Seasonal Eating

[Demi]

I love Judynyc's mantra 'Whole/Fresh is BEST', so I thought I'd share this great site, which is about what fresh seasonal food is good to eat now.

It's called Eat the Seasons (http://www.eattheseasons.co.uk/index.htm) - and each week it highlights a particular food, telling you all about it, how to cook it etc., etc., and also links to some great recipes using that ingredient - many of which are SB friendly, or can easily be adapted to make them so.

This week they're featuring Runner Beans, last week it was blackberries.

Obviously, as this is a UK-based site, some of the foods featured might not be easily available to you. But it might make you start to think about what fresh food is currently 'in season' in your particular part of the world - and you might be interested to know that the UK site is planning to launch a North American site soon :thup:

[Judynyc]

Thats great Demi!! Thanks!! :thup:

I do know that we are in the middle of tomato season....and lots of other veggies and berries. :yum:

Yes, whole and fresh is best!! :agree: :D

[MorphingMe]

Love it! Thanks for sharing it!

[Demi]

This week's featured seasonal food is Monkfish (http://www.eattheseasons.co.uk/Archive/monkfish.htm), which I love.

I'm definitely going to try the Monkfish with a Lemon Pepper Crust (ommiting the flour), and I'd like to have a go at making a SB version of the Arroz de Tamboril.

[Judynyc]

Hmmm...I'm going to have to try Monk Fish.

Speaking of seasonal foods.....I just made a ratatouille from all fresh local veggies and my house smells amazing!!! :yum:

Heres a list of what I put into the pot:
olive oil
fresh garlic cloves
vidalia onion chopped fine
crushed red hot pepper
green pepper chopped fine
yellow pepper chopped fine
1 eggplant peeled and cut into 1" cubes
2 summer squash, 1 green, 1 yellow, cut into smallish cooking pieces
alot of sliced mushrooms
1- 14 oz can of diced plum tomatoes
6 cut-up fresh reg and plum tomatoes
tomato paste concentrate
oregano
bay leaves
salt to taste

Guess what I'm having for dinner tonight!! :yum: :D

[Demi]

Judy, that ratatouille sounds wonderful (and I can almost smell it as I type!). My DS loves ratatouille, so I'm going to follow your lead and make my own this weekend :thup:

[Demi]

This week's seasonal food is Swede (http://www.eattheseasons.co.uk/Archive/swede.htm) (Rutabaga), and as it's such a great veggie to have on South Beach, I thought that I'd flag it here ... especially as there are several great recipe ideas, which can easily be adapted for the South Beach woe.

I love the sound of the Swede & Horseradish Mash :yum:

[Judynyc]

Good one Demi!!

Its also time for all winter squashes...which are totally delish! :yum:


As these are considered a starch and we are encouaged to eat them in phase II....they do needed to be counted as one of our 2-3 serving of starch/grain per day and 1/2 cup is a serving.

I made one the other day in my microwave steamer....cut it into a few pieces and steamed it for 13 minutes on high..then mashed it with some Smart Balance and salt... :yum:

[Demi]

A great article about why we should be eating 'seasonally' and what's good for us to now in autumn (Fall):

Bring some colour to your cheeks

The Times
London, UK
28 October, 2006


Why should we eat orange food in autumn? Because it’s seasonal and full of immune-building antioxidants, says chef Allegra McEvedy

Why are tomatoes red and what does that redness do for you? Why is a pink grapefruit better for you than a yellow one? Are black grapes really more nutritious than red ones? (Yes.) And what is it that makes pumpkins so vibrantly orange? For most of us, when we sit down to a plate of food our first impressions come from appearance and smell, long before flavour comes into play. The decision about whether we like what we see is determined by several factors, such as texture and complexity of appearance, but far and away the most important is colour.

There are a lot of people in the food-supply business who realised this a long time ago and, unfortunately, they have been trying to dupe us subtly ever since with an assortment of devices such as chemical preservative sprays and even genetic modification. Yet it isn’t just the food suppliers who are at fault. Joe Public has been lazy, choosing to go for the easy option: “Wouldn’t a summer berry pavlova be delicious after the Christmas turkey!” We rarely stop to work out that those strawberries have come a minimum of 4,000 miles and have been squirted with all sorts of funniness to keep them in pristine condition for a scary amount of time.

The tragedy is that strawberries in mid- winter don’t do any kind of justice to their seasonal counterpart when it comes to flavour, nor for that matter do they do your body much good. A strawberry that has been flown in from Morocco, if you’re lucky, or South Africa, if you’re not, will contain less than 10 per cent of the iron, vitamin C and immune-building antioxidants than one bought locally in summer.

A study of oranges showed that one freshly picked and bought directly from the grower contained about 180mg of vitamin C, whereas an orange bought from a supermarket had less than 1mg. And that same supermarket will try to flog you 12 kinds of vitamin supplements that you don’t need if you take what Nature is giving you. Staying with oranges, as long ago as the 17th century it was known that eating oranges did you good. In 1895 scientists discovered that, specifically, it was the vitamin C that was beneficial. By 1937 there was a general acknowledgement that you need ascorbic acid to maximise the absorption of vitamin C, and the latest thoughts are that actually it’s bioflavonoids that help you to get the most out of it.

To me, it’s no mean coincidence that an orange contains all three of these nutrients, so let’s just hold our hands up, stop trying to play God to our bodies, and do what Nature tells us.

Nature is an annual miracle. Just when we are tiring of off-white root veg, we get the first greens of spring, which hand over to the summer reds, then the fantastic autumnal oranges, to be passed back to winter’s finest. How can any cook get bored with such a relentless barrage of change? If you make a list of every big indigenous fruit and veg, and then mark out each one’s season on a chart, a colour pattern quickly emerges. We get a fat hit of dark green midwinter, and after a long hot summer it’s all about sun-rich, heat-swollen deep purple: cherries, grapes, blackberries, Victoria plums and damsons — all laden with things called “oracs”.

Antioxidants are so last millennium; 21st-century free-radical cleaning up is done by oracs. These are foods with high oxygen radical absorbance capacity. Free radicals are the natural by-product of the body’s metabolic process, but we also absorb them through our skin, through breathing air and via processed foods.

There will always be free radicals, attaching themselves to our healthy cells and rusting them, but there are thousands of micronutrients that Nature provides, which are good for you, and orac is the collective term for them and their good work.

Eat a diet packed with oracs and you will keep the rusting at bay. As your guide, look to the colour coding created by the heat and love of the spring, summer and autumn sun: yellows, deep reds, purples and rich oranges.

AUTUMN SHADES

Autumn (Fall), in my mind, is the time to use more butter and less olive oil, swap soft herbs for hard (rosemary and thyme, not basil and mint), and change from flip-flops to slippers. As far as vegetables are concerned, this season’s big news is squashes and pumpkins, which come under the huge umbrella of the cucurbit family.

Other cousins include gherkins, gourds, courgettes and melons. Butternut (still the most popular variety) is packed with betacarotene, which is vital for vision, for those long, dark winter nights, and essential to keep your skin supple and elastic in harsh weather. Beta- carotene is a ferocious antioxidant. The knowledge we have of this nutrient is still comparatively meagre, but even the most traditional doctors are aware of its extraordinary disease-fighting qualities.

Studies at the University of Arizona have shown that 30mg-60mg of betacarotene taken daily boosts the immune-fighting cells, such as lymphocytes or T-helper cells, in proportion; ie, the greater the dose of betacarotene, the higher the immunity. But two months after the subjects stopped taking the dose, their immune-fighting cells were back to the pre- experiment levels.

The rule of thumb for finding veg with the highest quantities of antioxidants is to follow your eyes: the deeper the colour, the higher the antioxidant levels. In the case of betacarotene, it is those with the most orange flesh (pumpkin, sweet potatoes, some carrots) or the deepest green leaves (spinach, kale) that can really make a difference.

The key colours for this season are all around us, in Nature’s most dramatic and best-loved shows. The yellows, reds, browns and oranges that each tree bears and sheds are reflected in the markets in the varieties of squash and pumpkins and abundance of wild mushrooms. Most cooks are happy to extol the virtues of wild mushrooms, with wild mushroom pasta or risotto the de facto veggie choice on so many menus. However, in my opinion, the magical versatility of pumpkins is missed by many. So much more than just an ornament for Hallowe’en, pumpkins have been used in the traditional Persian stew, khoresh, while the Turks make a stunning pudding by candying them with walnuts.

And then there are the Americans, who use their national vegetable in everything from breads to soups to pies, including the Thanksgiving tradition of baked pumpkin and marshmallow. Even leaving aside that classic, there are still innumerable ways to employ this most helpful of veg.

SEASONAL SUPERSTARS

Acorn squash contains magnesium to guard against heart disease. The carotenoids encourage great skin, too.

Almonds are rich in calcium and phosphorus. They also contain oleic acid, which lowers cholesterol while strengthening the cardiovascular system, reducing the risk of coronary heart disease.

Apples contain malic acid, which is one of the catalysts for the conversion of sugars and fats into energy so you use them and don’t accumulate them. As well as their antioxidant properties, they contain pectin.

Butternut squash has phenomenal amounts of betacarotene. This is very good for the skin, strengthening and helping to fight free radicals, keeping our outermost defence against the world strong and supple.

Carrots do help your eyesight — it’s all the vitamin A they contain. For maximum effect they are best eaten raw or lightly cooked.

Chanterelles or girolles (mushrooms) have been hailed for aeons as a panacea. They are good for keeping the blood thin, which works against arteriosclerosis.

Chestnuts are full of potassium, iron and vitamin E and are believed to help repair artery damage. Not to be confused with horse chestnuts, which are just for playing conkers.

Cobnuts contain zinc (which is claimed to be good for the libido) and they work with the pancreas to help to regulate insulin. Member of the hazelnut family.

Dates are a powerhouse of complex sugars and protein.

Pears contain magnesium, phosphorus, sulphur and zinc. They aid uric acid elimination, making them good for the joints.

Porcini (mushrooms) are also known as ceps. Their combination with olive oil and herbs such as thyme and rosemary makes a famous Italian cure-all, claimed to be particularly good for supple joints.

Prunes contain a perfect package of sugars and nutrients. Their orac value is still the same as when they were plums. They also contain sorbitol, a natural aspirin, and yes, with their high fibre they help to keep you regular.

Pumpkins are autumn’s mascot. They are low in calories and high in oracs.

Sweet potatoes are packed with good sugars and complex carbohydrates. Their betacarotene orange shows that they are the best of the oracs from under the earth.



BABY PUMPKINS LOVE LAMB
Serves 6

50g pine nuts
3tbsp olive oil
1kg diced lamb
2 white onions, cut into large dice
3 garlic cloves, peeled and chopped
2 bay leaves
1tbsp ground cumin
½tbsp dried chilli flakes
1tbsp dried mint
150g dried apricots, roughly chopped
250ml tomato juice
1 litre chicken stock
6 x 400g-700g individual pumpkins or acorn squash
40g pumpkin seeds
3 tbsp pumpkin seed oil
Salt and pepper

In a large pan, fry the pine nuts in the olive oil for a few minutes until golden, then take them out with a slotted spoon. Tip in the lamb with some salt and pepper and continue frying for 15 min, letting it pick up some colour along the way. Stir in the onions, garlic, pine nuts, bay, spices, mint and apricots and cook for 10 to 15 minutes until the onions have softened.
Pour in the tomato juice and stock, bring to the boil, skim and turn down to a relaxed simmer for 1 to 1½ hours, uncovered and stirring occasionally. It’s ready when the chunks of lamb are very soft when you squeeze them; it should still be pretty wet and, if not, add a glass of water.
Preheat the oven to 180C/350F/gas 4. Cut the tops off the pumpkins/squash (to make lids). Scoop out and throw away the seeds and stringy bits inside. You may need to trim their bottoms so that they sit flat.
Taste the lamb and adjust the seasoning, then pack into the pumpkins. Replace the lids, put in a lightly greased ovenproof dish and bake in the oven for 45 to 60 minutes. The time depends on the size and type of pumpkin/squash used. They are ready when you squeeze the outside and the flesh feels soft inside. They can be kept warm in the oven until 15 minutes before serving Pull them out of the oven and take the tops off. Share the pumpkin seeds between them and drizzle a little of the pumpkin seed oil over the tops of the stew, with a sprinkling of sea salt. Bake for a further 15 minutes, topless, but put the lids back before serving.
Serve and follow with a green salad.


http://www.timesonline.co.uk/article/0,,8126-2423187_1,00.html

[Judynyc]

Great write up Demi!! Thanks for posting it. :thup:

I didn't know alot of the details in it.......it does make alot of sense to me. :agree:

[Demi]

Scallops (http://www.eattheseasons.co.uk/Archive/scallops.htm) are this week's featured seasonal food on eat the seasons ~ another favourite of mine :yum:

I'll definitely be trying both of these featured South Beach-friendly recipes:
Steamed Scallops with Ginger, Soy and Sesame and Salad Onions (http://www.bbc.co.uk/food/recipes/database/steamedscallopswithg_6284.shtml)
Grilled Scallops with Pumpkin Seed, Chilli and Coriander Sauce (http://www.waitrose.com/food_drink/recipes/recipesearch/recipe/0307060-r03.asp)

[Demi]

Just wanted to let everyone know that the Eat the Seasons North American site (http://www.eattheseasons.com/) is now up and running :thup:

Along with their regular What's Good to Eat This Week? guide, they also have a section on where to find your local Farmers Market in the US and Canada, and where to source the best fresh local produce.


eat the seasons aims to promote an understanding of food seasons. Each week we list the seasonal foods that are at their peak, and share enlightening facts, useful tips and enticing recipe ideas picked from the web and our favourite books.

Fruit and vegetables make up a large number of the foods we focus on, but seafood and meat are also featured. Given the climatic differences across North America we do not attempt a comprehensive listing of all local seasonal produce but instead focus on the main seasonal produce from across the region, whether that be Californian pomegranates or kohlrabi from Quebec.

http://www.eattheseasons.com/whyeattheseasons.htm

[Demi]

Brussel Sprouts (http://www.eattheseasons.co.uk/Archive/brussels_sprouts.htm) are this week's featured seasonal food on eat the seasons ~ I hate them, but I'm sure there are those of you who love them!

[Demi]

This week's featured seasonal food is the Pomegranate (http://www.eattheseasons.co.uk/Archive/pomegranates.htm). As the pomegranate is one of the South Beach featured Superfoods, I thought everyone might be interested in learning more about them.

I like the sound of the Winter Leaves with Frisee, Fresh Cheese, Pomegranates and Walnuts recipe, and also the Arugula (Rocket), Fennel, Apple, Mandarin Orange and Pomegranate Salad.

[Demi]

The Jerusalem artichoke (http://www.eattheseasons.co.uk/Archive/jerusalem_artichoke.htm) (aka Sunchoke) is this week's featured seasonal food on eat the seasons

This vegetable is allowed on all phases of South Beach :thup:

I particularly like the sound of the Jerusalem Artichoke With Mushrooms & Thyme (http://www.allgourmetrecipes.com/vegetables/jerusalem-artichoke-with-mushrooms-thyme.htm), and might try making an SB-friendly version at the weekend. I'll post it in the recipe thread if I do.

Jerusalem artichoke = sunchoke = sunroot = topinambour = girasole
Equivalents: One cup sliced = 150 grams
Notes: These look like small, knobby potatoes, but they have a crisp texture and an interesting earthy flavor. You can eat them raw, stir-fry them, or bake them like potatoes. It's best not to peel them, but you'll want to scrub off the dirt. If you slice them, dunk them immediately in acidulated water to keep them from discoloring.
http://www.foodsubs.com/Tubers.html#Jerusalem

[Camelle217]

all I know is I can't WAIT FOR spring/summer... I miss all the CHEAP readily available fresh produce. !!!!

[Demi]

Celeriac (http://www.eattheseasons.co.uk/Archive/celeriac.htm), aka Celery Root in the US, is this week's featured seasonal food on eat the seasons ... and another of my favourites.

I love it cut into wedges, tossed with some olive oil and oven-baked. It's also really nice mashed; a great substitute for potatoes. I also love Celeriac Remoulade (http://uktv.co.uk/index.cfm/uktv/food.recipe/aid/511658).


Here's a great SB recipe using it that I found, which is suitable for Phases 2 and 3:


Celery Root and Turnip Mash

Serves 6 (1/2-cup per serving)

Celery root (sometimes called celeriac) and turnip may not be common sightings in your kitchen, but once you try this creamy, delicious alternative to plain old mashed potatoes, you’re likely to become hooked! Look for fresh, firm, unblemished vegetables and keep them stored in a cool dry place; the fresher they are, the faster they’ll cook.

Prep time: 10 minutes
Start to finish: 30minutes

1 pound celery root, peeled and cut into 1/2-inch pieces
1 pound turnips, peeled and cut into 1/2-inch pieces
1/3 cup fat-free half-and-half
2 tablespoons trans-fat-free margarine
Salt and freshly ground black pepper

Place celery root and turnips in a large saucepan, cover with salted cold water, and bring to a low boil; cook until very tender, about 25 minutes. Drain, transfer to a food processor, add half-and-half and margarine, and blend until smooth. Season with salt and pepper to taste and serve.

[Demi]

Passion Fruit (http://www.eattheseasons.co.uk/Archive/passion_fruit.htm) is this week's featured seasonal food at eat the seasons.

Passion fruit are suitable from Phase 2 onwards on South Beach ... they are low carb (4g carbs in one fruit) and low GI (30).

I'm planning on adding them to my FF Greek yoghurt :yum:

[nocarbkat]

Thanks for the sites...I always wonder whats in season and I never seem to know..

well...know I do...

thanks!

[Demi]

Purple sprouting broccoli (http://www.eattheseasons.co.uk/Archive/purple_sprouting_broccoli.htm) is this week's featured seasonal food at eat the seasons.

I'm not sure if this is available outside of the UK, so if you can't find it, then ordinary broccoli could be substituted for any of the recipes featured.


I've also come across this easy recipe for it:

Purple sprouting broccoli, pine nuts and sesame seeds

Serves 4-6

Trim 2lb (approx 4 cups) of purple sprouting broccoli and cut into 2 inch lengths. Blanch in a pan of boiling salted water for a couple of minutes until al dente, then refresh under cold running water and drain well. Heat 3-4 tbsp olive oil in a large pan. Toss in the broccoli, warm through and season with salt and pepper to taste. Finally toss in 2 tbsp toasted pine nuts and 1-2 tbsp toasted sesame seeds.

[Demi]

This week's featured seasonal food is Spring Onions (http://www.eattheseasons.co.uk/Archive/spring_onions.htm) - known as a Scallion in the US (also known as a green onion, chinese onion, salad onion).

http://www.foodsubs.com/Photos/greenonions5.jpg

I particularly like the sound of the Kashmir Fish, one of the recipes featured at the bottom of the page. I think I'll have a go at making a South Beach-friendly version.

[Demi]

This week's featured food is Rhubarb (http://www.eattheseasons.co.uk/Archive/rhubarb.htm). Although everyone thinks of it as a fruit, it is actually a vegetable and one that we're encouraged to eat on the South Beach woe :thup:

I often make a smoothie using rhubarb :yum:

[Demi]

From today's free SB Daily Dish email newsletter:


The South Beach Diet Featured Spring Food: Strawberries

Sweet, ripe strawberries are at their peak from April to July, so it's the perfect time to enjoy a fruit that's not only delicious, but also a rich source of vitamin C, antioxidants, and dietary fiber. You can begin enjoying strawberries in Phase 2 of the South Beach Diet.

Buying: The secret to buying the best berries? Seek out local berries, which are fresher and less likely to be bruised, since they have a shorter distance to travel to the market. When buying berries from out of state, the packaging can make it difficult to determine their condition. Do your best to check the visible fruit for blemishes as well as the bottom of the box for berry stains. Both signs signal fruit that is past its prime. Perfectly ripe berries should be richly red, plump, dry, and uniform in color.

Storing: As soon as you get the berries home, be sure to discard any mushy or overripe pieces. A few mushy strawberries can affect the whole batch, causing them to spoil more quickly. Berries should be eaten within a couple of days of purchase — they are highly perishable. You can freeze strawberries by spreading them out in a single layer on a cookie sheet and putting them in the freezer. Once frozen, transfer them to a plastic baggie. Strawberries can be kept in the freezer for up to one year.

Preparing: When you're ready to eat your berries, rinse them well with water (to remove any pesticide residue) with the leafy cap intact. (Rinsing them ahead of time will lead to spoilage.) Removing the cap before washing will cause the berries to absorb water. Using a paring knife, remove the leafy cap and the white "hull." Once cleaned and cut, strawberries are delicious eaten on their own, as a topping for low- or nonfat plain yogurt (beginning in Phase 2, you can choose artificially sweetened low- or nonfat yogurt), or whole-grain, high-fiber cereal. As an occasional treat, try them dipped in a bit of melted dark chocolate.

http://www.southbeachdiet.com/public/dailydish/dd_20070501.asp

[Demi]

This week's featured food is Asparagus (http://www.eattheseasons.co.uk/Archive/asparagus.htm) ~ a South Beach featured vegetable from Phase I onwards.

More about Asparagus, including some SB-friendly recipes, here (http://lifeandhealth.guardian.co.uk/seasonaleating/story/0,,2061003,00.html)

[Demi]

From today's free SB Daily Dish email newsletter:


The South Beach Diet Featured Spring Food: Avocado

The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folic acid, and vitamin B6. Best of all, you can enjoy avocados on all Phases of the South Beach Diet®.

Buying: There are 24 varieties of avocados. The two most commonly found in supermarkets are the Hass (pebbly black skin) and Fuerte (green skin) varieties, both grown in California and Florida. California avocados peak in spring and summer and are typically richer tasting than those from Florida. When selecting any variety of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole, since avocados take a few days to ripen. (See fast-ripening tips below.)

Storing: You can ripen hard avocados at room temperature for three to six days. However, you can accelerate this process by storing the avocados in a paper bag. Putting an apple or banana into the bag will help speed the process even more, as both fruits emit a ripening gas. To test whether your avocados are ripe, give them a gentle squeeze; ripe fruit will yield to pressure without denting. Overripe avocados will dent. You can store ripe fruit in the refrigerator for up to three days. If your avocados are already cut, be sure to wrap them tightly in plastic wrap to avoid contact with air. Exposure to air will cause the vibrant green flesh to turn brown. Though this discoloration is less attractive, it doesn't affect the nutritional value or flavor of the avocado.

Preparing: Slice ripe avocados and eat them plain, as a salad topping, or layered on sandwiches and wraps (Phase 2). Mash overripe avocados in dips like guacamole.

To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a heavy knife blade, tap the tip into the pit and twist gently to remove. To remove the flesh, you can either peel the fruit or use a paring knife to slice up small pieces inside the skin and scoop them out with a spoon. Mushy flesh should always be scooped. To prevent the flesh from darkening after contact with air, rub with lemon juice or add lemon juice to your guacamole.

[Demi]

From today's free SB Daily Dish email newsletter:


Summer Fruit: Cantaloupe

Cantaloupes reach their peak ripeness between June and August. These melons, related to summer squash, nutritionally resemble pumpkin and butternut squash in their high potassium, beta carotene, and vitamin C content. This sweet, delicious, and nutrient-dense melon is a great choice for a fruit starting in Phase 2 of the South Beach Diet®.

Buying
Cantaloupes are picked when ripe and stop ripening once they leave the vine. This makes it essential to choose a melon that was picked at just the right time. How can you tell if a cantaloupe is ready to eat? The color should be slightly golden under the mesh-like rind (avoid fruit with a dull green appearance); the rind should cover the whole fruit. The stem end should have a slight indentation, and the other end should yield to gentle pressure and emit a fruity fragrance. A ripe melon will not be flattened or lopsided, but it's natural to see some bleaching on the side where it was lying on the ground.

Storing
Though cantaloupes don't require further ripening, you can improve the taste by storing them at room temperature for a couple of days. The fruit won't become sweeter, but it will become softer and juicier. Cantaloupes should be refrigerated once cut, and it's best to eat them within two days. Store cut pieces in an airtight plastic bag or container.

Preparing
Cantaloupe is a snap to prepare — simply wash the rind with cold water, cut it open, and scoop out the seeds and strings. Then you can eat the flesh with a spoon, cut it into wedges, or scoop it out with a melon baller. Cantaloupe can be consumed as is or tossed into a refreshing fruit salad.

[sundancerk]

Mmmmmm...cantaloupe. I had some this week and it tasted so sweet I had to go back and check the food lists to make sure it was allowed! LOL!

[YogaDude]

Brussel Sprouts (http://www.eattheseasons.co.uk/Archive/brussels_sprouts.htm) are this week's featured seasonal food on eat the seasons ~ I hate them, but I'm sure there are those of you who love them!

Ever try grilling or roasting them?? My 12 year old who is not a big vegetable eater, but doing much better with them, absolutely will not let us grill broccoli and cauliflower without adding some brussel sprouts. We use a "grill wok" which is kind of an upside down slice of a pyramid in shape. Chop them all to reasonable sizes, marinate in a little olive oil and spices (sometimes adding teriyaki or vinegar) and grill alongside the meat of choice. It's truly funny if we are shopping together and she sees me getting broccoli and cauliflower and starts begging for the brussel sprouts! :yum: She still won't touch them steamed though!

[sundancerk]

Thanks for the tip, YogaDude--I may have to try that, too! Brussel sprouts are the only vegetable I've ever written off, but I've never had them any way but steamed. :)

[2of3]

Wanted to add that with cantaloupes, the darker the 'bleached spot' underneath, the sweeter the fruit. That's my 'rule of thumb' anyway.

2/3

[Judynyc]

I had the most amazing canteloupe this past weekend. The fruit lady I bought it from picked it out for me. It did have the orange/yellowish color beneath the skin and I never knew that was something to look for!!

Learn something new every day!! :idea:

[Demi]

This week's featured food from Eat the Seasons (http://www.eattheseasons.co.uk/) is the Courgette (http://www.eattheseasons.co.uk/Archive/courgettes.htm)

Lots of courgette recipes here (http://www.abel-cole.co.uk/Content/Recipes/Courgettes.htm), many of which can be adapted for South Beach, plus I've just posted a courgette recipe (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) in our SB recipe thread.

[Demi]

Ever try grilling or roasting them?? My 12 year old who is not a big vegetable eater, but doing much better with them, absolutely will not let us grill broccoli and cauliflower without adding some brussel sprouts. YogaDude, Thanks for the heads up on cooking brussel sprouts. I may give that a try, but might try adding some in the next time I make my Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146) :thup:

[Demi]

From Delia Smith's website, what's in season for June, and some great recipes to try (again, most of them either are SB-friendly, or can be adapted to be so):

June is the starting point for home-grown fruit and also brings us some of the best vegetables: salad leaves, new peas, asparagus... Dee McQuillan gives us a taste of what's to come this month

Just click on the links to access the recipes etc:

Vegetables (http://www.deliaonline.com/ingredients/season/embrace-the-joys-of-june,521,AR.html#Vegetables)

Meat and fish (http://www.deliaonline.com/ingredients/season/embrace-the-joys-of-june,521,AR.html#Meat%20and%20fish)

Other seasons and reasons (http://www.deliaonline.com/ingredients/season/embrace-the-joys-of-june,521,AR.html#Other%20seasons%20and%20reasons)

[2of3]

I'm going to try one of the seabass recipes. I've already had seabass twice this week so perhaps I'll try it next week.

s3

[Demi]

This week's Eat the Seasons featured food are gooseberries (http://www.eattheseasons.co.uk/Archive/gooseberries.htm).

I particularly like the sound of the Gooseberry, lime and Chilli Marinade (http://www.berryworld.co.uk/consumers/recipes/marinade.asp), and may have a go at making it myself.


gooseberry Equivalents: 1 cup = 150 grams Notes: These large, tart berries are in season only in June and July, but canned gooseberries work well in pies and fools. American gooseberries are round and about 1/2 inch in diameter, while European gooseberries are oblong, and about twice the size of American gooseberries. They're very acidic, and so they're great with roasted meats, like goose. The freshest gooseberries are covered with fuzz. Substitutes: rhubarb (excellent in fools) OR kiwi fruit (These are much larger than gooseberries, but they're excellent in fools.) OR currants (preferably red currants)

The Cook's Thesaurus
http://www.foodsubs.com/Fruitber.html

[Demi]

From today's South Beach Daily Dish newsletter:

15 June, 2007


Seasonal Produce: Raspberries

Like blueberries, raspberries are a small fruit with big benefits! These tiny nutritional powerhouses are rich in fiber and a variety of antioxidants. Enjoy raspberries starting in Phase 2 of The South Beach Diet®.

Buying
Most American raspberries come from California between the months of June and October. After that, raspberries are harder to find and much more expensive. Raspberries, like many other berries, must be eaten within a day or two of purchase. Because they are often packaged in boxes that conceal decay, it's important to carefully examine all raspberries before you buy. Take a peek at the berries you can see and make sure they are not damaged, spoiled, or moist. Look for stains or leaking on the box — this is an indication that the fruit inside is beginning to spoil. Raspberries should be plump and firm; not withered or crushed.

Storing
Once you get the berries home, the first thing you should do is remove them from the box. Inspect all the berries and discard those that are spoiled or crushed. Overripe berries should be eaten on the spot. The remaining berries should be dried with a paper towel (don't wash them yet!), spread in a clean container, and covered with paper towels and plastic wrap. Raspberries can be stored at room temperature or in the refrigerator for one to two days. When you're ready to eat them, gently rinse raspberries under a light spray of cold water (running water could damage this delicate fruit). Raspberries can also be frozen and kept in the freezer for 10 months to a year. The beauty of freezing is that the berries will not need defrosting before cooking or smoothie-making.

Preparing
Rinse raspberries and gently pat dry before eating. Raspberries can be served plain or sprinkled with a little sugar substitute. Put them on top of whole-grain cereal or steel-cut oatmeal, plain or artificially sweetened low-fat or nonfat yogurt, or even use them to garnish salads. Frozen berries can be used to make sauces or smoothies.

[2of3]

Overripe berries should be eaten on the spot.

Just the excuse I need to overindulge ;-)

[Demi]

This week's Eat the Seasons featured food are blackberries (http://www.eattheseasons.co.uk/Archive/blackberries.htm), which we can have on the SB woe from Phase 2 onwards.

I've read that, with all the rain we've had here in the UK recently, we should see a bumper crop of blackberries this year.

I had my first taste last night when I was walking through the woods with my dog. They're not quite ripe enough for picking yet, but I expect that in another week or two, they'll be just right :)

[Demi]

This week's Eat the Seasons featured food are Runner Beans (http://www.eattheseasons.co.uk/Archive/runner_beans.htm), suitable from Phase 1 onwards on South Beach.

I'm definitely going to try the Fasoulia Bzait as a side dish.



Italian flat bean = Romano bean = runner bean Notes: These green or yellow beans are like ordinary green beans, but they're flatter. Select small, brightly colored beans that snap when you break them in half. Substitutes: green bean (Green beans have a rounder pod than Italian flat beans, but they can be used interchangeably in most recipes.)
http://www.foodsubs.com/Snapbean.html

[2of3]

I've been eating lots of those recently as they've been quite prominent in the veg section of my local supermarket.

2/3

[Judynyc]

This week's Eat the Seasons featured food are Runner Beans (http://www.eattheseasons.co.uk/Archive/runner_beans.htm), suitable from Phase 1 onwards on South Beach.

I'm definitely going to try the Fasoulia Bzait as a side dish.

http://www.foodsubs.com/Photos/beans-romano.jpg

This is the pic from that page.....I think that these are what we call "sugar snap peas"....which I eat all the time as a dip into hummus!! :yum: You gotta cut off the long tipped end!!

[lovemyvet]

Wow! I didn't know that runners are the same as sugar snaps. Thanks!

I eat them with hummus, too! Also snow peas.

[LukeA]

http://www.foodsubs.com/Photos/beans-romano.jpg

This is the pic from that page.....I think that these are what we call "sugar snap peas"....which I eat all the time as a dip into hummus!! :yum: You gotta cut off the long tipped end!!


Runner beans are actually a type of bean similar to standard green beans actually so different than sugar snap peas. Just a different term used in a different area of the world fyi. :) Both are very tastey and nutritious though of course.

[Judynyc]

Runner beans are actually a type of bean similar to standard green beans actually so different than sugar snap peas. Just a different term used in a different area of the world fyi. :) Both are very tastey and nutritious though of course.

Thanks for the info Luke!! :thup:

Learn something new every day. :D

[2of3]

I've had some problems with the various types of beans. As when I try to log them in spark people I have to figure out what the american name for them is.

This is what I found (british term on the left):

Runner bean = green bean, scarlet runner, pole bean.
Mange-tout = snap pea, sugar (snap) pea, snow pea.
sugar snap = ??
fine beans = green beans
broad bean = fava bean

It's been a tad confusing . . .

2/3

[Judynyc]

I've had some problems with the various types of beans. As when I try to log them in spark people I have to figure out what the american name for them is.

This is what I found (british term on the left):

Runner bean = green bean, scarlet runner, pole bean.
Mange-tout = snap pea, sugar (snap) pea, snow pea.
sugar snap = ??
fine beans = green beans
broad bean = fava bean

It's been a tad confusing . . .

2/3

I guess the good news is that we are all learning the differences....some are starchy and some are not....which is what we need to know. :idea:

[lovemyvet]

Wow. Interesting. I know the British names for lots of things but mange-tout is a new one.

Now I'm confused. Snow peas and sugar snap peas aren't the same, I don't think.

[Judynyc]

Wow. Interesting. I know the British names for lots of things but mange-tout is a new one.

Now I'm confused. Snow peas and sugar snap peas aren't the same, I don't think.


No...I don't think that they are the same either...but both would be starchy in my definition as they are both peas.

[icemanjs4]

I'm going to agree - those "runner" are more likley pole beans. They're definitely not peas.

I'm still trying to figure out if the stringless sugar snap peas - if eated whole (pod and all) are still considered starchy. I think 1 cup of them has something like 35 calories and 7g of carbs - which doesn't seem starchy to me. I'll double check my bag when I go home.

[LattéLover]

WOw - this is all great info. Thanks, Demi, for posting it! IT will motivate me to try some new recipes, which always helps stay on track.

Latté

[hk-lowcarb]

Mangosteens are now in season and selling in the markets!

They are yummy & have 6-10 g of carbs in 100 g of fruit.

[2of3]

I'm still a bit confused too.

Mange-touts and sugar snaps (british terms) are similar. Mange touts are flatter (the pod) and not as sweet as sugar snaps. Both you eat the whole thing i.e. pod and all. You don't take the peas all.

They're definitely not the same.

I tend to buy mange-touts.

But if you're going to eat them raw, sugar snaps are nicer.

2/3

[Demi]

I'm still a bit confused too.

Mange-touts and sugar snaps (british terms) are similar. Mange touts are flatter (the pod) and not as sweet as sugar snaps. Both you eat the whole thing i.e. pod and all. You don't take the peas all.

They're definitely not the same.
Does this help:

http://www.thinkvegetables.co.uk/images_vegetable/342/200307080013082143.jpg

Mange tout
The fine and slender almost translucent pods of mange tout (from the French for 'eat all') contain very young tiny tender peas. The whole mange tout pod is eaten and they have a crisp texture with a flavour similar to peas. Look for bright green, crisp pods.

Mange tout can be served raw or cooked. Include raw mange tout in salads or serve with a selection of mixed raw vegetables as crudité with dips. They can be served as a side dish or included in stir-fries.

Mange tout need very little preparation, simply wash and top and tail if the ends are tough.

Mange tout can be steamed or stir-fried. To steam, place the prepared mange tout in a steamer and cook for 3-4 minutes or until just tender. Do not overcook or they will lose their flavour and crunchy texture. To stir fry, heat 1 tbsp olive oil in a frying pan, add the mange tout and stir fry for 2-3 minutes or until just tender.
http://www.thinkvegetables.co.uk/veginfo.html?cart=11777236994828&v_SKU=105602120414961


http://www.thinkvegetables.co.uk/images_vegetable/342/200307111540388283.jpg

Sugar snap peas
These are small, rounded pods, containing tiny peas. They are similar to mange tout, and the whole pod is eaten, but they are plumper. Sugar snaps have a fresh, sweet flavour and a crunchy texture. Look for bright green, crisp pods, which are full of peas but not bursting at the seams.

Sugar snap peas are served raw or cooked. Raw sugar snap peas can be added to salads. Sugar snap peas can be served simply as a vegetable accompaniment or included in stir-fries, sauces, risottos or soups.

Sugar snap peas need very little preparation, simply wash and top and tail if the ends are tough.

Sugar snap peas can be steamed or stir-fried. To steam, place the prepared peas in a steamer and cook for 3-4 minutes or until just tender. Do not overcook or they will lose their flavour and crunchy texture. To stir fry, heat 1 tbsp olive oil in a frying pan, add the peas and stir fry for 2-3 minutes or until just tender.
http://www.thinkvegetables.co.uk/veginfo.html?cart=11777236994828&v_SKU=105602553117776

[2of3]

That's what I meant. sugarsnaps are more rounded and sweeter than mangetouts.

so what are these things called in american?

2/3

[~Renee~]

Mangetouts are snow peas here in America! I kept wondering wth you were talking about, but that's definitely a picture of a snow pea :lol: Amazing how many names just one 'lil bitty thing could have!

[Demi]

From today's South Beach Daily Dish email:


Seasonal Produce: Basil

Basil is a tasty herb commonly used in Mediterranean and Asian cuisine. A flavorful addition to lean meat, whole-wheat pasta, fish, salad, and soup, basil contains calcium, vitamin A, vitamin C, iron, potassium, magnesium, and carotenoids such as beta-carotene.

Basil is grown throughout the year (it is easily grown indoors or outside as long as there is no danger of frost), though it is much more abundant during the summer months. Best of all, you can use this herb in all Phases of the South Beach Diet®.

Buying

There are many varieties of basil, all with different flavors and uses, and most markets carry it. You can purchase basil by the bunch or by the whole plant. The benefit of buying the plant is that it can continue to grow even after you've picked a few leaves. If you keep a small plant on your kitchen windowsill, you've got your own personal supply of basil! If you do buy it from the market, look for bright green leaves with no brown spots or other signs of decay. Basil can also be purchased as a dry herb, though the fresh version is much more potent.

Storing

Fresh basil should be kept in a sealed plastic bag in the refrigerator for no more than four days. It's best to leave it on the stalk until you're ready to use it.

Preparing

To use basil, first pick the leaves from the stalk and rinse well. For the most intense flavor when cooking, crush the leaves and add to soups, stews, and whole-wheat pasta. Since basil does not stand up well to heat and should not be cooked for too long, you may want to add it to a dish at the very last moment. Simply chop it coarsely and toss it in just before your food is ready. Another option is to puree basil with extra-virgin olive oil and garlic for a tasty, pesto-like sauce for seafood, poultry, and whole-wheat pasta.

[Demi]

http://www.foodsubs.com/Photos/cbutternut.jpg

This week's featured seasonal food on Eat the Seasons (http://www.eattheseasons.co.uk/index.htm) is Butternut Squash (http://www.eattheseasons.co.uk/Archive/butternut_squash.htm). The Butternut Squash is a Winter Squash, and is allowed as a starchy vegetable serving from Phase 2 onwards.

[Demi]

http://www.foodsubs.com/Photos/kale.jpg

This week's featured seasonal food on Eat the Seasons (http://www.eattheseasons.co.uk/index.htm) is Kale (http://www.eattheseasons.co.uk/Archive/kale.htm), which is suitable from Phase 1 onwards.

Kale is a very handy ingredient for seasonal eaters as it is one of the few green vegetables that is more abundant and flavourful during the coldest months of the year. It can be substituted for cabbage or spinach and makes a fine side dish when blanched and sautéed with garlic (a little soy and a sprinkling of chopped, roasted nuts is a lovely addition). It also makes an excellent ingredient in hearty, warming soups such as Scotch Broth and the traditional Portuguese dish Caldo Verde

http://www.eattheseasons.co.uk/Archive/kale.htm

From the Cook's Thesaurus:
kale = borecole = cow cabbage = kail Pronunciation: KAYL Notes: Kale is a kind of cabbage with dark green, wrinkled leaves. It's prized more for its hardiness than its flavor or delicacy, but it continues to be popular in the South, where it's often cooked as a side dish. Remove and discard the tough center stalks before cooking. Varieties include curly kale, dinosaur kale = black cabbage = lacinato kale, and the popular Red Russian kale = ragged jack kale. Substitutes: collard greens (smooth leaves) OR rapini OR Swiss chard (This cooks more quickly than kale.) OR flowering kale OR cabbage OR napa cabbage OR kohlrabi leaves OR mustard greens OR spinach (in casseroles and souffles)



How can you make kale tasty?

Stuart Jeffries
Monday October 8, 2007
The Guardian

Hailed as the new superfood, kale has six times more calcium than broccoli and spinach, high levels of antioxidants, and vitamins A, C and K. Only one problem: overcook it and it's like having your throat slimed with extremely bitter microwaved seaweed.

So how does one prepare this verdant brassica (cabbage to you and me) in a way that wouldn't make one gag? In Nigella Bites, kale features as a key ingredient in "a Spanish still life of a supper": a paprika-sprinkled chicken breast lies on a bed of boiled kale, and beneath that is a layer of cannellini beans mixed with fried chopped chorizo (go to foodnetwork.com (http://www.foodnetwork.com/) for the recipe). Nigella recommends tearing the kale roughly into pieces, boiling it in salted water for five minutes and then draining it.

Leading vegetarian food writer Rose Elliot goes along with this. "You really need to take the thick stems off first though and only when you're sure it's tender (you should be able to pierce the kale with a knifepoint) drain it. Then toss it with olive oil or butter." Don't throw the water away like a dope, but use it in a nutritious soup.

G2 cook Allegra McEvedy advises slowly braising it in a stew or soup. "It loves pork, pulses and beans," she says. A colleague, however, insists the following is the only way to cook kale: "Soften chopped onion in butter for a few minutes, tear the soft green bits of the kale off the stalks, wash them and chuck it into the pan with a lid - it should be bright green and cooked in a few minutes. The butter and onion take out any bitterness."

There are also 20 recipes available at allrecipes.com (http://allrecipes.com/) featuring this neglected but toothsome cabbage in soups, stews and pasta and even roasted. "Have kale every day," urges Elliot. "It's a wonderful food."

http://lifeandhealth.guardian.co.uk/food/story/0,,2185900,00.html

[2of3]

Personally I find pommegranates to be pretty useless as a fruit. What are you supposed to do with them? They're 50% pod and 40% seed.

2/3

[Charran]

I've started adding kale to soups. I put it in towards the end before serving when it still retains just a hint of crunch. The kids even love it.

2of3- The seeds of the pomegranate are the part I eat!

[Demi]

Pears (http://www.eattheseasons.co.uk/Archive/pears.htm) are this week's featured seasonal food on Eat the Seasons (http://www.eattheseasons.co.uk/), and are suitable from Phase 2.


Phase 2: FRUIT
(Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain
Plums - 2
Prunes - 4
Tangerines

[Demi]

From today's SB Daily Dish free newsletter:


Winter Fruits: Cranberries

Cranberries are much more than just a traditional Thanksgiving side dish. They're a tart but tasty fruit that offers many health benefits. Research has found that cranberries are a unique source of the phytochemicals (plant chemicals) known as proanthocyanidins. Studies show that these compounds prevent harmful bacteria from adhering to the lining of the urinary tract, thereby preventing painful urinary tract infections.

While frozen cranberries are available year-round, now is the perfect time to enjoy fresh, unsweetened cranberries. They're in season from September through December. You can enjoy unsweetened cranberries starting in Phase 2 of the South Beach Diet.

Buying
At this time of year, cranberries are available fresh or frozen. If you're purchasing fresh cranberries, make sure they're firm and bright red, with no signs of discoloration. If you're buying frozen cranberries, make sure they aren't packaged with added sugars.

Storing
Keep fresh cranberries in the refrigerator for up to two weeks, or freeze them in an airtight bag or container for up to a year. (Freezing is an especially convenient storage method for cranberries because they don't need to be thawed before cooking.)

Preparing
Cranberries, which are too tart to be eaten raw, become tangy-sweet when cooked. They make a vibrant holiday relish and a tasty addition to salads and home-baked, whole-grain breads. More delicious options: Add cranberries to homemade compotes, toss them in wild rice or other warm-grain salads, or combine them with other fall fruits, like apples and pears, to create delicious, fruity and whole-grain crisps. However you choose to use them, make sure you offset their tartness with other ingredients.

http://www.southbeachdiet.com/public/dailydish/dd_20071102.asp

[2of3]

I'll definitely be on the look out for the fresh cranberries in the supermarket.
I think I'm going to enjoy experimenting with them.

2/3

[sundancerk]

Thanks, Demi! My mom makes a delicious cranberry relish at Thanksgiving and Christmas that is amazing piled on top of turkey! It has a lot of sugar in it, but I'm going to experiment with using Splenda instead this holiday.

[Demi]

Brussels Sprouts (http://www.eattheseasons.co.uk/Archive/brussels_sprouts.htm) are this week's featured seasonal food on Eat the Seasons (http://www.eattheseasons.co.uk/index.htm), and are suitable from Phase 1 onwards.

One of the recipes featured is Creamed Sprouts with Chestnuts and Bacon (http://www.rivercottage.net/SeasonalRecipes/Default.aspx?artid=591&cid=152).
As someone who 'hates' Brussels Srpouts, I was intrigued to read the following:Some people think they don’t like Brussels sprouts. Try this simple and delicious concoction on them and ask them to think again. It works as a great accompaniment to the Christmas roast, be it goose or turkey or (especially) a hot, glazed Christmas ham. But it’s also a nice winter supper dish on its own.
http://www.rivercottage.net/SeasonalRecipes/Default.aspx?artid=591&cid=152
FYI, to make the recipe more SB-friendly, you could substitute the double (heavy) cream with FF cream cheese, for example.

[Judynyc]

From Today's South Beach Daily Dish:

Wild Rice, Dried Cranberry, and Walnut Stuffing (Phases 2 & 3)

Serves 8

Description
Although we call it stuffing, this colorful dish is almost too pretty to hide inside the bird. Be sure to use cranberries without added sugar, available at natural food stores. Tip: Leeks can be gritty. The easiest way to clean them is to trim off the root end, then thinly slice. Put slices in a colander and run cold water over them, separating layers with your fingers to wash away any hidden dirt.

Ingredients
4 cups reduced-sodium
chicken broth
2 cups wild rice, rinsed
1 Tbsp olive oil
2 medium leeks, trimmed, thinly
sliced and cleaned
2 large celery stalks, thinly sliced
1 cup chopped walnuts
1 cup (4 oz) dried cranberries
(unsweetened)
5 tsp chopped fresh sage
Salt and black pepper

Instructions
1. Place broth in medium heavy saucepan; bring to a boil over high heat. Stir in rice; cover and reduce heat to low. Cook 45 minutes or until the rice is tender and liquid has absorbed.
2. Meanwhile, warm oil in large heavy skillet over medium heat.
Add leeks and celery; cook 10 minutes, until softened, stirring. Transfer to large bowl.
3. Stir rice into bowl with vegetables. Add walnuts, cranberries, sage, salt, and pepper.
4. Use mixture to stuff turkey. Alternatively, coat a large casserole dish with nonstick cooking spray; add stuffing and an additional 1/4 cup broth. Bake in preheated 350°F oven for about 20 minutes.


Make-ahead tip: Stuffing can be made 1 day ahead, through step 3. Cover and refrigerate. Let come to room temperature before continuing with recipe.

Nutritional Information:
336 calories
13 g total fat (1 g sat)
86 mg cholesterol
48 g carbohydrate
11 g protein
5 g fiber
13 mg sodium



Herb Roasted Turkey Breast (Phase 1)

8-10 servings

Description
Skinless turkey breast is an excellent lean protein choice -- during the holidays and year-round. Unlike traditional roasted turkey recipes, we've added the rub to the both the meat and the skin. Since the meat is seasoned, it tastes fabulous without the skin, which is how you should eat it. Tip: To ensure a thoroughly cooked bird, stick a meat thermometer in the thickest part of the breast. The turkey is done when the thermometer registers 160°F and the juices run clear. For a moist bird, let the roast rest before slicing; this allows the juices to distribute throughout the meat.

Ingredients
3 tablespoons chopped fresh parsley
1 tablespoon chopped fresh thyme
1 teaspoon chopped fresh sage
1 teaspoon chopped fresh rosemary
1 medium shallot, chopped
Salt and black pepper
2 tablespoons extra-virgin olive oil
1 teaspoon Dijon mustard
1 bone-in turkey breast (6-7 lb), rinsed

Instructions
1. Preheat oven to 400°F. In a food processor, combine all the herbs, shallot, and salt and pepper; pulse to combine and further chop herbs. Add oil and mustard; pulse until the mixture forms a loose paste.
2. Pat turkey dry with paper towels and place on lightly oiled V-rack in large roasting pan, skin-side up. Using a sharp knife, cut and discard any extra flaps of skin. Using your fingers (and a knife, if needed), loosen skin from meat of breast. Slip half of the herb paste over each side of breast, using your fingers to spread it around. Rub remaining herb paste on turkey skin.
3. Place pan in oven, wide neck facing oven rear. Roast for 15 minutes; then rotate pan and roast an additional 15 minutes. Reduce temperature to 325°F. Roast another 45 to 50 minutes, or until the meat thermometer registers 160°F. Rotate pan 15 minutes before cooking time is over. Remove from oven; transfer to cutting board and let rest 15 minutes before carving.


Nutritional Information:
278 calories
4 g total fat (1 g sat)
153 mg cholesterol
1 g carbohydrate
55 g protein
0 g fiber
103 mg sodium

[Judynyc]

That looks great Demi....I made brussel sprouts a new way for me the other day and I have to say that it came out fabulous!! I saw it on Rachel Ray but modified it to me: Brussel Sprouts and onion

Ingredients:
1 onion finely chopped
1 pint of brussel sprouts
olive oil
5-6 garlic cloves
crushed red pepper to taste ( I use about 1 tsp)
2 slices of turkey bacon crumbled
splash of vinegar( I used raspberry)
1 tsp caraway seeds

In a frying pan, heat up the olive oil, chopped fine garlic cloves and crushed red pepper for a few minutes until the flavor is releases from the garlic, when you smell it cooking, add in the chopped onions and let it sweat until the onions are translucent.

While the onions are sweating, cut off the ends of the brussel sprouts and slice them thinly as you would a cabbage. They are mini cabbages, after all.

When the onions are done, add in the crumbled bacon, sprouts, caraway seeds and vinegar and sautee for several maybe up to 10 minutes, or until done.

This came out really yummy!! :yum:

[Demi]

Turnips (http://www.eattheseasons.co.uk/Archive/turnips.htm) are this week's featured seasonal food on Eat the Seasons, and as a root vegetable, are suitable from Phase 2 onwards.


turnip Notes: Turnips can be roasted, boiled, steamed, or stir-fried. Select small turnips that feel heavy for their size. Substitutes: rutabaga (larger and sweeter than turnips; takes longer to cook) OR kohlrabi bulbs (similar flavor) OR black radish (more pungent) OR celeriac OR parsnip OR carrot OR salsify OR daikon
http://www.foodsubs.com/Roots.html

[mssusthang]

Runner beans are actually a type of bean similar to standard green beans actually so different than sugar snap peas. Just a different term used in a different area of the world fyi. :) Both are very tastey and nutritious though of course.

I was going to say that those beans looked identical to the fresh green beans I bought at the store for Thanksgiving ...

[mssusthang]

That looks great Demi....I made brussel sprouts a new way for me the other day and I have to say that it came out fabulous!! I saw it on Rachel Ray but modified it to me: Brussel Sprouts and onion ...


I love ANY recipe with Brussel Sprouts.

I had never had a brussel sprout until I was a teenager at my friend's house ... I had always seen them on TV shows where the kids never wanted to eat them. So I always thought they were something gross. It happened to be a veggie that my mom never cooked (she cooked every other veg under the sun) ...

So when I first tried them I said "I LOVE THESE ... I'VE BEEN CHEATED ALL THESE YEARS!!" :lol:

Now my 8yo eats them with me all the time ... I sold them to her as "baby cabbages" ... she loves anything in miniature! :yum:

[Demi]

In season: purple sprouting broccoli

Vegetable gardens in some regions may still look like Narnia — new life suspended under ice and snow — but something is growing; something colourful, crisp and good for you: purple sprouting broccoli (PSB).

Compared with the densely packed green heads of standard broccoli, PSB is more “free range”, the flower heads loosely packed and the leaves well spread. Look for tender, crisp stems, rather than large, floppy ones.

Keep the cooking simple and the flavours compatible. Steam or boil for about six minutes, or cut into small pieces and stir-fry for three minutes.

PSB goes well with bacon, anchovies and garlic; with chilli, olive oil and pasta; with hollandaise or balsamic vinegar; and with soy, ginger and Chinese rice wine.

http://www.timesonline.co.uk/tol/life_and_style/food_and_drink/article729005.ece

[skippie]

Any one cook with real Ginger?

I've been thinking about trying something but not sure if I'll like it. I'm not fond of ginger snaps (cookies) that is the only thing I know of ginger. So any insight would be helpful.

I found this on the eating well web site.
http://www.eatingwell.com/recipes/collections/healthy_ginger_recipes.html?utm_source=EWHNL#desserts

Thanks. :wave:

[Judynyc]

Any one cook with real Ginger?

I've been thinking about trying something but not sure if I'll like it. I'm not fond of ginger snaps (cookies) that is the only thing I know of ginger. So any insight would be helpful.

I found this on the eating well web site.
http://www.eatingwell.com/recipes/collections/healthy_ginger_recipes.html?utm_source=EWHNL#desserts

Thanks. :wave:

I know that its used in a lot of asian dishes.....maybe look up asian recipes to see if there is somehting that you'd like to try.

I know that I like pickled ginger when I eat sushi. :yum:

[Demi]

Any one cook with real Ginger?

I've been thinking about trying something but not sure if I'll like it. I'm not fond of ginger snaps (cookies) that is the only thing I know of ginger. So any insight would be helpful.

I found this on the eating well web site.
http://www.eatingwell.com/recipes/collections/healthy_ginger_recipes.html?utm_source=EWHNL#desserts

Thanks. :wave:If you're thinking about using real ginger, you might find it this article interesting and helpful: Ginger Winner (http://lifeandhealth.guardian.co.uk/food/story/0,,2256548,00.html)

I do use it myself, and something I really like is to use it, as the article suggests, to make ginger tea :thup:

[skippie]

Thanks Demi.

I'm looking for some new spices. Time to step it up a bit and try new things.
I appreciate the link. :wave:

[Demi]

http://www.eattheseasons.co.uk/Images/watercress_60.jpg

Watercress (http://www.eattheseasons.co.uk/Archive/watercress.htm) is this week's featured seasonal food on Eat the Seasons (http://www.eattheseasons.co.uk/index.htm), and it's suitable from Phase 1 onwards.


cress Notes: This is a peppery green that's great in salads, sandwiches, and soups. It's attractive enough to make a good garnish as well. There are several varieties, including watercress, upland cress, curly cress, and land cress. Cress is highly perishable, so try to use it as soon as possible after you buy it. Substitutes: arugula OR radish sprouts OR tender spinach leaves OR nasturtium leaves OR young dandelion greens OR Belgian endive OR purslane
http://www.foodsubs.com/Greensld.html

[Demi]

http://www.eattheseasons.co.uk/Images/crab_60.jpg

Crab (http://www.eattheseasons.co.uk/Archive/crab.htm) is this week's featured seasonal food on Eat the Seasons (http://www.eattheseasons.co.uk/index.htm), and it's suitable from Phase 1 onwards.


Phase 1 Foodlists:

SEAFOOD
All types of fish and shellfish
Water-packed tuna and other canned fish
Salmon roe
Sashimi

[skippie]

Thought this needed a bump up. Great info here.
With spring here now our first to hit the farmers market is asparagus. And wild mushrooms.

Eating in season is cheaper, and fresher always tastes the best.

Here's to healthy eating. :yum: :yum:

[Demi]

http://www.eattheseasons.co.uk/Images/courgette_60.jpg

Courgettes (aka zucchini) (http://www.eattheseasons.co.uk/Archive/courgettes.htm) are this week's featured seasonal food on Eat the Seasons (http://www.eattheseasons.co.uk/index.htm), and they are suitable from Phase 1 onwards.

Don't forget to check out the recipes! Some great ideas there.