Healthy Blog

Jumat, 22 Oktober 2010

Kamis, 21 Oktober 2010

Veggie Might: Converting Those Pesky Weights and Measures

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

You are browsing your blog reader for food porn and come across a gorgeous recipe that you must make immediately. Then you notice it calls for calls for 7 ounces of uncooked quinoa and 1 cup of cooked lentils. There goes your food boner.

How much quinoa does 7 ounces make? How many ounces of dried lentils cook up to make a cup? And which measuring cup is used for either of them? Even if you have a food scale, you might be at a bit of a loss.

For ages, I’ve been keeping notes about how beans, legumes, and sundry grains measure up before and after cooking. Naturally, it seems I’ve reinvented the wheel—the InterWebs are rich with resources for weight/volume conversion—but I have a digital kitchen scale and I never get tired of weighing my own lentils.

The Nitty Gritty
These approximate formulas for the most common dry goods can be used as a guide when judging how much of an item to buy or cook for a recipe. For the most accurate measurements, you will want to weigh and measure for yourself, but these will get you started.

Hopefully you’ll find this list to be a helpful resource. Print it out and stick it on the fridge for reference. But don’t let it stop you from picking up that sassy kitchen scale you’ve had your eye on. Mine is a desert island gadget, right up there with my silicone spatula and cast iron skillet. How else would I know that an almond weighs exactly a gram?

Further Reading/Resources
VegWorld: How much does a cup weigh?
Homecooking.about.com: Food Equivalents and Substitutions
Epicurious: Common Measures and Equivalents

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If you dug this article, you may also dig:

Rabu, 20 Oktober 2010

Tiger Pumpkin Pasta with Chicken-Apple Sausage

Man, there are a LOT of awesome food blogs out there! I can tell everyone is excited about the Fall season what with all the yummy pumpkin recipes out there! Fall is most defiantly my favorite season for all of the usual reasons. It's hard to really enjoy all the season has to offer when you live in Phoenix. Without the fresh, crisp air or trees that change colour. We also are about a month or so behind when it comes to Fall Produce like pumpkins. So I debated about whether or not to post my favorite pumpkin recipes since most foodies have been doing so for several weeks now already. Then I remembered a very important thing... It's my blog and I can do whatever I want! Yay for me!

I adore pumpkins! Love them to bits. I love the taste of them and the amazing variety of pumpkins to choose from. I think the thing I love most about pumpkins is that they are one of the few things around here that really signify the start of Autumn and the end of a very long, hot, relentless summer.

My spooky Tiger Pumpkins

Originally, I wanted to find some white pumpkins for a creamy, white "Alfredo" sauce. Alas, there were none at the farmers market that day. I thought these Tiger Pumpkins were cute and my 4 year old agreed that we should pick several out and take them home with us.

I don't think most people realize that Pumpkins are easy to prepare!

Using a large knife, score the pumpkin and either see-saw through it or tap it on the counter top like I do.

I wish someone would invent an olfactory widget for blogger!!!

Start to prepare pumpkin about 2 hours before you want dinner served. It is easier to scoop out roasted flesh when they are not hot.

Using a spoon, scoop out seeds and strings. Save the seeds to roast and snack on or sprinkle on top of soups!

Place on a roasting pan and roast at 400F for 45-60 minutes.

You Will Need:

1 lb. Pasta ( I use Quinoa pasta, a whole grain, complete protein and gluten free)

1 small head of broccoli, chopped

1 small pumpkin, roasted

1-2 cups unsweetened Almond Milk

2 tablespoons nutritional yeast ( optional, but it gives a nice nutty cheese flavor and is packed w vitamins)

1 cup baby bella mushrooms, chopped

1 small onion, chopped

Chicken-Apple sausage

nutmeg, sage, Kosher salt and pepper to taste.

To prepare pasta:

Cook pasta according to directions, add chopped broccoli to water in the last 3 minutes.

Slice sausage, add to pan, cook till browned. Remove from heat, leave a bit of fat in the pan.

Saute onion for 3 minutes till soft and browned. Add a bit of EVOO to pan, add chopped baby bella mushrooms. Let them cook without moving them around to much.

To prepare pumpkin Alfredo sauce. Scoop roasted pumpkin flesh out of shell. Put in blender. Add nutritional yeast and Almond milk to desired consistency. Garnish with freshly grated nutmeg, sage, salt and cracked pepper.

I am submitting this low-fat dish to La Bella Vita for Fresh Clean and Pure Friday! Check out her lovely blog for so many wonderful, fresh recipes.

Winter Squash 101 (Plus 18 Recipes!)

Come autumn, they crowd the produce aisle like so many tough-skinned soldiers, boasting their seasonal orange and green hues like a silent, immovable army. Thrown at an enemy, they will wreak havoc untold. Made into soup, they will be your best friends forever. Or even foreva.

What I’m saying is: You may fear them. You may love them. Either way, winter squash should be in your kitchen, and eventually your stomach.

So let’s learn a little more, shall we?

HEALTH QUOTIENT

Often overshadowed nutritionally by leafy greens and cruciferae, gourds pack some impressive wholesomeness of their own. Pumpkins and butternut squash are astronomically high in vitamin A, while acorn squash is a good source of fiber, vitamin C, potassium, and thiamin. All varieties are virtually fat-free and comparatively low in calories, with spaghetti squash being particularly lean.

COST

If you’ve ever purchased them pre-cubed or in the depths of summer, winter squash may seem prohibitively expensive. Happily, it is not always thus. Bought whole and in season, they’re pound-for-pound one of the most economical vegetables, ever. My local supermarket often hocks them at $0.69/lb., and will go even cheaper if they don’t think anyone is buying.

CULINARY USES

Soups, purees, risottos, quickbreads, chilis, stews, casseroles, roasted sides – oh, where to begin? There are so many wonderful options for cooking winter squash, it’s tough to choose any one to reflect upon. So here are some general notes:

Acorn squash, butternut squash, and pumpkin take particularly well to warm, autumn-y flavors and spices. You’ll frequently find them in recipes using maple syrup, cinnamon, nutmeg, apples, and pears, among other October-like foods.
Since these kinds of dishes tend to be sweet, I find kids and picky eaters tend to dig ‘em.
This doesn’t mean gourds don’t pair with other ingredients. You’ll find meals where they mix with ricotta, kale, pork, curry, and tomatoes, just to name a few non-fall foods.

We go into specific recipes in just a minute, but first, a word about…

PREPARATION

Here’s the rub. While almost everything else about winter squash is praiseworthy, they can be a hideous nightmare to break down. Last night, I had to beat a sugar pumpkin ON MY KITCHEN FLOOR to get it open. Forget peeling it. After a few college tries, my brand new OXO stainless steel y-shaped peeler crumbled like the mid-‘90s Knicks.

Okay, maybe I’m being a little harsh. Slicing up a spaghetti squash isn’t all that bad. And you can buy almost any gourd pre-cubed. Heck – most recipes even ask for canned pumpkin puree, which eliminates the whole hacking process.

But if you still want to buy the pretty in-store gourds, there are a few things you can do to make the cleaving process way, way easier:

Halve your squash lengthwise, seed it, and roast it until the insides are easily scoopable. (50 – 90 minutes)
Halve your squash lengthwise, seed it, and microwave it until the insides are easily scoopable. (10-30 minutes)
Poke a bunch of holes in your squash, and microwave it until easily pierced with a fork. (If you should attempt this, MAKE SURE to poke many deep holes in your gourd and remain in the kitchen as it cooks. If the squash starts making noise, you risk explosion. Also, I’m not sure I would try this with a pumpkin.)

Obligatory warning: Though you’re still very much encouraged to try it, be super careful when chopping winter squash. Use a sharp knife and keep your eyes on your work at all times.

That done, let’s get to the food. Each of the following recipes has been cooked, loved, and featured on Cheap Healthy Good or in my column at Serious Eats. Enjoy!

VARIETIES & RECIPES

Butternut Squash

Everyone needs more orange in their diets. And if you've ever sipped a stellar Butternut Squash Soup (like the ones listed here), you know that its namesake gourd is the way to get it. Shaped like a '70s lamp base and delicious almost any way it's prepared, butternut squash also make an excellent cudgel for defending against invading vikings.

Butternut Squash Apple Cranberry Bake
Butternut Squash Gnocchi
Butternut Squash Lasagna with Raisins and Pine Nuts
Butternut Squash and Pear Soup
Butternut Squash Risotto
Roasted Butternut Squash with Moroccan Spices
Roasted Butternut Squash Soup

Acorn Squash

Classically prepared with maple syrup in rings or slices, acorn squash is a squat, deep-green vegetable that resembles a particularly verdant pumpkin. Clocking in at one or two pounds, they also make excellent free weights.

Classic Baked Acorn Squash
Curried Apples and Acorn Squash

Spaghetti Squash

Confession: I used to hate this stuff, believing it was merely a poor substitute for actual spaghetti. Oh, what a dummy I was. Adaptable to a plethora of different cuisines, the oblong, yellowish squash's versatility has made it a welcome meal base. It's a bit different from other winter varieties in that the flesh doesn’t come out in chunks, but as slim, pasta-like strings, making it much more fun to play with.

Spaghetti Squash Casserole
Spaghetti Squash Puttanesca
Spaghetti Squash with Ricotta, Sage, and Pine Nuts

Pumpkins

Ah, pumpkins. Nature’s ottomans. Bright orange, ridged, and ranging in size from a few ounces to half a ton, pumpkins are sometimes dismissed by Americans as mere Halloween decorations. But anyone who’s seen one decomposing on the neighbor’s lawn knows: there’s more to pumpkins than their nigh-impenetrable exteriors. These recipes all use canned pumpkin, but roasted, pureed fresh pumpkin would substitute nicely. (Check in Monday for a Pumpkin Butter recipe, too.)

Pumpkin Bread
Pumpkin Orzo with Sage (Vegan / non-vegan)
Pumpkin Turkey Chili

Other Squashes (Buttercup, Delicata, Kabocha, etc.)

Though we only hit on a few types here, there are dozens - maybe hundreds - of winter squash varietals available in grocery stores, farmer's markets, and pick-your-owns worldwide. Kabocha and Delicata are more common gourds, but I encourage you to experiment with what's available. Roasted with olive oil, salt, and pepper is always a good way to start out.

Roasted Delicata Squash with Thyme
Roasted Winter Squash and Kale
Savory Buttercup Squash Pie

And that’s a wrap. Readers, what are your favorite ways to prepare winter squash? Do you know any other ways to ease the prep process? Why is the sky blue? The comment section is ready for your good words.

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If you enjoyed this, you might also give big props to:

Selasa, 19 Oktober 2010

Green Kitchen: Kale and Balsamic Tofu Salad

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green.

I’d like to thank the internet for some recipe kismet.

Last Monday, there was a fire in my apartment building. I, and my apartment, are fine. I am grateful. I am signing up for renters insurance. But even though the fire was half a block from my actual flat, the repercussions have been felt throughout the building – no electricity for an evening, no hot water for a day or two. And no gas, still.

So there I was, two days after a greenmarket haul, with a fridge full of vegetables, and just a microwave and toaster oven to cook them in.

I didn’t know how long this would last, so I made due. I splurged on some frozen creamed spinach, which is one of my favorite things in the world. I baked tofu in the toaster oven. I poached eggs in my microwave, which worked well for the first try, but then inexplicably gave me nothing but exploded eggs and a microwave to wash. I steamed broccoli in the microwave, and remembered why lots of people don’t like vegetables.

By midweek I was growing weary, and starting to worry about my produce. I had a beautiful bunch of lacinato kale, a new vegetable for me, waiting – I hoped patiently – in the crisper drawer. I know kale can last a week or two, but I was also getting really sick of steamed broccoli. I seasoned the heck out of it, added butter and oil, but still.

So when, four days into this adventure, Heidi Swanson posted a recipe for a raw kale salad, I knew I was in luck. It even called for exactly the kind of kale I had! Tuscan, aka lacinato, aka dinosaur, kale. With a few tweaks I could turn it into a healthy, fresh, satisfying full meal, requiring no cooking implements larger than a wee toaster oven, powered blissfully on electricity. (Wind-generated, natch, and its tiny size means it spends less energy just heating air than a full-sized oven.)

[Of course, when after days of calls to the super and building manager I finally got through to my super, he was like, Where’ve you been? (Um, here?) You didn’t answer my calls! (What calls?) I have a hot plate for you! (Ooh, yay!) So now I have two burners and the smell of vaporizing plastic chemicals mingling with aromas of sautéed kale and broccoli.]

I love how healthy this salad is – kale is a powerhouse veggie, full of vitamin A and high in protein for a plant. There are no empty carbohydrates here, and no gluten if you use wheat-free tamari. The fat content looks high, but it's all healthy and good-for-you, helps your body absorb the nutrients in the kale, and makes a pile of raw greens taste almost decadently rich.

But what I really love about this salad is that it's so dang good. The strong, sweet, savory tofu plays perfectly off the bright, lemony dressing (which I kept licking off my mixing spoons). A few simple ingredients, no cooking implements bigger than a toaster oven, and you get a surprisingly sophisticated, addictive salad. That's right – an addictively delicious raw kale salad. You're welcome. (And Heidi Swanson, the farmer who grew my kale, New York City firefighters – thank you.)

~~~

If you like this, these will also set your taste buds (but not your apartment) on fire:

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Kale and Balsamic Tofu Salad
serves 3
Adapted from 101 Cookbooks and The Vegan Foodie.

1 lb extra firm tofu
3 T balsamic vinegar
3 T soy sauce (wheat-free tamari for a gluten-free meal)
2 T olive oil
2 t honey
2 cloves garlic, smashed

1 bunch Tuscan kale (aka lacinato, aka dinosaur) about 4-5 cups cut up

½ garlic clove
¼ t salt, plus a pinch
¼ c grated pecorino cheese
3 T olive oil
juice of one lemon (a scant half-cup)
1/8 t red pepper flakes
ground black pepper, to taste

1) Press the tofu for at least 30 minutes.

2) Whisk together vinegar, soy sauce, 2 T oil, and honey (or combine in a sealable container and shake. Add smashed garlic cloves.

3) Cube tofu. Add to marinade. Marinate for at least 30 minutes, or overnight.

4) Preheat oven (or toaster oven) to 375. Line baking sheet with parchment paper. Arrange tofu cubes in a single layer.

5) Bake tofu 30-40 minutes, flipping after 20 minutes, until browned and cooked down. (Tofu can be made in advance and refrigerated for up to a few days, until you're ready to make salad.)

6) De-vein kale and cut into ribbons. (Kitchen shears are good for this.) Put in a big bowl.

7) Smush garlic and ¼ t salt together (in a mortar and pestle or in a small bowl with the butt of a knife or something). In a small bowl combine garlic/salt paste, cheese, olive oil, lemon juice, red pepper flakes, black pepper, and a pinch of salt. Whisk together.

8) Add dressing to kale and toss. (Swanson warns, “The dressing will be thick and needs lots of tossing to coat the leaves.”) Add tofu, and let sit for at least 5 minutes before serving.

9) Garnish with a splash of oil or a sprinkle more of cheese if you like.

Approximate Calories, Fat, Fiber, and Protein per Serving
391 calories, 28.6g fat, 4g fiber, 18.4g protein, $1.71

(A note on calculations: This amount of tofu marinade is required to get good coverage so the tofu soaks in in, but it's much more than gets absorbed. So I'm including the full price for those ingredients, but only ½ the nutritional impact, because it doesn't all get eaten.)

Calculations
1 lb extra firm tofu: 365 calories, 22g fat, 5.8g fiber, 39.8g protein, $1.79
3 T balsamic vinegar: 21 calories, 0g fat, 0g fiber, 0.1g protein, $0.12
3 T soy sauce: 11 calories, 0g fat, 0.1g fiber, 1.9g protein, $0.12
5 T olive oil: 504 calories, 56g fat, 0g fiber, 0g protein, $0.20
2 t honey: 23 calories, 0g fat, 5.7g fiber, 0g protein, $0.55
2 cloves garlic, smashed: n/a, since you don't eat them, $0.06
1 bunch Tuscan kale: 134 calories, 1.9g fat, 5.4g fiber, 8.8g protein, $1.00
½ garlic clove: 2 calories, 0g fat, 0g fiber, 0.1g protein, $0.03
¼ t salt, plus a pinch: 0 calories, 0g fat, 0g fiber, 0g protein, $0.01
¼ c grated pecorino cheese: 80 calories, 6g fat, 0g fiber, 4g protein, $0.75
juice of one lemon: 30 calories, 0g fat, 0.5g fiber, 0.5g protein, $0.50
1/8 t red pepper flakes: 1 calorie, 0g fat, 0.1g fiber, 0g protein, $0.01
ground black pepper: 1 calorie, 0g fat, 0.1g fiber, 0g protein, $0.01
TOTALS: 1172 calories, 85.9g fat, 12g fiber, 55.2 g protein, $5.15
PER SERVING (TOTALS/3): 391 calories, 28.6g fat, 4g fiber, 18.4g protein, $1.71

Ask the Internet: Best Kitchen Tips?

Today’s question is inspired by the front of Cook’s Illustrated.

Q: Everyone has little tips, tricks, and hints that make their lives easier in the kitchen. What are your favorites?

A: Here are my two:

1) I don’t like using supermarket plastic bags to pack my produce. It feels wasteful. But throwing them in a regular canvas bag inevitably results in bruising and cuts. Enter the recyclable wine bag.

Now, I place individual fruits and veggies into one of the six compartments. It protects the skin and keeps them from rolling around. Of course, I still use plastic if it’s a big bunch of wet romaine, but this is a nice solution for a good chunk of my groceries.

2) Dragging a knife sideways across a cutting board surface will dull the blade, but fast. So, when I’m chopping herbs or mincing garlic, I use the dull side to gather them into a pile. That way, the blade stays sharp and I don’t get food all over my hands.

Readers, how about you? What are your best little strategies and tips for cooking, shopping, and/or eating?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Senin, 18 Oktober 2010

Pasta with Butternut Squash, Sage, and Pine Nuts: Delicious and Borderline

Today on Serious Eats: Broccoli Rabe with Turkey Sausage and Grapes, an offbeat, healthy winner from Mark Bittman’s How to Cook Everything.

Some days, we define a “healthy” recipe as a produce-based, vitamin-packed powerhouse of unadulterated wholesomeness, designed to fuel you through most major decathalons.

Other days, “healthy” implies we’ve lightened existing recipes, giving readers slightly less deleterious options to heavy, nutritionally bereft mealtime favorites.

Today’s dish is definitely one of those second thingies, in that it very nearly skirts the boundaries of our mission statement. Which is to say, the ingredients will cost you a Hamilton, and ultimately, the whole shebang isn't terribly diet-friendly.

Still, Pan-Fried Pasta with Butternut Squash, Sage, and Pine Nuts IS cheap and healthy … to an extent. It avoids processed foods, includes massive doses of Vitamins A and C, and contains significantly less fat than the original recipe. It’s pretty cheap for a Sunday night dinner, too, or for entertaining guests. In fact, the original Kitchn author served the dish at her wedding, to her guests’ infinite glee.

Plus, there’s that scent. To me, sage is the fragrance equivalent of a seeing a unicorn in the wild. It’s rare, magically delicious, and nobody believes you when you try to describe it. In other words, this recipe will make your whole house reek of delight.

Of course, if you make it yourself, there are a few things to know:

1) Next to shaving my knees, my least favorite activity is cubing butternut squash. On one hand, if you really feel like hacking something to pieces, it’s great for getting your aggression out. On the other hand, if you buy it pre-cubed, you won’t bleed as much

2) Pine nuts are a good 33% of the price here. In my humblest of opinions, they’re not vital to the success of the dish. If you want to just sprinkle a few on the top of each serving OR leave ‘em out entirely, you’ll save between $2 and $4.

3) A few commenters on the original Kitchn post mentioned this recipe is a little dry. It’s supposed to be kind of arid, but shouldn’t taste like the Sahara. If you’re finding it less than moist, stir in some reserved pasta water until it reaches the consistency you like.

Ultimately, Pasta with Butternut Squash, Sage, and Pine Nuts is a minor indulgence that's totally worth a little extra whatever. Enjoy, sweet readers, and don't think twice about it.

(Incidentally, this marks CHG's 1,000th post. Hooray! I wonder if we get cufflinks.)

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If you like this, you’ll surely enjoy:

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Pasta with Butternut Squash, Fried Sage, and Pine Nuts
Serves 4 or 5.
Adapted from The Kitchen.

1 medium butternut squash (2 to 3 pounds), skinned, seeded, and cut into 1-inch cubes
1 small sweet onion, peeled and diced
3 cloves garlic, minced
3 tablespoons olive oil, divided
Salt and pepper
1/2 cup fresh sage leaves, divided
12 ounces farfalle pasta
1/3 cup pine nuts, toasted
2/3 cup Parmesan, grated, shredded, or shaved
Cooking spray

1) Preheat oven 375°F. Cover a baking sheet with tin foil and spray with cooking spray.

2) In a medium bowl, mix squash, onion, garlic and 1 tablespoon olive oil. Mince half the sage leaves and toss those in, as well. Salt and pepper to taste. Stir again. Spread mixture in a single layer on baking sheet. Bake 35-40 minutes, stirring twice for even roasting. Squash should be soft at the end.

3) Meanwhile, cook farfalle in a medium pot of boiling salted water until al dente. Drain, reserving 1/2 cup pasta water. Set aside.

4) In a large skillet, heat remaining 2 tablespoons of olive oil over medium-high heat. (It should be really hot.) Add remaining sage leaves and cook until crispy, about 1 or 2 minutes. Remove with a spider or slotted spoon to a small bowl. Salt lightly. Crush or chop to little pieces.

5) Add half the pasta, half the squash mixture, and half the fried sage to the hot pan, making sure it’s not too crowded. (You want this to fry, not steam.) Cook for about 5 minutes, or “until the pasta is heated through and getting crispy on some of the edges,” stirring frequently. Add pine nuts and cook for 1 more minute. Pour into bowl and stir in half the parmesan.

6) Repeat Step #5 with remaining ingredients.

NOTE: So, a few commenters on the original Kitchn post mentioned this recipe is a little dry. It’s supposed to be kind of arid, but shouldn’t taste like the Sahara. If you’re finding it less than moist, stir in your reserved pasta water until it reaches the consistency you like.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
Four servings: 631 calories, 23.3 g fat, 5.7 g fiber, 20.9 g protein, $2.60
Five servings: 505 calories, 18.6 g fat, 4.6 g fiber, 16.7 g protein, $2.07

Calculations
1 medium butternut squash (2 to 3 pounds), skinned, seeded, and cut into 1-inch cubes (about 28 ounces): 357 calories, 0.8 g fat, 15.9 g fiber, 7.9 g protein, $1.69
1 small sweet onion, peeled and diced: 29 calories, 0.1 g fat, 1 g fiber, 0.6 g protein, $0.39
3 cloves garlic, minced: 13 calories, 0 g fiat, 0.2 g fiber, 0.6 g protein, $0.12
3 tablespoons olive oil, divided: 358 calories, 40.5 g fat, 0 g fiber, 0 g protein, $0.36
Salt and pepper: negligible calories, fat, fiber, protein, $0.02
1/2 cup fresh sage leaves, divided: negligible calories, fat, fiber, protein, $1.99
12 ounces farfalle pasta: 1200 calories, 6 g fat, 12 g fiber, 42 g protein, $0.75
1/3 cup pine nuts, toasted: 280 calories, 26.7 g fat, 1.3 g fiber, 6.7 g protein, $3.29
2/3 cup Parmesan, grated, shredded, or shaved: 287 calories, 19 g fat, 0 g fiber, 25.6 g protein, $1.76
TOTALS: 2524 calories, 93.1 g fat, 22.8 g fiber, 83.4 g protein, $10.37
PER SERVING (TOTAL/4): 631 calories, 23.3 g fat, 5.7 g fiber, 20.9 g protein, $2.60
PER SERVING (TOTAL/5): 505 calories, 18.6 g fat, 4.6 g fiber, 16.7 g protein, $2.07