"Clean and Wholesome Food"

Today was my first day in the Chef's Training Program at the Natural Gourmet Institute for Health & Culinary Arts, and I left feeling comforted and inspired by all of the talk of "clean and wholesome food," as several of the instructors described the school's philosophy. I left class with a boost of kitchen-confidence and a hankering for the farro and squash dish that I recently saw posted on one of my favorite blogs, Coconut & Quinoa. Regardless of the freezing cold weather here in NYC (6 degrees...eek!), my innards were instantly warmed from this whole grain salad, served over wilted swiss chard greens. I have to admit, the glass of Cabernet Sauvignon helped take the tingle from my toes a bit too...

Try this recipe! It was extremely easy and quick (altogether about 45 minutes). Perfect for a dinner for one (or more, if you are lucky to have the company!), and I am looking forward to the leftovers...yum. If your store doesn't stock kabocha squash, try substituting a smaller-sized butternut, like I did. Enjoy! 

warm farro roasted squash salad

serves 4

¼ medium kabocha squash, cut in ¼ inch slices

3 tablespoons extra virgin olive oil, divided

1 ½ teaspoons minced fresh rosemary

½ teaspoon sea salt

½ teaspoon black pepper

½ cup farro (semi perlato) or emmer, soaked overnight in filtered water

1 cup cooked chickpeas

1 bunch of swiss chard, stems removed

2 tablespoons spiced pumpkin seeds

6 oz goat milk feta

4 teaspoons reduced balsamic vinegar, see recipe below

preheat oven to 375 degrees fahrenheit.

place squash, 2 tablespoons of olive oil, rosemary, salt and pepper on a parchment lined baking sheet and toss to combine. place in the oven and roast for about 30 minutes, stirring half way. remove from oven when they are beginning to brown. set aside.

drain farro, place in a small saucepan with 3 cups of filtered water and bring to a boil. lower heat, cover and simmer for 15 to 20 minutes until they are tender. if you’re using emmer it will take about 1 to 1 ½ hours to cook and you may need to add more water too. drain well and return to pot, add chickpeas, remaining tablespoon of olive oil and a pinch of salt and pepper and the roasted squash. place saucepan over medium-low heat, stirring every couple of minutes while you wilt the chard.

rinse chard leaves and place in a skillet over high heat, turning with tongs until leaves begin to wilt. reduce heat to low and cover for one minute. remove lid and stir until all leaves are deep green and wilted.

divide onto 4 plates a top with about ¾ cup farro mixture. crumble feta on top, sprinkle each salad with pumpkin seeds and drizzle with 1 teaspoon of reduced balsamic vinegar.

Stir-Fry, Not Deep Fry!

stir-fry is a great go-to dish to whip up when you are hankering for a hearty and flavorful, yet light and refreshing, meal in the depths of the winter cold. at the same time, use up all of those seemingly random vegetables that are on the verge of going bad! experiment with different flavors, but try to always incorporate a yummy protein, and serve it over a toothsome whole grain. get out some cutting boards, invite the girls over, pour some red wine, and get chopping! here is my latest stir-fry favorite; send me yours!

serves 4

1 1/2 tablespoons extra-virgin olive oil (or try sesame or peanut oils for a nutty flavor!)
2 cloves garlic, thinly sliced
2 cups shiitake mushrooms, sliced
2 cups broccolini florets and stems
1 red bell pepper, sliced
1 black radish, peeled and thinly sliced
2 cups sugar snap peas
2 whole carrots, shredded (break out that Swissmar peeler!)
salt
crushed red pepper flakes
2-inch piece fresh ginger, peeled (scrape with fork to remove skin) and thinly sliced
2 eggs

1/4 cup peanuts, chopped
soy sauce
2 cups cooked brown rice

heat olive oil over medium-low heat in a large sautee pan. brown garlic in oil. turn up heat to medium, and brown mushrooms. add veggies, one at a time, to allow for browning and adding a pinch of salt with each addition. when veggies are tender and brown, flavor with crushed red pepper and ginger. form a hole in the center and crack two eggs into the hole, break the yolks, and scramble to cook through. now, stir it up! enjoy over brown rice, sprinkle with chopped peanuts and a bit of soy sauce. yum.

Homemade Dark Chocolate Truffles

Yep, that's right, homemade. I adapted this recipe from a Whole Foods recipe for Coconut Mate Chocolate Truffles, which you can find on their website (http://www.wholefoodsmarket.com/recipes/761). I made it a few times following their recipe and loved them so much that as soon as I finished the batch I longed for more. Since I now have the truffle-making process down pat, I have begun to tweak the recipe a bit and with great success every time. Although it sounds complicated to make your own truffles and it may be tempting to resort to your stash of Godiva truffles by the 25 lb. box (yes, Mom, that's you...), I swear to you that you will be surprised at how easy and delicious these are. Quite fool proof. Plus, everyone you share them with (which will be only the lucky ones because you will find yourself hoarding them) will be amazed at your talent. Although I have played with different ingredients, I have yet to experiment with the presentation; however, come Christmas, I will have to get creative, as I plan to give these treats to everyone I know. Oh and, that is another upside to these delectable goodies over Godiva's, they are FAR cheaper. You can purchase all of the ingredients for about the same price as a box of Godiva's and have enough to make several batches over the course of a month or so. They are vegan, if that so entices you, made with coconut milk which is one of the few plant sources of saturated fat, providing a creamy, mouth-coating finish!



Kahlua Dark Chocolate Truffles

Makes 15-20 truffles, depending on size (about 100 calories each)

12 ounces bittersweet chocolate, coarsely chopped (or bag of dark chocolate chunks)
1/2 cup light coconut milk
2 tablespoons ground cinnamon
2 tablespoons espresso powder
1/4 cup Kahlua
Unsweetened cocoa powder for rolling the truffles

Fill a saucepan halfway with water and bring to a simmer over medium-low heat. Place a small metal bowl on top of the saucepan to create a double boiler. Add the chocolate to the bowl and melt over moderate heat.

Pour the coconut milk into a small saucepan and bring to a simmer over medium heat. Add the espresso, cinnamon, and Kahlua, cover, and remove from heat for 5 minutes. Strain the coconut milk mixture directly into the chocolate, using a fine-mesh strainer. Stir the chocolate mixture until the chocolate is uniformly melted and the coconut milk has been incorporated. Refrigerate the chocolate until firm, about 2 hours.

Sift cocoa into a bowl. Using a measuring spoon, scoop up 1 teaspoon of chocolate and quickly roll into a ball about 3/4-inch across. Drop into cocoa; roll each truffle in cocoa to coat. Chill until firm. Store in an airtight container in the refrigerator for up to 2 weeks.

 

Per request...another gratin!

As I mentioned in my previous "gratin" post, this has been a gratin-filled fall! You may all be wondering how I manage to keep my cholesterol at a normal level with all of the eggs I have been consuming, but I am going to reveal a secret:  dietary cholesterol (from foods, such as eggs) does not significantly affect cholesterol levels because the body adjusts its own production of cholesterol based on what you eat. (On the other hand, dietary intake of foods with saturated fats, especially those from animal sources, DO have an affect on cholesterol levels...a side of LDL anyone?) If you don't believe me, check out Harvard's take on it (http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/).

Now that we have cleared that up, let's get back to GRATIN. After my recent post, a friend requested that I share the recipe of the gratin that I cooked up for her earlier in the season when summer squash was at the peak of its season and piled high at the farmers' market in Lincoln Park, Chicago. This recipe, just like the Fennel and Leek Gratin, uses cheeses lower in fat (i.e. feta, cottage cheese) than the typical "go-to" cheese for baked egg dishes, Gruyere, keeping the calories and fats in check. You do need a few more pieces of equipment for this one (i.e. grater, sieve), however, so make sure that you (always!) read over the recipe before you get started.

Okay, so enough of the prattle. Here you go, Jam!

Summer Squash and Cottage Cheese Gratin

2 cups small-curd low-fat or nonfat cottage cheese
1 1/2 pounds summer squash (can be yellow, green or a mixture)
Salt to taste
1/2 medium onion, finely chopped
1 to 2 garlic cloves, minced (optional)
1 tablespoon extra virgin olive oil
4 eggs
1/4 cup chopped flat-leaf parsley
2 tablespoons chopped fresh dill
1/4 cup grated Gruyère cheese
Freshly ground pepper

1. Place the cottage cheese in a strainer set over a bowl, and drain for 20 minutes while you prepare the remaining ingredients. Grate the squash, and place in a large bowl or colander. Sprinkle with salt and toss. Allow to sit for 20 minutes. Squeeze out excess water, then squeeze in a towel to dry.

2. Preheat the oven to 350 degrees. Oil a 2-quart gratin or baking dish. Heat the olive oil over medium heat in a medium frying pan, and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, and stir for another 30 seconds to a minute until fragrant. Remove from the heat.

3. Beat the eggs in a large bowl. Stir in the cottage cheese, parsley, dill, Gruyère, onion and garlic, and squash. Combine well. Season to taste with salt and pepper, and scrape into the oiled baking dish. Bake 45 minutes or until set and lightly browned. Remove from the heat, and allow to sit for five to 10 minutes before serving. You can also serve this warm or at room temperature.

Yield: Serves six.

Advance preparation: You can grate and salt the squash several hours before you make the gratin. The gratin will keep for a couple of days in the refrigerator, and can be reheated or served cold or at room temperature.

Nutritional information per serving (using 2 percent low-fat cottage cheese): 174 calories; 9 grams fat; 3 grams saturated fat; 153 milligrams cholesterol; 8 grams carbohydrates; 2 grams dietary fiber; 315 milligrams sodium (does not include salt added during preparation); 16 grams protein

Nutritional information per serving (using fat-free cottage cheese): 162 calories; 7 grams fat; 2 grams saturated fat; 149 milligrams cholesterol; 19 grams carbohydrates; 2 grams dietary fiber; 353 milligrams sodium (does not include salt added during preparation); 16 grams protein

Recipe source: http://www.nytimes.com/2010/08/16/health/nutrition/16recipehealth.html?_r=1&scp=1&sq=summer%20squash%20and%20cottage%20cheese%20gratin&st=cse

Fennel and Leek Gratin with Feta

Today was a great day of cooking, blogging, and studying...very productive! Although I could not hold off to eat the carrot soup that was filling my nostrils with sweet potato goodness all afternoon, I still had room for the main meal...a fennel and leek gratin. YUM.

This is the third gratin recipe that I have cooked this fall and, like usual, got this from Martha Rose! Gratins are so easy to make because the measurement of each ingredient does not have to be right on, so it is a foolproof dish that tastes great every time. I think it is even better as leftovers which is great because I only have to cook once this week, and I still have a nice hearty meal waiting in the fridge for me when I get home late from class this week. I like to get creative with the leftovers, enjoying the gratin all sorts of ways...I like it cold over toasted "Seeduction" bread from Whole Foods for breakfast, lunch, or dinner.

Fennel and Leek Gratin With Feta

2 tablespoons extra virgin olive oil

2 pounds fennel, trimmed, quartered, cored and chopped (about 4 cups chopped)

1 bunch leeks, white and light green parts, cleaned and chopped (about 3 cups chopped leeks)

Salt and freshly ground pepper to taste

2 large garlic cloves, minced

1/2 cup chopped fresh dill

4 large eggs, beaten

3 ounces feta cheese, crumbled (about 3/4 cup)

1. Heat the oil over medium heat in a large, nonstick skillet, and add the fennel and leeks. Cook, stirring often, until the vegetables begin to soften. Add salt to taste, and continue to cook, stirring often, until the fennel and leeks are very tender and fragrant, about 10 minutes. Add the garlic, and stir together for another minute or two, then stir in the dill. Season to taste with salt and pepper, and remove from the heat.

2. Preheat the oven to 375 degrees. Oil a 2-quart gratin or baking dish. Beat the eggs in a large bowl. Crumble in the feta, and stir in the fennel mixture. Combine well. Scrape into the baking dish, and bake 35 to 40 minutes until set and the top and sides are beginning to color. Remove from the oven, and allow to sit for at least 10 minutes before serving. This is good hot, warm or at room temperature.

Yield: Serves four as a main dish, six as a side.

Advance preparation: You can make the filling up to two days ahead through step 1; keep it in the refrigerator in a covered container. The gratin can be made up to a day ahead and reheated in a medium oven for about 20 minutes.

Nutritional information per serving (based on six servings): 201 calories; 11 grams fat; 4 grams saturated fat; 154 milligrams cholesterol; 19 grams carbohydrates; 6 grams dietary fiber; 293 milligrams sodium (does not include salt added during cooking); 9 grams protein

Carrot and Sweet Potato Soup

Martha Rose Shulman is the writer for the New York Times' column, Recipes for Health. It won't take long for you to notice that her recipes are those that I most frequently rely on when I am in the mood to try something new. She uses simple, seasonal ingredients and often gives several variations of a recipe or several ways to incorporate a seasonal item (from your local farmers' market, of course!) into a few recipes. I have a mad crush on her, basically...

So, while I study for tomorrow night's Clinical Nutrition Assessment exam on gastrointestinal, oncology, and liver medical nutrition therapy, I am cooking up this recent recipe published on her site...Carrot and Sweet Potato Soup!

I like to make soup on the days when I am stuck inside my apartment (UWS, NYC), so that I feel like I have a real reason to be next to the stove all day long.

Stay tuned for the rest of the dinner that will accompany this delicious-smelling, beta carotene PACKED puree of yumminess...

Check out the recipe:
http://www.nytimes.com/2010/11/08/health/nutrition/08recipehealth.html?ref=nutrition