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Strawberries

Strawberries 101 – The Basics

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Strawberries 101 – The Basics

About Strawberries
Strawberries have grown wild in Europe, Asia, North America, and lower South America for thousands of years. For hundreds of years, they have been cultivated around the world. Today, strawberries are among the most popular berries worldwide. The United States currently produces the most strawberries, with over one million metric tons annually. This amounts to about 30 percent of strawberries commercially grown worldwide. Most are grown in California, followed by Florida, then Oregon. Most strawberries grown in the United States are consumed fresh, while about 20 percent are sold frozen.

Strawberries are members of the rose family of plants, Rosaceae. Botanically, strawberries are related to blackberries, boysenberries, loganberries, and raspberries. Apples, almonds, apricots, cherries, peaches, and plums are also members of the rose family.

Nutrition and Health Benefits of Strawberries
Strawberries are an excellent source of Vitamin C and manganese. They also supply a lot of fiber, folate, copper, potassium, biotin, phosphorus, magnesium, Vitamin B6, and even some omega-3 fatty acids (in the seeds). They are also a rich source of assorted antioxidant compounds that provide important health benefits.

Antioxidant and Anti-Inflammatory Benefits. In addition to their high amount of Vitamin C, which is an extremely important antioxidant, strawberries contain a wide array of compounds that provide antioxidant and anti-inflammatory benefits. Such compounds are known to help protect our blood vessels from damage, helping to reduce our risk for cardiovascular disease.

Blood Sugar Regulation. Preliminary research studies on animals have shown that eating strawberries after a meal helps to regulate blood sugar levels and the release of insulin. Strawberries have also been found to have a low glycemic index of 40, which is lower than many fruits. This lower glycemic index is also reflected in better blood sugar regulation following meals that contained strawberries. This effect may be partly due to the high level of folate in strawberries. Folate has been shown to play a role in blood sugar regulation.

Improved Cognitive Function. Research in the Nurses’ Health Study showed less cognitive decline in subjects who ate at least 1 to 2 servings of strawberries a week. Researchers speculate that this effect may be due to compounds in strawberries that promote nerve generation in areas of the brain that are involved in memory.

How to Select Strawberries
Strawberries are fragile fruit that are very perishable. Look for strawberries that appear firm and plump with a shiny, deep bright red color with attached green leaves. A dull red color indicates they are old and overripe. They should be free of mold and the inside of their containers should be dry. Strawberries do not further ripen after being picked, so unless you want tart berries, avoid those that are greenish or whitish, since they are not fully ripe.

Medium size strawberries often have a better flavor than those that are extremely large.

How to Store Strawberries
Before storing your freshly purchased strawberries, check them carefully and remove any that appear moist, soft, or moldy. They will quickly cause other berries to spoil. Store your UNWASHED strawberries in the container they came in (that has air vents in them). Strawberries need air flow to help keep moisture from accumulating in the container. Yet at the same time they have a high water content and can dry out easily. For optimal storage, place them in their container in a drawer in the refrigerator. Set it for high humidity (having the air vent of the drawer closed). Use fresh strawberries as quickly as you can, optimally, within 2 days.

How to Freeze Strawberries
To freeze extra strawberries, be sure they are fully ripe but still firm. Carefully wash them and pat them dry. The green leaves on top may be removed after they are washed, or they can be left intact. Strawberries may be frozen whole, sliced, chopped, or crushed. To retain the most nutrients (especially Vitamin C), leave them whole. If you opt to cut or crush your strawberries before freezing them, adding a small amount of lemon juice will help to preserve their color. Arrange your washed berries in a single layer on a flat tray and place them in the freezer. Once frozen, transfer them to an airtight freezer container or bag and return them to the freezer. Use them within one year.

Strawberries may also be sweetened before being frozen. Wash and dry the strawberries first. Then remove the hulls. The berries may be left whole or cut as desired. Add ½ cup of sugar to every 4 cups of berries (the amount of sugar may be adjusted, if desired). Gently stir the berries and sugar until the strawberries are well covered. Allow the mixture to rest 10 to 15 minutes for the natural juices to be drawn from the berries. Gently stir again to combine everything. Put a premeasured amount into heavy-duty freezer bags or containers. Remove as much air as possible. Seal, label the containers and place them in the freezer. Lay freezer bags flat so the contents are not in a big lump. Use them within one year.

How to Prepare Strawberries
Gently rinse your fresh strawberries in cold water immediately before using them. Do not soak the berries since they are porous and will absorb water, making them soft and reducing their flavor. The green leaves on top may be removed or left on. If you want to remove the leaves, wash the strawberries first. Pat the washed berries dry and they will be ready to use.

Quick Ideas and Tips for Using Strawberries
* Try a salad with mixed greens, sugar snap peas, chopped fennel, goat cheese, sliced strawberries, and toasted walnuts. Top it with a balsamic vinaigrette dressing.

* Try a salad with Spring Mix greens, sliced strawberries, toasted sunflower seeds, crumbled blue cheese, and dried cranberries. Top it with a white balsamic vinaigrette dressing.

* Add whole, sliced or crushed strawberries to fruit salads, ice cream, or sorbets.

* Decorate cheese trays with whole strawberries.

* For a tasty appetizer or dessert, hull strawberries then top them with mascarpone cheese that was mixed with a little lemon zest.

* Top your overnight oats with freshly sliced strawberries.

* For a simple dessert, top ice cream or yogurt with sliced strawberries. To REALLY dress it up, drizzle it with some melted dark chocolate. Enjoy!

* If your strawberries are overripe, include them in pies, cookies, mousses, soufflés, flans, smoothies, puddings, or cakes.

* Try a refreshing beverage by blending 2 cups of frozen strawberries, 2 cups seedless cubed watermelon, ¼ cup lemon juice, and ¼ cup sugar or sweetener of choice (frozen red grapes can be used in place of sugar…use as many as desired).

* Add sliced strawberries to ANY mixed green salad.

* For a fast and easy fruit sauce, blend strawberries with a little orange or pineapple juice. Add a little sugar or sweetener of choice, if desired.

* Strawberries are at the top of the Environmental Working Group’s 2020 “Dirty Dozen List” for being high in residual pesticides. If you want to avoid these residues in your food, opt for organic strawberries.

* Add strawberries to your breakfast smoothie.

* Make a parfait by layering yogurt, strawberry slices, fresh blueberries, and a little granola.

* Concentrate the natural sweetness of strawberries by roasting them. Wash, dry, then roast them at 350°F for about 20 minutes. Enjoy them warm or chilled. They will have a heightened sweetness and flavor, with a slightly softer texture than when raw. Use them as a yogurt, ice cream, or oatmeal topping. Add them to a salad or use them any way you would raw strawberries.

* Strawberries are most flavorful when they are room temperature. Store them in the refrigerator, but remove them early so they can warm up a little before eating them.

* Bring out the natural sweet flavor of strawberries by sprinkling them with a dash of balsamic vinegar, lemon juice, orange, or pineapple juice.

* Adding a little sugar, lemon, orange, or pineapple juice to strawberries will help to preserve their color.

* When cleaning strawberries, avoid soaking them in water. They are porous and will absorb water, becoming waterlogged, which will diminish their flavor.

* One pint of fresh strawberries is about 2-1/2 cups whole, 1-3/4 cups sliced, 1-1/4 cups pureed, and usually contains about 24 medium or 36 small berries.

Herbs and Spices That Go Well with Strawberries
Basil, cinnamon, ginger, mint, pepper, thyme, vanilla

Foods That Go Well with Strawberries
Proteins, Legumes, Nuts, Seeds: Almonds, beef, cashews, chicken, fish, hazelnuts, nuts (in general), pecans, pine nuts, pistachios, pork, tofu (silken), walnuts

Vegetables: Arugula, bell peppers, cucumbers, fennel, greens (salad), rhubarb, spinach, tomatoes

Fruits: Apples, apricots, bananas, berries (all other), coconut, figs, grapefruit, guava, kiwi, lemon, lime, mango, melons (in general), nectarines, oranges, passion fruit, peaches, pears, pineapple, watermelon

Grains and Grain Products: Graham crackers, oats, oatmeal

Dairy and Non-Dairy: Buttermilk, cheese (in general), cream, cream cheese, crème fraiche, mascarpone, milk (dairy and non-dairy), sour cream, whipped cream, yogurt

Other Foods: Agave nectar, caramel, champagne, chocolate, honey, liqueurs, maple syrup, oil (olive), rum, sugar (esp. brown, confectioners’), vinegar (esp. balsamic, red wine), wine

Strawberries have been used in the following cuisines and dishes…
Desserts (i.e. cobblers, crumbles, custards, ice creams, pies, puddings, sorbets, strawberry shortcake, tarts), drinks (i.e. sparkling water, sparkling wine), jams, pancakes, preserves, salads (fruit, green), sauces (dessert), shortcakes, smoothies, sorbets, soups (fruit), tarts

Suggested Food and Flavor Combos Using Strawberries
Add strawberries to any of the following combinations…

Almonds + lemon
Arugula + balsamic vinegar + pine nuts + ricotta
Balsamic vinegar + spinach + walnuts
Basil + balsamic vinegar
Basil + lemon + mint
Brown sugar + cinnamon + oatmeal
Cream cheese + lemon
Ginger + maple syrup + rhubarb
Honey + lime
Lemon + ricotta cheese
Pistachios + yogurt

Recipe Links
Chocolate Covered Strawberries https://www.simplyrecipes.com/recipes/chocolate_dipped_strawberries/

Strawberry Basil Lemonade https://producemadesimple.ca/strawberry-basil-lemonade/

Pork Tenderloin Medallions with Strawberry Sauce https://www.tasteofhome.com/recipes/pork-tenderloin-medallions-with-strawberry-sauce/

55+ Sweet and Savory Strawberry Recipes https://www.tasteofhome.com/collection/sweet-and-savory-strawberry-recipes/

55 Recipes Made with Fresh Strawberries https://www.tasteofhome.com/collection/recipes-to-make-with-fresh-strawberries/

20 Unconventional Recipe Ideas Using Strawberries https://www.brit.co/strawberry-recipes/

Strawberry Balsamic Chicken https://www.gimmesomeoven.com/strawberry-balsamic-chicken/

Filet Mignon and Balsamic Strawberries https://www.allrecipes.com/recipe/213507/filet-mignon-and-balsamic-strawberries/

Pork Tenderloin with Balsamic Strawberries https://spicysouthernkitchen.com/pork-tenderloin-with-balsamic-strawberries/

Roasted Strawberry Glazed Pork Chops with Strawberry Spinach Salad https://producemadesimple.ca/roasted-strawberry-glazed-pork-chops-with-strawberry-spinach-salad/

10-Minute Strawberries with Chocolate Crème http://www.whfoods.com/genpage.php?tname=recipe&dbid=276

10-Minute Kiwi Mandala http://www.whfoods.com/genpage.php?tname=recipe&dbid=252

How to Make Easy Chia Jam with Any Fruit https://www.thekitchn.com/how-to-make-easy-chia-jam-with-any-fruit-222310

5 Delicious Ways to Use Up Overripe Strawberries https://www.thekitchn.com/5-delicious-ways-to-use-up-overripe-strawberries-tips-from-the-kitchn-220134

25 Amazing Things to Make with Strawberries https://www.cookingchanneltv.com/devour/how-to/2012/04/25-amazing-things-to-make-with-strawberries

68 Sweet Strawberry Desserts You Won’t Be Able to Resist https://www.delish.com/cooking/g906/strawberry-desserts-round-up/

Pan Fried Fish Fillets with Strawberry Salsa https://simplysohealthy.com/fish-fillets-with-strawberry-salsa/

Strawberry Salsa Recipe https://smartlittlecookie.net/strawberry-salsa-recipe/

Baked Strawberry Salmon https://www.tasteofhome.com/recipes/baked-strawberry-salmon/

Strawberry Glazed Salmon https://www.thatskinnychickcanbake.com/strawberry-glazed-salmon/

Resources
https://www.dartagnan.com/meat-and-fruit-recipes-and-combinations.html

https://producemadesimple.ca/what-do-strawberries-go-well-with/

https://www.tasteofhome.com/recipes/strawberry-watermelon-slush/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=32

http://www.whfoods.com/genpage.php?tname=recipe&dbid=147

https://www.hyperthyroidismsymptomsx.com/foods-high-in-iodine

https://www.sunfood.com/blog/newsletters/seven-foods-rich-in-iodine/

https://www.ewg.org/foodnews/dirty-dozen.php

https://www.thekitchn.com/4-ways-to-make-bland-strawberries-a-lot-sweeter-245046

https://www.recipetips.com/kitchen-tips/t–1088/all-about-strawberries.asp

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.

Banana-Mango Nice Cream

Banana-Mango Nice Cream

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Here’s a delicious and EASY recipe for a different variety of banana nice cream. Mango chunks, orange juice and a little coconut milk are added for a tropical flavor and richness. Grapes are added for a little extra whole-food sweetness. Below is a video demonstration of how to make this simple dessert. The written recipe is below the video.

Enjoy!
Judi

Banana-Mango Nice Cream
Makes 1 Large or 2 Moderate Servings

1 frozen banana
1/3 cup frozen mango chunks
6 red grapes, fresh or frozen
¼ cup orange juice
2 Tbsp coconut milk

Place all ingredients in a blender and process until smooth. Enjoy!

Peppercorns

Peppercorns 101 – The Basics

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Peppercorns 101 – The Basics

About Peppercorns
Pepper is native to India and has been a prized spice since ancient times. Ancient Greeks not only used pepper as a spice, but also as currency and a sacred offering used to honor the gods. It was also used to pay taxes and ransoms. In the Middle Ages, a man’s stockpile of peppercorns was indicative of his wealth.

In ancient times, pepper was also valued because it had some important culinary uses. Not only did it season otherwise bland food, but its spiciness could also mask the flavor of stale or spoiled food. Since there was little way to preserve food, its spoilage was a problem they continually dealt with.

The value of pepper sparked the development of the spice trade, which led to the exploration of undeveloped lands, and also the development of major merchant cities in Europe and the Middle East. Today, the major commercial producers of pepper are India and Indonesia.

Black, green, and white peppercorns are all berries from the same plant, Piper nigrum. The plant is a perennial climbing vine. The different colors reflect different stages of berry development and processing methods. Black peppercorns are picked when they are only half ripe and are about to turn red (as they ripen). They are dried, which causes them to shrivel and turn dark. Green peppercorns are picked when they are still green, before they begin to ripen. After being picked, they are either dried or steeped in brine. White peppercorns are picked when they are very ripe, and are then soaked in a brine to remove their outer shell, leaving just the inner seed. Black peppercorns are the most flavorful and pungent of all the peppercorns. They are available whole or ground.

Pink peppercorns are from a completely different plant, Schinus mole, which is related to ragweed. They are sometimes referred to as false peppercorns since they come from a different plant species. Other “false” peppercorns include the Szechuan, Negro, and Long peppercorns.

Nutrition and Health Benefits
Peppercorns are rich in a variety of nutrients, including Vitamins A (in the form of beta-carotene) and K, calcium, magnesium, potassium, manganese, and phosphorus. It also has antioxidant and antibacterial properties.

Pepper has been used to help alleviate the following ailments: abdominal pain from digestive problems (such as heartburn, indigestion, constipation, and inadequate stomach acids), cold, diabetes, diarrhea, dysentery, flu, fluid retention, mental exhaustion, nicotine cravings, obesity (by stimulating the breakdown of fat cells), pain, poor memory, depression, respiratory mucus, runny nose, sprains, tumors, ulcers, flatulence, nausea, and weakness from coma or vertigo.

Caution: Dosages and applications would vary by ailment and individual characteristics like current medications, age, and weight, so it is advisable to follow the advice of a medical practitioner when using pepper for any medicinal purposes.

When pepper is ingested above usual culinary amounts, it is known to interact with the following drugs: Coumadin, Inderal, Advil, Naprosyn, Tylenol, Neodur, and smoking cessation aids.

Types of Peppercorns
Black Peppercorns.  Black peppercorns come from the same plant as white peppercorns, Piper nigrum. They are harvested before they start to ripen. They are then dried, which causes them to shrivel and turn black. Their flavor is strong and biting, but not necessarily “hot.” The flavor of pepper is primarily due to its content of the compound piperine.

Suggested uses for black peppercorns: Use whole black peppercorns when pickling and making stock. Use cracked black peppercorns on meats and salads. Use ground black peppercorns for everything else.

White Peppercorns. White peppercorns come from the same plant as black peppercorns, Piper nigrum. They are harvested in the middle of the season and first soaked to remove the outer layer, then dried. Removing the outer husk prevents them from turning dark and preserves their light color. The flavor of white pepper is sharper and brighter than that of black pepper. When shopping for white peppercorns, choose ones that are creamy white (but not bleached white). They should be relatively uniform in size and have no specks of gray or black. White pepper will add a little “heat” to whatever food you flavor it with. White pepper goes especially well in soups, stews, marinades, and stir-fries. White peppercorns are sold both whole and ground.

Suggested uses for white peppercorns: Use white peppercorns when cooking white sauces, cream soups, fish, poultry, and grilled meats.

Green Peppercorns. Green peppercorns are the green berries, picked long before they are ripe. They are usually freeze-dried to preserve their smooth skin and green color. They may also be pickled. Green peppercorns have a very tart flavor that does not last long in the mouth.

Suggested uses for green peppercorns: Use green peppercorns when cooking meat sauces, poultry, vegetables, and seafood.

Red Peppercorns. Red peppercorns are also the fruit of the Piper nigrum plant. However, red peppercorns are fully ripened on the vine. They have a sweet, mellow flavor when compared with their black counterparts. True red peppercorns are rarely found in the United States. Most recipes calling for red peppers are referring to ground cayenne or red chiles.

Pink (Preserved Red) Peppercorns. Preserved red peppercorns are rarely found in the United States. They are red peppercorns of the Piper nigrum plant that were preserved in a brine. They are soft, so they are typically put in recipes whole. They are sometimes used in egg dishes and salads.

Blends and Combinations of Peppercorns. When black and green peppercorns are combined, they will add more of a “bite” to a dish. When black and white peppercorns are combined, the flavor of pepper will linger longer.

Lemon Pepper. Sometimes pepper is combined with other ingredients to lend specific flavors to foods. Lemon pepper is one example that is often added to chicken or fish.

The following are considered to be “false peppers” since they aren’t harvested from the Piper nigrum vine, and their flavors are a little different than traditional pepper.

Sichuan or Szechuan Pepper. This pepper is made from the berries of a prickly Ash tree native to China. They are commonly used in many Chinese and Japanese dishes. They are spicier than pepper from the Piper nigum vine.

Negro Pepper. This type of pepper is grown in Ghana and Malawi (Africa). Like black pepper, the fruit is dried in the sun. It has a strong flavor but leaves a bitter aftertaste, so it is not usually substituted for black pepper.

Long Pepper. Long pepper, Piper longum, has fruit about one inch long with a lot of tiny black and gray seeds. The flavor is that of a mild pepper and ginger combination. It is used in sweet hot dishes where the flavor of ginger is accented. This pepper is sometimes used on fresh fruit, coleslaw, and other fresh foods since cooking dilutes the flavor. It is not considered to be a good substitute for black pepper.

Pink Peppercorns (Shinus molle). These peppercorns are harvested from a different plant than traditional pepper, so they are not considered to be a true pepper. When eaten, these peppercorns have a peppery flavor that turns sweet. It is not a good substitute for traditional pepper. However, in Madagascar, Mexico, and Australia, where it is grown, it is commonly used to flavor vegetables and seafood. Importantly, this type of pepper can cause allergic reactions, especially in children. So, use it with caution if you’re not sure about potential reactions.

How to Select Pepper
Pepper is available whole, cracked, ground, and brined. For the best flavor when using dried pepper, opt for whole peppercorns and grind it yourself as needed with a pepper mill or spice grinder.  

How to Store
Store pepper in a tightly sealed container, preferably glass. Keep it in a cool, dry, dark place. Whole peppercorns will stay fresh for about 4 years, but will keep almost indefinitely even though their flavor may diminish over time. Ground pepper will stay fresh for about three months. Although not necessary, peppercorns may be stored in the freezer, but bear in mind that its flavor will be more pronounced after being frozen.

Quick Ideas and Tips for Using Pepper
* The flavor of ground pepper will diminish after being cooked for a long time. So, for best flavor, add pepper toward the end of cooking time.

* For fresh pepper flavor, keep a pepper mill on the table so it can be added directly to your plate.

* For a simple salad dressing, combine olive oil, lemon juice, salt, and freshly ground pepper.

* Pepper has been used as an insecticide. Sprinkle pepper around non-garden areas to keep insects out. You could also mix a teaspoon of freshly ground black pepper with one quart of warm water. Spray it on plants to kill ants, potato bugs, and silverfish.

* To tell if peppercorns are fresh, simply smell them. If they have lost their aroma, they are stale and won’t have a strong flavor. You could also crush a couple peppercorns and taste them. If they have lost their zest, they can still be used, but won’t provide a lot of flavor.

* About 1/8 teaspoon of ground pepper is equivalent to five turns on a typical pepper grinder.

* Add a few peppercorns to your ground pepper shaker to help keep it from clogging up.

* Freezing peppercorns enhances its flavor.

* Ground pepper will hold its flavor for about 3 months. It will dwindle thereafter. The flavor of whole peppercorns will last almost indefinitely.

* For the best pepper flavor, buy whole peppercorns and grind it as needed.

* Whole peppercorns can add flavor to marinades, poached fish, and boiled meats. Suggested amounts are: 10 to 12 whole peppercorns in marinades, 4 to 6 whole peppercorns in poaching liquid, 1 to 2 whole peppercorns when poaching fish, and 8 to 10 whole peppercorns when boiling meat.

Herbs and Spices That Go Well with Pepper
Allspice, basil, bay leaf, caraway, cardamom, cinnamon, cloves, coriander, cumin, ginger, lemongrass, mustard, nutmeg, oregano, paprika, parsley, rosemary, sage, salt, tarragon, thyme, turmeric

Foods That Go Well with Pepper
Proteins, Legumes, Nuts, Seeds: Bacon, beans, beef, chicken, duck, eggs, fish and other seafood, ham, lamb, lentils, nuts (in general), peanuts, peas, pine nuts, pork, sausage, sesame, venison, tofu, turkey, veal

Vegetables: Artichokes, asparagus, broccoli, cabbage, carrots, cucumbers, eggplant, fennel, garlic, leeks, mushrooms, onions, pickles, potatoes, shallots, spinach, squash, sweet potatoes, tomatoes, vegetables (in general)

Fruits: Apples, apricots, berries, cherries, fruit (in general), grapefruit, grapes, lemon, lime, olives, orange, pineapple, pumpkin, strawberries

Grains and Grain Products: Bread, pasta, rice, tortillas

Dairy and Non-Dairy: Butter, cheese, coconut milk, cream, yogurt

Other Foods: Beer, brandy, oil (esp. olive), sugar, vinegar, wine

Pepper has been used in the following cuisines and dishes…
North American cuisine, baked goods (i.e. spice cakes), Cajun cuisine, Creole cuisine, European cuisines, gravies, Indian cuisine, marinades, pickles, salad dressings, salads, sauces, soups, Southeast Asian cuisine, Southern U.S. cuisine, stocks

Recipe Links
Peppercorn Steak https://www.simplyrecipes.com/recipes/peppercorn_steak/

Steak with Creamy Peppercorn Sauce https://www.recipetineats.com/peppercorn-sauce/

Black Pepper, Tofu and Asparagus https://www.bonappetit.com/recipe/black-pepper-tofu-and-asparagus

Classic Carbonara https://www.bonappetit.com/recipe/traditional-carbonara

Farro-Vegetable Hash with Chermoula https://www.bonappetit.com/recipe/farro-vegetable-hash-with-chermoula

Crispy Turmeric and Pepper Spiced Chicken Wings https://www.bonappetit.com/recipe/crispy-turmeric-and-pepper-spiced-chicken-wings

Boiled Chicken https://www.allrecipes.com/recipe/20455/boiled-chicken/?internalSource=hub%20recipe&referringId=1157&referringContentType=Recipe%20Hub&clickId=cardslot%2013

Fried Steak with Peppercorn Gravy https://www.allrecipes.com/recipe/68596/fried-steak-with-peppercorn-gravy-sauce/?internalSource=recipe%20hub&referringId=1157&referringContentType=Recipe%20Hub&clickId=cardslot%2054

Cauliflower Steak with Green Peppercorn Sauce https://mypureplants.com/cauliflower-steak-peppercorn-sauce

10 Black Pepper-Based Vegan Recipes to Spice Up Your Night https://www.onegreenplanet.org/vegan-food/10-black-pepper-based-vegan-recipes-to-spice-up-your-night/

Resources
https://whatscookingamerica.net/Information/Pepper.htm

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=74#descr

https://www.bonappetit.com/story/white-pepper

https://www.britannica.com/plant/black-pepper-plant

https://www.encyclopedia.com/plants-and-animals/plants/plants/pepper

https://thekitchenprofessor.com/blog/how-long-does-peppercorn-last

https://www.ilikeitalianfood.com/blogs/news/the-king-of-spices-pepper-varieties-and-colours

https://thespiceacademy.com/flavor-combinations-peppercorn-blend/

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.

Bananas

Bananas 101 – The Basics

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Bananas 101 – The Basics

About Bananas
Bananas are believed to have originated about 4,000 years ago in Malaysia. From there, they were slowly introduced around the world and grown in warm climates in the Philippines, India, and Africa.

Bananas were eventually brought to the United States in the late 19th century and were enjoyed by people living in coastal towns. Eventually refrigerated transport systems were developed in the 20th century, and bananas have since been transported around the United States where they are enjoyed by everyone. Today, bananas are grown in most tropical and subtropical areas with the main producers being Costa Rica, Mexico, Ecuador, and Brazil.

Nutrition and Health Benefits of Bananas
Bananas are a good source of Vitamin B6, manganese, Vitamin C, potassium, fiber, biotin, and copper. One medium banana has about 100 calories.

Reduce Heart Disease Risk. Bananas are well known for their potassium content. This mineral is important for maintaining normal blood pressure and heart function. With one medium banana having around 400 mg of potassium, including them in your diet on a regular basis helps to prevent high blood pressure and atherosclerosis.

While bananas are very low in fat, they do contain sterols, which are similar in structure to cholesterol. When bananas are eaten with a cholesterol-containing meal, the sterols in bananas block the absorption of cholesterol from other foods in the meal. This effect can help to keep our cholesterol levels in check.

Furthermore, bananas have a small amount of soluble fiber, about 1 gram per medium size banana. Soluble fiber binds with bile in the digestive tract, removing it in the feces. This forces the body to make more bile from existing cholesterol. This effect also helps to lower blood cholesterol levels.

Low Glycemic Index. Despite their sugar content, bananas have a low glycemic index. In addition to their soluble fiber, bananas also contain pectin, another type of fiber. The amount of pectin in a banana increases along with the sugar content as the banana ripens. The increase in pectin further helps to stabilize the blood sugar effect when the banana is eaten. So, despite the fact that ripe bananas do contain a fair amount of naturally-occurring sugars, their fiber and pectin content counteract the effects of sugars, stabilizing blood sugars, keeping their glycemic effect low.

GI Track Health. If that’s not enough, the carbohydrates in bananas (fructooligosaccharides) are not typically broken down by enzymes in the digestive tract. Instead, in the lower bowel, they are digested by bacteria. This helps to maintain the colony of friendly bacteria in our colon, which is vitally important for health. One research study found that those who ate two bananas a day for two months had increased numbers of Bifidobacteria, fewer gastrointestinal problems, and more regular bowel movements than those who did not eat the bananas.

Endurance. Bananas have long been a favorite food among endurance athletes, such as long-distance cyclists. Their portability, low expense, and flavor make them easy to transport and eat along the way. The mix of vitamins, minerals, and low glycemic carbohydrates has been found to be just as effective as sports beverages in keeping energy levels stable and preventing muscle cramps.

How to Select Bananas
When buying bananas, choose ones that are firm and without bruises. Look for ones that are green near both ends. If you want to keep bananas longer, opt for ones that are more green than yellow, since they will take a little longer to ripen up.

Bananas with yellow peels are best for eating fresh, whether it’s from the peel or cut into salads. Ripe bananas, like those with speckles, are best for being used in baked goods and smoothies.

How to Store Bananas
Bananas should be left at room temperature to ripen. They should not be kept in overly hot or cold temperatures. Do not put unripe bananas in the refrigerator. Such cold temperatures will prevent them from ripening, even when taken out of the refrigerator. To extend the shelf life of ripe bananas, they may be stored in the refrigerator and should be used within 5 to 7 days. The peels will turn black when stored in the refrigerator, but the banana flesh will be fine.

Bananas are more fragile than they appear. A large bunch of bananas is rather heavy. When stored on the counter or in a fruit bowl, the bananas on the bottom may tend to bruise on the areas where they rest, due to the weight they are supporting. A banana hanger can alleviate that problem. Simply place your freshly purchased bananas on a banana hanger when you get them home and they will slowly ripen as expected without the added bruising from the weight of the bunch. Try it and you’ll see!

Another trick to help slow down banana ripening is to wrap the top end of the bunch with plastic wrap when you first bring the bananas home. The stem end is where their ethylene gas is released. That gas promotes ripening. By covering the end with plastic, the release of the ethylene gas will be slowed down, helping to deter the ripening process. Bear in mind that nothing will keep bananas forever, but these tactics can help to slow the ripening process, extending the shelf life. For the longest life of bananas, peel them, and freeze them in an airtight container.

To speed up the ripening process, place your bananas in a paper bag or wrap them in newspaper. Adding an apple will speed up the process. Ripe bananas may be placed in the refrigerator to keep them from further ripening. Their peel will turn black in the refrigerator, but the flesh will not be affected. For best flavor, remove bananas from the refrigerator and allow them to come to room temperature before eating them.

How to Preserve Bananas
Whole bananas may be frozen. Simply remove the peel and wrap them tightly in plastic wrap and/or place them in an airtight container in the freezer. Frozen bananas will keep for 2 to 3 months. They will be edible beyond that, but the quality may decline. To help prevent them from turning dark during the freezing process, simply coat them with a little lemon or orange juice before being frozen.

Bananas may also be pureed first before being frozen. To prevent discoloration, add some lemon or orange juice to them first. Blending them first with another fruit, like berries will also help to deter discoloration.

Bananas may also be frozen with the peel still intact. Simply place them in a freezer bag or container and store them in the freezer. To remove the peel from frozen bananas, briefly run them under water to slightly soften the peel, then remove the peel with a knife. Or, you could simply allow them to warm up at room temperature for about 10 or 15 minutes, then remove the peel with a knife, if needed.

Bananas may also be dried. First, peel your bananas and slice them thinly. Then dip the banana slices in an acidic juice, such as lemon or orange juice. Other juices may also be used, such as cranberry juice, cherry juice or others. The acidity is what counts here, to keep the bananas from turning dark in the drying process. If you have a dehydrator, follow the manufacturer’s recommendations for time and temperature for drying your bananas. If you don’t have a dehydrator, simply lay the treated banana slices on a parchment paper-lined baking sheet and bake them at a low temperature, anywhere from 200°F to 250°F until they are completely dry. Flip them over a time or two to allow them to completely dry throughout. This process may take an hour or two, so monitor them as they bake, and be sure they are completely dry before removing them from the oven. The exact time will depend on the oven temperature and the thickness of the banana slices. Store the cooled slices in an airtight container. They may be kept at room temperature, but should keep longer when stored in the refrigerator. Dried bananas will generally keep for 6 to 12 months in the refrigerator, and up to 18 months in the freezer.

Dried vs Fresh
Most of the weight of bananas comes from their high water content. When dehydrated, their nutrient content and calories are concentrated. The exception is in their Vitamin C content, which is about 20 percent lower in dehydrated bananas than fresh. Since they are concentrated, the standard serving size is ¼ cup of dried bananas. So, it may be wise to allocate your portion in a bowl or cup, and put the rest away before enjoying your snack. Simply eating from “bag to mouth” could easily lead to overeating dried bananas and consuming way more than you realize.

Read ingredient labels carefully when buying dried bananas. Those sold as “banana chips” are actually fried. Their ingredients label will reflect that, listing bananas, oil (of some type), sugar, and possibly artificial flavoring. Banana chips are much higher in calories than fresh bananas or even dehydrated bananas, and since they were fried, they should not be considered to be a healthy alternative to fresh bananas.

Quick Ideas and Tips for Using Bananas
* Make your own banana pops with ripe bananas. Peel and cut them in half, across the middle. Insert a popsicle stick in the flat, cut end. Lay them on a tray and place them in the freezer. When frozen they are ready to enjoy. To embellish your banana pops, you could dip them in melted chocolate, butterscotch, caramel, or any favorite ice cream sauce. If desired, sprinkle them or roll them in chopped nuts or ice cream sprinkles. Return them to the freezer then enjoy when everything is frozen. Wrap extras up in an airtight container and store in the freezer (IF there’s any left!).

* Use a banana peel to shine leather shoes. Peel the banana, then remove any strings still attached to the inside of the peel. Then rub the inside of the peel on leather shoes to shine them up. Buff them with a clean cloth. Done!

* If you want to attract butterflies and birds to your yard, put peeled and sliced overripe bananas on an elevated perch in your yard. Other ripe fruit (such as mangoes and oranges) can also be added. The fruit may also attract bees and wasps, so be mindful of that when putting up your perch.

* The inside of a banana peel can be used to sooth insect bites, sunburn, minor scrapes, and poison ivy. Simply press the inside of a peel onto the area like you would a cool compress.

* To speed up ripening an avocado, place a banana in a paper bag with the avocado. The ethylene gas released by the banana will hasten the ripening of the avocado.

* When making banana bread, the blacker the peel of the banana, the better the banana flavor will be in the finished bread.

* If you want to slow down the ripening of your bananas, place them in the refrigerator. The peels will turn black, but the fruit will stay fresh. Bananas may be stored in the refrigerator for up to two weeks.

* To speed up the ripening process of bananas, place them in a paper bag in a dry spot away from sunlight. After a day or two they should start ripening. If not, place an apple in the bag with the unripe bananas.

* Try an all-time favorite peanut butter and banana sandwich. Drizzle with honey for added sweetness.

* Add sliced banana, walnuts, and a drizzle of maple syrup to your breakfast oatmeal.

* To slow banana ripening, when you first bring your bananas home from the store, wrap the bunch top (where the bananas are all joined together) with plastic wrap. This will help to prevent the release of their ethylene gas which causes them to ripen. If you want to take this one step further, you could separate all the bananas and wrap the stem top of each banana individually. This will not make them last forever, but it will slow the ripening process.

* For a quick and healthy dessert, make banana “nice cream.” Place a frozen banana in a food processor or blender. Add a tablespoon or two of liquid (such as water, milk of choice, or coconut water). Blend until smooth and enjoy! More or less liquid can be added, if desired. Or it can be left out entirely. Also, banana nice cream can be flavored in many ways. For instance, add unsweetened cocoa powder, nut or seed butter, a sprinkle of vanilla extract, cinnamon, or frozen berries of choice. It doesn’t take a lot of additives to flavor your nice cream, so add a little, blend, then taste it. Add more if desired.

* When you slice bananas for a fruit salad, toss them with a little bit of an acidic liquid to keep them from turning brown. A little lemon or lime juice, orange juice, or even mild-flavored vinegar will do the trick. If an acidic juice won’t go with your salad, I have also had success by coating banana slices with a little oat or coconut milk.

* Mashed banana can be used as a substitute for fat in muffins and other quick breads. The substitution rate is 1:1 (replace fat in the recipe with an equal part of mashed banana). Note that the banana may cause the product to bake faster, so watch it carefully as it bakes. It may be finished a few minutes early. You could reduce the oven temperature by 25°F to keep the product from baking too fast. Also, bananas will add some sweetness to the quick bread, so the amount of sugar may need to be reduced by one-fourth up to one-half, depending upon the recipe. Make a small batch to test it out first.

Herbs and Spices That Go Well with Bananas
Cardamom, cilantro, cinnamon, cumin, curry powder, ginger, nutmeg, vanilla

Foods That Go Well with Bananas
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, cashews, chicken, flax seeds, ham, macadamia nuts, nuts (in general), nut butter, peanuts, pecans, pork, sausage, sunflower seeds, walnuts

Vegetables: Chiles, onions, sweet potatoes

Fruits: Apples and apple juice, apricots, berries (blackberries, blueberries, raspberries, strawberries), cherries, coconut, dates, figs, lemon, lime, mangoes, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, raisins, tamarind, tropical fruit (in general)

Grains and Grain Products: Bread, malt, oats and oatmeal, toast

Dairy and Non-Dairy: Butter, cheese (cream, ricotta), coconut milk, cream, ice cream, yogurt

Other Foods: Agave nectar, bourbon, caramel, chocolate, cognac, honey, oil, rum, sugar

Bananas have been used in the following cuisines and dishes…
Baked goods (i.e. breads, cakes, cookies, muffins, pies, quick breads), cereals (breakfast), French toast, granola, lassis, pancakes, salads (fruit), smoothies

Suggested Food and Flavor Combos Using Bananas
Combine bananas with any of the following combinations…

Almond milk + nutmeg + vanilla
Almonds + oatmeal
Apple juice + cinnamon
Apricots + yogurt
Blueberries + yogurt
Cashews + pineapple
Chocolate + peanuts
Cinnamon + orange
Citrus + coconut
Coconut + pineapple + sesame seeds
Dates + flax seeds
Honey + peanut butter
Maple syrup + oatmeal
Oranges + papaya
Peaches + raspberries
Pineapple + sesame seeds

Recipe Links
30 Ripe Banana Recipes to Use Up Your Bunch https://www.tasteofhome.com/collection/recipes-for-ripe-bananas/

22 Recipes for Ripe and Overripe Bananas https://www.forksoverknives.com/recipes/vegan-menus-collections/banana-recipes-ways-to-use-ripe-overripe-bananas/

Over 66 Recipes Using Overripe Bananas https://www.crazyforcrust.com/66-recipes-using-overripe-bananas/

35 Ways to Use Overripe Bananas That Aren’t Banana Bread https://www.myrecipes.com/ingredients/fruit-recipes/overripe-banana-recipes-besides-bread

15 Ways to Use Ripe Bananas That Aren’t Banana Bread https://www.allrecipes.com/gallery/ripe-banana-recipes/

22 Recipes for Ripe and Overripe Bananas https://www.forksoverknives.com/recipes/vegan-menus-collections/banana-recipes-ways-to-use-ripe-overripe-bananas/

Chocolate Chip Banana Bars https://butterwithasideofbread.com/chocolate-chip-banana-bars/

17 Amazing Ways to Eat A Banana https://www.eatthis.com/banana-cooking-tips/


Resources
https://www.readersdigest.ca/home-garden/tips/clever-uses-for-bananas/

https://www.farmanddairy.com/aroundthetable/9-tips-for-cooking-and-baking-with-bananas/347445.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7

https://www.livestrong.com/article/534188-nutrition-of-bananas-vs-dehydrated-bananas/

https://healthyeating.sfgate.com/dehydrating-destroy-potassium-bananas-10757.html

https://food52.com/blog/14734-should-you-be-plastic-wrapping-your-bananas

https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/

https://www.spokesman.com/stories/1997/jun/04/how-apeeling-the-versatile-banana-pairs-nicely/

https://www.yummly.com/recipes/sweet-banana-with-meat

https://www.stilltasty.com/fooditems/index/16451

https://www.stilltasty.com/fooditems/index/18824

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.

Blueberry Nice Cream

Blueberry Nice Cream

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Here’s a REALLY easy and delicious dessert using frozen bananas and blueberries. It can quickly be adjusted to make more or less, depending on how many people you want to feed. Also, the ingredients can be changed to make it sweeter if desired, and the milk can be changed also based on personal preferences. So, this is very flexible and can be tailored to your personal tastes.

Below is a video demonstration of how to make this simple dessert. The written recipe is below the video.

Enjoy!
Judi


Blueberry Nice Cream
Makes 1 Very Large or 2 Moderate Servings

1 frozen banana, peeled and sliced
1 cup frozen blueberries
1/3 to 1/2 cup coconut milk*

Place all ingredients in a blender or food processor. Process until thick and smooth. Enjoy!

Tip: If you want this to be a little sweeter, add some sweetener of choice. OR, 6 to 8 red grapes can be added as a natural, whole fruit sweetener.

*Also, the type of milk can be changed based on your personal preferences or what you have available. Regular cow’s milk, oat milk, almond milk, soy milk, cashew milk, and others can easily be used in place of the coconut milk, if desired.

Nutmeg

Nutmeg 101 – The Basics

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Nutmeg 101 – The Basics

About Nutmeg
Nutmeg is a spice that is made from the seed of the tree, Myristica fragrans. The tree is native to Indonesia and is an evergreen tree. The tree actually is the source of two spices, nutmeg and mace. Nutmeg is the inner seed, whereas mace is the red, lacy-type substance that surrounds the seed.

There is historical evidence dating nutmeg back to the first century, A.D. It was a treasured spice and commanded a high price. Nutmeg was even the cause of war, when the Dutch took over the Banda islands to monopolize the nutmeg trade. This ultimately gave birth to the Dutch East India Company, a conglomeration of several Dutch trading companies.

To make nutmeg, the seeds are slowly dried in the sun over six to eight weeks. As they dry, the seed shrinks away from its coating. The seeds are ready to be harvested when they rattle in their shells when shaken. Nutmeg seeds are then separated from their outer coating, which is then sold as mace. The inner seed is sold whole or ground up as powdered nutmeg.

Nutmeg has a nutty, slightly sweet flavor with a distinct aroma. It is an intense spice with a distinct flavor, so a little goes a long way. Nutmeg is synonymous with fall since it is often used in fall and holiday desserts and beverages. It is also used in savory dishes such as butternut squash soup. Nutmeg is also known to pair well with cream- or cheese-based dishes. Eggnog is typically flavored with nutmeg.

Nutrition and Health Benefits
Although we don’t consume a lot of nutmeg at any one time, there is an impressive list of nutrients supplied by this spice. Nutmeg contains a lot of manganese, copper, magnesium and fiber. It also supplies potassium, phosphorus, iron, calcium, zinc, folate, thiamin and even omega-6 fatty acids.

The leaves and other parts of the nutmeg tree are used for extracting nutmeg essential oil. The oil contains a variety of compounds that have medicinal properties and has been used in traditional medicine to relieve a variety of ailments.

Pain Relief. Nutmeg essential oil has anti-inflammatory properties and has been used for pain relief. Just a few drops of the essential oil applied to the affected area has been used to treat inflammation, swelling, joint pain, muscle pain and sores.

Helps Treat Insomnia. Nutmeg seems to have a calming effect and has been used since antiquity for calming and inducing sleep. Enjoy a warm glass of milk with a pinch of ground nutmeg before bedtime and it will help you to relax and fall asleep easier.

Helps Digestion. Nutmeg has been shown to help relieve intestinal gas, diarrhea, and constipation. Add a pinch to soups and stews. That small amount will help to promote the secretion of enzymes, thereby helping with digestion. The fiber in nutmeg will help keep things moving in the digestive tract, relieving gas and preventing constipation.

Brain Health. Nutmeg has been shown to stimulate nerves in the brain. It was commonly used as a brain tonic by ancient Greeks and Romans. It has been shown to be an effective treatment for depression and anxiety, calming emotional stress. The essential oils in nutmeg have been found to work as “adaptogens” by acting both as a stimulant and sedative, depending upon the needs of the body at the time. When we’re stressed, it can help to lower blood pressure. If we’re down, it can help to lift the mood, acting as a stimulant.

Promotes Detoxification. The compounds in nutmeg have been found to help clear toxins from the body via the liver and kidneys. The essential oils in nutmeg have anti-bacterial properties. Some toothpastes have nutmeg essential oils in them to help control harmful bacteria in the mouth that can lead to bad breath. Also, the essential oil in nutmeg contains eugenol, which is known to help relieve toothache.

Promotes Healthy Skin. Not only does nutmeg have antimicrobial and anti-inflammatory properties, but it also has been found to remove blackheads, and treat acne and clogged pores. An easy home remedy is to mix equal parts of ground nutmeg and honey into a paste. Apply it to pimples, leave it on for 20 minutes, then wash it off with cool water.

A paste can also be made with ground nutmeg and a few drops of milk. Mix into a paste and massage it into the skin, then rinse with cool water.

Nutmeg may also be added to facial scrubs with oatmeal, orange peel, etc.

Blood Pressure and Circulation. The minerals in nutmeg make it a wonderful ingredient for helping to regulate blood pressure and circulation. The stress-reducing properties help blood vessels to relax, lowering blood pressure and aiding in cardiovascular function.

Caution! Nutmeg should be used sparingly and limited to any amount you would normally use in a food. When used in high doses (well beyond what you would normally use in any food), nutmeg has hallucinogenic properties. It can also cause nausea and palpitations. Such high dosages can be very toxic, and in rare cases, even deadly. In the case of accidental overdose, especially with children, seek medical attention immediately.

How to Select Nutmeg
Nutmeg may be purchased as a whole seed or ground up. Either version will be available in the spice isle of the grocery store. Some stores do not carry whole nutmeg, but most will carry the ground spice.

Many chefs prefer the whole spice and grind it as needed. The flavor of the freshly ground nutmeg will be more intense than the pre-ground powder.

How to Store Nutmeg
Store whichever type of nutmeg you have (whole or ground) in an airtight container in a cool, dry, dark place such as your pantry. It should be kept away from heat sources and sunlight.

The whole spice will keep fresh and maintain its flavor longer than the pre-ground powdered nutmeg.  Whole nutmeg seeds will maintain their freshness for about 4 years. Ground nutmeg will stay fresh and flavorful for at least six months, and up to two years. As long as nutmeg is stored properly, it will be edible beyond that, but the flavor may dwindle over time.

Quick Ideas and Tips for Using Nutmeg
* When grating whole nutmeg, avoid doing it over a hot pot or one with steaming liquid. This will make the seed moist which can cause it to spoil. The heat can cause it to age fast. So, it’s better to grate it onto a plate or small bowl on the counter rather than directly over hot food.

* When you use nutmeg, if you notice it has little aroma, it may be getting old. Feel free to taste it if there’s no sign of mold or decay. If it has little flavor, it’s past time to replace it. It’s still safe to consume, but won’t give the flavor you’re expecting.

* Nutmeg has a strong, distinct flavor. Use it sparingly. You can always add more, but it would be hard to counteract the flavor if too much is added.

* Try a sprinkle of nutmeg as a garnish on eggnog or cappuccino.

* If you don’t have nutmeg on hand and a recipe calls for it, the best substitute is mace. Since it’s part of the seed itself, the flavor is close. Otherwise, the flavor outcome will be different, but you could use a touch of pumpkin pie spice, allspice, ginger, cinnamon, or ground cloves.

* Nutmeg goes well with baked or stewed fruit, so try it as a garnish when you cook fruit.

* Sprinkle nutmeg on custard for added flavor and a nice garnish.

* Add a sprinkle of nutmeg to milk-based sauces.

* Try a sprinkle of nutmeg on steamed, stir-steamed, or sautéed spinach or a spinach soufflé.

* One whole nutmeg seed yields 2 to 3 teaspoons of ground nutmeg.

* Add nutmeg to fillings for cannelloni, ravioli or tortellini.

* Add a pinch of nutmeg to mashed potatoes or sweet potatoes.

Herbs and Spices That Go Well with Nutmeg
Cardamom, cinnamon, cloves, ginger, lemongrass, mace

Foods That Go Well with Nutmeg
Proteins, Legumes, Nuts, Seeds: Beef, chicken, eggs, ham, meat (in general), pecans, pork, sausage

Vegetables: Carrots, greens (dark leafy), mushrooms, potatoes, spinach, squash (winter), sweet potatoes, yams

Fruits: Apples, bananas, fruit (in general; fresh and dried), lemon, pumpkin

Grains and Grain Products: Rice

Dairy and Non-Dairy: Cheese (cheddar, Gruyere, pecorino, ricotta), coconut milk, cream, milk

Other Foods: Chocolate, vanilla

Nutmeg has been used in the following cuisines and dishes…
Baked goods (biscuits, cakes, cookies, pastries, pies), cereals (hot, breakfast), cheese dishes (fondues, soufflés), desserts (cheesecake, custards, puddings, drinks (esp. cream or milk-based, i.e. eggnog), egg dishes (quiches), French cuisine, ice cream, Indian cuisine, Italian cuisine, noodle dishes (i.e. macaroni and cheese), pastas, puddings (i.e. rice), sauces (barbecue, béchamel, cheese, cream, pasta, tomato), soups (i.e. cream based), stews (vegetable)

Recipe Links
Classic Custard Pie with Nutmeg https://www.thespruceeats.com/classic-custard-pie-with-nutmeg-3052755

Quick and Easy Drop Cookies with Nutmeg https://www.thespruceeats.com/quick-and-easy-drop-cookies-3059058

Spiced Apple Juice with Cinnamon and Nutmeg https://www.thespruceeats.com/fall-spiced-apple-juice-3051541

Easy Spiced Peach Cobbler https://www.thespruceeats.com/easy-spiced-peach-cobbler-3058942

Garam Masala Spice Mix https://www.thespruceeats.com/garam-masala-spice-mix-recipe-1809291

Pumpkin Banana Bread https://www.thespruceeats.com/pumpkin-banana-bread-recipe-1806113

Carrot Cake with Pineapple https://www.thespruceeats.com/carrot-cake-with-pineapple-3052454

Deep-Dish Shepherd’s Pie with Sweet Potato and Chicken Curry https://www.thekitchn.com/recipe-deep-dish-shepherds-pie-with-sweet-potato-and-chicken-curry-228115

Make-Ahead Ham and Cheese Breakfast Casserole https://www.thekitchn.com/recipe-make-ahead-ham-and-cheese-breakfast-casserole-43364

Super-Soft Snickerdoodle Cookies https://www.thekitchn.com/recipe-super-soft-snickerdoodl-115237

My Favorite Spice Rub (Amazing on Meat and Seafood) https://www.thegarlicdiaries.com/my-favorite-spice-rub-amazing-on-meat-and-seafood/#tasty-recipes-6003

20 Ways to Cook with Nutmeg https://www.epicurious.com/ingredients/our-best-nutmeg-recipes-cake-bread-desserts-spice-gallery

 

Resources
https://www.thespruceeats.com/what-is-nutmeg-1328522

https://www.doesitgobad.com/nutmeg-go-bad/

https://www.thespruceeats.com/nutmeg-recipes-and-cooking-tips-1809314

https://food.ndtv.com/food-drinks/7-incredible-nutmeg-benefits-from-inducing-sleep-to-relieving-pain-1464121

https://nutritiondata.self.com/facts/spices-and-herbs/195/2

https://www.thekitchn.com/inside-the-spice-cabinet-nutmeg-69844

https://www.saveur.com/article/Techniques/Seven-Things-to-Do-with-Nutmeg/

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.

Simplest Pasta Salad

Simplest Pasta Salad

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If you’re looking for a REALLY easy salad to put together, look no further. This salad is fast to assemble, and allows you to include literally any vegetables you have available. They can be chopped fresh vegetables of choice, cooked leftover vegetables, or frozen and thawed vegetables. Literally, whatever you have that you want to include. AND, the dressing is just as flexible. Use your favorite dressing, whatever it is. Just be sure it’s fluid enough to coat your cooked pasta and chopped vegetables without being too thick. If you want to use a thick dressing, it’s advisable to thin it out first with a little liquid that goes with the dressing, such as juice, water or milk of choice. Suggestions are in the written recipe. Below is a video demonstration of how to make this salad, followed by the recipe I used in the video. Experiment with this one!

Enjoy!
Judi

Simplest Pasta Salad
Makes 4 to 5 Servings

1-1/2 cups (3 oz.) uncooked spiral pasta
3 baby carrots, chopped
½ cucumber, peeled and cut into bite-sized pieces
12 sugar snap peas, trimmed and cut in half
6 grape tomatoes, cut in half
½ of a large scallion, chopped

Dressing:
3 to 4 Tbsp extra virgin olive oil
1 Tbsp red wine vinegar
1 Tbsp lemon juice
½ tsp Dijon mustard
1/8 tsp garlic powder (or 1 clove garlic, crushed)
½ tsp dried parsley flakes
¼ tsp dried basil
1/8 tsp dried oregano
pinch of sugar, optional

Cook pasta according to package directions. Drain and cool under running water. Allow to drain well, then transfer the cooked and cooled pasta to a large bowl. Add prepared, chopped vegetables and toss to combine.

Combine dressing ingredients or use your favorite salad dressing. Pour dressing over pasta-vegetable mixture. Toss to combine. The salad may be enjoyed immediately or covered and placed in the refrigerator for an hour to allow flavors to combine. Store any extra salad in a covered container in the refrigerator. Use within 3 days.

Tips: Literally any vegetables may be used in this salad. Leftover cooked vegetables, thawed frozen vegetables, other chopped fresh vegetables such as cauliflower, broccoli, bell peppers, celery, snow peas, zucchini, yellow squash…literally anything you have available that you would like to add to your salad. The scallions may be increased, substituted with sliced red onion, or simply left out if you don’t want onion in your salad.

The above dressing is just a suggestion. Any favorite dressing will work in this salad. However, it is helpful if the dressing is not overly thick. A thinner dressing will coat the pasta and vegetables better. Also, as the salad sits in the refrigerator for a day or more, the pasta will absorb some of the dressing, so you may want to add a little more dressing to compensate for that, or simply add more as needed. Enjoy!

Marjoram

Marjoram 101 – The Basics

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Marjoram 101 – The Basics

About Marjoram
The herb marjoram is also known as sweet marjoram. It is an aromatic herb in the mint family that has been grown in the Mediterranean, North African, and Western Asian regions for thousands of years. It is in the same plant family as oregano, but has a milder flavor. Marjoram is often used to garnish soups, salads, and meat dishes. Marjoram may be used dried or fresh. The flavor is described as being floral and woodsy.

Nutrition and Health Benefits of Marjoram
Marjoram has an impressive list of nutrients. It supplies a good amount of Vitamin K, Vitamin A, Vitamin B6, folate, Vitamin C, iron, calcium, manganese, magnesium, potassium, copper, and even some omega-3 and omega-6 fatty acids.

Marjoram also contains a number of compounds that have anti-inflammatory and anti-bacterial properties. These compounds include: eugenol sabinene, alpha-terpinene, cymene, terpinolene, linalool, cis-sabinene hydrate, linalyl acetate, terpinen-4-ol, and terpineol. Marjoram also contains carotenes, xanthins, and lutein, which are powerful antioxidants. These compounds work together to protect us from free radicals and other harmful molecules that play a role in aging and the development of a number of diseases, such as cancer, diabetes, Alzheimer’s disease, and cardiovascular disease.

The essential oils in marjoram have been found to have anti-fungal and anti-bacterial functions, inhibiting bacteria such as Staphylococcus, E. coli, Shigella, Proteus, and Pseudomonas.

Caution: Medicinal quantities of marjoram should not be ingested during pregnancy since it is known to increase menstrual flow.

How to Select Marjoram
When buying fresh marjoram, the herb will usually be packaged in a clear plastic container. Make sure it looks fresh with a bright color, and is not limp.

Dried marjoram can be found in the spice isle of most grocery stores. Look for the “Best by” date to determine the freshest option available.

How to Store Marjoram
Store fresh marjoram in the refrigerator. Wrap it in a damp paper towel or cloth. Loosely wrap that in plastic wrap or place it in an airtight container. When stored properly, fresh marjoram should last 10 to 14 days.

Another way to store fresh marjoram is to place the stems upright in a jar with the cut side down. Add a little water to the jar, place a plastic bag loosely over the stems and jar, and store it in the refrigerator.

Store dried marjoram in an airtight container in a cool, dry, dark place such as your pantry. For best flavor, use it within six months.

How to Freeze Marjoram
Fresh marjoram may be frozen. Wash the herbs, remove the leaves from the twigs, and chop the leaves, if desired. Allow it to dry completely. Once dry, place it in heavy-duty freezer bags and store them in the freezer. Use within 6 months for best flavor.

Washed and chopped marjoram may also be frozen in ice cube trays. Please a measured amount of your prepared herb in each cube section. Add a small amount of water and freezer. Transfer frozen cubes to an airtight container and return them to the freezer. For best quality use within 6 months. Note that marjoram kept constantly frozen at 0°F will keep safe indefinitely. The flavor may dwindle over time, but it will still be safe to consume.

Dried vs Fresh
Conversion Rate: Dried herbs are more concentrated in their flavors than their fresh counterparts. So, you need less of dried herbs than fresh in a recipe. The conversion rate is: 3 parts of fresh marjoram equals 1 part of dried. Example: 1 tablespoon of fresh chopped marjoram leaves = 1 teaspoon of dried marjoram leaves.

When to Add Marjoram: Since dried marjoram is more concentrated in its flavor, it should be added early in the cooking process. It will slowly release its flavor as it cooks. Since fresh marjoram is more tender and the flavors are not concentrated, add it toward the end of cooking so its flavor is not lost over time.

Raw vs Cooked Foods: When making a dish with raw foods, using fresh marjoram will give you best results. Its mild flavor will blend well with other foods without overpowering them. Also, if you want to add marjoram to a food that is only briefly cooked, like a quick stir-fry, fresh marjoram is called for. Its fresh, mild flavor will be released quickly and adorn your food without being lost over time.

Dried marjoram needs time to rehydrate and release its flavors. It’s more suited for foods that will be cooking for a longer time. Soups, stews, and sauces that will be simmered for a while will fare better with the dried version, since it will need time to release its flavors into the food. If you prefer to use fresh marjoram in foods that need more time to cook, add it at or near the end of cooking.

How to Prepare
Simply wash your fresh marjoram in cool water and shake off excess water. Remove the leaves from the stems and use as desired in your recipe. You may use whole stems with leaves attached when cooking soups, stews, or other foods where you can retrieve the stems before serving. Whole stems should not be served, as they can be a choking hazard.

Quick Ideas and Tips for Using Marjoram
* Try adding marjoram to cooked beans, peas, spinach, cauliflower, tomatoes, potatoes and carrots for a pleasant, aromatic flavor.

* Marjoram is especially good in vegetable soup, so be sure to add some in your next batch!

* Marjoram is good in salad dressings, especially when combined with lemon.

* In Mediterranean countries, marjoram tea is a popular drink. It is known to help relieve nausea and gas, and is believed to have mild antiseptic properties. To make marjoram tea: Boil 1 cup of water. Steep ¼ teaspoon of dried marjoram leaves for 3 minutes. Strain out the leaves and stir in 1 teaspoon of honey. Enjoy.

* When using fresh marjoram, remove the leaves from the twigs when preparing foods to be plated. When adding whole sprigs to soups or stews, remove them before serving (so you’re not serving hard-to-chew twigs to people).

* When using dried marjoram, add it early in the cooking process. The flavor of dried marjoram is concentrated and will slowly release its flavor as the food cooks.

* When using fresh marjoram, add it late in the cooking process, or when the food is finished cooking. Since the flavor of fresh marjoram is not as intense as that of the dried version, it will lose its flavor when cooked for a prolonged amount of time.

Herbs and Spices That Go Well with Marjoram
Basil, bay leaf, cumin, fennel seeds, garlic, oregano, paprika, parsley, rosemary, tarragon, thyme

Foods That Go Well with Marjoram
Proteins, Legumes, Nuts, Seeds:  Beans (esp. green, lima), beef, black-eye peas, chicken, eggs, fish (seafood), lamb, pine nuts, pork, sausage, sugar snap peas, veal, walnuts

Vegetables: Artichokes, beets, bell peppers, cabbage, carrots, cauliflower, chiles, eggplant, greens (deep leafy), onions, parsnips, potatoes, squash (winter and summer), tomatoes and tomato sauce

Fruits: Lemons, olive (esp. green), oranges

Grains and Grain Products: Corn, rice

Dairy and Non-Dairy:  Butter, cheese (cottage, cream, goat, mozzarella, Parmesan)

Other Foods: Capers, oil, vinegar, wine

Marjoram has been used in the following cuisines and dishes…
Bouquets garnis, European cuisines, fines herbs, French cuisine, Greek cuisine, grilled dishes, Italian cuisine, marinades, Mediterranean cuisines, pastas, pizzas, Portuguese cuisine, ratatouille, salad dressings, salads (bean, green, pasta, tomato), sauces (barbecue, butter, marjoram, mushroom, pasta, tomato), soups (bean, onion, tomato, vegetable), spreads, stews, stuffings

Suggested Food and Flavor Combos Using Marjoram
Add marjoram to any of the following combinations…

Capers + green olives + parsley + pine nuts
Chiles + orange

Recipe Links
Sautéed Carrots with Lemon and Marjoram https://www.foodandwine.com/recipes/sauteed-carrots-lemon-and-marjoram

Wine-Baked Chicken Legs with Marjoram https://www.foodandwine.com/recipes/wine-baked-chicken-legs-marjoram

Peppered Cornish Hens and Asparagus with Lemon and Marjoram https://www.foodandwine.com/recipes/peppered-cornish-hens-and-asparagus-lemon-and-marjoram

What is Marjoram Used for? And 2 Great Marjoram Recipes http://theherbexchange.com/what-is-marjoram-used-for-and-2-great-marjoram-recipes/

Marjoram Pea Pesto http://upasigo.com/2018/04/marjoram-pea-pesto-vegan/

Fresh Marjoram Soup https://www.soscuisine.com/recipe/fresh-marjoram-soup-vegetarian

Marjoram Tea https://www.thespruceeats.com/greek-marjoram-tea-1705055

Beef Stew with Dumplings https://www.thespruceeats.com/beef-stew-with-dumplings-481137

Easy Vegan Italian Herb Salad Dressing https://www.thespruceeats.com/vegan-italian-herb-salad-dressing-3377596

Oregano, Rosemary, and Marjoram Vinegar Recipe http://www.eatingwell.com/recipe/250612/oregano-rosemary-marjoram-vinegar/

Marjoram Roasted Potatoes https://www.marthastewart.com/1154116/marjoram-roasted-potatoes

Herbed Peas https://www.food.com/recipe/herbed-peas-216451

Lemony Green Bean Salad with Feta, Red Onion, and Marjoram https://food52.com/recipes/4766-lemony-green-bean-salad-with-feta-red-onion-and-marjoram

Truly Tender Meatballs in Rich Tomato Sauce https://food52.com/recipes/3049-truly-tender-meatballs-in-rich-tomato-sauce

Meg’s Marinated Mushrooms https://food52.com/recipes/11186-meg-s-marinated-mushrooms

 

Resources
https://www.livescience.com/5014-surprising-truths-fruits-vegetables.html

https://www.healthline.com/nutrition/marjoram#what-it-is

https://www.thekitchn.com/whats-the-difference-between-oregano-and-marjoram-243310

https://www.nutrition-and-you.com/sweet-marjoram.html

https://nutritiondata.self.com/facts/spices-and-herbs/193/2

https://www.thespruceeats.com/greek-marjoram-tea-1705055

https://food52.com/blog/12734-fresh-marjoram-and-10-foods-to-pair-it-with

https://www.stilltasty.com/fooditems/index/17656

https://www.herbatorium.com/468/storing-and-preserving-marjoram/

https://www.spiceography.com/cooking-with-marjoram/

https://www.thespruceeats.com/tip-fresh-versus-dried-herbs-912860

https://www.nccih.nih.gov/health/antioxidants-in-depth

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.

Cucumber Salad with Sugar Snap Peas, Tomatoes, and Fresh Basil

Cucumber Salad with Sugar Snap Peas, Tomatoes, and Fresh Basil

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Here’s a salad that is true to my heart. It’s simple, refreshing, delicious, and nutritious! I make it with a simple vinaigrette dressing, but you could use any dressing you prefer. Also, you really don’t need to measure the ingredients. Just add the amount of vegetables you need for the moment and top it with your favorite salad dressing. It’s THAT simple! A video demonstration of my making this salad is below. The written recipe follows the video. Try it sometime!

Enjoy!
Judi

Cucumber Salad with Sugar Snap Peas,
Tomatoes, and Fresh Basil
Makes 3 to 4 Servings

½ of a cucumber, peeled and cut into bite-size pieces (1-1/4 cups)
1 cup sugar snap peas, trimmed and cut in half
6 grape tomatoes, cut in half
½ of a large scallion
3 fresh basil leaves, torn into small pieces

Dressing:
2 Tbsp extra virgin olive oil
1 Tbsp apple cider vinegar (or any vinegar of choice, or lemon juice)
Sprinkle of sea salt, optional

Wash and prepare the vegetables; place them in a large bowl and gently toss to combine. Add dressing ingredients and gently toss to coat the vegetables.

The salad may be eaten right away, or placed in a covered container in the refrigerator for about an hour for the flavors to blend. Store extra salad in a covered container in the refrigerator and use within three days.

Tips: This is a simple salad that’s absolutely “no fuss.” You don’t have to measure ingredients. Just use whatever amount of vegetables you will need for the number of people you need to feed. Adjust the amounts of ingredients according to your personal taste preference. If desired, the scallions may be omitted, or replaced with sliced red onion.

Literally any salad dressing may be used with this salad, although a thinner dressing that will easily coat the vegetables will work best. A creamy ranch, honey mustard, or French dressing would be excellent options.

Cucumbers

Cucumbers 101 – The Basics

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Cucumbers 101 – The Basics

About Cucumbers
Cucumbers, or Cucumis sativus, belong to the same plant family, Curcubitaceae, as melons (such as watermelon and cantaloupe) and squash (including summer and winter squash, such as zucchini and pumpkin). There are hundreds of varieties of cucumbers, with two basic types: slicing (grown for fresh consumption), and pickling (grown for being processed into pickles). Slicing cucumbers are usually larger with thicker skins, while pickling cucumbers are smaller with thinner skins.

We’re used to seeing cucumbers in grocery stores as being long and deep green in color. However, cucumbers come in different colors, sizes, shapes, and textures. Some are white, yellow, or orange in color. They may be short, long, oval or even round in shape. Skins may be smooth and thin or thick and rough.

Cucumbers are believed to have originated in parts of Asia that have warmer climates, including parts of China, India, Sri Lanka, Myanmar, and Thailand. Cucumbers have since been carried around the world and are cultivated anywhere the climate will accommodate them. In the United States, Florida, Michigan, North Carolina, Ohio, and Texas are the top cucumber producers. Despite the amount of cucumbers grown within the United States, since they are such a popular food, much of what is consumed in America is imported from Mexico.

Nutrition and Health Benefits of Cucumbers
Cucumbers are an excellent source of Vitamin K and molybdenum. They also contain a lot of pantothenic acid, copper, potassium, manganese, Vitamin C, phosphorus, magnesium, biotin and Vitamin B1.

Cucumbers are mostly water, and that may be the reason they have received little attention in medical and nutritional research. However, in addition to the ample supply of vitamins and minerals cucumbers contain, they have an impressive list of phytonutrients. Cucumbers contain a wide array of flavonoids, lignans, and triterpenes that provide some important health benefits.

Antioxidant and Anti-Inflammatory Benefits. The majority of the phytonutrients found in cucumbers have been shown to have antioxidant and/or anti-inflammatory effects, either directly or indirectly by influencing enzymes or metabolic pathways. Some of these compounds have been shown to have anti-cancer and also anti-diabetic effects, helping to regulate blood sugar levels.

These compounds have also been the focus of studies related to the prevention of cardiovascular disease. The phytonutrients in cucumbers have been found to reduce the production of reactive oxygen species (ROS) and reactive carbonyl species (RCS) that can be generated during cellular metabolism. This, in turn, helps to protect our blood vessel walls and blood constituents from damage due to these reactive compounds. This action helps to protect us from developing cardiovascular disease.  Furthermore, human studies have shown that subjects taking extracts from cucumber seeds experienced improvement in their blood cholesterol levels (including total cholesterol, LDL, triglyceride, and HDL components). All the more reason not to remove seeds from cucumbers!

Types of Cucumbers
English (Seedless) Cucumbers. English cucumbers are long with a deep green color and thin, slightly bumpy skin. The flesh is firm and juicy. They are either seedless or have very tiny, edible seeds. These are found in the refrigerated produce section and are usually wrapped in plastic to protect their moisture. These cucumbers have a mild flavor. They are best eaten raw and are not the best option for pickling (they will yield a softer pickle).

Field Cucumbers. Field cucumbers are the “usual” cucumber we find in most American grocery stores. They are bigger round than English cucumbers, not as long, and have a thicker skin. These are often waxed after being picked to help protect them from damage during shipment and to ward off mold and moisture loss. Even though the wax is considered to be edible, the skin of these cucumbers is sometimes bitter, so peeling them may be desirable. The seeds in field cucumbers are large, so many recipes call for removing them. However, the seeds are totally edible, so removing them is optional, depending on the recipe.

Gherkin Cucumbers. These are very small cucumbers that are perfect for pickling whole. They are often two inches long or less and easily fit in a jar.

Kirby Cucumbers. Kirby cucumbers are short with bumpy skin. They range in color from yellow to dark green. They are crunchy when eaten raw, and are suitable for pickling. They are often sold as “pickling cucumbers.”

Lemon Cucumbers. Lemon cucumbers are round, yellow, and about the size of a fist. They look more like a lemon than a cucumber. Their skin is thin and they have minimal seeds. They are sweet without the bitterness that most cucumbers have. They can be enjoyed raw and pickled.

Mini Seedless Cucumbers. These are young versions of English cucumbers. They also have thin skins and few seeds, but are crunchier than their full-grown counterparts.

Persian Cucumbers. Persian cucumbers look very much like English cucumbers, except that their length can vary from shorter to longer. Their skins are bumpy like Kirby cucumbers. They have thin skins and a mild flavor. They are excellent in salads and are firm enough to withstand a bit of cooking, like being added to a stir-fry.

How to Select a Cucumber
The best cucumbers are well-shaped, firm, have no blemishes, and are a deep green color. Avoid those that are puffy, with sunken spots, or are wrinkled at the ends.

How to Store Cucumbers
Cucumbers are sensitive to heat, so unless your house is on the cool side, it is suggested that they be kept in the refrigerator. Whole cucumbers may keep for up to 10 days in the crisper drawer of the refrigerator. Once cut, store your cucumber in a sealed container in the refrigerator and use it as soon as possible, within five days.

How to Prepare a Cucumber
Wash your cucumber very well under cool water before cutting into it. Although it is not mandatory (according to the FDA), peeling waxed cucumbers is usually recommended. Cucumbers with thinner skins are often wrapped in plastic and are not waxed, so peeling them is optional, but usually not necessary.

Quick Ideas and Tips for Using Cucumbers
* The seeds of cucumbers are perfectly edible and don’t have to be removed. But if a recipe calls for stuffing the cucumber or removing the seeds for other reasons, you’ll need to do so. Simply cut the cucumber in half lengthwise, and scoop out the seeds with a teaspoon.

* If cucumbers are bitter to you, pair them with a milk-based product (i.e. cheese, yogurt), a sour ingredient (i.e. lemon juice, vinegar), and/or a pinch of sugar.

* If you have a home-grown cucumber or one from a farm market, it does not need to be peeled unless you want to. If you buy cucumbers from the grocery store, they have very likely been coated with wax. According to the FDA, the wax is edible. Know that it’s there. It’s your choice on whether or not to remove the waxed peel.

* To extend the life of pickle juice, buy your favorite jar of pickles. When you’ve finished the pickles, buy some small pickling cucumbers. Wash and slice them, then add them to the jar of brine. Refrigerate, and in a few days, you’ll have a new jar of pickles! This can be done a time or two, but the brine will need to be discarded after that.

* Cucumbers are over 90% water, so no matter how you eat them, they are refreshing.

* Try adding cucumbers to a Caesar salad.

* Stuff cucumbers with tuna salad for an appetizer. You’ll need to remove the seeds first.

* Use sliced cucumbers or cucumber “noodles” as a basis for a salad instead of lettuce.

* Top sliced cucumbers with cream cheese, dill and a small piece of smoked salmon for a quick appetizer.

* Add sliced cucumbers to water for an easy refreshing beverage.

* Even though we treat it as a vegetable, cucumbers are actually fruit.

* Thick skinned cucumbers generally have more seeds while thin skinned cucumbers have fewer seeds.

* Cucumbers are sensitive to ethylene gas, so they should not be stored near apples, avocados, bananas, tomatoes or melons.

* For an easy salad, combine diced cucumbers with sugar snap peas and mint leaves. Toss with a rice wine vinaigrette.

* For a quick gazpacho soup, puree cucumbers, tomatoes, bell peppers and onions. Season with a little salt and pepper and you’re done! If you want a creamy version, stir or blend in a little plain yogurt.

* Add diced cucumber to tuna or chicken salad recipes.

* To make decorative cucumber slices, first run a fork down the sides of the cucumber removing only the skin. When sliced, the cucumber will have scalloped edges.

* Don’t wash your cucumbers until you are ready to eat them. The extra moisture can invite mold.

* Use a vegetable peeler or spiralizer to make cucumber ribbons or noodles for something different in your salad.

* Use fresh cucumber slices in place of chips when enjoying your favorite dip.

* Use cucumber slices as a grain-free cracker replacement. Top them with cheese, spreads, dips, seafood salad, chicken salad, hummus, pesto…you name it!

Herbs and Spices That Go Well with Cucumbers
Anise, basil, borage, capers, caraway seeds, cayenne, celery seeds, chervil, cilantro, curry powder, cumin, dill, garlic, ginger, horseradish, lemongrass, lovage, marjoram, mint (esp. spearmint), mustard, oregano, paprika, parsley, pepper, saffron, salt, savory, seeds (poppy, pumpkin, sesame), tarragon, thyme, turmeric, za’atar

Foods That Go Well with Cucumbers
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), beef, black beans, chicken, chickpeas, eggs, lamb, lentils, peanuts, peas (green), pine nuts, seafood, sesame seeds, tahini, tofu, tuna, walnuts

Vegetables: Arugula, beets, bell peppers, cabbage, carrots, celery, chiles, chives, eggplant, endive, escarole, fennel, greens (salad), jicama, kale, lettuce, mushrooms, onions, potatoes, radishes, scallions, sea vegetables, shallots, spinach, sprouts, tomatoes, watercress

Fruits: Apples, apricots, avocado, citrus fruits, coconut, grapes, lemon, lime, mangoes, melon, olives, orange, papaya, peaches, pears, pineapple, plums, pomegranates, strawberries, watermelon

Grains and Grain Products: Bulgur, couscous, farro, noodles (Asian: soba, udon), pumpernickel bread, quinoa, rice, spelt

Dairy and Non-Dairy: Butter, buttermilk, cheese (i.e. cream, Feta, goat, ricotta, soft white), coconut milk, cream, kefir, milk (dairy and nondairy), sour cream, yogurt

Other Foods: Honey, mayonnaise, mustard (Dijon), oil (esp. olive), sesame sauce, soy sauce, sugar, vinegar (esp. cider, red wine, rice wine, white wine)

Cucumbers have been used in the following cuisines and dishes…
Beverages (i.e. cocktails, sparkling water), crudités, curries, dips, Greek cuisine, Indian cuisine, Middle Eastern cuisines, pesto, pickles, raitas (condiment/dip), salad dressings, salads (chopped, cucumber, Greek, green, pasta), sandwiches, sauces, soups (cucumber, gazpacho, summer, vichyssoise), stews, stuffed cucumbers, summer rolls, tabbouleh, Thai cuisine, tzatziki sauce

Suggested Food and Flavor Combos Using Cucumbers
Combine cucumbers with any of the following combinations…

Almonds + avocados + cumin + mint
Avocados + chiles + chives + lime + yogurt
Avocados + lemon + dill
Basil + garlic + tomatoes
Beets + yogurt
Buttermilk + dill + scallions
Chiles + cilantro + lime + scallions
Chiles + cilantro + peanuts
Chiles + jicama + lime
Cilantro + mint
Coconut milk + mint
Cumin + lime + mint + yogurt
Dill + garlic + vinegar
Dill + mint + yogurt
Dill + salmon
Feta cheese + lemon + mint
Feta cheese + walnuts
Feta cheese + tomato + olive oil + red wine vinegar + oregano
Garlic + herbs (i.e. dill, mint, parsley) + yogurt
Garlic + lemon + olive oil + oregano
Lemon + lime + mint + scallions + tofu
Lime + mango + parsley + red onions
Mint + yogurt
Red onions + olive oil + cider vinegar + dill weed + salt
Rice vinegar + sesame seeds + soy sauce
Strawberries + cream cheese

Recipe Links
High Protein Cucumber and Tomato Salad https://www.theflamingvegan.com/view-post/High-Protein-Cucumber-and-Tomato-Salad

Chickpea Salad with Cucumbers and Tomatoes https://allnutritious.com/chickpea-salad/

77 Cool Cucumber Recipes We’re Very Into https://www.bonappetit.com/recipes/slideshow/cucumber-recipes

Cold Cucumber Soup https://www.tablespoon.com/recipes/cold-cucumber-soup/869d89f8-4716-49a2-af58-b4a66b72045d

Cucumber Caprese Salad https://www.tablespoon.com/recipes/cucumber-caprese-salad/fa4f8535-cd44-4aed-bd4e-59bf9cd83325

Cucumber Ranch Dressing https://www.tablespoon.com/recipes/cucumber-ranch-dressing/abfb70aa-0b40-4bcd-892c-4c0d81adf504

Savory Peach and Cucumber Salad https://www.bonappetit.com/recipe/savory-peach-and-cucumber-salad

Bread and Butter Pickles https://www.bonappetit.com/recipe/bread-and-butter-pickles-3

Falafel Fritters Bowl with Cucumbers and Yogurt Sauce https://www.bonappetit.com/recipe/falafel-fritters-bowl-with-cucumbers-and-yogurt-sauce

Strawberry-Cucumber Salad with Lemon Cream https://www.bonappetit.com/recipe/strawberry-cucumber-salad-with-lemon-cream

Classic Dill Pickles https://www.bonappetit.com/recipe/classic-dill-pickles

Raw Beet and Cucumber Salad https://www.bonappetit.com/recipe/raw-beet-and-cucumber-salad

33 Cucumber Recipes That Aren’t All Salads https://www.self.com/gallery/how-to-cook-with-cucumbers

50+ Cool as a Cucumber Recipes https://www.cookinglight.com/food/in-season/cucumber-recipes

Cucumber Guacamole https://producemadesimple.ca/cucumber-guacamole/

Cucumber Salsa https://producemadesimple.ca/cucumber-salsa/

Cucumber Noodle Salad https://producemadesimple.ca/cucumber-noodle-salad/


Resources
https://harvesttotable.com/sliced-cucumber-flavor-matches/

https://u.osu.edu/chowline/2014/02/17/wax-off-wax-on-waxed-produce-ok/

https://producemadesimple.ca/what-do-cucumbers-go-well-with/

https://producemadesimple.ca/cucumbers/

https://www.thespruceeats.com/cucumber-varieties-4069657

https://www.healthycanning.com/pickling-versus-slicing-cucumbers

https://www.thekitchn.com/the-best-place-for-storing-cucumbers-173142

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=42#purchasequalities

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.