Rosemary-Balsamic Roasted Jerusalem Artichoke Chips

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I’ve been a long-time participant in the monthly Recipe Redux challenge, a recipe challenge founded by registered dieticians and focused on making healthy, delicious meals. One of the things I love about the monthly themes is that it challenges me to keep trying new foods or techniques, and to be open-minded when sometimes I want to fall back on the same old thing. In fact, one thing I’ve noticed this winter is that William and I have regularly taken to relying on “oatmeal night” on weeknights when nothing else sounds good and we want a quick and easy comfort meal. We both love oatmeal, me even more than him, and I’d gladly eat it for several meals a day.

But there’s one thing we all need more of in our meal routines, and that’s diversity, because the more different whole foods we eat, the better our gut and overall health tends to be. So I’m glad for the extra push to focus on diversity. This month, our theme also speaks to this idea, with the idea of adding in a new ingredient with the new year.

Since I’m always trying to work on adding whole foods and encouraging others to do so, I focused on seasonally appropriate locally grown Jerusalem Artichokes, which are also known as sunchokes. Even though they’re not entirely new to me, Jerusalem artichokes are just about the only locally grown vegetable I don’t regularly add into my winter routine, for no particular reason. If they’re new to you, they are not artichokes, nor from Jerusalem, and they’re actually from the sunflower family. Many years ago when I was managing school gardens, we grew sunchokes, and the plant was a truly towering, sunflower-esque behemoth. In the late fall, we dug up the tubers, which are quite knobby and look like ginger roots. Texturally, they’re somewhat akin to a waxy potato and jicama, and the flavor is mild and just a touch nutty. I’ve had them before in soups, but thinly sliced and roasted is where their flavor and texture really shines!

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Now, beyond just tracking down a novel vegetable, Jerusalem artichokes have some unique nutritional aspects that make them worth eating more often. That’s because they are particularly rich in inulin, a type of fiber that assists the digestive system, particularly because it feeds the good bacteria in our lower gut. We can think of inulin as fertilizer for the digestive system! In addition to their digestive health benefits, sunchokes also host an impressive amount of iron, calcium, and potassium. For those of us ladies (or men) who are super active and always in need of good sources of iron and calcium, this is a great vegetable to add into the winter rotation!

Here, I’ve sliced the tubers into thin chips and roasted them on low with a little water for 30 minutes, to help make them more digestible. Since they are so high in inulin compared to what most of us regularly ingest, it can initially cause some GI upset, and this method of slower-roasting helps. Then I upped the heat and added rosemary, sea salt, and balsamic vinegar to finish them out and get the right crisp-tender texture. Once they’re done, they are absolutely delicious.

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Rosemary-Balsamic Roasted Jerusalem Artichoke Chips, serves about 4
20 oz. Jerusalem artichokes, scrubbed clean and thinly sliced
1/2 cup water
a couple good pinches of sea salt and freshly ground black pepper
2 sprigs of fresh rosemary, minced
2 tsp. coconut oil
2 Tbs. balsamic vinegar

  • Preheat oven to 325 degrees F. On a baking sheet lined with parchment, spread out the sliced sunchokes and add the water. Bake for 30 minutes. Then turn up the heat to 425 degrees.
  • Add the salt and pepper, minced rosemary, oil and balsamic. Toss to coat and then bake for another 15-20 minutes, until crispy but still soft. They’ll have some crispy golden edges but still slightly soft centers.
  • Remove from the oven and cool slightly before serving.

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go-to coconut curry

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For the past month or more, I’ve been collecting a few snippets of news I’ve read or articles meant to be shared, but rather than actually share, I’ve stashed them away in a folder and time has marched on.

Looking back, so much of what I had accumulated was news that was frustrating, negative, and political, in congruence with the season, even as it was about the state of our food system and climate. Those are indeed important things and I think we should all be informed about what we are eating and the nature and consequences of its production.

 

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But for whatever reason I was reminded recently of my high school riding instructor/coach, who always encouraged me to remember and focus on what’s going well, and to forget about the rest. I more often get in the mindset that if I only look through the world with rosy-hued lenses, then nothing gets done, and no real change to the status quo can occur.

But that’s not actually true. We grow better when we are happier, when we are living in joy, when our systems are not stressed with what-ifs and fear.

 

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I encouraged a nutrition client recently to start small, taking one day at a time, and to focus on only one thing each day that helps her to take care of herself. Taking a dose of my own advice, it’s early morning as I write this, and I’m unexpectedly home at my mom’s farmhouse kitchen table, sitting in what I deem the sunroom, given for it’s dusty lemon hues and big windows letting in the new day. My week has been fraught with grief, many tears, and saying one last goodbye to a truly dear grandfather, and related to that and my own internal fears and anxieties, my thoughts have been incredibly bent toward the negative of late.

Today I’ve decided to focus on the good, and to look for what is going well.

Today it’s that I did make it home to see Papa in his last hours, and it was almost as if he waited for me, the last and furthest grandchild to visit, and for his room to fill with family as he spoke his last words and slipped quietly from us.

 

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Too, the country is quiet, and I get to spend my day (and yesterday) looking out any window onto wide open pastures and birds singing and dancing their dance.

What this has to do with curry, I don’t for sure know, other than a simple and easily adaptable curry such as this has been my long time go-to for comfort, for taste, for turning whatever I have into something special and pleasing to everyone. It’s the food version of eternally positive, and a dish no matter the vegetable or bean adaptations, seems one can never mess up.

 

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Go-To Coconut Curry, serves 4-5
I used cooked mung beans, broccoli, white “spring” turnips, and frozen peas in this version, and I encourage you to use whatever you have, is in season, or are particularly enjoying just now. 

1 Tbs. coconut oil
1 large onion, diced
3 cloves garlic, minced
1 hot green chili pepper, diced
4 cups chopped seasonal vegetables
1/8-1/4 tsp. cayenne powder (adjust according to taste)
3/4 tsp. cumin
1/2 tsp. chili powder
3/4 tsp. ground coriander
1 tsp. salt
1/2 tsp. turmeric
1 Tbs. fresh ginger, finely grated
1 can full fat coconut milk
1-2 cups water, as needed to thin
2 cups cooked beans
2 cups dark greens, chopped
1/4 cup raisins
2 Tbs. lemon juice
fresh cilantro, to serve
cooked long grain brown rice or buckwheat, to serve

  • In a large deep pan over medium heat, warm oil, moving around the pan to coat the bottom evenly. Toss in the chopped onions, garlic, and chili pepper. Stir and let cook for about 8-10 minutes, until the onion and pepper are soft.
  • Then stir in the other vegetables and cook until they are tender.
  • Add the spices. Give them a minute or so to toast and then pour in the coconut milk, water, beans, greens, and raisins. Stir everything together and let the flavors meld for 5-10 minutes more.
  • Pour in the lemon juice, adjust seasonings to taste, and enjoy with rice or buckwheat and cilantro.

a primer on cooking with fats and oils + quick-sautéed greens

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One of my goals for this space this year is to share a nutrition tip each month which can guide us towards preparing and enjoying better meals. I’ve been sitting on this first topic for the better part of the last year, and it’s one that has been increasingly on my mind.

Let’s talk about cooking with different types of fats and oils.

For quite some time, I’ve tended to use olive or coconut oil for a lot of recipes. Up until a few years ago, I almost exclusively used extra virgin olive oil for all purposes outside baking sweets, at all temperatures. While I was familiar with the term “smoke point,” I never thought much of it, because I never saw smoke. What I didn’t realize was that I was wrong.

While there are many different kinds of fats and oils, some are more delicate than others, meaning their beneficial compounds break down or oxidize easily, creating harmful chemicals in the process. Those chemicals damage cells, promote widespread internal (and invisible) inflammation, and lead to a vast number of health concerns now considered common such as cardiovascular disease and cancer.

The three factors that cause fats and oils to oxidize and create harmful chemicals include exposure to heat, light, and oxygen, and the more unsaturated a fat is, and thus a lower smoke point, the more easily one of these factors will cause it to become highly inflammatory to our system.

My longtime go-to, extra virgin olive oil, is similar to most vegetable/plant oils, and is not particularly stable at temperatures above 320 degrees F (its smoke point). This means it is not suitable for stir-frying, sautéing, baking or roasting, or other high-heat cooking methods. What’s more, unsaturated oils such as corn, soybean, sunflower, and others which we’ve heard can stand up to high heat have instead been found to break down extremely easily at high temperature. In research, these were found to be some of the worst types of oil to cook with.

 

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So the question remains: what type of fat or oil can you use (safely) for high temperature cooking, such as roasting, baking, sautéing, and stir-frying?

Essentially, I no longer recommend cooking much above 350 degrees using any type of fat or oil unless it’s a special occasion. But when those high-heat-necessary meals are prepared, using fats that are more stable (and thus more saturated), hold up the best. This means coconut oil, butter and ghee (if you’re not sensitive to or actively avoiding dairy) are best. The other option is to choose a lesser quality (non virgin) olive, unrefined avocado or sesame oil, and possibly small amounts of non-gmo canola oil for baking. These oils are rich in monounsaturated fats, which tend to be slightly more stable at temperatures up to 350 degrees. And because they’re less refined and ideally cold-pressed, that fatty acid oxidation won’t be happening as much during the processing/pressing, since we’re aiming to avoid oxidized and rancid oils, especially before they even makes it home to cook with!

This also leaves the really-good-for-you extra virgin olive oil, as well as omega-3 rich flax and walnut, for drizzling on dishes after they’re off the heat. And if you really want to get right down to it, using less oil of all types and more fat-rich whole foods (like nuts, seeds, olives, and avocados) can never be a bad way to go.

 

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Quick Sautéed Greens, serves 1-2
Early in the new year might be the time when some of us are actively adding more greens to our routines, but a cold kale or green salad is often not the best when it’s cold outside and we’re bundled in layers. This is my favorite way to eat greens in the winter. The cooking process takes but a minute and the result is garlic-y, lightly spiced, and delectable. They’re a great addition to almost any meal. 

1 tsp. unrefined coconut oil
1 large clove garlic, smashed and minced
1 bunch winter greens (Collards, Kale, Swiss chard, etc.), stems chopped, leaves sliced
1 tsp. grounding masala, optional
salt and pepper to taste

  • In a medium sauté pan, heat the oil over medium-high. Add stems from the greens and allow to cook until beginning to soften.
  • Then add in the garlic, sliced leaves, and masala and heat just until the leaves begin to wilt. Remove from heat and add salt and pepper to taste.

 

RESOURCES:
Malhotra, A. (2016). The toxic truth about vegetable oil: Cooking with ‘healthy’ fats increases the risk of disease, type 2 diabetes and cancer. Retrieved from http://www.dailymail.co.uk/health/article-3574810/The-toxic-truth-vegetable-oil-Cooking-healthy-fats-increases-risk-heart-disease-type-2-diabetes-cancer.html?utm_sq=fjjqojxgyn.

Peng, C.Y., Lan, C.H., Lin, P.C., and Kuo, Y.C. (2017). Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes. Journal of Hazardous Materials, 324(Pt B), 160-167. doi: 10.1016/j.jhazmat.2016.10.045.

Pitchford, P. (2002). Healing with Whole Foods: Asian Traditions and Modern Nutrition (3rd ed.). Berkeley, CA: North Atlantic Books.

Uribarri, J., Woodruff, S., Goodman, S., Cai, W., Chen, X.,…and Vlassara, H. (2010). Advanced glycation end products in food and a practical guide to their reduction in the diet. Journal of the American Dietetic Association, 110(6), 911-16.e12. doi: 10.1016/j.jada.2010.03.018.