Articles in Vegetables w/recipe
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
It’s so easy to gobble up a big bowl of guacamole. Just mash a dozen avocados, add some spiced-up tomatoes, garlic and citrus juice. When surrounded by a pile of fresh tortilla chips, nothing disappears faster in our house when it comes to party starters.
But what to do when you don’t happen to have an avocado tree in your backyard and the price of out-of-season green globes starts climbing into the stratosphere? Sweet peas, fresh or frozen, provide an amazingly tasty alternative when made a little creamier with extra virgin olive oil. If you blindfolded your guests, they would be hard pressed to name the main ingredient, but they’d be just as happy with the flavor.
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Best of all, sweet pea guacamole doesn’t turn that nasty brownish gray color over time like avocados do as they oxidize. You can even make it a day or two before the party and it will look and taste just as fresh as the moment you created it.
I have Michelin-starred chef María José San Román to thank for my first introduction to this simple swap when I joined her at Nancy Harmon Jenkins’ Amorolio event in Tuscany. As English shelling pea season kicks into high gear this spring, I’m going to be digging into my own riff with this nonclassical composition.
Sweet Pea Guacamole
Jalapeños can be very hot or mild, so test the level of spice before adding to your dish, according to your preference.
1 pound fresh sweet peas, shelled
½ cup extra virgin olive oil
1 shallot, chopped
1 clove garlic, chopped
2 jalapeño peppers or to taste, chopped
Juice of 2 limes
2 ripe avocados (optional)
2 teaspoons salt
¼ cup cilantro, minced
1. Steam peas until tender, about 3 minutes. Remove from heat, cool.
2. In a blender or food processor, purée peas, olive oil, shallot, garlic, jalapeños and lime juice until almost smooth but still a bit chunky.
3. In a medium bowl, combine mashed avocado, if using, with pea mixture, leaving chunky. Add salt to taste. Garnish with cilantro. Serve with tortilla chips.
Top photo: Sweet pea guacamole. Credit: Caroline J. Beck
After my stove, my freezers are the most important kitchen gear I own. I have a large standup one in my kitchen, a chest freezer in the basement, and the freezer that is part of my old refrigerator, also stored in the basement, and all of them are full.
I think of them as essential parts of my pantry, and their contents always enter into my plans for my next meal. As someone who likes bread for breakfast, but not the same kind every day, I store an array that can satisfy any of my moods. Sometimes I want a hearty whole grain loaf, so I pull out a slice from the loaf I baked using Joanne Chang’s recipe from “Flour.”
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If I go for something a little sweet, I have home-baked coffee cakes that are not too rich or frosted, yet have that slight sweetness, yeastiness and pull I find so satisfying. I always keep store-bought rolls, and am especially fond of ciabattas, which go from the freezer to the convection setting on my toaster oven, ready to eat by the time the coffee is brewed.
I would add that these rolls are improved by this process, for they come out with a crunchy crust after having been subjected to thick plastic bags that make their crusts flaccid. Sourdoughs, sandwich loaves, and bagels are also in my kitchen freezer awaiting their turn at the toaster oven.
Freezing meals, not just foods on sale
Of course I have cooked dishes in my freezers, and this is the most important reason to have so much freezer space. Instead of filling the spaces with foods on sale in the super market — a pile of chickens, for instance — I use my freezers as a convenience, making sure that appealing cooked dishes are available all year round and get used up in a timely way. For instance, when I am in a cooking mood I prepare thick soups to serve on those winter nights when I may not feel like cooking.
Other dishes are great candidates for the freezer, such as cabbage rolls, because the dish has so much sauce that it freezes and preserves well. And, clearly, one does not have to come from Eastern Europe to love this dish. An Irish friend dropped by recently, joined us for a cabbage roll dinner, and wouldn’t leave until he got the recipe. And I have friends I already know love this dish, so I can always come up with a last-minute meal I know will please them. I just have to mash some potatoes and dinner is set.
The other good use I make of my freezer is to preserve foods that can otherwise go bad. Whole wheat flour is a prime example. And I keep many of my other grains in the freezer to keep away those kitchen moths that are known to invade.
My interest in convenience means that I will keep on hand cuts of meat my family enjoys. Because we all like chicken thighs, I buy them in bulk and clean and skin them before packaging and freezing so that when they thaw they are ready to go into any dish I choose. But I don’t stuff my freezers with bulky items, especially large cuts of meat or turkeys. This may be because I came across a story some years ago that I have since thought of as a cautionary tale.
A man was given a 30-pound turkey one summer, which he decided to freeze until Thanksgiving. He managed to stuff it into his old chest freezer, pushing it around the internal coils. When he went to get it, he found the turkey hopelessly stuck and impossible to retrieve because, of course, it was no longer malleable and capable of bending around the coils. He had no choice but to unplug the freezer and wait for the turkey to thaw.
Be careful about what goes in the freezer
I sometimes store foods that are available only at stores far from home, but such long-distance shopping can backfire. I have a friend who likes fresh beef tongue, something you don’t find in neighborhood groceries, so she had to travel some distance to get one. When she got home and unwrapped it, she found that it was smelly and had gone bad. In a rage, she called up the butcher who sold it and gave him a piece of her mind, emphasizing that she lived far away from his shop so that returning it wasn’t going to be easy. He told her to put it in her freezer until the next time she was in the area to which she replied, “What do you think I’m running here? A morgue?”
So I am cautious and selective about what goes into my freezers. I remind myself that I don’t think of freezing food necessarily as a way to save money, but rather as a convenience and a way to eat well. When I have a good crop of tomatoes from my garden, many go into a marinara sauce. And I have a favorite corn chowder recipe I prepare in August and pull out in February. Being so enamored of freezing food has led to some teasing by family members. Recently, I went to my basement to put away muffins I had just made when I found taped to the top of the freezer a cartoon showing a husband, wife, and their own chest freezer. The caption has the wife saying, “Do you still want this?” Tucked under her arm is an object shaped like a man and wrapped like a mummy, which she fails to recognize as a leftover corpse.
1 head cabbage with large tender leaves
2 medium potatoes, coarsely chopped
1 large onion, coarsely
1 (28 ounce) can of tomatoes
1 can sauerkraut
1 (15 ounce) can tomato soup
Juice of one lemon
1½ cups brown sugar (or less, according to taste)
2 pounds chopped beef, uncooked
2 carrots sliced
Salt and pepper to taste
1. With paring knife, make cuts around stem of cabbage, then steam for five to 10 minutes, allowing leaves to soften so they can be rolled without splitting.
2. Using a food processor, process potatoes, onion and eggs, until all lumps of potato and onion are gone.
3. In large 8-quart Dutch oven pour in the tomatoes, sauerkraut, tomato soup, lemon juice and brown sugar. Add the vegetable mixture from the food processor and the raw, sliced carrots. Salt and pepper to taste.
4. When cabbage leaves are cool and pliable, fill each one with a heaping tablespoon of meat, roll loosely and place in Dutch oven on top of ingredients. If cabbage leaves are stiff, put remaining cabbage back into the steamer until leaves are pliable.
5. Simmer the dish for 1½ hours. It tastes best the day after it is cooked.
Note: I found at a Chinese market a cabbage that is wide and flat. It has very large leaves that are easy to roll. Standard cabbages can be more difficult to handle.
Top photo: Stuffed cabbage rolls. Credit: Barbara Haber
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
Place a carbon steel pan on a stovetop burner on high heat and stand back. In minutes, the surface temperature will reach 600 to 700 F. When hazy smoke floats into the air, it’s time to drizzle a small amount of oil onto the pan. The oil scatters across the surface, looking for a place to hide from the heat. But there’s no escape. The oil accepts its fate, adds a bit more smoke and waits. Drop a piece of marbled meat or a beautiful medley of farm fresh vegetables into the pan and the sizzling begins. Smokin’ carbon steel is the alchemist’s apprentice, transforming fat and starch into savory sweetness.
To create beautifully charred meats and crispy skin fish filets, restaurant chefs use sauté pans designed to take high heat. Searing caramelizes the outside and locks in flavor. In the home kitchen, cast iron and stainless steel pans are favored by many, but carbon steel has advantages over both. No health issues are associated with using carbon at high heat and cleanup is easy. Like woks, once a carbon steel pan is seasoned, the surface turns black so there is no need to brandish a scouring pad and cleanser.
Working with carbon steel
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Some additional care needs to be taken. Never soak a carbon steel pan in water or place in a dishwasher. Simply scrub with a little soap to remove particulates and grease, rinse, then heat the pan on a stove top burner until dry and the pan is ready to use again. Acidic ingredients such as lemon juice and tomatoes can affect the seasoning of the pan, but that is easily remedied by following the manufacturer’s directions.
Available in cooking supply stores, the pans are half the cost of stainless steel and twice the price of cast iron. Once seasoned according to the manufacturer’s directions, the pans are virtually indestructible and designed to last a lifetime.
The pan I use is a French-made de Buyer 12.6-inch Mineral B Element. A bit lighter than a comparably sized cast iron pan, the extra long handle never gets hot when used on the stove top. At high heat, the surface of the carbon steel pan becomes nonstick with the smallest amount of oil.
Very much like Chinese stir-frying, cooking at high heat requires all ingredients to be prepped before cooking begins. To avoid risking a burn, experts suggest using a pair of long metal tongs, 12 inches or longer to manipulate the ingredients in the pan.
Get ready for some serious heat
A good exhaust hood with a fan above the stove is also necessary. High heat’s sweet smoke can turn from pleasure to pain if unvented. Many a meal has been spoiled by the annoying screech of a smoke alarm.
Use an oil that can tolerate high temperatures. A proponent of high-heat cooking to prepare his signature crispy salmon filet, chef Taylor Boudreaux of Napa Valley Grille in West Los Angeles, Calif., recommends a blend of canola (80%) and olive oil (20%).
Keep a premixed bottle on hand in the kitchen and you’ll always be ready for a smokin’ good time.
Pan Seared Bone-In Ribeye Steak
I believe a little bit of steak goes a long way, so my preferred portion is 6 to 8 ounces. Quality rather than quantity makes the difference in this supremely easy-to-make, protein-centric dish. Buy the highest quality steak available.
A good steak deserves good accompaniments that are entirely personal in nature. One person draws pleasure from a side of fries, another prefers a baked sweet potato with butter. Some diners wouldn’t eat red meat without a glass of red wine. I enjoy a charred steak with caramelized onions and shiitake mushrooms served alongside garlic-parsley mashed potatoes, a carrot-broccoli sauté and an ice-cold perfect Manhattan up with a twist. But that’s me.
The times indicated in the recipe are estimates. The thickness of the steak will affect how long the meat needs to be cooked to reach the desired level of doneness.
1 bone-in ribeye, T-bone or Porterhouse steak
Sea salt and ground black pepper to taste
½ teaspoon blend of canola oil (80%) and olive oil (20%)
1 teaspoon sweet butter (optional, see variations)
1 garlic clove, peeled, root end trimmed (optional, see variations)
½ teaspoon finely chopped chives, or the green part of a scallion (optional, see variations)
1. Wash and pat dry the steak. Season lightly with sea salt and black pepper. Set aside.
3. Place the carbon steel pan on a burner on a high flame.
4. When the pan lightly smokes, drizzle the oil into the pan. In seconds the oil will smoke.
5. Using tongs, place the steak in the pan. Press down gently along the edges and the meat next to the bone. Pressing too firmly will force juices out of the steak which would diminish the flavors.
6. Allow to cook and sizzle. Steaks are best served medium-rare. Make adjustments as to time if you prefer yours less or more cooked.
7. After 3 to 5 minutes, turn the steak over. After another 3 to 5 minutes, press against the middle of the steak. If the meat feels solid, it is cooked. If it can be pressed down easily, then it probably requires more cooking. To be certain, use a sharp paring knife to make small cut in the middle of the steak. Inspect and determine if the steak has cooked to the state of doneness you enjoy.
8. Serve hot with your preferred sides and beverage of choice.
1. Use a combination of stovetop searing and oven baking, as many restaurant chefs do. To do this, sear the steak for 2 minutes on each side, then place in a 400 F oven for 5 minutes. To remove the pan from the oven, remember to use an oven mitt. The handle that rarely gets hot on the stove top will be very hot after spending time in the oven.
2. Test for doneness as before. If not cooked to your preference, place back in the oven.
3. After removal from the oven or the stovetop, drop a teaspoon of sweet butter and a crushed garlic clove (peeled) into the pan. Spoon the butter-garlic mixture over the steak, bathing it in the sauce. Discard the melted butter and garlic before serving. Place the steak on the plate with the sides.
4. Sprinkle 1 teaspoon finely chopped chives or the green part of a scallion over the steak just before serving.
Caramelized Farmers Market Vegetables
Perfect as a side dish or as an entrée with noodles or rice, the vegetables should be charred but not overcooked so their texture is al dente. Using the freshest, highest quality vegetables will create a better tasting dish. Butter is optional, but a small amount can add a level of umami that turns a good plate of vegetables into an outstanding one.
2 large carrots, washed, root and stem ends removed, peeled, cut into rounds or 1 -nch oblongs
1 medium onion, washed, root and stem ends removed, peeled, julienned
3 garlic cloves, skins and root ends removed, smashed, finely diced
2 cups broccoli florets, washed, sliced long ways into bite-sized pieces
2 cups Brussels sprouts, root ends trimmed, cut into quarters or julienned
1 cup shiitake or brown mushrooms, washed, stem ends trimmed, thin sliced long ways
1 teaspoon blend of canola oil (80%) and olive oil (20%)
Sea salt and ground black pepper to taste
1 teaspoon sweet butter (optional)
Pinch of cayenne (optional)
1. Assemble all the vegetables on the cutting board, ready to use. If serving with steamed rice or cooked pasta, have that prepared as well.
2. Set the burner on the highest setting. Place the carbon steel pan on the burner. Allow to heat until a small amount of smoke begins to form.
3. Drizzle in the blended oil. When it smokes, add all the vegetables.
4. Using the tongs, toss the vegetables frequently to prevent burning. Toss for 3 to 5 minutes or until the vegetables are cooked al dente.
5. Remove the pan from the burner. Because the carbon steel is still very hot, continue tossing the vegetables. Add the butter and cayenne (optional). Toss well. Taste and adjust seasoning with additional sea salt and pepper.
6. Serve hot as a side dish or with the pasta or rice.
– If caramelized onions are preferred, cook them separately until they take on a golden color, then add the other vegetables.
– Substitute or add vegetables you enjoy, such as zucchini, turnips, kale or kohlrabi. Since some vegetables cook more quickly than others, learn which ones need to go into the pan ahead of the others. For instance, small diced turnips and kohlrabi would go in first before adding the other vegetables.
– Instead of adding butter and cayenne (optional), add 2 tablespoons soy sauce or an Asian sauce (optional), and for added heat, add 3 tablespoons finely chopped Korean kimchi (optional).
Top photo: Carbon steel sauté pan on high heat, smoke rising from the blended oil. Credit: David Latt
Sun, Sea & Olives: Thumbs up yet again for the Mediterranean diet. Those tireless researchers in Spain who brought us the good news a year ago about positive effects on heart disease and stroke from following a Mediterranean-style diet have added to their pitch: It now looks as though the Med diet can also be beneficial against diabetes, especially among older adults at high risk for heart disease. This is all part of the same large-scale study of the effects of the Mediterranean diet on cardiovascular disease that has been ongoing among several different medical centers in Spain.
Sun, Sea & Olives
First in an occasional series on the Mediterranean diet
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Experts, including the Joslin Diabetes Center and the American Heart Association, tell us there’s a clear relationship between diabetes and heart disease. Heart disease and stroke are the main causes of death and disability among diabetics; furthermore, adults with Type 2 diabetes are two to four times more likely to suffer heart disease or stroke than adults without it. So preventing heart disease could begin with preventing Type 2 diabetes.
The details of the latest study-within-a-study are in the January 2014 issue of The Annals of Internal Medicine, Vol. 160, No. 1. The conclusion is already drawing attention from medical and public health establishments. Most significant are the ages of the 3,500 participants (between 55 and 80) and the length of the study (more than four years), indicating, in the words of the lead author of the study, Dr. Jordi Salas-Salvado, that “it’s never too late to switch.” Even for older adults with several markers for a strong risk of heart disease, even without calorie restriction, even without increasing exercise, changing to a Mediterranean-style diet can bring positive results. (And if you do cut calories and bump up the exercise, so much the better.)
And it’s not just diabetes. The Mediterranean diet is also known to be protective against other catastrophic illnesses — heart disease, stroke, high blood pressure (hypertension), certain cancers and neurological decline. Beyond that, the evidence is clear that people who follow a Mediterranean type of diet often not only live longer but have a healthier old age.
Mediterranean diet is simple, easy, inexpensive
So what is this Mediterranean diet that we keep hearing so much about?
I’ve been fortunate for much of my adult life to live, work, cook and raise a family in several Mediterranean countries, and I’ve spent much of the past 20 years studying the diet from that perspective — that is, not of a scientist, a nutritionist or a chef, but simply a person who wants to provide herself, family and friends with good, healthy food and to grow old gradually but gracefully with most systems still in place.
It’s puzzling to me why more people don’t seem able to make the relatively effortless and uncomplicated switch to a Mediterranean way of cooking and eating. After all, it’s simple, it’s easy, it’s not expensive. It requires no ingredients that aren’t readily available in any well-stocked supermarket and no techniques for which a culinary degree is necessary. Anyone who knows how to boil water or fry an egg, anyone who has access to a good supermarket, anyone who’s willing to buy into the idea that investing a bit of time in preparing food is an investment with terrific payoffs in terms of satisfaction as well as good health — anyone like that ought to be able to do this.
If you’re timid, here are a few principles to start you off:
- Increase the amount of vegetables you consume, especially fresh, seasonal vegetables like, right now, spicy greens, squashes and root vegetables.
- Replace most of the red meat (beef, pork, lamb) in your diet with fish and legumes — eat fish three times a week, beans at least twice. (That includes lentils, chickpeas, fava, black beans, borlotti and many others — just Google “legumes” for a look at this astonishingly broad category.)
- Substitute extra virgin olive oil for the other fats you now consume, whether butter or vegetable oils. Use it as a garnish, but use it also for cooking — it is simply not true that you can’t cook with extra virgin.
And here’s a quick and easy recipe, incorporating olive oil and lots of vegetables, to get you on the road to a healthy Mediterranean diet and a more delicious way to eat. Serve this on top of a brown rice pilaf topped with chopped almonds, maybe accompanied by a salad of greens and avocados, and you’ll have a complete meal that is undeniably good-tasting and even more undeniably good for you too:
A Medley of Roasted Winter Vegetables
You may use any of a number of different winter vegetables, mostly roots, for the dish, but count on at least a pound plus a little more for each person, not including garnishes like chili peppers and chopped herbs. To make 4½ pounds of vegetables, I assembled 2 medium beets, 1 smallish celery root, 1 medium sweet potato, 5 small carrots, 2 small white turnips, 2 fat leeks and 6 small potatoes.
Makes 4 servings
4½ pounds assorted vegetables
2 or 3 garlic cloves
2 celery ribs
2 fresh green chili peppers
Half a medium fresh red sweet (bell) pepper
About ⅓ cup extra virgin olive oil
Sea salt and freshly ground black pepper to taste
Pinch of red chili flakes, if desired
Juice of half a lemon
About ¼ cup minced fresh green herbs (flat-leaf parsley and basil, thyme, rosemary or chives)
1. Set the oven on 400 F.
2. Prepare the vegetables, peeling and trimming them, then cutting them into regular cubes or chunks, not more than 1 to 1½ inches on a side. Coarsely chop the garlic. If using beets, keep them separate from the other vegetables so they don’t bleed their deep, ruddy color into the paler roots. If using leeks, trim, wash and slice about ½-inch thick and set aside. Slice the celery ½-inch thick and set aside. Trim the peppers, sliver lengthwise and set aside.
3. Bring a tea kettle of water to a boil.
4. Combine all the vegetables except the beets, leeks, celery and peppers. In an oven dish large enough to hold everything, toss the vegetables with ¼ cup of oil and the salt and pepper. Add a pinch of red chili flakes if you wish. Stir in the lemon juice and add boiling water to come halfway up the vegetables.
5. In a separate, smaller oven dish, toss the beet chunks with the remaining olive oil plus salt and pepper. (No need to add lemon juice or boiling water.)
6. Set the two dishes in the preheated oven and let them roast, uncovered, for about 25 minutes or until the vegetable chunks are tender all the way through.
7. Remove both dishes from the oven. Add the sliced leeks and celery, along with the slivered peppers, to the vegetable medley and stir everything together so the browned vegetables on top of the dish are mixed in and the paler ones on the bottom are brought to the top. Return the dish to the oven for an additional 15 minutes of roasting.
8. When the main vegetable dish is done, remove and spoon the beets, with some of their juices, into the rest of the vegetables. Sprinkle with the fresh herbs and serve immediately. Note that this is also a dish that does not have to be served piping hot from the oven. Many people prefer it at room temperature or a little warmer.
Variations: You could add a cup or two of cooked beans or chickpeas (garbanzos) to the vegetables after they’ve finished roasting; you could also add a handful of small cremini mushroom caps along with the leeks and celery to the final roasting. If you have leftovers, purée them in a blender or food processor with some chicken or vegetable stock and reheat to make an old-fashioned but deeply satisfying classic French potage bonne femme.
Top photo: You can include vegetables such as carrots, turnips, leeks, sweet potatoes and chili peppers in your roasted vegetable medley. Credit: Nancy Harmon Jenkins
by: Nancy Zaslavsky
in: World w/recipe
Say hello to winter salsas that warm both tummy and spirit.
Thanks to weeks of holiday stuffing, little is more welcoming during the January blahs than bright dishes to guide you through bland diet foods. Yep, you know what I mean. Almost-fat-free proteins read like a who’s who of boring: the dreaded boneless, skinless chicken breast, flavorless fish fillets and soulless tofu — to say nothing of kale everything — are prime examples of depression triggers for our sins of holiday indulgence. Tasteless is one thing, but lovingly prepared, insipid homemade food is intolerable!
You can warm up from inside out with these easy-to-make salsas that bedazzle almost any low-cal dish. Dried chiles are available year round and aren’t so spicy as to cause a burn, but are definitely hot enough to ignite a grin — a wild, wacky grin — as your mouth does the Macarena.
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Winter Pear Table Salsa
Makes about 2 cups
2 dried guajillo chiles
2 dried ancho chiles
1 dried d’arbol chile
3 (8-ounce) firm but ripe pears
¼ cup freshly squeezed lime juice from Mexican (aka Key) limes, if possible
1 medium (3 inches) white onion, coarsely chopped
½ cup chopped cilantro
2 teaspoons sugar
Sea or kosher salt to taste
Freshly ground black pepper to taste
1. Using scissors, cut the guajillo and ancho chile stem ends off along with the seed clumps. Cut the chiles vertically and open flat. With a spoon, scrape out the seeds and veins.
2. Bring a small saucepan of water with the guajillo and ancho chiles to a boil. Immediately remove from the heat.
3. Stem and seed the d’arbol chile and add it to the hot water. Let the chiles reconstitute and soften at least 20 minutes or up to a few hours.
4. Drain the chiles and put them in a blender jar. Add just enough fresh water to make blending possible. Purée until smooth. Remove about a third of the chile mixture and reserve in a small dish.
5. Peel, core and chop the pears into coarse chunks. Put them in the blender with the chiles. Pour in the lime juice. Blend 10 seconds. Add the onion and blend again. Finally add the cilantro, sugar, salt and pepper and pulse to mix. Taste. If you want the salsa to be spicier, pulse in some or all of the remaining chile purée; otherwise, discard it.
Toasted Pumpkin Seed and Sesame Seed Table Salsa
Makes about 2 cups
1 large (about 4 inches) white onion
8 cloves garlic
2 plum tomatoes
2 small, dried d’arbol chiles
¼ cup pumpkin seeds
¼ cup sesame seeds
½ teaspoon sea or kosher salt
½ teaspoon dried Mexican oregano (McCormick brand is good)
1. Heat a griddle or heavy skillet to medium-hot.
2. Cut the unpeeled onion lengthwise through the root and stem ends into 8 wedges. With the skin on, place on an ungreased griddle to toast. Put the whole, unpeeled garlic cloves and the whole tomatoes on the griddle to toast until black spots appear all over each. Cool enough to handle and peel the onion and garlic.
3. Core the tomatoes and cut off the onion and garlic root ends. Put in a blender jar or food processor, adding only enough water to make blending possible, and blend about 10 seconds.
4. Toast the chiles for about 10 seconds on each side, just until their color changes. Stem and crumble one of the chiles into the blender (with seeds) and blend again.
5. Heat a small, ungreased skillet to medium-hot. Dump in the pumpkin seeds and stir until they puff, turn golden and jump around in the pan, about 4 minutes. Pour into the blender. In the same skillet, quickly toast the sesame seeds until they turn medium golden brown. Add to the blender.
6. Add the salt and oregano to the blender jar. Blend, adding water only if necessary. The goal is a chunky, rustic table salsa. Taste. Adjust the seasonings if necessary. Now is the time to crumble the other chile into the blender if you want more spice and blend to mix.
Top photo: An ancho chile (top), a guajillo chile (middle) and a d’arbol chile. Credit: Nancy Zaslavsky
Many cooks overlook the unusual vegetable called the Jerusalem artichoke, also known as the sunchoke.
The best part of the sunchoke is the tuberous rhizomes that can be eaten raw or cooked. The tuber looks like a knobby potato and tastes similar to artichoke heart. The plant can grow 6 feet high in a sunny and dry location.
A word tour of name confusion
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Its Latin binomial is Helianthus tuberosus L., indicating that it is a tuber related to the sunflower.
The sunchoke’s name in various languages indicates the confusion about its origins. In Arabic it is known as tirfās, ṭarṭūfa, kamāiyya balād al-āmrīk. This name combines the words for truffles and country potato of America. In French, Italian and Spanish it is known as topinambur, the name of a Brazilian tribe that has nothing to do with the origin of the plant. In English and Turkish, the sunchoke is the Jerusalem artichoke and yerelması, the Jerusalem, which brings us to how it got that name as the plant has nothing to do with either Jerusalem or artichokes.
The sunchoke is native to Canada and portions of the eastern United States. It first entered Italy in 1617 and was grown in the Farnese garden in Rome with the name girasole articiocco (sunflower artichoke).
The English name “Jerusalem” has long been claimed to be a corruption of the Italian word girasole, sunflower, but agricultural historian Redcliffe Salaman pointed out that the name “Jerusalem” was used to refer to Jerusalem artichokes before girasole. He argues that “Jerusalem” is a corruption of Terneuzen, a town in Holland from where the sunchoke was first introduced to England.
The sunchoke was first introduced to France from Canada no earlier than 1607 by lawyer and historian Marc Lescarbot and explorer Samuel de Champlain. It entered Provence about the same time as it did Italy and recipes are rarely found for sunchokes anywhere else in the Mediterranean but these two locales.
How to choose and store sunchokes
When buying, storing and preparing the sunchoke for cooking, look for firm tubers with unblemished skin. Choose the tubers that are the least knobby and make sure there are no spongy spots.
Store them in a plastic bag in the refrigerator crisper drawer where they will keep for two weeks. They go well with goose and other meat. Because the tubers can turn black when cooking, do not use an aluminum pan. A delightful way to use sunchokes is in soups such as this one from the Piedmont region of Italy.
Cream of Sunchoke Soup
2 ounces (½ stick) unsalted butter, divided
8 slices of French baguette
6 sunchokes (about 1 pound), peeled and thinly sliced
2 large onions, chopped
1 quart chicken or vegetable broth (preferably homemade)
½ cup heavy cream
2 teaspoons salt
Freshly ground black pepper to taste
1. In a large sauté pan, melt 1 tablespoon of the butter over medium heat and then cook the bread slices until golden on both sides, about 5 minutes. Set aside.
2. In a large saucepan, melt the remaining butter over medium heat and add the sunchokes and onions, stirring them and cooking until softened, about 15 minutes.
3. Add the broth and bring to a boil over high heat for 15 minutes, then remove from the heat.
4. Pass the soup through a food mill and transfer to a saucepan.
5. Bring to a boil and add the cream. Once it’s hot, season with salt and pepper and serve with the bread.
Top photo: Sunchokes (Jerusalem artichokes). Credit: Clifford A. Wright