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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Sunday Morning Egg
I love soft boiled eggs. I especially enjoy them in this lovely Polish egg holder.
This morning I had my two eggs with toast, watercress drizzled with olive oil, cracked pepper, coarse unprocessed sea salt. Simply delicious.
BENEFITS
Search: Egg
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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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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.
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Fresh Polish country eggs! These oblong eggs were especially large, almost 3 inches in length, and oh-so delicious. You really haven’t tasted eggs, until you’ve had ‘em fresh.
Enjoy your eggs bolied continental style, like at this impromptu Polish breakfast:
BENEFITS
The egg is a good source of iodine, folate, selenium, riboflavin (B2), vitamin B12, phosphorus, and fat-soluble vitamins A and D and provides some vitamin E. The egg is also an excellent source of protein. Egg protein is of high biological value as it contains all the essential amino acids needed by the human body. Eggs therefore complement other food proteins of lower biological value by providing the amino acids that are in short supply in those foods..
*** If you soft boil your eggs or prepare them so that the yolk is still fluid, you will also get a good dose of lecithin. Eggs are the only food that delivers this nutrient essential to metabolic functions and the structure of all cells in the body!
Lastly, a little cholesterol may not be so bad, it helps to maintain the flexibility and permeability of cell membranes and is also a raw material for the fatty lubricants that help to keep the skin supple. Cholesterol is essential for the production of sex hormones, cortisol, vitamin D and bile salts.
YAY for the EGG!
http://nutritionandeggs.co.uk/eggs_nutrition/nutrition1.html
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Fragrant French Meatloaf →
I first made this last Christmas and it seriously knocked our socks off. I’ve made this several times since, have much preferred it without the veal and have not tried it with bacon. Though I LOVE bacon, it just seems a little excessive. Make it with equal portions of 89% lean beef, buffalo and pork. Whatever you do, don’t loose the pork. Don’t forget to leave enough room in the dish for the wine.
Serve with Orange-Coriander Lentils, Boiled Potatoes and Fresh Baby Spinach with a vinaigrette.
BENEFITS
Lately, red meat has been getting a lot of bad press. But while the greasy, charcoal-burned, bacon cheeseburger served with deep fried French fries is a bad idea, a nice bit of lean beef may actually be healthy for you. First of all, lean beef is a very good source of protein providing 64.1% of the daily value for protein in just 4 ounces. But did you know that lean organic beef also contains nutrients that protect your heart and prevent colon cancer?
Cardiovascular Benefits
In addition to being a very good source of protein, lean, organic beef is a very good source of vitamin B12, and a good source of vitamin B6. Vitamin B12 along with vitamin B6 are two vitamins needed by the body to convert the potentially dangerous chemical homocysteine into other, benign molecules. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, getting plenty of these B vitamins in your diet is important (homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 status.) A four-ounce serving of lean beef provides 48.7% of the daily value for vitamin B12 plus 24.5% of the DV for B6.
Cancer Protection
Diets high in vitamin B12-rich foods, especially if they are low in fat, are also associated with a reduced risk of colon cancer. And, organic beef is also a good source of the trace minerals selenium and zinc. Selenium, another nutrient in lean beef that helps reduce the risk of colon cancer, is needed for the proper function of glutathione peroxidase, an important internally produced antioxidant that has also been shown to reduce the severity of inflammatory conditions like asthma and rheumatoid arthritis.
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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
