Huevos Rancheros con Matzoh

Wheat Bran Matzoh with warmed black beans, homemade pico de gallo and a poached egg.

Continuing my enjoyment of the black turtle beans, I integrated them into a Passover appropriate breakfast and enjoyed it with a "radish head". 

Meaty Morsels

Catalonian Style Rock Shrimp

Often served as tapas, gambas al ajillo, are quick and simple. Rock shrimp are succulent, juicy, and sweet and have a similar taste to lobster. For this incredibly quick dish, I sautéed 5 cloves of chopped garlic in olive oil and chili flakes and added the shrimp once the garlic started to color. Immediately after the rock shrimp pinkened and curled, I removed them from the heat and finished them with parsley. This dish takes less than 5 minutes and is extremely flavorful, light, and healthy.  

Spicy Quinoa Salad

Quinoa with organic cherry tomatoes, cucumber, red onion and spicy lime vinaigrette.

By now, most people are aware of the protein packed powers of this ancient Incan grain. Quinoa when cooked properly, is tender with a slight crunch from the germ (the protein packed center). Unlike other protein containing grains, quinoa is a complete protein and contains all the essential amino acids that a whole protein is composed of. Quinoa is high in manganese, magnesium and iron. It is fiber rich and cardio protective. Amongst the many amazing feats that the incredible Andean civilization accomplished, the cultivation of quinoa is high on the list…. well maybe closely behind Machu Picchu. 

Slow and Steady Wins the Race….Sometimes

Heirloom Organic Black Turtle Beans 

Dried beans can be incredibly rewarding when prepared correctly and with ease, but require advanced preparation. For my black beans, I soaked them in water for 6 hours in advance; you could also do it overnight if you wish. I sautéed fennel, onion and garlic with olive oil. When tender, I added the beans and soaking liquid. Once boiled, I simmered the beans until soft. Half way through the cooking, I added more garlic, cilantro and salt. The beans were finished with additional salt and cilantro.

Depending on the amount of beans you are cooking, the cooking time varies. For my pot of beans, I used 2 cups dried beans and 6 cups water. Cooking time was longer than expected, at around 3 hours. I wanted to wait for the beans to be perfectly tender, yet still slightly firm to the bite. I also wanted the liquid to thicken and create a nice rich broth to eat with the beans. The beans will only get better with age, so it definitely helps to plan in advance if you want to add some fiber filled, protein packed morsels into your meal. These beans not only can be eaten alone as a filling side or main, but can also be made into chili, soup or can be refried/twice cooked.

It is well known that beans are an economical protein and that a little goes a long way, especially if you are buying dried and in bulk. If you do not have the time, energy, or the ability to plan in advance, canned beans are still a great way to add protein and fiber to your diet. A few negatives of canned beans are that they have additional sodium, so it is always good to drain and rinse your beans before you use them. Additionally, the canned variety has slightly fewer nutrients than dried beans.

Besides being a fan of the taste, texture and flexibility of legumes, I am also a fan of the wonderful components that beans possess. Beans are so versatile that they can be considered a member of both the vegetable group and the meat/poultry/fish group on the food pyramid and can serve as a hearty vegetarian substitution of protein. Legumes are high in protein, iron, fiber, vitamins and minerals. They consist of complex carbohydrates, are fat free (depending on cooking prep) and help reduce the risk of heart disease.

With all this constant talk about fiber, what does fiber really do for you? Besides getting things flowing and going, fiber is an essential component of the diet. The two types of fiber that exist are soluble and insoluble. They are found in fruit, whole grains, oats, legumes, seeds and vegetables. Fiber can increase satiety, since fibrous foods take longer to digest than refined and less fibrous foods, so they are beneficial for weight control. Fiber also assists in lowering blood pressure, regulates BMs, and may reduce the risk of colon cancer. Although extremely beneficial and most of the times delicious, it should be advised not to go on fiber overload, especially if you are planning on being a decent distance from a acceptable and comfortable “relief center”.

Complimentary petite organic radishes from a delightful celebratory dinner at ABC Kitchen 

Beet It

Chilled Golden Beet Soup

Stewed golden beets with garlic, onion, hot curry and vegetable stock. Pureed and finished with fat free plain yogurt and scallions.

Farro salad with organic garlic and herb goat cheese, rainbow chard, zucchini and mustard vinaigrette.

Farro is a nutty, slightly chewy grain that originates from Italy. It is a whole grain, meaning that it retains the complete properties of the wheat including protein, fiber and iron. When cooked, farro becomes slightly creamy and its versatility ranges from salads, soups and risotto-like dishes. To add an even more creamy consistency to the farro, I mixed in a little goat cheese, while the grain was hot so it melted and encased the grain with flavor. For a contrast in color and increased nutrient content, I added steamed rainbow chard, sautéed zucchini and finished the dish with homemade mustard vinaigrette.

Rainbow chard is the colorful version of swiss chard. It has slightly more nutrients since it possess more carotenoids, which are the colorful pigments found in plants and animals. Carotenoids act as antioxidants and may reduce the risk of certain cancers and heart disease. Rainbow chard is also a high oxalate green, meaning it contains calcium in an unabsorbable form and has binders that prevent calcium absorption. Boiling the chard can help reduce the levels of oxalate. Rainbow chard also contains high levels of vitamins A, K and C and can act as a lovely addition to a main dish or stand alone as a substantial side. 

The Sunday Roast

Whole roasted wild red snapper stuffed with fennel, lemon, parsley, and garlic.

Roasting a whole fish might seem intimidating, but it is one of the most simple and healthful dishes to make. Filling the cavity of the fish permeates the meat with flavor and moisture. The exterior of the fish was also infused with flavor by slitting the skin of the snapper and stuffing it with garlic parsley “butter” (earth balance spread). This dish was light and satisfying and extremely simple to make. The fennel that could not fit inside the fish was roasted along side and provided a lovely caramelized side dish.

Garlic is a component that is used in practically everything I cook. Besides from imparting flavor, garlic is also beneficial for your health. Garlic helps lower cholesterol and blood pressure, improves circulation, and helps prevent atherosclerosis, which is the build up of plaque in the arteries. Garlic may prevent the tendency of blood to clot since it possesses blood thinning properties, therefore it can be hazardous for those taking certain medications. Garlic may also cause heartburn and lead to gas and mouth odors, which might also lead to the avoidance of others talking, kissing, or being within a close proximity.

Roasted cauliflower with ramps.

To continue the theme of the roast, I roasted cauliflower with olive oil and ramps (a seasonal vegetable that is a cross between garlic and onion) and finished it with parsley. 

Rustic and Spicy Balls

Spicy Turkey Balls

Food has the ability to transcend time and emotion. Certain meals, smells, and tastes can transport you and provide comfort. From the perspective of a nutritionist to be, having an emotional relationship with food and using it as a crutch is obviously a hazard, but for someone who loves to cook and enjoys food and sharing the eating experience, certain meals become staples in our repertoire for more reasons than great taste. 

This is my go to recipe that is simple and comforting. By using ground white meat turkey instead of beef, veal, and/or pork, you create a leaner dish with a great deal less saturated fat. To insure moistness and flavor, I mixed the ground turkey meat with diced Bilinski’s all natural mild Italian, casing free, chicken sausage. The blend creates a nice texture to the meatball and adds a great flavor and a little fat.

Here is my recipe for a spicy and healthful version of turkey balls!

6 servings

2 tbsp canola oil

1 1/2 lb lean all natural hormone-free ground white meat turkey

1 package diced Bilinski’s all natural chicken sausage

2 1/4 cups chopped Spanish onions

1 head of garlic, diced

1 egg, beaten  

1 tbsp fennel seed

1 tbsp dried oregano

1 tbsp dried thyme

1 1/2 tsp cayenne pepper

1 1/2 tbsp of tomato paste

1 green bell pepper, diced

2 28 oz cans crushed San Marzano tomatoes

1/4 cup red wine

16 oz thinly sliced baby bella mushrooms

salt and pepper

1 cup torn fresh basil

Toast fennel seeds, oregano, thyme and cayenne pepper in a nonstick pan. Remove from heat once you can smell the spices.

Mix diced sausages, turkey meat, egg, 3/4 cup of onion and 3 tablespoon of garlic in a metal bowl. Add 1/2 of the toasted spices, salt and pepper.

Form turkey balls to your size preference.

Heat a cast iron pan with 1 tbsp of canola oil and add the balls. Cook the balls until the outside has a nice brown color, but the meat is not completely cooked through, about 5 minutes.

Remove the meat.

Add the rest of the canola oil, onion and garlic and deglaze the pan. Add the peppers. Once the garlic, onion, and pepper have softened, add the tomato paste and the remaining toasted spices. Once the paste has caramelized, add the red wine and let it reduce.

Add the two cans of tomatoes.

Bring the sauce to a boil and then down to a simmer.

Remove the sauce from the heat and blend using an emulsion blender. Blend the sauce until smooth.

Return the sauce to the heat and bring back to a simmer. 

Add the balls back into the sauce, 1/2 the basil and allow the sauce to cook for at least an hour.

10 minutes before serving add the mushrooms. 

Serve over your favorite whole-wheat pasta or vegetables and garish with freshly grated parmesan cheese, torn basil leaves and chili flakes.

For a spin on leftovers, I added the “aged” and more flavorful sauce and balls over steamed strips of kale.