Agave: Use sweetners sparingly

 

After watching "Sugar: The Bitter Truth" I started wondering about how safe Agave really is. The professor in the video talked about the dangers of high fructose levels. He said in nature sweet things are packaged with fiber that reduces the effects of the fructose in the body.

Agave can have a lot of fructose, around 90 percent (Sugar is 50 percent fructose, high-fructose corn syrup (HFCS) is 55 percent). The problem with taking in a lot of fructose is that your body must convert it to glucose in the liver, but if you have too much, it gets stored as fat. Fructose is correlated with increased blood triglyceride levels, heart disease, and insulin resistance. This isn't really a concern when you're eating fruit, a natural source of fructose (along with other vitamins and minerals). It's when synthetically made fructose is ingested in such concentrated levels that the problems arise.  http://planetgreen.discovery.com/food-health/agave-fructose-corn-syrup.html

Whole fruits generally contain a much smaller amount of fructose compared to sucrose and glucose.  In addition, fruits contain vitamins, minerals, phytonutrients, fiber, and other nutrients.  Our bodies are designed to digest a complete “package” of nutrition that appears in whole, fresh, ripe fruits.  Could nature be wrong?  For example, it’s always better to eat fruits whole or blend them rather than juice them.  When you juice fruits you remove the fiber which helps to slow down the absorption of the sugars. Concentrated sweeteners also contain no fiber and have much greater concentrations of simple sugars than are found in fresh fruit or even juices...

If you are making a “raw” recipe and it does require a concentrated sweetener, I have some recommendations for some better options to use instead of agave:  (Listed in order of preference.)

1.     Use ripe fresh fruits.  Ripe fruits contain nutrients, fiber and water, a complete package, as nature intended.  I find that ripe and organic fruits are usually sweetest.

2.     Use fresh whole stevia leaves.  Stevia is an herb that actually tastes sweet but contains no sugar.  This herb can be very hard to find fresh, so I personally grow my own.  If fresh leaves are not available, get the whole dried leaves or the whole leaf powder.  Avoid the white stevia powder and the stevia liquid drops as they have been highly processed.

3.     Use dried fruits.  If you need a “syrup” consistency, just soak the dried fruits in some water and blend them up with the same soak water.  Dates, figs, and prunes are some of the sweetest dried fruits that tend to work well in recipes.  Try wet Barhi dates blended with a little water for an amazing maple syrup substitute.   Please note: Since there are no raw labeling standards, some dried fruit may be dried at higher than 118 degrees, and thus, not really raw.  If you want to ensure you are eating really raw dried fruit, it is best do dehydrate it yourself.

4.     Raw Honey is a concentrated sweetener, and although not recommended, in my opinion it is better than agave syrup because it is a whole food and occurs naturally in nature.  Of course, honey is not vegan and that may be a concern for some.   I recommend purchasing local honey from a beekeeper.  

Other “concentrated sweeteners” that are often seen in raw food recipes include:

1)     Maple Syrup which is not raw and heat processed. If it is not organic, it may also contain formaldehyde and other toxic chemicals.

2)     Sucanat or evaporated cane juice is pure dried sugar cane juice.  Unfortunetly this is processed at a temperature above 118 degrees and therefore can’t be considered raw.

3)     Yacon Syrup is a syrup from the root of the yacon plant in South America.  It is once again, a concentrated sweetener processed at a temperature of up to 140 degrees farenheight.

The moral of this article: Eat whole fresh fruits and vegetables, they are always best.  Always question processed and concentrated foods that are not found in nature, even if “raw”. http://www.living-foods.com/articles/agave.html

Here are two great articles that I am quoting from that talk about fructose and its effects on our bodies:

http://planetgreen.discovery.com/food-health/agave-fructose-corn-syrup.html
http://www.living-foods.com/articles/agave.html

Sugar: The Bitter Truth

I listened to this as I cleaned my kitchen today. With the holidays coming and treats everywhere I needed some encouragement to keep trying new things and avoiding sugar.

Sugar: The Bitter Truth

Side Note: Today is November 16th and I have already lost a few pounds, because I have been watching for hidden sweeteners and controlling my sweet tooth. Although I have to admit I have still had my little daily indulgence of a few dark chocolate chips...

Nutrition for Life

With winter approaching I am already dreaming of my next garden, and things I want to try in the spring. As I was looking at the burpee site I came across this great article that explains the different nutrients found in each vegetable and garden kitchen tips.

Dear Gardener, These top-quality vegetables and fruits coming from your backyard not only taste terrific, but do wonders for your health. Hundreds of studies world-wide draw the same conclusion: people who eat the most vegetablesand fruits have lower rates of cancer, heart disease, and other chronic ills than those who eat the least. Discoveries of powerful disease- fighting compounds in vegetables and fruits are making headlines all the time. You’ve been reading those headlines, and asking us about the nutritional content of vegetables and fruits. In response to a huge volume of requests, we’re introducing the Rainbow Garden. This simple, clear approach to garden planning allows you to take advantage of the latest nutrition discoveries. You’ll wind up with a garden that gives you the full complement of protective vegetables and fruits. Happy-and-healthful-gardening! Yours, George Ball, Jr. Chairman and Chief Executive Officer W. Atlee Burpee

Click on a link below to go directly to the color category you prefer. GREEN: They are top-notch sources of Lutein and Zeaxanthin, compounds linked to protection from eye disease. Many of these foods are also rich in beta-carotene, folic acid and minerals. DEEP YELLOW/ORANGE-FLESHED: Their beautiful color comes courtesy of Beta-carotene, the antioxidant linked to decreased risk of cancer and heart disease. DEEP RED/PURPLE: Foods in this category are rich in Anthocyanins which research has shown can help prevent cancer and reduce the formation of artery-clogging plaque (a cause of heart disease). LIGHT GREEN/WHITE: Ultra-protective foods that fall under this category contain compounds which help destroy cancer-causing agents. IN A CATEGORY OF THEIR OWN: A few Burpee plants didn't fit into any of these categories, but are still nutrition powerhouses. Click Here to go to the Nutrition Guide Glossary.

GREEN They are top-notch sources of Lutein and Zeaxanthin, compounds linked to protection from eye disease. Many of these foods are also rich in beta-carotene, folic acid and minerals.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S ARTICHOKES shop all > One choke has 6 1/2 g of fiber (even after trimming the tough stuff) and a powerful cancer-fighter called silymarin. Get an early start; plant indoors 8-10 weeks before bringing them outside. ARUGULA shop all > Arugula gets its lively sharp taste from Indoles which detoxify cancer-causing chemicals. A breeze to grow; ready to harvest in 30-40 days from seed. ASPARAGUS shop all > Exceptionally rich in Folic acid, with 65% the Daily Value (DV) per cup. Contain saponins, compounds that fight cancer and lower blood cholesterol. Be patient; it takes two to three years to get the full harvest. Consider ordering Burpee's one-year-old roots for an earlier harvest. BEANS, LIMA shop all > A whopping 6 1/2 g of fibre is just half a cup cooked plus 10% the Daily Value for two heart-protecting minerals: copper and magnesium. They like it hot; germinate in warm soil and plant when you're assured of warm weather. BROCCOLI shop all > Broccoli is the best source of cancer-fighting sulforaphane, plus 60% the DV of vitamin C in just a half cup cooked. Broccoli doesn't like the intense summer heat, so plan for a spring or fall crop. Or both! BRUSSELS SPROUTS shop all > Eating brussels sprouts may decrease lung and colon cancer, according to research. Active ingredients; Indoles and vitamin C (81% the DV in a half cup cooked). Frost or cool weather sweetens brussels sprouts, so leave them on the stalk when that first frost hits. GREEN BEANS shop all > A good source of fiber, and sprinkled with nearly every vitamin and mineral. All are rich in bone-preserving vitamin K, cancer-fighting Indoles and vitamin C. Pick as soon as they're ready and keep picking! If you don't, they'll go to seed and stop producing. GREENS shop all > (kale, Swiss chard, turnip, collard) Collards are high in calcium (11% the DV in a half cup cooked). Make them tender by cutting off the tough stem section, then steam lightly before sauteing or stir-frying. LETTUCE shop all > 2 cups of Romaine cover 45% the DV for vitamin C. A cinch to grow from seed, they like it cooler, so count on a spring and fall crop. PEAS shop all > (snap or snowpeas) An impressive 64% the DV for vitamn C in just a half cup. So tender and sweet they don't really need cooking; just throw them in a minute or two before turning the heat off. PEPPERS, SWEET shop all > Red and yellow are extra-rich in vitamin C (144% the DV). All colors: the older they get, the richer in C. If left on the vine, a green pepper will turn red. PEPPERS, HOT shop all > Capsaicin, the Antioxidant compound that gives these peppers their fire, battles both heart disease and cancer and is used as a topical pain reliever. To avoid tingling fingers, wear rubber gloves when plucking and chopping. SPINACH shop all > Packed with two heart-savers; magnesium (20% the DV) and Folic acid (33% the DV) in a half cup cooked. The earlier you plant, the more crop you get. Work around its "day-length sensitivity" (goes to seed during the long days of summer) by planting in March and/or August. H E R B S BASIL shop all > Contains monoterpenoids, compounds which detoxify cancer-causing chemicals and kill tumor cells. Keep nipping off the flowers and you'll get more basil leaves. CHIVES shop all > Like onions and garlic, chives contain health-promoting Allylic Sulfur Compounds. Best used fresh, not cooked. Lends a milder taste than onions to sauces and garnishes. DILL shop all > Contains limonene, which helps prevent cancer by disarming cancer-causing chemicals. Plant thickly, do not thin; stems help each other stand up. MINT shop all > Contains menthol, which fights the inflammation that causes muscle and arthritis pain and kills oral bacteria that cause dental plaque. Steep a few sprigs in boiling water for mint tea, use a 1:4 mint to parsley ratio in tabbouleh. OREGANO shop all > Contains monoterpenes, which help prevent cancer by detoxifying cancer-causing chemicals. Watch your portions, a little goes a long way with this potent herb. PARSLEY shop all > A quarter cup covers one third the DV for vitamin C and 100% the DV for vitamin K, which along with calcium is linked to prevention of osteoporosis. Use generously to take advantage of its high nutrition; make parsley pestos or traditional tabbouleh which is 1/3 parsley. ROSEMARY shop all > Gets its flavor from carsonol and rosmarinic acid which fight breast and lung cancer in animal studies. It likes it dry, so plant a little higher than the other herbs and on sandy, rocky soil for good drainage. F R U I T KIWI shop all > Extravagantly vitamin-C-rich with 124% the DV in just one fruit. Stick around, in two or three years you'll get the full harvest.

YELLOW/ORANGE Their beautiful color comes courtesy of Beta-carotene, the antioxidant linked to decreased risk of cancer and heart disease.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S CARROTS shop all > Research shows that people who eat carrots 2-3 times/week have lower risk for certain cancers; also drinking carrot juice lowers LDL, the "bad" cholesterol. Plant at the end of July (or late October in warmer climes) for a fall crop in addition to a spring crop. POTATOES, SWEET shop all > Per half cup cooked: 3 g fiber and 41% the DV for vitamin C They're not yams! Sweet potatoes are orange or reddish-fleshed and grow in the US; yams are yellow-fleshed and grow in the tropics. PUMPKINS shop all > Save the seeds which are a great source of magnesium, a champion of both bones and heart. To grow a big pumpkin, trim off all shoots and keep just the vine attached to the pumpkin. Regularly water and fertilize. Start planting the second week in June for a pumpkin by Halloween. SQUASH shop all > (Acorn, Butternut, Winter) Great source of fiber (about 4 g per half cup cooked). Cutting through the tough skin can be difficult-and dangerous; soften the skin by baking in 1/2-inch water for 20 minutes, then remove and cut. F R U I T CANTALOUPE shop all > One cup cubed covers 113% the DV for vitamin C. When is it ready to pluck? When you press your thumb on the spot where the fruit connects to the vine and it slips right off.

DEEP RED/PURPLE Foods in this category are rich in Anthocyanins which research has shown can help prevent cancer and reduce the formation of artery-clogging plaque (a cause of heart disease).

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S BEETS shop all > A half cup provides 17% the DV for Folic acid. Pick them young for tenderness and sweetness. EGGPLANT shop all > In test tube studies, eggplant extracts destroyed free radicals, molecules that trigger cancer and heart disease. Eggplant can really soak up the oil so instead of frying, brush lightly with olive oil and grill. RADICCHIO shop all > Contains cancer-fighting Indoles. Plant this cool season crop in early spring or late fall. RADISHES shop all > Radishes go from cool to hot because chewing releases the sharp-tastng cancer fighters: Indoles and Isothiocyanates. The longer they remain in the ground, the hotter they get. F R U I T BLACKBERRIES shop all > Ranked among the top-ten most powerful carcinogen-fighters, blackberries contain Ellagic acid and 4 g fiber per half cup. Try the thornless varieties for scratch-free picking. BLUEBERRIES shop all > Blueberries improved memory and coordination in lab animals and are ranked among the top 3 fruits or vegetables in Antioxidant power. The beautiful blueberry bush grows up to 5 feet tall with flowers in spring, berries in summer and crimson leaves in the fall. PURPLE GRAPES shop all > Contain similar flavonoid compounds as wine which fight heart disease by warding off high blood pressure and artery-clogging plaque. Most Burpee varieties are seedless, and all are easy to train on a trellis or fence. RASPBERRIES shop all > Good source of two cancer fighters: Ellagic acid and fiber (4 g per half cup). If you've never had home-grown, prepare for a sweeter, tastier berry. STRAWBERRIES shop all > Bursting with health-promoters: Ellagic acid, 3 g fiber, and 108% the DV of vitamin C per 3/4 cup. To stay stocked from June to first frost, first plant "June-bearing" and then plant "Day Neutral" or "Everbearing".

BRIGHT RED Rich in Lycopene.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S TOMATOES shop all > All colors are vitamin C-rich (30-39% the DV in a tomato, 47% in a cup of cherry tomatoes). Orange varieties are higher in Beta-carotene, lower in Lycopene. Stretch out the season by planting one or more varieties in each class (early, middle and late summer). WATERMELON shop all > A cup of cubes supplies a quarter of the DV for vitamin C. Of the fruits, this one needs the most water. It's ripe a few days after the curly tendril closest to the stem (attached to the watermelon) turns brown.

WHITE/LIGHT GREEN Ultra-protective foods that fall under this category contain compounds which help destroy cancer-causing agents.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S CABBAGE shop all > (Chinese cabbage, Pak Choi) Research shows that eating cabbage may protect against cancer, probably due to its Indoles. Also high in vitamin C. If it's a little strong for you, disguise it by combining with other vegetables in a stir-fry. CAULIFLOWER shop all > Contains important cancer-fighters: Isothiocyanates, Indoles and vitamin C (half the DV per half cup cooked). To keep cauliflower white, when heads are still small, wrap-and-rubberband-leaves over the beginning of the heads. GARLIC shop all > A half clove to one clove daily can lower blood cholesterol by about 9% according to the research. Garlic also helps reduce the risk of stomach cancer. Plant on the shortest day of the year (in December) or in very early spring. Garlic grows in cool soil and pops up when it warms up. HORSERADISH shop all > It's the cancer-fighting Isothiocyanates that are wowing your tastebuds. A great source of vitamin C: 40% the DV in just 2 tablespoons. Watch it, they spread, so don't over-plant, and leave them some room. They'll come back year after year. ONIONS shop all > AND SCALLIONS shop all > Onions have been linked to reduced cancer risk and may help quell asthma symptoms. Rich in Allylic Sulfur Compounds and quercitin, a heart disease and cancer-fighting compound. Plant both onions and scallions in early spring. One scallion seed will produce 4-5 stalks. RUTABAGA shop all > Along with its Isothiocyanates, rutabagas are a good source of another cancer (and heart disease) fighter: vitamin C (27% the DV per half cup cooked) Roast or boil and add to mashed potatoes for a new twist to an old standby. TURNIPS shop all > Battles cancer with an arsenal that includes Isothiocyanates, a sprinkle of C and fiber. Adds some "oomph" to a grilled or mashed winter vegetable medley.

IN A CATEGORY OF THEIR OWN A few Burpee plants didn't fit into any of these categories, but are still nutrition powerhouses.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S CELERY shop all > Contains phthalides which lower blood pressure and cholesterol. Home-grown celery is a robust green color, nothing like the anemic white stuff you find in supermarkets. CORN shop all > (Yellow) Yellow corn is high in the eye-protectors Lutein and Zeaxanthin. The sugar-enhanced varieties are easiest to grow. CUCUMBER shop all > Keep the skin on for fiber and vitamin K (a quarter of the DV in a cup sliced). To minimize seeds, plant the seedless varieties or pick the other types before they grow too wide. PEAS BLACK EYED shop all > A fantastic source of two heart protecting nutrients: fiber (8g) and Folic acid (44% the DV) per half cup cooked. Thrives in heat and warm soil.

Heather's Quinoa Chili

1. Soak 3 cups beans overnight and pour off water—vary the amount of beans depending on your size of family. (Optional: You can boil the beans before you soak them to reduce even more gas and then pour off the water.) I heard it would be good idea to also soak your Quinoa at this point too, but I just threw mine in while I was cooking it—I'm still learning : )

2. Put the beans in a large pot, cover with water and cook until tender. (I like to pressure cook mine for about 15-20 minutes until they are tender). Rinse
(If you are in a hurry you can skip this step and use: 2 cans kidney beans-rinsed, 2 cans black beans-rinsed, and 1 can refried beans. This was what I used for class.)

3. Add to the beans 1-2 quarts bottled tomatoes (or you can use: 1-2 cans diced tomatoes, 1-2 cans tomato sauce, 1-2 cups water)

4. Add 1 cup Quinoa

5. Add spices to taste. (This amount makes a Medium hot chili)
       2 tsp chili powder
       1 tsp cumin
       1/4 tsp oregano
       2 chili peppers crushed up as fine as you can get it or 1 can of green chilies
       4-5 shakes of tabasco sauce if you like it hot (I do not use)
      
6. Add a selection of your favorite veggies to taste:
       2-3 carrots chopped
       2-3 celery stalks chopped
       1 green pepper seeded and chopped
       2-3 cloves garlic minced (optional)
       1-2 cups frozen corn
       1-2 onions (sweet, yellow or red)
       1/4 c fresh cilantro or parsley or both
       chopped olives
       (Optional: 1 can refried beans. I thought this sounded strange at first, but I like the flavor and texture this adds.)

Simmer 20-30 minutes on stove until veggies and Quinoa are tender. OR put in a large crock pot for 2-3 hours.   At the end of cooking add 1-2 tsp of salt to taste.

Garnish with avocados and tortilla chips.

 -Adapted from my mother's traditional chili recipe, and "Mexican Chili" www.favfamilyrecipes.com