Just Peachy

Peaches have been an abundant staple in my CSA loot these past few weeks. In order to preserve the life of some of the stone fruit that were about to cross over to the "other side", I decided to utilize them in a different manner than mixed with my Ezekiel cereal or Siggis at breakfast. Sure, I could have gone down the salsa or galette route but, when surveying the cheese department one afternoon, I knew what had to be done. Grilled peaches served as a flavorful catalyst for this summertime salad indulgence. Why do I consider this salad an indulgence? Solely because it was tossed with torn, creamy morsels of burrata. Hey, everyone has their vices; and mine typically fall in the stinky and fermented category.

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”.

This is a Love Story

This is a love story….between me and lentil salad.

As most Parisian love stories go, it was accidental and happened at that moment when you’d least expect, yet are open to the endless possibilities that might come your way. It was one of those idyllic fall afternoons in the 5^th when you find yourself surrounded by the hustle and bustle of locals toting their daily bread in distressed leather satchels, riding effortlessly on vintage two wheeled modes of transport.

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

Eggplant Napoleon- The Little Tower that Could

Slow roasting tomatoes requires minimal effort yet yields great reward. By roasting sliced tomatoes at 250 degrees for around 2 hours with olive oil, salt, and pepper, the flavor concentrates 10 fold and you are left with slivers of robust, sweetly dense lobes that can contribute their delectableness to just about anything. In my case I used them in my Eggplant Napoleon. Originally, I had planned on making a rolantini, but time was not on my side so I came up with another way to utilize my ingredients in a more time-friendly fashion.

Eggplant Napoleon

Depending on the size of your eggplant, makes around 4 towers

1 eggplant sliced into ½ inch rounds

10 slow roasted tomatoes

1 ball of fresh part skim mozzarella-thinly sliced

basil leaves-torn

chili flakes

olive oil

salt

Slow roasted tomatoes

5 vine ripe roma tomatoes

olive oil

pinch of salt

sprinkling of pepper

Preheat oven to 250 degrees

Cut tomatoes in half and rub with a little olive oil and dust with salt and pepper. Roast for 2-4 hours or until they resemble sundried tomatoes. Sometimes I add a little oregano or fennel to them while they roast.  The tomatoes do not need to be used all at once and can keep refrigerated for a week.

Napoleon

Prepare a grill pan

Brush the eggplant rounds with olive oil and season with salt

Grill eggplant-about 4 minutes a side until grill marks appear and the flesh and skin are soft

To assemble-

Place one eggplant round as the base, 2-3 oven roasted tomatoes (depending on size), top with a slice of cheese, sprinkle some chili flakes over the cheese, follow with 2-3 more oven roasted tomatoes, basil, a grilled eggplant round, and top with a few leafs of basil.

That’s it! Supper simple and extremely flavorful, with a huge help from the tomatoes.

I have always been fond of eggplant. At times this member of the nightshade family can seem somewhat intimidating, and I am always surprised when the white crunchy flesh breaks down to a smooth moist consistency at a relatively quick pace. The purple hued orbs are bursting with phytonutrients. Eggplant contain phenolics, which are believed to have antioxidant benefits and may reduce cancer risk and improve memory. These nightshades also contain fiber, which helps satiate and lower cholesterol, and Vitamin C, which boosts the immune system and aids in the absorption of iron.

Eggplant is often seen in Western eyes as a long-time component of Italian cooking. Yet, eggplant is multifaceted, and I look forward to broadening my horizon and utilizing them in less conventional diversified dishes. For now I hope you enjoy my homage to a feisty petite emperor!

Sources

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

"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!

Goodnight Irene

Irene came and went and caused most of us to hibernate in our houses for most of the weekend. To our great disappointment, a member of The Crunchy Radish had their birthday festivities put on hold due to the storm. To make the best of things, we made a birthday dinner with some goods that we loaded up on the day before at the farmers’ market.

Grilled avocado was a unique spin on the traditional avocado and tomato salad. Marinating the avocado in lemon juice and then grilling the halves with a little olive oil for two minutes a side really brought an interesting complexity to the fruit and intensified the flavor. The avocado was layered with red onion, (which was also tossed in lemon juice), heirloom and beefsteak tomatoes, olive oil, some aged balsamic, salt, and pepper.

Usually not a potato person, I couldn't help myself at the farmers’ market. These little nuggets were calling out to me to be simply roasted to the point where their skins were crisp and finished with a garlicky dressing. Potatoes are underrated and do possess some essential nutrients, particularly in their skin. Potatoes are a complex carbohydrate and are naturally low in calories. Potatoes with the skin not only have fiber, but contain B Vitamins, Vitamin C, iron, calcium and potassium.

The petite blue and fingerling potatoes were roasted with rosemary and olive oil and then mixed with a "paste" of roasted garlic, rosemary, cayenne pepper, olive oil, salt, and pepper.

The birthday boy grilled himself up a  New York Strip steak, and we toasted with some bubbly.

For dessert I was able to utilize my bounty of peaches and Italian plums and made a crisp with whole wheat flour, oatmeal, brown sugar, cinnamon, nutmeg, walnuts, currants, and some Earth Balance spread. The crisp wouldn't be complete without some organic vanilla bean ice cream.

We were able to have a pre-birthday celebration the night before at Fedora. We had a lovely meal filled with oysters, chicken liver on toast with pickled onions, sautéed chanterelles with a poached egg, and their take on a surf and turf which consisted of chicken meatballs and scallops. We finished the meal in style with a delicious ice cream sandwich-Van Leeuween ice cream sandwiched between chocolate cookies dipped in chopped peanuts!

Looking forward to continuing the birthday celebration with friends later this week at Roberta's.

Happy Birthday to the biggest Radish Head I know!

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.

Maybe I'm Just a Cornball

Peach, Blackberry, and Cherry Crumble

Arugula with corn, chickpeas, avocado, artichoke hearts, red onion and a mustard vinaigrette

Farro with spinach pesto, sundried tomatoes and arugula

With the weather so hot and humid, it has been hard to get motivated to get into the kitchen and cook, unless accompanied by an ice cold class of pinot blanc. Even with the liquid motivation, it has been hard to spend more than 15 minutes in my galley of a kitchen standing over a hot stove. So, to avoid passing out from heat stroke, I have been indulging in simple summer salads, faro tossed in pesto, and even a fruit crumble to reward myself for enduring the kitchen heat.

My crumble did not live up to my mother’s, but I did try and incorporate a healthier spin on this fruit filled dessert that could not have been easier. I layered sliced white peaches, pitted cherries, and blackberries in a pan. (Be sure to fully load the dish because the fruit shrinks when it cooks). I then mixed whole-wheat flour, oats, brown sugar, Earth Balance Spread, cinnamon, and nutmeg and layered it on top of fruit. After baking for 40 minutes, the crumble was crisp on top and gooey and delicious on the inside. A perfect treat topped with vanilla fudge swirl frozen yogurt!

Corn is coming to its peak, and it is such a simple and delicious vegetable to integrate into salads, pastas and breads or to enjoy in its unadulterated form. Corn is a starchy vegetable, which means that it counts as a carbohydrate as well as a vegetable and has slightly more calories than non-starchy vegetables such as broccoli or carrots. This certainly doesn’t mean that it doesn’t have benefits, and is still an excellent vegetable to eat in order to get your daily veggie fix.

These crunchy little morsels are loaded with fiber, Vitamin C and have cancer fighting phytonutrients that can also promote adequate vision and heart health. Try and get corn as fresh as possible, because as soon as it is picked, the natural sugars start converting to starch. Additionally, when simply boiling or grilling or popping, be mindful of what you put on your corn. People tend to smother their golden nuggets in butter or cheese. Try and cut back and enjoy the simplicity in the sweet and crisp summer delicacy, otherwise you turn a healthy item into a fat attack.

Here are some simple solutions to keep your corn light and delicious:

Air pop popcorn and season with different spices like garlic powder, cayenne pepper, cinnamon, or a little parmesan cheese or eat naked with the addition of a pinch of sea salt.

Cut kernels from the cob and mix them with various types of salads, salsas, or soups.

Roast the corn on a grill for a smoky flavor.

Or simply boil for 2 minutes for a crunchy and sweet summer time delight.

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! 

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. 

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. 

Little Sweeties

Lean ground turkey burger studded with Old Chatham Ewe’s blue topped with caramelized onions accompanied by roasted sweet potato fries with garlic and ramps.

  

Most people are accustomed to a starchy side with their dinner and more importantly french fries with their burger. While cutting calories and saturated fat by opting for lean turkey meat, roasted sweet potatoes fries were paired with the burger instead of fried. Ground white meat turkey has a tendency to become dry when cooked, but by mixing it with lean ground dark turkey meat and studding the meat with onions and roquefort style blue cheese, allowed the burger to come out moist and flavorful. Turkey burgers are a quick and healthful meal to make, especially when you are craving something meaty, but want to avoid red meat and saturated fat.

Sweet potatoes are a tasty and nutritious low calorie element to add to a meal, particularly when looking for a starchy, hearty side. Sweet potatoes contain beta carotene, which is the component that gives the tuber its orange hue and gives the sweet, antioxidant properties. Sweet potatoes are an excellent source of vitamin A and also contain vitamin C, folic acid and potassium and have a decent amount of fiber. 

The fries were cut with the skin on, and tossed with a little olive oil, chopped garlic and salt and roasted at 400 F for 40 minutes. Ramps were sautéed with a little olive oil and spooned over the sweet potatoes to add an additional oniony, garlicky component. 

Something this "sweet" can be good for you too!