Nutrient-dense spotlights from this week’s menu

Wild morel and grilled asparagus soup

Though it is cooked and used like a grain, wild rice is neither a rice nor a grain, but the seed of an aquatic grass native to the Great Lakes region. About 40% of wild rice is harvested by hand in the traditional manner by Native Americans in canoes. The rest of the commercially sold wild rice is cultivated in man-made paddies and machine-harvested, the largest producer being California. Want to know if your wild rice was wild-foraged or cultivated? The key is in the color! Hand-harvested wild rice is immediately parched over open fires, giving it a variety of distinct matte colors, ranging from a ruddy red-brown to a subtle gray-green. It then is scarified to remove part of its bran, resulting in a final color that has a mottled black, grey, and brown coloring. Cultivated varieties of wild rice are left to cure and slightly ferment out in the weather for several weeks after harvesting, where it develops its characteristic shiny, dark brown/black kernels and distinctive taste. Wild rice is a chewy starch with a nutty undertone. It contains almost twice as much protein and iron as brown rice and is an excellent source of soluble fiber. Try using wild rice in your spring rice dishes as it lends itself to both hot and cold recipes wonderfully.

One of spring’s first vegetables, asparagus, is related to onions, garlic, and other plants in the Lily family. Asparagus was used medicinally long before it was eaten as a vegetable. The actual medicinal property in asparagus is a substance called asparagine, nature’s most effective kidney diuretic. Asparagine has shown to break up any oxalic and uric acid crystals stored in the kidneys and muscles and help the body to eliminate them. This is what will produce the stereotypical strong urine odor after eating asparagus. Asparagus is also the food highest in glutathione, the body’s master antioxidant. Glutathione has many critical roles in the body not limited to the direct neutralization of free radicals, regeneration/recycler of vitamins C and E, detoxification, regulation of cellular proliferation and apoptosis (cell death/natural turn-over of cells), and is vital to mitochondrial function and therefore our energy and metabolism. In addition to these health benefits, asparagus is also a good source of vitamins C, E, and selenium—all three important antioxidants and vital support for our cells.

Lamb borscht with coriander crème fraiche

Bok choi is a variety of Chinese cabbage and is a member of the Brassica family which includes other vegetables such as broccoli, kale, and mustard greens. Bok choi is an excellent source of vitamin C and A (in the form of carotenoids—plant pigments with a host of antioxidant properties), as well as vitamin K, potassium, folate, manganese, and a plant-based source of calcium. The antioxidants found in bok choi provide the body with anti-inflammatory benefits and lower the risk of oxygen-based damage to your cells. Anti-inflammatory phytonutrients (plant compounds) help to balance the inflammatory reactions in your body by encouraging inflammation when needed and suppressing it when it’s not. This delicious vegetable is ready for harvest from local farms now and is a tasty and nutritious spring vegetable to incorporate into your weekly repertoire. 

Crème fraiche, “fresh cream”, is cultured fresh cream which results in a thick, custard-like consistency with a slightly tangy flavor. This creme fraiche was produced locally by Lifeline Farm. Located in Victor MT, Lifeline Farm is a family-owned organic and biodynamic dairy, producing a multitude of fine cheeses, milk, grass-fed organic beef, and organic/biodynamic pork. Long revered by the Swiss as an excellent dual-purpose (milk and meat) breed, Lifeline’s Brown Swiss dairy cows produce a rich milk, in which they bottle and craft locally into fine cheeses and cultured butter. Grass fed milk and cream have a host of nutritional benefits, one being its higher level of Omega 3 fatty acids as well as conjugated linoleic acid (CLA). CLA is a naturally occurring trans fatty acid produced by the bacteria in ruminant animal stomachs from the omega 6 fatty acid, linoleic acid, found in grass. CLA has shown to reduce inflammation, promote healing, improve body composition by increasing fat metabolism, increases muscle mass, regulates genes involved in lipid (fat) and carbohydrate metabolism and vascular health, and improves bone formation by enhancing the absorption of dietary calcium and stimulating the maturation of bone-forming cells called osteoblasts. Grass fed milk is also a good source of fat-soluble vitamins E, A, and D, as well as selenium, zinc, B12, and B2. Grass fed milk also contains iodine, an important mineral for proper thyroid function that can be deficient in diets low in seafood and sea veggies and those that adhere to a whole-food, unprocessed, way of eating. 

Purchasing this lamb borscht is a great way to support local farmers as all ingredients are sourced from Montana farmers and ranchers!

Spring Salad

Although cucumbers have not received as much love as other vegetables in terms of their overall nutrient richness, this much-loved food provides us with a unique combination of conventional nutrition and phytonutrients. Cucumbers are an excellent source of vitamin K and molybdenum, and a good source of pantothenic acid, vitamin C, B1, biotin, copper, magnesium, manganese, phosphorous, and potassium. Where cucumbers really shine is in their content of phytonutrients. There have been 73 different phytonutrients identified in cucumbers that have been shown to provide us with antioxidant and anti-inflammatory benefits. The antioxidants in cucumbers have shown to help with blood sugar regulation and reduction of the reactive oxygen species (free radicals) created when our blood sugar is chronically dysregulated. 

Fresh spring arugula is a nutritional powerhouse! Arugula is known to be an excellent source of anticancer phytochemicals that fight free radical damage and slow the aging process. Many of arugula’s benefits are due to its generous amount of vital nutrients K, A, and folate. In addition, it is a good source of beta-carotene in the form of carotenoids, which have shown to be a strong immune enhancer and protector/supporter of eye health. In addition, arugula contains a punch of your daily vitamin K, which is absolutely essential for bone health. Arugula is also a great source of plant-based calcium. It is similar in calcium quantity to spinach but has fewer mineral-blocking oxalates. This means that less calcium is inhibited, and your body can actually absorb and use more! Looking for more ways to incorporate arugula into your meals? Try making an arugula pesto by simply using arugula instead of basil leaves. Arugula can also be used in place for lettuce or leafy greens (kale, chard, spinach) in any of your favorite recipes, lending a nice peppery bite to the dish! Local farmers have a plethora of arugula this time of year and it’s easily accessible. Don’t miss out on this delicious and nutritious versatile green! 

Traditional sourdough bread is made with three ingredients: flour, water, and salt. The bread undergoes a lengthy 24-hour fermentation process which involves lactic acid bacteria and yeast and is cultivated in a sourdough starter. Sourdough bread may be easier to digest for those that are gluten sensitive as the fermentation process pre-digests the gluten, breaking down some of the indigestible proteins that may cause indigestion and digestive distress. The fermentation process also appears to improve the bioavailability of the naturally occurring B vitamins and minerals, making them easier for the body to absorb and use them. Sourdough bread may keep you fuller longer due to the presence of both soluble fiber and resistant starch which help generate a feeling of satiety. The fermentation process increases the levels of organic acids in the bread which slows down the breakdown of the carbohydrates, helping to stabilize blood sugar levels and promote sustained energy. One taste of this delicious and slightly tangy sourdough bread and it’ll become a family-favorite staple in your kitchen. 

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.

• Levy, J. (2019, October 4). Top 10 Arugula Benefits for the Heart, Gut & More. Retrieved from https://draxe.com/nutrition/arugula/

• Mateljan, G. (2015). The World’s Healthiest Foods: The force for change to optimal health with health-promoting foods and nutrient-rich cooking.Seattle, WA: George Mateljan Foundation.

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

• Pizzorno J. (2014). Glutathione!. Integrative medicine (Encinitas, Calif.), 13(1), 8–12.

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