by Guest | Sep 6, 2016 | Eat Well, Recipes
by Dana Zia, The Golightly Gourmet
“A world without tomatoes is like a string quartet without violins.” Laurie Colwin
The tomato…. or the love apple as it used to be called long ago, has seduced the American population for over 150 years. America consumes over 22 pounds per person per year and over twelve million pounds annually, but it wasn’t always this way. For about a hundred years during the 1700s, tomatoes fell from grace, being thought to be poisonous. The reason this stained reputation was pinned on the otherwise innocent tomato is not really clear. Perhaps because it is a member of the nightshade, or Solanaceae, family, making it a cousin of the eggplant, potato, peppers and the deadly belladonna or nightshade.
The reason this darling in the vegetable world was called the “love apple” is even less clear. There are some speculations that it’s called this because it was thought to be a powerful aphrodisiac that would overwhelm even the mighty of will. Supposedly Sir Walter Raleigh gave a particularly juicy tomato to Queen Elizabeth as symbol of his intentions. I think the tomato should be called a love apple because it is probably the best food you can eat, on a regular basis, and almost everyone loves them. (I certainly do!)
Tomatoes are overflowing with virtues in the nutritional department. Vitamin C is well represented in this colorful fruit, as well as beta carotene. But probably the most striking allure to tomatoes is they are one of the best sources of lycopene, a powerful antioxidant. No other food has the high levels lycopene in it like our love apple. So take advantage of the tomato as much as you can, particularly this time of year when they are bursting with flavor.
A good way to choose a delicious tomato is to smell the stem end. If it has the aroma of the garden, you’ve got a good one. No smell and you can bet that it is a tasteless tomato. Also choose tomatoes that are firm to the touch and have no soft spots. I have also heard that you should never put a tomato in the fridge, it destroys the flavor. I put them in the fridge however when they get too ripe and bring them to room temperature before serving them.
The best way to eat a fresh tomato is unarguably at room temperature, sliced and with a sprinkle of salt on it. This time of year I have them for breakfast, then some for lunch and more for dinner. When I do make recipes with tomatoes I choose simple recipes to spot light their flavor that is hard to get from tomatoes that have been shipped a thousand miles.
Love Apple Bruschetta
This bruschetta can be served anytime of year because delicious cherry tomatoes are easier to get all year.
2 cups of organic cherry tomatoes, quartered
3 tablespoons of thinly sliced basil
2 tablespoons of finely chopped shallots
1 tablespoons of a good virgin olive oil
1 tablespoon of balsamic vinegar
1/4 teaspoon of sea salt
Couple cranks of black pepper
OR ¼ teaspoon of black pepper
1 to 2 cloves of garlic minced
Ciabatta or baguette cut into slices
1 clove of garlic halved
Combine the first 8 ingredients in a beautiful bowl and let stand for about 1 hour to allow the flavors to marry.
Toast the baguette slices in your oven under the broiler, spread out on a cookie sheet for about 1-2 mins on each side till they are golden brown. Watch them closely as they burn easily! Rub the toast slices with the garlic halves and place on a platter. Spoon the tomato mixture over the toast and drizzle a bit of more balsamic vinegar in a pattern over the bruschetta and serve immediately with a few sprigs of basil for beauty.
This next recipe is a feast for the senses. The tarragon is such a delicious complement to the heirloom tomatoes. Make sure and purchase as many different colors and kinds of tomatoes for the biggest impact. So easy and so delicious!
Tomatoes Tarragon
1/4 cup of finely chopped shallots
1 tablespoon of chopped fresh tarragon
2 tablespoons of balsamic vinegar
4 teaspoons of good olive oil
2 pounds of organic heirloom tomatoes, cut into slices
¼ teaspoon of sea salt or kosher salt
1/4 fresh cracked pepper
Arrange the tomato slices on a gorgeous platter. Mix all the other ingredients together and drizzle over the tomatoes and serve with love.
by Guest | Aug 27, 2016 | Eat Well, Recipes
by Dana Zia, The Golightly Gourmet
The ubiquitous blackberry. We curse them 10 months of the year but for a few glorious months they are exalted. Out we trudge to the berry patch, covered in our thickest clothes, armed with gloves and clippers to battle the bramble for the sweet, shinning berries of delight. Working in the golden light with hands and mouths stained purple, there is a peace that settles over one, that is until your flesh is ripped by a thorn. Yet the blackberries are worth it, yes, worth every single drop of blood.
Blackberries are not only delicious but also loaded with all kinds of goodness. They have high levels of antioxidants, which are what give berries their characteristic red, blue and black colors. Antioxidants are knights in red satin, protecting the heart and circulatory system, staving off mental decline and beating back the aging process. The darker the berry the higher concentration of antioxidants.
Berries are also loaded with that object we all seek, fiber. Those little pesky seeds are even good for us because concentrated in them are a number of polyphenols, such as ellagic acid, which have cancer-preventive effects. Other berry components include salicylic acid (used to make aspirin which can help prevent heart attacks and inflammation) vitamin C and folic acid.
Here are a few common sense tips to better your berry pleasure.
-To reap the most value from berries you should eat them whole, either fresh or frozen.
-Pick on a dry day after a dryish spell. Blackberries mold very fast.
–Pick the bright shiny looking ones. If they are over-ripe they start to lose their shine.
-Don’t pick near roads because of the pollutants from the vehicles which may affect the fruit and don’t pick on field or road margins where crops may have been sprayed with toxic chemicals.
-Cut an empty, gallon milk jug’s mouth off and leave the handle. String an old tie or strip of cloth the same length through the handle and tie it so that it is a loop. When you pick berries, hang the jug from your neck so that you have both hands free to fight off the thorns. (learned this trick from a blueberry farm in my youth)
-Don’t wash the berries until right before you use them and refrigerate them as fast as you can on a cookie sheet. They will squish each other if stacked.
There are many wonderful things to do with blackberries that aren’t sweet but let’s face it, I love me some blackberry cobbler! Here are a couple of recipes that are lightened up and made with healthy ingredients. The first recipe is for the gluten free crowd and is easy to throw together but dressy enough for company. Enjoy!
Blackberry parfaits
Beautiful, easy, delicious.
For the lemon mousse;
8 oz of cream cheese at room temp
3/4 cup of chilled whipping cream
1/2 cup of powdered sugar
Zest and juice of one lemon
Using your amazing electric mixer, beat the cream cheese, 1/3 cup of powdered sugar, lemon zest and juice till fluffy. In another bowl, but with the same yummy beaters, beat the whipping cream till it forms soft peaks. Fold the whipped cream into the cream cheese concoction in 3 additions. Tuck in the fridge for at least an hour for the flavors to marry.
For the syrup
This is a smaller batch because it only last for a few days. Keep it in the freezer and if you aren’t going to use it right away.
3 soften (in hot water for 10 minutes) chopped fat pitted dates
2 Tablespoons of honey
Zest and juice of 1/2 a lemon
2 cups of fresh blackberries, washed and picked through
Blend dates and honey till in a fragrant paste. Add the blackberries to the blender until everything is pureed. Taste for sweetness and add more sugar if needed. Strain the seeds out or not, depending on the texture you like. Use on everything.
The rest of the equation;
1-2 cups of fresh blackberries
Blackberry syrup of your choice
Toasted sliced almonds or Gingersnap cookies, crumbled (optional)
In a beautiful glass add in layers; a dob of the mousse, some blackberries, a few tablespoons of syrup and almonds or gingersnap crumbles. Continue to layer till the top of the glass and top with the syrup, blackberries and almonds (or gingersnaps). Everyone will “oh and ah” as they happily dive into these.
Blackberry Nectarine Cobbler
This lightened up cobbler is the bee’s knees! You can make this cobbler with all blackberries, or any berries for that matter, if you wish. Peaches can be substituted for the nectarines, just make sure and peel them. Zest your lemon before you juice it, way easier!
For the fruit
1/4 cups of whole wheat pastry flour
6 cups of sliced nectarines
6 cups of blackberries
1/4 cup of sugar
The juice from one lemon
For the pastry
2 cups of whole wheat pastry flour
3/4 teaspoon of salt
3/4 cup of sugar
The zest of one lemon
1 tablespoon of fresh grated ginger
OR 1 teaspoon of ground dried ginger
1 teaspoon of baking powder
1/2 teaspoon of baking soda
5 tablespoons of butter cut into small pieces
1 1/4 cups of lowfat buttermilk
Preheat the oven to 400 degrees. Lightly toss the peaches, sugar and lemon juice in a large bowl. Sprinkle the flour and a pinch of salt over the bunch of goodness, then fold in, gently inhaling the sweet scent of summer. Let it rest for 15 minutes while you make the topping, then fold in the blackberries and pour the mixture into a 13 x 9 inch baking dish coated with cooking spray.
Meanwhile, bring out a medium bowl and combine the 2 cups of flour through the baking powder and stir well with a whisk. Drop the butter into the mix and stir again. Here’s the fun part. With (hopefully clean) hands, squish the butter into the flour mixture until you’ve got a crumbly coarse looking meal. (You can also use a pastry blender if you have one, or better yet a food processor, it’s just not so entertaining.) Add the buttermilk and stir till just moist. Plunk spoonful’s of the dough onto the fruit till it is reasonably covered, then sprinkle with some sugar. Bake for about 40 minutes till golden brown and bubbly. Enjoy the flavor of the season.
by Guest | Aug 27, 2016 | Eat Well, Recipes
By Dana Zia, The Golightly Gourmet
“I have no hostility to nature, but a child’s love to it. I expand and live in the warm day like corn and melons.” Ralph Waldo Emerson
I’m obsessed with fresh corn. It usually happens this time of year. The sunshiny cobs of juicy corn smile at me in their bin, wiggling their ears and promising a delectable good time. I am drawn in like a moth to the light, snatch up the ears and jaunt home. I am not disappointed.
There is nothing like biting into a fresh ear of corn. Your teeth slice through the corn with an audible crunch which heralds the explosion of the sweet corn and buttery flavor. Every time I eat an ear of summer corn I am always amazed at how truly good it is and how fleeting the season.
Corn is one of those vegetables that North America can boast as its own. Its cultivation started around 7,000 years ago by the Native Americans from a native grass called teosinte. Now how they figured out how to cross breed that small wheat like grain into the incredible edible corn is a mystery.
The Iroquois tribe was the first recorded to give sweet corn to some starving settlers and the rest is history. Sweet corn is very different from most of the corn grown in the world as in you can actually eat it raw. All other corn requires some sort of processing to be able to ingest it. (Needless to say, those corns are not so healthy for us.)
Sweet corn is harvested during the “milk” stage which is considered immature for all other corns, which are harvested during the “dent” stage. Since sweet corn is harvested at such a tender stage it is extremely perishable and needs to be eaten quickly! (Not a problem here.) When you are picking out corn to buy, make sure to open the husks a bit and see how tender and juicy the kernels are. If there are any dents in the kernels they are getting old and tough.
I took a poll on Facebook and everybody’s very favorite way to eat fresh corn is off the cob. I agree there is hardly anything better. But I took the challenge this week to find other ways to enjoy sweet corn off the cob. The kitchen was covered in corn silk and stray kernels but I came up with some dandy recipes. This one tied for first alongside the corn gelato. (Yes, corn makes a great ice cream! If you want the recipe email me at barefootzia@gmail.com.)
This recipe requires the corn to be cut off the cob. A great trick doing that is to cut it over a bundt cake pan, bowl side up. Use a small sharp knife and cut carefully down the cobs to get as much of the kernels as possible. The bundt pan will catch all the stray golden kernels that want to bounce all over the place. If you don’t have a bundt pan, a pie plate works good to. The corn salsa recipe can be used on salad, in tacos and many other dishes. Enjoy the fleeting season!
Fresh corn salsa over south of the border burgers
This is such a wonderful recipe to highlight fresh corn. I’ve included both a meat and a vegetarian burger to cook for the corn salsa.
Corn Salsa
3 fat ears of sweet corn, cut off the cob
3 sun ripe tomatoes, diced
1 red bell pepper, diced
2-3 tablespoons of chopped cilantro
2-3 tablespoons of fresh squeezed lime juice
1-2 teaspoons of smoked paprika (or regular)
1-2 teaspoons of cumin
1/4 teaspoon of salt
Black pepper to taste
Get out a beautiful bowl and stir all the ingredients together. Let them marry for about 15 minutes while you prepare the burgers, then taste. Add a little more lime, or salt and pepper to make the flavors pop. Serve over the burgers or anything else you think would be great. (Ice cream anyone?)
Beef Burgers
1 pound of grass fed ground beef
1/4 cup of diced canned green chilies, mild
1-2 teaspoons of chili powder
3 teaspoons of Worcestershire sauce
1 egg
1-2 teaspoons of cumin
1-2 cloves of garlic, minced
1/4 cup of minced fresh cilantro
1/2 teaspoon of salt
Pepper jack cheese
For the meat burgers, mix everything together in a bowl. (Your hands work best for this.) Pat into 4 patties a 1/2” thick and set aside. Heat up the grill or a big frying pan and cook the patties about 5 minutes on each side till done to your preference. Place a slice of cheese on top then serve immediately with corn salsa over them and a few slices of avocado. Muy delicious!
Veggie burgers
10 oz of portabella mushrooms, washed and diced (about 2 big ones)
1 1/2 cups of canned black beans, rinsed and drained
1/4 cup of diced canned green chilies, mild
1-2 teaspoons of chili powder
1 egg
3/4 cup of fine breadcrumbs
1-2 teaspoons of cumin
1-2 cloves of garlic, minced
1/4 cup of minced fresh cilantro
1/4 teaspoon of salt
Pepper jack cheese
In a food processor, chop the mushrooms into extra fine pieces. Slowly add the beans, process a bit more, then add all the rest of the happy ingredients until well combined. (I had to dump the mess out into a bowl and mix the last part in by hand. It was getting too sticky.) Let the mixture set for about an hour to let everything set. Gently make 4 -6 patties out of the mix. (This is a delicate process but works well if you wet your hands first) Heat up a non-stick skillet or griddle to a mediumish heat and liberally coat with a high heat oil. Gently place the patties on to the griddle or skillet and cook for 5 minutes on each side or until a brown crust begins to form. Place a slice of cheese on top then serve immediately with corn salsa over them and a few slices of avocado. Muy bueno!
by Guest | Aug 20, 2016 | Eat Well
By Anne Goetze, RDN, Oregon Dairy and Nutrition Council
It’s fair time — the Oregon State Fair opens August 26th! Fairs are one of the times during the year that the whole community comes together to celebrate agriculture, youth and family. It is also a good time to consider how wellness relates to the food we choose and how that food is produced – where it comes from, what resources were used to produce it and how will it improve health and wellness in our community.
Honoring the harvest means using food for its highest purpose and moving nutrients through the food system – from people to animals, and back to the land to grow more food – instead of going to waste in a landfill.
Current projections are that the earth’s population will reach 9 billion by the year 2050. In order to feed that many people, food production will have to increase 60%. With Earth’s natural resources already stretched almost to their limits, it is very clear that some important choices will need to be made from farm to table and back again. One healthy choice that we can all make every day is reducing food waste.
Each year, somewhere between 30 and 40% of the food produced in the US is wasted. An American family of four throws away $1600 worth of food each year, all while one in seven Americans struggles with food insecurity. Food banks across the country recapture tons of food that might otherwise go to landfills or be left to rot on the vine or in the field.
The Oregon Food Bank is a model nationwide and Tillamook County Services works with 30 hunger-relief agencies and programs throughout the county. Last year 630,000 pounds of food were distributed to hungry families and individuals. Capturing nutritious foods and ensuring they are available for all is an important first step in honoring the harvest, and it is a meaningful way to improve health and wellness in Tillamook County.
While this important food recovery work continues, you can help, too. The simplest way to start is in your own home. It’s all about shopping thoughtfully and using the food you bring home, especially fresh foods, while they are still fresh. We’ve all been there with limp, lifeless vegetables that have been forgotten in the drawer or spectacular mold growing in some forgotten container in the fridge. Let’s resolve to do better.
What you can do to Honor the Harvest today and every day:
- Try these “5 Tips to Reduce Food Waste.”
- Support Oregon Food Bank – Tillamook County Services and hunger relief agencies in your local community.
- Read more about Honor the Harvest, National Dairy Council’s commitment to sustainable food systems and consider how you can help.
by Guest | Aug 17, 2016 | Eat Well, Recipes
By Dana Zia, The Golightly Gourmet
“Eat a peach and live forever.” Chinese proverb
I have a confession to make….peaches are my very favorite fruit. The very scent of them sends me into a happy place. Then there is the sweet juiciness that hijacks your senses as you bite into one, they demand your full attention. I love a food that asserts itself. But I feel a bit like I am betraying my locavore status here as there is as much a chance at getting a good coast grown peach as there is of getting a good papaya. But this year with the lovely “almost” organic peaches that have been at the farmer’s market, I consider them “almost” local.
It seems I am not alone in this passion as the Chinese begun cultivating peaches from a native tree as early as 2000 BC. They have been writing poems and manuscripts about this fair fruit as far back as 1100 BC. In China, the peach tree is still honored as the “tree of life”. That would make it at least 4000 years that people have been enchanted by the peach.
The passionate Persians happened across the lovely peach around 300 BC due to the Silk Road and were instantly smitten as well. They were so effective at spreading this delicious jewel throughout the world that the Greek philosopher Theophrastus named it the “Persian apple” and consequently its Latin name is, Prunus persic. Then somehow, through many mispronunciations this name evolved into simply “peach”.
Peaches took root in North America very slowly. It started with the Native Americans who spread this delightful fruit by using the seeds as a lucrative trade item and planting them as they roved. Thomas Jefferson had his treasured peach trees at Monticello as well but full on production didn’t start until the 19th century. Fast forward to now and the United States leads the world in peach production with it being one of our largest commercial fruit crop, second only to apples.
Peaches are as nutritious as they are delicious being loaded with vitamin C, A, beta carotene and antioxidants. Since they are such a fragile fruit, try to buy peaches from as close to source as possible. Oregon and Washington both grow peaches in their warmer regions like the Willamette Valley and southern Oregon. When buying them, look for peaches with rich color that still have a slight whitish “bloom,” indicating that they have not been overly handled. Avoid ones that are excessively soft or with cuts and bruises or a shriveled appearance.
Make sure and give them the sniff test, if they don’t have a sweet aroma, they will surely disappoint. Do not buy refrigerated peaches, they have been robbed of their natural ripening process and will also disappoint. Buy your peaches slightly unripe and let them ripen at room temperature. If you’re in an all fire hurry, you can place them in a paper bag with an apple and it will expedite the ripening.
This is the perfect time of year to devour peaches. Both the Manzainta and Tillamook markets have peach farmers blessing us with their wares. This salad recipe I am sharing with you is an unusual but brilliant way to serve peaches as it isn’t a dessert. You will wonder why you have never done this before. Don’t let the long ingredient list on this recipe daunt you. It is actually very easy to make. Remember the very best way to eat a peach is raw and dripping down your chin. Enjoy the peach season! It is so fleeting and so enchanting!
Grilled Peach Salad with Peach Cumin Dressing
Serves four. Add grilled chicken breasts to make it a main dish.
For the grilled peaches;
2 large ripe peaches, cut in half, pits removed
1/2 large red onion, sliced into 1/4 inch rings (don’t separate the rings)
1 Tablespoon of olive oil
Kosher salt
Fresh cracked pepper
Frist off make sure your grill is relatively clean, then lightly oil the grill before you turn it on. (Important safety tip there) Heat up your grill to a high heat. (Pre-heating the grill is important to get the grill marks on the peaches) Brush both sides of the peaches and the onion rings with olive oil, then lightly sprinkle with salt and pepper. Place peaches cut side down on the grill for 3-5 minutes depending on the ripeness. You want some nice char marks on those jewels. Flip and grill for an additional 3-5 minutes then take off grill and let cool. At the same time, if you are good at multitasking, grill the onions the same way. Cut the peach halves into halves and the onions in half.
Set aside for the grand finale.
For the salad dressing;
1 large juicy peach, cut up
3 tablespoons of olive oil
2 tablespoons of honey
Zest from one lime
2 Tablespoons of fresh lime juice
1 teaspoon of cumin
1/8 teaspoon of cinnamon
Pinch of smoked paprika or ground cayenne pepper
1/2 teaspoon of kosher salt
1/8 teaspoon of fresh cracked pepper
Place everything into the blender or food processor and give it a whirl till well blended. Taste and adjust your seasonings. You can make this a day ahead and chill till you need it.
For the Salad
8 cups of mixed greens
1/4 cup of chopped fresh mint
1/4 cup of chopped fresh cilantro
1/4 cup of some nuts, pecans or almonds work best
1/3 cup of crumbled feta or goat cheese
The grand finale;
Toss the greens with the mint and cilantro and divide among 4 plates. Top each salad with 2 peach slices, some grilled onions, nuts and cheese. Serve with the dressing on the side so each person can make it as happy as they want it to. Make sure and say “Ta daaa!” when serving.
by Guest | Jul 30, 2016 | Eat Well
By Anne Goetze, RDN, Oregon Dairy & Nutrition Council
At the North Oregon coast, summer is here and so are the tourists. We all hope to get a little sunshine and that usually makes us think about sunscreen (or lack of) and Vitamin D. There’s lot of talk about the sunshine vitamin so let’s take a minute to think about some important facts.
First off, Vitamin D is important for health in many ways: strong bones, cell growth, and kidney function. Yet, most adults, especially in northern climates don’t get enough of this important vitamin.
From the age of 1-70, the daily recommendation is to get 600 IU of Vitamin D, while people over the age of 71 should aim for 800 IU per day. Some health professionals recommend even more, up to 2000 IU per day.
What’s the best way to get enough Vitamin D? There are several ways: from the sun, through food, and taking supplements in the form of Vitamin D3.
Most foods that are commonly eaten don’t have a lot of Vitamin D. Milk and some other foods (like orange juice) are fortified, meaning Vitamin D is added. Cheese is typically not fortified and yogurts vary, some have added Vitamin D. It is always a good idea to read food labels to check for Vitamin D. Look to see if Vitamin D is in the ingredient list or if the label states that it has been added. On the Nutrition Facts Label, if listed, the DV (Daily Value) for Vitamin D is 400 IU. An 8 oz. glass of milk provides 25% DV or 100 IU.
| Food Sources of Vitamin D |
| Food |
Serving |
Vitamin D (IU) |
| Cod Liver Oil |
1 tablespoon |
1,360 |
| Canned pink salmon |
3 ounces |
465 |
| Instant Oatmeal |
1 packet |
154 |
| Low-fat milk, fortified with vitamin D |
8 ounces |
100 |
| Orange juice, fortified with vitamin D |
8 ounces |
100 |
| Egg yolk |
1 large |
37 |
Most of our Vitamin D comes from the sun. Living in Oregon it can be tricky to get enough Vitamin D because of our latitude and frequent cloud cover. The estimates below give you an idea of the amount of time needed to spend outside at noon exposing your hands, face and arms to the sun in order for your skin to make the equivalent of 1000 IU at different times of the year:
- April 27th (scattered clouds): 11 min
- June 27th (clear skies): 5 min
- August 27th (clear skies): 8 min
- December 27th (overcast): 24 hours
Here is a fun sunshine calendar of the world to see how as the seasons change, so does the amount of Vitamin D we can make.
It is important to protect skin from too much sun. To get enough Vitamin D during the summer months, you really only need to expose skin for about half of the time it would usually take to turn pink. Getting enough Vitamin D does not mean getting sunburned!
Other challenges to getting enough Vitamin D include darker skin color and age. People with dark skin need to stay out in the sun up to three times longer to get the same amount. Also, people who are older make less Vitamin D from the sun because their skin is not as efficient at making it.
To make sure we get enough Vitamin D eat foods rich in Vitamin D, get some sunshine when we can, and supplement with Vitamin D3 to make up the difference.
Resources:
- OSU Linus Pauling Institute: Micronutrient Information Center: Vitamin D http://lpi.oregonstate.edu/mic/vitamins/vitamin-D Retrieved May 5, 2016
- U.S. Department of Health & Human Services: National Institutes of Health: Vitamin D https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3 Retrieved May 5, 2016
- OSU Linus Pauling Institute: Webinar Series – Vit D: Bone Up For Winter http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/gombart_vitamin_d_bone_up_for_winter_slides.pdf Retrieved May 5, 2016
- Vitamin D Day: Sunshine Calendar Infographic http://www.vitamindday.net/ Retrieved May 5, 2016
