The two nutritionist authors I follow are Joel Fuhrman and Michael Greger. The Fuhrman books are more practical. Greger is filled with the fine points and scientific surveys - with easy to follow instant questions answered here -
Friends were here for some improvements, and they really liked the aroma of Creation Stew. We had talked earlier about nutrition, and they asked for the recipe, which I am revealing today, the way I make it.
Charlie Sue Stew
I use a two-quart pan and serve half for morning and the other half for late afternoon.
- Water in the pan floats the blueberries and walnuts. The blueberries are good against cancer and walnuts are great in lowering cholesterol. Some people do not tolerate walnuts so that should be noted.
- Initial spices are turmeric, mustard, and fresh ground pepper. Turmeric is a ginger and very good against pain, etc. Mustard is good for crucifer vegetables. Ground pepper is good for improving turmeric.
- Charlie Sue waits for her meat portion, sliced ham at the moment and sausage for backup. She gets initial samples and then more when I am eating the stew.
- Frozen, chopped, leafy greens are zero-caloried, lacking salt, and loaded with nutrition. Kale is primary and spinach secondary. Keep stirring.
- I add spices and stir greens in - cumin (backbone of stew flavor), cinnamon (enhancer), Italian seasoning (very popular), bagel seasoning (adding garlic, etc), curry (very good), marjoram, and ground cardamom. Results vary from day to day, and that is more fun than fishing the frozen lakes of Minnesota, eh?.
- Charlie Sue gets impatient at this point and leaves for her queen sized bed.
- Tomato paste is the best base for this stew - texture, flavor, and nutritious tomatoes. I almost forgot...
- What I add after spices and leafy greens will vary for each meal.
- Mushrooms are anti-cancer and a pleasant addition to the food.
- Onions are delicious and often paired with green peppers. Similar vegetables share and swap anti-oxidants, so I pull bags out of the freezer and put them back in small amounts.
- Frozen peas are my life-long favorite. That includes the flavor, fiber, and protein.
- Brussel sprouts are high on the list as a crucifer and fun/soft to chew.
- I do NOT use "seasoned" frozen food because it is simply frozen vegetables with salt and pepper added - for a very expensive frozen food.
The variations are fun to make and delicious to crave. Here are some bad ideas, lacking nutritional value and loaded with -
Oil, shortening, butter, eggs, milk products.
Artificial sweeteners, sugar, corn syrup.
Prepared foods - breads, crackers, Fritos, pizza, all desserts.
