Leeks

Leeks:

Leeks belong to the same family (Allium) as onion and garlic.  The leek, rather that forming a bulb like an onion, produces a long cylinder of bundled sheaths.  The edible portions of the leeks are the white base of the leaf (above the roots and stem base).  It's about 2/3 of the stalk.  The dark green portion, about 1/3 , is usually discarded due to its tough texture.   Leeks  are generally twelve inches long and one to two inches in diameter.  Its flavor is more delicate and sweeter than the onion. 

 Thought to be native to Central Asia leeks have been cultivated in this region and in Europe for thousands of years.  Leeks are easy to grow and tolerate standing in the field for a an extended harvest. Leek were prized by the ancient Greeks and Romans for their beneficial effect on the throat.  Roman Emperor Nero ate leeks every day to strengthen his throat.   The leek is one of the national emblems of Wales worn along with the daffodil. 

Leeks are boiled, which turns them soft with a mild taste, fried, which leaves them crunchier and preserves their taste, and eaten raw, which can be in salads, although they can sometimes be tough.   Leeks are typically chopped into slices 5 - 10 mm thick.  The slices have a tendency to fall apart though due to their layered structure.

My first exposure to leeks was in my grandpa's store.   They were usually sold as part of a package called "soup greens".   Soup greens would typically include a leek, an onion, a turnip,  a carrot, a parsnip, and a couple of sprigs of parsley.   When a customer would ask for soup greens I would need to get some help to get them together.   I always loved soup even to this very day.

Leeks along with onions and garlic have a unique combination of flavonoids and sulfur containing nutrients.  These members of the "allium" family should sit for at least five minutes after cutting and before cooking to enhance their health promoting qualities.   Leeks also contain concentrations of antioxidant polyphenols which play a direct role in protecting our blood vessels and blood cells from oxidative damage,   Leeks are an excellent source of vitamins K and A, a very good source of vitamin C, manganese, folates, vitamin B6 and iron. 

Select firm and straight leeks with dark green leaves and white necks.  Avoid leeks that are yellowed, wilted or have bulbs that have cracks and bruises.   Generally, large leeks are more fibrous.  Select those with a diameter of one to one and a half inches or less.   Leeks are available throughout the year with a greater supply from fall to early spring.   Store leeks for one to two weeks in the refrigerator unwashed and untrimmed in a plastic bag.   Leeks can be sandy.  To wash, remove the outer layer, trim the base, and make a cut in the middle of the white stalk towards the green tip leaving the bottom intact.   Rinse well under cold running water and then drain.     

So......... Eat up!  Enjoy!  I'll show you how.

 

Simple but good:   

Sautéed Greens

1 cup sliced leeks (about one leek)
4 cups chopped kale
1/4 cup vegetable or chicken stock
3 medium cloves of garlic, pressed
1 teaspoon lemon juice
2 tablespoons of extra virgin olive oil
Salt and black pepper to taste

Heat one tablespoon of olive oil in  skillet and sauté leeks over medium heat for about 5 minutes, add 1/4 cup of broth and kale.
Cover and simmer on low heat for about 7 - 8 minutes stirring occasionally.
Toss with pressed garlic, lemon juice, remaining olive oil and salt and pepper to taste

Apricots

Apricots:

The apricot with the peach, plum, and nectarine is what is called a stone fruit.  It's single seed is enclosed in a hard stony shell.  The apricot appears similar to a small peach which is from yellow to orange in color, often with a red tinge on the side most exposed to the sun.   Its surface flesh can be smooth or velvety with very short hairs.  The flesh is usually firm and not very juicy.  Its taste is almost musky and can range from sweet to tart with dried fruit tending to have a more pronounced tartness.

Apricots originated in China where they have been cultivated for 4000 years.   They arrived in Europe via Armenia.   The apricot tree came to Virginia in 1720 and then appeared in the Spanish missions of California around 1792.  Apricots in the U.S. are grown primarily in California.  Turkey is the world's leading producer of apricots though.   Other leading producers of apricots are Italy, Russia, Spain, U.S., and France. 

Apricot season in the U.S. is from May through August.  In the winter apricots are imported from South America.  Dried and canned apricots are of course available year round.   Apricots are eaten fresh, dried, cooked into pastry, and eaten as jam.  The fruit is also distilled into brandy and liqueur. 

When I was growing up, my little sister was very young and had never seen an apricot before.  One day she opened the refrigerator to find one sitting there with its peach like appearance and its distinctive ridge that runs from top to bottom of the fruit.  She looked at it and announced, "Look, Mommy.  This peach has a 'hiney' on it."  So, that's what I remember when I think about apricots.

Apricots are  an excellent source of vitamin A, a very good source of vitamin C, and a good source of tryptophan, iron, fiber, and potassium.   Nutrients in apricots can help protect the heart and eyes.  The apricot is high in beta-carotene which helps protect LDL cholesterol from oxidation which may help prevent heart disease.  The vitamin A promotes good vision and is a powerful antioxidant which quenches free radical damage to cells and tissue.   Sulfur containing compounds are often added to dried foods like apricots as a preservative.  They can cause reactions in sulfite sensitive people.

Choose apricots with a rich orange color. Avoid those that are pale and yellow.   The fruit should be slightly soft.   Add sliced apricots to hot or cold cereal.  Add chopped apricots to pancake batter.  For a Middle Eastern flavor add diced dried apricots to chicken or vegetable stews.  Serve sliced fresh apricots in a green salad.

So......... Eat up!   Enjoy!  I'll show you how.

Sweet Basil

Google

 

 

 

Sweet Basil

"Sweet basil" or just "basil" is a culinary herb sometimes known as St. Joseph's wort.  It's Latin name is  "Ocimum basilicum".  Basil is native to India and other tropical regions of Asia where it has been cultivated for more than 5,000 years.  The word "basil" comes from the Greek ("basileus") meaning "king".  In recent times basil has become one of the most recognizable herbs since pesto ( a mixture of basil, pine nuts, and Parmesan cheese) has become popular.

 

Basil has a rich and spicy, mildly peppery flavor with a trace of mint and clove.  You will find basil sold fresh or dried.  Unfortunately the dried basil loses most of its flavor.  One teaspoon of dried basil is equivalent to one tablespoon of the fresh basil.  Some sources state there are more than sixty varieties of basil.  The most common "Genovese" basil has a bright and pungent taste.  Other varieties  have  unique tastes such as lemon basil, anise basil, and cinnamon basil which have flavors that subtly reflect their names. 

 

Growing up in Bay Ridge, Brooklyn I remember my maternal grandmother always had some "basilico" growing in the garden.  On seventy-seventh street  many of the houses had front yards back then.  My grandfather used to grow the most beautiful roses and he had trellises on which they grew.  It was beautiful.  It was in that garden that the basil grew.  There was also a subway station on the corner and people coming home in the evening would sometimes stop and pick one of the roses.  I'll bet some of the Italians would also help themselves to some basil.

 

There has been much research into the health benefits from essential oils found in basil.  In vitro studies have established that compounds in basil oil have potent antioxidant, antiviral, and antimicrobial properties and potential for use in treating cancer.  Basil is an excellent source of vitamin K and a very good source of iron, calcium and vitamin A.  It is a good source of dietary fiber, manganese, magnesium, vitamin C and potassium. 

 

Basil is commonly used fresh in cooked recipes , added at the last moment.  Basil is the ultimate complement to tomatoes, but also pairs well with garlic and olives.   Most other herbs tend to overpower basil's flavor and aroma but oregano is most often used with basil.  Other good combinations are rosemary and sage.  Basil stimulates the appetite and helps curb flatulence.   Basil pesto is most often served with pasta.

 

Choose basil that looks vibrant with deep green color.  Avoid dark spots or yellowing as well as wilting.  Basil can be kept in the refrigerator for short periods wrapped in slightly damp paper towel.  It can be frozen whole or chopped in airtight containers or in ice cube trays covered with water or stock.

 

Basil plants are readily available at your local supermarket.  They like the warm weather and will do well if kept on the porch.  Just remember to water frequently and pinch off the ends when they begin to flower. 

 

So, eat up, enjoy, I'll show you how.

 

Simple but good:

 

Basil Pesto:

 

4 cups packed basil leaves

1/2 cup extra virgin olive oil

1/4 cup toasted pine nuts

2 cloves of garlic

1/4 teaspoon  salt

1/4 cup Parmesan cheese

 

Place all ingredients except olive oil and Parmesan cheese in a blender.  Blend while adding the olive oil until completely blended.  Stir in the Parmesan cheese.

 

 

Carambola (Starfruit)

Carambola (Starfruit):

 

Carambola, also known as starfruit, is a species of tree native to the Philippines, Indonesia, Malaysia, India, Bangladesh, and Sri Lanka.   Carambola has distinctive ridges (usually five) running down its sides and when cut cross-section resembles a star.   The skin is thin, smooth, and waxy, and turns light to dark yellow when ripe.   The entire fruit is edible, and usually eaten out of hand, but it may be used in cooking,  and can be made into relishes, preserves and juice drinks.  The taste of the starfruit has been likened to a mix of apples, pears and citrus family fruits.   Most starfruit comes from Malaysia, but it is also grown in Israel, tropical Africa, Taiwan,  the Caribbean, and throughout South America, as well as California and Florida.

 

There are two kinds of starfruit: sour and sweet.  The sour variety has narrowly spaced ribs and is used mainly for cooking to give a unique tart flavor to poultry meats, and seafood.   The sweet starfruit has thick fleshy ribs , and is used for eating out of hand or mixed with other fruits in fresh salads.

 

Carambola is rich in antioxidants, particularly potassium and vitamin C,  low in sugar, sodium, and acid.   It is also rich in flavonoids and soluble fiber.   Carambola also contains antimicrobial activities.  Extracts of the fruit proved to have antimicrobial activity against Bacillus cerlus, E. coli, Salmonella typhi, and Staphylococcus aureus. 

 

Starfruit are available  from January to May and then again from July to October.  Pick firm, shiny fruit with even color.  Avoid fruit that has brown shriveled ribs.  You may store ripe starfruit at room temperature for 2 or 3 days or refrigerate, unwashed, in a plastic bag for up to a week.  Ripening fruit should be turned frequently to allow all the ribs to turn bright yellow.   When you are ready to use, wash thoroughly in cold water.  Pat dry.  Trim off the ends and any dry edges.  Cut fruit crossway in thin sections. 

 

Carambola contains oxalic acid which may be harmful to persons sufferings from kidney failure, kidney stones, or to those under kidney dialysis.   If your kidneys are healthy, though,  there is no concern, they filter out the oxalic acid. 

 

For a beautiful fruit platter arrange  bright green slices of kiwi, slices of golden starfruit and ripe red strawberries.

 

So....... Eat up!  Enjoy!  I'll show you how.

Mint

Google

 



Mint:

Mint, also called "mentha", is an aromatic perennial herb.  Mint belongs to a large family with over thirty species.  All mints prefer and thrive near pools of water, lakes, rivers, and in cool moist spots in partial shade.  In general mints tolerate a wide range of conditions, and can even be grown in full sun.  Mint very often grows wild.

 

Known in Greek mythology as the "herb of hospitality", mint was used as a room deodorizer.  Today it is more commonly used for aromatherapy through the use of essential oils.  The mint leaf, fresh or dried, is the culinary source of mint.  The leaves have a warm, fresh, aromatic, sweet flavor with a cool aftertaste.  The most common and popular mints for cultivation are peppermint, spearmint, and more recently apple mint.

 

Mint essential oil and menthol are used extensively as flavorings in breath fresheners, drinks, antiseptic mouth rinses, toothpaste, chewing gum, desserts, and candies.  Mint oil is used as an environmentally friendly insecticide to kill wasps, hornets, ants, and cockroaches.   Today naturalists employ peppermint to treat gallstones, irritable bowel syndrome, and the common cold.  Mint is a great aid to digestion and for settling the stomach. 

 

When I was growing up living in Brooklyn, the family (Grandpa and the three sons, my father being  the youngest) bought a summer bungalow out on Long Island to use for weekends and the summer.  It was a beautiful place on a corner lot with a hedge that around the property.  It had a screened porch in the front where we would eat.  In the backyard it had an old fashioned hand operated water pump, still functional,  and back in the comer an actual functioning outhouse.  Fortunately, there also was indoor plumbing, but the pump and outhouse lent ambience to the place.  Well, near the pump was a patch of  mint growing wild.  The aroma was intoxicating.  Now whenever I smell fresh mint it brings me back to the "Clinton Street house" as we called it.

 

Mint leaves are used in teas, beverages, jellies, syrups, candies, and ice cream.   Mint is also traditional with lamb dishes.  Alcoholic drinks sometimes feature mint for flavor or garnish, such as in the mint julep and the mojito.  Crème de menthe is a mint flavored liqueur.  Fresh mint adds refreshing flavor when snipped over peas, fruit, or lettuce salad.

 

Mint is available year round being grown outside or in hothouses.  Choose bright green unwilted leaves.  Wrap dry leaves in an unsealed plastic bag and keep in the refrigerator for a up to several days.  So add a little mint!

 

Eat up and enjoy!

Cruciferous Vegetables: How Food Affects Health

Cruciferous Vegetables:

What do broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy have in common?   They are all cruciferous vegetables.   Cruciferous vegetables are members of the family Brassicaceae (also called Cruciferae).  The four petal flower from these vegetables resembles a cross or 'crucifer', hence the name. 

Cruciferous vegetables are non-starchy vegetables that contain dietary fiber, folate, carotenoids (including beta carotene), and Vitamin C.  Here are some of the most common cruciferous vegetables found in your supermarket or produce store:  horseradish, kale, collard greens, cabbage, Brussels sprouts, kohlrabi, broccoli, cauliflower, bok choy, rapini (broccoli rabi), Chinese cabbage, turnip roots, rutabagas, arugula, watercress, radish, daikon, and wasabi.

A review of research found that 70% of the studies found a link between cruciferous vegetables and  protection against cancer.  Cruciferous vegetables all contain phytochemicals (naturally occurring compounds that have biological significance), vitamins and minerals, and fiber that are important to your health.  Phytochemicals in cruciferous vegetables can stimulate enzymes in the body that detoxify carcinogens before they damage cells.  Cruciferous vegetables also reduce oxidative stress, the overload of harmful molecules called oxygen-free radicals.  Reducing free radicals  may reduce the risk of colon, lung, prostate, breast, and other cancers.

Health agencies recommend we eat several servings per week of cruciferous vegetables.  It is best to eat these veggies raw or only lightly steamed to retain their phytochemicals.  So,  make sure you're eating those cruciferous vegetables!  It's good for you!

Arugala

Arugula:

Arugula is a member of the mustard family.  Its scientific name is "Eruca sativa".  Arugula is also known as "rocket salad" in Great Britain and the U.S..  In Italy it is "rucola" and in France "roquette".   Arugula is  cruciferous vegetable along with broccoli, cauliflower, and cabbage.  It originated in the Mediterranean and was introduced to North America by Italian immigrants.   Early Romans thought eating arugula would bring good luck.  Today arugula is cultivated worldwide and is available year round.

Arugula has fine, smooth, dark green leaves that are notched near the bottom.   It can be eaten raw in salads with olive oil, vinegar, garlic, salt and pepper, or as a garnish.  It can be cooked as a leafy green vegetable.  It can be added to pastas, grains, sandwiches, wraps, and soups, or also makes a spicy pesto.   It is a great alternative to iceberg lettuce because it has a much greater density of nutrients with the same low calories.

Like other cruciferous vegetable arugula is associated with reduced risk of cancers.   It is rich in phytochemicals that have been shown to combat cancer-causing elements in the body.  Arugula is a great source of folic acid and vitamins A, C, and K.  It has high levels if iron and copper.   Arugula's peppery flavor provides a natural cooling effect on the body on a warm day.

Look for arugula with the roots still attached.  It keeps it's zip and flavor better.  Buy bright, tender, and fresh looking leaves with no signs of yellowing  or dark spots.  It should not show signs of limpness.   Use arugula as soon as possible after purchasing.  If you have to keep it a day or two do not remove the roots or wash it.  Just sprinkle with a little water and wrap in a paper towel.  Put in a plastic bag and refrigerate.   Remove the roots and wash only when ready to use.  Arugula tends to be sandy so wash it well. 

There is a sweet peppery digestive alcohol called "rucolino" that is made from arugula on the island of Ischia in the Gulf of Naples.   It is enjoyed in small quantities after a meal such as "lemoncello".

So there you have it: Arugula.  Eat up!  Enjoy!