Hello there friend of the Radish. Thank you for checking for updates. I will be away performing extensive research on the Mediterranean Diet in Sardinia. Check back soon for new Italian inspired ideas, photos and nutritional advice.

Ciao! 

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.

mmmmm lactobacillus

I heart yogurt, whether it is in the liqudy extra tart and fermented kefir form, to ultra thick and creamy Greek, or the more conventional sour plain fat-free Stonyfield Farm organic form - all forms bring me pleasure. Yogurt is also quite multidimensional and can be used for more than filling you up at breakfast. The various kinds of yogurt can be used in a multitude of ways; from sauces, dips or shakes, the possibilities are limitless. Not only is fat-free yogurt a great source of lean protein, calcium, vitamin A and some sources even have vitamin D, yogurt contains the beneficial bacteria lactobacillus. This bacterium helps establish a healthy environment in the gut and aids in digesting lactose (milk sugar).  Lactobacillus along with Bifidobacterium are the common species of probiotics. Now I know that the benefits of probiotics are certainly no earth-shattering revelation, but it can’t hurt to be reminded of the beneficial balance that probiotics create between harmful and harmless bacteria. The harmless bacteria compete for space and nutrients with the harmful bacteria and prevent its growth. Additionally, probiotics boost immune responses that protect the body. Furthermore, most lactose intolerant individuals can tolerate yogurt because the bacteria produces lactase (the enzyme that digests lactose).

YAY Bacteria! 

Who Needs Bologna?

Toasted multigrain bread with Dijon mustard, McClure’s spicy pickles, hard boiled eggs, hummus, red onion, and tomatoes. 

Refreshing and Raw

Scallop Crudo with Jalapeno Slivers and Lemon Oil

Sauteed Bok Choy with Ginger, Garlic and Sesame Soy

Seared Ahi Tuna and Avocado Salad with Sesame Lime Dressing

Last week left New Yorkers feeling sticky, stinky and stuck in thick hot air that coated the city streets and engulfed transit tunnels. Besides from sipping ice cold Pinot Blanc and slurping chilled oysters, I composed a cold raw scallop crudo and lightly seared ahi tuna for a zesty salad in order to cool off and keep the stove use to a minimum.

The scallop crudo was super simple. The scallops were slivered and returned to the fridge to stay extra cool, while the jalapeño was thinly sliced. For the refreshing final touch, lemon juice and a little olive oil, sea salt and pepper were mixed together and spooned over the crudo, for a simple succulent dish.

The bok choy was sautéed with canola oil, garlic and ginger and was finished with a little low sodium soy sauce.

The refreshing and simple seared tuna salad was emulated from a Barefoot Contessa recipe that appears in her book Barefoot Contessa at Home. My dear friend Jeanette first made this salad for the two of us for a summer picnic in the park years ago and the balance of zesty lime juice, smooth avocado and crunchy sesame seeds have stayed with me since. The dressing was made from the juice of two limes, low sodium soy sauce, toasted sesame seeds, scallions, ginger, Melinda’s extra hot sauce and a touch of sesame oil. This dressing lends itself well to augmentation depending on palate preference. To make the salad go a little further (the original is simply avocado, red onion and tuna) I added mixed greens, endive and thinly sliced celery for added crunch.  After a quick sear, I let the tuna cool, cubed the meat and tossed it with largely diced avocado and some of the dressing to insure adequate flavor distribution prior to adding it to the greens. This salad was light, tart and filling. It required extremely minimal use of the stove and was a quick refresher on a hot summery night.

Whether nutritionally savvy or not, most people are aware of the sodium epidemic that has infiltrated our restaurants, grocery stores and palates. Why so much concern over salt that the Mayor and government offices are actively involved? High intake of sodium is associated with high blood pressure, which puts people at risk for heart disease, stroke, certain cancers, and kidney disease. Depending on ones health status, the recommendation of sodium intake is between 1,500 and 2,300mg; most people are consuming between 3,000 and 6,000mg per day.  1/4 teaspoon of iodized salt contains about 590mg of sodium, so it is extremely simple to overdo intake.

Highly addicted to saltiness? Salt preference is an acquired taste and by slowly reducing intake, your desire should diminish. Sea salt and kosher salt are good alternatives to regular table salt. They are generally lower in sodium, sea salt is higher in minerals and since the grain is courser, it is easier to use less of. As noted, when using soy sauce always opt for the low sodium version, but even the low sodium version has a lot of sodium per mg, around 600mg per tbsp! So be light handed when using it for flavor or for dipping your sushi. As a way to wean off the salt when cooking, try integrating more seasonings, spices and herbs to supplement the flavor obtained from salt. 

Avocado Two Ways

Ezekiel sprouted grain tortilla with scrambled egg whites, Cabot Clothbound Cheddar, Williamsberg mayo and chili flakes (top)

Ezekiel sprouted grain tortilla with scrambled eggs, red onion, organic cherry tomatoes, sliced avocado and Melinda's extra hot sauce

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……

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!

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.