Featured SPRING Recipe

Last time I talked about my Spring Clean Cooking class and the wonderful vegetables and fruits popping up in Spring.  Here I leave you with one of the recipes we cooked, and one of my personal FAVORITE Spring recipes!!

*By the way, we made the recipe with quinoa instead of couscous, as couscous is wheat derived and some of us are sensitive to gluten.  I also like the added protein from quinoa, but either way, it is delish!*

Israeli Couscous with Asparagus, Peas, and Sugar Snaps

Israeli couscous is small, round, toasted pasta with grains about the size of peppercorns. Serve this dish chilled or at room temperature.

Ingredients
4 tablespoons extra-virgin olive oil, divided
2 tablespoons fresh lemon juice
2 large garlic cloves, minced, divided
1/2 teaspoon finely grated lemon peel
1 1/3 cups Israeli couscous (6 to 7 ounces)
1 3/4 cups (or more) vegetable broth
14 ounces slender asparagus spears, trimmed, cut diagonally into 3/4-inch pieces (about 2 1/2 cups)
8 ounces sugar snap peas, trimmed, cut diagonally into 1/2-inch pieces (about 2 1/2 cups)
1 cup shelled fresh green peas or frozen, thawed
1/3 cup chopped fresh chives
1/2 cup finely grated Parmesan cheese

Preparation

Whisk 2 tablespoons oil, lemon juice, 1 garlic clove, and lemon peel in small bowl; set dressing aside. Heat 1 tablespoon oil in heavy medium saucepan over medium heat. Add couscous, sprinkle with salt,
and sauté until most of couscous is golden brown, about 5 minutes. Add 1 3/4 cups broth, increase heat, and bring to boil. Reduce heat to medium-low, cover, and simmer until liquid is absorbed and couscous is tender, about 10 minutes, adding more broth by tablespoonfuls if too dry.

Meanwhile, heat remaining 1 tablespoon oil in heavy large nonstick skillet over high heat. Add asparagus, sugar snap peas, green peas, and remaining garlic clove. Sprinkle with salt and pepper; sauté until crisp-tender, about 3 minutes. Transfer vegetables to large bowl.

Add couscous to bowl with vegetables. Drizzle dressing over. Add chives and cheese; toss. Season with salt and pepper.

Test-kitchen tip:
To trim asparagus, hold onto the top of the stalk with one hand and bend the bottom of the stalk with your other hand. The stalk will snap, separating the woody end from the tender top.

Ingredient tip:
Some sugar snap peas have a tough string running along the top of the pod. To remove it, snap off the leaf end and pull the string.

Enjoy!!

Spring Clean Cooking Class (The Cliff Notes)

Last weekend I held my first cooking class. The theme was "Spring Clean" inspired by the naturally occurring "cleansing" our bodies go through during this time of the year, and by the wonderful vegetables and fruit that are staples of Spring. Some of my FAVORITES!- asparagus, artichokes, peas, strawberries...yum!

I always say this...NATURE IS WISE. During the winter we naturally crave and eat heavier, warming, and fattier foods helpful to keep us warm and grounded during the season, but this accumulate toxins and create congestion in the body.

Oftentimes, during the spring, the body will naturally begin cleansing itself by releasing a flu or a cold. The amazing thing is that some of the spring vegetables and fruits naturally contain nutrients that help your liver in its detoxification job!


Here are some amazing functions and health benefits of some of the foods we cooked and ate @ the Spring Clean Cooking Class:

Greens- The King of vegetables! 
Packed with SO many vitamins and minerals otherwise hard to obtain. Green leafy vegetables are a highly effective way to cleanse by removing carcinogens from the liver and colon, antioxidants found in green leafy vegetables can assist in preventing "oxidative damage" to the body's cells and organs caused by toxic exposure and buildup.

Artichokes- POWERFUL Detox Food!
Artichokes promote bile flow in the body, increasing fat digestion, protecting the intestinal mucosa,
and they move toxins that are ingested through food, water, and the air from the liver on to the intestine for further elimination.

They may also be useful in treating chronic digestive complaints including irritable stomach, nervous gastropathy, flatulence, and irritable bowel.

Asparagus- A Prebiotic food.
Asparagus effect in cleansing and detoxifying is mostly found because of its significant amounts of the nutrient inulin, a "prebiotic." Inulin passes undigested all the way to our large intestine. Once there, it becomes an ideal food source for certain types of (good) bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.

Green Peas- Antioxidants and anti-inflammatory.
One of its surprising but incredible nutrients is omega-3 fat, in the form of alpha-linolenic acid (ALA). They also contain substantial amounts of protein and fiber that directly regulate the pace at which we digest our food, helping regulate the break down of starches into sugars and the general passage of carbs through out digestive tract.


Strawberries- A Girl's Best Friend!  
Very low in calories and high in fiber, vitamins C and K, magnesium and potassium. Strawberries help with weight loss.  There has been lot of studies of its effect because they seem to increase the body’s

production of a hormone (leptin) that stimulates metabolism, and suppress appetite. They are low-glycemic, so they help control the rise in blood sugar that follows a starchy meal. Rich in biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging! Yes!

Rhubarb- VERY low calorie vegetable!
Contains some vital phyto-nutrients such as poly-phenolic anti-oxidants, minerals, and vitamins. Further, its petioles contain no saturated fats or cholesterol. Other important nutrients include Vitamins A, K and B vitamins.

Beets- Liver Cleanser.
Beets contain a unique mixture of natural plant compounds that make them superb blood purifiers and liver cleansers.

Eat seasonally. Pick some of these at your farmer's market or supermarket and have a happy cleansing weekend!! :) 

P.S. Next week I'll post a recipe from our class. Stay tuned!