Squaghetti

I am so excited to share this recipe. Although extremely simple, it is booming with flavor and nutrients and provides the diner with a light yet filling and complete meal.

January is a time when a lot of people try and reboot their eating habits and get back on track after overindulging in the preceding months. Spaghetti squash is lighter and crunchier than its brethren winter squashes due to its increased water content, and has the magical ability, once roasted, to be scraped apart into spaghetti-like strands. Most people love pasta, but who enjoys that weighed down lethargy that usually follows a pasta filled meal. Spaghetti squash fills you in a lighter, energy inducing way and is ideal for someone who is aiming for a lower carb meal or has gluten sensitivity.

I'll Be Home For Latkes

The holiday season has fully enveloped us in a milieu of twinkling lights, evergreen, and seasonal foods. For some, this time of year causes us to veer off track with eating healthfully and maintaining routine workouts. Our nights and weekends become packed with holiday parties, family festivities and friendly visitors, but the overabundance of celebratory activities should not invite excuses to lose control of good dietary habits.

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.

Curry Lane and French Fry Dreams

Sweet Curry Roasted Delicata Squash Fries with Curry Mustard Dip

The festive celebrating has continued into January as many of my friends celebrate their birthdays this month…which also means the convivial eating and drinking continues as well. With that in mind, I tried to recreate a light and refreshing salad that I had while on vacation. The salad was called the Simply Grilled and it was from the restaurant Veritas in Vieques. The salad is a variation on a Cobb, but the fresh lightly seasoned fish replaces the greasy fat-laden bacon. To accompany my large salad, I made fries from Delicata Squash. These fries were inspired by a lovely lunch I recently had with a good friend at a vegan restaurant called Peacefood Café on the UWS. We ordered their signature chickpeas fries and were enamored by their deliciousness. The fries were made of blended chickpeas and were bursting with Indian spice. For my variation, I kept it simple and sliced 2 squashes with the skin intact, and seeds removed, into fry-like shapes and coated them with 2 tbsp sweet curry powder, 2 tbsp olive oil, and a sprinkling of salt and pepper. The fries were roasted at 425 degrees for 40 minutes. While the fries roasted, I simply mixed extra strong Dijon mustard with 2 tsp sweet curry powder and chopped cilantro and chives for a tangy curry laced dip. These fries were delicious and hard to put down! Luckily they contained beneficial potassium, which is an essential mineral that aids with normalizing blood pressure. Yellow squash also contains lutein and zeaxanthin, which are vital for maintaining eye health and reducing damage from free radicals.

"The Simply Grilled" Salad (Serves 2)

12 oz Fresh Wild Red Snapper fillets

I box organic romaine hearts chopped

1 roasted red bell pepper chopped

2 sticks celery thinly sliced

¼ red onion thinly sliced

½ avocado diced
1/2 cup chickpeas rinsed

10 cherry tomatoes sliced in half

¼ cup Stilton or Gorgonzola crumbled

Salt and Pepper

Parsley and chives for garnish at your discretion

Anchovy Dressing

6 anchovy fillets

2 tbsp strong Dijon Mustard

2 tbsp red wine vinegar

1/3 cup extra virgin olive oil

Ground black pepper

For the dressing:
Blend anchovies, mustard, and vinegar together in a blender. Slowly stream in olive oil with the motor on and season with pepper.

Wash and thoroughly dry the fish and season lightly with salt and pepper

Heat a pan with canola spray and pan sear each fillet for around 5 minutes a side or until the center is opaque and skin is crisp

Meanwhile, toss together all the salad components and about 2 tbsp of dressing

Serve fish on top of salad, garnish with herbs, and enjoy this light, healthful, and filling salad

Snapper Cobb

I know it is practically sacrilegious to serve cheese with fish in some elite circles, but this combo deliciously breaks the rules. 

Happy Birthday to all you January babies…. I have definitely enjoyed continuing the celebrations!

Not Your Muddah's Casserole

On my most recent venture to the Union Square Farmer’s Market, I found myself constantly fighting to focus on procuring useful ingredients. I get so distracted by the beauty and bounty of fresh produce, that I loose track of what I need to aquire for my next meal. That day was definitely one of those occasions. I arrived home with a plethora of gorgeous fresh and somewhat unique produce and I wanted to delineate a little from my normal grilled corn or zucchini and tomato salad. To step out of my comfort zone, I flipped through my handy Moosewood cookbook and found an intriguing recipe for carrot and mushroom "loaf", which was perfect since I had snagged a bunch of carrots and a bag of cremini mushrooms. I also gathered some sweet potato greens, pimento padrao peppers, and what is a trip to the summer green market without corn, tomatoes and fuzy peaches.

Moosewood calls this dish a loaf, but it is more along the lines of a casserole. The recipe called for superior breadcrumbs and for that I made my own with sprouted grain bread that I toasted and then pulsed in the food processor.

Recipe (with my augmentations): Serves 6 (freezes well and also reheats great! Who doesn’t like leftovers?)

2 cups minced onion

1 tbs. Earth Balance Spread

1 lb mushrooms, chopped

1 1/2 tsp. Salt

1 tsp basil

1 tsp thyme

1 tsp dill

4 cloves garlic, minced

1 1/2 carrots, grated (6 cups)

2 cups superb bread crumbs (made from sprouted grain bread)

1 cup grated cheddar (low fat cheese)

2 eggs, beaten

Black pepper

Black sesame seeds and chopped chives for garnish (up for interpretation)

Preheat oven to 350°

1)    Lightly spray a 9 x 13 inch baking pan with canola oil cooking spray

2)    Sauté onions in melted Earth Balance in a heated pan for about 5 minutes. Add mushrooms, salt, herbs, and garlic and sauté for 10 more minutes.

3)    In a bowl, combine carrots, breadcrumbs, cheese, eggs, and pepper. Add the sautéed mixture and combine well. Spread into the prepared pan and top with sesame seeds (or your desired choice of topping). Cover with foil.

4)    Bake for 30 minutes covered and 15 minutes uncovered.

5)    Finish with chopped chives.

This dish was very filling and tasty…it even looked a lot better than I thought it would. This could easily be a main dish or a side and keeps well. The casserole was a complete meal. It had protein from the cheese, sprouted bread, and eggs, complex carbohydrates from the bread and vegetables from the carrots and mushrooms.

Mushroom are versatile meaty little morsels and are one of the lone plant sources of Vitamin D. They also contain selenium and potassium.

I had never heard of or tried sweet potato greens and was quite intrigued when I came across them. I removed most of the stem and simply sautéed them with garlic and olive oil in order to properly taste the dark greens. They turned out to be pretty "meaty" for greens and were a heavier denser more fragrant version of kale. For the peppers, I simply seared them in a very hot pan with garlic and olive oil until they blackened slightly. Finally, since I couldn't leave the market without corn and tomatoes, I made a simple composed salad with blanched corn, heirloom tomatoes, burpless cucumber, red onion, purple peppers, radishes, basil and a spicy garlic lime dressing (garlic, lime juice, olive oil, Melinda’s hot sauce, cilantro, salt and pepper).  

Au Revior summer…you will be missed! I am hesitantly looking forward to an intense semester and the start of my Dietetic Internship at NYU…. wish me luck!

As a side note…LOOK! I found a guinea pig in Henry’s crate. 

Goodnight Irene

Irene came and went and caused most of us to hibernate in our houses for most of the weekend. To our great disappointment, a member of The Crunchy Radish had their birthday festivities put on hold due to the storm. To make the best of things, we made a birthday dinner with some goods that we loaded up on the day before at the farmers’ market.

Grilled avocado was a unique spin on the traditional avocado and tomato salad. Marinating the avocado in lemon juice and then grilling the halves with a little olive oil for two minutes a side really brought an interesting complexity to the fruit and intensified the flavor. The avocado was layered with red onion, (which was also tossed in lemon juice), heirloom and beefsteak tomatoes, olive oil, some aged balsamic, salt, and pepper.

Usually not a potato person, I couldn't help myself at the farmers’ market. These little nuggets were calling out to me to be simply roasted to the point where their skins were crisp and finished with a garlicky dressing. Potatoes are underrated and do possess some essential nutrients, particularly in their skin. Potatoes are a complex carbohydrate and are naturally low in calories. Potatoes with the skin not only have fiber, but contain B Vitamins, Vitamin C, iron, calcium and potassium.

The petite blue and fingerling potatoes were roasted with rosemary and olive oil and then mixed with a "paste" of roasted garlic, rosemary, cayenne pepper, olive oil, salt, and pepper.

The birthday boy grilled himself up a  New York Strip steak, and we toasted with some bubbly.

For dessert I was able to utilize my bounty of peaches and Italian plums and made a crisp with whole wheat flour, oatmeal, brown sugar, cinnamon, nutmeg, walnuts, currants, and some Earth Balance spread. The crisp wouldn't be complete without some organic vanilla bean ice cream.

We were able to have a pre-birthday celebration the night before at Fedora. We had a lovely meal filled with oysters, chicken liver on toast with pickled onions, sautéed chanterelles with a poached egg, and their take on a surf and turf which consisted of chicken meatballs and scallops. We finished the meal in style with a delicious ice cream sandwich-Van Leeuween ice cream sandwiched between chocolate cookies dipped in chopped peanuts!

Looking forward to continuing the birthday celebration with friends later this week at Roberta's.

Happy Birthday to the biggest Radish Head I know!

Do The Cabbage Patch

On a recent sticky, tumultuously stormy evening, I was feeling like eating something with a spicy Asian flair, but decided against delivery…I always feel terrible for the delivery men when its pouring. So I slipped on my Wellies and braved the monsoon to head to Whole Foods to provision my meal. I am not always particularly enamored by the seafood selection or prices at Whole Foods. On quite a few occasions, I have had to augment my protein due to lack of selection or items being previously frozen. That evening was one of those occasions. I had originally envisioned grilling a steak of bloody red Yellowfin tuna, but compromised with some lovely plump fresh local diver sea scallops. I stuck with my original plan to make a spicy slaw, which would serve as the purple hued bed for the scallops. To start my slaw, I first made the vinaigrette that the slaw would be tossed in.

Vinaigrette:

2 minced cloves of garlic

1 tablespoon minced ginger

4 chopped scallions

1 minced jalapeño (seeds removed)

Juice of 4 limes

1/4 of a cup of chopped cilantro

1 tablespoon toasted black sesame seeds

1/2 tablespoon of ground mustard powder

3/4 cup of low sodium soy sauce

1/3 cup of sesame oil

2 tablespoons white balsamic vinegar

black pepper

(Mix all the ingredients together and allow the flavors to meld. This makes a good amount of dressing and, depending on the amount of slaw that is made, you might have some leftover)

I then made the slaw:

Slaw:

1/4 head of red cabbage thinly sliced

1/4 head of green cabbage thinly sliced

1 red bell pepper thinly sliced              

1 medium sized red onion thinly sliced

1 cup carrots shredded

(Combine all ingredients in a large bowl)

The scallops should be cleaned and patted very dry, lightly salted and peppered.

I opted for grilling the scallops on a cast iron grill pan since I had originally wanted to grill the tuna steak, but pan searing would work just as well. I used an all natural canola oil grilling spray for the pan and grilled the scallops 2 minutes a side. Be sure that the pan is extremely hot-this will allow the scallops to get a lovely crisp brown top. Do not overcook the scallops or they will be very tough.

Once the scallops are almost done, toss enough dressing on the slaw to coat and flavor, but not to saturate. Plate as desired and ENJOY. The sweet, delicate mollusk paired deliciously with the spicy crunchy slaw. Sometimes last minute changes work extremely well.

Scallops are a delicious and delicate lean, low fat, low calorie protein that can be prepared exceptionally fast and with much ease. They are very high in Vitamin B12, selenium and potassium. B12 helps control homocysteine levels in the body, which reduce the risk of osteoporosis, heart disease, and stroke.

Cabbage, which some consider boring, is very versatile and can add a nice crunchy element to salads and sandwiches and is usually the star ingredient of slaws. Cabbage is a great inexpensive vegetable and is a member of the cruciferous family, which also includes broccoli, kale, and bok choy. Cabbage contains Vitamins K and C, fiber, folate and potassium and is believed to have cancer fighting properties.

I guess those cabbage patch kids had the right idea…

Have a lovely weekend Radish Heads! I’ll be in Sag Harbor celebrating my little Grammy’s 88^th birthday with lobster and chocolate cake! Happy Birthday Grams!

Aubergine is that you?

Sauteed Broccoli rabe with slivered garlic and chili flakes

Despite the time consuming steps of this dish, eggplant rollatini provides a just reward for the patient cook. This dish might seem a little on the heavy side for summer, but the local Jersey eggplant was calling my name and I could not resist. Being a purist, I had to make my tomato sauce from scratch, but it you wanted to cut a corner or two, you could use a good quality jarred sauce.

Since the eggplant has a very high moisture content, it needs to be salted and “sit” for an hour. The eggplant should be sliced about 1/3 of an inch thick.  As the eggplant “rests", you will notice moisture collecting on the surface of the eggplant slices. After an hour, wipe the moisture and excess salt off. This process also tenderizes the flesh of the eggplant. While the eggplant “sits”, the sauce can be prepared.

Serves 4 plus leftovers (The sauce only gets better with age)

Sauce:

Olive oil

1 chopped Spanish onion

5 diced cloves of garlic

1 chopped green bell pepper

1 diced jalapeño

1 can San Marzano crushed tomatoes

1 1/2 tbsp tomato paste

1/2 tbsp oregano

2 tbsp torn fresh basil, plus additional for garnish and rolling

salt and pepper

2 medium eggplants sliced (1/3 of an inch thick)

1 thinly sliced fresh mozzarella ball

grated Parmesan cheese

Sauté the garlic and onion in a hot pan with 1 tbsp olive oil. Once slightly colored, add the green bell pepper and jalapeño and allow to cook for around 5 minutes. Add the tomato paste and deglaze the pan, scrapping up any ingredients that have started to stick. Add the San Marzano tomatoes, oregano, basil, and a pinch of salt and a grinding of pepper. Cook at a simmer for at least an hour, allowing the flavors to meld together. For a smoother and more homogeneous texture, use an immersion blender and puree the sauce. You can continue to allow the sauce to cook while you prepare the rest of the dish.

Heat up a grill or grill pan and lightly oil the eggplant. Grill the eggplant slices until they soften, but are still a little firm, about 4 minutes a side. Allow to cool slightly, just enough to be able to handle.

Preheat oven to 400

Lightly oil a roasting pan and ladle enough sauce to cover the bottom of the pan.

To make the rolling a little easier, create little stations with each ingredient. Lay the eggplant flat and pour about a tablespoon of sauce on one third of the eggplant. Top it with a slice of mozzarella, some basil leaves and roll the eggplant into a parcel. Place all the eggplant rolls into the pan, spoon a little additional sauce over each one and finish with some grated parmesan cheese. Bake the rollies for about 10 minutes, or until the cheese is completely melted.

Serve with additional sauce, some freshly torn basil and a little dusting of parmesan cheese.

The eggplant rollatini can be viewed as a healthful version of eggplant parmesan. The elimination of breading and pan frying creates a more low fat dish and by creating parcels with the eggplant, you are bolstering a single eggplant slice instead of having to layer upon layer fried eggplant, cheese, and sauce.

Not only does this dish provide the diner with the benefits of lycopene  that comes from the tomato sauce, but also eggplants have anthocyanins, which generate its purple hue. Anthocyanins reduce the risk for cancer, aid with memory and urinary track health as well as providing anti-aging benefits. Eggplants are an antioxidant and contain fiber and potassium (Bananas are not the only food to posses this nutrient). Potassium is an essential mineral and helps with fluid balance and the maintenance of blood pressure as well as muscle functionality.

A simple sauté of peppery, bittery broccoli rabe with slivered garlic and chili flakes offered an excellent crunch along side the rollatini. 

Eggplant is at its peak from August to October, so enjoy this purple parcel while it is at its best!

Check back soon for the ultimate hiking sandwich! 

Banana Baby

"Ok, I know what you are thinking, what is up with this turd looking thing on a stick?" Well, despite its lack of beauty, this frozen banana coated in dark chocolate and walnuts was an amazing and delicious dessert on a 100 degree day. I had a few too many bananas laying around my apartment, so I did what any logical person would do; peel them, insert a popsicle stick (or chopstick) all the way through, and stick them in the freezer. I got really good quality dark chocolate, melted it over a double boiler, and coated the frozen bananas. (I am not an expert confectioner, so I am sure there are better techniques that would have created a more pleasing appearance.) I then covered the chocolate in chopped walnuts and stuck the banana babies back in the freezer. About an hour later, I was able to enjoy this frozen treat. The creamy cool perfectly ripe banana coated in the crunchy and sweet nutty outer layer was a divine dessert and had health benefits to boot!

• Bananas contain more than just potassium. They also have vitamin C, folate, iron, B6, and copper as well as fiber.
• Dark Chocolate has flavonoids that come from the cocoa bean, which are antioxidants that maintain heart health and healthy blood vessels.
• Walnuts are rich in omega-3 fatty acids and are a polyunsaturated fat, contain antioxidants which reduce cell damage, have fiber and protein.

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. 

Little Sweeties

Lean ground turkey burger studded with Old Chatham Ewe’s blue topped with caramelized onions accompanied by roasted sweet potato fries with garlic and ramps.

  

Most people are accustomed to a starchy side with their dinner and more importantly french fries with their burger. While cutting calories and saturated fat by opting for lean turkey meat, roasted sweet potatoes fries were paired with the burger instead of fried. Ground white meat turkey has a tendency to become dry when cooked, but by mixing it with lean ground dark turkey meat and studding the meat with onions and roquefort style blue cheese, allowed the burger to come out moist and flavorful. Turkey burgers are a quick and healthful meal to make, especially when you are craving something meaty, but want to avoid red meat and saturated fat.

Sweet potatoes are a tasty and nutritious low calorie element to add to a meal, particularly when looking for a starchy, hearty side. Sweet potatoes contain beta carotene, which is the component that gives the tuber its orange hue and gives the sweet, antioxidant properties. Sweet potatoes are an excellent source of vitamin A and also contain vitamin C, folic acid and potassium and have a decent amount of fiber. 

The fries were cut with the skin on, and tossed with a little olive oil, chopped garlic and salt and roasted at 400 F for 40 minutes. Ramps were sautéed with a little olive oil and spooned over the sweet potatoes to add an additional oniony, garlicky component. 

Something this "sweet" can be good for you too!