Tag: recipe

Kerry’s Kitchen Recipe: Rainbow Chard, Kale, Beet and Carrot Ribbon Salad.

Our April guest chef was Kerry Jean-Francois who presented seasonal salads to our members and guest. The Kale and Beet salad was one of the favorites of the night.

Salad Ingredients:

  • 1 bunch Swiss Chard
  • 1 bunch Purple Kale
  • 1 bunch Green Kale
  • 1 c. Red Cabbage, chiffonade, rinse in cold water
  • 1 ea. Red Beet, medium dice
  • 1 ea. Golden Beet, medium dice
  • 2 ea. Carrot, peeled and cut in half width wise
  • 2 TB Sunflower seed (roasted – shelled)
  • 2 TB Pine nuts
  • 4 TB Feta cheese, crumbled

  1. Preheat oven: 400 F
  2. Rinse and wrap beets in foil, place on sheet pan – roast ~ 40 – 50 min til tender.
  3. Using potato peeler, peel carrot into ribbons.

Salad Dressing Ingredients:

  • 1 TB Garlic, fresh, chopped fine
  • ½ tsp Olive Oil
  • 1/4 c. Balsamic Vinegar
  • ¼ c. Olive Oil
  • 1 tsp Tarragon, fresh, chopped
  1. In small saute pan, toast garlic – remove reserve.
  2. In small jar with lid, combine Balsamic Vinegar and Olive Oil – shake until emulsified.
  3. Add Tarragon to vinegar-oil jar with garlic and shake until well blended.

Final Preparation Direction:
Combine all ingredients and toss with vinaigrette.

Vitamin D. Do You Need to Supplement?

Time of day, season, and latitude all determine the amount of sunshine (UVB rays) that reaches your skin to make Vitamin D. When the Sun’s rays enter the Earth’s atmosphere at too much of an angle, the atmosphere blocks the UVB portion of the rays. This occurs during the early and later parts of the day, during the winter season and increases as you move further away from the equator. A good rule of thumb is: If your shadow is longer than you are tall you are not making much vitamin D.

Vitamin D Winter and latitude
Vitamin D Winter is when no vitamin D production is possible due to the atmosphere blocking all UVB. This lasts for several months, with the time increasing as you move further from the equator. Seattle is at 47 degrees, the Vitamin D Winter months for Seattle is around November through early March.

Other factors

  • Dark-skinned individuals need up to six times longer in the sun than those with light skin because their skin has more melanin content. Melanin is Nature’s built-in protection against skin damage from excess ultraviolet exposure and so it allows less UV to enter the skin.
  • Amount of skin exposed – at least 40% of the entire skin surface should be exposed for optimal vitamin D production. The torso produces the most, legs and arms some, hands and face very little or none at all.
  • Age – vitamin D synthesis can take up to 4 times as long for those over the age of 60 and under the age of 20.
  • Altitude – more UVB is filtered out of the atmosphere at the beach as opposed to a mountain top.
  • Cloud cover – water droplets in the air scatter some UVB back into space.
  • Air pollution — particles in the air (such as ozone, haze, and sulfur dioxide) can either absorb UVB or reflect it back into space.
  • Being behind glass – glass blocks all UVB.

How Much to Take
The amount needed of Vitamin D for one person may not be enough for another, due to age, weight, absorption, overall health, genetics and amount of sun exposure. The only way to know for sure if a certain dosage is working for you is to have your vitamin D level tested. It is a simple blood test.

Vitamin D Council recommends the following amounts of supplemental vitamin D3 per day in the absence of enough sun exposure.

  • Healthy children under the age of 1 years – 1,000 IU.
  • Healthy children over the age of 1 years – 1,000 IU per every 25 lbs of body weight.
  • Healthy adults and adolescents – at least 5,000 IU.
  • Pregnant and lactating mothers – at least 6,000 IU.

Additionally, children and adults with chronic health conditions such as autism, MS, cancer, heart disease, or obesity may need as much as double these amounts. Please consult with your physician

Oil vs. powder
Vitamin D3 supplements come in two forms:

  1. oil (cod liver oil-based) – fat-soluble vitamin D, includes liquid drops or gel caps.
  2. dry powder (lanolin-based, from lamb’s wool) – water-soluble vitamin D, includes capsules or tablets.

Both water-soluble and fat-soluble vitamin D appear to be equally absorbed and metabolized by the body.

Is there a vitamin D for vegans?
Vitamin D3 is produced by animals in response to ultraviolet B (UVB) exposure. Vitamin D2 – what some call “vegetarian vitamin D” – should not be considered a satisfactory alternative. Those who opt to take this form should know that vitamin D2 is not real vitamin D. It is not the same substance as vitamin D3 produced in human skin and may have actions in the body different to those of vitamin D3.

People with some health conditions should only take vitamin D with the guidance of a physician, if you have a health condition please contact your physician before taking Vitamin D supplements.

Vitamin D and Cancer
The link between vitamin D sufficiency and a decreased risk in cancer is promising. A randomized controlled trial found a 77% reduction in all-cancer incidence when the study group supplemented with 1100 IU/day of vitamin D plus 1450 mg/day calcium. Epidemiologist Dr. William Grant,the founder of the nonprofit organization Sunlight, Nutrition and Health Research Center, states “based on various studies of UVB, vitamin D and cancer to date, it appears that the global cancer burden can be reduced by 15-25% if everyone had vitamin D blood levels above 40 ng/ml.”

Fiber Helps Keep You Moving and Living Longer!

We all know that fiber is good for you but a recent study of 400,000 people age 50-71 has found that fiber can help you live longer! The men who ate 29 grams of fiber a day and the women who ate 26 grams of fiber a day were 22% less likely to die after 9 years than those who ate less fiber. More and more we are finding out that inflammation contributes to chronic diseases like cancer, heart disease and diabetes. The study found that fiber has anti-inflammatory properties.

So how can you eat a high fiber diet?
Fruits, vegetables and whole grains are high in fiber but to get above 25 grams a day you really need to add some beans/lentils.
You would have to eat 5 cups of broccoli or over 7 cups of brown rice to reach 25 grams but you only need ~1 ½ cups of beans or lentils to get to 25 grams of fiber.

  1. You can add beans and or lentils to a salad, soup or vegetable dish.
  2. You can have a bean and rice burrito for breakfast or lunch.
  3. You can have hummus and veggies for snack.
  4. The following recipe for Meatless Chili is not only high in fiber but also low in calories.

Enjoy and live long and prosper!

Meatless Chili
Serves 4

  • 2 tablespoons oil
  • 2 cloves garlic, minced
  • 2 medium onions, chopped
  • 1 tablespoon chili powder
  • ¼ teaspoon cayenne pepper
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
  • 2 tablespoons soy sauce
  • 1 can (16 ounces) chopped tomatoes
  • 4 cups cooked kidney beans, drained (reserve liquid)

Heat oil in a large saucepan; sauté garlic and onion until slightly brown. Sprinkle in chili powder and pepper and cook for 1 minute. Add remaining ingredients, cover and cook on low for 15-20 minutes until a sauce is formed. Add reserve bean liquid if mixture becomes too dry.

Calories per serving: 160
Fiber per serving: 22 grams

Fiber in Foods
Fruits / Serving size / Total fiber (grams)
Pear, with skin / 1 medium / 5.1
Apple, with skin / 1 medium / 4.4

Grains, cereal & pasta / Serving size / Total fiber (grams)
Brown rice, cooked / 1 cup / 3.5

Legumes, nuts & seeds / Serving size / Total fiber (grams)
Split peas, cooked / 1 cup / 16.3
Lentils, cooked / 1 cup / 15.6
Black beans, cooked / 1 cup / 15.0
Kidney Beans / 1 cup / 18.0
Pinto Beans / 1 cup / 18.0
Sunflower seeds, hulled / 1/4 cup / 3.6
Pistachio nuts / 1 ounce / 2.9
Pecans / 1 ounce / 2.7

Vegetables / Serving size / Total fiber (grams)
Artichoke, cooked / 1 medium / 10.3
Broccoli, boiled / 1 cup / 5.1
Turnip greens, boiled / 1 cup / 5.0
Brussels sprouts, cooked / 1 cup / 4.1
Carrot, raw / 1 medium / 1.7

Kale & Apple Salad with Pancetta & Maple Roasted Pecans

Total Time: 45 minutes
Servings: 12

  • 2 cups maple roasted pecans- recipe below
  • 1/4 cup extra-virgin olive oil
  • 6 ounces thickly sliced pancetta, finely diced
  • 1/4 cup white wine vinegar
  • 2 tablespoons caper brine (from a jar of capers)
  • 3 tablespoons pure maple syrup
  • Freshly ground black pepper
  • 2 Granny Smith apples, cut into matchsticks
  • 1 large head radicchio, shredded
  • One 8-ounce bunch kale—stems discarded, leaves finely shredded
  • 3 tablespoons snipped chives
  • 1 tablespoon chopped tarragon
  • 2 ounces shaved pecorino cheese

In a skillet, heat the oil with the pancetta and cook over moderate heat, stirring frequently, until the pancetta is browned, 6 minutes. Strain the pan drippings into a large bowl; whisk in the vinegar, caper brine and maple syrup and season the dressing with salt and black pepper. Add the apples, radicchio, kale, chives, tarragon and pecorino and toss. Mound the salad on plates, garnish with the pecans and pancetta and serve.


  • 2 T vegetable oil
  • 1 pound pecans (3 ½ cups)
  • ¾ cup maple syrup
  • ½ tsp salt
  • ½ tsp cayenne pepper if desired

Preheat oven to 350. Lightly oil a 10” x 15” baking pan. Mix all ingredients and put onto pan in a single layer. Bake for 5 minutes and stir. Bake 5 more minutes and stir again. Bake for about 5 more minutes or until all of the syrup has crystallized, being careful not to overcook as they will burn quickly after they are done.
Put roasted nuts on a clean lightly oiled pan to cool.

Adapted from FoodandWine.com