Pumpkin Seed (with recipe)

            Pumpkin seeds (also known as pepitas) are crunchy and delicious, raw or roasted. Serve as a between-meal snack, or with cocktails, or toss them in with your fried rice. They are extremely rich in phosphorus, iron, and niacin and contain a good amount of protein, calcium, zinc, and other B vitamins, as well as omega-3 fatty acids. Renowned for their therapeutic effect on the prostate gland, pumpkin seeds are also said to destroy parasitic worms in the intestinal tract.

            If you save the seeds from your next pumpkin, you can prepare them for eating: Dry them well for a few weeks, then peel off the tough outer skin. The inner kernel is edible either raw or roasted. This shelling process can be tedious; some pumpkins have seeds that are easier to handle than others.

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ROASTED PUMPKIN SEEDS

1 cup raw pumpkin seeds

½ teaspoon vegetable oil

1 teaspoon salt

·        Put pumpkin seeds in a heavy frying pan over medium heat. Stir in oil, coating all seeds lightly. Sprinkle in salt. Stir continuously until seeds are puffed up (be prepared for some to pop right out the pan!) and browned – this takes only a few minutes. Incomparable taste!

Omega Fatty Acids (with recipe)

            Omega oils are a family of fatty acids high in EPA, eicosapentanioc acid; DHA, dihomogammalinolenic acid; and GLA, gamma-linolenic acid, most commonly found in deep-sea saltwater fish such as salmon, mackerel, and tuna, as well as in flaxseed, evening primrose, and borage. Some of the long-term beneficial effects of adding omega fatty acids to your diet include smoother skin, lowering cholesterol, as a preventative against high blood pressure, and as an aid to preventing menstrual pain, migraine headaches, and depression. Omega-3 and omega-6 fatty acids are known to be essential for bran function, growth, and development.

            Available in both liquid and capsule form, good quality omega oils should be found in the refrigerator section of the health food store, preferably in an opaque bottle, which ensures that the oil has been protected from light. Fish oil should be purchased only if it is of the highest quality, as many fish are not. If the fish oil leaves a lingering taste in the digestive tract, which it has been known to do, don’t give up completely. Try an omega mixture of flax, evening primrose, and borage oil instead.

            Want to sneak in a mental brain boost for the kids before they go to school? Try the delicious smoothie recipe found below, the kids won’t even notice it’s there and will most likely be clamoring for more. Filling and satisfying, an omega smoothie is the perfect way to start out the day. Trying to live a low-fat lifestyle? Remember, these fats are called “essential” for a reason, and when it comes to health, there are some fats the body simply cannot do without.

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MORNING OMEGA SMOOTHIE

1 banana, frozen

5 strawberries, frozen

15 blueberries, frozen

2 tablespoons omega oil mixture of your choice, such as borage, flaxseed,

            and/or evening primrose

¾ cup grade juice

¾ cup apple or orange juice

1.      The best way to have frozen bananas on hand is to peel them, break them into one-inch pieces and freeze in a plastic bag.

2.      Toss all frozen fruit into the blender with omega oil of your choice, add juice, and blend. For a thicker smoothie, adjust juice accordingly. Experiment with different kinds of juice, coconut is great, as well as fruit combinations.

3.      Serves two.