Cavolo Nero & Sweet Potato Hash
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🎶 Sweet potato hash? It’s a seasonal smash… Catches on in a flash… Let’s do the hash 🎶
You will need
- 6 oz cavolo nero, tough stems removed, chopped
- 1 large sweet potato, diced
- 1 large red onion, finely chopped
- 1 parsnip, grated
- 1 small red pepper, chopped
- 4 oz baby portobello mushrooms, chopped
- ½ cup fresh or thawed peas
- ¼ bulb garlic, thinly sliced
- 1 tbsp nutritional yeast
- 2 tsp black pepper, coarse ground
- 1 tsp dried rosemary
- 1 tsp dried thyme (dried for convenience; fresh is also fine if you have it)
- 1 tsp red chili flakes (dried for convenience; fresh is also fine if you have it)
- 1 tsp ground turmeric
- ½ tsp MSG or 1 tsp low-sodium salt
- Extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 425℉ / 220℃.
2) Toss the diced sweet potato in 1 tbsp olive oil, as well as the nutritional yeast, ground turmeric, black pepper, and MSG/salt, ensuring an even distribution. Roast in the oven on a lined baking tray, for 30 minutes, turning at least once to get all sides of the potato. When it is done, remove from the oven and set aside.
3) Heat a little oil in a sauté pan or large skillet (either is fine; we’re not adding liquids today), and fry the onion, parsnip, and pepper until softened, which should take about 5 minutes (this is one reason why we grated the parsnip; the other is for the variation in texture).
4) Add the garlic, mushrooms, herbs, and chili flakes, and cook for a further 1 minute, while stirring.
5) Add the cavolo nero and peas, stir until the cavolo nero begins to wilt, and then…
6) Add the roasted sweet potato; cook for about 5 more minutes, pressing down with the spatula here and there to mash the ingredients together.
7) Turn the hash over when it begins to brown on the bottom, to lightly brown the other side too.
8) Serve hot.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Brain Food? The Eyes Have It!
- Which Bell Peppers To Pick?
- Ergothioneine: “The Longevity Vitamin” (That’s Not A Vitamin)
- Our Top 5 Spices: How Much Is Enough For Benefits?
- What’s Your Plant Diversity Score?
Take care!
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An Elegant Defense – by Matt Richtel
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In a way, Richtel got the best and worst of the publication date lottery. This book, which he’d obviously been working on for however long, was published in March 2020. Yes, that March 2020. So, it obviously got a huge boost in sales that launced it to bestseller status, and/but it doesn’t actually discuss COVID at all.
What it does discuss, is—as one might expect—the immune system. Or really, the immune systems, plural, several systems working alongside each other. How we got to have such, how our immune functions work, where all the various immune cells come from and what part they play. What pathogens can do to fight and/or confuse (or even co-opt) our immune response, and what modern medicine can do to counteract the pathogens’ anti-countermeasure countermeasures. And how it can still go wrong.
The “Four Lives” promised in the subtitle are stories, and Richtel explains the immune system through specific people’s specific battles. In particular, a friend of his who had quite a remarkable battle against cancer, which was of course terrible for him, but illustrative for us.
The style of the book is very readably journalistic. The author is a Pulitzer-winning NYT journalist, and not normally a science writer. Here at 10almonds, “we like big bibliographies and we cannot lie”, and we didn’t get to enjoy that in this case. The book contained no bibliography (nor appropriate inline citations, nor equivalent footnotes). Maybe a future addition will include this.
Bottom line: there’s a lot of “science for the lay reader” here. While the lack of references is a big oversight, the book does give a very good overview of what both sides (immune response and pathogenic invasion) bring to the battle of your body.
Click here to check out Elegant Defense, and demystify immunology!
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Come As You Are – by Dr. Emily Nagoski
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We’ve all heard the jokes, things like: Q: “Why is the clitoris like Antarctica?” A: “Most men know it’s there; most don’t give a damn”
But… How much do people, in general, really know about the anatomy and physiology of sexual function? Usually very little, but often without knowing how little we know.
This book looks to change that. Geared to a female audience, but almost everyone will gain useful knowledge from this.
The writing style is very easy-to-read, and there are “tl;dr” summaries for those who prefer to skim for relevant information in this rather sizeable (400 pages) tome.
Yes, that’s “what most people don’t know”. Four. Hundred. Pages.
We recommend reading it. You can thank us later!
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Natural Alternatives for Depression Treatment
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Questions and Answers at 10almonds
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
Natural alternatives to medication for depression?
Great question! We did a mean feature a while back, but we definitely have much more to say! We’ll do another main feature soon, but in the meantime, here’s what we previously wrote:
See: The Mental Health First-Aid That You’ll Hopefully Never Need
^This covers not just the obvious, but also why the most common advice is not helpful, and practical tips to actually make manageable steps back to wellness, on days when “literally just survive the day” is one’s default goal.
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All of your hepatitis B vaccine questions answered
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Hepatitis B is a viral infection that can cause liver disease in people of any age or background. Vaccination is 95 percent effective against the virus. But in recent years, false claims, rumors, and myths about the hepatitis B vaccine have become increasingly common.
Here’s everything you need to know about the lifesaving hepatitis B vaccine.
What is hepatitis B?
Hepatitis B is a liver infection caused by the hepatitis B virus. The virus attacks the liver, causing severe short-term and long-term infections.
Short-term hepatitis B infections may cause “fever, fatigue, loss of appetite, nausea, vomiting, jaundice (yellow skin or eyes, dark urine, clay-colored bowel movements), and pain in the muscles, joints, and stomach,” according to the Centers for Disease Control and Prevention.
A long-term hepatitis B infection occurs when the virus stays in the body beyond the initial infection, causing chronic illness. Hepatitis B infections become chronic in 90 percent of infected infants, half of infected young children, and between 5 to 10 percent of infected adults.
“Most people who go on to develop chronic hepatitis B do not have symptoms, but it is still very serious and can lead to liver damage (cirrhosis), liver cancer, and death. Chronically infected people can spread hepatitis B virus to others, even if they do not feel or look sick themselves,” says the CDC.
How does the hepatitis B virus spread?
The hepatitis B virus is spread through body fluids, including blood, semen, and saliva. It can also be transmitted from birthing parent to child during pregnancy and childbirth.
“While hepatitis B is an infection that lives in bodily fluids, it can survive outside the human body for several days, which means that sharing contaminated household products is a possible source of infection,” said Dr. Christopher Labos, a McGill University cardiologist and epidemiologist, in a 2019 article.
In 2022, over 250 million people worldwide had chronic hepatitis B, and 1.1 million died from the disease. Most of the deaths were from liver damage and liver cancer. Less than 15 percent of people living with hepatitis B have been diagnosed.
How well does the vaccine protect against hepatitis B?
Hepatitis B vaccination is up to 95 percent effective, providing lasting—and possibly lifelong—protection against the virus. Depending on when the first dose is given, the complete vaccine series consists of two to three doses.
The vaccine is most effective for infants and children. The CDC recommends that infants receive it at birth for the most protection.
The first dose is followed by two to three additional doses administered before 18 months. Children, adolescents, and adults who weren’t vaccinated as infants should also receive the vaccine.
Vaccination is particularly important for high-risk groups, including health workers and those who are in close contact with individuals living with chronic hepatitis B, people who use intravenous drugs, and people receiving blood transfusions, dialysis, or organ transplants.
Is the vaccine safe?
Vaccines against hepatitis B were first developed in the 1980s, and they have been proven safe for decades. They have a low risk of serious side effects and are safe enough to be given to newborns, pregnant people, and immunocompromised people.
We also know hepatitis B vaccines work: “Between 1990 (about the time when universal hepatitis B vaccinations started) and 2006, the rate of hepatitis B infection fell by 81 percent to the lowest level ever recorded, and the decline was greatest among children,” added Labos.
Hepatitis B rates have continued to decline across all age groups, with the U.S. exceeding its goal of reducing new hepatitis B infections by 20 percent.
Why do doctors recommend the vaccine for babies?
Hepatitis B vaccination helps protect infants from a lifetime of potentially life-threatening infections and complications. Nine out of 10 unvaccinated infants infected with hepatitis B will develop chronic infections, which increases their risk of liver failure and liver cancer.
The hepatitis B vaccine is administered at birth to help prevent the virus from being transmitted from birthing parent to child. It also helps protect infants who might be in close contact with someone with hepatitis B. This is particularly important because most people who have hepatitis are undiagnosed.
Have more questions? Talk to your health care provider to learn more about hepatitis B vaccination.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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The Oh She Glows Cookbook – by Angela Liddon
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Let’s get the criticism out of the way first: notwithstanding the subtitle promising over 100 recipes, there are about 80-odd here, if we discount recipes that are no-brainer things like smoothies, sides such as for example “roasted garlic”, or meta-ingredients such as oat flour (instructions: blend the oats and you get oat flour).
The other criticism is more subjective: if you are like this reviewer, you will want to add more seasonings than recommended to most of the recipes. But that’s easy enough to do.
As for the rest: this is a very healthy cookbook, and quite wide-ranging and versatile, with recipes that are homely, with a lot of emphasis on comfort foods (but still, healthy), though certainly some are perfectly worthy of entertaining too.
A nice bonus of this book is that it offers a lot of available substitutions (much like we do at 10almonds), and also ways of turning the recipe into something else entirely with just a small change. This trait more than makes up for the slight swindle in terms of number of recipes, since some of the recipes have bonus recipes snuck in.
Bottom line: if you’d like to broaden your plant-based cooking range, this book is a fine option for expanding your repertoire.
Click here to check out The Oh She Glows Cookbook, and indeed glow!
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Miss Diagnosis: Anxiety, ADHD, & Women
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Why is ADHD so often misdiagnosed as anxiety in women?❞
A great question! A short and slightly flippant answer could be “it’s the medical misogyny”:
Women and Minorities Bear the Brunt of Medical Misdiagnosis
…and if you’d like to learn more in-depth about this, we recommend this excellent book:
Unwell Women: Misdiagnosis and Myth in a Man-Made World – by Dr. Elinor Cleghorn ← you can read our review here
However, in this case there is more going on too!
Part of this is because ADHD is, like many psychiatric issues, a collection of symptoms that may or may not all always be present. Since clinical definitions are decided by clinicians, rather than some special natural law of the universe, sometimes this results in “several small conditions in a trenchcoat”, and if one symptom is or isn’t present, it can make things look quite different:
What’s The Difference Between ADD and ADHD?
There are two things at hand here: as in the above example, there’s the presence or absence of hyperactivity, but also, that “attention deficit”?
It’s often not really a deficit of attention, so much as the attention is going somewhere else—an example of naming psychiatric disorders for how they affect other people, rather than the person in question.
Sidenote: personality disorders really get the worst of this!
“You have a deep insecurity about never being good enough, and you constantly mess up in your attempt to overcompensate? You may have Evil Bastard Disorder!”
“You have a crippling fear of abandonment and that you are fundamentally unloveable, so you do all you can to try to keep people close? You must have Manipulative Bitch Disorder!”
etc
In the case of ADHD and anxiety and women, a lot of this comes down to how the redirection of focus is perceived:
❝For some time, it has been held that women with ADHD are more likely to internalize symptoms and become anxious and depressed and to suffer emotional dysregulation❞
This internalization of symptoms, vs the externalization more generally perceived in boys and men, is more likely to be seen as anxiety.
Double standards also abound for social reasons, e.g:
- He is someone who thinks ten steps ahead and covers all bases
- She is anxious and indecisive and unable to settle on one outcome
Here’s a very good overview of how this double-standard makes its way into diagnostic processes, along with other built-in biases:
Miss. Diagnosis: A Systematic Review of ADHD in Adult Women
Want to learn more?
We’ve reviewed quite a few books about ADHD, but if we had to pick one to spotlight, we’d recommend this one:
The Silent Struggle: Taking Charge of ADHD in Adults – by L. William Ross-Child, MLC
Enjoy! And while we have your attention… Would you like this section to be bigger? If so, send us more questions!
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