Super Healthy5 Valley chefs share their best recipes

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2012

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AZ | SUPERFOODS 2012 1

EDITOR STACY SULLIVAN 〉〉 PHOTOS BY MICHAEL McNAMARA ART DIRECTION ANDREA HESER 〉〉 FOOD STYLING ANDREA HESER & JILL McNAMARA

THESE 10 FOODS TASTE GREAT AND ADD A MEGA DOSE OF GOOD STUFF TO YOUR DIET BY KAREN FERNAU

〉〉 SOME FOODS REALLY ARE super healthy.

Salmon safeguards the heart. Avocados

lower cholesterol. Berries are loaded with antioxidants that fight cancer. It's not that certain fruits, vegetables, nuts, tea and fish haven't always been good for you, but credible scientific research now shows that a handful of these foods provide health benefits beyond basic nutrition.

These so-called “superfoods” strengthen our immune systems and prevent and combat diseases.

Their only caveat: Superfoods work best when folded into a healthful diet.

The good news is that super-healthy foods can be as tasty as they are good for you. As proof, five Valley

“superfoodies” share recipes for 10 super-healthy foods.

Oats and Raspberries

Pancakes. Recipe on

Page 2.

The superheroes of nutrıtion

AZ | SUPERFOODS 20122

breakfast

Almond-Crusted French Toast With Blueberry SauceEhren Litzenberger of BLD RestaurantMAKES 4 SERVINGS

2 pints fresh or frozen blueberries1 cup finely ground roasted almonds3 large eggs½ cup vanilla yogurt½ cup milk3 tablespoons butter12 slices brioche or challah bread

〉〉 FOR THE BLUEBERRY SAUCE Place

blueberries in a medium saucepan over medium heat. Cook 10 minutes, stirring frequently and mashing into a sauce consistency. Set aside.

FOR THE FRENCH TOAST Place ground almonds in a large, shallow bowl. In a separate, medium bowl, whisk the eggs, yogurt and milk until well blended. Heat a large skillet or griddle over medium. Working in batches and using about ½ tablespoon butter for every 2 bread slices, heat butter in skillet until melted and foamy. Dip each bread slice into egg mixture, then into ground almonds. Place on skillet and cook until lightly browned on both sides, approximately 2 ½ to 3

Oats and Raspberries PancakesEhren Litzenberger of BLD RestaurantMAKES 12 SERVINGS

8 eggs4 cups buttermilk2 cups plain yogurt2 sticks butter (melted and cooled, but still liquid)4 cups all-purpose flour2 tablespoons baking powder2 tablespoons baking soda2 teaspoons kosher salt¼ cup sugar2 cups rolled oats1 pint fresh raspberries

〉〉 Whisk together eggs, buttermilk, yogurt

and butter. In a separate bowl, stir together flour, baking powder, baking soda, salt, sugar and oats. Add dry ingredients to wet ingredients and whisk until smooth. Fold in raspberries. Cook pancakes on a large, non-stick pan or griddle over medium heat until done.

APPROXIMATE VALUES PER

SERVING: 442 CALORIES, 22 G

FAT, 174 MG CHOLESTEROL, 15 G

PROTEIN, 46 G CARBOHYDRATES,

3 G FIBER, 1,088 MG SODIUM, 45

PERCENT CALORIES FROM FAT.

minutes per side. Serve warm with the blueberry sauce.

APPROXIMATE VALUES PER SERVING:

887 CALORIES, 55 G FAT, 331 MG

CHOLESTEROL, 22 MG PROTEIN, 76 G

CARBOHYDRATES, 6 G FIBER, 591 MG

SODIUM, 56 PERCENT CALORIES

FROM FAT.

WHAT MAKES THEM A SUPERFOOD?Oats: This potent whole grain helps prevent heart disease by reducing bad cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23 percent.

Berries: Whether blue, black or red, their abundant antioxidants protect cells from damage that can lead to cancer and premature aging. Berries also are fortified with more vitamins, minerals and fiber per ounce than other fruit.

Ehren Litzenberger of BLD Restaurant

AZ | SUPERFOODS 2012 3

breakfast

AZ | SUPERFOODS 20124

lunch

Quinoa Tabbouleh SaladMichael Stebner of True Food KitchenMAKES 6 SERVINGS

1 box (12 ounces) red quinoa2 cloves garlic, smashed through a garlic pressJuice of 3 lemons2 teaspoons salt (optional)4 tablespoons extra-virgin olive oil1 teaspoon red-chile flakes½ cup chopped flat-leaf parsley¹⁄³ cup chopped fresh spearmint¹⁄³ cup chopped green onion1 cup roasted, peeled and diced beets6 ounces arugula leaves4 tablespoons pomegranate seeds

〉〉 Cook quinoa as directed on the box until tender

and fluffy. Allow to cool completely, then add garlic, lemon juice, salt, olive oil, chile flakes, herbs and green onion. Taste for seasoning, adding more lemon juice or garlic if desired. Toss in roasted beets, arugula and pomegranate seeds. Serve immediately.

APPROXIMATE VALUES PER

SERVING: 431 CALORIES, 15 G FAT,

0 CHOLESTEROL, 13 G PROTEIN, 61

G CARBOHYDRATES, 8 G FIBER, 812

MG SODIUM, 31 PERCENT CALORIES

FROM FAT.

AZ | SUPERFOODS 2012 5

Avocado, Walnut and Manchego BruschettaMichael Stebner of True Food KitchenMAKES 4 SERVINGS

2 avocados8 slices whole-grain bread¼ cup extra-virgin olive oilSalt and pepper, to taste2 cloves garlic4 ounces Manchego cheese½ cup roasted, salted walnut piecesZest of 1 lemon

〉〉 Remove avocado pit and peel. Brush bread with

olive oil and season with salt and pepper. Grill bread over medium heat until well toasted. Remove bread from grill and rub each slice with raw garlic. Thinly slice avocado and Manchego and place on

the bread slices. Sprinkle with walnuts and lemon zest.

APPROXIMATE VALUES PER SERVING: 528

CALORIES, 40 G FAT, 30 MG CHOLESTEROL,

16 G PROTEIN, 26 G CARBOHYDRATES, 13

G FIBER, 295 MG SODIUM, 68 PERCENT

CALORIES FROM FAT.

WHAT MAKES THEM A SUPERFOOD?Walnuts: The heart-healthy nut is loaded with omega-3 fatty acids, which help protect against cancer and inflammation that causes diseases and accelerates aging. They also show potential for boosting brainpower and balancing moods.

Quinoa: These flat, oval seeds that were a staple of the ancient Incas are called a “super grain” because they are a complete protein and contain all the essential amino acids. Quinoa is also gluten-free.

Michael Stebner of True Food Kitchen

AZ | SUPERFOODS 20126

Pan Seared Salmon With Arizona CitrusMichael Cairns of Montelucia Resort & SpaMAKES 4

SERVINGS

FOR THE SALMON SPICE BLEND¹⁄8 teaspoon cayenne pepper¹⁄8 teaspoon chili powder¼ teaspoon sugar¹⁄8 teaspoon smoked paprika¹⁄8 teaspoon paprika¹⁄8 teaspoon Mexican oregano¼ teaspoon salt¼ teaspoon black pepper

FOR THE SALMON4 wild king or Scottish salmon fillets, skin on, about 6 ounces each1 ½ tablespoons olive oil1 ½ tablespoons canola oil2 tablespoons blood- orange olive oil1 orange, peeled and cut into segments1 grapefruit, peeled and cut into segments6 sprigs cilantro

〉〉 FOR THE SPICE BLEND Combine all the spices in a

bowl and mix well.

FOR THE SALMON Bring fillets to room temperature to prevent salmon skin from sticking to the pan. Heat oven

Kale and Toasted-Walnut SaladMichael Cairns of Montelucia Resort & SpaMAKES 4 SERVINGS

FOR THE DRESSING¼ cup freshly squeezed lemon juice¹⁄³ cup extra-virgin olive oil2 tablespoons apple-cider vinegar1 tablespoon soy sauce2 cloves garlic, minced

WHAT MAKES THEM A SUPERFOOD?Omega-3 seafood: Eating fish rich in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, trout and swordfish, two or three times a week safeguards the heart and reduces the risk of sudden, fatal heart attacks. Other studies link omega-3 fatty acids to helping treat depression and arthritis.

Dark greens: Kale, spinach, Swiss chard, collard greens, seaweed and other dark-colored greens are packed with antioxidants that help reduce inflammation that can lead to cancer and heart attacks.

dinner

to 375 degrees. Add olive and canola oils to a large, ovenproof saute pan and heat on medium-high. Season fillets with spice mix, and place skin-side down in pan. Sear for about 4 minutes, or until skin is crispy. Turn and sear about 4 minutes, or until salmon turns golden brown. Remove pan from burner, place in oven and cook for about 4 to 5 minutes for medium-rare. Remove from oven and place skin-side up on a plate. Drizzle blood-orange olive oil over skin and garnish with orange and grapefruit segments and cilantro.

APPROXIMATE VALUES PER SERVING:

500 CALORIES, 36 G FAT, 100 MG

CHOLESTEROL, 35 G PROTEIN, 9

G CARBOHYDRATES, 2 G FIBER,

241 MG SODIUM, 65 PERCENT

CALORIES FROM FAT.

Michael Cairns of Montelucia Resort & Spa

Pictured on the cover.

1 teaspoon salt1 teaspoon honey or cane sugar

FOR THE SALAD2 heads Tuscan kale or baby spinach (about 1 pound total)½ cup dried blueberries½ red onion, thinly sliced1 red bell pepper, thinly sliced1 yellow bell pepper, thinly sliced1 cup toasted walnuts

〉〉 FOR THE DRESSING Combine ingredients

in a mixing bowl and whisk until blended.

FOR THE SALAD One hour before serving, in a large mixing bowl toss kale or spinach, dried blueberries, onion and half the dressing. Refrigerate until serving time. Before serving, add bell peppers and walnuts and toss with remaining dressing. Serve immediately.

APPROXIMATE VALUES PER

SERVING: 539 CALORIES, 39 G FAT,

0 CHOLESTEROL, 9 G PROTEIN,

38 G CARBOHYDRATES, 7 G FIBER,

864 MG SODIUM, 65 PERCENT

CALORIES FROM FAT.

dinner

AZ | SUPERFOODS 2012 7

AZ | SUPERFOODS 20128

drinks

WHAT MAKES THEM A SUPERFOOD?Green tea: It tops the tea list for antioxidants that inhibit the growth of cancer. It also lowers cholesterol.

Avocados: This creamy fruit contains oleic acid, a monounsaturated or “good” fat that lowers cholesterol and helps prevent cancer. It’s also loaded with minerals that help regulate blood pressure and guard against heart disease.

AZ | SUPERFOODS 2012 9

Raw Super FuelRichelle Melde of Naked Truth NutritionMAKES 1 SERVING

1 cup coconut milk¼ organic avocado½ organic banana, frozen¼ cup organic blueberries, frozen1 tablespoon organic raw almond butter

Richelle Melde of Naked Truth Nutrition

Optional: Brown-rice protein powder or pea protein powder

〉〉 Combine ingredients in a blender and blend to

desired consistency.

APPROXIMATE VALUES PER SERVING:

857 CALORIES, 73 FAT, 0 CHOLESTEROL,

11 G PROTEIN, 39 G CARBOHYDRATES,

13 G FIBER, 41 MG SODIUM,

77 PERCENT CALORIES FROM FAT.

drinks

Summer ChillRichelle Melde of Naked Truth NutritionMAKES 1 SERVING

1 cup organic green tea, chilled1 cup organic green tea, frozen6 organic strawberries2 tablespoons freshly squeezed organic lemon juiceFresh mint, for garnish

〉〉 Combine all ingredients except mint and blend

to desired consistency. Garnish with mint.

APPROXIMATE VALUES PER SERVING:

36 CALORIES, 0 FAT, 0 CHOLESTEROL,

1 G PROTEIN, 8 G CARBOHYDRATES,

1 G FIBER, 1 MG SODIUM.

AZ | SUPERFOODS 201210

Joan O’Connor of Honey Moon Sweets

dessert

Baked Chocolate PuddingJoan O’Connor of Honey Moon SweetsMAKES 6 SERVINGS

FOR THE PUDDINGButter and sugar to coat ramekins6 whole eggs, separated½ teaspoon salt½ cup granulated sugar (divided use)6 ounces semi-sweet chocolate, preferably 70 percent½ teaspoon vanilla2 ounces (between ²⁄³ and ¾ cup) finely ground walnuts

FOR THE ORANGE SAUCE2 whole oranges¼ cup granulated sugar¼ cup water1 ounce Grand Marnier or orange liqueur (optional)

〉〉 Heat oven to 350 degrees. Lightly coat six 4-ounce,

oven-safe ramekins with butter and dust with sugar. Boil a kettle of water for baking the puddings in a water bath.

In a super-clean mixing bowl, combine egg whites, salt and half the sugar. Whip to a soft peak; set aside.

FOR THE PUDDING Melt chocolate in a microwave oven (at half power for 30 seconds at a time until melted) or atop a double boiler. Combine cooled melted

chocolate with egg yolks, remaining sugar, vanilla and walnuts and mix until well blended. One-third at a time, fold the egg whites into the chocolate mixture until all the whites are incorporated.

Divide the batter among the prepared ramekins. Tap the ramekins on the counter to settle the batter.

Place the ramekins in a roasting pan. Place the pan in the oven and fill the pan with the hot water up to half the height of the ramekins. Bake for 20 to 25 minutes, or until the puddings are firm in the center and set up.

FOR THE SAUCE Cut the ends off each orange, then cut away the rind and white pith. Cut oranges into segments and squeeze juice from the rinds into a small saucepan. Add sugar and water. Bring to a boil and cook until syrupy. Add orange segments and, if desired, the liqueur; toss gently.

Serve pudding warm, with the orange sauce and a tuile or shortbread cookie, if desired.

APPROXIMATE VALUES PER SERVING:

396 CALORIES, 22 G FAT, 186 MG

CHOLESTEROL, 11 G PROTEIN,

44 G CARBOHYDRATES, 5 G FIBER,

257 MG SODIUM, 50 PERCENT

CALORIES FROM FAT.

WHAT MAKES THEM A SUPERFOOD?Dark chocolate: It helps reduce blood pressure, improves bad cholesterol and is good for the heart.

Yogurt: This is a functional food that contains healthful probiotics, bacteria with the power to protect in myriad ways, from building strong immune systems and battling infections to improving asthma, eczema and Crohn’s disease.

dessert

AZ | SUPERFOODS 2012 11

AZ | SUPERFOODS 201212

dessert

Berry ParfaitJoan O’Connor of Honey Moon SweetsMAKES 6 SERVINGS

FOR THE BLUEBERRY- GELATIN LAYER1 heaping cup fresh blueberries (approximately 15 blueberries per parfait)2 tablespoons granulated sugar1 ¼ cups blueberry juice, room temperature (divided use)1 ½ teaspoons unflavored powdered gelatin

FOR THE STRAWBERRY-MOUSSE LAYER1 ½ cups ripe fresh strawberries, tops removed1 teaspoon grated orange zest¼ cup granulated sugar¼ cup orange juice1 ½ teaspoons unflavored powdered gelatin1 cup heavy whipping cream, well chilled

FOR THE RASPBERRY LAYER2 cups ripe fresh raspberries3 tablespoons granulated sugar1 tablespoon lemon juice1 teaspoon lemon zest

FOR THE YOGURT CREAM TOPPING1 cup heavy whipping cream1 teaspoon pure vanilla extract¼ cup granulated sugar¹⁄³ cup Greek yogurtCookies and mint leaves, for garnish

〉〉 Have ready 6 clear parfait glasses or other clear

glasses. Bring a pot of water to a boil, then shut off heat. (This is for warming purees and melting gelatin.)

FOR THE BLUEBERRY GELATIN Divide the blueberries evenly among the serving glasses. In a heatproof bowl that will fit over your pot of hot water, combine the sugar and 1 cup blueberry juice. Place over the hot water to warm. Place the remaining ¼ cup blueberry juice in a separate, small bowl and lightly sprinkle with the gelatin. Let stand until gelatin “blooms” or is absorbed. Melt this gelatin mixture over the hot-water bath, then pour it into the warm juice and sugar mixture; stir well. Pour this mixture into the serving dishes, over the blueberries, and place the glasses in the refrigerator to set.

FOR THE STRAWBERRY MOUSSE In a food processor or blender, puree the strawberries, orange zest and sugar. Place the orange juice in a small bowl and sprinkle

with gelatin; let stand until “bloomed” or absorbed. In a bowl or measuring cup, warm the strawberry puree over your hot-water bath until slightly warmer than body temperature. Next, melt the orange gelatin mixture over hot water, until it is liquefied and at a similar temperature to the strawberry puree. Combine and stir the orange gelatin and strawberry puree; let cool to room temperature. Whip the heavy cream to medium peak. One-third at a time, fold the whipped cream into the strawberry-orange mixture. Immediately spoon the mousse evenly among the glasses, on top of the blueberry gelatin. Place in the refrigerator to set.

FOR THE RASPBERRIES Combine the raspberries, sugar, lemon juice and zest in a bowl. Lightly toss, then refrigerate to chill. Once the strawberry mousse is set, divide the raspberries evenly among the serving glasses.For the topping: Combine cream, vanilla and sugar and beat to a medium peak. Gently fold in the yogurt. Spoon the topping onto the parfaits. Garnish with a cookie and a mint leaf.

APPROXIMATE VALUES PER SERVING

(EXCLUDING GARNISH): 461 CALORIES,

29 G FAT, 105 MG CHOLESTEROL, 4 G

PROTEIN, 46 G CARBOHYDRATES, 4 G

FIBER, 33 MG SODIUM, 57 PERCENT

CALORIES FROM FAT.

dessert

AZ | SUPERFOODS 2012 3

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