Virginia's Kitchen

by GINNIE MANUEL

Myth Busters

Few recent online articles got a lot of attention because they highlighted five foods that conventional wisdom has maintained were unhealthy for various reasons. It turns out, however, that those foods have more benefits than detriments. On Rochester-based health expert Liz Bonis' Website (www.lightenupwithliz.com), she provides the following lineup:

Peanut butter: Although it's high in total fat, several heart studies have shown that because it's monounsaturated fat -- a good kind of fat -- peanut butter can help keep arteries clear.


Mushrooms: They're made up mostly of water, so they contain no nutritional value, right? Wrong! White mushrooms contain phytochemicals that appear to help lower the risk of developing breast cancer by limiting the synthesis of estrogen.


Avocados: Traditionally considered "fattening," avocados are actually rich in beneficial monounsaturated fat, as well as beta-sitosterol, which may help men reduce their risk of developing prostate cancer and heart disease.


Coffee: Because it contains caffeine, coffee has been regarded as a villain. Now a study published in the Journal of the American Medical Association has found that people who drink four to six cups a day may be reducing their risk of developing Type 2 diabetes (although researchers aren't sure what component of coffee makes that happen).

Eggs: For years, health experts have warned that eggs boost your cholesterol, but they also contain nutrients, including lutein, that help prevent macular degeneration (age-related sight loss). So crack a few open each week.

In honor of March being designated as National Nutrition Month, we present four recipes that will help you incorporate these foods into daily menus.


Omelette Piperade

AThis specialty of the Provence region of France makes a flavorful, and healthy, entrée for brunch, lunch or a light supper.


3 tablespoons canola oil, divided
1 small onion, thinly sliced
¼ pound fresh mushrooms, sliced
1 green pepper, cut in thin strips
2 tomatoes, peeled
1 garlic clove, minced
4 eggs
Salt and pepper to taste
¼ cup minced parsley
1 tablespoon butter


Heat two tablespoons of the oil in a small skillet and add onions, mushrooms and green pepper. Cook over low heat until onion is soft. Cover the skillet and continue cooking vegetables over low heat until very tender, five to seven minutes. Meanwhile, seed the tomatoes and let the juices drain out. Dice them into ½-inch cubes. Heat the remaining oil in another small skillet and add the tomatoes. Cook just until the juices evaporate. Add garlic, and cook another minute. Place the onion mixture and tomatoes in a colander and let stand for a few minutes. Beat eggs with salt, pepper and parsley. Heat butter in a 10-inch omelet pan with a heatproof handle. When the butter is hot, add the egg mixture and cook over medium-high heat until eggs are set on bottom. Spread the vegetables evenly over the eggs, and place the pan in a 400-degree oven for two minutes or until the top is puffed and brown. Serves two.

Peanut Butter Oatmeal Muffins

These hearty muffins also utilize nourishing oatmeal and whole wheat flour.

½ cup peanut butter
¾ cup brown sugar
3 tablespoons canola oil
1 egg, lightly beaten
¾ cup milk
1 teaspoon vanilla
1 cup whole wheat flour
1 cup rolled oats
2 teaspoons baking powder
½ teaspoon salt
Pinch of nutmeg


In a medium bowl, with mixer on medium, beat the first four ingredients until light. At low speed, beat in the milk and vanilla. Combine remaining ingredients, and with a wooden spoon, stir into the peanut butter mixture just until moistened. Spoon the batter into 12 paper-lined or greased three-inch muffin tins. Bake at 350 degrees for 20 to 25 minutes or until nicely browned. Cool on a wire rack. Makes one dozen.


Guacamole

This Mexican-style preparation is unquestionably the most popular way to use avocados. It can be served as a dip (with tortilla chips) or a condiment (with tacos, burritos or sandwiches).

2 ripe avocados
2 tablespoons fresh lime juice
2 garlic cloves, minced
½ teaspoons alt
½ teaspoon ground cumin
½ teaspoon chili powder
Freshly ground pepper to taste
Pinch of cayenne pepper
3 tablespoons reduced-fat mayonnaise

Cut the avocados in half, spoon out the flesh and lightly mash with a fork, being careful to leave it a little lumpy. Add the remaining ingredients, tossing gently. If not serving right away, place one of the avocado seeds in the middle of the mixture until serving to prevent discoloring and store in the refrigerator. Makes about 1½ cups.