Eat Rhubarb - It's Good For You

Rhubarb belongs to the class of superfood because it is a whole food, and if eaten from a biennial harvest from the garden, rather than commercially cultivated, it will be more flavourful and nutritious. 

Rhubarb is nutrient rich: 
  • You will find 45% of the daily recommended amount of Vitamin K for healthy bone growth, and to help prevent neuronal damage that can lead to Alzheimers 
  • Infection-fighting Vitamin C
  • Vitamin A for for eye health and vision
  • B Vitamins for cell metabolism 
  • Easily absorbed micronutrient riboflavin (B2) for energy metabolism 
  • Pantothenic acid (B5) to synthesize and metabolize carbohydrates, fats and proteins
  • Folate (B9) for skin and bone health, and red blood cell production to prevent aenemia 
  • Niacin (B3) for heart and digestive health
  • Antioxidants lycopene, anthrocyanin, and lutein
  • Minerals iron to regulate cell growth, and prevent hypoxemia, phosphorus for cell, organ, and genetic health and function , manganese is necessary for development, metabolism, and the antioxidant system, and potassium for brain and nerve function, and for interstitial fluid osmosis  

Health promoting rhubarb also qualifies as a superfood by HEALTH COACH standards because it has the ability to act as medicine in the body.

Rhubarb is:
  • Anticarcinogenic
  • Aids detoxification
  • Eases the stress of hormonal change during peri-menopause
  • Immune System booster
  • Aids constipation and digestion, eases diarrhea
  • Anti-parasitic
  • A high fibre food

  • Enhances blood circulation
  • Reduces bad cholesterol
  • Increases metabolism

Rhubarb is traditionally used in desserts but this collection of recipes from creative food bloggers demonstrates the versatility of rhubarb with savoury sauces, dressings, and marinades, cordials and fermented soda, chutney, condiments, and compote. 

Because rhubarb is unusually tart, most rhubarb recipes contain a lot of sugar. I rarely use refined or processed sugar, and when nothing else will do, it must always be organic. There are many whole food choices: dates, raw honey, maple syrup, brown rice syrup, raw cane sugar, and stevia. I recommend substituting healthier whole food, nutritious choices whenever sugar is needed in a recipe. 

Buckwheat Waffles With Rhubarb Compote and Vanilla Cream

Rhubarb Compote
2 c Rhubarb, chopped
1/2 orange - zest and juice
4-6 T sugar, depending on the ripeness of your rhubarb: more or less sugar is needed
1 T water

Chop your rhubarb into ¼" pieces, zest and juice ½ orange. In a medium saucepan put rhubarb, sugar, orange zest and juice, water, turn the heat on medium and bring to a boil. Turn the heat to low and continue cooking, stirring once in a while, for 15 minutes until rhubarb softens and start to break up. Remove from the heat and cool.

Buckwheat Waffles
1½ c buckwheat flour
2 t baking powder
1 t baking soda
¼ t salt
1 t vanilla
4 eggs, separated
2 T sugar
1 c kefir or buttermilk
¼ c water
1 c Greek yogurt, plain
½ c butter, melted

Vanilla Coconut Cream
1 can full fat coconut milk, refrigerated overnight
1-2 T powdered cane sugar
1/2 t pure vanilla extract

Open the can of coconut milk and scoop the top layer of white, fatty goodness into a decent sized mixing bowl (discard the coconut water or save it for smoothies). Blend the chunks of coconut milk with a hand mixer on high speed for 15-20 seconds, just until the mixture turns to liquid. 

Sift in the powdered sugar (amount depends on how sweet you like it) and mix until combined. Add the vanilla extract and blend on high speed for 1-2 minutes, until light and creamy. Whipped cream is best served immediately, but can be stored in an air tight container for up to three days. It will harden in the fridge, so when ready to serve, simply blend with a hand mixer on high speed until creamy again. Yield: about 1 + 1/4 cups

Preheat for waffle maker.

In a large bowl mix buckwheat flour, baking powder, baking soda and salt. Set aside. Separate the egg whites from the egg yolks and whip the egg whites with sugar in a medium bowl on high speed until stiff peaks form, like if you are making a meringue. (The bowl you are using should be completely grease-free or the egg whites won’t whip properly).

In a separate bowl mix together egg yolks, vanilla, yogurt, kefir or buttermilk, melted butter and water. Add that mixture to the flour mixture and combine with a whisk. Gently fold a half of whipped egg whites with a spatula into the waffle batter, then fold in the remaining half.

When your waffle maker is ready, lightly brush it with melted butter and scoop the batter into it. Cook according to manufacturer’s directions. Mine cooked 8 minutes each.

Scoop dollops of vanilla cream and rhubarb compote into a serving dish and swirl with a fork. Serve waffles hot with a dollop of rhubarb cream. 16 waffles  From Vikalinka

Vegan Coconut and Vanilla Bean Scones
1.6 c flour
1 t baking powder
Seeds of 1 vanilla bean
1/3 c caster sugar (any sugar can be be turned into superfine sugar in a food processor)
3.5 ounces coconut butter, cut into cubes
3/4 c coconut cream, stirred well
Almond milk wash

Preheat the oven to 428F and line a large baking tray with parchment paper. 

In a large bowl, sift the flour, baking powder and a pinch of salt together well. Whisk in the sugar and vanilla seeds. Use a knife to cut in the coconut butter to form a sandy, breadcrumb-like texture. Slowly pour in the coconut cream, continuing to cut with the knife until well combined.

Turn onto a floured board and knead very lightly, just enough to combine the ingredients into a dough. Press down to about an inch thick and use a cup or scone cutter to cut into even rounds. Don’t twist the cup to separate the scones, just press straight down or they won’t rise properly. Brush with almond milk and bake for 15 minutes until risen and golden. Serve with rhubarb compote. Makes 8-12 scones  From Sugar and Cinnamon

Roasted Asparagus and Wild Halibut Salad with Chèvre and Warm Rhubarb Vinaigrette
12 asparagus spears
4 halibut fillets (about 3 to 4 ounces each)
Extra virgin olive oil for brushing
Naturally harvested salt and freshly ground pepper, to taste
4 ounces fresh chèvre cheese
Organic edible flowers or small sprigs of herbs (optional)
2 c baby arugula or organic mixed baby greens with 
fresh mint, basil or watercress (optional)

Preheat oven to 400° F.

Place the asparagus spears in a small baking pan. Place the halibut on a separate baking pan. Brush both the asparagus and halibut with olive oil and season with salt and pepper. Roast the asparagus for about 8 minutes, or until just crisp tender. Roast the halibut for 10 to 12 minutes or until just opaque through.

Divide the chèvre into 4 balls and press each into a flat round. Press an edible flower or sprig of fresh herb on the surface of each chèvre medallion.

Toss the arugula or mixed greens with a little of the vinaigrette and divide between 4 salad plates. Arrange the asparagus, halibut and goat cheese on the plates.

Drizzle the entire plate with the warm vinaigrette, evenly distributing the hazelnuts, rhubarb and cherries.

Warm Rhubarb Vinaigrette
5 T olive oil (divided)
1/4 c thinly sliced shallots
1 t fresh thyme
1/4 c chopped rhubarb
1/4 c chopped, toasted hazelnuts
2 T dried sour cherries
3 T honey
2 T red wine vinegar
Naturally harvested salt and freshly ground pepper to taste

In a sauté pan over medium heat, add 2 tablespoons of the oil and sauté the shallots and thyme for 1 to 2 minutes or until a little golden on the edges.

Add the rhubarb, hazelnuts and cherries and cook for 1 minute more. Pour in the honey, red wine vinegar and the remaining olive oil. 
Remove from heat and season with salt and pepper. Serves 4  Recipe by Lynne Vea

Rhubarb Chutney
1 litre rhubarb
half an onion
small piece of ginger
1 t fennel seed, roasted and crushed with a mortar and pestle
¼ litre sugar
½ t chili flakes
one slice of lemon

Rinse and peel the rhubarb by stripping off the outer layer. Cut them into smaller pieces. Chop the onion and sauté on low heat with some butter until soft and sweet. In the meantime chop the ginger into small pieces.

Place all the ingredients in a pot and cook on medium heat until mushy. Take out the lemon slice and run the rhubarb mixture in a food processor for a smoother texture. Pour it in a clean jar, close and turn upside down and let cool. Store in the refrigerator. This chutney is a great addition to a cheese board. From Kokblog - Illustration by Johanna Kindvall

Cream Cheese and Rhubarb Chutney Roulade
8 ounces cream cheese, chilled 
1/4 c rhubarb chutney
1/4 c thinly sliced green onions
1/3 c raw hulled pumpkin seeds
Pinch of naturally harvested salt

Place cream cheese between 2 sheets of plastic wrap and gently roll out to a 9 x 6 inch rectangle. Place in refrigerator for 1 hour. 

Remove top sheet of plastic and spread chutney over cheese, leaving a 1-inch border on one of the long sides. Scatter scallions on top. Using plastic wrap, roll up cream cheese into a log, with plain border at end. Cover tightly with plastic and chill for at least 8 hours or up to 2 days. 

Place a small skillet over medium heat to warm. Add pumpkin seeds and salt, then toast, shaking pan often, until seeds are fragrant, about 3 minutes. Immediately transfer seeds to a bowl to cool. When cool, roughly chop. 

When ready to serve, unwrap cheese and gently press chopped pumpkin seeds all over outside. 

Rhubarb Marinade & Barbecue Sauce
8 c chopped red stalked rhubarb (fresh or frozen)
2 onions, chopped
2 cloves garlic, minced
1 + 1/4 c unpasteurized apple cider vinegar
2 c packed brown sugar
1/4 t crushed red pepper chili flakes
1 small can tomato paste 

In a large saucepan or dutch oven, combine all the ingredients. Bring to a simmer, stirring occasionally. Simmer several hours over low heat or until thickened. From Mennonite Girls Can Cook

Cool and spoon into jars or freezer bags. Keep refrigerated or freeze.

Brush over any vegetable or meat on the grill.

Sweet and Savoury Rhubarb Chicken
Mix 2 parts Rhubarb sauce with 1 part chicken broth. Pour over chicken pieces in a dutch oven. Roast at 325 F - uncovered - for 2 hours, or until juices run clear and the sauce has glazed the chicken.

Rhubarb Butter Sauce for Fish
2 c rhubarb, cut into one inch pieces 
2 t sugar 
Juice and grated zest of 1 orange 
5 oz fish stock 
1 + 1/2 oz chilled butter, cut into small pieces

Try serving this with salmon cooked by placing it on an elderflower head in a baking parchment parcel with a dash of white wine, then baking in a hot oven so the bag puffs up and the salmon steams inside. It's also good with other oily fish and with pork.

Put the rhubarb, sugar, orange juice and zest in a pan and cook gently for about 15 minutes, until the rhubarb has broken down into a purée. Meanwhile, in a separate pan, boil the fish stock until reduced by half its volume. Stir in the rhubarb, season and cook for five minutes, then push through a sieve into a clean pan. Just before serving, heat the sauce and whisk in the pieces of butter a few at a time to give a glossy finish. Season to taste. Serves 6–8   Riverford Farm Cook Book

Mackerel with Rhubarb and Cider
Fresh mackerel fillets 
4 bay leaves 
1/2 c dry cider 
1 + 1/2 T butter 
1 c fresh rhubarb, chopped 
1/2 t lemon juice 
2 T brown sugar 
Pinch of nutmeg

Preheat the oven to 180C. Season the fillets with salt and pepper then place a bay leaf on each and roll up. Put in shallow ovenproof dish, pour over half the cider and dot with butter. Cover with foil or a lid and bake for 30 minutes, until tender. Meanwhile, place the remaining cider, rhubarb, lemon juice, brown sugar and nutmeg in a pan. Bring to the boil then simmer for 20-25 minutes, stirring from time to time, until soft and pureed. Drizzle the sauce onto the fish and serve on a warm serving plate.  Serves 2   Abel & Cole

Fermented Rhubarb & Honey Soda
6 stalks of rhubarb
Raw honey 
Bacterial culture for lacto-fermentation - you only need a tablespoon or two
A demijohn, an airlock, a funnel and swing-top bottles

Chop the rhubarb into 1/2 pieces and put in a pot. Cover the rhubarb in the pot with water, and bring to a simmer. I used about a liter of water. Simmer until the rhubarb is very tender, then cool. I left mine overnight to steep, but you probably don’t need to.

Strain out the rhubarb. When I stirred mine with a spoon, it disintegrated, making something like applesauce. I added honey and now we have a nice rhubarb compote.

Add the honey and stir until dissolved. I used about 3/4 cup, which made it very sweet. Keep in mind that the sugars will be digested to create the fizz, so you do want to start with it much sweeter than you would like the soda to be. Dilute the syrup with water if it comes on too strong (super tart, since it will get more sour as it ferments.)

Pour the juice into a sterilized demijohn, add the bacterial culture and add your airlock. Let it sit for about three days, and taste it. Fermentation can happen pretty quickly, but there are some variables - the temperature of the room, the strength of the culture you used, etc. Taste it and let it ferment until it’s only a little sweeter than you would like it to be.

Pour it into your swing-top bottles, and store in the fridge. You could leave them out at room temperature if you’d like to drink them sooner, but I usually pop them into the fridge to slow down the fermentation process. 

You will want to drink them within a week, or risk losing most of your Rhubarb Soda to the geyser effect. Your beverage will get drier, more tart and fizzier the longer you wait. It will eventually develop more of an alcohol content, too, so you might want to taste it before giving it to your kids if you’ve been storing it for a while! From And Here We Are

Freckled Strawberry Rhubarb Lemonade

Rhubarb Syrup 
(yields 1 + 1/2 cups) 
4 c rhubarb, chopped
1/2 - 1 c clover honey
1 c water
1 c of fresh-squeezed lemon juice (or juice from 4 lemons)
1 vanilla bean, scraped
2 c strawberries
2-3 c cold water, to dilute
Ice and lemon wedges, to serve

Place the rhubarb, honey, and water in a saucepan. Bring to a boil. Reduce to a simmer and cook, stirring now and then, for 20 minutes. Strain, reserving solids for serving on French Toast or for on ice cream. Set aside to cool to room temperature. Chill in the fridge until time to make the lemonade.

Puree these strawberries with the vanilla bean seeds. Strain. Add rhubarb syrup and strawberry juice to a pitcher.

Pour the fresh-squeezed lemon juice through a fine-mesh strainer and into the pitcher. Pour 2 cups of cold water over the base to dilute. Chill in the fridge for an hour.

Sample your lemonade and if it’s too sweet for you add more lemon juice, if it’s too tart add a bit more water. Serve over ice with a lemon wedge. From Take A Mega Bite

Vanilla Rhubarb Cordial
by Jess Schreibstein of Witchin’ in the Kitchen

Rhubarb and Greek Yogurt Popsicles
3 stalks of rhubarb (about 10-12 oz)
1/2 c sugar
1 + 1/4 c Greek yogurt (I used full fat)
milk or half and half or cream to thin the yogurt

Rinse and trim the rhubarb, and then cut it into 1 inch pieces. Put the fruit and the sugar, along with 2 tablespoons of water, into a saucepan. Heat, stirring constantly, until the mixture comes to a boil. Turn down the heat and cook until the rhubarb is completely soft, about 20 minutes. Stir occasionally, and add a little more water if the jam is too thick or sticks to the pan.

Puree the rhubarb in a food processor until sooth. Refrigerate the puree until it is chilled. You should have at least 1 cup of puree.

Mix the yogurt with heavy cream, half and half, or milk to thin it. You want it to be thick but have a creamy consistency. There is no exact mount here, but since you are going to be spooning the yogurt into the molds, you want it a little looser.

When the rhubarb is cooled, it will be thickened as well. Add a little water if you want to loosen it. Beginning with the yogurt, spoon alternate layers of yogurt and rhubarb into each mold until they are filled. Insert a skewer or chopstick down into each mold and stir just a bit to mix the layers and create a marbleized effect.

Insert popsicle sticks in each mold, the sticks will stand up by themselves, so no need for a top or foil covering. Freeze until firm, about 4 - 5 hours or overnight. Yield: makes 10 popsicles  From The View from Great Island

Rhubarb Woman: 

No comments:

Post a Comment

This is the place where you leave a comment about information you have read here at HEALTH COACH. Thank you