Food magazine

fusion November 2014

9 Things You Didn’t Know About

Bananas Saving the Banana & Why We Should Save this cherrished fruit before it disappears from the shelf!

Stay Away From Both Colds This Winter!

How smoothies can help you boost your immune system

advertisment

7 Saving the Banana & 9 Reasons We Should

Contents

November 2014

This cherrished fruit could disappear from store shelves in the not too distant future.

36 Immune System Benefits How to boost your nutrition intake and your health with smoothies.

13 Boost Your Health With Smoothies!

Fruit smoothies can be an easy way to nourish your body with essential nutrients.

40 Boost Your Immune System!

One of the best immune system supplements known throughout history is astragalus root.

21 Where Did They Come From?

The History of Smoothies: What every serious smoothie maker should know.

52 Build a Better Smoothie Choosing the right ingredients for your morning smoothie is a great way to get a jumpstart on your day!

2 | fusion

November 2014

Saving the Bananas & 9 Reasons We Should Alison Stevens

Meet the world’s most popular fruit.

Snack-size, portable and each with its own wrapper — it’s the banana! Diners consume billions each year throughout the world. Americans eat more bananas than apples and oranges combined.

And in banana-producing countries, more than 400 million people rely on bananas in order to survive.

The big, bright-yellow banana most commonly found in American and European grocery stores is known as the Cavendish.

Known as a dessert banana, it is eaten only when it is ripe and sweet. But dessert bananas make up only 40 percent of the world’s 400 edible varieties of this fruit.

Bananas vary greatly in their size, shape, flavor and texture. Those that aren’t sweet, such as the plantain, must be cooked or fried before they are eaten.

These Cavendish bananas probably look familiar because they are the kind found in grocery stores across North America and Europe. But Cavendish bananas are just one of hundreds of varieties eaten around the world.

7

| fusion

November 2014

Despite their broad popularity, many bananas including that popular Cavendish could disappear from store shelves in the not too distant future. A variety of diseases threaten their survival. Among the biggest worries is a nasty soil-borne fungus known as Tropical Race 4, or TR4. It causes “Panama disease,” which makes plants wilt and die. Another fungus also causes Panama disease, it is called Race 1, back in the 1950s it nearly wiped out one popular banana variety — the Gros Michel, or Big Mike. That’s when farmers switched to growing the Cavendish we eat today.

But now TR4 threatens not only the Cavendish, but also many other varieties of bananas. This aggressive fungus has moved from Asia to the Middle East, Australia and, most recently, Africa.

Losing out on a banana split wouldn’t be great. If these diseases succeed at wiping out popular types of this fruit, however, many people who live in banana-growing regions might starve. That’s why scientists are working with farmers to stop banana threats such as TR4 in their tracks. They are developing plants that resist the fungus.

But it’s a race against time as this newest

menace hops, skips and jumps around the globe.

Bananas don’t grow on trees. Rather, they are the world’s biggest berries growing on the world’s tallest herb. Reaching a height of nearly 3.5 meters (11.5 feet), banana plants lack woody trunks. Instead, layers of leaf stalks support the towering structure.

Broad leaves unfurl from the top. That’s also where an unusual cluster of flowers begins growing into “fingers” of fruit.

Banana plants grow fast. It takes most only about nine months to reach full height and begin flowering. Once the plant finishes producing fruit, the above-ground portion dies.The most common types of banana don’t produce any seeds. One way that farmers grow new plants from these types is by removing suckers from mature plants and transplanting them.

Large plantations, however, typically start new plants from tissue culture. That means they take cells from a plant, put them in a nutrient broth and allow those cell clumps to develop into new plants. Both processes result in clones: bananas that are essentially identical twins of their parent. These clones

“ Their leaves had wilted and yellowed. They broke away from the stem, forming a skirt of dead leaves on the ground. Fearing the worst, farmers had their plants tested. The diagnosis: TR4 had arrived.” are being planted over and over throughout the world.And that risks trouble. Because each plant now has the exact same set of genes, if one plant is susceptible to a disease, all its clones will be too.

infected. Unfortunately, it takes years to create bananas that not only are resistant, but also keep the texture and flavor people enjoy. In the meantime, banana growers must slow TR4’s spread.

specific temperatures. LAMP, however, requires no heating or cooling. And the test equipment can be powered by a battery.

That makes it ideal for banana farmers living in remote locations.

Not all bananas are seedless, though.

Some bananas contain dozens of pea-sized seeds. And those seeds may hold a key to protecting bananas from the diseases that threaten them.

That means farmers need to be on high alert for the invader, detecting it before it can move on. The center plant displays yellowing leaves, one of the telltale symptoms of Panama disease. Kema and his team are developing tests for TR4, including one called LAMP. This LAMP test relies on the polymerase chain reaction, or PCR. PCR copies particular snippets of DNA. LAMP looks for pieces of this genetic material that belong to the fungus. The new test would allow farmers to test suspicious plants, soil and water for those snippets of

Once the test is ready to run, farmers will be able to monitor their farms more effectively.

If they do find TR4, they will have to work quickly to isolate the fungus. If those measures are successful, farmers could stop the disease in its tracks, guarding healthy nearby plants.

Lurking Threat Last year, banana growers in Mozambique noticed some unhealthy plants. Their leaves had wilted and yellowed. They broke away from the stem, forming a skirt of dead leaves on the ground. Fearing the worst, farmers had their plants tested. The diagnosis: TR4 had arrived.

TR4’s DNA, even out in their banana fields.

Most standard PCR tests must be done at

But why should we be so worried and take so much action on saving this cherished fruit? Well here are nine reasons you may want to keep this great fruit around…

Photograph by Gina Pethan, ©2014 fusion All Rights Reserved.

This fungus and the Panama disease it causes is one of the world’s biggest threats to bananas. The fungus first attacks the roots. Long fungal filaments, called hyphae, grow upward into a plant. They fill the tubes the plant uses to move food and water up into its leaves. The hyphae can cut off the nutrient supply, causing leaves to wilt. The name of the disease reflects the country where it was first discovered attacking Gros Michel bananas.

No one knows how this pathogen, or disease-causing agent, reached Africa. But now that it’s there, TR4 has the potential to spread rapidly. That’s because this fungus can travel by irrigation water. It also can cling to soil on the bottom of shoes. And it can contaminate equipment, such as machetes.

First Line of Defense One approach to stopping the fungus: finding plants that are resistant to it. Such disease-resistant plants wouldn’t become

8

| fusion

November 2014

9 Benefits of Bananas Whether as a quick snack, cut up and tossed in the blender for a fruit smoothie, or used to make quick bread or pancakes, most people enjoy bananas. Bananas are such a staple on produce shelves that most of us don’t stop to think about their tropical origins or their many nutritional benefits.

Next time you enjoy a banana, consider some of these facts:

1. Hands and Fingers

Bananas do not grow on trees. The banana plant is classified as an arborescent perennial herb and the banana itself is actually considered a berry. The correct name for bunch of bananas is a hand of bananas; a single banana is a finger.

2. Heart Health

One banana contains 467mg of potassium, providing powerful protection to the cardiovascular system. Regular consumption of the potassium-packed fruit helps guard against high blood pressure, atherosclerosis and stroke.

3. Bones

Although bananas do not contain high amounts of calcium, they do supply the body with an abundance of fructooligosaccharide, a prebiotic substance (one which encourages probiotics, the friendly bacteria in the digestive system).

As fructooligosaccharides ferment in the digestive tract, that enhances body’s ability to absorb calcium.

9 | fusion

November 2014

4. Energy & Mood Balancing

Another benefit to bananas high potassium content derives from that mineral’s role as an energy-supplying electrolyte. Since bananas also contain tryptophan, serotonin and norepinephrine, they help prevent depression while encouraging feelings of well-being and relaxation. In addition, the vitamin B6 in bananas helps protect against sleeplessness, mood swings and irritability.

5. Vision

Bananas, combined with the African herb orinol, have been used to treat cataracts in Nigeria. The ability to prevent macular degeneration, the leading cause of vision loss in adults. According to a study published in the Archives of Opthmalogy in 2004, people who eat 3 servings of fruit per day are statistically unlike to develop the vision diminishing disease.

6. Better Digestion

Bananas suppress acid in the digestive tract, helping guard against ulcers. Since bananas contain pectin, a soluble fiber, they aid in the elimination process.

7. Baby Food

Since they are easily digested, bananas are a perfect food for babies just beginning to move to solid foods.

8. HIV Protection

The Journal of Biological Chemistry in March 2010 published a study which it

revealed the healing potential of BanLec, a lectin protein in bananas. Researchers found that this protein which binds to sugars can also bind to HIV-infected cells, enveloping them and preventing their replication and transmission.Due to modern shipping practices, this tropical yellow berry born of a herb seems so ubiquitous that most consumers take it for granted. However, the banana’s constant availability could end soon. Nearly all the bananas sold in stores are cloned from just one variety, the Cavendish banana plant, originally native to Southeast Asia. This means disease could potentially wipe out the cloned plants in one fell swoop. Next time you peel and eat a banana, take the time to savor its flavor and texture, so if this fruit disappears, you can tell future generations about the healthy snack encased in yellow flesh.

9. Save the peels

Even the peels of this fruit are useful. Apply the inside of a banana peel to pimples to naturally dry out these skin blemishes. Also, banana peels make a wonderful fertilizer, particularly for rose Photographs by Gina Pethan, ©2014 fusion All Rights Reserved.

Banana Blast

Mango Banana

2 bananas

1 bananas

1 cup milk

1/2 cup mango

1/4 cup water

1/4 cup cranberries

2 tbsp brown sugar

1/3 cup plain yogurt

8 ice cubes

1/2 cup orange juice

Instructions:

Instructions:

In a blender, combine ingredients. Pulse until bananas are chopped. Pour into 4 glasses and serve immediately.

Combine the banana, mango, yogurt, and juice in a blender; blend until smooth.

Serve immediately.

Prep time: 5 min Servings: 4

Fruity Banana Prep time: 10 min Servings: 1 1 bananas 1 1/4 cups strawberries 10 whole almonds 2 tbsp water 1 cup milk 1 cup ice cubes

Instructions: Place ingredients in blender. Blend to mix and puree until smooth. Pour glass and serve immediately.

Prep time: 5 min Servings: 2

Boost Your Health With Smoothies!

Laura Oliver

Fruits smoothies can be an easy way to nourish your body with essential nutrients. The best way to know the exact ingredients in your smoothie is to make them yourself. All you need is a blender, fruit and a base, such as water, milk or yogurt. Making your own smoothies can help prevent fruit from going to waste, while providing benefits that will keep you on the right track towards good health.

Vitamins and Minerals There are six categories of fruits that contain a variety of vitamins and minerals--citrus, berries, tropical, drupes, pomes and melons. Citrus fruits, such as grapefruit, oranges, tangerines and lemons, contain good amounts of vitamin C, potassium and folate. Vitamin C helps your immune system and synthesizes collagen that aids in the framework of your body. Potassium supports your heart function and helps maintain a normal blood pressure, while folate promotes healthy cells. The berry category includes blueberries, strawberries, blackberries, raspberries, cranberries and grapes.

13 | fusion

November 2014

They contain particular antioxidants that decrease inflammation and phytonutrients that help fight disease. Tropical fruits include papaya, kiwi fruit, pineapple, avocado, coconut, pomegranates, bananas and mangoes. Typically, these fruits are sources of vitamin C, potassium, folate and manganese, which keeps your bones, blood sugar, thyroid gland and nerves healthy. Common drupes fruits are cherries, apricots, peaches and plums.

They provide beta carotene, potassium and vitamin C. Beta carotene helps your vision and immune system function properly.

Pomes fruits include apples and pears, which contain vitamin C and potassium.

The melon category includes watermelon, cantaloupe, honey dew and casaba, which all contain adequate amounts of vitamin C.

Fiber Drinking fruit smoothies can help you reach the recommended intake of fiber, which is 25 grams for women and 38 grams for men. One serving of fruit typically contains two to four grams of fiber with blackberries, pears and apples having the highest concentration of five to seven grams per serving. The soluble fiber found in fruit helps

slow digestion and may help control blood sugar and lower cholesterol.

Smoothie Base Creating your own smoothie means you get to choose a base of your liking. You can add water, cow’s milk, soy milk or yogurt to the fruit in order to add bulk. The healthier options would include water, low-fat milk or low-fat yogurt, which will add flavor and nutrients without a huge number of calories.

The water will provide your body with fluid that is necessary for metabolism of food and transportation of nutrients. The low-fat dairy contains calcium and vitamin D, which help your bones stay strong.

Smoothie Tips When trying to lose or maintain a healthy weight, smoothies could be used as a meal replacement, not an addition. For instance, drink a dairy-based smoothie for breakfast or drink a water-based smoothie as a snack.

Fruit smoothies can be a healthy additional any meal plan as long as you maintain portion control. Consult your doctor on how to best incorporate smoothies into your diet plan.

Orange Pineapple Prep time: 5 min Servings: 4 8 oz pineapple 1 can frozen orange juice 1tbsp lime juice 1 cup milk 8 ice cubes

Instructions: In a blender, combine ingredients and blend until smooth.Pour in glasses and serve.

Photograph by Gina Pethan, Š2014 fusion All Rights Reserved.

The Origin of Smoothies Ryan Carmody

It’s kind of funny how the invention of one thing results in the invention of something else. For hundreds of years Mediterranean and Eastern cultures have served pureed fruit drinks that resemble what we call smoothies. It wasn’t until the invention of the blender and home refrigerators in the 1900’s that thousands of Americans began experiencing the joy of blended juices the rest of the world and adventurous travelers had known for some time.

Refrigeration became available for the home in 1915.As Americans were discovering the joy of frozen food, fruit and fresh milk in their kitchen, Stephen Poplawski was inventing another popular kitchen appliance

21 | fusion

November 2014

– the blender, originally intended to be used as a mixer. Kitchen appliances and cooks had long been chopping, mincing and dicing, but Poplawski’s blender was the first appliance to put a spinning blade at the bottom of a container to do so, making it easier to make milkshakes and soda fountain style drinks at home and in drugstores.

Prior to refrigeration in the home, the flavors of most smoothies were limited to the fruit that was in season. This meant flavors like bananas, pineapple and strawberries were the most popular and available flavors, and still are. Blueberries, raspberries, cranberries, pomegranates and other more exotic fruit flavors came later, when the fruit could be frozen and stored for use during the off-season. What really boosted the smoothie’s popularity was the growth of the

macrobiotic and health food movement of the 60’s. According to Dan Titus, the director of the Juice and Smoothie Association, health-food stores began to sell fruit juices and fresh fruit drinks to meet the demand and interest more and more people had in macrobiotic diets and their health.

It wasn’t just health nuts and hippies who were interested in building better bodies in the 60’s and 70’s. A young and wildly popular bodybuilder named Arnold Schwarzenegger use to drink a pitcher of beer after his intense workouts. JackLalanne was one of the earliest juicing and nutrition advocates – and more importantly, one with a television show where he touted the benefits of healthy eating and juicing and was the first person in the US to sell nutritional supplements on television.

Cranberry Smoothie Prep time: 5 min Servings: 2 1cup almond milk 1 banana 1/2 cup mixed berries 2 tbsp water 1/2 cup cranberries 1 cup ice cubes

Instructions: Blend ingredients in a blender until smooth; refrigerate until chilled.

Their Name History credits the hippies of the 60’s with a lot of things, but naming drinks isn’t usually one of them. The fact is, along with peace, love, flowers and freedom hippies also gave the smoothie its name.

By 1970 a lactose intolerant teenager named Steven Kuhnau began to make smoothies in order to be able to enjoy something similar to the milkshakes most of his peers loved. Unable to digest milkshakes because of his lactose intolerance, he created frozen blends of fresh fruit, ice, and nutrients and fruit juice instead. He was excited to discover that not only did they taste good; they helped control his allergies and blood sugar levels as well.

Kuhnau was so excited by his invention he opened a health food store called “The Smoothie King”, and began selling vitamins alongside his healthy drinks.

Kuhnau didn’t invent the name. He just branded it, saying the first time he heard the word was in reference to fruit and fruit juice based drinks made by “hippies” in the late 60’s. Prior to Kuhnau’s “Smoothie King”, the name “smoothie was used to describe everything from women’s bras and girdles, to ball point pens, car paint and machinery.

There was even a band named “The Smoothies”! It wasn’t until Kuhnau opened his health food store and called his drinks “smoothies”, to appeal to the already health conscious hippies who knew what the term meant, that the name took off. Now, with

more than 600 “Smoothie King” stores nationwide today, it’s unlikely the name will ever change.

Evolution of Smoothies Smoothies have come a long way over the years. There are hundreds of recipes available to choose from today, on both ends of the health spectrum, containing a multitude of different ingredients. For truly healthy smoothie recipes just poke around my site and try what looks good to you.

Photograph by Gina Pethan, ©2014 fusion All Rights Reserved.

22

| fusion

November 2014

Increase Your Nutrition Intake Yanjun

Depending on what you put in your smoothies, they can boost your daily nutrition and vitamin count considerably, increasing your health and overall mood. Some smoothies contain foods loaded with health benefits, such as kale, flax and ingredients with omega-3 fatty acids that are highly recommended for good health.

Omega-3s don’t just come from fish they also come from other kinds of food, such as ingredients in smoothies. Nutritionists recommend you get omega-3s from fish, fish oils and supplements, but there are other sources for this great source of nutrients.

One is by drinking milk and eating dairy products made from the milk of cows that are fed only a grass diet, and what do you know, milk is found in many smoothie recipes! In addition to dairy products from grass fed cows, beef from cows that have been raised on the diet nature intended for them - grass - is also a solid source of omega-3s, once again boosting your nutrition intake, and making for a great way to start the day. You may say that meat is a weird ingredient for smoothies, but really they can make a great protien smoothie.

Nevertheless, another source for omega-3s is walnuts. One smoothie recipe contains two kinds of fruit, almond milk, cranberry juice and walnut oil and is loaded with omega-3s. So, if you don’t like the taste of fish, there are other ways to get those same health benefits. A smoothie made with milk from grass fed cows or almond milk with a tablespoon of walnut oil added will be loaded with omega-3s.

Photograph by Gina Pethan, Š2014 fusion All Rights Reserved.

36

| fusion

November 2014

Omega-3 Smoothie Prep time: 5 min Servings: 1 3/4 cups peaches 1/2 cup almond milk 1 tbsp. walnut oil 8 ice cubes

Instructions: In a blender, combine ingredients and blend until smooth. Pour in glasses and serve immediately.

Ruby Booster Prep time: 5 min Servings: 2 3 cups green tea 2 apples 3 carrots 1 lemon 2 hot peppers

Instructions: Add all ingredients to blender. Blend on low and gradually increase to high until smooth. Serve immediately.

| fusion

November 2014

Immune System Benefits

Q& A:

DaNae Johnson

Beginning of the school year, rumors of the swine flu sparked great fear around the world. As viruses and bacteria begin to spread like wild fire throughout our communities, you are probably searching for the best immune system supplements to protect your family in addition to a well-balanced diet.

When trying to choose the best immune boosting supplement for your family, you need something that is simple to incorporate into your lifestyle. One of the best immune system supplements known throughout history is astragalus root.You may be surprised that astragalus may also assist in reducing the following: cardiovascular disease, chemotherapy side effects, common cold, diabetes, and AIDS. Studies have shown that astragalus may actually further suppress cancerous tumors from growing. Smoothies are convenient and many people, young and old, love them. It is usually easier to get your kids to drink an immune boosting smoothie than to swallow the capsules.

You have two main forms of astragalus to choose from when adding astragalus into your smoothies. The easiest way is to use the bulk powder. The second way is to create a decoction for the liquid of the smoothie.

Q: What is the difference between smoothies and juices?

A: Smoothies are based on whole foods so you are getting the juice and the fiber.

Q: Why are green smoothies so good for you?

A: In 16 oz you get cups of green veggies, fiber, minerals, vitamins, and enzymes. Its a perfect mix.

Q: What smoothie do you recommend for people in their 30s?

A: A protein smoothie. With 26 grams of protein including almond milk, chia seeds, and bananas.

Q: What smoothie do you recommend for people in their 40s?

A: A beauty smoothie. It contains many antioxidants, and is a blend of blueberries and chia seeds.

Photograph by Gina Pethan, Š2014 fusion All Rights Reserved.

Build a Better Smoothie Kadey Matthew

Ideally suited to fuel health-conscious eaters with fast-paced lives, a morning smoothie is a fast, portable, vitaminpacked breakfast. And if you choose the right ingredients, your morning smoothie is a great opportunity to get a jumpstart on the nutrients your body needs for the day.

Start With a Splash Varying your ingredients and making sure to include fat and protein as well as fresh fruits and vegetables will keep you from falling into a smoothie rut and ensure that you’re getting a balanced breakfast that will keep you steady throughout the morning. In fact, it’s pretty hard to go wrong with a smoothie, as long as you keep a few key rules in mind. Here’s how to build a sensational

52

| fusion

November 2014

smoothie from the blade up. No matter what else you’re putting in your smoothie, start with a liquid as your base. Protein-rich organic cow’s milk; unsweetened almond, oat, coconut, or hemp milk; vegetable juices; and water are all great choices for a liquid base. A little fruit juice can be a flavorful addition, but since fruit juice is high in concentrated sugars, use it sparingly.

The Main Event Fruit is often the backbone of smoothies, adding antioxidants, fiber, and sweetness.

Frozen fruit makes a thick, frosty smoothie, so keep your freezer stocked with berries, particularly blackberries, raspberries, blueberries, and cranberries, which have the highest levels of antioxidants. Bananas add body and sweetness to your smoothie, while fruits like kiwi and pineapple add a

pleasing acidity. But don’t limit yourself to simply berries and other fruit. Stemmed leafy greens such as spinach, chard, kale, and romaine lettuce can either serve as the main ingredient or work in combination with fruit.

Added Enrichment Fruits and vegetables should make up the bulk of your smoothie, but if you stop there, you’re missing out. Add ingredients with additional protein and fat to make your smoothie more filling and reduce spikes in blood sugar for balanced energy throughout the morning. Try adding Greekstyle yogurt; it contains twice the protein of traditional types. Healthy fats, such as those found in avocados and nut butters, boost the absorption of many of the vitamins. As an added bonus, all of these ingredients give your smoothie a rich, creamy texture.

Macadamia Vanilla Prep time: 5 min Servings: 1 1/4 cup macadamia nuts 1 cup water 8 dates, pitted 1/4 spoon stevia 1 tsp vanilla 1 tsp astragalus powder 12 ice cubes 1 cup milk

Instructions: Blend the first three ingredients until smooth.

Then add the rest of the ingredients and blend again. Pour in glasses and serve immediately.

Razzy Blue Prep time: 10 min Servings: 3 1 banana 16 almonds 1 cup blueberries 1 cup raspberry yogurt 1/4 cup grape juice

Instructions: Place the ingredients into a blender; pulse until finely ground. Puree until smooth.

Photograph by Gina Pethan, Š2014 fusion All Rights Reserved.

Editorial Gina Pethan

The magazine fusion was designed to show the common person the benefits and simplicity of enjoying a smoothie. Smoothies are one of the best ways to start off the day, and this magazine shows how easy it is to do that. fusion includes many different articles on different smoothie topics, ranging from immune system help to the benefits of bananas. Each article contains new ideas on how to make your smoothies or even how each smoothie will benefit your health.

The magazine also contains unique recipes with unique ingredients for every person to try on their own. The feature in each magazine will contain a different fruit each time the magazine is published. The feature will also contain an article specifically on that fruit and also provide three recipes using the feature ingredient.

Each edition will have a new focus, for example, this edition is all about fruit smoothies while the next edition will contain different articles and recipies on green smoothies. You can see the cover and some articles that will be included in Decembers edition on the following page. I hope you enjoy fusion!

Photograph by Gina Pethan, Š2014 fusion All Rights Reserved.

76 | fusion

November 2014

fusion December 2014

Green Soother Recipe This smoothie packs a punch of sweet flavor, and some hidden nutrients.

10-Day Green Smoothie Cleanse!

Clear your body of oils and bacteria!

11 Health Benefits of

Spinach

Magazine Prototype Art 308 Typography II University of Wisconsin- Stevens Point Department of Art and Design Professor Matthew Groshek Fall Semester 2014 Magazine designed and produced by Gina Marie Pethan