Nutrition
Take Control of Your Bone Health
March 1st, 2011
It is never too early to be concerned about the health of your bones. As a natural function of aging, we undergo a life-long progression of bone-tissue loss. For some, however, this loss progresses faster than others.Natural techniques help your bones be all they can be.By Craig GustafsonGarlic Chicken
March 1st, 2011UnfeaturedIngredients:
4 lbs chicken
12 peeled, sliced garlic cloves
1/2 cup soy sauce
1/2 cup water
1/2 cup vinegarDirections:
Brown chicken in a large skillet and drain the fat. Add garlic cloves to the skillet along with 1/2 cup of soy sauce, water, and vinegar. Add coarsely ground pepper to taste, then cover and simmer for 35 to 40 minutes until the chicken is tender, turning once.Baked Garlic
March 1st, 2011UnfeaturedIngredients:
4 garlic cloves
2 tablespoons butter
1/2 teaspoon thyme
1/4 teaspoon pepper
1/4 teaspoon salt
3 tablespoons olive oilDirections:
1. Remove the outer peel from 4 heads of garlic.
2. Using two tablespoons of butter total, dab each head with butter and place in a baking dish.
3. Sprinkle the garlic heads with thyme, pepper, salt.
4. Add olive oil to the baking dish and bake at 400 degrees for 40 minutes to 1 hour, basting the garlic frequently.
5. Once the garlic is soft, remove from the oven and cool for 5 minutes.Greens
February 1st, 2011Unfeatured2 cups chicory
1 cup spinach, chopped
1 large onion, diced
2 cloves garlic, chopped
1 tablespoon olive oil
Lemon juice
Salt and pepper to tasteWash the chicory and cut into pieces. Cook olive oil, onions, and garlic over medium heat until onions are transparent. Add chicory and spinach and cook together until tender. Remove from heat. Add lemon juice and salt and pepper to taste.
Braised Chicory and Swiss
February 1st, 2011Unfeatured1/4 pound Swiss cheese, diced
3 chicories, sliced thinly
2 tablespoons peanut oil
2 tablespoons honey
1 pinch cumin seeds
Salt and pepper to tasteAdd two tablespoons of oil to a frying pan over medium heat, then add sliced chicories. When chicories are transparent, transfer them to a covered bowl to maintain heat. Return the pan to heat and add honey and add cumin seeds. Allow the mixture to reduce for three minutes. Add the chicories and Swiss cheese, cooking for two minutes. Add salt and pepper to taste and serve immediately.
Greek Salad
February 1st, 2011Unfeatured1 1/2 cups romaine lettuce, chopped
1 1/2 cups escarole, chopped
1 cup chicory, chopped
2 tomatoes, cut in wedges
6 radishes, sliced
1 red onion, sliced
1 green pepper, sliced
1 can black olives (8 oz.), drained
4 oz. Feta cheese, crumbled
1 clove garlic, peeled and split
1/2 cup olive oil
1/4 cup lemon juice
Salt and pepper to tasteIn a large salad bowl, rub salt and garlic along the edges. Add prepared vegetables and toss lightly. In a small bowl, mix together olive oil, lemon juice, and pepper. Before serving, toss the salad with the olive oil dressing.
Wild Mushroom Ragu
February 1st, 2011Unfeatured
Serves 6
1 ounce dried porcini or shiitake mushrooms
1 1/2 pounds mixed wild mushrooms, cleaned and cut into bite sized pieces, if necessary
Salt to taste
2 tablespoons olive oil
4 tablespoons butter
1 tablespoons finely chopped parsleyBring a quart of water to boil in a medium sized pot, add the dried mushrooms. Reduce heat and simmer for 30 minutes. Drain the liquid, reserving the “mushroom tea” (for a more intense flavor, repeat the process with the same mushrooms). You should end up with 2 to 3 cups of mushroom tea. Discard the mushrooms, or use them in the pasta.
In a large sauté pan heat the olive oil and add the wild mushrooms at medium high heat. Sprinkle them lightly with salt, and cook until lightly browned. Add 2 cups of the mushroom tea and cook until liquid is reduced by half. Reduce heat to medium and add the butter and parsley, swirling the pan to emulsify the sauce.
// Recipe courtesy of Chef Patti Jackson of iTrulli in New York CityTamari Roasted Pumpkin Seeds
February 1st, 2011Unfeatured1 cup raw pumpkin seeds
1 to 2 teaspoons Ohsawa Organic Gluten- Free TamariDry roast seeds in a cast iron skillet on medium heat, stirring slowly. When they start to pop and become fragrant, quickly transfer to a bowl, sprinkle with tamari and stir. Allow to cool before serving.
Variations: You can use almonds or walnuts in place of pumpkin seeds for a nuttier version; substitute ume vinegar in place of tamari.Get Tested for Vitamin D Deficiency
February 1st, 2011A blood test is the only way to find out what your vitamin D level is. Following the results of this simple test, even people who take a multivitamin may find out that the vitamin D in their system is below optimum levels.
By Craig Gustafson



