So I Broke My Elbow....

So I broke my elbow…. put your microscopic violin away. Whenever I get sick or injured, which luckily does not happen often, I always look for nutritive solutions which can assist in my recovery. To make light of an annoying aliment, I utilized the opportunity to take an expansive view of my diet and see if I am lacking in certain nutrients that could aid in recovery. With broken bones and damaged ligaments, I immediately thought about calcium, phosphorus, Vitamin D and protein as well as anti-inflammatory agents to further assist with healing.

Calcium, Phosphorus, and Vitamin D are essential for making bones strong and healthy. Common sources of calcium and phosphorous include milk, yogurt and cheese, additionally, calcium can also be found in salmon and sardines (especially if the bones are consumed), almonds, and dark leafy greens (kale, turnip greens, spinach and collards). Calcium is also fortified in orange juice, many cereals, tofu, and plant-based milks.

Phosphorus is a major component in bone mineralization and can be found in whole grains, certain vegetables (broccoli, mushrooms, pumpkin, and corn to name a few), legumes, and chocolate. 

Calcium, phosphorus, and Vitamin D work together to allow for the most advantageous absorption. Vitamin D can be obtained from the sun’s rays, supplements, and food. Food sources of Vitamin D are limited but can be found in egg yolks, fatty fish, oysters, fortified milk and bread. According to the Academy of Nutrition and Dietetics, men and woman should consume 1000 mg of Calcium a day and 600-800 IU of Vitamin D daily; these amounts increase after age 50. 

Vitamin C is an important anti-inflammatory agent that boosts the immune system as well and encourages bone growth, muscle and cartilage development. Vitamin C is found in most fruits and vegetables.

To try and eat the most “healing” foods which provide my body with the essentials necessary to foster a speedy recovery, I dabbled in some roasted organic chicken, plenty of Siggi’s yogurt, eggs, upped my intake of orange carrot juice, and made sure that I had an array of whole grains and satisfying dark, leafy greens.

If you are dealing with an aliment or just want some recipe ideas to increase your vitamin C, D, phosphorus and calcium intake, here is what I made recently (with some major help from my buddy). I hope you get inspired!

Roasted butternut squash topped with toasted pumpkin seeds, pomegranate seeds, and shaved parm

Butternut squash is not only one of my favorite squashes it is loaded with beta-carotene, fiber, vitamin C and calcium! This was a delicious Fall-appropriate dish that was bursting with color and flavor. Cubed butternut squash was tossed with canola oil and roasted for 30-40 minutes. Once tender and slightly caramelized, I topped the squash with shaved parm, toasted pepitas, pomegranate seeds, and finished with aged balsamic.

Wheat berries with organic rosemary roasted shiitakes, and dino kale (lacinato kale)

Wheat berries are phosphorus rich, the mushrooms contain potassium and the kale is dense in calcium, vitamins A, K and C. This was a really earthy dish. I cooked the wheat berries in low-sodium vegetable stock for added flavor and braised the kale in stock as well. The mushrooms were roasted with rosemary and olive oil for 30 minutes and then mixed together with the kale and wheat berries.

The cool lime dip was a nice contrast for the spiced carrots which are beta-carotene rich and a nice alternative to a starchy side.

Moroccan spiced organic purple carrot fries with lime coriander dip

1-bunch carrots
1-tablespoon canola oil (eyeball depending on the amount of carrots you have)
2-tsp Moroccan spice blend (chili powder, turmeric, garlic powder, salt, cumin, black pepper, chili flakes, oregano, onion powder, and coriander)

Lime Coriander Dip

¼ cup fat free plain Greek yogurt, vegenasie, or mindful mayo

Juice of ½ a lime

1 tsp coriander

Preheat oven to 375° F

Cut carrot into sticks

In a bowl coat carrots with canola oil and spice blend

Transfer to a roasting pan and spread out evenly

Roast for 20-30 minutes until tender and slightly crisp

Mix all the dip ingredients together

Happy Healing




Sources

Radish on the Loose

I have long awaited traveling to San Francisco for a multitude of reasons. Although, not the most exotic locale, the city has so much personality and appeal, along with a staggering amount of edible offerings.  We biked, we ate, we museum hopped, we ate, we took in the bay’s beauty and ate and ate and ate….

My bay area friends told me, I would be mesmerized by the produce and quality of food, and every inch of me was tickled by these realities.

After a lovely few days in San Fran, we headed north to “wine country” for some more good eats and liquid ferments. As my friends and family can attest, I enjoy wine in many shades and varietals, and what better way to spend the day than soaking up resveratrol?

The piece de resistance came with our visit to Santa Cruz to stay with my dear friend and her furry family.  As I drooled over the organic orchard and garden that my friends had inherited and maintained, I contemplated how the city girl that I am could manage in low-key Northern Cal. 

Route 1

Local goodies (also know as difficult, but delectable foods to eat on a picnic)

Swan Oyster Depot

For now, as I nurse my broken wing, I look forward to bringing you the next post about foods that promote wound healing. I also hope to whip up a few delectable and healthful recipes that showcase my one-elbowed cooking skills. Check back soon to see if this delicious and nutritious feat is possible!

Tonno e Pomodori aka Tuna and Tomatoes

I am well overdue for a post, but I am finally mentally ready to re-devote myself to The Crunchy Radish. For the past 6 months I have been immersed in the clinical rotations of my dietetic internship. Now that I have finally completed that phase, I am moving forward and will soon take the RD exam and, fingers crossed, find a job. In the meantime, I hope to continue to be able to offer some nutritive tips and recipe ideas. Post internship, I am even more versed on nutrition and overall wellness, and ideally can serve as a unique and intelligible source of nutrition information and cooking basics. So, thank you to those who continue to follow my updates despite my recent lapse.

To kick off my return, I am writing about an elemental summer pasta dish. We all know that a perfectly juicy, sweet, and succulent tomato can emulate the essence of summer and, when simply sprinkled with a little sea salt and paired with the simplest of ingredients, can cause an eruption of happiness in your oral cavity.  Since joining a CSA, those tomatoes of my fantasies have yet to reach my kitchen due to the drought which has impacted our farm. Luckily, I was able to find some beauties at our local farmers market which provided a superb foundation for this summer pasta.

For the fresh tomato sauce with tuna; some garlic and an onion were sautéed in olive oil, skinned, chopped, fresh tomatoes were added. (To remove tomato skin, X the base of the tomatoes and plop them into boiling water for 30 seconds. Blanch them in an ice bath, and the skin should peel right off.) From this point, you can cook your tomatoes as much or as little as you please. I added the almost-cooked whole-wheat rigatoni into the sauce, chunks of tonno (originally in olive oil, drained) and chopped black olives. Once everything is incorporated, top with torn basil, chili flakes, and serve.

Whether I am simply making a sandwich or something more complex, the tuna I always opt for is Italian tonno in olive oil. I always drain the oil to limit the fat and liquid content. The depth of flavor and quality of the tonno is always far superior than your run of the mill chunk white in water, but this type of tuna does contain added fat due to the oil. Although tuna serves as a great source of protein, omega-3, and vitamin D, it is important to not consume too much due to levels of mercury. According to the Academy of Nutrition and Dietetics and the FDA, it is safe to consume a total of 12oz of canned light tuna per week, but albacore, big eye, and chunk white tuna should be limited to only 6oz total per week due to their higher levels of mercury. (A typical can of tuna is 5oz)

Kale Caesar alongside my Rigatoni 

Should you be concerned about mercury? Mercury is mainly a concern for pregnant women since it can build up in the blood and affect the development of an unborn child. In addition, excessive mercury intake for an adult may lead to neurological impairment. It is advisable to avoid consuming tilefish, shark, swordfish, and king mackerel- all of which possess the highest levels of this organic element. But don't let this detract you from eating fish. For a healthy individual, mercury is not too much of a concern and the benefits of consuming fish typically outweigh the risks.

Bow Chicka Wow Wow

Because of my ongoing hospital internship, which is basically the equivalent of a being a resident, my blogging has subsequently suffered. Despite my lack of posts, I have been cooking! Follow me on instagram @thecrunchyradish to see what I make day to day. Additionally, Tuesday is the start of the CSA we've joined. I am thrilled to see what organic local surprises pop up weekly! I know my culinary skills and creativity will be put to the test, but I am looking forward to the challenge.


Here are some pictures of what I've been whipping up over the past few weeks. Enjoy!

An amazing vegetable lasagna that looks more complicated than it was

Whole Wheat Lasagna with Arrabiata Sauce, Grilled Eggplant, Zucchini, Kale, Mushrooms, Lemony Ricotta, and Local Mozzarella

                                                                    

Some Mushroom Tacos

                               

Enoki and Maitake Tacos on Sprouted Grain Tortilla with Cotija Cheese and Gauc

    

Saffron Bulgur with Zucchini, Tomatoes, Bell Peppers and Feta

 Caribbean Red Beans and Rice

Stewed Red Beans with Kale and Sprouted Coconut Turmeric Brown Rice

I've been obsessed with slow roasting tomatoes....they are perfect on or with anything 

Curry Tomato Soup over Faro topped with Lite Coconut Milk

Sprouted Marinated Tofu Lettuce Wraps

In case you were wondering about Henry....

                        

He Just Turned One! Happy Birthday Mr. P

Eggplant Napoleon- The Little Tower that Could

Slow roasting tomatoes requires minimal effort yet yields great reward. By roasting sliced tomatoes at 250 degrees for around 2 hours with olive oil, salt, and pepper, the flavor concentrates 10 fold and you are left with slivers of robust, sweetly dense lobes that can contribute their delectableness to just about anything. In my case I used them in my Eggplant Napoleon. Originally, I had planned on making a rolantini, but time was not on my side so I came up with another way to utilize my ingredients in a more time-friendly fashion.

Eggplant Napoleon

Depending on the size of your eggplant, makes around 4 towers

1 eggplant sliced into ½ inch rounds

10 slow roasted tomatoes

1 ball of fresh part skim mozzarella-thinly sliced

basil leaves-torn

chili flakes

olive oil

salt

Slow roasted tomatoes

5 vine ripe roma tomatoes

olive oil

pinch of salt

sprinkling of pepper

Preheat oven to 250 degrees

Cut tomatoes in half and rub with a little olive oil and dust with salt and pepper. Roast for 2-4 hours or until they resemble sundried tomatoes. Sometimes I add a little oregano or fennel to them while they roast.  The tomatoes do not need to be used all at once and can keep refrigerated for a week.

Napoleon

Prepare a grill pan

Brush the eggplant rounds with olive oil and season with salt

Grill eggplant-about 4 minutes a side until grill marks appear and the flesh and skin are soft

To assemble-

Place one eggplant round as the base, 2-3 oven roasted tomatoes (depending on size), top with a slice of cheese, sprinkle some chili flakes over the cheese, follow with 2-3 more oven roasted tomatoes, basil, a grilled eggplant round, and top with a few leafs of basil.

That’s it! Supper simple and extremely flavorful, with a huge help from the tomatoes.

I have always been fond of eggplant. At times this member of the nightshade family can seem somewhat intimidating, and I am always surprised when the white crunchy flesh breaks down to a smooth moist consistency at a relatively quick pace. The purple hued orbs are bursting with phytonutrients. Eggplant contain phenolics, which are believed to have antioxidant benefits and may reduce cancer risk and improve memory. These nightshades also contain fiber, which helps satiate and lower cholesterol, and Vitamin C, which boosts the immune system and aids in the absorption of iron.

Eggplant is often seen in Western eyes as a long-time component of Italian cooking. Yet, eggplant is multifaceted, and I look forward to broadening my horizon and utilizing them in less conventional diversified dishes. For now I hope you enjoy my homage to a feisty petite emperor!

Sources

NOLA

BBQ Shrimp at Liuzza's by the Track

I got to spend last week's holiday weekend in New Orleans. Although I missed the annual festive family time, I enjoyed indulging in burgeoning po boys, flavorful gumbos, and plump beignets. Through the course of the weekend we took in the still devastated, but improving lower ninth ward, found solace in the majestic Garden District and City Park, and reveled in the uplifting jazz bands that line Frenchman Street. Despite returning home one belt loop looser, the weekend getaway proved to be a memorable and relaxing escape.

Claes Oldenburg at NOMA

French Quarter/Jackson Square

Liuzza's by the Track

Frenchman Street Band

Beignets and Chicory Coffee at Cafe Du Monde

Garden District

Oyster Po Boy from Tracey's 

I deeply apologize for my lapse in posts. The exhaustion from my internship has set in and my frequency of posts have suffered. Although the on-sight experience has been extremely rewarding, the early in times, assignments, and constant pressure imposed mainly on myself have its effects. I promise that more is on the way and by blogging about my kitchen experiments and giving nutritive tips, I get a type of cathartic release which ideally helps you too! Check back soon for eggplant rolantini 2.0, sprouted tofu curry, and zucchini muffins!

Get Nutty

Who doesn’t love those peanutty, spicy cold noodles from Chinese take-out? Well, more often than not you're not just getting a quick meal, you're getting tons of calories, fat, and additives that come with processed peanut butter and excessive amounts of peanut oil which are likely added to those "to go" noodles. Don’t let that get you down. I whipped up a delicious and nutritious version that is bolstered with nutrients and protein and will take you less time to make and eat than it would for your local MSG haunt to ring your bell.

One again, I utilized the inspiring 101cookbooks as my foundation for this recipe and, as usual it did not fail me.  

Take-Out Style Cold Noodles

Serves 3-4

4 oz of buckwheat soba (1/2 package)

1 bunch of asparagus, ends trimmed, cut into 1/2- inch pieces

Sauce:

¼ cup freshly ground peanut butter

2 tbsp brown rice vinegar

1 garlic clove, minced

1 tbsp sesame oil

Crushed red pepper flakes (I like it spicy so I usually sprinkle a lot)

Pinch of salt

2 tbsp-1/4 cup hot water

Toppings:

6 oz firm tofu, cubed

4 scallions, thinly sliced

¼ cup dry roasted salted peanuts

¼ cup shredded carrots

¼ cup thinly sliced cucumber

1 tbsp roughly chopped cilantro

Sprinkling of black sesame seeds

Bring a large pot of water to a boil and add the soba noodles. Follow the cooking instructions. For the last two minutes of cooking, add the asparagus. Drain and arrest the cooking with a rinse of cold water. Set aside.

To make the sauce, mix the peanut butter, rice vinegar, garlic, sesame oil, red pepper flakes, and salt in a bowl.  Slowly mix in the hot water in order to achieve the desired consistency. I like it slightly chunky, but a thinner sauce will incorporate more easily with the noodles. Taste and adjust the seasonings if necessary.

Put a little sauce at the bottom of your serving bowl and poor in the noodles and asparagus.  Add most of your toppings, saving a little of each for garnish, and add a generous splash of sauce. Toss and add more sauce until the noodles are dressed to your preference. Finish with your garnishes and enjoy!

The power of the peanut!

Peanuts are a good source of plant-based protein and also have beneficial omega-3 and monounsaturated fat that improve heart health. These nutty little morsels also include our good friend fiber to help satiate, lower cholesterol, and improve digestion. Peanuts are also packed with coenzyme Q10, which is essential for a multitude of bodily functions, muscle integrity, and helps lower blood pressure.  Vitamin E, folate, iron, and zinc are also found in this little legume, which makes peanuts worth going nutty over. But, with all sources of fat, good or bad, be mindful to not go too nutty for peanuts since the ideal serving of 1 oz (a handful) contains 180 calories. Additionally, be sure to opt for raw or dry roasted nuts instead of oil roasted in order to lower the fat content. Also try to make your own mix of salted and unsalted nuts to help control your sodium intake.

With my clinical rotations well underway, I have really needed to find meals that are effortless, nutritious, and delicious. This protein packed dish hit the spot and satisfied my desire to order take-out - now that’s something to go nutty for!  

For additional nutritional info about asparagus click here