Low Carb Cactus Salad #GardenCuizine #Nopales @EatRight #diabetes #prediabetes #preventdisease

Low Carb
Cactus (Nopales) Salad

with Cilantro-Lime dressing

Nopales (Nopalitos - chopped, cooked cactus pads) provides dietary fiber along with antioxidants and lots of other healthy nutrients. Prickly Pear Cactus has even been shown to lower blood glucose in people who are diabetic, which I find very interesting since I work with adults and kids with pre-diabetes and diabetes. 

We cooked cactus for the first time on Super Bowl Sunday for use in this simple Mexican salad. The salad tasted so good it didn't last long in our house. Leftover salad was enjoyed wrapped up in warm corn tortillas for lunch the next day.

Have you ever tried it? I wondered what cactus would taste like. After reading posts that cactus tasted similar to green beans, I wasn't sure I'd like it. I'm not a big green bean fan. I was pleasantly surprised how good it was. Nopalitos didn't really have a distinct flavor; the texture was tender-crisp, similar to asparagus. 

This recipe was inspired from a Tender Cactus Salad recipe posted online from McCormick. The recipe does not call for avocado, but some people I've spoken with tell me that they make their cactus salad with avocado in it. 

The Mexican market where we found Nopales was sold out of Mexican oregano, so I made it without oregano; it tasted good. I imagine it would be even better with the traditional herb. I didn't substitute Italian oregano because Mexican oregano is not the same. 

We've grown Italian oregano for years; now, I look forward to growing Mexican oregano. 

When you try Prickly Pear Cactus, let us know how you liked it and how you prepared it. Here is my recipe:

Serves 6
Ingredients
1 1/2 cups cooked Nopales (2 Prickly Pear Cactus pads)
3/4 cup diced fresh tomatoes
1 cup crumbled Queso Fresco* Mexican cheese
1/3 cup chopped onion
2 Tablespoons chopped fresh cilantro
1/4 cup fresh squeezed lime juice
1/8 teaspoon (tsp) salt
pinch fresh ground black pepper
1 tsp Mexican Oregano

Putting it all together
Cook Nopales: refer to below link on how to prepare cactus for cooking: slice prepared cactus pads. Add to soup pot and fill with water. Bring to a gentle boil and cook 25 minutes. Drain, saving cactus (juice) liquid for other recipes.

Combine cooled cooked cactus and remaining ingredients. Let sit room temperature before serving for flavors to blend. Stir a few times before serving. Refrigerate leftovers.

Enjoy!
* Queso Fresco is an unaged mild cheese that can be found in a Mexican market.  
Excellent Source: Vitamin C* 
Good Source: Protein and Calcium

GardenCuizine Prickly Pear Salad Nutrition Facts: this information is based on the only USDA Nutrient Data for Cactus Pears. *The green cactus paddles may not be as high in vitamin C as the pear buds.
1/6 of recipe (107 g): 84 calories, total fat 5g, saturated fat 3g, trans fat 0, cholesterol 11mg, Sodium 210mg (9% DV), total Carbohydrate 6g, dietary Fiber 2g (8% DV), sugar 1g, Protein 5g, Vitamin C ~12.9mg (~22% DV), Calcium 135mg (13% DV), Magnesium ~36.8mg (~9% DV)

Related Links
Preparing Nopales
Oregano: Mediterranean and Mexican
Photo and blog post Copyright(C)Wind. All rights reserved.

@Eatingsoulfully Preparing Nopal Cactus for salad #GardenCuizine #MexicanCooking #Diabetic #Nopales

Preparing Nopales
Prickly Pear Cactus

Ingredients 
Fresh Prickly Pear Cactus pads

I knew I wanted to cook nutritious Prickly Pear Cactus after reading Constance Brown-Riggs' article about it's health benefits in Today's Dietitian magazine. Our first recipe was a Cactus Salad. This popular Mexican dish tasted better than you may think! But, finding the cactus may be a little tricky.  

First, we went to our local ShopRite. They only had Cactus Pears, which is the fruit of the Prickly Pear Cactus. Then we tried Wegman's, another supermarket. One of their produce guys told us they have not carried Nopales since October. I asked him if it was a seasonal item; he said he didn't think so. I did a quick search for local Mexican markets on my iPhone... we took a short drive and found it at Mi Ranchito in Moorestown, NJ - success!

We lucked out, the moist, green paddles were already prepared and ready-to-go in plastic baggies with 4 paddles per baggie. The cactus was in the stores refrigerated section next to a batch of fresh cilantro. 

To prepare Prickly Pear Cactus pads, carefully trim the thorns off and slice off the nubs too. To do it, run your chefs knife along each side; then trim around the outer edge (see above photo).

Cactus can be cooked several ways. One way is to brush each side with olive oil, season with salt and pepper and grill. We cut ours into bite sized pieces and boiled it for use in Cactus Salad. The cooking liquid reminded me of Aloe Vera juice so I saved it to add to smoothies. Even Mom loves this high fiber nutritious food. 

GardenCuizine Cactus recipes coming soon....

Related Links
Dynamics of Diabetes: Prickly Pear Cactus 
Cactus Pears

Blog post and photo Copyright (C)Wind. All rights reserved.

Creamy Cilantro Lime Salad Dressing #GardenCuizine #healthy #recipe

Cilantro Lime Salad Dressing

People seem to have a love or hate relationship with cilantro. Personally, I find more people love this cilantro dressing than dislike it. The flavors of fresh cilantro and lime pair perfectly with a Southwest Salad topped with avocado, black beans and corn like the one we just made at our Inspira Health Network healthy cooking class on Summer Salads.


Yields 9 one-ounce servings 
Ingredients
Juice of 3 limes
1 cup Cilantro, lightly packed
1/2 cup plain low fat Greek yogurt
1/4 cup olive oil
1 small garlic clove, peeled
1/4 teaspoon cumin
1/8 teaspoon salt

Putting it all together

Combine all ingredients in a blender. Mix until well blended. Pour into a serving container - I like to use a jelly jar. Store in refrigerator until ready to serve.

Enjoy! 

GardenCuizine Nutrition Data: Cilantro Lime Salad Dressing: 
Good Source Vitamin C
Low Sodium, Low Saturated Fat
One ounce: 68 calories, total fat 6 grams, saturated fat 1 gram, Vitamin C 10% DV
Related Links
Coriandrum sativum About Cilantro - Missouri Botanical Garden
Blog post and recipe Copyright (C)Wind. All rights reserved.

Homemade Jersey Tomato fresh Garden Salsa #canning #recipe #GardenCuizine

Homemade Jersey Tomato Salsa

Who had time to blog recipes and photos during peak tomato season? Not I, so save this recipe for next fall harvest season when you have boku tomatoes ripening so fast that you can't possibly eat them all. Salsa also makes good use of affordable, fresh locally grown tomatoes from your farmers market. 

No such thing as too many tomatoes!

1. Share tomatoes your local food bank
2. Give away tomatoes to family and friends 
3. Preserve tomatoes by making pasta sauce, hot sauce, ketchup or salsa.

We decided to make several batches of salsa this year since we were still stocked with several jars of "Harry's Hot Sauce." We've been making homemade salsa for years now. It's always such a treat to have, especially during the Winter and even early Spring, before tomatoes are ready to harvest. Salsa can be enjoyed so many ways - think beyond chips. We like it as a condiment over scrambled eggs, fish, tacos or bruschetta.

This salsa recipe was inspired from a Cooks Illustrated version that uses Lime Juice and Cilantro. Those flavorful ingredients work for us, feel free to change it up to your liking; just remember not to skimp on added acid for food safety reasons.

Ingredients 
5.5 lbs (~2,480g) Jersey tomatoes (about 6 large)
2-3 jalapeno peppers or other hot peppers of choice
1/2 cup (116ml) lime juice
1 medium (174g) red onion
1 bunch scallions 
1 cup fresh cilantro
1/4 cup (59ml) olive oil 
2 tablespoons minced fresh garlic
2 tablespoons vinegar
1/2 teaspoon salt
1/2 teaspoon ground black pepper

 

 Putting it all together

• Chop and let tomatoes drain in a large colander; drink the tomato liquid or use it in soup or other recipes - don't waste it! Water soluble nutrients like vitamin C leech out into the tomato liquid. In our batch the tomato liquid measured 356g; yours will vary depending on how juicy your tomatoes are.
• Chop 1 cup of cilantro leaves; set aside.
• Seed and chop the jalapenos or other hot peppers; set aside.
• Gather up the remaining ingredients. 
• Add all the remaining ingredients to the chopped, drained tomatoes. Stir to combine - serve immediately or refrigerate for later. 

To preserve by using water process canning method:

• Stir in 2 teaspoons citric acid powder
• Heat entire contents and simmer 10 minutes. Ladle hot into sterilized canning jars and process following USDA's Guide to Canning Tomato Salsa (link below).  
• Recipe yields 5, 8-ounce jars.

GardenCuizine Nutrition Analysis coming soon... we know tomatoes are a good source of Lycopene and Vitamins A and C!
Related Links
Time for Tomatoes - Fresh Talk check out my interview with Cheryl Sternman Rule
Canning Salsa Safely
USDA Complete Guide to Home Canning Tomato Products

Recipe, photos and blog post Copyright (C)2012 Wind. All rights reserved. rev 11/1/1

Quick Meal Chili, Skillet Cornbread and Garden Salad #GardenCuizine

~ No Added Salt ~

Quick Meal Chili
and Skillet Cornbread

Chili packs in protein, dietary fiber and good nutrition, including: Vitamins A, B6, C, folate and potassium from all the garden peppers and tomatoes. Compliment chili with a side garden salad and your favorite corn bread; or serve chili over brown rice or quinoa, for a quick and easy, healthy, lunch or dinner - any time of year.

You don't need to follow a recipe for chili. Be creative with ingredients that you have on hand. Try adding seasonal garden veggies and herbs. Two-bean and Three-bean Chili recipes are always winners. If you prefer to follow a recipe, below is my chili recipe from dinner last night. 

Health tips

To keep the chili heart healthy, avoid adding any salt to the recipe when using canned diced tomatoes and canned beans. Read the food labels. Canned foods add plenty of sodium. Even after rinsing the beans, enough sodium will remain for good taste. And, keep in mind, more flavor will come from the cheese topping.

Ideally, you could grow and/or cook your own beans or purchase salt-free or reduced sodium canned goods to even better control the sodium content. 

Skillet Cornbread

Try your corn bread recipe cooked in a cast iron skillet. It's really good that way! In the photo shown above Harry added flaxseed and chia seeds to the cornbread for added nutrition. 

Adding minced jalapeno, corn and/or shredded cheese adds texture and taste to cornbread recipes too. I've added those ingredients both at home and in corn bread muffins when I worked at the White Dog Cafe in Philadelphia. The brunch guests loved our bread baskets! 

Serves 6

Ingredients

1lb (~424g) Ground Beef, Turkey or Vegetarian Boca Burger Crumbles

1 medium Onion (178g) - diced or rough chopped

1 Tablespoon Garlic - minced

1 Tablespoon ground Cumin

2 teaspoons hot Chili powder

1 teaspoon Paprika or dried ground peppers from your garden

1/2 teaspoon hot Hungarian Paprika

1/2 teaspoon dried or fresh Oregano

Hot peppers (in addition to ground peppers, we often add a few minced dried or fresh hot peppers)

3 (14.5 oz., 411g) cans Diced Tomatoes

2 Carrots - diced

2 cans water (use one of the empty diced tomato cans)

2 cans (15.5oz, 439g) organic Kidney Beans (drained and rinsed to remove excess sodium)

Shredded Mexican cheese (or soy cheese)

Hot sauce 

Sour cream (dairy or non-dairy)

• Simply cook whatever amount of ground beef, turkey or Veggie burger crumbles you want to use. Cook in the same pot that you plan on cooking the chili in. Remove the protein when cooked. Drain any grease. 
• Add a few tablespoons of olive oil to the pot. Saute the chopped onion over medium-high heat. 
• Add a generous amount of minced garlic; stir - cooking a few more minutes. 
• Stir in seasonings (and remember NO ADDED SALT is necessary if you're using canned beans or canned diced tomatoes)
• Stir in diced tomatoes and carrots. Add 2 cans water. Bring to simmer; cover and cook until the carrots are tender.
• Stir in beans. Cook until beans are thoroughly heated. 
• If you want to thicken the chili: use an immersion blender and blend a small amount, like you would when making a pureed soup, but just puree a little bit.
• Taste and adjust seasonings. Remember hot sauce can be added at the table
• Garnish with shredded Mexican cheese and/or sour cream 

Serve with your favorite cornbread recipe 

with added chia seeds and flaxseeds

 ~ Baked in a cast iron skillet ~

Buon Appetito!

Related Links

Homemade Ground Pepper Spices

Blog post and photo collage Copyright 2012 Wind. All rights reserved.

Bionico - Mexican Fruit Salad #GardenCuizine

Bionico

Mexican Fruit Salad

Ensalada mexicana de la fruta

Energize yourself and your friends and family with the benefits of a refreshing fruit salad. Reap the benefits from dietary fiber, antioxidants and important nutrients like Vitamins A and C. The Dietary Guidelines for Americans recommend adults consume about 2 cups of fruit per day. Mexican fruit salad is easy-to-make for company or to bring to a barbeque or party.  

I first prepared Bionico for my Cinco de Mayo theme meal celebration at South Jersey Healthcare cafe during my dietetic internship. A lot of people tried it, and judging by the small amount that was leftover - it was popular! Recently, I made Bionico again, for a garden party in Mt. Bethel, PA. By the time we left, the fruit salad was almost all gone. 

What makes Bionico so delicious is the sweet and creamy cinnamon yogurt sauce and crunch of granola served over top of the fresh fruit. The yogurt topping adds calcium and protein; and the granola adds nutritious, cholesterol lowering whole grains. 

Serving tips:

• Some recipes call for mixing the sauce in with the fruit, but you may want to serve the sauce and the granola on the side because some people might be lactose intolerant or simply prefer their fruit plain.   
• Most people won't know to try their fruit with the yogurt sauce and granola toppings, so you may want to make a sign and post it near the fruit salad with a serving suggestion. I usually just type it up on our computer and say, "Bionico Mexican Fruit Salad ~ top fruit with cinnamon yogurt sauce and organic whole grain granola."  
• For added fun and festive decor, decorate the serving bowl with homemade or store bought Mexican themed cutouts to give your serving presentation a Southwest look.  
•  I've tried making the sauce with fat-free sweetened condensed milk and prefer using regular sweetened condensed milk. Experiment for yourself and use whatever you like best. In my opinion, using yogurt rather than sour cream, which is often used in Bionico recipes, makes this recipe a healthier version overall.

Putting it all together

This is a GardenCuizine 'freestyle' recipe: use any measurements you wish to use and any fruit you have available; locally grown, seasonal fruit is always a good first choice. Garnish with sweet woodruff (Galium odoratum), fresh mint or lemon balm (Melissa officinalis) from the garden. 

Fresh cut fruits

Prepare a large bowl or your choice of assorted cut fruits, such as:

Strawberries

Bananas

Oranges
Cherries
Watermelon

Blueberries

Pineapple

Papaya

Mango

Bionico Sauce

Combine the following ingredients and toss with fresh cut fruit or serve on the side

2 cups Vanilla yogurt

1/2 cup Sweetened condensed milk

1 tablespoon Honey

1 teaspoon ground Cinnamon 

Granola Topping

Make your own granola or purchase granola from the grocery store. Serve on the side or atop the sauced fruit. One of our favorite granolas is Cascadian Farm® organic dark chocolate almond granola made with whole grain oats, whole grain wheat and whole grain barley.

Buen provecho!

Related Links: Fruits and Veggies More Matters

Why is it Important to Eat Fruit?  

Dietary Guidelines for Americans 2010
Blog Article and photos Copyright © 2011 D.Wind. All rights reserved.

Make a Hot Pepper Ristra for Good Luck!

Chile Pepper Ristra
Ideal for air drying Hot Peppers

Mexican folklore says that hanging a Ristra on your door or in your home brings good luck! As you harvest your hot peppers, now is a good time to think about stringing together those with thin skins into a Mexican 'Ristra' to air dry. You can easily do this with a large needle and thread to connect the peppers. They can simply hang together in a long line, or the ends can be attached to form a wreath shape.
There are many ways to preserve your pepper harvest besides Ristras. Peppers can be preserved by pickling, made into hot sauce, jelly, canned or blanched and frozen. However, one of the simplest ways is to air dry hot peppers in a Ristra.

Air Drying
Air drying is an easy way to dry hot peppers, especially if they have thin skins. Pequin, a tiny, round Chiltepin (Capisicum annum var. aviculare, 'bird pepper') hot pepper, is one of my absolute favorites. Chiltepin's don't even need to be strung on a Ristra though, they can simply air dry on a plate or sheet pan. My favorite Rista peppers are usually long, thin cayenne or Thai peppers. Remember, thin skinned peppers work the best for air drying.
Pepper Skins, thin or thick?
If your peppers have thick skins such as Tomato Grower's large red thick cayenne or any brand Jalapeno pepper, they will not work well in a Ristra. After several days, the moisture trapped within thick skinned peppers will contribute to mold inside the peppers, making them unsuitable for culinary use. I find many hybrids have skins too thick to air dry, even if I poke a few pin holes in them. They are all different though; for example, Burpee's long thin slim red cayenne peppers dry well, and so does Tomato Grower's Kung Pao hybrid. Both have thin walls for easy drying on a Ristra.

• Please post a comment if you have a favorite pepper that works well for Ristra air drying

If your peppers are thick skinned, one way to avoid mold forming inside the peppers is to cut them in half lengthwise using culinary shears. This will permit optimal air circulation. Allow the pile of cut peppers to dry on a large plate or sheet pan and stir them around every few days. When they are thoroughly dry, they can be stored in airtight containers. Obviously, after the peppers are cut in half they can't be used in a Ristra, but they will still be a tasty seasoning for your foods throughout the year.
If your not sure if your peppers have thin or thick skins, let a few air dry on a plate for a week or two then cut one open, if it appears moldy inside, discard the moldy ones and from then on your best bet is to start cutting that variety open to air dry, and preserve them by another means.

Ristra Home Decor
In addition to being useful and functional, Ristras store dried peppers in an artistic, decorative way that looks great hanging in your home. Ristras make appreciated and thoughtful gifts from your garden too. Store bought Ristras, unless stated otherwise, may have been shellacked or varnished and should not be used for culinary purposes. For the safest and best Ristra, make your own!
Ristra Strings
The Ristra is just a bunch of hot peppers attached together by a thread, string, or fish line. I use a large needle and thread and simply string the needle with the thread, making a knot at the beginning (and again at the end). Then string together the peppers, pushing them together to close up any gaps.

• Ristras can be all sizes and shapes. I tend to use the simplest method and allow them to hang straight down, but as I mentioned you can connect the ends and make a wreath too.
• Ristras can hang to dry outside under an overhang, from a pot rack in your kitchen, or in any dry area.

Don't leave your Ristra hanging forever!
Ristras look great hanging in the kitchen; however,don't get too attached and let it hang up there for years to collect dust. Especially since the peppers are the real deal and not fake. A good rule of thumb is to use the peppers as you need them throughout the off season, and then before the new harvest, take what is left down and store the leftover peppers in an airtight container.

Related Links
Chile Ristras Brighten Border Homes by Doug Perez and Martha A. Sandoval, El Paso Community College
Cluster Braid and Red Chile Sauce Recipe by Priscilla Grijalva, New Mexico State University Extension

Copyright © 2009 Wind. All rights reserved.