Class Recap

B Vitamins

Washington has an abundance of clean, fresh seafood. With summer around the corner the local Black Cod is at it’s peak – and we couldn’t be happier! It’s easy to overcook fish in general, but by poaching in vermouth we cooked these “low and slow” to draw out the natural flavors without over-drying. This is a great technique for almost all seafoods, and gives you time to prep your other menu items.

Nutrition

Keri Romerdahl

We typically think of the energy value of food in terms of calories. However, there are very important vitamins in minerals that when present in our food, help with the conversion of calories to sustainable energy. When we eat food that lack these nutrients, we are consuming what is commonly referred to as ‘empty calories.’ If we fill up on empty calories often, we are likely to fatigue at certain times of the day and may reach for coffee or sugar to help us make it through the day. This is part of the reason we have an overeating epidemic in the USP: if the food we eat lacks the necessary nutrition, we often overeat to compensate. This can be easily remedied if we consume foods with these essential vitamins that give our bodies the energy we need to make it from one meal to the next.

The B vitamins B1, (thiamin), B2 (Riboflavin), B3 (Niacin), and B6 (pyridoxine) and B5 (Pantothenic acid) help facilitate the production of energy from the foods we eat, and 2 other B vitamins, folate and B12, play important roles in making blood cells which transport oxygen needed in energy production. The two B vitamins we are likely to fall short of when we age are B6 and B12. In addition, stress and vigorous energy can deplete our B vitamin stores. Vegans and vegetarians can be specifically challenged in getting their vitamin B12 needs met as this is found only in animal-derived foods. Menu 4 includes plenty of Vitamin B rich foods, making this menu a great study in plant and animal protein B vitamin support.

  • Cabbage – Cabbage is a good source of B6 and folate. Just one cup of cabbage contains about 10% the RDI for folate and 6% RDI for B6.
  • Butter lettuce – Butter lettuce is a good source of a wide variety of B vitamins. Two cups of butter lettuce contains 32% RDI for folate, 6% RDI for B1, 5% RDI for B2, 4% RDI for B6, and 3% RDI for B5.
  • Mushrooms – Mushrooms are an excellent source of B-complex vitamins including B3, B2, B5, B1, and B6. One-half cup serving of mushrooms contains more B3 (niacin) than any other B-vitamin, providing up 1.2 mg of this vitamin.
  • Black cod – Black cod is a superb source of B vitamins including a whopping 109% RDI for B12, 10% RDI for B3, 9% RDI for B6, and 8% RDI for B5.
  • Quinoa – Quinoa is technically a seed – not a grain, and is gluten free – so it is an excellent choice for people who are challenged by grains. One cup of cooked quinoa contains 19% RDI for folate, 11% RDI for B6, and 12% RDI for B2.

Tea

Hibiscus tea is beautiful and tastes fantastic but the best part is the health benefits associated with the tea. It’s caffeine-free, aids in healthy cholesterol levels and helps to lower blood pressure.

Hibiscus inhibits the production of amylase, which helps in the absorption of carbohydrates and starch, so drinking hibiscus tea prevents the absorption from occurring. Therefore, hibiscus tea is found in many weight loss products.

Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

The health benefits of lime include weight loss, improved digestion, reduced respiratory disorders, enhanced immunity, relief from constipation, as well as prevention from cancer and kidney stones. Lime is also used in the treatment of scurvy, peptic ulcer, gout, and gums. It also aids in skin care, hair care, and eye care.

Hibiscus Iced Tea

Recipes

Kale Salad with Blueberries & Mustard

Wild Mushrooms & Romanesco with Chimichurri

Vermouth Poached Halibut with Squash and Avocado

Quinoa with Roasted Oranges

Chimichurri

Kale Salad with Blueberries & Mustard

serves: 10

Wild Mushrooms & Romanesco with Chimichurri

serves: 10

Vermouth Poached Halibut with Squash and Avocado

serves: 10

Quinoa with Roasted Oranges

serves: 10

Chimichurri

serves: 10