Beach Retreats and Good Eats

My recent trip to Vieques, which is an island off Puerto Rico, was just what was in order after an intense and grueling few months. The few days that we spent on the island were full of sun drenched hours laying on the pristine and untouched beaches, gazing at multicolored sunsets, devouring Latin flared Caribbean cuisine, becoming entranced by the bioluminescent bay, and of course indulging in a few cocktails.  The food on the island was simple, fresh, and delicious. Many of our meals were enjoyed with the sand between our toes and we had the opportunity to enjoy fresh caught local fish, ceviches, the best rice and beans and sweet plantains I had ever had, and even a Caribbean curry. My fading tan is a reminder that it is time to get back to reality and brace myself for the cold…but I can still imagine the Caribbean heat tickling my face. 

"The Best" rice and beans and sweet plantains along side some conch ceviche

Sol Food's inspired offerings

If you're wondering how Henry enjoyed his retreat in the Catskills....well "the proof is in the pudding"

It's Gumbo Time Y'all

For my spin on the traditional Creole dish gumbo, I concocted a roux made with whole wheat flour and canola oil rather than white flour and butter. A roux is used as a base to thicken sauces and stews and is composed of a fat and flour.  The more you cook a roux, the darker and more nutty and flavorful it becomes. I started with a golden roux for the gumbo and built the dish with a mirepoix, low sodium chicken stock, casing free andouille style chicken sausage, skinless boneless chicken thighs, some additional flavor enhancers, and topped it off with some jumbo shrimp. The other spin I took was an abridged and boosted version of red beans and rice. I used farro and kidney beans and threw in some peas for added contrast. The farro sub provided many more nutrients than traditional white rice and added a little more sophistication.

Gumbo with Red Beans and “Rice”

Adapted from John Besh’s recipe in the Nov. 2011 Food and Wine

Serves 8

½ cup canola oil

½ cup whole-wheat flour

1 large onion finely chopped

1 celery rib, finely chopped

2 green bell peppers, finely chopped

6 garlic cloves, minced

¼ cup tomato paste

2 ½ quarts low sodium chicken broth

¼ cup Worcestershire sauce

1 teaspoon dried oregano

1 teaspoon dried thyme

1 bay leaf

1 ½ pounds casing free all natural andouille chicken sausage

2 ½ pounds skinless boneless chicken thighs

4 tablespoons extra-virgin olive oil

8 jumbo shrimp, cleaned 

Cooked farro

1 can kidney beans, drained and rinsed

1 cup organic frozen peas, defrosted

Toppings

2 scallions, thinly sliced

Pickled jalapeño

Hot sauce

1.     Brown chicken thighs in 2 tbsp olive oil in a large pot. They should not be fully cooked, but nicely colored. Removed from pan and set aside.

2.     Combine oil and flour and cook over moderately high heat, stirring continually until flour mixture is golden and smooth, around 5 minutes.

3.     Mix in onions, garlic, celery, bell peppers, and cook over moderately high heat, stirring frequently for around 10 minutes until vegetables are tender. Stir in tomato paste and cook for a minute. Add stock, Worcestershire sauce, oregano, thyme, and bay leaf. Cut the chicken into cubes and add it back into the pot with the sausage. Simmer for 2 hours; discard the bay leaf, and season with salt and pepper. Throw the shrimp in 3 minutes prior to eating and allow to pinken and curl.

4.     While the gumbo simmers, cook the farro and add the frozen peas into the pot for the last minute to heat. Drain, toss with a little olive oil, salt, and pepper, and combine with kidney beans.

5.     Serve Gumbo along side the red beans and “rice” and garnish as you please.

The roux and sausage added a great smoky component to the gumbo. All of the flavors melded together nicely, and the farro was a delectable nutty and chewy addition to soak up the sauce. I looked over a lot of different variations of gumbo recipes while concocting this dish, and it is apparent that there are a plethora of variations on a common Creole theme.

This dish was nutrient rich and provided a great balance of:

Lean protein from the beans, chicken, and shrimp

Fiber, iron, and complex carbohydrates from the farro, peas, and kidney beans

Monounsaturated fat from the olive oil and canola oil

As usual, the gumbo got better with age and provided plenty of leftovers to fuel me through my rigorous study sessions leading up to finals.

On another note…I just found out I will be completing my internship at New York Methodist Hospital in Park Slope! So excited to be starting my 27 weeks of clinical rotations and be one step closer to becoming an RD!

Happy Eating Radish Heads!

 

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!

"Just Play it Cool, Boy, Real Cool!"

No matter how “cool” you are, there is no denying it is HOT! Remember to keep hydrated, try one of these refreshing dishes, or even indulge in a frozen treat!

Southwest salad with Shrimp

A light and refreshing salad that was perfect for dining during a heat wave.

The shrimp were marinated for 15 minutes in tequila, lime juice, garlic and ginger (you don’t want to over marinate them or the acid will cook the shrimp!). The shrimpies were then quickly seared and tossed with hearts of romaine, corn, avocado, jicama, black beans, radish, and cherry tomatoes for a spin on a southwest salad classic. A simple dressing of lime juice, garlic, cilantro, white wine vinegar and olive oil completed this refreshing meal. This healthful and filling salad paired perfectly with ice cold corona light and/or minerally Muscadet. 

Wild red snapper ceviche

Wild red snapper marinated for 15 minutes in lime juice, jalapeño, garlic, ginger, orange juice, cilantro, celery, and red onion.

Stay cool Radish Head’s and have a great weekend! 

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! 

You're such a Locavore

Locavorism is not a novelty in Italy; it is a way of life. The trend of eating local and from farm to table became increasingly popular in the last few years, but in most places throughout Italy, if it isn’t in season, you’re not going to get it. On our most recent adventure to Sardinia, we found that a lot of restaurants only served a few items which were freshly caught hours before or arrived in wooden crates from nearby farms. A few times we ignorantly tried to order off the menu and were briskly informed that it was not in season or not today’s catch, but we were happily rewarded with fresh, succulent, and flavorful finned and shelled critters from the sea.

A predominant theme was the simplicity in the cuisine, and the integrity with which the chefs prepared the seafood. Most fish and seafood were simply grilled or if tossed with fresh pasta, swam gently in a light garlicky oil, or with diced sautéed tomatoes. Nothing was overtly complex, and the gifts of the sea were showcased in their purest and most delicious forms.

Picnics are always a must on our trips and we always find a way to seek out the markets and local specialty stores in order to properly provision. We were also able to sample some incredible sheep’s milk cheeses, charcuterie, olives, juicy and delectably fresh produce; and what’s a picnic without an incredible view.

Check back soon for inspired dishes and nutrition tips from our Mediterranean expedition. 

Refreshing and Raw

Scallop Crudo with Jalapeno Slivers and Lemon Oil

Sauteed Bok Choy with Ginger, Garlic and Sesame Soy

Seared Ahi Tuna and Avocado Salad with Sesame Lime Dressing

Last week left New Yorkers feeling sticky, stinky and stuck in thick hot air that coated the city streets and engulfed transit tunnels. Besides from sipping ice cold Pinot Blanc and slurping chilled oysters, I composed a cold raw scallop crudo and lightly seared ahi tuna for a zesty salad in order to cool off and keep the stove use to a minimum.

The scallop crudo was super simple. The scallops were slivered and returned to the fridge to stay extra cool, while the jalapeño was thinly sliced. For the refreshing final touch, lemon juice and a little olive oil, sea salt and pepper were mixed together and spooned over the crudo, for a simple succulent dish.

The bok choy was sautéed with canola oil, garlic and ginger and was finished with a little low sodium soy sauce.

The refreshing and simple seared tuna salad was emulated from a Barefoot Contessa recipe that appears in her book Barefoot Contessa at Home. My dear friend Jeanette first made this salad for the two of us for a summer picnic in the park years ago and the balance of zesty lime juice, smooth avocado and crunchy sesame seeds have stayed with me since. The dressing was made from the juice of two limes, low sodium soy sauce, toasted sesame seeds, scallions, ginger, Melinda’s extra hot sauce and a touch of sesame oil. This dressing lends itself well to augmentation depending on palate preference. To make the salad go a little further (the original is simply avocado, red onion and tuna) I added mixed greens, endive and thinly sliced celery for added crunch.  After a quick sear, I let the tuna cool, cubed the meat and tossed it with largely diced avocado and some of the dressing to insure adequate flavor distribution prior to adding it to the greens. This salad was light, tart and filling. It required extremely minimal use of the stove and was a quick refresher on a hot summery night.

Whether nutritionally savvy or not, most people are aware of the sodium epidemic that has infiltrated our restaurants, grocery stores and palates. Why so much concern over salt that the Mayor and government offices are actively involved? High intake of sodium is associated with high blood pressure, which puts people at risk for heart disease, stroke, certain cancers, and kidney disease. Depending on ones health status, the recommendation of sodium intake is between 1,500 and 2,300mg; most people are consuming between 3,000 and 6,000mg per day.  1/4 teaspoon of iodized salt contains about 590mg of sodium, so it is extremely simple to overdo intake.

Highly addicted to saltiness? Salt preference is an acquired taste and by slowly reducing intake, your desire should diminish. Sea salt and kosher salt are good alternatives to regular table salt. They are generally lower in sodium, sea salt is higher in minerals and since the grain is courser, it is easier to use less of. As noted, when using soy sauce always opt for the low sodium version, but even the low sodium version has a lot of sodium per mg, around 600mg per tbsp! So be light handed when using it for flavor or for dipping your sushi. As a way to wean off the salt when cooking, try integrating more seasonings, spices and herbs to supplement the flavor obtained from salt. 

Dear Asparagus, why do you make my pee smell?

Many people have pondered about the odor that arises post consumption of a spring meal composed of farm fresh asparagus. Sometimes even a few crunchy spears will cause the sulfurous smell to permeate your nostrils. Although debatable, most science blames the aroma on a sulfur compound in the asparagus called mercaptan. Believe it or not mercaptan is also found in skunk secretion, rotten eggs, garlic and onions. The smell that develops is due to the breakdown of this compound during digestion. Some fortuitous folks lack the enzyme to digest mercaptan and therefore do not have the stinky side effects. Despite the aftermath, asparagus has a bounty of benefits besides being versatile and delicious.  Asparagus has a nice balance of carbohydrates, fiber and protein. The green spears also have vitamins A and C, folate and lutein, which is beneficial for eye health.

For my farmer’s market fresh asparagus, I simply roasted the trimmed spears with a little olive oil, chopped garlic and parsley for 8-10 minutes at 350.

As the main event of the evening, a cioppino was prepared. Cioppino is a seafood stew that originated in San Francisco and is traditionally made from the catch of the day, therefore the ingredients are up for interpretation. For this cioppino, hake, a sweet, semi-meaty white fish was used as well as wild sea scallops, muscles, clams and shrimp.

Fennel, onion and garlic were first sautéed in olive oil. Red wine was then added to deglaze. After it reduced, a can of San Marzano diced tomatoes and 1/2 cup of fish stock were added and brought to a boil. After about 10 minutes, the pot was removed from the heat and allowed to cool slightly and then blended with an immersion blender. Once thinly pureed, the stew was brought back to a simmer. The hake and sea scallops were salt and peppered and quickly pan seared. While searing, the rest of the shellfish were added to the stew and cooked until the shells opened, 5-10 minutes. Everything was plated together and chopped basil and parsley were added to the finished product. Toasted slices of Grandaisy whole wheat baguette smothered with roasted garlic were placed along side for dipping.

This cioppino was very simple, extremely flavorful and delicious and encapsulated the essence of the sea. This dish was low in fat, contained fiber, lycopene and the crustaceans, mollusks and fish provided lean protein. The total cooking time was around an hour. 

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. 

Feeling Crabby?

                                                                   Southwest Style Crab Cake

Jumbo lump crabmeat with corn, red bell pepper, onion, garlic, chickpea flour over a roasted red pepper chipotle sauce.  

                                                  Sashimi grade Ahi tuna ceviche
Diced tuna with avocado, mango, cucumber, serrano chilies and a cilantro, lemon, lime, orange, ginger mojo. Multigrain flax chip. 

Fra Diavolo and Lycopene!

Succulent, spicy and simple, this shrimp dish is composed of caramelized onions, garlic, serrano pepper, toasted cayenne and oregano, caramelized tomato paste, North Fork Pinot Blanc, San Marzano tomatoes and jumbo shrimp

Toasting the spices releases the essential flavors and natural oils.

San Marzano tomatoes are extremely flavorful, juicy and delicious and the only type of canned tomato to consider when making a sauce.

The canned tomatoes in this recipe not only offer incredible flavor, but tomatoes contain a very functional component, lycopene. Lycopene is a photochemical, which means it is a substance in the plant that acts as a natural defense and helps reduce risk of diseases. Lycopene preserves bone health, reduces the risk of prostate cancer and heart disease. Lycopene is more readily available when cooked and eaten with fat, such as olive oil. Tomato based sauces that are made with vegetable oil and/or have the addition of a little cheese are an excellent way to ensure your consumption of lycopene.

These meaty shrimp were extremely simple to make, but are high is cholesterol, so should be eaten in moderation. There are benefits to eating these pink crustaceans; they are a good source of protein, are low in saturated fat and contain iron, niacin, zinc, phosphorous, selenium and vitamin B12. 

So throw some shrimp......in the tomato sauce! 

LBK Fish Taco

While visiting family on the serene and tranquil Long Boat Key, the abundance of local, fresh, gulf seafood immediately spelled out fish tacos!

Spice rubbed Mahi Mahi, black bean mango salsa, toasted whole wheat tortilla, avocado.