Because of it's intricate structure, many people have shy ed away from this delectable and fiber rich vegetable. A single artichoke is actually an unopened flower bud from a thistle-like plant related to the daisy called the Cyanara scolymus. Each "bud" consists of outer leaves that are tough and inedible at the tip, but fleshy and tender at the base. The inedible "choke" (resembles corn silk) is enclosed within a light colored cone. The "heart" or the fleshy bottom of the artichoke is the vegetable equivalent of lobster. Cynarin, a substance present in artichokes stimulates the taste buds responsible for detecting sweet flavors. It makes the food you eat afterward taste sweet.
Preparing fresh artichokes can be labor intensive, yet more economical and flavorful than canned or frozen. Where to start? Wash under cold water. Cut off the top inch of each bud with a large sharp knife. Rub the cut parts in lemon juice to prevent browning (oxidation). Pull off any short, coarse leaves from the bottom and cut of the stem flush with the base so that the artichoke can stand upright. Boil, steam (25 to 40 min.) or microwave (4-7 min. ea.). Peel the cooked leaves and dip the fleshy base into dipping sauce, discarding the tougher tips. Discard the choke. The bottom can be cut up and dipped also. For recipes, the whole artichoke can be cooked and halved length-wise to remove the chokes. Leaves and quartered bottoms make great appetizers.
One serving size of the raw artichoke provides 47 calories, 3 g. protein, 11 g. dietary fiber. Also high on the list are Vitamin C, folate, potassium, and magnesium.
Artichoke Saute
9 oz. frozen artichoke hearts, thawed & drained.
4 Tbs. extra virgin olive oil, divided.
8 oz. sliced shiitake mushroom caps.
1 15oz. can chickpeas, rinsed & drained.
3 cloves garlic, chopped.
2 sliced scallions.
6 sprigs Italian parsley, chopped.
1 Tbs. lemon juice.
1/2 tsp. kosher salt.
In a large skillet, saute the artichokes in 1 Tbs. olive oil until browned. Remove from pan. Saute the mushrooms in 1 Tbs. olive oil until browned. Remove from pan, and repeat steps for chickpeas; lightly brown. Add the remaining olive oil, stir in garlic and cook for 30 seconds. Return mushrooms and artichokes to the pan and heat, add scallions and parsley. Season with lemon juice and salt. Serves 4. Calories: 290 Fat: 6 g (2 g. sat) Protein: 9 g. Sodium: 310 mg. Fiber: 10 g.
~Enjoy!
Sunday, May 15, 2011
Wednesday, May 4, 2011
Green Tea Time
Green tea is an easy sell, in any package. But, does it live up to the hype? The studies on animals are impressive, but the evidence in humans has been hard to come by.
Green tea is rich in plant compounds, but the jury is still out over "if " and how much is needed to be of any health benefit. The best source of polyphenols is from brewed green tea and not some weak, ready-to-drink or instant tea product. Most contain as much sugar as soft drinks, and the coloring is largely from synthetic dyes.
Steep the tea bag for at least 3 minutes. Squeezing in some lemon adds vitamin C, which protects the polyphenols from being oxidized and lost. Three or more servings a day are required to keep blood levels of polyphenols high enough to be effective. If you drink bottled tea, look for one made primarily from brewed tea and not tea extracts or concentrate.
Green tea is rich in plant compounds, but the jury is still out over "if " and how much is needed to be of any health benefit. The best source of polyphenols is from brewed green tea and not some weak, ready-to-drink or instant tea product. Most contain as much sugar as soft drinks, and the coloring is largely from synthetic dyes.
Steep the tea bag for at least 3 minutes. Squeezing in some lemon adds vitamin C, which protects the polyphenols from being oxidized and lost. Three or more servings a day are required to keep blood levels of polyphenols high enough to be effective. If you drink bottled tea, look for one made primarily from brewed tea and not tea extracts or concentrate.
Tuesday, April 26, 2011
Newly Discovered Health Benefits From Omega 3's
An evolving body of research is revealing new benefits of omega - 3 fatty acids in the diet. An Iowa State U. study has discovered that inadequate amounts of Omega 3's in the diet of pregnant women may be a precursor to increased incidence of childhood allergies. It is also published in a recent article in the Journal of Pediatrics that early introduction of fish to an infants diet (before 9 months of age) has a protective effect against hereditary eczema and a lower incidence of upper respiratory infections and asthma.
Large epidemiological studies have suggested that adequate intake of omega - 3's may prevent or delay cognitive decline in older adults. Animal studies have shown a reduction in Alzheimer-like brain alterations.
Your best sources for Omega-3 fatty acids are dark, cold water fish such as Tuna, wild Salmon, and Halibut. If you chose to take a supplement, research the products for purity - price isn't always a factor. Two to three servings of fish per week is a safe amount. Plenty of fresh vegetables will also help to "detox" heavy metals from the body, so don't be afraid of the ocean's bounty.
Large epidemiological studies have suggested that adequate intake of omega - 3's may prevent or delay cognitive decline in older adults. Animal studies have shown a reduction in Alzheimer-like brain alterations.
Your best sources for Omega-3 fatty acids are dark, cold water fish such as Tuna, wild Salmon, and Halibut. If you chose to take a supplement, research the products for purity - price isn't always a factor. Two to three servings of fish per week is a safe amount. Plenty of fresh vegetables will also help to "detox" heavy metals from the body, so don't be afraid of the ocean's bounty.
Tuesday, March 22, 2011
Earth Friendly Food Tips
For over 40 years, Earth Day on April 22 has reminded us to do our best to ensure a cleaner, more healthful environment for current and future generations. The three "R's" of a sustainable lifestyle are reduce, reuse, and recycle, which can be put into practice in dozens of ways, including food. Not only the way food is produced, but also the ways in which food is packaged, shipped, prepared and served are just as important to eco-friendly principals. Try putting these Earth friendly practices into your life:
Eat organic. Organically produced foods reduce pollution in the air, soil, and water by ensuring reduced use of pesticides.
Eat locally. It's the next best thing to growing your own. Buying at local farm markets helps farmers and your local economy, AND helps reduce greenhouse gas emissions due to shipping.
Eat fewer processed foods. Processed food create unnecessary packaging, and the processing and transportation is much more energy and resource intensive than buying fresh ingredients and cooking from scratch. Home canning and freezing utilizes reusable packaging.
Eat lower on the food chain. That means working toward a plant-based diet. If all Americans eliminated just one day of meat consumption per week, the reduction in global warming would be equivalent to taking 4 to 6 million cars off the road.
Small changes can make a large impact that help to sustain the Earth and it's resources. For more ideas, the 2011 Earth Day campaign A Billion Acts of Green can be found at www.earthday.org
Eat organic. Organically produced foods reduce pollution in the air, soil, and water by ensuring reduced use of pesticides.
Eat locally. It's the next best thing to growing your own. Buying at local farm markets helps farmers and your local economy, AND helps reduce greenhouse gas emissions due to shipping.
Eat fewer processed foods. Processed food create unnecessary packaging, and the processing and transportation is much more energy and resource intensive than buying fresh ingredients and cooking from scratch. Home canning and freezing utilizes reusable packaging.
Eat lower on the food chain. That means working toward a plant-based diet. If all Americans eliminated just one day of meat consumption per week, the reduction in global warming would be equivalent to taking 4 to 6 million cars off the road.
Small changes can make a large impact that help to sustain the Earth and it's resources. For more ideas, the 2011 Earth Day campaign A Billion Acts of Green can be found at www.earthday.org
Saturday, March 5, 2011
March is National Nutrition Month
Originated in 1973, National Nutrition Month is an annual campaign sponsored by the American Dietetic Association to promote nutrition awareness and education. This year's theme is "Eat Right With Color." Splash some color on your plate with a variety of fruits, vegetables, whole grains, lean proteins and dairy every day. Making small improvements in your eating habits will over time, add up to significant health benefits.
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