Mizuna Monday and some Red Russian Kale

My weekly farmers market adventure is starting to be exciting!  I am enjoying walking to a the different vendors and locating the first thing I don’t recognize.  Today I went to the Central Square farmers market and left with two new things – Red Russian Kale and Mizuna.

Mizuna

Red Russian Kale

I have never had Red Russian Kale.  It sounds so sophisticated!  Mizuna, on the other hand, I have never bought and I am fairly certain that I have never eaten it either unless it was hidden away in a salad mix.  I also picked up a bunch of radishes.

All three finds went into a salad to accompany dinner.  I am hoping that all my farmers market finds leave me this satisfied.  Both the kale and mizuna added an unexpected flavor.  The mizuna was earthy and  I like to describe it as tasting dirt.  That does not sound appetizing, but please take my word here, the mizuna’s flavor is fantastic.  I would not eat it alone, but when mixed with the rest of the salad it provided a bitter and earthy flavor.  The kale is slightly sweet and although kale is usually tough, this was so fresh and tender, I didn’t bother cutting off the stems!

You might be thinking that making a salad out of these fresh greens is not quite what I promised when  said I would find ways to cook my newest finds and I would say you are right.  But don’t worry!  I have lots of mizuna, kale and even radishes left to try.

Plenty left…I might be eating greens for breakfast, lunch, and dinner.  And snacks.  Maggie might even have some greens this week, who knows?

She looks like she wants some greens, right?

And since I have all these greens left, I decided to find a few recipes.  I would like your recommendation on which to choose.  And, after I prepare the recipe you choose, I will report back to you.  Here are the recipes I found…Click on each to see the full recipe.

Kale Chips

Kale with Garlic and Cranberries

Wok Sautéed Mizuna with Minced Chicken

Lacinato Kale Salad with Dried Cranberries and Walnuts (this recipe includes both kale and mizuna!)

Pancetta, Mizuna, and Tomato Sandwiches with Green Garlic Aioli yum..

Pick the one you want me to make and leave a comment of your top choice.  I will make the recipe and let you know how it goes!  Happy choosing and get out to the market or the grocery and try a green you have never had before! You might be pleasantly surprised.

Eat Well.Feel Well,

Allison

First farmers market finds and dinner to make up for it!

First farmers market of the season left me with only one unfamiliar food to share with you and a container of some of the best cheese I have had in a while.  It was a rainy Sunday, as seems to be the case in Boston every day of May, but the SoWa market was still full of people.  I wanted to leave with my hands full of fresh, unfamiliar to me produce, but instead only purchased one container of pea tendrils and another of Foxboro Co. cheese.  So maybe I did not reach the 3 product quota, but the two buys were well worth sharing!  And I promise to do better this week…

I had never had pea tendrils before this weekend, but after tasting one at the market, I knew I couldn’t leave there without them.  The pea tendrils, sometimes called pea shoots, taste much like the pea and make for a delicious addition to a stir fry, salad or sandwich.  Turns out, pea tendrils are also an excellent source of vitamin C, iron and fiber.  I added the shoots to my pita pocket sandwich yesterday for lunch and also shared them in a salad for a roommate dinner.  If you like the taste of peas, you will love their tendrils and I recommend giving them a try!

The Foxboro Cheese Co., tomato basil fromage blanc, is by far some of the best cheese I have had in a while.  Made in Foxbourough, MA, the cheese comes from OAK Ayrshire heards of grass-fed cows.  They also sell raw milk on the farm!  I enjoyed it with crackers and wine as an appetizer to dinner last night.  (Don’t worry, I will tell you all about dinner!)  If you are ever in the SoWa Market, I strongly recommend tasting the Foxboro cheese and buying some, of course!

On to dinner…

As you know, I do not consider myself to be kitchen savvy or a good cook, but I must say, this dinner turned out to be excellent.  And despite my lack of ability to use a pan that is NOT non-stick, on a stove that seems to defy typical temperature ranges, (you should have seen my Saturday morning pancakes),  I was able to cook the fish without burning it or having it stick to the pan!

I decided to make Tilapia Piccata with tomato and parsley orzo (recipe below).  I then added sautéed garlic spinach and a fresh salad for the sides.  The spinach, orzo and tilapia are all quick to cook.  The only time consuming aspect of the entire meal was chopping the parsley, tomato and garlic.  Chopping the salad ingredients was also time-consuming, but I had help with that. (Thankfully!)  Despite the extra hands, I began to wish for a convenient jar of freshly chopped garlic by the time I began chopping the sixth clove.  Once the prep work was complete though, the cooking flew by.  I think the best part of the meal was the white wine, lemon and caper sauce.  So delicious!

I would recommend this meal for a quick and easy weeknight dinner as long as the preparation was completed ahead of time.  And I always stand by the fact that if I can make it, so can you!

You can find the Tilapia Piccata recipe here and the sautéed garlic spinach recipe here.

Eat Well.Feel Well,

Allison

An Ode to Meatless Monday

I found this recipe along with the title, Recipes To Make Meatless Mondays Go Down Easier, and decided it must be worth a try.  My Monday night adventure in the kitchen turned out to be the best decision of the day!  This recipe for Broccoli Rabe, Potato and Rosemary Pizza, is not what I would consider “easy”, but I was able to prepare it without a disaster in the kitchen.  It is a  little time intensive, so not for someone who wants a quick and easy dinner.  You can find the recipe here.

The potatoes require cooking prior to baking the pizza which allows for plenty of time to prepare the other components.  This was my first time eating broccoli rabe.  It was the easiest to prepare and the most delicious part of the recipe!  Broccoli rabe, sometimes called rapini, is a popular vegetable in Italy.  Also a good source of vitamins A, E, K, and folate, it is a great addition to the pizza.  It can also be eaten as a side dish, sautéed with garlic and olive oil, or as an addition to pastas and soups.

Here is the final product.  I definitely recommend this pizza for someone wanting a break from the norm.  (I am also very excited about my lunch of pizza leftovers tomorrow!)

Eat Well. Feel Well,

Allison

Nutrition Nibble: Hydrogenated Oil vs Partially Hydrogenated Oil

What is the difference between a fully hydrogenated oil and a partially hydrogenated oil?  Partially hydrogenated oil is trans fat.  Originally, partially hydrogenated oil was developed to help preserve foods and create an appealing texture in baked products.  Soon, research showed a relationship between trans fat and heart disease.  Trans fat lowers “good” cholesterol (HDL) and raises “bad” cholesterol (LDL)!

Due to the negative effects of trans fat, the Food and Drug Administration passed a law requiring that trans fat be a part of the Nutrition Facts Panel.  The new labeling law went into effect in January 2006.  The product may contain up to 0.49 grams of trans fat and still say zero grams of trans fat on the label.  So, how do you know if you are eating a food with trans fat?  Look in the ingredients list for partially hydrogenated oil and avoid those foods!  

What about fully hydrogenated oils?  This type of oil is not the same as partially hydrogenated oil.  The fully hydrogenated oil contains no trans fatty acids.  The process is similar in that hydrogen gas is forced into the liquid oil to change the chemical structure of both types of fat.  This process turns the fat from a liquid form into a solid form.

With partial hydrogenation, the solid is still soft enough to spread.  Think Crisco.  Fully hydrogenated oils are too solid to spread and therefore must be mixed with liquid oil to create a product that is usable and still trans fat free.  Some margarine companies are using this process to create a trans fat free, spreadable product.

My recommendation is to avoid all foods containing partially hydrogenated oils or trans fat.  Inspect the food labels and ingredients list carefully.  If a product says zero grams of trans fat, always check for partially hydrogenated oil in the ingredients list.  The American Heart Association recommends consuming no more than 1% of total calories per day from trans fat.  For a person consuming a 2,000 calorie diet that comes to about 2 grams of trans fat per day.  A very small amount!

Click here, American Heart Association, if you would like more information on trans fat and other types of dietary fat.

Eat Well.Feel Well,

Allison

Eat Your Berries

There might be a new reason to eat your berries.  A recent study from Harvard Medical School examined data from the Health Professionals Follow-Up Study and the Nurses’ Health Study to find a relationship between Parkinson’s disease and anthocyanin intake.  Anthocyanins belong to a subset group of antioxidants called flavonoids.  They are specific to darker colored red, purple and blue fruits and vegetables.  It is believed that due to the protective effects of antioxidants, the anthocyanins may positively affect the way nerve cells respond to oxidative stress.  The oxidative stress effect on nerves is related to the development of Parkinson’s disease.  The report emphasizes that the cause of Parkinson’s is still unknown, but that the results show a relationship between antioxidants and a lower risk of Parkinson’s disease.  This is another benefit to add to the already long list of benefits from fruits and vegetables, especially those high in anthocyanins.  Spring is a great time for berries and is quickly approaching, at least for those of you outside of New England!    So, stock up on your dark purple, red and blue berries such as blackberries, strawberries and blueberries.  If berries aren’t your favorite, try some red cabbage or red onion to receive a healthy dose of this powerful antioxidant!

Eat Well.Feel Well,

Allison

Nutrient Content of the Egg Different Than Previously Thought

The egg’s nutrition information has changed!  According to the USDA, a study of eggs from 12 different locations across the country revealed that an egg has, on average, 187mg of cholesterol, down from 212mg as previously thought.  The study also revealed that the egg contains 41 IU of vitamin D, a 64 percent increase!  Other aspects of the egg have not changed.  One large egg still contains approximately 70 calories and six grams of protein.  According to the USDA statement, the change in nutrient content may be due to an improved diet in the hens.  The report states that Iowa State University is further researching this to determine an exact cause.

What does this mean for you?

The Dietary Guidelines for Americans 2010 recommend that individuals consume less than 300mg of cholesterol per day.  Despite the change in total cholesterol of the egg, it is important to remember that two eggs will still put your cholesterol intake over the recommended amount.  However, one egg per day, along with choosing lower cholesterol foods, can be a part of a healthy diet.

Tip:  Egg yolks contain all the cholesterol and fat, while the whites contain protein.  Consider preparing one whole egg and two additional egg whites for less fat and cholesterol, but the same amount of protein as three eggs.

Eat Well.Feel Well,

Allison

 

Nibbles: Roasted Sweet Potato Salad

Black beans and sweet potatoes, a fantastic combination!  This recipe from The New York Times (recommended by my vegetarian roommate) is appropriate for the winter season, is rich in vitamin A and fiber, and is simple enough for those who are not quite as kitchen savvy.  Most who know me understand that cooking is not my strongest attribute and as I mentioned in the introduction of the ‘Nibble’ section, I am prone to some great disasters in the kitchen.  But, tonight was a different story as everything went smoothly.

The recipe, Roasted Sweet Potato Salad with Black Beans and Chili Dressing, sounds a bit daunting, but I promise, you will not regret taking some time out of your day to make this delicious dish.  Sweet potatoes are perfect this time of year and an excellent source of vitamin A.  The black beans provide a healthy amount of fiber, 15 grams per cup, to fill you up and contribute to the recommended intake of 25 to 35 grams per day.  The citrus dressing with a little bit of spice from the jalapeno really makes for a great combination and some unexpected flavor.   I found this recipe to be filling enough to eat as a main course and if you are cooking for one you can half the recipe as I did.  If you choose to make the recipe as a side dish, pair it with grilled chicken and a side salad for a colorful, fiber-rich meal.  The remainder makes for great leftovers and reheats well.  I am looking forward to this as a part of my lunch tomorrow!

A word of advice: Wear gloves while chopping jalapenos, they will burn your fingers as I unfortunately have discovered!

Enjoy!

Roasted Sweet Potato Salad with Black Beans and Chili Dressing

4 medium sweet potatoes (about 1 ½ lbs), peeled and cut into 1-inch chunks

1 large onion, preferably red, chopped

½ c extra virgin olive oil

Salt and freshly ground black pepper

1 to 2 tablespoons minced fresh hot chili, like jalapeno

1 clove garlic, peeled

Juice of 2 limes

2 cups cooked black beans, drained

1 red or yellow bell pepper, seeded and finely diced

1 cup chopped fresh cilantro

1. Heat oven to 400 degrees.  Put sweet potatoes and onions on a large baking sheet, drizzle with 2 tablespoons oil, toss to coat and spread out in a single layer.  Sprinkle with salt and pepper.  Roast, turning occasionally, until potatoes begin to brown on corners and are just tender inside, 30 to 40 minutes.
2. Remove from pan until ready to mix with dressing
3. Put chilies in a blender or mini food processor along with garlic, lime juice, remaining olive oil and a sprinkle of salt and pepper.  Process until blended.
4. Put warm vegetables in a large bowl with beans and bell pepper; toss with dressing and cilantro.  Taste and adjust seasoning if necessary.
5. Serve warm or at room temperature or refrigerate for up to a day

Yield: 4 servings

Eat Well.Feel Well,

Allison

 

Nutrition Nibbles

Nibbles is a section of Choices.Habits.Lifestyle that provides bits of nutrition information such as recipes, food facts or nutrition news.  Tune in periodically to read some short descriptions of food or read an interesting food fact!  Although I do not consider cooking to be my strongest attribute, I will also try to include recipes and cooking tips (as I learn them) in this section.  I might even include funny stories of my failures in the kitchen as well, such as melting salad spinners and burning wooden spoons.  Yes, it’s true!

Feel free to send your ideas and recipes my way for the Nibbles section!

Eat Well.Feel Well,

Allison