27 May 2010
Oh, the macadamia nut. One of the highest fat nuts out there. But that’s a good thing! Macadamia nuts have quickly become one of my favorite snacks because of their high fat content. They’re so filling, just four or five of them satisfies me and tides me over until my next meal. They’re perfectly crunchy, creamy, and delicious.
Other great things about mac nuts: they’re a good source of thiamine and contain small amounts of phosphorous, selenium, calcium, and potassium. Oh, and like other foods I’ve covered in this feature, they also have their own website: macnuts.org!
Like most other nuts, you can also find the macadamia nut in butter or oil form. I buy whole, raw, unsalted mac nuts in bulk from my grocery store. So now it’s time to TRULY go nuts!
- Add crushed mac nuts to oatmeal for added texture and fat.
- Throw some in your smoothie.
- Make your own mac nut butter by food processing the raw nuts.
- Sprinkle crushed mac nuts on your salad (or fruit salad!).
- Mix them into the batter of almost any baked good!
- Use them as a savory crust for fish or chicken.
- Coat them in melted dark chocolate and shredded coconut and refrigerate for some delicious mac nut candy!
- Make savory macadamia nut cream.
- Add salt and roast ‘em for around 10-15 minutes at 250 degrees for a quick party app.
Macadamia nuts are pretty versatile, but what’s your favorite kind of nut?
20 May 2010
Raw veggies get a really good reputation (deservedly), but there’s something that roasted veggies can do that the raw ones just can’t: keep longer in the fridge!
Whenever I have a bunch of veggies that are on the verge of going bad (you know what I mean — veggies that are going limp, turning brown, just looking deflated), I roast them as quickly as possible. This buys me at least a few more days to eat them if I keep them in an air-tight container.
I just put this strategy to use with some broccoli and carrots that were one day away from completely deflation/veggie heaven. It was 8:30pm and I had already eaten dinner, but I took 5 minutes to prep the veggies and then stuck ‘em in the oven for 30 minutes to eat over the next few days. Which leads me to a hot tip: You can cook at times you don’t plan to actually eat!
Whenever I have a spare 20-30 minutes, I whip up something to bring for lunch the next day, or have for dinner 4 hours later. If you don’t have a ton of time during eating hours, use the time you do have!
But back to the roasted veggies. You can roast almost ANY vegetable, including leafy greens like kale.
The basic recipe is: cut veggies into chunks, coat in olive oil or butter, add salt and pepper, and cook for about 30-45 minutes (depending on the type of veggie) at 375-400 degrees. However you roast your veggies, you’re probably always going to need a fat and some seasonings. But here are some variations on the basic recipe to kick your veggies up a notch:
- Use coconut oil, cinnamon, and nutmeg for a sweeter touch. This works well with root veggies like carrots, sweet potatoes, and winter squash.
- Add cilantro, lime, and chili for a spicy kick. Depending on which other spices you add, this can make your veggies taste Mexican or Thai!
- Sprinkle basil, oregano, thyme, and rosemary on your veggies for a classic taste. You really can’t go wrong with these spices.
- Coat the veggies in BBQ sauce. What doesn’t taste better with a little BBQ sauce?! Just watch which kind you use — many brands have tons of HFCS.
- Smother everything in parmesan and garlic. I don’t know what it is about it, but that combo is always a win!
- Try dusting on some nutritional yeast. It has a cheesy flavor that works well with all types of foods.
- Squeeze lemon juice over the veggies for a tart note. You could also try squeezing other citrus juice on to your veggies — Think orange or lime.
- Throw some nuts in the mix. You can use walnuts, almond, pecans… whatever you have. I love the texture this adds to veggies!
- Use cumin, turmeric, and ginger for an Indian-flavored roast. These aromatic spices will give your veggies a very special flavor!
Do you have a great roasted veggie recipe? Let me know!
6 May 2010
I know what you’re thinking… “Seaweed? NO THANKS.” But if you like sushi, then you’re already eating seaweed, so just hear me out.
Seaweed and other sea vegetables are probably some of the most overlooked by Western culture (yet highly nutritious) foods.
The minerals in sea vegetables are some of the same found in human blood (meaning, your body wants and needs them). These nutrients include iodine, vitamin K, B-vitamin folate, magnesium, iron, and calcium. Did I mention that you can get a hefty portion of all those vitamins for less than 10 calories?
If you’re not sold yet, consider this: the nutrients in seaweed have been shown to promote healthy thyroid function, act as an anti-inflammatory, relieve menopausal symptoms, and prevent heart disease. If any food is ACTUALLY super, seaweed is!
Different types of seaweed include: sea lettuce, sea grapes, awonori, nori, agar, irish moss, dulse, kelp, wakame, and hiziki.
Okay, so what can you do with seaweed? It’s actually pretty versatile. Most sea vegetables have a salty taste that enhances and adds complexity to a multitude of dishes. Some ideas:
- Make vegetable rolls by wrapping rice and your favorite veggies in sheets of nori.
- Use kelp flakes instead of table salt for seasoning.
- Combine soaked hijaki with shredded carrots and ginger, and mix with tamari and olive oil for a refreshing salad.
- When cooking beans, put kelp (aka kombu) in the cooking water. It will quicken the cooking process and improve the beans’ digestibility.
- Add sea vegetables to soup.
- Use agar as a gelling agent or eat it raw, salted, and pickled.
- Pair dulse with potatoes or bread, or use it as a flavor enhancer.
And check back here later today for a review of some sea vegetable products!
29 April 2010
Ahh, the artichoke. The name alone is enough to send small children running. The artichoke is actually not a vegetable, but a thistle. It consists of the stem, leaves, heart (VERY tasty), and the center, called the “choke” — which looks hairy and is, understandably, inedible.
But not only is the artichoke delicious, it’s also nutritious (cue groans). In fact, according to a study from the USDA, artichokes rank seventh in total antioxidant capacity per serving out of more than 1,000 common foods. Artichokes are also a good source of potassium (banana, watch your back!), magnesium, vitamin C, and fiber.
Most of you are probably used to seeing artichokes in their most common form: the jar. Don’t get me wrong, I love those marinated baby artichokes as much as the next girl, but REAL, fresh artichoke is so much better!
For almost any recipe using fresh artichoke, you’re going to have to cook it first. I think the easiest thing to do is steam them:
- Wash artichokes and cut off stems at base.
- Remove small leaves from the bottom.
- Stand artichokes upright in a deep pan so they fit snugly.
- Add 2-3 inches of water and a teaspoon of salt.
- Bring to a boil and let steam for 35-45 minutes, or until the base can be pierced easily with a fork.
- When done, turn the artichokes upside down to drain.
To eat the artichoke, peel off a few leaves at a time and use your teeth to scrape off the fleshy meat on the underside of the leaves. Be careful not to eat the hairy pieces in the center! If you’re using fresh baby artichokes, there won’t be any fuzz or fibrous leaves, so as long as you trim it, the whole thing is edible. Don’t you dare throw away the heart. It takes some work to remove the hairy choke, but it’s SO worth it.
Most artichoke recipes involve creating some kind of elaborate dip, but honestly, I think butter works really well. If you’re curious about different dips, check out artichokes.org (apparently artichokes have their own .org!). Some of the best looking dips involve combining mayo with different flavors (pesto, herb, or curry) or making a creamy Thai dip with peanut butter.
Other artichoke preparations include:
They might look intimidating, but artichokes actually make a great, easy side dish to any meal. I might just have some tonight!
22 April 2010
I hope you saw this coming… In honor of Coconut Week, I’m going to sing the praises of coconut milk.
Whether you buy lite or regular, coconut milk can be used to concoct so many yummy recipes! But first, why should you eat more of it?
- Uh… it tastes amazing! It’s a super-creamy and subtly tropical.
- It’s a lactose-free alternative to milk. All you lactose intolerants out there, rejoice!
- It contains lauric acid. Lauric acid has anti-bacterial, anti-microbial, and anti-viral properties — and it helps prevent heart disease/atherosclerosis.
- It doubles as a skincare product! Coconut milk is used in commercial hair and skincare products to hydrate, repair, and heal the skin and hair. Bonus: It will make you smell like a piña colada.
- It’s high in fat. This is definitely a reason to eat more of it. Most of coconut milk’s fat is saturated, but we know how I feel about saturated fat.
- It contains antioxidants. We already know fruit and veggies aren’t the only things that have them.
- It soothes the tummy. Coconut milk is known to aid in digestion.
Okay, now that we know why we should eat it, how can we eat it? Oh, the possibilities are endless:
- Add it to smoothies
- Stir it into rice or rice pudding
- Use it as the base for curries
- Use it in cereal instead of regular milk (make sure it’s chilled!)
- Freeze it with fruit to make popsicles
- Marinate veggies in it before cooking
- Add it to mashed sweet potatoes
- Add it to Asian-style soups for a richer broth (like Tom Ka Gai)
- Use it in coconut cream pie instead of cream
- Stir some in your coffee, tea, or hot chocolate
And just a few recipes to make your mouth water:
Coconut Macaroon Pancakes from 101 Cookbooks
Coconut Milk Fudge from Smitten Kitchen
Shrimp in Coconut Milk from Food & Wine
Coconut, Shrimp, and Corn Chowder from Real Simple
Asian Vegetables with Tofu and Coconut Milk from Bon Appetit
The best part about coconut milk? You can get a can of the organic stuff for less than $2. I know I’ve heard of some place you can buy it in cardboard (cans have that lil’ BPA problem) but I can’t remember where.
