So I Broke My Elbow....

So I broke my elbow…. put your microscopic violin away. Whenever I get sick or injured, which luckily does not happen often, I always look for nutritive solutions which can assist in my recovery. To make light of an annoying aliment, I utilized the opportunity to take an expansive view of my diet and see if I am lacking in certain nutrients that could aid in recovery. With broken bones and damaged ligaments, I immediately thought about calcium, phosphorus, Vitamin D and protein as well as anti-inflammatory agents to further assist with healing.

Calcium, Phosphorus, and Vitamin D are essential for making bones strong and healthy. Common sources of calcium and phosphorous include milk, yogurt and cheese, additionally, calcium can also be found in salmon and sardines (especially if the bones are consumed), almonds, and dark leafy greens (kale, turnip greens, spinach and collards). Calcium is also fortified in orange juice, many cereals, tofu, and plant-based milks.

Phosphorus is a major component in bone mineralization and can be found in whole grains, certain vegetables (broccoli, mushrooms, pumpkin, and corn to name a few), legumes, and chocolate. 

Calcium, phosphorus, and Vitamin D work together to allow for the most advantageous absorption. Vitamin D can be obtained from the sun’s rays, supplements, and food. Food sources of Vitamin D are limited but can be found in egg yolks, fatty fish, oysters, fortified milk and bread. According to the Academy of Nutrition and Dietetics, men and woman should consume 1000 mg of Calcium a day and 600-800 IU of Vitamin D daily; these amounts increase after age 50. 

Vitamin C is an important anti-inflammatory agent that boosts the immune system as well and encourages bone growth, muscle and cartilage development. Vitamin C is found in most fruits and vegetables.

To try and eat the most “healing” foods which provide my body with the essentials necessary to foster a speedy recovery, I dabbled in some roasted organic chicken, plenty of Siggi’s yogurt, eggs, upped my intake of orange carrot juice, and made sure that I had an array of whole grains and satisfying dark, leafy greens.

If you are dealing with an aliment or just want some recipe ideas to increase your vitamin C, D, phosphorus and calcium intake, here is what I made recently (with some major help from my buddy). I hope you get inspired!

Roasted butternut squash topped with toasted pumpkin seeds, pomegranate seeds, and shaved parm

Butternut squash is not only one of my favorite squashes it is loaded with beta-carotene, fiber, vitamin C and calcium! This was a delicious Fall-appropriate dish that was bursting with color and flavor. Cubed butternut squash was tossed with canola oil and roasted for 30-40 minutes. Once tender and slightly caramelized, I topped the squash with shaved parm, toasted pepitas, pomegranate seeds, and finished with aged balsamic.

Wheat berries with organic rosemary roasted shiitakes, and dino kale (lacinato kale)

Wheat berries are phosphorus rich, the mushrooms contain potassium and the kale is dense in calcium, vitamins A, K and C. This was a really earthy dish. I cooked the wheat berries in low-sodium vegetable stock for added flavor and braised the kale in stock as well. The mushrooms were roasted with rosemary and olive oil for 30 minutes and then mixed together with the kale and wheat berries.

The cool lime dip was a nice contrast for the spiced carrots which are beta-carotene rich and a nice alternative to a starchy side.

Moroccan spiced organic purple carrot fries with lime coriander dip

1-bunch carrots
1-tablespoon canola oil (eyeball depending on the amount of carrots you have)
2-tsp Moroccan spice blend (chili powder, turmeric, garlic powder, salt, cumin, black pepper, chili flakes, oregano, onion powder, and coriander)

Lime Coriander Dip

¼ cup fat free plain Greek yogurt, vegenasie, or mindful mayo

Juice of ½ a lime

1 tsp coriander

Preheat oven to 375° F

Cut carrot into sticks

In a bowl coat carrots with canola oil and spice blend

Transfer to a roasting pan and spread out evenly

Roast for 20-30 minutes until tender and slightly crisp

Mix all the dip ingredients together

Happy Healing




Sources

Quick Fix Mexi Night

Sometimes you just can’t help but get those cravings for gooey, cheesy, spicy goodness. Instead of going to the local greasy fryalator restaurant, I opted to make these simple, healthy, and tasty quesadillas that fulfilled my mexi craving. Obviously, to no one’s surprise, I had to take a healthful spin on these quesadillas and chose Ezekiel’s sprouted grain tortillas as my foundation. These tortillas are more substantial than your average white flour variety and offer a more robust flavor while providing essential vitamins, minerals, and fiber which are not always offered in your run of the mill refined form. For the interior, I used canned low sodium fat free vegetarian refried beans and spread the mash down as my base. For my layers, I caramelized some onions, blanched some asparagus, and roasted a poblano pepper. To top it off, I used about a tablespoon and a half of shredded monterey and cheddar cheese per quesadilla and some organic Muier Glen corn and black bean salsa. I placed another tortilla on top and pressed down slightly and baked for 10-15 minutes or until the cheese was gooey. I topped off these fiestas on a plate with some sliced avocado and pickled jalapeño and was in spicy cheesy Mexican heaven. I am sure these quesadillas are an insult to any Mexican quesadilla purest, but these were great, very simple, and up for a variety of interpretations.

Additional fillers:

Sautéed mushrooms

Blanched broccoli

Roasted red peppers

Sundried tomatoes

Black beans

Spinach

“Beans, beans the magical fruit, the more you eat the more you toot!” Well, that being said, beans are not a fruit but are a legume and are considered part of the vegetable and protein family. They definitely do have some magical attributes! Beans are loaded with calcium, protein, iron, folate, and phosphorus. They are a great source of fiber and can get things flowing, hence the lovely rhymes. Depending on the preparation, beans can be fat free and are a great food choice to help fill you up without being calorically dense.

To accompany my quesadillas, I made an uncomplicated smoky and spicy tomato soup that completed my fiesta….all I needed was some chilled Patron with lime and a mariachi.

3 cups diced onions

1 clove garlic diced

1 tablespoon olive oil

2 teaspoons ground cumin

2 teaspoons paprika

1 teaspoon dried oregano

1 quart low sodium vegetable broth

1 28 ounce canned San Marzano diced tomatoes

3 teaspoons minced canned chipotles in adobo with 2 teaspoons of adobo sauce

Optional Garnishes:

Fat free sour cream

Sliced avocado

Shredded cheese

Cilantro

Scallions

Crumbled baked blue corn tortilla chips

Sauté onions in oil until softened, 5 minutes.

Add garlic, cumin, and oregano and stir for 3 minutes.

Add broth, tomatoes, and chipotles, cover and bring to a boil.

Reduce heat and simmer for 30 minutes.

Turn soup off, allow to cool slightly, and blend in either a blender or with an immersion blender.

Serve and garnish

Name That Omega-3

This snack or appetizer was inspired by a dish served at Prune restaurant in the east village. The chef Gabrielle Hamilton explained that the dish she serves of canned sardines, Triscuits and cornichon were based on the meals that she ate and could afford as a young newly transplanted New Yorker. Yet although simplistic, the combination of spicy mustard, minerally meaty fish and salty cornies are delicious and satisfying and a great way to get your omegas. The sustainable canned Portuguese Sardines weren't at all fishy and packed protein, calcium, iron, B12, vitamin D, phosphorous and of course omega-3. Omega-3 is a type of polyunsaturated fat and is essential to the diet because it cannot be made in the body. Omega-3 fat protects against multiple forms of cancer, is anti-inflammatory, assists in increasing good cholesterol and lowers bad, decreases the risk of blood clots and heart attacks and because of the incredibly high calcium content in sardines, helps prevent bone loss and improves bone strength.

If simply taking the sardines out of the tin and smothering them with mustard isn’t your forte, consider adding them to a salad, stuffing them in your sandwich, smashing them on your crostini, mixing them with your pasta or chopping them up in your sauce or marinade, the options are endless and to your benefit!

Fra Diavolo and Lycopene!

Succulent, spicy and simple, this shrimp dish is composed of caramelized onions, garlic, serrano pepper, toasted cayenne and oregano, caramelized tomato paste, North Fork Pinot Blanc, San Marzano tomatoes and jumbo shrimp

Toasting the spices releases the essential flavors and natural oils.

San Marzano tomatoes are extremely flavorful, juicy and delicious and the only type of canned tomato to consider when making a sauce.

The canned tomatoes in this recipe not only offer incredible flavor, but tomatoes contain a very functional component, lycopene. Lycopene is a photochemical, which means it is a substance in the plant that acts as a natural defense and helps reduce risk of diseases. Lycopene preserves bone health, reduces the risk of prostate cancer and heart disease. Lycopene is more readily available when cooked and eaten with fat, such as olive oil. Tomato based sauces that are made with vegetable oil and/or have the addition of a little cheese are an excellent way to ensure your consumption of lycopene.

These meaty shrimp were extremely simple to make, but are high is cholesterol, so should be eaten in moderation. There are benefits to eating these pink crustaceans; they are a good source of protein, are low in saturated fat and contain iron, niacin, zinc, phosphorous, selenium and vitamin B12. 

So throw some shrimp......in the tomato sauce!