GardenCuizine

Grilled Clams and Oysters

2010-08-26T12:30:00.139-04:00

New England-style
Grilled Clams and Oysters

Is there anything more ideal than grilling by the garden the day after a romantic and picturesque Cape Cod summer wedding? My Aunt and Uncle's New England summer BBQ featured locally grown corn-on-the-cob, tomato-basil salad, steamed lobster, and Cape Cod's local clams and oysters cooked right on the grill.

The weather couldn't have been more beautiful, with low humidity and a caressing, bug-less, summer breeze that kept us cool and refreshed. While the jubilant bride and groom were long on their way across the sea to honeymoon in Italy, family and friends gathered around tranquil flower and vegetable gardens, complete with garden statuarys, frog pond, and garden arbor. A wide, yellow umbrella shaded us from the bright, late day sun.

A mouthwatering array of locally grown vegetables enticed our palates. Fresh garden tomato-basil salad was made with tomatoes and basil picked fresh from my relatives' home garden. Sliced tomatoes and hand torn basil leaves were tossed with soft balls of creamy mozzarella and drizzled with balsamic vinegar and olive oil. The delectable seafood Cape Cod is known for was a real treat. Have you ever tried to cook clams or oysters on the grill? This was our first time; it was easy and delicious. Here are the recipes:

Grilled Clams
Simply place rinsed clams over a hot grill and cook until they open; that's all there is to grilling clams. They steam in their natural juices and open when cooked. Remove the clams from the grill (we used tongs) as soon as they open. Try not to spill out the flavorful clam nectar. Pile the cooked clams in a serving bowl garnished with sliced lemon and fresh parsley. Serve with homemade cocktail sauce.

Clam Nutrition

Clams are very low in sodium and saturated fat, and high in protein and vital nutrients. A small serving is an excellent source of Vitamin B12, Iron, Phosphorus, Copper, Manganese and Selenium. Clams are also a good source of Vitamin C and Riboflavin. Shellfish are high in cholesterol, yet can be part of a healthy diet if eaten in moderation.

GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient values
Serving size: 5 small clams (48g), Protein: 12g (24%DV), Vitamin C: 11mg (18%DV), Riboflavin: .2mg (11%DV), Vitamin B12: 47mcg (78%DV), Iron: 13mg (74%DV), Phosphorus: 161mg (16%DV), Sodium: 53mg (2%DV), Copper: .325mg (16%DV), Manganese: .5mg (24%DV), Selenium: 31mcg (44%DV), Cholesterol: 32mg (11%DV)

Harry's Grilled Oysters

My husband, Harry, was eager to recreate his version of the fantastic chargrilled oysters he had at Drago's Seafood Restaurant while in New Orleans... but first, he had to learn how to shuck an oyster. My cousin Richard, an expert oyster shucker - he grew up on Cape Cod - quickly showed him how. "It gets easier, the more you open," Rich told us.

Once shucked, and the top shells removed (garden note: oyster shells make lovely borders in the garden), it was time to whip up a butter sauce.

Garlic butter sauce

As you know, butter adds fat. To add flavor with less saturated fat, melt the butter using 1/3 butter blended with 2/3 oil. Harry added garlic too, with a generous sprinkle of Parmesan cheese (one of Drago's secret ingredients). Next time, we'll add a squeeze of lemon, a splash of hot sauce and a pinch of fresh herbs to make the butter sauce even more amazing.

Drizzle garlic butter over the oysters on the half shell, place on a hot grill
Grill just long enough to heat through
Serve immediately

Oyster Nutrition According to The National Institutes of Health, oysters have more zinc per serving than any other food. Six medium oysters have a whopping 77mg of zinc, 7 times the RDA! The RDA of zinc for men (age 19+) is 11 mg. The RDA of zinc for women (age 19+) is 8 mg (pregnancy, slightly higher: 11 mg).

In addition to zinc, oysters (mollusks) are an excellent source of Vitamin B12, Vitamin D, Iron, Copper, and Selenium. Oysters are also a good source of Protein, Magnesium and Manganese. As previously mentioned, shellfish are high in cholesterol - enjoy in moderation.

GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient values
Serving size: 6 medium (84g) wild eastern mollusks, Calories: 57, Total Fat: 2.1g, Protein: 5.9g (12%DV), Vitamin D: 269IU (67%DV), Vitamin B12: 16.3mcg (275%DV WOW!), Iron: 5.6mg (31%DV), Magnesium: 39.5mg (10%DV), Phosphorus: 113mg (11%DV), Sodium: 177mg (7%DV), Zinc: 76.3mg (509%DV Incredible!), Copper: 3.7mg (187%DV), Manganese: 0.3mg (15%DV), Selenium: 53.5mcg (76%DV), Cholesterol: 44.5mg (15%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Buon Appetito!

Congratulations Kristine and Matt!

Thank you Aunt Jo, Uncle Richard, Richard, Brenna, and Philip

Related Links
Grilled Oysters by Jaden, Steamy Kitchen
AboutSeafood.com
Are Shrimp and Shellfish still considered bad if you have high Cholesterol?

Help Save the Rainforest

2009-06-29T07:53:00.025-04:00

How would YOU like to save
100+ square feet of Rainforest?

It is really easy, I just did it and here is how: In reading the nutrition facts label on the back of our Tropicana orange juice container, I learned that Tropicana is offering this terrific program to help Rescue the Rainforest. They are working together with an organization called ‘Cool Earth’ and are saving thousands of acres of endangered rainforest.

Why not replant forest that's already been destroyed?
Do I own the land I save?
Who is Cool Earth?

These questions and more are answered on the www.tropicanarainforest.com web site. It is really easy to participate and no money is necessary except to purchase a larger than 12oz container of Tropicana orange juice labeled with the unique Rescue the Rainforest message and code stamped on it . Participating products include their 32 oz, 59 oz, 64 oz, 89 oz and 128 oz orange juice.

Fruit juice - part of a Healthy Diet

Orange juice, especially 100% pure juice, can be purchased with added Calcium and Vitamin D. Orange juice is always an excellent source of Vitamin C and a good source of Thiamin, Folate and Potassium. Juice is a great way to incorporate the health benefits of fruit into your diet. To benefit from dietary fiber, make most of your daily fruit choices whole or cut-up fruit.

Tropicana's Rescue the Rainforest promotion has been extended to March 31, 2010
Drink up some nutritious Orange Juice today!

Join team GardenCuisine*

*Note: the spelling is the correct way to spell 'Cuisine'.
This contest was before we jazzed up our name to Cuizine, spelled with a "z"

Every team member’s code will add towards the team total. Together we can watch our plot of rainforest in Peru grow as more codes are entered.

Team Update: As of 2/17/10
1,900 sq ft of Rainforest Saved!

(in the Ashaninka Corridor in Peru)

start your own team by contacting www.tropicanarainforest.com

Green thumbs up to Tropicana!

Related Links: Rainforest Report Card

TROPICANA is a registered trademark of Tropicana Products, Inc.

Donut Peaches - Prunus persica ‘Saturn’

2010-07-24T10:47:00.007-04:00

Donut Peaches
A real good-for-you Donut!

Yesterday an unusual peach variety caught my attention while visiting South Jersey Healthcare's Jersey Fresh farmer's market located on the hospital grounds in Vineland, NJ. A.T. Buzby's Farm in Woodstown, NJ provided their weekly selection of fresh fruits and vegetables, which included the rare, strangely shaped, peach - Prunus persica 'Saturn'. Strange indeed, the fruits were not round like regular shaped peaches, instead they were flatter. And with some imagination, these unusual peaches resemble the ring around Saturn, or a donut without the hole - hence their name, Saturn or Donut Peach.

I don't seem to recall ever seeing them before, but according to Wikipedia, Donut peaches have been around for awhile. They were first introduced to the U.S. from China in 1869, and gained popularity in the 1990's. They seem to be making a comeback now; my family recently spotted them in our neighborhood grocery stores produce aisle too.

Grow your own

Peach trees are easy to grow in USDA zones 5-9. The large, showy double pink blooms are self-fertile (meaning they self-pollinate), with flowers that have both a stamen (the male part with anthers that carry the pollen) and a carpel (the female part that receives the pollen). Deciduous Saturn peach trees grow 10-15 feet tall and prefer full sun.

Health Benefits

Did you know there is no food on this planet besides whole fruit that contains as much as 80% water? Eating whole fruits each day provides your body with water in addition to fiber, vitamins and minerals. Eating a Saturn peach is a fun and delicious way to get more fruit in your diet, especially during the summertime.

Peaches are an excellent source of Vitamin C, and a good source of dietary Fiber, Vitamin A, and Potassium.

GardenCuizine Nutrition Analysis: one large peach (175g): dietary Fiber: 2.6g (10%DV), Potassium: 332mg (10% DV), Vitamin C: 11.6mg (19% DV), Vitamin A: 570IU (11%DV)

Related Links
Top 10 Reasons to Try a Donut Peach Mother Earth News

Country Peach Tart Recipe Stark Bro's
Local produce at RMC's doorstep By Kristi Funderburk - The Daily Journal.com South Jersey Healthcare's Farmers Market Vineland, NJ: NJ Secretary of Agriculture - Douglass Fisher; Steve Moré -manager of food and nutrition SJ Hospital-Elmer; Carolyn Heckman - Executive Director of the SJH Foundation; me (Diana Wind, dietetic intern); and employees of South Jersey Healthcare

Copyright © 2010 Wind. All rights reserved.

Passion for Pickles Video

2010-06-28T11:44:00.000-04:00

Passion for Pickles

If you think pickles are just cucumbers or beets soaked in vinegar, water and salt... think again. Alex Hozven opens our eyes to the wide world of pickling using alternative methods for food preservation. She has built a business using traditional Asian pickling techniques, which use sea salt and natural brine (drawn by salt) from fresh garden vegetables, versus pickling using a wet acid (vinegar) solution.

According to the Obsessive Video documentary caption, posted on CHOW, Alex craved pickles when she was pregnant with her first son. Her passion for pickles led her to opening a family pickling business called The Cultured Pickle, located in Berkeley, CA.

The Cultured Pickle shop makes everything you can imagine in pickles, ranging from a Vintage Sauerkraut with green cabbage, caraway seed, juniper berries, green apples and sea salt, to seasonal specialties, such as summer Armenian cucumbers with fresh turmeric. The Cultured Pickle produces a range of pickled products, including 'Super Sauerkraut Salad' made from green cabbage, beets, carrots, ginger and sea salt, and a house Kim Chee made with pickled green cabbage daikon, carrots, ginger, cayenne pepper and sea salt.

Alex takes pride using Japanese techniques to make her company's fermented vegetable creations. According to her website, she purchases their veggies from an impressive range of locally grown, organic produce suppliers. Green thumbs up from GardenCuizine!

Note: Pickled products are very high in sodium, enjoy their intense flavors in moderation along with daily exercise and home cooked meals. Cooking at home helps to control your daily sodium intake.

Related Links
Pickles: Helping Preserve Memories of Home by Lucy Morris, author of Pickled
Sodium in the Diet

Special thanks to Jill Nussinow, MS, RD for posting about The Cultured Pickle Shop on Facebook. Jill is known as ‘The Veggie Queen’ -- Growing Vegetable Enthusiasm - Vegetable, vegetarian, vegan and pressure cooking expert and Food and Nutrition Strategist

Copyright © 2010 Wind. All rights reserved.

GardenCuizine Recipe: Pesto Corn-on-the-Cob

2005-08-18T12:43:00.001-04:00

PESTO Corn-on-the-Cob
Pesto ~ Better than Butter!

There are many healthful ways to cook and enjoy fresh picked corn-on-the-cob. A favorite of mine is to roll the corn in a healthful pesto rather than butter. This Pesto is a quick and easy version without cheese or ground nuts found in traditional pesto.

Note: The original recipe (or something similar), was created by chef Shelia Bradley at my former restaurant and health food store, 'Garden of Eden' Natural Foods & Country Kitchen, Inc.

INGREDIENTS:

fresh basil
olive oil
minced garlic
Spike seasoning*
Umeboshi vinegar*

* Spike is a seasoning blend of herbs available with or without salt, and Umebosi vinegar is made from ume plums, sea salt and shisho leaves. Both can be found in gourmet and health food stores.

Chop up a batch of fresh basil (food processor works great). Combine with olive oil, minced garlic (you can be generous), regular or salt-free Spike and a splash of umeboshi vinegar. Use your judgment as to how much you want to make -- keeping in mind that extra can easily be refrigerated or frozen and used again for corn or used to jazz up other recipes. Set aside.

Cook your corn. While the corn is cooking, heat up a large skillet and add some pesto, add just enough to coat the bottom of your pan -- not to submerge your corn!

Husk your corn and grill it or boil it in a large pot (no pinch of salt necessary). Boil for only 5-7 minutes. Remove the corn from the pot with tongs and place in heated skillet with prepared pesto. Give the corn a quick roll with your tongs to coat with the pesto - Enjoy! Serve immediately.

This recipe is a big hit at outdoor BBQ's. For large groups, just roll the corn in batches. And, don't be put off by the ume vinegar...it keeps for along time in your pantry and is worth checking it out. It is salty, so a little goes a long way. Traditional pesto works great with corn-on-the-cob too.

Here's to "Cooking for Health" and "Cooking with Flavor"

~ChefDi

GardenCuizine Recipe: Baked Haddock with Millet Pilaf and Steamed Broccoli

2009-07-01T10:30:00.001-04:00

Haddock Dinner Recipe

Baked Haddock with millet pilaf and steamed broccoli

Yields: Dinner for 3
(easy to modify to suit your family size)
Preheat oven to 350ºF

Ingredients:

15 oz. Haddock (for 3 people, we usually order a little less than one pound of fish - Approx 15 oz. so each adult serving is approximately 5 oz.)
Broccoli
2 cups Water
1 cup Millet (found in health food or gourmet stores, in packages or bulk)
1/2 cup carrot
1/2 cup celery
1/2 cup onion
Olive oil
Seasonings: your preference (we used: salt-free Spike, salt (dash), paprika, tumeric, onion powder, black pepper, hot pepper, curry powder)
Garden herbs: your preference (we used: garden fresh thyme and parsley)

Putting it all together
Fish
Rinse and pat the Haddock fillets dry with a paper towel. Place in a baking dish, drizzle with olive oil and season, turning to coat. Season as you prefer, we used salt, paprika, tumeric, onion powder and salt-free spike (I like salt-free seasoning blends best, so we can better control the amount of salt added). Cover and bake at 350ºF until fish is opaque white in color and flakes with a fork, approximately 20-30 minutes.

Millet
The millet only takes 20 minutes. Ratio of water to millet is 2:1. One cup of millet will yield 898g of pilaf and serve 4-6. Rough chop (small size) some carrots, celery and onion (mirepoix). Use however much of this aromatic trio you desire -- it can be more or less than 1/2 cup -- no need to get hung up on the measure (more carrots = more vitamin A). Saute using a small amount (1-2 tablespoons) of olive oil directly in the pot you will be cooking the millet in. I regularly cook in old-fashioned, 'Cornflower Blue' CorningWare, since it can be used on a stove-top. Alternatively, stainless steel pots with tight fitting lids work great too. Add whatever seasonings suit your fancy. Again, we used salt-free Spike seasoning, black pepper and a pinch of salt; we also added hot pepper* and curry powder.

Stir in the millet and then add the water. Bring to a boil over med/high heat, then cover with a tight fitting lid. Reduce heat to a simmer and cook until all the water is absorbed - about 20 minutes. If desired, stir in some fresh cut garden herbs just before serving.

*The GardenCuizine pantry is never without a stash of Chiltepin peppers (Capsicum annuum var. aviculare). These tiny peppers are HOT stuff (50,000 - 100,000 Scoville Units) a little goes a long way! They are known as bird peppers and are small (only ¼ inch round in diameter). Just one adds the perfect amount of heat and will not overpower the dish. Your food will still be palatable to those who don’t like things too hot. And adding a little heat makes food tasty, and allows you to decrease the salt used in your cooking.

Broccoli
Steaming is easy and preserves the water soluble vitamins. First wash and trim off enough florets to serve 3 people or however many you are cooking for. Place in a covered dish with a little water added - microwave until tender, but still bright green in color, approximately 3-5 minutes. We never add salt. A low fat salad dressing can be added to the broccoli at the table for those who don't like it plain.

Garnish
Pick something fresh from your garden. I simply used a parsley sprig, if we had been making dinner for company, you may have seen a nasturtium bloom or two.

Buon Appetito

GardenCuizine Nutrition Analysis calculated from USDA nutrient values:
5oz Baked Haddock: Calories: 158, Total Fat: 1.32g (2%DV), Cholesterol: 105mg (35%DV), Potassium 565mg (16%DV), Protein: 34.3g (68%DV), Niacin: 6.55mg (33%DV), Vitamin B6: .49mg (25%DV), Vitamin B-12: 1.97mcg (32%DV), Magnesium: 70mg (18%DV), Selenium: 57.3mcg (81%DV)

140g Millet Pilaf: Calories: 165, Total Fat: 5.61g (8%DV), Cholesterol: 0, Protein: 3.74g (7%DV), Dietary Fiber 3.27g (13%DV), Vitamin A: 1706 IU (34%DV), Manganese .55mg (27%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Copyright (c) 2009 Wind. All rights reserved.

GardenCuizine Recipe: Blueberry Lemon Balm Muffins

2009-07-12T15:30:00.002-04:00

Blueberry, Lemon Balm Muffins

Lemon Balm (Melissa officinalis) is a 12-18” perennial herb, hardy to USDA zones 4a-9b. This easy-to-grow, drought tolerant herb likes full sun and grows well in part shade too. Once you plant it you will always have it; some folks find it invasive, as it likes to spread. Therefore it's no surprise, Lemon balm is a member of the mint family, Lamiaceae (lay-mee-AY-see-ee). Lemon Balm can be used in teas and adds eye appeal -- along with a hint of lemon flavor -- to baked goods.

Yields: 12 muffins (805g, 1 muffin=67g)
Preheat oven to 425º F

Ingredients:

1 1/2cups unbleached all purpose flour
½ cup quinoa flakes (available at health food stores, can sub with ap flour if you can’t get it)
½ cup sugar
1 tablespoon baking powder
1 tablespoon flax seeds or fortified flax (optional: available at health food stores, can sub bran or wheat germ)
¼ teaspoon iodized salt
Grated zest of ½ lemon

1 cup 2% organic milk
1 large egg
2 tablespoons unsalted butter
2 tablespoons canola oil

3/4 cups fresh or frozen (unthawed) blueberries
lemon balm (if available from your garden, use however many leaves you would like)

Putting it all together:
Prepare muffin tin (for 12 muffins) with a light spray of non-stick cooking spray. In a small fry pan, melt the butter and the canola oil together. Set aside to cool.

Sift dry ingredients (except the quinoa flakes and flax) into a medium sized bowl. Add the quinoa flakes and flax. Give the dry mixture a quick stir using a whisk to combine.

Make a well in the center of the dry ingredients and add the milk, egg, cooled butter/oil mixture and lemon zest. Gently whisk these ingredients, trying not to incorporate too much of the flour -- then incorporate the flour mixture. Be careful not to over stir. Mix until almost, but not quite, fully blended.

Using a rubber spatula stir in the blueberries and lemon balm. Using an ice cream scoop, scoop into prepared muffin tins. Bake for 20 minutes, cool on wire rack then depan and serve muffins in a napkin lined country basket.

Buon Appetito

GardenCuizine Nutrition Analysis calculated from USDA nutrient values:
serving size 1 muffin: Calories: 163 (8%DV), Total Fat: 5.6g (9%DV), Cholesterol: 24.3mg (8%DV), Sodium: 183mg (8%DV), Total Carbohydrate: 25.1g (8%DV), Dietary Fiber: 1.0g (4%DV), Calcium: 96.9mg (10%DV), Riboflavin: ~0.2mg (~12%DV)

Copyright (c) 2009 Wind. All rights reserved.

GardenCuizine Recipe: Pomodoro Sauce

2009-07-14T15:39:00.005-04:00

Pomodoro (Tomato) Sauce

Make a large batch of sauce the day you need to use it and freeze the leftover. For a family of 3 adults, we get 3 pasta dinners from this recipe.

Yields: 3 quarts. This recipe can be easily doubled or tripled.
Ingredients:

(3) 28 oz (794g) cans undrained San Marzano peeled tomatoes with or without added basil
(1) 6oz (170g) small can tomato paste
½ medium onion chopped (110g)
2 tablespoons olive oil
2 tablespoons minced garlic (6cloves, 18g)
½ teaspoon dried oregano or 1 teaspoon fresh
½ teaspoon sea salt
1 chiltepin pepper (optional)
Fresh picked, washed basil, large handful (1 cup leaves, 6g) or 1-2 tablespoons pesto*

Putting it all together:
Add the olive oil to a large sauce pot over medium heat. When hot add the onion - sauté until the onion becomes translucent, but not brown. Add the garlic and optional hot pepper - stir with a wooden spoon. Avoid over browning the garlic, immediately add the peeled tomatoes, crushing them with your hands as you drop them in the pot. Add the paste. Stir well, bring to simmer. Reduce heat and cover.

Unlike popular belief, the sauce does not need to simmer all day or for hours -- unless of course, you include a large piece of pork as some Italians do. Meatless Pomodoro sauce is finished after simmering for one hour or less. If your sauce seems too thick, thin it with some of the cooked pasta water.

*To preserve the garden basil harvest, make pesto during the summer when fresh basil is plentiful and freeze it in small containers. Pesto freezes quite well and adds excellent basil flavor to homemade pasta sauce and other recipes during the winter months, when garden fresh basil is not available and the market price for fresh is high.

Buon Appetito

GardenCuizine Nutrition Analysis calculated from USDA nutrient analysis
Serving size 1/9 of recipe (120g), enough for one good size bowl of pasta
Calories 67, Total fat: 3g (5%DV), Saturated fat: 0g, Cholesterol: 0mg, Sodium: 155mg (6%DV), Total Carbohydrates: 8g (3%DV), Dietary Fiber: 2g (9%DV), Vitamin A: 784IU (16%DV), Vitamin C: 9.2mg (15%DV), Iron: 1.6mg (9%DV), Vitamin K: ~13.3mcg (~17%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Related Reading
Lidia Bastianich: Lidia's Italian Table: More Than 200 Recipes From The First Lady Of Italian Cooking
Mario Batali: Mario Batali Simple Italian Food: Recipes from My Two Villages
Frank Pellegrino: Rao's Cookbook: Over 100 Years of Italian Home Cooking
Henry Hill and Priscilla Davis: The Wise Guy Cookbook: My Favorite Recipes From My Life as a Goodfella to Cooking on the Run

In Culinary school they taught us that Italians do not over sauce
their pasta…obviously they never met my mother!

GardenCuizine Recipe: Chicken Veggie Wok Stir-fry over Ginger Brown Rice

2009-08-06T10:12:00.011-04:00

Chicken Veggie Wok Stir-fry
over Ginger Brown Rice

Wok vegetable Stir-fries are nutritious, quick and easy. They make delicious side dishes, without protein, or can easily become a main dish by adding poultry, meat, vegetarian tofu or tempeh, served over rice.

Wok cooking is best over high heat. High heat Wok cooking enables the food to be cooked quickly with little oil, sealing in the vitamins and nutrients. In addition, Wok cooking brings out fantastic flavors in the vegetables by caramelizing some of their natural sugars.

We use whatever veggies are in season from the garden and/or whatever is on hand. The oil used for a stir-fry should have a medium-high smoke point. Once cooking has begun, it is important to keep an eye on your Wok. You want the oil to heat up, but not get so hot that it smokes. At that point carcinogens are going into the air and free radicals into the oil.* The GardenCuizine recipe below uses hot Sesame oil and Canola, both have medium-high smoke points.

Yields 637g Serves: 3
This recipe can easily be doubled or tripled

Ingredients:
Protein of your choice. We used poultry, it could have been beef, pork, vegetarian tofu, seitan or tempeh.

1 full boneless, skinless chicken breast (2 half breasts) (ttl wgt 236g)
1 Tablespoon (28g) hot Sesame oil

Assorted Veggies of your choice and availability. We used:

1 medium Carrot (61g)
10 florets Broccoli (110g)
1 small Onion (70g)
1 small Zucchini (118g)
1 Tablespoon Canola oil
1 teaspoon (tsp) Lite Soy Sauce
1/2 tsp fresh ground black pepper
1 tsp minced garlic
1 tsp minced ginger
fresh parsley or shiso leaves, chopped

Putting it all together:

Prep all your foods first. Stir-fry cooking goes pretty fast.

Cut the raw chicken into bite size pieces, set aside.

Wash hands & sanitize your work area.

Cut up all the vegetables into bite size slices and florets.

Carrots and broccoli will not cook enough just by stir-frying; precook them first in the microwave or by heating a little water in the Wok to boiling, add veggies and cook them halfway. Do not use too much water or the water soluble vitamins will be lost when you pour the excess down the drain. Remove the carrots and broccoli, set aside. Drain the excess liquid (or you can save it for soup stock or for use when cooking rice and grains).

Cook the protein: heat the Wok on medium-high to dry thoroughly. Add the sesame oil. Stir-fry the chicken (or other protein) being careful not to overcook as the protein will get added back to the dish before serving to reheat. Using a spatula or tongs, remove the chicken to a plate and set aside. Do not wash the Wok.

Stir-fry the vegetables: add a small amount of Canola oil* to the wok over high heat, as soon as it heats up add the garlic and ginger. When cooked, push the veggies up the side of the Wok, making a well in the center for the chicken.

Add the chicken. Gently stir the chicken to heat, then stir all ingredients together to combine.

Serve over brown rice.

Garnish with a generous sprinkling of fresh chopped parsley or shiso leaves.

GardenCuizine Nutrition Analysis: calculated from USDA nutrient values
Chicken Veggie Stir-fry, 1/3 of recipe
Good source: Riboflavin, Folate, Magnesium
Excellent source: Protein, Vitamin A, Vitamin C, Niacin, Vitamin B6, Phosphorus, Selenium

Serving size: 212g, Calories: 242, Calories from Fat: 132, Total Fat 15g (23%DV), Saturated Fat: 2g(10%DV), Trans Fat: 0g, Cholesterol: 46mg (15%DV), Sodium 138mg (6%DV), Potassium: 526mg (15%DV), Total Carbohydrate: 8g (3%DV), Dietary Fiber: 1g (6%DV), Protein: 20g (40%DV), Vitamin A: 4593IU (92%DV), Vitamin C: 45mg (75%DV), Riboflavin: 0.2mg (11%DV), Niacin: 9.5mg (47%DV), Vitamin B6: 0.6mg (32%DV), Folate: 49mcg (12%DV), Phosphorus 208mg (21%DV), Magnesium: 43mg (11%DV), Selenium: 15mcg (22%DV)

***

Ginger Brown Rice: two parts water to one part rice (2:1 water to rice ratio)
Yields 692g, Serves 3-4

2 cups water (veggie broth or chicken broth)
1 cup brown rice
2 Tablespoons onion, chopped
1 Tablespoon minced ginger
Seasonings: your choice: We vary what we use -- always omitting or using very little salt and usually adding one hot chiltepin pepper along w/fresh ground black pepper

In a Corningware pot or pot with a tight fitting lid, saute onion in oil until it becomes translucent not brown, add the ginger, rice and seasoning (chiltepin pepper, black pepper, curry powder, coriander or whatever herbs and spices you like to cook with). Stir to combine. Add the water, reduce heat to simmer, cover and cook until all the water is absorbed.

GardenCuizine Nutrition Analysis: calculated from USDA nutrient values
Brown Rice, no salt
Source: Dietary Fiber
Good source: Thiamin, Niacin, Vitamin B6, Magnesium, and Selenium
Excellent source: Manganese

Serving size 1/4 recipe (173g), Calories:203 (10%DV), Calories from Fat:41, Total Fat:5g(7%DV), Saturated Fat: 1g(4%DV), Trans Fat: 0g, Cholesterol: 0mg, Sodium: 8mg (0%DV), Total Carbohydrate 36g (12%DV), Dietary Fiber 2g (7%DV), Calcium: 15mg (2%DV), Iron: (4%DV), Thiamin 0.2mg (13%DV), Niacin: 2.4mg (12%DV), Vitamin B6: 0.2mg (12%DV), Magnesium 68mg (17%DV), Manganese: 1.7mg (87%DV), Selenium: 11mcg (15%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

*Related Links:
Kitchen Guide about Smoke points and Oils
The New York Times Wok Recipes

Copyright (c) 2009 Wind. All rights reserved.

What's Cooking at the Academy of Culinary Arts: Summer Rolls/Lettuce Wraps

2009-08-27T08:00:00.013-04:00

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GardenCuizine Recipe: The Best Basil Pesto

2009-09-07T11:07:00.009-04:00

GardenCuizine^TM Fusion
Italian Basil Pesto
with a Japanese secret ingredient

Pesto
Preserving your garden harvest of Basil by making Pesto will provide you with the flavor of fresh basil throughout the year. We freeze our pesto in 16-ounce (473ml), or smaller sized containers. Small size containers defrost quickly when set out on the counter while you are preparing the meal.

Use fresh (vs. dry) Basil for Pesto
Dried basil can be used in certain foods, but for the best garden pesto, use fresh rather than dried. Growing your own makes the pesto extra special too.

What is the Japanese Secret Ingredient?
The unusual, non traditional, non Italian, secret ingredient in my pesto is Umeboshi Vinegar. I got hooked on using Ume vinegar years ago, when I had my health food store and restaurant, Garden of Eden Natural Foods & Country Kitchen, Inc.

Umeboshi Vinegar is made with Japanese Plums and Shiso leaves preserved in a salty brine. Using just a small amount of this vinegar imparts terrific flavor and saltiness. And when coupled with a small amount of added grated cheese, you will not need to add and overuse table salt in the pesto.

For more information, see GardenCuizine's Umeboshi Vinegar Product Spotlight

Sicilian Olives
Another key ingredient is good quality Olive Oil. Depending on the size of your basil harvest, you can end up using quite a lot of olive oil when making pesto. We purchase a large (101oz, 3L) can of Italian Olive Oil and use this as a good excuse for an excursion to the Italian Market in Philadelphia, PA. After a fun filled day at the market, somewhere along the way, we buy some extra virgin olive oil made from Sicilian olives.

The organoleptic quality (taste) and my Sicilian heritage make Sicilian, Italian, olives my first choice. However, you can find many fine olive oils on the market from around the world including: Spain, Turkey, Greece, Croatia, Syria, Jordan, Tunisia and Morocco.

Putting it all together

The recipe can be easily doubled. Two times the recipe (double) fits nicely into a standard household food processor bowl, just blend down the first addition of basil before adding in the next batch and add the nuts last.

Yields: one 16oz (2cups, 473ml) container

Ingredients:

4 cups (~120-160g) fresh Basil leaves*
1 cup (237 ml) extra virgin olive oil
¼ cup (25g) grated cheese (Parmigiano-Reggiano, Grana Padano, Pecorino or Soy)
¼ cup (34g) toasted pignoli (pine) nuts (or other nuts such as walnuts)
1 teaspoon (~5ml) Umeboshi vinegar (available at Asian, gourmet and health food markets)
1 teaspoon (~2g) fresh ground black pepper
1 Tablespoon (~8g) minced garlic
*We usually stick with basil, but you can mix in other edible, aromatic leaves from your garden too such as: Shiso, Mint, Arugula or Cilantro.

First, sanitize a kitchen sink; then fill it with water to rinse the fresh cut basil. We put the basil in large pots with water like you would cut flowers to let the leaves air dry. This allows time to admire your gardening efforts. Sometimes we let it dry overnight. When the leaves are dry, hand pick all the good leaves from the stems and place into a large bowl. Reject any brown or bad looking leaves.

Toss the stems and rejected leaves (if any) into your compost pile.

Toast the nuts, set aside. After all your ingredients are ready, begin filling a food processor* bowl with everything except the nuts and garlic. Mix and chop down the leaves, using your judgment as to how long to mix the pesto. You want to leave some texture to it.

Add the garlic. Mix some more.Taste the pesto and adjust the seasonings if necessary to your liking. Add the nuts last and don't over mix. Pour the pesto into freezer safe containers, label and store.

*Pesto can also be made using a large mortar and pestle

Buon Appetito!

***

Related GardenCuizine Posts:
Pomodoro Sauce
GardenCuizine Product Spotlight: Umeboshi
Basil, King of Herbs

Related Links:
Health Benefits of Olive Oil by Katherine Zeratsky, RD, LD, Mayo Clinic
A Stroll through Philadelphia's Italian Market by Jeff DiNunzio, National Geographic Traveler
Basil, the King of Herbs by Diana Wind, Dave's Garden

GardenCuizine Nutrition Analysis: calculated from USDA nutrient values
Italian Basil Pesto, 1/32 of recipe
Good source: Vitamin K

Serving size: 12g, Calories: 73, Calories from Fat: 69, Total Fat 8g (12%DV), Saturated Fat 1g (6%DV), Vitamin A 163IU (3%DV), Vitamin E (Alpha Tocopherol) 1mg (6%DV), Vitamin K 15mcg (18%DV), Calcium 15mg (2%DV), Sodium 45mg (2%DV), Manganese 0.1mg (6%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older
Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Roasted Rosemary Potato 'Fries'

2009-09-21T09:48:00.007-04:00

Oven Roasted Rosemary Potato 'Fries'
A Regular on our GardenCuizine home menu

Rosemary is one of our favorite garden herbs. It is easy to grow and easy to harvest. To harvest, simply take in cuttings, rinse to clean and hang in bundles to air dry. We hang ours from our pot rack in our kitchen. Then after several weeks, when it feels good and dry, the rosemary easily rubs off onto a sheet pan. Rosemary is best stored in airtight containers; we use large, wide mouth jars.

To make Rosemary Roasted Potato 'Fries' you really don't need to follow a specific recipe, but if you would like one, mine is soon to be published on Dave's Garden. In general, all you need to do is wash, dry and thickly slice your favorite baking potatoes (skin on), lengthwise. Then season and bake until golden brown.

These delicious Oven Roasted Rosemary Potato 'Fries' call for Parmesan cheese, rather than any added salt. The cheese adds a bit of calcium and great flavor, with a fraction of the sodium found in heavily salted French Fries (as long as you don't overdo it, of course). And because of oven roasting -- rather than deep frying, like typical Fries -- they are much lower in fat.

Freestyle Recipe:
Preheat oven to 375°F (190°C)

Sprinkle sliced potatoes with a little olive or vegetable oil and a generous serving of dried rosemary
Add some grated cheese (Parmigiano-Reggiano, Grana Padano, Pecorino or Soy cheese if vegan), fresh ground black pepper, a generous amount of garlic powder*, and a pinch of ground or fresh sliced cayenne pepper (No added salt)
Toss all together to evenly coat
Spread the potatoes out on a baking pan
Bake in preheated oven (occasionally turning) until well browned

* Garlic powder works better than fresh minced. Fresh will burn unless added near the end of cooking time.

For nutrition data, more information about the aromatic herb Rosemary (R. officinalis), and a detailed recipe for Roasted Rosemary Potato 'Fries', check out my Dave's Garden article:
'Osmarini, Rosmarinus officinalis'.

This recipe is an entry in the O food contest, hosted by Sara of Ms Adventures in Italy and Michelle of Bleeding Espresso. The contest is open annually to food Bloggers to help spread awareness of Ovarian Cancer.

September is National Ovarian Cancer Awareness month. Ovarian cancer is the leading cause of death from gynecologic cancers in the United States and is the fifth leading cause of cancer death among U.S. women; a woman’s lifetime risk of ovarian cancer is 1 in 67.

Related Links
Ovarian Cancer National Alliance
The Cowgirl Cure Foundation
Ovations for the Cure

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Sun-dried Tomato Herb Bread

2009-10-04T17:20:00.013-04:00

Grandma's Sun-dried Tomato
Farmhouse Herb Bread

This wonderful bread was inspired by a recipe from Neil, a professional gardener and chef from England. The recipe was from his Grandma. He says, "My Grandma was in service in a big house in North Yorkshire from 1911 till 1921. She started as a scullery maid and ended up as Head cook! Luckily she kept a diary of what she cooked and for who. She cooked for the King and Winston Churchill, amongst many others."

This herbal bread dough can yield dinner rolls, boules, or farmhouse loaves of bread. I divided the dough in half and made one round, free-form, boule loaf and the rest into dinner rolls. Neil likes to divide the dough in half and press the dough into loaf pans. The choice is up to you.

Our finicky Mama prefers super soft, sweet dinner rolls made with eggs, milk and more sugar. But even she agreed that this bread is delicious! When you want a good, wholesome and tasty bread, try this recipe. Nothing beats the smell of fresh baking bread wafting throughout your home. This bread freezes well too.

Putting it all together
Yields: 2 boules, or 1 boule and 10 dinner rolls, or 2 loaves, or ~20 dinner rolls
Preheat the oven to 425 °F (218°C)

Ingredients:
2 1/2 teaspoons (10g) instant dried yeast
1/2 cup (125mL) warm water (not hot or it will kill the yeast)
pinch sugar

1/3 cup (18g) sun-dried tomatoes, soaked in 1/2 cup (125mL) water

1lb 10oz (737g) white whole wheat flour
2 cups liquid (500mL): left over sun-dried tomato soaking liquid with added water to = 2cups
2 teaspoons (8g) sugar
1 teaspoon (6g) salt
4 Tablespoons (59mL) olive oil
1/4 cup (25g) grated Parmesan cheese (or grated Soy cheese)

Herbs of your choosing: Neil has used oregano, basil, rosemary, thyme and tarragon. We used:
1/3 cup (20g) fresh parsley, chopped
1 Tablespoon (2g) fresh rosemary, minced
1 teaspoon (3 leaves) fresh sage, minced
2 Tablespoons (8g) lemon balm leaves
2 1/2 Tablespoons (8g) fresh chives, minced

egg - whisked with a splash of water for egg wash (or plain water if vegan)

Notes: Fresh herbs can be substituted with dried herbs. Use less - around half of the amount called for - dried are more concentrated in flavor.

As always, wash your hands and sanitize your counter tops before working with food. Prepare the herbs by washing, drying and chopping, set aside. Drain the soaked sun-dried tomatoes and save the liquid. Chop the hydrated tomatoes and set aside.
In a small bowl mix the yeast, warm water and pinch sugar. Set aside until you begin to see activity reassuring you that the yeast is alive. (Tip: Instant dry yeast can be stored frozen. We keep a large bag in the freezer and use it as needed)
In a large bowl, whisk together the flour, salt and sugar. Add in the prepared herbs, tomatoes and cheese. Whisk together to combine. Make a well in the center of the flour and add the oil, some of the water and tomato soaking liquid, and all the yeast mixture.
Slowly incorporate into the flour using a wooden spoon. Gradually add the remaining liquid. You may need a bit more or less, use your judgment.
With your hands or in a mixer with a dough hook, mix and knead the dough until it comes together in a smooth stretchable mass.
Form the dough into a round ball and place in a large, lightly oiled, bowl to rise. Cover the bowl. I use a dampened linen cloth, some prefer to cover rising dough using plastic wrap.
Allow the dough to double in size in a draft free warm place. Punch down and divide the dough in half.
Form the dough into desired shape(s): rolls, loaves, or boules. For loaves, form the dough and place in lightly sprayed 5x9 loaf pans. For dinner rolls or boules*, after forming place on lightly sprayed sheet pans, allowing space in between them for expansion as they rise
Allow the dough to rise again until the dough responds with a slow rebound when gently pressed with your finger.
If desired, carefully brush the tops with egg wash before baking to give the bread a slight gloss. Neil adds a sprinkle of grated cheese and herbs to the top too.

*Boules can also be placed on a piece of parchment or baking peel dusted with cornmeal or flour to rise, so they will easily slide into the preheated oven onto a baking stone or oven bottom. Advanced bakers also like to add steam at the onset of baking by squirting a light spray of water directly into the oven right after the bread is added.

Bake until golden brown. Baking time will vary depending on your bread shape and size. Dinner rolls don't take too long, ~15 minutes. Loaves will take longer, ~30 minutes or more. I usually test for doneness by feeling the weight of the bread. Bread will feel lighter when it is fully baked. Some bakers test for doneness by listening for a hollow sound when tapping on the bottom of the loaf.

~Bon Appetito

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
Excellent Source: Vitamin K, Thiamin, Folate
Good Source: Iron, Riboflavin, Niacin, Selenium, Manganese

Serving size: 71g, 1/20 of recipe (one dinner roll): Calories: 169; Calories from fat: 31; total Fat: 4g (6%DV); Saturated Fat: 0.7g (3%DV); Trans Fat: 0g; total Omega-3 fatty acids: ~23mg; Cholesterol: 1mg (0%DV); Sodium: 157mg (7%DV); Potassium: 89mg (3%DV); Total Carbohydrate 29g (10%DV); Dietary Fiber: 1g (5%DV); Sugars: 1g; Protein: 5g; Vitamin A: (2%DV); Vitamin C: (3%DV); Calcium: (2%DV); Iron: 2mg (11% DV); Vitamin K: ~19mcg (~23%DV); Thiamin: 0.3mg (20%DV); Riboflavin: 0.2mg (13%DV); Niacin: 2.4mg (12%DV); Folate: 81mcg (20%DV); Selenium ~13mcg (~18%DV); Manganese: 0.3mg (14%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Special Thanks: Special thanks to Neil for passing on his Grandma's recipe. My interpretation of her recipe is slightly different, but for the most part it is the same. I used wholegrain flour, added more liquid, and reduced the salt, since grated cheese adds sodium. For the original recipe, see Neils comment at the bottom of my Rosemary article under the post by NEILMUIR1.

Related Links:
Scoring Artisan Bread

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Antioxidant Pomegranate Smoothie

2009-10-18T20:45:00.041-04:00

Antioxidant Pomegranate Smoothie

Pomegranates arrive on the scene in U.S. markets during the months of September and October. Pomegranates (Punica granatum L.) offer nutrition high in antioxidants; they are considered a superfruit and functional food.

Functional foods offer health benefits to the body. In a study by researchers from the Center for Human Nutrition at the University of California-Los Angeles' David Geffen School of Medicine, Pomegranate juice was shown to have the highest antioxidant content, activity and protective benefits of eight different beverages tested.

Pomegranates are loaded with seeds that can be eaten straight out of a cut in half pomegranate. The seeds can also be scooped out and added as a nutritious garnish to entrees, desserts or atop healthy garden salads. Don't be intimidated by how to use them. The edible, juicy seeds are delicious and easy to use in a fruit smoothie.

Harry and I made up this Pomegranate smoothie recipe using Pom seeds. We found the seeds left crunchy fibrous bits at the bottom of our glasses, so we recommend straining the seed pulp.

Freezing Fruit
Do you have extra fruit that is getting overripe on your counter top or in your refrigerator? Rescuing, overripe, extra bananas and fruits can be easily done by freezing them for later use in recipes. Try frozen berries or banana in this pomegranate smoothie recipe for a healthy treat that company and kids love.

Bananas are super easy, and can be frozen right in their peels. When you are ready to use them simply allow the bananas to soften for a few minutes before peeling. Frozen fruits add a nice chill and viscosity (thickness) to fruit smoothies, not to mention additional flavor and nutrition.

Putting it all together
Serves 4

Ingredients:
3 cups (735g) plain or vanilla low fat yogurt (or soy, non-dairy, yogurt)
1 (4 inch, 282g) pomegranate
1/2 (60g) ripe banana (frozen even better)
1/4 cup grape sauce* (or 1-2 Tablespoons honey or agave syrup)

Cut the pomegranate in half, save a few seeds for garnish if desired. Scrape out the remaining seeds into a blender, blend the seeds
Strain, return strained pomegranate juice to blender
Add the rest of the ingredients, blend thoroughly
Pour into glasses and serve

Serving Suggestion for company
Serve in special glasses on doily lined plates. Garnish with 3 pomegranate seeds per smoothie with a sprig of fresh mint on the side.

* Smoothies are a great way to use and enjoy ungelled grape jelly (sauce)! Honey or Agave nectar will work just as well. Grape sauce is one of those ingredients not often on hand. It was added for flavor and sweetness from grape jelly we had that did not gel, an event that inspired me to write the article: 'Beginners Guide to Making Jam or Jelly'. Check it out on: Dave's Garden.

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values, dairy
Excellent Source: Protein, Vitamin C, Riboflavin, Calcium, Phosphorus
Good Source: Dietary Fiber, Vitamin K, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Magnesium, Potassium, Zinc, Selenium

Serving size: 290g, 1/4 of recipe: Calories: 283; Calories from fat: 28; total Fat: 3g (5%DV); Saturated Fat: 2g (8%DV); Trans Fat: 0g; total Omega-3 fatty acids: ~22mg; Cholesterol: 9mg (3%DV); Sodium: 130mg (5%DV); Potassium: 637mg (18%DV); Total Carbohydrate 56g (19%DV); Dietary Fiber: 3g (14%DV); Sugars: 47g; Protein: 10g; Vitamin C: 12mg (20%DV); Calcium: 326mg (33%DV); Vitamin K: 12mcg (15%DV); Riboflavin: 0.4mg (25%DV); Folate: 52mcg (13%DV); Selenium 10mcg (14%DV); Zinc: 1.8 mg (12%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Related Links:
This recipe submitted to Pomwonderful.com 2009 recipe contest!
Pomegranate Punica granatum L. Cultivars and information; Purdue University Department of Horticulture and Landscape Architecture
Functional Foods Fact Sheet: Antioxidants ~ Int’l Food Information Council

Anthocyanins and Human Health: by Mary Ann Lila; J Biomed Biotechnol
Fruits & Veggies Matter.gov
Nutrition Facts Label courtesy of www.NutritionData.com
Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Halloween Deviled Spider Eggs

2009-10-31T19:27:00.046-04:00

Deviled Spider Eggs

I have seen some fascinating spiders and webs in the garden, especially Orbweavers (Argiope). These spider deviled eggs were inspired by a recipe in Sunset Magazine and were created for a devilish Halloween appetizer. They can also be prepared without the spider olive décor, and served as classic deviled eggs.

You will love this recipe for healthy deviled eggs with ZERO saturated fat and LOW, practically zero cholesterol. That’s right, these hard cooked eggs are LOW in cholesterol with absolutely ZERO saturated fat. Regular deviled eggs, even if made with low fat mayonnaise, would contain saturated fat and over 100mg of cholesterol!

How can these healthy deviled eggs be possible? Get rid of the yolks. Chickpea hummus is the perfect color and a healthy alternative for the egg yolks that are notoriously high in cholesterol. Hummus can be easily made from scratch at home, or is readily available at the market. I used a commercial mild garlic flavored hummus for this recipe.

Ingredients:
6 eggs
1 cup hummus
1 Tablespoon sour cream
½ teaspoon curry powder
¼ teaspoon turmeric
¼ teaspoon dried mustard
Sprinkle Hungarian paprika
Olives for spiders
Salt and fresh ground black pepper to taste

Putting it all together

Hard boil the eggs, cool and peel. Slice the eggs in half and dispose of the yolks.
Season the egg whites with salt and pepper
In a small mixing bowl mix the remaining ingredients and fill the egg white halves.
Sprinkle the tops with Hungarian paprika
decorate with sliced olives to make a spider design as shown

I used olives (with pits) that come in different colors, rather than canned black olives. Actual spiders (arachnids) do come in all colors. And just fyi, they have 8 legs.

Happy Halloween!

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
1/12 of recipe, serving size: 38g, Calories 44, Calories from fat: 18, total fat: 2g, Saturated fat: 0g, Cholesterol 0.5mg, Sodium 106mg, Dietary fiber: 1g, Protein: 3g, Folate: 18mcg (4%DV), Riboflavin: 0.1 mg (5%DV), Manganese: 0.2mg (8%DV), Selenium: 4mcg (6%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Related Links:
Spiders by John A. Jackman, Extension Entomologist, The Texas A&M University System

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Healthy Borscht

2009-11-07T08:52:00.031-05:00

Healthy Beetroot Borscht

Beets (Beta vulgaris) are easy and fun to grow, with excellent heirloom and hybrid beet cultivars to select from. We've only tried 'Chicago Red' so far, a typical all-purpose, red beet. Next season I hope to try Italian heirloom 'Chioggia (Bassano)', a jazzy, two-toned, red and white striped variety that arrived in the U.S. before 1865.

My favorite photo with beets was featured in my first Dave's Garden article, 'Mommy, look what I picked...'. Little Michalah shows off her bountiful harvest of fresh beets that she helped dig up with her Grandmother.

All parts of the beet can be used in recipes. Beet greens can be added to soups or sauteed. Beet leaves are a bit thick to add raw to salad, but taste good when picked young and tender or sliced thin enough. Beet roots can served many ways, including in juice bar drinks, pickled, shredded raw, cooked and diced on salads. Beets are the star in borscht -- a more sweet than sour soup.

Beetroot borscht can be served hot or cold, but is truly a comfort foot when served hot with a side of wholegrain bread. Borscht is a favorite in many countries including Lithuania, Russia, Poland, Ukraine and Romania. Poland, borscht (barszcz) is made with dumplings and parsnips. Ukrainian recipes often add potatoes. Romanian borscht (borș) includes fermented bran in the broth base. Your borscht can include meat, potatoes, parsnips, beans, bay leaves, lemon juice, vinegar or whatever your fancy.

You'll see in my soup recipes, unless the soup is a meat flavored soup, I prefer veggie bases made on the spot from carrots, celery, onions, fresh herbs and spices. The flavors are always delicious, and your vegetarian family and/or friends can enjoy it too!

GardenCuizine's borscht is nutritious, low-fat and on the lighter side, making it a nice accompaniment to a full course meal.

A few tips about this recipe

Don't stress out or get hung up with measuring ingredients. Soups are not an exact science like baked goods -- a bit more or less will not ruin the recipe.
Our garden was a hot pepper factory this summer! Hot peppers make a tasty addition to borscht. If you don't have any hot peppers around, season to taste with a little hot sauce. Adding just enough hot spicy flavor is a great way to trick your taste buds into enjoying lower sodium foods.
I used regular canned tomato sauce in this recipe, rather than salt free. It is main contributor of sodium in this soup. You won't need to add additional salt.
Fresh dill lends itself to freezing well. Rinse it and place it in an airtight baggie in the freezer and use as needed. It will stay green and will always be available for recipes when needed.
Use the beet cooking liquid in your soup to avoid losing water soluble vitamins and nutrients, such as: thiamin (vitamin B1), riboflavin (vitamin B2), niacin, vitamin B6, folate, biotin, pantothenic acid, and vitamin C.

Putting it all together
Yields: a healthy pot full! 10 Servings

Ingredients:
3 large (or 4, 2-inch) fresh beets
10 cups water (approximately 8 cups beet cooking liquid and 2 cups water)
1 Tablespoon Olive Oil
1 cup (128g) chopped carrots
1 cup (160g) chopped onions
1 cup (101g) chopped celery
1 small hot pepper (or hot sauce to taste)

1 teaspoon (1 clove) minced garlic
1/2 green cabbage (454g), sliced thin
8-ounce can tomato sauce

2 Tablespoons sugar (optional)
1/2 teaspoon black pepper
1 Tablespoon fresh dill

1/4 cup chopped fresh parsley
sour cream, plain yogurt or creme fraiche
fresh dill or parsley for garnish

Rinse off the beets and cut of the greens, save them for future use in other recipes. Place the beets in a large (non reactive) stock pot and cover them with water. Bring to boil, cover and simmer for 45 minutes or until tender when pierced. Turn the heat off and let the beats sit in the hot water while you work on the rest of the prep.

Reminder: save the beet cooking liquid for the soup

Chop carrots, celery and onion, set aside
Save the beet water for the borscht. Take the beets out of the hot water using tongs and let cool off in a bowl
In another large soup pot, on medium heat, add the oil. When the oil is hot, add the chopped mirepoix (carrots, celery, onion) and the hot pepper. Let cook for 5-10 minutes. While this is cooking, return to the beets.
Peel all the beets. The skins easily rub off cooked beets with your fingers.

Toss the beet skins in your compost pile!

Dice half of beets, set aside
Puree the remaining beets with 2 cups of the beet water. You can do this in a blender or in a deep pot (to avoid getting beet juice splashed on yourself) using a hand held submersion blender (one of my favorite kitchen tools). Return to your cooking veggies...
Stir in garlic and dill
Add sliced cabbage, continue to stir, cooking down for another 5-10 minutes
Add tomato sauce, save the can
Refill the 8oz. tomato sauce can two times with water and add it to the pot.
Add beet cooking water to the pot too. Note: when beets boil some sediment settles to the bottom of the pot. Try not to add that part.
Add more water to the soup pot if you think it needs more liquid
Add sugar and black pepper
Stir, cover and simmer until all the ingredients are tender
Stir in fresh parsley
Serve with a dollop of sour cream, yogurt or creme fraiche
Garnish with a fresh sprig of parsley or dill

Related Links:
We Got the Beet Dave's Garden article by Tamara Galbralth

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
Excellent Source: Vitamin A, Vitamin C, Vitamin K
Good Source: Dietary Fiber, Folate, Manganese

1/10 of recipe, serving size: 380g (~1cup), Calories 60, Calories from fat: 13, total fat: 1.5g (2%DV), Saturated fat: 0.2g (1%DV), Omega-3 FA ~13mg, Omega-6 FA ~190mg, Vitamin A 2449IU (49%DV), Vitamin C 26mg (43%DV), Vitamin K ~41mcg (~51%DV), Cholesterol 0mg, Sodium 152mg, Dietary fiber: 3g (13%DV), Protein: 2g (3%DV), Folate: ~65mcg (~16%DV)%DV), Manganese: ~0.2mg (~12%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
Nutrition Label courtesy of NutritionData.com
Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Cranberry Acai Jelly

2009-11-26T14:15:00.044-05:00

Whole Berry

Cranberry ~Açai Jelly

Fresh whole berry cranberries line the markets during the holiday season of Thanksgiving and Christmas. Cranberries freeze great, making November and December a good time to stock up on whole cranberries. Cranberries can add nutrition to your meals throughout the year.

This year, our fresh whole cranberries were purchased at Wegmans at one of their South Jersey locations. The berries we happened to buy were from Cranberry Connections, a Joesph J. White corporation. White's Cranberry farm is located in South Jersey's Pine Barrens and is on the National Registry of Historic Landmarks.

Cranberry Health Benefits
Fruits, especially berries, provide high quality phenol antioxidants.[1] Phenol antioxidants protect low density lipoproteins (LDL-the bad cholesterol) from oxidizing. Why is this good? One reason is that when LDL gets oxidized it can lead to foam cells that build up (along with other cellular matter) in the subendothial space of blood vessels, contributing towards atherosclerosis and heart disease.

Interestingly, cranberries are not ranked among the top in U.S. per capita consumption. According to the USDA, the top three consumed fruits with phenol antioxidants are Bananas, Apples and Grapes; even though the top three fruits highest in phenol antioxidants are: Cranberries (#1), Pears, and Red Grapes.

Cranberries have other health benefits too; they have flavonoids, Vitamin C and naturally occurring proanthocyanidins.

Proanthocyanidins
Cranberry juice and products are known to help maintain urinary tract health. The majority (80-90%) of all Urinary Tract Infections (UTI) are caused by E. coli bacteria. Individuals with diabetes are more susceptible to UTI infections. Cranberries help this condition by their proanthocyanidins that contain strong bacterial anti-adhesion properties. Proanthocyanidins keep the bacteria from adhering to cell walls in the bladder.

Cooking with whole Cranberries
Whole cranberries are tart and are usually prepared with an added sweetener. Cranberries are excellent for juices, as well as in side dishes, sauces, muffins, breads, pies, tarts, fruit crisps, cobblers and the all American favorite -- cranberry jelly. Cranberries are naturally high in pectin, which is why added pectin is not required in homemade cranberry jelly.

For something different and to add even more nutrients to Cranberry jelly, I added freeze-dried Açai berry powder, which you can find in health food stores and gourmet markets.

Presentation
For the best table presentation, pour the cooked liquid mixture directly into your chosen serving dish. The cranberry jelly gels directly in the serving dish. We have a favorite glass dish that I use, that I would not want to see crack from heat stress, which is why it is important to let the hot jelly cool a few minutes before transferring.
Putting it all together
Yields: 735g, (approximately 2 1/4 cups) serves 12

Ingredients:
12 oz (1pkg, 336g) whole berry Cranberries
3/4 cup (150g) Sugar
1/2 cup (118ml) Mango nectar or Orange juice
1/2 cup (118ml) Water
Orange zest from 1/2 orange, or 2T minced candied orange peel

6 grams organic Açai powder

This recipe is fast and easy and is best made a day in advance for optimum gelation.

Wash and strain the berries
In a small stock pot add all the ingredients except the Açai powder. Over high heat, stir to incorporate. When the mixture begins to boil, reduce heat to medium.
Cook on medium heat for 15 minutes, stirring occasionally. The berries will burst open as they cook. Sometimes, I squish some of the berries on the sides of the pot with a wooden stirring spoon. When the mixture appears to be a desirable texture, turn off the heat.
Stir in the Açai powder. Do not stir after this point.
Before transferring to your serving container, set aside to cool for 7-10 minutes (not much longer or it will set up)
Pour into serving bowl, allow to cool unrefrigerated
When no longer steaming hot, refrigerate overnight or until well chilled and set

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
Good Source: Vitamin C

1/12 of recipe, serving size: 61g, Calories 69, Calories from fat:2.9, total fat: 0.3g (0%DV), Saturated fat: (0%DV), Omega-3 FA:10mg, Omega-6 FA:64mg, Vitamin C ~7mg (~12%DV), Sugars: ~14.g, Dietary fiber: ~1.3g (~5%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
Copyright © 2009 Wind. All rights reserved.

Related Links:
Superfruit ~ Acai Berry, Euterpe oleracea
About Joseph J. White Cranberry Farm
Classic Cranberry Orange Relish
Ocean Spray® Cranberry Recipes

USDA Database for the Proanthocyanidin Content of Selected Foods

References:
[1] Vinson J.A., Su X., Zubik L., Bose P; Phenol Antioxidant Quantity and Quality in Foods: Fruits, J. Agric. Food Chem. 2001, 49, p 5315-532

GardenCuizine Recipe: Healthy, Homemade DOG Treats

2009-12-17T16:37:00.027-05:00

All Natural
Healthy, Holly DOG Treats
with Peanut Butter and Molasses!

Today, a member of the Food and Culinary Professionals Group of the American Dietetic Association asked me if I had a recipe for healthy, homemade Dog biscuits. Hmmmm, I thought...of all the recipes and baking that I do, I really didn't have a tried and true recipe for dog biscuits. Usually we cheat and purchase store bought.

After a quick look at the ingredients on the box of our dog, Holly's favorite dog biscuits, I whipped up this recipe for a quick and easy homemade version. Holly responded to her invitation to be our taste tester with a series of happy barks, before devouring her doggie samples. Watching Holly lick her chops and bark for more was her approval that dogs will love these healthy, all natural treats!

Holiday Fun
Don't leave out your dog owning friends. Healthy, Holly Dog Treats are a fun change to bring to a Holiday or dinner party. Just be sure to baggie them up and clearly label them as DOG treats with peanut butter.

Bow-Wowzer Gift
Doggie treat jars can be purchased at discount stores, then filled with these healthy treats and decorated with festive ribbon and a homemade gift card.

For families and friends with peanut allergies, be sure to let them know the ingredients, or omit the peanut butter and substitute SoyNut Butter.
Putting it all together
Yields: approximately 4 dozen, 2 inch (5cm) treats
Preheat oven to 350° F (177° C)

Ingredients
2 1/2 cups (312g) unbleached white whole wheat flour
1/2 cup (40g) rolled oats
1 Tablespoon (10g) milled flax seeds
1 Tablespoon (4g) nonfat dry milk
1 Tablespoon Brewers yeast (optional)
1/2 teaspoon (2g) baking powder
1/4 teaspoon (1g) baking soda
1/4 teaspoon (3g) salt

2 eggs
1/4 cup (59g) water
1/4 cup (65g) peanut butter
1/4 cup (54g) canola oil
1/3 cup (112g) black strap molasses

In a bowl, whisk together all the dry ingredients, set aside
In another, main mixing bowl - mix together the peanut butter and oil; add the eggs
Beat in the molasses and water
Add the dry ingredients and mix until blended
Divide the dough in half, forming even balls with your hands. Flatten them into round disks and wrap in clear wrap
Refrigerate for a few hours or overnight before using
Roll out the dough just like people cookies and cut out using cookie cutters -- have fun! They all don't have to be dog bone shaped; Holly loves all shapes, especially dogs and cats
Place on foil lined baking sheets (no need to oil or spray)

Bake for 12 minutes. Remove and cool, leaving on baking sheet. Turn the dog biscuits over and bake again for another 8-10 minutes. This will make the cookies harder and more crunchy, similar to twice-baked biscotti cookies.

GardenCuizine Nutrition Analysis ...coming soon

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Italian Sesame Cookies

2010-01-02T11:30:00.021-05:00

~Low Sodium~

Sesame Regina Biscotti

Italian Sesame Cookies

Italian Sesame Cookies can be part of a healthy diet, when enjoyed in moderation as a snack. Their nutty aroma and wholesome taste make these cookies delicious anytime of day. They are low in sodium and not as sweet as traditional American cookies.

The fact that Sesame Regina are lower in sodium is what I like most about these Italian favorites. In addition to being low sodium, they have added calcium and nutrition from the coating of sesame seeds.

Italian cookbook author, Victoria Granof, writes in her book, 'Sweet Sicily, the story of an Island and her Pastries', that when she attended an All Souls' Day carnival in Palermo, Biscotti Regina were sold everywhere. My mama would love it there, since Italian Sesame cookies are one of her favorites!

I asked Mom if she remembered having sesame cookies at home growing up. She said, "We had them throughout the year. Whenever Dad (Alexander Salottolo) would go downtown, he would bring us home sesame cookies from Ferrara's (NYC bakery); especially during the holidays...they were my favorite." Apparently, my Grandmother didn't bake these. As you could probably guess, unlike my Grandmother, I bake these cookies often and throughout the year especially for Mom; they have become a regular in our cookie jars.

On my quest for home-baking the best sesame cookies, I came across Paula Laurita's recipe (the Italian food editor of Bella Online). I have tried other recipes in the past and made many a variation in industry and restaurants, but it was this -- ever so slightly modified -- version of Laurita's recipe that got the nod from Junetta, my Italian Mama. This authentic Italian cookie recipe was the closest to what she remembered and enjoyed growing up.

About this Italian Cookie Recipe

The base recipe was already low in sodium. My healthy recipe modifications were few, primarily substituting some of the saturated fat (butter) with unsaturated fat (oil), along with adding a hint of fresh grated lemon zest. I did try to reduce the egg yolks, using two eggs and one white (rather than three eggs), but the three eggs were preferred in GardenCuizine's test kitchen trials.

The amount of sesame seeds in the original recipe were not reduced, even though the seeds do contribute some fat. The fat they contribute is "good" fat. Yes, we do require some fat in a healthy diet. Fat is important for many reasons, such as for healthy skin and hair, and to help our bodies absorb fat soluble vitamins A, D, E, and K.

Sesame Seeds
Sesame seeds contain healthy fats as well as nutrients. Sesame seeds contain essential fatty acids omega-3 and omega-6 as well as mono and polyunsaturated fats. The sesame seeds add additional nutrients too, such as calcium, iron, magnesium, phosphorus, copper, manganese and fiber.

Sesame seeds are best stored frozen until ready to use to avoid going rancid. I usually store all our seeds in the freezer in airtight baggies or freezer-safe containers.

Cookie Gifts
Have you ever noticed that cookies in general, seem to taste even better when they are shared among family and friends? For a thoughtful homemade gift, place your homemade cookies in a cookie jar, tin or air tight container. For an added touch, attach some curling ribbon and a personalized card made on your computer.

Putting it all together
Yields: Approximately 6-dozen, 72 cookies
Preheat oven to 375° F (190° C)

Ingredients
3 cups (375g) unbleached all-purpose flour
1/4 teaspoon (6g) salt
2 1/2 teaspoons (10g) baking powder

1 cup (245g) 2% reduced fat milk
1 cup (144g) sesame seeds, hulled*

4 Tablespoons (56g) unsalted butter
4 Tablespoons (56g) canola oil (sometimes I use a canola/olive oil blend)
1 cup (200g) sugar
3 eggs (150g), large
1 teaspoon (4g) pure vanilla extract
2 lemons, zest only

* available at Natural food stores and specialty markets

Sift together the dry ingredients except for the seeds
Put the seeds in a small bowl and set aside
Pour the milk into a small bowl also and set aside
In a mixing bowl (or mixer with paddle attachment), cream the butter, oil, and sugar until light and well blended
Add the eggs, vanilla and lemon zest. Mix to combine, stopping periodically to scrape sides and bottom of mixing bowl
Add the dry ingredients, mix to combine. Stop when a dough is formed
Pick off, or portion out, small pieces of dough and roll into small 2-inch by 1-inch logs using your hands*
Dip in milk, then roll in the sesame seeds
Place formed cookies on lightly sprayed, foil lined, cookie sheets and bake 375° F (190° C) for 25 minutes or until golden

* Note: The cookie dough could also be rolled in long logs, brushed with milk, rolled in seeds, then cut into 3-inch pieces.

GardenCuizine Nutrition Analysis

Serving size 31g (~2 cookies): Calories: 115; Calories from Fat: 47; Total fat 5g, Saturated fat: 1g, Trans fat 0g, Cholesterol: 21mg; Sodium 58mg; Dietary fiber: 1g; Sugars: 6g; Protein: 2g; Calcium: 66mg (7%DV); Iron: 1mg (7%DV); Manganese: ~0.2mg (~9%DV); Selenium 5 mcg (7%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Related Links:

Sesame Cookies by Paula Laurita, Bellaonline.com

GardenCuizine Recipe: Baked Nutty (Streusel stuffed Acorn Squash)

2010-01-11T11:00:00.047-05:00

Baked Nutty
~Streusel stuffed Acorn Squash~

This recipe was inspired by good friends, who made us a memorable acorn squash vegetable side dish for a holiday get together. Their recipe used crumbled crackers in a buttery, aromatic, filling, and we all loved it! Name the dish whatever you would like, our friend's family calls it Baked Nutty, and now we do too.

Today, we serve this slightly revised version of Baked Nutty, with a streusel filling. Streusel is made with butter (or soy margarine), brown sugar, flour, cinnamon, spices and optional nuts. I love to have it ready-made and available to use, so we always have a tub of streusel handy in our freezer. Streusel can be used to top squash, sweet potato casseroles, muffins, coffee cakes, fruit crisps, etc.

The below short and sweet recipe is our favorite way to cook, garden fresh, acorn squash. It is stuffed with homemade sweet, nutty streusel and baked in the oven. For something so delicious, you would expect it to be more complicated to make, but It couldn't be any simpler. Winter squash is outstanding on its own in both flavor and nutrition.

Winter Squash

Acorn, Butternut, Hubbard, Sweet Dumpling, and Spaghetti squash are just some of the many types of winter squash available at the market, or that can be grown in your garden. This coming summer will be the first time we are going to grow our own acorn squash (Cucurbito pepo).

Acorn squash is our favorite for this dish because when cut in half, the hollow part in the center forms a bowl shape that is perfect for filling. Each half can be served as its own serving, or if they are really large, they can be quartered after being cooked. This elegant vegetable is suitable for company or holiday meals, especially Thanksgiving. Baked Nutty has become a regular on our fall and winter menus.

Putting it all together
Serves 4
Preheat oven to 375° F (190° C)

Ingredients:
2 acorn squash
1 cup streusel (our favorite is streusel made with roasted pecans and ginger)
olive oil
fresh ground black pepper
sprinkle salt (optional, we usually leave it out because some of us have high blood pressure)

This recipe is short and sweet:

First wash and dry each acorn squash
On a cutting board, carefully cut a sliver off the ends, and cut each squash in half
On a baking pan lined with foil, drizzle some olive oil
place the squash halves hollow side down and rub the cut sides around on the oil
Bake for 30-40 minutes (do not over-bake or the squash may collapse)
When bottom edges are lightly caramelized, turn them over and carefully scoop out the seeds
Season each half with salt (optional) and fresh ground black pepper
Fill each half with streusel

At this point, I may let the filled squash sit on the stove-top until the

rest of the meal is just about ready

When you are almost ready to serve dinner, return the squash to the oven for a final 20 minutes

~ Buon Appetito!

GardenCuizine Nutrition Analysis ...coming soon

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Related GardenCuizine Recipe: Nutty Ginger Streusel
Related Links:

Winter Squash Nutrition and info CDC, Fruits and Veggies More Matters
Acorn Squash Stuffed with Chard and White Beans EatingWell Magazine Recipe

GardenCuizine Recipe: Nutty Ginger Streusel

2010-01-27T13:00:00.122-05:00

Nutty Ginger Streusel

Topping for Baked Goods, Squash

and Sweet Potato Casserole

Streusel topping adds crunch, sweetness, nutrients, and eye appeal, not to mention delicious, sweet cinnamon flavor to baked goods, squash and sweet potato casseroles. This recipe contains nuts* and aromatic spices of cinnamon, nutmeg, cloves and ginger. These spices, along with walnuts or pecans, add to outstanding flavors in addition to contributing a variety of antioxidants and phytonutrients to your healthy streusel recipes.

Streusel is also made with butter and sugar, so use it sparingly and make a little go a long way. Doing this will enable you and your family to reap the benefits of increased consumption of fruits and vegetables that streusel so magically enhances.

Popular ways to use streusel topping is to sprinkle it on top of: homemade fruit crisps, fruit pies, muffins, coffee cake, sweet breads (such as banana, pumpkin or zucchini bread), sweet potato casserole, or atop baked squash. You'll find a GardenCuizine link posted below for Baked Nutty, one of our family's favorite winter vegetable side dishes using streusel to stuff acorn squash.

Streusel is quick and easy to make, and stores great in the freezer. It may be best and most practical to make a batch of streusel at a time when you are home that is most convenient to you. Streusel can be used immediately after it is made or as needed from your freezer stash.

*Nut Allergies

If you or those you are cooking or baking for have allergies to nuts, streusel topping can be successfully made omitting the nuts.

Health Note: If you are a pastry chef or have made streusel before, I should point out that for this recipe I have reduced the amount of butter as low as possible, so it will take a little bit longer to come together and form the streusel. Be patient, it will come together. It just takes longer to coat the flour granules using less butter than traditional streusel recipes call for.

Putting it all together

Yields: 1 lb, 7 oz. (699g)
Ingredients:
1 cup Pecans or Walnuts, toasted
1/2 cup (62.5g) Flour, all purpose, unbleached
1/2 cup (60g) White whole grain wheat flour
1/2 cup (40g) Rolled oats (instant quick cooking type)
1/2 cup (110g) Brown Sugar (packed)
1/2 cup (100g) Granulated Sugar
1 Tablespoon (7.8g) Cinnamon, ground
1 teaspoon (tsp) (2.2g) Nutmeg, fresh grated or ground
1 tsp Ginger, fresh grated or ground (optional)
1/8 tsp (0.3g) Cloves, ground

1/2 cup (1 stick) plus 3 Tablespoons Butter (155.6g), no salt (or soy margarine)

First roast the nuts in a 350° F oven. Make an even layer of the nuts on a baking sheet or cast iron pan and bake until lightly toasted. Remove from oven and set aside to cool.
In a large mixing bowl, combine the flour and all the spices, mix to combine. I use a KitchenAide mixer with a paddle attachment.
Cut the butter into small cubes and sprinkle onto the flour mixture. Mix on low speed until you notice the butter lumps mixing completely with the flour and as it does you will notice the flour granules becoming a darker color.

Mixing is the only tricky part to making streusel. Once streusel gets over mixed, it becomes a smooth, dough-like mass; you can still use it, but it will not be the proper, crumbly texture of a well-made streusel. The best way to avoid over mixing streusel is, when you think it is almost ready, stop the mixer and pulse it "on" and "off" with frequent checking until you are pleased with the consistency. A good streusel will be well combined with 1/4-1/2-inch clumps throughout.

When your streusel is ready, add the nuts and pulse again just until the nuts are incorporated -- then stop! That's it.

Streusel can be used immediately, stored in the refrigerator for up to one week, or stored for a longer period of time in an air tight container in your freezer.

Related GardenCuizine Recipe: Baked Nutty ~ Streusel topped Squash
Related Links:
McCormick Spices for Health
Eat a Variety of Fruits and Vegetables Every Day

GardenCuizine Nutrition Analysis
...coming soon...
Copyright © 2010 Wind. All rights reserved.

GardenCuizine Recipe: Mother's Day Mango Mama

2010-05-08T20:57:00.016-04:00

Mother's Day

Agave Sweetened

Champagne "Mango Mama"

God bless our Mama, who is now in her late 70's. She worked all day today in our backyard garden. Back when Dad was alive, they both shared a memorable vacation in the Bahamas. To this day, Mom still remembers a drink they shared, called a Bahama Mama.

Since it is time for Mother's Day and Mom needed more energy to garden, and I was in need of revitalization from recently completing my Nutrition finals at Rutgers University, we concocted this special beverage that your Mom may enjoy too. This special nutritious, fresh fruit smoothie tastes:

Delicious
and is Energizing!

Enjoy this quick and easy Mother's Day "Mango Mama" recipe. Actually, you don't even need to follow a recipe, since you can't go wrong in making fresh fruit smoothies. Simply blend together fresh fruit with some yogurt and enjoy!

We used Organic Valley brand pourable yogurt with live probiotics, inulin and agave nectar. If you can't find that brand, use your favorite vanilla yogurt (dairy or non-dairy). Also, if you can't find Champagne Mangos, you can use any variety of Mango.

Putting it all together

Serves: 4
Yields: ~ 5 cups (1,037g)

Ingredients

2 Champagne (Ataulfo) Mangos (or one regular Mango, 207g)
1 small (101g) banana
~25 ounces (720mL) low-fat, pourable Organic Valley vanilla yogurt
1 Tablespoon (9g) brown sugar

Peel and slice the mango and discard the pit. Peel one banana. Add the fresh fruit and the rest of the ingredients into to a blender and mix until smooth and creamy. Serve in your favorite fancy glasses (special for Mom) with sprigs of garden-fresh mint.

Happy Mother's Day!

GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient values
Excellent source: Vitamin C, Calcium and Riboflavin
Good source: Dietary Fiber, Protein, Potassium, Vitamins A, B6, and B12

Serving size 1/4 recipe (259g), Calories 185 (9%DV), Dietary Fiber 3.1g (12%DV), total Fat 2.1g ( 3%DV), total Omega-3 fatty acids ~ 26 mg, Protein 5.8g (12%DV), Vitamin A 712 IU (14%DV), Vitamin C 16.5 mg (28%DV), Vitamin D ~12 IU (~3%DV), Riboflavin .4mg (22%DV), Vitamin B6 .2mg (11%DV), Vitamin B12 .7mcg (11%DV), Calcium 233mg (23%DV), Potassium 463mg (13%DV), Sodium 66mg (3%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Related Links: ADA Mango Nutrition Fact Sheet

Copyright © 2010 Wind. All rights reserved.
Nutritional data image courtesy of www.NutritionData.com.

GardenCuizine Product Spotlight: Umeboshi

2009-09-05T08:44:00.010-04:00

Umeboshi 梅の実 Plum

About Umeboshi
Umeboshi is a pickled plum Japanese specialty. Umeboshi plums are commonly referred to as Japanese apricots or Chinese plums and grow on Prunus mume trees. They actually are more of an apricot than a plum and ripen to an apricot color. The plums have a similar taste to apricots when cooked and made into jam or jelly.

Shiso Perilla Herb
Japanese apricots are a natural orange color that is transformed to a beautiful purple-red 'plum' shade by the addition of Shiso (Perilla frutescens) leaves. Perilla is an easy-to-grow, annual garden herb that is available in red or green varieties. Red Perilla is what naturally colors the Umeboshi plums during their fermentation process in vinegar.

Umeboshi Products
Umeboshi vinegar is a derivative from Umeboshi making and is available in Asian, Gourmet and Health Food markets. In addition to vinegar, other Umeboshi products include whole pickled plums and Umeboshi paste. Umeshu, another popular Ume Product, is mostly found in Japan. It is a sweet liqueur made from Umeboshi plums, rock sugar and 35% distilled spirits (Shochu) or Vodka. Supplies to make Umeshu are abundant in Japanese local markets during plum season (May-June).

Moderation is Key
Umeboshi products are high in sodium due to the way they are made with layers of added salt atop the plums to extract the plums juices. However, they contain less sodium than pure salt and when used in moderation -- like you do salt -- Umeboshi can still be a part of a healthy diet. The fruity, salty taste adds excellent flavor to many foods including rice, sushi, onigiri, grain salads, pasta salads, steamed vegetables, and salad dressings.

For more information, check out my Umeboshi 梅の実 Plum article published on Dave's Garden

Related Links:

Prunus mume Fact Sheet, U.S. Forest Service
Japanese Flowering Apricot, Brooklyn Botanic Garden

Photo: Unripe Ume Fruits by Sekiuchi. Courtesy of Wikimedia Commons, GNU Free Documentation License. P. mume

Understanding Food Label % Daily Values

2009-07-02T11:26:00.011-04:00

Interpreting Percent Daily Values
(%DV) on Food Labels

Why are Percent Daily Values on food labels? Nutrition Facts Labels contain a list of Percent Daily Values (%DV) to aide consumers in comparing and interpreting the level of nutrition content in the food. Percent Daily Value is a measurement between 0 and 100%, based on a 2,000 calorie a day intake by adults and children age 4, and older. A total daily nutrient intake of 100% represents the highest limit, recommended by public health experts, for the foods total fat, sodium, carbohydrates, and certain vitamins and minerals.

Food labels include %DV to assist you in comparing and interpreting the level of nutrition content in the food. Values can be low, good or high. Daily Values less than 5% are considered low; DVs between 10 and 19% indicate a 'good' source of the nutrient, and DVs greater than 20% label the food as an 'excellent' source, or in the case of cholesterol and fat -- a 'high' source.

Reading the Label
Referring to the candy bar label shown above, you'll see it shows 10g of saturated fat with a DV of 50% for a serving size of 45 grams (3 bite size squares). 50% is well above 20%, meaning the product has a 'high' amount of saturated fat. With a %DV of 50%, it means you would receive half of the saturated fat limit for the entire day! Obviously, limited consumption of this product would be recommended, since it is so high in saturated fat. Some products are not so obvious as to what they may contain, making the nutrition facts label a real help.

Your Caloric Needs are Unique

Allow for some adjustments based on your age, sex, weight and activity level from the 2,000 calories a day that the DVs are based on. Caloric energy needs vary with each individual; yours may be higher or lower than 2,000 calories a day.

Food Labels~ A Useful Reference

Food labels are meant to be used as reference guide for you, your family and friends as an aide in selecting products better for optimum health. Prudent food selections based on label reading, along with portion control and daily physical activity, will greatly benefit you and your family's health and well being. For more information on how to read Nutrition Facts Labels on product packaging, see the FDA's link posted below.

%DV does not pertain to infants or children under four years old. Pregnant, lactating women and persons with metabolic disorders and disease may have different nutrient needs as well; consulting with a licensed medical Doctor and Registered Dietitian is recommended.

Related FDA Links:
How to Understand and Use the Nutrition Facts Label
Nutrition Facts 101
Copyright © 2009 wind

Operation Frontline Chef

2010-06-19T09:00:00.039-04:00

Operation Frontline® Chef

Cooper’s Poynt, Camden

I'm not fond of public speaking, but I went ahead and made the commitment to participate as a Chef - Nutritionist for Operation Frontline ® at our local food bank, The Food Bank of South Jersey. The program is founded by Share Our Strength ®, a national organization that wants no kid in America to grow up hungry. The program involves Chefs, Nutritionists and Registered Dietitians and stresses that when children and families learn how to shop for and prepare healthy, low cost meals; they can avoid the undesirable health and economic effects from hunger and poor dietary nutrition.

Operation Frontline currently operates in 17 states and the District of Columbia. The curriculum is fun and is designed to teach children ages 8-12 about nutrition, foods, cooking and food safety. Operation Frontline workers volunteer to share their knowledge. The Nutritionists teach why it is important to make eating well part of a healthy lifestyle, and the Chefs teach how to easily prepare and cook healthy, affordable meals. This exciting new program made its debut in January 2010.

Operation Frontline involves several of my favorite interests, including cooking, nutrition, food safety and, depending on the class, planting seeds and vegetables. I want to blog about this to help spread the word about this beneficial program, especially since they depend on volunteers like you and me. Operation Frontline needs your help to bring this program to as many at-risk children and families as possible. They could also use financial support from corporate and culinary school sponsorships. Check out their website for details and to see how you can help (link posted below).

My first class experience was to watch an Operation Frontline team in action. I went to the last day of the program at Cooper’s Poynt Professional Development School, a pre K – 8 family school in North Camden, New Jersey. And it was serious business! The children (ages 8-12) were doing their grand finale ‘Iron Chef’ cook-off. The frenzy of excitement filled the former Home Economics room, as the children concentrated on what they needed to do to create a meal, without a recipe, using their knowledge and skills learned from the previous classes.

Iron chef is a Food network television show, which was a spin off from the Japanese series that ran in Japan from 1993 – 2002. Iron Chef America entered the scene in 2004. Iron chefs quickly prepare their culinary creations using given ingredients, while feverishly working against the clock.

The children 'Iron chefs' were quite impressive as they showed off their newly learned skills. Eager student leaders from each group presented and explained to the head chef what they had made, how they had made it and what food groups it contained. It was exciting to see such bright and talented children enthusiastically preparing healthy, low-cost, and tasty meals in the Operation Frontline program. The program's hands-on cooking and nutrition education activities really energized the kids participating in the program.

Names of the participants withheld to protect their identities and privacy.
Operation Frontline ® is nationally sponsored by ConAgra Foods Foundation.

Related Links:
Share Our Strength’s Operation Frontline
Let’s Move
Hunger in America 2010