Hoag Memorial Hospital Global Healthy Eating Class “Recipes From

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Hoag Memorial Hospital Global Healthy Eating Class By Ellen Kim, LCSW, APHSW-C, Mona El-Kurd, LCSW, APHSW-C, Caroline Petruk, MSW

Tuesday, March 23, 2021 2:00-3:00pm

“Recipes from Around the Globe”

Korean Mung Bean Pancakes (a.k.a. nokdujeon or bindaetteok) (Adapted from Mung Bean Pancake recipe from www.maangchi.com/recipe/bindaetteok)

History Nokdujeon or Bindae-tteok is a traditional Korean recipe made with the ground mung bean batter with a filling made of bracken, pork, mung bean sprouts, and baechu-kimchi (napa cabbage kimchi). Although its origins date back to Korea’s Joseon period (1392- 1897), it is one of the popular street foods even to this day and was even featured in the 2019 Netflix docu-series: “Street Food: Asia” in the South Korea episode. I grew up eating nokdujeon during Korean holidays such as New Year’s Day and chuseok (literally “Autumn eve), a Korean harvest festival and a three-day holiday celebrated on the 15th day of the 8th months of the lunar calendar on the full moon where Koreans visit their family’s hometown, pay respects to their ancestors at their gravesite and feast on songpyeon (handmade rice cake with various fillings) and rice wines. I finally learned how to make it from my mom recently as I’ve been trying to modify my favorite Korean dishes to make it healthier. Typically, Korean dishes are high in sodium because they use a lot of soy sauce and salt. The Bracken fern used in this recipe might seem foreign to you but it tastes like asparagus, almonds, and Tuscan black kale combined.

Ingredients Mung Bean Pancake: 1 cup dried peeled mung beans (soaked overnight or minimum of 8 hours) ¼ cup sweet rice (glutinous rice used to make rice cakes, not the short-grain rice) or 1/3 sweet rice flour (Mochiko) 2 tablespoons soy sauce (can replace with organic Tamari, coconut aminos, or gluten-free soy sauce) 1 tablespoon rice vinegar (any vinegar is fine)

4 ounces (about ¾ cup) well-fermented napa cabbage kimchi, chopped (Tip: leave the kimchi jar outside for a day or two with the lip slightly open and it’ll expedite the fermenting process and it’ll enhance the overall flavor of the pancake) 4 ounces (about 1 cup) fresh Braken fern, fernbrake/fiddleheard fern or gosari 6 ounces (about 2½ cups) mung bean sprouts, washed and drained (some blanch sprouts but not necessary) 4 ounces of ground pork (can be omitted) 1 large egg (can be omitted) 4 green onions/scallions chopped 2 garlic cloves, minced 2 teaspoons kosher salt 1 teaspoon of Turmeric ¼ teaspoon ground black pepper 2 teaspoons toasted sesame oil Shredded dried hot pepper or julienned red bell pepper for garnish (optional)

Any healthy oil (with high smoke point such as avocado, almond, peanut, sunflower, grapeseed, almond oil) Dipping Sauce: 2 tablespoons soy sauce pinch of black pepper 1 tablespoon vinegar (or to taste) pinch of red pepper flakes gochugaru (optional) 2 tablespoons water

Tip: For convenience, use Kikkoman Ponzu with Lime if you have it at home (Ponzu is a classic Japanese condiment and a citrus-based soy sauce with a tart-tangy flavor similar to vinaigrette). In Orange County, you can find all of the ingredients at Korean markets such as H Mart (Garden Grove, Buena Park, Irvine) and Zion Mart and Market in Irvine, Arirang Supermarket in Garden Grove, and AR Mart in Fullerton. Below are images of ingredients in case you have trouble finding them.

Instructions

1. Rinse and drain peeled mung beans in cold water a couple of times. Cover with water, and soak overnight (8 hours) in lukewarm water. Repeat these steps for sweet rice. 2. Combine the soy sauce, vinegar, chopped scallions and sesame oil in a small bowl to make the dipping sauce. Set aside. 3. In a blender or food processor, grind soaked sweet rice until smooth in ¾ cup water (1-2 min) and then add the mung beans and grind until coarse and chunky for added texture when fried. Do not over blend. Transfer to a large bowl. Now you’re ready to add other ingredients. 4. Add kimchi, green onion, garlic, Bracken/fernbrake or fiddlehead (gosari), mung bean sprouts, kosher salt, ground black pepper, turmeric, and toasted sesame oil. Mix well.

5. Heat a skillet over medium high heat. Add 2 tablespoons vegetable oil and swirl it around to coat the bottom of the pan. (Tip: The more oil you use, the crispier the pancake.)

6. Add about 1/3 cup of batter using a ladle or measuring cup. Spread with the back of a ladle to make a nice 3-inch round pancake. Cook until the bottom turns light golden brown and crunchy, 2 to 3 minutes.

7. Place a few threads of red pepper (silgochu) and turn it over and cook until the other side turns light golden brown, another 2 minutes. Turn it over once more and cook another 2 minutes on the first side. Add more vegetable oil to the pan if needed. 8. Transfer the pancake to a plate. (Line the plate with a paper towel if you want to absorb excess oil.) Repeat with the remaining batter.

9. Serve immediately with the dipping sauce on the side.

Tip: You can double or triple the recipe and make a large batch and freeze the pancakes in Ziploc bags and defrost and panfry them. Other Mung Bean Recipes in English https://www.koreanbapsang.com/nokdujeon-savory-mung-bean-pancakes/ https://kimchimari.com/bindaetteok-mung-bean-pancake/ https://cooking.nytimes.com/recipes/1014483-mung-bean-pancakes Nutrition Facts

 Mung Beans https://www.healthline.com/nutrition/mung-beans#TOC_TITLE_HDR_2  Fiber https://nutritionfacts.org/topics/fiber/  Bracken fern or fiddlehead fern (gosari) https://www.healthbenefitstimes.com/fiddlehead-fern/  Turmeric https://nutritionfacts.org/topics/turmeric/  Kimchi https://www.healthline.com/nutrition/benefits-of-kimchi

Manaeesh (Middle East Za’atar Bread)

Ingredients 1 Package of Papa Pita White Greek Flat Bread (Walmart or Costco) 1 Package of Stonefire Original Nan Bread (Target) 1 ½ of cup of Zaatar (Found at Middle Eastern Markets like Super Irvine or Wholesome Choice or online on Amazon) ½ cup of olive oil Recipe Mix the olive oil and za’atar in a bowl. Spread on top of the Greek bread. This amount should likely cover 6-8 loafs of Greek bread. Place 4 loafs on a greased baking sheet and bake at 350 for 15 minutes until bottom of loaf is slightly brown.

Nutritional Facts of Za’ataar Za’atar s the most popular form of Manaeesh. Za’atar is ground dried thyme, oregano, marjoram or some combination of thereof, mixed with toasted sesame seeds, salt and sumac as a topping. The za’atar is mixed with olive oil and spread onto the dough before being baked in the oven. Manaeesh with Za’atar is a breakfast favorite in Levantine cuisine and is also served as part of a mezze, or as a snck with a glass of mint tea and feta cheese on the side.

Za’atar has some truly impressive health benefits, including its ability to improve the immune system, boost skin health, build strong bones, increase circulation, clear out the respiratory tracks, sooth inflammation, boost energy, improve memory and treat chronic diseases. Sumac, thyme and oregano are all chock full of flavonoids, organic compounds that are important dietary sources of antioxidants that can protect cells from damage. Many believe that Za’atar isn’t just food-it’s a medicine that has been used as a treatment for grippe, eczema, period cramps, colds, nerves, stomach aches and much more. History, mixed with tradition is there to back it up. As far as Za’atar’s reputation as a health food, it goes way back to the 12th century. The great Spanish Jewish philosopher Maimonides is said to have prescribed it to his patients to treat a variety of ailments for its health advancing properties. Al Kindi (800-870) an Arab philosopher-scientist used thyme in a medicine to treat bacterial infection or rash called St. Anthony’s Fire (erysipelas). Al-Razi (865-925) an Islamic Physician regarded thyme as an appetite enhancer, stomach purifier and treatment for flatulence.

Modern studies into Za’atar confirm that Maimonides was really onto something. Sumac is full of flavonoids. Thyme and Oregano are both packed with thymol, an essential oil and carvacrol, a phenol. Both thymol and carvacrol have antioxidants, antiseptic and fungal properties. Thymol has also been known to help control coughing fits in patients who have bronchitis (which explains why Maimonides recommended Za’atar to treat colds. The common Za’atar blend contains Vitamins A, C, E and K. Sumac ( a dried berry with lemony flavor) is full of flavonoids, vitamin c, omega 3 fatty acids and has exceptionally high antioxidant properties. Sesame seeds are considered on of the healthiest foods because they are rich in health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. Sesame seeds are an excellent source of many essential minerals such as copper, magnesium, iron, calcium, and zinc. Sesame seeds are rich in dietary fiber and are full of high-quality protein. They are also an important source of omega-6 fatty acids and flavonoid phenolic antioxidants.

While many spices are delicious and beneficial for your overall health by themselves. Powerful flavor and health conditions can sometimes be maximized when combined. Zaatar is one of the best examples of this.

It is a popular addition to salads, as well as seasonings for meat and vegetables. The flavor is often described as toasty, tangy or nutty.

Turkey Shepherd’s Pie with Cauliflower Mash

History

Invented in the late 1700s and early 1800s. After England had taken control of Ireland in the 15th century, Protestantism became the main religion in Ireland swaying away from Catholicism. The government only protected and assisted the British at that time, causing Irish Catholics to become peasant land workers. As a result, Irish housewives became much more frugal with their cooking. It is believed that shepherd’s pie was invented off of the idea of repackaging leftovers from their Sunday meal. Ingredients For the Cauliflower Mash:

1 head cauliflower

4 ounces low-fat cream cheese

1 tsp garlic powder

1/2 tsp salt

For the Filling:

1 lb ground turkey

2 tbsp olive oil

1 white onion diced

2 cloves garlic minced

1/2 tsp salt

1/4 tsp black pepper

2 tbsp flour

1 cup low-sodium chicken broth

1 tbsp Worcestershire

1 tbsp tomato paste

1 tsp dried thyme

1 tsp dried rosemary

1 1/2 cups frozen vegetable mix with corn, carrots, and peas

Fresh thyme, for topping

Instructions:

1. Preheat the oven to 400 degrees F.

2. Cut the florets from the core of the cauliflower head. Bring a pot of water to boil and add the cauliflower. Boil cauliflower until tender, about 10 minutes.

3. Drain from the water and then place the steamed cauliflower in a large food processor. Process until pureed.

4. Add the cream cheese, garlic powder, and salt, and process until combined, scraping down the edges a couple of times.

Meanwhile, make the filling.

5. Add the turkey to a large skillet and cook until browned, breaking it into smaller pieces as it cooks.

6. Once cooked, add the olive oil and onion, and cook until the onion is tender, about 5-7 minutes.

7. Add the garlic, season with salt and pepper, and cook one more minute.

8. Add the flour, stirring to combine, and cook one more minute.

9. Slowly add the broth, stirring well to combine.

10. Add the Worcestershire, tomato paste, thyme, and rosemary, and stir well to combine.

11. Stir in the frozen vegetables to combine.

12. Transfer the filling to a greased 8x8" or 9x9" baking dish.

13. Top with the cauliflower mash.

14. Bake in the preheated oven for 20-25 minutes, until the filling is bubbling and the top is starting to become golden.

15. Serve with fresh thyme. Enjoy!

Nutrition Facts

For any questions regarding the recipes, feel free to e-mail us at [email protected], Mona.El- [email protected] and [email protected].