COOK OF THE WEEK - AN APPLE A DAY

We have all heard those familiar words: an apple a day keeps the doctor away; feed a cold, starve a fever; fish is brain food; for strong muscles, eat spinach, it’s full of iron; eating spicy foods will give you an ulcer; and fried food and chocolate will give you acne. This week’s column will take a look at each adage to see if there is any truth to them and provide some recipes for some that aren’t. “An apple a day keeps the doctor away.” The claim is not literally true, but apples are very healthful. Apples contain antioxidants called flavonoids, which may reduce the risk of some types of cancers. In fact, a major review from the German Cancer Research Center in 2008 stated that those who eat at least one apple a day have less risk of oral cancer, cancer of the voice box, breast cancer and colon, kidney, and ovarian cancer. Apples are also a great source of fiber, which can help lower cholesterol and help with weight loss by helping you to feel full with fewer calories. The adage is repeated because fruit is good for you. Five to nine daily servings of different kinds of fruits and vegetables in a wide variety of colors will help keep boredom away and provide needed nutrients. “Feed a cold; starve a fever.” There may be some validity to this claim. A study conducted in Denmark in 2002 with six subjects, found that overnight fasting increased the cells that help fight off fever-related bacterial infections, such as the flu; and an increase in the cell types that attach cold-related viruses was seen in people who had a meal. Although a six people study doesn’t make the adage true, the findings are interesting. This adage may persist because when a fever is present many people may not feel like eating. Eating sensibly to keep up strength and drinking plenty of fluids to thin congestion-causing mucus and maintain hydration is the best idea when not feeling well. “Fish is brain food.” This adage has been found to be quite true. A 2006 study from Tufts University in Boston found a 50 percent reduction in the risk of development of Alzheimer’s disease and dementia in those people who had a higher concentration of DHA (a fatty acid found in many types of fish, including wild Alaska salmon, herring and mackerel). Though there is no definitive study that fish or fish oil keeps the brain sharp, the American Heart Association recommends two servings of fish, such as salmon, a week. This adage is still repeated because “Fish - especially cold-water fish, such as salmon, tuna, mackerel, and herring-are rich in omega-3 fatty acids that have been found to be very important for brain function.” (realsimple.com/health). So add some shrimp, canned light tuna, salmon and catfish or talk to your doctor about adding a supplement to help out that brain. “For strong muscles, eat spinach: it’s full of iron.” This adage is partially true. While muscles do need iron, protein is more important to build muscles. The iron that is produced by plants is not absorbed by the body as well as the iron provided by the protein provided by animal products, such as beef, chicken and turkey. This adage is still repeated because although spinach may not build muscles as well as protein; it is a great source of antioxidants, especially vitamin C, which the body needs. “Eating spicy foods will give you an ulcer.” This adage is false. Participants who were fed a meal of ground jalapeños showed no damage to the lining of their stomachs; in fact there was no change. This adage is still repeated because spicy foods may irritate a stomach that already has some damage to the lining, such as an ulcer. Ulcers are usually caused by two things: a bacterium that causes an infection which makes the stomach more inclined to have damage from its own acids; and the use of anti-inflammatory drugs such as ibuprofen and aspirin. “Fried foods and chocolate cause acne.” This is actually false. This adage is repeated because there is a tendency to indulge in these kinds of foods when under stress or during hormonal surges. Both of these events cause an increase in the amount of sebum, an oily substance that is produced by the body. This increase contributes to the overgrowth of bacteria that causes pimples. There is no need to banish fried foods and chocolate from your diet, but eating a well balanced diet, washing with a mild cleanser twice a day and exercising to reduce stress will help prevent acne. (realsimple.com/health; galtime.com/article/health).Waldorf Salad with RaisinsDiana Rattray,southernfoodabout.com1 orange2 cups diced, unpeeled apple1 teaspoon finely grated orange peel1/2 cup raisins1/2 cup thinly sliced celery1/2 cup chopped walnuts1/4 cup mayonnaise1 tablespoon sugar3/4 cup whipped toppingSalad greens or lettuce Zest orange for the 1 teaspoon grated orange peel; peel and section orange over a bowl to catch any juices. Cut each orange section in half; reserve 1 tablespoon of the collected orange juice. In a bowl combine diced apple, orange peel, raisins, celery, walnuts, and orange pieces. In a separate bowl, blend together mayonnaise, sugar, and reserved orange juice. Fold in whipped topping and gently stir into apple Waldorf salad mixture. Arrange salad greens on serving plates and top with Waldorf salad. Waldorf salad serves 6.Chopped Apple SaladBobby Flay, foodnetwork.com6 apples (Granny Smith, Gala, Fuji) any or combination, skin left on, cored and cut into 1/2 inch, dice2 cups baby spinach2 heads endive, thinly sliced1 cup toasted coarsely chopped walnuts3/4 pound blue cheese, crumbled (recommended: Maytag, Danish, Cabrales)SaltFreshly ground black pepper Combine the apples, spinach, endive, walnuts and blue cheese in a large bowl. Add the vinaigrette and toss to coat, season with salt and pepper, to taste.Pomegranate Vinaigrette:1/4 cup pomegranate molasses2 tablespoons red wine vinegar1 heaping tablespoon Dijon mustard1 tablespoon honey, or more to tasteSaltFreshly ground black pepper3/4 cup extra-virgin olive oil Whisk together the pomegranate molasses, vinegar, mustard, honey and salt and pepper in a medium bowl. Slowly whisk in the olive oil until emulsified.Salmon Cakes With Lemon Ricerealsimple.com(2) 14-3/4 ounce cans red or pink salmon, drained, any skin and large bones removed1-1/4 cups dry breadcrumbs1/4 cup mayonnaise1 large egg, beaten1 tablespoon Worcestershire sauce1/4 cup capers, drained1-1/2 teaspoons dried tarragon, kosher salt and black pepper2 cups instant brown rice4 tablespoons vegetable oil2 tablespoons minced fresh parsley (optional)1 tablespoon extra-virgin olive oil1 tablespoon fresh lemon juice1 lemon, quartered In a bowl, combine the salmon, 1/2 cup bread crumbs, mayonnaise, egg, Worcestershire sauce, capers, tarragon, and 1/4 teaspoon each salt and pepper. Mix together well and form into 12 small patties. Coat the patties in the remaining 3/4 cup bread crumbs. Cook the rice according to the package directions. When done, remove from heat and leave covered. Meanwhile, heat the vegetable oil in a large, nonstick skillet over medium-high heat until the oil is hot but not smoking. Sauté the patties in batches for 2 to 3 minutes on each side, or until golden brown. Toss the rice with the parsley, olive oil, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with the salmon cakes and lemon quarters.Sunday GumboDebbie Burchette, tasteofhome.com1 pound Italian sausage links, cut into 1/4-inch pieces1 pound boneless skinless chicken breasts, cubed3 tablespoons canola oil1 medium sweet red pepper, chopped1 medium onion, chopped3 celery ribs, chopped1 teaspoon dried marjoram1 teaspoon dried thyme1/2 teaspoon garlic powder1/2 teaspoon cayenne pepper(3) 14-1/2 ounce cans chicken broth2/3 cup uncooked brown rice14-1/2 ounce can diced tomatoes, undrained1 pound uncooked medium shrimp, peeled and deveined2 cups frozen sliced okra In a Dutch oven, brown sausage and chicken in oil. Remove with a slotted spoon and keep warm. In the drippings, sauté red pepper, onion and celery until tender. Stir in the seasonings; cook for 5 minutes. Stir in the broth, rice and sausage mixture; bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until rice is tender. Stir in tomatoes, shrimp and okra; cook for 10 minutes or until shrimp turn pink, stirring occasionally. Yield: 16 servings (about 4 quarts).Jamie’s Cranberry Spinach SaladJamie Hensley, allrecipes.com1 tablespoon butter3/4 cup almonds, blanched and slivered1 pound spinach, rinsed and torn into bite-size pieces1 cup dried cranberries2 tablespoons toasted sesame seeds1 tablespoon poppy seeds1/2 cup white sugar2 teaspoons minced onion1/4 teaspoon paprika1/4 cup white wine vinegar1/4 cup cider vinegar1/2 cup vegetable oil In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika, white wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving. In a large bowl, combine the spinach with the toasted almonds and cranberries.Bermuda Spinach SaladDee, allrecipes.com6 eggs1/2 pound bacon2 pounds spinach, rinsed and chopped2-3/4 ounces croutons1/4 cup sliced fresh mushrooms1 onion, chopped2/3 cup white sugar1 teaspoon salt1 cup vegetable oil1/3 cup cider vinegar1/2 teaspoon ground black pepper1 teaspoon celery seed1 tablespoon prepared Dijon-style mustard Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, and cool. Once cool, peel and chop. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. Prepare the dressing in a blender by combining the onion, sugar, salt, oil, vinegar, pepper, celery seed and Dijon mustard. Blend until smooth. In a large salad bowl, combine the eggs, bacon, spinach, croutons and mushrooms. Toss to mix. Pour enough dressing over salad to lightly coat. Toss and serve.Spicy Chicken Caesar Pastaallspicyrecipes.com1 pound boneless skinless chicken breast4 cups rotini pasta, cooked according to package1 teaspoon salt and pepper1-1/2 teaspoons Italian seasoning2 jalapeno peppers, seeded and diced into small bits1/2 cup Caesar dressing1 tablespoon vegetable oil Heat vegetable oil in medium skillet with medium heat, cook chicken (turning frequently) in oil and sprinkle with Italian seasoning, and salt and pepper. Cook chicken until internal temperature reaches 165 degrees. In a large bowl, mix together the pasta and Caesar dressing until pasta is well coated. Add cooked chicken and jalapeno peppers, toss. Serve immediately or refrigerate until cold and serve cold.Enjoy!Indian Beef Patties withCucumber-Yogurt Saucefitnessmagazine.com1/2 cup plain low-fat yogurt1/3 cup chopped, seeded cucumber1/4 cup finely chopped onion2 tablespoons finely chopped, seeded fresh jalapeno pepper1 tablespoon snipped fresh mint1/2 teaspoon ground cumin1 garlic clove, minced1/4 teaspoon salt8 ounces lean ground beefCooking sprayIndian flatbread (optional) In a small bowl, stir together yogurt and cucumber. Cover and place in refrigerator. In a medium bowl, combine onion, jalapeno, mint, cumin, garlic, and salt. Add ground beef; mix well. Form meat mixture into two 3/4-inch-thick patties. Lightly coat a grill pan with cooking spray. Place patties in pan over medium heat. Cook 14 to 18 minutes, or until done, turning once. If desired, serve the patties on flatbread; top with yogurt sauce. Makes 2 servings The COOK OF THE WEEK 3rd Edition Cookbook is available. Cost per copy is $10.70, plus $4.80 shipping/handling. Order a copy today by sending a check or money order, along with name and shipping address, to: Humboldt Independent, 512 Sumner Ave., Humboldt, IA 50548.