By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I love rice, but don’t like to eat a lot of carbohydrates anymore. I find that many carbohydrates, especially grains like rice, easily make my blood sugar levels jump. And in terms of health and longevity, keeping blood sugar levels low and stable is the name of the game.

This delicious meal is easy to make, full of massive nutrition, and low carb as well. I recommend using wild caught sockeye salmon for the highest omega 3 fats and flavor.

You can make your own cauliflower ‘rice’ by cooking up a head of chopped cauliflower, but if you can find it at your grocery store, frozen cauliflower ‘rice’ is a great time saver. All you need to do is pop it in a pan, warm it up and add it to your favorite recipes instead of rice. Tastes great, and you get the health benefits of cruciferous vegetables.

Ingredients

• 2-4 sockeye salmon filets
• 4 cups of cauliflower rice (I used frozen cauliflower rice)
• ½ red pepper, chopped or minced
• 1 carrot, chopped in small pieces
• ½ cup frozen green beans
• 1 small baby bok choy, sliced
• 2 T minced onion
• 1-2 cloves garlic, minced
• 1/2” piece of fresh ginger, minced
• ½ cup frozen peas (optional)
• 1 egg, scrambled in the pan (optional)
• 4 T extra virgin olive oil or butter
• 1-2 tsp soy sauce
• 1 T Teriyaki sauce (I used San-J gluten free tamari Umami sauce from Whole Foods)

Directions

1. In a large saucepan, heat 2T oil or butter, and add in red pepper, carrot, onion, garlic and ginger. Cook and stir for 2-3 minutes until soft. Add in green beans and peas and cook for 3-4 minutes. Add the bok choy and stir. Add frozen cauliflower, soy sauce. Stir and let cook 5 minutes or so with lid on till cauliflower is soft and tender. Set aside. Add more butter or oil and add egg, scrambling in the pan. Stir egg and ‘rice’ ingredients together.
2. In another saucepan, cook the salmon with oil or butter, turning once. Cook about 7-10 minutes until done inside–pink, but not dark pink. Drizzle with teriyaki sauce or umami sauce and serve on top of the fried ‘rice’ mixture. Squeeze a lemon or lime over the top and serve. May be served in a bowl with some sliced cucumber, sliced avocado, and mung bean sprouts on the side, for a salmon fried rice ‘bowl’.

The post Teriyaki Salmon with Cauliflower Fried ‘Rice’ appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Honey has been a popular part of humans’ diet since hunter-gatherer days, as far back as 10,000 years ago. In fact, some researchers believed that primal man often ate large amounts of honey. Even today, some primitive tribes, like the Hadza, consume copious amounts of the golden gooey stuff and are considered super healthy, lean and fit.

Isn’t honey just sugar? And in that case, is honey bad for you? Although honey does contain plenty of fructose and glucose, honey is actually a real food with plenty of nutrients in it. Honey contains over a hundred different compounds including minerals, amino acids, vitamins and antioxidants. Entire colonies of honeybees thrive on the stuff. So, honey is MORE than just sugar–it is actually a health food.

Honey benefits include antioxidant, anti-inflammatory, apoptotic (kills cancer cells), and antibacterial properties.

Honey has the ability to raise antioxidant levels in the body, helping you fight off chronic diseases, including cancer. Several studies have also found that buckwheat honey, in particular, significantly increases serum antioxidant capacity.

In one study, men and women followed a controlled diet for two weeks, then followed that same diet for 14 days but also consumed honey daily. Honey consumption increased participants’ blood levels of vitamin C, uric acid, glutathione reductase, and beta-carotene.

Although regular sucrose (table sugar) and high fructose corn syrup are very pro-inflammatory, studies have shown that honey is anti-inflammatory. Honey can reduce inflammation in the digestive tract, lowering the incidence of digestive disorders. Honey has also been shown to reduce inflammation in the airways helping to manage asthma as well.

Honey also has antibacterial properties and is known to help heal wounds and infections. Honey has been shown effective against Bacillus subtilis, Staphylococcus aureus, Escherichia coli, Pseudomonas aeruginosa, Enterococcus faecium—all antibiotic-resistant bacterial strains. Honey also inhibits the growth of H.pylori, the bacteria that causes ulcers.

Real Honey vs. Fake Honey

Huge differences can exist in the amount of nutrients honey can contain—even within the same types of honey and the same flowers. Wildflower honey tends to have higher amounts of antioxidants than clover honey, and buckwheat honey seems to have the most phenolics and flavonoids. Manuka honey has some of the highest antioxidant, antiviral, antibiotic characteristics and is considered “medical grade” honey.

Honey is labeled as: raw honey, organic honey, or pasteurized honey. Always buy raw, unfiltered local honey if possible. One of the key characteristics of genuine honey is the presence of pollen, which is also the source of honey’s many health benefits. Raw, unfiltered and unpasteurized honey contains vitamins, minerals and enzymes, whereas most of that is lost once honey becomes heat-treated and filtered.

The conventional honey you find in a conventional grocery store in the plastic bear is most likely fake. According to research from Food Safety News, up to 76% of honey options found in US grocery stores are either fake honey, or have been processed to the point that the majority of food laws around the world would prevent them from being labeled as “honey”.

Darker colored honey seems to be higher in bioactive compounds and shows greater antioxidant activity. Darker honey has more flavor.

1. Honey Improves Seasonal Allergies

Seasonal allergies can happen in any part of the world, but here in the U.S., they usually begin in February and can last until the first frost. Seasonal allergies are generally the result of pollen being released by plants and trees and can be especially irritating to sensitive people. Allergies can cause sneezing, itchy eyes, runny nose, sore throat, earaches, coughing, headaches, wheezing and asthma.

Over the counter medications often cause unpleasant side effects such as drowsiness, agitation, dry mouth, confusion and dehydration, so many people opt for natural allergy treatments such as honey.

The idea of treating with honey is this: when a person eats local honey, they ingest small amounts of the pollen they are allergic to. This may help them become desensitized to the pollen and react less.

In this study, participants allergic to birch pollen (a common tree allergy) were given birch pollen honey. The BPH patients reported a 60% lower total symptom score, twice as many asymptomatic days, 70% fewer days with severe symptoms, and they used 50% less antihistamines compared to the control group.

Pollen levels in local honey vary widely, but it seems that local honey may help ease symptoms of allergies and desensitize allergic individuals.

2. Stabilizes Blood Sugar

You wouldn’t think that eating honey would stabilize blood sugar, but it can. Keeping blood sugar level is the primary goal of people with diabetes. Even if you don’t have diabetes, keeping your blood sugar stable helps to control food cravings and helps you avoid gaining weight.

In the Journal of Medicinal Food study, researchers found that natural honey lowers blood glucose levels in healthy, diabetic, and hyperlipidemic individuals. In the diabetic group, honey caused a significantly lower rise in blood sugar than other types of sugar at 60, 120, and 180 minutes after consumption. This study also showed that honey helped to increase levels of insulin, which helps to remove glucose from the blood. This may be why honey decreases blood sugar.

3. Lowers Cholesterol

Total cholesterol is divided up into LDL cholesterol (often referred to as ‘bad’ cholesterol), HDL cholesterol (‘good’ cholesterol), and triglycerides. Honey has been found to help lower total cholesterol and LDL cholesterol, while increasing (this is a good thing) HDL cholesterol.

In a study of 55 overweight individuals, those who ate honey instead of table sugar experienced significant reductions in their cholesterol. LDL was reduced, while HDL increased. One other study, published in the Journal of Medicinal Food, found that honey decreased LDL and increased HDL in people of healthy weight in just 15 days.

These studies also showed that honey improved other important biomarkers for cardiovascular health including lowering inflammatory C-reactive protein (CRP), lowering overall blood glucose and decreasing triglycerides.

4. Honey for Colds

Honey has been found to be effective at killing bacteria, yeasts and even some viruses. Honey is also effective at helping to control coughs that accompany colds. This study, along with another study found honey to be effective for relieving coughing, especially nighttime coughs. In fact, it was found found that honey was even more effective at taming nighttime coughs than common cough suppressants.

And if you have a sore throat, honey is an excellent soothing remedy for sore throats as well. Honey acts as an anti-inflammatory agent, along with killing off bacteria and viruses to get a sore throat under control.

“Honey is one of the best remedies for a sore throat due to its natural antibacterial properties that allows it to act as a wound healer, immediately offering relief for pain while working to reduce inflammation. Honey can also kill bacteria and help fight off viral infections,” explains a physician at Penn Urgent Care in Philadelphia.

Even the CDC and the World Health Organization recommend honey to relieve sore throats for adults and children at least 1 year of age or older.

People can try stirring some honey into hot water to soothe a sore throat or cough. Adding lemon provides extra flavor and vitamin C. Manuka honey is also highly effective for germ-killing and medicinal purposes.

Note: Children younger than 1 year should not have honey due to the risk of infant botulism.

5. Soft Glowing Skin and Shiny Hair

Honey is considered a ‘humectant’, which means that it attracts moisture from the surrounding air and helps your skin hold moisture better. And, since it has antibacterial and antiviral qualities, it can also help to fight acne, heal blemishes, stop redness, and even help herpes sores heal faster.

You can help your skin become glowing and soft by massaging a half teaspoon or so of honey into your face. Leave on your skin about 10 minutes and then rinse off.

Want a natural exfoliator? Just stir a pinch of baking soda, salt, or sugar into some honey and rub it on your skin in circular motions. Leave it on for 2 minutes, then rinse off with warm water for smoother skin.

Honey can help your hair look more shiny and less frizzy. Add honey to hair in the shower after your shampoo. Let it soak in a few minutes, then rinse. You can also help your hair look shinier by adding a teaspoon of honey to a quart of water. Rinse with the honey water after you’ve shampooed and dry your hair. Enjoy your shimmering tresses!

Remember to always purchase and use raw, unfiltered honey for the best results. You can find raw honey in your favorite health food store. If you’d like local honey, check your community farmers’ market for the best results.

Speaking of all of the powerful health benefits of honey… My good friends at TheAlternativeDaily wanted to offer you a FREE copy of their new book, The Honey Phenomenon, which details dozens of ways to use honey to heal and revitalize your skin, hair, teeth, and even help improve your heart health, brain health, fight aging, and help with coughs or allergies too! It really is a miraculous substance.

Don’t miss your FREE copy of The Honey Phenomenon before they run out of copies.

References
https://chriskresser.com/here-are-the-top-5-health-benefits-of-honey/
https://www.huffpost.com/entry/20-unusual-uses-for-honey_b_949475
https://www.healthline.com/health/allergies/honey-remedy
https://www.healthline.com/health/allergies/seasonal-allergies#TOC_TITLE_HDR_1
https://localrootsnyc.com/blogs/news/how-to-spot-the-imposter-real-honey-vs-fake-honey
https://www.prnewswire.com/news-releases/manuka-honey-could-help-strengthen-the-bodys-immune-system-defenses-301030943.html
https://www.karger.com/Article/Abstract/319821
https://wholisticfamilycare.com/local-wildflower-honey-protocol-for-seasonal-allergies/
https://www.marksdailyapple.com/is-honey-a-safer-sweetener/
https://www.mybeeline.co/en/p/us-76-percent-is-fake-honey#:~:text=According%20to%20research%20commissioned%20by,from%20being%20labeled%20as%20honey.
https://localrootsnyc.com/blogs/news/how-to-spot-the-imposter-real-honey-vs-fake-honey
https://www.pennmedicine.org/updates/blogs/health-and-wellness/2018/february/sore-throat
https://www.cdc.gov/antibiotic-use/community/for-patients/common-illnesses/sore-throat.html
https://www.medicalnewstoday.com/articles/honey-for-sore-throat
https://www.healthline.com/health/honey-for-sore-throat

The post 5 Odd Uses for Honey appeared first on thenutritionwatchdog.com.

By: Mike Geary
Environmental Scientist, Hydrogeologist, and Nutritionist – co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I’ve been receiving a lot of questions lately about differences in nutrition between various meats such as beef, chicken, and pork, as well as questions about my assertions that vegetable oils and excess omega-6 fats in general (mostly from linoleic acid omega-6) are actually WORSE than even sugar for us.

So in today’s article, I’m just going to dive into the dramatic differences between the nutritional aspects of beef vs chicken vs pork, and also which one is the best from an environmental perspective. I also plan to get a full article on the topic of the dangers of vegetable oils coming soon.

Ok, so first let’s look quickly at both the nutritional and environmental differences between the 3 most popular meats that most people eat, which are chicken, pork, and beef.

I’m going to show you why BEEF is actually significantly more nutritionally healthy for us (AND environmentally healthy and sustainable too) than any type of chicken or pork.

First of all, the vast majority of chicken and pork in the US are raised in indoor operations where the animals never see any sunlight or fresh air, and are fed a diet that is usually 100% grains and soy. Because of this 100% grain and soy diet that chickens and pigs are fed in the US, the omega-6 linoleic acid content of chicken and pork is extremely high at around 18-20%

(Note: that you DON’T want more omega-6, as most Americans already get about 8-10x too much, and excessive omega-6 is one of the main causes of most degenerative diseases like heart disease, diabetes, and is even a main contributor to the cancer process and Alzheimer’s too).

Compare that omega-6 % in chicken and pork to even the worst feedlot finished beef, which is only about 2-3% omega-6 linoleic acid. This is a huge WIN for beef, and shows that chicken and pork contain about 7-10x more inflammatory omega-6 than beef. So when it comes to fat profiles, beef wins big time! And it’s not just solely about omega-6 being bad…

Beef fat is also one of the richest sources of a particular healthy saturated fat called stearic acid, which studies show reduces your appetite (provides a strong satiety signal so you automatically eat less calories), while also having a direct relationship to losing abdominal fat… In fact, one study on rats showed that the rats that ate more omega-6 fats GAINED body fat, whereas the rats that ate a lot of stearic acid (which is high in beef) actually LOST a significant amount of abdominal fat.

This doesn’t surprise me at all, as I personally have noticed that during time periods when I eat a lot of beef consistently (1 to 2 lbs of beef per day), I get significantly leaner in the abdominal area with a more visible six pack in the lower abs area.

Another win for beef is that it is estimated to have approximately 25-30% more nutrient density (vitamins and minerals) than chicken or pork, mostly due to the healthier feed that cattle get for most of their lives compared to the 100% grain and soy based diets that chickens and pigs get for most of their lives.

In addition, ALL cattle raised for meat live their entire lives OUTDOORS in fresh air and sunshine, and ALL cattle are grazed on pasture for about 80-85% of their lives, even if they’re finished on an outdoor feedlot for the last few months of their lives. Again, chickens and pigs generally spend their entire lives in US factory farms indoors, but this does NOT happen in the cattle industry for beef production.

Check out the book Defending Beef, written by a vegetarian turned rancher if you want to truly understand the reality of the cattle industry and how superior it is both nutritionally and environmentally compared to the chicken and pork industry.

And while grass-finished beef is better in my opinion for both environmental reasons and slightly more nutrient density than feedlot finished beef, if you had to make the best decision at the grocery store, and can’t afford grass-finished beef (or can’t find it near you and don’t want to order online), then any form of conventional beef is still superior to chicken and pork both nutritionally and environmentally.

Also, I think I need to clarify what happens with “feedlot finishing” for beef when you choose conventional beef vs grass-finished beef… For one, in conventional beef, the finishing feedlots are OUTDOORS, so cattle are getting fresh air and sunshine (unlike what happens in indoor factory farms with chickens and pork)… Not only that, but while chickens and pigs are fed 100% grains and soy, even grain-finished cattle are only fed a ration of approximately 40-50% grains in most cases, while the rest of their feed in a feedlot may be materials such as hay, alfalfa, crop residues, and other inedible plant materials that humans can’t eat, but cattle miraculously turn into nutrient-dense calories for us through their fermentation process with their multiple chambered stomachs.

So although grain-finished feedlot beef is inferior both environmentally and nutritionally to grass-finished beef, it’s still better than most chicken and pork.

Note that all of the benefits of beef that I’ve mentioned in this article also apply to any other “ruminant” red meat, such as bison, elk, yak, deer, lamb, etc. It should also be noted that most ruminant animals (red meat) are raised on land that cannot be used for crops anyway, because either the land is too steep, dry, rocky, etc. So cattle produce incredibly nutritious food for humans on mostly land that couldn’t be used for crops anyway.

Also, from an environmental standpoint, rotational grazing of beef, bison, and lamb is THE #1 most environmentally sustainable and beneficial form of farming there is… period! What most vegans don’t understand is that most plant farming is actually quite destructive to soil, groundwater, surface water, and ecosystems. Think about those thousands of acres of corn, soy and wheat fields (or any grains or bean fields for that matter)… all of that plant-based monocropping is essentially DEAD ecosystems, where not only are birds, rodents, and other wildlife harmed or pushed out of the area, but even the soil bacteria and fungi are significantly harmed from plowing, pesticides, herbicides, and other common aspects of plant-based farming.

And it’s not just the growing of grains and beans that are destructive to the environment and ecosystems… Other examples of destructive plant-based farming would be tropical fruits where in many cases rainforests were destroyed to grow those tropical fruits. Or how crops like almonds and rice are the biggest water hogs of any type of agriculture. Or how rice is one of the biggest producers of methane in all of agriculture. Or how avocado farms have destroyed ecosystems in Mexico.

The examples of destructive plant-based agriculture could go on and on, yet vegans conveniently forget about all of that, and try to blame all of the worlds problems on meat. And as you can see in this article (at least in the case of beef, bison, lamb, and other red meat), I contend that grass fed RED meat is actually the #1 most environmentally friendly and sustainable type of agriculture there is, significantly more sustainable than almost any type of plant-based agriculture.

With the rotational grazing of cattle, bison, sheep and other ruminant animals, grassland ecosystems are preserved, soil is protected from erosion, groundwater and surface water is protected, and ecological diversity remains high in areas that are grazed by cattle and other ruminants. And proper rotational grazing also sequesters a massive amount of carbon from the atmosphere and stores it in the soil, making grass-fed RED meat one of the best solutions for climate change as we move forward.

In fact, grass-fed beef is generally carbon negative in most cases, even after factoring in the methane produced by cattle, making cattle, bison and sheep the #1 most important type of agriculture for reducing carbon in our atmosphere. I know this isn’t what you hear in the media and in vegan propaganda documentaries, but that’s because vegan film makers and activists aren’t soil scientists and generally have no environmental education whatsoever.

This is a nuanced science of why cattle and bison are so beneficial for carbon capture in the soil, and I may expand on the detailed science of this topic in future emails, but it basically has to do with the way that ruminant animals interact with grasses (improving the growth and decay cycles of grasslands), root shedding, and also bacteria and fungi in the soil creating stable soil carbon that was pulled from the atmosphere.

In fact, one glowing example of a nearly perfect farm is White Oak Pastures in Georgia on 3200 acres, which has proven through soil analysis to have increased soil carbon 10x in the last 20 years (from 0.5% soil carbon 20 years ago, up to 5% soil carbon currently), all due to the magic of rotational grazing of animals on grasses. There are other incredible farms like this too that are sequestering massive amounts of carbon from the atmosphere and putting that carbon into soil, all while protecting soil and water supplies, and providing healthier food… a couple other great examples are Polyface farms in Virginia, Belcampo farms in CA, Roam Ranch in TX, and lots more. Another great source of grass-finished meats is US Wellness meats, and I personally order from them frequently and love their meats!

Another aspect that is rarely talked about is the importance of bees. As you’ve probably heard, bees are dying at unprecedented rates across the world in recent years, and the biggest destroyer of bee populations is plant-based monocrop agriculture, which destroys diversity in an area, while also using harmful pesticides that poison the bees. In terms of diversity, think about the millions of acres of corn, soy, wheat, oats, canola, etc with zero diversity, as opposed to the hundreds of species of flowering plants in a diverse pasture ecosystem where cattle, bison and/or sheep are grazing. This is yet another reason why supporting veganism and plant-based foods only harms our ecosystems and environment even more, while supporting grass-fed meats actually improves our ecosystems and environment. Once again, vegans are doing MORE HARM to the environment without even realizing it. I understand they think they’re doing the right thing (and I admire the fact they want to do the right thing), but a lack of true scientific education about ecosystems and soil science leads vegans and vegetarians to inadvertently do more harm to our environment and ecosystems by supporting plant-based industrial monocropping which devastates our soil, water supplies, and yes, our bees too.

If you want to be TRULY healthy, while also protecting our environment, grass-fed red meat from beef, bison, lamb, etc. are THE healthiest foods we can eat for both us and the planet! If you want to dig into this topic more, please grab a copy of my friend Diana Rodgers book Sacred Cow, which does an incredible job at explaining why well raised red meat can actually save your health and the planet.

Another fantastic book that explains in detail why we NEED well-raised grass-fed meat to save our environment and sequester carbon from the atmosphere into soil as a solution to climate change is called Cows Save the Planet by Judith D Schwartz.

In addition, I’d highly recommend my friend Paul Saladino’s book, The Carnivore Code, which is fantastic, and explains all of profound health benefits and environmental benefits of eating a largely meat-based diet, and minimizing plant toxins that can be triggering autoimmunity, poor digestion, and many other health problems.

Although I described the differences between chicken, pork, and beef in this article, we also have an in-depth article on our blog here about chicken vs beef that you can read in more detail too.

Here are a few more articles on these related topics…

1. If you eat vegan, here’s how you could be destroying your digestive health

2. Why Vegans actually harm the environment MORE than grass-fed meat eaters (most vegans don’t understand this aspect)

3. Why vegetarians and vegans can AGE faster (controversial, but true)

4. Fake meat vs Real meat (don’t be scammed by all these fake meats that are just complete junk food)

Also, please SHARE this article to any of your friends and family that would enjoy this little rant today, or gain benefit from it, and the articles I linked to as well. It very well could SAVE someone’s health all while improving our environment!

The post Pork vs Beef vs Chicken: Why BEEF Wins by a Landslide over Chicken and Pork for Health Benefits and Environmental Benefits appeared first on thenutritionwatchdog.com.

I was fortunate to have the opportunity to visit Zambia, Zimbabwe, and Botswana recently. Africa is amazing–from the wild animals, to the polite and polished people, to breathtaking landscapes, sunsets, and delicious, healthy food. One thing I noticed was that there were few obese or overweight people where I was. The large markets in town were overflowing with fresh brightly colored carrots, tomatoes, squashes, and tons of greens of all different types and there were no signs of unhealthy ‘fast food’ restaurants.

One of the specialties of Africa is a peanut stew. This peanut stew is the perfect, healthy, comforting, warm, satisfying meal that you can make in one pot. It includes plenty of super-food ingredients such as ginger, onions, jalapeno, peanuts, sweet potatoes, and collard greens. It is packed with antioxidants and nutrition!

Peanuts can be an especially great source of healthy fats, protein and fiber. Most of the fats in peanuts are monounsaturated and polyunsaturated fatty acids, which are a healthful type of fat.

Peanuts also contain a healthy supply of potassium, phosphorus, magnesium, manganese, niacin, folate, and thiamin.

Peanuts contain lots of healthy fiber which helps improve cholesterol levels, lower the risk of heart disease, maintain a healthy gut, and helps to fill you up and feel satisfied.

Peanuts do have a beneficial relationship with your gut bacteria, and gut health in general. Did you know that adding probiotics helps them survive passage through the gut?

Peanuts also promote the growth of beneficial bacteria, inhibits the growth of pathogenic bacteria, and reduce the ability of harmful bacteria to invade host cells.

Peanuts are nutrient rich but low in carbohydrates, making them a great option for anyone trying to keep blood sugar low, including diabetics and anyone trying to lose weight.

Raw peanuts with the skin on are the healthiest form to eat—avoid those kinds that come in a can, roasted with (unhealthy) soybean oil and covered in salt. Peanut skin contains antioxidants, as well as additional fiber.

Research has found that women who eat nuts, including peanuts, at least twice a week had a lower risk of weight gain over 8 years than those who rarely ate nuts.

And this large-scale study found that nuts and peanuts may reduce a person’s risk of obesity over 5 years.

Peanuts are an excellent food for people with diabetes or a risk of diabetes. Peanuts have a low glycemic index (GI), meaning they do not cause big spikes in blood sugar levels.

Risks and considerations for peanuts

Peanuts do contain proteins called arachin and conarachin. Some people can have severe allergic reactions to these proteins. For other people, peanuts can cause a milder allergic reaction, but peanuts are also guilty of exacerbating asthma in many people. If you are in either group, it’s best to avoid peanuts.

Peanuts grow in the ground and are exposed to more fungus from the soil. One of the fungi produces a mycotoxin called “aflatoxin”. During storage, aflatoxins can continue to grow and multiply. In large amounts, aflatoxins can increase the risk for live cancer, especially for people with existing liver disease such as hepatitis. To reduce the risk of aflatoxins, eat Valencia peanuts which are grown in drier climates and more resistant to fungus. Eating green plant foods also protects against aflatoxins, as does eating protein. Roasted peanuts and peanut butter also reduce most of the aflatoxins in peanuts.

Peanuts also contain a substance called “agglutinin” which is a type of lectin found in some legumes. Peanut agglutinin has nothing to do with gluten which is found in wheat, rye and barley. However, peanut agglutinin can aggravate existing cancer, but does not contribute to the development of cancers.

Overall, peanuts are good for your health and actually lower the risks of many cancers, diabetes, and heart disease, so enjoy this African peanut stew and its health benefits.

One-Pot African Peanut Stew

Ingredients

• 1-2 Tablespoons of grass fed butter
• 1 medium sized red onion, finely chopped
• ¼ to ½ teaspoon of red pepper flakes—be careful, red pepper gets hotter when cooked
• 4-6 garlic cloves, minced
• 2-inch knob fresh ginger, peeled and minced (about 2 tablespoons)
• ½ sweet red pepper, chopped
• 2 teaspoon cumin
• 3 tablespoons tomato paste
• 1 large (1-lb) sweet potato, peeled and cut into 1-inch cubes (about 2 cups)
• 1/2 cup unsweetened organic peanut butter
• 4 cups chicken or vegetable broth
• 1 cup water
• 1 bunch collard greens, stems removed and chopped
• Fresh cilantro, chopped, roasted peanuts and lime juice for serving

Directions

In a large pot over medium heat, melt the butter. Add the onion and red pepper, sprinkle with salt and cook for 3 minutes, until translucent. Add the garlic, ginger, cumin and red pepper flakes then stir together and cook for about 2 minutes.

Next add the tomato paste and stir together. Add the sweet potato, peanut butter, broth and water. Stir together then bring to a boil. Reduce heat to medium-low, cover and cook for 15 minutes. Add the chopped collard greens to the pot, stir, then cover and continue to cook for another 15 minutes, until sweet potato is tender.

Using the back of the spoon or hand potato masher, mash some of the sweet potato to help thicken the broth. Boil uncovered for 5 minutes. Serve warm and garnish with cilantro, peanuts, and lime juice. Enjoy!

Makes 4-6 servings.

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References
https://www.marksdailyapple.com/how-bad-are-peanuts-really/

The post Mouth Watering African Peanut Stew appeared first on thenutritionwatchdog.com.