December 2011
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December 2011 posts

Substantial Spinach Salad

Ingredients:

  • 4 cups washed and rinsed baby spinach
  • 2 ripe pears
  • 1 Tbs lemon juice
  • 4 baby Clementine oranges
  • 1 Tbs dried cranberries
  • 1 Tbs pistachios (shelled, dry roasted, salted)
  • 1 Tbs dry roasted almonds
  • 1 Tbs dry roasted pecans
  • 1 Tbs dry roasted walnuts
  • Fresh cracked pepper (optional)

Instructions

  1. Cut pear into small cubes and place in bowl and cover with lemon juice (to prevent browning). Let sit 5 minutes.
  2. Peel Clementines and cut individual segments in half.
  3. Pour pear bowl over greens.
  4. Add oranges, cranberries and nuts and toss salad completely.
  5. Sprinkle with fresh ground pepper if preferred. Add dressing if preferred.

Preparation Time: 10 minutes.
Yields: 4 servings (Nutrition Facts is for ¼ of recipe above).

Acorn Squash with Cranberry Quinoa

Ingredients:

For Squash

  • 1 acorn squash
  • 2 Tbs honey
  • 1 Tbs olive oil
  • 1 tsp cinnamon
  • ¼ tsp cayenne

For Quinoa-

  • ½ cup quinoa, rinsed
  • 1 cup vegetable broth
  • 1 tsp cumin
  • ¼ tsp coriander
  • ¼ tsp cardamom
  • 1/8 tsp cinnamon
  • ¼ tsp salt
  • ¼ tsp fresh cracked pepper
  • 1 tablespoon honey
  • ½ cup dried cranberries
  • ½ cup finely chopped fresh parsley, rinsed and patted dry
  • ½ cup toasted pecans (see note below)


Instructions

  1. To roast squash: Preheat oven to 400F. Cut acorn squash in half. Using a spoon, remove seeds and stringy flesh.
  2. In small bowl, whisk honey, oil and spices and brush onto exposed sides of squash. Place (face down) on rimmed baking sheet and bake for 35-40 minutes or when flesh is soft and tender. Meanwhile while squash is roasting, prepare quinoa.
  3. In a medium saucepan, bring quinoa, broth, spices, salt and pepper to a boil then reduce heat to medium low, cover and simmer for 15 minutes.
  4. Once all liquid is absorbed, stir in honey, cranberries, parsley and pecans.
  5. Spoon carefully into roasted squash and serve immediately.
  6. To toast pecans: Preheat oven to 350F. In a single layer, spread pecans on rimmed baking sheet. Toast for 10 minutes or until fragrant.

Recipe Notes: A hearty dish with a heavy serving of Vitamins A and C, potassium and fiber. Quinoa is a complete protein, so there is no need to add any meat entrees to round out the meal. Quinoa may also be spooned over tender baby spinach. Add a festive vinaigrette to greens if needed.

Preparation Time: 55 minutes total.
Yields: 2 servings (Nutrition Facts is for one-half of acorn squash plus generous ¾ cup quinoa filling).

Festive Roasted Veggies

Ingredients:

  • 1 pound carrots, peeled, cut on the diagonal into ½” strips
  • ½ pound Brussels sprouts, outer leaves removed, cut into thirds
  • 1 ½ cups rinsed cranberries (frozen or fresh)
  • 1 Tbs olive oil
  • 1 Tbs raw honey
  • 1 tsp cinnamon
  • ½ tsp cayenne (or more for spicier version)
  • Salt
  • Pepper

Directions

  1. Preheat oven to 375F.
  2. Place carrots, Brussels sprouts, and cranberries in a large bowl.
  3. Drizzle olive oil and 1 Tbs honey and mix.
  4. Spread vegetables in a single layer on a rimmed baking sheet. Sprinkle with cinnamon, cayenne, salt and pepper, mix gently.
  5. Roast for 25-30 minutes, or until carrots are fork tender, mixing gently about halfway through.
  6. Remove from oven. Drizzle with reserved 1 Tbs honey and serve immediately.

Recipe Notes:
A festive holiday winter dish that packs a fiery dose of nutrients. This antioxidant packed dish is high in vitamins A, C, potassium and is full of fiber. Honey acts as an anti-bacterial, anti-fungal and has been used as a remedy for cough. Cinnamon works to maintain stable blood sugar levels and has been shown to boost brain activity. Cayenne contains capsaicin- which works to clear respiratory blockage.

Preparation Time: 40minutes total.
Yields: 4, 1 generous cup servings (Nutrition Facts is for 1 full of above recipe)

Golden-Crusted Brussels Sprouts

Source: Super Natural Cooking by Heidi Swanson. (Celestial Arts, Berkeley, 2007).

Ingredients

  • 24 small Brussels sprouts, trimmed with ragedy outer leaves removed.
  • 1 tablespoon extra-virgin olive oil
  • Fine-grain sea salt and freshly ground black pepper
  • 1/3 cup grated cheese of your choice

Directions

  1. Cut the Brussels sprouts in half from step to top and gently rub each half with olive oil, keeping it intact. Heat 1 tablespoon olive oil in large skillet over medium heat.
  2. Place sprouts in pan, flat side down, sprinkle with a couple pinches of salt, cover, and cook for about 5 minutes; the bottoms of the sprouts should only show a hint of browning.
  3. Once just tender, turn up the heat and cook until flat sides are deep brown and caramelized. Use a metal spatula to toss once or twice.
  4. Season with more salt, pepper and dusting of grated cheese.

Spiced Nuts

Ingredients:

  • 1 large egg white
  • 1 Tbs water
  • ¼ cup organic cane sugar
  • ¼ cup packed brown cane sugar
  • 1 tsp Salt
  • 1 tsp cinnamon
  • 1 tsp cayenne (+/- per preference)
  • ¼ tsp cloves
  • ¼ tsp nutmeg
  • Pinch of ground ginger
  • 2 cups mixed raw nuts (walnuts, pecans, almonds)

Directions:

  1. Preheat oven to 275F.
  2. In large bowl, whish egg white until foamy.
  3. Add cold water, sugar, salt and spices and whisk. Add nuts and coat completely.
  4. Spread in single layer on ungreased baking pan.
  5. Bake for 20 minutes, remove from oven, then use a metal spatula to lift from pan and stir.
  6. Return to oven for additional 10-15 minutes or until golden brown and fragrant.
  7. Remove from oven, mix again and let cool in single layer on metal wire racks.

Preparation Time: 45minutes total.
Yields: 8, 1/4 cup servings (nutrition facts is for one ¼ cup serving).

Recipe Adapted by Tarynne Mingione from Martha Stewart, Martha Stewart Living, 2005.

Best seats in the house…or in this case, the OR

If you’ve ever wanted to sit in the gallery of Grey’s Anatomy and watch a surgery, we have something for you that’s a little more powerful. On Friday, we invite you to tune in to a livestream of a procedure that changes patients’ lives.

On Friday, Dec. 16, 2011 from 9 a.m. to 12 p.m. (PST), Drs. Ron Young and Ryder Gwinn, surgeons from the Swedish Neuroscience Institute, will host a livestream on this page to discuss the affects of Essential Tremor (ET), the Deep Brain Stimulation (DBS) surgical procedure used to treat ET and the other innovative treatment options for ET available at Swedish and throughout the country.

ET is a progressive neurological condition that causes a rhythmic trembling of the hands, head, voice, legs or trunk. It is often confused with Parkinson’s disease and is often un-diagnosed.

The livestream will feature a video stream of a recorded DBS surgical procedure performed at Swedish, accompanied by a live web chat led by Drs. Young and Gwinn. The DBS device is like a pacemaker for the brain. During the surgery, a tiny wire is implanted in the area of the brain that controls abnormal movement. This wire modifies the brain’s electrical signals to help control tremors and other abnormal movements.

It gets better

Not only will you have a front seat (from the comfort of home or wherever your mobile device is) to see a life-changing surgical procedure, but you can also ask questions live to our surgeons about the surgery, essential tremor, and any other related questions you may have (like what is Gamma Knife?). And, we’ll have patients who will share their stories about the procedure and how it has changed their lives – for the better.

Tune in on Friday

You can watch the livestream ...

Minted Pea Couscous

Peas and mint team for texture and flavor in this super simple, light pasta dish. A perfect complement to pork, beef, chicken or fish, you’ll turn to this recipe often, especially when serving leftover meat. Serves 4.

Try this with: Glazed Raspberry Chicken

Ingredients

  • 2 cups low-sodium chicken broth
  • 1 tablespoon olive oil
  • 1 cup couscous
  • 1 10-ounce package frozen peas, thawed
  • 2 tablespoons mint
  • ½ cup minced parsley

Directions

  1. In a medium saucepan bring broth and olive oil just to a boil.
  2. Stir in couscous; cover and remove from heat. Let stand 5 minutes.
  3. Fluff couscous lightly with fork. Add peas, mint, and parsley. Serve.

Per serving: 271 calories, 12 gm protein, 46 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 6 gm fiber, 127 mg sodium

THE SEASONED COOK To thaw peas, place in colander and rinse with warm water.

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