Honey, the stuff of legend and health-full-ness is the natural product of the labor of the honey bee. A great alternative to cane sugar, honey is nature’s own energy booster, immunity builder, and natural remedy.

Honey production is one of the ever-fascinating stories that unfolds in nature. Bees feast on the nectar from flowers. The nectar mixes with the enzymes in the bees’ saliva, and it’s this process that turns nectar into honey. The bees then take the honey back to the hive for storage and future feasting (for other honey bees, humans and enterprising bears, too).

Nutritional Benefits of Honey

Immuno Booster

Honey has both antioxidant and anti-bacterial properties that can keep the flora and fauna in your digestive tract humming along healthfully.

Morning Buzz: Mix 1 Tbs honey with juice from half a lemon in a cup of warm water and drink it down before breakfast. The morning buzz will have you full of vim and vigor throughout your day.

Improve Athletic Performance

A recent study concluded that the consumption of honey after an intense workout can help you maintain optimal blood sugar levels afterwards, and assist in muscle recovery and carbohydrate restoration.

The study included 39 male and female weight-trained athletes, of whom half consuming sugar after the workout while the rest consumed honey. Researchers also found those who ate honey post-workout were more prepared to workout again just as hard the next day. Honey, it seems, has a tonic effect on athletic endeavors.

Wound Healing

The wound healing properties of honey are not only legendary, but are also factual and reproducible. Honey has been used to treat ulcers, burns, and other wounds for eons.

A study in India measured the effects of honey vs. silver sulfadiazine (the conventional treatment) on 104 first-degree burn patients. After one week, 93% of silver sulfa-treated burns had become infected; compare that to 91% of honey-treated burns that were infection free. Additionally, the honey treated burns healed more rapidly.

Honey’s wound healing ability is attributed to honey’s chemical compound of glucose, fructose and antioxidant and flavonoid enzymes.

Antioxidant Health

Eating 1 to 4 tablespoons of honey a day “raises blood levels of protective antioxidant compounds in humans,” per a University of California study. Antioxidants, of course, help reduce the free radicals (cell destroyers) that ramble around in our bodies with the intent of mayhem.

High Cholesterol and Type 2 Diabetes

In a study comparing sugar, artificial sweeteners, and honey on patients with high cholesterol, honey came out the winner. Regular consumption of honey decreased total cholesterol levels by 8% and LDL by 11%.

The same study was done with patients who have type 2 diabetes. Natural honey causes a significantly lower rise in blood sugar than either cane sugar or artificial sweeteners.

Honey Lore

The practice of beekeeping or apiculture has been around since at least 700 BC.

Honey is been used as both food and medicinally throughout history. It has also been deemed a sacred food due to its divine sweetness.

As a sacred food, honey was given to the Gods in worship. And it was also used in Egypt to assist in the embalming process.

Olympic athletes of ancient cultures were required to eat honey (and figs) as a part of their diet to enhance their performance.

Honey Selection

Choosing the best honey for you is mostly a matter of taste, but can also be a matter of style and selection of process.

Honey Styles:

• Honey Comb: pulled directly from the hive, with the honey still in the beeswax comb.
• Liquid Honey:  removal of the honey from the beeswax comb through the means of a honey extractor and the use of centrifugal force.
• Chunk Honey: a combination of honeycomb and liquid honey.
• Creamed Honey: a blend of granulated honey and liquid honey. The combination is cooled until it becomes firm.

Honey Bee and Comb

Honey Colors and Flavors

If the bee colony has abundant access to one kind of flower, then they will typically produce a honey that is ‘flavored’ with that essence. If no one flower predominates, then bees will produce a honey that is blended. Sometimes, honeys from multiple hives are blended by apiaries to create a specific flavor.  There are over 300 types of honey available in the United States.

The color of honey also ranges upon the flower source, from colorless to dark brown; it simply depends on where the bees had buzzed. Typically, darker colored honey has a strong and distinctive flavor which lessens as the honey color lightens.

Some of the most widely produced and popular flavors include: alfalfa, buckwheat, clover, fireweed, orange blossom, sage, tupelo, and wildflower.

Processing

Honey that comes to your local grocer has often been processed to be in alignment with the FDA regulations (though these days, raw honey is now often more available, especially at your local apiary or famer’s market).

• Pasteurized honey has been clarified or filtered.
• Raw honey has not been pasteurized, clarified, or filtered.

Sources

http://www.benefits-of-honey.com/health-benefits-of-honey.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

http://www.honeyo.com/types.shtml

Smoothies typify summer days as an icy fruity blend to help us keep cool and a fun way to get our daily vitamins and minerals. My smoothie intake tends to slow as the weather turns cold (the chill comes early here at 7,000 feet above sea level), and it’s a challenge for me to drink cold drinks when there is frost on the windows and snow on the ground.

But then I find myself missing the fresh fruity goodness. So I wondered, how can I have my smoothie without the chill?

The answer is the Un-Frosty Smoothie that offers all the smoothie goodness without all the smoothie ice, while featuring some of the best of the best in nutrition—as it’s power-packed with vitamins and minerals.

The best part about this smoothie, is that it brings together some of my favorite fruits accented with almond milk and turmeric. The concoction offers both tart and sweet tastes mirroring the layering of the smoothie itself.

The Un-Frosty Smoothie

• 2 cups cranberries
• 1 apple, organic fuji or pink lady, chopped
• 1 frozen banana, peeled
• 1 lemon, juiced
• 1 tsp of turmeric, divided in half
• ¼ – ½ cup of almond milk
• Honey, stevia, or agave nectar to taste

Blend the cranberries, apple, banana, and lemon with ½ tsp turmeric. Pour into two glasses.  Mix in sweetener to taste. Mix together almond milk and ½ tsp turmeric and gently layer on top of the fruit mixture. Drizzle top with sweetener.

Nutritional Benefits

The ingredients in this smoothie are some of my favorites; I love how they come together to create this mid-winter treat and keep it real nutritionally. From apples to lemons, click the appropriate link below to find out more about the nutritional benefits each.

Cranberries are a good system cleanser from your digestive to your urinary tract. It is a powerful ally to your cardiovascular system. Cranberries are a fall/winter treat that keeps on giving vital nutrients such as Vitamin C and K. Click here to learn more about the captivating cranberry.

Apples are part of what I call ‘the crunchy food group’.  There is nothing quite as satisfying as a noisy bit of crunching as you munch on an apple. Click here to find out why the benefits of eating an apple a day is more than just an old wise tale.

Turmeric is a spice of the gods. It assists in healthy blood flow and reducing inflammation (great for arthritis sufferers, especially in the winter). Turmeric is a daily staple in my diet and I invite you to add it to yours. Click here for more about tumeric and a yummy warm drink recipe.

Lemons are a flavor enhancer for almost anything, plus they help alkalize any combination of foods. Lemons also assist in enhancing digestion. Click here for more on lemons.

Almond milk is just another delightful way to get your daily almond fix. Almonds are a powerhouse of energy for the body and mind. Click here to learn how to make your own almond milk and reap the benefits of the awesome blend.

As I wandered through the ingredients aisle for this recipe, I realized that I do actually eat these foods daily (excepting the seasonal cranberries). And the effect they have had on my life is substantial!  The power of these fresh, organic fruits and nuts (and spices!) empowers me and energizes me – they keep me fit and healthy.

My holiday wish for you all is that you engage the same kind of energy and nutrition – to power up for 2012!

Trail Runner’s ‘Tea’

• 2-3 oranges
• 1-2 hard pears
• 1 small sweet potato/yam
• Crushed ice

Recently I became a trail runner. It’s a bit of a surprise because running was never something I ever considered part of my work out. I’ve been an avid hiker for years, and then one day on the trail, I just broke into a run and kept on going.

Running a trail requires more energy, power, and focus than simply hiking it. It takes a ton of knowledge about everything from how to place my next step on the trail to not only stay upright but also to remain in good alignment, to feeding my body before and after this fun work out.

The Trail Runner’s Tea is designed specifically for energetic boost for the run and for the health-promoting qualities of the individual ingredients.

In particular, the orange offers specific protection for our cardiovascular systems – keeping our heart pumping and in good working order keeps us healthy, fit, and strong.

Specific Health Benefits of the Orange

A report released in December 2003 by the Australian research group, CSIRO, reported that a diet high in citrus fruits, with a special attention to oranges, keeps our cardio system in the clean.

The nutrients in oranges such as folate and potassium lowers the risk for cancers and other anomalies as well as lowering blood pressure. Citrus fruits protect against stroke and cardiac arrhythmias. And of course, the ever present Vitamin C that appears in citrus provides antioxidant protection of the first order.

A U.S. study showed that adding one orange a day reduced the risk of stroke by up to 19%. The consumption of oranges also assists in the relief of arthritis, diabetes, gallstones, and cognitive impairment.

The orange has over 170 phytonutrients – creating a combination package of health promoting power. It also has over 60 flavonoids, which add anti-inflammatory and anti-tumor power. The combination is hard to beat with it comes to nutrition.

Oranges are attributed to healthier lung function. That’s something we all need when out trail running (or “insert cardio activity here”)!

Respiratory health is vital for any active individual. Oranges are rich in beta-cryptoxanthin, a carotenoid of orange-red color. Fruits and vegetables of this color (including pumpkin, papaya, red bell peppers, tangerines, and peaches) offer specific lung protection.

Oranges help protect against free-radicals that may adversely affect your breathing power to help keep you running free and breath easy.

To read more about the power of the orange, check out that article. Here’s an article on the nutritional benefits of pears, and for those who already miss Thanksgiving, here’s an article all about sweet potatoes.

Berry Better Bling

• 2 organic sweet apple such as Fuji, Pink Lady, or other sweet variety
• 1 cup cranberries

The fresh tartness of ruby red cranberries is balanced by the sweet purity of the apples. Juice them together and enjoy this juice as a fantastic pick-me-up and for health. And with only 23 calories per ½ cup, this recipe is a great addition for dieters.

Nutritional and Health Benefits of Apples

The benefits of the apple are well-documented. Click here to get in depth information on why an apple a day is indeed good medicine.

Vitamin C, Manganese and Vitamin K are the key players in Cranberry health bennies. But more important are its array of phytonutrients that ‘bring it’ nutritionally.

Cranberries offer 5 major types of phytonutrients:

• Phenolic Acids
• Proanthocyanidins
• Anthocyanins
• Flavonoids
• Triterpenoids

These phytonutrients are known for their antioxidant, anti-inflammatory, and anti-cancer properties. In fact, it is the special combination of phytonutrients in the cranberry that make this small red fruit such a nutritional powerhouse.

Urinary Tract Health: Cranberries have a well-earned reputation for the prevention and treatment of urinary tract infections (UTIs). This particular superpower of the cranberry is its content of the phytonutrient combination of proanthocyanidins. This phytonutrient simply stops the adhesion of bacteria to the urinary tract lining and thereby stops or inhibits the infection.

Anti-Inflammatory: Cranberries help reduce inflammation in both the cardiovascular system and in parts of the digestive tract. It is in the role of anti-inflammatory that the cranberry truly embraces all of its phytonutrient content.

• Digestive Tract: One of the digestive tract benefits is anti-inflammation to our gums. The consumption of cranberries reduces the incidents of gum disease. Also, the intake of cranberries reduces inflammation of the stomach and colon. And perhaps reducing the risk of stomach ulcer and cancer in these sensitive areas.

• Cardiovascular Health: The special combination of phytonutrients strikes again in promoting cardiovascular health. Cranberries help reduce the inflammation in our blood vessels, reducing the incidence of plaque formation and wall thickening. With this reduction of oxidative stress, cranberries assist in lowering high blood pressure.

Cranberry Lore

The cranberries that we know and love today are native to the Americas. Native peoples enjoyed this fruit cooked and sweetened with maple syrup or honey. Cranberry sauce is indeed a traditional recipe.

Native peoples also used the cranberry as a source for red dye and for decoration. This fruit was also used in healing as a poultice for wounds. The cranberry was known to be astringent, help contain bleeding, and also have antibiotic properties.

The fruit was so popular that these deep red berries began to be exported to England by the 18^th century.  Even though there are other forms of cranberries in Europe and Asia, the American version is the most cultivated worldwide.

Cranberries are cultivated throughout the U.S., Scandanavia, and in Great Britain. The most interesting cultivation took root (literally) in Holland, when a shipwreck with a cargo of cranberries washed ashore the island of Terschelling.

Selection and Storage of Cranberries

Cranberries have a short season, with a harvest time between September 1 and October 31. Available only from October through December, choosing a quality cranberry is an absolute necessity. Choose fruit that is deep red in color and that are firm to the touch. They should appear plump and full of juice. The darker the red of the cranberry, the more anthrocyanin compounds the fruit contains.

Organic berries may be available in the traditional 12 oz plastic bags or in smaller pint containers. If you’re lucky enough to find bulk berries, choose the firmest, plumpest, and reddest.

Store fresh cranberries in the refrigerator for up to 20 days. Before placing the bag in the fridge, open it and remove any discolored, soft, or shriveled berries. Like most fruits, the decaying fruit can hasten the decay in the remaining fruit.

Cranberries can be frozen for several years. To preserve them properly, place the berries on a cookie sheet and let them freeze through. Then place them in plastic bags and return to the freezer.  Use thawed berries immediately.

Sources:

http://www.whole-food-supplements-guide.com/health-benefits-of-cranberries.html

http://www.cranberryinstitute.org/healthresearch.htm

Pomegranate Lore

Native to Persia, pomegranates are thought to be one of the oldest known fruits.

In Rome, the pomegranate was called the Punic apple. The botanical name is punicum granatu, which has its root in punic. That was the name of the city of Carthage, the namesake of this tasty treat. The other half of the work comes from granatum which means “many seeds”.

The pomegranate has traveled far and wide. The fruit was brought to China in 100 BC. Then, it was the Moors who imported the pomegranate to Spain in 800 AD. Granada, a city in Spain, was named for the pomegranate. The fruit is so popular there it eventually became the cities emblem.

In Britain, the inaugural planting of the pomegranate was performed by King Henry VIII. In the 18^th century, the French named a weapon, a hand-tossed explosive, after the pomegranate, calling it a grenade. It came to America by way of the Spanish conquistadors.

The pomegranate has been revered through time. It is considered a royal fruit, used throughout history in coats of arms, fabric patterns, and praised in literature and art.

The skin has a high tannin content and was, in ancient Rome, used to tan leather.

Nutritional Benefits of Pomegranate

Pomegranates are revered with good reason. Our forbears knew of the power of the pomegranate and its positive effect on the body.

The beauty of the pomegranate is in both its unlikely external appearance and the surprising inner nest of deep red seeds, known as arils, resting within a white membrane. The membrane is bitter to the taste and typically not eaten. The arils contain the juice of the pomegranate and one seed. The arils can be eaten seed and all.

With a tart flavor and an underlying sweetness, the pomegranate offers the best of both tastes, with the promise of possibility held within its seeds. Nutritionally, pomegranates are as full of promise as its legendary status in history.

There are only 72 calories in a ½ cup of arils, while 1 cup of juice contains only 139 calories.

That same cup of juice contains 40% of the recommended daily value of Vitamin C. Combined with the presence of Vitamin A and potassium, the pomegranate is a fantastic source of all kinds of nutritional good.

• Antioxidants: They are, of course, necessary to keep our entire system healthy. In comparison, pomegranate juice has 3x more antioxidant fighting power ounce for ounce than red wine. That makes pomegranate juice an excellent alcohol substitute.

• Blood Thinning: Pomegrantes have been shown to work at thinning the blood and reducing plaque in arteries. In addition, it promotes the HDL cholesterol cholesterol while lowering LDL cholesterol, a positive correlation with cardiovascular health.

• Lowering Blood Pressure: Studies have shown that imbibing a mere 1 ounce  of pomegranate juice daily can lower systolic blood pressure up to 20%.

• Cancer Fighter: Due to its high level of antioxidants, pomegranate juice is a great addition to your diet to fight against breast and skin cancer. New research also shows pomegranate helps inhibit the growth of cancer cells in the prostate, too.

• Arthritis Attacker: A study indicates that pomegranate juice inhibits an enzyme that damages cartilage. For those suffering arthritis and join pain, the addition of pomegranate juice in your diet might just ease some of your woes.

• Flu Fighter: Drink pomegranate juice when you think you’re coming down with the flu (or when you know you’ve already got it!) Pomegranates are rich in punicalagin, a polyphenol that inhibits the flue virus. (from Phytomedicine, July 2009 issue)

Preparation and Storage of Pomegranate

Peel the pomegranate if you have the enduring and Godly patience. Otherwise, slice off the top and cut it into wedges. Fill a bowl with cold water and remove the seeds. The seeds will sink to the bottom and any membrane will float. Compost the membrane and juice or eat the seeds!

Pomegranate seeds will store in the fridge for 3-5 days in a air-tight container.

Pomegranate Passion Smoothie

• 2 oz. freshly squeezed pomegranate juice
• 6 oz. non-fat yogurt or nut milk (depending on the consistency you wish your smoothie to be)
• 1 cup fresh strawberries
• Handful of ice

Put everything in the blender, give it a whirl, and enjoy!

Sources:

• http://habee.hubpages.com/hub/Super-Food-How-and-Why-to-Consume-Pomegranate
• http://www.livestrong.com/article/66461-nutritional-information-pomegranates/
• http://homecooking.about.com/od/fruit/a/pomejuice.htm
• http://www.healthdiaries.com/eatthis/11-health-benefits-of-pomegranate-juice.html

Need a pick-me-up? Try this power-packed wowzer of a juice full of greens and citrus. Wheatgrass offers a much needed dose of energy at just the right times. Click here for more posts all about wheatgrass, and then try this afternoon energy booster:

• 1 handful of freshly picked wheatgrass
• 1 handful of organic spinach
• 1 spear of pineapple

Juice it up and feel the jolt! Click here for our nutritional profile on pineapple.

The spinach in this recipe offers some of the essential nutrients our bodies need to keep running, and if you’ve been reading this blog with any regularity, you know that at 877MyJuicer our credo is the greener the better!

Nutritional benefits of spinach

Spinach, no bones about it, is one of the most nutrient dense foods around. Filled with vitamins and minerals from K to A, from manganese to magnesium and from iron to calcium—spinach is a vital addition to any diet.

Antioxidant Power: Spinach ‘brings it’ when it comes to antioxidants. The power nutrients of the antioxidant world are Vitamin C, Vitamin E, beta-carotene, and manganese. Spinach is an excellent source for all of these nutrients, from 29% daily value of Vitamin C to 84% the daily value of manganese.

Spinach also offers zinc and selenium at 9% daily value and 4% daily value, respectively. These two minerals are known power houses of antioxidant goodness.

Anti-Cancer and Anti-Inflammatory: A recent study on the relationship between prostate cancer and vegetable consumption concluded that “only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer” (aggressive being considered stage 3 or stage 4).

The study looked at spinach, broccoli, cauliflower, cabbage, mustard greens, turnips greens, kale, collards, and brussels sprouts. Spinach is a must-have addition in the male diet. Other cancers such as stomach and breast cancer have also been shown to be positively affected by the consumption of spinach.

Strong Bones: A cup of raw spinach provides about 200% of the daily value of Vitamin K. Vitamin K is an essential nutrient for bone density and overall health. Spinach also contains calcium and magnesium which are also bona fide supports for our skeletal system.

Dieter’s Delight: Spinach has only 41 calories per raw cup. Those watching their weight can eat spinach all day and not worry about blowing their calorie count. But more importantly, the nutrient richness of spinach will ensure that as you diet, you are properly nourishing your body.

Fun spinach lore

Spinach is part of the chenopod family, which also include beets, chard, and the grain quinoa.

Persian (today’s Iran) in origin, spinach traveled to China and onto Europe via Spanish explorers. It was referred to as “the Spanish vegetable” by Britons.

The famous Catherine de Medici of 16^th century Florence, Italy, was known to adore spinach. So much so, she not only included it in every meal, but imported her own cooks to have it prepared to her preference. To this day, dishes prepared on a bed of spinach are called “a la Florentine” in honor of this regal woman.

Some would say spinach was popularized in the United States by Popeye. Though it was unfortunate that he ate it out of a can in our eyes, since canning the vegetables reduces its nutritional ‘oomph.’ Eating spinach raw or lightly cooked helps this green goddess of a veggie retain its super powers.

Selection and Storage

Spinach should look alive and vibrant with deep green leaves and stems. The leaves should look tender. Fresh looking spinach leaves have higher concentrations of vitamin C.

Avoid any spinach that is yellowed, bruised, or wilted. If the spinach looks a bit slimy, compost it as it has begun to decay.

Store unwashed spinach in a plastic bag that has as much air squeezed out of it as possible. Fresh spinach usually keeps for up to 5 days.  Don’t bother keeping cooked spinach; it doesn’t store well.

Wash spinach before juicing or cooking. Trim any roots and separate. Wash by placing into a bowl of lukewarm water and swish the veggie around. Repeat until the leaves are clean. You can pat dry the spinach with a towel or use a salad spinner to remove excess water.

The Winter Melon is also known as the ash gourd, white gourd, white pumpkin, wax gourd, petha, safed kaddu, boodida gummadikaya, and pooshnikaij. Whew. The various names seem to indicate that the Winter Melon is a vegetable (and it is often thought to be one, because it is usually prepared as one), but it is actually a fruit.

It’s been revered and cultivated since ancient times throughout China, India, Malaysia, and Papua New Guinea. It is also used as a versatile Ayurvedic cure.

This gourd is sacred in India where it is offered to the gods in various religious rites. The winter melon also carries with it the heavy burden of being able to ward off evil spirits and the evil eye. It is often hung outside of newly constructed homes and buildings.

Nutritional Benefits of the Winter Melon

Weight Loss: The winter melon is approximately 96% water. This fruit is a dieter’s dream food; it’s high in taste, and low on daily caloric intake. The winter melon improves metabolism while clearing the body of toxins by reducing water retention and promoting urination.

This fruit juice offers essential nutrients such as calcium, iron, potassium, phosphorus, zinc, magnesium, copper, Vitamins C and B6, riboflavin, and thiamine.

Ayurvedic Treatments: Ayurveda is a wholistic system of medicine derived from India. The winter melon is used as a general restorative tonic. More specifically, it’s used to treat nervousness and mental illness.

Stomach Soother: The winter melon is an alkaline food. It’s cooling on the stomach and digestive tract. It serves as a neutralizer for dyspepsia, peptic ulcers, and hyperacidity. This fruits seeds are used to expel intestinal worms.

Urinary Tract Health: Due to its water and potassium content and its alkaline nature, the winter melon is great at keeping the urinary tract flowing smoothly.

Hair Health: Winter melon juice can reduce dandruff and also reduce hair loss. Apply it directly to your scalp. Winter melon juice moisturizes and adds a healthy shine to your hair.

Respiratory Health: With a Vitamin C content of 40% your daily value and a solid presence of zinc, the winter melon is a great cure for the common cold. It also assists in the ease of asthma, influenza, bronchitis, and sinusitis.

Selection and Storage of the Winter Mellon

The winter melon is available in the United States, but more predominant in Indian and Asian specialty markets.

This fruit naturally has a long shelf-life due to the chalky wax that covers its skin. The wax prevents micro-organism attack and can effectively preserve the melon for almost a year, as long as the melon remains uncut.

Choose a mature fruit (full size is 1-2 meters or 3-5 feet!), with a solid feel and a blemish free rind. In some markets, the melon is precut.  Choose those with firm flesh. Store pre-cut and cut pieces in the refrigerator. A cut melon will keep fresh for about 3-4 days.

Winter Melon and Apple Juice

• 1 to 1.5 cups winter melon, peeled and chopped
• 1 medium to large apple (any variety) - Click here for the health benefits of apples.
• 1-2 teaspoons raw honey, stevia, or agave nectar

Juice the fruits together and then add sweetener to taste.

Sources:

• http://www.eherbalremedies.com/ash-gourd-or-winter-melon-health-benefits/
• http://www.vegrecipes4u.com/health-benefits-of-ash-gourd-winter-melon.html
• http://stay-healthy-and-energetic.blogspot.com/2011/01/winter-melon.htm
• http://www.slurrpy.com/knowyourfood/ingredients-facts-and-benefits/benefits-of-ash-gourd-winter-melon/

Oranges are like having instant access to the sun. Not only is their bright orange color and ball-shape reminiscent of our life-giving star, but they also burst onto the taste bud scene with light, crisp brightness – much like the sun does in the morning!

As the seasons turn and our bodies adjust, keeping ourselves healthy is the number one priority. No one likes a cold and no one wants the change-of-season-sniffles to keep them from enjoying autumn and winter beauty.

Luckily, we have oranges. Prime season for this sunny fruit is from winter to spring. Obviously, oranges are Mother Nature’s way to bring us sunshine all year round. Conveniently packaged for portability, an orange is a bright way to liven up your day in the colder months.

Nutritional and health benefits of oranges

Check out the Immune Boosting and Cancer Preventing Benefits of one of the most popular fruits in the world:

Oranges deliver the sunshine as Vitamin C. One orange contains over 116% of the daily value required for our bodies. Of course, large doses of Vitamin C are known to be beneficial over the short and long-term. If you’re feeling peaked, power-packing some Vitamin C can give you a grand pick-me-up and even help prevent seasonal colds. Vitamin C may also be helpful in preventing ear infections, especially if you’re prone to them.

Vitamin C’s antioxidant power is well documented. Eating an orange or fresh juicing one is the first stop in cell protection against free radicals. An orange a day will keep damage to DNA (and the resulting cancer) away. For cells that turn rapidly, such as our digestive tract, it is thought that regular consumption of Vitamin C is especially helpful in the prevention of cancer.

Citrus seems to offer the most protection against digestive tract cancers, including those of the oral cavity, esophagus, stomach, and colon. Orange juice (and other citrus like grapefruit juice) has been shown to reduce the risk of kidney stones. And citrus, especially orange juice, may reduce the risk of stomach ulcers.

Drinking orange juice is good for you – all the way through.

History of this delightful little sun fruit

Oranges are Asian in origin – from an area in South China and Indonesia, in fact. They spread to the Middle East in the 9^th century and onto Europe in the 15^th century through trade routes.

Oranges came to the Americas via Columbus in the 15^th century. First, he brought them to the Caribbean, and then Spanish explorers were responsible for bringing oranges to The Sunshine State of Florida in the 16^th century.

Oranges weren’t commonplace prior to the 20^th century due to the expense of production and transportation. As a result, they weren’t widely consumed by the masses. A person might be given an orange once a year during the holidays, for example. It was a staple of my childhood to have an orange in the toe of my stocking each year.

Tidbits about oranges

Oranges come in two varieties (more like tastes): sweet and bitter. Most common for eating are the sweet orange including Valencia, Navel, and Jaffa, and the lovely blood orange. Bitter oranges are typically used for jams and jellies. The zest of bitter oranges are used as liqueur flavorings like those found in Gran Marnier.

Selection of oranges

Choose organic, as non-organic oranges may have been injected with a Citrus Red Number 2 dye. Organic oranges, as a result, typically aren’t as “orange-y” in color. Oranges that are partially green or have a brown russeting are fine to choose.

Steer clear of oranges that have soft spots or any mold. Their appearance should be smooth textured skin that is firm. The orange should feel heavy for its size, which means they’ll be juicier.

Another reason to choose organic is that oranges are in the list of top 20 foods where pesticide residues lurk.

Bodacious Booster Shot

• 2 oranges, peeled
• 1 lemon, peeled
• 1″ or 2” piece of ginger

Juice everything together and supply your immune system with a jet pack. The immune booster will keep you healthy and strong when you’re feeling a bit run down or that scratchy throat.  And remember to relax and take it easy too!

As we breeze our way into Fall, comfort food is the name of the game. Root vegetables offer not only comfort, but also the grounding needed to get up and going as the weather turns colder. Let’s consider the simple and unassuming, but wildly popular, potato!

Nutritional info on potatoes

A single cup serving of a potato is a good source of:

• Vitamin C (25% of DV)
• Vitamin B6 (20% of DV)
• Copper (20% of DV)
• Potassium (15% of DV)
• Manganese (14% of DV)
• Dietary Fiber (14% of DV)

Nutritionally dense, the same 1 cup serving is only 58 calories.

To keep the benefits of this fibrous veggie intact, avoid adding butter or sour cream, or deep frying. For a bit of healthful flavor, add some yogurt and chives. Not only will you be getting the probiotic power of yogurt, but also the protein power.

Antioxidant Phytonutrients are part of this tuber’s charm. Included are carotennoids, flavonoids, and caffeic acid, and patatin, all which knock-out free radicals. New research from the Agricultural Research Service has found that the potato is an antioxidant powerhouse that can contend with the goodness found in spinach, broccoli, and Brussels sprouts. Potatoes are a lively and nutritional addition to your diet.

Potato Lore

Potatoes are from South America and have been grown in the Andes for somewhere between 4,000-7,000 years.  The potato is easy to grow in high altitudes, which explains its profundity. There are over 5,000 varieties of potatoes in the world and 3,000 of them are grown in the Andes. Of all of these, about 100 are cultivated for edibility.

The potato was introduced to Europe by Spanish explorers in the 16^th century. Spanish sailors used potatoes aboard ship to prevent scurvy.

Yet, the spread of the potato was hard-won. Even though the potato is easy and inexpensive to grow, people were suspicious of this tuber since it is a member of the nightshade (translated as ‘poisonous’) family. But also, because the potato went unmentioned in biblical texts, some people believed that potatoes would cause disease.

Of course, the famous Irish Potato Famine is legendary, causing one of the largest diasporas in history. A blight caused widespread starvation throughout Ireland, killing over 750,000 people. As a result, hundreds of thousands of people emigrated from Ireland to find succor elsewhere.

Potatoes were imported to the United States in the 18^th century by the Irish (irony, anyone?) Due to prejudice and distrust, non-Irish immigrants avoided this tuber. It wasn’t until the 19^th century, with proven ease of cultivation and cheap production, that the potato finally caught on.

Over time, the reputation of this vegetable changed, but only with a grand marketing scheme. Many governments made efforts to ‘rebrand’ the potato. And the rest, as they say, is history - the potato is now the #1 produced veggie crop in the world.

Selection and Storage of potatoes

Avoid purchasing the big plastic bag of potatoes. The plastic can sometimes hasten the decay of the entire bag of potatoes. Instead, choose from the bulk bin, which allows you to choose each potato individually. Don’t bother with potatoes that have been pre-cleaned. A potato still in its ‘dirt’ has greater protection from any bacteria that may be picked up along its transport from farm to store.

Choose tubers that are firm and smooth. Pass up any that are oddly shaped or showing dry or wet rot. Avoid potatoes that are sprouting or green in color. The green coloring is indicative of solanine, a toxic substance which can cause headaches, diarrhea, and circulatory or respiratory issues.

Potatoes store best in a dark, dry place, with a temperature between 45-50^o F (7-10^oC). And while most modern families don’t have a root cellar, you should be able to find a place in your home where you can emulate these conditions.

But avoid the fridge as it breaks down the starch in the tuber into sugar—destroying the taste of the potato. Avoid direct sunlight as it hastens decay and the production of solanine. Store potatoes in a paper or burlap sack. Don’t store potatoes near any onions as they will hasten each other’s decay.

Potato Apple Harvest Pancakes

Combined with the harvest sweetness of apples, Potato Apple Pancakes offer the perfect weekend pick-me-up to get your day flowing!

• 2 cups potato pulp
• ½ cup apple pulp - Click here for nutritional benefits of Apples
• 1 ½ cups almond or other nut milk - Click here for a nutritional profile on Almonds
• 4 egg whites or egg replacement
• ½ cups spelt or quinoa flour
• ½ tsp pepper
• 1 ½ tsps sea salt or real salt
• Oil spray, ghee, or light oil for cooking
• Apple topping (recipe below)

Mix all pulp and nut milk in a small bowl. In a large bowl, mix egg whites, flour, and spices. Add pulp mixture and blend. Heat oil in a large frying pan. Use 3 Tbs of batter per pancake. Brown until crispy on each side. Serve with Apple Topping.

Apple Topping

• Apple pulp
• Add ½ tsp of apple juice to moisten

Conversion Guide

• 6 medium apples = 2 cups of juice
• 6 medium apples = 1 ½ cups of pulp
• 8 potatoes = approx 2 cups pulp

Sweet Potatoes are indeed a sweet addition to your daily or weekly diet. With a vast array of fantastic nutritional benefits to offer, it’s time to consider adding a sweet potato to your juicing regime. Then sit back and count the ways a sweet potato is sweet on your body and your health!

Nutritional Benefits of Sweet Potato

Vitamin A
Sweet potatoes are kicking it when it comes to this antioxidant superpower.  A medium size sweet potato has over 262% of the daily value of Vitamin A.  And it weighs in at just under 100 calories.

Beta-carotene
Sweet potatoes are a great source for bioavailable beta-carotene. The beta-carotene readily usable from a sweet potato stands out over all green leafy vegetables.

In short, a sweet potato is a great way to supercharge your antioxidants and free-radical fighting power.

The sweet potato’s anti-inflammatory properties is a claim to its fame, along with other color-related veggies. Sweet potato consumption is linked to a reduction in inflammation in both brain and nerve tissue.

Blood Sugar Maintenance
Sweet potatoes are a diabetic’s and dieter’s dream food. These happy orange tubers actually improve blood sugar regulation. A sweet potato is a far better choice nutritionally than a regular white potato. With 3 grams of dietary fiber per medium potato and a reasonably glycemic index of 50, sweet potatoes keep your blood sugar on an even keel.

Sweet potatoes are part of a different family than the common white potato. As such, it offers exceptionally different nutritional benefits.  Be sure to add this power veggie to your weekly diet.  Don’t just save it for Thanksgiving Day.

Divine Delight

• 2 carrots
• 1 sweet potato
• 2 apples
• Thin slice of a sweet onion
• Pinch of dulse/kelp powder

Cut all the veggies into juice shoot size pieces and juice.  Add the dulse/kelp powder as desired.

About the Sweet Potato

Sweet potatoes are one of the oldest veggies known to humankind. A Central American native, sweet potato “relics” have been found in Peruvian Caves and date back 10,000 years.

In addition to America, Christopher Columbus also discovered the sweet potato back in 1492. He returned to Spain with the vegetable. The sweet potato expansion is a result of both Spanish and Portuguese explorers finding something cool on new land. This delicious tuber then traveled world-wide to the Philippines, Africa, Indonesia, India, and South Asia.

The sweet potato has become a staple in the southeast United States, where it has made its charming, permanent way into southern cuisine. Today, the sweet potato is most commonly called a yam, which distinguishes it from other less common types of sweet potatoes.

Selection and Storage of Sweet Potatoes

Choose sweet potatoes that are firm. They should be void of soft sports, bruises, or cracks. Pass up any sweet potatoes that are in cold storage at the supermarket.

These delectable treats should be stored in a cool and dark place. Do not store them in a plastic bag; however, they can be stored in a paper bag with air holes. Keep them away from a heat source, such as the stove.  Sweet potatoes, well-stored, will keep for up to 10 days.