The Hungry Wife

With March just around the corner, I start to get the craving for Corned Beef and Cabbage in preparation to celebrate my Irish heritage.  Even though I love this dish, I seem to forget about it until St. Patrick’s day rolls around.  Corned Beef and Cabbage deserves more respect then it typically gets.  The meat is super flavorful, with a subtle and unique taste.  Leftovers are perfect to use in homemade Corned Beef Hash and sliced on sandwiches.
Corned Beef and Cabbage, continued…

Spicy Stir-Fried Savoy Cabbage is a quick side dish, that can be made just before sitting down to eat.  Cook thinly sliced savoy cabbage with the typical Chinese flavors of ginger, soy sauce, and chili paste.  For Variety , try this recipe with Chinese cabbage, common green cabbage, kale, or bok choy and sample their distinctive flavors.  I tend to like things a little on the spicy side, so I add in some extra chili paste.

Spicy Stir-Fried Savoy Cabbage, continued…

Brussels Sprouts are in the Brassicaceae family, same as cabbage and broccoli.  They are a type of wild cabbage, and cultivated for their small size and delicate flavor.  Plants in the Brassicaceae family contain a chemical called sulforaphane, believed to have potent anti-cancer properties.  Although boiling reduced the level of anti-cancer compounds, steaming, stir-frying, and microwaving does not result in a significant loss.  If you have some picky eaters in your family, that like to avoid cabbage like the plague, Brussels Sprouts and Caramelized Shallots is your secret weapon.
Brussels Sprouts and Caramelized Shallots, continued…

Perusing some vegetable soup recipes on weight loss program menus inspired The Hungry Wife to develop one of our own.  The Zero refers to the fat content and the calorie count is also fairly negligible.
The Zero Soup, continued…

This Asian Fried Rice is everything you’d expect it to be and much more.  Normally fried rice is pretty simplistic in its ingredients.  The Hungry Wife Asian Fried Rice recipe adds in a whole new dimension.  You still get all the deliciousness, but with some extras.  I love that when eating this dish that I can taste each ingredient individually.  Nothing overpowers or takes away from the fried rice, all of it is subtle and perfect.

Hearty enough to be the main dish, you could even add some tofu or chicken for extra protein, but also makes an awesome side.  I think you’ll really like the different twist on the usual fried rice.  Feel free to experiment around a little.  Swap the bok choy with other types of cabbage and taste the subtle differences between cabbage varieties.  You can even try out different types of mushrooms to see what you like best.  When I made this last night, I used baby bella mushrooms, which are one of my favorites.  A note on ingredients:  if you are having a hard time finding soy miso in your local grocer, you can also go to an asian specialty store or you can use Better Than Bouillon Vegetable base.  What you are looking for is a soy miso paste that comes in a jar.  This Better Than Bouillon Vegetable base is close to it and will give you a very similar effect.
Asian Fried Rice with Bok Choy, continued…

Carne Asada Recipe:  Carne Asada is a roasted beef dish, that literally means “roasted meat”.  Carne Asada is typically made with thin slices of marinated meat, that is grilled and used in tacos and burritos.  This recipe is slightly different.  By using a beef round roast and cooking it in the oven for 3 hours, you get a super flavorful, moist beef that pulls apart easily for perfect taco sized portions.

Although this Carne Asada takes 3 hours to cook, it is extremely easy to prepare.  The green salsa complements the Carne Asada very well, and it adds a nice color to the dish.  Our family loves the crunchy cabbage in our tacos, but, if your not too sure about using cabbage then substitute with lettuce.  Also, you can use just soft tacos or pre-made hard tacos if you like.  Next time taco night rolls around at your house, try this recipe instead of the typical seasoned ground beef tacos.
Carne Asada Recipe with Green Salsa, continued…

Kimchi Recipe:  Kimchi are traditional Korean pickled dishes with various seasonings.  You won’t be disappointed with this Kimchi recipe, it is our favorite, even in comparison to those made at Korean restaurants!  There are many different variations of kimchi that are dependent on region and often season by what is available.  This is a basic kimchi recipe, that is not made the traditional way, but one that is easily made and tastes every bit as delicious.  I do not use fish paste in my recipe (just not that big of a fan), however, if you prefer to have that in your kimchi it can be easily added in.

Kimchi Recipe, continued…

Until recently, farmers and plant breeders saved the seeds of the most desirable plants from each year’s harvest for the next year’s crop.  Gardeners gave their  surplus to friends and relatives, and especially noteworthy varieties found their way to seed companies for wider distribution.  Today with larger mechanized farms, fewer gardeners harvesting seeds, and more hybrids and sterile seeds, many heirloom varieties have become rare or extinct.

This amounts to more than just the old being pushed out by the new. Heirlooms are not the first choice for agribusiness where concerns of perishability, yield, shipping endurance, pest resistance, and appearance are more important than flavor. As more old varieties are lost, we also lose a broad genetic base. This creates a less diverse source of food crops that may not be as adaptable or hardy.

What can the consumer do?  If you enjoy gardening, grow heirloom vegetables yourself.  Patronize farmers’ markets and produce stands where farmers label and promote  heirlooms.  Buy locally grown fresh produce to support growers who can produce a wider range of varieties than what is offered at typical supermarkets.  Another option is to join Community Supported Agriculture (CSA) to encourage regional small-scale farms.  CSA members buy shares in the produce they will eventually receive.  Most CSAs encourage participation, including input on what to grow.  For more information, visit www.reeusda.gov/csa.

Here is a list of a few favorite heirloom varieties that can be found if you look hard enough.

BEANS:  Cherokee trail of tears – Carried by the Cherokees on their forced march west to Oklahoma.  These are very tasty purple podded beans.

Kentucky wonder – A classic green bean, excellent flavor, great fresh, frozen, or canned.

Jacob’s cattle – White beans attractively spotted with maroon.  Good for all bean dishes, especially soups or baked beans.

BEETS:  Chioggia – Strong-growing beautiful Italian variety.  Horizontal slices show alternating rings of rose pink and white.  Nice in salads.

Golden beet – Brilliantly colored roots that are also particularly sweet.

BROCCOLI:  Romanesco – Spiraling florets form psychedelic patterns on this nutty-flavored Italian heirloom.

CABBAGE:  Early jersey wakefield – A very tender and sweet English variety from the eighteenth century.

CARROTS:  Scarlet nantes – Non-fibrous texture and sweet flavor for all uses, particularly jucies.

CORN:  Golden bantam – Introduced in 1902, this is still a popular sweet corn for home gardeners.

EGGPLANT:  Rosa bianca – Delicate flavor, smooth texture, and unusual  lavender stripes on a white fruit make this Italian heirloom worth trying.

KALE:  Russian red (ragged jack) – Brought to North America by Russian traders, this is a favorite variety of a very nutritious cooking green.  The flat, violet-veined leaves are milder and more tender than other kales.

LEEKS:  Black seeded simpson – A crisp, tasty, classic looseleaf with bright yellow leaves.

Forellen schluss (speckled trout) – An Austrian heirloom with very tender, light green leaves speckled with maroon.

MUSTARD GREENS:  Mizuna – A Japanese type that is versatile; baby greens are good in salad, mature leaves cook quickly for soups or stir-frys.  Plant has a lovely feathery, fern-like habit.

Tatsoi – A Chinese heirloom with deep green leaves on white stalks, similar to pak choi, but smaller.  Use like mizuna.

PEAS:  Golden sweet – Unusual chartreuse snow pea, new to this continent but grown for centuries in India.  Eat the pods before peas develop.

SWISS CHARD:  Five color silverbeet – The flavor of this Swiss chard is not different from the green variety, but the gorgeous color range of red, pink, yellow, orange, and cream range stops people in their tracks.  Good in both flower and vegetable gardens as an edible ornamental.

SQUASH:  Delicata – A nineteenth-century introduction valued today for its dry, sweet flesh.  Sized just right for individual servings of stuffed squash.

TOMATOES:  Amana orange – Huge slicing tomatoes with rich flavor.  Combine with other colored slices for festive platters.

Black krim – Russian heirloom with full flavor and purplish-red fruits that turn almost black in hot weather.

Brandywine – Large pink beefsteak, good for slicing, intense tomato-ey flavor.  An Amish family heirloom that has become very popular.

Cherokee purple – Tennessee variety reputed to be one of the sweetest.  Unusually colored rose, green, and brown.

Costoluto genovese – Italian variety good for sauce, juice, fresh eating.  Somewhat tart, bright red.

Green zebra – An introduction from the eighties that is grouped with heirlooms because of its appearance and non-hybrid status.  Zesty tart-and-sweet flesh that is, not surprisingly, striped yellow to yellow-green.

Joya de oaxaca – Mexican variety that is god both fresh and dried.  Yellow flesh streaked with pink, orange, and red.  Highly flavorful.

Mortgage lifter (radiator charlie’s mortgage lifter) – Huge beefsteaks that enabled the breeder to pay off his mortgage by selling the plants and seeds of this exceptional tomato.

Yellow Pear – Prolific producer of sweet, juicy small tomatoes that are low in acid and very flavorful.

Moosewood Restaurant New Classics, Copyright 2001, Moosewood, Inc., Clarkson Potter, Publishers.

Antioxidants:  Vitamins A, E, C, and many carotenoids and phytochemicals are antioxidants – scavengers of free radicals (unstable molecules).  Free radicals are the by-products of normal body processes and are increased by smoking, environmental toxins, and stress.  They can damage cell membranes and contribute to diseases such as cancer and heart disease.  Antioxidants neutralize free radicals and help prevent cell damage.

Carcinogens: Any substance or agent that produces or causes cancer.

Conjugated linoleic acid (CLA):  A potent, naturally occurring fatty acid that acts as an anticarcinogen.  It is found mainly in milk fat and dairy products and is abundant in the meat of cows and sheep.

Cruciferous vegetables:  Plants from the cabbage family – broccoli, cauliflower, cabbage, Brussels sprouts, and kohlrabi – that contain sulforaphane and isothiocynates that appear to help stimulate the production of anticancer enzymes in the body.  Indoles, also found in these foods, are not destroyed by cooking.

Free radicals:  Unstable molecules formed when oxygen molecules lose an electron, thereby causing oxidative stress.  These free radicals attack healthy cells in the body in the hope of finding another electron to stabilize themselves.

Functional foods:  Foods that provide a health benefit beyond basic nutrition.

Health claim:  A scientific-based claim allowed on food labels by the Food and Drug Administration.  A claim must have sufficient scientific agreement among qualified health experts that it is factual and indicates a relationship between a nutrient or food and disease or health-related condition.

Phytochemicals:  These naturally occurring constituents of plant foods might reduce the risk of health problems, including cancer and other chronic diseases.  The investigation continues.

Phytoestrogens:  A group of naturally occurring chemicals derived from plants.  They have a structure similar to estrogen and block estrogen receptor sites on cells.  This helps prevent potentially anticarcinogenic activity in the body.

Foods that provide health benefits beyond basic nutrition are called “functional foods.”  Functional foods do more than meet your minimum daily requirements of nutrients.  They can also play roles in reducing the risk of disease and promoting good health.

Phytochemical:  Sources – Potential Health Benefit

Allylic sulfides: Garlic, chives, leeks, onions, shallots – Detoxifies; antiviral properties; offers cancer resistance

Beta-carotene: Apricots, carrots, peaches, squash – Enhances immunity; helps prevent cataracts

Catechins: Green and black teas, chocolate – Reduces risk of cancer

Diadzein: Soybeans, tofu – Prevents estrogen from binding to receptors; has anticancer potential

Ellagic acid: Blackberries, cranberries, grapes, strawberries, walnuts – Provides antioxidants

Genistein: Tofu, soymilk, soybeans – Inhibits tumor growth; protects against heart disease

Isothiocyanates: Cruciferous vegetables (broccoli, kale, cabbage, cauliflower) – Reduces risk of cancer

Lutein: Spinach, collard greens, kale – Promotes against age-related eye disease; decreases risk of lung disease

Lycopene: Tomatoes, kiwifruit – Reduces risk of prostate cancer

Monoterpenes: Orange and citrus oils, kale – Slows growth of cancer cells

Omega-3 fatty acids: Fish oil (mackerel, salmon, trout) – Reduces risk of heart disease

Proanthocyanidins: Cranberries, cranberry products, cocoa, chocolate – Improves urinary tract health; reduces risk of cardiovascular disease

Resveratrol: Grapes, red wine, peanuts – Lowers blood pressure and risk of heart disease

Saponins: Soybeans, soy foods – Helps to lower LDL cholesterol; controls blood sugars; prevents cancer

Zeaxanthin: Arugula, collards, horseradish, yellow corn, mustard, sorrel – Provides antioxidants; boosts immune function

As a child you may have been told to eat your vegetables because they’re good for you.  Research shows that eating certain fruits, vegetables, lean meats, and fish can reduce your risk for various diseases, such as cancer, and can promote good health.  Being healthy allows you to have more time to do things you enjoy and to live a longer and healthier life.

The Whole Grain Gain

Whole grains are rich in fiber, vitamins, minerals, and hundreds of disease-fighting phytochemicals.  They contain many substances that have been linked to a lower cancer risk.  These include soluble and insoluble fiber, antioxidants, phenols, lignans, phytoestrogens, and saponins.

According to the USDA Food Guide, eat at least three servings of whole grain cereals, breads, crackers, rice, or pasta every day.  Other whole grain foods include oatmeal, plain popcorn, wild rice, kasha, and tabbouleh (bulgur wheat).  Get adventurous and try different grains such as quinoa and millet too.  Beans, legumes, and seeds such as flax seed are also great sources of fiber and phytochemicals.

Cut Back on the Fat

Choosing foods rich in poly- and monounsaturated fats, or “good” fats, (olive oil, nuts, salmon) and avoiding those high in saturated and trans fats (processed baked goods, fast food, high-fat meats) may help lower your risk of cancer and may help to decrease your risk of heart disease and stroke.

Vary Your Veggies and Focus on Fruits

Fruits and vegetables not only fill you up, they are full of substances that help prevent and fight disease.  In particular, tomatoes, garlic, dark green leafy vegetables (spinach, romaine; and leaf lettuces; mustard and collard greens; chicory; and Swiss chard); cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, and kale), and berries may reduce your cancer risk.

Eating five to nine servings a day of a variety of fruits and vegetables is the best way to obtain all of the potential disease-fighting benefits.  You’ll also get a boost of fiber and important vitamins and minerals.

Drink the Best Beverages

While no single beverage or food can prevent or cure diseases, research has shown that some have effective properties.  Both green tea and purple grape juice contain compounds that may lower the risk.  Green tea is an excellent source of catechins, a potent antioxidant that is thought to protect against cell damage.  Grape juice is a rich source of resveratrol, a type of natural plant chemical called a polyphenol that has antioxidant and anti-inflammatory properties.

Choose low-fat or fat-free milk, low-fat yogurt, and low-fat cheese.  If you don’t eat milk products, be sure to include other calcium-fortified foods and beverages in your diet.