Mushrooms are wonderful, medicinal and magical. I love the history of these amazing little fungi. Dating back to Ancient Rome, the healers of the time understood their amazing powers. High in antioxidants, vitamin D, and selenium, mushrooms provide many potent health benefits. Studies show that mushrooms help increase our immune response. They provide powerful anti-inflammatory benefits. A potent superfood, they help decrease the risks of heart disease, diabetes, cancer, respiratory disease and other chronic conditions.

 Centuries Old International Tradition  

Stuffed mushroom date back to 19th-century Italian cuisine. But the French spread their popularity in the 20th century. Over my life I’ve enjoyed many varieties of stuffed mushrooms. I would typically eat them at holiday parties or social events. At home I’ve tried making a variety of stuffed mushrooms. This one is my family’s indisputable favorites. My sons eat them up so fast that I have to make a double or triple batch!  It’s a quick-and-easy recipe you can whip up in less than 45 minutes. These stuffed mushrooms are more than plain delicious. They are “sinfully” delicious.  So, if you are looking delicious and healthy side dish that is sure to be a hit, try this! Put this recipe on the top of your must try list.

Stuffed with Healthy Ingredients

Check out the healthy ingredients of this garlic stuffed mushroom recipe:

Avocado oil 

I use avocado oil for its health benefits and flavors. It’s chock full of antioxidants, vitamins, minerals and nutrients we need.  Plus, I like the taste.

Garlic 

A common ingredient in many recipes, garlic is one of the most underappreciated superfoods. Garlic helps support heart health. It helps reduce cholesterol levels and helps reduce blood pressure. Garlic also boosts our immune response, helps combat sickness and provides many other health benefits.

Cream cheese 

Organic cream cheese is a good source of vitamin A and vitamin B2 (riboflavin).  Used in moderation, cream cheese adds just the right amount of creamy goodness texture to the stuffing. It’s the yummy ingredient that takes these mushrooms from plain delicious to “sinfully delicious”.

Parmesan cheese 

This stuffing includes parmesan cheese which is a good source of calcium and vitamin D. We need calcium, vitamin D and protein to support our bone health, particularly as we age.  By age 30, we have achieved maximum bone density. For that reason, it’s important to nourish our bones with good sources of calcium and vitamin D such as parmesan cheese.

Onion powder 

Since onion powder is low in salt, it’s a popular ingredient to help reduce sodium content in many recipes. Onion powder is also a good source of calcium, potassium and magnesium which is are some of the key nutrients we need to stay in healthy balance.

Cayenne pepper  

Red cayenne pepper is a potent medicinal ingredient dating back almost 10,000 years. The healing powers of cayenne come from its high potassium, manganese, vitamin C, vitamin B6 and vitamin E content.

Transformative Benefits of the Mighty Mushroom

Mushrooms can help transform our health. They have helped maintain vitality and overall well-being since ancient times. The variety of potent fungi on the planet provide diverse health benefits. For example, Chaga mushrooms from Finland help provide antioxidant benefits. And Reishi mushrooms from China support healthy immune function. Shitake-Maitake mushrooms, also from China, support general well-being. And Cordyceps mushroom mycelium aids vitality and endurance. Plus many more have special health benefits. Fungi are like Nature’s medicine chest. They are a medicinal food.

Powerful Nutrition in a Delicious Bite Size Morsel

The nutrient rich ingredients in these bite-size tasty mushroom morsels help support our health. This Garlic Stuffed Mushroom recipe is one of the tastiest ways I know that packs a powerful superfood punch in a tiny bite. Whether for a family meal or holiday gathering, these Garlic Stuffed Mushrooms are sure to be a hit. Even more, they are powerfully nutritious and sinfully delicious at the same time. Let me know what you think.

Grace Notes

The mushroom toad has symbolized transformative powers for centuries– both magical and medicinal. Mushrooms have symbolized special magical powers since ancient Egyptian hieroglyphics to the modern classic literature. Alice nibbled on the most famous and magical literary mushroom in her Adventures in Wonderland. The Royalty of Ancient China commonly used Reishi mushrooms for medicinal benefits, especially to aid longevity. Above all, mushrooms are far more than a symbol of transformation. They are a medicinal food that has provided humans powerful health benefits since Ancient times.

Next time you see a cartoon of a toad stool, think of the amazing transformative benefits of the mighty mushroom!

Enjoy and Live Well with Zest!

xo

Bev

Written By Bev Hope

Garlic Stuffed Mushrooms

• Author: Bev Hope
• Prep Time: 25 min
• Cook Time: 20 min
• Total Time: 45 minutes
• Yield: 6 servings, 2 each
• Category: Sides
• Method: Bake
• Cuisine: American

Ingredients

• 12 whole fresh organic button mushrooms
• Avocado oil- 1 tablespoon
• 1 8-ounce package of organic cream cheese, softened
• Minced organic garlic- 1 tablespoon
• Grated organic Parmesan cheese- 1/4 cups
• Ground black pepper- 1/4 teaspoon
• Organic onion powder- 1/4 teaspoon
• Ground organic cayenne pepper- 1/4 teaspoon
• Ghee butter or regular butter

Instructions

1. Preheat oven to 350 degrees
2. Grease baking dish or baking sheet with Ghee butter
3. Remove cream cheese from package and let soften.
4. Clean mushrooms by brushing them gently with a damp paper towel.
5. Remove the stems and chop in extremely fine pieces, remove the tough edges.
6. Chop garlic in fine pieces if using fresh garlic.
7. Heat avocado oil or olive oil in stainless steel skillet over medium heat.
8. Add chopped mushrooms and garlic to the skillet. Cook until the moisture has reduced, without overcooking the garlic. Set aside to cool.
9. Stir garlic and mushroom mister in cream cheese.
10. Mix in Parmesan cheese, black pepper, onion powder, and cayenne pepper and stir well. Mixture should be very thick.
11. Use a small spoon, fill each mushroom cap with a heaping pile of cream cheese stuffing. Arrange the mushroom caps on the prepared backing dish or sheet.
12. Bake for 20 minutes in preheated oven or until the mushrooms are piping hot and liquid starts to form under the caps.

Notes

OPTIONS/ADD-INS

Stuffed mushrooms are a container for creative expression. Mix in your favorite herbs such as chives, tarragon, parsley, or basil, oregano, dill, or rosemary. Proteins such as egg, or sausage, pork, bacon, or veal meat add variety. Include plant-based protein such n chopped nuts such as walnuts, pecans, pine nuts or Macadamia nuts. Add chopped vegetables such as artichoke hearts, red peppers, scallions, or jalapenos. The possibilities are endless to create the perfect herb, spicy, or savory stuffed mushroom morsel.

Keywords: Garlic Stuffed Mushrooms

The post Garlic Stuffed Mushrooms appeared first on Well with Zest.

This Green Zesty Detox Gut Health Smoothie is one of my favorites to soothe the gut and demonstrate how delicious healthy foods can be. It’s packed with fiber, nutrients, powerful antioxidants and wholesome ingredients that you feel go to work inside your body from the moment your drink it. It’s a gut love fest from the first tangy sip.

This creamy green goodness drink is an anti-inflammatory powerhouse packed with the perfect combination of nutrient dense dark leafy green vegetables and fruits brimming with vitamins, minerals, and antioxidants. It’s a perfect blend of green smooth texture combined with zesty citrusy sour notes that’s uplifting and energy boosting. It’s packed with more nutrients than your average meal, so it helps you stay healthy on the inside and out. You can enjoy it for breakfast, light lunch or a snack between meals.

Impact of Gut Health on Immune System

Getting more nutrient dense foods is not only a positive, it’s a must for anyone living with a chronic auto-immune condition. Eating more anti-inflammatory foods high in vitamins, minerals and antioxidants such as fruits and vegetables helps support a healthy immune system.  Medical researchers are continually finding new evidence of the impact of gut health on the immune system.

I’ve learned more about more about improving gut health since being diagnosed with Graves’ Disease. I know that loving my gut and feeding it anti-inflammatory foods is key for maintaining optimal health. When I feed by gut, soothing, wholesome, nutrient dense ingredients, it loves me back and I feel good on the inside and out.

If you or your loved ones are dealing with an inflammation-based health condition, do your gut a favor and try this anti-inflammatory, gut health green smoothie. It’s full of creamy green goodness and pure deliciousness from the most potent powerhouse plant foods that can help transform your health on the inside and out.

Live well. Start a gut loving smoothie lovefest.  The more you love your gut, the more your gut will love you and the healthier you will be.

Why this Green Smoothie is a Must for Your Gut!

Green Tea

Green Tea is high in flavonoids (antioxidants) and is the best source of catechins. Catechins are a group of antioxidants that stop cell damage and fight disease and are even more powerful than vitamins C and E.

Turmeric

The spice turmeric commonly used in curry comes from the turmeric root and is related to the ginger family. Whole turmeric root is loaded with potent anti-inflammatory and antioxidant compounds. This golden superfood spice been researched extensively due to its powerful anti-inflammatory health benefits. Turmeric is one of nature’s most potent anti-inflammatory botanicals.

Spinach and Arugula

Spinach and arugula are jam packed with vitamins, especially K and A as well as folic acid, magnesium, iron and calcium. They are powerful anti-inflammatory, antioxidant, detoxifying super foods. With significant gut health benefits of spinach and arugula, they are foundational to any green detox smoothie recipe.

Cilantro

Cilantro is loaded with beneficial phytonutrients, vitamins, minerals, flavonoids and active phenolic compounds. It helps your body get rid of heavy metals by binding to them. Eating a diet rich in cilantro can also have great anti-inflammatory and digestive benefits.

Celery

Celery is a great source of inflammation fighting compounds and antioxidants. It’s a rich source of vitamin C, beta carotene, and flavonoids. There are at least 12 kinds of antioxidants in a single stalk. It’s a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract. Read more about celery and gut health here.

Kiwis

Kiwis are full of nutrients like vitamin C, vitamin K, vitamin E, folate and potassium. They have a lot of antioxidants and are a good source of fiber. Their fuzzy brown peel and small black seeds are edible. Kiwis pack a lot of flavor and health benefits in a small fruit.

Bananas

Bananas have a natural antacid effect and can help normalize digestive function. They are also full of healthy carbohydrates and potassium that fills you up and gives you energy. Read more about bananas and gut health here.

Apples and Pears

Apples and pears can improve digestion and assist the immune system thanks to being extremely rich in dietary fiber and important antioxidants. In addition, apples and pears are rich in quercetin, an anti-inflammatory flavonoid that can actually help heal the lining of the intestine. Read more about apples and pears and gut health.

Lemons and Limes

Lemons and limes contain high amounts of vitamin C, soluble fiber and plant compounds. The soluble fiber in lemons and limes can help improve digestive health. But you need to heat the pulp, not just the juice. The zesty taste and sour notes of the lemons and lime add a tangy balance that makes the green detox smoothie delicious as well as nutritious.

Power Packed Gut Health Smoothie

It’s the perfect anti-inflammatory gut health smoothie for living well with zest! Combining nutrient dark leafy greens, fruits, plus anti-inflammatory green tea and turmeric, this smoothie is the perfect drink to soothe, uplift, detox, and energize you and help keep you healthy inside and out. It’s not only zesty, it’s healthy! Makes plenty to share with your family or save the extra for a healthy snack to enjoy later.

I always love sharing, enjoying easy, healthy recipes.  Even more rewarding is sharing delicious food that helps people live well with zest! I hope you try it and share it with your family and friends. Let me know what you think?

Grace Notes

It’s so true that we are what we eat. Now we know that if we love food that loves our guts, our guts love us back and we can live healthier lives.  The more we love our guts, the more our guts love us.

I’m inspired by Popeye, one of the most recognizable pop-culture icons in the world. I fell in love with eating spinach when I was a kid after watching Popeye’s girlfriend Olive Oyl, bring him cans of spinach and watch sparks of hearts fly between them. That must have been true love. Drinking my Green Gut Health Smoothie reminds me of Popeye downing the can of spinach brought to him by loving Olive Oyl. Fueled with his spinach, Popeye cold overcome anything, achieve his dreams, and get his girl. I feel like I’m giving my body extra strength and extra love to stay strong and live well with zest.

You are what you eat. Love yourself. Love your gut.

Enjoy and live Well with Zest!

Bev xo

Written by Bev Hope

The post Green Zesty Gut Health Smoothie appeared first on Well with Zest.

This mouth-watering, decadent tasting chocolate dessert is packed with super nutrients! Wondering how that’s even possible? The “secret sauce” is a super food mixed with lots of cacao! This delicious dairy-free chocolate mousse gets its smooth creaminess from avocados, one of Nature’s most perfect foods. Plus it’s easy to make, takes only 10 minutes, and comes out perfectly every time! This is a guilt-free dessert that you will love and will love you back! Enjoy it and feed your body these nutrient packed superfoods it needs:

Avocados

This superfood contains 20 vitamins and minerals, which is why it’s on the top of the superfood list. Plus here are some of the many health benefits of avocados:

• Suppresses Appetite and Stabilizes Blood Sugar -Avocados contain monounsaturated fats which are good for you. They contain healthy fats that help you feel satiated by sending your brain a signal to turn off your appetite.  These fats help keep blood sugar stable by slowing down the breakdown of carbohydrates.
• Supports Healthy Vision – Avocados contain lutein and zeaxanthin, two phytochemicals that provide the antioxidants that help minimize damage from ultraviolet light.
• Aids in Digestion – Avocados are a high fiber food with 6-7 grams of fiber per half an avocado. They help maintain a healthy digestive system.

Cacao

This superfood contains an abundance of vitamins, minerals, amino acids, and phytonutrients. Some of the amazing health benefits of cacao include:

• Iron-Rich – Cacao is the highest plant-based source of iron. Getting sufficient iron is important for maintaining energy, focus, healthy immune system and more.
• A Feel-Good Food – Cacao contains anandamide, which is a natural euphoric compound that lifts mood. The other mood enhancing ingredient in cocoa is tryptophan, a natural anti-depressant.

Decadent Dessert that’s a Delicious Treat and Medicine Too

With two of Nature’s nutrient-dense superfoods paired together, this dessert is not only a treat, it is medicine for your mind, body, and soul. Don’t be surprised if you’ll want second helpings and don’t worry about indulging. It’s good for you and will make you feel g-o- o-d.

Grace Notes

It’s best to serve in traditional French mousse dishes to enhance the appeal. Sprinkle with toasted hazelnuts, almonds, coconut, or shaved chocolate to add a fool proof disguise to this decadent looking dessert. Your guests will never know you are feeding them “medicine”.

Enjoy and Live Well with Zest!

Bev  xo

Written by Bev Hope

Non-Dairy Chocolate Mousse

• Author: Bev Hope
• Category: Dessert

Ingredients

• 2 ripe avocados, cut in half and pitted⠀
• 1/4 cup unsweetened cacao powder⠀
• 4 tbsp. of full fat coconut milk⠀
• 1 ripe banana⠀
• 4 tbsp. of pure maple syrup⠀
• 1 tsp. pure vanilla extract⠀
• 1/2 tsp. ground cinnamon⠀
• Pinch of sea salt⠀

Instructions

1. Scoop the flesh of the avocados into a food processor or Vitamix.
2. Add the cacao powder, coconut milk, banana, vanilla extract, cinnamon, and salt and process on medium until creamy whipped and well blended⠀
3.  Serve in two individual mousse dishes or parfait bowls. Garnish with toasted shredded coconut, toasted chopped hazelnuts or your topping of choice. ⠀

Notes

ADD-ONS Garnish with toasted shredded coconut, toasted chopped hazelnuts, toasted slivered almonds or shaved dark chocolate.

Keywords: Non-Dairy, Chocolate, Dessert, Paleo, Whole30, Superfoods

The post Delicious Nutritious Non-Dairy Chocolate Mousse appeared first on Well with Zest.

Mushrooms are one of Nature’s premier superfoods and are packed with nutrients and antioxidants that provide many important health benefits.  But besides being excellent for our health, fresh mushrooms are easy to cook with and can be worked into a wide range of recipes. Plus, dried mushrooms or mushroom powder make cooking with mushrooms convenient and flexible and they provide the same health benefits of fresh mushrooms!

9 Benefits of this Amazing Superfood

Let’s take a look at nine benefits we get from this amazing superfood!

1. Mushrooms Are Packed with Antioxidants

Mushrooms are loaded with antioxidant properties. Antioxidants neutralize “free radicals” released in the body that can damage cells, potentially causing cancer, and have been linked to aging and cardiovascular disease. Fortunately, mushrooms are packed with antioxidants, including:

• Ergothioneine (ergo)- an important amino acid that the human body cannot produce.
• Selenium- reduces inflammation and stimulates the immune system.
• Glutathione- a powerful antioxidant that can assist protein production.

2. Mushrooms Are a Rich Source of Vitamin D

Mushrooms provide a rich source Vitamin D. This important vitamin is essential for optimal health and normal bodily functions.. For example, Vitamin D helps increase the absorption of calcium, which is necessary for creating strong bones and maintaining bone health. Vitamin D is also important for regulating insulin levels and helps increase the absorption of other vitamins and minerals, such as magnesium. Vitamin D deficiency puts us at risk for many diseases. 

3. Mushrooms Help Fight Infection 

Eating mushrooms every day may help keep the doctor away! A study conducted at the University of Florida found that daily consumption of Shitake mushrooms led to a reduction in inflammatory proteins and improved the functioning of gamma delta T-cells. Eating mushrooms helps fight off colds and maintain a healthy immune system so your body can protect you against invaders such as bacteria, viruses, toxins and prevent disease.

4. Mushrooms May Help Prevent Cancer

Researchers have found that mushrooms exhibit many anti-cancer properties. Mushrooms stimulate the immune system and may help the body combat cancer. Plus, mushrooms help increase the effectiveness of chemotherapy. Mushrooms may have broader use in cancer treatments, so they are a focus in ongoing cancer research.

5. Mushrooms Are Prebiotic

Mushrooms may have a positive influence on blood sugar regulation and be beneficial for people who have or are at risk of developing diabetes. When mice were regularly fed white button mushrooms, they enjoyed higher levels of beneficial bacteria that were involved in the regulation of glucose. 

6. Mushrooms Support the Immune System 

Studies have found  evidence that Reishi mushroom have positive benefits for people who are dealing various chronic health conditions such as cardiovascular disease, liver or kidney disease, respiratory disease, cancer, or viral infections. Eastern medicine has used Reishi mushrooms for centuries to support the immune system, reduce stress and improve sleep.  Reishi mushrooms also help improve mood and boost energy levels.

7. Mushrooms Improve Heart Health

Many mushrooms are rich in fiber, vitamin C, and potassium, which are important for our improved heart health. Shiitake mushrooms have three compounds that may help lower blood cholesterol levels.

• Eritadenine – helps an enzyme involved in producing cholesterol 
• Sterols- helps block cholesterol absorption in the gut.
• Beta glucans- type of fiber that can lower cholesterol

8. Meanwhile, Mushrooms Are Low in Carbs and Calories

Anyone looking to go on a low carb diet, or any diet at all, should consider making mushrooms a regular part of the menu. Mushrooms are low in both carbohydrates and calories, making them an excellent diet food. So not only can you enjoy all of the above benefits, but you’ll also keep your carbohydrate and calorie count low, which could help you lose weight!

9. Mushrooms are Nature’s Botanical Medicine 

Mushrooms are fungi that come in many shapes, sizes and colors. Research is underway to better understand how the chemical compounds in various mushrooms actually work in our bodies to support our health and prevent or treat disease. The scientific evidence is overwhelmingly clear that mushrooms are Nature’s natural pharmacy. Incorporating mushrooms more often into our diet can help in many ways, from fighting infections and colds to preventing life-threatening diseases. They are easy to mix into all kinds of recipes.

Use Mushrooms to Enhance Taste and Health Benefits of Food

Mushrooms enhance the taste and the health benefits of the food we cook. It’s time to get creative with adding mushrooms to recipes. There are endless possibilities. What are your favorite ways to eat mushrooms?

Enjoy and Live Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

The post 9 Amazing Superfood Benefits of Mushrooms appeared first on Well with Zest.

This Anti-Inflammatory Thai Pumpkin Soup recipe is always a family pleaser and potluck winner!  It is amazingly flavorful with the perfect combination of spiciness and creamy smooth texture. It’s packed with nutrient dense vitamins, minerals, fiber and antioxidants that help keep you and your loved ones healthy on the inside and outside.

I received a Vitamix for my birthday a few years ago.  My birthday is in October and it was pumpkin season, so the first thing I experimented with was making pumpkin soup. With pumpkins in season, I prepared Thai Pumpkin Soup from the Vitamix Cookbook with fresh, organic authentic ingredients from a local farm. It was such a hit that it became a seasonal tradition I’ve been making for my family and friends ever since. Not only have I used the freshest organic ingredients, I’ve also adapted it to make it even more an anti-inflammatory powerhouse soup! It’s pure deliciousness from pure superfoods.

Fresh Organic Pumpkin 

First, I make it with fresh organic pumpkins to maximize the taste and health benefits. Pumpkins are a rich source of Vitamin A and C which help fight free radicals and boost your immune system. Pumpkins get their bright orange color from the high amount of Beta carotene which has antioxidant and anti-inflammatory properties. Carotenoids assist in staving off free radicals in the body and help in preventing premature aging, cardiovascular disease and infections.

Spices Ginger, Turmeric, and Garlic

Then I add extra zest and health benefits with spices that have well-known medicinal properties. Spices like ginger and turmeric both help ease inflammation. Turmeric is known to be a powerful anti-inflammatory when taken as a supplement, and when ingested in food, it really spices up the flavor. Garlic contains anti-oxidants that protect against cell damage, helps prevent infection and helps support a healthy immune system.

Chicken Bone Broth and Coconut Milk 

For the base, I use chicken bone broth, which also helps ease inflammation in the gut and soothe the gut lining. Coconut milk and cream makes this soup creamy and smooth and brings health benefits too. Coconut milk which is high in Vitamins C and E, and rich in antioxidants also aids in the reduction of inflammation. It is rich in electrolytes such as potassium and magnesium and helps support a healthy immune system.

Zesty and Healthy Crowd Pleaser 

It’s the perfect soup for living well with zest! Combining nutrient dense fresh pumpkin, nourishing chicken bone broth, plus anti-inflammatory coconut milk, ginger and turmeric, this soup is the perfect way to delight your family and friends and help them stay healthy inside and out. It’s not only zesty, it’s healthy

I always love sharing, enjoying good food together and seeing my crockpot empty sooner than later.  Even more rewarding is sharing delicious food that helps people live well with zest! I hope you try it and share it with your family and friends. Let me know what you think?

Grace Notes

I am inspired by Linus in It’s the Great Pumpkin, Charlie Brown, one of my favorite childhood holiday movies, adapted from Waiting for the Great Pumpkin by Charles M. Schulz. I have never stop believing in the power of the Great Pumpkin. But now we have the data to know the power of the Great Pumpkin!

Enjoy and live Well with Zest!

Bev xo

Written by Bev Hope

Thai Roasted Pumpkin Soup

• Author: Bev Hope
• Prep Time: 30 minutes
• Cook Time: 60 minutes
• Total Time: 1 hour 30 minutes
• Yield: 8 servings
• Category: Soup
• Cuisine: American

Ingredients

• 2 Tablespoons olive oil
• 1 cup chopped onion
• 1 Tablespoon organic tomato paste
• 2 1/2 cups of roasted, mashed organic pumpkin
• 2 Tablespoons chopped fresh ginger root
• 1 Tablespoons chopped fresh turmeric root
• 2 garlic cloves, peeled and chopped
• 3 cups of organic chicken bone broth
• 3/4 cup organic coconut cream
• 3/4 cup organic coconut milk
• 1 Tablespoon chopped green chilies
• 1 Tablespoon lemon juice
• Fresh ground sea salt and black pepper corns

Instructions

1. Slice 2 small pumpkins in quarters, scoop out seeds. Rub with olive oil and sprinkle ground sea salt and black pepper. Back at 425 for 50 – 60 minutes until tender. Scoop out pulp.
2. Sauté onion in olive oil until soft and tender. Add tomato paste, pumpkin, ginger, turmeric garlic, broth, coconut cream, and coconut milk. Combine until heated through.
3. Place mixture into Vitamix or food processor. Add chilies and lemon juice and secure lid.
4. Select variable 1.
5. Switch Vitamix to Start and slowly increase speed to variable 10.
6. Blend for 45 to 60 seconds or until smooth. Season to taste with salt and pepper.For extra flavor garnish soup with chopped toasted peanuts and fresh chopped organic cilantro.

Notes

Add-Ins

For an authentic dash of extra flavor, garnish with cilantro, chopped peanuts and sour cream.

Tips

Double the recipe for a holiday party or pot luck dinner. Save time by roasting the pumpkins the night before. Avoid substituting canned pumpkin to experience full anti-inflammatory health benefits, but canned pumpkin will work if pressed for time.

Nutrition

• Serving Size: Per 1 Cup (240ml)
• Calories: 216
• Sodium: 375 mg
• Fat: 13 g
• Saturated Fat: 9 g
• Carbohydrates: 24 g
• Fiber: 3 g
• Protein: 2 g
• Cholesterol: 0 mg

Keywords: Paleo, Whole30, Keto, Anti-Inflammatory, Pumpkin, Soup, Thai, Vitamix, Potluck, Crockpot, Holidays

The post Thai Roasted Pumpkin Anti-Inflammatory Soup appeared first on Well with Zest.

Turmeric is on top of the list of the most frequently mentioned super spice medicinal herbs in all of science. People in India and China have used turmeric for thousands of years in their cooking and for health benefits. The more I’ve learned about its powerful health benefits, the more I keep adding turmeric to my anti-inflammatory recipes and the more I keep up with my daily turmeric supplement. If you are managing a chronic health condition, turmeric can really help.  Here’s what I’ve learned about nature’s super spice and what I’d like you to know. 

What is Turmeric?

Turmeric is a potent natural ingredient that comes from the beautiful flowering Curcuma longa plant, which grows in India and other Southeast Asian countries. It is a member of the ginger family. Turmeric is derived from the underground stems of the plant. The dried root of the Curcuma longa plant is ground into the distinctive yellow turmeric powder you find in the spice section of your grocery store. Turmeric root or ground turmeric power, the main ingredient of curry powder, is commonly used in Asian cuisine and as a dietary supplement or an herbal medicine.

What Does Turmeric Do?

What turmeric does for the body is beyond amazing! This brilliant yellow golden spice helps support the entire body, from head to toe. It may be the most powerful herb on the planet as far as supporting optimal health, fighting disease and potentially reversing disease. Turmeric is considered an adaptogen – a botanical that supports your body’s ability to adapt to stress from any source. Adaptogens are valued for their contribution to energy, stamina, endurance, strength, and mental clarity. On a cellular level, turmeric assists cells by helping to neutralize substances that can cause stress.

How Does Turmeric Help?

There are many chemical compounds found in turmeric, known as curcuminoids. The active substance in turmeric is curcumin. Curcumin is what makes turmeric a “functional food”, ” defined by the Mayo Clinic as “foods that have a potentially positive effect on health beyond basic nutrition.” Curcumin makes up only between 2 and 6 percent of turmeric. Whole turmeric root contains both the potent curcuminoids in curcumin plus many naturally occurring bioflavonoids found in the turmeric root. These potent chemical compounds naturally occurring in turmeric target your entire body, not just one or two parts, making the health benefits of turmeric exceptional and far reaching. 

What Are the Health Benefits of Turmeric?

Turmeric is one of nature’s most potent botanical medicines. Turmeric can help your skin glow, boost your mood, combat inflammation, regulate your cholesterol, promote cellular health and much more*! Over 12,500 peer reviewed articles show the diverse health benefits of this potent botanical ingredient. Turmeric helps support the entire body including:

• Healthy inflammatory response*
• Digestive health*
• Mood balance*
• Brain health and memory*
• Heart health*
• Diabetes and insulin resistance*
• Joint health, flexibility and mobility*
• Exercise and pain perception
• Healthy immune response*
• Cellular health*
• Colon and gut health*
• Skin health*
• Prostate and breast health*
• Lung health*
• Liver health* 

What Do the Turmeric Research Studies Show?  

Anti-Inflammatory / Immune System Response

Vast studies show that the high anti-inflammatory and antioxidant properties in turmeric help support a healthy inflammatory response.

1. Evaluation of anti-inflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation.
2. Curcumin, an antioxidant and anti-inflammatory agent, induces heme oxygenase-1 and protects endothelial cells against oxidative stress
3. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: A Review of Preclinical and Clinical Research
4. Safety and anti-inflammatory activity of curcumin: a component of turmeric (Curcuma longa)
5. Antioxidant and anti-inflammatory properties of curcumin
6. Curcumin, Inflammation and Chronic Diseases: How Are They Linked?
7. Regulation of LOX and COX by curcumin
8. Immunomodulation by curcumin
9. “Spicing up” of the immune system by curcumin. 

Antioxidant Activity/Anti-Aging

Research shows the antioxidants found in turmeric curcumin promote cellular health by reducing free radicals and oxidative stress. Turmeric helps fight free radicals that can attack healthy cells, leaving them permanently damaged.

1. Chemo preventive effect of curcumin, a naturally occurring anti-inflammatory agent, during the promotion/progression stages of colon cancer
2. Role of phenolic OH and methylene hydrogen on the free radical reactions and antioxidant activity of curcumin
3. Curcumin induces glutathione biosynthesis and inhibits NF-κB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging …
4. Free radical scavenging ability and antioxidant efficiency of curcumin and its substituted analogue
5. Antioxidant and radical scavenging properties of curcumin
6. The promise of slow down ageing may come from curcumin. 
7. Antioxidant and anti-inflammatory properties of curcumin

Brain Function and Memory

Studies show that the anti-inflammatory antioxidants found in turmeric curcumin help support brain health and cognitive function. With curcumin’s antioxidant and anti-inflammatory benefits, these health-promoting properties benefit all cells in the body, including the brain. 

1. Effect of curcumin on brain insulin receptors and memory functions in STZ (ICV) induced dementia model of rat
2. Brain foods: the effects of nutrients on brain function
3. Dietary curcumin counteracts the outcome of traumatic brain injury on oxidative stress, synaptic plasticity, and cognition
4. Plants used in Chinese and Indian traditional medicine for improvement of memory and cognitive function
5. Neuroprotective effects of curcumin
6. Antidepressant-like effects of curcumin in WKY rat model of depression is associated with an increase in hippocampal BDNF
7. Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB

Cancer

Research studies also suggest that curcumin may help protect against cancer and be useful in cancer treatments.

1. Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric.
2. Antioxidant and anti-inflammatory properties of curcumin
3. Anticancer potential of curcumin: preclinical and clinical studies

Cardiovascular Health

Studies show that the anti-oxidant and anti-inflammatory effects of curcumin help support cardiovascular health.

1. Biomarkers of aging and age-associated disease. Curcumin supplementation improves vascular endothelial function in middle aged and older adults
2. Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress
3. The protective role of curcumin in cardiovascular diseases
4. Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women
5. Effects of curcuminoids on frequency of acute myocardial infarction after coronary artery bypass grafting
6. Curcumin Inhibits Acute Vascular Inflammation through the Activation of Heme Oxygenase-1.

Diabetes/Metabolic Health

Research studies show that the potent antioxidant and anti-inflammatory properties may play a beneficial role in diabetes management and metabolic health. 

1. The beneficial role of curcumin on inflammation, diabetes and neurodegenerative disease: A recent update
2. Curcumin extract for prevention of type 2 diabetes
3. Targeting inflammation-induced obesity and metabolic diseases by curcumin and other nutraceuticals
4. Curcumin activates AMPK and suppresses gluconeogenic gene expression in hepatoma cells.

Digestive Health

Studies show that turmeric curcumin helps support healthy digestion and a healthy digestive system. Turmeric possesses a wide range of biological properties that support digestive health, including anti-inflammatory, antioxidant, and anti-microbial activities. 

1. Curcumin therapy in inflammatory bowel disease: a pilot study
2. Curcumin and inflammatory bowel disease: biological mechanisms and clinical implication.
3. Gastroesophageal reflux disease (GERD): a review of conventional and alternative treatments.
4. Effects of curcumin on reflux esophagitis in rats
5. Therapeutic potential of curcumin in digestive diseases.
6. The plant kingdom as a source of anti-ulcer remedies
7. Curcumin inhibits gastric inflammation induced by helicobacter pylori infection in a mouse model
8. Therapeutic potential of curcumin in gastrointestinal diseases
9. Curcumin maintenance therapy for Ulcerative Colitis: randomized, multicenter, double-blind, placebo-controlled trial

Exercise

Many factors can cause an excess of oxidative stress, including physical activity. As a powerful antioxidant, studies have shown that turmeric curcumin can aid in post-exercise recovery.

1. Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women.
2. Effects of curcumin supplementation on exercise-induced oxidative stress in humans. 
3. Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage.
4. Curcumin attenuates oxidative stress following downhill running-induced muscle damage. 

Joint Health

Research shows turmeric curcumin benefits joint health with its potent antioxidant properties. Turmeric curcumin provides the body a concentrated dose of antioxidants that is not only beneficial for joint health, but also for maintaining an active, healthy lifestyle. 

1. Curcumin inhibits pro-inflammatory mediators and metalloproteinase-3 production by chondrocytes  
2. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials
3. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management.
4. Regulation of LOX and COX by curcumin
5. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management
6. Efficacy of turmeric (curcumin) in pain and postoperative fatigue after laparoscopic cholecystectomy
7. Curcumin reduces prostaglandin E2, matrix metalloproteinase-3 and proteoglycan release in the secretome of interleukin 1β-treated articular cartilage

Liver Function

Research shows turmeric curcumin supports liver function. The liver’s main job is to filter out toxins found in your body.  As a rich source of antioxidants, turmeric helps maintain the liver’s natural antioxidant levels, so it can function at its best.

1. Potential protective effects of quercetin and curcumin on paracetamol-induced histological changes, oxidative stress, impaired liver and kidney functions and haematotoxicity in rat…
2. Curcumin prevents alcohol-induced liver disease in rats by inhibiting the expression of NF-κB-dependent genes
3. Protection of liver cells from ethanol cytotoxicity by curcumin in liver slice culture in vitro
4. Pharmacological actions of curcumin in liver diseases or damage

Lung Health

Research shows that the anti-inflammatory and antioxidants found in turmeric curcumin can help support lung health.

1. Protection from acute and chronic lung diseases by curcumin
2. Curcumin induces glutathione biosynthesis and inhibits NF-kappaB activating and interleukin-8 release in aveolar epithelial cells: mechanism of free radical scavenging activity 

Mood Balance

Studies show the mechanism-based actions of curcumin can help support mood balance.

1. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial.
2. Antidepressant activity of curcumin: involvement of serotonin and dopamine system
3. Potentials of Curcumin as an Antidepressant
4. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population 

Skin Health

Turmeric benefits include anti-inflammatory and antioxidant properties that have proven effective in treating multiple skin conditions such as psoriasis, acne, and wound healing.

1. Beneficial Role of Curcumin in Skin Diseases
2. Effects of Turmeric (Curcuma longa) on Skin Health: A systematic Review of the Clinical Evidence
3. Efficiency and safety of a Curcuma extract combined with visible blue light phototherapy on adults with plaque psoriasis: A phase IV, randomized, open pilot clinical trial
4. Effects of Curcuma extract and visible light on adults with plaque psoriasis
5. Inhibitory effect of the extract of rhizome of Curcuma longa L in gelatinase activity and its effect on human skin
6. Essential oil from waste leaves of Curcuma longa L. alleviates skin inflammation
7. Topical Turmeric Micro Microemulgel in the Management of Plaque Psoriasis; A Clinical Evaluation
8. Turmeric tonic as a treatment in scalp psoriasis: A randomized placebo-control clinical trial. 

Turmeric and Curcumin for Health and Disease Prevention

Studies show that the anti-inflammatory and antioxidants found in turmeric curcumin have wide-reaching health benefits to potentially treat and prevent disease.

1. Turmeric Root Extract and Highly Bioavailable Curcumin Taken Together are Synergistic
2. The Molecular Targets and Therapeutic Uses of Curcumin in Health and Disease
3. Curcumin the Indian Solid Gold
4. Role of Curcumin in Disease Prevention and Treatment

Turmeric Use in Cuisine and Manufacturing

Turmeric has been part of the traditional cuisine of India and China for centuries for both health and taste benefits.  turmeric’s aromatic, pungent flavor adds a delicious flavor boost to cuisine, such as in curry. With its brilliant yellow color, turmeric is also used for making yellow dye for manufacturing yellow products. 

What are the Turmeric Nutrition Facts?

One tablespoon (about seven grams) of ground turmeric contains approximately:

• 23.9 calories
• 4.4 grams carbohydrates
• 0.5-gram protein
• 0.7-gram fat
• 1.4 grams fiber
• 0.5 milligram manganese (26 percent DV)
• 2.8 milligrams iron (16 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 170 milligrams potassium (5 percent DV)
• 1.7 milligrams vitamin C (3 percent DV)
• 13 milligrams magnesium (3 percent DV)

What are the Side Effects of Turmeric?

It’s always important to discuss taking dietary supplements with your healthcare provider and to follow medical advice. Turmeric has been found safe to take, and it has GRAS (‘generally recognized as safe”) status by the FDA when taken in amounts tested for health purposes. In high doses turmeric may cause nausea and digestive issues. Turmeric is not suitable for those who are pregnant or taking anticoagulants.

What Dosage Is Recommended for Health Benefits?

There is no official recommended turmeric dosage to get the for full health benefits. However, most studies show that taking 500 to 2,000 milligrams per day of turmeric extract could be beneficial. It’s best to start with a lower dosage and work up gradually to assess tolerance and reduce risk of any side effects

Final Thoughts on the Power of Turmeric Curcumin

As science continues to discover more and more applications for this powerful and natural anti-inflammatory and antioxidant, it becomes clear just how beneficial turmeric curcumin can be for living well with zest!

I’m convinced that incorporating turmeric as much as possible in cooking and taking a daily supplement can zest up your anti-inflammatory lifestyle to the max! The proof for me is in the results. When I take my maximum potency, water soluble turmeric supplement, I recover from my half marathon training runs very quickly. I don’t feel stiffness or pain in my shins, calves and joints. It’s like a natural pain reliever for me.

Turmeric is the Medicinal Superfood

The evidence clearly proves that Turmeric is the crown golden jewel of all medicinal super foods. To harness the full power of turmeric, I recommend adding organic turmeric to a wide variety of meals and recipes from curry, to drinks, to salads and mains. I also recommend taking a high-quality turmeric curcumin supplement made from whole turmeric root to get the maximum health benefits possible from this amazing super spice!

Enjoy and Live Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

*These statements have not been evaluated by the Food and Drug Administration.

The post Turmeric: Medicinal Superfood appeared first on Well with Zest.