Articles in Healthy Eating
Everyone claims to want to cook simple food. As soon as we’re in the kitchen, things aren’t so simple. It’s actually hard to cook simple dishes because we cooks always want to fiddle or add things or just not stand around looking at “simple,” because simple doesn’t require much, that’s why it’s called simple.
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The irony is that once we start our fiddling and the simple dish becomes more complicated, it often ends up not the best thing in the world. Here’s the deal, I think. You’ve got to trust your food. You’ve got to trust that raw food is actually delicious without you manipulating it beyond recognition. You’re not Ferran Adrià, and furthermore, that’s a style of cooking that should not necessarily be replicated.
So in this recipe I’m going to ask you to force yourself not to work too hard, which will mean you’ll have to resist the temptation to add herbs, spices or other stuff, such as truffle oil or kale or whatever. In this simple dish you’ve got to do nothing. There are only six ingredients (if you count the salt), but how they interact is the magic of cooking.
In this preparation, you’ll sauté the escarole, a slightly bitter green when eaten raw. It’s also called chicory since it’s a kind of chicory, along with Savoy cabbage, which is crinkly leafed cabbage with leaves that are more tender than the common green cabbage. Finally you’ll stir in the spinach for the briefest of moments, just until the leaves wilt. Now eat it — don’t do anything else. Don’t garnish it.
Simple Escarole, Cabbage and Spinach
Serves 4 as a side dish
3 tablespoons extra virgin olive oil
1 large garlic clove, finely chopped
¾ pound escarole (chicory), washed well and thinly sliced
¾ pound Savoy cabbage, thinly sliced
½ pound spinach leaves
1. In a sauté pan, heat the olive oil with the garlic over medium-high heat until the garlic starts sizzling.
2. Add the escarole and cabbage and cook, stirring frequently, until a minute past wilted, 4 to 5 minutes.
3. Add the spinach and cook, stirring, only until it is wilted, about 1 minute.
4. Salt to your taste and serve hot.
Top photo: Escarole, cabbage and spinach. Credit: Clifford A. Wright
Sun, Sea & Olives: It isn’t easy getting people to eat what they’re not used to, and if what they’re used to is a hefty steak and baked potato with butter and sour cream on top, it can take a lot of diplomacy to convince the guy (it’s almost always a guy) that fish and salad are a better choice. So what to do?
For people who’ve been eating the Mediterranean way for years — lots of vegetables, very little dairy, plenty of seafood, not much meat and an ample glug of olive oil on top — it seems like a no-brainer. The food is delicious even or especially if it’s good for you. How could you not like it? But what about those die-hard American beef eaters? How do you get them to switch to a Mediterranean diet and be happy doing so?
Slowly, slowly and little by little is my advice. Add fish once a week but make it really good — tempting, tasty, irresistible — as in the recipe below for breaded fried fish. Serve it with a spicy salsa made with diced fresh tomatoes, avocados and a little green chili or make a tomato sauce, just like a pasta sauce, only add plenty of crushed red pepper, a bit of cumin and a spritz of lemon juice to liven things up. The walls of culinary resistance may come tumbling down and soon enough you’ll be serving, and loving, braised salmon, crisp green salad and bitter greens to take the place of that baked potato.
Better than an ode to childhood meals
Sun, Sea & Olives
One in an occasional series on the Mediterranean diet.
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Fried Breaded Fish Sticks
Use a meaty, white-fleshed fish for this; cod, haddock, halibut or hake are all good choices. Buy boneless fillets or have a whole fish boned and filleted. To approximate 2 pounds of fillets, you will need 4 pounds of whole fish (sometimes called “round weight”).
Makes 4 to 6 servings
2 pounds white-meat fish fillets (see suggestions above)
½ cup unbleached all-purpose flour
½ cup whole wheat flour
1 teaspoon fine sea salt
¼ to ½ teaspoon ground chili pepper
1 cup toasted bread crumbs, preferably made from whole grain bread
¼ cup finely chopped or ground walnuts or almonds
½ cup extra virgin olive oil
Garnish: Tomato sauce, tomato-avocado salsa, or plain lemon juice
1. Rinse the fish fillets and pat them dry. Run your hands over the fillets to be sure all the pin bones have been removed. If any remain, use tweezers to pull them out.
2. Cut the fillets in smaller pieces, either one piece to a serving or, if you wish, make fish fingers, about 1 inch wide by 2½ inches long.
3. Set out three soup plates. Put the two flours and the salt in one plate and toss together with a fork. Crack the egg into the second plate. Add a teaspoon of water and beat the egg and water together with a fork. Combine the bread crumbs and nuts in the third plate.
4. Dip a piece of fish in the flour, turning it to coat lightly all sides. Shake off any excess. Then dip it in the egg, again turning to coat lightly all sides and letting excess drip off. Finally dip the piece in the bread-crumb-nut mixture, pressing well to let the crumbs adhere to the fish on all sides. Set each fish piece on a wire rack to dry slightly while you finish all of them.
5. Add the oil to a heavy skillet large enough to hold a number of fish pieces in a single layer and set the skillet over medium heat. When the oil begins to shimmer slightly, add as many fish pieces as you comfortably can fit in the pan. The fish should sizzle and brown on one side in 3 to 5 minutes; turn gently, using tongs, and brown the other side. Resist the temptation to keep turning the fish — that will reduce the amount of oil absorbed. When each piece is done, set it on a rack covered with paper towels. (If you’re doing a lot of fish, you might want to transfer the drained pieces to a very low oven — 150 F to keep warm.)
6. When all the fish is done, serve immediately, accompanied by tomato sauce (recipe below), or make a simple tomato-avocado salsa with chopped red onion, a little green chili and basil.
This is a variation on the simple tomato sauce I often serve with pasta. Serve it as is or spice it up with cumin, crushed red chili pepper and a spritz of lemon juice.
Makes about 2 cups of sauce
2 garlic cloves, sliced very thin
1 small green jalapeño pepper, seeded and thinly sliced (optional)
2 tablespoons extra virgin olive oil
1 (28 ounce) can of whole peeled tomatoes
1 tablespoon minced fresh herbs (flat-leaf parsley, basil, rosemary, thyme) or ½ teaspoon ground cumin
Juice of half a lemon or to taste
Sea salt and freshly ground black pepper
1. Combine garlic, jalapeño if using, and oil in a saucepan and set over low heat. Let cook very gently, just until the vegetables are softened, but do not let them brown.
2. Add the tomatoes with their liquid and raise the heat to medium low. Add in the minced fresh herbs or the cumin. Simmer while breaking up the whole tomatoes with the side of a spoon as they cook down and the sauce thickens.
3. When the sauce is very thick (after 20 or 30 minutes of simmering), remove from the heat and purée the contents of the pan in a food processor or blender or using a vegetable mill or handheld blender. Taste and add lemon juice and salt and pepper to taste.
Note: If you don’t use all the sauce, it will keep for a week in the refrigerator. You can also freeze it in half-cup quantities to use later for pasta, pizza or in place of commercial ketchup.
Top photo: Fried breaded fish sticks with tomato sauce. Credit: Nancy Harmon Jenkins
Broccoli was in the spotlight at the American Institute for Cancer Research’s recent annual conference, where global scientists shared their findings on the connection between diet and cancer. Had the researchers been giving out awards, broccoli’s baby sprouts, not just broccoli, would have snatched gold.
How you prepare broccoli, though, is the key to its cancer-fighting ability, said Elizabeth Jeffery, co-chair of one of the conference’s sessions and a professor in the department of food science and human nutrition at the University of Illinois at Urbana-Champaign. Her latest research could dramatically change your culinary habits.
Queen of the crucifers
You know the stinky smell that fills your kitchen when you’re cooking broccoli? That’s because of healthy sulfur-filled compounds, which exist in all crucifers. An enzyme in crucifers — marked by that kick you get when you bite into a raw one — turns sulfurs into two cancer-fighting categories:
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– Indoles, which help break down hormones as well as target a group of genes that promote prostate cancer. (The latter finding was reported by Wayne State University scientist Fazlul Sarkar at the conference.)
– Isothiocyanates (pronounced eye-so-thigh-o-sigh-a-nates), which counteract carcinogens in general and speed up their removal from the body. (Of course, broccoli also has many more healthy compounds.)
Broccoli bears the crown of queen of the crucifers because compared with other crucifers, it contains more of a particularly important isothiocyanate called sulforaphane.
Because heat degrades the enzyme that produces sulforaphane, many food scientists, until now, have recommended we eat crucifers raw or very lightly cooked. In her recent broccoli research, however, Jeffery has developed a more sophisticated approach to maximizing sulforaphane. Her work shows that how you make the broccoli and what you pair it with are vital.
Tips on handling broccoli
To capitalize on sulforaphane, first cook broccoli lightly, Jeffery said. Steam it in a little liquid for 3 to 4 minutes until bright green, using a steamer so that it doesn’t touch the cooking liquid. Or blanch it for 20 to 30 seconds, no more. Those methods are surprisingly better than eating it raw, she said, because when the enzyme acts on broccoli’s sulfur-containing compounds, the compounds can swing either way — and get turned into sulforophanes, which fight cancer, or nitriles, which don’t. “Every molecule of nitriles formed is a sulforaphane not formed,” Jeffery said. And just a little heat will keep nitriles from forming.
To counteract the enzyme reduction caused by heating Jefferey has a second suggestion:
Eat steamed broccoli along with a little raw crucifer — arugula, watercress, a little wasabi or spicy mustard, or perhaps even better, raw red radish. (The stronger the kick, the more enzyme you’re getting.) Red radishes contain sulforaphane and don’t have the inherent ability to produce nitriles. You don’t need much, Jeffery said — just two to three radishes or a ½ teaspoon of mustard or wasabi. And you don’t have to eat them in the same bite as broccoli, just in the same meal.
Here’s the final and most liberating finding for those of us chained to our kitchens: As long as you eat raw crucifers in the same meal, you can go ahead and cook broccoli any way you want, Jeffery said. The enzymes in the raw crucifers will act on compounds in the cooked ones.
Why broccoli sprouts?
While President George H.W. Bush was banning broccoli on Air Force One back in 1990, Johns Hopkins researcher Paul Talalay was busy exploring the crucifer’s newborn sprouts. What, he wondered, was the ideal number of days needed to germinate seeds to get the best sulforaphane content as well as taste?
The answer: three days. He and his son went on to develop a side business selling young broccoli sprouts. (Talalay, now 91, still collaborates on research and goes to his lab almost every day.)
In contrast to mature broccoli, broccoli sprouts have, on average, 20 times the amount of compounds that develop into sulforaphane, said Yanyan Li, a professor of food science at Montclair State University who is studying sulforaphane. Since the 1990s, researchers have been identifying cancer stem cells in many types of cancer, and Li has recently found that sulforaphane targets breast cancer stem cells at relatively low concentrations.
How much is enough?
To obtain that level of sulforaphane, however, you’d need to eat several pounds of broccoli — or, Li suggested, just a heaping cup of raw sprouts, lightly steamed and consumed along with a few raw radishes. Sulforphane is eliminated from the body relatively quickly, she said, so “eating them three times a day would be ideal to maintain the level.”
For the average person, that’s not really feasible, she acknowledges, and scientists at the conference agreed that eating crucifers four to five times a week is a reasonable goal for most — as long as you chew the vegetables well. By breaking the cell walls, you’re releasing those pungent enzymes.
Jeffery’s lab is now comparing the sulforaphane content in common varieties of broccoli, but that research is not yet ready for prime time.
Broccoli Sprout Salad With Synergy
(Recipe courtesy of Holly Botner, the Jittery Cook)
For the dressing:
½ lemon, juiced
2 tablespoons olive oil
1 clove garlic, minced
½ teaspoon salt
freshly ground black pepper to taste
For the broccoli sprout salad:
2 containers broccoli sprouts
4 red radishes, ½ thinly sliced, ½ julienned
1 handful baby arugula
½ carrot, cut into slivers with a peeler
¼ yellow pepper, finely chopped
1 orange, cut into segments as garnish
1. Combine all ingredients for the dressing and mix well.
2. Steam the sprouts until bright green, then cut off their green tops to use in the salad.
3. Arrange salad ingredients on two small plates. Spoon dressing lightly over salad.
Top photo: Broccoli sprout salad. Credit: Holly Botner / jitterycook.com
A new year invariably means new food-trend predictions. In the past, the culinary prognosticators have called for the year of the pie, doughnut, diminutive portions and fennel pollen.
Some hunches, such as a rising interest in fermented goods and ancient grains, have come true. Others, including a wave of food trucks for dogs, seem to have fallen through.
One 2014 food forecast that I hope hits the mark is the craze for tart flavors. Specifically, I’m rooting for the piquant condiment white balsamic vinegar. Neither a misnomer nor a gimmick, white balsamic vinegar is what its name implies: balsamic vinegar that’s light in flavor and color.
White balsamic vinegar begins in the same manner as dark or black balsamic, with fruity, white Trebbiano grapes from the Emilia-Romagna region of Northern Italy. These grapes are pressed, and the resulting juice or must is then cooked.
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For white balsamic, the juice is pressure cooked; this prohibits caramelization. Aging takes place either in uncharred oak or stainless steel barrels. Unlike dark balsamic, this vinegar ages for no longer than a year. These steps guarantee a fresh, mildly sour fruitiness and amber hue unique to white balsamic vinegar.
To me, white balsamic has all the benefits and none of the drawbacks of its darker relation. Although similar in taste to dark balsamic, it doesn’t overwhelm the flavors of other, more understated ingredients, as dark tends to do. It also doesn’t possess a heavy aftertaste. Instead, it leaves the palate feeling clean and refreshed.
Its light color means it partners well with pale, delicate foods. Chicken, cheese, seafood and fruit are all enhanced but not discolored by white balsamic. As someone who has served countless balsamic vinegar chicken dinners and cringed each time over the drab, dusky meat resting on guests’ plates, white balsamic is an aesthetic dream.
Not only food but also dinnerware benefits from this vinegar’s subtlety. If you want to keep your white platters and bowls looking tidy and elegant even after plating the night’s meal, dress your meats, vegetables and salads with white balsamic.
White balsamic vinegar won’t overpower other ingredients
In Napa, Calif., chef Sam Badolato uses white balsamic for deglazing and in dressings, including a radish one for spinach salad. “Red balsamic would have been too strong for this dressing. I wanted the radish flavor to come through but needed a soft vinegar taste,” says Badolato, who is chef de cuisine at soon-to-open Velo in downtown Napa.
He also features it in desserts. “Over the summer I used it on a strawberry bread pudding. It was a big seller. I’ve added it to the Velo menu as a drizzle with olive oil over ice cream,” he says.
As Badolato indicates, white balsamic vinegar marries well with many of the same foods that dark balsamic does. Apricots, strawberries, tomatoes, green beans, leafy greens, white-fleshed fish, brown butter, honey, mustard, onions and truffle oil make outstanding partners for white balsamic vinegar. Along with salads and desserts, dishes such as grilled halloumi, pan-seared scallops and tomato soup are likewise enhanced by a splash of the sweetly tart condiment.
If 2014 is to be the year of sour, I’m cheering for white balsamic vinegar to reign over this tart taste trend. Delicate yet versatile and packed with flavor, it is a delectable addition to innumerable savory or sweet foods.
Yountville Radish Vinaigrette
Recipe courtesy of Sam Badolato
Makes about 15 ounces
8 ounces radishes
1 ounce fresh garlic
2 ounces white balsamic vinegar
4 ounces extra virgin olive oil
Salt and pepper to taste
Place the ingredients in the bowl of a food processor and purée until smooth. Drizzle over a bed of spinach and serve immediately.
Top photo: White balsamic vinegar. Credit: Kathy Hunt
A few years back, a woman called, begging to come out to my brother’s farm and buy 10 pounds of black radishes. We often get people asking for extra melons, or tomatoes, or even spinach, but someone desperate for black radishes, and a whole bag of them, was a new one. While the roseheart radishes sell themselves once we cut them open to reveal their bright ballgown-fuschia flesh, the sooty black orbs tend to languish like Cinderella in the ashes.
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When I asked the woman why she needed them so urgently, she explained that her son had a bad cold with a sore throat and cough, and she knew from prior experience that the best remedy was black radishes. This, too, bore further investigation, so when I met her and handed over the coal-black radishes, I asked what she was going to do with them.
Honey and black radish cold remedy
She described how she would slice off the top and tail, place the radish root side down on the counter and use a small paring knife to hollow out a depression large enough to hold a tablespoon or more of honey. Once that hollowed out spot was filled with honey, she placed the radish in a glass so that the roundest part fit snugly and held it suspended.
“Let it stand overnight, and in the morning, there will be honey-sweetened radish juice in the glass. Drink it and you will feel better!”
She mentioned that another way to make the same cold remedy in larger amounts was to cut the black radish into small cubes, put the cubes in a jar, and cover them with honey. Let it sit a day or two, and then take a tablespoon of the honey-radish mixture as needed for your cold or cough.
Of course this sounded like an old wives’ tale. But old wives’ tales exist, and persist, because they have at least a grain of truth, and often much more. A bit of research showed that one black radish has more than the recommended daily allowance of vitamin C, about 25% of the RDA for potassium, plus good amounts of magnesium, iron, sulfur and other nutrients. So the next time I found myself coming down with a cold, I prepared the black radish and honey concoction, and am happy to report that I am a believer.
Black radishes in ancient medicine
It turns out that the black radish (Raphanus sativus varieta niger L.) has a long history of medicinal uses. In ancient Egypt, it was considered sacred and used together with garlic to create a one-two punch to knock out just about any bad bug. In Ayurvedic healing practices, radishes are said to have cleansing effects, helping break down and eliminate toxins and cancer-promoting free radicals. Black radishes have been used as a remedy for respiratory problems in Asia for thousands of years, and in Europe for hundreds of years.
But black radishes are not just medicinal. Along with other winter radishes, they are quick and easy to prepare, and make for a light and lively, guilt-free side dish. Here are just a few ideas for starters.
- Put a slice of radish on a bagel, with or without cream cheese.
- Shred them with apples, pears, carrots and/or fennel, and then sprinkle with herbs, or nestle in arugula for a refreshing salad.
- Make a topping by grating the radish, adding finely chopped onion, salt, pepper and olive oil. Mix well and let sit for about an hour for the flavors to meld. Serve on crackers or toast.
- Grate the radish into scrambled eggs.
- Chunk up the radishes and braise in a crockpot with a roast or stew meat.
- Slice thinly, toss with oil and salt, and bake on a cookie sheet until crispy.
- Chunk up, toss with oil, salt and herbs, and roast with other root vegetables.
- Cut into matchsticks, and add to a stir-fry.
With their high water content, winter radishes are also a dieter’s delight, with only about 20 calories per cup. But in that serving is plenty of fiber, vitamin C, folic acid, potassium, magnesium, phosphorus and zinc to nourish your body and hydrate your skin.
And all that health and nutrition come in beautiful packages, from basic black, to classic white (daikon), to bright green (greenheart), to lovely lavender (Korean purple), to brilliant fuschia (roseheart, beauty heart or watermelon radish).
If you can’t find these radishes at your regular grocery store, try an Asian grocery, or a winter farmers market. When you do find them, you might as well get a big bag full, because in sickness or in health, you’ll find winter radishes to be versatile, nutritious and delicious.
Top photo: Black radish. Credit: Terra Brockman
As winter salads go, it’s a combination of two fruits you’d never think belong together — avocado and red-fleshed grapefruit. Not pink grapefruit — but red, redder, reddest. The cravings start now, as red grapefruit and avocado appear in stores at the same time, November through April.
The story of this odd combo starts in South Texas, a region with a year-round temperate growing zone and fertile soil enriched by the Rio Grande. The grapefruit and avocado pairing’s origin might be as simple as rhubarb and strawberries sharing a season and ending up in pie together. Or the now-cordial association of summer tomatoes with watermelon. Could it be that South Texas locals, faced with two major simultaneous crops, may have had an inevitable epiphany based more on the avocado than the grapefruit?
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The evolution of grapefruit’s redness
Grapefruit isn’t all that versatile. But avocado lovers will stick an avocado into a chicken dish, on top of steak, inside an enchilada, a burrito or a quesadilla. They’ll add chunks of it to a zucchini salad, sneak it into tuna fish, and mash it and use it as frosting on a Jell-O mold. Why not section a grapefruit and toss it with avocado slices? At the very least, the acid from the grapefruit will prevent the avocado from turning brown.
There was plenty of time for the grapefruit and avocado dish to evolve. The first grapefruits in South Texas were white. They got there by Spanish missionaries. In 1929, an accidental sighting of a red grapefruit hanging on a pink grapefruit tree amazed growers. Its flesh was so gorgeous that growers raced to breed redder bud mutations. So many South Texans were naming red grapefruit varieties after themselves that to end the confusion the term “ruby” was adopted for all.
The Ruby Red Grapefruit was the first grapefruit to hold a U.S. patent. Its offspring are trademarked. The Rio Star, which I buy in California, combines the two reddest varieties, Rio Red and Star Ruby. It’s seven to 10 times redder than the original Ruby Red. The Ruby-Sweet is three to five times redder than a Ruby Red. (Sunkist also grows red grapefruit in California and Arizona under the names Star Ruby and Rio Red, among others.)
High time for avocado
As to the avocado, also coming into production in South Texas, the variety there is Lula. It’s much bigger than California’s or Mexico’s Hass, weighing nearly a pound. But the flesh is comparable — buttery with 15% to 26% oil.
Depending on where you live, you’ll use the avocado available. In these pre-Super Bowl times, avocados presumed destined to vats of guacamole are piled high in stores and priced low.
To offset grapefruit’s acid, the typical dressing for grapefruit avocado salad trends sweet. The dressing turns pink from red onion and red wine vinegar, a suitable color for a really red grapefruit.
Grapefruit and Avocado Salad With Pink Poppy Seed Dressing
Serves 4 to 6
½ medium red onion, in chunks
½ cup red wine vinegar (not too darkly colored)
½ cup sugar
¼ teaspoon dry mustard or prepared Dijon
⅓ cup vegetable oil
⅓ cup olive oil
¼ cup fresh chopped cilantro leaves
⅓ cup fresh chopped mint leaves
2 tablespoons finely minced jalapeño, divided
1½ tablespoons poppy seeds
3 red grapefruits
3 just-ripe avocados (not too soft)
1. To make the dressing, in a blender or food processor, combine onion, vinegar, sugar and mustard. With machine running, slowly add all the oil. With one or two bursts, pulse in the prepped cilantro, mint, half the jalapeño, and poppy seeds. You should have about 2 cups.
2. Using a long sharp knife, slice off skin and all of the bitter white pith from each entire grapefruit. Holding the grapefruit in one hand and working over a bowl, cut in between the membranes to release the sections.
3. Squeeze the juice from the membranes into the dressing; discard the membranes.
4. Slice avocados ¼-inch thick. Arrange grapefruit sections and avocado slices on butter lettuce. Spoon dressing over the fruit. Squeeze lime juice over each salad. Sprinkle with remaining minced jalapeño and serve.
The dressing and the grapefruit may be prepared several hours ahead of serving, covered and refrigerated. The avocados and lettuce should be prepared just before serving.
Top photo: Grapefruit and avocado salad. Credit: Elaine Corn
One of the delights of eating in a restaurant is enjoying a dish that seems difficult to create at home. Getting crispy skin on a salmon filet is right up there with making flaky pie crust or mastering an airy dessert soufflé that can survive the transfer from oven to table.
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Helping bring one of those dishes to the home kitchen, executive chef Taylor Boudreaux reveals a restaurant chef’s easy-to-follow technique to create crispy skin on a salmon filet in his kitchen at the Napa Valley Grille in West Los Angeles.
Boudreaux prefers quality ingredients sourced from sustainable purveyors. He also adheres to the “less is more” approach, which he demonstrates with his preparation of Coho salmon. Easy to prepare, the dish is elegant enough to be the centerpiece of a romantic dinner for two, a dinner for friends for New Year’s Eve or any celebration.
Children of military parents often lament having to move frequently, leaving behind friends and schools. Yet, there are those rare individuals for whom the glass-half-full becomes a golden opportunity. Because his dad was assigned to military bases around the country, Boudreaux was able to explore different parts of the United States. Regional food became his passion.
Preferring a country style of cooking instead of the rarefied gastronomic alchemy favored by many fine-dining chefs, Boudreaux likes to feature a few elements, presented as close to their original state as possible.
Leaving the chanterelles whole lends a rustic flair to the plate. Parsnips give up their native texture to become a creamy foundation for the filet of moist salmon with its contrasting crisp skin.
Some chefs use deep-frying to turn fish skin into crispy deliciousness. Boudreaux says a healthier way is to employ a sauté pan.
Pan-Seared Coho Salmon With Field Foraged Mushrooms and Parsnip Purée
The recipe is portioned for one. Multiply the ingredients by the number of servings. Depending on the size of the sauté pan, two to four filets can be cooked at the same time.
In addition to quality ingredients, Boudreaux stresses the importance of using a pan that can accept high heat. Because high heat is essential to creating crisp skin, chef uses a 20/80 mix of olive and canola oil. Canola oil can tolerate the high heat. Olive oil adds flavor to the sauté. Do not allow the hot oils to catch fire. The flames may be entertaining but they add an unpleasant flavor.
Instead of parsnips, Boudreaux sometimes uses potatoes or turnips, using the same ingredient portions and technique.
1 cup parsnips, washed, peeled, roughly chopped
1 cup heavy cream
1. Place the chopped parsnips in a saucepan and cover with heavy cream.
2. Simmer till fork tender.
3. Place parsnip in blender and purée till smooth.
4. Add more cream, if necessary, to adjust consistency.
5. Pass through fine mesh and season with salt.
6. Return to a small saucepan. Reheat when the filet has come out of the oven and is ready for plating.
Extra virgin olive oil
2 ounces chanterelle mushrooms, washed, pat dried
Salt and pepper to taste
1 tablespoon butter
1 sprig thyme
1 clove garlic, washed, peeled, crushed by hand
1. In a hot sauté pan add 2 teaspoons extra virgin olive oil and sauté mushrooms on high heat.
2. When just caramelized, season with salt and pepper and add 1 tablespoon butter, sprig thyme and 1 fresh garlic clove.
3. Remove from heat and let butter brown, being careful not to burn the butter.
4. Discard thyme and garlic.
5. Set the mushroom dish aside. Reheat just before plating the fish.
2 ounces white wine
1 shallot, washed, peeled, fine chopped
1 thyme sprig, washed, pat dried
4 to 6 black peppercorns, whole
1 garlic clove, washed, peeled, fine chopped
4 tablespoons sweet butter
1 half lemon, seeds removed
Sea salt to taste
1. In a saucepan, reduce by two-thirds 2 ounces of white wine. Add chopped shallots, garlic, thyme sprig, and peppercorns and simmer.
2. Whisk in 4 tablespoons butter to emulsify.
3. Season with sea salt and pepper.
4. Taste and add acid with a squeeze of fresh lemon.
5. Remove peppercorns
1 skin-on filet of salmon (6 ounce), washed, pat dry
1 teaspoon extra virgin olive oil
4 teaspoons canola oil
2 tablespoons sweet butter
Sea salt and pepper to taste
1 garlic clove, washed, peeled, crushed by hand
1 sprig thyme, washed, pat dried
1 tablespoon microgreens, washed and patted dried or Italian parsley, washed and finely chopped
1. Place the filet flesh side down on a cutting board. Using a sharp paring knife, in the middle of the filet, make a 4-inch incision in the skin (not the flesh).
2. Heat sauté pan until smoking.
3. Add blended olive oil and canola oil to coat pan.
4. Lightly sprinkle sea salt and freshly ground pepper on both sides of the filet.
5. When oil smokes, lay seasoned fish skin side down. Because the heat will cause the salmon to curl up on the ends, use the fish spatula to lightly press down on the filet.
6. Cook till skin is golden brown, about 2-3 minutes. When the skin has crisped, it will be easy to lift from the pan.
7. Using a fish spatula, turn filet over so flesh side is down. Place in a preheated 350 F oven 6 to 8 minutes or until a temperature thermometer reads 125 F for medium rare.
8. Remove from oven and place pan on burner.
9. On medium heat add 1 tablespoon butter, a crushed garlic clove and thyme sprig.
Using a soup spoon, baste filet with butter as butter browns. Do not over brown butter.
10. Remove from pan to plate.
Directions for plating
1. Using the back of a soup spoon, spread the parsnip purée on the bottom of the plate.
2. Place the salmon filet on the purée in the middle of the plate, crispy skin side up.
3. Scatter the chanterelles along the sides of the filet.
4. Drizzle the beurre blanc on the plate and over the filet.
5. Decorate the top of the filet with microgreens or Italian parsley.
6. Serve hot with a dry white or sparking wine.
Watch Chef Boudreaux demonstrate the dish here:
Coho salmon filet with crispy skin on a bed of parsnip purée with chanterelle mushrooms with a beurre blanc sauce in chef Taylor Boudreaux’s kitchen at the Napa Valley Grille. Credit: David Latt
Kabocha squash, also known as Japanese pumpkin, has quickly become my favorite winter squash. The texture is somewhat like a chestnut or potato, unlike most squash and pumpkins, which, when cooked are very soft.
Kabocha can be cooked in a multitude of ways, including roasting, mashing, baking and even in soup. They can be used to make pies and other desserts. When eating in a Japanese restaurant, if there is kabocha in the vegetable tempura, I will always get an order.
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I often substitute kabocha squash in recipes that call for other winter squash, such as butternut or acorn squash. The difference in flavor profiles can completely change an old standard into a brand-new classic.
One Thanksgiving, about five or six years ago, I decided to add a kabocha squash recipe to my dinner. Every year I used to cook Thanksgiving dinner for my family and extended family. This is usually very traditional fare, featuring turkey, dressing, macaroni and cheese, collard greens, green salad, maybe a Jell-O mold fixed by my mother, and rolls. My sister would always make the candied yams and sweet potato pie, and bring them over.
Interested in bringing slightly healthier fare to my Thanksgiving table, I wanted another option to balance the buttery sugary overload of the candied yams. I brushed the kabocha squash with a very small amount of melted butter and spiced it with warm spices, including cinnamon. When the squash was done, I drizzled pomegranate molasses over the top. The tart and sweet molasses blended beautifully with the spiced sweetness of the squash.
Of course, once the family saw the kabocha squash, everyone asked what in the world it was.
One cousin even remarked, “Black folks don’t eat that!” I replied, “You do today” and explained what the dish was.
Gamely, everyone took a small piece to try. And wouldn’t you know, they loved it. They all came back for more. So I guess black folks do eat kabocha squash.
This soup has an additional layer of flavor added by roasting the squash before use in the soup. You can roast the squash a day before, or if you have leftover roasted kabocha squash it can be repurposed in this recipe.
Roasted Kabocha Squash Soup With Kale
3 pounds kabocha squash, seeds removed, cut into 4 pieces
3 (15 ounce) cans low sodium chicken broth
1 teaspoon sea salt
½ teaspoon ground allspice
½ teaspoon ground ginger powder
½ teaspoon ground smoked paprika
2 cups torn kale
1. Heat oven to 400 F.
2. Place squash onto a baking sheet skin side down. Roast squash for 30 to 40 minutes, until tender.
3. Remove the squash from the oven, set aside to cool slightly. (This step can be done a day ahead.)
4. Scoop the flesh from the squash.
5. In a large saucepan, combine the cooked squash, chicken broth, salt, allspice, ginger and smoked paprika.
6. Using the back of a spoon or a potato masher, break the squash up.
7. Bring the mixture to a boil, then reduce to a simmer. Cook the soup for about 30 minutes, until the flavors have melded.
8. Carefully purée the soup using a blender or food processor.
9. Return the puréed soup to the pot, and bring to a boil, then reduce to a simmer.
10. Add the kale, and cook for about 10 minutes, or until the kale is tender.
11. If needed, add a small amount of water to thin the soup if it becomes too thick.
Top photo: Roasted kabocha squash soup with kale. Credit: Cheryl Lee