Monthly Archives: March 2009

Seltzer

by drinks, questions

My friend Ashleigh recently asked me about our soda maker.  We love it!  I had purchased it as a gift for Steve a couple of years ago and it has been a huge hit.  The bottles are reusable, lasting up to 3 years, and are BPA-free with no pthalates or polycarbonates.  The carbonators last for quite a while and bring the cost of a liter of seltzer in at about 18 cents each.  No batteries, no plug, simply the machine, a bottle, a carbonator and water.  Definitely a good drink choice and an environmentally conscious one.  I do not make any money from this company, I just like their product and you can get one too at sodaclub.com.


My favorite summer drink is to take a splash of  homemade fruit juice syrup with seltzer over ice.  It's also great with homemade lemonade as a spritzer or even some of that fabulous elderflower syrup that they sell at Ikea.  My friend Lisa likes to float fresh raspberries and lime slices in her seltzer.  However you drink it, it's delicious and easy.

Phyllo Pear Galette

by baking, recipes

A recent combination of extra phyllo dough and some pears that were just right turned into a marvelous dessert.  First I have a confession to make, I'm not very good at making pie crusts.  Because of that I rarely make two crust pies.  Aside from the obvious increase in calories there's the need to roll out two crusts.

As I was looking at my pears and thinking about a pear tart I realized that phyllo might be an excellent flaky “crust” and I could make a galette style tart instead.  According to the Food Dictionary at Epicurious the definition is: “Hailing from France, a galette is a round, rather flat cake made of flaky-pastry dough, yeast dough or sometimes UNLEAVENED dough. The term also applies to a variety of tarts, both savory and sweet, and there are as many variations as there are French regions. They may be topped with fruit, jam, nuts, meat, cheese, etc.”  My galette turned out even better than I imagined and is something that I will definitely make again.  
Phyllo Pear Galette
8-10 sheets thawed phyllo dough
1/4 C. butter melted
3 medium pears, peeled, cored, and sliced
1/4 C. raisins
1/4 C. sucanat
1 T. lemon juice
2 t. lemon zest
1 t. cinnamon
preheat oven to 350 F
mix pears, raisins, sucanat, lemon juice, zest. and cinnamon together and set aside
working one layer at a time brush the bottom of a pie dish with butter and layer in one sheet of phyllo
brushing butter on each sheet layer them one at a time into the pie dish using damp paper towels to keep the edges moist
arrange pear mixture in the dish
fold the edges of the phyllo over the mixture
brush top edges with butter
bake 30 minutes
Enjoy!

Feed Them Junk, No Wonder They Can’t Think Straight

by change, health, lunch

I just found this video and it is distressing to watch and see how many lobbyists and lawyers show up for a meeting on school lunch nutrition.  While it is certainly not the only reason that children in this country are overweight and unhealthy I am sure it is a contributing factor.  We need to do better for our children.  


HealthySchoolLunches.org is trying to make some changes.  Sponsored by the Physicians Committee for Responsible Medicine (PCRM), they are working to educate government and education officials, food service workers, parents, and others to try to promote healthy choices in school nutrition. If this is something that interests you (and it should interest all of us) you can sign their petition. They aren't the only organization promoting education on this issue; there's also Two Angry Moms which is a movie that I think should be required viewing for every parent, school board official, educator, and public official. As this OpEd piece by Alice Waters says, “Every public school child in America deserves a healthful and delicious lunch that is prepared with fresh ingredients. ” We frequently talk about the “hope of the future” resting in these children. But we are not giving them the nutrition to ensure that they learn and grow, to help them mature into that hope we are asking them to be.

Chef Jamie Oliver took on the British School Lunch program in London and apparently had quite a success there. Perhaps we can learn from their program, plus the programs we have right here at home created by people like Alice Waters and her Slow Food Slow School program which has created such successes as The Edible Schoolyard (you can see a video of the schoolyard in action here).  Let's do better for our kids, they deserve it and we do too.

Loving Lycopene

by tomatoes, vegetables

In my recent post on peppers I mentioned lycopene.  I thought I would mention just a little more about it because it is so beneficial to us.  Lycopene is a carotenoid that produces red color.  There are other carotenoids like beta-carotene, zeaxanthin or lutein; carotenoids produce yellow, orange or red colors in our food.  There is some evidence to suggest the possibility that a diet high in lycopene may be helpful in protecting against prostate cancer although more research is needed.  It is also believed to be helpful in preventing or treating macular degeneration, cataracts and skin cancer.


Lycopene is fat soluble, which means your body absorbs it best when you eat it with some fat.  Think sliced tomatoes with fresh basil and a generous drizzle of a good quality extra-virgin olive oil.   Avocados are another good source of fat to pair with a juicy ripe red tomato.


You don't find lycopene just in red peppers or red tomatoes, it's also there in watermelon, pink guavas, pink grapefruit and papayas.  As we get closer to real-tomato-season (as opposed to the tomato-looking things currently in the grocery store) think about fresh salsa, homemade tomato sauce, gazpacho and other delicious dishes to boost your lycopene.  And if you haven't tried guavas or papayas give them a chance, they're tasty and wonderful just the way they are.

photo courtesy of freedigitalphotos.net

A Fabulous Twist On Taboule

by grains, vegetarian

With thanks to my friend Claire for bringing this recipe to my attention and for taking the beautiful picture of this gluten-free version of taboule using quinoa instead of bulghur (cracked wheat) created by Chef Rachel. Claire and I were fortunate enough to meet Chef Rachel at the National Association of Nutrition Professionals conference last Fall where she was making wildly delicious desserts that were gluten and dairy free. This quinoa is so tasty that I cannot get enough of it.  I have made it twice in one week and think that this is my new favorite for summer salad.  


Quinoa (keen-wa) is usually culinarily treated as a grain although it is actually a pseudocereal, the seed of a plant called Goosefoot (Chenopodium).  Originally from South America it was a major crop for the Incas who referred to it as the “mother of all grains.”   With a very high protein content and a complete set of essential amino acids it is a great choice for anyone but especially for vegetarians or vegans. It is also gluten free which makes it an excellent choice for people with celiac disease or gluten intolerance.  As a great source of fiber, and high in magnesium, phosphorus and iron to round out it's nutritional profile, it is truly a powerhouse of a grain.  One very important note, it is essential that you wash quinoa before cooking it.  There is an outer coating of saponin on it that, if not rinsed off, will give your food a soapy flavor.  Quinoa is so delicious that even my picky teen likes it; give it a try and I believe you'll discover a new food that you will like too.

For the taboule recipe you can visit  Chef Rachel's blog. Don't forget to check out her Poached Pears recipe while you are there.


Photo courtesy of Claire Wang

calcium comes from

Calcium Comes From

by dairy, health, vegetables

Calcium is a cornerstone of good health, playing a pivotal role not just in bone and teeth strength but also in muscle function, nerve signaling, and blood clotting. Despite popular belief, fortified milk and dairy products are not the only paths to achieving your daily calcium intake. A diverse diet rich in whole foods can offer ample calcium and additional health benefits.

Understanding Calcium's Role and Requirements

Adults aged 19-50 should aim for an Adequate Intake (AI) of 1,000 mg of calcium per day, a benchmark set by the Linus Pauling Institute at the University of Oregon. This goal is attainable through careful dietary choices, even without dairy.

Broadening Your Calcium Sourcescalcium

Leafy Greens and Seeds: Nutrient Powerhouses

Dark, leafy greens such as kale, turnip greens, mustard greens, collard greens, and spinach are calcium-rich. For example, a cup of cooked spinach provides approximately 245 mg of calcium. Seeds, too, are surprisingly high in calcium; four tablespoons of sesame seeds offer 351 mg, surpassing the calcium content of a cup of milk.

Plant-based Milks and Other Alternatives

For those avoiding dairy, plant-based milks like almond, hemp, and rice milk are viable alternatives. While the calcium in these milks is often fortified, they provide a dairy-free means to meet your intake requirements. Remember, the nutritional content can vary, so it's essential to check labels.

Seafood, Nuts, and More

Beyond greens and seeds, other calcium-rich foods include sardines (382 mg per 100 g), almonds (266 mg per 100 g), and flax seeds (255 mg per 100 g). These options not only diversify your diet but also pack in additional nutrients beneficial for overall health.

The Spice of Life

Don't underestimate the power of spices. A 2 tsp. serving of dried basil contains over 63 mg of calcium. Incorporating herbs like basil, rosemary, thyme, and even cinnamon can boost your calcium intake while adding flavor to your meals.

Rethinking Calcium in Your Diet

Shifting away from the idea that dairy is the only calcium source allows for a more inclusive and healthful approach to nutrition. Whether due to dietary restrictions, ethical choices, or personal preference, there are numerous ways to ensure you're getting enough calcium. This holistic view supports not just bone health but a vibrant, varied diet rich in essential nutrients.

By expanding your dietary horizons beyond dairy, you can meet your calcium needs through a balanced intake of greens, seeds, nuts, alternative milks, and even spices. Embrace the variety for a healthier, more inclusive approach to nutrition that ensures your body gets the calcium it needs for strong bones, muscle function, and more.

High Oleic Canola Oil

by fats and oil, gmo, questions

I recently received an email from Wayne who wanted to know about high oleic canola oil, which is marketed as trans fat free. He had eaten some foods that had it as one of the ingredients and did not like it at all. He was wondering if I had any information about it.

Trans fat free oils are those which are either naturally without trans fat or that have not been hydrogenated to increase the saturation factor. Margerine is a prime example of fat that has been transformed to make it have a longer shelf life. Oleic acid provides some stability to the oils and so scientists are breeding high oleic acid strains of things like corn and canola. With the exception of high oleic sunflower oil I have not been able to find clear evidence that these other oils are not genetically modified rather than the result of a direct breeding program. My recommendation is to choose organic oils, which means there will be no GMO and no pesticides.

Be well.

Beans and grains for amino acids

What You Need To Know About Amino Acids

by crockpot, grains, health, legumes, protein, recipes, vegetarian

Amino Acids Are The Building Blocks

We don't often think about the amino acids in our food and their impact on our health. But they play a really crucial part to health. This post addresses the important thing that we need to know about amino acids and shares on of my favorite recipes.
 
Amino acids are the building blocks of protein and there are twenty altogether. Eight of the twenty are considered “essential amino acids” because we require them but our body cannot manufacture them so we must get them from our food. These eight are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine.
 
Animal products such as meat, dairy, and eggs, contain all eight. But different foods such as legumes, seeds, and grains do not.  Therefore they must be combined to create a complete protein. Legumes are high in the essential amino acid lysine, but they are low in methionine grains have both methionine and cysteine but are low in lysine.  Combining them allows you to get a high-quality protein with all of the essential amino acids. 

Going meatless

There's a lot of media attention to the idea of reducing how much meat we're eating. Including a suggestion for ditching the meat at least one day a week and switching to Meatless Mondays. 

If you are a meat eater who is simply trying to eat less meat, incorporating a vegetarian plan one day a week can be a great way to get started. But it's important that you don't become a carbotarian and simply add lots of pasta or simple carbohydrates for your meatless meals. While getting proper nutrition from vegetarian meals requires a little more thought and effort, it is not difficult.

Amino Acid Food Combinations 

In many cultures there are a lot of recipes that call for a mixture of legumes and grains that then create a complete protein. 
  • a Korean dish called Kong bap is a mixture of seven grains and four beans.  Because this dish contains beans (adzuki beans and green peas) and grains (barley, rice, Job's tears, sorghum, and corn) it provides all of the essential amino acids.  This dish also has soybeans which are considered to be a complete protein by themselves. 
  • South and Central America have many dishes that call for a combination of beans with corn
  • In the Middle East, there is hummus or falafel (made from chickpeas) and whole wheat pita as a common option
  • India brings us dal (lentils) and rice 
Grains and legumes are not the only combinations that make a complete protein.  Nuts and seeds can also be combined with either grains or legumes as a good source of protein.  
 
The idea is to ensure that if you are not eating meat that you are not simply adding legumes to your diet but that you are adding them with whole grains and/or seeds to get proper nutrition.

Delicious lentils for dinner

One of our favorite dinners is a curried crockpot lentil and rice dish.  This recipe originally came from a Lebanese friend of mine and is called M'judra, I've modified it a little over the years and it's one of our regular choices. Especially because the crockpot makes this an easy option.
 
This pairs really well with an Indian spinach dish called Palak and a salad of tomatoes and cucumbers with a spice called Chat Masala.  It's a tasty, healthy and satisfying meal.  I make it with a fair amount of curry powder because that's how we like it, if you need to reduce the curry powder it will still be delicious.
 
Curried Crockpot Lentils and Rice
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Ingredients
  1. 1/2 C. rinsed lentils
  2. 1 C. rinsed red rice (can use brown rice if you prefer)
  3. 1 green pepper, diced
  4. 1 onion, diced
  5. 2 T. curry powder
  6. 1 T. nutritional yeast
  7. 1/2 t. fresh ground black pepper
  8. 3 1/2 C. vegetable broth
  9. 1 T. olive oil
Instructions
  1. Saute the pepper and onions in the olive oil until just starting to soften
  2. Place all dry ingredients into the crockpot
  3. Add broth and stir well
  4. Cover and cook on low for 5-6 hours (check at 4.5 hours to see if you need a little more water)
  5. Add salt to taste after done cooking
Notes
  1. Note:  Don't add the salt while cooking because it will delay the lentils from softening
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Check out my other recipes using lentils:

 

Image by carlo sardena from Pixabay