Hi there! We thought we would add some of our nutritional notes and recipes to the blog as a resource for you. They are in alphabetical order.
Enjoy!
Asparagus
*High in levels of the antioxidant glutathione
* May remedy progression of cataracts
* Strong anti-cancer activity
* Enhances function of uricnary tract
Recipe: Roasted Asparagus Recipe (Serves 4)
1 pound asparagus, woody ends trimmed
2 tablespoons olive oil
Salt & freshly ground black pepper
- Position a rack in the center of the oven and preheat the oven to 450 degrees
- Rinse the asparagus and dry it with paper towels. Arrange the asparagus in a shallow baking dish in a single layer with the tips all facing in the same direction for easier serving.
- Drizzle the olive oil over the asparagus spears and roll them in the pan until they are coated. Sprinkle salt and pepper over the asparagus.
- Bake the asparagus until the spears are lightly browned, just tender, and easily pierced with the tip of a knife, 5 to 10 minutes. (thicker spears will take longer than thin ones) Serve hot or at room temperature.
Basil
Basil leaves contain many essential oils which have anti-inflammatory and anti-bacterial properties. It is high in beta-carotene, vitamin A, lutein and zea-xanthin. It also has vitamin K which is essential for many coagulant factors in the blood and plays a vital role in strengthening bones. Basil is an excellent source of iron. It is low in calories and has no cholesterol.
Recipe: Fresh Basil Pesto (Yields 1 cup)
2 cups | Fresh basil leaves, packed |
1/2 cup | Freshly grated Parmesan-Reggiano cheese |
1/2 cup | Extra virgin olive oil |
1/3 cup | Pine nuts or walnuts |
3 med | Garlic cloves, minced |
Salt & pepper to taste |
Combine the basil in with nuts, pulse a few times in a food processer. (If using walnuts that are not chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few more times.
Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and pepper to taste.
**Serve with pasta, or over baked potatoes, or spread over toasted baguette slices.
Broccoli Leaves
Q. Are broccoli leaves edible?
A. Yes. Broccoli leaves can be prepared like Greens. If the broccoli is mature, it can be cooked like Cabbage and if young, it can be steamed. Broccoli leaves have a much higher vitamin A content than either the buds (flowers) or the stalks.
Dr. Amy Simmone, University of Florida Food Safety Specialist and native of Thailand, states that in her country broccoli leaves are stir-fried or sautéed with garlic and oyster sauce and served with rice. She says that broccoli leaves taste a bit like young tender collard greens. Personally, I have not eaten them but I do eat the flowers and stalks because of the amount of vitamin A in them.
If you choose to eat broccoli leaves, you will find that there is significantly more vitamin A (16,000 IU per 100 grams) verses flower clusters (3,000 IU per 100 grams) or the stalks (400 IU per 100 grams).
Vitamin A helps your eyes see normally in the dark, promotes the growth and health of cells and tissues throughout your body, protects you from infections by keeping the skin and tissues in your mouth, stomach, intestines, respiratory, genital, and urinary tracts healthy. Vitamin A also works as an antioxidant in the form of carotenoids, and may reduce your risk for certain cancers and other diseases of aging.
Marjorie Moore, PH.D.
County Extension Director/Family and Consumer Sciences Agent IV
Recipe: 1)Wash and remove large stems of broccoli leaves. Boil in salted water. Reduce heat to simmer for 1-2 min. Drain and let cool. Squeeze leaves gently and chop them. 2)Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add chopped broccoli leaves and stir to prevent from sticking. Cook about 5 minutes. Make a space in the middle of the pan, add 1 teaspoon olive oil to this space and add garlic and onions. Cook until garlic is done. Mix everything together and continue cooking until flavors marry. 3)Can be served tossed with pasta and olive oil. Adjust the seasoning with salt. Plate the pasta and broccoli and sprinkle generously with shredded parmesan.
Carrots
Carrots are rich in beta-carotene and alpha-carotene, antioxidant compounds that fight free radicals. Free radicals contribute to conditions ranging from cancer to heart disease to macular degeneration.
Beta-carotene also converts to Vitamin A which helps improve and protect your vision.
Experiments have shown that eating 4 to 6 servings of carrots weekly helps reduce the risk of kidney, ovarian, lung, and skin cancer.
The director of Maziner Center for Wellness and Anti-Aging Medicine in Cherry hill, NJ recommends eating 2 carrots daily for improving overall health.
Raw or Cooked?
Both are great but cooking slightly does help the fibrous carrot to release more of its beta-carotene. Juicing also breaks up the fiber helping the release to occur.
*Red carrots are richer in lycopene
*Yellow carrots are richer in lutein than orange carrots
Celery
* Alkaline food which helps to neutralize acids in the body
* An organic sodium food that helps keep the muscles, joints, and knees limber. The organic sodium helps keep calcium in the bones.
* Contains eight different families of anti-cancer compounds, such as phthalides and polyacetylenes that help detoxify carcinogens.
* Low in calories, high in roughage and water
* Conventionally grown celery is one of the most chemically altered food crops so choose organically grown.
* Can be used in all kinds of soups and salads. Celery makes a good snack-use with a dip or stuff with pimento cheese.
* Aids in digestion
Chard
* Good source of Vitamin K, A, and C, iron, magnesium, manganese and potassium
Recipe: Stir-Fried Chard
1 Tbs olive oil
2 garlic cloves, minced
1 lb Swiss chard, trimmed & coarsely chopped
2 tsp soy sauce
2 drops Tabasco sauce (optional)
**Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook 1 minute. Gradually add chard; as one batch wilts, add another. Cook over medium heat, stirring often, until tender and most of the liquid evaporates, about 10 minutes. Add remaining ingredients and stir to combine.
Cilantro
Helps with the elimination of mercury from the body. Cilantro can kill salmonella and other pathogens. It is more lethal to salmonella than gentamicin, a drug to treat salmonella poisoning.
Daikon
Ø Low in calories
Ø Rich in digestive enzymes
Ø High in vitamin C
Ø Leaves are rich in vitamin A
(The most popular vegetable grown in Japan!)
Recipe:
1 lg or 2 sm | Daikon |
1 lg or 2 sm | Carrots |
1 lg or 2 sm | Green onions |
2 Tbs | Olive oil |
Salt & pepper to taste |
Peel daikon root and carrots. Thinly slice daikon, carrots and green onion on a cutting board. Cut leaves (1/4 from the end) and thinly slice also.
Put olive oil in large stir-fry pan. Put all ingredients in the pan and stir to coat veggies with oil. Cook until daikon roots and carrots are slightly browned and greens are tender.
Kale
Ø Kale is high in calcium and the calcium in kale is absorbed by the body much better than from milk
Ø Kale is high in lutein and helps prevent macular degeneration
Ø Its anti-estrogen and anti-cancer effect helps prevent breast and colon cancer
Ø High in vitamin A, iron, and folic acid
Ø Beneficial to the digestive and nervous systems
Recipe:
1 bunch kale
2 Tbs light extra virgin olive oil
1 large pinch of crushed red pepper flakes or dash of Tabasco
3 cloves of garlic
Salt & freshly ground pepper
Slice kale leaves in half. Heat the oil in a deep skillet. Add red pepper and sliced or crushed garlic. Cook for 30 seconds (stirring). Add kale and sauté until tender. Remove from heat and season to taste with salt and pepper.
(Can also be steamed with a little salt)
Peanuts (dry roasted)
Roots
· Spread peanuts out on a baking sheet
· Heat oven to 350 degrees
· Roast peanuts for about 15 min
· Check to be sure they are not turning too dark
· They may be good salted or unsalted. (You sprinkle olive oil over them so salt will stick)
Roots
Roots are strongly supportive of the immune system.
Carrots are an excellent source of Vitamin A (beta carotene) which may help in the prevention of cancer, reduces the odds of developing cataracts and macular degeneration, slows the aging process, etc. In one study a carrot a day slashed stroke rates in women 68%.
Sweet Potato is a blockbuster source of beta carotene (Vitamin A), Vitamin C, B6, and Potassium. They have been linked to preventing heart disease, cataracts, strokes, and numerous cancers.
Recipe: Oven Roasted Roots
Ingredients: Carrots, rutabagas, sweet potatoes, garlic, onion, beets, daikon, olive oil, salt and pepper. You may use any or all of the above.
Preheat oven to 400º (rack in center)
Wash, peel and cut vegetables into chunks, slices, or wedges. Place in pan and scatter garlic cloves over, drizzle with olive oil, and toss to coat. Add salt and pepper. Roast, stirring occasionally, until tender and slightly browned, (about an hour). Serve hot.
