Long before everything was blogged, print ruled
the sentences. Here’s the culinary history of Avanti & the musing of
Chef Mark Cleveland in culinary fun stuff from before any #face had been
#book-ed
March 24, 2000
June 2000 Whole Life Times Food Column
The Flavors of Nature’s Nutrients
We are so lucky to live in these days of nature’s organic
bounty available to us year round!
I wonder how many of us understand what winter meant when it
was all about a few sorrowful carrots and onions, or potatoes that had to be whittled
down to a soggy but possibly edible core.
And ironically those were the days before supplements as well. Until very recently, providing our
bodies with the wide range of nutrients necessary for optimum health was not
possible on a consistent basis.
Viva la 21st century! Science is making amazing strides in providing us with the
tools and knowledge necessary to make informed choices. And yet what we know still only tips
the iceberg.
Our Mother Nature has figured it all out for us and what
better way to supplement our supplements than by eating from the abundance of
produce and foodstuffs never before available.
To celebrate the nutrients in the flavorful foods we enjoy,
I’ve crafted four recipes that bring together a wide variety of fruits and
vegetables into one vegetarian gourmet banquet.
While the lemon lentil tofu requires a bit of work and
includes a number of ingredients, the three other recipes are elegant in their
simplicity and will require a minimum amount of effort. In fact, the entire buffet can be
prepared gleefully on just one sunny afternoon. And the rewards at party time will be well worth it. Your guests will sing your praises and everyone’s internal
organs will joyfully undulate with the symphony of nutrients (both known and
undiscovered) you’ve offered them in celebration of the healthful options that are
a gift of our time.
¡A la buena salud de todos en la primavera magnifica!
Various ingredient nutrition information for this article is
from The Nutrition Bible by Jean Anderson & Barbara Deskins, 1995
Lemon Curry Tofu & Lentils
Recipe By : Mark Cleveland
Serving Size
: 8 Preparation
Time :0:00
Categories : tofu
Amount Measure
Ingredient -- Preparation Method
--------
------------
--------------------------------
1
pound firm tofu -- cubed
3
tablespoons curry
powder
1
teaspoon
turmeric -- fresh if possible
1
tablespoon
white miso
2
tablespoons olive oil
1
tablespoon
sesame seeds
2
tablespoons sherry
black pepper
1
cup
lentils -- soaked for 30 mins
1
medium rutabaga -- thinly
sliced
1
medium pear -- thinly sliced
1
medium Granny Smith apple --
thinly sliced
1 medium
leek -- thinly sliced
2
cloves garlic
1
tablespoon
ginger
1
medium serrano pepper --
optional
1
tablespoon red
miso
1
whole grapefruit --
juiced
2
whole lemons -- juice
and zest
Toss tofu cubes w/ 1 tablespoon curry powder, turmeric,
white miso, 1 T olive oil, sherry, sesame seeds & pepper. Spread on a cookie sheet and roast at
350 for about 40 mins until golden and crispy stirring every 10 mins. Drain lentils, add cold water to cover
and a pinch of sea salt, bring to a simmer for about 10 mins until al
dente. Remove from heat. Saute leek with garlic, ginger and
serrano (if using) in remaining tablespoon of oil until just wilted and
fragrant (about 2 mins). Add
rutabaga & grapefruit juice and simmer for 3 or 4 mins until they begin to
soften. Add apples and pears,
lentils, tofu, lemon zest and toss to blend. Return to simmer and once hot, remove from heat. Wisk lemon juice with red miso and add
off heat.
Per serving: 273 Calories; 10g Fat (31% calories from
fat); 18g Protein; 33g Carbohydrate; 0mg Cholesterol; 175mg Sodium
NOTES : Use more or less curry powder to taste. Add a chopped serrano if you like your
curry HOT!
Tofu is a source of high quality protein, iron,
phosphorus, potassium & phytoestrogens. However it is low in calories and saturated fat and contains
no cholesterol.
Miso is tofu's much more flavorful cousin. Made from fermented soy beans, miso has
living cultures. Adding some off
heat at the end of cooking allows the beneficial cultures to enter the body
alive.
Cranberries, Strawberries & Sweet Taters
Recipe By : Mark Cleveland
Serving Size
: 6 Preparation
Time :0:30
Categories : Vegetables
Amount Measure Ingredient -- Preparation Method
--------
------------
--------------------------------
2
cups diced sweet
potato -- about 1 med/large
2/3 cup
sun-dried cranberries
1
pint strawberries
-- quartered
1
1/2 cups green tea
2
teaspoons
peanut oil -- optional
1/2 teaspoon garam masala
1
tablespoon
white miso
1
medium tangerine -- juice, add
at end
Soak dried cranberries in green tea for about 10 mins to
plump while preparing other ingredients.
Peel and cube tater into about 1 inch dice. Quarter strawberries.
Bring cranberries, tea, taters, oil and garam masala to a simmer covered
and cook until tender (about 10 mins).
Wisk miso and tangerine juice.
When potatoes are tender remove cover and remove pan from heat. Allow to cool for 5 mins. Stir in strawberries and miso
mixture.
Per serving: 98 Calories; 2g Fat (17% calories from
fat); 2g Protein; 19g Carbohydrate; 0mg Cholesterol; 120mg Sodium
NOTES : This not overly sweet mix of fruits and sweet
taters is a zesty side dish, not a dessert.
Cranberries -- a native American fruit related to the
blueberry -- are loaded with vitamin C, as well as a nutrient that blocks
bacteria from clinging to urinary tract walls. Fundamentally tart, when sun-dried they require less added
sugar.
Low in calories despite their sweetness, sweet potatoes
are loaded with potassium & vitamin C, and have a fair amount of fiber as
well.
"Doubtless God could have made a better berry, but
doubtless God never did" wrote William Butler in 1600. Low in calories and sodium strawberries
are an excellent source of both vitamin C and potassium.
Trinity Mustard Greens
Recipe By : Mark Cleveland
Serving Size
: 4 Preparation
Time :0:30
Categories : Vegetables
Amount Measure
Ingredient -- Preparation Method
--------
------------
--------------------------------
6
cups mustard
greens -- about 1large bunch
1
clove garlic -- minced
1
teaspoon
ginger -- minced
1
medium shallot -- ring slices
1
tablespoon
olive oil
1
tablespoon soy
sauce
1/4 cup dry
vermouth, water or herbal tea
Saute the trinity roots in oil on med heat until
fragrant, about 3 mins. Add
mustard greens, then soy sauce and vermouth, water or tea, cover and steam for
about 3 more mins, stirring twice.
The greens should be crisp tender and bright green.
Per serving: 77 Calories; 4g Fat (47% calories from
fat); 3g Protein; 6g Carbohydrate; 0mg Cholesterol; 280mg Sodium
NOTES : This recipe is so simple and delicious,
hopefully everyone will give it a try.
Mustard greens are loaded with beta-carotene, vitamin C,
calcium, pottasium, various sulfurous compounds which may reduce cancer risk as
well as lutein. The benefits of
lutein are numerous and still being discovered. Mustard greens are one of several leafy greens that are
reputed to reverse the affects of macular degeneration.
Members of the lily family, shallots contain allicin
& sulforaphane that may lower the risk of certain cancers.
The amazing powerhouse ginger is a natural
anti-inflamitory, has natural preservative powers and has been used for
centuries to improve digestion and ward off sickness.
Garlic, well known to many ancient peoples, is reputed
to have anti cancer and anti viral properties, lower blood sugar and
cholesterol levels, boost the immune system and increase stamina. Lightly cooked (not burned) garlic does
not result in garlic breath.
Apple & Pear Compote
Recipe By : Mark Cleveland
Serving Size
: 6 Preparation
Time :0:30
Categories : Desserts
Amount Measure
Ingredient -- Preparation Method
--------
------------
--------------------------------
1 whole
Granny Smith apple -- sliced or cubed
1
whole fuji apple
1
whole gala apple
2
whole red pears
1/2 cup
walnuts
1/2 cup
raisins
10 ounces
raspberry fruit spread
cinnamon
5
whole cloves
2
tablespoons port wine
-- optional
1/2 cup herbal
tea
Combine all ingredients in heavy bottom pan. Bring to a simmer on med low heat. Let simmer for about 5 mins until fruit
is just tender. Remove from heat
and allow to cool for about 5 mins before serving.
Per serving: 178 Calories; 3g Fat (15% calories from
fat); 2g Protein; 39g Carbohydrate; 0mg Cholesterol; 16mg Sodium
NOTES : Choose your favorite herbal tea like
ginger/mint, spice, licorice, lemon spice, etc.
Since all apples are nutritious, why not include a
variety in your diet.
Slightly less nutritious than apples, pears have more
fiber. So pairing them in this
compote makes good nutritional
sense.
Walnuts are a good source of omega 3 fatty acids and may
lower cholesterol.
Raisins
offer fiber and potassium and raspberries provide vitamin C, vitamin A and
phosphorus.
Eating Healthy & Delicious is a Win Win Win
Situation!
Eat, Live & Party Well
Blog post by Chef Mark Cleveland
Avanti is the longstanding leader in organic,
sustainable, local, flavorful cuisine in Orange County, CA.
Meaning 'forward' in Italian, Avanti Natural is a culinary
philosophy that integrates the best of traditional European and Asian healthful
eating with the latest nutritional information for optimum health.
Our successful restaurant Avanti Café was located on
17th St in Costa Mesa from 2005 through 2014. Follow us on social media to see what
is new and in store for Avanti in our culinary futures.
At Avanti Natural, we believe that you don't have to
sacrifice taste to eat healthy; you can Eat Well & Live Well
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