Potato & Broccoli Salad
Get ready for picnic season with this healthier alternative to potato salad.
Ingredients
- 3-4 large russet potatoes, diced
- Small head of broccoli, cut into small pieces
- 15 oz can of chickpeas, drained but reserve the liquid
- 3-4 scallions, thinly sliced
- 2-3 cloves garlic, minced
- Juice of 1/2 lime
- 1/2 cup white wine vinegar
- 1 teaspoon honey or maple syrup
- Salt, pepper, rosemary, thyme
Instructions
Cook the potatoes, drain and cool. I like to cook (microwave or steam) the broccoli until al dente. I also like to sauté the onions and garlic but you can add them raw. Sauteing them brings out the sweetness of the onions. Add the potatoes, broccoli, chickpeas, onions, garlic to a bowl. For the dressing: combine the chickpea liquid (aquafaba, white wine vinegar, honey, lime juice, thyme, and rosemary in a blender cup. (I use a stick blender for the mixture) Blend until smooth and add to the potato and broccoli mixture. Add salt and pepper to taste.
Be creative and add other vegetables or mushrooms.
Inflammation is a natural processIt is triggered when body tissues are damaged due to physical trauma or injury. The inflammatory response facilitates the removal of debris and pathogens and is also essential for the repair process.
My inflammation class focuses on the damage caused by acute inflammation inside the body.
Here are some tips to manage inflammation due to injury on the outside of the body.
Symptoms of acute inflammation include:
- pain (due to swelling caused by fluid build-up which places pressure on nerve endings)
- redness (due to capillaries which are filled with more blood)
- immobility or loss of function in the inflamed area
- heat due to increased blood flow
The inflammatory process starts with the production of inflammatory chemicals like histamine, kinins, prostaglandins, and lymphokines. These promote dilation of small blood vessels at the site of injury and increase the permeability of capillaries. This facilitates the delivery of immune cells to the site that destroy pathogens; stimulates local blood clotting which creates a physical barrier to the spread of infection throughout the blood stream, promotes tissue repair, and removes debris from the site of the injury.
So, if inflammation is a natural response to injury or trauma, and it is needed for healing, what happens if a person takes an anti-inflammatory drug such as an NSAID as soon as an injury occurs to reduce inflammation, swelling and pain?
A recent research study reveals the answer to this question and also offers some insight as to why some people who are injured have long-term chronic pain while others recover and have no residual pain.
The authors of the study reported that patients who had lower back pain along with higher inflammation levels were more likely to experience resolution of pain within three months than patients who had lower levels of inflammation. The researchers reported that blocking the inflammatory response with medication can prolong musculoskeletal pain.
This same result was found in mouse studies. Blocking inflammation with dexamethasone (a steroid drug) or diclofenac (an NSAID) relieved pain within the first week but resulted in more sustained pain over time. Mice given a saline control or pain medications that did not lower inflammation levels had pain resolution in a significantly shorter period of time than mice that were treated with anti-inflammatory drugs.
People all over the world reach for anti-inflammatory drugs when they are injured to relieve pain, and most people think all inflammation is bad. Doctors reinforce this idea by prescribing drugs for inflammation and pain in response to injury. But there is a difference between acute inflammation due to injury and chronic inflammation that is due to poor health. Acute inflammation plays a role in healing, while chronic inflammation contributes to disease onset and progression.
The next time you have an injury – due to a fall, a car accident, bumping into something – it’s best to just let it heal. Pressing through and dealing with the discomfort now is the best chance of not having chronic pain in the future.
Alejandro Manjarrez PhD. "Early Inflammation Protects Against Chronic Pain, Study Finds." The Scientist May 12 2022.
Pam Popper, Wellness Forum Health
The objective of Nurture Your Health is to learn how to remain or become a healthy person, rather than to remain or become a sick patient. Most people do not pay attention to their health until they are sick. It is important to prioritize learning about health and investing time and resources in adopting the right diet, engaging in the right exercise, and paying attention to other factors that lead to optimal health. Make learning about health interesting and fun. Use this information to take control of your health and make better and informed decisions about what you eat, which lifestyle choices you make, and the medical care you receive.
This information is not a substitute for medical advice.
Liz Fattore
Nurture Your Health
Licensed Food Over Medicine Professional
Tortilla Soup
This uncomplicated, and tasty soup hits the spot and it is quick and easy to make.
Ingredients
- 8 cups Veggie broth,
- I cup cooked rice
- 1 can black beans
- 1 can Ranchero beans,
- 1 can crushed fire roasted tomatoes.
- 1/2 red onion, chopped
- 4 cloves garlic, chopped
- 2 carrots, peeled and sliced
Spices: Cumin, Tumeric, Chile powder, salt, pepper
Instructions
Sweat the chopped onions and garlic in a little veggie broth. Add the spices (I used about a teaspoon each of the Cumin, Turmeric and Chile powder. You can add more later after tasting.
Add the broth and let simmer about 20 minutes. Drain the black beans and add to broth. Add the ranchero beans with sauce included. (I use the 365 brand from Whole Foods. It’s cheap) Add the tomatoes. Simmer another 20 minutes.
Add as much of the cooked rice as you like. Less rice makes it more “brothy.” Top with cilantro, a toasted tortilla and avocado.
Plant Based Paella
My version of this Spanish dish doesn't include meat, but you can add your own.
Ingredients
- 1 fennel bulb, thinly sliced (remove V shaped core)
- 1 onion, thinly sliced
- 4 cloves garlic, thinly sliced
- 4 0z green beans, fresh or frozen
- 1 cup short grain rice, uncooked
- paella seasoning (this is available in little sachets or in the Hispanic section of a grocery store)
- 1 cup fava beans cooked or canned
- 1/4 cup roasted red peppers
- 1/2 cup almonds
- 1 lemon
INSTRUCTIONS
Preheat oven to 400 degrees. Place large oven proof skillet over medium heat with a little vegetable broth (or 1 tablespoon olive oil). Add fennel, onion and garlic, sprinkle with salt and cook, stirring occasionally until softened . Add the rice, cook and stir til rice is glossy, about 2 minutes.
Add the paella seasoning and cook and stir until fragrant (1 minute). Add 2 cups water and 1/2 tsp salt and bring rice to boil. Reduce heat and simmer about 10 minutes.
Trim green beans and cut into 2-inch pieces. In a large bowl, toss green beans, fava beans and red peppers, season with salt and pepper. Add the vegetables on top of the rice and spread evenly (after the rice has simmered). Place skillet in oven and bake about 15 minutes.
Toast the almonds in a small pan until lightly browned, then roughly chop.
When rice is finished baking, return to medium heat and cook until the bottom of the rice becomes crisp - 2 or 3 minutes. Halve the lemon and squeeze half over the rice. Sprinkle with the almonds.
Beans and Rice
Beans and rice are a staple in many cultures around the world and it certainly does not need to be boring! This grain and legume combo provides needed nutrients, so let's add more. This dish is low cost and filling and a great one pan meal. Extra vegetables and seasonings make it pretty tasty! Here is my recipe below, but you can modify it and make it even more spicy. Prep time was about 30 minutes. Serves 6
Ingredients
- 1 cup rice (white or brown)
- 1 can black beans (UNDRAINED)
- 3/4 cup frozen corn
- 1 shallot or small onion, diced
- 1 red pepper, diced
- 1 cup vegetable broth
- 1/2 jar salsa
- splash of balsamic vinegar
- 1/2 teaspoon cumin
- 1/2-3/4 teaspoon dried cilantro
- salt and pepper to taste.
- 1/2 lime
Instructions
Add the diced onions to a large, hot skillet. Sauté and stir so that they do not stick. Meanwhile, start cooking your rice.* Once onions are a bit browned, add the diced red pepper. Stir and sauté for a few minutes. Add a splash of balsamic vinegar. Stir in the corn and about half of the vegetable broth. Stir and simmer for a few minutes. Add the undrained black beans and salsa. Stir. The mixture should be a bit creamy. Add the seasonings and squeeze in the lime juice. Add more vegetable broth if needed so that the mixture is creamy. Add in your cooked rice and stir. Add more broth if needed as the rice might absorb the moisture. Let simmer a few minutes to meld the flavors. Top with a few slices of avocado if desired.
*Rice cooking tip: I cook my rice like pasta, adding more water than needed. Once done, drain the excess water.
