COOKING CAN BOOST ANTIOXIDANT LEVELS
Cooking vegetables boosts levels of some antioxidants, according to new Italian research in the Journal of Agricultural and Food Chemistry. The latest in a series of studies overturns the conventional wisdom about the nutritional superiority of raw produce. The study looked at carrots, zucchini and broccoli, which were boiled, steamed or fried. Boiling and steaming were the best at preserving carotenoids or even boosting them, while frying caused the greatest losses, though results varied among vegetables. For broccoli, steaming increased a variety of potentially anti-cancer phytochemicals. Cooking helps soften fiber, making certain compounds more extractable, and it also converts some of them to more active forms. Cooking does reduce some vitamins and phytochemicals, however, so do not overcook.
Source: University of California at Berkeley Wellness Letter, March 2008.
Zucchini teams up with pork loin cubes in Pork and Zucchini Stew that's ready for the table in a half hour. Zucchini is a summer squash but available year-round in the supermarket. It's a good source of vitamins A and C and also niacin.
PORK AND ZUCCHINI STEW
- 3 boneless pork loin chops, cut into 3/4-inch cubes
- 3 tablespoons flour
- 1/2 teaspoon garlic salt
- 1/2 teaspoon pepper
- 1 tablespoon canola or light olive oil
- 1 medium green bell pepper, chopped
- 1 medium onion, chopped
- 4 cups sliced mushrooms
- (2) 14.5 oz. cans stewed tomatoes
- 2 medium zucchini, halved lengthwise and sliced 1/2-inch thick
- 2 teaspoons dried basil
- 1 teaspoon dried oregano
- 1/3 cup grated Parmesan cheese
In a plastic bag combine flour, garlic salt and pepper. Add pork cubes; shake until coated with flour mixture. Set aside. In a Dutch oven heat oil over medium high heat. Cook and stir onion and green pepper until onion is tender but not brown. Add pork, cook and stir for 2 to 3 minutes or until browned. Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10 minutes or until pork is tender, stirring occasionally. Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese. Recipe makes 6 servings.
Source: The Daily Pork by the National Pork Board, February 2008
MAKE TIME FOR GREEN TEA
Drinking green tea has been linked to everything from weight loss, to improving cognitive function and lowering cholesterol. Now, two new studies suggest that this increasingly popular beverage also may help fight cancer.
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Green tea is loaded with nutrients called phenols, polyphenols and catechins, says Mitchell L Gaynor, MD, founder and president of Gaynor Integrative Oncology and an assistant clinical professor at Weill Cornell Medical College. According toDr. Gaynor, "All green teas are good, but organic is best." He notes that white teas come from the younger tea plant and have a higher antioxidant activity. Black tea is fermented and has a bit less antioxidant activity, "but it is still good to drink," says Dr. Gaynor.
"Epidemiologic studies suggest lower rates of some cancers in tea drinkers, but although the studies are conflicting, it appears adding milk may negate some of the beneficial effects of tea by precipitating out the phenols," says Dr. Gaynor. In addition, recent reports suggest that low-fat and non-fat milk may actually increase the risk of prostate cancer, so it's probably better to drink tea straight if you want to reap its benefits.
Source: Cornell Food & Fitness Advisor, March 2008.
FROM THE COOKBOOK SHELF
Pomegranates & Prickly Pears, the latest cookbook from The Junior League of Phoenix, was published in 2005. My copy was a gift from Mary Beth. A lot of you will be serving ham or lamb for Easter and with that in mind, I'm including a potato casserole recipe that will taste good with either meat. It's the first time I have seen cream of potato soup used in this familiar potato dish.
PLENTIFUL POTATOES
(1) 2 lb. bag frozen hash brown potatoes, thawed
2 cups sour cream or reduced fat sour cream
(1) 10 oz. can cream of potato soup
10 oz. shredded sharp Cheddar cheese
Salt and pepper to taste
2 cups crushed corn flakes
1/4 cup butter, melted
Preheat the oven to 350F. Combine the hash brown potatoes, sour cream, soup, cheese, salt and pepper in a bowl and mix well. Spoon the potato mixture into a shallow 21/2-quart baking dish. Toss the corn flakes and butter in a bowl until coated and sprinkle over potatoes. Bake 1 hour. Recipe makes 8 servings.
Source: Pomegranates & Prickly Pears from The Junior League of Phoenix; Favorite Recipe Press, 2005, $28.95/hardback. Order from Amazon.com (orders over $25.00 mailed free) or call 1-602-230-9573.
THE JELLY BEAN PRAYER
- Red is for the blood He gave
- Green is for the grass He made
- Yellow is for His sun so bright
- Orange is for the edge of night
- Black is for the sins we made
- White is for the grace He gave
- Purple is for His hours of sorrow
- Pink is for our new tomorrow.
A JOYOUS EASTER TO ALL! |
