Nutrient-dense spotlights from June 17th delivery menu:
Mung Bean and Brown Rice Kitchari
Kitchari means “Mixture”, usually of two grains. It is an Ancient food, and basic to the Ayurvedic way of life. IT is a one pot dish that often composed of Mung Dal, basmati rice and a specific, skillful use of spices to produce a balancing effect to the body. The rice and mung dal create a nourishing protein combination that is easy to digest when soaked prior to cooking. Turmeric is soothing to the digestive system, and can act as a blood cleanser and also reduce inflammation, while Ginger is considered an overall body tonic as it is energizing, with the potential to increase circulation and sweating, encouraging movement of any stagnation in the body. Kitchari is often a preferred food during fasting due to the detoxification elements found in the spices.
Spring bok choy kimchi salad with tulsi lime dressing
Radishes are a member of the Brassicaceae family; a close relative to kale, broccoli, and cauliflower. The name of origin stems from an ancient Greek expression raphanos, meaning “easily reared”. The most abundant vitamin in radishes is vitamin C. Vitamin C, also known as ascorbic acid, is an essential nutrient we need to survive. One of the most important functions of vitamin C is the formation and maintenance of collagen. Collagen provides structure to the body and helps to maintain connective tissues including the skin, as well as bones, joins, and blood vessels. It also functions as a potent antioxidant, supports neurotransmitter and stress hormone production, counteracts the negative effects of sun damage, cigarette, smoke, air pollution, and other environmental stressors, and is necessary for proper immune system functioning. A one-cup serving of sliced radishes contains up to 30% of your daily vitamin C! Because vitamin C degrades over time and rapidly when heated, radishes are best eaten raw or fermented. Growing your own radishes or purchasing directly from our local farmers ensures that you’re getting the biggest nutritional bang for your buck. Radishes are in-season now and are abundantly available from our local farms and gardens. When selecting the perfect radish, bigger isn’t always better. Large radishes can have a tendency to be pithy or woody inside. Seek out radishes that are about the size of a ping pong ball or smaller for the best interior texture and flavor.
Kimchi, also known as gimchi or kimchee, is a traditional, fermented, probiotic food that is a staple Korean side dish. Traditionally, kimchi consists of fermented and salted vegetables, most commonly Napa cabbage and Korean radishes, with a variety of flavorful and spicy seasonings such as ginger, garlic, and red pepper flakes. This spicy and sour side dish is growing in popularity as a “superfood” in part because of the probiotics produced during the fermentation process. Probiotics develop during the fermentation process as bacterial enzymes are able to rapidly reproduce from the sugar molecules found in the vegetables. The longer kimchi ferments, the greater the health benefits and the higher the concentration of probiotics that develop. Fermented foods such as kimchi are functional foods for the health of our digestive and immune system. Because 70-80% of our immune system is within the gut, probiotic rich kimchi can help fight bacterial infections, viruses, common illnesses, and assist with chronic conditions. Our intestinal microbiome is one of our barrier defenses against incoming pathogens. A healthy and vibrant microbiome can help ensure that only those that are deemed safe can enter into our body. Probiotics also have notable benefits in the treatment or support of digestive dysfunction, eczema, irritable bowel syndrome, autoimmune digestive disorders, bacterial infections, and boosting our immune system. It is important to note that many of the nutritional and health benefits of kimchi result from the vegetables that are included in the fermentation process, resulting in a nutritional profile unique and tailored to the specific vegetables and spices chosen. When shopping for kimchi, it is important to always purchase kimchi from the refrigerated section of the grocery store. Because kimchi is a “live” food and contains live bacteria they must be kept cool to survive.
Ambaya’s classic kitchari
Mung beans are a small green legume related to peas, alfalfa sprouts, and lentils. What we know as “bean sprouts” in many Asian dishes are most often mung bean sprouts. Mung beans appear in cuisines around the world, most notably in India, China, the Philippines, and Korea. Mung beans contain a plethora of nutrients including folate, manganese, magnesium, potassium, folate, phosphorous, thiamine, copper, zinc, and various B vitamins. They are also a good source of fiber, protein, and resistant starch (i.e. food for our microbiome!). Mung beans contain two types of protective flavonoids known as vitexin and isovitexin. These flavonoids behave as antioxidants and free-radical scavengers that have been shown to reverse damage done to blood vessels and lower inflammation in the body. Mung beans contain many essential amino acids but must be combined with other plant sources to make a complete protein. The pairing of mung beans and basmati rice in this week’s kitchari results in a vegetarian source of all 9 essential amino acids.
Turmeric is an herbaceous perennial plant belonging to the same family as ginger. Native to India, it has been used for nearly 4,000 years as medicine, in local cuisines, and as dye. The plant’s rhizomes (roots) are harvested to produce turmeric spice. The rhizomes are boiled or steamed and then dried out and ground to produce the yellow powder many of us are familiar with. The most abundant micronutrients in ground turmeric are manganese and iron. Manganese is essential for helping the body form connective tissue, synthesize clotting factors and sex hormones, develop bone tissue, regulate blood sugar levels, and regulate fat and carbohydrate metabolism. Iron, as a component of hemoglobin, helps transport oxygen throughout the body while also helping neurotransmitters function optimally. Ground turmeric is a fair source of many micronutrients including many B vitamins, magnesium, phosphorus, copper, potassium, calcium, and fat-soluble vitamins K and E. It also contains a small amount of fiber and omega-3 fatty acids! The real star of the show with turmeric is in its polyphenol curcumin, one of three curcuminoids present in the plant. Curcumin has potent anti-inflammatory effects that make it comparable to non-steroidal anti-inflammatory drugs (NSAIDs). Inflammation is central to many chronic illnesses such as heart disease, metabolic disorder, autoimmune disease, neurodegenerative disease, and cancer, and the inclusion of curcumin (and turmeric that contains it) could be a potentially helpful food-first support to bring the inflammation down. Curcumin is also a powerful antioxidant. There is evidence that curcumin can directly scavenge oxygen free radicals and nitric oxide involved in the initiation of lipid peroxidation (the oxidizing of lipids which results in cellular and tissue damage). In addition, curcumin may have antibacterial activity, as well as the potential to lower LDL cholesterol and triglycerides. It’s been shown to assist with combatting neurodegenerative diseases, depression, and may inhibit tumor proliferation. It is also an immune modulator, playing a role in the activation of cells in both the innate and adaptive immune system.
All that being said, the compounds in turmeric, especially curcumin, are very poorly absorbed when its eaten on its own. Curcumin is rapidly metabolized in the liver and intestinal wall, so very little of it actually makes it into the bloodstream. Consuming black pepper along with turmeric can increase the absorption of curcumin by 2000%. Peperine, an alkaloid that gives black pepper its pungent flavor, can inhibit the detoxifying enzyme responsible for breaking down curcumin. It is also important to note that curcumin is fat-soluble, so cooking turmeric-containing meals with a source of fat will greatly enhance its ability to be absorbed and used by the body.
Bulgogi Korean beef short ribs
Sesame seeds may be the oldest garnish known to man, adding a nutty and delicate crunch to many Asian dishes. Sesame seeds are highly valued for their oil which is exceptionally resistant to rancidity. The famous phrase from the Arabian Nights “open sesame”, is in reference to the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. Sesame seeds are an excellent source of copper. A ¼ cup of sesame seeds contains 163% of your daily copper needs. Copper is a trace mineral that is important in a number of anti-inflammatory and antioxidant systems. It also plays an important role in the activity of an enzyme needed for the production of collagen and elastin—substances that provide structure, strength, and elasticity in blood vessels, bones, and joints. It is important to balance copper intake with zinc. The beef short ribs in this week’s menu are a good food-first source of zinc to balance the copper found in sesame seeds. Sesame seeds are also a good source of manganese, magnesium, iron, phosphorous, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. Sesame seeds are a good vegetarian source of calcium. Calcium has been shown to help protect colon cells, prevent bone loss, prevent migraines, and reduce PMS symptoms. To obtain the most calcium from sesame seeds it is best to consume un-hulled seeds as opposed to tahini, sesame butter, which typically uses hulled seeds.
Sous-vide, French for “under vacuum”, is a cooking method where food is place in a vacuum-sealed pouch and cooked in a temperature-controlled water bath. Using the sous-vide method to cook meat is a fool-proof way to ensure that heat is efficiently transferred to the meat and it is perfectly cooked from edge to edge. How does a sous-vide create the most tender meat you’ll ever eat? Meat naturally contains enzymes called cathepsins that slowly break down tough muscle tissues at first, and then work faster as the temperature increases. Giving the meat extra time in the lower temperature range of a sous-vide means the cathepsins work overtime, making an already tender steak even more tender! Cooking meat in a sous-vide also results in a juicer end result. The more loosely packed the muscle fibers are, the less they contract during cooking and the fewer juices they expel. The Korean beef short ribs on this week’s menu will be cooked for 72 hours in a perfectly temperature-controlled water bath to ensure that the ribs are succulent, juicy, and cooked to perfection. These fall-off-the-bone ribs are absolutely delicious and a meal the whole family is guaranteed to enjoy.
Please note: This information is intended for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease.
Resources:
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