The Nourishing Gourmet

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Does Lemon Water Offer Benefits?

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Lemon water is a wonderful way to get hydrated and all of the benefits of citrus fruits into your diet. Research, tips, and methods shared here. -- The Nourishing Gourmet

Years ago I started the practice of drinking lemon water in the morning before I ate. The habit didn’t stick for my morning routine, but I’ve been enjoying drinking lemon water in recent years throughout the day.

I’ve long found the habit helpful when I was starting to catch a virus, but more recently I’ve had several Lyme patients mention to me that they feel better when drinking plenty of lemon water – especially when they are experiencing the dreaded “die-off” effect.

One simple reason we may experience this is because lemon water adds a small amount of minerals and vitamins to water, and helps replace electrolytes. I’ve found that I feel hydrated faster with lemon water in comparison to plain water. Sometimes I add a pinch of sea salt too.

But there may be more benefits than just simple hydration. Lemon juice is a source of vitamin C and flavonoids which could both offer benefits. I’ve personally found supplementing with vitamin C helpful, but lemons are an excellent source of vitamin C in their whole food form.

Here is some information on citrus flavonoids and other citrus benefits, and another study on the nutritional properties of citrus. A Japanese study found a positive correlation to lowering blood pressure in walking and lemon ingestion, and a study on mice found that lemon juice was helpful in protecting the liver from alcohol injury.

One of the (many) reasons the Mediterranean diet is thought to be so healthful is because of their abundant citrus in the diet. This quote from the research, “Citrus as a Component of the Mediterranean Diet” gives a good idea of the nutritional power of citrus as a whole.

“Citrus fruits have well-documented nutritional and health benefits. Since ancient times that citrus has been used not only as food but also in folk medicine to treat some complaints: bronchitis, tuberculosis, cough, cold, menstrual disorder, hypertension, anxiety, depression and stress (Favela-Hernández et al., 2016). They can actually help preventing and curing some diseases and, above all, they are essential in a balanced and tasty diet. Citrus fruits do not possess sodium, fat and cholesterol, but are sources of several minerals (potassium, calcium, phosphorus, magnesium, copper), vitamins (C, B1, B2, B3, B5, B6, B9), dietary fiber and secondary phytochemicals (carotenoids, phenols, including flavonoids, coumarins, limonoids, alkaloids and essential oils) which alone or in combination have been referred as being able to prevent inflammation, degenerative diseases, heart disease and even cancer (Ejaz et al., 2006; Lv et al., 2015).Potassium not only helps to maintain the body’s water, acid balance and normal pressure, but also is important in transmitting nerve impulses to muscles as well as in the muscle contraction (Economos & Clay, 1999). Vitamin C plays a key role in the absorption of inorganic iron; which can aid in the treatment of anaemia provided that adequate medicines are also administered. This vitamin is also important in the formation of collagen. A deficiency of this vitamin is responsible for the weakness of those tissues in which collagen is an essential element (ligaments, tendons, dentin, skin, blood vessels and bones). ” Read more: Citrus as a Component of the Mediterranean Diet (PDF Download Available). Available from:  [accessed Jan 25 2018].

Crystal over at MoneySavingMom.com has talked about how she drinks an entire gallon of lemon water every day and that it made a huge difference in her health and energy. She’s not alone in experiencing positive effects – though not everyone chooses to drink quite that much lemon water.

I do know that I feel better drinking it, so I have continued the habit. I don’t argue with success!

Lemon water is a wonderful way to get hydrated and all of the benefits of citrus fruits into your diet. Research, tips, and methods shared here. -- The Nourishing Gourmet

Tips for Lemon Juice Consumption:

Morning Cup of Lemon Juice Tea: In a cup of warm/hot water, squeeze half of a lemon and stir in honey to taste. (Some add cayenne pepper as well). Drink in the morning before breakfast.

Pre-make Lemon Water for the Day: Whether you are aiming for eight cups or a gallon of water, you can premake your lemon juice for the day. I use about 4-5 tablespoons of lemon juice per eight cups (it doesn’t need to be exact).

Drinking it Freshly Squeezed: I often like to squeeze a half of a lemon in a glass of water as I’m thirsty throughout the day. To make this practical see my notes below about my lemon squeezer.

Hot Lemon Mint Tea: I also make this Lemon Mint Tea, that uses a whole lemon, peel and all.

In Smoothies and Juices: I also enjoy adding a small wedge of lemon (seeded, but peel left on) to my smoothies and juicing it with veggies. (When using lemon peel make sure you are using organic lemons and wash them well.)

Hand Juicer I Love: I got tired quickly of hand squeezing lemons or using inadequate lemon juicers. My husband got me this lemon juicer (pictured above), and it is amazing! It gets all of the lemon juice out easily, and also doesn’t put stress on my hands. (Make sure you use it correctly. The lemon half goes in “backward” so that it is turned inside out as it is squeezed.)

Vanilla Lemonade: If you aren’t used to the sourness of lemon water, you can use vanilla stevia to sweeten it. Vanilla lemonade is good!

Bottled Lemon Juice: If you would like to use bottled lemon juice instead of fresh, choose glass if you can. This organic lemon juice is a great choice. Not only will you avoid plastic chemicals, but it will also have more stable vitamin C in it according to this research, “Regarding packing material, vitamin C in fruit juice is quite stable when stored in metal or glass containers, whereas juice stored in plastic bottles has a much shorter shelf-life. ”

Don’t brush your teeth directly after drinking any citrus juice (wait at least 15 minutes). I also like to swish ph neutral water in my mouth afterwards to protect my teeth.

What about you? Have you found lemon water helpful?

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Creamy Instant Pot Rosemary Garlic Mashed Potatoes (Dairy-free options)

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These creamy mashed potatoes made in the Instant Pot are flavorful, easy, and lip-smacking good! Dairy-free options, as well. -- The Nourishing Gourmet

The secret to these amazing mashed potatoes is the rosemary and garlic simmered in the milk. Between the rich coconut milk, butter and the flavorful herbs, this is hard to stop eating! I used coconut milk, and we were surprised at how much the herbs and garlic mellowed the flavor of the sweet milk. Regardless of what milk you choose to add (whole milk, homemade almond, or coconut), this rosemary and garlic milk mixture is a lovely secret to great mashed potatoes. Of course, the butter doesn’t hurt either.

I do not recommend store bought almond milk in this recipe, but you can make what is essentially an almond milk “cream” that is very mild in flavor but ultra-creamy.

I can’t take credit for the idea as I learned about this little trick from a Bon Appétit video, and then adapted the recipe to the below. Thank you Bon Appétit!

To make this completely dairy-free, I have had good success using a mild extra virgin olive oil in the past. Because it will still have a stronger flavor, I wouldn’t add the same amount as the butter I used in the recipe, but rather add to taste and texture. Start with ¼-½ cup and then add to desired taste.

Needed Equipment and Ingredients:

These creamy mashed potatoes made in the Instant Pot are flavorful, easy, and lip-smacking good! Dairy-free options, as well. -- The Nourishing Gourmet

Instant Pot Creamy Rosemary Garlic Mashed Potatoes

  • 5 pounds of potatoes ( I used russet potatoes)
  • 2 cups of coconut milk, or homemade almond milk (Or use whole milk, half and half, or part whole milk and part cream).
  • 1 whole head of garlic
  • 1 large sprig of rosemary
  • 1 teaspoon of pepper
  • 2 teaspoon of salt (plus more)
  • 2 sticks of butter, cut into 1 tablespoon pieces (see note above for replacing with olive oil)

1. In a large instant pot, place either the rack that comes with the standard Instant Pot or a steamer. Add 1 cup of purified water.

2. Peel the potatoes, rinse them, and then cut into quarters. Place in the Instant Pot. Put the lid on, and put the little knob to “sealing”. Hit “manual” and then set for 8 minutes on high pressure. Once they are done, push the knob on the top of the lid to “venting” (carefully as steam will come bursting out), and allow to de-pressurize. Once that’s done, take off the lid and check to make sure the potatoes are fully cooked by poking a fork into a large piece. If for any reason they aren’t fully cooked, put the lid back on, put knob to “sealing” and manually add 1-3 minutes to finish the cooking time.

3. While the potatoes are cooking, add the coconut milk to a small pot. Carefully cut the head of garlic in half by turning the garlic on it’s side with the roots on one side of the knife and the tip of the garlic on the other. Add to the pan, along with the sprig of rosemary, pepper, and the 2 teaspoons of salt. Bring to a low simmer, and simmer softly for 5 minutes. Remove from heat.

4. When potatoes are done, remove the steamer pan or the rack, and add the potatoes right back into the pot. Add the two cubes of butter. Reheat the coconut milk, if it has cooled all the way, and then pour slowly into the potatoes through a metal fine sieve to remove any floating rosemary or garlic (OR, you can remove the rosemary and garlic with a spoon). Add about half of the milk mixture, and start mashing with a potato masher. Continue to add the milk mixture until the desired texture is reached. Adjust salt and pepper to taste, and serve!

Printable version:

Creamy Instant Pot Rosemary Garlic Mashed Potatoes (Dairy-free options)
 
 
Ingredients
  • 5 pounds of potatoes ( I used russet potatoes)
  • 2 cups of coconut milk, or homemade almond milk (Or use whole milk, half and half, or part whole milk and part cream). http://www.thenourishinggourmet.com/2011/09/rich-and-creamy-homemade-almond-milk.html
  • 1 whole head of garlic
  • 1 large sprig of rosemary
  • 1 teaspoon of pepper
  • 2 teaspoon of salt (plus more)
  • 2 cubes of butter, cut into 1 tablespoon pieces* (see note above for replacing with olive oil)
Instructions
  1. In a large instant pot, place either the rack that comes with the standard Instant Pot or a steamer. Add 1 cup of purified water.
  2. Peel the potatoes, rinse them, and then cut into quarters. Place in the Instant Pot. Put the lid on, and put the little knob to “sealing”. Hit “manual” and then set for 8 minutes on high pressure. Once they are done, push the knob on the top of the lid to “venting” (carefully as steam will come bursting out), and allow to de-pressurize. Once that’s done, take off the lid and check to make sure the potatoes are fully cooked by poking a fork into a large piece. If for any reason they aren’t fully cooked, put the lid back on, put knob to “sealing” and manually add 1-3 minutes to finish the cooking time.
  3. While the potatoes are cooking, add the coconut milk to a small pot. Carefully cut the head of garlic in half by turning the garlic on it’s side with the roots on one side of the knife and the tip of the garlic on the other. Add to the pan, along with the sprig of rosemary, pepper, and the 2 teaspoons of salt. Bring to a low simmer, and simmer softly for 5 minutes. Remove from heat.
  4. When potatoes are done, remove the steamer pan or the rack, and add the potatoes right back into the pot. Add the two cubes of butter. Reheat the coconut milk, if it has cooled all the way, and then pour slowly into the potatoes through a metal fine sieve to remove any floating rosemary or garlic (OR, you can remove the rosemary and garlic with a spoon). Add about half of the milk mixture, and start mashing with a potato masher. Continue to add the milk mixture until the desired texture is reached. Adjust salt and pepper to taste, and serve!

 

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Why I Started Adding Okra into My Smoothie ( And Fruit Okra Recipe)

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Fruit Okra Smoothie - this green smoothie is full of important nutrients! Okra has well documented heath promoting attributes, and adds a lot of body to smoothies!

This beautiful fruit smoothie has a green secret that adds important minerals and vitamins to it, as well as making a frothy texture – okra!

Okra is an unlikely contender for smoothies, yet here I am throwing it into my smoothies. It’s known for being a popular vegetable in many southern dishes, but certainly isn’t known as a typical smoothie addition. So why am I adding it to mine? Besides the fact that it’s an excellent source of whole food fiber, vitamin C and K, and folate, there are some interesting studies looking into possible benefits.

What is Okra?

First, what is okra? It’s a flowering plant from the mallow family. The mallow family boasts of the following well-known family members: cacao, cotton, hibiscus, okra, and durian. Okra is the edible fruit of a variety of hibiscus (so it’s not technically even a vegetable!). Did you notice that “mallow” sounds like “marshmallow”? That’s because the original marshmallow was developed from the gelatinous properties of marshmallow roots, from the mallow family. Okra also can produce a gelatinous texture.

Health Benefits and Studies on Okra

  • Okra helps diabetic symptoms and lowers blood sugar (Source)
  • A lectin from okra may help fight or prevent some cancers. (Source) (Also good information here on contradictions – make sure you check them out!)
  • Could help protect the liver (Source)
  • Okra could also help prevent stomach ulcers (Source)
  • Plus,it could also be helpful for your gut health – both in promoting good gut bacteria and soothing inflammation. (Source)

Speaking from a culinary perspective, it adds a lot of creamy texture to the smoothie because of its gelatinous (otherwise known as mucilage) texture. I love the texture, and it only adds a mild taste to the smoothie. However, I will warn you that my children have all informed me that they are not a fan of the “weird green vegetable” I put into the smoothies. Although, I’ve heard reports of many children not even noticing it in their smoothies, mine have been too perceptive for me to add it without them noticing. I may try to sneak in very small amounts next time to see if they notice, but for now, I’ve been making my own personal smoothies stuffed full with it! UPDATE: Adding only a small amount was the key! My kids have now drunk several smoothies with small amounts of okra in it without knowing it was there. 

A Notes on Ingredients and Blenders:

I use pre-steamed and pre-frozen sliced okra. It works well and is easy to use. Although technically you could use raw, this recipe suggests pre-steaming it to reduce a slimy texture.

Secondly, you should have a powerful blender to properly blend frozen vegetables. I use a Blendtec, but any brand that can pulverize ice well should work great.

Lastly, for extra nutrition, I’ve been adding two things lately. First gelatin. I like many brands, but lately I’ve been using Super Collagen . Supposedly it’s in in a smaller peptide form so that it is easier to digest. What I like about it is that it is so fine that there is no added grittiness from it. Sadly, it’s not from pastured animals. The other addition I’ve been adding is colostrum from this company – which is a wonderful immune booster. Although some in the family are sensitive to dairy, it appears that we all do fine with it!

Finally, take note that okra is high in oxalates. If you are sensitive to okra, be careful. I don’t seem to be sensitive, but with all things being done in moderation, I don’t eat okra, or other high oxalate foods every day.

Fruit Okra Smoothie - this green smoothie is full of important nutrients! Okra has well documented heath promoting attributes, and adds a lot of body to smoothies!

Okra Fruit Smoothie

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Makes 1 large or two small smoothies. This recipe can have so many variations! Have fun with it.

  • ½ cup of frozen fruit (such as blueberries, raspberries, mango, or peach slices)
  • ¼-½ cup of frozen and sliced okra
  • ½ cup each of kombucha and coconut cream/milk (or 1 cup of desired liquid – kefir, milk, juice, coconut water, etc.), plus extra, as needed
  • ½ teaspoon vanilla extract
  • 1 small ripe banana (adds a lot of sweetness, but sometimes I leave out because they are a bit high in sugar for me)

Add all of the ingredients into a blender and blend on high until very smooth. Stop to scrape sides, if needed, and add more liquid as needed (I often use more).

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Lemon Mint Tea (Using a Whole Lemon)

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A refreshing, anti-inflammatory tea - served hot or cold! -- The Nourishing Gourmet

This easy tea combines the gentle flavor of mint with the bright, fresh flavors of lemon. I drink a quart of this almost every day as it makes me feel more energized and keeps me hydrated. It’s also soothing to drink when sick. Add honey for sweetness or when you have a sore throat. Pour over ice to make a refreshing iced tea!

This definitely has a big lemon punch to it, so if you don’t enjoy flavors on the sour side, don’t steep as long.

I created this method of making tea when I was brainstorming ways to include lemon peel in my diet on a more regular basis. I’ve been working on adding more anti-inflammatory foods into my diet, and lemon peel caught my eye.

Extracts from lemon peel have been studied in a wide variety of applications. It’s been associated with having an anti-cancer effect. 1, 2, It has possible uses for helping with heartburn and cholesterol caused gallstones. 3 Orange peel extracts could help with inflammation as much as ibuprofen. 4 Low Doses of Citrus peel extracts (CPE) “most likely can be used for the treatment of the T cell-mediated liver injury as in autoimmune hepatitis, alcoholic hepatitis, and chronic viral hepatitis.” 5.

Note that many of these studies were done with animals, and are still in beginning stages of research. But so far there is a lot of exciting research showing many potential benefits. My tea is not going to be the same as the strong extracts used in the above studies, but I figure it can’t hurt!

All to say, citrus peels not only add a big oomph of flavor, but they could be helping our health. This recipe is just one easy way to first of all not waste the most flavorful part of the lemon –the peel. But it also is a gentle way to include some of the benefits of citrus peel in your diet.

Notes on ingredients and supplies:

  • I make my tea in this French Press . I leave the lid off while it steeps, so there is no plastic and heat interaction. You could easily do this in a small pot, but I like the convenience of using my French Press.
  • Use whatever favorite mint tea brand you like! We recently planted to several types of peppermint in pots on our porch so that we have fresh available to use in recipes like this. But you can also use bulk peppermint tea,
  • Buy the best lemons you can. I buy organic lemons. Conventional peels may (will) have pesticide residue or waxes. I believe that organic lemons can have some waxes too, but use beeswax based ones. Best case scenario would be getting lemons completely untreated!

A refreshing, anti-inflammatory tea - served hot or cold! -- The Nourishing Gourmet

Lemon Mint Tea (Using the Whole Lemon)

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  • 1 lemon, organic, washed well and thinly sliced
  • 2 bags of peppermint tea, loose tea equivalent, or several sprigs of fresh

Place thinly sliced lemon and peppermint in French Press. Heat purified water to boiling point. Pour over lemon and peppermint tea filling to the band on the French Press. Let steep for 15-30 minutes – the longer you leave it, the stronger it will become.

Drink plain, with honey, and reheated, if desired. I enjoy mine not super hot, so it’s usually perfect after steeping about 20 minutes.

Research Sources:

1. https://www.ncbi.nlm.nih.gov/pubmed/11142088
2. https://www.ncbi.nlm.nih.gov/pubmed/7948106
3. 3. https://www.ncbi.nlm.nih.gov/pubmed/18072821
4. http://www.sciencedirect.com/science/article/pii/S2213453014000056
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121996/

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