Cardoon

Cardoon Revisited:

About:

Cardoon is a Mediterranean vegetable closely related to the artichoke which is cultivated for its edible leafstalks and roots.  Cardoon is a naturally occurring  form of the same species as the globe artichoke.   The cardoon is also called artichoke thistle, cardone, cardoni, carduni, or cardi. 

History:

 Cardoon is native to the western and central Mediterranean, where it was cultivated in ancient times.  The cardoon was popular in Greek, Roman, and Persian cuisine and remained popular in medieval and early modern Europe.  It was common in the vegetable gardens of colonial America, but fell from fashion in the late nineteenth century.  Cardoons are a common vegetable in northern Africa and often used in Algerian or Tunisian couscous. Today cardoon is considered a weed in Australia and California because of its invasive nature and adaptability to dry climates.  Although not very popular today cardoons can be found in some supermarkets and farmer's markets, usually during the winter months.  Cardoon is harvested in the winter and spring.

My Story:

My first exposure to cardoon was working in a supermarket in Florida.   The box was marked "Cardone" and all the people in the produce department thought it was such a hoot when someone would come in around the holidays and ask for "cardooni's".  The sound of it kind of reminded me of "Father Guido Sarducci" from Saturday Night Live.  Cardoon was one of those items that you were required to carry, but you would be lucky to sell half the box before you had to throw it away.

Using:

Cardoons are only edible when cooked.  The taste has been described as a cross between artichoke and celery.  To cook, trim off any leaves or thorns and peel the stalks with a vegetable peeler to remove the indigestible outer fibers.  Cardoons discolor when cut so place cut pieces in cold water with lemon juice.  Cardoons can be braised, sauteed, boiled in soups and stews, or dipped in batter and deep fried.  One caveat though, depending on age they can take up to an hour to get soft and tender enough to eat. 

Cardoon has attracted attention recently as a possible source of bio diesel.  The oil extracted from the seeds of the cardoon is called artichoke oil and is similar to safflower and sunflower oil in composition and use.   Cardoons are used as a vegetarian source of enzymes for cheese production and are also grown as  ornamental plants for their imposing architectural appearance.   

Season:

Cardoon are available September to March.  You'll usually see it around Christmas.

Selecting and Storing:

Choose firm and very crisp cardoons with a touch of dew on them.  Discoloration of the cut end is normal.  To store cut in half crosswise and wrapped in a wet paper towel and put in a paper or plastic bag.  Refrigerate in the crisper for one to two weeks, but no longer.  Use the top half first.  Dried out cardoon is inedible.  

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

Simple but Good

Fried Cardoon

1/2 bunch of cardoon trimmed of leaves, thorns, and outer fibers, cut to 3 inch pieces

lemon juice for simmering water

egg, beaten

seasoned bread crumbs

canola oil for frying

Add lemon juice to pot of boiling water.   Add cut cardoons and boil for 15 to 30 minutes.  They are done when you can easily push the ridge flat with a fork.  Allow to cool then dip the flattened cardoon in the egg and then the breadcrumbs.  Fry until golden brown.  Remove to a piece of paper towel to drain excess oil.   Enjoy while warm. 

Honeybell Oranges

Honeybell Oranges:

We are approaching the season for the famous Honeybell orange .  I'm reminded of one time. when I was working at a supermarket. our produce manager manager got on the P.A. system to promote the Honeybells and said, "What the hell!  Buy a Honeybell.  Well, no sooner did he put down the microphone the store manager was calling him on the store intercom to tell him that he couldn't say that.   What a hoot.  The produce guy didn't see anything wrong with it. 

Honeybell oranges are exceptionally sweet and juicy and only reach the peak of ripeness during January.  Also known as Minneola Tangelos,  Honeybell oranges are actually not oranges at all.  They are a cross between Darcy variety of tangerine and either  Duncan or Bowen variety of grapefruit.

The Honeybell is prized for its sweetness and relative scarcity along with its abundant supply of juice.  All Honeybell trees in the U.S. grow along the Indian River in Florida.  A Honeybell is the size of an adult fist and has a tart, tangy,  tangerine taste and a large quantity of juice.  They generally have loose skin and are easier to peel than an orange with a characteristic "nipple" at the stem.  This feature give it the look of a bell, hence the name "Honeybell". 

In season Honeybells are available in your supermarket.  They can also be ordered online directly from commercial orchards  or through catalogues as a gift item.  

Consider Honeybells as a gift of sunshine for someone you love, or yourself. 

 

Anti-inflammatory Foods Primer

The information in this post comes mainly from research done at the University of South Carolina.



Anti-inflammatory Foods Primer

Chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's.  Carbohydrates, fat, and cholesterol are among the food components most likely to encourage inflammation.

Here are foods that cause inflammation:

• Refined carbohydrates - white bread, pastries, pasta
• French fries - and other fried foods 
• Soda - and other sugar sweetened beverages
• Red meat - burgers, steaks, processed meats
• Margarine - shortening and lard

Anti-inflammatory Foods:

Magnesium, beta-carotene, vitamins A, B6, C, D, and E, fiber, omega-3 fatty acids, flavonoids, turmeric, and tea are the strongest anti-inflammatories.

Here are foods that are anti-inflammatory:

• Chia Seeds
• Wild fish (salmon)
• Turmeric
• Ginger                         
  
                                                               
• Garlic 
• Broccoli
• Dark Leafy green (Cruciferous-spinach, kale, collards)
• Extra Virgin Olive Oil
• Grapes
• Flax seeds          
  
  
• Papaya
• Apple peel
• Blueberries
• Tea (esp. green)
• Sweet Potatoes
• Cinnamon
• Greens (spinach, kale, collards, chard)
• Asian mushrooms
• Nuts (walnuts, almonds, cashews)
• Avocado             
• Hemp seeds
• Cayene pepper                          
  
• Kelp
• Tart cherries

Full descriptions of most of these foods can be found in articles of this blog.  Just put the item in the search box in the upper left corner of the page and click to be taken to the artcle.

If you found this post helpful, please share it.

So eat up!  Enjoy!  Food can also be medicine.

Are You Still Drinking Milk ?

Are you still drinking milk? 

Milk is a white liquid nutrient rich food produced by the mammary glands of mammals.  It is the primary source of nutrition for infant mammals before they are able to digest other types of food.  Early lactation milk contains colostrum, which carries the mother's antibodies to its young and can reduce the risk of many diseases.  

While cow's milk has been a daily staple food for many people for many years some recent studies suggest that milk may have harmful effects on the body.  Other research, however, points out health benefits to dairy.

Milk contains 18 out of 22 essential nutrients.  It contains more calcium, magnesium, phosphorus, potassium, zinc, and protein per calorie than any other food in a typical diet.

Milk also provides iron, selenium, vitamin B6, vitamin E, vitamin K niacin, thiamine, and riboflavin.  Fat content varies with 4.5 grams saturated fats, 2.5 grams unsaturated fats, and 24 milligrams  cholesterol.  

Benefits of Milk

• Appetite control - helps people feel fuller
• Bone development - helps improve weight and bone density in children
• Bone and Dental health - a glass of milk contains 30% of the daily requirement of calcium, also potassium and magnesium important for healthy bones and teeth
• Diabetes prevention - several studies found that whey protein in milk may help prevent type 2 diabetes
• Heart health - milk fat helps raise levels of HDL which helps prevent heart disease and stroke.  Also good source of potassium which helps balance blood pressure.

Negative Side Effects of Milk

• Acne -  in teenagers and adults
• Other skin conditions - Eczema is worsened by mil and dairy
• Allergies - it can cause skin reactions such as eczema and gut symptoms such as colic, constipation, and diarrhea and other reactions such as anaphylaxis, wheezing, difficulty breathing and bloody stool
• Bone fractures - drinking 3 or more glasses of milk a day increases the risk of bone fractures in women
• Cancer - excess calcium from milk and other foods increase the risk of prostate cancer.  Milk sugars may be linked to a slightly higher risk of ovarian cancer
• Lactose intolerance - cow's milk has a higher amount of lactose than that of other animals.  Up to 75% of the world's population has some form of lactose intolerance. 

Alternatives to Milk

Soy Milk - Soy milk has been the most popular non-dairy substitute for decades because its  nutrition profile closely resemble that of cow's milk

Almond Milk - Almond milk is a great dairy alternative when you are looking to cut calories

Rice Milk

Coconut Milk

Hemp Milk

Cashew Milk

Should you eliminate dairy from your diet?
You decide !

Ten of the Healthiest Vegetables

                            Ten of the Healthiest Vegetables

 Watercress:                                         

  Possible benefits include cancer prevention and treatment,  lowering blood pressure, maintaining healthy bones, treating diabetes.

Chineses Cabbage:                         

incredibly low in calories, contains several antioxidant plant compounds. an excellent source of folates, great levels of vitamin C

Chard:                                              

Nutritional powerhouse Excellent source of vitamins K, A, and C. a good source of magnesium, potassium, iron and dietary fiber

Beet Greens:                                     

  Supply good amounts of protein, phosphorus and zinc, and great source of fiber. Packed with anti-oxidants

Spinach                                                  

An excellent source of vitamin K, vitamin A, in the form of carotenoids, manganese, folates, magnesiun, iron copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C.  It is a very good source of dietar fiber, phosphorus, vitamin B7, zinc, protein and choline.

Chicory:                                             

Aids in digestion,m improves heart health, prevents cancer, reduces arthritis pain, helps with weight loss, treats constipation, boosts immunity, reduces anxiety, treats kidney disorders.

Leaf Lettuce:                                               

The most nutritious of all lettuce varieties, contains 7 of the 9 vitamins.

Parsley:                                 

Promotes optimal health, a rich source of anti-oxidant nutrients, promotes a healthy heart, protects against rheumatoid arthritis

Romaine Lettuce:                                      

Benefits include easy weight loss, high concentration of anti-oxidants, helps prevent bone loss, helps heal skin, can help reduce aging, boosts heartr health, strengthens digestive tract,  promotes muscle strength, lowerts risk of cancer, improves eye health.

Collard Greens:                                    

Contains substantial amounts of vitamin K (388% DV, rich source (20% or more DV) vitamin A, vitamin C, manganese, moderate amounts of calcium and vitamin B6. (100 gram serving)

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

Goji Berries

Goji Berries

About:

Goji berries or wolfberry is the fruit of either Lyciun barbarum or Lycium chinense, two closely related species of boxthorn or the nightshade family, which includes tomatoes and peppers.  Both species are native to Asia and have been long used in Asian cuisine. 

History:

Historically the plant has been harvested for thousands of years in Asia, particularly in China and Tibet.  It is mentioned in the ancient medical book, "Tractate for Herbs and Their Properties" claiming that goji berries can help restore lost body fluids, calm the soul, and rejuvenate the skin. 

The goji berry has been praised in Chinese literature particularly by the poet Liu Juncy from the Tan Dynasty.  In a poem he writes that the water surrounding goji berry shrubs may promote longevity.

Health Benefits:

 Even in a small serving goji berries are packed with nutrients, that can help promote optimal health.  The most well known benefits include;

• Optimal Weight Management - Goji berries contain high levels of fiber, which can help you feel fuller longer
• Healthy Vision - A recent study found goji berries contain zeaxanthan known for helping maintain healthy vision
• Increased Testosterone Levels - Goji berries may help increase men"s testosterone levels.  In an animal study researchers discovered the goji berries improved sperm quantity recovery of testosterone levels and improved sexual ability in mice.
• Diabetes Management - Researchers have discovered that goji berries contain hypoglycemic properties, which can benefit diabetes by helping control your blood sugar levels.
• Cancer Prevention - Researchers tested goji berry extracts on cancer cells and found out that they induce apoptosis on the cancer effectively stopping it from spreading further. 

Uses:

Goji berries are mainly added to soups and salads, but they can be consumed as a beverage,. in tea. or juice.  Goji berries can be used for sweet and savory dishes.  They can be used in place of raisins in cookies and oatmeal.

You can eat goji berries:

• Raw out of hand as a snack. Just use moderation.
• Juice - goji berries can be juiced 
• Tea - Add berries to a cup of warm water for 5 - 10 minutes until they are soft
• Smoothie - Soak berries for 10 minutes to soften before adding to your favorite smoothie
• Trail Mix - add to trail mix
• Soups and Salads - just add a handful

Caution:

Goji berries have been found to affect functioning of the pancreas and the production of insulin.  The reaction is the opposite to that caused by diabetic medication.  Diabetic patients must avoid taking goji berries. 

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

How to Roast Vegetables

How to Roast Vegetables:

My favorite wayt  to prepare vegetables is to roast them. 

Here's how:

1. Preheat oven to 400 degrees F.
2. Chop into pieces about 2 inches square
3. Toss chopped vegetables in olive oil
4. Spread evely over parchment paper covered baking sheet

 Roasting Times: 

Mushrooms

Summer Squash                           10 -15 minutes

Asparagus

Brussels Sprouts

Tomatoes                                      15 - 20 minutes

Bell Peppers

Onion

Eggplant                                      20 - 25 minuttes

Carrots

Cauliflower

Broccoli

Sweet Potatoes                           25 - 30 minutes

Butternut Squash

Potatoes

Beets                                         35 - 40 minutes