Tag Archive for: healthy cooking

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Pesto Zucchini Caprese Salad

Pesto Zucchini Caprese Salad

Pesto Zucchini Caprese Salad

Yield: 4
Prep Time: 20 minutes
Total Time: 20 minutes

Easy and Delicious. The perfect garden fresh summer dish.

Ingredients

  • PESTO SAUCE:
  • 2 tablespoons pine nuts
  • 2 packed cup of organic basil
  • 3-4 tablespoons extra virgin olive oil
  • 2 small garlic cloves minced
  • My Sage Gourmet Tuscan Herb Seasoning
  • Freshly ground black pepper, to taste
  • ZUCCHINI NOODLES:
  • 2 medium zucchini
  • CAPRESE:
  • 4 half-inch thick slices of tomato
  • 4 quarter-inch thick slice of mozzarella cheese (2oz each)
  • 1 Tablespoon Basil or Garlic infused olive oil, to drizzle overtop.
  • My Sage Gourmet Tuscan Herb Seasoning and freshly ground black pepper- to taste
  • 1/4 teaspoon red pepper flakes (optional)
  • 4 basil leaves, cut chiffonade style (in thin ribbons)

Instructions

PESTO

  1. Place all of the pesto ingredients into a food processor and pulse until creamy. Taste and adjust seasonings if needed.

ZUCCHINI NOODLES (We use a spiral slicer for these. See NOTES below .)

  1. In a big bowl, combine zucchini noodles and pesto sauce. Using hands or rubber spatula, Gently combine until noodles are well coated.
  2. Strain off excess liquid then place zucchini noodles on four small plates, followed by one tomato slice, one slice of mozzarella and a light drizzle of olive oil/balsamic vinegar mixture
  3. Add a pinch My Sage Gourmet Tuscan Herb Seasoning and freshly ground black pepper. Top with basil, evenly distributed.

Notes

Zuke Tips to consider-
Don’t peel your zucchini before spiraling. When you peel the zucchini, moisture leaches out, causing it to become mushy. Keeping the skin also retains nutrients in the skin!
Don’t pre-salt or salt your zucchini once in the pan salting renders the zucchini lifeless and salty.
Don’t overcook. The longer zucchini cooks, the more moisture sneaks out and becomes mushy. A little crunch retains the fresh tasting flavor.

We recommend the VEGETTI SPIRAL SLICER

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 314Total Fat: 30gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 9mgSodium: 131mgCarbohydrates: 8gFiber: 3gSugar: 3gProtein: 6g

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© Carol Takakura
Cuisine: Healthy,American / Category: Vegetarian
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Sauteed Scallops Over Spaghetti Squash

 

Sauteed Scallops over Spaghetti Squash

Sauteed Scallops over Spaghetti Squash

Yield: 5-6
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes

Ingredients

  • 2 lb. spaghetti squash, cut in half lengthwise and seeded
  • 2 tablespoons The Olivique, Mediterranean Extra virgin Olive Oil, plus more for baking pan
  • 4 leeks, white and light-green parts only, thinly sliced lengthwise
  • 2 medium-sized shallots, peeled and thinly sliced lengthwise
  • 1/4 cup all-purpose flour
  • 10 large sea scallops, sliced in half
  • 1 teaspoon My Sage Gourmet Mediterranean Blend, or sea salt to taste
  • Freshly ground black pepper
  • 3/4 cup dry white wine (op1tional)
  • 2 tablespoons unsalted butter, chilled and cut into small pieces
  • 1 tablespoon minced chives
  • 1 teaspoon (or more) red chili flakes

(Optional)

  • Finely chopped wild mushrooms and/or chopped Asparagus tips
  • My Sage Gourmet Garlic Herb

Instructions

  1. Heat oven to 375 degrees.
  2. Place squash, cut-side down, on an oiled baking pan. Cook until easily pierced with a knife tip, about 45 minutes. Using a fork, separate the flesh into strands and transfer to a bowl. Cover.
  3. Rinse and dry scallops with a paper towel and sprinkle lightly with MSG Mediterranean Blend or sea salt and pepper. Set aside
  4. Heat 1 tablespoon olive oil in a saute pan over medium-low heat. Cook leeks and shallots, stirring, until crisp, about 10 minutes. Transfer to a plate.
  5. Place flour in a small bowl; dredge scallops. Return pan to heat; add remaining tablespoon oil. Sear half of scallops at a time until golden, about 3-4 minutes on first side. (Do not move or disturb them during this time.) Flip and sear 2nd side for about 1 minute. Season with My Sage Gourmet Mediterranean Herb Seasoning (or salt) and pepper. Cook remaining scallops.
  6. Increase heat to medium high; add wine or 3/4 cup water. Using a wooden spoon, scrape up any brown bits on bottom of pan. Cook until liquid has reduced by half.
  7. Slowly whisk in the butter until sauce begins to thicken, about 2 minutes. If adding wild mushrooms and/or asparagus tips, do it when you add the butter. As sauce begins to thicken, check seasoning. If needed, add another dash of My Sage Gourmet Mediterranean Herb Seasoning , My Sage Gourmet Garlic Herb, or salt and pepper.
  8. Divide the squash and leek mixture among four dinner plates. Top with scallops.
  9. Drizzle with sauce and garnish with chives and red pepper flakes.
  10. Serve.

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Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 249Total Fat: 8gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 23mgSodium: 339mgCarbohydrates: 32gFiber: 5gSugar: 9gProtein: 9g

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© Carol Takakura
Cuisine: Healthy / Category: Fish and Seafood
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Fresh Herbs with Benefits

“An herb is the friend of physicians and the praise of cooks.” – Charlemagne

It’s true, fresh herbs not only add flavor and color to dishes, they may also benefit your health. Fresh herbs contain a ton of vitamins and minerals. Basil, parsley, thyme, lavender and rosemary are particularly beneficial. If you know me at all, you understand my need to throw in the fact that organic is best, especially if you are using them frequently.

Fresh herbs are fairly easy to grow in pots, which makes them quickly accessible and much less expensive than the market.

Buyer beware: If you are getting your herbs from the supermarket or even the farmer’s market, please be aware that not all growers are created equal. Be a detective, ask questions and read labels.

Basil

 

An article in The New York Times recently credited basil as a top-notch source of vitamin K with healthy amounts of iron, calcium and vitamin A. According to the Times, Vitamin K is needed for blood to clot, while iron prevents anemia and calcium promotes strong bones. Vitamin A helps night vision, among things. Fresh basil also has anti-inflammatory properties and its oils may fend off some harmful bacteria.

Parsley

Parsley is loaded with powerful antioxidants that help protect cells from the damage caused by free radicals. In fact, fresh parsley has almost twice the carotenoid content of carrots and the same amount found in kale and red peppers, reports the Christian Broadcasting Network. Parsley is also high in Vitamin K and Vitamin C, another antioxidant that also helps wounds heal and aids immunity. It is also a good source of iron and folate, a B vitamin that is particularly important during pregnancy.

Rosemary

According to the August 23, 2012 issue of Phytotherapy Research, rosemary has been reported to decrease blood sugar levels. Other research that was conducted by scientists at the Sanford-Burnham Medical Research Institute in La Jolla, California suggests the herb may help protect against the oxidative damage associated with macular degeneration. Fresh rosemary may also have cancer-protecting properties and has been shown to help support the immune system.

Tips

To enjoy the healthful benefits of fresh herbs, University of Nebraska Extension recommends cooking with them. For example, fresh basil is delicious in pesto and rosemary, thyme, and even culinary lavender can be added to chicken, fish, pork and vegetable dishes, as well as soups and grain dishes. Fresh herbs are more flavorful than dried herbs, so use three times as much in recipes and buy them close to the time you plan to use them. If growing your own fresh herbs in a garden, the University of Nebraska says morning is the best time to pick them before the heat of the day sets in. Bump up the taste and your benefit your health by adding fresh herbs to food.

Feel Calmer, Lessen Cramps and Reduce Migraines With Lavender

Some of the health benefits of culinary lavender as an herb is in combination with marjoram, orange, and rosemary to add exotic fragrance to savory and sweet foods and at the same time feel calmer from the lavender but stimulated from the rosemary.

Health benefits such as possible relief from migraine and menstrual cramps or anxiety combine with culinary fragrances in foods when lavender is used. But use only in tiny amounts.

NOTE: A small study published in the New England Journal of Medicine in 2007 concluded that lavender and tea oils in some shampoos, soaps, and lotions may cause gynecomastia (breast development) in males, according to the article,  Lavender Herb – Health Benefits and Precautions.

Boost Brainpower With Rosemary

Here’s a great reason to keep a pot of fragrant rosemary in your kitchen: Recently, scientists at the Brain, Performance and Nutrition Research Centre in the U.K. reported that having higher blood levels of one of this herb’s main chemical compounds—absorbed from its aroma—was linked to the speed and accuracy of study participants’ cognitive performance. The higher the level of the compound in the blood, the better the outcome.

Ginger to the Rescue When the Sniffles Show Up

Ward off tummy upset with raw ginger

Did you know that ginger is known to sooth a sore throat and can also zap those nasty flu viruses? In addition, ginger is  a natural way to relieve pain and reduce fever.

Soothe Your Colon With Peppermint

Irritable bowel syndrome (IBS) affects up to 20 percent of Canadians and many more women than men. Last year, scientists at the University of Adelaide in Australia showed how peppermint helps to relieve IBS by activating an anti-pain channel in the colon. It reduced pain-sensing fibers, particularly those activated by eating chili and mustard.

Fight Inflammation With Oregano

Research in the Proceedings of the National Academy of Sciences showed that when mice with inflamed paws were treated with oregano’s active ingredient—beta-caryophyllin (E-BCP)—the swelling subsided in 70 percent of cases. E-BCP links to structures in a cell’s membrane, inhibiting the production of substances that signal inflammation.

Get Your Antioxidants From Fresh Thyme

Sprinkle fresh thyme on salmon or chicken that’s headed for the grill: Among fresh herbs, thyme has the second-highest amount of antioxidants (sage has slightly more), according to its oxygen radical absorbance capacity—a measure of a food’s ability to fight off disease-causing free radicals in our body. Thyme is also a very good source of vitamins A and C, as well as iron and dietary fiber.

I hope after reading this article you will decide to incorporate more fresh herbs into your kitchen and reap the health benefits. Of course, one of the easiest ways to do this is by bringing My Sage Gourmet’s Herbed Seasoning Blends into your kitchen.

I’m here to help.

Book your Kitchen Coaching appointment today!

To your health,

Signature

DISCLAIMER– The views expressed here are based solely on personal experience with the products and my interactions with the company’s staff. Your experiences and sentiments may differ from my own.

 

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Kombucha Yes or No

Kombucha, yes or no?  This friends, is a subject of increasing debate. In many cultures Kombucha is known as the “Immortal Health Elixir”   Those who drink the proverbial kool-aid believe that kombucha is a precious drink filled with incredible health benefits.

A little History

The exact origination of kombucha, how or where, is unknown. The drink was consumed in east Russia at least as early as 1900, and from there entered Europe. In 1913, kombucha was first mentioned in German literature. At least as early as the mid-1990s it became popular in the US.

What is it?

Let’s begin with the basics. Kombucha is a fermented beverage of black tea and sugar (from various sources including cane sugar, fruit or honey) that’s used as a functional food. It contains a colony of bacteria and yeast that are responsible for initiating the fermentation process once combined with sugar. After being fermented, kombucha becomes carbonated and contains vinegar, b-vitamins, enzymes, probiotics and a high concentration of acid (acetic, gluconic and lactic), which some health experts believe are tied with the following effects:

  • Improved Digestion
  • Weight Loss
  • Increased Energy
  • Cleansing and Detoxification
  • Immune Support
  • Reduced Joint Pain
  • Cancer Prevention

The sugar-tea solution is fermented by bacteria and yeast commonly known as a “SCOBY” (symbiotic colony of bacteria and yeast). Although it’s usually made with black tea, kombucha can also be made with green tea too.

More good news: Beneficial Probiotics in Kombucha

An article published in the journal Food Microbiology established that the following probiotics make up this health elixir:

  • Gluconacetobacter (>85 percent in most samples)
  • Acetobacter (<2 percent)
  • Lactobacillus (up to 30 percent in some samples)
  • Zygosaccharomyces (>95 percent)

Ultimately, this cocktail of good bacteria interacts together in a unique way to produce some unbelievable health benefits for those who drink it.

Adverse Effects:  Yep there some serious potential downsides.  I find this accurate in all areas of life-Anything in excess is not good for you. Read more here.

Potential contamination -With all the best intentions I would guess, some folks have missed a beat when doing making their own home brewed kombucha at home, meaning they contaminated their home brew by not properly sterilizing or over fermenting , thereby poisoning themselves when they drank it.  Golden rule- Even with Kombucha, it is smells off, toss it out. Its not worth the risk.

If your love for Sugar is akin to a crack habit, kombucha may not be the drink for you.  If you know you need at least a 6 step program for your Sugar habit, it would behoove you to skip the kombucha!  As mentioned before, anything is excess is not good for you. Kombucha would only add to the candida that could already be having a hell of a dance party in your belly.

Health risks

Due to its microbial sourcing and possible non-sterile packaging, kombucha is not recommended in people with poor immune function, in women who are pregnant or nursing, or in children under 4 years old.

The Bottom Line

After a lot of research and my own experience, the best I can say about kombucha is that it probably won’t kill you and it may work well for you. Personally, I haven’t had any issues with it and it is one of my remedies if I am having consistent digestion issues, or if I’ve been on the rare antibiotic. I will say that apple cider vinegar along with a good probiotic work even better for me. There are no medically documented health benefits, from what I could confirm that prove kombucha to be savior it is sometimes made out to be.  Therefore, unless you really like the taste, there’s no clear reason to consume it. If it works for you, you are in good health and have no red health flags then this may be great for you. It bears repeating that health decisions should be based on an evaluation of the risks and benefits. In the case of kombucha, the benefits, other than the subjective, are unsubstantiated. The risks are real, but also it appears very rare.

As for me, I’ll stick with my own favorite fermentations:  wheat beer, sauerkraut, yogurt, chocolate (oh yes it is fermented) and cheese. This along with an occasional bottle of a high quality kombucha and I’ll pass on the homebrewed for sure.

Reports of adverse effects related to kombucha consumption are rare. It is unclear whether this is because adverse effects are rare, or just underreported. The American Cancer Society says that “Serious side effects and occasional deaths have been associated with drinking Kombucha tea

My faves

Health-Ade Kombucha 

Kevita Master Brew

Inner-eco

Jarro-Dophilus  

 

Resources You Might Enjoy

COOKED by Michael Pollan – A great read that I reference frequently

Prefer to watch? You can view COOKED here

How To Make Sauerkraut

Functional Foods

Microbial Foods.org on The effects of red pepper seasoning on Kimchi

Microbial Foods.org on Diversity of Kombucha

The Risks with Kombucha

 

I hope you will take a few moments to dive deeper into the practice of eating fermented foods for good health.

to your health, Signature

 

DISCLAIMER–As a food and fitness blogger, I often receive free samples to review but I am never paid for my opinions. The views expressed here are based solely on personal experience with the products and my interactions with the company’s staff. Your experiences and sentiments may differ from my own

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Kids in the Kitchen

Getting kids in the kitchen early is a healthy pursuit in more ways than one.

Food is a sensory experience. As we see from the time they are babies and start putting hand to mouth, kids learn through sight, touch, taste and smell. The sooner we get little ones into the kitchen to enjoy food as a sensory experience, the more likely they will be to experiment with color and texture at meal time.

Since cooking is a tactile activity that you can break down into dozens of tasks, each child can take on easy or challenging ones. First, show them the task and then let them do it on their own. Only step in to help if they are truly struggling or if you see a danger. Maturity and dexterity differs in each child so work within your child’s ability and interest level.

Of course, safety is a big concern but it presents parents with a teaching and bonding opportunity that benefits not only the child but Mom and Dad too.Here are some valuable SAFETY TIPS.

Working together to create simple dishes will help kids build their math skills by counting and measuring ingredients for a recipe.  It can also increase their dexterity and improve their fine motor skills and overall coordination. How about reading the recipe out loud and hunting down the ingredients? That is mini scavenger hunt in the making.

Let’s not forget the feeling of accomplishment which builds self-esteem and sharing skills.  Getting kids into the kitchen can be a joyful experience for all. Motivating your kiddo to expand their interest and the variety of foods they are willing to eat: Bonus! Be adventurous and create memories that will be there for years to come.

Try my Kid-friendly Pizza recipe!

Depending on the age of your little ones, they may be able to do many of the prep tasks in this recipe. Use this guide to help you decide what will be age/ability appropriate. I will tell you that my little one did most all of the tasks (except oven/grill) with my supervision and she is just 4 years old.

 

RESOURCES

https://www.nutrition.gov/life-stages/children/kids-kitchen

http://www.choosemyplate.gov/sites/default/files/audiences/KitchenHelperActivities.pdf

https://www.cdph.ca.gov/programs/wicworks/Documents/NE/WIC-NE-CookingWithChildren-SafetyTipsForCookingWithChildren.pdf

One of my favorite cooking sprays-http://winonapure.com/

http://www.parents.com/baby/safety/food/toddler-kitchen-safety-basics/

 

 

 

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