Kitchen News
By Alice Duren
Associate Professor of Education Emeritus, UW-Oshkosh

Healthy Living
Health articles are continuing to recommend consumption of the cruciferous vegetable family to avoid cancer. Family members are Brussels sprouts, cauliflower, broccoli (the flowers, not the stem), cabbage, kale, bok choy, cress, mustard, horseradish, turnip, rutabagas and kohlrabi. Avocados are added to that list.

Another good report was the diet of 138 mothers whose children developed leukemia as compared to that of 138 mothers whose children remained cancer-free. The survey asked about the intake of the different foods during the 12 months before birth. Children from mothers with the highest intake of vegetables and fruit had lower rates of leukemia. This was attributed to the carotenoid content. The best vegetables appeared to be carrots, string beans and cantaloupe.

We've been reporting the need to eat five to nine fruits and vegetables a day. This information should be shared with children, so they will develop a pattern of eating proper foods. This means also when they are eating away from home such as restaurants and school lunch program, they should be encouraged to make healthy selections.

When children are involved in meal planning, helping to prepare food and working in the garden, they should be well on their way to a healthy future as an adult.



Squash Casserole
This has been a coveted recipe over they years!
1-1/2 cups baked Hubbard squash
2 cups applesauce (I make my own)
1/2 cup heavy cream
2 eggs
1/4 cup brown sugar
4 tablespoons butter

Topping
Sliced almonds and bread crumbs browned in butter
Mix the first seven ingredients. Place in casserole. Add topping and bake 45 minutes in a 375º F oven.



Versatile Spicy Curry Sauce
2 tablespoons vegetable oil
1 medium size red onion, chopped
1 large stalk celery, chopped
4 cups tomato puree
2 tablespoons honey
3 tablespoons curry powder

Heat oil in a medium-size saucepan, and sauté onion an celery for 10 minutes or until tender. Combine all ingredients in a blender and blend 30 seconds. Pour the sauce back into the pan and keep it warm.
Serve the sauce over steamed vegetables, such as Brussels sprouts, eggplant, cauliflower or brown rice. Always keep curry in the refrigerator.



Rutabaga Whip
2 small rutabagas
6 medium potatoes
Salt and pepper to taste
1/4 cup melted butter

Pare rutabagas; cut in 1 inch cubes. Scrub potatoes; pare; cut in thirds. Combine in large saucepan. Cover with boiling salted water and cook uncovered 25 to 35 minutes or until tender; drain; mash. Add salt, pepper and butter.

This is delicious! It will be a hit with company.



Baked Orange Carrot Ring
1 lb. carrots, washed, scraped and grated
3 eggs
1/2 cup unbleached flour
1-1/2 cups orange juice
1 teaspoon salt
Freshly grown pepper
1/4 teaspoon Tabasco
1/4 teaspoon grated nutmeg
1 tablespoon melted butter
1 small red onion minced
2 oranges, cut into slices

Beat eggs with flour until smooth; stir in orange juice, add seasonings along with grated carrots, onion and mix well. Turn into buttered 5-cup ring mold and bake in moderate oven 375º F for 1 hour. Let stand 5 minutes, then turn out on serving platter. Fill center with creamed peas and mushrooms. Garnish with orange slices.

Author Pam Anderson recommends adding the following herbs and spices to creamed pureed soups: When you use potatoes - rosemary is a good herb - about 1-1/2 teaspoon minced fresh rosemary added to 4 to 5 cups of potatoes. Rosemary can also be used with turnips. You could experiment with adding 1/8 teaspoon cayenne pepper.

Try curry in cauliflower soup. Saffron can also be used in potato dishes. The author recommended sprinkling a pinch of sugar and tossing in a pat of butter into a vegetable dish.

To 7 to 8 cups of broccoli stems you can add 1/2 teaspoon basil, 1/4 teaspoon oregano and 1/8 teaspoon cayenne pepper. You might try garnishing with toasted pine nuts.

To toast pine nuts, heat a small skillet over medium-low heat. Add pine nuts; stir and shake pan frequently until nuts are fragrant and golden brown. I do the same for sliced almonds.

To about 5 cups of butternut squash you can add 1-1/2 teaspoon cinnamon, 1 teaspoon ground ginger, 1/4 teaspoon ground cloves and 1/2 teaspoon cayenne. A new suggestion for me is to garnish with store-bought apple chips.

Use 4 to 5 cups of peeled carrots with 2 tablespoons curry powder. If you family isn't used to curry, I'd suggest starting with a small amount. The garnish could be chopped roasted pistachios.

For 4 to 5 cups sweet potatoes, you could add 1-1/2 teaspoon ground ginger, 1/2 teaspoon ground nutmeg and 1/8 teaspoon cayenne pepper. Garnish with chopped honey-roasted peanuts.

Try beets (4 cups), plus a scant teaspoon toasted caraway seeds and 1/4 teaspoon cayenne pepper. For fresh herbs try 1 to 2 tablespoons fresh dill. Garnish with chopped hard-cooked egg. To toast caraway seeds, heat 1/2 teaspoon seeds in a small skillet over medium-low heat until they start to gently pop and smell fragrant. Cool slightly, then crush with rolling pin.

Your base for creamy soup would also contain onion, chicken broth, half-and-half or whole milk as well as basic seasonings. If your family likes garlic, a small amount can be added. Don't overpower your soup with one flavor like garlic.

After cooking vegetables for your individual soup you can use blender to puree.

References:
Alternatives For The Health-Conscious Individual, Vol. 10, No. 17, November 2004, Dr. David Williams, Mountain Home Publication.
“Cook Smart” by Pam Anderson, USA Weekend, October 22-24, 2004.