about goji berries for nutrition

about goji berriesFennel - Delicious and Nutritious

I love Fennel (the bulb) � which surprises me because I never liked aniseed (even when, at 16, Pernod was the only thing to get drunk on in friends� parents� drinks cabinets!). I�m not that keen on liquorice either and the flavour of fennel is definitely in that taste area � only for me at least � sufficiently different to be one of my very favourite veggies.

What to do with it - the raw...

I particularly like it raw, either grated or shredded on a mandolin in a green salad or added as an exotic twist to homemade, dairy-free coleslaw, so... white cabbage, carrots, onions and fennel with a dressing made from a blend of sunflower oil, apple cider vinegar and almond butter. Absolutely delicious.

...and the cooked.

If I eat it cooked, I like to sweat it in a teeny bit of oil with leeks, onion, garlic and plenty of dried tarragon. The tarragon does something really special to the flavour of the fennel and leeks. A divine combination. I introduced my gourmet father to this recipe back in April and he has served it at dinner parties twice since then - only he uses naughty butter instead of oil. It really is delicious and I urge you to try it.

I also like it as a soup. Again it�s a doddle to do. Simply place half a red onion and a crushed, chopped clove of garlic into a pan with a splash of olive oil. Gently fry until they start to go clear then add a roughly chopped fennel bulb to the pan along with a Marigold organic, yeast- and gluten-free vegetable stock cube and some water. Bring to the boil and then allow to simmer for about 7 minutes. I take it off the heat at that point and using a hand blender, blend it in the saucepan, sat on the chopping board. Blend until smooth and return to the heat for a minute before serving with a handful of sprouted seeds sprinkled on top.

How about roasted? Not the best way to cook from a nutrition point of view I know, but if you go really easy on the oil and keep the chunks small enough to reduce the cooking time, it�s delicious chopped and roasted with chunks of red and yellow pepper, whole garlic cloves and slices of onion, sprinkled over with rosemary.

So that�s a few ideas on what you can do with it, but what does it do with you?

Well, it�s an excellent source of fibre, so aside from helping lower high cholesterol levels, there is also evidence that it can help diarrhoea or constipation too, so if you suffer from IBS you should try it. And since fibre also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. Like broccoli, it contains those all important phytonutrients including one called �anethole� the primary component of its oil. Believed to enhance immunity, anethole has been shown to reduce inflammation and to help prevent the occurrence of cancer. It seems to be able to protect the liver from toxic chemical injury. At 100mg per 100g, it contains just a little less calcium than full-fat milk (118mg per 100g*) except unlike milk, fennel is very low in cholesterol. It is a great source of Vitamin C, Folate, Potassium and Manganese and a good source of Niacin, Iron, Magnesium, Phosphorus and Copper.

So if you are having a BBQ this weekend, how about making a batch of the coleslaw suggested above or adding some fennel to your green salad. Or even skewering chunks of it with organic chicken and red and yellow pepper to make some delicious kebabs. Don't forget to invite me round!

*The Dairy Council

Claire Raikes is a Wellbeing Coach, Speaker and Writer who 'cured' herself of a chronic, disabling and potentially life-threatening bowel condition without the use of steroids, surgery or any other traditional medical intervention. She now shares her passion for natural and vibrant health through coaching, speaking and writing about the importance and power of a truly healthy diet.

She publishes a free weekly eZine, In Essence and is compiling an eBook of Healthy Fast Food with 25% of the proceeds going to The Cancer Project, a charity set up by the Physicians Committee for Responsible Medicine (PCRM) and nutritionists to educate the public on the benefits of a healthy diet for cancer prevention and survival. If you have a recipe you would like to submit, visit the Live In Essence website for further details. To book Claire to speak at your event, email her at hello@claireraikes.com.

Saltwater Fish of the Pacific Northwest Coast of USA and Canada

Pacific Halibut

Pacific halibut are the largest flatfish in the ocean. They can weigh up to 500 -700 pounds and can grow up to 9 feet long. They are among the most popular North American fish. Pacific halibut are common along the Northwest coast of the the USA and Canada. Halibut prefer rocky bottoms where they ambush food. Their diet consists of cod, pollock, herring, octopus, crabs, shrimp and other prey.

Pacific halibut is very popular among seafood lovers and is low in saturated fat and sodium, as well as a source of vitamins B6, B12, magnesium and potassium. The meat is white, mild and flakey. It's thickness lends itself to a variety of recipes including grilling, baking and broiling.

Sole

The Pacific Northwest is home to 2 species of sole. Sole are smaller flatfish that are related to halibut. Dover sole and English sole are bottom dwellers that feed on small fish, amphipods, molluscs, crustaceans and other ocean life.

In addition to being sought after by recreational anglers, the fish are caught commercially by trawling and marketed as filet of sole. Both species make up a large portion of the commercial flatfish harvest in the Pacific Northwest.

Salmon

There are six species of Pacific salmon - chum, coho, king (chinook), pink, sockeye and steelhead - and all are wild. Salmon grow in the ocean, and spawn in the rivers. The fish spawn only once and die afterward. Salmon eventually migrate to sea, then return to their stream of birth to spawn.

Salmon is high in Omega-3 fatty acids which is well known as having health benefits. Studies have shown that smoked salmon has a very low level of mercury, unlike some other seafood.

Lingcod

Lingcod have a large head, large mouth, and large teeth. The fish have a long, elongate body which narrows towards the tail, the back having one long dorsal fin. Lingcod are usually dark gray, brown or a greenish color on the back with mottling or spotting along the back. Lingcod can reach up to 5 feet in length.

Lingcod is an important commercial catch in Washington, Oregon, California and Alaska. The fish are also sought after by recreational anglers because of its aggressive behavior, size and excellent table value.

Pacific Cod

Pacific cod are similar to Atlantic cod although generally smaller. Pacific cod are an important commercial food species. Local names include gray cod, gray wolf or grayfish. Pacific cod are found in the Bering Strait, along the Aleutian Islands and along Washington, Oregon and part of California.

Black Cod

Black cod is another Pacific fish. Also known as sable fish, these distinctive fish have dark skin and pearly white flesh. Seafood lovers describe the fish as having a smooth texture and rich taste, due to its high oil content. The fish is low in calories and a source of protein and other nutrients. Black Cod can contain up to 50% more Omega-3 Oil than salmon.

Alaska Pollock

Alaska pollock can grow to more than 20 pounds, although most of the fish landed in the commercial fishery weigh less than three pounds. Alaska pollock are caught in huge numbers by factory ships, with Alaska pollock making up roughly 40% of the U.S. total commercial catch. Also known as Pacific pollock, the fish are members of the cod family.

Pollock has lean, white flesh that becomes opaque when cooked. Most of the commercial harvest goes into fish sticks, fish portions for fish sandwiches and for Surimi products.

The author maintains seafood related websites including Fresh-Seafood, Commercial Fishing and Chesapeake Bay News.

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