Author Archives: Judi

Apples

Apples 101 – About Autumn Glory Apples

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Apples 101 – About Autumn Glory Apples

Origin
Autumn Glory apples are a cross between Fuji and Golden Delicious apples. They were developed and have been grown exclusively by Superfresh Growers in Washington state. The apples were first sent to market in 2011.

Nutrition Facts
The nutritional aspects of Autumn Glory apples would be roughly equivalent to that of other sweet apples. One average Autumn Glory apple has about 100 calories. They are high in Vitamin C and fiber. They also supply potassium, Vitamin B6, Vitamin K, manganese, riboflavin, copper, phosphorus, magnesium, thiamin, Vitamin A and Vitamin E.

It is worth noting that a lot of the nutrients found in apples are in the skin. So, it’s worth eating the peel of apples, if possible.

Characteristics of Autumn Glory Apples
Appearance. Autumn Glory apples are somewhat asymmetrical. They have yellow skin with red coloring over the yellow.

Flavor and Texture. The flesh of Autumn Glory apples is yellow, crispy, and juicy. It has a cider-like aroma with a sweet flavor. It is described as tasting like apple pie with caramel and cinnamon notes. Some describe the flavor as being like applesauce. Autumn Glory apples have low acidity.

Storage/Shelf-Life. Autumn Glory apples can be stored in the refrigerator or another cool, dry place for several weeks.

Best Uses for Autumn Glory Apples
Fresh. The flavor and texture of Autumn Glory apples makes them an excellent choice for snacking and eating out of hand. They would also be a good addition to fruit and green salads of all types. They pair well with strong flavored cheeses. When juiced, the flavor of Autumn Glory apples makes an excellent cocktail base and blends well with rum, whiskey, and white wine (for sangria).

Baking. Autumn Glory apples are sweet with a hint of cinnamon and spice. This makes them an excellent flavor for baked apples, or an addition to assorted baked goods like pies, crisps, muffins, and crumbles.

Cooking. Autumn Glory apples make a sweet applesauce, especially with the hint of spice already in their flavor. The flavor of Autumn Glory apples pairs well with savory foods like fresh herbs (such as thyme, rosemary, sage, and basil), pork, and nuts (especially almonds and peanuts).

Recipe Links
Autumn Glory Apple Bread https://www.delishknowledge.com/autumn-glory-apple-bread/

Easy, Healthy Apple Recipes with Autumn Glory Apple https://www.healthygrocerygirl.com/blog/easy-healthy-apple-recipes-with-autumn-glory-apple/

Crustless Apple Pie https://www.thefoodhussy.com/recipe-crustless-apple-pie/

Autumn Glory Apple Crumble Tart https://www.theproducemoms.com/2015/02/25/autumn-glory-apple-tart-recipe-crumble/

Autumn Glory Apple Slab Pie https://superfreshgrowers.com/recipes/autumn-glory-apple-slab-pie

Rustic Autumn Glory Apple Galette https://cafejohnsonia.com/2016/11/rustic-autumn-glory-apple-galette.html

Apple Recipes Featuring Autumn Glory Apples https://www.healthygrocerygirl.com/blog/apple-recipes-featuring-autumn-glory-apples/


Resources
https://specialtyproduce.com/produce/Autumn_Glory_Apples_10166.php

https://www.producebluebook.com/2020/01/13/autumn-glory-apple-outpacing-other-apples/

https://theproducenews.com/headlines/autumn-glory-apple-season-begins

https://superfreshgrowers.com/our-fruit/apples/autumn-glory

https://superfreshgrowers.com/the-bite/autumn-glory-apples-quickly-become-the-craze-on-social-media

https://www.healthline.com/nutrition/peeling-fruits-veggies#TOC_TITLE_HDR_2

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Turmeric

Turmeric 101 – The Basics

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Turmeric 101 – The Basics

About Turmeric
Dried turmeric comes from the root (rhizome) of the plant Curcuma longa. Before being processed, the root looks a lot like ginger root. That’s no coincidence, since they are in the same plant family, Zingiberaceae (also known as the “ginger family”). Turmeric is sometimes referred to as Indian saffron since it has as very deep yellow-orange color like the prized spice, saffron. Sometimes turmeric is referred to as “curcuma” in reference to its highly praised component, curcumin. Because of these unique and special qualities, turmeric has been used throughout history as a culinary spice, herbal medicine, and dye for fabrics.

The flavor of turmeric is unique and all its own. The flavor is peppery, warm, and bitter. Its fragrance is mild and somewhat like a blend of orange and ginger.

People in the United States are mostly familiar with the dried, powdered form of turmeric, but the fresh variety is growing in popularity. When purchased fresh, it looks very similar to ginger root. But when cut, the flesh is bright orange and very different than that of ginger root.

Turmeric is native to India and Southeast Asia, where it has been used as a culinary spice for thousands of years. Additionally, turmeric has remained a mainstay in traditional medicine, going back thousands of years in the Ayurvedic tradition. In recent years in the United States, turmeric has become more popular for its natural medicinal properties. The vast majority of the world’s turmeric is grown in and exported from India.

Nutrition and Health Benefits of Turmeric
Turmeric is an excellent source of iron and manganese. It is also a good source of Vitamin B6, fiber, copper, and potassium.

Turmeric is well known for its many health benefits. The health-promoting phytonutrients in turmeric include curcumin, demethoxycurcumin, tumerones, and tumenorols. However, many of the health benefits of turmeric appear to be due to its special compound, curcumin. In fact, most research on the benefits of turmeric actually are centered around curcumin and not the spice itself. The amount of curcumin in turmeric is actually small, only 2 to 5% of the weight of the root. The amount can vary depending on the species, growing conditions, and timing of growth and harvest. However, when possible, use the whole spice to flavor food, rather than its single component, curcumin. Even though the other healthful components in turmeric have not been studied as much as curcumin, there is almost always greater value in consuming the whole food rather than its isolated parts.

Decreased Cancer Risk. Many research studies have demonstrated an overall reduced cancer risk from curcumin. These effects seem to be due to curcumin’s antioxidant, anti-inflammatory, immune-regulatory, enzyme-related, cell signaling, and cell regulatory mechanisms. These benefits apply to a wide range of types of cancers including cancer of the prostate, pancreas, lung, colon, cervix, breast, mouth, tongue, and stomach. Clearly, you can reduce your overall risk of cancer with regular consumption of turmeric.

Detoxification. Research has well-documented the detoxification effects of curcumin. It stimulates Phase II detox activity by allowing cells to bind toxins together with other molecules so they can be excreted from the body. As more toxins are bound and excreted, our risk for cancer decreases.

Cardiovascular Benefits. Adding turmeric to food helps to control blood fat levels after a meal. This effect was seen when individuals remained relaxed after their meal. When engaged in stressful activities post-meal, their blood fats were more elevated.

Animal studies have also shown that the antioxidant and anti-inflammatory effects of curcumin from turmeric improve blood pressure and lower the overall risk of cardiovascular disease.

Improved Production of DHA (Docosahexaenoic Acid). Curcumin appears to stimulate the production of DHA from ALA, the essential fatty acid alpha-linolenic acid. ALA and DHA are omega-3 fatty acids with proven health benefits, improving cognitive function and protecting the nervous system. Many foods contain small amounts of ALA, but preformed DHA is found in only a few foods (mostly fatty fish like salmon and sardines). Largely, the body is responsible for converting some ALA to DHA. However, the conversion rate is small and many people aren’t good converters. Curcumin has been found to stimulate the enzymes needed to make that conversion, helping to increase our level of DHA. This, in turn, helps to promote proper brain function and wards off neurodegenerative problems like Alzheimer’s disease.

Helps to Preserve Beta-Carotene in Cooked Foods. Including turmeric as a spice in cooked foods helps to preserve the beta-carotene in some foods, such as carrots and pumpkin.

Protection of the Digestive Tract. When curcumin is broken down in the digestive tract, it releases vanillin and ferulic acid. These are well-studied antioxidant and anti-inflammatory compounds that may help to protect the digestive tract from cancer and other conditions known to afflict the bowels. Animal studies have shown that Crohn’s disease, ulcerative colitis, and inflammatory bowel disease may all improve with the use of turmeric.

A little goes a long way! Researchers have found that the benefits of turmeric and its compound curcumin can be realized without ingesting huge amounts of the spice. While many studies have looked at the amount of turmeric that may be ingested in India, where turmeric is used a lot, studies have shown that in some situations, as little as 50 mg of turmeric (as little as 1/50th of a teaspoon) when ingested regularly can have beneficial effects over several months.

Helps Prevent the Formation of Heterocyclic Amines in Grilled Meats. Heterocyclic amines are harmful compounds that can form when meats are cooked at high temperatures, such as in grilling and pan frying. Such compounds have been shown to cause assorted cancers in animal studies. Researchers have found that meat that was marinated in a spice mixture containing 1-2 teaspoons of turmeric per 3.5 ounces of meat were less likely to form heterocyclic amines when grilled, than meat that was not treated with the turmeric-laden spice mix.

How to Select Turmeric
Most grocery stores carry dried, powdered turmeric in the spice isle. The color of turmeric is not the best indicator of freshness because it can vary from yellow to orange. Aroma is the best indicator of freshness, but it’s not possible to smell the powder when purchasing the powder prepackaged. Look for a “Best by” date stamped somewhere on the container and use that as your guide for freshness.

Some stores are carrying fresh turmeric, which can be found in the refrigerated produce section, often near ginger root. Many people prefer the flavor of fresh turmeric over that of dried, powdered and will opt for fresh roots if they are available. When buying fresh turmeric, choose firm roots and avoid those that are soft, wrinkled, or shriveled.

How to Store Turmeric
Store dried, powdered turmeric in an airtight container in a cool, dry, dark place such as a cupboard or your pantry. Use it within a year.

Fresh turmeric root should be stored in the refrigerator, wrapped in a plastic bag or in an airtight container. It should be used within a week or two. If you cannot use it all within that time, the remainder may be frozen for several months.

Dried vs Fresh Turmeric
Dried Turmeric. Dried turmeric is relatively easy to find in the spice isle of most Western grocery stores. Dried turmeric comes from the same rhizome (root) as does fresh. It was simply dried first and ground into a powder.

Fresh Turmeric. Turmeric is not used in Western foods as heavily as it is used in Asian and other cultures around the world. Because of that, many grocery stores do not carry fresh turmeric root. If they do stock it, the rhizome would be found in the refrigerated section of the produce department, often near ginger root. If your store does not carry it, try finding it in a specialty store that specializes in ethnic foods, such as Asian or Indian cuisine supplies.

Shelf Life. Fresh turmeric can last a few weeks in the refrigerator. Powdered turmeric can last for years when stored in an airtight container in a cool, dry place, away from light. However, for best flavor, use dried turmeric within six months to a year.

Flavor. When compared in cooked dishes, both dried and fresh turmeric are indistinguishable, lending a mild flavor to the food. In an uncooked dish, fresh turmeric may impart a gingery heat to food if a lot of it is used.

Nutrient Availability. Turmeric has a lot of antioxidants that prove to be extremely health-promoting. Those found in fresh turmeric are more easily absorbed and used by the body than those found in the powdered form. For the best nutrient absorption, use turmeric with black pepper and a little added fat in a food. The compounds in turmeric are fat-soluble and the piperine in black pepper makes compounds in turmeric more bioavailable.

Interchangeability.  The flavor of fresh turmeric may be a bit brighter when used in a raw food application. However, when used in a cooked food, the flavors of fresh and dried turmeric are considered to be indistinguishable. When substituting one for the other, use three times more of fresh, grated turmeric than you would the powdered version (1 tablespoon of freshly grated turmeric = 1 teaspoon of dried, powdered turmeric).

Which Application for Which Food? Use fresh turmeric when making a fresh or raw food, such as a smoothie or pickles. You will get the full benefit of the flavor and nutritional components that way. When using turmeric in cooked foods or when making a dry rub, use powdered turmeric.

How to Prepare Fresh Turmeric
Just like when using fresh ginger, fresh turmeric should be peeled first. Some people use the edge of a teaspoon to peel the rhizome since it won’t cut into the flesh as much as a paring knife. Then cut off whole pieces or grate it with a microplane grater. Wrap any unused portion with plastic wrap and store it in the refrigerator for up to 7 to 10 days.

Quick Ideas and Tips for Using Turmeric
* When substituting fresh for dried turmeric (or vice versa), the equivalents are as follows:  1 inch of fresh turmeric = 1 tablespoon freshly grated turmeric = 1 teaspoon dried, ground turmeric powder

* Try adding a pinch of turmeric to scrambled eggs. The color will blend in and the flavor will be subtle.

* Toss a little powdered turmeric onto vegetables before roasting them. This works well with cauliflower, potatoes, and root vegetables.

* Try adding a pinch of powdered turmeric to rice. It will give it some color and a little flavor.

* Sprinkle powdered turmeric on sautéed or braised greens like kale, collards, and cabbage.

* Add a pinch of powdered turmeric to chicken or vegetable soup.

* Try a slice of fresh turmeric (or a pinch of powdered) in fresh juice or smoothies.

* Fresh turmeric stains very easily and quickly. To avoid stains on your hands, wear kitchen gloves when working with it. To remove stains from cutting boards and counter tops, try soap and water as quickly as you can after the stain appears. You may also use diluted bleach, Soft Scrub, or a paste made with baking soda and water. However, to be sure the chemicals won’t harm your counter top, try them in a very small, inconspicuous area first just to be sure!

* Add a little turmeric powder to egg salad to give it a deeper color.

* Try mixing cooked brown rice with raisins, cashews and a little turmeric, cumin and coriander.

* To give salad dressings a yellow hue, add a pinch of turmeric powder.

* Add a little powdered turmeric to macaroni and cheese.

* If you’re not used to adding turmeric to foods, use a small amount at first. The flavor is distinct, and the color is very concentrated and may impart a yellow color to your food. Too much may make a food look somewhat muddy or give it a flavor you don’t want. When not sure, start with 1/8 teaspoon at a time.

* To make the nutrients and healthful compounds in turmeric more bioavailable, include some black pepper and a little fat in the same food as the turmeric. The piperine in black pepper makes the antioxidants in turmeric more useable by the body, and the fat increases absorption.

* Make golden pancakes! Add ½ teaspoon of powdered turmeric to dry pancake mix. This will give your pancakes a deep golden color.

* Add freshly grated turmeric to marinades for meat, fish, or poultry.

* Add grated fresh turmeric to your favorite stir-fry.

Herbs and Spices That Go Well with Turmeric
Cilantro, cinnamon, cloves, coriander, cumin, curry powder, ginger, lemongrass, mustard and mustard seeds, pepper (black)

Foods That Go Well with Turmeric
Proteins, Legumes, Nuts, Seeds: Beef, chicken, chickpeas, eggs, lamb, lentils, nuts and seeds (in general), peanuts, peas, tofu

Vegetables: Carrots, cauliflower, chiles, garlic, ginger, greens, kohlrabi, okra, onions, potatoes, scallions, shallots, spinach, squash (winter), sweet potatoes, vegetables (root)

Fruits: Avocados, coconut, cranberries, currants, lemon, lime, raisins, tamarind

Grains and Grain Products: Grains (in general), noodles, quinoa, rice

Dairy and Non-Dairy: Coconut milk, yogurt

Other Foods: Oil (esp. olive), sugar (esp. brown)

Turmeric has been used in the following cuisines and dishes…
Curries, dals, stewed greens, Indian cuisine, Middle Eastern cuisines, Moroccan cuisine, mustard (prepared), pickles, salad dressings, salads, sauces, soups, Southeast Asian cuisines, stews, stir-fries, tagines, Thai cuisine, tofu scrambles

Suggested Flavor Combos Using Turmeric
Add turmeric to any of the following combinations…

Basmati Rice + Dried Fruit + Garlic + Lemon + Pistachios + Scallions
Black Pepper + Lemon Juice + Olive Oil
Carrots + Chickpeas + Cinnamon + Couscous + Saffron + Zucchini
Cilantro + Cumin + Garlic + Onion + Paprika + Parsley + Pepper
Coriander + Cumin

Recipe Links
DIY Curry Powder https://minimalistbaker.com/diy-curry-powder/

20 Tasty Turmeric Recipes to Spice Up Your Life https://www.thekitchn.com/recipes-with-turmeric-223795

The Best Ways to Cook with Turmeric https://www.mashed.com/51847/best-ways-cook-turmeric/

Sunshine Smoothie with Coconut, Clementine, and Turmeric https://www.thekitchn.com/recipe-sunshine-smoothie-with-coconut-clementine-and-turmeric-recipes-from-the-kitchn-199347

Cauliflower Steaks with Ginger, Turmeric, and Cumin https://www.thekitchn.com/recipe-cauliflower-steaks-recipes-from-the-kitchn-195541

The Superfood Baked Potato https://www.thekitchn.com/recipe-the-superfood-baked-potato-recipes-from-the-kitchn-201261

Turmeric-Ginger Tea https://www.thekitchn.com/recipe-turmericginger-tea-104084

Southwestern Tofu Scramble https://www.thekitchn.com/recipe-southwestern-tofu-scramble-recipes-from-the-kitchn-183466

Mixed Bean Masala with Fragrant Yellow Rice https://www.thekitchn.com/recipe-mixed-bean-masala-with-fragrant-yellow-rice-177562

5-Minute Vegan Golden Milk https://minimalistbaker.com/5-minute-vegan-golden-milk/

Golden Milk (Turmeric Milk) https://downshiftology.com/recipes/turmeric-milk-dairy-free/#wprm-recipe-container-32718

 

Resources
https://www.thekitchn.com/recipes-with-turmeric-223795

https://www.mashed.com/51847/best-ways-cook-turmeric/

http://whfoods.org/genpage.php?tname=foodspice&dbid=78#descr

https://www.thekitchn.com/whats-the-difference-between-fresh-and-dried-turmeric-ingredient-intelligence-203090

https://www.spiceography.com/fresh-turmeric-vs-powder/

https://www.today.com/food/how-cook-turmeric-super-healthy-trendy-root-t43536

https://www.healthline.com/nutrition/turmeric-and-black-pepper#health-benefits

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Bitter Melon

Bitter Melon 101 – The Basics

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About Bitter Melon
Bitter melon (also known as bitter gourd) is a vine in the gourd family that grows best in tropical and sub-tropical climates. It is closely related to zucchini, squash, pumpkin, and cucumber. It is also in the same plant family as cantaloupe and watermelon. The vine produces fruit that is picked unripe and eaten as a vegetable. The flavor is described as bitter or sour. The color can be green or white, with the white variety being a little softer in texture, and less bitter as the fruit matures.

The bitterness in the fruit comes from its level of quinine. Because of this property, bitter melons have been highly prized by Asians, Panamanians, and Colombians who use it as a cure, and preventive medicine, for malaria.

Bitter melon is cultivated around the world and is considered to be a staple in many Asian cuisines. The common variety grown in China is typically long, green, and covered with wart-like bumps. The variety enjoyed in India is narrower, and green with pointed ends and rough, jagged spikes on the rind. Chinese bitter melons look more like cucumbers, despite their indentations, whereas Indian bitter melons are darker in color with ripples all around the fruit.

Nutrition and Health Benefits
Bitter melon is low in calories, with one cup of raw slices having a mere 20 calories. This fruit is high in nutrients, especially Vitamin C. One cup of raw bitter melon slices contains 93 percent of the Reference Daily Intake (RDI) for Vitamin C. That’s very impressive! It also contains a lot of Vitamin A, folate, potassium, zinc, iron, manganese, magnesium, and fiber.

The fruit also contains powerful antioxidants that help to protect our cells from damage, thereby warding off various disease. This helps to explain why bitter melon was used for medicinal purposes long before it was used as a food.

Blood Sugar Control. Components of bitter melon have been shown to improve several markers of long-term blood sugar control. It has been used by indigenous populations around the world to help treat diabetes-related conditions.

Cancer Fighting Properties. Laboratory studies have found that bitter melon extract was effective at killing cancer cells of the stomach, colon, lung, and nasopharynx. Another study found that bitter melon extract was able to block the growth and spread of breast cancer cells.

Improved Cholesterol Levels. Several animal studies found that bitter melon may lower cholesterol levels, supporting overall heart health. Total cholesterol, LDL cholesterol, and triglycerides were all reduced significantly in an animal study using extract of bitter melon. Further studies are needed to determine if these same effects would apply to humans, but the evidence is promising.

Weight Loss. Since bitter melon is low in calories and high in fiber, it may be helpful in weight loss plans. The high fiber helps to make you feel full longer, while the low calories can help to reduce overall calorie intake. Both animal and human studies found that bitter melon extract helped to decrease belly fat and body weight.

Hair and Skin Health. People living in areas where bitter melon is commonly grown have used it as a topical treatment for maintaining healthy hair, scalp, and skin. It has been used as a remedy for dandruff, hair loss, split ends, dry hair and scalp, and premature graying.

People have also eaten bitter melon as a preventative and treatment for acne, eczema, and psoriasis, and for stimulating blood flow to promote healing of wounds while preventing blood clots.

Precautions. Eating a lot of bitter melon, or taking a large amount of bitter melon supplements may cause some adverse effects such as diarrhea, vomiting, and stomach pain. Supplements are not recommended for pregnant women as its long-term effects have not been studied.

Use caution when taking bitter melon supplements if you are currently taking blood sugar lowering medications. Since bitter melon is known to help lower blood sugar levels, it may enhance the effect of your medications, causing your blood sugar to go too low. Eating the fruit in moderation may not be an issue, whereas it is advisable to consult your healthcare professional before taking bitter melon supplements.

How to Select
Bitter melon is not something you’ll find in the average American grocery store. However, since it is popular in Asian cultures, it can often be found at Asian food stores. It is harvested in the late summer to early fall, so that’s when it would be most available.

Choose melons that are free of bruises, dents, or any type of blemish. Avoid those that are soft or show signs of mold. Choose smaller sizes, up to about 10-inches in length. Larger melons may be available, but they are more bitter than the smaller fruit. The dark green melons are unripe, firm, and what is usually preferred. If it has some orange or yellow coloring, it is ripe. The riper the melon is, the more bitter it will be. If you’re buying Chinese bitter melons that look similar to cucumbers, choose ones with long ridges further apart, rather than closely placed. The very wrinkly ones will be more bitter than the others.

How to Store
Store bitter melons wrapped in a paper towel inside a perforated plastic bag in the crisper drawer of the refrigerator. It is best to keep them away from ethylene-producing fruit and vegetables, because the gas will cause the bitter melon to age faster. Use them within 4 to 5 days.

How to Prepare Bitter Melon
Wash the melon, then cut off the tip at each end. Slice the melon lengthwise. With a small spoon, remove the seeds and white pith from the center. This helps to reduce the bitterness. The melons do not need to be peeled. Slice the halves crosswise into thin, ¼-inch slices. The slices may be salted and allowed to rest for up to 30 minutes, or blanched for 2 to 3 minutes to remove some of the bitterness. If desired, 1 teaspoon of baking soda may be added to the blanching water to further reduce bitterness. Gently squeeze the treated slices, and rinse the pieces very well if they were salted. They may also be soaked in a bowl of water with 2 to 3 tablespoons of salt. Soak them for 15 to 20 minutes, then rinse well, drain them, and gently squeeze out extra liquid before cooking.

Bitter melon may be blanched, boiled, grilled, baked, pickled, steamed, stir-fried, and stuffed. It can be eaten raw, but is usually not served that way because of the bitterness.

Quick Ideas and Tips for Using Bitter Melon
* The peel of bitter melon is edible, so peeling is optional.

* When stir-frying with bitter melon that has been blanched, add it toward the last stages of cooking.

* Try juicing bitter melon along with other fruits and vegetables for a nutrient-rich beverage.

* Add bitter melon to your next stir-fry.

* Sauté bitter melon with tomatoes, garlic, and onions, then scramble the mixture with eggs.

* Try stuffing bitter melon with ground meat and vegetables, then serve with a black bean sauce.

* Add bitter melon to a savory salad, topped with your favorite salad dressing.

* Serve diced bitter melon in curries, stir-fries or pickles, or stuffed with meat, shrimp, spices and onions.

* Try parboiling bitter melon like you would zucchini, and serve it as a vegetable.

* Try seasoning bitter melon slices with salt, turmeric, and a little chili. Stir-fry with some onions and garlic, and top with a drizzle of balsamic vinegar or soy sauce. Add a pinch of sugar, if desired, to cut some of the bitterness.

* Try stuffing bitter melon halves (after the seeds and white pith have been removed) with seasoned minced pork, shrimp, and chopped onion. Season with fish paste.

* Balance the bitterness of bitter melon with strong flavors such as chili peppers, garlic, tamarind, ginger, sweet soy, miso, fermented black beans, fish sauce, dried shrimp, or curry paste.

* Pair bitter melon with something sweet like any winter squash, sweet potatoes, or corn.

* Try breaded and fried bitter melon slices.

Herbs and Spices That Go Well with Bitter Melon
Chili powder, cilantro, coriander, cumin, salt, turmeric

Foods That Go Well with Bitter Melon
Proteins, Legumes, Nuts, Seeds: Beans (i.e. black, fermented black), beef, chicken, duck, eggs, lamb, lentils, lima beans, poppy seeds, pork, poultry, seafood, sesame paste, sesame seeds, shrimp, string beans, tofu (i.e. firm)

Vegetables: Chiles (i.e. green, jalapeno, red), eggplant, garlic, ginger, okra, onions, potatoes, squash (i.e. kabocha), tomatoes, sweet potatoes

Fruits: Coconut, lemon, lime, pomegranate seeds

Grains and Grain Products: Corn, kamut, pita bread, rice

Dairy and Non-Dairy: Coconut milk, yogurt

Other Foods:  Miso, oil (i.e. canola, olive, peanut, sesame), soy sauce, sugar (i.e. brown), vinegar (i.e. cider)

Bitter melon has been used in the following cuisines and dishes…
Asian cuisines, Cambodian cuisine, Chinese cuisine (esp. Cantonese), curries, East Indian cuisine, ice creams, Indian cuisine, pickles, sorbets, stir-fries, stuffed bitter melon

Suggested Food and Flavor Combos Using Bitter Melon
Add bitter melon to any of the following combinations…

Garlic + Soy Sauce
Honey + Lemon
Miso + Tofu

Recipe Links
The Best Bitter Melon Recipes https://www.thespruceeats.com/the-best-bitter-melon-recipes-4071414

Stir-Fried Bitter Melon with Ground Pork, Fermented Black Beans, and Fish Sauce https://www.seriouseats.com/recipes/2010/07/seriously-asian-bitter-melon-stir-fry.html

Bitter Melon Tofu Stir-Fry (Vegan, Gluten-Free) https://sharonpalmer.com/bitter-melon-tofu-stir-fry-vegan-gluten-free/

Cold Summer Pasta with Bitter Melon, Sour Plum and Tuna https://cookpad.com/us/recipes/13647181-cold-summer-pasta-with-bitter-melon-sour-plum-tuna?via=search&search_term=bitter%20melon

Steamed Bitter Melon https://cookpad.com/us/recipes/13125357-steam-bitter-melon?via=search&search_term=bitter%20melon

Stir Fried Bitter Melon (Vegan) https://cookpad.com/us/recipes/11315973-stir-fried-bitter-melon-vegan?via=search&search_term=bitter%20melon

Simple Bitter Melon Soup https://cookpad.com/us/recipes/651242-simple-bitter-melon-soup?via=search&search_term=bitter%20melon

Bitter Melon with Egg and Tomatoes [Note: Scroll to the bottom of the page for the recipe] http://simplegoodandtasty.com/2011/05/03/bitter-melon

Chinese Bitter Melon Stir-Fry http://www.chubbypanda.com/2008/10/chinese-bitter-melon-stir-fry-how-to.html

Stir-Fried Bitter Melon with Eggs https://praneesthaikitchen.com/2011/08/04/stir-fried-bitter-melon-with-egg-recipe/


Resources
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2319/2

https://www.healthline.com/nutrition/bitter-melon

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2319/2

https://www.thespruceeats.com/the-best-bitter-melon-recipes-4071414

https://www.thespruceeats.com/how-to-prepare-bitter-melon-p2-695360

https://www.foodrepublic.com/2016/04/04/why-you-should-get-cooking-with-bitter-melon/

https://www.healthline.com/nutrition/bitter-melon#TOC_TITLE_HDR_4

https://www.theburningkitchen.com/superfoods-do-you-know-how-to-choose-and-prepare-bitter-gourd-that-is-less-bitter/

http://simplegoodandtasty.com/2011/05/03/bitter-melon

https://harvesttotable.com/bitter_melon_you_can/

https://specialtyproduce.com/produce/Indian_Bitter_Melon_9184.php

https://specialtyproduce.com/produce/White_Bitter_Melon_7609.php

https://highkitcheniq.com/store-bitter-melon/

https://www.medlife.com/blog/healthy-benefits-bitter-gourd-skin-hair/#1-prevents-skin-disorders

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Bok Choy with Tomatoes

Bok Choy with Tomatoes

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Here’s a side dish recipe featuring bok choy and tomatoes. It’s easy and fast to make, has few ingredients and doesn’t involve a lot of prep work. Try this sometime for something a little different using bok choy! Below is a video demonstration of how to make this recipe. The written recipe is below the video.

Enjoy!
Judi

Bok Choy with Tomatoes
Makes 4 Servings

4 cups diced bok choy
1 (14.5 oz) can diced tomatoes
1/3 cup diced onion
3 cloves garlic, finely chopped
1-1/2 tsp dried parsley flakes
1 tsp dried thyme
1 tsp dried basil
Salt and pepper to taste

Pour the canned tomatoes into a strainer over a medium size pot that has a lid. Allow the tomato juice to drain into the pot. Transfer the strainer with tomatoes over a bowl; set aside. Turn the burner on medium-high and allow the tomato juice to start to boil. Add the onion, garlic and dried herbs. Stir and allow the mixture to cook about 2 minutes, until the onion and garlic start to soften and the herbs become hydrated.

Add the bok choy, tomatoes (and any extra tomato juice that has drained), and salt and pepper to taste. Stir the mixture and allow the vegetables to cook, stirring occasionally, until the bok choy is as tender as you prefer. Placing a lid on the pot will help the vegetables to cook faster while retaining liquid. If you prefer less liquid in the final dish, leave the lid off while the vegetables cook. Cooking the vegetables about 5 minutes will yield crisp-tender bok choy. Cook longer if you want them softer. Serve.


About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Collard Greens

Collard Greens 101 – The Basics

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Collard Greens 101 – The Basics

About Collard Greens
Collard greens are members of the Brassicaceae family of plants, along with their cousins, broccoli, Brussels sprouts, cabbage, cauliflower, kale and kohlrabi. Unlike some of their cousins, collards are loose leaf greens and do not form heads, like cabbage. Within the plant family, collards are most closely related to kale. That alone should give a good hint as to their nutritional value!

Collards are considered to be descendants of wild cabbage found in Europe over 2,000 years ago. Today, collards are enjoyed worldwide and are a staple part of many cuisines including that of the southeastern United States, and some parts of East Africa, South America, southern Europe, and south Asia.

Depending on the variety, collards can have a mild to somewhat strong flavor. Although collards may be eaten raw, such as in salads and wraps, the leave can be somewhat tough. If you prefer to enjoy them raw, look for younger, smaller options since they will be more tender. Because they are usually tough, most people cook their collards. Cooking ranges from being lightly steamed or sautéed to being boiled for an extended period of time to make them very tender.

Nutrition and Health Benefits Collard Greens
Collard greens are an excellent source of Vitamin K, Vitamin A (beta-carotene), manganese, Vitamin C, fiber, and calcium. They are also a very good source of Vitamin B1, Vitamin B6 and iron. Collards are a good source of Vitamin E, copper, protein, magnesium, phosphorus, Vitamin B5, folate, omega-3 fatty acids, niacin, Vitamin B1 and potassium. Furthermore, one cup of boiled collard greens contains 5 grams of protein.

Collard greens also contain important phytonutrients including caffeic and ferulic acid, flavonoids like quercetin and kaempferol, and glucosinolates like glucobrassicin and glucoraphanin.

There has not been a lot of research studies conducted specifically on collard greens. However, collards have often been included in research with groups of vegetables in their family (such as cabbage, kale, and other cruciferous vegetables) that have been studied for their health benefits. The following are among the benefits found to be gained by eating collard greens and related cruciferous vegetables.

Cancer Prevention. Studies suggest that people who eat a lot of cruciferous vegetables have a lower risk of developing a variety of types of cancers including upper digestive tract, colorectal, breast, lung, prostate, and kidney cancers, and also possibly pancreatic and esophageal cancers, and melanoma.

Collard greens and other cruciferous vegetables supply powerful antioxidants (Vitamins C and E, and glucosinolates, along with phenols and polyphenols) that are known to support both Phase 1 and Phase 2 of the detoxification process, so harmful compounds can be removed from the body.

Collard greens also have strong anti-inflammatory properties. Vitamin K is a direct regulator of the inflammatory response. Alpha-linolenic acid (ALA), the omega-3 fatty acid found in collards is a building block for one of the body’s widely-used anti-inflammatory messaging molecules. Furthermore glucobrassicin (in collard greens) has the ability to stop the inflammatory process in its early stages.

Chronic inflammation is known to increase our risk for cancer. So, eating collard greens and other cruciferous vegetables on a regular basis can certainly help to lower our risk for cancer.

Cardiovascular Support. Chronic inflammation directly damages blood vessels and blood components. In addition to protecting us from assorted cancers, the anti-inflammatory agents in collard greens and other cruciferous vegetables also help to protect our blood vessels from damage that can lead to cardiovascular disease.

Furthermore, the fiber in collard greens bind with bile in the intestinal tract, removing it from the system. This forces the body to use some of its existing cholesterol to make more bile. This, in turn, helps to reduce our blood cholesterol levels. Both raw and cooked collard greens have been shown to have this cholesterol-lowering effect. However, a recent study showed that this effect was increased when collards were steamed rather than eaten raw.

Collards are also rich in assorted B-vitamins which have been shown to reduce the risk for cardiovascular disease.

Digestive Support.  One cup of collard greens has over 7 grams of fiber. That’s a significant amount of fiber that can benefit just about anyone! Furthermore, the sulforaphane made from the glucoraphanin in collards protects our stomach lining by preventing bacterial overgrowth or stomach wall adhesion of Helicobacter pylori bacterium. It is known that overgrowth of H. pylori causes chronic inflammation and increases the risk of gastric ulcers and cancer.

Bone Health. A low intake of Vitamin K increases the risk of developing osteoporosis and bone fracture. Vitamin K increases the absorption of calcium and may decrease the excretion of calcium. Collard greens are rich in both Vitamin K and calcium, making it a bone-protective vegetable to consume on a regular basis.

Healthy Skin and Hair. Collards are rich in nutrients that support healthy skin and hair. Vitamin A is crucial for the health of skin and all body tissues, including hair. Vitamin C is used in the formation and maintenance of collagen, a substance that provides structure to skin and hair. One cup of boiled collard greens provides almost half of our daily need for Vitamin C. Anemia is a common cause of hair loss. Collard greens are a good source of iron and can help prevent iron-deficiency anemia.

Use Caution When on Blood Thinners. If you take blood thinners like Coumadin or Warfarin, you should not suddenly increase your intake of Vitamin K-rich foods. Vitamin K can counteract the medications. Check with your health care provider before making major changes to your diet.

How to Select Collard Greens
Choose collard greens that have firm, fresh, unwilted leaves with a deep green color with no yellowing or browning. Smaller leaves will be more tender and have a milder flavor. They should be found in the refrigerated isle of the produce section in the grocery store.

How to Store Collard Greens
Do not wash your greens before storing them. There are two generally recommended ways to store collard greens. (1) Place your (unwashed) greens in a plastic bag. Squeeze out as much air as possible, seal the bag, and place it in the refrigerator. (2) Alternatively, you can wrap the greens in damp paper towels and place them in an OPEN plastic bag in the refrigerator. Note that if your greens are too large to fit in a plastic bag, simply cut them in half before storing them. Use your greens within 3 to 5 days.

Since greens contain a lot of water, if you simply place them in the refrigerator without wrapping them, they will wilt and dry out quickly.

How to Prepare Collard Greens
Simply remove your greens from their packaging and wash them in cool water. Chop the leaf portions into ½-inch slices and the stems into ¼-inch slices. This will allow the stems and leaves to cook within about the same time frame. Remove and discard any damaged pieces as you prepare the greens.

Tips for Removing Bitterness from Greens
1. Blanch them first before using them in a recipe. This works best with hardy greens such as collards, turnip greens, mustard greens, and kale. A lot of the bitterness will leach out in the blanching water. Discard the water then proceed with your recipe as usual.

  1. Pair the greens with strongly flavored ingredients. Bacon, sausage, garlic, something spicy or even sweet like roasted squash or dried fruit can counter the bitterness in greens by balancing it with another flavor.
  2. Add an acid. Vinegar or citrus juice (especially lemon juice) is well known for countering bitterness in greens. Drizzle the greens with the vinegar or juice at the end of cooking and lightly stir it in. The flavor of the whole dish will “brighten” and the bitterness will diminish.
  3. Add a bit of salt, or a salty ingredient. Added salt, or an added salty ingredient, will tame bitterness in many foods, including greens and radicchio. Anchovies, sausage, bacon, salted nuts, or even stock of choice will add some salt to the greens and help to reduce bitterness.
  4. Braise the greens. Slow braising helps to soften greens like collards, kale, mustard and turnip greens while removing bitterness.

How to Freeze Collard Greens
Freezing collard greens is not a hard process. Simply wash your greens well. Remove the stems and cut them into ¼-inch slices. Roll the leaves and cut them into ½-inch slices. Bring a pot of water to boil and place the prepared greens and stems in the boiling water. Set the timer immediately for 3 minutes. When the time is up, immediately transfer the greens to a bowl of ice water. Allow them to cool in the cold water for at least 3 minutes. Then drain them well and place your greens in a freezer bag or container. It is helpful to package the amount you would need for one meal in one container. Label them with the date and place them in the freezer. Use them within 12 months.

Quick Ideas and Tips for Using Collard Greens
* Try stuffing collard leaves like you would cabbage leaves (and make collard rolls).

* Make burritos using collard leaves instead of tortillas. Remove the stems and blanch the large leaves briefly to soften them. Pat them dry, stuff, then roll.

* Add steamed and chopped collard greens to the filling for sushi vegetable rolls.

* Enjoy raw young, tender collard greens in salads or in sandwiches or wraps.

* Use cooked collards in place of basil to make a pesto. First wash, then cut the collards up, removing the stems and coarse veins in the leaves. Reserve the stems for another use. Boil the leaf pieces for 10 to 15 minutes until they are tender. Drain them and place them in a bowl of cold water to chill them. Drain the leaves again and place them in a blender with your favorite pesto ingredients (such as garlic, sun-dried tomatoes, Parmesan cheese, vinegar or lemon juice, olive oil, salt, pepper, and a pinch of cayenne), and process until the mixture is smooth and thick. Store it in the refrigerator, but serve it at room temperature.

* If you’re used to boiling collards, try them braised or sautéed with some onion and garlic for something different. Top them with a drizzle of lemon juice and enjoy!

* Add collards to soups and casseroles.

* Try a slaw made with thinly sliced collards, shredded carrots, cabbage, and onion for vegetables. Dress it with a blend of olive oil, vinegar, mustard, parsley, a pinch of sugar, and salt and pepper to taste. Mix everything together and place it in a covered container in the refrigerator for 1 hour for flavors to blend. Enjoy!

* Overcooking collards can make them taste sulfur-like. If that happens, drizzle a little lemon juice or vinegar over them before serving. One or two tablespoons (at most) should do the trick.

* Collard green chips can be made like you would make kale chips. Wash the leaves and remove the stems. Toss the leaves with extra-virgin olive oil. Spread them on a tray and bake at 275F for 15 to 30 minutes, until crisp. Sprinkle with seasoning of choice. Suggestions include one or a combination of salt, cumin, curry powder, chili powder, roasted red pepper flakes, and/or garlic powder.

Herbs and Spices That Go Well with Collard Greens
Allspice, bay leaf, cardamom, chili pepper flakes, chili powder, cinnamon, cloves, coriander, cumin, curry powder (and curry spices), dill, garlic, ginger, nutmeg, paprika, pepper (black), salt, turmeric

Foods That Go Well with Collard Greens
Proteins, Legumes, Nuts, Seeds: Almonds, almond butter, bacon, beans (in general), beef, black-eyed peas, cashews, chicken, chickpeas, fish (seafood), ham, hazelnuts, lentils, peanuts, peanut butter, pine nuts, pork, sausage, seeds (esp. hemp, sesame), tempeh, tofu

Vegetables: Bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chiles, dulse, kale, leeks, mushrooms, onions, potatoes, scallions, shallots, squash (winter and summer), sweet potatoes, tomatoes, vegetables (root), zucchini

Fruits: Apples (esp. cider and juice), avocado, citrus, coconut (butter, milk, water), lemon (esp. juice), olives, orange (esp. juice), raisins

Grains and Grain Products: Barley, buckwheat, bulgur, corn, corn bread, farro, grains (in general), kamut, noodles, pasta, quinoa, rice, wheat berries

Dairy and Non-Dairy: Butter, cheese, coconut milk, cream, ghee, sour cream

Other Foods: Agave nectar, beer, chili pepper sauce, liquid smoke, maple syrup, mustard (Dijon), oil (esp. olive, sesame), soy sauce, stock (esp. vegetable), tamari, vinegar

Collard greens have been used in the following cuisines and dishes…
African cuisines, collard wraps, corn bread, Egyptian cuisine, Ethiopian cuisine, Indian cuisine, Jamaican cuisine, pasta dishes, smoky-flavored foods, soups, South American cuisines, Southern U.S. cuisine, Spanish cuisine, stews, stuffed collard greens, sushi rolls (vegetarian)

Suggested Food and Flavor Combos Using Collard Greens
Combine collard greens with any of the following combinations…

Apple cider vinegar + black-eye peas
Apple cider vinegar + chili flakes + garlic
Chiles + garlic + lemon + olive oil
Citrus + raisins
Garlic + lemon
Garlic + olive oil + tamari
Garlic + tomatoes
Lemon juice + olive oil + rice
Rice vinegar + sesame oil + sesame seeds + soy sauce
Tomatoes + zucchini

Recipe Links
Southern Style Collard Greens https://www.allrecipes.com/recipe/235931/southern-style-collard-greens/

Collards Stuffed with Red Bean and Rice https://blog.fatfreevegan.com/2010/04/collards-stuffed-with-red-beans-and.html

Collard Green Wraps https://www.loveandlemons.com/collard-green-wraps/

How to Make Rich and Smoky Collard Greens, With or Without Meat https://www.seriouseats.com/2017/03/how-to-make-collards-greens-pork-ham-vegan.html

Easy Vegan Dirty Rice and Collard Greens https://www.thespruceeats.com/easy-vegan-collard-greens-with-rice-3377827

Vegan Collard Greens https://simple-veganista.com/collard-greens-cannellini-beans/#tasty-recipes-8784

Quick Collard Greens https://cookieandkate.com/quick-collard-greens-recipe/#tasty-recipes-32984

Vegetarian “Southern Style” Collard Greens https://www.foodnetwork.com/recipes/vegetarian-southern-style-collard-greens-recipe-1938261

Healthy Collard Greens https://skinnyms.com/healthy-collard-greens-5/

Poached Eggs Over Collard Greens and Shiitake Mushrooms http://whfoods.org/genpage.php?tname=recipe&dbid=108

Pinto Beans with Collard Greens http://whfoods.org/genpage.php?tname=recipe&dbid=216

5-Minute “Quick Steamed” Collard Greens http://whfoods.org/genpage.php?tname=recipe&dbid=323

Zesty Mexican Soup http://whfoods.org/genpage.php?tname=recipe&dbid=30

Kickin’ Collard Greens https://www.allrecipes.com/recipe/51803/kickin-collard-greens/

Hoppin’ John Risotto with Collard Pesto https://www.thekitchn.com/recipe-hoppin-john-risotto-with-collard-pesto-recipes-from-the-kitchn-182045

Pasta with Collard Greens and Onions https://cooking.nytimes.com/recipes/12465-pasta-with-collard-greens-and-onions

 

Resources
https://www.chowhound.com/post/serve-cooked-collards-359588

https://producemadesimple.ca/goes-well-collard-greens/

https://www.medicalnewstoday.com/articles/277957#diet

http://whfoods.org/genpage.php?dbid=138&tname=foodspice#descr

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2952980/

https://www.leaf.tv/articles/how-to-freeze-fresh-collard-greens/

https://www.saveur.com/article/recipes/soft-shell-crab-sandwich-with-collard-slaw/

https://www.thekitchn.com/5-ways-to-tame-bitter-greens-214850

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

The University of Georgia Cooperative Extension Service. (1993) So Easy to Preserve. 3rd ed. Athens, Georgia: The University of Georgia College of Agricultural and Environmental Sciences.


About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Easiest Soup Ever! (AKA Dump Soup)

Easiest Soup Ever! (AKA Dump Soup)

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When we recently moved we found ourselves living in a hotel for over a month. That forced me to get creative with what I could make do with in that hotel room. Hence, my crockpot came in very handy! I put together this soup using canned vegetables and dried herbs. It was easy AND delicious! It even passed the “husband test” and we ate it many times over in that hotel room and since then. It’s definitely a “keeper” recipe in my book.

For those who are novices in the kitchen, this recipe can’t get any easier. Yes, it’s more than three ingredients, but opening a can and dumping the contents into a pot is not hard! What easier way to work more veggies into your day? I have a video demonstration of how to make the soup below, with the written recipe following that. Do give it a try. I hope this helps!

Enjoy!
Judi

Easiest Soup Ever!
(AKA Dump Soup)
Makes About 6 Servings

1 (28 oz) can of diced tomatoes, NOT drained
1 (14.5 oz) can of diced tomatoes, NOT drained*
1 (14.5 oz) can of sliced or diced carrots, NOT drained
1 (13.5 oz) can of spinach, NOT drained
1 (15 oz) can of sliced potatoes, NOT drained
1 (15 oz) can of beans of choice (such as cannellini, kidney, great northern, pinto, or black beans), rinsing and draining is optional**
½ cup of chopped yellow onion OR 2 Tbsp of dried minced onion
1 rounded Tbsp dried parsley flakes
2 rounded tsp dried thyme
½ cup uncooked rice of choice, rinsed
4 cups (one 32 oz carton) vegetable broth (see note in crock pot directions)
Salt and pepper to taste

Crock Pot Directions: Place all ingredients in a crock pot. Do not drain the canned vegetables. Add the contents INCLUDING the liquid to the crock pot. Draining and rinsing the beans is optional. (NOTE: If the added vegetable broth fills the crock pot too much, add only as much as will comfortably fit. The soup will turn out fine; it will simply have less broth.) Stir ingredients to combine. Turn the crock pot on high and cook for 6 hours, until the flavors blend and the rice is tender. While the soup is cooking, taste and adjust seasonings as needed. Serve.

Stove Directions: Place all ingredients in a large pot that has a lid. Do not drain the canned vegetables. Add the contents INCLUDING the liquid to the pot. Draining and rinsing the beans is optional. Stir ingredients to combine. Cover the pot, turn the stove on high, and bring everything to a boil. Reduce heat to simmer and cook until the rice is tender, about 45 minutes. While the soup is cooking, taste and adjust seasonings as needed. Serve.

* If you don’t have a small can of diced tomatoes, a 6-ounce can of tomato paste, plus two (6 oz) cans of water may be substituted.

**If you prefer to add meat to the soup instead of beans, browned ground beef or sausage may be substituted for the beans.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Cannellini Beans

Cannellini Beans 101 – The Basics

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Cannellini Beans 101 – The Basics

About Cannellini Beans
Cannellini beans are originally from Italy, and are popular in Italian, Greek, and French cuisines. They are part of the family of white beans, and are cousins to navy, great northern, and butter beans. Since cannellini beans are shaped like red kidney beans, they are sometimes referred to as white kidney beans. Cannellini beans are large and firm, so they hold up well when cooked at low temperatures for long times, such as in stews and crock pot meals. They have a silky texture with a mild, nutty flavor, so they can be used in a lot of dishes. They are available dried and canned.

Nutrition and Health Benefits of Cannellini Beans
Cannellini beans have a lot to offer besides being a valuable source of protein and fiber. A one-half cup serving of canned cannellini beans has from 5 to 8 grams of protein (depending on the brand and how they were processed), 5 grams of fiber, no cholesterol or saturated fat, and a lot of Vitamins B1 and B2, folate, iron, magnesium, zinc, phosphorus, potassium, calcium. The one-half cup serving has about 100 calories.

Lowers Blood Sugar. Recent research with type 2 diabetics showed that a low-glycemic diet rich in legumes, such as cannellini beans, can help to lower blood sugar and overall A1C levels.

Lowers Blood Pressure and Cardiovascular Risk. The same study as mentioned above also found that many participants also experienced lowered blood pressure with accompanying overall lower risk for cardiovascular disease.

Protects Cells from Inflammation and Damage. Legumes, such as cannellini beans are excellent sources of compounds that have antioxidant properties that protect and repair cells, helping to lowering the risk of infections, cancers, and heart disease.

Helps with Fluid Balance. Cannellini beans are rich in iron and potassium, which are important in maintaining fluid balance and transporting oxygen throughout the body.

Safe for Many Diets. Cannellini beans are safe for most people to eat. They are gluten-free, high in fiber and protein, contain no saturated fat, and are very low in other fats. Furthermore, allergies to cannellini beans are very rare, so even those with many allergies should be able to eat cannellini beans.

Concerns. People who must follow a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) diet due to Crohn’s disease or irritable bowel syndrome need to limit their intake of beans or legumes. In that case, beans of any type may not be the best choice for them.

Intestinal Gas and Bloating. Some people experience a lot of intestinal gas and bloating when eating beans. This can happen when they are not used to eating beans or legumes on a regular basis. It’s helpful to slowly get your intestinal microbes used to the increased fiber by eating a small amount of legumes on a regular basis. Slowly increase your intake as your body gets used to the increased fiber. Eventually you should be able to eat legumes freely without distress. Just allow whatever time is needed to slowly adjust and get used to the added fiber.

How to Select Cannellini Beans
Cannellini beans are available canned and dried. Unfortunately, dried cannellini beans can be hard to find, where not all stores carry them. So, canned beans may be your only choice.

Many varieties of canned beans are processed with a lot of salt, and some with calcium chloride, a firming agent. If you’re limiting your sodium intake, look for low sodium or salt-free options. If you want to avoid additives such as calcium chloride, look for an organic option. Organic varieties should not be processed with such additives. However, they may still contain salt, so be sure to read labels carefully.

Some stores may carry dried cannellini beans in bulk bins. If you have that option available to you, look for beans that are plump, smooth, white, and evenly colored. It’s helpful to know if your store has a fast turnover of their bin sales. That helps to ensure that your foods from the bins are fresh and not old, stale, or rancid.

No matter how you purchase your cannellini beans, be sure to look for an expiration date. Dried beans will typically last for 2 to 3 years. Canned beans will usually last about a year, and sometimes longer.

How to Store Cannellini Beans
Store canned or dried beans in a cool, dry place, away from sunlight, such as in a pantry. Be sure to place dried beans in an airtight container. This will help them to keep longer and will also keep insects and rodents from eating through the plastic bags that they are sold in at the grocery store.

Store extra opened canned beans, or ones that have been soaked or cooked in a covered container in the refrigerator. Use them within three days.

Cooked, dried cannellini beans, or extra opened canned beans may be frozen for later use. Simply drain them well and place them in a freezer bag or container and store them in the freezer. It is helpful to store them in increments you know you’ll need at one time, rather than a large amount in one container, which would be hard to divide up once frozen. Label and date them when placing them in the freezer. Frozen beans will keep for about 6 months.

How to Prepare Dried Cannellini Beans
Dried cannellini beans should be prepared like any other dried bean. They should be soaked before being cooked. This makes them more tender, reduces cooking time, and also reduces their gas-producing tendencies when eaten. Preparing dried cannellini beans is not hard, but it does take some time.

First, place your dried beans in your cooking pot. Sort through them to remove any stones or other debris that may be in the bag, and any beans that don’t look good. Then rinse the beans and drain the water. Next, cover the beans with fresh water by at least two inches. There are two methods of soaking to choose from at this point…

Overnight method. Cover the pot and allow the beans to soak overnight or for at least 6 hours. Drain the water and cover the beans with fresh water by at least two inches. Cook your beans (see directions below).

Quick soak method. Cover your rinsed and drained beans in your cooking pot with fresh water. Place the lid on the pot and bring them to a boil. Boil them for two minutes. Remove the pot from the heat and allow them to rest in the covered pot for two hours. Drain the water, then fill the pot with fresh water. Cook your beans (see directions below).

Cooking your soaked beans. Place your pot filled with water and soaked beans on the stove. Cover the pot and bring them to a boil, then lower the heat. Tilt the lid on the pot and allow the beans to simmer until they are soft. This can take anywhere from 45 minutes to 2 hours depending upon how fast they are cooked and how long they soaked. Stir them occasionally. Be sure they remain submerged. If needed, add more hot water to the pot. Do NOT add salt or acidic ingredients like vinegar or lemon juice to the water at first. This will cause the beans to be tough and will make them hard to cook. If salted or flavored water is desired, add flavorings when they are close to being done. When they are soft, drain the water and use them as desired. Soaked dried beans may also be cooked in a pressure cooker or slow cooker.

Quick Ideas and Tips for Using Cannellini Beans
* Some canned beans are processed with a lot of salt. If you’re limiting your salt intake, look for low or no-salt options. Buying dried beans is another no-salt option. If you can’t find low-sodium options or dried beans, rinse and drain your canned beans before using them. That will reduce the sodium content by up to 41 percent.

* Make an easy salad by tossing together some cooked cannellini beans, mozzarella cubes, diced tomatoes, chopped fresh basil, and a drizzle of your favorite salad dressing. Extra virgin olive oil, red wine vinegar and a bit of salt and pepper would work well on this salad.

* Give your mashed potatoes a nutrition boost by adding in some mashed cooked cannellini beans. Your potatoes will have more protein and fiber and will still taste like mashed potatoes.

* The next time you make lasagna, mix some mashed, cooked cannellini beans with the ricotta cheese.

* For a different breakfast or lunch, sauté your favorite greens with some garlic. Add some cooked cannellini beans, then top with a fried egg and some grated Parmesan cheese.

* Make a quick soup by combining vegetable broth, a can of cannellini beans, a bunch of your favorite greens and some other veggies, if desired. Add a little parsley, thyme, salt and pepper. Bring it to a boil to allow flavors to blend and enjoy!

* Canned beans are ready to use and don’t need further cooking. Just rinse and drain them and they are ready to be added to your recipe, dish, or salad.

* The standard recommendation is to rinse and drain canned beans before we use them. However, they can be eaten straight from the can, even with the liquid in the can. The main reason for rinsing them is to reduce the salt on the beans. Rinsing them can reduce the sodium content by up to 41 percent.

* You can easily add some extra flavor to your beans by cooking them with aromatics like onion, garlic, and herbs like rosemary, thyme and/or a bay leaf.

* To add a nutrition boost to your breakfast, add some cooked cannellini beans to your morning oatmeal. Their mild flavor will blend with the oatmeal, and the added nutrients and fiber will do a body good.

Herbs and Spices That Go Well with Cannellini Beans
Basil, bay leaf, cilantro, cloves, cumin, oregano, paprika, parsley, pepper, rosemary, sage, salt, savory, thyme

Foods That Go Well with Cannellini Beans
Proteins, Legumes, Nuts, Seeds: Bacon, beef, chicken, eggs, lamb, pine nuts, pork, sausage, shrimp (and other seafood), walnuts

Vegetables: Artichokes, artichoke hearts, arugula, bell peppers, broccoli rabe, carrots, cabbage, celery, chard, chiles, chives, escarole, fennel, garlic, greens, kale, leeks, mushrooms, onions, potatoes, shallots, spinach, sweet potatoes, tomatoes

Fruits: Lemon, lime, olives

Grains and Grain Products: Couscous, pasta, rice, spelt

Dairy and Non-Dairy: Cheese, milk (dairy or non-dairy)

Other Foods: Oil, pesto, stock (vegetable), vinegar

Cannellini beans have been used in the following cuisines and dishes…
Bruschetta, casseroles, chili, dips (bean), French cuisine, Greek cuisine, Italian cuisine, pasta dishes, purees, salads, soups, spreads, stews

Suggested Flavor Combos Using Cannellini Beans
Add cannellini beans to any of the following combinations…

Balsamic vinegar + herbs (basil, rosemary, sage) + olive oil
Basil + tomatoes
Bay leaf + savory
Beet greens + walnuts
Bell peppers + garlic
Chard + garlic + olive oil + rice + vinegar
Cilantro + garlic + lemon juice + olive oil
Garlic + olive oil + pasta
Garlic + herbs (sage and/or thyme) + tomatoes
Lemon + spinach

Recipe Links
Cannellini Beans with Spinach https://www.bonappetit.com/recipe/cannellini-beans-with-spinach

12 Quick, Delicious Dinners to Make with Canned Cannellini Beans https://www.allrecipes.com/gallery/quick-delicious-dinners-to-make-with-canned-cannellini-beans/

45 White Bean Recipes for Soups, Salads, Stews, and More https://www.epicurious.com/ingredients/pretty-much-everything-you-can-do-with-white-beans-gallery

15 Cannellini Bean Recipes You Will Love https://theclevermeal.com/cannellini-bean-recipes-you-will-love/

12 Easy Ways to Cook a Can of Cannellini Beans https://www.bonappetit.com/recipes/article/12-easy-ways-to-cook-a-can-of-cannellini-beans

10 Ways that Can of Beans Can be Dinner Tonight https://www.thekitchn.com/how-to-turn-a-can-of-white-beans-into-dinner-261477

17 Ways to Use White Beans https://www.thespruceeats.com/ways-to-use-white-beans-4843027


Resources
https://bushbeans.com/en_US/product/cannellini-beans

https://www.precisionnutrition.com/encyclopedia/food/cannellini-beans

https://cronometer.com/

https://www.medicinenet.com/low_fodmap_diet_list_of_foods_to_eat_and_avoid/article.htm

https://naturallyella.com/pantry/legumes/white-beans/

https://www.nutritionbycarrie.com/2019/05/white-beans.html

https://pulses.org/us/cooking-tips/#cooking-guide

https://beaninstitute.com/to-rinse-or-not-to-rinse/

https://beaninstitute.com/white-bean-oatmeal/

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Sweet Roasted Acorn Squash

Sweet Roasted Acorn Squash (No Oil)

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Here’s a REALLY delicious way to prepare acorn squash. You could use this same method for preparing any fall/winter squash such as pumpkin or butternut squash. It’s about as easy as you could make any recipe and can be altered to make it your preferred way. There is a video demonstration below of how to make the dish, with the written recipe following that.

Enjoy!
Judi

Sweet Roasted Acorn Squash (No Oil)

1 Acorn squash
1 Tbsp water
1 Tbsp maple syrup (or more to taste)
Ground cinnamon (or other seasoning if preferred)

Preheat the oven to 375°F with a rack in the middle of the oven.

Wash the acorn squash, then cut off the stem end. Cut the squash in half lengthwise and remove the seeds and strings with a spoon. Place the squash halves cut side down on a cutting board and slice them about ½ to ¾-inch thick with a sharp knife.

Place the sliced squash in a large bowl. Mix the water and maple syrup in a small bowl. Drizzle the liquid over the squash pieces. Sprinkle the squash with cinnamon. Toss the squash pieces with your hands to disburse the syrup water and seasoning.

Lay the seasoned squash slices on a parchment paper-lined baking sheet. Roast them in your preheated oven for 40 to 50 minutes, until they are fork-tender and caramelized. Remove them from the oven and allow them to cool.

Your roasted squash can be eaten with or without the peel. If desired, the peel can easily be removed by pulling it off with your fingers, or the squash pulp can be removed from the peel with a spoon.

Tips: If preferred, other seasoning can be used such as nutmeg, pumpkin pie spice, apple pie spice, or allspice. Any sweetener of your choice can be used if preferred. More sweetener can also be used, but remember that the sugars in the squash and sweetener will be concentrated in the roasting process, so it may turn out sweeter than expected if you add too much!

Serving suggestion: Drizzle a little coconut milk over your roasted squash for a pudding-like dessert. Or simply enjoy it as it is for an easy side dish or even dessert. To dress it up, sprinkle the roasted squash with chopped nuts and even some chocolate chips, if desired! Get imaginative 🙂

Buckwheat

Buckwheat 101 – The Basics

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Buckwheat 101 – The Basics

About Buckwheat
Buckwheat is a gluten-free seed with a toasty, nutty flavor, and a soft, chewy texture. We treat buckwheat as a cereal grain because of how we use it in foods, but it’s the seed of a fruit related to rhubarb and sorrel. Buckwheat kernels are about the size of wheat berries, but with a triangular shape. The outer, inedible hull is first removed, then the kernel is roasted or left unroasted. The roasted kernels are sold as kasha, which is used to make a traditional European dish. It has an earthy, nutty flavor. Unroasted buckwheat has a soft texture, and more subtle flavor than its roasted counterpart. The unroasted hulled buckwheat kernels are the “groats.”

Buckwheat is also sold ground into flour and is available in light and dark varieties. Light buckwheat flour is made from hulled buckwheat, whereas the dark flour is made from unhulled buckwheat. The darker variety has a greater nutritional value.

Buckwheat does not contain gluten, so it is a good alternative flour for baking and a grain-like food for those who must avoid eating gluten.  Buckwheat flour is often mixed with wheat flour in making buckwheat pancakes.

Buckwheat is native to Northern Europe and Asia. It has been cultivated in China since the 10th century. From there, buckwheat was introduced elsewhere including Russia, Europe, and North America. Today buckwheat has an important role in Russian and Polish cuisines.

Nutrition and Health Benefits
Buckwheat is high in manganese, copper, magnesium, fiber, and phosphorus. The protein in buckwheat is of high quality since it contains all the essential amino acids. Buckwheat also contains two flavonoids, rutin and quercetin, that have significant health-promoting properties.

Rutin. Buckwheat is particularly high in rutin, a plant pigment (flavonoid). Researchers have found that rutin is a valuable antioxidant, protecting cells, blood vessels, nerves, and the cardiovascular system. It may even have anticancer properties.

Quercetin: Quercetin is a plant pigment (flavonoid) found in many foods. It’s the most abundant flavonoid in food. Buckwheat is especially high in quercetin. It has antioxidant and anti-inflammatory properties that may help to reduce inflammation, kill cancer cells, control blood sugar, and help prevent heart disease.

How to Select Buckwheat
If you buy buckwheat from bulk bins, be sure there is a fast turnover of inventory, so you know your food is still fresh. Make sure there is no evidence of moisture or insects.

Buckwheat groats (hulled kernels) may also be bought prepackaged in some grocery stores and online. Sprouted groats may also be purchased. Monitor the expiration date on the package to be sure you use your buckwheat before it gets too old.

Buckwheat flour can be found in “light” and “dark” varieties. Light buckwheat flour is made from hulled buckwheat, whereas dark buckwheat flour is made from the whole buckwheat kernel. It will have dark specks throughout the flour, which is the ground up hull.

How to Store Buckwheat
Place your buckwheat groats in an airtight container, and store it in a cool, dry place. Store the groats in the refrigerator if your house is warm during the summer months. Whole buckwheat should keep for up to one year.

Store buckwheat flour in the refrigerator, where it should stay fresh for several months. Buckwheat flour may also be stored in the freezer, where it should stay fresh for up to a year. If you notice an “off” odor in the flour, it has gone rancid and should be discarded.

How to Prepare Buckwheat
To cook buckwheat groats, first rinse and drain the buckwheat kernels. Place the groats in a pot (with a lid) with 1 part of groats to 2 parts of water and cover the pot. Bring it to a boil, then lower the heat to medium-low, and simmer for about 15 minutes, or until they are tender. If there is water left in the pot, simply drain it off. Some brands of buckwheat groats cook faster than others, so it’s best to follow the directions on the package and adjust the cooking time from there to cook them until they are as tender as you want.

Quick Ideas and Tips for Using Buckwheat
* Cook buckwheat groats in advance and store them in the refrigerator to save time later. They can be used for salads, buckwheat/veggie “bowls,” side dishes, added to casseroles, soups, stews, or whatever main dish or side dish you want.

* Follow the package directions when cooking buckwheat. Different brands tend to cook at different rates of time, so let the directions be your guide. Cook them for longer or shorter time depending on your personal preferences.

* The flavor of buckwheat is naturally toasty and nutty. It intensifies when the groats are toasted, so be aware of this when toasting them for the first time. It may be best to toast just a small amount to be sure you like them that way.

* Soba noodles are popular in Japan. They are made from buckwheat flour, and sometimes with added wheat flour. If you are sensitive to gluten, read the label carefully before buying soba noodles to be sure they don’t have added wheat flour. If they do, they will contain gluten.

* In the United States, the term “kasha” refers to toasted buckwheat groats. If you’re looking for raw buckwheat, read the label and select buckwheat that is not labeled as kasha. Also, raw buckwheat will be lighter in color being light brown or even green, whereas roasted buckwheat will be darker with a reddish-brown tint. Also, raw buckwheat won’t have much aroma, whereas roasted buckwheat groats will have a strong nutty, toasted aroma and flavor.

* To toast your own raw buckwheat groats, place a small amount at a time into a large, dry skillet over medium-high heat. Do not add fat or oil. Stir the groats constantly for 4 or 5 minutes, until toasted as much as you want. The toasted groats should then be cooked according to package directions.

Herbs and Spices That Go Well with Buckwheat
Basil, bay leaf, cardamom, cinnamon, herbs (in general), parsley, pepper, sage, salt, thyme

Foods That Go Well with Buckwheat
Proteins, Legumes, Nuts, Seeds: Almonds, almond butter, beans (esp. black), beef, Brazil nuts, cashews, chickpeas, eggs, egg whites, flax seeds, pine nuts, pork, sesame seeds, sesame sauce, tofu, walnuts

Vegetables: Asparagus, bell peppers, cabbage, carrots, celery, chard (Swiss), chives, garlic, ginger, kohlrabi, leeks, mushrooms, onions, potatoes, scallions, spinach, squash, tomatoes, root vegetables (in general)

Fruits: Apples, apple cider or juice, bananas, berries, dates, fruit (dried), lemon, pears, quinces

Grains and Grain Products: Corn, cracked wheat, millet, pasta, polenta, rice

Dairy and Non-Dairy Products: Butter, cheese, ice cream, sour cream, yogurt

Other Foods: Honey, maple syrup, oil (esp. olive), soy sauce, stock (esp. mushroom, vegetable), vanilla

Buckwheat has been used in the following cuisines and dishes…
Casseroles, cereals (hot, breakfast), crepes, Eastern European cuisine, Northern French cuisine, ice cream, kasha, meat loaf (made with grains, nuts, and/or vegetables), noodles (i.e. soba), pancakes, pasta dishes, pilafs, polentas, Polish cuisine, porridges, Russian cuisine, salads, soups (i.e. black bean, potato), stuffed vegetables (i.e. cabbage, mushrooms, winter squash), stuffings, veggie burgers

Suggested Flavor Combos Using Buckwheat
Add buckwheat to any of the following combinations…

Apples + maple syrup
Bananas + walnuts
Basil + mushrooms + tomatoes
Blueberries + cinnamon + ginger + vanilla
Carrots + mushrooms
Eggs + garlic + thyme
Feta cheese + parsley
Garlic + mushrooms + onions
Garlic + parsley + soy sauce
Lemon + olive oil + parsley + scallions
Mushrooms + scallions + sesame oil
Potatoes + thyme

Recipe Links
Cooking Buckwheat https://www.recipetips.com/kitchen-tips/t–1365/cooking-buckwheat.asp

17 Buckwheat Recipes That’ll Make You a Believer https://www.bonappetit.com/recipes/slideshow/buckwheat-recipes

11 Yummy Ways to Eat Buckwheat Groats https://yurielkaim.com/buckwheat-groats/

19 Recipes that Prove Buckwheat is the “Best” Alternative Grain https://www.brit.co/living/healthy-eating/buckwheat-recipes/

Cashew Buckwheat Curry with Garlic Kale https://fullofplants.com/cashew-buckwheat-curry-with-garlic-kale/#tasty-recipes-6580

Vegan Buckwheat Bowls with Kale and Chickpeas https://www.babaganosh.org/vegan-buckwheat-kale-chickpeas-sweet-potato/

5-Ingredient Buckwheat Crepes https://minimalistbaker.com/5-ingredient-buckwheat-crepes/#wprm-recipe-container-34224

Buckwheat Salad https://www.happyfoodstube.com/buckwheat-salad/

Buckwheat with Mushrooms and Asparagus https://cookinglsl.com/buckwheat-with-mushrooms-and-asparagus/

Jewish Kasha Varnishkes (Bowtie Pasta with Buckwheat Groats) https://www.thespruceeats.com/jewish-kasha-varnishkes-bowtie-pasta-recipe-1137435

How to Sprout Buckwheat https://www.culturesforhealth.com/learn/sprouting/how-to-sprout-buckwheat/


Resources
https://whatscookingamerica.net/CharlotteBradley/BuckwheatFlour.htm

http://whfoods.org/genpage.php?tname=foodspice&dbid=11#descr

https://www.webmd.com/vitamins/ai/ingredientmono-294/quercetin

https://www.healthline.com/nutrition/quercetin

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5355559/

https://whatscookingamerica.net/CharlotteBradley/BuckwheatFlour.htm

https://www.happyfoodstube.com/buckwheat-salad/

https://www.thespruceeats.com/what-is-buckwheat-3376802

https://www.recipetips.com/kitchen-tips/t–1365/cooking-buckwheat.asp

https://food.ndtv.com/food-drinks/cooking-tips-101-how-to-use-buckwheat-flour-to-create-stellar-dishes-1232915

https://whatscookingamerica.net/CharlotteBradley/BuckwheatFlour.htm

https://www.thekitchn.com/a-complete-guide-to-storing-your-flour-204729

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Simple Stir-Steamed Kale (Oil Free)

Simple Stir-Steamed Kale (Oil Free)

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If you’re looking for a really simple and fast way to enjoy cooked kale, this is it! The recipe is flexible, so you can tailor it to the amount of servings you need. Opting for prepackaged, already washed and cut kale makes it even easier and cuts prep time that much more. With only four ingredients, you’ll have a simple side dish with guests asking for the recipe!

Below is a demonstration of how to make this recipe. The written recipe is below that.

Enjoy!
Judi

Simple Stir-Steamed Kale (Oil Free)
Makes About 4 Servings

About ½ pound of fresh kale, or 1 large bunch of kale
Up to 1 cup vegetable broth
2 to 4 cloves garlic, chopped
1 to 2 Tbsp lemon juice or vinegar (such as apple cider vinegar or rice vinegar)

Wash and cut the kale into bite-size pieces. The stems can be included or removed, if preferred. (Using prewashed, already chopped, and bagged kale omits this step.)

In a large pot with a lid, heat about ½ cup of the vegetable broth over medium to medium-high heat. Add the garlic and stir-steam the garlic for 1 or 2 minutes, until it starts to soften. Add the kale and stir to coat the leaves with the hot broth. Place the lid on the pot and allow it to steam for about 10 minutes, until the kale is as tender as you like. Stir it occasionally as it cooks, and add more broth as needed to prevent the mixture from becoming dry.

When the kale is cooked, remove the pot from the heat and stir in the lemon juice or vinegar. Start with 1 tablespoon, taste, then add more if desired. Serve.

Store leftovers in a covered container in the refrigerator.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.