Tag Archives: spinach

Meatless Monday – Walnut Rice with Cream Cheese, Mushrooms and Spinach

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Wow! It’s been awhile since my last post, which was my game plan for French Restaurant Week in June. There are officially 99 days left in 2024! I’ve been cooking a lot and replicating recipes using techniques rather than ingredients because I had to work with what I had. Over the summer, two months ago, I came home early enough to utilize the ingredients that are in the refrigerator before they went bad. After surveying the content at that time, I had leftover vegan cream cheese, spinach and unopened mushrooms that needed to be cooked or it would have been a waste. Therefore, after my child went to bed, I did a basic search on dishes containing cream cheese, mushrooms and spinach. The first thing that popped up on my search engine was the recipe from RiceSelect. After reviewing this recipe, I discovered I had all the ingredients: cooked rice, walnuts, butter, parmesan cheese, salt and pepper. I gathered up what I had and here is what I had to work with:

See these ingredients I realized that I have a healthy comforting vegetarian dish in the works.

Butter from grass fed cows have good sources of Vitamin A, Vitamin D, Vitamin K2, chromium, copper, iodine, manganese, and zinc. For this recipe I used Vital Farms Unsalted Butter, has been labeled as on the best butters according to taste tests from Serious Eats and and Healthline. Personally I like using grass fed unsalted butter because it makes dishes taste a little richer while consuming the fat soluble vitamins essential for bone health. For this dish, I melted less than 5 tablespoons of unsalted butter.

Then after the butter is melted, I added the mushrooms and let it cook for approximately 4 minutes.

One cup of mushrooms contain multiple cancer fighting antioxidants such as “polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C”, These antioxidants fight off oxidative stress, and prevent tumors. The presence of polysaccharides in mushrooms help regular blood sugar and insulin production. Mushrooms also contain a specific type of polysaccharide called beta-glucans. Beta-glucans has been shown to activate macrophages and natural killer cells to stimulate the immune system, which will inhibit further tumor growth, reduce proliferation and metastasis. In addition to the prevention of tumor production, beta-glucans in its soluble form is capable of forming a “gel on the mucosal surface of the bowel”, which will reduce cholesterol levels. The presence of glutathione and ergothioneine in white mushrooms display their respective roles in getting rid of potentially harmful substances and keeping the DNA safe from oxidative damage. Ergothioneine acts as a bioactive agent to prevent plaque development, which reduces the risk of early cardiovascular disease. The presence of Vitamin C and selenium also adds another layer of anticancer properties by respectively blocking specific enzymes responsible for spreading cancer and prevent cancer development. Finally, white button mushrooms have prebiotics, which is beneficial for intestinal health and gut health.

After the mushrooms are cooked, add the vegan cream cheese. Stir until the cheese has melted and reduce the heat temperature to medium-low.

Vegan Cream Cheese

Add cooked brown rice (leftover brown rice – a day old), stir to blend and heat with the mushroom cream cheese mixture (3-4 minutes).

Brown rice has been advertised and promoted as a healthy carbohydrate ingredient because it is considered a whole grain. Four years ago, a three prospective cohort study covering self-reporting, follow-up questionnaire with supplemental questionnaires covering a period of 33 years (1984-2017) was published. The results from this cohort study showed that higher consumption of whole grains, which includes brown rice was associated with a lower risk of type 2 diabetes among the “158,259 women and 36,525 men who did not have type 2 diabetes, cardiovascular disease, or cancer at baseline”. However, in 2023, there was an article that was published revealing that there is more arsenic found in brown rice versus white rice. The article addressed that arsenic is considered an environmental pollutant that has contributed to higher risk of arsenic-induced metabolic syndrome whose symptoms include “a large waistline, high blood pressure, elevated fasting blood sugar, high triglyceride level, and low HDL cholesterol”. These symptoms often lead to cardiovascular disease in the long term. Ultimately, based on these two studies, more studies and research need to be completed to validate the health benefits of brown rice. In the meantime, we should limit food and products containing arsenic due to more consistent findings.

Add spinach to the rice mixture and stir until wilted.

Spinach is one of my favorite vegetable because of its versatility but more importantly this vegetable contains a large amount of health benefits. I have shared recipes in past blog posts containing spinach:

Recent research reveals another another component that is found in spinach called Betaine. Betaine has been known to help regulate homocysteine levels in the blood, which may contribute towards disease prevention such as heart disease, and stroke, Betaine has also been shown to with endurance, reduce fatigue and improve muscle power and strength.

After the spinach is wilted, remove pan from heat and add walnuts. Walnuts usually adds another layer of flavor and texture. They are great for garnishes. I personally like to include them when baking banana bread or incorporating them in a salad. There have been recent research showing that walnuts are beneficial for improving cognition and reducing the risk and/or progression of mild cognitive impairment and Alzheimer’s disease. In additions the properties found in walnuts may provide protection against neuroinflammation.

Happy National Rice Month! I hope to continue to blog more successful dishes before the year ends!!

References:

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Streit, L and Kubala, J. The 12 Best Butter Brands for Every Use. Healthline. 2022 Jun 30. https://www.healthline.com/nutrition/best-butter-brands

Lang, A. White Mushrooms: Nutrition, Benefits, and Uses. Healthline. 2020 Jan 27. https://www.healthline.com/nutrition/white-mushroom-nutrition

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Ganesan K, Xu B. Anti-Diabetic Effects and Mechanisms of Dietary Polysaccharides. Molecules. 2019 Jul 13;24(14):2556. doi: 10.3390/molecules24142556. PMID: 31337059; PMCID: PMC6680889.

Yang S, Yan J, Yang L, Meng Y, Wang N, He C, Fan Y, Zhou Y. Alkali-soluble polysaccharides from mushroom fruiting bodies improve insulin resistance. Int J Biol Macromol. 2019 Apr 1;126:466-474. doi: 10.1016/j.ijbiomac.2018.12.251. Epub 2018 Dec 27. PMID: 30594618; PMCID: PMC8593897.

Akramiene D, Kondrotas A, Didziapetriene J, Kevelaitis E. Effects of beta-glucans on the immune system. Medicina (Kaunas). 2007;43(8):597-606. PMID: 17895634.

Volman JJ, Helsper JP, Wei S, Baars JJ, van Griensven LJ, Sonnenberg AS, Mensink RP, Plat J. Effects of mushroom-derived beta-glucan-rich polysaccharide extracts on nitric oxide production by bone marrow-derived macrophages and nuclear factor-kappaB transactivation in Caco-2 reporter cells: can effects be explained by structure? Mol Nutr Food Res. 2010 Feb;54(2):268-76. doi: 10.1002/mnfr.200900009. PMID: 19885842.

Kalaras MD, Richie JP, Calcagnotto A, Beelman RB. Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chem. 2017 Oct 15;233:429-433. doi: 10.1016/j.foodchem.2017.04.109. Epub 2017 Apr 20. PMID: 28530594.

Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013 Oct;28(4):314-28. doi: 10.1007/s12291-013-0375-3. Epub 2013 Sep 1. PMID: 24426232; PMCID: PMC3783921.

Mehdi Y, Hornick JL, Istasse L, Dufrasne I. Selenium in the environment, metabolism and involvement in body functions. Molecules. 2013 Mar 13;18(3):3292-311. doi: 10.3390/molecules18033292. PMID: 23486107; PMCID: PMC6270138.

Sima P, Vannucci L, Vetvicka V. β-glucans and cholesterol (Review). Int J Mol Med. 2018 Apr;41(4):1799-1808. doi: 10.3892/ijmm.2018.3411. Epub 2018 Jan 22. PMID: 29393350; PMCID: PMC5810204.

Martin KR. The bioactive agent ergothioneine, a key component of dietary mushrooms, inhibits monocyte binding to endothelial cells characteristic of early cardiovascular disease. J Med Food. 2010 Dec;13(6):1340-6. doi: 10.1089/jmf.2009.0194. PMID: 21091247.

Martin KR. Both common and specialty mushrooms inhibit adhesion molecule expression and in vitro binding of monocytes to human aortic endothelial cells in a pro-inflammatory environment. Nutr J. 2010 Jul 16;9:29. doi: 10.1186/1475-2891-9-29. PMID: 20637088; PMCID: PMC2916885.

Solano-Aguilar GI, Jang S, Lakshman S, Gupta R, Beshah E, Sikaroodi M, Vinyard B, Molokin A, Gillevet PM, Urban JF Jr. The Effect of Dietary Mushroom Agaricus bisporus on Intestinal Microbiota Composition and Host Immunological Function. Nutrients. 2018 Nov 9;10(11):1721. doi: 10.3390/nu10111721. PMID: 30424006; PMCID: PMC6266512.

Solano-Aguilar GI, Jang S, Lakshman S, Gupta R, Beshah E, Sikaroodi M, Vinyard B, Molokin A, Gillevet PM, Urban JF Jr. The Effect of Dietary Mushroom Agaricus bisporus on Intestinal Microbiota Composition and Host Immunological Function. Nutrients. 2018 Nov 9;10(11):1721. doi: 10.3390/nu10111721. PMID: 30424006; PMCID: PMC6266512.

Hess J, Wang Q, Gould T, Slavin J. Impact of Agaricus bisporus Mushroom Consumption on Gut Health Markers in Healthy Adults. Nutrients. 2018 Oct 2;10(10):1402. doi: 10.3390/nu10101402. PMID: 30279332; PMCID: PMC6213353.

Hu Y, Ding M, Sampson L, Willett WC, Manson JE, Wang M, Rosner B, Hu FB, Sun Q. Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies. BMJ. 2020 Jul 8;370:m2206. doi: 10.1136/bmj.m2206. PMID: 32641435; PMCID: PMC7341349.

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Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020 Feb 20;12(2):550. doi: 10.3390/nu12020550. PMID: 32093220; PMCID: PMC7071526.

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Social Saturday – 13th Annual American Cancer Society Taste of Hope

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On May 10, 2018, I attended the American Cancer Society 13th Annual Taste of Hope event in New York City. I purchased my VIP ticket at $275 which included a gift bag and early access to the food and festivities.  The event had two honorees:  Sarabeth Levine was this year’s culinary honoree and Chef Antonio Prontelli was this year’s survivor honoree.

My top 5 favorite savory tastings from the event were the:

  • The Smith’s Toasted Ricotta Gnocchi with White Truffle Cream
  • Calle Ocho’s Pastelillos Cubanitos
  • Jing Fong’s BBQ Roast Pork Pastry Puffs
  • Casa Nonna’s Siamese Agnolotti
  • L’Amico Fontina Cappelletti with Wild Mushroom and English Peas

My top 5 sweet tastings from the event were the:

  • Bonsai Kakigori’s Strawberries and Cream Kakigori
  • Loi Estiatorio’s Yiaourti Me Meli
  • Melt Bakery’s Mini Ice Cream Sandwiches
  • Java Melts
  • Frose & Campari Popsicles

Below are images from the event.

There were a lot more stuff at the event. The event set up gets better and better every year. There were a lot of wine tastings, beer tastings and emerging food companies promoting their products.  More importantly a lot of the food tastings were on the healthier side; there were salad variations, ceviches, and barbecued dishes.

I can’t wait to visit these restaurants during the upcoming restaurant week if they participate.  Stay tuned.

Meatless Monday – 2 ingredients – Sauteed spinach & Garlic

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Here’s a quick pick-me-up that is cheap, healthy, gluten free, vegan, and vegetarian side dish.  Recently I brought a bag of Dole Baby Spinach, on sale at Shop & Shop (buy 1 get 1 free) and homemade minced garlic (thank you dad) and put a quick side dish together.

Spinach has many health properties, which were previously mentioned on a past Meatless Monday post.  In addition, spinach has one of the highest if not the highest level of folate, which helps prevent depression, neural tube disorders during pregnancy, and dementia.

 

Garlic has been considered to be medicine food especially in India and China.  It was used to aid respiration and digestion.  It helps reduce inflammation and even prevent cancers.  It also contains neuroprotective properties that helps with visual memory and performing executive functions.  It is also an immune system booster, which helps treat colds and flu.  It helps with high blood pressure and may help treat diabetes.

1 bag of Dole Baby Spinach, washed = 20 calories for 3 cups.

2 tablespoons of minced garlic = 30 calories

  1. Spray the pan with cooking spray

2. Add minced garlic and saute until starts becoming golden brown

3. Stir in spinach gradually until wilted

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At various Chinese restaurants I’ve eaten at, this dish or any other green vegetable dish and garlic would cost over $10 (family style) and they use vegetable oil, which is less healthier than olive oil, and grapeseed oil.  This dish can be made with other vegetables such as bok choy and watercress.

 

Meatless Monday/Traditional Tuesday – Sautéed Black Eyed Peas and Spinach 

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Welcome to Tablespoonsandteaspoons first Meatless Monday post of 2017. As part of this week’s game plan, we will be exploring what is considered lucky New Year’s foods that is also beneficial for one’s health.  To start the year off, we will be working on another 5-ingredient dish that consists of two lucky foods that are also healthy: Black Eyed Peas and spinach. 
Black eyed Peas – are the creamed colored bean with a black speckle on it almost resembling an eyeball. Consumption of this bean is considered good luck according to a Southern food tradition.  For New Years, eating black eyed peas symbolizes coins, which brings in good luck and prosperity for the year. 

Consumption of black eyed peas also has several health benefits including: 

  • Improving digestion and preventing constipation due to its high dietary fiber content
  • May prevent anemia due to its high folate content, which is partly responsible to producing red blood cells
  • May lower blood pressure thus potentially lower the risk of heart disease due to its high potassium, which balances blood pressure. 
  • Helps protect vision and skin due to its high vitamin A content.

Spinach – is a vegetable that are relatives with Swiss chard, kale, and collard greens.  Eating spinach or any greens on New Year’s is good luck because the green color resembles money. 

Consuming spinach has many healthy properties making it one of the best foods to consume to prevent and potentially treat illnesses. These include:

  • Cancer prevention due to its high antioxidant & anti-carcinogrnic properties, protects the cells from DNA damage and oxidative stress. 
  • Reduces inflammation associated with heart disease in the long run and due to its high antioxidant content.
  • Reduces cholesterol, improve circulation especially in blood vessels, and reduces blood pressure, 
  • Helps maintain a strong immune system thus reducing inflammation and protects eyes, skin and teeth. 
  • Helps protect against diabetes prior and even during diagnosis due to its protective steroid properties responsible for maintaining blood surgar levels in the body.
  • Preserve and even protect macular degeneration due to its high vitamin A and carotenoids content 
  • Maintain strong bone due to its high vitamin K content, which also helps blood clots and reduces inflammation.
  • Help prevent skin cancer 
  • Its high fiber content helps serves as a detox.
  • Protect and even reduce neurological damage 
  • Contains magnesium which help regulate and control nerves and muscular functions

Given these two lucky and yet very healthy foods, here is a recipe that would be considered lucky while promoting good health. 

Sautéed Black Eyed Peas and Spinach –

Serves at least 2

2 tablespoons of olive oil = 120 cal/tbsp.

1 tablespoons of minced garlic = 15 cal/tbsp.

1/2 red onion sliced = approx. 40 cal/100g

2 cups (32 tbsp.) spinach = 7 cal/16 tbsp. 

1 can (15 oz.) Eden Organic black eyed peas = 90 cal/8 tbsp.

1) Sauté oil, garlic and onion for approximately 5 min. 

2) Add spinach and stir until wilted (approximately 3-4 min).

3) Drain and rinse the canned black eyed peas (dried black eyed peas would be cheaper but due to time, we had to settle with the canned peas). Add them to the mixture. Stir until heated through. 

Ready to serve. 


    Week One Semi Paleo/Clean Eating Diet and The Final 15-20 Update

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    Hello everybody, as Labor Day approaches which unofficially means that summer has ended.  So in my last diet game plan post,  I took ideas from the a diet published by the authors of Physique 57 Solution   The good news is that I followed the classic workout outlined in the book, it definitely took longer than 57 minutes because I kept taking breaks.  However, I struggled with the diet as unfortunately I have cheated numerous times with ice cream, oyster sauce, dark soy sauce, flour and alcohol.  I improved my water intake and slept according to schedule for the most part.  Consequently I did not lose the weight.

    I am not giving up and still hope to lose the last 15-20 before the year’s end.  I began doing research again on devising another diet plan and for the next two weeks I am going into the plan that is semi paleo and semi clean.

    Slide1Slide2

    It is obvious that I have stocked up on spinach, onions, eggs along with my own pantry of oils and spices.  My goal is to track the number of calorie consumption and calories burned throughout the day.   I do plan on having lots of left overs so hopefully by the end of next week I can feel skinnier.   Stay tuned.