Najmieh’s Yogurt and Spinach Dip

Najmieh Batmanglij’s Yogurt and Spinach Dip
From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

8  Servings
4 Cups (10 Ounces) fresh Spinach, washed and chopped, or 1 cup frozen Spinach, thawed
2 Onions, peeled and thinly sliced
2 cloves garlic, peeled and crushed
2 Tbsp Olive Oil
1-1/2 Cups Low-Fat Drained Yogurt * or Greek Yogurt
1/2 tsp salt
1 tsp freshly ground Black Pepper
Garnish (optional):
1/4 tsp saffron dissolved in 1 Tbsp Hot Water
1 Tbsp Rose Petals

In a non-stick skillet, lightly brown the onions and garlic in 2 tablespoons oil for 20 minutes over medium heat. Add the spinach, cover and steam for about 5 to 10 minutes, until the spinach leaves are wilted. Remove from heat and let cool. In a serving bowl, mix yogurt and spinach and season to taste with salt and pepper. Refrigerate for several hours before serving. Garnish with saffron water and rose petals. Serve as a appetizer with crudites, whole grain crackers, or lavash bread. 130 Calories Per Serving.

“Yogurt and Spinach Dip” is from Persian Cooking for a Healthy Kitchen by Najmieh Batmanglij (Mage Publishers)

Yogurt is a Superfood, I am beginning to believe, based on current research, yogurt may be one of the best overall foods you can eat! Yogurt creates a natural way to boost your immune system by increasing the healthy bacteria in your gastrointestinal tract, according to my friend and colleague, Jo Ann Hattner, MPH, RD, in her book, “Gut Insight.”

Of course, many of the oldest civilizations in the world have known about yogurt for thousands of years.

For aging intestinal tracts, and as a bonus, increase your intake of calcium, protein, potassium, magnesium and other essential nutrients, eat fermented dairy or soy products, such as yogurts and kefir with live, active cultures, often labeled as “probiotics.”

Probiotics are live bacteria that promote digestive health. As we age, it is thought that bacterial populations in our gut change – resulting in increased harmful, disease-causing bacteria and fewer protective bacteria.   When you add probiotics you repopulate the gut with beneficial bacteria that protect against infection-causing toxins.

You also improve colon health by lowering pH of the colon, so it’s receptive to the beneficial bacteria and detrimental to the disease-causing bacteria, you protect the intestinal lining, and strengthen immunity.  Exciting research is evolving on the health benefits of probiotics.

(Reference:  Mitsuoka T. Intestinal flora and aging. Nutr Rev. 1992 Dec;50(12):438-46)

More information on boosting your immune system…

Chickpea Salad with Cumin and Mint

East Coast Grill and Raw Bar’s Chickpea Salad with Cumin and Mint
From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

Serves 4
1 cup dried chickpeas or 1 15-ounce can chickpeas
1/2 teaspoon Salt (if using dried chickpeas)
1/3 Cup Olive Oil
1/4 Cup Fresh Lemon Juice (about 1 lemon)
1 Tbsp Minced Garlic
1 Red Bell Pepper, halved, seeded, and diced medium
1/2 Cup Roughly Chopped Scallions (white and green parts)
1/4 Cup Roughly Chopped Fresh Mint
2 Tbsp Cumin Seeds, toasted if you want, or 1 Tbsp Ground Cumin
1 Tbsp Minced Jalapeno or other fresh chile pepper of your choice (optional)
2 Bunches Watercress, trimmed, washed, and dried

If you are using dried chickpeas place them in a large pot, cover with water, and let soak overnight, or for at least 5 hours. Drain and rinse two or three times. Return the chickpeas to the pot, cover with water again, add salt, and bring to a boil over high heat. Immediately reduce the heat to medium and simmer for one hour to one hour and 15 minutes, or until the chickpeas are tender but not mushy.  Drain and rinse thoroughly with cold water.  If you are using canned chickpeas, simply drain and rinse them. Place the chickpeas in a medium bowl, add all the remaining ingredients except the watercress, and toss well. Cover and refrigerate until well chilled, at least 30 minutes. When chilled, place the watercress on a platter or individual serving plates, top with the chickpea salad, and serve.  370 calories per serving.

“Chickpea Salad with Cumin and Mint” is from: License to Grill, copyright by Chris Schlesinger and John Willoughby (William Morrow and Company, Inc. 1997)

Chickpeas and other legumes, are not only delicious and versatile foods, they are loaded with nutrients which improve your body’s immune response, allowing you to resist diseases more effectively. They are high in protein (6 grams per 1/2 cup), 7 grams of fiber (the kind which lowers bad – LDL – cholesterol), high in iron, folate, vitamin E, only about 2 grams of healthy fat, and virtually zero sodium.

Scandinavian Midsummer: Feast the Night Away

Photo: Swedish Embassy

I’ve had a life-long love affair with Sweden, its culture, cuisine, and people. I’m so grateful that finally the world has caught on that my beloved Sweden is a recognized culinary destination.

Swedish cuisine is the ultimate “nouvelle” cuisine. It is simple, fresh, and is naturally local and seasonal. It’s elegant, yet down-to-earth, which is also a perfect description of the Swedish people, and even Swedish design.

The daughter of a Swedish mother and an American father, I’ve been visiting Sweden since a little girl. During my regular visits, I soaked in every possible aspect of Swedish food and cooking. I took many fishing trips in the Baltic Sea on my Uncle Olle’s small motor boat. I received early lessons on cleaning, smoking, grilling, pickling – and any method one could name – of preparing fresh fish.

I was raised in the Swedish culinary tradition. I’ve picked wild blueberries, strawberries and mushrooms in the Swedish archipelago, then watched as my grandmother (mormor) and Aunt Ingrid prepared treats with the bounty. Growing up, I and my mother dined regularly on crepes with lingonberries and cream – one of my favorite dinners (though now I use yogurt instead of cream! Naturligtvis!). I’ve delighted in all the unique foods my family introduced me to: the grainy rye breads, the special cheeses and yogurts, the smoked reindeer meat, the delicate, sweet, and tiny Swedish shrimps, caviar, crayfish, and of course, meatballs and lingonberry sauce!

If you are not a Swede or Scandinavian, you may not know that summer is the most special time of year. For weeks on end the sun never sets in Sweden’s summertime. It’s daylight round-the-clock.

Every year, during one of those “white nights” – the Friday nearest the 24th of June – the nation turns out to feast until morning. After long winter months of what seems like never-ending darkness, sun-starved Swedes join the rest of Scandinavia in celebrating the summer solstice – the year’s longest day.

Swedes call the celebration Midsummer Eve.

It is more than just a holiday, however. Midsummer Eve, often lasting through Saturday – and sometimes the whole weekend – is the national excuse for the biggest parties of the year. The revelry is non-stop.

Beginning Friday morning, families gather to set the scene. Every spare piece of furniture is moved outdoors, setting up a festival atmosphere. Large wooden crosses are turned into maypoles decorated with flowers, ribbons and leafy branches.

The maypoles are raised, and hours of dancing, singing and community wide camaraderie get under way. By late afternoon the revelry has served its purpose. Gnawing hunger has prepared the celebrants for the main event: the feast, Sweden’s famed smorgasbord.

Smorgasbord is a Swedish invention and is literally a table of open-faced sandwiches. Though its origin was a simple array of hors d’oeuvres, smorgasbords today are exhaustive buffet-style spreads, the Swedish version being the best known.

There are appetizers, salads, main courses and desserts. The dishes signal summer’s first harvests: freshly clipped dill, tender root vegetables, fish and other seafoods, and strawberries grown in the country.

There are cured ingredients, as well. Pink rolls of cured salmon are wrapped around dill sprigs, with yellow mustard sauces and peppercorns alongside. There is marinated herring and coarse salt, as well as dill and other pickles. Dairy products also are important, including eggs, cheese and cream.

The traditional drink is aquavit, Swedish vodka spiced with anise and caraway. It is served in tiny schnapps glasses. The Midsummer toast, which loses something in translation, usually amounts to a unanimous gulp followed by a chant of “rah, rah, rah, rah.”

Actually, preparation of Midsummer food usually begins a couple of days before. Local fishermen stack their just-caught salmon in rickety wheelbarrows, roll them into town and go door to door displaying their wares for inspection by anxious cooks.

The fish are carefully examined in solemn transaction, the cook – usually my Grandmother – signaling the final selection with an abrupt, “This will do!” The fisherman nods, satisfied, and carries the fish to the kitchen where it lands on the table with a thud. The smell of the sea enters the house with the day’s catch. The best knife has been sharpened for this moment: the start of Midsummer Eve cooking.

SWEDISH MIDSUMMER RECIPES

Aquavit and Marcus Samuelsson’s Gravlax Club Sandwich
Gravlax and Mustard Sauce

Dark Chocolate Dipped Strawberries

Dark Chocolate-Dipped Strawberries

Serves 6 – 8

Ingredients:

For the Fondue:
½ cup Skim Milk
8 ounces Semisweet Chocolate, finely chopped
1 teaspoon Vanilla Extract

To Serve:
2 quarts Whole Strawberries (or other seasonal fruit,  liked sliced pears)
Long toothpicks or Kebab Sticks
Finely Chopped Nuts (optional)
Course Ground Coffee (optional)
Granola (optional)

Heat the milk in a double boiler. When the milk begins to bubble around the edges, turn off the heat, and whisk in the dark chocolate chips. When melted, mix in the vanilla. Be careful not to burn the chocolate! Keep it on very low heat or in a double boiler. Pour into a fondue pot, keep on low, stirring occasionally. Spear each strawberry or piece of fruit with a long toothpick or kebab stick, and dip into the chocolate. If desired, roll in a bowl of chopped nuts, granola – or for the adults: course ground coffee for “mocha” dipped strawberries. To harden the chocolate, place each chocolate-dipped strawberry separately on parchment paper and let cool. About 160 calories per serving, which is 1/8 of the recipe. The strawberries are only 2 to 6 calories each, depending on their size.

Is it true that a chocolate a day will keep the doctor away?

The cacao bean, grown mainly in Latin America, Africa and Asia, is loaded with beneficial compounds. In fact, its early uses, dating back 3,000 years were mainly medicinal. It has been highly prized for centuries, which is reflected in its scientific name, Theobroma cacao, meaning “Food of the Gods.”

Cocoa, if high in flavanols, the beneficial plant compounds scientists believe impart most of cocoa’s benefits, may help maintain a healthy vascular system, relax blood vessels, reduce blood clotting – an aspirin-like affect –reduce oxidative damage, inflammation, and improve blood flow. All of which reduces heart disease risk.

If you’re eating chocolate for health benefits, you’ll need to be very discriminating in your selections. You’ll get more flavanols, and therefore health benefits, with less processing. The first choice is cocoa, which isn’t Dutch processed – as when cocoa is “Dutch processed with alkali” the flavanols are reduced. Look for chocolate which has the highest percentage of cocoa as possible and to save calories, look for chocolate with lower fat and sugar levels. In general, cocoa is your best first choice. Second choice is a semisweet or bittersweet chocolate with a high cocoa percentage. Some chocolates go as high as 85% cocoa, but legally can be as low as 35%. I recommend no more than an ounce a day, which may be about 110 – 150 calories, depending on the chocolate. Any more than that and you’re probably going to take in too many calories for weight control.

Did you know that there are 200 seeds on each strawberry?

Strawberries are members of the Rose family and there are over 600 different varieties. Choose freshly picked, ripe berries, as they will be the tastiest and will have the most nutrients. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps,” says Janie Hibler in “The Berry Bible.”

Strawberries are considered a “superfood.” They have one of the highest antioxidant and nutrient contents of all foods, yet they are low in calories, so you can eat them in unlimited quantities. In fact, for your health, the more the better! “A serving of eight strawberries contains more vitamin C than an orange. Strawberries are also rich in folate, potassium, and fiber. They’re especially high in cancer- and heart-disease-fighting phytonutrients (beneficial plant compounds) called flavonoids, anthocyanins, ellagic acid, quercetin, catechin, and kaempferol,” according to David Grotto in “101 Foods That Could Save Your Life.”

Have a “Stealthy” Healthy Superbowl Party

Let’s watch some FOOTBALL! And, eat some delicious and spicy chili, salsa, guac and chips – the perfect SUPERBOWL FOODS!

They taste so good, no one will know they’re healthy. It’s called: THE “STEALTHY” HEALTHY SUPERBOWL PARTY!

Most guys I know love to watch football – even some gals. Left to their own devices, though, the food of choice may be chips, dogs, or other junk food. Here’s a way to go on the defense and tackle those calorie-laden, beer-belly-creating, artery-clogging snacks…

PIZZA, FOOT-LONG SUBS, SAUSAGES, FRIED AND BATTERED WINGS (150 calories each!) – they’re all popular sports-watching snacks. It’s what’s easy- and people are used to them. But I’ve found that when you serve healthy, tasty alternatives, they’re just as happy – just don’t announce it to everyone! In fact, words like “healthy” or “diet” are a huge turn-off for anyone – at any age – who loves good food. “Delicious!” is much more inviting. No one will know the difference, I promise! My experience is that your football lovers (uh, fanatics) will love these “stealthy, healthy”  foods…

“Katherine’s Chili Non Carne” is an all-around favorite. Serve it with whole grain chips (yes, they’re fine this one time!), and add a few more bowls for dipping of  Nonfat Greek Yogurt: NO ONE will know it isn’t sour cream, I swear! Fill other bowls with “Katherine’s Fresh Salsa” and “Guacamole.”

Grill beef or pork tenderloin, either as a roast or cut up on skewers, grill or broil veggies such as mushrooms, peppers, potatoes, eggplant… Make them crunchy on the outside and soft on the inside. They’ll taste as good as french fries – and this is coming from a french fry lover (yes, I must admit)!

What’s not to love? The Washingtonian agrees!

Katherine’s Chile Non-Carne
(excerpted from Diet Simple)

Try making this recipe a day ahead of time so the flavors and textures have a time to develop. I love this simple, quick chili recipe.  It’s meatless but you don’t miss the meat because it’s so flavorful.  You should use the amount of garlic or chili powder that appeals to you.  I like it hot and spicy! I double the recipe, using a whole pound of dried black beans,  so I have plenty for the week.  I use this dish as a lunch or dinner alongside a green salad.  I also serve it at parties as a dip next to my fresh tomato salsa, nonfat Greek yogurt, and guacamole.  It’s perfect rolled up in a tortilla or stuffed in a taco with some reduced fat cheese.  Great for informal super bowl or Halloween  parties.

Serves 4

1 Tbsp Olive or Canola Oil, or more
1 Large Onion, Chopped
3 Large Garlic Cloves, Minced (more or less)
3 Tbsp Hot Chile Powder (try 50/50 Chipotle Chile, maybe a dash of smoked paprika, called “Pimenton,” and just a pinch of cinnamon)
1 Large Fresh Green Pepper,
Chopped1 28- oz. Can Italian Plum Tomatoes, chopped, including the liquid
1 Pound Can Kidney or Black Beans, whichever is preferred
1/2 Cup Water (To Hydrate the Bulgur)
1/2 Cup Bulgur (Cracked Wheat)
2 Seeded Jalapeno Peppers, chopped, if desired
Salt and Pepper to Taste

Saute the onions and garlic in the oil over low heat in a large pot until soft, 15 or more minutes.  Add the chile powder and simmer for a few more minutes.  Add the Fresh Green Pepper and cook until al dente.  Meanwhile, soak the bulgur in the boiling water for 15 minutes.  Add all remaining ingredients including the bulgur and simmer slowly over low to medium heat until flavors are well blended and vegetables are cooked to the desired consistency … a few minutes or longer, if desired. Adjust seasonings to your preference.  Since many canned items were used, additional salt will probably not be needed.

Calories per serving 320, Total Fat 7g, Saturated Fat 1g, Carbohydrate 59g, Fiber 13g,  Protein   12g

Katherine’s Spicy Fresh Mexican Salsa with Mild Guacamole
(excerpted from Diet Simple)

Katherine’s Spicy Mexican Salsa

22 servings

Ingredients

1 large onion, peeled and chopped (about ½ pound)
2 lbs fresh tomatoes, peeled, seeded and chopped (start with about 3-1/2 lbs) (Use canned tomatoes, if good tomatoes aren’t available)
3 – 4 jalapeno peppers (1 – 2 ounces), to taste
¼ cup chopped fresh cilantro
½ tsp salt, or to taste
3 – 4 Tbsp fresh lime juice (1 – 2 limes)

Add the onion to the tomatoes. Finely chop 2 of the jalapeno peppers to start with. Taste. If you desire more heat, add 1 – 2 more jalapenos. Mix in the cilantro. Add the salt depending on your taste. Mix in the lime juice.

20 calories, 0 g fat, 5 g carb, 1 g fiber, 1 g protein

Katherine’s Guacamole

12 Servings

Ingredients

2 ripe avocados
1/3 cup chopped fresh cilantro
2 Tbsp lime juice
¼ tsp salt, or to taste
freshly ground black pepper, to taste

Cut avocados in half lengthwise and pull out the pits. Scoop out the meat. Place ina medium bowl and mash, keeping some large chunks. Mix in the cilantro, lime juice and salt. Taste to adjust seasoning.

50 calories, 5 g fat, 1  sat fat, 3 g carbs, 2 g fiber, 1 g protein

Healthy Treats for your ‘Sweets’? Eat it and Weep!

BUT DOES MY RECIPE TASTE GOOD?   For those of you out there who are skeptical that a 100% whole grain, 100% healthy fat muffin is incredibly delicious, good enough to get you and your sweetie excited – eat it and weep!

I hate to bore you with why you want to make your treats healthy for your sweetie. But… I’d like to make a few points so you’ll stop using white flour and butter forever! (Did I say that?)

First, Do you care about blood flow (ahem)? Second, do you care about a beating, healthy, strong heart? Third, do you want your sweetie to live a long, vigorous life?

The U.S. Dietary Guidelines are coming out soon, and they will be sharing the news of the importance of eating whole grains and liquid oils… The scientists said the following about CARBOHYDRATES:

“Most American, because they are largely sedentary, should decrease high calorie carbohydrates, especially refined, high-calorie, sugar-dense foods and beverages, desserts, including grain-based dessert (read: muffins, among others) and grain products low in nutrients. Staples in the diet should be fiber rich carbohydrate foods such as whole grains, vegetables, fruits, cooked dry beans, and peas.”

They said the following about FATS:

“To reduce the burden of cardiovascular disease (CVD) and type 2 diabetes (T2D), Americans should limit their saturated (solid) fat intake, and substitute them for mono- or poly-unsaturated fats (oils). They should avoid trans fats from industrial sources. They should eat two servings (4 oz cooked) of low-mercury seafood per week, which provide omega-3-fatty acids (EPA and DHA), but especially DHA during pregnancy and lactation.”

Okay, now that you’ve read your lesson, here’s my recipe:

Cranberry – Orange – Toasted Walnut Whole-Grain Muffin

12 Muffins
1 1/2 cups (6 ounces) King Arthur Traditional Whole Wheat Flour or King Arthur 100% White Whole Wheat Flour
3/4 cup (2 5/8 ounces) quick-cooking oats (I pulverized Old Fashioned Rolled Oats in the food processor)
1/4 cup (1 3/4 ounces) buttermilk powder or nonfat dry milk
2/3 cup (4 5/8 ounces) sugar
2 teaspoons baking powder
¼ to ½ teaspoon baking soda (I’ve been advised to add this by a baking expert)
1/2 teaspoon salt
1 cup fresh or frozen cranberries,* chopped (I used fresh)
1/2 cup (2 ounces) chopped pecans or walnuts (I toasted them)
1 tablespoon orange zest (finely grated orange peel)
2 large eggs
3/4 cup (6 ounces) milk (I used buttermilk)
1/3 cup (2 1/4 ounces) vegetable oil (I used Canola Oil)

Glaze
2 tablespoons (1 ounce) orange juice
3 tablespoons (1 1/4 ounces) sugar or 1 cup (4 ounces) confectioners’ sugar, sifted

*For a sweeter muffin, substitute 1 cup sweetened dried cranberries.

Preheat the oven to 375°F. Grease the wells of a muffin tin, or line with papers, and grease the inside of the papers.

Muffins: In a medium-sized bowl, whisk together the dry ingredients, then stir in the cranberries and nuts. Whisk together the orange zest, eggs, milk, and oil or melted butter. Add the wet ingredients to the dry ingredients, stirring until blended; don’t beat, or your muffins will be tough! Fill the muffin cups or liners about 3/4 full.

Bake for 18 to 20 minutes, until they’re golden brown. Remove them from the oven, leave them in the pan for 5 minutes, then take out of the pan and transfer them to a rack to finish cooling.

Glaze: In a small saucepan or the microwave, stir together the glaze ingredients. Bring just to a boil, to dissolve the sugar. Dip the tops of the warm muffins into the glaze. Yield: 12 muffins.

This muffin recipe came from King Arthur Flour