Brussels Sprouts Two Ways

I came across this recipe in January's issue of Bon Appetit Magazine and have made it a dozen times since reading it. As a child I did not grow up eating Brussels Sprouts so now that I know I love them I am always looking for a new recipe to spice them up and this recipe really hit the mark.

Stir-Fried Brussels Sprouts with Garlic and Chile

Ingredients:

- 4 cups halved brussels sprouts

- Kosher salt

- 1/4 cup vegetable oil

- 2 tablespoons thinly sliced garlic

- 1/4 cup oyster sauce

-  4 teaspoons Thai fish sauce (nam pla)

- 2 teaspoons soy sauce, preferably Thai thin soy sauce (such as Healthy Boy)

- 2 teaspoons sugar

- 1/2 teaspoon (or more) 1/8"-thick slices of red Thai chiles

- Pinch of ground white pepper

- 1/2 cup low-salt chicken broth

Directions:

Blanch brussels sprouts in a large pot of boiling salted water until bright green, about 15 seconds. Drain and set aside.

Heat oil in a wok or large skillet over medium heat. Add garlic and stir until light golden brown, about 30 seconds. Using a slotted spoon, transfer to a small bowl.

Increase heat to high; add brussels sprouts. Stir-fry until they begin to soften, 2–3 minutes. Add oyster sauce and next 5 ingredients. Stir-fry for 30 seconds; add chicken broth. Bring to a boil; cook until liquid is reduced slightly, about 2 minutes; add more chiles, if desired. Stir in garlic.

If you are looking for something a little less spicy then here is a recipe for you...

Brussels Sprouts with Apples and Shallots

Ingredients:

- 1 pound Brussels sprouts

- 2 large shallots, sliced into 1/4-inch-thick rings

- 2 medium crisp, firm apples (such as Gala, Honeycrisp or Braeburn), cored and cut into 1/2-inch chunks

- 1/2 cup water, divided

- 1/4 cup cider vinegar, divided

- 1/4 teaspoon sea salt

- 1/2 teaspoon freshly ground black pepper

- 4 sprigs fresh thyme

Directions:

Rinse Brussels sprouts well and pull off any loose or yellowing leaves. Trim the stem ends and then quarter each sprout. Set aside.

Heat a large high-sided sauté pan over high heat. Add shallots to the very hot pan and cook, stirring constantly for 2 minutes. Add apples and 1/4 cup water, scraping any brown bits from the bottom as the water sizzles. Cook until the liquid reduces by half, about 2 minutes. 

Add Brussels sprouts, remaining 1/4 cup water, 2 tablespoons vinegar, salt and pepper. Reduce heat to medium, cover and simmer until the sprouts and apples are tender enough to be pierced all the way through with a fork, stirring occasionally, about 15 minutes.

Uncover, stir in remaining 2 tablespoons vinegar and the leaves pulled from sprigs of thyme. Scrape any bits from the bottom of the pan as liquid sizzles and reduces until nearly gone. Transfer to a serving bowl with any of the remaining liquid and serve immediately.

Chia Seeds

When I used to hear the word Chia I would immediately think of the pet, but since learning more about this powerful seed I think less of the pet (though the jingle does still come to mind) and more about OMEGA-3's!!!

I know, who would have thought a plant that was fun to grow as a child would one day become something I well planted in my own body. 

A few months ago I started reading articles and seeing features on TV shows saying, "Super Food: Chia Seeds, the New Flaxseed" 

At this time I had been incorporating flax seeds into my diet for a few months and was curious as to what was so great about chia seeds. Here are a few key items. 

- Chia is very rich in omega-3 fatty acids, even more so than flax seeds

- Chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body

- Chia seeds provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

- When added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

- Chia has a nutlike flavor

Some ideas on how to incorporate them into your diet:

- Sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack

- Grind them and mix them with flour when making muffins or other baked goods

- Add to a smoothie or a juice 

- Mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as "chia fresca" 

- Or toss them in a bottle of water when going for a run

Any way you add these to your diet will be beneficial! I like to start my day with a fresh green juice with a tablespoon of chia seeds!

 

Kale Waldorf Salad

I found a basic salad recipe while looking through the Whole Foods App on my iPhone, I highly recommend this app, it has great healthy recipes that are easy to prepare. I have made a few changes to the original recipe and find it to be heavenly. The dressing works so well with the Kale as well as on other salads or used as a dip or marinade.

Serves 4-6 people 

Ingredients:

4 cups packed finely chopped raw kale

1 large red apple, such as Honeycrisp or Fuji, chopped, divided
1 cup thinly sliced celery
1/4 cup plus 2 tablespoons craisins, divided

1/2 cup walnuts, toasted and chopped, divided

 

For Dressing:

2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt 

Directions:

Place kale in a large bowl. Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

*place the salad when dressed in the fridge for 15 minutes once dressed, it allows the kale to soak up the dressing and the leaves fill with flavor. 

15 Minute - Healthy Bowl

This high fiber, low sodium, dairy free dish takes just 15 minutes to prepare and you will be wondering why you never made it before. 

Ingredients

1 cup quinoa
1 cup Organic Sprouted Green Lentils
1 bunch kale, stemmed, chopped 

1 bunch mustard greens, stemmed, chopped

1 head broccoli, cut into florets and steamed 

Choice of chicken, salmon, or tofu (optional)
1 avocado, cut into wedges (optional)

1 tbsp EVOO
Low sodium chicken broth
For serving:
Bragg Liquid Aminos 
Bragg Organic Sprinkle Seasoning 
1 lemon, cut into wedges

Directions:

Cook quinoa and lentils separately according to package instructions. (I cook in chicken broth instead of water)

While that is cooking chop up the greens and sprinkle protein with Bragg seasoning. Heat pan with 1tbsp of EVOO add chicken and sautee until cooked and then toss in greens. 

Divide quinoa among four bowls. Top with lentils, kale and mustard greens and your choice of tofu, chicken or salmon, if using. 

Garnish with avocado if you choose. Serve at the table with liquid aminos, seasoning and lemon wedges.

15 Minute Baked Salmon

Here is an easy to make Salmon recipe that will even please people who aren't big cooked salmon fans (like my mother and I... who happened to make the meal. 

While down in Florida this weekend my Grandma made sure to pick up some food to have in the house, one item was a GIGANTIC piece of salmon. Of course my mother and I NEVER cook salmon but hey, can't let good food go to waste. So we headed out to whole foods and grabbed some ingredients to make the best meal possible, and let me say we were both pleasantly surprised and my grandparents flipped over the meal!

Baked Salmon with Lemon-Thyme Flaky Salt 

Ingredients (Serves 4):

1 shallot, finely chopped

4 salmon fillets, skinless

4 teaspoons olive oil, divided

Sea salt and pepper

1 teaspoon finely chopped fresh thyme leaves

1 teaspoon flaky salt, such as Maldon sea salt

Finely grated zest of 2 lemons

Directions:

Preheat oven to 350°F. Sprinkle half the shallot in a baking dish large enough to hold all of the fish in a single layer. Rub each fillet all over with a teaspoon of olive oil. Lightly season one side of each fillet with cooking salt and pepper. Place fillets on top of shallots in the baking dish, seasoned side down, and sprinkle with remaining shallot. Bake 12 to 15 minutes or until flesh is opaque and flakes with a fork.

While fish bakes, prepare the seasoning salt by combining thyme, flaky salt and lemon zest in a small bowl. Mix gently. The salt mixture will be slightly wet and clumpy. When fish is done, sprinkle a little bit of the seasoning salt over each fillet, making sure each portion gets a bit of salt, zest and thyme.

Serve immediately with any remaining seasoning salt if desired.

This simple dish of baked fish topped with a fresh citrus-herb salt mixture can be easily prepared on a weeknight. Serve with your favorite grain and vegetables.  

We opted for orzo with sautéed mustard greens (my favorite) broccoli rabe (my moms favorite) and cherry tomatoes (who doesn’t love those). 

This is a dish I will definitely be making again and again...

Seaweed Snacks, The Potato Chip of the Sea???

Growing up I was always told to try food, and if I didn't like it I didn't have to eat it again. Well I have not found many things I haven't liked.

I remember being away at sleep-away camp and when other kids would request candy for visiting day I begged my mom to find me sheets of seaweed to snack on. She thought it was an odd request but non the less she found them and I was a happy camper.

 

Well it has been about 12 years since my summers at camp and seaweed still is a top snack in my life. It has also become much more mainstream. While I still go to M2M (Asian market with tons of options and bulk packs) you can find Seaweed snacks at Trader Joe's nationwide and even at bodega's around the city.

I was an avid roasted seaweed eater but now with other oil options as well as wasabi flavor this healthy snack has come a long way. Go pick some up and try it out for yourself.

Farmer's Market - Part VIII

 As you know by now I love my green vegetables, and after my last few trips to the farmers market my love has only grown stronger . Once or twice a week, I head over to Lani’s Farm stand at the Union Square Farmer’s Market.

I always find myself drawn to Lani’s because they have vegetables cooking as you are shopping. They usually have somewhere between 2 and 6 vegetables going at once and they prepare them perfectly. Each vegetable is cooked EXACTLY the same way, Extra Virgin Olive Oil, Sea Salt, a little Jalapeño and THAT IS IT, does it get any easier? *note: some greens are blanched in water for a minute prior to sautéing*

After trying what they have cooked I usually choose 3 vegetables to base my dishes around for the week. Below are my most recent additions to my life, and you should consider adding them to yours.  Try these vegetables prepared both as mentioned above and raw.

Bok Choy - Also known as Chinese white cabbage, this vegetable is a great addition to your diet and can be found year round in farmer’s markets and supermarkets anywhere. The healthiest member of the cabbage family is full of Vitamin C, Calcium, Dietary Fiber and Potassium. Enjoy this vegetable prepared many ways, sauté, braise or add to a soup. Mildly flavored with a tender sweetness this vegetable is a welcome accompaniment to many meals without overpowering.

Italian Dandelion - This edible green has been used as medicine. Dandelions are very nutritious having more vitamins and minerals than most vegetables. The leaves are eaten in a salad or boiled in water to make tea, which is known to strengthen and purify the blood. To learn more about this top ranking green check out this article Health Benefits of Dandelions .

Mustard Greens - Mustard greens are low in calories and contain a large amount of antioxidants. They provide an excellent source of vitamins B6, C, and E, folic acid, calcium, carotenes, manganese, copper, and fiber.  They also offer a good source of phosphorus, vitamins B1 and B2, magnesium, protein, potassium, and iron. Studies have shown that mustard greens have anticancer effects and assist in supporting bone health. Mustard greens are also beneficial especially for women who are going through menopause.  They have the ability to protect against breast cancer and heart disease. 

 Mizuna - One of the mildest mustard greens, mizuna, which is often found in mesclun mixes is high in immune-boosting vitamin C, folate, and iron. It also contains powerful glucosinolates antioxidants linked to decreased cancer risk. One of the most famous and unique Japanese greens, they are mildly peppery in flavor. Usually eaten raw in salads, they are also good when lightly cooked. 

 

Swiss Chard - With white being the mildest flavor of all different color chards, this vegetable is good even in soups, or replace spinach in any dish for a meatier texture.  Like spinach, it is the store house of many phytonutrients that have health promotional and disease prevention properties. Rich in Vitamin K, also rich source of omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like ß carotene, α-carotene, lutein and zeaxanthin this vegetable will surely enhance your diet. 

 

Past Entries:

Farmers Market Part I / Farmers Market Part II / Farmers Market Part III / Farmer’s Market Part IV / Farmers Market Part V / Farmers Market Part VI / Farmers Market Part VII

Quinoa Salad

In the past year, Quinoa has quickly become my favorite grains. I love the subtle crunch that it has when cooked and that it is so high in protein.

Quinoa is a grain-like crop grown for its edible seeds. It’s considered a “pseudocereal,” — not a true cereal, not a grain, since it’s not a grass. It’s related to species like beets, spinach and tumbleweeds and is 6,000 years old and is native to the Andean region of South America. 

The main reason its star is on the rise here is because of its incredible nutritional value, as well as it's ability to take on so many other flavor. 

Quinoa and Vegetable Salad

Ingredients:

- 1 Cup Quinoa

- 2 Cups Low Sodium Chicken Broth

- 2 Handfuls of Kale

- Cherry Tomatoes

- Yellow and Orange Bell Peppers

- Japanese Eggplant

- EVOO

- Sea Salt

1. Instead of cooking the Quinoa in water I choose to use Chicken Broth in order to give a little added flavor.

2. While the Quinoa is in the pot cooking I diced up all of the vegetables.

 

3. Next I took all of the vegetables and tossed them in a pan with some EVOO and sea salt. 

4. Once the Qunoia was finished cooked I added into the pan of vegetables and let it sit covered for a few minutes. 

This recipe is easy as can be and can be done with any vegetables you have sitting around. Quinoa is also a great addition to salads as well. 

I decided to pair the Qunioa Vegetable salad with 3ox of Rotisserie Chicken Breast to make for a filling balanced lunch.

Benefits of Juicing

After learning more about a raw food diet I decided to step up my "juicing game" I decided to challenge myself to a 4 day juice cleanse, and I was shocked at how I felt. Prior to the "cleanse" I thought I would be spend the 4 days tired and miserable but it was just the opposite, I was filled with energy and never had a moment of bitterness or anger towards the cleanse. I did not go into this cleanse looking to loose weight, I wanted to challenge myself to see what my body can handle. I also thought it would be good to treat some pain and swelling I was having in my jaw. For those of you unaware I had reconstructive jaw surgery and was suffering from a major flare up. 

I decided to look into the benefits of fruits and vegetables and go from there. Here is a list of some of my findings:

Apple - increases elimination

Beet - encourages a healthy cardiovascular function, possesses strong detoxifying properties

Carrot - liver cleanser

Cucumber - purifies the blood and cleans the intestines

Ginger - known as a natural healer for the entire body, reduces inflammation, aids digestion

Grapefruit - improves liver function, high in antioxidants

Lemon - liver cleanser

Pear - high in vitamin c and copper, potent anti-inflammatory 

Pineapple - reduces inflimation

Spinach - provides support to both liver and kidney function, reduces fatigue, heals the digestive tract, high in antioxidants

When juicing it is important to use Organic fruits and vegetables in order to steer clear of pesticides.

Here are a few of my favorite combinations:

Hint of Greens - Pear, Cucumber, Pineapple, Ginger

Tons of Greens - Spinach, Cucumber, Apple, Parsley, Ginger, Lemon

BApples - Beet, Apple, Pineapple

aLive - Carrot, Apple, Ginger
Gingade - Grapefruit, Ginger

When making juice don't be afraid to try out different combination's, you will be surprised how great fruit and vegetables blend together to create unique flavors. 

Autumn Is Here

Well Summer is over and Autumn is in full swing and that means many things for both our health and nutrition. According to Chinese Medicine each season corresponds to specific Meridian and Organ system and Autumn is the season when the Lungs and Large Intestine are most active and susceptible to both positive and negative influences. 

If the Lungs become imbalanced Qi (pronounced "chee") can be weakened and we become susceptible to illness and conditions such as allergies, asthma, colds, flu, dry skin and much more. The Lungs and Large Intestine are also vulnerable to problems caused by sadness and grief. Should you notice any signs of either in your life be sure to seek help whether though therapy, exercise or even a vacation to somewhere sunny and warm.

In Autumn, also known as the Harvest Season we see how nature provides us with foods that we need for our health and well being. The harvest season is a time to prepare the body for the cold weather ahead. With winter approaching your diet should shift toward richer, denser foods that will provide you with energy and warmth. It is also important to nourish your immune system through your diet. Be sure to take advantage of dark green and golden-orange vegetables that are rich in beta-carotene. Such foods include: carrots, pumpkin, squash, broccoli, kale, mustard greens and much more. 

Here is a list to help you shop for foods this season:

Fruits

Apple, Banana, Clementine, Cranberry, Date, Fig, Grape, Grapefruit, Kiwi, Kumquat, Mandarin Oranges, Pear, Permission, Plum, Pomegranate, Quince

Vegetables

Avocado, Beet, Bell Pepper, Bok Choy, Broccoli, Brussels Sprout, Cabbage, Carrot, Cauliflower, Corn, Garlic, Gingerroot, Leeks, Onion, Parsnip, Pumpkin, Shallot, Spinach, Squash, Sweet Potato, Turnip, Yam

Grains

Amaranth, Barley, Buckwheat, Corn, Millet, Quinoa, Rye, Wheat

Nuts

Almond, Brazil, Cashew, Pecan, Pignolia, Pistachio, Walnut

Beans

Black, Carob, Garbanzo, Kidney, Lentil, Lima, Navy, Soy

Seeds

Flax, Pumpkin, Sesame, Sunflower

Enjoy all the season has to bring!!!! 

Farmer's Market Breakfast

After my trip to the Farmer's Market this morning I decided to make myself a healthy breakfast to kickstart the day.

I decided to have:
Green Juice (Kale, Celery, Apples, Cucumbers, Lemons, Ginger) 
1 slice of Organic 9 Grain Bread from Bread Alone 
2 eggs (1 whole, 1 white)
Handful of kale 
Handful cherry tomatoes

This breakfast was simple and easy, made my green juice and tossed the remaining ingredients into a pan until the eggs were cooked and and the tomatoes and kale wilted. Once cooked I placed it on top of the 9 grain bread.

Farmer's Market Dinner

What’s better then walking to the farmer’s market picking up an assortment of foods and going home to cook dinner for a friend? Today I did just that. After a trip to the gym I headed over to the Union Square Farmer’s Market.

I picked up sorted squash, peaches, sheep’s milk feta cheese, a small watermelon, and basil after that it was a quick stop at whole foods for some shrimp.

After a long day it is nice to prepare a quick, easy, healthy meal with just a few ingredients and I did just that. My friend Heather came over and we sipped on some wine and caught up as I got to work in the kitchen.

To start the meal we had:

Peach, Watermelon, Feta and Basil Salad

Ingredients:

1 peach

Sliced watermelon

3oz feta cheese

Handful of basil

How to Prepare:

Slice up the peaches and watermelon into a bowl. Dice up basil and mix it in with the fruit. Cut up feta cheese and crumple on top of fruit and basil mixture. Serve.

Note: I like to eat this salad without dressing in order to let the flavors of the fruit speak for themselves. Should you want to add a dressing a splash of Balsamic Vinaigrette adds a nice kick.

For the main course:

Sorted Squash Pasta with Shrimp

Ingredients:

1 Zephyr Squash

1 Asian Cousa Squash

1 tbsp Lemon

1 tbsp EVOO

Salt and Pepper to taste

12 Large Shrimp

¼ cup chopped Basil

How to Prepare:

Julienne Squash (I have mentioned my love for my OXO peeler in the past, but a mandolin will also do the trick). Whisk together Lemon and EVOO and add in some salt and pepper to your liking. Add dressing to the squash. Chop up basil and add to squash mixture and let sit (the zucchini will soften when left to sit in the mixture). Next sprinkle a little salt, pepper and lemon on the shrimp and sauté in pan until cooked fully through.

Note: This dish can also be prepared without the shrimp. Great replacement’s for non fish eaters would be haloumi (a greek sheep and goat cheese that is excellent for grilling and holds the shape and texture)

Dinner was a hit! Both dishes where filled with fantastic flavors and it didn’t take more than 30 minutes to prep and cook this meal.

Have you cooked anything from the farmer’s market recently?

Don't Just Pump Iron...Eat It

In recent celebrity headlines Selena Gomez was hospitalized due to iron deficiency so I thought I would share with you a foods rich in Iron for both meat-eaters and vegetarians so you don;t find yourself in the same predicament. 

Meat-Eaters:

Red meat

Egg yolks - don't just eat the egg white the yolk has many benefits

Mollusks (oysters, clams, scallops)

Turkey or chicken giblets

Liver

Vegetarians:

Dark, leafy greens (spinach, kale, collards)

Dried fruit (prunes, raisins)

Iron-enriched cereals and grains (check the labels)

Beans, lentils, chick peas and soybeans

Artichokes

*Note - If you eat iron-rich foods along with foods that provide vitamin C, your body is able to better absorb the iron.*

Superfoods Part XII

Happy Summer!!!! It is June 21^st the first official day of Summer, and the longest day of the year. To help you beat the heat and the long day below are three Super Foods I turn to on the regular.

Summer Squash – This Super Food is filled with vitamin C, beta-carotene, folate and fiber making it a great food in helping to prevent cancers, heart disease and diseases caused by inflammation such as arthritis and asthma. If you are trying to lose weight or just adapt some healthier habits, summer squash's rich fiber content can help you get full faster while still providing many of the nutrients you need.

How to Prepare: There are many ways to prepare summer squash, grill, sauté, roast, or my personal favorite turn it into a healthy pasta dish! I like to julienne squash into long shreds and then I sauté in a pan with a little extra virgin olive oil until it gets soft and takes on the look of pasta. This is a great way to eat your favorite pasta dish without all of the carbohydrates and is a lighter option for summer, or all year round. Need a julienne peeler, try out the OXO version.

Carrots – Bugs Bunny had the right idea munching on carrots all day, he was loading up Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision.

How to Prepare: Have them as a snack, baby carrots or regular either way you are doing your body a favor. Shred them into a salad, roast them or steam them, like I mentioned you can’t go wrong adding this orange treat to your diet.

Figs – This tasty treat is one of my summer favorites and they happen to be full of calcium, potassium fiber and iron. While figs do contain some calories, they are extremely low in saturated fat, sodium and cholesterol making them an ideal choice.

How to Prepare: Eat them plain or add them to any salad. A personal favorite of mine, wrapping them in a thin piece of prosciutto with a little vinegar on top. When shopping for figs be sure to check that the skin is intact and that they are not to mushy.

Be sure to check out my past Super Food Entries:

Superfoods Part I / Superfoods Part II / Superfoods Part III / Superfoods Part IV / Superfoods Part V / Superfoods Part VI / Superfoods Part VII / Superfoods Part VIII / Superfoods Part IX / Superfoods Part X / Superfoods XI