Showing posts with label enhance flavor profile. Show all posts
Showing posts with label enhance flavor profile. Show all posts
Wednesday, July 23, 2014
Thai Carrot Salad
Tired of the same ole salad recipe? Thai Carrot Salad is the perfect summer dish that's bursting with flavor and nutrition to fuel you up without weighing you down. Dive right in to my Thai Carrot Salad and let the flavor explosion begin.
Saturday, April 19, 2014
Spring Forward With Leafy Greens
It’s the time of
year where the trees are budding, leafy greens such as spinach and chard are
sprouting up and many people are feeling the urge to clean up and get organized. Boosting vegetables that are abundant during
the spring time can naturally help clean out the body after the long, dark
winter months. Awaken your body from its
winter slumber while you enjoy these tips for getting more green leafy
vegetables into the diet.
By
Nutritionist Siona Sammartino, MS, CN
Go Go Greens!
Green leafy vegetables nourish the liver, a major organ that is
important for the body’s natural detoxification abilities, which keeps us
healthy and feeling energized. Research
is uncovering the powerful effects of the plant pigments known as phytochemicals
or bioactive compounds. Chlorophyll is
the plant pigment that lends its green color to plants, and According to the
Linus Pauling Institute out of Oregon State University it may keep the liver
strong by blocking a toxin and liver carcinogen found in moldy foods known as aflatoxin.
Other bioactive compounds found in green leafy vegetables also provide support for
the body’s natural detoxification systems, meaning more energy and a cleaner
system for you! Try collards, kale,
chard, spinach, dandelion greens and other varieties.
Boosting Flavor and Intake
Unfortunately green leafy vegetables bitter nature doesn’t make it easy
getting them on the table. But with a
few secrets, you’ll be eating greens in no time!
Don’t Eat them Alone!
v Pair them with yummy dressings such as homemade
sweet balsamic vinaigrette (see recipe below) or your favorite dressing.
v Braise dark sturdy greens with flavorful liquids
such as wine and caramelized onions to add depth of flavor and sweetness.
v Wilt kale with a little sea salt and massage
them for a minute or two until they shrink by half the volume, this will remove
much of the bitter flavor. Then dress
them up or add them to your favorite salads, sandwiches and more.
v Purchase frozen broccoli and sauté with strong flavors such as garlic, red pepper flakes and a fresh squeeze of lemon.
Who knew green veggies could taste so good? Get ready to reap renewed energy in every
bite!
Sweet
Balsamic Vinaigrette
Dressings
are one of the easiest and fastest ways to dress up salads, veggies, grains,
fish, legumes and meat to turn something boring into a flavorful treat.
¼ cup balsamic vinegar
½ cup organic extra-virgin olive oil
½-1 teaspoon Dijon or stone ground mustard
1-2 teaspoons raw and local honey
Pinch sea salt
½ teaspoon fresh cracked pepper
In a glass
measuring cup whisk together the vinegar, oil, mustard, honey, salt and
pepper. Store in a glass mason jar for
1-2 weeks and shake to re-emulsify before dressing foods.
Variation: Feel free to add herbs and spices
such as dried or fresh basil, dried red chili flakes or fresh garlic to enhance
the flavor and give this recipe a twist.
(Note: if using fresh garlic, use dressing immediately to prevent
harmful bacteria).
Tip: double, triple or quadruple this recipe and make it at the start
of the week to have a simple yet tasty way to jazz up salads, grains, beans and
veggies. Store in a mason jar and shake
to re-emulsify before serving.
Wednesday, March 19, 2014
Electrify Your Taste Buds
Are you tired of healthy
foods tasting bland and boring? In honor
of National Nutrition Month, we’re celebrating ways to jazz up the flavor
profile of whole foods. Get ready to say
goodbye to foods that taste “healthy” and learn how to electrify your taste
buds by enhancing the flavors of umami, sour, spicy and sweet.
By Nutritionist Siona
Sammartino, MS, CN
Discover a New Kind of Savory
Scientists have revealed a fifth taste known as umami, which is the
savory meaty flavor found in aged cheeses, meats, tamari or soy sauce and sea
vegetables. Umami tends to be a flavor
we crave and look for in dishes, which makes it perfect for enhancing whole
foods. If new to sea vegetables, try
rehydrating arame, a very mild seaweed, in apple juice and then drain and
finely chop it up to sneak it into eggs, salads and sauces. In small amounts arame will add the umami you
crave without the sea flavor. Also, choose
low sodium tamari and add to vegetable stir-fry’s, braised greens, sauces, marinades,
dressings, dips and more.
Pep It Up with Some Zing
Sour flavors help to brighten up earthy foods, enlivening flavors and
making food dance on the palette. Also,
the sour and salt receptors are located on similar locations on the tongue,
meaning the use of sour flavors can limit the need for excessive amounts of
salt. Harness the mouth watering
goodness of sour foods by finishing dishes with a splash of citrus juices (see
Spicy Sautéed Green Beans below) such as lemon, lime, orange or grapefruit or
vinegars such as red wine, balsamic or apple cider vinegar and NEVER call your
food “earthy” again!
Bring on the Heat
The heat you find in hot peppers and certain spices is not an actual
“flavor,” but instead spicy foods interact with pain receptors on the tongue, making
heat tolerance very individual. Yet many find themselves craving the fire! But be
careful to not overdo the heat factor, as spicy foods can have a numbing effect
and you’ll no longer taste food’s other flavors. To add a spicy kick and fire it up try Sriracha
sauce, red pepper flakes, serrano chilies, jalapeno or cayenne. Sauté veggies with garlic and red pepper
flakes and add some pizzazz to your veggie routine with “Spicy Sautéed Green
Beans” (see recipe below).
A Sweet Desire
Most of us crave a sweet treat and can find ourselves reaching for the
ice cream, cookies and chocolate all too often.
While these foods can still have a place in a healthy diet, learning how
to enhance foods natural sweetness can help to satisfy our sweet desire. Roasting foods is one of the best ways to boost
food’s natural sweetness. Dress
vegetables with oil and salt and roast for about 45 minutes in a 400-425 degree
Fahrenheit oven until golden on the outside and tender in the middle. You’ll be having sweet dreams all day long!
With all of these NEW ways to add zest to your healthy eating routine,
you’ll now be sure to ENJOY the taste of EVERY nourishing dish!
Spicy Sautéed Green Beans
Green vegetables are packed with
a variety of nutrients and different flavors to mix up your routine. Here green beans dance in the pan with spicy
red chili flakes, garlic and lemon. When
it’s all finished, it will be a party in your mouth!
Preparation Time: 7 minutes
Yields: 1.5 cups
2 teaspoons organic extra-virgin olive oil
2 cups green beans or haricots, halved
2 large cloves of fresh garlic, minced
½-1 teaspoon of red chili flakes, plus more to taste
¼ teaspoon sea salt, plus more to taste
3-5 teaspoons fresh squeezed lemon, lime juice or golden balsamic
vinegar
2 tablespoon fresh Italian flat-leaf parsley, roughly chopped
Heat a large cast-iron or carbon-steal skillet to medium-high heat for
about a minute. Add oil and allow it to
heat up and coat the bottom of the pan.
Add beans and sauté for about 5 minutes, stirring constantly. Beans are ready when they are vibrant green,
tender but still have a slight crunch.
Then, add garlic, chili and salt and sauté for 1 minute. Remove from heat and toss to coat with lemon
juice and parsley. Serve and enjoy.
Copyright 2010, Siona
Sammartino, MS, CN, Original recipe, www.thymetospiceitup.com
Monday, July 18, 2011
Hydrate with Summer Infused Fruit Waters and Herbal Teas! (Video Blog and Recipes Included)
Sipping water throughout the day not only keeps you hydrated and your cells happy, but is also one of the simplest and fastest ways to boost your metabolism. Watch my Vlog and I’ll show you how to spice up your water drinking routine with easy-to-make summer infused fruit waters and herbal iced teas. These metabolic boosting beverages are delicious, high in antioxidants and refreshing. You’re gonna love em, so treat yourself and drink up!
Yours In Cooking & In Health,
Siona :)
Refreshing Spa Water
Infusing fruit into water is a fast, fun and simple way to enhance the flavor and nutrient profile of your water. Get ready to feel extra special and bring the spa into your everyday life.
Preparation time: 2 minutes
Yield: 1.5-2 cups
½ cup red seedless organic grapes, whole or halved
½ cup organic English cucumber, sliced
½ cup orange or lemon slices
Purified water
Ice, optional
Fill a glass water drinking vessel (or glass pitcher) 1/3rd full with each of the fruits. Cover with water and enjoy! Keep filling up your water vessel throughout the day and continually infuse the fruit flavor.
Copyright 2010, S. Sammartino, Original recipe
Simple Citrus Water
This beverage is high in vitamin C, beautiful and flavorful.
Preparation time: 2 minutes
Yield: 1.5-2 cups
3 lemon slices
3 lime slices
4 orange slices
Purified water
Ice, optional
Fill a glass water drinking vessel or water pitcher with fruit, cover with water and continually replenish water all day long. Enjoy!
Copyright 2009, S. Sammartino, Original recipe
Iced Jasmine Limeade
Jasmine tea pearls are a combination of the jasmine flower and tender green tea leaves. High in antioxidants, this beverage will boost your metabolism and immune system. Drink up and enjoy!
Preparation time: 10 minutes
Yield: 1.5-2 cups
3 cups purified water
1 tablespoon jasmine reishi tea pearls
½ cup fresh squeezed lime juice
1 teaspoon lime zest (optional)
Fresh lime slices
Ice as needed
Boil water in a 2-quart stainless steel saucepan. Turn heat off, place jasmine pearls in the pot, cover and infuse for 5-7 minutes; remove cover, strain tea and allow it to cool. Place lime juice, optional zest and slices in a glass water drinking vessel or pitcher. Poor cooled tea over the lime mixture, cover with ice, sip and enjoy!
Copyright 2011, S. Sammartino, Original recipe
Hibiscus Orangina
Spice up your water-drinking routine with beautiful hibiscus flowers and get ready to enhance both the flavor profile and the nutrient profile of your water. The to-die-for pink color that is created will make you feel extra-special and is a fabulous drink to serve at parties. Sip on this vitamin C and antioxidant-rich beverage to boost your immune system and stay hydrated.
Preparation time: 12 minutes
Yield: About 5 cups
2 cups purified water
1 tablespoon dried hibiscus flowers
½-1 cup fresh squeezed orange juice
½ of a fresh orange, sliced
1-3 cups of sparkling mineral water
Ice as needed
Boil water in a 2-quart stainless steel saucepan. Turn heat off, place hibiscus in the pot, cover and infuse for 5-10 minutes; remove cover, strain tea and allow it to cool. Place orange juice and slices in a glass water drinking vessel or pitcher. Poor cooled tea over the orange mixture, cover with mineral water (dilute tea and juice to your liking) and optional ice, sip and enjoy!
Variation: Add a ½-inch hunk of fresh ginger to the water as it boils and leave it in the pot until you strain the tea to make my Hibiscus Ginger Orangina!
Copyright 2010, S. Sammartino, Original recipe
Sunday, May 8, 2011
The Art of Infusing
How can you make healthy food tasty and enjoyable? One answer is by learning fun and creative ways to enhance both the flavor profile and therapeutic properties of your food? Read my PCC Cooks class description and sign up for “The Art of Infusing” today by hitting the red link below.
The Art of Infusing
Herbal and spice infusions are a creative way to add depth of flavor to any dish. And infusing flavor into water, milk, honey, oil or sugar is a tasty way to boost the nutritional and flavor profile of your food. Siona will demonstrate some amazing flavor combinations in dishes such as Pan-seared Halibut with Fennel and Coriander-infused Oil; Lavender Lemon Refresher; Mixed Green Salad with Nettle Peppermint Vinaigrette; and Lemon Cookies with Sweet Jasmine Hibiscus Icing. With seafood, dairy and eggs.
• Saturday May 7, 3-5:30pm. Edmonds
• Friday May 20, 6:30-9pm. Greenlake (Full)
• Sunday May 22, 1-3:30pm. Redmond
• Sunday Jun 5, 1-3:30pm. Issaquah
Wednesday Jul 20, 6:30-9pm. West Seattle
I hope to see you there!
Yours In Cooking & In Health,
Siona
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