• Shell the beans by opening the pod at the seam (if you snap off the end it’s easier to split along the seam).
• Remove beans from the pod.
• Add shelled beans to a few cups of boiling water and cook for 4-5 minutes. Drain and plunge beans into an ice bath. Drain from ice bath when cool enough to touch.
• Remove the tough outer skins from beans by gently pinching the bean and sliding the bean out of the skin. Discard skins.

Chicken Thighs and Fava Beans with Saffron Couscous

The longest part about preparing this dish is getting the favas ready – but you can do that while you watch TV…or have the kids do it for you! Recipe adapted from La Cucina Italiana magazine. Serves 4.

Ingredients:

• 4 Sigona’s Fresh Press organic Sicilian Nocellara extra virgin olive oil, divided
• 1 large shallot, thinly sliced
• 1 1/2 pounds boneless, skinless chicken thighs, cut into 1 1/4-inch cubes
• Fine sea salt and black pepper
• Flour, for dredging
• 1 1/4 cups shelled fresh fava beans, about 2 1/8 pounds in pods (see note below about shelling and prepping favas)
• 2 cups vegetable broth, divided
• Scant 1/2 tsp coarsely crumbled saffron threads
• 1 cup couscous

Shelling & Preparing Fresh Fava Beans

• Open pod at the seam (if you snap off the end it’s easier to split along the seam) and remove beans from the pod.
• Add beans to boiling water and cook for 4-5 minutes.
• Drain and plunge beans into an ice bath. Drain from ice bath when cool enough to touch.
• Remove the tough outer skins from beans by gently pinching the bean and sliding the bean out of the skin. Discard skins.

Directions: In a large skillet with lid, heat 3 TBL oil over medium-high heat. Add shallot, reduce heat to medium and cook, stirring occasionally, until softened, about 6-8 minutes. Meanwhile, pat chicken dry and season with about 1/2 tsp salt and some pepper. Dredge in flour, knocking off excess.

Using a slotted spoon, transfer shallot to a small bowl. Add chicken to pan, a few pieces at a time; lightly brown chicken, 2 minutes. Return shallot and any chicken that was rotated out to the pan; add favas and 1/2 cup broth. Reduce heat to medium-low. Gently simmer, covered, until chicken is cooked through, 10 to 12 minutes, then remove from heat. Adjust seasoning; cover to keep warm.

For the couscous: In a medium saucepan, combine remaining TBL oil, remaining 1 1/2 cups broth, saffron and generous pinch salt; bring just to a boil, then stir in couscous. Cover and remove from heat; let stand 10 minutes, then fluff with a fork. Serve chicken and favas over couscous.

Fava Bean Bruschetta

Once you have the fava beans out of their pods, boiled and shelled, this recipe comes together in a matter of minutes. It’s great as a crowd pleaser and is just as perfect when simply paired with a glass of wine for those moments you finally get to catch up on your DVR’d favs. Check out the video below to see how easy it comes together. Recipe by Carmelo Sigona. Watch him cook this dish on our YouTube channel!

Click here to view the embedded video.

For the topping:

• 1 1/2 cups cooked & shelled fava beans, about 3 lbs. of in-pod beans (see note below for shelling and prepping)
• 1/2 tsp lemon zest
• 1 TBL lemon Juice
• 2 TBL Sigona’s Fresh Press organic Sicilian Nocellara extra virgin olive oil
• 3 cloves fresh garlic, crushed and sautéed just slightly in 1 tsp. Sigona’s olive oil, about 30 seconds
• 2 TBL broth, chicken or vegetable
• Salt and pepper, to taste
• 1 sweet baguette

Garnish:

• 1/2 a Red Fresno pepper, seeded and finely diced
• 1/3 cup micro greens
• Freshly grated Pecorino cheese
• Sigona’s Fresh Press extra virgin olive oil, for drizzling

Shelling & Preparing Fresh Fava Beans

• Open pod at the seam (if you snap off the end it’s easier to split along the seam) and remove beans from the pod.
• Add beans to boiling water and cook for 4-5 minutes.
• Drain and plunge beans into an ice bath. Drain from ice bath when cool enough to touch.
• Remove the tough outer skins from beans by gently pinching the bean and sliding the bean out of the skin. Discard skins.

Directions for the spread: Shell favas from their large pods and place in boiling water for 4-6 minutes. Remove and let cool down or place into an ice bath. Remove inner bean from its outer layer and discard outer layer.

Place all ingredients in a blender, season and blend. Check seasoning, adjust as necessary.

Directions for the bread: For the bread I like using a sweet baguette – prepare at least 8 slices or more, cut on the diagonal.

Brush both sides of the bread with olive oil. You can put these in the oven to broil but I recommend using a stovetop grill. Grill both sides just slightly on a medium high heat, just about 1 min per side. This makes the bread crispy on the outside and chewy on the inside…perfect for your bruschetta. Remove from the grill and season with a bit of salt.

Plate & Serve: Spread a bit of the fava mix on each bread slice. Garnish with freshly grated Pecorino cheese, a little finely chopped Red Fresno pepper and a pinch of micro greens. Complete plating with a light drizzle of oil.

Fresh, Local Fava Beans & Crispy Pancetta Salad with a Pea, Pecorino & Mint Dressing

Luisa Ormonde, a Sigona’s Preferred Customer, submitted the following recipe for this really simple yet tasty dish for fava beans (in season now!) that she spices up with peas, almonds, pancetta and more. Luisa, who is also a private chef in San Carlos, likes to use young peas and broad beans/favas when they’re in season; if you can’t find them, she suggests using edamame instead!

Ingredients:

• 4 lbs. broad/fava beans, in their pods (makes about 4 cups peeled beans)
• 2 c. fresh English peas
• 6 slices pancetta, chopped (or you can use 8 slices of applewood-smoked bacon)
• Handful of slivered almonds, toasted
• 1/2 c. mixture of both Pecorino and Parmesan cheese, grated
• Handful of fresh mint, leaves picked
• 8 TBL Sigona’s Fresh Press organic Sicilian Nocellara extra virgin olive oil
• Juice of 1 or 2 lemons
• Sea salt and freshly ground black pepper, to taste

Directions: Prepare the beans and peas by shelling them and preparing them as follows.

To prepare the beans, first prepare an ice bath in a medium bowl. Set aside. Bring a few cups of water to a boil and add shelled peas and fava beans for 2 minutes. Drain and plunge boiled beans into the ice bath. Once cool to the touch, drain. Remove the outer skin of the fava beans by gently pinch the bean and slide out of the skin. Discard the skin. The peas are fine as is.

Place bacon on a baking tray, with the almonds spread out next to it. Place in a 475 degree oven, keeping an eye on the almonds to make sure they don’t color too much. The bacon should crisp in the same amount of time needed to toast the almonds, but simply remove one or the other if it is getting too far ahead.

To the bowl of beans and peas, add olive oil and 4-5 TBL of lemon juice, to taste. Add cheese and mint. Toss and season to taste − it should have an amazing flavor of sweet peas, tangy lemon, fragrant mint and a softness and roundness from the cheese. A balance is good, but you should also trust your own personal judgment.

Divide on plates. Sprinkle the bacon over and serve.

Summer Succotash with Fresh, Local Fava Beans

This would be a delicious relish-like topping for grilled local salmon. The fresh, crisp vegetables and gorgeous colors of this dish will add a summery note to your next barbecue. Recipe adapted from Earthbound Cook. Serves 4.

Ingredients:

• 1 cup fresh, shelled fava beans (see note below for shelling and preparing)
• 2 cups fresh corn kernels, cut from the cob (about 3 ears)
• 1 1/2 cups peeled, diced cucumber
• 1 cup halved grape or cherry tomatoes
• 1/2 cup Sigona’s Fresh Press extra virgin olive oil (Mix it up! Use Sigona’s basil olive oil)
• 1/4 cup chopped fresh basil
• 1 TBL chopped fresh tarragon (optional)
• 2-4 oz. Feta or Queso Fresco (You could also use goat cheese)
• Salt and pepper, to taste

Shelling & Preparing Fresh Fava Beans

• Open pod at the seam (if you snap off the end it’s easier to split along the seam) and remove beans from the pod.
• Add beans to boiling water and cook for 4-5 minutes.
• Drain and plunge beans into an ice bath. Drain from ice bath when cool enough to touch.
• Remove the tough outer skins from beans by gently pinching the bean and sliding the bean out of the skin. Discard skins.

Directions: Place the fava beans, corn, cucumber, tomatoes, oil, basil, tarragon and cheese in a large mixing bowl. Gently fold to combine. Season with salt and pepper to taste.

9 oz. Container – $2.99

(Reg. $3.99)

Medjool Dates are one of my most favorite and healthy treats. I’m confident they’ll satisfy your sweet tooth while adding needed nutrition for your well-being; that’s a tough combination to beat!

John Sigona is the dried fruit & nut buyer for Sigona’s Farmers Markets in Palo Alto and Redwood City, Calif.

These extra fancy California Medjool dates are the very best quality available anywhere and our 9 oz. containers – while always a great deal at $3.00 for 9 oz. – are only $2.99 between May 22 – June 5. Try them yourself to see why these are the best dates on earth featuring a sweet, rich, and fudge-like flavor and consistency.

Here are some tips and helpful info for your extra fancy California Medjool Dates.

Storage:

• Will keep at room temperature very well for at least one week
• Will keep refrigerated very well for at least six weeks and in the freezer for eight months
  • Try eating them directly out of the freezer—excellent! (I love them best this way!)

Some Nutritional Facts

• High fiber: 6 grams per 3 oz. serving
• Good source of potassium, iron and copper
• Excellent source of Magnesium (10% per 3 oz. serving)
• Medjool Dates consist of 2% protein

Excellent and Healthy Alternative to Sugar or Honey. Dice and Mix with:

• Oatmeal (instead of sugar or honey)
• Cereals
• Muffins
• Cookies
• Trail mixes
• Fresh Fruit Smoothies
• Yogurts
• Cottage Cheese

Try stuffing Medjools with cheese. Just slice the date lengthwise and remove pit. Then stuff with:

• Soft goat cheese (my # 1 favorite!)
• Cream Cheese
• Milk Monterey Jack
• Sharp Cheddar
• Really, any cheese of preference, even Blue Cheeses

Dice any of the following and mix with the cheese prior to stuffing:

• Spicy jalapeno chili or any hot chili of your choice
• Granny Smith apples
• Any favorite raw nut like almonds, walnuts or pecans

Here’s one of my favorite Medjool recipes that just perfect on a warm summer day.

Vegan Date Shake

Ingredients:

• 1 cup almond milk
• 1 frozen banana cut into chunks
• 6 Medjool dates
• 1 tablespoon of organic agave nectar
• Dash of cinnamon (optional)

Directions:

Place almond milk in blender and at low speed, add dates one at a time until the they’re completely crushed. Add frozen banana chunks one at a time until you achieve the consistency you like. Add agave nectar and top with a dash of cinnamon. Serve immediately!

Geri Wohl, CNC www.bettereatingcoach.com

Considered one of the tastiest of the beans, fava beans have been consumed for over 6000 years. Although they require more preparation than most other beans, they are filled with both flavor and nutrition.

Fava beans, also known as broad beans or horse beans, were originally cultivated in the Mediterranean or Asia Minor. These green pods resemble pea pods on steroids. They also possess a powerful nutritional profile. Fava beans, like lentils, peas and other beans, are members of the legume family. Legumes are defined as plants with seedpods that split in half. Legumes have long been consumed around the world except in most Western diets. From an agricultural perspective, legumes are important nitrogen-fixers of the soil. Many traditional farmers employ nitrogen-fixing legumes in their crop rotation cycle to put important nutrients back into the soil and enhance future crops. For more about home gardening and the importance of soils, see the gardening section of my resources page http://www.bettereatingcoach.com/resources.html.

Fava beans are a great source of low-fat, vegetarian protein. Unlike animal protein, which is comprised of saturated fat, the small amount of fat in fava beans is mostly unsaturated. As protein is so important to our overall health, incorporating fava beans into your meal will give you more sustained energy during the day and help in regulating blood sugar levels. For more about the importance of protein, see my article http://www.bettereatingcoach.com/72412-benefits-of-breakfast.html. The protein in fava beans is not a complete protein; it does not possess the full array of amino acids. To obtain the remaining amino acids that the body requires to make cells, hormones, etc., one should also consume corn or brown rice.

These creamy beans are also a rich source of dietary fiber; ½ cup is about 1/6th of the DRI (dietary reference intake) for adults. As stated in previous articles, dietary fiber helps to cleanse the colon and digestive tract. It has also been shown that dietary fiber acts to escort the LDL (or “bad”) cholesterol out of our bodies; thus being supportive of our cardiovascular system. Check out my article about fiber at http://www.bettereatingcoach.com/22713-not-just-dijon.html.

Other important nutrients in fava beans are:

• Folates with vitamin B12 are vital for healthy DNA synthesis and cell division. Folate and B12 also are important for our heart health. Fava beans contain about 106% of the RDA in ½ cup (100 grams).
• Vitamins B1, B2, B3 and B6 are important components of supplying the cells with energy. They also work to help our metabolism of proteins, carbs, and fats.
• Iron, copper, manganese, calcium, potassium and magnesium are important co-factors for many body systems. Consider potassium–fava beans actually contain one of the highest amounts of potassium from a vegetable source. Potassium plays a vital role in the optimal functioning of our cells and regulation of blood pressure and heart health by assisting the transport of fluids into the cells. It directly counteracts the effects of sodium in the body.
• Phytonutrients are plant compounds that actually impart health benefits to us. They typically are antioxidants and quench free radicals that are in our bodies. The phytonutrients studied in fava beans are isoflavones and plant sterols. The plant sterols have been associated with helping to lower cholesterol levels.
• L-Dopa is found in fava beans. L-Dopa is a precursor to dopamine, one of our neurotransmitters. L-Dopa is used in the treatment of Parkinson’s disease. Studies have been done showing that consuming fava beans may help in the treatment of Parkinson’s. Three ounces (about ½ cup) of fresh beans is equivalent to between 50-100 mg of L-Dopa. Amounts of L-Dopa from fava beans vary based on their size and soil conditions. If you are eating favas for its L-Dopa nutrients, consult your doctor about your medication.

So how do you prepare these beans to eat? When purchasing, look for evenly shaped, green pods. Avoid pods that are yellow, which indicates the beans are too mature and will be dry and bitter. Once at home, they will keep refrigerated for about one week. Cut the pods along the seam. Once split, remove the beans from the shell. They will have a thick whitish skin that needs to be removed. Blanch the beans in boiling water for about one minute. Then drain and rinse under iced water to stop any further cooking. The blanching will soften the coating. Squeeze the bean from skin and prepare in your favorite dish.

Please note that fava beans contain tyramine, which is contraindicated for those on MAOIs. Also, avoid eating fava beans or inhaling the pollen from the plants if you have the hereditary ailment called favism, which causes an allergic reaction in a small segment of the population.

Otherwise, enjoy these springtime wonders! They are more labor intensive, but they are great in soups, salads and spreads.

© Geri Wohl, CNC

Choose favas with beans that fill up the pod.

- Robbie Sigona is our produce buyer. He works with local farmers and scours the market for the very best in fresh fruits and vegetables — some you won’t find anywhere else.

Quinoa Tabbouleh with Sigona’s Sicilian Nocellara Olive Oil

Quinoa, like Tabbouleh, became popular in the 70s, but has had a welcome resurgence as of late, partially due to it being gluten-free. Quinoa, a plant seed, is complete protein, boasting all nine essential amino acids, and has a pleasantly grassy, nutty flavor and is slightly crunchy when cooked. Use it like a grain or pasta, similar to how you might use bulgur wheat, the grain traditionally used in Tabbouleh.

Ingredients:

• 2-3 large tomatoes (about 12 oz.), seeded and chopped
• 1 cup quinoa, uncooked
• 1 cup chopped fresh flat-leaf parsley
• 4 green onions, chopped (all white parts and 2 inches of green tops)
• 1/2 a medium English cucumber, peeled, seeded and finely chopped
• 4 radishes, chopped
• 4 oz. Feta, crumbled (Optional. Leaving it out will make this wheat-free dish also a vegan dish)
• 1/4 cup chopped fresh mint
• 1 TBL lemon zest
• 6 TBL Sigona’s Fresh Press Sicilian Nocellara extra virgin olive oil
• Juice from 1 1/2 lemons (about 3 TBL)
• Salt and pepper
• 2 avocados (for serving, see note*)

Directions: Bring 2 cups of water to a boil in a medium sauce pan. Add the quinoa and 1/2 teaspoon of salt. Turn down the heat to medium-low, cover and cook until the quinoa is fluffy and chewy, about 20 minutes. Strain out any excess water.

Place quinoa in a large bowl and add in tomatoes, parsley, onions, cucumber, radish, Feta (if using), mint and lemon zest. Stir to combine.

In a medium bowl, combine lemon juice, salt & pepper (to taste) and olive oil. Whisk briskly to emulsify the mix. Add all but 2 TBL to the quinoa mixture and toss to combine.

*Just before serving, slice avocados and add to the remaining olive oil & lemon juice mixture. Transfer Tabbouleh to a serving bowl or large platter and arrange sliced avocados on top. Serve immediately.

Balsamic Marinated Flank Steak

The balsamic and soy in this marinade help to break town flank steak, which is a tougher cut of beef, so it is deliciously tender and flavorful once grilled. It’s best to marinate this recipe overnight to ensure the best flavor. Try it on other cuts of beef, too! Serves about 4.

Ingredients:

• 1 small shallot, minced
• 3 cloves garlic, chopped
• 1/4 cup Sigona’s Fresh Press Sicilian Nocellara extra virgin olive oil
• 1/4 cup Sigona’s traditional balsamic vinegar (Mix it up! Use Sigona’s espresso infused balsamic or honey-ginger infused balsamic)
• 1/4 cup soy sauce
• 1 TBL Dijon mustard
• 1 tsp salt
• 1/2 tsp ground black pepper
• 1 1/2 pounds flank steak

Directions: In a small mixing bowl, whisk together the shallot, garlic, olive oil, balsamic, soy sauce, Dijon, salt and pepper.

Place the steak in either a 9×13 baking dish or a large re-sealable bag. Pour on or in the marinade, coating the steak. Cover or seal, removing excess air, and marinate in the fridge for at least 2 hours or overnight.

To cook: Remove steak from the fridge for at least 30 minutes before grilling. Preheat an outdoor grill to medium-high heat. Lightly brush grill with oil.

Shake off any excess marinade from the steak and place steak on the grill. Cook for 6-8 minutes a side, turning once.

Let the meat rest about 3-5 minutes before slicing against the grain to serve.

Simple, Pan-Seared Grass-Fed Steak

There is a saying I like to remind myself of in the kitchen every once in a while: keep it simple, stupid. I find that sentiment to ring most true when it comes to steak. Just salt it, pepper it and throw it on the grill, baby! Serves 2-4. Serve with the Slow Roasted Confit of Tomatoes, Red Peppers & Sweet Red Onions (recipe follows).

Ingredients:

• 2-4 local, grass-fed steaks, such as Ribeye, New York, Filet or Flat Iron from Open Space Meats in Newman, Calif.
• Salt (Kosher would be best) and pepper
• 1-2 TBL Sigona’s Fresh Press Sicilian Nocellara extra virgin olive oil

Directions: Preheat the oven to 450 degrees F. A half-hour before cooking, remove steak from refrigerator and rub in salt and pepper. Let it sit on the counter to come to room temperature.

Heat oil in a large skillet over high heat. Add steak to the hot skillet and sear for about 2 minutes a side, flipping once.

Transfer skillet to the oven and roast for about 6-8 minutes (that’ll be for medium-rare, depending on the thickness of the steak). Remove from oven and transfer steak to a cutting board. Let it rest for 5-10 minutes before slicing/serving. Remember to cut sway from the bone, if present, and cut meat across the grain.

Slow Roasted Confit of Tomatoes, Red Peppers & Sweet Red Onions

Recipe courtesy of Veronica Foods. This confit, or tomato “jam” can be used to dress pasta, slather on crusty bread, or as an accompaniment to slow roasted meats, grilled steaks or poultry.

Ingredients:

• 1 1/2 pounds small whole sweet tomatoes, such as cherry or grape
• 1 large red onion, sliced thin
• 1 red bell pepper, sliced thin
• 8 large garlic cloves
• 1 – 2″ sprig fresh rosemary, leaves only, stem discarded (optional)
• 1/2 cup Sigona’s Fresh Press extra virgin olive oil, such as the Leccino, Frantoio or Nocellara
• 1/3 cup crisp, good quality white wine
• 1 TBL Sigona’s Traditional Balsamic
• 2 tsp sea salt or kosher salt
• Fresh ground pepper to taste

Directions: Adjust rack to middle of oven, and preheat to 300.

In a medium roasting pan (9″x13″) or a 12″ oven safe skillet, combine the tomatoes, onion, bell pepper, garlic and rosemary. Whisk the olive oil, wine and balsamic together, drizzle over the vegetables and toss to combine. Season with salt and pepper.

Place the pan on the middle rack in the oven, uncovered, and allow the vegetables to cook slowly, stirring only a few times during the process, being careful not to break the tomatoes. Slow roast for 4 – 4 1/2 hours.

Allow the mixture to cool slightly then transfer to a jar or other storage container. Top with a little more olive oil, if desired, or use right away. Will keep for about 4 days in the refrigerator.

Grilled Spring Onions

I love the sweeter flavor of spring onions! They’re a perfect side for a grilled steak. Choose spring onions that are young and tender. If overgrown, peel down the tough outer layers when prepping for the grill. Serves 4.

Ingredients:

• 4 spring onions, sliced in half lengthwise
• Sigona’s Fresh Press Sicilian Nocellara extra virgin olive oil
• Salt and freshly ground pepper, to taste

Directions: Drizzle the spring onions lightly with olive oil and season generously with salt and pepper. Place cut side down on a grill or BBQ over medium high heat and cook about 3 minutes on one side, or until char marks begin to appear. Flip the onions and cook a few more minutes. Remove from grill and serve with a steak.

Our fiddleheads just had a fantastic, but short, season; we’re currently trying to fill requests from other areas.

Looking for a great fiddlehead fern recipe? Look no further as this one below is one of my personal favorites.

Fiddlehead Ferns and Whole Wheat Pasta

This is an exquisite recipe including fiddlehead ferns, which are a hard-to-find spring favorite—fiddleheads add a touch of wildness to the overall flavor. Recipe courtesy of Emeril Lagasse.

Ingredients

• 1 pound fiddlehead ferns
• 1 pound whole wheat pasta
• 3 tablespoons Sigona’s Organic California Mission Olive Oil
• 2 green onions, thinly sliced
• 1 teaspoon red pepper flakes
• 1 tablespoon Sigona’s Black Truffle Olive Oil
• Salt and freshly ground pepper
• Grated Parmesan, for garnish

Directions

In a large pot of boiling salted water, blanch the fiddleheads until they are crisp-tender, about 3 to 5 minutes. Remove the fiddleheads from the water and shock them in a bowl of ice water (unless you are going to use them immediately).

Drop whole wheat pasta into the same pot of boiling water used for fiddleheads. Boil for 3 to 5 minutes or until al dente.

Meanwhile, in a large skillet, heat olive oil. Sauté fiddlehead ferns, green onions, and red pepper flakes for 2 minutes and lightly season. Drain pasta and add to skillet. Toss with truffle oil and salt and pepper. Divide pasta among 4 plates and garnish with grated cheese.

- Robbie Sigona is our produce buyer. He works with local farmers and scours the market for the very best in fresh fruits and vegetables — some you won’t find anywhere else.

Geri Wohl, CNC www.bettereatingcoach.com

Herbs and spices have been around since our ancestors early days. I have sometimes wondered how early humans figured out how to use certain parts of trees or plants to obtain specific benefits. Fortunately, we are the beneficiaries of their experimentation. Herbs and spices are used as flavor enhancers and home remedies; they have even been considered “medicines in smaller dosages”.

All herbs and spices originate from plants. They are classified based on the part of the plant from where they come. Herbs are the leafy part of the plant. They can be used either fresh or dried. Herbs are found wherever plants grow around the world. Spices, on the other hand, emanate from all other parts of the plant, including seeds, bark, roots and fruit. Spices are commonly dried and typically come from the Far East or the tropics. Some herbs and spices are even from the same plant. For example, cilantro, an herb, is the leaf and coriander, a spice, is the seed of the same plant. They exhibit varied flavors and are used differently in food preparation.

Spices and herbs are wonderful additions to the meals we create enhancing the flavor. Changing spices can result in an entirely different dish. We can even reduce our intake of salt, especially those needing heart-healthy foods, by flavoring with herbs or spices instead. This addition of flavor may also result in lower fat and sugar consumed in our foods. Keep in mind that spices are generally stronger than herbs so less is needed.

Spices are also being studied for their anti-inflammatory properties. As many diseases are inflammatory in nature, reducing inflammation is quite important. Spices may also help boost our metabolism, assist in calorie control and improve our overall diet. One spice, cinnamon, is known to support blood sugar regulation. Most spices are low in calories and high in B vitamins and trace minerals. They have even been found to possess anti-microbial properties.

In addition to the above properties, herbs and spices increase our intake of important antioxidants. For example, one teaspoon of ground cinnamon has an equivalent level of antioxidants as ½ cup blueberries or one cup of pomegranate juice. A food’s ORAC score measures the antioxidant potential of foods. Developed by the National Institutes of Health (NIH), ORAC (oxygen radical absorbance capacity) measures a food’s units of antioxidants. The USDA recommends that we consume a minimum of 3000-5000 units per day. Soil conditions, processing and species variety can affect these values. Diets high in ORAC scores are associated with decreased disease risk. For a listing of ORAC scores, go to http://oracvalues.com/sort/ORAC-value/. Keep in mind that these values are based on 100 grams of food. When looking at ORAC spice values, the quantity typically used is nowhere close to 100 grams. For more about antioxidants, see my article http://www.bettereatingcoach.com/7912-a-peach-a-day.html.

So what’s the best way to have spices and herbs in our diet? Freshly harvested herbs will give the maximum benefit of antioxidants and other nutrients. For instance, fresh garlic has 1.5 times the antioxidants as dried garlic powder. In addition, herbs typically have a variety of antioxidants all working synergistically. We can obtain more types of antioxidants by consuming a variety of herbs. Six herbs with the highest levels of antioxidants are oregano, sage, peppermint, thyme, lemon balm, and marjoram. The highest antioxidant-containing spices or dried herbs are cloves, allspice, cinnamon, rosemary, thyme and marjoram.

Growing fresh herbs is easy to do and is a great way to involve our children in appreciating what the earth provides. Ensure a sunny spot that is well drained for your herb garden. You can even grow pots of herbs on a sunny windowsill. When storing fresh herbs, loosely wrap them in a damp paper towel and then seal in a ziplock bag. They will usually keep refrigerated for about 5 days. Herbs can even be frozen to lengthen their useful life.

Sometimes, fresh herbs are not possible. During the drying process, water is removed concentrating the flavor of the herb. However, some of the antioxidants will be lost. In addition, dried herbs and spices don’t last forever. They typically lose their potency after one year. Store dried herbs and spices in a dark place away from moisture. A good way to assess whether your dried spices are still effective is using your senses. They should look, smell and taste like fresh herbs.

When cooking with herbs, heat inactivates many of their beneficial qualities. For fresh herbs, it is best to add them near the end of cooking. This is especially true for more delicate herbs like basil, dill and parsley. Heartier herbs such as thyme, rosemary and oregano can withstand a bit more heat. Dried herbs can be added earlier in the cooking process, as it takes longer for their flavors to be released. As dried herbs are more concentrated, you probably only need to use ¼- ½ teaspoon of ground dried herbs compared to 1 tablespoon of fresh herbs.

For some delicious recipes using herbs, try my thyme salmon with verde sauce at http://www.bettereatingcoach.com/recipe-spring-2013.html or chicken squash stew at http://www.bettereatingcoach.com/recipe-fall-2012.html. Experiment with some new spice combinations. You may be pleasantly surprised!

© Geri Wohl, CNC

10 oz. Container – $4.99

(Reg. $7.99)

Finally, after many of your requests, I have our incredibly excellent Fiji crystallized ginger back on our shelves. Additional great news is that we have it on super special for the next two weeks at $4.99 for a 10 oz. container.

Because of the wonderful, suburb and rare quality, our crystallized ginger is a hard-to-find item. Plus it’s just so darn good for you!

Harvested in Fiji (in the past it was Australia), it’s grown and processed by the same small family operators that we have been doing business with for the past 20 years or so.

John Sigona is the dried fruit & nut buyer for Sigona’s Farmers Markets in Palo Alto and Redwood City, Calif.

It’s harvested while very young; only the most choice area of the root is used – the center. Our ginger is not stringy, and it’s tender, soft and has great flavor. It’s recognized as the finest in the world, is masterfully dried to perfection and has absolute “off the scale” quality with a terrific balance of sweetness and a delightful pungent and spicy “kick.”

Besides snacking, use this for any recipes calling for ginger. For a tempting treat, try dipping in melted dark chocolate.

As with fresh ginger, dried ginger has many medicinal properties:

• Can help alleviate various causes of nausea
• Can help aid the digestive process
• Can help alleviate other stomach issues
• Can help alleviate colds
• Can help ease sea sickness or car sickness
• Can help with menopausal issues
• Can help ease headaches

Spicy Black Bean and Zucchini Quesadilla with Yogurt Lime Dipping Sauce

This vegetarian quesadilla is certainly not lacking in flavor or substance. The black beans add a little protein kick, while the melty cheeses present that comfort factor we could all use from time to time. Serves 1.

Ingredients:

• 1/2 medium zucchini, diced
• 2-3 TBL Traces of Life or Casa Sanchez salsa
• 1/3 – 1/2 cup canned black beans, drained and rinsed
• 2-3 ounces cheese of your choice (we recommend Monterey Jack, pepper jack, mozzarella or Sigona’s Moo-net white cheddar)
• 2 medium tortillas (about 8 inches)
• 1 TBL chopped cilantro, for sprinkling (optional)

Dipping Sauce:

• 2 TBL plain Fage Greek yogurt
• Juice and zest from 1/2 a lime
• Tapatio Salsa Picante Hot Sauce or other hot sauce (about a 1/2 tsp or so, more or less to taste)

Directions: In a small bowl, mix together the zucchini, salsa and black beans. Let the mixture sit as you prepare the dipping sauce.

Dipping sauce: In a small bowl, whisk together the yogurt, lime juice, zest and hot sauce. Easy peasy.

Heat a large nonstick skillet over medium heat. Place one tortilla in the pan and, working quickly, spread on the zucchini & bean mixture. Sprinkle on the cheese and top with the remaining tortilla. Let it cook 4-5 minutes. Using a large spatula, gently flip the quesadilla and cook an additional 4-5 minutes until lightly browned and cheese is melted.

Remove from the heat and let it sit a minute or two before slicing into fourths. Sprinkle with chopped cilantro and serve with the dipping sauce.

Chicken, Mushroom & Spinach Quesadilla

The best thing about quesadillas, well, besides the melty, gooey cheese, is that they come together in a snap. Plus, this one is good for the kids! While we’re not all about sneaking veggies into their meals, this one is sneaky nonetheless. They might not even notice the spinach under the melty cheese! Serve this with avocado salsa, recipe follows. Serves 1.

Ingredients:

• 2 TBL Traces of Life or Casa Sanchez salsa
• 2 large cremini mushrooms, sliced
• 1 cup cooked & chopped boneless, skinless chicken breast
• 1 cup baby spinach leaves
• 2 medium (8 – 10 inch) tortillas
• 1/2 – 3/4 cup shredded cheese (we recommend Monterey Jack, pepper jack or Sigona’s Moo-net white cheddar)
• Sour cream or plain Fage Greek yogurt, for dolloping/dipping

Directions: Heat a large nonstick skillet over medium heat. Place one tortilla in the pan and, working quickly, spread on the salsa and layer on the mushroom slices, cooked chicken and spinach. Sprinkle on the cheese and top with the remaining tortilla. Let it cook 4-5 minutes. Using a large spatula, gently flip the quesadilla and cook an additional 4-5 minutes until lightly browned and cheese is melted.

Let it sit for 1-2 minutes before slicing into fourths. Serve with sour cream.

Salsa Shrimp Quesadillas Topped with Sigona’s Guacamole

This is a twist on a restaurant favorite of one of our crew members. The secret to this is in the cheese – make sure you use some Cojita in your blend. It has a strong flavor, similar to Parmesan, that pairs perfectly with the shrimp. This quesadilla is best enjoyed while soaking up the evening sun from your deck. Serves 1.

Ingredients:

• 1/3 – 1/2 lb. medium shrimp, cleaned and tails removed
• 3 TBL Traces of Life or Casa Sanchez salsa
• 3-4 oz. mixed Mexican cheeses, such as Cojita (Cojita is key!), Monterey Jack, Queso Fresco and Manchego
• 2 medium (8-10 inch) tortillas
• Guacamole, for serving (recipe follows )

Directions: Combine shrimp and salsa to marinade in a bowl for about 10 minutes (while you make guacamole!).

Heat a medium skillet over medium heat. Add the shrimp and salsa mixture and cook until the shrimp are pink and cooked through, about 5-6 minutes. Remove from heat and give the shrimp a rough chop.

Heat a large nonstick skillet over medium heat. Place one tortilla in the pan and, working quickly, spread on the shrimp and salsa mixture. Sprinkle on the cheese and top with the remaining tortilla. Let it cook 4-5 minutes. Using a large spatula, gently flip the quesadilla and cook an additional 4-5 minutes until lightly browned and cheese is melted.

Allow the quesadilla to sit 1-2 minutes before slicing into fourths. Sprinkle with a little more Cojita and serve with a generous dollop of guacamole.

Sigona’s Guacamole

Some like it hot, some do not! Add as much chili pepper as you wish. Remember, the white veins and seeds are what pack a punch, so scrape them out to lower the heat. Serves a lot – have some chips ready!

Ingredients:

• 4 large, ripe avocados, removed from skin and coarsely chopped
• 1/3 cup finely diced white onion
• 1/3 cup finely diced red onion
• 2-4 Serrano chilies (or jalapenos), finely chopped (seeds removed or left depending on how hot you like your guacamole)
• 1 clove garlic, minced
• 1 tsp. salt
• 2 TBL fresh squeezed lime juice
• Fresh ground black pepper

Directions: Mix onions, Serrano chilies, garlic and salt in a medium-sized glass bowl. Add the avocados and gently stir. Pour in the lime juice and toss. Season with some black pepper to taste and that’s it! Yep – it’s that easy

Quick Avocado Salsa

“My mom and sister make this a lot when our family gets together. When we have BBQs, this salsa disappears! It’s delicious and so easy to make. It can be used as a salsa with tortilla chips or dip.” – Maria Abad, Sigona’s employee

Ingredients:

• 1 jalapeño, halved and seeded (keep the seeds in if you like your salsa to have a good kick, or add another seeded jalapeño)
• 1 garlic clove
• 1/4 cup cilantro, save a sprig for garnish
• 1 large avocado, halved, pit and skin discarded
• 4 TBL water
• 1 tsp. salt, or to taste

Directions: Add jalapeño, garlic, cilantro, avocado, water and salt in blender or food processor. Blend until all ingredients are pureed together. Pour into a bowl and add salt to taste. Garnish with a sprig of cilantro and voila! You got yourself one of the fastest, best-tasting and healthiest avocado recipes you can make — your guests will love it!

Salsa de Nopal

“This recipe is not only delicious, but also healthy. It’s loaded with amino acids, vitamins and minerals. It’s great for diabetics, too, because nopales – cactus leaves – are known to lower cholesterol levels and reduce blood glucose. When I had gestational diabetes, I would eat nopales all the time to keep my glucose level low. This recipe can be used as a side dish to accompany beef recipes, as a salsa for chips or simply as a side dish.” – Maria Abad, Sigona’s employee

Ingredients:

• 2-3 Nopal pads, diced
• 1/2 yellow onion
• 1 garlic clove
• 1 TBL Sigona’s Fresh Press extra virgin olive oil (The Sicilian Nocellara is great!)
• 1 tomato, diced
• 1/2 red onion, diced
• 1/2 Serrano pepper (or jalapeño), chopped (Like it hot? Leave the seeds in. Otherwise, scrape them out.)
• Juice of 1 Lime
• 1/2 cup of cooked black beans, rinsed (beans are optional)
• 1/4 bunch of cilantro, chopped
• Salt, to taste

Directions: Bring a large pot of salted water to boil. Add the diced nopales, the 1/2 yellow onion and garlic. Return to a boil and cook until tender (about 10-15 minutes). Strain and rinse thoroughly under cold running water to remove any leftover stickiness. Remove and discard the onion and garlic.

In a small bowl, mix together the nopales, olive oil, tomato, red onion, Serrano pepper, lime juice, black beans (optional), cilantro and salt to taste. Let salsa rest for 30 minutes for flavors to blend.

Geri Wohl, CNC www.bettereatingcoach.com

Spring is here and summer is around the corner. Maybe you have noticed a few extra pounds around the middle and are embarking on a new exercise routine. Perhaps you have decided to train for an event like a long distance swim, 1/2 marathon or century ride. What you consume and when to fuel your body are just as important as your training.

We all know that exercise requires energy. Just as gasoline fuels our cars, food fuels our bodies. When one puts in a lower grade fuel, the engine responds sub-optimally. So too, our bodies react when less nutrient dense foods are eaten. To perform at our optimal potential, we want to give ourselves the full benefit of nutrient dense foods that will provide us with the building blocks for new and stronger muscles and fuel our cells. In addition, we want our food to provide vitamins and minerals allowing our bodies to recover and become stronger.

Let’s look at how we generate and use food as fuel. The basic components of food break down into carbohydrates, proteins and fats. Carbohydrates are foods that break down into sugars. They include grains, legumes, vegetables and fruits. Some carbs are better for us than others. Foods that break down into simple sugars provide glucose to the body very quickly. Complex carbs take longer to break down into simple sugars and release sugar slowly over a longer period. Carbohydrates are absolutely essential to provide energy to the athlete. When carbs are consumed, any excess is stored in the form of glycogen in the muscles and liver. When the body needs more glucose, it signals the release of glycogen and its conversion to glucose. However, we can use up our glycogen stores and then the body requires another energy source.

When our primary energy sources, glucose and glycogen, are spent, the body will break down fat next. Fats have about double the stored energy as sugars and protein. However, fats consumed during exercise won’t benefit immediate athletic performance as they take longer to break down.

Photo credit: lululemon athletica

Finally, proteins are important in forming new muscles, hormones and enzymes. When glucose/glycogen stores and fats are consumed, the body will look for the next energy source. You may also experience “hitting the wall” or “bonking.” These feelings occur when the body has used up its energy stores and is a signal that new energy is needed. If no new energy is provided, the body will break down muscle to use as fuel. This process of catabolism is unhealthy and alternate fuel sources need to be provided.

Here are some practical suggestions for fueling ourselves for optimal performance.

Pre-workout: Eat about 1-2 hours prior to exercising to provide fuel and avoid an upset stomach. Never exercise on an empty stomach. If exercise is first thing in the morning, try to have a quick source of energy that is a mix of carbs and protein, such as a banana or apple and yogurt. For more about protein, see my article http://www.bettereatingcoach.com/72412-benefits-of-breakfast.html. Make sure that you are hydrated by drinking water throughout the day.

During exercise: Unless your workout is over 90 min., no food is required. However, hydration is essential. Drink at least 1/2 cup water for each 15 min. of exercise. If your exercise regimen is longer than 1 hour, you may need to replenish electrolytes. Instead of sugar-laden energy drinks, try coconut water. If exercise lasts longer than 90 min., consume a combination of simple and complex carbs to provide energy. Small amounts of easily digestible protein can also be consumed.

Post-workout: After exercising is an extremely important time to recover and refill your energy reserves. Have complex carbs within 30 min. after exercise to provide energy back to the cells. Equally importantly, consume protein to help in muscle repair. As the body has been stressed, eat foods rich in anti-oxidants to neutralize free radicals.

Other factors to consider in making nutrient dense food choices:

• Eat alkaline foods to help counteract acid (e.g. lactic acid) that forms in the body. An acidic environment may cause fatigue, joint pain and muscle stiffness. An alkaline body, on the other hand, is more restorative. For more about alkaline foods, see my article, http://www.bettereatingcoach.com/121112-its-good-to-be-green.html.
• Foods rich in chlorophyll assist in the detox process and help with anti-aging. Chlorophyll is also important in creating a more alkaline balance. Best sources for obtaining chlorophyll are the dark leafy greens.
• Fiber-rich foods aid in cortisol stabilization by regulating insulin. Excess cortisol inhibits the body’s restorative processes. Dietary fiber also is beneficial for digestive health.
• Flax has one of the highest levels of omega-3 fatty acids of the non-animal foods. Omega 3s are important for their anti-inflammatory properties. They also assist in the metabolism of fats.
• B vitamins are crucial components in energy production. They also play a role in the manufacture of red blood cells.
• Vitamin C supports many aspects of our health including support of adrenals for stress reduction and collagen and energy production.
• Consumption of lean proteins such as fish, chicken and legumes helps us to replenish important amino acids to create new cells in the body.

Whereas fats aren’t essential pre-workout, during exercise or post-workout, they are important components to any diet and are needed for the healthy functioning of all our cells.

Remember to avoid processed and refined foods which have been stripped of many healthy nutrients. Highly processed, sugary foods are nutrient poor and provide little nutritional value. For a nutritious breakfast, try my vegetable frittata recipe at http://www.bettereatingcoach.com/recipe-late-springearly-summer-2012.html.

Here’s to improved workouts!

(c) Geri Wohl, CNC