recipes for inspired healthy cooking
For families crunched for time and struggling with picky eaters, today’s diet shift we know we should make for health and our planet is hard to do and hard to stick with. Meant to support, motivate, and offer practical tips, I offer up-to-date healthy recipes that will satisfy meat-eaters, ethnic food lovers and take-out junkies alike.
Rare is a realistic focus on transition, targeting the average family struggling to solve dinner. I found my friends confused by the din of no meat, no gluten, no sugar, no carb…none of these diets sustainable, when what they really needed was more intuitive knowledge to help guide more impactful choices. For all considering how to eat better- those welcoming new babies, raising children, encountering midlife, aging successfully, or grappling with a new chronic disease diagnosis-I share recipes intended to motivate more home cooking with ideas to inspire more fish, vegetables,and fruit in your rotation.
In Food KnowHow, I offer insights based on nutrition science and answers to questions foremost in mind . You’ll learn about how to unlearn a taste for salt, manage teens and resistant eaters. strategies to curb cravings, and what is a good first step on a path to better eating? Much more is available here.
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Roasted Vegetable Enchiladas with Salsa Verde
Roasted Beets with Labne and Pistachios
Fish Tacos with Chipotle Crema
nonna's creamy (no cream) broccoli pasta
Corn and Cod Chowder
better barbecue chicken on the grill
French Puy Lentils With Mushrooms and Fried Egg
radicchio roasted with aged balsamic vinegar
Pumpkin (or winter squash) Agrodolce
Thai Red Curry Vegetables and chicken
Lamb Stew Simmered with Chocolate Stout
Greek Gigantes (Stewed Beans in Herbs and Tomato)
Chicken Kathi rolls - An indian twist for burrito lovers
easy halibut with chard and blistered tomatoes
Old World Sweet and Sour Cabbage Soup
take out style shrimp with lobster-sauce
Red Russian Kale and Baby Bella Mushrooms
Chicken stewed with tomatoes, aromatic spices and vinegar
Chili Lime Fruit Salad in Coconut Water
eggplant and scallion kuku omelet with pomegranate and yogurt
roman Ricotta cheesecake with pear and lemon (cassola)
Iraqi-Kurdish Vegetable Soup with Stuffed Meatball (Kubeh)
Toasted Kasha with Garlicky Mushrooms and Farfalle
Corn and Cod Chowder
Rather than a chowder rich with cream, my recipe utilizes almond milk (or oat milk) enriched with cream to add luxury.
1-1.5 pound cod filets
2 tablespoon butter
1/2 onion, finely diced
3 Yukon gold potatoes
2 carrots, 1/4 inch diced
2 stalks of celery, 1/4 inch diced
1/2 bulb fennel, 1/4 inch diced
1 leek, sliced thin
5 garlic cloves, minced
3 cups almond milk
3/4 cup heavy cream
2 cups white wine
1/2 teaspoon coriander
1/2 teaspoon smoked paprika
10 ounces corn kernels
8 ounces string beans, slivered and halved
1 bay leaf
6 whole peppercorns
1 teaspoon dried thyme
4 tarragon sprigs, finely minced
1/2 lemon, cut in half
1 teaspoon salt
Cut the potatoes into large chunks, toss in olive oil, and roast in the oven 25 minutes.
Set a saucepan over a medium flame. Heat 1 tablespoon olive oil and saute onion for 8 minutes until translucent. Add lemon quarters, salt, diced carrots, fennel, leeks, and celery and saute to caramelize lightly.
After 6-7 minutes, add the butter, and garlic and continue to cook until aromatic 45 seconds. Add the almond milk, corn, wine, bay leaf, peppercorns, coriander, thyme, smoked paprika, salt, and tarragon. Add the cream and stir to blend spices well.
Bring to a simmer and lay the cod filets in the pan, taking care to submerge them beneath the liquid. Simmer for 10 minutes and stir occasionally allowing the cod to break apart into large chunks. Add the string beans and allow to simmer until tender and vibrant green, another 4-5 minutes. To serve, lay the potatoes in shallow serving bowls and ladle fish chowder over them. Season to taste and serve warm.
better barbecue
chicken on the grill
Pass up store bought barbecue sauces loaded with salt, sugar, and additives. Instead try a marinade of garlic, turmeric, oregano, and apple cider vinegar. Addictive!
6-9 bone-in chicken thighs and breasts
1/2 cup apple cider vinegar
2 tsp turmeric
2 tsp oregano
6 cloves garlic, minced or
2 tsp garlic powder
1 teaspoon fresh ground black pepper
1/2 teaspon salt
1/2 bunch cilantro, chopped (optional)
In a large bowl, combine the vinegar, turmeric, garlic, oregano, bay leaves and brown sugar. Add the chicken and toss to coat. Cover the bowl and place it in the refrigerator for at least one hour. Add the cilantro and toss.
Grill 6-8 minutes each then flip each piece. Heat over a moderate flame until tender and juices run clear. Check the internal temperature reaches 165 degrees F to reduce the risk of foodborne illness.
Lake Tung Ting Shrimp
A delicious reason to use the vegetables in your fridge! White pepper is the secret behind the sauce.
1 pound large shrimp, deveined and shelled i (16 /25 to the pound)
2 inch segment ginger, minced
1/2 teaspoon white pepper
2 teaspoons Chinese cooking wine, mirin, or dry sherry
1 cup chicken broth or white wine
2 eggs
2 Tbsp neutral oil like canola
1 tsp sesame oil
Prepare any selection 3-4 cups of vegetables including:
zucchini, sliced thin
2 celery stalks, sliced diagonally, 1/2 inch
2-3 carrots, sliced thin
8-10 white button mushrooms, halved
2 cups broccoli florets
2-4 baby bok choi, quartered
1/2 cup sliced water chestnuts
1 cup baby corn
Marinate the shrimp for 15 minutes in
1/2 egg white beaten with
2 teaspoons Chinese cooking wine, mirin, or dry sherry
Mix 1 tablespoon cornstarch with 1 tablespoon
water to create a slurry and set aside
Separate 2 egg whites and set aside
For the sauce
2 inch segment ginger, minced
3 garlic loves, minced
1 cup chicken broth or white wine
2-4 scallions, cut diagonally into 1/2-inch pieces
1/2 teaspoon white pepper
2 teaspoons Chinese cooking wine, mirin, or dry sherry
1 teaspoon sesame oil
Heat 1 Tbsp of canola oil in a wok or deep skillet. When the oil begins to sizzle, beginning with the denser vegetables like carrots, celery, bok choi stems, broccoli, stir fry the vegetables. Add the mushrooms, zucchini, baby corn, water chestnuts and last the bok choi leaves to wilt. Work in batches to control cooking time, removing vegetables to a clean dish when done. They should retain their vibrant color and be crisp tender.
Next, add an additional 1 Tbsp of canola oil to the pan and sauté the shrimp, 3-4 minutes on each side until pink and no longer translucent. Remove from the pan.
.
To make the sauce, combine the broth, white pepper, Chinese cooking wine, and sesame oil stir to dissolve.
Add canola oil to the wok or skillet and heat. Sauté the ginger and garlic 45 seconds until fragrant. Add the scallions and then the sauce. Create a clearing in the center of the pan and add the cornstarch slurry stirring constantly 15-30 seconds until the sauce thickens. Working quickly, next drizzle in the egg white and stir. When the whites turn opaque and puff up, add the vegetables, folding them into the sauce. Add the shrimp and warm through. Serve with rice 4 to 6 .
Roasted Beets with Labne and Pistachios
Labne, a Middle Eastern strained yogurt, can be purchased in most markets or made by straining Greek yogurt in cheesecloth.
1 bunch red beets, tops trimmed, approximately 3-4 large beets 0r 6-8 medium
3/4 cup shelled pistachio
6 ounces labne
3 tablespoons extra-virgin olive oil
Preheat oven to 400 degrees.
Trim the bottom root off each beet. Do not attempt to peel beet as you prepare them. Wrap each beet individually in a well-sealed foil packet. Place on a foil-lined baking sheet as the beets tend to omit a staining liquid.
Roast for 45-55 minutes. Test each beet for tenderness by ensuring the tines of a fork will readily pierce each. Remove from heat and let cool to room temperature.
Open the packets and peel the beets. You may wish to protect your hands from staining by using a plastic bag or food-safe glove. Quarter the beets and cut each quarter again half.
Using a sharp knife, medium chop the pistachios. Alternatively, place them in a sealed sandwhich bag and crush with a meat tenderizer taking care not to pulverize them to a paste.
Plate the beets in a single layer on a platter. Follow with several tablespoon-size dollops of labne evenly over the beets. Drizzle good quality olive oil evenly among the beets.
Dress with the chopped pistachios and serve.
Mixed Grains (zakkokumai )
Barley, millet, and quinoa are high in prebiotic fiber, iron, and micronutrients, and can contain twice the protein of white rice. Mixed grains, zakkokumai, combinations of brown rice, seeds, and whole grains, can be addedto white rice as their similar cooking times allow for one-step ease of preparation stovetop or in the rice cooker. The high fiber and nutritional profile of mixed grains improve the blood sugar effects and value of rice preparations.
Zakkokumai mix
Blend and store in an airtight container.
1 cup medium grain brown rice
1/2 cup quinoa, red or mixed
1/2 cup pearl barley
1 cup millet
2 tablespoons sesame seeds
Prepare
11/4 cups white rice
1/4 cup zakkokumai mix
Rinse the white rice and remove any debris. Bring 2 cups of water to a boil, add the rice and zakkokumei mix and blend. Reduce the heat and cover. Simmer on low 20 minutes. Remove the pot from heat and allow to rest, covered, an additional 10-20 minutes.
Fish Tacos with Chipotle Crema
1 lb. white-fleshed fish like cod, hake, or fluke
6-8 corn tortillas
3 1/2 cups red or green cabbage, sliced
1 carrot, peeled
1 clove garlic, minced
1 tablespoon lime juice
1/4 teaspoon black pepper
Cilantro garnish
Chipotle Crema
3/4 cup cilantro, coarsely chopped
1 1/2 tablespoons lime juice, freshly squeezed
1 5-6 ounce container plain Greek yogurt or 3/4 cup mayo
1 teaspoon chipotle powder
1/8 teaspoon kosher salt
Preheat the oven to 425 degrees.
Mix the ingredients for the chipotle-lime crema together in a small bowl and allow to rest while preparing the tortillas.
Toss the cabbage with the lime juice, black pepper, and garlic and set aside.
Using a vegetable peeler, shred long paper thin strips of carrot into a small dish.
Rinse the fish filets and pat dry. Place in an oven-proof dish, season with salt and pepper. Place in the oven. After 8 minutes, begin checking every 4-5 minutes until the filets are cooked through and no longer translucent. Remove at once from the oven.
Reduce the oven temperature to 350 degrees.
Brush the corn tortillas with a little olive oil and warm in the oven to soften.
To serve, pile each tortilla with 2 ounces of fish, cabbage slaw, and carrots. Drizzle 1-11/2 tablespoons of chipotle- lime crema on top and fold the tortilla into a taco. Serve with Cumin-scented Black Beans.
nonna's creamy (no cream) broccoli pasta
Italian Nonna’s classically braise vegetables like broccoli and cauliflower in olive oil with garlic until so tender they collapse into a creamy, luscious sauce that can go head to head with any al Fredo. Beautiful simply on its own, the pasta dish also does well with the addition of cherry tomato halves or roasted summer squash and zucchini.
1 pound casarecce or shaped pasta
1 head broccoli, cut into florets and copped upper stem
4 tablespoons olive oil
2 cloves garlic, minced
1/2 teaspoon peperoncino or red chile flakes, to taste
1/2 cup freshly grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon black pepper, fresh ground
Rinse and dry the broccoli and trim the fibrous lower stem. Grate the broccoli in a food processor or by hand including the upper stem.
In a saucepan, heat the olive oil over moderate heat and sauté the minced garlic 45 seconds until aromatic. Add the grated broccoli and stir to coat. Add the Chile flakes, salt, and pepper. Continue cooking, covered, over low to moderate heat, stirring occasionally, 15-18 minutes until the broccoli is soft and creamy. Use the back of a spoon or potato masher to break down the broccoli bits as they soften. The broccoli will become creamy but remain slightly granular in consistency.
While the broccoli is cooking, bring a large pot of water to a boil. Add the pasta and cook until al dente or firm to the bite. Drain the pasta, retaining a 2-3 cups of pasta water.
In a skillet, heat the broccoli sauce over moderate to high heat and add 1/2 cup pasta water. Add the parmesan, and fold in quickly over moderately high heat, stirring continuously to avoid clumping. The parmesan will blend with the broccoli and pasta water to form a luscious creamy sauce.Add pasta water in 1/4 cup increments until dense and creamy. Fold in pasta and toss to coat, warming 1-2 minutes. Serve in wide-rimmed bowl.
radicchio
roasted with aged balsamic vinegar
Radicchio heads can be halved and tossed in olive oil. Roast them in the oven or grill them.
Minutes before doneness, drizzle the leaves with aged balsamic vinegar, a perfect counterpoint to their unique flavor.
Pumpkin Agrodolce
In this classic Sicilian dish, a sweet and sour glaze add brightness to pumpkin or winter squash varieties
1 1/2 lbs pumpkin, butternut, kabocha, or delicata squash
1/4 cup + 1 Tbsp apple cider vinegar
2 Tbsp honey
1 tsp black pepper
1 garlic clove, smashed
1/2 tsp crushed chili flake
2 Tbsp olive oil
Mint, garnish
Peel and slice the pumpkin, removing any seeds, into inch thick half-moon shapes. Heat 2 Tbsp of olive oil in a skillet and add the garlic clove. Allow to cook 45 seconds until aromatic before laying in the pumpkin slices. Cook 6-7 inutes each sice until the flesh is fork tender but firm. Alternatively, the pumpkin can be rubbed with the garlic clove and oil then roasted on a sheet pan in the oven at 400 degrees or grilled.
In a saucepan, simmer the apple cider vinegar,
honey, black pepper, and crushed chili flake
until slightly thickened. 7-8 min. Pour over the pumpkin and warm 2-3 minutes. Serve garnished with fresh mint as traditional at room temperature as a mezze or side dish.
Thai Red Curry Vegetables and chicken
One strategy I use to keep the family satisfied is to focus a dish on a variety of colorful vegetables using poultry or meat as a complement.
2 carrots, sliced in thin circles
1/2 yellow squash or zucchini, sliced in thin circles
1-2 red, yellow, and orange bell peppers, deseeded and core removed, sliced thin
1/2 1 crown broccoli, separated into small florets
1/2 bunch cilantro, leaves and upper stems coarsely chopped
1/4 wedge red cabbage, core removed, sliced into thin strips
1/4 head kale, stems removed, coarsely chopped
2 boneless, skinless chicken breasts, sliced in strips for stir-fry
1 13.5 ounce can unsweetened coconut milk
3 Tbsp red curry paste
3 cloves garlic, minced
3 scallions, white and lower green parts sliced thin
1 Tbsp fish sauce
2 tsp brown sugar, optional
1/4 cup fresh Thai basil, optional
Heat 2 Tbsp of olive oil in a deep-rimmed skillet and Stir fry the chicken until its no longer translucent and loses its pink center. Remove to a clean plate.
Add more canola oil if needed and heat over a medium flame. Add the garlic, and allow to cook 45 seconds until aromatic taking care not to brown. Add the coconut milk and bring to a simmer over medium heat. Stir in the curry paste, fish sauce, and sugar, if using. Starting with the firmest vegetables, add the squash, carrots, and broccoli. Simmer 5-6 minutes until the vegetables are beginning to soften. Add the bell pepper, cabbage, scallions and cilantro. Finally, lay in the kale to wilt along with the chicken. Continue to simmer an additional 5-6 minutes ensuring the chicken is fully cooked and the vegetables crisp tender when pierced with a fork. The broccoli and greens should remain vibrant in color; don't overcook. Serve with rice.
I
smoky braised greens
Lapsang souchong is a Chinese black tea made by smoking the leaves over pine boughs. It imparts a complex smoky flavor to greens like collards or kale.
1 lapsang souchong tea bag
1/4 cup water boiling water
1 head collard greens or kale, torn
Steep the teabag in the boiling water 3-4 minutes. Heat 1 Tbsp of olive oil in a skillet and add the greens. Sauté 1 minute. Add the tea and continue to sauté until the liquid fully evaporates. Season to taste.
Lamb Stew Simmered with Chocolate Stout
Moderate red meat intake, but make it spectacular! This luscious stew will warm a chilly night served with crusty sourdough or polenta.
Lamb Stew Simmered with Chocolate Stout
2 tablespoon olive oil more if needed
2½ lb lamb stew meat, cut into 1½ – 2 inch cubes
3 cloves garlic, minced
2 cups onion, roughly chopped
6-8 carrots, peeled and cut into big chunks
1 cup celery, roughly cut
2 tablespoon all-purpose flour
8 oz Chocolate or Original stout
2 plum tomato, chopped and seeded
2 tablespoons parsley, chopped
3 cups vegetable or chicken stock
4 sprigs thyme
2 tsp balsamic vinegar
1/2 teaspoon fine sea salt
½ teaspoon black pepper
Heat 2 Tbsp. oil in a Dutch oven over medium heat. Pat the stew meat dry with a paper towel. When the oil is heated, add the lamb without crowding and brown each pieces well on all sides. Work in batches, if necesssary. Remove and place on a plate to set aside.
Lower the heat to medium. Add the garlic, onions and cook for 5-6 minutes until the onions become translucent. Add the carrots and celery and continue to cook for 3-5 minutes.
Add 2 Tbsp. flour to the pan and stir to coat vegetables. Allow the mixture to cook for 4-5 minutes until the flour begins to turn golden. Add the stout and stock to deglaze the pan, scraping the bits into the liquid. Add the tomatoes. Return the browned lamb to the Dutch oven. Add the thyme, parsley, salt, and black pepper. Stir to distribute well. The lamb should be covered in the liquid.
Cover the casserole and simmer over low to medium heat 2 hours. Remove the lid and continue to simmer for an additional 45 minutes to 1 hour to thicken the liquid to a stew consistency. Taste to correct seasoning and stir in balsamic vinegar to add brightness.
Greek Gigantes (Stewed Beans in Herbs and Tomato)
These tomatoe-y, herbaceous beans work well with butter beans, royal coronas, or any large, flat bean. Substitute navy beans or cannellini. Use fresh dill or dried herbs or combine them all!
2 (15-ounce) can butter beans, drained and rinsed (or any white bean)
1 medium yellow onion, roughly chopped
1 carrot, peeled and roughly chopped
4 large garlic cloves, minced
1 (15-ounce) can crushed tomatoes
1/3 cup water
1/2 bunch flat-leaf parsley, chopped w upper stems
1/4 cup chopped dill or
½ Tablespoon fresh thyme leaves or 1 tsp dried
+¾ teaspoon dried oregano
½ teaspoon red chili flakes
¼ teaspoon ground black pepper
⅛ teaspoon ground cinnamon
1 bay leaf
2 Tbsp olive oil
Crumbled goat milk feta or chevre to serve
Preheat oven the oven to 375°F.
In a Dutch oven, heat the olive oil until begins to ripple over medium heat. Sauté the onion until the edges begin to brown. Add the carrot and continue cooking over medium heat until the onion turns a deep golden color. Lower the heat and add 2 Tbsp olive oil and the garlic. Sauté 45 secons until aromatic taking care not to brown.
Add the tomatoes, herbs, bay leaf, black pepper, red chili flake, salt, and cinnamon. Stir to distribute well. Add the beans and fold into the sauce. Cook for 5 minutes over high heat until begins to bubble. Cover the casserole and transfer to the oven. Bake on a center shelf for 15 minutes. Remove the lid and heat an additional 10-15 minutes to allow the sauce to slightly thicken and the beans to brown. Serve with a garnish of crumbled feta and parsley.
Chicken Kathi rolls - An indian twist for burrito lovers chicken burrito turmeric
easy chicken dinner easymeal
Easy to make, this quick twist on a burrito, a simplified take on Southeast Asian street food, is great for a weeknight family dinner. Garnish with mint or cilantro and the very simple flash pickle adds brightness.
Chicken Kathi Rolls
6 flour tortillas
2 boneless, skinless chicken breasts
4 orange, yellow, and red bell peppers, cored, seeded, and sliced thin strips
1 medium red onion, thinly sliced
1 teaspoon garlic, minced or 1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/2 teaspoon red chili powder or flake
1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/4 teaspoon salt
1/2 tsp black pepper
Canola oil
Make a spice blend of 1/4 tsp turmeric, cumin, 1/8 tsp salt (a pinch), black pepper, garlic, ginger, and 1/4 teaspoon chili.
Slice the chicken breast into thin strips similar to stirfry. Add the chicken to a sealable plastic bag or non-reactive dish. Add the spices to the bag, seal, and massage into the chicken to distribute and coat evenly. Allow to marinate for 20 minutes to an hour in the refrigerator.
In a large skillet, heat 1 Tbsp oil over medium-high heat. Sauté the chicken, stirring occasionally, until the chicken is no longer translucent and begins to brown. Cook thoroughly and check for doneness. Set aside on clean plate.
Heat an additional Tbsp of oil in the skillet over medium heat. Once the oil begins to ripple, add the peppers, onion. cumin, 1/4 tsp turmeric, 1/4 tsp chili, 1/8 tsp salt and sauté 10-12. minutes. Return th chicken to the pan and allow to warm through.
Warm the tortillas 3-4 minutes in a 350 degree oven or skillet. Fill each with 3-4 tablespoons of chicken and peppers. Garnish, if you like, with fresh cilantro or mint leaves and flash pickled vegetables for brightness. Roll into a burrito-like sandwich.
Use any or a mixture
1/2 red onion, sliced thin
6 red radishes, sliced thin
2 carrots, sliced thin round
2 Armenian cucumbers, sliced thin
1/4 cup apple cider or white vinegar,
1 teaspoon sugar
To Flash Pickle Vegetables,
Add 1/4 cup vinegar, 1/4 cup water, and 1 teaspoon sugar to a saucepan and heat over a medium flame. When the liquid begins to boil, turn down the heat to low and add the vegetables. Use enough liquid to cover the vegetables adding vinegar and water in ratio. Simmer 10 minutes, cool, and store in a non-reactive airtight dish in the refrigerator. They can be stored 4-5 days covered in liquid.
Flash Pickled Vegetables
Cauliflower Parmesan Latkes
1 head cauliflower, broken into florets
2 eggs, beaten
2 tablespoons shallots or yellow onion, minced fine
1/2 teaspoon baking powder
1/2 cup white or whole wheat flour
1/2 teaspoon sea salt
1/2 teaspoon black pepper
2 tablespoons quality parmesan cheese, grated
2 tablespoons canola or safflower oil oil
Insert a grater blade in a food processor and process the cauliflower into rice.
Place in anon-reactive dish and microwave the cauliflower on high for 8 minutes until tender. Alternatively, roast in a 425 degree oven for 25-35 minutes.
Place the softened cauliflower tin a fine colander or sieve, extracting much liquid as possible blotting with clen kitchen or paper towels to squeeze out liquid as necessary. This is a critical step.
Beat the eggs and add to a mixing bowl. Blend in the shallots, salt, and black pepper to combine well. Add the cauliflower, folding into the liquid.
Sift together the flour and baking powder. Add the flour mixture and continue to fold to distribute without overmixing. Gently fold in the grated parmesan.
Heat 2 tablespoons of can oil over a medium flame. When the oil spatters on contact with a drop of water, drop 2 tablespoons of batter in the pan and cook 3-4 minutes per side. If needed, adjust the batter consistency with additional flour if thin or more beaten egg. Working in batches, fry the cauliflower fritters well-spaced until the surface crusts and browns.
Spinach Keftes
2 tablespoons olive oil
12 ounces spinach, destemmed, and chopped well
1 medium onion, fine mince
2 cloves garlic, minced
4 large eggs
2/3 cup panko (or matzo meal)
1/8 teaspoon ground cumin
1/8 teaspoon nutmeg
1/8 teaspoon cinnamon
1/4 teaspoon chili flakes
1/2 teaspoon salt
vegetable oil for shallow frying
Rinse and dry the spinach, patting dry with clean kitchen towels to remove the moisture.Heat the olive oil over medium heat in a wide skillet. Sauté the onion until it turns golden in ccolor and lower the heat. Add the garlic, sautéing for 45 seconds until aromatic. Add the spinach, spices, salt, and pepper, stirring to evenly coat the spinach. Remove to a bowl. Beat the eggs and add with the panko folding into the spinach mixture to distribute well. The mixture should have some body; fry a test fritter and add more panko if necessary.
Heat oil in until rippling is evident. Drop the keftes in 2-3 inch rounds, well-spaced. Fry on each side 3-5 minutes depending on thickness until crusted and set. Serve alone or with tomato sauce simmered with a 1/2 teaspoon of ground cumin.
Persian eggplant and scallion Kuku (omelet) with pomegranate seeds and yogurt
2 eggplant, skin on, and cut in half
1 medium onion, coarsely chopped
1/2 bunch dill, chopped
6 large eggs
2 clove garlic, mined
4 scallions, white and lower green parts, sliced into rounds
1 teaspoon ground turmeric
1/4 teaspoon ground cumin
1/2 teaspoon fine sea salt
1/2 teaspoon fresh ground pepper
1/2 teaspoon baking powder
1 cup Greek 5% yogurt
1 pomegranate
Preheat the oven to 400 degrees F. Toss the eggplant in 1 tablespoon of oil and spread on a sheet tray. Roast in the oven, turning the eggplant midway, until softened and the edges begin to brown, 20-30 minutes. Remove from heat and allow to cool. Reduce the oven temperature to 375 degrees F. Using ta large spoon, scoop the flesh of each half into a bowl and mash with the back of the spoon breaking up the flesh. Chop larger chunks into bite-size pieces with a knife if necessary.
Fill a bowl with water. Cut the pomegrantae in half, immerse in the water. Using your fingers, separate the aril seeds from the pulp. Drain, discard the pulp and set the seeds aside. Stir the garlic into the yogurt and refrigerate.
Heat 2 tablespoons of olive oil in a skillet. Sauté the onions until a deep golden caramel color. While the onions are frying, beat the eggs in a medium bowl. Add the turmeric, baking powder, cumin, salt, and pepper and blend. Fold in the eggplant chunks, dill, scallion, and caramelized onions.
Grease a 9 inch pie dish or a springform pan set on a foi-lined tray with 1 tablespoon of olive oil. Pour in the egg mixture. Bake on a center shelf in the oven for 25-30 minutes until set and the top turns a golden hue. Use a knife to loosen the edges when cool. Invert on a plate and cut into wedges. Serve with a dollop of yogurt sprinkled with pomegranate seeds.
Zucchini fritters with dill
3-4 zucchini, grated
3 scallions, white and tender green part, chopped
1/3 cup fresh dill, chopped
1/2 cup shredded mozzarella
4 cloves garlic, minced
½ cups plus 2 Tbsp white or whole wheat flour
1 tsp ground coriander
½ tsp sweet paprika
4 eggs, beaten
1/2 tsp black pepper
1/2 tsp salt
Canola or sunflower oil, for frying
In a food processor, grate the zucchini. You should have roughly 3 1/2-4 cups. Discard any liquid and drain in a colander, using paper towels to squeeze out moisture.
Transfer back to the processor bowl and add the beaten eggs, coriander, and paprika, flour, scallions, garlic, dill, salt, and black pepper and pulse 6 or 7 times to mix well without over processinng. You may wish to transfer to a bowl and fold in the mozzarella.
Heat 3 tablespoons of oil in a skillet. Working in batches, fry latkes 2-3 Tablespoons flattened with the back of a spoon well-spaced. Flip after 4-5 minutes and heat an additional 1-2 minutes. Lightly press each fritter down with the back of a spoon, flattening it slightly. Cook, turning once, until the fritters are golden and crisp on both sides, 5–6 minutes total.
Transfer to a baking rack or sheet tray to cool.
Italian ricotta cheesecake
with pear and lemon
(roman Cassola)
Cheese latkes were the likely predecessor of the potato version, eaten by Jews in Rome. A creamy ricotta cheesecake known as a cassola served at Hanukkah was so beloved it has become adopted by Romans as a Christmas torte. The addition of pear and lemon zest, though not traditional, allows for reduction in sugar. The batter alone fries up as a fine ricotta latke.
16 ounces whole milk ricotta cheese
2 Bosc or Bartlett pear, peeled and cored, 1/4 inch cubed
4 large eggs
½ teaspoon vanilla extract
2/3 cup sugar
zest of one lemon, pith removed, minced fine
1/8 teaspoon fine sea salt
1 Tablespoona extra-virgin olive oil
Preheat the oven to 375º F. Grease a 9 inch round springform pan with the olive oil, then dust with flour or use baking spray.
Beat the eggs with the sugar, adding a third of the amount at a time, until light in color. Add the vanilla and whisk to distribute. Next, whisk, in the ricotta, salt, and lemon zest until fluffy and well-incorporated. Gently fold in the pear.
Pour the ricotta mixture into the baking pan and shake gently to evenly distribute. Bake at 375 F for 40 minutes. The crust will brown at the edges giving it a rusticity. If desired, midway through baking, when the cheese mixture sets, score with a paring knife to create a hatched design. Allow to cool. When set, the torte should be golden ad have a creamy interior.
easy halibut with chard and blistered tomatoes
I find fish oven-roasted to be the simplest of preparations. At 425-450 degrees, fish can be done in 15 minutes, faster than the amount of time for you to dial take-out.
Broil halibut or haddock, the freshest available to you, with a little olive oil and lemon, some fresh herbs if you have on hand. I like to season mine with a little black pepper and ground coriander when in a hurry. Or smash a clove or two of garlic, microwave on high 40 seconds in 2 Tbsp olive oil, allow to infuse 5 minutes, and lightly brush the oil over the flesh of the fish.
Preheat the oven to 425 degree F.
Toss 8-10 cherry tomatoes to coat in olive oil. Remove any coarse ribs from the chard, rinse well and allow the rinsewater to cling generously to the leaves. Tear the leaves into into bite size pieces.
Brush an oven-safe dish with olive oil. Lay the halibut filets skin side down. Season with black pepper, 1/4 tsp coriander, and a pinch of salt, if you like. Add the cherry tomatoes around the ish. Roast in the oven 7-8 minutes.
Squeeze a half lemon, about 1 Tbsp, over the fish. Lay the chard to wilt, leaves damp, to the pan around the fish filets. Return to the oven an additional 7-8 minutes checking every few minutes for doneness. The thickest center will lose its translucence, turning a moist, flaky white. Remove the fish from heat keeping in mind the fish will continue to cook from residual heat.
Roasted Vegetable Enchiladas with Salsa Verde
Roasted Vegetable Enchiladas
This recipe relies on several quick prep components that can be layered into a corn tortilla. While a traditional roasted salsa would require puréeing vegetables after roasting whole, this easy method delivers complex flavor without the fuss. The recipe is flexible to any combination of vegetables you need to use in your fridge and can include sautéed greens or small amounts of cooked chicken or cooked beef rolled with the vegetables.
For the roasted salsa:
11/2 large onions, coarsely chopped
2 tomato, coarsely chopped
1 jalapeno pepper, seeds removed, diced
1/2 bunch cilantro, tender leaves and upper stems, chopped
Preheat the oven to 400 degrees F.
Mix all ingredients and place in a small oven-proof dish e.g. pyrex.
Roast in the oven for 20 minutes covered.
For the enchiladas:
3 red, orange, yellow bell peppers, core and stem removed, sliced into 1/4 inch strips
2 poblano peppers, core and stem removed, sliced into 1/4 inch strips
10 broccoli florets, cut vertically in half
Small to medium zucchini, sliced
1/2 cup + 2 Tbsp shredded Monterey Jack, mozzarella, or Mexican blend
2 tablespoons olive oil
8 corn or whole wheat tortillas
1 cup (8 oz.) store-bought tomatillo salsa verde or variety of your choice
Preheat the oven to 425 degrees.
Combine 1 chopped onion, 1/2 of the cilantro leaves and upper stems, 1 chopped tomato, and the jalapeño Toss the ingredients in 1 tablespoons of olive oil. Roast in a baking dish just large enough to hold the ingredients covered at 425 degree for 25 minutes
Core and remove the seeds, membrane, and stem from the peppers. Slice into 1/4 inch strips. Toss the zucchini and pepper strips in 1-2 tablespoons of olive oil to coat well and place in a single layer on a sheet tray well-spaced. Roast in the oven at 425 degrees for 10 minutes. Add the broccoli flat-side down to the baking sheet and roast an additional 15 minutes. Remove from heat when the peppers and zucchini begin to char at the edges and the broccoli is fork tender but a verdant bright green.
Reduce the oven heat to 350 degrees. Brush the bottom of a rectangular baking dish (7 x 11) with olive oil. Lay 1-2 tablespoons of roasted onion salsa in a strip in a corn tortilla. Works best in the first third of the round. Sprinkle a tablespoon of shredded cheese over the onions. Then peppers and a few broccoli fleurets and zucchini. Roll the edge of the tortilla toward the center into a roll and place seam-side down in the casserole. Repeat making another tortilla roll and nuzzle it beside the first so you end up with a single row of eight enchiladas. Cover the enchiladas with store-bought salsa, using the back of a spoon to spread evenly over the corn tortillas. Distribute any remaining onion mixture over the enchiladas then 2 Tbsp of shredded cheese.
Heat at 350 degrees uncovered in the oven 20-25 minutes and remove from heat when the cheese is bubbly. Serve with Cumin-scented black beans.
take out-style shrimp with lobster sauce
This adaptation of a Cantonese-style restaurant take-out favorite relies on white pepper for it’s mild distinctive flavor. When cooking the shrimp and broccoli, I find removing them to a plate when they are cooked at their peak and adding them back to warm in the final stages of cooking avoids blunders when dish components have differential cooking times.
Shrimp with Lobster sauce
1 lb. ground chicken
2 tablespoons canola or neutral oil
1 clove garlic, minced
1 tablespoon Shaoxing wine, Mirin, or cooking sherry
2 scallion, white and tender green parts, chopped
2 carrots, cut into thin rounds
3 Tablespoons cilantro, leaves and upper stems chopped
3 cups broccoli, cut into small fleurets
1 1/2 cups low sodium chicken stock
`1 teaspoon sesame oil
1/4 teaspoon sugar
1/4-1/2 teaspoon salt
1/4 tsp fresh ground white pepper, to taste
2 tablespoons cornstarch mixed into a slurry with 2 tablespoons water
1 egg white, beaten slightly
Heat 1 Tablespoon of the oil in a deep-sided skillet over medium to high heat. Add the shrimp in a single layer and allow to rest 3-4 minutes. Flip each shrimp to the other side. Allow to rest another 3 minutes, and then stir occasionally until the shrimp are cooked through. Remove them to a clean plate.
Add 3 tablespoons of water to the pan and scrape any browned bits into the liquid. Heat over a medium flame. Add the broccoli and, if available, place a lid over the skillet allowing the broccoli to steam 3-4 minutes. Remove the lid to allow the liquid to reduce. Add two teaspoons of canola oil, stirring to coat the broccoli and sauté an additional 3-4 minutes until vibrant green and fork tender but crisp. Remove to the clean plate with the shrimp.
Cook the ground chicken, using a utensil to break up the clumps, until the meat loses it pink center. While the chicken is cooking, mix the wine, stock, sesame oil, sugar, salt, and white pepper together in a small bowl. Add 3 Tablesppons of water.
Add the carrots and garlic to the pan, stirring to distribute. Add the sauce and bring to a simmer. Make a well or clearing in the center of the pan. Add the cornstarch slurry into the well, stirring continuously to incorporate into the sauce. Next, add the beaten egg white into the well, allow it to set 30 scramble egg in center, and then stir 2 or three times to break up. Working quickly, gently fold through the ground chicken. Add the scallions and cilantro. Add back the shrimp and broccoli. Gently fold the shrimp and greens into the sauce. Simmer over medium to low heat another 4-5 minutes until warmed through taking care not to overcook the broccoli. Remove from heat immediately. Serve with white or brown rice.
Old World Sweet and Sour Cabbage Soup
2-3 medium tomatoes, coarsely chopped
1 green cabbage, shredded (6-7 cups)
2 medium yellow onions, coarsely chopped
3 carrots, sliced
2 ribs of celery, coarsely chopped
1/4 cup cider vinegar
2 garlic, minced
1/3 cup parsley chopped
1.5 Tablespoon brown sugar
1 Tablespoon lemon juice
4 cups water and 2 cups vegetable or chicken stock
1/8 teaspoon ground nutmeg
1/8 teaspoon black pepper
3/4 teaspoon Kosher salt
In a 6 quart heavy-lidded pot, heat 2 Tablespoons of olive or canola oil. Add the onion and sauté 8-15 minutes over medium heat until golden-hued. Add the celery and carrots, stirring occasionally, 5-6 minutes until they begin to caramelize. Add the tomatoes and shredded cabbage
Cover and continue to cook over medium heat, allowing the cabbage to tenderize 10 minutes. Add the water, stock, cider vinegar, nutmeg, black pepper, and salt. Stir to distribute well.
Cover and reduce heat. Simmer over medium heat for 20 minutes. Stir in the lemon juice, parsley, and sugar. Cover and simmer an additional 25-35 minutes.
chilled
sesame
spinach
1 pound spinach, washed, stemmed, and chopped
1 tablespoon sesame oil
1 tablespoon low-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon mirin or 1 teaspoon sugar
11/2 tablespoons sesame seeds
In a large saucepan, bring 4 cups of water to a boil. Blanche the spinach for 30 seconds until vibrant green, drain immediately in a colander, and rinse with cold water. Squeeze out the excess water.
Whisk together soy sauce, sesame oil, rice vinegar, and mirin. ingredients and dress, tossing gently to coat.
Chill in the refrigerator. Garnish with sesame seeds before serving.
The best way to cook broccoli
Broccoli has a sweet, nutty flavor provided it is cooked to a bright, verdant grass green color. It should. be cooked just enough to be easily pierced by a fork yet remains sightly crisp. Generations of eaters developed aversions to broccoli who were served overcooked mushy, olive green vegetables by well-meaning parents. The overcooking brings out sulfurous components that can be unappealing.
The best way to cook broccoli is to combine techniques of steaming a few minutes and then sautéing in a little olive oil with aromatics or using in stirfrys. I use a deep skillet with a lid, so cooking can be managed in one pan. Alternatively, blanche the broccoli 3-4 minutes in boiling water which allows the sulfurous components to leach out. Remove to a cold bath to stop cooking.
I have enough experience to have learned that there is a short cooking window before broccoli is no longer at peak flavor. As a result, I have taken to cooking my fleurets separately from other vegetables in medleys and stitfrys, adding them back in the last minutes of dish preparation to warm through.
Heat 3-4 tablespoons of water in a covered skillet and add trimmed broccoli fleurets. When working with chopped stems and fleurets, add the tough stems first, steam, then add the fleurets. Cover the skilet and steam 3-4 minutes until the fleurets are bright green. Remove the lid allowing residual water to evaporate. Add 1-2 tablespoons of olive oil and toss the broccoli to coat and any seasoning or aromatics like garlic or chopped ginger. Alternatively, 2 teaspoons of toasted sesame oil imparts a nice nutty undertone. Sauté 2-3 minutes over medium heat until the edges of the fleurets just begin to caramelize.
Red Russian Kale and Baby Bella Mushrooms
1/2 bunch Red Russion kale, coarse stems removed and torn into pieces
5-8 ounces Baby Bella mushrooms, sliced thin
1 Tablespoon olive oil
1/8 teaspoon black pepper
2 Tablespoons balsamic vinegar
Heat 1 Tablespoon of olive oil in a skillet over a medium flame. Add the mushrooms and sauté to coat lightly in the oil. Allow them to rest 5-6 minutes to release their moisture and begin to brown. Add the black pepper and stir with a spatula, cooking an additional 2-3 minutes. If the mushrooms stick to the pan, add 1-2 Tablespoons of water (or wine) stirring further to deglaze the pan of any browned bits into the liquid. Remove the mushrooms to a clean plate.
Heat an additional 2 tablespoons of water in the same skillet and add the torn kale. Allow the kale to wilt while the water evaporates 2 minute. Add a tablespoon of olive oil, stirring the wilted kale to coat. Add back the mushrooms to the pan and drizzle with balsamic vinegar and season with salt, if using. Sauté 1-2 minutes more until the kale is dark green and the mushrooms browned at the edges. Serve as a side or with crusty sourdough bread.
Roasted Tomatillo
Salsa Verde
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Tomatillos make a salsa verde that is mildly fruity and slightly more tart than red salsas. Tomatillos, lower in potassium than tomatoes, are a good option for those on restricted diets. Follow the same recipe without roasting for a salsa cruda; however, the caramelization from heat adds sweet notes that are a nice counterpoint to the acidity. Use this versatile salsa on vegetable enchiladas, chilaquiles, or along with scrambled eggs, roasted meats or poultry.
8-10 tomatillos, husked and rinsed
1/2 medium yellow or white onion
4 garlic cloves, whole, unpeeled
2 Tablespoons cilantro, leaves and upper stems chopped
1 small jalapeño or medium serrano
1/4 teaspoon salt
Preheat the oven to 425 degrees F.
Dehusk and rinse the tomatillos. Spread the tomatillos, garlic, onion, and chiles on a rimmed baking sheet brushed with a little olive oil. Roast in the oven 15-20 minutes until the tomatillo skin and chiles brown at the edges, turning the vegetables midway through.
Remove the vegetables from heat and allow to cool 15 minutes. Cut the jalapeno in half, remove the stem and seeds. Roughly chop the chili and onions into 1/4 inch chunks. Transfer the tomatillos, any pooled liquid, chili, onions, and salt to the bowl of a food processor or blender. Squeeze the softened garlic out of their husks into the bowl. Pulse 3-4 times to a chunky sauce, add the chopped cilantro and, if necessary 1-2 Tablespoons of water. Pulse until desired consistency. I prefer to leave my salsa relatively chunky, but it can be puréed to a thinner consistency.
Refrigerate up to 5 days in an air-tight container or freeze.
Iraqi-Kurdish Vegetable Soup with Stuffed Meatball (Kubeh)
A good example of how Mediterranean-style diet utilizes modest amounts of meat to add luxury to seasonal vegetables, beef or lamb stuffed meatballs are made throughout the levant and typically stewed in a rich soup or fried to eat alone. Each family has its own soup recipe ranging from a lemony vegetable soup made with celery, pumpkin, and summer squash or a sweet and sour beet to a tart bowl filled with Swiss chard. The dumplings have an outer shell made with pulverized bulgur and/or semolina typically which can be prepared in advance to freeze. Take them directly from the freezer to simmer in the soup for a quick, hearty meal. It requires a bit of practice to avoid a shell not too thick shell, but sturdy enough to maintain its shape. If short on time, add 1/2 cup of semolina flour to bind meat mixture and shape into meatballs.
Outer Kubeh
1/2 cup fine bulgur
11/2 cup semolina
1 cup water, room temperature
1/2 teaspoon salt
Kubbeh filling:
1 lb. ground beef
1 celery stalk. chopped fine
2 tablespoons flat leaf parsley, chopped
1 sweet onion, minced
2 garlic cloves, minced
1 teaspoon baharat or ras el hanout
(May substitute 1/2 teaspoon cinnamon and 1/2 teaspoon allspice)
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon Kosher salt
1/2 teaspoon black pepper, fresh ground
For the kubeh shell, soak the bulgur in water covering by 2 inches for 1 hour and drain very well. Combine the semolina, salt, and the bulgur in a bowl . Using your hands, form into a soft dough, adding water only as necessary to prevent cracking.
Heat 2 tablespoons olive oil in a skillet over medium heat. Saute the onion 5-8 minutes until golden. Add the spices and celery and stir to coat the onions 3 minutes. Add the mixture to the beef with parsley, and pepper and combine well.
Roll the dough into balls the size of your thumb. Flatten each ball, creating a well with your thumb in the center of each then place a tablespoon of the meat filling while using the spoon to thin the walls. Close the sides and seal the dough around the meat, rolling gently into a large oval or torpedo-like meatball. With moist fingers, seal the dough around the filling well. Refrigerate or freeze.
Prepare one of the soups below. Before serving, Add three to four kubeh eat the soup short of a boil. Add 4-5 kubeh and reduce heat snd cover. Simmer the meatballs 30 minutes until the beef is fully cooked.
Lemon Vegetable Soup Kubeh Hamdah
1 medium onion, coarsely chopped
2 tablespoons extra virgin olive oil
2 cups celery, chopped coarse
4 carrots, chopped coarse
1 zucchini, sliced thin
1 cup winter squash, cubed
1 yellow squash, sliced thin
1 cup leeks, pale green and white, sliced thin
4 cloves garlic, minced
8 cups vegetable or chicken stock
1/2-3/4 cup lemon juice, fresh squeezed to taste
1/2 bunch flat-leaf parsley, chopped
2 tablespoon mint, chopped
1 teaspoon Kosher salt`
1/4 teaspoon black pepper, fresh ground
In a large, heavy-bottomed soup pot, heat 2 tablespoons of olive oil and saute the onion and celery until the onion is golden. Add the garlic, carrots, and leeks and saute to soften 4-5 minutes. Add the stock, parsley salt, pepper, and mint. Cover and reduce heat to simmer 20 minutes. Add the lemon juice, squash and zucchini and continue to simmer fo 20 minutes. Add 3-4 kubeh without crowding and simmeer 25-30 minutes until the beef is cooked.
cumin-scented
black beans
1 tablespoon olive or neutral oil
2 15 ounce cans black beans, rinsed and drained, or dried beans, cooked
1/2 teaspoon cumin, ground
1 clove garlic, smashed (optional)
3 Tablespoons cilantro, upper stems and leaves chopped (optional)
Rinse two cans of black beans under cold running water and drain.
In a dry saucepan, heat the cumin over a moderate flame and toast for thirty seconds.
Add one tablespoon of olive oil. Bruise a clove of garlic with the back of a knife to release its aromatics. When the oil begins to ripple at heat, sauté the clove of garlic for 30 seconds to infuse the oil taking care not to burn.
Add the beans, stirring gently to coat in the cumin and oil. Heat 7-8 minutes until warmed through. Garnish with cilantro.
Toasted Kasha with Garlicky Mushrooms and Farfalle
Buckwheat was an Eastern European staple appearing from blinis with caviar to this favorite kasha varnishkes brought by emigrating Jews to the United States. Toasty buckwheat groats with onions were peasant-food cooked in gribbenes or chicken fat for sustenance. Sauteed mushrooms with toasted kasha and farfalle pasta make for a warming weeknight meal. I often add in chopped broccoli as a green.
2 large onions,coarsely chopped
3 cloves garlic, minced fine
8 ounces baby bella mushrooms, quartered
2 to 3 tablespoons olive oil
1 cup buckwheat groats (kasha)
1 egg, slightly beaten
2 cups water or 1 cup water and 1 cup low-sodium chicken broth
black pepper, fresh ground, approximately 3/4 teaspoon
3/4 pound farfalle, dried bow-tie pasta
1/4 teaspoon Kosher salt
Put a large pot of water on to boil for the pasta.
In a deep skillet, heat 1 tablespoon of olive oil over moderate heat.
Add the mushrooms to the saute pan in a single layer taking care not to crowd the pan. Sauté the mushrooms until they release their liquid, approximately 5-6 minutes. Reduce the flame and allow the liquid to evaporate. Add 1/3 the minced garlic and season with 3-4 grinds black pepper, Continue to saute another 3-4 minutes until the mushrooms are nicely browned. Set the mushrrooms aside in a clean dish.
In the same pan, use a paper towel to wipe clean any browned bits. Add the remaining two tablespoons of olive oil and heat over a moderate flame. Add the onion and saute 10-12 minutes until they turn deep golden brown.
In a bowl, beat one egg and add the buckwheat groats. Use a fork to coat the groats evenly. Turn the heat up to a moderately high flame and add the coated kasha and remaining garlic to the onions. Sauté the kasha with the onion for 2-3 minutes until the groats develop a golden color and the dry grains easily separate.
Reduce the heat, and add the chicken broth and water. Cover and simmer 10-12 minutes until the kasha is tender.
While the kasha is cooking, cook the farfalle in the boiling water according to the package, about 10-11 minutes. Using a mesh strainer or slotted spoon, transfer the farfalle to the kasha pan, draining most of the pasta water.
Add the mushrooms to the pan. Add 1/2 teaspoon ground pepper and salt as necessary. Using two utensils, fold the mushrooms and pasta into the kasha over a high flame until the vegetables are warmed and the farfalle toasty, approximately 2 minutes.
French Puy Lentils With Mushrooms and Fried Egg
1 1/2 cups French black or green lentils, rinsed
1 yellow onion,cut into quarters
1 bay leaf
2 cloves garlic, minced
1/8 teaspoon salt
4 eggs
3-5 ounces Baby Bella, Shiitake, or King Oyster mush rooms, sliced
1/4 red onion, diced
3 carrots, 1/4 inch dice
2 stalks celery, 1/4 inch dice
3 Tablespoons of olive oil
1/4 teaspoon salt
1 Tablespoon + 1 teaspoon sherry vinegar
Rinse the lentils, removing any debris, and drain. In a saucepan, heat 2 Tablespoons of olive oil. When first begins to smoke, reduce heat. Add the garlic and sauté 2 minutes. Quarter the yellow onion and add to the pan. Next, add the lentils, salt, and the bay leaf. Cover with water by 3 inches and cover, venting the lid. When the liquid begins to boil, turn down the heat to a simmer, cover, and cook until toothsome but tender 25-30 minutes. Drain any remaining liquid and remove the onion and bay leaf.
While the lentils are simmering, heat 2 Tablespoons of olive oil in a medium skillet. Add the remainder of the garlic and the red onion, sautéing on low 6-8 minutes. Add the carrots and celery, and heat over medium 4-5 minutes to soften. Add the mushrooms and heat, allowing them to release their liquid. Whish together the sherry vinegar, 1/4 teaspoon salt, and 2 Tablespoons of olive oil. Add to the pan with the vegetables and warm through 1-2 minutes. Pour the warm vegetables and vinaigrette over the lentils and toss gently. Portion the lentils among four plates.
Crack two eggs, well-spaced, into the skillet to fry sunny-side up. When the whites begin to become opaque, place a lid or a large, inverted plate over the skillet to allow the top of the yolks to steam. When the yolks are set, remove fom heat. Repeat for the remaining 2 eggs. Serve the lentils in a wide-rimmed bowl and top with a fried egg.
Chicken stewed with tomatoes, aromatic spices and vinegar
Low-simmering the tomatoes in Southern Indian spices cooks them into an aromatic sauce that imbues the chicken with warming flavors using little salt. This dish has many variations including Chicken Vindaloo and Southern Country Captain chicken although it is originally Portuguese in descent.
1-1.3 pounds boneless chicken breast, 1/2 inch chunks
2 large slicer tomatoes, coarsely chopped
2 medium yellow onions, minced
3 ounces Baby Bella mushrooms, sliced thin
1/4 cup green peas, fresh or frozen, shelled
2 teaspoons red chile flakes
½ teaspoon ground cinnamon
1 teaspoon ground cumin
1 teaspoon ground turmeric
10 garlic cloves, minced
8 whole cloves
1 2-inch piece ginger, peeled and grated
1/4 cup apple cider vinegar
1/8 teaspoon Kosher salt (optional)
¼ teaspoon fresh ground black pepper
¼ cup olive or canola oil
1/2 teaspoon brown sugar
2 Tablespoons cilantro, tender upper stems and leaves finely chopped
Set a large, heavy-lidded pot over medium heat. Heat 2 Tablespoons of oil and add the onions. Sauté, stirring frequently, until golden, 12 to 15 minutes. Add the tomatoes with the remaining 2 Tablespoons of canola or olive oil and 1/4 cup of water. Cook until the tomatoes ooze then reduce heat
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In a small bowl, assemble the garlic, grated ginger, black pepper, chili flakes, cinnamon, cumin,and, using the back of a spoon, make a paste.
Mix in the vinegar. Add the garlic and vinegar mixture to the tomatoes as well as the cloves and stir to distribute well. Simmer on low covered for 1 hour.
Check the consistency of the sauce, adding water by the Tablespoon. The sauce should be thick and chunky. Add the sugar and turmeric, and then the chicken. Bring the sauce to just short of boiling then reduce heat and simmer 10 minutes. Add the cilantro and mushrooms, continuing to cook another 15 minutes until the chicken is tender and cooked through. Taste and adjust the vinegar, adding more to taste. Last, add the frozen peas and simmer an additional 6-8 minutes until tender. Serve over rice.
Chili Lime Fruit Salad in Coconut Water
2 mangoes, peeled, 1 inch cubed
3 cups watermelon, 1 inch cubed
3 cups honeydew or cantaloupe, 1 inch cubed
2 cups pineapple, 1 inch cubed
12 strawberries, halved
1/2 cup blueberries
1 teaspoon chipotle or acho chili powder
Juice 1 lime, freshly squeezed, about 1 1/2 tablespoons
2 teaspoons honey (optional)
1 cup coconut water
Place the fruit in a large serving bowl. Sprinkle half the chili powder to distribute evenly over the fruit, toss and distribute the remaining chili. Whisk together the lime juice, honey, and coconut water. Pour over the fruit and refrigerate to chill, stirring occasionally.
hakurei turnips
Don’t overlook the lowly turnip. This particular variety, knownin Farmer’s Markets as hakurei or Japanese turnips, is in season in late spring and June has a sweet, nutty flavor that requires little more than slicing and sautéing in olive oil. They can be sliced raw and tossed in a salad. The greens are also edible.
5-6 medium Hakurei turnips, rinsed well
2 Tablespoons olive oil
Remove the greens and stems from the rinsed turnips. Remove any blemishes from the peel, but it is not necessary to skin the turnips. Slice into 1/4 inch thickness rounds.
In a skillet, heat 2 Tablespoons of olive oil. When the oil begins to sizzle, add the turnip slices well-spaced. Stir to coat in the oil and allow them to rest two minutes. Flip each and continue to sauté 2-3 minutes until the edges just begin to brown.