Nutrition

  • Focus On: Fiber

  • Smart and Delicious Eating for a Healthy Heart: Comparing Traditional Diets

    The Mediterranean Diet // With as much as 40 percent of daily caloric intake coming from fat, the Mediterranean diet challenged the widely held belief that low-fat eating would best advance heart health. The fats are unprocessed and unsaturated, vegetables and fruits are central to these eating traditions. Fish, shellfish, red meat, dairy, and poultry are used in moderation.

    By Rob Leighton and Dr. Richard Collins
  • In Season: Garlic

    Commercially available garlic is grown year-round, however the wild varieties are at their peak in March. For thousands

  • Garlic Chicken

    Ingredients:
    4 lbs chicken
    12 peeled, sliced garlic cloves
    1/2 cup soy sauce
    1/2 cup water
    1/2 cup vinegar

    Directions:
    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

    Ingredients:

    4 garlic cloves
    2 tablespoons butter
    1/2 teaspoon thyme
    1/4 teaspoon pepper
    1/4 teaspoon salt
    3 tablespoons olive oil

    Directions:

    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.

  • Greek Salad

    1 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 taste

    In 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.

  • Greens

    2 cups chicory
    1 cup spinach, chopped
    1 large onion, diced
    2 cloves garlic, chopped
    1 tablespoon olive oil
    Lemon juice
    Salt and pepper to taste

    Wash 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

    1/4 pound Swiss cheese, diced
    3 chicories, sliced thinly
    2 tablespoons peanut oil
    2 tablespoons honey
    1 pinch cumin seeds
    Salt and pepper to taste

    Add 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.

  • Wild Mushroom Ragu

    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 parsley

    Bring 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 City

  • Tamari Roasted Pumpkin Seeds

    1 cup raw pumpkin seeds
    1 to 2 teaspoons Ohsawa Organic Gluten- Free Tamari

    Dry 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.