Recipe of The Month - September 2011
If during your cycle you experience heavier bleeding, dizziness, cold hands and feet, dry skin, dull headaches, poor memory, insomnia or just flat our run down.. then give these recipes a try! The best time to eat them is after you have completed your menses, for about 14 days. Yumm! Also, check out the list of foods that are blood building below the recipes.
Here is why...
It is said in clinical Chinese gynecological texts, that the women's menstrual cycle reflects the waxing and waning of yin and yang in the females body. Just like the moon! In addition, the menstrual cycle is divided up into four phases.. the phase relevant to eating for building blood is phase one, the post menstrual phase. This is the time after you have finished menstruating and before you ovulate. After menses a women's body is building up or replacing the yin, and blood that will eventually nourish the fetus if there is a pregnancy. If there is not a pregnancy, then the blood will be discharged later during menstruation to make way for new fresh blood for the following cycle. If you are trying for a baby, or just aiming for a symptom free cycle give these recipes a try!
Grilled Buffalo Steak with Radiccio-Beet Skewers
- 1/4 cup crumbled goat cheese, or feta cheese
- 4 teaspoons white-wine vinegar
- 3/4 teaspoon dry mustard
- 1 small shallot, minced
- 1 tablespoon minced fresh parsley
- 3/4 teaspoon kosher salt, divided
- 3/4 teaspoon freshly ground pepper, divided
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
- 2 small heads radicchio
- 1 15-ounce can baby beets, drained (the liquid can be reserved for Pickled Eggs)
- 1 pound buffalo or beef New York strip (loin) steaks, trimmed of fat and cut into 4 portions
- Preheat grill to high.
- Place cheese in a medium bowl and mash it with the back of a spoon until creamy. Add vinegar, dry mustard, shallot, parsley, 1/4 teaspoon salt and 1/4 teaspoon pepper; whisk to combine. Continue whisking and slowly drizzle in 1 tablespoon oil until blended. Set aside.
- Cut each radicchio head in half, core and quarter each half. Thread radicchio chunks and beets onto skewers. Drizzle the skewered vegetables with 1 1/2 teaspoons oil. Rub steaks with the remaining 1/2 teaspoon oil. Season the steaks and skewered vegetables with the remaining 1/2 teaspoon salt and pepper.
- Grill the steaks 3 to 4 minutes per side for medium-rare. Grill the vegetable skewers, turning frequently so the radicchio doesn't burn, until the radicchio is wilted and lightly charred, 5 to 7 minutes total. Transfer the steaks to a plate; let rest for 5 minutes. Remove the vegetables from the skewers. Serve the steaks and vegetables drizzled with the sauce.
Tips & Notes
- Meat-Buying Tips:
- Make sure that packaged meat isn't past its "sell-by" date and that there's not much moisture in the packaging.
- Touch it if possible—it should be firm and not soft.
- Look for bright red (not gray) meat. Vacuum-packed meat will be darker looking and should turn red as soon as it's exposed to air.
Per serving: 222 calories; 9 g fat ( 2 g sat , 5 g mono ); 55 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 25 g protein; 2 g fiber; 451 mg sodium; 445 mg potassium.
Nutrition Bonus: Iron (20% daily value), Zinc (16% dv).
From Eating Well
Fettuccine with Shitake Mushrooms and Basil
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic, minced
- 2 ounces shiitake mushrooms, stemmed and sliced (1 1/2 cups)
- 2 teaspoons freshly grated lemon zest
- 2 tablespoons lemon juice, juice
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper, to taste
- 8 ounces whole-wheat fettuccine, or spaghetti (see Ingredient note)
- 1/2 cup freshly grated Parmesan cheese, (1 ounce)
- 1/2 cup chopped fresh basil, divided
- Bring a large pot of lightly salted water to a boil for cooking pasta.
- Heat oil in large nonstick skillet over low heat. Add garlic and cook, stirring, until fragrant but not browned, about 1 minute. Add mushrooms and increase heat to medium-high; cook, stirring occasionally, until tender and lightly browned, 4 to 5 minutes. Stir in lemon zest, lemon juice, salt and pepper. Remove from the heat.
- Meanwhile, cook pasta, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain, reserving 1/2 cup cooking liquid.
- Add the pasta, the reserved cooking liquid, Parmesan and 1/4 cup basil to the mushrooms in the skillet; toss to coat well. Serve immediately, garnished with remaining basil.
Tips & Notes
Ingredient Note: Whole-wheat pastas are higher in fiber than white pastas. They can be found in health-food stores and some large supermarkets.
Per serving: 311 calories; 11 g fat ( 3 g sat , 6 g mono ); 9 mg cholesterol; 44 g carbohydrates; 0 g added sugars; 13 g protein; 8 g fiber; 307 mg sodium; 125 mg potassium.
Nutrition Bonus: Fiber (28% daily value), Calcium (14% dv).
From Eating Well
Beets, Spiced Quinoa and Yogurt
- 2 tablespoons extra virgin olive oil
- 2 allspice berries, ground (about 1/8 teaspoon freshly ground allspice)
- 1/4 teaspoon freshly ground nutmeg
- 1/8 teaspoon freshly ground cardamom seeds
- 3 cloves, ground (1/8 teaspoon freshly ground cloves)
- 1/2 teaspoon ground cinnamon
- 1 teaspoon freshly ground coriander seeds
- 3 cups cooked quinoa (either red or regular; 3/4 cup uncooked)
- Salt and freshly ground black pepper to taste
- 5 to 6 roasted beets, yellow, red or a combination; peeled and sliced
- 1 cup drained yogurt
- 2 garlic cloves
- 1/4 cup chopped walnuts
- Preheat the oven to 350 degrees. Oil a 2-quart baking dish or gratin. In a medium saucepan or a large, heavy skillet, heat 1 tablespoon of the olive oil, and add the spices. When they begin to sizzle, add the cooked quinoa. Stir together for one minute, and remove from the heat. Taste and adjust salt. Transfer to the baking dish, and spread in an even layer.
- Arrange the sliced beets over the quinoa. Drizzle on the remaining olive oil, cover and place in the oven for 20 minutes or until hot. Meanwhile, place the garlic in a mortar and pestle with a generous pinch of salt, and mash to a paste. Whisk or stir into the drained yogurt.
- Remove the quinoa and beets from the oven, and top with dollops of yogurt. Sprinkle with the walnuts, and serve.
Tips & Notes
Yield: Serves four to six.
Advance preparation: The cooked quinoa and the roasted beets will keep for three to four days in the refrigerator. You can assemble the casserole without the yogurt up to a day in advance. Cover tightly and refrigerate.
Nutritional information per serving (four servings): 370 calories; 15 grams fat (2 grams saturated fat); 2 milligrams cholesterol; 48 grams carbohydrates; 8 grams dietary fiber; 134 milligrams sodium (does not include salt to taste); 14 grams protein
Nutritional information per serving (six servings): 247 calories; 10 grams fat (1 gram saturated fat); 1 milligram cholesterol; 32 grams carbohydrates; 5 grams dietary fiber; 89 milligrams sodium (does not include salt to taste); 9 grams protein
Martha Rose Shulman is the author of "The Very Best of Recipes for Health."
Ginger Beef and Kale
Consider this recipe a blueprint for other stir-fries, swapping in your favorite dark, leafy greens (bok choy, Swiss chard) or quick-cooking cut of lean beef (round, sirloin).
- 1 pound filet mignon, thinly sliced
- 2 tablespoons finely grated fresh ginger
- 4 garlic cloves, minced
- 1 medium onion, grated on the small holes of a box grater (1/2 cup)
- 1/4 teaspoon smoked paprika
- 2 small dried hot red chiles, crumbled
- 1/4 teaspoon coarse salt
- 1 teaspoon extra-virgin olive oil
- 1 bunch kale (1 1/2 pounds), stems discarded, leaves cut into 3 pieces each, and rinsed well
- 1/2 cup homemade or low-sodium store-bought beef stock
- 1/2 teaspoon freshly ground pepper
- Combine beef, ginger, garlic, onion, paprika, chiles, and salt in a bowl, making sure beef is well coated.
- Heat oil in a large saute pan over medium-high heat. Add beef mixture, and cook, stirring frequently, until lightly browned, 2 to 3 minutes.
- Stir in kale, cover, and reduce heat to medium-low. Cook, stirring occasionally, until wilted and tender, 5 to 7 minutes. Uncover, and raise heat to medium-high. Add stock, and cook, stirring and scraping bottom of pan, for 1 minute. Season with pepper.
Foods that help to BUILD BLOOD:
- Meats - Chicken, beef, turkey, eggs, liver, bone marrow (try a stock with the bones in it)
- Grains - Rice, oats, millet, barley (barley and oats contain gluten)
- Beans - Lentils, black, kidney, garbanzo, aduki and pinto beans
- Veggies - Swiss chard, spinach, kale, beets, seaweed, sprouts, shitake mushrooms, alfalfa sprouts, turnip, watercress.
- Fruits - Cherries, berries, dried figs, dried apricots, prunes, grapes, mulberries
- Nuts - Almonds, black sesame seeds, pumpkin seeds
- Others - Nettle leaf, black strap molasses, parsley, blackberry, raspberry, spirulina*, kelp, barley grass*, bladderwrack*, dulse* (sea veggies)
*We carry a product called Land and Sea that contains concentrated veggies in a easily absorb-able capsule. It is enhanced with digestive aids to promote healthy gut flora as well. This is an excellent way to promote good nutrition and build blood. a 100 capsule bottle is just 22- Pick one up at your next visit, or email us and we will send one your way! firstname.lastname@example.org
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