May 11 Menu

Super Foods?!?! I have relatives who believe in the merits of "super foods" and got me thinking about it recently. I can honestly say that my health probably peaked senior year in highschool - due to tons of after school sports and scholarly endeavors that kept me from intoxicating libations. College hit and my health took a bump. Grad school crashed into me, and my health went on vacation. Marriage then put my health into a coma (oh yes, I'm happily married, but I had to carry the imagery through). Anyways, with the advent of my daughter, I've taken a cold turkey approach to resuscitating my health. I have a gym membership and have cut down on my food intake. Now all I need is some "super foods." You can read about it here: http://www.webmd.com/diet/features/superfoods-everyone-needs. So this week, I'll attempt to find recipes that incorporate super foods into each dinner meal.

Monday - Spinach Tofu Miso and Rice
  1. Easy to make, always tasty, and will last for tomorrow's salmon meal.
  2. http://www.nytimes.com/2009/04/17/health/nutrition/17recipehealth.html
Tuesday - Teriyaki Salmon
  1. Fish is always good.
  2. http://www.geocities.com/Yosemite/9758/esal39.htm
Wednesday - Fresh Tomato Sauce and Spaghetti
  1. I saw this recipe and thought, wow, can't get easier than this.
  2. http://www.chezpim.com/blogs/2008/09/fifteen-minutes.html

Thurdsay - German Blueberry Pancakes and Sausages/ Bacon

  1. Breakfast for dinner? If there are restaurants that serve breakfast 24/7, then I don't see why I can't do the same at home. Besides, these are just your regular pancakes.
  2. In highschool, my older sister took the two us, myself and my younger sister, out for a meal at a newly acclaimed restaurant in Vegas called Keuken Deustch which is where I had my first and only try of this German pancake. It was very memorable that even to this day I think about it. Thanks to my sisters, and happy mother's day, noona (that's sister in korean).
  3. Oh, break out the cast iron for this recipe.
  4. http://www.tigersandstrawberries.com/2006/06/26/a-magickal-transformation-blueberry-baked-german-pancake/

Friday - PIZZA!!!

Shopping List for me:

  1. Fruits, Vegetables, Herbs - 4-6 tomatoes, blueberries, 1 lemon, mushrooms, spinach, fresh basil
  2. Meat, Poultry, Fish - 1 lb salmon filet, sausages/ bacon
  3. Baking, spices

Shopping List Addtl:

  1. Fruits, Vegetables, Herbs - carrots, green onions, chives
  2. Dry goods - spaghetti
  3. Baking, spices - vanilla extract, flour, cinnamon, cardamon, powdered sugar
  4. Specialty Grocery - miso paste, tofu

Notes of the Week:
1. Yes, I forgot to say that I was repeating the miso menu for Monday so really the salmon, fresh tomato sauce, and pancake dishes are the only ones I haven't tried before.
2. The salmon was okay, nothing spectacular.
3. The fresh tomato sauce recipe was simple as predicted, but definitely wait for better tomatoes.  The ones I got from wholefoods (cambridge) wasn't that great so I had to add a little sherry.  Also, don't expect a sweet sauce like the bottled stuff, this is really a bare bones dish, which I happen to enjoy.  In fact, I think this dish, because it is easy to prepare, can be a side dish for many other menus - you know, put pasta back into its place as a first course.
4. Alas, I didn't get to do the pancake recipe because my generous sister-in-law said she would cook for us and I couldn't refuse, especially since I have CFA exams coming up in June.  I'm taking advantage of any opportunity to study more.
5. I was so happy that at least someone else besides our family is getting some benefit from my postings.  In fact, one thing I really enjoy about posting this stuff is talking to other friends and getting their thoughts on what they cook, or would like to cook.  And, after CFA exams, I'll be having more invites.  And, once we move (if we ever move), I'll even have backyard fiestas.

3 comments:

Steve said...

Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.

Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.

Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.

Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.

Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.

Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.


via NYTimes

boston chap said...

That's some awesome stuff, thanks. I'm going to try and incorporate it into next week's menu. Along with some "friendly" favorites.

johanna said...

on tuesday i was walking down putnam to whole foods. i smelled pancakes in the air. i thought of your thursday meal. that's what we're having tonight.