Week in Food

7th November 2009

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Saturday sweet potato, squash, kale and split pea soup

This soup was inspired by Ira’s Tuesday Night Split-Pea Stew, but has a flavor all of its own. Hearty, rich and heavy on cumin!

These proportions are for 6 qt  stockpot.

GET

• 3 Tbsp olive oil
• 1 minced leek
• 1 chopped red onion
• 3 cloves minced garlic
• 2-3 medium russet potatoes 1/2”cubed
• 1 Delicata squash 1/2” cubed
• 2 potatoes 1” cubed
• 1 sweet potato 1/2” cubed
• 1/2 cup yellow split peas
• 6 cups water or broth of choice
• 1 qt low-sodium chicken stock or veggie
• 1 bay leaf
• 1 tbsp lime or lemon
• 1 tsp sea salt
• 1 tsp black pepper
• 1 tbsp minced fresh sage (about 4 leaves)
• fresh ground cumin (use a mortar+pestle)
• 1 tsp fresh ground nutmeg
• 3 leaves chopped kale

COOK

Saute onions and leeks until golden-brown. Once  they’re done add garlic, saute for about a minute. Add stock, water, then peas, squash, potatoes, bay leaf, lemon, salt, pepper and cook about 35 min or so, until veggies are soft. About 10 min before the soup is done cooking add the sage, cumin and nutmeg. Once the heat is off add the kale. It will add a lovely splash of color and flavor to the soup.

BENEFITS

Kale is one of the Organosulfur Phytonutrients that Help Prevent Cancer… these 10-15 glucosinolates present in Kale appear able to lessen the occurrence of a wide variety of cancers, including breast and ovarian cancers…” Rich in vitamins A, C, K and manganese.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38#healthbenefits

Potatoes are a very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48#nutritionalprofile

Sweet potatoes contain unique root storage proteins that have been observed to have significant antioxidant capacities. This root vegetable is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. This is an Antioxidant-Rich, Anti-Inflammatory Food. Both beta-carotene and vitamin C are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64#healthbenefits

“Winter squash, like other richly colored vegetables, provide excellent sources of carotenes.  Generally, the richer the color, the richer the concentration.  They also offer a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber, potassium, vitamin B6 and niacin….”

http://www.everynutrient.com/healthbenefitsofsquash.html

Dried peas are a very good source of cholesterol-lowering fiber. They are also of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Dried peas also provide good to excellent amounts of four important minerals, two B-vitamins, protein, and isoflavones (notably daidzein). Isoflavones are phytonutrients that can act like weak estrogens in the body and whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer, amongst other health conditions.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56

Tagged: AntioxidantVitamin CVitamin Kcopperfiberflavoniodsfolic acidlow fatmanganeseniacinpotassiumveganvegetarianvitamin avitamin bBlood sugarcholesterol-loweringisoflavonesproteinphytonutrients

2nd November 2009

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Burdock Tea, will make you beautiful within and without

This tea has a wonderful smokey flavor and is an easy way to access the benefits burdock has to offer. You can also buy burdock root, cut thin slices, cover with boiling water and brew for 10 min. I’ve found the tea to be more flavorful.

I will soon try cooking with burdock and post once I’ve got a good recipe to share.

Get the tea cheap here: http://www.mountainroseherbs.com/bulkherb/b.html

BENEFITS

Burdock root, also known as gobo or “Poor-man’s potatoes”, is an important food in Japan known for it’s many healing properties. Traditionally, burdock root was used in Europe, India and China to treat respiratory disorders, abscesses, joint pain, urinary problems and to overcome serious health challenges by stimulating cellular regeneration, detoxification and cleansing. The German Pharmacopoeia lists this herbal drug for treating gastrointestinal complaints, as well as joint and bone conditions. The tea is also considered to be a traditional blood purifier and diuretic. Up to seventy-five percent of the root is made up of complex carbohydrates known as fructo-oligo-saccharides (FOS), including 27-45% inulin. Based on clinical studies, intake of FOS significantly increases beneficial bifidobacteria within the gastrointestinal tract and eliminates bacterial pathogens. This ultimately stimulates the immune system and effectively suppresses abnormal cell growth. The high levels of FOS in burdock root and its water extract also help to keep blood sugar levels constant and reduce hyperglycemia. Burdock root and its tea also contain at least five powerful flavonoid-type antioxidants that are more powerful antioxidants than vitamin C. Based on many studies with animals exposed to toxic chemicals, the tea very effectively protects the body against cellular damage and abnormal growths. The tea also has powerful anti-inflammatory activity based on studies and reduces liver damage from toxic chemicals. As a mildly bitter-tasting herb, it increases saliva and bile secretion, which aids digestion and cleanses the liver. These qualities of burdock root tea support proper hormone balances within the body and this may explain its traditional use for treating acne, eczema, endometriosis, fibroids and psoriasis. Burdock root tea can also be applied externally for treating skin conditions.

http://www.florahealth.com/flora/home/Canada/HealthInformation/Encyclopedias/BurdockRoot.htm

Tagged: AntioxidantBlood sugardetoxflavoniodstea

29th October 2009

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Ira’s Tuesday Night Split-Pea Stew

Here’s a wonderful recipe from my friend Ira, something she “threw together”.

You’ll need a big stockpot, about 10 qt.

GET

• 3 Tblsp olive oil
• 1 big onion
• lots of crushed garlic
• 2 red peppers
• 2 zucchini 1” cubed
• 2 potatoes 1” cubed
• 1 sweet potato 1” cubed
• 1/2 cup brown rice
• 1/2 cup yellow split peas
• 7 cups water or broth of choice
• sea salt
• black pepper
• ground cumin

COOK

Saute onions until golden-brown, add peppers and zucchini, cook until tender, once  they’re done add garlic, saute for 30 seconds. Emediatley add about 7 cups water or broth, add the rest of the ingredients. Split peas take a long time to cook, about 45 min or so. If too much water burns off, add hot water to thin.

BENEFITS

Dried peas are a very good source of cholesterol-lowering fiber. They are also of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Dried peas also provide good to excellent amounts of four important minerals, two B-vitamins, protein, and isoflavones (notably daidzein). Isoflavones are phytonutrients that can act like weak estrogens in the body and whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer, amongst other health conditions.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56

Tagged: blood sugarcholesterol-loweringfiberhealthyisoflavoneslow fatproteinsoupsplit peastewsweet potatoevegetarianvitammin Bzucchiniphytonutrientsvitamin B