Super Healthy 5 Valley chefs share their best recipes
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The superheroes of nutrıtion THESE 10 FOODS TASTE GREAT AND ADD A MEGA DOSE OF GOOD STUFF TO YOUR DIET BY KAREN FERNAU
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SOME FOODS REALLY ARE super healthy.
Salmon safeguards the heart. Avocados lower cholesterol. Berries are loaded with antioxidants that fight cancer. It's not that certain fruits, vegetables, nuts, tea and fish haven't always been good Oats and for you, but credible Raspberries scientific research Pancakes. now shows that Recipe on a handful of these Page 2. foods provide health benefits beyond basic nutrition. These so-called “superfoods” strengthen our immune systems and prevent and combat diseases. Their only caveat: Superfoods work best when folded into a healthful diet. The good news is that super-healthy foods can be as tasty as they are good for you. As proof, five Valley “superfoodies” share recipes for 10 super-healthy foods. EDITOR STACY SULLIVAN 〉〉 PHOTOS BY MICHAEL McNAMARA ART DIRECTION ANDREA HESER 〉〉 FOOD STYLING ANDREA HESER & JILL McNAMARA
AZ | SUPERFOODS 2012
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breakfast Oats and Raspberries Pancakes
Almond-Crusted French Toast With Blueberry Sauce
Ehren Litzenberger of BLD Restaurant
Ehren Litzenberger of BLD Restaurant
MAKES 12 SERVINGS
MAKES 4 SERVINGS
8 eggs 4 cups buttermilk 2 cups plain yogurt 2 sticks butter (melted and cooled, but still liquid) 4 cups all-purpose flour 2 tablespoons baking powder 2 tablespoons baking soda 2 teaspoons kosher salt ¼ cup sugar 2 cups rolled oats 1 pint fresh raspberries
2 pints fresh or frozen blueberries 1 cup finely ground roasted almonds 3 large eggs ½ cup vanilla yogurt ½ cup milk 3 tablespoons butter 12 slices brioche or challah bread
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Whisk together eggs, buttermilk, yogurt and butter. In a separate bowl, stir together flour, baking powder, baking soda, salt, sugar and oats. Add dry ingredients to wet ingredients and whisk until smooth. Fold in raspberries. Cook pancakes on a large, non-stick pan or griddle over medium heat until done. APPROXIMATE VALUES PER SERVING: 442 CALORIES, 22 G FAT, 174 MG CHOLESTEROL, 15 G PROTEIN, 46 G CARBOHYDRATES, 3 G FIBER, 1,088 MG SODIUM, 45 PERCENT CALORIES FROM FAT.
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AZ | SUPERFOODS 2012
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FOR THE BLUEBERRY SAUCE Place blueberries in a medium saucepan over medium heat. Cook 10 minutes, stirring frequently and mashing into a sauce consistency. Set aside. FOR THE FRENCH TOAST Place ground almonds in a large, shallow bowl. In a separate, medium bowl, whisk the eggs, yogurt and milk until well blended. Heat a large skillet or griddle over medium. Working in batches and using about ½ tablespoon butter for every 2 bread slices, heat butter in skillet until melted and foamy. Dip each bread slice into egg mixture, then into ground almonds. Place on skillet and cook until lightly browned on both sides, approximately 2 ½ to 3
Ehren Litzenberger of BLD Restaurant
WHAT MAKES THEM A SUPERFOOD? Oats: This potent whole grain helps prevent heart disease by reducing bad cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23 percent. Berries: Whether blue, black or red, their abundant antioxidants protect cells from damage that can lead to cancer and premature aging. Berries also are fortified with more vitamins, minerals and fiber per ounce than other fruit.
minutes per side. Serve warm with the blueberry sauce. APPROXIMATE VALUES PER SERVING: 887 CALORIES, 55 G FAT, 331 MG CHOLESTEROL, 22 MG PROTEIN, 76 G CARBOHYDRATES, 6 G FIBER, 591 MG SODIUM, 56 PERCENT CALORIES FROM FAT.
breakfast
AZ | SUPERFOODS 2012
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lunch Quinoa Tabbouleh Salad Michael Stebner of True Food Kitchen MAKES 6 SERVINGS
1 box (12 ounces) red quinoa 2 cloves garlic, smashed through a garlic press Juice of 3 lemons 2 teaspoons salt (optional) 4 tablespoons extra-virgin olive oil 1 teaspoon red-chile flakes ½ cup chopped flat-leaf parsley ¹⁄³ cup chopped fresh spearmint ¹⁄³ cup chopped green onion 1 cup roasted, peeled and diced beets 6 ounces arugula leaves 4 tablespoons pomegranate seeds
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Cook quinoa as directed on the box until tender and fluffy. Allow to cool completely, then add garlic, lemon juice, salt, olive oil, chile flakes, herbs and green onion. Taste for seasoning, adding more lemon juice or garlic if desired. Toss in roasted beets, arugula and pomegranate seeds. Serve immediately. APPROXIMATE VALUES PER SERVING: 431 CALORIES, 15 G FAT, 0 CHOLESTEROL, 13 G PROTEIN, 61 G CARBOHYDRATES, 8 G FIBER, 812 MG SODIUM, 31 PERCENT CALORIES FROM FAT.
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AZ | SUPERFOODS 2012
WHAT MAKES THEM A SUPERFOOD? Walnuts: The hearthealthy nut is loaded with omega-3 fatty acids, which help protect against cancer and inflammation that causes diseases and accelerates aging. They also show potential for boosting brainpower and balancing moods. Quinoa: These flat, oval seeds that were a staple of the ancient Incas are called a “super grain” because they are a complete protein and contain all the essential amino acids. Quinoa is also gluten-free.
Avocado, Walnut and Manchego Bruschetta Michael Stebner of True Food Kitchen MAKES 4 SERVINGS
2 avocados 8 slices whole-grain bread ¼ cup extra-virgin olive oil Salt and pepper, to taste 2 cloves garlic 4 ounces Manchego cheese ½ cup roasted, salted walnut pieces Zest of 1 lemon
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Remove avocado pit and peel. Brush bread with olive oil and season with salt and pepper. Grill bread over medium heat until well toasted. Remove bread from grill and rub each slice with raw garlic. Thinly slice avocado and Manchego and place on
Michael Stebner of True Food Kitchen
the bread slices. Sprinkle with walnuts and lemon zest. APPROXIMATE VALUES PER SERVING: 528 CALORIES, 40 G FAT, 30 MG CHOLESTEROL, 16 G PROTEIN, 26 G CARBOHYDRATES, 13 G FIBER, 295 MG SODIUM, 68 PERCENT CALORIES FROM FAT.
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dinner Pan Seared Salmon With Arizona Citrus Michael Cairns of Montelucia Resort & Spa MAKES 4 SERVINGS
Pictured on the cover.
FOR THE SALMON SPICE BLEND ¹⁄8 teaspoon cayenne pepper ¹⁄8 teaspoon chili powder ¼ teaspoon sugar ¹⁄8 teaspoon smoked paprika ¹⁄8 teaspoon paprika ¹⁄8 teaspoon Mexican oregano ¼ teaspoon salt ¼ teaspoon black pepper FOR THE SALMON 4 wild king or Scottish salmon fillets, skin on, about 6 ounces each 1 ½ tablespoons olive oil 1 ½ tablespoons canola oil 2 tablespoons blood- orange olive oil 1 orange, peeled and cut into segments 1 grapefruit, peeled and cut into segments 6 sprigs cilantro
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FOR THE SPICE BLEND Combine all the spices in a bowl and mix well. FOR THE SALMON Bring fillets to room temperature to prevent salmon skin from sticking to the pan. Heat oven
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AZ | SUPERFOODS 2012
Michael Cairns of Montelucia Resort & Spa
WHAT MAKES THEM A SUPERFOOD? Omega-3 seafood: Eating fish rich in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, trout and swordfish, two or three times a week safeguards the heart and reduces the risk of sudden, fatal heart attacks. Other studies link omega-3 fatty acids to helping treat depression and arthritis. Dark greens: Kale, spinach, Swiss chard, collard greens, seaweed and other dark-colored greens are packed with antioxidants that help reduce inflammation that can lead to cancer and heart attacks.
to 375 degrees. Add olive and canola oils to a large, ovenproof saute pan and heat on medium-high. Season fillets with spice mix, and place skin-side down in pan. Sear for about 4 minutes, or until skin is crispy. Turn and sear about 4 minutes, or until salmon turns golden brown. Remove pan from burner, place in oven and cook for about 4 to 5 minutes for mediumrare. Remove from oven and place skin-side up on a plate. Drizzle blood-orange olive oil over skin and garnish with orange and grapefruit segments and cilantro. APPROXIMATE VALUES PER SERVING: 500 CALORIES, 36 G FAT, 100 MG CHOLESTEROL, 35 G PROTEIN, 9 G CARBOHYDRATES, 2 G FIBER, 241 MG SODIUM, 65 PERCENT CALORIES FROM FAT.
Kale and Toasted-Walnut Salad Michael Cairns of Montelucia Resort & Spa MAKES 4 SERVINGS
FOR THE DRESSING ¼ cup freshly squeezed lemon juice ¹⁄³ cup extra-virgin olive oil 2 tablespoons apple-cider vinegar 1 tablespoon soy sauce 2 cloves garlic, minced
dinner 1 1
teaspoon salt teaspoon honey or cane sugar
FOR THE SALAD 2 heads Tuscan kale or baby spinach (about 1 pound total) ½ cup dried blueberries ½ red onion, thinly sliced 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1 cup toasted walnuts
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FOR THE DRESSING Combine ingredients in a mixing bowl and whisk until blended. FOR THE SALAD One hour before serving, in a large mixing bowl toss kale or spinach, dried blueberries, onion and half the dressing. Refrigerate until serving time. Before serving, add bell peppers and walnuts and toss with remaining dressing. Serve immediately. APPROXIMATE VALUES PER SERVING: 539 CALORIES, 39 G FAT, 0 CHOLESTEROL, 9 G PROTEIN, 38 G CARBOHYDRATES, 7 G FIBER, 864 MG SODIUM, 65 PERCENT CALORIES FROM FAT.
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drinks
WHAT MAKES THEM A SUPERFOOD? Green tea: It tops the tea list for antioxidants that inhibit the growth of cancer. It also lowers cholesterol. Avocados: This creamy fruit contains oleic acid, a monounsaturated or “good” fat that lowers cholesterol and helps prevent cancer. It’s also loaded with minerals that help regulate blood pressure and guard against heart disease.
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drinks
Richelle Melde of Naked Truth Nutrition
Summer Chill Richelle Melde of Naked Truth Nutrition MAKES 1 SERVING
1 cup organic green tea, chilled 1 cup organic green tea, frozen 6 organic strawberries 2 tablespoons freshly squeezed organic lemon juice Fresh mint, for garnish Combine all ingredients except mint and blend to desired consistency. Garnish with mint.
Raw Super Fuel
APPROXIMATE VALUES PER SERVING:
1 cup coconut milk ¼ organic avocado ½ organic banana, frozen ¼ cup organic blueberries, frozen 1 tablespoon organic raw almond butter
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36 CALORIES, 0 FAT, 0 CHOLESTEROL, 1 G PROTEIN, 8 G CARBOHYDRATES, 1 G FIBER, 1 MG SODIUM.
Richelle Melde of Naked Truth Nutrition
Optional: Brown-rice protein powder or pea protein powder
MAKES 1 SERVING
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Combine ingredients in a blender and blend to desired consistency. APPROXIMATE VALUES PER SERVING: 857 CALORIES, 73 FAT, 0 CHOLESTEROL, 11 G PROTEIN, 39 G CARBOHYDRATES, 13 G FIBER, 41 MG SODIUM, 77 PERCENT CALORIES FROM FAT.
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dessert Baked Chocolate Pudding Joan O’Connor of Honey Moon Sweets MAKES 6 SERVINGS
FOR THE PUDDING Butter and sugar to coat ramekins 6 whole eggs, separated ½ teaspoon salt ½ cup granulated sugar (divided use) 6 ounces semi-sweet chocolate, preferably 70 percent ½ teaspoon vanilla 2 ounces (between ²⁄³ and ¾ cup) finely ground walnuts FOR THE ORANGE SAUCE 2 whole oranges ¼ cup granulated sugar ¼ cup water 1 ounce Grand Marnier or orange liqueur (optional)
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Heat oven to 350 degrees. Lightly coat six 4-ounce, oven-safe ramekins with butter and dust with sugar. Boil a kettle of water for baking the puddings in a water bath. In a super-clean mixing bowl, combine egg whites, salt and half the sugar. Whip to a soft peak; set aside.
chocolate with egg yolks, remaining sugar, vanilla and walnuts and mix until well blended. One-third at a time, fold the egg whites into the chocolate mixture until all the whites are incorporated. Divide the batter among the prepared ramekins. Tap the ramekins on the counter to settle the batter. Place the ramekins in a roasting pan. Place the pan in the oven and fill the pan with the hot water up to half the height of the ramekins. Bake for 20 to 25 minutes, or until the puddings are firm in the center and set up. FOR THE SAUCE Cut the ends off each orange, then cut away the rind and white pith. Cut oranges into segments and squeeze juice from the rinds into a small saucepan. Add sugar and water. Bring to a boil and cook until syrupy. Add orange segments and, if desired, the liqueur; toss gently. Serve pudding warm, with the orange sauce and a tuile or shortbread cookie, if desired. APPROXIMATE VALUES PER SERVING:
FOR THE PUDDING Melt chocolate in a microwave oven (at half power for 30 seconds at a time until melted) or atop a double boiler. Combine cooled melted
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AZ | SUPERFOODS 2012
396 CALORIES, 22 G FAT, 186 MG CHOLESTEROL, 11 G PROTEIN, 44 G CARBOHYDRATES, 5 G FIBER, 257 MG SODIUM, 50 PERCENT CALORIES FROM FAT.
Joan O’Connor of Honey Moon Sweets
WHAT MAKES THEM A SUPERFOOD? Dark chocolate: It helps reduce blood pressure, improves bad cholesterol and is good for the heart. Yogurt: This is a functional food that contains healthful probiotics, bacteria with the power to protect in myriad ways, from building strong immune systems and battling infections to improving asthma, eczema and Crohn’s disease.
dessert
AZ | SUPERFOODS 2012
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dessert Berry Parfait Joan O’Connor of Honey Moon Sweets MAKES 6 SERVINGS
FOR THE BLUEBERRYGELATIN LAYER 1 heaping cup fresh blueberries (approximately 15 blueberries per parfait) 2 tablespoons granulated sugar 1 ¼ cups blueberry juice, room temperature (divided use) 1 ½ teaspoons unflavored powdered gelatin FOR THE STRAWBERRYMOUSSE LAYER 1 ½ cups ripe fresh strawberries, tops removed 1 teaspoon grated orange zest ¼ cup granulated sugar ¼ cup orange juice 1 ½ teaspoons unflavored powdered gelatin 1 cup heavy whipping cream, well chilled FOR THE RASPBERRY LAYER 2 cups ripe fresh raspberries 3 tablespoons granulated sugar 1 tablespoon lemon juice 1 teaspoon lemon zest
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FOR THE YOGURT CREAM TOPPING 1 cup heavy whipping cream 1 teaspoon pure vanilla extract ¼ cup granulated sugar ¹⁄³ cup Greek yogurt Cookies and mint leaves, for garnish
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Have ready 6 clear parfait glasses or other clear glasses. Bring a pot of water to a boil, then shut off heat. (This is for warming purees and melting gelatin.) FOR THE BLUEBERRY GELATIN Divide the blueberries evenly among the serving glasses. In a heatproof bowl that will fit over your pot of hot water, combine the sugar and 1 cup blueberry juice. Place over the hot water to warm. Place the remaining ¼ cup blueberry juice in a separate, small bowl and lightly sprinkle with the gelatin. Let stand until gelatin “blooms” or is absorbed. Melt this gelatin mixture over the hot-water bath, then pour it into the warm juice and sugar mixture; stir well. Pour this mixture into the serving dishes, over the blueberries, and place the glasses in the refrigerator to set. FOR THE STRAWBERRY MOUSSE In a food processor or blender, puree the strawberries, orange zest and sugar. Place the orange juice in a small bowl and sprinkle
with gelatin; let stand until “bloomed” or absorbed. In a bowl or measuring cup, warm the strawberry puree over your hot-water bath until slightly warmer than body temperature. Next, melt the orange gelatin mixture over hot water, until it is liquefied and at a similar temperature to the strawberry puree. Combine and stir the orange gelatin and strawberry puree; let cool to room temperature. Whip the heavy cream to medium peak. One-third at a time, fold the whipped cream into the strawberry-orange mixture. Immediately spoon the mousse evenly among the glasses, on top of the blueberry gelatin. Place in the refrigerator to set. FOR THE RASPBERRIES Combine the raspberries, sugar, lemon juice and zest in a bowl. Lightly toss, then refrigerate to chill. Once the strawberry mousse is set, divide the raspberries evenly among the serving glasses. For the topping: Combine cream, vanilla and sugar and beat to a medium peak. Gently fold in the yogurt. Spoon the topping onto the parfaits. Garnish with a cookie and a mint leaf. APPROXIMATE VALUES PER SERVING (EXCLUDING GARNISH): 461 CALORIES, 29 G FAT, 105 MG CHOLESTEROL, 4 G PROTEIN, 46 G CARBOHYDRATES, 4 G FIBER, 33 MG SODIUM, 57 PERCENT CALORIES FROM FAT.
dessert
AZ | SUPERFOODS 2012
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