Food

Food – The Potato

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There are many varieties of potatoes. Each of these varieties fits into one of seven potato type categories: russet, red, white, yellow, blue/purple, fingerling and petite. Let’s look at a few:

Russet Potatoes: dry, light and fluffy; hearty skin that is chewy when cooked and are preferred for baking, frying, mashing, roasting. Russets are ideal for light and fluffy mashed potatoes. They also fry up crisp and golden brown, and they are the potato of choice for baking.

Red Potatoes: smooth with thin red skin and white flesh. These are preferred for roasting, mashing, salads, soups/stews. The flesh of red potatoes stays firm throughout the cooking process, whether they are being roasted or cooked in a stew. Reds are frequently used to make tender yet firm potato salad or add pizazz to soups and stews, as well as being served baked or mashed.

White Potatoes: white or tan skin with white flesh and are preferred for mashing, salads, steaming/boiling, frying. They hold their shape well after cooking. Their thin skins add just the right amount of texture to a velvety mashed potato dish without the need for peeling.

Yellow Potatoes: light tan to golden skin and are preferred for grilling, roasting, mashing, and salads. The creamy texture and golden color of yellow potatoes mean you can use less or no butter/oil for lighter, healthier dishes.

Purple/Blue Potatoes: deep purple, blue or slightly red skin; blue, purple lavender, pink or white flesh and are used for roasting, grilling, salads, baking. Because of their mild yet distinctly nutty flavor, blue/purple potatoes naturally complement green salad flavors. Red, White and Blues—Combine blue potatoes with whites and reds in salads or roasted medleys to make all three colors.

Fingerling Potatoes: red, orange, purple or white skin; red orange, purple, yellow or white flesh–sometimes streaked with veins of color and are used for pan-frying, roasting, salads. Split fingerlings lengthwise and oven-roast to serve as a small-plate or side-dish alternative to fries, with a flavor dipping sauce.

Petite Potatoes: small, bite-sized potatoes and are often referred to as pearls and are great for salads, roasting, frying. Roast a combination of colors for an eye-catching side dish. Their concentrated flavors and quicker cooking time makes petites a good choice for potato salads. Simply toss petites in olive oil, rosemary and salt to make colorful, delicious and fun roasted potatoes. They save you prep time, because they can be prepared and served whole, without slicing or chopping.

For more detail see: www.potatogoodness.com/all-about-potatoes/potato-types/

Recipe
Creamy Baby Red Potato and Kale Soup
3 cups water 1 cup onions, chopped
4 cups baby red potatoes, cubed 2 Tbsp. olive oil
4 cups kale, julienne sliced or chopped 1 garlic clove, crushed
3 cups almond milk salt, to taste
Bring 3 cups water to a boil. Add in the potatoes and boil for 10 minutes. Bring the temperature down a bit and add in the kale, onions, garlic. Cook for another 15 to 20 minutes. Last, add in the olive oil, almond milk, and salt.

 

Recipe – Eggplant and Broccoli Stir Fry

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Recipe – Eggplant and Broccoli Stir Fry
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1 eggplant, diced 1/4 tsp. paprika
2 cups broccoli, chopped 1/4 tsp. cayenne pepper, optional
1 small red bell pepper, diced, optional 3 Tbsp. water
2 Tbsp. olive oil 1 tsp. salt
2 cloves garlic, minced
Sauté the eggplant, broccoli, red pepper and garlic in the olive oil over high heat for 3–5 minutes, until eggplant is lightly browned. Add salt, cayenne and paprika and stir to mix well. Reduce heat to medium low. Add water and cover. Allow to cook another 5–7 minutes, until broccoli is tender. Eat as is or serve over rice.

 

Food – The Purple Eggplant

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Many of the foods in which nature has put beautiful colors protect us against things in the environment, such as free-radicals generated from the rays of the sun, and which also protect our cells from damage when we eat them. An interesting fact about eggplant is that it is considered a fruit even though botanically it is actually a berry and as a member of the nightshade family is related to the potato and tomato.

“The Nutritional Power of Purple: A substance called nasunin has been isolated from that deep purple pigment. Nasunin, a member of the anthocyanin category, is a powerful antioxidant. Studies show that it literally eats up free radicals, rogue molecules in your body that can cause serious damage to your cells and your DNA and are partly responsible for aging. In addition, nasunin protects against what’s called lipid peroxidation—that means it helps keep fats from turning rancid, including the fats in your body (like LDL cholesterol). The brain is particularly vulnerable to oxidative damage, and studies have shown that anthocyanins in general are highly protective of animal brain tissue. Other studies show that nasunin binds to iron, which is a very good thing, as too much iron in the system can cause all kinds of problems.

“Eggplant isn’t a nutritional superstar, but it’s a really nice vegetable with 2.5 g of fiber in a cup that only costs you 34 calories. Plus it’s filling. …” 150 healthiest Foods on Earth, by Jonny Bowden, Ph.D., C.N.S. 2007, page 38.

Eggplant is also a good source of fiber, and is rich in vitamins B1, B3 and B6. B vitamins play an essential role in the proper function of the central nervous system, energy production, hormone balance and healthy liver function. Eggplant is also rich with nutrients while offering only 19 calories per cup.

Choose eggplants that are firm and heavy for their size. Their skin should be smooth and shiny, and free of discoloration, scars, and bruises, which usually indicate that the flesh beneath has become damaged and possibly decayed. To test for the ripeness of an eggplant, gently press the skin with the pad of your thumb. If it springs back, the eggplant is ripe, while if an indentation remains, it is not. Do not cut eggplant before you store it as it degrades quickly once its skin has been punctured or its inner flesh exposed.

Place uncut and unwashed eggplant in a plastic bag and store in the refrigerator crisper where it will keep for a few days. If it is too large for the crisper, do not try to force it in; this will damage the skin and cause the eggplant to spoil and decay. Instead, place it on a shelf within the refrigerator.

Eggplant can be baked, roasted in the oven, or steamed. If baking it whole, pierce the eggplant several times with a fork to make small holes for the steam to escape. Bake at 350 degrees for 15 to 25 minutes, depending upon size. You can test for its readiness by gently inserting a knife or fork to see if it passes through easily.

 

Recipe
Eggplant and Broccoli Stir Fry
1 eggplant, diced 1/4 tsp. paprika
2 cups broccoli, chopped 1/4 tsp. cayenne pepper, optional
1 small red bell pepper, diced, optional 3 Tbsp. water
2 Tbsp. olive oil 1 tsp. salt
2 cloves garlic, minced
Sauté the eggplant, broccoli, red pepper and garlic in the olive oil over high heat for 3–5 minutes, until eggplant is lightly browned. Add salt, cayenne and paprika and stir to mix well. Reduce heat to medium low. Add water and cover. Allow to cook another 5–7 minutes, until broccoli is tender. Eat as is or serve over rice.

 

Recipe – Carrot-Parsnip Mash

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Recipe
Carrot-Parsnip Mash
6 medium peeled parsnips ½ tsp. salt, optional
6 medium carrots, washed or peeled
Place peeled parsnips and carrots in a pot of water. Bring to boil and simmer until tender. Drain, mash and season. Or, in the alternative: You may cut parsnips and carrots into chunks, boil and drain. Or cook parsnips with potatoes and mash together when done.

 

 

Food – Parsnip, A Cousin of the Carrot

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The parsnip’s unique flavor comes after the first frost, when the vegetable is still in the ground. Many times the parsnip is harvested before the first frost and thus loses that unique flavor.

“Parsnips look like an anemic version of their cousin, the carrot. The parsnip’s starchy root, however, is one of the most nourishing in the whole carrot family. This starch is converted to sugar whenever the root is exposed to the frost. Parsnip isn’t a common vegetable anymore, even though most of us have heard of it. … Refrigerated in a plastic bag, parsnips keep for nearly a month.

“Fatigue Fighter and Cleanser. Imagine a food so highly concentrated with energy-giving properties that it is a remarkable internal cleansing agent as well. Such a one is parsnip, which is loaded with more food energy than most of our common vegetables except potatoes, yet is a relatively strong diuretic for helping to remove toxins from the body.

“A diet of parsnips, steamed or baked for lunch and dinner for at least a week, becomes an extremely valuable cleansing agent and has even assisted in getting rid of some stones in the kidneys and bladder. Parsnips in the diet once a day or at least every other day is very useful for strengthening those who have hypoglycemia or are just recently recovering from serious illness or surgery or both. [Emphasis author’s.]

“Save the juice left from cooked parsnips and drink a glass morning and evening for up to 6 weeks to get rid of gallstones. This is an old remedy from colonial America, which was introduced by the renowned eighteenth-century religious reformer the Reverend John Wesley.” Heinerman’s New Encyclopedia of Fruits & Vegetables, page 338, by Parker Publishing Company, Inc. 1995.

Small, tender parsnips may be peeled, grated and put into salads. Parsnips are best roasted in the oven, although many like them steamed and mashed like potatoes. You can add them to soups and stews near the end of the cooking time. Peeled and pared parsnips will turn dark when exposed to the air, so cook them right away or hold them in water with lemon juice added. Parsnips may also be substituted for carrots in most recipes.

Recipe
Carrot-Parsnip Mash
6 medium peeled parsnips ½ tsp. salt, optional
6 medium carrots, washed or peeled
Place peeled parsnips and carrots in a pot of water. Bring to boil and simmer until tender. Drain, mash and season. Or, in the alternative: You may cut parsnips and carrots into chunks, boil and drain. Or cook parsnips with potatoes and mash together when done.

 

Recipe – Three Melon Salad

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½ watermelon, cubed 3 Tbsp. mint leaves, torn
½ cantaloupe, cubed ¼ tsp. grated lime peel
½ honeydew, cubed Juice of 1 lime
Halve melons; scrape out seeds of cantaloupe and honeydew. Cut melon halves into slices and cube, cutting away rinds. Place fruit in serving bowl. Add mint leaves and lime; stir to combine. Serve chilled.

 

Food – Watermelon

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What is the perfect treat to beat the summer’s heat? Cold, crisp, juicy, refeshing, hydrating, thirst-quenching watermelon is the right choice for hot summer days. It is rightly named as watermelon is rich in water, about 92%, and low in sugar, about 6%, making it excellent for maintaining good hydration and restoring important electrolytes. Also containing essential rehydration salts, it helps hydrate the body and skin, reducing to a great extent the chance of dehydration. Bring it along on picnics, beach visits and other outdoor activities. Use this gift of nature to help supplement your daily water requirement to stay well hydrated, taming summer thirst.

Despite the fact that watermelon is made up of mostly water, it is considered a nutrient-dense food, providing high amounts of vitamins, amino acids, phytonutrients, antioxidants, licopene, with modest amounts of potassium and fiber and low amounts of sodium and fat.

“Watermelon is an excellent fruit that effectively hydrates, detoxifies, and cleanses the entire body. It is rich in vitamins A and C as well as lycopene, beta-carotene, lutein, and zeaxanthin which are excellent for providing protection from lung, mouth, pancreatic, breast, prostate, endometrial, and colon cancer.

“It is known to significantly reduce inflammation, help flush out edema, aid in weight loss, and alleviate depression. Watermelon can also boost the immune system as well as strengthen vision. …

“Watermelon is loaded with antioxidants that have the ability to neutralize free radical molecules and aid in the prevention of chronic illnesses.” www.vibrationsofhealth.com/watermelon-does-all-this/

Watermelon is believed to have originated in Africa and been brought to America across the Atlantic Ocean by African slaves where it spread to the rest of the tropical and subtropical regions. The slave trade was a major means in transporting watermelon to the U.S. Slaves would plant watermelon seeds in the cotton fields so they could enjoy them during the hot months of July and August. European colonists who settled in the Americas also brought with them watermelon seeds and by 1862, watermelons were widely grown throughout Massachusetts.

Over 1,200 varieties of watermelon are grown worldwide in 96 countries. Over 300 types of watermelons are grown in the U.S. Watermelon producers in America anually grow more than 4 billion pounds of the delicious fruit. They come in various sizes and colors of red, pink, yellow, orange, white or even green flesh. Japanese producers grow square watermelon. Square glass boxes are placed around a growing fruit so as it grows it becomes square. They are conveniently small and do not roll around like their “normal” counterparts, but can cost from $80 to $125.

While most people enjoy the sweet flesh, watermelons can also be made into juice, added to smoothies or made into pops and sorbets. Instead of throwing away the rind, which contains one of the best sources of blood-building chlorophyll and high organic sodium as well as other health promoting nutrients, blend with a little lime for a healthy refreshing drink. The seeds can also be eaten, providing small but helpful amounts of protein, iron, and zinc.

 

Recipe
Three Melon Salad
½ watermelon, cubed 3 Tbsp. mint leaves, torn
½ cantaloupe, cubed ¼ tsp. grated lime peel
½ honeydew, cubed Juice of 1 lime
Halve melons; scrape out seeds of cantaloupe and honeydew. Cut melon halves into slices and cube, cutting away rinds. Place fruit in serving bowl. Add mint leaves and lime; stir to combine. Serve chilled.

 

Recipe – Fig and Banana Cookies

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Fig and Banana Cookies
2 ripe bananas, mashed ½ tsp. cardamom
1 ¼ cups ground almonds, lightly packed 1 Tbsp. chia seeds
¾ cup dried figs, chopped 1 Tbsp. natural sweetener of choice (if using liquid, add ½ tsp. chia seeds), optional
Combine all ingredients in a bowl and let sit 5-10 minutes. Drop 1 ½ Tbsp. dough on cookie sheet lined with parchment paper. Flatten cookies to desired thickness. Bake in 400F oven for 7-10 minutes, until cookies firm up and edges turn golden. Let cool completely. Enjoy!

Food – Figgy Figs

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Delicious sweet fig fruit, dried or fresh, has been a popular delicacy in the Mediterranean diet since biblical times. A member of the family of mulberry, figs are botanically identified as Ficus carica and universally called the “common fig” or “edible fig” in a genus including over 1,000 species.

Part of the wonder of the fig comes from its unique taste and texture. Figs are the sweetest of all fruits, boosting a 55% sugar content and featuring a complex texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds.

Fig trees never blossom because the flowers are on the inside. Figs are not technically a fruit but are inverted flowers. Tiny flowers bloom within the pear-shaped pod called syconia, which later matures into the fruit. Each flower within the syconium then produces a single, one-seeded, hard-shelled fruit called achene which gives the fig its crunch. The fig is made up of masses of achene. Thus when you eat a fig, you are actually eating multiple fruits.

Neither bee nor wind contribute to the pollination of figs. Instead, a unique species of wasp, only about ⅛ inch long, pollinates the numerous, tiny club-shaped ovaries extending toward the central hollow cavity of the syconium, as it enters and exits through the small pore or apex on the rounded end of the fig.

Figs have been known to have many medicinal properties. Traditional medicine around the world has made use of figs as poultices on tumors, warts, and wounds. The fruit and leaves have been pulverized and gargled to relieve sore throats. Juice extracted from the leaves are beneficial in soothing insect bites. Used as a facial mask, figs tighten and nourish the skin. Due to high alkalinity, figs diminish desire for cigarettes for those who want to quit smoking.

Figs are dense in phenolic antioxidants. Although sweetest at the firm to tender stage, the riper they are, the more antioxidants they provide, with the dried fruit providing higher concentrations of antioxidants than the fresh fruit. Figs have been shown to increase antioxidant activity in humans for four hours after consumption.

Figs are frequently mentioned in the Old Testament, most notoriously when Adam and Eve covered their nakedness with fig leaves after they ate of the tree of knowledge of good and evil (Genesis 3:7). Isaiah used them to heal skin problems (Isaiah 38:21). In the New Testament Jesus used fig symbolism in some of His parables (Matthew 21; Luke 21).

“Now learn a parable of the fig tree; When his branch is yet tender, and putteth forth leaves, ye know that summer is nigh: So likewise ye, when ye shall see all these things, know that it is near, even at the doors” (Matthew 24:32, 33). Be ready, be watchful, ever ready for His soon return!

Recipe

Fig and Banana Cookies
2 ripe bananas, mashed ½ tsp. cardamom
1 ¼ cups ground almonds, lightly packed 1 Tbsp. chia seeds
¾ cup dried figs, chopped 1 Tbsp. natural sweetener of choice (if using liquid, add ½ tsp. chia seeds), optional
Combine all ingredients in a bowl and let sit 5-10 minutes. Drop 1 ½ Tbsp. dough on cookie sheet lined with parchment paper. Flatten cookies to desired thickness. Bake in 400F oven for 7-10 minutes, until cookies firm up and edges turn golden. Let cool completely. Enjoy!

Recipe – Pistachio Sesame Seed Balls

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Recipe
Pistachio Sesame Seed Balls
½ cup almond butter ½ cup sesame seeds
½ cup pistachios 1 Tbsp. coconut oil
6 medjool dates, pitted
Put all ingredients into a food processor and process until the pistachios are chopped finely and everything is well blended. Take out a spoonful at a time, squeeze in the palm of your hand a couple of times to make the mixture tight and compact, and then roll into a ball shape. Put in the refrigerator for approximately 15–30 minutes to firm. Makes 14–16 small balls. These balls are quick and healthy! Enjoy!