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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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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Quick+Simple Salmon+Veggies
GET
- Wild Salmon fillet(s) with skin
- fresh basil
- cauliflower florets
- 1/2 ” thick cut carrots
- 1/4 cup olive oil
- 1 red onion
- fresh nutmeg
- sea salt
- cracked pepper
COOK
There are no ingredient ratios here. Adjust to how many people you want to feed.
Preheat oven at 400 degrees. Wash salmon well and dry with paper towel. Pour a little olive oil into an oven safe dish and cover the salmon well with the oil. Rub salt and pepper onto the belly of the fillet, put washed basil leaves where you will place the salmon- in a pattern if you like, place fish belly down onto basil. Make sure the top (skin) of the fish is well covered with olive oil, rub liberally with salt and cracked pepper. Let stand until you’re done sauteing the onions.
Slice onions into long, thin strips. Heat oil in skillet or pot (with lid), add onions, salt, pepper, saute about 10 min until golden, add carrots, cauliflower, about a 1/4 cup water and cover with lid. Simmer on low heat, stirring occasionally until the vegetables are tender. About 5 minutes. A couple minutes before you remove from heat add grated nutmeg to taste.
To save time, when you’re ready to add the veggies to the onions, first put the Salmon in the oven on the middle rack for 8 minutes. Then turn the heat up to broil and place the fish in the broiler until the skin gets a little crispy about 1 minute. It might bubble up a little, just don’t char the skin. You want to eat the skin. The fat between the meat and the skin contains much of the nutrients Salmon has to offer. And crisping the skin like this makes it tasty even to the squeamish skin eater.
BENEFITS
Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm water fish. In fact, the fat composition of salmon has recently been evaluated as superior not only because of its rich omega-3 content, but also because of its great ratio of omega-3s to omega-6s and its health-supportive balance of saturated, monounsaturated, and polyunsaturated fats. Each of these features in the fat composition of salmon helps reduce risk of unwanted inflammation and help maintain the integrity of our immune and circulatory systems. In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=104#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
Cauliflower and other cruciferous vegetables, such as broccoli, cabbage, and kale, contain compounds that may help prevent cancer. These compounds appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens. Sulfur-containing phytonutrients promote liver detoxification, cauloflower being part of the cruciferous vegetables family contains both glucosinolates and thiocyanates (including sulforaphane and isothiocyanate). These compounds increase the liver’s ability to neutralize potentially toxic substances.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13
Onions are rich in powerful sulfur-containing compounds that are responsible for their pungent odor and for many health-promoting effects. Onions contain allyl propyl disulphide, they are very rich in chromium, a trace mineral that helps cells respond to insulin, plus vitamin C, and numerous flavonoids (antioxidants), most notably, quercitin.
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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.
