Tag Archive for: recipes

Green Monster Frittata Bites

/in /by

Green Monster Frittata Bites from Patient Empowerment Network on Vimeo.

Best-selling cookbook author and chef Ryan Scott is a juvenile colorectal cancer survivor whose father and grandfather also battled cancer. Ryan won an Emmy Award for his TV show Food Rush and was on Top Chef in 2007. Watch as he shares some of his cancer story as he demonstrates a healthy frittata recipe along with helpful cooking tips.

Recipe:

  • 1 cup shredded russet potato (frozen or fresh)
  • 2 tablespoons butter
  • ½ cup diced onion
  • 1 clove garlic, minced (about 1 teaspoon)
  • 3 large handfuls finely chopped swiss chard
  • 7 large eggs
  • ¾ cup plain Greek yogurt
  • 1 tablespoon flaxseed
  • ¼ teaspoon salt
  • 3 or 4 large fresh basil leaves
  • ½ teaspoon chopped fresh rosemary leaves
  • ½ cup loosely packed fresh parsley leaves
  • 1 tablespoon chopped fresh chives
  • 2 tablespoons vegetable oil
  • 1 cup shredded swiss cheese

Check out our Events Calendar so you don’t miss any of the upcoming Cook & Learn sessions.

Hail to Kale: Spicy Sausage, Kale, and Goat Cheese Pizza

/in , , /by

Hail to Kale: Spicy Sausage, Kale, and Goat Cheese Pizza from Patient Empowerment Network on Vimeo.

Recipe: Spicy Sausage, Kale, and Goat Cheese Pizza

  • 1 lb. pizza dough
  • 4 tsp. extra virgin olive oil, plus more for drizzling
  • 2 large leaves Tuscan kale, ribs removed, leaves torn into 1-inch pieces
  • 1 clove garlic, minced
  • 2 tbsp. chicken broth
  • Kosher salt
  • 2 links spicy sausage, casings removed
  • 1 ripe tomato, seeded and coarsely chopped
  • 5 fresh basil leaves
  • 2 tbsp. crumbled goat cheese

History of Kale

Enjoying a resurgence in popularity in recent years, kale has some controversy between scientists about its exact origins. Kale is said to have originated in Asia Minor and Europe where it has been eaten for almost 4,000 years. But others claim that kale was grown in Europe, especially in Greek and Roman lands, over 2,000 years ago. Some claim that up until the Middle Ages, kale was the most popular vegetable that was eaten. No matter its origins, kale arrived in the United States in the 1600s.

Medical Properties of Kale

Kale boasts a standing as one of the most nutrient-dense vegetables around. Exceptionally high in vitamin K, vitamin A, and vitamin C, kale also supplies nutrients like manganese, potassium, copper, calcium, vitamin B6, and magnesium. Kale is a source of antioxidants that help fight cancer. And zeaxanthin and lutein along with vitamin A in kale help fight degeneration of eyesight and against the formation of cataracts. Kale contains the flavonoids kaempferol and quercetin that studies have shown to be helpful in lowering blood pressure, fighting inflammation, protecting the heart, combatting depression, and in fighting viruses and cancer. Studies have also shown that cholesterol can be lowered by substances in kale that bind to bile acids and then prevent their reabsorption by the body. With its high water content and low amount of calories, kale can be a helpful addition to aid in losing weight.

Surprising Facts About Kale

As a winter vegetable, kale grows well while withstanding cold temperatures and even frost. Encountering frost during its growing process is actually known to improve the flavor of kale. Farmers try to harvest kale after the first frost that converts some of the starches into sugars for better flavor. Previously known as pheasant’s cabbage, kale was used by Greeks in ancient times to sober up and to fight hangovers. As a member of the cruciferous vegetable family, kale is related to collard greens, Brussels sprouts, and cabbage.

Check out our Events Calendar so you don’t miss any of the upcoming Cook & Learn sessions

Power-Packed Pumpkin Hummus

/in /by

Power-Packed Pumpkin Hummus from Patient Empowerment Network on Vimeo.

Recipe: Delicious Pumpkin Hummus

  • 1 c. pumpkin purée
  • 1 (15-oz.) can chickpeas, drained and rinsed
  • 1/2 c. tahini
  • 1/4 c. apple cider vinegar
  • 2 tbsp. extra-virgin olive oil
  • 1 chipotle pepper in adobo sauce
  • 1/2 tsp. ground cinnamon, plus more for garnish
  • 1/2 tsp. paprika, plus more for garnish
  • Kosher salt
  • 1 tsp. toasted sesame seeds, for garnish
  • Pita chips, for serving

History of Pumpkin

Known in the U.S. for their uses as jack-o-lanterns and in pumpkin pies for holidays, domesticated pumpkin seeds were first found by archaeologists in the Oaxaca Highlands in Mexico. Though the original variety was different with a bitter flavor and smaller size, historians believe that pumpkins originated over 7,500 years ago in Central America. In North America, pumpkins were among some of the first crops grown for people to eat. The thick flesh of pumpkins was prized for its ease of storage during cold weather when other food sources were scarce. One of the earliest American recipes for pumpkin was for a side dish recipe in the early 1670s, and it later came into use in sweetened holiday dishes in the 1800s.

Medical Properties of Pumpkin

Pumpkin supplies vitamin A, vitamin C, potassium, and fiber that help support healthy blood pressure and healthy cholesterol levels. The liver can also be protected by eating pumpkin, and the fiber in pumpkin aids in health digestion and in maintaining a healthy weight. Vitamin A, vitamin C, and zinc consumed from pumpkin helps to boost the immune system against colds and other viruses. Antioxidants in pumpkin also fight against free radicals to help in aging healthily, and protein and zinc in pumpkin seeds help with recovery when consumed after a workout.

Surprising Facts About Pumpkin

Pumpkin helps protect the liver by removing harmful substances from the bloodstream. Along with their many health benefits, pumpkins can grow to become massive in size. A pumpkin that weighed in at 2,624.6 pounds was recorded in Belgium in 2016. Indigenous people of North America have grown pumpkins as a crop for thousands of years, even before corn and beans were grown as crops. Members of the gourd family, including pumpkins, watermelons, cucumbers, zucchinis, cantaloupes, and others, grow on all the continents of the world except for Antarctica.

Check out our Events Calendar so you don’t miss any of the upcoming Cook & Learn sessions

Zesty Lemon Parmesan Brussels Sprouts

/in , , /by

Zesty Lemon Parmesan Brussels Sprouts from Patient Empowerment Network on Vimeo.

Recipe: Lemon Parmesan Brussels Sprouts

Ingredients:

  • 1 TBS olive oil
  • Salt and pepper
  • Juice of 2 lemons
  • 1/4 cup shaved Parmesan cheese
  • 2 to 3 cloves of garlic (minced or pressed)
  • 1TBS fresh thyme leaves
  • 1TBS fresh chopped parsley leaves
  • Pinch of red pepper flakes

Directions:

  1. Preheat oven to 400°F
  2. Toss Brussels sprouts in olive oil & sprinkle salt and pepper
  3. Transfer to a parchment lined baking sheet
  4. Place cut side facing down Bake for 30 minutes
  5. Toss half way through
  6. Serve warm spritzed with more lemon juice and top with parmesan cheese

History of Brussels Sprouts

Brussels sprouts, also known as Brussel sprouts, are named after the city in Belgium. Historians believe that they were first grown there in the 16th century and then were introduced to North America by French settlers in Louisiana in the 18th century. Though the flavor of Brussels sprouts is disliked by some – most likely due to a bitter flavor from overcooking – they have a nutty sweet flavor when roasted. With their resemblance to cabbages, Brussels sprouts are also referred to as mini cabbages and remain a favorite among top chefs like Jacques Pepin and many others.

Medical Properties of Brussels Sprouts

Brussels sprouts are rich in several important nutrients for the body including folate, vitamin C, vitamin K, and the carotenoids of beta-carotene, lutein, and zeaxanthin. They are also very good sources of manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids. Brussels sprouts belong to the cruciferous vegetable family that includes broccoli, cauliflower, collard greens, kale, and cabbage. The processes of cooking and digestion break down to a phytochemical called isothiocyanate that researchers have discovered to have anti-cancer effects in fighting against DNA damage and against growth within tumor cells. Medical experts tout Brussels sprouts for their role in helping with bone and skin health, lowering cholesterol, balancing hormone levels, improving digestion, reducing oxidative stress, decreasing the risk of obesity and diabetes, protecting the heart, reducing inflammation, aiding the immune system, and increasing circulation. Though Brussels sprouts may help fight cancer, experts recommend limiting dietary intake to once a week and to rotate other vegetables into your diet as well.

Surprising Facts About Brussels Sprouts

Brussels sprouts are packed with vitamin C, and one serving of them delivers four times more than an orange. Researchers have found that Brussels sprouts contain Indole-3-carbinol that is a libido booster in men but can have the opposite effect in women. Shoppers can sometimes find Brussels sprouts at grocery stores and farmers markets attached to the stalks that they grow on. Keeping the sprouts on their stalks helps to retain moisture and to nourish the sprouts after harvesting.

Sources:
hsph.harvard.edu/nutritionsource/food-features/brussels-sprouts

Check out our Events Calendar so you don’t miss any of the upcoming Cook & Learn sessions

Uncovering the Hidden Health Benefits of Garlic

/in , , /by

Uncovering the Hidden Health Benefits of Garlic from Patient Empowerment Network on Vimeo.

Recipe: Hidden Garlic Broccoli and Beef

• 1 1/4 lbs flank steak sliced thin
• 1 TBS vegetable oil
• 2 cups broccoli florets
• 2 TBS minced fresh ginger
• 1/4 cup oyster sauce
• 1/4 cup beef broth or water
• 1 TBS brown sugar
• 2 tsp toasted sesame oil
• 1 tsp soy sauce
• 1 tsp cornstarch
• Salt and pepper to taste

History of Garlic

Though the exact origin of garlic is unknown, historians generally agree that it came from Middle Asia. It most likely means that garlic came from West China around the region of the Tien Shen Mountains to Kazakhstan and Kyrgyzstan. Ancient Sumerians from the time of 2600 to 2100 BC used garlic for its healing properties, and some believe that they brought the bulb to China. There’s also evidence that garlic was used as a health remedy for its heating and stimulating properties in China as far back as 2700 BC. In the Chinese principles of yin and yang (or that in good there is bad and in bad there is good), garlic falls into the yang category. Also known as the stinking rose, garlic was used in numerous other ancient civilizations including Indian, Egyptian, Tibetan, Greek, Roman, and others.

Medical Properties of Garlic

Has anyone ever told you to eat some garlic when you’re fighting off a cold? Well, it turns out they’re not wrong in giving you that advice after all. Garlic contains the important substances of sulphur and quercetin that help the body in numerous and unexpected ways. It’s been shown to work as an antibiotic, antioxidant, antibacterial, antifungal, and antihistamine medical agent. And what do all those things mean exactly? They translate to fighting a variety of ailments like the common cold, fungal infections, allergies, and cancer among other things.

Surprising Facts About Garlic

Did you think that was all? No, garlic is touted as a cure-all by many, and the benefits of garlic don’t stop there. Along with these benefits, garlic has also been shown to improve cardiovascular health by turning sulphur into hydrogen sulfide that expands blood vessels and improves the regulation of blood pressure. And if you have skin and hair troubles, garlic can even improve the appearance of your skin and hair. Simply slice a clove of raw garlic and rub it over the affected area of your skin, and the antibacterial properties of garlic help to clear up pimples. Garlic can also help kill bacteria on food like E.coli and salmonella that cause food poisoning, and it is even effective against infections that are resistant to antibiotics like MRSA.

Sources:

ncbi.nlm.nih.gov/pmc/articles/PMC3249897/
health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health/
nm.org/healthbeat/healthy-tips/nutrition/health-benefits-of-garlic

Check out our Events Calendar so you don’t miss any of the upcoming Cook & Learn sessions