What Librarians Eat! V O L :
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J U L Y
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INSIDE THIS ISSUE:
Health Tip
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Dill and BeetCured Salmon with Cucumber
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Fig, Prosciutto, and Gorgonzola
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Quick Pickled Dilly Green
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Cherry-Almond Crisp
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Blackberry Limeade
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TequilaWatermelon Refresco
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British cuisine
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Full English Breakfast
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Cherry Scones
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Th health tip of the month is very helpful to those that are planning to go on a trip abroad in the coming months
Herby Toad in the Hole
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As always, we encourage you to forward any delicious recipes you try at home as well as suggestions in order for us to be able to include more interest areas.
Grilled Chicken with Fresh Grape Glaze 9 Peach and Basil Shortcake
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Key Lime Panna Cota
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Women’s Section
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Men’s Section
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Ask Us Something!
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Welcome to the July edition of What Librarians Eat!. In this edition we will share more fresh, vibrant and super delisious recipes to enjoy during the hot summer days of July.
In the meantime, stay safe, enjoy summer and beware of the jellyfish! ツ
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Healthy Tip for the month of July
When planning for a trip, a medical kit is not often the first item most people think to pack. Considering the variety of ailments that can occur while traveling, it is important for people to remember to pack a small personal medical kit filled with all of the items that are needed to treat any conditions that may arise. Health insurance Health insurance certificate is usually essential and check repatriation is included. So ask your insurer about exclusions before you go, and consider buying a supplemental policy. Do not forget to take with you the European Health Insurance Card if traveling in European Countries. Personal Medications Remember to take adequate supplies of any personal medications. These may not be easily obtained at your destination. They may also be known locally by different names. You must carry documentation to show that any medications are for personal use only. These includes sterile equipment for the prevention of blood borne infections and in some circumstances (e.g. when oxygen is being carried) this should be backed up by a doctor's letter or certificate.
A First Aid Kit should include: Emergency medications: these may include paracetamol tablets for headache and antacids for indigestion.
Diarrhoea: fluid replacement powders can be useful especially for children. Anti-diarrhoea tablets can be obtained from your chemist and are normally used only by older children and adults (carefully read the instructions).
Minor injuries: gauze squares, non-adherent dressings, bandages, fabric plasters, adhesive tape, scissors, tweezers and safety pins.
Bites: insect repellents and an antihistamine cream may be helpful. Sterilising water: tablets for emergencies (especially if filters are not being used)
Sun exposure: sun-block and a cream for using after sunbathing (you should not allow yourself to burn!).
Infections: selected antibiotics may be needed by those venturing away from good medical facilities. This needs a careful discussion with your doctor on how and when to use them.
Malaria: you may need to take preventive (prophylactic) tablets and emergency treatment for malaria if going to remote areas.
Sterile pack: consider taking a sterile pack for prevention of blood-borne infections if going to areas where health care facilities may be poor. A good first aid book can be helpful.
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Dill and Beet-Cured Salmon with Cucumber Salad
Ingredients Salmon:
To prepare salmon, combine first 5 ingredients in a small bowl. Sprinkle one-third of dill mixture in bottom of a 13 x 9-inch baking dish.
2/3 cup chopped fresh dill
1/3 cup kosher salt
1/4 cup sugar
2 teaspoons coarsely ground black pepper
Top with remaining salmon half, skin-side up.
1 teaspoon crushed coriander seeds
Cover loosely with plastic wrap.
1 (3-pound) salmon fillet, cut in half
Arrange 1 salmon half, skin-side down, on dill mixture. Combine one-third of dill mixture and beets in a small bowl; spread over salmon. Spread remaining dill mixture evenly over salmon. Place a cast-iron skillet or other heavy object on top of salmon to weigh it down; refrigerate 24 hours. Remove skillet; set aside.
crosswise
Uncover salmon; carefully turn salmon stack over.
Cover loosely with plastic wrap. Place skillet on top of salmon, and refrigerate 24 hours. Repeat procedure one more time.
1 1/2 cups shredded peeled beets (about 2 medium)
Salad:
2 medium cucumbers, peeled, halved lengthwise, seeded, and thinly sliced
To prepare salad,
place cucumbers in a colander; sprinkle with 1 tablespoon salt.
Toss well.
Drain in sink 1 hour.
1 tablespoon kosher salt
Place cucumbers on several layers of paper towels; cover with additional paper towels.
1/4 cup rice vinegar
2 tablespoons chopped fresh dill
Combine cucumbers, vinegar, and remaining ingredients except dill sprigs.
2 teaspoons sugar
1/2 teaspoon crushed coriander seeds
Cover and chill 1 hour or up to 4 hours, stirring occasionally; drain well.
Let stand 5 minutes, pressing down occasionally.
Scrape off and discard beet and salt mixtures from salmon.
Discard liquid.
Cut salmon into (1/8-inch-thick) slices; discard skin.
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Fig, Prosciutto, and Gorgonzola Salad Ingredients
1/3 cup balsamic vinegar
2 tablespoons honey
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 ounces very thin slices prosciutto, cut into 1/8-inch-wide strips
12 large dark-skinned fresh figs, halved ( about 1 pound)
3/4 cup (3 ounces) crumbled Gorgonzola cheese Combine the first 4 ingredients in a small saucepan; bring to a boil. Reduce heat, and simmer until reduced to 1/4 cup (about 8 minutes). Cool. Heat a large nonstick skillet over medium-high heat. Add prosciutto; sauté 3 minutes or until lightly browned. Arrange 4 fig halves on each of 6 salad plates. Divide prosciutto evenly over servings. Sprinkle each serving with 2 tablespoons cheese; drizzle with 2 teaspoons balsamic reduction. Serve immediately.
Quick Pickled Dilly Green Beans Ingredients
1/4 cup chopped fresh dill
1/2 pound green beans, trimmed
1 cup white wine vinegar
1 cup water
2 teaspoons sugar
2 teaspoons salt
2 teaspoons pickling spice
1 garlic clove, peeled
Combine dill and green beans in a medium bowl. Combine vinegar and the remaining ingredients in a small saucepan. Bring to a boil, and cook 1 minute or until sugar and salt dissolve. Pour over bean mixture. Let stand 2 hours. Drain or serve with a slotted spoon.
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Cherry-Almond Crisp Serve with vanilla low-fat ice cream, if desired
Ingredients
Combine dried cherries and boiling water in a small bowl; cover and let stand for 30 minutes.
1 cup dried tart cherries
1 cup boiling water
2 pounds sweet cherries, pitted
2/3 cup granulated sugar
3 tablespoons all-purpose flour
1 teaspoon vanilla extract
Pour the cherry mixture into a 13 x 9-inch glass or ceramic
1/4 teaspoon ground cinnamon
baking dish coated with cooking spray.
Cooking spray
Bake at 375° for 40 minutes or until thick and bubbly.
3.4 ounces all-purpose flour (about 3/4 cup)
While cherry mixture bakes, weigh or lightly spoon 100g flour
3/4 cup old-fashioned rolled oats
1/2 cup packed brown sugar
1/4 cup sliced almonds
Combine butter and almond extract in a small bowl, and drizzle
1/2 teaspoon salt
over oat mixture, stirring until moist clumps form.
5 tablespoons unsalted butter, melted
Remove cherry mixture from oven, and sprinkle evenly with the
1/4 teaspoon almond extract
Preheat oven to 375°. Combine dried cherries with soaking liquid, 2 pounds sweet cherries, and the next 4 ingredients (through cinnamon) in a large bowl. Stir well. Let stand for 15 minutes.
into dry measuring cups, and level with a knife. Combine flour, oats, brown sugar, almonds, and salt in a medium bowl, and stir well.
streusel topping. Bake an additional 20 minutes or until streusel is golden brown. Let stand for 5 minutes. Serve warm.
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Blackberry Limeade Ingredients
6 cups water, divided
3 cups fresh blackberries
1 cup sugar
2/3 cup fresh lime juice (about 4 limes)
8 thin lime slices
Fresh blackberries (optional)
Place 1 cup water and 3 cups blackberries in a blender and process until smooth. Press blackberry puree through a sieve into a large pitcher and discard seeds. Add remaining 5 cups water, sugar, and juice to pitcher. Stir until sugar dissolves. Place 1 lime slice and a few blackberries, If desired, into each of 8 glasses, pour about 1 cup limeade over each serving.
Tequila-Watermelon Refresco Ingredients
5 1/2 cups chopped seeded watermelon
3/4 cup tequila
6 tablespoons Triple Sec (orange-flavored liqueur)
5 tablespoons fresh lime juice
1/4 teaspoon salt
2 1/4 cups sparkling water chilled
6 lime/orange wedges
Place watermelon in a blender and process until smooth. Pour pureed watermelon into a sieve over a large bowl, pressing with the back of a spoon to extract as much liquid as possible. Discard solids. Combine 3 cups watermelon juice, tequila, Triple Sec, lime juice, and salt in a pitcher; stir with a whisk. Gently stir in sparkling water.
Food From Around The World: British
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British Cuisine Traditional British cuisine is substantial, yet simple and wholesome. The British have long believed in having four meals a day i.e. breakfast, lunch, tea and dinner. British food has been influenced by the traditions and tastes from different parts of the British empire: teas from Ceylon and chutney, kedgeree, and mulligatawny soup from India. In today’s modern culinary world, British cusine has changed a little but the wholesome meals are still a hit. For example roast beef is still the national culinary pride. It is called a "joint," and is served at midday on Sunday with roasted potatoes, Yorkshire pudding, two vegetables, a good strong horseradish, gravy, and mustard.
Full English Breakfast Ingredients 4 rashers good-quality lean unsmoked back bacon 4 brown-cap portabello mushrooms 12-16 cherry tomatoes
2 good-quality pork sausages 2 free-range eggs few drops cider vinegar 2 x 100ml / 3½ fl oz
6 tsp olive oil
glasses freshly-squeezed
2 slices granary or
orange juice,
wholegrain bread
1 orange cut into wedges
Lay the bacon, mushrooms and tomatoes on a foil-lined tray. Brush the tops of the mushrooms with 3 tsp of the oil and both sides of the bread with the remaining oil and set aside. Heat the grill to very hot. Lay the sausages on a small foil-lined tray and grill for about 10 mins until cooked, turning occasionally. Meanwhile, fill 2 saucepans with water and bring both to the boil. Lower an egg into one of them and remove after 30 secs. Crack the egg into a cup. Add vinegar to water the other saucepan, then, using a wire whisk, swirl the water around to create a whirlpool. Remove the whisk and slowly tip the egg into the centre of the whirlpool. When the water comes back to the boil, remove the pan from the heat, cover and leave for 3 mins, then remove the egg. Place in a bowl of warm water while you cook the other egg – or cook both eggs an hour ahead, leave in a bowl of iced water, then reheat for 1½ mins in simmering water before serving. Meanwhile heat a griddle pan to very hot and place the tomatoes, bacon and mushrooms under the grill for 3-4 mins without turning. At the same time, lay the bread on the griddle pan, cook until crisp, about 1 min each side. Drain everything on kitchen paper. Remove the eggs with a slotted spoon and drain briefly on a cloth. Arrange everything on a plate and serve with the juice and fruit.
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Food From Around The World: Britain
Cherry Scones
Ingredients
450g self-raising flour
1 tsp bicarbonate of soda
100g cold butter, diced
2 tbsp caster sugar
284ml pot buttermilk
2 tbsp milk
2 tsp vanilla extract
100g glacé cherries, chopped
clotted cream and cherry or strawberry jam, to serve
Heat oven to 220C/200C fan/gas 7. Put the flour, ½ tsp salt, bicarb and butter into a bowl and rub in with your fingertips until the mixture resembles breadcrumbs. Mix in the sugar. Quickly mix in the buttermilk, a splash of milk, vanilla and cherries and bring together to form a soft dough. Press out onto a lightly floured surface, to about 3cm thick. Cut out with 5cm cutters. Transfer to a lightly floured baking sheet, brush with the remaining milk and bake for 12-15 mins until golden and well risen. Serve with clotted cream and jam.
Herby Toad in the Hole Ingredients
3 cups packed fresh basil leaves
4 cloves garlic
3/4 cup grated Parmesan cheese
1/2 cup olive oil
1/4 cup pine nuts
1/2 cup chopped fresh parsley Heat oven to 240C/220C fan/gas 9. In a food processor, combine the flour, eggs, milk, mustard and some salt and pepper, blitz until smooth, then leave to rest for 30 mins. Pour the oil into a metal roasting tin about 30 x 23cm and 7.5cm deep. Brush the oil all over the sides and bottom, then place in the oven. When the roasting tin is very hot and smoking, place the sausages inside, evenly spread out, and cook for 5 mins. Give the rested batter a stir and pour into the really hot tin – take care as it may spit. Quickly sprinkle over the sage leaves and rosemary, then place in the middle of the oven. Do not open the door for 25 mins, then check – if needed, cook for a further 5-10 mins. Cook until puffed up and brown and the batter is completely cooked through. Serve straight from the dish.
Grill Ideas
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Grilled Chicken with Fresh Grape Glaze
Ingredients Glaze:
To prepare glaze, place grapes in a blender; process until smooth.
3 cups seedless red grapes
Heat 2 teaspoons oil in a saucepan over medium heat.
2 teaspoons olive oil
Add onion; cover and cook 10 minutes.
1 cup chopped onion
Add garlic; cover and cook 3 minutes, stirring
2 garlic cloves, minced
occasionally.
2 tablespoons balsamic vinegar
2 teaspoons low-sodium soy sauce
1 teaspoon brown sugar
1 teaspoon chopped fresh rosemary
Chicken:
1 tablespoon olive oil
6 chicken drumsticks (about 1 1/2
Stir in pureed grapes, vinegar, soy sauce, sugar, and 1 teaspoon rosemary; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thick. Cool slightly. Place grape mixture in blender; process until smooth. Set aside.
pounds), skinned
Prepare grill.
6 chicken thighs (about 1 1/2 pounds),
To prepare chicken, brush 1 tablespoon oil over
skinned
chicken; sprinkle with 2 teaspoons rosemary, pepper,
2 teaspoons chopped fresh rosemary
and salt.
1 teaspoon freshly ground black pepper
3/4 teaspoon salt
Cooking spray
Fresh rosemary leaves (optional)
Place chicken on grill rack coated with cooking spray; cover and grill 25 minutes or until done, turning and basting frequently with grape glaze. Garnish with rosemary leaves, if desired.
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Peach and Basil Shortcake Favorite summer flavors combine for Peach and Basil Shortcake--a real peach of a dessert!
Ingredients: Topping:
4 cups sliced peeled peaches (about 3 pounds)
1/3 cup sugar
1/3 cup small basil leaves
1 1/2 tablespoons fresh lemon juice
Shortcake:
9 ounces cake flour (about 2 1/4 cups)
1/2 cup sugar, divided
1 tablespoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 tablespoons chilled butter, cut into small pieces
1 cup low-fat buttermilk
Cooking spray
1 1/2 teaspoons fat-free milk
1/4 cup slivered almonds
3/4 cup plain nonfat Greek yogurt
To prepare topping Combine peaches, 1/3 cup sugar, basil, and juice in a bowl; Let stand 1 hour. Preheat oven to 400°. To prepare shortcake Weigh or lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, 7 tablespoons sugar, baking powder, baking soda, and salt in a bowl; stir with a whisk. Cut in butter with a pastry blender or two knives until the mixture resembles coarse meal. Stir in buttermilk with a fork just until combined (do not overmix). Spoon the dough into a 9-inch round metal baking pan coated with cooking spray. Gently brush the dough with milk. Sprinkle with remaining sugar and almonds. Bake at 400° for 23 minutes or until a wooden pick inserted in center comes out clean. Cool 5 minutes in pan on a wire rack. Remove shortcake from pan; cool completely on wire rack. Cut shortcake into 12 wedges. Top each with 1/3 cup peach mixture and 1 tablespoon yogurt.
Fresh Summer Recipes
Key Lime Panna Cotta Combine first 3 ingredients and 1/8 teaspoon salt in a small saucepan. Bring to a boil. Remove pan from heat; cover and let stand for 30 minutes. Place 1/4 cup 2% milk in a medium bowl. Sprinkle gelatin over milk; let stand 10 minutes. Return pan to medium-high heat; bring to a simmer. Add hot milk mixture to gelatin mixture, stirring until gelatin dissolves. Add remaining 3/4 cup 2% milk. Strain mixture through a fine sieve into a medium bowl; discard solids. Stir in 1 tablespoon Key lime juice. Divide mixture evenly among 4 (4-ounce) Ingredients
1/2 cup half-and-half
1/2 cup low-fat sweetened condensed milk
2 tablespoons grated Key lime rind
1/4 teaspoon salt, divided
1 cup 2% reduced-fat milk, divided
1 1/4 teaspoons unflavored gelatin
2 tablespoons Key lime juice, divided (about 4)
Cooking spray
1 1/2 tablespoons honey
1 teaspoon unsalted butter
1 low-fat graham cracker sheet, crushed into coarse crumbs
ramekins or custard cups lightly coated with cooking spray. Cover with plastic wrap, and refrigerate overnight. Combine remaining 1 tablespoon juice and honey. Melt butter in a small skillet over medium heat. Add crumbs and remaining 1/8 teaspoon salt. Cook 1 minute or until lightly toasted, stirring constantly. Cool completely. To serve, loosen edges of panna cotta with a knife or rubber spatula. Invert ramekins onto dessert plates. Drizzle each with about 2 teaspoons honey mixture, and top with about 2 teaspoons graham cracker crumbs
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Women’s Section How to cure your biggest 5 makeup woes! 1. Mascara makes your eyes tear up. The Culprit: It's probably past its prime. "Mascara expires faster than any other cosmetic — three months from the time you open it," says cosmetic chemist Jim Hammer. The dark, moist tubes are hotbeds for bacteria. Plus, the older mascara is, the clumpier it gets, causing small particles to flake off, landing (where else?) in your eyes. The Cure: Set a three-month calendar reminder, or Sharpie the date onto the tube. Had an eye infection? Toss it. 2. Lipstick makes your lips Sahara-dry. The Culprit: "Lipstick's pigments are actually solid powders that prevent moisture from penetrating your lips," says Hammer. Matte versions are chockful of the stuff — the reason they feel like a clay mask after about 10 minutes. The Cure: You don't have to settle for a wussy color — more beauty brands are rolling out high-impact shades in buttery formulas, where their encapsulated moisture molecules release a burst of hydration over time. 3. Post-mani, your face feels weirdly itchy. The Culprit: Polish is the leading cause of periorbital dermatitis — a facial rash that can develop around the eyelids when you touch your face post-mani. "Lacquer is made with irritating solvents and plasticizers," says Hammer. The Cure: Look for "3 free" formulas, which lack aggressive formaldehyde, dibutyl phthalate, and toluene, says Hammer. Many brands have ditched them, but check labels (or Google) prior to painting. 4. Eye shadow makes your eyes sting. The Culprit: Again, it's usually not the formula (respectable beauty brands make sure their eye products are doctor-approved) but rather the form. "Blending loose powdered shadows onto your lids creates a dustbowl around your eyes, where particles can settle," says Hammer. The Cure: Skip loose formulas — there's nothing sexy about smoky bloodshot eyes. Most pressed-powder shadows won't create a cloud of dust, but your safest bets are cream and creamto-powder shadows, which have zero fallout. 5. Foundation makes your skin flare up. The Culprit: Whether your skin gets splotchy or breaks out, bacteria are the probable cause. "Liquid formulas are usually made with water. If you put your fingers or a brush into it, microbes can easily form and multiply," says Hammer. Even compact foundation can get funky. The accompanying sponges are porous breeding grounds. The Cure: Stick with liquid foundations that come in a tube or pump. Dipping your mitts into a jar transfers germs. If you use a sponge, wash or replace it weekly Article from Cosmopolitan Online [http://www.cosmopolitan.com/hairstyles-beauty/skin-care-makeup/reasons-makeup-hurts] .
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Men’s Section Does one need protein supplement to build muscle? If you were to ask any supplement company, they would tell you without reservation that their protein supplement, amino acids, or other ―latest greatest supplement guaranteed to put muscle on the skinniest guy‖ will work wonders. According to them, you’ll gain pounds of muscle, melt pounds of fat, and be stronger overnight.
Truth be told, though, the best muscle-building substance that you can put into your body is... Wait for it… FOOD!
Yes, food. The food that you eat provides you with all of the building blocks, energy resources, and nutrients that your body needs to recover and reconstruct your muscles into larger, stronger versions of their previous selves. Just try to include some kind of protein in every meal, and you should get enough nutrients to gain some muscle.
Because if you think about it, protein supplements, such as whey powder, are merely food. Their real benefit is that they concentrate the nutrients that are key in building muscles.
So taking that into consideration, if you just can’t seem to eat enough food or protein throughout the day, you might want to consider a good protein supplement. It’ll help you reach the nutrient surplus that’s required to pack on some extra muscle. Is it magic? No, it’s just food, and some guys find it easier to slam a protein shake for extra protein rather than taking the time to cook and eat a slab of dead animal.
As for taking isolated amino acids though, the constituents of protein, you’re probably wasting your money. They’re usually not necessary for most guys because a balanced diet with enough protein and calories usually fulfills all of our amino acid needs. The only people that really need to supplement amino acids (often called BCAAs) are professional athletes. So, unless you’re a pro athlete, save your money.
Article from Men’s Health Online http://www.menshealth.com/fitness/do-i-need-a-protein-supplement-to-build-muscle-2
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“Ask Us Something!” This month, our colleague Agata asked us to give some ideas on how one can use avocado in cooking and make it tasty. Apart from being an excellent source of fiber and vitamins, research suggests that there may be a number of other benefits associated with the fruit, including: lowering cholesterol levels, reducing the risk of diabetes, promoting lower body weight, and preventing cancer. Avocados are an excellent source of potassium (containing more per weight than bananas). In addition, avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.2 Fun facts on avocado: European sailors on their way to the New World used avocados in place of butter. The avocado is also known as an alligator pear, because of the shape, green skin, and rough texture of the Hass variety. To help prevent an already sliced avocado from browning, sprinkle lemon juice on the exposed flesh, and then refrigerate in a plastic bag. Despite being very rare, avocado allergies do exist. According to a case report published in the journal Allergy, Asthma & Clinical Immunology, avocado allergies are associated with "coughing, wheezing, nasal stuffiness, generalized urticaria and periorbital edema." [Source: http://www.medicalnewstoday.com/articles/270406.php]
Avocado-Buttermilk Soup with Crab Salad Ingredients 3/4 cup fat-free buttermilk 1/2 cup chopped fresh tomatillos 1/2 cup fat-free, lowersodium chicken broth 3/8 teaspoon salt
N U T RI TI O N AL I NF O RM AT I O N Amount per serving
2 ripe peeled avocados, pitted 1 Serrano pepper, seeded 1 small garlic clove 2 tablespoons minced red bell pepper 1 tablespoon chopped fresh chives 1 teaspoon fresh lemon juice 1/2 teaspoon grated orange rind 8 ounces lump crabmeat, drained and shell pieces removed
Place first 7 ingredients in a blender and process until smooth. Combine bell pepper and remaining ingredients; toss gently to combine. Spoon about 3/4 cup soup into each of 4 bowls. Top each serving with about 1/3 cup crabmeat mixture.
Calories: 252 Fat: 16.3g Saturated fat: 2.6g Monounsaturated fat: 9.8g Polyunsaturated fat: 2.3g Protein: 16.9g Carbohydrate: 12.4g Fiber: 5.7g Cholesterol: 44mg Iron: 1.5mg Sodium: 540mg Calcium: 107mg