So Sprouty
Taco Night
Blackened Grouper with sprouted grain tortilla, black bean mango salsa, avocado salad and traditional garnishes.
After a lovely dinner out with friends at Cascabel Taqueria that was margarita and guacamole fueled, I was inspired to create a healthful version of fish tacos. I love fish tacos! They are not only easy and healthful, but the interpretations are limitless. For the blackening seasoning I used cayenne, garlic powder, cumin, coriander, ground mustard, onion powder, oregano, salt and pepper. The seasoning is up for adaptation and depends on your palate preference. The first time fish tacos appeared on TCR, mahi mahi was used. Mahi mahi is more dense and flavorful than grouper. Grouper is a mild, moist, semi flaky fish, which lent itself well to being wrapped in a sprouted grain blanket and layered with corn salsa, radish and cilantro. A last minute addition of lime adds a great zest and freshness to the taco.
When making the painstakingly challenging decision of what vessel to nestle your flaky flavorful formally finned friend into, it is important to look carefully at the ingredients in tortillas and bread products. A lot of tortillas have preservatives and additives that although allow the product to last longer, don’t do you any benefit. Whole grain products are always best, as they contain all the nutrients from the wheat and are not as processed as white. Folate, which helps form red blood cells and protects against birth defects; iron, which transports oxygen in the blood and magnesium, which is essential for building bones, and selenium which promotes a healthy immune system, are commonly found nutrients in whole grains. Additionally, whole wheat products contain beneficial dietary fiber, are more filling and do not spike blood levels as drastically as white flour products. Whole grains also reduce the risk of chronic disease. Sugar is also added to a lot of bread and tortillas, so if you are cautious about your sugar intake, it is important to look for products that use honey or agave or no sweetener.
For these fish tacos, I opted for one of my favorite brands of grain products, Food For Life: Ezekiel 4:9.
This company makes amazing cereals and really delicious tortillas, which are all sprouted, which means the living ingredients are put into water to sprout and then baked at a low temperature to maintain their protein rich integrity. These organic tortillas contain no flour and are a mixture of grains and legumes to create a complete protein that contains a bounty of vitamins and minerals and fiber with no added fat. Although these tortillas sound extremely pious, they tasted nutty and wholesome and were a great complement to the smooth and flaky fish, the crunchy and spicy salsa and the creamy guacamole….traditional whole wheat tortillas will work just as well.
Dear Asparagus, why do you make my pee smell?
Many people have pondered about the odor that arises post consumption of a spring meal composed of farm fresh asparagus. Sometimes even a few crunchy spears will cause the sulfurous smell to permeate your nostrils. Although debatable, most science blames the aroma on a sulfur compound in the asparagus called mercaptan. Believe it or not mercaptan is also found in skunk secretion, rotten eggs, garlic and onions. The smell that develops is due to the breakdown of this compound during digestion. Some fortuitous folks lack the enzyme to digest mercaptan and therefore do not have the stinky side effects. Despite the aftermath, asparagus has a bounty of benefits besides being versatile and delicious. Asparagus has a nice balance of carbohydrates, fiber and protein. The green spears also have vitamins A and C, folate and lutein, which is beneficial for eye health.
For my farmer’s market fresh asparagus, I simply roasted the trimmed spears with a little olive oil, chopped garlic and parsley for 8-10 minutes at 350.
As the main event of the evening, a cioppino was prepared. Cioppino is a seafood stew that originated in San Francisco and is traditionally made from the catch of the day, therefore the ingredients are up for interpretation. For this cioppino, hake, a sweet, semi-meaty white fish was used as well as wild sea scallops, muscles, clams and shrimp.
Fennel, onion and garlic were first sautéed in olive oil. Red wine was then added to deglaze. After it reduced, a can of San Marzano diced tomatoes and 1/2 cup of fish stock were added and brought to a boil. After about 10 minutes, the pot was removed from the heat and allowed to cool slightly and then blended with an immersion blender. Once thinly pureed, the stew was brought back to a simmer. The hake and sea scallops were salt and peppered and quickly pan seared. While searing, the rest of the shellfish were added to the stew and cooked until the shells opened, 5-10 minutes. Everything was plated together and chopped basil and parsley were added to the finished product. Toasted slices of Grandaisy whole wheat baguette smothered with roasted garlic were placed along side for dipping.
This cioppino was very simple, extremely flavorful and delicious and encapsulated the essence of the sea. This dish was low in fat, contained fiber, lycopene and the crustaceans, mollusks and fish provided lean protein. The total cooking time was around an hour.
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.
Who Wouldn't Want to Eat Spring?
Pea and Ramp Soup with Kefir
Spring has miraculously emerged over the past few weeks and to celebrate its arrival I made a soup to capture its essence. Even though peas are starting to pop up at the markets, I used frozen organic petite peas.
Ramps, garlic and celery were sautéed in olive oil until lightly browned. A bag and a 1/2 of frozen peas were added and the pan was deglazed with a little north fork Pinot Blanc. Once warmed through, a container of organic low sodium vegetable stock was added and the soup was brought to a boil. The pot was removed from the heat and allowed to cool slightly. The soup was pureed using an immersion blender, (a regular blender can be used as well) until it reached the desired texture. The soup was brought back to a simmer and served.
Garnished with kefir for texture and flavor and topped with some warmed whole peas.
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.
Something this "sweet" can be good for you too!
Huevos Rancheros con Matzoh
Wheat Bran Matzoh with warmed black beans, homemade pico de gallo and a poached egg.
Continuing my enjoyment of the black turtle beans, I integrated them into a Passover appropriate breakfast and enjoyed it with a "radish head".
Meaty Morsels
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| 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.
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| 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”.
Complimentary petite organic radishes from a delightful celebratory dinner at ABC Kitchen