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Antioxidant

Recipe

Salsa Cruda is literally, "Raw Salsa".  This is a very simple salsa to make, involving very few ingredients.  The use of Shiso came about by accident, when we realized that we had every herb in the kitchen, minus cilantro.  Instead of wasting, we decided to throw in the shiso and see what it would be like.  We immediatly fell in love with the combination.  We find this salsa cruda to be very versatile, as it is perfect over salad, beans, rice, and of course, with chips.   You can make this 100% local as well, since many domestic farms now produce tomatillos and spicy peppers.

Ingredients:

12 tomatillos, husked (soak in warm water and then remove husk) 

1-2 serranos (roughly chopped)

1 clove garlic

1/4 cup shiso leaves (also known as sesame and perilla) (or cilantro of course!), roughly chopped

1-2 tablespoons olive oil

Salt to taste

 

To make the salsa, simple blend all of the ingredients in a blender or food processor.  It is a good idea to roughly chop everything before hand, so that the blade can catch everything evenly. Makes about 2 cups. This salsa can stay in the fridge for about 1- 1/2 weeks. 

Ingredient

Mastiha is a natural resin from the Southern part of the island of Chios in Greece. It has been harvested for centuries using the same technique: the Pistacia Lentiscus (schinos) trees are incised, the sap is "wept" out, and then the resin solidifies into "tear" shaped pieces after 15-20 days. It is then harvested and cleaned by the women of the 21 Mastiha villages (Mastihohoria). The cultivation of the resin is exclusive to the sourthern area of Chios due to its unique microclimate and the fact that the trees there have had centuries of cultivation and controlled propagation, making them highly productive in the best quality resin.

Mastiha has been used since ancient times for both its flavor as a spice, as well as for its therapeutic properties. It is an antibacterial, antioxidant, and anti-inflammatory, and has long been lauded for its beneficial use in skin care, oral hygiene, and for curing digestive disorders. To use as a spice, all you have to do is crush the tears using a mortar and pestle with a pinch of salt (for savory) or sugar (for sweet). The tears will turn into a fine powder with a refreshingly alpine, and slightly camphoric aroma. Mastiha is often associated with ice creams and other sweetened milk preparations in the Middle East, but it can also flavor savory dishes with anything from cheese to meat to vegetables.

Ever since 1997, the European Union has protected the product under the Protected Designation of Origin. The Mastiha growers are also protected by the Greek government, and the resin and its products are all sold at a fair trade price in order to preserve this ancient tradition.

You can purchase Mastiha from Mastiha Shop NY.

November 24, 2009   |   0 comments
Tags: Herbs and Spices, Antioxidant
Recipe

Casseroles are a great way to use up Thanksgiving leftovers. We combine leeks and eggplant, which are often paired together in Greek cooking, along with fusilli pasta and turkey meat for a comforting, yet healthy dish. We use the Mastiha resin as a spice in this dish.  Although it is optional, it is a fun spice to add to your International pantry, and adds a unique nuance to the dish. See note below for details.

Olive oil (about ¼ cup total)

2 large or 4 small leeks, dark green parts removed

1 medium eggplant

1 clove garlic

2 tablespoons of butter

3 tablespoons flour

2 cups vegetable or chicken broth, boiling

½ cup grated Manchego cheese

200g cooked fusilli pasta

1 ½ cups leftover turkey meat

½ teaspoon ground Mastiha powder* (optional)

Salt and Pepper

½ cup grated Parmesan cheese

Preheat oven to 400°F.
Cut a slit down the length of the eggplant. Peel the garlic and slice vertically into thin slivers. Insert the garlic pieces into the slit in the eggplant and lightly brush all over with a couple tablespoons of olive oil. Bake the eggplant in the oven for about 45 minutes, or until it is completely cooked through and the flesh has shrunken in from the skin. It should look deflated and sink when you poke it with a fork. Remove from the oven and allow to cool. When the eggplant is cool enough to handle, scrape out the flesh into a sieve set over a bowl and drain of the excess liquid. Transfer to a bowl, along with the garlic and a pinch of salt, and fork mash it until it is well blended.

Meanwhile, slice the leeks in half lengthwise. Rinse out the dirt well, making sure to get in between each layer. Slice the leeks in thin strips horizontally across.
Heat up 2 tablespoons of olive oil and sweat the leeks until cooked through and completely soft, seasoning with some salt along the way, about 15 minutes.
You can make the vegetables up to 1 day ahead of time and keep them in the fridge.

Once you have your leeks and eggplant ready, you are ready to put the dish together.
In a medium-sized pot, melt the butter and once it begins to froth a little, add the flour. Stir the flour and butter on medium-low heat for a couple of minutes, without letting it brown, to cook off the flour flavor. This mixture is called a roux.
Slowly pour in the boiling broth, whisking it into the roux as you pour. Once the broth is all in there, keep it at a simmer and let it thicken and reduce slightly. Add the grated cheese, followed by the prepared eggplant and leeks, pasta, and leftover turkey meat. Season with salt and pepper and Mastiha, and stir everything together. Pour into a 9x13 inch casserole dish and top with the grated Parmesan.
Set under the broiler for about 5-10 minutes until the Parmesan melts and browns.

Serves 8-10 people.

* Mastiha is a resin from the island of Chios in Greece. It has a lovely piney/camphoric flavor that goes beautifully with eggplant and leeks. You can purchase it at mastihashopny.com

Recipe

In North Africa, some couscous dishes are eaten with buttermilk. This dish takes from that tradition, and combines fresh market fruits for a healthy, whole-grain dessert. Couscous is made of semolina that has been rubbed with water to form small little balls, which are stored dry. To reconstitute it, all you need to do is pour in hot water to steam the grains. It is important that you use a fork to stir, or else it will become clumpy and mushy mess.

1 10-ounce package of couscous, about 1 ¾ cups
1 ½ cups water
2 tablespoons honey
½ teaspoon vanilla extract
¼ teaspoon cinnamon
2/3 cup buttermilk
1 cup blueberries
½ cup blackberries, cape gooseberries, raspberries, or more blueberries
1 yellow peach, pitted and chopped into small dice

Place the dry couscous in a large casserole dish.
Bring the water, honey, vanilla, and cinnamon to a boil in a small saucepan.
Pour over the couscous and cover the dish for 3 minutes.
After 3 minutes, stir in the fruits and buttermilk with a fork and cover again for another 2-3 minutes, or until the liquid has been absorbed.
Serve with extra buttermilk or yogurt that has been sweetened.
Serves 6 people.

Recipe

These stuffed tomatoes are simply made with ricotta, herbs, and the tomatoes’ own juices. The tomato juice makes the mixture a soft shade of pink. You can use any kind of tomato of any size, but note that if you use a larger tomato, you will not use all of the reserved juices (you will still use all of the flesh). Small stuffed tomatoes make great appetizers. If you find that your ricotta mixture is too loose, you can add a piece of stale bread broken up into pieces.

8 medium sized tomatoes
1 cup ricotta cheese
2 tablespoons olive oil
2 scallions, finely chopped (white and pale green parts only)
½ teaspoon finely grated lemon zest
4-5 sage leaves, finely chopped
4-5 mint leaves, finely chopped
2 sprigs rosemary, finely chopped

Slice off the top eighth of each tomato flat across.
Scoop out the seeds and juice and reserve.
In a food processor, combine the ricotta, olive oil, scallion, zest, and herbs, as well as the reserved tomato seeds and juice. Puree until smooth. Season well with salt and pulse again.
Meanwhile, turn each tomato upside down, so that the juices drain.
Fill the tomatoes with the ricotta mixture and season with freshly cracked black peppercorns.
The sauce also makes a great topping for bread or sauce for pasta.

Makes 8 stuffed tomatoes.

These stuffed tomatoes use the tomato's own juices to make the sauce. We encourage you to buy local ricotta cheese when making this dish, as the nuances in the flavor will improve the final product. Sage, mint, and rosemary may sound like a strange combination, but they work really well together and have a surprising profile.
September 12, 2009   |   0 comments
Tags: Antioxidant, Appetizers, Fruit, Gluten-free, Healthy, Summer
Blog entry

Lucky for me, I am out in the land of blue berries. I am not just talking about blueberries, but also marionberries, blackberries, and black raspberries. I am feeling blue and loving it. For the past couple of mornings (and sometimes evenings) I have enjoyed the fruits of the Oregonian summer- most of them blue. I can't wait for the rest to come out and show themselves in their true colors.

July 8, 2009   |   0 comments
Tags: Antioxidant
Ingredient

Initially utilized for medicinal purgative purposes, rhubarb originated in Western Chinese culture some 5000 years ago, with crops extending into Tibet, Mongolia and Siberia. It wasn’t until the plant was introduced to ancient Greek civilization that it got its name; the plant grew along the Rha, the Greek’s name for the Volga River. Since the plant grew mainly in non-Greek (Barbarian) territory, it came to be known as rah barbarum, which was eventually shortened to rhubarb. For thousands of years, rhubarb existed only as a medical laxative. It wasn’t until the 18th century that rhubarb began being grown for culinary purposes. It gained popularity in England around the same time that sugar became more widely available, making it an ideal filling for tarts or sweets.

There are varying accounts of how rhubarb came to be cultivated in America. Benjamin Franklin is credited to some degree for this feat, yet it is believed that Franklin was only responsible for introducing medicinal rhubarb to the English colonies, as the edible variety of the plant was already being grown there. Despite its presence in American crops for the latter part of the 18th Century, rhubarb didn’t become a part of American cooking until the 1820s. Like the English before them, New Englanders were also fond of rhubarb pies and tarts, not to mention rhubarb wine.

Because of its prevalence in sweets and pastries, rhubarb (nicknamed “pieplant”) is often falsely assumed to be a fruit when it is, in fact, a vegetable. Vibrantly red in color, its long, leaf-topped stalks closely resemble celery, although its closest relative is actually buckwheat. In both cooking and medicinal uses, its important to note that only the stalk of the rhubarb is fit for human consumption – the leaves contain oxaclic acid, which is highly toxic to humans. Rhubarb is a perennial plant, which grows best in cool climates, thus making northern United States and Canada ideal regions for rhubarb cultivation. Although greenhouse-grown rhubarb can be found almost year round, field-grown rhubarb’s season begins in April and generally lasts until June. It’s best to store rhubarb in plastic bags in the refrigerator, where they should keep about 3-5 days. Rhubarb can also be frozen, as well as canned to lengthen its culinary lifespan.

Although it tends to be very tart, rhubarb’s flavor is mellowed with the addition of sugar – as is evidenced in its aforementioned popularity in pastries and pies. Rhubarb also works well in a variety of savory dishes, plus it has a variety of health benefits beyond its traditional fiber-based purgative qualities. Dried rhubarb can be found at many health food stores and can be helpful in lowering cholesterol, battling heartburn, calming hot flashes and fighting bacterial infections. Fresh rhubarb is an excellent source of vitamins A and C, and potassium, so it’s as welcome an addition to your healthy diet as it is to your kitchen. Try it out for yourself in this recipe for Tigris Trout with Rhubarb Tahini Sauce.

May 16, 2009   |   0 comments
Tags: Fruits and Vegetables, Antioxidant
Blog entry

The idea behind the past two recipes I have posted on the blog is to use one ingredient in a variety of different ways. You can save money on ingredients by knowing how to cook once and eat twice. Since I live alone and eat by myself often, I need to know how to stretch ingredients from one meal to the next. In this case, I made a Forbidden Rice Salad with Shrimp, Papaya, and Avocado the other day for lunch and then made it double up as a healthy breakfast alternative the next day.

For the breakfast dish, I heated up the leftover cooked rice with a splash of water, then once it was reheated I added coconut water. I then topped with sliced banana and a sprinkle of cinnamon. This is a great breakfast, because the rice is an unrefined carbohydrate full of fiber and antioxidants. It fills you up for the whole morning, giving you sustained energy to last until lunch. Coconut water is an incredibly healthy food- it is a great source of electrolytes and full of potassium. I heated up the rice with water, and then added the coconut water afterward, so as not to heat it and harm its nutritional properties. The banana was just for taste- coconuts and bananas are made for each other!

February 15, 2009   |   1 comments
Tags: Antioxidant, Breakfasts, Coconut, Food
Blog entry

Lately I have been really into combining chocolate and pomegranate. You will soon see that our Thanksgiving episode (still a secret!) will feature a special dessert that combines the two flavors. But for a more simple preparation, I have been topping my breakfast oatmeal with dark chocolate powder and pomegranate seeds. Usually I would use Valrhona dark chocolate baking powder, which comes in little containers at Whole Foods. Dark baking powder is fat free and low in calories. You only need a scant tablespoons worth, and that might even be too much. Another way you can eat healthy chocolate in the morning is by grinding up the raw cocoa nibs (also known as cacao nuts)in a food processor or spice grinder until they are a fine powder. Neither of these has any sugar in it, mind you.
The reason why dark chocolate is a good idea in the morning is because it contains a chemical called theobromine, which is really good for improving mood. I always feel almost trippy-happy after some raw chocolate. It is also rich in magnesium, which relaxes tense muscles and nerves as well as eases blood flow around the body. Dark chocolate has a slightly bitter taste which is nicely counteracted by the sweet and slightly sour pomegranate seeds. Both are antioxidants, which work to counteract the oxidization of cells. The two of them together on top of high-fiber oatmeal make a great way to start your day. But the bottom line is that it tastes really good and is a pleasure to eat.

Blog entry

There are so many sweets and desserts associated with Autumn. Candy apples, apple pie, apple crisp, candy corn, pumpkin pie, sweet potato pie, sweet potatoes with marshmallows (yuck) - the list of Fall favorites goes on and on. What I find funny about this is that most of the fruits and vegetables used in these dishes are naturally sweet, and yet they are usually prepared with lots of sugar, masking their true identity as nutritional powerhouses. We could get so much nourishment from eating these fruits and vegetables if we just prepared them simply.
Sweet potatoes are the perfect example of this. Even though I have always liked sweet potatoes, they were never a part of my habitual diet. I always associated them with heavy preparations with lots of butter, sugar, and spices. They almost seemed foreign to me. But something changed this Fall, and I have been eating them often. One of the reasons I have been eating them so regularly is because I am trying to cut back on my intake of sugars and sweeteners. Sweet potatoes provide me with natural energy and a sweetness that hits the spot, which makes me not want dessert after my meals. When the weather changes and the leaves turn to their gorgeous hues of orange and red, I always crave warmer things that provide comfort and fill me up heavily. This fall I have not had any cravings for desserts or simple carbs, because the nutritional content of sweet potatoes is providing me with sustainable energy, and their natural sweetness is preventing any needs for finding refined sugar in other places.
Another reason that I have been eating them so regularly is their preparation and texture. I have to admit that I have been a bit boring in how I cook them, because all I ever do is wrap them in foil and bake them (usually at 375° F for 1 hour). Once they are baked, I can mash them up with seasonings and other ingredients, or just cut them into cubes and toss onto my salads. Tonight I added baked cubes to a pot with mustard greens and beans. Their texture is soft and mashable, yet they can hold their shape and get tossed in with other things.
Sweet potatoes are very nutritious. They are filled with vitamin A and C, both water-soluble vitamins that have antioxidant as well as anti-inflammatory properties. Vitamin A is definitely the vitamin for Fall, as it is found in so many of the vegetables in season-squash, carrots, and sweet potatoes are the most obvious examples of this. They are also rich in manganese, copper, fiber, potassium, and iron. Even though these beautiful tubers are native to Central America, they have made their way into the diets of many cultures. Christopher Columbus brought them back to Spain, from where they then went to the Philippines. The Portuguese brought them to Africa, India, and Southeast Asia. I was even surprised to find Japanese sweet potatoes at the farmers market today. They were white and starchy, their texture almost reminding me of yucca.
The bottom line is that we have all of these naturally sweet, yet incredibly nutritious vegetables in season now. My favorite of the moment is the sweet potato, but I encourage you to find your own. And try them without sugar!!!

October 21, 2008   |   1 comments
Tags: Antioxidant, Fall, Healthy, high-fiber, Vegan, Vegetarian