Not Your Mama's Coleslaw

In honor of St. Patrick's Day this month's recipe includes cabbage, a traditional Irish ingredient.


While I normally shy away from cabbage, (I spent many childhood nights sitting at my mom's dinner table and stealthily spitting the stuff into my napkin), I'm trying to reintroduce it into my diet since it's incredibly healthy.


Cabbage is a cruciferous vegetable, like broccoli, and thus it's loaded with nutrients. It's an excellent source of vitamin K, vitamin C, fiber, manganese and folate. And surprisingly, cabbage has an omega-3 fatty acid in it called alpha-linolenic acid, or ALA. You don't typically find vegetables with omega-3 fatty acids.


Since I'm not a fan of cooked cabbage, this recipe calls for it raw, which for me makes it far more palatable. If you want to really amp up the health benefits, substitute red cabbage for the green. It's deep color means it's loaded with flavonoids which research suggests help to prevent cancer.


Today's recipe is a slightly different take on coleslaw. It's an Asian inspired dish that is far different from the mayonnaise-heavy slaw you're used to seeing. By ditching the mayo you get rid of a lot of fat and calories and as a bonus, this dish is perfect for an outdoor BBQ or picnic since it doesn't need to be refrigerated. Enjoy!


Asian Coleslaw
The Slaw
2 TBLS sesame seeds
1/2 cup slivered almonds
1/2 head cabbage, shredded
4 scallions, sliced, green and white parts
1/2 package of raw Ramen Noodles, broken into small pieces


The Dressing
1/2 of the spice package from Chicken Ramen Noodles
1 TBLS sugar
1/4 cup olive oil
1/2 tsp salt
1 1/2 TBLS white wine vinegar


1. In a medium bowl add the sesame seeds, almonds, cabbage, scallions and Ramen Noodles and mix until combined
2. In a small bowl whisk together the spice package, sugar, olive oil, salt and vinegar
3. Pour the dressing over the cabbage mixture
4. Mix everything together until cabbage is coated with the dressing
Note: As a variation sometimes I substitute shredded broccoli for the cabbage. It's delicious too.

French White Bean Stew

French White Bean Stew

As the cold weather continues to ensnare us I find myself craving comfort food. For me, nothing is more satisfying on a cold winter day than a piping hot bowl of soup.

Below is an outstanding recipe from The America's Test Kitchen Healthy Family Cookbook. (Even my picky nine-year-old liked this one!)

And unlike most soup recipes, it's fast to prepare, about 45 minutes from start to finish. With a loaf of crusty whole grain bread to go with it, it's a full meal.

Enjoy!

French White Bean Stew (serves 4)

1  tsp canola oil
8  ounces turkey kielbasa, halved lengthwise and sliced 1/4 inch thick
8  ounces Swiss chard, stems and leaves separated, stems chopped fine and leaves cut into 1/2-inch pieces (If you don't like chard, you can substitute fresh spinach or another leafy green)
1  onion, minced
2  garlic cloves, minced
1  TBLS minced fresh thyme or 1 tsp dried
2 3/4  cups low-sodium chicken broth
1  (14.5 ounce) can whole peeled tomatoes, drained and coarsely chopped
1  cup dry white wine
2  (15 ounce) cans cannellini beans, rinsed (Substitution options are: navy, white or Great Northern beans)
1  bay leaf
    salt and pepper

1.  Heat the oil in a large Dutch oven over medium heat until shimmering. Add the kielbasa and cook until lightly browned, about 3 minutes.

2. Stir in the chard stems and onion and cook until the onion is softened, 5 to 7 minutes. Stir in the garlic and thyme and cook until fragrant, about 30 seconds. Stir in the broth, tomatoes, and wine, scraping up any browned bits.

3. Stir in the beans and bay leaf and bring to a simmer. Cover, reduce the heat to medium-low, and cook until the beans are tender and the broth is flavorful, 25 to 30 minutes. Stir in the chard leaves and continue to simmer, uncovered, until tender, about 5 minutes.

4. Discard the bay leaf. Season with salt and pepper to taste and serve.

Spinach Dip Swap

One of my weaknesses—food related that is, not emotional ones, which are too countless to list here—is spinach dip. That fatty, cheesy concoction masquerading as a health food. I love it. I especially adore Hannah Spinach Dip from Costco. Passing the refrigerator section it calls to me from the shelf. Staring wistfully at it, knowing I shouldn’t buy it, I quickly move away before temptation overtakes me. I can’t let it into the house. If I do, half the container will be gone in a single sitting and I'll rationalize my behavior with comments like, “Yeah, but it’s got spinach in it and that’s good for me.” Or, “I scooped it up with green peppers and celery so really it was helping me get my daily serving of vegetables.”

Uh huh. 

Psst…Dianna…it’s not really healthy.

Yeah, I know. Two tablespoons of Hannah Spinach Dip has 70 calories and 7 grams of fat. In fact, 80% of the calories are from fat.

(Heavy sigh.)

Convinced I would never find a good substitute for my beloved dip, I mentally pushed it into the category of "treat," which means I eat it only occasionally and under tight supervision. But, I’m happy to say, things might be changing. I made the following "healthy spinach dip" recipe for a casual dinner party and it was a big hit. So much so that my girlfriend asked for the recipe.

Taken from The America’s Test Kitchen Healthy Family Cookbook, this recipe produced a creamy, garlic spinach dip that gives the full fat version a run for its money. And the best part, two tablespoons are 40 calories (40% less than the Hannah's) and less than one gram of fat, an 85% reduction.

Give it a whirl. You’d be surprised how good it is.

Spinach Dip

10 ounces frozen spinach, thawed, squeezed dry and chopped coarse

1 1/2 cups lowfat cottage cheese

1/4 cup grated Parmesan cheese

1/4 cup fresh basil leaves

1 TBLS extra-virgin olive oil

1 TBLS fresh lemon juice

1 garlic clove, minced

1/4 tsp salt

1/8 tsp pepper

pinch cayenne

Throw everything into a food processor and pulse until smooth, about 30 seconds. Transfer to a bowl, cover and refrigerate for about 1 hour before serving.

To serve: spread some on a whole grain cracker and sprinkle with some grated parmesan cheese.

Food Spotlight: Quinoa

I have recently been introduced to the whole grain quinoa, pronounced keen-wah, not qwin-oh-ah, which I learned the hard way.

I asked for qwin-oh-ah at the grocery store. The store employee cocked her head to the side and gave me the same confused look my dog Snickers does when I ask her where her ball is. Staring at the Kroger employee I repeated my request, “Can you tell me where to find qwin-oh-ah?”

The employee’s befuddled look remained so I added, “It’s a grain. Supposed to be really healthy for you.”

“Oh,” she responded, recognition finally settling in. “It’s called keen-wah, by the way, and you can find it in the bulk bin area,” she added with a chuckle.

As a writer I like to think that I have a fairly decent command of the English language. Apparently not.

So, the correct pronunciation of quinoa is my early Christmas gift to you, to save you from embarrassment at the hands of a grocery store clerk.

You’re welcome.

What exactly is quinoa?

It looks like a grain, it’s cooked like rice, but it’s actually the seed of the Chenopodium quinoa plant which is related to beets, Swiss chard and spinach. Because of this close relation to green leafy vegetables it’s loaded with nutrients—manganese, magnesium, iron, copper and phosphorus.

But the real news is that quinoa is a complete protein, meaning it has all nine essential amino acids that make up a protein. This is fabulous news for vegetarians who are concerned about protein intake. Typically vegetarians need to ingest different types of protein throughout the day to ensure they get all the different amino acids they need. Quinoa supplies everything they need, so no food combining is necessary. The only other plant food with a complete protein profile is soybeans.

One cup of cooked quinoa supplies 8 grams of protein, that’s more protein than in an egg.

Quinoa also has a much lower glycemic index rating than other carbohydrates such as white rice or white potatoes. Making it a great substitute for those items.

So, you get the benefits of a whole grain, i.e. high fiber content, and the satiety of a protein. Win-win!

Where to find it?

I found it at Kroger in the bulk food area. You can also look for it in the aisle with other grain-like products, rice, cous cous etc.

How to prepare it?

While it could easily be an entrée, I typically serve it as a side dish. Think of it as a substitute for rice. And like rice, you should rinse it before you use it. Quinoa has a bitter-tasting substance on it called saponin, a natural plant chemical. Most of the saponin is removed before it hits your grocer’s shelf, but just to be sure, give it a good rinse under cold water. I put it in a fine mesh metal strainer and run it under cold water for several minutes.

Here’s my favorite weekday preparation of it. I made it the other night and served it along with some broiled mahi mahi. We started the meal with the butternut squash soup recipe from last week. Yum!

Quinoa pilaf with pine nuts 

And here’s a recipe that sounded interesting, but I haven’t tried it. It’s from the Cooking Quinoa website and apparently the author’s favorite quinoa recipe. She wrote an entire cookbook on quinoa so you’d think this one would be good.

Balsamic Quinoa Salad

Ingredients

• ½ cup balsamic vinegar
• ¼ – ½ cup best quality extra virgin olive oil (depending on if you are watching calories)
• 2 Tbls Dijon mustard
• 6 cloves of garlic, minced
• 2 shallots, minced
• Salt, pepper and cayenne pepper, to taste
• 1 ½ cups quinoa
• Bouillon cube
• 5 Sun Dried Tomatoes (Not in oil)
• 1 red pepper, chopped
• 4 oz blue cheese
• 1 can black beans

Instructions

·      Make dressing by combining vinegar, mustard, garlic, shallots and olive oil.  Season to taste.

·      Add quinoa and bouillon to three cups of boiling water.  Boil for 10 minutes.

·      Rinse quinoa with cool water and place in a fine mesh colander.  Boil more water and place quinoa and sun dried tomatoes in the colander over the water.  Cover with a kitchen towel and lid.  Steam for 10 minutes.  Remove from the heat and allow to cool.

·      Cook red pepper in a small skillet until tender.

·      Combine red pepper, blue cheese and black beans with quinoa. Add dressing and toss. 

Enjoy your qwin-oh-ah…I mean, keen-wah!

Butternut Squash Soup

Before moving to Richmond, Michael and I lived in Chicago. There are certainly things I don't miss about the Windy City—the hour-and-half commute to work, gray gloomy days that last for months, and of course, the bone chilling cold. But there are a lot of fabulous things about Chicago too—the world-class museums, the vibrancy of a big city, and most of all, the restaurants. Chicago is a great food town.

I worked in a downtown highrise not far from the Sears Tower and on the ground floor was a little Italian eatery where I ate almost daily. Partly because I didn't have to leave the building and believe me, in February when the wind is blowing and snow is swirling around the streets, not venturing outside was a huge benefit. Frankly, they could have served dog food and I would have eaten it for lunch. But they didn't. They had the most fabulous salads and sandwiches and my absolute favorite was their butternut squash soup. Creamy, rich, and with a hint of curry, oh my God, it was truly divine. I've been looking for a recipe to replicate that soup for the last 15 years. I've tried countless homemade recipes, sampled canned butternut squash soup and even tried the fancier boxed organic versions and nothing comes close. They all leave me disappointed.

Until now.

While the following recipe still doesn't quite replicate my Chicago favorite, it's the closest thing I've found. With the leaves turning and winter approaching, this is the perfect companion on a chilly autumn night. And it happens to be squash and pear season, so you can use the freshest ingredients available.

I hope you enjoy it as much as I do.

Butternut Squash and Pear Soup (from Dave Lieberman and Foodnetwork.com)

Ingredients

• 4 tablespoons butter
• 2 medium onions
• 1 medium butternut squash peeled, seeded and cut into 1-inch pieces
• 4 pears, peeled and chopped into 1-inch pieces
• 1 quart low sodium chicken stock, or enough to cover the squash and pears in a sauce pan
• 1 sprig rosemary
• Heavy cream
• Salt, freshly ground black pepper and granulated sugar

Directions

• In a 4-quart saucepan melt the butter over medium-high heat. Add the onions and sweat them for a few minutes.
• Add squash and pears and sweat those too.
• Pour in the stock, enough to cover the squash and pears.
• Add the sprig of rosemary and bring to a simmer.
• Cook until the squash is fork tender, about 15 to 18 minutes.
• Remove the rosemary.
• Puree the soup with an immersion blender. (If you don't have one, just puree it in batches in a regular blender.)
• Add a touch of cream and season to taste.

Yummy!

Food Spotlight: Apple

First, a moment of silence to honor Steve Jobs, the co-founder, visionary and technological whiz that created Apple Computer, who died yesterday.

Like many people, Apple products fill our house. I’m typing this on a MacBook Pro. I have Apple TV, an iPhone, iPod and all my kids have an iTouch. We are such fans of all-things-Apple that we have numerous older versions of iPods scattered around the house like dirty socks, stuffed in drawers, old gym bags and in between the cushions of the sofa. I love the products he created, I admire his vision and passion and am deeply saddened by his passing.

As a small tribute, I dedicate this blog to him. The topic of course, is the apple.

The end of summer marks the end of berry season—a sad moment indeed. But luckily, apple season is in full swing.

Apples have been around since, well, since Adam and Eve. Maybe it’s because of this history, this ancient reputation and familiarity that they fell out of favor. The media, always looking for splashy new headlines, has recently been espousing the attributes of more exotic fruits like pomegranate, acai berry and goji berry.

Sometimes old stuff is really just that, old and tired, like my stirrup pants and big hair. Those relics belong in the past never to be seen again. But sometimes, old stuff is a classic, like the little black dress and Chanel No. 5. The apple might not be fancy, but it’s a classic. One that has a plethora of health benefits deserving of its adage at keeping the doctor away.

A recent study found that eating apples lowers cholesterol levels, plaque and inflammation in artery walls. Another study published by Dianne A. Hyson, PhD, RD, a nutritionist and researcher at the University of California at Davis, states that “in addition to their cardiovascular benefits, there’s some evidence that apples help regulate blood sugar and control appetite, protect against cancer and safeguard the lungs.”

And they’re full of fiber, Vitamin C, potassium, calcium, iron, Vitamin A, thiamin, magnesium and phosphorus.

Huh. And here I thought they were just a simple, easy snack to throw in my kid’s lunchbox.

Since we’re in the heart of apple season might I suggest an outing this weekend? Apple picking. We love Carter Mountain Orchard outside Charlottesville. On a sunny day it’s absolutely beautiful and there’s something about gathering your own food, seeing how it’s grown and enjoying the outdoors that make this a fun, family activity.

Carter Mountain is Open Daily from 9:00 am — 6:00 pm. (Extended hours on Saturday and Sunday, 8:00 am – 7:00 pm). Click here for directions.

Golden Delicious, Jonagold, Fuji, Granny Smith, Stayman, York and Winesap varieties are ready now. (My favs are Golden Delicious, Jonagold and Fuji).

If you’re not quite sure what to do with all those apples, try making homemade applesauce. It’s really easy and if you select sweeter varieties you don’t need to add sugar. E.g., sweet apples are Red Delicious, Gala, Fuji, Winesap, McIntosh, Golden Delicious, Honeycrisp and Pink Lady. Use a mix of apple varieties for a really flavorful dish.

Here’s a quick and easy applesauce recipe.

Ingredients

•                1 teaspoon cinnamon

•                4 apples, cored, peeled and chopped

•                ½ teaspoon nutmeg

•                2 tablespoons water

Directions

Combine all ingredients in a saucepan and cook over medium heat until apples become very tender, about 30 minutes. Puree in a food processor or mash with a potato masher.

Enjoy!

Food Spotlight: Sweet Potato

After two days of steady rain, we’re finally getting a break.

I was certainly ready for autumn. Ready for the kids to go back to school. Ready for a bit of scheduled normalcy. But cold, rainy days, um, no. That I hadn’t prepared for. That’s November weather, not September.

The one good thing about cold weather is soup. I love its warmth on a cold day.

So, in honor of the start of soup season, I’m sharing one of my favorite recipes, Sweet Potato Chowder. It’s creamy, delicious and since it’s mostly a broth-based soup, a good option for those of us watching our waistlines.

Before I get to the recipe, read through this list of the health benefits of sweet potatoes. They just might surprise you, and hopefully encourage you to make them a regular part of your diet.

They contain beta carotene.

The body converts beta carotene into vitamin A which is necessary for healthy eyes and skin. One sweet potato provides 260% of the daily recommended intake of vitamin A.

They help regulate blood sugar.

What? You say. How is that possible, it’s got carbohydrates? Don’t those spike your blood sugar levels? While sweet potatoes are mostly carbs, when they are boiled, they have a glycemic index (GI) rating of 46. Which is considered low. That’s a good thing since low GI foods break down carbohydrates more slowly, releasing glucose more gradually into the bloodstream, helping to stabilize your blood sugar levels.

Researchers believe it’s not just the low GI rating in sweet potatoes that impacts blood sugar levels. There’s something in sweet potatoes called adiponectin. Adiponectin is important because it helps our bodies metabolize insulin. People with diabetes tend to have lower levels of adiponectin and sweet potato extracts have been shown to significantly increase adiponectin levels in persons with type 2 diabetes.

They are a good source of other important nutrients.

One potato provides about 100 calories, 2 grams of protein, 22 grams of carbohydrate, 3 grams of fiber, 0 grams of fat, 12.5% of RDA of vitamin B6 and 28% of RDA of vitamin C. 

Sweet Potato Chowder (Adapted from The Daily Soup Cookbook by Leslie Kaul)

1 TBLS unsalted butter

1 small Spanish onion, chopped

1 ½ tsps sugar

1 tsp dried thyme leaves

1 bay leaf

1 tsp kosher salt

¼ tsp ground black pepper

3 cups vegetable stock

4 sweet potatoes, peeled, halved and cut into 1-inch cubes

1 ear fresh corn, kernels sliced from the cob, about ½ cup

½ cup Half-and-Half*

½ tsp minced fresh garlic

¼ cup chopped fresh curly parsley

1.     Melt the butter in a large stockpot over medium heat. Add the onions and sugar and caramelize for 10 minutes, until tender and golden.

2.     Add the thyme, bay leaf, salt and pepper and stir to coat the onion.

3.     Add the stock, sweet potatoes, corn and bring the mixture to a boil. Reduce the heat, partially cover and simmer for 20 minutes until the potatoes are tender.

4.     Stir in the Half-and-Half

5.     Remove the bay leaf and puree about a quarter of the chowder in a blender or food processor until smooth. (Note: I puree the whole pot since I like an overall smooth consistency.)

6.     Return the puree to the pot and stir in the garlic.

7.     To serve, ladle the chowder into bowls and top with the chopped parsley.

* You could substitute skim milk here to cut down further on the fat content, but research has shown that cooking sweet potatoes with a little bit of fat helps the body absorb beta carotene. 

Food Spotlight: Tomato

Nothing says summer like the tomato. Cherry, heirloom, grape, beefsteak. The varieties are endless and so too appear to be their health benefits.

The most lauded compound in tomatoes is lycopene, a carotenoid touted for cancer-preventing properties. The research is strongest for linking lycopene to a lower risk of lung, stomach and prostate cancers. But studies also suggest it could be beneficial in lowering the risk of cancers of the cervix, breast, oral cavity, pancreas, colorectum and esophagus.

While lycopene gets all the press, researchers are unclear about whether it's really lycopene that’s at work or the interaction of lycopene with other compounds in the tomato that provide the benefits. Thus to get the most out of it, scientists recommend eating tomatoes and tomato products rather than taking lycopene supplements.

When summer’s over, don’t fret. Processed tomatoes (e.g., canned, spaghetti sauce, pizza sauce and even ketchup) contain higher levels of lycopene than fresh tomatoes. So you can enjoy the health benefits all year long.

In addition to lycopene, tomatoes are packed with traditional nutrients. They are an excellent source of vitamin C, vitamin A and fiber. A cup of fresh tomatoes provides 57.3% of the daily value (DV) for vitamin C, 22.4% of the DV for vitamin A, and 7.9% of the DV for fiber.

How to pick a good one

Choose tomatoes that have a deep, rich color. Not only is this a sign of a delicious tasting tomato but the deep color also indicates that it has a greater supply of lycopene.

Tomatoes should be well shaped and smooth skinned with no wrinkles, cracks, bruises or soft spots. Ripe tomatoes will yield to slight pressure and will have a noticeably sweet fragrance.

How to store them

Store tomatoes at room temperature since they are sensitive to cold and it impedes their ripening process. They will keep for up to a week, depending upon how ripe they are when purchased.

To hasten the ripening process, place them in a paper bag with a banana or apple. The ethylene gas these fruits emit increases the tomato's maturation. If the tomatoes begin to become overripe, but you’re not yet ready to eat them, place them in the refrigerator (if possible, in the butter compartment which is a warmer area), where they will keep for one or two more days.

Removing them from the refrigerator about 30 minutes before using will help them to regain their maximum flavor and juiciness.

There are hundreds of ways to enjoy tomatoes. In summer I like to eat them raw, drizzled with a little olive oil, salt and pepper. Or, for a yummy summertime soup, try this cold gazpacho recipe.

Enjoy!

Asian Gazpacho (from the In8 recipe book)

6 tomatoes, seeded and finely chopped (or 1 28 oz. can chopped tomatoes)

2 cups vegetable broth

1 tsp. dry sherry

2 Tbls. fresh cilantro, chopped

1 Tbls. light soy sauce

4 scallions, white part only

4 thin slivers of fresh ginger

¼ - ½ tsp. Chinese chili sauce, depending on your taste

2 limes

·      Place the tomatoes over low heat in a sauce pan.

·      Add in the vegetable broth, sherry, cilantro, soy sauce, scallions and ginger.

·      Bring the mixture to a simmer and cook for 20 minutes.

·      Remove from the heat and allow to cool for a few minutes.

·      Puree in a food processor or blender.

·      Chill.

·      Just before serving stir in the chili sauce, the zest from one lime and the juice from both limes.

Side Dishes for a Healthy Memorial Day

Break out the grills people. It’s time to kickoff the summer season with a backyard BBQ.

I love the idea of a BBQ, but honestly, I’m almost always disappointed with the meal. My problem is that I don’t really like burgers, grilled chicken or hot dogs. They’re fine, but for me, not that appetizing. This is odd, I know. For most people the meat is the star of the show. But not for me. I like the side dishes.

Unfortunately, the accompaniments of any backyard BBQ are mayo-based potato salad, chips and salsa, and a veggie tray from Costco. Ugh!

It doesn’t have to be like this. The sides can be just as appealing as the grilled meat.

Here are three recipes for delicious and healthy side dishes to liven up your Memorial Day BBQ.

No-mayo Potato Salad

“What?” You’re saying. “No mayonnaise in a potato salad? Why that’s just not done.”

Trust me. This is fabulous. And since it’s oil and vinegar based you cut loads of fat calories out of it and you don’t have to worry about refrigerating it—a real plus for a backyard BBQ.

6 large potatoes, peeled, cut into one-inch cubes

3 c. chicken stock

2 shallots, finely chopped

3 TBLS scallions, finely chopped

3 tsp mustard seeds

6 TBLS olive oil

4 TBLS cider vinegar

3 TBLS fresh parsley, finely chopped

3 tsp salt

3 tsp freshly ground pepper

·      Bring a large pot of salted water to a boil.

·      While you’re waiting for the water to boil, heat the chicken stock in a microwave or on the stove.

·      Add the potatoes and boil until just cooked (about ten minutes). You want them firm, not mushy.

·      Pour the potatoes into a colander and drain off all the water.

·      Transfer the potatoes to a large ceramic or glass bowl and pour the hot chicken stock over them.

·      Toss gently and let stand about 30 minutes, or until the potatoes absorb most of the stock and are cool.

·      Pour off any excess stock.

·      Gently mix in the remaining ingredients.

·      Serve chilled or at room temperature.

Note: This can get a bit salty since the chicken stock has a lot of salt in it too. Before adding the 3 tsps of salt at the end, taste the salad and see if you want any more. You can always add, but you can’t take it away!

Grilled Corn and Sweet Onion Salad (from Boy Meets Grill by Bobby Flay)

This is a nice, light, fresh tasting salad. I made it for a dinner party a few weeks ago and really enjoyed it. I hope you like it too.

6 ears of corn, husks and silk removed

¼ cup olive oil, plus extra for brushing the corn

2 TBLS aged sherry vinegar (Note: I couldn’t find this so I substituted white wine vinegar)

1 ½ tsps Dijon mustard

1 garlic clove, minced

1 red bell pepper, diced

½ large Vidalia onion, thinly sliced

2 ripe plum tomatoes, finely chopped

½ jalapeno pepper, finely chopped

2 TBLS chives, finely chopped

Kosher salt and freshly ground pepper

·      Preheat a gas or charcoal grill to medium.

·      In a large pot of boiling water, cook the corn 5 minutes until barely tender.

·      Brush the cooked corn with olive oil and grill until slightly charred on all sides, about 2 minutes.

·      Remove from the grill and with a sharp knife stand each ear on a cutting surface and scrape downward to remove the kernels.

·      In a large bowl, combine the vinegar, mustard and garlic and slowly whisk in the ¼ cup of olive oil until emulsified.

·      Add the corn kernels, bell pepper, onion, tomatoes, jalapeno and chives, and toss to coat with the dressing.

·      Season with salt and pepper.

Note: The raw red pepper was nice, but next time I think I’m going to try it with roasted red peppers.

Best Veggie Dip Ever

Tired of ranch dressing with your veggies? Here’s an old southern recipe that’s fabulous. It’s mayonnaise based, so not the healthiest of dips, but if you use light mayo and fat-free sour cream you can cut some calories.

2 c. light mayo (I like Hellmann’s Light)

½ c. fat-free sour cream

¼ tsp turmeric

1 TBLS curry

½ tsp garlic powder

4 tsp sugar

2 tsp lemon juice

2 tsp salt

·     Mix all ingredients together.

·     Make several hours ahead of time and serve with your favorite raw vegetables.

·     For a twist on the standard veggie tray add blanched asparagus. Bring a pot of water to a boil. Trim off the tough ends of the asparagus stalks. Toss the asparagus into the boiling water. Boil for only a couple of minutes (2-3) until it turns bright green. Pour into a colander and drain off all the hot water. Then toss the hot asparagus immediately into a bowl of ice water to stop them from cooking further. You want them firm, not mushy. After they’re cool, store in the refrigerator until you’re ready to serve your veggie tray.

 Happy Memorial Day everyone. Have a wonderful weekend!!

Food Spotlight: Raspberries

With ten times the antioxidant activity as tomatoes, three times that of kiwis and 50% more than strawberries, raspberries are a powerful little red fruit.

Raspberries are special because they contain ellagic acid, a compound found in very few foods.

A lot of research is being conducted on ellagic acid since it fights free radical damage. These studies suggest ellagic acid may have anti-cancer effects against liver, esophageal, prostate and colorectal cancer.

Ellagic acid is highest in red raspberries at 1500mcg per gram of dry weight fruit. Strawberries have less than half that level at 639mcg, walnuts have 590mcg, pecans 330mcg, and cranberries 120mcg.

In addition to its potential as a cancer fighter, raspberries are also an excellent source of fiber, manganese, vitamin C, vitamin B2, folate, niacin, magnesium, potassium and copper.

All this goodness, but I hardly ever buy them. And I even like them.

My problem with raspberries is that unless I devour the package in the car on the ride home from the grocery store, they spoil. To say they’re highly perishable is an understatement. They last one day, two days max.

Lately, burned out from apples, bananas and grapes, I decided to try something different. I bought frozen raspberries.  

Luckily, freezing raspberries doesn’t significantly alter their antioxidant properties so I’m still getting all the benefits without the hassle of spoilage. (The one exception is vitamin C, which apparently gets destroyed by freezing. But I can drink orange juice for that.) And the best part is, frozen raspberries keep up to a year. A YEAR!

I’ve been indulging in a delicious raspberry smoothie as a snack. It’s creamy and thick and by using Greek yogurt I get 12 grams of protein which fills me up. Also, at roughly 140 calories this only seems like a diet splurge.

It’s healthy AND delicious. Give it a try.

Raspberry Smoothie (140 calories)

¼ cup frozen raspberries

½ cup fat-free plain Greek yogurt (I like the Fage brand)

1-2 tsp honey

2 Tbls of skim milk (add more if it’s still too thick)

Put everything in a blender and frappe away!

The Holy Trinity for Cooking Vegetables

The world tends to revolve around the number three.

There are significant clusters of three: the Holy Trinity—the Father, Son and Holy Spirit, three parts to an atom—protons, neutrons and electrons, three primary colors and three trimesters in pregnancy. And of course there's the insignificant: Larry, Moe and Curly, three flavors in Neapolitan ice cream, three minutes in a boxing match and a three-legged race.

Three just makes sense. It seems balanced somehow which is strange since it's an odd number, but things gravitate towards it anyway.

So it's no surprise that it's also the secret to cooking tasty veggies. We all need to eat more veggies and I firmly believe most people don't because they haven't been taught how to prepare them properly. We're seduced by the convenience of steamer bags and canned goods. "Just pop in the microwave for 3 minutes and enjoy!" the advertisements exclaim. Honestly, it's tough to enjoy steamed vegetables. They may be quick, but what's the point of serving them if no one eats them.

I'd like to introduce you to my holy trinity for cooking veggies—olive oil, salt and pepper. That's it. That's all you need. And forget the steamer and the microwave too. Use your oven or your stovetop and get ready to prepare some yummy vegetables your family will actually eat.

The Basic Technique

Of course the basic technique has three steps, how could it not? And each step begins with a C, making this technique the three C's—Cut, Coat, Cook.

(1) Cut up your veggies of choice
(2) Coat them with olive oil, salt and pepper
(3) Cook

The only decision you have to make is, Should I bake them in the oven or saute them on the stove? I've made that a bit easier for you with the list below.

Vegetables good for roasting in the oven (any hard, solid vegetable)

Broccoli (425 degrees, 20-25 minutes)

Potatoes (375 degrees, 30-40 minutes) (a mix of sweet and regular potatoes is particularly good)

Cauliflower (400 degrees, 20-30 minutes)

Cherry tomatoes (375 degrees, 15-20 minutes)

Peppers (450 degrees, 30-40 minutes)

Asparagus (450 degrees, 7-10 minutes)

Note: The cooking times are estimates and will depend on the size of the vegetables and how "done" you like them. It'll take a bit of practice to zero in on how you like to prepare them.

Vegetables good for sauteing on the stovetop (any soft vegetable)

In this technique instead of coating the vegetables beforehand, I simply heat olive oil in a pan on the stove, then add my veggies and sprinkle with salt and pepper.

Leafy greens (e.g., spinach, kale, chard)

Yellow squash

Zucchini
Mushrooms

Green beans (They're better if you blanche them first, meaning par cook them in boiling water for 3-4 minutes before sauteing them.)


Once you've mastered the holy trinity you can begin adding extras to really amp up the flavor. My go-to extra ingredients are garlic and onions. So I typically have a holy quintet—olive oil, salt, pepper, garlic and onions. If you like Italian seasonings try adding a little oregano, thyme, rosemary or basil. If you like spicy food try adding a pinch of crushed red pepper.

Experiment and have fun.

Happy cooking!