Get your stew on (before winter veggies are gone)

As the end of the season for winter vegetables approaches, I find myself emotionally torn.  Oh how we’ve loved making thick and hearty soups and stews all winter long, but oh, how I cannot wait for the full arrival of asparagus and tomatoes!  Before we bid the roots and tubers adieu for another year, I wanted to share one of our favorite recipes from this winter.  If it entices you – get out to the market and grab the last of the sweet potatoes and get your stew on!

First, of course, let’s talk about why this soup is not just almost, but us VERY healthy!  There isn’t an ingredient on the list that isn’t additive to your health.  So indulge proudly – have seconds, thirds, fourths…

Sweet potatoes!

• Beta carotenes galore.  You know these guys, the antioxidants that contribute not only to eye health, but also to graceful aging, disease prevention, and so much more.
• Vitamin A.  Sweet potatoes have superior ability to raise our blood levels of Vitamin A, especially in kiddos, so feed those hungry kids!
• The joy of a potato!  Many of us steer clear of the standard white potato because it’s mostly starch that converts to mostly sugar – but the sweet potato is botanically, and nutritionally, very different!  So go ahead, eat ‘em regularly!

Fresh Basil!

• It’s more than a pretty and tasty leaf.  Fresh basil brings lots of health benefits to any table.  Basil has been shown to have anti-bacterial properties, as well as protective properties for our cell structures. 
• Interestingly, basil also has a known anti-inflammatory effect, thanks to the oils it contains, that puts it on par with aspirin and ibuprofen (think symptom relief for common ailments like arthritis and inflammatory bowel conditions.)
• If you’re Italian like me, you can feel good and authentic about using this leaf if your cooking.  Just remember, a good Italian would NEVER take a knife to a basil leaf.  Tear only, please!  The leaves tend to damage and brown when sliced with a knife, and what good is ugly basil? ;)

Kale!

• See my post on 5 things everyone should eat more of and re-read it often!

Leeks!

• These are the big ones that look like enormous green onions.  Most people just eat the white parts, but if you're brave, go for the greens too (I'm not brave).
• Get your daily dose of vitamins K and A from these lovely allium family members.
• Like onions and garlic, leeks protect blood vessels and therefore get credit for cardiovascular health promotion.
• They’re also rich in folate, so expectant mothers can add these to the list along with leafy greens to get your natural dose of this critical vitamin for your developing little one.  For others, folate is another leg of the cardiovascular support stool.

Lentils!

• Fiber abounds in these tiny but mighty legumes.  That’s a good thing for your cholesterol and also for your blood sugar.  They’re also packed with vitamins, but not with calories or fat, so feel free to fill up!
• Magnesium.  Did you know magnesium is actually really important in heart health?  Having enough of it around keeps vessels relaxed, and blood and oxygen flowing.  Deficiencies can lead to heart problems down the road.
• Iron.  No, it’s not found only in meat (even though it’s mostly found there).  Iron plays a role in our body’s ability to transport oxygen from the lungs throughout the body, which leaves you with better energy (and metabolism).

With that, here's your recipe.  

P.S. It’s worth splurging on fresh everything for this recipe, especially the basil.  It won’t have the same flavor (or health benefits) without it.  Enjoy!

Sweet Basil, Kale and Sweet Potato Soup  (by Jeanie Burke, RD)

Prep: 30 minutes

Cook: 1 hr 30 minutes

Makes 16 cups or 6-8 (2 cup) main dish servings

3 leeks, white parts sliced thin

3 tightly packed cups of finely chopped kale or swiss chard (for chard, trim green leaves from the stalk)

8-12 large leaves of fresh basil (critical to soup’s sweet flavor!)

6 cups fresh sweet potatoes, cubed into bite-sized pieces (don’t peel them)

7 cups vegetable broth

½ cup lentils (do not presoak)

1 32-oz can crushed tomatoes  

Seasonings:

2 tsp garlic powder

2 Tbsp Italian seasoning

2 Tbsp Old Bay seasoning (optional)

1. Place the leeks, kale, and basil in a large stock pot with a cup of vegetable broth and cook for 45 minutes until greens are tender
2. Add potatoes, lentils and remaining vegetable broth and cook for 20 minutes until potatoes are tender
3. Add tomatoes and seasonings and heat until piping hot, and then serve!

5 things everyone should eat more of.

Did you know that in the U.S., the four most consumed vegetables are potatoes, iceberg lettuce, onions, and tomatoes?  Starting in the 70’s, potatoes had French fries to thank for their increased popularity.  (Note: picture to the right is from a textbook published in 1925 called Health Habits.  I love looking at it.  They knew so much then that we've forgotten today!  Fascinating.)


Similarly, tomatoes have pizza and pasta sauce to thank.  Iceberg lettuce is decent roughage, but not nutritionally dense to say the least. 

The latest version of the USDA Food Pyramid is an improvement over the last set of recommendations, but still too vague in my opinion.  So here are my top recommendations on delicious, nutritious additions that you won’t regret!

• ONE: Quinoa: One of the "ancient grains," quinoa is protein packed at almost 14 grams per half cup serving.  Its nutty flavor and rice-like texture make it a perfect side dish or main course component year round.  One Harvard study found that men who enjoyed a bowl of whole grain (but not refined grain) cereal in the morning had a 29% lower risk of heart failure.  Other benefits include antioxidant protection, protective characteristics against certain cancers and diabetes, migraine relief, and many more.  So go ahead, indulge in a new and tasty grain tradition! (Technically quinoa is a seed not a grain, but I digress).  Your body will thank you.  I have tons of quinoa recipes (burgers, chili, rice pudding, tabbouleh), and am happy to pass them onto any interested parties.  If you buy some and then find yourself staring at it in your cabinet for weeks wondering what to do, call me!

• TWO: Kale:  According to the April 2012 volume of Environmental Nutrition newsletter, just "1 cup packs over 200 percent of the daily value of Vitamin A, 134% DV of Vitamin C, and 6 times the daily value of bone-healthy Vitamin K."  No matter the variety (plain leaf, curly leaf, or my favorite lacinto), you get tons of cancer-fighting (and age defying) anti-oxidants in these lovely leaves.  Wilt them in a pan with some minced garlic and your favorite high heat oil, chop them up and throw them in your favorite whole grain pasta recipe, or if you like their raw bite, use them in a green mixture for the foundation of any salad.  My personal favorite is the morning green smoothie.  Just make sure to wash your greens well.  I personally think it’s best to put them in a bowl of water, swish with your hand, dump, and repeat.

• THREE: Broccoli: You remember my post on broccoli?  Re-read it and eat!  For fun, switch it up once and a while with broccoli’s cruciferous cousins, cauliflower and romanesco.  The latter just sounds and looks too awesome not to pick up (see right) when you see it in the aisle.  Depending on where you live and shop, that may or may not be frequently.

• FOUR: Flaxseed: This tiny seed has been around for centuries,   and is associated with numerous health benefits owing primarily to its high content of Omega-3’s and fiber.  Flaxseed needs to be ground to do its work best since our bodies have   trouble processing the whole seed.  We use a simple coffee bean grinder to do the trick, and we grind right before we use them.  Flaxseed’s flavor is quite mild, so I use it liberally, and shoot for 1-2 Tbsp.  per day total in my soy yogurt, on my dry cereal (Ezekial 4:9, Cinnamon Raisin!), and in my oatmeal.  Be careful if you’re new to the flaxseed train, as it’s jammed with fiber and will do its work  on your digestive tract quickly sometimes!

• FIVE: Avocado:  As if I need to tell you to eat more of this delicious fruit!  Who doesn't love avocado?  I know, I know, some people don't.  If you don’t, read on.  Don’t let the fattiness of this fruit scare you off.  It’s crammed with nutrients and it also helps our bodies absorb some other fat soluble nutrients (like beta carotene and vitamin D), so the small amount of good fat you get is well worth it.  My favorite use of this delectable fruit is in guacamole.  Cut the avocado in half, remove the seed, scoop the flesh into a bowl.  Add fresh lemon or lime juice for flavor and to prevent browning of the beautious green flesh.  Then add chopped tomatoes if they're in season (salsa if they're not), some chopped cilantro, a touch of minced garlic and some salt and voila!  Eat it on tacos, with your eggs, or with your favorite dipping chip.

In case you are wondering about supplementing (popping pills) to get some of these nutrients instead of choking down your least favorites on the list, remember that getting your nutrition from real food is always best.  My personal supplement list includes a whole food multi-vitamin, high quality fish oil, and vitamin D3. 

Geek disclaimer: I hated ending the title of this post in a preposition, but "5 things of which everyone should eat more" just didn't have the same ring.

Recipe: Sardine-licious!

When I was a kid, I remember every so often my dad would take out a can of sardines from the lazy susan, peel back the top, remove an oily piece of fish, pull out its tiny bones, drop it on a saltine cracker, and eat it.  I actually loved partaking in this treat with him (though I found the canned oysters nasty).  Mom thought it was all gross.  Then, after probably the age of 10, sardines became gross to me to…until about a year ago.  Now I can’t believe I ever turned my back on these little guys – talk about delicious AND nutritious powerhouses!  For someone who doesn't eat much in the way of animals, this swimmer is a permanent fixture in my diet.

So I thought today, as a complement to my post on oils, and specifically the part about Omega-3’s, I’d provide you with my favorite Omega-3 (not to mention Vitamin D, calcium if you eat the bones, and vitamin B12) packed recipe: Sardine salad!  If you just crinkled your nose and considered closing the page, STOP!  Don’t refuse.  It doesn’t sound good, I know.  But trust me, it is!  If you like tuna (the canned kind), try it.  Even if you don’t, try it. 

Sardine Salad

Note: This is my slight adaptation from Whole Living’s “Creamy Sardine Salad” since we don’t do dairy!

Ingredients:

1 4.4 oz can wild caught (we love Wild Planet) sardines, packed in oil.

Note: debone them if you’re freaked out by the bones, they should come out in one piece (see picture).  If you’re brave, the bones are full of calcium!

¼ cup Vegenaise (we like Follow Your Heart) or plain soy yogurt

1-2 diced celery stalks

1 Tablespoon minced chives (plus more for garnish if desired)

1 teaspoon horseradish or other whole grain mustard (we like Annie’s organic horseradish mustard)

1 cup baby spinach, chopped

1 cup chard, kale, collard or other greens, chopped

1 teaspoon olive oil

1 teaspoon fresh lemon juice

Salt and pepper

Chop and mix spinach and greens.  Toss greens with olive oil and lemon juice, sprinkle with salt and pepper and set aside.  Mix Vegenaise, horseradish mustard, celery and chives in a separate bowl.  Fold in sardines.   Top greens with sardine mixture and garnish with more chives if desired.  We like to serve this salad with Mary's Gone Crackers.  Enjoy!  I think you will...

Serves 2-4.

Dear broccoli, let’s be friends.

Make nice with this cruciferous gem if you haven’t or don’t regularly.  Your body will thank you!  So first things first: a disclaimer of which I’m not proud.  I don’t like the taste of broccoli.  Gasp!  But I don’t!  I find it to be overly strong in flavor that I don’t much like, and I don’t enjoy munching on the leaves of this little tree.  I’m not a “texture person” but it’s a texture thing I guess.  In case you’re like me, this blog is for YOU!  I have a simple and tasty recipe that may just make you a convert.  First let’s get aligned on WHY YOU SHOULD EAT IT often.

Key nutritional benefits include:

Vitamin C to aid iron absorption, prevent cataracts, and fight cold symptoms

Vitamins A and K in such a combination as to help keep our vitamin D metabolism in balance, critical given how many of us are vitamin D deficient!

Folic acid to sustain normal tissue growth, especially in pregnant mammas

Calcium (stock up, dairy-free friends!) 

Both soluble and insoluble fiber to strengthen that GI tract that serves you every day

More importantly, broccoli has big time cancer prevention and cancer fighting ability.  Like its cruciferous counterparts, broccoli contains an active phytochemical called sulforaphane.  Technically, broccoli contains a phytochemical (isothiocyanate) from which another can be isolated (sulforaphane), and it’s the latter that increases the activity of enzymes that trample cancer-causing stuff in our bodies. I think.  The doctors out there might correct me.  But anyway, it’s a good thing!  

Some sources for those of you interested in reading more are here.  Note that there are more than 300 studies out there linking broccoli to cancer.  It is thought to interrupt cell division and produce cell death (a good thing if we're talking about cancer cells), in addition to its anti-inflammatory, antioxidant, and detoxification properties.  If you’re interested in learning more about the science, click here or here for some articles.  Click here for a study from Oregon State or here for one from Johns Hopkins to see just a quick sample of what’s out there on broccoli and cancer. 

As if the above isn’t plenty of reason to partake regularly in these small green trees, it may also have beneficial impacts on cardiovascular disease and aging.  What a show off this little vegetable is.

One last important note before I get to the recipes: overcooking broccoli will kill the sulforaphane (the good stuff you don't want to kill).  A rule of thumb we use is to steam or sauté it for no longer than 4 minutes.  Don’t boil it unless you’re going to drink the water.  If you can stomach it, go raw.  But for some, the high amount of cellulose and insoluble fiber makes it harder to digest, in which case, give it a little warmth, just not too much!

Broccoli spinach pureed soup

We adapted this one from Whole Living Magazine 

Makes 2 big servings

½ Tbsp canola oil

½ leek, white parts, sliced thinly

2 gloves garlic, minced

2 c. vegetable broth

½ bunch broccoli (3 cups), chopped

3 oz fresh baby spinach

1 Tbsp tahini (sesame seed paste, you can find it in most grocery stores)

Salt and pepper to taste

1. Heat oil in a medium saucepan over medium-high heat.  Add leek and garlic and cook until tender, about 4 minutes.  Add broth, bring to a boil.
2. Add broccoli and cook, covered, 2 minutes.  Remove from heat.  Stir in spinach and tahini, and let cool slightly.
3. Working in batches, puree soup in a blender until smooth. 
4. Pour back into the pan, add a dash of salt and pepper to taste if you prefer, and stir until it's combined.  

Remember, we're looking to avoid overcooking the broccoli, so this is NOT the soup to let simmer on the stove for an hour.  Mushy broccoli = not so beneficial.

Enjoy!

I eat ice cream and brownies and think you should too.

Let’s face it – sometimes we need to indulge.  It’s fun, it’s normal, and best of all, when done smartly, it can be healthy!  This holiday season we experimented with various sweets.  I’ll be honest, nothing will ever be able to replace mom’s fudge, but I’m willing to bet most of you will agree the brownies and ice cream we made were a noteworthy substitute.  Three-year-old nephew approved in fact.  And honest to goodness…healthy.

Before I get to the recipes, here’s the skinny on the ingredients we used:

Chocolate

Chocolate, when in its true and unaltered form (raw cacao beans or powder), is a very powerful health food.  Raw cacao has more antioxidants than any food tested so far!  Crazy but true: the culprit we have spent all this time trying to avoid, the one we sinfully sneak after succumbing to a craving that’s powerful than our willpower, is actually quite good for us.  As more and more research pours in, the evidence keeps mounting.  There’re references to brain health, skin elasticity, cardiovascular health and even anti-cancer activity.  But wait!  The key to realize is that most of the chocolate products you buy (including my old favorite, the always-delicious but just never-good-for-you Reese’s Peanut butter cup) are processed, full of sugar and other stuff that isn’t really food, and contain so little actual cacao that they simply don’t count.  I agree, it’s a travesty.

Shopping Tip: Look for raw cacao powder for baking, ice cream, and no-bake brownies as well as the best hot chocolate drink you can imagine (ping me for a recipe).  If you’re craving a bar, look for 75%+ raw cacao.  We like Rapunzel brand organic cocoa powder.  

Oh, and "cacao," "cocoa," it's all the same thing, the former just sounds fancier I guess.  "Ca-cow."  Fancier?  Or something a rooster might say?  You decide.

Dates

Dates, when ground to a pulp in a food processor or blender,  and mixed with nuts and cacao powder make a wonderful sweet gooey bar that can proudly stand in for a doughy brownie, cake, or protein bar.  Did you know that apples, pears, figs, prunes and dates are the fruits highest in fiber?  Dates are also rich in vitamins and minerals, so be happy!  Eat a date a day.  A nice healthy date-based snack is a Lara Bar or a Pure Bar.  I love these little guys because 1) they taste amazing (try Peanut Butter and Jelly Lara Bars, you won’t be sorry), and 2) they have SO FEW ingredients, and they’re all real food!  Buy them in bulk on Amazon to save on cost.  You can usually get them for ~$1/bar vs. $1.50 and up in stores.

Shopping Tip:  If you can find bulk organic dates, awesome.  If you can’t, Earthbound Farm makes a nice packaged brand and they come pitted.

Coconut Milk 

Coconut milk is rich in calcium and B vitamins and one of the best fuels for healthy brain function.  We use it in our ice cream recipe, but if you're concerned about fat (even after me telling you that it's good fat, and you need it), you can use soy or almond milk instead.  

Try it at home:

No Bake Brownies

2 cups medjool dates, pits removed

1 cup raw walnut, almond and/or cashews (chopped in processor or purchased as pieces)

¾ cup cocoa powder

Water as needed (about ¼ cup all in)

1.      Place dates in a blender or food processor and process with a few tablespoons of water

2.      Add nuts and cacao powder.  Process until a moist, crumb-like dough has formed.  Add water if the mixture is dry.

3.      Spread into an 8×8 inch pan and press firmly into a solid brownie layer. Cut into bite-size squares and serve. (No baking!)

Makes 2 dozen small squares.

Ice Cream (The Almond Joy variety)

2 peeled bananas, frozen

½ can organic unsweetened coconut milk

3 Tbsp raw organic cacao powder

¼ cup almonds, chopped roughly

Combine frozen bananas and coconut milk in a blender and blend until smooth.  Add cacao powder and almonds and blend again.  Adjust any ingredient to suit your taste.  You may need to add liquid, either coconut milk, soymilk or water, to get it to be "pourable" and to promote smooth blending.  Refreeze for ice cream, or serve as-is if you prefer mousse.  The frozen bananas will make it chilly.  

If you're not a fan of coconut almond, substitute!  Throw in some frozen cherries or strawberries, replace the coconut milk with soy milk, and bump up the cacao powder a notch.  See how hard it is to not consume the whole batch in one setting!  And guess what?  If you do, it’s okay!  Because it’s all real food, and really good for you.

Makes a little more than 1 pint.

Putting it all together:

Spinach is my new Folgers.

Unless you dig the color green like I do, you might think a bright green drink looks odd, but I promise I’ve never had someone say a green smoothie is not delicious.  Even my 3-year old nephew, who generally prefers non-vegetable food, has been known to say, "Get out the salad mommy, let's make smoothies."  I used to drink coffee all day and most of the night long.  Now I drink green smoothies in the morning, and some green tea throughout the day, and I honestly don’t miss the Joe.  

Let’s discuss.  When you think of a smoothie, do you think of milk or yogurt as a “base”?  Rid yourself of that thought for a moment because green smoothies have neither.  They are simply greens (I like spinach or kale), fruit, water and a few ice cubes if you like it slushy.  That’s it! 

Not sold?  A few more votes in favor of giving it a try:

• Green smoothies help you get in an extra serving (or two) of vegetables for the day.  Use this calculator assembled by the CDC to determine what you need.  Most of us need more!
• The plethora of vitamins, minerals and anti-oxidants contained in the drink are readily absorbed by your body because the blender does the first step in digestion for you. 
• Fiber!  You’ll get a big dose from the leafy greens and the fruit, especially the apple, which helps keep your gut in good, clean shape.  In fact, according to Dr. Andrew Weill, “The insoluble fiber in apples attaches to LDL cholesterol in the digestive tract and removes it from the body; adding one large apple to the daily diet has been shown to reduce serum cholesterol by up to 11 percent.” 
• It’s a quick and easy breakfast to make (and take on the go) for those of us who have trouble finding time for breakfast.
• They taste really good. 

Very Almost Healthy challenge for the week:

1. Go buy a big thing of baby spinach, a bunch of bananas and a bag of apples.  (I’m assuming you’ll be making more than one smoothie this week J  All you need for a serving is one banana and one apple.)
2. Wash the spinach!  Even if it says triple washed, wash it, especially if it’s not organic. 
3. Throw a handful of the spinach in a blender with about a ¼ cup of water and blend until you have green liquid. 
4. Drop in a banana (I like to peel and freeze mine ahead of time) and a sliced apple, and blend again.  If the smoothie is too thick to blend, add a little bit of water and try again.
5. Drink it. 

It’ll be awesome.  I won’t say it often, but in this case I will: I promise.

Berry Healthy: Cranberries!

My family celebrated Thanksgiving early this year, so I thought I’d share with you a tried and true, easy and delicious recipe to add to your menu this week.  It’s a cranberry sauce, but it doesn’t take on the shape of a can because it comes from whole fresh fruit!  My wonderful hubby, Paul, made ours this year following this recipe, and it was a hit all around the table!

Very Healthy: When I think of these tart little guys, I typically think of the associated women’s health benefits, and the not-so-refreshing pure cranberry juice I’ve ingested to reap them.  But I read in a newsletter this week from Dr. Weill that “recent studies have also linked consumption of cranberries and cranberry juice with healthy cholesterol levels, improved gastrointestinal health and the prevention of kidney stones.”  Sounds like we should all eat two servings!

Almost Healthy: If you go for dried cranberries to get your fix, look for those sweetened with juice and with no other ingredients.  Many dried fruits are sweetened with sugar, and then loaded up with sunflower oil and sometimes other preservatives.  If you do nothing else in the way of label sleuthing, at least make sure they are sulfite-free.  These nasty little preservatives have been banned from salad bars for years, but the food industry is still allowed to use them, and dried fruits are some of the most notorious culprits.

Shopping tip: Remember when buying fresh cranberries for your sauce to look for organic.  You’ll get the best taste and avoid the pesticides.  Fresh cranberries are deep red in color and firmer in texture. 

Raw Cranberry Sauce

1 bag (8 oz) fresh cranberries, cut in half

1 apple, chopped

1 pear, chopped

1 orange, quartered (rind on is optional – rind makes it a tart slightly crunchy mixture, this is our preference! Make sure to wash the rind well if using in the recipe)

2 Tbsp. fresh mint, chopped

1 tsp. Triple Sec liqueur

1 tsp. agave nectar

Blend all ingredients, including orange peel if you choose to use it, in a blender.  You will probably have to start out by blending for a few seconds, and then stopping, pushing the fruit down toward the blades with a wooden utensil, and then blending again.  Careful not to blend your pusher!  Add a tablespoon or two of water if you must, but more than that will make your sauce watery.  We added a few mint leaves as garnish to the dish – very pretty, don't you agree? :) 

Serves 10.