Summer Beauty Foods: The Asparagus

July 30, 2012 by Guest Blogger • 2 Comments

Known as “the ultimate detox vegetable” in some circles, Asparagus is an incredible anti-oxidant and anti-inflammatory all start. The nutrients present in asparagus make it a shining light for chronic diseases like heart disease, type 2 diabetes and other systemic diseases. Here are some of the other key nutrients may be that make Asparagus such an incredible health and beauty food.

Folate – This nutrient works with Vitamin B12 to help fight cognitive deterioration. So this is increasingly important as we age, since the ability to absorb B12 decreases with age. Folate also helps reduce pain and inflammation.

Glutathione – This antioxidant, known as the master antioxidant, present in asparagus, helps break down cancer causing carcinogens and other free radicals. Asparagus is great as a detox vegetable, an anti-aging vegetable, and no surprise – an aphrodisiac, and much more.

Vitamin C – Asparagus contains over 30% of the RDA of this vitamin. It’s a strong antioxidant and can help lower blood pressure, promote a healthy immune system, and prevent other age-related declining eye problems.

Vitamin K – Asparagus is the top source of Vitamin K. This vitamin helps your body with blood clotting, helping it to heal faster. It also has the ability to increase calcium absorption for your bones. After all, what good are all these wonderful nutrients if they can’t be absorbed?

Chromium – This trace mineral helps the body to be better able to transport glucose from the bloodstream to its cells. That basically means that it helps regulate blood sugar levels.

One last thing to note when storing your bunch of asparagus: these vegetables have a very high respiration rate making it more perishable. Wrapping by the ends with a damp paper towel or cloth, and wrapping it around the ends will help slow down this process. However, it is still a good idea to enjoy the asparagus within two days of purchase.

How do you enjoy asparagus?

Katharina Knoll, a Manhattan-based food and art enthusiast has prepared a series of anti-inflammatory recipes celebrating simple, rustic foods. Enraptured by the intersection of health and nutrition, Kat is the founder and director of Behind Foods. Follow Kat on her blog, Katharina’s Food Adventures, and keep in touch through her Facebook fan page and Twitter

California Summer Salad

July 13, 2012 by Guest Blogger • 1 Comment

This recipe is simple, and full of Dr. Perricone’s recommended heart and skin-healthy foods. I like to let this sit overnight, as it’s one of those dishes that gets better with time.

1 ½ cups Cannellini beans, cooked or 1 can, drained
1 pint cherry tomatoes, halved*
½ small sweet onion, diced
1 cup cilantro, chopped
1 avocado
2 tbl olive oil
1-2 tbl fruity vinegar, I used a wonderful basil & raspberry vinegar I recently discovered
1 tbl raw pine nuts, toasted
1 tbl raw almonds, slivered and toasted
½ jalapeño pepper, minced (optional)
Course salt
Cracked pepper
Squeeze of fresh lime juice

1. Put the Cannellini beans and diced onion in a large bowl, and mix well with the vinegar. Add salt at this point (I like to do this before I add any oil). Let it sit while you prep the rest of the ingredients.

2. Add the tomatoes, cilantro, avocado, and jalapeño if using: stirring well as you add each ingredient.

3. Heat a pan at low-med. heat, and once it’s warm toss in the nuts. Once they’re toasted lightly toss them into the rest of the mix.

4. Add the olive oil, pepper, and a squeeze of limejuice. Mix well; making sure everything is well incorporated.

5. Let it sit for at least an hour to soak up more flavor. Served chilled or at room temperature.

*Note: If tomatoes were refrigerated beforehand, let them sit out for at least 30 minutes to maximize flavor.

Summer Beauty Foods: The Artichoke

June 19, 2012 by Guest Blogger • 1 Comment

The globe artichoke is one of the oldest known cultivated vegetables, and it happens to be brimming with nutritional benefits. The artichokes we typically eat are actually a flower of the whole plant—anyone love artichoke hearts? Flavor aside, here are some more health and beauty reasons to incorporate artichokes into your diet

An excellent source of magnesium, and the trace mineral chromium- which has been shown to support healthy weight loss.
They also provide Vitamins A and C, folic acid, biotin, the trace mineral manganese to fortify hair, skin and nails.
They are also a good source of skin clearing vitamin A.
Artichoke can support cholesterol reduction because of its strong choleretic activity (promotes bile secretion in the liver). Choleretics increase the elimination of cholesterol and decrease the production of cholesterol in the liver. The niacin present also aids in helping produce HDL—the “good” cholesterol.
They aid in detoxification. Since the artichoke plant is a member of the thistle family, it has similar benefits to milk thistle–protecting against toxins and infection.
The carbohydrate in artichokes is in the form of inulin, which helps stabilize blood sugar levels*. This also makes them an excellent source of dietary fiber.

Note: the artichokes must be fresh, since the inulin will eventually convert to other sugars as the artichoke ages.

To learn more about eating for beauty, click here.

Stay tuned for tomorrow’s artichoke recipe.

Drink up, Beautiful

June 15, 2012 by ascott • 3 Comments

This creamy, healthy, and anti aging adaptation of the classic Pina Colada will leave your skin glowing. Packed with protein and healthy fats, this coconut, almond and avocado concoction will help to hydrate skin from the inside out and give you an Omega buzz. You can enjoy this healthy cocktail virgin (or not, we won’t tell).

The Coconut oil in this drink provides you with medium-chain fatty acids (MCFA’s) which are a great aid in losing weight, lowering cholesterol, and reducing the risk of cardiovascular disease. According to Dr. Perricone, MCFA’s will give you immediate energy and increased thermogenesis (fat burning) which also helps circulation.

Ingredients:

4-6 oz. unsweetened almond milk
1 c. frozen pineapple pieces
1 sm. piece avocado (about 1/5 of a lg. avocado or ¼ of a sm. one)
1 tbsp. shredded unsweetened coconut
1 tbsp. coconut oil
Dash vanilla extract
2-4 ice cubes
4-6 oz. water
1 oz rum (optional)

Directions:

1. Combine all ingredients in a blender.

2. Blend until smooth and creamy.

And if you’re drinking this pool side, make sure you’re wearing your No Foundation Foundation SPF 30.

How do you slim down your favorite cocktails?

Summer Beauty Foods: Peas

June 12, 2012 by Guest Blogger • 5 Comments

Nutrient composition isn’t usually the first thing that comes to mind when we think of peas- but maybe it should be. Sweet and somewhat starchy, yes…but they also contain health-protective phytonutrients, anti inflammatory benefits and immune boosting vitamins. Green peas contain the following beauty boosting benefits for:

Clear skin thanks to Vitamin C, Vitamin A and Zinc
Bone-building with Vitamin K, Manganese, Copper and Magnesium
Heart-healthy dietary fiber, vitamin B6 and potassium
Energy-producing iron, phosphorus, niacin, and riboflavin (vitamin B2)
Muscle-building protein. Recent research has shown that green peas are a reliable source of omega-3 fats in the form of alpha-linolenic acid (ALA)
One of the phytonutrients found in peas–a polyphenol called coumestrol–has recently come to the forefront of research with respect to stomach cancer protection

Due to their starch content, make sure to enjoy your peas with a good dose of healthy fats and protein- and stay tuned for tomorrow’s simple summer recipe.

How do you enjoy peas?

Eating for Beauty: Greek Yogurt & Spinach Dip

June 5, 2012 by ascott • 1 Comment

This quick and easy recipe is adapted from the Persian dish Borani Esfanaaj. It’s made entirely from ingredients found in the Perricone anti-inflammatory kitchen, so each ingredient has a beauty benefit:

Garlic: high sulfur content in garlic helps to firm the skin and make hair more lustrous.
Chives/Scallions: the high levels of flavanoids, calcium, vitamin C, B6, germanium, potassium, and magnesium make this an ideal food for fighting dry skin.
Dill: helps to for maintain healthy mucus membranes and skin.
Spinach: zinc content helps to keep skin clear of breakouts.
Lemon juice: clarifying and acts as a diuretic.
Greek Yogurt: excellent source of probiotics and protein. Dr. Perricone recommends selecting a low-fat version for enhanced calcium absorption.
Feta: a high protein, lower calorie cheese, excellent source of calcium for bone health.
Walnuts: rich in Omega-3’s for glossy hair and supple skin, studies have also shown that walnuts increase endothelial blood flow, thereby improving and preventing the look of broken capillaries.

Ingredients:

2 large cloves garlic, minced
1/4 cup chopped chives or scallions
1/4 cup chopped fresh dill
16 oz package of fresh spinach leaves (if using frozen, defrost and drain excess water)
2 teaspoons fresh lemon juice
8 ounces plain Greek yogurt (non-fat or low-fat)
a handful of crumbled feta cheese (optional)
a handful of crumbled walnuts for the top
Salt and pepper to taste

Directions:
1. Steam your spinach and cook it with the ½ minced garlic clove in a little olive oil until fragrant. Set aside and drain water.

2. When the spinach has cooled, add the remaining raw garlic and the rest of the ingredients. Mix thoroughly with the yogurt.

3. Serve in a flat dish appropriate for dipping. Sprinkle with walnut pieces.

4. Optional- add salt and pepper to taste, and drizzle with a little olive oil just before serving.

Serve with crudités, flax-seed bread, or as the filling for stuffed chicken breasts.

What are your beauty food recipes?

Photo credit: http://food52.com

Beauty Foods: Spinach

June 4, 2012 by ascott • 2 Comments

What’s your skin concern? Acne? Wrinkles? Lack of radiance? Whatever your skin woe, spinach will help. Plentiful in the “basic” Vitamins A, C & E, spinach packs a serious beauty-enriching nutritional punch. Spinach also contains:

Dozens of flavanoids and carotenoids, which help fight against inflammation and other systemic diseases, such as cancer.
Vitamin C, which helps to maintain the body’s collagen and elastin structure, giving skin it’s supple quality.
Lutein for clear and healthy eyes
Beta-carotene, manganese, zinc and selenium, making it an excellent antioxidant and an ideal food to help prevent breakouts on acne prone skin.
The high level of vitamin K in spinach helps maintain strong bones.
Researchers are beginning to discover links between the health of our nervous system and the unique phytonutrients in the chenopod plant family, which includes spinach, beets and chard.

What are your favorite ways to incorporate spinach into your diet?