Sprouted Bean Salad

Sprouted mung beans, green lentils, and adzuki beans get
a kick from pineapple, red pepper and basil.

If you are looking for fiber in a food that actually tastes good, you should try this simple recipe.  Scrounging through the refrigerator, I found fresh pineapple that I needed to finish up.  There you go - the inspiration for this dish.  The beans are available at Costco and other stores.

serves:  6                    prep and cook time:  15 minutes

1-1/2 cups tru Roots sprouted Bean Trio
1/4 cup diced pineapple
1/4 cup diced red pepper
2 tablespoons chopped fresh basil
Oil and rice wine vinaigrette

Sprouted and dehydrated makes these beans
more digestible and faster cooking.  Any similar
bean trio will suffice if you can't find this mix.

Boil the dried beans in 4-5 cups of water for 5 minutes.  Remove from heat and let sit for another 10 minutes then drain.  Put the beans in a bowl and add the pineapple, pepper, and basil.   Whisk together 2 tablespoons olive or canola oil, 1 tablespoon vinegar, sea salt, and cracked pepper.  Add to moisten the salad and serve.  You may adjust seasoning as needed.

Each serving offers about 180 calories, almost 10 g each fiber (!) and protein, and 20% of your RDA for iron.

- Kim Fielding

Hot and Sour Broth with Mushrooms

Aromatic broth, mushrooms, and green onions enhance
tofu, water chestnuts, and bamboo shoots.

I love hot and sour soup.  Whenever we eat Chinese food, I end up finishing everyone's soup off for them.  After taking a look at a variety of recipes over the years, I never quite found one that was easy or quick enough to prepare.  Until recently.  Fellow blogger Stephanie O'Dea has a slow cooker website that features her version of Hot and Sour Soup.  The men all liked it as do I.  Even with a couple of variations, this is a super simple recipe.

serves:  6                     prep time:  10 minute
cook time:  4-5 hours on high, 8-9 hours on low

I bought this crockpot at Costco decades ago.  Nowadays,
they are more sophisticated.  But this one still works great.

4 - 5 cups water
8 ounces firm tofu, cubed
8 ounces mushrooms, sliced
7-8 fresh shitakes, stems removed and thinly sliced
2 tablespoons low sodium Tamari (soy sauce)
2 tablespoons rice wine vinegar
1 teaspoon sesame oil
1 teaspoon Better than Boullion broth base
1 can sliced bamboo shoots, drained
1 can sliced water chestnuts. drained
1/4 teaspoon red pepper flakes
Green onion, sliced, for garnish

Place all ingredients in a crockpot except the green onions.  Put the lid on and cook on low for 8-9 hours or on high for 4-5 hours.  If you like soup that is more sour, add more rice wine vinegar.  If you like hot, then add more hot peppers.  This soup can accomodate other ingredients if you wish to experiment - egg, seaweed, Scriacha sauce or Sambal Oleek, and even shredded chicken.  Serve with sliced scallions on top.

Each cup of soup provides approximately 85 calories, 20% of your daily requirement for riboflavin, 18% of iron needs, about 40% for copper, and about 295 g sodium.

- Kim Fielding

Teach Food not Trig!

Here is my problem with American schools, and as a matter of fact with all schools that I know.  They force trigonometry on students but high school kids graduate without having the slightest idea about what is in the stuff they put into their mouths.  How many of these students will ever use trig in their life? Perhaps 20% or fewer, and that is in Silicon Valley, those kids who will design video games or something like that.  But all 100% will use food for their health or to cause disease. 

Most graduates have no idea what protein is, or carbs and whether certain fats are good or all are bad.  They think that "no cholesterol" is good, because that is what their parents are looking to buy in the supermarket.  They often have no idea that for soft drinks, the designation "no cholesterol" is meaningless, or because if there was any cholesterol in soda it would have been soup and not soda.

I was just watching some pictures on Facebook about a young woman's birthday party. Guess what, most participants looked like they have already developed metabolic syndrome, a condition that predisposes people to diabetes and heart disease.  Those kids look like they are in their twenties and by forty they will likely develop adult onset diabetes. 

Here is how medical terms have changed, thanks to "progress in our food industry".  Thirty years ago adult onset diabetes developed in people in their sixties, seventies and eighties.  Today that age is down to thirties and forties.  Food industry finds new ways of luring the naive consumer into sugary, sweet, poor quality (but never spoiling fats) that clog the liver with fat, cause insulin resistance, and bring out metabolic problems.  Now that might be too technical: it is the trig of eatiology. Hey, I just came up with a new word. Dibs on the patent!

Damn trig, let us teach our children basics of eatiology. 


- Dr. M       

Egg in a Green Nest

A slice of whole grain toast or a side of roasted potatoes
would compliment this meal nicely.  Earthy greens with an egg -
talk about power foods!

Dark leafy greens are a regular part of our diet.  My men all like them as does Zub the tortoise.  The three sons in college are all about quick, easy, and filling foods whenever they decide to spend time in the kitchen.  This meal was crafted on the fly with them in mind and what was available in the garden and in the fridge.

For each serving, start with a handful of greens - in this instance we used about a cup each of garden arugula and baby spinach.  Saute the greens with a small amount of olive oil (teaspoon or two) in a skillet until barely tender.

Once the greens soften, pile them in the middle of your pan and create a well to crack your egg into.  Cover the skillet with a lid so that the egg can cook through to your liking.  When done, scoop out with a spatula and plate.  Season to taste with salt and pepper.  Hubby likes hot sauce on his which is delicious.  You can also add a hint of garlic powder to the greens when cooking.

Calories for one egg with greens is about 160 and is a great start on your day's requirements for most vitamins.

- Kim Fielding

Starfruit or Carambola

Slightly sweet, slightly tart, and with a hint of flowers
make these beautiful fruits a delight.

The first time I ever saw a carambola fruit was in Hawaii.  Our hotel had a huge tropical fruit display in their breakfast buffet and this was a featured item.  The unique star shape provides a "wow" factor and makes this a fun addition to any party platter. 

I found starfruit last week at Safeway.  They weren't cheap at $3.99 per, but the fruits were large and one easily served my family.

Simply wash and thinly slice.  The skin is edible.

A 3-1/2 inch fruit has about 27 calories and 2-1/2 g of fiber.

- Kim Fielding

Smashed Potatoes

Smashed and seasoned red, white, and blue new
potatoes are a fun variation on an old favorite.

Smashed potatoes are super simple.  Depending on the size of the potatoes, figure out how many potatoes per person you will need.  Wash the potatoes, then boil them whole until tender. 

Place them on a baking sheet and start smashing.  I use a water glass.

Brush the smashed potatoes with a little olive oil and season with sea salt and pepper.  If you like, you may also add herbs, garlic, and/or onions.  Bake at 375 degrees for about 10 minutes or until slightly crisp.  Serve. 

Calories per serving is approximately 250 with 5 g fiber, 6 g protein, and a healthy dose of vitamins B6, C, and elemental copper.

- Kim Fielding

Black Bean Salad

Simple to prepare, this colorful side salad boasts a refreshing
lime and cumin vinaigrette.

With dreary gray weather outside, I was wishing for something lively on my dinner plate.  Black beans accomodate cilantro nicely with a cumin and lime vinaigrette in this Mexican style side dish.  We served this as a side dish to turkey burgers with green chiles and cheddar and a Caesar salad.

serves: 6                    prep time:  15 minutes

1 can black beans, drained and rinsed
1/4 cup red pepper, chopped
1/4 cup corn (frozen is fine)
1/4 cup cilantro leaves, chopped
2 tablespoons green onions or red onion, finely chopped

Vinaigrette:
1/4 cup canola oil
2 tablespoons lime juice
1 small clove garlic, minced (or a dash of garlic powder)
1/4 teaspoon ground cumin
Salt and pepper to taste

In a medium bowl, add the beans, pepper, corn, cilantro, and onion.  Mix together the dressing ingredients and taste to see if it needs more seasoning.  Add just enough to moisten the salad. 

This salad is ideal prepared in advance to give the flavors a chance to meld.  One can always add more peppers (try yellow and orange too), corn, and onion depending on your personal likes.  I packed this for hubby's lunch the other day and the dish came back empty.  Hmmm, left-overs must be good!

Calories per serving are about 140.  This dish is high in protein and high in good fats.  Also high in fiber at almost 5 g per serving.

-Kim Fielding

Beet Medley

Roasted beets provide a colorful compliment to meat dishes.
They have a robust earthy yet sweet flavor.

The cold winter season showcases lots of root vegetables which can sometimes get tiresome to cook.  That is why we need to constantly come up with new yet easy ways to prepare and serve them.  The dark red and golden beets, along with the creamy parsnips in this version, are cooked to tenderness and seasoned.  I served these alongside roast pork tenderloin with steamed cauliflower and a large green salad.

serves:  4                    prep time:  15 minutes

4 small red beets, peeled and ends trimmed

2 large golden beets, peeled and trimmed

2 large parsnips, peeled

olive oil

salt and pepper

Preheat the oven to 325 degrees.  Cut the beets and parsnips into uniform size cubes.  Toss with olive oil to moisten and season with salt and pepper.

Cook the beets, stirring once, until tender, about 20 minutes total.  The parsnips will be softer than the beets but we like them like that.  If you wish for the veggies to have all the same texture, remove the parsnips about 7 minutes before the beets or substitute rutabaga or turnip instead.

One serving offers a whopping 8 grams fiber, about 150 calories, and a generous portion of manganese which is important for antioxidant activity, metabolic support, and wound healing.

- Kim Fielding

Sauteed Cod with Colorful Seasonal Vegetables

Gently sauteed fresh cod is surrounded by a light parmesan broth,
seasonal Brussels sprouts, watermelon radish, parsnips, and turnips

Last week I was treated to a fabulous brunch at the Mayfield Bakery and Cafe in Palo Alto.  Bustling with activity, happy patrons chatted away and a very efficient wait staff never missed a request.  The menu features seasonal foods and is changed every two weeks.  I ordered an egg scramble surrounded by parmesan broth and locally grown produce.  It was amazing and the inspiration for this supper.

serves:  4                prep and cook time:  30 minutes

1 large watermelon radish, scrubbed and cut into cubes
1 parsnip, peeled and cut into cubes

1 turnip, scrubbed and cut into cubes

Olive oil
12 Brussels sprouts, trimmed
4 4-ounce cod fillets
2 tablespoons butter
2 cups vegetable broth
2 tablespoons finely grated Parmesan cheese



Preheat oven to 325 degrees.  Place the cut radish, parsnip, and turnip on a roasting pan and toss with a small amount of olive oil.  Bake for 8-10 minutes or until they are crisp tender.  Remove from the oven and set aside.

Meanwhile, steam the Brussels sprouts for about 6 minutes or until barely tender and bright green in color.  Drain and set aside.

Melt the butter in a large skillet.  Add the cod fillets and season with salt and pepper.  Cook for about 4 minutes and turn over.  Cook for another several minutes until cooked through.  Remove to a plate and keep warm.

 
In the same skillet, add the vegetable broth and bring to a simmer.  Add the roasted vegetables, steamed Brussels sprouts, and the finely grated Parmesan cheese and heat through for a minute or two. 

To serve, place a warm cod fillet in a bowl.  Surround with the heated vegetables and top with the broth.  A side green salad and thick toasted crouton accompany this dish nicely.

The salad is composed of Romaine lettuce, avocado, and currants
with a light vinaigrette. 
Thick baguette slice is simply toasted in a broiler.

Calories for the sauteed cod and seasonal vegetables are about 475 and includes 5 grams fiber.

- Kim Fielding

Kale soup with white beans

Interesting enough this soup turned out to be favorite among the teenagers visiting my home.

1 tbsp. olive oil
1 onion, chopped
2 medium carrots, chopped
1 red or orange bell pepper, chopped
1 clove garlic, minced
4 cups of vegetable stock or water
3 red potatoes, cleaned and diced
1 12-oz can giant white beans in tomato sauce from Trader Joes
or 1 16-oz can of cannelini beans drained
1 14.5-oz can of diced tomatoes
1/2 bunch of organic kale thinly chopped after removing coarse stems
Salt and pepper
1 tbsp flat leaf parsley, chopped

Heat the olive oil and saute the onion for 5 minutes until lightly browned.  Add carrots, pepper, and garlic and cook for another 5 minutes stirring occasionally.  Add stock, potatoes, beans, tomatoes, kale, salt, pepper, and parsley.  Bring to boil and simmer for 5-10 minutes.  Turn the stove off and let the soup stand for another 10 minutes before serving.

Very colorful, quick, and tasty.

 - Dr. Mariam