Katie Abbott – Food & Nutrition Magazine

The Many Redeeming Qualities of Rosemary

Katie Abbott — Tue, 02 May 2017 00:31:47 +0000

The diverse, culinary herb rosemary is a popular, year-round ingredient that adds a pleasing fragrance to its environment and a savory flavor when used in cooking.

Rosmarinus officinalis is an aromatic evergreen shrub and a member of the mint family (Lamiaceae). The genus name, Rosmarinus, is derived from the Latin word meaning “dew of the sea,” which is fitting due to its light blue flowers and preference for coastal areas. Rosemary is native to the Mediterranean region, but also grows well in many regions of the United States.

Traditionally, this herb has been used in Mediterranean cooking for both flavor and food preservation. Most traditional food in any culture has an inherent wisdom about it that goes beyond flavor toward health. Today we know that the phytochemical found in rosemary, rosmarinic acid, has several interesting biological properties such as acting as an antibacterial, anti-inflammatory and antioxidant. Multiple studies have shown rosemary can inhibit food-borne pathogens such as Listeria monocytogenes, B. cereus and S. aureus.

In addition, rosemary has been the subject of some considerable research due to its antioxidant and anti-inflammatory potential. People usually think antioxidants come from foods such as fruits, vegetables, whole grains, legumes and dark chocolate, but many herbs are also highly concentrated in antioxidants, and a little bit goes a long way. The American Institute for Cancer Research notes that herbs should be used as flavor enhancers because of their health-protective nutrients.

Here are a few ways I like to incorporate this nutrient-packed, flavorful herb:

Add chopped, fresh rosemary to omelets and frittatas.
Put a 3 to 5-inch sprig of rosemary in a pot of soup. Remove before serving.
Create flavored water by adding a 2-inch sprig of rosemary to lemon water (my absolute favorite!).
When making fresh hummus add a couple tablespoons of fresh rosemary to the food processor.
Add fresh, chopped rosemary to salad dressings or marinades.
When roasting root vegetables, add a few sprigs on top and bake.

When selecting fresh rosemary, choose dark green leaves that are free of yellow or dark spots. Wash the herb well, pat dry and store in the refrigerator in a slightly damp cloth.

You can also grow this delightful herb yourself. I have a hearty rosemary bush growing in my back yard. Living a few blocks from the Atlantic Ocean, my rosemary thrives. I clip sprigs to brighten either a bouquet or to enhance a dish. This addition not only heightens mouthwatering flavor, but also enriches the food with more nutrition.

Is Caffeinated Tea Growing in Your Backyard?

Katie Abbott — Wed, 28 Sep 2016 18:15:50 +0000

You probably know tea is grown in distant lands: China, Japan, India and Africa. However, did you know that there might actually be tea growing in your own backyard?

Yaupon is an evergreen holly shrub that is native to the coastal region of Virginia and grows along the coast down to Florida, west to the eastern side of Texas and spreads north to the Ouachita Mountain region of Arkansas. Check out this map from the U.S. Geological Survey to see specifically where yaupon grows.

A relative to the popular South American yerba mate tea, yaupon is the only known leaf in North America to contain caffeine. Yaupon's caffeine content varies based on how it is grown and processed, but it is generally similar to that of green tea or yerba mate.

In 1789, yaupon was given the ill-fated scientific name of Ilex vomitoria, due to its usage in Native American purging rituals. Although its scientific name makes the plant sound unappetizing, current studies have shown no such emetic effect from yaupon leaves. More than 3,000 science-based studies have investigated the health benefits of drinking various teas. Yaupon not only has been shown to have anti-inflammatory properties, it also contains theobromine, chlorogenic acid and coumaric acid.

Foraging for Yaupon

Before foraging for any foods, speak with an expert in foraging in your area. Identifying yaupon shrubs can be simple. Yaupon is a large shrub or understory tree, which means it likes to grow under taller trees. The glossy green leaves grow alternatively on the branch and have round-toothed edges. They can be found growing in maritime forests, along forest edges and dunes, and in swamps.

Yaupon is a dioecious plant, meaning there are male and female shrubs (both can be used to make tea). Only the female plants produce berries that ripen in the late fall to small, shiny red drupes. Yaupon leaves can be harvested year-round to make tea.

Roasting and Brewing Yaupon

I prefer to roast the leaves before making them into tea. It makes for a smokier flavor, similar to yerba mate. After steeping, yaupon tea is full-bodied, refreshing and without the bitterness of yerba mate. Yaupon tastes like a mixture of black tea and yerba mate.

To Roast

Wash and dry leaves. Lay leaves flat on a baking sheet.
Roast at 200°F for 30 minutes until leaves darken and become dry and crumbly.
Use a coffee grinder, food processor or your hands to crumble the roasted leaves. Store tea in an air-tight container.

To Brew

Measure 1 tablespoon of roasted, crumbled leaves into a brew basket, infuser or mesh tea bag.
Place tea into 8 ounces of just-boiled hot water. Steep for 5 to 7 minutes. Remove leaves and enjoy.

Brazil Nut Milk’s Selenium Benefit

Katie Abbott — Thu, 18 Jun 2015 18:11:00 +0000

Non-dairy alternatives to cow’s milk are all the rage. There are a variety of reasons for this — dairy allergies, intolerances, sensitivities and lactose intolerance, and more people identifying as vegan and environmentalist.

While non-dairy milks made from soy, almond, hemp and rice are increasingly common, a lesser-known variety can be made from Brazil nuts. While not typically found in stores, Brazil nut milk is easy to make at home and actually tastes creamier and richer than other dairy alternatives.

Plus, its health benefits are outstanding. Depending on the size, one Brazil nut contains about 68 to 91 micrograms of selenium. Selenium not only acts as a powerful antioxidant, it also promotes a strong immune system and may support healthy thyroid function. Selenium may also help prevent or slow the progression of cancer, but more research is needed.

We only need a small amount of selenium a day. The Recommended Dietary Allowance (RDA) of selenium for adults is 55 micrograms with 400 micrograms being the Tolerable Upper Intake. According to the National Institutes of Health, high levels of selenium in the body over a long period of time could cause garlic odor to breath, metallic taste in the mouth, hair and nail loss, rashes, fatigue or diarrhea.

It is important not to eat Brazil nuts like they are peanuts. One to three Brazil nuts is plenty. Additionally, think of Brazil nut milk as diluted Brazil nuts with some of the selenium discarded with the pulp.

Vanilla-Flavored Brazil Nut Milk

Recipe by Katie Abbott, MS, RDN

Ingredients

2 cups Brazil nuts
1 vanilla bean pod
2 dates
4 cups filtered water
1 pinch of sea salt

Directions

Soak Brazil nuts and vanilla bean pod in a bowl of water for 8 hours or overnight.
Drain Brazil nuts and vanilla bean pod. Discard water and rinse well. Add Brazil nuts, vanilla bean pod, dates, 4 cups filtered water and sea salt to a blender. Blend on a high speed for about 1 minute.
Place a nut milk bag in a pitcher or over a bowl. Pour contents of the blender into the nut milk bag. Squeeze nut milk bag to extract more milky liquid until pulp is dry. Discard the pulp.
Store Brazil nut milk in the refrigerator in a covered glass container for up to 5 days. A serving of Brazil nut milk is about 5 to 8 ounces, depending on how much milk is extracted from the pulp.

Cooking Note

A nut milk bag is a fine mesh strainer which has been shaped into a bag-like form. It is used to remove the pulp or fiber from a blended mixture such as when nut milks are being made. Simply pour the contents of the blender into a nut milk bag, which is held over a bowl or pitcher. The fluid will flow out of the nut milk bag while the pulp remains caught in the mesh. This tool will help make nut milk smoother.
Check the bulk foods section of health food stores for Brazil nuts.
This recipe makes a very creamy product with the consistency of full-fat milk rather than fat-free milk. If you prefer a thinner consistency, add an extra cup of water.