Dear Asparagus, why do you make my pee smell?

Many people have pondered about the odor that arises post consumption of a spring meal composed of farm fresh asparagus. Sometimes even a few crunchy spears will cause the sulfurous smell to permeate your nostrils. Although debatable, most science blames the aroma on a sulfur compound in the asparagus called mercaptan. Believe it or not mercaptan is also found in skunk secretion, rotten eggs, garlic and onions. The smell that develops is due to the breakdown of this compound during digestion. Some fortuitous folks lack the enzyme to digest mercaptan and therefore do not have the stinky side effects. Despite the aftermath, asparagus has a bounty of benefits besides being versatile and delicious.  Asparagus has a nice balance of carbohydrates, fiber and protein. The green spears also have vitamins A and C, folate and lutein, which is beneficial for eye health.

For my farmer’s market fresh asparagus, I simply roasted the trimmed spears with a little olive oil, chopped garlic and parsley for 8-10 minutes at 350.

As the main event of the evening, a cioppino was prepared. Cioppino is a seafood stew that originated in San Francisco and is traditionally made from the catch of the day, therefore the ingredients are up for interpretation. For this cioppino, hake, a sweet, semi-meaty white fish was used as well as wild sea scallops, muscles, clams and shrimp.

Fennel, onion and garlic were first sautéed in olive oil. Red wine was then added to deglaze. After it reduced, a can of San Marzano diced tomatoes and 1/2 cup of fish stock were added and brought to a boil. After about 10 minutes, the pot was removed from the heat and allowed to cool slightly and then blended with an immersion blender. Once thinly pureed, the stew was brought back to a simmer. The hake and sea scallops were salt and peppered and quickly pan seared. While searing, the rest of the shellfish were added to the stew and cooked until the shells opened, 5-10 minutes. Everything was plated together and chopped basil and parsley were added to the finished product. Toasted slices of Grandaisy whole wheat baguette smothered with roasted garlic were placed along side for dipping.

This cioppino was very simple, extremely flavorful and delicious and encapsulated the essence of the sea. This dish was low in fat, contained fiber, lycopene and the crustaceans, mollusks and fish provided lean protein. The total cooking time was around an hour. 

Ole, ole, ole, it's the fifth of May!

Feeling feisty this Cinco de Mayo and don’t want to feel bloated and guilty for eating massive amounts of tortilla chips and “guac”. Make some kale chips to satisfy your need for a crunchy, crumbly snack. Although kale chips are certainly not strong enough to support a delicious, creamy glob of guacamole, they can serve as a nice addition to your fiesta.

One bunch of kale was used for the kale chips. Wash, dry and cut the stems. Cut each leaf into thirds and put them into a bowl. Mix the leaves with 1 tbsp of olive oil, a tsp of salt and some garlic powder, depending on your palate preference. Spread evenly on a baking sheet (depending on the pan size, two batches might be necessary) and bake for about 20 minutes at 400 F. The kale should come out crisp and crunchy. They do have a tendency to be very crumbly, so make sure you have plenty of napkins on hand. Since I was in a “chippy” mood and had an extra sweet potato, I attempted to make sweet potato chips as well. Unfortunately I wasn’t able to get the desired crisp from them that I attained from the kale, but they were still delicious and satisfying.

Who doesn’t love a freshly made bowl of rich and luscious guacamole, especially when celebrating Mexico's victory over France; fortunately this delicious dip is good for you too!  Avocados are an excellent source of monounsaturated fat, which is the “good” fat that helps lower cholesterol. Although good for you, avocados are still a type of fat and should not be consumed in massive amounts. Two tablespoons of this green fruit contain 45 calories and 5 grams of fat. On average, a person should be getting 20-35% of their calories from fat, which range depending on your caloric needs. A majority of fat consumed should be from unsaturated fat sources such as avocados, nuts, vegetable oils and fatty fish such as salmon, sardines and tuna. To make your green “goddess” go a little further, mix in tomatoes for added depth and serve with crunchy veggies.

While reveling with mariachis and margaritas, consider paring clear tequila with fresh lime juice instead of sour mix which is loaded with sugar and excess calories, add a little fresh juice and club soda to tone it down and sweeten it up. 

Who Wouldn't Want to Eat Spring?

Pea and Ramp Soup with Kefir

Spring has miraculously emerged over the past few weeks and to celebrate its arrival I made a soup to capture its essence. Even though peas are starting to pop up at the markets, I used frozen organic petite peas. Although I am not immensely proud of my usage of frozen peas, they are packaged at their peek, are simpler to use, more accessible than fresh and provide nice flavor.

Ramps, garlic and celery were sautéed in olive oil until lightly browned. A bag and a 1/2 of frozen peas were added and the pan was deglazed with a little north fork Pinot Blanc. Once warmed through, a container of organic low sodium vegetable stock was added and the soup was brought to a boil. The pot was removed from the heat and allowed to cool slightly. The soup was pureed using an immersion  blender,  (a regular blender can be used as well) until it reached the desired texture. The soup  was brought back to a simmer and served.

Garnished with kefir for texture and flavor and topped with some warmed whole peas.  

This soup is very simple, flavorful and low calorie. Peas provide more than 3 grams of fiber per 1/2 cup, are a plant-based protein and have iron. So… Pass the pea soup please!

Little Sweeties

Lean ground turkey burger studded with Old Chatham Ewe’s blue topped with caramelized onions accompanied by roasted sweet potato fries with garlic and ramps.

  

Most people are accustomed to a starchy side with their dinner and more importantly french fries with their burger. While cutting calories and saturated fat by opting for lean turkey meat, roasted sweet potatoes fries were paired with the burger instead of fried. Ground white meat turkey has a tendency to become dry when cooked, but by mixing it with lean ground dark turkey meat and studding the meat with onions and roquefort style blue cheese, allowed the burger to come out moist and flavorful. Turkey burgers are a quick and healthful meal to make, especially when you are craving something meaty, but want to avoid red meat and saturated fat.

Sweet potatoes are a tasty and nutritious low calorie element to add to a meal, particularly when looking for a starchy, hearty side. Sweet potatoes contain beta carotene, which is the component that gives the tuber its orange hue and gives the sweet, antioxidant properties. Sweet potatoes are an excellent source of vitamin A and also contain vitamin C, folic acid and potassium and have a decent amount of fiber. 

The fries were cut with the skin on, and tossed with a little olive oil, chopped garlic and salt and roasted at 400 F for 40 minutes. Ramps were sautéed with a little olive oil and spooned over the sweet potatoes to add an additional oniony, garlicky component. 

Something this "sweet" can be good for you too!

Huevos Rancheros con Matzoh

Wheat Bran Matzoh with warmed black beans, homemade pico de gallo and a poached egg.

Continuing my enjoyment of the black turtle beans, I integrated them into a Passover appropriate breakfast and enjoyed it with a "radish head". 

Meaty Morsels

Catalonian Style Rock Shrimp

Often served as tapas, gambas al ajillo, are quick and simple. Rock shrimp are succulent, juicy, and sweet and have a similar taste to lobster. For this incredibly quick dish, I sautéed 5 cloves of chopped garlic in olive oil and chili flakes and added the shrimp once the garlic started to color. Immediately after the rock shrimp pinkened and curled, I removed them from the heat and finished them with parsley. This dish takes less than 5 minutes and is extremely flavorful, light, and healthy.  

Spicy Quinoa Salad

Quinoa with organic cherry tomatoes, cucumber, red onion and spicy lime vinaigrette.

By now, most people are aware of the protein packed powers of this ancient Incan grain. Quinoa when cooked properly, is tender with a slight crunch from the germ (the protein packed center). Unlike other protein containing grains, quinoa is a complete protein and contains all the essential amino acids that a whole protein is composed of. Quinoa is high in manganese, magnesium and iron. It is fiber rich and cardio protective. Amongst the many amazing feats that the incredible Andean civilization accomplished, the cultivation of quinoa is high on the list…. well maybe closely behind Machu Picchu. 

Slow and Steady Wins the Race….Sometimes

Heirloom Organic Black Turtle Beans    

Dried beans can be incredibly rewarding when prepared correctly and with ease, but require advanced preparation. For my black beans, I soaked them in water for 6 hours in advance; you could also do it overnight if you wish. I sautéed fennel, onion and garlic with olive oil. When tender, I added the beans and soaking liquid. Once boiled, I simmered the beans until soft. Half way through the cooking, I added more garlic, cilantro and salt. The beans were finished with additional salt and cilantro.

Depending on the amount of beans you are cooking, the cooking time varies. For my pot of beans, I used 2 cups dried beans and 6 cups water. Cooking time was longer than expected, at around 3 hours. I wanted to wait for the beans to be perfectly tender, yet still slightly firm to the bite. I also wanted the liquid to thicken and create a nice rich broth to eat with the beans. The beans will only get better with age, so it definitely helps to plan in advance if you want to add some fiber filled, protein packed morsels into your meal. These beans not only can be eaten alone as a filling side or main, but can also be made into chili, soup or can be refried/twice cooked.

It is well known that beans are an economical protein and that a little goes a long way, especially if you are buying dried and in bulk. If you do not have the time, energy, or the ability to plan in advance, canned beans are still a great way to add protein and fiber to your diet. A few negatives of canned beans are that they have additional sodium, so it is always good to drain and rinse your beans before you use them. Additionally, the canned variety has slightly fewer nutrients than dried beans.

Besides being a fan of the taste, texture and flexibility of legumes, I am also a fan of the wonderful components that beans possess. Beans are so versatile that they can be considered a member of both the vegetable group and the meat/poultry/fish group on the food pyramid and can serve as a hearty vegetarian substitution of protein. Legumes are high in protein, iron, fiber, vitamins and minerals. They consist of complex carbohydrates, are fat free (depending on cooking prep) and help reduce the risk of heart disease.

With all this constant talk about fiber, what does fiber really do for you? Besides getting things flowing and going, fiber is an essential component of the diet. The two types of fiber that exist are soluble and insoluble. They are found in fruit, whole grains, oats, legumes, seeds and vegetables. Fiber can increase satiety, since fibrous foods take longer to digest than refined and less fibrous foods, so they are beneficial for weight control. Fiber also assists in lowering blood pressure, regulates BMs, and may reduce the risk of colon cancer. Although extremely beneficial and most of the times delicious, it should be advised not to go on fiber overload, especially if you are planning on being a decent distance from a acceptable and comfortable “relief center”.

Complimentary petite organic radishes from a delightful celebratory dinner at ABC Kitchen 

Beet It

Chilled Golden Beet Soup

Stewed golden beets with garlic, onion, hot curry and vegetable stock. Pureed and finished with fat free plain yogurt and scallions.

Farro salad with organic garlic and herb goat cheese, rainbow chard, zucchini and mustard vinaigrette.

Farro is a nutty, slightly chewy grain that originates from Italy. It is a whole grain, meaning that it retains the complete properties of the wheat including protein, fiber and iron. When cooked, farro becomes slightly creamy and its versatility ranges from salads, soups and risotto-like dishes. To add an even more creamy consistency to the farro, I mixed in a little goat cheese, while the grain was hot so it melted and encased the grain with flavor. For a contrast in color and increased nutrient content, I added steamed rainbow chard, sautéed zucchini and finished the dish with homemade mustard vinaigrette.

Rainbow chard is the colorful version of swiss chard. It has slightly more nutrients since it possess more carotenoids, which are the colorful pigments found in plants and animals. Carotenoids act as antioxidants and may reduce the risk of certain cancers and heart disease. Rainbow chard is also a high oxalate green, meaning it contains calcium in an unabsorbable form and has binders that prevent calcium absorption. Boiling the chard can help reduce the levels of oxalate. Rainbow chard also contains high levels of vitamins A, K and C and can act as a lovely addition to a main dish or stand alone as a substantial side. 

The Sunday Roast

Whole roasted wild red snapper stuffed with fennel, lemon, parsley, and garlic.

Roasting a whole fish might seem intimidating, but it is one of the most simple and healthful dishes to make. Filling the cavity of the fish permeates the meat with flavor and moisture. The exterior of the fish was also infused with flavor by slitting the skin of the snapper and stuffing it with garlic parsley “butter” (earth balance spread). This dish was light and satisfying and extremely simple to make. The fennel that could not fit inside the fish was roasted along side and provided a lovely caramelized side dish.

Garlic is a component that is used in practically everything I cook. Besides from imparting flavor, garlic is also beneficial for your health. Garlic helps lower cholesterol and blood pressure, improves circulation, and helps prevent atherosclerosis, which is the build up of plaque in the arteries. Garlic may prevent the tendency of blood to clot since it possesses blood thinning properties, therefore it can be hazardous for those taking certain medications. Garlic may also cause heartburn and lead to gas and mouth odors, which might also lead to the avoidance of others talking, kissing, or being within a close proximity.

Roasted cauliflower with ramps.

To continue the theme of the roast, I roasted cauliflower with olive oil and ramps (a seasonal vegetable that is a cross between garlic and onion) and finished it with parsley.