Oregon Healthy Living by Rosebud Media

OCTOBER 2017 | VOL. 10 â&#x20AC;&#x201D; ISSUE 10

HARVEST SEASON Annual Cookbook Edition

PLUS Appetizing autumn recipes Top Chef stories Secrets to sous vide cooking

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Table of Contents

OCTOBER 2017 | VOLUME 10 — ISSUE 10

BOUNTY

COVER STORY

TALENT

FARE

TASTE

Culinary Calendar: Fun for foodies

Purplicious: Flavonoids found in dark colors

Savory Soups: Hearty use for fall produce

Super Chefs: Recipes from the Rogue Valley’s best

Sous Vide: A bath for proteins

EVENTS

Inside Dish: Recipes from local restaurants

Local Events Calendar

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On the cover

The editor’s desk Fall is a favorite time of year in my family, with the colorful foliage and the fresh temperatures. It’s also a great time to find farm produce. We hope you enjoy the variety of recipes and foodie information in this annual harvest issue. Next month we will be reporting about a form of exercise developed by a German citizen held in a British internment camp during World War I – any guesses who that was and what workout he invented? Pick up the November issue to find out!

crose@mailtribune.com

STAFF

EDITOR: Cheryl P. Rose VICE PRESIDENT OF SALES: Gail Whiting DESIGN & PRODUCTION: Paul Bunch Bret Jackson John Sullivan CONTRIBUTING WRITERS: Melissa Haskin Sarah Lemon Rebecca Scott Cindy Quick Wilson CONTRIBUTING PHOTOGRAPHER: Tessa DeLine Oregon Healthy Living Magazine is published by the Rosebud Multimedia Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@mailtribune.com

There’s not much debate that almost anything homemade tastes better. It’s often be healthier, also, without dyes, preservative, extra sugars and sodium typically found in processed foods. However, home cooking takes time and skill, which can be in short supply in this age of grab-and-go. Soup is an ideal fix for this dilemma. HARVEST SEASON Annual Cookbook Edition The soup recipes included this month require few cooking skills, use readily available products and can make a large quantity. Seal and freeze your soup for perfect portion sizes and ready-made lunch options. Photo by Tessa DeLine.

Join the list... Asante............................................... pg. 25 Ashland Food Co-op ......................... pg. 6 Better Living Show.............................. pg. 32 Core Physical Therapy & Training........... pg. 31 Great Harvest Bread.......................... pg. 26 Grins4Kidz......................................... pg. 4 Mary’s BBQ Place.............................. pg. 29 Medford Dermatology........................ pg. 4 Medford Food Co-op......................... pg. 27 Medford Foot & Ankle........................ pg. 15 Medical Eye Center............................ pg. 24 Medical Eye Center............................ pg. 25 Medicap Pharmacy............................ pg. 21

OCTOBER 2017 | VOL. 10 — ISSUE 10

PLUS

Appetizing autumn recipes Top Chef stories Secrets to sous vide cooking

O regOnH ealtHy l iving . cOm

Northridge Center.............................. pg. 31 Oral and Maxillofacial Surgery.......... pg. 17 Oregon Retina Center........................ pg. 11 Ostra’s Tapas and Bottle Shop............ pg. 28 Pacific Source..................................... pg. 3 Retina Care Center............................. pg. 13 Rogue Scuba...................................... pg. 8 Rosa Transformational Health............. pg. 7 Sherm’s Food 4 Less........................... pg. 2 Southern Oregon Foot & Ankle.......... pg. 23 Superior Athletic Club......................... pg. 19 Voice Art Group................................. pg. 9

....and reach your next customer with Oregon Healthy Living!

To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or afliegel@mailtribune.com

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TALENT

A Bite of

Bliss

The final four teams for Top Chef competition at the 2016 Ashland Culinary Festival. Photo by Graham Lewis

Good food, good cheer and some friendly competition at Ashland’s annual festival

TEXT BY CINDY QUICK WILSON

elebrated as one of the region’s premier destination events, Ashland’s annual Culinary Festival offers four days of tasting, sipping and sampling as guests circulate among booths representing local food artisans, farms, restaurants and award-winning wineries and breweries. The event also offers live music, wine tours, food demos and a variety of hands-on workshops. “Last year, it was the time for all things new,” explains Kelsey Frantz, projects and special events coordinator for the Ashland Chamber of Commerce. “We launched our Thursday evening ultimate Top Chef dinner to honor our 10-year anniversary by bringing together our former Top Chef winners. Each chef creates a dish that will be paired with a local winery or brewery. It sold out very quickly, so this year we plan to expand our seating.” Another success was last year’s debut of the mixology competition. “Similar to our Top Chef format, four local

bartenders are given a secret ingredient that they must use in a drink,” Frantz explains. “It was a huge hit, so we’re expanding it to six or eight bartenders this year.” Though these events were popular, the addition of the Junior Top Chef competition received the most positive feedback, says Frantz. “Everyone loved it because it gives these youngsters a chance to show what they can do. We even had a local winery, Platt Anderson Cellars in Ashland, surprise us with a $1,000 donation to the winning school’s culinary program.” With all the festival has to offer, the highlight of the event is the much anticipated Top Chef competition on Saturday and Sunday, Frantz says. “Twelve local chefs compete in the Chef Showdown using local produce and a secret key ingredient that they must incorporate into a dish they have only 45 minutes to prepare. Three judges select one chef from each round who advances to the finals. Four chefs, including the wild card round winner, compete in the final round on Sunday.” Southern Oregon has produced some of the state’s top culinary competitors, so we asked last year’s contestants for a behind-the-scenes look at what it takes to be a Top Chef.

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2017 SCHEDULE

TALENT

All events are held at the Ashland Hills Hotel & Suites unless otherwise noted. THURSDAY, NOVEMBER 2 5:30 P.M.

Ultimate Ashland Culinary Festival Top Chef dinner

FRIDAY, NOVEMBER 3 FRIDAY AFTERNOON 5:30-7 P.M.

Winery Tours: Ashland winery tours Culinary kickoff event

SATURDAY, NOVEMBER 4 10-11:30 A.M. 12 NOON-5 P.M. 12:30-2 P.M. 3-4:30 P.M.

Junior Chef competition and hands-on culinary workshops Vendor samplings Round one Top Chef competition Round two Top Chef competition

SUNDAY, NOVEMBER 5 10-11:30 A.M. 12 NOON-5 P.M. 12:30-2 P.M.

Hands-on culinary workshops Vendor samplings Round three Top Chef competition (At the end of round three, a wild card announcement will be made, where the judges will select an additional competitor to move on to the final round.)

3-4:30 P.M.

Final round Top Chef competition

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TALENT

FOUR DAYS OF FOOD AT ASHLAND’S CULINARY FESTIVAL This year marks the 11th anniversary for the Ashland Culinary Festival. The four-day event will offer festival goers not only the opportunity to watch chefs of all ages in action, but the chance to sample some of the region’s best food.

WHAT’S NEW FOR 2017

The festival kicks off Thursday night with a five-course Top Chef dinner. The dinner will feature food prepared by past winners of the culinary festival’s Top Chef cooking competition, including Neil Clooney of Smithfields Restaurant & Bar, Josh Dorcak of MÄS and Franco Console of Larks Restaurant.

Friday, Nov. 3, 5:30-7 p.m. Experience why Ashland was named one of the “Top 10 Best Wine Travel Destinations in the World” by Wine Enthusiast. Join Wine Hopper Tours for a journey through Ashland’s wineries along the Bear Creek Wine Trail.

The festival continues with a Top Chef competition featuring local chefs, a Junior Chef competition featuring area high school students, hands-on workshops and a vendor’s exhibition showcasing more than 30 local food and drink vendors. This year’s workshops include a paintand-sip experience and a class on how to Instagram food.

Celebrity Quick-Fire Cooking Challenge

For more information or to purchase tickets, visit www. ashlandchamber.com/culinaryfestival. -Melissa Haskin

Afternoon Wine Tour

Friday, Nov. 3, 5:30-7 p.m. Each of the Top Chef judges will be partnered with a local personality. The teams will be presented with an on-the-spot box of ingredients and they will have 10 minutes to prepare a dish. This year’s judges include Cory Schreiber, a Portland area chef-instructor, consultant and cookbook author; Fabiola Donnally, Portland author, culinary judge and food blogger; and chef John Ash from the Bay Area Culinary Institute. -Cindy Wilson

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TALENT Photo by Graham Lewis

Josh Dorcak (right) with his sous chef, Garrick Kosct.

JOSH DORCAK The defending Top Chef experiments with a new dining concept TEXT BY CINDY QUICK WILSON

osh Dorcak’s skill and imagination have earned him the title of Top Chef two years running at the Ashland Culinary Festival.

His first win, which he admits was a surprise, came in 2015. “I’d never competed before, but in restaurant work, I was used to changing menus so it didn’t seem that difficult to create something new with surprise ingredients,” he says. In 2016, Dorcak again won the Top Chef title for his vegetarian dish using soyglazed beets, sorghum and chanterelle mushrooms, accompanied by his second dish, a matsutake broth. Dorcak says never envisioned a career as a chef, though he enjoyed helping in the kitchen and cooking for friends while growing up in the Bay Area of California. Still, he enrolled in the California Culinary Academy in San Francisco right out of high school, and now admits, “I fell in love with everything about this industry,

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PICKLED EGGPLANT WITH CHERRY TOMATOES AND BASIL Recipe and photo courtesy of Josh Dorcak, MÄS, Ashland Ingredients 4 Japanese eggplants 1 pint cherry tomatoes, cut in half 1 bunch basil leaves, picked

1/2 cup rice wine vinegar 1/2 cup light soy sauce 1/2 cup extra-virgin olive oil Finishing salt

Directions Prepare for blanching by filling a pot with water, set to boil on high heat. Prepare an ice bath for cooling the eggplant once it’s blanched. When the water is boiling rapidly, add a few pinches of salt and place the eggplants in carefully. Cook for 2 minutes or until tender. Remove and submerge in the ice bath to stop the cooking. Combine the rice vinegar, soy sauce and oil together and stir to incorporate. The oil will separate, which is expected. Place eggplants into the oil mixture in a jar and refrigerate, preferably overnight. Cut the eggplant into bite-sized pieces and toss with tomatoes and basil. Serve in a bowl.

and I’ve been totally immersed ever since.” Feeling the need to stretch his creative wings, Dorcak recently opened his own “pop-up” restaurant, MÄS, which he operates out of the Mix Bakery Shop in Ashland. “It’s an innovative dining concept that’s very new to Southern Oregon,” he says. “There is only one menu, and it’s set around the seasons in Ashland. The last dinner was 12 courses, so the guests got to sample a variety of dishes rather than one big, heavy meal. This way I know they will have an amazing experience, because I can provide an exceptional quality of food.” Being his own boss, he says, has allowed him to grow professionally. “I’ve always been fulfilled with the work, but having my own restaurant has allowed me to be more creative and expand my own ideas. There’s a new level of confidence that comes with that.” Dorcak will be putting that confidence to the test during the 2017 Top Chef competition where he will once again use his culinary panache to impress this year’s panel of judges.

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Shay Spear (left) with sous chef Tony Efstratiadis, celebrating winning their round.

TALENT

SHAY SPEAR Enthusiasm for world flavors helped avoid prickly problem

s a newcomer to the Top Chef competition, Shay Spear, representing Neuman Hotel Group in Ashland, may have had a slight advantage last year when the secret ingredient was revealed as prickly pear cactus. For Spear, who grew up in central Arizona, the unusual ingredient didn’t puncture his creativity. He received the highest round three score for his preparation of arctic char and cactus pear.

Photo by Graham Lewis

TEXT BY CINDY QUICK WILSON

“You may be an expert with French cuisine, but if you’re given a prickly pear cactus as the secret ingredient, you could be at a real disadvantage,” Spear says. “It happened to be easy for me because of my familiarity with Southwest cuisine.” Like so many chefs, Spear started his career working in a variety of restaurants. “It helps to experience as many different styles and genres as you can so you can be versatile and creative. I started out with French cooking, then Italian, and from there pursued my interest in Latin and Southwest flavors. I come from a Hispanic background, so some of my earliest memories are helping out in the kitchen with my mom and my grandmother, mashing beans, making fresh tortillas and salsa.”

JAVIER CRUZ First-time participant showed zenlike composure at unusual ingredient TEXT BY MELISSA HASKIN

Photo by Graham Lewis

hen Javier Cruz arrived in Ashland, he took a job as a busboy. Over the next 17 years, he worked his way up to dining room manager and then to chef. Last year, Cruz accepted a position as head chef at Standing Stone Brewing Company after working for the company as a sous chef and dining room manager. That same year, he led the restaurant to a round one victory at the 2016 Ashland Culinary Festival’s Top Chef competition. During the competition, judges assign a mystery ingredient that must be included in a chef’s dish, as well as a protein. In Cruz’s round, these ingredients were cod and Buddha’s hand, an exotic citrus fruit that looks like an octopusshaped lemon with lots of tentacles. Thanks to Cruz’s curiosity, he had purchased one of these fruits years before. Though he hadn’t cooked with it, he knew it contained little juice, so he focused on the rind, making a glaze. His dish scored well with the judges, landing him first place in the first round.

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BLACK BEAN BURGER Recipe courtesy of Shay Spear Though he learned a lot about speed and production during that part of his career, Spear says he wanted more. He decided to attend Le Cordon Bleu culinary school in Scottsdale, Arizona, where he graduated in 2010. He moved to Southern Oregon from Arizona in 2012. He went to work for the Neuman Hotel Group, which includes Ashland’s Luna Café and Larks Restaurants in Ashland and Medford. “I came here to enjoy the full spectrum of the seasons,” he says, “but also because of the local farms and vineyards. I wanted to be closer to Southern Oregon’s more plentiful bounty.”

Ingredients 10 cups black beans, cooked 2 small red onions, diced 2 small red bell peppers, diced 1/4 cup parsley, chopped 1/2 cup potato starch 1 teaspoon red pepper flakes 1 tablespoon mustard powder 1 tablespoon ground cumin 2 tablespoons onion powder 2 tablespoons garlic powder 1 tablespoon salt 2 teaspoons pepper 1/4 cup white wine 1/4 cup olive oil

Directions Sauté onion and peppers in oil until translucent. Add spices and let sit about 2 minutes. Deglaze mixture by adding white wine to hot pan, and reduce “au sec” (until almost dry). In food processor, process 6 cups of black beans, then combine everything together until thoroughly mixed. Add remaining wholecooked beans and let sit overnight before portioning into 6-ounce patties. Separate with deli papers coated with nonstick spray. Sear the patties in a pan with a little oil. When heated through, serve with preference of toppings, as you would any other burger.

In his own cooking, Cruz says his focus is on finding ingredients that are “grown, raised, or produced with care and respect for the environment and the ingredients themselves.” The Mexico-native says he never thought he would become a chef, but at some point realized he had to learn to cook so that when he opens his own restaurant, he can give his chef direction. This year, Cruz will be competing again, but as a free agent. He is in the process of opening his own café. Last year was his first year in the event. Since he was in the first round of the competition, he had no idea what to expect. This year, he says, “I will be more confident since I’m now familiar with the competition and know what to expect.”

CHICKEN MASALA Recipe courtesy of Javier Cruz

Ingredients: 2 teaspoons ground cinnamon 2 teaspoons ground cumin 1 teaspoon ground coriander 1/2 teaspoon ground turmeric 1/4 teaspoon ground cloves 1 teaspoon powdered garlic 2 teaspoons salt 1 teaspoon ground pepper 1/4 cup ground almonds 5 tablespoons plain yogurt 2 pounds chicken thighs

Directions: In a bowl, mix all the ingredients except for the chicken. The mixture will look like a thick paste. Place the chicken in a bowl. Generously rub the chicken all over with the spice mixture, including under the skin to pack in more flavor. Cover the chicken with foil and refrigerate for at least 3 hours to allow the chicken to absorb the spice rub. Then take the chicken out of the refrigerator and heat the oven to 375 F. Cover the chicken with foil and roast for 30 minutes. Uncover the chicken and return to the oven. Cook an additional 20 minutes uncovered, or until the internal temperature reaches 165 F. Serve with jasmine rice and steamed broccoli.

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Soupâ&#x20AC;&#x2122;s on! Homemade options for the main meal or a starter course

he autumn season is ideal for a variety of nutritious soup options, utilizing the produce that is ready to harvest in the cooler temperatures. The following soup recipes are vegan/vegetarian, gluten-free, dairy-free and just right for a cool fall day. They are simple to make, and they are made with ingredients that can often be found in your pantry and refrigerator. Make any of these soups in advance and place in the freezer to enjoy a readyto-eat option later.

RECIPES AND PHOTOS BY TESSA DELINE

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TOMATO BASIL SOUP Ingredients:

1 28-ounce can crushed tomatoes (in puree) 1 ½ cups vegetable stock 1 cup chopped onion (1/2 large) ½ cup loosely packed fresh basil 1 tablespoon olive oil 1 teaspoon minced garlic 1 teaspoon sugar (optional) Salt and fresh ground pepper to taste Garnish with croutons or fresh chopped basil

Directions:

Using a medium-sized heavy bottomed pot over medium flame, sauté onion in olive oil for 10 minutes or until translucent. Add remaining ingredients, cover and cook for approximately 20 minutes, stirring occasionally. Use a blender or stick blender and puree until smooth. Taste and correct your seasonings. Garnish with croutons or basil. Servings: 4 Notes: This soup is great with grilled cheese sandwiches. It’s so much more flavorful than store-bought soup!

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POTATO LEEK SOUP Ingredients:

3 medium-sized leeks (2 cups chopped) 1 ½ pound Yukon gold potatoes, peeled and diced 1 cup onion, chopped (1/2 large) 1 quart vegetable stock 2 tablespoon olive oil 2 teaspoon minced garlic ½ teaspoon dried thyme ¼ teaspoon fresh ground nutmeg ¼ teaspoon white pepper (or to taste) Salt to taste Garnish with sliced green onions and/or paprika

Directions:

Wash leeks well by cutting off green tops and cutting lengthwise. Run leeks under running water to remove any dirt and debris. Drain well and chop. Using a medium-sized, heavy-bottom pot over medium flame, sauté leeks and onion in olive oil for 10 minutes or until onions are translucent. Add remaining ingredients. Cover and cook for approximately 30 minutes or until potatoes are tender, stirring occasionally. Use a blender or stick blender to puree until smooth. Taste and correct your seasonings. Garnish with sliced green onions and a pinch of paprika.

Notes: The lightness and velvety texture makes this a wonderful first course soup.

Servings: 5-6

ASIAN CARROT GINGER SOUP

Ingredients:

1 pound peeled and chopped carrots ½ quart vegetable stock 1 13.5-ounce can of light coconut milk 1 cup onion, diced (1/2 large) 2 tablespoons minced fresh ginger 1 tablespoon olive oil 1 teaspoon minced garlic 1 teaspoon ground turmeric ¼ teaspoon white pepper Salt to taste Garnish with fresh chopped cilantro or parsley or sambal oelek (red chili pepper paste)

Directions:

Notes: This soup has a beautiful orange color and a wonderful Asian-inspired flavor. The calories have been lowered by using light coconut milk.

Using a medium-sized, heavy-bottom pot over medium flame, sauté carrots, onion and ginger in olive oil for 10 minutes or until onions are translucent and carrots slightly tender. Add remaining ingredients, cover and cook for approximately 30 minutes or until carrots are completely tender, stirring occasionally. Use a blender or stick blender and puree until smooth. Taste and correct your seasonings. Garnish with fresh chopped cilantro or parsley or sambal oelek (red chili pepper paste). Servings: 5-6

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EASY BLACK BEAN SOUP Ingredients:

2 cans black beans (15.5-ounce cans) 2 cups vegetable stock 1 cup onion, chopped (1/2 large) 1 tablespoon olive oil 1 ½ teaspoon cumin 1 ½ teaspoon coriander 1 teaspoon minced garlic ½ teaspoon dark chili powder ¼ teaspoon black pepper

Directions:

Using a medium-sized, heavy-bottomed pot over medium flame, sauté onion in olive oil for about 10 minutes or until translucent. Add remaining ingredients. Cover and cook for approximately 30 minutes, stirring occasionally. Use a blender or stick blender to puree until smooth. Taste and correct seasonings. Garnish with fresh-chopped red bell pepper, parsley and vegan sour cream. Servings: 4 Note: This hearty soup is made with simple pantry ingredients. It’s high in fiber and low in fat.

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HEARTY YELLOW SPLIT SOUP Ingredients:

1 pound dried yellow split peas (washed and picked over) 2 quarts vegetable stock (or more to taste) 1 cup onion, chopped (1/2 large) ½ cup celery, chopped ½ cup carrot, diced 1 tablespoon olive oil 1 teaspoon dried marjoram 1 teaspoon ground coriander 1 teaspoon minced garlic ¼ teaspoon white pepper Salt and pepper to taste Garnish with chopped parsley and paprika

Directions:

Using a medium-sized, heavy-bottom pot over medium flame, sauté carrots, onion and celery in olive oil for 10 minutes or until onions are translucent. Add remaining ingredients, cover and cook for approximately 30-45 minutes or until yellow split peas are tender. Taste and correct your seasonings. Garnish with fresh chopped parsley and paprika.

Note: This heart-healthy soup is also made with simple pantry ingredients. It’s high in fiber and low in fat. Serve with crusty bread or fresh-baked cornbread.

Servings: 6-8

KALE AND GREAT NORTHERN BEAN SOUP Ingredients:

1 small bunch of kale 1 can Great Northern beans (drained and rinsed) 1 cup onion, chopped (1/2 large) 1 carrot, diced 1 teaspoon olive oil 2 teaspoons garlic paste 1 teaspoon fresh thyme (use more if you like) 1 quart vegetable stock. Salt and pepper to taste

Directions:

Wash and trim the kale. Be sure to remove the stems. In a medium-sized, heavy-bottom pot over medium high heat, sauté the onion and carrots in the olive oil until onions are translucent. Add the Great Northern beans, garlic, thyme and vegetable stock. Add salt and pepper to taste. Cook about 30 minutes or until kale and carrots are tender. Taste and correct your seasonings and serve. Note: I used redbor kale in this recipe. It’s high in fiber, gluten-free, vegan and rich in anthocyanins.

Servings: 4

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BROCCOLI BISQUE Ingredients:

3/4 pounds broccoli florets, chopped 2 tablespoons olive oil 1 cup onion, chopped 1 quart vegetable stock 2 cups Yukon gold potatoes, peeled and diced 1 teaspoon ground coriander 1/4 teaspoon white pepper Salt to taste Garnish with fresh chopped parsley

Directions:

In a large saucepan on medium heat, add broccoli, onions, olive oil and a pinch of salt. Cook, stirring constantly until broccoli is slightly tender or onions are translucent. Add potatoes, vegetable stock, coriander and white pepper. Cook covered until potatoes and broccoli are fork tender. Place in blender (or use an immersion blender) and blend until creamy. Add more stock if desired. Add salt, taste and correct your seasonings. Ladle into bowls and garnish with parsley. Servings: 4

Note: A deliciously creamy soup made without dairy or heavy cream.

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Flavonoids reign in purple produce Anthocyanins found in deep-hued foods

TEXT BY REBECCA SCOTT

healthy diet has foods of every color, ranging from luscious greens to brilliant yellows. But how do you fill your plate with foods that have naturally-occurring purples, blues and reds? According to experts, if you eat fruits and vegetables with anthocyanins—the pigment that gives red, blue and purple plants their vibrant color—you will add visual interest to your meals and enjoy many health benefits. Health advantages of anthocyanins

According to Ron Veitel, a nutritional and lifestyle coach at Siskiyou Vital Medicine in Medford, anthocyanins are a type of flavonoid, which is a class of plant compounds with antioxidant effects. He also says flavonoids help fight inflammation. “Many studies have shown flavonoids help with the prevention of cardiovascular disease, diabetes, cancer and cognitive decline,” he explains. Christina Caselli, a naturopathic primary care physician with Wild Fern Natural Health in Ashland, says anthocyanins play a vital role in protecting the body from the harmful effects of free radicals and oxidative stress. “Free radicals are unpaired electrons that bounce off the cells and damage them,” she says.

The ube, a purple yam, contains anthocyanins and has a lower glycemic index than regular potatoes. People always have some oxidative stress from free radicals, but eating foods with anthocyanins helps maintain good health, Caselli adds. “Anthocyanins are powerful antioxidants which bind to free radicals, rendering them powerless to damage your cells,” she explains.

Foods filled with anthocyanins

According to Veitel and Caselli, anthocyanins are found in high concentrations in grapes, red cabbage, cranberries and other foods. “Also, blackberries and blueberries help with cardiovascular and eye health, and provide nutrients that support healthy cognitive function,” Veitel says. Caselli suggests another way to get a dose of anthocyanins is to incorporate a dark berry smoothie into your diet. “In the winter, you can use anthocyanin concentrate, which is a syrup you can add to a smoothie or to water, or eat from a spoon,” she explains. You could also use frozen berries, she adds. According to the Food and Drug Administration, there’s no nutritional difference between fresh and frozen berries. Veitel advocates using anthocyanin-rich fruits and vegetables in ways other than eating them as whole foods. “You could boil down dark berries into a liquid, then drink every day during cold and flu season to fight off and prevent viruses,” he says. The mixture stays good for up to six months in the refrigerator, and a spoonful each day provides anthocyanins and other nutrients. Another food with anthocyanins is the ube, a purple yam found in many stores. Veitel says a cup of ube contains 20 percent of your daily need for potassium, which helps maintain a healthy blood pressure. The next time you crave potatoes, make a healthy swap with purple yams because

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FARE Caselli says eating a regular potato is akin to eating white sugar. “Purple yams have a lower glycemic index,” she explains, noting the sugars in purple yams are absorbed more slowly into the bloodstream, and don’t spike blood sugar levels.

Some of the top foods for anthocyanins include Concord and red grapes, eggplants, blackberries, blueberries, cherries, cranberries, red onions and red cabbage.

Healthy purple foods

Veitel says a diet filled with flavonoids and anthocyanins has been associated with a reduced risk of many diseases. “The more flavonoids and anthocyanins we have from purple, red and blue foods, the more it provides the information our bodies need to function optimally,” he says.

T ED MAESOHPURPLE SWEE ITH PAL OES W UT POTAT ND COCON LIME A

Recipe courtesy of Ron Veitel of Siskiyou Vital Medicine Ingredients: 2 medium purple sweet potatoes 1/2 cup coconut milk (the kind in a can, not from the dairy case) 1 tablespoon lime juice Grated or flaked coconut, to taste Directions: Wash and scrub sweet potatoes, then steam them until easily pierced with a knife, about 35 minutes. Carefully remove sweet potatoes from steamer. Place on paper towels to remove moisture. Cut each potato into three or four chunks. Fit stand mixer with paddle or dough hook attachment, and place potato chunks in the bowl of the mixer. Mix on low until potatoes are broken up but not creamy, about 30-60 seconds. Switch to the balloon whisk attachment. Add the coconut milk and lime juice. Mix on low. Increase speed to medium. Mix until ingredients are combined and potatoes are smooth, but still have a few lumps for texture, an additional 30-60 seconds. Transfer to serving dish. Top with additional coconut, if desired.

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‘sous vide’

Savor but proceed safely

Technique can get cooks in hot water TEXT BY SARAH LEMON

darling of professional kitchens, sous vide isn’t nearly as complicated as the French phrase suggests. “It’s really just kind of ‘setit-and-forget-it’ style,” says Paul Becking, chefowner of Jacksonville’s C St. Bistro.

And while high-tech sous-vide systems that costs thousands of dollars have proliferated in gourmet restaurants, basic equipment and a little knowledge of safe cooking temperatures will yield very similar outcomes. “You can use a pot of water with a thermometer in it maintaining the right temperature,” says Becking. “I think people get great results.” Sous vide — “under vacuum” in French — essentially calls for cooking food in a vacuum-sealed bag under hot water. The technique is prized for tenderizing, retaining moisture, maximizing flavor, safeguarding color and speeding up certain methods. As straightforward as it sounds, sous vide can pose some health risks if improperly executed. “You do it wrong, and you can give yourself botulism,” says Becking. Among microorganisms that trigger foodborne illness, botulism-causing Clostridium thrive in anaerobic

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FARE environments. The lack of oxygen in sous-vide foods can be a perfect medium for the bacteria that produce a rare but harmful — sometimes fatal — nerve toxin. The other factors that influence bacterial growth are cooking time and temperature. “You don’t want to go for too long at too low of a temperature,” says Billy Buscher, executive sous chef at Seven Feathers Casino Resort in Canyonville. The magic number, says Buscher, is 165 — Fahrenheit, that is. At an internal temperature of 165 degrees, pathogens in chicken are neutralized. Not coincidentally, cooked and reheated foods also should be maintained at 165 F for safe consumption in food-service settings or the home kitchen, says Buscher. At 165 degrees or hotter, sous vide poses little risk. At 180 degrees, beef

short ribs sous vide for 24 hours at Seven Feathers’ K-Bar Steak House, says Buscher. “You want to melt the connective tissues in tougher meat.” Even tender cuts, such as filet mignon and New York strip steaks, benefit from sous vide, say chefs. Because the process cooks foods evenly to a precise temperature, a sous-vide medium-rare steak boasts that level of doneness throughout. Conventionally cooked steaks often consist of more well-done meat than diners requested. With no exposure to direct heat, however, sous-vide foods cannot caramelize or crisp unless finished on the stove or in the oven. Chefs like Becking and Buscher typically flashsear sous-vide meats, often basting in butter. Yet sous vide can be a lower-fat approach to preparing skinless meats and vegetables that typically would be sautéed. And unlike traditional poaching, the taste of sous-vide foods hasn’t leached into the cooking liquid. “You do use a lot less oil,” says Buscher. “You retain a lot of the flavor in cooking.”

Big flavors on short notice also are possible with sous vide. Claiming the title of Iron Chef Oregon 2016, Buscher quick-pickled wax beans and marinated water buffalo by vacuumsealing both ingredients with their respective seasonings. A vacuumchamber machine was among the special pieces of equipment that Buscher brought with him to last year’s Bite of Oregon in Portland. “There’s definitely a place and a time for it,” says Buscher. “I don’t think it’s good for everything.” Duck confit, traditionally achieved by submerging the bird in fat for cooking, is one recipe that Buscher says is better for skipping sous vide, which produces a popular variation. Because fish carries a higher risk of botulism, sous vide isn’t usually chefs’ first choice for cooking seafood. Buscher minimizes the risks by selecting fish that has been frozen and then covering it in salt for 10 minutes. The technique, he says, creates succulent salmon for winemaker dinners at Seven Feathers. “We use that quite often,” he says. “It’s a really gentle, soft approach to cooking.”

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FARE

Sous vide — “under vacuum” in French — essentially calls for cooking food in a vacuum-sealed bag under hot water.

BOTULISM FACTS Sausages in 19th-century Europe were the first foods found to contain botulism. The problem arose because refrigeration was then nonexistent or dependent on seasons of the year. Because sausages were so significant in the identification of botulism, the disease was named after the Latin word for sausage, “botulus.” By the 20th century, improved refrigeration practices eliminated much of the botulism in sausages. But technology for canning created new media for botulism. By 1926, the commercial canning industry devised methods to prevent botulism, and most of the United States’ outbreaks since that time have arisen from improperly home-canned foods, mostly fish and vegetables. Conditions that favor botulism include: high moisture, low salt, low acid and storage without exposure to oxygen or under refrigeration. The Western United States, because of soil conditions and high altitude, has one of the country’s highest incidences of botulism. Sources: Colorado and Oregon state university extension programs and U.S. Department of Agriculture

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Chef Billy Buscher’s dish of coriander-crusted sous vide duck breast with sous vide purple potatoes. Photo courtesy of Bill Buscher.

Although the approach doesn’t necessarily compel cooks to purchase more gadgets, they are available to aspiring gourmets in the same price range as many high-quality blenders, mixers and food processors. A thermal immersion circulator that controls the temperature in a container of water starts at about $100. Vacuum-sealing systems can be had for $50. “They’re so cheap now,” says Becking. Based on conversations with customers, more and more home cooks are diving into sous vide, says Buscher. For those who have never tried it, he encourages them to browse internet tutorials and give sous vide a shot. “There are so many videos and online resources.”

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CULINARY CALENDAR

OCTOBER TO DECEMBER 2017 OCTOBER 10 & 17 | EATING BY COLOR COOKING CLASS | 1:30-2:30 PM ASANTE DEMONSTRATION KITCHEN, 537 UNION AVE., FOURTH FLOOR, GRANTS PASS CONTACT INFO: 541.472.7062 Registration required and a $15 fee to participate. Next classes at same time and place are “Budget Gourmet” on Nov. 7 and 14; “Healthy Holidays” on Dec. 5. OCTOBER 19 | FEARLESS VEGAN PRESSURE COOKING | 6:30-8:30 P.M. ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 N. PIONEER ST., ASHLAND CONTACT INFO: 541.482.2237 Expert plant-based pressure cooking teacher Jill Nussinow, R.D., will share techniques for using a pressure cooker to produce great-tasting food quickly, while retaining maximum nutritional value. Fee $35.

OCTOBER 24 | YMCA NUTRITION WORKSHOP | 6-7 P.M. ROGUE VALLEY FAMILY YMCA, 522 WEST SIXTH ST., MEDFORD CONTACT INFO: 541.772.6295, RVYMCA.ORG A free event to learn about making better food choices. A healthy snack is provided. Offered again on Nov. 21 and Dec. 19. OCTOBER 25 | GLUTEN-FREE HOLIDAY BAKING CLASS | 5:30-8:30 PM OSU EXTENSION CENTER, 569 HANLEY ROAD, CENTRAL POINT CONTACT INFO: http://bit.ly/JacksonFoodPreservationClasses Learn about different flour blends for recipes and ways to avoid cross-contamination in a shared kitchen. Tastings and demonstrations are included in the $25 class fee. OCTOBER 27 | NO SUGAR HALLOWEEN CLASS | 5:30-7:30 P.M. RECREATION A, 405 S. 4TH ST., CENTRAL POINT CONTACT INFO: 541.664.3321 X 130 Learn how to recognize added sugars and make some healthy alternatives. For children from 6-12 years old. Fee $30. NOVEMBER 4 | WINTER GROWERS MARKET BEGINS | 9 A.M.-1 P.M. JOSEPHINE COUNTY FAIRGROUNDS COMMERCIAL BUILDING, GRANTS PASS CONTACT INFO: 541.816.1144, WWW. GROWERSMARKET.ORG A heated, indoor market event showcasing local food products and crafts. Market continues on designated days through March 10, 2018.

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NOVEMBER 4 | HOLIDAY PIE MAKING BASICS |10 A.M.-NOON SANTO COMMUNITY CENTER, 701 N. COLUMBUS AVE., MEDFORD CONTACT INFO: 541.774.2400, playmedford.com Take this class to become a pro at making pie crust. Participants take home a ready-to-cook pie, a rolling pin and vital tips to make your pie the best. Children over 7 years old may join in, but must be accompanied by an adult. Fee $20 for residents, $26 non-resident. NOVEMBER 9 | PEAR-PALOOZA | 3-6 P.M. OSU EXTENSION CENTER, 569 HANLEY ROAD, CENTRAL POINT CONTACT INFO: http://bit.ly/JacksonFoodPreservationClasses Taste the many varieties grown at Southern Oregon Research and Extension. Register online. Fee $25. NOVEMBER 17 | SOUP’S ON CLASS | 5-7 P.M. | RECREATION A, 405 S. 4TH ST., CENTRAL POINT CONTACT INFO: 541.664.3321 x130, https://apm.activecommunites.com/ centralpointrec/ Learn about healthy ingredients to add to soup. For children from 6-12 years old. Fee $30.

DECEMBER 20 | EATING IS ESSENTIAL TO PROMOTE HEALTH | 10:30 A.M. MEDFORD SENIOR CENTER 510 E. MAIN ST., MEDFORD CONTACT INFO: 541.773.5380 Free session to learn about how to identify the underlying factors that affect appetite.

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