News & Notes
New You Nutrition Newsletter.
Thank you for showing an interest in your health, and in New You Nutrition! I look forward to sharing Upcoming Events, Seasonal Foods, Nutrition, and Recipes with you.
Back To School With The Best Lunches
Tuesday, August 29 @ 6:30 pm
- We'll discuss all kinds of healthy foods for complete lunches for the whole family, including members with dietary restrictions. Back to School means more activities, and feeling like you've less time to prepare healthy meals. Don't fall into the fast-food grab-and-go trap. Join me to discuss how to enjoy healthy lunches without losing sleep.
Healthy Holidays on Tuesday, October 10 @ 6:30 pm
THEY WERE AMAZING!!
These were not the Safeway tomatoes with which I grew up (and refused to eat). These were red (not pink), juicy (not like Styrofoam), and tasted deliciously sweet (not bitter). I finally understood why my parents loved eating tomatoes from their grandparents’ farms during their childhood summer visits.
Tomatoes are an excellent source of vitamins (Bs, C & K), minerals (Potassium & Manganese), and phytonutrients (lycopene & fiber) - providing an array of benefits to our bodies.
- B3/niacin (energy production, fat metabolism)
- B5/pantothenic acid (role in energy production, red blood cell formation)
- B6/pyridoxine (important for nervous system, hormonal balance, immune function)
- Folic acid (DNA synthesis, proper cell division)
- C (collagen formation, fat metabolism)
- Biotin (fat and protein utilization, metabolism maintenance)
- K (bone health, aids in blood clotting)
- Potassium (heart function, kidney function)
- Manganese (blood sugar control, thyroid hormone function)
- Lycopene (protective against cancer)
- Dietary fiber (good for gut health)
ROASTED TOMATOES AND FENNEL WITH WHITE BEANS
2 large fennel bulbs with fronds
Extra virgin olive oil (EVOO)
2 tsp coarse kosher salt, divided
2 pints grape tomatoes or cherry tomatoes
4 large fresh oregano sprigs
3 large garlic cloves, thinly sliced
¼ tsp dried crushed red pepper
1 tsp freshly ground black pepper
2 15-oz cans cannellini beans
- Preheat oven to 425’F.
- Chop enough fennel fronds to measure ½ cup. Trim bulbs and cut in half vertically. Cut each bulb half into ½-inch wedges, leaving some core attached to each wedge.
- Heat EVOO and butter in oven-proof skillet (I use cast iron). Cook fennel wedges in a single layer, sprinkle with 1 tsp kosher salt. Cook until fennel begins to brown and soften, turning occasionally, 10-12 minutes. You may have to cook the wedges in batches, depending on the size of your pan.
- Remove leaves and tender stems from woodier stems of oregano; discard woody stems (or, use them in your home-made stock).
- Add tomatoes, oregano, garlic, and crushed red pepper to fennel. Sprinkle with 1 tsp kosher salt and 1 tsp black pepper. Mix gently.
- Transfer skillet to preheated oven. Bake until tomatoes and fennel are soft, stirring occasionally, about 30 minutes.
- Drain and rinse beans. Mix beans and 6 Tbs fennel fronds into tomato mixture. Bake 5 minutes longer, to heat through. Baking even longer will allow some juices to evaporate, and the beans to brown slightly.
- Transfer mixture to shallow bowl. Sprinkle remaining fronds for garnish. Serve warm or at room temperature.
- Fennel, much revered in Greek mythology, is full of vitamin C, Potassium, and fiber. It has traditionally been used to treat digestive ailments such as intestinal spasm and gas. Whenever possible, purchase organic foods – they are higher in vitamin and mineral content (good stuff), and not treated with harsh chemicals or soil additives (bad stuff).
- Extra-virgin Olive Oil (preferably cold-pressed) is a lovely oil to use in cookery, but not on high heat. Heat oxidizes olive oil, rendering it damaged and damaging (containing free-radicals). Use olive oil WITH butter (preferably pasture-raised) when cooking over medium heat – each fat will protect the other from oxidation.
- Oregano is antimicrobial, and a powerful antioxidant.
- Garlic is a flavorful source of many vitamins and minerals, including B6, C, phosphorous, and calcium. Chopping or crushing garlic releases the phytonutrient compound allicin, a source of garlic’s healing and protective qualities.
- Red pepper has both pain-relieving properties, and helps with digestion. Spices are superfoods – a little goes a long way. They are packed with healing powers.
- Cannellini beans (aka white beans, white kidney beans, great northern beans) are full of beneficial fiber, lowering cholesterol. The high fiber content of beans also reduces blood sugar spikes after a meal. Try to purchase canned beans in BPA-free packaging. To reduce sodium levels, cook dried beans, rather than purchasing pre-cooked and canned varieties. Proper cooking and/or sprouting of dried beans can reduce flatulence.
Alterations & Additions
- Vegan option: Omitting the butter and sautéing the fennel in EVOO, over low to medium heat, will allow this dish to be vegan. Pairing this dish with a grain-based salad can make for a meal with complete protein.
- Meatier option: I enjoyed making this dish again, using dried beans (that I soaked using the 'Hot Soak Method'), cherry tomatoes in a variety of colors and adding a mild Italian sausage to boost the protein. Rough-cut raw sausage into bite-sized pieces. Cook sausage over low heat. Add to fennel and tomatoes halfway through baking time. The sausage will brown nicely in the oven.
- Time saver: Crushing the garlic in a garlic press will save time (and possibly fingernails), while still releasing healing benefits.