Tag Archives: Cincinnati Cooking Class

Chard or Kale Saute`

Saute` Kale topped off with parmesan cheese and pine nuts.

3 Cheers for Cruciferous Vegetables! They are proving to be an added health factor in dietary intake. Exciting studies link the kale power house to inhibiting tumor growth “at the top of the cancer-related research for colon cancer and breast cancer, but risk of bladder cancer, prostate cancer, and ovarian cancer have all been found to decrease in relationship to routine intake of kale.”  While all of this is promising, it is also important to note that some digestive tracks can be more sensitive to the the large amount of Vitamin K and fiber that is present, and therefore is linked to diarrhea as a side effect of kale.

The AARP promotes Kale for nutrition and age related disease, stating the 4 following facts:

“For your eyes: Kale is high in lutein and zeaxanthin, phytochemicals found in the retina, which could help reduce the risk of macular degeneration, the leading cause of blindness in older people. The American Macular Degeneration Foundation says research has indicated that eating red, orange, yellow and dark green fruits and vegetables, which are high in phytochemicals, seems to have a protective effect against vision loss.

For your immune system: Kale is rich in beta-carotene (vitamin A), a powerful antioxidant that may help boost the immune system and possibly protect against some chronic diseases and cancer. At least one study also found that long-term consumption of beta-carotene had cognitive benefits.

For your bones: Kale is is one of the few vegetables with a decent amount of calcium, but it’s especially high inmagnesium — just a cup contains 40 percent of the RDA — which is very important for bone health and to protect against osteoporosis. Magnesium has a crucial job working with vitamin D to help your bones absorb calcium. In addition, research has shown that the vitamin K in kale also contributes to bone health by improving bone density.

For your heart: While recent studies have found that antioxidant supplements, like vitamin E pills, don’t protect against heart disease, foods like kale that are naturally high in antioxidants are definitely heart-healthy, says the Cleveland Clinic. Plus, kale’s magnesium and potassium help lower blood pressure, and its high fiber content can help lower cholesterol — all beneficial factors in lowering your risk of cardiovascular illness.”

Kale maybe substituted for a variety of spinach dishes. Steamed and sautéed are the optimal way to maximize the nutrients within kale and let it work for your body. However, it can be boiled and then seasoned with olive oil, salt and pepper and served on the side.

Green or Cruciferous Vegetables of all types are a key source of specialized chemical signals that our immune systems use to self-communicate. Four servings of cruciferous foods throughout the week will enrich the overall health of your body and promotes a sound mind.

INGREDIENTS  1 bunch is 6 servings

  • 1/3 cup olive oil
  • 1 garlic clove minced
  • 1 onion thinly sliced
  • 1 bunch of Kale (cut into bite size pieces.)
  • 1/8 teaspoon salt  to taste
  • 1/4 cup water
  • 6 Tablespoons parmesan cheese (optional)
  • 6 teaspoons pine nuts (optional)

In a frying pan add olive oil, garlic and onion. Place on medium heat and allow

Saute` onion and garlic in olive oil for 5 minutes.

onion to turn translucent, about 5 minutes. Meanwhile,  wash kale leaves and remove access water. Cut leaves into bite size pieces. (May remove or keep center stem.) Add kale to frying pan, rotate leaves, combining with oil until well coated, add salt, reduce temperature to medium low, add water. Cover and allow to cook for 5 minutes. Serve on side of meal by itself or with parmesan cheese and pine nuts.

By: Kimberly Crocker Scardicchio

References

  • AARP “Hail Kale why you should….eat it” http://blog.aarp.org/2013/03/25/hail-kale-why-you-should-or-shouldnt-eat-it/
  • Indole-3-carbinol inhibits the expression of cyclin-dependent kinase-6 and induces a G1 cell cycle arrest of humanbreast cancer cells independent of estrogen receptor signaling.  http://www.ncbi.nlm.nih.gov/pubmed/9461564      “A component of cruciferous foods inhibits growth of mammary tumors”.
  • Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
  • Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009.
  • Banerjee S, Wang Z, Kong D, et al. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 2009.
  • Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6. 2010.
  • Bryant CS, Kumar S, Chamala S, et al. Sulforaphane induces cell cycle arrest by protecting RB-E2F-1 complex in epithelial ovarian cancer cells. Molecular Cancer 2010, 9:47. 2010.
  • Carpenter CL, Yu MC, and London SJ. Dietary isothiocyanates, glutathione S-transferase M1 (GSTM1), and lung cancer risk in African Americans and Caucasians from Los Angeles County, California. Nutr Cancer. 2009;61(4):492-9. 2009.
  • Christopher B, Sanjeez K, Sreedhar C, et al. Sulforaphane induces cell cycle arrest by protecting RB-E2F-1 complex in epithelial ovarian cancer cells. Molecular Cancer Year: 2010 Vol: 9 Issue: 1 Pages/record No.: 47. 2010.
  • http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Health Benefits of Lemon Water

Relieving digestive problems can be done through food and beverages that you may already have in your own kitchen.

Squeeze juice from 1 lemon into a glass of water.

Constipation, upset stomach gas pains, kidney stones and edema? Can all be uncomfortable and difficult to overcome. A solution that works and practiced in many countries is Drinking Lemon Water.

There is a natural way to soothe body pain,or reduce flatulence and relieve constipation, providing your body with the necessary fluid intake, Vitamin C  and potassium to flush out excess sodium, keeping your organs (i.e. heart, kidneys ) and muscles healthy and the electrolytes in balance. 

 

Malic Acid, a common ingredient used in over the counter “upset stomach” medication, is a “Naturally occuring Organic element” within lemons.  The alkaline malic acid is introduced to the stomach working with the pH balance and then into the intestinal tract, reducing the negative effects of enzymes that contribute to gas and bacteria. 

The SECRET HEALTH HINT comes from one of the many benefits of a lemon.  A simple recipe will provide immediate results:

1.  Squeeze the juice of 1/2 a lemon into a glass of water. Do this once or twice a day if you are under 150 pounds/83 kilo’s, once in the morning and once at night.

2.  Over 150 pounds/ 83 kilo’s, squeeze the juice of 1 whole lemon in a glass of warm water, twice a day.

Fiber  and exercise will also “get things moving” and should be a regular part of ones daily dietary intake.  

Food and beverages that may assist in synthesizing bile salts and secreting bile acids, returning you to comfort are: berries, watermelon, celery, spinach, dandelion, artichokes, fennel or dandelion tea and spices like fennel seeds, turmeric, or red pepper flakes. (see quantities below.) All credited to contributing to the success of a healthy body. (Suffer from IBS?  Include these foods & beverages in your daily intake.) 

Lastly, keep your muscles toned by scheduling a walk 20 minutes per day to improve your overall digestion and stay in a regular way! 

 

By Kimberly Crocker-Scardicchio

Include the following foods into your daily routine to relieve stomach discomfort and promote regular bowel movements.

 

1/3 cup berries of choice

1/2 cup watermelon

1-2 stalks celery

1 cup spinach salad

1/3 cup sauteed dandelion greens

1/4 cup artichokes

1/3 cup sliced fennel

12-18 fennel seeds can be chewed on per day

1/4 tsp turmeric added to potatoes, rice or pasta

1/8 tsp of pepper flakes to soups and vegetables

Drink plenty of water and tea! 2-4 cups of fennel or dandelion tea a day will also relieve discomfort of the stomach.

More nutrtion articles to read:

Fast Relief: Fennel Seeds Combat Gas and Upset Stomach  and  Turmeric to Ease Acid Reflex

References

http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

Nephron Protectively due to effects of Vitamin C

http://www.ncbi.nlm.nih.gov/pubmed/23009987

Anti-bacteria activity reversed by Vitamin C and E

Mussels in Creamy Wine Sauce

Mussels enjoyed in a white wine sauce will leaving your guests wanting for more!

Italians enjoy seafood!  This plate full of mussels can be served with or without cream. Mussels can be prepared as an appetizer or as an entrée with pasta. Enjoy the sauce and dip into it with grilled italian bread or ciabatta.  Recommended wine is a Pinot Grigio. Use the wine finder to choose a wine at the following link,  wine

Serves 6 people

Ingredients

  • 1/2 cup Onion minced
  • 1/4 cup Olive Oil
  • 1 tsp Salt
  • 4 Cherry Tomatoes
  • 2 pound Mussels
  • 1 cup Pinot Grigio white wine. (optional)
  • 1 cup Heavy Whipping Cream
  • 1 Garlic Clove ( minced and set aside)
  • 2 Tbsp Parsley ( chopped and set aside)
  • Pepper to taste (cracked black pepper of red pepper flakes)

Directions

Place oil, onion and salt into a large skillet and allow to sauté  over medium heat for 4-5 minutes until the onion is translucent. Add tomatoes, allow to cook for 4 minutes. Meanwhile, place clams and mussels in a colander, wash and scrub shells with cold water and place into skillet. (Only for fresh mussels.)  Frozen mussels have been pre-washed and can be added directly into the heated skillet. Add wine and cream to mussels , stir for 30 seconds. Add garlic. parsley and pepper allow to simmer for 5 minutes.

Can be served over pasta or with toasted Italian bread.

Second large pan: Healt 1/2 cup Olive oil on Medium heat with two garlic cloves for 5 minutes. Remove from heat.

Butternut Squash Soup

Butternut squash is a perfect winter dish!

Butternut squash is a perfect winter dish!

Pick it up! It’s not that hard to work with and one bowl of soup will leave you asking for, “More Please!” Butternut Squash is an ideal winter food, although, by exchanging herbs can bring out a spring flavors as well.  Butternut squash is loaded with Vitamin A & C, Calcium, Magnesium, Phosphorous, Potassium.

Serves 6
Preparation time 30 minutes. Can be made up to 2 days in advance.

Saute` vegetables for 20 minutes.

Saute` vegetables for 20 minutes.

INGREDIENTS
1 /4 cup olive oil
1 celery (quartered)
1 carrot (quartered
1 onion (sliced)
1 butternut squash peeled and cubed
1 potato peeled, quartered & boiled.
2 teaspoon salt
1 cup milk
1 Tbsp  Rosemary OR Cilantro to taste

DSC01403

Slicing squash is simple. Loaded with vitamins & minerals, it's the perfect winter food.

Slicing squash is simple. Loaded with vitamins & minerals, it’s the perfect winter food.

DIRECTIONS
In large sauce pan, add olive oil, celery, carrot onion and butternut squash (peeled, seeds scooped out and cubed.) On medium heat allow to saute` for 20 minutes, stirring periodically. In a seperate pan, boil potatoes until fork tender. Drain potatoes and place into pan with saute` vegetables.  Remove from heat. add milk. Puree vegetables with method of choice, i.e. hand blender. Return pan to low-heat and allow to warm for 5 minutes. Serve into bowls, top with chopped herb of choice.

Sore Throat Remedy

Cinnamon, Ginger, Honey and Turmeric all contain properties to fight against colds and influenza.

YES!! Healing your throat can be overcome by using nature’s products so why not give it a try! Four simple items is all that is needed and quickly found at your local grocer.  Honey, cinnamon, turmeric or ginger have a combination of everything needed to fight influenza, colds and germs. The active components are: antibacterial, antifungal, antimricrobial, and antiviral.

INGREDIENTS

  • 1 teaspoon honey (Also 1 tablespoon of honey will do!)
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon turmeric (or Ginger)

On the spoon of honey,  place both turmeric and cinnamon. With a toothpick, swirl the spices into the honey. Can be eaten off the spoon 3 times a day, or add to hot tea and drink!

By: Kimberly Crocker-Scardicchio