Scones...

...because it's the holidays! I know, I know--scones are not typically healthy, as they are made with heavy cream or butter or both. I used half and half to cut out some of the saturated fat, and the recipe did not call for butter, so I hoped that made up for the fact that I was indulging.

The reason: a holiday party at work for me and the other dietitians. I wanted to stray from my comfort zone and--gulp--bake. And I have to tell you, I quite enjoyed the endeavour. My apartment was filled with the aroma of chives and cheese, and I feel proud of such an accomplishment. Although now my winter coat and comforter smell like food, and likely will for a while.

Naturally, since I don't usually bake, I was not about to create an original scone recipe. I don't think I have the talent for that...yet. For my first scone experience, I used the recipe below:

http://www.epicurious.com/recipes/food/views/Cheddar-Chive-Scones-103680

And here's how they turned out:



The scones were tender and chewy, and were of course best straight from the oven. They were perfectly salty, and the sharpess of the cheddar cheese melded well with the mild sweetness of the chives. This is definitely a recipe I will use again to impress both myself and others, and I have a feeling I won't be able to wait till next year's Christmas party to make them again.

What is Juice?!

Well, I'm certainly hoping that you know the answer to that question. It is, however, simply rhetorical, and refers to comedian Dave Chappelle's skit on juice versus drink. He states that white people love juice, and that black people have no idea what juice is, and they prefer drink--a beverage devoid of all nutrients and colored to a hue that resembles its counterpart.

If you are at all offended by improper language and Chappelle's humor, don't bother watching the below clip. But I just happen to think this is hilarious:

http://www.youtube.com/watch?v=zlznhc1C0Vk

Naturally, I would rather you choose juice over drink, regardless of your race or upbringing. And if you are having juice, make it 100% fruit juice. Believe me, it won't be hard to find--food manufacturers are always proud to emblazon such statements on the label. Also, be aware of how much you are drinking; juice often contains as much sugar as other sweetened beverages, such as iced tea, lemonade, and soda. However, juice is a better option as it contains the nutrients naturally found in the fruit it was made from.

Sausage Risotto

I absolutely love holiday decorations, wreaths, Christmas trees, and lights inside and outside of a home. Unfortunately, I am terribly lazy and have not decorated my own place for the holidays for the past two years. Instead of hanging garland on my (non-existant) mantle, I decided to make a colorful dinner using red and green to celebrate Christmas and get me in the holiday mood.

Small dice onions, zucchini, red pepper and saute in olive oil in a pot or pan with deep sides until the vegetables are soft, but not brown. Once they are cooked through, add minced garlic and cook briefly. Season with freshly ground black pepper, salt, red pepper flakes, and oregano. Sprinkle in arborio rice, stir and let the rice toast for about one minute. Add a small amount of chicken broth or stock, stir, and allow the liquid to evaporate. Repeat this process until the rice does not absorb any more liquid, keeping in mind you want the rice to be al dente--tender on the outside, with a slight bite on the inside.

While the risotto is cooking, slice chicken sausage first horizontally, and then vertically to make bite size pieces. Cook on high heat in a pan until charred.

Spoon the risotto into a bowl, and top with the chicken sausage (I used Trader Joe's roasted garlic chicken sausage). Sprinkle with grated parmigiano reggiano cheese, if desired.

Okay, so it may not be enough to make up for the lack of a Christmas tree. But I cannot even begin to explain how warm and fuzzy this dish made me feel! Enjoy.

Fennel and Tomato Soup

I am completely engaged by Anthony Bourdain's Les Halles Cookbook, and not only because it is the book he autographed (!). The writing makes me want to start my own restaurant, and the recipes are intriguing and...mostly foreign to me. I am by no means a French cook--in fact, I cannot think of one French thing I've made, perhaps excluding a roux. Actually, what I think I'm trying to say is that this book scares me, but in a very very good way. So, it is only natural that the first recipe I chose to prepare was the one with the least ingredients and instructions.

Ingredients

4 tbsp extra-virgin olive oil

2 fennel bulbs, cored and thinly sliced

1 small onion, finely chopped

1 small potato, cut into 1/4-inch cubes

1 8-ounce can plum tomatoes

6 cups light chicken stock or broth

salt and freshly ground black pepper

Equipment

large pot

wooden spoon

blender

Method

In the large pot, heat the oil over medium-high heat and add the fennel, onion, and potato. Reduce the heat to medium low and let the vegetables sweat for 10 minutes, taking care to not let them brown. Add the tomatoes and cook for 10 minutes more. Stir in the chicken stock; bring the mixture to a boil. Reduce to a simmer and cook for 1 hour.

Remove the pot from the heat and let the soup cool for a few minutes. Transfer the mix to the blender and, working in batches to avoid accidents, puree until smooth. Return to the pot, bring to a boil, lower to a simmer, and season with salt and pepper.

I was initially skeptical about using the potato; it just didn't seem to "go". But when pureed, it added a slight creamy consistency and viscosity that added a lovely component to the soup. The slow cooking allowed all the flavors to blend and become one, which made the process completely worth the time. And, this is one of the healthiest dishes in the cookbook! Definitely making this one again, very soon...

P.S. My soup appears slightly chunky because, well--it is. I don't own a blender, so I used my mini food chopper. It worked just fine, but since I had to work in a few batches, and I was ravenous, I hastily and sloppily pureed the soup. It should be smooth.

Roasted Brussels Sprouts: A Love Affair

A few years ago, when I was attending NYU, my dad visited the city and wanted to take me out to dinner. After searching for nice places to eat, we decided on Alta, a restaurant in the West Village that serves small plates. Its entrance is easily missed, as evidenced by our walking up and down the block trying to find a sign, a glimmer of hope. We sipped on fancy cocktails and sampled a few dishes. The one that surprisingly stood out most was the crispy brussels sprouts. The sprouts were fancily accompanied with apples, creme fraiche, and pistachios...

While my version is much simpler, it is easy to prepare and just as delicious as Alta's, without all the fancy accompaniments. All you do is half the brussels sprouts and toss with olive oil, salt, and freshly ground black pepper. Roast them in a 425-degree oven for 35-40, or until the outside layers are crispy and dark brown.

http://www.altarestaurant.com/?q=munchies

Apricot-glazed Chicken

I am thoroughly obsessed with sweet-and-savory dishes, and this is a great example of this style of cooking. It is important to achieve a harmonious balance; the sweetness should not be overpowering, but instead should enhance the earthiness of the meal. Experiment with the ingredients, adding a little of each at a time, until you feel the flavors compliment one another.

For the glaze, coat and massage (yes, massage) the chicken with apricot jelly, soy sauce, balsamic vinegar, toasted sesame seed oil, red pepper flakes, and minced garlic. Allow to marinate for at least 20 minutes, and then place into a 400-degree oven for about 35-40 minutes. Feel free to baste the chicken with the juices halfway through the cooking process.

While the chicken is cooking, toast sliced garlic with a little canola oil in a pan; the garlic should be golden brown--anything darker and it will taste bitter. Peel the bok choy into individual stems and add to the pan along with sliced mushrooms. Add red pepper flakes and let everything hang out and soften; I ended up adding a bit of water and covering with aluminum foil to steam the vegetables. Once the bok choy is tender, turn off the heat and drizzle with soy sauce and a very small amount of toasted sesame seed oil (the stuff is potent, so just a little will suffice).

Here is the bok choy getting a little heat:

The simple ingredients took on an exotic flavor once everything came together...

...and the marinade was so delicious, I wanted to drink it with a spoon...and I did...

Lettuce Talk Beer...Bread

I was first introduced to this stuff when one of my best friend's mom gave it to me for Christmas. Well, she gave me the dry ingredients, filled in a big beer bottle which came with a church key (bottle opener). All I had to do was dump out the ingredients, add a bottle of beer, and bake, and it was fantastic. (I attributed most of its goodness to the fact that my hands and brain had little to do with its preparation.)

About a week ago, nearly a year after my first encounter with this bread, I had a conversation with an eccentric Trader Joe's cashier who raved about her homemade beer bread, and how simple it is to make from scratch. I am not a particularly good baker, nor do I particularly enjoy baking, but I figured that I would try it on my own, without the aid and convenience of the gift I had received last year.

I proudly followed the recipe from the link below, but chose to forgo the optional glaze.
http://foodiefarmgirl.blogspot.com/2005/11/beer-bread-update-whole-wheat-version.html
I used a 12-ounce bottle of Palm, a Belgian ale, and used water to make up the remainder of the required liquid.

The result: a very crunchy outer layer that shelters a tender and moist interior. The beer flavor is present, but not overwhelming, which may be partly due to the fairly mild selection I used. Next time I think I'll use an Oktoberfest beer and add raisins. And the time after that I will use a darker beer and add herbs and perhaps some cheese, as the original author of this recipe suggests. I guess what I'm trying to say is that it is worth trying, and absolutely worth experimenting with, this recipe.

Roasted Vegetable Sandwich

There's really not much to say about this meal, except that it was one of the easiest things I've made, and I can't take credit for its conception. This sandwich and its close cousins finds its way onto many menus in cafes across the city. I shamelessly stole the idea and made it in my own apartment, paying a lot less than I would in my local gourmet sandwich shop.

Slice zucchini, eggplant, and red peppers. Toss with a little olive oil, balsamic vinegar, salt, and black pepper, and place in a 425-degree oven for about 35 minutes, or until tender.



Spoon the vegetables onto toasted chiabatta bread, dollop with goat cheese (I used garlic-herb), and you're good to go.



If you are serving more than one person, I recommend assembling the sandwich on one big hunk of bread and then slicing into individual portions.



You could easily expand on this sandwich by creating exotic condiments, adding more intriguing vegetables, or seasoning with various herbs and spices, but why? It defeats the purpose of this sandwich: to be healthy, tasty, and ridiculously easy.

We Meet Anthony Bourdain

Yes, that's right--we did!

I can be a bit of a storyteller, but I'm going to make this as quick and to-the-point as I possibly can so that I can get to the best part: the pictures.

The event: Anthony Bourdain gets interviewed by Frank Bruni, author and former restaurant critic for the New York Times. I buy the tickets from StubHub after they are sold out and pay too much for them, but I know it'll be worth it. I invite my mom and dad.

The pre-party: Mom and Dad come to Manhattan, we get drinks and appetizers (I'm now fully obsessed with fried pickle spears) and head to the TimesCenter Stage where we wait in line to be seated, while playing Eye Spy. We drink (complimentary!) wine.

The main event: Anthony is just how he appears on camera, both regarding looks and attitude. I feel like squealing with delight the entire time. The intimate venue made it seem as though we were all hanging out in a very large living room, listening to one great storyteller.

The immediate aftermath: I buy one of his books (for reasons unknown, none of us brought any of his books that we already own), wait in line, shake his hand, feel like an idiot because I'm trying to talk but it's just nonsense, have him sign the book and tell him that the autograph "better be good because it's going to be a tattoo."

The after-party: More (complimentary!) wine, then a big dinner and more drinks, and lots of good conversation with two amazing people. Well worth every moment of anticipation and penny paid for the tickets. One of the best nights of my life, and I'm so happy to have shared it with my parents, who appreciate and adore him as much as I do!

The pictures:

Frank Bruni, left, Anthony Bourdain, right


Mr. Bourdain!

Here I am, with my mom behind me, pointing at my dad, the temporary paparazzo

!!!!!!YAY!!!!!!

Marinara and Meatballs

A few weeks ago, knowing that the summer was coming to an end, I became obsessed with tomatoes. Winter tomatoes just make me mad. At my local greenmarket, a plethora of tomatoes were being offered. I sought out a four-pound bag of plum tomatoes for only $4 ($1 a pound! Amazing!) and headed home to make a slow-roasted marinara sauce.

I quartered the tomatoes and placed them in a dutch oven with a bunch of garlic cloves, a good glug of extra virgin olive oil, salt, and lots of freshly ground black pepper.

I stirred the sauce every once in a while and towards the end, added fresh torn basil. After hanging out in a 375-degree oven for about 1 1/2 hours, this is what it looked like:

I made beef meatballs using 96/4 ground beef. The first number refers to the percent of muscle, or lean meat; the second indicates the percent of fat. The higher the first number, the less fat in the meat. This is the leanest form of beef I have ever seen (available at Trader Joe's), and since I thought the deep flavor of beef would contrast nicely with the fresh roasted tomatoes, I opted for the red meat instead of ground turkey breast, which is what I typically use for meatballs.

Combine the ground meat with oregano, basil (you can use dried or fresh herbs), minced garlic, minced onion, salt, and pepper. Roll into any size you prefer, and saute in a small amount of oil until browned on the outside and cooked through.

Spoon the sauce over the pasta, add meatballs, sprinkle with parmigiano reggiano cheese, and you have yourself a great way to use up and enjoy all of those summer tomatoes!

Homemade Cheese Sauce

Remember how I mentioned that it is finally cold in Brooklyn? Well now, there's a wind advisory to boot. When thinking of what to make for dinner, all I could think of was: cheese, warm, cream, cozy. Just words. But they came together nicely to create a hearty dinner on a chilly night.

Cook up some turkey bacon until crispy. Make a cream sauce, which is the foundation for a cheese sauce: make a roux, add milk, season accordingly, and allow to thicken, stirring frequently (refer to the post on September 3, 2008: Mid-week Indulgence for details). Now add the cheese of your choice to the sauce; I used asiago for its tang and nutty flavor. Stir in frozen chopped spinach, and crumble in the turkey bacon. Now you have made a Spinach and Bacon Asiago Cheese Sauce! (I capitalized the letters to sneakily make it seem like an official recipe.)

Serve this over whole wheat pasta and you've got yourself a meal!

Brown Rice Pudding

There I was, hungry...at midnight. Craving something sweet; there was nothing.

Except...

Some left over brown rice that I had purchased from my local Chinese takeout place and used for a quick weeknight meal. And milk. And there's always sugar and cinnamon in the apartment.

An epiphone: I remember my mom telling me she has been trying to perfect a rice pudding recipe. I figured that there had to be a way to concoct a quick rice pudding that would fill the hole in my belly and satisfy my sweet teeth (I do believe that all my teeth--not just one--are sweet teeth).

A brief Google search brought me to this recipe: http://www.cooks.com/rec/view/0,1942,148165-254201,00.html

Everything starts in a pot without any heat. Once all the ingredients are mixed together, then turn the stove on. I didn't measure any of the ingredients--just flopped them into the pan and stopped adding when everything looked and smelled right. I used golden raisins because, well, I just think they taste better than the darker ones. Forget beating the egg white and folding it into the cooled rice; I skipped this step, ate it warm and it was creamy, sweet, and chewy. Yum.

Two New Things

I have two confessions: 1) If you have not yet noticed, I am not a big fan of following recipes. I believe that this is the art of cooking; to be able to tailor a list of ingredients to suite your taste. This is mainly why I don't bake; and 2) I have never made lentils. My mom would always tell me how easy it was, and how quickly they cook, but I was inexplicably intimidated by these little things.

When my mom gave me a recipe for red lentil soup, I was tackling two great feats: following a recipe, and preparing lentils. I do not understand what the big deal was! It was super easy, the simple ingredients warmed the air with foreign aromas, and the flavors blended together perfectly to create a hearty meal on a chilly night (yes, it is finally chilly over here in Brooklyn).

Red Lentil Soup

3 T olive oil
1 onion, finely chopped
4 garlic cloves, minced
3 T tomato paste
1 t ground cumin
¼ t salt, more to taste
¼ t black pepper
pinch ground cayenne pepper or chili powder
1 quart low-sodium chicken broth
1 ¼ cups water
1 cup red lentils
2 large carrots, peeled and finely diced
juice of ½ lemon, more to taste
cilantro, chopped (couple of teaspoons or to taste)

In a large pot, heat 3 T oil until shimmering. Add onion and garlic and sauté until golden, about 4 minutes.

Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, sauté for 2 minutes.

Add broth, water, lentils and carrots. Bring to a simmer, then partially cover pot and turn heat to low simmer. Cook until lentils are soft, about 30 minutes. Taste and add salt, if necessary.

Stir in lemon juice and cilantro. Drizzle with olive oil and dust lightly with chili powder if you’d like.

Makes about 4 servings.



Okay, okay, so I didn't follow it exactly. I only used half an onion because the one I had was enormous. I estimated the cumin measurement and eventually added more than the recipe originally called for. I also used ground ginger, which may not be used in a traditional Middle Eastern lentil soup, but I just love the way carrots taste with a little ginger. I eliminated the cilantro only because I did not feel like using it the rest of the week; just not in a cilantro mood. It was just delicious without it, but it would definitely lend a bright finishing note to the soup. I also added a little more red lentils, just because I was feeling a little daring. I don't have cayenne pepper or chili powder in the pantry (I keep asking myself why...), so I substituted with red pepper flakes. I drizzled in a tiny bit of olive oil, but I don't think it was necessary.



Besides these little changes, I think I did pretty well at trying to follow the recipe. But this is a lesson: you don't always have to stay within the guidelines. "Build on the shoulders of geniuses", as the saying goes, and create your own unique version of someone else's good idea.

Thank you, Mom, for this amazing recipe!

The Good Fork

Oh I really do wish that the title of this post was my own cute creation, but I cannot take credit for it. This is the name of a restaurant in Red Hook, Brooklyn. Once my co-worker and friend mentioned that it was featured on Throwdown with Bobby Flay on the Food Network (the dumplings being the focus of the show), I knew I had to try it. And I am so glad I did.

The decor is simple and the ceiling nautical, resembling the inside of a sailboat. The waitress was fine--not rude, but not overtly friendly--but the co-owner was delightful, which made up for the lackluster attitude. For appetizers, I sampled the pork and chive dumplings which were tender, juicy, and slightly crunchy from being pan-seared on one side, just how I like it. The fig salad had a lot of subtle and refreshing flavors that carried nicely on the palate. The entrees: seared sea scallops and bacon-wrapped pork tenderloin. The sweet scallops delightfully complimented the rich vegetable risotto beneath. The pork was perfectly salty and balanced well with the sour kale and pool of creamy polenta.

The entire menu is some sort of blend of nouveau American with a Korean twist. The Good Fork is moderately expensive, but definitely worth visiting for the once-in-a-while-treat-yourself-to-something-nice occasion.

Caprese Salad is Great, But...

...it could use a slight makeover. Wait--no, makeover may not be the word. The salad made of simply of tomatoes, fresh mozzarella. and basil is one of my favorites, especially drizzled with a little balsamic vinegar. I cannot claim that I had sought out the challenge of reinventing this salad. It happened accidentally.

This week I made a dinner that composed of many random things in my refrigerator that were either fresh from the farm stand or about to go bad. The dinner, sorry to say, did not go over very well with the tastebuds (hey--it happens), but something good did come out of it: I reinvented the caprese salad. Sorry, no pictures were taken, but trust me--this part of the meal was delicious.

Combine part-skim ricotta cheese, roughly chopped basil, minced garlic, lemon juice, salt, and freshly ground black pepper. Spoon the mixture on top of medium slices of tomatoes (I used green, yellow, and red) and there you have it.

I know, I know. A very short post. But this new take on a classic needed to be posted!

The White Meal

It seems that every once in a strange while, I accidentally prepare a meal that is completely white. I don't know how it happens, and I never deliberately plan on it, but somehow this colorless color monopolizes the plate. Tonight was the night when white decided to appear once again. But man, was it good.

Here it is: tilapia with tzatziki sauce and spanakopita. Now remember, this is a weeknight and also just so happens to be laundry night, so I wasn't about to slave over creating homemade spanakopita. I used a frozen kind I had on hand from Trader Joe's, a lovely mixture of spinach and feta cheese tucked neatly into a triangle of layered filo dough. This brand is healthier than others I've seen on the market. Pop them into an oven until crispy and golden brown.

While the spanakopita cooks, prepare the tzatziki sauce: combine Greek yogurt, finely diced cucumbers, minced garlic, lemon zest and juice, oregano (all I had was dried which worked just fine), salt, black pepper, and red pepper flakes. Typically this sauce calls for fresh oregano and mint, but my out-of-the-pantry version works very well. You can also stir in some feta cheese if you have it on hand.

Now cook the tilapia in a pan with a little olive oil over medium-high heat, about 3-4 minutes each side. Top the fish with the tzatziki sauce, and serve with the spanakopita.




I had not even the slightest intention of posting this meal on the blog (as you can tell by the partially eaten fish), but it was too good not to! It may look ghastly and unattractive, but it was delicious, healthy, and fast--definitely a perfect dinner to enjoy on laundry night. And speaking of laundry, I think my clothes are dry...that's it for tonight!

Les Halles

Now that you all recognize my "thing" for Anthony Bourdain, it is time I review the restaurant in which he once held the title Executive Chef.

Using only this blog as an indication, you may notice that I do not eat red meat often. It's not that I don't enjoy a juicy burger from time to time; it's just that I don't like to waste the calories on an okay hunk of meat. I'd rather choose leaner proteins and experiment with vegetarian options most of the time, and save up for a high-calorie, high-intensity beef dinner as a once-in-a-while treat. That being said, Les Halles is a no-frills brasserie that offers some of the best selections of beef I have ever had. This is the place to eat that steak with confidence, knowing that you ate light for a while to deserve such a delight.

My first time at Les Halles, I met up with two of my best friends since high school and fellow fans of Anthony Bourdain. We sampled many selections, including the classic onion soup. The crunchy, cheesy outer layer gave way to a silky, buttery masterpiece of mild, sweet onion broth. We also tried the escargots (snails), which were served individually swimming in their own little pool of garlic butter sauce. The sauce was strong but not overpowering, so you could savor the actual snail and enjoy its chewy texture. To finish we enjoyed an unfortunate and wonderful dessert of creme brulee and chocolate banana tart--unfortunate only because we left feeling like we needed to be wheelbarreled out of the restaurant.

The second experience I had here was with my parents, who are also huge Bourdain fans. I enjoyed the simple mesclun greens salad to start, which was surprisingly yummy despite the single ingredient. I was curious about the burger, which is priced at $21. Now, typically I wouldn't be happy spending my hard-earned money so frivilously on ground beef (well, actually, my parents ended up paying, but still). However, I figured, I'm in the mood for one and since it's $21, it has to be good! And it was. I asked for it medium-rare, and it came perfectly cooked with a pink middle. Served with crispy french fries and a black truffle red wine dipping sauce, I was in heart-attack heaven. And at the time, I really didn't mind. I cannot remember what my parents ordered, but I do remember they both got some type of steak with a dipping sauce and french fries. The steaks were tender and juicy, and their accompanied sauces paired nicely with the meat.

While Bourdain is long gone from Les Halles, eating here gives me a slight connection to the foods he enjoys. The food leaves me feeling satisfied, and slightly sad that it has to end. I am eagerly awaiting an excuse to pop in again.

http://www.leshalles.net/

Yonah Schimmel's Knish Bakery

Everyday while riding the NYU bus from campus to the dorms, I would peer out the window as we puttered by this archaic sign (archaic by New York standards) on Houston Street. For some reason, I knew I just had to head over to Yonah Schimmel for a knish. A few months later, on some television show I can't remember, Yonah made another appearance in my life, and it is at that moment my plans of venturing to this Lower East Side knishery were solidified: the yogurt has been made from the same starter culture for almost 100 years. No, no, this doesn't mean that it's just been hanging around for nearly a century. Each time they start a new batch, they use a small amount from the previous batch, and so on...and this started with the very first batch. (Don't ask me how the first batch started. You'll have to ask them for yourselves.)

Today was the day I finally experienced the Yonah Schimmel Knish, and what an experience it was. I ordered the homemade borscht (cold beet soup) and a mushroom knish. The soup was served in a cup, and I drank it down, barely using the spoon. The knish was plump and filled with dense mashed potatoes and mixed with a decent amount of earthy mushrooms, all surrounded by a thin covering of dough. Served with a little mustard, this was an absolute joy to eat. I didn't order the yogurt, but the borscht tasted as though there was some that snuck its way in.

By no means am I a knish connoisseur, but I imagine this one to be one of the greatest, in New York, at least.

Since the 100-year anniversary of Yonah Schimmel's Knish Bakery is just around the corner, I signed the guestbook, which pretty much sums up my experience:

The Great Butter Debate

"Can I eat butter?"
"I use margarine--that's good, right?"
"What do you mean, like, olive oil?"

These are questions I am asked almost daily by my patients at the hospital. And they are good questions, too. The world of fats is confusing; here's a roadmap to help you along.

Saturated fats should be consumed minimally, as they contribute to higher cholesterol levels--they raise the LDL cholesterol in our body. Elevated LDL cholesterol lines our arteries and is dangerous because it is a risk factor for cardiovascular disease. Saturated fats are found mainly in animal products like meat and dairy (milk and anything made from milk, including butter), but also in palm/palm kernel and coconut oils.

Trans fats are naturally found in animal products, but are also high in fried and baked goods, as well as some margarines. Trans fats should be avoided because they raise LDL cholesterol and lower HDL cholesterol, which is known as good cholesterol. When buying processed foods or margarine, read the ingredient list: if it includes partially-hydrogenated oils of any kind, that means it contains trans fats, despite what the actual nutrition label says.

Monounsaturated fats are the healthier fats. They help lower LDL cholesterol when you substitute these fats for the unhealthy saturated fats. The foods containing this beneficial fat are oils--including canola, olive, and peanut--as well as nuts, seeds, and avocados.

Polyunsaturated fats include two main types: omega-3s and omega-6s. Both are essential fatty acids, which simply means that our bodies cannot produce them and we must include them in our diet to avoid deficiency. Most Americans consume too many omega-6s, and too little omega-3s, which may contribute to inflammation in our bodies and throw off the ratio we need to achieve for good health. Omega-6s are found in vegetable oils, such as safflower, corn, sunflower, and soybean, and omega-3s are found in flaxseeds, walnuts, salmon, halibut, and tuna. Try to decrease the foods that are rich in omega-6s, and increase those high in omega-3s, to achieve a better balance between the two.

Worst Case Scenario: Wedding Gastronomy

My best friend Robin's sister's wedding was yesterday, and it was an absolute joy to share such a special day with many many amazing people, including my best friends since high school. I thought the following information would make for a decent post on the old blog.

Use the following tips to stay (as) healthy (as possible) during the celebration:

1. Remember that alcohol has calories--even more than carbohydrates and protein per gram. Stick with drinks that have little to no sweet additions (juice, soda, sugar, etc.). I won't tell you not to drink, or how much to drink, because an open bar is a rarity. Use your best judgment, and know your limits.

2. Choose as many healthy options as possible during cocktail hour. Load up on vegetables and fruits, make only one round to the buffet, and use only one plate. Remember, it's just an hour, and more food will follow.

3. Avoid the bread basket and butter on the table. Your dinner will be a decent size, and will probably be more delicious than both, so try to curb your appetite until your entree arrives.

4. Eat only what tastes good. If the main entree is not as good as expected, stick with the sides. There's no sense in forcing something down for the sake of cleaning the plate. With that being said, if it tastes good, eat it--that's why you did so well watching what you ate during cocktail hour! Now you can relax and enjoy your meal without worry.

5. Split dessert. There may be more than one type of dessert that you will want to sample, so remember to try sharing to save the extra calories, while still allowing for indulgence.

6. DANCE! And not just during the slow songs! Do it by yourself, with a partner, or among a large group. Not only will it burn calories, the interaction will bring you closer to your friends, family, and other guests, and not to mention create hilarious stories for the next day.

Anthony Bourdain at FNCE 2010

For those of you that may not already know, I have an extreme respect for this man. Anthony Bourdain tells it how it is (or how he believes it to be), voices his opinions unabashedly, and simply loves food. Though not, wait--make that, definitely not, a person to serve as a spokesperson for healthy eating, he is a role model for writers, travelers, and people who just enjoy good food.

Naturally, when I found out that Bourdain will be next year's speaker for the closing session at the American Dietetic Association's Food and Nutrition Conference and Expo, I resolved to travel to Boston to see him in person. Perhaps I'll meet him? Take a photo? Get an autograph? Invite him to dinner? Whatever happens, the updates will be posted immediately!

Till then, I'll continue to watch his show, read his books, and anticipate his arrival...

http://anthony-bourdain-blog.travelchannel.com/

Barbeque Chicken Sandwich

Whenever there is extra turkey bacon in the apartment, I always seem to gravitate toward making these sweet, smokey, juicy sandwiches. And that is exactly what happened tonight.

Cook the turkey bacon in a pan until crispy, and set then aside. Saute chicken breasts in the pan same pan, about seven minutes each side. When they are almost finished cooking through, top with one slice of cheese and bacon.

Place the chicken breast on a whole wheat bun and top with your choice of barbeque sauce. I served this with a simple salad of mixed greens, baby roma tomatoes, and sliced cucumbers, drizzled with clementine dressing*.

*I had a few clementines that I failed to eat in time, and they were beginning to lose their appeal. I squeezed the juice out of the little oranges and combined with extra virgin olive oil, a splash of vinegar (apple cider is all I have on hand for now), salt, and black pepper. You can juice any orange you have around, or just use store-bought orange juice. Either way, the dressing compliments the barbeque sauce nicely.

"Hot Pockets..."

His delivery may be obnoxious at times, but nearly all of Jim Gaffigan's material in "Beyond the Pale" is about food, and it is hil-arious. This is just one of the many clips that makes me laugh out loud each time. Here he touches on the marketing of frozen foods, specifically Hot Pockets, and how terrible he feels after eating one.

http://www.youtube.com/watch?v=J9c9lAfXQHs

Chelsea Market

It's a place I've always been curious about, mainly for the reason that I might spot a Food Network star while strolling around. The Chelsea Market houses many food shops and places to dine, but more importantly, is home to the Food Network offices and studios! Definitely didn't get to meet Alton Brown...today, at least. But it was worth checking out, if not solely to admire the building's architecture, which I think I enjoyed more than the actual food shops. (I wasn't exactly hungry at the time--which is a shame, especially since about one hour later, I was starving and ate a banana and Baybel cheese from a bodega. Would rather have enjoyed snacking on something in the Market.)

Fatty Crab

One of my all-time favorite places to dine in New York City. And maybe, just maybe, after reading this, you will be motivated to get away from the computer and check it out for yourself.

Fatty Crab is a small restaurant located in the West Village of Manhattan. For me, it's a little difficult and slightly confusing to get to, which may be part of the reason I love going there. The staff is helpful, the atmosphere laid-back. The music does not fit the decor, but somehow it works. Your waiter/waitress will ask if you've dined there before, and no matter what you're answer, he/she will tell you that the food is meant to be shared, and everything comes out at different times. This is their polite way of saying, "We basically do what we want here, and you'll pretty much have to deal with it."

Whatever you order, you will surely be pleased. Drawn heavily from Malaysian inspiration, each dish is bursting with bold and exotic flavors that balance well on the tongue. The green mango snack appears simple, but has a serious addictive flavor. The watermelon pickle and crispy pork is a sensational salad that is sweet, salty, and texturally complex. The lo si fun is an entree that I get almost every time, and it is consistently one of the best things on the menu. The broth is a rich, sweet thing that I could--and do--drink on its own. The coconut poached bass is delightfully creamy yet not overpowering. The only dish I have not absolutley loved is the nasi lemak; it's menu description made it seem delicious, but tasted somewhat how I'd imagine dog food to taste. Despite this one complaint, I am still in love with this place.

I've enjoyed much more from Fatty Crab, and the praise could go on, but I should stop because I've already had dinner and I am starting to salivate.

The last time my boyfriend and I ate there, as we were paying the bill, the waiter came by and said, "I'll be right back with some shots." I thought I had misheard him, and even looked to the couple next to me who assured me that he said, "I'll be right back with some shots." We waited, curiously, and indeed he came back. With shots. As he placed them in front of us, he said, "Shots for familiar faces!" We felt like mini-celebrities, and his small gesture made the evening that more special. I will continue to go there, again and again and again...

http://www.fattycrab.com/

Me Versus the Shish

It's just something I never think to prepare at home, and something I never order when I am out to eat. When my boyfriend suggested we make shish kabobs for dinner, I figured, well, I don't have any better ideas...

We picked up lamb tips from Trader Joe's that were already marinated in a simple seasoning blend. Skewered them with onions, zucchini, and a variety of bell peppers and cooked them in a saute pan. I have a cast-iron grill top that I have yet to season out of sheer laziness; I think it would have definitely come out better using the grill, perhaps simply because it would seem more like an outdoorsy, barbeque-type meal. However, despite the proper cook top, and the apartment filled with smoke, the kabobs were delicious.

I made a couscous dish that cooks up ridiculously fast. Couscous is made from semolina flour, the same flour that creates pasta, so, essentially, couscous is tiny tiny bits of pasta. Use a one-to-one ratio of water to dry couscous: place the water in a pot with cinnamin, cumin, butter or olive oil, salt, and pepper. Once it boils, add the couscous, turn off the heat, and allow the grains to soak up the liquid--it only takes about five minutes. Fluff the couscous with a fork and stir in golden raisins and almonds. This dish can be made in any number of ways, so feel free to individualize with seasonings and additions that suite your taste.

And it's pretty much as simple as that!

What's On The Inside...

When counseling in the hospital, I ask patients a series of questions that may be uncomfortable for them to answer: how is your appetite, what is your current weight and have you experienced any weight changes in the past year. At times I hear responses such as, "I have a great appetite--you can tell just by looking at me!" or "I have lost some weight, but you wouldn't be able to tell." To this I respond that I only know a small piece of someone when I look at them. I ask these questions to investigate any other issues I need to know about, issues I cannot discover simply by physical assessment.

Our outsides only show us a part of what is happening with our health; what truly matters is what is going on inside. Brain function is one of those things. This small article describes how diet and exercise, especially when combined, can decrease the risk of developing Alzheimer's disease.

http://www.nytimes.com/2009/08/18/health/18prev.html?ref=research

The Mediterranean diet is high in healthy fats (unsaturated fats found mainly in plant-based products such as nuts and oils, but also found in fish), fruits, and vegetables, and low in saturated fats (mostly found in animal products such as red meat). Moderate consumption of red wine is another component of the diet; moderation regarding alcohol is defined as one drink per day for women, two per day for men. The Mediterranean diet may also help lower your risk for developing cancer and heart disease.

This article further demonstrates the importance of a healthy, well-balanced diet--as well as physical activity--to promote quality of life.

Rock Cornish Game Hen

No, no, the B-52s are not coming out with a new song. Rock Cornish Game hens are the romantic result of the marriage between White Rock hens and Cornish hens. I have always gravitated toward them in the poultry section of grocery stores, and, I confess, am one of those people that squeal and say, "Aww! How cute and little!" I finally got around to buying some.

I had an influx of fresh herbs from my boyfriend's mother's garden, and wanted to use them before they sat in the back of the fridge and turned black. To season the chickens, I used rosemary, oregano, lemon thyme, garlic, lemon juice, salt, pepper, and olive oil. Rub all these into the skin of the chicken and pile the birds on top of a bed of halved plum tomatoes, quartered onions, and big chunks of zucchini. Roast in a 425-degree oven for about 30-40 minutes, or until the juices run clear.

And please, whatever you do, don't be a fool like me and cook the bird upside-down. The breasts will be raw and you'll have to put it back in the oven. I speak from experience. Besides that little mishap, this was one of the best chickens I have ever had. Even though I am obsessed with how cute they are, I had no problem digging in and enjoying every edible body part that little chicken had to offer.

Le Petite Crevette

For those of you who may not already know, my boyfriend and I have a term of endearment for each other: shrimp. This nickname--which has endless variations, depending on our mood--always takes precedence over our actual names. Naturally, when we discovered a restaurant called Le Petite Crevette, meaning Little Shrimp, we had to try it.

We went to this little restaurant on a Sunday, with only a few other couples in the dining area. It is an intimate setting with dim lighting and funky--yet subtle--decor, and happens to serve some serious seafood. (Wow! Alliteration at its finest.) We both enjoyed the corn and crab chowder, which was made with a rich creamy broth that was both sweet and salty. I ordered the mustard-crusted salmon, which was perfectly cooked: slightly crunchy on the outside, moist and tender on the inside. The entree was accompanied by mashed potatoes and mixed vegetables, and a very detectable amount of butter. Delicious. My boyfriend had the salmon burger, which was comprised of nothing but chopped salmon, cooked medium rare. The bun was soft and slightly chewy, and the texture of the handcut fries that came with the meal was well-balanced.

This should be a place you go to indulge, ignore the calories, and just enjoy. Make it a rare occasion, and it will be worth the wait.

http://nymag.com/listings/restaurant/petite-crevette/

Lettuce Talk Cucumbers

The cucumber is one of those foods that I sparingly use to showcase a dish, unless I am preparing a standard cucumber salad as a summer side. I do love this fruit, especially when I munch on it whole, but I wanted it to shine as a main ingredient. And so, my own version of cucumber soup was born.

In a food chopper (or blender, food processor, Magic Bullet, etc.) puree cucumbers (give them a rough chop before adding to make for easier blending), plain nonfat yogurt, garlic, fresh oregano, fresh mint, lemon juice, salt and black pepper. Serve cold, garnished with cucumbers diced small.

I typically buy English hothouse cucumbers, which come sealed in plastic wrap. The skins are not covered in wax, so you can leave them on, increasing the cucumber's nutritional value. This fruit contains vitamin C, vitamin A, potassium, manganese, folate, and calcium. Cucumbers are also known for their beauty benefits; they hydrate skin, reduce puffiness around the eyes, and contain silica for complexion.

Eat a cucumber--or even better, make this soup--and feel healthy all over!

My First Media Experience!

Yesterday at work, my boss asked if I wanted to be interviewed via phone by the NY Daily News. With great trepidation, I agreed, and I'm happy I did. Click the link below for the article from today's paper.

http://www.nydailynews.com/lifestyle/health/2009/08/26/2009-08-26_with_swine_flu_on_the_way_boosting_your_health_can_help_fight_disease.html

I met with the PR lady of the hospital I work at, and she asked me if I wanted to do more media work, including television. I agreed, so hopefully there's more to come!

After work I headed to Manhattan with my boyfriend to go clothes shopping. The man sitting across from us was reading the Daily News. I stared at him most of the ride, wondering if he was reading the article...

Hearty Red Sauce...In This Heat?!

Typically in the dreary, humid days of August, I enjoy raw and minimally cooked foods to cool me down. But on the night I made this sauce, I was craving a slow-cooked, comforting flavor that I'd normally enjoy during the colder months.

Saute onions until soft. Add garlic, fresh rosemary (or thyme or oregano, or all three!), salt, black pepper, and red pepper flakes and cook for about one minute. Pile in sliced mushrooms--I used cremini mushrooms, or baby portabella, for an earthier taste--and once they soften, deglaze the pan with red wine. Let the wine cook down, and then add a big can of diced tomatoes in tomato juice. Allow the sauce to simmer until the tomatoes have further broken down, about 20 minutes. At this point, the sauce still seemed a little separate, with some liquid left that didn't evaporate. You could eat it as is, or add a little cornstarch mixed with water and stir into the sauce to thicken it slightly.

I served this with mini penne pasta and baby broccoli.

Some New Adventurous Flavors

I've had the apartment to myself for almost a week now, and I have been going out of my mind. Sunday I was bored with myself and the television, so I decided to make a somewhat elaborate dinner to occupy my time. Here's what happened:



Coconut mango risotto with shrimp and cilantro pesto.

Marinate the shrimp with lime juice, olive oil, cilantro, jalapeno, garlic, salt, and freshly ground black pepper. Allow to sit for about 15-20 minutes, and then saute for about two minutes on each side.

Risotto is one of those recipes that sounds complicated, but is actually very simple to prepare. The general concept is to add the liquid slowly, while stirring somewhat frequently, to create a creamy consistency. In a big saute pan or pot, saute onions in olive oil, add garlic, and then stir in as much risotto as you'll need (remember that it will plump up as you add more liquid) and toast for about one minute. Flavor with salt and pepper. Now, add some liquid; for this recipe I used one can of light coconut milk. Stir fairly often, as the milk has a tendency to burn and the rice may stick to the bottom of the pan. Once the liquid seems to have been absorbed by the rice, add some more, stir, and repeat this process until the rice is tender, about 18 minutes. If you run out of coconut milk and the rice is still not cooked through (which is what happened to me) just use some water. Once the rice is done, stir in chopped mangos.

Now for the cilantro pesto: blend fresh cilantro, pistachios, olive oil, lime juice, salt, and pepper in a food processor or blender (or, if you're old schoool, use a mortar and pestle). Typically pesto is made with parmesan cheese; since I didn't have any on hand, I left it out and it came out just fine.

Put it all together: risotto on the bottom, shrimp on top of that, and the pesto at the peak. I realized that I didn't have any vegetables in this dish, so I garnished with baby heirloom tomatoes.

I hope this recipe keeps you company like it did me!

Poached Eggs

Growing up, each Christmas morning my mom would make a special breakfast: cinnamon buns. Unfortunately, despite my infallable sweet tooth, I hate cinnamon buns. I know, I know, it may seem crazy--but there's something about a sweet warm thing with frosting and a slightly crusty outer layer that makes me shiver. Because of this, my mom now adds Eggs Benedict to the morning menu, and her poached eggs are...way better than mine. (Are we noticing a pattern? It seems I'm not so great at eggs. But I'm willing to learn!)

This morning I woke up starving and saw that all I had were some eggs and left-over homemade pico de gallo (salsa). So, I pulled out my saute pan--feeling sleepy and groggy with blurred vision--filled it with water, and put the heat on nice and low. I remembered my mom saying something about vinegar, so I splashed a little into the water. I also recalled her mentioning something about small bubbles, so I waited until I saw some floating from the bottom of the pan to the water's surface. Now time to add the eggs.

I thought I remembered my mom telling me about stirring the water with a spoon to create a whirlpool effect, which helps the egg stay together (so does the vinegar). Well, this trick didn't work out so well for me. The egg swirled until I was left with only an egg yolk swimming among the ghostly whites. Next egg, I just plopped it in. (When dropping in the eggs, crack them first into a cup and them slowly pour them into the water). Then, I waited, hungrily yet patiently. Since the heat seemed to be very low, I let the eggs cook for about 5-6 minutes, scooped them out, plopped them into a bowl, and topped with the pico de gallo*.

Let me tell you, this picture may not do the eggs any justice, and it may sound like a strange breakfast, but it certainly hit the spot. The yolks were creamy and solid, not at all grainy or crumbly. They may not rival my mom's eggs, but hey--I couldn't wait till Christmas to enjoy a poached egg.




*The pico de gallo was left over from a fish taco dinner a few nights earlier. To make it, combine corn, beans of your choice, diced fresh tomatoes, diced onion, minced jalapeno, cilantro, lime and lemon juice, salt, and black pepper. Typically, I don't add beans to a salsa, but I felt that it would create a heartier taco as the fish was sauteed, not breaded and fried. Recipe to come.

Exceptional Egg Salad

Egg salad can be the red-headed stepchild of the sandwich world. Traditionally mixed with mounds and mounds of mayonnaise, the simple flavor of the egg is washed away. My version uses mayonnaise, but a lot less than a deli-version's take on this classic.

Chop hardboiled eggs* in a bowl and mix with 1 part non-fat plain yogurt, 1 part mayonnaise. Add dijon mustard, salt, and freshly ground black pepper. Stir together and VOILA! You have yourself a delicious egg salad that is healthier than most others. If you like, add fresh herbs like dill, parsley, tarragon, or basil. I served the salad between two slices of hearty whole grain bread, along with arugula on the sandwich for added crunch, flavor, and color. Pan-roasted carrots and onions served as a side to complete the meal (refer to March 30's blog for the recipe).


*As good a cook as I believe myself to be, my hardboiled eggs are continually defeated by my boyfriend's. For the perfect egg: place raw eggs into a pot, cover with cold water, place over medium heat with the lid on. Once the water boils, turn the heat off and move the pot to another burner. Let the eggs cook in the water for 12 minutes, then rinse with cold water and let the eggs hang out in ice cold water until cool enough to handle. Peel and enjoy! (They keep for about a week in the refrigerator.)