Food Speak

Fun with Cauliflower

2011-12-23T14:05:00.006-05:00

A favorite hack in the Paleo community is to make rice using cauliflower. Its white like rice and has a similar texture so it can be an excellent substitute to serve alongside the rest of your grain-free meal. Using a box grater or the grater attachment of your food processor is a simple way to turn cauliflower into a rice lookalike.

Just think of all that you can do with a head of cauliflower. Its sturdy texture gives it enough umph to be turned into a steak. Puree it, add some liquid, and you'd think you had mashed potatoes. Pulse it in the processor and you may notice that it looks more like cous cous than long grain. If we have cous cous, than we can make tabbouleh.

Go grab the grape leaves. This Middle Eastern staple salad, traditionally made with bulgur, is loaded with fresh herbs, citrus, and the wonder-spice za'atar. Za'atar is a blend made with sesame seeds, sumac, salt, and sometimes thyme or basil. In the summer months, try this recipe the more traditional way with tomatoes and cucumbers. In the winter months, go with dried fruits and maybe even (pine) nuts. Try a mixture of dried fruits like apricots, figs, or currants. Preserved lemons would also be a great addition.

Cauliflower Tabbouleh

adapted from Aaron Chambers' recipe

1 head cauliflower, cut into florets

1 small shallot

1 lemon, zested with a microplane and juice

2 cloves of garlic, minced

1/4 cup golden raisins, chopped

2 tsp za'atar

5 tblsp olive oil

2 tblsps each chopped cilantro, parsley, mint

Working in batches, pulse the cauliflower florets in a food processor until the consistency of cous cous. Something like this:

Heat 2 tablespoons of oil in a skillet and cook the shallot and garlic until translucent. Add the cauliflower and cook for several minutes until it has softened and lost its pungent, raw odor. Add more oil, if necessary, to keep it from sticking. Season with salt and pepper.

In a large bowl combine the raisins and lemon zest. Add the cauliflower mixture to the bowl and stir to combine. Fold in the fresh herbs.

In a small bowl whisk the juice of half the lemon, the za'atar, and the remaining olive oil. Pour this over the cauliflower mixture and combine. Season with salt and pepper to taste.

Chill the tabbouleh in the refrigerator for several hours before serving to let the flavors meld. Fluff with a fork and serve alongside fish or lamb.

The Spice Must Flow: Saffron

2011-12-16T16:38:00.006-05:00

Whenever I think of Dune, I think of The Spice. In my mind, that spice has always been saffron. A spice prized for centuries and whose scarcity make it seem like a forbidden luxury. It is the stigma of the crocus flower—tiny bright orange threads—with the unique flavor of grass and honey. It is a spice that has been prized and revered through history, yet its short supply and expense keep it from the pantry of many home chefs. A mere quarter of an ounce of the best quality can cost over $100.

Saffron is commonly seen in specialty stores and some local grocery stores. Unfortunately, a lot of what you see on those shelves is fake—swapped out with a safflower impostor. For years I wondered what all the fuss was about with saffron, because I had been duped by the cheap copycats I was using. Choose a saffron that you know is the real deal by doing some research. I go with Penzey's who offers three varieties at reasonable prices.

Although, saffron may not have the power to fold space or alter consciousness like The Spice of Dune, it may have another power all its own. The ancient Sumerians used it medicinally for remedies and magic potions. Hocus pocus aside, saffron is loaded with the antioxidant carotenoids like lycopene and β-carotene. There are even some studies out there saying saffron has anti-cancer, anti-depressant, and tumor suppressant properties. The Sumerians must have been on to something...

But what do you do with the stuff? Well there are saffron buns, whose paleo-friendly alternatives may come at a later date. Saffron is also a main ingredient in paella. I like my saffron paired with a flavor from the sea—with fresh mussels.

I don't have the luxury of splurging on the good stuff, but I would imagine that if you were so lucky to have the best, you could decrease the amount of saffron used in this recipe without forgoing flavor.

Mussels with Saffron Coconut Cream Sauce and Chorizo

2 lbs mussels, rinsed and cleaned

1 small onion, sliced and halved

3 cloves of garlic, minced

3 oz chorizo (cured, not raw), small dice

rounded 1/2 tsp (1/2 g) saffron threads

1/4 cup white wine (broth works here too)

3/4 cup coconut milk

2 tblsp parsley, chopped

salt and pepper, to taste

Soak the saffron threads in a tablespoon of tepid water.

Heat a couple tablespoons of oil in a high-sided skillet over medium-high heat. Once hot, add the onion, chorizo, and garlic and cook until the onion just starts to brown and the chorizo is a bit crispy, but stir so not to burn the garlic. Add the saffron and cook for about 1 minute or until fragrant. Season with salt and pepper as you go. Pour in the wine to deglaze and bring back to a boil. When the liquid is reduced by half, add the coconut milk and stir to combine. Carefully toss in the mussels and put a lid on the pan for about 5 minutes. You will known when the mussels are done when they willingly open their shells and their flesh comes off easily from the shell. Throw out any that don't open.

Remove the mussels to a bowl using a slotted spoon. Cook the sauce down for a couple minutes or to your desired consistency, then add the parsley and check for seasoning. Pour the sauce over the mussels and serve immediately.

Step 1: Eat a Better Breakfast

2011-12-13T16:18:00.003-05:00

Its the time of year when everyone starts thinking of making a fresh start. New Year's resolutions almost always entail losing weight and eating better. My best advice to you this year is to not make a resolution. Resolutions are made to be broken so instead, decide to be more mindful about what you eat. In the process you will find yourself making healthier eating choices and losing weight in the process without the stress of a real diet or the guilt of breaking a promise to yourself.

Why wait until January 1 to get a fresh start? Start today by taking a simple first action. Change one meal out of the day – eat a healthier breakfast. Instead of starting the day with a bowl of oatmeal or a bagel, opt for foods that will give you energy throughout the entire morning. Our bodies preferred fuels are fats so fear them not! Change up your breakfast routine by simply eating high fat, high protein choices like eggs and bacon. Our hunter-gather ancestors weren't reaching for the Cheerios upon waking, they needed nutrient dense foods like nuts, berries, and meat from the previous night's hunt.

Try this one small step and see how different you feel after a week or two. Are you still getting hungry hours before your lunch break? Then eat a bigger breakfast but keep it grain- and sugar-free. Notice how much more awake you feel in the morning compared to the muffin morning. Skip the freshly squeezed orange juice and go for black coffee or tea instead. Lose the sugary yogurt and choose plain, Greek-style that you add your own berries and nuts to.

If you're feeling adventurous you can even make pancakes. You won't find these pancakes on any Grand Slam menu but they are so simple to whip together you can have a stack any day of the week. I've tried various flours and combinations to make a Paleo pancake but using nut butter seems to work the best. Keep the pancakes on the small side because they will be hard to flip if they are too large. With a little practice you'll get them just right.

Paleo Pancakes

adapted from Mark's Daily Apple

2 very ripe bananas

2 heaping tblsp almond butter (or cashew)

1 egg

pinch of salt

tsp vanilla

In a bowl mash the bananas to a paste with the back of a fork. Stir in the almond butter, egg, salt, and vanilla then mix well to combine. Stir until a batter comes together and there are no lumps. Pulsing the ingredients in a food processor would work just as well.

Heat a large skillet with coconut oil on medium/high heat. Add about 1/4 cup of the batter at a time. Flip after about 2-3 minutes (you won't see the bubble-up like normal pancakes) and cook an additional 2-3 minutes. Serve hot with melted butter, berries, walnuts, or coconut syrup.

Paleo Chocolate Chip Cookies

2011-12-05T15:38:00.003-05:00

My mother swears by the cheesecake recipe on the back of the cream cheese box. I once made an excellent coleslaw by tweaking a recipe on the bag of shredded cabbage. I'm sure I'm not the only one to shun the recipes on the back of packaged food, thinking they'd be inferior to ones I'd find on my favorite blog or in a glossy new cookbook. All food snobbery aside, sometimes those recipes that get thrown out without as much as a glance are worth exploring. After trying the recipe for chocolate chip cookies on the bag of almond flour, I will say that I am not above product sponsored recipes.

Elana of Elana's Pantry graced the back of my brand new 5 lb bag of almond flour. Since her blog often tempts me with gluten-free, paleo treats I thought I had to take this a little more seriously than I would a recipe on a bag of Tollhouse mix. But before I got started, I had to know a little about almonds.

Its important to note that almond meal and almond flour are not the same and will result in drastically different products when baked. Don't make the same mistake I did! Almond meal contains the outer skin of the nut giving it a different texture, making it better suited for breading. Almond flour, however, is made from blanched almonds, skins removed, giving it a finer texture ideal for baking. Apparently some almond flours can be processed with steam treatments, chemical agents, or mixed with filler that may make them not gluten-free and can change the texture of your baked goods. I will admit I haven't tried many brands of almond flour, but am happy with Honeyville so far based on these cookies and on Elana's high praise. Buy in bulk but store it in the refrigerator and here's why...

Refrigeration is necessary to protect the polyunsaturated fats almonds have in abundance. This includes both the omega 3's and the omega 6's fats. As opposed to the more stable saturated fats, polyunsaturated fats are quick to oxidize (become free radicals) which can potentially cause more harm than good in the body. While I definitely believe in the value of maintaining an optimal ratio of omega-6 to omega-3 (3:1) to dampen chronic inflammation in the body, I don't think these fats should be our primary dietary fat based on their fragility. Given all the environmental toxins we are exposed to daily and how easily some benign molecules turn into free radicals (e.g. Vitamin C), why add more fuel to the fire? But, abandoning polyunsaturated fats outright would leave us missing out on the other nutrients that these foods have to offer. Some of which may protect the fats themselves. For instance, the high vitamin E content of almonds and olive oil is thought to protect the fragile polyunsaturated fats from oxidation.

Almonds, as well as most other nuts seem like a perfect food with the right balance of nutrients—low in carbohydrate, high in fat and protein. But are they really?

For instance, 1 cup of whole almonds contains 8.6 mg of omega-3 fats and 17,253 mg omega-6 fats. That's a lot of linoleic acid and far from our ideal 3:1 ratio! Don't throw out those almonds in your desk drawer just yet. Let's compare this to 1 cup of corn oil which contains 2,531 mg of omega-3 fats and 116,651 mg of omega-6 fats! Whereas corn oil has little else to offer us nutrient-wise, nuts are the clear winner. A small amount as a snack or a spoonful of almond butter now and then should be fine as long as more problematic omega-6 fats are reduced, like grains and seed oils.

Now let's think about how many almonds went into those cookies you're about to bake. A mere 1/4 cup of nuts offers substantial nutrient density that should last throughout the day. I can't even begin to guess how many almonds went into the 2 1/2 cups of almond flour in these cookies but it is a reminder that even Paleo cookies should be eaten in moderation. I have heard more than once, "these are Paleo, so I can eat as many as I want."

Sorry.

These cookies are loaded with healthy ingredients and very low in fructose. I wish I could tell you to feel free to eat a half dozen with a tall glass of almond milk. Try to show some constraint with these treats in the same way you refrain from eating an entire jar of almond butter. I know its hard but its a lot better than the flour/sugar alternative.

Paleo Chocolate Chip Cookies

adapted from Elana's Pantry

I've tweaked the original recipe by using what I think are healthier oils and sugar substitutes. Feel free to experiment.

2 1/2 cup blanched almond flour

1/4 tsp salt

1/2 tsp baking soda

1/4 cup coconut oil

1/4 cup coconut syrup

1 tblsp vanilla extract

scant 1 cup dark chocolate chips

makes 18 cookies

Preheat the oven to 350. Line a baking sheet with parchment paper. Combine the dry ingredients. Stir in the wet ingredients and mix to form a dough. Fold in the chocolate chips. Using a melonballer or 2 spoons, form balls about 1 inch in diameter. The dough will spread as it cooks so leave at least 2 inches between cookies on the baking sheet. Bake for 10 minutes or until just brown on the edges and they smell up your kitchen. Cool before serving since the cookies are quite fragile warm.

Green Sauce

2011-12-02T14:05:00.008-05:00

This Summer in Barcelona, we spent many nights nibbling on salty anchovies chased with glass after glass of bubbly cava. That may have been perfect for hot nights in Spain, but snacking on anchovy filets back home in NYC seems far less appealing. Don't get me wrong, I have a slight fondness for the way the soft, tiny bones crumble under my teeth. And how the oily flesh melts on the tongue. Anchovies, however, can overpower, leaving you sated after just one bite.

These tiny fish are near the top of the list when it comes to their anti-inflammatory, omega-3 fatty acid content. Rich in the polyunsaturated fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), anchovies are an excellent addition to your diet. EPA and DHA have been shown to be excellent for inflammatory conditions, heart health, nervous tissue health, to name a few. The downside here is eating enough of those salty, fishy morsels. Let's look at how these fishes compare:

	Source	EPA + DHA (g)
Atlantic Salmon	Farmed	2.15
Herring	Atlantic	2.01
Anchovy	European	1.45
Halibut	Atlantic/Pacific	0.47
Flounder and Sole	Atlantic/Pacific	0.5

http://www.dhaomega3.org/Overview/Dietary-Sources-of-Omega-3-Fatty-Acids

Regardless of how accurate, these numbers give us a rough estimate of what to expect when we eat fish. From this table, you probably think salmon is a tastier option than anchovies. You'd have to eat a lot of anchovies to get the same nutrients as salmon. However, unlike other fish, anchovies are incredibly versatile in the kitchen. They are easily mixed into sauces and melt when they hit a hot pan. Drizzle an omega-3 rich sauce over that salmon and get a real dose of EPA and DHA.

I like to keep a small jar of anchovies on hand just in case I want to make salsa verde. This salsa verde, not to be confused with similar green sauces of French and Latin America origin, is the rustic Italian version. Try it over steaks, white fish, grilled veggies, or seared scallops. This sauce is a nutritional powerhouse; with anti-inflammatory garlic, anchovies, and olive oil, probiotic, pickled caper berries and gherkins, plus the antioxidant benefit of fresh herbs. If it weren't so potent, salsa verde might be a good addition to your green smoothie. On second thought, don't try that one at home.

Basic Salsa Verde

2 cloves of garlic

3 cornichons

3 anchovy filets

1 tblsp capers, drained

2 tsp dijon mustard

3 tsp red wine vinegar

handful of mint

handful of parsley

olive oil

salt and pepper to taste

Combine the first six ingredients in a food processor and blend. Add the fresh herbs then blend again while streaming the olive oil into the top of the processor to form an emulsion. Season with salt and pepper to taste. Makes about 1/2 cup.

I never measure ingredients when I make this. Feel free to add more of this or less of that until it tastes right and has the desired consistency.

Chocolate Guacamole

2011-11-28T17:48:00.004-05:00

This recipe may disgust some of you. Others may be intrigued. But let me say that I have been obsessed with this dessert since August. I wanted to hate it but I kept tasting, and tasting, and I had to admit to myself that it was strangely delicious. If you too find this recipe curiously appetizing, experiment with different flavors and ingredients to change things up. I've tried it with bananas and with coconut manna. I've also considered adding cherries, nuts, orange oil, cinnamon, nut butters. It's endless because there are so many things that taste great with chocolate.

Looking at the recipe below, you might call it chocolate guacamole. If you call it that, those that you serve it to will surely turn up their nose or ask for tortilla chips. Instead, let's just call it chocolate pudding and see if anyone can tell the difference. Can you tell its a dairy-free pudding that uses the creaminess of avocado to trick you into thinking you're eating an unhealthy dessert? Use a (nearly) fructose-free sweetener like coconut syrup, and you'll have a real Paleo-friendly dessert. To boost nutrition further, add a few tablespoons of coconut oil or coconut manna and the results are light and fluffy like a chocolate mousse.

I should warn you: this tastes terrible when you first mix it together. Unless you like the bitter, harsh taste of pure cocoa, you need to let the pudding refrigerate several hours before you dig in. Once chilled, the harsh cocoa flavors mellow and you're left with something closer to the chocolatey richness we all know and love.

Chocolate Pudding

3 very ripe avocados

3 tblsp cocoa powder

3 tblsp coconut syrup

1 tsp vanilla

pinch of salt

Combine all ingredients in a food processor and blend until smooth. Refrigerate pudding for at least 6 hours or longer to mellow flavor and improve texture.

omelet souffle + a diatribe on molecular gastronomy

2011-11-26T11:43:00.006-05:00

Transglutaminase. Carrageenan. Xanthan gum. Isomalt. Calcium gluconate. Any of these sound familiar to you? These aren't part of a chemists laboratory, but staple items in top kitchens that use molecular gastronomy methods. None of these would have been part of the vocabulary of our hunter-gather ancestors, but they may open doors to new and fun ways to play with food.

Molecular gastronomy has been scrutinized by many as unnatural and not part of a healthy diet. As much as I love to sit down to a fancy tasting menu, I have to agree with this sentiment to some extent. Many of the food additives that chefs use in their kitchens have questionable health effects. Carrageenan, for example, can cause intestinal tumors in lab animals and is used on an industrial level to de-ice planes. Then there is the magic of transglutaminase which can glue scrap meat together making it indistinguishable from a prime cut.

These ingredients certainly do seem unnatural, and may pose a problem for those who have intestinal sensitivity issues, such as true celiac and Crohn's disease. Some of these additives do promote inflammation in the gut and may be very detrimental at certain concentrations. That's the problem with this issue, little is known about how much of these food additives can be tolerated. Certainly we wouldn't consume enough carrageenan to de-ice a plane but will the few grams contained in my pine-flavored foam irritate my stomach?

These and other food additives are of particular interest because I like to think of how I could use them to reinvigorate my sugar-free, grain-free diet. Chef Wylie Dufresne used transglutaminase to make pasta from shrimp—now that sounds Paleo-friendly. But can we call these ingredients food? Some of them are derived from natural sources like algae and bacteria. Somehow I don't think that when Michael Pollan said, “eat real food” he was thinking about food additives made from red algae.

Until I can figure out how to make pasta from pure shrimp, I will steer clear of using these additives in my kitchen. My dining adventures in the city will certainly call upon consuming some foams and gels here and there but these instances are seldom. In the meantime we can still play with our food by thinking about how to handle ingredients in unconventional ways. Use the techniques learned from the basics and expand them in new and creative ways. This is part of the philosophy of molecular gastronomy after all.

Let's begin with the simple omelet. Omelets are an easy way to turn eggs into something more exciting. Unfortunately, omelets aren't usually exciting. But if you make an omelet using the same techniques used to make a souffle, then you might have something more extraordinary for breakfast: the omelet souffle. This great idea comes from food scientists Aki Kamozawa and H. Alexander Talbot of Ideas in Food. It may sound complicated for breakfast, but if you have all the ingredients at the ready, and work quickly, you can whip this up in less than 10 minutes.

Omelet Souffle

an experiment from Ideas in Food

3 eggs

scant ½ cup grated cheese (aged cheeses like cheddar, gouda, gruyere)

2-3 tblsp fresh herbs

1.5 tblsp butter (or oil of your choice)

Separate the eggs—put the yolks in a glass bowl and the whites in another glass bowl or the bowl of a stand mixer. Add a pinch of salt to the yolks and whisk them together. Whip the whites until soft peaks form.

Melt the butter in a 8-inch, oven safe skillet. If you use a larger skillet, like I did, the souffle won't rise quite as dramatically but will still turn out excellent.

Add 1/3 of the whites to the yolks and whisk together. Next, gently fold the yolk mixture into the remaining whites with a spatula until just combined. Pour the batter into the prepared skillet and sprinkle all over with cheese. Place under the broiler for 3-4 minutes until the souffle has risen and the cheese has browned. Carefully remove the souffle to a plate and sprinkle with fresh herbs. Serve immediately.

The Best Brussel Sprouts of Your Life

2011-11-25T00:15:00.004-05:00

If your Thanksgiving dinners are anything like the ones in my family, there will be more than one. Getting big families all together can be difficult, so Thanksgiving meals can easily turn into round 2 or even round 3. If there is another round in store for you this holiday weekend, please make these brussel sprouts. I think they will be the best you've ever eaten.

Many in the Paleo community shy away from dairy. Animal dairy was not part of the diet of our hunter-gather ancestors so it should be avoided. This recipe includes dairy but I'm sure it would still be excellent using coconut oil and coconut milk in place of the butter and cream if you prefer. I haven't tried this variation, so let me know how it turns out.

The problem with dairy extends beyond simply lactose, but lies in its content of lectins. Lectins refer to a group of proteins found in grains, legumes, and animal products. Lectins actually occur in all plant and animal foods but to a varying degrees. Grains and legumes appear to be highest in lectin content. Lectins cause problems when consumed in abundance because of their ability to damage the gut lining. This takes place because lectins are not broken down in normal digestion. They are large molecules that can stick to other proteins. The body responds to them in defense—causing an immune response and creating antibodies against them.

There is still a lot to learn about lectins and their affect on our digestive systems. We can't avoid lectins completely in the diet, but we can avoid those that we know are problematic. Wheat germ agglutinin, found in grains, is a well studied lectin with major gut damage potential. Soybean agglutinin is another that has been found to damage the small intestinal lining.

I am not completely opposed to including some dairy in the diet, however. Unless there is a clinical lactose intolerance problem, dairy consumption provides a large amount of healthy saturated fats and is low in inflammatory omega-6 fats. When available, opt for grass-fed butter and raw grass-fed milk. These are rich in conjugated linoleic acid (CLA) and antioxidants.

Fermented dairy is also a great option to promote healthy gut ecology. As to be expected, a healthy, balanced gut will make sensitivity to dairy less likely. Look for grass-fed keffir or yogurts that are low in added sugar.

For more details on lectins check out Mark's take at: http://www.marksdailyapple.com/lectins

Brussel Sprouts Braised in Cream

as seen in Molly Stevens' All About Braising

1 lb brussel sprouts, trimmed and halved

3 tablespoons butter

1 cup of heavy cream

juice of half a lemon

4 slices of bacon, chopped

salt and pepper

Cook the bacon then drain on paper towels and set aside. Trim the sprouts by cutting off the bottom stems and removing some of the outer leaves. Cut the sprouts in half or large ones into fourths. In a dutch oven or other heavy lidded pot, melt the butter until foamy. Add the sprouts and cook for several minutes until they are a little browned in places. Season with salt and pepper.

Add the cream. Reduce the heat to a simmer and cover for 20-25 minutes, or until the sprouts are easily pierced with a fork. Add the lemon juice and chopped bacon and stir to combine. Adjust for seasoning and let simmer for another minute or two to allow the sauce to thicken. Bacon can easily be swapped out for walnuts or hazelnuts.

Black Garlic for Black Friday

2011-11-23T13:47:00.008-05:00

While others are rhapsodizing over the best way to prepare turkey, I'm here to talk to you about black garlic. Black garlic is in fact the white garlic we know and love, only fermented. It is popular in some Asian styles of cooking but seems to be all the rage in fancy kitchens across the country. You can purchase it online but it is also available at Kalustyan's here in NYC.

In addition to the nutritional properties of regular garlic, black garlic offers the added bonus of fermentation. Just like sauerkraut and kimchee before it, fermented foods are full of probiotic critters that help balance gut ecology. Gut ecology is key to good health and many gut pathogens have been implicated in disease and chronic conditions like autoimmune disease, obesity, digestive system disorders, and even cancers.

Unfortunately our gut ecology is easily forgotten about day to day. We fill our bellies with foods that can damage the lining of our guts (grains and legumes) or with foods that promote the growth of harmful bugs (sugars). Perhaps worst of all, we quickly seek out antibiotics at the first sign of a sniffle, and in the process wipe out all gut bugs; good and bad.

Making fermented foods part of your regular diet is key to optimizing gut ecology. Even if you already take a probiotic supplement, eating fermented foods should be routine. Since the digestive tract is the gateway for pathogens to enter your body, keeping this system healthy is vital for proper immune function and good health. You may be surprised that by simply improving gut bacteria, you can drastically affect your health. Beyond the digestive system problems you might associate with poor gut health, symptoms as diverse as fatigue, weight gain, skin problems, depression, and autoimmune-type conditions may be exacerbated by imbalance of gut flora. For example, the feel good hormone serotonin is produced in large part in the intestines. Also, the mucus that healthy intestines secrete is loaded with antibodies that bolster the immune system.

Imagine this: the surface area of the digestive tract is estimated to be the size of a football field. The size of a football field...that's a lot of bugs! A football field full of bacteria helping you digest your food and protecting you from harmful pathogens. If the digestive team is wiped out, you won't absorb nutrients from foods much less those supplements. If the defensive team is wiped out, you're more susceptible to get sick.

So how do you cook with the stuff? Black garlic. The flavor is both sweet and savory. It has the subtle sweetness of roasted garlic with a slight pungency from fermentation that satisfies those umami receptors. It is at the same time earthy and meaty. Best of all there's no lingering garlic breath.

Black garlic can be a little hard to work with. Its not firm like traditional cloves that easily mince under your knife. Instead the cloves are soft and sticky—making chopping a challenge. I find that sliding the edge of your knife over the cloves to mash them to a paste works best. A mortar and pestle would be another great way to mash the cloves into something usable.

Black Garlic Crusted Steaks

2 6-8 oz filet mignon (or your favorite cut)

4-5 large cloves of black garlic

Preheat the oven to 450. Trim your steaks and pat dry with paper towels. Allow them to come to near room temperature while the oven preheats. Mash the cloves of garlic using the edge of your knife until you form a thick, uniform paste.

Season the steaks with generous amounts of salt and pepper. Heat a heavy skillet (cast iron is great) with 2-3 tablespoons of coconut oil or olive oil. Once the pan is very hot when you put your hand over it, add the steaks. Sear one side without touching the steaks for 4-5 minutes depending on thickness. Flip the steaks, quickly spread the black garlic over the seared side then place the skillet into the hot oven to finish cooking for another 4-5 minutes. Check for doneness, let the steaks rest a few minutes, then enjoy.

Black Truffle Eggs

2011-11-17T15:18:00.006-05:00

Eggs are a staple in the diet of those who follow a Paleo or Slow (Low) Carb lifestyle. Loading up on protein is important for weight loss. Eggs are a quick and easy source. Down 5 or 6 in the morning to rev up your metabolism. Add more still after your workout to help with muscle repair. You'd be amazed at the egg cartons that accumulate in my recycle bin.

But wait aren't eggs bad for you? Eggs get a bad wrap because of their cholesterol content. However, the research just isn't there to support that eating eggs affects blood cholesterol levels. Cholesterol has become one of those demonized terms in popular culture and medicine. This fear exists despite the fact that cholesterol is a necessary molecule for synthesizing hormones, cell membranes, vitamin D, and maintaining nerve health and function. We rely on our livers to regulate cholesterol levels as our body needs it. There is little evidence that high cholesterol diets contribute to cardiovascular disease or similar conditions. That's right high cholesterol has little to do with increased risk of cardiovascular disease. This notion is far from new and revolutionary, in fact its starting to become a mainstream idea that I will reference again and again on this blog. To avoid a long diatribe I will direct you to this video: http://www.youtube.com/watch?v=YCBMV6d9HSg&feature=related

With the big push in nutrition and public health to eat 'real food,' it doesn't get more real than eggs. Eggs are loaded with vitamins and minerals that add to their protein benefits. Their fat content is primarily polyunsaturated so it is important to choose omega-3 eggs which are usually from chickens fed flax. Load up on omega-3 eggs for their anti-inflammatory benefit. Just because the carton says vegetarian fed chickens don't assume they were fed flax or omega-3 enriched grain. Be sure to pick ones that specifically say omega-3 or list their content of EPA and DHA on the label.

I like eggs—I really do. But no matter how you cook them or whip them up, eggs can be boring. I'm always trying to think up news ways to keep eggs interesting. Eggs with hot sauce. Eggs fried in truffle butter. Eggs with tomato. Eggs with fresh herbs.

The latest wave of egg innovation in my kitchen is eggs with truffle salt. Hard-boiled eggs get lightly dipped in black truffle salt which makes eating 2 or 3... or 6 much easier to swallow. This flavored salt is tasty! And it has the added bonus of giving me a dose of sea salt in the morning when I really need it.

If you have chronic fatigue syndrome or fibromyalgia have you ever checked your blood pressure first thing in the morning? Does it read low? (Mine runs 80/60) This phenomenon is known as orthostatic hypotension. Have you ever felt dizzy upon standing too quickly? This is a similar experience as orthostatic hypotension but often blood pressure can take far longer to normalize. Just a small amount of salt first thing in the morning may give you the tiny bump in blood pressure that will get your head out of the clouds.

The variety of flavored salts is staggering. Explore the many options that Fusion has to offer on their website. Can you imagine espresso flavored salt on your next steak? Or vanilla salt on top of caramels? Ok, that one isn't Paleo but we can cheat right? I want to try them all.

One for the treble. Two for the bass. It's the beet!

2011-11-15T13:00:00.008-05:00

My beverage of choice used to be the beetlejuice from the now defunct Juice Box Cafe. A thick, freshly pressed mixture of beets, apples, and carrots. It was a drink that could turn your insides rainbow colors. This alone should be reason to try it.

When I expressed my love of this juice to my mother and insisted she try it, not only did she turn her nose up but also dared to state the obvious.

Beets taste like dirt.

Indeed, beets are... earthy. They taste like dirt, but in a good way. There's that subtle sweetness that cuts through the taste of soil. But its hard not to be mesmerized by their vibrant colors as they stand out among the dull greenery of the produce aisle. Beets, however, can be a force to be reckoned with. Newly manicured? Forget it. Wearing white? Run away from this recipe. Beets will stain your insides but also that fresh linen apron, the back-splash of your white kitchen walls, and your french manicure.

Perhaps this is why the beet is neglected – destined to be canned or pickled in the safety of a stainless steel assembly line. I find those beets tasteless and tame; losing the earthiness that draws me to them in the first place. Its worth getting your hands a little dirty for these gems. If you have a juicer then by all means... Roasting and tossing them as a salad is my go-to method. Choose small beets in red or golden for the best flavor. Or better yet, a combination of the two.

Beet Salad with Orange and Walnuts

1 ½ cups of beets, cut into bite sized pieces

1 orange, segmented with juice reserved

½ cup of walnuts, chopped

2 cups bitter greens, like cress or arugula

1 tsp dijon mustard

1 tablespoon sherry vinegar

salt

pepper

olive oil

crumbled goat cheese (optional)

Preheat the oven to 375. Scrub the beets well in water to remove any dirt. Cut large beets in quarters or smaller ones in half and place in a foil lined pan. Drizzle with olive oil and cover the pan with a top layer of foil. Roast the beets at 375 for 25 minutes or until they are easily pierced with a fork. Roast another 5-10 minutes with the foil removed to caramelize. Let the beets cool slightly, then slip off their skins.

To make the dressing whisk together the reserved orange juice, mustard, and vinegar. Drizzle in some olive oil until you get an emulsion. Season with salt and pepper. (This will make more dressing than you need.)

In a large bowl combine the salad greens, beets, and walnuts. Add a little bit of dressing and toss together with your hands. Add more dressing until the leaves are coated but not soaked. Plate the salads and place the orange segments on top. If you eat dairy, add a crumbled, creamy goat cheese.

Have Your Cake and Eat it Too

2011-11-13T13:54:00.006-05:00

Baking isn't exactly a paleolithic activity. I doubt our hunter-gatherer ancestors spent Sunday afternoons baking pies and cakes at the campfire. I can picture Mrs. Cro-Magnon mashing nuts and seeds into flours and pressing even more nuts into oils. Baked goods were definitely not on the menu for dessert in 40,000 BC.

As you'd expect, baking Paleo can be a challenge. Not only do our cookies and cakes need to be dairy and grain free they also need to be sugar-free. Many Paleo cooks like to use unrefined sugar substitutes like agave nectar or honey. Both of these may seem like healthier alternatives but their fructose contents are off the charts! I propose using coconut sugar in your baked goods instead and here's why:

	Glycemic Index	Fructose Content	Sucrose Content
Coconut Sugar	35	1.50%	16.00%
Agave Nectar	30	55-90%	---
Honey	55	38.20%	1.30%
High Fructose Corn Syrup	55-70	55.00%	0.00%

First let's remember from chemistry class that sucrose is a disaccharide (2-sugar carbohydrate) composed of glucose and fructose. So sucrose content should be taken into account when looking at total fructose load. The above numbers are easily found online. The ranges are due to the different varieties and processing methods for the sweeteners. So regardless of how “natural” honey and agave seem as alternative sweeteners, their fructose content indicates they are to be avoided.

Why avoid fructose? Fructose is the one sugar that is considered most “lipogenic” (fat producing) due to the way its processed in the liver. Too much fructose isn't good for anyone, with the research indicating links to insulin resistance, high LDL cholesterol, high blood pressure, gout, obesity, and many other conditions.

For more information on the role of fructose in disease watch this: http://www.youtube.com/watch?v=dBnniua6-oM

Or read this excellent article from Gary Taubes in the NYT.

Coconut sugar is made from the sap of coconut trees. It can be found in syrup form or in powdered, crystal form. These two options make it an easy sub for most recipes. Coconut sugar is primarily inulin, a soluble fiber starch. Inulin does not effect insulin or triglyceride levels and may aide in calcium and magnesium absorption and promote growth of intestinal flora.

Mmm. It seems like a no brainer to me. It is cheaper than other sweeteners and tastes good too. You can get both forms on Amazon Prime here and here. If you see other brands, make sure it is 100% coconut sugar without added cane sugar (sucrose).

Try this simple chocolate cake using coconut sugar. Splurging on excellent chocolate is what takes this cake to the next level. I like to use Scharffen Berger or Valrhona.

Flourless Chocolate Cake

made Paleo via David Lebovitz's recipe for Flourless Chocolate Orbit Cake

7 ounces coconut oil, plus more for greasing the pan

10 ounces 62% semisweet chocolate

5 eggs

1 cup coconut sugar

1 tsp vanilla

Preheat the oven to 350. Prepare a 9in spring form pan with oil. Cut a parchment round to fit the bottom or coat the greased surface with a thin layer of cocoa powder so the cake can easily be removed.

In a large glass bowl, whisk the eggs, vanilla and coconut sugar. In a smaller glass bowl, add the oil and chocolate broken into small pieces. Place the bowl over a small pot of boiling water and stir until the chocolate is melted and the mixture has a thick sheen. The chocolate can also be melted in the microwave using 15-20 second intervals to gradually bring the mixture together. Once melted, slowly add the melted chocolate to the egg and sugar mixture, whisking constantly.

Pour batter into the prepared pan and cover with foil. Place in the oven in the middle position. On the bottom rack fill a glass baking dish with water that will steam as the cake cooks. Bake at 350 for 1 hour and 15 minutes or until the cake is tacky to the touch but set. This cake always tastes better later so let it cool completely then refrigerate for a couple hours before serving, if not the following day. It will be hard to resist, but the deep chocolate flavors develop in the refrigerator.

Food Speak 2.0

2011-11-06T19:53:00.002-05:00

Things are different now. I live in New York City and its hard to miss the energy and inspiration that hits you in the face when you walk down its streets. Here I will share some of my food adventures in this beautiful city but mostly I want to share what comes from my kitchen.

You see, I eat a whole lot differently now. I used to believe that I could eat whatever I wanted as long as it was in moderation. Then I realized that that idea is a dangerously oversimplified view of nutrition and health. Instead I have found a way to eat what my body prefers – a way for me to stay healthy and keep my Chronic Fatigue Syndrome in check. Some people call it an anti-inflammatory diet, others call it Primal or Paleolithic and they are all correct. The idea is to eat the foods that our bodies evolved to eat, and to avoid foods that can potentially cause damage to our digestive systems, metabolism, and every other biological system. This is a diet of self-experimentation where you learn to become attuned to how what you put in your mouth affects your body. I hope I can bring that understanding to you through these pages.

Eating this way isn't difficult. Eliminating sugar, grains, legumes, and dairy from the diet sounds harder than it is. Don't believe me? I think I will convince you in time. However, given my self taught skills in the kitchen and my dining experience at some of New York's great restaurants, I'm here to make eating Primal fancier than it needs to be. I'll never be content with meat and steamed veggies on the plate every night of the week. So allow me to get creative, turn some of the classics into Primal masterpieces, and push the boundary on what our Paleolithic ancestors were capable of in the kitchen. Let's eat more like Thomas Keller and less like Cro-Magnon. Grab a (pitch)fork and enjoy!