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Nutrition Notes 
August 2012
 

Celebrating Summer's Bounty

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Did You Know....   

 

Kale is a powerhouse veggie full of vitamins A, C, K and B6; iron, folate and calcium; and phytochemicals that fight cancer and aging.  Because of its long growing season it is a great plant for your garden...it thrives in heat and all the way into late fall, even surviving early snowfalls!  

 

You can ward off the bitterness of kale by separating the leaves from the stems as soon as you harvest it or bring it home from the store. Just hold the kale upside down by the stems and pull the leaves off. You can discard the stems if you like or save them for soup. For those of you just getting used to the taste of kale, the most mild-flavored variety is lacinato. For some delicious kale recipes  click here.

 

 

Celebrating Summer's Bounty

  

My husband teases me that whenever I'm in a bad mood all I have to do is go work in my garden or take a trip to the farmer's market. So August is one of my favorite months...my garden is bursting with its bounty and my trip to the farmer's market last week was heavenly!

 

Plant based foods contain a host of vitamins, minerals, fiber, and phytochemicals (biologically active compounds which help protect cells from damage). With over 4000 identified phytochemicals, research indicates eating whole veggies and fruits (rather than relying on supplements) provides the additive and synergistic effects responsible for their potent antioxidant and anticancer activities.

 

Eat Like a Rainbow

 

The variations of colors in produce provide health benefits from different phytochemicals, so make sure you create a colorful palate on your plate.

  • Red for lycopene and anthocyanins for a healthy heart, memory function, urinary tract health and lower risk of some cancer 
  • Blue/purple for anthocyanins and phenolics which provide anti-aging benefits such as memory function
  • Green for lutein and indoles which lower the risk of some cancers, promote good vision and strong bones and teeth.
  • White for allicin and selenium which help with heart health and lower the risk of some cancers
  • Yellow/Orange for vitamin C and carotenoids which promote healthy hearts, better immune system, vision health and lowers the risk of some cancers

From www.MinnesotaGrown.com  here's what's in season in my neck of the woods right now: 

  • Apples
  • Eggplant
  • Green onions
  • Onions
  • Radishes
  • Broccoli
  • Cabbage
  • Greens
  • Green beans
  • Kohlrabi
  • Beets
  • Blueberries
  • Carrots
  • Cauliflower
  • Cucumber
  • Herbs
  • Peppers
  • Potatoes
  • Summer squash
  • Sweet corn
  • Tomatoes
  • Melons

Preserving the Bounty

 

Besides enjoying these foods now, this is a great time to preserve them for the fall and winter seasons.

 

For advice on drying herbs click here.

 

For a very extensive guide on home canning  click here.

 

For a guide on freezing produce  click here. 

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Contact Me

 

If you or someone you know needs help improving their diet, click here to contact me.  

Grilled Margherita Pizza with Pesto

 

 

I recently made a grilled pizza using the heirloom tomatoes, garlic, and basil from my garden. Don't let the long list of instructions intimidate you....homemade pizza is fantastic and it really is quite easy to make.  You can prepare the dough and pesto in advance (or you can buy refrigerated pizza dough from Trader Joe's and prepared pesto). The whole process from start to finish only takes about an hour!  It's worth the effort (and kids can help too)!

 

Dough for Crust:

  • 1 cup unbleached all-purpose flour
  • 1/2 cup whole wheat pastry flour
  • 1-1/2 teaspoons active dry yeast (I use bread machine yeast in a jar)
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/2 cup warm water
  •  2 teaspoons olive oil

In food processor bowl fitted with steel blade, combine flours, yeast, sugar, and salt. Process for 5 seconds. Place warm water and olive oil in a measuring cup. With machine running, slowly pour water and oil through feed tube until dough forms. Process for 45 seconds. 

 

Remove dough, shape into a ball, place in a bowl, cover and let rest 30 minutes while preparing the rest of the ingredients. (If preparing in advance, place dough in covered bowl in refrigerator, remove 30 minutes before rolling).

 

Place a pizza stone in a gas grill. Turn on grill and allow to preheat at 500 degrees for 20 minutes before you plan to add the pizza. (You can also do the same thing in an oven. Place pizza stone on lowest rack in the oven and follow the same cooking instructions).

 

Pesto:

 

 

  • 2 large garlic cloves (peel and remove any green sprouts inside them)
  • 1/8 teaspoon salt
  • 1-1/3 cups tightly packed young basil leaves
  • 1/4 cup toasted pine nuts
  • 1/2 cup freshly grated Parmigiano-Reggiano cheese
  • 6-8 tablespoons good quality extra-virgin olive oil

In food processor fitted with the steel blade with the motor running, puree the garlic and salt. Add the basil and the pine nuts and process everything into a rough paste. Add the cheese and process for 20 seconds. 

 

Drizzle the oil through the feed tube to bring the pesto to the consistency of heavy cream. (If preparing in advance, place in glass bowl and put plastic wrap directly on the surface to prevent it from turning black. Refrigerate.) 

 

You can also freeze pesto: place a few tablespoons in cupcake liners, cover  with plastic wrap placed directly on the surface of each liner, and put in the freezer. This recipe fills 6 cupcake liners. Once frozen, place cupcake liners in freezer safe bags. Remove from freezer as needed. Freeze for up to 6 months.

  

Topping:

  • 2 large or 4 medium very ripe heirloom tomatoes, cut in 1/4 inch slices
  • 4 ounces good quality fresh mozzarella, cut in 1/4 inch slices, then slices cut in half
  • large handful of fresh basil leaves

  Forming the crust:

 

 

 

On a piece of parchment paper about 16 inches wide, sprinkle 1-2 tablespoons of flour or cornmeal. Take ball of dough and flatten it in your hands. 

 

Place on paper and with a rolling pin roll until it is quite thin (about 1/8 inch thick)...the shape is not critical...it can be a circle or oblong or rectangle. Slide a pizza peel (or rimless cookie sheet) under the parchment paper.

 

Assembling and baking the pizza:

 

Spread a thin layer of pesto over the crust (start with 1/4 cup, you can always add more to your liking). Place tomato slices on pizza and then dot with the mozzarella cheese. Sprinkle with basil leaves.

 

Using the peel or cookie sheet to transfer the pizza, slide the parchment lined pizza onto the pizza stone in the preheated grill (or oven) and bake for about 8-10 minutes until the crust is browned and the top is sizzling. Remove by carefully grabbing a corner of the parchment paper and sliding the pizza onto the peel or cookie sheet. (Take care not to burn your fingers!)

 

Place pizza on a cutting board and allow to cool for 3 minutes before slicing. Eat and enjoy!

 

Variations and additions: sliced red onion, pitted olives, anchovy, sliced mushrooms, steamed broccoli or cauliflower, roasted peppers, shrimp, sliced hot peppers, roughly chopped cooked chicken, fresh herbs such as marjoram, oregano, mint, garlic, rosemary, or sage. Don't overwhelm...add these ingredients sparingly.

  

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I hope you enjoy these last few weeks of summer!  I love the warm weather but am looking forward to going apple picking soon!

Sincerely,

 
Sharon Lehrman, MPH, RD, LD
Nutrition Health and Wellness  

 

Copyright 2012 Sharon Lehrman, All Rights Reserved.

This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care.
In This Issue
Celebrating Summer's Bounty
Grilled Margherita Pizza with Pesto
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If you or someone you know needs help improving their health, click here to contact me.

 



 

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