Peru, and a Chinese Proverb

AKA- My Market and Cooking Experience and Your Nutrition

November 2019

I just returned for a two-week exploration to Peru which reminded me of a Chinese proverb I often used in my graduate nutrition education courses:

“ I hear and I forget, I read, and I remember, I do, and I understand”

This factoid is significant to my travel experience not only because of the influence of Chinese immigration on construction of railroads in Peru, but also because of the influence of Chinese food in Peruvian cuisine. One of the many things I appreciated about my travels in Peru is the pervasive appreciation and thankfulness for the earth’s bounty. The soil of Peru is rich in minerals which contributes to the great density of” nutritional superfood’ such as; golden berry, kumquats, lucuma, chirimoya, noni, guava, prickly pear , Incan corn, wide varieties of potato, peppers, and avocados. Eating in Peru represent a convergence of Andean, indigenous, Afro-Caribbean and Peruvian food ways.

While in Lima I spent time selecting food and cooking with one the world’s top chefs of 2019: Hector Aquillar Valle, who taught me a thing or two about flavor and food creativity.

This leads me to my take- away message. So, what does this all have to do with YOUR nutrition?

By the end of my hands- on training with Chef Valle I realized the importance of ‘the food experience.” It’s not enough to hear about or read about a food concept. You must really apply the concept with your own cooking and tasting to really ‘get it”

Whenever you depart from my office try to think of one or two food suggestions that I’ve offered you and try them out. This could be:

*Experimenting with a new recipe.

*Changing the timing or composition of a meal or snack.

* Shopping for a new food or two at your local market.

*Trying a new restaurant.

*Visiting a farm.

*Frequenting a local market for some fresh in-season foods.

Making it 'Easy" in The Big Easy

September 2019

I just returned from a long weekend in New Orleans where I partook of historic walking tours, drum circles, jazz music, and creative cookery- southern style. One of the ( many) highlights of the weekend was an interactive cooking class at the Southern Food and Beverage Museum https://natfab.org/southern-food-and-beverage . This little gem in the midtown area of New Orleans provides an outstanding archive of the origins and evolution of food culture in the south. In my wandering around the exhibits I came across a lot of interesting historical nutrition ephemera. My favorite was a nifty handbook of ‘ Gourmet Cooking for those interested in Weight Control’ dating to 1970s. It even has a chapter on cocktails—gotta love those New Orleanians!

My cooking class was presented by a skillful authority on food ethnology and preparation, Chef Jyl Benson . She taught us how to make a Smothered Okra and Tomato, Creole- Style Jambalaya, and for the grand finale, Bananas Foster. Contrary to southern stereotyping, all three of these dishes fit within the parameters of a nutrition- based eating style. The okra- tomato dish was low in fat, high in cancer- fighting heart healthy antioxidants, and relatively low in salt ( more about that later) . The jambalaya was a great example of how to ‘stretch out your protein’ while introducing a variety of fiber-rich veggies and a flavorful spicy pop( more about THAT later) .

The Take- Home Message: By the end of the (delicious) class, I came away with a few prevailing health- hacks.

A lower- sugar mirepoix !- Many of the recipes forged in New Orleans are based on a modification of the French mirepoix. Whereas traditionally this ingredient- trio builds from celery, carrots and onion, in the French Quarter and surrounds the prescription is celery, green peppers and onion . From a nutritionist’s perspective, by omitting the higher sugar carrots and substituting an abundance of green pepper it becomes a more keto- friendly. lower sugar ingredient.

Hold the salt; add the heat!. Whereas most recipes add salt early in the food prep process, the theme today with this cooking style was to use a spice blend for flavor and hold off on adding salt. The museum even offers its own version t of a sodium- free pantry seasoning mix. Truthfully when I tasted the meal, I didn’t miss the omitted salt. The flavor intensity of the spicy blend more than made up for the omission of salt. This was an ‘aha- moment’ for me.

Eating as a social experience. The food culture in New Orleans revolves around tradition, comradery and enjoyment. This reminded me that in our fast- paced fast food society it’s virtuous to slow down and enjoy your meal and savor the experience and the flavor of what you’re eating.

Until next time, see you at the office.

Rosanna

Ode to the Artichoke!!!- Insight on Croatia

August 2019

I came across this huge plant while visiting my father’s birthplace in Croatia, This beautiful shrub is actually an artichoke plant. It grows abundantly in the bora- breezes of the Adriatic Sea. The artichoke is actually a species of thistle cultivated as a food. Although we often see artichokes in a green color during the shorter growing season in the States in Croatia the deep purple color artichoke is quite popular and often found in local food markets like this one in the foreground of my posed- picture in Zagreb. Artichokes are rich in fiber, vitamins, minerals, and antioxidants. They are particularly high in folate and vitamins C and K. They also supply important minerals, such as magnesium, phosphorus, potassium, and iron.

When shopping for artichokes in the market look for ones that are heavy when you pick them up. If they feel light, they’re probably a bit dried out and not as meaty as they should be. This means they are not dried out. The leaves of the artichoke should be tight with few open leaves .Another way to check if they’re fresh is to squeeze them and listen for a squeaking noise.

Before cooking rinse the artichoke bulb off in running water, and slice off the the pointed tip of the leaf by trimming the artichoke bulb with a paring knife.

The best way to prepare artichokes ( in my opinion) is to steam them in a covered pot, with about 1 ½ inches of water at a simmer for about 30 minutes or until tender. Feel free to add a bay leaf, or some garlic cloves or a lemon wedge for added flavor .

Now for the grand finale : How do you eat an artichoke?

Artichokes may be served hot or cold. To eat, them pull off outer petals one at a time.and pull the leaf through your teeth to remove soft, pulpy portion of petal. Discard remaining petal. You can also dip the leaves in a fresh salsa, coconut mayonnaise, or tahini sauce …. The bottom, or heart, of the artichoke is entirely edible and quite delicious... Cut into small slices and enjoy!

Until next time: Bon Appetit!!!

Sneak peek: Stay in touch with my complimentary web blog where I’ll be discussing the magical virtue of artichoke leaf extract soon

'Field Trip' to Lacrosse Wisconsin

July, 2019

Just returned from a 'field-trip' ( literally), to Organic Valley where I learned about the stringent process of organic certification. Pictured in the background are happy cows grazing on natural forage. According to the USDA Organic Certification Requirements, organic livestock must :

• have access to fresh air , sunlight and shade

• have space to exercise

• have clean dry bedding, and shelter

According to a new scientific study*, cows grazed on grass and forage produce more nutritious milk this way. What I discovered is the more grass a cow eats, the more nutrient -rich the milk. This is important. Grass-based milk has 147% more omega-3 fatty acids and 125% more brain- nourishing CLA (conjugated linoleic acid) than conventional whole milk. You can find this highly nutritious milk product under the label term: Grassmilk.

*Journal of Food Science and Nutrition, February 2018. Based on data from a 3 year study of > 1,100 grassmilk samples collected from 2014 -2016.

#organicvalley

Portugal and Olives!

November 2018

I recently completed a 200 mile bike trip through the Alentejo region of Portugal. In my pedaling, I passed groves and groves of mature olive trees. Here’s a shot of the almost- ripe olives on the branch above.

This got me thinking about olive oil cooking advice.

Olive oil is a super-food in terms of health benefits. it’s highest in monounsaturated fat, of all cooking oils. Mono-unsaturated fats are “heart-healthy” variety of fat. Eating olive oil can promote healthy cholesterol and blood pressure levels.

Olive oil is rich in polyphenols and antioxidants, which protect your cells against damage that can lead to cancer and heart disease. Olives also contain a newly discovered compound called oleocanthal, which has potent anti-inflammatory benefit. Eating anti-inflammatory foods like olive oil can help with weight loss therefore ,

But when you go to buy olive oil, you’ve probably noticed that there are many different varietals: from cold pressed, extra virgin to , 100% olive oil, to light olive oil . This can be confusing!!

What should you reach for in the kitchen?

It depends on the purpose.

Use extra virgin olive oil for salad dressings, drizzling over cooked vegetables, pasta, baked potatoes, or even popcorn. Extra Virgin olive oil is also the preferred condiment for dipping hunks of bread into it. In this case you’ll be able to appreciate the flavor that you’re paying so much extra for. You’ll also be getting the health benefits of all those valuable plant compounds.

Bear in mind that a light olive oil can be light in color, or flavo,r or texture. It is NOT lower in kcalories! I

For sauces, sautéing, or roasting vegetables in the oven or on the grill, reach for the 100% olive oil. You’re still getting the heart healthy benefits of the monounsaturated fats and you’re not wasting money on the extra virgin compounds that are largely destroyed in the cooking process.

When you’re cooking over very high heat, such as stir-frying, you might want to use coconut oil or peanut oil These have a very high smoke point, which means you can heat them to higher temperatures before they start setting off your smoke alarm. Frying foods at high temperatures reduces the amount of oil that the food absorbs, so the finished product is lighter and crisper.

Let’s get the ratio straight:

The ideal goal is to have at least three times as much monounsaturated fats than other vegetable fats in your eating style. In simple terms this means using less corn, sunflower and soy oil. As a rule, you should be going through about three times as much olive oil as all other types of oil combined. But save your extra virgin olive oil for those times when you’ll get the most benefit and enjoyment and use the more economical 100% olive oil for cooking.

Trailblazing in Chile!

December 2018

In Chile I traded my bicycle for a trail horse and went riding through the foothills of the Andes mountains.

This worked up my appetite for some traditional Chilean foods. So, the next day , I met up with Noelle of ChileCooks FoodTours in Santiago for a food market tour and personal cooking class. Four hours later I had mastered the art of ceviche, pebre ( a fresh salsa) , empanadas and a delicious hearty stew called charquican. I enjoyed this one- dish – wonder because it provided a perfect balance of protein, fiber and vegetables . Here’s the recipe:

CHILEAN CHARQUICAN:

Ingredients:

12 ounces lean ground beef

1 onion finely diced

1 red bell pepper , diced

1pound white and yellow potato cubed

1pound fresh pumpkin peeled and cubed

2 carrots, cut in slices

1 cup peas

1 teaspoon sweet paprika

1 cup water or vegetable stock

1 teaspoon cumin

2 teaspoons dried oregano or 4 teaspoons fresh

1 teaspoon merken- available in most Latin food markets.

Salt and pepper to taste

Parsley for garnish

Preparation:

1. In a large casserole pot brown the meat on stovetop . Add onions, and red pepper. Saute until softened.

2. Add sweet paprika and salt.

3. Stir in remaining vegetables and cook stirring for 5 minutes

4. Season with merken, oregano, cumin and pepper. Pour in broth and mix well. Bring to a slow boil and cook until potatoes are tender.

5. Serve with a garnish or parsley on each bowl.

Side Notes:

You can put a fried egg on top of each individual soup bowl. For a vegetarian variety use nori seaweed sheets in lieu of ground beef.

Source: www.chilecooks.cl