Food of the Month: PEACHES

One of our favorite things about summer time is PEACHES, PEACHES AND MORE PEACHES! There's nothing like a perfectly ripe peach on a hot summer's day. We love them so much that while we eat them, we can't stop singing "Millions of Peaches, PEACHES for me. Millions of Peaches, peaches for free!"

Not only are peaches the tastiest summer stone fruit, they're also highly nutritious and surprisingly low in calories!

Did you know that peaches are high in potassium, vitamin A, vitamin C and fiber? Not only are they good to eat, you can also add peach puree to your natural homemade beauty mask as Vitamin A and C are great skin moisturizers!

Peaches are a natural stress-reliever and tend to have a positive effect on anxiety. When you think about it, have you ever felt stressed while eating a peach? We didn't think so. Not to mention the fact that they're also known to calm an upset stomach. Next time you're feeling stressed out and a bit woozy, bite into a peach and let your stress and nausea float away.

Peaches are great at supporting weightless as most medium sized peaches are about 58 calories but due to all the fiber, they make you feel full. Not to mention the fact that they help fight against obesity related diseases like diabetes and heart diseases this is because peaches are loaded with antioxidants.

Normally at this point in our food of the month post, we'd list a few easy recipes and ways to incorporate the food of the month into your diet. But this month, we can confidently say that the best way to eat a peach is to simply eat it. Whether you just devour it whole or cut it up into wedges, the choice is yours, but whatever you do eat millions of peaches this summer!

Food of the Month - Sesame Seeds

If you haven’t noticed, here at Peas of Mind we LOVE food! We love to make it, eat it, talk about it and write about it.  We are constantly finding new foods that we are amazed by or finding new uses for some of our favorite foods.  That’s why we’re starting a Food of the Month club; where each month we’ll feature a new, nutrient packed power food!

This month we’re featuring the ever-versatile sesame seed.  We love sesame seeds because of their nutty flavor, the incredible crunch they can add to any dish and most of all because when sesame seeds are ground up, they  make the one and only tahini (tahini is the secret ingredient in most hummus as well as the base for an incredible sauce/dressing and is simply sesame seed paste)! Sesame seeds and tahini are both a must have in your kitchen not only because they are incredibly tasty and adaptable, sesame seeds are a nutrient rich power food that can do everything from lowering cholesterol and reducing anxiety.

Health Benefits of sesame seeds and tahini:

• Rich in Mono-unsaturated fat, which can help lower “bad cholesterol” and raise “good cholesterol”
• High in protein and amino acids
• Contains B complex vitamins like B2, B1, B15, B3 and B5
• ¼ cup of sesame seeds (or 3 tablespoons of tahini) contains more calcium then a glass of milk  and is much easier for the body to digest
• Tahini has been known to aid in digestion and help the body absorb nutrients
• Sesame seeds and tahini are an incredibly rich source of iron, manganese, zinc, magnesium, selenium

Incorporating sesame seeds and tahini into your diet:

• Tahini salad dressing (¼ cup tahini, 1 tbsp apple cider vinegar, add water to thin (about ¼ cup and salt and pepper to taste)
• Add sesame seeds to marinades
• Toast sesame seeds and sprinkle on salads, stir fries, toast and cookies
• Hummus (you can make your own but most store bought hummus contains tahini…just read the ingredients)
• Add to granola (get creative and make your own using sesame seeds AND tahini) for a nutrient packed lunch box treat

So when your little ones ask what the white specs on her cookies are, you can proudly explain that they’re SESAME seeds: Big bird’s favorite seed and the namesake for the street he lives on!

Top Five Nutrients For Your Growing Kids

Figuring out how best to feed your child can be quite a daunting and confusing task; it seems that every week there's a new study proving that your child should eat more of this and cut out that, it's enough to make your head spin.  But have no fear, Peas of Mind is here and we've made an easy to follow list of “must eat” nutrients, how to get them and how to make your kiddos enjoy them.  We’re going to make nurturing your child as easy as Peas of Pie!

Vitamin A is important when it comes to bone and vision growth.  It also helps boost the immune system.  Vitamin A can be found in orange and green veggies (think carrots, butternut squash, cantaloupe and sweet potatoes).  If your child is a picky eater, load her plate with Carrot Veggie Wedgies and know that she’s getting 70% of her Vitamin A.

Vitamin C is like a band-aide for your insides. It helps repair bones, red blood cells and tissue.  It also keeps the immune system up, reduces bruising and is good for growing gums, not to mention that it can help the body absorb iron (ie: lemon on your leafy greens or orange juice with dinner).  Vitamin C can be found in fruit  (think oranges, kiwis, strawberries) as well as green veggies like broccoli.  If your child has a hard time with the above-mentioned produce, cook up some Broccoli Veggie Wedgies and know that your kiddo is getting 35% of his daily Vitamin C needs!

Fat. Yes you heard that right you want your kids to get their daily dose of fat, or to be more specific, Essential Fatty Acids.  EFAs are very important for growing kids as they are vital for healthy brain function; not to mention that they strengthen the cardiovascular system, regulate the nervous system and help the body absorb nutrients.  Healthy Fats can be found in flax seed oil, fish, olive oil, eggs and tofu.  If your child turns up her nose at tofu sneak some into her dinner with our Garden Grown Nuggets which contain tofu AND olive oil.

Calcium not only helps build strong bones and teeth it also assists with healthy muscle and nerve function as well as supports the body convert food into energy. Calcium can be found in the following foods: leafy greens, hummus (with tahini in the ingredients), cheese and yogurt.  Ensure your child gets calcium in his after school snack by preparing some Pizza Pull-a-Parts, not only will they get a good dose of calcium you’ll also be fueling them with Vitamin A and Iron.

The Iron in Popeye’s canned spinach is what made him the muscled super hero that saved Olive Oyl, episode after episode.  Popeye was as fit as a fiddle because Iron makes hemoglobin and myoglobin which carry’s and stores oxygen in the blood.  Not to mention the fact that Iron supports brain development in growing kids. Pack your kids with Iron by feeding them spinach and other leafy greens, tofu, beans, salmon and seeds.  Make sure that you pair the above foods with vitamin C to ensure absorption.   If you’re dealing with a picky eater, pop a Peas of Pie in the oven and know that your child is getting 60% of her daily dose of Iron.

Eating Healthy and Vitamin Absorption

We all strive to eat foods that are high in vitamins and minerals but did you know that if you combine your foods in a certain way your body will absorb significantly more of these nutrients?
We’ve compiled a list of easy ways to make sure that all the time, money and thought your put into eating healthy pays off.

Vitamin C and Iron absorption:
Vitamin C is a fantastic way to make sure that your body is getting the most out of the iron you’re eating, whether it’s in the form of supplements or food.  This can mean squeezing a bit of lemon on your kale, throwing some strawberries on your spinach salad, taking your iron supplement with a glass of orange juice or eating an iron rich meal and washing it down with a glass of OJ.  With that being said, it’s best to avoid caffeinated beverages (ie: black tea and coffee) and dairy when getting your daily dose of iron because this hinders absorption.

Vitamin D aka sunshine and Calcium absorption:

Getting your daily dose of vitamin D via 15 minutes in the sun will help your body absorb calcium.  On those warmer days take your lunch outside, roll up your sleeves and feel the goodness of vitamin D and calcium. 

Unsaturated Fats helps Vitamin A, D, K and E absorption:

Remember that it’s not the early 90s any more and the fat free craze is over (there is such a thing as GOOD FATS).  Fat Soluble vitamins such as A, D, K and E need fat to absorb into the body.  So instead of using fat free dressing, make your own by combining 3 parts olive oil and flax seed oil 1 part balsamic vinegar, a dollop of Dijon and a tiny scoop of jam and salt and pepper to taste and VOILA, you have a delicious balsamic vinaigrette. Avocado's are another great source of unsaturated fat!

Good Digestion

Good digestion is also important when it comes to getting the most out of your food so remember to CHEW your food, get some probiotics everyday (in the form of yogurt, kombucha, pickles, etc.) and don’t over eat.

Following the simple steps above will help you get the most out of the food you’re eating, the vitamins you’re taking and of course, just give you a little PEAS OF MIND about your health!

Fava Fundip

Fava Beans are and excellent source of fiber and folate. Folate is necessary for the production and health of new cells and is needed to make DNA and RNA. Kids will love to help you shell the fava beans (at least for a little while ;) )

Fava Fundip:

• 1 lb unshelled fava beans (this equates to 1 cup of shelled beans)
• 3 tbl veggie stock
• 1 1/2 tsp lemon juice
• 1 tsp chives, chopped fine
• salt and pepper to taste

Preparing your fava beans:
Fresh favas need to be husked. Shell the bean by pulling on the stem of the pod and "unzip" them on both sides. This will remove the outer shell and expose the bean. The beans have a waxy coating that needs to be removed. Remove by dropping beans into boiling water for 1 minute, then quickly plunging into ice water to stop the cooking process. Now remove the waxy outer coating.

Combine all ingredients in a food processor and blend until smooth.

CAUTION: Do not eat raw fava beans. The risk of eating raw fava beans is small, but some have a reaction.