From the monthly archives:

February 2011

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Sometimes there’s nothing better than a big bowl of warm, comforting soup.  That’s exactly what I was thinking when I dipped my spoon into this amazing cabbage and bean-studded creation that I enjoyed last week at CulinAerie.  I loved this little cooking school in Washington, DC, where we cooked our own lunch (which featured a delicious pork tenderloin with tart cherry sauce).  This soup was ready for us when we sat down, so we didn’t make it during class.  But this recipe is a keeper.

3 tablespoons extra virgin olive oil
1 onion, finely chopped
2 medium carrots, peeled and cut in medium dice
4 garlic cloves, peeled and finely diced
1/2 green cabbage, quartered
3/4 pound red bliss or Yukon gold potatoes, peeled and cut in medium dice
6 cups chicken stock
2 cans white beans, such as cannellini or Great Northern, drained
2 ounces best-quality ham, such as Parma, diced
2 pieces duck confit, removed from the bone

In a large flameproof casserole pot, combine oil and onion and sweat over medium heat for 3 minutes. Season with salt.  Add carrot, garlic, cabbage, potatoes and stock and simmer for 15 minutes.

Add the beans and cook an additional ten minutes.  Add the duck confit and ham and simmer until heated through, about 3 minutes.  Serve immediately in warm soup plates.  Serves 6.

Salad of Roasted Butternut Squash, Arugula, Pine Nuts and Balsamic Vinegar

We didn’t make this salad during our class, but it’s featured as the Recipe of the Week at CulinAerie.  It includes some of my favorite ingredients, so I thought it was something I would definitely try.  Maybe this weekend!  Hope you’ll enjoy too.

5 cups ½ -inch cubed peeled seeded butternut squash (from about one 2-pound squash)
2 tablespoons extra-virgin olive oil
pinch of dried crushed red pepper
coarse kosher salt
2 tablespoons orange juice
2 tablespoons extra-virgin olive oil
1 teaspoon fresh lemon juice
4 ounces arugula (about 8 cups lightly packed)
3 tablespoons pomegranate seeds
1 1/2 teaspoons balsamic vinegar
1/2 cup pinenuts, lightly toasted

Preheat oven to 450.  Toss squash, olive oil and crushed red pepper on large rimmed baking sheet lined with parchment paper.  Roast 15 minutes until golden brown on one side.  Using spatula, turn squash over.  Roast until edges are browned and squash is tender, about 10-15 minutes longer.  Sprinkle with coarse salt.  Let stand at room temperature.

Whisk orange juice, olive oil and lemon juice in a large shallow bowl.  Add arugula, pomegranate seeds, toss to coat.  Season to taste with salt and pepper.  Spoon warm or room temperature squash over salad.  Drizzle with balsamic vinegar and sprinkle with toasted pinenuts.  Serves 6.

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So What Does It Mean To Be a Superfood?

by Janet on February 15, 2011

superfood smoothie

   Photo credit: avlxyz on flickr

We are definitely in a superfoods era.  In today’s world, it’s not enough to be nutritious, now you need to be a superfood.

What does it really mean to be a superfood?  And why are foods desperately trying to defend their superfood status?  How did this all get started any way?

I wonder if Dr. Steven Pratt, author of the first SuperFoods book, had any idea how much he’s changed the landscape.  I don’t think he had sprirulina smoothies, meal replacements and supplements in mind when he first introduced the concept of superfoods in 2004  Did he?  The book was about 14 foods that will change your life — including blueberries, beans, walnuts and spinach.superfoodcapsules 

greensuperfood

He was talking about nutrient-dense foods — a concept that’s being reinforced in the new Dietary Guideline for Americans.

These are foods that provide a high ratio of nutrients per calorie.

The new Dietary Guidelines define nutrient-dense foods as:

Vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, lean meats and poultry, seafood, eggs, beans and peas, and nuts and seeds that are prepared without added solid fats, sugars, starches, and sodium.

Ok, so maybe “superfoods” sounds sexier.  But that’s basically what it means.  And there’s a lot more to choose from than the original 14 superfoods (Pratt added 10 more in his second book).  However, I believe all fresh, whole foods belong on a superfoods list.

What I don’t think belongs are manufactured products trying to be a superfood.  But there’s a whole industry that’s sprouted up trying to convince you that they’re deserving of the superfoods title — often based on how many antioxidants they contain, if they’re derived from a mysterious berry from the Amazon or the jungles of Africa, or if they’re really really green.

I’m sorry, but those are not superfoods to me.

What is a superfood is oatmeal.

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But I found it a little sad that Quaker had to defend its position as a superfood.  Have you seen the new ad campaign?

However, this is the era that we’re in.  Of course oatmeal is a superfood, but it’s being overshadowed by pseudo superfoods. Oatmeal is deserving of the title.  And I’m OK that they’re trying to tout it.

Maybe people need to be reminded that superfoods are already in your cupboard.  They don’t come in a pill, don’t come in a green smoothie. They’re real, whole foods– and they don’t need to cost so much.  You don’t really have to eat grass.

superfoodheader

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Are Covert Veggies a Good Approach?

by Janet on February 9, 2011

One way to get kids to eat their vegetables is to hide them –   a stealth approach popularized a few years ago by Jessica Seinfeld and Missy Chase Lapine.  

Perhaps you remember the lawsuit over veggie plagiarism between the sneaky and deceptive authors.  

hiding vegetables
photo credit: wudzy on flickr

Hiding vegetables was the topic of my kids’ table column today in the Chicago Tribune.  Hope you’ll check it out and let me know what you think.

Is it ok to disguise veggies?  Do all forms count?  Does the deception trouble you? Or do what it takes?

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Blueberries, pomegranates, acai and goji are so last year.  Now there’s a new crop of superfuits ready for their close up.

I recently wrote about prickly pear (or cactus fruit), that I enjoyed in Lebanon last summer, and lychee fruit, which is a delightful grape-like fruit with a pebbly shell from China and Southeast Asia.

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Both of these fruits are in the running to be the next big superfuit.  Trouble is, once a fruit like this gets popular, it starts showing up in pills and potions (such as the Lichi Super Fruit Diet) or as extracts in fancy juices or energy drinks — and who knows how much actual fruit is inside. 

Rarely are people actually going out and eating these whole fruits.  For some of these, you need to go to the Amazon to even find them fresh.  I’m all in favor of people getting excited about eating more fruit — and if the superfruit phenomenon does the trick — then that’s great.  But  has the exotic fruit trend gotten out of hand?  

Are we overlooking apples and other homegrown fruits to get just a small spoonful of pulp that was squeezed from a  mysterious  fruit from the rainforest?  Are we drinking gallons of pricey high antioxidant juices from the Amazon and ignoring whole fruit?

It wasn’t that long ago that I wrote about the next big superfuits, but now there are even more new ones on the scene and a lot more products that boast about these exotic fruits on the label.  Here are some of the most popular:

Cupuacu

A sweet cousin to the cacao tree (where we get chocolate).  Typically grown in Brazil, cupaucu has been dubbed a “pharmacy in a fruit.”   [photo credit:   cupuacu-fruit on flickr].  One of the latest products to add a squirt of cupuacu is Musselman’s applesauce.

cupuacu stack

musselman's cupuacu

Maqui Berries

A deep purple berry native to South America, often sold as supplements or blended in mail-order superjuices. Claims to have massive amounts of antioxidants.  [photo credit:  sunfood  on flickr]

maqui berry

maqui berry powder

Guarana

A fruit from a shrub native to Brazil and Venezuela.  Most commonly used as a stimulant (similar to caffeine), rather than a flavor.  That’s why you’ll see guarana used in lots of energy drinks and nutrition bars. [photo credit:  amberbrasil on flickr]

Guarana-ambevbrasil

 guarana energy drink

Guava

A Brazilian fruit from an evergreen shrub.  The fruit is creamy in texture with a rind that softens when ripe. [photo credit:   larique on flickr]

guava

guava energy

Yumberry

The nickname of the Yang-mi fruit that is mainly cultivated in the subtropical region of southeast China, with evidence dating it back to 6,000 years ago.    [photo credit:  jeremy!  on flickr]

yumberry

yumberry sobe

Baobab

A tart African fruit that’s sometimes referred to as ”monkey bread.”   Baobab is one of the latest flavors of Pepsi in Japan, although there’s no actual fruit inside the bottle. [photo credit:  tonrulkens on flickr]

baobab pepsi_baobab

Borojo

A Colombian fruit that’s commonly used in jam, wine and desserts.  It also has a long history in traditional medicine in the tropics.  Now it’s become the latest source for dietary supplements.    [photo credit: climambiente on flickr]

borojo

borojo capsules

Pomelo

A Chinese citrus fruit that tastes like a sweet, mild grapefruit. [photo credit:  aWee on flickr]

Pomelo-aWee

pomelo citrus drink

Additional superfruits vying for attention (some easier to find than others in whole form):  blackcurrants, blood oranges, kiwiberry, mangosteen, mamey fruit, cashew apple, lulo fruit and fejoia. A dozen  Australian fruits may be in the running, according to an article published in Innovative Food Science & Emerging Technologies:  brush cherry, Burdekin plum, Cedar Bay cherry, Davidson’s plum, finger lime, Kakadu plum, Illawarra plum, Molucca raspberry, muntries, riberries and Tasmanian pepper.

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Super Power Foods

by Janet on February 1, 2011

I frequently have publishers offer to send me new books to review.  Most of the time, I don’t follow-up.   But I was intrigued to learn more about “Power Foods” from the editors of Whole Living magazine, which is a Martha Stewart Living publication.

To be honest, I’m a bit conflicted about the current super foods phenomenon.  Must we really put some foods on a pedestal and ignore other just-as-worthy foods?  In my opinion, there’s not a vegetable, fruit, whole grain, bean, nut, seed, lowfat dairy or lean protein that doesn’t deserve a spot on a super foods (or power foods) list.

Even so, I  liked “Power Foods.”  I would much rather people buy a book like this to help them eat healthier or lose weight than to turn to one of the never-ending array of diet books on the market.  It comes down to eating more whole foods, more often, and that’s what this book is all about.  You’ll find 150 recipes that use what the authors say are the 38 healthiest ingredients –the power foods. The book’s promise:  boost your health, increase your energy and nourish your spirit.

The 38 Power Foods
Vegetables
:  artichokes, asparagus, avocados, beets, bell peppers, broccoli, brussels sprouts, carrots, kale, mushrooms, spinach, sweet potatoes,   swiss chard, tomatoes,winter squash
Fruits: apricots, berries, citrus, kiwifruits, papayas, pears
Grains and legumes: brown rice, oats, quinoa, dried beans, green peas, soybeans (edamame)
Nuts and seeds: almonds, pecans, pistachios,walnuts, flaxseed, pumpkin seeds
Eggs, yogurt and fish: eggs, yogurt, sablefish, rainbow trout, wild Alaskan salmon

There’s some great upfront background on each of the power foods, including health benefits, how to buy and preparation tips.  The recipes are well written, with just the amount of detail (you can tell there’s a seasoned test kitchen behind the development) and the food photography is stunning.  I was particularly pleased to see all the chickpea recipes.  I’m quite enamored with this humble legume – as you may know.  There are recipes for Chickpea Nibbles, Pita Sandwiches with Spinach-Chickpea Spread and  Hearty Spinach and Chickpea Soup, in addition to the two chickpea recipes below.  I couldn’t resist sharing these two Lebanese-inspired chickpea recipes:  Chickpea Fattoush, a version of one of my favorite Lebanese salads, and Sweet Potato Hummus, a Lebanese dip that gets a hit of orange hue and a wealth of beta carotene with the addition of pureed sweet potatoes.

Chickpea Fattoush

Fattoush_p._166_by_Christopher_Baker (Small)

1 whole-wheat pita (8-inch), split
12 cherry or small tomatoes, halved or quartered
1 red or yellow bell pepper (or half of each), ribs and seeds removed, cut into 1-inch strips
1/2 English cucumber, cut into 1/2-inch dice
1/4 red onion, cut into thin wedges, or 2 scallions, trimmed and thinly sliced lengthwise
1 cup canned chickpeas, drained and rinsed
1/4 cup torn fresh mint leaves
1/4 cup torn fresh flat-leaf parsley leaves
3 tablespoons red-wine vinegar
2 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper

Preheat oven to 375 F. Place pita on a baking sheet and toast until crisp, about 10 minutes.  Let cool completely, then break into 1-inch pieces.  In a blow, combine tomatoes, pepper, cucumber, red onion, chickpeas, mint and parsley; toss to combine.  Add vinegar, oil and 1/2 teaspoon salt (or to taste); season with pepper, and toss to combine.  Add toasted pita pieces, toss and serve.

per serving: 220 calories, 1.1 g saturated fat, 6.5 g unsaturated fat, 0 mg cholesterol, 30.4 g carbohydrates, 7.2 g protein, 390 mg sodium, 6.2 g fiber

Sweet Potato Hummus

Sweet_Potato_Hummus_Romulo_Yanes (Small)

1 pound sweet potatoes (about 2), peeled and cut into 1-inch pieces
1 can (15 ounces) chickpeas, drained and rinsed
1/4 cup fresh lemon juice (from 1 to 2 lemons)
1/4 cup tahini (sesame seed paste)
2 tablespoons olive oil
2 teaspoons ground cumin
1 garlic clove, finely chopped
coarse salt and freshly ground pepper
1/2 teaspoon hot or smoked paprika, for garnish

Fill a large pot with 2 inches of water, set a steamer basket (or colander) inside pot, and bring water to a boil.  Add sweet potatoes, reduce heat to a simmer, cover and cook until potatoes are tender, 10 to 12 minutes.  Transfer potatoes to a food processor.  Add chickpeas, lemon juice, tahini, oil, cumin and garlic.  Puree until smooth, about 1 minute; thin with up to 2 tablespoons of water if necessary.  Add 1/4 teaspoon of salt and season with pepper.  Let cool; refrigerate for up to 1 week in an airtight container.  Garnish with paprika before serving.

per 1/4 cup serving: 106 calories, 6 g saturated fat, 3.4 g unsaturated fat, 0 mg cholesterol, 14.8 g carbohydrate, 2.9 g protein, 151 mg sodium, 2.7 g fiber

Reprinted from the book Power Foods by the editors of Whole Living magazine.  Copyright © 2010.  Photographs copyright © 2010 by Christopher Baker/Romulo Yanes.  Published by Clarkson Potter, a division of Random House, Inc.

I was provided a free book for review.

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