FOUR GOOD-FOR-YOU-LOW FAT DRESSINGS & SALSA
Pg 36
Shop smart. Every day!
Top 6 SUPER FOODS
100
calorie
THE SECRETS
of TOFU
low fat snack ideas Pg 20
Garlic and BEAUTY
no. 5 - 2010
Cooking with Laraine Lejuez
Pg 40
Teens Gourmet Brian & Keith
Recipe: chicken on the stick
GET HOOKED ON IDEAS FOR THE PICKY EATER!
hz
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.
chipotle red bell pepper chutney
Every day Info For best anti-cancer boost, cook carrots 10 Off the Shelf .......................................................................................................................................................................................
contents 37
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Beauty 12 Have you checked your kitchen for beauty products lately? Home cooking 15 Benefits of Garlic 17 Did you know? 18 Fun ideas for picky eaters Gourmet cooking 20 Sundays by Nana are fun (pancake recipes) 26 Teens Gourmet of the month (beef stroganoff recipe)
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cooking with Laraine Lejuez
Recipes & more 30 Low calorie snack ideas for under 100 36 Low fat dresing & salsas 38 What happens to wine when you cook with it? 40 Recipes: Chicken on a stick & Beef taquitos 42 The secrets of tofu 44 Top 6 superfoods
34 recipes
and further in...
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Now, you can read the magazine online :
http://issuu.com/flavoursmedianv
number
5
Groceries Aruba
http://issuu.com/flavoursmedianv info@flavoursmedianv.com
flavoursmedianv
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
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info Fat Free Pudding It’s pudding and it’s better for you- all our sugar-free and nonfat varieteies are 90 calories or less. Seriously, what’s not to love? It’s only 90 calories, but because it’s made with real nonfat milk, our fat-free chocolate still tastes creamy and delicious. Available fat free chocolate , fat free vanilla, fat free tapioca and sugar free chocolate.
Pudding Snag it, snatch it, grab it, or pack it when you’re on the go... any way you wanna get your pudding is fine by us, just make sure you do! Made with real nonfat milk, this wholesome snack is not only a good source of calcium, but is also satifies those chocolate cravings. Available in Chocolate, Vanilla, Tapioca and Butterscotch.
Gel Snacks Juicy gel snacks get your giggle going 10% real juice makes strawberry | orange double delicious Available in strawberry | orange, sugar free cherry
The Omega 3’s you need. The taste you love! Smart Balance® Omega-3 Bundle Buttery Spread Like all our Buttery Spreads, Smart Balance® Omega-3 Bundle is naturally free of trans-fatty acids and hydrogenated oils, with a patented blend of vegetable oils formulated to help you improve your cholesterol ratio when used as part of the Smart Balance food plan. The difference: a special mix of Omega3’s from flax and fish oil.
Smart Balance® Light Butter Popcorn Graced with a delicate buttery flavor, our Light Butter Popcorn has fewer calories, less fat and less sodium than typical microwave popcorns. It’s also available in individual-sized mini bags. Like all our Popcorn, Smart Balance® Light Butter Popcorn is prepared with a patented blend of balanced oils that can help you improve your cholesterol ratio when used as part of the Smart Balance food plan.
Linguine is a Ligurian specialty. They are flat and narrow like a tagliatella between 0.057” - 0.062” thick. Linguine is best paired with fresh tomato-based sauces with vegetables and herbs, or with quick hot sauces made with extra virgin olive oil, garlic, red hot peppers and anchovies. Other perfect matches are fish-based sauces with shell fish and seafood, and with white sauces made of cream, mascarpone, soft cheeses, adding spices like saffron, radish, curry and ginger.
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For best anti-cancer boost, cook carrots whole Cutting them up allows more nutritents to leach out, new study says LONDON - The anti-cancer properties of carrots are enhanced 25 percent if they are cooked whole rather than chopped up beforehand, a study has found. They taste better too, according to scientists at Newcastle University, because more of their sugar is retained. “Chopping up your carrots increases the surface area so more of the nutrients leach out into the water while they are cooked,” said lead researcher Dr Kirsten Brandt. “By cooking them whole and chopping them up afterwards, you are locking in both taste and nutrients.” Brandt, along with colleagues at the University of Denmark, discovered the health benefits of the anti-cancer substance falcarinol in carrots four years ago. A blind taste test they conducted among 100 people also found 80 percent preferred the taste of whole-cooked carrots.
hz
huan zhan trading n.v
GENERAL FOOD SUPPLIERS & DISTRIBUTORS Boegoeroei 36 J Tel: 587 7423
Add more taste to your day!
10
OFF THE SHELF Try our picks of the month!
Purina Beneful Beneful brand dog food helps keep your best buddy happy and healthy with a perfect balance of wholesome ingredients, quality nutrition and superb taste. And, with a crunchy outside and chewy surprise inside, your best buddy will love Beneful. Beneful Healthy Harvest Healthy-Smart nutrition with real soy protein Beneful healthy Weight Who knew calories smart could taste so good? Beneful Healthy Radiance Now bathtime isn’t the only good thing for your dog’s skin and coat. Beneful healthy Growth for Puppies To help ensure your puppy grows up happy, healthy and strong
NEW Beneful Prepared Meals Wholesome ingredients you can see. Delicious flavors your buddy is sure to love. And eight wholesome varieties to help keep him happy and healthy. All with Beneful brand prepared Meals wet dog food.
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Sam Adams Beer: now available in Aruba!
Renuzit Crystal Elements Calling Renuzit Crystal Elements an air freshener is selling it short. It’s really an accent piece to your stylish home decor. These natural crystals can be used in any glass container - so you choose how they look in your hoe. They are available in two great forms, a convenient starter kit that comes with a glass jar or a simple refill pouch in the glass jar of your choice. Simple, elegant, fragrant-not just an air freshener.
America’s world class beer, Samuel Adams is now also available in Aruba. Balashi Brewery/Tropical Bottling are the official distributor of this beer. As many may know, Sam Adams is a very well known American beer, that pays a lot of attention to the high quality of ingredients used to brew the beer. The 3 flavors that are now available in Aruba are: Boston Lager, Sam Adams light and Noble Pils, all available in cases of 12oz bottles. Boston Lager is the main brand of Sam Adams. This beer has a bold taste, with a rich flavor and is the perfect beer for the real beer lover. Pair this beer with your favorite steak at any of the top restaurants in Aruba and it will be sure to give an extra dimension to your meal. Sam Adams Light is a beer that changed the world of light beers. Usually, light beers taste watered down. Not this beer: it has a smooth, complex roasted malt character without any lingering bitterness. As for the 3rd beer sold in Aruba, Noble Pils, this is actually part of a seasonal beer collection. This award winning beer is perfect for Aruba’s warm and sunny climate. We invite everyone to who has never tasted this beer to try it: many samplings will take place in supermarkets all over the island. For those who know the Sam Adams: you now have your favorite American beer readily available on your favorite Caribbean island!
Ask for Sam Adams at your bar, restaurant or grocery store.
BEAUTY
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BEAUTY
Have you checked your kitchen for beauty products lately? Yes, you heard me, there are plenty of homemade beauty products that can be made just from checking your fridge. Let’s just call them kitchen beauty tips for now even though some of these things may just as well be found in the garden. Fruits and vegetables are especially useful when it comes to kitchen beauty tips. Fruit can be used to make face masks. Fruits and vegetables will moisturize your skin. Best thing of all, it feels great! So let’s dive into my best kitchen beauty tips that really work: A kitchen tip for dry lips is to use cocoa butter or fresh cucumber and rub it into your lips several times a day. Cocoa butter and oil can be used for the entire body if your skin feels dry. It won’t get sticky either. For hands rub some olive oil and dry thyme into the skin. This will help remove dead cells helps your hands get smooth. Avocado is great for dry skin. Mash it and cover your face with it. Wait for 15 minutes. Another thing you can do to create your own face mask is to mix a mashed half banana and combine it with egg yolk and olive oil. Bananas are good for your skin since they’re full of vitamins. For oily skin, whip some egg white until it gets foamy. This will take away
some of the oiliness and might work against acne as well. Apply to your forehead, nose and chin. To smoothen the skin on your body, try adding some whipping cream, olive oil and fresh mashed strawberries to your bath water. The oil and the cream will make your skin smooth while the strawberries will freshen it up. You will only need about a half cup of cream and a tablespoon of olive oil. Tea and especially green tea or chamomile tea is another great kitchen beauty tip. It works fine against swollen eyes. Either let two teabags cool and put them on your eyelids for about ten minutes. Or soak two small pieces of cloth with tea and do the same thing. Green tea can also be used for foot baths. Combine green tea, peppermint, bath salt and maybe some eucalyptus oil and voila! You’ve made your own foot bath product. Too make tired facial skin look great again, try this kitchen face mask: Combining 2 tablespoons of yoghurt, 2 tablespoons of grated apple, 1 teaspoon of juice from a lemon and 2 teaspoons of potato flour. Stir thoroughly and apply to the face.
BEAUTY
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Fresh Pear Has the fragrance of freshpicked fruits, this pale green hand wash cleans with a gentle, delicate foam. But don’t let its mild manners fool youits patented antibacterial and antimicrobial formula let you get tough on dirt and germs, for a clean that’s complete.
For the Kitchen Protect yourself from more of the germs found in kitchens, with a hand soap that kills more of them than any other liquid soap. It’s patented antibacterial and antimicrobial formula is siguised in a gentle foam with lotion that conditions hands, giving them a clean that’s complete.
Tone moisturizing mango splash People who won’t try the mango, dont deserve the mamgo. The mango is a precious commodity, and you understand this. It’s juicy and sweey - just like you, lady friend. This delicious fragrance has been paired with cocoa butter to make it even more delectable. You love mango, and you deserve Mango Splash. Tone restoring tahitian vanilla & orchid You love you. And who doesn’t? You cannot resist sweet and gorgeous things (which may explain why you look in the mirror so often). You desire to be near all things bright and beautiful has brought you to our Tahitian Vanillla & Orchid fragrance. which will leave your skin soft and smelling completely amazing - almost as amazing as you look.
Tone antioxidant blueberry extract & vitamin e Feeling Blue? Lucky You! Sure, vitamins and antioxidant are great for your skin, but it’s those delectable little super fruits that really get you going. Every now and then every super girl needs a little super chage. And starting every day like this means you”re ready to leave the world staring.
Cool Plum Enjoy a bite of sweet, fresh fruits, in a cool, lilac hand wash with a scent that’s the next best thing to fresh picked. And an antibacterial, antimicrobial patente formula that is best choice for a clean that’s complete.
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BEAUTY
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roasting garlic
If you are looking for an easy way to roast garlic, you’ve found it. Roasting garlic is not complicated or tricky. Plus it tastes so delicious you will want it on hand all the time. I often roast garlic when I have the oven on for something else, even if I won’t be using it for that particular meal. That way the oven doesn’t get used just for a tiny head of garlic and I have roasted garlic on hand any time I want to use it. Oven Roasted Garlic Recipe: Slice the top pointed end off a whole head of garlic to expose the tops of the cloves. Place head of garlic on aluminum foil and drizzle oil over the top. Wrap tightly. Bake alongside whatever you have cooking in the oven for about 40 minutes, until the garlic is soft. That’s it!! Roasted garlic can be stored in the refrigerator for several days and is delicious added to meat, salads, potatoes - or anything else you can think of.
garlic & beauty Garlic has also been used successfully for a variety of skin disorders Pimples disappear without scar when rubbed with raw garlic several times a day. Even very persistent form of acne, suffered by some adults, has also been healed with garlic. The external use of garlic helps to clear the skin of spots and pimple, and boils. The process is further helped by taking the garlic orally also, to purify the blood-steam so as to secure a long term clearance of the skin. A regular course of three garlic capsules per day should help to clear minor skin infections quickly.
Benefits of Garlic Garlic is normally used to fight demons :) . From Chinese vampire to Western dracula’s, its antidemon property may be a lot more popular than it’s ability to heal. Garlic’s strong odor maybe a concern for people with bad breath, but it’s healthgiving and preventative properties make it a herb worth taking a look at. Inscription on the Great Pyramid of Gizeh in Egypt mentioned garlic as one of the foods eaten by its builders. In the Second World War, the wounds of British soldiers were treated with garlic. At the same time, garlic is also referred to as the Russian penicillin because the Russians flew 500 tons of garlic to Moscow in 1965 to fight a flu epidemic. In northern China, where garlic production is high, people have the lowest mortality from stomach cancer in all of China. Chinese people in the highest quartile of intake of garlic, onions, and other Allium herbs have a risk of stomach cancer that is 40% lower than that of people in the lowest quartile of intake In short, garlic is one of natures best natural remedy. Not many people take garlic daily. If you are one of those people, vow to add more garlic in your daily cooking. I know, it smells bad. If you want the benefit of garlic but hate the garlic breath smell, you can take garlic supplements. Oh! by the way, if you want to eat it raw, you need to make it “bleed” either by cutting it or scratching the clove’s surface. If you eat a clove without the “inner part” exposed - it won’t do much to your body.
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Did you know?
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Three quarters of fish caught are eaten – the rest is used to make things such as glue, soap, margarine and fertilizer.
Carrots have
0
fat content.
To make one kilo of honey bees have to visit 4 million flowers, traveling a distance equal to 4 times around the earth.
Derivation of Paprika . . “paprika”, which derives from the Serbian “paprena”, which means “the one that is hot” and it is derived from Serbian papar “pepper” which in turn was borrowed from the Latin “piper”, for “pepper.”
KIDS
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FUNIdeas for the picky eater!
Kids bored with lunch? Get ready for a serious dose of creative juice that they’re sure to love! Here are an entire gallery of artistic sandwich creations – from Hello Kitty to Sponge Bob and everything in between… there’s even a Grand Piano design with the top propped up!
A white bread ham sandwich, decorated with slices of cucumber & and 2 small meatballs for the eyes (you could also uses olives, the end of cocktail sausages etc). Salad leaves & crumbled crackers have been added to the plate.
A white bread ham (you could also use cheese) sandwich, decorated with thin slices of cucumber & cheese. The fire is made from thinly sliced ham & tomato.
White bread sandwich, decorated with thin slices of cucumber, cheese, tomato, crusts (or wholemeal bread) & cocktail sausages. Any not too chunky filling is suitable.
An open-faced white bread ham sandwich, decorated with sliced cucumber. The arms are made from more white bread & thinly sliced cucumber. The hair is also thin slices of cucumber.
White bread sandwich, decorated with thin pieces of carrot & cucumber. The plate is decorated with small rounds of cucumber & a few salad leaves. Any smooth / flat filling would be suitable.
A white bread sandwich, decorated with thin pieces of cucumber, ham, tomato & cheese & 1/2 a cherry tomato. Any smooth filling could be used such as ham, cheese or a spread.
6 mini white bread (can use wholewheat, granary etc)sandwiches (use small round cookie cutter or rim of glass to cut). A tomato, sliced cucumber & radish are used to make the head. Chunks of cucumber make the feet, a few salad leaves also decorate the plate.
A white bread ham sandwich (can also be done with sliced cheese), with 3 small round holes cut out of the top slice. Halved slices of cucumber form the sea. The mast & sail are made with a halved breadstick & a slice of ham (could use cheese slice). Skull & Crossbones flag made with sliced cheese & ham.
KIDS
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A white bread ham sandwich, decorated with a carrot stick, finely sliced cucumber & cheese. Small pieces of cucumber make the piano feet.
White bread sandwich, decorated with thin pieces of cucumber, cheese & the crust (or you can use wholemeal bread). A very flat / smooth filling would be needed here such as ham or cheese slices or a spread.
Any toasted bagel, 3 into 3 & decorated with sliced cucumber. You can use any speadable filling here such as cream cheese or tuna mayo etc.
A wholemeal sandwich, decorated with thin slices of cucumber & white bread. Any filling is suitable.
A white bread sandwich, decorated with thin slices of cheese & strips of cucumber. Any not too chunky filling would be suitable.
A white bread sandwich, decorated with thin pieces of cucumber to make the Ben 10 emblem. I’d imagine you could use any not too chunky filling here.
GOURMET COOKING
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Shadee Romero
GOURMET COOKING
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Sundays by Nana are
fun!
GOURMET COOKING
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The Family Meal, Creates a Happy Family!
The kids were totally enthralled with the process and so proud of the finished product because they did it themselves. It was a really fun way to spend time together,” Laraine says.
APPLE CINNAMON OAT BRAN PANCAKES Ingredients: 6 eggs whites from extra large eggs (240 g) 1/2 cup skim milk 1 tsp canola oil 1 tsp cinnamon, ground 1 cup oat bran 1/4 cup whole wheat flour 1 tsp baking powder 1 small apple, chopped fine (130 g)
Notes: Beat egg whites, milk, canola oil and cinnamon to blend. Mix dry ingredients together and add wet mixture. Vary skim milk to vary thickness of pancake you prefer. Heat skillet at 3/4 heat and coat with canola oil. 1/2 cup of mixture will yield about 6, 5-6 inch, pancakes.
BANANA PANCAKES
Ingredients 1 cup all-purpose flour 1 tablespoon white sugar 2 teaspoons baking powder 1/4 teaspoon salt 1 egg, beaten 1 cup milk 2 tablespoons vegetable oil 2 ripe bananas, mashed
They’ll feel like they’re contributing. Even if they’ve just stirred the pot or cutting fruits, the pickiest family members will be much more eager to try every dish on the table if they’ve had a hand in the making. No matter if it’s an ingredient they’d usually shy away from, there’s no way they’ll resist sampling their own handiwork. Directions Combine flour, white sugar, baking powder and salt. In a separate bowl, mix together egg, milk, vegetable oil and bananas. Stir flour mixture into banana mixture; batter will be slightly lumpy. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Cook until pancakes are golden brown on both sides; serve hot.
Laraine tips for yummy breakfast success: 1. Be patient and take your time. Patience is truly a virtue, especially when eggs get crushed on the counter, flour generously dumps on the floor, and the smoke detector goes off because the toaster was turned up too high. Be accepting of the inevitable messes – taking them in stride will set a positive tone to your children’s learning experiences in the kitchen. It might be challenging for you to restrain from doing all of the cooking yourself but opt to go slow with your teaching and allow your children to actually learn. 2. Make it educational from the beginning. Decide on a recipe or a menu and have all the ingredients, measuring tools, appliances and cookware set out. Before you commence in food prep, teach your children about all the things they will be using. Let them practice their reading and vocabulary skills by reading recipes aloud. Let them guess the names and uses of the utensils, cookware, and appliances. As you prepare the recipes, reinforce their math skills – have them figure out the amounts of adding up ingredients, dividing ingredients
in half, or the number of tablespoons in a cup. As important, teach your children about the benefits of eating a healthy breakfast. 3. Assign cooking tasks. Children often gravitate toward particular tasks they have seen done by adults. Ask them what they want to do and then tell them it is their “job.” “The key for parents is to let their children learn what they like doing,” recommends Laraine “If your child likes to stir, let him stir, then introduce other utensils and their uses when he has mastered the task he likes.” Every week or two, he will have mastered a new skill. 4. Make it fun. Add levity to your time in the kitchen. Rename breakfast foods with amusing monikers – banana smoothies can be Ape Shakes, waffles can become Butter and Syrup Rafts.
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Do you remember helping mom or grandmom in the kitchen – measuring chocolate chips for cookies, stirring the batter for brownies, or frosting a freshly baked cake? Childhood cooking memories are often punctuated with the making of desserts. But what about breakfast – shouldn’t the most important meal of the day be the most important meal to cook with your kids?
5. Designate specific cooking times. Kids get excited about cooking and may always want to be in the kitchen. “I have to hide our cookbooks from my grandchildren because they beg to cook with me, even if its not meal time,” says Laraine Lejuez, mother of three and a grandmother of six kids. The key is to designate set “cook times.” For example, make Wednesday and Saturday mornings “cook times” – your children will know they get to help in the kitchen and that on other days, mom or dad are the chefs. Though these tips can be applied to any meal you cook with your children, you might find that your children are in better spirits and more inclined to learn in the mornings. Later in the day, being tired can sap the fun out of any activity.
From left to right: Dymon Croes, Laraine Lejuez, Justin Lejuez, Gillian Lejuez & Darren Croes
GOURMET COOKING
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“Cooking together is fun family time. Kitchen time offers a special parenting chance. Cooking together creates closer bonds and lifelong memories. It’s also a chance to talk and hear what your child has to share”.
GOURMET COOKING
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TEEN GOURMET
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Brian & Keith Ponson
TEEN GOURMET
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Teens Gourmet of the Month Recipe: BEEF STROGANOFF
(Recipe of our great grandma: “Vovo Dindinha “) Yield: 6 Servings Cooking Time: 30 minutes Ingredients: 800 gr. Filet mignon cut into small cubes (1x1 cm) 280 gr. Slice champignons 7 oz, Ragu sauce, champignon flavor 2 Cubes chicken Knorr 2 Tbsp cilantro chopped finely 2 Tbsp parsley chopped finely 1 Cup 1/2 ketchup 1 Cup Red wine 1 Medium onion chopped finely 1 Tbsp minced garlic 1 Medium tomato chopped finely 3 Tbsp vegetable oil 1 Can of cream nestle (300gr) Juice of 1 lemon Salt and ground black pepper, to taste 1 tbsp chopped parsley to garnish Directions: 1. Heat 3 tbsp of the oil with onions, garlic, salt and pepper till you have golden onions, 2. Add chicken knorr , filet mignon and
fry between 8 to 10 minutes in a high heat. 3. Add ragu sauce, ketchup, tomatoes, cilantro, parsley, lemon juice, champignons and red wine (check salt). Let it cook for 10 minutes in a low heat and remove. 4. Add the Cream Nestle very slowly until is completely integrate with the others ingredients. Put in a beautiful dish to serve. 5. Garnish the Stroganoff with parsley, if desire and …Bon appétit !!! Side Dishes: White garlic, rice or fettuccini al dente. Salad: Caprese salad (large Italian tomatoes, mozzarella di buffalo, basil, salt and fresh ground black pepper, extra virgin olive oil and balsamic vinegar) Desert: Hagen dazs Mango ice cream “sorbet”.
Keith Ponson Favorite Sport: Tennis School: International School of Aruba Favorite Food: Beef Stroganoff Favorite Restaurant: El Gaucho Age: 15
Brian Ponson Favorite Sport: Tennis School: International School of Aruba Favorite Food: Beef Stroganoff Favorite Restaurant: Champions Age:12
TEEN GOURMET
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TEEN GOURMET
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“This isn’t just about the food. Cooking incorporates a little bit of everything: creativity, a little bit of math, learning about different cultural cuisines and healthy eating habits.”
TEEN GOURMET
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TEEN GOURMET
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TEEN GOURMET
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groceries magazine For daily recipes & cooking tips!
Low Calorie Snack Ideas Under 100
RECIPES & MORE
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1/2 cup of sugar-free gelatin, any flavor, and two Tablespoons of low-fat Cool
15 chocolate-covered raisins.
Whip.
There’s nothing worse to sink your diet than feeling deprived. Going out to lunch with friends and watching them devour all kinds of goodies while you sit and watch or watching TV and seeing tempting commercials of creamy, fatty indulgent convenience foods every seven and a half minutes. Where’s the justice?
A luscious parfait: 1/2 c. of low-fat pudding layered into a parfait glass alternating with two crumbled vanilla wafers and a dollop of Cool Whip gracing the top.
6 saltine crackers and 2 teaspoons of peanut butter.
But creamy, sweet and ‘fat-like’ can be imitated with the right combinations of low-cal and non-fat or fatfree foods. Sometimes just a little taste is enough to get you over the dieting deprivation hump and keep your weight loss goal on track. Keep your taste combinations interesting.
1/4 cup of fat-free Ranch dressing and 1 cup of mixed fresh veggies such as jicama, red bell pepper, celery, carrot sticks and cherry tomatoes.
A wonderfully filling half sandwich made of 1 slice reduced-calorie bread, a thin layer of mustard, 2 teaspoons of apple sauce and 1 slice of deli-style thin-sliced turkey. Add lettuce, tomato and voila!
Over a small baked potato, spoon 2 Tablespoons of nonfat sour cream and chives.
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RECIPES & MORE
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Low Fat Dressings & Salsas
Low Fat Honey Mustard Dressing This is great with a grilled chicken salad. Servings: Makes 1 1/2 cups dressing
Fresh Herb Ranch Dressing
• 1 cup fat-free mayonnaise * • 1/4 cup prepared mustard • 1/4 cup honey • 2 tablespoons lime or lemon juice
Servings: Makes 1 1/2 cup
In a small bowl, whisk together the mayonnaise, mustard, honey, and lemon juice. Store covered in the refrigerator. * Decrease mayonnaise for a dressing with a more tart bite. Per 2 Tablespoon Serving: 42 Calories; trace Fat (4.5% calories from fat); trace Saturated Fat; trace Protein; 10g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 316mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
• 1/2 cup lowfat buttermilk • 1/2 cup low fat sour cream • 1/2 cup low fat mayonnaise (we use Hellman’s) • 1 tablespoons finely chopped fresh chives • 1 tablespoons finely chopped fresh flat-leaf parsley • 1 teaspoon garlic powder • 1/2 teaspoon onion powder • Salt and freshly ground black pepper
Put buttermilk, sour cream, mayonnaise, chives, parsley, garlic powder, onion powder, and salt and pepper to taste into a bowl; stir well. Per Serving (2 tablespoons): 27 Calories; 1g Fat (39.5% calories from fat); trace Saturated Fat; 1g Protein; 3g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 108mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 NonFat Milk; 0 Fat; 0 Other Carbohydrates.
Honey Basil Vinaigrette Fresh basil makes this dressing wonderful with fresh tomato salads. Servings: 10 • 2 teaspoons honey • 1 teaspoon Dijon mustard • 4 teaspoons water • 1/2 cup balsamic vinegar
• 4 teaspoons extra virgin olive oil • 1/4 teaspoon salt • 1/4 teaspoon fresh ground black pepper • 1 tablespoon finely chopped fresh basil Whisk first 7 ingredients in small bowl. Add basil and place in covered salad cruet. Shake
before serving. Best at room temperature. Do not store for long in refrigerator. Fresh herbs become pungent! Per Serving: 23 Calories; 2g Fat trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 60mg Sodium.
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.
Chipotle Red Bell Pepper Chutney You can find dried chipotle chilis in your Mexican food section of your grocery. Makes about 1 3/4 cups Serves 7 - ¼ cup servings • 2 pounds red bell peppers (about 5) • 2 cups cider vinegar • 3/4 cup granulated sugar • 2 teaspoons yellow mustard seeds • 2 teaspoons salt • 2 dried chipotle chiles, halved, seeded Trim and finely chop bell peppers. Place in a large, heavy saucepan with vinegar, sugar, mustard seeds, salt and chipotle chiles. Bring to a boil; reduce heat to a bubbling simmer and cook about one hour, stirring occasionally. As mixture boils down, stir frequently during the last 10 minutes to prevent scorching. Do not let it boil completely dry. Remove chipotle chiles and ladle relish into a sterilized jar. Cover tightly and keep refrigerated. Chutney is best left to mellow for one week, but will keep for a month in the refrigerator. Serve with grilled chicken or lean roast pork tenderloin.
Per Serving : 131 Calories1g Fat (3.3% calories fro m fat), trace Saturated F at: 1g Prote in 34g Carboh ydrate; 2g D ; ietary Fiber; 0mg Cholesterol; 613mg Sodium. Ex changes: 0 Grain (Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat; 1 1/2 Other Carb ohydrates.
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.
RECIPES & MORE
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RECIPES & MORE
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what happens to wine when you cook with it? Steak with Mushroom Merlot Sauce Recipe This steak recipe goes wonderfully well with merlot wine - pour some into the food, and some into your mouth! INGREDIENTS: 2 10oz ribeye steaks 2 tsp pepper 2 Tbsp vegetable oil 3 Tbsp butter 6oz shiitake mushrooms 1 shallot 3/4 cup merlot 1 Tbsp thyme First salt and pepper steaks on both sides. Head the vegetable oil to medium high, and then cook steaks about 3 minutes per side. Put the steaks on a plate but keep the oil. Put in the butter, chopped up mushrooms and chopped up shallots and the 3/4 cup of merlot, cook for 2 minutes. Pour this sauce over the steaks and serve.
Wine has been used as a delicous way to flavor food from the earliest days of human history. In Rome, the famous cook Apicius was known to use wine liberally in his dishes. Fast forward to the wide variety of styles today, and you’ll find that most of them benefit from the right type of wine. First, what happens to wine when you cook with it? Like cooking with any other liquid, some parts of it boil off, leaving the remainder behind as a thicker, more concentrated substance. Since water boils at 212F but alcohol boils at 172F, as soon as the dish crosses that 172 mark it has progressively less and less alcohol in it. You’re left with the flavor of the wine, perhaps with a small amount
of sugar (if it was a sweeter wine) and definitely the acidic sharpness. This is why you want to cook with a relatively good wine - if you start with a nasty wine, you’ll end up with “nastiness distilled” being the core flavor of your dish! The most common uses for wine in cooking are to use it in a sauce, or to marinade in it. Red sauces appear to work best with a red-blend wine in them, or with something not-too-tannic and not-too-acidic, like a pinot noir. Fortified wines go well in sauces - veal marsala and chicken madeira are both classics. For marinades, red wines are often used to soak a steak to give it more flavor.
Merlot is one of the classic Bordeaux wines, often used to blend with Cabernet Sauvignon. Merlot has cassis, blackberry, plum and black cherry aromas and flavors with hints of chocolate and sometimes leather.
PER SERVING: 515 calories, 26 g protein, 19 g carbohydrate, 37 g fat (16 g saturated), 98 mg cholesterol, 1,306 mg sodium, 4 g fiber.
39 Sonoma Merlots generally have a medium body with dark juicy fruit, smooth, soft tannins and some complexity. Merlot, while similar in flavor to Cabernet Sauvignon, usually is less tannic and astringent and, therefore, is easier to drink at a relatively young age. This attribute made Merlot popular in the United States in the early to mid ‘90s. A variety of foods pairs well with Merlot. Because Merlot is medium-bodied, it pairs easily with medium-weight foods: Veal, meat loaf, Italian-style sausages, lamb or beef stews, roast lamb, duck with fruit sauce, fish like salmon and tuna, and dishes with mushrooms and berries are good matches. Hearty pasta dishes and pizza also pair well. For cheeses, try Parmesan, Gouda, cheddar, Monterey Jack or smoked provolone. Today’s recipe, Lamb-Stuffed Eggplant, combines the medium weight of ground lamb with the texture of soft, silky eggplant. The eggplant echoes the softer texture of Merlot. A topping of breadcrumbs adds contrasting crunch and the sweetness of currants helps pull the flavors together.
lamb eggplant Ingredients 3 tablespoons currants 3 tablespoons red wine 5 teaspoons olive oil 3/4 cup chopped onion 1 1/2 tablespoons finely chopped garlic 1 1/2 pounds ground lamb 3 tablespoons chopped sundried tomato 3/4 teaspoon chopped fresh thyme 3 tablespoons toasted pine nuts 3/4 cup breadcrumbs 1 tablespoon kosher salt, or to taste 1/2 teaspoon freshly ground pepper 6 Asian eggplants, each about 7 inches long 3/4 cup grated cheese, such as fontina, Gruyere, Monterey Jack Instructions Soak the currants in the wine. Place a small skillet over mediumhigh heat. When hot, add 2 teaspoons of the oil and sweat the onion. Add the garlic, about 30 seconds. Put the lamb in a mixing bowl and add the sauteed onion mixture. Add the tomato, thyme, pine nuts, 6 tablespoons of the breadcrumbs, the drained currants, salt and pepper. Preheat the oven to 400 degrees. Slice the eggplants in half lengthwise. Trim a small sliver from the bottom of each, if needed, to help the eggplant halves sit flat. Remove a small amount of the inside flesh, about 1/4 inch deep, but leave at least a 1/4- inch border around the edge. Brush the eggplants with the remaining oil and season with salt and pepper.
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Sonoma County Merlot
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beef taquitos 1 clove garlic, minced 3/4 pound lean ground beef 1 cup salsa, plus more for dipping 2 teaspoons chili powder 1/2 teaspoon salt 1/4 teaspoon pepper 10 (6-inch) flour tortillas 1/2 cup shredded Cheddar or Monterey Jack Sour cream Instructions Heat the oven to 400Âş. Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook them for 3 minutes, stirring often. Add the beef and use a wooden spoon or a spatula to break it up while it cooks, until it is no longer red, about 3 minutes. Stir in 1/2 cup of the salsa, the chili powder, and the salt and pepper. Cook the mixture over low heat, stirring occasionally, for 10 minutes. Place the tortillas on a plate and cover them with damp paper towels. Microwave them until warm and pliable, about 45 seconds. Top each tortilla with 1/4 cup of the beef mixture, spreading it to an inch from the edges. Sprinkle cheese evenly over the beef. Roll up the tortillas and place them on a foil-lined baking sheet with the seam sides down. Brush the taquitos lightly with vegetable oil, then bake them until the filling is heated through and the tortillas are lightly browned, about 8 to 12 minutes. Serve them hot with sour cream and/or salsa. Serves 4 to 6.
chicken on a stick Ingredients 4 boneless, skinless chicken breast halves, pounded 1/2 to 3/4 inch thick Salt and pepper 24 (10-inch) bamboo skewers, soaked in water for 30 minutes 3 tablespoons peanut or vegetable oil 2 tablespoons barbecue sauce 1 1/4 cups plain dried bread crumbs Instructions Cut each chicken breast lengthwise into 1/2-inchwide strips and sprinkle with salt and pepper. Fold the chicken strips slightly and weave them onto the
skewers. Prepare a charcoal fire or set a gas grill to medium-high, close the lid, and heat until hot -about 10 to 15 minutes. In a small bowl, stir together the oil and the barbecue sauce. Spread the bread crumbs on a sheet of waxed paper. Lightly brush the sauce mixture over the chicken strips and then roll them in the bread crumbs. Grill the chicken fingers uncovered until they’re no longer pink inside, about 2 to 4 minutes per side on a gas grill. Serve with the dipping sauce of your choice.
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42 RECIPES & MORE
The Secrets of Tofu Here are a few ways to give tofu more flavor and improve its texture:
Tofu Parmigiana Tofu Parmigiana “Breaded tofu a la parmigiana. You’ll just about swear this is eggplant or veal! One of my husband’s favorites, and he doesn’t even suspect! Serve with a simple crisp green salad, angel hair pasta and garlic bread.” Ingredients 1/2 cup seasoned bread crumbs 5 tablespoons grated Parmesan cheese 2 teaspoons dried oregano, divided salt to taste ground black pepper to taste 1 (12 ounce) package firm tofu 2 tablespoons olive oil 1 (8 ounce) can tomato sauce 1/2 teaspoon dried basil 1 clove garlic, minced 4 ounces shredded mozzarella cheese Directions In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper. Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides. Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side. Combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan. Bake at 400 degrees F (205 degrees C) for 20 minutes.
Amount Per Serving Calories: 357 | Total Fat: 21.5g | Cholesterol: 24mg
1) Removing all the moisture from tofu by pressing it with paper towels before using allows it to absorb flavors better. Flavorings as varied as chocolate to curry work well with tofu—you are limited only by your imagination. Be liberal with your seasonings: tofu has little taste on its own. 2) For a meatier texture, freeze tofu. When you are ready to use it, thaw it and again remove all the moisture by blotting well with paper towels. 3) Another way to add texture is to season bite-size pieces with salt and pepper and pan-fry them in olive oil. Use these crispy pieces in your favorite recipe, such as a salad, for a different texture. If bought in unpackaged blocks, tofu can be stored for up to a week in the refrigerator. Be sure to store it in a container with fresh water and change the water daily. You can also buy tofu in sealed refrigerated containers that have a “use by” date stamped on the package. Or, for longerlasting tofu, buy the shelf-stable packages. Some tofu lovers even make their own tofu at home. Learning how to make tofu is an art. According to Shurtleff and Aoyagi, traditional tofu masters have a saying that they won’t share two things: how to make a baby and how to make tofu! For a modern-day look at how to make tofu simply and easily at home with purchased soy milk (so you don’t have to start from raw soybeans), take the free online class on egullet.org. “I lived and breathed tofu and other soy products while developing some recipes. Several years later, I am still cooking with it because I firmly believe in its health benefits and because it is cheap and so easy to add to any dish,” says Housez. “At the age of 61, I feel and look great (so I’m told!), have good bone density, and enjoy general good health. Genes play a part, no doubt, but I can’t help but give some credit to my soyrich diet.”
For the Tofu: 1 lb firm or extra firm tofu, crumbled 3 garlic cloves, minced (or more, to taste) 2 Tbsp olive oil 1/4 cup nutritional yeast Fresh black pepper to taste
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Tofu Scramble
Ingredients For the Spice Blend: 2 tsp ground cumin 1 tsp dried thyme, crushed with your fingers 1/4 tsp ground tumeric 1 tsp salt 3 Tbsp water
Directions First blend the spices and salt together in a small cup. Add the water and mix. Set aside. Preheat a large, heavy-bottomed pan over medium-high heat Sauté the garlic in olive oil for about a minute Break the tofu apart into bite-size pieces and sauté for about 10 minutes, stirring often Get under the tofu when you are stirring, scrape the bottom, and don’t let it stick to the pan; that is where the good crispy stuff is Use a thin metal spatula to get the job done; a wooden or plastic one won’t really cut it The tofu should brown on at least one side, but you don’t need to be too precise about it The water should cook out of it and not collect too much at the bottom of the pan. If that is happening, turn the heat up and let the water evaporate. Conversely, if the scramble seems dry add splashes of water until it’s nice and moist Add the spice blend and mix to incorporate. Add the nutritional yeast and pepper. Cook for about 5 more minutes. Serve warm
Tof-u and Tof-me: Scramble Add Ins You can include these additions to your scramble by themselves or in combination with one another Broccoli: Cut broccoli into about 1 cup of small florets and thinly sliced stems. Add along with the tofu Onions: Finely chop 1 small onion. Add along with the garlic and cook
for about 5 minutes, until translucent. Proceed with recipe Red Bell Peppers: Remove stem and seeds and finely chop 1 red bell pepper. Add along with the garlic and cook for about 5 minutes. Proceed with recipe Mushrooms: Thinly slice about 1 cup mushrooms. Add along with the tofu.
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Top 6 Superfoods Superfood # 1. Goji Berries
or ORAC analysis on a freeze-dried acai powder found that this powder showed a high antioxidant effect against peroxyl radical. This is approximately 10 times more than blueberries or cranberries. The acai berry contains similar properties as red wine in controlling fats in the blood and is a fair contributor to go up against the wine diets of the Mediterranean people. In addition, Acai contains anti-inflammatory agents that inhibit COX 1 and 2 enzymes, thereby making it effective against arthritis, allergies, and other inflammatory diseases.
Superfood # 3. Fermented Foods Goji or wolfberries have long played important roles in Chinese medicine where they are believed to These are enhance immune system function, improve definitely some of the best foods eyesight, protect the liver, boost sperm proyou can eat for your health... Full of antiduction and improve circulation, among oxidants, chock full of vitamins, minerals other things. They can be eaten raw, conand good fats; they help to fix the damage sumed as juice or wine, brewed into an we do every day with diets, environherbal tea, or prepared as a tincture. mental stressors, chemical additives and Goji berry fruits also contain zeaxanphysical stress. If you can include a few thin, an important dietary carotenoid servings of these foods in your weekly selectively absorbed into the retinal diet, you will be adding a lot to your macula lutea where it is thought to progood health, and preventing vide antioxidant and protective light-filmany diseases that could tering roles. be coming your way otherwise. Without a doubt, goji berries are one of the best antioxidant rich foods you can eat.
Superfood # 2. Acai Berry
Lacto-fermented foods have been around for a very long time. Common in Korean, Chinese, Japanese, and North and Central European cuisine, fermentation has been used to enhance the flavor of food, create food, and help food having a longer shelf life. Fermented foods are delicious and nutritious. These traditional foods are key to our health. Fermentation allows the bacteria, yeasts and molds to “predigest� and therefore break down the carbohydrates, fats, and proteins to create probiotics which offer friendly bacteria into the digestive tract. This helps keep our immune system strong and supports overall digestive health.
Superfood # 4. Grass Fed Meats and Wild Caught Salmon The fruit is a small, round, black-purple fruit about 1 inch in diameter, similar in appearance and size to a grape, and the newest wonder food. Acai is particularly rich in fatty acids, feeling oily to the touch. It contains high levels of the monounsaturated fatty acid oleic acid. The dense pigmentation of acai has led to several experimental studies of its anthocyanins, a group of polyphenols that give the deep color to berries and other fruits, and are high in antioxidant value. A number of studies have measured the antioxidant strength of acai. A recent report using a standardized oxygen radical absorbance capacity
The primary factor in both wild caught fish and grass fed meats is the fat content and the fat ratios. Both have significantly high levels of the essential fatty acid omega 3, which has powerfully positive health effects. The meat and milk from grass-fed ruminants are the richest known source of another type of good fat called “conjugated linoleic acid” or CLA. When ruminants are raised on fresh pasture alone, their milk and meat contain as much as five times more CLA than products from animals fed conventional diets.
Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body’s ability to absorb the health-promoting carotenoids that vegetables provide.
Superfood # 6. Sprouts
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Grass-fed beef and wild caught salmon have more beta-carotene, vitamin E and omega-3 fatty acids than beef produced using conventional cattle-feeding strategies. Three ounces of ground beef from cattle fed conventional diets contain about 41 micrograms of beta-carotene and a typical rib eye steak has 36 micrograms. In contrast, meat from cattle fattened predominately on ryegrass has almost double the beta-carotene, 87 micrograms in 3.5 ounces of ground beef and 64 micrograms in a steak. Beta-carotene is converted to vitamin A in the body. Vitamin A is a critical fat-soluble vitamin that is important for normal vision, bone growth, reproduction, cell division and cell differentiation.
“CLA may be one of our most potent defenses against cancer. Also, natural CLA from grass-fed meat and milk has been shown in studies to help build muscle and increase fat loss”.
Superfood # 5. Avocados
Sprouts are one of the most complete and nutritionally beneficial of all foods. Their nutritional value was discovered by the Chinese thousands of years ago. Recently, in the USA, numerous scientific studies suggest the importance of sprouts in a healthy diet. As an example, a sprouted Mung Bean has the carbohydrate content of a melon, vitamin A of a lemon, thiamin of an avocado, riboflavin of a dry apple, niacin of a banana, and ascorbic acid of a loganberry. Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease, or stroke. “One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. One study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient”. Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the carotenoid lutein; it also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and betacarotene) plus significant quantities of tocopherols (vitamin E).
“Other studies have shown sprouts to be a powerful antioxidant and may assist in preventing some types of cancer”. Sprouts are the most reliable year-round source of vitamin C, betacarotene, and many B vitamins (such as folacin). Sprouting seeds, grains, and legumes greatly increases their content of those vitamins. For example, the vitamin A content (per calorie) of sprouted Mung beans is two-and-a-half times higher than the dry bean, and some beans have more than eight times more vitamin A after being sprouted.
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