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Yabadabadoo!!! Flintstones Complete Vitamins, Part Seven

November 6, 2013

Yabadabadoo!!! Flintstones Complete Vitamins, Part Seven

Today, I will tell you about the vitamin that keep your eyes and your skin healthy, vitamin A. As usual, I prefer that you get it from food source, not from a lab. I am giving you plenty of choices below. Since turkey contains a good amount of vitamin A, how about a different kind of turkey dish for Thanksgiving? Pain de Viande a la Dinde du Texas – Texas Turkey Meatloaf. Until then, I hope you have a learned new facts about healthy source of vitamins. Happy Thanksgiving. Chef Alain.

Beta-Carotene

Beta carotene is a precursor the body can convert to vitamin A. Unfortunately, as a supplement, synthetic beta carotene is usually “stabilized” in refined vegetable oils (corn, soy or cotton – all GM crops). In this transfatty acid form, oxidation occurs and the chemically “pure” beta carotene can no longer act as a nutrient, because it was changed. Almost all synthetic beta carotene is produced by the Swiss drug giant Hoffman-LaRoche. This form can no longer be converted to vitamin A. The best it can be is worthless, and the worst is toxic. Synthetic vitamins cannot prevent deficiencies. Ask for non-GMO certification.

What Can Food Source Vitamin A Do For You?

Natural vitamin A. While the term “vitamin A” sounds like there is only one particular nutrient, vitamin A is really a broad group of related nutrients of which the main ones are retinoids (found in animal foods) and carotenoids (found in plant foods). Vitamin A from retinoids provide specific immune, inflammatory, genetic, and reproductive-related benefits.

On the other hand, vitamin A from carotenoids functions as antioxidant and anti-inflammatory nutrients. If you are concerned about eye health, the only carotenoids known to support your eyes are the xanthophylls lutein and zeaxanthin. So, if you are concerned with your children’s beautiful eyes, I suggest you feed them more carrots, spinach, kale, and Swiss chard would be examples of foods that are rich in lutein and zeaxanthin.

Chef Alain’s Recommended Food Sources of Vitamin A

All DV (Daily Values) are for 100 g serving (3.5 oz.)

– Liver (turkey liver – 1507% DV). A single tablespoon of pâté will provide 9% DV of vitamin A, and a teaspoon of Cod liver oil will provide 10% DV;

– Paprika: a tablespoon of paprika will provide you with 74% DV or 1055% DV/100 g;

– Cayenne pepper: A tablespoon of cayenne pepper gives you 42% DV or 832% DV/100g;

– Sweet potato (384% DV/100 g);

– Carrots (334% DV/100 g);

– Dark leafy greens like kale (308% DV /100 g) or turnip greens (232% DV/100 g), mustard greens (210% DV/100 g), dandelion greens (203% DV/100 g), spinach (188% DV/100 g) and collards greens (133% DV/100 g) . They are also high in absorbable calcium;

– Butternut squash (223% DV/100 g);

– Fresh or dried herbs like parsley 4% DV/Tbsp. (tablespoon), basil 188% DV/Tbsp., marjoram 161% DV/Tbsp., dill 154% DV/Tbsp., and oregano 138% DV/Tbsp.;

– Lettuce like red and green leaf lettuces (150% DV/100 g) while iceberg lettuce only provides 10% DV per 100g;

– Dried apricots, a great snack (72% DV /100 g); and fresh cantaloupe at 68% DV /100 g serving.

Chef Alain’s Recipe

Turkey Meatloaf with Greens

Turkey Meatloaf with Greens

Pain de Viande a la Dinde du Texas – Texas Turkey Meatloaf

 

Although this meatloaf may not be 100% traditional French, but because I live in Texas, I thought I would give you a little taste of it. Like they say here “Y’all enjoy it!”

Servings: 4

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Total Time: 1 hour

Ingredients

– 1 Tbsp coconut oil

– 1 medium yellow onion, chopped

– 2 Jalapeno pepper, seeded and chopped fine

– 2 garlic cloves, chopped

– 1 ½ lb ground lean turkey

– 4 oz bacon, cut into strips

– 3 whole eggs, organic lightly beaten

– 2 oz tomato paste (1/4 cup)

– 2 tsp smoked paprika

– 1 tsp sea salt

– 1 tsp guar gum

– ½ tsp ground black pepper

Procedure

1. Preheat your oven to 350 F.

2. Heat the oil in medium sauté pan. Sauté your bacon until crispy. Dry on paper towels.

3. In the same pan with the oil and bacon fat, sweat the onions, Jalapenos and garlic until they are translucent. Set aside to cool.

4. Using a large stainless steel or glass bowl, mix the ground turkey, bacon bits, eggs, organic tomato paste and seasonings along with the cooled onions, peppers and garlic.

5. Wet your hands knead the mixture until all the ingredients are well mixed until the tomato paste is fully absorbed. The mixture will seem a bit loose. In case you wondered, the guar gum is here as a binder to replace bread crumbs.

6. Lightly grease a 2 pounds non-stick loaf pan and line it with parchment paper. Next, pack the turkey mixture into the pan.

7. Bake the meatloaf for 45 minutes or until an inserted thermometer reads 170 F.

8. Allow the meatloaf to cool slightly in the pan before removing. Remove parchment. Slice and enjoy. I like to serve this dish with sautéed baby spinach.

= Chef’s tip: If you cannot find guar gum, try xanthan gum or agar powder as a binding alternative.

This recipe is excerpted from Paleo French Cuisine by Chef Alain Braux

In my next installment, I will tell you about the natural sources of biotin also known as vitamin H. Biotin can help with diabetes, brittle nails, as well as supports the health of the skin, nerves. For a different yet traditional French Holiday meal, I would like t offer my own recipe for Daube de Bœuf à la Provençale. Provencal-style Beef Stew. Add to that oven-roasted rosemary new potatoes and a mixed greens salad and you’ll have an exotic Holiday dinner. I wish you and your family a healthy and happy Thanksgiving.

Until then, A Votre Santé – To Your Health

Chef Alain Braux

Chef Alain Braux is an award-winning executive chef and award-winning food and health author. Chef Braux is the executive chef and nutrition therapist at Peoples Pharmacy in Austin, TX, as well as running his health food consulting private practice at A Votre Santé – To Your Health. You can also find him on Facebook, LinkedIn, and Twitter.

Chef Braux is an expert in food allergies diets and the author of multiple award-winning food and health books. How to Lower your Cholesterol with French Gourmet Food”, “Living Gluten and Dairy-Free with French Gourmet Food”, “Healthy French Cuisine for Less Than $10/Day and most recently Paleo French Cuisine”.

 

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