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Sunday, January 10, 2010

Pernil de Cerdo al Achiote y Salsa de Mamey.

 

11 alimentos saludables que Ud. probablemente no esté consumiendo.

January 3, 2010.
Achiote-rubbed Roast Pork Loin

From Website Coastal Living, APRIL 2007
Ingredients.
Yield: Makes 4 servings
  • 1 (3 1/2- to 4-pound) boneless pork loin roast, trimmed
  • 1/4 cup Achiote Rub
  • 2 large beets, quartered
  • 1 large sweet onion, cut into 1/2-inch-thick slices
  • 2 tablespoons olive oil
  • 2 teaspoons sea salt
  • 1 tablespoon sherry vinegar
  • 1/2 teaspoon salt
  • 2 avocados, sliced
  • 3/4 cup Mamey Coulis

Preparation

  1. Rub pork loin with Achiote Rub. Cover and refrigerate 4 hours.
  2. Place pork in a large roasting pan; arrange beets and onion around pork. Drizzle beets and onion with olive oil; sprinkle with sea salt. Bake at 425° for 1 hour or until a meat thermometer inserted into thickest portion of pork registers 155°. Remove from oven; let stand 10 to 15 minutes or until thermometer registers 160°.
  3. Toss roasted vegetables with sherry vinegar and 1/2 teaspoon salt. Slice pork roast into thick slices. Arrange pork over vegetables and sliced avocado; drizzle with Mamey Coulis.
Achiote Rub.

Ingredients

  • 2 tablespoons ground annatto
  • 2 tablespoons kosher salt
  • 2 tablespoons minced garlic
  • 1 tablespoon sugar
  • 1 tablespoon dried thyme
  • 1 1/2 teaspoons freshly ground black pepper
  • 1/2 teaspoon crushed red pepper
  • 1/2 teaspoon ground cinnamon
  • 1/4 cup olive oil

Preparation

  1. Combine all ingredients. Store in refrigerator up to 2 weeks
Mamey Coulis.

Mamey is a tropical fruit grown in Central and South America. It has a smooth, orange pulp. If it's unavailable, substitute mango.

Yield: Makes 1 cup plus 2 tablespoons

Ingredients

  • 2 teaspoons olive oil
  • 1 cup peeled, seeded, and chopped mamey
  • 2 tablespoons diced onion
  • 1 garlic clove, pressed
  • 3/4 cup water
  • 1/2 cup dry white wine
  • 1 bay leaf
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon salt

Preparation

  1. Heat oil in a saucepan over medium heat until hot.
  2. Sauté mamey, onion, and garlic 5 minutes.
  3. Add water, wine, and bay leaf; bring to a boil.
  4. Reduce heat and simmer, uncovered, 10 minutes or until tender. Remove and discard bay leaf.
  5. Pour mixture into a food processor or blender, cover, and process until smooth.
  6. Pour through a wire-mesh strainer into a bowl; stir in lime juice and salt.

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Recipes for Health
The 11 Best Foods You Aren't Eating
By TARA PARKER-POPE
This post was originally published on June 30, 2008, and recently appeared on The New York Times's list of most-viewed stories for 2009


Evan Sung for The New York Times
Maybe you should be eating more beets, left, or chopped cabbage.

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren't. But some of his favorites, like purslane, guava and goji berries, aren't always available at regular grocery stores. I asked Dr. Bowden, author of "The 150 Healthiest Foods on Earth," to update his list with some favorite foods that are easy to find but don't always find their way into our shopping carts. Here's his advice.
  1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
    How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
  2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
    How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
  3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
    How to eat : Chop and saute in olive oil.
  4. Cinnamon: May help control blood sugar and cholesterol.
    How to eat it: Sprinkle on coffee or oatmeal.
  5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
    How to eat: Just drink it.
  6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
    How to eat: Wrapped in prosciutto and baked.
  7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
    How to eat: Roasted as a snack, or sprinkled on salad.
  8. Sardines: Dr. Bowden calls them "health food in a can." They are high in omega-3's, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
    How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
  9. Turmeric: The "superstar of spices," it may have anti-inflammatory and anti-cancer properties.
    How to eat: Mix with scrambled eggs or in any vegetable dish.
  10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don't spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
  11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men's Health Web site, which published the original version of the list last year.

In my own house, I only have two of these items — pumpkin seeds, which I often roast and put on salads, and frozen blueberries, which I mix with milk, yogurt and other fruits for morning smoothies. How about you? Have any of these foods found their way into your shopping cart?



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