2019 Newsletter 27-You ARE what you EAT

2019 Newsletter 27-You ARE what you EAT

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Dear Friends,
This is probably the most important newsletter I have ever written. Please take the time to read it through.
One of the most important family of crops known to man is the cruciferous vegetable. These include horseradish, mustard, watercress, broccoli, kale, cauliflower, rutabaga, kohlrabi, and many more (full listing here) Now, I’m not bringing this up to sell more vegetables. Ed, WHY are they so important, you ask? While all vegetables contain micronutrients, only the cruciferous vegetables have compounds that when their cell walls are broken by chewing or chopping, create isothiocyanates (ITCs). These ITCs are an array of over 120 compounds with proven and powerful immune boosting effects and anticancer activity!
I highly recommend that you check out the book Super Immunity by Joel Fuhrman, M.D. I am also encouraging you to watch a few YouTube videos – especially ones about sulforaphane. Now, cruciferous vegetables don’t contain actual sulforaphane. Only on consumption does it turn into sulforaphane with the help of an enzyme that lives in the cruciferous vegetable cell walls. This enzyme is activated when the raw vegetable is crushed, chopped, cut, or chewed. 
Over to the right, I have attached a link to one of the best videos from Dr. Rhonda Patrick, PhD. She is an American biochemist who has done extensive research on aging, cancer, and nutrition. Let me know your thoughts once you have had the chance to watch it. She also has a podcast and website called Found my Fitness.
Another resource I have frequented is the website NutrionFacts.org. There are more than a thousand short videos on nearly every aspect of healthy eating, with new videos and articles uploaded every day. It was started by Dr. Michael Greger, a physician, researcher, and author of the book How Not to Die.
A few points that stick out in my mind after much reading and video watching:
  • It is better to chop the vegetables up before cooking or juice and then blend before cooking because the more cells walls broken the better.
  • Frozen vegetables are blanched above 130 degrees, so most of their enzymes are destroyed. Sprinkle some broccoli sprouts, mustard seeds, horseradish, daikon or wasabi over your them. These have so much myrosinase that they manage to turn most of the glucoraphanin in your cooked cruciferous vegetables into sulforaphane.
To make a long story short, It does matter how you cook and what you eat! So go out and eat some broccoli or kale today, or try adding some watercress to your next salad. Yum!
Signing off until next week,  
Blooming for Shade or Sun
Featured Perennial
What does a bee do when it is hot? 
Takes off it’s yellow jacket
Why did the grape stop in the middle of the road?
Because he ran out of juice
Romanesco Summer Salad
Let’s put all those cruciferous vegetables to work today! This recipe uses the lime green hybrid cauliflower as well as some mustard seeds. Enjoy.
  • 1 cup water
  • 1 medium Romanesco or regular cauliflower, cored and cut into bite-size florets (about 5 cups)
  • 2 teaspoons whole-grain Dijon mustard seeds
  • grated zest of 1 lemon
  • 2 tablespoons lemon juice, freshly squeezed
  • 3/4 teaspoon kosher salt (divided)
  • 3 tablespoons olive oil
  • 1 red bell pepper, chopped
  • 1/2 cup red onion, thinly sliced
  • 1/3 cup fresh dill, chopped
  • 3 tablespoons drained capers, coarsely chopped

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