How to cook greens 1

Swiss chard in my garden

Hello all. We are in the middle of summer planting here, and I am looking at my fabulous Swiss chard plants from last year which are still going strong. This green is so easy to grow, looks great in the garden, and produces all year long here in Southern California. Even if you live in a cold place, you’ll get good greens all through the late Spring, Summer and Fall. The tops of beets are also delicious on their own, and of course spinach is always a winner. These tender greens can be eaten raw in a salad, let them sit in the dressing for a little bit to slightly wilt, or you can cook them like this:

Ingredients to serve 2 people:

1 generous Tbs. Olive oil

1 clove of garlic, smashed and peeled

1 pound tender greens, such as spinach, Swiss chard, beet greens and escarole; thick stems removed (if you are using chard, dice the stems and saute them in the oil before adding the greens – they are delightfully crunchy and beautifully hued)

Juice from ½ a lemon

Salt and pepper

  1. Heat oil in a large, deep skillet over medium heat
  2. Add garlic, and let it get just golden
  3. Remove garlic clove with a slotted spoon or tongs, discard
  4. Add greens to skillet, toss with tongs to coat with the oil
  5. Saute greens until wilted, when done take off the heat and add lemon juice
  6. Salt and pepper to taste

 

My favorite additions:

  1. About ¼ tsp red pepper flakes, added to the oil with the garlic (leave them in)
  2. A chopped shallot or small onion, added after you remove the garlic, let it get translucent then add greens
  3. A slice of chopped bacon or pancetta, brown in the oil before adding the garlic

You can also add anything chopped tomatoes, garbanzo or cannellini beans, olives or a tapenade, or chopped nuts.

Cooked greens are delicious on their own, and add body and flavor to soups, stews, whole grains and egg dishes. They are full of vitamins (Bs, C, E, K, folic acid, carotenes) and minerals including iron, potassium and calcium. Not to mention fiber and antioxidants. In fact, they are some of the most potent cancer fighters in the grocery store. All for about 40 calories a cup (cooked).

I can’t go more than a few days without some good dark, leafy greens – you’ll start to love them soon too. Nothing like food that loves you back!

Click here for a pdf printable version of this recipe.

 

 

Build your foundation

Happy New Year everyone! My wish for you is a year full of hope, joy and good health.

We spend a lot of time at the office discussing different diet theories, such as whether broccoli is healthier raw or cooked, or if fermented soy is really better for us than unfermented. And it occurred to me that these discussions are sometimes a little silly (that may have occurred to you in the last minute as well) since most people I see just want a healthy diet that they don’t have to obsess over.

So to help everyone get to that good place, where your diet is basically sound and all you need is a tweak here and there to achieve your best health, I offer you the Nutrition Foundation.

Ten weeks, ten habits, to build a healthy foundation for yourself – and your family if they are willing to take this little journey with you. These are my nutrition basics, the things that truly make a difference for me and my clients.

The Nutrition Foundation is free. My little gift to you. Just sign up in the fancy box to the right and it will be delivered right into your inbox automatically. If you develop these habits, you will feel better, look better, and be the envy of all your friends and family.

If you already have these habits firmly entrenched into your life, you will get a huge jolt of pleasure and boost your self esteem each week when you get my email. And all for free.

It’s a little like working with me one-on-one. It is easy changes that you can accomplish with minimal effort. Good nutrition does not have to be complicated or time-consuming.

When you rock your kitchen, you rock your world.

Finding a rhythm

I have been trying to increase my workouts, post more to this blog and make worksheets available for all of you, and getting frustrated because I just couldn’t get it all in during the day. Usually adding a new task to an established routine is a good way to get it done without too much thought, but it just wasn’t working. Ugh. Too much hard to get the good.

While talking about this to my man friend, he pointed out to me, plain as day, that I needed to get into my rhythm. Duh. And as irritating as this obvious advice was, it was more irritating because I knew it but wasn’t getting it. And irritating because he was right. Then bing! I was using the wrong word, wrong image. A rhythm is much better than a routine.

Rhythm is fun, musical, get-your-groove-on moving forward. A routine is steady, boring, old. Now if you are one of those people who LOVE a routine, who find it quick and easy and love the sameness of getting things done: Go For It. You are stronger than I.

But if you are like me, and the thought of a routine makes you feel tired, then maybe finding a rhythm will make you move. And the best way to get your groove on? Find your soundtrack. My Mom used to play Neil Diamond’s Hot August Night (on reel-to-reel no less) every Saturday when we cleaned the house. To this day I can not listen to Sweet Caroline without having the urge to pick up a dust rag and get going.

You can do the same thing when you just can’t get motivated to clean and prep your vegetables when you get home from the grocery store. Put on whatever floats your boat, and make it a habit. Then when you hear your soundtrack, you just naturally get going. Lately the soundtracks to Mama Mia and Glee’s Madonna episode have helped me prep many a salad, and even get out the door for a good walk.

The neural pathways in our brain linking an activity with pleasure become stronger, faster, when they are associated with music. Just like memories are often triggered by hearing a song on the radio. Activities can become automatic and easy when we hear the right tunes.

Cooking a quick meal can be fun with the right music, and so can anything else you need to do but are resisting. I think activating the part of our brain that processes music quiets the part of our brain that tries to talk us out of new habits. We can only process so much at one time, and the music is much more fun.

So now that I have my soundtrack, those changes I’ve been wanting to make are actually happening, and I am on my way to finding my rhythm.

Leave a comment and let us know: What’s your soundtrack for the summer? We can all use a little inspiration.

Magic Bean Soup

Well, I’ve promised recipes that are easy, healthy and especially delicious, and will bring you at least one each week. So this week I am writing about my love for this bean soup. Now, there are a lot of bean soups I like, but this is the one I crave most often. It starts with a base soup, which makes enough for at least two meals, and you can add different things to make each meal its own. That is what makes this soup magical. I SO love having some of this soup in the freezer.

I have adapted this recipe from Lidia Bastianich’s fabulous cookbook, Lidia’s Family Table.

You start with a pound of dried cannellini beans. I order the ones from Rancho Gordo since they are the most delicious I’ve found ( I buy a bunch of beans from them at one time since the shipping is the same and the beans last a while in the pantry). You can also use white kidney beans or nave beans if that’s all you can find – they will taste fine but the texture will not be as creamy.

Soak the beans overnight: check the beans for any stray stones, put in a deep bowl with enough cold water to cover by at least an inch. Add two tablespoons of salt to the water and swish it around to dissolve.

To cook the soup: drain the beans, add to a big, heavy pot (a stockpot type) with about 4 quarts of water. Drop in two bay leaves, a few sprigs of thyme, and a tablespoon of olive oil. Bring the beans to a boil and simmer for an hour with the lid just a little ajar. Stir every now and then to keep the beans from sticking to the bottom.

At this point the soup won’t look very good, but don’t despair. Now add 2 teaspoons of salt, some pepper, and a piece or two of parmesan cheese rind. I keep the rinds in the freezer just for making soup and long-simmered sauces – just wash them off and they go right in the pot, completely edible and delicious. If you don’t have any rinds handy, the soup will still be delicious. Just add more parmesan when serving. Continue to simmer with the lid off, until the beans are creamy and the soup is the texture you like.

When the soup is almost there, make the soffrito. Pour about 1/4 cup olive oil into a skillet over medium-high heat, add six cloves of chopped garlic and 1/2 tsp. of red pepper flakes (this amount will not make it spicy, just tasty – adjust to your taste). When the garlic is sizzling and fragrant, add a ladle full of the soup broth and let them bubble together in the skillet for a minute or two, then add it all to the soup. The starch from the beans will help emulsify the flavored oil throughout the soup. Let it simmer for a few minutes, then remove the bay leaves and thyme stems.

Now the base is done! At this point I ladle half of the soup into a bowl to cool and then put it in the freezer to save for another day. There are many ways to complete this soup. My favorite is with zuccini, shrimp and spinach. I chop up about 3 zuchinis and simmer with the soup for about 20 minutes, until tender. Then I add two handfulls of baby spinach leaves per person and let that wilt into the soup. At this point turn off the heat, add 1/2 pound of small shrimp (or shrimp cut into bite-size pieces) and let the heat from the soup cook the shrimp. Top with grated parmesan and a little more olive oil, and you have a satisfying meal.

This soup is so good – filling and comforting it just feeds the soul. Some toasted ciabatta bread is great alongside.

Other finishes could be leftover roasted vegetables such as red peppers, onions, eggplant – just add them instead of the zuchini and shrimp and simmer together for a few minutes to warm the vegetables through. You could add some delicious Spring vegetables such as asparagus, peas, and baby carrots. Cook them with the soffrito and then simmer in the soup until tender. Oh, and you can finish with some crispy proscuitto or bacon if you like.

Your imagination is the only limit to this fabulous soup. In fact, I think I’ll put some beans on to soak tonight….

Lazy Sauce

I found this “recipe” years ago in an issue of O magazine, and have been using it with wild abandon ever since. The recipe is basically to use the yolk from a poached or fried egg, along with some flavorings from the dish you are saucing, as the sauce. Here’s an example of how it goes:

Take fresh asparagus, (the first joy of Spring), and pan roast it. You do this essentially by putting some olive oil (1-2 Tbs. depending on the amount of asparagus) in a pan over medium-high heat; add the asparagus, some salt and a little water (2 Tbs.); cover and steam for a few minutes, until the asparagus is almost cooked. Then remove the cover, let the water evaporate as it simmers, and the asparagus will start to brown on the bottom. This is perfect.

Now, take that asparagus and put it on your plate and slip an egg into the hot pan to cook. While the egg cooks grate some parmesan cheese over the asparagus. Now place the cooked egg on top of the asparagus on your plate (or bowl), salt and pepper it all, and grate a little more parm over the egg.

Once you break the yolk and dig into this deliciousness, the egg yolk, olive oil and parmesan cheese combine to make a “lazy” hollandaise sauce. This is a great dinner when you are eating alone, and you can add one of the delicious parmesan crisps (available in the crouton section of the market) or a slice of crusty bread for some crunch. The egg and parmesan give you protein, you have your green veggie, and a little starch for satisfaction.

This sauce also works over pasta, just add the egg over your cooked, hot pasta; grate some parmesan cheese over the top, add salt and course-ground pepper and you have a lazy carbonara. Keep the pasta a little wet from its cooking water, and the starch from that will help make it more of a sauce. (I just use tongs to take the pasta out of the water and into the bowl, without draining the pasta first.) If you are feeling flush, or have a little wiggle room in your jeans, then cook the egg in butter, pour the browned butter on top with the egg, and send this into nearly sublime territory.

You can also combine veggies, such as broccoli or baby spinach, roasted or steamed or grilled, with some leftover pasta, add the egg on top, the parmesan, and have a quick meal that tastes way more complicated than it is. Whether you poach or fry the egg is up to you – I think frying is much easier since the pan is already hot and coated with olive oil. You can change up the cheese if you like – a little feta is also good – and add anything that strikes your fancy. Simple and delicious, this lazy sauce feeds body and soul.

I’d love to hear what you think about this, and any other “lazy” cooking techniques you have.

Peace comes from a clean kitchen counter

The phrase mise en place is French for “everything in its place” – loosely translated, since I don’t speak French. When I look at my kitchen and see a clean counter, free of school papers, old recipes, serving plates that need to be put away in the top cupboard, etc., I am eager to cook.

When I to into my kitchen and a different kind of counter greets me, I feel too tired to even make the attempt. And I love to cook. If you don’t, I can’t even imagine how you would motivate yourself to get started. It is just depressing to think about cleaning up the kitchen before even starting to cook, then cleaning it up again.

Which is why I was thinking of mise en place. At the end of the day, when I clean my kitchen and put everything in its place, I feel a sense of peace and calm. I am in control of my little world and all is well. If you are thinking that my world must be really small, then you are right. But I am happy here and the food is good.

So now I am off to finish what I should have done last night, and get my kitchen in order. So when dinner time rolls around, what I can whip up in my darling little world seems much more appealing than delivery pizza.

How does a clean kitchen make you feel?

Yes, I know that mise in place usually refers to measuring all of the ingredients and putting them in little bowls before starting a recipe. But since I never actually do that, and I like the phrase, I use it my way. Like I said, loosely translated. ;)

Granola

Yes, I am crazy enough to make my own granola. Which is actually very easy. If you can measure ingredients and turn on the stove, you also can have your ideal, perfect granola just the way you like it.

This version is adapted from a recipe by David Lebovitz, and makes a lot of granola. It is hearty enough that 1/2 cup, with some blueberries, will keep you full all morning. The recipe makes a lot, and lasts for a few weeks in an airtight container in the pantry.

Pumpkin Granola

5 cups old fashioned rolled oats

2 cups chopped raw nuts, such as almonds, walnuts, pecans – I use a mixture

1 cup sunflower seeds

3/4 cup raw pumpkin seeds – also called pepitas

1/2 cup packed light brown sugar

2 generous teaspoons ground cinnamon

1 tsp ground cloves

1 tsp kosher salt

3/4 – 1 cup pumpkin puree or sweet potato puree (not pie filling)

1/3 cup maple syrup

1 Tbs honey

2 Tbs. canola oil

Preheat oven to 300 F

  1. In a small saucepan heat the pumpkin, maple syrup, honey and oil until warm and loose enough to pour.
  2. In a large bowl, mix oats, nuts, seeds, brown sugar, spices and salt
  3. Add pumpkin-syrup mixture and mix thoroughly.
  4. Spread the granola onto two large jelly-roll pans, or three smaller ones, lined with parchment paper if you have it.
  5. Bake until a deep golden brown, about 45 minutes, stirring every 15 minutes so the outsides don’t burn before the middle is done.
  6. Let cool completely in pans, then put into an airtight container.

Enjoy! I wait to add fruit as I eat the granola, since I like fresh berries if I can find good ones. Also, I don’t want dried fruit when I add granola to yogurt.