December Super Food- Cruciferous Vegetables

December Super Food- Cruciferous Vegetables

Cruciferous vegetables are members of the Cruciferae family and include many vegetables on our menu here at Moosehaven such as broccoli, cauliflower, Brussels sprouts and cabbage.  It also includes kale, bok choy, turnips, greens, and radishes.  Cruciferous are named for their cross like shape of the leaves on many varieties. This family typically provides beta-carotene, fiber, vitamin C, calcium, iron and folate.  Many of these nutrients contribute to the prevention of certain cancers and heart diseases.

               One of our favorite cruciferous vegetables is cabbage.  Legend has it that the plant in an allegory in which Zeus, sweating from the exertion of explaining contradictory proclamations, had droplets turn into cabbages. If it was created by the sweat of a God, it would be sustained by the sweat of humankind because cabbage requires a lot of manpower to cultivate.  Throughout history it has been used as a medicine and to treat many diseases and conditions.  The ancient Egyptians believed it would allow them to drink larger amounts of wine without getting a hangover!  The romans used it for a headache cure.  Cabbage appeared in America in the mid-1500 and was brought over by European settlers.  The first one credited with it in the New World was Jacques Cartier, a French explorer who planted it in Canada.  It continues to be a popular vegetable due to its availability, low cost, and versatility and variety.  Below is 5 ways to add cabbage into your diet.

1. Coarsely chop bok choy or other cabbage and drop it into chicken or vegetable soup.

2. Cut napa cabbage into thin shreds and toss with a vinaigrette. Top with a handful of chopped nuts, sunflower seeds, or roasted squash seeds.

3. Roughly chop and sauté baby bok choy and chopped broccolini with garlic and olive oil for a quick and easy side dish.

4. Cut a head of red or green cabbage in half through the core, lay the cut sides down and slice into 1 to 2-inch pieces. Brush both sides with oil and sprinkle with salt. Grill on a well-oiled grate or grill pan until charred.

5. Combine shredded red cabbage with julienned beets and a pinch of orange zest.  Dress with a vinaigrette for a variation on a side salad.

 

Joey Quinlan, RD LD/N

Trader Joes coming to Jax, Paella night!, and Oktoberfest

A lot of happenings this week in the food/nutrition/beer world.  Most of these can be found on Gary Smith’s blog for the Times-Union at Jacksonville.com .  I am going to try and send out some weekly updates as I can on these events.

1.      Tres Leches to start offering more food (brunch/ paella) , seating, and beer/wine

Tres Leches in Riverside is going to be expanding there menu and offering beer and wine.  They will also start a monthly brunch and whats pore exciting a monthly Paella night on Fridays!  I am looking forward to the paella.  To my knowledge, there is not a lot of paella options in Jax area besides The Columbia in St. Augustine.

2.      Trader Joes coming to Jax Beach-

Word is that Trader Joes Plans on opening a store around Ocober 2014.  The location is not set yey but Gary Mills of the T-U says they are planning on the shopping centers aroud JTB and 3^rd street.

3.      Eat Up Down Town goes thru this week

EatUpDownTown is extended thru Sunday.  Definitely check it out this weekend if you haven’t yet

4.      4 Rivers adds 2 locations

4 Rivers plans on opening another location in Orange Park and one in Gainseville.  See the story here

5.      Fall Beers are here!

I have several pumpkin and Oktoberfest beers in my fridge right now.  I love the fall beers!  I currently have Pumking from Southern Tier Brewing, Samuel Adams Oktoberfest, and Blue Moon Harvest Pumpkin Ale that I really enjoy.  Anyone else know of some good ones?

6.      Intuition Ale works Oktoberfest

Not much more that I love then beer.  And fall beers are my favorite.  Intuition Ale Works is planning an Oktoberfest event on October 6^th.  Tickets are $25-$50 and it will be held at memorial park in riverside this year. 

 

 

Tomato: Fruit or Vegetable

               The tomato is a favorite fruit (or vegetable) in the United States.  It comes in a variety of shapes and colors including red, yellow, green and even purple!  The vibrant colors of tomatoes are what make it a super food.  The pigment that causes these colors is an antioxidant called lycopene.  Research has suggested that lycopene can help reduce the risk of certain cancers and heart disease.  Canned tomatoes and sauces actually have higher absorption rates of lycopene compared to fresh tomatoes due to the canning process.  Just make sure you are choosing low sodium versions of the sauces.  Tomatoes are also excellent sources of vitamin C and vitamin A.  They are low calorie as well with about 35 calories per cup!

               So is a tomato a fruit or vegetable?  The answer is technically both.  Scientifically, a tomato is a fruit because it is the fleshy ripened ovary of a plant.    However, in the United States a tomato is a vegetable by law.  It started in 1883 when congress passed a law taxing imported vegetables to protect domestic farmers.  A large importer of tomatoes was charged this tax on his tomatoes because the customs official thought they were a vegetable.  The resulting legal battle went all the way up to the Supreme Court.  In 1893, the US Supreme Court ruled that for trade purposes in the Unites States a tomato would be classified as a vegetable and the tax would apply.  So if you are in the US, a tomato is technically a vegetable! 

Eat Up Downtown is back

    Eat Up Downtown is coming back August 12th through the 25th this year!  If you have never experienced this event, it is a great way to explore some of Downtown's best restaurants.  Basically, several restaurants will have a pre-priced 3 (or more) course meal with different options.  Usually it includes a choice of soup/salad or appetizer, a choice of entrees and a dessert.  Some will include a beer or wine.  And several of the downtown bars such as Burro Bar and Dos Gatos will have drink specials for after dinner.  The list of restaurants for this year is posted with the pirces (subject to change).  Some of the prices are a dinner for 2 as well.  Nebu's for each place have not come out yet, keep checking the website.
   
Basil Thai & Sushi ($25)
bb’s ($25)
Benny’s Steak and Seafood ($25)
Big Pete’s Pizzeria ($25)
Brazilian Corner ($15)
Café Nola @ MOCA ($35)
Casa Dora ($25)
Chart House ($25)
Chomp Chomp ($15)
Cinco de Mayo ($25)
Fionn MacCool’s Irish Pub & Restaurant ($35)
Foxy Lady Cruises ($45)
Indochine ($25)
Juliette’s Bistro ($35)
Koja Sushi ($15)
Olio ($15)
Pho. A Noodle Bar ($15)
River City Brewing Company ($25)
The Wine Cellar ($35)
Trellises ($25)
Vito’s Italian Café ($35)
Zodiac Bar & Grill ($15)

Indochine- Best Thai Food in Jax

    If you have not eaten at Indochine yet, you are missing out.  It is a paradox:  delicious Thai and affordable prices.  The Curries are amazing.  Don't have time for a full review, just google them and you will see.

Review: Egg White Delight McMuffin

      One of the toughest meals to get that's healthy and fast is breakfast.  A lot of fast food chains have it but it usually either greasy or salty.  Recently we have seen a bevy of new products aimed at those who are looking to cut calories /fat/salt which is definitely a positive.  McDonald's has been a leader in a lot of this.  The success of their oatmeal line has encouraged them to experiment a little bit more.  So we now have the Grille Egg White Delight McMuffin.
    If I could describe it in one word, it would be... Meeehhhhhh.  Or how about... decent. 

The Look:
    The grilled McMuffin egg does look like an actual grilled egg and much more natural looking then the other McMuffin.  The Egg was white and the Canadian Bacon is more of a pink color.  The whole grain Muffin looks nice with a nice toasting on it.  The grilled egg does look like less egg then the original McMuffin.  All in all it looks like a breakfast sandwich you would make at home, which is good.

The Taste:
    Again, Meeehhh.  It's OK.  It tastes less heavy and greasy then the original.  The egg whites were nice.  i think the egg whites taste more like an egg I'd cook then the original eggs on the other sandwiches.  I really did not notice the white cheddar flavor at all.  It could have been the original cheese and I would not have even noticed.  The Canadian bacon did taste much saltier, which shows up in the nutritionals below.  The English Muffin was slightly crispy around the edges.  No real complaints.  Tastes like a saltier, lighter version of the original.

The Nutritionals:
    The Egg White McMuffin weighs in at 250 calories, 7 grams of fat, 3 grams of saturated fat, 25 mg cholesterol, 5 grams of fiber, and 800 mg sodium (see nutritionals full here).  Compare that to the original at 300 calories, 12 grams fat, 5 grams saturated fat, 260 mg cholesterol, 4 grams fiber, and 780 mg sodium.  So you are saving 2 grams of saturated fat and 200+ mg of cholesterol but gaining 20 mg of sodium.  For heart health, it is recommended to consume 50-70 grams total fat per day, less then 10-15 grams saturated fat per day and less then 200 mg total cholesterol.  It is recommended to keep sodium levels under 2400 mg for most Americans (under 1500 mg for those with or at risk for heart disease) and to get 25-30 grams of fiber per day.

The Verdict:
    The Grilled Egg White McMuffin is an OK alternative to the original Egg McMuffin.  It significantly cuts down saturated fat and cholesterol.  It is only 250 calories and has 5 grams pf fiber.  However, I am disappointed it actually contains more sodium.  This sandwich is a great once in a while alternative to a healthy breakfast.  This is not a good everyday or even once a week sandwich if you are worried about your heart health or blood pressure.  It is nice for those who have good cholesterol and blood pressure and are looking for a low calorie breakfast on the go.

    I still would recommend the Fruit and Maple oatmeal 9with or w/out brown sugar) for 290 calories, 4 grams total fat, 1.5 grams saturated fat, 5 mg cholesterol, 5 grams fiber, and 160 mg sodium.  Still the healthiest and good tasting fast food breakfast I have come across.  Enjoy!

Easy Crockpot Carnitas

It's Conco de Mayo so I'm making carnitas. Carnitas are like Mexican pulled pork. They are easy to make in the crock pot and can feed a lot of people for cheap.

What you need

3.5-4.5 lb pork shoulder roast or Boston butt
40 fl oz mojo marinade. I like publix brand but Badia makes a decent one. Look in the Spanish ethnic aisle at you grocer
1/2 lime
1/2 onion
10 baby carrots
3 shots tequila (or one dos Equis)
4 cloves minced garlic (4tsp of crushed bottled kind)
Salt
Mrs Dash Caribbean Citrus seasoning
Pepper
Italian seasoning
Optional: couple sliced jalapeños or other hot pepper for heat

Directions:
1. Rub meat with Mrs Dash, salt and pepper and place in crock pot
2. Pour 1/2 the mojo marinade into pot around pork.
3. Squeeze 1/2 lime over pork, chop onions (large pieces) and place on pork. Add carrots and optional peppers around pork. Add beer or tequila and garlic.
4. Add remaining mojo marinade until it just covers the top of the pork.
5. Cook on high 1 hour then reduce to low and cook 6-8 hours. You really can it overcook it as long as you keep the liquid over the pork. It can be done totally on high for 4-6 hours but make sure you check the temp.

Serve with taco fixings. I use soft tortillas, cheese, salsa or pico, guacamole, Mexican cheese, sour cream and cilantro. Add some beans and rice and a veggie and you've got a cheap and easy meal.