Tag: nutrition

Health and Fitness News

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

The Seasonal Charms of Green Garlic

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   Green garlic has a window of about a month at farmers’ markets in Los Angeles, where I live, and I cannot resist buying it every time I go. At the beginning of the season the bulbs look more like leeks or spring onions than garlic, as they have not yet set cloves. To prepare them I just cut away the stalks as I would a spring onion, cut them in half and remove any tough stalk that might be running down the middle, remove the papery outer layers and chop like a scallion or leek.

   By now the green garlic I’m buying – actually, the bulbs are pink, but the stalks are green – has set cloves. The long green stalk must be cut away and the papery shells and the middle stalk removed. The cloves are juicy and mild, and I am using them in everything from stir-fries to omelets. Some farmers sell garlic scapes, the curly, green flowering end of the garlic plant. I have yet to find them at my market, but you can find recipes at several Web sites, including this one. They can be used in the same way you might use the green parts of scallions – in salads, omelets and pasta dishes, for example. Next year, when I’m ready to write my now-annual green garlic column, I’ll look hard for scapes so I can include some recipes.

~Martha Rose Schulman~

Soba With Green Garlic, Spinach, Edamame and Crispy Tofu

If you can’t find soba (buckwheat noodles), you can serve the stir-fry with brown rice or other grains.

Green Garlic, Chive and Red Pepper Frittata

This frittata has a fluffy texture and can be eaten cold or hot, and it’s easy to pack for lunch.

Pan-Cooked Brussels Sprouts With Green Garlic

Can be served as part of a rice bowl with brown rice, but they also make a nice side dish with just about anything.

Quinoa Pilaf With Sweet Peas and Green Garlic

Quinoa’s grassy flavor is beautifully complemented here by the sweet vegetables that are appearing in farmers’ markets.

Turkey Burgers With Green Garlic and Parsley

The grated onion and abundance of green garlic add moisture as well as flavor to these burgers.

Health and Fitness News

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Turning Up the Heat on Lettuce

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   I decided to devote most of the recipes this week to dishes that involve cooking lettuce. I couldn’t resist one simple romaine and radish salad, but the rest of the dishes are cooked. I used the tough outer leaves of romaine or leaf lettuce in blended sauces and entire heads in soups. I tested several classic French braised lettuce recipes, but as promising as these looked on paper, they didn’t appeal to me nearly as much as the more vibrant Chinese stir-fried lettuce dishes I tried, or the puréed soups. In the French braised dishes, the life seemed to be cooked out of the lettuces.

   I used sturdy lettuces like romaine and leaf lettuce for the cooked dishes, not tender spring mixes, which really should be dedicated to salads. Bitter lettuces with tough outer leaves, like curly endive (a k a escarole or chicory) and Batavia, stand up to cooking the same way greens like kale do. Use the recipes not only when you have a surfeit of lettuce in your C.S.A. basket, but also for the tough outer leaves of the one head of romaine in your fridge that you don’t want to include in your salads.

~Martha Rose Shulman~

Green Mole With Chicken

A warm sauce featuring tomatillos and lettuce gives tender poached chicken a Mexican accent.

Stir-Fried Lettuce With Seared Tofu and Red Pepper

If you’ve got too much lettuce on hand, put the salad dressing away and try stir-frying it.

Romaine and Radish Salad With Buttermilk Lemon Dressing

A tangy, creamy dressing cuts the bite of the radishes and the mild bitterness of the romaine.

White Beans With Chicory

Puréed fava beans and cooked chicory are a classic pairing in Italy; for this version, almost any kind of hearty bitter lettuce will work.

Lettuce and Green Garlic Soup

Use a flavorful broth – chicken or vegetable – to enhance the subtle flavors in this thick, comforting soup.

Health and Fitness News

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Adding Mussel to Your Meal

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   I always associated high omega-3 content with fatty cold-water fish like salmon, mackerel and tuna, but it turns out that there are 1,472 milligrams of omega-3s in 6 ounces of mussels (the approximate amount of meat you get from a pound in the shell), only 400 milligrams less than the same amount of salmon.

   Farmed mussels are a much more ocean-friendly seafood choice than farmed salmon…. Look for mussels that are shiny and black, and somewhat heavy for their size. When you get them home, take them out of the wrapping immediately, give them a quick rinse and put them in a big bowl. Cover the bowl with a damp cloth and refrigerate until you’re ready to clean and cook them.

~Martha Rose Shulman~

Curry-Laced Moules à la Marinière With Fresh Peas

These are classic wine-steamed mussels, but the broth is seasoned with a little curry powder.

Oven-Roasted Mussels With Fresh Spinach

Mussels don’t have to be steamed. They will pop open in a hot, dry cast iron skillet, on a grill or in the oven.

Spicy Spanish Mussels

Inspired by a tapas bar in Valencia, this dish is made special by the crunchy almond and hazelnut picada added after the mussels are steamed.

Mussel Risotto

Brown rice can be added for a mixed-grains risotto.

Mussel Pizza

A dish typical of seaside towns in Italy or the south of France.

Health and Fitness News

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Four Bowls of Pho

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   I have made delicious classic beef pho using oxtail and short ribs to flavor the broth, but this time I just focused on the charred ginger and onion; the spice bag filled with star anise, peppercorns, cinnamon stick and cloves; and an abundance of sweet vegetables to obtain a light but highly aromatic broth. I achieved the flavor I wanted, and now had this beautiful vegan broth, with the option of fish sauce for nonvegetarians to add.

   This would be my canvas for the week’s recipes. I used classic wide rice noodles in some of my soups, untraditional soba in others and quinoa in one. Protein came in the form of tofu, and I mixed and matched seasonal vegetables. The herbs – cilantro, Thai basil, mint – are classic, and the chilies and lime, also classic, bump up the flavor. I served smaller portions as a starter at a dinner party, but mostly enjoyed my pho as dinner every night for a week, and I was sad to see it go.

~ Martha Rose Shulman ~

Simple Vegetarian Pho Broth

To create this broth, use lots of sweet vegetables and the spices that infuse traditional beef pho broth.

Pho With Carrots, Turnips, Broccoli and Tofu

This vegetable combination is sweet and colorful, and soba noodles add heartiness.

Pho With Spinach and Tofu

Using soba rather than rice noodles and seasoning the tofu with soy sauce fuses Asian cuisines in this inviting soup.

Vegetarian Pho With Asparagus and Noodles

The asparagus is cooked separately and added just before serving, to preserve its signature flavor and a little crunch.

Pho With Broccoli and Quinoa

A high-protein grain replaces noodles in this fragrant soup.

Health and Fitness News

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Oils for Cooking and Drizzling

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For home cooks with a sense of adventure, experimenting with aromatic and flavored oils can transform a dish. But deciding which type of oil to use isn’t always easy.

This week, Martha Rose Shulman explains all in a primer on the various oils that can be used in cooked dishes and baked goods and drizzled on salads, fish and vegetables. She also singles out a few new favorites, including rice bran and wasabi oils, as well as tried-and-true varieties, like canola and extra virgin olive oils. Here’s her report, followed by five new recipes using oils from walnuts, peanuts, rice bran, coconut, wasabi and sesame.

Oven-Roasted Salmon, Quinoa and Asparagus With Wasabi Oil

Seasoned oils like the wasabi oil I buy at my local specialty grocery can embellish a simply cooked piece of fish, a bowl of grains or steamed vegetables.

Radicchio or Asian Greens Salad With Golden Beets and Walnuts

A walnut-oil vinaigrette is a wonderful companion to bitter greens.

Rice Noodle Salad With Crispy Tofu and Lime-Peanut Dressing

Using unrefined peanut oil in the dressing complements the Asian flavors of this dish.

Whole-Wheat Ginger Scones

Coconut oil is the perfect nondairy fat to use for scones and other baked goods

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Seared Red Rice With Spinach, Mushrooms, Carrot and Egg

This stir-fry uses rice bran oil, whose high smoking point helps impart a nice seared aroma.

Health and Fitness News

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Making Spinach the Star of the Meal

Stir-Fried Sesame Shrimp and Spinach

It’s hard for me to resist buying spinach at the farmers’ market this time of year. The bunches are plush, and the leaves and stems, pale pink at the base, are tender. I’d almost forgotten what mature spinach tastes like, since I’d gotten into the habit of buying the bagged baby spinach that you don’t have to stem; at my Iranian market they sell three-pound bags at a very good price. But fresh, locally grown bunch spinach is definitely worth revisiting, even if it does require more prep time. ~ Martha Rose Shulman

Stir-Fried Sesame Shrimp and Spinach

Two rinses in a salty bath give the shrimp a succulent flavor and crisp texture.

Indian Tofu With Spinach

Tofu takes the place of cheese in this classic Indian dish.

Spinach and Onion Tart

Lighter than a quiche, this tart plays up the flavors of spring.

Spinach Bouillabaisse

Saffron lends an exotic note to this soup, and an egg in each bowl makes it a one-dish meal.

Provençal Spinach Gratin

This garlicky dish, topped with crispy bread crumbs, comes out of the oven sizzling.

Health and Fitness News

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Sephardic Dishes for the Passover Table

Bitter Herbs Salad

Throughout the Mediterranean, springtime is the season for spinach and other greens, artichokes and fava beans, and these vegetables make delicious appearances at Passover meals. There’s much in the way of healthy produce to choose from, and olive oil is the only fat you’ll find.

Bitter Herbs Salad

Endive, romaine and chicory are present on many Sephardic ritual platters, but here these pungent greens form the basis for a salad with a garlicky dressing.

Moroccan Fava Bean and Vegetable Soup

The springtime bounty of the Mediterranean – greens, artichokes, fava beans – plays a starring role in these tradition-rich dishes.

Egg Lemon Soup With Matzos

No schmaltz is needed for this comforting Greek-style soup – the matzos are crumbled right into the broth.

Turkish Spinach With Tomatoes and Rice

Not every tradition allows rice during Passover; in this fragrant dish there’s just enough of it to add substance to the vegetables.

Braised Greek Artichoke Bottoms With Lemon and Olive Oil

These brightly flavored artichokes, served cold or at room temperature, can be made a day ahead of time.

Health and Fitness News

Welcome to the Health and Fitness weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Tasty Burgers, Without the Meat

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It was just a coincidence that I had decided to broaden my repertory of vegetarian burgers for this week’s column and was busily testing recipes on the same day that a new Harvard School of Public Health study linking red meat consumption and early death was released. Then there was the news about pink slime in ground beef used in school lunches. The timing couldn’t have been better.

Martha Rose Shulman

Quinoa and Greens Burger

These can be put together and shaped up to 3 days before browning. They can also be cooked ahead and reheated in a low oven or in a pan on the stove. Keep them well wrapped in the refrigerator.

Beet, Rice and Goat Cheese Burgers

You can make these up to 3 days ahead, either through Step 3 or 4, and keep in the refrigerator. They can also be cooked ahead and reheated in a low oven or in a pan on top of the stove.

Quinoa and Vegetable Burgers With Asian Flavors

This vibrant burger is made with both cooked and uncooked vegetables. The egg is optional; if you don’t use it, be careful when flipping the patty so that it doesn’t fall apart.

Curried Lentil, Rice and Carrot Burgers

The turmeric offers bonus antioxidant health benefits, but even without it, they’re in abundance in this recipe, with all the carrots and ginger.

Mushroom and Grain Cheeseburgers

Barley is a traditional hearty partner for mushrooms, but brown rice is just as tasty in this burger.

Health and Fitness News

Welcome to the Health and Fitness weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Recipes From the Cabbage Patch

Stuffed Cabbage Leaves

   Last week I couldn’t believe the size and beauty of the cabbages one farmer was selling by the piece. I bought one for $2, took it home and weighed it: five pounds on the dot. It made five terrific meals, all with ingredients I had on hand.

   I’ve been covering a lot of brassicas lately – those healthy phytochemical-rich cruciferous vegetables like kale, kohlrabi, broccoli and cabbage. That’s what we have plenty of at this time of year, and there’s no reason to be bored with them. I stuffed the tough outside leaves of my big cabbage, quartered the rest and made a pizza, a pie, a stir-fry and the most wonderful baked beans I’ve ever eaten.

Martha Rose Shulman

Stir-Fried Tofu With Cabbage, Carrots and Red Peppers

A variation of this colorful stir-fry substitutes thinly sliced chicken for the tofu.

Stuffed Cabbage Leaves

The tough outer leaves of a large cabbage are perfect for stuffing.

Cabbage and Onion Marmalade

The sweet mixture that comes from slowly cooking these vegetables is perfect on a pizza that conjures the South of France.

Cabbage, Onion and Sweet Pepper Tart

Think of this tart as a quiche that has traded in some of its eggs for an extra helping of vegetables.

Baked Giant White Beans With Cabbage

The cabbage almost melts into the velvety bean broth in this dish, which gets a flavor boost from Parmesan.

Health and Fitness News

Welcome to the Health and Fitness weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Tostadas With a Healthy Foundation

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Microwave-Toasted Tortilla Chips

Cut the tortillas in half or into quarters, or leave whole. Place as many as will fit in one layer on a plate and microwave on full power for 1 minute. Turn over the tortilla pieces (they’ll be wet on the bottom) and microwave again for a minute. The chips should be browned and crisp. If they are not, turn over once more and microwave for another 30 seconds to a minute. Repeat with the remaining tortillas until all of them are done. They’ll remain crispy for several hours.

Note: The process will take less time if you air-dry the tortillas on a rack for an hour or so before microwaving.

Barbecued Chicken and Mushroom Tostadas

If you’re cooking for both meat-eaters and vegetarians, make a batch using mushrooms alone.

Crabmeat Tostadas

Give the stove the night off; other than toasting the tortillas, no cooking is required for these light and zesty tostadas.

Vegetable Tostadas With Dark Chili-Garlic Sauce

Seasonal vegetables get a rich, spicy coating in this flavorful tostada topping.

Tostadas With Sweet and Hot Peppers and Eggs

This variation on huevos rancheros makes a satisfying breakfast, lunch or dinner.

Bean Tostadas

Topped with avocado and cheese, these hearty tostadas will please both the vegetarians and the meat-eaters in your household.

Health and Fitness News

Welcome to the Health and Fitness weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Kohlrabi: A Dinner Ally in Disguise

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It’s a member of the brassica family, those nutrient-dense cabbages (as well as kales, brussels sprouts, broccoli and cauliflower) whose phytochemicals are highly regarded for their antioxidant properties. Kohlrabi is an excellent source of potassium and a good source of vitamin C and fiber, and it’s low in calories. The purple variety that some farmers grow also contains anthocyanins, another phytonutrient with antioxidant potential.

If you can get kohlrabi with the greens attached, cook them as you would turnip greens or kale. The greens are never quite as copious as the greens on a bunch of turnips, but they make a nice addition to most kohlrabi dishes. It’s important when you cook with kohlrabi to peel it thoroughly. Beneath the thick, hard skin is another fibrous layer, which should also be peeled away. The fibers will not soften when cooked, and they can get stuck in your throat. So peel once, then peel again until you reach the light layer of crisp flesh.

Kohlrabi Home Fries

With the help of a little oil and some bold seasonings, these kohlrabi sticks deliver big flavor.

Kohlrabi and Celery Root Purée

This combination is lighter and more interesting than traditional buttery mashed potatoes, but it’s just as satisfying.

Greek-Style Kohlrabi Pie or Gratin With Dill and Feta

Using grated kohlrabi rather than spinach gives these two classic preparations a twist.

Vegetarian Spring Rolls With Shredded Kohlrabi

Prepared rice flour wrappers are a convenient vehicle for marinated tofu and crisp vegetables and herbs.

Kohlrabi Risotto

Risotto is a welcoming home for just about any vegetable, and this combination is a comforting one.

Health and Fitness News

Welcome to the Health and Fitness weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Smoothies for Grownups

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   I never thought about adding vegetables to smoothies until I tasted a lunchtime smoothie my sister made that included spinach, pear and walnuts. These are ingredients I like in a salad, and it turns out they still work well together after taking a trip through the blender – especially with fresh ginger added to the mix.

   So this week I explored fruit and vegetable smoothies. I’d picked several pounds of oranges from a friend’s tree, so I used fresh orange juice as the liquid, and for each drink I combined one or two fruits with a vegetable. I didn’t use bananas, which so often go into my smoothies, as I don’t really like them with orange juice, and I didn’t add dairy to many of them. I was thinking the smoothies would make great snacks, but in fact these make satisfying meals. When I was testing and tasting, they were all I needed for breakfast and lunch. They’re packed with vitamins, especially C and A, beta carotene, and antioxidant-rich flavonoids.

Martha Rose Shulman

Mixed Berry and Beet Smoothie

The color alone is enough to cause cravings for this smoothie.

Pear and Arugula Smoothie With Ginger and Walnuts

Arugula may seem like a strange ingredient for a smoothie, but this combination is a real winner, a great lunchtime smoothie.

Pineapple, Orange, Granola and Carrot Smoothie

A small amount of granola contributes great texture to this tangy smoothie.

Arugula Piña Colada Smoothie

Pineapple and coconut milk are traditional partners in piña colada, so why not combine them in something that’s really good for you in this lunchtime smoothie?

Red Berry, Cabbage and Almond Smoothie

A high-anthocyanin red smoothie that also delivers the benefits of red cabbage, a cruciferous vegetable high in antioxidant-rich sulfur compounds, and almonds, a very good source of manganese and vitamin E.

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