Put Da Lime In Da Cococut and Drink It All Up

“Young, green coco-nuts. Young, green, coco-nuts.”  A wizened old Filipino man beaconed us to his stand at a summer food festival, in Seattle, with his sing song call. He reminded my brother and I of our grandpa— how could we resist?  In spite of our island roots, we had never tasted buko, as it is known in the Phillipines.  Coconut water is best drunk from a freshly cracked coconut; however, this usually isn’t an option. Thankfully, coconut water is now available, in eco-friendly packaging, at the local health food store.
I stumbled upon O.N.E.’s Coconut Water, while seeking a healing elixir for my son. It is rich in minerals, namely potassium, and had myriad health benefits:

Keeps the body cool and at the proper temperature
Rehaydrates the body
Effective in the treatment of kidney and urethral stones
Kills intestinal worms
Aids the body in fighting viruses that cause the flu, herpes, and AIDS
Helps prevent osteoporosis
Helps control diabetes
Enhances libido
Promotes bowel movements
Promotes healthy thyroid function
Improves digestion
Provides quick energy
Helps eliminate  yeast infections
Helps keep skin soft and smooth

So, what are you waiting for?  Raise a glass, or buko, to your health.

Antioxidant Blast

Give your senses a  firey blast and your body a shot of antioxidants with Spicy Cranberry Salsa.

Top a small bowl of brown rice, or quinoa, with avocado, crushed black pepper, and a scoop of this tangy, spicy goodness.  So 'ono (delicious)!
 

Directions:

Empty a 12-ounce bag of fresh or frozen cranberries into a saucepan and transfer 1/2 cup to a small bowl. Add 1 cup sugar, 1 strip lime zest and 2 tablespoons water to the pan and cook over low heat, stirring occasionally, until the sugar dissolves and the cranberries are soft, about 10 minutes. Increase the heat to medium and cook until the cranberries burst, about 12 minutes. Reduce the heat to low and stir in the reserved cranberries. Add salt and pepper to taste. Chop 1 cup raw cranberries in a food processor and add to cranberry sauce. Stir in 1 thinly sliced jalapeno, 1 tablespoon lime juice. Let cool to room temperature. Just before serving, add 2 tablespoons chopped cilantro.

*Adapted from a recipe on foodtv.com

Fiber 101

What is fiber?
Dietary fiber is plant material which cannot be digested or absorbed into the bloodstream, and which passes relatively intact through the digestive system.

There are two types of dietary fiber:

Soluble fiber dissolves in water to form a gel-like material, which binds fatty acids in the digestive system. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber does not dissolve in water, and therefore moves bulk through the intestines. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

How much fiber do we need on a daily basis?
A daily fiber intake of 20-35 grams is recommended.

Best fiber choices:     
Grains and whole-grain products
Fruits
Vegetables
Beans, peas and other legumes
Nuts and seeds

Health benefits of fiber:
Colon and rectal cancer
Breast cancer
Diabetes
Heart disease
Diverticulitis
Constipation
Weight control

5 Protein Rich Foods

1. Adzuki Beans: Hawaiians like to eat Adzuki beans nestled in the bottom of a paper cone, topped with ice cream, shave ice, and sweet syrup.  I’m not sure this is what the authors of Encyclopedia of Healing Foods had in mind when they hailed their nutritional value; but let me tell you the Hawaiian way is totally ‘ono (yummy).
Adzuki beans are  an excellent source of fiber and protein, as well as being rich in B vitamins.  They also contain trace minerals: molybdenum, copper, manganese, and zinc.

2. Quinoa: Not only is it fun to say repeatedly, but it’s also a nutritional powerhouse. This little seed contains all the heavy hitters: all the amino acids, magnesium, manganese, protein, vitamin B2, vitamin E, and fiber.  It also contains iron, phosphorous, copper, and zinc. This Latin American dynamo is the least allergenic of all the grain, making this a perfect choice for those with wheat and gluten sensitivities. Confirming the old adage, good things do come in small packages.

3. Geoduck:  Never would I eat this giant, phallic, clam (even if it is indigenous to one of my favorite places on the planet—Seattle, Washington); however, when I saw that it was mentioned in our book I had to find out what it had to offer—besides serving as fodder for numerous jokes in  my pupule(crazy) home. Geoducks (pronounced gooey-duck) are an excellent source of low-calorie, low-fat, complete protein, and contain myriad other nutrients such as: B vitamins (especially B12),

4. Crab: Who lives in a pineapple under the sea? Spongebob Squarepants. He, however, is not the one I want to throw into a pot of boiling water, and devour. It’s his boss, Mr. Krabs.  Mr Krabs’ (although spelled with a K, in this case, he’s the real deal) succulent, sweet, pink-white flesh is low in fat, high in protein, and is a moderate source of omega-3 fatty acids (300-400 ml. per 3.5 oz. serving). Krabby patty, anyone?

5.  Pistachio:  Holy nuts!  No, I’m not speaking of the crazies that go door to door selling religion, but of one of the two nuts mentioned in the bible: the pistachio.  Pistachios contain protein, heart-healthy fats, a bevy of B vitamins,  vitamin E, folic acid, potassium, and myriad minerals.