Page 7 - BrockCoNewsletter-MarApr-2023.indd

MIC S & MAC S: SEEDS
A seed is a source of life and many beneficial arthritis-fi ghting nutrients, fl ax contains a It’s easy to fortify your foods with seeds. A

nutritional and immune-boosting compounds. chemical that wards o cancer. combination of flax, hemp, and chia with whole
Not only that, seeds also add remarkable fl avors Seeds are fi lled with nutrients, but they may grain oats, nuts, and fresh or dried fruits make

to all types of food, including bread, cereals, have to be prepared in specifi c ways to get muesli, a filling cereal or topping for yogurt.
cakes, and stews. the most out of them. The body absorbs Substitute pumpkin seeds for chickpeas for

Surprisingly, chia and fl axseeds are bursting the nutrients in fl axseed in powder form. hummus with a light yet distinctive flavor. The

with omega-3 fatty acids. A tablespoon of Chia should be served with water or milk, slightly nutty flavor and crunchy bits in lemon
poppy seeds has 10% of your daily calcium or soaked in water to create a gelatinous poppy cake come from the poppy seed.
requirement. Pumpkin seeds boast bone- substance from which the body can easily Make seeds a part of your everyday diet for
building magnesium. Pumpkin seed, hemp, extract benefi cial compounds. No special welcome fl avor, texture, and nutrition.
and chia, which technically is a nut, protect prep is needed to get the health benefi ts Source:
the heart. Hemp is a complete protein source of pumpkin, sunfl ower, sesame, and poppy https://health.clevelandclinic.org/the-6-best-
that contains all nine amino acids, one of seeds. Just pop them in your mouth. While seeds-to-eat/
which reduces the risk of developing heart all the seeds taste pretty good raw, roasting https://www.health.harvard.edu/nutrition/
disease. In addition to its heart-healthy and them brings out heartier fl avors. quick-start-guide-to-nuts-and-seeds

From the Kitchen:

MUSHROOM ORECCHIETTE PASTA

Serves 6 Heat the remaining tablespoon of olive oil
INGREDIENTS: in a large, deep skillet or Dutch oven over
¼ cup + 1 tablespoon extra virgin olive oil medium-high. Add the mushrooms and
cook for three minutes, until they become
3 cloves garlic, smashed and peeled
tender and liquid becomes visible in the
14 ounces oyster mushrooms, chopped
pan. Add half of the spinach and cook for
6 ounces fresh baby spinach (about 4 cups) two more minutes, until it is wilted.
1 pound orecchiette pasta, cooked according Stir in the pasta and cook for one more
to the package directions
minute. Remove from the heat and stir
1 lemon, zested and juiced in the remaining spinach. It will wilt only
1 teaspoon fi ne sea salt slightly. Next, discard the garlic cloves and
¼ teaspoon ground black pepper pour the oil over the pasta. Add the lemon
Shaved Parmesan cheese (optional) zest, lemon juice, salt, and pepper. Toss all
ingredients to mix well.
DIRECTIONS:
Serve warm, sprinkled with Parmesan cheese.
Pour ¼ cup of the olive oil into a small Source:
saucepan and heat until warm over low heat, https://www.mushroomcouncil.com/recipes/
about two minutes. Only warm the oil, do oyster-mushroom-and-spinach-orecchiette-
not allow it to bubble or simmer. Remove with-garlic-and-lemon/
from the heat and add the garlic cloves. Let
it sit while you are preparing the rest of the Nutrition Information (1 cup serving):
meal. Stir occasionally. Calories 450, Total Fat 16g, Saturated Fat 3.5g,
Unsaturated Fat 12.5g, Cholesterol 10mg,
Sodium 260mg, Carbohydrates 63g, Fiber 5g,
Sugar 4g, Protein 17g