Dr. Lisa's Bountiful Life

Very Veggie Black Bean Soup & Class Wrap-Up

How do PPBD practitioners get their protein? Beans, basically.  Thus our final "Beans, Greens & Grains" class of 2009 focused on the lowly, yet powerful legume.

Last night's class at the MaineHealth Learning Resource Center featured Red Lentil & Lime Dip,Family-Friendly Falafel (described in an upcoming post), and the Very Veggie Black Soup recipe noted below.

Thanks to our friend Rhonda for her cooking class assistance.  Thanks also to our class participants, who made the experience worthwhile.  With the exception of a slight falafel setback (quickly remedied), everything went according to plan.  Our next set of classes is scheduled for January.  More information will be upcoming.

Speaking of cooking classes, Kevin & I also served Very Veggie Black Bean Soup to our "Soup for the Soul Lunch & Learn" class sponsored by the MaineHealth Learning Resource Center and the MaineHealth Works on Wellness (WOW!) Program on Monday.  The soup was enjoyed by all.  Thanks to MaineHealth for giving us these opportunities!

Very Veggie Black Bean Soup

• 2 Tbsp extra virgin olive oil
• 1 medium onion, chopped
• 4 cloves garlic, peeled and minced
• 2 carrots, diced (peeled if not organic)
• 2 celery stalks, diced
• 1 1/2 tsp cumin
• 1 bell pepper, red or green, chopped
• 2 cups winter squash, peeled & cut into 1/2” cubes
• 3 cups cooked black beans (approx 2-15 oz cans)
• 1/2-1 chipotle pepper in adobe sauce (according to desired heat)
• 2 cups chopped fresh or undrained canned tomatoes (approx 1-14 oz can)
• 1 cup corn kernels, fresh or frozen
• 1 cup homemade or pre-packaged low sodium vegetable broth 
• juice from 1 orange
• salt & freshly ground black pepper, to taste
• chopped fresh cilantro and/or chopped scallions, optional

Warm oil in a large, non-reactive pot over medium heat. Add onions & garlic.  Saute until translucent (about 5-10 minutes).  Add carrots, celery and cumin.  Saute for 10 minutes.  Add squash and peppers. Saute until squash is just tender (about 5 more minutes).

Add beans, chipotle, tomatoes, corn, broth and orange juice.  Bring to a boil.  Simmer, covered, for 20 minutes, until vegetables and beans are tender. 

Season with salt and pepper.  Garnish with optional cilantro and/or scallions.
Enjoy!

Adapted from “Black Bean & Chipotle Soup,” Moosewood Restaurant Daily Special .

 

Breast Cancer Awareness & Walking on WLOB/WPME (10/13/09)

This past Tuesday was all about Ta Tas on WLOB 95.5 FM/WPME TV. 

One in eight American women will be diagnosed with breast cancer over the course of her life. This number includes my friend, Meg Wolff, my grandmother, one of my favorite patients, two of my neighbors and two of my son's friends' mothers--four of whom were diagnosed in the last two years.  Last year I marked National Breast Cancer Awareness Month with an article written for Switch, called "Arms, Legs and Breast Cancer Awareness." 

This year I recognized this important observance with Ray Richardson and Ted Talbot on WLOB, as we discussed the "ABCs of National Breast Cancer Awareness Month."  Ray remembered that cruciferous vegetables such as cauliflower (see below) and Brussels sprouts (see last week's bountiful basket) are cancer-preventive. 

Ray also remembered that he loves bell peppers, which he ate raw from the basket during the break.

In addition to cauliflower and baby bell peppers, this week's local bountiful basket o' fun showcased:

• white eggplant, golden beets & Johna apples from the Deering Oaks farmers market
• and buttercup squash from Belanger & sons, Lewiston (via the Rosemont Market).

Ray and Ted have been longtime supporters of breast cancer research and advocacy.  Earlier this month on WLOB, they hosted the committee for Portland's "Making Strides Against Breast Cancer" walk.  This event takes place on Sunday, October 18, beginning in Monument Square.  For more information about the Portland walk, click here. 

For information about other walks around Maine, click here.

The Making Strides Against Breast Cancer event is included in the ABCs of National Breast Cancer Awareness Month--and these ABCs are available in our Dr. Lisa newsletter.  If you'd like to subscribe, send us an email:

info@drlisabelisle.com. 

Employees of the MaineHealth system have access to the ABCs in their WOW! (employee Works on Wellness) e-news.

For more information breast cancer, visit the following websites:

• What You Need to Know About Breast Cancer, (National Cancer Institute)
• Mammograms and Breast Health, (U.S. Centers for Disease Control)
• Get Your Mammogram [Podcast], Center for Disease Control
• Maine Breast and Cervical Health Program

If you have suggestions for future health segments on WLOB, leave a comment on the blog or send me an email.

Next week we will be discussing "food additive sensitivities" with Ray & Ted. 

Hope you'll join us on Tuesday October 20th at 7:20 am on WPME TV (Time Warner Cable channel 17 in the Greater Portland area), 95.5 FM or streaming live at wlobradio.com!  

September Farmshare Finale & WOW! CSA Excitement

Farmshare support for MaineHealth employees?  Yes, indeed. A long-time Community Supported Agriculture (CSA) true-believer, I was thrilled to learn recently that the MaineHealth employee Works on Wellness (WOW!) program now offers a $50 rebate to MaineHealth employees who wish to purchase a farmshare. As the medical advisor to the WOW! program, I applaud MaineHealth and Laurie Mitchell (program director) for being so forward-thinking.  I'll be first in line for the rebate--you can count on it!

This week marked the final pick-up of our summer share (above) from New Elm Farm in Freeport. Thanks to Cordelia and Lily for keeping us well-stocked with produce for the past three+ months. We've enjoyed our Tuesday farm visits and look forward to returning again in June.

Beginning in November, we will travel to Freeport's Laughingstock Farm to take advantage of a winter share for the first time. According to their website, our bi-monthly allotment will include "fresh mesclun, arugula, lettuce, baby carrots, hakurei turnips, and radishes from [their] greenhouses, [and] traditional storage vegetables such as beets, cabbage, carrots, turnips, and rutabaga."

Speaking of beets, cabbage, carrots and turnips, we fell a bit behind in posting our weekly New Elm farmshare photos.  In case you are wondering what one receives in a share (at least when one lives in southern Maine), take a gander at the pictures of our September shares (below). Despite a rainy June, we were not disappointed.  Based on our experiences, I encourage everyone--especially MaineHealth employees--to find a farmshare and sign-on!

9/22/09

9/15/09

9/8/09

9/1/09

Belfast DocWalk & Coconut Oil--WOW!

Can it be?  As a member of the 'tropical oil' family, can coconut oil actually have health benefits? Recent research suggests it does. 

According to our WOW! intern, Kelly Ahearn, coconut oil is comprised of medium-chain triglycerides, also known as medium-chain fatty acids (MCFA's).  Because MCFA's are quickly absorbed into the bloodstream, they become a source of easy energy. Unlike long-chained fatty acids, MCFA's are less likely to be stored as fat.

Below is a recipe I created for WOW! that features this tropical powerhouse:

Chard 'Ribbons' with Chickpeas and Indian Spices          

                    1 Tbsp extra virgin coconut oil
                    2 Tbsp minced shallots
                    2 Tbsp minced scallions
                    1 Tbsp grated fresh ginger
                    1/2-1 tsp chili paste, depending on desired 'heat'
                    1/2 tsp mild curry powder
                    2 Tbsp water
                    1 cup canned chickpeas, rinsed
                    6 cups chard
                    1/8 tsp ground sea salt

                    2 Tbsp raisins or currants, optional

Trim chard and remove leaves from stems.  Rinse well.  Chop stems into 1/4 inch pieces.  Place leaves in several small piles. Roll each pile into a 'log.'  Chop the log into 1/4 inch pieces, resulting in chard 'ribbons.' Set aside.

Place coconut oil in a large, lidded skillet over medium heat.  (Note: coconut oil is solid at room temperature.)  Add scallions, shallots, ginger, chili paste and curry powder. Saute for 3-5 minutes, stirring frequently, until scallions and shallots are tender but not burned.

Add 1 Tbsp water, chickpeas and chard stems.  Sprinkle with salt. Stir well.  Place lid on the skillet and cook for 5 minutes, or until stems are just tender.

Add chard and 1 Tbsp water.  Fold in raisins or currants, if desired.  Replace lid and allow greens to "steam" gently for 5-10 minutes.  Remove from heat once greens have wilted.  Do not overcook.

Serve over brown rice or other whole grain, such as quinoa (pictured below).

This recipe was inspired by "Spicy Indian Wilted Greens" from the book Greens, Glorious Greens!.

Our other recent WOW! recipes include:

• Sweet Beet Salad with Pecans & Chevre, 
• Pomegranate Vinaigrette
• and Asian Stir Fried Asparagus.  

According to Kelly, pomegranates are high in a unique fatty acid called punicic acid, as well as Vitamin C, fiber, anti-oxidants and isoflavones.  Pomegranates have been shown to be especially helpful in promoting prostate health in men. 

Cheese has health effects on the other end of the body.  Studies indicate that eating cheese with sugary foods can lower acid levels in the mouth and prevent tooth decay. 

Thanks to Kelly for all of this helpful information--and good luck to her this weekend as she graduates from the University of Southern Maine.  We look forward to working with her for a few more months, before she begins graduate school in nutrition at New York University.

Speaking of helpful information, if you live in the Belfast area, check out the Midcoast Maine Women's Health Conference today (Friday, May 15) & tomorrow (Saturday, May 16).  I will be there for Walk with the Doc (WWTD) at 12:45 p.m. 

As I describe in the most recent issue of The Maine Switch, we have a local WWTD that originates at the Sparhark Mill in Yarmouth. Why am I traveling two hours north for for this special version of WWTD? In addition to being the medical advisor for the MaineHealth WOW! Program (mentioned in an earlier post), I am also the medical advisor for the MaineHealth Learning Resource Centers.  The Learning Resource Centers will be well-represented at the Midcoast Maine Women's Health Conference.

I can't promise you coconuts at this conference, but there will be lots of important health tips--not to mention the chance to join me for WWTD. 

Hope you can make it!