Health Notes

Recipe: Fall and Winter Vegetable Brings a Savory Crunch

by Katina Granger on September 20, 2017

Belgian endive is a fall and winter vegetable that is soft and crunchy and high in vitamins. It’s packed with vitamins E, A, B6, C and K, and is a great source of thiamin, potassium, calcium, and magnesium, as well as folate and copper.

So what can you make with it?

In this delicious salad from Methodist Hospital’s Café 8303 Chef Mike Flanagan, the peppery arugula and mild bitterness of the endive pair well with sweet almonds and savory feta. Quinoa, an ancient grain and a noted superfood high in protein and fiber, adds an extra nutritious punch and a nutty flavor.

Belgian Endive, Arugula and Quinoa Salad

Ingredients:

  • ¼ C Almonds
  • 1 tsp Powdered sugar
  • 1 tbsp Egg whites
  • 2/3 C Quinoa
  • 2 tbsp Red onion, minced
  • 1 tbsp Apple cider vinegar, 1T White vinegar & 1T Sherry, 1T Maple syrup
  • 1 tbsp Dijon mustard
  • 2 tbsp Olive oil
  • 6 strips of Red pepper, julienned
  • ½ C Peas, thawed
  • 2 C Yellow squash cut in ½ moons
  • 6 C Arugula
  • 6 Belgian endive spears
  • 2 oz Ricotta cheese

Directions:

Start by candying the almonds. Sift powdered sugar over the almonds until they are coated. Toss the sugared almonds in egg whites and bake on a foil lined, sprayed sheet pan. Bake until brown and candied. Break up the almonds and set off to the side.

Next, prepare the quinoa by simmering the grain in 1 1/3 cups of salted water for approximately 15 minutes. Set aside and allow to cool.

Prepare the dressing by whisking the vinegar with onion and Dijon mustard. Add oil until blended.

Sauté the squash and red peppers in 1 tsp of olive oil until al dente. Flash sauté the thawed peas. Then add quinoa to the sauté pan and toss. Remove the ingredients from the pan and set aside.

Assemble the salad by placing three endive spears on each plate. Toss arugula in the prepared dressing and place on the endive. Add the mixture of vegetables and quinoa. Top with the toasted candied almonds and ricotta. Drizzle remaining dressing on the two salads.

Makes two servings.

Click image to enlarge.

RECIPE PROVIDED BY: CHEF MICHAEL FLANAGAN,
CAFÉ 8303 AT METHODIST HOSPITAL

Chef Michael Flanagan is a graduate of The Culinary Institute of America (CIA) who has been involved in the Omaha food community for more than 40 years. His love of food has been fostered by a number of chefs in the area, including those at Abrahams Catering and The French Café. His passion for food continues to grow through his role in the Methodist Hospital Food and Nutrition Team as well as through his involvement in fundraising efforts for community organizations such as the March of Dimes.
Chef Michael Flanagan

 

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The Power of Superfoods

by Brenda L Herrod, MSN, APRN-BC on September 13, 2017

“Let thy food be thy medicine and thy medicine be thy food.” ~ Hippocrates

There is no formal definition for “superfoods.” It’s a marketing buzz word to describe foods believed to provide health benefits beyond their basic nutrient content. Superfoods have been associated with prevention of certain diseases, as well as promoting longevity, a healthy weight and vitality.

There are many superfoods that are important to include in your daily diet as part of a healthy lifestyle. As with many things, moderation is important. Every diet should include not just superfoods, but a variety of foods to get the basic nutrients your body needs. [click to continue…]

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Exercise: Focusing on the Fitness

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Weight Loss Leads to New Beginning

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“I was lazy.” Danielle Sexton is brutally honest about her life “before.” “I would come up with whatever excuse I could think of to avoid getting off the couch,” said Danielle. “I didn’t want to play with my kids or do anything. I would sleep, wake up and eat. If I went outside with my […]

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Recipe: Getting to the Root of Good Nutrition

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We Are Born To Move

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Finding the Person She Wanted to Be

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Recipe: Summer Brisket Salad

July 19, 2017
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Summertime and BBQ simply go hand in hand. Combine it with a fresh cut spring mix of salad, and you have a delicious and nutritious recipe. A typical blend of spring mix greens provides contains very few calories and no fat. They are also a great source of vitamin A, vitamin C, and vitamin K. […]

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Top 5 Tips for Staying Farmer’s Market Fresh

July 12, 2017
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One of the best things about summertime is the abundance of locally-grown fresh produce. Where is the best place to find top quality food and another way to enjoy outside activity with your family? The neighborhood farmer’s market! You will find a colorful abundance of nourishing foods to get your grocery shopping done, as well […]

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Exercise: The Do’s and Don’ts of Exercising Safely

July 5, 2017
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Exercise is beneficial for a number of reasons. It builds muscle mass and strength, improves flexibility and cardiovascular endurance, and improves overall function allowing us to perform activities of daily living and sports activities more easily. Regular exercise can also reduce the likelihood of medical illness, improve overall health, maintain healthy body weight, and improve […]

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