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An Egg Salad Sandwich and Lots of Sprouts in My Kitchen

March 31, 2009
Egg Salad Sandwich

I realize that poaching eggs and making a flax seed sauce might not be a priority on everyone's list of things to do, so I thought I would share another recipe for healthy hair. The main point is to get lots of protein, healthy fats, and vitamins. This is a simple egg salad sandwich that you can prepare in 15 minutes or so.

Hard boil 2 eggs. Once they cool, peel them and mash them up with 1 tablespoon of stone ground mustard and 1 teaspoon of olive oil. Season with salt and paprika or another chile powder. Toast a whole wheat bun or sprouted grain bread. Mash up 1/4 of a Hass avocado and spread it on the bun. Top with the egg mixture, and follow with something green. I put seaweed on mine(pictured), but I found that seaweed at some random Korean grocery store in Queens, so I would say you can just use lettuce or sprouts for crunch instead. I also like to add some red onion that has been mellowed out in water with lime juice. Slice the onion and let it sit in a bowl of water with the juice of half a lime for 5 minutes.

On another note, I am getting ready for a presentation at a library on Thursday. I have to sprout a lot of beans in order to prepare for the event, and I am starting to get a bit worried. That same night I will be serving up some more sprouts at the City Year event. Until then there will be lots of sprouted peas up in my kitchen!

Whole Wheat Turkish Pogacas

March 27, 2009
Turkish poca

I love Turkish pogacas. I love love love them. Pronounced Po-ah-ja, they are small little breads made with yogurt, butter, and olive oil, and then stuffed with white cheese and herbs. After the demo for CT News 30, I had so much yogurt and cheese that I had to think of how I would use the leftovers. Pogacas immediately came to mind. I already had some butter and oil in my cupboards, as well as parsley and thyme in my fridge.

You might remember that I wrote about pogacas last summer when I returned home from Turkey. One morning when I was staying with my friend Harika, I went downstairs and found her housekeeper making them for breakfast. I had eaten them at the hotel I was staying in before, and was very excited to learn the recipe. Nur was adding the ingredients together, using Turkish coffee cups and the palm of her hand to measure the amounts. I knew that I would forget everything the second I got home, so I tried to translate her measurements into something that I could share later. One small Turkish coffee cup I estimated to be 1/4 cup. The scoop of flour to be about one cup. Although my initial guesses were pretty much on, I have since adjusted the recipe slightly. And these little babies have turned out just fine every time I have made them.

This time around I used a mixture of whole wheat flour and all-purpose flour, mainly because I did not have enough of the latter. I had to increase the amount of yogurt (which has been adjusted for you in the recipe) and add a drop of water at the end to make the dough come together, but it did become moist and elastic the way I remembered it to be. I also added a bit of Turkish spicy peppers to the feta and herbs, which I think gives it a pleasant kick. You can use red pepper flakes if you do not have the Turkish pul biber.

You can make these in the rustic way I describe below, or use a little kitchen weight to divide up the dough evenly. I weighed each piece of dough to be about 1.5 grams. They also need to have little slits in them. You can tell by the photos that I was undecided about vertical or horizontal slits, so it is up to you. I think I like the horizontal ones better. And finally, if you want to make them a bit fancier, brush them with a simple egg wash made of an egg yolk + drop or so of milk. These make a great breakfast food, but I also think they could be an hors d'oeuvre at cocktail hour.

Enjoy!

Whole Wheat Pogaca:
1 ½ cups all purpose flour (unbleached)
¼ cup whole wheat flour
½ tsp salt
1 T baking powder
¼ cup butter, softened
1 egg white
¼ cup + 1 tablespoon plain yogurt (can be low-fat)
¼ cup olive oil
½ cup feta cheese or Turkish beyaz peynir (crumbled)
Handful of fresh herbs: Parsley, thyme, dill

Sift the flours, salt, and baking powder in a bowl. Mix in the butter, egg white, yogurt, and olive oil.
Knead the dough until smooth and elastic.
Fork mash the herbs into the cheese. You can add some pul biber or hot pepper flakes here also.
Tear off enough dough to make a 2-inch ball and roll out on a floured surface. Cut two parallel slits in the center. Place a dollop of cheese in the center. Bring the edges of the dough up around the cheese and seal shut. Turn the little pogacas upside down so that the slits are facing upwards.
Bake in a 375ºF oven for 15-20 minutes or until light brown and cooked through.

CT NBC 30 Mac n' Cheese Demo!

March 25, 2009
Healthy Mac n' Cheese

Today I am going to be doing a demo on Connecticut’s NBC30 at 11:00 am, which is channel 4. I will be teaching you all how to make a simple and healthy version of Macaroni and Cheese using Feta and Yogurt. Its taste closely resembles the classic macaroni and cheese, but without any of the heavy ingredients. I do not remember the first time I made this dish. It might have been in college one night, when I was addicted to Greek yogurt. I discovered that combining feta cheese and yogurt was super creamy and tasted even better than the macaroni and cheese I grew up with. It was also much healthier and easier to make. And throughout the years since then, this has been my go-to recipe for a healthy dinner in a flash.

All you do is mix yogurt with freshly cooked pasta and stir in feta cheese. It is as simple as that. The residual heat of the pot heats the yogurt and the feta cheese adds the necessary amount of saltiness. What I love about this dish is that you can use the yogurt, cheese, and pasta as a base for many more combinations. I used to add cooked chickpeas to it for added protein. My mother likes hers with spicy peppers or freshly ground black peppercorns. The two of us were daydreaming about adding anchovies and olives as well. I would be curious to know what people are going to add to their own version. Hint hint. . . give us some ideas!!!

You can buy feta and yogurt from one of Connecticut’s goat dairy farms to make this dish local. My favorite is Beltane Farms. They are currently in kidding season, so you will have to wait a few more weeks for the yogurt, but the feta is available on the shelves of select Whole Foods.

Spinach and Asparagus Moghrabiyyeh

March 24, 2009
Spinach and Asparagus Moghrabiyyeh with Seared Scallops

Moghrabiyyeh is a Middle Eastern grain resembling couscous, only it is larger, like a pearl. Its name actually refers back to regular couscous and means “the North African dish”. Like its Maghreb cousin, the little pearls are also made of semolina and toasted, which gives them a nice nutty flavor. My favorite way to cook it is in a verdant spinach broth, which gives it so much more flavor than plain water. I was excited to find organic asparagus at my local health food store and decided to add it to the dish for more seasonal flavor. The idea for cooking the grain in a green broth comes from Mexican cooking, where cilantro, parsley, and epazote are often used to give rice a green tinge.

I bought the spinach at the Greenmarket the other day, only 2 loose cups or so. I brought 4 cups of vegetable broth to a boil, added the rinsed spinach and then blended it together. I took a handful of asparagus (about ½ of the standard size bunch), and broke off their bottoms. Asparagus has a natural breaking point near the bottom, which you only have to gently tug on in order to snap off the thick bottom. I then finely chopped the stalks and left the spears whole. I blanched the chopped stalks in salted water, drained them, and shocked them in cold water. I took ½ of a medium onion and chopped it very finely. To begin the preparation, I heated up about 2 tablespoons of olive oil in a pot and added the onions along with 1 clove of garlic to sweat. When they were translucent I added about ½ teaspoon of ground coriander and just a dash of cumin. This is an optional step, but I love coriander in my green dishes, and then when I put coriander in there, I always feel the need to add a dash of cumin. I tipped in the moghrabiyyeh, which you must rinse first to rid it of its starch, and gave it all a good stir. I then poured in an ample 2 cups of the spinach broth and brought it to a boil. Once it boiled, I covered the pot and turned down the heat to a simmer and let it cook for 30 minutes, or until it the broth was fully absorbed. I turned off the heat and then stirred in the chopped asparagus (reserving the spears).

We ate this for lunch with seared scallops, which my mother prepared. The spears made a lovely garnish, but you can also just stir them in with the rest of it. Emma had mentioned the need for more side dishes the other day, and I thought that this would be a great one for people to have on hand in the Spring, when you want everything on your plate to be green and vibrant. I have posted the recipe in our recipe bank, so you can look it up here.

Enjoy!

Greenmarket on a Budget: $1 Fish Filets

March 23, 2009
Porgy with Sorrel

Last Friday I went to the Union Square Greenmarket and bought ingredients to make myself a healthy and delicious lunch for a total of $6.45. Crazy, right? Can you believe that the fish cost me $1.00?

Many people often tell me they do not feel comfortable buying meat, poultry, or fish for just one person. It is hard sometimes at supermarkets, where everything is pre-packaged for a family of 4. But at the farmers market you have much more freedom at buying your fish and meat in appropriate quantities for your living situation. When buying fish, I usually look at the prices and try and find the most eco-friendly within my budget. I found porgy from Porta Vida, which is $4.50 or so a pound. I bought one filet, and it came out to $1.00! I can believe it, because I have bought fish there before, but I want you all to realize this. Shopping at the Greenmarket for quality ingredients does not have to be as expensive as you might think it is.

So how did I prepare the fish? I made a paste of sorrel, scallions, garlic, a wee bit of parsley, and shallot in my mini blender, moistened with a lug or so of olive oil. I lay a piece of wax paper on my baking sheet, spread some of the paste over the paper, placed the fish on top, and then spread it all over the fish, completely covering it. I baked it at 375ºF for 15 minutes and it came out perfectly. Meanwhile, I boiled 1 pink Adirondack potato, 1 mutsu apple, and 1 parsnip that had been roughly chopped in pot of water. I seasoned with salt, pepper, and cinnamon. When they were cooked through, I drained them of their cooking liquid, returned them to the pot, and fork mashed them. To tell you the truth, I was not so fond of my side dish and thought the mixture was too sweet for the fish. You can spare yourself the work and just roast some potatoes as an accompaniment.

Ingredients:
1 filet porgy
2 cups loose French sorrel
2 scallions
1 T shallot, minced
1 garlic clove
2 tablespoons parsley
Lug of olive oil

Make a paste by blending the sorrel with the scallions, minced shallot, garlic clove, parsley, and olive oil. Line a baking sheet with aluminum foil or wax paper. Place a dollop of the paste underneath the fish, then use it to cover with the filet entirely. Bake at 375ºF for 15 minutes or until cooked through. Serve with roasted potatoes.

Futuristic Farming

March 23, 2009

Just read an interesting article about the vertical farm, a proposed way for densely populated cities to feed their population and reduce the carbon footprint of its food supply in the process:  http://greenprophet.com/2009/03/02/7250/skyscraper-farming/

Basically the idea, developed by Dickson Despommier a professor at Columbia University, is to create a 30 story buildling that grows enough food and houses enough livestock to feed 50,000 people year round. It's also supposed to be essentially carbon neutral.

Sounds good too good to be true in a way, but also just sterile and missing the point enough that it will probably work.

Read more at Despommier's website: http://www.verticalfarm.com/

Nowruz Mubarak! Spring Has Sprung!

March 20, 2009
Wheatgrass

Today is the start of Nowruz, a 13-day long celebration that celebrates the New Year beginning on the day of the Spring Equinox. The ancient celebration stems from ancient Persia’s pre-Islamic religion, Zoroastrianism, but during the past 3,000 years has taken on many rituals that blend both. The celebration of Nowruz is not exclusive to Iran; many Turks, Kurds, Afghans, Albanians, and many others also celebrate this holiday of the coming of Spring as the beginning of a new year.

It makes sense that this would be the New Year, as the earth begins to show signs of life again after the long Winter. People wear new clothing, do an in-depth spring cleaning, spend time visiting friends, and prepare special dishes that symbolize the earth’s rebirth. Every household puts together a Haft Seen, or spread of 7 items that all start with the letter “S”. Sprouts, eggs, garlic, and apples are just some examples of what is present on this table. Emma and I attempted to put together our own Haft Seen a few years ago. We bought two fish, Adam and Gihan, who were meant to symbolize life and the end of the Astral year (think Pisces). Adam and Gihan died after about 2 days, but the experience was fun regardless.

I wanted to write this blog entry and bring back our Nowruz episode from last year, in which we made special dishes for the celebration using the life of Omar al Khayyam, the Persian polymath, as a catalyst. Our Nowruz recipes included Opulent Mung Bean Balls of Samarkand and . We also did a video about how to put together your own Haft Seen and honor the coming of Spring and the end of Winter.

Nowruz Mubarak!

Tart Crust Corrections

March 19, 2009
White Chocolate Yogurt Cake Topped with Pomegranate Seeds

Yesterday I taught another cooking class. I have been really enjoying working with people one-on-one, teaching them my recipes, and ways of integrating quick and healthy cooking into their routines. The menu yesterday was my new favorite Mediterranean Chicken "Stew", Tarragon Mayonnaise, and a bonus dish of Kale with Garlic. I will be posting the recipe for the chicken dish soon, along with a photo. For dessert we made the Opulent White Chocolate and Yogurt Cake, which without the pomegranate seeds can only be called "White Chocolate and Yogurt Cake". My cousin is obsessed with this dessert, and has been begging me to make it again for her since September of 2007.

I do make this dessert often, because it is quick and easy to make, and can be topped with whatever fruit is in season. In the Autumn we use , but in the Summer we use fresh berries of every color. I thought it would be a perfect fit for the women that I was teaching yesterday. However, I had been unsatisfied with the crust for quite some time. It was too crunchy; you almost had to stab it in order to separate a piece for yourself. I decided to play around with it, and found that there was not much that had to change to improve it.

If you have made this dessert before, you will now notice that I have adjusted the quantity of pistachio nuts used in the crust, increasing them to 2/3 cup. This make the dessert a bit more crumbly and graham like. If you have never made this dessert, I encourage you to try it, because it uses very few ingredients and is quite heavenly.

Budget Greenmarket Lunches

March 17, 2009
Roasted Tofu with Sauteed Dandelion Greens

I am going to post as many healthy, simple, cheap lunches as I can. And all of them will be primarily sourced from the Greenmarket. Mainly because I think that even though the economic crisis is weighing down heavily on us all, it is still important to eat healthily and support our local farmers. I hope to show you simple things to eat that are affordable for all.

Today I had sautéed dandelion greens and roasted tofu. I bought the dandelion greens for $2.50, and the roasted tofu for $4.00. The tofu came in two slabs, so I used only one today, bringing down my cost to $2.00. I also had some scallion in there, which I will approximate to be about $0.50. The total cost of my healthy, local lunch = $5.00. I bought the dandelion greens and roasted tofu from a Korean farmer. I think the name is called Tweefontein, but I will confirm this when I return on Friday. They sell a variety of tofus that they make on the farm (kimchee tofu, roasted tofu, and plain), as well as a variety of leafy greens and kimchee. Even if you cannot always shop at the market, it is worth the effort every once in a while.

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Finally Some Plain & Simple Food

March 12, 2009

My mother and I arrived last night from our long drive from Miami to Connecticut. We made the essential stops, and did about 8 hours a day. The hard thing about being on the road is the disruption of your exercise and eating schedules. Even a day without a home-cooked meal affects me. I quickly got over breakfast on the road and new dinner destinations.

Today my mom wanted something soothing. I looked around the pantry and found some stuff that I had not cooked in a while: brown basmati rice, mung beans, dried kaffir lime leaves. I knew that I had an onion, garlic, and my fully equiped spice drawer, and that that is all it takes to make a great rice and beans dish.

I heated up some coconut oil in a pot and cooked some finely diced onion. Then I added ground coriander, crushed cardamom pods, smashed garlic, and some turmeric. I added in 1 part mung beans to 2 parts rice, and poured in some water. Once it came to a boil, I brought it down to a simmer and added the kaffir lime leaves and a small piece of cinnamon stick. I covered it and let it simmer until cooked through. We ate it with some steamed kale. The coconut oil was a nice touch, because it really made the rice aromatic and comforting. All of the spices contributed their flavor, giving the cooking liquid a really nice aroma. Ahhh, I am so glad to be back home and in control of the kitchen!

Miami-New York Road Trip: Part 1

March 10, 2009
Indian River Grapefruit

I am driving back from Miami to New York with my mother. I wanted to see the South, as I have never been between Northern Virginia and Miami (except for a long weekend in St. Augustine 10 years ago). Today we drove from Miami to Savannah, Georgia. The Florida leg was a little bit lonely. The traffic was heavy, and there are no stops along 95, so my by the end we were getting a bit desperate. But right as we we were approaching St. Augustine, we started seeing a million signs for Florida Citrus and Pecans. These huge colorful billboards were popping up everywhere, beckoning us to stop.

We pulled off the road and pulled up to a large stand full of Indian River Red Grapefruits, Pink Grapefruits, Valencia Oranges, and another orange variety we cannot remember(it was hot today). They also had boiled peanuts, plain and with cajun seasoning. We sampled the citrus, which was cut in wedges and is pictured above. It was the best citrus I had ever eaten in my life. We bought a bag of each.

3 hours later we arrived in Savannah, a pleasant city full of small squares with lazy trees covered in Spanish moss. I have not seen much yet, but hope to get a run in tomorrow morning and scout out the city.

Tomorrow night I should be in DC, and hope to get my favorite lemon martini at Zaytinya. But in the meantime I will be between Georgia, South Carolina, North Carolina and Virginia. . .

An Afternoon Session wtih Rose Macaroons

March 8, 2009
Rose Macaroons

I have not written a blog entry in a few days, and wanted to update everyone as to what is going on. Today was my last Saturday in Miami, and so we went to Coconut Grove to the raw food market to get our weekly dose of tiramisu. My friend has gotten me hooked, and I am worried about my withdrawal next Saturday when there is no more in my life!

Afterward I went to film with Angela Garcia of Dessert Daze. I can't tell you when the episode is for exactly, but the photo is a nice hint. You will all be brought in on the secret soon enough!

I will try and keep everyone updated as I drive from Florida back to New York, hopefully getting a taste of the South!