Sunday, December 20, 2009

Santa's Adopting a Healthier Lifestyle, How About You?

Adopting a Healthier Lifestyle

How About You?

We all know how important it is to eat right and exercise; some people are better than others at fitting exercise into their daily routine. Statistics reveal that
in just the past 20 years, there has been a dramatic increase in obesity throughout the United States.

According to the Centers for Disease Control and Prevention, the only state in 2008 that had a prevalence of obesity less than 20% was Colorado. Thirty-two states showed a prevalence of equal or greater than 25%. Alabama, Mississippi, Oklahoma, South Carolina, Tennessee, and West Virginia had a prevalence of obesity equal to or greater than 30%.

Why should we care?
An obese population means more health problems and potential consequences from obesity, such as the increase of type 2 diabetes mellitus. Unless we reverse this trend, diabetes alone could become a major public health crisis.
Can we reverse
the obesity trend across America? Time will tell -- I sure hope we can.

Healthy Santa
Simple physical activity and exercise can reduce your and your family's risk of premature mortality, in general, and of coronary heart disease, hypertension, cancer, and diabetes mellitus. If Santa can do it, we can too! Just don't forget to get a medical check up first and get your Doc's okay.

Enjoy this humorous Santa's Boot Camp video, which was
made a few years ago courtesy of the Ministry of Fun Movies on YouTube. The message is timeless:
Whatever your inspiration, incorporate exercise and physical activity into your lifestyle!

Happy Holidays from GardenCuizine
Best Wishes for a Happy,
New Year

Related Links
CDC U.S. Obesity Trends

American Heart Association Overweight and Obesity – Statistics

Copyright © 2009 Wind. All rights reserved.

Thursday, December 17, 2009

GardenCuizine Recipe: Healthy, Homemade DOG Treats

All Natural
Healthy, Holly DOG Treats
with Peanut Butter and Molasses!
Low Fat, Low Sodium

Today, a member of the Food and Culinary Professionals Group of the American Dietetic Association asked me if I had a recipe for healthy, homemade Dog biscuits. Hmmmm, I thought...of all the recipes and baking that I do, I really didn't have a tried and true recipe for dog biscuits. Usually we cheat and
purchase store-bought.

After quickly looking at the ingredients on the box of our dog Holly's favorite dog biscuits, I whipped up this recipe for a quick and easy homemade version. When you make dog treats at home, you control the quality of and exactly how much of each ingredient your pet will get.  

Note that on the package of store-bought pet treats, FDA pet product labels are different than people food nutrition facts labels. For example, a box of dog biscuits lists ingredients in the order of predominance by weight and may show Guaranteed Analysis of crude fat, protein and fiber percentages.

Holly responded to her invitation to be our taste tester with a series of happy barks before devouring her doggie samples. Watching Holly lick her chops and bark for more was her approval that dogs will love these healthy, all natural treats!

Holiday Fun

Don't leave out your friends! Healthy, Holly Dog Treats make a fun gift to bring to a Holiday or dinner party of dog loving friends. Baggie up the fresh baked treats after they have thoroughly cooled and be sure to clearly label them as DOG treats with peanut butter.

Bow-Wowzer Gift
Doggie treat jars can be purchased at discount stores. They make a thoughtful gift when filled with healthy dog treats and decorated with festive ribbon and a homemade gift card.

For families and friends with peanut allergies, be sure to let them know the ingredients, or omit the peanut butter and substitute SoyNut Butter.

Putting it all together
Yields: approximately 4 dozen, 2 inch (5cm) treats
Preheat oven to 350
° F (177° C)

2 1/2 cups (312g) unbleached white whole wheat flour
1/2 cup (40g) quick cooking rolled oats
1 Tablespoon (10g) milled flax seeds
1 Tablespoon (4g) nonfat dry milk
1 Tablespoon Brewers yeast (optional - adds minerals, B vitamins, protein and fiber)
1/2 teaspoon (2g) baking powder
1/4 teaspoon (1g) baking soda
1/4 teaspoon (3g) salt

2 eggs
1/4 cup (59g) water
1/4 cup (65g) peanut butter (we use natural, no salt)
1/4 cup (54g) canola oil
1/3 cup (112g) black strap molasses

  • In a bowl, whisk together all the dry ingredients, set aside
  • In another, main mixing bowl - mix together the peanut butter and oil; add the eggs
  • Beat in the molasses and water
  • Add the dry ingredients and mix until blended
  • Divide the dough in half, forming even balls with your hands. Flatten them into round disks and wrap in clear wrap
  • Refrigerate for a few hours or overnight before using
  • Roll out the dough just like people cookies and cut out using cookie cutters -- have fun! They all don't have to be dog bone shaped; Holly loves all shapes, especially dogs and cats
  • Place on foil lined baking sheets (no need to oil or spray)
Bake for 12 minutes. Remove and cool, leaving on baking sheet. Turn the dog biscuits over and bake again for another 8-10 minutes. This will make the cookies harder and more crunchy, similar to twice-baked biscotti cookies. 

GardenCuizine Nutrition Analysis: based on USDA Nutrient data for people
Serving size 1 biscuit (1/48 of recipe, 13g): calories 46, calories from fat 19, total fat 2g (3%DV), saturated fat 0, trans fat 0, cholesterol 9mg, sodium 29mg (1%DV), total carbohydrate 6g, dietary fiber 1g (3%DV), sugars 2g, protein 1g 

Photos and recipe Copyright © 2009 Wind. All rights reserved
.Rev. 11/18/11

Wednesday, December 2, 2009

Unknown Cats in your Garden?

Unknown Cats in your Garden?
If the unknown cats in your garden are not your own or your neighbor's, it is likely they are neighborhood feral cats. I was shocked to find feral cats in our backyard garden. And now that my family and I are aware of them, we see feral cats everywhere.

Maryann Mott, of National Geographic News reported in 2004, that according to feline experts, there were 70 million feral cats living in the United States. Today, 5 years later, we know the estimate would be even higher. Mott suggested the high feral cat population was due to weak efforts in controlling populations, and the fact that cat's reproduce so fast.

After finding -- not one, but four -- feral cats in our home garden, I was inspired to write the story, 'Tango the Garden Cat'.

Tango, the Garden Cat part 3: Home for Christmas
'Tango the Garden Cat' is a 3-part mini-series. The third and last part of this feral cat garden story, 'Home for Christmas', will be published December 23, 3009
on the website of Dave's Garden. You can read the story that day or you can find the story anytime after that on Dave's Garden, or by an online search (Google, etc).

What can you do to help feral cats in your community?
Trap, Neuter, Return (TNR). TNR has been shown to humanely reduce unwanted feral cats. Learn more from this informative video presented by The Humane Society of the United States.

Read Tango's Story
Tango the Garden Cat part 1: Tango Arrives by Diana Wind
Tango the Garden Cat part 2: Tango's Garden Adventure 

Tango the Garden Cat part 3: Home for Christmas

Related Links:

Keeping cats out of gardens and yards, Neighboorhood Cats
The Humane Society
Effectively Managing Feral Cats DVD,
The Humane Society
Alley Cat Allies
Managing a feral cat colony, Neighborhood Cats
U.S. Faces Growing Feral Cat Problem by Maryann Mott Carol Moore, ARTIST for the Tango mini-series

Video by The Humane Society of the U.S.
Trap-Neuter-Return (TNR) is a strategy for improving the lives of feral cats and reducing their numbers.

Thursday, November 26, 2009

GardenCuizine Recipe: Cranberry Acai Jelly

Whole Berry
Cranberry ~Açai Jelly

--> -->Fresh whole berry cranberries line the markets during the holiday season of Thanksgiving and Christmas. Cranberries freeze great, making November and December a good time to stock up on whole cranberries. Cranberries can add nutrition to your meals throughout the year.
This year, our fresh whole cranberries were purchased at Wegmans at one of their South Jersey locations. The berries we happened to buy were from Cranberry Connections, a Joesph J. White corporation. White's Cranberry farm is located in South Jersey's Pine Barrens and is on the National Registry of Historic Landmarks.

Cranberry Health Benefits
Fruits, especially berries, provide high quality phenol antioxidants.[1] Phenol antioxidants protect low density lipoproteins (LDL-the bad cholesterol) from oxidizing. Why is this good? One reason is that when LDL gets oxidized it can lead to foam cells that build up (along with other cellular matter) in the subendothial space of blood vessels, contributing towards atherosclerosis and heart disease.
Interestingly, cranberries are not ranked among the top in U.S. per capita consumption. According to the USDA, the top three consumed fruits with phenol antioxidants are Bananas, Apples and Grapes; even though the top three fruits highest in phenol antioxidants are: Cranberries (#1), Pears, and Red Grapes.
Cranberries have other health benefits too; they have flavonoids, Vitamin C and naturally
occurring proanthocyanidins.

ProanthocyanidinsCranberry juice and products are known to help maintain urinary tract health. The majority (80-90%) of all Urinary Tract Infections (UTI) are caused by E. coli bacteria. Individuals with diabetes are more susceptible to UTI infections. Cranberries help this condition by their proanthocyanidins that contain strong bacterial anti-adhesion properties. Proanthocyanidins keep the bacteria from adhering to cell walls in the bladder.

--> Cooking with whole CranberriesWhole cranberries are tart and are usually prepared with an added sweetener. Cranberries are excellent for juices, as well as in side dishes, sauces, muffins, breads, pies, tarts, fruit crisps, cobblers and the all American favorite -- cranberry jelly. Cranberries are naturally high in pectin, which is why added pectin is not required in homemade cranberry jelly.

For something different and to add even more nutrients to Cranberry jelly, I added freeze-dried
Açai berry powder, which you can find in health food stores and gourmet markets.
For the best table presentation, pour the cooked liquid mixture directly into your chosen serving dish. The cranberry jelly gels directly in the serving dish. We have a favorite glass dish that I use, that I would not want to see crack from heat stress, which is why it is important to let the hot jelly cool a few minutes before transferring.

Putting it all together
Yields: 735g, (approximately 2 1/4 cups) serves 12

12 oz (1pkg, 336g) whole berry Cranberries
3/4 cup (150g) Sugar
1/2 cup (118ml) Mango nectar or Orange juice
1/2 cup (118ml) Water
Orange zest from 1/2 orange, or 2T minced candied orange peel

6 grams organic

--> Açai powder

This recipe is fast and easy and is best made a day in advance for optimum gelation.

  • Wash and strain the berries
  • In a small stock pot add all the ingredients except the Açai powder. Over high heat, stir to incorporate. When the mixture begins to boil, reduce heat to medium.
  • Cook on medium heat for 15 minutes, stirring occasionally. The berries will burst open as they cook. Sometimes, I squish some of the berries on the sides of the pot with a wooden stirring spoon. When the mixture appears to be a desirable texture, turn off the heat.
  • Stir in the
-->Açai powder. Do not stir after this point.
  • Before transferring to your serving container, set aside to cool for 7-10 minutes (not much longer or it will set up)
  • Pour into serving bowl, allow to cool unrefrigerated
  • When no longer steaming hot, refrigerate overnight or until well chilled and set
  • GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
    Good Source: Vitamin C
    1/12 of recipe, serving size: 61g, Calories 69, Calories from fat:2.9, total fat: 0.3g (0%DV), Saturated fat: (0%DV), Omega-3 FA:10mg, Omega-6 FA:64mg, Vitamin C ~7mg (~12%DV), Sugars: ~14.g, Dietary fiber: ~1.3g (~5%DV)
    Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
    Copyright © 2009 Wind. All rights reserved.

    Related Links:

    -->Superfruit ~ Acai Berry, Euterpe oleraceaAbout Joseph J. White Cranberry Farm
    Classic Cranberry Orange Relish

    -->Ocean Spray® Cranberry Recipes
    USDA Database for the Proanthocyanidin Content of Selected Foods

    [1] Vinson J.A., Su X., Zubik L., Bose P; Phenol Antioxidant Quantity and Quality in Foods: Fruits, J. Agric. Food Chem. 2001, 49, p 5315-532


    Saturday, November 7, 2009

    GardenCuizine Recipe: Healthy Borscht

    Healthy Beetroot Borscht

    Beets (Beta vulgaris) are easy and fun to grow, with excellent heirloom and hybrid beet cultivars to select from. We've only tried 'Chicago Red' so far, a typical all-purpose, red beet. Next season I hope to try Italian heirloom 'Chioggia (Bassano)', a jazzy, two-toned, red and white striped variety that arrived in the U.S. before 1865.

    My favorite photo with beets was featured in my first Dave's Garden article, 'Mommy, look what I picked...'. Little Michalah shows off her bountiful harvest of fresh beets that she helped dig up with her Grandmother.

    All parts of the beet can be used in recipes. Beet greens can be added to soups or sauteed. Beet leaves are a bit thick to add raw to salad, but taste good when picked young and tender or sliced thin enough. Beet roots can served many ways, including in juice bar drinks, pickled, shredded raw, cooked and diced on salads. Beets are the star in borscht -- a more sweet than sour soup.

    Beetroot borscht can be served hot or cold, but is truly a comfort foot when served hot with a side of wholegrain bread.
    Borscht is a favorite in many countries including Lithuania, Russia, Poland, Ukraine and Romania. Poland, borscht (barszcz) is made with dumplings and parsnips. Ukrainian recipes often add potatoes. Romanian borscht (borș) includes fermented bran in the broth base. Your borscht can include meat, potatoes, parsnips, beans, bay leaves, lemon juice, vinegar or whatever your fancy.

    You'll see in my soup recipes, unless the soup is a meat flavored soup, I prefer veggie bases
    made on the spot from carrots, celery, onions, fresh herbs and spices. The flavors are always delicious, and your vegetarian family and/or friends can enjoy it too!

    GardenCuizine's borscht is nutritious, low-fat and on the lighter side, making it a nice accompaniment to a full course meal.
    A few tips about this recipe
    • Don't stress out or get hung up with measuring ingredients. Soups are not an exact science like baked goods -- a bit more or less will not ruin the recipe.
    • Our garden was a hot pepper factory this summer! Hot peppers make a tasty addition to borscht. If you don't have any hot peppers around, season to taste with a little hot sauce. Adding just enough hot spicy flavor is a great way to trick your taste buds into enjoying lower sodium foods.
    • I used regular canned tomato sauce in this recipe, rather than salt free. It's the main contributor of sodium in this soup. You won't need to add additional salt.
    • Fresh dill lends itself to freezing well. Rinse it and place it in an airtight baggie in the freezer and use as needed. It will stay green and will always be available for recipes when needed.
    • Use the beet cooking liquid in your soup to avoid losing water soluble vitamins and nutrients, such as: thiamin (vitamin B1), riboflavin (vitamin B2), niacin, vitamin B6, folate, biotin, pantothenic acid, and vitamin C.
    Putting it all togetherYields: a healthy pot full! 10 Servings

    3 large (or 4, 2-inch) fresh beets

    10 cups water (approximately 8 cups beet cooking liquid and 2 cups water)
    1 Tablespoon Olive Oil
    1 cup (128g) chopped carrots

    1 cup (160g) chopped onions

    1 cup (101g) chopped celery
    1 small hot pepper (or hot sauce to taste)
    1 teaspoon (1 clove) minced garlic
    1/2 green cabbage (454g), sliced thin8-ounce can tomato sauce
    2 Tablespoons sugar (optional)
    1/2 teaspoon black pepper
    1 Tablespoon fresh dill

    1/4 cup chopped fresh parsley
    sour cream, plain yogurt or creme fraiche
    fresh dill or parsley for garnish

    • Rinse off the beets and cut of the greens, save them for future use in other recipes. Place the beets in a large (non reactive) stock pot and cover them with water. Bring to boil, cover and simmer for 45 minutes or until tender when pierced. Turn the heat off and let the beats sit in the hot water while you work on the rest of the prep.
    Reminder: save the beet cooking liquid for the soup
    • Chop carrots, celery and onion, set aside
    • Save the beet water for the borscht. Take the beets out of the hot water using tongs and let cool off in a bowl
    • In another large soup pot, on medium heat, add the oil. When the oil is hot, add the chopped mirepoix (carrots, celery, onion) and the hot pepper. Let cook for 5-10 minutes. While this is cooking, return to the beets.
    • Peel all the beets. The skins easily rub off cooked beets with your fingers.
    Toss the beet skins in your compost pile!
    • Dice half of beets, set aside
    • Puree the remaining beets with 2 cups of the beet water. You can do this in a blender or in a deep pot (to avoid getting beet juice splashed on yourself) using a hand held submersion blender (one of my favorite kitchen tools). Return to your cooking veggies...
    • Stir in garlic and dill
    • Add sliced cabbage, continue to stir, cooking down for another 5-10 minutes
    • Add tomato sauce, save the can
    • Refill the 8oz. tomato sauce can two times with water and add it to the pot.
    • Add beet cooking water to the pot too. Note: when beets boil some sediment settles to the bottom of the pot. Try not to add that part.
    • Add more water to the soup pot if you think it needs more liquid
    • Add sugar and black pepper
    • Stir, cover and simmer until all the ingredients are tender
    • Stir in fresh parsley
    • Serve with a dollop of sour cream, yogurt or creme fraiche
    • Garnish with a fresh sprig of parsley or dill
    Related Links:We Got the Beet Dave's Garden article by Tamara Galbralth

    GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
    Excellent Source: Vitamin A, Vitamin C, Vitamin K
    Good Source: Dietary Fiber, Folate, Manganese

    1/10 of recipe, serving size: 380g (~1cup), Calories 60, Calories from fat: 13, total fat: 1.5g (2%DV), Saturated fat: 0.2g (1%DV), Omega-3 FA ~13mg, Omega-6 FA ~190mg, Vitamin A 2449IU (49%DV), Vitamin C 26mg (43%DV), Vitamin K ~41mcg (~51%DV), Cholesterol 0mg, Sodium 152mg, Dietary fiber: 3g (13%DV), Protein: 2g (3%DV), Folate: ~65mcg (~16%DV)%DV), Manganese: ~0.2mg (~12%DV)

    Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

    Nutrition Label courtesy of
    Photo and Recipe Copyright © 2009 Wind. All rights reserved.

    Saturday, October 31, 2009

    GardenCuizine Recipe: Halloween Deviled Spider Eggs

    Deviled Spider Eggs
    I have seen some fascinating spiders and webs in the garden, especially Orbweavers (Argiope). These spider deviled eggs were inspired by a recipe in Sunset Magazine and were created for a devilish Halloween appetizer. They can also be prepared without the spider olive décor, and served as classic deviled eggs.
    You will love this recipe for healthy deviled eggs with ZERO saturated fat and LOW, practically zero cholesterol. That’s right, these hard cooked eggs are LOW in cholesterol with absolutely ZERO saturated fat. Regular deviled eggs, even if made with low fat mayonnaise, would contain saturated fat and over 100mg of cholesterol!

    How can these healthy deviled eggs be possible? Get rid of the yolks. Chickpea hummus is the perfect color and a healthy alternative for the egg yolks that are notoriously high in cholesterol. Hummus can be easily made from scratch at home, or is readily available at the market. I used a commercial mild garlic flavored hummus for this recipe.
    6 eggs
    1 cup hummus
    1 Tablespoon sour cream
    ½ teaspoon curry powder
    ¼ teaspoon turmeric
    ¼ teaspoon dried mustard
    Sprinkle Hungarian paprika
    Olives for spiders
    Salt and fresh ground black pepper to taste

    Putting it all together

    • Hard boil the eggs, cool and peel. Slice the eggs in half and dispose of the yolks.
    • Season the egg whites with salt and pepper
    • In a small mixing bowl mix the remaining ingredients and fill the egg white halves.
    • Sprinkle the tops with Hungarian paprika
    • decorate with sliced olives to make a spider design as shown
    I used olives (with pits) that come in different colors, rather than canned black olives. Actual spiders (arachnids) do come in all colors. And just fyi, they have 8 legs.

    Happy Halloween!
    GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values 1/12 of recipe, serving size: 38g, Calories 44, Calories from fat: 18, total fat: 2g, Saturated fat: 0g, Cholesterol 0.5mg, Sodium 106mg, Dietary fiber: 1g, Protein: 3g, Folate: 18mcg (4%DV), Riboflavin: 0.1 mg (5%DV), Manganese: 0.2mg (8%DV), Selenium: 4mcg (6%DV)

    Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

    Copyright © 2009 Wind. All rights reserved.

    Sunday, October 18, 2009

    GardenCuizine Recipe: Antioxidant Pomegranate Smoothie

    Antioxidant Pomegranate Smoothie

    Pomegranates arrive on the scene in U.S. markets during the months of September and October. Pomegranates
    (Punica granatum L.) offer nutrition high in antioxidants; they are considered a superfruit and functional food.

    Functional foods offer health benefits to the body.
    In a study by researchers from the Center for Human Nutrition at the University of California-Los Angeles' David Geffen School of Medicine, Pomegranate juice was shown to have the highest antioxidant content, activity and protective benefits of eight different beverages tested.

    Pomegranates are loaded with seeds that can be eaten straight out of a cut in half pomegranate. The seeds can also be scooped out and added as a nutritious garnish to entrees, desserts or atop healthy garden salads. Don't be intimidated by how to use them. The edible, juicy seeds are delicious and easy to use in a fruit smoothie.

    Harry and I made up this Pomegranate smoothie recipe using Pom seeds. We found the seeds left crunchy fibrous bits at the bottom of our glasses, so we recommend straining the seed pulp.

    Freezing Fruit
    Do you have extra fruit that is getting overripe on your counter top or in your refrigerator? Rescuing, overripe, extra bananas and fruits can be easily done by freezing them for later use in recipes.
    Try frozen berries or banana in this pomegranate smoothie recipe for a healthy treat that company and kids love.

    Bananas are super easy, and can be frozen right in their peels. When you are ready to use them simply allow the bananas to soften for a few minutes before peeling. Frozen fruits add a nice chill and viscosity (thickness) to fruit smoothies, not to mention additional flavor and nutrition.

    Putting it all together

    Serves 4


    3 cups (735g) plain or vanilla low fat yogurt (or soy, non-dairy, yogurt)

    1 (4 inch, 282g) pomegranate

    1/2 (60g) ripe banana (frozen even better)

    1/4 cup grape sauce* (or
    1-2 Tablespoons honey or agave syrup)

    • Cut the pomegranate in half, save a few seeds for garnish if desired. Scrape out the remaining seeds into a blender, blend the seeds
    • Strain, return strained pomegranate juice to blender
    • Add the rest of the ingredients, blend thoroughly
    • Pour into glasses and serve
    Serving Suggestion for company
    Serve in special glasses on doily lined plates. Garnish with 3 pomegranate seeds per smoothie with a sprig of fresh mint on the side.

    * Smoothies are a great way to use and enjoy ungelled grape jelly (sauce)! Honey or Agave nectar will work just as well. Grape sauce is one of those ingredients not often on hand. It was added for flavor and sweetness from grape jelly we had that did not gel, an event that inspired me to write the article: 'Beginners Guide to Making Jam or Jelly'. Check it out on: Dave's Garden.

    GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values, dairy
    Excellent Source:
    Protein, Vitamin C, Riboflavin, Calcium, Phosphorus

    Good Source:
    Dietary Fiber, Vitamin K, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Magnesium, Potassium, Zinc, Selenium

    Serving size: 290g, 1/4 of recipe: Calories: 283; Calories from fat: 28; total Fat: 3g (5%DV); Saturated Fat: 2g (8%DV); Trans Fat: 0g; total Omega-3 fatty acids: ~22mg; Cholesterol: 9mg (3%DV); Sodium: 130mg (5%DV); Potassium: 637mg (18%DV); Total Carbohydrate 56g (19%DV); Dietary Fiber: 3g (14%DV); Sugars: 47g; Protein: 10g; Vitamin C: 12mg (20%DV); Calcium: 326mg (33%DV); Vitamin K: 12mcg (15%DV); Riboflavin: 0.4mg (25%DV); Folate: 52mcg (13%DV); Selenium 10mcg (14%DV); Zinc: 1.8 mg (12%DV)

    Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

    Related Links:

    This recipe submitted to 2009 recipe contest!
    Pomegranate Punica granatum L. Cultivars and information; Purdue University Department of Horticulture and Landscape Architecture
    Functional Foods Fact Sheet: Antioxidants ~ Int’l Food Information Council

    Anthocyanins and Human Health: by Mary Ann Lila; J Biomed Biotechnol
    Fruits & Veggies

    Nutrition Facts Label courtesy of
    Copyright © 2009 Wind. All rights reserved.

    Friday, October 9, 2009

    What’s Cooking at the Academy of Culinary Arts: Vegetable Sushi

    Garden Vegetable Sushi
    This video features Chef Bruce Johns from my alma mater, with a recipe from the Academy of Culinary Arts in NJ. Chef Johns demonstrates how easy and fast it is to prepare Garden Vegetable Sushi Maki. Maki is sushi rolled in nori (seaweed) that is served cut into bite size portions. Maki sushi does not contain raw fish and can be served as a delicious, low fat, healthy appetizer or light bite.

    Putting it all together
    You will need:
    • Nori (dried seaweed)
    • Rice (preferably brown)
    • Rice wine vinegar
    • Sugar
    • Garden vegetables
    • Fresh herbs of your choosing
    • Wasabi paste
    • Pickled ginger
    • Soy sauce (reduced sodium)

    You will also need a sushi mat to roll the sushi, but can use clear wrap or a clean dish towel if you don't have one. Sushi mats, wasabi (horseradish paste), and nori can be found in Asian Markets, some Natural Food stores and usually in Asian sections of most supermarkets. Nori is available toasted or un-toasted, and tastes best toasted. Un-toasted nori has a slight chewy texture. To toast nori, place it on a baking sheet and briefly heat it in a 300°F (150°C) oven for approximately 5 minutes, or if you have a gas stove, hold the nori with tongs and pass it over the flame until it turns green in color.
    • For best flavors, Chef Johns precooks garden vegetables over dry heat. He roasts red peppers and grills carrots, yellow squash and zucchini before incorporating them into the sushi roll.
    • White sushi rice can be substituted with organic, short grain, brown rice.

    Once you get practice with the technique, you can become quite creative, varying your selections for filling ingredients and combination's.
    Favorites in our house include: Kappa maki (cucumber rolls) and California rolls (crabmeat, avocado, cucumber). Have fun!

    Related Links: Sushi Recipes and information
    Maine Coast Sea Vegetables: Toasting Nori
    Academy of Culinary Arts: NJ Culinary School

    Copyright © 2009 Wind. All rights reserved.