Chocolate

native to: South America

While chocolate's reputation has improved in the last decade or so, it still falls short of the "eat plenty, it's good for you" category. The problem is that plain cocoa (the unsweetened powder, not the drink) has lots of good stuff in it, but making it palatable requires a lot of sugar and fat.

Chocolate is a great source of antioxidants (by some measures, better than açai or blueberries), provides lots of minerals, and is a good source of fiber. Its nutrients include manganese, copper, iron, magnesium, calcium, vitamins A, B1-3, C, and E, pantothenic acid, and polyphenols, especially flavanols. It also contains small amounts of caffeine and another stimulant, theobromine. It can reduce insulin resistance and mitigate the impact of cholesterol and protects against heart attacks. It offers some protection against sunburn and sun-induced damage. It improves blood flow to the skin and the brain. It also releases endorphins and offers phenylethylamine and serotonin, which may explain why it's so good against PMS and the blues.

The easiest way to get all these benefits is to look for quality dark chocolate, ideally with a cocoa content of 70% or higher. One source suggests an optimal dose of 20 grams of bittersweet chocolate every three days. Unfortunately, this isn't what's going to show up in the average Trick-or-Treat bag, but what's life without the occasional wild indulgence and pure sugar high?

Then there's the bad news. Processed chocolate is full of sugar, corn syrup, milk fats, hydrogenated oils, and other stuff from the "bad for you but tastes good" category. The stimulants in chocolate have been found to trigger migraines in those prone to them, despite the claims of some studies. Also, the copper in chocolate is so abundant and bioavailable that it increases the risk of things like varicose veins, hemorrhoids, aneurysms, bruising, heart disease, stroke, and osteoarthritis. On a less drastic level, high chocolate consumption is linked with sinus problems, heartburn, kidney stones, esophageal reflux (GERD), and PMS.

Read more:
label-style nutrition information for dark chocolate
label-style nutrition information for milk chocolate
Cacaoweb
acu-cell.com

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Apples

native to: Central and southwestern Asia, and Eastern Europe
in season here: late August through October

Apples provide phytonutrients that help regulate blood sugar and fiber that helps regulate blood fat to prevent heart disease. They support digestion by improving the bacterial balance in the large intestine. They also contain antioxidants and anti-inflammatories that lower the risk of cardiovascular disease, lung cancer, and asthma. Eating whole apples (as opposed to applesauce or apple juice) is particularly useful in satisfying hunger and helping dieters eat less. Although apples are mostly carbohydrate, they have a low glycemic index. They also offer moderate amounts of vitamin C and potassium. The red color in an apple's skin is caused by the polyphenol anthocyanin; quercetin is another nutrient particularly found in the skin of an apple. Polyphenols are also behind the browning of sliced apples.

Apples are members of the Rose family, related to apricots, plums, cherries, raspberries, and almonds. They fall into two categories: cooking apples such as Granny Smith, Gravenstein, and Jonagold, and dessert apples such as Fuji, Braeburn, and Delicious (the heritage kind, not the pretty-but-tasteless later strains). While "cooking" apples can also be eaten fresh, and in fact many prefer a nice tart snack, dessert apples seldom cook up well. There are some 7000 apple varieties.

Apples are another of the "Dirty Dozen" that tend to have pesticide residues when grown conventionally. Most apples are coated in some kind of wax to keep them from drying out and shriveling; even organic apples can have such a coating, as long as the wax is organic. The carbs in apples can be a problem for those with IBS, but actual allergies to apples are rare.

Read more:
label-style nutrition information for raw apples
label-style nutrition information for apple juice
World's Healthiest Foods
Authority Nutrition

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Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.

Applesauce

cooking apples, quartered or eighthed (and cored if you're fastidious)
water
cinnamon to taste (optional)
sugar to taste (optional)

Put apple pieces into a saucepan or kettle (depending on how many you've got). Add enough water to cover the bottom of the pan and keep the apples from burning. Cook over moderate heat, stirring regularly, until the apples are all mushy. Run through a food mill to remove skins and seeds (you may want to let it cool a bit first unless you're canning it). Taste; add cinnamon if desired and a little sugar if necessary.

Jonagold is a good variety to use for applesauce. Sauce may be canned; pack hot and process in boiling water 20 minutes for pints or quarts, 15 minutes for half-pints/jelly jars (any good canning book will provide full details).

From Dorothy Huffman.

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Tomatillos

native to: Mexico
in season here: fall

Although tomatillos, or husk tomatoes, look like tomatoes in a husk, they're more closely related to cape gooseberries. They're normally green and used in sauces, but there are red and purple varieties that can be made into jam. They're members of the nightshade family and can promote inflammation, although they don't have as much alkaloid (which is what might be called the pro-inflammatory at issue) as other nightshades.

Tomatillos offer vitamins A, C, and K, niacin, potassium, manganese, magnesium, and fiber. They also have unique antioxidant phytochemicals called withanolides, which have anti-cancer and antibacterial properties, and antioxidant flavonoids such as beta carotene. They're a low-calorie food, making them a good choice for weight loss, and their niacin helps boost energy levels. Their vitamin A and beta carotene make them good for the eyes.

Read more:
label-style nutrition information for raw tomatillos
Organic Facts
recipes for fermented tomatillo salsa

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Pork Tenderloin in Tomatillo Sauce

Tomatillo sauce:
2 lbs. tomatillos, husks removed, washed
2 large jalapenos
1 large onion, cut into wedges
6 - 8 large cloves garlic, peeled
cilantro to taste
juice of 1 lime
salt to taste

Place an oven rack a few inches from the broiler. Arrange tomatillos, jalapenos, onion, and garlic on a roasting pan and place a few inches from the broiler. Broil 5-6 minutes, until they start to char. Turn over and broil another 5-6 minutes, until tomatillos are soft and blackened. Remove from oven and cool about 20 minutes. Split the jalapenos in half lengthwise and remove the seeds (reserve some seeds for a hotter sauce). Place vegetables and their juices in a blender and puree until desired consistency is reached; it should be a little chunky. Add the cilantro, lime juice, and of salt; pulse a few more times to mix. Can be made up to 3 days in advance.

Pork tenderloin:
3 Tbsp. flour
1 Tbsp. salt
1/2 teaspoon cumin
bacon grease, lard, or vegetable oil, for browning
2 lbs pork tenderloin, cut into cubes
1/4 cup Mexican-style beer
1 recipe tomatillo sauce (above)

Combine flour, salt, and cumin in a large mixing bowl. Add the pork cubes and gently toss to coat. Brown the pork in hot grease/oil, cooking one layer at a time, about 1 - 2 minutes per side. Remove with a slotted spoon, set aside, and continue with the remaining pork. Deglaze the pan with beer, scraping up any leftover browned bits as the beer bubbles. Return the browned pork cubes to the skillet and add tomatillo sauce. Bring the mixture to a gentle boil; reduce heat and simmer for 15 - 20 minutes. May be made a day or two in advance; flavor improves with time.

Serve with:
Small corn or flour tortillas
Cooked rice
Cooked beans
Chopped cilantro
Lime wedges

Adapted from The Kitchn

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Grapes

native to: many regions, including Asia, Africa, and North America
in season here: late August-September

Grapes can be loosely categorized as table, wine, or raisin grapes. They're technically berries, and come in a wide range of colors and sizes. They were cultivated in Asia as early as 5000 B.C.E and come to us with a certain mystique, being the source of the classical world's sacred intoxicant, wine. In the 2nd century C.E., when they were being planted in the Rhine Valley, over 90 varieties were known. Different native varieties can be found all over the world. Concord and muscadine grapes are native to North America, while the Amur grape is native to Asia.

Grapes are a source of several phytonutrients, including resveratrol, that are thought to increase longevity. They have a low glycemic index and are good for balancing blood sugar (two points that, it turns out, are not as closely linked as we've been led to believe). They also provide melatonin and unique oligopeptides with antibacterial properties. The skins and seeds (if any) are particularly high in antioxidants and anti-inflammatories. Grapes also greatly benefit the cardiovascular system, including blood pressure regulation and improving cholesterol levels. Regular consumption of grapes or grape juice can even improve your ability to learn, making them a great study snack. They also provide vitamins B2, C, and K, as well as copper and other micronutrient minerals. Raisins, of course, are higher in sugar and calories, although they offer pretty much the same nutrients otherwise.

Grapes are another of those foods that retain pesticide residues well, making organic grapes a good choice. Genetically engineered grapes do exist, but are still very rare. Generally speaking, red grapes are the sweetest, white grapes (actually light green) are next, and purple or blue-black grapes are the least sweet and most "grape-y" in flavor. Grapes can be frozen, although that does reduce their flavor somewhat; frozen grapes can make a great summertime snack.

Read more:
label-style nutrition information for raw grapes
label-style nutrition information for grape juice
label-style nutrition information for raisins
World's Healthiest Foods
raisins at Nutrition and You

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Spiced grape juice

3-4 lbs. white grapes, or a combination of white, red, and purple grapes*
water as needed
generous 1-inch piece of cinnamon stick
4 cloves
1/4-inch piece of long pepper**
dash nutmeg
9 cardamom seeds
1/4 tsp. grains of paradise**
1/4 tsp. chopped ginger

Wash and stem grapes. Place in a kettle and add enough water to keep grapes from burning. Slowly heat grapes, occasionally mashing and stirring, until they start to simmer. Simmer grapes (still mashing and stirring occasionally) until soft and starting to burst, about 10 minutes. Transfer to a jelly bag or several layers of cheesecloth and let juice drain into a kettle or bowl (I have found that cheesecloth laid over a steamer basket fitted into a good-sized kettle works well). Leave to drip several hours, then squeeze bag or cheesecloth to express any remaining juice. Discard skins and chill juice at least 24 hours to allow lees to settle.

Pour off juice, either being careful not to disturb sediment or filtering through a coffee filter. Adjust the amount to about 750 ml. (3-3 1/4 cups). Place all spices except ginger in a mortar and grind coarsely; add to juice along with ginger. Return juice to refrigerator and let sit; taste just before bedtime and make any adjustments in spices you think necessary (remembering that spices will grow stronger); add sugar or honey if you want (not recommended); let sit at least overnight. At this point it's ready to drink.

If you've made enough to can, strain juice through another coffee filter, a tea towel or similar cloth (remembering that the juice will stain), or a layer or two of good-quality paper towels to remove spices. Bring juice to a boil and pour into sterilized jars, leaving at least 1/4-inch headspace. Process in boiling water 5 minutes for quarts or smaller. If you can this in jelly jars, you have nice individual drinks that don't have to be refrigerated, although you'll want to pack a can opener in that lunch.

Adapted from: To the king's taste / Lorna J. Sass, in an attempt to mimic the muste served at the Bors Hede.

Juicing and canning instructions from the National Center for Home Food Preservation

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*It is possible to use bottled grape juice for this recipe, but juice from concentrate is significantly sweeter than juice that has never been concentrated -- so much so that I cannot recommend it. If you can find bottled juice that is a mix of from-concentrate and never-concentrated, you can try adjusting the sweetness by adding the acid blend used in winemaking (I have not had good results from trying this with juice that is all from concentrate, however).

**Try Buck's or Penzey's for the more unusual spices; grains of paradise can sometimes also be found among brewing and winemaking supplies.

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Quail Eggs à la Romoff

1 dozen quail eggs
12 slices salami, not too thick

Boil eggs 4 minutes; drain off hot water and cool eggs in cold water.

Formal presentation: Peel and rinse eggs, letting them dry briefly in a colander or on a towel. Wrap each egg in a slice of salami, securing with a toothpick.

Informal presentation: Eggs may be peeled and rinsed before serving or served in the shell and peeled just before eating. Wrap each egg in a slice of salami and eat.

From Amelia Romoff

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Corn chowder

3 slices bacon, chopped
1/3-1/2 medium onion, chopped, or a generous sprinkle of onion powder
1 large or 2 medium potatoes, peeled and diced
1 small can corn, creamed if available -- if a small can is not available, a regular can may be used
about 2 cups milk or cream

Slowly brown bacon and onions in soup kettle or large saucepan. Stir in potato(es) and corn, and add enough water to cover. Boil gently until potatoes are cooked through, about 15 minutes. Remove from heat and add milk, tempering it first (i.e. pour milk into a separate bowl and carefully add spoonsful of hot soup until milk is warm enough to be added to the pot without curdling). Carefully heat soup to eating temperature without letting it boil.

From Dorothy Huffman.
This was originally a clam chowder recipe, made with canned clams instead of corn.

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Fruit pizza

Crust:
1 cup shortening/margarine/butter
1 1/2 cups sugar
2 3/4 cups flour
2 eggs
2 tsp. cream of tartar
1/4 tsp. salt (optional)
1 tsp. baking soda

Cream shortening, sugar, and eggs until fluffy. Add dry ingredients, mix well. Spread dough in 10-inch pizza pan (or larger, in a 10-inch pan it comes out pretty thick). Bake 10-15 min. at 350F. Let cool.

Topping:
16 oz. cream cheese
6 Tbsp. sugar
fruit (whatever you like, sliced in most cases, fresh is best but canned is OK too; I tend to use bananas, kiwis, peaches, strawberries (all sliced) and sometimes mandarin orange segments)

Cream cream cheese and sugar; spread on cooled crust. Top with fruit (you can make decorative designs if you want. You want to end up with a single layer of fruit, closely spaced but not overlapping).

Glaze:
2-3 cups fruit juice, sweetened if necessary
4 Tbsp. corn starch

Cook, stirring, until thick (this step is very important, as its omission will require sponging down the inside of the fridge...). Spoon glaze over fruit, making sure air-sensitive fruit such as bananas and apples are covered entirely. Glaze should set on its own as long as pizza is not stored in a hot place; if it seems reluctant, refrigerate (providing you have cooked the glaze).

From Dorothy Huffman, who may have gotten it from a Spokane or Spokane Valley newspaper in the mid-1970s.

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Potatoes

native to: Andean mountains
in season here: late summer-fall

Potatoes are a member of the Solanaceae or nightshade family, related to tomatoes, eggplants, and peppers. The potato plant will produce an inedible fruit resembling a tomato, but its true value lies underground -- harvesting potatoes is a bit like digging for buried treasure. Potatoes are generally thought of as mature potatoes, generally larger and with a thicker skin, or new potatoes, with a thinner skin that is usually eaten.

Spanish explorers brought potatoes home from South America in the 16th century, using them to prevent scurvy during voyages. They were slow to catch on in Europe, many people viewing them with suspicion as related to nightshade and reputed to cause leprosy. In the 18th century, a French agronomist named Parmentier and a Royal Society member named Count Rumford came up with schemes to popularize potatoes, including the invention of mashed potatoes and a mush of potatoes, barley, peas and vinegar, both designed to disguise the vegetable. Irish immigrants probably brought the potato to the U.S. in the early 18th century, but it didn't catch on here until the 1880s.

We think of potatoes as comfort food and not a very healthy choice, but most of the problem is the grease the fries or chips are cooked in and the assortment of fats and salt that we add to them. Plain boiled or roasted potatoes -- a nice potato soup, for instance -- are actually pretty good for you.

Potatoes have more potassium than bananas, protein of a very complete and easily-digested form, fiber, and vitamins B6 and C. They also contain plenty of antioxidants; red and purple potatoes have lots of anthocyanins while carotenoids are more abundant in yellow and red potatoes. They also provide thiamin, iron, magnesium and phosphorus. They also provide a particular kind of starch that is not readily digested in the small intestine and thus benefits the colon and supports those probiotic bacteria that are so good for the gut.

Avoid sprouting potatoes and those with a greenish color; they contain solanine, a toxic alkaloid caused by exposure to sunlight. Store potatoes in a cool, dry, dark place, away from onions (they both emit gases that are bad for the other), in a paper or burlap bag. Wash them only when you're ready to use them. Freezing potatoes, cooked or raw, is not recommended.

Read more:
label-style nutrition information for raw potatoes
label-style nutrition information for cooked potatoes
World's Healthiest Foods
Washington State Potato Commission

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Corn

native to: Central America
in season here: late July - September

Corn, or maize, comes in many different colors and two basic types, sweet corn and field corn (the source of corn chips, corn meal, and cornstarch, as well as animal food and ethanol). In the U.S. "corn" usually means sweet corn, that you eat off the cob with butter, salt, and other possible seasonings. In Europe, "corn" means grain in general, and sweet corn is uncommon; "maize" is more likely to mean field corn. Aren't cultural differences fun? Corn is technically a fruit, although it tends to get lumped in with the grains, being the fruit of a grass.

So, each color of corn has its own blend of phytonutrients. Yellow corn is high in carotenoids, especially lutein and zeaxanthin. Corn is a good source of fiber, and it's a kind of fiber that nourishes both the probiotics in your gut and the intestinal cells themselves. It's also a good source of manganese, B vitamins, phosphorus, and protein. Corn is fairly high in sugar, but has a low to medium glycemic index. By regulating the speed of digestion in general, corn can help even out blood sugar spikes and drops. There have even been studies that suggest that the lectins in corn can inhibit HIV. Popcorn has fewer vitamins than sweet corn but is higher in minerals, and is one of the most popular whole-grain foods in the U.S.

Corn was first domesticated in Mesoamerica over 8000 years ago, where it was considered sacred. In the modern world, corn is less highly regarded, being the source of high-fructose corn syrup. It contains phytic acid, which can impair the absorption of minerals; this is not serious enough to be a problem in a varied and well-balanced diet but can be a concern in a more limited grain-and-legume diet.

Corn is susceptible to microbial contamination when exposed to heat, so look for corn that has been kept in the shade. While modern varieties of corn are slower to convert their sugars to starch, freshness is still an important consideration. While many people partially shuck corn and examine the kernels when selecting it, this can damage the corn; with a little practice, you can feel how full the ear is instead. Corn isn't as bad as some vegetables when it comes to pesticide residues, but it's still a concern; buying organic corn is also the best way to be sure of avoiding genetically modified varieties.

Read more:
label-style nutrition information for yellow corn
label-style nutrition information for white corn
Authority Nutrition
Eating Well

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Fresh Corn Frittata with Smoked Mozzarella

1 1/2 cups fresh corn kernels (about 3 ears)
butter or oil for cooking
1/4 cup (1 oz.) shredded smoked mozzarella cheese, divided
1 Tbsp. chopped fresh basil
salt and pepper to taste
5 large egg whites, lightly beaten
2 large eggs, lightly beaten

Saute corn in an ovenproof skillet coated with butter or oil about 5 minutes. Remove to bowl and whisk with 2 Tbsp. cheese and the remaining ingredients. Return to oiled skillet and cook, covered, over medium heat about 5 minutes or until almost set. Sprinkle with 2 Tbsp. cheese and broil 5 minutes or until set and browned.

Adapted from Cooking Light, Aug. 2004.

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