The Foodie Physician

Dining with the Doc: Butternut Squash Barley Risotto

noreply@blogger.com (The Foodie Physician) — Fri, 12 Oct 2012 02:24:00 +0000

If you're looking for a hearty, nutritious, one-pot meal that's perfect for fall, then try my Butternut Squash Barley Risotto. This recipe was just published (along with two of my other recipes) in the November 2012 issue of EveryDay with Rachel Ray magazine as part of the Express-Lane Suppers story.

Although traditional risotto is made with rice, my version is made with barley, a whole grain. The barley is cooked in the style of risotto, which means that liquid is added 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. Barley has a chewier texture than traditional risotto rice and a nice nutty flavor that works well with the sweet butternut squash and earthy thyme in this dish.

Pearl barley

Butternut squash, with its lovely orange-colored flesh and sweet taste is one of my favorite fall vegetables. And it's great for you! It's a rich source of fiber which besides promoting good GI health also helps lower blood cholesterol levels and control blood sugar. 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.

To get the recipe for my Butternut Squash Barley Risotto, CLICK HERE.

Recipe Resuscitation: Shrimp and Grits

noreply@blogger.com (The Foodie Physician) — Sun, 30 Sep 2012 15:33:00 +0000

I’m often inspired by the food that I eat on my travels. On our recent road trip from New York City down to our new home in Florida, my husband and I travelled through the South and we splurged on many classic Southern dishes. We filled our bellies with fried green tomatoes, biscuits and gravy, crispy fried chicken, collard greens, black eyed peas, and of course plenty of ice cold, sweet tea.

But the dish I found myself craving the most when I got home was shrimp and grits. So I decided to perform a recipe resuscitation and set about trying to create a healthier version of this hearty Southern classic. Growing up in the Northeast, I had never really experienced grits, which are such a staple in the South. Grits are made from coarsely ground corn. They’re available in white or yellow varieties and are usually cooked in water or milk until they reach a porridge-like consistency similar to Italian polenta. Grits are often served for breakfast topped with some butter and cheese or they’re served with shrimp in the classic dish originating in the South Carolina Lowcountry. Good news for those of you who are short on time- they also come in a quick cooking variety.

Because this was my first time cooking grits, I experimented and cooked them a few different ways. Traditional grits often have a substantial amount of butter and cream added to them for extra flavor and creaminess. I found that by cooking the grits in a combination of chicken stock and milk, it infused them with a lot of flavor and gave them a creamy texture without having to use any butter or cream. I used Skim Plus, which is a very creamy skim milk, but if you don’t have it, you can use traditional skim or 1% milk. To finish the grits, I opted for Parmigiano-Reggiano cheese instead of cheddar since it’s so packed with flavor, a little goes a long way.

To cook the shrimp, I swapped out the traditional butter or bacon grease for heart healthy olive oil. For extra flavor, I tossed the shrimp with a Cajun seasoning blend. If you don’t have Cajun seasoning, you can season the shrimp with a mixture of dried spices like thyme, paprika, garlic powder, cayenne and oregano. I then cooked the shrimp in a light sauce made with chicken stock thickened with a small amount of flour. By making the sauce this way, you don’t have to use the butter that’s traditionally used to finish the sauce. If you’re feeling especially inspired, instead of using ready made chicken stock, you can make a quick shrimp stock with the shrimp shells to infuse the dish with a richer shrimp flavor.

Instead of using traditional bacon or smoked sausage, I used Canadian bacon in the dish. Despite its name, Canadian bacon is not a true cut of bacon, which is taken from the side region of the pig. Canadian bacon is a smoked cut of pork taken from the loin region (a leaner region) and thus has significantly less calories and fat. It still has a great smoked flavor that goes so well with the other ingredients in this dish.

And finally, to pump up the nutrition factor in the dish, I added some chopped red bell pepper. Besides adding vibrant color, peppers also add a nice boost of Vitamin C. They also contain high levels of Vitamins A, E, K and B-complex vitamins as well as the antioxidant lycopene.

So if you want to bring a bit of Lowcountry flavor into your home, go ahead and try this lightened up take on a Southern classic.

Shrimp and Grits

Makes 4 servings

Parmesan Grits:

¾ cup stone ground grits

1 2/3 cup reduced sodium chicken stock (or shrimp stock)

1 cup skim or 1% milk (I used Skim Plus)

1 ounce grated Parmigiano Reggiano cheese (about ¼ cup)

Kosher salt

Shrimp:

1 lb. extra large shrimp (26-30 ct), peeled and deveined with tails on

Kosher salt and black pepper

2 teaspoons Cajun seasoning blend*

4 teaspoons olive oil, divided use

2 ounces Canadian bacon, diced

¾ cup finely chopped scallion

¾ finely chopped red bell pepper

2 cloves garlic, chopped

2 teaspoons all purpose flour

¾ cup less sodium chicken stock (or shrimp stock)

2 teaspoons fresh lemon juice

½ teaspoon hot sauce (optional)

Chopped scallion greens and lemon zest for garnish

Pour the grits into a large, heavy saucepan and fill with enough water to cover them. Drain off as much water as possible to remove any floating pieces of bran. Add the stock and milk and bring the mixture to a boil over high heat. Cover the pan and reduce to a simmer. Cook the grits, stirring occasionally to prevent them from sticking to the bottom of the pan, for 20 minutes. Partially uncover the pan and cook another 5-8 minutes until thickened. Stir in the cheese. Taste and season the grits with salt. Keep warm.

Season the shrimp with salt and pepper and toss them with the seasoning blend. Heat 2 teaspoons oil in a large skillet (cast iron if you have it) over medium high heat and add the bacon. Cook the bacon for a few minutes until browned. Add the shrimp to the skillet and cook, stirring them often, until they just turn pink, 3-4 minutes (the shrimp will finish cooking later in the sauce). Transfer the bacon and shrimp to a bowl.

Heat the remaining 2 teaspoons olive oil in the skillet over medium heat and add the scallions, bell pepper, and garlic. Season the vegetables with salt and cook until slightly softened, 4-5 minutes. Stir in the flour and cook another minute. Add the stock and cook another minute or two until the sauce thickens slightly. Stir in the lemon juice and hot sauce.

Add the bacon and shrimp back to the pan and stir to combine. Cook another few minutes until the shrimp are cooked through. Taste and adjust seasoning as desired.

To serve, place a serving of grits in a bowl and top with some shrimp and sauce. Garnish with scallions and lemon zest.

* If you don’t have a premixed Cajun seasoning blend, you can sprinkle the shrimp with a combination of dried thyme, paprika, garlic powder, oregano, and cayenne.

One serving: Calories 339; Fat 8.2g; (Sat 2.5g); Protein 28.7g; Carb 33.9g; Fiber 2.6g

Recipe Resuscitation: Onion Rings

noreply@blogger.com (The Foodie Physician) — Fri, 21 Sep 2012 13:55:00 +0000

I’ve always loved onion rings but classic onion rings are usually deep fried, greasy and loaded with fat. Plus they always leave me feeling really heavy afterwards and a bit regretful. So I decided to perform a recipe resuscitation on this classic fast food favorite to create a guilt-free version without sacrificing flavor. My Crispy Oven Baked Onion Rings are light, crispy and have a hint of spice. Even better, they won’t leave you with that heavy feeling when you’re done eating.

Here are the reasons why my onion rings taste great and are better for you:

They’re baked instead of fried

Traditional onion rings are deep-fried and soak up a lot of oil. I spray the onion rings lightly with olive oil before they go in the oven. The best way to do this is to use a cooking spray made with olive oil or a misto oil sprayer. They’re great for low fat cooking because the amount that comes out in a spray does not add a significant amount of fat to a recipe (I used about 2 seconds of spray for all of the onion rings which added only 18 calories and 2 grams of fat). It also promotes browning and gives the onion rings a nice golden color when they bake.

They’re coated with white whole wheat flour instead of all purpose flour

The current USDA Dietary Guidelines for Americans recommend that at least half of all the grains you consume should be whole grains. Whole grains have high amounts of fiber, vitamins, minerals and antioxidants. White whole wheat flour is a whole grain product that has all of the nutritional benefits of traditional whole wheat but with a lighter color and milder taste. Click here to read more about white whole wheat flour.

They’re dipped in buttermilk instead of a heavy batter made with eggs

Buttermilk is naturally low in fat and has a nice tangy flavor. It’s a great option when you’re making any dish that’s breaded.

They’re coated with a mixture of whole wheat and panko breadcrumbs

Although I love the texture of panko breadcrumbs, they aren’t very nutritious. By combining panko breadcrumbs with whole wheat breadcrumbs, you still get the light, crispy texture but with all of the health benefits of whole grains.

They’re spiced up!

Let’s face it- butter and fat add flavor to food. So to add lots of flavor to the dish without adding fat, I like to use spices. My onion rings have a Southwest flair with chili powder, garlic, cumin and a little bit of cayenne pepper. Feel free to kick up the spices to suit your taste.

So go ahead and try these healthy, delicious homemade treats the next time you have a fast food craving. Trust me, you won't regret it!

Crispy Oven Baked Onion Rings

Makes 28-32 onion rings or 4 servings

1 large Spanish onion, peeled

½ cup white whole wheat flour

Kosher salt and black pepper

1 cup low fat buttermilk

½ cup panko breadcrumbs

½ cup plain whole wheat breadcrumbs

1 teaspoon chili powder

½ teaspoon garlic powder

½ teaspoon cumin powder

1/8 teaspoon cayenne pepper (optional)

Olive oil spray (I used Pam Olive oil spray)

Preheat oven to 425 degrees F.

Slice the onion into ¼ -inch slices and separate the rings.

Set up a breading station. Place the flour in a dish and mix in ¼ teaspoon salt and 1/8 teaspoon pepper. Pour the buttermilk into a bowl. Place the breadcrumbs in a mini food processor to grind them up finely. Alternatively, you can place them in a plastic bag and then crush them with a rolling pin. Grinding them up finely will help them adhere to the onions. Mix the breadcrumbs in another dish with the chili powder, garlic powder, cumin, cayenne, ½ teaspoon salt and ¼ teaspoon pepper.

Working with one or two onion rings at a time, place the onion rings in the flour and toss them around to coat them well. Then dip the rings into the buttermilk. Let the excess buttermilk drip off and then place the rings into the breadcrumbs. Turn the rings around in the breadcrumbs until they are fully coated. This will work best if you do a couple of rings at a time otherwise the breadcrumbs will get clumpy. Carefully lift the rings from the breadcrumb mixture and place them on two baking trays lined with parchment paper or aluminum foil.

Spray the onion rings lightly with olive oil spray and place the trays in the oven. Bake about 15 minutes until the onion rings are golden brown. Remove from oven and serve immediately.

One serving: Calories 70; Fat 1.8g; (Sat 0.1g); Protein 2.7g; Carb 12.8g; Fiber 2.1g
Note: for nutritional calculations, I only used the amount of flour, buttermilk and breadcrumbs that adhered to the onion rings. The rest was discarded.

Dining with The Fountain Avenue Kitchen: Kale Waldorf Salad

noreply@blogger.com (The Foodie Physician) — Sat, 15 Sep 2012 13:41:00 +0000

As many of you know, this is a busy week for me because I’m in the process of moving from NYC, my home of 10 years, to Fort Lauderdale. With all of my time being spent on the move, this seemed like the perfect opportunity to host a guest post on The Foodie Physician. A big thanks to my friend Ann from The Fountain Avenue Kitchen for volunteering to help me out and share a delicious and healthy recipe with all of us.

Ann is a woman of many talents. Besides writing the wonderful blog, The Fountain Avenue Kitchen, she’s also a wife and mom of two fabulous boys (plus four chickens and a dog!). She formerly worked in the financial and real estate worlds but now writes a bi-weekly column for The Lancaster Sunday News and is a contributor to Fig magazine. The original Fountain Avenue Kitchen was Ann’s grandmother's kitchen where they spent many special hours together, cooking side by side. What she does today is an extension of their time together--trying to inspire people to cook simple, wholesome food that tastes great--and hopefully have a little fun in the process. Sounds like a pretty good philosophy to me!

Here’s Ann’s post- I know you’ll enjoy it!

One of the first recipes I copied from my grandmother was for a simple Waldorf salad. I still have that 3x5 card and enjoy a big bowl of it from time to time, with its hearty crunch and tart-sweet pairing of flavors. With my love of kale, I developed a new recipe, loosely based on the classic version.

Hearty and satisfying, this new take on Waldorf salad is a terrific vegetarian main dish yet pairs well with almost any protein. I love it for lunch, too. The dressing for this salad is clever, blending sweet and savory whole foods into a delicious, creamy dressing that pairs beautifully with the bitter crunch of kale and sweet bite of apple.

For a recent photo shoot, I was asked to make this salad with a green apple--a tart Granny Smith. Typically, I rely on the sweetness of a Fuji or Honey Crisp apple--both red!--to provide the flavor I like. Always up for a challenge and appreciating the photographer's creative vision, I adapted the recipe in a way that provided the same delicious taste. I actually thought the new version had more depth of flavor. While I was adjusting for the apple, I made a few other tweaks as well, incorporating elements that I thought would be in keeping with the classic recipe yet provide a modern spin.

When my dear friend Sonali said she would enjoy a recipe to share on her website, my mind went immediately to this salad. It is healthy and light yet delicious and satisfying. These are certainly the qualities represented in all of the Foodie Physician's recipes. As a matter of fact, I can think of quite a few recipes right here on this site that would be rather tasty alongside this kale Waldorf Salad!

Kale Waldorf Salad

4 cups (about 5 ounces) lightly packed raw kale, chopped (Dinosaur or Lacinato kale are my favorites but I have used the curly variety, too)
1 large tart apple, chopped and divided
1 cup celery, chopped (I include the leaves)
1/2 cup chopped cashews, divided
1/4 cup plus 2 tablespoons golden raisins, divided
1/4 cup 2% plain Greek yogurt
1 tablespoon Dijon mustard
1 tablespoon real maple syrup
2 tablespoons water (plus more for thinning dressing, if needed)
1 tablespoon apple cider vinegar
1/4 teaspoon sea or kosher salt and freshly ground pepper to taste
2 tablespoons sunflower seeds
3 tablespoons feta cheese

Place the kale in a large bowl. Add half of the apple, all of the celery, 1/4 cup cashews, and 1/4 cup raisins.

Put the remaining apple in a blender or food processor along with the remaining 1/4 cup cashews, 2 tablespoons raisins, yogurt, Dijon, maple syrup, 2 tablespoons water, vinegar, salt and pepper. Puree until well combined and slightly thick, adding an extra tablespoon or so of water if needed.

Pour the dressing over the kale and toss to distribute. Sprinkle the sunflower seeds and feta cheese over the top. Serve and enjoy!

Thanks to Ann for sharing such a creative and delicious way to use kale, one of my favorite ingredients! To read all about the health benefits of kale, click here.

Cook Once, Eat Twice: Farfalle with Pesto Rosso, Eggplant and Ricotta Salata

noreply@blogger.com (The Foodie Physician) — Sat, 08 Sep 2012 18:44:00 +0000

You may already know that I believe in the "cook once, eat twice" philosophy in the kitchen. A lot of times when I’m cooking, I’ll double the recipe and transform the leftovers into an entirely different meal on another day. It's a real timesaver during busy workweeks and I also find it to be a fun challenge. A couple of weeks ago, I posted a recipe for my Pesto Rosso, a variation of pesto that uses a mixture of fresh cherry and sundried tomatoes. This week I decided to use the leftover pesto in a hearty pasta dish.

My Farfalle with Pesto Rosso, Eggplant and Ricotta Salata is my twist on pasta alla Norma, a classic Italian dish made with pasta, tomato sauce, fried eggplant and ricotta salata. To up the nutrition factor in the dish I used Barilla Plus pasta, a multigrain pasta made with semolina, flaxseed, oats, barley, lentils and chickpeas. Because of this diverse mix of ingredients, it is higher in protein, fiber and omega-3 fatty acids than traditional pasta. Instead of tomato sauce, I tossed the pasta with my homemade pesto rosso (click here for the recipe). Also, to make the dish lighter, I baked the eggplant rather than frying it, which cut down on a good amount of oil.

A small amount of shaved ricotta salata on top completes the dish and adds a nice salty bite. Ricotta salata is a dried cheese from Italy. It’s similar to ricotta cheese in that it’s made from the whey that's left over during the production of cheese. However, it differs from ricotta in that it is pressed and aged, which results in a much drier product. It has a firm texture and a salty flavor and is perfect grated or shaved on top of pasta dishes or risotto. If you don’t have it, you can substitute a small amount of Pecorino Romano or feta cheese.

Farfalle with Pesto Rosso, Eggplant and Ricotta Salata

Makes 8 servings

1 1/2 lbs. Graffiti or Italian eggplants (about 3 medium) sliced into ½-inch slices

2 teaspoons olive oil

Kosher salt and black pepper

1 lb. multigrain farfalle pasta (I used Barilla Plus)

1 1/3 cups pesto rosso (click here for the recipe)

1 ounce ricotta salata cheese, shaved into thin slices or grated

6 basil leaves, torn

Preheat oven to 400 degrees F.

Arrange the eggplant slices on a baking sheet, brush them with olive oil and season them with salt and pepper. Bake in the oven 20 minutes until cooked, turning them over halfway through. Remove the eggplant from the oven. When cool, cut them into bite-sized pieces.

Meanwhile, bring a large pot of salted water to a boil over high heat. Add the pasta and cook until al dente. Drain the pasta, reserving 1 ½ cups of the pasta water.

Return the hot, dry pot to the stove and heat over low heat. Add the pesto rosso and 1 cup of the reserved pasta water. Stir together to form a sauce. Add the farfalle and eggplant and toss to combine. Add more pasta water as needed. Season the pasta with salt and pepper.

To serve, transfer the pasta to a large serving bowl. Garnish with the ricotta salata and basil.

One serving: Calories 368; Fat 14.4g; (Sat 2.2g); Protein 13.7g; Carb 47.3g; Fiber 8.3g

Dining with the Doc: Mocha Espresso Granita

noreply@blogger.com (The Foodie Physician) — Sat, 01 Sep 2012 15:39:00 +0000

Although fall is just around the corner, I’m still enjoying the summer weather we're having here in New York City. Maybe I'm in a bit of denial about the end of the season but I'm not quite ready to move on to cooking those hearty, stick-to-your-ribs fall dishes. It's been a hot week and these granitas were just what the doctor ordered!

A granita is a frozen dessert made with water and other flavorings. It’s similar to sorbet but has a coarser texture. Granitas are very easy to make and you don’t need an ice cream maker. The liquid is poured into a dish and placed in the freezer. Then every 30 minutes or so, the mixture is scraped with a fork to break up the ice crystals and create a texture similar to shaved ice. It’s basically like a grown-up slushy and makes an elegant, fun dessert or a refreshing snack on a hot day. It’s also a perfect palate cleanser in a multi-course meal.

It’s common to make granitas with fresh fruit- watermelon, berries, and citrus, are all popular flavors. I like to make mine with espresso. This dessert is for coffee lovers like myself- it definitely packs a punch. I prefer mine less sweet so I use only 1/3 cup sugar for 4 cups of coffee. If you prefer your espresso sweeter, feel free to add more sugar. I recently bought a box of demerara sugar, a natural, unrefined sugar common in Britain. It has a slight molasses flavor, which works well in this dish. If you don’t have it, you can substitute turbinado sugar or any sugar that you have.

Because I like a slight mocha flavor with my espresso, I stir in a little unsweetened cocoa powder. Not only does it taste good but it’s good for you too. Cocoa powder, which is made from the cocoa bean, is filled with a type of plant nutrient called flavonoids. The flavonoids found in chocolate (called flavanols) have antioxidant properties that help the body resist damage from normal bodily processes and environmental contaminants. They also have beneficial effects on cardiovascular health such as lowering blood pressure and improving blood flow to the brain and heart. To complement the espresso and cocoa, I also add a secret ingredient- a bit of cinnamon.

If you’re looking for a refreshing caffeine hit on a hot day, this dish is for you. Try it plain or for a slightly more decadent treat, top it with some lightly sweetened whipped cream or fat free whipped topping and chocolate shavings.

Mocha Espresso Granita

Makes 8 servings

4 cups brewed espresso or strong coffee

1/3 cup natural demerara sugar (can substitute turbinado sugar)

2 tablespoons unsweetened cocoa powder

¾ teaspoon cinnamon

Fat free whipped topping or freshly whipped cream, optional

Dark chocolate shavings, optional

Stir the espresso, sugar, cocoa powder and cinnamon together in a large bowl until the sugar is dissolved. Pour the mixture into a 13x9-inch glass baking dish. Taste and adjust the level of sweetness as desired. Place the dish in the freezer.

Remove the dish after thirty minutes and using a fork, scrape the mixture, breaking up any icy clumps. Return the dish to the freezer. Repeat the process every thirty minutes or so, scraping the mixture with a fork to break up the ice crystals and create a light and fluffy texture. It should take about 2-2 ½ hours total.

Scoop the granita into dessert bowls. Serve plain or garnish with whipped topping, chocolate shavings, and a sprinkling of cinnamon if desired. Serve immediately.

One serving (granita only): Calories 33; Fat 0.2g; (Sat 0.1g); Protein 0.3g; Carb 9g; Fiber 0.6g

Cook Once, Eat Twice: Pesto Rosso

noreply@blogger.com (The Foodie Physician) — Sun, 26 Aug 2012 16:16:00 +0000

Pesto is the perfect summer dish. It’s quick, easy and doesn’t involve turning on the stove. The name comes from the Italian word pestare, meaning to pound or crush, as traditionally it was made by crushing the ingredients together in a mortar and pestle. When most of us hear the word pesto, we think of pesto genovese, a traditional green pesto from Genoa, Italy made with fresh basil, pine nuts, garlic, olive oil and Parmigiano Reggiano. But there are actually several different types of pesto originating from different regions of Italy, each taking advantage of local ingredients.

Pesto rosso, or red pesto, uses tomatoes along with heart healthy almonds (click here to read all about the health benefits of almonds and other nuts). Some varieties use sundried tomatoes. Another variety from Sicily, pesto trapanese, uses fresh cherry tomatoes. I decided to make my own pesto rosso using a combination of sundried tomatoes and fresh cherry tomatoes. I like the combination of sweetness from the sundried tomatoes with the fresh, bright flavor of the cherry tomatoes. Plus, when making traditional pesto, you often have to use a lot of olive oil to get it to the right consistency, which adds a lot of calories and fat. By adding some fresh tomatoes, it makes the pesto a little looser and adds volume, thereby cutting down the amount of oil needed.

This recipe is extremely easy- simply place all of the ingredients in a food processor in stages and pulse until it’s all combined. No cooking needed! I don't like my pesto pureed into a smooth, homogenous mixture. I keep it slightly chunky- not only do I prefer the texture but I also like to see the flecks of the individual ingredients.

Pesto rosso is a really versatile spread and it fits into my philosophy of Cook Once, Eat Twice. Once you make a batch, you can store it in the fridge and use it in so many different ways over the course of the week. For a classic preparation, mix the pesto with a little pasta water and toss it with hot pasta. Top it with some grated Parmigiano Reggiano cheese and you have a delicious dinner in under thirty minutes. Here are some other ways you can use it:

Spread it on hot or cold sandwiches- anything from turkey sandwiches to grilled cheese
Top grilled chicken breasts, fish or other meats with it
Mix it with a little ricotta or goat cheese and use it as a stuffing for chicken breasts or pork chops
Add flavor to vegetarian or egg dishes- try stirring a spoonful into sautéed vegetables or a frittata
Mix it with Greek yogurt to make a healthy dip for vegetables or chips
Spread it on garlic bread for an extra hit of flavor
Use it onto homemade pizza dough as an alternative to tomato sauce
Spread it on toasted country bread and top it off with some arugula and shavings of Parmigiano Reggiano for a healthy snack

Fast, delicious, and you don’t have to turn on the stove- it doesn’t get much easier than that.

Pesto Rosso

Makes 1 1/3 cups pesto or 8 servings

1.5 ounces chopped almonds (about 1/3 cup)

½ cup sundried tomatoes

1 clove garlic, chopped

¼ teaspoon red pepper flakes

6 leaves fresh basil

1 teaspoon balsamic vinegar

5 ounces cherry or grape tomatoes

¼ cup extra virgin olive oil

2 tablespoon grated Parmigiano Reggiano cheese

Place the almonds, sundried tomatoes, garlic, red pepper flakes and basil in a food processor.

Pulse until the ingredients are finely chopped.

Add the vinegar and tomatoes and pulse again until the tomatoes are finely chopped. With the food processor running, add the oil in a steady stream until a thick, slightly chunky paste forms. Do not over process. Stop the food processor and scrape down the sides. Then, add the cheese and process again until just combined. Store in an airtight container in the fridge.

One serving: Calories 114; Fat 10.3g; (Sat 1.5g); Protein 2.2g; Carb 3.8g; Fiber 1.3g

Stay tuned for an upcoming post, which will feature my homemade Pesto Rosso in a delicious pasta dish.

Dining with the Doc: Agua Fresca

noreply@blogger.com (The Foodie Physician) — Sat, 18 Aug 2012 15:15:00 +0000

I love summertime in New York City. Relaxing in Central Park, going to outdoor concerts, dining al fresco at street cafes- what’s not to love? But after a long, hot day of enjoying all that the city has to offer, I often find myself craving a refreshing, ice cold drink to quench my thirst.

Agua fresca literally meaning “fresh water,” is the perfect thirst quencher. It’s a popular cold drink sold by street vendors and restaurants all over Mexico, Central America and the Caribbean. It’s made of water mixed with seasonal fruit, cereals or seeds. A little sugar and lime juice are usually added to the mix and then it’s refrigerated until it’s ice cold. The consistency is thin, like water infused with fruit, not thick like a smoothie.

The great thing about aguas frescas is that you can make so many different varieties- try experimenting with any type of fruit that purees well like melons, pineapple and berries. Here are recipes for two of my favorite flavors- mango and watermelon. You’ll notice that the proportions are slightly different because the mango puree is much thicker and requires more water to achieve the right consistency. Although aguas frescas are usually strained to remove any fruit pulp, I skipped this step for the sake of simplicity and I still loved the end result. However, for you purists out there, go ahead and strain the mixture before serving. The amount of sweetener you use will depend on the sweetness of the fruit so start with a little and add more to taste. I prefer mine with only a small amount of sweetener so that the natural flavor of the fruit can shine through.

Try serving your favorite agua fresca at your next party- you can even spike it with a little vodka or champagne for an adult version. Or keep a pitcher of it in the fridge so that you'll have a nutritious and refreshing thirst quencher anytime you want it. It’s the perfect antidote for the summer heat!

Mango Agua Fresca

Makes 8 servings

4 cups cubed mango (about 2 large mangos)

6 cups water, divided

2 tablespoons agave nectar, honey, sugar or other sweetener of your choice

2 tablespoons lime juice

Place the mango in a blender with 1 cup water, the agave nectar and lime juice. Puree until smooth. Pour the mixture into a pitcher and add the remaining 5 cups water. Stir to combine. Refrigerate until cold. Serve over ice.

One serving: Calories 65; Fat 0.3g; (Sat 0.1g); Protein 0.7g; Carb 16.7g; Fiber 1.3g

Watermelon Agua Fresca

Makes 6 servings

4 cups cubed watermelon

4 cups water, divided

2 tablespoons agave nectar, honey, sugar or other sweetener of your choice

2 tablespoons lime juice

Place the watermelon in a blender with 1 cup water, the agave nectar and lime juice. Puree until smooth. Pour the mixture into a pitcher and add the remaining 3 cups water. Stir to combine. Refrigerate until cold. Serve over ice.

One serving: Calories 52; Fat 0.2g; (Sat 0g); Protein 0.6g; Carb 13.4g; Fiber 0.4g

What's your favorite summertime beverage? Leave a comment and let me know!

Dining with the Doc: Rustic Summer Bruschetta

noreply@blogger.com (The Foodie Physician) — Thu, 09 Aug 2012 21:52:00 +0000

I’m always experimenting with new recipes and flavor combinations but there are a few classic food pairings that shouldn’t be messed with. Peanut butter and jelly. Bacon and eggs. Milk and cookies. And in my opinion, tomatoes and basil.

Bruschetta is the ultimate summer appetizer- it’s simple, rustic and always a crowd pleaser. There are endless varieties of bruschetta, but I like to take advantage of seasonal produce as much as possible. What better dish to showcase beautiful, lush tomatoes and fresh basil? In this case, I was inspired by the lovely heirloom cherry tomatoes at my farmers’ market. I simply toss them with fresh basil and a little extra virgin olive oil and balsamic vinegar to enhance their natural flavor. When produce is at its best, no need to get fancy, just let it shine.

In traditional bruschetta, the toasted bread is often rubbed with raw garlic. In my version, I top the bread instead with a mixture of roasted garlic and farmer’s cheese. To learn all about how to make roasted garlic, take a look at my last post by clicking here. The roasted garlic adds a delicious, mellow garlicky flavor without the pungent bite of raw garlic. Farmer’s cheese (also called farmer cheese) is a mild flavored, low fat cheese that’s cultured from reduced fat milk. It’s traditionally used as a filling in blintzes and pierogies. I used Friendship brand, which has only 40 calories and 2.5g fat (1.5g saturated) in a 1 ounce serving, which is about 2 tablespoons. When making farmer’s cheese, the liquid whey is drained off and the curds are pressed, yielding a product that’s drier than cottage cheese and crumbly. If you can’t find it, you can substitute part skim ricotta or cottage cheese.

Toasted bread topped with roasted garlic, farmer’s cheese, fresh summer tomatoes and basil- it doesn’t get much simpler or more delicious than that. Why mess with a good thing?

Rustic Summer Bruschetta

Makes 24 pieces or 8 servings

1 container (12 oz) heirloom cherry tomato mix, diced

2 teaspoons good quality balsamic vinegar

2 teaspoons extra virgin olive oil

¼ cup chopped basil

Kosher salt and freshly ground black pepper

1 French baguette, sliced on the diagonal into 1/3-inch slices

1 head roasted garlic

6 ounces farmer’s cheese

Stir the tomatoes, vinegar, oil and basil together in a bowl. Season the mixture with salt and pepper.

Turn the broiler on. Arrange the bread slices on a baking sheet in a single layer and place under the broiler for a 1-2 minutes until lightly toasted.

Squeeze the roasted garlic into a bowl. Add the cheese and mash them together until combined. Season the mixture with salt and pepper.

Spread a small amount of the roasted garlic farmer’s cheese onto each slice of bread and top with some of the tomato mixture. Arrange the bruschetta on a platter and serve.

One serving (3 pieces): Calories 164; Fat 4.4g (Sat 1.5g); Protein 7.8g; Carb 23.5g; Fiber 1.4g

The Doctor is in the Kitchen Q & A: Roasted Garlic

noreply@blogger.com (The Foodie Physician) — Mon, 06 Aug 2012 23:04:00 +0000

Q: How do you make roasted garlic?

A: Some friends of mine recently asked me this question when we went out to dinner and they were really surprised at how simple the answer is. Roasted garlic shows up on a lot of menus and seems like it would be really complicated to make but it's actually very easy to prepare at home. It’s extremely versatile and once you know how to make it, it’s a simple and healthy way to add depth of flavor to a wide variety of dishes.

Roasting garlic involves cooking garlic in the oven until it is softened and creamy. When it’s done, you can squeeze the garlic from the cloves almost like squeezing toothpaste from a tube. As it roasts, the garlic starts to caramelize and it develops a rich, slightly sweet flavor. The pungent flavor of raw garlic mellows and becomes almost nutty. If you have any friends who say they don’t like the strong flavor of garlic, have them try this.

It’s the ultimate flavor enhancer and imparts a rich, garlicky taste without the sharp bite of raw garlic. And it's packed with antioxidants so it's good for you too! For a delicious treat, you can simply spread it on a piece of toasted bread. Or try some of these other uses for roasted garlic:

- Use it in pasta- try stirring it into your favorite pasta sauce or macaroni and cheese, or simply toss cooked pasta with roasted garlic, olive oil and parmesan

- Stir it into mashed potatoes or toss whole cloves with sauteed vegetables like string beans or spinach

- Mix it into burgers or meatloaf for a flavor boost

- Use it to make a savory compound butter

- Puree it into salad dressings, dips or marinades

- Mash it into a paste with olive oil, lemon and herbs and spread it on top of steak, poultry or fish

- Use it as a topping for pizza

Roasted Garlic

Makes 3 heads of garlic

3 heads garlic

3 teaspoons olive oil

Kosher salt

Preheat oven to 400 degrees.

Peel off some of the excess papery outer layer from the garlic, leaving some of it intact to hold the garlic cloves together.

Carefully slice off the top ½-inch of the heads of garlic, exposing the individual cloves.

Place each head of garlic on a piece of aluminum foil, cut side up. Drizzle each with a teaspoon of olive oil and sprinkle a pinch of salt on top.

Wrap the garlic with the foil and place them on a baking sheet.

Place the baking sheet in the oven and roast for about 45-50 minutes until the garlic is softened.

Let it cool, then squeeze the garlic into a bowl. Wasn't that easy?

One head of roasted garlic: Calories 93; Fat 4.7g (Sat 0.7g); Protein 2.3g; Carb 11.9g; Fiber 0.76g

Stay tuned for my next post which will include a delicious and healthy appetizer recipe using roasted garlic...

Ingredient 911: Greek Yogurt

noreply@blogger.com (The Foodie Physician) — Tue, 31 Jul 2012 01:07:00 +0000

You may have noticed that Greek yogurt is everywhere these days. Although it’s long been a favorite ingredient for chefs and foodies, it’s only recently become mainstream. Greek yogurt, which is a staple in other parts of the world such as Europe and the Middle East, is richer and creamier than traditional yogurt. Now it's popularity has spread to the US and sales of Greek yogurt have skyrocketed in this country. Multiple brands of Greek yogurt are popping up in grocery stores and many major yogurt manufacturers are introducing lines of Greek yogurt to get in on the competition. You may have even seen other new products using Greek yogurt, including frozen yogurt and granola bars.

So why is Greek yogurt so popular? Is it really healthier than its traditional counterpart?

Both types of yogurt are made with milk that has had live bacterial cultures added to it, causing it to ferment. The fermentation process thickens the yogurt and gives it a tangy flavor. The yogurt is then strained to remove the liquid whey. The difference between the two types of yogurt is that Greek yogurt is strained much more extensively to remove most of its whey. Because it is strained so much, it takes a lot more milk (up to 4 times as much) to make the same amount of Greek yogurt than regular yogurt. The result is a thicker, creamier texture similar to sour cream.

Here’s how Greek yogurt stacks up compared to regular yogurt:

Protein- Greek yogurt has more protein than regular yogurt- almost double the amount. The high protein content helps keep you feeling full longer. It’s a great option for breakfast to give you long-lasting energy throughout the morning. It can also be a good source of protein for vegetarians.
Carbohydrates- Greek yogurt has less (roughly half) carbohydrates than regular yogurt because a lot of it is lost during the extensive straining process. This makes it a great option for anyone watching their carbs, including diabetics. But be careful because the carbs can add up if you add a lot of sweeteners to your yogurt.
Fat- Greek yogurt actually has more saturated fat than traditional yogurt. Saturated fats in your diet should be limited because they raise cholesterol levels and increase your risk of heart disease. So, if you’re going Greek, choose the fat-free or low-fat varieties instead of full-fat. The good news is that the lower fat versions are so creamy and thick, you won’t miss it.
Sodium- Greek yogurt has less sodium than traditional yogurt because a lot of it is lost in the straining process. This makes it a great option for anyone watching their sodium intake.
Calcium- Greek yogurt has less calcium than regular yogurt because once again, some of it is lost through the straining process. Although Greek yogurt still contains a good amount of calcium, if you are worried about your calcium intake, make sure you get adequate amounts from other sources.

So what’s the final verdict? With more protein combined with less sugar and sodium, Greek yogurt does have a nutritional edge over regular yogurt- just be sure to choose fat-free or low-fat varieties. But with this said, keep in mind that both types of yogurt are good for you and provide probiotics that are beneficial for digestive health- just make sure the label states that it contains live, active bacterial cultures.

Now that we know Greek yogurt is good for you, how can you incorporate it into your diet? If you like the natural tangy flavor, you can eat it plain or if you prefer a little sweetness, try adding a bit of fresh fruit or honey. It makes a great breakfast layered simply with fresh berries and granola. Although some people might find Greek yogurt a little too tangy, keep in mind that every brand is different in taste and texture. The specific types of bacterial cultures that are used are what determine the flavor and texture of the yogurt.

Greek yogurt is very versatile and can be used in so many different applications, both savory and sweet. It makes a great, healthy substitute for calorie- and fat-laden condiments like mayonnaise and sour cream. Try using it as a topping on tacos or nachos instead of sour cream. Or stir in some fresh herbs and use it as a dip for vegetables. Try substituting half of the mayonnaise with Greek yogurt in dishes like chicken salad, potato salad or Ranch dressing. It also makes a great base for marinades because it adds flavor and it tenderizes the meat. Blend it together with fresh fruit and some flaxseed to make an energizing smoothie. It can even be used to add moisture to baked goods such as muffins or cookies.

To get started, you can take a look at some of my recipes that use Greek yogurt:

You can also try these easy, summer desserts that use lovely, fresh peaches that I found at my local farmers' market. Both recipes use Greek yogurt along with grilled peaches but you can use other fruit like nectarines, plums or pineapple. I love grilling fruit in the summer- it’s a great way to heighten their natural sweetness. When you grill the fruit, the sugars caramelize and it deepens the flavor. In the first recipe, I top grilled peaches with a dollop of tangy Greek yogurt, a drizzle of honey for sweetness and a pinch of cinnamon. For some texture, I sprinkle on some heart healthy almonds. This dish makes a great, light dessert or can even be served for breakfast.

The second dish was inspired by the classic dessert, Peach Melba. In my version, I top grilled peaches with Greek yogurt mixed with a little vanilla extract for a slightly different flavor. I top it off with a fresh raspberry sauce and sliced almonds for a nice crunch.

Grilled Peaches with Greek Yogurt and Honey

Makes 4 servings

4 peaches, halved and pitted

1 ½ teaspoons grapeseed oil

½ cup fat free Greek yogurt

1/3 cup honey

¼ cup sliced almonds

¼ teaspoon cinnamon

Heat a grill pan over medium heat.

Brush the peaches with oil. Place them on the grill, cut side down, and cook until grill marks develop, 5-6 minutes. Flip the peaches over and cook another 3-4 minutes on the second side.

To serve, place a tablespoon of yogurt on each peach and drizzle with 2 teaspoons honey. Sprinkle almonds and a pinch of cinnamon on top.

One serving: Calories 190; Fat 4.9g (Sat 0.4g); Protein 5.1g; Carb 35.1g; Fiber 2.3g

Grilled Peaches with Greek Yogurt and Raspberry Sauce

Makes 4 servings

4 peaches, halved and pitted

1 ½ teaspoons grapeseed oil

1 container (6 oz) raspberries

1 tablespoon honey

½ cup fat free Greek yogurt

1 teaspoon vanilla extract

¼ cup sliced almonds

Heat a grill pan over medium heat.

Brush the peaches with oil. Place them on the grill, cut side down, and cook until grill marks develop, 5-6 minutes. Flip the peaches over and cook another 3-4 minutes on the second side.

While the peaches are grilling, place the raspberries and honey in a blender and puree until smooth. Strain the sauce to remove the seeds.

Mix the yogurt and vanilla together in a bowl.

To serve, place a tablespoon of vanilla yogurt on each peach and drizzle with raspberry sauce. Sprinkle almonds on top.

One serving: Calories 145; Fat 5.1g (Sat 0.4g); Protein 5.6g; Carb 21.3g; Fiber 5g

What's your favorite way to eat Greek yogurt? Leave a comment and let me know!

Dining with the Doc: White Gazpacho

noreply@blogger.com (The Foodie Physician) — Sun, 22 Jul 2012 20:19:00 +0000

Don't you just love a bowl of cold soup on a hot day? When summer comes around, cold soups start popping up on restaurant menus everywhere. Spanish red gazpacho is the epitome of cold soups, made by pureeing tomatoes and other vegetables with garlic and olive oil. This post however, is about the lesser known gazpacho- white gazpacho or ajo blanco, meaning “white garlic.” White gazpacho is actually the original gazpacho, originating in the Andalusian region of Spain before tomatoes were introduced to the country. Andalusia was occupied by the Moors for hundreds of years in the Middle Ages and their Arabic culture influenced the food of that region.

White gazpacho uses inexpensive ingredients like olive oil, garlic, stale bread and almonds, which grow abundantly in that region of Spain. It was often served as a nourishing, refreshing meal for laborers working in the fields under the hot sun. Almonds and olive oil provide heart healthy unsaturated fats. Almonds additionally provide protein and fiber as well as several other nutrients that have beneficial effects on heart health. To read more about the health benefits of nuts, click here. Cucumbers and grapes are packed with water to keep you hydrated and provide several important nutrients including Vitamin C, Vitamin K and potassium.

Traditionally made with a mortar and pestle, the base of white gazpacho consists of blanched almonds and garlic that are mashed into a paste. You want to make sure to use blanched almonds which have the skins removed since the skin adds a slightly bitter flavor and alters the color of the soup. Stale bread (soaked in water to soften it) and olive oil are then added to form an emulsion. Although traditional white gazpacho uses a large amount of olive oil, I cut down on the amount and found that it didn’t sacrifice the taste or texture of the soup. Cucumbers, grapes and a shallot are then added to provide fresh, vibrant flavor as well as a touch of sweetness to mellow out the garlic. A splash of Spanish sherry vinegar adds just the right amount of acid to round out the dish.

I make my gazpacho in a blender- first I grind up the almonds and garlic and then I just throw in the rest of the ingredients and blend until smooth. It doesn’t get much easier than that! It can be served at room temperature but I prefer to refrigerate it for a couple of hours before serving. That also gives the flavors plenty of time to meld. You can thin it out with water to achieve the consistency that you like. I like to serve my gazpacho as is but if you want it completely smooth, you can pass it through a strainer or chinois before serving.

I garnish my white gazpacho with slices of almonds, grapes and a bit of chive or scallion for a burst of color. This dish makes a perfect appetizer for a summer barbecue or Spanish tapas party. Get creative and try different varieties of gazpacho like watermelon or peach. For a gourmet flair, try serving your gazpacho as shooters in small glasses.

White Gazpacho

Makes 4 servings

2.5 ounces cubed white bread (about 2 cups) from a baguette, Italian loaf or sliced bread (crust cut off)

1 ½ cups cold water, divided use

1/3 cup whole, blanched almonds

1 clove garlic

2 tablespoons chopped shallot

2 cups diced, peeled English cucumber (about 1 large cucumber)

¾ cup green grapes

2 tablespoons extra virgin olive oil

3 ½ teaspoons sherry vinegar

1 teaspoon kosher salt

Chives or scallions for garnish (optional)

Place the bread cubes in a bowl and pour ½ cup water on top to soften them.

Place the almonds and garlic in a blender and puree until finely ground. Add the shallot, cucumber, grapes, oil, vinegar, salt and softened bread to the blender along with the remaining 1 cup water. Puree until smooth. Taste and adjust salt as needed. Add more water to the soup as needed to achieve desired consistency. Serve at room temperature or chilled. Serve in bowls or glasses and garnish with sliced grapes, almonds and chives or scallions if desired.

One serving: Calories 204; Fat 13.7g (Sat 1.5g); Protein 4.5g; Carb 17.9g; Fiber 2.3g

Dining with the Doc: Flounder with Carrie

noreply@blogger.com (The Foodie Physician) — Sun, 15 Jul 2012 23:27:00 +0000

I recently had the honor of writing a guest post on my friend Carrie's site- Carrie's Experimental Kitchen. Carrie is a multitalented blogger, wife and mom who loves creating simple, delicious meals often with a fresh, Mediterranean flare. She has a degree in Hotel/Restaurant Management and spent many years in the Corporate Food Service world. She even has a cookbook coming out soon entitled Carrie's Experimental Kitchen: A Collection of Mediterranean Inspired Family Meals.

Every week Carrie hosts Seafood Frenzy Fridays on her site where she highlights seafood recipes from other bloggers since she doesn't cook fish herself. So when she invited me to write a guest post for her site, I decided to share a seafood recipe. My Flounder Oreganata is a healthier spin on the classic Italian dish. Flounder fillets are topped with a crispy mixture of oats, breadcrumbs, lemon and herbs and baked in the oven. It's a healthy meal that the whole family will enjoy and you can get it on the table in less than thirty minutes, so give it a try! To see the recipe, head on over to Carrie's Experimental Kitchen by clicking here.

Dining with the Doc: Caribbean Fish Tacos

noreply@blogger.com (The Foodie Physician) — Sun, 08 Jul 2012 22:52:00 +0000

My husband and I vacationed in Turks and Caicos several years ago for our first wedding anniversary. Besides the beautiful white sand beaches, crystal clear water and perfect weather, the thing that we'll remember the most from that trip is a specific dish that we ate. I guess that isn’t surprising for such big foodies! While on vacation, we discovered the most delicious fish tacos at a restaurant called Hemingway’s just down the beach from our hotel. We became so obsessed with them that we ended up eating them almost every day.

The beautiful beach in Turks and Caicos

I remember the tacos being so simple yet so perfect. Pieces of fresh, grilled fish were served in warm, soft tortillas. Instead of the usual salsa that accompanies traditional Mexican tacos, these Caribbean-style tacos were served with a sweet mango chutney and a dollop of tangy sour cream that nicely balanced the savory fish. The heat from the fish turned the creamy sour cream and sweet chutney into a heavenly, drippy mess that would run down our chins. YUM!

Over the years I’ve searched for similar fish tacos back in the states but I’ve never found anything close. I’ve had many deep-fried fish tacos but I was craving a healthier, grilled version like what we had experienced at Hemingway’s. So I decided to recreate them at home with a few little changes. For my Caribbean Fish Tacos I used flounder but you can really use any mild, white fish- whatever looks good at your local fish market. I seasoned the flounder with a homemade spice mixture comprised of dried thyme, paprika, onion powder, cayenne, salt and pepper. Then I cooked the fish on my grill pan, which only took a few minutes. Honestly, the grilled fish looked so good, I could have eaten the whole plate just like that with a little squeeze of lime juice. But I restrained myself and continued on my quest to assemble the perfect fish taco.

I decided to use soft corn tortillas as my base as they are more nutritious than white flour tortillas. Corn tortillas are lower in fat and are a good source of fiber and several vitamins and minerals. They are also a good option for those on a gluten-free diet. On top of the tortilla, I added a dollop of mango chutney and reduced fat sour cream. Although I’ve made my own mango chutney in the past, in the interest of saving time, I decided to use store-bought mango chutney. Next, I piled on a couple of pieces of spicy, grilled fish. And finally, to top it all off, I added a homemade slaw made with a combination of green and red cabbage and carrots. You can buy a bag of coleslaw mix to save some time. Although Hemingway’s used lettuce on their tacos, I prefer the coleslaw mix for the extra crunch. I added a few cilantro leaves and a squeeze of lime juice just before serving and my mission was complete- fish taco perfection!

Caribbean Fish Tacos

Makes 4 servings

4 flounder fillets (about 5 ounces each) or other white fish like tilapia or cod

1 teaspoon dried thyme

1 teaspoon paprika

1 teaspoon onion powder

¼ teaspoon cayenne pepper

Kosher salt and black pepper

3 cups coleslaw mix (6 ounces)

1 tablespoon lime juice

4 teaspoons olive oil, divided use

8 small white corn tortillas
½ cup mango chutney such as Major Grey’s

½ cup reduced fat sour cream

¼ cup cilantro leaves

Lime wedges for garnish

Cut the fish into 1-inch wide strips and place them in a bowl. Mix the thyme, paprika, onion powder, cayenne, ½ teaspoon salt and ¼ teaspoon black pepper together in a small bowl. Sprinkle the spice rub onto the fish and toss the fish to coat all of the pieces evenly.

Place the slaw in a large bowl and add the lime juice and 2 teaspoons oil. Toss to combine. Season the mixture with salt and pepper.

Heat a grill pan or skillet over medium high heat and brush the pan with the remaining 2 teaspoons oil. Add the fish to the pan and cook 3 minutes. Turn the fish over and cook another 2-3 minutes until opaque. Remove the fish from the grill.

Heat the tacos according to package directions in the microwave or a skillet. Spread approximately 1 tablespoon mango chutney along the middle of each tortilla and top with about 1 tablespoon sour cream and a couple of pieces of fish. Top the fish with a small mound of the slaw and a few cilantro leaves. Serve tacos with lime wedges on the side. Squeeze some lime juice on top just before eating.

One serving (2 tacos with toppings): Calories 346; Fat 11.4g (Sat 3.3g); Protein 21.5g; Carb 30.6g; Fiber 7.9g

Do you have a favorite dish from a trip you’ve taken in the past? Have you tried recreating it?

Dining with the Doc: Country Comfort: Cooking Across America

noreply@blogger.com (The Foodie Physician) — Wed, 04 Jul 2012 15:24:00 +0000

As we get ready to celebrate Independence Day on July 4th, why not take some time to explore the vast and diverse culinary traditions of our country? Country Comfort: Cooking Across America is a new cookbook that features a wonderful collection of recipes that highlight the local ingredients from each region of the United States. My friend Mary Elizabeth Roarke and her talented daughter Chef Nicole Roarke have done a wonderful job in collecting over 175 delicious recipes along with accompanying anecdotes from cooks throughout the country. Also included in the book are professional tips and tricks of the trade by Chef Nicole. If you've ever wondered about the stories or traditions behind the dishes you've eaten, then this book is for you!

"From the quaint seaside towns of the Northeast to the surfing villages of the West coast, Country Comfort: Cooking Across America is sure to provide you and your family with an endless variety of traditional and modern dishes all year long." Explore Southwest flavors with some Real Texas Chili or Baked Blueberry-Pecan French Toast or visit the Midwest with a refreshing Michigan Cherry Salad with Maple Balsamic Vinaigrette. Experience classic Northeast flavors with New England Lobster Rolls or get a taste of the West Coast with a California Apple, Raisin and Almond Chicken Salad. Indulge in the sweet and savory flavors of the Southeast with Shrimp Creole and Georgia Peach Pound Cake.

I am excited to say that three of my recipes are featured in the book:

New England Lobster Rolls

Roasted Butternut Squash Salad with Maple Dijon Vinaigrette

Almost Meatless Butternut Squash and Black Bean Chili

To learn more about this terrific cookbook and to purchase a copy, click here. Happy 4th of July- have fun, be safe and enjoy some great food!

Ingredient 911: Flaxseed- A Superfood

noreply@blogger.com (The Foodie Physician) — Thu, 28 Jun 2012 01:56:00 +0000

Although flaxseed has been cultivated for centuries, it’s recently become extremely popular because of its numerous health benefits. This tiny seed packs a big nutritional punch! Although flaxseed has been touted to cure just about every disease from diabetes and heart disease to cancer, the full effects of flaxseed in the human body are still not completely known and more studies are needed. Here is a link to the evidence on the effects of flaxseed on various medical conditions from the Mayo Clinic. What is known for sure is that flaxseed is rich in several important compounds including omega-3 fatty acids, fiber, and phytochemicals, all of which have very important health benefits and should be included in a nutritious diet.

Flaxseed can be purchased at most natural foods stores or health food stores and comes whole, ground (milled) or as an oil. It also comes in golden or brown varieties but there's no nutritional difference between the two. Whole flaxseed has a tough exterior, which makes it difficult to digest, so it tends to pass through the body without giving you much of its nutritional benefits. The ground form is absorbed better by the body and provides much more health benefits. Pre-ground flaxseed however, has a short shelf life so the best idea is to buy it whole and grind it up in a coffee or spice grinder as you need it. You can store unused flaxseed in a cool, dry place or in the refrigerator.

Flaxseed is high in protein and can be sprinkled on many foods like yogurt or oatmeal. It also can be stirred into hot soups, stews and pasta sauces. It can even be used in baking and can be incorporated into cakes, cookies and muffins. It’s also a great addition to smoothies to add extra fiber and protein. To reap all of the health benefits of flaxseed, it’s recommended that you eat 1-2 tablespoons a day.

There are 3 main components that make flaxseed so good for you:

- Fiber: Flaxseed is high in soluble and insoluble fiber. A diet high in fiber has several health benefits including helping to reduce cholesterol levels, regulate blood pressure and promote heart health. Fiber also helps to regulate blood sugar levels. It’s also really important in maintaining bowel integrity and regularity. It may also play a role in preventing colorectal cancer but the evidence is mixed.

- Omega-3 Fatty Acids: Omega-3 fatty acids are essential compounds that our bodies need to function. However, because we don’t naturally produce omega-3s, we must get them from our diet. Flaxseed contains high levels of alpha linoleic acid (ALA), an omega-3 fatty acid that is partially converted to the omega-3 fatty acids (EPA and DHA) that are mainly found in fatty fish like salmon. Omega-3s have been shown to have incredible health benefits. They reduce the risk of death from cardiovascular disease by several different mechanisms including lowering triglycerides and reducing blood clotting. They also are important for neurologic development, especially in fetal development and young children. They may help reduce the risk of dementia in the elderly but more studies are needed. Because they work to reduce inflammation, omega-3s may improve symptoms in diseases such as arthritis and asthma. Other good food sources of ALA are canola oil, soybean oil and walnuts.

- Phytochemicals: Flaxseed is packed with phytochemicals, which are compounds found in plants that are beneficial to the body. They are an especially rich source of lignans, which are compounds that mimic the action of the hormone estrogen in our bodies. Lignans also have strong antioxidant properties. The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones such as breast cancer. Lignans also have an anti-inflammatory effect, which plays a role in preventing certain diseases like asthma. Lignans help reduce inflammation associated with plaque build-up in the arteries, thereby helping to prevent heart attacks and stroke.

Of note, flaxseed oil contains omega-3s but does not have the fiber and lignans found in the rest of the seed.

Now you know why I said this amazing little seed is packed with nutrition! If you’re looking for an easy way to incorporate flaxseed into your diet, try my Blueberry Banana Flaxseed Smoothie. Blueberries, another superfood, are higher in antioxidants than any other fruit. They’re also packed with fiber and several vitamins including Vitamin C. Greek yogurt adds tangy flavor and a boost of protein while the bananas, honey and almond extract add sweetness. Throw in some flaxseed and it’s the perfect, nutritious drink to get you going in the morning or anytime of day. Enjoy!

Blueberry Banana Flaxseed Smoothie

Makes 2 servings

2 tablespoons whole flaxseed

1 ripe banana*

1 cup blueberries

½ cup fat free Greek yogurt

¾ cup skim milk

1 tablespoon honey

¼ teaspoon almond extract

6 ice cubes

Place the flaxseed in a blender and blend until it is ground. Add the rest of the ingredients and blend until smooth. Garnish with blueberries.

*For even better results, freeze the banana ahead of time

One serving: Calories 254; Fat 5.6g (Sat 0.6g); Protein 12.3g; Carb 42.9g; Fiber 6.6g

References:

The Natural Standard Research Collaboration, Mayo Clinic Flaxseed and Flaxseed Oil (Linum usitatissimum): Evidence

Dietary Fiber; Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033/

Omega-3 Fatty Acids; WebMD http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
The Benefits of Flaxseed; WebMD http://www.webmd.com/diet/features/benefits-of-flaxseed

Dining with the Doc: Black Bean & Quinoa Veggie Burgers

noreply@blogger.com (The Foodie Physician) — Wed, 20 Jun 2012 00:32:00 +0000

I have a lot of vegetarian followers and they’re always asking me for hearty, vegetarian recipes. One of them recently asked me to create a good vegetarian burger. I love to make burgers and have competed in several burger contests but I have to admit that I’m not as experienced with making veggies burgers. With traditional burgers, it’s simply a matter of mixing ground meat with flavorings and putting some interesting toppings on. But making a great veggie burger is a bit more complex. First of all, I wanted to make sure that these meat-free burgers were filling and hearty enough to satisfy a serious hunger craving. Secondly, I wanted to infuse the burgers with lots of interesting flavors and textures. And finally, I wanted to ensure that the burgers were sturdy enough so that they wouldn’t fall apart during the cooking process. For any of you carnivores out there who think you don’t like veggie burgers, I hope my Black Bean & Quinoa Veggie Burgers will change your mind.

For the main base of my burger, I decided to use nutritious, hearty black beans and quinoa. Black beans are packed with protein and fiber along with several essential vitamins and minerals like B complex vitamins, potassium, magnesium and iron. They’re also loaded with antioxidants, which help prevent chronic diseases. Quinoa (pronounced keen-wa) is a grain-like crop that’s recently become very popular because of its numerous health benefits but it’s actually been around for centuries. It has many unique qualities and health benefits such as a very high protein content (about twice that of regular cereal grains), which makes it a great source of protein for vegetarians. It is also a good source of dietary fiber and several vitamins and minerals including B complex vitamins, vitamin E, calcium, iron, phosphorus, and magnesium. And it’s gluten-free which makes it a nice option for people who are gluten-intolerant. Quinoa is not only a great choice for vegetarians, but also for anyone trying to cut down their intake of refined, processed carbohydrates while increasing their whole grains.

Quinoa and oats

It’s important to get the right combination of ingredients so that the burgers have a good texture and aren’t a mushy mess when you bite into them. To add texture to the patties, I kept some of the black beans whole and also added in some sweet corn. Then came the issue of the patties falling apart. The first time I made these burgers, they came out loose and fell apart while cooking so I knew I needed to add some kind of binder. After searching through my cabinets, I decided to use Quaker oats. Although most of us think of oats as mainly a breakfast food, they are actually quite versatile. If you grind them up in a food processor, they form crumbs that can successfully be used to add fiber and bulk to meatloaf, meatballs and veggie burgers- much more nutritious than using traditional breadcrumbs. Oats are whole grains that are loaded with fiber, vitamins, minerals and antioxidants. Because they are packed with fiber, they help lower cholesterol and may reduce the risk of heart disease. Oats have also been shown to help control blood sugar levels and maintain a healthy blood pressure. The fiber will also keep you feeling full for a long time thereby cutting down on snacking.

I wanted to infuse my burgers with lots of spices and flavorings so I decided to go with a Southwest theme and use chipotles in adobo, which are canned, smoked jalapeno peppers. In addition to the chipotles, I mix in cumin, cilantro, onions and garlic. It’s important to refrigerate the patties for several hours before cooking them as this will help them hold their shape. I bake my patties in the oven at 400 degrees, which produces a nice golden crust on the outside but if you prefer, you can fry them in a small amount of oil. I serve my veggie burgers on multigrain Kaiser rolls topped with slices of avocado, a handful of baby greens and a cooling yogurt sauce but feel free to customize your burger any way you like. I like to serve them with my Oven Roasted Sweet Potato Wedges on the side. One tip- if you have leftover patties, store them in the freezer. Then you can enjoy a delicious and healthy vegetarian meal any night of the week.

Black Bean & Quinoa Veggie Burgers

Makes 6 burgers

Patties:

½ cup quinoa

1 teaspoon olive oil

1 small red onion, chopped

3 cloves garlic, minced

Kosher salt

2 cans black beans (15.5 oz each), rinsed and drained

2 tablespoons tomato paste

1 large egg

2/3 cup cooked corn (canned or fresh)

¼ cup chopped cilantro

1 tablespoon minced chipotles in adobo

1 ½ teaspoons ground cumin

1 cup rolled oats, ground into crumbs

Yogurt Sauce:

½ cup fat free Greek yogurt

1 teaspoon minced chipotles in adobo + ½ teaspoon adobo sauce from the can

1 teaspoon honey

½ teaspoon Dijon mustard

6 multigrain hamburger rolls, lightly toasted

Lettuce, avocado slices, and tomatoes for toppings (optional)

Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat.

Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add approximately 1½ cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms.

Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin and ½ teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.

Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.

To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey and mustard together in a small bowl.

When ready to eat, preheat the oven to 400 degrees F. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10-12 minutes until the patties are golden brown and crispy, then carefully flip the over and cook another 10 minutes. Serve patties on the buns with the yogurt sauce and toppings of your choice.

One serving (1 patty plus yogurt sauce): Calories 281; Fat 3.7g (Sat 0.7g); Protein 16g; Carb 47.3g; Fiber 12.6g
* Because of the wide variety of buns and toppings, the nutritional info above only includes the patties and yogurt sauce. I used Arnold Select multi-grain Kaiser rolls, which have 150 calories, 1.5g fat, 0 sat. fat, 6g protein, 27g carbs and 3g fiber per roll.

References:

USDA Nutrient Database

Dining with the Doc: Honeydew Lemonade

noreply@blogger.com (The Foodie Physician) — Tue, 12 Jun 2012 20:11:00 +0000

After another beautiful, warm weekend in New York City, I was once again inspired to make a delicious and refreshing drink. Now that the local farmers' markets are brimming with mouthwatering summer fruit, I like to stock up on these seasonal delights. To keep things interesting, I’m always trying to find new and creative ways to use the fruit. For example, I love making fresh drinks- they’re perfect on a hot day and they make it really easy to get in a few servings of nutritious fruit. A few weeks ago I made a Strawberry Pineapple Lemonade which was a big hit, so I figured I would stick with the lemonade theme and incorporate the ripe honeydew melon that I had sitting on my counter.

I love honeydew but I sometimes hesitate to buy a whole melon since it’s just me and my husband eating it so we usually have a lot left over. This is actually a perfect recipe to use up any leftover fruit that you may have sitting in the fridge. Honeydew is packed with plenty of Vitamin C to help boost your immune system- 1 cup of diced melon has about half of your daily recommended amount. It also is a good source of several other vitamins and minerals such as Vitamin B6, folate and potassium.

This recipe is really easy- simply puree the fruit in a blender and add fresh lemon juice, water and a sweetener of your choice. I used agave nectar, but you can use whatever you like such as honey, Stevia or simple syrup made with sugar. The amount you use depends on how sweet the honeydew is. So start with a little- you can always add more if needed. Remember, this is just one possibility but I encourage you to have fun and experiment with all sorts of fruit combinations. Enjoy!

Honeydew Lemonade

Makes 6 servings

2 lbs. honeydew melon (about 1/2 medium melon)

½ cup freshly squeezed lemon juice

2 ½ cups water

3 tablespoons agave nectar

Peel and cube the honeydew and puree it in a blender. You should have about 2 cups of puree. Pour it into a pitcher along with the lemon juice, water, and agave nectar. Stir to combine well. Serve over ice.

One serving: Calories 89; Fat 0.3g (Sat 0.1g); Protein 0.9g; Carb 23.2g; Fiber 1.3g

References:

USDA Nutrient Database

Cook Once, Eat Twice: Tandoori Chicken Pizza

noreply@blogger.com (The Foodie Physician) — Tue, 05 Jun 2012 23:31:00 +0000

If you read my last post, you know that I believe in the "cook once, eat twice" philosophy. When I make a dish that requires a little bit of time in the kitchen, I will usually double the recipe and transform the leIftovers into an entirely different meal on another day. It's a real timesaver and I also find it to be a fun challenge. My Tandoori Chicken Kabobs are a perfect example of this. After my last post I had some extra chicken, so I decided to use the leftovers to make one of my favorite dishes- Tandoori Chicken Pizza.

I’m really excited to post this recipe because it’s definitely a crowd-pleaser. I love taking international flavors and incorporating them into classic American dishes. This dish has a nice mix of sweet and savory flavors and who doesn’t love pizza? I like to make my own pizza dough when I have the time but for this recipe, I took a shortcut and used a ball of pizza dough that I bought from my local pizzeria. Most pizzerias will gladly sell you some of their dough but if you’d like, you can also use refrigerated or frozen pizza dough from the grocery store. To make the recipe more nutritious and incorporate some whole grains, I used whole-wheat pizza dough. Whole grains have high amounts of fiber, vitamins, minerals and antioxidants and it is recommended in the USDA Dietary Guidelines that at least half of the grains we consume should be whole grains.

Whole wheat pizza dough dusted with cornmeal

Instead of tomato sauce, I spread sweet mango chutney on the dough and sprinkle on pieces of spicy Tandoori chicken. To add color and texture, I also top the pizza with reduced-fat mozzarella cheese and slices of yellow bell pepper and red onion. And for a final burst of flavor, I like to serve the dish with a homemade cilantro yogurt sauce that I drizzle on the hot pizza when it comes out of the oven. I like the way the cooling, tangy yogurt sauce balances out the sweetness of the mango chutney and spiciness of the chicken.

To achieve the perfect crust with a crispy exterior and doughy interior, you need a really hot oven. Restaurants use wood-burning ovens that reach extremely high temperatures, something home ovens are not designed to do. The best way to achieve restaurant quality pizza in your own kitchen is to invest in a pizza stone. A pizza stone is a heavy stone made of clay or ceramic that holds heat exceptionally well and evenly distributes it, thus mimicking the effects of a commercial pizza oven. Because it is made of porous material, it also serves to pull moisture from the surface of the dough producing a perfectly crispy crust. To get the maximal benefit from the pizza stone, place it on the lowest rack in a cold oven and preheat it for at least 30 minutes before using it.

Pizza stone

Another great tool for making perfect pizza at home is a pizza peel. A pizza peel is a wide, flat wooden paddle used to transfer the pizza in and out of the oven. Its front edge is tapered so that it can easily slip under the pizza. It is important to use a generous dusting of cornmeal (can also use semolina or breadcrumbs) on the peel before transferring the dough onto it. The grains act as ball bearings and allow the pizza to slide easily on and off the peel. Without it, the pizza will stick to it and you won’t be able to easily transfer it into the oven.

Pizza peel

If you haven’t used a peel before, you may want to try it out with smaller pizzas first since they are easier to maneuver. You can cut the dough for this recipe in half and make two separate pizzas. If you don’t have a pizza stone, you can always bake the pizza on a regular baking sheet but keep in mind that the crust won’t get as crispy.

Tandoori Chicken Pizza

Makes 1 large pizza or 6 servings

1 ball (1 lb.) prepared whole-wheat pizza dough, at room temperature

1 tablespoon cornmeal

¾ cup store-bought mango chutney such as Major Grey’s

1 cup shredded reduced-fat mozzarella cheese

3 leftover Tandoori chicken kabobs, chopped (about 1 cup)

1 yellow pepper, thinly sliced

½ red onion, thinly sliced

1 teaspoon olive oil

Cilantro leaves for garnish (optional)

Cilantro Yogurt Sauce:

1/3 cup fat free Greek yogurt

3 tablespoons chopped cilantro

½ teaspoon chopped ginger

1 teaspoon lemon juice

1/8 teaspoon salt

Place a pizza stone on the lowest rack of the oven and preheat oven to 500 degrees for at least 30 minutes.

Roll the pizza dough out to a 15-inch circle. Sprinkle the cornmeal on a pizza peel and transfer the dough onto the peel. Alternatively, if you don’t have a pizza peel, you can use a baking sheet. Spread the mango chutney evenly over the dough leaving a ½-inch border. Sprinkle mozzarella cheese and chopped chicken over the chutney. Toss the pepper and onion slices with the oil and sprinkle them evenly over the pizza.

Transfer the pizza onto the preheated pizza stone. Bake 10-15 minutes until the crust is golden and cheese is melted.

While the pizza is baking, prepare the cilantro yogurt sauce. Place the yogurt, cilantro, ginger, lemon juice and salt in a mini food processor or blender and puree until smooth.

When the pizza is done, remove it from the oven and drizzle cilantro yogurt sauce on top. Garnish with cilantro leaves. Devour!

One serving: Calories 341; Fat 8.5g (Sat 2.2g); Protein 19.5g; Carb 43g; Fiber 9g

What are your favorite pizza toppings? Leave a comment and let me know!

Cook Once, Eat Twice: Tandoori Chicken Kabobs

noreply@blogger.com (The Foodie Physician) — Wed, 30 May 2012 02:42:00 +0000

Tandoori chicken is a very popular Indian dish that's a staple on most Indian restaurant menus. Traditionally it’s prepared by marinating whole pieces of chicken overnight in a flavorful yogurt-based marinade. It’s then cooked at very high heat in a tandoor oven, which is a cylindrical clay oven also commonly used to make naan, an Indian flatbread. Ordinarily, when you cook meat at such high heat, you run the risk of it drying out. But with tandoori chicken, the yogurt in the marinade helps keep the meat very moist so that it’s perfectly tender and succulent when you eat it. Since most of us don’t have a tandoor oven at home, in my version of the dish, you can use an outdoor grill or indoor grill pan. Grilling is one of my favorite low-fat cooking techniques- it's a quick, easy and uses a minimal amount of oil, perfect to incorporate into a healthy diet.

To make this dish a little easier and faster, I like to cut the chicken into cubes and skewer them before grilling. I decided to use boneless, skinless chicken thighs- thigh meat is a great source of protein and is more flavorful than breast meat. Thighs also have the advantage of being a less expensive cut of meat. Chicken thighs stay moist when cooking and are less prone to drying out because they have slightly more fat than breast meat. One 100-gram portion of skinless chicken thighs has 119 calories and 4 grams fat (1 gram saturated) compared to 110 calories and 1 gram fat in skinless breast meat. However, skinless chicken thighs can be part of a nutritious diet, just trim off any excess fat before cooking them and use a low-fat cooking method (such as grilling) that doesn’t add a lot of additional fat. If however, you prefer chicken breasts, feel free to substitute them in this recipe.

One of my favorite healthy cooking tips is to “spice it up.” Adding bold spices to your food is a great way to add lots of flavor without adding calories and fat and this dish is packed with aromatic spices. Tandoori chicken often has red food coloring added to it to give it a characteristic bright red color. I wanted to stay away from using food coloring so I added natural color with bright yellow turmeric and brick red paprika. They not only give the chicken a vibrant color but they also add an earthy flavor. To maximize the impact of spices like coriander and cumin, I like to toast them whole in a skillet and then grind them up. Pre-ground spices tend to lose their flavor faster than whole spices. But of course if you’re in a rush, you can always use pre-ground spices.

Although an Indian dish like this may seem intimidating because of the number of ingredients, the truth is that it’s actually pretty simple to make. Plus there are so many great things you can do with any leftover chicken (stay tuned for more about this). All you have to do is puree the ingredients together in a food processor or blender and mix it with the chicken. It’s a very versatile marinade and works well with other proteins such as shrimp or lamb. For you vegetarian readers, try this marinade with your favorite vegetables or tofu. To counteract the spicy chicken, I like to serve my kabobs with a cooling cucumber raita, which is a traditional Indian condiment made with yogurt, cucumber and spices. To round out the meal, serve with naan or basmati rice on the side.

Tandoori Chicken Kabobs

Makes 4 servings

½ cup fat-free Greek yogurt

1 tablespoon chopped fresh ginger

1 clove garlic, chopped

2 teaspoons garam masala*

1 teaspoon ground coriander

1 teaspoon ground cumin

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

1 teaspoon sweet paprika

¼ teaspoon turmeric (optional)

1 teaspoon kosher salt

2 teaspoons lemon juice

2 teaspoons grapeseed, vegetable or other neutral-flavored oil

4 boneless, skinless chicken thighs (about 18 oz), trimmed of fat and cut into 1-inch pieces

Grapeseed or vegetable oil for brushing the grill

Cilantro leaves for garnish
Lemon wedges for garnish

Cucumber Raita:

¾ cup fat free Greek yogurt

½ cup finely diced English cucumber

1 teaspoon ground cumin

2 tablespoons chopped cilantro

1/8 teaspoon kosher salt

To make the marinade for the chicken, place the first 12 ingredients (through oil) in a food processor or blender and puree until smooth.

Place the chicken in a glass baking dish.

Pour the marinade on top.

Stir to coat all of the chicken pieces with the marinade. Marinate the chicken at least 2-3 hours or overnight.

Heat a grill or grill pan over medium high heat and brush the grill with oil. Thread the chicken onto 8 wooden or metal skewers (about 9 inches in length). If using wooden skewers, soak them in cold water for 20 minutes first to prevent burning. Grill the kabobs about 10 minutes until the meat is cooked through, turning them over halfway through. Remove them from the grill.

To make the cucumber raita, mix all of the ingredients together in a small bowl. Chill before serving.

Serve kabobs with raita and naan or basmati rice, if desired. Garnish with cilantro leaves and lemon wedges.

* Garam masala is an Indian blend of dried spices commonly used in Indian cooking. Most varieties contain a mixture of spices that includes peppercorns, cloves, cumin, coriander, and cardamom. If you don’t have it, you can leave it out and increase the amount of cumin and coriander in the marinade.

One serving (two kabobs plus raita): Calories 227; Fat 7.86g (Sat 1.55g); Protein 32.9g; Carb 5.5g; Fiber 1.1g

I believe in the "cook once, eat twice" philosophy. When I make a dish that requires a little bit of time in the kitchen, I will usually double the recipe and use the leftovers to create an entirely different meal on another day. Tandoori chicken is a perfect example of this. Stay tuned for my next post where I will transform the leftover chicken into a second delicious meal!

References:

USDA Nutrient Database

Dining with the Doc: Strawberry Pineapple Lemonade

noreply@blogger.com (The Foodie Physician) — Mon, 21 May 2012 04:36:00 +0000

Last week I bought some beautiful, fresh strawberries to make a strawberry cake from one of my favorite blogs, TasteFood. I served the cake along with some freshly whipped cream at a party that I hosted for the female doctors in my department, and it was a huge hit!

Simple Strawberry Cake (recipe from TasteFood)

The idea for my Strawberry Pineapple Lemonade came about when I was trying to figure out what to do with the leftover strawberries. Inspired by the beautiful warm, summery weather that we had in New York City this weekend, I decided to make a pitcher of fresh lemonade. Lemonade with strawberries? Yes! And why stop there- I also had some ripe pineapple that I decided to throw into the mix. Homemade lemonade is a great canvas to add lots of interesting ingredients including fresh fruits and herbs. All you have to do is combine your favorite seasonal ingredients in a pitcher, mash them together with a sweetener and then stir in fresh lemon juice and water.

The best tool to use is a muddler, a wooden bartender’s tool used to mash or muddle fruits and herbs together in the bottom of a glass to release their flavors. If you've ever ordered a mojito, you've probably seen one being used to muddle the mint leaves. If you don’t have a muddler, you can use the handle of a wooden spoon or anything with a flat surface. To sweeten the naturally tart lemonade, I use agave nectar but you can use honey, simple syrup or any type of sweetener that you like.

But don’t limit yourself to strawberries and pineapple- there are an endless variety of flavor combinations you can try out to create your own perfect lemonade. Need some ideas? Here are just a few suggestions:

Strawberry, watermelon and mint
Blackberry habanero
Cucumber basil
Peach mango

So the next time you’re looking to quench your thirst with a fun and refreshing drink that both adults and kids will love, try my Strawberry Pineapple Lemonade. Enjoy!

Strawberry Pineapple Lemonade

Makes 6 servings

1 cup chopped strawberries

1 cup chopped pineapple

1/3 cup agave nectar

1 cup freshly squeezed lemon juice

4 cups cold water

Place the strawberries, pineapple and agave nectar in a pitcher. Mash them together using a muddler or the handle of a wooden spoon. Add the lemon juice and water and stir to combine. Serve lemonade over ice.

One serving: Calories 85; Fat 0.2g (Sat 0g); Protein 0.5g; Carb 22.8g; Fiber 1.1g

What's your favorite summertime drink? Leave a comment and let me know!

Dining with the Doc: Salsa Turkey Burgers with Avocado Crema and Oven Roasted Sweet Potato Wedges

noreply@blogger.com (The Foodie Physician) — Mon, 14 May 2012 21:32:00 +0000

These fast, flavorful turkey burgers are the perfect weeknight meal that the whole family will love. Turkey burgers sometimes have a bad reputation for being dry but you won’t have that problem with my juicy Salsa Turkey Burgers with Avocado Crema. Mixing a cup of your favorite salsa into the meat is a fast and easy way to keep the patties moist and it also adds great flavor. I often add grated onion to my burgers to keep them moist but using store-bought salsa instead is a nice short cut and you can avoid the hassle of using a box grater. This time I used Desert Pepper's Roasted Tomato Chipotle Corn Salsa which added a nice smoky flavor to the patties.

To counteract the savory patties I top the burgers with a cooling avocado crema, which is avocado mashed with a little sour cream, lime juice and cilantro. It’s a great change from traditional ketchup or mayonnaise and it's so easy, you can make it while the burgers are grilling. The nutrient-rich avocado is naturally creamy and adds healthy monounsaturated fats and fiber as well as folate, potassium and vitamins B₆, C, E, and K. Substituting an avocado for mayonnaise is a great smart eating tip. A mashed avocado has a nice silky texture and you're substituting heart healthy monounsaturated fats for the not-so-healthy saturated fat found in mayonnaise.

I like to serve these burgers with my Oven Roasted Sweet Potato Wedges. These fries are a yummy and healthy alternative to traditional french fries. 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. They are rich in several other nutrients including Vitamins C and B6, manganese and potassium. They also are a good source of fiber, which is important for digestive health and keeps you feeling full longer. I like to dust the fries with some smoky chili powder which nicely complements the natural sweetness of the potatoes but feel free to use any of your favorite spices.

Salsa Turkey Burgers with Avocado Crema

Makes 4 burgers

1 lb. ground turkey (93% lean)
¾ cup your favorite salsa, divided use
½ teaspoon ground cumin
Kosher salt and black pepper
1/8 teaspoon cayenne pepper (optional)
1 ripe avocado, peeled
¼ cup fat free sour cream
1 ½ teaspoons fresh lime juice
2 tablespoons chopped cilantro
4 whole wheat hamburger buns, toasted
4 pieces butter lettuce
2 plum tomatoes, sliced

Mix the turkey, ½ cup salsa, cumin, ¾ teaspoon salt, ¼ teaspoon black pepper and cayenne pepper together in a large bowl. Form into 4 equal patties, making a slight indentation in the center of each patty so that they cook evenly. If patties are very loose, refrigerate for 10-15 minutes before cooking.

Heat a grill pan or large skillet over medium high heat and spray with nonstick cooking spray. Grill the patties about 5 minutes on each side until the meat is cooked through.

While the patties are grilling, mash the avocado, sour cream, lime juice and cilantro together in a bowl. Season the mixture with salt and pepper to taste.

Place a lettuce leaf on each bun bottom then top with a patty and a few slices of tomato. Top with a tablespoon of salsa. Spread some avocado crema on each bun top and close the burgers.

One serving: Calories 401; Fat 19g (Sat 3.9g); Protein 26.9g; Carb 33.7g; Fiber 7.1g

Oven Roasted Sweet Potato Wedges

Makes 4 servings

1 ½ lbs. sweet potatoes (about 2 large potatoes), scrubbed and cut into wedges

1 tablespoon olive oil

1 ½ teaspoons chili powder

½ teaspoon kosher salt

¼ teaspoon black pepper

Preheat oven to 425 degrees.

Toss the sweet potatoes, oil and spices together in a large bowl. Arrange the sweet potatoes on a baking sheet in a single layer. Bake in the oven for 15 minutes then flip them over and cook another 8-10 minutes until cooked through. Serve warm.

One serving: Calories 179; Fat 3.6g (Sat 0.5g); Protein 2.8g; Carb 34.8g; Fiber 5.4g

Dining with the Doc: Tropical Shrimp Salad with Honey Chipotle Dressing

noreply@blogger.com (The Foodie Physician) — Mon, 07 May 2012 02:25:00 +0000

This dish was inspired by a wonderful trip to Mexico that I took with my husband last month. The weather was perfect and we spent the sun-drenched days relaxing on the beach, drinking frozen cocktails and enjoying the delicious Caribbean cuisine comprised mostly of fresh seafood and vibrant salads.

My Tropical Shrimp Salad with Honey Chipotle Dressing is a light and refreshing dish with a tasty combination of sweet and spicy flavors. Cumin, garlic and chipotles in adobo add just the right amount of heat to the shrimp, which are grilled to perfection. The fiery shrimp are served over a fresh salad packed with tropical ingredients including mango, avocado and jicama, which provide several important vitamins and minerals as well as a good amount of fiber. Jicama is a crispy, sweet root vegetable that is common in Mexican cuisine. It can be eaten cooked or raw and adds nice texture when tossed into salads. If you can’t find it, you can substitute a firm pear or apple. To complete the dish, the salad is coated with a lime and cilantro dressing which has a hint of sweetness from honey and touch of smokiness from the adobo sauce.

This is a good dish if you’re counting your carbs. It’s also a great way to incorporate more seafood into your diet. It’s light and refreshing but hearty enough to be a main course. So treat yourself to this tasty salad and in no time at all you'll feel like you've been transported to your own tropical paradise!

Tropical Shrimp Salad

Makes 6 servings

Marinade:

1 tablespoon canola oil

½ teaspoon ground cumin

1-2 teaspoons minced chipotles in adobo (depending on how spicy you like it)

2 teaspoons lime juice

2 cloves garlic, minced

1 lb. large shrimp, peeled and deveined

Kosher salt and black pepper

Dressing:

2 teaspoons Dijon mustard

1 teaspoon adobo sauce from the chipotle can

1 tablespoon honey

4 teaspoons lime juice

3 tablespoons canola oil

1 tablespoon chopped cilantro

Kosher salt and black pepper

Salad:

1 head Romaine lettuce, chopped

1 mango, peeled and diced into cubes

1 medium jicama, peeled and julienned

1 avocado, peeled and sliced

2 tablespoons chopped cilantro

To make the marinade, pour the oil, cumin, chipotles, lime juice and garlic into a large resealable plastic storage bag. Add the shrimp, seal the bag and mix all of the ingredients together to coat the shrimp with the marinade. Let the shrimp marinate while you prepare the rest of the salad ingredients.

To make the dressing, whisk the mustard, adobo sauce, honey, lime juice, canola oil and cilantro together in a bowl. Season the dressing with salt and pepper.

Heat a grill pan over medium high heat and spray with nonstick cooking spray. Season the shrimp with salt and pepper and add them to the grill. Cook 2-3 minutes on each side until opaque. Remove from the grill.

To plate the salad, toss the lettuce, mango and jicama with enough dressing to just coat all of the greens. Top the salad with the shrimp and arrange the avocado slices around them. Garnish with cilantro.

One serving: Calories 281; Fat 15.2g (Sat 1.5g); Protein 13.5g; Carb 25.5g; Fiber 10.3g

Dining with the Doc: Salmon with the Sisters

noreply@blogger.com (The Foodie Physician) — Sun, 29 Apr 2012 22:09:00 +0000

I recently had the honor and pleasure of sharing a recipe on a wonderful blog called Full Belly Sisters. The sisters are Justine and Flannery, two women who are passionate about women's health. According to their site, "The Full Belly Sisters blog offers useful tools so that you can be healthy and informed while you're pregnant, breastfeeding, or just striving for balance in your life." Check them out, you won't be disappointed!

The dish I created is called Moroccan Spiced Salmon with Harissa Yogurt and Pearl Couscous. Salmon is one of my favorite things to cook because it is so easy to prepare and it has so many wonderful health benefits. This dish uses many of the spices commonly found in Moroccan cuisine to add tons of flavor without adding calories. To read more about the wonders of salmon and to see this recipe, head on over to Full Belly Sisters by clicking here.

Dining with the Doc: A Week in the Life

noreply@blogger.com (The Foodie Physician) — Sun, 22 Apr 2012 00:57:00 +0000

It's been a busy, busy week! In addition to the usual "physician" stuff, I had several different "foodie" things that I was working on. First, I wrapped up two different recipe development jobs for national food magazines- I'll keep you posted about their upcoming publication. For now I’ll just say that my husband Pete didn’t mind all the burger tastings that took place in our kitchen! Then I spent all day Wednesday filming a commercial that will be run on the Food Network! I had the honor of being a judge on Chopped: Open Your Basket, a mini version of the show Chopped, which airs as a commercial during the show. I had never done anything like this before and it was so interesting to see how much work goes into filming a one-minute commercial! Overall it was a great day and the entire crew couldn’t have been nicer. I can’t wait to see it when it airs! During the last few days I completed a guest post for the wonderful Full Belly Sisters- stay tuned for more about this later in the week. And I also shared a post with a great site called Nutri-Savvy. Finally, I'm now working on a spicy and sweet tropical shrimp salad that I’ll be sharing with you soon.

Phew! So with all that said, today's a perfect day to highlight a few of the wonderful recipes that have been posted by some great blogging friends of mine.

Carrie’s Experimental Kitchen- Grilled Polenta with Roasted Roma Tomato Coulis

Sumptuous Spoonfuls- Avocado Ranch Salad Dressing (Low Sodium Option)

ChinDeep- Oven Roasted Carrots and Ginger

The Fountain Avenue Kitchen- Steamed Artichokes with Speedy Aioli

Cupcakes & Kale Chips- Grilled Chicken & Berry Salad with Goat Cheese, Pecans and Blueberry Maple Balsamic Vinaigrette

Lauren Kelly Nutritionist- Roasted Vegetable Wheat Berry Salad

Pastry Chef Online- Rosemary Whole Wheat Ciabatta with ESB

Amee's Savory Dish- Baked Salmon with Orange Ginger Sauce

Mostly Food and Crafts- Spicy Shrimp Jambalaya

Ally's Kitchen- Raspberry and Blackberry Communion Zing Sauce

I hope all of these delicious dishes satisfy your cravings! Bon appétit!