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Decorate Your Dinner,
Add A Vegetable

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July 2008 - Times-Standard Articles

July 2, 2008 - Keep Produce Safe this Summer Layered Black Bean and Spinach Salad

July 16, 2008 - Making Wise Meat Choices Orange and Sesame Stir-fry with Bow Tie Pasta

July 23, 2008 - Maximize Vegetable Flavor Warm Gingered Stir-Fry Salad

July 30, 2008 - Store and Prepare Produce Properly Sautéed Green Beans and Cherry Tomatoes

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July 2, 2008 - Keep Produce Safe this Summer

July is recognized as “National Picnic Month”, which seems appropriate, since we’ll be celebrating our national birthday in the next couple of days. Be sure you consider food safety as the festivities are planned. A lot of information written about food safety relates to animal foods, but in the last few years, there have been increasing numbers of food-borne illnesses related to fresh produce as a result of contamination by a variety of bacteria. Most recently we’ve heard about problems with some varieties of fresh tomatoes.

The most recent Dietary Guidelines for Americans recommends that we eat five or more cups of vegetables and fruits daily, and the health benefits of eating fresh fruits and vegetables far outweigh the dangers from possible contamination. We simply need to take precautions and handle them wisely.

Here are some recommendations that will help keep your fresh produce safe:

• Buy in-season, local produce that isn’t bruised or damaged.
• Refrigerate most produce to keep it fresh and prevent deterioration.
• Thoroughly wash your hands with soap and water before working with produce.
• Clean surfaces and tools before cutting produce.
• Wash produce just before you’re ready to prepare and eat it.
• Rinse off packaged produce, even if it is “pre-washed”.
• Before cutting, use cool running water and thoroughly scrub or wash fruits and vegetables that have rinds, coarse skins, or layers where dirt and bacteria can hide.
• Refrigerate produce right after cutting.
• Choose juices that have been pasteurized.

Here’s a delightful recipe to share with your family and friends for a summer picnic or potluck.


Layered Black Bean and Spinach Salad
(adapted from The New American Plate Cookbook)

4 Tbsp. olive or canola oil
3 Tbsp. freshly squeezed lemon juice
3 Tbsp. rice vinegar
1 Tbsp. prepared mustard
2 Tbsp. water
Salt and pepper
12 cups thoroughly washed baby spinach leaves, stems removed, loosely packed
3 c. halved cherry or grape tomatoes
2 medium-sized bell peppers, seeded, cut into quarters and thinly sliced (use two different colors to maximize color)
2 cans (15-oz. each) black beans, drained and rinsed
¾ c. shredded reduced fat sharp cheddar cheese
1 medium avocado, peeled, pitted, and sliced into ½-inch pieces

1. In a small bowl, whisk together the oil, lemon juice, vinegar, mustard, and water. Season to taste with salt and pepper. Set this dressing aside.
2. In a deep, clear glass bowl, layer the salad as follows: 6 cups of spinach leaves, 1 ½ cups of tomato halves, ½ of each bell pepper, ½ of the beans, and ½ cup shredded cheese. Repeat the procedure. Top the salad with the avocado. To serve, pass the salad around the table, followed by the dressing.

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July 16, 2008 - Making Wise Meat Choices

Eating healthfully is a balancing act. We benefit the most from what we eat when we use moderately sized portions from a wide variety of foods in all of the food groups. Because of their many major health benefits, it is especially important to include a plentiful supply of various vegetables, fruits and whole grains. In addition to chicken and fish, small portions of an assortment of meats (beef, lamb and pork) can also contribute to healthy meals and a healthy lifestyle. They are excellent sources of protein and provide generous amounts of some B-vitamins, as well as zinc and iron.

We make wise meat choices when we purchase lower fat cuts, use small to moderate-sized portions at the table, and limit its use to 3 or 4 meals each week. A moderately sized portion can be between 2 and 4 ounces. Beef, lamb and pork cuts that include the words "loin" or "round" in the name generally have the least amount of fat (marbling). Look for names such as sirloin, tenderloin, top loin or eye of the round. The lower fat cuts differ in tenderness and cooking methods. Loin cuts are generally tenderer and are most appropriate for dry heat cooking methods (roasting, broiling, grilling, pan-broiling and stir-frying). Round cuts are generally less tender, but can be tenderized in three ways: by pounding, by marinating, or by using moist heat cooking methods (braising, stewing, poaching and steaming).

Very lean beef, pork and lamb are being produced and marketed both in and out of the grocery store. Humboldt County has at least several beef ranches that raise “grass-finished”, range fed beef. This beef is a better choice, and is lower in fat than “grain-finished” cattle. Grain finishing produces highly marbled meat (much higher in fat content). Lean lamb and pork are also available from local ranchers. In all cases, look for lean cuts and trim visible fat for the lowest fat impact. Plan for no more than one-fourth pound of raw meat per person when planning a meal, and then combine it with liberal servings of our local produce.

The following easy recipe is a delicious way to experience lean beef, pork, turkey or chicken. It’s especially delicious served over whole wheat pasta or brown rice. Vary the vegetables by using those that are currently available in your garden or at the Farmer’s Market. It’s a one-dish meal that is easy for summer cooking.


Orange and Sesame Stir-fry with Bow Tie Pasta
(adapted from The New American Plate Cookbook)

½ cup fresh orange juice
2 Tbsp. reduced sodium soy sauce
1 Tbsp. toasted sesame oil
1 tsp. cornstarch
8 oz. bowtie pasta, or other similar pasta, preferably whole wheat
Canola oil spray
2 garlic cloves, minced
1 Tbsp. finely grated fresh ginger
1 cup green onions, trimmed and chopped
1 ½ cups sliced mushrooms
1/3 pound asparagus, zucchini, other summer squash, green beans, sugar peas, or Asian eggplant, cut into 1-inch pieces (about 1 cup)
1 orange, peeled, halved, seeded, and split into segments
1 cup (about 5 ounces) cooked lean beef, turkey or chicken breast or thigh cut into bite-sized pieces, or 2 cups black beans, rinsed and drained
1 Tbsp. sesame seeds, toasted (toast in a small skillet over medium heat for 1-2 minutes, stirring constantly-watch carefully!)

1. In a small bowl, stir together the orange juice, soy sauce, sesame oil, and cornstarch until completely blended. Set aside.
2. Cook pasta according to the package instructions. Rinse pasta with cold water and drain well.
3. Lightly coat a large nonstick skillet with canola oil spray and heat over medium-high heat. Add the garlic and ginger and stir-fry for about 1 minute, until lightly colored. Add the scallions and mushrooms and stir-fry for about 2 minutes. Add the rest of the vegetables and stir-fry for about 2 minutes.
4. Stir the sauce and add to the skillet. Cook for 1 to 2 minutes, stirring constantly, until the vegetables are crisp but tender and the sauce thickens. Add the pasta and orange pieces, stirring lightly until all the ingredients are combined. Add the meat and cook until heated through. Sprinkle with sesame seeds and serve.

Makes 4 servings, with 370 calories per serving, 7 g. total fat, 292 mg. sodium, 7 g. fiber, 57 g. carb., 22 g. protein.

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July 23, 2008 - Maximize Vegetable Flavor

This is the best time of the year to pick up fresh North Coast vegetables, whether it’s at the Farmer’s Market or a local grocery store. Visit the Farmer’s Market with a feeling of adventure and take time to experience the widest variety of flavors, colors, and textures. There’s no better time to try a vegetable than when it has been freshly harvested. If you aren’t sure how to use your newly found treasure, ask the farmer. They’re sure to have some suggestions.

Most vegetables can be used raw as snacks or in salads, but there are many other ways to prepare vegetables that will enhance their flavors and aroma, as well as vary their textures.

In the next couple of weeks, I’ll give you some ideas for maximizing vegetable flavors, appearance and safety. Easy preparation ideas include marinating, using various herbs, stir-frying, grilling, roasting, blanching and steaming. Any one of these techniques enables you to incorporate more flavorful vegetables or fruits into daily meals.

The two biggest ”secrets” to successful fresh vegetable preparation are:

• Store them in a way that will preserve their crisp texture and original flavors (there will be an article about this in the future), and
• Avoid overcooking them. "Olive-drab" vegetable "mush" has never been popular!

Stir-frying is a quick and very simple technique for vegetable cooking which commonly uses a wok or non-stick skillet, high temperatures and a tiny amount of oil. You can also stir-"fry" with small amounts of broth, water or wine, adding more liquid as it evaporates. These liquids are most successfully used in a pan with a nonstick surface.

To stir-fry, cut the foods into fairly uniform pieces. Heat the oil or other liquid in the pan until it's very hot but not smoking; toss in the food and stir constantly with one or two spatulas. Toss the vegetables until they are just crisp tender. Don't overcook, it defeats the purpose!

If you are using more than one vegetable, start cooking the densest first (eg. carrots, cauliflower, kohlrabi, broccoli stems),and add the more delicate quick-cooking varieties toward the end. Some vegetables cook in seconds (eg. leafy greens, snow peas, peppers summer squash, mushrooms) at the high temperature. Or, you can cook each vegetable individually, remove it to a dish when it's cooked, and stir-fry the next.

When cooking a combination of meat or tofu and vegetables, cook the protein food first, remove it while the vegetables are cooked, and then re-heat it during the last minute or two of cooking. Or, the vegetables can be cooked first and removed from the pan while the meat or tofu is cooked.

Here’s an easy stir-fry to try this week.


Warm Gingered Stir-Fry Salad
(adapted from The 15-Minute Gourmet Chicken)

Salad:
4 c. stemmed salad spinach leaves
1 Tbsp. + 2 tsp. canola oil, divided
8 oz. boneless skinless chicken breast halves, cut into 2-inch by ½-inch strips
4 c. broccoli florets
3 carrots, cut into 2-inch-long by ¼-inch wide strips
2 medium-sized green onions
1 tsp. minced garlic

Ginger-Soy Vinaigrette:
1/3 c. white rice vinegar
1 Tbsp. reduced sodium soy sauce
2 tsp. sesame seeds, toasted in a small skillet at medium-heat for 2-3 minutes
1 tsp. Dijon mustard
1 tsp. finely minced ginger
½ tsp. minced garlic
pepper, to taste

1. Whisk together vinaigrette ingredients in a measuring cup or small bowl. Adjust the seasoning to taste and set aside.
2. Arrange a bed of spinach leaves on four dinner plates.
3. Heat 1 Tbsp. of the oil in a large non-stick skillet or wok over medium-high heat. Add the chicken; stir-fry for about 5 minutes or until it is lightly browned and cooked through.
4. With a slotted spoon, transfer the chicken to a bowl and cover to keep warm.
5. Add the remaining 2 tsp. of oil to the pan. Add the broccoli and carrots; stir-fry for about 4 minutes or until the vegetables are crisp-tender. Add the green onions and garlic; continue to cook only until they are softened. Reduce the heat to medium; stir in the chicken strips.
6. Whisk the vinaigrette and add ¼ cup to the chicken-vegetable mixture; stir gently until just warm (the vinaigrette will evaporate if permitted to boil).
7. Serve by spooning the stir-fried mixture over the spinach leaves. Drizzle each serving with about 1 Tbsp. of the vinaigrette.

Serves 4 with 250 calories per serving, 11.5 g. fat, 44 mg. chol., 265 mg. sodium, 14.7 g. carb., 22 g. protein.

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July 30, 2008 - Store and Prepare Produce Properly

Eating more fruits and vegetables may decrease your future medical costs. That’s a pretty powerful reason to learn how to include more of them in our daily meals and snacks. They provide an increasing number of protective nutrients and substances that we are still learning about, and that merit our attention. This week’s article will share information about how to prepare and store fruits and vegetables to maintain their appearance and nutritional value. Many of the ideas come from the Food Reflections newsletter that is published by the University of Nebraska Extension.

• Get more flavor with less dressing on your salads by spinning washed greens in a salad spinner or in a clean towel. A salad spinner uses centrifugal force to remove water from greens and herbs. It has a lid, and usually has a pull-cord or knob that you pull or pump to turn the inner basket and spin the water off into an outside bowl. (They make great gifts.) If using a towel, pack the greens lightly in the towel to avoid overcrowding and inadequate drying. Gather the four corners of the towel into your hand and carefully spin. After spinning, pat off any remaining moisture with the towel ends.
• Prevent cut fruit such as apples, pears, bananas, peaches and nectarines from turning brown by mixing them with acidic fruits such as oranges, tangerines, grapefruit, or pineapple. Prepare the acidic fruit(s) first and then cut the other fruits, mixing them with the acidic fruit as you cut them.
• Cut fruits as close to serving time as possible. Cover and refrigerate cut fruits and vegetables until ready to serve. The longer they can stay cold and unexposed to air, the better they will maintain their appearance and nutritional value.
• Thoroughly wash all fruits and vegetables before serving or eating. This includes produce grown conventionally or organically at home, or produce that is purchased from a grocery store or farmer’s market. Wash fruits and vegetables under cold, running water just before peeling, cutting, cooking or eating. Do not use soap, detergent, or commercial produce washes.
• Scrub firm produce, such as melons, potatoes and cucumbers with a clean produce brush. Drying with a clean cloth or paper towel may further reduce bacteria that may be present.
• Keep fruits and vegetables in separate crisper drawers in the refrigerator. Fruits give off ethylene gas which can shorten the storage life of vegetables, and some vegetables give off odors that can be absorbed by fruits and affect their quality.
• Refrigerate fruits and vegetables in perforated plastic bags to help maintain moisture and provide air flow. If you don’t have access to food-grade, perforated plastic bags, use a sharp object to make several small holes in a food-grade plastic bag (about 20 holes per medium-size bag).
• Know when fruits ripen. Apricots, bananas, cantaloupe, kiwi, nectarines, peaches, pears, plums and tomatoes continue to ripen after they’re picked. Fruits that should be ripe and ready-to-eat when you purchase or harvest them include: apples, cherries, grapefruit, grapes, oranges, pineapple, strawberries, tangerines, and watermelon.
• To speed the ripening of fruits such as peaches, pears, and plums, put them in a ripening bowl or in a loosely closed brown paper bag at room temperature. Plastic bags won’t work for ripening.

Your family will enjoy eating more vegetables when they are creatively prepared. Combining vegetables helps to add flavor and interest to otherwise plain side dishes. The following recipe combines sautéed green beans with aromatic onion and garlic, and then finishes with halved cherry tomatoes. Try it! I’ll bet you all like it!


Sautéed Green Beans and Cherry Tomatoes
(adapted from The Great American Eat-Right Cookbook)

1 Tbsp. olive oil
1 medium-sized onion, halved and thinly sliced
4 garlic cloves, thinly sliced3/4 lb. green beans, trimmed
¼ c. water
½ c. halved cherry or grape tomatoes
Salt and freshly ground black pepper

1. In a large skillet over medium heat, add oil. Sauté the onion for 5 to 7 minutes, or until softened and beginning to turn golden. Add garlic and sauté for 1 minute.
2. Add green beans and water, cover and cook for 5 to 7 minutes or until beans are crisp-tender, stirring occasionally.
3. Add tomatoes and sauté for 1 minute. Season lightly with salt and pepper.

Serves 4, with 80 calories per serving; 3.5 g. fat, 0 mg. chol., 0 mg. sodium (before seasoning), 3 g. fiber, 11 g. carb. 2 g. protein.