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Do you remember this line from Good Will Hunting when Matt Damon gets the girl’s phone number and rubs it in the faces of the college preppies trying to impress that very same girl? This may be one of my favorite movie lines ever! But I am not writing about movie lines. I want to talk about the goodness of apples.

Apples are abundant this time of year at the Farmer’s Markets and at the supermarkets. There are so many varieties to choose from like MacIntosh, Red Delicious, Granny Smith, Gala, Fuji, Honeycrisp, and Pink Lady. I recently came across this beautiful looking apple at Whole Foods the other day. It caught my attention because it looked more like a plum than an apple. It is called a Black Arkansas and is described as “a bit spicy and uber crunchy with bright white flesh”.

Most of the apple's important nutrients are contained in its skin. Raw apples consumed with the skin contain vitamins C and K, potassium, and trace amounts of other vitamins and minerals. Apples are fairly high in natural sugar, but also provide a good amount of dietary fiber. They contain both insoluble and soluble fiber (pectin), which helps promote bowel regularity, relieving both constipation and diarrhea.

In addition, apples are rich in several beneficial phytochemicals like quercetin and chlorogenic acid (CGA). Quercetin is a potent antioxidant and has been associated with a number of health-promoting properties. CGA is another powerful antioxidant that may help improve blood glucose control, reduce insulin resistance, and may be beneficial for brain health.

As far as ways to incorporate apples into the diet, just grab one from your fruit bowl and take a bite. Now that is what I call fast food! Apples can be paired with many dishes, especially pork dishes. They make an excellent ingredient in stuffing or as a side dish at Thanksgiving. Check out this recipe for Paleo Stuffing from Dr. Keesha Ewers.

Paleo Stuffing

Ingredients:

1 sweet potato, diced
2 tablespoons olive oil
sea salt and pepper, to taste
5 pieces of uncooked bacon, diced
1 onion, diced
3 cloves of garlic, diced
2 apples, diced
5 stalks of celery, diced
1 lb ground pork sausage
2 tablespoons apple cider vinegar
1 cup dried, unsweetened cranberries
1 cup pecans, chopped
2 eggs, beaten
⅓ cup bone or chicken broth (I made my own this time around, but I often use Imagine brand).

Preparation:

Preheat oven to 375 degrees.
Place diced sweet potato sprinkled with olive oil and sea salt and pepper on it. Bake 20 minutes or until tender.
In the meantime, begin to heat bacon in skillet. Add the onions, garlic, apple and celery when there is fat in the skillet to cook them in.
Add the sausage and vinegar when the onions are translucent and cook it through until no pink remains. Add salt and pepper.
When the sausage mixture is cool, add the cooked sweet potato, cranberries, pecans, the beaten eggs and broth. Stir together into a 13x9 inch baking dish. Bake at 375 degrees F for 20 minutes or until brown.
Enjoy!!

Sources:
Ewers, K. (Nov. 2016). Gratitude and Thanksgiving Recipes for Gut Health
Murray, M. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.

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Sweet Potato Bars

11/15/2016

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Are you looking for a healthier alternative to Thanksgiving dessert? Try these Sweet Potato Bars. There is sugar from the maple syrup, but this is a nutrient dense dessert and it is yummy! The sweet potatoes are an excellent source of carotenes and vitamins C and B6. Besides boosting antioxidants in the body, sweet potatoes help stabilize blood sugar levels and improve the response to the hormone insulin.

Prep time: 15 minutes
Cook time: 80 minutes plus 2 hours to chill

Ingredients:
Crust

¾ cup rolled oats
¼ teaspoon sea salt
½ teaspoon cinnamon
¼ cup unsalted pistachio nuts, shelled
¼ cup pecans
¼ cup oat flour
½ teaspoon orange zest
2 tablespoons maple syrup, grade B
2 tablespoons olive oil

Sweet Potato Layer

1 pound orange fleshed sweet potatoes
2 tablespoons maple syrup, grade B
½ teaspoon orange zest
½ teaspoon ground cardamom
½ teaspoon ground ginger
1/3 cup plain organic yogurt
2 large eggs
freshly grated nutmeg

Preparation:

Preheat oven to 375 degrees.
Prick the sweet potatoes with a fork and bake for about 40 minutes or until they are very soft. Allow them to cool. (I cooked them the night before to save time).
Lightly oil an 8-inch baking pan. Line the pan with parchment paper. Place the oats, salt, cinnamon, pistachio nuts, pecans, oat flour, and orange zest in a food processor. Pulse until the ingredients are like a coarse meal. Add the maple syrup and olive oil. Continue to pulse until all the ingredients are evenly moist, but still crumbly looking.
Transfer the mixture to the prepared pan and press it evenly and firmly into the bottom. Bake the crust for 15 minutes or until set. Remove from oven, but keep oven on.
Meanwhile, peel the sweet potatoes and mash the flesh. Measure 1½ cups of mashed sweet potato and place into the food processor. Add the maple syrup, orange zest, cardamom, ginger, yogurt, and eggs. Process until smooth.
Pour the mixture onto the crust and smooth the top evenly with a spatula.
Sprinkle with nutmeg and bake about 25 minutes or until the filling is set and just beginning to pull from the sides of pan.
Allow to completely cool on a rack.
Chill in the refrigerator for at least 2 hours.
Cut into 16 squares. Store refrigerated in an airtight container for up to 4 days or freeze tightly wrapped for up to 2 months.

Notes:

For the oat flour, I used Bob's Red Mill Gluten Free Whole Grain Oat Flour.
Maple syrup. Grade B is more complex and nutrient-dense. It is getting more difficult to find these days. I believe it may be due to the fact that we view a B rating as something less than, so many manufacturers are calling all maple syrup grade A. However, look for a dark robust color - that will be the one that you want.
The use of parchment paper made it so much easier to take these treats out of the pan.
Enjoy!

Adapted from: Rebecca Katz, The Longevity Kitchen

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7 Uses of Peppermint Oil

11/8/2016

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What are essential oils?

Before we begin a discussion about peppermint essential oil, we should first discuss what an essential oil is. Have you ever enjoyed the scent of a rose or a freshly peeled orange? An essential oil is an essence - a naturally occurring, volatile aromatic compound found in the seeds, roots, flowers, stems, barks and other parts of plants. In addition to giving plants their distinctive smells, essential oils protect plants against predators and disease.

Major civilizations throughout history have relied upon essential oil's healing properties. Not only has history proven the benefits of essential oils, science has as well. There are over 10,000 studies published on the therapeutic value of essential oils. Dr. Josh Axe in his book Eat Dirt mentions that over 1,200 studies alone have looked at the properties of peppermint oil.

I love my essential oils –and peppermint oil is one of my favorites. I use it every day in some way. When I work out, I put a drop in my water bottle. This energizes me…and the extra bonus is that it keeps my breath fresh. It is important to note that the use of essential oils in plastic can leach out the petro-chemicals, so never use them in plastic vessels!

I do not often get headaches, but when I do, I apply a drop of peppermint oil to my temples and get almost instant relief. There is a wide range of uses for peppermint as an essential oil and some cultures have been using it for over 200 years. Peppermint oil is used in aromatherapy to support health. It contains antimicrobial properties and has anti-nausea benefits. Along with lavender essential oil, it may be the most versatile essential oil on the market. Let’s take a look at some of its uses.

7 Uses of Peppermint Oil

Relieves fever – Because of peppermint’s cooling effects, it is an excellent treatment to take down a fever – especially in children. Mix peppermint oil with fractionated coconut oil and rub along the spine, neck, or bottoms of the feet. Children can be sensitive to the strong aroma, so use with caution on the little ones.
Soothes digestive issues – peppermint oil works by relaxing the muscles of the intestines, which can reduce bloating and gas. You can take it internally in a capsule or in a glass of water. It is potent - 1 drop of peppermint oil is the equivalent of 28 cups of peppermint tea. You can also rub it topically over your abdomen. Dilute with fractionated coconut oil if you have skin sensitivities.
Reduces cravings and can help you feel full faster. You can inhale peppermint either by diffusing it or simply by smelling it right from the bottle. You could also apply it topically under the nose before or between meals to suppress appetite.
Muscle pain relief – peppermint oil is a very effective natural painkiller and muscle relaxant. It can help soothe an aching back, joints, sore muscles, and tension headaches. Its cooling and anti-inflammatory properties are part of the reason why it is so successful at relieving headache symptoms. In 2007, a study showed that the use of peppermint essential oil reduced the pain of migraines in certain patients within 15 minutes of topical application. Apply topically to temples, above the ears, or the back of the neck.
Freshens bad breath & keeps teeth and gums healthy– you can make your own toothpaste, gargle with 1 drop of peppermint oil in water, or simply sip it throughout the day in your water.
Boosts energy – take a few whiffs of peppermint from the bottle or add 1 drop to your water. It will perk you right up. You can also add 1 drop of peppermint in the palm of your hand with 1 drop of wild orange essential oil and inhale for a mid-day pick me up or diffuse this combination. If you are a fitness enthusiast, check out this study on the effects of peppermint on exercise performance.
Nausea. For some people, the scent of peppermint can soothe nausea. While this remedy doesn’t work for everyone, the next time you feel sick to your stomach, take a small sniff of peppermint oil. If you find that the scent soothes your stomach, go ahead and add a few drops to a diffuser to maximize the oil’s effectiveness. This remedy has been shown to relieve nausea related to morning sickness, motion sickness, upset stomach, nervousness, and many other causes. Inhaling peppermint oil can eliminate the effects of nausea and motion sickness simply because of its relaxing and soothing effects.

Peppermint oil in the culinary realm

Peppermint oil is a culinary wonder and has been used to add a fresh boost to meals in kitchens all across the world. Peppermint oil makes a great addition to many dishes, especially treats. Try this Black Bean Brownie recipe with peppermint oil and put a nutritious and delicious spin on the traditional chocolate brownie. At first, making a sweet treat with black beans may seem a little off-putting, but don’t worry. Black beans have a very mild flavor and are extremely rich, creamy, and full of protein. However, peppermint is not just limited to cooked dishes; it also makes a great addition to any drink or smoothie. Try adding one to two drops of peppermint essential oil to your favorite smoothie recipe for a refreshing twist. By adding the flavor of peppermint to your morning smoothie, you can start your day feeling more refreshed than ever.

Is peppermint oil safe to use?

Peppermint oil is safe for most adults, but it can trigger side effects in people with sensitivities (possible skin sensitivity). While this oil can offer profound benefits, I recommend speaking to a healthcare professional before using it for therapeutic benefits.

There are so many brands, what should I look for?

When starting an essential oil regimen, it is important to make sure that the essential oils you use are of the highest quality. Not all essential oils are created equally and some are even toxic because of the synthetic fillers that companies use. Look for brands that are Certified Pure Therapeutic Grade (CPTG). These are the highest grade essential oils with the greatest healing properties. Another important thing to look for is a supplemental label. This ensures that the product can be taken internally.

Sources:
American Family Physician. (2007). Peppermint oil. http://www.aafp.org/afp/2007/0401/p1027.html
Axe, J. (2016). Eat dirt. New York, NY: Harper Wave.
Biomed Central. The effects of peppermint on exercise performance. Retrieved from:
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-15
Mercola, J. Retrieved from: http://articles.mercola.com/herbal-oils/peppermint-oil.aspx
The Essential Life. (2015). Total Wellness Publishing.

This information is for educational purposes only and has not been evaluated by the Food and Drug Administration. It is not intended to diagnose, treat, cure, or prevent disease.

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