Super Spring and Summer

Foods for Women

I went for a walk recently with my husband and our two dogs, when suddenly we all became very aware of a change in the environment around us. Birds were everywhere lending song to the air; tiny buds were popping from the long tendrils of winter sleepy trees and bushes; people were emerging from their protective fortresses to enjoy the day; and the air had that distinctive fresh smell of the dawning of spring.

As all of our senses awaken to this change our taste buds, too, are treated to all the fresh foods available to us during this spring and summer season – some of which are particularly strengthening for a woman's constitution.

Berry Joy!
Strawberries, blueberries, blackberries, and later in the season, raspberries, all give women a perfect source of antioxidants to keep that youthful freshness to all the cells of the body. The fiber they add to your diet helps cleanse away toxic debris accumulated during the winter and the ellagic acid they contain is currently being studied for its anticancer properties. Berries are great as a morning treat or, if frozen, make a naturally sweet fruit slush that's perfect for a hot summer afternoon.

The Cleansing Melon!
Watermelon is wonderful for women who experience water retention in the summer, as it acts as a natural diuretic and supports kidney function at the same time. The potassium contained in a slice of watermelon is important for cardiovascular health and helps the body stay more alkaline in nature, assisting all the enzymes in your body to carry out necessary chemical reactions that run your body. Juicing this invigorating fruit is made even more valuable when you include a little of the white part of the rind, which contains glutathione, a powerful antioxidant.

Fish is on the Grill!
Fish is an exceptional nutritional food for all, but is especially helpful to women because of its anti-inflammatory effects. Inflammation is being studied for the role it plays in regulating cardiovascular disease, as well as autoimmune diseases which plague women in particular. The protein from fish is very easily digested and it has been suggested that fish does not create the ammonia levels in the body that fowl and meat can. And don't forget the great benefit gained from eating the vitamin D found in the fat of the fish, which has been studied for its ability to prevent breast and colon cancer. Grilling fish is as easy as marinating it in olive oil and lemon juice for 10-15 minutes, and setting it on the grill. Purchasing natural briquettes and lighting them with natural lighter sticks is also important to keep toxic chemicals off your grilled food.

Greens Galore!
My favorite and most successful summer garden vegetables are kale and chard. They are forgiving of soil and weather conditions and grow so quickly and profusely that I can always look forward to eating hearty servings daily. They provide plenty of calcium and magnesium for bone and heart health. Greens are also packed with chlorophyll, which has a molecular structure similar to hemoglobin. This, plus the natural iron it contains, helps to enrich the blood and ameliorate anemic conditions. In the summer, it's easy to thinly slice greens and stir fry in olive or grape seed oil.

By the Sea!
Packed with nutrients, sea vegetables have been consumed by Asian cultures for many years as a vital part of their diet as well as part of their healing protocol. These nutritioal gems contain numerous easily digested minerals such as calcium and magnesium, great for bone and muscle health, iodine to support the thyroid gland and help the breast metabolize estrogen, silica for nail and skin strength, and iron for red blood cell production. Sea vegetables are natural detoxifiers of the body, even helping to rid the system of radiation. Wakame, dulse, hijiki, arame and many others may be found packaged in dry form. They are great in the summer for crumbling over salads or rolled with rice and fresh vegetables into sushi.

Cool as a Cucumber!
Cucumbers, made famous by numerous summer advertisements showing women with soothing cucumber slices over their eyes, are actually a wonderful summer purifier. Eaten in whole form or put through the juicer, cucumbers act as a natural diuretic, pulling out toxins and extra fluids that can make you uncomfortable and add weight in the summer. They also work well as a blood and skin cleanser. In its juiced form, the cucumber can help relieve acne and other skin maladies, or help heal sunburn if applied topically.

Fresh from the Garden Basil and Cilantro!
Grown in pots placed in the sun, or a full outdoor garden, herbs like basil and cilantro are easy to grow and vibrantly delicious when eaten fresh. Cilantro is well known for its ability to chelate heavy metals, including mercury. Basil can be very calming and focusing for the mind. The chlorella and antioxidants contained in both give a boost to energy and the immune system. A quick, versatile and delicious way to prepare both is to create a pesto sauce. Pesto sauces can be poured over pasta, chicken or fish or serve as a dip for raw vegetables and many kinds of breads. The primary ingredients include 3-4 cups fresh herbs like basil or cilantro, about 3 tablespoons nuts such as pine nuts or walnuts, _ cup olive oil, 2-3 garlic cloves, and about _ cup shredded or dried cheeses such as Romano, parmesan or pecorino. Run this through your blender or food processor and you have a heavenly summer treat. Large amounts of pesto can be made and frozen by spraying ice cube trays with oil and spooning pesto sauce in trays before freezing. Place cubes in bags and you'll have pesto available all year.

Fantastic Halibut
Start to marinate the fish at least two hours before you plan to serve it.
3 cloves garlic, minced
1 Tbsp. olive oil
1/4 C. basil, fresh, chopped
1 tsp. salt
1 tsp. pepper
1/4 C. fresh lime juice
1 1/2 lb. halibut fillets, or steaks
Combine all ingredients except for fish in a shallow dish large enough to hold the halibut. Place fish in the dish and marinate for at least two hours, turning once or twice. Remove fish from marinade and broil or grill for about 5 minutes on each side (10 minutes total per inch of thickness). Transfer fish to a serving dish. Heat remaining marinade in the microwave for one minute; then pour over fish. Serve while hot. Serve with rice or couscous.

Kale Mixed Green Salad
100% Raw
1 to 2 bunches dinosaur kale
3 cloves garlic, crushed in press
1 red bell pepper, chopped
1/2 cup dried cranberries
1/2 cup red onion, chopped
2 tomatoes, chopped
1/2 cup green onion, chopped
1/2 to 1 lb mixed salad greens
1/4 cup fresh dill, chopped

Dressing
All to taste - Nama Shoyu, lemon juice or apple cider vinegar, olive oil and honey
Add dressing ingredients one at a time to torn bite size pieces of kale and massage. Add the rest of the salad ingredients and adjust the dressing to taste.

Eileen Johnson, RN is on the staff at Valley Natural Foods. They are located at 13750 County Road 11, Burnsville, MN 55337. You can reach them at 952-891-1212, info@valleynaturalfoods.com or http://www.valleynaturalfoods.com/

05/05/08  By Eileen Johnson, RN on staff at Valley Natural Foods