July 23rd, 2008
As Linette reminds us over at Mother Earth’s Garden, tomatoes are just starting to ripen around the Midwest and the Northeast. So are zucchini, eggplant, peppers, and a host of other vegetables. Below is one healthy way to take advantage of this bounty, courtesy of the people at Whole Foods Market. Feel free to modify the vegetables to reflect what’s in your garden.
Grilled Veggie Tostadas
3/4 cup olive oil, plus additional oil for brushing tortillas
2 teaspoons chili powder
4 cloves garlic, minced
1 teaspoon salt
2 large zucchini unpeeled, ends trimmed
2 large yellow squash unpeeled, ends trimmed
2 red bell peppers
1 large eggplant, unpeeled, ends trimmed
1 large onion, cut into thin rounds
Salsa
1 pound ripe tomatoes, seeded and diced
1/3 cup finely chopped fresh cilantro
2 tablespoons freshly squeezed lime juice (about 2 limes)
1 jalapeno pepper, seeded and minced, more or less to taste
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
6 whole wheat flour tortillas, 6-inch-diameter
3 ripe avocados
lime wedges for garnish (1 lime)
Prepare the vegetables: cut the zucchini and yellow squash lengthwise into 1/4-inch thick slices. Seed, derib and cut the green bell pepper into 1-inch wide strips. Cut the eggplant into 1/4-inch thick rounds. Cut the avocados in half lengthwise, peel and remove the pit removed, slice thinly.
Preheat the grill to 375°F, a medium-hot grill. Mix the olive oil, garlic, chili powder and salt in a large shallow bowl. Add the zucchini, yellow squash, bell pepper, eggplant and onion to the bowl. Using your hands, rub the seasonings into the vegetables. Grill the vegetables in batches until lightly charred, about 4 minutes per side, or until the vegetables are tender.
Combine the tomato, onion, cilantro, lime juice, jalapeño, salt and pepper in a nonmetallic bowl, and toss to combine. Taste and correct the seasonings. Serve immediately, or cover and refrigerate for up to two days. Toss before serving.
Lightly brush both sides of the tortillas with olive oil. Grill the tortilla until lightly charred on both sides, about 3 minutes total. Place 1 tortilla on each plate. Distribute the vegetables equally over the tortillas, top with salsa, sliced avocado and lime wedge. Serves six.
Nutrition Info
Per Serving (623g-wt.): 580 calories (400 from fat), 44g total fat, 6g saturated fat, 13g dietary fiber, 10g protein, 51g carbohydrate, 0mg cholesterol, 690mg sodium
(photo courtesy of Whole Foods Market)
Tags: grilling, Meatless Meals, Vegetables, whole foods marketShare This
By Sandy Mitchell -- 0 comments
July 22nd, 2008
I love grating my own chocolates, and cheeses. I also really enjoy the zing of lemon, lime, and orange zest can add to a recipe. One of my favorite graters is the Microplane Grater/Zester
. It’s made from surgical grade stainless steel so it’s even tough enough to grate chocolate and spices, like nutmeg.
It also works great to shred vegetables like carrots, onions, and potatoes. Microplane Grater’s easier to use than many traditional graters, and I think it’s faster.
The blades are razor sharp, and they’ve stayed sharp through many uses. Just watch the knuckles and the fingers, it’ll grate them too if you’re not careful!
Image via Amazon.com
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By Linette Gerlach -- 0 comments
July 21st, 2008
You’ve surely noticed that food manufacturers are increasingly looking for ways to make their products healthier without sacrificing flavor. We applaud these efforts.
One of the latest products to streamline its health profile is Frito-Lay potato, tortilla, and corn chips. Their new “Pinch of Salt” line, just rolled out in March of 2008, features from 30 to 50 percent less sodium than their traditional products, depending on the product. I tasted both the potato and the corn chips and enjoyed them. In fact, I prefer the low sodium corn chips to the original, which I always found to be overly salty.
Are low-sodium snacks a good alternative to fresh fruit and vegetables. No, of course not. But such products are a step in the right direction and a good substitute for traditional, high-sodium chips.
(photo courtesy of Frito-Lay)
Tags: frito-lay, pinch of salt, Product Reviews, SnacksShare This
By Sandy Mitchell -- 0 comments
July 19th, 2008
Here are some fun food links for your weekend reading.
Think outside the basil box when it comes to pesto…how about artichoke?
Not so healthy, but definitely fun fair food recipes.
One of Mary Emma Allen’s favorite memories is tea and cinnamon toast with children’s author Tasha Tudor.
It’s never too early to start planning for the holidays and this tasty (and Vegan) tart makes an elegant addition to a family feast. Check out Christmas in July all month at All Holiday Cafe.
Bastille Day–the French National Holiday–was this week and this recipe for Poussin (Cornish game hens) with anise-flavored Pernod captures the spirit and taste of France.
Try this healthy–and yummy–alternative to traditional breakfast foods.
If you’ve already bought Dr. Connie Guttersen’s book, The Sonoma Diet, hopefully you’ve tried some of the delicious recipes included. If you don’t have the book yet, follow this link for two free Sonoma Diet recipes from Jean.
Have a wonderful weekend!
Image via stock.xchng
Technorati Tags: fair food recipes,cornish game hens,sonoma diet recipes,artichoke pesto,Christmas tart,tea with Tasha Tudor,fun food links
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By Linette Gerlach -- 0 comments
July 18th, 2008
The kiwi, that fuzzy, bright green fruit from New Zealand, not only tastes good and looks pretty, but it’s loaded with health benefits. According to a recent study published in the Journal the American College of Nutrition, kiwifruit is among the highest in bioavailibility compared to other antioxidant-rich fruits and berries.
In addition, kiwifruit play an important role in daily nutrition. A two-piece serving of kiwi provides twice the vitamin C of an orange, as much potassium as a banana, and as much fiber as many whole-grain cereals.
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By Sandy Mitchell -- 0 comments
July 17th, 2008
I
promised you I’d be back with a recipe for blueberry muffins. I’m not a big fan of wheat so I make mine with oat bran. This recipe turns out super moist, and I think they’re wonderful right out of the oven. If any make it past the first day, I store them in the refrigerator so they don’t spoil.
You can find oat bran in the cereal aisle of most grocery stores, with the rolled oats and hot cereals.
Blueberry Oat Bran Muffins
2 cups oat bran cereal (plain)
2 egg whites lightly beaten
1/4 cup of honey or maple syrup
1/3 cup evaporated cane juice (or 1/4 cup packed brown sugar)
2 tablespoons of canola oil
2 teaspoons of baking powder
1 cup water (you can also use milk, but I’m not a milk fan)
1 heaping cup of fresh blueberries
Preheat the oven to 400`F. Combine all the ingredients together in a large bowl, except the blueberries. Mix thoroughly, then add the blueberries and stir them in gently. Spray 12 muffin cups with cooking spray, or line the muffin cups with paper baking cups. I prefer the spray, these muffins slide right out of the cups, and the crispy outside hot out of the oven is the best part of the muffin.
Fill the muffin cups each 3/4 full and bake for 17-18 minutes, or until done.
I’ve also chopped up peaches, and bananas and substituted them for the blueberries. In the fall you can chop up an apple and add a couple teaspoons of cinnamon to the batter to replace the berries.
Let me know how they turn out for you.
Image (c) Linette all rights reserved
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By Linette Gerlach -- 2 comments
July 16th, 2008
Earthbound Farms, producers of organic salads, vegetables, dried fruit, snacks, and beverages, is turning 24 this year. To celebrate, the California-based company is giving away three copies of the “Food to Live By” cookbook every day in July. To enter, simply visit their Web site. All entrants will also receive a $1 printable coupon for Earthbound Farm products.
(photo courtesy of Earthbound Farms)
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By Sandy Mitchell -- 0 comments
July 15th, 2008
It’s blueberry season! Blueberries are on almost every healthy eating list there is. They are rich in vitamins and anti-oxidants, and pack a powerful nutritional punch for such a tiny fruit. They’re also one of my favorite bite sized snacks, so when blueberry season rolls around I stock up.
I’ve never had success with growing my own blueberries, I don’t think our soil is acidic enough around here. I’ve thought about growing them in pots, but I’m just not good with anything I have to fuss with. So, I buy my blueberries, usually at the farmer’s market, or our little local grocery. When they’re in season and the price is low I buy extra and freeze them.
Blueberries are really simple to freeze. I just rinse them under running water for a few minutes, drain the water well, and throw them in a freezer bag. You can also freeze them individually on a cookie sheet, then throw them in the freezer bag all ready frozen separately. If you freeze them individually, it’s easier to grab a couple when you want a quick snack, or to throw a few on your cereal or in your yogurt in the morning.
I’ll be back soon with a recipe for my favorite blueberry oat bran muffins, can you smell them baking?
Image via stock.xchng
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By Linette Gerlach -- 0 comments
July 15th, 2008
The b5media Lifestyles Channel is talking about summer barbecue cooking this week–and you know we like grilling. Whether you’re celebrating the 4th of July, Labor Day, or just a long, lazy weekend, there’s no season is better for barbecue than summer!
Below is what my fellow bloggers have to say about food, summer, and fun:
At One Book Two Book, Mary Emma Allen combines reading and cooking for kids this summer in “Build It” with Food - Let’s Get Cooking!
Katelyn from Stamping Mad likes to add a special touch to cookouts with colorful handmade invitations.
Speaking of handmade, Mary Emma Allen has been featuring Christmas in July at Quilting and Patchwork. Check out these 13 Holiday Recipes for Quilters to Enjoy.
Corey and Kerri Aldrich (married b5media bloggers - like Chris and I) offer their perspective on who really wears the pants at the grill.
If you do plan on grilling meat, consider trying a yummy sauce - at Kettle and Cup, Marye suggests Spicy Coffee Barbecue Sauce. While I haven’t tried it yet, it’s definitely going on my list. It feels like a twist on red eye gravy.
Marye also reminds us that there’s more to barbecue than you think. Check out Baking Delight’s All About Barbecue.
Cyndi offers up nontraditional fun family fare at Busy Family Meals with a great recipe: chicken Skewers with pineapple-macadamia nut sauce. It’s a tasty tropical mix for when it’s hot, hot, hot!
Cool things off with a fun summer dessert from She Knows Parties. Linette offers not one - but fifty - fun summer dessert ideas.
The great thing about barbecues is that you don’t have to go far. Make it a staycation! Kadi at Guerrilla Parenting shares her staycation experiences in photos - with a great recipe thrown in for fun!
Chris also stays local - with a look at domestic (US) beers just meant for summer. Drink up at Brewha-ha.com!
If beer isn’t your, well, cup of tea, consider a cocktail. Colleen suggests a classic gin and tonic over at Drinks After Dark.
Entertainment is key at a barbecue. Susan goes big and bold at Play Library with a look at an inflatable movie screen.
Of course, don’t forget about the guests that you don’t want at a party - mosquitoes! Marye offers up homemade mosquito repellent at Simply Home Remedies.
Finally, clean up doesn’t have to be all about the trash. Peg, at Tree Hugging Family, encourages you to make it easy on yourself - consider throwing a reusable, recycled and “disposable” party.
(Photo © istockphoto)
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By Sandy Mitchell -- 0 comments
July 14th, 2008
Cranberries are one of those super-foods that never go out of fashion. A favorite of the pilgrims, cranberries are as popular now as they were then. They are also readily available year round and offer a myriad of health benefits. Below are just a few:
1. Antioxidants. Often identifed in food by their deep-colored pigment, such as the deep red color of cranberries, antioxidants are important components in plants that are showing potential to protect the body from harmful oxidants known as free radicals, which may weaken the immune system, among other things. (1)
2. Urinary Track Health. Cranberries have a wide array of antioxidants, but one kind that is unique to cranberries is proanthocyanidins. this type of flavonoid antioxidant keeps certain bacteria from adhering to the wals of your bladder, helping you maintain a healthy urinary tract. (2-3)
3. Heart Health. In addition to proanthocyanidins, cranberries also contain another type of flavonoid antioxidant–anthocyanins. While more research is needed on the effects of this antioxidant, preliminary studies suggest that flavonoid antioxidants may work by helping to maintain healthy cells, tissues, and arteries, which means helping to maintain a healthy heart. And, fruits and vegetables are important for maintaining a good health and reducing the risk of certain diseases, including heart disease. (4)
Sources:
1. Urquiaga I, Leighton F. Plant Polyphenol Antioxidants and Oxidative Stress. Presented at the conference “Biology and Pathology of Free Radicals: Plant and Wine Polyphenol Antioxidants” held July 29-30, 1999 at the Catholic University, Santiago, Chile (PUC-PBMEC99)
2. Avorn j., Monane M., Gurwitz JH., Gynn RJ, Choodnovskiy L., Lipsitz LA. Reduction of bacteriuria and pyruia after ingestion of cranberry juice. Journal of the American Medical Association, 1994: 271:751-754.
3. Howell AB, Reed JD, Krueger CG, Winterbottom R, Cunningham DG, Leahy M. A-Type cranberry proanthocyanidins and uropathogenic bacterial anti-adhesion activity. Photochemistry 2005: 66:2281-2291.
4. USDA Database for the Flavonoid Content of Selected Foods, Release 2.1 (2007)
(photo © Charles Armstrong/Univ of Maine Extension Office)
Tags: antioxidants, cranberries, Fruit, health benefitsShare This
By Sandy Mitchell -- 0 comments
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