Lil Poppers

I first came upon chickpea poppers, as I fondly like to call them, in a Canyon Ranch cookbook while searching out healthy snacks to serve at a party. Many many variations later, I have kept them in rotation for parties or solo dining. The lifespan of the little poppers is short, but they can be revived when thrown into the oven and re-heated for 5 minutes. What makes the poppers so great is that they are able to scratch that crunchy, salty, itch which creeps over you during cocktails. They can also serve as a salad flavor booster, standing in for calorically dense croutons.

Get Nutty

Who doesn’t love those peanutty, spicy cold noodles from Chinese take-out? Well, more often than not you're not just getting a quick meal, you're getting tons of calories, fat, and additives that come with processed peanut butter and excessive amounts of peanut oil which are likely added to those "to go" noodles. Don’t let that get you down. I whipped up a delicious and nutritious version that is bolstered with nutrients and protein and will take you less time to make and eat than it would for your local MSG haunt to ring your bell.

One again, I utilized the inspiring 101cookbooks as my foundation for this recipe and, as usual it did not fail me.  

Take-Out Style Cold Noodles

Serves 3-4

4 oz of buckwheat soba (1/2 package)

1 bunch of asparagus, ends trimmed, cut into 1/2- inch pieces

Sauce:

¼ cup freshly ground peanut butter

2 tbsp brown rice vinegar

1 garlic clove, minced

1 tbsp sesame oil

Crushed red pepper flakes (I like it spicy so I usually sprinkle a lot)

Pinch of salt

2 tbsp-1/4 cup hot water

Toppings:

6 oz firm tofu, cubed

4 scallions, thinly sliced

¼ cup dry roasted salted peanuts

¼ cup shredded carrots

¼ cup thinly sliced cucumber

1 tbsp roughly chopped cilantro

Sprinkling of black sesame seeds

Bring a large pot of water to a boil and add the soba noodles. Follow the cooking instructions. For the last two minutes of cooking, add the asparagus. Drain and arrest the cooking with a rinse of cold water. Set aside.

To make the sauce, mix the peanut butter, rice vinegar, garlic, sesame oil, red pepper flakes, and salt in a bowl.  Slowly mix in the hot water in order to achieve the desired consistency. I like it slightly chunky, but a thinner sauce will incorporate more easily with the noodles. Taste and adjust the seasonings if necessary.

Put a little sauce at the bottom of your serving bowl and poor in the noodles and asparagus.  Add most of your toppings, saving a little of each for garnish, and add a generous splash of sauce. Toss and add more sauce until the noodles are dressed to your preference. Finish with your garnishes and enjoy!

The power of the peanut!

Peanuts are a good source of plant-based protein and also have beneficial omega-3 and monounsaturated fat that improve heart health. These nutty little morsels also include our good friend fiber to help satiate, lower cholesterol, and improve digestion. Peanuts are also packed with coenzyme Q10, which is essential for a multitude of bodily functions, muscle integrity, and helps lower blood pressure.  Vitamin E, folate, iron, and zinc are also found in this little legume, which makes peanuts worth going nutty over. But, with all sources of fat, good or bad, be mindful to not go too nutty for peanuts since the ideal serving of 1 oz (a handful) contains 180 calories. Additionally, be sure to opt for raw or dry roasted nuts instead of oil roasted in order to lower the fat content. Also try to make your own mix of salted and unsalted nuts to help control your sodium intake.

With my clinical rotations well underway, I have really needed to find meals that are effortless, nutritious, and delicious. This protein packed dish hit the spot and satisfied my desire to order take-out - now that’s something to go nutty for!  

For additional nutritional info about asparagus click here

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.

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

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!

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.

Easy Peasy Pesto

Buckwheat pasta with spinach basil pesto, oven roasted tomatoes, broccoli and peas

Gazpacho

After consulting with the family chef about proper tomato usage for this summery soup, San Marzano puree was used over fresh tomatoes or tomato juice. Unless the tomatoes are extremely ripe, high quality canned is recommended. At first, I felt like I was cheating, since this soup was intended to encapsulate summer, but once chilled, the gazpacho was the pure essence of tomatoey, cucumbery, and garlicky peppery goodness.

Besides swapping the tomato juice for canned, I relied on my trusty Moosewood Cookbook for guidance for the Gazpacho. A cucumber, red bell pepper, small yellow onion, garlic, parsley, scallions, lemon and lime juice, basil, cumin, and cayenne pepper were gently pureed with the tomatoes, white vinegar, olive oil, salt and pepper and chilled.

For a spin on another summery favorite, I pulverized a box of organic spinach, basil, parsley, four garlic cloves, two tablespoons toasted walnuts and a little drizzling of olive oil to create a pesto. I found that spinach has a high level of water content, so you really only need a little olive oil to meld the sauce together. I mixed in parmesan cheese, salt and pepper to finish. To bolster up the buckwheat pasta, I added roasted cherry tomatoes and organic broccoli and peas (both frozen). The cherry tomatoes were oven roasted with oregano, basil, canola oil, garlic and onion powder, salt and pepper. This created a nice slightly charred and sweet tomato that burst with flavor.

The buckwheat pasta not only had a lovely hue, but also added a nutty quality and provided added fiber. The pasta was also loaded with vegetables from the spinach; which is packed with folate, beta-carotene, vitamin K, fiber, magnesium and calcium, the broccoli; which also has beta-carotene, fiber and calcium, along with iron and vitamins A, C and D, and peas, which are a good source of protein. Walnuts provided omega-3 and antioxidants.

This was a lovely summery meal that left plenty of leftovers…. too bad my fridge is broken.

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. 

Taco Night

Blackened Grouper with sprouted grain tortilla, black bean mango salsa, avocado salad and traditional garnishes.

                                                                              

After a lovely dinner out with friends at Cascabel Taqueria that was margarita and guacamole fueled, I was inspired to create a healthful version of fish tacos. I love fish tacos! They are not only easy and healthful, but the interpretations are limitless. For the blackening seasoning I used cayenne, garlic powder, cumin, coriander, ground mustard, onion powder, oregano, salt and pepper. The seasoning is up for adaptation and depends on your palate preference. The first time fish tacos appeared on TCR, mahi mahi was used. Mahi mahi is more dense and flavorful than grouper. Grouper is a mild, moist, semi flaky fish, which lent itself well to being wrapped in a sprouted grain blanket and layered with corn salsa, radish and cilantro. A last minute addition of lime adds a great zest and freshness to the taco.

When making the painstakingly challenging decision of what vessel to nestle your flaky flavorful formally finned friend into, it is important to look carefully at the ingredients in tortillas and bread products. A lot of tortillas have preservatives and additives that although allow the product to last longer, don’t do you any benefit. Whole grain products are always best, as they contain all the nutrients from the wheat and are not as processed as white. Folate, which helps form red blood cells and protects against birth defects; iron, which transports oxygen in the blood and magnesium, which is essential for building bones, and selenium which promotes a healthy immune system, are commonly found nutrients in whole grains. Additionally, whole wheat products contain beneficial dietary fiber, are more filling and do not spike blood levels as drastically as white flour products. Whole grains also reduce the risk of chronic disease. Sugar is also added to a lot of bread and tortillas, so if you are cautious about your sugar intake, it is important to look for products that use honey or agave or no sweetener.

For these fish tacos, I opted for one of my favorite brands of grain products, Food For Life: Ezekiel 4:9. This company makes amazing cereals and really delicious tortillas, which are all sprouted, which means the living ingredients are put into water to sprout and then baked at a low temperature to maintain their protein rich integrity. These organic tortillas  contain no flour and are a mixture of grains and legumes to create a complete protein that contains a bounty of vitamins and minerals and fiber with no added fat. Although these tortillas sound extremely pious, they tasted nutty and wholesome and were a great complement to the smooth and flaky fish, the crunchy and spicy salsa and the creamy guacamole….traditional whole wheat tortillas will work just as well. 

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.