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!

Focaccia! Deep-dish Focaccia! (v)

Leave a comment February 18, 2014 Lauren

Dave and I were fortunate enough to visit the most beautiful place in the world recently: the U.S. Virgin Island of St. John. The island is 2/3 national park (whaaa!), has beaches varying from pristine white sand with aquamarine water to grassy turtle habitat to all smooth, gray rock, it’s dotted with Dutch and Danish sugar mill ruins, and it’s crisscrossed with challenging and well-maintained hiking trails. The fact that the majority of the island is a park keeps the riff raff out (airports, huge all-inclusive resorts, restaurant chains, shopping malls) and that’s helped the wildlife, flora, coral, and sea life stay healthy and breathtaking. It’s pretty much the real-life Neverland. I know this because the people of St. John each have a glinting glimmer of Lost Boy in their eyes.

Neverland, I tell ya

We fell in love the moment we arrived and swam, hiked, and ran over as much of the island as we could during our stay. We snorkeled daily, swimming with hawksbill turtles, myriad tropical fish by the school full, barracuda, rays, and even a large eagle ray. Rarely have I come back from a vacation in better shape than I left, but that was definitely the case coming home from St. John. And while the scrubby Missouri hills of home can’t compare to the vertical, emerald green volcanic mountains of STJ, I am determined to forge a hiking habit this summer, ticks be damned. Each day after hiking and swimming, we’d head to better-than-they-have-to-be food and drink spots like the Fatty Crab (order the Recession Special), Sam & Jack’s, Vie’s Snack Shack for conch fritters, Skinny Legs for burgers, live music, and shots with locals, and Asolare (go straight to the bar to meet Kim, master mixologist). I’m telling you, if you’re an outdoorsy nature lover who also enjoys outstanding and creative food, people, and drink, St. John may very well be the island for you. It certainly stole our hearts.

Outside of physical exertion and rum-swilling good times, a highlight of our trip was an incredibly romantic dinner Dave booked with Ted’s Supper Club, a well-known private chef service on the island. We were agog watching Ted cook. A-freaking-GOG. The skilled and professional Chef Ted whipped up an unforgettable meal of salad, dumplings, scallops, fish, veggies, lava cake, and a deep-dish focaccia bread with pesto and tomatoes cooked in cast iron that held us over for days. The focaccia really made an impression on us and I vowed to make it when we got home. That was in January; we have refined our humble approximation over three tries since. I present to you: Lauren and Dave’s deep-dish St. Louis focaccia by way of Chef Ted of St. John. Hearty. Delicious. Bring a hunk on a hike.

DEEP-DISH FOCACCIA

Humbly and reverently adapted from Ted’s Supper Club and Italian Food Forever

Ingredients:

5 cups all-purpose flour, plus more for dusting
2 tbsp (3 packets) instant yeast
1 tsp kosher salt
1 Italian seasoning
2 cups warm water
2 tbsp pesto
2 tbsp chopped sun-dried tomatoes
4 tbsp olive oil, divided
Parmesan cheese, optional (recipe is vegan without)

Directions:

Note: I let this bread rise three times, so go into this knowing that it’s is a time-consuming recipe, even with the speed-rise method I recommend. Mostly hands-off time, but still. In a large mixing bowl, blend the flour, salt, Italian seasoning, 2 tablespoons olive oil, and yeast. Add 1 cup of warm water and stir until combined. Add the remaining cup water, 1 tablespoon pesto, and sun-dried tomatoes. Stir the rest of this in well until the mixture resembles a shaggy ball. This takes a bit of manhandling and you could take care of this step in a Kitchenaid with the hook attachment if you’d like.

I was lazy and didn’t take a picture of this step. Shame, shame! Enjoy this map of Neverland instead (available on etsy).

Turn the dough out onto a lightly floured counter or prep board and knead for about five minutes, until the dough is smooth and uniform. You may want to have your hunky husband take care of this step as you watch him admiringly from the other side of the kitchen, what with his being all rustic and manly and kneading the dough and all. Shape the dough into a ball. You’ll be very happy with how pretty it looks at this point. I’m happy for you, too. Ted would keep a small chunk of dough from his most recent focaccia as a starter, which we have begun to do as well. This helps the dough develop a yeasty, sourdough flavor, so tear off a hunk and refrigerate for your next batch if you plan to do the same. In a large, clean, glass mixing bowl, add 1 tbsp of the olive oil and place your dough in the bowl, turning to cover with oil. Cover the bowl with plastic wrap or a kitchen towel and set aside.

Now, for the rising process: I use a rapid-rise method for this bread, and it works wonderfully. Place a measuring cup (I use the same glass measuring cup I measured the water with) and microwave for about a minute thirty, until hot. Leave the cup in the microwave, and place your covered dough bowl in next to it. Close the microwave and let the dough rise until doubled, about 20-30 minutes. Keep an eye on this- take a picture on your phone for reference if you want to compare size. After the dough has risen, punch it down with the backs of your hands until the built-up gas has been released, then fold over itself, coating with the oil in the bowl, and cover again with the plastic wrap (I had to reach out to an expert baker friend from high school on this step via Facebook; I ❤ social networking). Let the dough rise a second time, punch down a second time, and let the dough rise a third and final time. Whew. This will take an hour to an hour and a half total. You will be handsomely rewarded for your patience, I promise.

doubling

Now! Preheat your oven to 425. Add 1 tablespoon olive oil to a cast iron pan, coating the bottom and sides. Remove the dough bowl from the microwave, punching down the dough a final time. Spread the dough out evenly in the pan with your fingers. Don’t you feel homey and capable? You should. Poke a few holes in the top of the dough, spread the top with the remaining 1 tablespoon pesto, and sprinkle with Parmesan, if you’d like.

Bake for 25 minutes on the middle rack of your oven, turning once. THIS STUFF IS DELICIOUS. We cut it into squares because we eat too much at a time otherwise but slices work, too. Top with a mix of hearty vegetables, or serve with marinara, meat sauce, or soup. Or just eat it plain and dream of the islands as you enjoy your lovely creation by the fistful. Così buono!

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

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.

kale. it’s so hot right now.

Spaghetti Squash & Garlicky Kale: Vegan Italian Extravaganza! (v, gf)

7 Comments September 19, 2013 Lauren

Well, well, well, looks like dinner was vegan and I didn’t even mean to plan it that way. And meat was not missed! This meal was full-flavored, hearty, and robust, sans any major source of protein. I did miss having a glass of wine, though- but that still wouldn’t have disrupted the accidental vegan harmony (winey ommmmm).

Dave and I made spaghetti squash for the first time last month, after my mother-in-law ordered it at a Ruby Tuesday (who’da thunk it) the night before a race. The race went well and we were left with happy memories of swimming, sweating, and spaghetti squash. I’ve made it three times now, and have been roasting it à la Martha– the squash has turned out well each time. Ms. Stewart doens’t disappoint. You really will be shocked and amazed at how easily the strands shred away in noodle-like ribbons from their gourds. Ooh! Aah! Spaghetti squash has a mild, neutral flavor, so pairing it with this very bold kale worked well. I also opted to use Newman’s Own Sockarooni, a loud sauce, for the squash itself.

SPAGHETTI SQUASH & GARLICKY KALE

Ingredients:

1+ lb kale, washed and cut into ribbons
3 large cloves garlic, minced
3 tbsp olive oil
water
red wine vinegar
1 large spaghetti squash
1 jar Newman’s Own Sockarooni or 2 cups homemade marinara (show-off)
salt & cracked black pepper
Parmesan, if desired (I understand this is not vegan- leave it off for true vegan purity and click more for a related video)

Directions:

***Before you begin, let me tell you that roasting spaghetti squash takes an hour and a half. It can be microwaved, but I can give zero advice on microwaved spaghetti squash because I haven’t done it. That sounds pretty unappealing, anyway. Cleared your calendar? Good! Here we go!***

Preheat your oven to 375 degrees and move the rack you plan to use to the middle or bottom middle of the oven. Prick the spaghetti squash all over with a knife, in rows from top to bottom. Place the squash on a baking sheet and b=roast for 1 hour and 20 minutes- set your timer for 40 minutes so you can flip it halfway through.

Once you have flipped the squash at 40 minutes, heat your olive oil over medium-high heat in a heavy-bottomed dutch oven. Add enough chopped kale to cover the bottom of the pot and stir. It will be snap-crackle-popping, but don’t be scared. Add more kale if you think too much bare, hot pan is exposed and causing oil to pop. Stir and add the rest of the kale, in batches, coating with the hot oil. After all of the kale has wilted (about 3-5 minutes), salt it, cover and reduce heat to medium. After 5 minutes, or if the kale seems too dry, add a bit of water (about 1/4 cup), and recover.

Let this kale cook until the spaghetti squash has just 5 minutes left, and add more water if you need to. With 5 minutes to go on the squash, uncover the kale, cook off any excess water, and push the kale to one side of the pot. Add a splash of olive oil to the bare side, and add the garlic to the oil. Stir gently for 1 minute; then combine with the kale. Add a splash of red wine vinegar, and stir again. Done!

Okay, back to the squash. Remove it from the oven, cut off the ends with the trimmed stem, and cut the squash in half lengthwise to cool- use an oven mitt for this. It will be hot. Let the squash cool for about 15 minutes, then remove its middle seeds with a slotted spoon, the way you would with the seeds of a [piping hot] Halloween pumpkin. Holding a squash half with an oven mitt, scrape the flesh out from side to side over a colander. The flesh will come out in perfect, spaghetti-like strands! Heat a bit of sauce and top the squash with the sauce if your choice. Serve alongside the kale. Tasty, healthy, hearty, ever-loving goodness.