Nutrition

  • Get in the Habit

    As you sleep, your body continues to burn calories as it restores itself through rest. After eight to 12 hours of sleep-imposed fasting, glucose levels are low and your brain and body need energy. Glucose is essential for the brain, as its main energy source, and fuels muscles for physical activity throughout the day. Eat breakfast within an hour of waking,

    Breakfast sets the stage for health and performance.
  • Braised Chicory and Swiss

    1/4 pound Swiss cheese, diced
    3 chicories, sliced thinly
    2 tablespoons peanut oil
    2 tablespoons honey
    1 pinch cumin seeds
    Salt and pepper to taste

    Add two tablespoons of oil to a frying pan over medium heat, then add sliced chicories. When chicories are transparent, transfer them to a covered bowl to maintain heat. Return the pan to heat and add honey and add cumin seeds. Allow the mixture to reduce for three minutes. Add the chicories and Swiss cheese, cooking for two minutes. Add salt and pepper to taste and serve immediately.

  • Greens

    2 cups chicory
    1 cup spinach, chopped
    1 large onion, diced
    2 cloves garlic, chopped
    1 tablespoon olive oil
    Lemon juice
    Salt and pepper to taste

    Wash the chicory and cut into pieces. Cook olive oil, onions, and garlic over medium heat until onions are transparent. Add chicory and spinach and cook together until tender. Remove from heat. Add lemon juice and salt and pepper to taste.

  • Greek Salad

    1 1/2 cups romaine lettuce, chopped
    1 1/2 cups escarole, chopped
    1 cup chicory, chopped
    2 tomatoes, cut in wedges
    6 radishes, sliced
    1 red onion, sliced
    1 green pepper, sliced
    1 can black olives (8 oz.), drained
    4 oz. Feta cheese, crumbled
    1 clove garlic, peeled and split
    1/2 cup olive oil
    1/4 cup lemon juice
    Salt and pepper to taste

    In a large salad bowl, rub salt and garlic along the edges. Add prepared vegetables and toss lightly. In a small bowl, mix together olive oil, lemon juice, and pepper. Before serving, toss the salad with the olive oil dressing.

  • Get Tested for Vitamin D Deficiency

    A blood test is the only way to find out what your vitamin D level is. Following the results of this simple test, even people who take a multivitamin may find out that the vitamin D in their system is below optimum levels.
        

    By Craig Gustafson
  • Focus On: Fish Oil

    Fish oil is known to many as the magic source of omega-3 fatty acids. But what is an omega-3 fatty acid? Amongst others, it includes (eicosapentaenoic acids or EPAs) and docosahexaenoic acid (DHA). Neither acid is produced by our bodies, so they need to be consumed through diet or supplementation.

  • In Season: Chicory

    Most commonly eaten in a mixed-green salad, chicory is a bitter-tasting green that is divided into three varieties: radicchio, sugarloaf, and Belgian endive.

  • D's Dietary Sources

    Vitamin D is naturally found in only a few foods. Because it is produced by our bodies, through our skin, animal products are primary sources of vitamin D3 such as eggs, fish, and meat.

    By Craig Gustafson
  • Wild Mushroom Ragu

    Serves 6

    1 ounce dried porcini or shiitake mushrooms
    1 1/2 pounds mixed wild mushrooms, cleaned and cut into bite sized pieces, if necessary
    Salt to taste
    2 tablespoons olive oil
    4 tablespoons butter
    1 tablespoons finely chopped parsley

    Bring a quart of water to boil in a medium sized pot, add the dried mushrooms. Reduce heat and simmer for 30 minutes. Drain the liquid, reserving the “mushroom tea” (for a more intense flavor, repeat the process with the same mushrooms). You should end up with 2 to 3 cups of mushroom tea. Discard the mushrooms, or use them in the pasta.

    In a large sauté pan heat the olive oil and add the wild mushrooms at medium high heat. Sprinkle them lightly with salt, and cook until lightly browned. Add 2 cups of the mushroom tea and cook until liquid is reduced by half. Reduce heat to medium and add the butter and parsley, swirling the pan to emulsify the sauce.
    // Recipe courtesy of Chef Patti Jackson of iTrulli in New York City

  • Tamari Roasted Pumpkin Seeds

    1 cup raw pumpkin seeds
    1 to 2 teaspoons Ohsawa Organic Gluten- Free Tamari

    Dry roast seeds in a cast iron skillet on medium heat, stirring slowly. When they start to pop and become fragrant, quickly transfer to a bowl, sprinkle with tamari and stir. Allow to cool before serving.

    Variations: You can use almonds or walnuts in place of pumpkin seeds for a nuttier version; substitute ume vinegar in place of tamari.