Articles in Healthy Cooking
A little lavender goes a long way in the kitchen. But use too much and that floral essence you love from one of the world’s most versatile culinary herbs might turn a dish to something as welcome as a perfume-soaked Chatty Cathy on a long-haul flight.
Below are seven ways to use lavender in a manner that will enhance, not overpower.
Preparing the flowers
A member of the mint family, lavender grows in upright, evergreen shrubs that might reach as tall as 3 feet and as wide as 4 feet. The bushes are fragrant on their own, but summer is when lavender stems shoot up, blossoming in tight, brilliantly purple flowers. These flowers will produce the most pungent and aromatic additions to your experiments in the kitchen, lending a perfume that mingles well with the flavors of the season.
Now is the time to let your dreams of cottage life in Provence come to life, no matter where you live. If you have access to one of the many wonderful lavender farms popping up in the United States, such as Hill Country Lavender in Blanco, Texas, Los Poblanos Historic Inn & Organic Farm near Albuquerque, N.M., or the English Lavender Farm in Applegate, Ore., you can pick your own. Better yet, you might be growing it in your backyard. Note: If you buy lavender from a farm for culinary use, be sure to ask whether it was grown with pesticides. You don’t want to eat it if it was grown using pesticides.
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If you grow lavender, here’s the steps to preparing the flowers:
- Harvest the lavender. The blossoms are ready when the brilliant purple flowers have emerged and have not yet begun to wilt. If you are cutting lavender yourself, cut the stalks a few inches above the plant’s woody growth and gather the lavender into a bunch. Tie it together.
- Dry the lavender. At this point, you can use it fresh, or you can hang it up or lay it flat to dry it. Note: If you are cooking with fresh lavender, use three times the number of flowers as in a dried lavender recipe.
- De-stem the lavender. You can use the whole stalk in cooking, but many people prefer to remove the flowers from the stalk and store them separately.
- Store it well. Store lavender in an airtight container in a cool, dark place. A Mason jar is a good choice.
7 ideas for eating and drinking your lavender
Lavender works a lot like rosemary — a little can create a great perfume. But just as with all scents, too much can overpower. Use it sparingly, and adjust the amount of lavender according to your specific palate.
Take a stick (½ pound) of room-temperature butter and top it with a tablespoon of dried, ground (if desired) lavender. Mix the lavender and butter together in a bowl. Chill it for a few days to let the lavender flavor develop. Use it with honey atop your favorite biscuit, scone or other baked good.
Use about 1 tablespoon dried lavender for every 2 cups of sugar. Grind the lavender in a food processor for about 15 seconds to develop the lavender flavor. Add a cup of granulated sugar to the process and blend well, about three or four quick presses on a Cuisinart. Store the lavender sugar in an airtight container such as a Mason jar and use it in all of your favorite sweet baking recipes that call for sugar.
Using a funnel, drop about a ¼ cup lavender flowers into a bottle of your favorite vodka. Take out the funnel and close the bottle. Shake, so the flowers mix throughout. Store in the freezer for three days. Strain the vodka into a separate container, using a fine-mesh sieve, a cheesecloth or a paper towel. Squeeze the bundle with the flowers in it to extract as much lavender flavor as possible. Pour the vodka back in the bottle and store in your freezer for use in a lavender vodka tonic with a splash of lime.
Lavender balsamic vinaigrette
Lavender can add a quick, floral kick to any basic vinaigrette recipe. In vinaigrette recipes calling for a combination of balsamic vinegar, oil, honey and ground pepper, add 1 tablespoon of fresh lavender (or a third of that of dried) for every 1½ cups of vinaigrette.
Create a rub for roasted chicken using about a tablespoon lemon juice, 1 teaspoon lemon zest, 1½ tablespoons dried lavender, 1 teaspoon dried thyme, 1 tablespoon extra virgin olive oil and 1 tablespoon honey.
Lavender and blueberry anything
Lavender and blueberry are fast friends, and in many parts of the country appear at the same time. Try putting lavender sugar into your favorite blueberry cobbler at the height of the season, bake some lavender directly into blueberry lavender scones, or infuse some milk with lavender and pour it atop fresh blueberries. About half a teaspoon of lavender is usually a good fit with a pint of fruit.
Salmon and lavender
Create a rub of lime zest and lime juice from two limes, ½ teaspoon thyme, ½ teaspoon dried lavender, 1 teaspoon pepper, 1 teaspoon sea salt and 1 to 2 tablespoons olive oil. Rub the seasoning mix on salmon fillets and bake as you would in your favorite salmon recipe.
Main photo: Lavender is ready for harvest when most of its brilliant purple flowers have emerged. Credit: Emily Grosvenor
Making a favorite summer dish at a friend’s house recently, I used oregano that he’d bought in his local supermarket. The baked chicken I made that day didn’t taste at all like the dish I make at home with the oregano (rigani) I bring back from Crete, or buy tied in large bunches from a Greek deli in London.
My friend had taken care to source a fine chicken and good olive oil, the wine was flowing, and everyone was having a great time. But, as far as I was concerned, the chicken didn’t taste right. I wondered whether everyone who’s enjoyed wonderful, rigani-fragranced foods in Greece has found that their dishes, once they were back home, didn’t taste quite as good. The attractive label of the herb I’d used from my friend’s shelf had declared it “wild oregano,” but was it really oregano?
What is oregano?
The answer, I discovered, is both yes and no. In the world of commercial food-supply (and, sometimes, seed-supply), “oregano” can denote any herb in the Origanum family, which contains a number of subspecies. And this is where the cook’s problem lies: Each of these subspecies has a distinct character, and not all give good results in the kitchen.
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True Greek oregano, or rigani, goes by the Latin name of origanum vulgare hirtum (or O. heracleoticum). Because the plant has more oil glands in its highly aromatic, dark-green leaves, rigani has a stronger flavor than common oregano — so strong that, eaten fresh, it can make your tongue tingle. This is the reason dried, not fresh, Greek oregano is used in the kitchen, an uncommon example of a dried herb being a better culinary choice than a fresh one. My friend had bought common oregano (origanum vulgare), a less flavorful subspecies, and the one most frequently found on the supermarket or grocery store shelf.
What’s in a name?
There’s some disagreement as to the origin of the word “oregano”: One source suggests that it’s based on the Greek word for acrid (some subspecies of oregano can taste bitter); another states that its Latin name derives from the Greek oros (mountain) and ganos (joy). If you’ve ever walked in the Greek foothills, you’ll know that this pungent herb truly is a “joy of the mountains,” covering the rocky land with magnificent abandon and perfuming the warm air with its strong, sweet scent. Rigani’s presence there dates at least to Greek antiquity, when the ancients encouraged its growth in the mountain grazing lands to improve the flavor of their goats and sheep.
The doctors of antiquity too knew the value of rigani. Hippocrates used its oil as an antiseptic and its tincture for his patients’ stomach and respiratory problems. Recently, scientists have discovered that the polyphenols and flavonoids in Greek oregano do indeed have strong health-giving properties, including, it is believed, some protection against the norovirus and the ability to block an enzyme associated with diabetes.
In the kitchen
For the Greek cook, right up until the days of refrigeration and antibiotics, rigani was invaluable as a preservative and a deterrent to flies. Out of these practical considerations came a large repertoire of marvelous dishes imbued with the taste and aroma of the “joy of the mountains.”
For flavor and beauty, rigani’s tiny, white flowers are especially prized. So too are the meat and milk of goats and sheep that feed off the summer-flowering herb, as well as foraging rabbits and other small game. Rigani, flowers or leaves, flavors grills, oven-bakes, salads, sauces, and bean dishes like no other herb. In the village kitchen it’s measured in handfuls, not with a spoon. This provides a special pleasure for the cook: with finger and thumb, gently rub the rigani in your palm to lightly bruise it, before adding it to your dish. You’ll be releasing some of the herb’s oil and its pungent, lively aroma will lift your spirits as well as perfume your kitchen.
A few years ago, before both “wild” and “Greek” became food-marketing buzzwords, “wild oregano” bought outside of Greece was usually rigani. This isn’t always true today, with a commercial supply chain that’s confused and confusing. The most promising place to find real Greek oregano is in a store that you know takes sourcing ingredients seriously, or in a Greek or Middle Eastern deli where, late summer, you may even be lucky enough to find a large bunch of this fragrant herb that’s been gathered while in flower.
Note If you are using chicken pieces, boil the potatoes for 10 minutes before arranging in the baking dish.
- One 4- to 5-pound chicken, whole or cut into serving pieces; remove skin and excess fat
- Juice of 1½ lemons
- ½ cup extra virgin olive oil, or to taste
- ½ tablespoon coarse-grain sea salt, or to taste
- 2 pounds of potatoes suitable for baking, cut into similar-size pieces
- 4 cloves garlic (unpeeled), lightly crushed
- A handful (or 4 tablespoons) rigani (dried Greek oregano), crumbled
- Cracked black pepper to taste
- 6 bay leaves
- 1 tablespoon unsalted butter
- 1½ to 2 cups chicken stock, as required
- ½ teaspoon Dijon mustard
- 1 teaspoon honey
- 1 small bunch of flat-leaf parsley, leaves coarsely chopped (for serving)
- Heat the oven to 375 F (190 C, or Gas Mark 5).
- Rub the chicken with the juice of 1 lemon, 3 tablespoons of the olive oil, and the salt.
- Place the chicken (or arrange the pieces) in a deep, heavy baking dish and surround with the potatoes and garlic in a single layer. Sprinkle the chicken with the rigani, pepper, bay leaves, and the remaining olive oil, and dot with the butter.
- Add half the stock, and bake, uncovered, 15 minutes. Reduce the oven temperature to 350 F (180 C or Gas Mark 4) and continue baking until cooked through but still tender – about 1¼ hour longer for a whole chicken, 40 minutes longer for chicken pieces. Baste the chicken and potatoes frequently, adding more stock to the dish if necessary.
- Transfer the chicken, potatoes, and garlic to a serving platter and keep warm.
- Strain the pan juices into a small saucepan, remove the fat with a spoon, and add any remaining stock. If there is more than about 1 ½ cups of liquid, reduce it by rapid boiling. Combine the mustard, honey, and half the remaining lemon juice and stir into the sauce. Add salt, pepper, and remaining lemon juice to taste, and heat to warm.
- Pour sauce over the chicken and potatoes just to moisten, and sprinkle with the parsley. Serve the remaining sauce separately.
Main photo: Rigani-flavored baked chicken, with potatoes, has a different taste than one made with common oregano. Credit: Rosemary Barron
in: Cooking w/recipe
After tasting many of the Puglia’s big, herbacious olive oils on a recent trip to Italy, I was keen to use them at home in New York. In the heat of the summer, with the arugula in my garden ready to pick, an Italian-inspired beef salad seems just right for a one-dish meal that is satisfying, easy and shows off the oil in a simple dressing.
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From steak au poivre to steak salad
Now, when I want to be grilling outdoors as much as possible, I am reminded of steak au poivre, which today seems out of fashion. (It’s a recipe with a fiery kick, so easy to make that I once cooked it regularly in the galley of a sailboat.) The French original is pan-roasted in butter, treated to cream and cognac, and ignited. This slimmed-down version, seared over charcoal and sliced thinly, is layered over a bed of greens and boiled potatoes and dressed with the oil, lemon — both juice and zest — and the requisite dollop of Dijon. The perfect natural green is arugula, with its peppery bite. For a soft contrast, use a layer of buttery-fleshed fingerling potatoes. Then, capers with their spikes of flavor are scattered over all.
These bold extra virgin olive oils, with their scents of chicory and marjoram, temper the sting of the pepper, the acidity of the lemon, the tang of the mustard, the briny bursts of the capers, and bring the components together in a dish that gives new meaning to meat and potatoes.
The salad is particularly tasty made with charcoal-broiled beef cuts, including flank, strip or shell steak. Sear it well on both sides, but take care not to overcook it. Cold boiled or roasted beef can be substituted, but won’t have the peppery bite. You can use leftover potatoes if you have them available, or boil fresh ones in the time it takes to cook the meat.
- 3 tablespoons, or to taste, whole peppercorns
- 1 pound flank, strip, shell or other boneless steak, whole, about 1-inch thick
- 1 pound small fingerling, Red Bliss or new potatoes, scrubbed
- 4 ounces fresh arugula, washed
- 6 tablespoons extra virgin olive oil, or more, to taste
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon freshly grated lemon zest
- 1 generous teaspoon Dijon-style mustard
- 1 large clove garlic, smashed
- fine sea salt to taste
- 1 tablespoon drained small capers, or coarsely chopped large capers, or 12 caper berries
- 1 teaspoon fresh parsley or chives, minced (optional)
- On a cutting board, spread out the peppercorns between two pieces of wax paper. Use the dull side of a meat mallet, or a rolling pin, to gently crush them. The peppercorns should be cracked, not ground. Press them into both sides of the steak.
- Prepare a charcoal or a gas grill, or preheat a broiler. Sear the meat well on both sides, cooking it through to the desired doneness. Transfer it to a cutting board and allow it to rest for 10 minutes. Using a sharp chef's knife, cut it across the grain into very thin slices.
- While the meat is cooking, cover the potatoes with cold water and bring to a boil. Cook over medium heat until tender but not mushy. Drain and immerse in cold water to cool. Drain well and slice into approximately 1/8-inch rounds.
- Blend all the dressing ingredients. Toss the arugula lightly with 1 tablespoon of the dressing and arrange the greens on a shallow serving platter. Arrange the sliced meat and potatoes over it, and dab with a little more of the dressing. Scatter the capers on top. If you are using parsley or chives, sprinkle 1 teaspoon over the potatoes. Pass the remaining dressing and additional olive oil at the table.
Main photo: Peppery Steak, Potato and Arugula Salad, adapted from “Antipasti: The Little Dishes of Italy” by Julia della Croce. Credit: Nathan Hoyt
I am not a licorice-lover — far from it — but I have become fanatic about the anise-scented fennel.
The first hint came when I had it slow-braised with a roast and reduced to a mild, sweet, and meltingly delicious vegetable with just the barest hint of anise. The next step was roasting it with Parmesan cheese, which only a fool would turn down. My conversion experience came when I was presented with thinly sliced raw fennel, served in a bowl of lemony ice water, after a meal in Sorrento, Italy.
As a confirmed fennel fanatic and evangelist, my tip for first-timers or skeptics is to try fennel that has been mellowed out through cooking. Chances are you will soon find the sweet, delicately nuanced aroma and flavor of raw fennel also enticing.
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Five reasons to love fennel
- It’s versatile. You can’t really go wrong with fennel, whether you cook it or eat it raw. And all three parts — the base, stalks and feathery leaves — are edible. The bulb is the part most commonly used, cooked with meat, braised on its own, or used in salads or on sandwiches. The stalks can be used for soups, stocks and stews, while the leaves can be used as you would herbs such as parsley, dill, or tarragon.
- Easy to prepare and enjoy raw. You can slice fennel thinly, and mix with a vinaigrette on its own, or toss with a green salad or potato salad. It’s fast, simple, and delicious.
- Easy to cook. For those who don’t like the anise scent and flavor of fennel, try cutting the bulbs into large chunks, and roast them under a chicken or other meat or fish. And no one I know can resist fennel lightly sautéed in wine, cooked in cream, or roasted in the oven with Parmesan.
- Low calories and high nutrition. One cup of sliced fennel has only 27 calories, but large amounts of vitamin C, folate and potassium.
- Its phytochemicals promote health and may fight cancer. Fennel contains many health-promoting phytochemicals, naturally occurring chemical compounds such as the antioxidants rutin and quercitin, and other kaempferol glycosides that also give fennel strong antioxidant activity. But perhaps the most interesting phytonutrient in fennel is anethole — the primary component of its volatile oil, which has antimicrobial and antifungal properties. In animal studies, the anethole in fennel has reduced inflammation and helped prevent cancer. One study showed that anethole stopped breast cancer cells from growing. Researchers have also proposed a biological mechanism that may explain these anti-inflammatory and anticancer effects by showing how anethole is involved in the shutting down of an intercellular signaling system, thus stopping tumor growth.
Of course, the main reason to love fennel is that it is delicious. One of the simplest ways to cook it is this recipe from Jane Grigson’s “Vegetable Book.” Grigson also turns out to be a fennel fanatic, and notes: “My favorite fennel dish, the best one of all by far. The simple additions of butter and Parmesan — no other cheese will do — show off the fennel flavor perfectly. The point to watch, when the dish is in the oven, is the browning of the cheese. Do not let it go beyond a rich golden-brown.”
Fennel Baked With Parmesan Cheese
Prep Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Yield: 6 servings as a side dish
6 heads fennel, trimmed, quartered
2 tablespoons butter
freshly ground pepper
3 tablespoons (or more) grated Parmesan cheese
1. Cook the fennel in salted water until it is just barely tender.
2. Drain it well and arrange in a generously buttered gratin dish.
3. Be generous, too, with the pepper mill.
4. Sprinkle on the cheese.
5. Put into the oven at 400 degrees for 15-20 minutes, or until the cheese is golden brown and the fennel is bubbling vigorously in buttery juices.
You can make this salad as simple or as fancy as you like. Adding sweet dates and salty capers or olives make it exotic, but when you have fresh fennel all you really need is a light vinaigrette.
Prep Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Yield: 2 servings
2 fennel bulbs, thinly sliced, by hand or with a mandoline
Black olives, capers, dates (about 2 tablespoons each, or to taste), optional
Juice of one lemon
3 to 4 tablespoons olive oil
Salt and pepper to taste
1. Rinse the fennel and slice very thinly. Also slice the dates and olives, if you’re adding them.
2. Toss the fennel with the dates, olives and capers.
3. Whisk the lemon juice and olive oil together with a pinch of salt and pepper.
4. Dress the salad and toss to coat well.
Main photo: Fennel in the field. Credit: Terra Brockman
News travels faster in small towns than on social media, so when Parade Magazine announced last week that my hometown of McMinnville, Ore., was a finalist in a race for the Best Main Street in America, the town’s good gossip suddenly took on a national flavor. Parade praised McMinnville’s Third Street for its picturesque main drag, its homegrown festivals and its award-winning restaurants and tasting rooms.
I hope when people come to town they discover that what sets McMinnville apart is the food — not just the restaurants we love, but how differently people eat here. After all, Third Street is not just a quaint strolling village for wine-country tourists — though its antique storefronts, friendly people and the way every person crossing the street stops traffic might suggest otherwise. Third Street, our Main Street, is the backbone for the food system, and all tendrils reach out from it.
Pride in food
Our restaurants use local food as a source of pride and a matter of fact. For Thistle, a farm-to-table restaurant of the highest caliber, sourcing local is its calling card, the ethos that drives its turn-of-the-century (as in, last century) menu. Thistle has received a lot of deserved attention for the almost holy way its chefs approach food, but the truth is nearly all of the great restaurants on Third Street source from home. Bistro Maison, where diners can relax in the most gracious service in wine country, uses local produce because there is simply no better way to coax out exceptional flavors using French techniques. Nick’s Italian Café has long used seasonal eating to give real Italian specialties a wine country kick, topping Neapolitan-style pizza with nettles from near the river or lacing sultry Dungeness crab through its lasagna. When you eat a patty melt at Crescent Cafe, you are tasting the owners’ own cattle. What we’re discovering as each year passes is a small-town food scene rising to the demands of an international wine public but still keeping the flavors, ingredients and traditions of this place alive.
The restaurant scene is easy for tourists to experience. It is not uncommon for us to meet visitors from Texas who flew in just to eat here. But McMinnville is also the first place I have lived where shopping at the grocery store seems to be an afterthought. If you want honey, you’re not buying it in little bear jars from the shelf, you’re probably getting it in two-gallon jugs from your honey guy. If you eat eggs, they are probably from your own chickens or from your best friend’s. Other places may make a fetish out of vegetable growing, but you don’t get points here for growing a garden. If you have the space, you are feeding your family from your backyard. Half of my friends are part of a full community supported agriculture (CSA) diet and eat according to the seasons. When my friend Jasper orders his Stumptown latte at Community Plate, a breakfast and lunch hotspot, he brings the milk from his own cow.
A culture of sharing
People here live truly hyphenated lives, with eggs in many, many baskets, and for most of them, their hyphens connect in some way to the food system. A chiropractor might run a sideline salsa business, a freelance tech guy might have his hand in kimchi, winery owners might share their homemade peppermint bark at a local food swap. Everyone has access to something special and everyone shares.
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Usually, you don’t have a way to get at the fabric of a place until you’ve lived it over time, but for my family, McMinnville was a quick lesson. When we arrived here in December of 2011, I was two months pregnant. When our second child was born, complete strangers walked food into our kitchen every day for three full weeks. Not casseroles, mind you. Full roasted chickens. Lovingly tended sage and rosemary potatoes. Salad greens dotted with edible flowers. What McMinnville understands more than anything else is how to feed people.
People in McMinnville know how good they have it. Not all of Oregon’s small towns have the infrastructure or the climate to eat like this. A few hours south and far to the east, in other small towns, food scarcity is a real issue. In Brownsville, the last grocery store closed shop a few years ago and the town decided to cover over its baseball diamond with a community garden to help people have better access to food. Far to the east, some towns have to drive more than an hour to find a grocery store.
I haven’t decided whether I really want McMinnville to be the Best Main Street in America. The journalist in me gets starry-eyed at the prospect of having our ordinary lives valued on such a national stage. But the budding small-town girl in me keeps thinking about what it really feels like to come in second. In the moment, you feel so close to the prize that it feels like heartbreak, but afterward, all you feel is the drive for improvement, the room for growth.
Win or lose, as every small-town denizen knows, it feels good to be part of the parade. I’ve been in three small-town parades since I moved here and know now that it is like being invited to the table. The joy comes from feeling the energy of the crowd.
Main photo: Community Plate features seasonal ingredients and is the place to be for families, the laptop brigade and local business owners breakfasting before work. Credit: Emily Grosvenor
Garlic, broccoli, green tea and turmeric: Health experts keep telling us to consume these foods to fight cancer.
But articles from a New York Times science journalist are challenging the view that diet can prevent cancer. The evidence on the influence of specific foods is weak, George Johnson wrote in a series of recent columns and in a book just released in paperback. Johnson reported that the results of studies connecting diet and cancer were conflicting and the numbers of preventable cases, small.
Ergo, diet doesn’t matter?
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Diet certainly matters, says Stephanie Maxson, senior clinical dietitian at the University of Texas’ MD Anderson Cancer Center, the country’s leading cancer treatment hospital, according to U.S. News & World Report’s most recent rankings. Eating a plant-based diet, as opposed to a diet high in fat or animal protein, is important for preventing cancer as well as all chronic disease, she says.
Faced with this competing points of view, we must make many decisions each day about what to feed ourselves and our families. How do we evaluate the research when it’s not perfect? How do we make the best decisions for our health? Here are five starting points:
1. Why is the evidence is conflicting?
The evidence is often conflicting because the science is complicated, says Maxson.
“It’s true that the research findings regarding individual foods and nutrients are often inconclusive. But this is not because diet has no effect has cancer risk. It’s because the study of food and nutrients is very complex,” she says.
The nutrients contained in a head of broccoli, for example, will depend on the cultivar, where and how it was grown and how it’s prepared, she says. “How the nutrients in a food behave in the body depends on all the other foods it’s consumed with, the genetics of the person consuming it, and the microorganisms in the colon of the person consuming the food.”
Variables like these can explain why one study might find broccoli protective and another not, and as scientists unravel the nuances, they’re able to design better research. “We’re only beginning to understand the complexities of diet, nutrition and cancer relationships,” says Dr. Stephen Clinton, a researcher and physician who, along with a small group of scientists, is currently revising the U.S. government’s dietary guidelines.
2. Are there research-based guidelines on diet and cancer?
If you do a PubMed search, you’ll come up with more than 50,000 studies on diet and cancer. How are we to make sense of them?
The American Institute of Cancer Research and its partner, the World Cancer Research Fund (AICR/WCRF), can serve as guides. These two nonprofit organizations study the studies.
Since the 1990s, a panel of AICR/WCRF experts — researchers and physicians from around the world– have been reviewing the evidence and producing periodic reports as well as broad dietary guidelines, which are used by hundreds of cancer treatment centers, including MD Anderson. “AICR/WCRF is the world’s preeminent organization working to define evidence-based recommendations regarding how diet and nutrition impacts cancer risk and survivorship,” says Clinton.
While the recommendations are for preventing cancer because that’s where most of the research is focused, cancer survivors, they say, should also follow these guidelines once treatment is completed. The suggestions include:
- Be lean. As the columnist points out, obesity increases the risk of many common cancers; body fat produces hormones that drive cancer growth.
- Consume plant foods primarily.
- Eat a variety of them.
Despite the inherent flaws in scientific research, “the evidence that whole diets involving a wide variety of plant foods provides real protection remains as strong as ever,” said AICR’s director of research in response to the columns.
3. What about specific foods and nutrients?
As part of its review process, AICR/WCRF judges the strength of the evidence on various foods and nutrients.
AICR/WCRF reports that there’s “probable” evidence that foods containing lycopene (tomato sauce, for example) or selenium (Brazil nuts, broccoli, garlic) decrease risk of prostate cancer and that diets high in calcium increase risk.
There’s “convincing” evidence that foods with fiber decrease risk of colorectal cancer and that red and processed meat increase it, they say.
Most often, however, the organizations deem the evidence “limited” or “suggestive,” meaning that more study is needed.
“We know of many food constituents that have anti-cancer properties,” says Dr. Steven Zeisel, director of the University of North Carolina’s Nutrition Research Institute and a member of AICR/WCRF’s expert panel that reviews all the studies. Garlic, broccoli, green tea and turmeric, for example, have been shown to fight cancer through extensive good research, he says. “But we do not know precisely which mixture of these constituents works best.”
Guidelines thus focus on patterns that decrease risk, such as plant-based diets, rather than individual nutrients or foods, he says. “What you eat certainly matters.”
4. How much cancer may be preventable?
According to AICR/WRCF estimates, approximately one-third of the most common cancers in the U.S. are preventable by a healthy diet and weight along with physical activity. For some types, the estimates for preventability are particularly high: colorectal, 50%; endometrial and esophageal, almost 60% and 70%, respectively.
In the U.S. alone, that’s nearly 375,000 cases of preventable cancer each year, said AICR’s director of research in a letter to the New York Times.
You can’t just look at each food individually and calculate risk, says its director of communications. “You have to look at the total diet and how all the foods you choose to eat and avoid together impact your cancer risk. You owe it to yourself to play the odds.”
5. What might your plate look like?
Playing the odds according to AICR‘s New American Plate design is fairly straightforward:
Fill at least two-thirds of your plate with plant foods, at most one-third with animal foods. Control portion sizes. Limit red meat to no more than 18 ounces weekly. As for dairy products, however, the evidence is still uncertain.
Meanwhile, as we continue the inevitably long wait for sufficient research-based evidence to warrant public policy on cancer and diet, I’ll be sticking to healthy plant-heavy patterns, lunching on this Mediterranean salad and not worrying about an occasional dollop of tzatziki. A walloping portion? Now that’s another story.
The following recipe is courtesy of The Jittery Cook.
All times are estimates. Cooking time for the pita varies from 7 to 10 minutes.
- ½ small head romaine, torn
- 1 bunch flat leaf parsley, chopped
- 1 bunch mint, chopped
- 2 cups mâche (lamb's lettuce)
- 1 cup arugula
- 6 red radishes, cut into thin half moons
- 12 cherry tomatoes, cut into quarters
- 6 Lebanese cucumbers, cut into chunky half moons (not peeled)
- 1 red onion, cut into small strips
- 1 large whole wheat pita
- 3 teaspoons zataar
- olive oil to lightly coat pita
- 2 lemons, juice only
- ⅓ cup olive oil (or more, if lemons are large)
- 1 heaping tablespoon sumac
- 2 cloves garlic, minced
- salt to taste
- Attack alliums first! Peel onion very gently, then cut it into a few parts and let it sit for a half hour before cutting finely and adding to salad. Smash garlic, let it sit for at least 10 minutes, then mince just before adding it to dressing.
- Separate the pita through the center, into two circular halves. Coat the insides lightly with olive oil and sprinkle on zataar. Cut into long strips, then bake at 350 F for 7-10 minutes, until crisp.
- Combine salad ingredients, dressing ingredients, and toss salad with dressing. Add pita to dressed salad. Either break strips into chips and toss with dressed salad—or serve in long strips for dramatic flair.
Main photo: Garlic is one of the foods that the National Cancer Institute says can reduce the risk of several types of cancer. Credit: Harriet Sugar Miller
Crickets, love ‘em or leave ‘em, are the soundtrack to our summer nights. Megan Miller, co-founder of Bitty Foods, sees them a bit differently.
“When I think of crickets, I think of the future of food,” she says. “Insects are in fact the most efficient form of protein on planet earth.” Miller spoke about the benefits of eating insects at TEDxManhattan, a one-day conference featuring leading innovators in the food movement. (See video of her talk below).
Insects are eaten in many cultures, but Miller is well aware that many people find the idea less than appetizing. Bitty Foods has taken steps to reduce the barriers its products might face by turning crickets into something more palatable.
“It might be difficult for a lot people to consider eating whole insects, but they become a lot more manageable when they’re in the format of cricket flour,” she said.
The flour is made from whole insects dried and milled into a fine powder. Bitty Foods sells the flour, which has been mixed with other ingredients that enable it to be substituted for baking flour, as well as cookies made from cricket flour. These are available in three flavors: chocolate chip, chocolate cardamom and orange ginger.
These products represent the beginning of what is envisioned as a complete line of goods, beyond just snacks. As Miller explains, the vision is to take foods “that are normally completely carb-based and boost them with protein so you end up getting a much more nutritious meal.”
“The basic premise is that we are trying to introduce people in the U.S. to edible insects with delicious foods with good design,” she said. “We have gotten a really great reception faster than we expected.”
Miller lists five of the many reasons why the idea of eating insects should be taken seriously by those concerned about their health and/or the environment:
- Cricket flour has 7 grams of protein per quarter-cup serving as well as healthy fats, vitamins and minerals. Bitty Foods’ cricket flour is also gluten-free.
- Insects can be grown with very little land and very little water. If you feed crickets 10 pounds of feed, they will produce 9 pounds of edible cricket protein. By contrast, it takes 10 pounds of feed to get 1 pound of beef.
- If eating insects becomes common, we could reclaim some of the 30% of the Earth’s land surface — one-third of the Earth — which is currently being used by the livestock industry to grow animals and the grains the animals eat.
- We could reduce our greenhouse gas emissions by an estimated 18% if insects become a part of the mainstream food supply.
- Having insects take the place of more resource-intensive sources of protein could lower the cost of food all around the world by about 33%. The United Nations Food and Agriculture Organization has published a report concluding that edible insects may be the key to stabilizing the global food supply.
Miller notes that there are 2,000 species of insects that can be, and are, eaten by people. She chose crickets because they don’t carry any diseases that are transmissible to humans and they don’t destroy crops, so people don’t have negative connotations. “I think crickets have a very nice cultural association for Westerners, with the nice chirping and the summer nights,” Miller says.
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Bitty Foods now sells its products through its website, www.bittyfoods.com. The company recently began working with a food distributor and hopes to be in stores within a few months, starting in its home market of the Bay Area and then expanding to New York City.
Miller, who began her career as a trend forecaster and consumer researcher before turning to edible insects, thinks that edible insects are on the cusp of becoming trendy.
“I see a powerful shift happening in the way that people think about food,” she said. “People are more interested in sustainability than ever before and understanding where their food comes from. And thanks to the Internet we’re constantly being exposed to new trends and new ideas and even new cuisines.”
As a result, she predicts, “There’s an emerging edible insect industry in the U.S. In the next decade, insects will move from being a crazy, edgy food to being a completely mainstream food for most people.”
Main photo: Megan Miller in her Bitty Foods kitchen. Credit: Courtesy of Bitty Foods
This story was written by Pam Weisz, deputy director of Change Food, a nonprofit that works to raise public awareness and educate consumers about problems with the U.S. food system. Learn more at www.changefood.org.
Chef Giacomino Drago smiles a lot. The youngest member of a family of cooks to immigrate from Sicily, Drago, along with his brothers, has opened a dozen restaurants in Los Angeles, many in Beverly Hills, over the past four decades.
A contributor to the “Beverly Hills Centennial Cookbook,” Drago declares that using the highest quality, freshest ingredients is the essence of Italian cooking. In his video he demonstrates an easy-to-prepare, classic Italian panzanella salad with diet-friendly spelt instead of bread.
Drago enjoys cooking. He smiles as he drops a handful of spaghetti into one of the half dozen pots of salted water on the stove and when he quickly renders a red onion into a mound of thin, pungent ribbons.
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Come to Italy, he says, and one of the first salads you will eat is one made with vine-ripened tomatoes, basil, red onions, extra virgin olive oil, red wine vinegar, and salt and pepper. Simplicity, he says several times, is the essence of Italian cooking. Find the freshest, highest-quality ingredients and prepare them in what Drago calls the rustic way, roughly cut so the dish is not overly fussy. The result is delicious, healthy food that is easy and fun to make.
A panzanella salad is the perfect dish for summer. To pursue the “current fashion,” as he puts it, he has traded spelt for bread in a signature salad at Via Alloro in Beverly Hills. He chose spelt because it has a refreshing texture and nutty quality that contrasts well with the acid of the tomato and vinegar. A heritage grain and cousin to wheat, spelt was developed hundreds of years ago as a flour in bread making. High in protein and fiber, Drago says spelt is heart-healthy because it is high in niacin. Because “panzanella” refers to a bread (“pane”) salad, it might be more accurate to call chef’s creation a speltzanella.
Chef Drago loves all his restaurants. But he designed the kitchen at Via Alloro in a special way. The area where the line cooks work is a horseshoe space with stoves in the middle and counters running along the walls. There are no dead-ends in this kitchen. Moving efficiently Drago and Executive Chef Paolo Sicuro prepare dishes with an unhurried ease, transferring their love of cooking onto the plates.
Fresh tomatoes are key to the flavor and pleasures of the salad. To protect the tomatoes’ richness of flavor, Drago insists they must never be refrigerated. That is why buying tomatoes from farmers markets is so important. Supermarket tomatoes may have been refrigerated for days, even weeks during their journey from the field to your kitchen.
Drago is precise about his cooking but flexible in terms of ingredients and seasoning. When cooking at home, he encourages that you use only ingredients you enjoy. If you do not like onions, don’t use them in the salad. The same goes for cucumbers and ground black pepper.
To capture all the tomato juice, chef cuts the tomatoes over the bowl. Use a variety of tomatoes for contrasts in shape, color and flavor. For the demonstration, Drago and Siruro used vine ripened, cherry and grape tomatoes. Yellow and heirloom tomatoes could also be added for contrast. To make the onion slices more “friendly,” Drago suggests double rinsing in water. This will result in a more mild flavor. Not widely available, spelt berries can be purchased in specialty markets and ordered online from purveyors such as Bob’s Red Mill. Cooked like pasta in boiling salted water, kosher salt should be used for the cleanest taste. Chef Drago uses English or hothouse cucumbers for the dish. If those are not available, Persian cucumbers would be a good substitute because they have a lower water content than garden cucumbers. The spelt may be cooked ahead and refrigerated. The other ingredients should be prepared immediately before serving to preserve their freshness.
- 3 tablespoons spelt
- 2 medium-sized tomatoes, washed, stem removed, cut into a small dice, reserving the liquid
- 5 cherry tomatoes, washed, quartered
- 5 plum tomatoes, washed, quartered
- 1 small hothouse cucumber, washed, skin on, a small dice the same size as the tomatoes (optional)
- ¼ medium red onion, washed, root and stem removed, thin sliced (optional)
- 4 fresh basil leaves, washed, pat dried, roughly torn or chopped
- 1 tablespoon kosher salt
- Pinch of salt to taste
- Pinch of freshly ground black pepper to taste (optional)
- 4 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- Add kosher salt to three quarts of water. Bring to a rapid boil. Add spelt. Boil uncovered 30-50 minutes or longer depending on the desired doneness. Taste at 30 minutes to determine what is al dente for you and then again at 10-minute intervals until you reach the texture you like. I prefer cooking the spelt 50 minutes. Drain and set aside to cool
- Using a sharp paring knife, cut the tomatoes over the salad bowl to capture all the juices.
- Cut the skin-on cucumber into pieces similar in size to the tomatoes and add to the bowl.
- Slice the red onion. Submerge in cold water, rinse, drain, submerge in fresh cold water, rinse and drain. Add to the tomatoes and cucumbers.
- Add the cooked spelt berries.
- Roughly chop the basil leaves or tear them with your hands. Add to the salad bowl.
- Toss the spelt, vegetables and aromatics with the extra virgin olive oil and red wine vinegar.
- Season with sea salt to taste and freshly ground black pepper, as desired.
- Serve as a salad or a side with grilled meats, fish and poultry.