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Happy National Nutrition Month®! The Academy of Nutrition and Dietetics theme for 2016 is all about exploring various combinations of herbs and spices that will help you “Savor the Flavor of Eating Right.” Learning to cook with herbs and spices is a wonderful way to reduce added sugar, fat, and sodium from your diet. Scientists have also discovered that some of our favorite herbs and spices actually provide natural healing properties. There are an array of health benefits that can be found in your spice cabinet, such as: 
  • Reducing inflammation
  • Decreasing risk for cancers
  • Fighting bacteria
  • Soothing your digestive systems
In this month’s special newsletter I will be sharing herbs and spices that not only help enhance the flavor of your food, but also your health. I hope you enjoy this issue and I would love for you to share with me what is your favorite herb or spice to cook with? 

Nature’s Medicine Box: 5 Healing Herbs and Spices

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  1. Turmeric - Traditionally used in Indian Cuisine, this bright yellow gem of a spice has been used as medicine for centuries. Over the past 10 years more studies have emerged on the health benefits and anti-inflammatory properties of turmeric. Research has also linked turmeric to cancer prevention and treatment. Turmeric is fat soluble, therefore to reap the health benefits make sure add to food that contains fat.Sprinkle turmeric on your eggs, add turmeric to your favorite coconut chicken dish, or combine turmeric and lemon juice with olive oil and use as a salad dressing.

  2. Cayenne Pepper - The capsaicin in cayenne pepper is well-known for it’s anti-inflammatory effects and as a digestive aide. Cayenne pepper has been used as a supplement to help ease pain with arthritis as well as relieve headaches. Add a kick to your food by adding cayenne pepper to fish, chicken, poultry, or vegetables.

  3. Cinnamon - Loaded with antioxidants, this spice has been used for years for it’s medicinal and healing properties. Lab studies have found cinnamon to be an effective supplement for reducing inflammation. And some research has found cassia cinnamon to help lower blood sugar in people with diabetes. There is no established dose recommendation for cinnamon, but some studies have found that just 1 tsp a day can provide the health benefits to decrease inflammation and blood sugar. Please note that very high doses of cinnamon can be toxic and if you do take a supplement, please consult with a registered dietitian and your physician. Add a dash of cinnamon to your morning oatmeal or mix with cottage cheese, apples, and almonds as a mid-afternoon pick-me-up snack!

  4. Dill - The oil from the dill plant is rich in monoterpenes, which are known for its cancer fighting properties. Dill is also known for it’s antibacterial properties and is high in antioxidants. Enjoy fresh dill with chopped cucumbers added to Greek yogurt or season your favorite fish with cayenne pepper, lemon and fresh dill!

  5. Mint - Mint has been used for ages as a healing herb. It is best known for it’s ability to sooth the digestive system and is often used as a natural remedy for nausea and motion sickness. Nature’s first breath spray was actually fresh peppermint leaves! To reap the benefits of mint, add fresh mint leaves to water, sip on mint tea, or add chopped mint to fruit salad.

Spaghetti Squash With Creamy Cauliflower Alfredo Sauce

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Recipe by: Living Herbs 

Ingredients: 


  • 1/2 large red bell pepper (diced)

  • 1/2 large yellow bell pepper (diced)

  • 1 cup mushrooms (diced)

  • 1/3 cup North Shore® Basil

  • 1-2 Tbsp coconut oil


For the Sauce:

  • 1 large cauliflower

  • 2 cups cashew milk (or milk of choice)

  • 5 cloves garlic (crushed)

  • 2 Tbsp nutritional yeast

  • 1/4 tsp salt (or to taste)

  • 1 pinch cayenne pepper (or to taste)


For the sauce, cut the cauliflower into florets and boil in a large pot for about 15 minutes or until tender, then strain. Put the cauliflower, milk, nutritional yeast, salt, cayenne pepper, and garlic in a blender and blend until smooth and creamy. In a saucepan, sauté the red and yellow bell peppers, onions, and mushrooms until they are tender. Combine the sautéed vegetables, spaghetti squash pasta, and cauliflower alfredo sauce. Toss with fresh chopped basil right before serving.



You don't have to cook fancy....
“You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients.” ~ Julia Child
Superfoods in the Kitchen

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Just like herbs have healing properties, certain foods have particular ways they enhance your health:  these are called Superfoods. Here you will find a few tips on how to prepare and serve the 5 Smart Superfoods in this month’s e-newsletter! Share with me how you plan to add superfoods to your diet.

Teff: One of the most popular ways to use this high fiber ancient gluten free grain is by using teff flour. It can be substituted for wheat flour, however due to its lack of gluten, it may not work in all baking recipes. You’ll need to experiment a little when substituting teff for gluten grains. Teff can also be used as a substitute for cornstarch or other thickening agents in soups, gravies, and stews. To cook teff, simply place 2 cups water, 1/2 cup teff grains, and 1/4 teaspoon salt in a saucepan. Bring to a boil, reduce heat and simmer until the water is absorbed, about 15 - 20 minutes. Remove from heat and let stand for about 5 minutes.

Dulse: Dulse is a type of seaweed is being sought out as a powerfood not only for its impressive nutrition profile, but also because of its ‘bacon-like’ flavor. One of the most popular ways to cook dulse is to fry it to achieve that ‘bacon-like’ effect. Pour a little oil over medium-high heat, add dried whole dulse leaves and cook until crisp. Enjoy as a snack or add to sandwiches and salads for extra nutrition and flavor!

Lentils: Because lentils do not need to be presoaked before cooking, they can be ready to serve in less than 30 minutes! Simply boil three cups of liquid (either water or chicken stock) and add 1 cup of lentils. Cover and simmer for about 20 minutes.

Avocados: Use as a replacement for mayo on your sandwich or use homemade guacamole as a substitute to ranch salad dressing. Try snacking on red bell pepper dipped in guacamole for a nutrient packed mini-meal!

Bok Choy: Add bok choy to stir-fry or soups during the last 5 minutes of cooking to retain nutrition value and not deplete vitamin C content. Steaming is an excellent way to cook bok choy and helps retain nutrition. Another way to enjoy this superfood is to use it instead of romaine lettuce in your salad, or add to smoothies.


 
Keep in Touch
Phone: 602-422-9800
Web: http://nutritionresolution.com/
Email: alyssa@nutritionresolution.com
ABOUT Nutrition Resolution, LLC
Alyssa Simpson is the owner of Nutrition Resolution, LLC which provides individuals looking to improve their health with the knowledge, tools, and support they need to return to their natural state of wellness. After working for 9 years as a dietitian in hospitals, long term care facilities, fitness centers, a community health center, and a managed care organization, she started Nutrition Resolution, LLC.  Her experience in a variety of settings provided her with a broad perspective and lead her to gain additional certifications so she could specialize in the areas she is passionate about, including integrative and functional nutrition.  Now in private practice, she provides medical nutrition therapy and nutrition counseling, which may include nutrition education, menu planning, special diets, elimination diets, and specialty testing.  Alyssa is partnered with Arizona Digestive Health and specializes in treating digestive complaints, including gas, bloating, diarrhea, constipation, irritable bowel syndrome (IBS), Crohn’s, colitis, celiac disease, and others, as well as conditions related to food sensitivity such as chronic fatigue, headaches, fibromyalgia, migraine, sinus problems, joint and body aches, and more.
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