At Today Integrative Medicine, we firmly believe in the concept of food as medicine. As Hippocrates once said, “let food be thy medicine and medicine be thy food.” This ancient piece of advice is being proven true over and over by modern research. Fruits and vegetables contain powerful disease-fighting antioxidants and nutrients. Proper food can both prevent and treat disease, and your naturopathic physician at Today is fully qualified to prescribe foods for your particular health problems.
A large part of “food as medicine” emphasizes the sourcing and quality of food. Food produced on nutrient-depleted soil covered in pesticides that is then shipped halfway around the world is not as nutritious as the organic, locally grown food found at your nearby farmers markets.
Choosing to eat locally grown food means choosing to eat with the seasons, so we’d like to introduce a new series of blog posts called Eat Seasonably. These posts will give you the details on what’s in season, recipes that use seasonal produce, and facts about the fruits and veggies that you love. And now… September!
What’s in season in September in Oregon:
- Artichokes – these funny looking vegetables are high in fiber, vitamin C, vitamin K, and folate. That fiber will keep you feeling full, aid digestion, and help lower cholesterol. The slight bitterness of artichokes also helps promote secretion of digestive enzymes and promote liver health. See tips below for preparing and cooking artichokes.
- Apples – it could be true that an apple a day keeps the doctor away! An apple contains plenty of vitamin C and fiber. Don’t skip the peel because it contains bioflavonoids such as quercetin that are beneficial for allergies and cardiovascular health. Apples are also low glycemic index, which means your blood sugar won’t spike after eating them.
- Brussels sprouts – they’re making a comeback! Brussels sprouts are a member of the Brassica family, which contains veggies that all rich in cancer-fighting nutrients. Brussels are also a great source of fiber, vitamin A, and B vitamins. Try the recipe below for a fun twist on this often underrated vegetable!
How to Prepare and Cook an Artichoke
Artichokes are a labor of love, but are so worth it! Here are some easy steps to make sure your artichoke is tender and delicious.
- Set a large pot of water to boil. Salt the water liberally.
- Rinse artichoke under cool water.
- Cut the top third of the artichoke off.
- Using kitchen scissors, carefully cut the sharp pokey tips off each leaf.
- Using the same knife or a vegetable peeler, remove the thick outer skin on the stem.
- When the water has come to a boil, place artichokes into water, cover and boil for 20-30 minutes.
- Use a slotted spoon to remove artichokes from boiling water and set aside until cool enough to touch.
- Enjoy with your favorite dip. Melted butter is always delicious, but for a lighter alternative, try dipping into a couple tablespoons of yogurt mixed with lemon zest, black pepper, and a pinch of salt.
Brussel and Apple Slaw
Adapted from Cook For Your Life
This recipe highlights the delicious crunch and tang of apples and Brussels sprouts, while offering a lower fat, more nutritious alternative to coleslaw. Apple cider vinegar aids digestion, while local honey helps fight seasonal allergies. Goes great with your favorite end of summer barbecue meal!
1 large gala apple, julienned
¼ cup lemon juice
1 pound of Brussels sprouts, shredded
2 carrots, shredded
3 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
1 tablespoon Dijon mustard
2 teaspoons local honey
Salt and pepper to taste
1/3 cup toasted chopped walnuts
1. Combine julienned apple with lemon juice and mix well. The citric acid in lemon juice acts as an antioxidant to stop browning.
2. Whisk together olive oil, apple cider vinegar, Dijon mustard, honey, and salt and pepper.
3. Toss apple and lemon mixture with Brussels sprouts, carrots, and dressing.
4. Top with toasted walnuts and serve.
5. Serves 4-6.
