1. Monounsaturated fats in olive oil are associated with lower rates of heart disease and colon cancer, and reduced risk of diabetes and osteoporosis.

2. Quercetin in onions is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps prevent cancer.

3. Rich in carotenoids, carrots may help lower cholesterol, regulate blood sugar levels, and protect against coronary heart disease and certain cancers.

4. An excellent source of potassium and manganese, zucchini provides your body with vitamins C, B1, and B6.

5. Several population studies associate an increased intake of garlic with a reduced risk of cancers, including stomach, colon, esophagus, pancreas, and breast.

6. Processing makes the cancer-fighting compounds in tomato paste more available to your body because heat breaks down the plant’s cell walls.

7. The type of soluble, cholesterol-lowering fiber found in chickpeas is not only heart-healthy, but helps stabilize blood sugars—particularly important for people living with diabetes.

8. Fresh basil boasts a healthy dose of blood-clotting vitamin K, and its oils and extracts are said to possess antibacterial and antioxidant properties.

9. Omega-3 fatty acids found in salmon promote heart, skin, and joint health. A study in the British Journal of Ophthalmology suggests omega-3s could also protect against age-related macular degeneration (AMD).

10. Data from a study published in Diabetes Care reported that a dietary pattern incorporating more low-fat dairy products may lower the risk of type 2 diabetes in middle-aged or older women.

11. According to a USDA Human Nutrition Research Center on Aging in Boston report, blueberries may improve motor skills and reverse the short-term memory loss that comes with aging.

12. A limited study at the University of Memphis Exercise and Sports Nutrition Laboratory found honey to be one of the most effective forms of carbohydrate gels to ingest prior to exercise, also functioning well in post-workout recuperation.

Salmon with Chickpea Ragu

Salmon with Chickpea Ragu

(Makes 4 servings)

• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 large carrot, peeled and diced
• 1 large zucchini, diced
• 2 cloves garlic, minced
• 2 tablespoons tomato paste
• 4 cups low-sodium chicken broth
• 1 (15.5-ounce) can low-sodium chickpeas, drained and rinsed
• 1 cup basil leaves, sliced into ribbons, plus more for garnish
• ½ teaspoon salt (optional)
• ½ teaspoon freshly ground black pepper
• 4 (6-ounce) skinless salmon fillets

Heat oil in large skillet over medium-high heat. Add onion and cook until soft, about 3 minutes. Add carrot, zucchini, and garlic and cook, stirring, until carrots are firm-tender, about 4 to 5 minutes. Add tomato paste and stir. Add chicken broth and chickpeas and bring to boil. Reduce heat to low and cook, covered, until liquid thickens, about 10 minutes. Remove skillet from heat, add 1 cup basil and ¼ teaspoon each of salt and pepper. Stir and cover to keep warm.

To cook salmon: preheat broiler. Season with remaining salt and pepper. Broil fillets for 8 to 10 minutes per inch thickness, turning once. Serve with 1 ½ cups chickpea ragu in shallow bowl. Garnish with basil.

Nutrition Facts

Per serving: 1 salmon fillet and 1 1/2 cups chickpea ragu

calories: 460

fat: 17 g (saturated: 2.5 g; monounsaturated: 7 g; polyunsaturated: 5 g)

protein: 46 g

carbohydrate: 30 g

fiber: 6 g

cholesterol: 95 mg

sodium: 550 mg

Ellie’s Blueberry Blast Smoothie

Blueberry Blast Smoothie

(Makes 1 smoothie)

• ½ cup nonfat milk
• ½ cup plain nonfat yogurt
• 1 cup frozen unsweetened blueberries
• 1 teaspoon honey

Put all ingredients into blender and process until smooth.

Nutrition Facts

Per serving: 1 smoothie
calories: 195
fat: 1 g (saturated: 0 g; monounsaturated: 0 g; polyunsaturated: 0 g)
protein: 10g
carbohydrate: 40 g
fiber: 4 g
cholesterol: 5 mg
sodium: 134 mg

Spice Things Up!

Krieger says spices such as turmeric (found in curry) and ginger provide anti-inflammatory effects—an observation especially important for anyone suffering from rheumatoid arthritis or inflammation-related ailments.

Healthier by the Dozen The Saturday Evening Post

Yerba Mate- An herbal tea native to South America. It is customary for friends in Paraguay, Uruguay, Brazil, or Argentina to matear, or meet to drink Yerba Maté.  At these cultural events, the tisane is steeped and served in a carved out gourd known as a maté and friends take turns sipping it through the bombilla, a special metal straw. The matear culminates with the friends reaching mateado, a state of clarity and high spirits. Yerba Maté contains lots of caffeine and theobromine (the main stimulant found in chocolate), and, unlike normal tea, can be steeped several times without losing strength.

Rooibos (Red Tea)- Known as red tea, or “bush tea” in its native South Africa, “Rooibos” is not at all related to Camellia sinensis. It is part of the legume family (the same family that includes peanuts). However, it is processed in a manner similar to normal tea; the red color comes from the same reaction that turns tea black. Rooibos is great late-night option because it contains no caffeine. It is also popular for its unique flavor, health benefits and high concentration of antioxidants. (Some believe that the antioxidants in red tea are more effective than those found in green tea). Red tea is also believed to reduce anxiety, and has even been used by mothers to calm crying babies.

Greek Mountain Tea- An herbal tea native to the Balkan mountain range. Also known as ironwort or shepherd’s tea, Greek mountain tea is appropriately named, as it can only grow above 3,200 feet. It comes from the Sideritis syriaca plant and is a bona fide medical wonder. The Greek medical pioneer Hippocrates first noted the benefits of drinking it around 400 BC, and modern day studies have shown that the herbal tea contains over 60 components with documented health benefits. It tastes pretty good, too. Visitors to Greece often rave about the exotic “tea from the mountains,” which is commonly mixed with traditional Mediterranean spices and served with lemon and honey.

Taboo Teas- Beverages that are consumed in certain places around the world, but might go against U.S. social norms.

Mate de Coca is a South American tea made from the leaves of the Coca plant. It contains no caffeine, but it does provide energy from another source – the cocaine alkaloid. But don’t let that fool you. It takes about 30 pounds of coca leaf to make one ounce of the illegal drug, and the amount of stimulant in this tea (about .05%) doesn’t even come close to the amount in the cocaine powder (about 99%). People of the Andes use it to combat altitude sickness, not to get intoxicated, and it is legal in the U.S.

Bhang is an Indian tea made from marijuana and used for spiritual reasons. During the holiday of Holi, Hindus consume this beverage in large quantities in tribute to the Lord Shiva. Consumption of bhang has been a part of Indian culture for at least 3,000 years, and Sadhus (ascetics who live on the fringe of society) still use it to enhance meditation and achieve a higher level of spirituality. The Sufi Islamic sect has also used Bhang for hundreds of years. Haydar, the founder of the Persion Sufis, was so fond of bhang that it is also know by the slang term “the wine of Haydar.”

Poppy tea is made from the Opium plant and has been used as long as the plant has been cultivated. Unlike maté de coca, which doesn’t contain enough of the active ingredient to pose a serious risk, or bhang, which has never caused an overdose, poppy tea can be life-threateningly dangerous. It carries the addiction risks associated with any other opiate, and its use has led to overdose and death.

Exploring The “Other” Teas The Saturday Evening Post

Essentially, the color of tea leaves is determined by the way they are processed (for an overview of how tea is processed, see the Tea Basics page).

Black Tea- The most heavily fermented tea. Fermentation (or, more accurately, oxidation) darkens the color of tea, and black tea has been fermented to the point where all signs of the natural green color are gone. Black tea generally contains more caffeine than other teas, but that is not entirely because of the processing. Although fermentation makes the caffeine stronger, black tea is usually made from Assam, Darjeeling and other Indian tea plants, which contain more caffeine to start with.  This has traditionally been the most popular tea in the western world, although green tea is catching up.

Green Tea- Tea that does not go through the fermentation process. Green tea is usually steamed immediately after it is rolled, a step that halts the oxidation process and allows the leaves to maintain their natural green color. Green tea is valued because less processing means more of the natural elements found in a live plant. It contains more antioxidants and certain vitamins and minerals than more heavily fermented tea.

White Tea- This is essentially “baby” tea. Harvested while the tea plant is still young, it is called “white” because the immature leaves are usually covered with fine white hair. White tea is ideal for those that need a morning jolt, because the youthful leaves contain a higher concentration of caffeine than older green leaves. Perhaps more importantly, white tea contains more polyphenols than any other tea. Polyphenols are an antioxidant thought to reduce the risk of cancer and other serious health problems.

Oolong- The middle ground between black and green tea. Oolong tea is “semi-fermented,” which means it undergoes 20% to 80% of the oxidation that black tea does. This semi-fermented state gives it the quality of both black and green teas. These clashing characteristics affect the taste of oolong, giving it a very distinctive flavor that is sometimes described as “funky.” Oolong is a popular tea to cook with. (Note: there is also a middle ground between oolong and green: Pouchong tea. It receives only 10-20% of the oxidation that black tea does, and is very similar to green.)

The mysterious yellow tea was virtually unknown beyond China until recently. Photo courtesy of Tea's Me Cafe.

Yellow Tea- Perhaps the most mysterious tea, yellow tea has been virtually unknown outside of China until only recently. Its processing methods are as varied as the estates that produce it. One method consists of pan-frying and/or roasting it until it is about 70% dry. It is then rolled and fermented for several days before a final roasting. The fermentation time using this method is actually longer than that of black tea, but it is far less oxidized because of the pre-ferment firing. Other yellow teas are hardly fermented at all, but harvested and prepared in a manner unlike typical green or white teas. Proponents of yellow tea like it because it contains almost as many antioxidants as green tea with less of a “grassy” flavor.

Read More: The Wonderful World of Tea, Part 1: The Basics.

Special thanks to Tea’s Me Cafe, Indianapolis, Indiana.

The Wonderful World of Tea, Part 2: Types of Camellia The Saturday Evening Post

Spiced Cider

“Spiced” Cider

• 1.5 part Tuaca or Frangelica
• 1 part apple cider
• Garnish with whip cream and cinnamon

For party-sized batch:

• 1 (750ml) bottle Tuaca (can replace with Frangelica)
• 1 pint apple cider
• 4 cinnamon sticks

Mix together and serve with whip cream.

“Spiced” Cider The Saturday Evening Post

• How many glasses of water do you drink a day?
• In your experience, what are the pros and cons of colon cleansers?
• For more information about digestive health, visit digestive.niddk.nih.gov

Colon Cleanser Conundrum The Saturday Evening Post