The Sanatoga Post

Tender and sweet. Healthy, too.

POTTSTOWN PA – For centuries people have believed that eating chocolate may be good for the human heart. Now, according to representatives of Pottstown Memorial Medical Center (PMMC), 1600 E. High St., modern research has found that chocolate – or at least dark chocolate – may truly have some health benefits.

Dark chocolate contains antioxidants, substances that protect the body’s cells from damage. Medical studies indicate that one and a half ounces of dark chocolate provide the same amount of the antioxidant phenol as a glass of red wine, which research has shown to have a protective effect on the heart. Dark chocolate also contains catechins, the antioxidants contained in tea.

During February, the Health eCooking™ pages of the hospital’s website feature a video in which Washington DC area chef Gary Fick, of The Crossing at Casey Jones restaurant, makes his kitchen’s most popular and romantic dinner, a chocolate-crusted cocoa filet mignon. The filet is baked and served atop creamy cauliflower, in place of mashed potatoes. This exotic and lean beef entree is heart-healthy.

The video is produced for PMMC by New Jersey-based Baldwin Publishing.

Turning high-fat favorites into diabetes-friendly and heart-healthy dishes is easy, according to hospital marketing director Deb Bennis. All it takes, she says, is a few simple changes using everyday ingredients found in local grocery stores.

Here’s the Fick recipe for “Chocolate-Crusted Cocoa Filet Mignon,” served atop “Creamy Cauliflower:”

Ingredients:
2 filet mignon (6 oz each)
2 tsp olive oil
Cocoa Crust
2 Tbsp cocoa powder
1 Tbsp cumin
1/2 tsp onion powder
1 tsp cayenne pepper
1/2 tsp white pepper
1 Tbsp sugar
1/4 tsp of salt
1 tsp cinnamon
Creamy Cauliflower
1 cup water
1/2 cup skim milk
1/2 cup 2% Milk
2 cups cauliflower, chopped
1/2 tsp salt
1/2 tsp white pepper
1 Tbsp margarine

Directions:
Filet – Coat both sides of each filet with the cocoa crust mixture thoroughly. Pan sear each side of the filet for 60 seconds in olive oil (optional). Transfer filet to a baking dish and roast in the oven at 350 degrees for 15 minutes or until the filet reaches an internal temperature of 155 degrees. Let the filet rest for 10-15 minutes before serving to allow it to cook fully.

Creamy Cauliflower – Mix together milk and water in a medium pot and bring to a simmer. Add cauliflower into mixture and simmer for 10-15 minutes or until tender. Strain, reserving one cup of milk/water mixture. Transfer cauliflower to a blender, adding salt and white pepper and reserved liquid. Purée until fluffy. Add margarine to taste.

Nutrition facts (per serving):
Cocoa Filet Mignon – Calories 304; Fat 14 g; Saturated Fat 4 g; Cholesterol 84 mg; Sodium 376 mg; Carbohydrates 3 g; Fiber 2 g; Protein 37 g. Creamy Cauliflower: Calories 65; Fat 4 g; Saturated Fat 1 g; Cholesterol 3 mg; Sodium 157 mg; Carbohydrates 6 g; Fiber 1 g; Protein 3 g.

Photo supplied by Pottstown Memorial Medical Center

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Harvest veggies.

POTTSTOWN PA – There’s no need to sacrifice favorite Thanksgiving holiday side dishes just because you live with dietary restrictions. Representatives of Pottstown Memorial Medical Center (PMMC), 1600 E. High St., say it’s possible to cook healthier versions of delicious sides and enjoy them as much, if not more, than the originals.

During November, the Health eCooking™ pages of the hospital’s website feature a video in which French Chef Yves Vacheresse makes a harvest vegetable side dish that can be prepared days in advance. In fact, Vacheresse believes it tastes better when stored covered for a couple of days in the refrigerator. The video, produced for PMMC by New Jersey-based Baldwin Publishing, also demonstrates how to safely dice root vegetables like beets and rutabagas.

Turning high-fat favorites into diabetes-friendly and heart-healthy dishes is easy, according to hospital marketing director Deb Bennis. All it takes, she says, is a few simple changes using everyday ingredients found in local grocery stores.

Here’s the Vacheresse recipe for “Harvest Vegetables:”

Ingredients:
1 Tbsp safflower or grapeseed oil
1 small Spanish onion, peeled and diced small
2 medium rutabagas, peeled and diced small
4 medium parsnips, peeled and diced small
4 large carrots, peeled and diced small
2 large yellow or striped beets, peeled and diced small
3 medium turnips, peeled and diced small
2 Granny Smith apples, peeled and diced small
2 cups homemade chicken stock
1 sprig fresh thyme or 1 tsp dried thyme
1 bay leaf
1 Tbsp fresh sage, chopped finely
Pinch of salt and pepper, to taste

Directions:
Heat oil in large saucepan on medium heat. Add onion. Cook for 10 to 12 minutes until soft and translucent. Add a pinch of salt and pepper. Add all root vegetables and apples. Mix with onion and cook for 5 minutes. Add thyme, sage, bay leaf and stock. Season with salt and pepper. Lower heat to medium low and cook for 40 to 45 minutes until vegetables are soft. Serve warm. Yield: 8 servings.

Nutrition facts (per serving):
Calories 176; Fat 4 g; Saturated fat 1 g; Cholesterol 2 mg; Sodium 207 mg; Carbohydrates 34 g; Fiber 8 g; Protein 5 g.

Photo supplied by Pottstown Memorial Medical Center