If it’s new to you, read on to learn more. In this article, we’ll explore:

What Is Moringa?

The leaves, bark, flowers, fruit, seeds, and root of the moringa plant have been a source of food and medicine for thousands of years. It’s high in antioxidants and bioactive plant compounds.

The plant is native to the sub-Himalayan areas of India, Pakistan, Bangladesh, and Afghanistan, as well as the tropics. In those areas you’ll find it fresh, but you’re more likely to find moringa in capsule, oil, tea, seed, and powder form in the U.S.

Health Benefits of Moringa

Used traditionally as medicine, we’re only now beginning to study the health benefits of moringa scientifically.

What we do know is the plant is rich in vitamins and minerals, particularly protein, vitamin B6, B2, vitamin A, magnesium, and iron. These nutrients work to support overall health and well-being. It also packs powerful antioxidants, like vitamin C, beta-carotene, quercetin, and chlorogenic acid, to protect cells from oxidative stress and damage.

Here’s a deeper look at how this all helps our bodies:

Lowers blood sugar

Multiple studies show consuming the plant can improve blood sugar response. This is likely, at least in part, due to its fiber and protein content. This nutritional profile helps down and level out blood sugar spikes. (source, source, source) And balanced blood sugar is crucial for hormonal health, a healthy weight, and energy levels.

Reduces inflammation

As with all plant-based foods, a number of studies show moringa contains phytochemicals that act as anti-inflammatories. (source, source) Because inflammation is at the root of many diseases, the plant may help protect the body from longterm issues like arthritis, Crohn’s disease, and even chronic pain.

Lowers cholesterol

Moringa may also lower cholesterol, thanks to high levels of fiber and plant sterols. In a rabbit study, it lowered cholesterol and reduced plaque in the arteries as effectively as medication, without the side effects.

Protects against arsenic toxicity

During one promising study, scientists gave moringa to mice exposed to arsenic. Amazingly, the plant mitigated the usual effects of arsenic, including cardiac, liver, and renal function problems.  

While the exact mechanisms at play are unknown, scientists speculate that the plant’s high antioxidant levels and plentiful phenolic acid compounds counter the damage arsenic wreaks on our delicate biochemistry.

Increases sex drive

A 2015 study found moringa improves sexual function—in stressed-out mice anyway. The exact mechanism is unknown, but the plant appears to increase libido.

Increases breast milk production

Early evidence suggests that taking 250 mg of a specific moringa supplement (Natalac) twice daily after childbirth increases milk supply, but it’s important to note that safety and efficacy haven’t been sufficiently studied yet. (source)

Supports brain health

Thanks to high levels of antioxidants, like vitamin C and vitamin E, moringa counters the oxidative damage underlying the symptoms of Alzheimer’s. It’s also a nootropic, a substance that improves cognitive function and memory.

Protects the liver

A couple of studies suggest that the plant’s large quantities of antioxidants and phytochemicals may support the health of our largest detoxification organ, the liver. (source, source)

How? Oxidative stress and inflammation act as two of the driving forces behind liver damage. Moringa’s antioxidant and anti-inflammatory properties protect against that hepatic damage.

Boasts antimicrobial properties

This plant produces antibacterial substances to protect itself from bacteria in its environment. We receive these same antibacterial properties when we eat or apply it topically. In fact, in a 2011 study, researchers discovered that moringa extract inhibits the growth of S. aureus, V. parahaemolyticus, E. faecalis, and A. caviae.

Speeds healing

Traditionally, many use moringa as a poultice to speed wound healing. We now have research to support what those who have used this plant for years have always known: Applying moringa to wounds can enhance wound healing.

By promoting coagulation, moringa encourages blood clotting at the site of a wound. This shortens the time it takes to repair damage and speeds wound healing time.

Reduces the severity of asthma

In one of the few human clinical trials on the plant, adults with asthma took 3 grams of moringa twice daily for three weeks. Moringa not only reduced asthma symptoms, but also reduced the severity of asthma attacks. (source)

Facilitates sleep

As a protein-rich food, moringa packs an assortment of amino acids. Some of which (most notably tryptophan) are the backbone of sleep-inducing hormones, like melatonin, priming the body for improved and more restful sleep.

Moringa Side Effects

• In the amounts normally eaten as food, the leaves, seeds, and fruit are safe to enjoy.
• In medicinal amounts, up to 6 grams of moringa per day for 3 weeks have been used.

It’s important to avoid eating the root and its extracts. These parts of the plant may contain a toxic substance that can cause paralysis and death. (source)

If you’re pregnant women, do not take moringa supplements. It’s also important to avoid the flower, root, and bark—these parts of the plant have traditionally been used to induce miscarriage. (source)

And as with all supplements, always talk to your healthcare provider about what’s right for you.

Where to Buy Moringa

The vegetable itself is hard to find in the U.S., so many people buy and consume the powder instead. (Where to buy)

You’ll also likely find it as a tea (where to buy), in capsules (where to buy), and its oil (where to buy).

What Does Moringa Taste Like?

• If eaten raw, it has a little bite, like watercress or radicchio.
• When cooked, it mellows out a bit, and is more like spinach, but with a somewhat nutty flavor.

How to Use Moringa

In Asia, cooks use nearly every part of the plant.

• Leaves: Cooks use leaves like spinach or dry them for powders.
• Seed pods: Cooks use seed pods as vegetables in curries and soups.
• Seeds: Cooks eat seeds like peas, roast them like nuts, or press them to extract the useful oil.
• Flowers: Cooks even use the flowers—they’re fried like squash flowers.

In the U.S., moringa is mostly available in powdered form or in a liquid shot.

There are tons of ways to use the powder. Try these ideas:

• Sprinkle on top of salad. Try my raw enzyme salad.
• Add it to water or milk/milk alternative, hot or cold, to make a tea or latte. (Some say it tastes a lot like matcha.) Try my golden milk latte recipe, but use 1 teaspoon of the powder in place of turmeric paste.
• Stir it into pasta sauce. It works really well in my pesto—simply add 1 teaspoon of moringa powder per batch.
• Mix it into soups or stews. Add 1 tablespoon of the powder to my mega mineral soup.
• Add it to smoothies. It tastes particularly good with my tropical smoothie—just swap the spirulina for 1 teaspoon moringa powder.
• Add 1/2 teaspoon to chia pudding
• Stir it into dips like guacamole or hummus
• Add it to baked goods like muffins
• Mix it into salad dressing like this Green Goddess recipe.

The post Moringa: Why You’re Seeing This Superfood Everywhere appeared first on Mama Natural.

Never heard of it? We’ll explain everything you need to know, including:

• What exactly it is
• The health benefits of lucuma
• Where to buy the superfood
• What it tastes like
• Plus, how to use lucuma

What is Lucuma?

Lucuma, pronounced loo-koo-ma, is a fruit native to Chile, Ecuador, and Peru. (source) It’s long been a staple food to people in the valleys of the Andes, but it’s still pretty new in other areas of the world.

Because of its smooth green skin and vibrant orange flesh, it looks a lot like an avocado and a mango had a baby. Once cut open, the flesh holds even more surprises. The texture mirrors a hardboiled egg yolk—creamy but dry, and a little crumbly.

Though it can be enjoyed fresh and eaten as is, it’s more commonly used as a flavoring for yogurt, ice cream, desserts, milkshakes, and juice. (More on that below!)

What Are the Health Benefits of Lucuma?

The bad news? Although many tout lucuma’s calcium content, you’d have to eat abnormally large quantities to get a significant amount of the important nutrient. A closer look at the nutrient breakdown of both fresh and powdered lucuma reveal it’s not nearly as concentrated a source as you may be led to believe.

The good news? Lucuma is a plant-based food loaded with a variety of macro and micronutrients, plus phytochemicals, that support optimal health. Let’s unpack the many health benefits:

Provides energy

As a potent source of carbohydrates, the fruit provides our bodies with the energy it needs to thrive. It also gets bonus points for being a good source of fiber. All that fiber slows digestion and absorption of energy-yielding carbohydrates, leading to more stable blood sugar levels (source).

Promotes gut health

Another added benefit of the fruit’s fiber content is improved bowel regularity and gut health. Fiber prevents and relieves constipation, while also providing the needed fuel for the good bacteria in our GI systems. By supporting a balanced gut microbiome, it also promotes  overall metabolic and immune health.

Provides skin beautifying antioxidants

The fruit’s lovely orange hue is due to its beta-carotene content, a form of vitamin A that can give your skin a rosy tone. In a 2017 study, eating beta-carotene-rich fruits and vegetables was associated with more visible red, yellow, and orange undertones in facial skin—a factor that increased participants’ perceived attractiveness. Beta-carotene also dampens inflammation and oxidative stress, reducing the risk of the development of chronic diseases.

Improves wound healing

In a 2010 study, researchers investigated the use of lucuma nut oil for wound healing. The in-vitro results how that the fruit’s oil has possible wound healing properties.

Regulates blood pressure

Due to its antioxidant and anti-inflammatory potential, the fruit could be beneficial for high blood pressure and diabetes management. In one in vitro study, lucuma extract inhibited the action of alpha-glucosidase, one of the enzymes responsible for breaking down carbohydrates. By inhibiting that enzyme, the fruit’s extract may prevent blood sugar spikes.

Where to Buy Lucuma

Unfortunately, the fruit itself doesn’t have a long shelf life and doesn’t travel well, so it’s nearly impossible to find it in the U.S.

Your best bet is to eat lucuma in:

•  a powdered form
• a nut butter version
• a smoothie powder
• or a snack bar

What Does Lucuma Powder Taste Like?

In short, delicious! Think sweet, with a hint of maple and caramel.

The fruit is—and the powder it creates—is often described as a hybrid of pumpkin, sweet potato, and butterscotch with a hint of apricot.

How Do You Use Lucuma Powder?

The great thing about lucuma powder is that its uses are practically infinite. You’re limited only by your imagination. The ideas, links, and recipes below will give you a great starting place, but have fun trying out your own combinations!

As a sugar substitute in baking

Thanks to its sweet taste, the powder can be used as a sugar substitute in baking. Warning though: Unlike sugar, lucuma powder is not hydrophilic (meaning water-loving or moisture-attracting). If your batter seems thick and dry, you may need to add more moisture. Add a tablespoon of your moist ingredient (milk, water, yogurt, applesauce, mashed bananas, etc.) at a time until your batter has a smoother consistency.

As a sweetener for homemade popsicles

Typically used as a flavoring agent for ice cream, the fruit is an excellent way to add a new twist to frozen treats, like homemade popsicles. To make your own, add a few tablespoons of lucuma powder to your favorite recipe. It tastes especially great with coconut, banana, or even cantaloupe.

As a sweetener for smoothies

Lucuma powder really shines as a smoothie add-in. Add it to any tried-and-true smoothie recipe, or give this CocoNana Smoothie a try.

As an additive to nut milk

Give your nut or seed milk a subtle butterscotch flavor by stirring in a tablespoon or two of lucuma powder. You can even make your own almond milk.

In energy balls

Add 3-5 tablespoons of lucuma powder (depending how strong you want the lucuma taste to be) to an energy ball recipe to give the snack extra nutrients and flavor.

In hot chocolate, coffee, latte, or matcha

Elevate your go-to hot drink by stirring lucuma powder into it, or try this hormone-balancing hot chocolate.

In homemade ice cream

Lucuma ice cream is big in Peru! No trips to Peru scheduled in the near future? No worries. You can make your own at home. Head to this ice cream recipe to learn how.

In homemade soups

For a warm and savory take on the fruit, add it to pureed or non-dairy creamy soups, like this butternut squash soup.

In oatmeal

Lucuma adds variety and flavor to oats and other types of hot cereal.

In chia seed pudding

If you love butterscotch pudding, you’ll love lucuma powder added to chia seed pudding. Just stir in a couple of tablespoons and enjoy.

In yogurt

Though it’s a common yogurt flavor in other countries, it isn’t something you’ll find in U.S. grocery stores. You can mimic the flavor by adding a tablespoon of lucuma powder to your favorite plain yogurt.

How About You?

Have you tried lucuma or lucuma powder? What’s your favorite way to prepare it? Share with us in the comments below.

The post Lucuma: Everything You Need to Know About This Superfood appeared first on Mama Natural.

If you’ve never heard of fire cider, don’t worry. In this article we’ll explore:

What Is Fire Cider?

Fire cider is a folk recipe said to have immune-boosting, anti-inflammatory, antibacterial, and anti-viral properties.

The original recipe is made from 7 special ingredients:

1. Raw horseradish root (grated)
2. Raw ginger root (grated)
3. Raw garlic (minced)
4. Raw onions (chopped)
5. Cayenne pepper (in dried spice form)
6. Raw apple cider
7. Raw honey (local is best)

(Organic ingredients are best whenever possible.)

This elixir is an herbalist favorite during cold and flu season. Though no formal research has been carried out to study the effects of fire cider, there are many studies suggesting the ingredients in fire cider have restorative and healing properties. (More on that below!)

Fire Cider Recipe

Instructions:

1. Mix ½ cup grated fresh horseradish root, ½ cup fresh onions, ¼ cup grated ginger, 1/4 cup chopped garlic, and 3 whole fresh cayenne peppers (if you can’t find fresh peppers, you can use 1 teaspoon of cayenne pepper) in a quart jar.
2. Add about 2 cups of raw apple cider vinegar to cover. Sprinkle in cayenne pepper.
3. Cover with lid and shake well.
4. Let sit at room temperature for 4 to 6 weeks.
5. Strain and add 1/3 cup of honey (you may use more or less, depending on how sweet you like it). Store in a cool place.

How to Use Fire Cider

Though some prefer to “shoot” the drink, there are so many other ways to take the herbal tincture.

To drink it straight:

• Pour it into a 1-oz shot glass and shoot or sip once per day
• If you feel a cold coming on, take .1/2-ounce 2 to 3 times per day

To take fire cider with other food and drink:

• Dilute with warm water or apple cider to make a tea
• Add it to salad dressings
• Drizzle it over veggies
• Use it as a marinade
• Stir it into soup

Do You Have to Refrigerate Fire Cider?

While some companies that sell the tincture say it’s shelf stable and Rosemary’s own recipe says “fire cider will keep for several months,” it’s best to store homemade fire cider in the fridge and use within a month.

Fire Cider Ingredients and Benefits

Now that you know how to make fire cider, let’s talk about why it’s so good for you. While the whole is more than the sum of its parts, each ingredient has its own unique properties that contribute to the drink’s flavor and potency.

You’ll find a number of takes on the original recipe with things like lemon, turmeric, black pepper, and jalapeños mixed in, but the following ingredients are the classic ingredients and the base of even the most exotic versions of the recipe:

Horseradish

This spicy, subtly sweet root vegetable has long been used as a folk remedy for a number of ailments including coughs, food poisoning, and tuberculosis. The cruciferous vegetable is packed with tons of antioxidant and anti-inflammatory compounds.

One of those compounds is allyl isothiocyanate (AITC), known for its anti-cancer and antibacterial properties. As a key ingredient in fire cider, horseradish adds heat, helping to warm you from the inside out, while also supporting your body’s innate ability to fight off bacteria.

Ginger

Ginger is an antiemetic that has been proven to reduce nausea and vomiting caused by morning sickness, surgery, and even chemotherapy. It’s also an impressive antioxidant, anti-inflammatory, and antiviral herb. (source)

Research suggests ginger can prevent viruses from sticking to the lining of the respiratory tract, stopping viral infections before they can get a foothold and cause symptoms.

Garlic

Garlic has been used as medicine by cultures around the world for centuries. Flavorful, with a sharp spiciness, it’s a go-to for coughs and infections. Studies show garlic packs a powerful antimicrobial punch—it’s an effective antiviral, antifungal, and antibacterial.

Onions

With their versatile taste, ranging from sweet to a sharp biting heat, onions—whether cooked or raw—add a range of flavors to food. No matter how they’re used, they also provide health benefits.

They’re one of the richest sources of quercetin, a phytochemical known to enhance immune function. (source) By stimulating the immune system, quercetin helps our bodies fight back against cold and flu germs. Onions are also a good source of prebiotics, which promotes gut health for optimal immune function.

Cayenne pepper

Vibrantly red and strikingly hot, cayenne pepper is commonly used as a pain reliever and a way to diffuse a fever. Herbalists believe cayenne encourages blood flow to the extremities, diffusing heat from the core of the body, which helps lower fevers.

Plus, cayenne pepper’s pain relieving properties are perfect for the body aches that accompany the flu and fevers. (source)

Honey

Amber colored and sweet, honey is a go-to for cough relief. Research has found it effectively relieves children’s nighttime coughs. And by doing so, it indirectly improves sleep.

Note: Children under the age of 1 should never have honey—it poses a risk of botulism intoxication.

The History of Fire Cider

Hungry for more on fire cider? Let’s talk about its impressive history from at-home folk remedy to the wildly popular tonic it is today…

Though popularized in the ’80s by famed herbalist Rosemary Gladstar, the origins of fire cider are said to date back to the times of the plague. During that time, grave robbers and thieves drank a potent mixture similar to fire cider to protect themselves from contracting the deadly and highly contagious disease.

Eventually, Gladstar started selling fire cider in a local herb store in Sonoma, CA. She then published the recipe in her books, introducing even more people to the now infamous recipe.

Today, it’s sold by other companies and the recipe can be found in many books. There are even entire workshops, events, and classes dedicated to teaching participants how to make the tincture.

Fire Cider Controversy

Huh?! You might wonder how an herb-filled beverage could cause any sort of controversy, there is one. And it has to do with trademarking.

In 2012, Shire City Herbals, a small company that started making the tincture in 2010, trademarked the name fire cider. But the herbal community wasn’t happy about it. Critics say it’s a generic term that names a type of preparation, food, or product—not a specific proprietary blend—and that trademarking the name fire cider is akin to trademarking the name banana bread or apple cider.

Despite petitions and public outcry, the company still holds a trademark for the term. (source)

How About You?

Have you ever made fire cider? Do you stick to the classic recipe or experiment with different variations?

The post Fire Cider: How to Make This Amazing Immune-Boosting Tonic appeared first on Mama Natural.

Yes, come late-August and September, many gardeners end up with a dozen or two heirloom tomatoes ripening on their kitchen counter, with dozens more cherry, San Marzano, Brandywine, Yellow Pear, and countless other tomato varieties ripening on the vine.

You hate to waste these beauties, but you can’t help wondering…

“What the heck am I gonna do with all these tomatoes?”

Too many tomatoes. Not a bad problem to have, actually. But it can be daunting to find ideas on how to use them all.

Here are 28 ways to use all those extra tomatoes from your garden

While they’re at their peak freshness, no less!

1. Eat them whole

Really! Vine ripened tomatoes are delicious all on their own. You can take a big bite out of one like an apple, or do what my mom always does: slice the tomato into thick slices and sprinkle with salt. Yum!

2. Fresh salsa

I love Mexican food. When it’s served with fresh salsa I really can’t resist. There’s something about the fresh ingredients in uncooked salsa that makes it such a treat for the summer. Here are a few recipes to try:

Fermented Salsa

Peach and Tomato Salsa

Fresh Summer Salsa with Cucumber

3. Cooked salsa

Though fresh salsa is my favorite, it’s only available in the summer, and I like salsa all year round. Canning your own salsa is a great way to have quality salsa through the winter. Check out these recipes:

Canning Homemade Salsa

Home Canned Salsa

4. Too many tomatoes? Use them as a skin cleanser

Did you know you could clean your face with a tomato? YES, it’s true! (Check out this line of tomato facial products :)) The acids in tomato juice are great for softening and cleaning skin, while the lycopene helps eliminate free radicals.

For oily skin: mix equal parts fresh tomato juice and aloe vera juice.

For dry skin: use a ratio of 1 part tomato juice to 2 parts aloe vera juice.

Rub a tablespoon of this mixture into your face and rinse with warm water.

5. Sunburn relief

Tomatoes are also wonderful at soothing sunburn. If your sunburn is recent and not blistering or peeling, rubbing a slice of tomato on it can lessen the redness. According to this study, eating tomatoes can increase your skin’s natural sun protection. One more reason to eat those beauties!

6. Make your own pasta sauce

Here’s a great homemade pasta sauce recipe you can make using fresh tomatoes. The recipe calls for five pounds of fresh tomatoes, perfect for when you have too many tomatoes!

7. Tomato sandwiches

I could care less about including yucky winter tomatoes on my sandwiches, but when I’ve got too many tomatoes ripening in the summer, I can’t get enough. Add tomatoes to any sandwich for a burst of flavor, or simply slather some mayo and tomato slices between two pieces of fresh baked bread. Yum!

Try this Heirloom Tomato Sandwich for a yummy treat (hint: it uses avocado!).

8. Tomato soup

And what goes great with sandwiches? Soup of course! Homemade tomato soup is full of lycopene, which has been shown to fight chronic diseases and increase the body’s natural sun protection.

Homemade Tomato Soup is simple, healthy and easy to freeze or can.

9. BLT’s

This is one of my favorite ways to use up too many tomatoes. I like making a classic BLT, but there are some really interesting ways of dressing up a BLT that are worth a try.

Consider adding:

• Avocado
• Cheese
• A fried egg
• Fresh greens
• Onion

Or just turn your BLT into a BLT grilled cheese (and dip it in your homemade tomato soup!).

10. Tomato juice

If you have too many tomatoes, making tomato juice is a great way to use them up. You can use tomato juice in soups, to add flavor to meat, to deodorize a stinky refrigerator, or to make a kick butt Bloody Mary.

How to Make Tomato Juice

11. Tomato paste

Tomato paste is one of the best sources of lycopene around. It can be used in many dishes and freezes really well, making it an MVP of tomato products.

Pro tip: freeze some tomato paste in ice cube trays or can it in extra-small canning jars.

How to Make Tomato Paste

12. Grilled bruschetta

Bruschetta is a really easy and tasty way to use too many tomatoes. Plus, when you’re grilling them, you don’t have to heat up the kitchen.

Cut a crusty baguette into slices and toast them on the grill. Then brush with garlic butter or oil. Top with slices of tomato and fresh mozzarella or get adventurous and experiment with additional toppings such as mushrooms, fresh chopped herbs, gorgonzola, zucchini, or prosciutto.

13. Fried green tomatoes

Sometimes tomatoes fall off the vine, or a frost is expected before they ripen. What would you do with too many tomatoes when they’re unripened besides fry them?

How to fry green tomatoes:

• Start with slices of green tomato and dip them in an egg bath.
• Coat with batter of choice. Being dairy and gluten free, I use a mixture of cornmeal and another gluten free flour.
• You could also add buttermilk to the egg mixture for an added level of taste.
• Fry the tomatoes in your choice of oil (at roughly 375 degrees) until golden and crispy.
• Enjoy!

14. Tomato ketchup

Ketchup is an American summer staple, but the store bought kind often includes yucky ingredients like high fructose corn syrup. Making your own ketchup is a great way to use those extra tomatoes while keeping your family’s food as clean as possible. Since homemade ketchup uses a lot of them, you’ll never have too many tomatoes again!

Homemade Ketchup Recipes

15. Homemade spaghetti sauce

Spaghetti is a great fall back meal when things get busy. It only takes a few minutes to prepare if you already have canned or jarred sauce on hand.

Set aside an afternoon to prepare and can some pasta sauce, and you’ll have quick and nutritious meals available through the winter.

Crock-pot Marinara

Home Canned Spaghetti Sauce

16. Homemade pizza sauce

Another quick meal, homemade pizza is a crowd pleaser and pretty simple when you have sauce already on hand. If you make a big batch you can freeze or can enough to last through the winter.

Homemade Pizza Sauce (for the freezer)

17. Grill ‘em

Grilled tomatoes are a fun and easy snack for when you have too many tomatoes.

• Start with firm tomatoes and slice them in half horizontally
• Brush with olive oil.
• Grill until grill marks form.
• Flip and repeat.
• Top with salt.
• Enjoy!

18. Marinate ’em

Marinated tomatoes are wonderful and really easy to make. Simply add halved cherry tomatoes, fresh herbs, salt, pepper, and garlic to a jar of olive oil and vinegar and let them sit for several hours or overnight.

19. Freeze ’em

Of course you can freeze cooked tomatoes, but have you ever considered freezing raw tomatoes? You can! It’s a great way to preserve them when you have too many tomatoes. If you are planning on using them for a sauce or stew later, freezing whole raw tomatoes is a fine way to preserve them without putting the work in up front to cook them.

20. Can ’em

Whole, halved, or diced, canning is a great way to preserve tomatoes that doesn’t require electricity to keep (like freezing does). Check out these recipes for canning tomatoes:

Canning Tomatoes

21. Stuffed tomatoes

Another great way to use too many tomatoes but be sure to use sturdy ones.

• Slice them in half horizontally and scoop out the inside.
• Fill with your choice of filling (breadcrumbs, cheese, spinach, mushrooms, rice and quinoa are some possibilities)
• Bake at 400 degrees for 20-30 minutes.

22. Tri-colored tomato salad

One of my favorite things about growing produce in the backyard is the variety of tastes and colors. When you have a lot of different colored tomatoes, why not make a tri-colored tomato salad? Chop tomatoes to bite sized pieces and toss with fresh basil, mozzarella, olive oil and balsamic vinegar.

23. Dried tomatoes

I’m always amazed at how expensive sun dried tomatoes are at the grocery store, especially when I know I can make them at home for almost nothing. Sun dried tomatoes are great in pasta dishes, hummus, pesto, or omelets. When you dry them there’s no such thing as too many tomatoes! Try this recipe for making sun dried tomatoes at home:

Easiest “Sun” Dried tomatoes

24. Tomato and fruit

Since technically tomatoes are a fruit, why not add them to your fruit salad? Here are a few fun recipes that use fruit and tomatoes:

Fruit Salad with Tomato

Tomato Fruit Gazpacho=

25. Shakshukah

I had never heard of Shakshukah before, but now I’m sure it will be my new favorite dish.

I’m always looking for ways to use our abundance of fresh eggs and too many tomatoes, and this looks like just the recipe:

Shakshukah AKA Mediterranean Sunshine

26. Tomato basil garlic butter

What’s great about making flavored butter is that you can easily freeze it for another time. So you can make large batches and have it available all winter. Find the recipe here:

Tomato Basil Garlic Butter

27. Barter or sell them

If you have more tomatoes than you can eat, can, freeze, or dry, why not sell them at a farmer’s market or barter with a friend for something different?

28. Give them away

When all else fails and you still have way too many tomatoes, give them away. It shouldn’t be too difficult to find someone willing to take extra tomatoes off your hands, and it will be a relief to know they aren’t going to waste. You may even be able to donate fresh tomatoes to a local food pantry.

Want an EPIC tomato cookbook?

Click here to see my favorite! 

What do YOU do with too many tomatoes?

What do you like to do with your extra garden tomatoes? Share with us in the comments below!

The post 28 Things to Do With Too Many Tomatoes appeared first on Mama Natural.

In this post, I’ll show you which pantry staples (with recipes) to stock up on so that you can easily create nourishing meals for your family.

Why It’s So Important to Buy Healthy Foods

A well-stocked kitchen makes it easy to throw together dinner at the end of a long day or grab a snack on your way out the door using healthy, whole foods.

“We really need to focus on that foundational diet, which is more vegetables, more whole foods, less added sugar and less refined grains.” — Christopher D. Gardner, the director of nutrition studies at the Stanford Prevention Research Center

One study of over 120,000 healthy women and men spanning 20 years reached similar conclusions: High-quality foods (and decreasing consumption of lower-quality foods) play a huge role in preventing obesity.

Healthy Foods to Buy & Keep in Pantry

Here are my top healthy foods to buy and keep in your pantry at all times so dinner time will be a breeze.

Capers

Research suggests these delicious, small flower buds pack tons of natural antioxidants that may effectively fight cancer and heart disease when added to meals, particularly meats.

“Caper may have beneficial health effects, especially for people whose meals are rich in fats and red meat.” (source)

Additional studies suggest capers also have medicinal properties that help fight liver disease, improve triglyceride levels in patients with Type 2 Diabetes, relieve inflammation and pain in people with arthritis, and may even improve memory.

How to use capers
 
Capers have an intense briny flavor, so a little bit goes a long way. Add them to pan sauces, salad dressings, sandwiches, or even eggs.

Try: Cauliflower Steak With Olive and Caper Salsa

Lemons

Because lemons are a good source of vitamin C and antioxidants, research suggests they may help fight heart disease and cancer, lower stroke risk, strengthen the immune system and reduce inflammation, aid in iron absorption, prevent asthma, and lower blood pressure.

There’s even some evidence that, thanks to all that vitamin C, lemon can even help improve skin’s texture and reduce wrinkles.

Sun-dried tomatoes

One cup of sun-dried tomatoes provides 23 percent of the recommended daily intake of vitamin C and 16 percent of vitamin A, which means this healthy food can improve vision and heart health, aid in digestion, and reduce inflammation. (source)

Sun-dried tomatoes also have 25 percent of the recommended intake of magnesium, a mineral the body is dependent on for blood sugar control, blood pressure regulation, bone health, and more. Read more about magnesium here.

How to use sun-dried tomatoes

Sun-dried tomatoes are absolutely delicious and full of flavor. They have a deep, caramelized flavor with a hint of sweetness and a hint of tartness. Try these flavor bombs in salads, sandwiches, sauces, dressings, or simply snack on a few.

Try: Basil Sun-dried Tomato Pesto

Olives

A type of stone fruit, olives are high in healthy fat, vitamin E, and antioxidants. They also contain tons of minerals, like iron, calcium, and copper.

There’s evidence that, because of these nutrients, olives help lower blood pressure, reduce inflammation, fight cancer, prevent heart disease, prevent osteoporosis, and improve overall gut function.

How to use olives

Eat olives alone as a snack or sprinkle them on sandwiches, salads, or poultry. You can also chop them up and stir them into sauces, salad dressings, dips, or pastas.

Beans/lentils

Starches that are resistant to digestion—like beans and lentils—provide good “food” for our gut bacteria, which can aid in digestion, reduce appetite, and improve insulin sensitivity and blood sugar levels. Note: Certain methods of cooking (cooking, cooling, and reheating, for example) can increase the resistant starch in these foods.

In general, legumes are also a great source of soluble fiber, which helps digestion and improves cholesterol. They’re also high in folate (great for a pregnancy diet!), B-group vitamins, iron, calcium, phosphorous, zinc, and magnesium.

How to use beans/lentils

Add lentils or beans (black beans, chickpeas, navy beans, kidney beans, split peas) to soups and stews, salads, or tacos. You can also ground them up and make patties, dips, or spreads.

Try: Black Beans Salad With Roasted Sweet Potatoes

Healthy canned fish

Both canned and fresh fish contain ample amounts of protein and other important nutrients like selenium, calcium, phosphorus, and vitamin D, but it’s important to make safe choices when it comes to seafood, especially if you’re pregnant. According to one study, canned wild salmon actually had more Omega-3s, less mercury, and fewer pesticides and carcinogens than farmed salmon.

Canned sardines are nutritional powerhouses with tons of omega 3’s, selenium, vitamin D and a great source of inexpensive protein.

How to use canned fish

Warning: You will have to put your big girl pants on to eat sardines. They are an acquired taste. (I used to hate them but after forcing myself to eat for a few years, my body now craves them!) Use low-mercury salmon and sardines in salads or stir-fries, form them into patties, make salmon or sardine salad, or eat them on crackers with a squeeze of lemon.

Try: Sardine Fish Cakes

Basic spices

Spices add a necessary kick to many recipes, but some of them provide surprising health benefits, too. Stock your pantry with these spices that pack powerful health benefits:

• A good salt: Sea salts and high-mineral salts add minerals to your diet.
• Cumin: This earthy spice is rich in iron, promotes digestion, may improve cholesterol, and may even reduce the risk of food-borne illness.
• Curry: There is evidence that curry aids in digestion, promotes liver function, improves metabolism, reduces inflammation, improves heart health, fights cancer, and may even improve complexion. (source)

Some other basic spices that are extremely flavorful and versatile include: rosemary, sage, thyme, ginger, and cinnamon.

How to use spices

Beyond the obvious—using spices to flavor your favorite dishes, from chicken, to seafood, to veggies—try chopping fresh spices or herbs, stirring them into olive oil, and then freezing in ice cube trays. It’s a great way to preserve fresh herbs and add flavor to any dish. Here’s step-by-step instructions.

Try: Gluten-Free Tabbouleh

Extra virgin olive oil

First thing’s first: There’s tons of fake olive oil out there, so make sure you do your research first. But quality extra virgin olive oil has lots of health benefits. It’s rich in monounsaturated fats and antioxidants, is filled with polyphenols that can help reduce our risks for heart disease, cancer, Alzheimer’s and type 2 diabetes, and can lower LDL cholesterol and blood pressure, stabilizing blood sugar levels, and and reduce inflammation. (source)

How to use extra virgin olive oil

This is an easy one—the possibilities are endless! Cook with extra virgin olive oil, drizzle it on fresh tomatoes, use it as a base for salad dressings, or even try oil pulling.

Try: Raw Enzyme Salad with Turnip

Seed-like grains

Choose seed-like grains that cook up fast. Some of my favorites are quinoa, amaranth, and millet. Why? Well, for starters, quinoa has almost as many antioxidants as cranberries! Plus, it’s gluten free, high in protein, and has tons of magnesium and folate.

Amaranth and millet have similar health benefits. Amaranth is full of the essential amino acid lysine, plus has plenty of protein, fiber, magnesium, phosphorus, and iron. Millet is also rich in magnesium and phosphorus, but also contains ample amounts of copper.

How to use grains

Cook and serve these gluten-free grains as you would other grains, or add them to baked goods (cookies, pies, and breads!).

Try: Sprouted Quinoa Crusted Pizza

Tomato paste

If you have too many tomatoes, one of the best ways to use that surplus is to make tomato paste. Tomato paste is an incredibly great source of lycopene, a phytochemical that helps fight chronic diseases and increase the body’s natural sun protection. (source) Tomato paste is also rich in vitamin C, B-group vitamins, magnesium, potassium, iron, and copper.

How to use tomato paste

Use tomato paste as the base for soups, stews, and sauces. An easy way to make sure you always have some on hand is to freeze fresh tomato paste in ice cube trays.

Try: DIY Tomato Paste

Fresh garlic

Garlic has many proven health benefits—it’s anti-inflammatory and anti-fungal properties make it a great natural remedy for ear infections, plus it helps protect the body from heart disease and cancer, lowers blood pressure, regulates blood sugar in diabetics, and reduces incidences of the common cold.

How to use garlic

Garlic can used to flavor almost anything! Add it to salad dressing, sauces, or salsas, stir it into tea, or roast it and spread it on toast.

Try: Pistachio Pesto

Nuts/seeds

Nuts and seeds are full of healthy fats, plus contain plenty of protein, fiber, and antioxidants like vitamin E. They also contain plant stanols, which may help lower cholesterol. (source)

Research also shows that just one serving of nuts per day can help prevent weight gain and may even help prevent diabetes.

Seeds—flaxseed, chia seed, and hemp seeds, to name a few—can also help reduce blood sugar, improve cholesterol, and regulate blood pressure.

How to use nuts/seeds

Sprinkle nuts and seeds on top of anything—toast with nut butter, yogurt, oatmeal, salads, you name it!

Try: Chocolate Chia Seed Pudding

OK, But What If My Family Doesn’t Like Healthy Food?

It’s a dilemma, for sure, but one that’s surmountable. Trust me, I know! Check out this post for tips to get reluctant family members to embrace real food.

How About You?

What are your go-to healthy foods to buy? I’d love to hear about what items are in your pantry at all times.

The post Healthy Foods to Buy and Keep on Hand at All Times appeared first on Mama Natural.

Well, it turns out there are ways to make those summer barbecues a little bit better—by making them even healthier. In this post you’ll find my top healthy BBQ ideas. 

Healthy BBQ Tip #1: Use Organic Charcoal

Unlike the charcoal you use for making your teeth white, the standard charcoal used for grilling almost always includes chemicals and nitrates like anthracite coal, treated wood or sawdust, petroleum, sodium nitrate, and borax. That is NOT what you want cooking into your food! To avoid exposure to these yucky additives, choose a natural charcoal. Try this 100 percent natural lump charcoal by Big Green Egg. It’s made with American oak and hickory wood, is easy to light, and heats up in just 10 minutes.

Healthy BBQ Tip #2: Never Clean the Grill With a Wire Brush

Wire brushes are great for getting rid of stuck-on food, but they can be very dangerous. Little pieces of wire from the brush can break off and get stuck in your food. If you ingest these little pieces of metal, it can cause a medical emergency. And it’s not as rare as you might think—researchers estimate there are about 130 cases per year in the United States. Try a heavy-duty sponge, a brush made of natural fibers, or a wooden scraper instead.

Healthy BBQ Tip #3: Swap Processed Meats for Clean Proteins

There are so many reasons to skip hot dogs—they are full of nitrates and have been linked to heart disease and type 2 diabetes and just one hot dog has a quarter of the maximum daily recommendation for sodium! If you’re serving hamburgers, make sure to use grass-fed beef. However, to shake up your healthy BBQ, the best choices are low mercury fish (salmon, trout, and mackerel are all great options!) and marinated chicken breast and turkey burgers are always a nice change of pace! 

Healthy BBQ Tip #4: Marinate Your Food

Marinating your food not only makes it taste great, but it also may help reduce carcinogens caused by grilling. Seriously! One study found that marinades that contain thyme, sage, and garlic reduced the amount of carcinogens in food by as much as 88 percent. Another study found that rosemary has similar benefits—this herb reduced carcinogens by up to 90 percent. And marinating beef in beer or wine for six hours may have similar effects. Another study found that this can reduce the amount of carcinogens by up to 40 percent.

Try these delicious marinades:

Rosemary, Thyme, Garlic, and Lemon

Lemon and Herb

Honey Garlic

Greek

Healthy BBQ Tip #5: Flip Frequently

A study published in the Journal of Food Protection found that flipping burgers every 30 seconds was most effective in reducing E. coli. Another study found that, when combined with low-heat cooking, frequent flipping also reduced the level of carcinogens in food. Though these studies were specific to burgers, it may be worth cooking other meat this way, too.

Healthy BBQ Tip #6: Use Better Buns

Wrap burgers or grilled chicken in Swiss chard to up your intake of vitamins K, A, and C, magnesium, potassium, iron, and fiber. Kale, green cabbage, and lettuce are other great options.

If the bun is your favorite part, you can still have a healthy BBQ by using sprouted buns.

Healthy BBQ Tip #7: Make Your Own Condiments

Most store-bought condiments, like barbecue sauce and ketchup, are loaded with added sugar and yucky preservatives. Your best bet is to make your own. Try these homemade recipes for a healthy BBQ:

Ketchup

Barbecue Sauce

Honey Mustard

Mayonnaise

If you prefer to use store-bought, try these products for a healthy BBQ:

Ketchup

Barbecue Sauce

Mustard

Mayonnaise

Healthy BBQ Tip #8: Opt for Healthier Sides

Conventional potato salad, macaroni salad, and mayo-based coleslaws all have one thing in common: They’re full of bad oils and sugars. But skipping out on these heavy options don’t have to mean sacrificing taste. Instead try foods that are just as flavorful, but way healthier. Try these recipes for a healthy BBQ instead:

Instead of traditional potato salad, try Green Bean, Potato, and Tarragon Salad

Instead of creamy coleslaw, try Summer Coleslaw

Other great options include homemade sauerkraut, fermented salsa, grilled portobello mushrooms, and organic corn on the cob (if you can find it!).

If you’re serving any dips with your meal, swap chips for raw veggies—they provide the same crunch, but don’t have any of the preservatives, fat, or extra calories. (If you want healthy chips, try Jackson’s Honest Chips or any potato chips cooked in olive oil, usually available at heath food stores or Trader Joe’s.)

Healthy BBQ Tip #9: Grill Dessert

Skipping cookies, cupcakes, brownies, and other sweat treats doesn’t have to leave you wanting more. Once the main course is finished, try grilling pineapple or stone fruit (peaches, nectarines, and plums). YUM!

How About You?

What tips do you have for other readers? Share your best healthy BBQ ideas below.

The post Healthy BBQ Ideas: 9 Smart Tips for Your Next Cookout appeared first on Mama Natural.

If not, this post will help you learn how to do it, plus explain why you would want to soak nuts and seeds in the first place.

How to soak nuts and seeds video

What are phytates and why shouldn’t we eat too many?

Phosphorus is stored in many plant cells as phytic acid. When phytic acid bonds with a mineral in the nut or seed, it’s called phytate. These phytates are called “anti-nutrients” by many healthy living advocates, because they make it hard for our bodies to absorb minerals, such as calcium, magnesium, iron, and zinc. Because phytates are also enzyme inhibitors, they can make it harder to digest protein, fats, and starches, too.

By properly preparing seeds, you can reduce the amount of phytates. This can make the seeds you consume more nutritious and easier to digest. Nuts are a little trickier though. We don’t know for sure how to remove phytates from nuts, though experts argue it’s still worth treating the same way you would seeds, since much anecdotal evidence suggests soaked nuts are easier to digest. Ramiel Nagel writes:

“Based on the accumulation of evidence, soaking nuts for eighteen hours, dehydrating at very low temperatures—a warm oven—and then roasting or cooking the nuts would likely eliminate a large portion of phytates.”

Is there any benefit to phytates?

Strangely enough, it seems that phytates can be beneficial. Phytates can act as antioxidants in the body and some research shows that phytic acid may reduce your risk of cancer, cardiovascular disease, kidney stones, insulin resistance, and Hemochromatosis (iron overload).

Soaking nuts and seeds

Ingredients:

• 4 cups of nuts or seeds of choice
• 8 cups of filtered water
• 1 tablespoon of high quality sea salt

Directions:

Cover your nuts or seeds with filtered water and salt. Let soak overnight (18 to 24 hours).

Drying your soaked nuts and seeds

A dehydrator is ideal, because the low temperature will ensure your nuts and seeds retain as much of their nutritional quality as possible, however, an oven at the lowest possible temperature (generally about 150 to 200 degrees) will work too.

Drain your nuts and seeds. I let them sit for a while to get as much water off as possible.

Add the nuts and seeds to your dehydrator sheets. Spread them out, so there is plenty or space for the air to circulate.

Dehydrate at about 110 degrees for 24 hours.

Storing your soaked nuts and seeds

You can store your nuts and seeds in glass containers in a cabinet for up to six months. If you haven’t used your nuts and seeds and the six-month mark is approaching, simply toss them in the refrigerator or freezer to maintain freshness.

How about you?

Have you ever soaked your food? Is the method you use similar to the method I use? How do you do it? I’d love to hear all about how you soak your nuts and seeds. Tell me more in the comments below.

The post Soaking Nuts & Seeds: How to Do It (And Why You’d Want To) appeared first on Mama Natural.