Category Archives: Nutrition

Ever Heard of Kernza? Deep Roots help Save the Planet!

Below is an excerpt to a great article helping explain one aspect of sustainability.  Click on the link at the bottom for more…

“Human life on this earth does not exist without healthy soil,” Tessa Peters, commercialization manager at The Land Institute, says. “We need grain crops [for foods] like bread, rice, pasta, and all of those are based on an annual agriculture, which is extractive. The development of a perennial agriculture that’s regenerative is essential to human life, because it means that we are not washing soil away, so we are able to survive the current existing climate crisis.”   MORE HERE

Covid 19 and our Food Supply

If you’ve been wondering about why/how your grocery store is operating and behaving right now…or if you’ve been wondering about how safe your food is, or how safe a restaurant’s food is, OR, if you’ve been wondering about when or if your money OR your food supply will dry up and how you will handle it, you can educate yourself a bit here .

And…to take your mind off of the sobering information in the article, please enjoy these pretty pictures of a July 4th Grillout!

A Brussels Sprouts Primer

Hurry, quick!  If you love Brussels Sprouts get them now before they leave the store.  In the US, fresh runs from about June to January.  But DID YOU KNOW…they get their name from where they were originally mass cultivate – Brussels Belgium?  They’ve been widely enjoyed since the 1500’s over there…but just in the 20th century did they gain in popularity in the US.  Mostly from California, you can get them frozen all year round, but fresh is best.

LOADED with good stuff our bodies need, BS (you know what that means right? and it’s so fitting since they can smell like a fart if you overcook them 🙂 ) are a super food.  Coming from the cruciferous veggie category, they contain the metals and micronutrients we need along with loads of Vitamins A, C, K, and B6, not to mention folic acid and fiber.

Lula’s BS recipes include but are not limited to Roasted (simple and our favorite),  Dijon Garlic, and a magnificent festive Fennel & Pomegranate Salad.  Relax…they won’t make YOU smell like a fart!

Nuts about Almonds

Shelling out for a bag of almonds might not be a bad idea if you need to lower your cholesterol.  Almonds are recognized as a cholesterol-lowering food; studies also show that they can reduce the risk of heart disease.

One ounce of almonds, about 25 nuts, contains 164 calories and 1.10 grams of saturated fat.  That same ounce is also a good source of protein, potassium, vitamin E, and magnesium, and has no cholesterol.

The “ancients” seemed to already know these facts.  Ancient desert nomads combined almonds with chopped dates, bits of pistachios, sesame oil, and breadcrums and rolled them into balls.  The world’s first trail mix!!

King Tut apparently knew the nutritional value of almonds.  Several handfuls of them accompanied him into the tomb, perhaps to nourish him on his post-life journey.

Lula’s for Lunch…and More! Catering www.lulasforlunch.com uses all KINDS of nuts in every way possible.  We LOVE them for their deliciousness and their nutritional value.  We always label our foods that contain nuts, however, for our clients that may have nut sensitivities .

Bourbon Pecan Bark
Bourbon Pecan Bark

Quinoa – The Red White and Black Of It

Native to South America, the quinoa seed comes in 3 different varieties, and I like them all – particularly together.  Sometimes its hard to find the blend though, and when I can’t I’ll settle for red.

White quinoa is the most plentiful; it is the largest and has a nutty vegetal flavor and the softest texture of the three.  Red is next in size and is crunchier because it has an outer seed coat that makes it even nuttier (any reason, you think, why this would be my fave?!?)  Black is the tiniest and the crunchies with an even thicker seed coat.

The reason I personally like to mix them is because the white explodes and is fluffiest, the red has the best flavor and texture (to me – this is personal folks!), and the black will virtually always remain crunchy.  Interesting flavors and textures always make for a more delicious meal!  Lula’s Catering makes soups and stews with quinoa as well as entrée salads and side dishes.  It’s packed with nutrition and is gluten free … a real winner!  For more tips & tidbits from Lula you can always go here – just type in your key word question and I’ll probably have some sort of answer!!  With love, Lula

You’d Better Get Used to Seaweed!

It might be a major diet component in the coming decades…but for NOW, we’re just going to discuss Kombu – a dried kelp that contains “umami” (specifically glutamic acid but what do you care?!?).  If you missed that post look it up!

Kombu is used in Japanese (and my) cooking to enhance umami in many dishes – it can be found in Asian markets and these days quite a few grocery stores in dried form.  Kombu is also a vegetarian source of the brain function enhancing Omega 3 fatty acid.

Just drop one 2×2 square per quart of liquid into soups and stews (think vegetable soup, tomato sauce) and pull it out when the liquid begins to simmer.  You don’t want to forget it-  bitter compounds form at a full boil.  But you WILL add that indefinable “what is IN this that makes it so rich and tasty?!?” vibe if you pull it out at the simmer!  If you liked this tidbit you can get one weekly here!

Pumpkin Packs a Punch!

Pumpkin seeds are one smart snack. They’re rich in zinc, a mineral vital for memory and thinking skills. They’re also packed with magnesium, a mineral that fights inflammation and contributes to the creation of new brain cells.

In addition, pumpkin seeds contain a hefty amount of tryptophan, an amino acid that the body converts to the good-mood chemical serotonin. As if that’s not enough, pumpkin seeds contain a wide variety of antioxidants that may slow brain aging.  At Lula’s for Lunch…and More! Catering , we  toast our pumpkin seeds and use them in many salads as well as garnish entrees for a satisfying crunch!  This picture is of our Citrus Avocado Salad.  Now, drool!

Another “Brainy” Food – the PINEAPPLE!

Underneath its spiny exterior, pineapples pack a brain-boosting wallop. Bromelain, an enzyme found only in pineapples, keeps blood platelets from sticking together and forming clots. These clots can break off from artery walls and interrupt blood flow to the brain, setting you up for a memory-damaging stroke.  Pineapples are also rich in folate (aka vitamin B9), which can help make you more alert and better able to focus!

The Holy Grain Grail Part 2, and Watch Lula on Channel 9 at 10AM!

OK, before we get to the grain…it’s Organic Harvest Month! Tune in to ABC Channel 9 (WCPO) at 10AM today and learn different ways to celebrate from Lula!  Now…on to some MORE good stuff:

Fun, tasty other Grains that do contain some gluten:

Rye Berries – Low Gluten, one of my faves.  LOVES me some rye and pumpernickel breads!

Wheat Berries – This is the whole kernel with bran and germ intact.  Chewy, sweet, and nutty.

Barley – eat this hull-less or hulled, but not pearled – it contains more bran that way.

Farro – This is an ancient wheat grain that is great in salad and soup – you can even make “farroto” with it – in place of risotto … it’s very creamy when the starch releases!

Freekeh (or Farika)  – This is smoked or roasted under-ripe wheat that makes an EXCELLENT alternative tabbouleh.

Spelt – This is a fun one – used in ALOT of our breads.  Spelt has a smooth shiny outer layer that stays intact when cooked.  Think Sautes.

There!  Get your HEALTHY grain on!  For more tips and tidbits click here .

The Holy Grain Grail Part I

There are many grains out there to try; and not all alternatives to wheat are gluten free – here’s a primer on many of them, broken down by gluten free (a must for celiacs) and lower gluten (tolerated by many with gluten allergies) – we’ll discuss Lower Gluten next time.

GLUTEN FREE

Millet – high in fiber, mild flavor.                                                                                   Wild Rice – actually a grass found around fresh water.                                  Amaranth – A seed and a COMPLETE protein (think filet mignon!)       Sorghum – highly absorbent for sauces/dressings                                  Black/Forbidden Rice-resembles wild rice but cooks more quickly and colors broth/sauce a deep brown-red. One of Lula’s faves!                Oats – watch out that these come from a “Certified GF” mfg.                    Quinoa – another COMPLETE protein.                                                                    Teff – 1/100th the size of a kernel of wheat!                                                        Buckwheat – another of Lula’s faves…try our crepes!                                     Corn – try Silver Queen or any sweet white – amazing!

Hope this helps on your next grocery store adventure!  More tips and tidbits like this can be found if you subscribe here.