When Life Gives You Lemons
A more accurate title might be-
"Privileged Enough to have Stocked up On Lemons during the Pandemic? Make Lemon Sorbet & Blueberry Pie"
Fortunately, I had lemons.
Without further ado, here are the recipes:
Can-You-Believe-It's-Gluten-Free Crust
2 cups nuts, toasted ( I used coconut flakes, walnuts & pecans because it's what I had)
5 Medjool dates (perhaps you could use 1/2- 3/4 cup raisins, or other dried fruit here?)
1 Tablespoon butter or coconut oil, melted (little more if need to get to bind together)
1 tsp. cinnamon
1 tsp. nutmeg
1. If you are planning ahead & feeling like embracing as much Nutritional Therapy wisdom as you can, soak the nuts overnight to rid them of phytic acid which helps make the nuts' nutrients' like zinc and magnesium more absorbable.d
2. Toast nuts in 250' oven till crunchy.
3. Toss the dates, butter, spices & nuts in a food processor. Blend until comes together.
4. Press into a pie pan, poke the bottom crust with a fork. Chill for 15 minutes while the oven preheats (or overnight if you've got the time. )
5. Bake at 350 for about 15-18 minutes, till firm.
Meanwhile, create the sorbet base on your stovetop:
Lemon Sorbet (from Life Changing Foods)
3/4 cup honey
3 sage leaves (optional, also can use your favorite herb-compliment to lemon)
1-1/2 cups water
1 cup fresh lemon juice
1 Tablespoon lemon zest
a few leaves of sage (or your favorite herb)
1. Mix together honey, your choice of herbs/spices & water in a small saucepan.
2. Warm till honey dissolves, then add lemon juice & zest.
3. Remove herbs if put in.
4. Let cool in freezer or refrigerator 20 minutes- 1 hour.
As the sorbet is cooling & your crust is cooking, whip up this:
Pie Filling (adapted from Judy Ptak's recipe, Plainfield NH)
1. Simmer together till thickened-
1 cup wild blueberries
1/4 cup water
1/2 cup maple syrup
2 Tablespoons agar (cornstarch, arrowroot powder or clear jel if that's what you have!)
2. Add at end-
2 teaspoons lemon juice
1 tablespoon lemon zest
4 cups blueberries, mixed into sauce AFTER thickening
3. Pour over about 4 cups fresh berries (enough to fill your pie crust.) Let your crust cool & fill with berry mixture. Let sit a few hours to gel.
Last, but not least, ready your ice cream maker to process sorbet according to manufacturer's instructions, otherwise, if you're without an ice cream machine, just place the mixture in a bowl & set in freezer stirring well every 30 minutes till the desired consistency is reached.
Inspiration
I was doing some reading on the energetic properties of food this morning in the somewhat debated "Medical Medium", Anthony Williams' book- Life Changing Foods. (No, this is not Nutritional Therapy Association endorsed. I'm just reading it for fun & out of pure curiosity.) As a dairy farmer's daughter, his viewpoint on dairy products and eggs certainly challenges my own feelings on what constitutes as essential in my diet. All that being said, he certainly changed my life with these recipes using dates, lemons, and blueberries in this recipe that I tweaked a bit with help from The Old Walsh Farm.
As an aside, fun tidbits to consider as you enjoy this tasty treat, straight from Anthony William's mouth:
Lemons and limes are the ideal soother when you've been rattled by difficult news, helping to lift the spirits, lighten the heart, and reverse melancholy during troubled times.
Who the heck doesn't need these right now? Also felt perfect for this past week as we lost my husband's 95-year old "lady legend" grandmother.
Dates... help strengthen our senses of purpose so you can be your most productive and enthusiastic... releasing stored-up toxic emotions- fearfulness, shame, demoralization...
Wild blueberries strengthen the very fabric of who we are so that we won't be so susceptible to punishment, rejection... or humiliation... [they] have more inspiration to offer us than even the best motivational speakers on the planet, because they mend us on an emotional level.
And, shout out to local baker, Judy Ptak, who forever changed my taste for blueberry pie with her blueberry cream pie recipe that I had the pleasure of first consuming at a farm party that included this delectable sauce tossed with fresh berries.
As our neighbor down the road said with a twinkle in his eye (I think he could be Santa Claus's un-bearded, lighter-weight brother) when we interrupted his wife's Easter pie baking last week to pick up a tractor- "Got to get in some fruit somehow, might as well be in pie!"
LEMON BLUEBERRY BUCKWHEAT PANCAKES
PREP TIME: 10 minutes COOK TIME: 10 minutes YLD: 10-12 6 inch pancakes
INGREDIENTS
Milk, whole- 2 cups
Zest of 2 lemons
Lemon juice, fresh- 4 Tablespoons (about two lemons... don't have any? Sub in orange or clementine juice, just zest before! Or simply throw in a couple teaspoons of vanilla or almond extract you might have on hand with a teaspoon of vinegar to activate the baking soda.)
Eggs- 2 large
All purpose, white flour- 1 cup
Old-fashioned oats- ½ c.
Buckwheat flour - 3/4 c. (increase this as you get used to the flavor & cut back on white flour. None on hand? Whole wheat can work, or have fun experimenting with another type you might have. Or just stick with the all purpose!)
Flaxseeds, ground- ¼ c. (None on hand? Add your favorite ground seed/ nut)
Brewer’s Yeast- 2 Tablespoons (Not ready to go to the grocery store to search for this? Just add in 2 additional Tablespoons of ground oats)
Baking Soda- 1 teaspoon
Salt- ½ teaspoon
Maple syrup- 3 Tablespoons
Butter, melted- 4 Tablespoons
Blueberries, wild, frozen (or your favorite seasonal fruit!)- 2 cups
INSTRUCTIONS
Zest & juice lemon. Combine with milk & eggs, set aside.
Grind old fashioned oats in food processor for 45 seconds, till mixture resembles a coarse flour.
Add oats to dry ingredients (flour, buckwheat flour, flaxseeds, brewer’s yeast, baking soda & salt) & whisk together.
Melt butter & whisk into milk-egg-lemon juice mixture.
Whisk together wet & dry, till just combined. May still be a little lumpy. Add berries now, or top pancakes before flipping.
Heat electric griddle to 375° brush with coconut oil. Pour on ⅓-½ cup batter cooking about 2-½ minutes per side till bubbles form on the outside. Flip & cook 1-2 minutes.
Top with berries, real maple syrup, whipped cream, or yogurt!
*May be frozen. Simply freeze with parchment paper in between in a well-sealed container. Freeze up to 3 weeks. To reheat just pop in a toaster or toaster oven.
Inspired by a combination of- Lauren’s Hunger Thirst Play blog https://hungerthirstplay.com/blueberry-lemon-lactation-pancakes/, & Katie Webster’s “Perfect Oatmeal Buttermilk Pancakes” in Maple, and, last but not least, Heng Ou, Amely Greeven & Marisa Belger’s “Blueberry & Oat Pancakes” in The First Forty Days.
This recipes features a wide array blood sugar regulating ingredients- including buckwheat (a source of manganese & vanadium which function in enzymes that regulate blood sugar), brewer’s yeast (which contains almost all B vitamins which help with carbohydrate metabolism, energy production & nerve function, as well as the manufacture of adrenal hormones & utilization of fat & carbohydrates as fuel, & potassium which is essential for the conversion of glucose into it’s stored form of glycogen. Flax seeds bring in additional B vitamin support, and manganese. Full fat dairy products offer a great source of Vitamin A which plays a key role in production & activity of adrenal hormones; as well as assorted B vitamins which help with carbohydrate metabolism, energy production & nerve function, as well as the manufacture of adrenal hormones & utilization of fat & carbohydrates as fuel.
After waking up in the wee hours of the morning to my husband in a sweat and breathing heavily [no, this post isn't about to get racy]
-- I had the thought---
Please don't let this be the corona virus!
In hopes of getting some perspective on the subject, I'm sharing some of the nutritional resources out there suggesting simple nutrients to help build our immunity, minimize risk of infection from seasonal flus, and yes, help quell my own early morning fears about the most recent epidemic.
As with most problems in life, often times they manifest as the result of some deeper seeded issues. My thought is that nutrition and stress are two huge components.
Here's what I've learned in the past week which has had me hoping the corona virus might pass by our door:
Insight last week on "How to fight feeling tired & low energy" in a monthly blog from our local wellness center, Open Door, in White River Junction, which felt relevant & helpful. AND includes what looks like a delicious recipe for portabella pizzas (scroll to the bottom where you'll find a beautiful picture at this link). Which interestingly, featured GLUTATHIONINE as one of the key components in general immunity--- found in sulfuric vegetables and mentioned in another video (see below) which I watched recently.
A fellow nutritional therapist, Kerri Hallihan, was thoughtful enough to share this video from Dr. Ben Lynch (disclaimer: yes, he's cynical of the flu vaccine and works for Seeking Health, but I think makes some great points about support from a nutritional perspective.)
Recent Research outlining some of the most valuable nutrients to fight the flu- which I've consolidated with additional information I've collected from my own Nutritional Therapy resources below. [http://orthomolecular.org/subscribe.html & http://orthomolecular.org/resources/omns/index.shtml]
So, to put it simply, beyond obsessive hand washing, sanitizing our hands after every gas station visit & grocery store run (relax about the toilet paper, already), coughing into our elbows (folks, does it make sense to elbow bump after coughing into that location?), getting plenty of rest, daily exercise & relaxing more... what can we do?
Get these nutrients into your daily routine!
VITAMIN C
According to the above research, "just 200 mg/day vitamin C given to the elderly resulted in improvement in respiratory symptoms in the most severely ill, hospitalized patients. And there were 80% fewer deaths in the vitamin C group...The physicians on the Orthomolecular Medicine News Service review board specifically recommend at least 3,000 milligrams (or more) of vitamin C daily, in divided doses."
For more information on general recommendations on vitamin C intake--- see here.
[Interesting note on bioavailability: vitamin C supplements typically contain Vitamin C in ascorbic acid form, and there have been some studies that have found that combination products (such as in the form of Ester-C®) "produced significantly higher vitamin C concentrations in leukocytes 24 hours after ingestion... [while other studies] found no differences in plasma vitamin C levels or urinary excretion of vitamin C among three different vitamin C sources: ascorbic acid, Ester-C®, and ascorbic acid with bioflavonoids."]
BOTTOM LINE: get your vitamin C in the form you can best afford- which is probably in it's ascorbic acid form. And it's water soluble- so as long as you don't have a history of gallstones or kidney stones you can up your dosage for flu season and you're body will take what it needs & eliminate the rest! As, for the best tasting version, EAT VITAMIN C in: citrus, strawberries, melons, tomatoes & green vegetables; potatoes, broccoli, bell peppers, spinach, strawberries, brussel sprouts, pineapples, papayas, grapefruit, mangoes, bok choy, potatoes, butternut squash, cod, perch, chestnuts, soybeans & yogurt
MAGNESIUM
Again, according to the above research, magnesium is recommended to be consumed in "400 mg daily (in citrate, malate, chelate, or chloride form). Many people are deficient in magnesium, because modern agriculture often does not supply adequate magnesium in the soil, and food processing removes magnesium. It is an extremely important nutrient that is essential for hundreds of biochemical pathways. A blood test for magnesium cannot correctly diagnose a deficiency. A long-term deficiency of magnesium can build up in the body that may take 6 months to a year of higher than normal doses to replete."
For more information on general intake of magnesium, see here
BOTTOM LINE: While deficiencies are common, be aware that high levels of magnesium can cause diarrhea (generally 800 mg/day) AND magnesium can compete with calcium & cause calcium deficiency. People with poor kidney health should be wary of taking too much as it can lead to toxicity. As for testing foods for magnesium, I haven't yet learned any tricks yet, but look to these lovely foods to EAT MAGNESIUM in: green, leafy vegetables, seafood & whole-grain cereals, buckwheat flour, whole wheat flour, tofu, almonds, wheat germ, cashews, brown rice, kidney beans, brewer's yeast, brazil nuts,kelp, molasses.
ZINC
According to the January research, "Zinc is a powerful antioxidant and is essential for many biochemical pathways. It has been shown to be effective in helping the body fight infections. A recommended dose is 20-40 mg/day for adults."
For a bit more information on zinc, check it out here.
BOTTOM LINE: Supplementation with over 20 mg on an empty stomach may lead to nausea & stomach upset, especially in those with low stomach acid. Zinc deficiency can look like growth retardation, white spots on fingernails, skin disorders, loss of smell & taste perspection, reduced immunity, delayed wound healing, loss of appetite and reproductive difficulties. Long term supplementation in dosages over 50 mg/day may also lead to copper deficiency. To consume it daily, enjoy EATING ZINC in: oysters, seafood, red meats (especially organ meats), beef, wheat germ, turkey, cheese, swiss chard, lima beans, potatoes, oats, leafy vegetables, root vegetables, pumpkin seeds, pecans & almonds.
VITAMIN D3 According to the research in Orthomolecular, Vitamin D3 is recommended in doses of "2,000 International Units daily. (Start with 5,000 IU/day for two weeks, then reduce to 2,000). Vitamin D is stored in the body for long periods but takes a long time to reach an effective level. If you are deficient (e.g. if you haven't taken vitamin D and it's near the end of winter when the sun is low in the sky) you can start by taking larger than normal doses for 2 weeks to build up the level quickly. The maintenance dose varies with body weight, 400-1000 IU/day for children and 2000-5000 IU/day for adults."
For additional information on this fat-soluble vitamin, take a peek here.
BOTTOM LINE: Supplement with at least 2000 IUS daily, more if you are in a particularly dark part of the world (welcome to New England!) Make sure it's D3 (the most bioavailable/absorble form of vitamin D). Eat good quality fats to help absorb it. Expose yourself to lots sunshine and EAT VITAMIN D3 in these foods: fish-liver oils, egg yolk, fortified milk & cereals, salmon, mushrooms, beef, chicken
SELENIUM According to Orthomolecular research, selenium is recommended in a dose of "100 mcg." Diseases associated with low-selenium in soils are increasingly more common , including cardiomyopathy & arthritis, but keep in mind it may be toxic in prolonged doses above 800 mcg/day. (I'll be featuring vegetable farmer Pooh Sprague on the subject of soil health one of these days to try to connect the dots.... )
BOTTOM LINE: Help your body in the production of GLUTATHIONINE- EAT SELENIUM-rich foods such as brazil nuts, organ meats, seafood, chard, oats, orange juice, wheat germ, molasses, sunflower seeds, tomatoes, egg yolk, milk, mushrooms, garlic, cereal grains grown in selenium rich soil.
Learn more about selenium here.
At the risk of information overload, (and because I need to be off to work my day job) my last two quips on the subject of building immunity are to help protect our largest organ and protective barrier- the skin- with VITAMIN A & vitamin A's precursor- betacarotene & keep supporting good energy levels with B COMPLEX vitamins. Take a peek below for foods & if you'd like more information click on the links provided.
B COMPLEX VITAMINS Many different valuable functions in body- take a peek at the different forms here. Found in whole grain products, nuts, seeds & a variety of meats, sea vegetables, mushrooms & avocadoes (just to start a long list!)
VITAMIN A Check out more information here. It's found in orange, yellow & green vegetables as carotenoids (pre-cursors to vitamin A), in it's most easily absorbable form in liver & milk. Think spinach, carrots, broccoli, pumpkin, tuna fish, cream cheese, whipped cream, butter, full-fat dairy, eggs, goat cheese, pecans, pistachios, cantaloupe, grapefruit, tomatoes, guavas, passion fruit, mangoes, watermelon, shrimp, fish, sweet potatoes, spinach, beef, parsley, pecans, seaweed, salmon, sweet pototo, apricots, asparagus, butternut squash, carrots, chili peppers, cod liver oil, dandelion root, & kale...
Cheers to sleep-filled nights, staying calm, positive, and getting in all the valuable nutrients you can this time of year! Hope this list gives you a good start.
I've primarily referenced ONE research paper in this blog and have simply studied what overlaps I've found in other information I've studied and heard. See more of my resources listed below:
Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine. Elson M. Haas, MD with Buck Levin, PhD, RD. 2006
Signs and Symptoms Analysis from a Functional Perspective. Dicken Weatherby, N.D.
Nutritional Therapy Student Guide 2019. Nutritional Therapy Association.
National Institutes of Health. Department of Health and Human Services. <https://ods.od.nih.gov/HealthInformation/healthprofessional.aspx>