Tag Archives: Lula’s for Lunch

Mulberries are Here!

Please enjoy another post about deliciousness and nutrition from my friend Heidi Bright :

Here we go ’round the mulberry bush, The mulberry bush, The mulberry bush. Here we go ’round the mulberry bush so early in the morning.

-English nursery rhyme

I grew up hearing this song and assumed mulberries grew on bushes, like raspberries and blueberries.

Nope. They grow on trees. My sister and I discovered this two summers ago on Long Island, where we saw a man picking what looked like long raspberries off a tree. A tree? What was he eating?  Mulberries.

Oh, we crammed our mouths with their luscious juiciness until we couldn’t reach any more. So sweet, so ripe, and no exterior seeds.

This past week my friend Laura and I took a walk and she identified a mulberry tree. I didn’t know they grew in the Cincinnati area. We filled a bag with what we could reach.

When we met again, she arrived holding a bag filled with fresh, ripe mulberries she had picked. What a treat! And then we found more. I’m in mulberry heaven.

Fortunately, mulberries have great nutritional value. According to https://www.organicfacts.net/health-benefits/fruit/mulberries.html, they can improve digestion, reduce cholesterol, aid in weight loss, increase circulation, build bone tissues, boost the immune system, prevent certain cancers, slow down the aging process, decrease blood pressure, protect eyes, and improve metabolism.

That’s a pretty nice list of benefits. Makes me want to go ‘round a mulberry tree and pick more. Just need a ladder to catch those ones up high…

Thriver Soup Ingredient: To find mulberries, check your local farmers’ markets or look for dried varieties in stores. https://www.organicfacts.net/health-benefits/fruit/mulberries.html includes nutrition facts. Research on “Composition of anthocyanins in mulberry and their antioxidant activity” Look up effects of mulberry extracts before considering using them.

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

What’s YOUR favorite Basil?

Lula's Caprese Crostini

I tend to “decorate” with herbs…I have such a beautiful garden and it’s so easy to pluck a few varieties both flowering and non flowering.   Since it’s almost basil season I’d love to alert you to  a couple of GORGEOUS varieties of Basil that are purple instead of green!  The Purple Ruffles variety has leaves that look like a 1970’s handkerchief skirt.  The “Red Rubin variety has pink flowers!  Lula’s for Lunch…and More! Catering makes our Caprese Crostini with Genovese Pesto, garnished with Lime Basil, two OTHER varieties!

Citrus Juice

If you follow these two steps, you will almost double the volume of juice you get out of  lemons, limes, oranges, grapepfruit and the like.  First, pop them in the microwave.  One fruit for 15 seconds.  Each add’l fruit gets 5 more seconds.   Then, place them on the counter or cutting board and putting the force of your “elbow grease” behind them, roll them around a bit.  You’ll be amazed at the amount of juice you’ll get!  Lula uses citrus in a myriad of recipes…Pork Loin with Peach Mango Salsa,  and Salmon Piccata are two.  Go to www.lulasforlunch.com  and guess which menu items contain citrus…there are several on our Breakfasty/Brunchy menu alone!!! – 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!

Say CHEEEEESE, Please!

I had the pleasure of attending a tasting last week at My Artisano Cheese and boy was I delighted.  Two cheesemakers were there, Ed-Mar Dairy as well as My Artisano, and Britt Hedges of Martin & Company Wines was there to pour lovely pairing wines.

I’m so incredibly excited that our region is getting cheesy!  You can get a private tour or visit on Saturdays at Ed-Mar located in Walton KY, where you can watch the milking robot work and enjoy the healthy free range cows.  I was especially impressed with their Banklick Cream and Maddie’s Gold varieties, and Lula’s for Lunch, and More! Catering will  be picking up some of their special Queso very soon for a Mexican themed event.   You can pick up Ed Mar Cheeses at these retail outlets.

Eduardo Rodriguez, the cheesemaker at My Artisano, is so obviously passionate about his varieties as he lovingly explains his process.  He likes to name his cheese after place – a Blue Ash Airport Runway for his MOST important tasting Grisardo – a washed rind cheese – and Sharon Creek – his brie style cheese that will knock your socks off.  Click here to see where these cheeses can be bought or enjoyed at local restaurants.

I tasted all 3 wine varieties offered with the suggested cheeses, but I kept coming back to a Tempranillo from Ribera del Duero (a region in Spain) called Tamaral Crianza 2011.  I discovered that this gem can be picked up at Country Fresh Farmer’s Market in Anderson!  Yay!  So “Let’s Get Cheezy Wid It”!!

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!!!

Food Is Political, Whether We Like It Or Not!!!

Here we are, in the depths of winter. We’ve endured seemingly endless days of gray. We’ve seesawed between cold snaps and unseasonable warm spells–bearing witness to a changing climate. We’ve felt helpless in the face of senseless acts of violence, outraged by the racism that has reared its ugly head, and frustrated with pervasive political impotence. But there are rays of hope–young people speaking out against gun violence, #metoo moments and #blacklivesmatter, to name a few. And there are reasons not to fill with despair, namely, that it ruins our appetite for change.  At the beginning of WWII, Camus wrote “The Almond Trees,” named for trees that would blossom suddenly one February night. He writes:

The task is endless, it’s true.​ But we are here to pursue it. I do not have enough faith in reason to subscribe to a belief in progress, or to any philosophy of history. I do believe at least that a man’s awareness of his destiny has never ceased to advance. We have not overcome our condition, and yet we know it better. We know that we live in contradiction, but we also know that we must refuse this contradiction and do what is needed to reduce it. Our task as men is to find the few principles that will calm the infinite anguish of free souls. We must mend what has been torn apart, make justice imaginable again in a world so obviously unjust, give happiness a meaning once more to peoples poisoned by the misery of the century. Naturally, it is a superhuman task. But superhuman is the term for tasks men take a long time to accomplish, that’s all. Let us know our aims then, holding fast to the mind, even if force puts on a thoughtful or a comfortable face in order to seduce us. The first thing is not to despair. Let us not listen too much to those who proclaim that the world is at an end. Civilizations do not die so easily, and even if our world were to collapse, it would not have been the first. It is indeed true that we live in tragic times. But too many people confuse tragedy with despair. “Tragedy,” Lawrence said, “ought to be a great kick at misery.” This is a healthy and immediately applicable thought. There are many things today deserving such a kick.

I know. You’re probably thinking this is a little heavy for a frivolous food blog. And, of course, it’s true. But it’s also true that food is political, whether we like it or not. How it’s grown and processed, by whom and under what conditions, who has access to what, and who goes hungry. It’s said that food is the one thing that unites us all. It has the ability to bridge barriers, nurture community, and, in the words of cook and author Julia Turshen, to “feed the resistance.” I don’t have any answers here, I can’t promise any magical food cures. Instead, I have for you a simple recipe that I hope will brighten your day with a burst of citrus in the midst of winter and offer a small reminder that life can be sweet and shared with love.

Gratefully reprinted from Green Gourmette.

Eat All You Want and Lose Weight!

Celery does more than serve as a swizzle stick for your glass of tomato juice. The stalks are packed with a plant compound called luteolin, which calms a type of immune cell in the brain and spinal cord that works to keep the brain in good working order. Luteolin is linked to lower rates of age-related memory loss, according to a study reported in the Journal of Nutrition. Because the study was carried out in mice, more research needs to be done to see if the results can be replicated in humans.

Celery also takes more calories to chew and swallow than it contains – which makes it a GREAT diet food.  Unless, if you’re like Lula, you drown it in bleu cheese. 🙂  Celery is a chief component in flavor bases used in several world cuisines – the Latin community calls it Sofrito, the French call it Mire Poix, and southerners call it the Holy Trinity!  Believe it or not it is an ingredient in Lula’s for Lunch…and More! Catering ‘s beauty before you : our Creole Shrimp ‘n Grits!

 

Pumpkin Packs a Punch!

Pumpkin seeds are one smart snack. They’re rich in zinc, a mineral vital for memory and thinking skills. They’re also packed with magnesium, a mineral that fights inflammation and contributes to the creation of new brain cells.

In addition, pumpkin seeds contain a hefty amount of tryptophan, an amino acid that the body converts to the good-mood chemical serotonin. As if that’s not enough, pumpkin seeds contain a wide variety of antioxidants that may slow brain aging.  At Lula’s for Lunch…and More! Catering , we  toast our pumpkin seeds and use them in many salads as well as garnish entrees for a satisfying crunch!  This picture is of our Citrus Avocado Salad.  Now, drool!