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    Archive for the ‘cilantro’ Category

    Quick & Healthy Recipe: Spicy & Decadent Satay Marinade

    peanut-sauce-lrgThis delicious Thai-inspired marinade is extremely easy to make and imparts wonderful flavors.

    Although traditionally paired with chicken, I have only had this marinade with tofu and tempeh, where it works wonderfully!

    Don’t let the long ingredient list dissuade you — preparation is super quick.

    YIELDS: 1 cup (4 servings)

    INGREDIENTS:

    2 Tablespoons apple cider vinegar
    1 Tablespoon soy sauce or tamari
    1/4 cup + 2 Tablespoons nut butter (peanut, almond, or cashew; natural and unsalted recommended)
    2 Tablespoons canned coconut milk
    2 medium garlic cloves
    1 Tablespoon dried ginger
    2 Tablespoons cilantro, chopped
    2 teaspoons Thai chili peppers, chopped
    1/2 teaspoon ground black pepper
    1/4 cup basil leaves
    2 teaspoons chili powder OR cayenne pepper
    1/4 teaspoon cumin
    2 teaspoons honey or agave nectar
    2 Tablespoons lime juice
    1 Tablespoon toasted sesame oil
    5 teaspoons water

    INSTRUCTIONS:

    Combine all ingredients in a food processor or blender and process until evenly combined.

    To get optimal flavors, marinade food for at least 4 hours, covered, in refrigerator.

    NUTRITION INFORMATION (per serving):

    198 calories
    5 grams saturated fat (see note, below)
    300 milligrams sodium
    2 grams added sugar

    Excellent Source of: Manganese, monounsaturated fat, niacin

    Good Source of: Magnesium, vitamin B6, vitamin E

    NOTE: The saturated fats in this recipe come exclusively from the nut butter and coconut milk. Coconuts’ saturated fat is less atherogenic than that of full-fat dairy. Additionally, if using peanut or almond butter, their saturated fats are packaged along with extremely heart-healthy monounsaturated fats.

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    You Ask, I Answer: Cilantro

    I have heard that something in cilantro is supposed to help prevent food borne illness?

    — Kristin
    (via the blog)

    A few years ago, food scientists discovered a compound in cilantro (both fresh leaves as well as seeds, more commonly known as coriander) named dodecenal which was found to be quite effective at destroying the Salmonella virus.

    That is not to say, however, that cilantro guarantees you a foodborne illness-free meal.

    Turns out you need to eat the same amount (weight wise) of cilantro as the offending food to offset food poisoning.

    So, if your six-ounce chicken breast contains salmonella, you would theoretically need to eat six ounces of cilantro to experience any protective effects.

    A fun fact, nevertheless!

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