WeeMunch Reads: The Jungle Effect

Iceland. It’s cold, dark most of the year, and yet boasts some of the lowest rates of depression in the world. Why? You might have to read The Jungle Effect by author and MD Daphne Miller to find out. No, of course, we wouldn’t make you wait. Miller attributes low rates of depression in Iceland to the consumption of fish and omega 3 fatty acids that is a major part of their diet. After years of researching the traditional diets/recipes/food portions of different cultures in the world, the Harvard trained Dr. Miller found, “…evidence of what I’ve always believed—that food can be a powerful medicine.”

Her research began while she was working at a health clinic in a remote Peruvian village. She treated patients for machete wounds and snakebites, but noticed that none suffered from diabetes, heart disease or high blood pressure. It was then that she started to make the connection between health and diet.

Dr. Miller practices her uniquely inspired medical approach at her office in San Francisco. Her patients soon learn that if they go to her to relieve the onset of a cold, they’ll leave with a prescription for mushroom-ginger soup. Ginger is an excellent decongestant and mushrooms boost the immune system. In Miller’s approach to treating illnesses, she believes, “It’s better to use medications as a complement to foods.”

Miller believes, as we do at WeeMunch, that it’s best when possible to buy from local farmers, who follow more sustainable growing practices, and, as a result produce more nutrient dense meats, fruit, and vegetables.

“Staying healthy isn’t about taking medications when you get sick.” Says Dr. Miller, “It’s about paying attention to what you put in your body so you can thrive.”

The Jungle Effect: The Healthiest Diets From Around the World—Why They Work and How to Make Them Work for You is available from http://www.amazon.com/

Next Week: What you need to know about cooking with oils from The Jungle Effect.

How To Make Your Own Buttermilk

At WeeMunch we love to add buttermilk to recipes for pancakes (WeeMunch post on pancakes here) and scones. Buttermilk is just richer, creamier and easier to digest. I’ve always bought Avalon Dairy buttermilk. I love the old fashioned milk jars that it comes in.

There are, however, no dairies currently that make organic buttermilk in Vancouver and the Lower Mainland. But, truly it doesn’t matter. It’s so easy to make you own that you could use your own raw, organic whole milk or organic whole milk that you can buy at the store.

There are many health benefits to drinking and baking with buttermilk. As a fermented milk product, buttermilk is considered a probiotic food, a food that contains live microorganisms that provide health benefits. Eating probiotics helps populate your intestine with health-promoting bacteria which may improve immune function and reduce diarrhea, among other potential health benefits. Here’s how to make it yourself at home.

Buttermilk Recipe

1 cup of organic whole milk
1 tablespoon of lemon juice
Add ingredients together and let stand for 5 minutes. And, voila! You have your buttermilk ready to add to any baking recipe.

Pomegranate Power: 5 Things You Need to Know

A glass of pomegranate juice contains more antioxidants than red wine, green tea, blueberries, or cranberries. It’s just that good for you and your little ones.

Since Nigella Lawson showed us how to capture those jewel-toned-ruby-coloured seeds by slicing one pomegranate in half and battering the backside with a wooden spoon, these translucent red babies have never been easier to unpack. I never rush opening a pomegranate though. It’s part of the pleasure of eating them. My son and I slowly remove the seeds one by one, and enjoy the texture of that delicate, waffle white barrier that protects the seeds from each other within.

If you live on the West Coast of Canada, you’ll notice that pomegranates are abundant at the grocery store now, but are not grown locally. You’ll have to extend your belief that California is as far as your local, fresh borders can go. Look for pomegranates that are heavy…that’s a sign of its freshness and juiciness.

The nutrition profile of pomegranates shows us that they are:

1. the most powerful anti-oxidant of all fruits
2. a potent anti-cancer and immune supporting effects
3. inhibitors of abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease
4. lowers cholesterol, blood pressure, and other cardiac risk factors
5. beneficial in relieving or protecting against depression and osteoporosis

Take some time to enjoy eating pomegranates this autumn.

A trip to Saltspring Island

Recently, Oskar and I went on a road trip with some colleagues from Inspire Health to Saltspring Island to visit a colleague on his family farm as well as some family of our own on their orchard/nut farm. It was a grand adventure for us both as Oskar had never been and I was overdue for my Saltspring 'fix'.This infamous Gulf Island, with a valley rumoured to have farmers with longevity like the folks of Okinawa, is rich in prime farmland with great heritage trees dripping with fruit, just begging to be plucked. My mouth watered at almost every turn and I daydreamed of the bounty I could return home with. (I switch into my 'kid in a candy shop' mentality when I see such abundance. Thankfully, I'm learning to temper it. Gradually.)

Our first destination was Grandview Farm (pictured above), the home of my wonderful colleague Ron Puhky and equally wonderful wife and son, Kim and Gabe. There was a picnic table waiting for us and we had a fabulous feast for lunch in the middle of the farm beside the grazing cows and right next to "Farmer Ron's" big tractor. Oskar promptly announced it was his and climbed onto it pretending to operate this huge piece of machinery. He was totally at home on this big beautiful property and I didn't have the same need to constantly keep an eye on him like almost everywhere else. He was in a safe place, with many to look out for him, yet in an open space with a world of wonder. This new place felt oddly like home.

After an afternoon of work on the farm (my job was to peel the outermost soiled layer of the bulbs of garlic harvest and make it 'market-ready', Oskar's was to master the Gabe's scooter) we had a grand feast consisting predominantly of farm fare and, after some wine and a few stories, slept cozily while it poured with rain (remember that super wet september?)

The next day it was off to The Fall Fair to meet with my cousin Jules and her little guy Liam. Oskar and Liam were in their glory climbing on all the tractors (both new and vintage) and eating fresh fruit smoothies and lamburgers. What a fair! It had everything from exotic breeds of chickens and combs of honeybees to live music and, of course, great local food. Those folks know how to throw a fair and the rest know how to get out and support it: it was packed.

It was such a gorgeous weekend. One all about great food and sharing and connecting; things I was definitely craving. One I will not forget soon, and one I hope to relive. The hospitality was superb. The harvest filled our bellies and nourished us to our core. This foodie left both impressed and deeply grateful.

I highly recommend a weekend trip to this great island sometime soon. I'm sure there are many a 'preserves' waiting for you, even though harvest time is officially over now. Those islander's know how to live!

Saltspring Island: Thank you. We'll be back.

Getting Creative with Pumpkin Carvings

Yesterday we carved our Jack ‘O’ Lantern and it inspired me to write this post as I see many people throw out their pumpkin scraps, perhaps not realizing that there is much that can be done with the seeds as well as the wonderful orange flesh. If you are one of those folks, here is what you are missing.

Pumpkin flesh is high in carotenoids, precursors to vitamin A in the body (important for healthy eyes, mucus membranes and immunity). Its seeds are rich in manganese, magnesium, phosphorus, tryptophan, iron and a great source of dietary fibre. They are also a great source of protein and zinc – known to be especially good for boosting our immunity. Simply separate them from their pulp after scraping out the interior of the pumpkin and spread them on a cookie sheet. Sprinkle with unrefined salt, nutritional yeast, paprika, cayenne or turmeric.

Once thoroughly dried in the oven (hint: roast at low temperature, below 200 degrees to retain nutrients, for about 3-4 hours) you can store them in a jar and use them as a light snack or to enhance a meal (ground and sprinkled over fish or chicken or atop of your morning oatmeal or yogourt).

You may wonder why these not the same looking pumpkin seeds as you see at the store. It’s because they still have their shell on. They can be a bit tricky to remove from the shell (and by the way it isn’t necessary as the shell is edible too), but once you get the hang of it, it’s similar to opening a sunflower seed. And the reward is delectable! I never really appreciated pumpkin seeds until I made these, and de-shelled them. What a treat! And so much better than store-bought. Perhaps it’ll be what I hand out for Halloween next year. Maybe even chocolate covered.

Here are a few ideas for using the equally nutritious pumpkin flesh:

Sautee it in organic butter w/ mixed greens (I used fresh beet tops – fantastic!)

Add in chunks/shavings to a chicken or turkey veggie soup

Bake/roast and then puree for a creamier soup texture with a delightful orange hue.

Steam/sautée in garlic and olive oil, puree and add to your favourite Weemunch Pumpkin Hummus Recipe.

Raw or cooked Pumpkin Pie (sprinkled with ground pumpkin seeds)

Pumpkin cheesecake

Pear Rhubarb Chutney

Today was canning day. I have not done a lot of canning and certainly not without guidance so I invited a couple of girlfriends over to, if nothing else, provide some emotional support.

The whole experience did not start out on such a good note. I went to my pantry to find that my perfect pears that looked just fine 2 days prior were covered in brown! More than half of them were rotten! I couldn't believe my eyes. Pears do not store well unless in ideal conditions (cool, dry and dark). Apples are much more forgiving, at least for longer.

Anyways, after tossing half of my pears in to the yard for the deer (lucky buggers) I brought them to the kitchen for my sisterly support. We quickly chopped up what was salvageable and much to my delight (and relief) there was still plenty to make into a double chutney recipe. Yay!

My mom told me that this recipe was a secret but since I altered it, as always, I am going to share it. Don't tell.

This is a great recipe for a healthy and flavourful: sandwich condiment, a pairing for poultry and pork, good with cheese and crackers and, my personal favourite, on organic hamburgers. It's a great relish of sorts on sprouted grain buns. It is also a very local, seasonal recipe right now.

Most importantly, however, it is Oskar-approved (as long as I keep the spices on the down-low).

Pear Rhubarb Chutney

4 cups pears, cubed

3 cups raw apple cider vinegar

3 cups rhubarb

1 cup cranberries, whole

3 cups unrefined sugar (ie: Panela)
1 cup dark raisins

2 cups finely chopped onion

1/2 t salt

1 tbsp ginger, grated

1/4 tsp cayenne

1 1/2 tsp cinnamon, ground or add a few sticks and strain later

in a cheesecloth or tea ball, 10 cloves

1.) Bring to a boil at medium heat.

2.) Simmer uncovered for about 40 minutes

3.) Discard spice in tea ball/cheesecloth

4.) Put into sterilized jars.

*For some practical pointers for canning, watch the following video. It helped me feel a little more confident in the essentials of canning. Note: when she says to screw the jars on "only fingertip tight" before boiling them, I'd say a wee bit tighter than that as long as you are not straining to tighten. And don't be discouraged if one of your jars 'pop's' after sealing - one of mine did. It's all part of the process - just stick it in the freezer instead.

It's The Wee Things That Count

This post is dedicated to all those who grow, raise and prepare our food.

Let's take a cue from this past Thanksgiving Holiday, when we typically gather with family and/or friends to feast, and make it a new habit to sit at the dinner table more often and give thanks. Don't forget yourself too. Thank yourself for sourcing the nourishment wisely; preparing your food lovingly; and for nourishing others. Be thankful for your healthy children and their beautiful spirits.

I love this time of year because there is such abundance (farm-fresh food everywhere, colourful landscapes, love of family/friends - if you are lucky enough to have and be around them). So much to be thankful for, even the smallest things. Go on and think of one now, it'll make you feel good.

I don't think I have barely even found a moment in the past few weeks to stop and take a breath and find my gratitude. And that always makes me feel a bit lost and ungrounded. Once I realize I've lost this simple daily ritual I quickly re-implement it. It always makes me feel more centered and that all will be okay. It's almost like plugging yourself back in to your energy source after skipping a circuit or two (or sometimes blowing the entire switchboard).

We at Weemunch wish you a continued abundance of nourishment for you and yours through this Fall season and beyond.

Here is a recipe that we are grateful for:

Lisa Marie’s Gingered Apple & Carrot Soup
This soup is quite easy to prepare, easy to digest and verrry nourishing! Great for cold, blustery Autumn days to warm our cold, tired bones!

Ingredients:
One quart organic/free range non-medicated chicken stock (ideally homemadeJ)
One large organic/local onion
1 lb (approx. 8 med.) organic/local carrots, chopped.
1 tbsp organic butter
1 tbsp cold-pressed, extra virgin olive oil
1 large chunk of fresh ginger pressed through garlic press
1 sprig of fresh parsley, lemon thyme or chives
Unrefined sea salt to taste
1 cup (approx.) peeled cubed organic/local apples

Method:
1.) Sautee onion in butter and olive oil in a saucepan until transparent.
2.) Add in ginger and chopped carrots – cover until carrots are soft.
3.) Meanwhile, simmer chicken stock in large pot, covered.
4.) Once carrots are softened, add all saucepan ingredients into food processor and puree.
5.) Add to stock, salt to taste, and simmer for ½ hour to meld flavours.
6.) Add apple cubes approx. 15 minutes before serving to soften.
7.) Serve with a sprinkling of fresh chopped parsley, lemon thyme or chives.

Accompany with a few slices of warm wholegrain sourdough bread, a baked potato with all the fixings or some roasted chicken with sautéed greens.

~Even better the next day …Enjoy