WELLNESS WEDNESDAYS: Savor the Flavor of Parsley

"Health is not a condition of matter, but of Mind."  

                                                             --Mary Baker Eddy

With the obesity epidemic all around us and threatening the lives - and health - of America's children, it is the simple steps to healthier eating that make each meal a delight.  

The fresh organic parsley in my refrigerator will soon be made into a delicious parsley pesto.  Pesto is a key ingredient that enhances the flavor of several of my favorite meals:  (1) served on gluten-free Portobello mushroom ravioli (with a green salad made with local greens from my favorite farmers) and (2) my favorite grilled sandwich EVER made with extra sharp Vermont cheddar cheese, a slice of organic heirloom tomato, a sprinkle of pink Himalayan sea salt, and pesto on sprouted whole grain bread.  

Parsley has so many incredible health benefits, yet many people believe think it is “just a garnish” to make the plate pretty.  Let’s banish that myth! 

Some of parsley's health benefits:

• Vitamins K
• Vitamin C
• Vitamin A
• Folate (folic acid)
• Iron
• Copper
• Magnesium
• Potassium

According to The World’s Healthiest Foods (www.whfoods.com), “The flavonoids in parsley-especially luteolin-have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called oxygen radicals) and help prevent oxygen-based damage to cells.  In addition, extracts have been used in animal studies to help increase the antioxidants capacity of the blood.”  

A half cup of parsley contains about 11 calories – good for the waistline! Parsley pesto is easy to make.  Here’s my recipe: 

PARSLEY PESTO

Ingredients:

• 2 cups fresh organic parsley (use curly or Italian)
• ½ cup walnuts (to enhance the flavor, lightly toast them in a dry pan)
• ½ cup freshly grated Parmesan-Reggiano cheese
• ½ teaspoon pink Himalayan sea salt
• 2 garlic cloves, minced
• 1 teaspoon fresh lemon juice
• ½ cup (or so) of extra virgin olive oil

Directions:

Place all ingredients except olive oil in a food processor and process until well mixed.   Then drizzle the olive oil down the tube until you get the consistency you want.  

Note:  If not using pesto immediately, then store in a container and pour a thin layer of olive oil on top.  Cover and refrigerate.  Use within a week. 

Savor the flavor of parsley.  It's oh, so good!

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc. 

WELLNESS WEDNESDAYS: "I want to eat better, can you help me?"

“Quite simply, the more you substitute plant foods for animal foods, the healthier you are likely to be.” 

                        --Dr. T. Colin Campbell, nutrition expert at Cornell University and co-author of The China Study

Every day, while giving presentations or talking with people around the country about the work we do in the Growing Healthy Kids organization to defeat childhood obesity, there is always at least one person who asks for help in eating better.  Sometimes it is because they have just been diagnosed with diabetes.  Frequently it is because they know they are not eating right and are gaining weight or having issues with their blood pressure. 

Learning howto eat better often starts with a stark realization that if something doesn’t change, one’s health will change for the worse.  The fact is that obesity is the root cause of many preventable diseases.  Taking responsibility for what you eat is the first step towards better health.

March is National Nutrition Month.  Here are 3 tips you can use to eat better AND feel better:

1. Eliminate high fructose corn syrup from everything you eat and drink by reading food labels on all processed foods.  This highly processed sugar is stored as fat and has no nutritional value. 
2. Eat super foods every day, such as almonds, walnuts, blueberries, kale, quinoa and sweet potatoes. 
3. Take a walk after dinner every day, or at least most days.  Adding this simple step can aid in digestion, help you sleep better, reduce stress, get to a healthier weight, and prevent overeating. 

Savor the flavor of eating right!

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.