More Than A Drink: Cider Boosts Flavor and Health Protection Of Autumn VegetablesAmerican Institute for Cancer Research Although health-conscious people are often familiar with the nutritional benefits of apples, cider is under-appreciated for its culinary versatility and ability to enhance both the flavor and health-protective features of vegetables, according to the American Institute for Cancer Research (AICR). "Cider makes a perfect base for cooking many autumn vegetables," says Melanie Polk, RD, AICR's Director of Nutrition Education. "The rich flavor of cider brings out the natural sweetness of vegetables like squash and sweet potatoes but, surprisingly, it can also smooth out the edge of sharp-tasting vegetables like cabbage, onions and leafy greens."  Apples and Apple Products Offer Important Health Protection "Cooking vegetables with cider offers two special health benefits," Polk observes. "First, cider, like apples, contains health-protective substances, including quercetin and other members of the flavonoid group of phytochemicals. They offer a wide array of specialized protection." Studies have shown that quercetin stops the growth of prostate cancer cells and appears to slow the growth of tumors. Eating foods rich in quercetin has been linked to lowered risk of stomach, prostate and gynecological cancers like that of the breast and ovaries. "All plant-based foods have different types and amounts of phytochemicals," Polk points out. "Studies suggest that the interaction among different phytochemicals boosts their effectiveness. So using cider when preparing vegetables strengthens the healthful benefit all around." Cider: An Ancient Food with Classic French Culinary Roots Cider dates back to antiquity, the word coming from the Greek term for "intoxicating drink." By the twelfth century, cider-making - both the "hard" and non-alcoholic kind - was a well-established industry in the Normandy and Brittany regions of France, where regional ciders are as famous as celebrated wines. Great Britain also has a long history in making many types of ciders. Several hundred varieties of apple are reportedly used in producing the ciders of these two countries. As would be expected, cider is a major ingredient in the cooking of Brittany and Normandy. It complements many different types of animal meats, from chicken, veal and turkey to pork, ham and fish. But many vegetables also benefit from the rich flavor of cider. In America, cider was a major food product by 1726. Many different styles of cider have developed since then - raft, farmhouse, French- and New England-style, sparkling and hybrids that are closer to soft drinks than classic cider. "Cider can be used to braise or simmer vegetables, in place of water or broth," says Polk. "The liquid that remains afterward can then be cooked down to form a glaze or sauce rich enough to eliminate the need for added butter or other fats. Cider can also be used to replace part of the vinegar that is traditionally used in salad dressings." The following four recipes - a salad with cider vinaigrette and three vegetable dishes - were developed by AICR to capitalize on cider's unique culinary features. The recipe for the following salad uses apples as well as cider. Onion, another ingredient, is also rich in the phytochemical quercetin. The vinaigrette may seem high in fat, but it mostly represents monounsaturated fats with health benefits of their own. Apple and Fennel Salad with Cider Vinaigrette 1/3 cup coarsely chopped pecans, toasted Toast pecans in a skillet over high heat until they take on a slightly toasted taste, occasionally stirring or gently shaking the pan to avoid burning. Depending on type of skillet and intensity of heat, this takes only a few minutes. As soon as the nuts are toasted, immediately transfer them to a small bowl and set aside. (The nuts can also be toasted on a baking sheet in a preheated 400-degree oven for about 5 minutes, watching nuts carefully to avoid burning.) Prepare vinaigrette by combining in a blender, or in a bowl with a whisk, the olive oil, cider vinegar, cider, nutmeg, ginger, honey, salt and pepper. Core, seed and cut apples into thin slices. To prevent them from discoloring, place slices into a bowl containing water and a small amount of lemon juice. Arrange lettuce leaves on 4 salad plates so stem ends are facing inside center of plates. Drain apple slices and pat dry with paper towels. Alternating slices of apple, onion and fennel, arrange the three ingredients over the lettuce. Sprinkle with pecans. Re-blend vinaigrette and drizzle over salads, or transfer dressing to a cruet or small pitcher to serve with salads. Makes 6 servings. Per serving: 156 calories, 12 g. total fat (1 g. saturated fat), 14 g. carbohydrate, 2 g. protein, 4 g. dietary fiber, 24 mg. sodium. The flavors of cider and squash complement each other, bringing out the unique qualities of both. Squash with Cider Glaze 2 acorn squash, halved and seeded Preheat oven to 350 degrees. Into an oven-proof baking dish that will comfortably hold squash, pour in enough water to reach a depth of about 1 inch. Place squash halves cut-side down in dish. Bake 15 minutes. Meanwhile, in a non-stick saucepan, combine cider, 1 cup water and vinegar. Bring to a boil over high heat and, stirring occasionally, allow mixture to reduce to about half, about 12 minutes. Remove squash from oven and carefully turn squash cut-side up with tongs or tablespoons. Using a fork, prick the interior all over. With a small brush, coat inside of squash with some of the cider mixture. Lightly sprinkle with salt and pepper. Return squash to oven to continue baking. Repeat brushing on cider mixture every 10 to 15 minutes until squash is almost fork tender, about 60-75 minutes, depending on oven and size of squash. During the last minutes of baking, cook the cider mixture over high heat until reduced to a thick, glaze-like sauce, about 5 minutes. When squash are fork tender, remove from oven. Carefully transfer them to a serving platter or individual plates. Brush squash with glaze, allowing a little to pool in the bottom of each cavity. Serve immediately. Makes 4 servings. Per serving: 97 calories, 0 g. total fat (0 g. saturated fat), 25 g. carbohydrate, 1 g. protein, 4 g. dietary fiber, 14 mg. sodium. Most Americans are usually accustomed to sweet potatoes that are heavily sweetened - and calorie-packed - with sugar, syrups, or marshmallows. This cider-flavored version offers plenty of sweetness (without the added calories) that is sharpened by the tang of cranberries. Cider-Glazed Sweet Potatoes with Cranberries 2 large sweet potatoes, peeled and cut into 1-inch chunks Cook sweet potatoes in a large pot of boiling salted water until halfway cooked, (a knife inserted into center will encounter resistance), about 5 minutes. Drain and cool. (This step can be done 1 day ahead if sweet potatoes are covered and refrigerated.) Combine cider, sugar, butter, nutmeg and allspice in a large non-stick skillet over medium-high heat. Bring to a boil, stirring often. Add potatoes and reduce heat so liquid is simmering. Cook 5 minutes, stirring occasionally. Add cranberries and continue cooking until liquid is reduced to a syrupy glaze and potatoes are tender, about 10 minutes. (If the glaze becomes very thick before potatoes become tender, thin it with a small amount of cider. When potatoes are tender, transfer to a serving bowl with a slotted spoon. Season to taste with salt and pepper. Pour remaining glaze over sweet potatoes and serve. Makes 6 servings. Per serving: 190 calories, 4 g. total fat (2 g. saturated fat), 38 g. carbohydrate, 1 g. protein, 3 g. dietary fiber, 16 mg. sodium. The combination of cabbage and onion with apples and cider is an unexpected surprise that produces a mellow, rich flavor. Cabbage Braised in Cider 2 Tbsp. extra virgin olive oil or canola oil Heat oil in a large non-stick skillet over medium-high heat. Add onion and sauté until it begins to soften, about 5 minutes. Add cabbage; sauté until slightly wilted, tossing frequently, about 6 minutes. Mix in apples. Stir in apple cider. Reduce heat to low-medium, cover and cook until cabbage is just tender, stirring occasionally, about 6 minutes. Remove cover and simmer until almost all the liquid evaporates, about 3 minutes. Stir in vinegar and mix well. Season to taste with salt and pepper and serve. Makes 4 servings. Per serving: 189 calories, 7 g. total fat (less than 1 g. saturated fat), 32 g. carbohydrate, 3 g. protein, 7 g. dietary fiber, 29 mg. sodium.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
 |
Email Article To A Friend |  |
Link to us! |
