Category Archives: Nutrition

A Slice of Lemon, Please

Next time you order iced tea and the waitress asks, “With Lemon?” do yourself a favor and say yes.  If you make iced tea at home, a slice of orange will do almost the same good as the lemon, with a slice of lime coming in third.

Researches at Purdue University say adding the citrus slice helps you absorb far more of the antioxidants in tea, whether it’s green tea or black.

Citrus fruit is wonderful for you in many ways.  Lula’s for Lunch… and More! Catering incorporates citrus fruit into MANY of our dishes, sometimes overtly, and sometimes you’ll never even know it’s there!

lemons'nlimes

Some Lentil Learnin’

10,000 years and counting…they must be good, right?  And they’re an absolute POWERHOUSE of nutrition!  Lentils contain the highest protein content of any vegetable other than soybeans (negligably higher)…fat free…cholesterol free…higher in folate than any other non-fortified food…and a really good source of iron (make sure you eat the lentils with Vitamin C foods so you get maximum absorbtion of the iron: tomatoes, green bell peppers, etc).

Simmer (bubbles JUST breaking the surface – I call it “smiling”) your lentils without salt – as salt toughens the skin.  Add the salt at the end to taste.  One part lentils to 3 parts liquid is a good place to start if you want maximum absorption.  The Red Chief tends to be my favorite, as it gets mushy and I like to puree it for a “fine” soup, but beware, they turn yellow, they are not red after they’re cooked!  Golden Lentils cook more quickly if you’re short on time.  French green lentils (Lentille du Puy) contain less starch so they’re firmer when they’re  cooked.  Brown lentils are cheap and easy to find.  They take alot longer to cook though – around 45 minutes because they have tougher skins.  These days, though, you can find multiple varieties of lentils in almost any grocery store!!

Sweet Potato or Yam, Ma’am?

Tis the season…and Oh, the drama! Which is it? They are NOT related and another fun fact, the sweet potato isn’t even related to the potato! First, let’s scientifically (but not TOO scientifically) differentiate:

Sweet Potato:    Originated in Central/South America.  A relative in the Morning Glory family.  Skin a plethora of colors.  Flesh a plethora of colors – the lighter the starchier.   The bad news is…you can never tell the color of the flesh until after you buy them!

Yam:        Originated (and 95% still comes from) Africa/Asia.  A member of the Lily family.   Mostly soft fleshed.  Can grow to over 100 pounds!  Sweet Potatoes are frequently mislabeled in the US because African Americans called them Yams as they resembled them.  Yams are hard to get in the US.  You’d have to go to an international market.  You WILL see sweet potatoes labeled as yams in grocery stores.  But if you look closely, they are also labeled sweet potatoes, because it’s the law.  A wonderful use of sweet potatoes, on the menu now at Lula’s for Lunch…and More! Catering is our Roasted Sweet Potato Salad! You can order as a side with your lunch or entree at www.lulasforlunch.com  Yummy Yummy!!

Game Meat

Did you know that game (venison, boar, etc) are healthier for you than other kinds of meat?  They are much higher in good Omega 3’s and lower in bad Omega 6’s.  In addition, you can eat them with a clear conscience (IF you’re an omnivore, that is!)  knowing for sure they lived well and naturally.  The next time you have an opportunity, open your mind (and mouth) and give them a try. – Lula 

MSG – Hell Hath no Fury

app Boudin Stuffed Shrooms

Monosodium Glutamate got lots of attention starting in the 60’s, when “Chinese Restaurant Syndrome” was researched and MSG was named the culprit.  Some, but not all people don’t react well to MSG, even though it is a naturally occurring substance in our bodies (with the largest concentration of it in our nervous system).  MSG is the sodium salt of Glutamic Acid, and it naturally occurs in mushrooms, seaweed, and wheat gluten, as well.

Most manufacturers and restaurants are msg (added) “free” these days…but it is NOT reason for a hissy fit if you feel like your sinuses are swelling or you start sneezing and you find out that something you ate contained a little bit of MSG, or had naturally occurring MSG in it.  In fact, salt and sugar are WAY more dangerous for you than MSG.  Chances are, you’ve been consuming naturally occurring msg your whole life and have never felt a thing!  Lula’s for Lunch…and More! Catering does not add MSG to anything we make, but we do love our mushrooms, our seaweed, and our bread. 🙂 Please enjoy this pic of our Boudin Stuffed Mushrooms above!

Purple Potatoes

These gemlike spuds are about as big as a Ping-Pong ball, but don’t let their size fool you. Purple Potaotes have many times the antioxidant power of their cousins, white and yellow potatoes. Studies have found that the plant pigments that give them their lovely color, called anthocyanins, may improve memory and prevent age-related muddled thinking. Also, their high levels of folate help lower levels of the amino acid homocysteine, which can damage brain cells. Pretty good for such a tiny tater.  Look for them in your produce section – they’re not as hard to get as they used to be!  Lula’s for Lunch…and More! Catering uses them not only because they’re healthy and beautiful, but because they TASTE so good.  You can see a description of them here  as Banderillas

The Sodom of Sodium (get it?!?)

I don’t know about you, but my body retains more sodium (and everything else) in summer rather than the cooler months when our metabolisms run at a faster rate.  Your body NEEDS sodium – you cannot live without it.  BUT you really shouldn’t consume more than 1500 milligrams per day or it can turn into a BAD thing.  Sodium can go by a number of names, including salt, sodium benzoate, disodium or monosodium glutamate. .  Read labels and be aware!  To help you, here are some foods high in sodium, and below THAT are some alternatives.

  • Foods that are pickled (unless they come from Lula’s for Lunch…and More! Catering ) !! like the Tarragon Sherry pickles in the pic above
  • Foods that are smoked  (unless they come from Lula’s for Lunch…and More! Catering ) !!  like the Smoked Trout in the pic above
  • Condiments, such as soy sauce, teriyaki sauce, cocktail sauce and ketchup
  • Prepared salad dressing (Lula’s are homemade so no worries!)
  • Foods served in a broth or with au jus
  • Some cereals
  • Meat, poultry or seafood that has been enhanced with a sodium solution (virtually ALL pre-cut, prepackaged protein)
  • Canned beans
  • Canned tomatoes
  • Processed cheeses, such as American
  • Spice mixes that have salt in them

Citrus is one of my favorite ways to enhance flavor.  Also, don’t forget that many prepared foods now come in low and no sodium varieties – always buy these, and add the extra tidbit of salt you may desire, OR,  here are some more ways to use spices and herbs in place of sodium:

  • Basil: Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails
  • Chives: Salads, sauces, soups, lean meat dishes, vegetables
  • Cinnamon: Fruits (especially apples), breads, pie crusts
  • Curry powder: Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup, mayonnaise
  • Dill: Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish
  • Garlic (not garlic salt): Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes
  • Ginger: Chicken, fruits
  • Mustard (dry): Lean ground meats, lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, mayonnaise, sauces
  • Nutmeg: Fruits, pie crust, lemonade, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding, ANYTHING with cream in it – savory OR sweet
  • Onion powder (not onion salt): Lean meats, stews, vegetables, salads, soups
  • Paprika: Lean meats, fish, soups, salads, sauces, vegetables
  • Parsley: Lean meats, fish, soups, salads, sauces, vegetables
  • Peppermint extract: Puddings, fruits
  • Rosemary: Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffings, potatoes, peas, lima beans
  • Sage: Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork
  • Thyme: Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes, salads
  • Turmeric: Lean meats, fish, sauces, rice

AND…the #1 way to reduce sodium in your diet – DON’T PUT SALT ON THE DINNER TABLE!  I’ve gotta tell ya’ – NOTHING is more insulting to a cook than salting something before you’ve tasted it!

Here’s to your health, and your joy! -Lula

Heidi Bright, Heidi Bright, Will You Write My Blog Tonight?

Lula’s for Lunch…and More! Catering ‘s Smoked Trout Salad Bites with Mandarin

Once again, my friend and author Heidi Bright (“Thriver Soup”) has offered such a simply written and informative piece that I am compelled to copy:

“Fresh, fragrant mandarins are precious, full of flavor, and full of power.  The magic lies in their peels—which are quite edible and   contain potent anti-cancer properties (see links below).  Also called clementines and tangerines, these citrus fruits are fresh and sitting in grocery stores now.

If you have a high-speed blender, mix two whole mandarins (peel on) with a quarter cup cranberries (at this time of year, try frozen, not the packaged sugary snacks), a little raw honey and/or stevia, a quarter cup raw/soaked-in-salt-water pecans, and coconut butter. Blend. Mmmm! Add chia seeds if desired.  Taste the fragrance, ingest the power.”

I would like to add my two cents worth:  Wash your fruit with a scrubbing sponge and some dishwashing liquid if you intend to eat the skins – even organic can be sprayed with color – which doesn’t taste as good!

Sunflowers…Yet ANOTHER Milk Alternative!

 

We’re all familiar with dairy alternatives in the form of Soy and Rice Milk, and personally, since my age is now limiting my lactose intake, I’m using Almond Milk in my coffee, but yet another milk has hit the scene…it’s called Sol, and it’s made from sunflower kernels!  Sol contains the same amount of calcium as cow milk – roughly 30% of your daily allowance.  So if you have a lactose problem, your choices have just widened.  I personally haven’t tasted it yet – let me know what you think!  Let Lula’s for Lunch…and More! Catering know if you have a dairy problem and we’ll certainly work around it!   We here at  www.lulasforlunch.com wish you some Yummy for your Tummy!

 

 

 

 

Artie Chokes 2 for a Dollar!

Zucchini and Artichoke Frittata

…and other myths…one of my favorite finger foods, the artichoke, is in season right now, and you needn’t be afraid of it!  Think of the artichoke as your well worth it high maintenance expensive girlfriend (around $2.25 each as one roughly weighs a pound).  But hard?  No.  First, let’s talk about the benefits:

  • Artichokes ROCK when it comes to vitamins and minerals: they have one of the highest total antioxidant levels of any vegetable, as well as folate, magnesium and potassium, and vitamins K & C.
  • Evidence from research shows that artichokes decease cholesterol,  increase probiotic bacteria in the gut,  and help maintain a healthy liver.
  • Artichokes are packed with fiber at more than 10.3 grams per artichoke (the edible part!).
  • You have to eat an artichoke SLOOOOWWWLY.  Need I tell you the health benefits?

Now, let’s talk facts:

  • The artichoke is part of the thistle family – it is simply the bud before it flowers.  See? (this one has flowered obviously)

  • A baby artichoke is not another type of artichoke, it’s just a smaller less mature choke on the same plant down at the bottom.  It is fully edible as it hasn’t developed a choke yet (the only part of the artichoke you can’t eat).
  • The sunchoke has nothing to do with the artichoke; it is part of the sunflower family.

You can find all kinds of recipes that, step by step, will intimidate the crap out of you from acidulation to scissoring the thorns – ignore them.  Do this:  choose artichokes that are green – not purple or bluish – those are overripe.  Take them home, slice them in half lengthwise and steam them for 20 minutes.  Heat your grill while this is happening, and transfer the steamed artichokes to the grill flat side down, for about 15 minutes, then turn over (if there aren’t any grill marks yet your grill isn’t hot enough so keep on grilling on the flat side).  If there ARE grill marks it’s time to lay them awkwardly on the grill on the opposite side for 3-4 minutes till the leaves are charred.  Plate them (1/2 artichoke per person) and either brush them with melted butter, sprinkled with a tiny bit of sea salt (the good kind that have large crystals) on them, maybe some cracked pepper if you’d like.  If you want to be fancier whip up some remoulade for dipping.  Truly, you don’t really need anything.  Just pluck each individual leaf off, put it in your mouth upside down and scrape the flesh from the leaf using your bottom teeth.  Don’t eat the fuzzy choke in between the leaves and the heart though – it’s yucky.  The heart will be your final reward.  The smokey, creamy taste and texture will make you close your eyes and sigh with pleasure.   Now, if you want to pay me to make the frittata you see at the top of the page just let me know!  There are MANY ways that Lula’s for Lunch…and More! Catering  incorporates artichokes into our menus, including one of our 6, to date, GREEN soups!!!