low-fat

Home-brewed Kombucha!

Jennifer 2 Comments

kombucha_ready to brew

Like many other health foods, I was first introduced to kombucha while attending the Natural Gourmet Institute. We were learning about the benefits of living foods, including fresh/raw, sprouted, fermented, and dehydrated foods. Fermented foods were of particular interest to me when I learned that they introduce beneficial bacteria (probiotics) into your digestive system that have been shown to slow or reverse some diseases, aid digestion, and boost immunity. In order to nourish or feed the probiotics, it’s important to eat plenty of prebiotics, which are abundant in fruit and vegetables. Through Kombucha 101 class I also learned that it’s not just the probiotics that we benefit from, it’s also the seven different acids created through fermentation that are beneficial to the body. These acids help detoxify the body, balance a number of critical systems, and increase nutrient absorption, among other benefits. The microbes in kombucha transform the sugar and other compounds into highly accessible polyphenols and other antioxidants, B vitamins, vitamin C, organic enzymes, amino acids, and organic acids. Kombucha is a true superfood!

When I began to drink a bottle of kombucha on a daily basis, it started to get pricey at $4 or $5 a bottle, so the cost motivated me to learn how to make it myself. The SCOBY, symbiotic culture of bacteria and yeast, kind of freaked me out, but after taking the Kombucha 101 class at Kombucha Brooklyn (located in Kingston, NY), I realized that the scoby is a beautiful living thing. With each batch of kombucha, a new scoby is produced, so you can give them to friends or family to begin their own brews. It’s kind of an amazing process and I’m so happy that I’ve begun to make my own. Brewing kombucha is surprisingly easy! I found the Kombucha! book by Eric and Jessica Childs to be incredibly helpful. I purchased this kit to start: http://www.kombuchabrooklyn.com/kombucha-home-brewing-kits/kbbk-super-kit.html.

Once you start brewing, all you really need to buy are tea and sugar to continue the process. This recipe is adapted from Kombucha Brooklyn’s recipe with some of my additional notes. It takes you through the primary fermentation process. In order to carbonate your kombucha, secondary fermentation is necessary. You can also experiment with flavoring. I’ve only gone as far as putting some sliced ginger in bottles, which I enjoyed. The book provides more guidance on this process and also if you can make it to Kingston, NY, I really loved the Kombucha 101 class. It definitely made me feel more confident that I could successfully brew my own at home. They also offer more advanced classes for brewing kombucha which I may look into once I become a primary fermentation pro 🙂

Equipment:
1 gallon glass brew jar
Cloth cover and rubber bands
temperature strip
6 – 16 oz glass bottles

Ingredients:
SCOBY with starter liquid
1 cup organic evaporated cane sugar
12 oz. tea bag (black, white, and green tea blend)

Procedure:

1. Boil 4 cups of filtered water.
2. While the water is boiling, clean the brewing area, jar, hands and utensils and make sure the items are well-rinsed and free of soap residue.
3. Steep tea bag in hot water for 20 minutes, making sure to stir the tea every 5 minutes.
4. Remove tea bag and stir sugar until fully dissolved.
5. Add 2 quarts of cold filtered water to the gallon brew jar; add the sweetened tea. Stir.
6. Stick the temperature strip on the side of the brew jar and make sure the temperature is below 90 degrees before adding the scoby with its starter liquid (a temperature of 90 and above could kill the scoby)
7. Cover the jar with the cloth cover with 2 rubber bands (in case one breaks). Make sure the cover is pulled tightly over the rim of the jar to prevent contamination/fruit flies.
8. Keep the brew jar in a warm environment between 72 and 80 degrees, avoiding direct sunlight. If your home is not warm enough, you can buy a small heating mat to either wrap around or put under the jar, depending on how cool your home is.
9. Within 2-4 days, you should see a new scoby developing on the surface.
10. You should start tasting your kombucha by day 7 to see where it’s at and whether or not you want to continue fermenting. This is really a matter of personal preference. Also, remember that your kombucha will ferment faster at warmer temperatures. In order to taste, you can use a clean shot glass to gently push the scoby down and scoop a little from the surface.
11. Once your kombucha is to your taste, you’re ready to bottle. Remove the original and new scoby and 2 cups of kombucha to use for your next batches. If you don’t plan to make a new batch right away, place these in an airtight glass container in the refrigerator. The original and the new scoby can each be used to make their own batches.
12. For bottling, I used a funnel for my first batch and that was a little messy. For the second batch, I may invest in an auto siphon to avoid spillage. Place bottles in the fridge, unless you plan to continue into secondary fermentation.

scoby and starter

If you’re buying a scoby, it will come in a plastic bag with starter liquid.

new scoby_first batch

In my first batch of kombucha, the original scoby was vertical and the new scoby developed at the surface, as it should.

new scoby_second batch

In my second batch, I used the new scoby that was created from the original. This new scoby sat at the top and another scoby is developing right on top.

new scoby

This is a photo from class: Eric Childs at Kombucha Brooklyn is removing his picture-perfect new scoby on top from the original one. Exciting stuff!

Happy brewing!!

 

Crispy Baked Tofu with Cilantro Pesto!

Jennifer 2 Comments

baked tofu with cilantro pesto

I’ve never prepared tofu in this manner before, but it was well worth all of the steps to get perfectly crispy tofu (minus the deep fryer and greasiness). The sifting of arrowroot powder before placing the tofu cubes into the oven helps to make them extra crispy and get a nice golden brown. Toasting the pine nuts for the pesto helps bring out more of the nutty flavor and the addition of lemon zest really brightens it. Enjoy!

Tofu:
12 ounce package extra-firm tofu
2 tablepoons avocado or olive oil
2 tablespoons orange juice
1 teaspoon tamari or soy sauce
2 tablespoons water
1 garlic clove, minced
½ teaspoon red pepper flakes
½ teaspoon sea salt

1/2 tablespoon arrowroot powder or 1 tablespoon tapioca flour

Pesto:
1 bunch cilantro, stemmed
1 garlic clove
1 teaspoon lemon zest

1 teaspoon lemon juice

2 tablespoons pine nuts, toasted

avocado oil
sea salt

Procedure:
1. Drain the packing water from the tofu package. Then drain the tofu by itself, placing it on a layer paper towels or on a clean, dry kitchen towel for 10 minutes.
2. Wrap the tofu in a paper towel and set it on a large plate. Then place another large plates on top of the tofu and place a heavy can of beans or tomatoes on top. Let stand for 30 minutes.
3. Unwrap the pressed tofu, wipe it dry with paper towels, and cut into 1-inch cubes.
4. In a small bowl, whisk together oil, juice, tamari, water, garlic, red pepper flakes, and salt.
5. Place tofu cubes into a shallow pan that just fits all of them and pour over the marinade.
6. Refrigerate for 4 to 8 hours, flipping tofu at least once.
7. For the pesto, add cilantro leaves, garlic, lemon zest, lemon juice, and pine nuts to the food processor. Pulse to combine and drizzle in as much avocado oil that is necessary to loosen mixture. Add sea salt to taste. Refrigerate until tofu is ready.
8. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
9. Drain the tofu, getting rid of garlic pieces clinging to tofu, as they will burn in the oven. Place the tofu cubes in a large bowl and sift the arrowroot powder or tapioca flour over the pieces while moving the tofu around in the bowl for even distribution.
10. Place the tofu cubes in rows on the parchment paper and baking, turning the cubes 90 degrees every 15 minutes, until they are crisp and browned, about 45 minutes.
11. Toss the baked tofu with cilantro pesto and serve immediately.

Pumpkin Mac and “Cheese”!

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pumpkin mac and cheese

At this time of year, I find myself wanting everything pumpkin. Pumpkin beer, pumpkin ice cream, pumpkin pie…and the list goes on. Since I’m beginning to carbo-load for the NYC marathon this weekend, I wanted to make a pumpkin sauce for my pasta. I adapted this recipe from the Oh She Glows website and was so excited to try it out after yoga tonight. With nutritional yeast, I’m always skeptical on how it will taste, but somehow it really does add a slightly cheesy taste to the sauce, which has the ideal consistency from the arrowroot powder. The pumpkin puree is a good source of magnesium and potassium, as well as Vitamins A and K. This recipe cooks very quickly and will get dinner on the table within 30 minutes! I really enjoyed it and hope you will too 🙂

8 ounce box of pasta
1 tablespoon Earth Balance (or other non-dairy butter replacer)
3/4 cup vegetable broth
1 tablespoon arrowroot powder or cornstarch or flour
1/4 teaspoon garlic powder
6 tablespoons nutritional yeast
2 teaspoons Dijon mustard
1 cup canned pumpkin
1/2 teaspoon sea salt
freshly ground black pepper

1. Bring a large pot of salted water to a boil. Cook pasta, according to directions.

2. While pasta is cooking, add Earth balance in a pot over low-medium heat.

3. In a small bowl, whisk together broth and arrowroot powder and garlic powder until clumps are gone. Add into pot and whisk.

4. Whisk in nutritional yeast, mustard, salt, and pepper over low heat until thickened (about 5-7 minutes or so). Lastly, add in 1 cup of canned pumpkin and stir until combined and heated through.

5. Add sauce to cooked pasta and mix until pasta is evenly coated.

6. Leftovers can be stored in an air-tight container in the fridge for up to 7 days.

Creamy Carrot-Ginger Soup!

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carrot-ginger soup

The other night, I was on my way home from a volunteer event and was hungry, but didn’t have the energy to cook anything. I stopped by my local supermarket and picked up a carton of organic cashew carrot-ginger soup which was delicious. However, I was appalled by the fact that the third ingredient was cane sugar! After that, I was determined to make my own healthier version. This uses Japanese sweet potato to both add sweetness and creaminess to the soup. Trader Joe’s recently started stocking them 🙂 I love the kick of the ginger that offsets the sweetness of the carrots and sweet potato. This soup is a good source of Vitamin A, especially from the carrots, and ginger is warming to the body, perfect for this chilly weekend! Hope you’ll cozy up to a bowl soon!

Serves 4

4 ½ cups low-sodium vegetable broth, divided
1 yellow onion, diced
3 cloves garlic, minced
1 tablespoons minced ginger
1 pound carrots, coarsely chopped
1 medium Japanese sweet potato or regular sweet potato, peeled and cut into 1-inch chunks
1 tablespoon sliced fresh chives

1. Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.

2. Stir in ginger, carrots, sweet potato, and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender.

3. In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Garnish with chives.

Sesame-Ginger Kelp Noodles!

Jennifer 1 Comment

kelp noodles_blog

Kelp noodles are made out of the seaweed kelp and are fat-free, gluten-free, and very low in carbs, which makes them perfect for people with different dietary requirements.They are rich in a number of nutrients, mainly calcium, iron, and vitamin K. However, they are naturally high in sodium, so be mindful if you need to watch your sodium intake. They are a healthy and delicious alternative to conventional pasta and noodles and actually remind me of vermicelli or glass noodles, common in asian cooking. The sesame-ginger sauce coats the noodles nicely and the addition of a rainbow of thinly sliced veggies makes it really appealing and yummy. They also hold up well in soup and do not require cooking. Hope you enjoy them as much as I do!

Sesame-Ginger Kelp Noodles

12 ounces kelp noodles
juice of half a lime
1/3 cup tahini
1 tablespoon rice vinegar
1 tablespoon ume plum vinegar
1 tablespoon finely grated fresh ginger or 1 teaspoon of ground ginger
1 tablespoon white miso
1 teaspoon tamari
1 teaspoon sesame oil
pinch red pepper flakes
¼ cup water
¼ cup shredded red cabbage
¼ cup thinly sliced green beans
1 carrot, julienned
2 tablespoons chopped cilantro
2 tablespoons thinly sliced scallion
2 tablespoons sesame seeds (preferably black)
1. Soak kelp noodles in a large bowl of warm water with lime juice for 30 minutes
2. Rinse noodles thoroughly, then drain and transfer to a dry bowl
3. In a small bowl, whisk together the tahini, rice vinegar, ume plum vinegar, ginger, miso, tamari, sesame oil, and red pepper flakes. Once blended, whisk in water until you reach your desired consistency.
4. Toss the kelp noodles in the sesame-ginger sauce (depending on how saucy you like your noodles, you may have some sauce left over). Toss in the cabbage, green beans, and carrots. Garnish with cilantro, scallion, and sesame seeds. Serve immediately.

Broccoli Carpaccio!

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broccoli salad

This recipe does not require cooking and comes together very quickly, making it ideal for summer. I personally love broccoli stems and for this recipe, be sure to trim and peel them before slicing thin. Broccoli is packed with phytochemicals that boost the immune system and antioxidants that fight cancer. While the toasted almonds are optional, they really add a nice earthy flavor and crunch on top. Enjoy!

1 tablespoon white wine vinegar
1 lemon, zested
1 tablespoon freshly-squeezed lemon juice
2 teaspoons dijon mustard
½ teaspoon sea salt
pinch freshly ground black pepper
¼ cup olive oil
1 pound broccoli, rinsed, trimmed, and sliced thinly (using mandolin or food processor)
sliced almonds, toasted (optional)

1. Whisk together the vinegar, zest, lemon juice, mustard, salt, and pepper in a large mixing bowl. While whisking constantly, gradually add the olive oil until uniform.
2. Add broccoli and toss to coat. Cover and place in the refrigerator at least an hour before serving.
3. Before serving, toss again. Sprinkle with toasted almonds.

Haricot Vert Summer Salad!

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green bean salad

French green beans are sweeter, crispier, and more elegant than ordinary green beans. They are also full of fiber, protein, iron, calcium, and various other vitamins and minerals. Slicing them on a sharp bias is really beautiful but also allows the beans to really absorb the delicious dressing. This is one of my favorite recipes that I had made many times years ago and had forgotten about, until I had an abundance of haricot vert. Enjoy!

1 pound french green beans
5-6 mini bell peppers, thinly sliced
1 medium red onion, thinly sliced
¼ cup avocado oil or EVOO
3 tablespoons red wine vinegar
1 teaspoon dried oregano
2 teaspoons ground cumin
½ teaspoon sea salt
¼ teaspoon freshly ground pepper

1. Bring a large pot of water to a boil and add green beans. Cook for 1 minute. Remove and place in large bowl of ice water until cool. Drain well. Slice each green bean on the bias into 2-3 pieces, based on size.
2. In a large bowl, whisk together oil, vinegar, and spices.
3. Add green beans, bell peppers, and onion to dressing and toss until evenly distributed. Let stand at room temperature at least 15 minutes and toss again before serving.

Smashed Cucumber Salad!

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smashed cucumbers

This is one of my favorite dishes to order at a Chinese restaurant, but I never realized how easy it is to replicate at home! The chinese name for the salad translates roughly into “banged cucumber,” as cucumbers are traditionally banged with the wide flat side of a cleaver. This step is essential to get the correct texture of the salad and can serve to reduce some stress 🙂 Be aware that some of the seeds and juice will fly out when smashing them. It is best made with persian cucumbers, but an english cucumber could be substituted. Cucumbers are a good source of Vitamin K as well as Potassium.This salad has the perfect balance of salty, sour, sweet, and spicy and is rather addictive. Consider it a healthy snack food. Enjoy!

Ingredients:
12 oz. Persian cucumbers (about 5-7)
½ tsp sea salt
2 cloves garlic, minced
1 tsp sesame oil
½ tsp granulated sugar
½ tsp red pepper flakes

Procedure:
1. Slice ends off cucumbers and quarter them lengthwise. Then smash with a chef’s knife or cleaver and cut pieces into thirds (about 1/2 inch wide and 2 inches long).

2. Add in all the remaining ingredients and mix until cucumbers are evenly coated in seasonings. Taste and adjust as needed. You can eat right away or let the cucumbers sit in the fridge to further develop the flavors.

Cauliflower Fried “Rice”

Jennifer 1 Comment

cauliflower fried rice

This is such a brilliant way to make a healthy fried “rice.” No wonder it’s gone viral on food sites! The recipe is pretty basic and can be customized with whatever veggies or leftovers you happen to have in the house. Cauliflower is a cancer-fighting crucifer and an excellent source of Vitamins C and K. This is a fried rice that you won’t feel guilty about having seconds of! If you’re watching your carb intake, this is a really satisfying dish without the heaviness of your typical takeout. Also, you can process the cauliflower into “rice” and freeze, so that it’s ready to go anytime. Enjoy!

Ingredients:
1 head cauliflower, rinsed and cut into small florets
1 tbsp sesame oil
1 small onion, diced small
1 cup frozen peas
2 carrots, peeled and diced
2 garlic cloves, minced
½ bunch scallions, thinly sliced, whites and greens separated
3 tbsp soy sauce, or more to taste (Tamari for Gluten Free)

Procedure:
1. Allow cauliflower to dry completely. In a food processor, place as many florets that fit in a single layer and process until size of rice. Do not over process; otherwise, it will end up mushy. Set aside and repeat with the remaining cauliflower.
3. Heat a large saute pan or wok over medium heat and add sesame oil.
4. Saute onions, scallion whites, peas, carrots, and garlic about 3 to 4 minutes, or until soft.
5. Raise the heat to medium-high. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
6. Remove from heat and mix in scallion greens.

Blistered Shishito Peppers!

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shishito peppers

In the office this past week, I overheard some guys talking about shishito peppers and how one of them was trying to grow them in his garden. He was eating them by the bowlful and thought it would be more economical to grow his own. I had been intrigued about these peppers in the past, but never really got around to trying them until today. I bought some at my coop this morning and then noticed them in Trader Joe’s too! These Japanese peppers are high in vitamins A and C. They’re generally not spicy peppers, but about one out of every ten is spicy (mild), which is actually a pleasant surprise. Unlike jalapenos, they are thin-walled, so they cook very quickly on the stove and are best eaten while still warm. Eat the entire pepper, except the stem. They’re delicious, making it easy to polish off the entire bowl, like I did. They make for a quick appetizer or snack, and even a nice side dish for brunch!

Ingredients:
2 teaspoons sesame oil
6 ounces shishito peppers
sea salt
1/2 teaspoon toasted sesame oil
1/2 teaspoon soy sauce
1/2 teaspoon toasted sesame seeds

Procedure:
1. In a large dutch oven, over high heat, add sesame oil.
2. When hot, add shishito peppers and a pinch of salt. Toss to combine.
3. Saute for 4-5 minutes, stirring frequently, until the peppers are mostly blistered on all sides.
4. Toss with sesame oil and soy sauce until the peppers are evenly coated, and sprinkle with sesame seeds.
5. Serve warm. Enjoy!

Roasted Beech Mushrooms!

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beech mushrooms

I have yet to find a type of mushroom that I don’t like! Mushrooms have traditionally been used as an antitumor, antifungal, and antiarthritic medicinal food. They are also full of umami, described as a savory, rich flavor and is the fifth taste, following sweet, salty, bitter, and sour. Mushrooms are a great source of B vitamins, phosphorus, magnesium, potassium, and selenium. They are the only plant that provides a natural source of vitamin D. These brown beech mushrooms, also called bunashimeji, originated in Japan and are now cultivated in the US. They are sold in clusters in the supermarket and can be found at Whole Foods and even from Fresh Direct. They take minimal effort to prepare and are absolutely delicious out of the oven! I love to put them on top of my salad to add that rich, umami flavor.

Ingredients
1 package brown beech mushrooms (bunashimeji), about 2.5 ounces
2-3 teaspoons olive oil
sea salt
pepper

Procedure
1. Preheat oven to 400 degrees F.
2. Trim bottom of mushrooms and separate them into single pieces.
3. Toss with olive oil, just enough to lightly coat them so that they will crisp up.
4. Season with sea salt and pepper.
5. Roast for about 15-20 minutes, until browned and crisp.

Red Lentil-Bulgur Lettuce Wraps with Roasted Red Pepper Sauce!

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red lentil-bulgur

Lentils are a good low-fat source of protein as well as copper and magnesium, which are necessary for energy production and healthy bone tissue. Red lentils cook particularly fast compared to other lentils, since they are split. Since red lentils are not a complete protein on their own, the addition of bulgur to this recipe makes the combination a complete protein. The red pepper paste is done in no time in a food processor or powerful blender and truly delicious. The lemon juice, cilantro, and scallion really brighten up the lentils. The entire recipe is incredibly easy for a quick weeknight meal and would be perfect for a meatless Monday! 🙂

For the Quick Red Pepper Paste:
1 12-ounce jar roasted red peppers, drained
1 teaspoon smoked paprika
1/2 teaspoon red pepper flakes
2 tablespoons olive oil
For the lentil tabouli:
1 tablespoon olive oil
1 red onion, finely chopped
4 garlic cloves, minced
1/2 cup Quick Red Pepper Paste, separated
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
1 cup red lentils
2 cups vegetable broth
1 teaspoon sea salt
1/2 cup bulgur wheat
2 pieces of scallion, thinly sliced
1 bunch cilantro, finely chopped
juice of 1 lemon
Freshly ground black pepper

Bibb lettuce or Boston lettuce (optional)

Instructions:
1. To make the Quick Red Pepper Paste: In a food processor, or blender, blend the red peppers with the smoked paprika, red pepper flakes, olive oil, and a pinch of salt until it forms a thin paste or sauce. Leftover paste may be refrigerated in a covered container for up to 1 week.
2. To make the lentil tabouli: In a 2-quart or larger saucepan, heat the olive oil and cook the red onion and garlic over medium heat for 5 minutes, or until soft and fragrant. Add 1/4 cup of the red pepper paste, the cumin, and paprika, and sauté for 30 seconds.
3. Stir in the red lentils and pour in 2 cups broth and 1 teaspoon salt. Bring to a boil, then simmer for 10 minutes or until the lentils have softened. Stir in the bulgur wheat. Remove from the heat and cover the pan. Let the lentils and bulgur rest for 20 minutes, or until the mixture is thick and soft.
4. Stir in an additional 1/4 cup red pepper paste, as well as the scallions, cilantro, lemon juice, and a generous quantity of black pepper. Taste and add more salt and pepper if desired. Set aside to cool.
5. When the lentil mixture has cooled, form it into walnut-sized balls. Place one or two lentil balls or a dollop of lentil mixture in the center of a lettuce leaf, drizzle with roasted red pepper sauce, and roll up the lettuce or pinch it closed like a taco to eat.
7. Eat immediately or refrigerate the lentil mixture for up to 3 days.

Hiziki with Lemon!

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hiziki

As long as I can remember, I’ve always loved seaweed in all forms. As kids, my brothers and I used to eat the dried, roasted nori strips as snacks. The green seaweed salad at Japanese restaurants was always and still is a favorite side dish. In Chinese restaurants, you can find kombu seaweed salad that is a very dark green, usually prepared with lots of garlic. My mom used to tell us that eating seaweed would make our hair darker (Japanese folklore)! In culinary school, we learned about all types of seaweed in our sea vegetables class. As it turns out, hiziki is the most nutrient dense! It became more widely available in the US during the macrobiotic movement. It’s high in fiber as well as essential minerals, including calcium, iron, and magnesium. Hope you enjoy this simple recipe!

1 cup dried hiziki (rinsed and soaked 15-20 minutes)
1 small onion, small dice
2 teaspoons sesame oil
2-3 tablespoons shoyu or soy sauce
1 lemon, zested and juiced

1. Drain off any remaining soaking water from hiziki and discard.
2. In a large saute pan, saute onion in sesame oil for 3 to 5 minutes. Add hiziki, mixing well.
3. Add enough water to just barely cover hiziki. Add shoyu or soy sauce. Bring to a boil. Cover, lower the heat, and simmer for about 30 minutes. Remove cover and cook until most liquid has evaporated.
4. Gently stir in lemon juice and zest until well mixed. Serve.

Bibimbap!

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bibimbap

This is my modernized version of bibimbap, made with forbidden black rice. According to legend, this rice was only to be consumed by the emperors of ancient China and “forbidden” to the general public. Black rice has a sticky texture and slightly nutty flavor. Not only does it look beautiful, but it has the most protein of any type of rice and double the fiber of brown rice! When cooked, it turns a deep purple, indicating that it contains powerful phytochemicals that are believed to fight cancer, heart disease, and lower cholesterol. This superfood also contains more antioxidants than blueberries! Cook as you would any other type of rice.

Tonight, I also made a quick cucumber salad with an umeboshi dressing. Umeboshi paste is made from umeboshi plums that are pickled by packing them in sea salt and shiso leaves for about 6 months. In Asian medicine, they are used to treat various maladies. They are believed to relieve hangovers, stomach distress, morning sickness, and fatigue. Since they are high in sodium, they may not be ideal for anyone with high blood pressure.

Cucumber Salad with Umeboshi Dressing

Ingredients
1 tablespoon umeboshi paste
1 tablespoon mirin
8-10 mint leaves, finely chopped
1 english cucumber, thinly sliced

Directions
1. Whisk together the umeboshi paste, mirin, and mint in a large bowl.
2. Toss the sliced cucumbers with the dressing until the cucumbers are well coated.
3. Enjoy!

Asian Red Cabbage Slaw with Mint!

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asian red cabbage slaw

After making the red cabbage and carrot slaw earlier in the week, I still had half a head of red cabbage and leftover mint in the fridge. I didn’t have a lot to work with and was too tired to head out to the supermarket, so this was the perfect recipe! Not until culinary school was I introduced to gomasio, which is a dry condiment made from toasted sesame seeds, sea salt, and seaweed. In Japanese cuisine, it is often sprinkled over plain rice. As part of a macrobiotic diet, it is used as the healthier alternative to ordinary salt. The slaw would be refreshing on fish tacos! The vinaigrette is very versatile and I could see it being delicious for a summer cucumber salad 🙂

½ head red cabbage, thinly sliced
¼ bunch mint, chiffonade
1 teaspoon gomasio or toasted sesame seeds (garnish)

Sesame Vinaigrette:
3 tablespoons rice vinegar
2 tablespoons soy sauce
2 tablespoons sesame oil
1 tablespoon honey

Instructions:
1. In a large bowl, whisk together vinaigrette ingredients.
2. Add cabbage and mint, making sure dressing is evenly distributed.
3. Sprinkle with gomasio or sesame seeds before serving. Enjoy!

Red Cabbage & Carrot Slaw!

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red cabbage and carrot slaw

One of my friends shared this recipe with me a couple of years ago and I’ve been making it ever since! Red cabbage is such a beautiful, vibrant purple, indicating its high concentration of antioxidants. It’s not only a good source of Vitamin C, but has 10 times more Vitamin A and twice as much iron as green cabbage. For this slaw, I prefer to use the mandolin over the food processor to get it thinner, allowing it to be more tender. The carrots are easily shredded by hand with a box grater or very quickly in the food processor, which is what I did today. Toasting the pumpkin seeds really gives them a greater depth of flavor and extra crunch, which is welcoming in this slaw. I choose to just sprinkle them on top, so that they won’t get soggy. This would be perfect to bring to a bbq or spring/summer potluck. Enjoy!

1/2 red cabbage, thinly sliced
4 carrots, peeled and grated
4 sprigs fresh mint, chiffonade*
2 tablespoons pumpkin seeds, toasted

Dressing:
¼ cup extra-virgin olive oil
1 lemon, zested and juiced
1/8 teaspoon cinnamon
1/8 teaspoon ground cumin
1 teaspoon honey
½ teaspoon salt

Directions:
1. In a large bowl, whisk dressing ingredients together.
2. Add cabbage and carrots to bowl and toss, ensuring dressing is evenly distributed.
3. Add mint and gently toss again
4. Sprinkle toasted pumpkin seeds on top and extra mint, if desired, for garnish.

*chiffonade is just a fancy way of saying to cut into thin strips or ribbons. Pick the mint leaves off the sprigs, lay them on top of each other (10 at a time), roll lengthwise, and slice into thin strips.

Mustard-Roasted Cauliflower!

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mustard-roasted cauliflower

The roasted cauliflower absorbs the mustardy vinaigrette, hot from the oven. It’s a warming and healthful dish, as we seem to be caught in between winter and spring these days. Cauliflower, like other cruciferous veggies, is associated with a lower risk of some cancers. It is only second to broccoli in its level of glucosinolates, which activate the body’s detoxification system. Now is the perfect time to detox through clean eating in order to be beach-ready! 🙂

1 large head of cauliflower, cut into medium-sized florets
1 red onion, small dice
2 tablespoons olive oil, divided
1 tablespoon Dijon mustard
1 teaspoon stone ground mustard
1 tablespoon red wine vinegar
Sea salt
Black pepper

1. Preheat the oven to 425° F.
2. For the vinaigrette: Whisk together the Dijon mustard, stone ground mustard, and red wine vinegar.
3. Spread the cauliflower and red onion out evenly on a large baking sheet. Toss with 1 tablespoon of olive oil and season with salt and pepper. Roast the cauliflower for 25 to 30 minutes, stirring and rotating the pan halfway, until lightly browned and tender.
4. Whisk the remaining tablespoon of olive oil into the vinaigrette and toss with the cauliflower as soon as it comes out of the oven. (It’s important to dress the cauliflower while it is still warm.) Season with additional salt and pepper, if necessary. Serve immediately.

Adapted from the Food52 recipe

Pickled Ginger!

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pickled ginger

This morning, my friend and I went out for a long run, as she’s training for a marathon next month. In using ginger as an anti-inflammatory, I made some ginger tea by simmering several slices with water. I decided to pickle the leftover ginger, as I hate to let ginger shrivel away in my refrigerator. Besides, I love the bite of pickled ginger! In Ayurveda, it is also believed to stimulate circulation, aid digestion, and also enhance the absorption of nutrients. There seem to be endless benefits in consuming ginger, including treating nausea and migraines, as well as strengthening the immune system. Hope you’ll enjoy this recipe!

4-inch piece of ginger
½ cup rice vinegar
2 tablespoons sugar
1 teaspoon sea salt
1/8 teaspoon anise seed
1/8 teaspoon fennel seed
2 dried chiles de arbol
1. Peel and thinly slice a 4-inch piece of ginger (easily done on a mandolin); put in a pint size mason jar.
2. Bring rice vinegar and ½ cup of water, sugar, salt, anise seed, fennel seed, and dried chiles to a simmer in a saucepan; cook 5 minutes.
3. Pour over the ginger and let cool slightly. Cover and refrigerate overnight or up to 2 weeks.

Purple Asparagus Salad!

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asparagus salad

Asparagus is a sign of spring to me, so when I saw purple asparagus at the coop, I had to have it! I love my purple veggies (carrots, cauliflower, broccoli, kale..). Asparagus is a rich source of folates, B vitamins, antioxidants, and vitamin K. This recipe is so easy and doesn’t require any cooking. The simplicity allows the star ingredient to really shine and the asparagus ribbons are beautiful.

2 tablespoons avocado oil or olive oil
2 tablespoons lemon juice
1 teaspoon dijon mustard
pinch of salt
1 bunch purple asparagus, trimmed

1. Whisk together the first 4 ingredients in a large bowl.
2. Cut off asparagus tips and halve lengthwise. Then use the peeler to shave the rest of the asparagus spear into thin strips.
3. Add asparagus to dressing and toss well, making sure each piece is lightly coated.

Minted Pea Puree!

Jennifer 1 Comment

minted pea puree

Although the weather outside doesn’t speak spring (at least in nyc), you can bring the taste of it indoors with this refreshing minted pea puree! Peas are low in fat and a half cup has as much protein as a tablespoon of peanut butter. They are also a good source of calcium and Vitamin A. This puree would be a nice base for seared sea scallops, an alternative to hummus for dipping veggies, or a spring hors d’oeuvre served on toasted baguette with toasted pine nuts.

Minted Pea Puree

1 cup frozen sweet peas
1 cup veggie stock
1 shallot, minced
6-8 fresh mint leaves
1 tsp butter or olive oil
sea salt
pepper

1. Rinse peas in a colander
2. Sweat shallot in butter or oil, until translucent (do not brown) on low heat.
3. Add peas and veggie stock, just enough to cover peas.
4. Add salt and pepper
5. Bring to a simmer and drain peas, reserving the liquid.
6. Add peas to blender with mint leaves and half of cooking liquid. Blend and add more cooking liquid for a thinner consistency.