Grilled Garlic and Herb Artichokes

May 7, 2013 by ascott • 5 Comments

Artichokes are one of nature’s most detoxifying foods. Packed with insoluble fiber, this spring super food is a great addition to your anti inflammatory dishes. We are especially fond of this dish adapted from allrecipes.com

Ingredients:

2 large artichokes
4 cloves garlic
1 teaspoon salt
¾ cup olive oil
Crushed red Chili Flake to taste
1 tablespoon fresh Rosemary
1 teaspoon salt
½ teaspoon black pepper

Directions:

Fill a large bowl with cold water. Squeeze the juice from one lemon wedge into the water.
Trim the tops from the artichokes, then cut in half lengthwise and place halves into the bowl of lemon water to prevent browning.
Add artichokes to boiling water. Cook for 15 minutes. Drain.
Squeeze the remaining lemon wedges into a medium bowl. Stir in the olive oil, garlic, chili flake and rosemary and season with salt and pepper according to taste.
Brush the artichokes with a coating of the garlic dip and place them on a preheated grill. Grill (or broil) the artichokes for 5- 10 minutes, basting with the dip, turning frequently, until the tips are a little charred. Serve immediately.

6 Tips for Making Guacamole Healthier

May 3, 2013 by ascott • 3 Comments

Dr. Perricone is a big fan of avocados as a form of healthy fat on the anti inflammatory diet to keep the skin and hair supple and shiny. In light of Cinco de Mayo, we thought we’d share some tips to make your home made guac the healthiest and tastiest yet.

1. Avocados can be one of the trickier foods to determine ripeness. Avoid both the rock hard and mushy. Ripe avocados should have the slightest bit of give when squeezed.

2. Acidity is crucial for providing depth of flavor and keeping the guacamole green rather than brown. Classic guacamole calls for lime, but feel free to experiment and include other citrus fruits, such as lemon.

3. Make it hot for some metabolism boosting benefits. Try minced jalapeno, Serrano, Habanero peppers depending on your preferred level of spiciness.

4. Add garlic. Crush cloves first with the back of a butter knife to help release the active compounds.

5. Make it original. You can add diced grilled onions, pineapple, mango, shredded cheese etc.

6. Add extra Cilantro for a detox boost. Cilantro is thought to help support the body’s natural cleansing processes.

7. Substitute sliced bell peppers and radishes for chips.

What are your healthy Cinco de Mayo cooking tips?

Enjoy it Raw: Arugula

April 30, 2013 by ascott • 1 Comment

What’s the single nutritional maxim everyone can agree upon?

Eat your greens. And, as it turns out in the case of Arugula, serving it raw is especially key. Going raw is one of the best ways to preserve this leafy green’s delicate nutrients, enzymes and amino acids. Intact chlorophyll (raw) helps prevent DNA and liver damage from aflatoxins, which sometimes appear in corn-based products, peanut-based products and some tree nuts. And unlike many of members of the Brassicacae family, it also tastes delicious raw

Arugula’s dark color signifies its high levels of chlorophyll, which are molecularly similar to red blood cells (interestingly, the major difference is that red blood cells have iron atoms in their centers, while plant chlorophyll centers contain magnesium atoms). Dr. Perricone has written extensively on the health benefits of magnesium and its contribution to over 300 metabolic functions in the human body.

Arugula is also rich in the vitamin K family, a group of particular note for those with anti aging concerns such as bone density health, cardiovascular health and Alzheimer’s disease. Vitamin K2 is important for bone absorption of calcium vital for bone health, but not so understood is vitamin K’s contribution to cardiovascular health. Vitamin K is also thought to minimize brain matter calcifications that often result in Alzheimer’s disease.

What’s your favorite spring superfood?

Wasabi Salmon Burger

April 24, 2013 by ascott • 2 Comments

One of the most affordable ways to indulge in heart-healthy wild salmon is to go ‘canned’. It may be surprising, considering the cost of fresh wild salmon, but many of the canned varieties are in fact wild-sourced. Another perk of going for canned salmon? It transforms quickly into salmon burgers which are the perfect anti-inflammatory take- to-work meal (as well as mid-day Omega-3 boost). Our top pick for canned salmon is Vital Choice. Their Wild Red Alaskan Sockeye Salmon is delicious and under $6 for just over 6 oz.

Ingredients

2 tablespoons reduced-sodium soy sauce or coconut aminos
1 1/2 teaspoons Wasabi powder
1/2 teaspoon honey or raw agave syrup
12 oz Wild Canned Salmon
2 scallions, finely chopped
1 egg, lightly beaten
2 tablespoons minced peeled fresh ginger
1 teaspoon toasted sesame oil

Directions
1. Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.

2. Open and drain salmon. Transfer to a large bowl. Add scallions, egg, ginger and oil; mix well to combine.

3. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.

3. Coat a large skillet with 1 tablespoon of olive oil and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm, about 3 minutes.

4. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more.

Bon appétit!

Different Types of Omega-3s

April 22, 2013 by ascott • Comment

It’s no secret that regularly taking a high quality Omega-3 supplement is one of the best things you can do to positively impact your health. Studies suggest regular consumption of Omega-3s may help lower the risk of heart disease, protect against depression, dementia, cancer, and arthritis—not to mention leave you with glowing skin and hair.

But did you know that there are multiple types of Omega-3’s? It’s true, and different sources confer different benefits:

DHA and EPA, which are found in fish, have been the focus of most studies and seem to confer the greatest health benefits.
Another form, known as ALA, is found in vegetable sources such as flaxseed, vegetable oils, walnuts and dark leafy greens (kale, spinach, chard etc).
Fish -derived Omega-3’s (EPA & DHA) are thought by some to be more efficiently absorbed because there is no conversion necessary, whereas ALA is converted into EPA and DHA.

What are your questions about Omega-3 supplements or foods?

Spring Super Foods: Scallions

April 18, 2013 by ascott • Comment

Scallions are part of the allium family of root vegetables such as onion, shallots and garlic. Scallions, technically speaking, are the green tops of the onion bulbs. Dr. Perricone considers the allium family a super food and recommends enjoying them frequently on the anti inflammatory diet.

Scallions are low in calories; 100 g of fresh leaves provide just 31 calories. Despite their low calorie count, they contain many noteworthy flavonoid antioxidants, plant fiber, minerals, and vitamins that have proven health benefits.

Members of the allium family contain quercitin, an antioxidant that acts like an antihistamine, which is extremely beneficial for allergy sufferers. Quercetin also lowers blood pressure and is thought to prevent heart disease.

Spring onions contain healthy composition of vitamin-A (997 IU or 33% of RDA per 100 g) and other flavonoid phenolic antioxidants such as carotenes, zea-xanthin, and lutein. Together, they help the body protect from lung and oral cavity cancers.

Tips:

Add scallions to soups, salads, and omelets.
Scallions make an elegant and savory garnish.
Ensure that you wash scallions thoroughly as dirt can be easily trapped in the thin tubes.
Opt for organic scallions as pesticides can cling to the thin leaves.

How do you like to enjoy scallions?

Balsamic Roasted Asparagus

April 17, 2013 by ascott • Comment

Asparagus contains a wide variety of skin-beautifying antioxidants, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. In addition, this much-loved vegetable may also contain a valuable amount of the antioxidant glutathione. Glutathione is one of the most studied antioxidants; it consists of three amino acids — glutamic acid, glycine, and cysteine — combined into one molecule.

One published study estimated the amount of Glutathione in fresh asparagus to average 28 milligrams per 3.5 ounces. The overall antioxidant capacity of Asparagus compares favorably to the uber-healthy cruciferous vegetables, such as cabbage and cauliflower.

Balsamic Roasted Asparagus

Ingredients

1 lb. asparagus
1 tablespooon good-quality olive oil
1 tablespoon balsamic vinegar
½ teaspoon kosher salt
½ teaspoon minced garlic
¼ teaspoon black pepper

Directions

Preheat oven to 425.
Trim ends of asparagus. Place in a flat pan.
Drizzle with olive oil and vinegar; sprinkle with salt, garlic, and pepper, tossing to coat. Bake at 425 for 10 minutes, turning once.

Serve with your favorite lean protein and bon appétit!

What’s your favorite way to prepare asparagus?

Avocado and Watercress Salad

April 2, 2013 by ascott • 1 Comment

Watercress is one of the planet’s healthiest greens. With each peppery bite, you’ll reap detoxing and skin clarifying benefits. Dr. Perricone recommends adding watercress to the base of soups and using it in salads.

Ingredients:

1/4 cup rice vinegar (not seasoned)
1 tablespoon grated sweet onion such as Vidalia or Walla Walla (use large holes of a box grater)
1/4 cup finely grated peeled Gala apple (use small holes of box grater)
4 teaspoons soy sauce
3 tablespoons extra virgin olive oil
6 cups watercress (thin stems and leaves only; from 1 large bunch)
1 firm-ripe avocado

Preparation:

1.Stir together vinegar, onion, apple, soy sauce, until well blended, then stir in oil.

2. Just before serving, toss watercress with enough dressing to coat. Quarter, pit, and peel avocado, then cut crosswise into 1/4-inch-thick slices. Gently toss with watercress.

Recipe notes:

Watercress can be trimmed 1 day ahead and chilled in a sealed bag lined with damp paper towels.

Dressing can be made 2 days ahead and chilled, covered. Stir or shake before using.

Dr. Perricone Q&A with Elle.com

March 13, 2013 by ascott • 1 Comment

ELLE.com sat down with Dr. Perricone to hear his take on healthy eating for better skin.

ELLE: You’re known for eating incredibly healthy. What are some of the foods you recommend for better skin?

Nicholas Perricone: There are so many good super-foods that benefit the skin. Some of my favorites are:

Fish: Wild salmon and other cold water fish (sardines, herring, trout, etc…) are great sources of protein, necessary to maintain and repair the body, including the skin, on a cellular level. They are rich in anti-inflammatory omega-3 essential fatty acids, which keeps skin radiant, supple and wrinkle free. Wild salmon’s pink or red color, owes its pigment to astaxanthin, a super carotenoid anti-oxidant with potent anti-inflammatory properties. What does that mean for your skin? Astaxanthin improves the elasticity and reduces the appearance of fine lines.

Olives and olive oils: We need a source of good fats in our diet to help us absorb nutrients from our vegetables and fruits, keep our cells supple, our skin glowing and wrinkle-free, our brains sharp, and our mood upbeat. We also need fat to burn fat. Extra virgin olive oil contains oleic acid, which helps us to absorb the omega-3s and other vitamins and nutrients from our foods.
Watercress: Watercress has high potassium content and therefore it is considered useful in treating acidity and purifying the blood. By cleansing the blood, watercress has been useful in treating skin eruptions, eczema, acne, rashes, and other skin infections.

Turmeric: is a superb anti-inflammatory thanks to its superior antioxidant properties and its high levels of the super antioxidant curcumin. It also increases blood levels of the enzyme glutathione S-transferase, an important antioxidant and vital in the body’s detoxification system, to keep skin clear, firm, toned, and radiant.

Blueberries: Like all of the foods on this list, blueberries are an outstanding source of many phytochemicals including the anthocyanins that act as antioxidants (in addition to many other benefits). They work around the clock to protect skin from premature aging and damage and protect the cell from DNA damage. Blueberries also have great anti-inflammatory properties—remember inflammation is not just linked to disease—it is a major cause of wrinkling and sagging in the skin.

Dark Chocolate: A chemical from cocoa protects skin from the damaging effects of sun exposure and prevents the skin from aging. Go for extra dark chocolate—at least 70 to 85% cocoa content. By weight, cocoa has more antioxidants than blueberries, green tea, and red wine! Chocolate and cocoa protect the cardiovascular system, significantly reducing the incidence of atherosclerosis.

Cantaloupe: Vitamin C, beta-carotene and other carotenoids, and vitamin A have all been shown to prevent sun damage and to improve skin quality. Cantaloupe is also wonderfully hydrating to the skin.

Coconut: They help strengthen the skin’s connective tissues to help keep skin soft, smooth and supple. Both coconut oil and coconut water increase skin radiance and antioxidant protection to prevent infection and fight off free radical.

Avocados: Avocados are antioxidant powerhouses—but as you will discover, they have truly unique regenerative properties. Avocados contain oleic acid, the chief fatty acid in olive oil, which has been shown to dramatically cut the levels of a gene involved in the development of breast cancer.

ELLE: It sounds like a lot of those are fresh, natural foods. What are the foods that will do the most damage to your skin?
NP: Foods that are high in sugar or saturated fats can cause inflammation, which will only accelerate aging. Those foods include: bacon (except turkey bacon), bagels, breads, candy, cereals (except slow-cooking oatmeal), cornstarch, corn syrup, doughnuts, fast food, flour, fried foods, hot dogs, ice cream, frozen yogurt, jam and jelly, margarine, molasses, muffins, noodles, pancakes, pasta, pita break, popcorn, potatoes, relish, rice, soda, white sugar.

Cinnamon Walnut Coconut Pancakes

March 12, 2013 by ascott • 2 Comments

Coconut flour is one of the best tools in the anti-inflammatory pantry. Low-carb an low-calorie, Coconut flour works especially well in this recipe to replicate the sweet taste of pancakes. Top with walnuts, an excellent source of Omega-3 and help to encourage healthy capillary function in skin.

Ingredients:

4 eggs, room temperature
1 cup coconut milk
2 teaspoons vanilla extract
1 tablespoon honey or a pinch of stevia
½ cup chopped walnuts
½ cup coconut flour
1 teaspoon baking soda
½ teaspoon sea salt
½ teaspoon cinnamon
coconut butter or coconut oil for cooking

Directions:

Pre-heat pan or griddle over medium low heat.
In a small bowl, In a small bowl beat eggs until frothy, about two minutes.
Mix in milk, vanilla and honey or stevia.
In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together.
Stir wet mixture into dry until coconut flour is incorporated. Grease pan with butter or coconut oil.
Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.
Top with chopped raw walnuts and cinnamon.

Bon Appetit!