Tag: Cleveland Clinic

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Alcohol depletes folic acid. When women are low in this mineral, they are more at risk for breast cancer. @ClevelandClinic

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Alcohol depletes folic acid, particularly in women. When women are low in this mineral, they are more at risk for breast cancer. There’s also a preliminary belief that lower levels of folic acid can alter your mood, and cause feelings of depression and anxiety.

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This fresh English Pea Pasta recipe is loaded with healthful pea protein and flavored with garlic, mint and grated Parmigiano Reggiano.@ClevelandClinic

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

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Recipe: Peruvian Blue Potato Salad @ClevelandClinic

Peru has been cultivating potatoes for more than 6,000 years in the high Andean slopes near Lake Titicaca.

A stroll through the public markets reveals a startling number of sizes, shapes and colors — including the famous Peruvian blue potatoes with their purplish-blue skin and flesh.

It’s fun to use these blue potatoes, but if your market doesn’t carry them or if you prefer other potatoes, you can always use small red or white potatoes.

Ingredients

Kosher salt
1 1/4 pounds small Peruvian blue potatoes
1/4 cup minced red onions
1 red bell pepper, seeded and diced
1 yellow bell pepper, seeded and diced
1 large tomato, seeded and chopped
1 jalepeño, seeded and minced
3 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
1 teaspoon sugar substitute
2 hard-boiled egg whites, chopped
2 tablespoons chopped fresh oregano
1/2 cup crumbled reduced-fat feta cheese
2 tablespoons sliced black olives, optional

Directions

  1. Bring a pot of lightly salted water to a boil. Simmer the potatoes until cooked through, 15 to 20 minutes, depending on size. Drain and cool. Quarter or slice into bite-sized pieces and place in a bowl.
  2. Combine the potatoes and the onion, bell peppers, tomato, jalepeño, vinegar, oil, 1/4 teaspoon salt (if using), sugar substitute, egg whites, oregano and cheese. Refrigerate until ready to serve. Garnish with olives, if using.

Nutritional information (per serving)

Makes 8 servings

Calories: 200 calories (31% from fat)
Total fat: 7 g
Saturated fat: 1.5 g
Protein: 7 g
Carbohydrate: 31 g
Dietary fiber: 2 g
Cholesterol: 5 mg
Sodium: 95 mg
Potassium: 109 mg

Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).

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Recipe: Garden Omelet @ClevelandClinic

Full of superfoods to power your day

This superfood omelet is full of nutrient-rich veggies. Brussels sprouts and kale provide folate and glucosinolates. Seaweeds are full of minerals and avocados are loaded with healthy monounsaturated and saturated fats.
Ingredients
2 large kale leaves, stemmed and halved lengthwise
4 Brussels sprouts, trimmed and halved
3 large pasture-raised eggs
5 large pasture-raised egg whites
freshly ground black pepper and sea salt, to taste
2 tablespoons extra-virgin olive oil
6 crimini mushrooms, sliced
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh dill
2 (1/2-ounce) packages roasted seaweed snacks (see note*)
2 cups baby spinach
1 avocado, peeled, pitted and sliced, for garnish
1 teaspoon white truffle oil (optional, for garnish)
Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium-heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet.
Directions
Bring a large pot of water to a boil over high-heat. When it boils, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
Heat the oil in a large nonstick pan over medium-heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
Cover the pan and cook over the lowest possible heat for 5 minutes.
Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.
Nutritional information
Each slice of omelet contains:
Calories 248
Fat 18g
Saturated fat 3g
Cholesterol 123mg
Fiber 6g
Protein 14g
Carbohydrate 12g
Sodium 120mg


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