Webinar - Cooking Basics: Steaming and Roasting

Quick and easy methods for delicious vegetables 

There is no question that healthy eating is easier with a little expertise in healthy cooking. Although, perhaps expertise is a strong word. You don't need to be an expert to quickly and simply prepare healthy dishes for yourself, your family and friends. 
In this first Cooking Fundamentals webinar, we open the door to a world of delicious vegetable dishes using two simple, yet very versatile cooking techniques: steaming and roasting. Tune in and get started! You won't regret it. 

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Seasonal Northwest Cherry Salsa... So Good!

Cherry season is short! Like blink-of-an-eye short! About one month in summer, sometimes weeks, at variable times depending on region. With today’s industrial growing methods you can get them out of season, maybe even in winter, and your grocery store might make the in-season time look longer than one month, but just taste one and you’ll know. Peak cherry time coincides with ripe, juicy, crisp fruit perfectly balanced between tart and sweet flavors. A couple weeks off and your cherries might look nice, but they’ll often disappoint once they pass your lips.

A super short season makes cherries a pretty special fruit. Turns out, their nutritional prowess makes them special too! Often touted as a “Super Fruit,” cherries are one of our most antioxidant rich plant foods. That deep red color comes from a group of phytonutrients (plant-nutrients) called Anthocyanins, which, in collaboration with other antioxidants (vitamin C, carotenoids, quercetin), may promote reduced inflammation from arthritis, diminished risk for certain cancers and heart disease.

They’re delicious simply raw as a snack, on your morning yogurt or added to salads. But if you’re looking for a new way to incorporate cherries this season, check out the recipe below! This salsa can be served as a dip with chips or as a delicious summer condiment on grilled chicken or fish. Enjoy!

Fresh Northwest Cherry Salsa

Prep Time: 15 minutes
Yield: 8 servings (2 tablespoons each)

1 cup pitted fresh sweet cherries (Bing or Ranier could work)
2 tablespoons chopped fresh basil
2 tablespoons finely chopped green peppers
1 teaspoon fresh lemon juice
¼ teaspoon Worcestershire sauce
¼ teaspoon grated lemon peel
1/8 teaspoon salt
Dash of hot sauce (optional)

Chop cherries to desired coarseness. Combine all ingredients in a large bowl and mix well. Refrigerate at least one hour before serving for best flavor.

Nutrition Facts: (per 2 tablespoon serving) Calories: 15, Total fat: 0g, Sodium: 40mg, Carbohydrate: 3g, Sugar: 3g, Protein 0g.

Recipe courtesy of Northwest Cherries and the Washington State Fruit Commision via ADA Times Volume 8, Issue 4.

'Tis the Season to Stew

As the leaves fall, the weather turns colder and the sky begins to threaten snow, our bodies naturally begin to crave hearty warming foods. Nothing meets these innate needs quite like a hot bowl of soup or stew. This Italian inspired chicken stew has warmth, flavor and a heart healthy nutrition profile. Serve it over some wilted greens and brown rice and you've got yourself a solid winter meal!

Mangia!

Tomato and White Bean Chicken Stew

Yield: 6-8 servings

Prep Time: 25 minutes

Total Cook Time: 1 1/2 hours

Ingredients:

2 tablespoons extra virgin olive oil

1 whole chicken (cut into parts, breasts halved)

1 large onion, chopped (about 2 cups)

5 garlic cloves, minced

2 14.5 -ounce cans stewed tomatoes

1 cup low-sodium chicken broth/stock

3/4 cup dry red wine

1/2 cup chopped fresh basil

1 tablespoon dried oregano

2 15-ounce cans cannellini beans (rinsed and drained)
Sea salt and fresh cracked pepper to taste

Instructions:

1. Heat large heavy-bottomed pot or dutch oven over medium heat and add one tablespoon of olive oil.
2. Sprinkle chicken pieces with sea salt and fresh cracked pepper. Then brown each piece on both sides (about 3 minutes per side) in the pot in one or two batches. Remove chicken pieces to a plate when complete.
3. Add onion to the pot and sweat until translucent, about 8 minutes. As the onions cook be sure to scrape all the brown bits from the bottom of the pan with your wooden spoon. Then add garlic and cook 1-2 minutes more.
4. Return chicken to the pot and add stewed tomatoes, chicken broth, wine, basil and oregano. Bring to a boil and then reduce heat to low and simmer covered for 50-60 minutes until chicken is cooked through and pulls apart easily.
5. Add cannellini beans and continue to simmer 10 minutes.
6. Season with salt and pepper to taste.
7. Enjoy! You may want to save some for leftovers... these dishes are often even better the next day!

Servings per recipe: 8
Calories 410, Fat 16g, Sodium 400mg, Carbohydrate 32g, Fiber 8g, Sugars 8g, Protein 32g

Inspired by a recipe from Bon Appetit, December 1999.

http://www.epicurious.com/recipes/food/views/Chicken-Stew-with-Tomatoes-and-White-Beans-102665