Zestylicous Kale Chips

May 26, 2020 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

This growing season I decided to grow an entire Tower Garden of Kale. You’ve probably heard or read that Kale is one of the most nutrient-dense plants on the planet and full of of great vitamins, minerals, and antioxidant properties.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

Vitamin A: 206% of the DV (from beta-carotene)
Vitamin K: 684% of the DV
Vitamin C: 134% of the DV
Vitamin B6: 9% of the DV
Manganese: 26% of the DV
Calcium: 9% of the DV
Copper: 10% of the DV
Potassium: 9% of the DV
Magnesium: 6% of the DV
It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

A single cup of raw kale is equivalent to 33 calories, 6 grams of carbs (2 of which are fiber), and 3 grams of protein. This is definitely a plant to put into your wheelhouse of what to eat on a regular basis!

I was fine with purchasing kale from the grocery store until I learned through Environmental Working Group’s (EWG) 2019 Dirty Dozen™ analysis and report that Kale has higher pesticide residues than nearly all other produce found on supermarket shelves. Kale actually ranked third, after strawberries and spinach as having the most pesticide residues of products tested! That’s astonishing considering that I can grow it on my hydroponic / aeroponic Tower Garden without using any pesticides! Pesticides are known to be an Endocrine Disrupting Chemicals (EDCs) and can have a significant impact on the health of women with PCOS. EDCs are linked to increasing estrogen and testosterone, affecting fertility, causes weight gain, and even one’s glucose metabolism. According to EWG, 92 percent of conventionally grown kale samples had at least two or more pesticide residues. Some samples contained residues from as many as 18 different pesticides!

So, on one hand, we need to eat this plant to optimize our health and fight cancer and yet on the other hand, we can’t eat it from the store, because the food production system is spraying it with the very thing that contributes to disrupting our hormones. In short, grow this plant and eat it.

“But I can’t grow anything! I have a black thumb!” I can just hear some of you say right now. Well, I used to be in a similar spot when I first moved to the South. Our ground in our yard was chalk-full of clay and I continually fought growing vegetables in the soil — even when I tried to amend it with packages of compost. About 7 years ago, I got fed up trying to constantly fix the soil (and fight the insects in the soil) and thought that there has to be a better way. And that’s when I learned about hydroponics, aeroponics, and aquaponics. These are different methods of growing food with water and nutrients.

For the sake of brevity, I’ll only focus on hydroponics & aeroponics here because there’s a tool you can invest in to make growing food easy-peasy-breezy turning the blackest thumb to green! If you have a moment, head on over to Tower Garden and watch a few videos on my preferred growing system. I love hydroponics because you can grow food 30% faster with 98% less water than traditional gardens. Not to mention, because the plants are getting the right amount of nutrients, they typically grow 30% bigger than soil-grown plants! I at first balked at the cost of the system because I had the wrong mindset. I would pay thousands on health insurance, but almost nothing on ways to proactively improve my health. After my husband had his heart attack, we began rethinking the path we were currently on and decided to start pro-actively invest in our own health and the health of our family — we took the plunge and bought three Tower Gardens and that has been the BEST DECISION EVER!

grow your own kale hydroponically using the Tower Garden

Our daughter helping me bring in the kale from our Tower Garden

Our daughter has been helping us bring in the kale harvest for several years! You’re never to young or to old to learn how to eat healthy food.

I tell you over the past three years, the systems have MORE THAN paid for themselves in cost savings! My cystic acne has cleared up eating greens and food I’ve grown (no Endocrine Disrupting Chemicals or Pesticides to worry about because I know what I put or don’t put on my growing food!) and I also started taking JuicePlus+ capsules to fill in the gaps for the times in my life where I maybe wasn’t getting all my fruits and veggies in like I should each day. I AM SO GLAD that we took the leap to grow our own food this way. I am especially motivated because I have a daughter that could possibly have the same PCOS genes I have and I want to give her a fighting chance to beat PCOS and develop healthy habits from a young age.

Whether you grow in hydroponics or in soil, I hope you will want to learn more about how to grow food. I invite you to check out and follow our sister site Grow Your Health Gardening — I’d love to show you how to grow healthy nutritious food with minimal effort.

Getting back to my Tower Garden of Kale … I have five different varieties of 28 Kale plants growing in less than a 2.5′ x 2.5′ space. I harvest every 4 days and the plants just soak up the sun and keep growing and growing! I couldn’t be happier with the production of this plant. I haven’t had to spray my plants with any pesticide. Kale is a cool season crop meaning it grows in the spring and in the fall. Here in Atlanta, it will keep producing in the 65ºF-80ºF weather but will probably start going to seed as we enter the 90ºF weather. At that point, I’ll pull the Kale and put another veggie in it’s place that loves the warm weather. Come September, I’ll put another round of Kale in and stock my freezer and pantry full of Kale for the winter ahead.

I like to keep my greens in this Rubbermaid Freshworks container. It keeps them fresher longer. You can find one for your fridge here: https://amzn.to/3cZRHPa

My favorite snack to make is Zestylicous Kale Chips. I keep them in a glass Mason jar or in a gallon-size bag and it’s great for a grab-and-go snack. If you have a dehydrator or an oven, you can make this recipe noted below and it’ll keep in a glass jar with an oxygen absorber on a cool pantry shelf for at least one year. (Some sources I’ve read on dehydrating claim even longer, but on the safe side, I’ll say a year.)

As you may notice, this recipe incorporates some hemp powder. If you are unfamiliar with hemp seeds or hemp powder, it has a higher concentration of soluble and insoluble fiber meaning you will feel full faster and stay full longer. This is important especially if you’re trying to lose weight. You want to eat foods that help you feel full without high caloric intake of carbs or sugars. In addition, a 2016 study discovered that hemp has very strong anti-inflammatory properties and has a “great potential to dampen [the] inflammatory processes and improve signs and symptoms of several inflammatory diseases.” And finally, hemp seeds contain the perfect 3:1 ratio of omega-6 to omega-3 fatty acids, which is considered the optimal ratio for heart, skin, and brain health. One thing to watch out for with hemp though… it can interact with certain medications: Cardiac glycosides and Diuretics. If you’re taking either types of these medications, skip adding the hemp powder otherwise, I think it will help.

One tip when making these kale chips is to mix dry ingredients together and wet ingredients together first before combining. I also like to use a food-safe glove to work it into the kale, messaging the kale will soften it and help it dehydrate faster.

Mix your dry ingredients together first before you add the wet ingredients. Combine and massage into your awaiting clean and nutritious kale.

Make your own kale chips at home copy cat cheesy kale recipe

Once you work the wet mix through massaging the kale, your kale will shrink down a bit in volume.

Spread a thin layer of kale chips on a dehydrator sheet. I wear gloves to keep the mix from getting under my finger nails.

In addition to drying / dehydrating Kale, you can freeze it. You can add frozen kale to smoothies or soups. And any fresh Kale can be made into a tasty fresh Kale Salad or I also like adding it into my quinoa or black wild rice. Think of it like medicine and find ways to incorporate it into you weekly eating regiment. And if you don’t like the texture, find ways to soften it (like cooking it) or disguising it by mixing into soups and grains/rices. I personally have grown to love this plant, but I think it’s in part, because I’ve watched it grow from seed to harvest. There’s something extremely satisfying about eating something you’ve grown from seed because you’ve worked on it. It’s the fruit of your labor. And as you eat it, you appreciate it more because you put a little bit of effort and energy into growing it. You’ve patiently waited for it to grow and in 4 short weeks you begin to reap the rewards of your efforts.

And if you have a Kale recipe you love, please reach out to us and feel free to share. I’m always on the look-out for new ways on how to enjoy this nutrient-packed plant. I hope you will consider adding it to your food regiment and even consider growing it. And if you do, be sure to follow Grow Your Health Gardening and learn as you go. Life change isn’t an overnight event — it’s a journey of making healthy choices every day. I’m proud of you for making time to learn and hope that you continue as you pursue healing and health!

— Erin

Zestylicous

Servings: 5-7
Time: 1 hr: 15 min prep, 45 baking
Difficulty: easy
Print

INGREDIENTS:
• 8 cups kale, washed and chopped
• 2 cups raw cashews or walnuts, chopped finely
• 1/4 cup Dehydrated Red Onion, 1/2 cup if using raw red onion
• 5 TBSP nutritional yeast
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1 tsp salt
• 2 TBSP hemp powder*
• 1/2 cup water
• 5 TBSP fresh lemon juice

TOOLS:
• Dehydrator
• Non-stick Dehydrator Sheets
• Mixing Bowl
• Liquid Measuring Cup
• Measuring Cups
• Teaspoon and Tablespoon Measurement
• Rubber Spatula

DIRECTIONS:

Place cashews in a bowl. Add water to cover the cashews completely. Cover bowl and soak 4-6 hours.
Rinse and drain cashews. Set aside.
Wash kale. Pat dry.
De-stem kale (take out center stem with a knife) and tear into approximately 3-inch pieces. Place kale pieces in a bowl and set aside.
To make zesty mixture, blend dry ingredients first; cashews, nutritional yeast, red onion powder, garlic powder, black pepper, hemp powder and salt until thoroughly incorporated.
Measure water and lemon juice and then add to dry ingredients and mix until smooth. Using a spatula, scrape sides down and continue to blend well until mixed.
Pour mixture over kale. Put food-safe gloves on and massage mixture into the fresh kale making sure all leaves are coated evenly and no clumps remain.
Place the coated kale onto coated liners on a dehydrator tray. Make sure that the kale leaves are spaced out evenly. They should not be touching. Also watch that there are no large clumps from the mixture. This will ensure that the kale dries out evenly and quickly.
Dehydrate for 24 hours at 110°F or until the chips are crisp (around 8-10 hrs).

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free. *Caution: Do not add hemp powder if you currently take prescriptive medications such as: Cardiac glycosides (i.e.: Lanoxin (digoxin) or a Diuretic (such as Diuril (chlorothiazide), Thalitone (chlorthalidone), Lasix (furosemide), Microzide (hydrochlorothiazide) as it will interact with these drugs and potentially cause harm.

refinedsugar-free gluten-free corn-free lactose-free

enjoy PCOSbites recipe footer

No-Bake Chocolaty Protein Goji Berry Granola Bites

May 16, 2016May 16, 2016 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

There are so many things I love about this No-bake Chocolaty Protein Goji Berry Granola Bite recipe! You know all those seeds you can use in the Life Changing Cracker recipe and the Overnight Oats recipe we shared? Here’s another snack option you can make with them with a totally different taste! These power-punched bites are loaded with protein, natural fats, and anti-oxidants. Here are some highlights that make it so good for you:

Cacao: Touted as being even better for you than dark chocolate, cacao nibs and cacao powder found in this recipe are full of flavonoids and antioxidants that fight off free-radical damage which can cause DNA damage, premature aging and even cancers. Think of antioxidants as firefighters putting out a blaze — a blaze of inflammation in your body. And cacao is one of the highest sources of antioxidants. The best part is it will make this snack taste “chocolaty” to you and will fire up all those pleasure sensors in the brain and lower your cortisol levels (aka: destress). In addition, one ounce of cacao nibs has 9 grams of fiber! Fiber helps to control your blood pressure and blood glucose levels. This fiber can also help lower blood cholesterol. Last, but not least, cacao has magnesium and potassium. A one ounce serving of cacao nibs has 64 milligrams of magnesium making it one of the best dietary sources of it. Magnesium aids in protein synthesis within the body, helps muscle and nerves function properly (great if you are experiencing fibromaylgia symptoms), plus helps manage blood glucose control, and blood pressure regulation.

Flax: Flax is full of healthy fats and fiber, but low in carbs, so it will help you feel satisfied longer so you will eat fewer calories overall which may lead to weight loss. ALA (another type of omega-3) fats found in flax may also help reduce inflammation. Studies have shown flax can help with weight loss and it will help to make healthy hair and clear skin. You’ll also get all the benefits of lowering blood cholesterol and managing blood glucose levels. Flax is also high in antioxidants, so just like cacao, flax will help to fight off free-radical damage which can cause DNA damage, premature agin, and even cancers. In fact, one study published in the Journal of Nutrition found that the lignans in flaxseeds may also reduce the risk of endometrial and ovarian cancer. And finally, the lignans in the flax have been shown to have benefits for menopausal women. Evidently, it can be used as an alternative to hormone replacement therapy because lignans have estrogenic properties.

Goji Berries: Goji berries are high in antioxidants, vitamin C, fiber, and are also low in calories. They are also a good source of iron and vitamin A. One serving of about four ounces of goji berries even provides nearly 10 percent of the suggested amount of dietary protein. Goji berries have a high Oxygen Radical Absorbance Capacity (ORAC) score of 3,290, showing that they contain much larger concentrations of antioxidants than most other fruits. They also raise blood sugars slowly — important for women with PCOS trying to manage insulin responses. Some studies also point to goji berries helping to lower arthritis symptoms. And these berries aren’t for everyone either — anyone who uses blood thinners or takes diabetic medication may have a negative reaction eating goji berries, according to WebMD. When in doubt, ask your doctor first. According to Paul Gross in his report, The Top 20 Superfruits, a quarter cup of goji berries contains 11 essential vitamins and 22 trace minerals, including 24 percent of our RDI of potassium, 18 percent of our RDI of zinc and a whopping 100 percent of our RDI of iron, copper and riboflavin. They also contain 8 polysaccharides, a primary source of dietary fiber. (Learn more: http://www.naturalnews.com/044316_goji_berries_superfoods_antioxidants.html#ixzz48q0wxCQ7)

Pumpkin Seeds: Pumpkin seeds are a great source of manganese (74%), phosphorus (57%), magnesium (48%), copper (48%), zinc (23%), protein (20%), and iron (16%). They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants, which can give your health an added boost. Also promising, recent animal studies have shown pumpkin seeds to improve insulin regulation. (Learn more: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82 )

Walnuts: Cannot say enough good things about Walnuts! The anti-inflammatory nutrients in walnuts are amazing! They are full of omega-3 fats (113%), copper (53%), manganese (51%), molybdenum (20%), and biotin (19%). They also have anti-cancer treating benefits as well as the ability to help lower the bad cholesterol. According to the World’s Healthiest Foods, “The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.” (Learn more: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99 )

If you want to add even more protein punch, you can include any protein powder you’ve been using. Although, a short word on protein powders and PCOS… the thing that’s problematic for us cysters with these powders is that most contain dairy and sugar or terrible sugar substitutes (sorbitol, mannitol, aspartame etc.) that mess with our insulin sensitivity. Read your label carefully! There is a lot of natural protein in this recipe already — you could probably skip the protein powder if you don’t have any on hand, or if you are concerned about it affecting your hormones.

No-Bake Protein Goji Berry Granola Bites - Option 1

Servings: 10-15
Time: 10 min prep, 4 hours fridge time
Difficulty: easy
Print

PCOSbites No bake ChocolatyGoji Berry Bites

INGREDIENTS:

• 1 cup rolled or quick oats (gluten free)
• 1/2 cup pecan pieces, chopped
• 1/2 cup walnut pieces, chopped
• 1/2 cup raw pumpkin seeds
• 1/2 cup raw sunflower seeds
• 1/2 cup flax seeds
• 1/4 cup cacao nibs
• 2 Tbsp of cacao powder
• 2 Tbsp of protein powder (optional* – see note above about which one you choose if you have PCOS)
• 1/2 cup of goji berries (*see note above if you are on blood thinners or on diabetic medicine)
• 1/4 tsp of Pink Himalayan Salt, finely ground
• 2/3 cup of almond butter
• 1/2 – 2/3 cup Honey

OTHER TOOLS YOU MIGHT NEED:

• 9″ x 13″ pan with lid to cover or saran wrap
• Large mixing bowl
• Silicone spatula
• Non-stick spray

INSTRUCTIONS:

Mix all the dry ingredients together in a large bowl. (Quick oats, pecans, walnuts, pumpkin seeds, sunflower seeds, flax seeds, cacao nibs, cacao powder, protein powder, salt, and goji berries. Stir well to incorporate all ingredients.
Drizzle honey evenly over the top of your dry ingredients.
Add almond butter and incorporate into ingredients until all ingredients are fully combined.
Take a 9″ x 13″ pan and spray with a non-stick spray. Spread your mixed ingredients into the base of the pan, pressing down firmly.
Cover your 9″x 13″ pan with saran wrap or a plastic fitted lid and place into your refrigerator and chill overnight.
In the morning, cut unto 2″ x 2″ squares and snack on as needed. Keep your bars in fridge for up to a week.

Tip: If you don’t need a larger batch, take half of what was made and place in a freezer ziplock bag and freeze for later use.

refinedsugar-free
This recipe is Gluten-free, Lactose-free, Corn-free, and Refined Sugar-Free

enjoy PCOSbites recipe footer

Lunch: Caesar Salad with Salmon and blooming Broccoli Florettes

May 11, 2016 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

There’s something about eating a flower from a healthy plant that just makes you want to smile. It’s yellow, warmed and grown by the sun and will make you want to draw a big ol’ yellow smiley face as you proudly put GOOD nourishing food in your body. It’s been about 6 weeks since I planted my broccoli starts into the garden. I purchased six small tender plants and they are beginning to produce their first crop. I meant to get out two days ago to trim the floret heads that were forming (they were so little and cute), but the busyness of life got in the way and as I looked out at our little garden this morning I saw that about four plants had started to bloom — those yellow flowers were like a neon sign saying, “We’re ready! Hurry! Come pick us before we are gone!” So out with the scissors I went and just trimmed the stalk right above where new growth shoots were already forming. The great thing about broccoli is that you can get several cuttings off of one plant in one season. And I didn’t realize at first that you can eat not only the broccoli florets, but the leaves and when it is at the flower stage as well.

Did you know that Broccoli is a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese. I can just hear you saying, “Okay, great Erin. But translate that into how that helps me with my PCOS.” Women with PCOS typically have inflammation issues going on in their body and are at higher risk for ovarian cancer. This is where what you put into your mouth really matters — your liver and cells are counting on you to eat a food like this because it has (big word warning) isothiocyanates (also referred to as ITCs). ITCs are compounds that actually help shut down inflammation responses in the body. unique combination of antioxidant, anti-inflammatory, and pro-detoxification components in broccoli make it a unique food in terms of cancer prevention. What’s more, broccoli is also a rich source of one particular phytonutrient (a flavonol) called kaempferol. Especially inside of our digestive tract, kaempferol has the ability to lessen the impact of allergy-related substances (by lowering the immune system’s production of IgE-antibodies). By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation. In fact, if you eat only an average of 1/2 cup of broccoli per day—only 22 calories’ worth of broccoli—scientists have shown it will have some measurable benefits.

I know there might be some of you out there that were once like me and digging in your heels saying, “I don’t like vegetables!” Well, my dear cyster, this is what helped me change my thinking when I put it in context… which is worse, enjoying some crunchy green stuff on top of your salad or going thru chemo treatments? Harsh maybe, but if you have weight around your middle, this message is for you as you most likely have inflammation happening inside your body. Just because you can’t see it, doesn’t mean it’s not happening. I’m here to coax you out of denial so that you can change your life one bite at a time. When you reason it out, the choice seems really clear — eat broccoli. Raw or cooked, it needs to get in your tummy to nourish your body. (Note: if cooking, steam at temperature of 212°F (100°C), with a cooking times of 5 minutes at the most for optimal nourishment.)

But enough about wonderful broccoli — let’s get back to what’s for lunch … today we put together a simple Caesar Salad with romaine picked fresh from the garden this morning, freshly grated Parmesan flakes (low to almost no lactose), and salmon (leftover from dinner the night before.) I was reminded that I had harvested those pretty blooming broccoli florets (they were still soaking in a ice bath on the counter) and threw the broccoli florets with flowers on top as a crunching vitamin packed topping! It looks so pretty I wish you could see it in person! And the flavors were fantastic!

Tip: When you harvest lettuce of any type, take your cuttings early in the morning when it is still cool out and then water your plant and place your cuttings into a bath of ice water with some organic apple cider vinegar. The vinegar did flush out a little spider that was hiding in my romaine, so it’s always a good idea to wash your cuttings outside.

Salmon is an excellent source of vitamin B12, vitamin D, and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6. It is also a good source of choline, pantothenic acid, biotin, and potassium. It’s also a food that will fight inflammation in the body, so try to eat Salmon about 2x a week (easy if you do a dinner one night and then left overs another time at either lunch or dinner.)

In short, eat this! It’s tasty and good for the cells and organs in your body! 👏💗👍

How much salad should you be eating each day?

May 7, 2016 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

If you are consuming less than 5 cups of salad a day, your body may be under-nourished. Did you know that we need about 4,700 mg per day of Potassium to run the body for someone who is 200 lbs. Take for instance a banana; one banana is 300 mg. You’d have to eat a lot of bananas to even begin to reach that 4,700 mg per day nutritional need within your body and the sugar (converted from the carbs in banana) would be a problem as well. The power house to help you feel your best? Salad!

You need approximately 7-10 cups of salad per day to fuel the cells in your body. And the heavier you are, the more greens you need per day to nourish your body. The good news is that salad is easy for your body to digest. One for lunch and one for dinner and you’ve nourished your body for the day.

Keep in mind as well that not only the quantity of how much salad you eat matters, but it also depends on the quality of the vegetable. Ice berg lettuce, for example, will not have as much nutritional value compared to something high-density like:

• Kale – Kale is packed full of vitamins A, C, and K. While slightly higher in calories than other greens, kale also provides a dose of vitamins B6-B1-B2-B3, manganese, iron, calcium, copper, magnesium, and potassium, making for a nutrient-packed salad. It also contains 3x times more lutein and zeaxanthin than spinach.

• Spinach – Spinach is packed with vitamin A and a great source of vitamins C and K, iron, and fiber. It also contains more folic acid than most salad greens, which helps convert the food you eat into energy and produces healthy red blood cells. Recent research also suggest compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. On average, the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months.

• Swiss Chard – Swiss Chard, a relative of the beet family, tastes similar to spinach. It is higher in sodium count than other salad greens (with 77 grams per cup), but it’s loaded with vitamins A, C, and K, and also provides some iron and calcium. Consider combining chard with a few other greens to make your own mix. Recent research has shown that these powerhouse leaves contain at least 13 different polyphenol antioxidants, including anthocyanins–anti-inflammatory compounds that could offer protection from type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocyanins had lower insulin resistance and better blood glucose regulation.

• Watercress – It’s more nutrient-rich than romaine and leaf lettuce, containing almost all of the daily recommended intake for vitamins A and K, and half the daily recommendation for Vitamin C, in a 2.5 cup serving. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful. The beauty food is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. Results from an eight-week trial published in the American Journal of Clinical Nutritionsuggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DMA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.

• Parsley – Parsley is a quiet superfood, so packed with nutrients that even that one sprig can go a long way toward meeting your daily requirement for vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite.

• Romaine Lettuce – Romaine is rich in vitamins A and K, but it isn’t quite a mineral powerhouse. Be sure to mix it with some spinach or kale to pack in more antioxidants, or opt for a pre-mixed blend. packs high levels of folic acid, a water-soluble form of Vitamin B that’s proven to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Folate also plays a role in battling depression — something women suffering with PCOS may be familiar.

• Red and Green Leaf Lettuce – It has a mild taste, making it a good choice for getting vitamins A and K into the diet of children and picky eaters.

• Butter/Bib/Boston Lettuce – Butter lettuce is low in sodium, a good source of vitamin A, and has small amounts of iron and calcium.

• Arugula – It’s a tasty choice with some vitamin A, vitamin C, iron, and calcium. Mix arugula with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad.

• Chicory/Radicchio – A study in the Journal of Nutrition found that people who consume 650 mg a day of polyphenols have a 30 percent chance at living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 mg (double that of spinach!), so consider adding a little leafy red into your leafy greens.

• Beet Greens – Only 1 cup of the bitter green serves up nearly 5 grams of fiber—that’s more than you’ll find in a bowl of Quaker oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed.

• Chinese Cabbage – Rich sources of highly-available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to “turn off” inflammation markers thought to promote heart disease. In a study of more than 1,000 Chinese women, published in the Journal of the Academy of Nutrition and Dietetics, those who ate the most cruciferous vegetables (about 1.5 cups per day) had 13 percent less inflammation than those who ate the least.

Your goal is to get in the habit of eating salad, because of it’s nutrients for your body just to function. When at the grocery store, look for something like a Spring Salad Mix which is composed of several different plants; Arugula Romain, Spinach, Swiss Chard, Red Mustard, Beet Greens Let your goal be to consume 7-10 cups of salad a day at first and use whatever dressing helps you to begin that habit. Once you are more accustomed to eating your daily salads, work on lowering the sugar in your dressings. It is recommended to have 1 gram of sugar per tablespoon or less. Making your own would be even better.

Tip: If you purchase salad in a plastic container at the grocery store, after you’ve taken out a serving, fluff the leaves and add a couple sheets of dry unused paper towels to absorb extra moisture before putting the lid on and returning to the refrigerator and your salad will last longer.

Avoid Ice-berg lettuce (not very nutrient dense), and toppings like croutons, dairy high in lactose, dried cranberries or raisins, as well as anything with sugar or any nut topping coated in sugar.

Instead, focus on putting these types of things on your salad:

• Did you know that 1 tsp of Sprouts is equal to 50 tsp of broccoli with phytonutrients?! Add sprouts!

• If you add fat to your salad, you will pull more nutrition out of the salad. Use Bacon Bits, Feta, Olives, Olive Oil, nuts and seeds.

• Add protein like a hard-boiled egg or try 1/4 cup of cold cooked quinoa that is rich in protein as a topping as well. Hummus on the side is also a nice mix in to add moisture to the salad without adding extra dressing.

• A light topping of a beneficial fruit to fight inflammation in the body like: pomegranate, strawberries, raspberries, or blueberries.

• Other vegetables like: sweet peppers, cherry tomatoes, asparagus, cooked beets, radishes, chopped broccoli, cut carrots, diced celery, cucumber slices, diced onions, soybeans, avocado, and peas.

Check out what Dr. Eric Berg has to share about salad portions and what type of greens to eat:

Dinner: Lemon-Basil Salmon + Quinoa + Green Beans

May 7, 2016May 7, 2016 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

Dinner: Wild Caught Pacific Salmon! We seasoned ours with a little bit of garlic rub, chopped up fresh basil and German basil from the garden, then lemon slices and lemon juice squeezed on top. Takes only 15-20 min to bake depending on size. Yum!

Sides: Cooked green beans and Quinoa seasoned with garlic salt, onion salt, parsley bits, and soy sauce.

Season your salmon (we buy ours frozen so we defrost in hot water for about ten minutes before we apply a basic garlic rub.) Dice up fresh basil (we also had German basil in the garden) to release the oils and flavors of the herbs while the salmon cooks. Slice lemons and place on top. Take the ends of your lemon and squeeze lemon juice onto seasoned meat. Put your salmon on a cookie sheet lined with parchment paper and place in the oven at 425* for 20 min.

Above: Basil / Below: German Basil – the smells of cooking with your own fresh herbs is heavenly and heightens the flavors in your dish.

Tip: About once a week I trim the heads on my basil leaves down to just above the last two leaves on each stem and the plant grows even fuller. I put my cut leaves from my weekly pruning in an ice bath to clean and then pat dry with a paper towel.

Once your salmon is in the oven, grab a saucepan and put 2 cups of quinoa in it and add four cups of water. Bring to a boil then cover and reduce heat to medium heat. set timer for 15-minutes. Do not lift the lid off of it for the next 15 min!

While the quinoa is cooking, chop up your fresh green beans (you can save time by buying frozen green beans, too). Heat up a sauce pan with water and toss green beans in for about 10-15 min. Our green beans and salmon finished at about the same time.

When timer goes off for the quinoa, take a fork and make a hole in the center of your quinoa and see if there is any water at the bottom. If there’s no more water, kill the heat and season as desired. I added some chopped bits of parsley to mine from the garden as well as onion powder, garlic powder and some finely ground pink Himalayan salt.

Check the widest part of your salmon for doneness. The smaller more narrow end may cook faster so feel free to cut off that portion and return the rest to the oven for an additional five minutes if needed.

Serve all food nice and hot and pile on the greens. Your salmon portion size should be between 4-6 oz. – visually about the size of your cell phone. Your quinoa should be about 1/2 cup – visually about the size of a computer mouse.

Enjoy this healthy dinner and knowing that you are feeding your body healthy omega-3 fatty acids and gluten-free healthy eats. If you can eat salmon once a week, that is ideal to help your body fight inflammation.

#salmon #omega3 #onebiteatatime #pcos #pcosdiet #pcosfood #pcosdiva #pcostips #pcosweightloss #pcosfighter #pcoscysters #pcosfriendly #pcosbites #thm #trimhealthymama #ww #weightwatchers #eatclean #paleo #paleodiet #paleofood #eatgood #glutenfree

EAT THIS INSTEAD OF THIS: Quinoa vs. White Rice

April 24, 2016April 24, 2016 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

It’s time for our next “Eat THIS instead of THIS”!

Check out the following infographic on why you should be swapping out that white rice for quinoa! And that includes reading those supposedly “gluten-free” ingredients on boxes… Remember, every day you can change your life one bite at a time!

Snack: Sweet (Sugar-Free) Dark Cherry Popcycles

April 23, 2016May 3, 2016 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / 2 Comments

Snack: Beat that sweet craving with these sweet and good for you Dark Cherry Pops!

You’ll need 2 cups of frozen cherries, 1 cup of dark Black Cherry Juice, and a ripe plantain. Mix in blender until smooth and spoon into your pop-cycle mold. Place in freezer. Have these ready when you need a healthy something sweet or post workout.

If you have joint pain or arthritis, you need to be adding cherries to your diet. Dark Cherries not only fight inflammation in the body, but dark cherries have been found to reduce belly fat! Cherries also reduce post-workout pain. Dark cherries have anthocyanins which have been found to block two enzymes (COX-1 and COX-2) involved in the production of inflammatory compounds known as prostaglandins. Plus, they help to fight cancer – important to women suffering with PCOS as we are higher risk for ovarian cancer. A 2011 study published in the American Journal of Clinical Nutrition found that dietary intake of anthocyanins may help prevent high blood pressure. If you can’t stand the taste of the dark cherry juice, you can also take Tart Cherry Capsules as an alternative.

With so many benefits, you need to be making this for the freezer now! 😘

– Erin

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

#pcos #pcosbites #pcosdiet #pcosfood #pcostips #pcosfighter #pcosdiva #pcosweightloss #pcosawareness #pcoswarrior #pcoscysters #pcossupport #cysters #paleo #paleodiet #paleofood #weightwatchers #thm #trimhealthymama #whole30 #arthritis #jointpainrelief #jointpain #snacksmart #onebiteatatime

Lunch: Tossed Romaine Salad with Hummus

April 22, 2016April 23, 2016 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

Lunch: Tossed Romaine Lettuce with red and yellow sweet peppers, feta, #raw pumpkin seeds, #gojiberries , topped with fun-spiralized carrot and a dollop of sun-dried tomato hummus to the side.

Tip : you don’t use as much dressing if you mix it in a tossed salad. Stretches your dollar and lowers your caloric intake.

And those pumpkin seeds… Super beneficial for type O or A Blood Types! Sneak them in whenever you can!

“With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants, 1 which can give your health an added boost.” – Mercola

If you are blood type B or AB – leave them off as they will cause agglutination in your blood.

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

#pcos #pcosbites #pcosdiet #pcosfood #pcostips #pcosfighter #pcosdiva #pcosweightloss #pcosawareness #pcoswarrior #pcoscysters #pcossupport #cysters #paleo #paleodiet #paleofood #paleolife #paleofriendly #keto #ketodiet #weightwatchers #thm #trimhealthymama #whole30 #healthymom #eatclean #onebiteatatime

Snack: Life Changing Gluten-Free Crackers and Blueberry Goat Cheese

April 3, 2016April 23, 2016 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

Adding some seeds to what you eat daily is a great way to get good natural fats into your diet to aid in going into ketosis (fat burning). Limit yourself to 2-3 of these a day at most, but you’ll enjoy the bread-like texture without all the gluten.

In your grocery store cheese case, many carry a blueberry wrapped goat cheese option. If not, be sure to ask your grocer to carry. Blueberries are a rich source of nutrition and they are great at decreasing the risk of obesity, diabetes, heart disease while helping the body maintain healthy complexion and hair, increased energy, and overall lower weight. Every tiny bit helps, right! Add a side bowl of frozen blueberries to your snack and you’ll feel happy, happy, happy!

Also, going dairy-free is part of the PCOS way and mainly this is because of lactose and the way lactose creates an insulin response in the body. Goat Cheese is lower in lactose and is something a Blood Type O person can eat as a healthy option as well.

If my kids will eat this, that means, you can eat it, right?! 🙂 Remember, one change a day, making better choices one bite at a time.

— Erin

This recipe is refined-sugar free, gluten-free, corn-free, and low in lactose.

First Taste: Overnight Oats

March 24, 2016May 14, 2018 / Grow Your Health Gardening Owner & Certified Hydroponic Grower / Leave a comment

I’ve seen these “Overnight Oats” recipes all over Pinterest and on many a blog. I would stare at the photo of a jar filled with oats, almond milk, and chia seeds and like Goldilocks and the three bears, I would scratch my head as to why it was so popular to eat a cold porridge.

Maybe it was the repetition of seeing it over and over, maybe I was just wanting to try an easy option to break up my two egg and sausage breakfast pattern, but when I saw Angela Liddon’s (Oh She Glows — ohsheglows.com ) recipe for vegan, gluten-free, no bake/raw, oil-free, refined sugar free, soy free overnight oats, I decided to give it a go.

Here’s what I put in mine:

Overnight Oats

Servings: 1 Mason Jar
Time: 7 min prep, 8 hours in the fridge overnight
Difficulty: easy
Print

PCOSbites

INGREDIENTS:
• 2 TBSP Chia Seeds

• 1/4 tsp Cinnamon

• 1/2 cup Gluten-Free Rolled Oats

• 3/4 cup Almond Milk

• 1/4 tsp Pure Vanilla Extract

Add the above ingredients to one mason jar the night before you want to eat them. Stir contents and place a lid on top and put in fridge. In the morning, stir and add more almond milk if necessary. If too runny, she recommends adding more chia seeds. I did not do 1 large banana like her recipe calls for, but that is something a type O can eat. My oat’s consistency was perfect in the morning and I added:

• 1/3 cup Blueberries (I like my blueberries frozen)

• 1 TBSP Pure Maple Syrup (optional)

enjoy PCOSbites recipe footer

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

refinedsugar-free gluten-free corn-free lactose-free

The first time I bit into this concoction I had that split second of thinking oats should be hot, but I quickly reminded myself it is suppose to be cold and soon began to settle in and enjoy my easy breakfast. What’s more, I felt great that I got three highly beneficial foods in at the start of the day: cinnamon, blueberries and chia seeds. Here’s a breakdown of why you should be eating this several times a week if you have PCOS:

CHIA SEEDS

1 ounce (equals 28 grams or about 2 TBSP) serving of chia seeds contains:

Fiber: 11 grams (If you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce.)
Protein: 4 grams
Fat: 9 grams (5 of which are Omega-3s)
Calcium: 18% of the RDA
Manganese: 30% of the RDA
Magnesium: 30% of the RDA
Phosphorus: 27% of the RDA
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2

Chia seeds are awesome! The fibers are mostly insoluble (95%). Insoluble fibers have been shown to aid in lowering the risk of diabetes (7, 8, 9, 10). Chia seeds have a high content of heart-healthy omega-3 fatty acids — they are even better than beneficial flaxseeds! Chia seeds also contain high-quality protein with all the essential amino acids, and are an excellent plant-based protein source (29). Chia seeds contain a number of beneficial plant compounds. The main ones are listed below (12, 14, 37).

Chlorogenic acid: An antioxidant that may lower blood pressure (38, 39).
Caffeic acid: This substance is abundant in many plant foods, and may help fight inflammation in the body (40).
Quercetin: A powerful antioxidant that may reduce the risk of heart disease, osteoporosis and certain forms of cancer (41, 42, 43).
Kaempferol: An antioxidant that has been associated with decreased risk of cancer and other chronic diseases (44, 45).

And as you know with PCOS, gluten is not tolerated well in our body, so here’s the good news — chia seeds are gluten-free!

BLUEBERRIES

1 cup serving (148 grams) of blueberries contains:

Fiber: 4 grams
Vitamin C: 24% of the RDA
Vitamin K: 36% of the RDA
Manganese: 25% of the RDA
It also contains small amounts of various other nutrients.

Blueberries are made up of approximately 85% water — an entire cup contains only 84 calories, with 15 grams of carbohydrates. Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables. They protect our bodies from damage by free radicals — unstable molecules that can damage cellular structures to our DNA that create aging and contribute to diseases like cancer. What’s more, blueberries can improve cholesterol levels. Did you know that a daily 50 gram serving of blueberries can lower LDL oxidation by 27% in obese individuals, after a period of eight weeks (17)? Another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins (18). Blueberries have been found to lower blood pressure. In one study, obese individuals who were high risk for heart disease had a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries per day, for eight weeks (19). Other studies have found similar effects, especially when looking at post-menopausal women (20, 21). Research also suggests that anthocyanins in blueberries can have extremely beneficial effects on insulin sensitivity and glucose metabolism — this is GREAT for individuals struggling with PCOS. Blueberries have also been found to help with unitary tract infections. And finally, blueberries have been found to improve memory, so if you’re experience brain fog, these are your allies in lifting that fog! So, bottom line, eat those yummy blueberries!

CINNAMON

Cinnamon is loaded with powerful antioxidants, such as polyphenols (3, 4, 5). In a study that compared the antioxidant activity of 26 spices, cinnamon was the clear winner, even outranking “superfoods” like garlic and oregano (6). Some studies even show that the antioxidants in cinnamon have potent anti-inflammatory effects, which may help lower the risk of disease (3). It reduces levels of total cholesterol, LDL cholesterol and triglycerides, while HDL cholesterol remains stable (8). Cinnamon can also reduce insulin resistance, helping the hormone insulin, to do its job properly (10, 11). First, cinnamon has been shown to decrease the amount of glucose that enters the bloodstream after a meal. It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in the digestive tract (12, 13). Second, a compound in cinnamon can act on cells by mimicking insulin (14, 15). This greatly improves glucose uptake by cells, although it acts much slower than insulin itself. Numerous human trials have confirmed the anti-diabetic effects of cinnamon, showing that it can lower fasting blood sugar levels by up to 10-29% (16, 17, 18). Many women with PCOS who are overweight or obese, are pre-diabetic so adding cinnamon to the food you consume each day is important. The effective dose is typically 1-6 grams of cinnamon per day (around 0.5-2 teaspoons). Just make sure you use Ceylon cinnamon whenever possible for greatest benefits.

IN CONCLUSION…

If you’ve never tried, cold overnight oats, I highly encourage them – especially if you have a tendency to need to dash off to work. But per my doctor, make sure this is only eaten 1x-2x a week at the most as rolled oats can act like gluten in the body.

They can also make an easy lunch option to pack if you have a fridge you can access to work. Drop it off when you get to work and they’ll be chilled by lunch. Let me know what you think if you try these. Or if you have some mix-ins you like, feel free to share!

— Erin

PCOSbites

PCOS Bites discusses the pillars of good nutrition offering tools and strategies to improve your daily eating. We do not prescribe diets for individuals who have PCOS. Always do your own research before consuming any food, supplement, or product.

Super Foods