Horseradish – The Bite That Bites Back

If you're looking to spice things up and say goodbye to the blands, you can't go wrong with horseradish! This is one of the most loved, or most hated, condiments on the grocery store shelves. A little dab is all it takes to turn a simple dish into a bite that will make you break out in a sweat.  The taste is distinctive, and the watering eyes come with the territory.  So, what makes some people crave this fire-breathing food? Let's take a closer look at the spicy condiment with the strange name.

What is it?

Horseradish (Armoracia rusticana) at a fruit and veg stall at the Naschmarkt in Vienna, Austria. (Photo credit: Wikipedia)

When we refer to horseradish, we could be referring to one of two things; the root or the condiment.  The root is the basis for the condiment, but many of us would never dream of buying a horseradish root and using it as is.  Even though a horseradish root looks and smells rather benign in the produce counter, when you get it home and cut into it, you'll be treated to an incredible sinus clearing, whether you wanted one or not!  The horseradish is part of the mustard family, Brassicaceae, and as far as mustards go, horseradish would be on the top of the stingy scale.

Once the horseradish root is peeled and grated, it is mixed with vinegar to create the condiment we know as horseradish.  The vinegar helps to not only produce a delightful texture, but it also puts the brakes on the super stingy oils that are causing your sinuses to scream.  If you were going to attempt to make the condiment horseradish at home, you would want to grate the horseradish directly into a bowl of vinegar to help reduce the assault to the eyes, nose, and sinuses. You may then add spices, salt, sugar, cream, or oil to make a specialty style condiment.

History

Knowledge of the horseradish root dates back some 3000 years.  Horseradish has been used for everything from an aphrodisiac to the treatment of rheumatism. You'll find it mentioned in ancient Greek cookbooks and used in Passover seder meals as a bitter herb. In German, the word for horseradish is 'meerrettich' which some say translates to 'sea radish' and others say 'large radish.'  It may have mistakenly become known as 'horseradish' simply because in English the German word 'meer' was mispronounced 'mare' becoming 'mare radish' and eventually 'horse radish.'  Then again, you'll find some indication that the word 'horse' was often used to describe something large, so the 'large radish' also makes sense. In America, we can credit our German immigrants not only for the name, but for bringing the horseradish to our shores sometime around the late 1800s. This hardy crop was important in German cooking and beer making.

Today, Illinois provides about 60 percent of the world's supply of horseradish. The winters are cold and the summers are long enough for this root to grow well.  The horseradish is celebrated in Illinois at the International Horseradish Festival in Collinsville.  The events during the festival might be challenging for many of us. With horseradish eating contests and cooking contests, this is not a festival for the timid taste buds.  But, no matter how you enjoy your horseradish, how it got its name, or how it's celebrated, we have to agree that horseradish has come a long way from aphrodisiac and rheumatism; or not.

Health Benefits

Horseradish has been prized for its medicinal qualities for centuries. If you have every eaten horseradish, it should come as no surprise that horseradish has been used effectively to relieve sinus discomfort. The traditional treatment for sinusitis is to eat or drink a half teaspoonful of grated horseradish sauce twice a day. There will be a powerful feeling in the back of your head, followed by a sensation of the sinuses clearing, sometimes accompanied with sweating of the forehead and perhaps a few tears, as well. But, your sinuses will be cleared, so many say a small price to pay. Along with sinusitis, a little horseradish rubbed on the forehead is believed to relieve headaches.

It is believed that horseradish also contains antibiotic properties. This suggests that horseradish can  be used to treat urinary tract infections; not only the bacteria but because horseradish stimulates the elimination of urine so that the bladder may be flushed out more often.  The antibiotic properties of horseradish are also put to work to destroy bacteria in the throat to help prevent bronchitis, coughs, and related upper respiratory illnesses. Due to the stimulating effect horseradish has on the blood capillaries, it is also regarded as an aid in water retention.

Fun Fact

It would probably surprise you to know that in the US alone, it is estimated that around 12000 tons of  horseradish roots are harvested yearly.  That means about 5 million gallons of horseradish sauce ends up in those little jars on the grocery store shelves every year. Horseradish is still planted and harvested mostly by hand, making that 12000 tons even more astounding.  Bottled horseradish was bottled and sold commercially as early as 1860, making it one of the first condiments sold as a convenience food.

Spicy Bratwurst with horseradish and sauerkraut. (Photo credit: avlxyz)

How to Eat

To relish the full flavor of processed horseradish, be sure it's fresh. Color of processed horseradish in jars varies from white to creamy beige. As jarred horseradish ages, it browns and loses potency, so watch the color to know how fresh your horseradish sauce really is.

Of course, one of the best known uses for horseradish is probably as an ingredient to make cocktail sauce, typically served with shrimp. But, horseradish also adds a rich and spicy zing to sandwiches, cold cuts, or roast beef.  A tiny dollop of horseradish in mashed potatoes is another winner. You don't even need to use processed horseradish sauce. You can grate a few shreds of  horseradish root into many dishes to add pure horseradish flavor. Try a little in beef stew to take your old recipe up a notch or two.

You'll find the classic jar of simple prepared horseradish sauce in every grocery store, but you may also be surprised by the variety of flavored, seasoned, creamy, and herbed horseradish sauces available.  Look for beet horseradish and even dehydrated horseradish.  Add any of these to recipes where a bit of 'bite' works well, such as marinades for beef and pork.  If you want to see horseradish used in unique ways, take a trip to Germany where you'll find horseradish schnapps and many beers with horseradish as an ingredient.

Rub it on your forehead to relieve a headache, or mix it in ketchup to dip your shrimp in.  No matter how you approach this root crop, the bite will be unmistakable!

Recipe: Purple Cabbage Avocado And Apple Salad

This makes a perfect healthy winter salad, with fresh, crunchy cabbage and apples, and creamy, healthy avocado accented with lemon juice and mustard for a tangy kick. To vary the color and flavor, try green cabbage instead of red, or mix the two for a lovely multi-colored dish.

Be sure to read the ingredients on the mustard you choose.  There are many variations so you need to check that the one you use fits your diet - avoid those with added sugar if possible. This is a very diet-friendly recipe for most diets.  However, if you are not eating fruit right now, you can eliminate the apple. If you do, try to substitute something else for crunch.  Nuts may be a good choice, again, depending on your diet.

Purple Cabbage Avocado And Apple Salad

Ingredients:

Purple cabbage. (Photo credit: Jamie Anderson)

8 cups very finely shredded purple cabbage
1 ripe avocado, peeled, pitted, and cut into thin wedges
1 Granny Smith apple (or other tart green apple)
1 lemon, juiced
2 Tbsp olive oil
2 tsp fresh lemon juice
1/2 tsp coarse ground mustard
1/4 tsp kosher salt
1/8 tsp black pepper

Directions:

• Put cabbage, avocado, and apple in large bowl and drizzle with the juice from one lemon.
• In a separate small bowl, put the remaining ingredients and whisk together briskly until frothy.
• Spoon salad onto cold salad plates and drizzle mustard dressing over as desired.
• Serve immediately.  (The lemon juice will help keep the avocados and apples from browning.)

Recipe: Healthy Quinoa Chipotle Bean Chili

This delicious and healthy recipe is packed with protein, fresh veggies, and spices for a flavorful, hearty winter meal that will fill you up without derailing your New Year's weight loss goals! For less salt and more flavor, cook your own beans instead of using canned - it's easy - just soak in cold water with a pinch of baking soda overnight, then drain, rinse, and cook for about 40 minutes to an hour before adding to the rest of the chili ingredients.

Healthy Quinoa Chipotle Bean Chili
(Serves 4.)

Ingredients:

This recipe contains lots of fresh, healthy veggies like these. (Photo credit: Wikipedia)

1/2 cup uncooked quinoa
1 Tbsp olive oil
1 celery stalk, diced
1/2 green bell pepper, diced
1/2 red bell pepper, diced
1 small yellow onion, diced
2 Tbsp minced jalapeno pepper
2 garlic cloves, minced
1 tsp cumin powder
2 tsp ground coriander
1 tsp paprika
1 tsp dried chopped basil
1/2 tsp dried chopped thyme
1/2 tsp dried marjoram leaf
1/4 tsp chipotle pepper powder
1/8 tsp ground black pepper
1 bay leaf
3 cups water
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1/4 cup tomato paste mixed with 3/4 cup water
1 Tbsp Worcestershire sauce
1/4 cup chopped cilantro (for garnish)

Directions:

1. If the quinoa is not pre-rinsed, soak the quinoa for 15 minutes, then rinse thoroughly and drain well. (If you do not do this it could taste bitter when cooked.)
2. Heat the oil on medium-high in a Dutch oven or large soup pot.  Add the celery, both bell peppers, and onion, and cook stirring for 3 to 5 minutes or until vegetables soften a little.
3. Add the jalapeno and garlic and cook for 1 minute.
4. Stir in the spices and herbs, and cook for 1 minute.
5. Add the water, beans, tomato sauce mixed with water and quinoa, bring to a boil, cover, and simmer 20 minutes or until quinoa is cooked. 
6. Stir in Worcestershire sauce, taste and adjust for flavor.
7. Serve hot in big bowls and garnish with fresh cilantro.

Simple Tips for Choosing Healthy Foods for Weight Loss

If you ask ten people what the hardest part of losing weight is, nine of them will say shopping for food. When you are dieting and trying to slim down, the most daunting place you can go is your local supermarket. There is just so much food and you can't get in and out without passing by your favorite sweet treat or deli counter. Shopping for groceries when you are trying to lose weight takes a bit of practice, but once you've learned the basics, you'll be able to sail right past those cookie samples without even a glance.  Here are a few tips to get you in and out without a hitch - and without an unhealthy impulse buy!

Shop the Perimeters

Fruits & vegetables are commonly found around the perimeter of the grocery store. (Photo credit: Wikipedia)

A good rule of thumb when shopping your local grocery store is to hug the outer lanes of the store to find the healthiest foods. Typically, grocery stores line the perimeter of the store with the produce cases, the dairy case, and the fresh meats and fish.  The inside aisles hold the majority of the prepackaged foods that you want to avoid.  This is generally speaking, of course, but give it a try at your grocery store and see how much easier it is to shop healthy.

Shop for Color

As you push your cart along the outer walls of the store, look for the bright and vibrant-color foods.  As we've all learned in our nutrition classes, foods with rich, bright, or dark colors generally have more nutrients than those with a pale color. For instance, strawberries and eggplants have a higher nutrient-density than potatoes or onions. Even though potatoes and onions are perfectly fine and offer nutrition, to get the most bang out of your dieting buck, go for the bright colors. You can apply this to proteins in many instances, as well.  A deep red salmon fillet is likely going to be more nutrient-dense than a salmon fillet that has a light color (it's also more likely to be naturally raised; farm-fed fish are often artificially colored with bright pink dye). Dark red meat (such as bison) is usually more likely to be grass-fed, and therefore more nutritious than grain-fed animals, whose meat is a lighter pink.  (Remember - when shopping for meat, it is ALWAYS best to choose organic, and grass-fed if at all possible.)

Avoid Sugar by Any Name

You would be surprised at all the places sugar can hide in a grocery store. It is practically around every corner. Since sugar will stealthily rob you of your weight loss goals, it is important to turn into a detective in order to avoid it. Just for reference, here is a laundry list of aliases for sugar.

Agave nectar
Barley malt syrup
Brown sugar
Cane sugar
Corn sweetener
Corn syrup, or corn syrup solids
Dehydrated cane juice
Dextrin
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltodextrin
Malt syrup
Maltose
Maple syrup
Molasses
Powdered sugar
Raw sugar
Rice syrup
Saccharose
Sorghum or sorghum syrup
Sucrose
Syrup
Treacle
Turbinado sugar
Xylose

Of course, not all sugar is created equal.  Raw sugar may be a better choice than refined sugar, and the less-refined/processed, the better.  However, when it comes to weight loss, your body isn't going to know the difference.  It's going to want to turn that sugar into fat.  Learn your sugars and learn what levels are tolerable for your diet.  Be aware also that most processed foods that are labeled “low fat” have added sugar to adjust the taste!  Here again, you need to know what is better for you and know your tolerable limits.  Labels are your friend – get used to reading them.

Choose whole grains when possible. (Photo credit: Wikipedia)

Choose Whole Grains vs. Refined Grains

One of the easiest tips to remember when buying bread, pasta, flour, and any type of baking ingredients is to go for whole grains rather than refined grains. Eating whole grains adds much-needed fiber and nutrients to your healthy diet.  Fiber helps speed digestion and metabolism both.  Refined grains have all that goodness cleaned right out of them during the refining process.  Eating whole wheat pastas and breads, and baking with whole grain products may take some getting used to, but you can ease into it by using half refined and half whole grain to get started. It won't be long before you prefer the firmer texture and nuttier flavor of your favorite muffin recipe made with whole grains.

You don't have to carry a big list of foods allowed on a special diet along with you to the grocery store.  You just have to shop smarter with these simple rules.  It's easier to eat healthy when you have simple tricks to use when you're in the grocery store, and make a habit of following them. If you consistently fill your cart with foods from the perimeters, brightly colored foods, foods without added sugar, and whole grains, without much effort you are already well on your way to eating a diet that will help you lose weight now and keep it off for a lifetime!

Recipe: Italian Sausage And Bean Soup With Pasta

Quick, easy, simple, and delicious, this recipe is the essence of Italian cooking! It's great for a cold winter night, and easy to tailor to your own tastes - try different pasta shapes, different kinds of beans, add different herbs, etc. to make it your own. Use fresh (or frozen) ripe tomatoes for a fresher, lighter taste. 

Sausage And Bean Soup With Pasta
Ingredients:

1 pound fresh Italian sausage
1 cup onion, chopped
2 tsp olive oil
28 ounces diced tomatoes (or 4 large fresh tomatoes, diced)
1 cup pasta (shells, penne, ziti, or other sturdy pasta)
2 chicken bouillon cubes (or 4 cups fresh or frozen chicken broth or stock)
3 1/2 cups water, hot
18 ounces kidney beans or white beans, cooked (or canned) & drained
Parmesan cheese (optional)

Directions:

• Brown the sausage and onion in the oil in a large skillet over medium high heat for approximately 5 minutes. 
• Once the sausage and onion have been browned, add the tomatoes with their juice, the pasta, bouillon cubes or broth, and water.  Bring to a boil, reduce the heat, then add the beans. 
• Make sure soup is just simmering, then cover pot, and simmer for about 10 to 15 minutes or just until the pasta is al dente.
• Serve hot in bowls sprinkled with Parmesan cheese if desired.

Recipe: Classic Spaghetti Aglio e Olio

This is probably the simplest Italian recipe in existence!  Stripped down to the basics of classic Italian food - spaghetti, garlic, and olive oil - this recipe also can serve as the basis for dozens of variations and other delicious Italian recipes.

If you want a bit more substance, try adding grated Italian cheeses, fresh herbs of your choice, or fresh diced ripe tomatoes. If you have more time, or want more variety, add diced cooked chicken, sundried tomatoes, sauteed mushrooms, onions, and/or green or red peppers, or sliced olives - or top with a variety of sauces - your creativity is the only limit to this dish!

Classic Spaghetti Aglio e Olio
(Serves 4-6.)

Ingredients:

Spaghetti all' aglio, olio e peperoncino.(Photo credit: Wikipedia)

1 lb spaghetti
1 tsp salt
1/2 cup good olive oil
4 garlic cloves, grated
*other ingredients optional

Directions:

• Fill a very large pot (an 8 quart pot works best) with water, add the salt, and bring to a boil. (Hint: cover the pot so the water boils sooner.)
• Once the water is boiling, add the spaghetti (leave lid off the pot now), turn heat down to medium-low, and gently cook the spaghetti until just al dente. Read the package directions for guideline. Drain well and put back in pot, cover and keep hot.
• Put the olive oil and garlic in a very large skillet over medium heat and cook, stirring, just until garlic gets golden and fragrant, but not brown or burned - 30-60 seconds should be plenty. 
• Transfer the cooked spaghetti to the skillet and, using a pair of tongs, toss the spaghetti so it gets coated with the aglio e olio (garlic and oil) sauce.
• *You may add other ingredients as you wish, such as herbs, peppers, olives, and/or Parmesan cheese, etc. (Also see suggestions above.)

Italian Cooking Made Easy For Busy Families

In today’s busy world it’s getting more difficult for families to find the time to sit down at the dinner table together. There's homework to do, deadlines to meet, and often very little time to breathe let alone cook a big meal! Italian cuisine may be intimidating because some of the meals look very time consuming. But, don't despair. There are ways to fit even Italian cooking into your schedule - and actually many Italian recipes are quite simple. Although there is no way to add any extra hours to the day, there are ways to take the stress out of cooking a big meal. Let's take a look at ideas to make the preparation quick and easy for families on the go.

Find Simple Go-To Recipes

Cover of How to Cook Italian

There are a ton of three and four ingredient Italian recipes out there. These meals require little preparation and time but end up tasting like you spent hours in the kitchen. You don’t have to waste a lot of time figuring out what spices and seasonings to use, and you don't have to travel to a dozen different specialty stores to find the ingredients. Let the freshness of a few simple, high-quality ingredients speak for themselves.

The dish most of us call 'spaghetti' literally requires only spaghetti pasta and sauce. Nothing more. You can embellish the sauce as much as you like, and have time for. But a sauce made Italian style would be very simple; tomatoes, seasonings, onion, garlic, and meat if you like. It takes less time to prepare this dish then it would to drive to and wait in line at a fast food place.

For hot weather, enjoy a quick cold Italian pasta salad. Use a sturdy pasta, like penne, and mix it with Italian salad dressing and olive oil, then add other ingredients you have on hand. You can toss in cooked chicken, seafood, onion, celery, bell peppers, and olives, then sprinkle with oregano or basil and Parmesan cheese and dinner is done, all in a matter of minutes. Keep a few basic ingredients on hand at all times and you can put together a pasta salad any time.

Put Your Slow Cooker to Work

The slow cooker has been around for quite some time helping busy families survive the hectic dinner hour. You can turn just about any Italian meal into a slow cooked feast with very little preparation. And that bit of preparation will pay off, because coming home to a meal that is ready to enjoy just eases that stress away.
Thinking again of our simple recipes, the slow cooker is the perfect way to prepare a sauce for your spaghetti meal. Throw in your ingredients, and, as they say, “set it and forget it.” When you come home, cook your spaghetti and dinner is ready. For the Italian pasta salad, put chicken in the slow cooker in the morning, seasoned with oregano, basil, thyme and rosemary, and when you come home it will be ready to cut up and toss into your cooked pasta. You can even make a simplified chicken cacciatore in the slow cooker using fresh marinara sauce, mushrooms, onion, celery, and Italian seasonings.

Although the slow cooker isn't well suited to cook most pasta, there are some recipes that work, such as lasagne using the large noodles. But, even if you have to cook the pasta for a meal when you come home, it takes only a few minutes. Put the pot on to boil, drop in the pasta, and by the time you've sorted the school backpacks and signed a few permission slips, the pasta is ready. Putting your slow cooker to work making Italian meals will not only help you maintain your sanity, but will allow you time to spend with your family instead of fretting over what to serve for dinner.

Healthy Meals Made Fast & Easy

If it seems like eating healthy takes too much time, take another look at Italian cooking. You might be surprised at how healthy Italian cuisine actually is. When you picture a plate of lasagne or spaghetti, the word 'healthy' may not be the first thing you think. However, when you break down the elements of a good Italian recipe, you find the ingredients to be quite healthy.

Spaghetti all' arrabbiata (Photo credit: Wikipedia)

With ingredients like tomatoes, mushrooms, onions, celery, bell peppers, artichokes, olive oil, fresh herbs, seafood, fish, chicken, and lean meats, it's easy to see how healthy Italian cooking can be. But, can this healthy cooking be easy, too? Yes. By following the tips we've discussed – finding simple recipes and putting the slow cooker to work – you can put together a few healthy ingredients fast and have dinner ready when you are.

Now you can skip the fast food racket. Although fast food may seem like the quick and easy fix when you're short on time, in the long run it’s unhealthy and expensive. Instead, stock up on whole grain pastas, fresh or frozen vegetables, olive oil, and plenty of herbs and seasonings. You'll be able to whip up healthy Italian meals in minutes with just a few basic recipes.

And don't forget to involve your whole family in the cooking process. After all, the idea behind cooking fast and easy Italian meals is so you have more time to spend with your family. What better way to do that than having a little help in the kitchen? And what better way to enjoy meals that are both healthy and delicious than learning how to cook Italian style? You will be able to give your family the nutrition they need without taking away the hearty, rich taste everybody loves about Italian cuisine.

Be sure to check back here later this week for some delicious and simple Italian recipes!

These Cookbooks Contain Lots of Easy Italian Recipes: