Thursday, January 29, 2009
Recipes
January 25, 2009
By CONNIE FLORES For The Courier-News
When it comes to dip ingredients, some say tomato, some say avocado, while others say artichoke.
Growing up surrounded by many ethnic groups, my taste buds dance to a little bit of everything -- from salsa to white bean and artichoke dip. With Super Bowl Sunday fast approaching, I cajoled my mother-in-law, Mama Maria Perez, to share her widely coveted traditional recipes for fresh homemade Mexican dips: salsa, guacamole and pico de gallo.
Joining us in my St. Charles kitchen was certified nutritionist Judeth Brown, owner of Health Plus! in Elgin. Brown shared her favorite white bean and artichoke dip recipe as well as educated us on the nutritious benefits of each dip.
Nancy Rodriguez, registered dietitian of Edward Hospital in Naperville, weighed in by phone.
Making each dip fresh means I know what goes into each bite, and I won't have to worry about hydrogenated oils and fillers from processed foods. Now that's a reason to double-dip.
And because these dips are both amazingly good and good for you, disposable compartmentalized plates for guests would be ideal so everyone can spread the health.
So no matter what team you and your guests are rooting for, these dips will add a kick to any Super Bowl gathering, without breaking any New Year's resolutions.
Salsa
This salsa recipe has just enough kick without sending me running for the sink.
Makes 4 appetizer servings 4 medium tomatoes
1 jalapeno pepper, stem removed
3 cloves of garlic, peeled and smashed for blender
Salt to taste (we used about 1 teaspoon)
Using a dry sauce pan, heat the tomatoes and jalapeno on the stove top, turning until the skin is softened or lightly blackened.
Slice tomatoes and jalapeno into quarters. Combine all fresh ingredients in the blender and puree. Add salt to taste.
"Tomatoes in general are an excellent source of vitamin C and also contain vitamins A and B complex," said Judeth Brown. "Tomatoes also have lycopene, and lycopene is even higher in cooked tomatoes than in raw. Lycopene is a good antioxidant for the immune system and reproduction organs. Also, jalapenos help to alleviate mucus and stimulate digestion and are high in antioxidant vitamins A and C."
Not to mention, during winter months, the garlic in salsa tag teams with the lycopene in tomatoes to boost the immune system.
Original Guacamole
Guacamole is a great topping for your favorite brand of tortilla chip. My personal favorite is El Milagro Tortilla Chips, which were approved and preferred by dietitian Nancy Rodriguez. Not only is this chip deliciously crunchy, it is all-natural, has no preservatives, artificial coloring or additives. El Milagro Tortilla Chips can be found in the Mexican food aisle of most grocery stores.
Makes 4 appetizer servings 4 avocados, cored and mashed
½ jalapeno pepper, minced and seeded
1 teaspoon fresh lime juice
Salt to taste Mash the avocados in a large bowl. Add the minced jalapeno pepper. Add lime juice and salt to taste. Mix with a spoon.
Both Brown and Rodriguez highly recommend this dip to add avocados to your diet.
"Avocados have high amounts of essential fatty acids. All of the combinations of nutrients in avocados help to absorb other nutrients in food. It is great not only as a snack food but also as a side entree for rice," Brown said.
"Avocados are loaded with nutrition," said Rodriguez. "Some people are afraid to include avocados in their diets because avocados are high in fat, but it is high in the healthy monounsaturated fat. So it's beneficial for the heart. And if you like avocados, you might have one more scoop and then another, but it is more filling so that you won't necessarily have much more room to be eating a ton more food."
Pico de Gallo
Pico de gallo is a less spicy dip that has just about the same ingredients as salsa with the addition of avocado and onion. And instead of being blended, ingredients are sliced, diced and tossed together. There are many variations, but Mama Maria's version is an original, wholesome version that would make a great topping for corn tostadas.
Makes 4 appetizer servings 2 firm but ripe avocados, peeled, pitted and diced
Yellow onion, diced ¼ inch
4 medium tomatoes, diced
1/3 cup fresh cilantro, chopped
½ lime freshly squeezed for juice
½ teaspoon salt (to taste)
1 jalapeno, seeded and minced Combine all fresh ingredients in a large bowl. Toss gently. Spoon into dip bowl and serve.
"With cilantro, you have a great source of phytochemicals and antioxidants," said Brown. "Cilantro also helps with detoxification. Tomato, garlic, cilantro, onion and jalapeno, all of these food sources synergistically work together to help the body with detoxifying, healing, digestion, improving skin tone and boosting our immune system.
Both nutrition experts expressed the importance of eating fruits and vegetables from all the color groups.
"The cool thing with these dips is that you have so many different color groups represented, and as we learn more about the benefits of fruits and vegetables, we've learned that there's a lot to be said for colors," said Rodriguez.
White Bean and Artichoke Dip
Makes 4 appetizer servings 2 cloves of garlic, minced
1 teaspoon dried rosemary, finely chopped
3 teaspoons fresh lemon juice
2 cans (15.5 ounces) white beans, drained and rinsed
1 can artichokes (14 ounces), drained and rinsed
Place garlic and rosemary in a food processor or blender. Add lemon juice and blend. Add beans and artichoke hearts and puree until smooth, stopping the machine a few times to scrape down the sides. Add salt and pepper to taste. Serve with carrots and celery sticks, or spread on pita bread.
"Like beans, artichokes are low in calories and high in fiber. Artichokes have great detoxing properties and assist with relationship of the liver and gallbladder. It is high in minerals, which assist with balancing electromagnetic energy. Canned artichokes take less preparation and are just as healthy if drained and rinsed. Also, rosemary has a long history of being a memory enhancing herb," explained Brown.
"Beans are a powerhouse of nutrition," said Rodriguez. "Beans are a great source of fiber and protein, which also makes it a great alternative to meat. It's packed with vitamins, nutrients and antioxidants."
So there you have it. Getting together to watch football players tackle each other is even more appetizing when we know that our boyfriends and husbands won't fumble on their New Year's resolutions.
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