Easy Ukrainian Borscht

So far, this is my favourite borscht. It's a bit thicker and has a nicer color than many versions I've tried. Many restaurants serve borsht that is thinned and over cooked, giving it an orange color. It still tastes alright, but I like mine better. Also, every Russian, Ukrainian, or Polish woman has her own, absolutely correct, borscht recipe. Although I am American, living here in Kiev, I thought it fitting that I have mine, too!

**** Higher quality pictures will come. . .Rick had the camera in Crimea with him!

Ukrainian Borscht
________________________________________________________________
from the kitchen of Kimberly Joki-DeLong
Serves 12-15
Nutrition (not including cream): 133 calories ◦ 4g fat (1g Sat) ◦

23g carbohydrates (6g sugar) ◦ 5g fibre ◦ 4g protein

Ingredients:
◦ 2 large beets, boiled with skins, cooled
◦ 1 large onion, roughly chopped
◦ 4 large cloves garlic, chopped
◦ 4-5 medium carrots, julienne
◦ 4 medium potatoes, cubed
◦ ¼ large head cabbage, roughly sliced
◦ 1 medium can navy beans, rinsed
◦ ¼ cup olive oil
◦ Salt and pepper to taste
◦ Fresh parsley and dill weed, chopped
◦ Favorite sour cream, for serving

Instructions:
1. Peel boiled beets and set aside.
2. In a large soup pot, on medium-high heat, brown garlic and onion with oil. When caramelized, add 2 cups water. Bring to a slow boil.
3. Add carrots and potatoes, let stew for 10-15 minutes, adding more water if necessary. After the carrots and potatoes have cooked a bit, fill the pot with water, about 8 cups more. Bring to a slow boil, then reduce heat to simmering.
4. Add the cabbage and beans and cover for 10 minutes. Meanwhile, roughly chop half the beets. Add to the pot. Salt and pepper to taste. Stir well.
5. While the soup continues stewing, chop the remaining beets. After about 5 minutes, add the remaining beets and cover.
6. If serving immediately, cook until potatoes are done and cabbage is limp. Alternatively, you can turn off the heat and let the soup sit. Store it in the refrigerator overnight. This helps the flavors blend. Heat before serving.
7. Serve with a dollop of sour cream, fresh dill, fresh parsley, and a shake of pepper.

Notes:
◦ Borsht is normally served with dark rye bread.
◦ Peas could be added to this soup, just be sure they cook thoroughly.
◦ For a lower glycemic index, try replacing white potatoes with sweet ones.
◦ Many borsht recipes use pork or chicken in addition to the beans. I opt for beans only because they're cheaper and easier to work with.

◦ If the calories in sour cream scare you, you can replace it with a dollop of cottage cheese, which has less fat and more protein.

◦ If you like a heartier soup, add more beans!

Why is this great for you?

Beets are full of unique phytonutrients, betalains, which have anti-inflammatory and anti-oxidant benefits. In studies, the strong anti-inflammatory capacity of betalains from beets has also been shown to inhibit growth of some cancers. Betalains can also be found in red cabbage and in red char, but when cooked can lose their benefit. So don't overcook your borscht! (and reheat in small batches).

Also, beets have been shown to contain significant quantities of carotenoids, like lutein, which improve eye-health and age-related eye problems, particularly related to macula and retina.

PLUS, it tastes soooo good.

Five Autumn Foods that Bellies (and Bodies) Love

Now that Fall is setting in, I am reminded why I love this season so much. (And it's not only because my husband and I celebrate our wedding anniversary!) The weather is cooler, the colours of the turning leaves can be breath-taking, and the food is hearty and comforting. It seems like every new trip to the Bazaar is full of new, wonderful smells and colors. For many people, however, this season marks the beginning of a six-month battle against over-indulgence. Part of our impulse to over-eat can be cultural (think: abundant holiday meals and frequent holiday parties). My personal opinion is that it is also physiological, somewhere in our genetic memory, the turning of the season and the cooling weather triggers cravings for rich foods that can help sustain us through the winter. For whatever reason, the coming seasons is a healthy diet nightmare. Or is it? The truth is that Fall provides an abundance of hearty, healthy and satisfying alternatives to the fattening and over-rich fare traditionally associated with the season.

Below, I have included a short list of some of Rick's and my favourite dishes or ingredients for Autumn and why they make such healthy, seasonal diet staples, which SHOULDN'T be avoided! (All recipes are in the line-up for ¡Viva! Kitchen’s Fall posts.)

1. Soups, soups, and more soups.

For your belly:

Soups are, for me, the epitome of Autumnal cuisine. When I sit down to a bowl of soup, I can almost hear the leaves rustling as they blow along the ground. Soups are a real comfort after a cool afternoon walk or a raining Fall day. They can be thick and smooth or chunky and thin. A well made soup can be a complete meal or be paired well with a complementary dish, like grilled cheese sandwiches. Now we can't buy soups at the Bazaar, but we get all our farm-fresh ingredients there. And, with the cooler weather, it's bearable to have the stove on, stewing a soup for part of the day. Some of our favourite soups are (and I will post the recipes later!): Ukrainian Borsht, Hearty American Chili, and Healthiest Broccoli Soup.

For your body:

Soups are great, filling foods that are easy for your body to digest. This means that you get nutrients and vitamins without strain or stress on your digestive system. This may be one of the reasons that soups are often recommended for detox diets and when people are feeling ill. They allow your body to use energy for other processes, namely, healing. Also, because they are predominantly water, you can generally get your fill with fewer calories than with other meals.

2. Apples and Pears.

For your belly:

Whether your bobbing for them or just taking your "apple a day", these Autumn staples are a delicious way to feed your body. Both apples and pears come in a wide variety of shapes, sizes, flovours, and textures. The type of apple or pear you have will determine what you can do with it, but a trip to your local orchard or farmer's market should prepare you well for baking, grilling, stewing, or poaching these versatile fruits. Using organic apples and pears from our Bazaar, I'll be flavouring morning oatmeal with my Cinnamon-Apple (Pear) Reduction Sauce, making Pear Pancakes, and slicing some onto a sandwich in place of cheese or tomato.

For your body:

What makes these fruits seasonal stars? Apples are a great source of flavonoids, antioxidants which have been shown to lower risk of heart disease and many cancers. And, if you are looking for fibre, look no further than pears. They are loaded with soluble fibre, which helps control blood sugar and lowers cholesterol. A medium-sized pear has 4 grams of fibre, equivalent to about 1.5 cups of brown rice!

3. Sweet potatoes, parsnips, and other root crops.

For your belly:

Root crops , like potatoes, take centre stage in Fall and winter meals. These tasty tubers are also filling and satisfying. Sweet potatoes can be baked, grilled, and steamed and can substitute regular potatoes in many recipes. Parsnips, what look like little white carrots, can be prepared in the same ways carrots can, but the sweet flavour of parsnips means that they complement saltier foods better than carrots. We like to use sweet potatoes, parsnips, rutabaga, and other roots as hearty fillers in Heart Healthy Cornish Pasties.

For your body:

Not all root crops are created equal. White potatoes are a high-glycaemic food, which means they break down quickly and cause blood-sugar spikes. Sweet pototoes, in contrast, are low-glycaemic foods, which break down slowly and maintain more steady blood-sugar levels. Additionally, the bright colour of sweet potatoes indicates high levels of beta-carotene. In fact, one serving contains 4 times the recommended daily amount. You’d have to eat 23 servings of broccoli to match it! Carotenoids, like beta-carotene, are shown to reduce risk of heart disease as well as prevent some cancers. Parsnips, while not as rich in beta-carotene as their cousins, carrots, they are rich in fibre, iron, calcium and vitamin C.

4. Squash and Pumpkin.

For your belly:

Fall is the season for all kinds of delicious squash, including Acorn and Winter squash and the iconic, Pumpkin. Baked squash often has a delicate sweet flavour with a creamy texture, but different squash have been cultivated for different textures and flavours. Most squash are great as a side-dish, mixed with pasta or other carbohydrates, or made into rich soups. Sugar Pumpkin is one of the most versatile crops this season. It can be baked in bread, stirred into porridge, pureed into soups, or made into pie. The seeds can also be eaten. Roasted pumpkin seeds are a simple, crunchy, and healthy snack. I use pumpkin in place of eggs and oil in my guilt-free (and delicious) Vegan Chocolate Cake.

For your body:

The bright yellows and oranges associated with squash are a sign that they are rich in carotenoids, which are good for your heart and can prevent cancers. In fact, the amount of vitamin A in Winter Squash increases after being picked. Squash and pumpkin are also rich in folate, fibre, and vitamin C. Pumpkin seeds are, themselves, impressively healthful. They are comparable to peanuts in protein content, and they are a good source of zinc and omega-3 fatty acids.

5. Warming spices.

For your belly:

Have you ever wondered why cinnamon and cloves taste so good in hot cider or baked apples? Or why, on a cold winter day, hot soup with a little kick can reinvigorate you? Well, it’s all in the warming spices! (ok, not all, but warming spices take this season’s food from good to great). Many of the common spices used in Fall in Winter cooking have a “heating” affect and are so-called “warming” spices. Common spices include: Cinnamon, Cloves, Cardamom, Tumeric, Cumin, and Ginger. Each of these spices have a distinct flavour that complements this season’s staples. Cinnamon, Cloves and Cardamom can be combined in warm milk or tea for a warming treat. They can also be added to fruit dishes to bring out certain flavours, like in applesauce or pear/apple oatmeal. Tumeric, Cumin and Ginger are tasty when blended in a sauce served over roasted squash. Also, adding some of these to your chicken soup will enhance the flavour of the meat and give the popular dish a slightly exotic spin. I use warming spices in Apple Bread, Homemade Chai, and Curried Squash.

For your body:

Many of these spices fight inflammation. Cinnamon is a known blood-sugar regulator and, as such, is recommended for Diabetics. It can also be used to relieve aching muscles and improve cold symptoms. Cloves have often been used to aid digestion and , because of their antiseptic qualities, for caring for toothaches. Ginger is a powerful anti-inflammatory substance. It is used to treat arthritis, migraines, and digestive problems. Tumeric’s high amount of flavonoids called curcuminoids has been scientifically shown to reduce inflammation and prevent cancers. Cumin has been shown to improve digestion and relieve flatulence and bloating.

Other seasonal suggestions:

In general, it is a good idea to get a variety of bright colors in your diet at any one time. The bright, natural colouring of many fruits and vegetables means that they are rich in a particular type of antioxidant or vitamin. Most of the suggestions in this post are rich in carotenoids, like beta-carotene, which give many fruits and veg their characteristics yellow and orange colours. For nutritional variety, try incorporating figs, cranberries, clementines and turnips in your Fall menu. These are relatively new foods for me --- I ate my first fig yesterday! --- so I didn’t want to include much on them. I plan on experimenting with these foods and letting you know how everything turns out.

Until next time, happy Autumn and best wishes.

For more information on the foods mentioned in this post please visit one of my favourite sites: nutritiondata.com

Homemade Citrus-Poppyseed Bread

Though we didn't bake it this morning, this is one of Rick's and my favourite breakfasts. It is adapted from a traditional soda bread recipe. This is a dense, filling bread is low in saturated fat and provides a good source of elements: phosphorus (bone health), selenium (thyroid health), and manganese (bone health). Aside from being good for you, this bread is delicious, too. The sweetness of the bread is tempered perfectly by the tanginess of citrus.

Enjoy!

Homemade Citrus-Poppyseed Bread

___________________________________________________________

from the kitchen of Kimberly Joki-DeLong

Serves 10

Makes 1 loaf or 10 thick slices

Nutrition: 162 calories ◦ 6g protein ◦ 4g fat

29g carbohydrates ◦ 5g fiber

Ingredients:

◦ 2 cups whole-wheat flour

◦ 1 ½ cups all-purpose flour, plus some for dusting

◦ 3 T poppy seeds

◦ 1 t baking soda

◦ 1 t baking powder

◦ ¼ t salt

◦ 1 T pure honey, more for topping

◦ 1 large egg, preferably organic

◦ 1 T olive oil

◦ Zest & juice of 1 large organic orange, some for garnish if desired

◦ Purified water as needed

◦ Zest of half an organic lemon

Instructions:

1. Preheat oven to 375°F. Meanwhile dust baking sheet with flour and set aside.

2. In a medium to large mixing bowl, mix all the dry ingredients together. In another bowl, whisk all wet ingredients together well, do no add the water.

3. Add wet mix to dry mix by cutting it in using a rubber spatula. Mix well until dough just comes together and there is little or no dry mix which has not been folded into the dough. You may need to add water at this point to make sure all the dry mix gets included in the dough. Your dough should be sticky, don't try handling it with your hands as it is very messy.

4. When everything is well-mixed, use the spatula to turn the dough out onto the baking sheet. Use spatula to shape the dough and press in orange slices for garnish if using. Use a knife to score the bread down the middle between the garnish.

5. Put pan in warm oven, bake for about 20 minutes or until the exterior is golden and “crusty.” Test the middle of the bread with a clean toothpick, if it comes out clean the bread is done. Using a metal spatula, transfer cooked bread to serving dish. Let cool briefly before serving.

Serving suggestions:

◦ Serve with honey and canola oil if you want some extra flavour

◦ To round out this meal, which focuses on the bread, try adding fresh fruit in a complementary colour. Try kiwi, blueberries, red grapes, or plums.

◦ You should always have good proteins in the morning to sustain you throughout the day, nuts like almonds and walnuts are tasty with this meal.

Wholesome Oatmeal Cookies

Welcome to the first recipe and post at ¡Viva! Kitchen. The mission of this blog is to provide enjoyable, tasty meals that will help you and your family achieve the health and wellness needed for living fully. Hence, the blog motto: Wellness, one delicious recipe at a time.

Therefore, it may seem strange that my first recipe out of the box is a cookie recipe. Well, don't be fooled. These mouth-watering buggers, while still a dessert, are filled with natural ingredients that promote heart and digestive health. The whole-grains, fruit, olive oil, and even the honey and dark chocolate deliver a host of beneficial nutrients and antioxidants that the average oatmeal cookie can't match. I chose this recipe because it's a perfect example of how health and flavour can maximised. While not meant to be eaten by the batch (I don't know if you could! The amount of fibre would fill you up too quickly!), these cookies are truly guilt-free. So, bake and enjoy!

Wholesome Oatmeal Cookies

from the kitchen of Kimberly Joki-DeLong

Makes ~ 30 cookies

Ingredients:
◦ 1 cup whole-wheat flour (can use all-purpose), plus more if needed
◦ 1 cup wheat bran
◦ 1 cup rolled oats, not quick-cooking
◦ 2 t baking powder
◦ ½ cup extra-virgin olive oil, plus more for pan
◦ ½ cup honey
◦ 2 large, fresh egg whites
◦ 2 t vanilla, almond, or other favourite flavouring
◦ ½ cup raisins
◦ 70g dark (70-85%) chocolate bar, roughly chopped

Instructions:
1. In a large bowl, combine honey, oil, flavour, and eggs. Stir until honey is dissolved – especially important if you use natural honey which is very thick and sticky.
2. In medium bowl combine all dry ingredients, except for chocolate and fruit. Mix together.
3. In small increments add and mix the dry ingredients into the wet. The dough should be a little runny. Add the fruit and chocolate now and mix well to distribute evenly. If the dough still seems runny, add flour in small quantities until sticky dough forms. Place bowl in freezer to help set up the dough for cookie-making.
4. Preheat oven to 300°F (this is approximate as my oven only allows me to choose settings 1-5. I normally choose setting 2-3 and watch my cookies carefully).
5. When oven is hot, remove dough from fridge and coat baking pan(s) with olive oil (you can use parchment paper if you like). Cover hands in oil for working with dough. Form the dough into balls about 2 inches (5cm) in diameter. Place on pan as little as 1-1.5 inches (3-4 cm) apart. These cookies don't flatten much.
6. Let cookies bake about 8-10 minutes rotating after 4-5 minutes. They're done when they smell great and the edges begin to brown.
7. Remove from oven and let cool on pan about 5 minutes. Remove from pan and let cool
on wire rack or a serving plate.

Notes:
◦ When I am short on raisins, I pit and cut up dates instead.
◦ If you don't have an egg or want to make vegan cookies, you can substitute with a ripe, mashed banana.
◦ It helps to put the dough back into the freezer in between batches. It is easier to work with.

Nutrition Information: (per 2 cookies)

Calories: 221

-- from Fat: 91

Fat: 10 g

-- Saturated: 2 g

-- Unsaturated: 8 g

Carbohydrates: 31 g

-- Dietary Fibre:4 g

-- Sugars: 13 g

Protein: 4 g

This food is very low in Cholesterol and Sodium. It is also a good source of Manganese, Fibre, and

Iron. Though nearly complete on its own, the protein in these cookies is completed if served with yogurt or milk. . . cookies and milk: a great combination for more than one reason!