Table Time
Fall 2009 1
Eat Well. Feel Great.
How to Buy Organic Produce: A Grocery Guide
Beautiful Table Settings The Mediterranean issue! Tastes from one of the most diverse regions in the world!
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Table Time - Fall 2009
Keyla’s Dessert Heaven
Cakes, Pastries and Gelato
Come in and relax...
Visit us online to find a location near you
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Fall 2009 Issue
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CONTENTS P. 8
Beautiful Table Settings
Featured... p. 4
Letters We love hearing from you! See what your fellow readers are saying and let us know your questions. (Few are featured, most are answered on line.)
p. 5
The MediterrAsian Diet Sample dishes from one of the world's most diverse and healthminded regions!
Surprise your guests with an elegant table setting. Choose settings ranging from seasonal themes, to occasions, to making a relaxing atmosphere using your table.
P. 12
How to buy Organic Produce: A Grocery Guide Learn how to buy healthy, organic groceries without loosing the wallet. Tips and Guides on in-season produce and menu planning.
Table Time - Fall 2009
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Letters Home Away From Home I moved to Thailand a yearand-a-half ago. My mother graciously sends my Table Time magazines every month, so I am able to prepare delicious, simple, healthy meals that help my husband and me termporarily forget we are so far from home. Every issue has so many recipes I want to try. I’m just trying to keep up. As a nutritionist, I realize the importance of not only giving information but also teaching how to practically apply it to a busy lifestyle. Your magazine helps to fill the gap between knowing that we need to eat healthier and actually doing it, and it inspires me and gives me impetus to keep trying. -Jen Sawer, Chiang Mai, Thailand
“Every issue has so many recipes I want to try. I’m just trying to keep up.” Waste Not, Want Not Thank you for a marvelous magazine. It is the product of a lot of thoughtful, hard work. I have a tip I’d like to share: I am a senior person who lives alone and loves to cook. When I spot a new recipe that begs to be tried, I make it and invite company. Not a big fancy dinner party, just a friend or two, mostly single ladies like myself. It’s great; I don’t have to put lefovers in teh freezer, which never taste the same to me anyway. I just enjoy good conversation, a new taste sometimes, and the fun of sharing a meal. I am a firm believer that the best part of any meal is the sharing. I do this every once in a while - just on the spur of the moment - it keeps you young! - Patricia Rogers, Orangeville, PA
The Right Ethnic Bite I’ve been on a weight-loss program since the middle of September, and I’ve lost almost 30 pounds. Your magazine has made it so much easier by offering a lot of variety. I’d have probably fallen off the wagon ages ago from sheer boredom, but thanks to Table Time, I’m on tarack and enjoying every bite. I particularly love the ethnic edge to the recipes. The use of spices is so important. I’ve always thought that one of the biggest downfalls of chaning over to a healthier lifestyle is food that isn’t flavorful enough. Your magazine should be named a national treasure in Canada and the United States. -Janice Fletcher, Burnaby, British Columbia, Canada
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Corrections
Our recipe for Smoked Trout Mousse (“Blended Holiday,” August 2009, page 122) calls for one cup clam juice. Because this ingredient contains shellfish it is not appropriate for children. Instead, substitute equal parts chicken broth and water. Table Time regrets the error and any inconvenience to our readers.
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In this Issue:
About the Mediterrasian Lifestyle
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magine, for a moment, that every day you could indulge in a large variety of tasty and satisfying dishes such as pasta dishes, stir-fries, pizzas, curries, risottos, noodle dishes and sushi - all washed down with a glass or two of your favorite wine or beer. Imagine, as well, that you never had to formally exercise, and that everyday you got to set aside special time to relax and unwind. Now, imagine if eating and living this way could help you stay lean and healthy, substantially reduce your risk of contracting heart disease, type 2 diabetes, osteoporosis, many types of cancer (including breast, p ro s t a t e and colon), and increase y o u r chances of living longer. This way of living might sound like the impossible dream, but in reality people from Mediterranean and Asian cultures have been living like this, and reaping the rewards, for more than 5000 years. Traditional eating and lifestyle practices: There’s actually no such thing as a uniform Mediterranean or Asian diet and lifestyle. The Mediterranean region, for example, encompasses such diverse countries as Greece, Italy, Morocco, Turkey, Spain and Tunisia. Not only do these countries share different ethnic, cultural and religious backgrounds,
the dishes traditionally eaten in these countries are equally diverse and use a wide range of different cooking techniques as well as different herbs, spices and other seasonings. The cultural and culinary diversity seen throughout the Mediterranean is equally apparent in Asia, which includes such countries as Japan, China, Thailand, India, Vietnam, Indonesia and Korea. Yet, despite the differences, research over the last 50 years has shown that there are also many distinct similarities between the traditional eating and lifestyle practices of Mediterranean and Asian cultures: They tend to have an optimistic view of life, family ties are strong and special time is usually set aside each day to relax the body and mind (such as the afternoon siesta common throughout the Mediterranean region and Tai Chi and yoga which are commonly practiced throughout Asia) According to a large body of scientific research it’s these similar eating and lifestyle practices that help explain why Mediterranean and Asian peoples also share the same good health, low rates of chronic disease and long life expectancy. Incorporating traditional Mediterranean and Asian eating and lifestyle practices into your own life??So, how can a
Highlights
» Their diets include abundant amounts of plant foods such as vegetables, fruits, grains, legumes (beans, peas and lentils) and nuts » They consume only small amounts of red meat » They consume fish regularly » They consume alcohol regularly in moderation (usually with meals) » They are physically active as part of their everyday lives
Westerner living in this fast-paced, high-stress modern world possibly adopt traditional Mediterranean and Asian eating and lifestyle practices? If that sounds like a difficult proposition, let us assure you, it’s not. We both lead busy Western lives, and we’ve done it. In fact, for well over a decade we’ve been incorporating traditional Mediterranean and Asian eating and lifestyle practices into our lives. Over that time we’ve not only had lots of fun and discovered a world of wonderful tastes, we’ve also experienced a remarkable improvement in our physical health and emotional wellbeing. And through this website we’d like to show you how to easily follow a “MediterrAsian” way of living too.
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Table Time - Fall 2009
The Treasures of the MediterrAsian Diet Sun-dried tomato & walnut pesto pasta Pizza Supremo with salmon & asparagus In this mouthwatering and healthy dish, asparagus and omega-3 rich salmon poach without any effort on your part while the pasta cooks.
This pizza, loaded with toppings, is sure to satisfy even the most passionate pizzaholic.
Ingredients 7oz (200g) farfalle pasta (bow tie shaped) 2 uncooked salmon fillets (about 6 oz each) - cut into bite size pieces 8 fresh asparagus spears - ends trimmed & halved 1 red pepper (capsicum) - julienned 3/4 cup Sun-dried tomato and walnut pesto
PREPARE the pesto. Cook the pasta and add the asparagus and red pepper to the pot for the final 8 minutes of cooking. ADD the salmon to the pot for the final 3 minutes of cooking. DRAIN the cooked pasta, salmon and vegetables into a colander. PUT the pesto in the bottom of the pot and top with the hot pasta, salmon and vegetables. TOSS together gently to combine well and heat through.
Ingredients 1/2 clove garlic - minced (crushed) 3 tablespoons chopped canned tomatoes 1 tablespoon tomato paste 1 teaspoon extra virgin olive oil 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1 store-bought pre-baked pizza crust 1/4 small red onion - thinly sliced 1/4 red pepper (capsicum) - thinly sliced 1/4 green pepper - thinly sliced 2 mushrooms - thinly sliced 1 soy frankfurter - sliced into thin rounds 3 anchovy fillets - roughly chopped 6 pitted black olives - thinly sliced 2 1/2 ounces mozzarella cheese - cut into small cubes
Variations: Bite-sized pieces of uncooked skinless chicken breast fillets also taste great with this pesto—simply allow an extra couple of minutes poaching time (chicken will take around 8 minutes to cook depending on the size of the pieces). Or, use large peeled uncooked shrimp (prawns) which will take about 4 minutes to poach.
PREHEAT the oven to 230°C/450°F. MIX together the garlic, tomatoes, tomato paste, olive oil, salt and pepper. SPREAD a thin layer evenly over the pizza crust. ARRANGE the onion, peppers, mushrooms, frankfurter slices, anchovies and olives evenly over the pizza crust. PLACE the cubed cheese evenly on top. PLACE the pizza directly on the oven rack and cook for 10 minutes. CUT into 6 slices to serve.
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Hoisin-Chicken Stir-Fry with Peppers and Baby Corn Stir-fried chicken strips, green pepper, baby corn and scallion combined with savory-sweet Chinese hoisin sauce.
Ingredients 1 cup long-grain rice 3 tablespoons hoisin sauce 3 tablespoons soy sauce 1 tablespoon water 1/2 teaspoon sesame oil 2 tablespoons peanut oil 12 oz (360g) skinless chicken breast fillet - cut into strips 1 1/2 green peppers (capsicum) - julienned 14 oz (420g) canned baby corn - cut into pieces 2 cloves garlic - minced (crushed) 2 scallions (spring onions) - thinly sliced on the diagonal
Cook the rice. MIX together the hoisin sauce, soy sauce, water and sesame oil in a small bowl. HEAT a wok or large frying pan over a high heat then add 1 tablespoon of peanut oil. ADD the chicken and stir-fry for 3 minutes. REMOVE from the wok and set aside on a plate. REHEAT the wok, add the remaining tablespoon of oil and stir-fry the green pepper for 2 minutes. ADD the corn and garlic and stir-fry for 1 minute. ADD the scallion (reserve a little for garnish) and stir-fry for 30 seconds. ADD the sauce mixture and chicken and stir-fry to combine and heat through. GARNISH with the reserved scallion and serve over rice. Variations: Replace the chicken with shrimp, scallops or tofu. Use red pepper instead of green, or a combination of both.
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Table Time - Fall 2009
Tips for Beautiful Table Settings We
asked Table Time photo stylist Jan Gautro to pick out some of her favorite “tablescapes” from past photo shoots and share her best styling secrets. Whether you’re planning an autumn retreat, a tapas party, or an elegant holiday buffet, you can use Jan’s tips to create a memorable table setting that you and your guests will enjoy.
Check Your Colors Rustic French country style can be surprisingly easy to recreate, Jan says. Her top three tips for a French feel: • Choose your colors wisely. Red, white and blue work very well with French décor, since these are the three colors of their national flag.
• Use simple linens with clean lines. Creamy or white linens with a single stripe add a great French feel to your table. • Pick bright blooms. “Sunflowers just say France,” Jan says.
Use Color and Candles Bright colors like orange, blue, and red bring an exotic feel to any table. “There had to be orange,” Jan says of this East Indian setting. Vibrant flowers will also do the trick. Jan searched for something that matched her color scheme instead of a specific kind of flower. Steer clear of large, ornate flower arrangements as centerpieces. • Avoid large arrangements. They can impede your ability to see people across the table. • Use candles to add height. When you have flat plates and low bowls, you need something to move your eye upward.
Forget About Rules “There are not a lot of rules with creating tablescapes,” Jan says. “If you like it, use it. The fewer rules, the better, because then you can really get creative.” • Keep it simple. Fresh spring flowers in a low vase or dish create a great centerpiece for spring, when colors begin to peak. • Go with a theme. Easter baskets can be a good focal point for your table too, Gautro says, since they’re easy to see through. • Be whimsical. Try placing a rabbit or other Easter token in a low bowl for a playful touch.
Improvise While holiday meals tend to be fancy, don’t worry about buying the latest settings or silverware. “Think about the stories behind hand-me-downs,” Jan says. “The more they’ve been used, the more character they have. It just shows how much they’ve been loved.”
• Consider color. Green and red are essential for a traditional Christmas table setting. • Highlight with white. White works as a natural accent. Plus, “it just makes food look good,” Jan says. • Use fresh greenery. Garlands enliven a table with texture and color. You can usually find something pretty in your garden, and they make a great conversation starter
jams around the buffet.
Look to Your Garden Rich autumnal hues accentuate the season’s warmth, while simple styling reflects a relaxed gathering. “Match your colors to your season, and make do with what you have,” Gautro says.
casion platters, have stories to tell, and imperfections only add • Use seasonal cuttings. Snip grape to the richness of the table’s leaves or other greenery for the character. center of the table. • Strive for simplicity. Place a single, hand-picked flower in a drinking glass―a quick and easy way to bring a splash of color to each place setting.
• Use runners. If your table top has a lot of watermarks, scratches, or other “flaws,” you’ll make them less noticeable.
• Improvise. Go scavenging in the yard for other natural decorations, such as acorns, pumpkins, and bright autumnleaves.
• Layer. If you need more coverage than runners can offer, consider a tablecloth with a runner over it. Layering adds dimension.
Show Off Your Table Earthy tones create a cozy color scheme for a fall cabin retreat, and a simple wooden table can shine through with this palette. “It’s nice to see some of the wood on your table,” Gautro says. Tables, like hand-me down silver or special-oc
Focus on Food Buffets showcase a wide assortment of food, so tables need little adornment. Forget about linens and centerpieces― let the food be your focal point. • Move chairs. Pulling them out of the way will reduce traffic
• Place silverware at the end of the line. Wrap utensils in linens for ease and elegance. That way, guests won’t have to juggle utensils as they’re filling their plates. • Use classic dishes. Classic pewter serving dishes and simple trays with green trim bring a touch of elegance to this holiday table.
Use Unique Pieces Since Spanish dinners typically take place in the late evening―restaurants don’t begin filling up until 10:30 or 11 p.m.―candles are a perfect accent for your tapas table. Bright red and mustard yellow give a nod to the Spanish flag.
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Table Time - Fall 2009 • Use unique pieces. The bright red candle in the center of the table encased in a curlicue iron holder is one of Jan’s favorite details of this Old Madrid-inspired tapas table. • Stick to small plates. When serving tapas, smaller plates suit the portions, and make room for a greater amount of dishes without cluttering the table. Great Table Settings begin with things you already own, so be creative! Look around your house, in your attic, in the garage - dig up old treasures and put them to use to create any kind of atmosphere you like. The seasons are also a great
indication of what direction to move in. Use fall colors to create a warm, exotic table setting, for example. Your guests are sure to love it! For more ideas, or just to look around at some more pictures, go to our website, at www. tabletime.com. - Lauren Karoll, Senior Writer
Coconut Meringues Toasting the coconut enhances its flavor. For information about making meringues in advance and storing them for a party, see the recipe for Chocolate, Coconut, and Almond Snowdrops.
Yield 31 meringues (serving size: 1 meringue)
Ingredients
• • • • • • • •
1/4 teaspoon cream of tartar Dash of salt 3 large egg whites 1/2 cup sugar 1/4 teaspoon vanilla extract 1/8 teaspoon coconut extract 1/2 cup flaked sweetened coconut, toasted 1 tablespoon unsweetened cocoa
Preparation Preheat oven to 250°. Combine cream of tartar, salt, and egg whites in a large bowl; beat with a mixer at medium speed until soft peaks form. Add sugar, 1 tablespoon at a time, beating at high speed until stiff peaks form. Add extracts; beat just until blended (do not overbeat). Gently fold in coconut. Drop by rounded tablespoons, 2 inches apart, onto 2 baking sheets covered with parchment paper. Bake at 250° for 1 hour until very lightly browned and almost crisp, switching baking sheets and rotating front to back halfway through baking time. Remove from oven. Cool for 25 minutes (meringues will crisp as they cool). Sprinkle evenly with 1 tablespoon cocoa.
Nutritional Information
Calories: 25 (14% from fat) Fat: 0.4g (sat 0.4g,) Protein: 0.4g Carbohydrate: 4.1g Fiber: 0.1g Cholesterol: 0.0mg Iron: 0.1mg Sodium: 13mg Calcium: 1mg
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Table Time - Fall 2009
How to Buy the Best Organic Foods
The market for organic foods is huge and growing. Consult our expert guide to find out all you need to know to make the right choices. Americans spent close to $28 billion in 2008 on organic edibles, up from $1 billion in 1990, according to The Organic Trade Association. And organic foods remain an area of growth even with the rising cost of grocery items and tougher economic times. If you’re fueling these double-digit sales, you likely already have your reasons for buying organic. Even so, recent changes to America’s
food buying habits―the rise of the local-food movement, increased awareness about foods’ carbon footprint (the amount of greenhouse gasses released when producing and transporting goods) may leave you wondering where organic foods fit into a better-for-the-environment equation. If you’re not an organic shopper, perhaps you have questions about whether or not these products are worth their premium price tag. Here you’ll learn the lowdown. Organic basics •History: The organic movement, which gained momentum in the 1960s and 1970s, was a reaction to growing awareness about the unintended environmental effects of chemical fertilizers and pesticides, which can spread far from the fields where they are applied. Today organic farmers advocate maintaining a sustainable environment by using natural principles to maximize crop and livestock yield instead of turning to artificial and chemical methods.
•USDA certification: In 2002, the U.S. Department of Agriculture implemented uniform standards for American organic farmers and manufacturers. Organic foods must be grown or produced without chemical pesticides or fertilizers, and, in livestock, without the use of antibiotics or growth hormones. Organic foods cannot be genetically modified, irradiated, or cloned. Further guidelines govern specific foods. For instance, organic chickens must be raised with outdoor access. •Growing market: In 1990, the United States had less than 1 million acres of organic farmland. By 2002, that number had doubled, and it doubled again in 2005, the most recent year for which USDA data is available. As organic farming has spread, it has adopted some of the principles that guide conventional farming. Today some organic farms are large-scale operations that manage thousands of acres. As farming has grown, so have market share, crop yields, and distribution channels. Organic-themed grocery stores, such as Whole Foods, have expanded around the country, and even mainstream food purveyors, such as Safeway and Wal-Mart, have developed organic brands. Organic food can now be found in every corner of the grocery store. •Growing complexity: Organic certification does not cover many issues that have emerged as consumers have become more knowledgeable. Today organic food may be locally grown or it may be grown in a foreign country and shipped to the United States, resulting in a larger carbon footprint. Or it may be produced under less-than-ideal conditions for livestock or laborers. In response, some farmers are shift-
ing to what is called “beyond organic” to practice sustainable farming, build a local clientele for foods raised in season, and provide a living wage to workers. Also, some farmers may follow organic principles yet forgo USDA certification. That’s one reason why you sometimes find uncertified organic goods at your local grocery or farmers’ market. Nutrition and health Farmers, food producers, and scientists debate whether organically grown and produced fruits, vegetables, meats, and milks are more nutritious than conventional ones. The Organic Center (TOC), a nonprofit research organization in Foster, Rhode Island, recently issued a review of 97 studies on the subject to draw the conclusion that organic foods, on average, offer a 25 percent higher nutrient level over conventional ones. The premium may be an extra measure of a nutrient like vitamin C or higher levels of compounds like antioxidants, which are produced by plants to act as natural pesticides. The TOC is a pro-organic organization, so it’s not surprising they found a nutritional edge. However, their review is complemented by emerging research from independent scientists. For example, University of California at Davis researchers have found higher levels of nutrients in organic tomatoes, kiwifruit, corn, and strawberries grown side-by-side with conventional versions. Because this research is preliminary, most -major public health organizations like the American Dietetic Association and the Mayo Clinic hold that an organic label is not an assurance that a food is nutritionally superior. What’s more, organic sweets and snack foods don’t warrant a nutritional halo just because they’re organic. In excess, fat, sugar, and calories can have adverse health effects, whether or not the food that contains them is organic. (continued on page 14)
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Table Time - Fall 2009
Ways to save
Organic labeling terms
•Ramp up. If you want to work organics into your
Precise USDA rules determine how organic foods can be labeled.
budget gradually, start with one or two key foods you eat frequently, like milk or eggs.
•Shop the source. Go directly to a farm or a local farmers’ market for the best deals on organic produce, milk, eggs, and meats. Prices there for organic goods are often cheaper than in supermarkets, and products are usually fresher. Check localharvest.org to find local purveyors in your area. Another reason to buy local: You can ask the farmer about how he or she raises food. For example, smaller organic operations may allow cattle more room to graze.
•Buy private label. Supermarkets and specialty stores like Safeway, Stop & Shop, Kroger, Publix, Wal-Mart, and Whole Foods all offer their own private-label organic food lines. Because there is no middleman, you can save as much as 20 percent, sometimes more. For example, Safeway’s O organics brand large brown eggs sell for $4 per dozen― that’s $2 less than a comparable national organic brand.
“100% organic”: Such foods are organic down to the very last crumb, so they carry the USDA green and white “certified organic” seal. Most often, these are whole foods―apples, oranges, grains, or those with only one or two ingredients, like pasta.
“Organic”: At least 95 percent of the ingredients are organic. The rest comes from a list of allowable ingredients. These foods also carry the USDA seal and are generally composed mostly of whole-food ingredients―canned soups or frozen foods.
“Made with organic ingredients”: At least 70 percent of the ingredients are organic. However, these foods, which may be any type of processed or packaged food, cannot carry the USDA seal. - Marc Michaels, Senior Editor
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Table Time - Fall 2009