Food Thursday 04.12.12

Today on Food Thursday we will be covering the oft touted 'Super Foods'.  These ingredients pack the most nutritious punch of any other foods.  I don't know how a food applies for such a distinction, but I would guess the judging is pretty strict.  I wonder if they get nifty capes and tights, like the Super Heroes do.  We are covering three of these beneficial behemoths in today's blog.  My sister-in-law has requested that I post the recipe for a dish I served last Saturday, in which I did a variation.  Sorry, brother Bill.  I will post it today with kale, not the spinach I used, per your aversion to new foods.  Spinach can be uber healthy, but kale is king.

Blueberries

High in antioxidants and phytoflavinoids, which can lower cholesterol, these tasty gems have plenty of potassium and vitamin C.  They can reduce your chance of heart disease and cancer.  Who doesn't like blueberries?  They are great in your cereal, your low fat yogurt or in a fruit salad.  No.  I don't recommend getting your blueberries in pancakes with butter and syrup.  That would be like taking your vitamins stuffed in a Snickers bar.


All Hail Kale!

I love kale.  It's inexpensive, versatile and tastes good.  I know most of you have only seen this as the curly, green stuff that garnishes your deli platter, but you can find at least one or two varieties in every supermarket.  While I prefer the flat variety, aka Tuscan, dinosaur, lacinato or black kale, the curly stuff is fine as well.  I do not buy the pre-chopped bags in the store as they have the stems included, which take longer to cook and are kind of tough and bitter.  Buy the whole leaf kale, wash it well and remove the center rib.  Put it in your soups, stews or simply sauteed or braised.  Kale has an abundance of vitamins K, A and C, plus iron and calcium.  Calcium from a vegetable, you ask?  Yeah.  Your cruciferous veggies like broccoli, cauliflower, cabbage and Brussels sprouts are high in the stuff.  See my post, 'Kale Chips...They're the New Pringles!', for a tasty kale chip recipe.  You can even help a little guy by buying an Eat More Kale t-shirt.  A dude in Vermont got sued by Chick-fil-A last year for producing these shirts.  Really, Chick-fil-A?  You own anything that resembles 'Eat Mor Chikin'?  Gimme a break.  Here is the story... http://www.npr.org/2011/12/06/143195033/chicken-vs-kale-vt-artist-fights-chick-fil-a-suit

Also, thanks to reader, Joan, for pointing me toward this great article on the health benefits of kale.
http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html

Peppers (Chiles)

Did you know that a bell pepper has more vitamin C than an orange?  Two times the amount, actually.  Chiles have wonderful antioxidant properties, plus anti-inflammatory, analgesic, heart-healthy and anti-cancer benefits derived from their capsaicinoids.  Spicy foods are also said to boost your metabolism, aiding in weight loss.  Albeit, the effects are temporary, but if you eat them often, it can add up to burning a few extra calories.  Add them to your eggs (occasionally), soups, salads and stir-fries for a delicious, nutritious boost.

Pan Seared Tilapia over Kale and Cannellini Beans
Serves 2

Ingredients:
2, 2oz tilapia fillets
garlic salt to taste
3 tsp. extra virgin olive oil
1/4 cup sweet onion, diced
1/4 cup red bell pepper, diced
2 cloves garlic, minced
1/4 cup dry white wine
1/4 cup vegetable or chicken stock (or broth/boullion)
4 cups of kale, washed and sliced into 1/4" ribbons
1 Tbs. fresh lemon juice
1/2 of 15oz. can of cannellini beans, rinsed
salt and pepper to taste
2 lemon wedges

1. Rinse the tilapia fillets and fully pat dry with a paper towel.  Season each side liberally with garlic salt and pepper.  Set aside.
2. In a large pan that has a lid, heat 1 tsp. of oil over medium heat until shimmering. 
3. Add onions and peppers.  Cook until the onions are softened slightly.
4. Add garlic and cook 30 seconds or until fragrant, stirring all the while.
5. Turn heat to high and add the white wine.  Scrape the pan to loosen bits and cook until almost all the liquid reduces.
6. Add stock and bring to a boil.  Reduce heat to medium-low and add kale and lemon juice. Cover and simmer until the kale is tender, about 10 minutes.
7. Stir in beans, season with salt and pepper and set aside. covered, to allow beans to heat through.
8. In a non-stick skillet, on high, heat the remaining 2 tsp. of oil until shimmering.
9. Gently lay the tilapia fillets in the pan, watching to avoid splattering.  Cook until slightly opaque around sides.
10. Gently flip the fillets with a spatula, taking care not to break them.  Cook until they have slightly browned, slightly crisp exterior.  If your fillets are very thin, take caution not to overcook.
11. Spoon half the kale/bean mixture onto each plate and place the tilapia over it.  The fillets are delicate, do so gently. 
12. Spoon some braising liquid over the dish.  Serve with lemon wedges and enjoy!

Cya Friday,
M

What I ate and how I exercised:

Breakfast ~ Amy's breakfast burrito w/1 Tbs fat-free yogurt and salsa

Lunch ~ Boca burger on a multi-grain English muffin, w/pickle and low fat special sauce (reduced fat mayo and ketchup)

Dinner ~ Kashi Island vanilla cereal w/blueberries and unsweetened almond milk

Exercise ~ None today