Friday Food Facts: Blueberries

Green Girl Goodies, August 2012

Featuring information from “12 Best Foods Cookbook” by Dana Jacobi

And SuperFoods:  Fourteen Foods that will Change Your Life by Steven G. Pratt, M.D., and Kathy Matthews

Not only are blueberries the least perishable and most versatile of all the berries, the blueberry combines more powerful disease-fighting antioxidants than any other fruit or vegetable.  Blueberries help lower your risk for cardiovascular disease and cancer and even help maintain healthy skin to reduce visible aging.  Preliminary research suggests that blueberries may improve memory, intelligence and coordination and help combat degenerative diseases like Alzheimer’s and dementia.

Blueberries derive much of their magic from their antioxidant phytonutrients, particularly one called “anthocyanin”.  Anthocyanin pigments are what give blueberries their intense color and are concentrated in the skin of the berry so the darker the fruit, the better.  Anthocyanin pigments give blueberries their powerful antioxidant and anti-inflammatory abilities by helping to neutralize free-radicals that damage cell membranes and DNA as we age.

In addition to all the benefits discussed above, blueberries are a great source of fiber.  Considered by Dr. Pratt to be one of the 3 major SuperFoods (along with Spinach and Salmon), you should strive to make blueberries or one of its “sidekicks” part of your everyday diet.  Blueberry “sidekicks” include purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen or dried berries. 

Blueberries and its “sidekicks” are more than just healthy!  Extremely versatile, the recommended daily serving of 1 – 2 cups of berries can be easily integrated into your daily diet.  While in season, summer berries are a delicious treat all on their own.  Freezing berries make them accessible year round and are a great addition to smoothies.

Fresh or frozen blueberries and their counterparts are also ideal for baking and making jams and spreads.

Search Green Girl Goodies for many berry-packed recipes and keep your eyes out for many more to come!

Next Friday Food Facts:

Beans

Latin Inspired Steak and Eggs

Green Girl Goodies, August 2012

Breakfast has always been my favorite meal of the day and on the weekends when I don’t work until the evening there is nothing I enjoy more than indulging in a delicious home cooked brunch.  I say brunch not only because I sleep in and eat my meal around 11 a.m. or noon but since it is usually a heavier meal I don’t typically eat again until dinner making it truly a combination of breakfast and lunch.  My time spent living in California and working in kitchens populated by mostly Latinos exposed me to many different ways to use the amazing flavors of Latin cuisine.  This south of the border influence comes out in this version of the classic Steak and Egg breakfast.

All the recipes below were the perfect amount for 2 hungry people or could serve 4 as a lighter meal.

FOR THE STEAK:

8 oz Steak, cut into strips*

*In this case I used a strip steak but think flank steak would be nice as well.  Really you can use any cut of steak you would like but I prefer the 2 mentioned above for this particular dish.

Latin Inspired Steak Marinade 

Yield approximately 1 c or enough for a ½ pound of beef

1/3 c Yellow Onion, rough chop

1/3 c Red Onion, rough chop

1 tb Garlic, crushed

5 rings or approximately ½ tb Jalapeno Rings

2 tb Cilantro

2 tb Lemon Juice

1 tb Cholula or your favorite hot sauce

1 tb Extra Virgin Olive Oil

1 tsp Ground Cumin

1 tsp Chili Powder

2 tsp Sea Salt

-     Place the onions, garlic and jalapenos into a food processor and pulse until minced.

-     Add the remaining ingredients and blend until smooth.

-     Pour the marinade over the steak and make sure it is evenly coated.  Let stand for at least 1 and up to 3 hours to allow the flavors to combine.

Pico De Gallo #2 

Yield approximately 1 ½ cups

1 heaping cup Roma Tomatoes, small dice

½ c Red Onion, minced

½ tb Garlic, minced

3 tsp Jalapeno, minced

3 tb + 1 tsp Cilantro, roughly chopped

1 tb Lemon Juice or juice of ½ a small lemon

½ tsp Sea Salt

-     Combine all ingredients in a bowl and mix well.

The Pico can be served immediately but is better after an hour or more once flavors have developed. Pico can store properly refrigerated in a sealed container for up to 1 week.

Tortilla Chips #2

Yield approximately 2 servings

These chips are cut a little larger than your average chip so they can withstand the weight of the steak :)

4 ea Corn Tortillas, cut into 4 pieces

½ c Extra Virgin Olive Oil

3 tsp Ground Cumin

3 tsp Chile Powder

2 tsp Sea Salt

1 ½ tsp Onion Powder

1 tsp Garlic Powder

-     Preheat the oven to 375.  Combine the oil and seasonings and mix well.  Add the tortillas and coat well.

-     Lay the tortillas on a baking sheet, making sure they are spread evenly.  Save the olive oil mixture for cooking your steak and eggs.

-     Bake the chips for 7 minutes on the middle rack.

-     Rotate the pan and place it on the top rack for an additional 7 minutes or until the chips are crispy and golden brown.

-     The chips will stay fresh for up to one week properly stored in an airtight container.

BRINGING IT ALL TOGETHER:

Additional Ingredients:

Eggs (quantity you desire)

Sour Cream, as desired

-     Heat a non-stick sauté pan over low medium heat for the eggs.  For the steak heat a cast iron pan over medium high heat.  A regular sauté pan will work for both if you don’t have a cast iron pan.  Once the pans are hot, add enough of the seasoned oil leftover from the chips to coat the pans.

-     Add the desired amount of egg to one pan and the steak to another.  

I cooked the eggs and steak at the same time so it would all be ready at once but if you are not comfortable with that you can always do one first, then the other.  If you want to try something different, try the eggs scrambled, poached or sunny side up! 

Up Next: 

Honey Dijon Chicken Marinade and Crispy Turkey Bacon Sauce