Eggs

Don't they look pretty?  I bet today you still think they look nice tucked in a bowl in your refrigerator or sitting on your kitchen counter.  But in a day or two you may find yourself a bit overwhelmed by all those hard boiled eggs.  Don't despare, here are a few tasty and unique recipes for you to give a try.

Tomato and Avocado Egg Salad

6 hard boiled eggs, sliced
2 avocados, chopped
1 cup chopped tomato
1/2 cup chopped red onion
1/4 cup chopped fresh parsley OR cilantro
Spinach OR lettuce leaves

Dressing:

2 Tbsp. mayonnaise
2 Tbsp. sour cream
1 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. hot pepper sauce

Directions:

1.Mix dressing ingredients in small bowl.
2.Reserve and refrigerate 6 center slices from eggs for garnish. CHOP remaining eggs.
3.Combine chopped eggs, avocados, tomato, onion and parsley in large bowl; toss gently to mix. ADD dressing; stir gently just until ingredients are evenly coated with dressing.
4.Refrigerate at least 1 hour to blend flavors. Serve on spinach leaves, garnished with reserved egg slices.

Nutritional information:

calories: 218, total fat: 17g, cholesterol: 189mg,sodium: 316mg,dietary fiber: 5g,protein: 8g

Test your Egg knowledge:
1.Most eggs are laid between which hours in the day?

2. How many essential nutrients are in one egg?
3. You can cook an egg in its shell in the microwave?
4. A large egg contains about __ calories
5. How many grams of protein are contained in one egg?
6. A chef's hat is said to have a pleat for each of the many ways you can cook eggs.
7. All of the protein found in an egg is in the egg white.
8. Eggs contain one of the highest-quality proteins of any food
9. What percentage of the world egg supply is produced in the United States?

See answers below.




Information courtesy of "the incredible egg."

Answers:
1. 7am-11am
2. 13 nutrients
3. no
4. 70 calories
5. 6 grams of protein
6. true
7. False
8. True
9. 10%

Broccoli Raab, Rapini

I bet you missed it at the grocery store! The stock boys place it just above or around the broccoli and it just misses your vegetable radar!  This is a nutritional gem you don't want to miss, but get your American palate ready.

It's name, Broccoli Raab, is one of many.  Perhaps you have seen it as Rapini, cime di rapa, broccoletti, ruvo kale, turnip broccoli or Italian turnips.  Any of those name will get you the same product, but don't be surprised by it's flavor.  It is really a member of the turnip family, not the cruciferous family.

It is believed that the D'Arrigo brothers brought this green , leafy stalk to America in 1927. The D'Arrigo's were interested in introducing us to a new vegetable and broccoli raab was it.  Unlike the sweeter vegetables we are accustomed, broccoli raab, is bitter in taste resembling the family of it's origin, the turnip. It's assertive flavor makes it a great companion with milder flavors and foods, such as pasta, potatoes and fresh white cheeses. It is a great companion to garlic, chili and ginger and serves well either hot or cold. But do not serve it raw as it will be too harsh and fibrous to your palate.

Selection tips:

Broccoli Raab is available all year round but is at peak season in the cooler months. Choose bunches that have thin stalks and small flower buds.  Avoid bunches that are too wet, too dry or yellowing.

Storage tips:

Remove the rubber band that holds the bunch together.
Refrigerate for as few days as possible, wrapped in a damp cloth and enclosed in plastic bag.  Avoid storing this vegetable around fruit that continues to ripen such as peaches, bananas, pears, melon. plums, avocados, apples and all tropical fruit.

Preparation:

Trim the base of each stalk.  To reduce some of it's bitterness, trim the outer layers of the stalk. Broccoli raab will cook quiet quickly so do not wander too far from your stove. After rinsing and trimmed steam vegetable in salted water.

Give this dish a try.

Pasta with Broccoli Raab and Olives

Ingredients:

1 bunch broccoli raab
1/2 pound small spinach pasta such as gemelli or rotini
about 1 dozen oil cured black olives
1-3 garlic cloves
2 tablespoons olive oil
1/4 teaspoon chili flakes
salt and pepper
lemon wedges

Directions:

1. Bring a large pot of water to boil
2. Trim the stems of the broccoli raab, about 1/2 to one inch, depending on tenderness
3. Steam vegetable in the pot of boiling water with 1 teaspoon of salt.  Cook until tender, about 3 minutes
4. With tongs, remove broccoli from the water reserving it for later.
5. Place the pasta in the reserved boiling water in which you have just cooked the broccoli.
6. Mince the garlic, trim the broccoli and remove pits from the olives.
7. Add the olives to the pasta during the last minute or two of cooking.
8. When pasta has reached al dente, remove 1 cup of the water. Drain pasta. Add one tablespoon of olive oil.
9. Combine the remaining oil, garlic, chili flakes in a pot over low heat. Cook for about 3 minutes until the garlic has softened. Add 1/2 cup of the reserved water and the broccoli raab.  Cook another 3 minutes.
10. Add the pasta and remaining reserved water.  Heat through for about 3 minutes or until liquid is absorb.
11. Serve immediately with lemon wedges.

Serves 2 as a main entree

Recipe courtesy of Vegetables from Amaranth to Zucchini

Kale- learn to be a fan!

Did you know that Kale is one of our super foods?  If you haven't added it to your regular diet, now is the time. Kale is a delicious and hearty vegetable that is similar in characteristics as spinach and should be treated in similar fashion.  Kale is most abundant, flavorful and tender during cooler months.  For the best product, choose leaves that are moist, deep in color and have small to medium leaves. Avoid leaves that are dry, brown, yellowed or coarse-stemmed.

Storage: wrap kale in plastic or an airtight containers and keep in a very cool place.  Do not refrigerate for more than a few days, as it will lose its fresh green color. To avoid yellowing, keep kale away from climacteric fruits (one which keep ripening like apples, bananas, avocado, peaches, pears, plums,tomatoes and most tropical fruits).  The presence of ethylene gas, a product for ripening, will cause your kale to lose chlorophyll and protein and will hasten dryness in the leaves.

To extend its shelf life or to revive it, cut the stems and drop it into plenty of lukewarm water.  Soak for 5 minutes.  Shake dry, leaving a little moisture on the leaves.  Pack into airtight containers and store in the coolest part of your refrigerator.  This will restore and extend the life of you kale for a many days.

Varieties of Kale

1. Curly leave: the most common variety found in USA markets.  This variety is slightly chewy, colorful, and bold in flavor.  It makes for good company mixed with other salad greens.

2. Tuscan: a plumed dark beauty. This variety should be cooked to be enjoyed.  The leaves are best if you stem them in stock and will produce a delicious dense, meaty flavor.  It goes best with rich flavors such as olive oil, cheese or Italian pork products such as pancetta, bacon or sausage. Great with starches such as polenta, pasta and beans.  No seasoning is necessary.

3. Russian red: silvery green or gray leaves. These leaves will turn evergreen when cooked, despite its garnet stems. Strong in flavor, it is best paired with grilled sausages, pork or turkey.

4. Ornamental- not recommended for eating, as it produces the least desirable of taste in comparison with other varieties.

A Plethora of ideas for serving Kale-

1. Kale chips

2.Kale quiche

3. Kale pesto

4. Kale and pasta

5. Kale soups

6. Sauteed kale

7. Pizza with kale

Try my favorite.

Baked Kale Chips



1/2 teaspoon kosher salt

1/4 teaspoon smoked paprika

1/4 teaspoon granulated garlic

3 large handfuls kale, torn into shreds

1 to 2 tablespoons extra-virgin olive oil



Preparing to bake. Preheat the oven to 350°. Line a baking sheet with aluminum foil. Combine the salt, smoked paprika, and garlic in a small bowl.



Wash the kale. Rinse the kale leaves, then put them in a salad spinner and spin until the green becomes a blur. Round and round, spinning and spinning — let the kale dry. After it comes out, dry it even more with paper towels. Those leaves should be bone dry.



Oiling the kale. Put the kale leaves in a large bowl. Drizzle over 1 tablespoon of the olive oil. Massage the oil into the leaves. You might need more. You might have larger hands than I do. Use your judgment.



Bake the chips. Arrange the kale chips onto the sheet try and slide it into the oven. Bake until the leaves are crisp to the touch but still a dark green. (When they turn brown, they turn bitter.) Check at the 12-minute mark, to be sure.



Remove them from the oven. Sprinkle with the garlic smoked paprika salt.



Let them cool a bit. Eat.

More than a Christmas pet!

"Ch-ch- ch- chia" Can you hear the jingle running threw your head?  You know, the one we hear every Christmas about chia pets.  Well chia seeds are more than grass growing on the backs of clay dogs. 

Chia seeds have reached celebrity status this year. The latest super seed to sprout up on grocery shelves has actually been around for centuries. Found in abundance throughout Mexico and South America, Chia was highly prized by the Aztecs, who believed it to hold supernatural powers. Derived from the Salvia columbarieae, a member of the mint family, Chia seeds are actually cousins to the sprouts found on your clay “pet.”


Benefits:

Chia seeds are an excellent source of omega 3 (greater source than flaxseeds), fiber, antioxidants, calcium and small amounts of iron.

In a study, Chia seeds were found to help reduce inflammation and blood pressure in folks with type 2 diabetes.

Because of its fiber content it also aids with satiety.

Uses: Because of its ability to absorb liquid easily and gel, Chia seeds are a great addition to oats and pancakes.

Seeds can be eaten raw and make a great addition to yogurt, breads, cookie batter, salads and other baked goods.

Recipe ideas:

Toss a handful (1/4 cup) of seeds into your next cookie, pancake or bread batter.

Sprinkle some atop a green salad

Instead of a poppy seed dressing, substitute Chia Seeds

Sprinkle atop yogurt

Add to homemade granola or energy bars.

Nutritional value: Just 1 tablespoons yields 37 calories, 3 grams fiber, 2 grams protein and 1.75 grams omega-3

New Year's Resolution worth Keeping

A New Year’s Resolution worth Keeping The last present has been unwrapped and all the holiday activities are a memory and now it’s time to turn to making New Year’s resolutions. Over 100 million Americans make resolutions each year. The most common of resolutions include: starting an exercise program, eating better, reducing the consumption of alcohol, tobacco, caffeine or other drugs. Despite our best intentions 4 out of 5 people will fail at keeping these resolutions. This year I would like to suggest that instead of giving up a bad habit, why not take on a good one? Here are some healthy New Year’s Resolutions you may actual enjoy “putting on” and experience success. 1. Try a new food that you have not ever eaten before. Some great suggestions include: Black rice (try looking in the organic isle of your grocery store or purchase on line at http://www.lotusfoods.com ), pomegranates or roasted parsnips. 2. Cook at home! Want to eat healthier, cheaper, and more deliciously? Make it yourself. It will also give you the opportunity to buy local and seasonally. 3. Enrich your life by sharing a meal together. Did you ever notice that food taste better when shared with family and friends? Our lives are enriched when we share a repast with those we love. Want some great ideas on how to make this time even more special? Read Laurie David’s new book The Family Dinner http://www.amazon.com/Family-Dinner-Great-Ways 4. Go Meatless one night a week. Have you heard of the Meatless Monday movement? In efforts to cut down on our meat consumption and reduce our risks of heart disease, diabetes, certain forms of cancer and obesity reduce your meat consumption. Going meat free just one day a week will improve your health and the health of our planet. For more information on this topic see www.meatlessmonday.com 5. Want to make exercise a part of your daily routine this New Year? Get a buddy! Research shows having a buddy increases our chances for success and it’s more enjoyable! 6. Learn something new this year! You’re never too old to learn something new. Take a cooking class, learn to ride one of those high speed fancy road bikes or jump on a skate board with your kids. If you want to stay young and keep your mind healthy and alert, continue to learn and challenge your brain. Now that you have some goals here are some tips to be that one (remember 4 out 5 people don’t keep their new year’s resolutions!) who is a success. 1. Be committed to that new habit you want to make. Believe that you can do it. Those with a strong self –efficacy are more likely to achieve their goals. 2. Have a plan of coping strategies in place so you are ready when you reach a road block. 3. Keep track of your progress. The more you monitor your behavior and receive feedback from your support system, the greater your chances of success. Why not keep a calendar hanging in your kitchen and record the day’s you went meatless or tried a new food. Don’t forget to document all the times you went for a walk or went to the gym. Remember it takes a minimum of 15-19 consecutive attempts at something to make it a habit. 4. Get an accountability partner- perhaps a family member or your best friend. They may be just as interested in making these New Year’s resolutions as you. 5. Missed a week of meatlessness? Don’t give up. Get right back on schedule. Mark it on your day planner or make yourself an “appointment” on your cell phone- “no meat today.” Do whatever it takes to remember your new commitment. According to the Journal of Clinical Psychology, people who make New Year’s resolutions have higher rates of success at making a desired behavior change then people who don’t make resolutions. After six months, studies report, 46% of resolution makers were still keeping their resolutions. Go for it- been that 46% this year.

An Orange in your Stocking

Christmas is soon upon us.

By now I presume that you have decorated your home for the Christmas season and have hung your stocking by the chimney with care. Throughout the years children have found oranges in the toe of their Christmas stocking. Have you been one of the lucky ones who has found an orange in your stocking? Or have ever wondered how that tradition started? Here is what I have learned about this ancient tradition.



The tradition of placing oranges in the toe of stockings dates all the way back to the 19th century and included a man named Nicholas. As it has been told, Nicholas had a great deal of money, which he chose to share with the poor. One winter he learned about a man who had three daughters, who could not marry because they were too poor to have a dowry. Without a dowry, no husbands could be found for these women. So one night the daughters washed out their stockings and hung them to dry by the fireplace. During the night Nicholas came by and threw coins down their chimney and they landed into the girls stockings. The next morning they found enough gold in their stocking to provide them with an adequate dowry. The gold that Nicholas was said to have thrown has been represented over the years as gold balls, making oranges the symbol for gold balls.





Bishop Nicholas is often portrayed in pictures wearing the red ceremonial robes and miter (or headdress) and holding the staff of a bishop, as well as holding three gold balls, gold coins, or pieces of fruit. Nicholas lived a long life, died of natural causes, was canonized and made a saint. This same man, born in Turkey in the 4th century, is Saint Nicholas. Most of us know that St. Nicholas became, over time, our good friend Santa Claus.





The Christmas season and all winter long we can look forward to the availability of citrus fruits. Oranges, grapefruits, tangerines, and Clementine are at their peak throughout the winter months and can be enjoyed in a variety of ways.





Try adding fresh sliced oranges or pink grapefruit to a green salad. The following recipe is colorful and pleasantly bittersweet.



Kiwi, Orange Grapefruit and Watercress Salad



Serves 4



Ingredients

1 large navel orange, peeled and pith removed

1 large pink grapefruit, peeled and pith removed

2 Tbsp lemon juice

1 Tbsp rice vinegar

1/4 tsp salt

Pinch of cayenne pepper or to taste

3 Tbsp canola oil

2 tsp honey

3 large kiwi, peeled

1 bunch of watercress, trimmed, rinsed, and dried.





Directions:

1. Halve the orange lengthwise, cut across into very thin half-round slices. Repeat for the grapefruit.

2. Combine lemon juice, vinegar, cayenne and honey. Mix to blend. Add oil. Add any juice drippings from the cut fruit into your dressing and blend together.

3. Arrange the watercress onto a platter. Arrange the orange and grapefruit slices overlapping. Cut the kiwi into rounds and arrange into the center of the salad.

4. Cover and chill.

5. When you are ready to eat, top salad with the dressing.

Obessed with sweet potatoes!

Did you know that Sweetpotatoes (yes, this is spelt correctly. It's supposed to be one word, not two), potatoes and yams are not related, despite the shared common name?  Let me explain.

Since Columbus sailed the ocean blue, there has been a mix up between sweetpotato and potato..  Columbus introduced the  sweetpotato to Europe with a Native American name- "batatas", "patate" and other forms that become the word "potato." Potato meant sweetpotato in Europe until nearly a half century later, when what we now referred to as the potato, landed in America. By way of distinction "Ipomoea batatas", not "Solanum tuberosum" (our known white potato) became the sweet potato.

To confuse us even more we have the sweetpotato and the yam.  True yams are species of Dioscore, starchy tuberous roots that do not resemble Ipomoea batatas, sweetpotato, and are rarely sweet. Portuguese slave traders brought inhame (pronounced eenyam) to the new world. When they arrived in the American South, the word was erroneously changed to yam.

In the 1930's promoters of Southern grown sweets hit on the word "yam" for a campaign to set apart their Louisiana product from drier,paler sweets grown in New Jersey, Maryland and Virginia.  Ironically, although the misnomer "yam" may have helped at the time, it now adds to the mess because the same varietieses are grown nationwide. So there you have it.  A sweetpotato, potato and yam are three separate vegetables.

Americans are the only citizens in the world who prefer this variety of sweet potatoes.  Ninety percent of the sweetpotato crops are grown in Asia and they are rarely orange in color. We are the only nation that prefers our sweetpotatoes to taste like pumpkin!

Traditional sweetpotatoes found in American markets include the Jewel and the Garnet.  The Jewel will have a light colored skin with a brighter orange pulp while the Garnet has a deeper orange red skin and a paler orange yellow pulp. Whatever the cooking method, they both will have a soft, sometimes squishy feel in the mouth and a pumpkin flavor. They will always be sweet in flavor but the intensity of the sweetness will vary depending on the cultivar, how they are handled after harvest and the length of time after harvest.

In November you will find sweet potatoes on every American Thanksgiving table.  Many will be buried under pounds of sugar in the form of marshmallows and brown sugar.  I say "what a shame!" Let me suggest a variety of my favorite ways to enjoy the splendid sweetness of this orange gems.

Sweet Potato Oven French Fries

Ingredients

sweet potatoes- one medium size potato per 2 people
olive oil
salt
pepper

Directions

1. Preheat oven to 400 degrees
2. Wash your potatoes under warm water and towel dry
3. In the round, slice potatoes about 1/4 inch thick
4. Grease a pizza stone or cookie sheet with olive oil
5. Place potato rounds on the tray and drizzle them with olive oil
6. Sprinkle with salt and pepper and place them in the oven.
7. Cook for about 10 minutes. check for doness and adjust cooking time accordingly.

Sweet Potato Casserole

Ingredients:
4 medium sweet potatoes, peeled and cubed
1/2 cup orange juice
1 tsp orange zest
1 tbs brown sugar
1/2 tsp cinnamon
1/2 tsp ground ginger
Topping:
3/4 cup rolled oats
2 Tablespoons butter
2 Tablespoons olive oil
1/4 cup brown sugar

 Directions:

1.Bring a large pot of water to a boil. Add sweet potatoes and cook for 20-25 minutes until tender.

2. Drain sweet potatoes; add orange juice, orange zest, brown sugar, cinnamon and ginger.

3. Mash until smooth. 

4. In a separate bowl mix the ingredients for the topping.

5. Place mashed potatoes in a baking dish,  Top with the topping mixture. 

6. Place in a 350 degree preheated oven and bake for 30 minutes.