Welcome back Food Lovers and Fans!

Part II today is about vitamins, minerals, and water-the elixir of life. These are essential in our body down to the cellular level.  When I prepare a meal, I cannot help but think about the effect it will have on my body. Nutrients of vitamins, minerals, and water have no calories.

Food labels today will show the daily values of these nutrients based on a 2000 calorie diet. However, that is not necessarily the amount each individual will need to prevent disease or maintain good health.  Also, these intake values can be based on gender and age, two things that alter our body chemistry, therefore causing deficiencies.

Vitamins are either water or fat soluble. The water soluble are the B complex, C, and folate.  Fat soluble are A, D, E, and K.  Fat soluble vitamins are stored in the body, so take care not to exceed daily values to avoid toxic levels.  Vitamin D declines with age, so anyone over 60 years old should consider supplementation. Being in the sunshine may not be enough for Vitamin D amounts needed, but it gets you out in nature, which is a plus.

I have noticed a chronic deficiency in many people today of Vitamin D and Vitamin B12. This can be due to free radicals or diet.  Fortunately, supplementation is available, but these should be determined by laboratory values before starting a program.

Vegetables containing water soluble vitamins never should be over-cooked. Try roasting, if possible, as it is my favorite for zucchini and eggplant, and a tasty option to maintain levels of nutrition.

Cook fresh produce as soon as possible to avoid prolonged storage, as vitamins tend to lose potency. Dairy products, nuts, and seafood contain fat soluble nutrients. I love salmon, cheese, yogurt, and nuts, all which are packed with these.

Minerals are either macro-minerals or micro-minerals: 

Macro-minerals include calcium, magnesium, sodium and potassium, and are required in relatively large amounts.  Sodium, chloride, and potassium are considered electrolytes.  These minerals help balance and regulate body fluids, blood pressure, and assist to transmit nerve impulses.  When a body is depleted as a result of an illness, or dehydrated due to over-exertion, these need to be replenished. Many will reach for Gatorade or coconut water, but a severe case would require intravenous fluids.

Micro-minerals such as fluoride, iodine and iron are known as trace minerals.  These are required in minute amounts.  Fluoride is usually associated with dental health and found in water today.  Iodine affects the thyroid gland. A thyroid dysfunction may result in a metabolic disorder. Iron is known for keeping our red blood cells healthy.  When we are deficient in this mineral, anemia could result.

Water is the easiest to obtain, and I think the most wonderful nutrient.  I love water in teas, with berries, citrus slices, or just ice cold straight up.

As I mentioned in my book, the best water I ever had was from an Artesian well on my family’s farm in New York State. I make it a practice to always have some form of water handy, so it becomes a habit.

I believe at least 32 ounces a day is a healthy amount for your skin, your cells, and your brain. Less sugar-laden drinks, more water, is my rule. I am not a fan of the water sold today with all the additives. Just drink water!

Enjoy today’s recipe for our savory main dish, as promised.  I love spices and food from around the world, as you will note in my travels, mentioned in my book. Try something new to test your palate. See you next week for the sweet dessert to our meal, and my opinion of “Antioxidants, the soldiers for our immune system.”  Buon Appetito!

Pan Roasted Salmon with Moroccan Spices

• 1-2 wild salmon fillets
• 1/4 tsp of: coriander, cumin, caraway, cardamon, black pepper, curry-grind if needed
•  2 ounces flavored (curry) or extra-virgin olive oil

Mix spice mix with olive oil. Marinate salmon 1-2 hours in mixture.  Sear salmon on both sides in sauce pain using marinate, add a little oil if necessary. Cook according to taste. I prefer mine cooked through, but moist.

Broccoli Rabe

• 1 bunch of fresh broccoli rabe-trim ends
• 2 tbsp extra-virgin olive oil
• 1/2 lemon-juiced
• dash of: red pepper flakes, garlic, oregano, salt

Steam greens to bright green, just able to pierce with fork. Remove, drizzle oil over greens, add lemon juice and spices.

Savory Couscous

• 1 cup couscous
• 1 small onion-diced
• 2 cloves garlic-diced
• 2-3 cups chicken stock
• 1 tsp mint-chopped
• 1 tbsp parsley-chopped
• 1/2 tsp ground coriander
• dash salt/pepper
• 1-2 tbsp butter or olive oil

Sweat onion and garlic in butter or olive oil.  Add chicken stock and couscous.  Stir to make sure liquid does not dry out.  Cook until soft.  Remove from heat, let rest 5 minutes covered. Add herbs before serving and if necessary, add more oil.  *A variation would be addition of lemon juice and/or feta cheese.