In the Kitchen with the Hub: African Peanut Stew and Kale Salad

by Katherine Moser The other night I decided to try new recipes using some of the local bounty that's in season.  With kale and sweet potatoes flooding the farmer's market, I decided on a warming winter meal of African Peanut Stew and Kale Salad.

The Stew

Peanut Stew is a common dish made in West Africa using peanuts, yams, and tomatoes. The stew has alternatively been used as a sauce for rice and vegetables, or meats.  Today there are many versions of this once simple stew.  Although I love my proteins, I did not want a stew that was just curried peanut butter soup... and that seems to be what a lot of the recipes out there have to offer.  Vegetables are important to me and I try to incorporate them into whatever I can, including desserts.  (Veggie dessert recipes to come!)  After some searching I came upon two recipes that I decided would be tastiest when combined.  The first recipe met my need of vegetables, while the second met my need for warming spices.  Please note that while I did use peanut butter, I opted for using blanched almonds in place of peanuts in this recipe since I prefer them.

First, I chopped all of the ingredients to almost equal sizes so that they would cook evenly in the pot.  I love soups and stews because they are cooked simply in ONE pot and can easily be frozen for quick future meals.

Most recipes suggest that you skin your vegetables, but depending on where you are sourcing your foods... I vouch for keeping skins on for added fiber!  Next, I sauteed everything for a bit, and added the spices.

After adding water and bringing it to a boil, I used one of my favorite kitchen tools: the Immersion Blender!  The immersion blender makes pureeing soup so easy.  I pureed everything right in the pot (with the stove turned off).

I chopped some additional almonds and added them along with torn pieces of raw kale as a topping to be mixed in when serving the soup.  The kale wilts down due to the heat and adds a nice green color.  Cilantro would also be a great addition, but I didn't have any handy.

African Peanut Stew 

Ingredients 1 tablespoon vegetable oil 1 large onion, chopped 2 cloves garlic, minced 2 - 2 tbsp minced fresh ginger root 1 tbsp ground cumin 1 1/2 teaspoons ground coriander 1/2 teaspoon ground cinnamon 2 tsp curry powder 1 tsp ground mustard 4 medium tomatoes, chopped 1 1/2 pounds sweet potatoes, peeled and chopped 2 carrots, chopped 4 - 5 cups water 1 teaspoon salt Ground black pepper to taste 1/4 cup chopped, unsalted blanched almonds, or unsalted nuts of choice 2 tablespoons creamy peanut butter 2 pinches cayenne pepper

Toppings: 1 bunch chopped fresh cilantro, fresh torn kale, chopped nuts, etc

Directions

1. Heat the oil in a large saucepan over medium-high heat. Sauté the onion 10 minutes, until lightly browned. Mix in the garlic, ginger, and spices.. Stir in the tomatoes, sweet potatoes, and carrots, and continue to cook and stir about 5 minutes.
2. Pour water into the saucepan, and season the mixture with salt. Bring to a boil, reduce heat, and simmer 30 minutes.

2. Remove the soup mixture from heat. In a food processor or blender, blend the soup and almonds/peanuts until almost smooth. Season with cayenne pepper. Return to the saucepan. Whisk in the peanut butter, and cook until heated through. You can also use an immersion stick blender if you have one and forgo transferring the mixture out of the heating pot.  **Remember to turn the stove off and remove the pot from the hot surface when blending!**

3. Serve warm toppings of choice: cilantro, kale, chopped nuts, etc

Kale Salad

It seems like it is always the season for kale around here, and I don't mind one bit.  Looking through an Eating Well magazine one day re-introduced me to the art of a raw kale salad.  I had made these a few times in the past, but now it has become a winter staple!

First, wash and dry all of the kale you'll be using.  Next, in a separate bowl, mix up all ingredients for the salad dressing except for the olive oil.  Whisk up the salad dressing while slowly adding the olive oil in (this helps the oil to be well blended throughout instead of floating separate at the top).  I like to make a little extra of the dressing so I can have it for other salads later on.

Wash your hands thoroughly and get ready for rubbing your greens!  Throw in the salad dressing to your washed kale and start squeezing the greens.  This makes them more tender than just eating them raw.  You can do this for 3-5 minutes depending on how tender you want them to be.  They also will get a little more tender the longer they sit, so if you'll be storing them in the fridge you might not have to squeeze them.  Massaging the greens might be a little weird at first but just think of it as helping your hands;  the olive oil should make them feel a little softer and how often do you use muscles in your hands to squeeze things for three minutes consecutively?  It's probably good for preventing a little hand arthritis, right? :)

After squeezing the greens, add any other toppings you would like in your salad.  I added some carrot shavings (using a vegetable peeler) and thin slices of apples.

Voila! A delicious, nutritious, and relatively local meal to enjoy.

Kale Salad

Ingredients: 2 bunches greens (kale, beet greens, Swiss chard) ¼ - ⅓ cup extra virgin olive oil 2 tbsp dijon mustard ¼ cup lemon juice 1 - 2 minced garlic cloves 1 - 2 tbsp apple cider vinegar (red wine or white vinegars work too) 1 tsp kosher salt Ground pepper to taste Any extra salad toppings: carrots, apples, avocado, etc

Instructions: 1. Prep Start with 2 bunches of kale, wash and dry the leaves (and florets). Tear the leaves into small pieces and place everything in a large bowl.

2. Season 1/3 cup extra-virgin olive oil, 2 tbsp dijon mustard, 1/4 cup lemon juice, 1 - 2 minced garlic cloves, 1 tbsp apple cider vinegar, 1 tsp kosher salt, 1/2 teaspoon freshly ground pepper.

3. Massage With clean hands, firmly massage and crush the greens until the volume is reduced by about half (1 to 2 minutes). They should look a little darker and somewhat shiny and have a silky, soft texture.

4. Add Add in extra ingredients to mix: Dice, or skin slivers of carrot into the bowl.  Thinly slice apple of your choice to add as well.

Food Allergies on the Rise

by Sarah Paxson When I was growing up in the late 80s and early 90s, food allergies were practically non-existent. Sure, there were probably kids in our class who required diets slightly different than my own, but their food allergies certainly didn't affect what we were or were not allowed to bring to school. Now however, many classrooms have policies regarding snacks in the classroom, particularly when it comes to peanuts. Sometime between my childhood and the childhoods of today's youth, food allergies have become more common. A recent survey of 40,000 families found that nearly 8 percent of children under the age of 18 have a food allergy, according to the journal "Pediatrics."

What causes food allergies?

A food allergy occurs when the immune system identifies a harmless food as a threat and attacks it. From this point on, whenever an individual eats that food, antibodies tell the body to create chemicals called histamines. Histamines affect cells all over the body, but they have particular interest in the lungs, the stomach, and skin.

Just eight foods account for more than 90 percent of food allergies: cow's milk, eggs, peanuts, wheat, soy, fish, tree nuts, and shellfish, according to the Centers for Disease Control.

Why are food allergies on the rise?

There are several theories about why allergies are on the rise. One theory is that we are not exposed to enough germs and our bodies no longer get the exposure they did before the use of soap and pasteurized milk became prevalent  Our immune systems no longer fight the germs they used to fight, so they are fighting things like food and environment.

Another theory, featured recently in an article on Rodale.com, suggests that the chemicals in pesticides could be to blame. The authors of a new study published in Annals of Allergy, Asthma and Immunology found that pesticides used on genetically modified crops, lawns and golf courses, and of course, chlorine-treated drinking water, was associated with higher rates of food allergies.

What could you do?

Rodale suggests that, though it's difficult to eliminate all exposure to chemicals, there are a few ways to cut down the amount of toxins getting into your system.  The first is by buying organic.  Not only will you be limiting your chemical intake, but genetically modified foods are banned under organic standards.

You can also eliminate commercial household cleaners and make your own!  For tips on making homemade cleaning products, check out this article.  Not only is it green, but it'll also save your budget.

Lowering Your Cholesterol With Fiber

by Sarah Paxson When an individual is faced with the task of lowering their cholesterol, it's easy to assume that the most efficient method to do so is by taking a cholesterol lowering medication or by cutting out various cholesterol-ridden foods, like red meat and cheese. However, research suggests that dietary fiber can actually help lower cholesterol.

First, let's start with what fiber actually is. Fiber is the part of a plant that is not broken down in the intestines by human digestive enzymes. Because it is not digested, fiber is not absorbed in the body. There are two kinds of fiber, soluble and insoluble, though most fiber-containing foods contain both. Soluble fiber attracts water and begins to dissolve a bit, turning it into a gel-like substance, which slows down the movement of food through the small intestine. An individual stays fuller longer because the food stays in their digestive system longer. On the other hand, insoluble fiber speeds up the movement of food through the intestines, adding bulk to your diet. It's a gut healthy fiber that has a laxative effect, promoting regularity. Insoluble fiber can be found in whole-grain foods, wheat bran, many vegetables, and fruit with skin.

Both types of fiber are important for your health, but evidence suggests that soluble fiber is more effective at lowering cholesterol. One of the ways it does this is through its ability to reduce the amount of bile reabsorbed in the intestines. When fiber interferes with the absorption of bile in the intestines, the bile is excreted in the feces. To replace this loss of bile, the liver makes more bile salts. Our bodies use cholesterol to make these salts. Therefore, the more bile salts are made from the liver, the more cholesterol is pulled from the blood.

You probably already know that fiber is important to good health, but how do you know if you are getting enough? Most Americans don't. The average adult only eats 15 grams of dietary fiber per day. How much fiber do you need? Women need 25 grams per day and men should get 38 grams per day, according to a formula based on getting 14 grams of fiber for every 1,000 calories. Sources of soluble fiber include oats, peas, beans, apples, and citrus fruits; one serving of any of these foods provides about one to three grams of soluble fiber.  (But warning: Don't increase your fiber consumption by more 5 grams a day, as fiber should be gradually increased over time.  If you are increasing your fiber intake, be sure to also increase your water intake.)  Start your day with Apple Pie Oatmeal to get a whopping 14 grams of fiber. Or, try a slice of Glazed Lentil Walnut Loaf for 15 grams.

Martin Luther King Jr. Day

“I have the audacity to believe that people everywhere can have three meals a day for their bodies, education and culture for the minds, and dignity, equality, and freedom for their spirits.”  -  Martin Luther King Jr.

Full Hearts Serving for Full Bellies on Martin Luther King, Jr. Day

“Everybody can be great...because anybody can serve. You don't have to have a college degree to serve. You don't have to make your subject and verb agree to serve. You only need a heart full of grace. A soul generated by love.” 

-- Martin Luther King Jr.

This Martin Luther King, Jr. Day, Inter-Faith Food Shuttle is hosting several  groups and individuals who are donating their time for a Day of Service. While we host volunteers every day, this Monday, volunteers will arrive with a certain goal in mind: honoring the legacy of one of nation’s greatest leaders and activists. As part of United Way of the Greater Triangle's 8th Annual Triangle Martin Luther King, Jr. Day of Service, they'll be riding on our refrigerated food recovery and distribution trucks, picking up good donated food and bringing into communities where it can get into the hands of those who need it. Others spent Saturday's National Day of Service gleaning collards from local farms to distribute to our neighbors in need. Still more volunteers will be getting their hands dirty on the farm today and packing BackPacks full of nutritious food for children in need. All will be working towards a more just nation where everyone has enough to eat!

On the IFFS Teaching Farm, we will host a group of nineteen 4th and 5th graders from First Presbyterian church, who will be spending their first Day of Service of Martin Luther King Jr., Day learning about where their food comes from and helping us produce fresh, local, nutritious food for the community.

The IFFS BackPack Buddies program will also be teaming up with Marbles Kid’s Museum again for a special service event from 10am-1pm. Children and adults who are visiting the museum that day can participate by packing backpacks full of healthy and nutritious item to feed children in need on the weekends.

"I have the audacity to believe that people everywhere can have three meals a day for their bodies, education and culture for the minds, and dignity, equality, and freedom for their spirits."

-- Martin Luther King, Jr.

Find out more about volunteering with us on our website here, and carry your commitment to service throughout the year!

It's that time of year again-- flu season!

by Sarah Paxson We're already in the thick of it here in Raleigh.  The News & Observer reports that WakeMed has been particularly hard hit by the outbreak, which surprised health officials not only because of its intensity but because it arrived two months ahead of schedule. The health system’s six emergency rooms in Wake County have logged more than 1,400 cases of influenza or flu-like symptoms, compared to just 59 for the same time last year.  And America's doctors agree—it's a nasty flu season—one of the worst in years.  Data from the U.S. Centers for Disease Control and Prevention shows the flu is elevated across the country, with 24 states reporting high rates of doctor's visits by people trying to get some relief from the virus.

The 2013 flu season is serious.  Here's what you need to know:

1. "We're not over the hump yet," says William Schaffner, MD, an infectious disease expert with the Vanderbilt University Medical Center. "Basically, we're in the middle of it."  The flu season began unseasonably early this year, but don't expect to to make a much-hoped-for early exit.  Areas in the South are still seeing a steady rate of hospitalizations.
2. There are many different viruses going around this season, some of which can easily be mistaken for the flu.  Remember: the flu attacks the entire body, with body aches and respiratory symptoms.  How do you know if it's the flu or something else?  Check out this article on Rodale about Surviving the Worst Flu Season in Years for tips.
3. Boost your immune system, with Vitamin D, Vitamin C, whole foods (avoiding processed foods when possible), and plenty of exercise.
4. Know when to contact your doctor.  If your doctor IDs the flu within the first day or two, he or she may be able to prescribe an antiviral drug that can shorten the duration of the infection and reduce the risk of complications. That said, Dr. Schaffner says you should always see a doctor if your symptoms include a very high temperature, coughing up sputum, or difficulty breathing, or if a baby or young child becomes extremely lethargic. Doctors can then test for complications including pneumonia.

What's the Best Way to Transform our Food System?

by Sarah Paxson ...by reaching the kids!

A new article suggests that teaching children about food and helping to expand their food preferences is the highest priority in turning our food systems around.  The article says that "kids’ food preferences and knowledge about what and how they eat is heavily influenced by parents, teachers, childcare professionals and other adults around them" and that it is for this reason that the explosion in recent years of healthy food programs for kids may be the single most promising means for transforming our food system as a whole.

Programs like Cooking Matters teaches the youth of America a new way to look at food than the way they see in commercials, on the shelves of our grocery stores, or even in the lunch line at school.  "Whenever kids are able to take ownership over something like cooking the food themselves, it creates a stronger connection," says Sarah Elliott, farm-to-school program manager at REAP Food Group in Madison, WI.

Read the full article and see how our Cooking Matters courses read the kids.

Why Cooking Matters?

by Sarah Paxson

Cooking Matters.  Why?  Watch as Megan, one of Share Our Strength's course instructors in Denver, takes you inside a class and introduces you to some families who are participating.

B Vitamins

Get your B Vitamins in whole grains, leafy greens, dried beans and eggs to help support a healthy immune system!

Get (Healthy) Fat

For the month of January, the Mobile Market's message is focused on healthy fats and alternative cooking methods.  Remember, you can get healthy fats from whole plant-based foods, including nuts, seeds and avocados.