Sort-of-Salmon Nicoise

Nothing personifies summer more to me than sipping crisp rose and eating chilled oysters or tart and tangy ceviche. Aside from the sticky and thick atmosphere that engulfs New York, summer pleasures can be simplified into hours slipping away at an outdoor cafe with animated conversation and ice cold wine. It also marks the beginning of my CSA. This is my second year as a supporter and participant in a local organic farm share. I love the unpredictability and challenge of receiving a bounty of produce and farm fresh eggs every week. There is also an inexplicable freshness and crunch that the produce has that you cannot obtain from your local Whole Foods. This past week’s bounty consisted of: kale, swiss chard, zucchini, green beans, mint, basil and mixed greens.

               

Oats Mc Go-Goats

It's no new revelation that breakfast is an essential meal. "Back in the day" I used to be a breakfast skipper, and in those "dark days," it would not be uncommon for me to reach for an undesirable mid-morning snack, traditionally in bar form, or overdo it at lunch and then feel weighted down and lethargic. Sound familiar breakfast skippers?  Breakfast is the meal that breaks your overnight fast. For skippers who are also getting the ideal hours of sleep, you could be going around ten hours without adding any fuel to your body. Imagine then, if you wait until lunch, you could possibly be fasting for 16 hours. That's long enough to put your body into starvation mode and slow your metabolism down. I spend a majority of my breakfasts holed up in my office with a Siggi's, fruit, and some yogurt topper in the form of a complex carb, but lately I've started creating an oatmeal bake. I'd heard about this mythical bake before. However, it wasn't until a friend of mine with a plethora of dietary restrictions (gluten-free and dairy-free) recommended that I give it a try.

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

Taco, Taco Night, I Love it When, its Taco Night

Sprouted corn tortillas, seared wild grouper, vegenaise crema, salted cabbage, pico de gallo, guac, and organic broccoli sprouts

Although not the most seasonal meal for this frosty weather…I wanted to be transported by my food to a warmer “happier place”, and my fish tacos did the trick!

I used wild grouper for my protein, but any mild flaky white fish could do. I had a really thick cut of fish, so my cooking method consisted of searing and roasting. I rubbed the fish with olive oil, salt, and peppered both sides of the flesh and pan seared both sides for around 4 minutes or until browned. I then popped the fish in the oven at 375 degrees for 15 minutes or until it was white throughout and flaked. Before I popped the fish in the oven, I threw in some whole garlic cloves so I’d have some roasted garlic to stuff inside my taco as well. Once cooked, I topped the grouper with some chopped cilantro and a squeeze of lime.

To stuff my taco, I made a variety of sides:

Serves 2

Vegenaise Crema adapted from My Father's Daughter by Gwyneth Paltrow (Mindfulmayo is a mayo alternative. I used a version made by Earth Balance which is vegan and contains no soy or preservatives and is made from canola oil and contains mono and polyunsaturated fats. A delicious alternative to mayo that can be utilized in a multitude of ways.)

I mixed ¼ cup Mindfulmayo with a tablespoon of lime juice and a pinch of salt for a tangy and creamy foundation for my taco.

Pico de Gallo

½ cup cherry tomatoes diced

¼ of a red onion diced

2 tbsp cilantro finely chopped

Juice of 1 lime

Sprinkling of salt

Mix all ingredients together and allow flavors to meld for 20 minutes

Guac

1 avocado

1 tbsp cilantro coarsely chopped

1 tbsp red onion diced

juice of 1/2 a lime

Salt and pepper to taste

Score and scoop out the flesh of the avocado and mix with the rest of the ingredients. I like my guac on the chunky side so I do not mash too much.

Cabbage

1 ½ cups of green cabbage sliced

2 tbsp lime juice

Sprinkling of salt

Mix ingredients together and let sit for at least 15 minutes for a crunchy taco topper.

I also added broccoli sprouts to my taco to add a nutritive boost to this light and healthful meal. Broccoli sprouts are similar in taste to alfalfa spouts, but are a little less stringy and have more of a radishy taste. The sprouts of broccoli are extremely nutrient dense and small amounts of the phytochemical rich sprout are 10-100 times more cancer protective than larger quantities of vegetables in the same family (1). Broccoli sprouts are a great way to not only boost tacos, but also salads, soups, and sandwiches with added calcium, and vitamins A, E, and C.

For the base of my taco I used Food For Life’s sprouted corn tortillas, which I seared for a minutes a side in a hot pan. These tortillas only have 4 ingredients (sprouted corn, filtered water, sea salt, and lime) and less is usually more. Sprouted grains are more nutrient rich than your typical grain and these tortillas were low calorie (60 calories a tortilla) contained calcium, iron, protein, and fiber!

With a chilled corona light in hand and my nutrient dense and flavorful taco in the other, I was transported to the Baja coast complete with salty air and seagulls…unfortunately once I returned to reality I was greeted by iced flecked sidewalks and rats with wings.

1. Fahley J, Zhang Y, Talalay P. Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogen The National Academy of Sciences of the USA 1997; 94 (10):10267-10372

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!

 

Dipity Dopity Do

In honor of my good friend’s visit, I threw together a little gathering to welcome her home. Having excess time is not something I am familiar with anymore, as the demands of school and my dietetic internship have taken priority of my life. Luckily, I was able to throw together two very simple and nutritious dips to accompany my cheese platter, crudités, and home made pita chips. At the end of the day, all you need is some wine and good company.

Vegetarian Chopped Liver adapted from the Moosewood Cookbook

Who doesn’t love the real thing…well maybe a few people, but as we know it is definitely not the most healthful food to eat despite its deliciousness. This recipe does a decent job at emulating the texture and appearance of chopped liver and, although the taste does not really resemble the creamy indulgence, it  stands its ground as a delicious dip for any occasion.

6 servings

1 Tbs. Vegetable oil

1/2 cup minced onion

1/2 tsp. Salt

1 1/2 cups chopped fresh green beans

2 hardboiled eggs (yokes removed)

1/4 cup chopped walnuts

1 1/2 Tbs. White wine

1 1/2 Tbs vegan mayo

black pepper to taste

Handful of parsley

Sauté onion and salt in oil until onion browns, about 10 minutes. Add chopped green beans and sauté until tender, about another 10 minutes.

Combine all the ingredients, including the onion and beans, in a food processor until well blended.

Top with some chopped walnuts

Oil-Free Hummus

Hummus is always a party pleaser, especially when you make your own. This recipe, which was modified from my buddy Barefoot Contessa, uses no oil, resulting in a lower fat version of everyone’s favorite dip.

Makes 2 cups

2 cups canned chickpeas, drained and liquid reserved

1 1/2 teaspoon of kosher salt

4 garlic cloves, chopped

1/3 cup tahini

6 Tbs lemon juice from 2 lemons

2 Tbs water or reserved chickpea liquid

8 dashes Melinda’s hot sauce

Blend all ingredients in a food processor until smooth

I garnished my hummus with some whole chickpeas for added texture and a few sprinkles of cayenne pepper.

Hummus is a great snack option or sandwich topper, especially this one, that includes minimal excess fat, which usually comes from olive oil. It was creamy, flavorful,  and extremely simple to make. Chickpeas are a legume and are an excellent source of lean protein, iron, calcium, and fiber! The tahini, which is roasted pureed sesame seeds, also has calcium, and mono and polyunsaturated fats (the good fats).

I served both dips with home made whole-wheat pita chips. To make the chips, simply separate the pita into two and cut into triangles. Toss the pita in olive oil, garlic powder, onion powder, rosemary, and pepper. Bake at 350 until crisp, tossing as they cook, about 15-20 minutes. Finish with sea salt.

D, it was so nice seeing you, looking forward to your next trip home!

Here Fishy Fishy

Blistered Shishito Peppers with Sea Salt

Pan Seared Black Cod with Jersey Ugly Tomatoes, Corn, and Basil

This was certainly not your typical "run of the mill" fish dinner. Our friendly fishmonger generously supplied us with some incredible silky, smooth black cod and not one but two types of caviar! This was an exceptional and special meal and we deeply appreciated having “friends with benefits."

Black cod is an extremely buttery, smooth fish that tastes rich and luxurious. The fish was salt and peppered and pan seared in a little canola oil for about 4 minutes a side. Still on my summer tomato and corn kick, Jersey tomatoes were stewed slightly with corn kernels, onion, garlic and jalapeño. By cooking the tomatoes slightly, a light summery sauce developed that really complimented the velvety texture of the fish. While eating the black cod, I had a few moments when I was convinced that the fish must have been pouched in butter because it was so incredibly rich and decadent. Black cod, which is not actually part of the cod family, is Sablefish. It is an excellent source of omega-3’s and has a comparable amount of omegas to wild salmon.

To accompany the black cod, I blistered (pan seared over high heat with canola oil), shishito peppers and topped them with sea salt. Shishito peppers are Japanese peppers that vary in heat intensity; some are as mild as a green bell pepper and some are as spicy as a hot jalapeño. They are fun to eat because you never know how hot your pepper is going to be! These little peppers are very easy to cook and serve as a great veggie snack, side, or appetizer. Peppers also contain photochemicals that have anti-inflammatory benefits.

Much has been said and re-said about the benefits of fish but, in case you need a refresher, here is the low down on the beneficial attributes of these finned critters:

• Omega-3 fatty acids are present in fatty fish such as black cod, salmon, mackerel, tuna, sardines, and in walnuts, flaxseed, canola, and soybean oil. Your body needs Omega 3's to properly function and the only way to get them is from eating foods that contain Omega 3's or from supplements. Additionally, omega-3's aid in cognitive function, elevate mood by increasing dopamine and serotonin, lower blood pressure, reduce risk for heart attack, slow the development of plaque buildup in the arteries, and reduce triglycerides
• Fish have varying amounts of iron, calcium, zinc, and magnesium which are beneficial for healthy red blood cells, bone and heart health, immune function, and bodily functions
• Serves as a lean protein
• Low in calories (steaming, broiling, baking, and grilling are the most low fat forms of preparation)

GO FISH!

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.