Michael Pollan, Saturated Fat, and Braised Fennel (veg, gf)

Leave a comment February 23, 2014 Lauren

Fennel. So lovely, so fragrant, so exotic-looking when wedged between carrots and celery in the produce section, like a ballerina on a bus. It stumps check-out clerks and home cooks, causing both to miss out on its nutritional benefits if they do not know what in the heck to do with a bulb once they’ve brought it home.

feathery fronds

Fennel packs vitamin C, fiber and potassium in each serving, making it a nutritional powerhouse and especially beneficial to runners and athletes recovering from hard workouts. Low in calories and incredibly flavorful, it’s a stellar addition to any home menu. All while earning you “cook unafraid of unusual vegetable” points (score!).

My favorite way to prepare fennel is the simple braise outlined below; another favorite is tossing it into this A!G Provencal Fish Stew. This braise pairs well with chicken, fish, or pork, or with loads of other veggies- I’ve served it alongside roasted carrots, onions, and brussels sprouts as a hearty all-veggie dinner. Hope you enjoy! And how else have you prepared fennel?

BRAISED FENNEL

Adapted from McDaniel Nutriton

Ingredients:

3 large fennel bulbs, trimmed and sliced (you can use the stalks as well)
1 cup broth or 1 cup water and 1 tsp vegetable base
4 tbsp butter- this sounds like a lot but bear with me
3 cloves garlic, minced, or 3 tsp crushed garlic
2 tbsp fennel seeds

Directions:

After prepping the fennel, this recipe is a one-step wonder. You’ll toss all of the ingredients into a saucepan and cook in just a moment. Clean your fennel bulbs and cut off a slice of the thick root end. Lob off the fronds and reserve for another use and cop the stems and root into 1-inch slices. I find it easiest to quarter the bulbs and cut from that point.

Now before you toss everything into your pan, let’s talk butter. Recent studies have shown that “bad” saturated dietary fat, if it comes from high-quality organic sources (think organic butter from grass-fed cows, grass-fed or pasture raised beef, raw cheeses, strained organic yogurt, whole organic milk, eggs form pasture-raised chickens, etc.), may not be that bad after all. Scientists and the food-minded argue that it’s the highly-processed trans fats and chemically altered saturated fats and preservatives that are killing us. A 2010 study by the American Society for Nutrition concludes that:

“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD (coronary heart disease) or CVD (cardiovascular disease).”

WHOA. In a recent conversation about the saturated fat vs. high-quality full-fat food debate, a friend pointed out that the food our healthier, more active, longer-living grandparents ate was full fat, was often organic before that was a “thing,” was fresh, and was more satiating due to its high fat (and fiber) content. Hmm. Very true. Our grandparents also ate more vegetables and whole grains than we do- no slabs of meat at each meal and no bags of Doritos and partially hydrogenated cheese dip. And they ate smaller portions. The argument for full-fat foods does not, by any means suggest that eating plates of hand-cured, gourmet, farm-raised bacon with six eggs and toast slathered in butter is a good for you- everything in moderation, my friend. Journalist and food activist Michael Pollan, with whom I’ve recently become obsessed, says it best:

“Eat food. Not too much. Mostly plants.”

So to celebrate that mantra and to test the new theory, which makes perfect sense in my mind, let’s eat veggies and use butter today! Back to the recipe. Add all ingredients to a deep saucepan and bring to a boil. Reduce heat, cover, and simmer for 10 minutes. Uncover and continue cooking over medium for another few minutes, until most of the cooking liquid has evaporated; don’t allow the fennel to get mushy. There you have it! Serve. What are your thoughts on the saturated fat debate? I’d love to hear your comments below!

Quickie: Easy Blender Hummus (v, gf)

6 Comments February 12, 2014 Lauren

Sometimes you just need an easy snack. Something nutritious and fast that you can have around for a while or feed a crowd with. My answer? Hummus. Friends coming over on short notice and you don’t know what to serve? A hummus and veggie tray. Have kids? Want to make lunches with minimal ingredients so you’re not cooking all week? Consider hummus sandwiches, pitas, or snack packs. Need a healthy afternoon pick-me-up at work? Hummus and chips. You see where I’m going with this. I mean, really- throw all ingredients into a blender. Blend. Serve. Who doesn’t love a recipe like that?

Here’s Buzzfeed’s take on how to eat hummus all day long. And here’s Bon Appétit’s list of 10 things to do with hummus.

EASY BLENDER HUMMUS

Adapted from my beloved Mark Bittman

Ingredients:

2 cans reduced-sodium garbanzo beans, drained with liquid reserved
1 cup tahini
1/2 cup olive oil
juice of 2 lemons
1 tbsp cumin
1 tbsp paprika or smoked paprika
2 tsp crushed garlic
roasted garlic cloves, optional
kosher salt, to taste
freshly ground black pepper, to taste

Directions:

Place all ingredients in a large blender or food processor bowl; you can halve this recipe easily. Blend, pouring in the reserved liquid from the garbanzos until the hummus is as smooth as you’d like (you may need to scrape the bowl). Taste, adjust seasonings, and serve, refrigerating leftovers. Enjoy!!

a cross-section of hummus fixins

Quickie: Hard Boiled Eggs with Dukkah (veg, gf)

Takeout Fakeout: CBW Steamed Veggie Bowl with Quinoa (v, gf)

White Beans, Cabbage, and a Lovely Cookbook (v, gf)

2 Comments January 2, 2014 Lauren

I’ve always looked up to my aunt Liz. A world-traveling, multilingual, distance running biological science grant approver with a PhD, she’s been reliably exciting and in-the-know my entire life (and hers, too). Being around her has always been an exhilarating treat; you should have seen the fervor caused when my two sisters and I would rip open boxloads of Liz’s hair products, makeup, jewelry, headbands, etc. that she was through with or passing on before an overseas move. Watching us divvy those half-used cans of designer mousse was like watching sweaty, sobbing pre-teen fans claw over each other to grab a tossed scrunchie at a Britney Spears concert. Big, Big News.

As you can imagine, this sense of excitement has only slightly dissipated, mostly because I’ve caught on to the whole “acting calm in public” thing (work in progress). When Liz gave me a copy of Heidi Swanson’s James Beard award-winning “Super Natural Every Day,” I had to work really hard to not squeal and yell MINE as soon as she handed it over. Super Natural is a lovely book by a lovely chef, filled with lovely photos and very helpful tips. In addition to the creative, delicious recipes, the pantry chapter is my favorite- Heidi really breaks down how to properly stock a modern kitchen. The cover recipe looked so glorious, I had to try it first. Cooked cabbage is a win in any dish for me, and this recipe was no exception. Have you tried Heidi’s recipes? What did you think?

WHITE BEANS AND CABBAGE

Adapted from Super Natural Every Day, by Heidi Swanson

Ingredients:

1 bag shredded green cabbage, about 3 cups
2-3 small Yukon Gold potatoes, scrubbed and chopped into 1/4″ dice
2 shallots, thinly sliced
1 can white beans, rinsed and drained
2-3 tbsp olive oil
kosher salt
Parmesan cheese, optional

Directions:

Heat 2 tbsp olive oil in a deep saucepan over medium heat. Take the time to let your OCD freak flag fly and really dice your potatoes into a small, uniform dice. Doing so will not only enhance the beauty of this dish and ensure even cooking of the potatoes, but will provide you with more crispy, cooked potato surface area, and who doesn’t want that?

So. Do that, then toss the potatoes and a healthy pinch of kosher salt with the hot oil. Cover the pan and cook for 5-8 minutes, scraping the pan occasionally, until the potatoes are cooked through. Add the shallots and the beans.

Allow the beans to cook in a single layer for a minute or two, until they’re slightly browned. Scrape the pan again, cook until the beans are browned all over and a bit crispy, then add the remaining tablespoon olive oil and the cabbage. The cabbage will wilt as you stir; once it has broken down a bit, you’re ready to taste for seasoning and serve. Enjoy!

we served ours with pork tenderloin. ’twas delish.

Have Yourself a Healthy Little Christmas

Leave a comment December 26, 2013 Lauren

Happy holidays! I hope everyone reading this is stuffed to the gills with pie and ham and eggnog and booze and sugar cookies. That’s a good way to be. Dave and I have between three and four family Christmases to attend each year and the highlight is always the food. This, for our crazy Cruse appetites, means two dinner plates each and a dessert plate, at every meal. WHOA. Hey, we love life! What can I say? A delicious practice, gorging ourselves, but fleeting and not without serious après-holiday plumping effects.

This year, Dave’s mama suggested a healthy Christmas Eve feast- novel idea! I assume some responsible families, somewhere (somewhere very far away from us, out of sight and mind) have been doing this for generations, but it was definitely a twist in our holiday routine. The menu included mashed sweet potatoes, Oaxacan eggplant spread, shrimp cocktail, quinoa salad, grilled salmon, and roasted pork tenderloin. Not a stick of butter in sight, and the meal was a huge hit! I’ve included all recipes below. What did you make? Does your family steer from the norm and go healthy during the holidays?

dinnah is served!

HEALTHY CHRISTMAS FEAST!

Grilled Salmon with Herb Rub: just posted this Allez! recipe last week! Such an easy crowd pleaser.

Oaxacan Eggplant Spread: adapted from Gourmet magazine. Char eggplants and poblanos, peel, chop, and combine with white onion, cilantro, lime, and the kicker- a habanero! Divine. This was the underdog Big Deal dish of the evening. We made it one before, in the summer- it’s really good with ice cold beer. Serve with corn tortillas or tortilla chips.

Mashed Sweet Potatoes: clean, roughly chop, and boil 3-4 large sweet potatoes until tender (do not skin). Drain, return to pot, and mash with 1/2-3/4 c orange juice, 2-3 tbsp margarine, 1 tsp cinnamon, and a pinch of kosher salt. Taste and add more OJ/margarine/cinnamon/salt to taste.

Quinoa Salad with Avocado, Black Beans, Corn, and Tomatoes: adapted from MindBodyGreen. Cook and cool 1 cup quinoa according to package directions. When cool, add a whisked vinaigrette of the juice of a lime, 2 tbsp olive oil, and 1/4 tsp each salt and pepper. Add a handful chopped cilantro, 1 cup corn, a rinsed can of black beans, 10-12 halved cherry tomatoes, and a diced avocado. Adjust seasoning to taste.

Pork Tenderloin: we roasted a pre-seasoned pork tenderloin from the store, but here’s an Allez! rosemary pork tenderloin recipe from February, 2012.

Shrimp Cocktail: who has two thumbs and forgot a close-up? This girl! But no biggie- just buy shrimp and serve with cocktail sauce. BOOM.

I hope the holidays were wonderful for you and that 2014 is full of joy and success. And, as always, thank you for reading!

Merry Christmas!

Herb-Rubbed Salmon with Savory Oat Groats & Kale (gf)

2 Comments December 18, 2013 Lauren

My next stop on the one-way kale train I’ve been lately on was a tasty and versatile savory grain recipe. It was a win-win because of the kale and because I heart savory cooked grains. We were given a generous amount of groats from my husband’w coworker, who bought them by mistake. After Dave made them for breakfast several times with milk, cinnamon, and berries, I thought to myself “self, I bet we could get rid of these more quickly if I paired them with dinner.” And guess what? Well, there were still a LOT of groats left and we’re not quite through them and there are only two of us for Pete’s sake, but the new dish helped us slog through.

I served this with salmon rubbed with my favorite herb rub and cooked in cast-iron. The fish can be grilled or broiled, so cook it however you’d like. The rub takes well to each of those cooking methods. If you don’t have kind coworkers to bless you with a windfall of oat groats, you can find them in the dry goods sections of health food stores or in larger grocery stores. You can usually buy them loose. Also, the groat recipe is vegan!

SAVORY OAT GROATS AND KALE (v, gf)
Adapted from Martha Stewart
Ingredients:

2 tbsp olive oil
1 yellow onion, diced
2 leeks, sliced into matchsticks and rinsed well in a colander
6 garlic cloves, minced
1 large carrot, diced
1 cup oat groats
1 cup vegetable stock
1 cup water
1/2 tsp Kosher salt
1 large bunch kale, deveined and chopped into ribbons
cracked black pepper
a pinch of crushed red pepper flakes
lemon wedges, for serving (optional)

Directions:

Heat 1 tbsp of the olive oil over medium heat. Add the onion, the leek matchsticks, and 3 cloves of garlic and cook, stirring frequently, until the onion is translucent. Stir in the carrot and the groats, and cook for 1 minute more. Add the stock, water, and salt and bring to a boil; when boiling, reduce heat and cover, cooking for 25-30 minutes.

before….

Meanwhile, heat the remaining tablespoon olive oil over medium in a deep saucepan. Add the kale and garlic and saute about 3-4 minutes, until the kale has wilted. When the groats have cooked their 25-30 minutes, stir in the kale and garlic, cracked black pepper to taste, and the crushed red pepper. Voila! All done! I like to serve this dish with lemon wedges on the side.

….after!

HERBED SALMON RUB

Adapted from Better Homes & Gardens

2 tsp dried rosemary
2 tsp dried thyme
2 tsp dried minced onion
2 tsp dried minced garlic or 1 tsp garlic powder
1 tsp Kosher salt
3/4 tsp cracked black pepper
1 1/2 tbsp brown sugar
salmon fillets, 1-inch thick, skin on
olive oil

Directions:

Okay, now for the fish! Heat your skillet over medium and add a teaspoon of olive oil. Add all rub ingredients in a food processor and blend well. This makes enough rub for a few go-rounds, so save what you don’t use in the fridge. You’ll be glad you did, this is good stuff right here.

Rub the salmon on both sides with olive oil. Take 1-2 tsp seasoning per filet and rub that onto the salmon flesh. Place the fillets in your skillet, skin side down, and cook 3-4 minutes, until about halfway done (you’ll see the color changing from dark pink to light). Flip over and cook an additional 3 minutes, or until the fish is cooked through and flaky. If you’re grilling or broiling, prep the same way but don’t flip. This rub is so flavorful, surprisingly so. It’s almost the only way i make salmon at home- I hope you like it! What rubs do you use on fish? Let me know what you think in the comments below.