Using Medical Journals to Guide Your Cooking - Immune-Boosting Mushrooms and Inflammation-Fighting Vegetables - Three Favorites Recipes - Two Favorite Movies - Three Thanksgiving Dishes to Try

 

 

Big Vegan's Creamy Triple-Mushroom Fettucine - Is It an Immune Booster Shot?

 

If you received this post via email, click here to get to the web version--there are videos you won't see in your email.

My husband & I returned from a jam-packed wonderful Wellness Forum Weekend late on Sunday afternoon.  After 3 days of sitting, listening, and taking pages of notes I was glad to be home.  And I was so happy that we had a big pot of Sweet Potato Spinach Soup in the fridge for dinner.

Strange factoid:  Both of us are used to eating so much food at home, that we both lost weight on the  meals served in the hotel--in just 2 1/2 days.  I was disappointed that Chef Del wasn't able to prepare the meals, as he did last year.  He's an amazing chef.  This was a hotel's version of plant-based fare.

Biggest surprise:  I got to meet some HHLL readers who attended the conference and introduced themselves to me.  This was so much fun for me--delightful--and totally unexpected!  It was a pleasure to meet, talk, and compare notes with everyone.  I met readers from Florida, Ohio, Wisconsin, Pennsylvania, Idaho, California, and Connecticut.  Hope I'm not leaving anyone out.  Thank you so much for taking the time to introduce yourselves and stopping by to chat. I only regret that we couldn't talk longer.

Lots to report on what I learned at the conference.  But, you'll have to wait until later in the week.

The most practical "I can take-this-back-home-and-use-it"  information came from:

• Janice Stanger, PhD: "Ten Dangerous Nutrition Myths" - I thought I would know everything on this list--I was wrong!
  
• Janice Stanger, PhD:  "It's Toxic Out There: Seven Steps You Can Take Now to Protect Yourself and the Planet" - Except for BPA and teflon, I kind of turn a blind eye to the info on toxins--but Janice definitely opened my eyes.  Think air fresheners, pesticides, household cleaning products, cosmetics, shampoos, body lotion, hair dyes, scented candles, mercury, and more.
• Gene Baur:  "Farm Sanctuary: Changing Hearts and Minds About Animals and Food"  OK, I've got to admit, before hearing Gene, this was the talk I was least interested in.   But, Gene is  a compelling speaker who just laid out the facts & photos about what goes on in factory farming. Think Food, Inc.  Frankly, it's hard to ignore what he had to say--and he made some good arguments about the free-range & pastured livestock industry, as well.  It's not as idyllic & pastoral as I thought it was.  His bit about dairy cows was particularly disturbing, and all new information for me.
• Dr. Caldwell Esselstyn, Jr:  "Yes, You Can Prevent & Reverse Heart Disease"   OK, I've heard this talk at least 4 different times--in short, medium, long, & one-on-one versions.   But, it was still a research-packed talk that helps reinforce what I already know--and I still came away learning something new.
• Ann Esselstyn:  "How to Set Up a Kitchen to Prevent & Reverse Heart Disease" - More reinforcement to carefully read labels, add greens every chance I can, skip the desserts, and keep a lid on the nuts!  I hope I can have half as much energy as Ann does when I'm her age.  She's a testament to the plant-based diet.  And who do you think I saw at my early Monday morning yoga class?  You guessed it!

 

Thanksgiving is Around the Corner!  Let's Talk Recipes for the Holiday Weekend

 

Thanksgiving is fast approaching--and I just have to share three new recipes that have  knocked-my-socks-off since returning home on Sunday!  And it's only Tuesday!  You just might want to try them out on your guests over the long holiday weekend.

• Creamy Triple-Mushroom Fettucine--This just might be one of the best dishes my husband has ever made.  It's from Robin Asbell's Big Vegan.
• Sweet Potato, Spinach, Fire-Roasted Tomatoes, & (a little) Peanut Butter Soup  It's from Quick-Fix Vegan.
• French Lentil Dijon Chipotle Spread--It's a sandwich spread, it's a dip, it's easy & it's delicious. It's from Cynthia Lair's Feeding the Whole Family.  Recipes for Babies, Young Children & Their Families.

 

The Janice Stanger Research Connection to These Recipes

 

According to some of the research presented by Janice Stanger at the Wellness Forum's Fall Conference, each of these recipes brings a little something to the table when it comes to giving us an immune-boost.

• Two of the recipes contain mushrooms--the evidence for their immune-boost is mostly preclinical, in the test tube, culture dish or animal stage.  We'll have to wait a bit for the randomized-controlled human trials.  But, there's no harm in getting a head start, in case the preclinical studies pan out some day.  Mushrooms have been used medicinally in many traditional cultures for years.
• The soup recipe is filled with vegetables high in anti-oxidants, and they are cooked quickly, retaining their immune-boosting benefits. This is research you can take to the bank.

 

Janice Stanger's Myth-Buster #9 - Chicken Soup Is the Best Food If You Have a Cold, But It's Not Because of the Chicken!

 

Check out the title of the study Stanger shared with us.  It was published in 2000 in the prestigious respiratory medicine journal, Chest.  And then it was re-published in Chest's 75th year commemorative issue in 2009!  This article has been a long-time favorite.

Special Report:  Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro (in the test tube or culture dish). Rennard, BO, et al.  Chest  118(4):1150-1157, October, 2000.  Want to read it?  Here it is!

Here's the research behind what makes chicken soup good for the common cold:

Back in 2000, Barbara Rennard & her colleagues tested each component of a special recipe for Grandma's Chicken Soup.  One at a time they tested each ingredient of the soup to see which one had the strongest effect on inhibiting the immune response that's responsible for our miserable cold symptoms.

Which ingredient do you think had the most potent effect on inhibiting neutrophil migration?

• Chicken
• 3 Onions
• 1 large Sweet potato
• 3 Parsnips
• 2 Turnips
• 11-12 carrots
• 5-6 celery stalks
• 1 bunch of parsley
• Salt & pepper

Turns out, all the anti-inflammatory action of the soup came from its lightly cooked vegetables--not from the chicken.  The chicken broth had no benefit at all on inhibiting neutrophil chemotaxis.  Zippo.  That is...until the vegetables were added to it.

All the benefits of the broth on human immune cells came from the vegetables--and cooking them just 8 minutes was the optimal time--just until they were tender.

Take home message:  Don't overcook your vegetables!

 

"That some interaction takes place during the cooking seems likely as the soup acquires maximal inhibitory activity shortly after adding the first group of vegetables. 

While still active, inhibitory activity does decrease slightly during the later stages of the preparation.

The current study demonstrates a statistically significant inhibition of neutrophil chemotaxis by (vegetable) chicken soup in vitro.  This was not an "in vivo" (human) trial.

[Just to be perfectly clear]  The current study assessed a single measure of the inflammatory response, migration of neutrophils."

 

If you want an extra immune system boost--Dr. Stanger recommends you think about adding more mushrooms to your meals.

They've got more than 300 compounds that will increase the production of white blood cells and boost your immune system.  The #1 mushrooms for boosting immunity are: shiitake, maitake, & reishi, but, even white button mushrooms have recently been shown to have plenty of immune-boosting power.  Check out this article,  "The Effects of Mushrooms During Inflammation,"  BMC Immunol. 2009 Feb 20;10:12.  You can read it here.

So, here's the interesting way mushrooms work in the presence of disease--they seem to promote an appropriate immune response--inhibiting tumor growth or even destroying disease-causing microbes--but leaving healthy cells or beneficial bacteria alone.

Here's an example:

In a recent study of treatment for gingivitis (gum disease), researchers tested a mushroom extract against mouth bacteria.  Then they compared the results to what happens when a commonly used gingival mouthwash, chlorhexidine, is used.

The cholhexidine killed both the gingival-causing bacteria, as well as the benefiical bacteria in the mouth.

The mushrooms, on the other hand, had an appropriate immune response--and killed only the gingival-causing bacteria.

Read the full article here.  Ciric, L. et al "In Vitro Assessment of Shiitake Mushroom (Lentinula edodes) Extract for Its Antigingivitis Activity,"   J Biomed Biotechnol. 2011; 2011: 507908. 

As much as I'd like to believe that mushrooms can perform magic on humans, at this point in time, most of the immune-boosting mushroom research is being done in the test tube, the culture dish, or on animals.  I checked PubMed, The Natural Standard Database (the authority on integrative medicine , Sloan-Kettering's Integrative Medicine Database, & more). 

The results are positive, but we'll have to wait to see the randomized-controlled human trials, for the final word. Personally, I wouldn't be surprised if we see something positive--not as a cure--but as an immune-booster.  

As for me, I'm going to add mushrooms whenever I can--they taste great, and I'm betting they're health-promoting.

Looking for some other natural cold or flu-fighting tools to put in your arsenal?  Read this HHLL post from 11/09:

Advice From the Experts on How to Protect Yourself From Colds and Flu. How to Boost Your Immune System and Avoid Germs. What Foods and Supplements Will Help the Most?

And Now for the Recipes!

Immune-Boosting (Maybe In Vitro) Creamy Triple-Mushroom Fettucine (from Asbell's Big Vegan)

 

Creamy Triple-Mushroom Fettucine

 

Creamy Mushroom Sauce for the Fettucine

 

Browning the Sliced Seitan for the Fettucine

 

A big thank-you to MLB, a blog reader in Philly who recommended Robin Asbell's Big Vegan to me.  So far, everything I've made from it has been amazing.  And I only have 348 recipes to go.

We had this for dinner last night and I just couldn't believe how fabulous it was.  It's got a dense, rich, and creamy sauce with just a hint of wine & spice.  The seitan provides just the right texture & mouth feel--not to mention, it's a huge protein boost.

If you want to get fancy, sprinkle a teaspoon of toasted chopped walnuts on top. 

Get the recipe on one page here.

 

Nutrition facts are for 1/4 of the recipe that includes the walnuts.

Nutrition Facts Big Vegan Creamy Triple-Mushroom Fettucine wt Walnuts
Serving Size: 1 serving
Amount Per Serving
Calories	396
Total Fat	5.1g
Saturated Fat	0.4g
Trans Fat	0g
Cholesterol	0mg
Sodium	382mg
Carbohydrate	57.5g
Dietary Fiber	7.6g
Sugars	4.2g
Protein	26g
Alcohol	2.7g
Vitamin A 18% Vitamin C 19% Calcium    16% Iron 30%

 

 

 Sweet Potato, Spinach, Fire-Roasted Tomatoes & a Bit of Peanut Butter Soup

 

 

Sweet Potato, Spinach, Fire-Roasted Tomatoes and a Bit of Peanut Butter Soup

 

My husband picked out this recipe from Robin Robertson's Quick-Fix Vegan to try last Thursday night, when I worked late.

This one is definitely going to go on my Go To Quick-Dinner List.

It's got it all.  Speed.  All the nutrient-dense ingredients.  Lots of spice.  And it smells heavenly.

I brought some of our left-overs to work yesterday, and every one of the healthy librarians who tasted it gave it a huge thumbs up.  I promised them I'd post it today!

Robin Robertson says it serves 4.  Don't believe her.  We always eat huge portions, and we got at least 6 servings out of it!

Click here for the recipe on one page.

 

Nutrition Facts are for a heaping two-cup serving made with Better'n Peanut Butter & no crushed peanuts

 

Based on using Better'n Peanut Butter & no chopped nuts

Nutrition Facts Quick-Fix Vegan 2 cup serving Enlightened Sweet Potato Spinach Soup
Serving Size: 1 serving
Amount Per Serving
Calories	148
Total Fat	1.5g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	554mg
Carbohydrate	28.7g
Dietary Fiber	7.1g
Sugars	11.6g
Protein	6g
Vitamin A 159% Vitamin C 46% Calcium    15% Iron 17%

Cynthia Lair's Protein-Packed French Lentil Dijon Sandwich Spread/Dip with Chipotle

 

 

French Lentil Dijon Spead/Dip Ingredients

 

French Lentil Dijon Dip - OK It's Not Much to Look At - But It Really Tastes Delicious

 

French Lentil Dijon Sandwich Spread with Roasted Red Peppers 

 

My son & daughter-in-law's friend, natural foods chef Eli, of "Eat with Eli", brought over her favorite cookbook as a gift, to celebrate the arrival of their new baby girl in October.   Cynthia Lair's  Feeding the Whole Family.  Recipes for Babies, Young Children & Their Parents.  Sasquatch Books, 2008.

Cynthia is a cooking instructor at Bastyr University in Seattle and she has a quirky/funny cooking video website called:  Cookus Interruptus, How to Cook Fresh Local Whole Foods Despite Life's Interruptions. It's really a blast (with a title like that!)--and even though Cynthia doesn't cook exactly as I do--she's got some excellent cooking tips, techniques, information, & recipes on her site.  Check it out.

 

 

Now, back to the French Lentil Dijon recipe.

This recipe just jumped out at me when I leafed through Lair's cookbook.  It takes all of ten minutes to prepare--and it's star ingredient is French Lentils--one of the best beans out there.  High in taste, iron, protein, the amino acid lysine, and fiber.   This dip is loaded with flavor & keeps in the fridge for about a week.

I've served it as a dip, and a sandwich spread.  Add a little avocado, tomato, lettuce, sprouts, & roasted red pepper and it can't be beat for a fast nutritious lunch.   It's last minute pantry food.

I've since shared it with my kids, the healthy librarians at work, and some of my friends--and now with you.  But thank Cynthia Lair, not me.

Everyone seems to add their own special flair to it.  Mary, the librarian added the chipotle, and I'm now adding it to mine!  Snez added a green onion.

Warning:  You must use French Lentils.  Not brown. Not red.  Only French.  If you're lucky enough to live near a Trader Joe's, use their already steamed, long-shelf-life lentils that come in a light blue box.  You'll find them either in the produce or the meat & cheese refrigerated cases.   These are French, and they really speed up the prep time.

Last thing:  It really works best to make this in a processor, although a VitaMix will also work--it's just harder to clean out.

 

Get a copy of the recipe on one page here.  Note: When I made this on 11/22/11 I noticed I had forgotten a key ingredient--1 tablespoon of lower-sodium tamari (or soy sauce)--and I didn't mention that the pepper in the recipe was ONLY if you weren't using the chipolte.  Sorry, if I ruined anyone's recipe!  My recipe has now been corrected--and it tastes delicious!

 Nutrition info is based on three servings for the recipe

Nutrition Facts Healthy Librarian's French Lentil Dijon Sandwich Spread
Serving Size: 1 serving
Amount Per Serving
Calories	133
Total Fat	3.3g
Saturated Fat	0.3g
Trans Fat	0g
Cholesterol	0mg
Sodium	433mg
Carbohydrate	15.9g
Dietary Fiber	5.9g
Sugars	2.2g
Protein	7.4g
Vitamin A 0% Vitamin C 3% Calcium    2% Iron 14%

 

Movies for Grown-Ups - Two I've Recently Seen That I Can't Stop Thinking About

 

Take Shelter

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

In a Better World

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

Three Recipes on My Tentative Thanksgiving Menu

 

These three were recommended by MLB in Philly.  She LOVES the mushroom soup, and the waldorf salad.  She hasn't tried the chocolate-pumpkin bread pudding, but the NYT's Tara Parker-Pope swears by it.

Roasted Triple Mushroom Soup--Nix on the olive oil and sour cream.  Use vegetable broth.

Chloe Coscarelli's Chocolate-Pumpkin Bread Pudding--I'll use faux coconut milk, not sure whether I'll use sugar or maple syrup.

Kale Waldorf Salad--Honey Crisp apples.

Comments

[Leslie]

These recipes are not friendly for your cooking, but thought the smashed turnips might be interesting to modify:
http://well.blogs.nytimes.com/2011/11/14/the-meatball-shop-goes-vegetarian/
I always liked pickled turnips and with the horseradish, it sounds really delicious. I would volunteer to make a modified version of this if anyone else is interested.
XO, Daughter-in-law.

[Leslie]

Readers: the turnips are NOT pickled in this recipe...
My grammar/writing is just a bit off at 3 am during a newborn feeding (which requires a baby to be held in an upright position for awhile, necessitating entertainment in the form of attempting to respond to MIL's latest post)

[Teresa Kato]

Hi, I'm the fan from Idaho who introduced myself in the hall at The Wellness Forum conference. It was such a treat to meet you in person that I'm compelled to stop lurking and actually respond to a post!
My sister (we spoke near the non-Chef Dell appetizer line- she and I were the late registrants who didn't get the memo about evening attire!) and I are back in Phoenix and still digesting our experience at the conference. We learned a lot and, like you, had lots that we already knew reinforced. All in all (other than the food) a great experience. Your summary here is helping us to sythesize all of it, a new reason for me to appreciate your blog!
Hope to run into you again in the future...
Teresa

[Happy Rehab Doc]

Ok so the other night I was reading this blog entry and my husband looks over my shoulder & says--"wait, let me see that!" He then proceeds to read your whole post, say "wow this is a good blog!" Then he proceeded to salivate over the fettuchine & say, "we HAVE to make that!!":-) It was rather hilarious & I agree with every one of his opinions!

Love the portion in which you cite the literature on inflammation fighting foods (mushrooms yum!). My best friend (another medical librarian!) is encouraging me to include links to the data that I reference in my blog & I think I'm going to do that because reading through your sources was very helpful! I'm so new to the whole vegan/power of food to heal world & I love that I learn more every day! Thanks so much for helping me on that journey!:-)

[The Healthy Librarian]

Les,

Up at 3 with the little girl? Oh no! Glad I could provide some entertainment. I checked out the turnip recipe--looks promising, maybe plain soy yogurt for the sour cream. I've never knowingly eaten turnips. Let's do it!

Teresa, It was great to meet you--& your sister, but I wished we had more time to talk. Yep, it was a terrific weekend, food aside. But there was lots of info to digest. Hope to summarized the best of conference sometime soon.

HR Doc--Tell your husband thanks, from me. He's definitely a discriminating reader--and you 2 will love that triple mushroom dish--the sweet potato & spinach soup, too.

It's too bad I have so little free time to share all the validating diet versus disease research that passes my desk daily--and it's a huge waste of research $$that physicians & the public are ignoring all the research that can be summed up like this: Eat plants, ditch oil & sugar, cut back on the alcohol, exercise like you mean it & stretch with yoga!

[Happy Rehab Doc]

I agree with all those recs HL & share your frustration about the data that are getting ignored!!!!

[Barb]

I just made the Triple Mushroom Fettuccine. It was excellent. Thanks for another great recipe! Love your blog.