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.

Name That Omega-3

This snack or appetizer was inspired by a dish served at Prune restaurant in the east village. The chef Gabrielle Hamilton explained that the dish she serves of canned sardines, Triscuits and cornichon were based on the meals that she ate and could afford as a young newly transplanted New Yorker. Yet although simplistic, the combination of spicy mustard, minerally meaty fish and salty cornies are delicious and satisfying and a great way to get your omegas. The sustainable canned Portuguese Sardines weren't at all fishy and packed protein, calcium, iron, B12, vitamin D, phosphorous and of course omega-3. Omega-3 is a type of polyunsaturated fat and is essential to the diet because it cannot be made in the body. Omega-3 fat protects against multiple forms of cancer, is anti-inflammatory, assists in increasing good cholesterol and lowers bad, decreases the risk of blood clots and heart attacks and because of the incredibly high calcium content in sardines, helps prevent bone loss and improves bone strength.

If simply taking the sardines out of the tin and smothering them with mustard isn’t your forte, consider adding them to a salad, stuffing them in your sandwich, smashing them on your crostini, mixing them with your pasta or chopping them up in your sauce or marinade, the options are endless and to your benefit!

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. 

Meaty Morsels

Catalonian Style Rock Shrimp

Often served as tapas, gambas al ajillo, are quick and simple. Rock shrimp are succulent, juicy, and sweet and have a similar taste to lobster. For this incredibly quick dish, I sautéed 5 cloves of chopped garlic in olive oil and chili flakes and added the shrimp once the garlic started to color. Immediately after the rock shrimp pinkened and curled, I removed them from the heat and finished them with parsley. This dish takes less than 5 minutes and is extremely flavorful, light, and healthy.  

Spicy Quinoa Salad

Quinoa with organic cherry tomatoes, cucumber, red onion and spicy lime vinaigrette.

By now, most people are aware of the protein packed powers of this ancient Incan grain. Quinoa when cooked properly, is tender with a slight crunch from the germ (the protein packed center). Unlike other protein containing grains, quinoa is a complete protein and contains all the essential amino acids that a whole protein is composed of. Quinoa is high in manganese, magnesium and iron. It is fiber rich and cardio protective. Amongst the many amazing feats that the incredible Andean civilization accomplished, the cultivation of quinoa is high on the list…. well maybe closely behind Machu Picchu. 

Slow and Steady Wins the Race….Sometimes

Heirloom Organic Black Turtle Beans    

Dried beans can be incredibly rewarding when prepared correctly and with ease, but require advanced preparation. For my black beans, I soaked them in water for 6 hours in advance; you could also do it overnight if you wish. I sautéed fennel, onion and garlic with olive oil. When tender, I added the beans and soaking liquid. Once boiled, I simmered the beans until soft. Half way through the cooking, I added more garlic, cilantro and salt. The beans were finished with additional salt and cilantro.

Depending on the amount of beans you are cooking, the cooking time varies. For my pot of beans, I used 2 cups dried beans and 6 cups water. Cooking time was longer than expected, at around 3 hours. I wanted to wait for the beans to be perfectly tender, yet still slightly firm to the bite. I also wanted the liquid to thicken and create a nice rich broth to eat with the beans. The beans will only get better with age, so it definitely helps to plan in advance if you want to add some fiber filled, protein packed morsels into your meal. These beans not only can be eaten alone as a filling side or main, but can also be made into chili, soup or can be refried/twice cooked.

It is well known that beans are an economical protein and that a little goes a long way, especially if you are buying dried and in bulk. If you do not have the time, energy, or the ability to plan in advance, canned beans are still a great way to add protein and fiber to your diet. A few negatives of canned beans are that they have additional sodium, so it is always good to drain and rinse your beans before you use them. Additionally, the canned variety has slightly fewer nutrients than dried beans.

Besides being a fan of the taste, texture and flexibility of legumes, I am also a fan of the wonderful components that beans possess. Beans are so versatile that they can be considered a member of both the vegetable group and the meat/poultry/fish group on the food pyramid and can serve as a hearty vegetarian substitution of protein. Legumes are high in protein, iron, fiber, vitamins and minerals. They consist of complex carbohydrates, are fat free (depending on cooking prep) and help reduce the risk of heart disease.

With all this constant talk about fiber, what does fiber really do for you? Besides getting things flowing and going, fiber is an essential component of the diet. The two types of fiber that exist are soluble and insoluble. They are found in fruit, whole grains, oats, legumes, seeds and vegetables. Fiber can increase satiety, since fibrous foods take longer to digest than refined and less fibrous foods, so they are beneficial for weight control. Fiber also assists in lowering blood pressure, regulates BMs, and may reduce the risk of colon cancer. Although extremely beneficial and most of the times delicious, it should be advised not to go on fiber overload, especially if you are planning on being a decent distance from a acceptable and comfortable “relief center”.

Fra Diavolo and Lycopene!

Succulent, spicy and simple, this shrimp dish is composed of caramelized onions, garlic, serrano pepper, toasted cayenne and oregano, caramelized tomato paste, North Fork Pinot Blanc, San Marzano tomatoes and jumbo shrimp

Toasting the spices releases the essential flavors and natural oils.

San Marzano tomatoes are extremely flavorful, juicy and delicious and the only type of canned tomato to consider when making a sauce.

The canned tomatoes in this recipe not only offer incredible flavor, but tomatoes contain a very functional component, lycopene. Lycopene is a photochemical, which means it is a substance in the plant that acts as a natural defense and helps reduce risk of diseases. Lycopene preserves bone health, reduces the risk of prostate cancer and heart disease. Lycopene is more readily available when cooked and eaten with fat, such as olive oil. Tomato based sauces that are made with vegetable oil and/or have the addition of a little cheese are an excellent way to ensure your consumption of lycopene.

These meaty shrimp were extremely simple to make, but are high is cholesterol, so should be eaten in moderation. There are benefits to eating these pink crustaceans; they are a good source of protein, are low in saturated fat and contain iron, niacin, zinc, phosphorous, selenium and vitamin B12. 

So throw some shrimp......in the tomato sauce!