March 2011—Kara & Malinda

Coconut Mango Refresher

Yellow Pepper Soup

Wild Mushroom Crostini

Orange Spinach Salad with Caper Vinaigrette

Tuscan-Style Quinoa

Strawberry Panzanella

Oatmeal Raisin Cupcakes with Orange Cream–Cheese Icing

Tutti-Frutti Crumble

   

Coconut-Mango Refresher

Approximate amounts per 2 servings:

11.5 oz coconut water

2 oz mango juice

2 oz pineapple juice

Health Benefits:

—Coconut water is a natural drink and has many benefits

—Drinking coconut water keeps the body cool and also aids in maintaining a normal body temperature

—It facilitates the effective transfer of nutrients and oxygen to the cells

—As coconut water is an isotonic beverage, it orally re-hydrates the body and naturally replenishes the body’s fluids, which are lost while exercising

—It also helps to raise the metabolism rate of the body, thereby promoting weight loss

—This elixir also gives a boost to the immunity system, and strengthens the body’s ability to detoxify and fight diseases

—Coconut water is an effective digestive tract cleanser

—It proves beneficial for diabetic patients to control diabetes

—Aids your body in fighting viruses that cause the flu, herpes, and AIDS

—Helps keep the pH balance in check, thereby reducing the risk of cancer

—It is also beneficial in treating kidney and urethral stones.

Yellow Pepper Soup

6 large yellow bell peppers

Cooking Spray

1-1/2 tsp olive oil

1 cup chopped leek

1 cup finely chopped peeled baking potato

1 cup chopped carrot

2 tsp Hungarian sweet paprika

1 bay leaf

2 cups water

1 cup fat-free, low-sodium chicken broth

1-1/2 tsp white balsamic vinegar

1/2 tsp salt

1/8 tsp freshly ground black pepper

Whipping cream or half and half

Place peppers on a jellyroll pan. Lightly coat peppers with cooking spray. Bake at 500 degrees for 30 minutes or until blackened on all sides, turning occasionally. Place peppers in a large Ziploc bag; seal. Let stand 20 minutes. Peel and discard skins. Cut in half lengthwise, discard membranes and seeds.

Heat 1 1/2 teaspoons oil in a large saucepan over medium heat. Add leek, potato, and carrot; cook 5 minutes. Stir in paprika and bay leaf. Add water and broth, bring to a boil. Reduce heat; simmer 20 minutes or until vegetables are very tender. Stir in roasted pepper halves, simmer 5 minutes. Discard bay leaf. Stir in vinegar, 1/2 teaspoon salt and 1/8 teaspoon black pepper.

Place half of bell pepper mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid back on blender. Place a clean towel over the lid opening. Blend until smooth. Pour into a large bowl. Repeat process with remaining bell pepper mixture. Keep warm, serve and enjoy with a swirl of your favorite cream, milk or broth. (We liked whipping cream best)

Makes six 1 cup servings

Health Benefits:

Yellow Peppers: colorful protection against free radicals

Want to color your life healthy? Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. To start, peppers are excellent sources of vitamin C and vitamin A, two very powerful antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to atherosclerosis and heart disease, the nerve and blood vessel damage seen in diabetes, the cloudy lenses of cataracts, the joint pain and damage seen in osteoarthritis and rheumatoid arthritis, and the wheezing and airway tightening of asthma. By providing these two potent free radical destroyers, bell peppers may help prevent or reduce some of the symptoms of these conditions by shutting down the source of the problem. The daily value of vitamin C and vitamin A in ONE bell pepper is 291.3% and 104.9%! Astounding numbers to anyone who reads labels.

Wild Mushroom Crostini

1-1/2 tsp olive oil

4 cups chopped mixed mushrooms (Such as cremini, shiitake, button and oyster

2 Tbsp dry white wine

1/2 teaspoon chopped fresh thyme

2 garlic cloves, minced

2 Tbsp finely chopped parsley

2 Tbsp whipping cream

1/8 tsp salt

1/8 tsp freshly ground black pepper

1 - 8 oz French bread baguette, cut into 12 slices

Preheat oven to 350 degrees. Heat 1 1/2 teaspoons olive oil in a large skillet over medium-high heat. Add mushrooms and reduce heat to medium. Stir in wine; cook 15 minutes or until liquid evaporates. Stir in thyme and garlic; cook 1 minute.

Remove from heat, and stir in parsley, cream, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.

Place bread on baking sheet. Bake at 350 degrees for 5 minutes or until toasted. Place 1 heaping tablespoon mushroom mixture on each crostini.

ENJOY!!

Health Benefits:

Mushrooms:  Want to improve your health and enjoy some delicious food? Then pile on the mushrooms. Not only are they so desirable that people will hunt for hours to find rare ones and spend hundreds on a single ounce, ancient Chinese medicine has also been using them for thousands of years to prevent and cure numerous diseases. What’s more, they’re rich in umami-the uniquely savory fifth taste—without the sodium or MSG. And with around 14,000 varieties, mushroom flavors and benefits range from delicate to pungent, flu fighting to asthma reducing. So if you haven’t already, fight off winter colds by adding one, or ail, of these mighty fungi to your plate.

—Button and Portobello: Don’t dismiss these common mushrooms; the button and portobello varieties enhance your immune system’s natural killer-cell activity to prevent the flu and provide a healthy dose of antioxidants and B vitamins. Plus, they’re inexpensive and easy to cook. Try out some seriously good Portobello Burgers or make simple Marinated Mushrooms for your next meal.

—Shiitake: An all-time favorite mushroom in Asian cuisine, try warming your belly up with some Congee or Mushroom Miso Soup. Shiitake extract also contains lentinan, a powerful immune boosting
compound, which has also been shown to delay the progress of viruses by increasing antibody levels.

—Oyster: These babies are the most aggressive species, growing in giant clusters with their caps at up to twelve inches in diameter. Studies have also revealed that they lower unhealthy cholesterol and have anti-cancer properties

Orange-Spinach Salad with Caper Vinaigrette

For the vinaigrette:

2 1/2 Tbsp balsamic vinegar

4 tsp extra-virgin olive oil

2 tsp minced capers

1 tsp minced lemon zest

1/4 tsp kosher salt

1/4 tsp ground black pepper

For the salad:

4 cups packed fresh spinach leaves

2 oranges, peeled and cut crosswise into 1/2-inch slices

1/2 cup thinly sliced red onion

4 Tbsp slivered almonds, toasted

Whisk together vinegar, oil, capers, and zest; add salt and pepper. Divide spinach, orange slices, and onion between two plates. Drizzle with vinaigrette; top with almonds.

Serves 4

Health Benefits:

Oranges: A Very Good Source of Fiber:  Oranges’ health benefits continue with their fiber; a single orange provides 12.5% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, which may help explain why oranges can be a very healthy snack for people with diabetes. In addition, the natural fruit sugar in oranges, fructose, can help to keep blood sugar levels from rising too high after eating. The fiber in oranges can grab cancer-causing chemicals and keep them away from cells of the colon, providing yet another line of protection from colon cancer. And the fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome.

In addition to oranges’ phytonutrients, vitamin C and fiber, they are a good source of thiamin, folate, vitamin A (in the form of beta-carotene), potassium and calcium.

Tuscan-style Quinoa

For the Quinoa:

2 cups water

1 cup dry quinoa, rinsed

1/2 tsp kosher salt

2 Tbsp minced fresh basil leaves

For the Vegetables:

4 tsp extra virgin olive oil

2 cups thinly sliced fennel

2 small zucchini, halved lengthwise and sliced

2 cup diced yellow squash

1 cup asparagus cut into 1-inch segments

2 tsp minced garlic

1/2 cup dry white wine

2 small plum tomatoes, seeded and diced

4 tsp minced fresh thyme leaves

For the Bean Dip:

1 cup canned cannellini beans, drained and rinsed

2 tsp extra-virgin olive oil

2 tsp white wine vinegar

2 tsp minced garlic

3-4 Tbsp water

1 tsp minced fresh thyme leaves

4 Tbsp chopped black olives (or kalamata olives)

Combine water, quinoa, and salt in saucepan; bring to boil. Cover pan; reduce heat.

Simmer until quinoa grains soften, double in size, and water is absorbed, 14-18 minutes. Remove pan from heat; stir in basil.

Heat 4 teaspoons oil in nonstick sauté pan over medium-high heat. Sauté fennel, zucchini, squash, and asparagus until softened, 8-9 minutes. Add 2 tsp. garlic; sauté 30 seconds. Stir in wine; simmer until liquid is reduced by half. Stir in tomato and 4 tsp. thyme.

Combine beans, 2 teaspoons oil, vinegar, and 2 teaspoons garlic in a food processor. With processor running, drizzle in 3-4 Tbsp. water until beans are smooth. Stir in 1 teaspoons thyme.

Serve vegetables over quinoa; top with bean dip. Garnish each serving with olives.

Serves 4

Health Benefits:

—Quinoa:  Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

—Help for Migraine Headaches:  If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.

Strawberry Panzanella Recipe

101cookbooks.com

When shopping for strawberries I prefer ones that are on the smaller side, fragrant, and a deep red in color. A whole wheat seeded loaf would be perfect for this recipe. Use a serrated bread knife to cut the bread into cubes. To vegan-ize the recipe toss the bread cubes with olive oil/brown sugar (but don’t heat it) before baking, and skip the yogurt.

1/4 cup unsalted butter

1/4 cup + 2 Tbsp natural cane sugar OR brown sugar*

Couple pinches of fine grain salt

1 pound loaf of hearty, substantial day-old bread, cut into 1-inch cubes

1+ pint basket of ripe strawberries, trimmed and cut into matchsticks

7 or 8 ounce container of plain (Greek) yogurt

Poppy seeds for garnish

Preheat oven to 350 °F degrees. In a large pot melt the butter. Stir in the sugar and salt. Stir until the sugar dissolves and remove from the heat. Add bread cubes and toss, coating the bread cubes. Toss for a minute or so to get decent coverage. Pour the bread out onto a baking sheet and arrange them in a single layer. Toast for about 15 minutes or until bread is well toasted, tossing every 5 minutes to make sure all bread surface areas get golden and crunchy.

In the meantime, place half the chopped strawberries in a small bowl and mash them with the remaining 2 tablespoons of brown sugar. I found a potato masher works well for this. Keep mashing until berries are super juicy and appetizingly chunky—this is your dressing.

When the bread cubes are done toasting (and have had a few minutes to cool and crisp up), toss them in a big bowl with the mashed berries. Add the remaining chopped strawberries and toss a bit more. Give the yogurt a good stir, and serve on the side garnished with poppy seeds (feel free to sweeten it a bit to your liking).

Serves 6 or so.

*1 use one of my favorite raw brown sugars in this recipe to get the best brown sugar flavor (alternately, seek out a great muscavado sugar), but for those of you who want to swap in honey or agave nectar, I suspect it would be equally tasty.

Health Benefits:

Strawberries: Potent Antioxidant Protection from Phenols Strawberries, like other berries, are famous in the phytonutrient world as a rich surce of phenols. In the strawberry, these phenols are led by the anthocyanins (especially anthocyanin 2) and by the ellagitannins. The anthocyanins in strawberry not only provide its flush red color, they also serve as potent antioxidants that have repeatedly been shown to help protect cell structures in the body and to prevent oxygen damage in all of the body’s organ systems. Strawberries’ unique phenol content makes them a heart-protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit. all rolled into one. The anti-inflammatory properties of strawberry include the ability of phenols in this fruit to lessen activity of the enzyme cycto-oxyqenase, or COX. Non-steroidal anti-inflammatory drugs like aspirin or ibuprofen block pain by blocking this enzyme, whose over-activity has been shown to contribute to unwanted inflammation. such as that which is involved in rheumatoid and osteoarthritis, asthma, atherosclerosis, and cancer. Unlike drugs that are COX-inhibitors however, strawberries do not cause intestinal bleeding.

Oatmeal-Raisin Cupcakes with Orange Cream Cheese Icing

3 1/4 cup old-fashioned rolled oats, divided

2 1/2 cups all-purpose flour (or wheat)

2/3 cup oat bran

1/2 tsp baking soda

1 1/2 tsp baking powder

1 tsp salt

2 tsp ground cinnamon

11/2 cups unsalted butter, room temperature

1 cup granulated sugar

1 cup packed light brown sugar

4 large eggs

2 tsp pure vanilla extract

1 cup sour cream

11/2 cup raisins, soaked if desired

1 cup sweetened flaked coconut

Directions:

Preheat the oven to 350 degrees °F. Line standard cupcake pans with 36 cupcake liners.

Whisk 2 cups oats with the flour, oat bran, baking soda, baking powder, salt, and cinnamon in a medium bowl. In the bowl of an electric mixer fitted with the paddle attachment, cream the butter and both sugars on medium-high speed until pale and fluffy. Add the eggs, 1 at a time, beating until each is smooth, scraping down the sides of the bowl if needed. Beat in the vanilla. Turn the speed to low, add the flour mixture, and beat until combined. Beat in the sour cream. Stir in the raisins by hand.

Transfer 2 3/4 cups batter to a small bowl, and then stir the coconut and the remaining 1 cup oats. Divide the plain batter among the cupcake liners, and then top each with 1 tablespoon oat-coconut batter. Bake until golden, rotating the pans halfway though, 18 to 20 minutes. Transfer the pans to wire racks to cool completely before removing the cupcakes.

Orange Cream Cheese Icing

4 oz cream cheese, room temperature

1/2 cup unsalted butter, room temperature

Pinch salt

2 1/2 cups confectioners’ sugar, sifted

2 tsp grated orange zest

2 tsp orange flavored liqueur or extract, or orange juice

In the bowl of an electric mixer fitted with the paddle attachment, beat the cream cheese, butter, and salt un medium-high speed until creamy. Turn the speed to low and beat in the confectioners’ sugar, 1/2 cup at a time. Increase the speed to medium-high and beat until light and fluffy. Add the orange zest and liqueur, beating steadily until mixed. Refrigerate the frosting for 30 to 60 minutes to firm.

Frost the cupcakes and enjoy!

Health Benefits:

Rasins: Boron for Better Bone Health

Although not often spotlighted in public health recommendations, boron is a mineral that is critical to our health, and has been of special interest in women in relationship to bone health and osteoporosis (bone softening). Boron is a trace mineral required to convert estrogen and vitamin D to their most active forms (17-beta-estradiol and 1,25-(OH)2D3 respectively). Estrogen levels drop after menopause causing osteoclasts to become more sensitive to parathyroid hormone, which signals them to break down bone. Studies have shown that boron provides protection against osteoporosis and reproduces many of the positive effects of estrogen therapy in postmenopausal women. Raisins are among the top 50 contributors to total dietary boron in the U.S. diet.

BONUS RECIPE!!

Carmel Bread Pudding

(Nope, not going to share this one but it is GOOD!!  If you want it, ask Malinda)

Tutti-Frutti Crumble

Tutti-Frutti means ‘all fruits’ in Italian so be versatile with this dessert. The cherries were not a big hit but I thought blueberries, raspberries or anything you love would be fabulous. We loved the currants in this. They added a nice, different texture and were a fun surprise in this dessert.

3/4 cup spelt flour or whole wheat pastry flour

2 Tbsp poppy seeds

1/2 cup rolled oats

1/2 cup natural cane sugar

1/2 tsp fine-grain sea salt

1/3 cup unsalted butter, melted

1 Tbsp all-natural cornstarch

1/3 cup natural cane sugar

1 1/2 cups raspberries

1 1/2 cups strawberries, hulled and quartered

1 1/2 cups sweet cherries, pitted

1/4 cup dried currants

1/4 cup Beaujolais wine, or cream sherry

Preheat the oven to 375°F with a rack in the middle of the oven. Butter an 8-inch square-baking dish.

To make the crumble, mix together the flour, poppy seeds, oats, sugar, and salt in a bowl. Use a fork to stir in the melted butter. Divide the mixture into three portions and use your hands to form three patties. Place the patties in the bowl and freeze for at least 10 minutes, or until you’re ready to bake.

Make the filling by whisking together the cornstarch and sugar in a large bowl. Add the raspberries, strawberries, cherries, and currants and toss until evenly coated.

Wait 3 minutes, add the Beaujolais, and toss again.

Transfer the filling to the prepared baking dish. Remove the topping from the freezer and crumble it over the filling, making sure you have both big and small pieces.

Bake for 35 to 40 minutes, until the topping is deeply golden and the fruit juices are vigorously bubbling. Let cool a little before serving, 20 to 30 minutes. Add a small scoop of vanilla ice cream if desired.