When we first introduced the Mediterranean Diet to you we discussed a little about Red Wine being part of the Mediterranean Lifestyle. Drinking moderately has shown that it is able to help with heart disease (studies have shown that people residing in the Mediterranean areas in fact have lower risks of heart disease) and generally provides antioxidants that fight against free radicals in your body which is helping your heart. Red Wine also helps with blood circulation by preventing blood clots that can lead to serious medical problems. Studies have shown that women that drink one glass of wine a day and men that drink up to two glasses of wine per day lowers their chances of getting a heart attack in middle aged individuals. Studies have also shown that Red Wine raises the good cholesterol in your body (HDL) and lowers and prevents the bad cholesterol (LDL).
Red wine also has a role in preventing certain cancers that can harm your body. The antioxidants that are found in Red Wine come from the grapes skin and seeds. According to the National Cancer Institute the polyphenols are the antioxidants with anti-cancer properties. Also an interesting fact on why red wine is the so-called ‘Godly’ wine compared to white wine is because when making whine wine the skins of the grapes are removed (this is partially where the antioxidant properties come from). An important polyphenol is Resveratrol which was produced “as part of a plant’s defense system against disease.” Interestingly enough, the resveratrol produced is there in order to response and fight off stress, infection, injury and even invading fungus in plants (National Cancer Institute). Resveratrol is an amazing type of polyphenol because of the amazing things it can do; it has been shown to reduce tumors from developing into cancer in animals. This antioxidant really helps the immune system tremendously by having an effect on cancer cell growth. Overall we can say that Red Wine is the superman of wines, helping your heart and helping to prevent cancer. Remember, drink moderately, enjoy and remember that by being responsible you are helping your body into being a healthier and happier being.
Reference:
http://www.cancer.gov/newscenter/pressreleases/redwine
Sunday, April 27, 2008
Friday, April 25, 2008
Recipe of the Week: Riso Invernale
This week’s healthy recipe clearly displays a Mediterranean dish as it contains our healthy olive oil, fresh fruits such as apples, and lemon juice (we’ve discussed previously of the joys of lemons). The main component of this dish is the Arborio rice. For those that do not know this particular kind of rice originates from Italy, it’s actually named after a town called ‘Arborio.’ It is common to use this kind of rice when making Risotto because it produces a very nice creamy texture which is the main idea behind making a good Risotto dish. Enjoy!
Riso Invernale (Winter Rice)
2 cups of Arborio rice
2 granny Smith apples
10 leeks chopped finely
1 tablespoon of finely chopped parsley
2 tablespoons of freshly squeezed lemon juice
4 cups of vegetable broth
2 tablespoons of butter
1 tablespoon of olive oil
Salt and pepper to taste
Wash, peel and core apples. Cut a few thin slivers of green apples with skin on before peeling for decoration. Cut into large cubes.
Pour lemon juice over apples. Wash, dry and chop parsley finely. Chop leeks finely. Heat broth to a boil. Heat oil in large sauté pan. Add in 1 tblsp of butter and melt ,do not burn. Add in dry rice.. Stirring regularly with wooden spoon.. Let rice grains toast when grains are transparent, add in apple cubes with ¼ cup broth. Let liquid evaporate , keep stirring.
Cook rice for 16 minutes in this way, add broth at ½ cup at a time and when evaporated repeat. Salt and pepper to taste. Add in leeks and remaining butter. Place cover on sauté pan and let cook for 2 minutes this way. Remove cover, stir with wooden spoon and serve.
Riso Invernale (Winter Rice)
2 cups of Arborio rice
2 granny Smith apples
10 leeks chopped finely
1 tablespoon of finely chopped parsley
2 tablespoons of freshly squeezed lemon juice
4 cups of vegetable broth
2 tablespoons of butter
1 tablespoon of olive oil
Salt and pepper to taste
Wash, peel and core apples. Cut a few thin slivers of green apples with skin on before peeling for decoration. Cut into large cubes.
Pour lemon juice over apples. Wash, dry and chop parsley finely. Chop leeks finely. Heat broth to a boil. Heat oil in large sauté pan. Add in 1 tblsp of butter and melt ,do not burn. Add in dry rice.. Stirring regularly with wooden spoon.. Let rice grains toast when grains are transparent, add in apple cubes with ¼ cup broth. Let liquid evaporate , keep stirring.
Cook rice for 16 minutes in this way, add broth at ½ cup at a time and when evaporated repeat. Salt and pepper to taste. Add in leeks and remaining butter. Place cover on sauté pan and let cook for 2 minutes this way. Remove cover, stir with wooden spoon and serve.
Friday, April 18, 2008
Recipe of the Week: Uova al Curry
This new healthy recipe of the week features the incredible, edible egg. Now eggs, being low in saturated fat and one of the cheapest ways to stay healthy, have a great source of protein and include essential vitamins such as vitamin D, A, E and B. We’ve discussed previously how these vitamins affect our body in such great ways such as increased energy and better blood flow and circulation. The eggs that contain these vitamins help promote great bone health, have antioxidants that protect you against free radicals, and overall just help with perfecting your immune system and keeping it healthy. Eggs can also help fight against heart disease and can help prevent certain cancers in your body. For more information on how eggs affect your cholesterol, nutrition and even the latest research involving eggs check out this website: http://www.nutritionandeggs.co.uk/. Enjoy your meal!
Uova al Curry (Eggs in Curry)
(serves 4)
8 large eggs
2 medium eggplants
16 ounce can of crushed tomatoe
1 tsp powdered curry
1 tsp fresh chopped parsley
4 tblsps extra virgin olive oil
1 clove garlic
Salt and pepper to taste
Wash. dry eggplant. Cut of both ends of eggplant. Cut into small cubes. Place I ncolander and sprinkle 1 tsp of salt on top, let sit for 30 minutes. Rinse and pat dry.
In sauté pan heat 1 tblsp olive oil, whole garlic clove for 1 minute. Place in eggplant cubes and powdered curry. Cook over low heat for 15 minutes.
Add in crushed tomatoes,salt and pepper to taste. Cook for another 20 minutes over low heat.
I n separate pot cook eggs in boiling water for 10-15 minutes or until hardboiled. Peel.
Remove eggplant from heat. Remove garlic clove. Sprinkle with chopped parsley. Arrange 2 eggs on each serving plate and cover with eggplant mixture.
Uova al Curry (Eggs in Curry)
(serves 4)
8 large eggs
2 medium eggplants
16 ounce can of crushed tomatoe
1 tsp powdered curry
1 tsp fresh chopped parsley
4 tblsps extra virgin olive oil
1 clove garlic
Salt and pepper to taste
Wash. dry eggplant. Cut of both ends of eggplant. Cut into small cubes. Place I ncolander and sprinkle 1 tsp of salt on top, let sit for 30 minutes. Rinse and pat dry.
In sauté pan heat 1 tblsp olive oil, whole garlic clove for 1 minute. Place in eggplant cubes and powdered curry. Cook over low heat for 15 minutes.
Add in crushed tomatoes,salt and pepper to taste. Cook for another 20 minutes over low heat.
I n separate pot cook eggs in boiling water for 10-15 minutes or until hardboiled. Peel.
Remove eggplant from heat. Remove garlic clove. Sprinkle with chopped parsley. Arrange 2 eggs on each serving plate and cover with eggplant mixture.
Friday, April 11, 2008
Food of the Week: Pepperoni Marinari
This week we have another healthy recipe for you to try. It’s a dish filled with various peppers that are actually very good for you. Let’s learn some quick facts about the basic nutrients of these colorful zesty peppers you probably have laying around the house before getting down to cooking (if you want a closer look at nutrition regarding these bell peppers check out this website: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=50) Bell Peppers are in the form of different colors other than the ones listed in the recipe below such as orange and even purple. Collectively Bell peppers show a great source of Vitamin C and Vitamin A as long with other important nutrients. On the website I’ve listed there is a link to over 80 nutrients that the Bell Peppers contain. The brightly colored bell peppers are the peppers with the greatest source of nutrients because they contain the important antioxidants that fight free radicals in your body. Now get to cooking and enjoy.
Pepperoni Marinari ( Peppers with taste of the Sea)
(serves 4)
4 red peppers
12 ounces crab meat
½ cup plain breadcrumbs
1 egg
½ yellow pepper
½ green pepper
1 tblsp fresh chopped parsley
2 tblsps milk
1 whole garlic clove
4 tblsps olive oil
Salt and pepper to taste
Preheat oven to 400 degrees.
In separate bowl, moisten bread crumbs with milk. Flake crab meat. Chop parsley finely. Chop yellow and green pepper into small cubes.
Heat 3 tblsps olive oil in sauté pan. Place in crab meat and chopped peppers and sauté for 5 minutes. Then add in bread crumbs,chopped parsley, whole garlic clove, salt and pepper to taste. Saute.
In small bowl, whisk egg, then pour into crab mixture.. Mix in and let sauté for 5 minutes over low heat.
Wash, dry yellow peppers, Cut in half, remove seeds and white pith inside. Drizzle 1 tblsp olive oil on bottom of casserole dish. Place in pepper halves and fill with crab mixture. Cover with aluminum foil and bake for 15 minutes. Then remove aluminum foil and bake for another 20 minutes. For last minute place under broil allowing mixture to become golden brown.
Pepperoni Marinari ( Peppers with taste of the Sea)
(serves 4)
4 red peppers
12 ounces crab meat
½ cup plain breadcrumbs
1 egg
½ yellow pepper
½ green pepper
1 tblsp fresh chopped parsley
2 tblsps milk
1 whole garlic clove
4 tblsps olive oil
Salt and pepper to taste
Preheat oven to 400 degrees.
In separate bowl, moisten bread crumbs with milk. Flake crab meat. Chop parsley finely. Chop yellow and green pepper into small cubes.
Heat 3 tblsps olive oil in sauté pan. Place in crab meat and chopped peppers and sauté for 5 minutes. Then add in bread crumbs,chopped parsley, whole garlic clove, salt and pepper to taste. Saute.
In small bowl, whisk egg, then pour into crab mixture.. Mix in and let sauté for 5 minutes over low heat.
Wash, dry yellow peppers, Cut in half, remove seeds and white pith inside. Drizzle 1 tblsp olive oil on bottom of casserole dish. Place in pepper halves and fill with crab mixture. Cover with aluminum foil and bake for 15 minutes. Then remove aluminum foil and bake for another 20 minutes. For last minute place under broil allowing mixture to become golden brown.
Friday, April 4, 2008
Another New Recipe for the Weekend: Pappardelle Al Tonno
Heres to another recipe for the weekend; we have here pappardelle pasta with tuna. Tuna is a very healthy addition to this recipe, just check this website out (http://www.tunafacts.com/healthbenefits/index.html ) and see for yourself. Tuna can lower blood pressure and cholesterol and a great source of lean protein. Those that do not prefer or like tuna could replace the tuna with another kind of fish like salmon or some other kind of meat to compliment the dish. Pappardelle pasta is apparently commonly used by expert chefs as a top choice pasta to cook with. Check out the recipe below:
Pappardelle Al Tonno (pappardelle pasta with tuna)
For 4
*1 lb of pappardelle pasta
*16 ounces of tuna packed in extra virgin olive oil
*1/3 cup of pitted black olives
*2 teaspoons of capers (packed in vinegar) Drain right before using.
*1 tablespoon of olive oil
*1 garlic clove
*1 handful of fresh parsley
*pinch of salt
Place pappardelle in boiling water until al dente. Chop finely with a mezzaluna or chopping knife the olives and garlic, tuna, capers-al together. Place olive oil in large sauté pan and heat. Add in chopped ingredients and sauté for
5 minutes or until garlic begins to turn golden. Remove from heat. Add in cooked pappardelle and toss gently. Serve with finely chopped parsley.
Pappardelle Al Tonno (pappardelle pasta with tuna)
For 4
*1 lb of pappardelle pasta
*16 ounces of tuna packed in extra virgin olive oil
*1/3 cup of pitted black olives
*2 teaspoons of capers (packed in vinegar) Drain right before using.
*1 tablespoon of olive oil
*1 garlic clove
*1 handful of fresh parsley
*pinch of salt
Place pappardelle in boiling water until al dente. Chop finely with a mezzaluna or chopping knife the olives and garlic, tuna, capers-al together. Place olive oil in large sauté pan and heat. Add in chopped ingredients and sauté for
5 minutes or until garlic begins to turn golden. Remove from heat. Add in cooked pappardelle and toss gently. Serve with finely chopped parsley.
Thursday, April 3, 2008
Foods Focus: Zuppa di Lenticchie
We have a hearty recipe for you to try out this weekend. Lentil Soup is not only delicious but can provide a good source of fiber and protein. This is a healthy recipe with our favorite Mediterranean oil, olive oil, and fresh vegetables. Lentil soup is commonly made as a vegetarian soup such as the recipe below. For those that do not know much about lentils lets familiarize ourselves with this healthy food.
Lentils are legumes that are very nutritious, easy to cook and naturally absorb flavors and seasonings well. Lentils, when cooked by itself, are very low in caloric value and has been said to lower cholesterol. According to this website (please use for more information about lentils), http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52, when one cup of lentils are cooked they contribute to only 230 calories. This is great! This means that there is basically no fat from these lentils and nutritionally you are benefiting a lot. Lentils also contribute to a healthy heart, gives you energy from the iron that they provide, and overall is good for your body. I hope that you enjoy this recipe.
Zuppa di Lenticchie
(Lentil Soup)
*2 cups dried lentils
*3-4 tblsps olive oil
*2 garlic cloves
*2 slices of onion
*2 whole fresh stalks of celery (preferably with leaves on top)
*2 fresh carrots-cleaned and sliced into 2” thick slices
*3 fresh tomatoes, seeded, peeled or 1-8 ounce can of tomatoes drained
*2 ½ cups water
*salt to taste
*Optional-1 branch of fresh rosemary
*Freshly made Sapori D’Italia crostini (croutons) see recipe below.
Soak lentils in large bowl of water at least 8 hrs. before using.
Place olive oil with garlic cloves and onion slices in a deep saucepan or large pot. Sauté until onions start to become golden. Place in fresh tomatoes sliced, sauté for 3 minutes.
Place lentils in saucepan with 1 ½ cups of water, carrots, celery. Water should just cover everything. When water becomes absorbed, place another cup n and repeat till lentils are tender. Soup should be hearty and not watery, so be careful not to put in too much water.
When lentils are tender, soup is done- about 20 to 30 minutes. Serve hot, makes 8 servings.
Fresh Crostini (croutons)
*8 slices of preferably day old Italian bread
*3 1/2 tblsps of olive oil
*2 tsps of Sapori D’Italia-spice blend
Place slices on baking sheet. Drizzle with about 1 1/2 tablespoon of olive oil and 1 tsp of Sapori D’Italia. Place under broiler for 2 minutes or until crisp and golden. Remove and turn bread slices over and repeat. When second side is done- remove from oven. Let cool. Cut each slice into 4 and place 4 crostini at bottom of soup bowl, pour in soup. Let sit for 1 minute to allow bread to become soft and flavors of spice blend to soak into soup..
Top soup with a drizzle of olive oil and serve.
Lentils are legumes that are very nutritious, easy to cook and naturally absorb flavors and seasonings well. Lentils, when cooked by itself, are very low in caloric value and has been said to lower cholesterol. According to this website (please use for more information about lentils), http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52, when one cup of lentils are cooked they contribute to only 230 calories. This is great! This means that there is basically no fat from these lentils and nutritionally you are benefiting a lot. Lentils also contribute to a healthy heart, gives you energy from the iron that they provide, and overall is good for your body. I hope that you enjoy this recipe.
Zuppa di Lenticchie
(Lentil Soup)
*2 cups dried lentils
*3-4 tblsps olive oil
*2 garlic cloves
*2 slices of onion
*2 whole fresh stalks of celery (preferably with leaves on top)
*2 fresh carrots-cleaned and sliced into 2” thick slices
*3 fresh tomatoes, seeded, peeled or 1-8 ounce can of tomatoes drained
*2 ½ cups water
*salt to taste
*Optional-1 branch of fresh rosemary
*Freshly made Sapori D’Italia crostini (croutons) see recipe below.
Soak lentils in large bowl of water at least 8 hrs. before using.
Place olive oil with garlic cloves and onion slices in a deep saucepan or large pot. Sauté until onions start to become golden. Place in fresh tomatoes sliced, sauté for 3 minutes.
Place lentils in saucepan with 1 ½ cups of water, carrots, celery. Water should just cover everything. When water becomes absorbed, place another cup n and repeat till lentils are tender. Soup should be hearty and not watery, so be careful not to put in too much water.
When lentils are tender, soup is done- about 20 to 30 minutes. Serve hot, makes 8 servings.
Fresh Crostini (croutons)
*8 slices of preferably day old Italian bread
*3 1/2 tblsps of olive oil
*2 tsps of Sapori D’Italia-spice blend
Place slices on baking sheet. Drizzle with about 1 1/2 tablespoon of olive oil and 1 tsp of Sapori D’Italia. Place under broiler for 2 minutes or until crisp and golden. Remove and turn bread slices over and repeat. When second side is done- remove from oven. Let cool. Cut each slice into 4 and place 4 crostini at bottom of soup bowl, pour in soup. Let sit for 1 minute to allow bread to become soft and flavors of spice blend to soak into soup..
Top soup with a drizzle of olive oil and serve.
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