| PREP: 20 min. COOK: 7 min NON-STICK SKILLET SERVES: 4 |
| INGREDIENTS |
| ZUCCHINI, 2 medium, sliced thinly FENNEL SEED, 1 tsp, coarsely crushed RED ONION, 1/2, diced GARLIC, 1 clove, peeled WHITE BALSAMIC VINEGAR, 1 Tbsp OLIVE OIL, 1 Tbsp |
| INSTRUCTIONS |
| 1. Heat 1 Tbsp OLIVE OIL in non-stick skillet. Add 1/2 diced RED ONION and 1 clove GARLIC. Saute lightly until onion is soft |
| 2. Add 1 tsp coarsely crushed FENNEL SEED and 2 medium SLICED ZUCCHINIS. Cook for about 5 minutes, until zucchini has desired texture. |
| 3. Stir in 1 Tbsp WHITE BALSAMIC VINEGAR and SALT and FRESH-CRACKED PEPPER to taste. |
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Author Archives: Mary Ann Lesh
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~Zucchini Sauté with Fennel Seeds
Posted at 10:36 am
Aug 31st -
*fennel / hinojo
Posted at 9:14 am
Aug 30thFennel is a flavorful herb. The plants are green and white, with feathery leaves and yellow flowers. Both the crunchy bulb and the seeds of the fennel plant have a mild, licorice-like flavor. The flavor of the seeds is stronger because of their essential oils. Fennel and fennel seeds have many health benefits and may provide antioxidant, anti-inflammatory, and antibacterial effects.
Nutrient 1 cup (87 g) raw fennel bulb calories 27 fiber 3 grams calcium 3% RDI iron 4% RDI magnesium 4% RDI manganese 7% RDI potassium 8% RDI vitamin C 12% RDI 1 Tbsp (6 g) dried fennel seed calories 20 fiber 2 grams calcium 5% RDI iron 6% RDI magnesium 5% RDI manganese 17% RDI potassium 2% RDI vitamin C 1% RDI Sources: healthline -
*epazote / epazote
Posted at 1:32 pm
Aug 10thEpazote is a herb used in Mesoamerican cooking since long before the Spanish conquest. Its strong musky flavor is appealing, but it also has a number of nutritional and even medicinal benefits. It should be used in small quantities and is not recommended for pregnant women and nursing mothers. It aids in digestion and contains anti-oxidants. It is often added to beans and corn dishes. It belongs to the Amaranthaceae family of herbs and vegetables, which includes amaranth, spinach, quinoa, and beets. The scientific name is Chenopodium ambrosioides. It is sometimes called wormseed or Mexican tea.
3.5 oz (100 g) epazote calories 32 carbohydrates 7.44 g fiber 3.8 g calcium 27.5% RDA copper 21% RDA folates 54% RDA iron 24.5% RDA magnesium 30% RDA manganese 135% RDA phosphorous 12% RDA potassium 10% RDA riboflavin 27% RDA vitamin C 6% RDA zinc 12% RDA Sources: nutrition and you -
*endive / endibia
Posted at 1:02 pm
Jul 22ndEndive (pronounced in-dive or ahn-deev) is a leafy vegetable in the chicory root family. It has a crisp, crunchy texture and a slightly bitter taste. It can be used raw or cooked. There are three main types:
- Curly endive (Cichorium endivia var. crispum) has a bitter flavor and curly leaves. It is also known as frisée or chicory.
- Belgian endive (Cichorium intybus var. foliosum Endive) has pale yellow leaves and is moderately bitter. Red endive, or radicchio, has more of a reddish hue.
- Broad-leafed endive (Cichorium endivia var. latifolium) belongs to the same genus and species as curly endive, but it’s slightly less bitter than the other two varieties. It’s also sometimes referred to as escarole.
Endive is a good source of fiber and is rich in antioxidants. It contains 72 per cent of the RDI of vitamin K in a 1/2 cup serving. Vitamin K is important for bone health and bone metabolism, reducing the risk of fractures and bone loss.
1/2 cup (25 g) chopped raw endive calories 4 carbohydrates 0.8 g protein 0.3 g fiber 0.8 g folate 9% DV manganese 5% DV vitamin A 11% DV vitamin K 72% DV Sources: Dr. Axe -
~Eggplant Fries
Posted at 3:16 pm
Jul 14thPREPARATION PREP: 20 min. COOK: 15 min, medium temp NON-STICK SKILLET SERVES: 4 INGREDIENTS EGGPLANTS, 2 medium, sliced, salted and rinsed CHIA, 1 Tbsp, soaked in 2 Tbsp water for 30 min) CORN MEAL, 1 c SALT, 1/2 tsp ITALIAN SEASONING, 1 Tbsp OLIVE OIL, 2 Tbsp INSTRUCTIONS 1. Whisk CORN MEAL with SALT and ITALIAN SEASONING 2. Dip EGGPLANT slices in CORN MEAL, then CHIA mixture, then CORN MEAL again 3. Place in preheated skillet with OLIVE OIL 4. Fry on medium heat, turning once, until both sides are golden brown -
*eggplant / berenjena
Posted at 3:03 pm
Jul 14thEggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because they contain seeds and grow from a flowering plant, they are actually a fruit. There are many varieties. Eggplants with a deep purple skin are most common, but they can be red, green or even black. Eggplant is a high-fiber, low-calorie food that is rich in nutrients and comes with many potential health benefits, such as reducing the risk of heart disease, and helping with blood sugar control and weight loss.
1 cup (82 g) eggplant calories 20 carbohydrates 5 g protein 1 g fiber 3 g manganese 10% RDI folate 5% RDI potassium 5% RDI vitamin C 3% RDI vitamin K 4% RDI Sources: healthline -
*dragon fruit / pitahaya
Posted at 11:27 am
Jul 6thDragon fruit, native to southern Mexico and Central America, grows on the Hylocereus cactus, whose flowers open only at night. The two most common types have bright red skin with green scales that resemble a dragon. The most widely available variety has white pulp with black seeds, though a less common type with red pulp and black seeds exists as well. Another variety — referred to as yellow dragon fruit — has yellow skin and white pulp with black seeds. Dragon fruit may look exotic, but its flavors are similar to other fruits. Its taste has been described as a slightly sweet cross between a kiwi and a pear.
3.5 oz (100 g) dragon fruit calories 161 carbohydrates 13 g protein 1.2 g fiber 3 g iron 4% RDI magnesium 10% RDI vitamin C 3% RDI Sources: healthline -
*clove / clavo de olor
Posted at 11:46 pm
Jul 5thCloves are the flower buds of the clove tree, an evergreen also known as Syzygium aromaticum. Found in both whole and ground forms. Cloves are best known as a sweet and aromatic spice in baked goods and in Indian cuisine. Even in small amounts, they are a good source of manganese. Animal studies have found that the compounds in cloves may support liver health and help stabilize blood sugar levels. However, for medicinal purposes, cloves are used in larger amounts, which can cause undesirable side effects. You should consult a medical professional before using cloves in large doses.
1 tsp (2 g) cloves calories 6 carbohydrates 1 g fiber 1 g manganese 55% DV vitamin K 2% DV Source: healthline -
#manganese
Posted at 12:23 pm
Jul 5thManganese is a trace mineral that is present in tiny amounts in the body. It is found mostly in bones, the liver, kidneys, and pancreas. Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. These foods are good sources of manganese.
Source milligrams of manganese %DV 1 oz dry roasted hazelnuts 1.6 70 1 oz dry roasted pecans 1.1 48 1.2 cup cooked brown rice 1.1 48 1/2 cup cooked chickpeas 0.9 39 1/2 cup boiled spinach 0.8 35 1/2 cup raw pineapple chunks 0.8 35 1/2 cup boiled soybeans 0.7 30 1 slice whole-wheat bread 0.7 30 1/2 cup cooked oatmeal 0.7 30 These are the recommended daily milligrams of manganese
Age Male Female Pregnancy Lactation Birth to 6 months 0.003 0.003 7-12 months 0.6 0.6 1-3 years 1.2 1.2 4-8 years 1.5 1.5 9-13 years 1.9 1.9 14-18 years 2.2 1.6 2.0 2.6 19-50 years 2.3 1.8 2.0 2.6 51+ years 2.3 1.8 Source: National Institutes of Health -
*cinnamon / canela
Posted at 3:38 pm
Jun 30thCinnamon is obtained from the inner bark of several tree species from the genus Cinnamomum. Cinnamon is used mainly as an aromatic condiment and flavouring additive in a wide variety of foods. The aroma and flavour of cinnamon derive from its essential oil and principal component, cinnamaldehyde.
Cinnamon is not only delicious, it has many reported health benefits. However, if you are using cinnamon for medicinal purposes, it should be Ceylon cinnamon, not Cassia, which is the common variety sold in grocery stores. Cassia cinnamon in large doses may have detrimental effects on health. You can use any kind of cinnamon in small amounts for cooking, but for therapeutic use, you should consult a health provider and make sure you purchase Ceylon cinnamon from a reliable source.
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When I switched to plant-based living after a lifetime of meals planned around a main course of meat, I immediately felt positive effects and found it surprisingly easy, even fun, to change my habits and explore new ways of enjoying food. Fruit and Stuff is a collection of some of the many things I have learned since I started the journey.
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