Spice It UP!!! Sweet Potatoes

I love sweet potatoes!  You can't really tell from the recipes I have made because the only way the hubby likes them is raw (he's a strange one--I know), but when I do get a craving for them, I make them.  Sweet potatoes are immensely healthy for you so read on about some fun facts.  Don't forget to try some of the recipes at the bottom!

 {Peeled sweet potato}

Sweet potatoes are native to Central and South America.  Sweet potatoes are rich in beta-carotene and vitamin A.  Steaming or boiling are the best methods to keep the nutrition of these potatoes intact, AND you have to eat a little fat in order to absorb the beta-carotene and vitamin A because they are fat-soluble (pass the butter!).  Fat-soluble means that they can only be absorb or used when fat is present.  Not only that, sweet potatoes are loaded with antioxidants, anti-inflammatory nutrients, and has blood sugar benefits.  (source)

According to the Self Nutrition Data website, sweet potatoes are low in sodium, and very low in saturated fat and cholesterol. It is also a good source of dietary fiber, vitamin B6 and potassium, and a very good source of vitamin A, vitamin C and manganese.  In 1 cup (steamed), there are 180 calories and 6.6 grams of dietary fiber!

Did you know that sweet potatoes and yams are two completely different types of plants?  Yams are native to Africa and Asia and can grow to be very large although both are alike in skin and flesh color.  Sweet potatoes are available in the US.  To get a true yam, you will probably have to visit an international market. (source)

Sweet potatoes should be firm with no visible bruises or cracks.  Store in a cool, dry, dark place, but not in the refrigerator because it alters their taste.  Learn how to cut sweet potatoes easily here.

Now on to what you've really been dying to see--the recipes!!!

Argentine Beef Stew

Chicken Hash with Sweet Potatoes

Curried Sweet Potato and Lentil Stew

 Roasted Sweet Potato Salad

Do you like sweet potatoes?  How to do you like to eat them? 

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Spice It UP!!! Yogurt

I know what you are thinking--yogurt is just good for a snack or breakfast.  Sorry to say, friend, but you are sorely mistaken.  Yogurt is pretty awesome in more than just that capacity!  Did you know that yogurt softens tough meats because of the acidity and the bacteria found in yogurt?  Pretty cool!

{Generic Greek yogurt--I'm not brand loyal generally}

Yogurt is believed to have originated in the Middle East and Central Asia region as a way to preserve milk from their animals; they also dried yogurt as an easier means to transport it.  This is why it's a base for many dishes in this region compared to European cuisines.  In the Middle East and Central Asian countries, they marinate their meat in yogurt and make dipping sauces with the yogurt.  (source)

Yogurt is most known for its pro-biotic qualities (aka helps with digestion tract by making sure the bacteria are good and healthy).  However, not all yogurts are created equal as far as bacteria goes.  The following distinction is found on World's Healthiest Foods:

Since measurement of living versus dead bacteria in a yogurt can be complicated, most companies also report the live bacteria content of their yogurt in terms of "cfu" or "colony forming units. CFUs are best thought of as viable bacterial cells that capable of multiplying and forming larger colonies of bacteria. It's also worth noting here that in scientific notation, the number one million (1,000,000) is typically written as 10⁶. So you might see a phrase like "10⁶ CFUs" on package information about yogurt. This phrase tells you that the yogurt contained at least 1,000,000 viable bacterial cells at the time when it was manufactured. The National Yogurt Association (NYA) has adopted this 10⁶ CFU standard for any fresh yogurt displaying its "Live and Active Cultures" (LAC) seal. 

Yogurt also has several more nutrients like protein, vitamin B, calcium, etc (source and source)

{Live and Active Culture label}

Yogurt comes in many, many different forms from flavored to plain, low-fat to full fat, Greek to non-dairy, even regular to smoothie!  It's whatever you want!  Personally, I prefer Greek style yogurt especially when cooking or baking; it's not as sweet and has more protein than regular yogurt.  I drink a cultured milk smoothie called Kefir (can be found in the health food section of most Kroger stores) which is like thinned yogurt for breakfast every morning.  The label refers to Kefir as the champagne of dairy, and in fact, it should be slightly effervescent meaning that the bacteria are alive and working.

 {Kefir comes in several flavors, but these are my favorite.  Kefir is great for lactose-intolerant people and people who don't want to drink milk or eat dairy (like myself)}

You can make yogurt at home.  I've never tried to do so, but I have seen those kits and thought about it.  If you feel like trying, I would suggest this website and this one too!

Now for the good stuff--recipes with yogurt!  I have made some sweet recipes, but mostly they have used yogurt to marinate the meat or make a dipping sauce.  I have a few more yogurt recipes that will hopefully work out so watch out for them in March!

Buffalo Chicken Salad
Butter Chicken
Chocolate Chip Cookie Dough Frozen Yogurt
Chocolate Mousse
Chicken Shawarma
Garam Masala Chicken
Healthy Cupcakes
Healthy Muffins 
Lemonade Popsicles
Pork Souvlaki Kebabs
Quark (savory yogurt sauce)
Tikka Masala
Tzatziki (Middle Eastern Garlic Sauce)
Yogurt Bites

Do you use yogurt for anything besides as a snack or breakfast?
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Spice It UP!!! Lentils

After making my lentil soup recipe the other day, I realized that I haven't done very much with lentils in a long time.  I don't know why I haven't....  They are a great source of protein and fiber with little fat plus they are filling and relatively inexpensive.  So I have decided to make them my first Spice It UP!!! topic in 2014!

{Brown lentils}

Lentils are part of the legume family.  Lentils have significant amounts of seven important minerals (like iron, folate, and potassium), B-vitamins, and protein—all with virtually no fat and just 230 calories for a whole cup of cooked lentils (just lentils and water).  The different lentil types offer varying consistencies with the brown and green ones better retaining their shape after cooking, while the others generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a hearty dense somewhat nutty flavor. (source)

 {Lentils available at my local health food store}

Lentils are thought to have been one of the first agricultural crops with evidence that it was grown over 8500 years ago.  Lentils are thought to have originated in the Middle East and was traded along the Silk Road in ancient times.  India embraced the lentil as a staple food, and one of the country's most known dishes is dahl (also spelled dal).  Lentils grow best in arid climates, and most of the world's supplies are still grown in the Middle East.  (source)

{Top view of lentils}

When purchasing lentils, make sure there is no evidence of moisture or insect damage.  Store lentils in an airtight container in a cool, dry cabinet.  Small rocks are common in pre-packaged lentils so make sure to look over them before actually using them.

Lentils have a 1:2 ratio typically (1 cup lentils to 2 cups liquid) for approximately 30 minutes.  Sometimes you'll need to add more liquid, and of course, it depends on the texture desired.  A firm texture will not cook as long or require as much liquid while a mushier texture will require longer cooking and more liquid.

Now for the good stuff!  The recipes!

Dahl
Lentil Soup
Lentil and Chickpea Salad
Curried Sweet Potato and Lentil Stew
Italian Lentil and Barley Stew

I know that this is a really sad list, but these are all fantastic recipes!  You can bet after this post, I am fired up about lentils!  So stay tuned to see some lentil recipes in February!

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Spice It UP!!! Recap

Being sick last week really threw me off my blogging game!  I don't have a new Spice It UP!!! for you this month, but I figured a recap was overdue since I haven't done one!

2013 Spice It UP!!! featured the following ingredients:

Cauliflower
Lemon
Cumin
Cinnamon
Cilantro/Coriander
Garlic
Honey
Tomatoes
Ginger
Rice

Is there anything that you are more curious about?  A specific ingredient or spice?  I'd love some ideas for 2014!

Tomorrow I'll be revealing my goals for 2014!



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Spice It UP!!! Rice

Rice, along with corn and wheat, is a leading food source for humans.  According to World's Healthiest Foods, half of the population of the world gets half of their caloric intake from rice--WOW!  Rice is rich in vitamins and minerals.  Brown rice has more nutritional value because the process to make the rice white (removing layers of the rice and bleaching it) takes out most of the nutrients.  Whenever I make rice, it will be brown rice because of this main reason.

{Brown rice}

Rice originated in Asia, but it is now grown on every continent except Antarctica.  Rice requires a large amount of water, or a wet environment, to grow.  It is also one of the only crops that can be planted in the same plot, year after year, and most farmers can plant an average of 3 crops in one year!

Although there are several different varieties of rice, only a few are very well known.  Some of the most popular varieties of rice include:

• Arborio: A round grain, starchy white rice, traditionally used to make the Italian dish risotto.
• Basmati: An aromatic rice that has a nutlike fragrance, delicate flavor and light texture. 
• Sweet rice: Almost translucent when it is cooked, this very sticky rice is traditionally used to make sushi and mochi. 
• Jasmine: A soft-textured long grain aromatic rice that is available in both brown and white varieties. 
• Bhutanese red rice: Grown in the Himalayas, this red colored rice has a nutty, earthy taste. 
• Forbidden rice: A black colored rice that turns purple upon cooking and has a sweet taste and sticky texture.

When buying rice, especially brown rice that is pre-packaged, check the use by date as brown rice can go rancid because of the natural oils found on the rice.  Brown rice should be stored in an airtight container for up to 6 months.  Cooked rice is more controversial; some say just make enough for the day, but others say it will keep in the fridge for up to 7 days.  I haven't had issues with storing cooked rice in the fridge for several days; I usually cook a big batch and grab from it during the week to save time!

To cook rice, a 1:2:3 ratio is typically used (e.g. 1 cup rice to 2 cups water/broth makes 3 cups cooked rice).  I have always had to add more water/broth, especially with brown rice, but that ratio is a great starting point.  A trick I like to use when cooking rice is to soak rice for at least 8 hours prior to cooking.  This softens the grain which cuts cooking time in half!

Sources:  World's Healthiest Food, Cambridge World History of Rice, and International Rice Research Institute

Now the good stuff--recipes!!!  Here are some recipes that have rice in them:

Beef Curry
Butter Chicken
Cauliflower Rice
Chicken Vindaloo
Garlic and Brown Sugar Chicken
Jamaican Beans and Rice
Red Beans and Rice
Rice Noodles with Peanut-Lime Sauce

I'm really getting into using rice noodles instead of traditional pasta because it's gluten free and easy to make.  All rice noodles need are a pot of boiling water for about 5 minutes!  Love it!  Plus, I can now find it in the Asian section of my local grocery store.

Do you use rice?  It's much cheaper and more nutritious than pasta so you bet that I use it more often than pasta!

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Spice It UP!!! Ginger

I never really used ginger before culinary school.  Now I always keep some in my fridge.  It really brightens up dishes and adds another dimension of flavor.  Let's explore ginger and then get to the recipes (the good part!).

Ginger is classified as an herb, but it technically the root system of the plant.  The flesh can be yellow, white or red in color, depending upon the variety. It is covered with a brownish skin that may either be thick or thin, depending upon whether the plant was harvested when it was mature or young.  Fresh ginger has vessels running through it, just like the ribs of the celery.  Ginger has been proven to provide gastrointestinal relief (mainly nausea and vomiting), has anti-inflammatory properties, and boosts immunity.  (source)

 

{Fresh ginger}

Side note--Whenever I get sick, I get this horrible, hacking, wet cough.  Honestly, it's gross.  I remember I got sick while living with my grandparents, and they had me suck on crystallized ginger.  It wasn't as horrible as the anise-flavored cough drops my mom fed me so I stuck with it.  Now when I get sick, I drink tea with lemon, honey, and ginger.

 

{Minced ginger that can be found in the produce section of Kroger}

Ginger is native to India and China, and it has grown to be one of the most popular spices in the world especially in tropical regions like the Caribbean and Africa.  Fresh ginger has a sharp smell with a hint of lemon.  Ginger can come fresh, dried, ground, pickled, preserved, candied, and crystallized.  Ginger is popular in stir-fry and curry dishes, and it can be used in marinades and sauces.  Pickled ginger is typically served with sushi.  Fresh and ground ginger is used in Western baked goods like gingerbread, cakes, and cookies.  (Cooking Ingredients by Christine Ingram)

 

{Minced ginger that I get at my local health food store (much cheaper than at the grocery store!)}

Fresh ginger is typically sold in the produce section of the supermarket while ground ginger is found in the spice isle.  Candied, crystallized and preserved are typically found at health food stores (I've not seen them at my local Kroger).  When choosing fresh ginger, make sure it is firm, smooth and free of mold.  Fresh, uncut ginger can be stored in the fridge for 3 weeks while cut ginger can be frozen for up to 6 months.  (source)

I'll be honest here--fresh ginger is a PAIN in the hind end to minced/chop yourself so unless you need whole ginger slices for something, I recommend finding a pre-chopped ginger at your local health-food store. 

On to the best part!  Recipes!  The easiest way to incorporate ginger is to add it to your stir-fry meals.  Another way?  Try the Lemon Ginger Cookies--delicious!!!

Aloo Palak (Indian Potatoes and Spinach)
Beef Curry
Chana Masala
Chicken Vindaloo
Curried Sweet Potato and Lentil Stew
Garam Masala Chicken
Ginger Ale
Jerk Chicken
Lebkuchen (German Gingerbread)
Lemon Ginger Cookies
Rice Noodles with Peanut-Lime Sauce
Roasted Apple Spice Cupcakes
Tikka Masala

Have you ever used ginger to cook?

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Spice It UP!!! Tomatoes

I figured that since we are at the height of tomato season, I would feature them on the Spice It UP!!! series especially since I LOVE TOMATOES!!!!  I eat them at least three times a week, if not more.  I love them in salads, on sandwiches, plain with salt and pepper, pizza sauce, spaghetti sauce....  I just love tomatoes!!!!

{Fresh, garden tomatoes!}

First to tackle the age-old question: is it a fruit or tomato?  Well, it is a fruit, scientifically speaking, because it grows from the ovaries of a plant and contains seeds (think berries or oranges).  Plus, when people say 'fruit' it's usually associated with sweeter foods rather than savory, which is what a tomato is typically used for.  (source)  Either way--it's good for you!

According to the USDA factsheet on tomatoes, tomatoes are a good source of vitamins A and C, and a 1/2 cup serving of tomatoes is considered a 1/2 cup serving of fruits/vegetables.  World's Healthiest Foods states that tomatoes are a good source of lycopene, an antioxidant that has shown to impact bone health.  Tomatoes have also been shown to improve heart health by lowering cholesterol and truglycerides.  (source)

Although tomatoes are closely associated with Italian and Mediterranean cuisine, tomatoes originated from western South America, mainly Columbia, Peru, Chile, and Ecaudor, and Mexico.  Aztecs are given credit for spreading it throughout Latin America.  Tomatoes did not become popular in Europe until the 1500s because they were seen as unfit to eat because they were believed to be poisonous.  (source)

When choosing tomatoes, choose ones with a deep color and with no bruising or other noticable spots.  Store them at room temperature because tomatoes do not like the cold; however, if you have ripe tomatoes, those can be stored in the fridge to prevent them from rotting.  Tomatoes also should be stored in a single layer to prevent them from getting mushy (they don't like to touch each other).  Fresh tomatoes can be sliced, diced or left whole and frozen for up to 8 months (my grandma said her mom used to do that, and they would have tomatoes on Christmas day--I personally have tried this was roasted tomatoes, but not fresh tomatoes).  (source and source)

Now on to the most important part--the recipes!  The following are some of my favorite recipes for tomatoes, you know, besides eating them like apples or sliced with salt and pepper!

Baked Egg in Roasted Tomato Cup

Beef and Cabbage

BLT with Basil Mayonnaise

Chili

Israeli Salad

Lasagna (crockpot style)

Pesto Bean Salad

Rush Hour Pizza

Salsa and Chips

Shakshuka (Israeli baked egg dish)

Tikka Masala

Tuscan Vegetable Soup (Ribollita)

Do you love tomatoes?  What is your favorite way to eat them?

I do have an announcement!  I am part of the Southern Blog Society!!! 

{Courtesy of Southern Blog Society}

It is a community of Southern lifestyle bloggers.  There are several other bloggers (who I haven't completely checked out yet, but they all look great!) and a resource for me.  Who knows?....  Maybe I'll go 'big' one day and have my own cookbook (when I dream, I dream big!).  Don't worry!  The content will not change unless I want it to change!  (Did you really think you would get rid of my quirkyness that quickly?)

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Spice It UP!!! Honey

As the summer draws on, honey starts being sold at local farmer's markets and road-side stands.  I love honey, but I didn't always.  When I was a child, you couldn't get me to eat it!  Now it's one of my sweeteners of choice especially for teas, cornbread, biscuits, and desserts.  I personally recommend eating local honey, especially since it contains pollen from your area (medical studies haven't definitively proved it, but I believe that eating local honey helps with allergies--when I first got to Kentucky, I suffered tremendously, but after eating 1 tablespoon every day one winter, I have hardly had any allergies since!) and supports local farmers.

{Our honey collection!}

World's Healthiest Foods could not have described honey any better:

Honey is a delicious viscous sweetener made naturally by bees for their own nourishment. The fascinating process of making honey begins when the bees feast on flowers, collecting the flower nectar in their mouths. This nectar then mixes with special enzymes in the bees' saliva, a process that turns it into honey. The bees carry the honey back to the hive, where they deposit it into the cells of the hive's walls. The fluttering of their wings provides the necessary ventilation to reduce the honey's moisture content, making it ready for consumption.

The color and flavor of honey depend on the blossoms that the bees collect the pollen; honey also contains trace amounts of enzymes, minerals, vitamins, and amino acids.  Lighter colored honeys are usually mild in flavor while darker honeys have a more robust flavor.  (source)

Honey has been used since about 700 B.C. as a food and medicine.  Honey is an anti-bacterial, anti-fungal, and anti-viral substance.  Honey has been used to boost energy, help heal wounds, and is a great cough suppressent/throat soother.  (source and source)  Whenever I get a sore throat, I immediately start drinking hot water with lemon and honey; my throat feels so much better.  If I have a cough, I take 1 tablespoon of honey (straight--just try and swallow it!) anywhere from 2-3 times a day.

{The honey we use most often.  We get this at our local co-op}

{The hubby LOVES honeycomb-honey (the comb comes with the honey) because he likes to chew on the comb like gum on the occasion.  Strange, but whatever floats his boat!} 

{Ben saw that I was taking pictures of our honey and went "Oh I want a bite of this real honey!"  This honey is so dark (look at first picture) that we didn't know it contained honeycomb!  We got this jar from Ben's dad--not sure if it's honey from him or a neighbor.}

{So thick and sweet!  It's the sweetest I've ever had!}

Honey can be bought either pastuerized or raw.  Raw is much better nutrition-wise as it has not been processing, handled and filtered.  Read more about the nutrition specifics here.  Honey should be stored in an airtight container in a dark, cool place.  Honey will rarely, if ever, spoil because of the high sugar and acidity.  The liquid in the honey might solidify (called crystalization) over time, but it's an easy fix.  (source and source)  Just head over to this post for step-by-step instructions on how to reverse the process.

{Sadly, this honey has mostly crystalized.  I revived it and will definitely be using it shortly to make my third batch of granola which will be featured next Friday!  (I have to test and work out the kinks ;o) )}

Of course, I can't talk about honey without mentioning the bees.  According to the American Beekeeping Federation's Honeybee Health Report released May 2, 2013, our honeybees aren't doing too well.  They are dying from parasites, poor nutrition (variety of plants) and lack of genetic diversity.  Some believe that pesticides/insecticides are also to blame for their decline.  In fact, Europe just banned three pesticides in an effort to protect honeybees (source).  A film, entitled More than Honey, explains bee behavior and looks at research trying to help honeybees.  The film also looks at northern China where bee populations have disappeared and now everything has to be pollinated by hand!  (source)

Honey can be used as part of a sauce, salad dressing, or as the sweetner in desserts.  The following recipes contain honey:

Roasted Apple Spice Cupcakes
Peanut Butter Honey Truffles
Honey Almond Croissants
Peanut Butter Energy Balls
Face Scrub
Kale Salad with Cherries and Pecans
Bee Sting Cake (Bienenstich)
Black Bean Confetti Salad
Granola

Do you like honey?  Do you use it often?

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Spice It UP!!! Garlic

I don't know why it's taken me this long to write a Spice It UP!!! on garlic.....  That probably should have been my first!  I so love garlic; I eat it all the time.  In fact, I use it in about 90% of the recipes that I make (barring desserts that is!).

{GARLIC!!!!}

Garlic is truly a herb of the world, but it seems to have originally came from central Asia. Garlic is mentioned in several ancient texts from the Egyptians, Greeks, Indians, and Chinese as late as 3000 BC.  It was seen more as a medicine than food.  Today, garlic is grown in tropical and temperate regions around the world.  (source)

Garlic has several health benefits.  Garlic contains a large amount of sulfur which is necessary in the human body to dilate blood vessels, keep blood pressure under control, and prevent blood from clotting together easily reducing the risk of stroke.  It can even help your cholesterol!  Garlic also has anti-inflammatory and anti-fungal/bacterial/viral properties.  Another mineral in garlic, selenium, has an important part in our anti-oxidant system.  (source)  I've seen a few websites that state if you rub garlic on cuts, scrapes, pimples, etc, it heals much faster without infection.  I don't know about you, but I don't want to smell like raw garlic....  So maybe if the apocolypse came, you can use garlic since there won't be any hospitals....

Choose garlic with dry skins and plump, firm cloves.  Store fresh garlic in an open container in a cool, dark place. Unbroken bulbs can be stored up to 8 weeks, but once broken from the bulb, individual cloves will keep 3-10 days.  (source)

Now for the fun part--recipes!  Since I use garlic in just about everything, I picked my favorites!

Garlic and Brown Sugar Chicken
Garlic and Parmesan Roasted Cauliflower
Garlic Rosted Chicken with Gravy
Garlic Scape Pesto
Hummus
Peeling Garlic (quick how-to)
Middle Eastern Garlic Chicken
Rice Noodles with Peanut-Lime Sauce
Roasted Garlic

Do you like garlic?  I'd love to hear your favorite garlic recipe!

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Spice It UP!!! Cilantro/Coriander

I will admit--I didn't much like cilantro when I was young.  Granted, my only experience with it was when I worked my high school job at a Mexican fast food restaurant, and I had to 'chop' it with scissors.  Cilantro tasted like soap/cleaner to me (kinda like how blue cheese tastes, and I'm talking to good stuff like Maytag--GROSS), and so I tended to stay away from it.  Plus, I don't believe that my mom ever cooked with it.  Turns out, I'm not the only one that doesn't really like cilantro--many people don't (read more here).  However, the Asian and Latin American cuisines cannot get enough of cilantro; Middle Eastern and Mediterranean cuisines cannot get enough coriander!

{Cilantro growing on my balcony}

However, with culinary school and my love of food, I have tried cilantro in many different dishes, many different times, and now, I love it!  Don't get me wrong--if someone uses too much it still tastes like soap to me.  I do love how it gives everything a fresh and clean taste when used in moderation.  The hubby tolerates it, but it's not his favorite.  Anyway--on to cilantro's history and nutritional benefits!

Cilantro can be used in its entirety--seeds, stems and leaves.  The seeds (coriander) and stems/leaves (cilantro) do not taste similar and cannot be substituted.  For the purpose of this post, we will refer to both as cilantro.  Cilantro is commonly used in Middle Eastern, Mediterranean, Indian, South Asian, Mexican, Latin American, Chinese, African and Southeast Asian cuisine.  Cilantro is available year-round in grocery stores in the produce section.  Be careful to smell the leaves for that pungent odor!  Cilantro can be mistaken for parsley!  Source

Cilantro can be traced back to 5,000 BC making it one of the oldest herbs used for cooking and medicinal purposes.  Cilantro is said to help with toxic metal poisoning, but the plant has to be consumed in large quantities over a long period of time.  Cilantro is said to prevent cardiovascular disease, have anti-inflammatory, anti-fungal, and anti-bacterial properties, and may improve sleep quality and may help diabetes.  Cilantro is also found to have several anti-oxidant properties.  Source and source

As with all fresh herbs, pick them vibrant and green, and store them in the fridge in a glass of water using as soon as possible.  The dried coriander seeds can be kept for up to on year in a cool place away from direct sunlight.

Here are some recipes with cilantro and/or coriander:

Black Bean and Spinach Enchiladas
Chana Masala*
Chicken Vindaloo*
Cilantro Lime Chicken
Curried Sweet Potato and Lentil Stew*
Feijoada (Brazilian Black Bean Stew)
Lentil and Chickpea Salad
Pumpkin and White Bean Stew*
Quinoa Black Bean Burrito Bowl
Rice Noodles with Peanut-Lime Sauce*
Sweet and Spicy Roasted Cauliflower Salad

The recipes with a * by them have a light amount of cilantro/coriander and are good starting recipes.

So how about you?  Do you like cilantro?  Do you use it on a regular basis?

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Spice It UP!!! Cinnamon

I bet that when I said "cinnamon" your mind instantly went to fall and sweet treats.  Was I wrong?  I didn't think so.  Cinnamon is native to tropical regions, and they use it in meats and savory dishes too!  This concept was mind-blowing, especially when I had a few recipes where I mentally thought "there is no way this is going to taste good with the cinnamon in it!"  I am so happy that I was completely wrong!  Anyway--on to cinnamon!

{source}

Cinnamon comes from the inner bark of a tropical, evergreen tree and harvested during the rainy season.  Then it is dried into its characteristic curl.  There are two types of cinnamon--cassia (used mostly in the US) and ceylon (considered the best). source

Cinnamon has several wonderful health benefits.  Cinnamon has anti-clotting and anti-microbial properties; plus, it has been proven to reduce blood sugar.  Some people say the scent even improves brain function! source source

However, taking the cinnamon challenge is NOT good for you.  The challenge is to eat 1 tablespoon of ground cinnamon in 60 seconds without water.  It can't be done, and you will be injured trying so please don't!  (even if you are drunk!)

I have always loved the smell of cinnamon.  That typically means it is fall, my favorite time of the year.  However, with this blog I have been branching out of my comfort zone and trying it in more savory dishes.  My husband even loves the dishes with cinnamon (not that I think he realizes it LOL).  Don't worry though!  I have made plenty of sweet cinnamon recipes!

The following recipes contain cinnamon:

Apple-Cranberry Bars
Chicken Shawarma
Chicken Vindaloo
Cinnamon Roll Bread
Lebkuchen (German Gingerbread)
Middle Eastern Garlic Chicken
Roasted Apple Spice Cupcakes
Spiced Cider
Spiced Oatmeal Cookies

Have you ever tried cinnamon in a savory dish?  Did you even know it was there without someone telling you?

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Spice It UP!!! Cumin

Instead of Tuesday Tip this week, I am showcasing my Spice It UP!!! feature since the last day of the month fell on a weekend, and I wasn't prepared (GASP!!!).  I know, I know.....  Shame on me....  Better late than never, right?

So I got to thinking about what I was going to feature last Friday.  Lo and behold, a co-worker was talking about cumin and how she didn't know if she should buy it to put it in a recipe, if it was worth it, etc.  I stopped dead in my tracks and STRONGLY encouraged her to buy it.  "Why?" she asked.   Well--ummm----(I'm not the most articulate sometimes....)--because it's good and fantastic in spicy dishes (insert head slap here).  So without further ado--CUMIN is featured this month!

{Ground cumin}

Cumin (pronounced KUH-mihn) is native to eastern Mediterranean countries as well as upper Egypt.  However, nowadays, it is seen in the African, Latin and Asian cuisines.  It has a strong, spicy, sweet aroma with a slightly bitter and peppery yet pungent taste.  Amber is the most widely available (see photo) but black is also used and more spicy. (source)

Cumin is an excellent source of iron, and it aids in the digestion of food.  Cumin is believed to have anti-carcinogenic properties.  (source)  Use the seeds or the ground version in dishes to give it an added depth.  Cumin pairs well with anything--legumes, meats, and vegetables (okay maybe not fruit).  I believe it imparts a 'smokiness' to foods; in fact, I use it in just about anything with tomatoes, spice (like chili powder or chili flakes) or where I want a bit of 'smokiness'.  (pssssttt---this is my secret ingredient in my chili!)

After writing all of this, and having a dish with cumin in it waiting for me in the crockpot for dinner (homemade chicken vindaloo!), I would have to say that this is my favorite spice.  Plus, judging from all the recipes I currently have made (and the ones waiting to grace my plate) I would have to agree!

Here are recipes that have cumin:

Black Bean and Spinach Enchiladas
Chana Masala
Black Bean Ragout
Chili
Pumpkin and White Bean Stew
Chicken Shawarma
Shakshuka

Do you use cumin?  If you do, how do you use it?  Do you have a recipe that uses it?  If so, please share!

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Spice It UP!!! Lemon

Although this is technically a few days late, I still wanted to post this because--THIS IS THE 100TH BLOG POST!!!  Woot woot!  To celebrate, I chose one of my absolute favorite flavors: lemon!

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Lemons have such fantastic health benefits, and I love the flavor.  I haven't always--this is another culinary school/getting older influence.  Plus lemons are so incredibly healthy for you!  Let's take a look!

According to Huffington Post Canada, lemons do the following for your body when consumed daily in a 1 teaspoon to 1 cup room temperature water ratio:

1. Lemon helps the liver to dump toxins by stimulating its natural enzymes. This promotes good health and helps keep the skin clear.
2. Citric acid can help eliminate calcium deposits in the arteries as well as pancreatic and kidney stones.
3. Lemon provides a huge dose of the free radical fighting antioxidant vitamin C, which helps keep skin even-toned and wrinkle-free.
4. Vitamin C also helps boost the immune system, keeping the flu and colds at bay.
5. Lemons are a good source of electrolytes, such as potassium, calcium and magnesium, which help hydrate the body and regulate its functioning.
6. Lemons are rich in flavonoids. Flavonoids not only help boost the potency of vitamin C, they improve blood flow, helping to maintain normal blood pressure and reduce inflammation.
7. They help balance your pH level. Though acidic to the taste, lemons are alkaline-forming on the body.
8. Lemons contain modified citrus pectin and limonoids, which have been shown in a recent study to prohibit the spread of cancer cells, slow cancer cell growth and induce cancer cell death.

According to Livestrong, lemon juice is a natural diuretic and can help prevent urniary tract infections.

I have always enjoyed a slight lemony taste to my water during the day, but I started the 1 teaspoon to 1 cup water routine about three weeks ago--right when I wake up before eating or drinking anything else.  My digestion system seems to enjoy it along with my throat, and I am happy to say that despite the flu going around work, I have not gotten it (and hopefully won't!).  My skin seems clearer too.

According to World's Healthiest Foods, lemons should be as yellow as possible because green indicates an unripe, acidic fruit.  Lemons can be stored at room temperature for a week or in the fridge for up to four weeks.  If you are juicing a fresh lemon, the lemon releases more juices when it is at room temperature.  If your recipe calls for lemon zest, please buy organic because the wax and pesticides used while growing lemons is on the skin!

Lemons can also be used to clean.  Whole Living has several articles on the cleaning power of lemons including stain removing and green cleaning which is something that I have done for several years now (maybe something to do with my cats knowing how to open cabinets and being scared they would get into something!). 

Anyway--on to the best part!  THE FOOD!!!  Lemon can be used as the focal point in a dish or as a background flavor that gives a dish it's tangy flavor.  Here are a few recipes that include lemon juice or zest:

Berry Ricotta Ice Cream
Chana Masala
Hummus
Lemon Bars
Lemon-Raspberry Cupcakes
Lemonade Popsicles
Spaghetti with Greens and Lemon
Strawberry-Rhubarb Crumble
Triple Berry Buttermilk Cake

I personally love a fresh squeezed lemonade!  Might have to post that here this summer....

How about you?  Do you enjoy lemons?

PS--I am FINALLY set up on Pinterest!  Please follow me at 'agirleatsworld'! 

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Spice It UP!!! Cauliflower

I seriously slacked on this series last year, but I will definitely do better this year!  The plan is to feature an ingredient or spice on the last day of every month and link it back to recipes I have created (these will be updated with more recipes if the ingredient or spice is used).  My first selection: cauliflower!

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Nutrition

Although most nutritionists encourage everyone to eat a rainbow of vegetables, many people don't count cauliflower as a color because it is white and might be less nutritious.  However, according to World's Healthiest Foods helps with the body's detox system, antioxidant system, and inflammatory system.  Cauliflower also aids in digestion because it packs 3 grams of fiber in every 25 calories (about 1 cup).  The chart below shows the vitamin and mineral content of 1 cup of raw cauliflower.

Nutrients in
Cauliflower
1.00 cup raw (107.00 grams)

Nutrient%Daily Value

vitamin C85.9%

vitamin K20.7%

folate15.2%

choline11.1%

vitamin B610%

potassium9.1%

fiber8.5%

manganese8.5%

molybdenum7.1%

vitamin B57.1%

tryptophan6.2%

phosphorus4.7%

protein4.1%

magnesium4%

vitamin B23.5%

vitamin B13.3%

vitamin B32.7%

iron2.5%

Calories (26)1%

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This source verifies the nutrition content found on World's Healthiest Foods.  Both sources state that cauliflower is native to Asia--I didn't know that!

Selecting

Select cauliflower with tight, compact buds and a snowy, creamy color.  The cauliflower should feel heavy in your hand.  They are best in the winter season. 

Storing

They should store for a week in the fridge, upside down to prevent moisture from molding the florets.

Cooking

Cauliflower is best (most nutritious) in its rawest form, but it can withstand any cooking method.  This vegetable does release a sulfurous smell when cooking.

Recipes

Roasted Cauliflower Salad
Mashed Cauliflower
Roasted Cauliflower Gratin
Roasted Cauliflower with Brown Butter Bread Crumbs

Warnings

Both websites state that people suffering from thyroid diseases will need to be careful eating this vegetable in prolong and large quantities because it contains compounds called goitrogens which swells the thyroid.

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Spice It UP!!! Quinoa

Welcome to my Spice It UP series!  This series is to help my {WONDERFUL} readers add variety and spices (literally!) to their cooking.  I'm very excited to start this!

First up is my FAVORITE grain of all time!!!  I generally don't eat grains/pasta/bread for weight reasons, but I do eat quinoa every once in a while.  A little history on quinoa:

Quinoa (pronounced KEEN-WAH) is native to South America.  This super-grain is very nutrient dense and is the only grain that has all nine essential amino acids.  It provides a variety of antioxidant phytonutrients; antioxidant flavonoids are also especially plentiful in quinoa.   Quinoa has many anti-infammatory porperties and is a good source of vitamin E. 

Quinoa is a very good source of antioxidant-promoting manganese.  It is also a good source of heart-healthy magnesium, folate, and fiber, as well as bone-building phosphorus and copper.  However, this grain does have a higher fat content so make sure you watch that portion size!  Quinoa is cheap and gluten-free, and it cooks FASTER than rice or other grains!  The taste is slightly nutty and earthy.  Source and Source

Quinoa can be used in place of any grain in a recipe. I do recommend that you at least rinse before use since it naturally comes with a bitter coating called saponin. Most quinoa that is bought in the U.S. has been pre-rinsed and dried, but it never hurts to be sure!

Quinoa

Serves 2

Ingredients

1 cup quinoa, rinsed
2 cups chicken broth (you can use beef broth or water)
1/2 onion, diced*
2 cloves garlic, minced*

1. Place all ingredients into a saucepan.
2. Turn the saucepan to medium-high heat.
3. Place lid on pot and cook for 15 minutes or until quinoa has "popped" open (seriously--it looks like popcorn!).
4. Fluff with a fork.
5. Serve, mix into a salad, or save some for another day!

*I put onions and garlic in everything--these can be left if you choose!)

Quinoa Pilaf

Serves 2

Ingredients

1 tablespoon olive oil
1/2 onion, chopped
2 cloves garlic, minced
1 cup quinoa, rinsed
2 cups chicken broth
1 bay leaf

1. Sweat (means no browning!) onions and garlic in the olive oil until clear and fragrant on medium heat.
2. Add quinoa and stir to coat in the oil.  
3. Saute quinoa for 2 minutes.
4. Add broth and bay leaf and turn the heat to medium-high. 
5. Place lid over quinoa and cook for 15 minutes.
6. Fluff with fork when quinoa is "popped" but firm.
7. Season to taste with salt and pepper.
8. Serve.

I substitute quinoa for just about everything.  In fact, one of my favorite ways to eat quinoa is in Tabouli which is usually made with bulgur or couscous.  (I LOVE Mediterranean/Middle Eastern cuisine!)

Quinoa Tabouli

Serves 4

Ingredients

1 cup quinoa, rinsed
2 cups chicken broth
2 cups parsley, chopped finely
1/4 cup chives, chopped finely (green onions or regular onions work too)
2 cloves garlic, minced
1 large tomato, diced
1/2 cucumber, diced
3 tablespoons lemon juice
3 tablespoons olive oil

1.  Mix quinoa and chicken broth in a saucepan; turn to medium-high heat and cook for 15 minutes, or until done.  Fluff with fork, and set aside to cool.
2. Meanwhile, mix the remaining ingredients together.
3. When quinoa has cooled, add to parsley mixture.
4. Add salt and pepper to taste.
5. Allow the salad to set at least 1 hour but best if allowed to set over night.

I have seen recipes for quinoa burgers and pudding and salads (I have them on the list!) and just about anything else imaginable!  Quinoa also is ground into flour to be substituted in baked goods.  I have not attempted to bake with quinoa flour because it has only recently hit my shelf, but when I'll definitely try it out in the future!

Some sources for more quinoa recipes are here and here.

I haven't seen quinoa in main stream stores (unless they have a very large organic/all natural/health food section), but I can get them at my local co-op/health food store.  Quinoa comes in white (most common and cheap) and red (more expensive) varieties.  I have used both; the red requires a bit more cooking time (about 20 minutes), but other than that, they are similar.  I have seen a company (can't think of the name) starting to make pasta and such out of quinoa for those with gluten allergies; in fact, I have had the spaghetti, and it's really delicious! 

Are you intrigued?  I urge to go and try it!  My finicky/picky hubby-to-be even loves quinoa! (seriously!)  Have you had it before?  Tell me what you think of it!

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