Rapini

Rapini, aka rabe + broccoli di rabe is a wonderful edible bouquet of florets and a great source of antioxidants vitamins A, C, as well as calcium, iron + potassium. The green buds of rabe, with broccoli-like characteristics is from the cabbage family. The edible yellow flowers with turnip-like foliage have a slightly bitter earthy flavor, and ideal compliments  to garlic + peperoncino, when sautéed in olive oil.   

Rabe is not to be limited to just Italian pastas or Asian style preparations; consider adding this cooked vegetable to sandwiches, salads, and soups. Here's a popular stew recipe from my TV series that is ideal dish during chilly weather. 

Broccoli Rabe & Sausage Stew
Recipe by Chef George Hirsch | George Hirsch Living it UP! TV series

1 Tablespoon extra virgin olive oil
4 links Italian Sausage
1 cup sweet onion, chopped
1 each Red Pepper, cut into small pieces
8 cloves caramelized garlic
1 cup Broccoli Rabe flowers, cut into small pieces
1 cup Broccoli Rabe stems, peeled, chopped 
8 cups chicken or vegetable broth
1 cup Red New Potatoes, scrubbed skin on, cut into 1/4 inch slices 
Fresh ground black pepper
Grated Parmesan, cheese to taste
Pepperoncini, to taste

Pre heat a medium soup or stew pot to medium temperature.

Add olive oil and sausage, cook for several minutes turning sausage after each side browns. Add onion, garlic, red pepper and cook for 2-3 minutes until onion become tender.  Pour in broth and bring to a boil. Lower to a simmer and add broccoli rape and potatoes. Simmer sausage for 4-5 minutes, remove sausage from stew and allow to cool. Slice sausage and return to stew. Simmer until potatoes are tender and season with pepper, Parmesan cheese, and pepperoncini to taste.  

Tip: Grill sausage in place of searing in soup pot for an additional smoky flavor.

Power Foods

Winter is a good time to literally take inventory of how many of these power foods you have on hand, restock and reminds you to incorporate them into your daily diet. I also take this as a good opportunity to go through non perishables + canned goods to give to my local food pantry.

Almonds: good fiber, protein good for your heart. Go ahead and go nuts!

Apples: Vitamin C and soluble fiber and helps keep the doctor away.

Beets: rich source of folate as well as natural red pigments that may be cancer fighters; save fresh stems for salads for a double bonus.

Blueberries: big plant compounds to prevent chronic diseases. Toss in cereal and yogurt to get your day started right.

Broccoli: missed your O.J. today? Have a glass of broccoli; it’s powerhouse of calcium, potassium, folate, fiber, Vitamins A & C. 

Red Beans: excellent source of iron, magnesium, phosphorus, potassium, thiamin, and copper, low fat low cal source of protein and fiber. A complete meal with steamed brown rice.

Spinach: Vitamin A and C folate. Good source of riboflavin, vitamin B-6, calcium iron and magnesium. Boost your immune system and keep hair and skin healthy. Seemed to work for Popeye.

Salmon: Omega-3 fatty acids, aids in keeping blood from clotting, good source of protein. Need more reason, just try this tasty recipe for Cedar Planked Salmon.

Sweet Potatoes: high in antioxidant beta-carotene which can slow the aging process. Good fiber, fat free, and under 60 calories per tuber.

Swiss chard: a leafy green vegetable packed with carotenoids that protect aging eyes. Sorry, the DMV still requires an eye test for drivers license even if you eat your Swiss chard.

Pumpkin seeds: the most nutritious part of the pumpkin. Full of magnesium; high levels of the mineral are associated with lower risk for early death. Helpful in the dugout during a Game Day too.

Sardines: high in omega-3’s, loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. Enough said.

Turmeric: more than just a yellow color to paella, it contains anti-inflammatory and anti-cancer properties.

Wheat Germ: great boost to your immune system and cardio health. Go ahead treat yourself to an ice cream topped with wheat germ, you are doing yourself good. 

Vegetable Juice: when choosing, select a low sodium version because it’s filled with lycopene, an antioxidant that reduces risk of heart attack and prostate cancer. 

Source: 'Recipes for a Healthy Active Life', by George Hirsch, Living it UP! TV series companion cookbook

Tunes For Ripening

Want to taste sweeter fruit? In July, the Hyogo Prefecture-based fruit company Toyoka Chuo Seika shipped out its first batch of "Mozart Bananas" to supermarkets in the local area. What does that mean? Unripened bananas were exposed to "String Quartet 17" and "Piano Concerto 5 in D major," -  among other works; playing continuously for one week in their ripening chamber. The result, sales are up on these sweeter, tastier bananas; so apparently the consumers agree. This works for tomatoes too.

Pointing at Fingerling

Try something new when picking up a starch or side for tonight's meal. The fingerling potato, named after it's finger-like shape, is chock full of vitamins and mineral; especially vitamin C. With many varieties of fingerlings to choose from; each offer rich buttery flavor and taste well with many different cooking applications; such as boiling, roasting or grlling. With it's thin tender skin, just scrub, and leave the skins on. For the recipe. No need to get fussy, they tastes best in their original form. Simply roast with olive oil, rosemary and garlic.

Power Pantry

Although it may not be time for spring cleaning in your pantry, winter is a good time to literally take inventory of how many of these power foods you have on hand, and more importantly incorporate into your daily diet. If I could offer you a magical way to stay looking younger, be healthier and feel great - wouldn't you take me up on it? OK, then here you go. They may seem obvious, but it's a good reminder. 

Almonds: good fiber, protein good for your heart. Go ahead and go nuts, it's good snack.

Apples: Vitamin C and soluble fiber and helps keep the doctor away. 

Beets: rich source of folate as well as natural red pigments that may be cancer fighters; save fresh stems for salads for a double bonus. 

Blueberries: big plant compounds to prevent chronic diseases. Toss in cereal and yogurt to get your day started right.

Broccoli: missed your O.J. today? Have a portion of broccoli; it’s powerhouse of calcium, potassium, folate, fiber, Vitiams A & C.  

Red Beans: excellent source of iron, magnesium, phosphorus, potassium, thiamin, and copper, low fat low cal source of protein and fiber. It makes a complete meal with steamed brown rice.

Sardines: high in omega-3’s, loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. Enough said.

Spinach: Vit A and C folate. Good source of riboflavin, vitamin B-6, calcium iron and magnesium. Boost your immune system and keep hair and skin healthy. Seemed to work for Popeye.

Salmon: Omega-3 fatty acids, aids in keeping blood from clotting, good source of protein. Need more reason, just try this tasty recipe for Planked Salmon.

Sweet Potatoes: high in antioxidant beta-carotene which can slow the aging process. Good fiber, fat free, and under 60 calories per tuber. 

Swiss chard: a leafy green vegetable, packed with carotenoids that protect aging eyes. Sorry, the DMV still requires an eye test for your drivers license, even if you eat your Swiss chard.

Turmeric: more than just a yellow color to paella, it contains anti-inflammatory and anti-cancer

Pumpkin seeds: the most nutritious part of the pumpkin; full of magnesium; high levels of the mineral are associated with lower risk for an early death, that's good. Also helpful in the dugout during a World Series Game too.

Wheat Germ: great boost to your immune system and cardio health. Go ahead treat yourself to an ice cream topped with wheat germ, you are doing yourself good. 

Vegetable Juice: when choosing, select a low sodium version; filled with lycopene, an antioxidant that reduces heart attack and prostate cancer. 

Source: 'Recipes for a Healthy Active Life', by George Hirsch, Living it UP! TV series companion cookbook