Week in Food

7th November 2009

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Polish grated beet salad

One of my favorite Polish foods is a simple grated beet “salad”. It’s not what American’s think of when they refer to a salad, just grated beets. This is a variation the traditional dish.

GET

• beets w/ tops
• 1 carrot
• pepper
• coarse kosher sea salt
• white wine vinegar

COOK

Cut beet tops off and reserve. Leave about an inch of beet top on beets. Place beets with skins and a pinch of salt in water. Bring to a boil and cook for about 15 min. Stick a fork in the beet to check if tender. Rinse with cold water and slush off the skins with your hands, they slide right off. Grate the beets and raw carrot. Add a touch of salt and taste.

You may like it as is: sweet and delicate. Try a bite with a bit of pepper and a touch of vinegar. If you like it, you can add the pepper and vinegar as you go or mix it into the whole batch.

This can sit in your fridge for at least a week. For a full Polish experience have it with pickled herring or a pork cutlet and mashed potatoes! For a Mediterranean spin dice instead of grating and add basil, goat cheese and olive oil. Just basil works nicely too.

As for the tops, I will post a recipe once I cook them later this week.

BENEFITS

Amazing beets. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerful cancer-fighting agent.

Beets are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. Beets are a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49#healthbenefits

Tagged: AntioxidantFiberFolateVitamin Ccopperdairy-freeironlow fatmagnesiummanganesephosphoruspotassiumveganvegetarianvitamin bPolish

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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Sunday Night Indian Spice Rutabaga + Turnip Soup

I can’t seem to get enough of my root vegetables. This soup boasts 5 varieties: rutabaga, turnip, carrot and potato. Eight if you count the bulbs (onion + garlic) and the rhizome (ginger). Very hearty, flavorful and complex - in a peasant stew sort of way.

GET

• 3 tbsp olive oil
• 1 large chopped leek (white and pale green parts only)
• 1/2 chopped red onion
• 1 garlic clove, minced
• 1 QT vegetable or chicken broth
• 1 big 1/2-inch cubed pieces peeled rutabaga
• 1 big 1/2-inch cubed pieces peeled turnip
• 4 sliced carrots
• 2 small peeled diced russet potatoes
• 1 14oz can of crushed tomatoes
• 1 tbsp blood orange vinegar or lemon juice
• sea salt
• 1/2 tsp cracked black pepper
• half of 1/4 tsp ground cardamon
• half of 1/4 tsp ground clove
• pinch of cayenne

COOK

Heat oil in 4QT or larger stockpot over medium-low heat. Add leek and onion, saute until they begin to soften, about 5 minutes. Add garlic and ginger, saute 1 min. Add broth, turnips, rutabagas, potatoes, carrots and tomatoes with juice. Bring to boil. Reduce heat, add vinegar or lemon juice, sea salt, cracked pepper, cover and simmer until vegetables are very tender, about 45 minutes. A few minutes before the soup is done, add cardamon, clove and cayenne.

BENEFITS

to come….

Tagged: veganvegetariangluten-freelow fatFiberphytonutrientsan

31st October 2009

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SATURDAY PECAN+PEAR STEEL CUT OATS

I am a creature of habit, as is my partner. We have had oatmeal nearly every weekend for the past 6 months. I try to bring some excitement to the ritual with various fruit and nut combinations. This morning I toasted pecans to add to the pear recipe from a week ago. I think I actually preferred it with walnuts, which I hadn’t toasted, but simply added to the oatmeal mixture while it was cooking. That was a bit healthier than toasting and one less pan to clean. Nonetheless, this was quite good too. If you like pecans, give it a try!

Top with honey. The Whole Foods Brand (365) organic raw honey is a perfect pairing. It is very sweet and flowery, which I don’t like as much in my tea or yogurt, but works very nicely here. The Organic WFB 365 Maple Syrup is also a good buy for a the amount. Get the extra dark for cooking variety, it’s a Grade B which is more nutritious and flavorful than lighter Grade A syrups.

BENEFITS

Raw Honey - Antioxidant, Anti-Bacterial, Anti-Viral, Anti-Fungal

The health benefits of honey - like all foods - depend on the quality of the honey. But in this case, the situation is even more extreme, because the pollen that collects on the bees’ legs as they move from plant to plant is only as healthful and as diverse as those plants. In addition, the processing of honey often removes many of the phytonutrients found in raw honey as it exists in the hive. Raw honey, for example, contains small amounts of the same resins found in propolis. Propolis, sometimes called “bee glue,” is actually a complex mixture of resins and other substances that honeybees use to seal the hive and make it safe from bacteria and other micro-organisms. Honeybees make propolis by combining plant resins with their own secretions. However, substances like road tar have also been found in propolis. Bee keepers sometimes use special screens around the inside of the hive boxes to trap propolis, since bees will spread this substance around the honeycomb and seal cracks with the anti-bacterial, anti-viral, and anti-fungal resins. The resins found in propolis only represent a small part of the phytonutrients found in propolis and honey, however. Other phytonutrients found both in honey and propolis have been shown to posssess cancer-preventing and anti-tumor properties. These substances include caffeic acid methyl caffeate, phenylethyl caffeate, and phenylethyl dimethylcaffeate. Researchers have discovered that these substances prevent colon cancer in animals by shutting down activity of two enzymes, phosphatidylinositol-specific phospholipase C and lipoxygenase. When raw honey is extensively processed and heated, the benefits of these phytonutrients are largely eliminated.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96#nutritionalprofile

For other benefits search: Steel Cut Oats

Tagged: AntioxidantFiberzincseleniumlow fatmanganesephytonutrientsdairydairy-freecholesterol-loweringthiaminveganvegetarian

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

20th October 2009

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Scrumptious Steel Cut Oats

GET

• 1 cup Steel cut oats
• 2 table spoons butter
• 1 cup milk
• 3 1/4 cup filtered water
• 1 teaspoon fresh grated nutmeg
• 1/2 tsp sea salt
• cinnamon, crushed walnuts and raisins 
  
  • or blueberries
  • or pear and walnuts, or pecans
• grade B maple syrup

COOK

Melt butter in large pot, add oats and saute for a few minutes, stirring frequently. Add water, then milk and salt. Bring to a boil, immediately lower heat to medium simmer for about 30 minutes. Stir frequently.

Once the liquid has mostly evaporated, at about 5 minutes to finish, add nutmeg and seasonings of choice (cinnamon, raisins /blueberries.) If you want top add pear, use a ripe, soft pear, cubed and lightly toss with the oatmeal once done cooking. If you will be to including nuts, add them shortly after you’ve begun to simmer the oats. Or even better add them in the beginning and toast them in the butter along with the oats.

Place in a bowl and top with maple syrup and milk to taste.

OPTIONAL

To make this vegan and low-fat, you can eliminate the butter and milk completely from this recipe. I just happen to love rich food, but I have made steel cut outs by simply boiling them in water, they are also very good. Add 4 1/4 cups of water to one cup of oats. Bring to a boil, lower heat and simmer for about 30 min. Follow the same instructions as above to add fruit or nuts. Then top with whatever milk substitute you like for a touch of creamy-richness. Almond milk would be a delicious and healthful option.

BENEFITS

Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol… Significant Cardiovascular Benefits for Postmenopausal Women… Enhance Immune Response to Infection… Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

Maple syrup is a good sweetener to use if you are trying to protect the health of your heart. The zinc supplied by maple syrup, in addition to acting as an antioxidant, has other functions that can decrease the progression of atherosclerosis. Zinc is needed for the proper function of endothelial cells and helps to prevent the endothelial damage caused by oxidized LDL cholesterol and other oxidized fats.The trace mineral manganese is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. One ounce of maple syrup supplies 22.0% of the daily value for this very important trace mineral.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=115

Be Sweet to Your Heart with Maple Syrup

(The endothelium is the inner lining of blood vessels.) Endothelial membranes low in zinc are much more prone to injury.

PEAR + WALNUT

BLUEBERRY

Tagged: Antioxidantcalciumcholesterol-loweringdairyfiberlow fatmanganeseseleniumthiaminveganvegetarianzinc