Super Fruits: Exotic Juices for Health In the last few years there has been an explosion of exotic new fruit juices introduced to the market. These super fruits are packed with antioxidants and promise to deliver everything from improved eyesight to happiness. In general, much research remains to be done, but it’s safe to say the antioxidants and vitamins in these super fruits can enhance a healthy lifestyle, so drink up! Acai berries, or palm berries, come from a species of acai palm (Euterpe oleracea) found in the Amazon and contain antioxidant proanthocyanidins and other flavanoids. They are rich in heart-healthy monounsaturated fat, cholesterol lowering sterols, and fiber. In studies, acai has been shown to improve blood flow and to have anti-inflammatory, antioxidant, and cancer preventive properties. Gogi berry, also called wolfberry (Lycium barbarum) or happy berry, is used in traditional Chinese medicine as a liver-nourishing, blood-building herb. It is a source of the antioxidant zeaxanthin and is used traditionally as a tonic to nourish the eyesight. Studies have shown cancer preventive, liver protective, antibacterial and, cardio-protective effects. One clinical study found gogi juice drinkers felt “enhanced feelings of well-being, such as calmness, contentment, and happiness.”   Mangosteen (Garcinia mangostana), a native of southeast Asia, contains compounds called xanthones that exhibit anti-inflammatory, antioxidant, antibacterial, anti-cancer, neuro-protective, and cardio-protective properties. Mangosteen has been shown to protect the skin from sun damage and can help bleeding gums and bad breath. It may also be helpful for treating acne. However, there have been few clinical studies to back up these claims. Noni (Morinda citrifolia), another southeast Asian native, has a long history as a healing herb. There is a lack of clinical data to support many of the health claims, although several studies are currently under way. In one study on mice, noni enhanced endurance, reduced fatigue, and prevented cancer. Another study found noni juice to have anti-anxiety properties. Noni also contains laxative properties and is rich in potassium. As you can see, many of these super fruits are native to faraway lands. At New Morning, you’ll find them in dried, frozen and supplement form. Have questions? Stop by the Supplements section and look for our nutritionist, Alison Birks. See you in the Store! Carol Byer-Alcorace, Executive Chef of The Provender Carol Byer-Alcorace, Executive Chef of The Provender, has a passion for her work. She’s been plying her bodacious cooking talent at New Morning for over three years, directing her on-site culinary team, seven days a week-preparing daily meal and catering options for all preferences; food sensitive, vegan, vegetarian and gourmet diets. It’s summer! Since we can’t have Carol cook for us everyday, what better way to beat the heat than having a picnic! New Morning is the source for all you need for a “green” picnic. With a little planning, you can enjoy delicious food and easy clean-up. When thinking about what food to bring, go for items that need minimal refrigeration--a small ice pack is all you will need. Try house made fennel scented gravlax made with black pearl salmon from The Provender accompanied by New Morning’s treasure trove of local Connecticut farmstead cheeses and vegetables. Pies, bars, and exquisite loaf cakes can always be found on The Provender’s bakery racks. Or try some fresh, local fruits like cherries, apples, or pears. You can reduce the amount of trash you generate and make clean-up easy by using recycled and recyclable paper products. We have lightweight bamboo products that you can reuse and recycle, reusable “plastic” products, including some made from cornstarch. Instead of wrapping items in plastic wrap, use parchment paper. And when it comes time to wash up, choose from our natural soaps and wipes for a clean finish to your day. Questions? You can reach Carol at foodsrvmgr.newmorn@earthlink.net or, give her a jingle at 203-263-4868 Vitamin D and Your Health It’s a well- established fact that Vitamin D is an important nutrient for bone health. It increases calcium absorption in the intestines and promotes calcium deposition in the bones. A Vitamin D deficiency can cause soft bones or rickets –even osteoporosis. Our bodies can make active Vitamin D out of cholesterol in the skin in the presence of sunlight. However, many factors block the ability to make Vitamin D, including the use of sunscreen in the summer and a lack of sunlight during winter months.  It was once assumed that most people have adequate levels of Vitamin D in the body, as supplied by 200 to 400 IU in the diet and minimal sun exposure. Newer research suggests that higher levels of Vitamin D may provide protection from diabetes mellitus, osteoporosis, osteoarthritis, hypertension, cardiovascular disease, depression, several autoimmune diseases and cancers of the breast, prostate and colon. Calcitriol is an active hormone made from Vitamin D. Many cells in the body including breast, prostate, skin, lung, lymph, adrenal and brain cells make Calcitriol. It is also necessary to have healthy kidney and liver function in order to make this hormone. Vitamin D3 or cholecalciferol is the most biologically active form of Vitamin D.  This form is found in foods such as fish liver oil, whole eggs and liver. It’s important to have a blood test to determine Vitamin D sufficiency. The Vitamin D Council recommends a 25(OH)D blood level of 65 ng/mL. If Vitamin D levels are too low, supplements of Vitamin D from 1,000 to 5,000 IU per day can be used to achieve optimal blood levels.  Supplementing the diet with 800 to 1,000 IU per day of vitamin D is a safe tolerable maintenance dosage for most people. If you’re like most people, you’ll have questions. Alison Birks, New Morning’s practicing Clinical Nutritionist and Registered Herbalist can help. Call 263-4868 and ask for Alison. Simply Fiddleheads! Fiddleheads are versatile and easy to use. They have a mild taste reminiscent of Asparagus with an added nutty bite all their own. 1lb Fiddleheads 2 Shallots minced 1 Tb. Capers ¼ C Wine Vinegar 3 Tb. White Wine 1 Tb. Butter 1. Shake fiddleheads gently in a paper bag loosening the brown papery skins  2. Empty them onto a kitchen towel continuing to rub off more of the skin. 3. Final stage of prep is to rinse the fiddleheads well, trying not to damage their beautifully coiled tops 4. Blanch them in boiling salted water until they turn a bright green. When finished they should have the texture of  “al dente” asparagus 5. Drain well, keep warm Sauce: · Combine shallots, capers, red wine vinegar and white wine in a   pan and simmer until the liquid has almost cooked away · Take the reduction off the stove letting rest until cool to the touch · Beat in butter into shallot mixture and serve over the fiddleheads   Immune Support There are many things you can do to protect and heal yourself from the sniffles, sneezes, coughs, and colds of winter. As the saying goes, an ounce of prevention is worth a pound of cure, and starting with a healthy lifestyle and diet is the best thing you can do for your health. As winter colds and flus begin to surface, it can help to wash your hands frequently or use a natural hand sanitizer. You can also lubricate your nostrils with shea butter because a moist nose is less appealing to germs. Consider taking a daily supplement for prevention like colostrum, elderberry, vitamin c, astragalus root, or a medicinal mushroom blend.  As helpful as supplements can be, they are no match for the power of a healthy diet, the best way to prevent illness and support your immune system. Choose whole grains, fresh fruits and vegetables, lean protein, healthy fats (from nuts, cold water fish, fish oil, coconut, flax seeds, or avocados), and foods with natural immune-enhancing properties, including green tea, miso soup, shitake and maitake mushrooms, acai berries, pomegranates, yogurt, kefir, whey protein. and brazil nuts. Try to avoid sugar, trans fats, and refined vegetable oils.  In addition to a healthy diet, exercising regularly, drinking plenty of water, getting proper rest, and managing the amount of stresses in your life also go a long way to keeping you healthy. If a cold does strike, try nipping it in the bud by putting several drops of hydrogen peroxide solution into each ear and gargling with salt water. Herbal sprays with echinacea, goldenseal, propolis, or grapefruit seed extract, along with herbal cough syrup and throat lozenges, can help a sore throat and a cough while herbal or homeopathic nasal sprays can comfort your sinuses and relieve congestion. Neti—an Ayurvedic practice of rinsing the nasal passages with salt water is another option to relieve cold symptoms and treat chronic sinusitis. If you feel the flu coming on, homeopathic remedies like Ossilococcinum can help strengthen your resistance, but boosting the immune system with a supplement like elderberry, oregano oil, echinacea, goldenseal, yin chiao, or andrographis is your best bet. At New Morning, we are fully stocked with natural solutions to all of your cold season concerns. Stop by the supplements department today to find the products that are right for you. Want to get personal about your immune support questions? Call Alison at New Morning 203 263-0673 ext. 355. Sugar Blues On average, Americans eat ¼ to ½ pound of sugar every day. Much of this sugar is hidden in processed foods in the form of sucrose (cane or beet sugar), fructose (fruit sugar) or high fructose corn syrup. Items like catsup, fruit flavored yogurt, fat-free salad dressing, and instant oatmeal all have added sugar. Add this to the sugar that is found in obviously sweet foods, such as fruit juice and drinks, soda, ice cream, cake, cookies, and candy, and we can end up eating 100-200 extra grams of sugar a day. From an evolutionary standpoint, human beings didn’t evolve eating large amounts of sweet foods. The occasional bit of fruit or honey was prized because it provided a quick burst of energy during times of stress or intense physical exertion like hunting or running away from predators. Because of this strong reaction, our bodies became hardwired  to want and seek out sweet-tasting foods, giving us the evolutionary advantage. Today we have access to an unlimited amount of sugar but don’t really need it for practical purposes. Unfortunately, refined sugars have been over-used commercially to enhance flavor, preserve food and extend shelf life. When we eat a large amount of sugar, we get a “sugar rush”, followed shortly by the “sugar blues”. When this cycle is repeated too often, we can develop a number of health problems, including chronic yeast overgrowth, PMS, hot flashes, fatigue, and mood disorders. Our cells develop insulin resistance and the body is unable to balance blood sugar levels. The pancreas, adrenals, and liver have to work overtime to process all of the excess sugar, sometimes stressing these organs to the point of collapse or exhaustion. The increase in obesity and type II diabetes parallels the increased consumption of simple refined sugars, mostly in the form of high fructose corn syrup. The best thing you can do for your health is to eliminate all refined sugar from your diet. At first you might have intense cravings for sweets, feel tired and irritable, or have increased hunger. It helps to have protein- rich snacks throughout the day, increase your water intake, and support yourself with a number of dietary supplements, including chromium, glutamine powder, bitter herbs, a vitamin B-complex, vitamin C, 5HTP, and whey, rice, or hemp protein powder. Once you have successfully eliminated refined sugar from your diet, use natural sweeteners such as honey, stevia, or xylitol on a limited basis, so your body once again learns to appreciate the taste of simple foods- a fresh piece of fruit, a bowl of plain steamed organic rice, some dark green leafy vegetables or a piece of broiled fish without any added condiments or sweeteners. You’ll soon feel healthier and more energized than you could have imagined! Nature's Magic As Nature makes magic -cloaking bright summer vegetables with deep fall colors; harvest awakens the senses to a more hearty culinary fare. We find ourselves baking more- from scratch oatmeal cookies to elaborate rituals that stock the freezer. Every garden and roadside produce stand will soon show the “last of the crop” offerings.  Kales and collards, orange and golden yellow squashes heaped in huge bins, blending the earthy scents of just pulled fresh corn, onions and garlic. The Provender at New Morning uses seasonal products from local farms in many of its prepared food selections. Visit New Morning and taste the pick of the season or ask an associate about our seasonal prepared foods selections and custom catering assistance Some recipes are reserved exclusively for catering selections. One such gem is Tomato Pignolia Relish which transforms local farms’ slightly green shouldered and smaller than average tomatoes into a robust spread for toasted crisps and crackers. The complex flavors of rosemary, garlic, onions, golden raisins and thick chunks of eggplant and harvest tomatoes are slow roasted in extra virgin olive oil, finished only with a hint of salt and several twists of coarsely ground black pepper. Tomato and Pignolia Relish – set oven at 375 degrees 6 Plum Tomatoes 3 Med. Tomatoes (seasonal pick!) 1 Sm. Eggplant 3 C Diced Yellow Onion 4 Lg. Cloves Minced Garlic ½ C Golden Raisins ¼ C Pan Roasted Pignolia Nuts Fresh Rosemary Olive Oil Salt and Black Pepper 1. Generously drizzle a baking pan with olive oil, add onions and garlic. Roast until they are golden and the edges begin to brown. 2. Dice the eggplant with skin on and dry roast on a separate sheet pan. Cool. 3. Pan sauté the pignolias with a little olive oil while the onions and garlic are in the oven 4. Coarse chop the rosemary and set aside 5. Chop tomatoes and set aside. 6. When onions and garlic are ready, add eggplant, rosemary, raisins and pignolias to the mix and return to the oven for 15 minutes to incorporate. 7. To finish the relish, add the tomatoes and return to the oven once more until the tomatoes slightly soften and blend into the mix (Still retaining their shape) 8. Add salt and pepper to taste. Cool completely before serving. The Power of Fiber Fiber is once again making an appearance on the nutrition front as the key to weight loss.  Most nutrition experts agree that fiber is one of the most important nutrients in the diet.  Fiber-rich foods such as fruits, vegetables, whole grains and legumes tend to be low in calories as well as high in nutrients, making them ideal choices for weight control. Both insoluble and soluble fiber is important for maintaining regularity and normal gastrointestinal health. Fiber promotes satiety or a feeling of satisfaction after eating, by inhibiting the gut hormone grehlin, also known as the “ hormone of hunger”. Fiber is one of the secrets to appetite control. Eating fiber -rich foods or taking a fiber supplement suppresses grehlin, making a person feel like eating less. It’s easy to incorporate the benefits of fiber into your diet.  Choose whole, natural foods instead of processed foods.  Whole cooked grains such as brown rice, buckwheat, wheat berries, quinoa, millet and oatmeal are high in fiber and very satisfying. Sprouted multigrain breads are another good choice.   Beans and legumes are high in fiber as well as iron, folate and protein.  Legumes are exceptional high fiber foods because they have complex carbohydrates that slowly release glucose into the bloodstream, making them ideal both for diabetics and for those of us trying to lose weight.  Sweet potatoes, apples, spinach and other dark green leafy vegetable such as kale or collard greens also pack a fiber-rich nutritional punch. In addition to a whole foods diet, some individuals benefit from a fiber supplement. It’s best to increase both forms of fiber in your diet as each type has unique health benefits. Soluble fibers such as pectins, gums and mucilages, provide the following health benefits: cholesterol lowering; blood sugar regulation; and the improvement of colon health by encouraging the production of short chain fatty acids and colonic microflora. Insoluble fibers - wheat bran, flaxseed lignins and vegetable celluloses, don’t affect blood sugar or cholesterol but do strongly promote bowel regularity.  A newer addition to the fiber supplement line is digestion resistant starch or “clear” fiber.  A number of companies now produce this gluten-free starch, which dissolves completely in liquids and can be easily hidden in foods, making it ideal for children.  Digestion resistant starch has many of the same properties as insoluble fiber.  Go Green For Health! Get on the fast track to improved health by including a daily serving of super green foods in your diet.  Super green foods include wheat grass, barley grass, spirulina, chlorella and nettles. Green drinks are a convenient way to get these nutrition powerhouses in your diet, as most of us don’t have daily access to them. Many formulas include contain concentrated fruits, vegetables, herbs, enzymes, fiber and probiotics to support digestion.  Green drinks are alkalizing, cleansing and restorative. Chronic stress, poor diet and illness all increase the acid load of the body. Green drinks work by improving the acid-base balance in the body.  I recommend one or two servings of super green foods daily for general health, more during chronic illness.  Some of the benefits of alkalizing green foods include: improved digestion, better energy levels, increased mental clarity, less pain and improved joint mobility.  Results are often seen after using super green foods for just few days.     In addition to being alkalizing, super green foods contain highly concentrated healing substances, such as chlorophyll.  Chlorophyll is one of nature’s best cleansers.  It is an odor neutralizer, wound healer and blood builder.  Many green drinks contain chlorella, which is a single celled algae with the unique property of being able to grab onto heavy metals and remove them from the body. Spirulina is another algae that is a rich source of natural carotenoids. Green drinks also may have highly concentrated fruit and vegetable powders that provide an ample supply of phytonutrients, many of which are more effective anti-oxidants than some vitamins.  Finally, for those who aren’t able to get the recommended 5-8 daily servings of organic fruits and vegetables (most people don’t!) a couple of servings of super green foods each day can help to fill in this nutrition gap. So what are you waiting for?  Go green for health and improve your diet today with the simple addition of an alkalizing, cleansing, healing drink straight from Mother Nature’s pharmacy to you.  Be well!   New Morning’s Staff Nutritionist, Alison Birks, MS, RH. New Morning’s resident nutritionist, guest speaker, and Registered Herbalist, will be sharing health tips on a regular basis. You can make a personal appointment with Alison by calling New Morning at 203-263-0673, ext 355. About our Executive Chef - Carol Byer-Alcorace Executive Chef of The Provender, has a passion for her work. Carol has been plying her bodacious cooking talent at New Morning for over three years, directing her on-site culinary team, seven days a week-preparing daily meal and catering options for all preferences; food sensitive, vegan, vegetarian and gourmet diets. Chef Carol has prepared a recipe for you to try at home!           Roasted Potatoes and Ramps Ramps are wild onions that grow in the Northeast usually from March until mid-May. New Morning ramps are supplied by a local man who forages for them- they are found mainly on the forest floor and at the edge of the woods.  Always call ahead to make sure we have some available before planning a meal with ramps. Trim the ramp root ends and keep in a tightly closed plastic bag. Fresh ramps will last about 1 week in the fridge properly stored.  Serves 6 Ingredients List 3lb.  Red Bliss Potatoes   1 Tsp Sea Salt 1T   Chopped Garlic   ½ Tsp Coarse Black Pepper 1 Cup Chopped Ramps   ½ Tsp Onion Powder ½ Cup Olive Oil    Lemon Zest (from 1 lemon)  ½ Tsp Ground Fennel seed   Lemon Juice (from 1 lemon) Procedure 1. Heat the oven to 425 degrees 2. Wash potatoes gently, remove any bruises and air dry well  3. Select a large bowl and add all of the dry ingredients 4. Add the lemon juice and ¼ cup of the oil to the dry mix and make a paste-like drizzle 5. Cube the potatoes leaving the skins on and add them to the oily spice mixture 6. In a small pan heat the remaining olive oil and add the chopped garlic. 7. Sauté well and when just beginning to brown add this to the seasoned potatoes  8. Spread the potato mixture on a parchment lined sheet pan and bake 9. When the potatoes are nice and crusty, remove the pan from the oven and toss with the chopped ramps and    the lemon juice. 10. Put back in the oven to completely warm the combined mixture 11. Serve immediately to keep the crunch! Inside New Morning Carol Byer-Alcorace, Executive Chef of The Provender, has a passion for her work and has been plying her bodacious cooking talent at New Morning for over three years, directing her on-site culinary team -preparing daily meal and catering options for all preferences; food sensitive, vegan, vegetarian and gourmet diets. You can reach Carol at 203-263-0673 ext. 325. Holidays bring out the chef in all of us, as we dish up special foods for family and friends. When you run out of time, are cooking for many people, or are looking for that special treat- consider the Provender’s Holiday Menu. We’d love to take your order so you can have fabulous food without the work! The Holiday Menu will be available at the Store or online by the end of October.  In the meantime, try some Roasted Pumpkin Pepita Salsa –a festive blend of roasted pumpkin cubes, diced tomatoes, brown sugar and spices that will have your guests eating out of your hand. Roasted Pumpkin Pepita Salsa Makes 1 Qt 2.5 - 3 Cups Cubed Raw Pumpkin ½ Cup Salted Dried Pumpkin Seeds 2 Plum Tomatoes diced 1 Jalapeno minced ¼ Red Onion diced ¼ Bunch Fresh Cilantro 2 – 3 T Sherry Vinegar 1 T Brown Sugar Light Honey to taste Dash of Olive Oil ¼-1/2 tsp (to taste) Cumin ¼ tsp Ground Coriander Seed ¼ tsp Coarse Ground Black Pepper ¼ tsp Cayenne Sea Salt to taste   Directions: 1. Toss the raw pumpkin cubes with a dash of olive oil, sea salt and black pepper. Spread on a parchment lined sheet pan. Roast until edges have a dark brown. Cool completely 2. Toss the pumpkin seeds with a dash of olive oil, brown sugar, cumin, coriander and cayenne to taste. Spread on a parchment lined sheet pan and roast to a crisp light brown. Cool completely. 3. Add the plum tomato, red onion, jalapeno and fresh cilantro together and toss. 4. Add the pumpkin and the pumpkin seeds to the vegetable mixture. 5. Add 2 to 3 T sherry vinegar and honey to taste. 6. If a spicier flavor is desired add red pepper chips to taste.