Articles in Health w/recipe
Growing up with a father who suffered from cardiovascular disease, I learned at an early age how to eat healthfully. Hot dogs, fried chicken and steaks rarely graced our dinner table. Instead, we ate boatloads of low-fat and vitamin- and mineral-rich seafood, grains and produce.
Among the fish we consumed, sardines still top my list of favorite heart-healthy foods. Available in fresh and canned forms, these oily fish are chock-full of flavor and omega-3 fatty acids.
What’s so great about omega-3s? According to the American Heart Association, these fatty acids lessen the risk of abnormal heartbeats and reduce high triglyceride levels that may contribute to atherosclerosis, or hardening of the arteries. They also have a positive impact on high blood pressure and overall cardiovascular health.
“It has long been appreciated that societies who eat diets rich in omega-3 fatty acids have a lower incidence of heart disease. For example, prior to the western influences of fast-food chains, Japan, Korea and Southeast Asia had a diet predominantly of fish and had very low heart disease rates. We discovered that one of the main components of the fish diet that was beneficial was omega-3,” says Dr. Paul Checchia, director of cardiovascular care at Texas Children’s Hospital.
Along with sardines’ wholesomeness, I love these petite, iridescent fish for their versatility. They go well with an array of other heart-healthy foods, including spinach, tomatoes, red bell peppers, carrots, walnuts, oranges, raisins, kidney beans, black beans and whole grains. They also partner with other omega-3-rich seafood such as anchovies.
Sardines lend themselves to many preparations, flavor pairings
When fresh, sardines can be grilled, broiled, baked, poached, sautéed or marinated. Their dark, oily flesh responds well to direct heat, making them the perfect fit for barbecues and charcoal grills.
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Their bold flavor likewise engenders them to simple preparations. Sprinkle ground black pepper, vinegar or citrus juice over your cooked sardines and, in a snap, you’ve got a delicious repast.
Although they tend to be overlooked by today’s home cooks, sardines have a long and storied culinary past. Named for the island Sardinia, where they were found in abundance, they have supported generations of European fishermen.
Sardines live in both Atlantic and Pacific oceans. In fact, from the 1920s through the 1940s, they served as the backbone of America’s largest, most profitable Pacific Coast fisheries. Monterey, California’s, famed Cannery Row owes its success to sardines.
Canned sardines, in turn, owe their existence to the French and Napoleon Bonaparte, who needed a way to store and transport protein-rich rations for his troops. Through the ingenuity of French brewer Nicolas Appert and British merchant Peter Durand, sardines became the first canned fish and one of the first canned foods.
The French weren’t the only ones to benefit from sardine canning. In the 20th century these 10- to 14-inch fish fed American soldiers during two world wars. They also provided jobs for vast numbers of workers.
As is often the case, rampant popularity led to the sardine’s downfall. Overfishing and the ocean’s natural growth cycle depleted the supply. Without sardines in the supermarkets, shoppers turned to canned tuna for cheap, portable and easy-to-prepare meals.
In recent years sardine populations have rebounded in the Pacific. This is wonderful news for environmentally minded, health-conscious consumers. As small-sized bottom feeders who eat plankton, sardines don’t take on heavy metals and PCBs (polychlorinated biphenyls) as other fish do. Low in contaminants and high in protein, vitamins B-12 and D, and omega-3s fatty acids, Pacific sardines have been deemed a “best choice” by Monterey Bay Aquarium’s Seafood Watch.
When shopping for sardines, I have the option of fresh or canned. With fresh sardines, I look for shiny, silvery skins; plump bodies; bright eyes; and firm, pinkish, moderately oily flesh.
Because these fish are fatty, they spoil easily. To ensure my sardines are safe to eat, I do a quick sniff test. If a sardine smells overly fishy or pungent, I skip that fish. Highly perishable, sardines should be cooked the day of purchase.
Packed in thick, clear oil, canned sardines possess expiration dates and should be consumed accordingly. Until I’m ready to use them, I store the cans in a cool spot in my kitchen and periodically flip them so all the fish are coated in oil.
If you peek into my kitchen cupboard, you’ll invariably see at least two tins of sardines tucked in there. I use them in everything from bread spreads and vegetable dips to pastas and pissaladières. When I crave an especially heart-healthy entrée, I make the following dish, Sardinian Tomatoes. Featuring lycopene- and beta-carotene-rich tomatoes; fiber- and iron-packed barley; vitamin C- and A-filled red bell peppers; and, of course, sardines, it’s a delightfully nutritious meal.
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Yield: 8 stuffed tomatoes
8 large, ripe tomatoes
1 red bell pepper
1/2 small red onion
8 ounces canned sardines, drained and patted dry
1 1/2 cups cooked barley
1/4 cup fresh flat-leaf parsley
3/4 teaspoon dried thyme
1/2 teaspoon ground black pepper
Juice of 1 lemon
3 tablespoons olive oil, divided, plus more for greasing the baking dish
1/4 cup panko bread crumbs
2 teaspoons granulated onion
1/2 teaspoon salt
1. Preheat the oven to 350 F. Grease a large baking dish with olive oil and set aside.
2. Slice off the tops of the tomatoes. Scoop out the seeds, leaving an inch of flesh inside the tomatoes.
3. Dice the red pepper and onion. Slice the sardines into bite-sized chunks and put them, along with the pepper and onion, into a mixing bowl. Add the barley to the bowl.
4. Roughly chop the parsley. Add it, the thyme and black pepper to the bowl and toss to combine. Drizzle the lemon juice and half of the olive oil over the mixture and toss again.
5. In a small bowl combine the bread crumbs, granulated onion and salt. Add the remaining olive oil and stir until all the crumbs are coated.
6. Put equal amounts of sardine-barley stuffing into each tomato, filling each to the top. Sprinkle the bread crumb mixture over the filling. Place the stuffed tomatoes in the baking dish and bake, uncovered, for 12 to 15 minutes or until the tomatoes have softened slightly and the crumbs have browned. Remove and serve warm.
Main photo: Sardinian Tomatoes. Credit: Kathy Hunt
Nine years ago my husband was diagnosed with celiac disease. The diagnosis was a godsend as his symptoms displayed evidence of something much worse. When the test results were in, we celebrated. We were also quite giddy that he would become well again with the elimination of gluten. What a fabulous prognosis — no drugs, just elimination.
In an interesting twist of fate, our Icelandic mare, Valkyrie, had birthed a foal on the same day as Jim’s diagnosis. We named her Gaefa, which means good luck and good fortune, both of which we felt were in ample supply.
Nine years ago gluten intolerance and celiac disease were not yet mainstream. As you might imagine, stripping my pantry of wheat was both a joyous and sad day for me. Afterall, my one-half Italian being craved homemade pasta, breads and treats. But my sweetheart’s disease was not a death sentence. It was a mere inconvenience. And, I, by golly, would master gluten-free cooking. And I have.
Myriad gluten-free foods
There are myriad foods that are naturally gluten free. Take risotto for one. Steak for another. Greens. Fruits. Chocolate. The list goes on and on.
Here is a perfect gluten-free Valentine’s Day Dinner. My sweetie is happy, and so am I!
Arugula Salad With Balsamic Vinaigrette
Flourless Chocolate Cake
I like to create menus that reflect both my culinary acumen, and the love I have for the recipients. There truly is nothing, and I mean nothing, better than watching someone relish what you have cooked for them. This menu is tailored to Jim. He loves risotto, he loves lobster and he loves steak. These recipes provide a great twist on surf and turf as the lobster risotto makes a lovely side to the filet mignon. The arugula salad complements the meal by adding a peppery green, dressed with a sweetish balsamic vinaigrette.
Risotto is one of the simplest and most versatile of dishes. And while I provide this recipe as a guide, keep in mind you can make risotto without the white wine, with onions if you don’t have shallots, or with just butter, just olive oil and with many different “add-ins.” To celebrate Valentine’s, however, nothing beats lobster.
Prep time: 20 minutes
Cook time: 20 to 30 minutes
Total time: 40 to 50 minutes
Yield: 3 to 4 servings
1 (1 1/2-pound) lobster (have it steamed at the fish counter to save you a step)
1/2 stick butter
1/2 cup of shallots or onions
1 cup Arborio rice
1/2 cup white wine
4 cups chicken broth, heated
1/2 cup Parmesan cheese, grated
1 to 2 tablespoons fresh lemon juice
1/8 teaspoon fresh pepper
2 teaspoons freshly chopped thyme
1. Remove meat from lobster, cut into bite-size pieces.
2. Heat butter in a large saucepan over medium heat, add shallots and cook until tender.
3. Stir in rice and stir until coated with oil about 2 minutes.
4. Add the wine and stir until the wine is cooked off and absorbed.
5. Add the broth one ladle at time, stirring constantly until the broth is absorbed. Continue adding broth until rice is fluffy, tender and creamy.
6. Add the Parmesan, lemon juice, pepper and thyme.
7. Fold in the lobster, serve when lobster is warm.
Stove Top Filet Mignon
Prep time: 2 to 3 minutes
Cook time: 8 to 10 minutes
Total time: 10 to 13 minutes
Yield: 4 servings
Four 1/2-pound filets
Salt and pepper
2 tablespoons olive oil
2 tablespoons butter
Cast iron pan
1. Bring meat to room temperature.
2. Season with salt and pepper.
3. Heat olive oil and butter on high in cast iron pan.
4. Add filets.
5. Cook 4 to 5 minutes per side for medium-rare filets.
Heirloom Flourless Chocolate Cake
I love homemade gifts from the heart. My sweetheart, Jim, has celiac disease, which is an autoimmune disease triggered by eating wheat or foods with gluten. So in keeping with all the buzz about the aphrodisiac effect of chocolate, I decided a flourless (hence, no gluten) chocolate cake would be my gift.
This recipe is from the family archives of my amazing friend Deb Mackey, with her note: “Here’s an absolutely FAB recipe for a flourless chocolate cake that is to die for, and can be très elegant, depending on how you gussy it up. I frequently plate it on a swirl of raspberry coulis for especially discerning friends. Everyone I’ve ever made it for has raved, and it became the birthday cake of choice for every man in my life. And for some of their subsequent wives, too, I might add.”
Prep time: 30 to 45 minutes
Cook time: 1 1/2 hours
Total time: 2 to 2 1/4 hours
Yield: 8 to 10 servings
12 ounces semisweet chocolate chips
1/2 cup unsalted butter
6 eggs, separated, at room temperature
1 cup sugar
1/2 cup chopped pecans
1/2 teaspoon vanilla
1 tablespoon Bailey’s Irish Cream
1 pinch cream of tartar
2 cups whipping cream
1/4 cup powdered sugar
2 tablespoons Bailey’s Irish Cream
2 ounces chocolate curls
10-inch springform pan, greased (or wax/parchment paper will do)
1. Preheat oven to 350 F.
2. Melt chips and butter in a bowl over hot water.
3. Beat egg yolks in large bowl (5 minutes, or until thick).
4. Beat in 1/2 cup sugar, 1 tablespoon at a time.
5. To the melted chocolate, stir in pecans, vanilla and 1 tablespoon of Bailey’s
6. Beat egg whites with cream of tartar, to soft peak
7. Gradually add remaining 1/2 cup sugar. Beat stiff, but not dry.
8. Fold 1/4 of whites mixture into the chocolate cake mix.
9. Fold the chocolate mix into the remaining whites mixture.
10. Pour into lined pan and bake 30 minutes at 350 F.
11. Reduce oven to 275 F. Bake another 30 minutes.
12. Turn off oven. Let cake stand in oven with door slightly ajar for about 30 minutes.
13. Remove from oven. Dampen towel and place on top of cake for 5 minutes. Remove the towel.
14. Top of cake will crack and fall. Cool cake in pan.
15. Remove springform when cool. Transfer cake to platter.
Whip cream to soft peak. Beat in powdered sugar and 2 tablespoons of Bailey’s.
1. Spoon whipped cream mixture over top of cake and smooth. Sprinkle with chocolate curls.
2. Refrigerate 6 hours. Let stand at room temperature for 30 minutes before serving.
Main photo: When your husband loves risotto, lobster and steak, Lobster Risotto and filet mignon offer a great twist on surf and turf. Credit: Carole Murko
Wash you hands. Cover your mouth when you cough. Don’t share a glass. Eat your vegetables. Get plenty of rest. Drink lots of liquids. Take your vitamins. Get some fresh air. Keep your hands away from your face.
The list goes on and on. These were the entreaties of my mom and Nana growing up. We would roll our eyes. Their wisdom is now bantered about with abandon by television newscasters, near and far. As if these were earth-shattering discoveries on how to avoid getting a cold or the flu.
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The words came along with a long list of home remedies. Did you ever have a bathroom sink filled with hot, steaming water, to be told to hang your head over it? Once you were in position, a towel was tented over your head so you could breathe in all the steam to break up your congestion. What about that Vicks? My mom would take a finger full, put it in a tissue, fold up the tissue, and stick it under my pajama top.
Or, if while having a bout of the croup, you sat on the edge of the tub while steaming hot water poured out of the shower head to help open your airways. When I suffered from the croup, I was given a “cocktail,” most nights before bed. It was either a teaspoon of rye, 1 teaspoon of sugar and some water, or a 7 and 7, in child proportions, of course. Who knew that that nightly “cocktail” would prevent bouts of the croup? I think the “cocktails” relaxed me enough to sleep through the night. To this day, when I smell rye or whiskey, I think of that nightly cocktail.
Mom knows best. Through the ages, our ancestors understood how to avoid ailments or cure them with homemade concoctions. Many are similar across cultures, but I have learned there are some very interesting cures for what ails you.
Take Gogol-Mogol. It is an eastern European cure for a sore throat and laryngitis. There are many “stories” as to where the catchy name derived. I was told the name may have become popular from a famous Soviet children’s book written in the 1960s, Dr. Aybolit, which means Dr. Oh Hurts! I have also read that there was once a Russian singer named Gogol who lost his voice and the remedy restored his voice. Others say it was invented after World War I as a cheap, nutritious meal. Whatever the case, Gogol-Mogol is a go to remedy for many.
Prep time: 10 minutes
Cook time: 3 to 4 minutes
Yield: 1 serving
2 eggs yolks
2 tablespoons of sugar or 2 to 3 tablespoons of honey
1 cup milk
1. Mix the egg yolks with the sugar.
2. Heat the milk almost to a boil and remove from heat.
3. Slowly add the yolk and sugar mixture into the hot milk while vigorously whisking to prevent the eggs from cooking.
4. Serve in a mug and drink up.
I stumbled upon fire cider at a fall festival several years ago. A young couple was giving away samples, suggesting a daily dose would keep you healthy. One swig of it cleared my sinuses, and I felt like I was breathing fire. They sell it under the name Shire City Herbals. I have used it effectively to ward off a sore throat by taking a swig every few hours until the symptoms go away. Feel free to check out their offerings. I, of course, knew I could find the recipe and have found it in a few reliable places, most notably in one of Rosemary Gladstar’s book, “Herbs for Common Ailments.” Here’s Gladstar’s recipe:
Prep time: 20 minutes
Cook time: 3 to 4 minutes
Total time: 3 to 4 weeks
Yield: 1 pint
1/4 cup grated horseradish
1 onion, chopped
1 head of garlic, peeled and chopped
2 tablespoons turmeric
1 quart mason jar
1 quart apple cider vinegar
1 cup honey
1. Combine horseradish, onion, garlic and turmeric in a one-quart mason jar.
2. Heat the apple cider vinegar until it is warm, not hot. Pour into the mason jar and cover. Warming the cider hastens the process of drawing out the nutrients from the herbs.
3. Let stand for 3 to 4 weeks in a warm place. A sunny window would be perfect.
4. Strain and then add honey and a pinch or two of cayenne.
Sore Throat Elixir
And lest I forget my nana’s sore throat elixir! I don’t know what it is about old wives’ tales and concoctions, but many of them are useful and actually work. I, for one, will always go for a natural remedy as I think we are an over-prescribed, over-medicated society. I’ll stick to aspirin, chicken soup, and hot lemon and honey over NyQuil any day. For me, just one sip of hot lemon and honey starts the healing process and reminds me of my nana’s love. Perhaps it’s that combo that does the trick.
Prep time: 1 minute
Cook time: 10 minutes
Yield: 2 servings
1 to 2 cups of water
1. Place the lemon on a counter and roll it under the palm of your hand for 30 seconds to loosen the juice.
2. Cut the lemon into quarters, squeeze the juice into a small pan; add the quarters.
3. Add a cup or two of water, and bring to a boil.
4. Put a tablespoon or any amount of honey you like (to taste) in a mug.
5. Pour hot lemon juice through a strainer into mug, stir and let the soothing begin!
One last remedy was shared by a dear friend last winter. He swears by oregano oil. When he feels the first twinge of a sore throat coming on, he puts 2 drops under his tongue. It’s strong and actually quite vile. I can again attest to its effectiveness. I have used it twice and it warded off the flu or cold. But be warned it is a tall order to stomach, and it’s not for the faint of heart. Hold your nose, pray to your higher power and hope for the best!
Main photo: Fire Cider is sure to remedy what ails you. Credit: Carole Murko
This time of year, most of us make a New Year’s resolution to lose weight. To jump-start my own plans, and to help my friends who are all making the same resolution, I host a healthy New Year’s Eve party.
For advice and inspiration, I consulted the experts at Canyon Ranch in Lenox, Mass., one of the country’s premier spas. I asked Stephen Betti, executive chef of Canyon Ranch, what beverages to serve.
He offered up several yummy Canyon Ranch “mocktails” (recipes below) — nonalcoholic, healthy drinks. All can be made ahead of time and set out in pitchers so guests can help themselves. Among my favorites is Almosjito, with a hint of maple sugar and intense citrus tang that’s so delicious that no one will miss the tequila.
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Healthy New Year’s party foods
Next onto food: What to serve that’s delicious, fun to eat and good for you? Again, Betti came to the rescue with a slew of great nibble suggestions, starting with an assortment of homemade salsas, low-calorie and low-fat sauces made with chopped veggies, and even fruits that can be served as a dip for raw veggies, tortilla chips or boiled shrimp.
“Salsas are easy to make,” Betti explained. “They are also easy on the host, as salsa ingredients can be chopped in a food processor using the pulse button.” The yellow pepper salsa is delicious and surprising because it doesn’t use tomatoes, one of the most common salsa ingredients. This is an especially good recipe to enjoy in winter when tomatoes can be rock hard and flavorless. Instead, the yellow pepper salsa calls for jicama, a root vegetable. If you’ve never tasted jicama, you’re in for a treat. Jicama’s white crunchy flesh has a sweet, nutty flavor and is delicious served raw or cooked. Use what’s left of the jicama from the salsa recipe as one of the ingredients in a crudités platter.
In addition to the simple-to-make salsas, Betti shared Canyon Ranch recipes for chicken gyoza and spicy crab cakes (recipes below). Both can be made ahead and kept frozen until the day of the event, then heated in the oven just before serving. Both are easy-to-eat two-bite finger foods perfect for a party.
The gyoza, which are effortlessly prepared with ready-made wonton wrappers, are better than any I’ve tried from a restaurant. I used chicken but also leftover turkey, which I had frozen after Thanksgiving, but both are terrific. You can adjust the seasonings to suit your own taste too. For example, I added more ginger, less wasabi and substituted cilantro for the lemongrass in one batch for excellent results. It is one of those recipes that, no matter how much you tweak, the dish is delicious.
Five party tips
OK so let’s say you cannot host your own healthy feast. What can you do to jump-start your New Year’s resolution? I asked for help in how we can avoid overindulging from Lori Reamer, nutrition director for Canyon Ranch in the Berkshires. She had these five tips for coping with holiday parties:
1. Have a healthy snack an hour before arriving to the party
2. Offer to bring a fabulously delicious but low-cal, healthy dish to the event.
3. Eat from a small plate and drink from a small glass to control portion size and avoid overindulging.
4. Select only the most special dishes. Don’t waste calories on supermarket fare!
5. Don’t focus only on the food. Embrace the entire party experience — the company, decorations, music, conversation. Food is just one small part of the fun!
If you do happen to overindulge in food and drink on New Year’s Eve, all is not lost! You can repair come of the damage on New Year’s Day. According to Canyon Ranch’s Kevin Murray, a naturopathic doctor and licensed acupuncturist, “The best ways to rid your body of last night’s alcohol is by drinking lots of water the next day, eating light and getting plenty of sweat-producing exercise.”
Courtesy of Canyon Ranch Spas
Prep time: 5 minutes
Yield: 1 drink
1/2 fresh lime
1/2 fresh orange
4 sprigs fresh mint
1/4 cup white grape juice
1/4 cup sparkling water
1 tablespoon pure maple syrup
1/3 cup crushed ice
Squeeze lime and orange into cocktail shaker. Add mint, white grape juice, water, maple syrup and ice. Shake and strain into glass.
Prep time: 5 minutes
1 tablespoon horseradish
1 1/2 teaspoons Old Bay seasoning
2 teaspoons celery seed
2 teaspoons distilled white vinegar
4 tablespoons fresh lemon juice
Pinch black pepper
3 tablespoons Worcestershire sauce
4 cups low-sodium tomato juice
Combine all ingredients except for tomato juice in a blender container. Puree briefly. Add tomato juice and blend well. Serve over ice.
Prep time: 5 minutes
1/3 cup sugar
1 1/2 cups water
2/3 cup lime juice
2/3 cup orange juice
1 tablespoon lemon juice
Combine sugar and water and allow to dissolve. Add remaining ingredients and mix well. Serve cold or over ice.
Prep time: 5 minutes
3 cups white grape juice
3/4 cup pomegranate juice
6 tablespoons fresh lime juice
Pinch sea salt
12 fresh mint leaves
Combine grape juice, pomegranate juice, lime juice and salt in a large pitcher. For each beverage, add 3/4 cup juice mixture to a shaker with 2 mint leaves and 3 ounces of ice. Shake and pour into a glass.
Prep time: 5 minutes
Yield: 1 drink
1 fresh lime wedge
1/2 cup fresh watermelon juice
1/4 cup sparkling pear or apple cider
4 sprigs cilantro
1/3 cup crushed ice
Squeeze lime into cocktail shaker and add peel. Add remaining ingredients and shake. Pour into martini glass. Garnish with a thin slice of watermelon.
Party Food Recipes
Adapted from “Canyon Ranch Cooks”
Yellow Pepper Salsa
Prep time: 15 minutes
Yield: 2 cups
1 large yellow bell pepper, diced
1/2 cup diced jicama
1/2 cup chopped scallions
1/4 cup orange juice
1/2 teaspoon minced, canned chipotle pepper
Combine all ingredients in a medium bowl and mix well.
Pico de Gallo
Prep time: 20 minutes
Yield: 3 cups
4 medium tomatoes, diced
1 1/2 cups canned, diced tomatoes
1/2 cup diced red onion
3 tablespoons chopped scallions
1/2 cup diced yellow bell pepper
1 tablespoon diced jalapeño pepper
1/4 cup chopped cilantro
1 1/2 tablespoons fresh lime juice
1 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried oregano leaves
1/4 teaspoon garlic powder
Place all ingredients in a food processor and mix briefly.
Prep time: 15 minutes
Yield: 2 cups
1 (15-ounce) can whole tomatoes, drained
1/4 cup diced red onion
1 clove garlic, minced
1 teaspoon dried oregano
1 tablespoon chopped cilantro
1/4 teaspoon minced chipotle pepper
1/2 teaspoon salt
1 teaspoon red wine vinegar
1 teaspoon white wine vinegar
Pinch chili flakes
Place all ingredients in a food processor or blender container and blend until smooth.
Spicy Crab Cakes with Tomato Herb Coulis
Prep time: 15 minutes
Cook time: 30 minutes
4 tablespoons minced garlic
1 tablespoon olive oil
6 Roma tomatoes, about 8 ounces, chopped
1 cup diced red onion
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh thyme
5 tablespoons chopped fresh parsley
1 teaspoon salt
1 teaspoon pepper
1 pound lump crabmeat
1/2 cup minced shallots
2 tablespoons diced scallions
1/4 cup minced red bell pepper
1/2 teaspoon cayenne pepper
1 large egg plus 1 egg white, beaten
2 tablespoons low-sodium tamari or soy sauce
1 cup bread crumbs
1 teaspoon canola oil
1. To make the coulis, sauté garlic with olive oil in a medium pan over medium heat for about 30 seconds. Add the tomatoes, bring to a simmer,and cook about 5 minutes, until tomatoes begin to break apart. Add the red onion, basil, thyme, 2 tablespoons of the parsley, salt and pepper, reduce heat to low and simmer for 20 minutes.
2. Remove from the heat, allow to cool slightly and transfer to a blender container. Puree the coulis until smooth and reserve.
3. To make the crab cakes, combine the crabmeat, shallots, scallions, red bell pepper, 3 remaining tablespoons of parsley, cayenne pepper, eggs, tamari sauce and bread crumbs in a large bowl and mix well. Make 2-inch patties using about 1/4 cup of mix each.
4. Heat a sauté pan until hot over medium heat. Lightly coat with the canola oil. Place crab cakes in pan and cook until golden brown, about 3 to 5 minutes. Turn and continue to cook to golden brown.
5. Serve crab cakes accompanied with the coulis.
Chicken Gyoza With Wasabi Soy Sauce
Prep time: 10 minutes
Cook time: 25 minutes
Yield: 24 servings
3 tablespoons fresh ginger, minced
2 tablespoons chopped garlic
1 tablespoon diced lemongrass
1 tablespoon low-sodium tamari
1 tablespoon seasoned rice vinegar
1 tablespoon lemon juice
1 teaspoon wasabi (Japanese horseradish)
1 sliced chicken breast, boned, skinned and defatted
2 tablespoons chopped scallions
1 large egg white
1/2 teaspoon black pepper
2 teaspoons olive oil
24 4-inch wonton skins
1. To make the wasabi soy sauce, bring 3/4 cup of water to a boil in a medium saucepan. Add 2 tablespoons of the ginger and 1 tablespoon of the garlic, reduce heat. and simmer for 15 to 20 minutes.
2. Add the lemongrass and tamari and continue cooking until the liquid reduces to about 1/3 cup. Strain and cool.
3. Blend the sauce in a blender with the rice vinegar, lemon juice and wasabi until well combined. Reserve.
4. In a food processor, chop chicken breast at high speed, until finely minced. Add the remaining tablespoon of ginger and garlic, scallions, egg white, pepper, salt and oil and mix well.
5. Arrange wonton skins on a flat surface. Place 1 heaping teaspoon of chicken mixture in the center of each wonton. Brush edges with water. Fold into half-moons and lightly pinch edges together to ensure a good seal. (May be frozen at this time for future use.)
6. Lightly coat a large sauté pan with canola oil. Arrange wontons in a single layer in sauté pan. Sear bottoms only to a golden brown color. Transfer to steamer and steam for 3 to 5 minutes.
7. Serve the gyoza with the dipping sauce on the side.
Main photo: A trio of salsas — yellow pepper, pico de gallo and chipotle — make for easy, healthy party foods. Credit: Canyon Ranch Spa
By now, you’ve probably heard about turmeric: the yellow-orange rhizome native to South Asia recognized for its antioxidant and anti-inflammatory properties.
The ingredient in Indian and southeast Asian cuisines that colors curries and other dishes gold, turmeric (Curcuma longa) is a staple in Ayurvedic and traditional Chinese medicines. Studies suggest that the rhizome may be helpful in treating osteoarthritis, viral and bacterial infections, stomach ulcers, cancer and other conditions.
I’ve known of turmeric’s usefulness in treating the common cold since 2008, when I stumbled upon sugar-coated slices of the rhizome at the central market in Hoi An, Vietnam. I’d been nursing a scratchy throat and runny nose for three chilly, drizzly days. When a vendor heard me cough, she pushed a bag of candied turmeric in my direction and motioned toward my throat and red eyes. I ate several slices then and there and intermittently snacked on the turmeric for the rest of the day. By morning, my sore throat was gone. By day two, I felt good as new.
A Not-So-Common Cure for the Common Cold
Over the last few years I’ve incorporated turmeric into my daily diet, usually combined with green tea, ginger and lemongrass in the form of a powerhouse infusion. I drink the refreshing, slightly spicy and astringent elixir iced, as a preventive. I haven’t suffered a cold since late 2011.
So this Christmas, I’m giving friends the gift of good health in the form of jars of candied turmeric slices (and making extra for myself to carry with me on travels). The lovely orange flesh of the rhizome has a slight bitterness that proves a wonderful foil for a coating of white sugar. To increase the snack’s healthfulness, I add black pepper – believed to increase the body’s ability to absorb turmeric’s beneficial ingredient, curcumin – to the simple syrup in which I poach thin slices of turmeric.
An Unexpected Extra That You Can Tip Your Glass To
At the end, I’m left with a bonus: a beautiful, astringent-bitter simple syrup that makes a great flavoring for cocktails.
Like ginger, turmeric peels most easily with the edge of a spoon. The rhizome stains anything it touches (wear an apron) and will leave a dark orange, tacky goo on your spoon and knife. To remove it and the color that’s left on your hands, cutting board and other kitchen surfaces, wash with a kitchen cream cleanser.
Look for fresh turmeric at Whole Foods and other specialty grocery stores, gourmet markets and southeast Asian and Indian groceries.
Prep time: 15 to 20 minutes to peel and slice the turmeric plus up to 6 hours to dry the turmeric slices.
Cook time: 20 to 25 minutes
Yield: 3/4 to 1 cup candied turmeric slices
Thin slices are paramount here, as is allowing ample time for your turmeric to dry after poaching. Rush this step and you’ll end up with unattractive clumps of sugar and rhizome.
3/4 pound fresh turmeric
1 cup water
3/4 cup sugar, plus 1/3 cup for tossing the poached turmeric
Prepping the turmeric:
1. Break any small knobs off of the main turmeric root and use the edge of a spoon to peel the skin off of all of the rhizome pieces. Use a paring knife to peel away any stubborn bits of skin.
2. Rinse the peeled turmeric and slice it as thinly as possible into coins and strips.
To candy the turmeric:
1. In a medium saucepan, heat the water. Add 3/4 cup sugar and stir to dissolve.
2. Add the turmeric, stir to submerge all of the pieces and bring the syrup to a boil. Reduce the heat and simmer briskly until the turmeric slices are tender but not limp, about 25 minutes.
3. Drain the turmeric in a colander or sieve placed over a bowl, then transfer the turmeric slices to a cooling rack set over a baking sheet or piece of foil or parchment paper. (Set the turmeric syrup aside to cool and use to flavor sparkling water and cocktails.) Arrange the turmeric slices on the rack so that they do not overlap and place in a well-ventilated spot (underneath a ceiling fan is ideal). Allow the turmeric to dry until the slices are slightly tacky but no longer wet, at least 3 hours and as many as 6 hours, depending on the temperature and ventilation in the room.
4. Toss the turmeric slices in 1/3 cup of sugar until coated. (Don’t throw away leftover sugar; it’s delicious in tea.) Store the turmeric in a clean, dry jar or other container. If you live in a hot, humid climate you may need to refrigerate it to keep the sugar from dissolving.
Yield: 1 cocktail
Syrup and orange juice make this pretty and potent bourbon cocktail a little bit sweet. Campari and turmeric add a nice astringent-bitter edge; lemon juice adds a hint of tartness.
2 ounces bourbon
1 ounce Campari
1 ounce orange juice
1 tablespoon (1/2 ounce) turmeric simply syrup (see Candied Turmeric recipe, above)
2 teaspoons lemon juice
Orange slice, for serving
Pour all of the ingredients except for the orange slice into a cocktail shaker. Add a handful of ice. Shake and pour the cocktail and ice into a short glass. Garnish the rim of the glass with the orange slice.
Main photo: Candied turmeric provides a gift for friends — and for yourself. The simple syrup left over from the candied turmeric recipe makes a wonderful flavoring for cocktails. Credit: David Hagerman
As you’re simmering your cranberries with sweetness this holiday season, you can thank Mother Nature for their astringent qualities.
The compounds that produce the cranberry’s bite — their proanthocyanins (PACs) — not only ward off enemies such as small animals and insects but provide possible health benefits for us human predators.
PACs in cranberries have extremely strong chemical bonds, says Amy Howell, Ph.D., a research scientist at Rutgers University. Instead of being broken down and absorbed into the blood, they appear to travel intact and take their benefits with them, to various parts of your body.
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While cranberry juice’s ability to efficiently fight infections has been called into question, Jeffrey Blumberg has done research to identify why there may be conflicting results, and Howell is among those who suggest potential health benefits in areas such as these:
- Stomach and bladder: You may already be familiar with how cranberries are reported to benefit these organs. PACs bind to harmful bacteria that cause ulcers and urinary tract infections and thus keep those bugs from adhering to the stomach lining and bladder walls. If the bacteria can’t stick, then they can’t multiply and cause damage, Howell says. “Thus, they harmlessly leave the body.”
- Mouth: The same action happens here. PACs can help bind bacteria that contribute to decay and gum disease.
- Intestines: But it’s new research on how cranberry’s PACs behave in the gut of model animals that’s getting berry scientists excited. PACs can improve the bacteria in the colon, Howell says, and compounds produced by those bacteria have far-reaching effects on your health.
“A top story on cranberry right now, just published in a very prestigious journal [Gut], is beautiful evidence for how compounds in cranberries — PACs in particular — act in the gut,” says Mary Ann Lila, director of the Plants for Human Health Institute at North Carolina State University.
Fermentable fiber and your health
When it comes to fiber, “fermentable” is the latest buzzword. Once foods have been digested in the small intestine, the parts that aren’t digestible — their fiber — then travel to the large intestine. There, healthy bacteria feed on certain plant fibers and ferment them into important fatty acids. In turn, those fatty acids get absorbed into the blood and help control blood sugar, appetite and inflammation. They also help enrich your gut lining, which acts as a barrier to keep harmful particles from leaking out or in.
And that’s where cranberries come in. “The fiber in cranberry skins serves as a prebiotic to help establish colonies of probiotic bacteria,” Howell says. In addition, she is researching the possibility that cranberry’s PACs may help keep harmful bacteria such as E coli from invading the gut.
“This is very, very, very exciting stuff,” Lila says. “The cranberry PACs were able to create a healthy population of gut bacteria in those animals and protect against obesity, insulin resistance and inflammation caused by a poor diet,” she says.
In addition to PACs, cranberries have about 150 healthy compounds, as identified in research led by Jonathan Bock and Howell on esophageal and pharyngeal cancer — vitamins C and E; anthocyanins, which act as antioxidants and give them their vivid color; quercetin and myricetin, which bind minerals (iron and copper) that promote oxidation. Howell suggests that many of the compounds in cranberries may protect DNA from damage caused by oxidation and help guard against inflammation in body tissues beyond the colon.
- Cardiovascular system: Research suggests that regularly consuming cranberry products “can reduce key risk factors for heart disease,” says Howell, by reducing inflammation and oxidation of harmful LDL cholesterol and by increasing good HDL cholesterol and the flexibility of arteries.
- Brain: Scientists think that some of these anti-inflammatory compounds may also protect the brain against damage caused by stroke or aging, Howell says.
- Cancer: Preliminary studies, all done in lab animals and cell cultures, suggest that cranberry’s compounds have the potential to inhibit tumor growth of some types of cancer, but much research remains to be done, suggests Howell.
If you’re still stirring those cranberries, you may be wondering whether all that cooking will destroy their healthy benefits. Howell suggests that “cranberry PACs are not seriously damaged by cooking or processing.” But other health-promoting compounds may be damaged by heat, and the effects of cooking on foods “is an area that needs considerably more research,” says Ron Prior, a research chemist at the University of Arkansas. In general, harsh cooking methods will result in degradation.
With all the scientists out there investigating berries, the dream is that there will be a verdict on cranberries by next season’s holidays. For this year, however, we’re sticking to a quick cooking method — in hopes of pleasing some hungry guts. Should we tell them about the microbes?
Quick Cranberry Sauce, with healthy bugs
Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes
Yield: 8 servings, 1/2 cup each
4 cups fresh cranberries
1 cup water
1 teaspoon cinnamon
2 oranges, juice and zest
1 teaspoon grated ginger
4 to 6 tablespoons maple syrup
1. Put cranberries and water in a medium saucepan, cover and bring to a boil. Lower heat and simmer for 3 to 4 minutes.
2. Take off heat. Add cinnamon, orange juice and zest, ginger and maple syrup. Sprinkle pecans on top.
3. Cranberries have no sugar, so you do have to sweeten them. Start with 4 tablespoons, let the dish sit for a while, then decide whether you want more.
Main photo: Cranberry sauce. Credit: Harriet Sugar Miller
Chicken tikka masala — a fairly delectable concoction of tomatoes, cream, fenugreek and grilled, boneless chicken — has become the poster child of stereotypical Indian food, leading most of us knowledgeable in Indian cuisine extremely hesitant to associate with it.
When done right, it can be a palate-pleasing dish. I mean, who can argue with smoky chicken morsels smothered in a mildly spiced tomato cream sauce? All things considered, it’s a fairly good introduction to the world of Indian cuisine before moving on to bigger and better things.
But this is where the problem lies. The love for chicken tikka masala does not leave much room for taking that next step. On the contrary, it seems to be gathering more fans and converts in its wake. A few cohorts that aid in its cause are the saag paneer (Indian cheese morsels in a creamed spinach sauce) and the leavened, butter-slathered naan bread. They woo the spice-averse with cream and butter and the novelty of a tandoori oven.
Lights … camera … stereotype
A recently released food movie, “The Hundred-Foot Journey,” takes us from the bustling markets of Mumbai to farm markets in rural France and on a journey of reinventing Indian food in chic Paris — all in an hour and a half. However, before moving on to molecular gastronomy, the movie’s central character, Hassan Kadam, wows us with his fare in his family restaurant, Maison Mumbai, with dishes such as saag paneer and butter chicken, essentially enough hackneyed restaurant fare to make any true-blue Indian foodie shudder.
Departing from the author’s original fairly adventurous food renderings, the movie makers introduce the viewer to Hassan’s talents by talking tandoori, showing stunning pictures of saag paneer before moving onto other essentials and brave and bold fusion.
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This creates the same frustration that leads most Indian food professionals to shy away from the chicken tikka masala, as the dish has stymied the broadening of the essential Indian repertoire.
Certainly, we have come a long way. There is a lot of exploration in Indian cuisine. Yet few restaurants leave this staple off their menus. They call it different names and sometimes add nuances to it that might add a layer of sophistication or a somewhat varied touch, but it is there — in some shape or form.
Even sandwich chains have moved on to include tikka sandwiches or wraps in their repertoire as a nod to the cuisine of India.
Is chicken tikka masala even originally from India?
Chicken tikka masala also suffers from heritage issues. It is difficult to bond, I mean, truly bond, with a dish that supposedly was invented in a curry house in London. It is hard to wax poetic about it like it was something conjured up in your grandmother’s kitchen.
If you are a fan of this brightly hued, rich-tasting curry, it is not my intent to offend you. Instead, it is to move you along to the other aspects and dimensions of your Indian restaurant menu. Yes, you can be adventurous, too. Explore, and you might surprise yourself with a new favorite or maybe a few. Imagine the possibilities.
If you like it spicy, a chicken chettinad from Southern India might please with its notes of garlic and black pepper. A simple chicken curry with ginger and tomatoes could tantalize the taste buds, without any unnecessary cream. And, of course, a kerala coconut and curry leaf chicken curry might also satisfy the indulgent palate with gentle citrus notes from the curry leaves.
The objective here is to taste the complete bouquet of flavors that good Indian cooking offers, rather than a muted version that is further masked with too much cream.
I offer you as a peace offering a nuanced cauliflower dish, which is creamy and richly flavored with ground poppy seeds and cashews. No cream here. This recipe for cauliflower rezala is a vegetarian adaptation of the Mughlai style of cooking found in Eastern India. This variant combines traditional Mughlai ingredients, such as yogurt and dried fruits, with core Bengali ingredients, such as the poppy seeds used in this dish. A mutton or chicken rezala is fairly rich. I first lightened the original with chicken in the “Bengali Five Spice Chronicles” and have adapted this for the cauliflower and kept it relatively simple. If you can find pale cheddar cauliflower, it should result in a pretty rendition.
Cauliflower Rezala – Cauliflower in a Cashew, Yogurt and Poppy Seed Sauce
Prep Time: 4 hours (mainly to marinate the cauliflower)
Cook Time: 30 minutes
Total Time: 4 hours, 30 minutes
Yield: 4 to 6 servings
For the marinade:
3/4 cup Greek yogurt
1 teaspoon salt (or to taste)
1 medium-sized cauliflower, cut into medium-sized pieces
For the cashew cream paste:
1/2 cup cashews
1/2 cup poppy seeds soaked in warm water for 2 hours or longer
Water for blending
For the base:
2 tablespoons oil
1 teaspoon caraway seeds (know as shazeera)
1 medium-sized onion, grated on the large holes of a box grater
2 to 3 bay leaves
4 to 6 green cardamoms, bruised
3/4 teaspoon red cayenne pepper
1 tablespoon clarified butter (ghee)
1 tablespoon rosewater (optional)
Slivered almonds and or pistachios
1. Beat the yogurt with the salt and marinate the cauliflower pieces in the mixture for at least 3 hours.
2. Grind the cashews and poppy seeds into a smooth paste and set aside. You need to start with the poppy seeds, without too much water, just enough to create a paste, and then add the cashews with 1/3 cup water.
3. Heat the oil and add the caraway seeds. When they sizzle, add the onion.
4. Cook the onion for at least 7 minutes until it begins to turn pale golden.
5. Add the bay leaves, cardamoms, cayenne pepper and then the cauliflower. Cook on medium heat until well mixed. Cover and cook for 7 minutes.
6. Remove the cover and stir well. Add the poppy seed and cashew paste and mix well.
7. Stir in the clarified butter and cook on low heat for another 3 minutes. Note: The gravy should be thick and soft, and the cauliflower tender but not mushy.
8. Sprinkle with the rosewater, if using, and garnish with slivered almonds or pistachios.
Main photo: The ubiquitous chicken tikka masala can be delicious. But why stop there? Credit: Rinku Bhattacharya
As this best part of summer delivers a ready-to-eat bounty of fresh vegetables to the kitchen, Luigi Fineo, executive chef at West Hollywood’s RivaBella Ristorante, shows off a large bowl of Iowa yellow corn. With one taste, Fineo knew what he would do with these fat sun-ripened kernels. He would make a healthy, sweet tasting soup.
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The youngest of five, Fineo grew up in southern Italy in Gioia del Colle. Like many chefs, he learned to love cooking in his mother’s kitchen. Helping to prepare the family’s meals, she taught him the basics. That early training would serve him well as he worked in demanding restaurants around the world from Francesco Berardinelli’s Shooeneck Ristorante in Falzes, Italy, to Thomas Keller’s The French Laundry in Yountville, Calif..
From the outside, RivaBella has the appearance of just another upscale restaurant. Inside, the sprawling interior is set-dressed to look like an elegant version of a rustic Italian country inn. Full-sized trees and a 7-foot tall brick hearth dominate the interior. During the day when the retractable ceiling is open, the bright blue Southern California sky hangs overhead.
The current menu recalls the kitchen of Fineo’s mother and the refinements of his colleague, owner-chef Gino Angelini, who helped popularize quality Italian cooking in Los Angeles. The entrees include fine-dining versions of Italian classics: risotto with porcini mushrooms, spinach lasagna, Veal Milanese and pasta with broccolini and salmoriglio.
Reflecting his time spent in Santa Monica’s La Botte where he earned a Michelin star, Fineo also enjoys using the high-tech tools that are popular in many contemporary restaurant kitchens.
For his slow-cooked lamb shoulder ragù, he adds summer flavor with peaches he dehydrates, then rehydrates in a white wine bath flavored with cinnamon, anise and bay leaves. The handmade pappardelle he serves with the ragù is made with flour, flavored with a fine pistachio powder that is first frozen in liquid nitrogen before being ground into the fine powder.
Of the corn, by the corn and for the corn
When I first tasted the corn soup at RivaBella, it was so velvety, I asked if heavy cream or butter were used. The answer was neither.
In his kitchen for the video demonstration, Chef Fineo explained that he did not need cream or butter to create his soup. All he needed was farm-fresh Iowa corn, a little water, a pinch or two of salt and a lot of stirring.
Usually when Fineo makes soups, he begins with a sauté of shallots and aromatics. Cooking with corn, he’s inclined to roast the kernels. But with this sweet corn, he decided he didn’t need to add flavor and he didn’t need to employ any high-tech machines. To prepare his corn soup, he would return to the basics he learned from his mother.
Because, essentially there is only one ingredient, use high quality, fresh corn to create a soup that is healthy and delicious. When picking corn, choose ears that have green, healthy husks and kernels that are plump. If the kernels are indented or the husks are brown, choose different ears. In the restaurant, the soup is served with fresh crabmeat to enhance its upscale qualities. But Fineo recommends that the soup is a treat served entirely as a vegetarian or vegan dish.
- 12 ears yellow corn, shucked, washed, pat dried
- ¾ cup water
- Sea salt to taste
- 1 tablespoon finely chopped fresh chives
- ½ cup crab meat, preferably crab leg meat (optional)
- 1 tablespoon butter (optional)
- 2 tablespoon extra virgin olive oil (optional)
- ¼ teaspoon black pepper (optional)
- Using a sharp knife, cut the raw kernels from the cobs.
- Working in batches, two cups at a time, place the kernels into a large blender and blend with just enough water, about one tablespoon water for each cup of kernels. To create a vortex, if needed, add more water.
- Blend each batch about 45 seconds.
- Again, working in batches, strain the resulting corn mash through a chinois or a fine meshed strainer, capturing the liquid in a large bowl. To release all the liquid, press on the corn mash gently, using the back of a large ladle or large kitchen spoon.
- Transfer the corn juice to a large saucepan or small stock pot and place uncovered on the stove.
- Using high heat, bring the liquid to a boil and then lower to medium.
- Using a wire whisk, gently stir the liquid 30 to 40 minutes until reaching the desired thickness. Very importantly, the liquid must be stirred constantly to prevent the corn’s sugars from sticking to the bottom and burning.
- As the liquid thickens, lower the heat.
- Taste and add sea salt as desired. Serve hot, topped with a drizzle of olive oil and a sprinkling of finely chopped chives.
- Optionally, in a non-stick pan on low heat, sauté the crab pieces in olive oil or butter until crispy on all sides, then place one or two pieces on top of each bowl of soup and garnish with chives and a drizzle of extra virgin olive oil. Instead of crab, Chef Fineo also recommends using shrimp or scallops.
- Season with a pinch of sea salt and black pepper. Drain the crab on a paper towel. Place on top of the soup. Drizzle with olive oil and finely chopped chives.
Main photo: Yellow corn soup with sautéed crab and chives. Credit: David Latt