Class Recap

Renew & Reset

One of my favorite things about roasting a chicken is making stock the next day – those bones that give us the meat, give again when covered in water and left to simmer overnight. For this meal I decided to use stock instead of water to cook my beans, resulting in an ultra creamy texture and layeres of flavor.

Nutrition

Keri Romerdahl

Menu 7 was a celebration of everything we learned in the Renew and Reset Lunch and Learn Series – including disease prevention and management, macronutrient balance, healthy fats, foods to support healthy digestion, and foods that detoxify.

In my opinion, there are really no good or bad foods – but there are superfoods, sometimes known as functional foods. This Cook Together menu highlights foods with unique properties that yield additional benefits and disease preventive properties beyond basic nutrition. In the 1980’s, the Japanese government created a class of these functional foods. Because there is no legal definition of what is considered a functional food, we as consumers get to decide for ourselves. I like to think of functional foods as extra special gifts of nature – foods that promote energy, have healing properties and nutrition potency above and beyond other foods. This menu had this in abundance and also tasted amazing!

  • Salmon – Salmon contains a healthy dose of omega-3 fatty acids, which research suggest can help decrease risk of CVD, and also contains DHA, which can improve cognitive function. Another study found that just eating 3 oz. of salmon 2x/week can increase HDL, known as the good cholesterol (1). Salmon is also an excellent source of protein – it contains 17g of protein per 3 oz. serving.

 

  • Avocado – Avocado is one of the most nutrient-dense foods, is high in fiber and is a rich source of folate, potassium, vitamin E, and magnesium.

 

  • Asparagus – Asparagus is packed full of nutrients and fiber, and also has the superpower benefit of being a natural diuretic and can help flush excess fluid and salt from the body.

 

  • Onion/leeks – Leeks are an ancient superfood and along with onions and garlic belong to the Allium Genus. Onions and leeks are prebiotic and also rich in sulfur, which can support the liver and aid in digestion.

 

  • Tomatoes – Tomatoes are a cancer-fighting superfood, and contain lycopene, vitamins A, C, and E – all powerful antioxidants to help reduce free radical damage in the body.

Further Reading

https://academic.oup.com/ajcn/article/89/5/1657S/4596957

Tea

Cinnamon has been used in traditional Ayurveda and Chinese medicine to treat a wide range of ailments, including the common cold and indigestion. In addition to its health benefits, cinnamon has a naturally sweet flavor, which makes it an ideal ingredient for a cup of tea.

Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process; in fact, researchers have identified 41 different protective compounds of cinnamon to date! The special compounds in cinnamon are able to help reduce levels of total cholesterol, LDL “bad” cholesterol and triglycerides, while HDL “good” cholesterol remains stable. Cinnamon has also been shown to reduce high blood pressure, which is another threat for causing heart disease or a stroke.

Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

Cinnamon Iced Tea

Recipes

Asparagus with Pomegranate Molasses & Wild Mushroom Ragu

Green Goddess Dressing

Tomatoes & Sherry with Basil Pesto

Chicken Stock Braised Beans

Smoked Salmon with Radish & Watercress

Endive Salad With Green Goddess Dressing

Asparagus with Pomegranate Molasses & Wild Mushroom Ragu

serves: 10

Green Goddess Dressing

serves: 10

Tomatoes & Sherry with Basil Pesto

serves: 10

Chicken Stock Braised Beans

serves:

Smoked Salmon with Radish & Watercress

serves: 10

Endive Salad With Green Goddess Dressing

serves: