DIY Nutrition

You have heard it before: eat your fruits and veggies, an apple a day keeps the doctor away, eat whole foods, eat fresh foods. Whether it is the time of preparation or the time of going to the store to purchase your veggies, there is away around. If you are constrained financially and cannot afford fresh fruits and vegetables or cannot afford a way to the store multiple times a week, there’s a simple fix. Grow your own microgreens!

If you live in a place where it snows all winter, if you don’t like weeding, if you don’t like preparing your own food, if you like simplicity and quick fixes, then DIY microgreens are the thing for you.

So why Microgreens?

Microgreens are considered a vegetable by the USDA. As you know, the USDA encourages veggie consumption. Vegetables help decrease the prevalence of chronic diseases (think cancer or cardiovascular disease). Studies have been done that show as you increase your veggie consumption your risk of asthma chronic obstructive pulmonary disease, coronary heart disease, dementia, diabetes mellitus (type 2), hypertension, rheumatoid arthritis, stroke, eye damage, and osteoporosis all decrease (can we say HALLELUJAH). So what exactly about fruits and veggies that work magic in your body? Well it is believed that it is the high amounts of human bioactive compounds in the fruits and veggies. What are HBC? They are better known as ascorbic acid (vitamin C), carotenoids (provitamin A compounds), phylloquinone (vitamin K), and tocopherols (vitamin E), so vitamins! Now that you understand why fruits and veggies, why focus just on microgreens? Microgreens are the baby version of mature veggies. Many people grow a mix of different veggies for their microgreen crop. They will grow cabbage, kale, cilantro, beet, radish, and Swiss chard. These baby versions contain crazy high amounts of those HBC compared to their mature veggies (think up to 40 times as much, and on average 22 times as much). Talk about a superfood!

So why grow them yourself?

Because they are harvested only days or a couple weeks after they are planted, microgreens do not need a lot of space to grow. This means you can grow them in your own house or apartment. They also do not require weeding if you grow them inside, and you don’t have to drive to the store multiple times a week to get fresh veggies because they are already in your house (saving time and the environment by driving your car less, look at you go!).

Another great thing about growing them yourself if it is a lot cheaper than buying them from a farmer or grocery store (think $5-27 per serving compared to your own $0.85-1.70). Also (the benefits are never ending, I know), by growing them in your house they can be harvested minutes prior to you eating them. This means you get the most nutrition out of them because there is no waiting time where their nutrients start disappearing into thin air (literally).

So how hard is it to grow microgreens? It sounds like it could be difficult.

Not at all! It will actually be one of the easiest growing projects. Since I have done all the number crunching and research I will outline it for you in just six simple steps.

1) You can buy 10”X20” plastic growing trays, or you can just take any plastic box (old food boxes or milk cartons) and cut down the sides to about 3” tall.

2) Put soil in them.

3) Buy seeds online from Amazon (it’s the cheapest) or support your local business and see if you can buy in bulk (that will help it not be as expensive). Look for cabbage, spinach, ­­­beet, carrot, kale, kohlrabi, mizuna mustard, radish, Swiss chard, or amaranth seeds, or mix and match! If they are selling microgreen seeds just make sure they are ok for human consumption.

4) Sprinkle ½ to 1 cup of seeds per 10”X20” plot of dirt. Make sure the seeds are evenly distributed and there’s enough to mostly cover the dirt.

5) Water the seeds, place them somewhere near a window, and then wait for 7-14 days watering them whenever the dirt starts to look dry.

6) Once the seeds have sprouted and the green parts are 1-3 inches tall you harvest them. Cut off the plants above root.

To eat the microgreens you can toss them in salads, soups, drinks, desserts, use them as garnishes, and in sandwiches or burgers instead of lettuce. Feel free to branch out though and use them whenever you want to add a different texture, provide more/different flavor, and increase the color profile of your food.  

Bon appétit, ami!

References: 

http://www.rodalesorganiclife.com/garden/microgreens-the-salad-you-can-grow-inside

http://wholefully.com/how-to-grow-microgreens-indoors/

http://www.cityfarmschool.com/free-workshops-series/

https://www.highmowingseeds.com/blog/grow-your-greens-indoors-with-sprouts-shoots-microgreens/

http://www.gardeners.com/how-to/how-to-grow-microgreens/7987.html

http://redearthnaturals.com/growing-microgreens-at-home/

In case you have forgotten, flaxseed has major health benefits from the fiber it contains. Flaxseed fiber can lower cholesterol levels, bulk stools, improve digestive health, and prevent constipation. If you want a more in depth refresher, review my article http://fantastic-flax.tumblr.com/post/151404182618/fiber-from-flax-seed. Another healthy substance flaxseed contains is lignans which are antioxidant and phytoestrogen. These lignans lower blood pressure, reduce oxidative stress, reduce inflammation in arteries, and decrease cholesterol levels in your body. If you are interested in knowing more about this subject, check out this article http://fantastic-flax.tumblr.com/post/151968927273/fiber-licious-flax?is_related_post=1. Say you have read these articles, or other papers that promote the benefits of consuming flaxseed, and you want to take care of your body. If you care about your health and are interested in purchasing flaxseeds the following blog will help you through the purchasing process. 

There are many places to purchase flaxseeds. They have been increasing in popularity because they are so fabulous for you and the word is getting out! Thanks to their popularity many grocery store you go to regularly like Safeway, Albertson’s, Ralph’s, and QFC should all have them on their shelves regularly. They are also in stock in vitamin stores, wholesale warehouses such as Costco and Sam’s Club, online from many distributors such as Amazon.com, and even at Walmart.

 Garden of Life (Organic) found at many vitamin stores – $7.95 for 14 ounces (57 cents/ounce)

Walmart - $19.98 for 48 ounces (42 cents/ounce)

Walgreen's - $4.99 for 15 ounces (33 cents/ounce)

Bob’s Red Mill (found at many grocery stores and even Costco) - $3.99 for 16 ounces (25 cents/ounce)

Wheat Montana - $8.95 for 2.5 pounds (22 cents/ounce)

 When comparing prices, the most shocking fact for most people is that Walmart actually sells one of the most expensive packages of flaxseed. The only other package that is more expensive than Walmart is the organic flaxseed. The prices charged for flaxseed greatly varies between sellers and producers so it is important to pay attention and calculate the price per ounce. Many times buying flaxseed in bulk is an extremely financial savvy practice. The most economical package of flaxseed to buy is the Wheat Montana flaxseed. If it is a local company then this should be a no brainer! Buy local, save money, eat yummy, and be healthy. If you are not located in a place where you can purchase Wheat Montana products, the next best package of flaxseed is Bob’s Red Mill bags. They are found in almost all grocery stores, in Costco, and even online at Amazon.com. This means if you consume 2 tablespoons of flaxseed a day, you are only spending $0.22, and if you consume a serving of flaxseed once every day for a whole week you are only spending $1.54. For $1.54 a week you can increase your body’s health, support a local business, and eat some yummy food – who says you can’t have your cake and eat it too.

You can also make Flaxseed tortillas! 

Servings: 2 small tortillas

Ingredients

·       1/3 cup water

·       1/2 cup flaxseeds (Either golden or brown flaxseeds work well.)

·       salt (Optional, to taste)

Directions

1.     Grind some flaxseeds in your blender, enough to end up with 1/2 cup of ground flaxseeds. 

2.     Boil the water in a small saucepan, and immediately stir in your ground flaxseeds and remove the mixture from the heat source.

3.     As you mix the ingredients together, they should come together into a dough-like ball.

4.     Separate the dough into two parts (if you are making two small tortillas), or use all of it to make a large tortilla.

5.     Heat a frying pan over medium heat. I like to lightly grease the pan with a little coconut oil before beginning the process.

6.     Add your ball of "dough" to the pan and press it into a tortilla shape with the bottom of your spatula. I keep pressing down on the dough and extending it as far as I can to get a very thin tortilla. You are continuing to heat the mixture as you are pressing down on it and shaping it. I haven't had a problem with the tortilla sticking to the pan ever, probably because the flaxseeds have oils of their own, so I just keep pressing down on the flaxseeds without worrying about it.

7.     After a minute or two, flip the tortilla and continue to press down on it. If it isn't thin enough (or big enough) for your taste, you can now remove the tortilla temporarily and use a rolling pin to extend it. This is actually the point where I usually sprinkle on a little bit of salt, and then roll over it with the rolling pin. That presses it into place on the tortilla. Once you've thinned it out a little more, you can remove it from your counter with a spatula and return it to your frying pan for a little while longer to finish drying up the newly exposed parts of the dough. 

8.     You are now ready to remove your tortilla and make the rest of them. As the tortilla rests on the plate, it usually becomes more pliable, especially if you have a small stack of these made. 

9.     You can now use them to wrap up your salads, fajitas, burritos, etc. Just roll up your ingredients and enjoy! 

http://thethingswellmake.com/recipe/vegan-flaxseed-paleo-tortillas/

 https://www.google.com/webhp?sourceid=chrome-instant&rlz=1C1RNVH_enUS549US564&ion=1&espv=2&ie=UTF-8#q=flaxseed+costco&tbm=shop

http://costcocouple.com/bobs-red-mill-organic-whole-ground-golden-flax-seed-costco-vs-whole-foods/

https://www.walgreens.com/store/c/spectrum-essentials-organic-whole-premium-flaxseed/ID=prod6147678-product?ext=gooPLA_-_All_Products&pla&adtype=pla&kpid=sku6131122&sst=38ab892e-0983-465f-976a-91396ed130fe

https://www.vitaminshoppe.com/p/spectrum-naturals-flaxseed-whole-15-oz-seeds/sa-1130?mr:trackingCode=0C105D84-C9E0-E511-80ED-00505694403D&mr:referralID=NA&sourceType=sc&source=SHOP&acqsource=adlucent&utm_source=Shopping&utm_medium=CSE&utm_campaign=Spectrum%20Naturals&utm_content=SA-1130&gclid=CNy-lpH0j9ACFQoPaQodfPMO9w

https://www.walmart.com/ip/Carrington-Farms-Milled-Flax-Organic-Linaza-Case-of-6-14-oz/26959212?action=product_interest&action_type=title&item_id=26959212&placement_id=irs-106-m2&strategy=PWVAV&visitor_id&category=&client_guid=1bffdbc6-f446-4db8-a49c-c75ba4b9263b&customer_id_enc&config_id=106&parent_item_id=44662551&parent_anchor_item_id=44662551&guid=ddf7919b-566b-46c7-8baa-667fa041b707&bucket_id=irsbucketdefault&beacon_version=1.0.1&findingMethod=p13n

http://thewhoot.com.au/whoot-news/recipes/no-bake-recipes

Less than 1 ounce or 2 and a half tablespoons, what could this minuscule amount of something do for you? Surprisingly enough, 2.5 tablespoons of freshly ground flaxseeds are packed full of massively healthful, life changing, awe-inspiring components! (OK, that might be a little over the top, but you get the point). They contain 11 g which is almost half of your entire daily intake of fiber according to the USDA. Flaxseeds contain both soluble and insoluble fiber, both of which is excellent for you (supports colon detoxification, fat loss and reduce sugar cravings). Soluble fiber becomes very sticky when it is mixed with water. One component of soluble fiber in flaxseed in mucilage. Mucalige is a gel – forming fiber what keeps food in the stomach longer by slowing down emptying into the small intestine. This increases nutrient absorption and the feeling you are full longer.

Soluble fiber is shown to suppress hunger and cravings and to promote weight loss. It has also been proposed that the soluble fiber binds to water in the digestive tract. This causes it to swell and increase the bulk of the stool, and thereby preventing diarrhea. Insoluble fiber from flaxseeds add bulk to the digestive waste which acts as a laxative and relieves constipation. Several studies suggested that they both prevented diarrhea and constipation, how on earth do you do that, you crazy, wonderful seeds?! 

These tiny seeds also contain lignans, not only that, but they are the richest dietary source of lignans (they contain up to 800 times more than other foods). “What do lignans do for me?” you ask, they are both antioxidant and phytoestrogen (plant compounds that are linked to decreasing risk of heart disease and metabolic syndrome because they reduce the amount of fat and glucose in the blood). Lignans lower blood pressure, reduce oxidative stress, and reduce inflammation in the arteries. If you need more reasons of why lignans are good for you, they become fermented by bacteria in the digestive system and promote a healthy gut, they may reduce the growth of several cancers, and they bind with cholesterol-rich bile acids and fiber. By binding, they make the cholesterol unabsorbable and they cause the bile acids to be excreted from your body. This is an awesome thing because now your body needs to make more bile acids which use up cholesterol to make, thereby lowering your cholesterol content in your body!

Overall, flaxseed’s fiber content has been linked to health benefits such as improved digestive function and a reduced risk of heart disease, type 2 diabetes and cancer.

Some sneaky ways to increase your flaxseed daily intake are to:

Add flaxseeds to your homemade muffin, cookie,     bread or pancake recipe.

Add flaxseeds to your breakfast shake.

Give cooked vegetables a nuttier flavor, and sprinkle     some ground flaxseeds on top of them.

Make flaxseed crackers

  Just make sure you remember to grind these nutritious power houses of a seed so you can fully utilize all the fiber they contain. You definitely won’t want to miss out on one micro-gram of fab-ulicious fiber!

Chocolate-Cherry Snack Bars

These cereal bars are chewy, crunchy and delicious with good-for-you seeds, nuts, fruit and little explosions of chocolate. We like the flavor of dried cherries or cranberries, but any coarsely chopped dried fruit will work.

·   2 1/2 cups unsweetened puffed wheat cereal

·   1/2 cup pecan halves, chopped medium-fine

·   1/3 cup salted roasted pepitas (see Notes)

·   1/4 cup dried cherries or dried cranberries, coarsely chopped

·   2 tablespoons sesame seeds

·   1 tablespoon ground flaxseeds (see Notes)

·   1/2 cup honey

·   1/2 teaspoon vanilla extract

·   1/8 teaspoon salt

·   1/2 cup mini semisweet chocolate chips or finely chopped bittersweet chocolate

Preparation

1.  Position a rack in lower third of oven; preheat to 300 °F. Line an 8-inch-square pan with parchment paper, letting it overhang on two opposite sides.

2.  Toss cereal, pecans, pepitas, cherries (or cranberries), sesame seeds and ground flaxseeds in a large bowl.

3.  Combine honey, vanilla and salt in a small saucepan. Warm over medium heat, stirring, until the honey is more fluid and the salt is dissolved. Pour the honey mixture over the dry ingredients and fold until everything is moistened and sticky. Let cool for 5 minutes. Fold in chips (or chopped chocolate) until evenly distributed. Scrape the mixture into the prepared pan and spread evenly with a fork. Using the back of the fork, press the mixture very firmly all over. (Alternatively, cover with parchment paper and press firmly all over.)

4.  Bake until the top is golden brown, about 35 minutes. (If in doubt, take it out so the honey does not burn.) Run a knife along the unlined sides of the pan to detach the bars. Let cool in the pan on a wire rack to room temperature, about 1 hour. Use the ends of the parchment to lift the bars from the pan. Gently peel off the parchment. Use a heavy sharp knife to cut into 16 bars or squares.

·   Make Ahead Tip: Store airtight for up to 1 week.

http://www.eatingwell.com/recipe/250220/chocolate-cherry-snack-bars/

  Garlic Parmesan Flax Seed Crackers

Takes a total of 23 minutes

Prep time is 5 minues

Cook time is 18 minutes

Servings 2

A great high fiber, crunchy, nutritious, and tasty snack. Good with dips, spreads, or plain. The whole recipe is 6 grams of effective carbohydrate plus 35 grams of fiber

1 cup flaxseed meal

1/3 cup parmesan cheese, grated

1 ½ teaspoon garlic powder

½ tsp salt

½ cup water

Directions

1. Heat oven to 400°F.

2. Mix all ingredients together.

3. Spoon onto sheet pan which is covered with a silicone mat or greased parchment paper.

4. Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, go around the edges with your finger and push the thin part inwards to even it up.

5. Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.

6. Break into pieces.

https://health4life83.wordpress.com/2014/10/02/daily-fibre-intake/

http://www.food.com/recipe/garlic-parmesan-flax-seed-crackers-low-carb-267501

 http://www.quitehealthy.com/nutrition-facts/dan-d-pack/L158701.html

https://authoritynutrition.com/foods/flaxseeds/#Plant_Compounds

https://draxe.com/10-flax-seed-benefits-nutrition-facts/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

There are 3 grams of dietary fiber from 2 tablespoons of ground flax seed which make up 11% of your daily fiber needs (from just 2 tablespoons of these amazing seeds!) as evidenced by the nutrition label included below. And just in case you were wondering, there is very little variation in contents between regular flax seed and golden flax seed other than their color differences. The fiber contained within the flax seed is both soluble and insoluble.

Soluble fiber is dissolvable in water while insoluble fiber doesn’t dissolve in water. The soluble fiber creates a substance that is very similar to gel. The Basic Research from Salt Lake City, UT performed a double-blind randomized crossover study on 17 individuals that concluded that the soluble fiber from flaxseeds in the form of a flax drink or flax bread lowered cholesterol levels as well as lowered glucose levels. Their conclusion is supported by other studies and I think is valid. The insoluble fiber within flax seeds helps bulk up stools and also increase the speed at which stools move through the digestive tract thereby making them an excellent food for digestive health. The insoluble fiber within them helps lower the chances of becoming constipated.  

Flax seed is a powerfully healthy seed. Cholesterol and glucose levels are maintained at healthy low levels, and digestive health is improved by bulking within the digestive track and speeding up the time food is within the digestive tract. In order to maximize these benefits from consuming flax seed there are some preparation that must occur. Whole seeds must be ground (in a small coffee mill or something similar) because the outer coating of the seed is difficult of the human body to breakdown and utilize the inside. Also, once the seeds are ground they begin to oxidize. Therefore, to maximize the benefits it is best to grind the whole seeds right before consumption or to store fresh ground seeds in an airtight container in the refrigerator. Now you are fully caught up on the health benefits of fiber from flax seeds and are ready to embark on your new, healthy journey! Below are some ways to consume flaxseed and a detailed banana flaxseed muffin recipe just for you:

· Add 2 tablespoon of ground flax seed to your hot or cold breakfast cereal.

· Add 2 teaspoons of ground flax seed to mayonnaise or mustard when making a sandwich.

· Mix 2 tablespoons of ground flax seed into an 8-ounce container of yogurt, your smoothie, or salad dressings.

· Bake ground flax seed into cookies, muffins, breads and other baked goods.

 Banana flax seed muffins 

Canola oil spray 1/2 cup plus 3 Tbsp. of whole-wheat flour  1 cup all-purpose flour  1/2 cup plus 1 Tbsp. ground flaxseed  3/4 cup "old-fashioned" oatmeal 1/2 cup brown sugar, packed  2 tsp. baking soda  1 tsp. baking powder  1/4 tsp. salt  2 tsp. ground cinnamon 1 tsp. ground ginger 1-1/2 cups shredded carrots  1/2 cup raisins  1 medium banana, mashed 3 eggs 1 cup skim milk  1 Tbsp. lemon juice 2 Tbsp. unsweetened applesauce  2 Tbsp. canola oil 1 tsp. vanilla

Preheat oven to 350F.  Coat muffin tins lightly with canola oil spray and set aside. In large bowl, mix flours, flaxseed, oatmeal, brown sugar, baking soda, baking powder, salt, cinnamon and ginger.  Stir in carrots, raisins and banana. In separate bowl, combine eggs, milk, lemon juice, applesauce, canola oil and vanilla.  Add liquids to dry ingredients and stir until moist.  Pour batter in tins, filling each cup 1/2-3/4 full. Bake for 25 minutes, or until golden brown.  Makes 18 muffins.

https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/the-benefits-of-flaxseed/

http://www.medicalnewstoday.com/articles/263405.php?page=2

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3307491/