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no. 4 - 2010

Shop smart. Every day!

Cheese please

Dutch treats

Cheap and easy



huan zhan trading n.v GENERAL FOOD SUPPLIERS & DISTRIBUTORS Boegoeroei 36-J Tel: 587 7423

The Omega-3’s you need. The taste you love.

Happy Queen’s Day... number The Goodness of Banana for your baby


Chef of the month

Dutch treats

and further in... ..........................................................................................................................

number Every day 8 Cooking Tips 9 Health Benefits of Sushi 10 Off the Shelf Just for kids 12 The Goodness of Banana for your baby 15 10 reasons why you should do cooking activities with your kids! Gourmet cooking 16 Chef of the month 18 Beauty Recipes 21 23 30 32 36 38 44

Home cooking Celebrate Queen’s Day with these yummy recipes Cheap and easy recipes The beautifying power of Spring veggies Energyzing pack-and-go lunches Natural flavor boost Chipotle Chicken Salad Recipe Cheese Please

Groceries Aruba



Cheap and easy recipes


it’s all about taste..

T: 297 7331280 / 5831278

Available at the following Supermarkets: Ling & Sons, Super Food, Kong Hing, Certified, Hua Run, Huan Zhan, Lee Feng, Hong Kong, Mundo Nobo, Morning Supermarket, Rey Hing, New Food Center and Johnson Supermarket. Publisher FLAVOURS MEDIA N.V. Contributing Editor Joanna Hopkins, Holly Meyer Photographers Luis Mejia Creative Director Sally Blanchard Sales Manager Nicole de Mei


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.

Prevent Grocery bags from toppling “Grocery bags used to always fall over in my SUV, creating a big mess. Now I keep an unrolled 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.”

Teriyaki Marinade and Sauce La 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

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 enriched pasta, it is a good source of protein. And Chef Boyardee has zero grams trans fats and no preservatives. 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.

How to Remove Garlic Smell from Your Hands After 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.




of sushi

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 Administration 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




y o t e t


et r o m

ay d r u

hz huan zhan trading n.v GENERAL FOOD SUPPLIERS & DISTRIBUTORS Boegoeroei 36-J Tel: 587 7423


OFF THE SHELF Try our picks of the month!

Hunt’s Original Diced Tomatoes Made from all-natural, premium, vine-ripened tomatoes, Hunt’s Diced Tomatoes are cut from firm, peeled tomatoes packed in their own juice. Hunt’s Diced varieties add great tomato taste to your favorite meals, including classic Italian and Mexican dishes, chili, soups and stews. Hunt’s Whole Tomatoes Hunt’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 Paste Hunt’s Tomato Paste is made from all-natural, vineripened tomatoes, salt, spices and natural flavors. Only concentrated, strained tomatoes are used for an extra-thick paste. Tomato paste originated as an Italian flavoring in dishes such as spaghetti sauce, lasagna and pizza, but it’s also great in chili, casseroles, soups and stews. Hunt’s Stewed Tomatoes Made from all-natural, premium vine-ripened tomatoes, Hunt’s Stewed Tomatoes are sliced and seasoned with onions, celery and bell peppers. Hunt’s Stewed Tomatoes add robust flavor to vegetable dishes, casseroles, soups, stews and chili, as well as favorite Italian and Mexican dishes.

Healthy Choice Vegetable Soup Flavors abound in this hearty version of our traditional beef soup. Lean, tender chunks of beef accompany 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

ACTII Butter & ACTII Kettle Corn When 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 Kettle Corn, we’ve got popcorn to please any taste bud.

The Gulden’s Spicy Brown Mustard Recipe includes a blend of premium mustard seeds and spices gathered from many parts of the world. Gulden’s is perfect for topping a frank, spreading on a sandwich, or mixing into a favorite recipe.

Swiss Miss Milk Chocolate Created with a blend of rich, dark European cocoas for real chocolate taste and flavor, It is available in regular and no-sugar-added formulas, with or without real marshmallows. Warm up with Swiss Miss any time.

11 Jello No Bake Cheesecake Homemade 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 Oil Pure 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 without the strong taste allowing for the food’s taste to come through in cooking. Canola oil provides a source for healthy fat (monounsaturated fat) that is essential for everydiet. According to the U.S. Food & Drug Administration (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 content.

A.1 Original Steak Sauce For 180 years, A.1. Original Steak Sauce has served as the perfect companion 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 promotion That 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. Tropical Bottling Company representing both Tropical soft drinks and Powerade designed a promotion to ensure that nobody, making the most of this wonderful time is going 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 strategically placed all over the Island, thus ensuring that nobody is left behind all thirsty this easter weekend. The participating supermarkets are, Macro, New Food Center, 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!



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, Vitamin C and Vitamin B2. The Potassium in bananas often gets a bad rap due to the confusion with sodium (salt). Potassium contributes to healthy blood pressure as well as healthy heart functions. Some studies have suggested that people who consume bananas 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 seldom 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.



VITAMINS Analysis Vitamin A Vitamin C Folate** Vitamin B6 Niacin Pantothenic Acid Vitamin E

95 IU 11 mg 22.5 mcg 7 mcg 6.5 mg 31 mg 67 IU


Bananas Potassium 467 mg Magnesium 43 mg Phosphorus 27 mg Calcium 7 mg Selenium 1.3 mg Iron 4 mg Also contains trace amounts of zinc, manganese and copper

Banana “Custard” 2 ripe bananas 3 egg yolks 1/2 cup milk or formula pinch 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 finished. 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.

Banana Rice Pudding 1 cup cooked brown rice 1/2 banana purée 1/2 cup plain whole milk yogurt 1/2 teaspoon vanilla dash 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.

Bananas & Tapioca ½ Cup Water 1/3 Cup Quick-cooking Tapioca 1 Banana ½ Cup plain or vanilla Yogurt Bring water to a boil in a saucepan. Gradually add tapioca, 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.





reasons why you should do cooking activities with your kids! 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


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.

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).

is with a parent or with a sibling to get the job done.

4. Kids will be more apt to eat what they make.

10. Practice creativity and imagination. Kids

Perhaps, it is the enthusiasm of creating something themselves, but they will be more likely to eat whatever they had a hand in

8.They are working together as a team, whether it 9. Cooking teaches them planning and making choices. cooking activities are a great way to express themselves and enjoy their creations.




of the month

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 started 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 Partie, 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!




To feel baby smooth 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 natural exfoliator to leave skin smooth”, plus the fruit smell amazing!

Look amazingly vibrant 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 cornmeal, 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 lactic acid to penetrate pores. And the ginger will stimulate circulation to create a radiant glow. Afls. 5.00 for a facial scrub.


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Don’t just clean your skin—condition it naturally. 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 cleaning your skin. You’re infusing it with moisture it needs, and helping to protect it from dehydration. The moisturizing power of these clean-rinsing formulas is clinically proven. So your skin will feel sensationally smooth and healthy, with every wash.


Celebrate Queen’s Day with these yummy recipes 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 particularly weird for people not familiar with Holland.

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.


Speculaas: 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!


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.


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!

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 unusual taste, that comes from a combination of the multiple spices used. Dutch people have made a habit out of dipping the cookie in their coffee. Ingredients 3 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 Directions In a medium-sized bowl, mix the flour with spices, baking 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 remaining flour and almonds. Mix with a wooden spoon or knead with hands. Divide dough into four parts, wrap in plastic and refrigerate 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.

Cheap and Easy Cooking


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 processor and whiz until smooth.


(Dutch Croquettes) Ingredients: 50 g butter 50 g plain flour 1 cup hot milk salt 300 g leftover cold roast beef, finely chopped, minced or whizzed in a food processor 1/2 onion, finely diced 1 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 leaves 1 tbsp chopped parsley 1 tsp freshly ground black pepper Crumb Coating: 2 eggs, lightly beaten 1/3 cup milk 1 cup plain flour 2 cups breadcrumbs Pinch of salt Vegetable oil for deep-frying Method: Melt the butter in a small, heavy-based sauce-

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 croquettes. 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:



erwtensoep 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 magazine. 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 ‘rookworst’. 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 vegetables 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.

bitterballen These little meat balls are frequently served at parties and other festive occasions. The Dutch usually serve them with mustard for dipping, and you might want to serve them with a variety of dips, including mustards, chutneys, and barbecue sauces. Ingredients 4 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 chopped 5 tbl. flour 1 cup beef broth or milk 1/2 cup dry bread crumbs 1 egg, beaten with 1 tsp. water Oil for deep frying Preparation Heat 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 carrots 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.



recipe Ask anyone from the Netherlands what they would consider the Dutchest dish of all Dutch dishes and they will probably say stamppot. This hearty vegetable 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 minutes Cook 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 mustard. 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.

If 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.


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asparagus hollandais You couldn’t possibly find a more Dutch way of eating asparagus than this. And, for those of you who feel the need to point out that Hollandaise sauce is French, some historians 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. Remove 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 facing 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 Hollandaise 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.


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 pepper Preparation: In a large saucepan, sautee the onions in the butter. Now toss in the red cabbage, stir and allow to simmer for 10 minutes. Add the rest of the ingredients, along with enough water to cover the cabbage. Simmer for an hour or two, or until soft but not mushy. In a small bowl, mix a little bit of the cooking liquid 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) 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.



The beautifying power of Spring veggies

Fennel makes skin glow Why it makes you feel great: Fennel is brimming with vitamin C and a distinct combination of flavonoids (including the glycosides rutin, quercetin and kaempferol) that reduces oxidative damage to bodily cells. The result: a healthy, lit-from within radiance.

Asparagus speeds slimming 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 fatpacking toxins.

Fresh peas rev energy 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.

spinach bouillabaisse

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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 cookbook Mediterranean Harvest. Ingredients 16 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 Directions 1. Bring the water to a boil in a large pot. Add 1 Tsp salt and the spinach. Blanch just until wilted, less than a minute. 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. Measure out 6 c of the cooking water and set aside. 2. Heat 1 Tsp olive oil in a large, heavy soup pot over medium 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.

Why Eat Spinach? 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, magnesium 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 elderly. 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 nutritional 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.




pack-and-go lunches

These portable meals cut afternoon fatigue by two thirds Eating 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 dopamine. 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.


Packing yo ur own lunch instead of ord ering out ca n save you up to A fls. 50 a wee k. And with ju st five minu tes of prep tim e, simple recip these es make it easy to reap all the amazing ben efits.

TORTILLA SALAD Combine chopped romaine lettuce with diced cooked chicken, black beans, corn, diced tomatoes and avocados. Top with shredded cheese. Toss with vinaigrette.

WALFORD SALAD 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.

THAI BEEF BUNDLES 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.



Benefits of Vinegar Go Beyond Adding Flavor to Food

SALMON NICOISE 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.

SESAME CHICKEN SALAD 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.

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 paragraphs will briefly discuss some of the more unknown 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 vinegar 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 effect. 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 potassium 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!


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Natural flavor booster

RED WINE: adds nuanced fruitiness 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.

MUSTARD: adds tangy zip 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


BALSAMIC VINEGAR: adds sweetness 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.

Experiment with natura boosters so l flavor that you do n’t depend much on pa so ckaged food s. Grow fres herbs on yo h ur window sill and add them to tom ato sauce. T ry lemon, lime and or ange zest in soups, salads and m arinades.



Super plant proteins that target belly fat

MUSHROOMS: Women who enjoyed a mushroom based lunch eat 400 fewer calories throughout the day compared with those who eat a meat dish, according 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.

ANCHOVIES: add salty bite Thanks to their stores of healthy omega 3 fats, these tiny fish stimulate the release of leptin, a hormone that boosts metabolism. 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.

PICKLE RELISH: adds sweet and sour zing The cucumbers in pickle relish contain antioxidants that help quell the body-wide inflammation responsible 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.

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 Urbana-Champaign. Their studies show that soy activates fat burn insides cells, stimulating weight loss within 72 hours, without calorie restriction. 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, preliminary studies suggest that bean fiber binds to fat-storing toxins in the intestinal tract, speeding their elimination from the body.


Chipotle Chicken Salad Serves 4; 1 cup chicken salad and 1 cup salad greens per serving Start to Finish: 26 minutes

This chicken salad looks and tastes good enough to be served at a restaurant, but it has been adapted for your guilt-free enjoyment. Ingredients Cooking spray 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, halved lengthwise 1 cup frozen whole-kernel corn 1 cup canned no-salt-added black beans, rinsed and drained 1/3 cup chopped red onion 1/2 cup shredded fat-free Cheddar cheese 1/2 cup loosely packed cilantro 1/4 cup fat-free plain yogurt 1/4 cup light mayonnaise 1 tablespoon canned chipotle pepper in adobo sauce 1 tablespoon fresh lime juice 4 cups torn leafy salad greens 1/2 cup crushed baked tortilla chips Directions Preheat 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 mixture 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 frozen 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.

DIABETES FRIENDLY RECIPES Nutrition Analysis (per serving) Calories Total Fat Saturated Fat Trans Fat Polyunsaturated Fat Monounsaturated Fat Cholesterol Sodium Carbohydrates Fiber Sugars Protein

338 7.5 g 1.5 g 0.0 g 3.5 g 2.0 g 72 mg 389 mg 32 g 6g 6g 36 g

Benefits of Red beet


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 Alfalfa

Beet root is a traditional treatment used for leukemia. Beet root contain 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 favorably reported for cases of leukemia and tumors (includes cancer). Research 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 disorders. The fiber in red beets help reduced serum cholesterol by 30 to 40%. Beets can help in normalizing blood pressure and helps to keep the elasticity of arteries, when consumed regularly it can help prevent varicose veins. Beet root is recommended for pregnant 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 function of liver cells and protect the liver and bile ducts.

“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”. Beet juice is highly alkaline which makes it effective in the treatment of acidosis. Drinking beets regularly can help relieve constipation. Beet juice and carrot juice when combined 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 Africa 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 different types of health benefits. For example, it is said to be a great treatment in people who have digestive 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 alfalfa 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 levels. 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.




Nutrients in Eggplant 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, magnesium, manganese, phosphorus, niacin, and folic acid. Nasunin, an anthocyanin 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.

Caponata Picnic Sandwiches Ingredients 1/4 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 mozzarella Directions Heat 1/4 cup of the oil in a heavy large skillet over medium heat. Add the celery and saute until crisp-tender, about 2 minutes. 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 tomatoes 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 cutside 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.

Calco Stoba

Type 2 Diabetes Management The 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 associated high blood pressure (hypertension). Cholesterol Lowering Eggplant 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 lowering cholesterol. Cancer Prevention Angiogenesis 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 Nutritional 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.

Asparagus, Bacon and Cheese Strata



Servings: 6 Preparation Time: 15 min Cooking Time: 20 min Level of Difficulty: Easy


Ingredients 2 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

Instructions Heat oil in a large ovenproof skillet over medium heat. Add bacon 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 skillet under broiler again until cheese melts, about 1 to 2 minutes. Slice into 6 pieces and serve. Yields 1 piece per serving. Notes If you don’t have an oven-proof skillet, cover the handle with aluminum foil before broiling.

“Stratas make an excellent breakfast or brunch, and they give you the perfect opportunity to use up leftover vegetables, lean meats and day-old bread”.


Cheese Please

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 industry 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 seeing. The traditional cheese market trade is reenacted 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 markets. 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 center canals. Foodies the world over have long embraced Reypenaer cheese, an artisanal Gouda and a two-time Supreme Champion winner (best European cheese out of all categories) at the Nantwich International Cheese Show, the world’s largest.

Dutch Cheese Varieties 1. Gouda Gouda cheese makes up about 50% of the cheese production in Holland, making it our most important, 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.

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-inthe-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.

Edam Cheese 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 gases 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. unpasteurized. 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 ensures 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

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 flavor. 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, mustard, 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.



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