Archive for the Epicurean Chronicles Category

Recipes For Health: Mango, Orange & Ginger Smoothie

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Self Improvement, Weight Management with tags , , , , , , , , , , , , , , , , , on April 30, 2012 by Angela


photo credit: Andrew Scrivani

Here’s a really tasty recipe which originally was published in 2011 in the NYTimes.

Ginger combines very well with mango and contributes a host of antioxidant and anti-inflammatory phytochemicals.

1 cup orange juice

1/2 large mango

1 1/4 teaspoons ginger juice (see note below)

4 ice cubes

Optional: 1/2 ripe banana (about 2 ounces peeled banana)

Combine the orange juice, mango, ginger juice and ice cubes in a blender. Blend until frothy and smooth. If you want a thicker drink, add the banana. Serve right away for the best flavor.

Note: To make the ginger juice, grate about 2 teaspoons ginger. Place on a piece of cheesecloth. Gather together the edges of the cheesecloth, hold over a bowl and twist to squeeze out the juice.

Yield: One large serving or two small servings.

Advance preparation: This is best served right away.

Nutritional information per serving: 201 calories; 0 grams saturated fat; 0 grams polyunsaturated fat; 0 grams monounsaturated fat; 0 milligrams cholesterol; 48 grams carbohydrates; 3 grams dietary fiber; 4 milligrams sodium; 3 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”


Focus On Fruit: Ataulfo Mango

Posted in Epicurean Chronicles, Epicurean Ventures, Focus On Fruit, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Uncategorized, Weight Management with tags , , , , , , , , , on April 25, 2012 by Angela


I am completely in love with these mangoes at the moment because they have given my taste buds a reason to sing.

Early spring can be a challenging time to find good variety of fruit. Most of the apples are red, small & incredibly hard. And if you’re like me, you just grow tired of the can fruit after so long.

I frequent the farmer’s markets as much as possible but in the colder months and for optimal variety, I tend to shop at Whole Foods & Fresh Market. Shopping at these stores and the farmer’s markets have broaden my horizons tremendously.

I spotted these beauties one evening while I was attending a wine tasting and I decided to give them a whirl. I was about to purchase regular mangoes but they had a huge display of these and they were $1 ea. while the others were 2/$5.

They look a little different than most mangoes you’re accustomed to seeing because they’re oblong shaped. This varitey hails from Mexico and are excellent source for Vitamin C & fiber.

I am very pleased with what I’ve found and have been raving ever since!!

If you like tropical fruits (mango, papaya, guava, etc.) you will be greatly pleased with these.

Here I’ve shown one of the ways I added a little life to my salad (after I perfected my mango-cubing method…the first couple I just peeled and ate very sloppily)


*spring mix*
*garlic sesame crumbles*
*ataulfo mango*
*Swiss emmenthaler cheese*
*spicy Thai & curry vinaigrette dressing*

~Peace & Blessings~

September Seasonals

Posted in Epicurean Chronicles, Focus On Fruit, Focus on Veggies, Foodies Fodder, Gourmet, Health & Wellness, Nutrition with tags , , , , , , , on September 19, 2011 by Angela

These are typically the fruits and vegetables which are in season in many regions during the month of September and therefore most likely to be found in your local supermarket and/or farmer’s market.

This week/month I will feature from this list for Recipes for Health, Focus on Fruit & Focus on Vegetables. Also, you will see the month next to items which have been previously highlighted so you can search the tags for any additional posts.

Of course, you will find some variance here and there by your state based on soil, climate, temperatures, etc but these are fairly standard for quite a bit of the United States.

Now, if you are environmentally conscience and trying to manage, reduce or maintain an ecological/carbon footprint then this information will matter very much to you for several reasons.

Reason 1a: you are more likely to find these items in quantity and usually on sale in the store therefore making them cost effective in terms of budgeting.

Reason 1b: those who are meal planners (and I am always shocked to hear how many aren’t) will basically have their grocery list set up for them and not a lot of running around store to store to see who has what. Also, allowing you to cook with fresh not frozen for optimal nutrients.

Reason 2: when you frequent farmer’s markets, produce stands or live in/near farming communities, like I prefer to do, you can save even more in price and benefit from top quality items that were just in the ground literally minutes/hours before coming to market.

Personally I like that farmers don’t sell by weight like supermarkets plus they tend to wheel & deal, barter and bargain with you quite often “throwing in extras for free”. As you establish relationships, they will even “hold back” items for you or reserve a special pick from the back of the truck for you. As a result, you can often walk away with quite a bit of fruits and vegetables for several days/meals at less than $10. That just doesn’t happen at the grocery store with any regularity.

I usually go to the market with $20 and almost never spend it all unless I am getting a bunch of other miscellaneous stuff like handmade soap, lotion or whatever else Mother Earth stuff they are showcasing that screams my name.

Reason 3: this can help those who have considered breaking ground of your own for a fruit/vegetable garden then this will give a little idea or information as to what you may wish to plant.

  • Sweet potatoes
  • Sweet corn
  • Zucchini
  • Summer squash
  • Green beans
  • Curly Kale
  • Leeks
  • Tomatoes
  • Red Onions
  • Pumpkins
  • Grapes
  • Apples
  • Pears
  • Raspberries
  • Kiwi
  • Plums

Recipes for Health: Eggplant Parmesan

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , on August 25, 2011 by Angela

3 eggplant, peeled and thinly sliced
2 eggs, beaten
4 cups Italian seasoned bread crumbs
6 cups spaghetti sauce, divided
1 (16 ounce) package mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil

1.Preheat oven to 350 degrees F (175 degrees C).
2.Dip eggplant slices in egg, then in bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side.
3.In a 9×13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top.
4.Bake in preheated oven for 35 minutes, or until golden brown.

Serving Size 1/10 of a recipe
Servings Per Recipe 10


Amount Per Serving
Calories 487
Calories from Fat 144


% Daily Value *
Total Fat 16g 25 %
** Saturated Fat 6.7g 33 %
Cholesterol 78mg 26 %
Sodium 1663mg 67 %
** Potassium 815mg 23 %
Total Carbohydrates 62.1g 20 %
Dietary Fiber 8.8g 35 %
Protein 24.2g 48 %
** Sugars 19.9g
Vitamin A 22 %
Vitamin C 8 %
Calcium 64 %
Iron 41 %
** Thiamin 10 %
** Niacin 75 %
** Vitamin B6 25 %
** Magnesium 22 %
** Folate 28 %

Recipes for Health: Pressed Eggplant & Pepper Sandwich

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , , on August 24, 2011 by Angela

How’s this for a yummy lunch….of course, I would make some modifications but all in all it looks like a winner.

Photo and recipe courtesy of CHOW


  • 1/3 cup freshly squeezed orange juice
  • 3 tablespoons olive oil
  • 5 teaspoons red wine vinegar
  • 2 medium garlic cloves, thinly sliced
  • 2 teaspoons kosher salt
  • 1 1/2 teaspoons packed, finely grated orange zest
  • 1/2 teaspoon red pepper flakes
  • 3 medium bell peppers, ends trimmed, seeds and stems removed, and cut into 4 pieces
  • 2 medium globe eggplants, sliced crosswise into 1/4-inch-thick pieces
  • 4 ounces chèvre (goat cheese), crumbled
  • 1 loaf ciabatta, sliced in half horizontally and lightly toasted
  • 3 cups baby spinach


  1. Combine orange juice, oil, vinegar, garlic, salt, orange zest, and red pepper flakes in a large, nonreactive bowl and whisk to combine. Add bell peppers and eggplant and toss to coat. Let sit at room temperature while the grill heats, at least 5 minutes.
  2. Heat a gas or charcoal grill to medium (about 350°F) or a grill pan over high heat and rub the grill or grill pan with a towel dipped in oil. Remove eggplant from marinade and place on the grill; cook until soft and lightly charred on one side, about 5 minutes. Flip and cook until charred and soft on the other side, about 5 minutes more. Remove to a plate and set aside. Place peppers on the grill and cook until soft and lightly charred on one side, about 5 minutes. Flip and cook until charred and soft on the other side, about 5 minutes more. Remove to the plate with the eggplant and set aside.
  3. Place crumbled cheese on the bottom piece of bread, then evenly distribute spinach over cheese. Drizzle marinade over spinach, then layer grilled vegetables over spinach. Close sandwich and wrap in aluminum foil. Place on a flat surface, cover with a baking sheet, and place heavy cans or a cast iron skillet on top of the baking sheet to press the sandwich down. Flip sandwich over after 10 minutes and press for another 10 minutes. Then unwrap, slice, and serve.

Recipes for Health: Two Eggplant Bruschettas

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Tapas, Weight Management with tags , , , , , , , , , , on August 23, 2011 by Angela

Here is a Tuesday Two-Fer for eggplant tapas.

Sicilian Bruschetta

Photo: Lisa Romerein; Styling: Rori Trovato


· 1 loaf (1 lb.) crusty Italian bread such as ciabatta, cut into 1/3-in.-thick slices

· About 6 tbsp. olive oil, divided

· 1 large eggplant, cut into 1/2-in. dice (about 4 cups)

· 2 tablespoons minced garlic

· 1 cup chopped celery

· 1 cup chopped red bell pepper

· 1 cup chopped green olives

· 1/4 cup red-wine vinegar

· 1/4 cup tomato paste

· 1/2 cup raisins

· 1/2 cup toasted pine nuts

· 2 teaspoons kosher salt

· 2 teaspoons sugar

· 1/4 cup chopped fresh basil

· 1/4 cup chopped fresh oregano

· 1/4 cup chopped fresh flat-leaf parsley

· 1 cup ricotta cheese


· 1. Preheat oven to 350°. Lay bread on a baking sheet and drizzle with about 2 tbsp. oil. Bake until toasted and light golden brown, about 5 minutes. Set aside.

· 2. Heat 2 tbsp. oil in a large nonstick frying pan over medium-high heat. Cook eggplant, stirring often, until softened and starting to brown, about 8 minutes. Transfer to a bowl and set aside.

· 3. In the same pan, cook garlic in remaining 2 tbsp. oil, stirring, until fragrant, about 1 minute. Add celery, bell pepper, and olives, stirring to combine, and cook until softened, 5 to 8 minutes. Stir in 1/4 cup water, the vinegar, tomato paste, raisins, and pine nuts and cook until heated through. Stir in reserved eggplant, salt, and sugar, then mix in herbs.

· 4. Serve caponata with ricotta on the toasted bread.

· Make ahead: Chill caponata up to 2 days and store toasts airtight up to 2 days.

· Note: Nutritional analysis is per serving.

MAY 2009

· Calories: 275

· Calories from fat: 59%

· Protein: 8.2g

· Fat: 18g

· Saturated fat: 3.2g

· Carbohydrate: 29g

· Fiber: 2.8g

· Sodium: 715mg

· Cholesterol: 10mg

Yield: Makes 5 cups (enough for 12 servings, plus leftovers)

Eggplant w/Mint Bruschetta

Photo: Scott Peterson


· 1/3 cup olive oil

· 1 small red onion, diced

· 1 clove garlic, thinly sliced

· 1 medium eggplant, diced

· 1/2 teaspoon sea salt

· 1/2 teaspoon dried red chile flakes

· 1/8 teaspoon freshly ground pepper

· 6 mint leaves, chopped

· Basic Bruschetta (see recipe)

· Extra-virgin olive oil for drizzling


· 1. Heat the olive oil in a large frying pan over medium heat. Add onion and cook until soft, about 4 minutes. Add garlic and cook another minute, then add eggplant, salt, chile flakes, and pepper. Stir to coat with oil and turn heat to medium-low. Cook, stirring every few minutes, until eggplant is soft, about 20 minutes.

· 2. Stir in mint. Let mixture cool to room temperature and spoon onto bruschettas. Drizzle with extra-virgin olive oil.

· Note: Nutritional analysis is per serving with bruschetta.

Jennifer McIlvaine, Bruschettina, Ballard, Columbia City, and Edmonds, WA, Sunset

Amount per serving

· Calories: 284

· Calories from fat: 79%

· Protein: 2.3g

· Fat: 25g

· Saturated fat: 3.5g

· Carbohydrate: 13g

· Fiber: 1.7g

· Sodium: 459mg

· Cholesterol: 0.0mg

Recipes for Health: Eggplant Au Gratin

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , , on August 22, 2011 by Angela

Here’s a favorite eggplant recipe of mine. I have experimented with making it a few different ways by mixing up the type of cheese used and I also use a chunky, homemade arrabbiata sauce so it’s really hearty.

You can bake in a loaf pan or casserole dish or use ramekin for a ready made lunch-size serving.

1/2 pound eggplant, peeled and cut into 1/4 inch slices
1 tablespoon olive oil
3/4 cup spaghetti sauce
3/4 cup shredded part-skim mozzarella cheese
2 tablespoons shredded Parmesan cheese

1.Brush both sides of eggplant slices with oil. Place on an ungreased baking sheet. Bake at 400 degrees F for 8 minutes. Turn and bake 7-8 minutes longer or until lightly browned and tender. Cool on a wire rack.
2.Place one eggplant slice in each of two 10-oz. ramekins coated with nonstick cooking spray. Top each with 2 tablespoons spaghetti sauce and 2 tablespoons mozzarella cheese. Repeat layers twice. Sprinkle with Parmesan cheese. Bake, uncovered, at 350 degrees F for 20-25 minutes or until bubbly and cheese is melted.

Nutritional Analysis: One serving equals 287 calories, 18 g fat (7 g saturated fat), 30 mg cholesterol, 750 mg sodium, 16 g carbohydrate, 4 g fiber, 15 g protein.