Recipe Corner (4/22/10)

Eating for your health

April 22, 2010

By Ginger Isham

Jean Carper, author of “EatSmart Cookbook” from 2004, has simple but healthy recipes and a description of why the main ingredients are good for us. I have chosen a few examples of food nutrition facts and recipes from her book. Of course, there is a little maple syrup in some recipes.

Tea – The healthiest drink that helps prevent deadly artery clogging and reverses poor arterial functioning (green is best but black is good too).

Good fats – People whose main source of fat is olive oil live longer and have less heart disease, cancer and arthritis. The best olive oil is the extra virgin kind.

Fish – Salmon, herring, sardines and tuna (fresh or canned) contain omega-3 oils that prevent cardiovascular disease, cancer, respiratory problems, inflammation related to arthritis and neurological disorders including depression and Alzheimer’s disease. Eat two servings a week.

Good carbs – Choose whole grains, restrict white foods including potato, pasta and bread, but choose sourdough over other breads.

High fiber fruits and veggies – Examples are pears, apples, bananas, raisins, asparagus, sweet potatoes, beets, peas, Brussels sprouts and pumpkin.

Some statistics – A study in Greece years ago showed a 72 percent decrease in heart disease when participants ate five or more fruits and veggies per day. A Japanese study showed reduction in deaths related to liver, stomach and lung cancer by 20 percent to 35 percent.


Beets with Orange and Ginger

6 medium beets (high in antioxidants)

1 tablespoon cornstarch

1 cup orange juice

1 tablespoon white vinegar (suppresses blood sugar spikes)

2 tablespoons maple syrup

2 tablespoons crystallized ginger, chopped (an anticoagulant)

1/2 cup walnut pieces (contain good fat)

Cook beets and skin and cut into wedges (may buy 3 15-ounce cans of cooked beets, drained). Combine rest of ingredients in sauce pan and simmer until thickened. Add beets and mix.


Fruity Chicken Curry Salad

2 cups cooked chicken, cut into bite-sized pieces (good protein and low-fat)

1 20-ounce can chunk pineapple, drained (antioxidant)

1/2 cup chopped celery (antioxidant)

1/4 cup fat-free sour cream

2 teaspoons curry; begin with 1 teaspoon and add to taste (anti-inflammatory)

pinch of salt and black pepper

Combine all together and serve.


Grilled Salmon Glaze

Mix 1/4 cup maple syrup and 2 tablespoons lite soy sauce in saucepan and cook for 3 to 4 minutes. Use as a glaze for a thick, flavorful crust on your salmon.


Ginger Isham lives with her husband on a fifth generation family farm on Oak Hill Road.