Archive | June, 2011

Getting Set for Prep


Article by Chef Bren Ankrum – Culinary Editor There are some basic steps, utensils, and other items when one sets up to begin preparing fresh whole foods for a meal in their home kitchen. The goal is to prepare safe nutritious food that tastes good and, when plated, is pleasing to the eye, while getting […]

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Basic Pico de Gallo con Mango


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment needed: Knife and cutting board, mixing bowl, and storage container. Ingredients: 1 onion, sweet

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De-mystifying Carbohydrate Lingo


Article courtesy of Donna Hargrove, D.O., Nutrition Editor What’s a Carbohydrate?   Everything we eat is made up of some combination of protein, fat, and carbohydrates. Simple sugars (like table sugar), starches (like pasta), and fiber (like oat bran) are types of dietary carbohydrates. All carbohydrates deliver four calories per gram. But please remember that […]

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Vitamin-D_Sun

VITAMIN D


Article courtesy of Donna Hargrove, D.O., Nutrition Editor What you need to know: Caucasian skin produces approximately 10,000 IU vitamin D in response to 20–30 minutes summer sun exposure—50 times more than the US government’s recommendation of 400 IU per day!  While Vitamin D comes from the sun, and is the optimum source, we are […]

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Grilled Asparagus


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment needed: Chef’s Knife, cutting board, flat iron grill, baking sheet Ingredients: ½ lb. or a full bunch of fresh asparagus

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Grouper or Mahi-Mahi Grilled Fillets


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment needed: Flat Grill or Cast Iron Skillet or Large Sauté Pan, large mixing bowl, tongs. Ingredients: 1 lb. Grouper fresh or Mahi-Mahi fillet ¼ cup Cajun seasoning 1 tbsp. Olive oil

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Simple Roasted Corn in the Husk


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment needed: Tin foil, outdoor grill or oven, chef’s knife Ingredients: 5, 6 or more ears of corn in husk Tin Foil Water

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Easy Chile Paste


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment needed: Sauce pan, chef’s knife Ingredients: ½ lb. of assorted red peppers mixing hot or not 3 cloves garlic freshly chopped or use poached garlic

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Steamed Artichokes


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment needed: Medium to large stock pot, chef’s knife, poultry shears or scissors, small ladle. Ingredients: 3 Artichokes Fresh with top and tips trimmed away. 3 cloves garlic freshly chopped or use poached garlic (See recipe at Recipe/Veggies)

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Lamb Chops, Broccoli, with Black Bean Mango Salad


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment/ utensils required: Non-stick sauté pan, spatula, stock pot with steamer, measuring spoons and cups, chef’s knife, ramekin. Ingredients: 8 oz. lamb chops (Four chops needed, may not be exactly 8 oz.) 4 sprigs fresh thyme leaves removed and chopped fine

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Dangerous Toxins From Genetically Modified Plants Found in Women and Fetuses


by Jeffrey M. Smith When U.S. regulators approved Monsanto’s genetically modified “Bt” corn, they knew it would add a deadly poison into our food supply. That’s what it was designed to do. The corn’s DNA is equipped with a gene from soil bacteria called Bt (Bacillus thuringiensis) that produces the Bt-toxin. It’s a pesticide; it […]

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salt

Salt


Salt  Salt is a mineral. Chemically, it is known as sodium chloride (NaCl), the combination of one sodium ion and one chloride ion. Salt is 40% sodium and 60% chloride by weight. Salt is primarily found underground in rock form or dissolved in the world’s oceans and some lakes. Interestingly, salt is the only rock […]

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Important Foods during Pregnancy


Eggs – Choline, protein, omega 3 (DHA)- baby’s brain and nerve development – look for eggs high in omega 3. Salmon – High in omega 3 and low in mercury – excellent source of protein Beans – Have the most fiber and protein of any vegetables – rich in iron, folate, calcium, iron Sweet Potatoes […]

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Asian Style Radish and Cucumber Salad


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment/ utensils required: Chef’s knife, mixing bowl. Ingredients: 1 Cucumber about 4 to 6 inch, peeled and cut into thin medallions.

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Black Bean, Mango, and Roasted Corn Salad


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment/ utensils required: Chef’s knife, mixing bowl. Ingredients: ½ lb. dried black beans soaked overnight in unsalted veggie stock and then cooked until tender 1 Mango, skinned and flesh removed from pit and cut to ½ inch dice

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Poached Garlic


The following very simple recipe allows you to hold cloves of garlic under refrigeration for up to two weeks. It has the added benefit of removing the “heat” of the garlic clove and enhancing the sweeter flavor normally achieved by caramelizing. The finished product makes it super easy to work into dishes that you want […]

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Roasted Beets


Recipe courtesy of Donna Hargrove D.O., FACOG – Nutritional Editor Winter and early spring brings lots of fresh root vegetables into play, beets being among my favorites. When our containers and window boxes of beets come in there are usually more than we can consume immediately so we try to stagger the planting of the […]

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Spicy Black Bean Soup


Recipe Courtesy of Courtney Ankrum Thompson – Contributing Culinary Author Equipment Needed:  Large stock pot with lid, chef knife, cutting board, prep bowls, covered bowl for soaking beans. Ingredients: 1 lb dry black beans 6 cups unsalted vegetable stock (approximate) 3 tbsp olive oil 1 large sweet onion, coarsely chopped

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Pickled Cucumbers and Peppers


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Spring brings lots of fresh veggies into play. Cucumbers and chile peppers are plentiful in Florida in early to late spring through most of the summer and when they come in from our containers and window boxes there are way too many to eat at once. […]

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Unsalted Vegetable Stock


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Each time I prepare vegetables, or use fresh herbs during the preparation of a meal the bits, ends, and leaves are saved into a container and placed into the refrigerator. When I have accumulated a large container full it is time to make veggie stock.

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Butter Chicken


Recipe courtesy of Paula Hatzilias, RN Ingredients: 1 ½ lbs boneless, skinless chicken breasts, cut in 2” cubes Marinade: 3 tbsp tandoori paste (available at health food stores) or red curry paste

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