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By: CHN Nutrition Team

Here’s a question: How old is your heart? That seems like an easy question to answer: It’s as old as you are!  But when it comes to the health of your heart, the answer might not be so simple.

Risk factors for heart disease may take a toll on your heart over time — making it “older” than you are. Making heart–healthy changes now may help undo some of that damage — and help turn back the clock on your heart health.

1. If you smoke or use tobacco, quit. This is a tough one. But it’s doable! And it’s one of the best ways to lower your risk for heart disease. Make an appointment with your primary care physician (PCP). Ask about medicines and other strategies that may help you quit.

2. Enjoy heart–healthy foods. Fill your plate with fruits, veggies, and fiber-rich whole grains. Foods like fish, nuts, low-fat dairy products, skinless poultry, and lean meats may also be on the menu. Cut back on foods that are high in sodium, saturated fat, and trans fats. Make a meal plan for this week. It’s easier to make better choices when you have heart–healthy ingredients on hand — and a plan to use them.

3. Keep moving. Regular exercise boosts your heart’s fitness and health. Most healthy adults should aim for at least 2.5 hours of moderate-intensity aerobic activity a week. Add strength exercises on two or more days a week. Does that sound like too much for your busy schedule? Think of short sessions. Break it up into blocks of at least 10 minutes — and squeeze them in when you can. Make an exercise appointment on your calendar or set a reminder on your smartphone. Then treat it like you would any other important meeting.

4. Manage high-risk conditions. Do you have high cholesterol, high blood pressure, or diabetes? If so, work with your doctor on a treatment plan. Make sure you take your medications as directed — and get the checkups recommended for you. If you sometimes forget your meds, try setting a daily alarm on your watch or smartphone. Or try a “days of the week” pillbox to help you remember.

5. Rethink your drink. Too much alcohol may raise blood pressure. So moderation is key.

6. Tame your tension. Long-term stress may damage your blood vessels. Stress may also affect your risk for heart disease and stroke by triggering unhealthy coping strategies.  Write out a list of healthy coping strategies (ie. call someone you trust to vent, take a walk, do a yoga video, etc) and turn to it for coping ideas when you are feeling stressed.

7. Catch some ZZZ’s. Too little sleep may be tough on your ticker. Most adults should get seven to eight hours a night. Some people may need more. Trouble drifting off? Put away your digital devices well before you turn in. And do something relaxing instead — such as reading a book or taking a bath.

If making the heart–healthy lifestyle changes above seems overwhelming, keep this in mind: even minutes matter. So pick one change at a time — and start small. Over time, you can build on your success.

By: CHN Nutritionist, Josephine Ledda

Did you know that your skin is the largest organ in your body? Our body’s natural shield has many uses and is always working. Your skin:

  • Acts as your body’s first line of defense against harmful germs and UV light.
  • Has its own microbiome, a tiny army devoted to keeping you safe.
  • Sheds 30,000 skin cells each minute! With that kind of turnover, we want to support our skin with a healthy diet.

Below is a list of nutrients that are essential to healthy skin at every age:

Nutrient: Found in: Why is it important?
Vitamin A Cheese, eggs, liver, carrots, spinach, peppers and papaya Helps your skin cycle, keeping it looking healthy
Omega-3 Fatty fish such as salmon, walnuts, chia seeds and flaxseed Controls your body’s oil
Helps acne breakouts
Reduces swelling
Zinc Pumpkin seeds, oysters, beef, chickpeas and oats Helps your skin to heal from cuts or breakage
Vitamin C Peppers, oranges, broccoli, kale and papaya Helps repair from sun damage
Protects you from getting sick
Vitamin E Asparagus, peppers, sunflower seeds, collard greens Helps repair from sun damage <br>Keeps your bones strong

Easy Salmon Salad

Ingredients:

  • 1-2 medium salmon fillets
  • 1 teaspoon of salmon and 1/4 cup olive oil
  • salt and pepper to taste
  • 4 cups romaine lettuce chopped
  • 1/2 cup sliced red bell peppers
  • 1/2 cup sliced cucumbers
  • 1/4 cup thinly sliced red onion
  • 1 sliced and pitted avocado
  • 1 teaspoon Dijon mustard
  • 2 tablespoons lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder

Instructions:

  • Preheat the oven to 400 degrees F.
  • Use 1 teaspoon of olive oil to coat the salmon. Season salmon with salt and pepper on both sides. Place fillets, skin side up, in the oven for 12-15 minutes, or until flaky.
  • While salmon is baking, bring together lettuce, peppers, cucumbers, red onion and avocado in a large bowl. Set aside.
  • In a small jar, mix garlic powder, onion powder, lemon juice, the remaining olive oil, salt, and pepper. Cover the jar and shake well.
  • Remove salmon from oven. Let cool for 5 minutes.
  • Dress the salad and serve with the salmon. Enjoy!

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By: Patrick Golden, Healthcare Writer

Having diabetes can feel overwhelming. There’s a lot to pay attention to – like checking your blood sugar, taking medication, getting regular check-ups, and keeping active.

But did you know you should pay attention to your feet too? It’s true. With diabetes, high blood sugar levels can cause nerve damage, and the feet and legs are most often affected.

It’s important to keep your feet healthy, catch any problems before they become serious, and promptly seek medical help if you notice any issues that aren’t getting better.

We caught up with Dr. Craig Herman, the Director of Podiatry at Community Healthcare Network, to learn more about the connection between diabetes and foot health, and for some tips on steps you can take to stay healthy and avoid serious complications.

Feeling no pain? That’s a problem

About half of people with diabetes will develop some type of nerve damage because high blood sugar levels can cause the nerves in your body to not work properly.

“When you have diabetes for a long time, such as greater than 10 years, or if your diabetes is out of control, your feet may start to lose the ability to feel pain and temperature,” says Dr. Herman. “This is called diabetic peripheral neuropathy.”

Imagine not noticing you’ve been cut because you can’t feel it. Avoiding pain might sound nice, but pain is there for a reason. It’s telling you that something’s wrong and that you should pay attention.

  • Pay close attention to the health of your feet so you can catch any issues before they turn serious.
  • A serious foot problem might begin as something small – like a little cut or sore. If the wound doesn’t heal properly and an infection sets in, part of the foot, the whole foot, or even part of the leg, might eventually need to be amputated (removed with surgery).
  • If an area appears red, swollen, warm, if you feel pressure in the area, or if it’s giving off a bad odor, seek attention urgently – usually within one to three days.
  • If you have deep a wound or open sore on the foot, it may be a foot ulcer. If it gets infected, the infection can spread to other areas of the foot and even infect the bone or get into the blood system.

“It’s important to identify an ulcer as early as possible,” says Dr. Herman. “If you have good circulation and the problem is found in its early stages, it can usually be cured quickly. However, the longer you wait, the more severe the ulcer is, and if your circulation is poor, the ulcer can take a long time to heal and lead to amputation.”

Build a daily foot care routine

Practicing good self-care can go a long way to avoiding serious foot problems that diabetes can cause.

  • Check your feet daily, even if don’t feel there’s anything wrong. Remember, nerve damage might cause you to lose feeling. You might have a problem and not know it.
  • Look carefully for cuts, bruises, sores, redness, swelling – anything out of the ordinary – including changes to the skin or nails. A small cut might not look like much, but it could turn into something serious if untreated, so don’t ignore it.

Dr. Herman says it’s most important to keep the damaged area clean and covered.

“Don’t let the air dry it out,” he says. “The wound should be cleaned with water and antibacterial soap, then dried, treated with an over-the-counter antibiotic ointment, and kept covered.”

  • Be thorough. Use a hand-held mirror to check those hard-to-see spots – or ask someone, such as family member, for help.
  • If a wound doesn’t show signs of infection – such as redness, swelling, and increased pain – but it isn’t healing, see a doctor within one to two weeks. You should ideally see a podiatrist, but your primary care provider, an urgent care clinic, or an emergency department is ok if you’re concerned.

Know your risk factors

Anyone with diabetes can develop nerve damage, but these factors increase your risk:

  • Blood sugar levels that are hard to manage
  • Having diabetes for a long time, especially if your blood sugar is often higher than your target levels
  • Being overweight
  • Being older than 40 years
  • Having high blood pressure
  • Having high cholesterol

Steps you can take to stay healthy

There are several simple, yet effective things you can do to protect your feet.

  • Don’t go barefoot – even when indoors. There’s a much greater chance of injury.
  • Wear shoes that fit well. If they feel too loose or too tight, there’s more risk they’ll damage your feet. Wear socks too.
  • Wash your feet daily. But avoid soaking your feet or scrubbing them with soap. Dry your feet well – including between your toes – immediately after washing.
  • Trim your toenails regularly. Smooth out any sharp edges and create a straight line along the top of the nail.
  • Stay active. This will help to keep blood flowing to your feet.
  • Have your feet checked as part of your regular physical exams. Your doctor or healthcare provider will notice any issues and act if needed. The frequency of how often you should have them checked depends on your risk level.
    • Low risk. If you have no physical problems, good circulation, no loss of feeling, and your blood sugar is in control, you should be seen once a year for an evaluation.
    • Moderate risk. If you have good circulation, your diabetes is controlled, and you have feeling in your feet, but you have medical problems that require more attention, more frequent visits – such as once every three to six months – may be needed.
    • High risk. You should be seen at least every three months, possibly more often if you have any or all the following problems:
      – uncontrolled diabetes
      – loss of feeling in your toes or feet
      – poor circulation in your feet
      – a history of amputation or foot ulcers
      – other health problems

Remember, having diabetes doesn’t mean you’ll develop foot problems – or that you’ll lose your feet. By practicing good self-care, knowing what to look for, and staying in close contact with your doctor or healthcare provider, you can do your part to keep your feet healthy.

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By: Jenna Taubin, CHES - CHN Wellness Manager

Pre-made spice blends at the grocery store make cooking easier but they tend to be pricey. Did you know you can mix up your own taco seasonings for pennies on the dollar compared with the cost of a pre-made packet? Plus, you can control the spiciness or salt to what you like.

Use dry herbs and spices that you’ve bought recently. Dried herbs and spices don’t go bad, but they do lose their flavor over time. Before creating a blend, make sure your ingredients are still fragrant and vibrant in color. If you’re using whole spices and herbs, grind them in a clean coffee grinder for maximum flavor. Store leftover spice blends in a tightly sealed container and label it. Once it’s gone restock and keep cooking! Feel free to tinker with blends based on your taste – the possibilities are endless. Save this guide and add a tablespoon or two the next time you need a spice blend for a dish.

Taco Seasoning

Try it in chili, tacos, burgers, or a steak marinade.

Ingredients:

  • 2 tbsp. chili powder
  • 1 ½ tsp. chipotle powder
  • 1 tsp. salt
  • 1 tsp. onion powder
  • 1 tsp. cumin
  • ¾ tsp. garlic powder
  • ¾ tsp. sweet paprika
  • ¼ tsp. oregano

Everything Bagel Seasoning

This works on everything! Try with eggs or avocado toast.

Ingredients:

  • 1 tbsp. poppy seeds
  • 1 tbsp. dried minced garlic
  • 1 tbsp. dried minced onion
  • 1 tbsp. toasted white sesame seeds
  • 1 tbsp. flaky sea salt

 

Cajun Spice Mix

This is often used in jambalaya and gumbo or rubbed on a protein before grilling or over oven-baked fries.

Ingredients:

  • 1 tbsp. plus 1 tsp. sweet or smoked paprika
  • 1 tbsp. dried oregano
  • 2 ½ tsp. dried thyme
  • 1 heaping tsp. of cayenne pepper
  • 1 tsp. onion powder
  • 1 tsp. garlic powder

Italian Bread

Add to sauces, meatballs, or rub on a protein.

Ingredients:

  • 1 tbsp. dried basil
  • 1 tbsp. dried parsley
  • 1 tbsp. dried oregano
  • 1 ¼ tsp. garlic powder
  • 1 tsp. dried rosemary
  • 1 tsp. dried minced lemon peel (optional for brightness)
  • ¼ tsp. crushed red pepper

Shawarma Seasoning

Traditionally “shawarma” refers to a style of cooking meat on a split. This take on the blend is warm and savory for the meat.

Ingredients:

  • 2 tbsp. ground cumin
  • 1 tbsp. ground coriander
  • 1 tbsp. sweet paprika
  • 2 tsp. black pepper
  • 2 tsp. turmeric
  • 1 ¼ tsp. granulated garlic
  • 1 tsp. cardamom
  • 1 tsp ground cloves

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By: CHN Wellness and IT Team

Did you know every message you text, every email you send, every Google file you create makes a digital record that then requires energy to maintain on a server somewhere?

“Somewhere” in most cases means “the cloud,” which in actuality is a series of large warehouses full of servers and air conditioning equipment that produces more than 900 million tons of CO2 each year. A lot of us don’t think about the “digital detritus” that follows us around, but it’s really there – for example: the google doc of your teen’s class contact list from back in pre-K, the multiple selfie photos when you only like one of them, all the thumbs up in your WhatsApp group thread – and it’s all taking energy to keep that available for us to look back at whenever we want.

With the WHO stating, “Climate change is the single biggest health threat facing humanity,” deleting files you don’t need to minimize your online footprint is a helpful step you can take, and as CHN’s AVP of Technology, Gerry Anzano, states “Just like cleaning your refrigerator – it’s important to do this regularly”. To do your part in using energy resources wisely for the health of our planet, we invite you to take part in Digital Cleanup Day. Spending just 15 minutes to delete your “dead data” will not only free up a lot of memory space on your devices, it will also make a tremendous difference in reducing your environmental footprint – let’s see How Many Gigabytes of unnecessary files we can delete and How Much Energy that saves in a year.

Easy Digital Cleanup To-Do’s on your Smartphone:

1. Check how many Gigabytes of storage you have first.

2. Delete apps you no longer use.

3. Delete unwanted photos, especially duplicates.

4. Delete old files, like e-books and podcasts you are finished reading/listening to.

5. Delete old Whatsapp discussions.

6. Go back to see how much Gigabytes storage you have now and do the math to see how many GBs you deleted.

Easy Digital Cleanup To-Do’s on your Computer:

1. Check the current size of your email box. Go to Outlook > File > Mailbox settings > Write down the number of free GB in your mailbox.

2. Delete unnecessary old emails, starting with the oldest one you have.

3. Unsubscribe from newsletters that you don’t read.

4. Clean up re-occurring appointments on your online calendar that are no longer accurate.

7. Also review your Google Doc files that are over 1 year old and delete any that are unnecessary.

8. Go back to your mailbox settings to see how many free GB you have now.

Congratulations & Well Done!

By: Anna Rickards, RD, CDN, IBCLC - CHN Nutrition Program Manager

Why are supplements and nutrients important during pregnancy?

Nutrition is very important during pregnancy. It’s a time when we need extra nutrients to keep women and babies healthy. In this blog post, CHN would like to share ways to increase the vitamins and minerals needed to support a healthy pregnancy through both food and supplements like prenatal vitamins.

Five Important Nutrients:

  • Iron. Iron helps give oxygen to the baby. It can be found in lean red meat, poultry, fish, dried beans and peas, iron-rich cereal, and prune juice.
  • Omega-3. Omega-3 helps with baby’s brain development. It’s recommended to eat 8-12 oz of fatty fish per week, like salmon, cod, light tuna, shrimp, eggs, and milk.
  • Folic Acid. Folic Acid helps with birth defects and helps support your baby and your placenta. Folic acid can be found in cereal, bread and pasta, peanuts, dark green leafy veggies, oranges, and beans.
  • Calcium. Calcium helps your baby build strong bones and teeth and helps them develop a healthy heart, nerves, and muscles.

Tips for Prenatal Vitamins (PNV):

  1. Start taking a daily PNV before you get pregnant or as soon as you find out you are pregnant.
  2. If your PNV makes you dizzy, try taking it at night.
  3. Find a brand that is within your budget. It is more important that you take a PNV daily in addition to a healthy diet, than taking a certain brand.
  4. Keep your eye on these nutrients:
    – Methylfolate
    – Vitamin D
    – Choline
    – Iodine
    – DHA (Omega-3)

! Prenatal vitamins are not checked by the FDA. Choose a PNV that is third-party tested with a seal of certification. These ensure the safety of the vitamins.

 

Creamy Tuscan-Inspired Salmon with White Beans

This is the perfect dinner to support a healthy pregnancy because it is packed with omega-3s from the salmon and minerals from the beans and spinach. If you are pregnant, only eat salmon and other low-mercury seafood 2-3 times a week.

Ingredients:

  • 2 salmon fillets
  • 1 tablespoon olive oil
  • 1/2 yellow onion, diced
  • 3 cloves garlic, minced
  • 1/3 cup cream or coconut milk
  • 1/3 cup chicken or vegetable broth
  • 1 cup white beans
  • 1 cup baby spinach
  • 1 cup cherry tomatoes, halved
  • 1/4 cup grated parmesan cheese
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions:

  1. Bake or pan-fry salmon fillets until cooked through. Set aside.
  2. In a heavy bottom pan, sauté onion in olive oil until clear.
  3. Add garlic and cherry tomatoes. Cook for 2-3 minutes.
  4. Add cream or coconut milk, broth, and white beans. Simmer for 5 min.
  5. Add spinach, parmesan, salt, and pepper. Stir until spinach is wilted.
  6. Add salmon to pan and cover with sauce.
  7. Top with fresh parsley and serve.

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What Are Ingrown Toenails?

An ingrown toenail happens when a toenail grows into the skin around it instead of growing normally. This can lead to pain, redness, swelling, and in some cases, infection. Ingrown toenails most commonly affect the big toe, but they can occur on any toe.

Causes of Ingrown Toenails:

  1. Improper Nail Trimming: One of the primary causes of ingrown toenails is cutting your nails too short or rounding them at the edges. This makes the nail to grow into the skin.
  2. Tight-Fitting Shoes: Wearing shoes that are too tight can put pressure on the toenails, causing them to become ingrown.
  3. Injury: Hurting your toe, like when you accidentally bump it, can sometimes cause an ingrown toenail.
  4. Genetics: Some people are more likely to get ingrown toenails because of the way their nails naturally grow.
  5. Poor Foot Hygiene: Poor foot hygiene can increase the risk of ingrown toenails.

 

Symptoms of Ingrown Toenails:

Recognizing the symptoms of an ingrown toenail is crucial for early intervention and treatment. Common symptoms include:

  • Pain and tenderness along the side of the toenail.
  • Redness and swelling around the affected area.
  • Warmth and increased sensitivity.

 

Treatment Options:

If you suspect you have an ingrown toenail, there are several steps you can take to minimize the discomfort and prevent further complications:

  1. Soak Your Foot: Soaking your affected foot in warm, soapy water can help reduce pain and swelling.
  2. Proper Nail Care: Trim your nails straight across, avoiding rounded edges. Be gentle while cutting to prevent further irritation.
  3. Wear Comfortable Footwear: Choose shoes that provide enough room for your toes and avoid tight-fitting footwear.
  4. Over-the-Counter Pain Relief: Non-prescription pain relievers can help manage pain and inflammation.
  5. Avoid Aggravating Activities: Refrain from activities that put excess pressure on your toes, such as running or wearing high heels.
  6. Seek Medical Attention: If your ingrown toenail becomes infected or doesn’t improve with home care, consult a healthcare professional. They may need to remove the ingrown portion of the nail or prescribe antibiotics for infection.

 

Preventing Ingrown Toenails:

Prevention is always better than cure. To avoid ingrown toenails, follow these preventive measures:

  • Trim your nails straight across.
  • Choose comfortable shoes that provide adequate toe space.
  • Maintain good foot hygiene.
  • Be cautious when trimming your nails if you have thick or curved nails.
  • If you have recurring ingrown toenails, consider consulting a podiatrist for advice.

Ingrown toenails can be painful and frustrating, but with proper care and attention, they can be managed and prevented. If you experience persistent or severe symptoms, don’t hesitate to seek medical help. Taking care of your toenails and feet is essential for overall foot health and comfort.

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By: CHN Wellness Team

Did you know that Loneliness is harmful to your health?  The World Health Organization recently declared loneliness to be a global health concern.  Loneliness is a feeling of sadness and low mood due to a lack of companionship, close relationships, or feeling excluded. Loneliness doesn’t mean being alone. You can be alone and not feel lonely, and you can feel lonely while not alone. Rather, loneliness is the perception of being alone. People have feelings of loneliness occasionally as a natural part of life, but persistent feelings of loneliness can pave the way for health challenges.

As human beings, we know that social connection, community, and face-to-face interactions is one of the more powerful medicines we have to elevate our mood and to improve our health. 

  • Take yourself on outings each day to get some sun and say hello to a neighbor you pass on the street even if you’re working from home.

  • Commit to spending time with loved ones. Make your time together count by reducing distractions—do not check email, scroll, or sort through papers. One of the greatest gifts that we can give others is the gift of your full attention.

  • Embrace incidental interactions. These are the types that have been substituted with 2-day shipping and grocery delivery, so be intentional to talk a bit with the people in your community: bodega clerks, grocery store cashiers, laundromat staff, coffee shop baristas, security guards, and mail/package delivery workers.

  • Look for opportunities to help others reaffirm that you have value to add to the world – Hold the door for a parent with a stroller, help someone blind cross a crowded street/subway platform, or help a neighbor carry their grocery bags. Imagine a positive ripple effect of caring actions that might inspire them to pay forward to others later!

  • Reach out to people you care about to say Hi if you haven’t spoken in a while, just to let them know you are thinking of them.

  • Try a new hobby class – it will introduce you to a new community with similar interests, stimulate your routine, and improve your overall feelings of self-efficacy.  

  • See a therapist, counselor, or support group to help give you resources to cope with loneliness, improve your social connections and communication, and give you a safe space for your feelings.

By: Josie Thiele, CHN Nutritionist

Josie Thiele, CHN Nutritionist: “Shepherd’s Pie was a classic comfort food in my home growing up. Every Christmas Eve we would prepare a Shepherd’s Pie for dinner, freezing portions to reheat during the winter months.”

  • Shepherd’s Pie is an Irish dish made of ground meat cooked in gravy with mixed veggies topped with a mashed potato crust.
  • Shepherd’s pie has been a staple in Ireland since the 1700s. It is a great way to use meat and vegetables before they go bad. Back then lamb was more on hand for Irish shepherds and used for this meal.
  • In Britain, they changed it to make “cottage pie”, which used beef, a more costly and pleasing cut of meat at the time.

Try using other meat or veggies you have on hand. Instead of lamb, try beef, lentils, or meat alternatives (like Beyond Meat).

Recipe

Ingredients:

For the Potatoes:

  • 2 pounds russet potatoes, peeled and chopped into 2 inch pieces
  • 4 tbsp butter
  • 3/4 cup of milk
  • 2 tbsp greek yogurt or sour cream
  • 3/4 tsp salt
  • 3/4 tsp of pepper

For the Filling:

  • 1 tablespoon neutral oil
  • 1 pound of ground lamb/protein*
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 onion, chopped
  • 4 cloves of garlic, minced
  • 8 oz cremini mushrooms, sliced
  • 1 tbsp thyme, chopped
  • 1 tbsp rosemary, chopped
  • 2 tbsp tomato paste
  • 2 tbsp flour
  • 2 cups low sodium broth (beef or vegetable)
  • 2 cups frozen peas and carrots
  • 1/2 cup frozen corn

Directions:

For the Potatoes:

  • Add the potatoes to a medium sized sauce pan and cover with water.
  • Boil potatoes for ~8-10 minutes until they are fork tender.
  • Drain and return to sauce pan.
  • Add butter, greek yogurt, milk, salt and pepper to the potatoes.
  • Mash until smooth.

For the Filling:

  • Preheat oven to 400 degrees F.
  • Heat oil, ground meat, salt, and pepper in a large skillet over high heat.
  • Once the meat has browned, add in onion, garlic, and mushrooms and sauté for 5 minutes, or until vegetables are tender.
  • Stir in thyme, rosemary and tomato paste and cook for ~ 1 minute.
  • Add in flour and cook for another minute, keep stirring.
  • Add the broth, allowing to a simmer for 3 minutes until liquid is reduced.
  • Stir in frozen peas, carrots, and corn and remove from heat.
  • Spread filling onto a baking dish.
  • Spread the mashed potatoes on top of the filling.
  • Place in the oven and bake for 15-20 minutes, until the filling is bubbling out on the edges.

By: May Lemon, CHN Nutritionist

May Lemon, CHN Nutritionist: “In the fall, I look forward to hot teas and nourishing soups to build my immune system and keep the flu at bay. Growing up, my Grandmother would always make Coix Seed Soup when the weather changed from Summer to Fall to boost our immune systems. She said it removes dampness and prevents phlegm and it is easy for adults and children to drink. In my family we use Coix seed in our desserts and meat soups. It is our medicine in our everyday foods.”

Coix seed (Yi Mi) is a round white seed with a bland and mildly sweet taste and a slightly chewy texture. Since it is a seed, it is a complete protein and a good source of fatty acids, vitamins, minerals, and fiber. Coix seed is very common in Chinese supermarkets and herbal stores.

Recipe:

Ingredients:

Ingredients

  • 6 cups of water
  • 1 cups of coix seed
  • 3 to 5 honey dates

Directions:

  1. Place coix seed and honey dates in your pot and rinse with cold water until water runs clear. Drain the water.
  2. Add 6 cups of water to the pot.
  3. Cook on medium heat for 1.5 hours or until the seeds are soft and the dates have softened and fallen apart.
  4. Cover with the lid and let sit for 30 minutes to steam the soup.
  5. Spoon out the soup and coix seed into small bowls and serve.

TIP: For faster cooking, you can use a pressure cooker on high for 20 mins.