Superfood: Protein Rich Eggs

Kristi Tamaki, Dietetic Intern,  Oregon Health and Science University

Jamie Lee, RD, LD with HealthFull Nutrition,
Expert nutritional services located within OAC’s RiverPlace location

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“I do not like green eggs & ham, I do not like them Sam I am!” You may not like green eggs & ham, you may not like them just like Sam. However you like them, there’s a way to cook superfood eggs, any time-of-day!

The incredible, edible egg can be incorporated into breakfast, lunch, dinner, and even dessert!  Eggs are a versatile, and complete source of protein, which means they contain all the amino acids necessary for growth that meat sources may not. Enjoy an egg a day to benefit from all of the superfood nutrients they have to offer.

Here’s a Tip: What’s the secret to a making a poached egg without breaking it? Pour a little bit of vinegar into water that’s barely simmering—this trick prevents the egg from breaking apart every time!

Did you know?  An egg yolk is what keeps mayonnaise from separating into vinegar and oil.

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Breakfast (or Anytime!) Pizza

Makes one 12” inch pizza

As is tradition, your family can individualize this pizza based on what produce is left in the fridge, or whether or not they’re meat-eating or vegetarian. Either way, have fun with it! It’s a great opportunity to serve kids pizza for breakfast.

• 1 batch of homemade or store-bought pizza dough
• All purpose flour for dusting
• Kosher salt
• 3 strips bacon
• ¼ cup grated Parmesan cheese
• 1 cups grated mozzarella cheese
• 3 large eggs
• Freshly ground black pepper
• 1 tablespoon minced flat-leaf parsley
• 1 tablespoon minced chives
• 1 scallion, thinly sliced
• ½ shallot, minced

1. Prepare your dough as necessary using flour to prevent sticking.
2. Adjust the oven rack to the lowest position. Preheat the oven to 500 degrees
3. Fry the bacon in a large sauté pan over medium-high heat until crisp. Cool on a paper -towel-lined plate; roughly chop.
4. Generously dust the surface of a sheet pan or cookie sheet with flour and place the stretched dough on it.  Shake the pizza peel slightly to make sure the dough is not sticking. Carefully lift any sections that are sticking and sprinkle a bit more flour underneath.
5. Sprinkle the dough with the Parmesan, mozzarella and bacon. Crack the eggs over the top and season with salt and pepper.
6. Place the baking sheet in the oven and bake for 8 to 10 minutes, rotation after 5 minutes. When the crust is golden, the cheese is melted and the egg yolks are cooked, use the peel to transfer the pizza to a cutting board. Sprinkle half of the parsley, chives, scallions and shallot on top. Let cool for 2 minutes, slice and serve immediately.

 SOURCE

Smitten Kitchen

NUTRITION FACTS

Calories: 210 Calories from Fat: 60, Total Fat: 7g (11%), Sat Fat: 2.5g (13%), Trans Fat: 0g, Cholesterol: 75mg (25%), Sodium: 670mg (28%), Total Carbohydrate: 27g (9%), Dietary Fiber: 1g (4%), Protein: 10g, Vitamin A: 10%, Vitamin C: 2%, Calcium: 15%, Iron: 10%

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Spicy Scrambled Eggs

Serves 4

• 3 tablespoons butter or neutral oil, like corn or canola
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• ½ cup trimmed and roughly chopped scallions
• 1 jalapeño or other fresh chili, stemmed, seeded and minced, or to taste
• Salt and pepper to taste
• 8 eggs
• 1/3 cup chopped fresh cilantro leaves.

1. Put butter or oil in a skillet, preferably nonstick, and turn heat to medium-high. Add garlic, ginger, scallions, chili and a sprinkling of salt and pepper. Cook, stirring occasionally, until garlic begins to color, about 3 minutes. Remove from heat and let cool for about 5 minutes.
2. Beat eggs lightly with a little more salt and pepper. Return pan to medium-high heat and add eggs. Stir occasionally, until curds begin to form, then remove from heat and stir to break up curds. Return to heat and repeat, stirring occasionally until mixture begins to clump. Cook and stir until eggs are creamy and thick but not dry: they will continue to cook under their own heat after you remove them from pan, so stop a moment short of your desired consistency.
3. Stir in cilantro and serve immediately.

SOURCE

The New York Times

NUTRITION FACTS

Calories: 306, Calories from Fat: 228, Total Fat: 25g (39%), Sat Fat: 5g (27%), Trans Fat: 1g, Cholesterol: 429mg (143%), Sodium: 345mg (14%), Total Carbohydrate: 5g (2%), Dietary Fiber: 1g (2%), Sugars: 3g,Protein: 14g, Vitamin A: 18%, Vitamin C: 9%, Calcium: 10%, Iron: 10%

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Egg Drop Soup

Serves 4

• 4 cups chicken broth, divided
• 1/8 teaspoon ground ginger
• 2 tablespoons chopped fresh chives
• ¼ teaspoon salt
• 1 ½ tablespoons cornstarch
• 2 eggs
• 1 egg yolk

1. Reserve ¾ cup of chicken broth and pour the rest into a large saucepan.  Stir the salt, ginger, and chives into the saucepan, and bring to a roiling boil.  In a cup or small bowl, stir together the remaining broth and cornstarch until smooth.  Set aside
2. In a small bowl, whisk the eggs and egg yolk together using a fork. Drizzle egg a little at a time from the fork into the boiling broth mixture.  The egg should cook immediately.  Once the eggs have been dropped, stir in the cornstarch mixture gradually until the soup is the desired consistency.

SOURCE

Allrecipes.com

NUTRITION FACTS

Calories: 61 Calories from Fat: 32, Total Fat: 3.6g (6%), Sat Fat: 1.2g (6%), Trans Fat: 0g, Cholesterol: 157mg (52%), Sodium: 183mg (7%), Total Carbohydrate: 3.2g (1%), Dietary Fiber: 0.1g (<1%), Protein: 3.9g, Vitamin A: 5%, Vitamin C: 1%, Calcium: 3%, Iron: 6%

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Chocolate-Chile Meringue Cookies

Makes 36 cookies

• 6 oz. semisweet or bittersweet chocolate, chopped
• 2 large egg whites
• 1/2 cup sugar
• 2 Tbs. ancho chile powder (optional)
• 1 tsp. lime juice
• 1/2 tsp. vanilla extract
• 1/2 tsp. ground cinnamon
• 1 cup chopped pecans or walnuts (3.5 oz.)
• Confectioners’ sugar, optional

1. Preheat oven to 350F. Line 2 large baking sheets with parchment paper or nonstick sheet pan liners.
2. Melt chocolate in microwave on medium power 30 seconds. Stir, and heat 30 seconds more. Continue heating and stirring until chocolate is completely melted.
3. Beat egg whites with electric mixer on medium speed until soft peaks form. Gradually add sugar. Increase beater speed to high. Whip until stiff peaks form when beaters are raised. Add chile powder (if using), lime juice, vanilla and cinnamon; beat briefly to mix.
4. Gently fold melted chocolate into egg whites with rubber spatula, leaving some streaks of white. Fold in nuts.
5. Drop batter by teaspoonfuls 1 1/2 inches apart onto prepared baking sheets. Bake 10 minutes. Cool cookies on baking sheets, and dust with confectioners’ sugar, if desired. Store in airtight container.

TIP: Use the egg whites for meringue cookies and use the yolks for some homemade pudding

SOURCE

Vegetarian Times

NUTRITION FACTS

Calories: 60 Calories from Fat: 35, Total Fat: 4g (6%), Sat Fat: 1.5g (8%), Trans Fat: 0g, Cholesterol: 0mg (0%), Sodium: 0mg (0%), Total Carbohydrate: 6g (2%), Dietary Fiber: 1g (4%), Protein: 1g, Vitamin A: 0%, Vitamin C: 0%, Calcium: 0%, Iron: 2%

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Chocolate Pudding

Serves 4

• 1/2 cup sugar
• 2 tablespoons cornstarch
• 4 ounces fine-quality bittersweet chocolate (not unsweetened)
• 1 1/3 cups milk
• 1 large egg yolk
• 1 tablespoon unsalted butter
• 1/4 teaspoon vanilla

1. In a heavy saucepan whisk together sugar, cornstarch, and a pinch salt. Chop chocolate and add to sugar mixture. In a bowl whisk together milk and egg yolk and gradually whisk into chocolate mixture. Bring mixture just to a boil over moderate heat, whisking constantly, and boil 1 minute, whisking. Remove pan from heat and whisk in butter and vanilla.
2. Divide pudding between two 8-ounce ramekins. Chill puddings in freezer, surfaces covered with plastic wrap, until cooled, about 30 minutes.

SOURCE

Epicurious.com

NUTRITION FACTS

Calories: 350 Calories from Fat: 140, Total Fat: 16g (25%), Sat Fat: 9g (45%), Trans Fat: 0g, Cholesterol: 55mg (18%), Sodium: 35mg (1%), Total Carbohydrate: 47g (16%), Dietary Fiber: 0g (0%), Protein: 6g, Vitamin A: 6%, Vitamin C: 0%, Calcium: 10%, Iron: 6%

Superfood: Spring Asparagus

Kristi Tamaki
Dietetic Intern,  Oregon Health and Science University

Jamie Lee, RD, LD with HealthFull Nutrition,
Expert nutritional services located within OAC’s RiverPlace location

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DID YOU KNOW that research shows fresh asparagus spears have protective benefits against alcohol toxins? The minerals and amino acids in asparagus extract may help protect your liver cells, thereby staving off a hangover. Asparagus also serves as a diuretic and laxative due to the fiber it provides. Just half a cup contains notable amounts of Vitamins A and C, Folate! If you feel like mixing it up, add a little color to your dish by trying out white and purple varieties. The white variety, or “edible ivory,” is tender and a little less bitter than common green asparagus.

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Shaved Asparagus and Mint Salad

Serves 4

• 1 bunch asparagus
• 1 handful toasted, crushed hazelnuts
• 1 tablespoon chopped mint
• 3 tablespoons freshly squeezed lemon juice
• 2 tablespoons Sherry vinegar
• 1 teaspoon honey
• 3 tablespoons extra virgin olive oil
• Parmesan shavings

1. Using a vegetable peeler, shave the asparagus lengthwise to create strips.  Toss with hazelnuts and mint.
2. Wisk together lemon juice, vinegar, honey, and olive oil.  Pour over asparagus and mix with salt and pepper to taste.  Shave parmesan on top.

Nutrition Facts:  Calories: 230, Calories from Fat: 181, Total Fat: 21g (32%), Sat Fat: 3g (16%), Trans Fat: 0g, Cholesterol: 6mg (2%), Sodium: 109mg (5%), Total Carbohydrate: 7g (2%), Dietary Fiber: 3g (11%), Sugars: 3g, Protein: 6g, Vitamin A: 11%, Vitamin C: 10%, Calcium: 11%, Iron: 13%

Source: Food52.com

Roasted Asparagus with Lemon

Serves 12

• 2 bunches asparagus, trimmed (about 2 pounds)
• 1/4 cup salt-packed capers, rinsed well, soaked, and drained
• 2 tablespoons extra-virgin olive oil
• Sea salt
• 1/4 teaspoon crushed red-pepper flakes
• Garnish: lemon wedges

1. Preheat oven to 425 degrees. Arrange asparagus and capers evenly on 2 rimmed baking sheets. Drizzle with oil, turning asparagus to coat. Season with salt, and sprinkle with red-pepper flakes. Roast, shaking sheets once, until asparagus is crisp-tender and golden at the tips, 12 to 16 minutes. Let cool slightly. Serve warm or at room temperature. Garnish with lemon wedges.

Nutrition Facts: Calories: 115, Calories from Fat: 63, Total Fat: 7g (10%), Saturated Fat: 1g (4%), Cholesterol: 0g, Sodium: 170mg (57%), Total Carbohydrate: 10g, Dietary Fiber: 5g (16%), Protein: 6g, Vitamin A: 31%, Vitamin C: 35%, Calcium: 4%, Iron: 16%

Source: Martha Stewart Living

Fresh Salmon & Asparagus Pasta

Serves 4

• 1 small bunch thin asparagus, trimmed
• 8 oz. thin spaghetti
• 1.5 Tbsp butter
• 2 Tbsp Parmesan cheese, grated
• 1/4 tsp lemon pepper
• Freshly cooked Salmon, cut into small pieces
• Salt & black pepper to taste

Baked Garlic Salmon

• 2/3 lb. fresh salmon fillet
• 2 large cloves garlic, minced
• 1/2 tsp parsley
• kosher salt & freshly cracked black pepper
• non-stick cooking spray

1. Preheat oven to 450 degrees. Spray baking sheet with cooking spray and place salmon skin side down. Season salmon liberally with salt & black pepper. Add parsley & minced garlic. Bake 10-12 minutes until flaky.
2. Bring large pot of water to a boil. Add cut asparagus and cook until tender but firm, 1-3 minutes. Scoop out the asparagus and put in an ice bath to stop cooking. Add pasta to pot of boiling water and cook until desired firmness. Drain when done.
3. Meanwhile, melt butter in skillet. Add asparagus tossing just to coat. Add lemon pepper, pasta, salmon, Parmesan cheese and freshly cracked black pepper. Toss and serve hot.

Nutrition Facts:  Calories: 316, Calories from Fat: 135, Total Fat: 15g (21%), Sat Fat: 5g (21%), Cholesterol: 62mg (21%), Sodium: 107mg (4%), Total Carbohydrate: 21g, Fiber: 3.4g (11%), Protein: 24g, Vitamin A: 21%, Vitamin C: 83%, Calcium: 7%, Iron: 19%

Source: Delish-blog.com

Cream of Asparagus Soup

• 2 tablespoons butter
• 2 tablespoons flour
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 2 cups milk
• 3/4 pound fresh asparagus
• boiling water
• salt and pepper to taste

1. Make the white sauce: Melt butter in a saucepan over low heat. Blend in flour, 1/2 teaspoon salt and 1/8 teaspoon pepper. Stir until smooth. Add milk; cook, stirring constantly, until mixture thickens and begins to bubble.  Set aside.

2. Wash asparagus and cut in 1/2-inch pieces. Cook asparagus in a small amount of boiling water until tender, about 5 minutes. Drain, reserving the cooking liquid. Set aside a few of the asparagus tips or pieces aside for garnish, if desired. Mash or blend remaining asparagus; set aside. Add enough boiling water to cooking liquid to make 1 cup; add white sauce and pureed asparagus. Heat thoroughly; season to taste with salt and pepper. Add whole asparagus pieces and serve.

Nutrition Facts:  Calories: 92, Calories from Fat: 27, Total Fat: 3g (4%), Sat Fat: 2g (8%), Cholesterol: 10mg (3%), Sodium: 364mg (15%), Total Carbohydrate: 10g, Dietary Fiber: 2g (6%), Protein: 7g, Vitamin A: 20%, Vitamin C: 14%, Calcium: 17%, Iron: 7%

Source: About.com

Eat Your Chocolate: It’s Good For You!

Check out some of our favorite recipes this month, incorporating Chocolate: November’s superfood! Don’t forget to stop by the New Leaf Bistro throughout November to try our Nutty Choco Banana Boost Smoothie & pick up recipe handouts.

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Mexican Mole Turkey With Chocolate Chili Baste

8 servings

Ingredients

• 1/2 tablespoon chili flakes
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• 1 teaspoon ground anise
• 1/2 teaspoon ground cloves
• 1 tablespoon cracked black peppercorns
• 2 tablespoons peanut or vegetable oil
• 4 cloves garlic, crushed
• 3 1/2 ounces ground almonds
• 2 tablespoons brown Sugar — softened
• 7 ounces dark chocolate — melted
• 4 1/2 pound turkey crown — skin removed
• 1 3/4 ounce sesame seeds

Preparation

Put all spices in a non-stick frying pan on medium heat, and heat just until spices become fragrant, stirring frequently, about one minute. Transfer to a bowl, and set aside.

Return pan to stove, lower heat. Add peanut oil, garlic, ground almonds and sugar; cook over a gentle heat, lightly toasting almonds. Add chocolate, spices and enough hot water to make a thick paste. Cook two minutes. Cool. Place in a bowl, cover and refrigerate overnight.

Pre-heat oven to 400F. Rub chocolate paste all over turkey crown, massaging it into flesh. Put turkey in roasting pan and drizzle with oil. Place in oven, cook for 20 minutes per pound. Brush with more paste during cooking.

Towards final 10 minutes of cooking, brush with baste and sprinkle with sesame seeds, then finish cooking.

Tips

Turkey cooked in mole sauce is a staple of Mexican cooking and has been enjoyed since the time of the Aztecs. A turkey crown is a whole turkey with the legs removed.

Source:  CDKitchen.com

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STRAWBERRY SALAD WITH BALSAMIC DRESSING

2 servings

Ingredients

• 2 cups arugula (or any salad leaves)
• 2 cups strawberries, halved
• 1/2 cucumber
• 1/4 cup Stilton cheese, with black pepper, crumbled
• 100 ml balsamic vinegar
• Sugar to taste
• 1 oz. dark chocolate, 75% pure

Preparation

Divide the arugula between the plates. Slice the cucumber lengthways, seed and slice into halfmoons. Arrange the Stilton, cucumber and strawberries on the rocket. Drizzle dressing on top.

To make the dressing: Place balsamic vinegar in a saucepan, add sugar and dissolve over a gentle heat. Remove from heat and stir in 2 squares of chocolate. Leave to cool at room temperature. Do not refrigerate or dressing will solidify.

Source: Food.com

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CROSTINI WITH GORGONZOLA, PEARS AND CHOCOLATE

4 servings

Ingredients

• 4 ounces dark chocolate
• 8 slices of crusty bread
• 6 ounces Gorgonzola cheese, room temperature
• 2 ripe pears, cored and thinly sliced
• White pepper
• Hazelnuts, toasted and crushed

Preparation

Toast both sides of bread slices. Melt the 4 ounces of chocolate in the microwave or over a double boiler. Reserve.

Spread the Gorgonzola on each piece of bread and top with a few slices of pear and a pinch of white pepper. Drizzle the chocolate over the top and garnish with a few bits of crushed hazelnuts.

Source: Venchi.ro

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VEGETARIAN CHOCOLATE CHILI

6 servings

Ingredients:

• 2 medium dried ancho chiles
• 1 dried chipotle chile
• 1 teaspoon cumin seeds, toasted
• 1 teaspoon dried oregano, crushed
• 1/8 teaspoon cinnamon
• 1-1/2 teaspoons salt
• 2 tablespoons olive oil
• 2 medium onions, chopped
• 4 garlic cloves, minced
• 3 zucchini and/or yellow squash, cubed
• 3/4 pound kale, stems, ribs discarded, leaves chopped
• 1 teaspoon grated orange zest
• 1/8 teaspoon sugar
• 1 ounce unsweetened chocolate, grated
• 1 (14.5-ounce) can whole tomatoes
• 1-1/4 cups water
• 3 (15-ounce) cans pinto bean

Preparation:

Rinse, dry, cut lengthwise and remove the seeds from the dried ancho  and chipotle chiles. Heat chile peppers in a skillet flat on both sides over medium heat until just tender, about 30 seconds. Cut into small pieces. (Caution: don’t breathe the vapors rising up from the skillet.)

Combine chile peppers and cumin seeds in a grinder and process until finely ground. A mortar and pestle can be used as well. Combine chile mixture with oregano, cinnamon and salt.

Heat oil in a large pot and saute onions unto softened. Mix in garlic and cook, stirring, 1 to 2 minutes. Stir in chile mixture and cook 30 seconds. Add zucchini and kale and cook 5 minutes, covered. Stir in orange zest, sugar, chocolate, tomatoes and juice, and water.

Cover and cook 15 minutes or until vegetables are tender, stirring chili often. When vegetables are cooked through, add beans and cook another 5 minutes. Season with salt. Serve warm.

Source: Sheknows.com

 

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CHOCOLATE FONDUE

2 servings

Ingredients

• 3 ounces bittersweet chocolate, chopped
• 2 tablespoons heavy cream
• 1 tablespoon brewed espresso, (see Kitchen Tip)
• 1/2 teaspoon vanilla extract
• Pinch of salt
• 1 banana, peeled and cut into 8 pieces
• 8 1-inch chunks fresh pineapple
• 4 strawberries

Preparation

Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until almost melted. Remove from the heat and stir until the chocolate melts completely.

Add cream, espresso, vanilla and salt

Pour the chocolate mixture into a serving bowl.  Serve with fruit.

Tips

If you don’t have an espresso maker, look for instant espresso powder at your supermarket.

No double boiler? Mix chocolate and other ingredients together in microwave safe bowl and heat on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes.

Source: EatingWell.com

Hazelnuts: October’s Superfood!

 

Check out some of our favorite recipes this month, incorporating Hazelnuts: October’s superfood! Don’t forget to stop by the New Leaf Bistro throughout October where hazelnut specials will be featured & recipe handouts are available for quick & easy home preparation.

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HOMEMADE NUTELLA (CHOCOLATE HAZELNUT SPREAD)

Makes 2 cups

Ingredients

• 1 1/2 cup hazelnuts, toasted and skinned
• 1/3 cup organic, raw cacao powder (or organic cocoa powder)
• 2/3 cup powdered sugar, preferably organic
• Pinch of sea salt
• 2 tablespoons hazelnut oil

Preparation

Toast the hazelnuts on a cookie sheet at 350 degrees for 10 minutes or until the brown skin covering the nuts loosens. Rub the toasted nuts in a dish towel to remove the skins.

Place toasted and skinned nuts in a food processor. Process the nuts until they turn into a smooth paste.  When the nuts have been processed into hazelnut butter, add the powdered sugar, cacao/cocoa and sea salt. Process again until smooth. Add the oil and process once more. Your homemade Nutella should now have a spreadable consistency.

Transfer your chocolate hazelnut spread to an airtight container. Serve warm or at room temperature to maintain spreadability. Keep refrigerated.

Serve with fresh fruit, pancakes or ice cream.  

Source:  Healthy Green Kitchen http://www.healthygreenkitchen.com/

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HAZELNUT BANANA SMOOTHIE

4-6 Servings

Ingredients

• 4 medium bananas, peeled and sliced into 1/2 inch pieces
• 6 tablespoons light brown sugar
• ¼ cups hazelnuts
• 1 cup ice cubes
• ¼ cups milk
• 2 tablespoons chopped hazelnuts, for garnish

Preparation

Place the sliced bananas in a sealed plastic bag and put them in the freezer for 1 hour. Place the brown sugar and 1/4 cups hazelnuts in a blender and grind together until fine. Place the frozen bananas, ice cubes, and milk  in the blender with the sugar and nut mixture. Blend until smooth. Pour the smoothies into 4 goblets or tall glasses.

Garnish with hazelnuts, if desired. Serve immediately.

Source: Earrelaphant  http://www.earrelaphant.com/

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WARM MUSHROOM SALAD WITH HAZELNUTS

4 servings

Ingredients

• ½ cup hazelnuts
• 2 tablespoons finely diced shallots
• 3 tablespoons sherry or wine vinegar
• 2 pounds sliced assorted mushrooms
• 9 tablespoons extra-virgin olive oil
• 2 tablespoons unsalted butter
• 6 ounces salad greens
• 1 teaspoon fresh or dried thyme
• ¼ cup sliced shallots
• ¼ pound pecorino (or Parmesan)

Preparation

Preheat the oven to 375°F. Toast the hazelnuts on a baking sheet for 8 to 10 minutes. Rub nuts in a dish towel to remove skins then let cool. Chop the hazelnuts coarsely.

Whisk the shallots, vinegar, ½ teaspoon salt together in a bowl and let sit for five minutes before whisking in 5 tablespoons olive oil.

Heat a large sauté pan over medium-high heat. Add 2 tablespoons olive oil and 1 tablespoon butter until the butter foams. Add ½ the mushrooms, ½ the thyme and salt and pepper. Sauté the mushrooms for 5 minutes, until they’re softened but not limp.

Transfer mushrooms to a plate then repeat with the second ½. When they are cooked, return the first ½ of the mushrooms to the pan then toss in sliced shallots, cooking for 2 minutes.

Spread salad greens and fresh herbs on a plate. Spoon hot mushrooms over the salad greens. Pour ¾ of the vinaigrette in the sauté pan and swirl it in the pan until heated. Season it with ¼ teaspoon salt and freshly ground black pepper. Toss with salad.

Use a vegetable peeler to shave cheese over the salad. Sprinkle with hazelnuts.

Source: Smitten Kitchen  http://smittenkitchen.com

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PEPERCORN HAZELNUT SOUP

6 Servings

Ingredients

• 1 quart vegetable or chicken stock
• 1 cup lentils
• ½ cup chopped onion
• ½ cup chopped carrot
• ¼ cup chopped celery
• 2 garlic cloves
• ½ teaspoon coriander
• ½ teaspoon fenugreek seeds (optional)
• ¼ teaspoon cumin
• 2 cups water
• 1 ½ cups hazelnuts, toasted and chopped
• 1 teaspoon peppercorn blend
• 2 tablespoons parsley, chopped
• Roux:
• 1 tablespoon butter, melted
• 1 tablespoon flour

Preparation

To make roux:  Mix the butter and flour together and work into a paste. Cook in a small skillet, stirring constantly for 4 minutes over medium heat. Set aside.

Combine stock, lentils, onions, carrots, celery, garlic, coriander, fenugreek and cumin in a heavy 3-quart saucepan. Bring to a boil, reduce heat and simmer for 1 hour.

Remove from heat and carefully purée in a blender and return to pot. Add water, hazelnuts, parsley and peppers and simmer 15 minutes. Thicken by beating in roux and cooking an additional 15 minutes. Season to taste.  Garnish with a dollop of sour cream, chopped scallion or chives and hazelnuts.

Source: Food.com http://www.food.com/

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BROWN RICE PILAF WITH HAZELNUTS

4 servings

Ingredients

• 1 1/2 tablespoons butter 
• 3 large mushrooms, coarsely chopped 
• 1 small onion, chopped 
• 1/2 cup brown rice 
• 3 tablespoons (2 ounces) coarsely chopped hazelnuts 
• 1 1/4 cups chicken broth 
• 1/2 teaspoon dried thyme 
• 1/2 teaspoon grated lemon peel

Preparation

Melt the butter in a saucepan over medium heat. Stir in mushrooms and onion. Cook, stirring occasionally, until the mushroom liquid evaporates, 8 to 10 minutes. Stir in the rice and nuts and cook, stirring frequently, for 2 minutes. Stir in the broth, thyme, and lemon peel. Bring to a simmer.

Cover, reduce the heat to low and cook until the rice is tender, about 45 minutes.  Fluff the rice with a fork before serving.

Notes & Tips

For best results, avoid stirring the rice after it has been covered and is simmering.

Source: Rodale http://recipes.rodale.com/

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ROASTED HAZELNUT AND SAGE CRUSTED HALIBUT

2-3 Servings

Ingredients

• One pound halibut fillet or two ½-pound fillets
• ½ cup chopped blanched hazelnuts
• Finely minced fresh sage leaves
• Oil for coating halibut
• Salt and fresh ground pepper

Preparation

Brush or spray fillet of halibut with oil (we recommned hazelnut oil). Coat with chopped nuts and sage. 

Preheat oven to 450 °F. Spray rimmed, foil-lined baking sheet with nonstick spray. Mix chopped hazelnuts and sage in small bowl; sprinkle with salt and pepper. Brush each fish fillet with 1 tablespoon oil; sprinkle with salt and pepper. Place fish on prepared baking sheet. Sprinkle nut-sage mixture atop fish and press to adhere.

Roast fish until just opaque in center, about 8 minutes. If crisper topping desired, preheat broiler and broil fish about 1 minute, watching carefully to prevent burning. Remove fish when temperature in thickest part reaches 120 °F.

Source: The Taste of Oregon  http://www.thetasteoforegon.com/

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QUICK SPINACH HAZELNUT PASTA

4-6 Servings

Ingredients

• 1 pkg linguine noodles
• 2 tablespoon olive oil
• 1 bundle fresh spinach
• 4 cloves garlic
• ½ cup crushed hazelnuts
• chopped sundried tomato pieces
• fresh herbs: oregano/basil
• 1-2 fresh tomatoes

Preparation

Boil linguine prior to dinner, rinse and set aside.  In pan, heat olive oil and sauté garlic.  Add crushed hazelnuts, fresh spinach, herbs and chopped sundried tomato pieces to taste.  Stir till spinach is wilted.  Add the pasta and toss all together.  Add diced tomato at the end to prevent them from turning soggy.

Source: VegWeb.com  http://vegweb.com/

Apples: Superfruit Star of the Season

Check out some of our favorite recipes this month, incorporating apples: September’s superfood! Don’t forget to stop by the New Leaf Bistro throughout September where apple specials will be featured & recipe handouts available for quick & easy home preparation.

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ROASTED APPLE & CHEDDAR SALAD

6 Servings

Ingredients:

Salad & Apples:

• 2 Fuji apples, peeled and cut into wedges
• 2 tsps plus 1 Tbsp virgin olive oil
• 4 sprigs fresh thyme, or 1/4 tsp dried
• 1/4 cup chopped walnuts
• 3 cups baby spinach, or torn spinach leaves
• 3 cups torn Boston lettuce
• 3 cups torn curly endive
• 2/3 cup grated sharp Cheddar cheese

Dressing:

• 3 Tbsps red-wine vinegar
• 2 Tbsps apple juice
• 1 Tbsp extra-virgin olive oil
• 1 Tbsp honey
• 2 tsps Dijon mustard
• 1/8 tsp salt
• Freshly ground pepper, to taste

Preparation

Preheat oven to 400°F. Prepare dressing: Whisk vinegar, apple juice, 1 Tbsp oil, honey, mustard, salt and pepper in a small bowl.

To roast apples and prepare salad: Toss apples with 2 tsps oil and thyme in a medium bowl; spread evenly on a baking sheet. Roast, turning once or twice, until the apples are soft and golden, 25 to 30 minutes. Discard fresh thyme, if using. Let cool.  While the apples are roasting, toast walnuts in a small baking pan until fragrant, about 5 minutes. Let cool.

Just before serving, combine spinach, lettuce and endive in a large bowl; toss gently to mix. Divide the greens among 6 plates, drizzle with dressing and top with cheese, roasted apples and walnuts. Serve immediately.

Nutrition per serving

191 calories; 14 g fat ( 4 g sat , 5 g mono ); 13 mg cholesterol; 14 g carbohydrates; 4 g protein; 4 g fiber; 173 mg sodium; 230 mg potassium.

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CURRIED SWEET POTATO & APPLE SOUP

4 servings

Ingredients

• 3 medium sweet potatoes
• 3 Tbsps unsalted butter
• 1 small onion, chopped
• 2 cloves garlic, smashed
• 1 2-inch piece ginger, peeled and grated
• 1/4 tsp freshly grated nutmeg, plus  garnish
• 1 1/2 tsps Madras curry powder
• Kosher salt and freshly ground pepper
• 2 cups low-sodium chicken broth
• 1 1/4 cups chunky applesauce
• 1 Tbsp extra-virgin olive oil
• 1 Tbsp apple cider vinegar
• 1 to 2 Tbsps chopped fresh cilantro

Preparation

Preheat the oven to 425 degrees F. Peel and dice 2 1/2 sweet potatoes. Melt 2 Tbsps butter in a large pot over medium heat. Add the onion and garlic and cook until soft, about 5 minutes. Stir in the ginger, nutmeg, 1 1/4 tsps curry powder, and salt and pepper to taste and cook until toasted, 1 more minute.

Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat. Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes. Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.

Meanwhile, peel and thinly slice the remaining 1/2 sweet potato and toss with the olive oil, and salt and pepper to taste. Spread in a single layer on a baking sheet and bake until crisp, 7 to 10 minutes.

Heat the remaining 1 Tbsp butter in a skillet over medium heat. Add the remaining 1/4 tsp curry powder and cook, stirring, until browned; remove from the heat and add the vinegar. Top with the curry butter, cilantro and sweet-potato chips.

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APPLE & LEEK STUFFED PORK TENDERLOIN

4 servings

Ingredients

• 2 Tbsps virgin olive oil, plus 1 tsp, divided
• 1 cup chopped leek, rinsed
• 1 sweet apple, peeled and chopped
• 1 tsp chopped fresh thyme, plus 1 sprig, divided
• 3/4 tsp salt, divided
• 3/4 tsp freshly ground pepper, divided
• 1-1 1/4 pounds pork tenderloin, trimmed
• 2 cloves garlic, peeled
• 1/2 cup applejack or apple brandy
• 2 cups apple cider
• 2 tsp cornstarch
• 2 tsp Dijon mustard

Preparation

Preheat oven to 450°F. Heat 1 Tbsp  oil in a large skillet over med heat. Add leek and cook until it softens slightly, about 3 min.  Add apple, thyme, 1/2 tsp salt and 1/4 tsp pepper and cook, until apples soften, about 2 min. Transfer mixture to a bowl to cool. Rinse out pan.

On cutting board, holding knife blade flat and parallel to board, make a lengthwise cut through center of meat, stopping short of opposite edge so that tenderloin remains in one piece. Open as you would a book. Cover with plastic wrap. With a meat mallet or heavy pan, pound pork to an even 1/4-inch thickness.

Spread apple mixture in center of pork, leaving a 1-inch border all around. Starting at a long side, roll up pork to enclose filling. To keep stuffing from falling out during roasting, fold in about 1 inch of two short ends. Tie kitchen string firmly lengthwise around roast to secure two ends. Then tie it crosswise with string at 2-inch intervals. Lightly brush the roast with 1 tsp oil and sprinkle with remaining 1/4 tsp salt and 1/2 tsp pepper.

Heat 1 Tbsp oil in skillet over med-hi heat. Reduce  heat to med and brown roast on all sides, about 4 min. total. Transfer roast to a rimmed baking sheet (set pan aside). Roast in oven until an instant-read thermometer inserted into thickest part reads 145°F, about 15 min. Let rest on clean surface for 5 min.

Sauce: Crush garlic. Return pan to med-hi heat. Add applejack (or apple brandy), thyme sprig and garlic; boil 1 min. Whisk cider and cornstarch and add to pan. Boil, stirring occasionally, until thickened and reduced by just over half (to about 3/4 cup), 8 to 10 min. Remove from heat; discard garlic and thyme. Whisk in mustard and any juice from baking sheet. Slice pork and serve with sauce.

Nutrition per serving

180 calories; 3 g fat (1 g saturated fat, 1 g mono unsaturated fat); 63 mg cholesterol; 15 g carbohydrates; 23 g protein; 1 g fiber; 205 mg sodium; 285 mg potassium Nutrition Bonus: Selenium (29% daily value)

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APPLE MUFFINS

12 Servings

Ingredients

• Cooking Spray
• 3/4 cup plus 2 Tbsps packed brown sugar
• 1/4 cup chopped pecans
• 1/2 tsp ground cinnamon
• 1 cup  all purpose flour
• 1 cup whole-wheat pastry flour
• 1 tsp baking soda
• 1/2 tsp salt
• 1/4 cup canola oil
• 2 large eggs
• 1 cup natural applesauce
• 1 tsp vanilla extract
• 3/4 cup lowfat buttermilk
• 1 Golden Delicious Apple peeled, cored and cut into 1/4-inch pieces

Preparation

Preheat oven to 400 degrees F. Coat a 12-capacity muffin pan with cooking spray.

In a small bowl, mix together 2 Tbsps of the brown sugar , the pecans and cinnamon, set aside. In a medium bowl, whisk together the all-purpose and wheat flour, baking soda and salt.

In a large bowl, whisk the remaining 3/4 cup sugar and oil until combined. Add the eggs, 1 at a time, whisking well after each addition. Whisk in the applesauce and vanilla.

Combine the flour mixture , half at a time, with the oil-sugar mixture, alternating with the buttermilk. Whisk just until combined. Gently stir in the apple chunks. Pour the batter into the prepared muffin pan and sprinkle with the pecan mixture. Tap the pan on the counter a few times to remove any air bubbles. Bake for 20 minutes or until a wooden pick inserted in center of 1 of the muffins comes out clean.

Let cool on a wire rack for 15 minutes.  Cool completely on the rack.

Nutrition per serving

219 calories; 8 g fat; 1 g sat fat; 35 g; 4g protein; 2g fiber

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LOW FAT APPLE BROWN BETTY

6 Servings

Ingredients

• 2 cups lightly packed fresh white bread cubes
• 1/4 cup unsweetened applesauce
• ½ cup sugar or sugar substitute
• ½ tsp ground nutmeg
• ½ tsp ground cinnamon
• 6 cooking apples, peeled and cored
• 1/4 cup water
• 1 Tbsp lemon juice

Preparation

Preheat oven to 375 degrees Fahrenheit. Spray 2-quart casserole dish with zero-calorie, fat-free nonstick cooking spray. Chop peeled, cored apples into slices or wedges. In small bowl, toss bread cubes with applesauce. In separate container, stir together sugar, nutmeg and cinnamon. Layer 1/3 of bread cubes in bottom of casserole dish, then cover with half the apples, and sprinkle with half the sugar mixture. Repeat layering. Mix water and lemon juice, pour over contents of casserole. Sprinkle remaining 1/3 of bread crumbs over top.

Cover and bake 30 minutes, uncover and bake an additional 30 minutes (or till apples are tender).

Tips & Notes

Serve warm with vanilla frozen yogurt or low-fat, slow-churned ice cream.

Lemony Asparagus & New Potatoes

“This zesty spring recipe is appealing to all of the senses! It’s a light new twist to the old potato salad and is one of my favorite dishes…” says OAC Wellness Program Administrator Emily Pierce.

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INGREDIENTS

• 1 1/2 pounds fresh asparagus spears
• 16 whole tiny new potatoes, unpeeled and cut into quarters
• 4 teaspoons olive oil
• 1 teaspoon finely shredded lemon peel
• 1/2 teaspoon salt
• 1/2 teaspoon dried thyme, crushed
• Fresh thyme sprigs (optional)

DIRECTIONS

• Snap off and discard woody bases from fresh asparagus. If desired, scrape off scales. Cut into 2-inch pieces. Set aside.
• In a 2-quart saucepan cook the potatoes, covered, in a small amount of lightly salted boiling water for 12 minutes. Add asparagus. Cook, covered, about 4 minutes more or until asparagus is crisp-tender and potatoes are tender; drain. Transfer to a serving bowl.
• Meanwhile, for dressing, combine the olive oil, shredded lemon peel, salt, and thyme. Add to the vegetables, tossing gently to coat. If desired, garnish with sprigs of thyme. Serve warm. Makes 8 side-dish servings.

Source: Better Homes & Gardens

Using Heart Rate Reserve for Weight Loss

Carrie Williams, Personal Trainer at Hawthorn Farm, recommends this regime utilizing HR Reserve to promote healthy weight loss. This example highlights a 45-year-old female client with 40 lbs. to lose.

As usual, check with your doctor before beginning a new exercise plan.

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I would start her around 40-50% HR Reserve until a baseline of aerobic fitness was established (4-6 weeks).  Since weight loss is a priority, I would encourage the client to work up her ability to exercise at this level 40-60 minutes per day, 5-6 days per week.  

Once baseline fitness was established, I would modify intensity as follows:  3-4 days per week, 45-60 minutes cardio at 60-70% HR.  Additionally, she should participate in interval training 2-3 days per week (upper interval nearing aerobic threshold, 70-80% HR Reserve, recovery interval 40-50% HR Reserve).

She would work up to intervals of 30-40 minutes in duration, and follow them with weight training which would be higher in intensity, using heart rate to create near anaerobic conditions with moderately short recovery periods. Caloric expenditure through work/recovery cycles would be the primary goal.

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For more information regarding how to calculate your Heart Rate Reserve, please read the article Heart Health Basics in OAC’s Feb/March Member Newsletter.

Cardiac Strength Training Program with Heart Rate Reserve

Amanda Heminger, Personal Trainer at Hawthorn Farm, recommends this exercise regime for a healthy 70 year-old woman who wishes to increase cardio endurance and heart health. Please note: the following recommendations are broad because there are a number of different factors that may impact the intensity of an individual’s workout. These include: medications, prior exercise and eating habits, injuries and general health. As usual, check with your doctor before beginning a new exercise plan.

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To begin her workout, she should participate in 30 minutes of cardio exercise, 3-4 days per week, with intensity levels between 30-40% HR Reserve to start. The type of exercise varies, depending on previous or existing injuries, as well as the overall level of fitness. 

Assuming this client is healthy, with no prior injuries, the best types of exercise for her would be: walking, slow jogging, using the elliptical, or riding a bike. As an individual ages, resistance training becomes crucial in maintaining bone health, as well as avoiding injuries. Therefore, this client should do light resistance training 1-2 days per week. 

As she continues to progress and become stronger, she should increase the frequency of exercise to 5-6 days per week, and the duration of sessions to 30-45 minutes of cardio, and add 2-3 days of resistance training.  Her HR Reserve should gradually increase to no more than 60-70% HR Reserve. 

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For More information regarding how to calculate your HR Reserve, please read the article Heart Health Basics in OAC’s Feb/March Member Newsletter.