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Health & Nutrition |
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This
Month's Question:
I’m new to weight training. What’s better for developing muscle – machines or free weights?
Answer >> |
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Spinach and artichoke side
This quick, energy-revving side dish makes a great companion to any protein.
more >> |
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Making your meals healthy doesn’t mean forgoing the flavor.
Here are some savory herbs to keep your taste buds spinning and your body applauding.
| Herb Appeal |
Oxygen
#62, pg. 112 |
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The trend to slash fat and salt from
recipes leaves many dishes bland and tasteless, but gourmands everywhere
are turning to the vibrant assortment of herbs to liven up flavorless fare.
The Institute of Food Technologists reports that 40 per cent of consumers
are altering their diets to reduce cholesterol and trans fats. In pharmaceutical
circles, the potential health benefits of using herbs to prevent disease
are endless.
Here are a few tips to add flavor to your meals.
Herbaceous Handling
BUY: Choose fresh herbs over dry herbs because they are
more flavorful and contain the most phytochemicals, says the American Institute
for Cancer Research. Dried, they are still potent, though. Never buy packages,
such as cardboard and some plastics, that allow air to reach the herbs;
the packaging allows for volatile oils to escape.
USE: Woody herbs stand up to longer cooking times so can
be added at the beginning. Those with soft leaves are best added toward
the end of cooking to retain their flavor. Dried herbs are generally more
concentrated than fresh herbs because they’ve been dehydrated. However,
some herbs, such
as coriander, chives and parsley, tend to take on a subtler flavor once
dried. When
substituting dry herbs for fresh, use one third of the fresh herb amount.
Use dried herbs within six months to a year.
STORE: Store fresh herbs loosely in a punctured plastic
bag with stems wrapped in damp paper towel and refrigerate. Store dry mixtures
in glass containers. Keep in a cool, dry place away from light and heat.
PREP AND CHOP: Strip leaves off woody herbs and those with
lots of stalk before chopping with a sharp blade.
Your Recipe:
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Oven-roasted vegetables with rosemary, bay
leaves and garlic |
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Ingredients:
• Sea salt, to taste
• 1 lb boiling potatoes, cut into 2-inch chunks
• 1 lb butternut squash, seeded and cut into wedges
• 6 small red onions, quartered
• 1/4 cup extra virgin olive oil
• 8 garlic cloves, with skin
• 2 red Cubanelle (long) peppers or bell peppers, seeded and cut into
chunks
• 4 sprigs of rosemary
• 4 sprigs of bay leaves
Instructions:
Preheat oven to 400°F. Bring a large pot of water to boil then add salt and potatoes and cook for 5 minutes. Drain potatoes, then put in a large baking pan. Add the squash, onions and 2 tbsp of the oil. Toss to coat, then roast for 10 minutes. Add 1 tbsp of oil and the remaining ingredients to the baking pan. Roast for another 15 minutes, turning the vegetables occasionally until tender and edges slightly charred. Trail the remaining oil overtop then serve.
Makes 4 servings.
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To read the full article, pick
up a copy of Oxygen
#62
today!
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