Marinated Bean Salad – Healthy Food Tip and Recipe


#AceRecipeNews – May 17 – Delicious and Healthy Food Tips From George

The World's Healthiest Foods
The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.
healthy food tip and recipe
May 17, 2014
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A serving of 6 of the World’s Healthiest Foods can fulfill your entire day’s requirement for vitamin C! These include: papaya, bell peppers, broccoli, Brussels spouts, strawberries and pineapple. For a fresh look at Vitamin C from the perspective of food. Today’s RecipeIf you don’t know what to serve for dinner tonight …

This is a great dish to add to your Healthiest Way of Eating because you can keep in your refrigerator for 3-4 days and its flavor gets better each day!

Marinated Bean Salad

Marinated Bean Salad Prep and Cook Time: 25 minutes

Ingredients:

  • 2 TBS minced onion
  • 3 medium cloves garlic, pressed
  • 2 cups fresh green beans cut into 1-inch lengths
  • 2 cups or 1 15 oz can (BPA-free) lima beans, drained and rinsed
  • 2 cups or 1 15 oz can (BPA-free) kidney beans, drained and rinsed
  • 1 large ripe fresh tomato, chopped
  • 2 TBS chopped fresh basil (or 2 tsp dried basil)
  • 1 TBS chopped fresh oregano (or 1 tsp dried oregano)
  • 1 TBS chopped fresh parsley (or 1 tsp dried parsley)
  • 3 TBS fresh lemon juice
  • 2-3 TBS extra virgin olive oil
  • salt and cracked black pepper to taste

Directions:

  1. Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
  2. Fill the bottom of a steamer with 2 inches of water.
  3. While steam is building up in steamer cut green beans.
  4. Steam for 5 minutes. A fork should pierce them easily when they are done.
  5. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
  6. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

Serves 4 Printer Friendly Version of Marinated Bean Salad

In-Depth Nutritional Profile for Marinated Bean Salad

Healthy Food Tip

What does it mean to be healthy?

The dictionary defines health as the state of being free from illness, disease or injury. The World Health Organization defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Here at the World’s Healthiest Foods our focus is on educating our readers how food and nutrition are essential for good physical health. Food is the key to life. It is the source of energy and essential nutrients that are required to sustain our bodies and prevent disease.

The word nutrition comes from a Latin root nutr-, which means to nurture or nourish. Nourishment is that which sustains life. Therefore, the science of human nutrition focuses on nourishing human life. From the moment of conception until death the body needs energy and nutrients to carry out vital functions such as breathing, digestion, metabolism, and every other physiological process in the body. Nutrition is thus the study of food; its nutritional components; the nutrient requirements of humans; and the means by which humans can maintain health and prevent disease through optimal nourishment from a healthy diet.

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If you have any questions about today’s Healthy Food Tip Ask George Your Question

What’s New on the Home Page This Week

New BookHow to Order The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we’re posting it on the bottom of our home page. Enjoy the book and let us know how you like it.
I have using your book since last April and have been able to lose 25 pounds and now weigh below 150 which I haven’t seen in many years. I have also brought so many numbers in my blood work back into the normal ranges. I attribute much of this to relearning how to cook in a more healthy way! Thanks. I’ve ordered this book for 2 of my adult children. – Edith

Visit our homepage at http://whfoods.org

Copyright © 2014 The George Mateljan Foundation, All Rights Reserved

George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165

 

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` Vicki Bensinger Chilean Sea Bass Over A Roasted Vegetable Quinoa ‘


#AceRecipeNews – Guest Vicki Bensinger – May 15

At Home with Vicki Bensinger, In-Home Culinary Classes

Vicky Bensinger

Beautiful, succulent dishes don’t have to be difficult.  Although my photo isn’t much to be desired this dish is.  I’m still struggling with my camera.  While this photo appeared to look perfect when shot, I sat down to enjoy the meal while still warm, and after indulging, I uploaded the photos to my computer, only to see that most were not clear. 

I hated to just scrap this dish and not share it with you.  So I decided to use this photo (the best of the lot) in hopes that you all would get an idea of how it should look, and be plated – a sprinkling of fresh herbs on top would be nice as well.  Mostly though, I wanted to share with you how simple this is to prepare – especially for those of you terrified of cooking fish.

The technique for cooking this fish isn’t “poaching” since that would require the fish to cook gently in liquid just below the boiling point, when the liquid’s surface is beginning to show some quivering movement.  Instead I suppose I could call it “steeping” even though we’re not looking to add flavour to the water.

The recipe below is prepared in three (3) separate steps, each quite simple to master.  Once completed the dish will magically disappear before your eyes – it’s that good!

If you’ve never had Sea Bass before it’s a mild, yet buttery flavoured fish.  I consider it the Rolls Royce of the sea!

Although I’ve added little to no seasoning, IMO it really does not need it.  

All the ingredients together create a wonderful clean flavour!

Read below to learn my simple technique for cooking the Sea Bass, along with the rest of the recipe.  

I think you’ll like it…………

Chilean Sea Bass Over A Roasted Vegetable Quinoa Medley

Yield: 4 Servings

Ingredients:

  • I container grape tomatoes, cut in half
  • 1 large yellow onion, cubed
  • 1 butternut squash, skinned and cubed
  • Olive Oil
  • 1 cup Quinoa
  • 2 cups water
  • 2 cups fresh spinach
  • Salt & Pepper, to taste
  • 4 (6-8 oz.) pieces of Chilean Sea Bass

Directions:

  1. Roasted Vegetables: Place tomatoes, onions, and butternut squash on a foil lined baking sheet and drizzle gently with olive oil.  Toss to coat.
  2. Place in a 425F degree oven and roast for approximately 20 minutes or until fork tender – remove from oven.
  3. Quinoa: Rinse quinoa well then place in a saucepan with 2 cups of water – following manufacturers directions.  When most of the liquid in gone add spinach, stirring until wilted and bright green.
  4. Sea Bass: In a deep saucepan add water deep enough that it will cover the Sea Bass when it is added.
  5. Bring water to a boil.  Add Sea Bass – turn heat off – cover with lid.
  6. Leave Sea Bass in hot water with lid on for 20 minutes.
  7. Plate: Add roasted vegetables to the quinoa mixture adding salt & pepper to taste, if desired.  In a bowl or plate add a mound of the roasted vegetable quinoa medley and top each with a 6-8 ounce piece of Sea Bass. Be sure to remove the Sea Bass from the water with a slotted spatula, that will drain the water.  This is my favorite fish spatula from Williams Sonoma.
  8. Optional: Drizzle with fresh herbs.  Serve.

Enjoy #AFHN2014

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#Chefs-tip : “Healthy Eating Bok Choy Recipe”


#AceRecipeNews says a little used and rarely tired is”Bok Choy” abd it is good and full of nutrition, so thought a simple 4 minute, recipe is in order.

Enjoy this great tasting recipe and get 375% of your Daily Value for vitamin A, 318% DV for vitamin C, 188% DV for vitamin K and 69% for folate!

4-Minute Healthy Sautéed Bok Choy Prep and Cook Time: 10 minutesIngredients:

  • 1 lb bok choy, chopped
  • 1 clove garlic, chopped
  • 3 TBS low sodium chicken or vegetable broth
  • 1 tsp fresh lemon juice
  • 3 TBS extra virgin olive oil
  • 5 drops soy sauce
  • sea salt and pepper to taste
  • Optional:
  • 1 TBS grated ginger
  • 2 TBS tofu, cubed
  • toasted sesame seeds

Directions:

  1. Chop bok choy and garlic and let sit for 5 minutes to bring out their health-promoting properties.
  2. In a stainless steel heat broth. When it begins to steam add bok choy and healthy saute, Healthy Sauté for 4 minutes.
  3. Toss with garlic, olive oil, and salt and pepper to taste and any of the optional ingredients you would like to include.

Serves 2

Nutritional Profile

4-Minute Healthy sautéed Bok Choy
1.00 serving
(280.93 grams)
Calories: 218
NutrientDRI/DV
 vitamin A337.8%
 vitamin C141.3%
 vitamin K90.2%
 folate37.7%
 vitamin B627.6%
 calcium24.2%
 manganese19.5%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 4-Minute Healthy Sautéed Bok Choy is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling found in the U.S. Food and Drug Administration‘s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

4-Minute Healthy sautéed Bok Choy
1.00 serving
280.93 grams
Calories: 218
Nutrient Amount DRI/DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin A 10134.87 IU 337.8 27.9 excellent
vitamin C 106.04 mg 141.4 11.7 excellent
vitamin K 81.19 mcg 90.2 7.4 excellent
folate 151.00 mcg 37.8 3.1 good
vitamin B6 0.47 mg 27.6 2.3 good
calcium 242.59 mg 24.3 2.0 good
manganese 0.39 mg 19.5 1.6 good
World’s Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 4-Minute Healthy Sautéed Bok Choy

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” Avoiding Inflammation of the Body By Avoiding Certain Foods”


#AceFoodNews says that inflammation is becoming increasingly associated with conditions that range from arthritis to heart disease and even weight gain, it is no wonder that interest in its prevention has come to the forefront of maintaining health. Inflammation in and of itself is not a bad thing; in fact, it is a protective tissue response to injury or destruction of tissues. Therefore, we don’t want to stop the entirety of inflammatory mechanisms in our body if we want to promote good health. What we want to do is control inflammation and not have excess inflammation occurring in our body. It is chronic, excessive inflammation that can propagate health conditions and related symptoms.

English: tomatoes, mozzarella cheese, basil, e...

English: tomatoes, mozzarella cheese, basil, extra virgin olive oil, salt, black pepper (Photo credit: Wikipedia)

Adopting healthy eating habits helps prevent inflammation in three fundamental ways. The first of these involves avoiding inflammatory triggers in your meals. That means that one way to avoid inflammation is to avoid foods to which you are sensitive, which we discussed the last week. The relationship between food sensitivities, inflammation and weight gain is a fascinating topic, which will be covered in the coming weeks.

Avoiding artificial additives, including artificial colors, flavors, and preservatives is another way to lessen inflammation as these are also inflammatory triggers, not only in the digestive system, but in other body systems once these food toxins get absorbed. On a day-in and day-out basis, processed foods containing these additives can trigger chronic, low-level inflammation throughout the body.

A 1-liter glass bottle and bowl Bertolli brand...

A 1-liter glass bottle and bowl Bertolli brand Riserva Premium extra virgin olive oil. Olive oil from Italy, Greece, Spain, and Tunisia, and bottled and packed in Italy. Olive oil purchased in a Stow, Ohio store. Photographed in Kent, Ohio, United States. (Photo credit: Wikipedia)

The second way to keep inflammation at bay is to select foods rich in anti- inflammatory nutrients. At the top of the anti-inflammatory nutrient list are two broad groups of phytonutrients called flavonoids and carotenoids. Many flavonoids and carotenoids have strong anti-inflammatory properties, which are often unique to the specific food involved. Richly colored vegetables and fruits are some of your best bets here, including dark green leafy vegetables, beets, and berries. While it’s important to ensure that you are getting adequate supplies of carotenoids and flavonoids, this shouldn.t be at the expense of other nutrients since all are important. Yet because carotenoid– and flavonoidcontaining foods are also generally rich in so many other vitamins and minerals, they can make great overall contributions to your nutrient goals.

Español: Aceite de Oliva Virgen Extra Denomina...

Español: Aceite de Oliva Virgen Extra Denominación de Origen Montes de Granada (Photo credit: Wikipedia)

Foods rich in omega-3 fatty acids can also be considered anti-inflammatory because omega-3 fatty acids, like alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), can be converted into regulatory molecules that put the brakes on inflammation. Foods rich in omega-3 fatty acids include: fish such as wild caught salmon, sardines, tuna, and other cold-water fish; and, nuts and seeds, especially flaxseeds, hemp seeds, and walnuts. Other foods that contain omega-3s in lesser, but still very helpful, amounts include organically grown soybeans, winter squash, and purslane.

Extra virgin olive oil is another food that has been shown to have anti-inflammatory benefits. Some of these benefits come from oleuropein and hydroxytyrosol, two unique polyphenols found in olives. It is important to note that these two phytonutrients are more concentrated in extra virgin olive than in other types of olive oil.

#AceHealthNews says Enjoy your Healthiest Way of Eating and Cooking this week.

Courtesy of George Matejlan Foundation and W.H Foods  

 

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” Mint Garbanzo Bean Salad”


#AceFoodNews says “Start The New Year Off With A Healthy Meal That Is Full Of Nutrition”

Today’s Recipe: Copyright © 2013 The George Mateljan Foundation, All Rights Reserved

If you don’t know what to serve for dinner tonight

This salad can be kept in your refrigerator for a few days getting more flavourful as it marinates. It’s a great lunch or dinner addition to your Healthiest Way of Eating.

Minted Garbanzo Bean Salad

Minted Garbanzo Bean SaladPrep and Cook Time: 15 Minutes:

Ingredients:

  • 2 medium fresh tomatoes, seeds and excess pulp removed, chopped into 1/2-inch pieces
  • 2 cups peeled diced cucumber, (cut lengthwise and scoop out seeds), diced into 1/2-inch pieces
  • 1/2 medium onion, finely minced
  • 2 medium cloves garlic, pressed
  • 2 cups garbanzo beans or 1 15oz can garbanzo beans(BPA free), rinsed and drained well
  • 3 TBS fresh lemon juice
  • 2-1/2 TBS chopped fresh mint
  • 2 TBS extra virgin olive oil
  • salt and cracked black pepper to taste
  • 1 medium head romaine lettuce, use tender whole leaves for bed

Directions:

  1. Mince onion and press garlic and let sit for 5 minutes to bring out their health-promoting benefits.
  2. Mix all ingredients except lettuce together and chill. This is best if it chills for at least 15 minutes. Serve on a bed of lettuce.

Serves 4

#AceHealthNews

Copyright © 2013 The George Mateljan Foundation, All Rights Reserved

 

“Christmas Eve Pasta – Shrimp Lemon Pepper Linguini”


Christmas Eve Pasta – Shrimp Lemon Pepper Linguini

#AceGuestNews and Views courtesy of Author: Lyndsay Wells Lyndsay Wells is a professional trainer, writer, and program developer with a passion for food and cooking. She is an award-winning recipe developer, and a website ambassador for Kraft Foods Canada. Lyndsay believes cooking should be approachable and easy and has great tips and ideas for putting together sophisticated looking dishes that cooks of all levels can accomplish.
One of my favourite movies over the Christmas season is The Holiday starring Cameron Diaz and  Kate Winslett. Not only is the English cottage setting for one of the story lines enchanting, the second story line, which takes place in Los Angeles, is equally magical because both stories blossom into love – and what could  be more wonderful over the holidays than that?

Especially when my two favourite characters indulge in a Christmas Eve tradition that is simply lovely: Christmas Eve pasta.

As I said in my last post, this year my husband and I have rented a romantic winter cottage for the holidays and on Christmas Eve, in honour of The Holiday, I will be making this dish for two!

Succulent prawns are enveloped in a buttery herb and  lemon wine sauce and tossed with linguini or spaghetti pasta. Serve this with crusty bread and chilled Proseco and toast the season in style!

Visit the printable recipe here: Shrimp Lemon Pepper Linguini

Please enjoy the easy to follow step by step video.

Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 4 – Recipe easily doubles

Ingredients 

  • 1 (8 ounce) package linguine or spaghetti pasta
  • 1 tablespoon olive oil
  • 6 cloves garlic, minced
  • 1/2 cup chicken broth
  • 1/4 cup white wine
  • 1 lemon, juiced
  • 1/2 teaspoon lemon zest
  • salt to taste
  • 2 teaspoons freshly ground black pepper
  • 1 pound fresh shrimp, peeled and deveined
  • 1/4 cup butter
  • 3 tablespoons chopped fresh parsley
  • 1 tablespoon chopped fresh basil

Directions

  1. Bring a large pot of lightly salted water to a boil. Add linguine, and cook for 9 to 13 minutes or until al dent’e; drain.
  2. Heat oil in a large saucepan over medium heat, and saute garlic about 1 minute. Mix in chicken broth, wine, lemon juice, lemon zest, salt, and pepper. Reduce heat, and simmer until liquid is reduced by about 1/2.
  3. Mix shrimp, butter, parsley, and basil into the saucepan. Cook 2 to 3 minutes, until shrimp is opaque. Stir in the cooked linguine, and continue cooking 2 minutes, until well coated.


 

“Unique Chicken Idea’s from John Torode”


English: 4 lb. chicken cooked at 325 deg F for...

English: 4 lb. chicken cooked at 325 deg F for 1.75 hrs by indirect cooking (beer can chicken) (Photo credit: Wikipedia)

#AceFoodNews says John Torode’s take on “Beer Can Chicken” just for a laugh this Christmas.

Ingredients:

1 (4-pound) whole chicken
2 tablespoons vegetable oil
2 tablespoons salt
1 teaspoon black pepper
3 tablespoons of your favorite dry spice rub
1 can beer
Directions: 

Remove neck and giblets from chicken and discard. Rinse chicken inside and out, and pat dry with paper towels. Rub chicken lightly with oil then rub inside and out with salt, pepper and dry rub. Set aside.

Open beer can and take several gulps (make them big gulps so that the can is half full). Place beer can on a solid surface. Grabbing a chicken leg in each hand, plunk the bird cavity over the beer can. Transfer the bird-on-a-can to your grill and place in the center of the grate, balancing the bird on its 2 legs and the can like a tripod.
Cook the chicken over medium-high, indirect heat (i.e. no coals or burners on directly under the bird), with the grill cover on, for approximately 1 1/4 hours or until the internal temperature registers 165 degrees F in the breast area and 180 degrees F in the thigh, or until the thigh juice runs clear when stabbed with a sharp knife. Remove from grill and let rest for 10 minutes before carving.

Read more at:GFN

 

Chef’s Tip of the Day – Removing Skins From Tomatoes


With the fact that skins of certain tomatoes are exceptionally tough for the elderly to eat a simple tip is as follows:

English: Super Sweet 100 Cherry Tomatoes

English: Super Sweet 100 Cherry Tomatoes (Photo credit: Wikipedia)

1. Use a knife to mark the top of your tomatoes with a small cross.

2. Boil up a kettle of water.

3. Pour boiling water over the tomatoes and leave to stand for a few minutes.

4. Cool the pan with cold water and be careful not to burn yourself.

5.  You can then peel the skin off from the end with the cross easily.