Newsletter Recipes
September 2013
Vegetables Stew
Buy lots of fresh vegetables like:
- Eggplant
- Zucchini
- Yellow Squash
- Mushrooms
- Tomatoes
- Onions
- Garlic
Dice the onions and sauté them in olive oil, with some water added, in a large saucepan or stock pot. Toss in the garlic, sliced or minced or whole, whichever you prefer. Gently mix the onions around until they are soft. Toss in the garlic (sliced, minced, or whole, depending on which you prefer). As the lovely aroma starts to appear, reduce the temperature and begin to toss in the vegetables. Start with the eggplant, then the zucchini and squash, then the mushrooms and tomatoes. Add whatever fresh spices you enjoy. Turmeric is a great addition. When it is all starting to soften and the smell is delicious, you're done.
Dr. Weill recommends adding water when you sauté in olive oil, that way the temperature will not get above boiling point and the olive oil will not reach its smoke point. Keeping oils below their smoke point is important as that keeps them from releasing free radicals. Excess free radicals are problematic as they are thought to break down and destroy healthy cells.
When using garlic, it is a good idea to let it sit for five or ten minutes after peeling and slicing as that increases the healthful properties provided by allinase enzymes.
Once the stew is done, the options are endless:
Eggplants have nutrients, vitamins and minerals that are healthy for you as well as chrlorogenic acid, which fights free radicals and Nasunin, which has cancer fighting (anti-angiogenic) properties in the skin. If you buy organic eggplant and wash it really well, try leaving the skin on when you cook it and benefit from the additional, healthy properties brought to you by the beautiful, violet skin.
September 2013
Vegetables Stew
Buy lots of fresh vegetables like:
- Eggplant
- Zucchini
- Yellow Squash
- Mushrooms
- Tomatoes
- Onions
- Garlic
Dice the onions and sauté them in olive oil, with some water added, in a large saucepan or stock pot. Toss in the garlic, sliced or minced or whole, whichever you prefer. Gently mix the onions around until they are soft. Toss in the garlic (sliced, minced, or whole, depending on which you prefer). As the lovely aroma starts to appear, reduce the temperature and begin to toss in the vegetables. Start with the eggplant, then the zucchini and squash, then the mushrooms and tomatoes. Add whatever fresh spices you enjoy. Turmeric is a great addition. When it is all starting to soften and the smell is delicious, you're done.
Dr. Weill recommends adding water when you sauté in olive oil, that way the temperature will not get above boiling point and the olive oil will not reach its smoke point. Keeping oils below their smoke point is important as that keeps them from releasing free radicals. Excess free radicals are problematic as they are thought to break down and destroy healthy cells.
When using garlic, it is a good idea to let it sit for five or ten minutes after peeling and slicing as that increases the healthful properties provided by allinase enzymes.
Once the stew is done, the options are endless:
- eat it hot or cold
- serve it on top of rice or quinoa
- use it as a pasta sauce
- serve it as a side dish
- serve it as a topping for a piece of fish
- mix it with cubed, cooked sweet potato
- serve it cold on a bed of lettuce
Eggplants have nutrients, vitamins and minerals that are healthy for you as well as chrlorogenic acid, which fights free radicals and Nasunin, which has cancer fighting (anti-angiogenic) properties in the skin. If you buy organic eggplant and wash it really well, try leaving the skin on when you cook it and benefit from the additional, healthy properties brought to you by the beautiful, violet skin.