Eating Well in NYC

This past week I explored NYC for the very first time. My friend Jenna T served as my tour guide and subway extraordinaire as we searched for delicious, healthy and fun food in the Big Apple. Equipped with a new mirror-less camera and a hungry belly the Jenna's were ready to take on New York.

 Our first stop was Chinatown (a word of warning to other NYC-virgins, use a restroom when you find one! we didn't find a single public one outside train stations and most places make you buy stuff to use theirs). Everything was big! Much to my delight amongst the lights there were fresh fruit and vegetables being sold on every corner along with organic smoothie trucks almost wherever we went.
After ogling over the beautiful produce for a bit Jenna got us to her favorite dim sum place. It's only $2.50 for each set and everything I tried was wonderfully savory. They have a great variety of different ways to eat your veg and shrooms. From dumplings to steamed dishes, it's all good. Another fun part was how you ordered your meal, The waiters just push carts around filled with food, little appetizers of sorts, you pick what you want and share with a friend.

A lovely thing about NYC is that walking is easier than driving so its easy to get your exercise in without realizing it. And walking was exactly what we did next (after a brief stop to an herbalist that did a diagnosis on spot!). We went across the Brooklyn Bridge and took quite a few pictures, Below is one of them featuring locks people place on the bridge to symbolize their illegal love.

After the walk we made it to my family friend's house north of the city where a deliciously healthy and beautiful meal awaited us. It consisted of salad, roasted root veggies, brussel sprouts, asparagus and wild-caught cod.

Scallion and shrimp dumplings from Jing Fong.

The next morning we were taken out to breakfast at a local favorite Stanz's. They had great coffee and tons of healthy breakfast options to choose from. It was a place that you could tell really cared about how they made their food and customer satisfaction. The asparagus and swiss-cheese omelet was on point, fluffy and full of goodness.

A train ride and walk in central park later we found ourselves again needing food. We took the recommendations of our family friend's to get coffee from Joe's and eat at Birdbath. Both places are focused on sustainable, quality goods at affordable prices. Jenna T got coffee from Joe's and reported it as really good and I got hibiscus tea which was extremely refreshing after a long walk in the park. Birdbath was amazingly delightful. They get everything from local sources and each day have a different menu. You can get soups, salads or sandwiches. I bought a box of salad which can consist of a mix of their four option but I just stuck to two, the chicken and kale with goat cheese and hazelnuts. It was so tasty, as I ate it I just kept repeating, "this is REALLY good".  After the meal we stopped at a thrift store, bought a dress then walked to the Natural American History Museum. We both fully enjoyed ourselves, learned a lot and loved the Life at the Extremes exhibit. I even got to see my nautilus friends. Several hours and tons of brain-food later we again found our bellies empty so we got on a food finding app that took us to Amber.

Amber was a thai, korean, sushi place that was another restaurant where the chef seemed to care a great deal about what they put on your plate. I got the vegetable pad-thai in honor of my sister's love for it. There where lots of different greens and adorable mushrooms among the noodles which Jenna helped me finish off. She got miso soup and some shrimp dumplings, another tasty treat.

Our final day ended in time square but again started with a wonderful breakfast. This time it was at the health-filled fast food restaurant Fresh and Co. There was a wide variety of options, chia-seed puddings, oatmeal, omelets and quinoa dishes. We again opted for omelets served with a side of roasted root vegetables (potatoes, sweet potatoes, carrots, and parsnips, yum!). They were delectable and for less than $7 you could choose three toppings to add to a 3 cage-free egg omelet. I soon found myself in the craziness and lights of time square where we made a stop at the toys-r-us with a Ferris wheel inside. We made a few more stops and then we had to catch a train ride back home.

Bottom-line, I found New York to be a sublime city to eat whole foods, walk, and have fun in, without spending too much money. I hope you too get to find yourself transplanted to a different world in Chinatown, conquer your fear of heights on the Brooklyn Bridge and smell the flowers of Central Park. Adios, my friends. 

Crazy Time Square

My Tour Guide and Photographer

Cheesy Butternut Squash and Sage Penne

After a week of being 22 I found myself at one of my favorite place with my wonderful Jenna T. The farmer's market. The only unfortunate part of the trip was the rain...but without the rain there wouldn't be any plants to consume so I'm okay with that.

I bought beautiful eggs from happy and adorable hens.

I also bought beets, mini zucchini, apples, and butternut squash.

Jenna wanted to do pasta which gave me the idea for this recipe.

The difference between this and other butternut mac and cheese recipes is it's gluten free and has fresh herbs and spring onions.

These additions make it savory and satisfying, forcing a yum to immediately escape from your mouth upon intake.

This dish has earned its way to my sister top 5 favorite meals. With all the omega threes, beta-carotene, fiber and deliciousness it contains I feel great about feeding it to my friends and family. 

Thank you Jenna T for all the photos, fun and cheese shredding!

Ingredients:
-3 Cups uncooked pasta (I used gluten-free brown rice pasta)
-1 small butternut squash (1 cup pureed)
-2 tbsp butter from grass-fed cows
-3 cloves of garlic, finely chopped
-1/4 cup chopped spring onion
-1 tbsp chopped fresh sage
-1 tsp basil
-1/4 tsp ground pepper
-1 pinch nutmeg
- 1 pinch of salt
-3 tbsp almond flour
-1 cup shredded cheese from grass-fed cows
-1 cup milk

Directions:
1. Peel and chop the butternut squash, add to water with salt, boil until soft 
2. Drain the squash and puree
3. Cook pasta in salty water according to package instructions reducing the cook time by 1 minute to ensure al dente pasta; set aside.
4.In a large pot, melt butter over medium heat. Add the garlic, onions and other spices, saute until onions are clear 
5.Whisk in flour and cook for 1-2 minutes whisking frequently.
6. Pour in the milk and bring to a boil then reduce to low. Whisk constantly until sauce begins to thicken.
7. Stir in winter squash and shredded cheese. Mix until melted, about 2-3 minutes. Check for seasoning and adjust accordingly.
8. Add penne to the pot and stir until pasta is evenly coated.
9. Serve immediately and enjoy.

Bahamian Bush Medicine: High-Five to the Five-Finger

As my last official installment of Bahamian Bush Medicine I thought I'd end with a frequently used plant the Five Finger,Tabebuia bahamensis. The boiled leaves make for a very nice herbal tea that soothes any aches and pains. It's also just fun to say and look at. It's like a little plant hand.

Other uses for this shrub include drinking tea for aiding a weak bladder, acting as an aphrodisiac, for preventing gastrotestinal issues and circulatory problems, It's medicinal compounds include the flavonoids lapachol and quercitin. These have been used in therapies against fungi, the flu and as an expectorant.

I hope you have enjoyed' real talk'. Stay curious my friends... Sources:

Rolle, Christine. Bahamian Bush Medicine. Quincentennial ed. 2000. 34. Print.

Wilmanowicz, Renate. Bush Medicine in the Bahamas: A Modern Approach. Createspace, 2012. 40. Print.

Bahamian Bush Medicine: The Seven Year Apple

See that pretty tree in front, with a couple orange leaves, that's Casasia Clusiifolia. The Seven's Year's Apple.

Also named the pond apple, because of the green fruit it produces in winter and spring. The tree is native the Bahamas, Bermuda, Mexico and the West Indies. It mainly grows on rocky cliffs as it does on Iguana Cay. An island full of the Endangered Bahamian Rock Iguana, isn't he adorable?

The fruit is edible, but really only if you're hungry enough. You should wait until the fruit is dark and soft. It tastes similar to rotten onions, or some say prunes. It's name is actually a reference to how long the fruit takes to ripen.

In bush medicine the fruit and leaves are sometimes used in teas. They are often used as purgatives and emetics. The leaves contain are known to contain flavonoids.

Besides benefiting humans, the apple also provides benefits to the animals of the islands. Mocking birds and iguanas love the fruit while the tree provides a great environment for bugs and has some resistance to invasive species, like the austalian pine.

So go ahead and try it if you like. Just make sure to spit out the seeds and plant a new tree while you're at it!
Sources:
Wilmanowicz, Renate. Bush Medicine in the Bahamas: A Modern Approach. Createspace, 2012. 40. Print.

http://www.eattheweeds.com/genipa-clusiifolia-an-acquired-taste-2/

Bahamian Bush Medicine: Amazing Avocados

This is an avocado,Persea americana, not the fruit but the tree. Its an evergreen that sheds it leaves early in the spring which is why this one looks a little sad. Avocado flowers need to pollinated so it's best to have two. And one last thing before I get into Bahamian specifics, the tree comes from south american soils and is full of healthy fats, sort of making it the olive of the new world.

I'm sort of sorry I didn't try it while I there but I've recently read the leaves make a great substitute for coffee on a hot day. Boil the leaves until the water turns a dark green color and enjoy. It can be very cooling, especially when served 'on the rocks'.  Boiling the seed will allow you to create a mouthwash that can relieve toothaches and the pulp is an excellent ointment for itches and wounds.

I'm sure you all also know about all the health benefit that come from ingesting the fatty fruit and I must recommend adding key lime leaves to your guac if you're ever short on actual limes.

And lastly, this plant contains many beneficial compounds that have antioxidant, inflammatory, analgesic, antiviral and 'pro-heart' applications. Specifically, these compounds are peptones, b-galactosides, glycosylated abscisic acids, alkaloids, cellulose, polygalacto ureases, polyuronoids, and volatile oils. And if that's not enough random words for you, just know the avocado is in the laurel family, which includes yummy cinnamon. Although I wouldn't recommend them together...

Sources:

Yasir, Mohammad, Sattwik Das, and M. D. Kharya. “The Phytochemical and Pharmacological Profile of Persea Americana Mill.” Pharmacognosy Reviews4.7 (2010): 77–84. PMC. Web. 29 Mar. 2015.

Rolle, Christine. Bahamian Bush Medicine. Quincentennial ed. 2000. 34. Print.

Wilmanowicz, Renate. Bush Medicine in the Bahamas: A Modern Approach. Createspace, 2012. 40. Print.

Bahamian Bush Medicine: Pigeon Peas

The bush in the background of this picture is Cajanus cajan, the perennial legume, the pigeon pea.

Pigeon peas, rice and vegetables,seasoned with cumin, is one of the most commonly eaten meals in the Bahamas. They are also delicious in a citrus and parsley marinated salad. One additional recipe Janise recommended that we try was fresh peas (gathered from the bush in the picture) stir fried with some onions, bell peppers, tomatoes and cumin. It was fun to harvest and even more enjoyable to eat.

On top of being full of fiber, protein and folate, the pigeon pea is another widely used plant in bush medicine. The leaves from the herb can provide relief from chicken pox and measles when boiled and added to a bath. Boiling the leaves with some water also has the ability to cure your cough. Boiling the root is also useful to induce vomiting should you ever have the unfortunate experience of getting food poisoning from fish.

The bush contains the phenolic compounds isoquercitrin, quercetin, and quercetin-3-methyl ether. These compounds have neuroprotective, cardioprotective, chemopreventive, antioxidant, anti-inflammatory, and anti-allergic properties which may explain some of the reason why the tea is so effective.

I hope you enjoy! 

Sources:
Green WC, Stevenson PC, Simmonds MJ & Sharma HC (2003) Phenolic compounds on the pod-surface of pigeonpea (Cajanus cajan), mediate feeding behaviour of Helicoverpa armigera larvae. Journal of Chemical Ecology 29: 811–821.

Hannah-Smith, Martha. "Bush Medicine in Bahamian Folk Tradition". Dodd Printers, Miami. 2006

Bahamian Bush Medicine: Coconuts!

Behold the coconut palm, a beautiful, delicious, palm seen frequently in the Bahamas.

Behold! A child trying to open a coconut, with a machete, another frequent observance in the Islands.

For this 6th edition of Bahamian bush medicine I thought it was time to bring it back to some tasty treatment with Cocos nucifera. One of my favorite things about the Island is that we could have fresh coconut whenever we wanted, as long as we were willing to put in the time, physical strength and bravery to hack away at one with an extremely dull machete. It tasted so sweet and was an excellent addition to carrot cake, pineapple and rice and chicken and pineapple. Yum, yum, yum!

Okay, enough about food now for bush doctor talk,

The milk and immature jelly is used as a soothing gruel for a sore throat.

In general, coconut is eaten in the Bahamas for pleasure rather than for pure medicinal purposes. However, I'm sure you all know that coconut and the oil from it has many health benefits. One scientific study found it aids in satiation and can reduce waist circumference. Another recent study I came across found that adding coconut oil to a pot before cooking rice decrease the calories you intake from the rice. And one last example may explain for the relaxed mindset of islanders as coconut oil provides antistress benefit.

So go ahead maun, put the lime in the coconut and shake it all up.

Sources:

YEAP, SWEE KEONG et al. “Antistress and Antioxidant Effects of Virgin Coconut Oil in Vivo.” Experimental and Therapeutic Medicine 9.1 (2015): 39–42. PMC. Web. 27 Mar. 2015.

http://www.washingtonpost.com/blogs/wonkblog/wp/2015/03/25/scientists-have-figured-out-a-simple-way-to-cook-rice-that-dramatically-cuts-the-calories/?tid=sm_fb

Liau, Kai Ming et al. “An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity.” ISRN Pharmacology 2011 (2011): 949686. PMC. Web. 27 Mar. 2015.

Rolle, Christine. Bahamian Bush Medicine. Quincentennial ed. 2000. 34. Print.

Wilmanowicz, Renate. Bush Medicine in the Bahamas: A Modern Approach. Createspace, 2012. 40. Print.

Bahamian Bush Medicine: Red Mangrove, an Old Lady

Rhizophora mangle, the red mangrove,

These trees are near and dear to my heart as I have done research on them and am captivated by the amount of ecological diversity they foster. They protect regions from erosion and provide a habitat for crabs, snails, and fish. I have also gained a new appreciation for them while writing this blog as I found out they are also used in bush medicine.

The rind of the tree can be used in baths to relieve backaches and the bark can be used in teas to prevent diarrhea and heal skin lesions.

Red Mangroves contain catechin-tannic-acids(that good stuff in green tea) and are the reason for all the benefits. The leaves are also full of flavonoids though I am unsure if the leaves are also used in teas.

Fun fact: the tannins from this plant are frequently used to dye leather.

Hope you all enjoy!
Source:

Wilmanowicz, Renate. Bush Medicine in the Bahamas: A Modern Approach. Createspace, 2012. 40. Print.

Bahamian Bush Medicine: The Love Vine

For this parasitic plant, orange, not red is the color of love. The love vine,Cassytha filiformis, is showcased alive, in the above pictures as the florescent, invasive, climbing pant. Fun side note: the tree below being attacked is actually another invasive called the Australian pine.

The vine can only live through the nutrients of its host and can actually transfer some of the secondary compounds it makes back to the host plant. It is used widely in bush medicine. In her book, bush doctor, Christine Rolle, states it can be used to give strength to a weak spine, by both tying the vine around your waist and drinking crushed vine as tea in the morning. Boiling the vine in a bath has also been used to relive itchiness and prickly heat.

Dr. Wilmanowicz  writes its often mixed with other teas and can be used to combat bedroom problem and treat arteriosclerosis. 

Cassytha is full of cytotoxic alkaloids. In addition, it contain actinodaphnine, cassythine and dicentine which can attack enzymes that trigger carcinogenisis. Decentine has been support to treat high blood pressure, arrhythmia, thromboses and arteriosclerosis.

So grab your love and start sipping the vine<3

Sources:

Rolle, Christine. Bahamian Bush Medicine. Quincentennial ed. 2000. 34. Print.

Wilmanowicz, Renate. Bush Medicine in the Bahamas: A Modern Approach. Createspace, 2012. 40. Print.

Bahamian Bush Medicine: Fever Grass + Lemon Grass and Key Lime Tea!

I'll admit it, I goofed and never got a good picture of the fever grass by itself. But I was able to capture the key lime tree and the tea in the cup is a combo of the two. Since both are useful for healing I figure the more the merrier. 

In case you haven't figured it out by now lemon grass and fever grass are the same thing, the second is simply what the locals refer to the monocot as.

As its name suggests, fever grass(Andropogon citratus) is most commonly used by islanders to reduce fevers. It also is taken regularly, with a little sweetener since the tea tastes very similar to warm lemon water. Fever grass additionally is useful for relieving high blood pressure, vomiting, exhaustion, aiding in sickness recovery and relieving achy joints.

The grass grows throughout the Caribbean in sandy soil in both inland and coastal regions. The leaves look similar to sugar cane and smells lemony.

Fever grass should be boiled 10 minutes or longer and is effective due to the many volatile oils and flavonoids it contains. At this point Citronella, Limonene, Linalool and Luteolin have been identified.
As I said before, the tea is super refreshing hot or cold. So I encourage you to sit back, relax and sip some fever grass.

Sources:
WedMD
Wilmanowicz, Renate. Bush Medicine in the Bahamas: A Modern Approach. Lexington, 2012. 24-25. Print.

Bahamian Bush Medicine: The wonders of the Sapodilly (Manilkara zapota)

For this next Island Biology Blog I decided on a tropical Island fruit, mainly because it was so good I couldn't wait to share it with you. Ripe and soft it tastes like baked pears with cinnamon and brown sugar! Amazing, right?! It is grown in Florida and California, so if you can't get it from the Bahamas directly I highly suggest you try it here. Its names are varied but is most commonly called the 

Sapodilly, Sapodillla, Chico or Naseberry.  

 The evergreen tree originates in central american rain-forests, is quick growing and oddly drought resistant. There is a stick white resin that comes out the bark and the stem of the sapodilly known as chicle and used to be used as a chewing gum by the Aztecs. A related fruit, the gum dilly is still chewed by Bahamians today. I was able to try it myself. It was very reminiscent of chewing on burnt marshmallows. A fun thing if you're hungry enough.

 The fruit is high in vitamin A, C and very high in fiber. It is also rich in tannins which have been shown to have antiviral, antibacterial, anti-parasitic and anti-hemorrhoidial properties.

In Bush Medicine grated green fruit can be used to treat thrush. Jenise also told us that the fruit can be baked into a cake. I bet that would be de-lici-ous!

Sources:
"sapodilla". Encyclopædia Britannica. Encyclopædia Britannica Online.
Encyclopædia Britannica Inc., 2015. Web. 14 Mar. 2015
<http://www.britannica.com/EBchecked/topic/523694/sapodilla>.

Hannah-Smith, Martha. "Bush Medicine in Bahamian Folk Tradition". Dodd Printers, Miami. 2006

Bahamian Bush Medicine- The Wonderful Soap Bush

I have recently returned tan, rested and revitalized from the wonderful Bahamian island of Hummingbird Cay. While at this very special place I conducted my own research project and learned some bush medicine. The tradition of treating people with natural medicine is something the locals use and find effective which is why I am very excited to share some of it with you all.

For this first edition I thought I'd start with something fun and simple. The Soap Bush. When you rub the leaves with water you start to get nice little suds. The bush has been used for decades to wash hands, feet, and clothes. Below is how I witnessed it being used.

Janiese, the local expert on bush medicine easily shows us how to get suds out of the soap bush.

Next, she grabs more leaves from the bush next to her and tries to get Emily to do it.

Obviously its much harder than it looks, but a little practice makes perfect

Another name for this plant is the wild coffee or Colubrina arborescens. The tree is good for the soil and attracts pollinators. It also does more for us than keep us clean. The leaves can be used to make a tea for a remedy for rheumatism and extracts are can be used for antiseptic baths. Lathered leaves have been found to kill pests like centipedes and millipedes.

The seeds are high in terpenes which explains the pesticide application. The leaves contain alkaloids and saponins, which explain the health benefits and lathering properties. Curiously, the soap bush is one of the few plants in the Bahamas in which no anti-cancer secondary metabolites have been found. I guess you can't do it all.

Sources:

John K. Francis.Colubrina arborescens (P. Mill.) Sarg.                             http://www.fs.fed.us/global/iitf/pdf/shrubs/Colubrina%20arborescens.pdf
http://www.fleppc.org/manage_plans/ca%20mngt%20plan.pdf

Orange Apricot Almond Tart (gluten-free)

Behold the delicious goodness that is this almond tart. This is buttery, sweet and just melts in you mouth. It has a fun chewy and crunchy aspect as well. I made this for Thanksgiving, inspired by a request from my mother, and we loved it so much I made it again for Christmas. Enjoy with loved ones and a hot cup of coffee, or beside a fire. It is a nice little treat to keep you going through the cold of winter and get some beta-carotene and fiber into your day.

1. 2 1/2 cups nut flour (I used 1-1/2 cup almond, 1 cup cashew)
2. 1/4 cup grass-fed butter
3. 2 tbsp date syrup
4. 1 tsp vanilla extract
5. 1/2 tsp almond extract
6. 1/4 tsp salt
7. 1 cup dried apricots (soaked overnight in the juice from 2 oranges* and their zest and halved)
8. 2 eggs
9. 1/4 cup half and half
10. 1/4 cup milk
11. 3 tbsps date syrup
12. 1 tsp vanilla extract
13. 1/2 tsp almond extract
14. 1/4 cup slivered or toasted almonds

*you can also soak in grand marnier for a dirty clean version

Directions: Combine the first six ingredients in a bowl using your fingertips or a food processor. Pour out dough and press it into a greased cheesecake pan, forming a crust as you go. Cover and place the pan in the freezer while you combine the remaining ingredient except the apricots. Remove the pan from the freezer and arrange apricot halves in a circular patter on the tart base. Pour mixture over your beautiful creation, bake at 375F for 40 min (or until set). Let cool, remove outer pan shell, slice and be merry!

2015... Here we come!

Sorry for long hiatus but it's been a busy one. I took my GRE (twice), applied for graduate school and completed my second to last semester at CNU.

 I also was led to a wonderful, terrible realization this semester... that I am weak. I try to do things on my on and I can't.

I thought I could and was suppose to live the perfect life, never letting an unclean thing touch my mouth, never going a week without getting my 200 minutes of exercise in. And it was great in the beginning, exciting and fun even. Being perfect was new, easy and I felt in control. But as time went on my friends and family expressed their concern, saying I looked like I had a problem, like I had gotten past the point of healthy. So I listened, realizing my idea of healthy was overambitious. I cut back the exercise and loosened my reigns on certain foods, but I still kept a regime. I told myself I had everything under control but I realized I was so obsessed with control, it was controlling me.

I felt lost and unguided and was led to study the bible with others more, hoping for greater insight into my life and why I wasn't filled with the assurance I had at the beginning of my journey to health. I soon found the ugly sin of pride to be all over my life. And the worst part about it was easy to cover up. Afterall, I still did things to show my humility, my generosity and was polite in every way. But I knew in my mind that everything I did depended on how much value I ascribed to it or how convenient it was for me. So I prayed, and prayed a lot.  I realized I needed counseling and went with a great sense of relief. It helped me put value into other areas besides nutrition and exercise and being more okay with not being perfect.

 I also was led to a better understanding of what a christian life should look like, How important it is to surround yourself with a community, and how Christ does not want us to do this on our own. I  used to think relying on Him just meant praying every time things didn't go as you planned. I've learned is that that idea secludes you from experiencing His love through others and hinders you from pouring it back into others. Hebrews 3:13 says we are to exhort each other daily, which means we all need support. I've had the pleasure of getting more of this through a bible study at my church, with my roommates and my sister.

Another thing that has helped me give more control back to Christ is by taking a step back when I start planning out my day, looking for the blessings He has surrounded me with them and I am thankful for it.

I'll admit that I'm a long way off from perfect and have a great deal to learn about servanthood and discipleship but praise God that Christ's blood payed it all, May God guide me as I focus on Romans 12 this year and find and give the encouragement to live in the way He wants us to. Happy New Year!