Warrior Wellness Nutrition {Tips & Recipes}

March Newsletter

I hope that winter weather is waning in your part of the world. I am certainly looking forward to Spring! As the days shift in temperature, you may find that your mood and energy shifts, too. One way to celebrate the change in seasons is to infuse your meals with the protective powers of spices and herbs. Please see my tips below for adding spice to your life! (You will love the benefits that you can receive from these simple additions to your meals.) I’ve also included recipes to help you select and use quality spices! If there is a topic that you would like me to cover in an upcoming issue of this newsletter, I’d love to hear from you! Wishing you renewal and wellness, Clarissa {Director of Operations/Director; Holistic Nutrition Programs}

Spice Up Your Health!

I often talk about the antioxidant benefits of fruits and vegetables. But another great way to infuse your food with anti-aging and disease-fighting nutrients is through herbs and spices! These food “enhancers” also enhance your life, packing a lot of vitamins, minerals and health benefits in just a pinch. I rounded up the latest research to help you Spice Up Your Health: To reduce inflammation: Inflammation is a key contributor to heart disease, diabetes, Alzheimer’s, cancer, and joint pain, so reducing inflammation is important to your health. According to a study cited in the Journal of the American College of Nutrition, the herbs and spices that best reduce or suppress inflammation and protect against DNA damage are: • Cloves  • Ginger  • Rosemary  • Turmeric  • Paprika  • Sage  • Cumin Of all the spices listed above, turmeric is a health superstar! That’s because it contains curcumin, an antioxidant compound found in the root of the turmeric plant. Years of studies continue to show that turmeric helps to: • Protect brain function  • Reduce the risk of memory loss  • Aid digestive and cardiovascular health  • Improve the immune system  • Prevent the growth of certain cancer cells  • Improve liver function (your body’s natural detoxifier.)  • Reduce cholesterol level  • Reduce joint pain and improve flexibility (especially in arthritis sufferers)  • Serve as a natural antibiotic, inhibiting the growth of bacteria What’s the best way to get all the health benefits of turmeric? Scientists note that combining black pepper with turmeric increases the amount of curcumin your body can absorb. (India and Thai recipes often contain both!) So mix the two spices when you’re cooking with turmeric! (See recipes below.)

It’s important to know which spices do what! Below are my favorite spices, listed by health benefit: ➢ To lower blood sugar: Cinnamon. ¼ to ½ teaspoon of cinnamon twice a day can lower your triglycerides and blood sugar. ➢ To get well faster: Garlic. Fresh garlic or garlic powder does more than add great flavor; garlic is a natural antibiotic, so if you are around people who are sick, or you feel under the weather, add a little extra to your recipes! To get the greatest benefits, chop garlic and let it sit for 15 minutes before cooking.(This lets the active form of phytochemicals develop, according to the American Institute for Cancer Research.) ➢ To relieve an upset stomach and reduce pain from arthritis: Ginger. Use fresh ginger in recipes and smoothies; dried as a tea (particularly good for stomach distress) or in an extract form, available at health food markets. ➢ To increase your body’s antioxidant activity: Oregano. According to a study by the USDA, oregano has the highest antioxidant activity of the 27 fresh herbs the organization tested. ➢ To help prevent memory loss: Sage. (Sage tea also soothes sore throat pain.) As noted earlier, turmeric is also an excellent memory protector. ➢ To increase mental clarity: Rosemary. (Rosemary also fights food-borne bacteria.) ➢ To boost your metabolism: Red Chili Pepper.  Yes, it's a temporary boost, but chili pepper can also help you feel more satiated. ➢ To improve mood (and help alleviate PMS symptoms): Saffron. Steep in hot water for a "saffron tea" or use it to season soup, quinoa or brown rice. ➢ To inhibit breast-cancer cell growth: Parsley. According to a study from the University of Missouri, add 1 to 2 teaspoons a day. ➢ To enhance flavor healthfully, try: • Coconut Aminos, a great replacement for soy sauce. • Tahini, a great source of calcium! Tahini is made from ground sesame and has a consistency similar to almond butter. It makes an excellent dip for veggies and a tasty spread for crackers/rice cakes. You’ll find it in the ethnic aisle of your grocery store. Spicing up your diet is an easy way to enhance your life and add flavor to your foods without adding calories, fat, sugar or sodium. See my spiced recipes below!

This Month's Recipes:

I could write an entire newsletter about just one spice: turmeric. It is the superhero of spices! So I’ve included three recipes this month that include this powerful cancer-fighting, brain-boosting spice. Turmeric Tea Ingredients  • 2/3 cup hot water  • 1/3 cup steamed coconut or almond milk (or you can use cold/room temperature)  • Juice of 1/2 fresh lemon  • 1 tsp turmeric  • ½ tsp honey (optional) Place 1 teaspoon fresh-ground turmeric in a mug or double-walled cup. Heat water to just before boiling. Pour hot water into mug and stir. Add steamed almond milk, lemon and honey (optional) and stir again. Let steep two minutes and drink.

Western Scramble Ingredients  1 16-ounce package organic sprouted firm tofu OR four free range eggs beaten  1 TBSP extra virgin olive oil  1/2 cup diced white onion  3/4 cup finely chopped red pepper  1/2 cup finely chopped jalapeño pepper (or other pepper of your choice)  1/4 tsp coriander   1/2 tsp cumin   1/2 tsp of fresh minced garlic OR 1/4 tsp garlic powder  Ground black pepper and kosher salt to taste  1 1/4 tsp ground turmeric   3 TBSP chopped green onions (about 2)  1/2 avocado, sliced Directions  Remove the tofu from its package and place tofu between 2 plates. Press to remove excess moisture. Place tofu in a medium bowl and mash well using a fork so you get a crumbly consistency. (If using eggs, gently beat 4 eggs together in medium bowl until yolks are broken up and mixed well).  Heat olive oil in a large skillet over medium heat. Add the onions and peppers and cook until soft, 3-4 minutes. Stir if needed to prevent sticking.  Sprinkle vegetables with the coriander, cumin, garlic and salt and continue cooking until just incorporated and fragrant, 1 minute or so. Pour in the mashed tofu or egg mixture and add the turmeric along with 2 tablespoons water (eliminate water if using eggs), and cook until the mixture is warmed completely, 1-2 minutes. Remove from pan; garnish tofu/egg scramble with green onion and sliced avocado. This is a great morning dish, and you can change it up with whatever ingredients you have on hand: mushrooms, pinto or black beans, even salsa! Quick note: Turmeric stains! Don't get it on your clothes!

Oven Roasted Cauliflower with Turmeric and Garlic Ingredients  1 head cauliflower, cut into florets  4 TBSP olive oil   2-3 cloves fresh garlic, chopped or minced   1 ½ teaspoon turmeric  1 jalapeño, finely diced  1/3 tsp black pepper Directions  Preheat oven to 425 degrees F. Whisk together the olive oil, jalapeño, garlic, black pepper and turmeric in a small bowl. Pour into a gallon-sized resealable zipper storage bag. Next, add to the bag the chopped cauliflower to the bag. Shake gently, ensuring that the florets are well-coated. Place coated cauliflower in a medium baking dish, single layer. Roast until lightly golden brown and just tender, 25 to 30 minutes. Check halfway through cooking and turn or flip florets if necessary. Serve warm, as a side dish or add your favorite protein to make it a main dish.

Spice Tips I wanted to share an important spice tip and my favorite brands to help you quickly, safely and easily Spice Up Your Health! Spice Tip: Whenever possible, buy whole spices and grind them yourself.The pre-ground, packaged brands on supermarket shelves may contain other ingredients such as rice, flour or salt. The FDA does not require manufacturers to list additional ingredients! Also, what you find on the shelves of grocery stores may be six months to a year old. Whole spices have a longer shelf life. So do yourself a favor and grind your own spices or select high-quality brands. The brands I like the best are: • Bragg Liquid Aminos Seasoning: Uses non-GMO soybeans; no preservatives added. A great alternative to soy sauce! • Organic, Fair Trade certified spices from Frontier, the first company to introduce Fair Trade Certified™ spices in the United States. Whole Foods carries them. • KRUPS Electric Spice and Coffee Grinder Cooks Illustrated magazine tested 12 models and this came out on top. Note that once you use a coffee grinder for spices, you don’t want to use it for coffee beans! Make it a dedicated spice grinder only!

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