groceries apr 2010
DESCRIPTION
Groceries Apr 2010TRANSCRIPT
no. 4 - 2010 Shop smart. Every day!
CookingCheap
and easyDutch treats
Cheese please
hzhuan zhan trading n.vGENERAL FOOD SUPPLIERS & DISTRIBUTORSBoegoeroei 36-J Tel: 587 7423
The Omega-3’s you need.
The taste you love.
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Happy Queen’s Day...
The Goodness of Bananafor your baby
Chef of the month
Dutch treats
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and further in...
Every dayCooking TipsHealth Benefits of SushiOff the Shelf
Just for kidsThe Goodness of Banana for your baby10 reasons why you should do cook-ing activities with your kids!
Gourmet cookingChef of the monthBeauty Recipes
Home cookingCelebrate Queen’s Day with these yummy recipesCheap and easy recipesThe beautifying power of Spring veg-giesEnergyzing pack-and-go lunchesNatural flavor boostChipotle Chicken Salad RecipeCheese Please
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Publisher FLAVOURS MEDIA N.V. Contribut-ing Editor Joanna Hopkins, Holly Meyer Pho-tographers Luis Mejia Creative DirectorSally Blanchard Sales Manager Nicole de Mei
flavoursmedianvit’s all about taste..
T: 297 7331280 / 5831278
Available at the following Supermarkets: Ling & Sons, Super Food, Kong Hing, Cer-tified, Hua Run, Huan Zhan, Lee Feng, Hong Kong, Mundo Nobo, Morning Supermarket, Rey Hing, New Food Center and Johnson Supermarket.
Cheap and easy
recipes
http:issuu.com/flavoursmedianv
Groceries Aruba
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Prevent Grocery bags from toppling“Grocery bags used to always fall over in my SUV, creating a big mess. Now I keep an un-rolled yoga mat in the trunk and place the cargo on top. The mat’s sticky surface keeps food purchases, my kid’s sports equipment and even dishes for potluck dinners firmly in place.”
How to Remove Garlic Smell from Your HandsAfter chopping garlic, the smell can remain on your hands for hours after. Unless you are warding off vampires, smelling like garlic can be embarrassing and annoying. Here are some quick, but effective ways to remove the garlic smell from your hands.Garlic has a very potent smell about it. After chopping garlic, you may notice that you still have the odor of it on your hands - up to hours after. As delicious as garlic is, walking around smelling like it is another story.
To remove the garlic smell from your hands, simply rub your hands with a stainless steel spoon or other stainless steel utensil.
Don’t have stainless steel utensils on hand? A little salt or baking soda rubbed on the hands should do the trick.
When you serve Chef Boyardee to your family, you give them more than great taste — you give them a wholesome nutritious meal as well. Because Chef Boyardee is made with premium meat and en-riched pasta, it is a good source of protein. And Chef Boyardee has zero grams trans fats and no pre-servatives. Serve Chef Boyardee. The good, hot and hearty meal that your entire family loves.
Kraft Singles have been a family favourite for Aruba’s households . The smooth creamy, milky
taste provides a healthy introduction to the world of cheese to children of all ages.
Kraft Cheese Singles are a rich source of Calcium with 21% of the Recommended Daily Intake in every slice and are NOW enriched with added
Vitamin D to assist Calcium absorption.
tips
La Choy Soy Sauce Is an all-purpose sauce that adds Asian flavor to a variety of dishes. Sprinkle
it on rice or use it as an ingredient in a stir-fry dish.
Teriyaki Marinade and SauceLa Choy Teriyaki Marinade and Sauce delivers the flavor of a traditional Asian
ingredient for a variety of cooking methods from marinades to classic Asian
stir-fry recipes
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GENERAL FOOD SUPPLIERS & DISTRIBUTORSBoegoeroei 36-J Tel: 587 7423zhuan zhan trading n.vh
Add more taste t
o your day!
ish in itself is a great source of protein and has many health benefits; Sushi is one of those types of fish that can be very
beneficial to your health. They don’t call fish brain food for nothing. Though some fish
have more fat than others, the best type of fat is called Omega 3 fats. These fats are good fats and they protect the nervous system and
provides Vitamin D and proteins.Sushi can also lower your overall cholesterol. The Food and Drug Ad-ministration recommends that you allow 2 servings of fish a day. The Omega-3 fats also help prevent mental illness and can help in keeping your blood sugar levels at a healthy range. The benefits of Sushi can also include helping with depression, helping boost the immune system and it can help include the fat necessary to your diet.
Sushi is also great for your heart. Why not eat a food that can improve your overall well being, help improve your mental state and keep your heart healthy. Sushi taste great and is very healthy for you. How can it get better than that? In the past 10 years sushi restaurants have been popping up all over the place so you have no excuse as to why you haven’t tried it
of sushiHEALTH BENEFITS
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10 OFF THE SHELFTry our picks of the month!
Hunt’s Original Diced TomatoesMade from all-natural, premium, vine-ripened toma-toes, Hunt’s Diced Tomatoes are cut from firm, peeled tomatoes packed in their own juice. Hunt’s Diced va-rieties add great tomato taste to your favorite meals, including classic Italian and Mexican dishes, chili, soups and stews.Hunt’s Whole TomatoesHunt’s Whole Tomatoes are made from all-natural, premium vine-ripened tomatoes and salt. The whole, firm, peeled tomatoes are packed in their own juice and add great tomato taste to soups, stews, spaghetti sauce, casseroles and chili.Hunt’s Tomato PasteHunt’s Tomato Paste is made from all-natural, vine-ripened tomatoes, salt, spices and natural flavors. Only concentrated, strained tomatoes are used for an extra-thick paste. Tomato paste originated as an Ital-ian flavoring in dishes such as spaghetti sauce, lasagna and pizza, but it’s also great in chili, casseroles, soups and stews.Hunt’s Stewed TomatoesMade from all-natural, premium vine-ripened toma-toes, Hunt’s Stewed Tomatoes are sliced and seasoned with onions, celery and bell peppers. Hunt’s Stewed Tomatoes add robust flavor to vegetable dishes, casse-roles, soups, stews and chili, as well as favorite Italian and Mexican dishes.
ACTII Butter & ACTII Kettle CornWhen looking for a warm, nutritious snack that is fun to share with your family, pop up some family fun with ACT II Microwave Popcorn. And it comes as no surprise, with so many delicious products and flavors. From classics like Butter Lover’s and Light Butter to fun flavors such as Ket-tle Corn, we’ve got popcorn to please any taste bud.
Healthy Choice Vegetable SoupFlavors abound in this hearty ver-sion of our traditional beef soup. Lean, tender chunks of beef accom-pany carrots, celery, potatoes, peas, and green beans. This soup is a good source of protein and fiber, and is loaded with vitamin A. Check your supermarket aisle for more flavors of Healthy Choice Soups
Swiss Miss Milk ChocolateCreated with a blend of rich, dark European cocoas for real chocolate taste and flavor, It is available in regular and no-sugar-added for-mulas, with or without real marshmallows. Warm up with Swiss Miss any time.
The Gulden’s Spicy Brown Mustard Recipe includes a blend of premium mustard seeds and spices gathered from many parts of the world. Gul-den’s is perfect for topping a frank, spreading on a sandwich, or mixing into a favorite recipe.
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Jello No Bake CheesecakeHomemade delicacies easily made and even more easily enjoyed.
Van Camp’s—”America’s Original Bean”—has been making delicious beans
for more than 140 years. When looking for a tasty and satisfying bean dish, try one
of Van Camp’s three different styles. Van Camp’s Pork & Beans, the No. 1 brand in pork and beans. Van Camp’s Baked Beans
are slow cooked to perfection using quality ingredients. For the perfect complement to
any main dish, or even alone, beans from Van Camp’s are a real treat.
Good for your Heart
Pure Wesson 100% Natural Canola OilPure Wesson 100% Natural Canola Oil is the most versatile type of vegetable oil and it provides the best nutritional balance of all popular cooking oils.Wesson Canola’s light, delicate taste makes it the perfect oil to be used in every recipe that calls for vegetable oil. Wesson’s canola oil has the same health benefits as olive oil with-out the strong taste allowing for the food’s taste to come through in cooking. Canola oil provides a source for healthy fat (monounsat-urated fat) that is essential for everydiet.According to the U.S. Food & Drug Admin-istration (USDA), Wesson Canola Oil now comes with a qualified health claim on its ability to reduce the risk of coronary heart disease (CHD) due to its unsaturated fat con-tent.
A.1 Original Steak SauceFor 180 years, A.1. Original Steak
Sauce has served as the perfect com-panion to steak. From start to finish,
use it as a marinade, brush it on while grilling or just pour it on at the table.
“Nobody is going to be thirsty this Easter”Tropical Bottling Company with a great promotionThat easter weekend is among the best and nicest time of the year for one to spend time with his or her loved ones at the beach is not one of Aruba’s best kept secrets, One could say that this is a well know fact, that over the years might even have become a cultural tradition that many anticipate starting right after carnival. Tropi-cal Bottling Company representing both Tropical soft drinks and Powerade designed a promotion to ensure that nobody, making the most of this wonderful time is go-ing to be thirsty or have any of his/her friends be thirsty for that matter. Upon purchase of any canned Tropical soft drinks you receive a free Powerade of choice. This promotion is valid in the following supermarkets stra-tegically placed all over the Island, thus ensuring that nobody is left behind all thirsty this easter weekend. The participating supermarkets are, Macro, New Food Cen-ter, Kong Hing, Ling and Sons, S-Chow, Johnsons, Kong Fui, Chengs and Mundo Nobo. This super offer is valid from march 10th till April 12th. So make sure you get yours while supplies last and quench that thirst and beat that heat!
KID
S12 The Goodness
of Banana for your Baby
Bananas are an excellent source of nutrition and as such, are another perfect fruit to be one of baby’s first foods. Bananas are often called one of nature’s perfect foods because they are said to contain everything a person needs to survive. One of the most important nutritional components of Bananas is that they contain potassium and fiber. Bananas are also high in Vitamin B6, Vita-min C and Vitamin B2.
The Potassium in bananas often gets a bad rap due to the confusion with so-dium (salt). Potassium contributes to healthy blood pressure as well as healthy heart functions. Some studies have suggested that people who consume banan-as and other foods high in potassium are less likely to develop atherosclerosis and high blood pressure.
Bananas are also known as one of nature’s own antacids. They are known to help protect against stomach ulcers and ulcer damage. The reason for this sel-dom known and almost odd fact is that bananas contain “mucilaginous bulking substances”. The help the intestines with producing a mucousy lining and are very very easy to digest.
Please be aware that bananas are also known to cause constipation when eaten in large quantities.
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2 ripe bananas3 egg yolks1/2 cup milk or formulapinch of ginger or cinnamon or nutmeg - you choose
Place all ingredients in a blender or food processor and blend until smooth but not runny and thin - or simply hand whip the ingredients together if you prefer. Pour mixture into custard/ramekins and bake at 350F for approximately 20 minutes. Check every 10 minutes as we have found that the time can vary depending on how thick/thin you made the mixture. This will begin to split like a pumpkin or custard pie does when fin-ished. Test with a clean knife inserted into the center; it’s done when the knife comes out clean.This can also be made by scrambling in a frying pan on low heat.
½ Cup Water1/3 Cup Quick-cooking Tapioca1 Banana½ Cup plain or vanilla Yogurt
Bring water to a boil in a saucepan. Gradually add tapi-oca, stirring constantly. Reduce heat to low & cook 5 minutes, continuing to stir constantly. Separately puree the banana & add to the mixture. Blend tapioca with yogurt & banana.
1 cup cooked brown rice 1/2 banana purée
1/2 cup plain whole milk yogurt1/2 teaspoon vanilladash of cinnamon and/or ginger
Combine ingredients and warm gently in a sauce pan. Stir frequently. Remove warmed pudding to a food processor or blender and blend as needed for a texture your baby will enjoy. Do not blend if serving to an older baby who can handle texture. Save some for yourself too. Yum.
Vitamin A 95 IUVitamin C 11 mgFolate** 22.5 mcgVitamin B6 7 mcgNiacin 6.5 mgPantothenic Acid 31 mg Vitamin E 67 IU
VITAMINS Analysis MINERALS AnalysisPotassium 467 mgMagnesium 43 mgPhosphorus 27 mgCalcium 7 mgSelenium 1.3 mgIron 4 mg Also contains trace amounts of zinc, manganese and copper
Bananas
Banana “Custard”
Banana Rice Pudding
Bananas & Tapioca
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KID
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1. Learning to cook helps kids to learn about nutrition and healthy eating. They are growing up with fast food and junk food at their fingertips, which is part of the reason why child obesity is on the rise! Teaching kids to cook will help instill skills to last them a lifetime.
2. Boost their self esteem. If your child needs a boost of self confidence, (and who doesn’t!) cooking in the kitchen will do just that. They are accomplishing a task, learning something important and contributing to the family.
3. Create family time and bonding. Take time to cook with your kids and they will have memories that they, in turn, can pass on to their families. It may take a longer time to get the meal or snack done but the moments with your children will be priceless. (Just remember to have patience. Don’t worry about flour on the floor or spilled milk).
4. Kids will be more apt to eat what they make. Perhaps, it is the enthusiasm of creating something themselves, but they will be more likely to eat whatever they had a hand in
making. 5. Kids learn real lessons in science, language, math and creativity. Cooking will help reinforce all these subjects! Visit our What do Kids Learn While Cooking page for more information.
6. What a great way to learn life skills. This can be especially helpful when kids are on their own and won’t have to rely on fast food and junk food to sustain them.
7. They can help contribute to the family and they can feel the importance of helping.
8. They are working together as a team, whether it is with a parent or with a sibling to get the job done.
9. Cooking teaches them planning and making choices.
10. Practice creativity and imagination. Kids cooking activities are a great way to express themselves and enjoy their creations.
10reasons why you should do cooking activities with your kids!
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Kien-Fat-Lie-Kwie is his name, but the nickname “Chino” is his fame. Born in Surinam 45 years ago, this friendly culinary talent is the proud Executive Chef of Renaissance Aruba Resort & Casino. His culinary training started about 39 years ago when he was helping his father, who was a Chef at Lago and later at Talk of the Town. As a young kid Chino enjoyed the ambiance of the kitchen and discovering the secrets of cooking. His professional cooking career took off at Talk of the Town hotel when Ike Cohen recognized Chino’s ambition and qualities. He start-ed out as a cook helper. It just took him 6 months to become 2nd cook and another 3 months to be in charge of the Surfside kitchen, before moving to the main hotel kitchen assisting the Chef.
When Aruba Sonesta Resort opened doors, Chino recognized the career possibilities and was hired as their 1st cook. His impressive record displays a stunning rise as he became successively Chef de Par-tie, Chef de Tournant, Sous Chef, 1st Banquet Chef, Executive Sous Chef and finally Executive Chef.
It’s easy to find out why Chino has become so successful. Just walk with him through the hotel. From every corner people come out to greet him and with a gracious smile he acknowledges every hallo. Chino is a man of the floor, a real team player. He is a people manager with a fine nose for delicious recipes. He is specialized in Asian food, he states, but you can always wake him up in the middle of the night for a juicy rib eye steak with lots of fat.
Where for many Chefs a career highlight would be to cook for the Dutch Queen, Chino did it 3 times already. The Queen was impressed by his cooking and enjoyed it very much. Another highlight in his career was when he just became Banquet Chef. He had to prepare dinner for a party of two thousand people. “Back then we didn’t have much experience with parties this large, but we just saw it as a new challenge,” Chino says. “And it went well. Everybody was happy,” he smiles.Ask Chino for his recommendation at LG Smith Steak & Chophouse and he will proudly point out the grilled Double Bone Filet of certified
Angus Beef Rib Eye. But also the popular dessert Mascarpone Tart with light, but rich cheese carries Chino’s signature. Both a delicious and a must try. Chino is a brilliant wizard in kitchen and you will taste it in all his recipes!
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of the monthchef
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Pamper yourself with a tropical treat. Just slice ¼ of a fresh pineapple into 3” or 4” wide strips (which should be enough to cover the entire body, so you can snack on the rest!). Then sprinkle the soft pulpy side of the strips with course salt of sugar. Next, stand in the tub and gently scrub your skin, including rough spots like knees and elbows, just as you would with a sponge or loofah. Wait two minutes, then rinse well. “Fresh pineapple contains an active enzyme called bromelain, which acts as a nat-ural exfoliator to leave skin smooth”, plus the fruit smell amazing!
Spring has sprung, but your ashy complexion didn’t get the memo. Perk up with a homemade scrub:In a bowl, combine a ¼ cup of corn-meal, 1 Tbs. of grated gingerroot and a splash of milk. Then gently massage the mixture into your skin, using a circular motion and avoiding the delicate under –eye area. The mildly abrasive cornmeal will polish away dead skin cells, allowing the milk’s cleansing lac-tic acid to penetrate pores. And the ginger will stimulate circulation to create a radiant glow. Afls. 5.00 for a facial scrub.
BEAUTY
To feel baby smooth Look amazingly vibrant
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Yogurt protein is a natural skin conditioner. When you use new Yogurt Nourishing Hand Wash and Body Wash from Dial, you’re doing more than clean-ing your skin. You’re infusing it with moisture it needs, and helping to protect it from de-hydration. The moisturizing power of these clean-rinsing formulas is clinically proven. So your skin will feel sensa-tionally smooth and healthy, with every wash.
Don’t just clean your skin—condition it naturally.
Celebrate Queen’s Day with these yummy recipes
Herring with onions:This is raw herring that is fermented in chopped onions. Fresh from the sea, you can usually buy it in stalls outside in different places in the city, or in fish stores. The tradition of how to eat it is holding the fish by its tail between your middle finger and thumb, lean back and let it slide in your mouth.
Like every country, Holland has a cuisine of its own. We’ll introduce some snacks and candy you can get in the Netherlands that are par-ticularly weird for people not familiar with Holland.
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Frikandel Speciaal:The frikandel is a kind of snack sausage. The ingredients are all sorts of left over meat, from intestines to brain. Eaten together with mayonnaise, ketchup and onions, you can get this in every snackbar. Even though it might not sound that tasty, it is really popular among the Dutch!
Drop:This candy is often bought by the kilo. It’s a sweet that is available in different tastes. It can be really salty, so if you are not used to this type of candy it is a good idea to start with the sweet ones!
Poffertjes:These are tiny pancakes, with a diameter nearby one inch. It’s served with a lot of butter and powdered sugar. It is a good snack when it’s cold outside, sometimes sold in stalls on the street or in pancake restaurants.
Ingredients3 cups all-purpose flour 1 1/2 teaspoons ground cinnamon 1 teaspoon ground cloves 1 teaspoon ground ginger 1/8 teaspoon baking powder 1/8 teaspoon salt 1 cup butter, softened 1 1/4 cups packed brown sugar 1 egg 1/2 cup sliced almonds
DirectionsIn a medium-sized bowl, mix the flour with spices, bak-ing powder and salt. In a large bowl, beat butter and sugar at high speed until light and fluffy. Beat in the egg and mix well. Stir in by hand half the flour mixture, then add the re-maining flour and almonds. Mix with a wooden spoon or knead with hands. Divide dough into four parts, wrap in plastic and refrig-erate for several hours. (If you are using a mold, chill it as well.) Preheat oven to 350 degrees F (180 degrees C) and grease two cookie sheets. Remove one quarter of the dough from the refrigerator and flatten it with your hands. Oil your mold and lightly flour it. Using your fingers, press dough firmly into the mold. Trim any excess dough from the mold with a knife. Transfer the cookies onto greased cookie sheets with a spatula, spacing about one inch apart. Refrigerate dough trimming to be rerolled later. Lightly flour but do not re-oil cookie mold. Repeat process with remaining dough. When cookie sheets are full, bake cookies for 20 - 25 minutes or until golden brown around the edges. Store in a covered tin.
Speculaas:These cookies are sold in different shapes, but the most traditionally Dutch one is speculaas in the shape of a windmill, sold in every supermarket. They have an un-usual taste, that comes from a combination of the multiple spices used. Dutch people have made a habit out of dip-ping the cookie in their coffee.
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Ingredients:50 g butter50 g plain flour1 cup hot milksalt300 g leftover cold roast beef, finely chopped, minced or whizzed in a food processor1/2 onion, finely diced1 tbsp ketjap manis (A lot of Dutch food has strong Indonesian influence. Hence the use of ketjap manis in flavouring. Conimex is one of the favourite Dutch brands)tbsp chopped thyme leaves1 tbsp chopped parsley1 tsp freshly ground black pepper
Crumb Coating:2 eggs, lightly beaten1/3 cup milk1 cup plain flour2 cups breadcrumbsPinch of saltVegetable oil for deep-fryingMethod:Melt the butter in a small, heavy-based sauce-
pan. Stir in the flour to make a paste (roux), and cook, stirring all the time, for about 3 minutes. Gradually mix in the hot milk to make a bechamel sauce. Bring to the boil, them lower the heat and simmer for 5 minutes to get rid of the floury taste. Add a pinch of salt to season then tip the bechamel into a large mixing bowl and leave to cool.Place the remaining ingredients into a food proces-sor and whiz until smooth.
Tip into the mixing bowl with the cool bechamel sauce and stir in well to form a thick paste. Taste and adjust seasoning to your liking. Cover with plastic wrap and refrigerate for a few hour until chilled.Form the croquette mixture into chunky little logs (3 x 10 cm) - you should get about 24 in total.Whisk the egg and milk together and set up a little
production line of 3 dishes containing the flour, the egg mixture and the breadcrumbs.
Roll the croquettes in the flour first, then dip them into the egg mixture and then the breadcrumbs so they are evenly coated. For an extra-crunchy coating dip the croquettes into the egg and breadcrumbs for a second time then refrigerate for 30 minutes.Heat the oil in a deep-fryer or a heavy-based frying pan to 180C. Preheat the oven to 100C. Fry the croquettes in batches until golden brown all over, about 5 minutes. Drain briefly on a wire rack and transfer to the oven to keep warm while you fry the remaining cro-quettes. Serve with Dutch mustard for dipping.Note: You can eat kroket on its own or you can eat it with a slice of white sandwich bread or a soft white bread roll (Traditionally, Dutch eat kroket with white bread). If it’s eaten on a slice of sandwich bread, you should cut the kroket lengthwise and spread the mustard as shown in below picture:
Kroketten (Dutch Croquettes)
Cheap and Easy Cooking
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Erwtensoep (also known as snert) is a typical Dutch meal. This recipe makes a pretty thick meal of a soup, but that’s how it should be. In fact, the Dutch believe that pea soup should be so thick that you can stand a spoon upright in it. However, if you prefer a slightly thinner soup, simply add some more stock. It’s traditional to serve this hearty soup with slices of rookworst (smoked sausage) and rye bread topped with katenspek (a type of smoked Dutch bacon). I’d like to thank Het from Rotterdam for her old family recipe, which I’ve adapted for our maga-zine.
Ingredients:1 1/2 cups (10.5 oz) dried green split peas (300 g) 3 1/2 oz streaky bacon (100 g), preferably Dutch ‘speklap’ but regular will do 1 pork chop (5-6 oz/150 g) 1 stock cube (you could use vegetable/pork/chicken) 2 celery sticks 2-3 carrots, sliced (1/2 cup/3 1/2 oz/100 g) 1 large potato, peeled and cubed 1 small onion, chopped 1 small leek, sliced (1/2 cup/3 1/2 oz/100 g) 1/4 celeriac, cubed (1/2 cup/3 /12 oz/100 g) Salt and pepper, to taste To serve: Handful of chopped celery leaf (or the leaves in the center of a regular bunch of celery) ‘Rookworst’ (a Dutch smoked sausage) or smoked frankfurter/wiener sausages if you can’t find ‘rook-worst’. Preparation:Bring 3 3/4 pints water (1.75 l) to the boil in a large soup pot, along with the split peas, stock cube, pork chop and bacon. Skim off any froth forming on top. Put the lid on the pot and leave to boil softly for 45 minutes, stirring occasionally (it may catch if you don’t). Take the pork chop out with a pair of tongs, debone and thinly slice the meat. Set aside. Add the veg-etables to the boiling broth and leave to cook for another 30 minutes (adding the smoked sausage for the last 15 minutes). When the vegetables are tender, remove the bacon and smoked sausage with the tongs, slice thinly and set aside. Meanwhile, puree the soup with a stick blender. Season to taste. Add the meat back to the soup, setting some slices of ‘rookworst’ aside. Serve split pea soup in bowls or soup plates, garnished with slices of smoked sausage and chopped celery leaf.
These little meat balls are frequently served at parties and other festive oc-casions. The Dutch usually serve them with mustard for dipping, and you might want to serve them with a variety of dips, including mustards, chut-neys, and barbecue sauces.
Ingredients4 tbl. butter or margarine 1/2 lb ground beef or veal 1/4 cup carrot, finely diced 1/2 cup onion, finely chopped salt and freshly ground black pepper to taste A grating of fresh nutmeg 1 tbl. fresh lemon juice 2 tbl. parsley, finely chopped5 tbl. flour 1 cup beef broth or milk1/2 cup dry bread crumbs 1 egg, beaten with 1 tsp. water Oil for deep fryingPreparationHeat one tablespoon of the butter in a large skillet over moderate heat and cook the meat, carrots, and onions until the meat is browned and the car-rots are tender. Drain the meat in a colander, then place in a mixing bowl. Add the salt, pepper, nutmeg, lemon juice, and parsley and stir to combine. Set the meat mixture aside. Heat the remaining 3 tablespoons of butter in a saucepan over moderate heat and stir in the flour to make a roux. Cook this for 2 to 3 minutes, then add the beef broth or milk. Continue heating, stirring constantly, until the sauce boils and becomes quite thick. Combine the sauce with the meat mixture, stirring to combine them thoroughly, and chill this mixture for at least two hours in the refrigerator, until it has become solid. When the mixture has solidified, roll it into balls about 1 inches in diameter, using your hands. Roll the balls in the bread crumbs, then in the egg and water mixture, then in the bread crumbs again. Fry a few at a time in a deep fryer with at least 2 inches of oil at 375 degrees until golden (about 2 to 3 minutes). Drain on paper towels and serve immediately.
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erwtensoep
bitterballen
26 StamppotIf you’ve ever been in the Netherlands, you’ve probably tried some form of Hutspot. Hutspot is a dish of mashed potatoes boiled to the point of softness. Carrots (wortel) and other vegetables like onions (ui) are also added to the mix. It’s one of those hearty dishes that fills you up and satisfies your stomach. I just love it!If you ask the people in the Netherlands about the origins of Hutspot, people wil tell you that it’s been popular since the Nazi takeover of the Netherlands. During the Nazi occupation, Dutch crops were confiscated. Everything was confiscated, except for the potato. Supposedly, potatoes (aardappel) can be grown underground, hidden from sight; especially from the Nazis. The potato rose to become a symbol of resistence against the Nazis. Soon after the war, Hutspot came to represent the national cuisine of the Netherlands. The carrots In hutspot came to symbolize the Dutch royal family or the House of orange. Since carrots are orange, and the royal family traces their lineage to the House of Orange, the two came to symbolize the pride of the Netherlands. Kind of a neat story if you ask me.Then there’s stamppot. Stamppot, like hutspot, contains mashed potatoes. Unlike hutspot, stamppot has cabbage (boerenkool) and brussel sprouts (spruitjes). Some people eat it with gravy and get this, with applesauce as well. There’s also the folks who like it with bacon and onions. Stamppot is usually served with some sauerkraut (zuurkool) or sausage (rookworst). Stamppot is great because you can easily get it anywhere for a good low price.
Ask anyone from the Netherlands what they would consider the Dutchest dish of all Dutch dishes and they will probably say stamppot. This hearty veg-etable mash is usually made of potatoes and/or other vegetables. It is traditionally served with a smoked pork sausage, known as rookworst, and gravy. The ultimate in comfort food! Prep Time: 10 minutesCook Time: 20 minutes
Ingredients:• 6 large mealy potatoes, like Idaho or russet potatoes • 1 large celeriac • 1 cup chopped celery leaves • 3 tbsp butter • 1 tbsp mustard • Salt
Preparation:Peel the potatoes. Peel the celeriac, using a knife to cut the thick skin away until you are left with only creamy white flesh. Cut the potatoes and celeriac into similarly sized pieces for even cooking. In a large soup pot, boil the potatoes and celeriac for 20 minutes in salted water. Drain, shake and dry with kitchen towels before mashing with a potato masher or ricer. Working quickly, add the butter and mus-tard. Season to taste. Stir through the celery leaves just before dishing up. Serve Celeriac Mash as a side dish or top with slices of smoked pork sausage and gravy as a main meal. Serves 2 as a main meal, or 4 as a side dish.
recipe
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You couldn’t possibly find a more Dutch way of eating as-paragus than this. And, for those of you who feel the need to point out that Hollandaise sauce is French, some histori-ans believe that it was actually invented in the Netherlands and then taken back to France by the Huguenots. A recipe for Hollandaise sauce appears in a Dutch cookbook by Carel Baten, which dates from 1593. Once looked down upon as peasant food (note the humble way it was painted), the Dutch now consider asparagus to be ‘white gold’. Heritage aside, this simply is the best way to enjoy this delicious delicacy.
Ingredients:• 8 -10 asparagus spears per person (approx. 3.5 pounds/1.6 kilos for four people) • 1 tsp salt • 4 whole eggs & 4 egg yolks • 8 slices boiled ham • 4 tbsp dry white wine (e.g. Pinot Blanc d’ Alsace) • 1 cup melted butter (100 g) • Pinch of nutmeg • 1/2 tsp lemon juice • Pinch of salt and white pepper • 2 tbsp finely chopped flat leaf parsley
Preparation:Soak the asparagus in cold water as soon as you get them home. Rinse and peel with a potato peeler (start from the head and work your way down). Now cut the woody bit off the end. Place the asparagus and salt in a large pot, cover with cold water, and bring to the boil. Now temper the heat slightly and allow to simmer for about 10 minutes. Take off the heat and leave the asparagus in the hot water for a further 15-20 minutes, or until tender. Meanwhile, boil 4 of the eggs and chop finely. Slice the ham into fine strips. For the Hollandaise, beat egg yolks and wine until foamy. Place on a low heat and beat continuously until the sauce thickens. Re-move from the heat and add the melted butter in a thin trickle, while continuing to whisk. Add the nutmeg, lemon juice, salt and
white pepper. Whisk again, and set aside. Gently drain the cooked asparagus. Be careful not to damage the tender heads. Plate them up, making sure the asparagus are fac-ing in the same direction, and top with the Hollandaise sauce, chopped ham and boiled eggs. Scatter parsley over and serve with the rest of the chilled wine.
TIPS: 1. If you’re not able to use your asparagus right away, simply wrap it in a damp tea towel and keep it in the vegetable drawer of your fridge. It keeps quite well this way. 2. Many Dutch people eat this dish with melted butter instead of Hollandaise. It’s an easy way out for those too daunted to try Hol-landaise or a good back-up plan if your Hollandaise breaks. But please don’t let me scare you. It really isn’t hard to make at all! 3. I’m a big fan of using the same wine in your food as you’re planning to drink. Here, you only need 4 tablespoons, so why not? Besides, if you’re going to be making a delicate sauce like Hollandaise, why ruin it with some cheap plonk? 4. Hollandaise sauce is famous for breaking, so if you’d rather not take any chances, feel free to use a double boiler (also known as the au bain marie method). Simply place your bowl over a pan of gently boiling water and continue as directed above. However, I find that if you simply do it in a saucepan on a very gentle heat and whisk like crazy it does not tend to break. 5. This is generally considered a main meal in Holland, but you could serve smaller portions as a starter.
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This recipe for Rode Kool Met Appeltjes, featuring red cabbage and apples, came to me via a friend. She got the recipe from an old boyfriend, whose grandmother used to make it. At any rate, I’m glad this recipe found me so I can share it with you. Ingredients:• 1 tbsp butter • 1 tbsp chopped onion • 1 red cabbage, finely sliced • 2 apples (preferably Goudreinet), peeled and sliced • 1 tsp white wine vinegar • 1 tsp sugar • The zest of half a lemon • 1 bay leaf • 1 clove • 1/2 cup rice • 1 tsp corn starch (corn flour) • Salt and pepperPreparation:In a large saucepan, sautee the onions in the butter. Now toss in the red cabbage, stir and allow to sim-mer for 10 minutes. Add the rest of the ingredients, along with enough water to cover the cabbage. Sim-mer for an hour or two, or until soft but not mushy. In a small bowl, mix a little bit of the cooking liq-uid with the corn starch (corn flour) and add to the saucepan. Allow to thicken. Season the Rode Kool Met Appeltjes to taste and serve.
grandmother’s red cabbage (rode kool met appeltjes)
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Benefits of Cabbage Cabbage is a popular vegetable that is used for cooking and is also known for its medicinal properties (it said to contain chemicals that can prevent cancer). The history of its uses can be traced to the Greek era, where the Greeks used fresh white cabbage juice to relieve sore or infected eyes. During those times, the Romans and Egyptians would drink cabbage juice before meals to prevent intoxication.
Precaution: do not eat red cabbage raw. Avoid cabbage if you suffer from goiter, or take MAOI antidepressants. Cooked red cabbage can cause constipation and irritation of colon.
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Why it makes you feel great:Asparagus contains inulin, a fiber that improves G.I. health and helps metabolize nutrients to curb hunger. It also has the amino acid asparagines, which helps flush out fat-packing toxins.
The beautifying power of Spring veggies
Why it makes you feel great:Fennel is brimming with vitamin C and a distinct com-bination of flavonoids (including the glycosides rutin, quercetin and kaempferol) that reduces oxidative dam-age to bodily cells. The result: a healthy, lit-from within radiance.
Why it makes you feel great:Peas are packed with thiamine, riboflavin, niacin and folate,
which help metabolize carbs, protein and lipids. It’s like having a built-in generator for a steady stream of energy
throughout the day.
Fennel makes skin glow
Fresh peas rev energyAsparagus speeds slimming
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This soup is from Provence, where many hearty soups that feature potatoes, saffron, and a poached egg are referred to as bouillabaisse. This recipe is from the vegetarian cook-book Mediterranean Harvest.
Ingredients16 cups water kosher salt 2 1/2 lbs spinach, stemmed 1 tablespoon extra virgin olive oil, plus extra for drizzling 2 leeks, white and light green parts only sliced 4-6 garlic cloves, minced 1 lb red potatoes, sliced 1 bouquet garni, made with bay leaf, thyme and parsley 1 pinch saffron fresh ground black pepper 4 large eggs 4 slices bread, thick slices, toasted and rubbed with garlic 1/2 cup gruyere cheese, grated
Directions1. Bring the water to a boil in a large pot. Add 1 Tsp salt and the spinach. Blanch just until wilted, less than a min-ute. Using a slotted spoon, transfer the spinach to a bowl of cold water. Let sit for a couple of minutes, drain, and squeeze out the water. Chop coarsely and set aside. Mea-sure out 6 c of the cooking water and set aside. 2. Heat 1 Tsp olive oil in a large, heavy soup pot over medi-um heat and add the leeks. Cook, stirring often, until tender and translucent, about 5 minutes, and add the garlic. Cook, stirring, for another minute or so, until fragrant. 3. Add the spinach and stir together for a few seconds, then add the potatoes, the 6 c reserved blanching water, and the bouquet garni. Bring to a boil and crumble in the saffron. 4. Reduce the heat to a simmer, cover, and simmer for 15 minutes, or until the potatoes are tender. Taste and adjust salt. Add pepper. Discard the bouquet garni. 5. Have the soup at a bare simmer. One by one, break each egg into a teacup, then tip into the soup. Poach the eggs for 4-5 minutes, until just set. 6. Place a crouton in each bowl and, using a slotted spoon, scoop out a poached egg and place it on top. Ladle the soup into the bowls. Sprinkle on the cheese and drizzle on a little olive oil. Serve.
spinach bouillabaisse
Spinach nutrition is amazing. The calcium content in spinach and the other dark leafy greens mentioned above strengthens bones.The A and C vitamins in spinach plus the fiber, folic acid, mag-nesium and other nutrients help control cancer, especially colon, lung and breast cancers. Folate also lowers the blood levels of something called homocysteine, a protein that damages arteries. So spinach also helps protect against heart disease.
The flavonoids in spinach help protect against age related memory loss.
Spinach’s secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the el-derly. Foods rich in lutein are also thought to help prevent cancer.
As you can see, the health benefits of spinach are numerous. The vitamins and calcium in spinach, combined with the overall nu-tritional value of spinach, make this vegetable and its dark leafy green cousins top picks for healthy food choices.
Fresh or frozen, add these greens to your food menu as often as you can.
Why Eat Spinach?
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Combine chopped romaine lettuce with diced cooked chicken, black beans, corn, diced toma-toes and avocados. Top with shredded cheese.
Toss with vinaigrette.
Energyzing pack-and-go lunches
These portable meals cut afternoon fatigue by two thirdsEating a low carb protein packed lunch can reduce afternoon energy slumps by up to 67 percent. That’s because limiting carbohydrates in the afternoon prevents the surge of serotonin that leads to sleepiness, while consuming protein raises levels of the energizing neuro-transmitter dop-amine.What’s more, scientists at the University of Kentucky College of Medicine in Lexington found that a high protein meal suppresses production of the hunger-triggering hormone ghrelin and simultaneously revs output of peptide YY, a powerful appetite controlling compound, ensuring you’ll feel satisfied until dinner.
Combine a handful each of walnuts, grapes and sliced celery with diced cooked chicken breast and chopped apple. Toss with a splash of lemon juice and olive oil and a drizzle of honey.
Toss thinly sliced cooked steak and cucumbers with chopped fresh cilantro, a splash of soy
sauce , sesame oil, fresh lime juice and a little brown sugar. Wrap in lettuce leaves.
BonusPacking your own lunch in-stead of ordering out can save you up to Afls. 50 a week. And with just five minutes of prep time, these simple recipes make it easy to reap all the amazing benefits.
WALFORD SALAD
THAI BEEF BUNDLES
TORTILLA SALAD
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Adding vinegar to different foods, such as salad vegetables or French fries at the carnival, has been publicly deemed to provide healthy benefits to one’s body.But there are many medical benefits of vinegar that many people do not realize. The following para-graphs will briefly discuss some of the more un-known medical benefits of vinegar. Since vinegar contains agents proven to help kill bacteria and fungus, one of the medical benefits of vinegar is it can help cure athlete’s foot and other foot fungus. Soaking your feet in vinegar, just once a day, will help change the PH levels in your skin so that fungus cannot grow. Bacterial killing agents found in vinegar, will help kill the existing bacteria and fungus.Another one of the many medical benefits of vin-egar is it can help relieve cramps- such as a calf or leg cramp. Muscle cramps can be excruciating, and pain medications can take a while to take ef-fect. Very often muscle cramps are caused by low potassium levels in the body. Taking one teaspoon of vinegar orally when you are suffering from any type of muscle cramps will quickly cause your po-tassium level to rise and help relieve the cramps.
Some other medical benefits of vinegar include: • relieving sunburn pain • relieving jellyfish stings • relieving earache pain So whether you are cooking with vinegar or simply taking vinegar to assist with cramp relief, you are guaranteed to get some kind of benefit from this wonderful cooking agent!
Benefits of Vinegar Go Beyond Adding Flavor to Food
Combine a handful each of cold cooked green beans and cherry tomatoes with hard boiled egg wedges. Toss with salmon and chopped basil. Dress with lemon juice and olive oil.
Combine cooked shredded chicken with some blanched snow peas, sliced cucumbers, chopped fresh cilantro and radish matchsticks. Drizzle with sweet rice vinegar and sesame oil.
SALMON NICOISE
SESAME CHICKEN SALAD
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TiPExperiment with natural flavor boosters so that you don’t depend so much on packaged foods. Grow fresh herbs on your window sill and add them to tomato sauce. Try lemon, lime and orange zest in soups, salads and marinades.
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Red wine’s phytonutrient resveratrol helps balance blood sugar, leading to fewer between-meal cravings.3 ways to use:• Stir into fruit pies in place of water or other liquid.• Poach pears, peaches and other fruit in it.• Combine with olive oil and use to baste grilled meats, fish and poultry.
Natural flavor booster
This condiment helps induce thermogenesis, a heat-producing process that revs fat burn by up to 25 percent, according to UCLA scientists. 3 ways to use:• Mix a spoonful into coleslaw or egg salad.• Stir into pan sauces.• Toss with potato wedges before roasting them
The acetic acid in this aged elixir slows digestions of carbohydrates to prolong satiety. Plus, it contains just 10 calories per tablespoon.3 ways to use:• Simmer into a syrup to top ice cream or fruit.• Add a splash to cooking liquid when braising meat.• Stir 1 tsp. into tonic water; add a twist of orange.
RED WINE: adds nuanced fruitiness
MUSTARD: adds tangy zip
BALSAMIC VINEGAR: adds sweetness
MUSHROOMS: Women who enjoyed a mushroom based lunch eat 400 fewer calories throughout the day compared with those who eat a meat dish, accord-ing to a study at Johns Hopkins University in Baltimore. Follow up research confirms that a daily 1 cup serving of mushrooms instead of an equal portion of animal protein can help women shed 10 pounds of belly fat in two months.
EDAMAME:Consuming two daily serving of soy foods such as edamame or tofu helps target abdominal fat at the cellular level, note researches at the University of Illinois at Urba-na-Champaign. Their studies show that soy activates fat burn insides cells, stimulating weight loss with-in 72 hours, without calorie restric-tion. Plus, it cuts the production of new abdominal fat by 57 percent.
BEANS:Eating 1 cup of protein and fiber rich beans daily cuts the risk of expanding waistline by 23 percent, say scientist at the Center of Disease Control and Prevention. Additional research shows the same daily dose can help dieters more than double abdominal-fat reduction. Plus, pre-liminary studies suggest that bean fiber binds to fat-storing toxins in the intestinal tract, speeding their elimination from the body.
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Super plant proteins that target belly fat3
Thanks to their stores of healthy omega 3 fats, these tiny fish stimulate the release of leptin, a hormone that boosts metabo-lism.3 ways to use:• Mash and add to prepared buschetta topping.• Chop and stir into pizza or marinara sauce.• Mince and toss with sautéed vegetables.
The cucumbers in pickle relish contain antioxidants that help quell the body-wide inflammation respon-sible for excess belly fat.3 ways to use:• Incorporate into the mix for crab cakes• Whisk a spoonful into vinaigrettes.• Saute with onions and serve with grilled meats.
ANCHOVIES: add salty bite
PICKLE RELISH: adds sweet and sour zing
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This chicken salad looks and tastes good enough to be served at a res-taurant, but it has been adapted for your guilt-free enjoyment.
IngredientsCooking spray4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, halved lengthwise1 cup frozen whole-kernel corn1 cup canned no-salt-added black beans, rinsed and drained1/3 cup chopped red onion1/2 cup shredded fat-free Cheddar cheese1/2 cup loosely packed cilantro1/4 cup fat-free plain yogurt1/4 cup light mayonnaise1 tablespoon canned chipotle pepper in adobo sauce1 tablespoon fresh lime juice4 cups torn leafy salad greens1/2 cup crushed baked tortilla chips
DirectionsPreheat the oven to 425°F.Lightly spray two baking sheets with cooking spray. Put the chicken on one baking sheet. Spread the corn in a single layer on the other.Bake both for 16 minutes, or until the chicken is no longer pink in the center and the corn is roasted and slightly crunchy, turning the chicken over and stirring the corn halfway through.Let the chicken cool slightly, about 2 minutes, or until easy to handle. Cut into bite-size pieces. In a large bowl, gently toss the chicken, corn, beans, onion, and Cheddar.In a blender, pulse the cilantro, yogurt, mayonnaise, chipotle and sauce, and lime juice until well blended. Pour over the chicken mix-ture and toss gently to combine.Put the salad greens on plates. Spoon the chicken salad over the greens. Garnish with the tortilla chips.
Cook’s Tip: Chipotle peppers are dried, smoked jalapeño peppers. Some are canned in spicy adobo sauce. For this recipe, use one canned pepper and some of the sauce. You can freeze the remaining peppers. Spread them in a single layer on a tray lined with wax paper. Spoon
some sauce over each pepper. Freeze until just firm. Transfer the fro-zen peppers and sauce to an airtight freezer container or bag. Because the peppers are frozen individually, it will be easy to remove just the number you need for a recipe. Let them thaw in the refrigerator for a few hours, or until icy, then chop or use whole, as directed in the recipe.
ChipotleChicken Salad
DIABETES FRIENDLY RECIPES
Calories 338Total Fat 7.5 gSaturated Fat 1.5 gTrans Fat 0.0 gPolyunsaturated Fat 3.5 gMonounsaturated Fat 2.0 g Cholesterol 72 mgSodium 389 mgCarbohydrates 32 gFiber 6 gSugars 6 gProtein 36 g
Nutrition Analysis (per serving)
Serves 4; 1 cup chicken salad and 1 cup salad greens per servingStart to Finish: 26 minutes
Beet root is a traditional treatment used for leukemia. Beet root con-tain an amino acid betaine which has an anti cancer properties. Red beet therapy, consisting of consumption of approximately two pounds of raw, mashed beets daily, has been favor-ably reported for cases of leukemia and tumors (includes cancer). Re-search also shows that beet juice can help inhibit the development of colon and stomach cancer. It is believed that red beets when used eaten regularly may help against certain oxidative stress-related disor-ders. The fiber in red beets help reduced se-rum cholesterol by 30 to 40%. Beets can help in normalizing blood pressure and helps to keep the elas-ticity of arteries, when consumed regularly it can help prevent varicose veins. Beet root is recommended for preg-nant women because it contain folic acid that can help lower the risk of spina bifida and other neural tube de-
fects in newborn infants. Beet juice helps stimulate the func-tion of liver cells and protect the liver and bile ducts.
Beet juice is highly alkaline which makes it effective in the treatment of acidosis. Drinking beets regularly can help re-lieve constipation. Beet juice and carrot juice when com-bined is excellent in the healing gout, kidney and galbladder problem. Red beets can also help in the following problems; Headaches, toothaches, dysentery, lumbago, skin problems, menstrual problems, etc.
The Latin name for alfalfa is Medicago Sativa and the aliases of the plant are Buffalo Herb, Lucerne and the Purple Medic. Alfalfa is a legume not classified a leafy vegetable as many people may think. The United States is the world’s largest producer of alfalfa but other countries the alfalfa is very important to places like Europe, Australia, South America, South Af-rica and China. Commonly known as alfalfa hay, it is the United States third most vital crop worth money only corn and soybeans come ahead of the hay.
Alfalfa is a very healthy food; it has many differ-ent types of health benefits. For example, it is said to be a great treatment in people who have diges-tive problems and is said to be very healthy for the heart. The reason why it is good for the digestive system is because alfalfa is enriched with fiber and legumes are very good for both the heart and the digestive system. When alfalfa is being used in a supplement form it becomes a great tonic and al-falfa has a detoxifying effect. It has beta carotene, calcium and Vitamin D, E and K.
The benefits of alfalfa in its leafy stage are that it can reduce blood sugar and even cholesterol lev-els. Also, when alfalfa is in a supplement effect it can also be a laxative and a diuretic. Alfalfa also helps in the treatment of urinary infection, kidney, bladder and even prostate conditions. When used in the herbal form be careful, it can cause blood to thin. Check with your doctor before using any herbal supplements. Eating alfalfa is a great health benefit when eaten in its true form.
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Benefits of Alfalfa
Red Beet is unique for its high levels of anti-carcinogens and its very high carotenoid content. Red beets are high in carbohydrates and low in fat and it is an excellent source of folic acid. It is loaded with antioxidant that helps the body against heart disease, certain cancer especially colon cancer and even birth defects. Betacyanin is the pigment that gives beets their red color; this pigment is absorbed into the blood corpuscles and can increase the oxygen-carrying ability of the blood by up to 400 per cent. Don’t throw away the green leafy tops as they can be cooked like spinach and are also rich in beta-carotene, folic acid, chlorophyll, potassium, vitamin C, and iron.
Benefits of Red beet
“The iron content of red beets, though not high but is of the finest quality that makes it a powerful cleanser and builder of blood. This is the reason why beets is very effective in treating many ailments caused by toxic environment and surrounding”.
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Calco Stoba
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Ingredients1/4 cup olive oil 1 celery stalk, chopped 1 medium eggplant, cut into 1/2-inch pieces Salt 1 red bell pepper, cut into 1/2-inch pieces 1 medium onion, chopped 1(14 1/2-ounce) can diced tomatoes 3 tablespoons raisins 1/2 teaspoon dried oregano leaves Freshly ground black pepper 1/4 cup red wine vinegar 2 teaspoons sugar 1 tablespoon drained capers 1 loaf ciabatta bread, cut crosswise into 6 equal pieces 2 garlic cloves, peeled 6 slices (1/3-inch-thick) drained fresh water-packed mozza-rella
DirectionsHeat 1/4 cup of the oil in a heavy large skillet over medium heat. Add the celery and saute until crisp-tender, about 2 min-utes. Add the eggplant and saute until beginning to soften, about 2 minutes. Season with salt. Add the red pepper and cook until crisp-tender, about 5 minutes. Add the onion and saute until translucent, about 3 minutes. Add the diced toma-toes with their juices, raisins, and oregano. Season with salt and pepper, to taste. Simmer over medium-low heat until the flavors blend and the mixture thickens, stirring often, about 20 minutes. Add the vinegar, sugar, and capers. Season with salt and pepper, to taste.Cut the bread pieces horizontally in half. Grill the bread cut-side down on a grill pan over medium-high heat until golden, about 2 minutes. Rub the whole garlic cloves over the toasted side of the bread. Add a slice of mozzarella to bread bottom, spoon the caponata on top, cover with the other bread half, and serve.To take for a picnic: Wrap the sandwiches separately in plastic wrap or parchment paper. Chill until ready to serve, or keep at room temperature up to 1 hour.
Eggplant is an excellent source of dietary fiber. It’s a very good source of vitamins B1, B6 and potassium. It’s a good source of copper, mag-nesium, manganese, phosphorus, niacin, and folic acid. Nasunin, an an-thocyanin from eggplant peels, is a potent antioxidant and free-radical scavenger, and has protective activity against lipid peroxidation. A comprehensive breakdown of protein, carbohydrate, sugar, vitamin and mineral content presented in an easy to read pie chart can be found in our Nutrition Database where this food can also be added to a meal planner.
Type 2 Diabetes ManagementThe National Diabetes Education Program, Mayo Clinic and American Diabetes Association recommend an eggplant based diet as a choice for management of type 2 diabetes. The rationale for this suggestion is the high fiber and low soluble carbohydrate content of eggplant.Study results indicate that phenolic-enriched extracts of eggplant inhibit enzymes that provide a strong biochemical basis for management of type 2 diabetes by controlling glucose absorption and reducing associ-ated high blood pressure (hypertension).
Cholesterol LoweringEggplant has been used as a cholesterol lowering agent, and there are some studies to support that claim. There are however other studies that do not support the use of eggplant extract as a cholesterol lowering agent. Further research is needed to establish its effectiveness in lower-ing cholesterol.
Cancer PreventionAngiogenesis is the formation of new blood vessels and is a normal process in growth and in wound healing. Angiogenesis also plays an important role in the growth and spread of cancer by feeding the cancer cells with oxygen and nutrients. In a study at the Department of Nutri-tional Science in Japan, it was established that nasunin, the antioxidant from eggplant peels, is an angiogenesis inhibitor, and might be useful to prevent angiogenesis-related diseases.Other studies have demonstrated that antioxidant anthocyanins found in eggplant skin and other plants show inhibitory effects on the growth of some cancer cells.
Caponata Picnic Sandwiches
Nutrients in Eggplant
Ingredients2 tsp olive oil, or vegetable oil 4 slice(s) uncooked turkey bacon, diced 1/2 cup(s) onion(s), diced 2 cup(s) asparagus, fresh, or frozen and thawed, cut into 1-inch pieces 1 spray(s) cooking spray 6 slice(s) light whole wheat bread 4 large egg(s) 5 large egg white(s) 3/4 cup(s) fat-free skim milk 2 tsp Dijon mustard 1/2 tsp table salt 1/4 tsp black pepper, freshly ground 2 Tbsp grated Parmesan cheese, divided 1 cup(s) low-fat shredded cheddar cheese, about 4 oz
InstructionsHeat oil in a large ovenproof skillet over medium heat. Add ba-con and cook, stirring, until golden brown, about 4 minutes. Add onion and asparagus; sauté until vegetable are soft, about 3 to 5 minutes. Remove vegetables from pan and set aside.Preheat broiler.Off heat, coat same skillet with cooking spray. Arrange bread slices tightly in bottom of skillet. In a large bowl, whisk together eggs, egg whites, milk, mustard, salt and pepper; pour over bread and allow milk mixture to soak in entirely (like when you make French toast). Sprinkle bread with 1 tablespoon of Parmesan cheese. Place skillet over medium to medium-high heat. Cook, shaking pan frequently to promote even cooking, until almost cooked through to the top, about 4 or 5 minutes. Place skillet under broiler to set eggs, about 2 minutes. Remove skillet from broiler; top with bacon-vegetable mixture, cheddar cheese and remaining tablespoon of Parmesan cheese. Place skil-let under broiler again until cheese melts, about 1 to 2 minutes. Slice into 6 pieces and serve. Yields 1 piece per serving. NotesIf you don’t have an oven-proof skillet, cover the handle with aluminum foil before broiling.
43Asparagus, Bacon and Cheese Strata
“Stratas make an excellent breakfast or brunch, and they give you the perfect opportunity to use up leftover veg-etables, lean meats and day-old bread”.
Servings: 6Preparation Time: 15 minCooking Time: 20 minLevel of Difficulty: Easy
5POINTS
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It is hard to imagine Holland without its lush green pastures and gently grazing cows. They are as much part of the national identity as clogs, windmills and tulips. Not surprising, when you consider that the Dutch have been making cheese since 400 AD. Nowadays, Holland is the largest exporter of cheese in the world. Its dairy indus-try as a whole has a turnover of around Euro 7 billion.
Cheesy Sights Cheese markets are still held in Holland. Some are just for tourists, such as the Alkmaar, Hoorn and Edam markets, but they are still worth see-ing. The traditional cheese market trade is re-enacted in these towns every summer in front of the gorgeous old cheese weigh houses. The ritual features cheese bearers donning straw hats, brightly colored wooden stretchers and lots of cheese. The Cheese Museum in Alkmaar is also worth a visit. The cheese markets at Woerden and Gouda are the only remaining functioning commercial mar-kets. Farmers from the area have their cheese weighed, tasted and priced here. Cheese has been traded on the Gouda cheese market for over three hundred years. Buy some Gouda cheese there, or peruse the many exhibitions related to cheese production surrounding the market. At Woerden, you can buy boerenkaas, delicious artisanal raw milk farmhouse cheese. Some farmers also open their farms up to the public for tours and tasting sessions. Also worth a visit is Reypenaer’s Tasting Room on the Singel, one of Amsterdam’s old city cen-ter canals. Foodies the world over have long embraced Reypenaer cheese, an artisanal Gou-da and a two-time Supreme Champion winner (best European cheese out of all categories) at the Nantwich International Cheese Show, the world’s largest.
1. Gouda Gouda cheese makes up about 50% of the cheese production in Holland, making it our most im-portant, iconic and best-known cheese. Gouda is a semi-hard cheese with a 48 % milk fat content and a mild taste. Ageing intensifies the flavor and hardness. Gouda usually comes in cheese wheels weighing 26.5 pounds (12 kilos) and Baby Goudas of half a pound to a pound (250 g to a kilo). Beemster, Reypenaer and Old Amsterdam are popular commercial brands.
2. Edam Edam cheese is the second most important cheese in the Netherlands,
making up 27% of our total cheese production. Edam is semi-hard, with a fat content of 40% and a very mellow, salty taste that appeals to all ages. Ageing intensifies the flavor and hardness. The cheese has a typical round shape and weighs 4 pounds (1.7 kilos). Baby Edammers weigh half a pound (1 kilo). Export versions often have a red paraffin coating. Westland exports good Edam cheese, but whatever brand you buy, make sure it is from Holland. Cheap imitations that taste nothing like the original abound, unfortunately.
Cheese Please
Dutch Cheese Varieties
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3. Maasdammer Maasdammer cheese represents 15% of Dutch cheese production. It has large holes, a domed shape and a sweet, nutty taste. The shape, typical taste and holes are created by special bacteria that release gas-es during the maturation process. Leerdammer and Maasdam are the best known brands of Maasdammer cheese.
4. Boerenkaas Boerenkaas (literally, farmer cheese) is a raw milk cheese, i.e. unpas-teurized. By law, at least half of the milk used in the production of boerenkaas should come from the farm’s own cattle. The other half may be purchased from no more than two other dairy farms. This en-sures an artisanal product.
5. Goat’s cheese Dutch goat’s cheese is available as the familiar fresh, soft goat’s cheese we all know and in the semi-hard Gouda style. The advantage of this
goat’s cheese is that it needs a shorter maturation process than cheese made from cow milk. Semi-hard goat’s cheese is pale, with a slightly piquant taste, but a creamy melt-in-the-mouth texture. Look out for aged Bettine Grand Cru , which was chosen 2006 Best Cheese of the World during the annual Nantwich International Cheese Show in England.
6. Smoked cheese Smoked cheese is melted and smoked, and then reconstituted into sausage-like shapes. It is usually sold in slices and has a distinctive brown rind and a smoky taste.
7. Frisian clove cheese This cheese is made with low fat milk, cumin and cloves. The cheese is quite firm in texture and comes in a wheel with sharp edges. A long ripening process creates a hard, dry and somewhat tart cheese.
8. Leidse cheese The original cumin cheese from Leiden is dry, piquant and somewhat tart. It has a fat percentage of 40%. Ageing intensifies the cumin fla-vor. Boeren Leidse (Farmhouse Leidse) has a fat percentage of 20% and a dark red rind with the Leiden city crest (keys) on it.
9. Herb cheese This category includes cheeses that are flavored with herbs such as parsley and chives, but also more unusual ones such as nettles, mus-tard, onion or pepper.
Cheese Please Try these delicious cheeses for yourself. I found a few online cheese shops that have quite a good selection of Dutch cheeses. They all ship internationally.
Edam Cheese
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Vondellaan 19 Oranjestad Aruba T: (297) 582-3545 F: (297) 583-5008
Frontstreet 49 Philipsburg St. Maarten T: (599) 542-2481 F: (599) 542-5170
Kaya W.F.G. (Jombi) Mensing 24 C/D Zeelandia Curacao T: (5999) 461-3580 F: (5999) 461-3581
Experience Versatility Insight
Accountants and Advisors
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