Just Peachy

Peaches have been an abundant staple in my CSA loot these past few weeks. In order to preserve the life of some of the stone fruit that were about to cross over to the "other side", I decided to utilize them in a different manner than mixed with my Ezekiel cereal or Siggis at breakfast. Sure, I could have gone down the salsa or galette route but, when surveying the cheese department one afternoon, I knew what had to be done. Grilled peaches served as a flavorful catalyst for this summertime salad indulgence. Why do I consider this salad an indulgence? Solely because it was tossed with torn, creamy morsels of burrata. Hey, everyone has their vices; and mine typically fall in the stinky and fermented category.

Eggplant Napoleon- The Little Tower that Could

Slow roasting tomatoes requires minimal effort yet yields great reward. By roasting sliced tomatoes at 250 degrees for around 2 hours with olive oil, salt, and pepper, the flavor concentrates 10 fold and you are left with slivers of robust, sweetly dense lobes that can contribute their delectableness to just about anything. In my case I used them in my Eggplant Napoleon. Originally, I had planned on making a rolantini, but time was not on my side so I came up with another way to utilize my ingredients in a more time-friendly fashion.

Eggplant Napoleon

Depending on the size of your eggplant, makes around 4 towers

1 eggplant sliced into ½ inch rounds

10 slow roasted tomatoes

1 ball of fresh part skim mozzarella-thinly sliced

basil leaves-torn

chili flakes

olive oil

salt

Slow roasted tomatoes

5 vine ripe roma tomatoes

olive oil

pinch of salt

sprinkling of pepper

Preheat oven to 250 degrees

Cut tomatoes in half and rub with a little olive oil and dust with salt and pepper. Roast for 2-4 hours or until they resemble sundried tomatoes. Sometimes I add a little oregano or fennel to them while they roast.  The tomatoes do not need to be used all at once and can keep refrigerated for a week.

Napoleon

Prepare a grill pan

Brush the eggplant rounds with olive oil and season with salt

Grill eggplant-about 4 minutes a side until grill marks appear and the flesh and skin are soft

To assemble-

Place one eggplant round as the base, 2-3 oven roasted tomatoes (depending on size), top with a slice of cheese, sprinkle some chili flakes over the cheese, follow with 2-3 more oven roasted tomatoes, basil, a grilled eggplant round, and top with a few leafs of basil.

That’s it! Supper simple and extremely flavorful, with a huge help from the tomatoes.

I have always been fond of eggplant. At times this member of the nightshade family can seem somewhat intimidating, and I am always surprised when the white crunchy flesh breaks down to a smooth moist consistency at a relatively quick pace. The purple hued orbs are bursting with phytonutrients. Eggplant contain phenolics, which are believed to have antioxidant benefits and may reduce cancer risk and improve memory. These nightshades also contain fiber, which helps satiate and lower cholesterol, and Vitamin C, which boosts the immune system and aids in the absorption of iron.

Eggplant is often seen in Western eyes as a long-time component of Italian cooking. Yet, eggplant is multifaceted, and I look forward to broadening my horizon and utilizing them in less conventional diversified dishes. For now I hope you enjoy my homage to a feisty petite emperor!

Sources

Spread the Joy

Spice Rubbed Wild Salmon Over Buckwheat Soba with Avocado Sauce

The recipe for this pasta dish was given to me by one of my loyal readers (the number of which I can probably count on one hand). It is simple, smooth, and scrumptious, and tastes decadent despite its healthful ingredients. Whipped avocado becomes a creamy and dreamy sauce and was the perfect foundation for my spiced rubbed salmon.

Spiced Rubbed Salmon Over Buckwheat Soba with Avocado Sauce

Recipe emulated from Joy Belamarich

Serves 2

1 Avocado

2 cloves of garlic

1 tbsp olive oil

Juice from ½ a lemon

¼ cup of pasta water

pinch of salt

½ package of buckwheat soba

¼ cup parm

½ tbsp lemon zest

Black pepper

Chili flakes

Cook soba noodles or any long whole-wheat pasta as package indicates. As the pasta cooks, blend avocado, garlic, olive oil, lemon juice, and salt in a blender. Transfer to a serving bowl and mix in pasta water and gently add the cooked soba, insuring adequate sauce distribution. Finish with freshly ground black pepper, lemon zest, parm, and chili flakes. (The soba was a tad sticky, but adding olive oil to the cooking water should help)

1 lb wild salmon filet

½ tbsp paprika

1 tsp cumin

½ tbsp cayenne pepper

1 tbsp onion powder

½ tbsp black pepper
pinch of salt

Canola Spray

Mix spices, salt, and pepper together on a plate.

Clean and thoroughly dry the salmon and coat the top with a layer of the spice blend.

Heat a cast iron pan with canola spray and sear salmon for 5-8 minutes a side depending on thickness of filet and temperature preference (I like my salmon on the medium rare side). Serve on the avocado pasta or on the side.

For my vegetable accompaniment, I roasted some cauliflower with whole cloves of garlic and 1 tbsp of olive oil for 20 minutes. Prior to placing my cauliflower in the serving bowl, I made a mixture from the juice of ½ a lemon, chili flakes, black pepper, and a little parm and tossed in the hot florets.

This protein rich meal was loaded with the bountiful benefits of mono and polyunsaturated fatty acids. The benefits of monounsaturated fat and omega 3 and omega 6 from polyunsaturated fat help reduce total and LDL cholesterol (the bad kind), in particular when substituted for saturated fat in the diet (1). Studies have also demonstrated that MUFA intake decreases the risk for coronary heart disease, increases HDL cholesterol (the good kind), and improves gylcemic control in diabetics (2). Avocado, which is a monounsaturated fat, also contains vitamins E, C, B6, folate, potassium, and soluble fiber, nutrients that aid in vision and are cancer protective.

Salmon is well touted for its omega 3 rich qualities, which are essential for the diet and are needed for brain function and proper growth and development. Salmon is also one of the few foods that contain vitamin D, which promotes calcium absorption, helps maintain adequate calcium and phosphorus levels, as well as reduces inflammation.

In essence this meal was loaded with healthful attributes, it tasted delicious, and was super simple. Thanks for spreading the “Joy”!

I look for inspiration everywhere...so feel free to send me a recipe!

1) Lada A, Rudel L. Dietary monounsaturated versus polyunsaturated fatty acids: which is really better for protection from coronary heart disease? Current opinion in lipidology. 2003;14(1):41-6.

2) Lunn J, Theobald HE. The Health Effects of Dietary Unsaturated Fatty Acids. Nutr Bull 2006;31(3):178-224.

Snowy Morning Breakfast

Pearled Barley, Parm, Black Pepper, Poached Egg

Everything but the.... Tuna Melt

Kitchen sink tuna melt on sprouted grain and seed english muffin, low sodium pickle, and Yerba Matte Tea

For my tuna salad, I usually throw in whatever I can find, sans mayo. Today I had celery, tomatoes, kidney beans, onion, pickled jalapeño, and mustard. I topped it off with some sliced avocado, melted some shredded cheddar and jack cheese under the broiler and I was in business. Most importantly, I used Italian tonno canned in olive oil (which I drained before adding)…it is exceptional quality and really elevates a simple sandwich into something special. 

Egg Mcmuff Muff

Sprouted Grain and Seed English Muffin, Williamsburg Mayo, Egg Over Medium with Cabot Clothbound Cheddar and Chili Flakes 

"Its Turkey Lurkey Time"

Blackened Wild Striped Bass with Kale and Avocado Relish

If you are fully loaded from hitting the stuffing a little hard this year, here is a recipe that is light and filling and will relieve you of any over gorging regrets you might have the day after. Additionally, I’ve demonstrated two super green side dishes that are both filling and tasty and can be served along side your poultry.

Blackened Wild Striped Bass with Kale and Avocado Relish

Blackening seasoning can be purchased or prepared and can be mixed to suit your taste preferences. I combined 1 tsp each of cayenne, paprika, garlic powder, onion powder, thyme, salt, and pepper and coated the top of a cleaned and thoroughly dried filet with the mixture.

I heated a pan with canola spray, and placed the filet skin side up, and pan seared each side for about 2 minutes in order to get a crisp crust. The fish was transferred to a 350 degree oven for around 12 minutes or until the center was opaque. While the fish cooked, the kale was braised in sautéed garlic and 1/2 cup low sodium vegetable stock for 5 minutes and then drained. For the avocado relish, I simply diced the cado and mixed it with lime juice and a little salt. The limey relish cut the spice of the fish and was a lovely contrast.

Brussel Sprouts With Shallots

To get a nice crust and color on the brussel sprouts, I halved them and quickly pan seared the B.S. in a hot pan for about 3 minutes, cut side down. I then transferred the sprouts to a sheet pan and roasted them with sliced shallots and a tbsp of olive oil for 15 minutes or under tender, but slightly firm to the bite. The pan searing before the roasting is an extra step, but it really gave the B.S. a nice crispy slightly smoky outer layer that elevated the little lettuce heads. Although B.S. have a nasty rap, they are always a hit when I bring them to my family’s Thanksgiving (or maybe my family is just being nice). 

Sprouted Lentil and Escarole Salad with Toasted Walnuts

Another lovely and light side idea for your Thanksgiving table is sprouted lentil and escarole salad with toasted walnuts. I used sprouted lentils which only needed to cook for 13 minutes; they were tender and iron loaded. While the lentils quickly cooked, I caramelized some fennel with thyme and garlic and then threw in a chopped head of escarole to wilt. Once the lentils were cooked to my liking (tender with a slight bite), I drained and combined them with the escarole and fennel mixture. I stirred in 1 tbsp of chèvre, which added a deliciously tart and tangy finish, and topped the whole thing with 1/4 cup chopped toasted walnuts.

These recipes contain cruciferous vegetables aka kale and brussel sprouts. These vegetables are nutrient dense and are loaded with fiber, which keep things going and flowing, vitamins, and minerals. Cruciferous veggies are also antioxidants and help prevent free-radicals (harmful cells) from proliferating.  

• Both kale and B.S. contain high levels of Vitamin C, which aids with wound healing and is an important component in maintaining bone and teeth integrity. 
• Kale is an excellent source of Vitamin A, which is beneficial for eye health, and aids in forming and sustaining teeth and skin. 
• Brussel sprouts contain Vitamin E which boosts the immune system and helps form red blood cells. Brussel sprouts also have high levels of folic acid and are loaded with plant healthy omega-3s. 

When making any type of vegetable, be sure to not overcook them since it can leach out most of the nutrients. Additionally, most brussel sprouts get a bad rap for being sulfurous and unappealing, which occurs when they are overcooked. 

Your Thanksgiving doesn’t have to be all about butter landed mash, creamy potato gratin, and cornbread stuffing. It’s easy to integrate nutritious sides that taste good and make you feel good too!

Happy Thanksgiving from The Crunchy Radish and Henry too!

Quick Fix Mexi Night

Sometimes you just can’t help but get those cravings for gooey, cheesy, spicy goodness. Instead of going to the local greasy fryalator restaurant, I opted to make these simple, healthy, and tasty quesadillas that fulfilled my mexi craving. Obviously, to no one’s surprise, I had to take a healthful spin on these quesadillas and chose Ezekiel’s sprouted grain tortillas as my foundation. These tortillas are more substantial than your average white flour variety and offer a more robust flavor while providing essential vitamins, minerals, and fiber which are not always offered in your run of the mill refined form. For the interior, I used canned low sodium fat free vegetarian refried beans and spread the mash down as my base. For my layers, I caramelized some onions, blanched some asparagus, and roasted a poblano pepper. To top it off, I used about a tablespoon and a half of shredded monterey and cheddar cheese per quesadilla and some organic Muier Glen corn and black bean salsa. I placed another tortilla on top and pressed down slightly and baked for 10-15 minutes or until the cheese was gooey. I topped off these fiestas on a plate with some sliced avocado and pickled jalapeño and was in spicy cheesy Mexican heaven. I am sure these quesadillas are an insult to any Mexican quesadilla purest, but these were great, very simple, and up for a variety of interpretations.

Additional fillers:

Sautéed mushrooms

Blanched broccoli

Roasted red peppers

Sundried tomatoes

Black beans

Spinach

“Beans, beans the magical fruit, the more you eat the more you toot!” Well, that being said, beans are not a fruit but are a legume and are considered part of the vegetable and protein family. They definitely do have some magical attributes! Beans are loaded with calcium, protein, iron, folate, and phosphorus. They are a great source of fiber and can get things flowing, hence the lovely rhymes. Depending on the preparation, beans can be fat free and are a great food choice to help fill you up without being calorically dense.

To accompany my quesadillas, I made an uncomplicated smoky and spicy tomato soup that completed my fiesta….all I needed was some chilled Patron with lime and a mariachi.

3 cups diced onions

1 clove garlic diced

1 tablespoon olive oil

2 teaspoons ground cumin

2 teaspoons paprika

1 teaspoon dried oregano

1 quart low sodium vegetable broth

1 28 ounce canned San Marzano diced tomatoes

3 teaspoons minced canned chipotles in adobo with 2 teaspoons of adobo sauce

Optional Garnishes:

Fat free sour cream

Sliced avocado

Shredded cheese

Cilantro

Scallions

Crumbled baked blue corn tortilla chips

Sauté onions in oil until softened, 5 minutes.

Add garlic, cumin, and oregano and stir for 3 minutes.

Add broth, tomatoes, and chipotles, cover and bring to a boil.

Reduce heat and simmer for 30 minutes.

Turn soup off, allow to cool slightly, and blend in either a blender or with an immersion blender.

Serve and garnish

Dipity Dopity Do

In honor of my good friend’s visit, I threw together a little gathering to welcome her home. Having excess time is not something I am familiar with anymore, as the demands of school and my dietetic internship have taken priority of my life. Luckily, I was able to throw together two very simple and nutritious dips to accompany my cheese platter, crudités, and home made pita chips. At the end of the day, all you need is some wine and good company.

Vegetarian Chopped Liver adapted from the Moosewood Cookbook

Who doesn’t love the real thing…well maybe a few people, but as we know it is definitely not the most healthful food to eat despite its deliciousness. This recipe does a decent job at emulating the texture and appearance of chopped liver and, although the taste does not really resemble the creamy indulgence, it  stands its ground as a delicious dip for any occasion.

6 servings

1 Tbs. Vegetable oil

1/2 cup minced onion

1/2 tsp. Salt

1 1/2 cups chopped fresh green beans

2 hardboiled eggs (yokes removed)

1/4 cup chopped walnuts

1 1/2 Tbs. White wine

1 1/2 Tbs vegan mayo

black pepper to taste

Handful of parsley

Sauté onion and salt in oil until onion browns, about 10 minutes. Add chopped green beans and sauté until tender, about another 10 minutes.

Combine all the ingredients, including the onion and beans, in a food processor until well blended.

Top with some chopped walnuts

Oil-Free Hummus

Hummus is always a party pleaser, especially when you make your own. This recipe, which was modified from my buddy Barefoot Contessa, uses no oil, resulting in a lower fat version of everyone’s favorite dip.

Makes 2 cups

2 cups canned chickpeas, drained and liquid reserved

1 1/2 teaspoon of kosher salt

4 garlic cloves, chopped

1/3 cup tahini

6 Tbs lemon juice from 2 lemons

2 Tbs water or reserved chickpea liquid

8 dashes Melinda’s hot sauce

Blend all ingredients in a food processor until smooth

I garnished my hummus with some whole chickpeas for added texture and a few sprinkles of cayenne pepper.

Hummus is a great snack option or sandwich topper, especially this one, that includes minimal excess fat, which usually comes from olive oil. It was creamy, flavorful,  and extremely simple to make. Chickpeas are a legume and are an excellent source of lean protein, iron, calcium, and fiber! The tahini, which is roasted pureed sesame seeds, also has calcium, and mono and polyunsaturated fats (the good fats).

I served both dips with home made whole-wheat pita chips. To make the chips, simply separate the pita into two and cut into triangles. Toss the pita in olive oil, garlic powder, onion powder, rosemary, and pepper. Bake at 350 until crisp, tossing as they cook, about 15-20 minutes. Finish with sea salt.

D, it was so nice seeing you, looking forward to your next trip home!

Breakfast of Champions

Sprouted grain bread, reduced fat organic cream cheese, wild smoked salmon, red onion, scrambled eggs and oscietra caviar

After a refreshing loop around the park, this was a just reward on this fall-like day and a great way to utilize some leftover caviar.

Simple Summer Supper

Heirloom lettuce salad with chickpeas, celery, local cherry tomatoes and white balsamic dressing, fresh New Jersey summer tomato sauce with yellow and red tomatoes, garlic, chili pepper, olive oil, and basil with Ezekiel Sprouted Grain Pasta, toasted sourdough with earth balance spread, diced garlic and basil. Raw cows milk Landoff cheese.

Keeping it simple is sometimes the best…especially when you have a three month pup on your hands! Please welcome the newest member of The Crunchy Radish, Henry Pepper!

Fruitophile's Unite!

Grilled peach and arugula salad with mozzarella cheese, red onion, aged balsamic, olive oil, salt and pepper. 

Grilled summer squash with mint and balsamic vinegar

Fregula with clams

Still dreaming of my Italian getaway, I tried my hand at interpreting a traditional Sardinian dish. Fregula or fregola is a type of Sardinian pasta that is similar to pearled couscous. It is traditionally made with semolina dough that is rolled into little balls and toasted before boiling. The outcome is nutty little morsels that are slightly firm to the bite. We had fregula a few times on our trip and it was always accompanied with shellfish.

For this dish, fennel, onions and garlic were sautéed in a little olive oil. Once the ingredients were translucent, white wine was used to deglaze the pan. Cleaned cockles and diced tomatoes (pulp removed) were added to the pot and allowed to steam. Once the cockles were partly opened, the almost completely cooked fregula was added along with about a 1/2 cup of pasta water. When the cockles were fully opened, the fregula was finished with a little coarse pepper and parsley. Although “sacrilegious”, a sprinkling of Parmesan could have really elevated this light and simple dish.

Summer is a wonderful time to swing by the farmer’s market. It is abundant with summer squash, tree ripe peaches, and the beginnings of succulent summer tomatoes. The market pickins’ were the inspiration for the two accompanying dishes. Three types of summer squash were simply grilled with olive oil, salt and pepper and were then tossed with mint and balsamic vinegar. The simplicity really showcased the freshness of the buttery squash. For the salad, the peaches were lightly grilled and tossed with peppery arugula, creamy fresh mozzarella, red onion, and a simple drizzle of olive oil and aged balsamic. Grilling the peaches really brought out the sweetness and balanced exceptionally with the smooth cheese, spicy greens, and crunchy onion. I am usually not a fruit in salad person, but this dish converted me!

Who does not love a juicy succulent peach or a nectarine in the summer? The kind that you take one bite out of and the juice drizzles down your chin, but you are in such a state of euphoria that you could care less about the sticky sweetness dripping onto your shirt. Not only does summer offer the deliciousness of berries and stone fruit, but also along with the scrumptiousness, there is a plethora of nutritional benefits. Nectarines and peaches contain carotenoids and vitamin C, which promote eye health, immunity, and protection from certain cancers. Blueberries, blackberries and purple plums contain anthocyanins, which give the fruit their hue as well as anti-aging properties, aid with memory, and urinary health.

Fruitophile’s unite and savor summers sustenance! 

Avocado Two Ways

• Ezekiel sprouted grain tortilla with scrambled egg whites, Cabot Clothbound Cheddar, Williamsberg mayo and chili flakes (top)

• Ezekiel sprouted grain tortilla with scrambled eggs, red onion, organic cherry tomatoes, sliced avocado and Melinda's extra hot sauce

Creamy and Dreamy, Not Necessarily a Coronary Bypass

Whole Wheat Orcchiette with Ricotta Walnut Sauce, Broccoli Rabe and Spicy Sausage

Sometimes you just can’t help but get cravings for gooey goodness that usually can only be found in calorically dense, high fat foods. Think again. I emulated this NYTs recipe Pasta with Walnut Sauce and bolstered it up with some spicy casing free, all natural chicken sausage. To slim it down, I used fat free ricotta cheese and to kick it up, I added an extra clove of garlic, chili flakes and freshly ground black pepper.

This pasta was creamy and delicious. The pureed walnut ricotta mixture tasted nutty and decadent and the broccoli rabe added a nice peppery balance to the velvety texture of the sauce.  The use of fat free ricotta not only slimmed down the pasta, but combined with the ground walnuts created a viscous quality that was smoothed out with some pasta water. This dish had a nice balance of polyunsaturated fat from the walnuts, which lowers cholesterol, lean protein and calcium from the fat free ricotta and antioxidant, cancer fighting qualities from the broccoli rabe. Broccoli rabe is actually a member of the turnip or Brassica family and has vitamins A and C, folate, potassium and fiber!

Some people fear cheese for its high caloric and cholesterolly dense content, but at times it is imperative to let yourself indulge and enjoy the deliciousness and sometimes stink of cheese. It is important to keep in mind the key of moderation, as 1 oz (which looks like four dice) of most regular cheeses have 100 calories and 8+ grams of fat. Cholesterol and saturated fat in food have the ability to raise blood cholesterol levels, which can lead to the development of heart disease. There are some good alternative low fat and fat free cheese sources, such as laughing cow light, alpine lace and Jarlsberg lite, but unfortunately at the end of the day nothing really taste the same, so live a little…well just a little, 1 oz every now and then to be precise. 

So Sprouty

In continuing my enjoyment of the sprouted grains, I made a breakfast tortilla. The warmed tortilla was layered with light laughing cow cheese, sautéed kale, an egg and finished with chili flakes….good morning!  

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.