Little Baby Lettuce Head

Chickpea vindaloo dusted Rainbow Trout over sauteed spinach and blistered cherry tomatoes with fresh tarragon

Chickpea flour, which is stone ground chickpeas, is a great alternative to regular flour especially for someone who is gluten intolerant. The flour added a nice rich and nutty quality which created a lovely crusty layer when dusted over the trout. It also added fiber and protein to this simple fish. 

"Look Ma, I baked!"

                 Whole wheat carrot cake muffins with raisins, walnuts, spices and raw brown sugar.

I have never been a fan of baking. Mainly because to make a baked good truly taste delicious, you need all those “goodies” that I try and avoid or find alternatives for. To make these muffins I followed a recipe from the New York Times and augmented a few things. These muffins did not contain much sugar, nor did they contain white flour or butter. They did have low fat buttermilk (which has no butter, is low in fat and is a good source or probiotics), canola oil and two eggs. Needless to say, the outcome was a little disappointing and could have used the addition of all-natural pineapple juice plus chunks of pineapple for added moistness and sweetness. The muffins did taste good toasted and dressed up with some laughing cow light spread, which emulated cream cheese frosting! 

Most people are aware of the benefits of carrots and associate the benefits of beta-carotene with eye health. Beta-carotene, which is an orange pigment, is a precursor to Vitamin A and is made by plants. Because it gets stored in fat just beneath the skin, eating excessive amounts of carrots, sweet potatoes, pumpkins or cantaloupe can impart a lovely sallow yellow color to your skin. Vitamin A plays a critical role in optimal health. Its versatility ranges from its role in vision, immunity, protein synthesis, cell growth and reproduction. A common symptom of vitamin A deficiency is night blindness, which is the lag in time it takes your vision to recover after being exposed to a bright light in a dark setting.

Beta-carotene is an antioxidant and may protect you from certain cancers and heart disease. This crunchy root vegetable can impart external benefits as well, and supports healthy skin, hair and nails.

And that’s what’s up doc. 

Hello

Multigrain flax waffle, freshly ground raw almond butter, banana, touch of grade A dark amber pure maple syrup and ginger kombucha. 

Did Someone Say Larb Gai?

                                       

                                                  An interpretation of a traditional Thai dish

DiPaola free-range, antibiotic free, 96% fat free, casing free turkey sausage (the turkey wasn't free), lemongrass, scallion, red pepper, cilantro, jalapeno with a ginger garlic sesame soy sauce.  Accompaniments: Boston lettuce, mint, jalapeno and lime.

Larb gai is an extremely simple and extraordinarily flavorful lean dish. This satisfying meal is crunchy, spicy and satiating. I have always been partial to the addition of spice to my food and capsaicin, which is the component in peppers which contains the heat, may also be beneficial to ones health. Capsaicin has anti-inflammatory benefits and is a phytochemical. A phytochemical is the active compound of a plant, which is thought to give the consumer protection from free radicals (harmful molecules). The fiery power of capsaicin helps control blood clotting and acts as a blood thinner which may aid in the reduction in risk of blood clots and artery disease. Capsaicin is also beneficial for digestion and can help fight bacteria in the stomach and prevent “poo stew”.

Hot peppers have the highest amount of capsaicin but sweet, green, yellow and red bell peppers all contain this powerful component. So if your food needs a pick me up, put some peppers in the pot! 

Egg white scramble with jarlsberg lite and chili flakes. Toasted Amy's peasant bread with "williamsburg mayo". 

Earth Babies

On a recent trip to the farmers market, I picked up a few items that made delicious and satisfying sides. Mushrooms are hearty, meaty and earthy and can serve as a fulfilling addition to a meal.  For this side dish I sautéed oyster, hen of the woods, crimini and king oyster mushrooms with garlic and canola spread. A simple sauté brings life to these woody morsels. Fungi are one of the few food sources that naturally contain vitamin D, aside from fatty fish, liver, eggs and fish liver oil. Vitamin D is essential for the maintenance of calcium and phosphorus in the body, which aids in bone and teeth health. Vitamin D is also required for cell growth and boosts the immune system. Inadequate consumption and absorption of vitamin D can lead to the softening of bones, bone loss and the development of osteopenia and osteoporosis.

As an additional side, I made legumes! Heirloom pinto beans with roasted garlic, roasted poblano pepper and finished it with scallions. If your prone to a gassy aftermath, replace the soaking water with fresh water when cooking. Beans are a great source of dietary fiber and are an economical protein. 

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! 

Good Morning

Kale, Kefir and ...... Couscous

This tabouli was inspired by a dish that I had out last week with a dear friend. Whether it was the great company, the candlelight or the Cote de Rhone, the delicate balance of smooth butternut squash, slightly crunchy kale and bulgur wheat was lovely and I knew I had to emulate it at home. In my version I did a blend of whole wheat couscous and bulgur wheat cooked in low sodium vegetable broth, added chickpeas and finished it with with grated parmesan.

 Kale is one of my all time favorite greens. It holds up incredibly well, is hearty, filling and can be prepared in a diverse amount of ways. Kale is also incredibly nutritious and is a wonderful source of vitamins K, A and C, dietary fiber and calcium. Kale is also anti-inflammatory and an an antioxidant, which means it helps fight off chronic disease and cancer. So get your Kale on!

To accompany my tabouli I made roasted beets with arugula, toasted sunflower seeds and finished it with some horseradish "cream". To make a creamy dressing, I used kefir, a fermented yogurt that is full of probiotics. Fat free kefir is a nice substitution for full or partial fat dairy products, since it has a creamy consistency, but the tartness of yogurt. Probiotics are beneficial bacteria that improve gastrointestinal health and may aid in calcium absorption. Kefir is also a good source of protein, vitamins D and K and calcium. 

To Yolk or Not to Yolk...

As an individual who is passionate about nutrition and health, it has become second nature to primarily make egg whites and order them when I eat out. Why has the yolk gotten such a bad rap? Egg yolks are primarily associated with the amount of cholesterol they contain, which is around 217mg. Those who have high cholesterol or are at risk for heart disease should avoid these golden orbs.  Others might choose to avoid these meaty morsels in order to limit the amount of fat and calories they consume.

One egg white alone contains only 17 calories, compared to a whole egg which contains 77 calories. Egg whites contain trace amounts of fat compared to the 4g to 5g of fat from a yolk. The yolk of an egg does have a great deal of benefits that you can not obtain from simply eating the whites. The yolk of an egg contains a significant amount more phosphorous, which is beneficial for bone and teeth health as well as muscle function. The yolk also contains an increased amount of calcium, which is also important for the formation and maintenance of bones and teeth as well as the function of muscles, enzymes and hormones. The fat soluble vitamins A, D, E, and K are contained in the yolk as well as essential fatty acids. Therefore by slipping the yolk in the trash, you are tossing out some important vitamins, minerals and fatty acids.

There is an evident amount of pros and cons for the consumption of the yolk and ultimately that choice should be made based on diet and health status.




*all egg yolks were properly disposed of at the end of the photo shoot.

Sunday Morning Quesadilla

With limited options in my refrigerator and a growling stomach, I had to get creative with what I had on hand.

Whole wheat tortilla with jalapeno gouda, jarlsberg lite, jonagold apple, horseradish, dijon mustard.

Egg white scramble, spinach, jarlsberg lite, shallot pepper with a multigrain waffle, mixed berries and grade A dark amber pure maple syrup.

Inspired by a New York Times article on rice.

Black Japonica rice with garlic, ginger, black sesame seed marinated tofu, edamame, red bell pepper and soy ginger dressing.

The black rice adds a beautiful contrast with the vibrant green of the edamame. It also gives the dish a nutty earthy quality that pairs well the the black sesame seeds and sesame oil. This dish is layered with protein from the edmame and tofu, and has vitamin E and Iron from the sesame seeds and sesame oil. Ginger also provides powerful antioxidant and anti-inflammatory properties.

This dish is lovely warm or cool and can be easily transported for lunch.

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.