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Food Catalog

Mediterranean 5-grain Salad with Sunchokes, Beets & Mozzarella

Our friends at Green Kitchen Storie  created this salad in collaboration with Swedish/Italian family company Zeta. They are launching a new range of organic whole grain mixes . Since grains can be a little colourless, they asked Green Kitchen Stories for a delicious recipe that looked stunning (no pressure, right). Luise and Elsa share a deep love for Italy and Italian flavours and they truly indulged in that while creating this salad.

The grains add a nourishing base for this salad and they are tossed in pesto for extra flavor. They add sunchokes that are roasted until buttery soft  and mix with thinly sliced raw, crunchy chioggia beets (aka candy cane or polka beets) and radishes. Of course they threw in some mozzarella and pine nuts (influenced by Italy!), and added red grapes for sweetness. All in all, it’s a real beauty of a salad, it is very nourishing and tastes just as good as it looks.

The idea of mixing chioggia beets with radishes for a colourful kick is shamelessly inspired by some of the salads in Erin Irelands instagram feed (worth checking out btw!).

Mediterranean 5-grain Salad with Sunchokes, Beets & Mozzarella
Serves 4–6

1 bag (250 g / 1 1/2 cup) Zeta organic 5-grain mix (Farro, Barley, Kamut, Brown Rice and Oat Groats), or grains of choice
500 g / 1 lb sunchoke/jerusalem artichoke
2 chunks mozzarella di bufalo
4 polka beets (chioggia) or yellow beets, peeled
1 bunch radishes, rinsed
200 g / 7 oz red grapes, halved
1 handful pine nuts, lightly toasted
2 handfuls rucola/arugula
1 bunch fresh basil

Pesto dressing
5 tbsp green pesto
2 tbsp cold-pressed olive oil
juice from 1/2 lemon

Preheat the oven to 200°C / 400°F. Rinse and brush the sunchokes (don’t bother peeling them) and cut them in 5-10 mm (1/4-inch) slices. Place the slices in a bowl, drizzle over olive oil and toss them until everything is covered in oil. Spread out the slices on a baking sheet covered with baking paper. Roast for 30-40 minutes or until soft with crispy edges.

Meanwhile, cook the grains in a large sauce pan filled with salted water, following the cooking time on the package. Drain any excess water and scoop the grains back into the sauce pan.

Stir together the pesto dressing and pour over the grains in the sauce pan. Make sure they are all covered and then pour the grains out onto a wide plate or salad bowl.

Layer with sunchoke slices and torn mozzarella chunks. Use a mandolin (or sharp knife) to shave the polka beets and radishes very thinly and spread on top of the salad together with pine nuts, grapes, rucola/arugula and basil.

Big Fat Lies Fifteen Years Later

Nutrition News Big Fat Lies Cover Fifteen Years Ago
Nearly fifteen years ago to the date, we published an interview with Ann Louise Gittleman. Back then Ann Louise was the one calling a flag on the play about cutting fat from our diets. There was a frenzy about high cholesterol rates and fat became the focus. Almost overnight, processed foods manufacturers took out coconut and palm oil, butter, all the saturated fats. They substituted less nutritionally dense oils (safflower) and increased the amount of sugar to make the new formulations palatable. We all know where that got us. This month we’re revisiting the Big Fat Lies  conversation with another interview with Ann Louise. Watch for details.

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Fabulous Foodie Friday – April 11.2014

Chew On This
Easy homemade granola bars
 
Cherry-Almond Granola Bars
Erin McDowell
Granola bars–fast, convenient, purse-sized. Just do yourself a favor and don’t read the nutrition info. Lucky for us gals on the go, a healthy version is achingly easy to make at home. Toast up some oats, add a drizzle of honey, a spoonful of almond butter and a handful of your favorite mix-ins, and you’ve got your own granola bars in less than 30 minutes. And they’re good for you too, but that won’t stop us from drizzling a little chocolate on top next time…
Cherry-Almond Granola Bars
A PureWow Original Recipe
Makes 12 bars
Start to Finish: 25 minutes
Ingredients
1 tablespoon unsalted butter3 cups quick oats1½ cups almonds, coarsely chopped1 cup dried cherries

3 tablespoons brown sugar

⅓ cup honey

1½ cups almond butter

½ teaspoon vanilla extract

DIRECTIONS
1. Line a 9-by-13-inch baking pan with parchment paper, leaving an overhang on both sides.2. Melt the butter in a large sauté pan over medium heat. Add the oats and toast until fragrant, 1 to 2 minutes.3. In a large bowl, combine the oats with the remaining ingredients and mix well to combine. (This can be done by hand, but it’s especially quick in the bowl of an electric mixer fitted with the paddle attachment.)4. Press the oat mixture evenly into the prepared pan. Pop the pan into the refrigerator or freezer to let the mixture set for 5 to 10 minutes. Cut into 12 evenly sized bars and serve. The bars will keep in an airtight container or wrapped in plastic for up to five days.

Three “Hands On” Nutrition Classes – Enough to Impact Health Behaviors in Lower Income Women

According to New Study in the Journal of Nutrition Education and Behavior

The knowledge and skills required to change poor nutrition and health behavior choices are often unavailable to those living with financial limitations. Competing demands on time and resources may pose obstacles to their achieving better diets.

Woman choosing produceHowever, two researchers at the University of Minnesota recently completed a study that looked at the effects that three educational sessions might have on knowledge and behaviors of 118 low-income women of ethnically diverse backgrounds.

“Our research shows that with the right teaching experiences, having more classes may not be needed to reach our lower income population,” says Chery Smith, PhD, MPH, RD, Professor, Department of Food Science and Nutrition, University of Minnesota. “This is really important for a group that is hard to reach, has transportation difficulties, and is extremely mobile due to work and housing changes.”

Dr. Smith and former student Claire Rustad developed and taught three classes to lower income women of predominantly American Indian, African American, and white ethnicities. They used a holistic approach and experiential learning, as well as providing clear sets of instructions. The first class covered the “nuts and bolts” of nutrition, including shopping, budgeting, and basics of macro- and micro-nutrients. In the second class, cooking techniques were emphasized, and in the third, participants learned about resources to increase food security, which included gardening.

After participating in the three classes, the women had increased vegetable intake, decreased fast food intake, and read labels more often. Data indicated that there were nine behaviors that improved after the session, as well as measures of knowledge.  Increased knowledge and behavioral changes in a low-income population of women may help narrow inequalities in health, based on socioeconomic status.

“Ultimately, this study points to the efficacy of experiential learning in promoting knowledge acquisition and behavioral changes after education on a spectrum of nutrition topics in a short time frame, because it promotes immediate processing of information via stimulation of the senses,” comments Dr. Smith.

Although the investigators demonstrated positive effects, Dr. Smith acknowledges that they do not know if the results will be sustained.  However, she believes that using a comprehensive but short intervention is worthy of expanded research interest.

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