| 12 oz. Morning Star Crumbles or burger of your choice | 1 Tbsp. paprika | |
| 1 onion, finely chopped | 1 28-oz. can diced tomatoes, undrained | |
| 1 large carrot, finely chopped | 1 15-oz. can garbanzo beans, rinsed and drained | |
| 1 to 2 jalapeno peppers, seeded and finely chopped | 1 cup vegetable broth | |
| 2 cloves garlic, minced | ¼ cup soft silken tofu | |
| 1 tsp. minced fresh ginger | 2 Tbsp. chopped fresh cilantro | |
| 2 Tbsp. Indian masala mix | ||
| In a large saucepan cook the Morning Star Crumbles over medium heat until browned, about 5 minutes. Remove the burger; set aside. In the same pot cook onion, carrot, jalapeno pepper, garlic and ginger 5 to 7 minutes. Add Indian masala mix and paprika; cook 1 minute. Add tomatoes; cook 5 minutes more, stirring occasionally. Stir in the burger, beans, broth and ¼ tsp. salt. Bring to boiling; reduce heat. Simmer, uncovered, 45 minutes, stirring occasionally. Mix in soft silken tofu and cilantro before serving. |
Food
Food – Flavor Factor
With these flavor blends you will be ready for culinary globe trotting at a moment’s notice. Whip up one or more of these recipes to enliven any meal. Simply combine the ingredients in a small, airtight container and shake to mix.
JAPANESE 7 SPICE
Flavor Note: Drawing from Japanese principles of simplicity, this blend combines a few hardworking ingredients to achieve a citrusy addition to your recipes.
Combine 2 Tbsp. dried orange peel, 4 tsp. garlic powder, 2 tsp. salt, 2 tsp. toasted sesame seeds, 2 tsp. black sesame seeds, 2 tsp. crushed red pepper.
TUSCAN GARLIC HERB MIX
Flavor Note: Fragrant and herbaceous, this Italian-style mix goes with anything containing tomatoes or veggie cheeses like mozzarella or ricotta.
Combine 2 Tbsp. dried rosemary, 2 Tbsp. dried thyme, 4 tsp. fennel seeds, 4 tsp. garlic powder, 2 tsp. dried marjoram, and 1 tsp. dried sage.
MOROCCAN MIX
Flavor Note: Warming spices like turmeric and cumin suggest the flavor celebrated in Moroccan cuisine. Sprinkle on roasted veggies or in a dip.
Combine 2 Tbsp. ground turmeric, 1 Tbsp. ground cumin, 1 Tbsp. ground coriander, 2 tsp. paprika, 2 tsp. garlic powder, 1 tsp. dried thyme, and 1/4 to 1/2 tsp. cayenne pepper.
MEXICAN CHILE-CAROB SPICE
Flavor Note: Mexican cuisine is skilled at balancing sweetness and heat. Slightly citrusy Mexican oregano serves as a bridge between these two profiles.
Combine 2 Tbsp. ancho chile powder, 2 Tbsp. smoked paprika, 1 Tbsp. ground cumin, 2 tsp. dried Mexican oregano or dried oregano, 2 tsp. unsweetened carob powder.
THAI HOT PEPPER SPICE
Flavor Note: Cayenne and paprika give this blend its spice, but ginger gets credit for the lingering kick. Yummy in tomato or lentil soup.
Combine 10 tsp. paprika, 2 tsp. ground coriander, 2 tsp. ground cumin, 2 tsp. ground ginger, 2 tsp. onion power, and 1/2 tsp. cayenne pepper.
INDIAN MASALA MIX
Flavor Note: A masala is simply any blend of spices found in South Asian cuisine. This combination is a good place to start.
Combine 2 Tbsp. ground coriander, 2 Tbsp. ground cumin, 1 Tbsp. ground cardamom, 1 1/2 tsp. ground cinnamon, and 1/4 to 1/2 tsp. cayenne pepper.
SCANDINAVIAN LEMON SPICE
Flavor Note: Refreshing lemon, dill, and tarragon are combined with caraway seeds for a flicker of cooling sweetness.
Combine 2 Tbsp. dried dill weed, 2 Tbsp. dried tarragon, 2 tsp. dried lemon peel, 2 tsp. onion powder, and 1 tsp. caraway seeds.
MIX & STORE
Keep your blends with the rest of your spices in a cool place away from direct sunlight up to six months.
Recipe – Broccoli Salad
| Chop 2 cups broccoli florets and put into bowl.
Blend and pour over broccoli and stir: ½ to ¾ cup freshly squeezed lemon juice ½ cup olive oil 1 tsp salt 1 tsp. cumin ¼ tsp cayenne 2 cloves garlic, minced |
Chop remaining ingredients:
5-6 green onions, sliced ½ cup fresh cilantro, minced fine 1-2 cucumbers, chopped fine 2 stalks celery, chopped fine ½ cup fresh parsley, minced 2-3 cups cherry tomatoes, chopped |
| Combine all and enjoy! |
Food – The Broccoli Benefit
Broccoli, meaning “cabbage sprout” in Italian, has been growing wild in the Mediterranean regions for hundreds of years. It was first commercially grown in the United States in the 1920s and has been gaining respect ever since as one of the most nutritious foods you can eat. Do you know why broccoli is so good for you? The answer lies in its vibrant green color.
That color comes from potentially cancer-fighting phytochemicals called glucosinolates, sulphorophane, tannins, terpenes, and folic acid. Although many factors affect the development of cancer, heart disease, and high blood pressure, eating a diet low in fat and sodium and rich in fruits and vegetables, including broccoli, may reduce the risk of these diseases. Plus, it tastes good! Fresh, crisp broccoli adds a dash of flavor to many dishes and salads—and is even great eaten on its own as a snack.
Health Benefits
Broccoli is low in calories, high in vitamin C, and a good source of both folate and vitamin A. Broccoli also contains phytochemicals that may help protect eyesight and prevent cancer.
Fun Facts
- The name broccoli comes from the Latin word brachium, which means branch, or arm.
- Broccoli was first grown in the Italian province of Calabria and was given the name Calabrese.
- Broccoli consumption has increased over 940 percent over the last 25 years!
Selection Tips
Good-quality broccoli should have fresh-looking, light-green stalks of consistent thickness. The bud clusters should be compact and dark green, and may have some purple tinge.
Storage
Store your broccoli in a plastic bag in your refrigerator’s crisper drawer.
Recipe – Artichoke – Broccoli Salad
fresh broccoli,
chopped 1 jar or can of artichoke hearts, sliced
red onion, chopped
cherry tomatoes, chopped
black olives, sliced
green onions, chopped
Mix the amount of each for the size of salad you need. Then add bottled Italian-style salad dressing or mix your own using fresh squeezed lemon juice and olive oil with a little salt and basil. Stir all together and let it marinate in your refrigerator for several hours or overnight.
Food – Artichoke Health
The unique and lovely artichoke, even though it may look like a lobster, is very good for you and for your liver. This plant is a wonderful source of silymarin which is the active ingredient in the herb milk thistle. Silymarin has long been known to help protect and nourish the liver. There are at least four ways that silymarin benefits the liver:
- it repairs damaged tissue,
- it lowers bad enzymes,
- it boosts good enzymes and
- it protects the liver from further damage.
Artichokes have plenty of silymarin! And your liver will appreciate it.
While the heart of the artichoke is the favorite of many people the leaves also contain many of the artichoke’s powerful health benefits.
You can steam or simmer the entire baby artichoke (egg size), stem and all, which can then be eaten. However, eating just the meat of the leaves and the heart will provide health benefits.
An ABC News report states that in a recent study, USDA researchers found that artichokes have more disease-fighting antioxidants than any other vegetable they tested. And the egg-size baby version allows you to eat the entire artichoke—heart and leaves—as you would a piece of broccoli. Plus, artichokes are low in calories and high in belly-filling fiber. http://abcnews.go.com/GMA/ShapeUp/story?id=4788724
Health Diaries state that studies done with artichoke leaf extract have found that they induce apoptosis (cell death) and reduce cell proliferation in many different forms of cancer, including prostate cancer, leukemia, and breast cancer. An Italian study found that a diet rich in the flavanoids present in artichokes reduces the risk of breast cancer. Artichokes also help the digestive system. They are a natural diuretic. They aid digestion, improve gallbladder function and, as mentioned above, are of great benefit to the liver. One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes. www.healthdiaries.com/eatthis/8-health-benefits-of-artichokes.html
Even though artichokes may look hard to handle, just follow a few easy steps and you will be able to enjoy them in no time. Pick artichokes that have a deep, green color and leaves that are close together. If you squeeze the artichoke and it squeaks, that is a sign it is ripe and ready for cooking.
Preparing Artichokes
- Rinse the artichoke thoroughly before cooking
- Remove the tough, lower petals
- Slice off the stem and the top of the artichoke
- Stand artichoke in a large saucepan, cover halfway with water and simmer, covered, for 30–40 minutes
- Check for doneness by pulling on a center petal – if it removes easily the artichoke is done
That’s it! If it is not a baby and you can’t eat the entire plant, then take each leaf by the non-fleshy side, and pull the other side through your teeth to remove the tender flesh. Discard the rest of the petal. When you get to the heart, remove the hair and eat the tender part underneath. It is especially delicious when dipped in your favorite dressing.
Recipe – Chik-Style Salad
1 pkg. Soy Curls (8-oz., or approx. 4 ½ cups). Cover with warm water and soak for 10 minutes.
5 Tbsp. McKay’s Chicken Style Seasoning or 4 Tbsp Butler Chik-Style Seasoning
1 cup Vegenaise, Soyannaise, or Mayonnaise (8 oz.)
½ cup Sweet Relish (4 oz.)
1 cup diced celery (4.5 oz.)
1 cup diced onion (4 oz.)
½ tsp. garlic powder
Drain Soy Curls and dice. Add Chicken Style Seasoning and stir. Add remainder of ingredients and mix thoroughly. Refrigerate. Serve with a garnish of parsley, radish, pepper, etc. Makes a great sandwich, or topping for crackers! Serves 10.
For more information, recipes and pictures, please visit: www.butlerfoods.com
Food – A New Twist on Soy
Soybeans have long been a traditional part of the diet in Asia. Whole beans are sometimes used, but the most popular products, like tofu and soymilk, are usually only a part of the bean. Various products differ widely in nutrient value. I prefer the whole sum of foods when possible, as that is usually the most wholesome.
Soybeans contain the highest amount of protein of any grain or legume, and substantial amounts of fat, carbohydrates, dietary fiber, vitamins, minerals and a variety of the phytochemicals useful for the prevention and treatment of many chronic diseases.
The protein in the soybean is very digestible and contains all of the essential amino acids necessary for humans, and can sustain health at all stages of human development.
Approximately 50 percent of the fat in soybeans is linoleic acid, a polyunsaturated fat and an essential nutrient. In addition, soybean oil can contain as much as 8 percent alpha-linolenic acid, which is an Omega-3 fatty acid, the type of fat found in fish which is believed to be beneficial in lowering the risk of heart disease.
Soluble and insoluble carbohydrates, including dietary fiber, make up about 30 percent of the soybean. The oligosaccharides raffinose and stachyose are significant because they are not digested or used as nutrients directly by the human body, but instead are used as nutrients by the bifido bacteria in the lower intestine to sustain and promote their growth. These types of intestinal flora are considered important for human health, as it is believed that their presence can reduce the incidence of many diseases of the lower tract, including colon cancer.
The major mineral components of soybeans are potassium, sodium, calcium, magnesium, sulfur and phosphorus.
The water-soluble vitamins in soybeans are thiamine, riboflavin, niacin, pantothenic acid, biotin, folic acid, inositol and choline. Fat-soluble vitamins present in the soybean are vitamins A and E.
“Soy Curls” are one of the newer whole-soy foods. Like tofu, they are a convenience food and a nutritious addition to many dishes. But because they are the whole bean, they have plenty of fiber and all the other nutrients found in soybeans. No seasoning or other ingredients have been added, which makes them very versatile. Alone, or with other foods, they can be seasoned according to your preference.
Recipe – Baked Radishes
6-8 Radishes, sliced Salt to taste
1-2 cloves garlic, minced
Preheat oven to 400 degrees F. Place the radishes and garlic on oiled baking dish. Season with salt. Cover and cook about 20 minutes or until radishes are tender.
OR
Eat raw, slice and sauté until soft in olive oil with garlic and seasoning.
Food – The Scrumptious Radish
I remember when I was little, I would pull up a radish right out of the garden, and without even washing it, I would devour it! YUM! I didn’t know anything about the health benefits then. I just knew that they tasted good. Since then I have discovered some health benefits you may be interested in:
Due to their ability to absorb vitamins and minerals from the ground, root vegetables grown in rich soil are full of nutrients and are an excellent source of fiber. Many are high in vitamin C, B vitamins, and vitamin A. Many are antioxidants. Several have remarkable healing properties. Unfortunately, root vegetables also absorb toxins from the ground, making organic the best choice.
The health benefits of radishes are truly impressive. They are said to be good for the liver and stomach, the kidneys and bladder, the lungs, the cardiovascular system and the immune system. They purify the blood and eliminate waste, detoxify and are anti-congestive. They are beneficial in the treatment of cancer, jaundice, constipation, urinary tract and kidney infections, skin ailments, and more.
Radishes come in varying shapes and sizes from large to small, from long to round, and in colors that include white, black, yellow, green, pink, red, or purple. All are a great source of vitamin C.
Daikon radishes come in all shapes and sizes, although the ones sold in the U.S. market generally look like oversized white carrots. The tops—the part that grows above ground—are edible and have a peppery taste; they are often added to salads.
Smaller radishes are more nutritious because nutrition is pulled from the root to the tops as the vegetable matures.
Daikons are an excellent source of vitamin C. They also contain vitamin B6, magnesium, and calcium.
To store, wrap tightly in plastic and refrigerate.