The Foodie Physician

Recipe Resuscitation: Curried Chicken Salad

noreply@blogger.com (The Foodie Physician) — Thu, 23 Feb 2012 17:24:00 +0000

East meets West in this popular classic dish. My curried chicken salad is infused with a mixture of savory and sweet flavors and plenty of ingredients to add color and crunch. Traditional curried chicken salad features chicken along with a variety of other ingredients coated in a heavy mayonnaise-based dressing. To cut down on the calories and fat, I make my dressing with mostly nonfat Greek yogurt and a small amount of reduced fat mayonnaise. Greek yogurt is naturally thick and creamy so it gives the dressing a nice texture. The tanginess of the yogurt works well with the savory curry powder- after all, yogurt is a natural accompaniment to Indian food. To balance out the spices in the curry powder and to add a touch of sweetness, I like to stir in some store-bought mango chutney. The amount of curry powder used can be adjusted to your taste.

To add texture and color to the salad, I mix in a bunch of nutritious ingredients including red grapes, chopped celery, scallions, and heart-healthy almonds. Feel free to create your own version using whatever ingredients you have in your pantry. If you don't have red grapes on hand, you can make this dish with chopped apple, dried cranberries or even raisins. Instead of almonds, you can try cashews, pecans or walnuts.

This dish is perfect for using up leftover cooked chicken breast from a previous dinner or store-bought Rotisserie chicken. Otherwise you can easily poach the chicken breast needed for this recipe. Poaching is a low-calorie cooking method in which the chicken (or other food) is gently simmered in liquid until it is cooked through. Aromatics, such as fresh herbs, and an acid, such as white wine, are commonly added to the liquid to infuse the food with flavor. When poaching, it is important not to let the liquid come to a boil, but rather to keep it at a gentle simmer to prevent the meat from drying out. Poaching is a great way to cook chicken breasts to use in a variety of dishes such as salads, soups, sandwiches and casseroles.

I like to serve my curried chicken salad on a bed of crunchy butter lettuce with toasted pita wedges on the side. They also make great tea sandwiches served on mini croissants or bread, perfect for showers and other parties.

Curried Chicken Salad

4 servings

½ cup nonfat Greek yogurt

2 Tablespoons reduced fat mayonnaise

1 teaspoon curry powder

1 ½ Tablespoons mango chutney (such as Major Grey’s)

2 teaspoons fresh lemon juice

Kosher salt and black pepper

3 cups cooked, diced chicken breast* (see below)

¾ cup halved red grapes

1/3 cup chopped scallions

¼ c sliced almonds, toasted

¼ cup chopped celery

1 head butter lettuce

Mix the yogurt, mayonnaise, curry powder, chutney, and lemon juice together in a large bowl. Season the mixture with salt and black pepper. Stir in the chicken, grapes, scallions, almonds and celery. Serve on a bed of lettuce.

* To poach the chicken for this recipe, place 1 ¼ lbs boneless, skinless breasts in a medium saucepan or deep skillet and add enough low sodium chicken broth or lightly salted water to just cover the chicken. Add a bay leaf and a splash of white wine (if desired). Bring the liquid to a boil then lower the heat until it is just simmering. Partially cover the pan and cook for 10 minutes, then cover the pan completely and turn off the heat. Let the chicken continue to cook in the hot liquid another 15-20 minutes until cooked through. Remove the chicken and let it cool before dicing it. Yield: about 3 cups diced chicken

One Serving: Calories 303; Fat 10.9g (Sat 2g); Protein 36.6g; Carb 12.6g; Fiber 2.4g

Dining with the Doc: Tilapia Piccata

noreply@blogger.com (The Foodie Physician) — Fri, 17 Feb 2012 15:46:00 +0000

This dish is my spin on a traditional Italian dish, chicken piccata, which is chicken cooked in a lemon butter sauce and topped with briny capers. It’s one of my favorite chicken dishes to order at Italian restaurants and it’s actually quite easy to make at home. To put my own twist on it, I decided to make my version with tilapia instead of chicken. I’m always looking for ways to incorporate seafood into my diet and I like to use tilapia because it has a mild flavor and is readily found in grocery stores. It’s also a fairly firm fish so it won’t fall apart while you’re cooking it.

Most traditional piccata recipes call for large amounts of butter since it adds flavor and it helps to thicken the sauce. This is a common cooking technique- in French cooking it’s called monter au beurre, which means to finish or “mount” a sauce with butter. It’s done by swirling pieces of cold butter into a sauce at the very end of the cooking process to give it a glossy, velvety texture and rich flavor. To cut down on the amount of butter, I add a small amount of flour to the sauce to act as a thickener while it reduces. Unlike most recipes which often call for several tablespoons of butter, I swirl in only 2 teaspoons at the end- just enough to add delicious flavor.

This is a simple yet elegant dish that will only take you 20 minutes from start to finish, so it’s perfect for a quick weeknight meal. It’s a great way to get your family to eat seafood but the recipe is easily adaptable and works well with thin-cut chicken breast or pork tenderloin. It’s perfect served over a bed of angel hair, risotto or mashed potatoes to soak up the lemony sauce.

Tilapia Piccata

Makes 4 servings

1 cup chicken stock

1 tablespoon fresh lemon juice

¼ cup + 2 teaspoons flour (preferably white whole wheat), divided use

4 tilapia fillets (about 5 oz. each)

Kosher salt and black pepper

1 ½ tablespoons olive oil

1 clove garlic, minced

¼ cup dry white wine

2 tablespoons capers, drained

2 teaspoons unsalted butter

¼ cup parsley, chopped plus extra for garnish

Whisk the chicken stock, lemon juice and 2 teaspoons flour together in a measuring cup. Set aside.

Season the tilapia with salt and pepper. Place the remaining ¼ cup flour on a plate and lightly dredge the fillets in the flour on both sides, dusting off any excess. Discard the extra flour. Heat the oil in a large skillet over medium high heat and add the fish. Cook until golden, about 3 minutes, then carefully flip the filets over and cook another 3 minutes on the second side. Remove the fish and place on a plate.

Add the garlic to the skillet and cook 30 seconds until fragrant. Add the wine and cook until reduced by half. Then, pour the chicken stock mixture and capers into the skillet and cook until the sauce thickens, 2-3 minutes. Lower the heat and stir in the butter and parsley. Return the tilapia fillets back to the pan and spoon the sauce over them. Cook another minute until warmed through. Garnish with extra parsley before serving.

One Serving: Calories 241; Fat 9.9g (Sat 2.9g); Protein 30.6g; Carb 5.2g; Fiber 0.8g

Note: For nutritional calculations, I did not include the full 1/4 cup flour used for dredging the fish but rather used 2 tablespoons, which is the amount of flour that adhered to the fish (the rest is discarded).

What is your favorite dish to order in Italian restaurants? How do you like to prepare fish at home? Leave a comment below and let me know!

Dining with the Doc: Romantic Valentine's Day Dinner

noreply@blogger.com (The Foodie Physician) — Fri, 10 Feb 2012 16:57:00 +0000

Chocolate Espresso Pot de Crème

This Valentine’s Day, instead of going out to dinner, show your sweetheart how much you love them by cooking a romantic meal at home. When you cook at home instead of going out, you don’t have to worry about making reservations, you avoid the crowds, and you save money. And the best part is that you can create a menu that you and your loved ones will enjoy.

If you’re looking for inspiration, try my Filet Mignon with Pomegranate Dijon Sauce as an entrée along with my Roasted Asparagus and Grape Tomatoes with Balsamic and Pecorino. And to end the dinner on a sweet note, dive into my Chocolate Espresso Pots de Crème.

Filet mignon (aka beef tenderloin) is the most tender cut of beef and also the most expensive. Although it’s pricey, it will cost you a lot less to prepare it at home than to order it at a restaurant. And although you generally want to limit the amount of red meat that you eat, there are actually 29 cuts of beef that are considered to be “lean.” To meet the USDA standards as a lean cut of beef, a 3.5 ounce serving must have less than 10 grams total fat, less than 4.5 grams saturated fat, and less than 95 milligrams of cholesterol (for more information check the link at the bottom of the post). Beef tenderloin is included on the list of lean cuts. I like to serve the steak with a simple pan sauce made with pomegranate juice, Dijon mustard and beef stock. The sauce has a delicious sweet and savory flavor as well as a lovely rich, ruby color that’s perfect for Valentine’s Day.

My Roasted Asparagus and Grape Tomatoes with Balsamic and Pecorino is a simple and delicious low calorie dish that also provides a good amount of fiber, protein and several vitamins and minerals. I sprinkle some Pecorino Romano cheese on top before serving- only a small amount is needed to add a nice salty bite. And I top it all off with a drizzle of Mandarano Balsamic Glaze & Sauce which is syrupy, sweet and delicious. The generous folks at Mandarano sent me a bottle of their product for being one of the winners of their Instagram photo contest. It's the perfect accompaniment to this dish and is a simple way to add lots of flavor. You can substitute a good quality balsamic vinegar or make a balsamic reduction by simmering regular balsamic vinegar in a pot on the stove for several minutes to thicken it.

And for a mouth-watering, decadent dessert to end the night, try my Chocolate Espresso Pots de Crème. Occasionally I will break from the "physician" mold and create a splurge-worthy dish such as this one. Usually such dishes involve chocolate. A pot de crème (pronounced poh duh KREHM) is a French dessert, which translates to “pot of cream.” It is a custard dessert made with cream, eggs and flavorings (commonly chocolate) that’s baked in the oven in a water bath. The point of the water bath is to provide slow, even cooking for delicate desserts like custards and cheesecakes. It is typically served in a small lidded pot (hence the name) and chilled before serving. It’s like a more sophisticated version of chocolate pudding, my husband's favorite dessert. For greater depth of flavor, I like to infuse mine with espresso powder. This is a rich and decadent dish that I will usually reserve for special occasions, and what better night to splurge on a chocolaty dessert than Valentine’s Day? Bon appétit!

Filet Mignon with Pomegranate Dijon Sauce

Makes 2 servings

2 filet mignon steaks (4 ounces each), trimmed of any fat

Kosher salt and black pepper

2 teaspoons canola oil

2 tablespoons minced shallots

1 clove garlic, smashed

½ cup pomegranate juice

1 cup brown veal or beef stock

1 ½ teaspoons Dijon mustard

1 teaspoon cold unsalted butter

2 tablespoons pomegranate seeds for garnish (optional)

Preheat oven to 400 degrees F.

Season the steaks generously with salt and pepper on both sides. Heat the oil in a large oven-safe skillet over medium high heat. Add the steaks to the pan and sear 2-3 minutes until a golden crust forms. Turn the steaks over, then transfer the skillet to the oven. Cook until steaks are desired doneness, about 6-10 minutes for medium rare depending on the thickness of the steaks. Carefully remove the skillet from the oven and place the steaks on a plate. Cover with foil to keep them warm while you make the sauce.

Heat the skillet on the stove over medium heat. Add the shallots and garlic and cook 30 seconds until shallots start to soften. Add the pomegranate juice and stock and turn the heat up to high. Simmer until the sauce is reduced by half and slightly thickened, about 5 minutes. Lower the heat and whisk in the mustard and butter. Season the sauce to taste with salt and pepper. Remove the garlic clove.

Serve the steaks with the pomegranate Dijon sauce drizzled on top. Garnish with pomegranate seeds, if desired.

One Serving: Calories 295; Fat 13.74g (Sat 4.15g); Protein 28.2g; Carb 14.1g; Fiber 0.63g

Roasted Asparagus and Grape Tomatoes with Balsamic and Pecorino

Makes 4 servings

1 pint grape tomatoes

1 bunch asparagus spears, ends trimmed

4 teaspoons olive oil

Kosher salt and black pepper

2 tablespoons Mandarano Balsamic Glaze & Sauce (or other good quality balsamic vinegar)

2 tablespoons grated Pecorino Romano or Parmigiano Reggiano cheese

Preheat oven to 400 degrees F.

Toss the tomatoes and asparagus with the olive oil and season them with salt and pepper. Place the vegetables on a baking sheet sprayed with cooking spray.

Roast the vegetables in the oven for 15-20 minutes until the tomatoes are softened and the asparagus is crisp tender. Arrange the vegetables on a platter. Drizzle the vinegar over the vegetables and sprinkle the cheese on top.

One Serving: Calories 83; Fat 5.5g (Sat 1.1g); Protein 2.6g; Carb 6.8g; Fiber 1.8g

Chocolate Espresso Pots de Crème

Makes 4 servings

1 cup heavy cream

½ cup whole milk

2 tablespoons sugar

1 teaspoon instant espresso powder

2 ½ ounces semisweet chocolate (about 6 tablespoons)

3 egg yolks

Preheat oven to 350 degrees F.

Heat the cream, milk, sugar and espresso powder in a medium saucepan until it just comes to a boil, stirring to dissolve the sugar and espresso powder. Turn off the heat and add the chocolate. Stir until the chocolate is completely melted.

Whisk the egg yolks in a large bowl. Pour a small amount of the warm chocolate mixture into the yolks, whisking constantly. Pour the rest of the mixture into the yolks in a slow stream while whisking. Pour the mixture through a fine-mesh sieve into 4 ramekins.

Place the ramekins in a large roasting pan or baking dish. In a kettle or small pot, bring about 4 cups of water to a simmer. Place the roasting pan on a shelf in the middle of the oven and carefully pour the simmering water into the pan so that it comes halfway up the sides of the ramekins (this is referred to as a hot water bath). Cover the pan with foil and bake in the oven until the edges of the custards are set but the centers are still slightly wobbly, about 45-55 minutes. Remove from oven and place the ramekins on a wire rack to cool for an hour. Then refrigerate until cold, a few hours or overnight.

Serve pots de crème with a dollop of lightly whipped cream, if desired. Garnish with chocolate shavings and a dusting of espresso powder.

One Serving (without garnishes): Calories 374; Fat 31.6g (Sat 18.6g); Protein 4.9g; Carb 21.2g; Fiber 1.1g

Here are a couple of other dishes that would be perfect with this meal. Try my Mashed Potatoes with Caramelized Onions and Goat Cheese or Autumn Celery Root Puree. Both recipes are published in the food52 cookbook!

For more information on the 29 lean cuts of beef, visit the Beef Checkoff site:

http://www.beefitswhatsfordinner.com/leanbeef.aspx

What are you having for dinner this Valentine’s Day? Leave a comment and let me know!

The Doctor is in the Kitchen Q & A

noreply@blogger.com (The Foodie Physician) — Mon, 06 Feb 2012 18:55:00 +0000

Q: Why is it that I feel hungry again an hour after eating Chinese food or other high carbohydrate meals?

A: Have you ever wondered about the medical reasoning behind this phenomenon? It actually has to do with the way food is broken down in your gastrointestinal (GI) tract. As food passes through your small intestine, the nutrients are broken down into their basic parts and absorbed. Carbohydrates, which separate rapidly into single sugar units, are absorbed first. Proteins, which are broken down into amino acids, are next. And finally, fats are broken apart into fatty acids and absorbed last. That's why high-fat meals keep you feeling full longer. A typical Chinese meal, which is high in carbohydrates (rice and noodles), will get absorbed much faster, leaving you with a growling stomach much sooner.

In addition, not all carbohydrates are created equal. Some carbohydrates like white rice and white bread have a higher glycemic index, which means that they are broken down very quickly and cause rapid spikes in blood sugar. Carbs with a lower glycemic index such as whole grains are digested more slowly and only produce small fluctuations in blood glucose levels. For this reason, carbs with a lower glycemic index will keep you feeling fuller longer.

So the next time you're ordering Chinese, choose brown rice over white. Or if you're eating Italian, try a bowl of whole-wheat pasta instead of traditional pasta. Not only will it keep you fuller longer but it will be better for your overall health. When wheat and other grains are refined, such as in white rice and pasta, many of the nutrients such as vitamins and fiber, are stripped away. There is extensive research that shows that eating whole grains (such as brown rice, whole wheat bread and pasta, oatmeal, barley and quinoa) improves your overall health and prevents chronic diseases such as heart disease and type 2 diabetes.(1-4)

Also, make sure you include a good mix of lean protein, low-fat dairy products and lots of fruits and veggies with your meal. To get a better idea of what you should be eating with each meal, take a look at the USDAs "MyPlate" which recently replaced the old Food Pyramid that we all grew up with.

MyPlate from the USDA website

For more information on the USDA nutritional guidelines, visit: http://www.choosemyplate.gov/ and the
USDA Dietary Guidelines for Americans

References:
1. Liu S, Stampfer MJ, Hu FB, et al. Whole-grain consumption and risk of coronary heart disease: results from the Nurses' Health Study. American Journal of Clinical Nutrition. 1999; 70:412-9.
2. Mellen PB, Walsh TF, Herrington DM. Whole grain intake and cardiovascular disease: A meta-analysis. Nutr Metab Cardiovasc Dis. 2007.
3. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. 2007; 4:e261.
4. Sun Q, Spiegelman D, van Dam RM, et al. White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern Med. 2010; 170:961-9

Dining with the Doc: Superbowl Snacks

noreply@blogger.com (The Foodie Physician) — Wed, 01 Feb 2012 23:40:00 +0000

Are you ready for some football?! The big game is just around the corner and whether you'll be hosting a party or attending someone else's, here are some great dishes to make for your friends and family. These tasty and nutritious recipes are guaranteed to score a touchdown! Instead of traditional chicken wings which are usually deep fried, I'm serving Grilled Buffalo Shrimp with Blue Cheese Dipping Sauce. Everyone loves shrimp- they make great finger food and they cook up really fast on the grill. By grilling instead of deep frying, you're also cutting loads of calories and fat. To add great flavor, I toss them with hot sauce and just a tablespoon of butter which is significantly less than the full stick of butter that many recipes call for. I serve the shrimp along with a cooling blue cheese sauce and fresh veggies.

Tired of the same old chips and salsa? Try my Game Day Guacamole and Spiced Pita Chips to get the crowd cheering. Avocados are naturally creamy and provide a healthy amount of monounsaturated fats and fiber as well as several vitamins and minerals. I like to leave my guacamole relatively chunky and serve it in a molcajete, which is a traditional Mexican mortar and pestle made from volcanic stone. To scoop it up, try my baked spiced pita chips instead of store-bought chips. I use whole wheat pitas, brush them with a little olive oil and dust them with spices before a quick bake in the oven. They're crispy, easy to make, and the smoky spices complement the flavors in the guacamole perfectly.

Enjoy the game and let's go Giants!

Grilled Buffalo Shrimp with Blue Cheese Dipping Sauce
Makes 24 shrimp or 6 servings

Blue Cheese Dipping Sauce:

½ cup reduced fat sour cream

¼ cup buttermilk

¼ cup crumbled blue cheese

¼ teaspoon Worcestershire sauce

2 teaspoons fresh lemon juice

¼ cup chopped scallions

Kosher salt and black pepper

Grilled Buffalo Shrimp:

24 extra jumbo (16-20 count) shrimp (about 1 ¼ lbs.), peeled and deveined, with the last shell segment and tail attached

2 teaspoons olive oil

1 teaspoon fresh lemon juice

Kosher salt and black pepper

¼ cup hot sauce such as Frank’s

1 tablespoon unsalted butter, melted

1 lemon, cut into wedges

6 celery stalks cut into 4-inch sticks

4 carrots cut into 4-inch sticks

Preheat a grill or grill pan over medium high heat.

To make the blue cheese dipping sauce, mix the sour cream, buttermilk, blue cheese, Worcestershire sauce, lemon juice and scallions together in a small bowl. Season the sauce with salt and pepper to taste. Refrigerate until ready to serve.

Toss the shrimp in a bowl with the oil, lemon juice, ¼ teaspoon salt and 1/8 teaspoon pepper. In a second bowl, mix the hot sauce and butter together.

Spray the grill with nonstick cooking spray. Grill the shrimp 3-4 minutes on each side until cooked through. Place the shrimp in the bowl with the hot sauce and butter mixture and toss to coat them with the sauce. Serve buffalo shrimp on a platter with celery sticks, carrots and lemon wedges. Serve blue cheese dipping sauce on the side.

One Serving: Calories 183; Fat 8.78g (Sat 4.19g); Protein 16g; Carb 10.2g; Fiber 2.4g

Game Day Guacamole

Make 1½ cups or 6 servings

1 clove garlic, chopped

Kosher salt

1 ½ tablespoons fresh lime juice

2 avocados, peeled and diced

1 small plum tomato, diced chopped

1/3 cup finely chopped white onion

1 Serrano pepper, finely chopped

2 tablespoons chopped cilantro

Using the flat side of a knife, mash the garlic and ½ teaspoon salt together on a cutting board to make a paste. Place the mixture in a bowl (or molcajete) and add the lime juice, avocado, tomato, onion, pepper and cilantro. Stir gently to combine. Season the guacamole with salt to taste. Serve with spiced pita chips.

One Serving: Calories 104; Fat 8.95g (Sat 1.2g); Protein 1.4g; Carb 6.9g; Fiber 4.3g

Spiced Pita Chips

Makes 24 chips or 6 servings

3 whole-wheat pitas

1 ½ tablespoons olive oil

½ teaspoon chili powder

¼ teaspoon ground cumin

¼ teaspoon kosher salt

Brush both sides of the pitas with olive oil and cut each pita into 8 wedges. Place them on a baking sheet and sprinkle them with the chili powder, cumin and salt. Bake at 350 degrees F for 15 minutes turning once halfway through. Remove from oven and cool. The chips will crisp up further as they cool.

One Serving: Calories 101; Fat 4.18g (Sat 0.47g); Protein 3.1g; Carb 14.2g; Fiber 2.1g

What tasty snacks are you making on game day? Leave a comment below and let me know!

Dining with the Doc: Lentil Soup with Sausage and Greens

noreply@blogger.com (The Foodie Physician) — Fri, 27 Jan 2012 17:01:00 +0000

When it’s cold and dreary outside, I tend to gravitate towards warm, hearty soup dishes. My Lentil Soup with Sausage and Greens is a perfectly comforting bowl of soup to curl up with on such a day. It’s easy to make, inexpensive and filling enough to be eaten for dinner. It’s also packed with nutritious ingredients and can easily be made vegetarian by omitting the chicken sausage.

The base of this soup is made with brown lentils. Lentils are legumes and come in hundreds of varieties ranging in color from red to orange, yellow, green, brown and black. Lentils are eaten all over the world, and are a staple in many cuisines especially in India, Europe and the Middle East. Lentils are quick cooking and extremely versatile. They are low in calories, fat and sodium, and also have several other health benefits. Lentils are one of the best plant-based sources of protein, which makes them a great addition to vegetarian diets. In addition, they are high in fiber, which helps lower cholesterol levels and prevent cardiovascular disease. They also are a good source of B vitamins (especially folate), iron, and several other minerals.

This is a great dish if you’re watching your budget- the brown lentils used in this dish cost less than one dollar. French or Puy lentils can be substituted if you prefer them- they are more expensive but tend to hold their shape better with cooking. Also, this dish freezes really well and can be stored in the freezer in an airtight container. Now you can enjoy your homemade soup on busy weeknights too- simply thaw overnight in the fridge, then heat in a covered pot until warm.

Lentil Soup with Sausage and Greens

Makes 4 servings

4 teaspoons olive oil, divided

1 package (12 ounces) cooked chicken sausage, sliced (I used Applegate Organics chicken & apple sausage)

1 large onion, chopped

2 medium carrots, peeled and chopped

2 stalks celery, chopped

3 cloves garlic, finely chopped

1 tbsp. chopped fresh rosemary (or 1 teaspoon dried)

1 bay leaf

2 tablespoons tomato paste

8 oz. brown lentils (1 ¼ cups), rinsed

4 cups reduced-sodium chicken or vegetable broth

4 cups roughly chopped Swiss Chard, kale, spinach or other leafy green

1 tablespoon balsamic vinegar

2 tablespoons grated Parmigiano-Reggiano or Pecorino-Romano cheese

In a large Dutch oven or other heavy bottomed pot, heat 2 teaspoons oil over medium-high heat. Add the sausage slices and brown them on both sides. Transfer the sausage to a bowl.

Add the remaining 2 teaspoons oil to the pot along with the onion, carrot and celery. Cook until slightly softened, 4-5 minutes. Stir in the garlic, rosemary, bay leaf and tomato paste and cook until fragrant, about 1 minute. Add the lentils, broth and 4 cups water. Bring to a boil, lower the heat and simmer with the lid slightly ajar until the lentils are tender, 25-30 minutes.

Using an immersion blender, puree some of the soup to thicken it. Alternatively, remove about a quarter of the soup, puree it in a blender and then return it to the pot. Stir in the greens, vinegar and sausage and cook until the greens are wilted and the sausage is heated through, 3-4 minutes. Season the soup with salt and pepper. Sprinkle cheese on top before serving.

One Serving: Calories 385; Fat 12.53g (Sat 2.63g); Protein 34.5g; Carb 52.5g; Fiber 20g

What's your favorite soup? How do you like to prepare lentils? Leave a comment below and let me know!

Recipe Resuscitation: Shepherd's Pie

noreply@blogger.com (The Foodie Physician) — Fri, 20 Jan 2012 15:52:00 +0000

Shepherd’s pie is a centuries-old dish that originated in the UK. Classic shepherd’s pie consists of a filling of ground lamb, sometimes with a few vegetables included, that's topped with a pillowy crust of mashed potatoes. When beef is used in the filling instead of lamb, it’s referred to as “cottage pie.” The dish likely originated in the North of England and Scotland where there are large numbers of sheep (hence the name) and was probably created as an inexpensive way to use up leftover meat. It’s the ultimate, stick-to-your-ribs comfort food- the kind of dish you want to tuck into on a cold winter’s day.

But like many traditional comfort foods, this dish is loaded with calories and fat. So I set out to make a lighter version that would be more nutritious without sacrificing flavor. To put my own spin on it, I decided to infuse this classic dish with Southwest ingredients like chipotle peppers, cumin, oregano and cilantro. And instead of white potatoes, I make my topping with sweet potatoes whose natural sweetness nicely complements the spices in the filling.

Here are the reasons why my dish is healthier than traditional Shepherd’s pie:

Lean ground turkey instead of lamb

o By substituting lean turkey for lamb or beef you’re cutting calories and saturated fat. Ground turkey comes in many different varieties so make sure to choose a lean or extra lean variety. To make up for the leaner cut of meat, I add a lot of spices to up the flavor factor without adding calories.

Sneak in lots of vegetables

o Traditional shepherds pie has a lot of meat mixed with a few vegetables like onions, carrots and sometimes peas. My version uses more than a pound of mixed vegetables. To save time, take a little help from the grocery store and use frozen vegetables or a mixture of fresh and frozen like I do in this recipe. Frozen vegetables sometimes get a bad rap but they are flash frozen at their peak ripeness, a time when they’re the most nutrient-packed. So they are a good choice in the winter months when fresh produce is not at its peak.

Sweet potatoes instead of Russet/Idaho potatoes

o Sweet potatoes have about the same amount of carbohydrates as white potatoes but they are full of vitamins, nutrients and antioxidants. And they’re low in calories (a medium sweet potato has about 100 calories), low in sodium and virtually fat and cholesterol-free. Their rich orange color means they’re high in beta-carotene, which gets converted to Vitamin A in the body. One medium sweet potato provides more than 400% of the recommended daily intake for Vitamin A! Vitamin A is important for vision, immune health, growth and reproduction. Sweet potatoes are also high in Vitamin C, Vitamin B6, manganese and potassium. And if all of this isn’t enough, they also are a good source of fiber, which is important for digestive health and keeps you feeling full longer.

No butter and cream in the potato topping

o The mashed potato topping is usually made with lots of cream and butter, which add a significant amount of calories and saturated fat. Sweet potatoes are naturally creamy and sweet so you don’t need to do too much to them. I just add a little chicken stock for flavor and reduced fat sour cream to make the topping nice and fluffy.

Southwest Shepherd’s Pie

Makes 6 servings

Filling:

2 teaspoons canola oil

1 large yellow onion, chopped

1 red bell pepper, seeded and chopped

3 cloves garlic, finely chopped

1 ½-2 teaspoons chopped chipotles in adobo (seeds removed) plus 1 teaspoon adobo sauce from the can

2 teaspoons ground cumin

1½ teaspoons dried oregano

2 tablespoons tomato paste

1 lb. lean (93/7) ground turkey

2 tablespoons flour, preferably white whole wheat

1½ cups low sodium chicken stock

1 bag (1 pound) mixed frozen vegetables (I used corn, carrots, green beans and peas)

¼ cup chopped cilantro

Kosher salt and black pepper

Topping:

2½ pounds sweet potatoes (about 4 medium potatoes)

1/3 cup reduced fat sour cream

½ cup reduced sodium chicken stock, heated

Kosher salt and black pepper

2 tablespoons sliced scallions for garnish (optional)

Preheat oven to 400 degrees F.

To make the filling, heat the oil in a large skillet over medium heat. Add the onion and bell pepper and cook until slightly softened, 6-7 minutes. Add the garlic, chipotles, adobo sauce, cumin, oregano, and tomato paste and cook 1-2 minutes until fragrant. Add the turkey and cook, breaking it up with a spoon, until it is no longer pink. Stir in the flour and cook another 1-2 minutes. Add the chicken stock, frozen vegetables and cilantro and simmer another couple of minutes until thickened. Season the filling with salt and pepper. Pour the mixture into a 9-inch pie pan or 6 individual gratin dishes.

To make the topping, pierce the sweet potatoes all over with a fork. Place them on a plate and microwave 8-10 minutes until soft, turning them over halfway through. Once cooled slightly, cut the potatoes in half and remove the skin. Place the flesh in a bowl along with the sour cream and chicken stock. Mash the mixture together with a potato masher until smooth. Alternatively, you can pass the sweet potatoes through a food mill or potato ricer and then stir in the other ingredients. Season the mixture with salt and pepper.

Spread the sweet potato topping evenly over the filling, spreading it all the way to the edges. Alternatively, you can pipe the topping on with a pastry bag.

Place the pie(s) on a baking sheet and bake in the oven 20-25 minutes until filling is warm and topping is lightly browned. Remove from oven and garnish with scallions. Cool 15 minutes before serving.

One Serving: Calories 408; Fat 9.9g (Sat 2.8g); Protein 22.1g; Carb 57.2g; Fiber 8.97g

Chef Gordon Ramsey has said that shepherd’s pie is his ultimate comfort food. What’s your favorite comfort food? Leave a comment below and let me know!

References:

USDA Nutrient Database

Dining with the Doc: Mushroom Barley Risotto

noreply@blogger.com (The Foodie Physician) — Sun, 15 Jan 2012 22:52:00 +0000

I don’t often get to grow my own vegetables living in an apartment in the middle of New York City. Sometimes I long for an outdoor garden where I can grow fresh herbs and vegetables a la Barefoot Contessa. So when I heard about the Back to the Roots Grow-Your-Own Mushroom Garden Kit, I leapt at the chance to cultivate my own crop and ordered one online. Founded by two former UC Berkley students, this kit turns “waste into wages & fresh local food” by growing gourmet mushrooms entirely from recycled coffee grounds.

I have to say that after watering it twice a day for almost two weeks without any signs of life, I had almost completely given up. And then one morning I woke up and saw adorable little mushrooms sprouting from the cardboard box. I actually let out a yelp of delight that made my husband come running into the room to see if I was alright! Over the next few days, they grew even more until I had a full crop of beautiful oyster mushrooms.

Grow-Your-Own Mushroom Garden Kit

I wanted to make a dish that would do justice to these lovely mushrooms. I immediately thought of making a risotto, one of my favorite Italian dishes, but I wanted to make a more nutritious version using a whole grain. Risotto is a rice dish that is usually served as a primo, or first course, before the main course. Classic risotto is prepared with a specific type of white rice. My version, however, is made with barley (a whole grain) and cooked in the style of risotto, which means that liquid is added to the grain in increments and stirred often. This cooking technique allows the starches in the grain to release slowly and gives the dish a creamy texture. Barley comes in a few different varieties including hulled, pot/Scotch and pearl barley. My recipe uses pearl barley- a type of barley that is hulled (the inedible outer layer is removed) and polished.

Pearl barley

Classic risotto is made with short- or medium-grain rice with a high starch content because these varieties give the creamiest texture. The main types used in Italian cooking are Arborio, Carnaroli, and Vialone Nano (with the latter two considered to be the superior varieties). Because barley risotto is not naturally going to be as creamy as traditional risotto, I like to add a little something at the end to up the creaminess factor. Traditional risottos are finished with grated cheese and butter or sometimes mascarpone cheese. My version uses grated Pecorino Romano cheese and a small amount of reduced fat cream cheese, which not only adds creaminess but a nice flavor as well.

Barley has a chewier texture than traditional risotto rice which may throw people off the first time they try it. However, I like the toothsome bite and find it to be hearty and comforting, especially in the winter months. It also has a nice nutty flavor that works well with the earthiness of the mushrooms and thyme in this dish. I also stir in some baby spinach at the end for an extra boost of nutrients and color. This dish takes a little time and patience to make because barley takes longer to cook than traditional risotto rice. If you don’t have the time to stand over the stove stirring the whole time, you can add the liquid in larger increments.

And finally, if you’re a purist and prefer to make a traditional Italian risotto with Arborio, Carnaroli or Vialone Nano rice, you can use the same technique that’s described in this recipe, just be sure to adjust for a shorter cooking time. Buon appetito!

Mushroom Barley Risotto

Mushroom Barley Risotto

Makes 6 servings

1 quart (4 cups) low sodium chicken or vegetable stock

4 teaspoons olive oil, divided use

½ yellow onion, finely chopped

2 cloves garlic, finely chopped

3 teaspoons chopped fresh thyme, divided use

1 bay leaf

Kosher salt and black pepper

1 ½ cups pearl barley

¾ cup dry white wine

4 ounces oyster mushrooms, sliced

4 ounces cremini mushrooms, sliced

2 packed cups baby spinach

½ cup freshly grated Pecorino Romano or Parmigiano Reggiano cheese

1 ounce reduced fat cream cheese

Heat the stock and 4 cups water together in a medium saucepan over medium heat.

Meanwhile, heat 2 teaspoons oil in a large sauté pan over medium heat. Add the onion and cook until translucent. Add the garlic, 2 teaspoons thyme, bay leaf, 1 teaspoon salt and ¼ teaspoon pepper and cook another minute until fragrant. Add the barley and stir to coat all of the grains with the oil. Add the wine and cook 2-3 minutes until it is absorbed.

Add the stock to the barley in increments of about 1½ cups, stirring often to prevent the grains from catching bottom. Adjust the heat to keep the mixture at a low simmer. After each addition of liquid, let the barley absorb most of the liquid before adding more. The process should take about 40 minutes and at the end, the barley should be tender but with a chewy texture.

While the barley is cooking, heat the remaining 2 teaspoons oil in a sauté pan over medium high heat. Add the mushrooms and sauté until nicely browned, 3-4 minutes. Season the mushrooms with salt and pepper. Set aside.

When the barley is cooked, lower the heat and stir in the mushrooms, spinach, pecorino, cream cheese and remaining teaspoon of thyme. Season the mixture with salt and pepper to taste. Garnish with an extra sprinkle of pecorino if desired. Serve immediately.

One Serving: Calories 323; Fat 8.5g (Sat 3.15g); Protein 13.5g; Carb 45.9g; Fiber 8.65g

Dining with the Doc: Country Comfort Summer Favorites Cookbook

noreply@blogger.com (The Foodie Physician) — Tue, 10 Jan 2012 21:21:00 +0000

Are you looking to brighten up your winter with some fun summer recipes? If so, you may want to check out the Country Comfort Summer Favorites Cookbook by Monica Musetti-Carlin and Mary Elizabeth Roarke.

In their own words, "Country Comfort: Summer Favorites is a keepsake of fresh, nutritious dishes for anyone who enjoys valued summer mealtime traditions, and anyone who is looking to save a little money and create a fun family activity by cooking outdoors." This wonderful cookbook features more than 100 nutritious summer recipes with accompanying anecdotes from people across the country. Recipes include everything from breakfast/brunch dishes to entrees, beverages and even desserts. There are several other informative sections in the book including Chef's Tips and Menu Planner sections, just to name a few.

I am fortunate to have four of my recipes published in this terrific book:

Grilled Fig, Brie, and Prosciutto Pizza

NewYork Strip Steaks with Avocado Butter and Charred Corn Salsa

Grilled Flat Iron Steaks with Sun-Dried Tomato Chimichurri

Grilled Swordfish with Spiced Red Pepper Sauce

Below is my recipe for Grilled Swordfish with Spiced Red Pepper Sauce. I was inspired by Moroccan flavors and spices when I created this dish. The creamy roasted red pepper sauce is packed with flavor and low in calories. It pairs nicely with grilled meats like fish, chicken, pork, or steak. It even works well as a dipping sauce for grilled vegetables.

Grilled Swordfish with Spiced Red Pepper Sauce

Makes 4 servings

1½ teaspoons cumin seeds

1½ teaspoons coriander seeds

1 (7 oz) jar roasted red peppers, drained

1 clove garlic

1 tablespoon lemon juice, freshly squeezed

¼ teaspoon red pepper flakes

2 tablespoons vegetable oil, plus extra to brush on fish

4 (6 oz.) swordfish steaks

2 tablespoons cilantro, chopped

Lemon wedges for garnish

Sea salt and freshly cracked black pepper to taste

Preheat a gas or charcoal grill to medium-high heat.

Lightly toast the cumin and coriander seeds in a small skillet on the stove over medium-low heat until fragrant. Place the spices in a blender along with the red peppers, garlic, lemon juice, red pepper flakes, and vegetable oil. Blend until smooth and set aside. Season with salt and pepper to taste.

Brush the swordfish steaks with oil and season them with salt and pepper to taste. Grill the steaks for 3-4 minutes on each side until cooked through. Transfer them to a serving platter and top them with the spiced red pepper sauce. Garnish with cilantro and lemon wedges.

To see all of the other wonderful recipes in the book, click here to buy a copy. Also, stay tuned for the 6th book in the Country Comfort series, Cooking Across America by Mary Elizabeth Roarke and Chef Nicole Roarke, which will be coming out on July 24th.

Ingredient 911: Incredible Salmon

noreply@blogger.com (The Foodie Physician) — Sat, 07 Jan 2012 22:02:00 +0000

Ginger Soy Glazed Salmon

People are always asking me for quick, delicious, healthy meals that they can make on busy weeknights that the whole family will love. Although that seems like a tall order, I believe this recipe fits the bill. It’s one of my go-to meals because it’s actually deceptively simple to make yet looks elegant enough for company. And kids love it too- in fact, it’s a great way to get them to eat fish.

Did you know that The American Heart Association has a dietary guideline recommendation that adults should eat at least two servings (3.5 oz each of cooked fish or ¾ cup flaked fish) of salmon or other omega-3 rich fish per week? How about that the new updated 2010 USDA dietary guidelines also recommend eating two servings (4 oz each) of seafood per week? Until now, the twice-a-week recommendation for seafood was limited to people diagnosed with heart disease; now it’s recommended for everyone.

So why is seafood being emphasized so much? It’s because salmon and other fish like mackerel, herring, lake trout, sardines and albacore tuna have high levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have incredible health benefits. Our bodies don’t make omega-3s so we must get them from our diet. Here are just a few of the things that omega-3 fatty acids do:

They are associated with reduced cardiac death. Specifically, they decrease the risk of irregular rhythms, may decrease triglycerides, lower blood pressure, reduce blood clotting, and slow the growth rate of atherosclerotic plaques

Did your parents always tell you that fish is “brain food”? It turns out they were right! Omega-3s are important for neurological development, especially in fetal development and also in young children; research shows they may improve learning ability in children and may also help reduce the risk of dementia in the elderly

They reduce inflammation and boost immunity and may reduce the risk of certain types of cancer and improve arthritis symptoms

In addition to all of the health benefits provided by omega-3 fatty acids, salmon is also high in protein and has an abundance of vitamins and minerals including B-complex vitamins, selenium, phosphorus, and potassium. And on top of all of these health benefits, wild Alaskan salmon is a sustainable fish, which means it can be eaten relatively guilt-free with regards to the environment.

Recently, there have been many concerns about mercury and other contaminants in fish. The amount of contaminants depends on the type of fish and where it’s caught. Fish higher up in the food chain such as shark, swordfish, king mackerel and tilefish tend to have higher levels of mercury because they eat the smaller fish and therefore their levels build up. Industrial pollution can also produce mercury that contaminates water and for this reason every state issues advisories about the safe amount of locally caught fish that can be consumed. Salmon, however, is typically low in mercury.

The updated USDA guidelines state that the benefits of consuming seafood far outweigh the risks, even for pregnant women. For most people, it’s unlikely mercury would cause any serious effects but it is still recommended by the Food and Drug Administration and Environmental Protection Agency that women who are pregnant or nursing and children under 12 should avoid high mercury fish. They can enjoy the heart healthy benefits of salmon and other low mercury fish but should limit their intake to 12 ounces/week and limit albacore tuna to 6 ounces/week.

For those vegetarians out there, don’t worry- you can get omega-3s from supplements, but consult your doctor first as they can have adverse side effects at high doses. Also, certain vegetarian foods such as canola oil, flaxseed, walnuts, broccoli and soybeans contain high levels of alpha-linolenic acid (ALA), another omega-3 that is good for you but hasn’t yet been proven to have the same health benefits as EPA and DHA.

The key to preparing perfect salmon is not overcooking it. I think the best way to cook it is to pan roast it, which is a technique that restaurants use to cook proteins. It involves searing the fish on both sides in a frying pan and then sticking the pan in the oven to finish cooking it. By searing it first, you get a nice, golden crust and it locks in all of the juices, keeping the salmon very moist. It only takes about 5 minutes in the oven- just enough time so that it’s barely cooked through because it will continue to cook a little more once you take it out of the oven. By using this technique, the salmon will be buttery and moist. In the recipe below, I top the salmon with a ginger soy glaze that forms a lovely sweet and savory coating. For a well-rounded meal, I serve this dish with sautéed baby bok choy and brown rice- delish!

Ginger Soy Glazed Salmon with Baby Bok Choy and Brown Rice

Ginger Soy Glazed Salmon

Makes 4 servings

1/4 cup low sodium soy sauce

3 tablespoons honey

1 tsp Dijon mustard

1/2 tsp grated ginger

1/4 tsp Sriracha hot chili sauce or other hot sauce (optional)

2 tsp canola oil (or other low saturated fat oil)

4 (6-ounce) salmon fillets

Kosher salt and black pepper

Sliced scallions for garnish (optional)

Preheat oven to 400 degrees F.

Whisk the soy sauce, honey, mustard, ginger and Sriracha together in a bowl.

Heat the oil in a large oven-safe saute pan over medium high heat. When the pan is hot, season the salmon fillets with salt and pepper and add them to the pan, presentation side down. Cook 2-3 minutes without moving, until a golden crust forms. Turn the fillets over and transfer the pan to the oven. Cook 5-6 minutes until salmon is just cooked through but still slightly pink in the middle. Carefully remove the pan from the oven and transfer the salmon to a platter.

Pan Roasting

Pour off the drippings from the pan and heat the pan on the stove over medium high heat. Add the soy sauce mixture to the pan and cook 2-3 minutes until thickened. Pour the glaze over the salmon. Garnish with scallions if desired.

One Serving: Calories 319; Fat 13.1g (Sat 1.84g); Protein 34.7g; Carb 14.5g; Fiber 0.2g

References:

American Heart Association (AHA) Fish 101. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fish-101_UCM_305986_Article.jsp#aha_recommendation
Dietary Guidelines for Americans, 2010 (DGA). Jan. 31, 2011 Accessed at http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

Omega-3 in fish: How eating fish helps your heart http://www.mayoclinic.com/health/omega-3/HB00087

Chattipakron N, et al. Cardiac mortality is associated with low levels of omega-3 and omega-6 fatty acids in the heart of cadavers with a history of coronary heart disease. Nutrition Research. 2009;29:696.

What you need to know about mercury in fish and shellfish. U.S. Food and Drug Administration and Environmental Protection Agency. http://www.epa.gov/waterscience/fish/files/MethylmercuryBrochure.pdf. Accessed Oct. 7, 2010.

Dining with the Doc: Jump-Start Your Day Breakfast Burritos

noreply@blogger.com (The Foodie Physician) — Mon, 02 Jan 2012 02:56:00 +0000

Now that we’ve officially entered the New Year, I’ve been giving a lot of thought as to what my New Year’s resolution is going to be. We’ve all heard the old adage, “Breakfast is the most important meal of the day” but how many of us really follow it? Most weekdays, I’m usually rushing out the door with only a cup of coffee to sustain me until lunchtime by which time I’m usually starving. Of course I’ve always heard about how important eating a good breakfast is but I never really thought it was a realistic goal for my lifestyle.

So why is it important to eat a nutritious breakfast? Studies show that people who eat a good breakfast end up eating fewer calories throughout the rest of the day. Eating a good breakfast keeps you feeling fuller longer so that you will avoid overeating later in the day. Although you may think that skipping breakfast will help you lose weight by cutting calories, it actually increases your risk of obesity. Eating breakfast boosts your metabolism, which makes you burn more calories throughout the morning rather than storing them.

Eating breakfast also helps boost your intake of important nutrients like vitamins and minerals. People who eat breakfast are more likely to eat a healthier diet overall, including less fat and cholesterol which is good for your heart and helps to maintain a healthy weight. Also, eating breakfast gives you more energy, which translates into increased concentration and productivity throughout the morning.

So what exactly constitutes a healthy breakfast? A good breakfast includes a balance of complex carbohydrates with protein, fiber, and just a small amount of fat. This combination will keep you feeling full for many hours as opposed to the high carbohydrate breakfasts that we sometimes grab in a rush such as muffins, bagels, and sugary cereals. These foods give you a short burst of energy, but in no time you'll be left feeling tired and hungry all over again. The components you want to include in your breakfast are:

- - Whole grains

- - Lean proteins

- - Low-fat dairy or soy products

- - Fruits and vegetables

Photo by Enrica Proserpio (Instagram profile- enripro)

If you include foods from all of these categories in your meal, you will be eating a healthy, well-balanced breakfast. Need some examples? Here are some specific examples of healthy breakfast ideas that are quick and easy to prepare:

Bowl of whole grain cereal (watch the sugar content) with berries and skim or soy milk
Whole grain toast with peanut butter and sliced apples
Whole grain waffle topped with almond butter and sliced strawberries or banana
Bowl of oatmeal with fresh or dried fruit and/or chopped nuts (apples, walnuts and cinnamon are a great combination; another good combo is blueberries and almonds)
Whole grain toast with low-fat cottage cheese and sliced peaches or pineapple
Parfait made with layers of fat free Greek yogurt, fresh fruit and chopped nuts or whole grain cereal
Smoothie made with strawberries, blueberries, bananas, fat free yogurt and flax seed
Whole wheat pita topped with low-fat cottage cheese or part-skim ricotta cheese and sliced tomatoes; serve with fresh fruit or a glass of fruit juice on the side
Multi-grain English muffin with lean ham or turkey, reduced fat cheese and sliced tomato
Homemade breakfast burritos (see recipe below)

My Jump-Start Your Day Breakfast Burritos are a hearty and nutritious meal to jump-start your day and set you on the right path for healthy eating all day long. And the best part is that if you’re not a morning person, you can prepare a whole batch of them ahead of time and freeze them. Then when you want to eat one, you just unwrap, pop it in the microwave and take it to go!

Each of my breakfast burritos includes 2 egg whites but only 1 yolk to give you a good amount of protein without too much cholesterol. I also use sautéed vegetables including nutrient-packed red bell peppers, which are an excellent source of Vitamin C and also contain high levels of Vitamins A, E, K and B-complex vitamins as well as the antioxidant lycopene. For an extra boost of protein and fiber, I also include nutritious black beans. For added flavor I top the eggs with a small amount of reduced fat cheese and salsa, which is a great nutritious, low calorie condiment. If you like extra spice, pour on some of your favorite hot sauce before you wrap it up.

Jump-Start Your Day Breakfast Burritos

Makes 6 burritos

2 teaspoons olive oil

1 small yellow onion, chopped

1 red bell pepper, chopped

Kosher salt and black pepper

1 cup canned black beans, drained and rinsed

1 teaspoon chili powder

6 whole eggs plus 6 egg whites

½ cup shredded reduced fat cheddar cheese

6 (9-inch) whole grain wraps (I used La Tortilla Factory Smart Delicious Whole Grain Soft Wraps)

¾ cup your favorite salsa

¼ cup sliced scallions

Hot sauce (optional)

Heat the oil in a large nonstick skillet over medium heat. Add the onions and peppers to the skillet and season them with salt and pepper. Cook, stirring occasionally, until softened, 7-8 minutes. Stir in the beans and chili powder and cook another 2-3 minutes until heated through. Pour the contents of the skillet into a bowl and set aside. Wipe the skillet clean.

Whisk the eggs and egg whites together in a large bowl along with ½ teaspoon salt and ¼ teaspoon black pepper. Spray the skillet with nonstick cooking spray and heat over medium heat. Add the eggs and cook them, stirring occasionally, until soft curds form. Stir in the cheese and cook another minute until melted. Remove from heat.

Spread each tortilla with equal amounts of the veggie/bean mixture and top with the scrambled eggs. Spread 2 tablespoons salsa, some sliced scallions and hot sauce (if using) on top. Roll the tortillas up burrito style- fold the side closest to you over the filling, then fold both sides in toward the center and roll up. Serve alone or with reduced fat sour cream, if desired.

If not eating right away, wrap each burrito in plastic wrap or aluminum foil and freeze. To reheat, unwrap and microwave until warm, about 2 minutes, turning over halfway through. For a crispier wrapping, heat in the microwave, then bake in a 450° oven for 5 to 10 minutes.

Special thanks to Enrica Proserpio for the stunning photo of the berries and yogurt. We've recently "met" over Instagram, and I've really enjoyed looking at all the beautiful pictures of her life in Italy.

References:
Wyatt HR, et al. Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity Research. 2002;10:78.

Purslow LR, et al. Energy intake at breakfast and weight change: Prospective study of 6,764 middle-aged men and women. American Journal of Epidemiology. 2008;167:188.
Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn., Jan. 25, 2011.
Kerver JM, et al. Meal and snack patterns are associated with dietary intake of energy and nutrients in US adults. Journal of the American Dietetic Association. 2006;106:46.
Gibson SA, et al. What's for breakfast? Nutritional implications of breakfast habits: Insights from the NDNS dietary records. Nutrition Bulletin. 2011;36:78.

Dining with the Doc: Indian Spiced Eggplant (Baingan Bharta)

noreply@blogger.com (The Foodie Physician) — Wed, 28 Dec 2011 03:09:00 +0000

I’ve been getting a lot of requests for Indian recipes so I thought I would give it a go with my version of a very traditional Indian dish, baingan bartha. Baingan bharta is an eggplant dish that’s a staple on most Indian restaurant menus. I love eggplant but I find that many eggplant recipes call for deep-frying and it tends to soak up a lot of oil when it cooks. I really like this recipe because it involves roasting the eggplant at a high temperature in the oven instead of frying it. The roasting process eliminates a lot of oil which makes it much healthier and it also imparts the eggplant with a delicious smoky flavor.

If you’ve ever been intimidated by Indian recipes or have yet to try one, you may want to start with this dish as it is a relatively simple Indian dish. Simply pop the eggplant in the oven and while it's roasting, you can prep and chop your other vegetables and spices to save time. Many traditional recipes call for grilling the eggplant over a direct flame but that involves constantly turning it to ensure even cooking so I prefer the oven method. There are a handful of herbs and spices in this dish including cilantro, ginger, garlic, cumin, turmeric and garam masala. Garam masala is a blend of dried spices that is commonly used in Indian cooking. There are probably as many different varieties of garam masala as there are Indian cooks but most of them contain a mixture of spices that include peppercorns, cloves, cumin, coriander, and cardamom. All of these spices can be found in specialty grocery stores and Indian markets. They are also starting to pop up more frequently in traditional grocery stores in the spice aisle.

The good news is that once you have all of these spices, you can make just about any Indian dish. Spices are a great way to add a lot of flavor to a dish without adding calories. I like to grate my ginger and garlic with a Microplane zester/grater because I don’t like big chunks of those aromatics in the dish. If you don’t have one, you can puree them in a mini food processor with a little water, or just chop them as finely as you can. You can also buy prepared ginger garlic paste at Indian markets.

I have to admit that I got some help from my mom with this recipe- after all, she is a terrific vegetarian cook. But to make it my own, I made two main changes from her version. First, I added tomatoes to the dish for depth of flavor- although many versions of the traditional dish use tomatoes, my mom makes hers without them. Second, I added peas for a pop of color and texture. Hopefully I made her proud!

Indian Roasted Eggplant (Baingan Bharta)
Makes 4 servings

2 medium eggplants, about 2 lbs. total
2 tablespoons canola oil
1-¼ teaspoons cumin seeds
1 medium onion, finely chopped
1 tablespoon grated ginger
2 teaspoons grated garlic
½-1 jalapeno pepper, seeded and minced (depending on how spicy you want it)
2 plum tomatoes, finely chopped
½ teaspoon turmeric
½ teaspoon garam masala* (optional)
1 ½ teaspoons kosher salt
½ cup frozen peas
¼ cup cilantro, chopped

Preheat oven to 400 degrees F. Prick the eggplants all over with a fork. Place them on a foil-lined baking sheet and roast in the oven until the skin is wrinkled and the flesh is soft, 40-50 minutes.

Roasted eggplant

Remove the eggplant from the oven and cool. Once cool, peel off the skin and discard. Chop the eggplant flesh and set aside.

Chopped eggplant

Heat the oil in a large skillet over medium heat. Add the cumin seeds, which will start to sputter when they hit the oil. After a few seconds, add the onion. Cook, stirring occasionally, until the onions are translucent. Add the ginger, garlic and pepper and cook another minute until fragrant. Stir in the tomatoes, turmeric, garam masala and salt and cook until tomatoes start to soften, 4-5 minutes. If the mixture gets too dry, add a tablespoon of water.

Add the chopped eggplant with any juices to the spice mixture and stir to combine well. Stir in the peas, then cover and cook another 6-7 minutes until the flavors are melded and peas are heated through. Adjust seasoning to taste. Stir in the cilantro just before serving.

Serve with Indian naan bread or basmati rice (I like brown basmati rice) and Greek yogurt. The tanginess of the yogurt nicely balances the smoky flavor of the eggplant.

Indian Spiced Eggplant (Baingan Bharta)

* Garam masala is a blend of dried spices commonly used in Indian cooking. Most varieties contain a mixture of spices that includes peppercorns, cloves, cumin, coriander, and cardamom.

noreply@blogger.com (The Foodie Physician) — Thu, 22 Dec 2011 20:12:00 +0000

Recipe Resuscitation: Apple Cranberry Crisp

noreply@blogger.com (The Foodie Physician) — Thu, 22 Dec 2011 00:03:00 +0000

The holiday season is usually filled with calorie-laden sweets but you don't have to sacrifice flavor to make a lighter, nutritious dessert that your whole family will love. Traditional fruit crisps (or crumbles as they're called in the UK) are relatively simple to make and they're a great way to take advantage of fruit that's in season.

Fruit crisps are hard to resist- who doesn't love a dessert of warm baked fruit topped with a crumbly, streusel-like topping? The problem is that most fruit crisps are loaded with sugar and have a lot of saturated fat from butter- many recipes call for a half cup of butter in the crumbly topping! So I set out to perform a recipe resuscitation- create a lighter, healthier version of a traditional crisp that would be better for you and still be delicious enough to devour. Here are the reasons why my recipe for Apple Cranberry Crisp is better for you than most others:

1. White whole wheat flour instead of all-purpose flour. It's no secret that whole grain products such as whole wheat flour are better for you than refined grain products such as all-purpose flour, white bread and white pasta. In fact, the 2010 USDA Dietary Guidelines for Americans recommend that at least half of all the grains you consume should be whole grains.¹ Whole grains have high amounts of fiber, vitamins, minerals and antioxidants. Refined grains, on the other hand, are milled, a process that strips away the most nutritious parts of the grain. The refining process results in a product with a lighter texture and longer shelf life but significantly less fiber and nutrients.

So what is white whole wheat flour? It's a whole grain product that has all of the nutritional benefits of traditional whole wheat but with a lighter color and milder taste. Most whole wheat products in this country are made from red wheat but white whole wheat flour is milled from milder white wheat. While many other countries like Australia have been principally growing white wheat for many decades, the US only started growing it in the 1970s and 1980s. White wheat is lighter in color and does not contain the strongly-flavored phenolic compounds that are in red wheat that give it a slightly bitter taste. White whole wheat flour also bakes lighter in texture than traditional whole wheat products. Basically, it has all of the same nutritional benefits as traditional whole wheat flour but looks and tastes more like all-purpose flour- a great way to incorporate healthy whole grains into your diet!

2. Higher fruit to topping ratio. Apples are great for you so pile them in! Apples and cranberries are both fat and cholesterol-free and provide fiber, Vitamin C and other antioxidants. Apples are also a good source of B-complex vitamins and contain several minerals like potassium,magnesium and calcium. To get an even greater nutritional benefit, leave the skin on.

3. A lot less sugar. This dessert is all about the fruit so let it shine. I find that many fruit crisp recipes use too much sugar in the filling. If you use fruit in its peak season, like apples at this time of year, you won't need to add too much additional sugar. And incorporating dried cranberries adds natural sweetness. Also, I use maple syrup in my recipe instead of refined sugar. Although maple syrup is still a sugar, because it is unrefined it has more minerals and antioxidants than refined sugar.² Plus, it adds a nice rich flavor.

4. A lot less butter. Some traditional crisp recipes call for enormous amounts of butter but you can still have a crumbly topping while slashing calories and saturated fat. In my recipe, I cut down the amount of butter to 2 tablespoons and mix in 2 tablespoons of canola oil. Canola oil is still a fat but I'm replacing the saturated fat found in butter with heart healthy polyunsaturated fats.

5. Heart healthy walnuts. Using chopped walnuts in the topping adds a rich nutty flavor as well as providing heart healthy fats, protein, fiber and other nutrients. To learn all about the nutritional benefits of nuts, see my post from 12/14/11.

So this holiday season, serve my nutritious Apple Cranberry Crisp at your dinner table. Not only will your guests love it, your house will smell wonderful while it bakes in the oven! If you can’t find white whole wheat flour (which can be found at specialty food stores such as Whole Foods), try substituting a mixture of all-purpose and whole wheat flour. Also, be careful when you’re buying dried cranberries as many brands have a lot of added sugar. Although they pack a nutritional punch, they are relatively high in calories so eat them in moderation.

Apple Cranberry Crisp
Makes 12 servings

Filling:
3 lbs. (5-6) baking apples such as Fuji, Honey Crisp, Jonagold or Granny Smith, peeled and diced into 1/2-inch pieces (about 9 cups diced)
3/4 cup natural dried cranberries
1/3 cup pure maple syrup
2 tablespoons fresh lemon juice
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
3 tablespoons white whole wheat flour

Topping:
1/2 cup white whole wheat flour
1/3 cup old-fashioned rolled oats
1/4 cup light brown sugar (lightly packed)
1/4 cup chopped walnuts
1/4 teaspoon cinnamon
Pinch of kosher salt
2 tablespoons cold unsalted butter, cut into small pieces
2 tablespoons canola oil

Preheat oven to 375 degrees F.

Spray a 9-inch round pie pan with nonstick cooking spray. Toss all of the filling ingredients together in a large bowl. Pour the contents of the bowl into the pie pan.

Place all of the topping ingredients in the bowl of a stand mixer fitted with the paddle attachment. Mix on low speed until the butter is incorporated and the mixture is crumbly. Alternatively, this can be done in a large bowl with a pastry blender, fork or your fingers.

Spread the topping evenly over the filling all the way to the edges of the pan. Cover the pan with aluminum foil and place the pan on a baking sheet. Alternatively, you can divide the filling and topping into individual ramekins. Bake for 30 minutes covered, then uncover and bake another 30 minutes until the topping is golden brown and filling is bubbling. Remove from oven and cool 10-15 minutes before serving. Serve with reduced fat ice cream or whipped cream, if desired.

References:

1 Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/dgas2010-policydocument.htm
2 Phillips KM, Carlsen MH et al. Total Antioxidant Content of Alternatives to Refined Sugar. Journal of the American Dietetic Association. 2009; 109(1) 64-71.

Food52 Weekly Contest Finalist!

noreply@blogger.com (The Foodie Physician) — Fri, 16 Dec 2011 19:02:00 +0000

Photo by James Ransom courtesy of Food52

Yesterday on my birthday, I received a great birthday surprise- one of my recipes was chosen as a finalist in this week's recipe contest on the website Food52! For those of you who are not familiar with the site, Food52 is a wonderful site for home cooks that was started by accomplished food writers and editors Amanda Hesser and Merrill Stubbs. They started the site with the belief that the best recipes come from home cooks and they envisioned the site to be a way for talented home cooks to "show off their work, a place where cooks of all levels come to be inspired and to be part of a constructive and supportive community."

Every week they hold recipe contests on the site and two finalists are selected. Then all of the members vote on their favorite recipe. Besides winning some cool prizes, the winner gets their recipe published in the Food52 cookbook! I was fortunate to have three of my recipes published in their first cookbook- see my post from 11/15/11 for my winning recipes. Then yesterday I found out that another one of my recipes was chosen as one of the two finalists (out of 173 entries) in this week's contest for "Your Best One-Bite Party Snack."

My recipe for "Serrano Ham and Manchego Croquetas with Smoked Pimenton Aioli" was inspired by the wonderful trip to Spain that my husband Pete and I took last year for our anniversary. We ate our way around the country and tasted a countless number of tapas, the typical small plates or snacks found in Spanish cuisine. Although we loved all of the food, our favorite indulgence was the croqueta- a Spanish croquette filled with a delicious creamy filling and served with a garlicky dipping sauce on the side.

Photo by Peter Fontana

My version of Spanish croquetas uses classic Spanish flavors including Serrano ham and Manchego cheese. And to dip the crispy bites into, I make an easy aioli using Pimenton de la Vera, a delicious Spanish smoked paprika which gives the aioli a lovely color.

Please go to the site by clicking on the link below and check out my recipe as well as the great recipe submitted by my competitor:

http://www.food52.com/contests/265_your_best_onebite_party_snack

Any votes would be greatly appreciated! Keep in mind that if you're not already registered on the site, when you try to vote you will be prompted to register by putting in your name, email address and password.

Thanks everyone and happy holidays!

Dining with the Doc: Make Your Own Holiday Spiced Nuts

noreply@blogger.com (The Foodie Physician) — Wed, 14 Dec 2011 23:46:00 +0000

With the holidays rapidly approaching, one of my friends recently asked me a great question. She was considering making homemade food gifts to give to her friends and coworkers but wanted to stay away from the usual heavy cookies and sweets. She asked me if there was a more nutritious option for holiday gift giving and I immediately thought of making homemade spiced nuts.

For a long time, nuts had a bad rap as being high in fat and unhealthy- something to be avoided when trying to follow a low fat diet. Well, it turns out that not all fats are created equal. Although nuts are high in fat (approximately 60% fat by weight), they are comprised mainly of unsaturated fats as opposed to the saturated fats found mainly in animal products like meat and cheese. The mono and polyunsaturated fats found in nuts are actually considered to be “good fats” and have been shown to lower your LDL or “bad” cholesterol levels. In addition, nuts are also a great source of protein and fiber and contain several other nutrients that have beneficial effects on heart health including Vitamin E, plant sterols, selenium, and L-arginine. These compounds provide various positive health benefits including lowering cholesterol, slowing the development of plaques in your arteries, improving the lining of arteries, and preventing blood clots.¹

One of the first studies to show that nuts may be associated with a reduced risk of heart disease was done almost 20 years ago.² Since then, the majority of the epidemiologic studies that have looked at this relationship have reported similar findings.^3,4

In 2003, the FDA approved the following health claim:

Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

This claim was approved specifically for 7 types of nuts- walnuts, almonds, pecans, hazelnuts, peanuts, pistachio nuts, and some pine nuts because these nuts contain less than 4 g saturated fat per 50 grams.

Before you get the urge to go out and consume a whole bag of nuts, keep this in mind. Although nuts have many health benefits, they are still high in calories and should be eaten in moderation. Instead of simply adding nuts to your diet, try using them to replace some of the foods in your diet that are high in saturated fat such as meats and cheese. For example, instead of topping your salad with bacon try some sliced almonds instead. Or instead of heaping cheese on your pasta, sprinkle on some chopped walnuts. And although it may be hard to resist going back for more, try to limit your intake to 1 to 2 ounces a day of unsalted nuts, which is about one or two handfuls.

This holiday season instead of buying spiced or candied nuts at the store, try making one of these recipes instead. Store-bought nuts can be loaded with sodium and sugar and often are expensive. Try buying an assortment of unsalted nuts in bulk instead and make your own favorite version to serve to your guests. They make great holiday gifts as well! My Holiday Spiced Nuts are dipped in healthy egg whites and then coated in a mixture of spices with an irresistible combination of sweet, spicy and smoky flavors. If you're looking for a more savory recipe with fresh herbs and a hint of sweetness from honey, a natural sweetener, try my Rosemary & Honey Glazed Nuts. Happy Holidays!

Holiday Spiced Nuts

Holiday Spiced Nuts
Makes 2 ½ cups or 8-10 servings

¼ cup packed light brown sugar
1 tablespoon cinnamon
1 teaspoon kosher salt
½ teaspoon cumin

¼ - ½ teaspoon cayenne pepper (depending on how spicy you like it)

1 egg white
2 ½ cups assorted nuts such as walnuts, almonds and pecans

Preheat oven to 350 degrees F.

Mix the brown sugar, cinnamon, salt, cumin and cayenne pepper together in a medium bowl.

Whip the egg white in another bowl with a whisk until light and frothy. Drop the nuts into the bowl and toss to combine. Remove the nuts, shaking off any excess egg white, and drop them into the bowl with the spice mix. Toss to coat all of the nuts with the spices.

Spray a baking sheet with nonstick cooking spray or line the sheet with a non-stick baking mat. Spread the nuts on the sheet in a single layer and bake in the oven for 15 minutes, stirring once halfway through. Remove the nuts and let them cool on a wire rack. As they cool, they will crisp up. Serve right away or store in an airtight container for one week.

Rosemary & Honey Glazed Nuts

Rosemary & Honey Glazed Nuts

Makes 2 ½ cups or 8-10 servings

2 ½ cups assorted nuts such as walnuts, almonds and pecans
1 ½ teaspoons canola oil
1 ½ tablespoons honey
1 teaspoon packed light brown sugar
¼ teaspoon cayenne pepper
¾ teaspoon kosher salt
2 teaspoons chopped fresh rosemary, divided use

Preheat oven to 325 degrees F.

Place the nuts in a large bowl. Add the canola oil, honey, sugar, cayenne, salt, and 1 ½ teaspoons rosemary and toss all ingredients with a spatula to combine. If the honey is very thick, you can microwave it for a few seconds to thin it out.

Spray a baking sheet with nonstick cooking spray or line the sheet with a non-stick baking mat. Spread the nuts on the sheet in a single layer and bake in the oven for 20-25 minutes, stirring once halfway through. Remove the nuts from the oven and immediately toss them with the remaining ½ teaspoon rosemary. Cool the nuts on a wire rack. As they cool, they will crisp up. Serve right away or store in an airtight container for one week.

References:

1 Kris-Etherton PM, et al. The role of tree nuts and peanuts in the prevention of coronary heart disease: Multiple potential mechanisms. Journal of Nutrition. 2008;138:1746S.
2 Fraser GE, Sabate J, Beeson WL et al. A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Archives of Internal Medicine 1992;152:1416–1424.
3 Sabate J, et al. Nut consumption and blood lipid levels: A pooled analysis of 25 intervention trials. Annals of Internal Medicine. 2010;170:821.
4 Kelly J Jr and Sabate J. Nuts and coronary heart disease: an epidemiological perspective. British Journal of Nutrition. 2006; 96, Suppl.2:S61-S67.

Dining with the Doc: Tuscan Ribollita

noreply@blogger.com (The Foodie Physician) — Wed, 07 Dec 2011 17:23:00 +0000

Ribollita is a traditional centuries-old Tuscan soup that is made with vegetables and beans and thickened with bread. It is said that the dish originated in the Middle Ages when servants were given leftover scraps of bread. To make a substantial meal from it, they would boil it in water with whatever inexpensive ingredients they had, such as vegetables and dried beans. And so ribollita was born.

The word “ribollita” actually means “reboiled” and it comes from the fact that traditionally, the soup is made from reboiling leftover vegetable soup the next day with the addition of bread. The process of reboiling the soup thickens it and makes it heartier. It also concentrates the flavors, so it is commonly said that ribollita is even better the next day.

Although every Italian cook probably has their own version of ribollita, almost all of them contain a mixture of inexpensive vegetables, cannellini beans and bread. While many versions contain cabbage and potatoes, the hallmark of the dish is cavolo negro or “black cabbage” also known as Tuscan kale. Tuscan kale, with its deeply wrinkled dark green leaves, has a mild flavor and sturdy texture which stands up well in this soup. To read all about the nutritional benefits of kale, see my last post from 12/2/11.

Because most of us don’t have two days to make dinner, I’ve taken a couple of liberties with this recipe so that you’ll be able to get it on the table in under an hour. I use canned beans instead of dried- if you have time, you can boil dried beans and then use some of the cooking water in the soup. Also, I add cubes of firm bread right at the end of the cooking process- this thickens the soup and the bites of bread are delicious as they soak up the flavors of the soup like a sponge.

This vegetarian soup is a hearty, stick-to-your-ribs dish that’s filling and perfect for a cold winter’s night. It's low in calories and fat and it gets a nice boost of protein and fiber from the beans and vegetables. Just one word of advice- you may want to double the recipe to make enough for leftovers because it tastes even better the next day!

Tuscan Ribollita
Makes 4 servings

2 tablespoons olive oil plus extra for drizzling on top
1 large onion, chopped (1 ½ cups)
2 carrots, peeled and chopped (3/4 cup)
2 celery stalks, chopped (3/4 cup)
3 cloves garlic, thinly sliced
1/8-1/4 teaspoon red chili flakes (depending on how spicy you like it)
Salt and pepper
1 tablespoon tomato paste
1 bunch (about 10 oz) Tuscan kale, chopped (stems and ribs removed)
1 can (14.5 oz) diced tomatoes
4 cups low sodium vegetable or chicken stock or water
4-5 sprigs fresh thyme
1 bay leaf
1 parmesan rind*
1 can (15.5 oz) cannellini beans, drained and rinsed
2 cups cubed, firm bread such as ciabatta, whole wheat or multigrain loaf
2 tablespoons grated parmesan cheese

Heat the olive oil in a wide based pot or Dutch oven over medium heat. Add the onion, carrot, celery, garlic and chili flakes and cook 7-8 minutes, stirring occasionally, until partially softened. Season the vegetables with salt and pepper. Add the tomato paste and cook another 1-2 minutes until fragrant. Stir in the kale and cook until it starts to wilt, 3-4 minutes. Add the diced tomatoes, stock (or water), thyme, bay leaf and parmesan rind and raise the heat to bring to a simmer.

Meanwhile, pour about ¼ of the cannellini beans into a small bowl with a couple of tablespoons of the cooking liquid and mash them together with a fork to form a paste. Pour the paste along with the remaining whole beans into the soup and stir to combine. The mashed means will help to thicken the soup as it cooks. Simmer the soup with the lid slightly ajar, about 25 minutes until the vegetables are softened but still al dente. Add the bread and simmer another 5-7 minutes, partially covered. The bread will start to dissolve into the soup and thicken it further.

Before serving, remove the thyme sprigs, bay leaf and parmesan rind. Adjust seasoning with salt and pepper. Spoon the ribollita into bowls and top with parmesan cheese and a drizzle of olive oil, if desired.

Note: The soup thickens as it sits and should not be very liquidy. If you prefer more liquid, feel free to add more water at the end.

*Adding the rind of a block of parmesan cheese is a traditional Italian method of adding flavor to soups. The next time you buy fresh parmesan cheese, you can reserve the rind which is normally discarded. Wrap it in plastic wrap and store in the freezer to use in dishes like this. If you don’t have one, just add some extra grated parmesan cheese as a topping at the end.

Ingredient 911: Kale, a Superfood

noreply@blogger.com (The Foodie Physician) — Fri, 02 Dec 2011 18:51:00 +0000

Curly Kale

There’s been a lot of buzz about kale in the food world recently and it’s because people are discovering that it’s one of the healthiest foods around. Although it’s not a staple in most American households, kale is gaining a lot of popularity because of its numerous health benefits- and it tastes pretty good too!

Kale is a leafy green vegetable that belongs to the Brassica family which also includes veggies like cabbage, broccoli and brussel sprouts. There are many different varieties of kale including curly, Tuscan (also known as lacinato or dinosaur kale), and Redbor. The leaves have an earthy taste and some varieties are slightly bitter. Other varieties such as Tuscan kale have a milder, sweeter flavor. Kale is at its best in the fall and winter and actually tastes sweeter after it has been exposed to a frost.

Tuscan aka Lacinato or Dinosaur kale

Kale is considered a superfood because it’s a great source of vitamins and minerals and it also contains several other compounds that are beneficial for your health. It has very high levels of Vitamins A, C and K-one cup of chopped kale provides well more than your recommended daily allowance of these vitamins. It also is a good source of Vitamin B6, calcium, thiamine, folate, iron and several other nutrients. It is low in calories, fat and cholesterol and is a good source of fiber and protein.

Kale also contains many phytochemicals that have beneficial effects on one's health. One type, the glucosinates, are broken down in the body into organosulphur compounds that have cancer-preventive properties.^1-3 Other phytochemicals such as flavonoids and carotenoids (which include beta-carotene and lutein), have anti-inflammatory properties and are also strong antioxidants which protect our cells against oxidative damage and reduce the risk of developing certain types of cancer.^4-6 For these reasons, kale is often included in many cancer-prevention diet regimens. These phytochemicals are also very important for eye health as they protect our eyes from UV light and may help prevent cataracts.⁷ Kale is also good for heart health and helps to lower cholesterol, especially when steamed.⁸

Kale has a sturdy texture which makes it a good addition to soups and stews. It also can be sautéed, steamed or baked. It can even be eaten raw- in general, the smaller, younger leaves are more tender. Try some of these ideas:

- Sauté kale with some olive oil, shallots, garlic, and a pinch of red pepper flakes- finish with a squeeze of lemon or balsamic vinegar

     - Add it to your stir fries instead of broccoli- it tastes great with Asian flavors like ginger, garlic and soy sauce
     - Mix up your salad greens- try using raw kale in your next salad instead of lettuce or spinach
     - Blend raw kale with bananas, apples or other fruits and vegetables for a tasty and nutritious smoothie
     - Stir chopped kale into soups, lentils, and chili
     - Braise kale with apples and a dash of cider vinegar
    - Add sautéed kale to your omelettes, frittatas, pasta or pizza
   - Bake kale leaves in the oven for a crispy, healthy snack (see recipe below)

Crispy Kale Chips

The next time you’re craving potato chips, try these crispy kale chips instead. These chips are light, nutritious and a cinch to make. Roasting the kale leaves gives them a nice nutty flavor- they’re a great way to get kids and picky eaters to eat their leafy vegetables! This recipe simply calls for salt but you can sprinkle on whatever spices you like to add different flavors.

Crispy Kale Chips

Makes 10-12 appetizer servings

1 bunch curly or Tuscan kale (10-12 ounces)

1 ½ tablespoons olive oil

Kosher salt

Preheat oven to 325 degrees.

Rinse and dry the kale leaves. Make sure the kale leaves are completely dry so that they crisp up nicely in the oven. Remove the stems and ribs, then cut or tear the leaves into large pieces. Toss the kale pieces in a large bowl with the olive oil and mix with your hands to make sure all of the pieces are coated. Season them with salt.

Transfer the kale to 2 baking sheets, arranging the pieces in a single layer. Bake in the oven until crispy, about 10 minutes. Watch them carefully during the last few minutes as they can burn quickly. Remove the tray from the oven and let the chips cool before serving. Enjoy!

References:

1. Srinibas Das, Amrish Kumar Tyagi and Harjit Kaur "Cancer modulation by glucosinolates: A review". Current Science 2000; 79 (12): 1665.
2. Hayes, JD; Kelleher, MO; Eggleston, IM "The cancer chemopreventive actions of phytochemicals derived from glucosinolates.". European Journal of Nutrition 2008;47 Suppl 2: 73–88.
3. Cornblatt BS et al. "Preclinical and clinical evaluation of sulforaphane for chemoprevention in the breast". Carcinogenesis 2007;28 (7): 1485.
4. Birt DF, Hendrich S, Wang W. “Dietary agents in cancer prevention: flavonoids and isoflavonoids.” Pharmacology & Therapeutics. 2001;90(2-3):157-77.
5. Liu R. “Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action” Journal of Nutrition. 2004;134:3479S-3485S.
6. Ommen, G. S., Goodman, G. E., Thomquist, M. D., Barnes, J. & Cullen, M. R. (1996) Effects of a combination of ß-carotene and vitamin A on lung cancer and cardiovascular disease. New England Journal of Medicine. 334:1150-1155.
7. Christen WG, Liu S, Glynn RJ, et al. "Dietary Carotenoids, Vitamins C and E, and Risk of Cataract in Women - A Prospective Study." Archives of Ophthalmology. 2008;126(1):102-109.
8. Kahlon TS, Chiu MC, Chapman MH. “Steam cooking significantly improves in vitro bile acid binding of collard greens,kale, mustard greens, broccoli, green bell pepper, and cabbage.” Nutrition Research. 2008;28(6):351-7. 2008.

Dining with the Doc: Roasted Butternut Squash Salad with Maple Dijon Vinaigrette

noreply@blogger.com (The Foodie Physician) — Mon, 28 Nov 2011 03:46:00 +0000

Now that Thanksgiving is over, you may be looking for some lighter dishes to put on the dinner table for your family. As I've mentioned in the past, I'm a big believer in the "cook once, eat twice" philosophy of cooking- I like to cook enough of an ingredient to last for two meals and then transform the leftovers into a completely different dish on another day. It's a big time-saver and your family won't be bored eating leftovers. Not only is this salad healthy and easy to make, it's also a great way to use up leftover butternut squash. To learn all about the nutritional benefits of this power food, see my post from 11/19/11.

Packed with fresh greens tossed in a maple dijon vinaigrette and topped with sweet butternut squash, dried cranberries, toasted pecans and a sprinkling of tangy goat cheese, this salad will make you feel like you're overindulging even though you're not. I like to use a mixture of peppery baby arugula and mild baby spinach but feel free to use your favorite salad greens.

Roasted Butternut Squash Salad with Maple Dijon Vinaigrette
Makes 4 servings

1/2 medium butternut squash, peeled and cut into 3/4-inch cubes (about 2 1/2 cups)
1 teaspoon fresh thyme leaves, chopped (or 1/4 teaspoon dried thyme)
2 tablespoons (6 teaspoons) extra virgin olive oil, divided use
Kosher salt and black pepper
¼ cup chopped pecans
1 tablespoon cider vinegar
1 tablespoon maple syrup
½ teaspoon Dijon mustard
2.5 oz (1/2 bag) baby arugula
2.5 oz (1/2 bag) baby spinach
¼ cup dried cranberries
2 ounces reduced fat goat cheese, crumbled

Preheat oven to 425 degrees F.

Toss the butternut squash with the thyme and 1 teaspoon olive oil on a baking sheet. Season the squash with salt and pepper and spread it out in a single later. Roast in the oven for 20 minutes, then flip the squash over and cook another 10 minutes until fork tender. Turn the oven down to 350 degrees. Spread the pecans on a baking sheet and toast in the oven until fragrant, 6-8 minutes. Remove from oven.

While the squash and pecans are cooking, whisk the vinegar, maple syrup, mustard and remaining 5 teaspoons olive oil together in a small bowl. Season the vinaigrette with salt and pepper.

Place the arugula and spinach in a salad bowl and toss with the dressing. Arrange the roasted squash, pecans, cranberries and goat cheese on top. Enjoy!

Dining with the Doc: Lightened Up Holiday Stuffing with Fennel, Apple & Turkey Sausage

noreply@blogger.com (The Foodie Physician) — Wed, 23 Nov 2011 03:53:00 +0000

I've always been more excited about the side dishes at Thanksgiving dinner than the actual turkey. When I was growing up, making the stuffing was always my job and that meant using the kind that comes in a box. Then one day I tried making homemade stuffing and since then, I've never gone back to the boxed variety. I like making stuffing from scratch not only because I can add my favorite ingredients, but also because I can control the amount of salt- most boxed stuffings are loaded with sodium. Instead of using butter, I cook the vegetables in heart healthy olive oil. In this recipe, I skip the white bread and use a delicious loaf of whole wheat ciabatta from the bakery section of my grocery store. And by substituting turkey sausage for pork, I cut plenty of calories and fat. So this year, add this side dish to your Thanksgiving menu and you won't feel guilty for overindulging!

Lightened Up Holiday Stuffing with Fennel, Apple & Turkey Sausage
Makes 12 servings

1 loaf (1 pound) whole wheat ciabatta bread, cut into ¾-inch cubes (about 12 cups)
10 ounces sweet turkey sausage, casings removed
2 tablespoon olive oil
1 ½ cups chopped yellow onion (about 1 large onion)
1 ½ cups chopped fennel (about 1 medium fennel bulb); reserve some fronds for garnish
4 cloves garlic, chopped
1 Granny Smith apple, chopped
1 ½ tablespoons chopped fresh sage
1 tablespoon chopped fresh thyme
¾ teaspoon kosher salt
¼ teaspoon black pepper
2 cups low sodium and fat free chicken broth
2 eggs

Preheat the oven to 350 degrees F.

Place the bread cubes in a single layer on two baking sheets sprayed with nonstick cooking spray. Bake 15 minutes until bread is toasted, stirring halfway through. Place in a large bowl.

Meanwhile, heat a large skillet over medium heat and spray with nonstick cooking spray. Add the sausage and brown it, breaking it up into pieces as it cooks. Place the cooked sausage in the bowl with the bread.

Heat the oil in the skillet. Add the onion and fennel and cook 7-8 minutes until partially softened. Add the garlic, apple, sage, thyme, salt and pepper and cook another 5 minutes. Add the mixture to the bowl with the bread and sausage.

Whisk the chicken broth and eggs together in a measuring cup. Pour it into the bowl and stir to combine all ingredients well. Pour the stuffing into a 13x9-inch baking tray sprayed with nonstick cooking spray. Cover the tray with foil and bake 20 minutes. Uncover and cook another 20 minutes until top is golden. Garnish with reserved fennel fronds.

Ingredient 911: Butternut Squash

noreply@blogger.com (The Foodie Physician) — Sat, 19 Nov 2011 23:06:00 +0000

I always know that summer is over when I walk into my grocery store and see the abundance of winter squash varieties. Butternut squash, with it's lovely orange-colored flesh and sweet flavor, has always been a favorite of mine. Not only is this pear-shaped squash delicious and versatile, but it happens to be really good for you too.

Butternut squash is low in calories and packed with nutrients. One cup of cubed squash only has 82 calories and no fat or cholesterol. It's a rich source of fiber which besides promoting good GI health also helps lower blood cholesterol levels and control blood sugar. It also keeps you feeling fuller longer which makes it a great food for weight loss programs. Butternut squash is high in several nutrients such as Vitamins A, B-complex and C as well as potassium and magnesium to name a few. The rich orange color means it's packed in beta carotene which gets converted to Vitamin A in the body. One cup of cubed squash has 457% of the recommended daily allowance! Vitamin A is important for vision, immune health, growth and reproduction.

Butternut squash is very versatile- it can be used in sweet or savory dishes. It's most commonly steamed or roasted but can also be added to stir fries and stews or pureed and incorporated into risotto, pasta or everyone's favorite- butternut squash soup. Even the seeds are edible and when roasted, they make a nutritious snack.

Try this hearty and nutritious chili recipe that's perfect for the fall. The sweet butternut squash works well with the smoky heat of the chipotle chilis. By incorporating healthy vegetables and black beans in this dish, only a small amount of ground beef (1/2 pound for 6 servings) is added. This cuts down on the calories and fat and no one will even miss it! This dish can easily be made vegetarian by omitting the ground beef and adding an extra can of beans.

Almost Meatless Butternut Squash and Black Bean Chili
Makes 6 servings

2 tsp extra virgin olive oil
1 medium yellow onion, chopped (about 1 cup)
1 red bell pepper seeded and chopped (about 1 cup)
2 garlic clove, chopped
½ lb. extra lean ground beef (93% lean)
Salt and pepper
1 tsp chipotles in adobo, seeded and chopped*
1 tsp adobo sauce (from the can of chipotles)
1 ½ tsp ground cumin
½ tsp dried oregano
¼ tsp allspice
1 medium butternut squash peeled and cut into 1-inch cubes (about 3 cups)
1 can (28 oz) diced fire roasted tomatoes
1 cup fat free and low sodium beef or chicken broth (or water if vegetarian)
1 can (15 oz) black beans, rinsed
¼ cup cilantro, chopped

Heat the oil in a large Dutch oven or wide-based pot over medium heat. Add the onion and bell pepper and cook 6-7 minutes until partially softened. Add the garlic and cook another minute until fragrant. Stir in the ground beef and brown it, breaking it into pieces as it cooks. Season with salt and pepper.

Stir in the chipotles, adobo sauce, cumin, oregano, and allspice. Add the butternut squash, tomatoes, and broth (or water). Season with salt and pepper. Bring mixture to a boil then reduce to a simmer. Cover and cook 20 minutes then uncover and stir in the beans. Cook, partially covered, another 15-20 minutes until chili is thickened and squash is cooked through. Stir in the cilantro.

Serve chili alone or with brown rice. Top with reduced fat sour cream if desired. Garnish with cilantro.

* If you've never used chipotles in adobo before, go out and buy a can. They are canned, smoked jalapeño peppers and add a delicious smoky heat to dishes. I use them in just about everything from chili to soup, burgers, marinades, salad dressings, and pasta.

The Food52 Cookbook is Here!

noreply@blogger.com (The Foodie Physician) — Tue, 15 Nov 2011 18:08:00 +0000

The Food52 cookbook is the culmination of a year's worth of winning recipes from the website Food52, founded by accomplished food editors and writers Amanda Hesser and Merrill Stubbs. As they state in the book, many of the best recipes come from home cooks. They started the Food52 site as a way for talented home cooks to "show off their work, a place where cooks of all levels come to be inspired and to be part of a constructive and supportive community."

I've been a Food52 member since 2009 and the site has grown in leaps and bounds since then. Each week, they run recipe contests on their site and members vote on their favorites. The cookbook is a collection of all the winning recipes from the first year and includes useful tips, reader comments, and beautiful photos of the dishes.

I'm happy to say that three of my recipes have been published in the book (all photos by Sarah Shatz):

- Braised Moroccan Chicken and Olives: http://www.food52.com/recipes/1017_braised_moroccan_chicken_and_olives

- Autumn Celeriac (Celery Root) Puree:
http://www.food52.com/recipes/1077_autumn_celeriac_celery_root_puree

- Mashed Potatoes with Caramelized Onions and Goat Cheese:
http://www.food52.com/recipes/3012_mashed_potatoes_with_caramelized_onions_and_goat_cheese

The Autumn Celery Root Puree and Mashed Potatoes with Caramelized Onions and Goat Cheese are both good choices for your Thanksgiving table if you're looking to jazz up traditional mashed potatoes. The cookbook makes a great holiday gift so go out and buy a copy for the cooks in your life. Please leave comments and let me know what you think!

Dining with the Doc: New England Lobster Rolls

noreply@blogger.com (The Foodie Physician) — Wed, 09 Nov 2011 20:13:00 +0000

I'm a big believer in the "cook once, eat twice" school of thought. Because of my busy schedule, when I cook dinner, I often make enough food to be able to have leftovers the next day. But rather than serve the same dish two days in a row, I like to transform the leftovers into a completely different meal. For example, if you read my last post, you would know that I recently picked up some beautiful lobsters that were on sale at my local fish market and made a hearty pasta dish with them. But what I didn't mention was that I actually bought enough lobster to last for two meals. What did I do with the extra lobster meat? Well, I decided to make one of my favorite classic lobster dishes- New England lobster rolls.

I've had many lobster roll cravings- there's something about the sweet, tender lobster meat in the warm, buttery roll that gets me every time. Now I know that there's a lot of debate as to what the best lobster roll recipe is. Some purists simply put steamed lobster in a buttered, toasted bun with no mayonnaise or other accoutrements. I however, prefer my lobster rolls with a light coating of lemony mayonnaise, some finely chopped celery for crunch and Boston lettuce to keep the bun from getting soggy.

When making a dish with such few ingredients, it's really important to use the best quality ingredients. So, this afternoon, I decided to make my own mayonnaise. Once you know the technique, mayonnaise is actually not too difficult to make and the flavor and texture just can't be rivaled by the store-bought variety. In culinary school, making a good mayonnaise was actually part of our practical exams!

Mayonnaise is simply an emulsion of egg yolk and oil with a bit of acid added to it, usually vinegar or lemon juice. You can add other flavorings like Dijon mustard, fresh herbs and dried spices to suit your taste. For this recipe, I decided to go with the classic pairing of citrus and seafood and ended up making a yummy lemon chive mayonnaise that complemented the sweet lobster perfectly.

New England Lobster Rolls
Makes 4 servings

2 cups cooked, diced lobster meat

¼ cup homemade lemon chive mayonnaise (see recipe below) or other good quality mayonnaise
3 tablespoons finely chopped celery
Kosher salt and black pepper
4 top split hot dog buns
3 tablespoons unsalted butter, melted
3 leaves Boston lettuce, sliced

Mix the lobster, mayonnaise, and celery together in a bowl. Season the mixture with salt and pepper to taste.

Heat a large skillet over medium heat. Brush the inner and outer surfaces of the buns with butter. Open the buns up and toast them in the skillet until golden brown on both sides.

Arrange some lettuce on each bun and top with equal portions of the lobster mixture. Serve immediately with a cold beer on the side!

Lemon Chive Mayonnaise:
Makes 1 cup of mayonnaise

Tip: If you prefer a more neutral flavored mayonnaise, use 8 ounces of canola oil or other neutral-flavored oil. I like using a mixture of canola and olive oil because I like a hint of olive oil flavor but not so much that it overpowers the other components. I also like to add a small amount of Dijon mustard to my mayonnaise. I like the tangy flavor it imparts and because mustard is an emulsifying agent, it helps to hold the mayonnaise together. With any mayonnaise, the most important thing is to make sure you add the oil very slowly in the beginning, drop by drop while whisking constantly. If you don’t do this carefully, your mayonnaise will break. If you're pressed for time, you can make mayonnaise in a blender.

1 room temperature egg yolk*
1 teaspoon Dijon mustard
1 ½ teaspoons fresh lemon juice
1/8 teaspoon kosher salt
6 ounces canola or other neutral-flavored oil
2 ounces extra virgin olive oil
1 teaspoon room temperature water (optional)
2 teaspoons chopped chives

Place the egg yolk, mustard, lemon juice and salt in a large bowl and whisk together.

Mix the canola and olive oils together in a measuring cup. While constantly whisking the egg mixture in the bowl, slowly pour in the oil, drop by drop, until an emulsion forms.

Continue to whisk as you very slowly pour the oil into the bowl in a thin stream. If the mixture gets too thick, add the water to thin it out. Once about half of the oil is mixed in, you can pour the rest of the oil in a little faster.

When all of the oil is in, you should have a smooth mixture with a consistency slightly looser than store-bought mayonnaise.

At this point, taste the mayonnaise and season it to taste with salt and more lemon juice if desired. Stir in the chives. Store any extra mayonnaise in an airtight container in the refrigerator for no more than a few days.

* When using raw eggs in dishes, it is generally recommended to use pasteurized eggs. Pasteurization is a controlled process of heating food products to a specific temperature that destroys many microorganisms and reduces the possibility of food-borne illness.

Dining with the Doc: Pappardelle with Corn, Lobster, Pancetta and Crème Fraiche

noreply@blogger.com (The Foodie Physician) — Sat, 05 Nov 2011 19:43:00 +0000

The other day I was browsing the dairy section of my local grocery store and came across a container of crème fraiche. Being the foodie that I am, I've tried crème fraiche in many restaurant dishes and seen it referenced a lot on cooking shows, but I've never actually used it myself. Crème fraiche is an ingredient widely used on the Food Network but most home cooks may not be as familiar with it. Originally a French product, it can be found in specialty food stores and some regular grocery stores in the US and other countries. It is a soured cream with a butterfat content of around 30%. It’s made in a process similar to sour cream and if you can’t find it, you can substitute full fat sour cream. It has a thicker consistency than sour cream with a rich, smooth texture. One reason why chefs commonly use crème fraiche is because it doesn’t curdle when heating. This makes it great for sauces such as the one in this recipe.

After purchasing the crème fraiche, I decided that the best way to showcase it would be in a pasta dish. The velvety texture makes a lovely sauce that coats each strand of pasta. After a quick stop at my local fish store to pick up some lobsters, I had all the ingredients in hand to make a gourmet meal at home. The combination of the creamy pasta with the sweet fresh corn, lobster and salty pancetta made my husband a happy camper when he came home from work and saw what I had made for dinner. If you can’t find crème fraiche, this recipe will work with sour cream or cream cheese. However, be careful if using a low-fat version- don't let the sauce come to a boil after adding it as it may curdle.

For those South Park fans out there, there's a hilarious episode entitled "Crème Fraiche," recommended to me by my culinary friend Mariya. It's especially funny if you watch a lot of Food Network!

Pappardelle with Corn, Lobster, Pancetta and Crème Fraiche

Makes 4-6 servings

3 ears corn, shucked (about 2 cups kernels)
2 teaspoons olive oil
4 ounces pancetta, small diced
1 medium shallot, finely chopped
2 cloves garlic, finely chopped
Kosher salt and black pepper
½ cup dry white wine
3/4 cup chicken stock
½ cup crème fraiche
1 cup cooked, diced lobster meat
¼ cup chopped chives plus extra for garnish
1 pound fresh pappardelle pasta
¼ cup grated pecorino romano or parmesan cheese

Bring a large pot of salted water to a boil. Add the corn and cook until slightly softened, 3-4 minutes. Transfer the corn to a cutting board and when it cools, cut the kernels off. Bring the water back to a boil so that it will be ready when you’re ready to drop the pasta in.

Meanwhile, heat the oil in a large sauté pan over medium heat. Add the pancetta and cook until browned, about 5 minutes. Remove the pancetta from the pan and set aside in a bowl. Add the shallot and garlic to the drippings in the pan and cook 2-3 minutes until softened. Add the corn and season the mixture with salt and pepper. Turn the heat up to high and add the wine. Cook until liquid is reduced, 3-4 minutes. Add the chicken stock and cook until partially reduced, 5-6 minutes more. Lower the heat to medium and stir in the crème fraiche, lobster and chives. Cook another 2-3 minutes until lobster is heated through.

Cook the pappardelle in the boiling water according to package directions. Drain the pasta, reserving about ½ cup of the pasta water. Add the pasta to the pan with the sauce along with the cheese and the cooked pancetta. Toss all of the ingredients together and cook another 2-3 minutes to meld all of the flavors. Add some of the reserved pasta water as needed to thin the sauce to desired consistency. Season the dish with salt and pepper to taste.

Pour into a serving dish and garnish with reserved chives. Serve immediately.

Build a Better Burger- Take Two!

noreply@blogger.com (The Foodie Physician) — Sun, 23 Oct 2011 15:39:00 +0000

Last week I flew off to Chicago to compete in this year's Sutter Home Build a Better Burger competition. This was actually my second time competing as a finalist at BBB- the first time was back in 2008 when it took place at the Sutter Home winery in Napa Valley, California.

My "Valencia Pork Burgers with Fennel and Orange Slaw and Garlic Pimenton Aioli" were inspired by the wonderful trip to Spain that my husband and I took last year for our anniversary. We fell in love with Spanish cuisine, and I wanted to recreate some of our favorite flavors in a burger. I like combining sweet and savory flavors, and I think that the savory pork patties which are studded with salty Spanish olives are nicely complemented by the sweet oranges in the slaw. The fennel adds a nice crunch and the pimentón adds a slightly smoky flavor that ties all of the other components together.

Unfortunately, I didn't win the competition but I did have a great experience and met some wonderful people. And all of the finalists received new Kitchenaid standmixers, which was a nice surprise. Although my husband and I are all burgered-out for the time being, pretty soon I'll get back in the kitchen and start testing out new burger recipes- Build a Better Burger 2012, here I come!

Valencia Pork Burgers with Fennel and Orange Slaw and Garlic Pimentón Aioli

Makes 6 burgers

Patties:
2 pounds ground pork
1/3 cup chopped green Spanish pimento-stuffed olives
1/3 cup grated Spanish onion
3 teaspoons minced garlic
1 tablespoon pimentón dulce (Spanish sweet paprika)
1 1/2 teaspoons dried thyme
1 teaspoon ground dried coriander
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper

Garlic Pimentón Aioli:
3/4 cup good-quality mayonnaise
1 tablespoon fresh lemon juice
1/2 teaspoon fresh lemon zest
1 teaspoon grated garlic
2 teaspoons pimentón dulce
1/8 teaspoon kosher salt

Fennel and Orange Slaw:
3 Valencia or navel oranges
1 small fennel bulb, tops removed
1 teaspoon chopped fresh fennel fronds
2 tablespoons chopped fresh flat-leaf parsley
1 teaspoon Spanish sherry vinegar
3 tablespoons Spanish extra virgin olive oil
1/8 teaspoon kosher salt

Vegetable oil, for brushing on the grill rack
6 slices Manchego cheese
6 brioche rolls, split

Heat a gas grill to medium-high.

To make the patties, combine all of the ingredients in a large bowl. Form into 6 patties, being careful not to overwork the meat. Make a slight indentation in the center of the patties so that they will cook evenly. Cover and refrigerate.

To make the aioli, combine all of the ingredients in a mini food processor and blend until smooth. Cover and refrigerate until ready to assemble the burgers.

To make the slaw, first juice enough of one of the oranges into a medium bowl to equal 3 tablespoons. Set aside. Cut the tops and bottoms off the remaining 2 oranges, then slice off the skin, following the curve of the fruit. Slice out each of the orange segments and place them in a medium bowl. Using a mandoline set on the thinnest setting or a very sharp knife, thinly slice the fennel bulb into rings. Add the sliced fennel, fronds, and parsley to the orange segments. Whisk the vinegar together with the reserved juice. Slowly whisk in the oil. Season with the salt. Pour the dressing over the slaw and toss to combine. Cover and set aside until assembling the burgers.

Brush the grill rack with vegetable oil. Place the patties on the rack, cover, and cook until cooked through, 4 to 6 minutes on each side. During the last 3 minutes of cooking, place a slice of cheese on each patty. During the last 2 minutes of cooking, place the rolls, cut side down, on the outer edges of the rack to toast lightly.

To assemble the burgers, spread some of the aioli on the cut sides of the roll tops. Place a cheese-topped patty on each roll bottom and top with a mound of slaw. Add the roll tops and serve.

(Stiff competition from the other contestants)