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Mary’s Memo – July 14th

FROM THE COOKBOOK SHELF


Intensely flavorful and loaded with antioxidants, vitamins and minerals, juices are a satisfying way to add more fruits and vegetables to your diet. A juicer is as easy to use as the resulting juices are nourishing to drink. And the best part? No fruit or vegetables are off limits! That said you’ll want to add Juice It by Robin Asbell to your cookbook library. Published by Chronicle Books this year, Juice It not only includes recipes for a juicer but some that can also be done in a blender.

Robin Asbell is a chef, food writer and cooking teacher specializing in natural foods. She is also the author of Sweet and Easy Began, Big Vegan, The New Whole Grains Cookbook and New Vegetarian, all published by Chronicle Books. Sleepy Salad is made with romaine, fresh dill and a large cucumber. I was not aware that lettuce has been known for its sleep-inducing properties since ancient Roman days.

SLEEPY SALAD


• 1 head romaine lettuce
• 2 tablespoons fresh chopped dill
• 1 large cucumber

Juice the romaine, dill and cucumber in that order. Run the pulp through again to extract as much liquid as possible (you should have about 2 cups). Serve immediately.
Source: Juice It by Robin Asbell (Chronicle Books, 2014, $18.95/softback).

BEWARE


Garcinia cambogia has been widely marketed as a dietary supplement for weight loss, in part because of evidence from petri-dish studies showing a substance in the herb called hydroxycitric acid (HCA) may speed the burning of fats. But most studies of HCA in humans failed to show that it helps people lose significantly more weight than a placebo does. Worse, there have been numerous reports of liver damage, in one case, fatal, in people taking diet supplements containing HCA. So save your money and focus instead on a healthy diet, portion control and regular workouts.
Source: Consumer Reports on Health, July 2014.

POWER-PACKED NUGGETS OF NUTRITION


We all know fruit is good for us, and according to research, berries pack an especially powerful nutritional punch. “One study found a link between eating more blueberries and strawberries and having a lower risk of a heart attack, says Georgia Gianopoulos, a registered dietitian at Weill Cornell Medical Center. The skins and seeds of berries help contribute to their fiber content. While all berries provide a variety of benefits at less than 100 calories per cup, some berries have more of certain nutrients than others. Raspberries and blackberries are highest in fiber. Strawberries are highest in vitamin C and blueberries are highest in antioxidants. Is fresh best? According to Giannopoulos, “Frozen berries are generally picked at their peak ripeness, so they can be as nutritious, if not more so than fresh berries, depending on how the berries are grown.” When buying frozen berries, always check the ingredients and choose those with no added sugars or other ingredients. Frozen berries are a great option, since they are convenient and often less expensive than fresh berries. Canned berries are generally a less healthy choice, as they often contain added sugars, but if you can find them packed in water or juice, rather than syrup, go ahead and give them a try.
Source: Weill Cornell Medical College Women’s Nutrition Connection, July 2014.

PLAN MENUS AROUND SALE ITEMS


I haven’t met a mushroom I didn’t like and choose to keep an 8-ounce container in the refrigerator even though I usually end up throwing the last of them away unless they’re for a specific recipe. Even when stored in a Williams Sonoma crock with holes in the lid, I still lose some. Fresh fruits and vegetables are more perishable so it’s wise to use them quickly. Although Chief produce departments have Portabella and Baby Bella mushrooms already stuffed, I do my own. When Baby Bellas were three 8-ounce containers for $5.00 one week in June, I took a recipe from Allrecipes.com, replacing button-type with Baby Bellas. Chief tasters loved them!

SAUTEED BABY BELLA MUSHROOMS


• 3 tablespoons extra virgin olive oil
• 3 tablespoons butter
• 1 lb. Baby Bella mushrooms, sliced (I used an egg slicer)
• 1 clove garlic, minced
• 1 tablespoon red wine
• 2 tablespoons teriyaki sauce
• Freshly ground pepper

Heat olive oil in large skillet over medium heat. Cook and stir mushrooms, garlic, wine, teriyaki sauce and pepper in hot oil and butter until mushrooms are lightly browned, about 5 minutes. Reduce heat and simmer until mushrooms are tender. Serve on top of grilled steak and burgers or on a baked potato. Makes 4 servings.
Source: Adapted from Allrecipes.com recipe.

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