LIFE
JANUARY 1, 2014 • EASTERN HILLS JOURNAL • B3
Rita predicts food trends for 2014 At the start of each new year with you, I like to talk about food trends. Locally sourced continues to be a big factor, along with homemade biscuits instead of buns and bread for sandwiches. Another trend is healthier kids meals: yogurt, applesauce and baked fries for fried. Gluten-free (no surprise) items will be abundant in restaurants and at the grocery. Chefs will use nuts as coating for poultry and fish instead of flour. Veggies galore, especially cauliflower, will be cooked simply or with flavorful herbs and spices as mains and sides. Heirloom beans and peanuts are “in” and are easily grown. Peanuts hide under the ground and kids love to harvest these. Rice is big this year. You’ll see a dizzying variety, from instant to brown to the new darling of the food world: Carolina Gold. This is the grandfather of longgrain rice here and, depending upon the way it’s cooked, can be made into fluffy rice or creamy risotto. Tea is here to stay. Get out mom’s tea set and enjoy a relaxing and healthy cup of tea. Tea contains polyphenols, antioxidants that are good for our heart, teeth, eyes and general good health. As far as wild edibles, I’m right on top of it. I’ve made pine needle tea (high in vitamins A and C) for years and now it’s hit the big time. It has a minty, piney flavor. Look for ground pine needle tea at health food stores. Ditto for sumac lemonade. We have sumac trees (not the poison sumac!) growing along our old country road and in late August they bear a beautiful, coneshaped red fruit perfect for tart, healthy lemonade. A caution here: Always make a positive identification when picking wild edibles. There are many nonedible look-a-likes out there.
Rita’s vegetarian red beans and rice My twist on Hoppin’ John, the traditional New Year’s dish. Rice and beans together make a protein-filled dish. Add sautéed shrimp or chicken for a non-vegetarian meal. Use your favorite beans. 1 very generous cup chopped onion 2-3 teaspoons garlic, minced 2 teaspoons cumin or to taste 2 bay leaves 1 teaspoon chili powder blend or to taste 2 cups rice 2 cans red beans, drained 4 cups vegetable or chicken broth, or bit more if needed Salt and pepper to taste
To stir in after cooking: Favorite greens (If using kale, add when you put Rita rice in as Heikenfeld it takes RITA’S KITCHEN longer to cook). Garnish: Thinly sliced green onions, chopped tomatoes Film pan with olive oil. Add onion, garlic, cumin, bay and chili powder. Sauté until onion looks almost clear. Add rice, beans and broth. Bring to boil. Cover and lower to a simmer and cook until rice is tender. Remove bay leaves. Health aspects Beans: Lower cholesterol, stabilize blood sugar and reduce risk of cancer and heart disease. Onions and garlic: Great for your heart. Tomatoes: Contains antioxidants and is good for the prostate. Brown rice vs. white: Nutritionally superior, your body absorbs nutrients from brown rice more slowly. Bay: Helps blood sugar levels.
Rita’s red beans and rice is her take on the traditional New Year’s Hoppin’ John.THANKS TO RITA HEIKENFELD
Well wishes from our family to yours.
Easy Southern “light” biscuits
Try a Southern flour like White Lily, which has a lower gluten/protein content than Northern flours and produces a lighter textured biscuit. 2 cups self-rising flour ⁄4 cup shortening 2 ⁄3 to 3⁄4 cup buttermilk Melted butter
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Preheat oven to 475 degrees. Spray baking sheet. Spoon flour into measuring cup and level off. Cut in shortening until mixture resembles coarse crumbs. With a fork, blend in enough milk until dough leaves sides of bowl. Knead a couple times on lightly floured surface and roll 1 ⁄2 inch thick, cutting with biscuit cutter or glass. Place on baking sheet, one inch apart. Bake 8-10 minutes or until golden. Brush with melted butter.
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Homemade selfrising flour, more Hoppin’ John recipes and quick cheddar bay biscuits.
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“Culinary Herbs that Heal Body and Soul” is available at Sacred Heart Radio (www.sacredheartradio.com or 513-731-7748). Rita Nader Heikenfeld is an herbalist, educator, Jungle Jim’s culinary professional and author. Find her blog online at Cincinnati.Com/ blogs. Email her at columns@communitypress.com with “Rita’s kitchen” in the subject line. Call 513-248-7130, ext. 356.
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