The Health Conscious Chef - News 12 Long Island

News 12 Long Island

September 4th 2003 Show

Back To School with Healthier Lunches and Snacks

Attention Parents: As a parent it is critical to your child to begin each day with wholesome, unrefined foods. You are the Gatekeepers of their health. You create their bodies with your buying decisions. The external environment becomes their precious internal environment. Now is the time to implement healthy food choices.

It is the time of the year when our children are going back to school. The health of your child will make all the difference in how she or he performs in their academic work schedule, their energy levels and their attitudes.

Here are some important tips:

Pack their lunch with a high-protein meal. Stay away from simple carbohydrates like bread and bagels, which spike blood sugar levels because they will rapidly be converted into sugar, opt for protein rich foods like organic hard-boiled eggs and Peanut butter or saint butter on multi grain bread which contain high-quality, brain-pumping protein.

Expose your child to different types of food; point out their shapes and colors while you are preparing their lunches. In a sandwich, vegetables with a small amount of protein can really give them a "Power Day." The trick is to create a pleasing group flavors, textures and colors. The best part is they get to eat it with their hands.

Pay attention to the beverage you include with lunch. Be sure to avoid soda and fruit juice, which both contain large quantities of sugar. The have some wonderful Soymilk and Rice Dream (from brown rice) out to choose from.

Speak to them about hand washing: The most important part of their lunch and snack time, washing their hands. Tell them that germs accumulate on their hands all morning before lunch. By not washing their hands they can pass on a host of ailments from the common cold to more serious diseases.

The best info is on The MayoClinic's website, www.mayoclinic.com . Later on in the show we will be looking at disposal wipes that you can put in their lunch boxes.

Remember children's role models for health is their parents first; this is from a new survey from the American Dietetic Assoc. Foundation. (see www.eatright.org )

To broaden your children's tastes, let them watch you enjoying many different healthful foods. Children are far more likely to decide they like foods when caregivers show enthusiasm for those foods. In one study, if caregivers simply ate foods without comment, the positive impact was much less than when they enthusiastically consumed foods. (see MSNBC Health News 8/6/2003.)

Contributors to today show are:

Dr. B Well Naturally, Plainview
Fairway Market, Plainview
Soy Nut Butter Co., I.M.Healthy
Audrey's Pleasure, gluten-free cookies, www.audreyrochester.com

Today's recipes are:

Millet Veggie Burgers

Ingredients:
1-cup organic uncooked millet, rinsed
2-1/2 cups water
1/2 med. red onion, chopped small
4 tablespoons of Spanish onion, chopped small
2 big cloves, garlic, minced
1-teaspoon turmeric Spice (turns food alight yellow color)
1-teaspoon sea salt
1-1/2 teaspoons dry basil
1-1/2 cups ground sunflower seeds
1 cup shredded carrots
1/2 cup fresh Italian parsley, chopped fine
1/4 cup tomato juice
2 tablespoons sesame tahini
3 tablespoons tamari
3 egg whites, OPTIONAL

Procedure:
In a medium sauceboat, add rinsed millet to boiling water with turmeric (spice), and then simmer for 15 mins.(If millet looks un done continue cooking for 5 mins. And add 2 tablespoons of water)
Sauté onions and garlic for 2 mins or until golden,add basil.
Whisk together: egg whites, tamari, and tahini and tomato juice
Combine millet, salt, onion sauté and remaining ingredients in a food processor (this can also be done by hand, takes some serious stirring), blend well and then shape into burgers, recipe makes 8 burgers. Place on an oiled baking sheet. Bake at 350 degrees for 20 mins. On one side then turn and bake for 5 mins. More.

Cooks notes: egg whites are optional, but I feel it gives the burgers a higher protein count. If your not using them, use 1/2 cup more of the ground sunflower seeds and 2 tablespoons of Grape Seed mayo Serve this burger on a grain roll with soy cheddar cheese and sprouts and lettuce for a great lunch or light dinner. Grape Seed Mayo can be found in any health food store.It is a great product to use with tuna or salmon.

Chef Kathryn's Spaghetti Pie

Ingredients:
6 ounces of Whole Wheat Spaghetti ( a littlemore than half the pkg)
3 eggs or egg whites
Chicken vegetable sausage (OPTIONAL)
1/4 cup lite ricotta cheese
1/4 cup grated Romano; this can be substituted with soy-grated cheese
1/4 cup fresh Italian parsley
2 tablespoons fresh basil
2 teaspoons oregano dried
2 cups of cooked tomato sauce
1 teaspoon salt and pinch of pepper
2 cloves garlic, minced
1 shallot chopped
2 tablespoons olive oil

Procedure:
1. cook sausage in oven at 375 degrees for 30 mins., until golden, cool and slice
2. Beat eggs, cheese, salt and pepper and herbs well, add tomato sauce
3. sauté garlic and shallot until golden, 2 mins, add to above mixture with drained spaghetti, blend well
4. oil a round casserole dish, bake pie at 350 for 5o mins. Or untl set
5. let pie cool 30 mins. Before cutting Serve with a salad or sautéd greens Cooks

Notes: You can use little turkeymeatballs instead of sausage. The chicken vegetable sausage I used is from TraderJoes, they have other combinations that are great.

Roasted Chickpea Nuts

Ingredients:
1 15 ounce can organic chickpeas, drained and rinsed
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
salt to taste

OPTIONAL: chopped garlic

Procedure:
Set oven to 375 degrees. Toss chickpeas, oil, lemon and salt in med. Bowl. Spread on parchment-covered baking sheet and roast, stirring 2 or 3 times, until chickpeas are shrunken and browned, about 45. mins. Remove from oven and sprinkle with more salt.

Recipe from: www.naturalhealthmag.com

Veggie Roll-Ups

Ingredients:
1-cup hummus
4 scallions
1 cup shredded dark green lettuce
1 cucumbers chopped
1 carrot grated

My favorite Tortilla is FOOD FOR LIFE- Ezekiel 4:9 sprouted grain tortilla

Spread tortillas with hummus, top with veggies, roll up wrap in wax paper

Peanut Butter-Granola Cookies

Ingredients:
1-cup peanut butter or soynut butter
1/2 cup maple syrup
1/2 cup safflower oil
1/4cup water
1 teaspoon of vanilla extract
1 1/2 cups of a healthy granola
2 1/2cups whole-wheat pastry flour, or spelt flour
1 teaspoon of cinnamon
1/2 cup fruit-sweetened raspberry jam
pinch of salt

Procedure:
In a processor or blender, blend the peanut butter, syrup, oil, water and vanilla until fairly smooth. The blending can be done by hand but it will take considerable effort.

In a separate bowl, combine the granola with the flour, cinnamon and salt. Stir the liquid ingredients into the dry mixture to create a soft, slightly dry dough.

Shape the dough into walnut-sizes balls.

Place the dough balls on 2 oiled cookie sheets about 2 inches apart, and press each one down with a fork to create rounds about 2 inches in diameter and a scant 1/2inch thick. (dip fork in cold water first)

To make jam centers, press your thumb into the center of each cookie and fill the hollow with about 1/4 teas. of jam

Bake the cookies at 350 degrees until lightly golden, about 14 to 15 mins.

please note: if you are baking both trays on different shelves at the same time, reverse the top and bottom trays after 9 mins. For even browning. Cool on rack

Recipe from, The Natural Foods Cookbook, Chef Mary Estella

PEANUT BUTTER BANANA CHIP MUFFIN

Ingredients:
2 cups whole wheat or spelt flour
2 cups oat bran
1-cup sucanut or another natural sweetener
1 1/2 Tablespoon baking powder
1 Tea. Baking soda
1 teas. Cinnamon
1-cup carob chips or choc. Chips
1-cup healthier peanut butter or soy nutbutter
1-cup natural applesauce or 1/2 cup applebutter
2 cups vanilla soymilk
2 ripe bananas
1/2 cup maple syrup
2 teas. Vanilla extract
1 teas. Sea salt

Procedure:
1.preheat oven to 350 degrees
2. Incorporate peanut or soy butter with banana separately then add other wet ingredients (can do so in food processor)
3. mix all dry ingredients
4. combine wet into dry, stir in chips
5. lightly oil muffin cups, 3/4 full
6. bake 20 mins. Or until muffin bounces backto touch

Recipe makes 25 muffins

Cook Notes: my favorite all natural sugar is Rapadura, which can be found at Fairway Markets and Dr. B Well's. It is more expensive but it's worth it. Sucanut has an all organic sugar now so that's a good choice too.

August 6, 2003 Show

Welcome to our Healthy Food Segment today on News12 Long Island, your local news station. This seasonal celebration is on "Healthier Salads". These wonderful salads are whole meals that will cool you off and supply an abundance of "Power Nutrients."

Our heartier green choices are "Nutrient Rich" and very flavorful. If you haven't tried a bitter green salad (Bitter Greens means better bones, that is their full of calcium), like Watercress or Dandelion, now is the time. Explore and experiment with confidence in your own kitchen. We add light tasting seasonal herbs to your green salads to give them an extra lift and to supply lots of vitamins and minerals.

We use beans, live sprouts and nuts to turn an ordinary salad into an extraordinary one. We use simple, fresh dressings that can be made ahead of time.

Keep in mind to shop for ORGANIC ingredients to assure yourself and family members that nothing has been genetically altered and tampered with.

Our ingredients today have been donated by, "Dr. Be Well Naturally", in Plainview, Long Island. Dr. Be Well has been serving the community for many years with the finest, purest organic ingredients in their deli, produce section, bulk grains and beans, and full range of grocery items as well as your favorite vitamins and supplements. The new owners, Peter and Erin welcome you to come in and experience their marketplace.

I have prepared the following recipes with excitement for this show. Following the recipes please read a brief summary of the benefits as well as other salad suggestions.

Many Blessings,

Chef Kathryn

AUGUST 6,2003
Healthier Salads

Nutritional Info:

Watercress: purifies and builds the blood, removes stagnant blood, helps reduce cancerous growths, clears facial blemishes

Dandelion: excellent liver cleansing effects, rich in all minerals

Kale: an ancient member of the cabbage family, it has abundant sulfur and its juice can be used to treat stomach and duodenal ulcers. It is an excellent source of chlorophyll, calcium, iron and Bit. A.

Radish: cuts mucus in body, removes food stagnation and detoxifies. Regular use will prevent viral infections such as the common cold and flu.

Green Foods: green foods are rich in magnesium, - magnesium allows calcium to function properly in the tissues of the heart and nerves. It also restrains the anxiety peptide, a complex of Amino Acids in the brain, which appears to contribute to anxiety.

The GREEN members of our salads today, are especially important, as their CHLOROPHYLL inhibits viruses and also helps the lungs discharge the residues from chemical fumes, cigarette smoke, etc.

Green foods also improve the digestion of Proteins and Fats.

The Health Conscious Chef says: "Green is Clean Inside"

Green Blessings,

Chef Kathryn

References: Healing with Whole Foods, Oriental Traditions and Modern Nutrition by Paul Pitchford

Today's recipes are:

WATERCRESS, ORANGE AND FENNEL SALAD
Serves 4-6

Ingredients:

6-8 oranges, peeled and thinly sliced
2 fennel bulbs (leaves removed), thinly sliced
2 bunches watercress (washed, stemmed, drained)
2 oranges, juiced
walnut or olive oil to taste (maybe 1/4 cup)
Salt And pepper to taste
1 cup toasted walnuts, chopped

Procedure: 1. arrange a circle of oranges on each plate. Arrange a portion of fennel and watercress on the top of these 2. sprinkle with orange juice. Drizzle over a little oil and season with s&p. Garnish with toasted walnuts 3. or mix watercress with orange juice and oil and then arrange on platter

©Recipe from Natural Gormet Institute for Food and Health, NY, NY.

KALE GREEK SALAD
Serves 6-8

Ingredients:
1 bunch of organic kale (torn in bite size pieces)
2 ripe tomatoes, seeded and chopped
1 red onion sliced
Tofu, 4 ounces
1 cup pitted black olives

Dressing:
1/2 cup olive oil
1/2 balsamic vinegar
1/8-cup water
4 Tablespoons of brown rice syrup
1 T. minced garlic
salt and pepper to taste
1 T. dried basil and oregano (use fresh if possible)
1/2 cup fresh Italian flat parsley

Procedure: 1. wash and trim stems of kale, tear into bite size pieces, let dry. 2. chop and seed tomato, slice onion thin, cut olives in half 3. wash tofu, dry on paper towels for 5 mins., cut into small cubes and toss in salad. (you may prefer to steam tofu first instead of using it raw) 4. mix ingredients well and toss with dressing

Please note: you will have extra dressing to use two more times

ITALIAN BEAN SALAD WITH ESCAROLE
Serves 4-6

Ingredients:
12 cups of torn escarole
2 cups diced tomato
16 ounce can Cannelini beans or cook form scratch
1 fennel bulb sliced thin
3/4 cup sliced red onion
1/4 cup grated romano cheese (optional)
1 cup fresh basil, chopped small
2 teaspoon lemon rind
3 Tablespoons lemon juice
1 teaspoon fennel seeds, crushed

Dressing:
2 Tablespoons virgin olive oil
2 Tablespoons balsamic vinegar
1 Teaspoon honey salt and pepper to taste.

Procedure: 1. wash and dry escarole, tear into bite size pieces 2. slice fennel and onion ,diced and remove seeds in tomato 3. crush fennel seeds in a mortar and pestle 4. chop basil 5. mix all of above with beans and toss with dressing

Please note: fresh beans are best. You can substitute sliced Parmesan for Romano

SPINACH SALAD WITH TEMPEH CROUTONS AND WARM MISO DRESSING
Serves 4-6

Ingredients:
2 bunches organic spinach
12 ounces mushrooms, sliced
1, 8-ounce pkg. of Tempeh, cubed
3 cups water
3 Tablespoons Tamari
2 cloves garlic, crushed

Dressing:
1 small onion, diced
1/3-cup olive oil
1/2 cup brown rice vinegar
2/3-cup water
1-teaspoon basil
2 Tablespoons white miso diluted in 2 Tbs. water

Procedure: 1. in a small saucepot, bring water, tamari, tempeh and garlic to a boil, simmer for 30 mins., drain 2. spread tempeh unto an oiled baked sheet and bake 400 for 25 mins, until browned, turning occasionally. 3. prepare dressing, heat 2 Tbs. of oil in a small saucepan over medium heat, add onion, cook 15 mins, add remaining ingredients, including remaining oil. Heat until almost boiling then remove from heat. 4. to assemble salad, place spinach leaves, then mushrooms then tempeh cubes on top. Serve warm dressing on side.

Please note: Tempeh is a traditional Indonesian food belonging to the Legume family. A fermented cake of pressed soybeans, tempeh is easy-to-digest form of soy protein. There is a mold that is forms during the fermentation process called, RHIZOPUS, this is the compound that experts say: fights cancer in Men and Womenâs reproductive organs. Tempeh is an exceptional source of Vit. B-12, it has zero cholesterol and regulates the bowels and relieves constipation. It has a chewy consistency and you can steam it, broil it, bake it or sauté it. MISO is also a fermentated Soy product that has outstanding medicinal qualities. Itâs wonderful in soups and dressing.

ARUGULA SALAD WITH RED POTATOES, HARD-BOILED EGGS ANG GRILLED ONIONS
Serves 4

Ingredients:
6 cups of Arugula, washed and dried
4 hard boiled eggs
1 large red onion
6-8 small red potatoes

Procedure: 1. wash and spin dry Arugula, set aside 2.boil red potatoes until done but firm, cool 3.cook hard-boiled eggs (with salt to let shells come off easy 4. Grill onion, slice eggs when cool Assemble salad in a circle with above ingredients and drizzle virgin olive oil and balsamic vinegar, salt and pepper to taste on top.

DANDELION SALAD WITH SUNFLOWER SPROUTS
Serves 4

Ingredients:
1 bunch of Organic Dandelion greens
1/2 cup fresh sunflower sprouts
salt and pepper to taste

Dressing:
1 clove garlic, minced
1 Tablespoon of fresh lemon juice
1 Tablespoon of virgin olive oil

Procedure: 1. blend dressing together with s & p 2. toss with greens 3. Adjust lemon to taste (dressing has a strong lemony flavor)

Final notes on "Nutrient Packed" Extra's For Your Salads, Arranging salads and Proper washing of greens.

RAW FOODS FOR VITALITY, ENERGY AND CLEANSING

Extra's to add: Grated onion, fresh corn kernels, cauliflower, broccoli, yellow squash, beets, purple cabbage, pinoli nuts, walnuts, almonds, sunflower seeds, fresh sprouts, diakon, fresh herbs, all beans.

NOTES ON PARASITES Salads often include raw vegetables and fruits, which may contain hosts of parasites AND OTHER UNDESIRABLE MICROORGANISMS. To remove these, soak all greens, roots, fruits and other produce in a mild solution of apple cider vinegar for 15 mins. Use one Tablespoon vinegar per gallon of soak water or 1/2 cup vinegar in a sinkfull. Hydrogen peroxide also removes parasites, and denatures the poison sprays found on non-organic produce more effectively than vinegar. There is a Company called BioKleen that also sells some effective washes for produce, most all health food stores carry BioKleen products and also Fairway Market, in Plainview.

ARRANGED SALADS

* a tiny amount of color (a grated carrot or beet) can dramatize a dish of leafy greens

* a simple garnish (scallion or sesame seeds) can add remarkable flavor

* arranging simply-cut veggies in rainbows of color can add an exciting touch

* veggies cut whole add an interesting wholesome flair

* arrange leaves so they form a circle or fan

* cut veggies slightly larger than the beans for a bean salad, so they look more harmonious

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