma and flavor. The key constituent is the phenolic aldehyde, vanillin.

In its natural habitat the plant grows as a clinging vine that attaches itself to a tree, reaching up to 300 feet. 

Blooming occurs only when the vine reaches about 3 years. Each flower opens up in the morning and closes late in the afternoon on the same day, never to reopen. If pollination has not occurred during that time, it dries up and drops.

The flowers are pollinated by stingless bees (e.g. Melipona) and certain hummingbirds, which visit the flowers primarily for nectar. They are greenish-yellow in color and about four inches in diameter.

In commercial growing farms, the orchids are hand pollinated and require trees or poles for the vanilla vine to climb and anchor its roots.

If pollination is successful, the pods develop, and are filled with thousands of minuscule black seeds. These pods can range in size from 5-22cm in length. The pods must be hand-picked at precisely the right time to ensure that the seed pods don’t pop open and that they are properly ripe. They are then subjected to a prolonged, multi-step curing process. The end result is the dried, but aromatic, black pods sold by spice supplier.

Vanilla is the world’s most labor-intensive agricultural crop, which is why it’s so expensive. It can take up to three years after the vines are planted before the first flowers appear. The pods that it forms resemble large green beans, must remain on the vine for nine months before being carefully hand picked. However, when the beans are harvested, they are still partially green and therefore have neither flavor nor fragrance. They develop these distinctive properties during the drying process.

After the beans are harvested, they are dried in the sun.  However, in many countries they are treated with hot water or heat and are then placed in the sun every day for weeks-to-months until they have shrunk to 20% of their original size. After this process is complete, the pods are sorted for size and quality. Then they are stored for another month or two to finish developing their full flavor and fragrance. By the time they are shipped, their aroma is quite remarkable!

NUTRITIONAL PROFILE

Vanilla beans have been shown to contain over 200 compounds, which can vary in concentration depending on the region where the pods are harvested. However, the amount added to recipes likely isn’t going to affect your daily nutrition significantly.

Vanillin: Is the primary chemical component in vanilla beans. They also contain traces of other constituents like euganol, caproic acid, phenoles, phenole ether, alcohols, aids, aliphatic and aromatic carbohydrates, lactones, esters and carbonyl compounds.

Vitamins: Vanilla extract comprises of small amounts of B-complex vitamins like niacin, pantothenic acid, riboflavin, Vitamin B6 and thiamine. These vitamins aid in enzyme synthesis, nervous system function and regulation of body metabolism.

Minerals: Vanilla extract also contains traces of minerals like magnesium, calcium, manganese, potassium, iron and zinc.

HEALTH BENEFITS

There are many reasons why vanilla can improve your overall health and vitality. Whether you are looking for a new way to sweeten foods or your mood, this is an excellent option.

Antidepressant – Vanilla has been commonly used as a home remedy from the 17th century to fight anxiety and depression. Vanilla oil has a calming effect on the brain, which helps with anger, insomnia, stress and anxiety. Sipping water or milk containing vanilla extract helps reduce anxiety in some people.

Dental Health – Vanillin in vanilla is similar to capsaicin in chilli peppers and euganols in spices such as cinnamon. This compound has a positive effect on the central nervous system. Capsaicin is an effective pain reliever while euganols act as topical anaesthetics. Vanilla possesses both these properties which help fight toothache and infection.

Digestive Disorders – Vanilla infused herbal tea can relieve digestive problems. Water boiled with vanilla beans is a traditional remedy for digestive disorders. Its rich aroma is effective in easing queasiness and preventing vomiting, diarrhea, cramping, and stomach upset.  

Fights Infections – Some components present in vanilla oil, such as eugenol and vanillin hydroxybenzaldehyde, are able to fight infections. A 2014 study published in Basel, Switzerland, examined the effectiveness of vanilla oil as an antibacterial agent when used on the surface of bacterial cells. The study found that vanilla oil strongly inhibited both the initial adherence of S. aureus cells and the development of the mature biofilm after 48 hours. S. aureus cells are bacteria frequently found in the human respiratory tract and on the skin.

Immune System – Vanilla bean is rich in antioxidants and can help preserve your immune system. Antioxidants help protect your cells from breaking down and stimulate cellular re-growth. Not only that, but vanilla also acts as a natural antibiotic. This works to promote faster recovery when you are sick. 

Lowers Blood Pressure – Vanilla oil’s sedative effects on the body allow it to naturally lower blood pressure by relaxing the body and mind. High blood pressure is when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted, causing extra stress on the heart. 

High blood pressure levels can put you at risk for having a stroke, heart attack and diabetes. A major cause of high blood pressure is stress; by relaxing the muscles and mind, vanilla oil is able to lower blood pressure levels. Vanilla oil also helps you to get more sleep, which is another easy way to lower blood pressure levels. Vanilla oil serves as a natural remedy for high blood pressure because it also acts as an antioxidant, so it reduces oxidative stress and dilates the arteries.

Lowers Cholesterol and Triglycerides – Vanillin, the component with the most antioxidant value, has the power to lower cholesterol naturally and reduce triglycerides levels. This leads to better heart health and reduces your risk of heart attack and stroke.

Prevents the Growth of Cancer Cells – Vanilla essential oil has anti-carcinogenic properties. It helps inhibit the development of cancer before it becomes a problem, making it a potential natural cancer treatment. This powerful oil curbs the growth of cancerous cells, mostly because of it acts as an antioxidant that prevents the oxidation of cells. Antioxidants kill free radicals in the body and reverse oxidative stress-causing chronic disease.

Reduces Inflammation – Because vanilla is high in antioxidants, it reduces damage caused by inflammation. Inflammation is associated with just about every health condition, and researchers are zealously investigating chronic inflammation’s effects on health and possible preventive medical applications. Luckily, vanilla oil is a sedative, so it reduces stress on the body such as inflammation, making it an anti-inflammatory food; this is helpful to the respiratory, digestive, nervous, circulatory and excretory systems.

Relieves PMS Symptoms – Vanilla oil serves as a natural remedy for PMS and cramps because it activates or balances hormone levels and manages stress, leaving your body and mind relaxed. Vanilla oil works as a sedative, so your body isn’t in a state of hypersensitivity while experiencing PMS symptoms; instead, it’s tranquil and the symptoms are minimized.

Rheumatoid Arthritis –  Rheumatoid arthritis is caused by an autoimmune dysfunction where the white blood cells destroy the cartilage. This may be related to food allergies, bacterial infections, stress or excess acid in the body. Vanilla oil’s anti-inflammatory, sedative and antibacterial properties make it a perfect natural arthritis treatment.

ADDITIONAL BENEFITS

The benefits of vanilla extract extend to your skin as well. It is used as an ingredient in several skincare products like body lotions, lip balms, body butters and creams to impart fragrance. 

Acne Treatment – The antibacterial properties of vanilla make it beneficial for the treatment of acne. Vanillin, through its antibacterial effects, helps cleanse your skin, reducing the occurrence of pimples and acne.

Hair Care – Vanilla is often included in hygiene and beauty products because of its many effects on the hair and skin. If you suffer from frequent split ends or hair loss, applying its essential oil in a carrier oil of some kind can measurably strengthen the hair and induce blood flow to the scalp, encouraging growth and more aesthetically pleasing hair. 

WHERE TO BUY

Vanilla beans are notoriously expensive. The price reflects their rarity and the labor involved in growing them. “Premium” vanilla beans are thicker than “Grade B” beans, which is the most common sold in stores. You will generally find a single bean folded up in a spice jar or in long glass vials in the spice aisle of grocery stores and supermarkets.

They are available in bulk quantities, ranging from five to a few dozen beans, from online retailers and this generally reduces the price per bean considerably. However, buy only what you will use within six months to avoid waste. Vanilla bean paste is available online and at specialty food and kitchen supply stores. It is expensive as well.

Whole vanilla beans should be flexible, moist, plump, glossy, and very fragrant. Avoid any that are dry, brittle, or dull; these are signs that they have been improperly stored or are too old.

Vanilla beans are costly, retailing in some specialty shops for as much as $2 to $3 each. The price of pure vanilla extract is also high, but this can vary due to the quality of the beans used to make it. The best vanilla beans are the products of orchids that grow only in tropical climates.

Beware of “pure” vanilla extract that seems unusually cheap. If the price seems to be too good to be true, it’s probably an adulterated extract or the beans were of poor quality.

HOW TO STORE

To maintain the freshness of vanilla beans, store them in an airtight container, removing as much air as possible. Keep it in a cool, dry, and dark place. Refrigerating vanilla beans may cause mold growth and speed up drying.

Open the container for about 15 minutes every few weeks to air out the beans. It’s best to use beans within six months as they will dry out over time, even under the best conditions. They can be stored for eight to 12 months, and sometimes up to two years in optimal conditions.

Commercial vanilla bean paste can have a shelf life of up to three years; homemade versions are typically good for one year. It should also be stored in an airtight container, typically a glass jar, at room temperature.

HOW TO ENJOY

Both vanilla pods and seeds are used for cooking.

Vanilla raspberry cake

Vanilla Flan Cake

Vanilla cupcakes with vanilla frosting

Vanilla Ice Cream 

Vanilla cheesecake with pecan toping 

 

Vanilla Chia Seeds smoothie 

 

Bunt cake with vanilla and coconut frosting

Vanilla pudding with strawberries

WARNING

Vanilla is safe to ingest, but there are potential side effects. If you mix vanilla beans with a carrier oil in order to make an infusion, make sure you use a carrier oil that’s safe for consumption like coconut oil. Some side effects of using vanilla oil internally or topically are irritation, inflammation or swelling. It’s a good idea to start with small doses and work your way up from there. If you use vanilla oil on your skin, apply it to a small area first.

SOURCES

• Rose, J. The Aromatherapy Book: Applications & Inhalations. North Atlantic Books. 1992. 1-373. 
• National Geographic: The History of Vanilla
• S. Food and Drug Administration: Some “Vanilla_Extract” Produced in Mexico is No Bargain 
• Shyamala BN, et al. Studies on the Antioxidant Activities of Natural_Vanilla Extract and Its Constituent Compounds through in vitro J Agric. Food Chem. 2007 Aug;55(19):7738-7743. PMID: 17715988
• Guzman CC, and Zara RR. Handbook of Herbs and Spices. Woodhead Publishing Limited. 2012 Jan;2(1):547-589. Online ISBN: 978-0-85709-567-1
• Cava-Roda RM, et al. Antimicrobial Activity of Vanillin and Mixtures with Cinnamon and Clove Essential Oils in Controlling Listeria monocytogenes and Escherichia coli O157:H7 in milk. Food and Bioprocess Tech. 2012 Aug;5(6):2120-2131. DOI: 1007/s11947-010-0484-4
• Jung HJ, et al. Assessment of the anti-angiogenic, anti-inflammatory and antinociceptive properties of ethyl vanillin. Archives of Pharm. Res. 2010 Feb;33(2):303-316. DOI: 1007/s12272-010-0217-2
• Social Issues Research Centre: The Smell Report “Vanilla” 

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HISTORY

Lychee is native to Southern China and has been cultivated for more than 4,000 years in China and was once considered a great delicacy of the Imperial Court. It is now cultivated in many nations around the world, but the main production still resides in Southeast Asia, China, India, and Southern Africa. 

ABOUT

Lychee is an evergreen tree growing to a height of 40-50 feet, with the average 5-year-old tree in India producing 500 fruits and a 20-year-old tree 4,000 to 5,000 fruits.

One tree in Florida produced a record 1,200 tons of lychee in one year.

The flowers are small and greenish to white to yellowish.

Lychee is soft and pulpy, white or pink in color, and the size is usually about 2 inches in height and width. The fruit is primarily eaten as a dessert in Asian nations and is growing popular in other parts of the world too. 

Because it does best in warm, humid climates, lychee thrives in Hawaii, Florida, and California. It can be found internationally now, from Australia to Brazil, Burma to Africa. 

NUTRITIONAL PROFILE

Lychee is packed with many nutrients including vitamin C, vitamin B6, niacin, riboflavin, folate, copper, potassium, phosphorus, magnesium, and manganese.

It is a great source of dietary fiber, protein, and a good source of proanthocyanidins and polyphenolic compounds. 

HEALTH BENEFITS

 Let’s take a look at the benefits provided by lychee:

 Aids in Digestion – It has high amount of total dietary fiber which helps to stimulate the digestive health. Fiber enhances the peristaltic motion of the muscles of small intestines and increases the speed of food passage. It enhances the digestive and gastric juices which assist in the effective absorption of nutrients. It helps to lower the gastrointestinal disorders and constipation. 

Anti-Aging – Lychees are a rich source of vitamin C and powerful antioxidant to fight free radicals. It also contains polygonal that useful for aging and reduce dark spots. Thus, consumption of lychees effective in disappearing signs of aging such as fine lines and dark spots. 

Antiviral – The proanthocyanidins in lychee have been studied extensively, and they have also demonstrated antiviral capabilities by researchers from the Chinese Academy of Sciences.  Litchitannin A2, a compound found in lychee, has been closely connected to preventing the spread or outbreak of viruses, including herpes simplex virus and coxsackievirus. 

Boosts Immunity – As already mentioned, perhaps the most significant nutrient in lychee is vitamin C, and this fruit has more than 100% of the daily requirement of ascorbic acid in a single serving. This means that your immune system gets a major boost, as vitamin C is a major antioxidant compound and is known to stimulate the activity of white blood cells, which are the main defensive line of your body’s immune system. 

Circulates Blood – Lychee contains copper which is essential for the formation of red blood cells though iron is related with red blood cells. Copper helps to enhance the circulation of blood and increase the oxygenation of the cells and organs. 

Controls Blood Pressure – Lychee is a good source of potassium that helps to maintain the balance of fluid in the body; it contains a low amount of sodium. The balance of fluid assists in the metabolic functions and hypertension. Potassium acts as a vasodilator that helps to lower the constriction of arteries and blood vessels. It also lowers the stress on cardiovascular system. Dried lychee contains three times more potassium in comparison to the fresh lychee. 

Helps the Body’s Metabolism – Lychee is also a source of B-complex vitamins such as thiamin, riboflavin, niacin, and folate. This vitamin helps the body to metabolize carbohydrates, proteins and fats.

Maintains Healthy Hair – Once more, lychees are a good source of vitamin C, which plays an active role in maintaining the integrity of the microcirculation, thus ensuring an adequate blood supply to the hair follicles.

Maintains a Healthy Heart – Lychees can normalize blood pressure and heart rate so that it can protect the symptoms of stroke and coronary heart disease. Consuming one glass of lychee juice every day will normalize the heartbeat. 

Maintaining Bone Health – Lychees are a source of food that is rich in phosphorus and magnesium, which gave strong support to the bones. Minerals such as copper and manganese strengthen brittle bones. These minerals increase the effectiveness of vitamin D and affect the assimilation of calcium that maintains bone health. 

Prevents Cancer – Lychee has proanthocyanidins and polyphenolic compounds which help to eliminate the free radicals and prevent the body from various afflictions and diseases. Free radicals are the dangerous byproducts of the cellular metabolism that could lead to heart disease, cancer, premature ageing and cognitive disorders. Lychee is rich in these organic compounds which reduces the chances of cancer. 

HOW TO BUY AND STORE

When shopping for fresh lychees, there are numerous characteristics that you should look out for to make sure that you’re getting only the best fruits for you and your family.

These include color, fragrance and fruit hardness. Here are a few tips to help you get the best lychees in the market: 

• Color – The shade of lychee skin varies from pink-red to plum. This depends on the variety you’re buying. When choosing, make sure that you don’t get the fruits that still have a green shade as this indicates that they are still unripe. 
• Fragrance – Fresh lychees exude a distinct lush and sweet fragrance.
• Hardness – You can easily determine whether a lychee is ripe by gently pressing on the skin with your thumb. If they’re ripe, the skin would give way a bit but not all the way. Soft lychees are usually already overripe.

Litchis are seasonal fruits, and are usually available from June through October. They are highly perishable, and once plucked from the tree, they do not ripen any further.

Litchis don’t have a long shelf life. When stored in the refrigerator in a plastic bag or container, they can last about 10 days. Refrigeration usually turns the shell of the litchi darker without affecting the fruit.

 HOW TO PREPARE

 Separate each fruit from the stalk and wash them in cold water.

To peel; gently pinch at the stem end and peel away outer coat slowly. Just use your thumbnail, or a small knife to tear and lift the peel off, it comes off quite easily if ripe.

Alternatively, using a small paring knife, make an incision in its tough outer skin lengthwise all the way to the tip. Take care not to squeeze its flesh, or else, you may squirt and lose juice!

Next; carefully peel away the tough outer skin along with the thin inner membrane to expose beautiful, jelly textured translucent white flesh. Eat peeled whole berry, as you eat grapes. Do not bite. To enjoy, gently suck its divinely sweet juice and then spit out the seed. 

HOW TO ENJOY

Lychee slices can be a great addition to fruit salads and dressings. It can be a refreshing drink during the summer season. And it can be used in jellies, jams, sorbet, sauces, and syrups.

Lychee mixes well with juices such as banana, strawberry, mango, papaya and coconut water.

Coconut cream with lychee

Lychee and berry torte

Coconut pudding with lychee and mango

Coconut tapioca with lychee and pineapple

Lychee Ice Cream

 Creamy lychee drink 

 

Caramelized lychee 

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PRECAUTIONS

Lychee fruit allergic reactions are quite rare to occur. Its sweet pulp minus the seed can be safely given to children. People with diabetes however, should avoid eating too many of them because of their high sugar content. Please always consult with your doctor before making any changes to your diet.

 

REFERENCES

https://hort.purdue.edu/newcrop/morton/lychee.html  

http://www.herbalteasonline.com/lychee-tea.php

https://saydiet.wordpress.com/tag/side-effects-of-litchi/

http://www.nutrition-and-you.com/Lychee.html

https://www.britannica.com/plant/litchi-fruit

http://topfoodfacts.com/lychee-fruit/

http://tenrandomfacts.com/lychee/  

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HISTORY

Jack-fruit’s scientific name is Artocarpus heterophyllus and falls under the Moraceae species.

Historical reports suggest that jack-fruit tree is supposed to have originated in the rain forests of the Western Ghats in the Southwestern part of India. However with time, the trees have been introduced to other parts of India and tropical regions of the world. Today, the trees are found widely growing in Bangladesh, Malaysia, Burma, Sri Lanka, Indonesia, Philippines, in the Caribbean islands, in parts of USA (Florida and California), Brazil, Puerto Rico and Pacific Islands. 

ABOUT

The jack-fruit tree is very long-lived tree and generally with a lifespan of 60 to 70 years.

It grows to an enormous size up to 30 meters (almost 100 feet) high and 80 to 200 centimeters (2.6 to 6.5 feet) in diameter.

The fruit of this tree is the largest fruit. Fruits will reach up to 36 inches (about 1 m) and approximately 20 inches (50 cm) in diameter, weighing up to 80 pounds (36 kg).

The interior consists of large edible bulbs of yellow, banana-flavored flesh.

When fully ripe, the unopened jack-fruit emits a strong disagreeable odor, resembling that of decayed onions, while the pulp of the opened fruit smells of pineapple and banana.

Each seed is approximately 1.9 to 3.8 centimeters (3/4 to 1.5 inch) long and 1.3 to 1.9 centimeters (1/2 to 3/4 inch) thick and is white and crisp within.

There may be 100 or up to 500 seeds in a single fruit. The seeds from ripe fruits are edible, and are said to have a milky, sweet taste often compared to Brazil nuts. 

NUTRITIONAL PROFILE

Jack-fruit is loaded with Vitamin C, A, riboflavin, thiamin, potassium, calcium, magnesium, iron, sodium, zinc and niacin (B-3).

Its great source of potassium helps to lower blood pressure. It also includes phytonutrients such as isoflavones, lignans and saponins that have numerous health benefits.

HEALTH BENEFITS

Here is a list of some of its health benefits: 

Anemia – If you do not have enough healthy red blood cells to carry oxygen-rich blood throughout the body, you may be anemic. Symptoms include being tired or feeling weak. Poor blood circulation can also lead to anemia. However, increasing your iron intake will reduce the symptoms and encourage adequate blood flow. This fruit is rich in iron and can reverse the symptoms associated with iron-deficient disorders. 

Bones – Jack-fruit is an excellent source of calcium and is also packed with magnesium, which helps your body absorb calcium. Particularly for those who are lactose intolerant, jack-fruit is a healthy way to strengthen your bones without consuming dairy products. It can also help with bone disorders such as osteoporosis.

Cancer – Jack-fruit is an excellent source of phytonutrients like lignans, isoflavones, and saponins, all of which have anti-aging properties and the ability to protect against cancer. Jack-fruit is high in dietary fats that cleanse the toxins from the colon. Hence, it reduces the toxin effects in the colon and gives protection from colon cancer.

Digestion – Jack-fruit helps to cure digestive disorders including constipation and ulcers because of its high-fiber content.

Energy  – You can jump-start your day by eating this simple kind of sugar. This healthy fruit also has zero saturated fats and no cholesterol.

Eyesight – Another essential nutrient found in jack-fruit is vitamin A. Consuming jack-fruit can help prevent disorders such as macular degeneration or cataracts because of its healthy nutrients.

Immune System – Rich with vitamin C, jack-fruit can help fight against viral and bacterial infections.

Lowers High Blood Pressure – Jack-fruit is an excellent source of potassium. Because it is high in this mineral, it can lessen the risk of a heart attack or other cardio-related disorders.

Reduces High Cholesterol – Jack-fruit is packed with niacin, also known as vitamin B3. This essential nutrient is ideal for lowering the ‘bad’ LDL cholesterol while maintaining the ‘good’ HDL cholesterol. It also reduces the level of triglycerides. In turn, consuming jack-fruit can lessen your chance of cardiovascular risks.

Skin – Vitamin A and other phytonutrients also promote a radiant complexion. These anti-aging components help protect skin damaged by sun exposure. They also soften skin and help treat wrinkles from the inside out.

Thyroid – Jack-fruit is rich in copper and is a tasty way to promote a functioning thyroid.

Ulcers – Jack-fruit has strong anti-ulcerative properties that can cure ulcers and many other digestive system disorders.

Weight Loss – Jack-fruit is low in calories and free of fat. You can consume this sweet fruit in moderation knowing you are not packing on the pounds. The next time you have a craving for something sweet, you can satisfy it with this healthy fruit.

Wrinkles – Jack-fruit seed can give you flawless skin. Soak some dry seed with milk and honey. Grind them into a fine paste and apply on your face. Let it dry, and then wash off to reveal flawless skin in just few minutes. 

HOW TO BUY AND STORE

Buying a jack-fruit is not always an easy task because of the sheer size of it. It is one of the largest fruits, which has a spiky exterior that encloses the fleshy fruit pods inside.

This is also the reason why most supermarkets pre-cut and package it into set grams to make it easier for purchase. If you are picking the raw type, make sure the pieces are not blackened and look soft and tender. If you are picking the ripe fruit, the flesh should be vibrant yellow, without any dark patches.

For those who would prefer to pick the whole fruit, a point to note is to select one that imparts a strong smell. That’s an indication that it is ripe and you can relish the juicy flesh inside. But remember, when you are about to cut it open, oil the knife and your hands really well because it contains an extremely sticky substance inside which is difficult to handle otherwise. Usually, the jack-fruit is split vertically into two and then worked upon with a knife to extract the pods.

The cut fruit should be stored in the refrigerator, and can be kept for up to five to six days. You can also wrap up the pieces and keep them in the freezer for up to one month. But the flavor is best enjoyed when eaten as fresh as possible. 

HOW TO COOK

Jack-fruit is commonly used in Southeast and South Asian countries. In South India, the jack-fruit is a popular food ranking after mango and banana. 

Jackfruit vegan BBQ

The greenish unripe fruit is cooked as a vegetable, and the ripened fruit is eaten fresh for the sweetly acid but insipid pulp surrounding the seeds. The ripened fruit is also used to make a variety of dishes, including custards, cakes, ice cream. It can be a great substitute for vegan recipes.

When opened, a ripe jack-fruit has bright yellow pods that are delicious both raw and cooked. If the flesh is green, it is unripe, but can still be used for cooked vegetable dishes. 

HOW TO ENJOY

Here are some ideas of how you can enjoy the very versatile jackfruit.

Taco salad with avocadoes and shredded jackfruit

Pizza with shredded jack-fruit

Jackfruit smoothie

Flan with jackfruit

Jack-fruit ice cream

Spring rolls with jack-fruit and mushrooms

Vegan BBQ with pulled jack-fruit and coleslaw on a bun

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PRECAUTIONS

Pregnant women should not use it, as well as people with blood disorders. People taking blood medications such as aspirin or blood thinners should avoid it.

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition.

REFERENCES

http://www.fruitsinfo.com/Jackfruit.php

https://www.hort.purdue.edu/newcrop/morton/jackfruit_ars.html

http://www.diethealthclub.com/health-food/jackfruit.html

http://wiki-fitness.com/jackfruit-health-benefits-nutrition-facts/

http://www.amazingfacts4u.com/jackfruit/

https://draxe.com/jackfruit/

http://www.pfaf.org/user/Plant.aspx?LatinName=Artocarpus+heterophyllus

http://www.missouribotanicalgarden.org/PlantFinder/PlantFinderDetails.aspx?taxonid=282749&isprofile=0&

https://food.ndtv.com/food-drinks/grocery-shopping-guide-how-to-buy-and-store-jackfruit-kathal-1404632

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HISTORY

Purslane (Portulaca oleracea) originally came from India; it was grown as a food source many centuries ago. It is considered one of the foods from the Biblical period, and is widely eaten throughout Europe, Asia, the Middle East, Africa and Mexico. It is an annual succulent with a slightly sour and salty taste, making it an interesting addition to the plate and palate. The entire plant, including the leaves, stems, flowers, and seeds are edible and have been used for thousands of years in different variations and is widely referred to in ancient Chinese medicine, as well as in early aboriginal culture. 

ABOUT

Purslane is a succulent annual trailing plant that grows in many countries because it thrives in poor soil. Purslane is often found thriving in the cracks of sidewalks and driveways even during summer’s heat. It often pops up in container gardens, flowerbeds, gardens, fields, waste ground and roadside. Its leaves are spoon-like in shape and are succulent.

 

It can be eaten as a cooked vegetable and is great to use in salads, soups, stews or any dish you wish to sprinkle it over. Purslane is antibacterial, anti-scorbutic, depurative, diuretic and febrifuge. The leaves are a very rich source of omega-3 fatty acids which prevents heart attacks and strengthens the immune system.

It has yellow flowers that occur singly or in small terminal clusters. When fully open, each flower is about .5 cm (or ¼”) across, consisting of five petals, two green sepals, numerous yellow stamens, and several pistils that appear together in the centre of the flower. These flowers open up for a few hours during bright sunny mornings. Purslane flowers bloom from mid-summer through the early fall and lasts about 1 to 2 months.

Each flower is replaced by a seed capsule that splits open around the middle to release the numerous small, black seeds.

NUTRITIONAL PROFILE

Purslane is rich in vitamins A and C; you’ll also has vitamins B1, B2 and B3, as well as some phosphorus, copper and folate. Other minerals are present in respectable amounts, including calcium, iron, potassium, manganese, magnesium, calcium and copper. Purslane contains beta-carotene and alpha-linolenic acid, as well as a variety of potassium salts, amino acids, and flavonoids which provide antibacterial, antioxidant and anti-inflammatory properties.

Purslane has recently been identified as the richest vegetable source of alpha-linolenic acid, an essential omega-3 fatty acid. Two types of omega-3 fatty acids are present in purslane; while ALA, the first type, is found in many other leafy green vegetables, the other type, EPA, occurs more commonly in animal foods, such as fatty fish. The calorie count for a serving of purslane about 3.5 ounces is exceptionally low at 16, which is why it’s considered a nutrient-dense food choice.

Recent research demonstrates that purslane has better nutritional quality than the major cultivated vegetables, with higher beta-carotene, ascorbic acid, and alpha-linolenic acid. Additionally, purslane has been described as a power food because of its high nutritive and antioxidant properties.

HEALTH BENEFITS

In some parts of the world, purslane is used medicinally to treat burns, headaches, stomach aches, coughs, arthritis and other health problems.

Purslane has many benefits that help in preventing and curing diseases. Here are some of them:

Improves Circulation – The high content of iron and copper in purslane means that it contains the nutrients that can help stimulate the production of red blood cells. Both of these minerals are essential for boosting circulation by delivering more oxygen to essential parts of the body. They also increase the healing speed of cells and organs and aid in improving hair growth and metabolic efficiency! 

Improves Heart Health – Research has found that the high levels of omega-3 fatty acids, found in purslane, help to reduce the amount of LDL (bad cholesterol) in the body. This helps to promote a healthier cholesterol balance in our bloodstream.

Consuming foods that are high in omega-3s have been shown to significantly reduce the risk of cardiovascular diseases, as well as atherosclerosis, thereby reducing the risk of heart attacks and strokes. Furthermore, the potassium found in this vegetable can aid in reducing blood pressure due to its behavior as a vasodilator, relaxing blood vessels and reducing strain on the heart.

Improves Vision – The vitamin A and beta-carotene, contained in purslane, have both been connected to improved eye health and vision. These can help prevent macular degeneration and cataracts by eliminating free radicals that attack the cells of the eye and cause these common age-related diseases. 

Skin Care – Purslane may help treat a wide variety of skin conditions as well since purslane leaves contain high levels of vitamin A. This vitamin, combined with the cocktail of compounds found in this ‘weed’ mean that it can help reduce inflammation when applied topically. When consumed it can aid in improving skin, reduce wrinkles, and stimulate the healing of skin cells to remove scars and blemishes. 

Strengthens Bones – The minerals present in purslane make it a healthy choice for people who want to lessen bone loss. Calcium, magnesium, iron, and manganese are all elements required to develop bone tissue and speed the healing process of the bones. As purslane contains these important nutrients for bone health, consumption may aid in the prevention of osteoporosis, a common age-related condition that affects millions of people. 

Treats Gastrointestinal Diseases – In traditional Chinese medicine, purslane (known as Ma Chi Xian) was widely used to treat everything from diarrhea and intestinal bleeding to hemorrhoids and dysentery. Even today it is used to treat a wide variety of intestinal conditions. These benefits are mainly attributed to the organic compounds found in purslane, including dopamine, malic acid, citric acid, alanine, glucose, and others. 

Weight Loss – Purslane is very low in calories, while also being nutrient-rich and packed with dietary fiber. This means that people can feel full after a meal including purslane, without significantly increasing calorie intake, thereby assisting in the weight loss process.

 

HOW TO BUY AND STORE

Purslane is not readily available to buy in the United States since it is considered a weed and most people want to eliminate the pesky plant. It is available to buy in some specialty markets in certain parts of the country. It is however readily available in Europe, the Middle East, Africa and also in Mexico.

Purslane should be eaten fresh or cooked right away. There are articles that teach you how to freeze and how to dry purslane, but it is preferable to harvest it from your garden as you need it and eat it right away.

HOW TO COOK WITH PURSLANE

In the kitchen, purslane is commonly used in soups, salads, and stews.  It is added to meat dishes as a flavorful element and is also mixed with dough to make certain delicious bread varieties.

Once you’ve cut off the root, the individual stems needs to be washed carefully. All parts of common purslane are edible. However, because it has little crevices to hold the soil, you need to wash it really well to get all the dirt off. 

 HOW TO ENJOY

Sprinkle some purslane on pizza for a zesty taste

Purslane, tomato and walnut salad

Purslane will give your smoothie or juice a delicious zing

Mix purslane into your favorite veggie pancake

Purslane can be lightly stir fried  for 4 to 5 minutes, and then served with a little butter

Add purslane to you’re your egg tacos

Purslane can be mixed with beans for a delicious taste
 

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A WORD OF CAUTION

The only potential downside that researchers have found about purslane is the relatively high content of oxalic acid, which leads to the formation of kidney stones. If you already suffer from kidney stones, speak to a medical professional about consuming it. It should be noted that boiling it in water causes a great deal of oxalic acid to be eliminated, without losing many of the other beneficial nutrients. 

WARNING

Purslane is similar in appearance to a poisonous plant called the Hairy-Stemmed Spurge. Make sure that what you might think is purslane isn’t this poisonous plant by breaking its stem and squeezing it with your fingers.

If the plant produces a milky sap, it is poisonous and should not be eaten.  

IN CONCLUSION

Our bodies can’t make omega-3 fatty acids, so we need to get these vital substances from foods, and even though there’s not much fat in purslane, much of what it contains is in this form.

As a significant source of omega-3 oils, Purslane could yield considerable health benefits to vegetarian and other diets where the consumption of fish oils is excluded. Scientific analysis of its chemical components has shown that this common weed has uncommon nutritional value, making it one of the potentially important foods for the future. 

REFERENCES 

• L. Liu, P. Howe, Y.-F. Zhou, Z.-Q. Xu, C. Hocart, and R. Zhang, “Fatty acids and B-carotene in Australian purslane (Portulaca oleracea) varieties,” Journal of Chromatography A, vol. 893, no. 1, pp. 207–213, 2000.
  

• Oliveira, P. Valentão, R. Lopes, P. B. Andrade, A. Bento, and J. A. Pereira, “Phytochemical characterization and radical scavenging activity of Portulaca oleraceae L. leaves and stems,” Microchemical Journal, vol. 92, no. 2, pp. 129–134, 2009.
  

• P. Simopoulos, H. A. Norman, and J. E. Gillaspy, “Purslane in human nutrition and its potential for world agriculture,” World Review of Nutrition and Dietetics, vol. 77, pp. 47–74, 1995.
  

• P. Simopoulos and N. Salem Jr., “Purslane: a terrestrial source of omega-3 fatty acids,” The New England Journal of Medicine, vol. 315, no. 13, p. 833, 1986.
  

• P. Simopoulos, “Evolutionary aspects of diet, essential fatty acids and cardiovascular disease,” European Heart Journal, vol. 3, pp. D8–D21.
  

• U. R. Palaniswamy, R. J. McAvoy, and B. B. Bible, “Stage of harvest and polyunsaturated essential fatty acid concentrations in purslane (Portulaca oleraceae) leaves,” Journal of Agricultural and Food Chemistry, vol. 49, no. 7, pp. 3490–3493, 2001.
  

• M. K. Uddin, A. S. Juraimi, M. A. Hossain, F. Anwar, and M. A. Alam, “Effect of salt stress of Portulaca oleracea on antioxidant properties and mineral compositions,” Australian Journal Crop Science, vol. 6, pp. 1732–1736, 2012.

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