Week in Food
Edibles I make and like.
Tasty in the mouth, good for the body.
I recommend your ingredients be organic.
EAT IT! (AGAIN)
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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
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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
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Polish Sauerkraut
If you live near a Polish deli, Skalniak makes a very good basic homemade style sauerkraut. I’m not sure why the English translation on the label reads “processed sauerkraut”, the Polish text below read “home style recipe”.
To be sure you have a quality kraut you may want to look into making your own. From what I know it simply requires layering raw chopped cabbage with salt in an air-tight jar and letting it sit in a dark place at room temperature until it has fermented. I am actually looking into doing this myself and will post my results once I’ve made a first batch. Or get this book: Wild Fermentation: The Flavor, Nutrition, by Ellix Katz
To take advantage of saurkraut’s ability to promote the growth of healthy bowel flora, take a daily spoonful on an empty stomach and wait a half hour before eating other food.
BENEFITS
Raw sauerkraut will increase your libido!
Traditionally it has been used to treat constipation and to aid gut function. It is also rich in enzymes that can aid protein digestion and the health of your liver. Sauerkraut is a good source of Calcium and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Iron, Potassium, Copper and Manganese.
Archaeologists have discovered that fermented plant foods were first consumed by prehistoric hunter gatherers. The Chinese have been fermenting cabbage since 200 BC, and traditionally used sauerkraut juice as a cure for many common ailments. The Romans carried barrels of sauerkraut to prevent intestinal infections on long excursions, and Genghis Khan is said to have transported pickled cabbage to Europe in the 13th Century.
Apart from its deliciously tangy flavour, sauerkraut offers remarkable health benefits. The fibre and lactic acid bacteria improve digestion and promote the growth of healthy bowel flora, protecting against many diseases of the digestive tract. Finnish researchers recently reported in the Journal of Agricultural and Food Chemistry, that the fermentation of cabbage produces compounds called isothiocyanates which appear protective against cancer.
http://www.thehealthbank.co.uk/nutrition_articles/sauerkraut.html
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One of my all time favorite foods: BEETS
I have made numerous dishes with beets and will post them with time, but I wanted to make a brief mention now with this simple snack or side dish recipe.
GET
- medium sized peeled red beets
- olive oil
- pumpkin seeds
- cracked pepper
- sea salt
- fresh basil
- goat cheese (optional)
PREPARE
Slice raw peeled beets thinly. You can simply use the vegetable peeler to shave the beet into slices. Coat with olive oil, add the rest of the ingredients except the basil leaves and optional cheese. Toss well. Top with basil and cheese.
OPTION
You can use cooked beets for this dish. I prefer raw for nutritional reasons. When you cook beets, they bleed and loose some nutritional properties. If you choose to cook them, get smaller beets, scrub the skin lightly, leave 1/2 inch of the beet top in tact. Place beets in water with a pinch of salt, bring water to a boil and cook 15-20 minutes. They will still be firm, but slightly sweeter and softer.
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
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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
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30 min Impromptu Winter Veggies
I was on my way home one of the first blustery Fall evenings and had an insatiable craving for potatoes and carrots. It turned out a delicious and pretty meal.
GET
- scrubbed, cubed potatoes with skins
- 1/2” biased cut carrots (cut at an angle)
- stemmed, chopped kale
- chopped big red onion
- 2 minced garlic cloves
- grated ginger
- lemon juice
- agave syrup
- sea salt
- cracked pepper
- olive oil
- butter
COOK
Place potatoes in plenty of water with a pinch of salt. Boil and cook until tender. When the potatoes are cubed they cook fast. Check them with a fork after about 8-10 minutes of boiling. They should be quite soft, but not crumbling. Drain, add butter (sub w/ olive oil for vegan opt) and salt to taste. Mash to desired consistency. I like them a little chunky, the skins add a nice texture too.
While the potatoes are cooking, you can get two skillets going, one needs a lid. Saute onions with salt and pepper until golden on low heat, stir occasionally, about 10 minutes.
In the other pot heat oil. Add garlic and ginger, saute on low heat for about a minute, then scoop out and reserve. Add carrots, lemon juice and pinch of salt to oil, cook on low heat with lid on for about 10 minutes, stir every minute or so. Add agave to taste just before the carrots are done cooking. Once the carrots are off the heat, return ginger and garlic, toss well.
Arrange the potatoes, carrots and kale on plate. Top the kale with the hot onions and a touch of olive oil and a splash of vinegar. Salt and crack pepper if needed.
BENEFITS
“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
Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots’ antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21
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
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EASY Swedish Sunflower-Flax-Sesame Bread
Making this bread is almost entirely hands off. You throw the ingredients together, let sit overnight and throw it in the oven after about 12 hours. Crispy on the outside, soft and hearty in the middle. And as if flavor wasn’t enough, if you’re having any blockage, this bread will help clear you straight though. You can’t buy bread like this.
GET
- Tbsp. fresh yeast (or a packet of dried)
- 3 cups lukewarm water
- 1/4 cup sunflower seed
- 1/4 cup flax seed
- 1/5 cup sesame seed
- pinch sea salt
- 1 1/2 cups regular spelt flour
- 1 1/2 cups coarse spelt flour (if you only have one kind of spelt flour that’s fine too)
PREPARE
I have not made this bread in a while, but it is very a intuitive process. First blend a little warm water with the yeast, add salt and then flour mix well, add water slowly, continue to mix well. Fold in seeds and mix well again. Reserve some sunflower seeds to sprinkle on top of the loaf. Pour dough into a well greased pan - i like to use pure butter.
The ingredient proportions here are estimated. You may need more or less water. You want a thick, sticky consistency. Be alert and add water slowly. If you pick up the dough it should drip like thick honey. You can add your own desired amounts of seeds and add other nuts. Just keep in mind that if you have a lot of seeds they suck up moisture, so give it a little more water. If you’re not sure if the dough is too dense, er on the safe side and again add more water. You don’t want the bread to be dry! I will make this again soon and update a more precise ingredient ratio.
After you do this once it will be a breeze. Altogether this will take you about 15 min. Then, place the bread in a place where it won’t get a draft. The fridge is fine, but so is a cupboard. Cover the loaf with a clean dish rag.
BAKE
In the morning, heat the oven at 350 degrees, bake for 55 min. To check the bread poke with toothpick or fork, if it comes out pretty dry, then cover the bread with the dish rag and leave to cool for 20 min. If the toothpick comes has a bit of sticky dough on it, bake another 10 more minutes. Preferably with a baking sheet to cover the top so that it doesn’t burn.
If the bread turns out too moist on your first try, it’s no big deal, just toast your slices and that will take care of it. Plus it will stay moist all week!
Keep the bread wrapped in your clean dish rag or a paper bag, don’t keep it in plastic. It’s also better to keep at room temperature.
Enjoy!
BENEFITS
Flax Seeds:
Flax Seeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. Research indicates that for those who do not eat fish or wish to take fish oil supplements, flaxseed oil provides a good alternative. Linolenic acid has positive effects on numerous physiological processes and health conditions.
http://worldshealthiestfoods.com/genpage.php?tname=foodspice&dbid=81
Sesame Seeds:
A very good source of manganese and copper, but also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.
Sesame seeds are a very good source of copper and a good source of magnesium and calcium. Just a quarter-cup of sesame seeds supplies 74.0% of the daily value for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for calcium. This rich assortment of minerals translates into the following health benefits…
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84
Sunflower Seeds:
Supply significant amounts of vitamin E, magnesium and selenium.
http://worldshealthiestfoods.org/genpage.php?tname=foodspice&dbid=57
Spelt:
Spelt is an ancient grain that traces its heritage back long before many wheat hybrids. Many of its benefits come from this fact: it offers a broader spectrum of nutrients compared to many of its more inbred cousins in the Triticum (wheat) family. Spelt features a host of different nutrients. It is an excellent source of vitamin B2, a very good source of manganse, and a good source of niacin, thiamin, and copper. This particular combination of nutrients provided by spelt may make it a particularly helpful food for persons with migraine headache, atherosclerosis, or diabetes.
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Christer’s Sundried Tomato Paste
This delicious paste brings wonderful flavor to sandwiches, mixed into a dressing, toppped on pasta or paired with any other food that beckons for a little richness and zest.
GET
- 1/3 lb sundried tomatoes
- 1/2 cup olive oil
- 1 to 2 minced garlic cloves
- 1 minced red chili (or 1/2 tsp hot pepper flakes)
- 7 long leaves fresh (or dried) salvie (sage)
PREPARE
Soak sundriead tomatoes in warm water for 15 minutes. Add olive oil, chili, garlic and sage. Use a hand blender to puree until nearly smooth, but leave a little chunky.
For an excellent open-faced sandwich drizzle whole grain sunflower bread with olive oil, layer with thin slices of perfectly ripe avocado, sprinkle with sea salt and cracked pepper, then spread a layer of Christer’s Sundried Tomatoe Paste and top with clover sprouts. Viola! A little bit of heaven in your mouth.
BENEFITS
Sundried tomatoes are low in saturated fat, and very low in cholesterol, a good source of dietary fiber, thiamin, riboflavin, niacin, iron, magnesium and phosphorus, and a very good source of vitamin C, vitamin K, potassium, copper and manganese.
But beware, sundried tomatoes are very high in sodium, and a large portion of the calories in this food come from sugars.
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/3021/2
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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
