Peppurito

Of the top five nutrition related questions that I am asked, how to get more fiber usually tops the list. I've discussed fiber in the past here, but when a good friend asked for some meal plans and recipes, I decided to revamp a classic dish. I merged chili rellenos and stuffed peppers and upped the anti-oxidant quota by adding immune boosting turmeric to this fiber rich meal.  

For this dish, I started with dried black turtle beans. You can certainly substitute canned if you are short on time, yet the total nutrient and flavor profile of utilizing dried beans is greatly heightened. Additionally, the amount of control over taste and texture is optimized, not to mention reducing the dish’s overall cost. I mixed the quinoa with lacinato kale, but any variety of kale would work too.

The Morning After...

Using some of the remaining pesto, I added a tablespoon or so to a few eggs to scramble up with some thyme sautéed mushrooms...it was divine. I enjoy my green fix any time of day.

Memoirs of a Kale Addict

Mentioned time and time again, kale is a powerhouse green with much versatility. In the warmer months, I have become quite partial to ripping up the leaves and massaging them with lemon juice, salt, and olive oil to prepare them for an avocado-laced salad. A friend of mine told me some time ago that she loves shredding the leaves into fettuccine-like strands, allowing the nutrient dense greens to serve as a foundation for her homemade meatballs and “gravy”.

Dine Out Downtown Now... Make This Later

Sesame Soy Wild Striped Bass Over Brown Fried Rice

In the wake of Sandy, it finally paid to live uptown on the not so hip Upper West Side. We were fortunately spared from any harm, but it is truly devastating to see what happened to this much beloved city and the surrounding areas. It is also truly awe-inspiring to see the resilience, devotion, and compassion that New Yorkers have shown for one another.

As a former waitress, I felt a deep empathy for the downtown restaurant industry and the thousands of dollars in losses that the front and back of house lost. So to do my part, I recently ate downtown and will continue to support those restaurants and businesses affected by this terrible disaster.

I was reminded recently that TCR was seriously lacking and was in dire need of a new post (thanks KME), so to relate back to my focus of nutrition and healthful cooking, I’ll reflect on my recent delicious downtown dining experience.

I am a self-proclaimed fried rice freak and, on my recent visit to the restaurant RedFarm, I was reminded of my affinity for this not so healthy dish. It is highly unlikely that you will find healthful fried rice while dining out. Most are laden with oil, sky-high amounts of sodium, some possible traces of MSG, white rice, and fatty cuts of meat. Sorry to be a Debbie downer but, on the upside, it is tremendously easy to make a healthful kicked up version of this typically greasy treat.

Green Ginger Fried Rice

Adapted from Moosewood Restaurant Simple Suppers

Serves 4

2 Cups Cooked Brown Rice

3 Tablespoons Canola Oil

Chili Paste (taste preference)

2 garlic cloves, minced

1 tablespoon ginger, minced

1 carrot, diced

½ white onion, diced

4 eggs, beaten

1 bunch kale, veins removed, leaves chopped

4 cups spinach, chopped

1 bunch scallion, chopped

½ cup frozen peas

½ cup frozen corn

1 tablespoon low sodium soy sauce

Splash of sesame oil

Ideally you want to prepare this dish in a wok but, alas, I have yet to add one to my cooking arsenal so I used my Le Creuset. Any large skillet could work. Also, it is imperative that everything is prepped before you start cooking, including the beaten egg. The cooking time is relatively fast, so you want everything within reach.

In a warm “cooking vessel” over medium high heat, add 1 ½ tbsp of oil, add the chili paste according to taste preference and ½ the garlic and ½ the ginger. Allow to cook together, encouraging the chili to “toast” slightly. Pour the eggs into the oil and cook, scraping the cooked portions into the center and allowing the liquid egg to spread out evenly. Ideally you want a thin layer of cooked egg. Cut the egg into small pieces and transfer to a bowl.

Wipe the pan; add the rest of the oil, some more chili paste, and carrots. Allow to soften slightly. Add the onion, garlic, ginger and sauté for a few minutes. For this dish, I like the onion with a slight bite, but it’s totally up to you. Add the kale and spinach and, once they both begin to wilt, add the peas and corn. Stir-fry for a minute and add the rice and most of the scallions. Once all the ingredients are hot, stir in the soy sauce, sesame oil and egg. Garnish with additional scallions. I felt ambitious and marinated wild striped bass in garlic, ginger, soy sauce, sesame oil, brown rice vinegar, and cilantro. I gave it a quick sear and put it over the rice, but the rice can certainly be a dish on its own.

  

This kicked up fried rice puts the emphasis on the vegetables as apposed to the rice, but still provides that garlicky, slightly salty, eggy dish. Brown rice provides complex carbohydrates and digests slower than their white counterpart, which inhibits those hunger pains that usually strike soon after a Chinese food bender. The brown rice also has dietary fiber and iron.  Added veggies and egg make this dish nutritionally diverse and provides protein and a multitude of essential vitamins and minerals ranging from A, D, E, K, C and calcium.  So next time you contemplate calling for take-out, consider this simple, and nutritious alternative. Your body will thank you. 

So I Broke My Elbow....

So I broke my elbow…. put your microscopic violin away. Whenever I get sick or injured, which luckily does not happen often, I always look for nutritive solutions which can assist in my recovery. To make light of an annoying aliment, I utilized the opportunity to take an expansive view of my diet and see if I am lacking in certain nutrients that could aid in recovery. With broken bones and damaged ligaments, I immediately thought about calcium, phosphorus, Vitamin D and protein as well as anti-inflammatory agents to further assist with healing.

Calcium, Phosphorus, and Vitamin D are essential for making bones strong and healthy. Common sources of calcium and phosphorous include milk, yogurt and cheese, additionally, calcium can also be found in salmon and sardines (especially if the bones are consumed), almonds, and dark leafy greens (kale, turnip greens, spinach and collards). Calcium is also fortified in orange juice, many cereals, tofu, and plant-based milks.

Phosphorus is a major component in bone mineralization and can be found in whole grains, certain vegetables (broccoli, mushrooms, pumpkin, and corn to name a few), legumes, and chocolate. 

Calcium, phosphorus, and Vitamin D work together to allow for the most advantageous absorption. Vitamin D can be obtained from the sun’s rays, supplements, and food. Food sources of Vitamin D are limited but can be found in egg yolks, fatty fish, oysters, fortified milk and bread. According to the Academy of Nutrition and Dietetics, men and woman should consume 1000 mg of Calcium a day and 600-800 IU of Vitamin D daily; these amounts increase after age 50. 

Vitamin C is an important anti-inflammatory agent that boosts the immune system as well and encourages bone growth, muscle and cartilage development. Vitamin C is found in most fruits and vegetables.

To try and eat the most “healing” foods which provide my body with the essentials necessary to foster a speedy recovery, I dabbled in some roasted organic chicken, plenty of Siggi’s yogurt, eggs, upped my intake of orange carrot juice, and made sure that I had an array of whole grains and satisfying dark, leafy greens.

If you are dealing with an aliment or just want some recipe ideas to increase your vitamin C, D, phosphorus and calcium intake, here is what I made recently (with some major help from my buddy). I hope you get inspired!

Roasted butternut squash topped with toasted pumpkin seeds, pomegranate seeds, and shaved parm

Butternut squash is not only one of my favorite squashes it is loaded with beta-carotene, fiber, vitamin C and calcium! This was a delicious Fall-appropriate dish that was bursting with color and flavor. Cubed butternut squash was tossed with canola oil and roasted for 30-40 minutes. Once tender and slightly caramelized, I topped the squash with shaved parm, toasted pepitas, pomegranate seeds, and finished with aged balsamic.

Wheat berries with organic rosemary roasted shiitakes, and dino kale (lacinato kale)

Wheat berries are phosphorus rich, the mushrooms contain potassium and the kale is dense in calcium, vitamins A, K and C. This was a really earthy dish. I cooked the wheat berries in low-sodium vegetable stock for added flavor and braised the kale in stock as well. The mushrooms were roasted with rosemary and olive oil for 30 minutes and then mixed together with the kale and wheat berries.

The cool lime dip was a nice contrast for the spiced carrots which are beta-carotene rich and a nice alternative to a starchy side.

Moroccan spiced organic purple carrot fries with lime coriander dip

1-bunch carrots
1-tablespoon canola oil (eyeball depending on the amount of carrots you have)
2-tsp Moroccan spice blend (chili powder, turmeric, garlic powder, salt, cumin, black pepper, chili flakes, oregano, onion powder, and coriander)

Lime Coriander Dip

¼ cup fat free plain Greek yogurt, vegenasie, or mindful mayo

Juice of ½ a lime

1 tsp coriander

Preheat oven to 375° F

Cut carrot into sticks

In a bowl coat carrots with canola oil and spice blend

Transfer to a roasting pan and spread out evenly

Roast for 20-30 minutes until tender and slightly crisp

Mix all the dip ingredients together

Happy Healing




Sources

Let Me Entertain You, Let Me Make You Smile...

Dinner For Two

I felt inspired by a magazine that I recently acquired that is devoted to gatherings. Whether it is a get together for two or twelve, the stories shared in the magazine demonstrate that there is a multitude of ways to make your guest feel special. I had the opportunity to entertain twice this past weekend-purveying artisanal smoked fish from the institution Russ and Daughters for brunch and composing a simple home cooked dinner for a dear friend. Food brings us together and good sustenance usually leads to a great time.

Spelt with toasted coconut and kale with a sesame soy dressing

For my dinner gathering of two, I once again utilized my new cookbook, Super Natural Every Day, to aid in inspiring my meal. I put together a simple and delicious potato and cauliflower soup that was enhanced with aged gruyere and finished with oat bran mustard croutons. For the croutons, I utilized a left over oat bran everything bagel from my brunch that stood up well in the soup and added a crunchy and flavorful element.

Despite the clean-up that usually follows entertaining, the convivial company and the act of sharing a meal always supersedes any size stack of dishes.

Cauliflower Soup with Aged Gruyere and Oat Bran Mustard Croutons

Recipe adapted from Super Natural Every Day by Heidi Swanson

Serves 4 to 6

Croutons

1 Oat bran everything bagel or 6 oz whole wheat bread, torn into cube-like pieces

2 tbsp Earth Balance Spread

2 tbsp olive oil

2 tbsp Dijon mustard

¼ tsp sea salt

Soup

2 tbsp Earth Balance Spread

2 shallots, chopped

1 yellow onion, chopped

1 tsp Salt

1 large potato, peeled and cut into small cubes

4 cloves garlic, chopped

3 ½ cups vegetable broth (if you want a whiter soup use water)

1 head of cauliflower, cut into small florets

2/3 cup grated aged gruyere, plus additional for garnish

1 tbsp Dijon mustard

Croutons-

Preheat oven to 350 degrees

Place bread in a bowl

Melt Earth Balance over medium high heat and whisk in olive oil, mustard, and salt until combined.

Pour sauce over bread and mix well.

Place on a baking sheet and bake for 10-15 minutes until crunchy and golden. Flip half way through.

Soup-

Melt Earth Balance or olive oil in a large pot.

Mix in shallots, onions, and a tsp of salt.

Sauté until onions are soft.

Stir in the potato, cover, and cook for 4-8 minutes or until the potatoes are softened.

Uncover, add garlic, and broth.

Bring to broil and check that potatoes are tender, if so, add cauliflower.

Cover and cook for 5 minutes or until the cauliflower is cooked.

Remove from heat and puree with an immersion blender.

Stir in half of the cheese and the mustard.

If you prefer a thinner soup, add water or additional broth.

Taste and add additional salt if needed.

Top with an additional sprinkling of cheese and a few croutons.

Brunch For 7

Asian Invasion

Organic Salmon Steak with Homemade Teriyaki Sauce and Fried Brown Rice with Kale and Peas

"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!

OH NO! Not Salmon Again!

Orange soy glazed salmon with ginger pepper salsa and black japonica rice with kale

Salmon can be boring, dry and flavorless and a lot of people feel inclined to eat it because of the widely advertised health benefits. Yes, salmon has a slew of healthy properties, but it does not have to be over cooked and bland. The gingery salsa, sweet and sour glaze, and crunchy kale with black rice created a nice flavorful and hearty balance that will leave you graving for your omega, protein, and anti-inflammatory fix.

This dish was inspired by a recipe that appears in the Canyon Ranch cookbook Nourish. For the salsa, I used a good amount of ginger, basil, red, green and yellow bell peppers, scallions, a little low sodium soy sauce, a splash of sesame oil, the juice of a lemon and lime, some fresh cracked pepper and some dashes of hot sauce. I made the salsa about an hour in advance to allow the flavors to meld together. The sauce, which was brushed on the salmon before pan searing, was composed of orange juice, low sodium soy sauce, agave nectar and minced garlic. The nutty japonica rice was cooked per the instructions and mixed with steamed kale. I mixed the rice with a little of the marinade and cracked pepper. I prefer my salmon on the rare side, so I only cooked the fish for about 3 minutes a side. The salmon was very moist and juicy, slightly crisp on the outside and bursting with flavor from the salsa and the marinade. This dish was very quick to make, especially with the advanced salsa prep. It was light, sweet, spicy and tart and was perfect for a hot summer night.

Ginger is an extremely beneficial root. It has anti-inflammatory properties as well as aids in GI discomfort, helps with nausea and is immune boosting. Salmon has a multitude of touted benefits. Not only is it an ideal source of omega 3 fatty acid, which decreases risk for cardiovascular problems, salmon possesses vitamin D, which lowers the risk for certain cancers, is integral for bone and teeth health, and aids with cognitive and certain organ function. Selenium is also present in salmon and aids in joint health, is cardio protective and helps convert the thyroid hormone to its active form.

Here fishy fishy……

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!  

Ole, ole, ole, it's the fifth of May!

Feeling feisty this Cinco de Mayo and don’t want to feel bloated and guilty for eating massive amounts of tortilla chips and “guac”. Make some kale chips to satisfy your need for a crunchy, crumbly snack. Although kale chips are certainly not strong enough to support a delicious, creamy glob of guacamole, they can serve as a nice addition to your fiesta.


One bunch of kale was used for the kale chips. Wash, dry and cut the stems. Cut each leaf into thirds and put them into a bowl. Mix the leaves with 1 tbsp of olive oil, a tsp of salt and some garlic powder, depending on your palate preference. Spread evenly on a baking sheet (depending on the pan size, two batches might be necessary) and bake for about 20 minutes at 400 F. The kale should come out crisp and crunchy. They do have a tendency to be very crumbly, so make sure you have plenty of napkins on hand. Since I was in a “chippy” mood and had an extra sweet potato, I attempted to make sweet potato chips as well. Unfortunately I wasn’t able to get the desired crisp from them that I attained from the kale, but they were still delicious and satisfying.

Who doesn’t love a freshly made bowl of rich and luscious guacamole, especially when celebrating Mexico's victory over France; fortunately this delicious dip is good for you too!  Avocados are an excellent source of monounsaturated fat, which is the “good” fat that helps lower cholesterol. Although good for you, avocados are still a type of fat and should not be consumed in massive amounts. Two tablespoons of this green fruit contain 45 calories and 5 grams of fat. On average, a person should be getting 20-35% of their calories from fat, which range depending on your caloric needs. A majority of fat consumed should be from unsaturated fat sources such as avocados, nuts, vegetable oils and fatty fish such as salmon, sardines and tuna. To make your green “goddess” go a little further, mix in tomatoes for added depth and serve with crunchy veggies.

While reveling with mariachis and margaritas, consider paring clear tequila with fresh lime juice instead of sour mix which is loaded with sugar and excess calories, add a little fresh juice and club soda to tone it down and sweeten it up. 

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.