27 September 2010

Walnut Pesto

I'm afraid fall is here in Boone. We won't be seeing the mercury rise above 68F (or the sun rise for that matter) all this week. This also means the beginning of the end of my summer of herb growing. I cut a mixing bowl full of basil the other day and had to come up with something to do with it, so that's where this pesto came from.

Not so fast. I'm not letting you get away without a quick nutrition lesson today.

I'm a big fan of nuts as you should be too for their awesome protein, fat, and mineral content, but walnuts especially. Walnuts have the highest content of omega-3 fatty acid of any of the nuts in the form of alpha linolenic acid (the plant form of omega 3's). This plant form is absorbed in much smaller quantities compared to the animal forms (EPA and DHA), but if you find it difficult to incorporate the fatty fishes into your diet twice a week, then a handful of walnuts a day will certainly help your case.

Walnut Pesto

2 C basil (fresh, whole, packed)

1/2 C walnuts

1/4 C olive oil

sea salt and pepper to taste

Combine all ingredients in a food processor and pulse until a grainy consistency is achieved.

Look out for next post on how I actually used this awesome spread...

17 September 2010

A Quick Word On Mayo (w/ Honey Cole Slaw Recipe)

It seems lately there has been a lot of experimenting going on in my kitchen. After a couple of different interpretations of cole slaw, this is the one that has stuck around.

I always get a lot of questions about my use of mayonnaise. In reality, mayo is really a pretty wholesome food that unfortunately just happens to have been mucked up by modernization and food production techniques. In it's most basic form, it is just eggs, oil, and vinegar. We can get along with that right? Sadly, most you see on the shelves in a jar are made with soybean oil and preservatives. Even mayos boasting about their use of olive oil are usually made with primarily soybean oil. The Spectrum brand as seen in the photo is the kind I use. It is made with 100% canola oil which, while it isn't a spectacular choice, is much better than any soybean version. As always, if you have the time and means to make it yourself, please do, but for the rest of us... the Spectrum version will do in a pinch.

Honey Cole Slaw

1 package of slaw mix*
4 heaping tblsp. mayonnaise
2 tblsp. honey
2 tblsp. apple cider vinegar
Sea salt & pepper to taste

Mix all ingredients together in a large bowl. Refrigerate overnight before serving.

*I seem to prefer the tricolor slaw as seen in the picture above (green cabbage, purple cabbage, and carrots), but this should work equally well with just green cabbage or broccoli slaw.*

That's all there is to it! Try it with some steamed shrimp or grilled pork.

13 September 2010

Pear Salad

Hello all!

It's been a long 8 months since I last dropped a new nutrition knowledge bomb on you and a lot has changed for me in that time. Another spring semester and a summer full of classes has really helped further shaped my thoughts on food, health, and life. I've just entered my junior year of college at Appalachian State and am continuing work on an research projects they'll let me jump on.

As hinted at just before, some of my recent courses and experiences at Appalachian have further refined my ideas abut food (...and even changed a few). You'll be hearing about these shortly.

Until then, I want to welcome everyone back with one of my new favorite salad recipes.

Pear Salad

1/2 pear (diced)
2 strips of bacon (cooked, crumbled)
8-10 raspberries
1 tblsp. raisins
1/2 oz. goat cheese crumbles
1/2 oz. pecans (chopped)
A few rings of red onion
1 pinch or two of sunflower seeds
2 oz. baby spinach
2 oz. assorted baby greens

Combine all ingredients together in a large salad bowl with your favorite balsamic dressing and, if you like, grilled chicken (for a filling dinner). Enjoy!

I'm hoping to be back to the blog for good this time. Recipes, nutrition thoughts and tips, book reviews... I won't promise an update every other day, and I don't want to predict a schedule for fear of another burn out. However, just know, I'm thinking about you and still have plenty of information to share to keep you coming back. I hope that you'll stick with me on this journey.