Class Recap

Sulfur Rich Foods

| RoundGlass Class No. 41
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I love sunchokes or as they are more commonly known: Jerusalem artichokes. They are in the sunflower family and grow like crazy up here in the PNW. However, they have a bad rap as being hard to clean and even harder to cook when nothing could be further from the truth. By soaking sunchokes in warm water for about 30 minutes any dirt that is lodged in their crevices (yes, there are many) will be loosened and can be easily scrubbed off. There are also lots of ways to cook sunchokes, the easiest is to throw them in a 400 oven for about and hour and a half – they become super tender inside, nutty and sweet and will absorb anything you put them in. I like good olive oil, salt, pepper and fresh lemon but you could do anything!

Nutrition

Meagan Curell

Why it Matters

Sulfur-rich foods play a crucial role in supporting the liver, the body’s main detoxification organ.  The liver has many functions including storing nutrients, removing waste from the blood, and filtering and processing chemicals in food and medications.  Dietary sulfur from foods such as onions, garlic, eggs, seeds, and cruciferous vegetables can enhance glutathione levels in the body.  Glutathione requires sulfur to perform its role as one of the body’s primary antioxidants that supports the liver. If the liver is unable to clear toxins from the body, they can potentially accumulate, and affect other organ systems and overall health.

Putting into Practice

Incorporate sulfur-rich foods into the diet to maximize liver health.

Sulfur-rich foods include:

  • Alliums: garlic, onion, shallots, leeks, chives
  • Cruciferous vegetables: broccoli, cauliflower, kale
  • Protein: fish, poultry, nuts, seeds, eggs

Take Away

             Adding alliums, cruciferous vegetables, nuts and seeds, and small amounts of animal protein and eggs, can support healthy levels of Glutathione which support the bodies detox pathways.

Tea

Benefits of tea herbs:

Hibiscus, dandelion and Amla (Indian gooseberry) are filled with powerful antioxidants and also protect liver from getting damaged by free radicals by flushing out toxins.

Amla (Indian gooseberry):

Drinking amla juice, as per Ayurveda, boosts vitality and vigor, and the underlying reason for it is probably linked to its ability to re-energize the liver. A 2013 study on the Hepatoprotective properties of the Indian gooseberry published in the Food & Function journal says the fruit is effective in preventing the toxic effects of excessive medication and toxic metals. The presence of phytochemicals such as quercetin, gallic acid, corilagin, and ellagic acid in amla helps in free radical scavenging and in turn, detoxifying the body.

https://www.organicfacts.net/health-benefits/fruit/indian-gooseberry-amla.html

Dandelion:

The root of the dandelion contains substances that increase bile production. This in turn improves digestion and helps rid the body of toxins. Dandelion root is a great liver cleanser and contains many vitamins and minerals that are good for the body.

https://www.healthline.com/nutrition/dandelion-benefits

Hibiscus:

Research studies have also suggested that the antioxidant properties of hibiscus tea may help in treating liver diseases. Antioxidants help protect your body from diseases because they help neutralize the free radicals present in body tissues and cells. Therefore, drinking the beneficial oxidants from caffeine-free hibiscus tea could lengthen your lifespan by maintaining good overall health.

https://www.organicfacts.net/health-benefits/beverage/hibiscus-tea.html

Tea for Liver Support

Recipes

Oven Roasted Sunchokes with Harissa & Pea Tendrils

Little Gem Salad with Lemon Vinaigrette

Seared Lamb Chop with Watercress & Sage

Malina Clams with Onions, Beans and Spring Herbs

Roasted Yukon Gold Potatoes with Garlic

Oven Roasted Sunchokes with Harissa & Pea Tendrils

serves: 10

directions

ingredients

  • 3 lbs sunchokes,

  • 2 tsp salt ,

  • 1 Tbs olive oil ,

  • 1 each lemon, juiced ,

  • 1 cup Harissa or smokey chili paste such as romesco ,

  • 1 bunch pea tendrils ,

    • Little Gem Salad with Lemon Vinaigrette

    serves: 10

    directions

    ingredients

  • 1 each shallot, sliced thin ,

  • 2 each lemons, juiced ,

  • 2 tsp salt,

  • 3 lbs mixed garden greens,

  • 2 sprigs thyme, chopped ,

  • 2 sprigs taragon, picked ,

  • 4 sprigs parsley, lightly chopped ,

  • 1/2 cup olive oil ,

  • 1 tsp salt ,

  • 1 pint cherry tomatoes, washed and 1/2'd,

  • 1 tsp salt, as needed ,

  • 1/8th tsp black pepper, as needed ,

    • Seared Lamb Chop with Watercress & Sage

    serves: 10

    directions

    ingredients

  • 1 rack of lamb or 10 indavidual chops ,

  • 1 tsp olive oil ,

  • 2 Tbs salt ,

  • 1 tsp grapeseed oil ,

  • 1 Tbs butter,

  • 2 cloves garlic ,

  • 10 sage leaves ,

  • 1 tsp maldon salt ,

  • 1 bunch watercress,

  • 1 each lemon ,

    • Malina Clams with Onions, Beans and Spring Herbs

    serves:

    directions

    ingredients

  • 2 cups beans,

  • 8 cups water ,

  • 2 each onions chopped ,

  • 2 Tbs grapeseed oil ,

  • 1 each bay leaf,

  • 1/2 cup olive oil ,

  • 2 Tbs salt ,

  • 4 each onions, chopped,

  • 6 cloves garlic crushed ,

  • 2 sprigs rosemary ,

  • 4 lbs clams, washed ,

  • 2 cups white wine,

  • 1 Tbs salt,

  • 2 tsp lemon juice ,

  • 1 bunch parsley, chopped ,

  • 1 bunch basil chopped ,

    • Roasted Yukon Gold Potatoes with Garlic

    serves: 10

    directions

    ingredients

  • 4 each medium yukon gold potatoes,

  • 1 Tbs grapeseed oil ,

  • 1 tsp salt,

  • 3 cloves garlic, whole and unpeeled ,

  • 1 tsp salt ,

  • 1 Tbs olive oil ,

  • 1 tsp salt ,

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