All About Thanksgiving (my favorite holiday)

All About Thanksgiving (my favorite holiday)

Patti McCoy
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Thanksgiving. You know, the day of gluttony, football, and family that is sandwiched between Halloween (dressing up is fun) and Christmas (presents). I love this holiday because one of my favorite things to do is cook for people, the simple act of sharing my food with those I care about is my zen. I always enjoyed the time spent with the family, especially those you probably only saw once a year. That and the marathon of eating. Lol Anyway… I’m sure we have all heard the story of the Pilgrims and Native Americans sharing in a feast of the fall harvest; but how did we get to a turkey, a Macy’s parade, and football? Gather around, children. I am here to tell you a tale — of the Day of Thanks.

We begin in the ancient times of Egypt, Greece, and Rome where festivals were held to celebrate the bounty of the fall harvest and pay tribute to their gods. Thanksgiving also bears a resemblance to the ancient Jewish holiday of Sukkot. Sukkot is a weeklong Jewish holiday that comes five days after Yom Kippur. Also known as the Feast of Tabernacles or the Feast of Booths, Sukkot celebrates the gathering of the harvest and commemorates the miraculous protection God provided for the children of Israel when they left Egypt.

As civilizations began to grow and Europe evolved to explore the globe, new celebrations found their way across the Atlantic. While we have been told in the U.S. of the Pilgrims and the native tribe of Wampanoag at Plymouth Rock in 1621, there is evidence that it was not the first Thanksgiving in North America. Some claim the first was in Canada; and others that the first was in St. Augustine, FL in 1565 when the Spanish explorers invited the local Timucua tribe to dinner after holding mass to thank God for a safe arrival. Additionally, native tribes have been celebrating the fall harvest long before the Europeans arrived on North American soil. In fact, some Native Americans have taken issue with how the story of Thanksgiving is portrayed to the American people, especially school-aged children. Since 1970, protesters have gathered on the day designated as Thanksgiving at the top of Cole’s Hill, which overlooks Plymouth Rock, to commemorate a “National Day of Mourning.” Similar events are held in other parts of the country.

pumpkin pie

Now that we know the story is embellished, what about the rest? Well, it turns out that turkey was not on the menu along with some other American favorites. The main protein that was abundant during the late 16th and early 17th centuries in New England (even Florida and Canada) was –seafood! The native tribes often hunted deer, collected mussels, trapped lobster, caught bass, and harvested crops of corn and pumpkin. Pumpkin Pie didn’t even make it to the table until the 18th century as sugar stores were wiped out during the trek to the New World.

In fact, during the time between the Pilgrims and Independence, days of thanks were celebrations to commemorate victories in battle. The first American President, George Washington, held a Thanksgiving after the Battle of Saratoga during the Revolutionary War to help the people express gratitude for the happy conclusion of the war. However, Thomas Jefferson refused to acknowledge any Thanksgiving festival because “endorsing such celebrations as a president would amount to state-sponsored religious worship”. It wasn’t until a persistent author, Sarah Jospeha Hale, of “Mary Had A Little Lamb” did we celebrate Thanksgiving as a nation on the same day. Another reason to like Abraham Lincoln as he made it official in 1863.

As for the other aspects of our American tradition, the first football game held on Thanksgiving was the college Championship game in 1876 (just 13 years after it became a holiday) between Yale and Princeton. For the record, Yale won the game. The first Macy’s Thanksgiving Day Parade was held in 1924, promising “magnificent floats” , bands and an “animal circus”. It was 1927 when the first oversized balloons were added to the parade. They featured Felix the Cat and other inflated animals. While I personally don’t find the appeal of watching a parade on television, my family (mother, brother, sister, stepmother) really enjoy watching it every year. For them it marks the start of the day: Macy’s parade and coffee with coffee cake (usually Entemann’s), my sister starts to make the stuffed celery my grandfather made, my brother brings out the shrimp cocktail (idk, it’s a thing), and my mom starts the turkey. Then, it’s football and more eating… as it should be.

I hope you enjoyed my tale of Thanksgiving. Stay tuned! I will be sharing some family and local traditions, awesome side swaps, and recipes for the main course (which might not be turkey) throughout the month. Be on the lookout for my Favorite Kitchen Tools Guide just in time for Black Friday shopping. Warmest Regards!

References

History.com Editors. (2009, October 27). Thanksgiving 2020. History. Retrieved November 9, 2020, from Weisz, T. (2020, November 10). What is Sukkot and Why is it Celebrated? Beliefnet.

Sausage Breakfast Sandwich

Sausage Breakfast Sandwich

Patti McCoy
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Sausage Breakfast Sandwich

Prep Time Icon
Prep Time: 20 minutes
Cooking Time Icon
Cooking Time: 20 minutes
Severing Size Icon
Serving: 4 people
Prep Time Icon
Prep Time: 20 minutes
Cooking Time Icon
Cooking Time: 20 minutes
Severing Size Icon
Serving: 4 people
Sausage Breakfast Sandwich

Pancakes:

Sausage Patties:

  • 1 pound ground pork
  • 3 tablespoons maple syrup
  • 2 teaspoons fresh sage, minced
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1 teaspoon fennel seeds, crushed
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground black pepper
  • 4 large eggs
  • 4 4-inch round silicone molds
  • Maple syrup for brushing

Directions

1. In a large bowl mix together all of the ingredients for the sausage. Let sit for 5 to 10 minutes to allow the flavors to meld. Divide the mixture into four patties. Cook the patties in a large skillet over medium-high heat for about 8 minutes, flipping once, or until internal temperature reaches 160˚F. Set aside.

2. Prepare your pancake mix according to directions. Heat a large skillet over medium heat. Place the greased molds into the pan. Spoon 2-3 tablespoons of pancake batter into each mold. Once bubbles are visible on the surface of the pancake, about 4 minutes, remove the mold and flip the pancake. Cook for another 3 minutes and remove to a plate. Brush maple syrup on both sides of the pancake. Repeat the process for the remaining batter (there may be extra).

3. In the same skillet lightly spray with avocado oil and place the molds in the pan. In a small bowl crack one egg*. Add the egg to a mold and repeat with the other three eggs. Cook until the whites set, or about 4 minutes, and remove the mold and flip the egg. Cook for another 1 minute and place on a plate.

4. To assemble: place one pancake onto four plates each. Add the sausage patty, then the egg, and top with another pancake. Drizzle with more maple syrup, if desired.

TIP: You can scramble your egg before placing into the mold to cook more evenly. You can store your sandwiches in the refrigerator for up to 3 days

Honeynut Squash: Cute and Sweet

Honeynut Squash: Cute and Sweet

Patti McCoy
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I was at Sprouts the other day and I came upon this cute little squash I had never seen before. I know, it sounds like the intro to Little Shop of Horrors, but it was quite the opposite. I am always down to try new foods, so I bought a couple to try out. Like any normal person, I hopped on the Google to find out what these cuties were and how to enjoy them. The interweb did not disappoint.

The honeynut squash was created by Michael Mazourek, a plant breeder at Cornell University, and a curious chef by the name of Dan Barber. The two met at Stone Barns Center, and bonded over the chef’s challenge to make the butternut squash better-tasting and smaller, which the breeder had already been working on for a year. After several years and lots of cooking techniques to bring out the best flavor (something unfamiliar for a plant breeder), they cultivated the now known, Honeynut Squash.

Girl drinking water from a water bottle.
The honeynut squash is quite the powerhouse. It contains three times the amount of beta-carotene as butternut squash and is an excellent source of vitamin A. The squash is also a good source of B vitamins, and also contains calcium, copper, iron, phosphorus, potassium, and zinc. Honeynut squash also contains carotenoids, fat-soluble antioxidants that function to reduce oxidative stress in the body. Eat honeynuts with a bit of healthy fats, like coconut oil or avocado oil, to reap the benefits that mitigate the effects of inflammation, diabetes, and high blood pressure to name a few.

Another benefit of the honeynut squash in the many ways it can be prepared, including eating the skin. The skin is so thin that when roasted it can be eaten, similar to a delicata squash or potato. The best way to prepare honeynut squash is roasting. Simply, cut the squash in half and rub with a healthy fat, add a sprinkle of salt and pepper. Roast at 400˚F for thirty minutes and eat! You can level up your squash with a drizzle of maple syrup or honey, sprinkle pomegranate and pepitas, add dollops of whipped coconut cream, stuff with a mushroom hash, or sprinkle cinnamon and chopped pecans. The list is endless: The squash pairs well with kale, miso, radicchio, green apples, pine nuts, quinoa, farro, garlic, onion, chives, thyme, sage, nutmeg, cinnamon, black beans, Parmesan cheese, mushrooms, corn, maple syrup, and honey.

References

Gavlick, K. (2019, December 3). Say Hello to the Honeynut Squash, the Cutest Winter Squash Ever. Retrieved from Organic Authority

Honeynut Squash. (2020, July 29). Retrieved from Wikipedia

Whitney, A. (2017, November 30). Honeynut Squash is a Tiny Squash with a Big History. Retrieved from Bon Appetit

Super Easy Mayo

Super Easy Mayo

Super Easy Mayonnaise

Prep Time Icon
Prep Time: None
Cooking Time Icon
Cooking Time: Ready in 1 minute
Severing Size Icon
Makes 1 ½ cups
Prep Time Icon
Prep Time: None
Cooking Time Icon
Cooking Time: Ready in 1 minute
Severing Size Icon
Makes 1 ½ cups
A jar of homemade mayo.

Ingredients

  • 1 large egg
  • 1 teaspoon lemon juice
  • ½ teaspoon dijon mustard
  • ¼ teaspoon fine sea salt
  • ¼ teaspoon garlic powder (optional)
  • ⅔-¾ cup light-tasting olive oil (Bertolli) or avocado oil

Directions

Tools: Stick blender and a wide-mouth mason jar.

In a wide-mouth mason jar, add the egg, lemon juice, dijon mustard salt, and garlic powder, if using. Pour in the oil.

With the stick blender, place the blender directly over the egg yolk. Blend for 10 seconds, or until it starts to thicken, and then move the blender up and down to properly emulsify the ingredients, about 20 seconds, until smooth.

Hooray! Nice creamy mayo. If it looks like it is curdled, there was too much oil. Don’t worry. You can start again and slowly add in the curdled mayo. Crisis averted!

TIP: Make an aioli by mixing prepared mayo with lemon juice and garlic paste or fresh herbs. Fancy!

HEA Vitamin D

HEA Vitamin D

The surprising benefits of vitamin D (and the 3 ways you can get it)

Vitamin D may be one of the most fundamentally important building blocks available to us for creating and sustaining vibrant health1. Vitamin D is a fat-soluble vitamin that promotes calcium absorption in the intestine and maintains calcium and phosphate levels in the blood, protecting against osteoporosis, rickets, and bone fracture. It also regulates immune function, cell growth, and neuromuscular function2.

There are two main forms of vitamin D: vitamin D3, which is formed in the skin after exposure to sunlight and from consumption of animal-sourced foods, and vitamin D2, which is obtained mainly through plant sources and fortified foods3. One interesting fact about vitamin D is that in its active form it is a hormone! Despite the original misnaming of vitamin D this term has continued to be used4.

Vitamin D is complex and requires other synergistic nutrients to be utilized in our bodies. For starters, vitamin D is fat-soluble, meaning, fat is a necessary vehicle for vitamin D to be absorbed. Another example is vitamin D’s role in building and maintaining healthy bones. While calcium is the primary component of bone, it can only be absorbed by your body when vitamin D is present5. Another complex relationship is between the fat-soluble vitamins, A, D, and K. Vitamin A is an essential factor in vitamin D’s hormonal function, and vitamin K is necessary to activate the proteins made in response to vitamins A and D6.

Recommendations for what constitutes adequate intake of vitamin D varies. Nutritional biochemist Dr. Chris Masterjohn has presented evidence suggesting that optimal vitamin D levels may vary from population to population. One must also take into consideration other vitamin deficiencies and lifestyle factors that may play a role in your overall vitamin D need. It’s best to find an integrative and functional healthcare practitioner that can test your vitamin D status while comparing those results with your overall health presentation.

There are three ways to obtain vitamin D: exposure to sunlight, food, and supplements. The most effective of all of these methods is exposure to sunlight. Your body makes vitamin D when direct sunlight converts a chemical in your skin into an active form of the vitamin7. There are some limiting factors, however, such as location, time of year, skin pigmentation, age, pollution, and application of sunscreen. Due to these varying factors, it’s challenging to state a general amount of time one must spend outside. A great, free app, to learn how much time to spend in the sun depending on your age, skin color, and the location is D minder!

The next best source of vitamin D is obtained from whole foods. In comparison to other nutrients, the list of vitamin D containing foods is quite short. According to The World’s Healthiest Foods, wild-caught salmon is the best food source of vitamin D as a single serving contains more than the generally suggested Daily Value (DV). Sardines contain over 40% of the DV, and tuna contains just under 25%. Pasture-raised eggs are a good source of dietary vitamin D, with about 10% of the DV per egg. The vitamin D is concentrated in the yolk, so you’ll need to eat the whole egg to get it. Some mushroom species, including shiitakes, contain as much as 5% of the DV8.

You may be asking, “why isn’t milk on this list? I always see ‘fortified with vitamin D’ on the container?!” This is where things get tricky. While milk does supply a high dose of vitamin D, I want to provide a caveat when relying on processed foods to meet your vitamin and nutrient requirements.

In the United States, as in most parts of the world, fortification of food was initiated as a systematic approach to correct identified nutrient deficiencies in the population9. The problem with fortification is that the body does not absorb individual nutrients added to processed foods as efficiently compared to nutrients naturally occurring in whole foods10. Whole foods contain synergistic nutrients that work together to enhance the bioavailability and utilization of each other in our bodies. For example, any milk that has been processed to remove the fat loses the fat-soluble vitamins A, D, and K. Although vitamins A and D are added back, our bodies cannot absorb them without a fat vehicle, nor can they function optimally without the assistance of vitamin K11. Through this processing of the milk, we’re losing vital nutrients.

With all of that being said, milk does provide vitamin D, however, sourcing is very important. Ensure that your milk is from pasture-raised, organic, grass-fed cows that have ample access to the outdoors and sunlight, as their milk may contain vitamin D even if non-fortified12.

Rounding this all out, the very best way to obtain vitamin D is to get plenty of sunlight combined with a nutrient-dense, whole foods diet. However, our modern sedentary and mainly indoor lifestyle, combined with a heavy reliance on processed foods has left the majority of Americans deficient in this vital nutrient. If after proper testing it is determined that you are deficient in vitamin D, a recommended source of supplementation is Rosita’s Extra Virgin Cod Liver Oil, as it provides all of the co-factors needed for adequate utilization of the vitamin. While vitamin D is generally regarded as safe, always consult with your doctor before considering the use of any Vitamin D supplement, especially if you have health conditions or diseases that need to be addressed or are pregnant or breastfeeding.

1. Masterjohn, Christopher. “From Seafood to Sunshine: A New Understanding of Vitamin D Safety.” The Weston A. Price Foundation, 10 Feb. 2020.

2. Kresser, Chris. “Vitamin D: More Is Not Always Better.” Chris Kresser, 4 Sept. 2019.

3. Lips, P. “Vitamin D Physiology.” Progress in Biophysics and Molecular Biology, Pergamon, 28 Feb. 2006.

4. Morris, Howard A. “Vitamin D: a Hormone for All Seasons–How Much Is Enough?” The Clinical Biochemist. Reviews, U.S. National Library of Medicine, Feb. 2005.

5. “Vitamin D.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 18 Oct. 2017.

6. Masterjohn, “From Seafood to Sunshine.”

7. “Vitamin D”, Mayo Clinic.

8. “Vitamin D.” The World’s Healthiest Foods.

9. Institute of Medicine (US) Committee on Use of Dietary Reference Intakes in Nutrition Labeling. “Overview of Food Fortification in the United States and Canada.” Dietary Reference Intakes: Guiding Principles for Nutrition Labeling and Fortification., U.S. National Library of Medicine, 1 Jan. 1970.

10. “Dangers of Food Fortification and Enrichment.” Elmhurst 1925.

11. Albahrani AA, Greaves RF. Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement. Clin Biochem Rev. 2016;37(1):27-47.

12. “Vitamin D.” The World’s Healthiest Foods.