One of the biggest misconceptions about Russian food is that it is heavy, greasy and is only good for cold weather or winter. Also that it’s all meat and starches and heavy sauces. This could not be farther from the truth. The majority of Russian culinary staples consist of fish, seafood, fresh vegetables, healthy grains and yogurts. Not only is the Russian diet exciting and something new to try this season, you will also enjoy the health benefits, easy cooking and preparation. Russian food is not CHEF NATASHA POGREBINSKY fussy, easy to share with friends and is very refreshing on hot summer days. The best part is that you can find all these ingredients at your local super market. Sunflower Seeds: known for lowering cholesterol and supporting prostate health. Sunflower seeds and sunflower oil contain potent antioxidants and vitamins attributed to helping fight cancer and heart disease. Cooking Tip: Try cooking with sunflower oil instead of vegetable or peanut. Finishing salads with sunflower oil adds a beautiful nutty note and unique flavor. Yogurt: probiotics in yogurt products help fight off unhealthy bacteria in your stomach, and ups your immunity. I suggest you try plain or light sour crème this summer on salads instead of store bought salad dressings. Cooking Tip: Mix a cup of sour crème with a tablespoon of purified water, 2 oz of chopped chives, 2 oz of chopped dill, sea salt and fresh crushed pepper and you have a delicious salad dressing or dip. Stay away from yogurt that has flavoring. Kefir: a fermented, drinkable yogurt, is full of calcium and potassium. Cooking Tip: Try this for a light lunch. To one bowl of kefir, add 1 cup chopped cucumbers, 1 cup chopped radish, 1 cup chopped chicken breast (boiled or grilled), fresh herbs like dill or chives, salt and pepper. It is very filling, refreshing and better for you. Cabbage: known for its high anti-cancer benefits in women and cardiovascular diseases, and helps subdue allergic reactions, great during pollen season. Cabbage often gets a bad rap because people overcook it and then it smells bad. If you are working out, fresh cabbage carries more antioxidants than most berries and fruit juices, and is great for metabolism. Cooking Tip: Two pounds of shredded green cabbage, salt to your liking, juice it by lightly pressing on it and squeezing it with your hand in a bowl. Add 1 cup fresh blueberries, 1/2 cup chopped fresh ginger, 1 cup thinly sliced red onion, dill, cilantro. Allow to stand in the fridge for 20 minutes, dress with a drizzle of sunflower oil and serve as a side or top with sliced chicken or steak. Buckwheat: if you want to cut out gluten, try using buckwheat as a substitute for pasta, potatoes, and bread. It is high in protein and minerals, and extremely low in calories. It’s very filing, and lends itself to endless recipe possibilities. Cooking Tip: Boil 2 cups of water, add 1 cup of brown buckwheat, stir and simmer for 20 minutes, covered. Serve it cold, mixed with fresh spinach, nuts, freshly shredded carrots, scallions and beans for a light and filling salad or lunch. Mix it with caramelized onions and serve as a warm side to lean proteins or fish. Serve it as warm or chilled breakfast cereal with low fat milk, fresh berries, apples and honey. Pickles and Kraut: Fermentation is the healthies form of processing food. Let’s list the benefits: improves digestion and immune functions, and absorbs nutrients, support immunity, control inflammation, anticancer properties, and fight bad cholesterol. Pickled and fermented foods also cool you down, but stay away from store-bought products that use chemicals and too much salt. Read the labels. Doing your own pickling is ideal and easy. Cooking tip: Pickle salad - 3 cups of sliced sour brine pickles, 1 cup fresh red onion, 1 cup seur kraut or kimchi, fresh herbs, light drizzle of sunflower oil. Quick Pickle: Sliced cucumbers, cherry tomatoes, 1 small Spanish onion quartered, 5 garlic cloves, 1 bay leaf, 2 cups shredded cabbage, fresh dill, 1/2 cup white vinegar. Boil 32 oz of very salty water (about 1/2 cup), add all the ingredients and let cool, refrigerate 24 hours and serve. It doesn’t have to be hard or expensive to enjoy a fun new diet this summer. If you’re going Russian, keep it simple and focus on the power foods like cabbage, fresh berries, buckwheat, roasted beets, seeds and nuts, fermented and pickled vegetables. Or just come eat at Bear and I’ll be happy to share some more healthy tips for the summer. Chef Natasha Pogrebinsky Executive Chef and Owner of Bear Restaurant 12-14 31st Ave., LIC www.bearnyc.com www.ChefNatasha.com “Classic
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