Recent Posts for the 'Kitchen Nutrition' Category

Ottimo Greek Salad with Cabbage & Black Eyed Peas

Friday, July 21st, 2017

A couple of weeks ago, my husband’s son and partner came for a visit from California and joined by his sister and her family who live nearby, we went to a restaurant called The Mediterranean Grill. I ordered a delicious salad I had never heard of and went online to find out more. I also called the restaurant  after checking the Internet, since the restaurant salad had different ingredients from the one online. The owner or manager of the grill told me that the two main ingredients are black-eyes peas* and cabbage. So feel free to improvise. I used black-eyes peas the first time and cannelloni beans the second time. I actually think the key is the olive oil and lemon juice.

Utensils: Cutting Board and knife, grater or food processor, pot for cooking beans (if not canned), bowl for tossing, platter for serving
Prep. Time: 20 minutes if beans are already cooked
Cooking Time: 40-60 minutes if beans are dry and soaked overnight;  no cooking if using pre-cooked beans
categories: Vegan, Gluten-Free, No sugar added

Ingredients

1 cup shredded green cabbage+
1/2 cup cooked black-eyed peas (or chick peas or cannelloni beans)
1/2 cup grated organic carrots
1/2 cup diced organic cucumber ( with or without skin)
1/4 cup diced scallions or leeks+
1/2 cup chopped walnuts or pecans
Handful of freshly chopped dill or parsley
4-6 black olives, sliced (optional)

3 T. olive oil
juice of 1/2 lemon (or more!)
salt & pepper to taste

Directions

Mix all veggie ingredients in a large bowl. Toss with olive oil and lemon juice; add salt and pepper to taste and serve chilled.

+Try red cabbage and red onion for more color

Yield: Serves 4-6 as a side dish or 2-4 as a main dish

*Black-eyed peas – Nutritional Info from source below:

http://healthyeating.sfgate.com/nutrient-black-eyed-peas-2334.html

“Black-eyed peas, also known as cowpeas, are actually beans, not peas. Beans are types of legumes, which have edible seeds sandwiched inside a double-seamed pod. Since black-eyed peas swell up when prepared, people often eat them on New Year’s Day to symbolize an increase in wealth. If you are looking for a nutrient-packed food to integrate into your diet, black-eyed peas will deliver.”

Summary of Nutrients: (Go to site for details)
Black-eyed Peas are low in fat, have a moderate amount of protein, good source of fiber, B-vitamins, vitamin K, vitamin A, and Potassium.  One serving (1/2 cup cooked) of black-eyed peas provides you with 5 percent of your recommended intake of carbohydrates, assuming you have a moderately active lifestyle and follow a 2,000-calorie diet.

Chilled Spaghetti Squash Salad

Sunday, July 9th, 2017

Every time I make spaghetti squash in the oven, I have half left over. Since it is summer, I decided to try making a chilled salad the day after I cooked the squash and was delighted to find that I liked it.

Here are the health benefits of Spaghetti Squash taken directly from www.mercola.com, including the photo above. (The footnote info [4 & 5] can be found on the site and the links to folate, potassium and zinc also contain more info)

Spaghetti squash is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function.5Folate is also found in this bright-colored vegetable. Folate supports the formation and development of new cells and may help prevent birth defects, making this squash an ideal food for pregnant women. This nutrient can also help filter out homocysteine from your blood and promote cardiovascular health.

Potassium, a mineral that maintains proper muscle and nerve function, is also present in spaghetti squash, making it helpful for people with high blood pressure. Manganese, a mineral that assists in bone and tissue heath, metabolism, calcium absorption, and nerve function, is another key component.6 Spaghetti squash also contains the essential minerals calcium, iron, phosphorus, and zinc.

Another reason to consume spaghetti squash is for its omega-3 and omega-6 fats content. Omega-3 fats are associated with the prevention of inflammation, which may cause heart disease, arthritis, and certain types of cancer. On the other hand, omega-6 fats are linked to proper brain function. It is critical to maintain the ideal 1:1 ratio of these fats.

Below is my recipe and photo with added veggies that also boost its nutrition.

Utensils: Baking pan or steamer/pot, cutting board and knife, mixing bowl, serving dish
Prep Time: 15 minutes to make the salad
Cooking:  About 45 minutes to bake or steam the squash; no cooking for salad
Categories: Vegan, Gluten Free, No Sugar added

Ingredients

one-half medium-sized spaghetti squash (baked or steamed the day before)
1 1/2 cups sliced or minced (organic) veggies of your choice, such as:
radishes, leeks, yellow beet, microgreens, cucumber, carrot, avocado, etc.
fresh or dried herbs such as oregano, parsley, thyme, etc. to taste
1/2 cup sprouts or microgreens for garnish
2 T. olive oil and juice of half a lemon
salt & pepper to taste

Directions

  1. Bake or steam the squash for dinner and cut in half, reserving half to refrigerate.  (Top hot squash with your choice of topping. I use pesto,but many people use spaghetti sauce to make it more like real spaghetti.)
  2. Next day, remove squash from fridge and scrape out seeds. Using a fork, shred the squash into threads so they resemble noodles. Set aside.
  3. Mince or slice 1 1/2 cups of veggies of your choice and toss with herbs, olive oil, lemon juice, salt and pepper in a medium-sized bowl. (You can do the veggies first and then the squash.)
  4. Now you can either remove the threads of spaghetti squash into the bowl of veggies and toss well with dressed veggies and herbs OR add the dressed veggies to the spaghetti squash still in its shell and mix them together.
  5. Serve immediately in the shell or place back in fridge (covered) until ready to serve. If serving immeditately, top with sprouts or greens before serving. If not, wait until you are ready to serve to garnish with sprouts or microgreens.This should serve two people, unless it is your main dish. (I can eat the entire half as my dinner.)
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