The Language of Health

Rustic Tomato and Basil Soup

2010-10-17T18:43:00.000-04:00

Adapted from a recipe by MARTHA ROSE SHULMAN
1 tablespoon extra virgin olive oil
1 small onion, chopped
4 to 6 garlic cloves (to taste), minced
Sea salt to taste
2 pounds tomatoes, cored and diced, or 1 (28-ounce) can chopped tomatoes with juice
1 teaspoon maple syrup
2 large sprigs basil, or about 16 leaves, plus 2 tablespoons slivered basil for garnish
1 quart water
Freshly ground pepper to taste
1 Parmesan rind (optional)
1/4 cup rice or tapioca

Optional garnishes:
Garlic croutons (thin slices of baguette, lightly toasted and rubbed with a cut garlic clove)
Grated or shaved Parmesan

1. Heat the oil over medium heat in a large, heavy soup pot or Dutch oven. Add the onion. Cook, stirring often, until tender, about five minutes. Stir in half the garlic and a generous pinch of salt. Cook, stirring, until fragrant, about 30 seconds to a minute. Add the tomatoes, maple syrup, basil sprigs or leaves, and remaining garlic. Cook, stirring often, until the tomatoes have cooked down and smell fragrant, 15 to 20 minutes.

2. Add the water and salt to taste. Bring to a simmer, cover and reduce the heat to low. Simmer 15 minutes. Add the tapioca or rice, and simmer for another 15 minutes until the tapioca is tender and the soup fragrant. Remove the basil sprigs and Parmesan rind. Puree in a blender in small batches, taking care to place a towel over the top of the blender and hold it down tightly. If you used fresh unpeeled tomatoes and want a silkier soup, put through a strainer, using a spatula or the back of a ladle to push the soup through. Return to the pot, add pepper to taste and adjust salt. Serve garnished with garlic croutons and/or Parmesan, if desired, and slivered basil leaves.

If serving cold, refrigerate until chilled.

Yield: Serves four.

Advance preparation: The soup will keep for two or three days in the refrigerator and can be frozen.

Nutritional information per serving: 130 calories; 4 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 22 grams carbohydrates; 4 grams dietary fiber; 3 milligrams sodium (does not include salt added during preparation); 9 grams protein

Martha Rose Shulman can be reached at martha-rose-shulman.com. Her latest book, "The Very Best of Recipes for Health," was published in August by Rodale Books.

Rethinking radishes...

2010-10-12T19:03:00.000-04:00

It is the rare kid who enjoys the pungent, spicy snap of a radish. Adults, however, should be eating plenty of them throughout the growing season. Although it is usually buried in salads or cooked into an early death, it's time to celebrate the radish.

Radishes have been around for thousands of years and have been revered by all the great ancient civilizations. They are closely related to mustard, broccoli and watercress. You can eat them raw, cooked or pickled, and you can also eat the radish tops, which are highly nutritious and make for a great soup.

Radishes contain as much potassium as bananas. They're a great source of vitamin C, folate, calcium, phosphorus, sulphur, iron and iodine and have tons of fiber. They contain high amounts of antioxidants, which help prevent cancer. They are especially helpful in aiding digestion and improving liver and gallbladder function. Radishes regulate metabolism, improve blood circulation, and are a good treatment for acidity, constipation, nausea, gastric problems, gallbladder stones, and dyspepsia.

It is important to note that traditionally, radishes are not eaten at night or with milk. Why is this important? I am a huge believer in traditional nutrition, and I trust the wisdom of those who came before me to guide me in the right direction. Ayurvedic and traditional Chinese medicine are especially important to me, and the aforementioned advice above comes from Ayurvedic medicine.

I prefer my radishes raw, with all the nutrients and enzymes intact. If you find them too sharp, removing the skin will take the edge off.

My favorite felon, Martha, has a fantastic radish and feta spread recipe.

Mariquita Farm has a list of great radish recipes - here are some of my favorites:

Spring Radish Salad
adapted from Verdura Vegetables Italian Style by Viana La Place

1 bunch fresh radishes
2-3 very sweet carrots
2 bunches arugula
salt and pepper to taste
E.V. olive oil
2 Tablespoons freshly grated Parmesan cheese
Lemon wedges

Trim the radishes and slice them thinly. Peel the carrots and cut them on the diagonal into very thin slices. Snap the tough stems from the arugula. Gather the arugula into a bunch and cut it crosswise into strips.

Arrange the arugula on a platter. Scatter the sliced radishes and carrots over the arugula. Season with salt and pepper to taste. Drizzle with enough olive oil to lightly moisten the vegetables. Sprinkle the Parmesan over the top. Serve with lemon wedges to squeeze over the salad.

Beijing Radish Salad
This can be made with watermelon radishes or other types.

1 bunch watermelon radishes or one medium daikon radish
2 tablespoons rice or balsamic vinegar (or a combination)
1 tablespoon soy sauce
1 teaspoon sugar
2 teaspoons sesame oil
2 garlic cloves, finely chopped

Wash and julienne radishes. They can be peeled (or not) as you like. I often use a mandoline to do the julienne-ing, or you can grate them. Mix together the rest of the ingredients and dress the radishes with the dressing.

Micro-Miracles

2010-03-01T23:39:00.001-05:00

"The future of nutrition is found in the ocean." Jacques Cousteau

Whales have the largest brains (proportionally) and the healthiest nervous systems of the mammal world. They live up to 150 years and are usually sexually active until death. All of this is attributed to their diet — the phytoplankton.

Phytoplankton are rich in important nutrients, including omega-3 fatty acids, nucleotides, DNA, RNA, protein, chlorophyll, vitamins A, B1-B6, B12, C and D, major minerals, trace elements, and polysaccharides.

Phytoplankton are the perfect food for human cell membranes, which can be thought of as our cells' brains. The nutrients are 100% bioavailable to the body, which means that you will not be expelling any more of that expensive pee you produce when you take synthetic multivitamins.

This food will improve your immune function, enhance brain function, improve cellular repair, protect against radiation, help you to detox, reduce inflammation, and improve heart function and circulation.

If you are an athlete, you may be interested to learn that phytoplankton is unsurpassed in producing cellular energy without stimulation. This means that you will retain long-term energy and focus without engaging your nervous system.

How to use: Phytoplankton comes in powder, capsule and liquid form. Because it is so highly concentrated, you only need a small quantity to get meaningful health results. It can be taken as a supplement, mixed in smoothies, dissolved in spring water or juice or mixed with any cool food.

What to look for: You are looking for phytoplankton that are wild, raw, unheated and open cell. It is best if the phytoplankton is grown in real sea water, exposed to sunlight and the elements. Make sure that each harvest is tested for yeast, mold, bacteria, E. coli, staphylococcus, salmonella, heavy metals, and arsenic.

Phytoplankton aids in EFA absorption, so taking it with cod liver, krill, algae or any of the fish oils is a good idea. MSM (methyl sulfonyl methane) will increase the potency of both the phytoplankton and MSM, increasing the anti-inflammatory and antioxidant effects.

Nanoparticulate size of the phytoplankton means that it can be absorbed sublingually if taken in liquid form. This is especially important for people with gastrointestinal and digestive problems.

Storage: For maximum freshness and potency, refrigerate after opening and use within three months.

Liquid Gold

2010-02-21T08:25:00.001-05:00

I am passionate about honey. Maybe it's because it's in my blood; my grandfather kept bees. I remember playing in the orchard - the lazy warmth of the afternoon sun, the sweet, aromatic scent of ripening fruit and the gentle hum of the bees. I remember the honeycombs dripping with sticky, sweet liquid and my grandfather laughing at my eager anticipation. We used honey for everything - it was our cough syrup, our antiseptic for scratches, the topping for my bread and butter, the sweetener for my evening tea.

The social system of bees is incredibly complex and it all revolves around making honey. The field bees collect nectar from flowers and pass it on to the house bees, who add enzymes and then store it in the hive, where it ripens and becomes honey - food for the bees and for us. A conscientious beekeeper always leaves enough honey for the bees to survive and thrive. The bees are never harmed, though the same cannot always be said for the beekeepers.

Honey is not merely another form of sugar; it contains vitamins, minerals, protein, enzymes and amino acids. The quantities of individual nutrients vary widely and depend on the type of plant and region the honey comes from. As a carbohydrate, it is unique; it's an assimilable carbohydrate compound, meaning that it's easier for your body to use. However, scientists still do not fully understand all the compounds in honey and why they are so health promoting.

Honey has unique antimicrobial properties and has been used traditionally to disinfect wounds and burns and promote healing. According to Dr. Molan of the University of Waikato, New Zealand, "Honey stimulates the re-growth of tissue involved in healing, making healing faster and reducing scarring."

And according to a study at the University of Memphis Exercise and Sports Nutrition Laboratory, if you eat honey just before a workout, you will increase your energy level, stabilize your blood sugar and improve your post-workout muscle recuperation.

Honey is also great for sore throats and congested bronchi. Researchers at Penn State College of Medicine found that raw buckwheat honey works better than over-the-counter cold medications. Suffering from stomach upset and diarrhea? Honey can rehydrate and remineralize your body and speed up the recovery. Honey has a long history of curing gastric and intestinal ulcers, improving digestion, rebuilding blood, eliminating inhalant allergies, aiding with weight loss and much more. No wonder honey was Hippocrates' medicine of choice.

Before you rush to your local supermarket to treat a sore throat, you should know that not all honey is created (or bottled) equally. Even though honey is widely available at supermarkets across the country, it is not the product I have been describing. You need raw, unheated, organic, unpasteurized and minimally filtered local honey - a rare commodity. Raw honey is full of bee pollen, royal jelly and propolis (for more on these, sign up for my newsletter), all of which are responsible for the healing qualities of honey. With pasteurization, enzymes are denatured and vitamins destroyed, rendering the original product merely a liquid, toxic sugar.

My Ultimate Turkey Chili

2010-02-17T05:55:00.003-05:00

Mmmm...my lunch today. I made it last night. It is already a huge hit at my house. Chili is the perfect, warming, nourishing food for a winter afternoon. Enjoy!

Turkey Chili
1 tablespoon butter or lard (fat stores toxins, so make sure you buy from an organic farmer if you can)
2 medium onions, chopped
1 cup chopped carrots
1/2 teaspoons dried oregano
2/3 teaspoons ground cumin
1/2 pound dark ground turkey (dark has more nutrients and fat, all good for you)
1/4 teaspoon chili powder (or more)
2 bay leaves
1 teaspoon salt
1 28-ounce can whole tomatoes (try to find glass jars, the metal ones leach heavy metals into your food)
2 cups beef stock or canned beef broth
2 cups pre-soaked beans, rinsed, drained

Chopped red onion (pre-soak in cold water for 10 minutes to take the bite out)
Chopped fresh cilantro
Yogurt or sour cream

Preheat oven to 275.

Heat butter in heavy pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes. Add carrots, oregano and cumin; stir 5 minutes. Increase heat to medium-high. Add turkey; stir until no longer pink, breaking up with back of spoon. Stir in chili powder, bay leaves, and salt. Now add beans. Add tomatoes with their juices, breaking up with back of spoon. Cover with stock. Bring to a boil. Reduce heat; bake in the oven for three hours, stirring occasionally.

When the beans are buttery and tender, discard bay leaves. I like to scoop out half the chili, puree the rest with a submersible blender and combine again. The pureeing makes the chili creamy and delicious. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over medium-low heat before continuing.)

Ladle chili into bowls. Pass red onion, cilantro and yogurt separately.

The King of Squashes

2010-01-29T10:56:00.002-05:00

I eat butternut squash all through fall and winter. It is packed with vitamins A and C, several B vitamins, and minerals such as potassium, manganese and tryptophan, an amino acid that helps you make seratonin and helps your body fight stress, relax and sleep.
Nothing beats the easy preparation and incredible versatility of this vegetable. I mash it for a side dish, turn it into pancakes, or add it to pasta along with leeks and hazelnuts. But my all-time favorite is my Gingered Butternut Squash soup.
Gingered Butternut Squash Soup
1 butternut squash, halved lengthwise and seeded

2 tablespoons coconut oil
2 cups thinly sliced onion
1 cup pecans
1 Granny Smith apple, peeled and chopped
2 tablespoons maple syrup
4 teaspoons minced fresh ginger
3 garlic cloves, coarsely chopped
1 cinnamon stick
1/4 teaspoon ground nutmeg
3 cups (or more) vegetable broth

Preheat oven to 350°F. Line baking sheet with parchment paper. Place squash, cut side down, on baking sheet. Bake until squash is very soft, about 50 minutes. Using paring knife, remove peel from squash; discard peel.

Heat oil in heavy large pot over medium-low heat. Saute onion until lightly brown. Add maple syrup, ginger, garlic, nutmeg and cinnamon. Cover pot and cook for 5 minutes. Add squash, apple, pecans and chicken broth. Bring to boil. Reduce heat to medium-low. Cover and simmer 10 minutes. Discard cinnamon stick.

Puree using a submersible blender. Season soup with salt and pepper. Bring to simmer, thinning soup with more broth if necessary. Ladle into bowls. Garnish with chopped apple, toasted pumpkin seeds and a sprinkle of olive oil.

Chocolate-Chocolate Chip Granola Bars

2009-11-18T09:00:00.001-05:00

This may seem like a lot of work at first glance, but trust me, after the first time, it takes hardly any effort at all. The benefit? You get an amazing, rich, chocolaty and super healthy snack.

GLUTEN-FREE CHOCOLATE-CHOCOLATE CHIP GRANOLA BARS

This is a two-day project, but the actual time invested is minimal.

INGREDIENTS

List 1

3 cups rolled oats (I like Bob's Red Mill Organic Extra Thick)
1 1/2 cups blanched almonds or pecans
1 1/2 cups sunflower seeds

List 2

3/4 cup maple syrup
3/4 cup coconut oil
2 tablespoons of cacao powder (I like TerrAmazon Organic Cacao Powder)
1/2 tsp vanilla

List 3

1/2 cup chocolate chips (I use Enjoy Life semi-sweet chocolate chips)
1/2 cup dried blueberries or cherries (optional)

Evening of day one -

Take the ingredients on List 1, place in a large bowl and cover with water. Let sit on the counter overnight.

Day two -

1. Preheat oven to 325 degrees.
2. Drain and rinse the pre-soaked ingredients. Squeeze out the excess water. Place in a food processor. Add the ingredients from List 2 and give it a good whirl. If you like your granola bars more like cake, let the blender go longer. If you want some texture and crunch, leave the batter lumpy.
3. Add List 3 and mix by hand.
4. Spread in a thin layer on a cookie sheet lined with parchment paper. Bake for 1 hour.
5. Remove from oven and cut into bars. Place back into oven and bake for another 30 minutes.
6. Cool on a wire rack.

The Perfect Quick Snack

2009-11-17T09:15:00.003-05:00

Homemade granola bars... my new favorite take-along food. These are easy, even if you don't cook (yes, you need to do a bit of cooking here). These are great as a pre/post-workout, grab-on-the-go or "Help, I'm about to eat chocolate cake" snack. If you have kids, they'll be a hit with them, too.

These granola bars are gluten, dairy, egg and soy free. In other words, nothing in them will slow you down.

This is a two-day project, but the actual time invested is minimal.

GLUTEN-FREE CINNAMON-RAISIN GRANOLA BARS

INGREDIENTS

List 1

3 cups rolled oats (I like Bob's Red Mill Organic Extra Thick)
1/2 cup quinoa (steamed)
1 1/2 cups blanched almonds
1 1/2 cups sunflower seeds or sprouts
1 cup sesame seeds

List 2

3/4 cup maple syrup
3/4 cup coconut oil
1/2 tsp vanilla
1/2 tsp cinnamon

List 3

1/2 cup rasins
1/4 cup chocolate chips (I use Enjoy Life semi-sweet chocolate chips)

Evening of day one -

Take the ingredients on List 1, place in a large bowl and cover with water. Let sit on the counter overnight.

Day two -

1. Preheat oven to 325 degrees.
2. Drain and rinse the pre-soaked ingredients. Squeeze out the excess water.
3. Place the ingredients from List 2 into a food processor and give it a good whirl. Add the ingredients from List 1 to the mixture. If you like your granola bars more like cake, let the blender go longer. If you want some texture and crunch, leave the batter lumpy.
3. Add List 3 and mix by hand.
4. Spread in a thin layer on a cookie sheet lined with parchment paper. Bake for 1 hour.
5. Remove from oven and cut into bars. Place back into oven and bake for another 30 minutes.
6. Cool on a wire rack.

Don't eat all at once!

10 HEALTHIEST VEGETABLES THAT SHOULD BE A PART OF YOUR WINTER DIET

2009-01-18T19:28:00.001-05:00

1. BROCCOLI

Facts: Broccoli is rich in vitamins A, C and K as well as folate and fiber. It is also an excellent source of phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects. It boosts the immune system, optimizes cell detoxification, supports digestive health and helps build stronger bones. It is important to include broccoli in your diet, especially in the winter months, when our exposure to the sun and vitamin D is limited and the risk of illness is heightened. Hate broccoli? Try broccoli sprouts. These tiny seedlings have up to 100 times more of some of the nutrients than mature broccoli plants.

Choose: Dark green or dark purple heads on firm, bright green stems. The buds should be tight with no yellow flowers present.

Cook: Take care not to overcook; broccoli should retain its bright green color and snap. Always add some fat, as it will make it easier to absorb the fat-soluble vitamins.

Stir-fried Chinese Broccoli
Broccoli Almondine
Broccoli-Mascarpone Soup
Roasted Broccoli
Broccoli Beef
Broccoli and Cheese Casserole

2. AVOCADOS

Facts: The one thing you should know about avocados is that they are rich in oleic acid, a monounsaturated fat that supplies countless health benefits, not the least of which is an improved absorption of fat-soluble vitamins. Avocados are also an excellent source of vitamin K, fiber, potassium and folate.

Choose: Choose avocados that yield to slight pressure. The skin should be dark with no sunken spots or cracks. Avocados that have a neck, rather than a rounded shape were very likely tree-ripened and will have better flavor. To ripen at home, place in a paper bag for several days.

Cook: Cut the avocado in half and use the knife to remove the pit. To remove the ripened flesh, slide a table spoon along the inside of the skin. Sprinkle with a bit of lemon juice to prevent browning.

Perfect Guacamole
Crab, Mango and Avocado Salad
Tuna and Avocado Tartare
Watercress, Orange and Avocado Salad
Beef and Avocado Fajitas
Sweet Potato and Avocado Empanadas

3. CABBAGE

Facts: Cabbage is an ancient health food. It is an excellent source of vitamin C and a very good source of fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acids. Cabbage is also a good source of thiamin (vitamin B1), riboflavin (vitamin B2), calcium, potassium, magnesium, vitamin A, and protein. Cabbage also contains phytochemicals called indoles and sulforaphane, the breakdown products of compounds called glucosinolates. It is a potent cancer fighter, supports digestive health and helps the cells efficiently get rid of toxins.

Choose: Choose cabbage heads that are firm, and shiny with bright leaves that are not cracked or bruised. Chiise cabbage heads that are firm and shiny with bright leaves that are free of cracks and bruises.

Cook: To preserve the vitamin C content, cut cabbage shortly before cooking. The phytonutrients react with carbon steel and will turn the leaves black, so be sure to use a stainless steel knife. To preserve cancer-fighting glucosinolates, steam cabbage for no more than five minutes.

Traditional Sauerkraut
Cajun Cabbage
Kimchee
Pork Stuffed Cabbage Rolls
Irish "Bacon" and Cabbage
Portuguese Stone Soup

4. WINTER SQUASH

Facts: Acorn, spaghetti, turban, butternut, delicatta, buttercup - we have plenty of choices when it comes to squash. Each variety is nutritionally slightly different. Generally winter squash is an excellent source of beta-carotene, a nutrient your body converts to vitamin A. Squash is also rich in vitamin C, manganese, potassium, folate, diatary fiber, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid.

Choose: Select squash that are firm, heavy for their size with hard rinds. Store winter squash in a cool, dark place for up to six months.

Cook: Before cooking, cut the squash and scoop out the seeds.

Roasted Acorn Squash with Chile Vinaigrette
Butternut Squash and Apple Soup
Butternut Squash Risotto
Spaghetti Squash with Sausage Filling
Curried Squash and Pear Soup
Seafood Stew with Winter Squash, Tomatoes and Saffron

5. ARTICHOKES

Facts: Traditionally, artichokes have been used to cleanse the blood and treat liver bladder and gallbladder conditions. They are high in vitamin C, folate, fiber, potassium, phosphorus and magnesium. Artichokes contain high amount of caffeoylquinic acids, compounds that increase the flow of bile to and from the liver. Improved bile flow protects the liver and enhances the removal of toxins from the body.

Choose: Look for tightly closed artichokes that are heavy for their size. Store unwashed in the refrigerator for up to four days.

Cook: Small artichokes need very little preparation. To clean large artichokes, take a look at How to Cook and Eat Artichokes from Simply Recipes.

Sauteed Baby Artichokes
Lamb Stew with Leeks and Baby Artichokes
Bass in Artichoke and Tomato Broth
Artichoke Soup
Lemon Braised Artichokes over Pasta
Roasted Artichoke Salad

6. KALE

Facts: Kale is a dark leafy green that is an excellent source of vitamin A, vitamin C and manganese. It also has plenty of dietary fiber, copper, calcium, vitamin B6 and potassium. It optimizes cell cleansing and detoxification, provides plenty of energy, helps build strong bones, protects against cancer and provides immune support.

Choose: Look for crisp leaves that are free of bruises. To store, wrap in a damp paper towel, place in a plastic container and store in the refrigerator crisper. Eat within a couple of days as it becomes more bitter the longer it is stored.

Cook: Kale should never be eaten raw; it contains oxalates, compounds that are reduced with cooking. To remove the woody stem, hold the leaves at the base and with the other hand gently pull the stem. To reduce vitamin loss, cook kale for no more than five minutes over low heat. Make sure to add some butter or olive oil to the cooked dish in order to increase vitamin uptake.

Kale and Roasted Vegetable Soup
Ribollita
Crispy Kale
Garlicky Greens
Heather's Quinoa
Wilted Kale and Roasted-Potato Winter Salad

7. BRUSSELS SPROUTS

Facts: An excellent source of vitamin C and vitamin K, they also have folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1), omega-3 fatty acids, iron, phosphorous, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense systems to protect against disease, including cancer.

Choose: Look for Brussels sprouts that are tightly closed, firm and bright green. Unwashed, they can be safely stored for up to 10 days in the refrigerator.

Cook: If you cook the Brussels sprouts whole, make sure you cut and X in the stem. This ensures even cooking of the interior leaves.

Hashed Brussels Sprouts With Lemon
Lentil Almond Stir-Fry
Roasted Brussels Sprouts
Roasted Brussels Sprouts with Garlic and Pancetta
Beer Braised Beef Stew with Brussels Sprouts
Lamb and Sauteed Potatoes with Brussels Sprout Stew

8. CAULIFLOWER

Facts: Cauliflower is an excellent source of vitamins A and K, folate and dietary fiber. It is also a very good source of omega 3 fatty acids, tryptophan, B vitamins, manganese, and potassium. As all cruciferous vegetables, it is a potent cancer fighter, enhances cell detoxification, protects against rheumatoid arthritis and supports cardiovascular health.

Choose: Make sure that the head or curd is compact and free of brown spots. Store cauliflower stem side down for up to a week in the refrigerator.

Cook: Cut off any brown spots and cut curd to uniform pieces for even cooking. Iron cookware will cause cauliflower to turn brown.

Indian-Spiced Eggplant and Cauliflower Stew
Cauliflower Puree
Cauliflower-Goat Cheese Gratin
Cauliflower Soup with Seared Scallops, Lemon Oil, and American Caviar
Cheesy Baked Penne with Cauliflower and Crème Fraîche
Roasted Cauliflower Popcorn

9. TURNIP GREENS

Facts: Turnip greens are an amazing source of vitamin A (through their concentration of carotenoids such as beta-carotene), vitamin C, vitamin E, vitamin B6, folate, copper, calcium, and dietary fiber. These nutrients are of special importance when fighting rheumatoid arthritis, colorectal cancer and atherosclerosis. They also promote lung health and slow the loss of mental function.

Choose:The greens are almost always sold with the roots attached. Turnip roots are also very nutritious and could be used in a variety of dishes. Look for deep green, crisp, unblemished greens with succulent stems and unbruised roots. In the refrigerator, the leaves will keep fresh for four to five days.

Cook: To preserve most nutrients cook for a short time over low heat. Leaves as well as the stems are edible.

Turnip Greens & Potatoes with Dressing
Turnip Greens, Old Fashioned Style
Spicy Black Bean, Chorizo and Turnip Greens Soup
Creamed Turnip Greens
New Year's Turnip Greens
Baby Turnips and Greens in a Moghul-Style Sauce

10. BEETS AND BEET GREENS

Facts: Beet greens are higher in nutritional value than the roots; they are an excellent source of calcium, iron and vitamins A & C. The roots are a very good source of folic acid, fibre, manganese and potassium, whereas both the greens and roots are rich in magnesium, phosphorous, iron and vitamin B6.

Choose: Look for firm beets without bruises or soft spots. The leaves should be crisp and bright green. When storing, cut away the leaves, leaving two inches of stem attached to the roots. The unwashed roots can be refrigerated for up to four weeks, the leaves for up to four days.

Cook: Cook the roots uncut with the stems attached. Prolonged cooking will decrease the vitamin content and cancer-fighting properties. The greens should be cooked lightly over low heat.

Roasted Beet Crostini
Orange and Beet Salad
Beet and Goat Cheese Salad with Pistachios
Beet and Carrot Pancakes
Beet and Braised Beef Soup
Sweet Potato and Beet Chips with Garlic Rosemary Salt

Pickles

2008-07-23T14:11:00.002-04:00

Who doesn’t love pickles? Crunchy and salty, they satisfy two of the three addictive food cravings (you'll have to go somewhere else if you want sweet). Did you know that you could pickle any fruit or vegetable? Chutneys, sauerkraut, kimchi, carrots, beets, garlic, tomatoes, corn, green beans, even ketchup – the list is endless; you are only limited by the space in your refrigerator.

Pickling – also known as lacto-fermentation – preserves digestive enzymes, increases natural probiotics and enhances vitamin absorbability. Pickles can sit in your refrigerator for months and only increase in flavor. They also provide valuable nutrition during the winter months.

Traditionally, pickles of all kinds have been served as a garnish to meats. Medicinally, they can be used to aid digestion and resolve many gastro-intestinal disorders.

Modern mass-production techniques have changed the nature of pickles and eliminated their health benefits. So if you want to buy the real thing, look for words such as 'lacto-fermented,' 'raw' and 'unpasteurized.' If you find vinegar among the ingredients, the health benefits will have been lost. My favorite place to buy pickles is the Hawthorne Valley Farm stand at the Union Square Greenmarket. They have a huge selection and they'll let you sample. Personally, I live on their kimchi.

If you're adventurous enough to try your hand at pickling, you will find it incredibly easy. Some great books that can help along the way include:

the now infamous Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods
and the good old standby Making Sauerkraut and Pickled Vegetables at Home

Beets, beets, beets.

2008-07-17T14:00:00.001-04:00

I've been remiss - beet season is in full swing, and I have not written a single word about them. Here's the skinny: we should all eat one a day - they are that good for you. Beets come in such warm colors - deep wine red, garnet, orange, golden yellow and buttery ivory. The lighter colors have a less intense beet flavor, and are less nutritious and juicy. And don't overlook the leaves - they can (and should) also be eaten, as they are packed with nutrition (the leaves more so than the roots).

Beets are very high in folate, manganese and potassium. They also have lots of fiber, vitamin C, magnesium, tryptophan, iron, copper and phosphorus, and possess very strong cancer-fighting qualities. Traditionally, beets were used to purify and rebuild blood and to cleanse the liver. Beets are known for the prevention of coronary and cerebral artery diseases, treatment of bladder and kidney stones, lowering of LDL cholesterol, triglycerides and blood pressure, and the reduction of inflammation. And if you eat enough, for no extra charge, you may even pee pink or red - an endless source of amusement for kids (especially mine). This is called beeturia and is completely harmless.

Beets have a synergistic relationship with carrots, and as such, the two vegetables are frequently used together to detoxify and heal degenerative illness.

To prepare: don't peel beets before you cook them; you'll preserve more nutrients and the skin slips off very easily after they are cooked. I prefer steaming or roasting beets - heat harms the anti-cancer activity so low-heat cooking is best. Try them raw or pickled for the full health benefits and crunchy texture (look for my upcoming newsletter on lacto-fermented foods and recipes). To remove stains from your hands, rub them with a slice of lemon.

This year I've been getting my beets from Yuno's and Norwich Meadow Farms. The roots are firm and juicy, and the leaves are consistently fresh, bright and crisp. They have good texture and a luscious, sweet flavor.

BEET RECIPES

BEET SALAD WITH ALMOND BUTTER SAUCE

Ingredients for almond butter:
1/2 cup toasted Marcona almonds
1/2 garlic clove, chopped
Pinch of cayenne
1/2 to 1 tablespoon extra-virgin olive oil

To make almond butter:
Grind almonds to a paste with garlic, 1/4 teaspoon salt, and cayenne in a food processor. With motor running, add just enough oil to make a silky paste. Season with salt.

Ingredients for beet salad:
1 1/2 lb small (2-inch) beets without greens (2 lb with greens)
2 tablespoons Sherry vinegar
1/4 cup extra-virgin olive oil
3 tablespoons finely chopped shallot
3 tablespoons finely chopped chives

To make beet salad:
- Simmer beets in 3 inches of water in a large saucepan, covered, until tender, about 30 minutes.
- Cool in liquid, uncovered, about 30 minutes, then peel and cut into 1/2-inch wedges.
- Whisk together vinegar and 1/2 teaspoon salt in a bowl, then whisk in oil. Add shallot and chives and toss with beets.
- Pool some almond butter and top with beet salad.

Modified from a recipe I found in Gourmet magazine.

SASHA'S BEETS WITH MAPLE SYRUP
This is how Sasha, my three-year-old, likes them best. He calls them his treats.

8 beets, washed
1/3 cup maple syrup
2 tablespoons of e.v. olive oil
1/8 teaspoon nutmeg
Salt to taste

- Place beets in a covered baking pan, sprinkle with olive oil and bake at 350 degrees F for 40-45 minutes or until tender; cool.
- Remove beets from oven, peel and slice.
- Combine beets, oil, maple syrup, nutmeg and seasoning in a baking dish.
- Bake in moderate oven for about 15 minutes

RUSSIAN BORSCHT

3 pounds bone-in beef shank
3 medium beets, peeled and shredded
3 carrots, peeled and shredded
3 medium baking potatoes, peeled and cubed
1 tablespoon e.v olive oil
1 medium onion, chopped
1 (6 ounce) can tomato paste
6 cups water
1/2 medium head cabbage, cored and shredded
1 (8 ounce) can diced tomatoes, drained
2 cloves garlic, minced
salt and pepper to taste
1/2 cup sour cream, for topping
2 tablespoons chopped fresh dill and more for garnish

DIRECTIONS
- In a large pot over medium heat, brown beef in oil. Stir in onion and water, reduce heat and simmer, covered, 2 hours, until meat is tender.
- In a separate pan heat the tomato paste and dilute with some beef broth, add into soup pot.
- Add the beets, and cook until almost done.
- Add the carrots and potatoes, cabbage, can of diced tomatoes, garlic, dill, salt and pepper and cook until tender, about 20 minutes.
- Taste and adjust seasoning.
- Ladle into serving bowls, and garnish with sour cream and fresh dill.

BEET, CARROT AND FRESH MINT SALAD

INGREDIENTS
12 fresh beets, trimmed
6 large carrots, thinly sliced
1 cup crumbled goat cheese or feta cheese
2 tablespoons minced shallot
1/3 cup tarragon vinegar
1/3 cup chopped fresh mint
1/4 cup olive oil
1 teaspoon raw honey
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup minced chives

DIRECTIONS
- Place beets in a covered baking pan, sprinkle with olive oil and bake at 350 degrees F for 40-45 minutes or until tender; cool. Peel and cut beets into thin slices.
- Place carrots in a steamer basket; place in a saucepan over 1 in. of water. Bring to a boil; cover and steam for 6-8 minutes or until crisp-tender. Allow to cool and slice.
- Toss beets, carrots and shallots in a large bowl.
- In a small bowl, whisk the vinegar, mint, oil, honey, salt and pepper; drizzle over vegetables.
- Dot with crumbled cheese and sprinkle with chives.