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Health Benefits of Potato

Potatoes were first cultivated in the South America Region around 7,000 to 10,000 years ago. They are the 4th largest food crop all over the world with one-third of the world’s potatoes being cultivated in China and India which helps explain the demand in both countries’ cuisines.


Potatoes are one of the vegetables that are loved by many because of their flavor and how easily they blend into different types of foods. Let us explore the hidden gems beyond the flavor of this tuber.

Gut-Friendly

They are rich in carbohydrates and fiber which facilitates smooth digestion making them good food for people who have a hard time digesting solid foods but requires plenty of energy.

Minimizes Inflammation

They are easy to digest and they hold a lot of Vitamin C for added protection again infection and diseases which is good for you and your children. Yams and sweet potatoes can also relieve inflammation in the digestive system and may ease the suffering in those with gout.

Rich in Carotenoids

Carotenoids help maintain your heart and other internal organs for healthy functioning. But always make sure to watch out in over-consuming potatoes as they can also raise your glucose levels. One way to combat this is by adding a good fat such as butter to those taters.

Skincare Potion

Potatoes are rich in Vitamin B and Vitamin C which supports healthy skin and a crushed potato pulp mixed with honey can be used as a skin mask. For people who are suffering from pimples or sunburn, apply a potato pulp on the affected area for faster healing.


We won’t end this article without a delicious and surely healthy potato recipe that you can serve for your friends or family!

RED POTATO, ASPARAGUS, & ARTICHOKE SALAD

Ingredients:

  • 18 small red potatoes
  • 3 pounds fresh asparagus, trimmed
  • 2 (14 ounce) cans artichoke hearts, drained and quartered
  • 3 tablespoons Dijon mustard
  • 1/4 cup fresh lemon juice
  • 3/4 cup olive oil
  • salt and ground black pepper to taste
  • 1/4 teaspoon cayenne pepper, or to taste
  • 5 tablespoons minced fresh chives

Instructions:

  1. Place the potatoes into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two. Allow to cool completely before cutting into bite-size cubes. Transfer to a large bowl.
  2. Bring a large pot of salted water to a boil over high heat. Add the asparagus spears, and cook until tender, about 3 minutes depending on size. Drain and immediately plunge into cold water to stop cooking. Cut the asparagus spears into 1-inch pieces. Place in the bowl with the potatoes. Stir in the artichokes, breaking them apart slightly as you put them in the bowl.
  3. Combine the mustard and lemon juice in a bowl; whisk the oil gradually into the mustard and lemon juice until smooth. Season with salt, pepper, and cayenne pepper to taste. Drizzle over the vegetables; toss to coat. Sprinkle with chives to serve..

Adapted from: https://www.allrecipes.com/recipe/65164/red-potato-asparagus-and-artichoke-salad/

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No Tricks – Healthy Halloween Treats

The hunt begins for a wickedly delicious and hauntingly healthy Halloween dessert this spooky festive season. The cascade of leaves from the branches of the hollow trees may be the start of our demise, but surprise! We are not going on that route because we will enjoy this holiday with an array of festive and flamboyant treats that will feast not only our eyes but also our guts and health!

Chocolate Pumpkin Cups

Less carving and more baking for pumpkin! A luscious chocolate cups that are flavored with festive ingredients which are maple and cinnamon for a spark of brilliance and excitement.

Ingredients:

Chocolate Layers

  • 1/2 cup melted coconut oil
  • 1/2 cup cacao powder
  • 2 tablespoons maple syrup

Pumpkin Layer

  • 2 tablespoons melted coconut oil
  • 1/2 cup pumpkin purée (not pumpkin pie filling)
  • 3 tablespoons almond butter (or your favorite nut butter)
  • 2 tablespoons maple syrup
  • 1/2 teaspoon ground cinnamon

Instructions:

  1. Line a muffin tin with cupcake liners.
  2. Combine all ingredients for the chocolate layer in a small bowl. Mix until well combined. I found that measuring out about 1/2 tablespoon (or a little less) into each cupcake liner was just enough to fill both chocolate layers. These layers are very thin! I made 10 chocolate cups. You may have to spread out the chocolate so it fills the whole liner. Freeze for 15 minutes.
  3. Meanwhile, prepare the pumpkin layer. Combine all ingredients for the pumpkin layer in a small bowl. Mix until well combined. I measured out about 1 tablespoon for each cup. Layer over the chocolate and freeze for 20 minutes or until firm.
  4. Finish by layering the leftover chocolate over the pumpkin layer and freeze for an hour or until firm.
  5. Transfer cups to a sealed container and store in the freezer.

Adapted From: The Glowing Fridge

Candy Skull Crushers

Let’s take the spooky level a little further by creating a field of creepy mini happy skulls. They are an amazing nibs of healthy treat that you can share with the children and will surely put a smile on their faces.

Ingredients:

Equipment/Materials

  • A blender / food processor
  • A candy mold or ice cube tray

For the “white chocolate” coating

  • 1/2 cup coconut oil
  • 1/2 cup cashew nuts
  • 1 tbsp raw honey
  • 1 tsp vanilla extract
  • 1 tbsp raw almond milk

For the berry filling

  • 1/4 cup goji berries
  • 1/4 cup fresh blackberries (can be substituted with other berries)
  • 1/4 cup cashew nuts
  • 2 tbsp raw almond milk or milk of choice
  • 1 tsp vanilla extract

Instructions:

  1. To make the “white chocolate” coating, mix all ingredients in a blender or food processor until completely smooth. Add a tiny bit more milk if it’s hard to blend.
  2. Make the berry filling by separately mixing all ingredients in a blender or food processor until smooth and resembles a thick sauce.
  3. Fill your mold up to about 1/3 way with the white chocolate and freeze for a few minutes. (Should only take about 10 minutes for it to firm up.)
  4. Then spoon in about 1/2 tsp full of the berry filling, keeping it in the center of the mold. And freeze for a further 10 minutes.
  5. Now fill up to the top with the white chocolate and freeze or refrigerate to set for at least 30 minutes.
  6. Keep in the fridge or freezer so it will keep a nice solid texture. Will be fine at room temperature for about 15 minutes before it softens.

Adapted From: Wallflower and Kitchen

Be creative and go EXTRA as much as you want because after all this season is meant to celebrate the characters that made us feel happy, surprised, inspired, and confident.

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What Should I Eat?

I am asked at least on a weekly basis, “What should I eat to maintain or improve my health?”  Although the answer to this question can be very specific for each individual’s needs, there is definitely an underlying theme for all of us in order to eat for health and wellness. 

The first and most obvious answer is EAT! The harder follow up question is WHAT DO I EAT?  To put it simply, we need to eat REAL FOOD, meaning foods that are free of preservatives, artificial flavors, dyes, colors, sweeteners, etc.  Many of these preservatives and additives have been shown to have undesirable effects on us like hyperactivity, increased heart beats, decreased energy, and much more.  Unadulterated foods like fruits, vegetables, pure dairy, butter, meat, fish, are all great places to start.

The beautiful thing about Charleston, South Carolina is that we have many outlets for us to enjoy where we can purchase unadulterated foods.  These include farmer’s markets, health foods stores, CSA’s (community supported agriculture), and even most big chain grocery stores are now carrying local and/or organic food choices.  There are also many chemical free farms in the area that you can drop by and even pick your own fruits and veggies.  For example, I love going blueberry picking at the beginning of summer.  I freeze them and use them throughout the year; this is a great way for me to support local business as well as receiving a high quality product at a reasonable price!

When shopping the grocery stores, I also suggest shopping around the perimeter of the store; meaning that you do not purchase anything that is in the aisles as these are where most grocery stores keep all of the processed foods.  By shopping the perimeter, you will find fresh fruits, vegetables, fish, meats, seafood, dairy, and eggs.

So to reiterate, get out of your house this summer and travel to one of the many local farmers markets in your area, or take a family outing to visit a local farm and pick your own fruits and vegetables.  You will see a difference not only in taste, but also in your bank account and most importantly, your health.

Dr. Stephanie Zgraggen, DC, MS, CCN, CNS is a licensed chiropractic physician, certified clinical nutritionist, and owner of Lime and Lotus, LLC.  Dr. Zgraggen has developed a successful method for determining the root causes of many of her patient’s health concerns, and she uses a combination of whole food and herbal protocols to restore health.