Last night, I made modified garlic mashed potatoes. With turnips. [Picture to follow]
I like turnips as mashed potato substitutes because when pureed with a little garlic, they retain enough of their own flavor after boiling (or roasting) that it isn't necessary to add any butter (yay!).
Turnips are nutritionally very similar to beets: high folic acid, vitamin C and soluble fiber content.
I may have to break out the dehydrator and make some beet and turnip chips soon...
Showing posts with label folic acid. Show all posts
Showing posts with label folic acid. Show all posts
Thursday, November 12, 2009
Sunday, November 1, 2009
Food of the Day: Cauliflower
Cauliflower is part of the cabbage family, so admittedly, it does have the potential to make one somewhat gassy. I don't know about my compatriots, but my Crohn's Baby is adamantly convinced that all food is from the cabbage family.
It is, however, also an excellent source of ascorbic acid, which aides the absorption of iron (Hallberg & Rossander 1984); vitamin C, an antioxidant and immune booster; folic acid, preventing anemia and promoting healthy cell growth; and choline, with anti-inflammatory activity. The high indole-3-carbinol and sulforaphane content of cauliflower are also cell division regulators, and implicated in the prevention of certain cancers (Ambrosone et al 2004). Cell division, also being part of epithelial turnover in the intestines, is important to moderate in autoimmune diseases such as Crohn's/Coeliac, etc. Perhaps most importantly, indole-3-carbinol has been shown to inhibit NF-kB (a cohort of TNF-alpha) as well as its gene expression, an anti-inflammatory property (Yoon & Baek 2005).
In honor of this benign, SCD-approved vegetable, I conducted a food experiment today. After trekking (more appropriately, shuffling on H.B.'s arm) to the grocery store to buy a food processor -- which I cannot affectionately dub Ninja on account of that being its actual name -- I made cauliflower soup.
Yesterday's post being such a profound downer, I felt it opportune to renew my own vigor by diving into the potential benefit of pureed vegetables. The beatific solution to maximizing veggie goodness while minimizing the incidence of internecine Throughput: make it mush. Yes? We'll have results in two days.
Steamed cauliflower pureed with sun dried tomatoes (less acidic than oranges, pears or olives, by the way, at pH ~4.6) and green onion, then boiled in low-sodium chicken broth with some basil and garlic (this is me asking for trouble).
It is, however, also an excellent source of ascorbic acid, which aides the absorption of iron (Hallberg & Rossander 1984); vitamin C, an antioxidant and immune booster; folic acid, preventing anemia and promoting healthy cell growth; and choline, with anti-inflammatory activity. The high indole-3-carbinol and sulforaphane content of cauliflower are also cell division regulators, and implicated in the prevention of certain cancers (Ambrosone et al 2004). Cell division, also being part of epithelial turnover in the intestines, is important to moderate in autoimmune diseases such as Crohn's/Coeliac, etc. Perhaps most importantly, indole-3-carbinol has been shown to inhibit NF-kB (a cohort of TNF-alpha) as well as its gene expression, an anti-inflammatory property (Yoon & Baek 2005).
In honor of this benign, SCD-approved vegetable, I conducted a food experiment today. After trekking (more appropriately, shuffling on H.B.'s arm) to the grocery store to buy a food processor -- which I cannot affectionately dub Ninja on account of that being its actual name -- I made cauliflower soup.
Yesterday's post being such a profound downer, I felt it opportune to renew my own vigor by diving into the potential benefit of pureed vegetables. The beatific solution to maximizing veggie goodness while minimizing the incidence of internecine Throughput: make it mush. Yes? We'll have results in two days.
Steamed cauliflower pureed with sun dried tomatoes (less acidic than oranges, pears or olives, by the way, at pH ~4.6) and green onion, then boiled in low-sodium chicken broth with some basil and garlic (this is me asking for trouble).
'twas really, really good.
Saturday, September 5, 2009
Food of the Day: Spaghetti Squash
Since I know you're all so anxious to hear how my contumacious tummeh dealt with spaghetti squash soup... no trouble! I can't emphasize enough how exciting it is to be able to eat something that is neither broth nor pure carbohydrate after two months. This is so thrilling, in fact, that I have resolved to make some of these tantalizing spaghetti squash hash browns when I get down to California (although I will have to substitute the onions and butter).
Our Food of the Day - you may have guessed - is spaghetti squash. It is a staple food in the SCD because it is fairly low in carbs and sugar. Additionally; low in saturated fat and cholesterol, excellent source of vitamin B6, vitamin C and folic acid. Most of the carbohydrate ratio comes from the sugar content, but these are simple vegetable sugars - the good kind of bad sugar. Spaghetti squash is also a good source of choline (also mentioned in the BEETS Food of the Day post). Although it is slightly inflammatory due to the fiber content, it seems to be a good introductory food for me (to be consumed moderately, of course).
For those who have asked, I believe that easing back into solid food with the Specific Carbohydrate and gluten-free diets is going to be ideal for this particular flare. I will not be holding steadfast to the guidelines of both, mind you, but combining the most helpful parameters of each (id est, absolutely no nuts/seeds and no meat/dairy for quite some time to come). The SCD is geared toward Crohnies and Coeliacs who have trouble gaining weight, and I have NEVER had trouble getting back to my normal weight. Therefore, I will be slowly tapering off the simple carbohydrate intake (grains, potatoes, rice) and easing into foods that result in less "residual throughput" breeding ground for unwanted flora, and that do not gibe inflammation. Complex carbohydrates (apples, plums, blueberries, fresh orange juice with no pulp) are supposed to be specifically IBD protective. Simple sugars (watermelon, dried fruit, pineapple, grapes), however, contribute to inflammation and so will be avoided. [Griel et al 2006, Art Thromb Vasc Biol; Gastrich et al 2008, Top Clin Nut]
Carbohydrate and sugar complexity is tough to negotiate because most foods have both simple and complex varieties. Low glycemic index is really going to be my best friend on this one.
Remicade Part Deux went well this morning, and I have finally been given permission to start up vitamin C and D (but no multivitamin yet, for a reason that I do not fully comprehend [yes, as a scientist I do not get this one... something about chelation that shouldn't actually be happening]).
Our Food of the Day - you may have guessed - is spaghetti squash. It is a staple food in the SCD because it is fairly low in carbs and sugar. Additionally; low in saturated fat and cholesterol, excellent source of vitamin B6, vitamin C and folic acid. Most of the carbohydrate ratio comes from the sugar content, but these are simple vegetable sugars - the good kind of bad sugar. Spaghetti squash is also a good source of choline (also mentioned in the BEETS Food of the Day post). Although it is slightly inflammatory due to the fiber content, it seems to be a good introductory food for me (to be consumed moderately, of course).
For those who have asked, I believe that easing back into solid food with the Specific Carbohydrate and gluten-free diets is going to be ideal for this particular flare. I will not be holding steadfast to the guidelines of both, mind you, but combining the most helpful parameters of each (id est, absolutely no nuts/seeds and no meat/dairy for quite some time to come). The SCD is geared toward Crohnies and Coeliacs who have trouble gaining weight, and I have NEVER had trouble getting back to my normal weight. Therefore, I will be slowly tapering off the simple carbohydrate intake (grains, potatoes, rice) and easing into foods that result in less "residual throughput" breeding ground for unwanted flora, and that do not gibe inflammation. Complex carbohydrates (apples, plums, blueberries, fresh orange juice with no pulp) are supposed to be specifically IBD protective. Simple sugars (watermelon, dried fruit, pineapple, grapes), however, contribute to inflammation and so will be avoided. [Griel et al 2006, Art Thromb Vasc Biol; Gastrich et al 2008, Top Clin Nut]
Carbohydrate and sugar complexity is tough to negotiate because most foods have both simple and complex varieties. Low glycemic index is really going to be my best friend on this one.
--
Remicade Part Deux went well this morning, and I have finally been given permission to start up vitamin C and D (but no multivitamin yet, for a reason that I do not fully comprehend [yes, as a scientist I do not get this one... something about chelation that shouldn't actually be happening]).
And now I must sleep, for I have an early flight.
Tuesday, September 1, 2009
Food of the Day: Beet
Inspired by a post from Food Loves Writing, I am resigned to write about BEETS!... which I so covet and crave.
I am reminded of the benefits of beets in Crohn's disease, and any gastrointestinal difficulty, for that matter. Among other things, beets are rich in folic acid. Folic acid is part of the B vitamin family. B9, to be exact. B vitamins are very important to cell metabolism, and folic acid/B9 plays a crucial role in cell division.
Cell division is important in Crohn's disease because the epithelial cells that constitute the lining of your digestive tract need to be renewed or replaced every 4-5 days. The tumult of drastic pH change and absorption dynamics makes it necessary for cells to regenerate in order to function optimally. In the case of Crohn's disease, this turnover does not occur normally, due, in part, to a deficiency of folic acid.
Epithelial lining not only replaces itself regularly, it is also tagged with immune system markers (TLR4 receptors). TLR4 is one of several genetic components of Crohn's disease. It is a gene that codes for lipopolysaccharide signaling (LPS), bacterial recognition and subsequent immune response. The increased expression of TLR4 in the intestinal epithelium of Crohn's patients disrupts the LPS signaling pathway, which contributes to inciting the immune system to destroy its own tissue [Franchimont et al 2004, Brit Med J]. TLR4 is also known as TNFα, the factor that Remicade and other biologics work to suppress.
What does this have to do with beets, you ask?! Beets are a solid source of folic acid, the B vitamin that helps your cells divide and replenish despite an excess of inflammatory TLR4 activity.
An additional benefit of beets is betaine (and choline, if we're being particular). Betaine is an amino acid that cells use to retain water, which protects them from high temperature and high salinity. This pleasantly laconic article by Slow, Elmslie and Lever is an excellent description of betaine's contributions against inflammation of the intestine [2008, Am Soc Nut].
If you are able to eat beets - aka, if you are not swimming in the maelstrom of a flare - eat them! Roasted beets, shed of their fibrous skins, are delicious and so good for intestines that need to build up a defensive. When I'm well, I eat them like apples... although a beet a day is probably not advisable.
I am reminded of the benefits of beets in Crohn's disease, and any gastrointestinal difficulty, for that matter. Among other things, beets are rich in folic acid. Folic acid is part of the B vitamin family. B9, to be exact. B vitamins are very important to cell metabolism, and folic acid/B9 plays a crucial role in cell division.
Cell division is important in Crohn's disease because the epithelial cells that constitute the lining of your digestive tract need to be renewed or replaced every 4-5 days. The tumult of drastic pH change and absorption dynamics makes it necessary for cells to regenerate in order to function optimally. In the case of Crohn's disease, this turnover does not occur normally, due, in part, to a deficiency of folic acid.
Epithelial lining not only replaces itself regularly, it is also tagged with immune system markers (TLR4 receptors). TLR4 is one of several genetic components of Crohn's disease. It is a gene that codes for lipopolysaccharide signaling (LPS), bacterial recognition and subsequent immune response. The increased expression of TLR4 in the intestinal epithelium of Crohn's patients disrupts the LPS signaling pathway, which contributes to inciting the immune system to destroy its own tissue [Franchimont et al 2004, Brit Med J]. TLR4 is also known as TNFα, the factor that Remicade and other biologics work to suppress.
What does this have to do with beets, you ask?! Beets are a solid source of folic acid, the B vitamin that helps your cells divide and replenish despite an excess of inflammatory TLR4 activity.
An additional benefit of beets is betaine (and choline, if we're being particular). Betaine is an amino acid that cells use to retain water, which protects them from high temperature and high salinity. This pleasantly laconic article by Slow, Elmslie and Lever is an excellent description of betaine's contributions against inflammation of the intestine [2008, Am Soc Nut].
If you are able to eat beets - aka, if you are not swimming in the maelstrom of a flare - eat them! Roasted beets, shed of their fibrous skins, are delicious and so good for intestines that need to build up a defensive. When I'm well, I eat them like apples... although a beet a day is probably not advisable.
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