Nutrient-dense spotlights from this week’s menu:

Sesame, Seaweed & Cucumber Salad

Ginger, Zingiber officinale, received its Latin name from the Latin translation of the Sanskrit word sringavera, which means “horn-root”, from the fancied resemblance of its misshapen flattened rhizome (root).  A relative of turmeric and cardamom, ginger is an exotic tropical plant that originated in India and China and has since been cultivated mainly in Jamaica, Africa, and the West Indies. 

Fresh ginger is juicy, hot, and fibrous, with a pungent and almost peppery flavor and refreshing sharpness. The flavor and texture of ginger varies according to the season in which it was gathered and the length of time it was stored. The older roots tend to be tough, fibrous, and strong tasting, whereas the younger roots are mild and tender. Ginger is traditionally used as a natural remedy for stomach unease, nausea, dyspepsia (stomach pain, heartburn, fullness), and sea sickness. It has also known to help regulate blood sugar, reduce inflammation, alleviate muscle and joint pain, and support the body with a wealth of antioxidants. Ginger has also shown to be antifungal and antibacterial. 

Looking for an easy way to peel ginger? Use the edge of a spoon to scrape the skin off of the root. This will result in losing less of the flesh than if you were to use a vegetable peeler or a paring knife. 

Wakame seaweed is a brown or deep green seaweed commonly used in Japanese cuisine. It has a briny and slightly sweet flavor that is overall quite mild. Wakame is a good source of vitamins, carotenoids, Omega 3 fatty acids, and rich in minerals such as manganese, folate, sodium, magnesium, and calcium.  Incorporating seaweed into your diet is a reliable food-first source of the essential mineral iodine. Diets that are low in processed foods and those that cook with and use sea salt or mineral salt will need to incorporate iodine rich foods such as seafood or seaweed to obtain this mineral in their diet. Iodine is an important mineral for optimal thyroid function as it is necessary for the creation of active thyroid hormones. 

Seaweed has some special components that aren’t found in any land-based vegetables. In particular, fucoxanthin is a type of carotenoid that gives seaweed a brown pigment and has potent anti-cancer properties, the potential to boost metabolic rate, and reduce chronic inflammation. The antioxidant and anti-inflammatory properties of fucoxanthin can help halt contributors to heart disease such as high LDL cholesterol, low HDL cholesterol, and chronic inflammation. Seaweed also contains fucoidan and laminarins, sulfated polysaccharides that have been shown to have antiviral properties. The sulfated polysaccharides can block the interaction between many viruses and host cells. Seaweed also appears to contain other antiviral components that are enhanced by light and not only protect our cells but can directly inactivate the virus particles themselves. Fucoidan and laminarins have also shown to be neuroprotective, slow blood clotting, and may help modulate the immune system

It is important to note that some components of seaweed, specifically the carotenoid fucoxanthin, requires dietary fat in order to be well absorbed. 

Vietnamese Shrimp Curry with Coconut Milk & Lemongrass

Shrimp is the most commonly consumed seafood worldwide. It is a lean protein source and is a fantastic food-first source of selenium. Selenium is an important micromineral for supporting thyroid health and the conversion of thyroid hormones. It is also an important mineral for the antioxidant system that protects our bodies from cellular degradation as well as supportive of the detoxification process. Wild-caught shrimp contain anti-inflammatory Omega 3 fatty acids, as well as around 25% of your daily need of Vitamin B12. Shrimp also contains astaxanthin, a carotenoid (orange/red pigment) that has shown to have powerful antioxidant and anti-inflammatory actions in the body. Crustaceans and sea life that contain a deep red-orange color (such as salmon, shrimp, and lobsters) feed on astaxanthin-producing organisms, which helps protect their immune system and increase their fertility. From a nutritional standpoint, astaxanthin is considered one of the strongest antioxidants in nature and may also contain neuroprotective properties. 

Basil is an aromatic herb in the mint family, the same family as other nutrient-dense herbs including mint, oregano, and rosemary. Italian basil is the most common basil used in cooking, though there are over 35 varieties of basil cultivated for culinary and therapeutic uses. Basil contains antioxidant-rich volatile essential oils which are light and small enough to travel through the air and pores within our skin. These volatile essential oils are what give basil its distinctive smell and taste and are responsible for many of the health benefits found in basil. Herbs, such as basil, contain these essential oil compounds to help the plant defend itself from predators such as bugs, rodents, or soil pathogens. When we ingest these plants, we experience a similar benefit: a boost in our immune system and protection from disease. These volatile oils have been shown to provide protection against unwanted bacterial growth, making basil an antibacterial herb. One of basil’s volatile oils, eugenol, has been the subject of extensive studies as eugenol can block the same enzyme in the body as many non-steroidal over-the-counter anti-inflammatory medications (NSAIDS) such as aspirin and ibuprofen. The enzyme-inhibiting effect of the eugenol in basil qualifies basil as an anti-inflammatory food that can provide important health benefits and symptomatic relief for individuals dealing with inflammatory health issues. In addition to these benefits, basil is packed with antioxidants, helping the body to reduce oxidative stress and slow the effects of aging and cellular damage.   

Black Truffle Asparagus Soup

Black truffle oil is considered a delicacy and is used to punch up the flavor of dishes ranging from soups, vegetables, pizza, pasta, meat, and rice dishes. Truffles are a type of fungi and have been reputed as one of the most delicious foods known to humans. Black truffles are native to southern Europe and defied cultivation until around the 1970s. Today, 90% of the truffles used to create truffle oil are cultivated in oak or hazelnut orchards in France, New Zealand, and North Carolina.  The fungi grows underground, attached to the roots of host trees, and must be sniffed out by pigs or dogs trained specifically to detect their scent.  Truffles have a rich and robust flavor, earthy and slightly reminiscent of garlic, and are used sparingly in dishes, often as a finishing oil.

Interested in bringing truffle oil into your kitchen? It’s important to make sure you are purchasing an authentic truffle oil. Authentic truffle oil is made by adding edible truffles to an oil base and allowing the flavors to infuse over several days. Artificial truffle oil, commonly found on the market and at a lower price point, is produced by adding a chemical called 2,4 dithiapentane to oil which mimics the taste and aroma of truffles. The nutrition in truffle oil is largely dependent on the oil that is used for the infusion. When purchasing a truffle oil, look for one that is infused in high quality, organic, cold pressed, extra virgin olive oil. Black truffle oil infused in olive oil is rich in polyphenols, which are natural compounds with antioxidant properties that can help prevent oxidative stress and damage to your cells. Polyphenols have also been shown to help reduce inflammation, cholesterol, triglycerides, and blood pressure. 

 

Please note: This information is intended for education and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. 

 

Resources:

Ballantyne, S. (2017). Paleo principles: The science behind the paleo template, step-by-step guides, meal plans, and 200 healthy & delicious recipes for real life. Las Vegas, NV: Victory Belt Publishing, Inc.

Galasso, C., Orefice, I., Pellone, P., Cirino, P., Miele, R., Ianora, A., Brunet, C., & Sansone, C. (2018). On the Neuroprotective Role of Astaxanthin: New Perspectives?. Marine drugs, 16(8), 247. https://doi.org/10.3390/md16080247

 

Link, R. (2019, July 17). Brain-Boosting Oil or Cheap Knockoff? Retrieved from https://draxe.com/nutrition/truffle-oil/

Link, R. (2020, February 14). Ginger Benefits, Uses, Nutrition and Side Effects. Retrieved from https://draxe.com/nutrition/10-medicinal-ginger-health-benefits/

Mateljan, G. (2015). The worlds healthiest foods: the force for change to optimal with health-promoting foods and nutrient-rich cooking. Seattle: GMF Publishing.

Onstad, D. (2005). Whole foods companion: a guide for adventurous cooks, curious shoppers & lovers of natural foods. White River Junction, VT: Chelsea Green.

Trescott, M. (2019). The nutrient-dense kitchen: 125 autoimmune paleo recipes for deep healing and vibrant health. Newberg, OR: Trescott LLC.