Good and Good For You: Brussel Sprouts

Okay, I've got to be honest with you, I've never been a big fan of the brussel sprout. Despite it's adorable teeny weeny cabbage cuteness, there was just something so green and healthy and green about it that as a child I avoided them like little mini plagues.

Well a couple of weeks ago, I was at one of my favorite dining spots, a lovely wine bar with an ever-changing menu, and for one of their selections that evening they had a flatbread with shaved brussel sprouts, grilled spaghetti squash, phaeta, and toasted almonds with a balsamic drizzle. Un-for-get-able. Loved the flavor combo so much it made me want to try it at home so that will be coming at you in the next post.

But in the meantime, I wanted to reexamine these brussel sprouts (pronounced with a hint of condescension). And guess what, they turn out to be very good for you.

BRUSSEL SPROUTS

Brussel sprouts are a cruciferous veggie like broccoli, cauliflower, cabbage and kale.

They are chocked full of sulforaphane, a compound believed to have strong anticancer properties. The compound acts as a detoxifier and helps the body clear itself of potential carcinogens.

Sulforaphane in combination with the veggie's high fiber content contributes to reducing bad cholesterol as well as removing toxins that contribute to aging.  

Brussel sprouts are a good source of vitamin A, C and K. 

Though it is recommended that heart patients taking anticoagulants should not eat excessive amounts of brussel sprouts because vitamin K helps to clot blood.

Like other cruciferous veggies, brussel sprouts contain indoles (organic compounds) which are being studied for their affects on cell repair which makes them a great anti-aging veggie treat.

When you buy brussel sprouts, you want to choose those with tight, bright green heads, avoid any with yellow on the leaves.

It is best to cut the stem off up to the base of the leaves and to score them deeply once or twice to help ensure that they cook through.

They don't need long to cook, 5-7 minutes depending on your method. Brussel sprouts can be boiled, grilled, roasted, steamed, or stir-fried. Boiling tends to leach out the nutrients that make them so good for you while roasting them brings out their best flavor.

DO NOT overcook brussel sprouts! This cannot be emphasized enough. Because they basically turn into a zombiefied version of themselves -- they turn grey, get mooshy, smell bad, and take on a much less than pleasant taste.

Brussel sprouts DO taste best, though, when serve with apple cider vinegar, balsamic vinegar, mustard, Parmesan cheese, bacon, meaty nuts (like almonds, pine nuts, chestnuts or pistachios), brown sugar, and/or pepper.

So...yum, let's give these veggies a whirl.

Kale Smoothies

I know, sounds weird, right?  Kale in a smoothie?  That's just crazy talk, but here at TCC we are crazy talkers.  I was skeptical going into this but in the name of culinary science, I had to give it a whirl and you know what I discovered?  Crazy good!

When I went to buy my kale, I saw that they had both green AND purple which inspired my second smoothie.  Be brave and try these, I promise you won't be sorry.

Green Kale-Pear Smoothie

3/4 cup green kale, chopped
3/4 cup pear, peeled and chopped
1 (6 oz.) container lowfat French vanilla yogurt, cold
3/4 cup almond milk, cold

In a blender, puree the kale, pear and yogurt together until the kale is in even smaller bits and the mixture is semi-smooth.

Add in the almond milk and blend until well mixed.  Pour and enjoy.

Purple Kale-Blueberry Smoothie

1/2 cup purple kale, chopped
1/2 cup fresh blueberries
1 (6 oz.) container lowfat French vanilla yogurt, cold
1 cup almond milk, cold

In a blender, puree the kale, blueberries, and yogurt together until the kale is in even smaller bits and the mixture is semi-smooth.

Add in the almond milk and blend until well mixed.  Pour and enjoy even more. This was my favorite of the two.

NOTES

I keep all my ingredients in the fridge to make sure my beverage is cold.  You could always add crushed ice to chill it down, or use some frozen yogurt to make it chilly too.

If you want to add some protein to the mix to make it more of a meal, you can add a dab of almond butter.

Good and Good for You -- Kale

 

At lunch today, one of my co-workers was talking about how she keeps pre-packaged portions of smoothie ingredients in her freezer, you know for easy early morning smoothie production.  I did a double-take when she mentioned that one of them was kale.  What the kale is that about?

Though I was kind of eyeing a big curly-leafed bag of kale at the grocery store the other day and flashing back to a dish that one of my catering folks makes, a delectable concoction of kale, corn, cheese and rice which is to die for.

I've not worked with a lot of kale so thought I'd do a little investigating and try it out.  But first, let me tell you why this green veggie should be a part of your daily do too.

KALE

Kale comes from the same family (borecole) as Brussels sprouts, broccoli, collard greens and cabbage, though it most closely resembles wild cabbage.  It can have green or purple leaves, the more common being the curly green.  Until the end of the Middle Ages, kale was THE green veggie, the most commonly used throughout Europe.  Couldn't find info on who or what usurped its hot spot, but probably that upstart cabbage.

Kale has a long growing season which extends well into the winter. It has a very intense, almost bitter taste but interestingly enough, when exposed to a bit of frost, it becomes sweeter and more flavorful. On the other hand, when kale is combined with lemon juice or oil, it becomes much more mild.

Kale freezes well and can be steamed, stir fried, boiled, or eaten raw.  It goes well with bacon, eggs, and cheese (mmm, kale, corn, cheese and rice).  When you bake or dehydrate kale it takes on the crispy consistency of a chip and is quite tasty.  Adds a nice little crunch to any dish.

FYI, kale is similar to spinach in that it shrinks a lot when cooked, so don't skimp on your initial toss-in.  And always make sure to carefully wash your kale because those curly leaves are notorious for capturing sand and soil in their twisty little grasp.

Besides its culinary versatility, kale is a very nutritious.  It contains the highest levels of antioxidants of any veggie and it also contains more calcium and iron than any other veggie.  It also has:

* Selenium, helpful in the fight against cancer
* Lots of vitamin C, making it a very efficient vegetable in that it provides enough vitamin C to help your body absorb the iron it also provides
*Magnesium and vitamin E, useful for maintaining a healthy heart
*Calcium, for keeping your bones healthy
*Carotenes, for keeping your eye healthy
*Indoles, which can assist in lowering bad cholesterol
*And a host of other nutrients that help your skin stay healthy and young looking

Anybody else up for a kale smoothie now?

Strawberry-Avocado Smoothie

 

Okay, since writing the post on Sunday, I have been intrigued by the notion of an avocado smoothie. So in the name of culinary science and kitchen experimentation (you know its all for you guys, right?), here is what I came up with.  And may I just say, good job me! :)

Strawberry-Avocado Smoothie

1 ripe avocado, skinned and de-pitted
1 cup fresh strawberries, decapitated (because I am forgetting the term for greens removal)
1 individual-size container (6-8 oz.) Greek yogurt, plain
1 tsp. honey
1/8 tsp. cinnamon
2 cups milk

Toss it all in a blender.

Blend.

Pour a nice tall glass and marvel at the superfood goodness of it.

NOTE

I keep all my ingredients cold so that I don't have to add ice, but you can add ice OR substitute 1/2-1 cup of milk for ice cream or frozen yogurt and turn it into a smoothie/shake.

I chose strawberries as my fruit of choice because I know they go well together from previous experience.  And I chose an avocado that was roughly the equivalent of a medium-size banana.

I added a 7 oz. container of Fage 2% plain Greek Yogurt.  I just put "individual-size" because the containers vary from brand to brand.

The best way to describe the taste is soft...I know that sounds funny, but its a good blend so depending on what you like, you may taste one thing more than another.  As always, feel free to adjust to your own taste.  The honey I used was the stuff I picked up from the Geechie Boy Market & Mill in Edisto, SC, which is really not that sweet.

Just in case you did not know, the easiest way to peel and pit an avocado is to cut it in half lengthwise and twist the sides apart.  Then (carefully) stick a knife blade into the pit and twist it out.  Scoop the flesh with a spoon and you are all set. FYI, this process works best if the avocado is RIPE! (meaning if it isn't I am not responsible for cuts and boo-boos, you were warned)

Pumpkin Lasagna

 

Yummy time!  Back to one of my other favorite ingredients...pumpkin!  So got this crazy idea for a vegetarian lasagna using pumpkin and I've got to say, pretty happy with the results.

Disclaimer:  my lasagnas never have that red saucy delectability, but that's only because I lean towards a cheese heavy lasagna so they tend to be more pink in appearance.  As always, these recipes are just a jumping off point and you can add, subtract or adjust ingredients to suit your palate pleasure.

Pumpkin Lasagna
recipe is for one 8x8" baking pan

1-1/2 to 2 cups roast pumpkin, large chopped
1 cup + 3 tbsp. tomato sauce
1 cup ricotta
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/8 tsp. nutmeg
1 large carrot, cubed
1cup chopped fresh baby spinach, de-stemmed
1 cup shredded mozzarella
1/4 to 1/2 cup grated parmesan
lasagna noodles

Roasting Pumpkin and Parboiling Carrots

Cut 1 small pumpkin into large chunks, de-seed, and place on a prepared baking sheet.

Bake at 350 degrees for 20-25 minutes.  Remove and allow to cool.  Remove rind and cut into chunks.

Peel and chop the carrots.  Put in a small microwave bowl.  Add 1 tsp. of water, cover with plastic wrap and cook on high for 1 minute.

Lasagna Layering

You can either pre-cook lasagna noodles or use oven ready noodles. For a 8x8" pan, you can fit three across (though you'll have to trim them to fit).

In a small bowl, mix ricotta, 1 cup tomato sauce, and spices.

Cover bottom of pan with 3 tbsp. of tomato sauce.  Lay down your first layer of noodles.

Cover with 1/3 of the ricotta mix, the shredded mozzarella, parmesan, and half the amount each of the pumpkin chunks, carrots, and spinach.

Lay down a second layer of lasagna and repeat the fill process. Top with a final layer of noodles and just the cheeses and ricotta mix.

Cover with foil and bake at 350 degrees for 50 minutes if you're using oven ready noodles or 40 minutes if you're using pre-cooked noodles.

Once done, allow to sit a minute or so to firm up, then serve.

Chicken and Angel Hair a la Grecque

 

I like to eat a little lighter in the summer so wanted to do something flavorful, but not too heavy on the belly.  This is a little number I threw together in my sleep last night.  Yes, I dream about food. 

For those who aren't familiar with the term, "a la Grecque" is French for "in the manner of Greece" and since this pasta dish was inspired by Greek salad it seemed appropriate.

Chicken and Angel Hair a la Grecque

1/2 box (uncooked) multigrain angel hair pasta
1 lb. boneless, skinless chicken breasts
flour for dredging
1-1/2 tbsp. olive oil
1/4 cup fresh lemon juice
3 tsp. white balsamic vinegar
1 tbsp. fresh thyme
1/4 cup black olives, chopped
4 cups baby spinach
1/3 cup crumbled feta
salt and fresh cracked black pepper, to taste

Prepare the angel hair according to package directions.  When done, drain, rinse with hot water, drain again and set aside.  Meanwhile, back at the stove...

Cut chicken breasts into bite-sized strips and dredge lightly with regular flour.

 

In a large skillet, heat 1 tbsp. of olive oil and add dredged chicken strip pieces.  Cook over medium-high heat until browned, but not cooked completely through.

Add fresh lemon juice, white balsamic vinegar, fresh thyme, and chopped black olives to the skillet.  Stir well, cooking for an additional minute or two.

Lower the heat to low.  Add spinach and drained angel hair to the skillet, cover and let sit for 3-5 minutes to semi-wilt the spinach.

 

Uncover skillet, add in add feta, 1/2 tsp. olive oil and 1 tsp white balsamic.

Mix well and serve up.

NOTE

If you are adamantly anti-olive (and I know who some of you are), you can leave them out.

Good and Good for You: Sage

 

In theory, spring has sprung...and I only say in theory because I live in North Carolina and the season/weather kind of changes from day to day.  But in any case, it's the time of year to start planting gardens and to look forward to enjoying fresh herbs and veggies.

When I bought my house I planted a couple of sage-lings in the herb garden and every year since then they've thrived and grown into semi-large bushes with that produce more sage than I know what to do with.  And that got me to thinking, what can I do with sage?  I've used it when cooking pork dishes before but since a little bit of sage goes a long way, I thought I'd investigate other options.

SAGE

As with many herbs, sage started out as a medicinal herb.  In fact, the word "sage" comes from the Latin salvus meaning "to save."  The oils and tannins in sage made it both an antiseptic and astringent. 

Brewed as a tea, it can help sooth a sore throat and calm the nerves.  You can also brew it and cool it to use as a gargle that can help with canker sores (mouth sores or ulcers).

Sage is both an appetite stimulant and digestive aid.  Which makes sense considering it's anti-inflammatory properies.  It's been recommended in some instances for those who suffer from inflammatory conditions like asthma or rheumatoid arthitis.  It is also supposed to be good for relieving abdominal cramps and reducing hot flashes in menopausal women.

Sage is listed among the top ten herb and spice sources of antioxidants which help neutralize cell-damaging free radicals.  In case you were wondering about the other nine, they include allspice, basil, cinnamon, cloves, lemon balm, majoram, oregano, peppermint and thyme.  Some herbalists believe that sage is a memory enhancer and it is also believed that a sage rinse will return some color to white or gray hair.  These may be some of the reasons why the ancients believed sage was tied to immortality.

The ancient Greeks used to use sage as a way to preserve meat.  In Medieval times, sage was used primarily as a culinary herb and was used in sauces and stuffings with fatty meats like pork, duck, and goose.  Something in its chemical helps break down the fats and make them easier to digest.

In Italy, sage is sometimes lightly fried with olive oil and served with ham or veal.  I like to use fresh sage in saltimbocca.  In Germany and Belgium, sage is added to eel and other oily fish dishes and in the Middle East it is generoulsly added to salads.

Sage is available almost year-round and can be used fresh, rubbed (crumbled), and ground.  Sage has a strong flavor so you don't want to go overboard when using it.  Fresh sage can be wrapped in a papertowel and stored in the fridge for up to four days.  Rubbed or ground will keep in a tightly closed container in a cool dark place for up to six months.

So my sage advice?  Try it out, it's a great herb and a healthy addition to any meal. :)

Edamame Hummus

 

Okay, it's not Irish, but it is green!  Got this idea from a caterer I work with and wanted to see if I could put together my own version of an edamame spread she does.  I based the recipe on the ingredients used in making hummus so...edamame hummus, here you go.

Edamame Hummus

6 oz. shelled, fully cooked edamame (soybeans)
1/2 tsp sea salt
2 tbsp water
4 tsp lemon juice
2 tsp olive oil

Put edamame in a food processor (or blender) with the salt and pulse on low until beans are broken down.  Will be pretty grainy.

Add the water and blend on high until beans start to come together.  Slowly drizzle in the lemon juice and oil until it looks like a rough puree.

May need to scrape down the sides during the process because edamame is very mealy and doesn't blend as easily as garbanzo or black beans do when making hummus.

Serve with your favorite dipping veggies or toasted pita wedges.

NOTES

If you haven't tried edamame before, you should give them a whirl.  They are high in protein, with almost the same amount found in meat and eggs only without the cholestrol. 

The key thing to note about edamame is that you don't want to eat them raw; raw soybeans are toxic and need to be steamed or boiled before eaten.  You can find shelled ready-to-eat edamame in the vegetable section at most grocery stores.

You can eat them plain or server with a sprinkle of sea salt.  If you order them in a restaurant, they will bring out the steamed pods and you can suck or chew the beans out of their pods.

They make a great addition to salads or stir-fry, and make a mighty fine hummus as well.  Use it in lieu of hummus in a wrap or spread it on a crostini and top with your favorite seafood.

 

Spiced Lentil Soup

I'm on a bit of a soup jag and have a tasty vegetarian one to share with you.  This is another low fat, low cal bowl of deliciousness.

Spiced Lentil Soup

1/2 cup lentils
2 tsp veggie oil
1 medium onion, finely chopped
2 tsp minced garlic
1 tsp garam masala
1 tsp ground coriander
1 tsp cumin
2 tbsp tomato paste
4 cups (32 oz) vegetable stock
1/2 cup water
1 can (11 oz) corn, drained
salt and pepper, to taste
plain yogurt, for garnish
parsley, for garnish

Rinse lentils in cold water and set aside to drain.

In a large saucepan, heat oil.  Saute onion and garlic until soft (but not brown).

Stir in garam masala, ground coriander, cumin and tomato paste.  Add in 4 tbsp of the veggie stock, mixing well.  Cook together for 1-2 minutes.

Add lentils to the pan, then pour in the rest of the stock and water.  Bring mixture to a boil.  Once boiling, reduce heat and simmer for about an hour until lentils are tender.

Stir in the corn, then season to taste.

Serve with a dollop of plain yogurt and garnish with parsley.

NOTES

You can use yellow or white corn (or a mix thereof).

The yogurt dollop is KEY!  Adds another taste level to the dish that you don't want to miss out on.

In case you are out of garam masala like I was or don't have any on hand, you can make some yourself.  Garam masala is simply a spice blend that you can make yourself.  Here is a simple recipe to make your own if you have the ingredients at home.

Garam Masala

1 tbsp cumin
1-1/2 tsp ground coriander
1-1/2 tsp ground cardamon
1-1/2 tsp black pepper
1-1/4 tsp cinnamon
1/2 tsp ground clove
1/2 tsp nutmeg

Ravioli Soup

Cooler weather calls for warmer bellies and what does the job better than soup.  Here's a nice vegetarian dish, light but hearty, that will hit the spot.

Ravioli Soup

1 tbsp olive oil
1 small onion, diced
3 medium carrots, peeled and sliced
3 stalks celery, sliced
1 tsp fresh thyme, chopped
1 cup vegetable stock
4 cups water
1 (9 oz) package cheese ravioli
1/3 of a (10 oz) bag, leaf spinach, roughly chopped
salt and pepper to taste
fresh shredded parmesan to garnish

Heat oil in a large pot over medium high heat.  Add onions, carrots, celery, and thyme to oil.  Cook, stirring occasionally until the veggies start to soften up (3-4 minutes).

Add stock and water to the pot.  Increase heat to high, cover and bring to a boil.

Once boiling, add ravioli to pot.  Reduce heat to medium and simmer until the ravioli are tender (about 10 minutes).

Add spinach to the pot and cook until it's wilted.  Season with salt and pepper.

Serve up with some nice fresh artisan bread.  Yum yum.

NOTES

This is a great springboard recipe, lots of room to make it your own.  I used pre-made four cheese ravioli, but you can substitute you own favorite stuffed shell (though if you switch to tortelloni, I wouldn't call it "ravioli" soup anymore).

You can use beef or chicken stock instead of veggie.

You can add any other type of veggie you'd like -- mushroom, zucchini, corn -- just be mindful of when you add it in.  If it's a denser veggie like carrots (any of your squashes) add it earlier.  If it's a lighter veggie like mushrooms, add it later.

You can switch out the type of fresh herb you use as well.

Grapefruit Pear Cooler

After the first weekend of summer comes to a close, figured a nice fruity cooler would make an excellent way to help wind things down.  I got the recipe for this from First magazine (Dec 2011), but changed it up a bit.  They actually called it a zinger, but it wasn't so zingy to me.

Easy, yes, healthy, yes, fruitily delicious, absolutely.

Grapefruit Pear Cooler

2 pink grapefruits
1 can (11.5 oz) pear nectar
1/4 cup fresh lime juice (2 limes)
1/4 cup honey

Peel and section the grapefruits.  Remove and discard the pith.

In a blender, puree all the ingredients for 30-45 seconds until well blended.

Put in the fridge to chill for 1-2 hours, or you can serve immediately over ice.

Makes 3-4 wine glasses full, depending on the wine glass size.

NOTES

The lime is super subtle, so if you want more zing, add more lime juice.

The original recipe called for 1 cup of pear nectar, but instead of chucking out 3.5 oz of leftover nectar, I added it to the mix, gives the pear a little more presence.

If you want to make it an adult beverage, I would recommend vodka or gin.

If you want to make it a spritzery drink, I would recommend adding gingerale or champagne. 

The Colors Blue/Purple: Blueberry Sauce

Today is sort of a two-fer, not only am I featuring blueberries as my blue food, but they are also a superfood which means they are Good and Good For You.

The BLUE and PURPLE category get their coloring from natural pigments known as anythocyanins.  The anthocyanins in purple grapes, raisins, and blueberries are especially powerful antioxidants which help prevent cell damage.

Blueberries in particular among this group are high in vitamin C and fiber.  Whether eaten raw or cooked lightly to preserve their juices, they maintain a high nutrient level and in fact, add nutritional value to whatever they are baked or cooked into.

Eating even a small handful of blueberries a day can help with healthy aging and prevention of memory loss.  They also contain a compound that aids in lowering cholestrol.  So blueberries basically rock.

Other fruits and veggies that fall into the blue/purple group are blackberries, blue corn, blue potatoes, eggplant, figs, plums, prunes, purple grapes, and raisins.

Blueberry Sauce

1 cup sugar
2 tbsp cornstarch
1/4 tsp nutmeg
dash of salt
1 cup boiling water
2 cups fresh blueberries
3 tbsp lemon juice

In a deep sauce pan combine sugar, corn starch, nutmeg, and salt.

Stir in a cup of boiling water and whisk until well-blended. 

Bring to a boil over medium high heat (dial level 8), stirring contantly. Once the mixture is thickened and boiling, continue to cook for 2 minutes, stirring all the while.

Add in blueberries and bring to a boil again.  Cook for 2 minute, stirring occasionally.

Remove from heat and mix in lemon juice.  Transfer to a non-reactive dish (i.e., not metal), cover and cool in the fridge.

NOTES

You can substitute frozen unsweetened blueberries, but they need to be thawed and drained.  Increase cornstarch to 3 tbsp.  Bring mixture to a boil, then remove from heat and add in blueberries and lemon juice at the same time (do not cook). 

For the record, I am not being sponsored by the Ground Nutmeg Association, it's just coincidence that this makes two recipe in a row with nutmeg as the featured spice.  If you aren't crazy about it, you can substitute 1/2 tsp of cinnamon in lieu of the 1/4 tsp of nutmeg.

What can you do with blueberry sauce?  What can't you do is my question.  You can serve it over poundcake, pancakes or waffles.  You can serve it over ice cream, frozen yogurt or pudding.  You can add it to a smoothie or milkshake.  You can serve it with oatmeal or use it to layer a trifle or yogurt parfait like I did.

Blueberry Yogurt Parfait

Vanilla yogurt
Granola
Sliced almonds
Blueberry sauce

Altermate layers of yogurt, granola, nuts and sauce in a tall thin serving dish (like a clear coffee cup or drinking glass).  Garnish with fresh berries and almonds.  Pretty and pretty good!