Loathed By Farmers, Loved By Ancients: The Strange History Of Tiger Nuts
Here's The Scoop On Jackfruit, A Ginormous Fruit To Feed The World
5 Essential Foods that Reduce Inflammation and Optimize Health
Power Balls: A Superfood Snack
Super Food Dessert Recipe: Chia Seed Pudding with Cherries, Coconut, and Pistachios
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You might see something that looks like a crown of thin leaves and spikey, yellow flowers shooting over the grass, particularly if you live in the South. If the stems are triangular, you've just found a sedge. Dig it up. If it's the right kind of sedge, clinging to the roots will be a few chewy, brown, marble-sized tubers called tiger nuts.\u003c/p>\n\u003cp>The plant is called yellow nutsedge or \u003cem>\u003ca href=\"http://plants.usda.gov/core/profile?symbol=cyes\">Cyperus esculentus\u003c/a>\u003c/em>, and it's one of the absolute worst weeds in the world. It wreaks havoc on gardens and crops and causes millions of dollars of agricultural damage every year. But it's also been cultivated for millennia, and yellow nutsedge as a crop, medicinal plant and weed has a very long, strange history with humans.\u003c/p>\n\u003cp>Today, tiger nuts have been getting a fair amount of attention in health food aisles. The tubers are becoming popular among paleo dieters and lauded as a \"superfood.\" An organic foods press representative named Ludovica Vigliardi Paravia emailed me to say, \"what's nuts is that TigerNuts are finally making a comeback, emerging as the #1 HEALTHY REAL HUMAN FOOD! [sic]\"\u003c/p>\n\u003cp>Real human food? I was intrigued. The company sent some here to NPR, where they arrived in desiccated form.\u003c/p>\n\u003cp>Dried, the tubers resemble shriveled, mummified knuckles. That's somewhat fitting, because the earliest records of tiger nuts date back to ancient Egypt, where they were valuable and loved enough to be entombed and discovered with buried Egyptians from the 4th millennium B.C. to the 5th century A.D. In the tomb of Vizier Rekh-Mi-Re', a high-ranking ancient Egyptian official buried in the 15th century B.C., a wall painting shows workers shoveling heaps of the stuff while a scribe counts the amount.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cimg class=\"aligncenter size-full wp-image-108961\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85.jpg\" alt=\"rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85\" width=\"1500\" height=\"672\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85.jpg 1500w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-400x179.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-800x358.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-768x344.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-1440x645.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-1180x529.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-960x430.jpg 960w\" sizes=\"(max-width: 1500px) 100vw, 1500px\">\u003c/p>\n\u003cp>What records remain from antiquity suggest that tiger nuts were used medicinally and eaten as treats. The roasted, crushed tubers were eaten with honey, according to work by \u003ca href=\"http://www.huji.ac.il/dataj/controller/ihoker/MOP-STAFF_LINK?sno=614769&Save_t=\">Moshe Negbi\u003c/a>, a former botanist at the Hebrew University of Jerusalem. Theophrastus, an ancient Greek botanist, wrote about boiled, sweet tiger nuts in \u003ca href=\"https://archive.org/details/TheophrastiDeHi00Theo\">\u003cem>Historia Plantarus\u003c/em>\u003c/a>. By the 13th century, records from present-day Valencia, Spain, show that tubers were being used to create a drink called \u003cem>horchata de chufa\u003c/em>, \"\u003ca href=\"http://link.springer.com/article/10.1007%2FBF02866543\">an ancestor of the horchata drunk nowadays\u003c/a>,\" according to researchers at the Polytechnic University of Valencia.\u003c/p>\n\u003cp>But yellow nutsedge's reputation as a valued crop began turning in the 19th century. In the \u003cem>Manual of the Botany of Northern United States 6th ed.\u003c/em>, author Asa Gray wrote in 1889 that the plant was \"becoming a pest in cultivated ground.\"\u003c/p>\n\u003cp>There doesn't seem to be any record that ancient people saw yellow nutsedge as a weed, but it's certainly far better at destroying crops than being one, according to Michael Defelice, a retired weed scientist who's \u003ca href=\"http://www.wssajournals.org/doi/abs/10.1614/0890-037X(2002)016%5B0901%3AYNCELS%5D2.0.CO%3B2\">written\u003c/a> about the plant. In agricultural fields, yellow nutsedge can grow quickly and shade over other crops.\u003c/p>\n\u003cp>\"The plant just chokes up everything around it. It's really hard to kill,\" Defelice says. It's considered a noxious weed or pest almost everywhere it's found in the world, including its native range in Africa.\u003c/p>\n\u003cp>And tiger nut has never really enjoyed widespread popularity or fame in the same way other ancient Egyptian crops, like barley or emmer wheat, have. Defelice says that's because it's just not economical.\u003c/p>\n\u003cp>\"It's not a great volume producer. You wouldn't get a lot of food per acre. That's why it remained a niche product,\" he says. \"In Egypt, there weren't lots of options in those ancient times. So they worked with what they had. I think a really telling feature is that they coated them in honey.\"\u003c/p>\n\u003cp>People enjoy the taste, though. Presumably, people continued cultivating and eating tiger nuts all these thousands of years. They're still eaten in parts of Africa, and \u003cem>horchata de chufa\u003c/em> is still a refreshing treat in Valencia. Granola, smoothies and flours can all be made with tiger nuts as well. These are all being sold as part of an attempted tiger nut renaissance in the health food industry.\u003c/p>\n\u003cp>It doesn't taste terrible. When we tried them at NPR, the greatest endorsement a staff member had for the dried, raw tiger nuts was a thoughtful, chewed over \"alright.\" The tuber has a light almond taste and smell, with a surprising crunch after being rehydrated. After a few seconds of hard chewing, the tiger nut falls apart into what feels like the frayed end of a rope in your mouth. It is extremely fibrous.\u003c/p>\n\u003cp>On the \u003ca href=\"http://onlinelibrary.wiley.com/doi/10.1111/j.1541-4337.2012.00190.x/full\">nutrition\u003c/a> front, it does OK. Tiger nut has a mix of mostly unsaturated oils, like avocado oil. \"The tiger nut is between the tuber and the nut [in terms of nutrition],\" says José Ángel Pérez Alvarez, a researcher at \u003ca href=\"http://www.umh.es/?lang=EN\">Miguel Hernandez University of Elche\u003c/a> in Spain who studies tiger nuts. For instance, there's less protein than a typical nut but more than the typical tuber. There's more starch than the typical nut but less than the typical tuber.\u003c/p>\n\u003cp>Why or how health food companies seized on tiger nuts is somewhat unclear. Some scientists believe that certain pre-human hominids ate them as a part of their diet \u003ca href=\"http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084942\">2 million years ago\u003c/a>, particularly because modern baboons seem to enjoy them. That may have spurred popularity among paleo dieters. It's not really a \"superfood.\" But if you like the taste of faintly sweet, nutty things and making your jaws work for a snack, this might be the thing for you.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2016 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"One of the worst weeds in the world had its start as an ancient and valuable tuber used for food and medicine. Now tiger nuts are making a comeback in the health food aisle.","status":"publish","parent":0,"modified":1461865228,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":19,"wordCount":943},"headData":{"title":"Loathed By Farmers, Loved By Ancients: The Strange History Of Tiger Nuts | KQED","description":"One of the worst weeds in the world had its start as an ancient and valuable tuber used for food and medicine. Now tiger nuts are making a comeback in the health food aisle.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"108956 http://ww2.kqed.org/bayareabites/?p=108956","disqusUrl":"https://ww2.kqed.org/bayareabites/2016/04/28/loathed-by-farmers-loved-by-ancients-the-strange-history-of-tiger-nuts/","disqusTitle":"Loathed By Farmers, Loved By Ancients: The Strange History Of Tiger Nuts","nprByline":"Angus Chen, \u003ca href=\"https://ww2.kqed.org/bayareabites/author/nprfood/\">NPR Food\u003c/a>","nprImageAgency":"Matailong Du/NPR","nprStoryId":"472581773","nprApiLink":"http://api.npr.org/query?id=472581773&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/thesalt/2016/04/27/472581773/loathed-by-farmers-loved-by-ancients-the-strange-history-of-tiger-nuts?ft=nprml&f=472581773","nprRetrievedStory":"1","nprPubDate":"Wed, 27 Apr 2016 16:49:00 -0400","nprStoryDate":"Wed, 27 Apr 2016 13:53:00 -0400","nprLastModifiedDate":"Wed, 27 Apr 2016 16:49:07 -0400","path":"/bayareabites/108956/loathed-by-farmers-loved-by-ancients-the-strange-history-of-tiger-nuts","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Take a look at some lawns this spring. You might see something that looks like a crown of thin leaves and spikey, yellow flowers shooting over the grass, particularly if you live in the South. If the stems are triangular, you've just found a sedge. Dig it up. If it's the right kind of sedge, clinging to the roots will be a few chewy, brown, marble-sized tubers called tiger nuts.\u003c/p>\n\u003cp>The plant is called yellow nutsedge or \u003cem>\u003ca href=\"http://plants.usda.gov/core/profile?symbol=cyes\">Cyperus esculentus\u003c/a>\u003c/em>, and it's one of the absolute worst weeds in the world. It wreaks havoc on gardens and crops and causes millions of dollars of agricultural damage every year. But it's also been cultivated for millennia, and yellow nutsedge as a crop, medicinal plant and weed has a very long, strange history with humans.\u003c/p>\n\u003cp>Today, tiger nuts have been getting a fair amount of attention in health food aisles. The tubers are becoming popular among paleo dieters and lauded as a \"superfood.\" An organic foods press representative named Ludovica Vigliardi Paravia emailed me to say, \"what's nuts is that TigerNuts are finally making a comeback, emerging as the #1 HEALTHY REAL HUMAN FOOD! [sic]\"\u003c/p>\n\u003cp>Real human food? I was intrigued. The company sent some here to NPR, where they arrived in desiccated form.\u003c/p>\n\u003cp>Dried, the tubers resemble shriveled, mummified knuckles. That's somewhat fitting, because the earliest records of tiger nuts date back to ancient Egypt, where they were valuable and loved enough to be entombed and discovered with buried Egyptians from the 4th millennium B.C. to the 5th century A.D. In the tomb of Vizier Rekh-Mi-Re', a high-ranking ancient Egyptian official buried in the 15th century B.C., a wall painting shows workers shoveling heaps of the stuff while a scribe counts the amount.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cimg class=\"aligncenter size-full wp-image-108961\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85.jpg\" alt=\"rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85\" width=\"1500\" height=\"672\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85.jpg 1500w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-400x179.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-800x358.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-768x344.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-1440x645.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-1180x529.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2016/04/rekhmire_tt100_cm_700_custom-9ab19b148b859eb4e78a2e2f47b312be0829fd6b-s1500-c85-960x430.jpg 960w\" sizes=\"(max-width: 1500px) 100vw, 1500px\">\u003c/p>\n\u003cp>What records remain from antiquity suggest that tiger nuts were used medicinally and eaten as treats. The roasted, crushed tubers were eaten with honey, according to work by \u003ca href=\"http://www.huji.ac.il/dataj/controller/ihoker/MOP-STAFF_LINK?sno=614769&Save_t=\">Moshe Negbi\u003c/a>, a former botanist at the Hebrew University of Jerusalem. Theophrastus, an ancient Greek botanist, wrote about boiled, sweet tiger nuts in \u003ca href=\"https://archive.org/details/TheophrastiDeHi00Theo\">\u003cem>Historia Plantarus\u003c/em>\u003c/a>. By the 13th century, records from present-day Valencia, Spain, show that tubers were being used to create a drink called \u003cem>horchata de chufa\u003c/em>, \"\u003ca href=\"http://link.springer.com/article/10.1007%2FBF02866543\">an ancestor of the horchata drunk nowadays\u003c/a>,\" according to researchers at the Polytechnic University of Valencia.\u003c/p>\n\u003cp>But yellow nutsedge's reputation as a valued crop began turning in the 19th century. In the \u003cem>Manual of the Botany of Northern United States 6th ed.\u003c/em>, author Asa Gray wrote in 1889 that the plant was \"becoming a pest in cultivated ground.\"\u003c/p>\n\u003cp>There doesn't seem to be any record that ancient people saw yellow nutsedge as a weed, but it's certainly far better at destroying crops than being one, according to Michael Defelice, a retired weed scientist who's \u003ca href=\"http://www.wssajournals.org/doi/abs/10.1614/0890-037X(2002)016%5B0901%3AYNCELS%5D2.0.CO%3B2\">written\u003c/a> about the plant. In agricultural fields, yellow nutsedge can grow quickly and shade over other crops.\u003c/p>\n\u003cp>\"The plant just chokes up everything around it. It's really hard to kill,\" Defelice says. It's considered a noxious weed or pest almost everywhere it's found in the world, including its native range in Africa.\u003c/p>\n\u003cp>And tiger nut has never really enjoyed widespread popularity or fame in the same way other ancient Egyptian crops, like barley or emmer wheat, have. Defelice says that's because it's just not economical.\u003c/p>\n\u003cp>\"It's not a great volume producer. You wouldn't get a lot of food per acre. That's why it remained a niche product,\" he says. \"In Egypt, there weren't lots of options in those ancient times. So they worked with what they had. I think a really telling feature is that they coated them in honey.\"\u003c/p>\n\u003cp>People enjoy the taste, though. Presumably, people continued cultivating and eating tiger nuts all these thousands of years. They're still eaten in parts of Africa, and \u003cem>horchata de chufa\u003c/em> is still a refreshing treat in Valencia. Granola, smoothies and flours can all be made with tiger nuts as well. These are all being sold as part of an attempted tiger nut renaissance in the health food industry.\u003c/p>\n\u003cp>It doesn't taste terrible. When we tried them at NPR, the greatest endorsement a staff member had for the dried, raw tiger nuts was a thoughtful, chewed over \"alright.\" The tuber has a light almond taste and smell, with a surprising crunch after being rehydrated. After a few seconds of hard chewing, the tiger nut falls apart into what feels like the frayed end of a rope in your mouth. It is extremely fibrous.\u003c/p>\n\u003cp>On the \u003ca href=\"http://onlinelibrary.wiley.com/doi/10.1111/j.1541-4337.2012.00190.x/full\">nutrition\u003c/a> front, it does OK. Tiger nut has a mix of mostly unsaturated oils, like avocado oil. \"The tiger nut is between the tuber and the nut [in terms of nutrition],\" says José Ángel Pérez Alvarez, a researcher at \u003ca href=\"http://www.umh.es/?lang=EN\">Miguel Hernandez University of Elche\u003c/a> in Spain who studies tiger nuts. For instance, there's less protein than a typical nut but more than the typical tuber. There's more starch than the typical nut but less than the typical tuber.\u003c/p>\n\u003cp>Why or how health food companies seized on tiger nuts is somewhat unclear. Some scientists believe that certain pre-human hominids ate them as a part of their diet \u003ca href=\"http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084942\">2 million years ago\u003c/a>, particularly because modern baboons seem to enjoy them. That may have spurred popularity among paleo dieters. It's not really a \"superfood.\" But if you like the taste of faintly sweet, nutty things and making your jaws work for a snack, this might be the thing for you.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2016 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/108956/loathed-by-farmers-loved-by-ancients-the-strange-history-of-tiger-nuts","authors":["byline_bayareabites_108956"],"categories":["bayareabites_2090","bayareabites_1245"],"tags":["bayareabites_15437","bayareabites_449","bayareabites_10277","bayareabites_15436"],"featImg":"bayareabites_108957","label":"bayareabites"},"bayareabites_81170":{"type":"posts","id":"bayareabites_81170","meta":{"index":"posts_1591205157","site":"bayareabites","id":"81170","score":null,"sort":[1398980825000]},"guestAuthors":[],"slug":"heres-the-scoop-on-jackfruit-a-ginormous-fruit-to-feed-the-world","title":"Here's The Scoop On Jackfruit, A Ginormous Fruit To Feed The World","publishDate":1398980825,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_81171\" class=\"wp-caption aligncenter\" style=\"max-width: 754px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/jackfruit-9672612823dce73bcdae08b37a708d8692d248d5.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/jackfruit-9672612823dce73bcdae08b37a708d8692d248d5.jpg\" alt=\"Jackfruits grow on the branches and trunks of tall trees. You don't wait to harvest until they drop of their own accord — by that time, they'd be overripe. Photo: iStockphoto\" width=\"754\" height=\"565\" class=\"size-full wp-image-81171\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Jackfruits grow on the branches and trunks of tall trees. You don't wait to harvest until they drop of their own accord — by that time, they'd be overripe. Photo: iStockphoto\u003c/figcaption>\u003c/figure>\n\u003cp>by Marc Silver, \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/05/01/308708000/heres-the-scoop-on-jackfruit-a-ginormous-fruit-to-feed-the-world\">The Salt at NPR Food\u003c/a> (5/1/14)\u003c/p>\n\u003cp>It's not every fruit that gets its own international symposium.\u003c/p>\n\u003cp>Then again, the jackfruit is not your typical fruit. It's got a distinctive, musky smell, and a flavor that some describe as like Juicy Fruit gum.\u003c/p>\n\u003cp>It is the largest tree fruit in the world, capable of reaching 100 pounds. And it grows on the branches — and the trunks — of trees that can reach 30, 40, 50 feet. (Trunk-growing is a good thing because it reduces the odds of a jackfruit bopping you on the head.)\u003c/p>\n\u003cp>Jackfruits are also a nutritional bonanza: high in protein, potassium and vitamin B. And, with about 95 calories in about a half a cup, they aren't quite as high-carb or caloric as staples like rice or corn.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Yet the jackfruit is \"an underutilized crop\" in the tropical-to-subtropical climate where it thrives, says \u003ca href=\"http://www.chicagobotanic.org/research/staff/zerega\">Nyree Zerega\u003c/a>, director of the graduate program in plant biology and conservation at Northwestern University and the Chicago Botanic Garden. In countries like India and Bangladesh, where the jackfruit was once widely cultivated, it has fallen out of favor.\u003c/p>\n\u003cp>So in mid-May, the \u003ca href=\"http://www.uasbangalore.edu.in/images/attachments/home/international-symposium-on-jackfruit-and-breadfruit.pdf\">University of Agricultural Sciences in Bangalore, India\u003c/a>, will devote two days to revving up production and marketing of the jackfruit as well as its cousin, the breadfruit.\u003c/p>\n\u003cp>For parts of the world facing food insecurity — the buzz phrase for the struggle to provide enough nutritious food — the jackfruit could be manna from a tree. The tree itself requires \"relatively little care once it's been established,\" says Zerega. By contrast, popular crops like wheat, rice and corn need lots of irrigation and pesticides. And the jackfruit is a perennial so it doesn't require constant replanting.\u003c/p>\n\u003cp>There won't be an instant payoff for new farmers. A tree takes five to seven years to bear fruit. Eventually, a yearly yield might be in the 150- to 200-fruit range, says \u003ca href=\"http://trec.ifas.ufl.edu/personnel_faculty_jcrane.shtml\">Jonathan Crane\u003c/a>, a tropical fruit crop specialist at the University of Florida.\u003c/p>\n\u003cp>Fruits are typically picked in summer and fall. You don't wait to harvest until they drop of their own accord — by that time, they'd be overripe.\u003c/p>\n\u003cp>The tree belongs to the mulberry family. And it's got an impressive lineage. Around 300 B.C., the Greek philosopher \u003ca href=\"http://www.iep.utm.edu/theophra/\">Theophrastus\u003c/a> wrote: \"There is also another tree which is very large and \u003ca href=\"http://tera-3.ul.cs.cmu.edu/NASD/4a7f1db4-5792-415c-be79-266f41eef20a/upgrade-archive-06-14-2007/data/upload-allbooks/disk%203/Jan%20N/ENGLISH/Common_Trees/HTML/00000022.htm\">has wonderfully sweet and large fruit\u003c/a>; it is used for food by the sages of India who wear no clothes.\"\u003c/p>\n\u003cp>Probably was a jackfruit. India is thought to be its place of origin.\u003c/p>\n\u003cp>As for the name \"jackfruit,\" it most likely emerged from what the Portuguese called it, \u003cem>\"jaca,\"\u003c/em> which was probably a version of a name used in southern India, \"\u003cem>chakka pazham\u003c/em>.\" Jackfruit has other names, too: \u003cem>kathal\u003c/em> in Bangladesh, \u003cem>kanun\u003c/em> in Thailand and \u003cem>nangka\u003c/em> in Malaysia.\u003c/p>\n\u003cp>Whatever you call it, it's a versatile food source — and thus a potential economic boon for countries that market it. Jackfruits can be dried, roasted, added to soups, used in chips, jams, juices, ice cream. The seeds can be boiled, roasted or ground into flour. Even the tree itself is valuable: high-quality, rot-resistant timber for furniture and musical instruments.\u003c/p>\n\u003cp>Or you can eat a jackfruit fresh.\u003c/p>\n\u003cp>The jackfruit is made up of hundreds or even thousands of individual flowers that are fused together. We eat the \"fleshy petals\" that surround the seed, which is the actual fruit, says Zerega.\u003c/p>\n\u003cp>The edible portion of a young fruit has a slight crunch when you bite in. As the fruit matures, it may remain firm, but in some varieties it becomes softer and more custardlike.\u003c/p>\n\u003cp>Curious fruit lovers can find fresh jackfruits in the U.S. Zerega has bought relative peewees (12-pounders at about $2 a pound) at Asian markets in Chicago. Crane sees fresh jackfruits at Asian and Caribbean stores in Florida, where the jackfruit is grown on a limited scale and also imported from Jamaica. Bottled, canned and other products are available online and in specialty markets around the country.\u003c/p>\n\u003cp>All this reporting made us eager to put the jackfruit to a taste test. We couldn't find a fresh one in D.C., so we bought jackfruit packed in sugar syrup. Since Crane mentioned that frozen jackfruit is \"refreshing,\" we froze some and also ate some out of the jar.\u003c/p>\n\u003cp>As potential tasters wafted by, the first comment was, \"Oh, it has an aroma.\"\u003c/p>\n\u003cp>The aroma was compared to overripe fruit, packaged fruit cup, smelly feet, stinky cheese and pet food. But really, it wasn't that bad!\u003c/p>\n\u003cp>As for the taste: \"It tastes better than it smells,\" was a consistent opinion. The taste was described as \"mellow mango,\" a little peachy, a little pearlike. The texture was compared to chunky applesauce or overripe banana. Also a little mealy and stringy.\u003c/p>\n\u003cp>A taster who grew up eating jackfruits said he found them too gooey as a kid, and after one bite said, \"Still too gooey.\"\u003c/p>\n\u003cp>But most tasters liked it. They thought it was sweet in a good, tropical kind of way. They imagined how yummy it would be mixed with yogurt. They liked it semi-frozen (the frozen samples thawed out a bit) and were eager to a try jackfruit popsicle.\u003c/p>\n\u003cp>But tasters who'd had fresh jackfruits said they beat jackfruit from a jar by a long shot. When pressed, they couldn't explain why.\u003c/p>\n\u003cp>We'll do a follow-up tasting as soon as we can score a fresh one. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003ca href=\"http://www.npr.org/\">Copyright 2014 \u003c/a>\u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/p>\n\n","blocks":[],"excerpt":"It's the largest tree fruit in the world. It's nutritious. And because it's pretty easy to grow, it has the potential to be a star in the developing world. But ... does it taste good?","status":"publish","parent":0,"modified":1398981281,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":29,"wordCount":972},"headData":{"title":"Here's The Scoop On Jackfruit, A Ginormous Fruit To Feed The World | KQED","description":"It's the largest tree fruit in the world. It's nutritious. And because it's pretty easy to grow, it has the potential to be a star in the developing world. But ... does it taste good?","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"81170 http://blogs.kqed.org/bayareabites/?p=81170","disqusUrl":"https://ww2.kqed.org/bayareabites/2014/05/01/heres-the-scoop-on-jackfruit-a-ginormous-fruit-to-feed-the-world/","disqusTitle":"Here's The Scoop On Jackfruit, A Ginormous Fruit To Feed The World","nprByline":"Marc Silver","nprStoryId":"308708000","nprApiLink":"http://api.npr.org/query?id=308708000&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2014/05/01/308708000/heres-the-scoop-on-jackfruit-a-ginormous-fruit-to-feed-the-world?ft=3&f=308708000","nprRetrievedStory":"1","nprPubDate":"Thu, 01 May 2014 17:36:00 -0400","nprStoryDate":"Thu, 01 May 2014 15:10:00 -0400","nprLastModifiedDate":"Thu, 01 May 2014 17:36:02 -0400","path":"/bayareabites/81170/heres-the-scoop-on-jackfruit-a-ginormous-fruit-to-feed-the-world","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_81171\" class=\"wp-caption aligncenter\" style=\"max-width: 754px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/jackfruit-9672612823dce73bcdae08b37a708d8692d248d5.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/jackfruit-9672612823dce73bcdae08b37a708d8692d248d5.jpg\" alt=\"Jackfruits grow on the branches and trunks of tall trees. You don't wait to harvest until they drop of their own accord — by that time, they'd be overripe. Photo: iStockphoto\" width=\"754\" height=\"565\" class=\"size-full wp-image-81171\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Jackfruits grow on the branches and trunks of tall trees. You don't wait to harvest until they drop of their own accord — by that time, they'd be overripe. Photo: iStockphoto\u003c/figcaption>\u003c/figure>\n\u003cp>by Marc Silver, \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/05/01/308708000/heres-the-scoop-on-jackfruit-a-ginormous-fruit-to-feed-the-world\">The Salt at NPR Food\u003c/a> (5/1/14)\u003c/p>\n\u003cp>It's not every fruit that gets its own international symposium.\u003c/p>\n\u003cp>Then again, the jackfruit is not your typical fruit. It's got a distinctive, musky smell, and a flavor that some describe as like Juicy Fruit gum.\u003c/p>\n\u003cp>It is the largest tree fruit in the world, capable of reaching 100 pounds. And it grows on the branches — and the trunks — of trees that can reach 30, 40, 50 feet. (Trunk-growing is a good thing because it reduces the odds of a jackfruit bopping you on the head.)\u003c/p>\n\u003cp>Jackfruits are also a nutritional bonanza: high in protein, potassium and vitamin B. And, with about 95 calories in about a half a cup, they aren't quite as high-carb or caloric as staples like rice or corn.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Yet the jackfruit is \"an underutilized crop\" in the tropical-to-subtropical climate where it thrives, says \u003ca href=\"http://www.chicagobotanic.org/research/staff/zerega\">Nyree Zerega\u003c/a>, director of the graduate program in plant biology and conservation at Northwestern University and the Chicago Botanic Garden. In countries like India and Bangladesh, where the jackfruit was once widely cultivated, it has fallen out of favor.\u003c/p>\n\u003cp>So in mid-May, the \u003ca href=\"http://www.uasbangalore.edu.in/images/attachments/home/international-symposium-on-jackfruit-and-breadfruit.pdf\">University of Agricultural Sciences in Bangalore, India\u003c/a>, will devote two days to revving up production and marketing of the jackfruit as well as its cousin, the breadfruit.\u003c/p>\n\u003cp>For parts of the world facing food insecurity — the buzz phrase for the struggle to provide enough nutritious food — the jackfruit could be manna from a tree. The tree itself requires \"relatively little care once it's been established,\" says Zerega. By contrast, popular crops like wheat, rice and corn need lots of irrigation and pesticides. And the jackfruit is a perennial so it doesn't require constant replanting.\u003c/p>\n\u003cp>There won't be an instant payoff for new farmers. A tree takes five to seven years to bear fruit. Eventually, a yearly yield might be in the 150- to 200-fruit range, says \u003ca href=\"http://trec.ifas.ufl.edu/personnel_faculty_jcrane.shtml\">Jonathan Crane\u003c/a>, a tropical fruit crop specialist at the University of Florida.\u003c/p>\n\u003cp>Fruits are typically picked in summer and fall. You don't wait to harvest until they drop of their own accord — by that time, they'd be overripe.\u003c/p>\n\u003cp>The tree belongs to the mulberry family. And it's got an impressive lineage. Around 300 B.C., the Greek philosopher \u003ca href=\"http://www.iep.utm.edu/theophra/\">Theophrastus\u003c/a> wrote: \"There is also another tree which is very large and \u003ca href=\"http://tera-3.ul.cs.cmu.edu/NASD/4a7f1db4-5792-415c-be79-266f41eef20a/upgrade-archive-06-14-2007/data/upload-allbooks/disk%203/Jan%20N/ENGLISH/Common_Trees/HTML/00000022.htm\">has wonderfully sweet and large fruit\u003c/a>; it is used for food by the sages of India who wear no clothes.\"\u003c/p>\n\u003cp>Probably was a jackfruit. India is thought to be its place of origin.\u003c/p>\n\u003cp>As for the name \"jackfruit,\" it most likely emerged from what the Portuguese called it, \u003cem>\"jaca,\"\u003c/em> which was probably a version of a name used in southern India, \"\u003cem>chakka pazham\u003c/em>.\" Jackfruit has other names, too: \u003cem>kathal\u003c/em> in Bangladesh, \u003cem>kanun\u003c/em> in Thailand and \u003cem>nangka\u003c/em> in Malaysia.\u003c/p>\n\u003cp>Whatever you call it, it's a versatile food source — and thus a potential economic boon for countries that market it. Jackfruits can be dried, roasted, added to soups, used in chips, jams, juices, ice cream. The seeds can be boiled, roasted or ground into flour. Even the tree itself is valuable: high-quality, rot-resistant timber for furniture and musical instruments.\u003c/p>\n\u003cp>Or you can eat a jackfruit fresh.\u003c/p>\n\u003cp>The jackfruit is made up of hundreds or even thousands of individual flowers that are fused together. We eat the \"fleshy petals\" that surround the seed, which is the actual fruit, says Zerega.\u003c/p>\n\u003cp>The edible portion of a young fruit has a slight crunch when you bite in. As the fruit matures, it may remain firm, but in some varieties it becomes softer and more custardlike.\u003c/p>\n\u003cp>Curious fruit lovers can find fresh jackfruits in the U.S. Zerega has bought relative peewees (12-pounders at about $2 a pound) at Asian markets in Chicago. Crane sees fresh jackfruits at Asian and Caribbean stores in Florida, where the jackfruit is grown on a limited scale and also imported from Jamaica. Bottled, canned and other products are available online and in specialty markets around the country.\u003c/p>\n\u003cp>All this reporting made us eager to put the jackfruit to a taste test. We couldn't find a fresh one in D.C., so we bought jackfruit packed in sugar syrup. Since Crane mentioned that frozen jackfruit is \"refreshing,\" we froze some and also ate some out of the jar.\u003c/p>\n\u003cp>As potential tasters wafted by, the first comment was, \"Oh, it has an aroma.\"\u003c/p>\n\u003cp>The aroma was compared to overripe fruit, packaged fruit cup, smelly feet, stinky cheese and pet food. But really, it wasn't that bad!\u003c/p>\n\u003cp>As for the taste: \"It tastes better than it smells,\" was a consistent opinion. The taste was described as \"mellow mango,\" a little peachy, a little pearlike. The texture was compared to chunky applesauce or overripe banana. Also a little mealy and stringy.\u003c/p>\n\u003cp>A taster who grew up eating jackfruits said he found them too gooey as a kid, and after one bite said, \"Still too gooey.\"\u003c/p>\n\u003cp>But most tasters liked it. They thought it was sweet in a good, tropical kind of way. They imagined how yummy it would be mixed with yogurt. They liked it semi-frozen (the frozen samples thawed out a bit) and were eager to a try jackfruit popsicle.\u003c/p>\n\u003cp>But tasters who'd had fresh jackfruits said they beat jackfruit from a jar by a long shot. When pressed, they couldn't explain why.\u003c/p>\n\u003cp>We'll do a follow-up tasting as soon as we can score a fresh one. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003ca href=\"http://www.npr.org/\">Copyright 2014 \u003c/a>\u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/81170/heres-the-scoop-on-jackfruit-a-ginormous-fruit-to-feed-the-world","authors":["byline_bayareabites_81170"],"categories":["bayareabites_2998","bayareabites_3032","bayareabites_4084","bayareabites_1245","bayareabites_10916"],"tags":["bayareabites_13315","bayareabites_13313","bayareabites_107","bayareabites_13314","bayareabites_10277","bayareabites_10921"],"featImg":"bayareabites_81171","label":"bayareabites"},"bayareabites_55325":{"type":"posts","id":"bayareabites_55325","meta":{"index":"posts_1591205157","site":"bayareabites","id":"55325","score":null,"sort":[1359387136000]},"guestAuthors":[],"slug":"5-essential-foods-that-reduce-inflammation-and-optimize-health","title":"5 Essential Foods that Reduce Inflammation and Optimize Health","publishDate":1359387136,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\" alt=\"Foods that reduce inflammation. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55405\">\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>All Photos: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>Excess \u003ca href=\"http://medical-dictionary.thefreedictionary.com/inflammation\">\u003cstrong>inflammation\u003c/strong>\u003c/a> is a major cause of disease in our modern times. It is linked to diabetes, cancer, heart disease, arthritis and even the aging process. This makes reducing inflammation one of the most important ways to promote health and longevity. Luckily our diet play a key role in controlling the inflammatory process and everyday food choices can make the difference between health and disease. It’s not complicated, the equation is simple. By avoiding the foods that promote inflammation and consuming the foods that decrease inflammation we can reduce our risk with each meal! \u003c/p>\n\u003cp>The first step is to eat a diet rich in organic, unrefined foods. Many whole foods have anti-inflammatory properties because they have beneficial fiber, vitamins and minerals. However, some stand apart, possessing powerful medicinal properties. Below I have listed my five favorite foods to reduce inflammation, prevent diseases and retard the aging process. Not only are these foods rich in nutrition, they are rich in flavor.\u003c/p>\n\u003col>\n\u003cstrong>Five foods that reduce inflammation\u003c/strong>\n\u003cli>\u003cstrong>Turmeric\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000-300x200.jpg\" title=\"Tumeric.\" alt=\"Tumeric. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55411\">\u003c/a>This Asian spice is a medicinal superfood. Turmeric (Curcuma Longa) is a relative of ginger and is the spice that gives curry powder its characteristic yellow color. It is one of the most extensively researched medicinal spices. It protects the liver from toxins and is effective in killing numerous bacteria and yeasts. It is also and exceptional \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23281076\">anti-inflammatory\u003c/a>. Studies indicate that one of the most important constituents in turmeric is the yellow pigment, curcumin. It blocks several inflammatory chemicals reducing inflammation throughout the body. It is easy to consume turmeric daily by adding it to curries, beans, rice, sauces or smoothies. Just be careful because curcumin is so powerful that is stains everything -- clothing, towels and countertops. Turmeric is available as a dried powder or as the fresh root which resembles yellow ginger. It is best absorbed when it is combined with black pepper, or other aromatic spices as it is in traditional curry.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Flax seeds and other rich sources of omega-3 fatty acids\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000-300x200.jpg\" title=\"Flax Seeds and Walnuts.\" alt=\"Flax Seeds and Walnuts. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55407\">\u003c/a>In our bodies, cells communicate with each other by sending chemical messengers into the blood stream. These messengers are called cytokines. Certain cytokines promote an inflammatory response, while others turn it off. Omega-3 fatty acids cause more of the anti-inflammatory cytokines to be made. The modern American diet is very low in omega-3 fatty acids. It is difficult to get enough of them without making a conscious effort to eat high omega-3 foods. Flax seeds are one of the best vegetarian sources of omega-3s. Other rich sources are cold-water \u003ca href=\"http://solutionsnaturopathiccare.com/2011/09/12/rosemary-salmon-by-dara-thompson-naturopathic-doctor/\">fish\u003c/a>, hemp seeds, walnuts, \u003ca href=\"http://ww2.kqed.org/bayareabites/2012/03/30/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios/\">chia seeds\u003c/a> and \u003ca href=\"http://solutionsnaturopathiccare.com/2011/10/02/an-abundance-of-joy-by-dara-thompson-naturopathic-doctor/\">grass-fed beef\u003c/a>.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Berries\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000-300x200.jpg\" title=\"Blueberries and Pomegranate.\" alt=\"Blueberries and Pomegranate. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55412\">\u003c/a>Berries have a wide range of health benefits from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">anti-cancer\u003c/a> effects to improving wound healing. One of their most important properties is their ability to reduce \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17533651\">inflammation\u003c/a>. This property has been studied in different types of berries as well as in similar fruit such as pomegranate and cherries. It is easy to eat a variety of berries regularly as they tend to be accessible and are delicious. In the winter frozen berries are a good option. Freezing and thawing the fruit actually makes the powerful flavonoid compounds more available. Berries can be eaten in smoothies, fruit salads, desserts or straight from the bowl.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Kiwis and other high enzyme foods\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a-300x200.jpg\" title=\"Kiwis.\" alt=\"Kiwis. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55406\">\u003c/a>Enzymes are one of the oldest natural remedies for inflammation. \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/3287010\">Bromelain\u003c/a>, an enzyme rich extract from the pineapple fruit, has been used by the medical community for over 50 years. The most effective enzymes seem to be the ones that break down \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2852049/\">proteins\u003c/a>. These are found abundantly in several fruits like kiwi, pineapple and green papaya. When consumed raw, a portion of these enzymes are absorbed intact into the blood stream where they break down inflammatory complexes. For acute conditions highly concentrated supplements are often used. But for low-grade chronic inflammation food is an important part of prevention and healing. Kiwis are a winter fruit in California. They are available in most stores, or you can pick your own organic kiwis at \u003ca href=\"http://www.swantonberryfarm.com/pages/u_picks.html\">Swanton Farms\u003c/a> in Pescadero.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Olives and extra virgin olive oil\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600-200x300.jpg\" title=\"Extra Virgin Olive Oil and Olives.\" alt=\"Extra Virgin Olive Oil and Olives. Photo: Wendy Goodfriend\" width=\"200\" height=\"300\" class=\"alignright size-medium wp-image-55410\">\u003c/a>The Mediterranean diet is well known to promote health and longevity. This is largely due to the high consumption of olives and extra virgin olive oil. These oily fruits are packed with \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23044226\">anti-inflammatory polyphenols\u003c/a> that have been shown to reduce both \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22449789\">arthritis and heart disease\u003c/a>. However, these important phytochemicals are not present in the refined oil. So remember to use the extra virgin, cold-pressed oil or the whole olives.\u003c/p>\u003c/li>\n\u003c/ol>\n\u003chr>\n\u003cp>Try the simple recipe below for wintertime treat.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Recipe: Almond-Ambrosia Fruit Salad\u003c/strong>\u003c/p>\n\u003cp>Serves 4 people as a light meal or 8 people as a side dish.\u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\" title=\"Almond-Ambrosia Fruit Salad.\" alt=\"Almond-Ambrosia Fruit Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55408\">\u003c/a>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1 cup of kiwis, sliced into rounds or half moons\u003c/li>\n\u003cli>1 cup of pomegranate seeds\u003c/li>\n\u003cli>1 cup of blueberries -- fresh or frozen, thawed and drained\u003c/li>\n\u003cli>1 cup of navel oranges, peeled and separated into wedges (for an attractive presentation remove the outer membrane from the orange slices)\u003c/li>\n\u003cli>1 cup of blanched almonds\u003c/li>\n\u003cli>4 pitted dates or 2 T. of maple syrup or honey\u003c/li>\n\u003cli>1 teaspoon vanilla\u003c/li>\n\u003cli>1 teaspoon of diced fresh turmeric or ginger\u003c/li>\n\u003cli>Pinch of salt\u003c/li>\n\u003cli>1/4 cup of flax, hemp or chia seeds to garnish\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Put all of the fruit in a serving bowl and mix it gently. You may also layer it or arrange it in circular patterns.\u003c/li>\n\u003cli> For Fruit Salad Dressing -- Place the almond, dates, spices and salt in a blender with 1/2 cup of water.\u003c/li>\n\u003cli>Keep an additional cup of water next to the blender to add while mixing. Turn the blender on a low (be sure your lid is on tight) and slowly increase the speed adding water as necessary to process the nuts. The nuts will not puree effectively with too much water added all at once.\u003c/li>\n\u003cli>Increase to the speed to the highest setting process the mixture until it resembles a thick cream. This is a dressing for the fruit salad.\u003c/li>\n\u003cli>Serve the fruit salad, almond ambrosia sauce and seeds in separate bowls and allow people to assemble their own dishes. The seeds will become soggy and gummy if they are added too soon.\u003c/li>\n\u003c/ol>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>None of the information in this article is intended as medical advice or to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"Let food be your medicine. Chronic inflammation is linked to pain, disease and premature aging. But these five simple foods can help reduce your risk with each bite. ","status":"publish","parent":0,"modified":1388699474,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":16,"wordCount":1058},"headData":{"title":"5 Essential Foods that Reduce Inflammation and Optimize Health | KQED","description":"Let food be your medicine. Chronic inflammation is linked to pain, disease and premature aging. But these five simple foods can help reduce your risk with each bite. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"55325 http://blogs.kqed.org/bayareabites/?p=55325","disqusUrl":"https://ww2.kqed.org/bayareabites/2013/01/28/5-essential-foods-that-reduce-inflammation-and-optimize-health/","disqusTitle":"5 Essential Foods that Reduce Inflammation and Optimize Health","path":"/bayareabites/55325/5-essential-foods-that-reduce-inflammation-and-optimize-health","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\" alt=\"Foods that reduce inflammation. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55405\">\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>All Photos: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>Excess \u003ca href=\"http://medical-dictionary.thefreedictionary.com/inflammation\">\u003cstrong>inflammation\u003c/strong>\u003c/a> is a major cause of disease in our modern times. It is linked to diabetes, cancer, heart disease, arthritis and even the aging process. This makes reducing inflammation one of the most important ways to promote health and longevity. Luckily our diet play a key role in controlling the inflammatory process and everyday food choices can make the difference between health and disease. It’s not complicated, the equation is simple. By avoiding the foods that promote inflammation and consuming the foods that decrease inflammation we can reduce our risk with each meal! \u003c/p>\n\u003cp>The first step is to eat a diet rich in organic, unrefined foods. Many whole foods have anti-inflammatory properties because they have beneficial fiber, vitamins and minerals. However, some stand apart, possessing powerful medicinal properties. Below I have listed my five favorite foods to reduce inflammation, prevent diseases and retard the aging process. Not only are these foods rich in nutrition, they are rich in flavor.\u003c/p>\n\u003col>\n\u003cstrong>Five foods that reduce inflammation\u003c/strong>\n\u003cli>\u003cstrong>Turmeric\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000-300x200.jpg\" title=\"Tumeric.\" alt=\"Tumeric. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55411\">\u003c/a>This Asian spice is a medicinal superfood. Turmeric (Curcuma Longa) is a relative of ginger and is the spice that gives curry powder its characteristic yellow color. It is one of the most extensively researched medicinal spices. It protects the liver from toxins and is effective in killing numerous bacteria and yeasts. It is also and exceptional \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23281076\">anti-inflammatory\u003c/a>. Studies indicate that one of the most important constituents in turmeric is the yellow pigment, curcumin. It blocks several inflammatory chemicals reducing inflammation throughout the body. It is easy to consume turmeric daily by adding it to curries, beans, rice, sauces or smoothies. Just be careful because curcumin is so powerful that is stains everything -- clothing, towels and countertops. Turmeric is available as a dried powder or as the fresh root which resembles yellow ginger. It is best absorbed when it is combined with black pepper, or other aromatic spices as it is in traditional curry.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Flax seeds and other rich sources of omega-3 fatty acids\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000-300x200.jpg\" title=\"Flax Seeds and Walnuts.\" alt=\"Flax Seeds and Walnuts. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55407\">\u003c/a>In our bodies, cells communicate with each other by sending chemical messengers into the blood stream. These messengers are called cytokines. Certain cytokines promote an inflammatory response, while others turn it off. Omega-3 fatty acids cause more of the anti-inflammatory cytokines to be made. The modern American diet is very low in omega-3 fatty acids. It is difficult to get enough of them without making a conscious effort to eat high omega-3 foods. Flax seeds are one of the best vegetarian sources of omega-3s. Other rich sources are cold-water \u003ca href=\"http://solutionsnaturopathiccare.com/2011/09/12/rosemary-salmon-by-dara-thompson-naturopathic-doctor/\">fish\u003c/a>, hemp seeds, walnuts, \u003ca href=\"http://ww2.kqed.org/bayareabites/2012/03/30/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios/\">chia seeds\u003c/a> and \u003ca href=\"http://solutionsnaturopathiccare.com/2011/10/02/an-abundance-of-joy-by-dara-thompson-naturopathic-doctor/\">grass-fed beef\u003c/a>.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Berries\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000-300x200.jpg\" title=\"Blueberries and Pomegranate.\" alt=\"Blueberries and Pomegranate. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55412\">\u003c/a>Berries have a wide range of health benefits from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">anti-cancer\u003c/a> effects to improving wound healing. One of their most important properties is their ability to reduce \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17533651\">inflammation\u003c/a>. This property has been studied in different types of berries as well as in similar fruit such as pomegranate and cherries. It is easy to eat a variety of berries regularly as they tend to be accessible and are delicious. In the winter frozen berries are a good option. Freezing and thawing the fruit actually makes the powerful flavonoid compounds more available. Berries can be eaten in smoothies, fruit salads, desserts or straight from the bowl.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Kiwis and other high enzyme foods\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a-300x200.jpg\" title=\"Kiwis.\" alt=\"Kiwis. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55406\">\u003c/a>Enzymes are one of the oldest natural remedies for inflammation. \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/3287010\">Bromelain\u003c/a>, an enzyme rich extract from the pineapple fruit, has been used by the medical community for over 50 years. The most effective enzymes seem to be the ones that break down \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2852049/\">proteins\u003c/a>. These are found abundantly in several fruits like kiwi, pineapple and green papaya. When consumed raw, a portion of these enzymes are absorbed intact into the blood stream where they break down inflammatory complexes. For acute conditions highly concentrated supplements are often used. But for low-grade chronic inflammation food is an important part of prevention and healing. Kiwis are a winter fruit in California. They are available in most stores, or you can pick your own organic kiwis at \u003ca href=\"http://www.swantonberryfarm.com/pages/u_picks.html\">Swanton Farms\u003c/a> in Pescadero.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Olives and extra virgin olive oil\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600-200x300.jpg\" title=\"Extra Virgin Olive Oil and Olives.\" alt=\"Extra Virgin Olive Oil and Olives. Photo: Wendy Goodfriend\" width=\"200\" height=\"300\" class=\"alignright size-medium wp-image-55410\">\u003c/a>The Mediterranean diet is well known to promote health and longevity. This is largely due to the high consumption of olives and extra virgin olive oil. These oily fruits are packed with \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23044226\">anti-inflammatory polyphenols\u003c/a> that have been shown to reduce both \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22449789\">arthritis and heart disease\u003c/a>. However, these important phytochemicals are not present in the refined oil. So remember to use the extra virgin, cold-pressed oil or the whole olives.\u003c/p>\u003c/li>\n\u003c/ol>\n\u003chr>\n\u003cp>Try the simple recipe below for wintertime treat.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Recipe: Almond-Ambrosia Fruit Salad\u003c/strong>\u003c/p>\n\u003cp>Serves 4 people as a light meal or 8 people as a side dish.\u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\" title=\"Almond-Ambrosia Fruit Salad.\" alt=\"Almond-Ambrosia Fruit Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55408\">\u003c/a>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1 cup of kiwis, sliced into rounds or half moons\u003c/li>\n\u003cli>1 cup of pomegranate seeds\u003c/li>\n\u003cli>1 cup of blueberries -- fresh or frozen, thawed and drained\u003c/li>\n\u003cli>1 cup of navel oranges, peeled and separated into wedges (for an attractive presentation remove the outer membrane from the orange slices)\u003c/li>\n\u003cli>1 cup of blanched almonds\u003c/li>\n\u003cli>4 pitted dates or 2 T. of maple syrup or honey\u003c/li>\n\u003cli>1 teaspoon vanilla\u003c/li>\n\u003cli>1 teaspoon of diced fresh turmeric or ginger\u003c/li>\n\u003cli>Pinch of salt\u003c/li>\n\u003cli>1/4 cup of flax, hemp or chia seeds to garnish\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Put all of the fruit in a serving bowl and mix it gently. You may also layer it or arrange it in circular patterns.\u003c/li>\n\u003cli> For Fruit Salad Dressing -- Place the almond, dates, spices and salt in a blender with 1/2 cup of water.\u003c/li>\n\u003cli>Keep an additional cup of water next to the blender to add while mixing. Turn the blender on a low (be sure your lid is on tight) and slowly increase the speed adding water as necessary to process the nuts. The nuts will not puree effectively with too much water added all at once.\u003c/li>\n\u003cli>Increase to the speed to the highest setting process the mixture until it resembles a thick cream. This is a dressing for the fruit salad.\u003c/li>\n\u003cli>Serve the fruit salad, almond ambrosia sauce and seeds in separate bowls and allow people to assemble their own dishes. The seeds will become soggy and gummy if they are added too soon.\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>None of the information in this article is intended as medical advice or to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/55325/5-essential-foods-that-reduce-inflammation-and-optimize-health","authors":["5402"],"categories":["bayareabites_1245","bayareabites_12869","bayareabites_12","bayareabites_1873"],"tags":["bayareabites_10275","bayareabites_10897","bayareabites_11097","bayareabites_11099","bayareabites_11096","bayareabites_11098","bayareabites_8347","bayareabites_11103","bayareabites_1562","bayareabites_511","bayareabites_10277","bayareabites_11069","bayareabites_2636"],"featImg":"bayareabites_55413","label":"bayareabites"},"bayareabites_52676":{"type":"posts","id":"bayareabites_52676","meta":{"index":"posts_1591205157","site":"bayareabites","id":"52676","score":null,"sort":[1355734836000]},"guestAuthors":[],"slug":"power-balls-a-superfood-snack","title":"Power Balls: A Superfood Snack","publishDate":1355734836,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>Food is powerful medicine. Each day we need to feed ourselves and I believe that we should make those meals count. As a naturopathic doctor I regularly council people on diet and nutrition. But I learned early in my career that it isn’t enough to tell people what they should eat. Food needs to be satisfying to our senses and emotions. Most importantly, in our fast-paced lives it needs to be easy to prepare. That is why healthy recipes are integral to healthcare.\u003c/p>\n\u003cp>It is much easier to focus on the foods we should eat than on the ones to avoid. One of the best ways to boost nutrition is to include superfoods in our daily diet. They provide more than nourishment, they are nutrient dense and have specific health benefits. For example, darkly colored berries such as blueberries, goji berries and raspberries are one of the richest sources of antioxidants and flavinoids. Eating them regularly reduces inflammation and strengthens blood vessels. They also protect against a variety of diseases including \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/\">heart disease\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">cancer\u003c/a> and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22357723\">diabetes\u003c/a>. \u003c/p>\n\u003cp>After recommending medicinal foods for years, I decided to create my own recipe for superfood snacks. To be honest I needed them myself. With a highly demanding job and two small children it was becoming increasingly difficult to eat a balanced diet. I found myself missing meals and the six-hour lag between lunch and dinner was a set up for low blood sugar. It may be ideal to sit down to three well-rounded meals, but when that isn’t possible it helps to have Power Balls.\u003c/p>\n\u003cp>I designed these snacks to provided sustained energy. They are high in protein and fiber, low in sugar and gluten-free. They also contain the superfoods flax and maca to balance hormones and improve mood. The other ingredients are extremely versatile and can be easily adapted to suit individual taste or avoid allergens. \u003c/p>\n\u003cfigure id=\"attachment_52823\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/ingredients-frontroom1000.jpg\" alt=\"Power Ball ingredients\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52823\">\u003cfigcaption class=\"wp-caption-text\">Power Ball ingredients \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cfigure id=\"attachment_52822\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/ground-flax1000.jpg\" alt=\"Ground Flaxseeds\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52822\">\u003cfigcaption class=\"wp-caption-text\">Ground Flaxseeds \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"http://www.flaxcouncil.ca/english/index.jsp?p=nutrition1&mp=nutrition\">FLAX\u003c/a>\u003c/strong>\u003cbr>\nCheap and tasty flax seeds are one of the original power foods. Flax seeds are the best vegetarian source of omega-3 fatty acids. These essential fatty acids (EFAs) are extremely important because they include anti-inflammatory, anti-cancer and hormone balancing properties. One of the most common uses of omega-3s is in the \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21903025\">treatment of mood disorders and depression\u003c/a>. Unfortunately, EFAs are scarce in the modern American diet and supplementation is often necessary. \u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Flax is also a rich source of fiber. This helps to lower cholesterol, bind toxins and prevent constipation. Some of the most important components of this fiber are the lignans. Lignans are phytoestrogens. By binding to estrogen receptors, phytoestrogens can both balance hormone levels in premenopausal women and improve low estrogen symptoms on post-menopausal women. Some lignans are also potent anti-oxidants. The \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23106213\">lignan SDG\u003c/a> for example has recently been shown to protect against \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23106213\">radiation damage\u003c/a>, and has potent anti-cancer effects. Flax seeds are available in both brown and golden varieties but the nutrition profile is similar. It is important to grind the seeds to get their full benefit and to refrigerate or freeze them after they are ground.\u003c/p>\n\u003cfigure id=\"attachment_52826\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/maca1000.jpg\" alt=\"Maca\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52826\">\u003cfigcaption class=\"wp-caption-text\">Maca \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>MACA\u003c/strong>\u003cbr>\nAlso known as Lepidium peruvianum, this South American medicinal food has long been used as an \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/18801111\">aphrodisiac\u003c/a> and energy tonic. Clinical trials have shown that Maca can improve libido and may even reverse the sexual side effects from anti-depressant medications. It can increase sperm count and motility in men and is used to treat menopausal symptoms in women. The most remarkable thing is that maca has these effects \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/20616517\">without increasing hormone levels\u003c/a>. Maca has also been shown to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/18784609\">reduce anxiety and depression\u003c/a> while increasing energy. Herbs with these properties are called adaptogens because they help the body adapt to stress. Maca is available in many forms -- capsules, tincture and roasted or raw powder. For cooking the powder is best. The raw powder is bland and mildly sweet while the roasted powder has a rich flavor similar to coffee or chicory.\u003c/p>\n\u003cp>The recipe below combines flax and maca with a high quality protein powder, nut butter, cocoa and raspberry jam. The ratios provide a good balance of protein, carbohydrates and healthy fats. These flavors complement each other, but don’t be afraid to vary the ingredients to suit your own taste. Remember to use organic ingredients whenever possible.\u003c/p>\n\u003cfigure id=\"attachment_52833\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/power-balls1000e.jpg\" alt=\"Power Ball - Superfood Snack\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52833\">\u003cfigcaption class=\"wp-caption-text\">Power Ball - Superfood Snack \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cul>\n\u003cstrong>Recipe: Power Balls\u003c/strong>\n\u003cp>\u003cstrong>Makes:\u003c/strong> Approximately 1 dozen balls\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cli>1/2 cup of ground flax seed*\u003c/li>\n\u003cli>1/2 cup of protein powder (either plain or vanilla flavor), rice or whey is best\u003c/li>\n\u003cli>1/4 cup of raw maca powder\u003c/li>\n\u003cli>1-2 tablespoons of unsweetened cocoa powder (depending on taste)\u003c/li>\n\u003cli>1/4 teaspoon of finely ground sea salt\u003c/li>\n\u003cli>1/2 cup of hazelnut butter or try another nut/seed butter such as peanut butter, tahini or almond butter\u003c/li>\n\u003cli>1/4 cup of raspberry jam or other all fruit jam\u003c/li>\n\u003cli>1-2 tablespoons of honey\u003c/li>\n\u003cli>1/4 cup of goji berries, dried blueberries or dark chocolate chips (optional)\u003c/li>\n\u003cli>unsweetened, shredded coconut for coating (optional)\u003c/li>\n\u003c/ul>\n\u003cp>[gallery type=\"slideshow\" link=\"none\" size=\"full\" ids=\"52825,52827,52932\"]\u003c/p>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Combine the flax, protein powder, maca, cocoa, salt and stir well. This is very easy to do in a food processor, but a bowl and spoon works as well.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Add the nut butter, jam and honey and blend all of the ingredients together. When well mixed the dough should stick together (but not to your hands!) when it is pinched between two fingers. If it is too dry add another tablespoon of jam or water and blend it again. If it is too moist and sticky add another tablespoon of protein powder and work it evenly into the mixture.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Add the goji berries, blueberries or chocolate chips if desired and stir them into the dough.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Coat the bottom of a large plate or cookie sheet with shredded coconut.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Gather approximately 1 rounded tablespoon of dough it the palm of your hand and roll it into a ball squeezing gently to make it stick together.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Roll the ball in the coconut and then gently press the coconut into the surface of the ball until it sticks. Place it on wax paper or a plate and repeat this process with the rest of the dough.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Store the power balls in the refrigerator for up to a week or in the freezer for up to three months. Just take them out as needed; there is no need to refrigerate them if they are consumed within a day. Be sure to keep the balls in a tightly sealed container or they will dry out.\u003c/li>\n\u003c/ol>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>* \u003cem>Ground flax seed is easily purchased. However, this flax meal is usually coarsely ground and will result in a gritty texture. It is better to grind your own flax meal in a home coffee or spice grinder. Process it until it is a fine powder and then store it in the refrigerator until you are ready to use it.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"Do you need a quick boost without coffee or refined sugar? Naturopathic Doctor, Dara Thompson shares her recipe -- nutrient dense snacks for people on the go.","status":"publish","parent":0,"modified":1441240640,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":true,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":1173},"headData":{"title":"Power Balls: A Superfood Snack | KQED","description":"Do you need a quick boost without coffee or refined sugar? Naturopathic Doctor, Dara Thompson shares her recipe -- nutrient dense snacks for people on the go.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"52676 http://blogs.kqed.org/bayareabites/?p=52676","disqusUrl":"https://ww2.kqed.org/bayareabites/2012/12/17/power-balls-a-superfood-snack/","disqusTitle":"Power Balls: A Superfood Snack","path":"/bayareabites/52676/power-balls-a-superfood-snack","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Food is powerful medicine. Each day we need to feed ourselves and I believe that we should make those meals count. As a naturopathic doctor I regularly council people on diet and nutrition. But I learned early in my career that it isn’t enough to tell people what they should eat. Food needs to be satisfying to our senses and emotions. Most importantly, in our fast-paced lives it needs to be easy to prepare. That is why healthy recipes are integral to healthcare.\u003c/p>\n\u003cp>It is much easier to focus on the foods we should eat than on the ones to avoid. One of the best ways to boost nutrition is to include superfoods in our daily diet. They provide more than nourishment, they are nutrient dense and have specific health benefits. For example, darkly colored berries such as blueberries, goji berries and raspberries are one of the richest sources of antioxidants and flavinoids. Eating them regularly reduces inflammation and strengthens blood vessels. They also protect against a variety of diseases including \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/\">heart disease\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">cancer\u003c/a> and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22357723\">diabetes\u003c/a>. \u003c/p>\n\u003cp>After recommending medicinal foods for years, I decided to create my own recipe for superfood snacks. To be honest I needed them myself. With a highly demanding job and two small children it was becoming increasingly difficult to eat a balanced diet. I found myself missing meals and the six-hour lag between lunch and dinner was a set up for low blood sugar. It may be ideal to sit down to three well-rounded meals, but when that isn’t possible it helps to have Power Balls.\u003c/p>\n\u003cp>I designed these snacks to provided sustained energy. They are high in protein and fiber, low in sugar and gluten-free. They also contain the superfoods flax and maca to balance hormones and improve mood. The other ingredients are extremely versatile and can be easily adapted to suit individual taste or avoid allergens. \u003c/p>\n\u003cfigure id=\"attachment_52823\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/ingredients-frontroom1000.jpg\" alt=\"Power Ball ingredients\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52823\">\u003cfigcaption class=\"wp-caption-text\">Power Ball ingredients \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cfigure id=\"attachment_52822\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/ground-flax1000.jpg\" alt=\"Ground Flaxseeds\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52822\">\u003cfigcaption class=\"wp-caption-text\">Ground Flaxseeds \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"http://www.flaxcouncil.ca/english/index.jsp?p=nutrition1&mp=nutrition\">FLAX\u003c/a>\u003c/strong>\u003cbr>\nCheap and tasty flax seeds are one of the original power foods. Flax seeds are the best vegetarian source of omega-3 fatty acids. These essential fatty acids (EFAs) are extremely important because they include anti-inflammatory, anti-cancer and hormone balancing properties. One of the most common uses of omega-3s is in the \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21903025\">treatment of mood disorders and depression\u003c/a>. Unfortunately, EFAs are scarce in the modern American diet and supplementation is often necessary. \u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Flax is also a rich source of fiber. This helps to lower cholesterol, bind toxins and prevent constipation. Some of the most important components of this fiber are the lignans. Lignans are phytoestrogens. By binding to estrogen receptors, phytoestrogens can both balance hormone levels in premenopausal women and improve low estrogen symptoms on post-menopausal women. Some lignans are also potent anti-oxidants. The \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23106213\">lignan SDG\u003c/a> for example has recently been shown to protect against \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23106213\">radiation damage\u003c/a>, and has potent anti-cancer effects. Flax seeds are available in both brown and golden varieties but the nutrition profile is similar. It is important to grind the seeds to get their full benefit and to refrigerate or freeze them after they are ground.\u003c/p>\n\u003cfigure id=\"attachment_52826\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/maca1000.jpg\" alt=\"Maca\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52826\">\u003cfigcaption class=\"wp-caption-text\">Maca \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>MACA\u003c/strong>\u003cbr>\nAlso known as Lepidium peruvianum, this South American medicinal food has long been used as an \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/18801111\">aphrodisiac\u003c/a> and energy tonic. Clinical trials have shown that Maca can improve libido and may even reverse the sexual side effects from anti-depressant medications. It can increase sperm count and motility in men and is used to treat menopausal symptoms in women. The most remarkable thing is that maca has these effects \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/20616517\">without increasing hormone levels\u003c/a>. Maca has also been shown to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/18784609\">reduce anxiety and depression\u003c/a> while increasing energy. Herbs with these properties are called adaptogens because they help the body adapt to stress. Maca is available in many forms -- capsules, tincture and roasted or raw powder. For cooking the powder is best. The raw powder is bland and mildly sweet while the roasted powder has a rich flavor similar to coffee or chicory.\u003c/p>\n\u003cp>The recipe below combines flax and maca with a high quality protein powder, nut butter, cocoa and raspberry jam. The ratios provide a good balance of protein, carbohydrates and healthy fats. These flavors complement each other, but don’t be afraid to vary the ingredients to suit your own taste. Remember to use organic ingredients whenever possible.\u003c/p>\n\u003cfigure id=\"attachment_52833\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/power-balls1000e.jpg\" alt=\"Power Ball - Superfood Snack\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52833\">\u003cfigcaption class=\"wp-caption-text\">Power Ball - Superfood Snack \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cul>\n\u003cstrong>Recipe: Power Balls\u003c/strong>\n\u003cp>\u003cstrong>Makes:\u003c/strong> Approximately 1 dozen balls\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cli>1/2 cup of ground flax seed*\u003c/li>\n\u003cli>1/2 cup of protein powder (either plain or vanilla flavor), rice or whey is best\u003c/li>\n\u003cli>1/4 cup of raw maca powder\u003c/li>\n\u003cli>1-2 tablespoons of unsweetened cocoa powder (depending on taste)\u003c/li>\n\u003cli>1/4 teaspoon of finely ground sea salt\u003c/li>\n\u003cli>1/2 cup of hazelnut butter or try another nut/seed butter such as peanut butter, tahini or almond butter\u003c/li>\n\u003cli>1/4 cup of raspberry jam or other all fruit jam\u003c/li>\n\u003cli>1-2 tablespoons of honey\u003c/li>\n\u003cli>1/4 cup of goji berries, dried blueberries or dark chocolate chips (optional)\u003c/li>\n\u003cli>unsweetened, shredded coconut for coating (optional)\u003c/li>\n\u003c/ul>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"gallery","attributes":{"named":{"type":"slideshow","link":"none","size":"full","ids":"52825,52827,52932","label":""},"numeric":[]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Combine the flax, protein powder, maca, cocoa, salt and stir well. This is very easy to do in a food processor, but a bowl and spoon works as well.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Add the nut butter, jam and honey and blend all of the ingredients together. When well mixed the dough should stick together (but not to your hands!) when it is pinched between two fingers. If it is too dry add another tablespoon of jam or water and blend it again. If it is too moist and sticky add another tablespoon of protein powder and work it evenly into the mixture.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Add the goji berries, blueberries or chocolate chips if desired and stir them into the dough.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Coat the bottom of a large plate or cookie sheet with shredded coconut.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Gather approximately 1 rounded tablespoon of dough it the palm of your hand and roll it into a ball squeezing gently to make it stick together.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Roll the ball in the coconut and then gently press the coconut into the surface of the ball until it sticks. Place it on wax paper or a plate and repeat this process with the rest of the dough.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Store the power balls in the refrigerator for up to a week or in the freezer for up to three months. Just take them out as needed; there is no need to refrigerate them if they are consumed within a day. Be sure to keep the balls in a tightly sealed container or they will dry out.\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>* \u003cem>Ground flax seed is easily purchased. However, this flax meal is usually coarsely ground and will result in a gritty texture. It is better to grind your own flax meal in a home coffee or spice grinder. Process it until it is a fine powder and then store it in the refrigerator until you are ready to use it.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/52676/power-balls-a-superfood-snack","authors":["5402","5014"],"categories":["bayareabites_752","bayareabites_1245","bayareabites_12869","bayareabites_12"],"tags":["bayareabites_10931","bayareabites_10929","bayareabites_10928","bayareabites_10932","bayareabites_10927","bayareabites_10930","bayareabites_309","bayareabites_10277"],"featImg":"bayareabites_52828","label":"bayareabites"},"bayareabites_40898":{"type":"posts","id":"bayareabites_40898","meta":{"index":"posts_1591205157","site":"bayareabites","id":"40898","score":null,"sort":[1333129441000]},"guestAuthors":[],"slug":"super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios","title":"Super Food Dessert Recipe: Chia Seed Pudding with Cherries, Coconut, and Pistachios","publishDate":1333129441,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/20120329_chiaseedpuddingandmangomuffins-102.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/20120329_chiaseedpuddingandmangomuffins-102.jpg\" alt=\"chia seed pudding\" title=\"chia seed pudding\" width=\"560\" height=\"373\" class=\"alignnone size-full wp-image-40893\">\u003c/a>\u003cbr>\nIf you've strolled the beverage aisles of your natural foods grocery store lately, you may have noticed new bottled beverages with suspended seeds strewn throughout the colorful liquid. Chia Seeds. If you ask around, you may be told they're the newest superfood, and a powerful antioxidant. A wonder seed. You may have also learned that, yes indeed, this is the same chia seed that sprouted the ever-popular \u003ca href=\"http://www.chia.com/index.php/original-chia-pet/chia-puppy\">Chia Pet\u003c/a> of TV infomercial fame. \u003c/p>\n\u003cp>Now whenever everyone starts talking about a new, exciting superfood I tend to flee in the opposite direction. Remember when the whole world was reading Jonathan Franzen's \u003cem>The Corrections\u003c/em> (even Oprah)? That made me an instant skeptic. I figured surely a book that everyone in America was reading wasn't a book that \u003cem>I\u003c/em> would find to be a good read (full disclosure: I love \u003cem>The Corrections\u003c/em>). I had a similar reaction with chia seeds. Sick of hearing all about their health benefits and listening to nutritionists discuss how they're the next big thing, I turned my back on this powerful little seed. Until just last week. \u003c/p>\n\u003cp>It's hard to fully turn your back because people are most certainly talking. The Today Show's \u003ca href=\"http://todayhealth.today.msnbc.msn.com/_news/2012/02/21/10419498-next-trendy-health-food-ch-ch-ch-chia\">Health Blog\u003c/a> identifies chia seeds as the next trendy health food while \u003ca href=\"http://www.prevention.com/food/food-remedies/are-chia-seeds-worth-cost\">Prevention Magazine\u003c/a> deems them a \"pricey new food craze\" and \u003ca href=\"http://www.besthealthmag.ca/eat-well/nutrition/5-trendy-superfoods-are-they-worth-the-cash\">Best Health Magazine\u003c/a> explores if they're \"worth the cash.\" I purchased them in bulk and got roughly 2 cups for $3, so I didn't find the cost prohibitive, but like all new food trends, there are surely folks capitalizing on the general public. The more research you do, even if you're a born skeptic like myself, the more you start to look at those teeny, tiny seeds in a new light. Then when you try them, you'll realize that they're strangely filling and energizing. \u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/chia-seed-pudding.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/chia-seed-pudding.jpg\" alt=\"chia seed pudding\" title=\"chia seed pudding\" width=\"560\" height=\"283\" class=\"alignnone size-full wp-image-40895\">\u003c/a>\u003cbr>\n\u003cem>Left Side: Raw Chia Seeds; Right Side: Chia Seeds After Soaking Overnight\u003c/em>\u003c/p>\n\u003cp>The short story with chia seeds is this: chia seeds are actually a species of flowering plant in the mint family. They're rich in omega-3 fatty acids, which is usually what you hear the nutritionists discussing. The seeds themselves can be eaten raw as a whole seed, packing a good punch of protein, fat and fiber (one-ounce has 4 grams protein and 11 grams of fiber!). But they can also be ground and used in baked goods or soaked, which makes them grow in size and become gelatinous in texture. The cool thing is that unlike flax seeds, you don't need to grind them first because they're completely digestible in whole form. I've started to use them just as I would any other seed, adding them to salads or sprinkled on yogurt with my morning granola. And, of course, there's pudding. \u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Let's chat pudding. While I used almond milk in this recipe, you could use a splash of your favorite milk or soy milk and it'd be lovely. This is one highly adaptable recipe. The only thing you \u003cem>must\u003c/em> do is soak the chia seeds because that's how the expand and become gelatinous, much like tapioca pearls. But the ways in which you can dress it up are endless: yesterday morning, I had a mango on hand, so I sliced up a mango and added some sliced almonds for a breakfast pudding. Or you could do a version with a dollop of \u003ca href=\"http://www.oprah.com/food/Cashew-Cream\">cashew cream\u003c/a> and crushed roasted hazelnuts. You add what you like. You marvel at how you kind of enjoy these odd little seeds. You think about making them again the next day. End of story. \u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/20120329_chiaseedpuddingandmangomuffins-109.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/20120329_chiaseedpuddingandmangomuffins-109.jpg\" alt=\"pudding toppings\" title=\"pudding toppings\" width=\"560\" height=\"373\" class=\"alignnone size-full wp-image-40894\">\u003c/a>\u003cbr>\n\u003cem>Laying out Topping Ingredients\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Chia Seed Pudding with Coconut, Pistachio and Dried Cherries\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Prep Time\u003c/strong>: 10 minutes\u003cbr>\n\u003cstrong>Cook Time:\u003c/strong> n/a\u003cbr>\n\u003cstrong>Inactive Time:\u003c/strong> 5 hours-24 hours\u003cbr>\n\u003cstrong>Total Time:\u003c/strong> 5 hours-25 hours\u003c/p>\n\u003cp>\u003cstrong>Serves\u003c/strong>: 4-6\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003cbr>\n2 1/4 cups almond milk\u003cbr>\n1/4 teaspoon almond extract (or vanilla, if you prefer)\u003cbr>\n1/2 teaspoon ginger powder\u003cbr>\n2 tablespoons honey + 1 tablespoon for drizzing on top\u003cbr>\n2/3 cup chia seeds\u003cbr>\n1/2 teaspoon orange zest\u003cbr>\n2 tablespoons chopped dried cherries\u003cbr>\n2 tablespoons chopped raw pistachios\u003cbr>\n2 tablespoons wide-flake unsweetened coconut \u003c/p>\n\u003cp>\u003cstrong>Preparation:\u003c/strong>\u003cbr>\nIn a small bowl, combine the almond milk and the honey, vanilla, and ginger powder and whisk to combine. Add the chia seeds and orange zest and whisk vigorously to fully combine. Pour into a container, cover, and refrigerate at least 5 hours, and ideally overnight. \u003c/p>\n\u003cp>When ready to serve, stir well. Spoon into bowls and top with cherries, pistachios, and coconut; drizzle with a bit of honey. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cstrong> Other Chia Seed Recipes Around the Web:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>\u003ca href=\"http://www.shape.com/healthy-eating/meal-ideas/quick-and-easy-chia-seed-recipes\">Whole Wheat Chia Seed Pancakes\u003c/a> - Shape Magazine\u003c/li>\n\u003cli>\u003ca href=\"http://www.oprah.com/food/Pumpkin-Chia-Seed-Muffins\">Pumpkin Chia Seed Muffins\u003c/a> - Oprah Magazine\u003c/li>\n\u003cli>\u003ca href=\"http://www.thekitchn.com/cranberry-chiaseed-granola-fro-148650\">Roseline's Cranberry Chia Granola\u003c/a> - The Kitchn\u003c/li>\n\u003cli>\u003ca href=\"http://www.mykitchenintherockies.com/2011/10/20/chia-seed-granola-with-walnuts-and-almonds/\">Chia Seed Granola with Walnuts and Almonds\u003c/a> - My German Kitchen\u003c/li>\n\u003cli>\u003ca href=\"http://www.kingarthurflour.com/recipes/chia-seed-flatbread-recipe\">Chia Seed Flatbread\u003c/a> - King Arthur\u003c/li>\n\u003cli>\u003ca href=\"http://kelseysappleaday.blogspot.com/2012/03/lemon-chia-seed-tea-bread.html\">Lemon Chia Seed Tea Bread\u003c/a> - An Apple a Day\u003c/li>\n\u003cli>\u003ca href=\"http://honestcooking.com/2011/04/25/strawberry-banana-smoothie-with-chia-seeds/\">Strawberry Banana Smoothie with Chia Seeds\u003c/a> - Honest Cooking\u003c/li>\n\u003cli>\u003ca href=\"http://gfreelife.com/2011/01/chia-seed-smoothie-and-more-recipes/\">Tropical Chia Smoothie\u003c/a> - Glutren Free Life with Jen\u003c/li>\n\u003cli>\u003ca href=\"http://fabulouslydomestic.com/2011/08/19/chia_brownies/\">Vegan Chia Seed Brownies\u003c/a> - Fabulously Domestic\u003c/li>\n\u003cli>\u003ca href=\"http://ohsheglows.com/2010/05/21/cookie-friday-3-minute-vegan-maple-oatmeal-cookie/\">3 Minute Vegan Maple Oatmeal Cookies (with Chia)\u003c/a> - Oh She Glows\u003c/li>\n\u003c/ul>\n\n","blocks":[],"excerpt":"Curious about chia seeds? Don't know where to begin? Megan Gordon develops a raw, vegan chia seed pudding recipe that capitalizes on its super food powers. And who doesn't love cherry, pistachio, and coconut? This just might be your new late-night snack. ","status":"publish","parent":0,"modified":1333129441,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":16,"wordCount":861},"headData":{"title":"Super Food Dessert Recipe: Chia Seed Pudding with Cherries, Coconut, and Pistachios | KQED","description":"Curious about chia seeds? Don't know where to begin? Megan Gordon develops a raw, vegan chia seed pudding recipe that capitalizes on its super food powers. And who doesn't love cherry, pistachio, and coconut? This just might be your new late-night snack. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"40898 http://blogs.kqed.org/bayareabites/?p=40898","disqusUrl":"https://ww2.kqed.org/bayareabites/2012/03/30/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios/","disqusTitle":"Super Food Dessert Recipe: Chia Seed Pudding with Cherries, Coconut, and Pistachios","path":"/bayareabites/40898/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/20120329_chiaseedpuddingandmangomuffins-102.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/20120329_chiaseedpuddingandmangomuffins-102.jpg\" alt=\"chia seed pudding\" title=\"chia seed pudding\" width=\"560\" height=\"373\" class=\"alignnone size-full wp-image-40893\">\u003c/a>\u003cbr>\nIf you've strolled the beverage aisles of your natural foods grocery store lately, you may have noticed new bottled beverages with suspended seeds strewn throughout the colorful liquid. Chia Seeds. If you ask around, you may be told they're the newest superfood, and a powerful antioxidant. A wonder seed. You may have also learned that, yes indeed, this is the same chia seed that sprouted the ever-popular \u003ca href=\"http://www.chia.com/index.php/original-chia-pet/chia-puppy\">Chia Pet\u003c/a> of TV infomercial fame. \u003c/p>\n\u003cp>Now whenever everyone starts talking about a new, exciting superfood I tend to flee in the opposite direction. Remember when the whole world was reading Jonathan Franzen's \u003cem>The Corrections\u003c/em> (even Oprah)? That made me an instant skeptic. I figured surely a book that everyone in America was reading wasn't a book that \u003cem>I\u003c/em> would find to be a good read (full disclosure: I love \u003cem>The Corrections\u003c/em>). I had a similar reaction with chia seeds. Sick of hearing all about their health benefits and listening to nutritionists discuss how they're the next big thing, I turned my back on this powerful little seed. Until just last week. \u003c/p>\n\u003cp>It's hard to fully turn your back because people are most certainly talking. The Today Show's \u003ca href=\"http://todayhealth.today.msnbc.msn.com/_news/2012/02/21/10419498-next-trendy-health-food-ch-ch-ch-chia\">Health Blog\u003c/a> identifies chia seeds as the next trendy health food while \u003ca href=\"http://www.prevention.com/food/food-remedies/are-chia-seeds-worth-cost\">Prevention Magazine\u003c/a> deems them a \"pricey new food craze\" and \u003ca href=\"http://www.besthealthmag.ca/eat-well/nutrition/5-trendy-superfoods-are-they-worth-the-cash\">Best Health Magazine\u003c/a> explores if they're \"worth the cash.\" I purchased them in bulk and got roughly 2 cups for $3, so I didn't find the cost prohibitive, but like all new food trends, there are surely folks capitalizing on the general public. The more research you do, even if you're a born skeptic like myself, the more you start to look at those teeny, tiny seeds in a new light. Then when you try them, you'll realize that they're strangely filling and energizing. \u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/chia-seed-pudding.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/chia-seed-pudding.jpg\" alt=\"chia seed pudding\" title=\"chia seed pudding\" width=\"560\" height=\"283\" class=\"alignnone size-full wp-image-40895\">\u003c/a>\u003cbr>\n\u003cem>Left Side: Raw Chia Seeds; Right Side: Chia Seeds After Soaking Overnight\u003c/em>\u003c/p>\n\u003cp>The short story with chia seeds is this: chia seeds are actually a species of flowering plant in the mint family. They're rich in omega-3 fatty acids, which is usually what you hear the nutritionists discussing. The seeds themselves can be eaten raw as a whole seed, packing a good punch of protein, fat and fiber (one-ounce has 4 grams protein and 11 grams of fiber!). But they can also be ground and used in baked goods or soaked, which makes them grow in size and become gelatinous in texture. The cool thing is that unlike flax seeds, you don't need to grind them first because they're completely digestible in whole form. I've started to use them just as I would any other seed, adding them to salads or sprinkled on yogurt with my morning granola. And, of course, there's pudding. \u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Let's chat pudding. While I used almond milk in this recipe, you could use a splash of your favorite milk or soy milk and it'd be lovely. This is one highly adaptable recipe. The only thing you \u003cem>must\u003c/em> do is soak the chia seeds because that's how the expand and become gelatinous, much like tapioca pearls. But the ways in which you can dress it up are endless: yesterday morning, I had a mango on hand, so I sliced up a mango and added some sliced almonds for a breakfast pudding. Or you could do a version with a dollop of \u003ca href=\"http://www.oprah.com/food/Cashew-Cream\">cashew cream\u003c/a> and crushed roasted hazelnuts. You add what you like. You marvel at how you kind of enjoy these odd little seeds. You think about making them again the next day. End of story. \u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/20120329_chiaseedpuddingandmangomuffins-109.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/03/20120329_chiaseedpuddingandmangomuffins-109.jpg\" alt=\"pudding toppings\" title=\"pudding toppings\" width=\"560\" height=\"373\" class=\"alignnone size-full wp-image-40894\">\u003c/a>\u003cbr>\n\u003cem>Laying out Topping Ingredients\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Chia Seed Pudding with Coconut, Pistachio and Dried Cherries\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Prep Time\u003c/strong>: 10 minutes\u003cbr>\n\u003cstrong>Cook Time:\u003c/strong> n/a\u003cbr>\n\u003cstrong>Inactive Time:\u003c/strong> 5 hours-24 hours\u003cbr>\n\u003cstrong>Total Time:\u003c/strong> 5 hours-25 hours\u003c/p>\n\u003cp>\u003cstrong>Serves\u003c/strong>: 4-6\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003cbr>\n2 1/4 cups almond milk\u003cbr>\n1/4 teaspoon almond extract (or vanilla, if you prefer)\u003cbr>\n1/2 teaspoon ginger powder\u003cbr>\n2 tablespoons honey + 1 tablespoon for drizzing on top\u003cbr>\n2/3 cup chia seeds\u003cbr>\n1/2 teaspoon orange zest\u003cbr>\n2 tablespoons chopped dried cherries\u003cbr>\n2 tablespoons chopped raw pistachios\u003cbr>\n2 tablespoons wide-flake unsweetened coconut \u003c/p>\n\u003cp>\u003cstrong>Preparation:\u003c/strong>\u003cbr>\nIn a small bowl, combine the almond milk and the honey, vanilla, and ginger powder and whisk to combine. Add the chia seeds and orange zest and whisk vigorously to fully combine. Pour into a container, cover, and refrigerate at least 5 hours, and ideally overnight. \u003c/p>\n\u003cp>When ready to serve, stir well. Spoon into bowls and top with cherries, pistachios, and coconut; drizzle with a bit of honey. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cstrong> Other Chia Seed Recipes Around the Web:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>\u003ca href=\"http://www.shape.com/healthy-eating/meal-ideas/quick-and-easy-chia-seed-recipes\">Whole Wheat Chia Seed Pancakes\u003c/a> - Shape Magazine\u003c/li>\n\u003cli>\u003ca href=\"http://www.oprah.com/food/Pumpkin-Chia-Seed-Muffins\">Pumpkin Chia Seed Muffins\u003c/a> - Oprah Magazine\u003c/li>\n\u003cli>\u003ca href=\"http://www.thekitchn.com/cranberry-chiaseed-granola-fro-148650\">Roseline's Cranberry Chia Granola\u003c/a> - The Kitchn\u003c/li>\n\u003cli>\u003ca href=\"http://www.mykitchenintherockies.com/2011/10/20/chia-seed-granola-with-walnuts-and-almonds/\">Chia Seed Granola with Walnuts and Almonds\u003c/a> - My German Kitchen\u003c/li>\n\u003cli>\u003ca href=\"http://www.kingarthurflour.com/recipes/chia-seed-flatbread-recipe\">Chia Seed Flatbread\u003c/a> - King Arthur\u003c/li>\n\u003cli>\u003ca href=\"http://kelseysappleaday.blogspot.com/2012/03/lemon-chia-seed-tea-bread.html\">Lemon Chia Seed Tea Bread\u003c/a> - An Apple a Day\u003c/li>\n\u003cli>\u003ca href=\"http://honestcooking.com/2011/04/25/strawberry-banana-smoothie-with-chia-seeds/\">Strawberry Banana Smoothie with Chia Seeds\u003c/a> - Honest Cooking\u003c/li>\n\u003cli>\u003ca href=\"http://gfreelife.com/2011/01/chia-seed-smoothie-and-more-recipes/\">Tropical Chia Smoothie\u003c/a> - Glutren Free Life with Jen\u003c/li>\n\u003cli>\u003ca href=\"http://fabulouslydomestic.com/2011/08/19/chia_brownies/\">Vegan Chia Seed Brownies\u003c/a> - Fabulously Domestic\u003c/li>\n\u003cli>\u003ca href=\"http://ohsheglows.com/2010/05/21/cookie-friday-3-minute-vegan-maple-oatmeal-cookie/\">3 Minute Vegan Maple Oatmeal Cookies (with Chia)\u003c/a> - Oh She Glows\u003c/li>\n\u003c/ul>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/40898/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios","authors":["5072"],"categories":["bayareabites_752","bayareabites_1653","bayareabites_4084","bayareabites_1245","bayareabites_12","bayareabites_1873"],"tags":["bayareabites_8841","bayareabites_10274","bayareabites_10276","bayareabites_10275","bayareabites_814","bayareabites_9090","bayareabites_1699","bayareabites_10277"],"featImg":"bayareabites_40893","label":"bayareabites"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. 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Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.","airtime":"SUN 2pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2023/08/possible-5gxfizEbKOJ-pbF5ASgxrs_.1400x1400.jpg","officialWebsiteLink":"https://www.possible.fm/","meta":{"site":"news","source":"Possible"},"link":"/radio/program/possible","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/possible/id1677184070","spotify":"https://open.spotify.com/show/730YpdUSNlMyPQwNnyjp4k"}},"1a":{"id":"1a","title":"1A","info":"1A is home to the national conversation. 1A brings on great guests and frames the best debate in ways that make you think, share and engage.","airtime":"MON-THU 11pm-12am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/1a.jpg","officialWebsiteLink":"https://the1a.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/1a","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=1188724250&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/1A-p947376/","rss":"https://feeds.npr.org/510316/podcast.xml"}},"all-things-considered":{"id":"all-things-considered","title":"All Things Considered","info":"Every weekday, \u003cem>All Things Considered\u003c/em> hosts Robert Siegel, Audie Cornish, Ari Shapiro, and Kelly McEvers present the program's trademark mix of news, interviews, commentaries, reviews, and offbeat features. Michel Martin hosts on the weekends.","airtime":"MON-FRI 1pm-2pm, 4:30pm-6:30pm\u003cbr />SAT-SUN 5pm-6pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2021/10/ATC_1400.jpg","officialWebsiteLink":"https://www.npr.org/programs/all-things-considered/","meta":{"site":"news","source":"npr"},"link":"/radio/program/all-things-considered"},"american-suburb-podcast":{"id":"american-suburb-podcast","title":"American Suburb: The Podcast","tagline":"The flip side of gentrification, told through one town","info":"Gentrification is changing cities across America, forcing people from neighborhoods they have long called home. Call them the displaced. Now those priced out of the Bay Area are looking for a better life in an unlikely place. American Suburb follows this migration to one California town along the Delta, 45 miles from San Francisco. 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And we’ll do it with your help! You ask the questions. You decide what Bay Curious investigates. And you join us on the journey to find the answers.","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/powerpress/1440_0017_BayCurious_iTunesTile_01.jpg","imageAlt":"\"KQED Bay Curious","officialWebsiteLink":"/news/series/baycurious","meta":{"site":"news","source":"kqed","order":"4"},"link":"/podcasts/baycurious","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/bay-curious/id1172473406","npr":"https://www.npr.org/podcasts/500557090/bay-curious","rss":"https://ww2.kqed.org/news/category/bay-curious-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvbmV3cy9jYXRlZ29yeS9iYXktY3VyaW91cy1wb2RjYXN0L2ZlZWQvcG9kY2FzdA","stitcher":"https://www.stitcher.com/podcast/kqed/bay-curious","spotify":"https://open.spotify.com/show/6O76IdmhixfijmhTZLIJ8k"}},"bbc-world-service":{"id":"bbc-world-service","title":"BBC World Service","info":"The day's top stories from BBC News compiled twice daily in the week, once at weekends.","airtime":"MON-FRI 9pm-10pm, TUE-FRI 1am-2am","imageSrc":"https://ww2.kqed.org/app/uploads/2021/10/BBC_1400.jpg","officialWebsiteLink":"https://www.bbc.co.uk/sounds/play/live:bbc_world_service","meta":{"site":"news","source":"BBC World Service"},"link":"/radio/program/bbc-world-service","subscribe":{"apple":"https://itunes.apple.com/us/podcast/global-news-podcast/id135067274?mt=2","tuneIn":"https://tunein.com/radio/BBC-World-Service-p455581/","rss":"https://podcasts.files.bbci.co.uk/p02nq0gn.rss"}},"code-switch-life-kit":{"id":"code-switch-life-kit","title":"Code Switch / Life Kit","info":"\u003cem>Code Switch\u003c/em>, which listeners will hear in the first part of the hour, has fearless and much-needed conversations about race. Hosted by journalists of color, the show tackles the subject of race head-on, exploring how it impacts every part of society — from politics and pop culture to history, sports and more.\u003cbr />\u003cbr />\u003cem>Life Kit\u003c/em>, which will be in the second part of the hour, guides you through spaces and feelings no one prepares you for — from finances to mental health, from workplace microaggressions to imposter syndrome, from relationships to parenting. The show features experts with real world experience and shares their knowledge. Because everyone needs a little help being human.\u003cbr />\u003cbr />\u003ca href=\"https://www.npr.org/podcasts/510312/codeswitch\">\u003cem>Code Switch\u003c/em> offical site and podcast\u003c/a>\u003cbr />\u003ca href=\"https://www.npr.org/lifekit\">\u003cem>Life Kit\u003c/em> offical site and podcast\u003c/a>\u003cbr />","airtime":"SUN 9pm-10pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2021/12/CodeSwitchLifeKit_StationGraphics_300x300EmailGraphic.png","meta":{"site":"radio","source":"npr"},"link":"/radio/program/code-switch-life-kit","subscribe":{"apple":"https://podcasts.apple.com/podcast/1112190608?mt=2&at=11l79Y&ct=nprdirectory","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93d3cubnByLm9yZy9yc3MvcG9kY2FzdC5waHA_aWQ9NTEwMzEy","spotify":"https://open.spotify.com/show/3bExJ9JQpkwNhoHvaIIuyV","rss":"https://feeds.npr.org/510312/podcast.xml"}},"commonwealth-club":{"id":"commonwealth-club","title":"Commonwealth Club of California Podcast","info":"The Commonwealth Club of California is the nation's oldest and largest public affairs forum. As a non-partisan forum, The Club brings to the public airwaves diverse viewpoints on important topics. The Club's weekly radio broadcast - the oldest in the U.S., dating back to 1924 - is carried across the nation on public radio stations and is now podcasting. Our website archive features audio of our recent programs, as well as selected speeches from our long and distinguished history. This podcast feed is usually updated twice a week and is always un-edited.","airtime":"THU 10pm, FRI 1am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2019/07/commonwealthclub.jpg","officialWebsiteLink":"https://www.commonwealthclub.org/podcasts","meta":{"site":"news","source":"Commonwealth Club of California"},"link":"/radio/program/commonwealth-club","subscribe":{"apple":"https://itunes.apple.com/us/podcast/commonwealth-club-of-california-podcast/id976334034?mt=2","google":"https://podcasts.google.com/feed/aHR0cDovL3d3dy5jb21tb253ZWFsdGhjbHViLm9yZy9hdWRpby9wb2RjYXN0L3dlZWtseS54bWw","tuneIn":"https://tunein.com/radio/Commonwealth-Club-of-California-p1060/"}},"considerthis":{"id":"considerthis","title":"Consider This","tagline":"Make sense of the day","info":"Make sense of the day. Every weekday afternoon, Consider This helps you consider the major stories of the day in less than 15 minutes, featuring the reporting and storytelling resources of NPR. 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