Cabbage is high in nutrients and low in calories (just 15 per cup)  and it’s quite versatile in its many applications.  Cabbage is also a vitamin powerhouse:

Vitamin A: responsible for the protection of your skin and eyes.

Vitamin C: an all important anti-oxidant which helps the mitochondria to burn fat.

Vitamin E: a fat soluble anti-oxidant which plays a role in skin integrity.

Vitamin B: helps maintain reduce levels of stress and boosts energy metabolism.

The health benefits and therapeutic value of cabbage play a role in the inhibition of infections and ulcers.  It boosts the immune system’s ability to produce more antibodies and is a super cancer fighter. Cabbage provides high levels of iron and sulphur, minerals that work in part as cleansing agents for the digestive system. Source

Lime and Cumin Coleslaw – Serves 4

Kefir is like a liquid yogurt, only fermented – which makes it great for digestion. I served this with babyback ribs, black beans and a red pepper cornbread.  The combination ended up taking on a Mexican theme, perfect with a margarita:)

1 medium green cabbage, shredded
2 carrots, shredded
1 TB chopped cilantro
1 lime
1/3 cup plain organic kefir (could also use yogurt)
2 tsp. toasted cumin seeds
Salt and pepper to taste
Cayenne pepper (optional)

Put cabbage, carrots and cilantro in bowl and squeeze lime all over.  Toss with kefir and cumin seeds and adjust seasoning with salt and pepper.  For an extra kick, add a sprinkle of cayenne.

This post  is part of Pennywise Platter.

While we might do a wee bit of damage to our livers tonight…this beet soup is just what the doctor ordered.  Actually, it tastes so good you might not even know that it’s a healing food, but what the heck.  That’s what I’m here for:)

Detoxifying Beet Soup – Makes 4-6 cups

Rich in antioxidants, beets also provide a phytonutrient which supports the liver.  They are also high in fiber and iron, and low in calories.  Make sure to save the greens for your egg scramble or green smoothie.  The soup can be served hot or at room temperature.

3 medium beets, washed and trimmed (save greens for your smoothie!)
2 medium carrots, peeled and trimmed
1 cup organic cultured buttermilk (I use Organic Valley)
1/2 cup fresh squeezed orange juice
1/2 cup plus 4 TB organic whole milk yogurt (Straus Dairy)
1 tablespoon grated orange zest
small bunch of chives, chopped

Put the washed beets in a pot of filtered water and boil for 45 minutes to an hour* or until the beets are soft and can be easily pierced with a fork. *30 minutes in, add carrots. Cool, remove the skins and roughly chop the cooked beets. Drain but save broth.

Combine buttermilk, 1/2 cup yogurt, orange juice, and 1 cup broth in medium bowl.

In food processor, puree beets and carrots.  Slowly add buttermilk mixture and pulse until you reach a creamy consistency (even better if you have a Vitamix.)

To serve warm, transfer soup to medium pan and set to medium heat. Season with salt and pepper.

Pour into 4 bowls, and garnish each with 1 TB yogurt, chives and orange zest.

This post is part of Pennywise Platter Thursday at Nourishing Gourmet

I’m sure you’re all planning enticing New Year’s Eve menus…and this dish will definitely fit the bill!  I adapted the recipe from another local nutritionist, Cheryl Forberg, who is the consultant for “The Biggest Loser.”  Cheryl creates dishes which are seasonal and satisfying…and just so happen to be good for you.  Sound familiar?

Walnut Arugula Pesto Stuffed Mushrooms – Makes 18

Here you start the year off right, as you indulge without breaking the scale.  And for extra health bennies, the walnuts give you a dose of Omega 3s, arugula offers vitamin A, and lemon and mushrooms help support the immune system. Caution: these will disappear in seconds, so I suggest making a double batch.

Ingredients
1/2 ounce dried mushrooms (such as porcini or shiitake)
1 cup roughly chopped cremini mushrooms
2 ounces fresh arugula, chopped
3 garlic cloves, minced
2 TB chopped walnuts, toasted
2 TB olive oil
3 TB freshly grated Parmesan cheese, divided
1 tsp. lemon zest
1/4 tsp cayenne pepper
1/4 tsp sea salt
Freshly ground black pepper
18 cremini mushrooms, about 1 1/2-inches in diameter, stems removed and hollowed out

Instructions
1. Preheat oven to 350F.
2. Combine dried mushrooms and warm water to cover. Let stand until mushrooms are tender, about 20 minutes. Gently squeeze to remove water.
3. Combine dried mushrooms, chopped cremini mushrooms, arugula, garlic and walnuts in food processor. Pulse until coarsely chopped. Add oil, 1/2 cheese, lemon, cayenne, salt and pepper. Pulse to combine.
4. Place cremini mushroom caps on a baking sheet. Spoon 1 heaping teaspoon arugula mixture into each cap and top with remaining cheese. Bake 10 minutes.

I always have a drawer full of sweet potatoes on hand and have been using them in everything from sweet to savory.  This recipe from Delicious Living Magazine (the free one you get at health food stores) intrigued me with its addition of almonds and yogurt, for both added texture and subtle creaminess.  The pairing of lentils and sweet potatoes is lovely, and the garnishes did not disappoint.  This stew is a great way to warm up the palate on a cold winters’ night.

Curried Lentils with Sweet Potatoes – Serves 4

The lentils, sweet potatoes and greens offer abundant nutrients, especially low calorie protein and fiber.  Just one serving contains 20 grams, which is over half of your daily requirement!  Curry powder is anti-inflammatory from the inclusion of turmeric, so feel free to add more to taste.  This stew can be served alongside fish, or on its own with salad and whole grain bread.

1 TB olive oil
1 cup chopped onion
2 large garlic cloves, minced
1-2 TB curry powder
1 TB minced fresh ginger
1 tsp ground cumin
1 cup lentils, rinsed
21/2 cups low-sodium vegetable broth
1 medium sweet potato (about 8 ounces), peeled and cut into 1/4-inch cubes
4 cups organic baby spinach leaves (or any dark leafy greens – I used kale)
Sea salt, to taste
1 cup plain, organic whole-milk yogurt
1/2 cup chopped raw almonds

Directions:
1. Heat olive oil in a medium pot; add onion and garlic and sauté until soft, about 5 minutes. Stir in curry powder, ginger, and cumin and cook for 1 minute. Stir in lentils and broth; bring to a boil, reduce heat, and simmer, covered, for 10 minutes. Add sweet potatoes, cover, and cook for 10 minutes longer, until water is absorbed and sweet potatoes are just tender. Stir in baby spinach and cook for 1 minute longer, until spinach is just wilted. Add salt and adjust seasonings to taste.
2. Transfer to four serving bowls and top each with 1/4 cup yogurt and 2 tablespoons chopped almonds. Serve immediately.

I am part of something new and exciting this week.  Seven fellow food writers are joining together for a “Progressive Thanksgiving Dinner Party“  and you are invited to attend!  Each of us will be offering recipes every day this week comprising an entire holiday meal. You will have several options for each category, depending on taste and food combinations.  Yesterday we started with beverages at Whole Life Nutrition and Gluten Free Organics.  Today I will be presenting an appetizer, along with two more from Book of Yum and Gluten Free Organics.

Goat Cheese with Cumin and Mint – Serves 8-10

This is a holiday favorite each year both for its exotic taste and festive color.  It is simple to make and a definite crowd pleaser.

1 large log fresh goat cheese (about 11 oz.)
2 TB cumin seeds, lightly toasted and crushed
Freshly ground pepper
3 TB extra virgin olive oil
¼ C minced mint leaves, plus sprigs for garnish
1 English cucumber, scored with a fork
½ C pomegranate seeds

Directions
1.    In small bowl, mix goat cheese with cumin, pepper and mint.  (Can be made ahead and refrigerated for up to 2 hours.)
2.    Trim and remove ends of cucumber, then slice into ¼’ inch rounds.  Arrange on serving platter.
3.    Top with cheese mixture and drizzle with olive oil.
4.    Sprinkle pomegranate seeds over top and garnish with extra mint.

> This spread could also be served with gluten-free crackers.

**Here’s the schedule of where to go next for the main course, side dishes and salads…and dessert:

Ali and Shirley will be serving MAIN COURSE on Wednesday, Nov. 18 at Whole Life Nutrition Kitchen and Gluten Free Easily
Diane, Stephanie, Shauna  and Ali will be serving the SIDE DISH/SALAD on Thursday, Nov. 19 at The W.H.O.L.E. Gang, A Year of Slow Cooking, Gluten Free Girl and Whole Life Nutrition Kitchen
Jean, Ali and I will be serving DESSERT on Friday, Nov. 20 at Whole Life Nutrition Kitchen, Gluten Free Organics and Cook4Seasons

>>And for more healthy tidbits and recipes, now you can follow me on Twitter!

Pinch me. I think I was dreaming. This past week I was in the most beautiful place on Earth.  I had the good fortune of assisting with a cooking class at Esalen in Big Sur, CA, for five days.  I had fully intended to write from my perch, but there was no internet service so, alas, I was ‘forced’ to kick back and become a sponge.

The course, “Improvisational Cooking for Health and Vitality,” emphasized using vegetables harvested fresh daily from 4 acres of organic gardens overlooking the ocean.

If I were kale there, I would grow, too!  It was a culmination of organic and sustainable produce, ancient grains and heirloom beans, nutrient dense, bursting with vibrant flavors.  It is the true definition of local and seasonal, and all that I embrace and promote in my teachings and in my kitchen.

As you know, dark, leafy greens are a staple in my diet and I hope in yours, too.  They are high in fiber and anti-oxidants, loaded with minerals like iron and calcium (one cup can contain up to 400mg and is more bio-available than dairy), and are effective in the prevention of many diseases such as cancer.

Most ‘green leafies’ take on whatever seasoning you play with and can be so versatile – appearing in everything from soup to eggs, or simply on their own.

We sauteed bunches of kale, Swiss chard, bok choy and spinach.  We created many ethnic combinations.  One of my favorites was the most simple.  It’s an Asian dressing using ginger and orange, perfect for an autumn lunch or side dish at dinner.

Sauteed Greens with Orange-Ginger Sauce – Makes about 2/3 cup

The instructor for this culinary workshop was Leslie Cerier.  Leslie is an accomplished cookbook author, including “Going Wild in the Kitchen” where this recipe originates. Any greens can be used, and the dish can be served cold or hot. The potency of the ginger is pronounced, so do refrigerate what you don’t use.

1/2 cup fresh squeezed orange juice
1 TB fresh grated ginger
2 TB umeboshi vinegar*
1 TB toasted sesame oil

Place all ingredients in medium bowl and mix until well integrated.  Adjust seasonings if desired.
Serve with sauteed greens, veggies, or over salad.

*Umeboshi vinegar is pink brine with a deep cherry aroma and a fruity, sour and salty flavor. It is a by-product produced when umeboshi (Japanese pickled plums) is made. It is said to aid with digestion and combat fatigue.
If you don’t have umeboshi, you can substitute rice vinegar with a pinch of salt.

There are tons of deals to be had on tomatoes at the farmers’ markets, even heirloom varieties.  I recently purchased a box for $1/lb. because the fruit was either blemished or going a little soft.  That’s a savings of up to $10!  The flavor was intensely sweet and juicy, but with enough acid for balance. And some were just perfect for slicing…which is how we used them last night.

I purchased a whole Arctic Char (like salmon) from the seafood vendor at the farmers’ market and made up a batch of tomato corn salsa to top.  With this semi-Mexican theme going, I decided to create an heirloom tomato tart using cilantro and zucchini.  Here’s what evolved:

Heirloom Tomato and Zucchini Tart with Cilantro Goat Cheese

If you haven’t discovered Vicolo pizza crust, now is the time. They use cornmeal as their base which offers a nice, crunchy texture and is hearty enough to hold several toppings.  Truth be told, I had one in the freezer for about 5 months and it was still fresh as ever.

1 fresh pizza or tart crust
2 TB olive oil, separated
2 medium zucchini, grated
2 cloves garlic, minced
3 oz. fresh goat cheese (I used Laura Chenel)
2 TB chopped cilantro, plus more for garnish
2-3 heirloom tomatoes, thinly sliced
1/4 C freshly grated Parmesan

Prepare your pizza crust – if fresh, roll out; if frozen, defrost. Brush with 1 TB of olive oil. 
Saute garlic in 1 TB olive oil for about one minute, and add zucchini.  Cook until lightly brown and allow to cool.
In food processor, mix goat cheese and cilantro until creamy.  Spread over the top of the pizza crust in an even layer. Cover cheese with zucchini.
Arrange tomato slices in circle on top and brush with more olive oil.  Season with salt and pepper to taste.
Bake at 425 on pizza stone or cookie sheet for 15 minutes.
Turn oven to broil.
Sprinkle the top with Parmesan and place pizza back in oven to broil for 5 minutes, or until golden brown.
Garnish with cilantro and serve.

‘Tis the season for figs and so many are now available at the farmers market – Black Mission, Kadota, Brown Turkey, Adriatic and Strawberry (in photo) just to name a few.  Figs are easy to eat on the go and provide a wonderful dose of fiber and manganese, which helps fight free-radicals.  Figs are also good for the heart as an excellent source of phytosterols which can block cholesterol, and from potassium which helps control blood pressure.

Just as I extol the virtues of eating the greens from root veggies, fig leaves are nutritious, too. (Often times I find them wrapped around a fresh goat cheese.) The leaves have anti-diabetic properties which help regulate blood sugar. And because figs are so delicious on their own, I haven’t made any fancy recipes with them, but sometimes, simple is better.

Honey Braised Figs

This recipe is adapted from our local “Napa Bootcamp,” which offers up some healthy tips while packing a punch.  You can add these to your morning oats, or top them with Greek yogurt and drizzle with aged balsamic vinegar.  If you can’t eat the figs within three days of purchase, toss them in the freezer for use in your Green Smoothie.

1 TB butter or coconut oil
1 TB raw honey
12 figs, sliced in half

Melt butter in large saute pan or cast iron skillet.
Add the honey.
Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.

Do you have any favorite fig recipes to share?

]]> http://www.cook4seasons.com/archives/figalicious/feed/ 8 http://www.cook4seasons.com/archives/end-of-summer-one-dish-wonder/ http://www.cook4seasons.com/archives/end-of-summer-one-dish-wonder/#comments Thu, 17 Sep 2009 23:28:36 +0000 Karen http://cook4seasons.com/?p=1466

I am still craving fresh, sweet corn (and from the looks of it…Indian Summer is in the forecast!) and through my friend Steve at Rancho Gordo, I found a recipe which combines another favorite food – beans.  Tomatoes are finally in their prime, and put them all together for a wonderful side dish (to ribs) or along with a salad as a main course.  For the health benefits, you get lots of fiber (beans and corn), vitamin C (tomatoes) and antioxidants from the garlic.  All in, this dish costs about $1.25 per serving!

Beans with Roasted Corn and Tomatoes – Serves 8

For the tomatoes, I bought “Sweet 100’s” which are like candy right now.  The beans I used from RG are similar to pintos, but fresh and creamy. Feel free to substitute black beans or whatever type you have on hand. To save energy, if you have a slow cooker, great.  If you have a pressure cooker, even better.  Just remember that pre-soaking aids with digestion.

1 pound Yellow Indian Woman Beans
1 yellow onion, chopped
6 cups water
2 teaspoons salt

2 cloves garlic, minced
kernels from 5 ears of corn
1 tablespoon olive oil

5 ripe tomatoes, chopped if large; cut in half if small
1 cup fresh chopped cilantro leaves
1 lemon, cut in 8 wedges

Directions

1. Pick over beans and rinse well.
Chop onion and add to pot along with water and salt. Stir to mix, then cover and turn on high. Add more hot water if needed to keep beans covered. Turn down heat if needed to keep beans at a very low boil.
2. About 2 1/2 hours later, mince garlic. Shuck corn*, rinse, and cut kernels off cobs. Test a few beans to see if they are done. When the beans are creamy but still holding their shape, heat olive oil in a large skillet over medium heat. Add garlic and stir once or twice, until garlic is fragrant. Add corn kernels and cook until parts of the corn starts to brown, stirring occasionally so corn doesn’t stick to the skillet or burn.
3. Meanwhile, prepare tomatoes and cilantro.
4. To serve, mix beans with tomatoes, corn, and cilantro. Place a lemon piece to the side to be squeezed onto the beans as desired.

*You can also grill the corn and remove kernels once cooked.

Due to the quantity it provides (and the amount of time needed,) this is a great dish to serve at BBQ’s or parties.

This recipe is part of Nourishing Gourmet’s “Pennywise Platter.”

]]> http://www.cook4seasons.com/archives/end-of-summer-one-dish-wonder/feed/ 5 http://www.cook4seasons.com/archives/go-with-what-ya-got/ http://www.cook4seasons.com/archives/go-with-what-ya-got/#comments Wed, 12 Aug 2009 19:00:13 +0000 Karen http://cook4seasons.com/?p=1400

There’s a great segment on Martha Stewart Radio called “Use It Up.”  It’s part of the Everyday Food hour where host Sandy Gluck asks callers what they have in excess and offers ways to create recipes around it.  During the week I find this particularly helpful when we’re short on time and have to rely on what’s already in stock.  With farmers’ markets in season, I tend to have something on-hand which is fresh, but that doesn’t mean my culinary creativity keeps in step.  So in our house it’s called “go with what ya’ got.”

Green beans and peppers are in their prime and fun to mix together.  Green beans provide a cornucopia of heart healthy benefits.  They are high in vitamin A and C, important antioxidants which prevent cholesterol from becoming oxidized – the first step where it can begin blocking arteries.  Magnesium and potassium in green beans help lower blood pressure and the fiber (4 grams per cup) is heart’s best friend.  They are also rich in vitamin K – which is hard to find in foods – a nutrient important for maintaining strong bones.

Green Beans, Peppers and Pine Nuts – Makes 2 cups
I bought the green beans and pepper at market on Friday, and had pine nuts in the pantry. Feta is a staple – sheep’s milk being our favorite.

1 cup green beans, trimmed and cut into 3 inch pieces
1 TB olive oil
1 clove minced garlic
1 roasted red bell pepper, cored, seeded and diced
1 TB toasted pine nuts
1 TB feta cheese

Steam green beans for about 5 minutes until tender. Drain and set aside.
In medium skillet, heat olive oil and garlic for about 1 minute until fragrant.  Add pepper and beans and cook for about 3 minutes, just until heated through.
Toss in bowl with pine nuts and feta.  Season with salt and pepper to taste and more olive oil, if desired.

It’s that simple.

(Too bad they’re not in season at Christmas time – just look at those colors!)