CULINARY GENOMICS: COOKING FOR YOUR GENES Roberta L. Kline, MD FACOG Joe R. Veltmann, PhD FAAIM DCCN
EXTRAORDINARY BLUEBERRY MUFFINS Almond flour adds texture, protein and sweetness to these gluten-free muffins. The oats and fruit add extra fiber and bioactives. You can substitute raisins, currants, or dried or fresh cranberries for the blueberries if you wish. These freeze well, and we often make extra to stash in the freezer for those days when we don t have time to make breakfast. Makes 1 dozen muffins 2 cups almond flour 1/2 cup brown rice flour ½ cup quick-cooking steel cut oats 1 tsp. baking soda ½ tsp. baking powder ¼ tsp. salt 2 Tbsp. light olive oil ½ cup honey* 3 eggs 1 cup fresh or frozen blueberries Preheat oven to 350 0 F. Line standard muffin tin with 12 baking cups. Mix dry ingredients together in a bowl. In a separate bowl, whisk eggs. Add oil and honey, whisk again. Mix in the blueberries. Add the dry ingredients to the wet and mix well. Fill baking cups about 2/3 full. Bake for 18-22 minutes. Let stand a few minutes in the muffin tin before removing to cooling rack. Be sure muffins are cooled completely before placing in storage container. For storage longer than 24 hours, place in fridge or freezer. *Try substituting grade B maple syrup for a different taste.
SIMPLE SWEET GREENS An easy way to get your greens in that even your picky eaters will love never knowing you re sneaking in these vitamins, minerals and bioactives. The pears and cranberries add a sweet contrast and key bioactives. Serve as a side dish with any meal, or with your choice of eggs for a delicious and complete breakfast. Serves: 4 ½ Vidalia or sweet onion, chopped 2 pears, cored and cut into 1-inch pieces 8 cups mixed greens, coarsely chopped (choose several for best results: lacinato (Dino) kale, beet greens, Swiss chard, baby spinach, dandelion greens, collard greens) 2 Tbsp. diced prunes 1 Tbsp. plus ½ Tbsp olive oil 1 ½ cups fresh or frozen cranberries (or 3/4 cup dried) ¼ tsp. salt ¼ tsp. coriander ¼ cup water Allspice or Cinnamon Prepare sauté pan over medium-low heat; add 1 Tbsp. olive oil. Sauté pears, onions and cranberries for 10 minutes, stirring frequently. Add ¼ cup of water, prunes, salt and coriander and stir. Add the chopped greens, cover and cook 3-5 minutes, or until greens are just wilted. Stir to combine. Delicious as is, or serve topped with a sprinkle of Allspice or Cinnamon. To serve with eggs the one-pan method: Prepare the Simple Sweet Greens and portion out onto four plates. Wipe pan clean with dry cloth. Be careful the pan will be hot. Add ½ Tbsp olive oil, coat bottom of pan, and return to medium-low heat. Add eggs to pan and cook as desired scrambled or fried. Serve alongside the greens.
CURRIED TUNA WRAP This is a fun twist on the usual tuna sandwich. Curry is full of turmeric and other bioactives, and tuna is a good source of omega 3. You may not need much additional moisture if you use the tuna in olive oil, but you can add the yogurt to your taste. Don t have yogurt? Use your favorite mayonnaise instead. Serves: 4 2 cans albacore tuna, drained 2-4 Tbsp. Greek-style plain almond or dairy yogurt (or mayonnaise) 1 Tbsp. curry powder 1 apple, cored and diced 1 large or 2 small stalks celery, diced ¾ cup currants or raisins 4 Tbsp. Fig-Apricot Spread*, apricot jam or mango chutney 2 cups chopped romaine lettuce 4 Ezekiel or whole grain wraps Place drained tuna in a bowl, flake with fork into small chunks. Add 2 Tbsp. yogurt and curry powder; mix well. This mixture is fairly dry; add more yogurt if you prefer it more moist. Add the apple, currants and celery, mix to coat. Heat wrap according to package directions. Spread 1 Tbsp. Fig-Apricot Spread on each wrap. Place ¼ of the tuna mixture in the center of each wrap; top each with ½ cup lettuce. Fold over ends, then roll it up and enjoy! *See Fig-Apricot Spread recipe
STEAMED BROCCOLI with CHERRIES & FETA This is a far cry from plain steamed broccoli. The contrast of textures, colors and tastes creates a dish worthy of taking center stage at your table. Broccoli is a great source of vitamins and sulforaphane but don t overcook or you ll lose some of the benefits. The walnuts and cherries add to the bioactive density. To make this into a meal, just add cooked tofu, chicken or turkey, and top it all over brown rice. Serves: 4 4 cups broccoli florets cut into 1-inch chunks (frozen broccoli florets work just as well) ½ cup crumbled feta cheese ½ cup sliced almonds ½ cup coarsely chopped walnuts ½ cup dried cherries (unsweetened if possible) Place broccoli and cherries in steamer; cook until broccoli turns bright green and is crisp-tender, about 5 minutes. Transfer to serving bowl. Add feta cheese, wait 1-2 minutes to let the cheese melt slightly. Add the nuts and stir to mix. Serve and enjoy.
ROASTED BUTTERNUT SQUASH BITES For years, this was the only way my daughters would eat squash. The sugars in the squash caramelize as it cooks, adding crunch and sweetness little did they know it was also a great source of vitamin A and fiber. The squash is delicious on its own, and leftovers can be added to soups or grains. To make it easy to prepare, buy the squash already peeled and cut. Serves: 4 4 cups butternut squash pieces, about 1-inch size 1 Tbsp. olive oil 1 tsp. sea salt Preheat oven to 425 o F. Place squash pieces on cookie sheet. Drizzle with the olive oil, and toss to coat. Spread out on pan so there is an even layer. Sprinkle with the sea salt. Bake for 20 minutes. Bottoms of the squash will be browned and crispy, while the squash will be soft. Serve warm.
VEGAN CHILI This hearty chili is packed with protein and nutrients. The cooked tomatoes are a great source of vitamin A and bioactives, and the beans have lots of important nutrients along with the protein. Make sure to use chili powder, and not prepackaged chili seasoning so you get just the good bioactives with none of the fillers. I will often chop up vegetables that are sitting around in the fridge and add them for even more nutrition. Making a big pot will give you plenty of leftovers. Serves: 8 2 cans crushed tomatoes 1 can black beans 1 can chickpeas 1 can red kidney beans 2 Tbsp chili powder, or more to taste (mild or hot, depending on your preference) 1 tsp cinnamon 1 medium onion, diced 2 Tbsp olive oil Optional: 1 cup chopped fresh or frozen vegetables (carrots, parsnips, green beans, etc) Drain and rinse beans. Add olive oil to deep pot or dutch oven, and over medium heat saute onions until translucent and vegetables are crisp-tender, about 10 minutes. Add in remaining ingredients. Cook on medium for another 15-20 minutes, stirring occasionally. Taste the chili, and add more chili powder if needed. Stir and serve.
MIXED GREENS SALAD Using a combination of different greens adds to the nutrient value. You can buy prewashed, prepackaged greens to save even more time. The olive oil-based salad dressings are quick and easy, and each provides a bounty of bioactives. Serves: 4 side or 2 main : Salad 4 cups of any mixture of greens: Lacinato (Dino) kale, baby arugula, baby spinach, romaine lettuce. ½ cup dried cranberries Wash and drain greens. Divide into equal portions on four small plates. Sprinkle with dried cranberries. Top with your choice of dressing. Dressing #1: Honey Mustard ½ cup olive oil ¼ cup balsamic vinegar 1 Tbsp Dijon-style mustard 1 Tbsp honey Dressing #2: Citrus Vinaigrette ½ cup olive oil 1 Tbsp mixed sesame seeds ½ cup rice wine vinegar 1 Tbsp honey 1 Tbsp diced citrus fruit with thin peel, such as kumquat, Meyer lemon, key lime Combine all ingredients for your chosen dressing in a small bowl or coffee mug and stir briskly until combined. Drizzle 2-3 Tbsp over salad.
FIG APRICOT SPREAD This is the one dish that takes a little longer, but it s worth it. The slightly sweet spread can be used on toast, crackers, wraps, or as an addition to any curry dish - even on fish or turkey. An immersion blender makes for easier and cleanup than using a food processor, but use what you have. Makes 2 cups 10 oz. dried Turkish figs, stems removed (approximately 2 ½ cups) 10 oz. dried apricots (approximately 2 ½ cups) ½ tsp. coriander 2 c water 1 Tbsp. agave or honey Place figs, apricots, and water in a saucepan and bring to a boil. Reduce heat to low and cover. Simmer 45 minutes. The fruit should be very soft, and a small amount liquid will be left in the pan. Use an immersion blender (or place ingredients into a blender) to puree the apricot-fig mixture until smooth. Add a small amount of additional water if needed; the mixture should be very thick, of spreading consistency similar to a thick and hearty jam. Add agave or honey and blend. Spoon into a 2-cup container. Store in the fridge it will last several weeks.