It was once believed that cholesterol was caused by eating too many cholesterol containing foods. Research shows that actually, very few people are actually affected by dietary cholesterol (like that found in eggs and shrimp). High cholesterol is actually only a symptom of an imbalanced body, and a sign that dietary measures and adjustments need to be made to improve overall health and functioning of the body. Drugs only address the symptom, not the problem, and bring with them a handful of side affects and other reactions that don;t improve the body’s functions.

In laymen’s terms, cholesterol is a type of lipid, or fat, that is produced in the liver, and also found in certain foods. It is needed to make Vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat. Too much cholesterol in the body can lead to serious problems like heart disease. “Free Radicals” in the body, or unstable molecules, are waiting to destruct cells in your body, and can oxidize these cholesterol cells. The cholesterol does not become harmful to the body until it has oxidized, and can then latch on to the artery walls. The more antioxidants you consume, the more they fight these free radicals, and the less likely those lipids are to oxideize and subsequently clog your arteries. The most important nutrients in preventing these fats from becoming harmful cholesterol are: dietary fiber and soluble fiber, magnesium, potassium, folate, vitamin C, and all antioxidants.

As far as avoiding certain foods to reduce cholesterol, the most important ones are anything processed that contain artificial or altered ingredients. The problem is not necessarily meat, dairy, and eggs- our bodies should be able to process these natural ingredients in moderate amounts, especially when paired sufficiently with vegetable and produce rich diets. It is our American diet of fast foods, convenience foods, and processed junk that creates the imbalance in the body. Ingredients like partially hydrogenated oils and chemical additives are creating an excess of free radicals in the body, making it impossible to fight them with normal amounts of nutrients. Forget about taking eggs, shrimp, and dairy completely out of your diet- focus on ditching the processed packaged food with labels longer than you can read. Whether or not these foods contain dietary cholesterol is inconsequential- it’s the reaction (which is NOT listed in the dietary facts) that occurs in your body and cells that you need to be worried about!

Did you know that eating kiwi every day can reduce cholesterol? It is an excellent source of vitamin C, and is packed with antioxidants that reduce the oxidation of LDL, or “bad” cholesterol. Kiwi also contains potassium and magnesium, which regulates blood pressure. Eating 2-3 per day will help reduce platelet aggregation response and triglyceride levels.

Lycopene, found in tomato products like ketchup and tomato paste, inhibits free radical damage to LDL cholesterol. Before cholesterol can be deposited in the plaques that harden and narrow arteries, it must be oxidized by free radicals. These antioxidants help prevent LDL from being oxidized.

Other ingredients to incorporate are:
Swiss Chard
Vitamins A, C, and E protect cholesterol from being oxidized, reducing potential to form plaques.

Celery
Increases secretion of bile acid, removing cholesterol and toxins from the blood stream.

Avocado
Reduces levels of total and LDL cholesterol, increases HDL cholesterol.

Shitake Mushrooms
Contain eritadenine, which lowers Cholesterol levels, regardless of type of fat in diet- lowers plasma levels in dose dependent manner- more eritadenine, more cholesterol levels drop. Also, shitake mushrooms prevent atherosclerosis on artery walls.

Olive oil
Helps fats to not become oxidized in the blood. Polyphenols and phytonutrients protect LDL from oxidizing, and only oxidized cholesterol sticks to artery walls. Buy fresh, high quality olive oil that has a use-by date. Most olive oil sold in supermarkets is not pure nor fresh, and has little nutritional value. Do not heat your olive oil, and keep its container closed and in dark places. This ensures that it will retain as much of its health benefits as possible.

Raspberries
Contain ellagic acid and phytonutrients, reduce oxidation of LDL, and help safe guard blood vessels. They are an excellent source of dietary fiber, which can help reduce elevated cholesterol levels. Raspberries are a goood source for folic acid and potassium, regulate blood pressure. Vitamin C protects against bad cholesterol.

Grapefruit
Good source of dietary fiber, contains pectin, a form of soluble fiber that forms a gel-like substance in the intestinal tract that can trap fats like cholesterol. Pectin has been shown to inhibit development of athersclerosis.

Cranberries
Good source of fiber. Antioxidants could protect LDL cholesterol from oxidation, they also can decrease levels of total cholesterol and LDL. Drink 3 glasses of cran juice for 3 months to increase HDL levels. Cranberries are packed with antioxidants and phytonutrients.

Plums
Provide catechins- powerful antioxidants that protect LDL from oxidation. Also they are a great source of Vitamin C, which safeguards LDL from oxidation. Other heart healthy nutrients in plums include - vitamin A, potassium, and fiber.

Apples
Contain two types of fiber- Eating apples reduces cholesterol levels, reduces risk of hardening of arteries, heart attack and stroke. Also, apple fiber is like bran; it latches onto LDL cholesterol in the digestive tract and removes it from the body. Pectin is soluble fiber, and reduces LDL cholesterol produced in liver.

Sunflower Seeds
Vitamin E prevents cardiovascular disease. It prevents free radicals from oxidizing cholesterol, curbing the process of atherosclerosis, which leads to blocked arteries, heart attack and stroke. Sunflower Seeds also contain magnesium and potassium.

Flax seeds
Big benefits in heart health. Diets rich in ALA associated lower risk of atherosclerotic plaques and heart disease. Following diets rich in ALA lower total cholesterol, LDL, and triglycerides, and reduced plasma triglycerides and VLDL, most dangerous form of LDL. They also contain folate, Vitamin B6, and magnesium.

Soy Protein
Lowers total cholesterol and LDL, may be able to raise HDL. May also increase size of LDL, which helps because small, dense LDL is the most dangerous form. Large LDL is less risky. It is important to note that soy products should be eaten in moderation, especially processed forms like tofu and soy milk. The most beneficial forms of soy are fermented soy products, like miso and tempeh, or whole, organic soy beans.

Rye
Soluble Fiber binds to bile acids and removes them from the body. Liver produces more bile due to rye, lowering amount of cholesterol in circulation. Also reduces the amount of cholesterol manufactured by the liver.

Quinoa
Dietary Fiber helps reduce total cholesterol, especially LDL. Quinoa is high in magnesium, the mineral that relaxes blood vessels.

Buckwheat
Lowered risk of developing high cholesterol and high blood pressure. Research shows buckwheat intake associated with lower total serum cholesterol, lower LDL leveld and higher ratios of HDL to total cholesterol. Dietary fiber and magnesium- reduce cholesterol levels and promotes blood vessel relaxation and blood circulation.

Originally developed for corporate events, this type of tended platter service has proven to be perfect for receptions like donor appreciation events, political rallies and fundraisers, corporate employee appreciation events, and other events that are casual but sophisticated, and for a high class group with distinguishing tastes.

Here are a few examples of our party platter presentations…
Signature Cheese Presentation

Ahi Tartare Presentation with Edamame Hummus, Pickled Cucumber Salad, Fried Wontons

Beef Tenderloin Presentation with Horseradish Cream, Port Peppercorn Demi, Melted Brie, and Crispy Leeks

Chicken Salad with Turkish Apricots and Pistachios with Endive and Toasts

Jumbo Shrimp Cocktail

Fresh Veggie Spring Rolls with Peanut Sauce

Great Quotes from Platter-style Parties
-”I eat catered food all the time. I am always at these types of political events. There is obviously something different about this food. Its as though you can taste… it was made with love!”
-”I have never in my life hired a caterer for a party, but, after tonight, I am seriously going to have to figure out a reason to use this one!”

Call or email for the full menu and a custom quote

Dining Details supports Mama’s Day by providing the food in the VIP section of the event. This year we showcased Rosemary Lavender Lamb with Pistachio Mint Yogurt, Roasted Eggplant Bruschetta on Toastettes with Tapenade and Ricotta, and Flatbread Pizzettes with Arugula Pistachio Pesto, Fig, Prosciutto, and Goat Cheese.

A special thanks to Sharon, of Organic Elements, for helping us make our table look gorgeous!

View the slideshow here…http://www.mamaskitchen.org/events/mamasday.php

The menu:
Cheese and Tapas Presentation
Sliced Seared Filet on Toast Gorgonzola Demi, Horseradish Cream, Micro Greens
5 Spice Chinese Braised Short Rib Slider with Wasabi Cream
Sliced Pork Tenderloin on Mashed Plantain, Tropical Pineapple Chutney
Andouille Sausage & Shrimp Skewers, Honey Mustard Bourbon Sauce
Roasted Tomato Tartines, Kalamata Tapenade, Fresh Ricotta, Thyme, Truffle Essence
Flatbread Pizzettes Arugula with Pistachio Pesto, Fig, Goat Cheese, Truffle
Mini Chocolate Cakes Stout Chocolate, Toffee Almond Crumble
Butterscotch Pot De Creme with Gingered Cream

If you would like to give on-line to benefit the UCSD Infant Special Care Center please go to http://giving.ucsd.edu. Click on the “give now” button, select the type of gift you would like to make and method of payment; proceed to Gift Designation.  In step number 1, select “Health Sciences & Medical Center”, then
“ Daisy Miracle Brennan Fund (F2380)”

For information on supporting The UC San Diego Infant Special Care Center please contact:
Emily Hernandez
Director of Development
619-543-3609
UCSD Medical Center, 200 West Arbor Dr. #8982, San Diego, CA 92103-8982

May 28-29, 11:00-12:30, Drop-in
Toddler time at the New Children’s museum
Chickpeas Owner/Founder Julie Frans will lead toddlers in making their own healthy snacks. Parents will take home important toddler nutrition information and snack suggestions.

June 15th, 2:00-3:00 pm, at the Del Mar Fair in the San Diego Pavilion
Healthy Kid’s cooking with Chickpeas Chef Shannon Hunefeld
Veggie Purees and how to incorporate them into your family’s fare to make home-cooked meals healthier and more acceptable to your kids.
Menu to include: White puree, orange puree, and green puree, and their uses in pesto, pasta sauce, mashed potatoes, and more!

June 17th-2:00-3:00 pm, at the Del Mar Fair in the San Diego Pavilion
Using summer farm produce with Chef PJ Watkins
Learn new gourmet techniques like grilling prosciutto wrapped watermelon, or making grilled red pepper vinaigrette for a summer bean salad. The menu is open and dependent on what Chef PJ finds at the farm that morning.

June 19th, 2:00-3:00 pm, at the Del Mar Fair in the San Diego Pavilion
Cooking for your family using your CSA box
Learn more about Community Supported Agriculture, and how to make full use of your weekly box of local, organic produce. Chef Phil will show you how to prepare 3 make-ahead meals that will freeze or last 3-4 days in your fridge to serve your family through the week. Easy, healthy, cost effective, and eco-conscious cooking- it’s cooking the Chickpeas way!

June 22nd, 2:00-3:00 pm, at the Del Mar Fair in the San Diego Pavilion
Grilling and Chilling with Chef PJ Watkins
Learn summertime rubs, marinades, and salsas to dress up your summer grilling repertoir, from latin mojo chicken to orange miso salmon, caribbean pork, and more.

June 24th, 6:00-7:30 pm, at Babies by the Sea Boutique, Cardiff
Baby Food Making and Nutrition Information with Chef Shannon
For more info, see http://babiesbytheseaboutique.com/AnnouncementRetrieve.aspx?ID=41583

July 22, at the Prado
Wild Mushrooms with Chef PJ, Perfect Pairings with John Alonge
balboafoodwine.com/classinfo
Menu
Grilled Portabello Salad with Hericot Verts and Burratta Frisee Herb Vinaigrette
Savory Crepe With Goat Cheese Basil Creme Fraiche and Wild Mushroom Duxelle
Dried Porcini Scented Halibut with Tomato and Shitake Confit
Truffle Butter Rubbed NY With Sauteed Chantrelles

August 30th at Great News; Corn “off” the cob with Chef PJ
“Innovative ideas for New Corn Dishes”
www.great-news.com
Grilled Corn and Watermelon Salad with Goat Cheese and Arugula with basil vinaigrette
Roasted Corn and Jalapeno Chowder with Avocado Crema and Cilantro
Seared Scallop with Corn Hash
Grilled NY with corn and shitake puree with crispy leeks

Working with the groom’s mother we helped her put together a “mexican inspired” menu at the request of Kelly and Jeff. We created a 3 course plated dinner menu for the event with 2 entree options (and of course an option for vegetarians!).  Despite the formality of  typical plated dinners, we were sure to stay true to the energetic and fun personalities of the guests and family; keeping the evening casual but upscale- with sophisticated food, approachable service staff, and the modern, dim ambiance of the Piccolo Room.

The results of the menu were exactly what they and the guests had in mind… Kudos to Chef Robbie; the groom’s brother said that his take on Beef Enchiladas were the best he’s ever had!

It’s always an honor to be called on for the special moments that surround the wedding day. We wish Kelly and Jeff a lifetime of happiness together!

The Menu
Salad
Heart of Romaine “Caesar” with Crisped Pancetta, Tomatillo Cilantro Vinaigrette

Entrée
Choice of
Beef Enchiladas with Cotija, Green Chili and Roasted Tomato Sauce, Three Bean Ragout, Vegetable Melange

Latin Marinated Chicken with Mango Salsa and Cilantro Pesto, Rice,  Three Bean  Ragout , Seasonal Vegetable

Vegetarian Option: Grilled Portabella Stack with Vegetarian Bean Ragout

Dessert
Tres Leches Bread Pudding with Caramel Sauce

Behind the Scenes Snapshots:

Chef Devin and Chef Robbie plating the "Caesar's"

Finishing the night with something sweet

I was so excited to share some of the things I learned, I had to get it down “on paper” before I forget all the great content. Here are some of the things I learned. Sue Roberts, of Gourmet Home Tasting, taught me that….

1. What we buy as “extra virgin olive oil” in the grocery store, especially with generic names like starr and bertoli, are likely not even true olive oil. There are oils combined in who-knows-what parts of the world, then transported by tanker to Italy. The oil is taken out, bottled, and slapped with a sticker that says “bottled in Italy” and 100% extra virgin olive oil. There are no FDA standards that protect us against false labels or being sold very low quality oil in the guise of high quality Italian olive oil.

2. Olive oil should be consumed within 18-24 months of it’s harvest date. (Not to be confused with its expiration date!) If olive oil has no harvest date printed on the bottle, you might want to consider finding a bottle that does. It’s NOT a good sign.

3. There are 3 things that olive oil HATES. Heat, air, and light. This brings up a few thoughts. a)If a bottle (made of clear glass) of olive oil has been sitting on a store shelf for who knows how long, under flourescent lights, chances are… it’s not too good. and b) why are we still cooking with olive oil? We have all been told it’s not a high heat oil- and we can smell that when it heats it smells rancid… and yet, we still use it. Time to keep the good olive oil for the finishing drizzles, not the sauteing. (FYI grapeseed and coconut oil are good higher heat oils).

4. The fresher the olive oil is (ie within that 24 month window after harvest) the more beneficial it is for your health. You know you hear all the time about how healthy olive oil is for you… antioxidants, omegas, etc. Old, spoiled, low quality olive oil is virtually useless- it’s the high quality fresh stuff that actually benefits your health.

5. I am always asked about the differences in olive oils according to origin, and finally I have at least part of my answer. Tuscan, or Italian, Olive Oil is more herbacious and grassy and peppery than others. It is packed with those antioxidants- and you can feel them when you ingest them! This is perfect for caprese salads, drizzled over cheese, or tossed with pasta. The Spanish olive oil is a more soft-note style of olive oil, so better as a replacer for butter. I am still wondering about Greek Olive oil, but like I said, I still have a lot to learn!

6. Don’t judge an olive oil by the color. Sue serves the oil in cobalt blue shot glasses to make sure you can’t judge on that. Color actually has no bearing on the quality- but she says- if it makes you cough (caused by the antioxidants stinging as they go down your throat)- that is a very good sign!

7. Olive oil should be cold pressed- remember! It HATES heat. So if an oil is infused, the added ingredient should be cold pressed right along with the olives. We sampled a blood orange and a roasted garlic version- both were outstanding!

Sue Roberts, of Gourmet Home Tastings, presents these olive oil tastings and education, along with cheeses and sea salts for groups and parties. I was so lucky to be a guest at one of these parties, hosted by Tam Ashworth, of Isari Flower Studio (http://isariflowerstudio.com/). Presenting with Sue, was Vembra Holnagel, party planner specializing in wine and beer tasting events (http://www.vembraholnagel.com), and Monika Stout with Truly Scrumptious Cakes (http://www.trulyscrumptiouscakes.net). A truly decadent evening!

Find Sue, and her variety of oils and other gourmet items for sale, at http://gourmethometastings.com. You will never look at olive oil the same again!

6:00 pm
Got home from work
Grabbed Johnny and headed to the nearby market, Windmill Farms (similar to a Henry’s or Sprouts)
I Bought:
1 bag Delallo Organic Whole Wheat Fusilli ($2.69)
2 portabello mushrooms ($3.25)
1 fennel bulb ($1.49)
1 eggplant ($1.39)
1 zucchini ($0.21)
Muir Organic Garlic Marinara ($4.59)
shredded parmesan cheese ($5.12)
(I already had at home….)
1 can organic kidney beans
1 head of garlic
1 onion
organic Ian’s Italian bread crumbs

6:30
Got home from market
Turned on the oven to 375 degrees
Started a pot of water to boil
Turned on Yo-Gabba Gabba for Johnny (he was way more interested in what I was doing though)
Washed and cubed all the veggies and put on baking sheet
(I made sure to get most of the gills out of the mushroom with a spoon)
Smashed and peeled all the garlic cloves and added those to the veggies
Tossed veggies with olive oil, sea salt and ground pepper
6:35
Put the pasta (about 2/3s of the bag) in to boil
6:45
Put the veggies in to roast
6:50
Drained the pasta and the kidney beans
Checked the veggies- lookin’ good!
7:00
Put Johnny in the bath, bathed him
7:15
took out the veggies and tossed them in a big bowl with the pasta, beans, 2/3s of the parmesan cheese, and the whole jar of sauce.
Put the whole mixture in a casserole dish, and covered with bread crumbs and remaining parmesan cheese. (Could have actually used a little more parm, but it did the job).
By this time JOhnny was running back and forth between the bathroom and his bedroom, throwing everything he could find into the draining bathtub- various shoes, sweat pants, tooth brush, puzzle pieces. I caught him just before he threw “the very hungry caterpillar” in to the wet tub.
He then decided to vacuum the whole living room with the dust buster, and I video’ed him, laughing at his determination.
7:30
We put the casserole in the oven.
I got Johnny’s “jammies” on, rocked him and read 3 short books as he drank his milk, and I put him to bed with his silkie and pacifyer.
Thank goodness he went right down-
Robbie had meanwhile gotten home from a swim in the stormy ocean at La Jolla Cove, and was ravenous!
7:45
Took the pasta bake out, and served up 2 big bowls, adding fresh arugula and lots of red chili flakes. (Had to keep the big one mild for Johnny to eat over next few days)
Of course we both went back for seconds… we are big eaters! And yet… there is still enough for us to each have it for lunch tomorrow, and Johnny to eat for several meals.

Delish! I'm hungry!

This proves… you CAN cook and EASY, healthy and CHEAP meal- despite demands of kids, and being tired after a long day at work. I have only a few dishes to wash- the cutting board, the baking sheet, pasta pot, colander, large bowl, knife, and the dishes we ate out of. The meal itself, can be left in the glass dish and saved till tomorrow at lunch.

You can mix and match the veggies, using whatever is seasonal, on special, or that you are craving. In the winter- try this with butternut squash, carrots, and other winter veggies, in the summer make it with summer squashes, tomatoes, red peppers. Use your favorite pasta sauce and add fresh herbs from your garden like basil and thyme. Try mixing in shredded mozzerella or ricotta cheese in the mix, or sauteed italian sausage or shredded chicken to make it more meaty.

The point is… you TOO can make this at home, easy and healthy!