Wednesday, October 9, 2019

PIPER NIGRUM (aka Black Pepper)

     As I recall, back in the '80s, it was commonly believed that there was absolutely no nutritional value in black pepper.  It was merely a spice.  I remember listening to a doctor's canting about it and wondering even then how that could be.  I would think that anything in the food chain would have at least some sort of nutritional value, even if it were a mere scant.
     It turns out that that tasty little spice can be important to our health in a big way.  According to, the "king of spices" has been used in ancient Ayurvedic medicine for thousands of years due to its high concentration of potent, beneficial plant compounds, and there are at least 11 science-backed health benefits of black pepper
Here is the short list:

Monday, September 30, 2019

Mmmm.......  BUTTER

     OK, let's talk about butter.  We all love it, right?  We've all been told since the 70's that it's bad for us, right?  They invented margarine as a substitute because it's healthier and cheaper, right? 

Saturday, September 14, 2019

I'm Back!

     Hello, folks.  It's been five years since I posted on this blog.  I woke up this week thinking, it's time to resurrect it!  So, here we go:

     My father passed away in 2008 at the ripe old age of 78.  Now some of you might think that is pretty old.  But, to him, the man who thought he was one of the fathers of nutrition, that was a disgrace.  He was a promoter of all good things.  Unfortunately, he also had a weakness that couldn't resist anything sweet or fattening that was put in front of him.  Sound familiar?  If he could have practiced what he preached, I am sure he would be around to read this.  That being said, he had a breakfast recipe that I made this morning, and I thought I would share it with you.  It's very simple yet nutritious and non-fattening depending on how you choose to make it. 

Eggs are a great source of protein and a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.

Portabella mushrooms, another great source of protein, are high in B Vitamins, making them a great choice for breakfast on a Saturday morning after an over-imbibed Friday night. In other words, it'll help fix your hangover.


1 package of large portabella mushroom caps, washed
Several eggs (your own yard eggs are the best)
Butter or oil (coconut, safflower, grapeseed, or organic canola)

In a skillet, add butter or oil and any seasonings you would like.  I used finely chopped red onion, fresh garlic and a tablespoon of Italian seasoning.  Jerk seasoning works well, too. When the seasonings become aromatic, add the clean mushrooms, turning frequently.  Mushrooms have a tendency to soak up moisture, so make sure to add more butter/oil when they seem to be dry.  When the mushrooms are shiny and start to lose water, they are done.  It's generally about a 10 or 15-minute process. 

OK.  Now set the mushrooms aside.  Add more of your cooking medium (butter or oil) and your eggs.  I like my eggs runny, but it's ok if you don't.  Cook your eggs to your own specifications.  This is even good with scrambled eggs.

When your eggs are done, put your mushroom cap on a plate, rounded side down.  Place your eggs on top of the mushroom. Season to taste. Enjoy!

Wednesday, January 8, 2014

Posted from

15-Minute Halibut Salad

This is a great recipe to help add more omega-3 fatty acids to your meal. Combined with the salad greens, you get a wide range of nutrients that will work together synergistically towards optimal health. Enjoy!

15-Minute Halibut Salad  

Tuesday, July 2, 2013

Posted from

Monday, June 17, 2013

Posted from

While seaweed, or sea vegetables, 
is becoming more familiar to us in the
 west, many people still want to know 
how to incorporate it into their meals. 
This recipe is a great way to enjoy more 
of these nutrient-rich foods.
Seaweed Rice
Seaweed Rice

Friday, June 14, 2013

Posted from

Are flaxseeds still nutritious even after they are heated or baked?

While flaxseed oil should not be heated because it can easily oxidize, it seems that heat doesn't have the same effect on whole flaxseeds. Flaxseed oil features a high concentration of alpha-linolenic acid (ALA), and flaxseeds not only contain this omega-3 fatty acid but other important nutrients as well, including vitamins, minerals, fiber, and lignan phytonutrients such as secoisolariciresinol diglucoside (SDG).
Research studies have shown that the healthy omega-3 oils and lignan phytonutrients in flaxseeds are surprisingly heat stable. Not only is it safe to leave whole flaxseeds at room temperature but you can also use them in baking.
Studies testing the amount of omega-3 fat in baked goods indicate no significant breakdown or loss of beneficial fats occurs in baking. For example, in one study, the ALA content of muffins containing 25 grams of flaxseeds was not significantly reduced after baking. Researchers speculate that the omega-3 fats in flaxseed are resistant to heat because they are not isolated but rather are present in a matrix of other compounds that the flaxseeds contain, including the lignan phytonutrients that have antioxidant properties.
It's also worth pointing out that the temperatures used for baking were normal baking temperatures of 350°F (177°C) and higher—not specially lowered temperatures to see if the seeds needed lower heat to keep their ALA intact. Baking times were also normal—falling in the one to two hour range. In one study, the seeds were even exposed to a heat level of 660°F (349°C), apparently without damaging their ALA content.
The lignan phytonutrient SDG has also be found to be stable in its chemical structure when exposed to normal baking conditions. In one study, consumption of SDG-enriched muffins was found to enhance the production of mammalian lignans in women, reflecting their stability and bioavailability. In another study, women who ate raw, ground flaxseed daily for four weeks had similar plasma fatty acid profiles as those who ate milled flaxseed that had been baked in bread. Both groups of women showed a lowering of total cholesterol and "bad" LDL cholesterol, further reflecting that flaxseeds still have benefits when used in baked goods.
In addition to studies that have reviewed the effects of baking on flaxseeds, there are studies that have looked at the impact of other cooking methods. For example, a study found that ALA remained stable in cooked flaxseed-enriched pasta compared to the uncooked pasta.
Based upon this and other research on the subject, it seems that flaxseeds can deliver benefits whether they are consumed raw or incorporated into a baked good product.


Cunnane SC, Ganguli S, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993 Mar;69(2):443-53.
Cunnane SC, Hamadeh MJ, Liede AC, et al. Nutritional attributes of traditional flaxseed in healthy young adults. Am J Clin Nutr. 1995 Jan;61(1):62-8.
Hallund J, Ravn-Haren G, et al. A lignan complex isolated from flaxseed does not affect plasma lipid concentrations or antioxidant capacity in healthy postmenopausal women. J Nutr. 2006 Jan;136(1):112-6.
Hyvarinen HK, Pihlava JM, et al. Effect of processing and storage on the stability of flaxseed lignan added to bakery products. J Agric Food Chem. 2006 Jan 11;54(1):48-53.
Manthey FA, Lee RE, Hall CA 3rd. Processing and cooking effects on lipid content and stability of alpha-linolenic acid in spaghetti containing ground flaxseed. J Agric Food Chem. 2002 Mar 13;50(6):1668-71.
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2013 The George Mateljan Foundation, All Rights Reserved
Real Time Analytics