November 2018 – Sustain and Blume

Super Foods – The Ultimate Guide For 2019

By now you’re surely familiar with the idea of superfoods: healthy, natural whole foods that are jam-packed with nutrients and are full of health benefits. But with so many different superfoods out there and countless different sources touting their varied benefits, it can be hard to keep track of which ones are really the best for you. To help you out, we’ve put together to ultimate guide to some of this year’s most popular and beneficial superfoods. Read on to find out more!

Mushrooms

Not only are mushrooms cholesterol-free and low in fat, sugars, sodium, and calories, they are also great sources of protein, vitamin B, fiber, anti-oxidants, amino acids, and vitamin D. One particular anti-oxidant amino acid, called ergothioneine, cannot be made by humans and is found in nature mainly in fungi. So, the next time you order a pizza, consider adding some mushrooms to complement your pepperoni.

Ghee

Commonly used in Middle Eastern and Indian cuisine, ghee is a type of clarified butter. Ghee is full of healthy acids that promote gut health, decrease inflammation, and have been shown to reduce the risks of heart disease and cancer. In cooking, ghee can be used as a substitution for butter and cooking oils. It’s great for frying due to its high smoke point and is a good alternative for those who are lactose intolerant as the milk solids are removed during clarification. You can also use it as a natural moisturizer for your skin, lips, and nails.

Moringa

You might remember the benefits of moringa from one of our other recent blog posts, but in case you missed it, here’s a quick recap. Moringa leaves and pods are packed full of protein, vitamins, iron, riboflavin, and magnesium. Moringa leaves also have plenty of anti-oxidents that can help lower your blood pressure and balance blood sugar levels. Fresh moringa can be hard to find in North America, but supplements are readily available.

Elderflower

Elderflower is a great anti-viral that can help fight off cold and flu symptoms. Brew yourself a cup of elderflower tea if you’re starting to feel under the weather or, if tea isn’t your thing, look for jams and jellies made from the elderflower berry.

Baobab

Baobab fruit and seed powder are good sources of carbohydrates, potassium, calcium, fiber, phosphorus, and vitamin C. They are also anti-microbial, anti-viral, anti-oxidant, and anti-inflammatory, and have been traditionally used to improve gut health and support the immune system. Native to Africa, Australia, and the Middle East, fresh baobab leaves and fruits can be hard to find elsewhere. If you’re living outside those regions, look for baobab powder that can be incorporated into smoothies, juices, and breakfast cereals.

Cassava

Cassava (also known as Yucca) is a root vegetable full of fiber and anti-oxidants. This superfood can reduce inflammation and lower blood pressure. It’s also great for your skin! You can cook cassava similarly to how you would prepare potatoes and yams, or keep an eye out for cassava flour. This is a great wheat substitute that is paleo friendly, gluten-free, and nut-free!

Avocado Oil

If you’ve been relying on olive oil for years, it might be time to make the switch to avocado oil. Unlike saturated and trans fats, avocado oil is full of healthy fatty acids with anti-inflammatory properties. It also contains chlorophyll which is an anti-oxidant. You can use avocado oil anywhere you would normally use olive oil, butter, or vegetable oils. In addition, its anti-oxidant components make it a great skin moisturizer full of anti-aging properties.

Hemp Seeds

Hemp seeds are full of fatty acids, protein, magnesium, zinc, and iron, and also include decent amounts of potassium, calcium, and phosphorus. These nutritional elements can help fight heart disease, cancer, and high cholesterol. Add a handful of these seeds to your salads and cereals or look for hemp protein powder for your smoothies.

Understanding the health and nutritional benefits of various foods is a great first step in figuring out how to build a healthy diet and incorporate superfoods into your regular meals. Which of these superfoods do you see yourself eating the most? Let us know in the comments!

A Guide To Safe Cookware

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Chances are you’re already thinking a lot about the best foods to put in your body. When you grocery shop, you keep your eyes peeled for labels like “organic” and “non-GMO,” but all that extra effort and energy is wasted if you’re not also thinking about how you cook those healthy ingredients. The truth is that many mainstream cookware products are full of chemicals and toxins that can be extremely damaging to your health and that are linked to diseases like cancer, Alzheimer’s, and autism. But not to worry! There are tons of great cookware products and brands available out there that are completely non-toxic and chemical free. From now on, think of this post as a handy guide to safe cookware that you can refer to over and over again.

What To Look For

When shopping for safe cookware, these are the materials and buzzwords you want to look out for that will guarantee your food makes it to the dinner table chemical-free.

100% Ceramic

100% ceramic cookware (as opposed to cookware with a ceramic coating) is made from natural clay that is free from metals, chemicals, and toxins. Furthermore, because it isn’t coated with anything, there is no risk of that coating getting scratched or peeling away with time and leaving nasty flakes in your food. While ceramic cookware may break easily if dropped, it is dishwasher and microwave safe and is easy to clean.

Cast Iron

Cast iron is ideal for cooking meats and can transition easily from the stovetop to the oven. An enamelled cast iron pan is non-stick without being toxic, while a simple cast iron pan can add a little extra iron to your diet. Cast iron is a favourite among professional chefs and a good skillet, if properly cared for, can last for years. Make sure you do a bit of research to learn how to season a cast iron pan and clean it with gentle soaps.

Stoneware

Stoneware pieces are excellent for baking and can be a great replacement for aluminum baking sheets, muffin tins, roasting pans, and loaf pans. Avoid cleaning stoneware with soap because the naturally porous material will absorb the taste and give your food a flavor you don’t want! Like cast iron, stoneware also comes in enameled and non-enameled versions, and both are healthy, chemical-free options.

Glass

Glass is completely inert so it doesn’t release any toxins and never deteriorates over time. It’s also one of the more affordable materials on this list. However, glass cookware definitely isn’t as multi-use as some other non-toxic products and is primarily used in the oven for baking. At the same time, it can be a great storage option to help you cut down on your plastic consumption.

Stainless Steel

If you’re looking for non-stick cookware that is also non-toxic, stainless steel is a great option. It’s much lighter than cast iron or stoneware and is scratch and chip-resistant. One important thing to keep in mind is that stainless steel does contain small amounts of nickel which could seep into your food over time. For this reason, stainless steel cookware if better used for quick cooks over long simmers and stews.

What To Avoid

You’ll want to stay away from these dangerous and harmful materials found in many popular cookware brands.

Ceramic Coating

Ceramic coatings may easily trick people into thinking that this kind of cookware is non-toxic, but under that thin coating you’ll find synthetic polymers, toxic aluminum, and sometimes even lead. Ceramic coatings aren’t very durable and tend to chip and scratch over time. Not only does this create the possibility of the coating itself getting into your food, it also opens the door to those metals and chemicals underneath which will begin to seep into your food.

Teflon/Non-Stick

Teflon is extremely common as the popularity and convenience of non-stick pans has risen over the past few years. Non-stick cookware may be easy to use and clean, but it is coated with synthetic materials (PTFE/Teflon) that leech toxins when heated. Teflon itself has been showed to release carcinogens, pollutants, and chemicals that have been linked to cancers, fertility issues, and fume fevers.

Aluminum

Lots of recent research has linked aluminum to neurological disorders such as Alzheimer’s disease, ASL, autism, and damage to the central nervous system. While you may have heard that aluminum cookware is coated to prevent these side-effects, the fact is that all cookware coatings can scratch and chip over time, leaving your food vulnerable to the harmful materials underneath. Your safest option is to avoid aluminum cookware altogether, and while you’re at it, swap out your aluminum foil for parchment paper.

With so many options for cookware out there it can be hard to know what the best option is for you and your family. That being said, now that you know what keywords to look for and which to avoid when shopping, you’re well on your way to stocking your kitchen with healthy and natural tools to make sure your meals are as good for you as they can be.

What’s your favorite kind of safe cookware? Let us know in the comments!