Monthly Archives: March 2009

Delicious pear desserts

Pear Delights: Experimenting With A Torte And A Galette

by baking, recipes, ,

The other day, my friend Teresa generously gave me a bag of home-grown pears. They looked delicious. "Eat them right away," she said, "you want to eat them while they are still firm."

Pears are a great fruit—very high in fiber, a good source of vitamin C, and they also provide dietary copper. Copper is an antioxidant required by the body for good health, aiding in iron processing. Fairly low in calories, a medium-sized pear has around 70 calories, making them a great snack choice.

Initially, I thought of canning the pears since firm pears hold up the best to the heat of canning. Or perhaps making pear butter. But in the end, I decided to make a torte for dessert. The flavor and sweetness were balanced, and the pears were just right—firm and not too mushy. However, the torte turned out too dense and a little dry. It definitely could have used a sauce to help out. My husband’s response was, "it needs some ice cream."

If I make this recipe again with regular pears, I’d consider a few changes—possibly adding applesauce to moisten it up, soaking the flour in a small measure of apple juice to soften the fiber, or adding a little more fat. I’m not sure, but it’s clear that getting it just right on the first try isn’t always easy. Keep playing with it, and enjoy the process and the results.

A few days later, I found myself with some extra phyllo dough and more perfectly ripe pears, which inspired another dessert. I must admit that I’m not very good at making pie crusts, so I rarely make two-crust pies. Besides the obvious increase in calories, there's also the need to roll out two crusts.

As I looked at the pears, I realized that phyllo might make an excellent flaky “crust,” allowing me to make a galette-style tart instead.

According to the Food Dictionary at Epicurious, a galette is: "Hailing from France, a galette is a round, rather flat cake made of flaky-pastry dough, yeast dough, or sometimes unleavened dough. The term also applies to a variety of tarts, both savory and sweet, with as many variations as there are French regions." My galette turned out even better than I imagined, and it’s something I will definitely make again.

Delicious pear desserts

Phyllo Pear Galette

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Ingredients
  

  • 8-10 sheets thawed *gluten-free puff pastry
  • 1/4 C. butter melted
  • 3 medium pears, peeled, cored, and sliced
  • 1/4 C. raisins
  • 1/4 C. sucanat
  • 1 T. lemon juice
  • 2 t. lemon zest
  • 1 t. cinnamon

Instructions
 

  • Preheat oven to 350 F
  • Mix pears, raisins, sucanat, lemon juice, zest. and cinnamon together and set aside
  • Working one layer at a time brush the bottom of a pie dish with butter and layer in one sheet of phyllo
  • Brushing butter on each sheet layer them one at a time into the pie dish using damp paper towels to keep the edges moist
  • Arrange pear mixture in the dish
  • Fold the edges of the phyllo over the mixture
  • Brush top edges with butter
  • Bake 30 minutes

Notes

*gluten free puff pastry

Whole Wheat Pear Torte

Simple Pear Torte

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Ingredients
  

  • 3 pears
  • 2 eggs
  • 1/4 C. milk
  • 1/2 t. salt
  • 1 C. Organic Cane Juice Crystals
  • 1 1/2 C. *King Arthur Gluten Free Measure for Measure
  • 1 t. vanilla
  • 1/2 t. cinnamon (optional)

Instructions
 

  • Preheat oven to 350 deg F
    Peel, core, and slice pears
    Mix together eggs, milk, salt, vanilla, cinnamon, and organic cane juice crystals
    Add flour and mix well
    gently mix in pears
  • Grease a 9" cake pan
    Coat the pan with sucanat
    Pour torte mixture into pan
    Bake 30-35 minutes or until done
    Enjoy!

Notes

*King Arthur Gluten Free Measure for Measure
Optional: serve with vanilla ice cream 

The Benefits Of Lycopene: Why You Should Eat More Red Foods

by tomatoes, vegetables
In my recent post on peppers, I briefly mentioned lycopene, but I’d like to dive a little deeper into its benefits because it’s such a powerful nutrient. Lycopene is a potent antioxidant and carotenoid pigment responsible for the vibrant red color found in many fruits and vegetables, such as tomatoes, watermelon, and pink grapefruit. While it’s known for giving these foods their striking color, lycopene also offers numerous health benefits supported by scientific research.

Lycopene-Rich Foods

Lycopene is a powerful antioxidant found in vibrant red and orange fruits and vegetables, including:

  • Guava
  • Tomato
  • Watermelon
  • Grapefruit
  • Papaya
  • Red bell peppers
  • Persimmons
  • Red cabbage
  • Mangos

Health Benefits

Lycopene is renowned for its antioxidant properties, which effectively neutralize harmful free radicals in the body. This action helps reduce oxidative stress, a factor implicated in various chronic diseases, including cardiovascular conditions and certain cancers. Emerging research suggests that a diet high in lycopene may also contribute to cardiovascular health by lowering blood pressure, reducing LDL cholesterol oxidation, and offering anti-inflammatory benefits, which collectively support heart health and potentially decrease the risk of heart disease.

Additionally, there is some evidence that lycopene may help protect against certain types of cancer, including lung cancer. Studies have observed a correlation between higher lycopene intake and a reduced incidence of lung cancer, possibly due to lycopene’s ability to modulate the immune system, reduce cancer cell proliferation, and induce apoptosis.

In Conclusion

Incorporating lycopene-rich foods into your diet may improve overall health and well-being, offering protection against oxidative stress, inflammation, cardiovascular disease, and possibly certain cancers. All of these benefits make eating more lycopene-rich foods a valuable and delicious part of your diet.

As we approach the peak of tomato season (and move away from the tomato-looking things currently in grocery stores), consider making fresh salsa, homemade tomato sauce, gazpacho, and other delicious dishes to boost your lycopene intake. And if you haven’t tried guavas or papayas yet, give them a chance—they’re tasty and packed with nutrients.

Sources:

Shafe, Mercy Omoye, et al. Journal of Nutrition and Metabolism, vol. 2024, no. 1, Jan. 2024, doi:10.1155/2024/6252426.

Cheng HM;Koutsidis G;Lodge JK;Ashor A;Siervo M;Lara J; “Tomato and Lycopene Supplementation and Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis.” Atherosclerosis, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28129549/. Accessed 22 Aug. 2024.

Bin-Jumah, May Nasser, et al. “Lycopene: A Natural Arsenal in the War against Oxidative Stress and Cardiovascular Diseases.” MDPI, Multidisciplinary Digital Publishing Institute, 2022, www.mdpi.com/2076-3921/11/2/232. Accessed 22 Aug. 2024.

Puah, Boon-Peng, et al. “New Insights into Molecular Mechanism behind Anti-Cancer Activities of Lycopene.” MDPI, Multidisciplinary Digital Publishing Institute, 25 June 2021, www.mdpi.com/1420-3049/26/13/3888. Accessed 22 Aug. 2024.

A Fabulous Twist On Taboule

by grains, vegetarian

With thanks to my friend Claire for bringing this recipe to my attention and for taking the beautiful picture of this gluten-free version of taboule using quinoa instead of bulghur (cracked wheat) created by Chef Rachel. Claire and I were fortunate enough to meet Chef Rachel at the National Association of Nutrition Professionals conference last Fall where she was making wildly delicious desserts that were gluten and dairy free. This quinoa is so tasty that I cannot get enough of it.  I have made it twice in one week and think that this is my new favorite for summer salad.  


Quinoa (keen-wa) is usually culinarily treated as a grain although it is actually a pseudocereal, the seed of a plant called Goosefoot (Chenopodium).  Originally from South America it was a major crop for the Incas who referred to it as the “mother of all grains.”   With a very high protein content and a complete set of essential amino acids it is a great choice for anyone but especially for vegetarians or vegans. It is also gluten free which makes it an excellent choice for people with celiac disease or gluten intolerance.  As a great source of fiber, and high in magnesium, phosphorus and iron to round out it's nutritional profile, it is truly a powerhouse of a grain.  One very important note, it is essential that you wash quinoa before cooking it.  There is an outer coating of saponin on it that, if not rinsed off, will give your food a soapy flavor.  Quinoa is so delicious that even my picky teen likes it; give it a try and I believe you'll discover a new food that you will like too.

For the taboule recipe you can visit  Chef Rachel's blog. Don't forget to check out her Poached Pears recipe while you are there.


Photo courtesy of Claire Wang

calcium comes from

Calcium Comes From

by dairy, health, vegetables

Calcium is a cornerstone of good health, playing a pivotal role not just in bone and teeth strength but also in muscle function, nerve signaling, and blood clotting. Despite popular belief, fortified milk and dairy products are not the only paths to achieving your daily calcium intake. A diverse diet rich in whole foods can offer ample calcium and additional health benefits.

Understanding Calcium's Role and Requirements

Adults aged 19-50 should aim for an Adequate Intake (AI) of 1,000 mg of calcium per day, a benchmark set by the Linus Pauling Institute at the University of Oregon. This goal is attainable through careful dietary choices, even without dairy.

Calcium.” Linus Pauling Institute, 2024, lpi.oregonstate.edu/mic/minerals/calcium. Accessed 22 Aug. 2024.

Broadening Your Calcium Sourcescalcium

Leafy Greens and Seeds: Nutrient Powerhouses

Dark, leafy greens such as kale, turnip greens, mustard greens, collard greens, and spinach are calcium-rich. For example, a cup of cooked spinach provides approximately 245 mg of calcium. Seeds, too, are surprisingly high in calcium; four tablespoons of sesame seeds offer 351 mg, surpassing the calcium content of a cup of milk.

Plant-based Milks and Other Alternatives

For those avoiding dairy, plant-based milks like almond, hemp, and rice milk are viable alternatives. While the calcium in these milks is often fortified, they provide a dairy-free means to meet your intake requirements. Remember, the nutritional content can vary, so it's essential to check labels.

Seafood, Nuts, and More

Beyond greens and seeds, other calcium-rich foods include sardines (382 mg per 100 g), almonds (266 mg per 100 g), and flax seeds (255 mg per 100 g). These options not only diversify your diet but also pack in additional nutrients beneficial for overall health.

The Spice of Life

Don't underestimate the power of spices. A 2 tsp. serving of dried basil contains over 63 mg of calcium. Incorporating herbs like basil, rosemary, thyme, and even cinnamon can boost your calcium intake while adding flavor to your meals.

Rethinking Calcium in Your Diet

Shifting away from the idea that dairy is the only calcium source allows for a more inclusive and healthful approach to nutrition. Whether due to dietary restrictions, ethical choices, or personal preference, there are numerous ways to ensure you're getting enough calcium. This holistic view supports not just bone health but a vibrant, varied diet rich in essential nutrients.

By expanding your dietary horizons beyond dairy, you can meet your calcium needs through a balanced intake of greens, seeds, nuts, alternative milks, and even spices. Embrace the variety for a healthier, more inclusive approach to nutrition that ensures your body gets the calcium it needs for strong bones, muscle function, and more.

Beans and grains for amino acids

What You Need To Know About Amino Acids

by crockpot, grains, health, legumes, protein, recipes, vegetarian

Amino Acids Are The Building Blocks

We don't often think about the amino acids in our food and their impact on our health. But they play a really crucial part to health. This post addresses the important thing that we need to know about amino acids and shares on of my favorite recipes.
 
Amino acids are the building blocks of protein and there are twenty altogether. Eight of the twenty are considered “essential amino acids” because we require them but our body cannot manufacture them so we must get them from our food. These eight are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine.
 
Animal products such as meat, dairy, and eggs, contain all eight. But different foods such as legumes, seeds, and grains do not.  Therefore they must be combined to create a complete protein. Legumes are high in the essential amino acid lysine, but they are low in methionine grains have both methionine and cysteine but are low in lysine.  Combining them allows you to get a high-quality protein with all of the essential amino acids. 

Going meatless

There's a lot of media attention to the idea of reducing how much meat we're eating. Including a suggestion for ditching the meat at least one day a week and switching to Meatless Mondays. 

If you are a meat eater who is simply trying to eat less meat, incorporating a vegetarian plan one day a week can be a great way to get started. But it's important that you don't become a carbotarian and simply add lots of pasta or simple carbohydrates for your meatless meals. While getting proper nutrition from vegetarian meals requires a little more thought and effort, it is not difficult.

Amino Acid Food Combinations 

In many cultures there are a lot of recipes that call for a mixture of legumes and grains that then create a complete protein. 
  • a Korean dish called Kong bap is a mixture of seven grains and four beans.  Because this dish contains beans (adzuki beans and green peas) and grains (barley, rice, Job's tears, sorghum, and corn) it provides all of the essential amino acids.  This dish also has soybeans which are considered to be a complete protein by themselves. 
  • South and Central America have many dishes that call for a combination of beans with corn
  • In the Middle East, there is hummus or falafel (made from chickpeas) and whole wheat pita as a common option
  • India brings us dal (lentils) and rice 
Grains and legumes are not the only combinations that make a complete protein.  Nuts and seeds can also be combined with either grains or legumes as a good source of protein.  
 
The idea is to ensure that if you are not eating meat that you are not simply adding legumes to your diet but that you are adding them with whole grains and/or seeds to get proper nutrition.

Delicious lentils for dinner

One of our favorite dinners is a curried crockpot lentil and rice dish.  This recipe originally came from a Lebanese friend of mine and is called M'judra, I've modified it a little over the years and it's one of our regular choices. Especially because the crockpot makes this an easy option.
 
This pairs really well with an Indian spinach dish called Palak and a salad of tomatoes and cucumbers with a spice called Chat Masala.  It's a tasty, healthy and satisfying meal.  I make it with a fair amount of curry powder because that's how we like it, if you need to reduce the curry powder it will still be delicious.
 
Curried Crockpot Lentils and Rice
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Ingredients
  1. 1/2 C. rinsed lentils
  2. 1 C. rinsed red rice (can use brown rice if you prefer)
  3. 1 green pepper, diced
  4. 1 onion, diced
  5. 2 T. curry powder
  6. 1 T. nutritional yeast
  7. 1/2 t. fresh ground black pepper
  8. 3 1/2 C. vegetable broth
  9. 1 T. olive oil
Instructions
  1. Saute the pepper and onions in the olive oil until just starting to soften
  2. Place all dry ingredients into the crockpot
  3. Add broth and stir well
  4. Cover and cook on low for 5-6 hours (check at 4.5 hours to see if you need a little more water)
  5. Add salt to taste after done cooking
Notes
  1. Note:  Don't add the salt while cooking because it will delay the lentils from softening
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Check out my other recipes using lentils:

 

Image by carlo sardena from Pixabay