Ras El-Hanout
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This is a spice blend, and its name (رأس الحانوت) means “head of the shop”. It’s popular throughout Morocco, Algeria, and Tunisia, but can often be found elsewhere. The exact blend will vary a little from place to place and even from maker to maker, but the general idea is the same. The one we provide here today is very representative (and for an example of its use, see our Marrakesh Sorghum Salad recipe!).
Note: we’re giving all the quantities in whole tsp today, to make multiplying/dividing easier if you want to make more/less ras el-hanout.
You will need
- 6 tsp ground ginger
- 6 tsp ground coriander seeds
- 4 tsp ground turmeric
- 4 tsp ground sweet cinnamon
- 4 tsp ground cumin
- 2 tsp ground allspice ← not a spice mix! This is the name of a spice!
- 2 tsp ground cardamom
- 2 tsp ground anise
- 2 tsp ground black pepper
- 1 tsp ground cayenne pepper
- 1 tsp ground cloves
Note: you may notice that garlic and salt are conspicuous by their absence. The reason for this is that they are usually added separately per dish, if desired.
Method
1) Mix them thoroughly
That’s it! Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Our Top 5 Spices: How Much Is Enough For Benefits?
- A Tale Of Two Cinnamons ← this is important, to understand why it’s critical to use sweet cinnamon specifically
- Sweet Cinnamon vs Regular Cinnamon – Which is Healthier? ← not even exaggerating; one is health-giving and the other contains a compound that is toxic at 01.mg/kg; guess which one is easier to find in the US and Canada?
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Eat More, Live Well – by Dr. Megan Rossi
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Often, eating healthily can feel restrictive. Don’t eat this, skip that, eliminate the other. Where is the joy?
Dr. Megan Rossi brings a scientific angle on positive dieting, that is to say, looking at what to add, rather than what to subtract. Now, the idea isn’t to have sugar-laden chocolate cake with berries on top and call it a net positive because of the berries, though. Rather, Dr. Rossi lays out how to include as many diverse vegetables and fruits as possible, with tasty recipes so that we’re too busy with those to crave junk food.
Speaking of recipes, there are 80, and they are easy to follow. She describes them as “plant-based”, and by this what she really means is “plant-centric” or such; she does include the use of some animal products.
This is important to note, because general convention is to use “plant-based” to mean functionally vegan, but being about the food rather than the ideology; a relevant distinction in both society and science. In the case of this book, it’s neither, but it is very healthy.
Bottom line: if you’d like to introduce more healthy diversity to your diet, rather than eating the same three fruits and five vegetables, but you’re not sure how, this book will get you where you need to be.
Click here to check out Eat More, Live Well, and diversify your diet!
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Bold Beans – by Amelia Christie-Miller
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We all know beans are one of the most healthful foods around, but how to include more of them, without getting boring?
This book has the answer, giving 80 exciting recipes, divided into the following sections:
- Speedy beans
- Bean snacks & sharing plates
- Brothy beans
- Bean bowls
- Hearty salads
- Bean feasts
The recipes are obviously all bean-centric, though if you have a particular dietary restriction, watch out for the warning labels on some (e.g. meat, fish, dairy, gluten, etc), and make a substitution if appropriate.
The recipes themselves have a happily short introductory paragraph, followed by all you’d expect from a recipe book (ingredients, measurements, method, picture)
There’s also a reference section, to learn about different kinds of beans and bean-related culinary methods that can be applied per your preferences.
Bottom line: if you’d like to include more beans in your daily diet but are stuck for making them varied and interesting, this is the book for you!
Click here to check out Bold Beans, and get your pulse racing (in a good way!)
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Spiced Pear & Pecan Polyphenol Porridge
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Porridge doesn’t have to be boring; in fact, it can be a real treat. And while oats are healthy by default, this version has extra layers of benefits:
You will need
Per person:
- 1 cup milk (your choice what kind; we recommend almond for this)
- ½ cup oats
- 1 pear, peeled, cored, and sliced
- ¼ cup toasted pecans, chopped
- 2 tbsp goji berries
- 1 tsp sweet cinnamon
Method
(we suggest you read everything at least once before doing anything)
1) Soak the goji berries in a small amount of hot water. If you have an espresso cup or something of a similar size, that’s a great “bowl” for this task. A ramekin will suffice, otherwise, but use only as much water as is absolutely necessary to cover the goji berries (excess water will just leech polyphenols from the berries, reducing their nutritional value).
2) Combine the pear and cinnamon in a saucepan with a couple of tablespoons of water, and simmer for 5 minutes.
3) Combine the oats and milk in a separate saucepan (we imagine you know how to make porridge, but we’d be remiss to not include the step), and simmer for 5 minutes, stirring as necessary.
4) Drain the goji berries and the pear, if there is water remaining outside of the fruits.
5) Assemble: we recommend the order: goji berries, porridge, pear, pecans.
Alternative method: simply layer everything in a slow cooker, in the following order: goji berries (no need to pre-soak), oats, milk (stir it a little to ensure oats are all wet), pear-dusted-with-cinnamon (no need to pre-cook), pecans. Put it on the lowest heat with the lid on, and leave for a couple of hours.
Alternative alternative method: layer everything as we just said, but this time in portions of 1 jar per person, and leave it overnight, per overnight oats. Then, in the morning, gently warm it (if you like) by putting it in the microwave (lid removed!) for 2 minutes on medium power.
These latter methods are increasingly better nutritionally, as they won’t wash away some of the polyphenols from the goji berries and the lower temperatures keep the glycemic index of the oats lower, but we appreciate you won’t always have the time to do it this way.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- The Best Kind Of Fiber For Overall Health? ← it’s β-glucan, as found in oats!
- Why You Should Diversify Your Nuts!
- Goji Berries: Which Benefits Do They Really Have?
- Sweet Cinnamon vs Regular Cinnamon – Which is Healthier? ← this is a very important distinction
- Make Overnight Oats Shorter Or Longer For Different Benefits!
Take care!
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3 Health Things A Lot Of People Are Getting Wrong (Don’t Make These Mistakes)
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It’s time for our weekly health news roundup, and this week we’re putting the spotlight on…
Don’t Dabble In dubious diabetes Drugs
Diabetes drugs are in hot demand, both for actual diabetics and also for people who want to lose weight and/or generally improve their metabolic health. However, there are a lot of claims out there for products that simply do not work and/or are outright fakes, as well as claims for supplements that are known to have a real hypoglycemic effect (such as berberine) but the supplements in question are not regulated, so it can be hard to control for quality, to ensure you are really getting what it says on the label.
As for the prescription drugs specifically (such as metformin, or GLP-1 RAs): there are online black market and gray market pharmacies who offer to sell you prescription drugs either…
- no questions asked (black market), or
- basic questions asked (e.g. “are you diabetic?”), and a doctor with flexible morals will rubber-stamp the prescription on the basis of your answers (gray market).
The problem with these is that once again they may be fakes and there is practically no accountability (these sorts of online pharmacies come and go as quickly as street vendors). Furthermore, even if they are real, self-medicating in this fashion without the requisite expert knowledge can result in messing up dosages, which can cause all sorts of issues, not least of all, death.
Read in full: The dangers of fraudulent diabetes products and how to avoid them
Related: Metformin For Weight-Loss & More
There is no “just the flu”
It’s easy, and very socially normal, to dismiss flu—which has killed millions—as “just the flu”.
However, flu deaths have surpassed COVID deaths all so recently this year (you are mindful that COVID is still out and killing people, yes? Governments declaring the crisis over doesn’t make the virus pack up and retire), and because it’s peaking a little late (it had seemed to be peaking just after new year, which would be normal, but it’s enjoying a second larger surge now), people are letting their guard down more.
Thus, getting the current flu vaccination is good, if available (we know it’s not fun, but neither is being hospitalized by flu), and either way, taking care of all the usual disease-avoidance and immune-boosting strategies (see our “related” link for those).
Read in full: Report indicates this flu season is the worst in a decade
Related: Why Some People Get Sick More (And How To Not Be One Of Them)
The hospital washbasins that give you extra bugs
First they came for the hand-dryer machines, and we did not speak up because those things are so noisy.
But more seriously: just like hand-dryer machines are now fairly well-known to incubate and spread germs at impressive rates, washbasins have come under scrutiny because the process goes:
- Person A has germs on their hands, and washes them (yay)
- The germs are now in the washbasin (soap causes them to slide off, but doesn’t usually kill them)
- Person B has germs on their hands, and washes them
- The splashback from the water hitting the washbasin distributes person A’s germs onto person B
- Not just their hands, which would be less of a problem (they are getting washed right now, after all), but also their face, because yes, even with flow restrictors, the splashback produces respirable-sized bioaerosols that travel far and easily
In other words: it’s not just the visible/tangible splashback you need to be aware of, but also, that which you can’t see or feel, too.
Read in full: Researchers warn about germ splashback from washbasins
Related: The Truth About Handwashing
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Forever Strong – by Dr. Gabrielle Lyon
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Obesity kills a lot of people (as does medical neglect and malpractice when it comes to obese patients, but that is another matter), but often the biggest problem is not “too much fat” but rather “too little muscle”. This gets disguised a bit, because these factors often appear in the same people, but it’s a distinction that’s worthy of note.
Dr. Lyon lays out a lot of good hard science in this work, generally in the field of protein metabolism, but also with a keen eye on all manner of blood metrics (triglycerides, LDL/HDL, fasting blood sugars, assorted other biomarkers of metabolic health).
The style of this book is two books in one. It’s a very accessible pop-science book in its primary tone, with an extra layer of precise science and lots of references, for those who wish to dive into that.
In the category of criticism, the diet plan section of the book is rather meat-centric, but the goal of this is protein content, not meat per se, so substitutions can easily be made. That’s just one small section of the book, though, and it’s little enough a downside that even Dr. Mark Hyman (a popular proponent of plant-based nutrition) highly recommends the book.
Bottom line: if you’d like to be less merely fighting decline and more actually becoming healthier as you age, then this book will help you do just that.
Click here to check out Forever Strong, and level up your wellness as you age!
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Dentists Debunk 15 Teeth Myths
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Dentists Dr. John Yoo and Dr. Jason Lin leave no gaps in the truth:
The tooth, the whole tooth, and nothing but the tooth
Not only is there no tooth fairy (we are shocked), but also…
- “Baby teeth aren’t important.”
False! Baby teeth act as space holders for permanent teeth, affect speech development, and influence a child’s psychological well-being. - “Acidic fruits will whiten your smile.”
False! In any practical sense, anyway: acidic fruits may temporarily make teeth appear whiter by dispersing stains but cause enamel erosion and weaken teeth over time. - “Fillings last forever.”
False! Fillings can wear down, fail, or develop cavities underneath if oral hygiene isn’t maintained, requiring replacement over time. - “Cavities are irreversible.”
False! Cavities in the enamel can be reversed with fluoride and good oral hygiene, but cavities that reach the dentin are typically irreversible. - “Braces are just for crooked teeth.”
False! Braces also correct functional issues like overbites, underbites, crossbites, and prevent future complications like tooth impaction. - “A knocked-out tooth is gone for good.”
False! A knocked-out tooth can be reimplanted if done quickly (ideally within an hour); storing it in whole milk or saliva helps preserve it. - “Diet sodas won’t give you cavities.”
False! Diet sodas can still cause cavities due to their acidic pH, which erodes enamel, even without sugar. - “Dental cleanings aren’t necessary.”
False! Dental cleanings help remove plaque and tartar that regular brushing can’t, and allow for regular oral health checkups. - “Retainers aren’t for life.”
False! To maintain teeth alignment after braces, retainers should be worn long-term as teeth can shift even years later. - “You should floss before brushing.”
False! The order doesn’t matter, but do floss regularly. - “Everyone has wisdom teeth.”
False! Not everyone is born with wisdom teeth; they are the most commonly missing teeth, and not everyone needs them removed. - “Hydrogen peroxide and baking soda are good toothpaste replacements.”
False! While they are common components in toothpaste, they lack fluoride, which is essential for remineralizing and protecting enamel. - “You’re too old to get braces.”
False! There’s no age limit for braces or aligners; adults often seek them for both aesthetic and functional reasons. - “Teeth that have had root canals can’t feel.”
False! Teeth with root canals can’t feel pain from nerves, but you can still sense pressure due to surrounding ligaments. - “You’ll inevitably lose all your teeth when you’re old.”
False! Good oral hygiene and regular dental care can preserve natural teeth into old age, though genetics also play a role.
For more on each of these, enjoy:
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Want to learn more?
You might also like to read:
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Don’t Forget…
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Learn to Age Gracefully
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- “Baby teeth aren’t important.”
