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Lewes, Delaware
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August 26, 2011     Cape Gazette
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August 26, 2011

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, : C pe Qazette FOOD & DRINK FRIDAY, AUGUST 26-MONDAY, AUGUST 2 2011 91 o o a n n o mpr A, potassium and fiber. Butthey ganese, which may help with glu- should be eaten in moderation cose intolerance. It is rich in cal- because they can be high in fat. cium and phosphorus, essential There has been much interest |Avocado: Avocados are found and is a good source of antioxi- Seafood: Many Latin dishes nutrients for strengthening in Mediterranean cuisine and its [in dips toppings for manydants. It can be a flavorful addi- feature seafood, which tends to bones. Coconuts also may help ble medical benefits. How- ILatin-in pired foods. Although tion to foods instead of adding be high in good forms of essen- reduce anemia by offering the individuals who prefer the [many p ople shy away from the calories through other ingredi- tial fatty acids, especially oily body substantial iron. and flair of Latin dishes|fruit because of its high content ents. fish like salmon, tuna and snap2 Enjoying a Latin-inspired meal ) be better for itwith re, [of fat, vocados are excellent Plantains: Similar in appear- per. may not just be a tasty experi- their health. Isource-s pf good monounsaturat- ance to bananas, plantains con- Coconut mill{: Coconut milk has ence, but it can be a healthy one are certain components led fats ihat help lower choles- tain similar nutritional content a number of benefits, including as well. cooking that can be ad- Iterol.| 'ous to those watching |WhenI enjoyed in moderation, .qght or making dietary lit canbea good component for s for another reason. Icholestefolhealth. ty ingredients of.Latin |Pumpkin seeds: These seeds have a multitude of ben- I contain phytosterols that help are just some of the in- consider. is a grain that protein and es- amino acids. Because of protein it packs, it is a good for vegetarians. capsaicin in chiles give the peppers their hot can help reduce inflamma- in the body. The peppers are another good source of vita- 1C. paya; This fruit is a healthy any fruit salads or as to meat and fish. Pa- contains potassium, folio and more vitamin C than fruits more commonly as- C, includ- oranges. lants Sept. 6 promote healthy immune sys- tems as |well as protein. Instead of fatt I snacks, people can munch?nlow-fat, low-calorie pumpkin seeds. Beans:JAn undisputed leader in fiber aM protein, beans have three times the soluble fiber of oatmealt They can help reduce cholesterol and also help fill a person without a lot of fatty meats9r other ingredients. Beans another good compo- nent forvegetarian diners. ilant o: That spicy punch in salsas other Latin dishes may noI be from peppers but from cil tro. This l erb is often mistaken for parsley a dish, but one bite will tell othprwise. Cilantro is the leafy p rt of a coriander plant about seashore park THE CAPSAIC|N IN CHILES also another good source of vitamin C. who have ever word- red what edible plants are )wing in the sandy soil of Delaware can go beyond plant identification and the natural wonders of ld edible plants at the State Park's ible Plants of the Seashore to yucca, can provide food than just the animals. naturalist to learn many culinary uses of This indoor will introduce some of )lants of coastal such as beach plum, and sea lettuce. Par- that gives the peppers their hot bite can help reduce inflammation in the body. The peppers are page 91 different leafy greens the basil, as in parsley, water- ss or arugula pesto. Another is to add sun-dried toma- or olives to the standard from the You'll also find ipes with replacements for pine nuts, such as walnuts, and hazelnuts. how you make your remember not to wait the end of summer to pick basil. Jrlic C pine nuts basil leaves t sea salt C olive oil C Parmesan cheese the peeled garlic cloves nuts in a mortar and a pestle until com- the basil leaves and grind, turning often. Once the leaves pour in the and continue mixing in the cheese t serve over pesto in add the same order, often to push down with a wooden spoon. heat. Add pesto and until smooth. pasta, grilled chicken or fish. Sun-dried Tomato Pesto I peeled garlic clove 2 T pine nuts 2 T fresl basil leaves 1/2 C sun-dried tomatoes* 1/4 t saff ticipants will leave with new cooking ideas for salads, soups, jams and iellies, beverages and sweet treats. There will even be a few samples to try. The fee for this program is $6 and preregis- tration is not required. This program will meet at In- dian River Life-Saving Station Museum on Route 1 in Delaware Seashore State Park, 1.5 miles north of the Indian River Inlet and 3.5 miles south of Dewey Beach. For more information,. call 302-227-6991. 3 T olive oil 2 T Parmesan cheese Combine ingredients in a blender or food processor or grind together with a mortar and pestle. *Note: if using oil- packed sun-dried tomatoes, drain completely before adding; discard oil. Arugula Pesto 3 peeled garlic cloves 2 T pine nuts 1/4 t salt 4 arugula juice of 1 lemon 1/3 olive oil 1/4 C Pecorino Romanocheese Place garlic, pine nuts, and salt in the bowl of a food processor; pulse until roughly chopped. Add arugula and lemon juice; pur6e until smooth. With the machine running, pour olive oil in a slow, steady stream. Stir in cheese and serve. Send comments, questions or recipe ideas to I At the Historic Lewes Farmers Market youqt find | lavender honey, freshl i-laid eggs; heirloomtomat0es, _.1 bagels warm from the oven, squash bl0ssoms 0ff the / vine, and J ' ' tL Join us at market ? "-