This clean-eating and very tasty Asian inspired dish makes use of three highly nutritious “super-foods”- Maitake Mushrooms, Lacinato Kale and Quinoa. I was in the neighborhood Asian market and came across a selection of beautiful fresh Maitake mushrooms. Maitakes (Grifola Frondosa) are being studied for their beneficial effects on the immune system, for cancer treatment and for their effects on blood lipids, glucose, insulin and blood pressure. They are chock-full of vitamins and minerals and besides that they taste really good.

Lacinato Kale (also called Cavalo Nero or Tuscan or Black or Dinosaur Kale)  is one of my favourite vegetables, like all kale it is full of vitamins and minerals -particularly vitamins A,K,C and manganese as well as fibre and  deliciousness. It is also lovely in pasta dishes or as steamed greens.

Quinoa- I’ve written about how much I love it here before-is actually a seed (of the goosefoot plant- chenopodium quinoa) rather than a grain but it is generally assigned to the whole grains category. It has a complete protein- and lots of it- and is a bit nutty and delicious. I like it cooked a bit al dente so that there is a slightly chewy pop to the little curly-cued seeds when they are cooked. You cook it like rice- making sure to rinse it well beforehand as the seeds contain a naturally occurring saponin that makes them bitter. Just rinse and cook in a 2:1 of liquid to Quinoa for about 15 minutes after coming to a boil. Steaming is good too.

Stirfry of Maitake Mushrooms, Lacinato Kale and Quinoa

(serves two)

• peanut, coconut or avocado oil for pan
• 1 fresh Maitake mushroom* head, about 2 cups chopped (also called Hen of the Woods in your Asian Market)
• 2 cloves minced garlic
• 1 medium onion, chopped
• 1-2 cups Lacinato Kale washed, spun and cut into 1 inch ribbons
• Shao Hsing  cooking wine* (optional)
• Black Vinegar* (optional)
• Soy sauce
• Salt
• Szechuan Peppercorns, freshly ground, pinch (optional)
• 2 cups of cooked Quinoa (see above)
• chopped shelled pistachios

Heat a wok or a heavy bottomed skillet over medium high heat. When hot add the oil then the mushrooms and onion, fry until the mushrooms render their juices and the onions are caramelized, add the garlic and cook being careful not to burn it. Add the kale and stir until softened. Add Shao Hsing, Black Vinegar (*found in most Asian Markets) and Soy starting with a Tablespoon of each and then adding more as needed to adjust to taste. Add the cooked Quinoa and some salt and ground Szechuan pepper or regular black pepper and stir all to heat through and serve in small bowls garnished with a Tablespoons chopped pistachios for a bit of crunch.

Good Eating to you!

xo

I’ve been kind of quiet on the blog for a few months. Frankly, I had a rather huge disappointment in not being able to finally swing opening my own cafe/bakery in December and it kind of took the wind out of my sails for a while. But in embracing that there will probably be a someday when it will work (just not now)  I have to learn a little patience which is a good lesson for me- I guess. I continue to work on figuring it out and hopefully the economy will improve in the meantime. Silver lining lookout anyway Blast!

So I continue to work part time for now and have decided that now is also a really good time to work on any habits that I want to change and to improve my fitness level so that I can pass my Referee Skating Skills Test in the coming months.

I’ve been working on cleaning up my diet off and on for a few years now. I waffle and then I waffle

A few years ago I gave up sugar, white flour and any kind of processed food for a month and it was a real surprise for me. First of all, after the first few days I  really wasn’t feeling any cravings for sugar or any kind of junk.  Then I started to focus more on putting nutrition into my meals rather than what I was missing out on. Finally I really felt great- my skin glowed and I had loads of energy. So why didn’t I stick with it? 

Well, let’s face it- it’s harder to eat at restaurants and be social and show your love through the food you make with Ezekiel bread and roast beets than it is to do whatever you want. So I need general guidelines with a small percentage of flexibility. I need some leeway also because if I am too strict I rebel and lose my motivation altogether. Silly me.

 So I’m back on the clean-eating and rummaging through my brain for creative ways to add nutrition, not sabotage any one’s health and yet still do the baking and cooking that I love. And I’m giving myself a 20% pass to have a treat now and then. I think that could be the answer. Clean up my recipes or simply have the treat and then go back to eating well and don’t make a habit of it.

I recently bought some of Tosca Reno’s cookbooks- I think there are nine or ten of them now. I purchased ”The Eat-Clean Diet Recharged!” and “The Eat-Clean Cookbook” and they seem to me to be a  really well thought out, common-sense approach to healthy living. Clean eating is a concept born from the body-building weight training community. It involves eating lean protein, complex carbohydrates and healthy fats, avoiding white sugar and nutritionally devoid foods  and consuming small regular meals to keep your energy levels high and your body able to handle demands for fitness training and health. It’s real food and a lifestyle more than a diet-which greatly appeals to me.

I also like Dr. Joel Fuhrman’s ” Eat To Live” program which focuses on nutritional density. I’ve mentioned it before and it really makes sense to me. Plus I like the “24 Hour Turnaround” by Jay Williams, PhD and the “Body for Life” program by Bill Phillips and Michael D’Orso- they encompass clean eating, strength and interval training and a common sense approach to a healthy lifestyle. These all ask for about 80% eating clean, nutritious, whole foods and give you a 20% flexibility that amounts to one day or 4 meals a week that maybe are less than stellar. Bill Phillips writes about how there are both physiological and psychological needs to have this once a week change up in what we eat just like rest is important to building fitness. Our bodies need to be reassured that they are not starving- that there are abundant calories available so that they don’t need to conserve energy in the form of fat reserves. And we need to look forward to a celebration or a splurge without guilt. It’s easier to be motivated to eat well if you know you don’t have to give up every treat that comes along for the rest of your life. Not doable for me for sure.

I believe that I can really do this because:

1. I care about what I put into my body.
2. I care about eating good and delicious food.
3. I love to cook!- Duh!
4. I REBEL at strict rules and formula diets that exclude nutrient groups.
5. I don’t do well with deprivation!
6. I enjoy moving and feeling good after regular exercise.

I’m excited that my sister, Tonya, is doing this with me from several states away. We’ve both noticed how our energy levels have improved already and how we don’t even want to eat white flour foods or sugar- awesome! Eat clean for a while and then eat some junk food and see how crappy you feel. It’s amazing! We’re checking in on the exercise too and although I had a little setback, injuring my ankle yesterday, we are both ramped up to get completely fit and healthy. I am looking to swim or cycle for a while instead of walking for my cardio- and I can strength train off of the ankle - until it heals. But you know- I would have used my injury as an excuse to stop not so long ago. Yay- for the power to change your life!

Here is an awesome snack or side dish that I cooked up the other day, spices are a great addition to your whole nutrition dishes:

Roasted Cauliflower with Indian Spices

• 1 head of raw (organic if possible) cauliflower
• extra virgin olive oil
• Garam Masala*
• Madras Curry Powder
• tiny pinch of Sea Salt

Preheat the oven to 375F. Wash the cauliflower, drain it well in a salad spinner or using a clean dish towel. Break the cauliflower apart into florets, place into an oven safe low sided casserole or baking dish. Drizzle with a bit of  extra virgin olive oil and sprinkle evenly with several pinches of Garam Masala, Curry Powder and a tiny bit of sea salt. Roast for about 15-18 minutes but leave it a bit crunchy.  Eat as a side dish or a snack – it is so yummy! Good warm or cooled.

Garam Masala

• 2 Tablespoons whole green cardamom pods
• 2 Tablespoons whole coriander seeds
• 2 Tablespoons whole cumin seeds
• 1 – 4inch cinnamon stick
• 1/2 Tablespoon whole cloves
• 1 teaspoon whole black peppercorns
• 1/2 whole nutmeg, grated
• 3 bay leaves, crumbled

Preheat the oven to 325F. Grind everything together finely in a spice grinder or coffee grinder dedicated to your spices- or you can use a mortar and pestle but work in small amounts and combine afterwards. Put the ground spices onto a baking sheet lined with parchment and roast for 8 to 10 minutes or until toasted and fragrant, cool and store in a tightly covered container in a dark, dry place.

Eat Well, Be Well!

xo

Cook a small shank end ham in a crockpot and then glaze it in the oven while you cook some easy potatoes au gratin and steam some marble sized brussels sprouts- and voila  you have an easy and comfortingly great dinner!

Ham in the Crockpot

You’ll need 1 smallish bone in, shank end, fully cooked ham, small enough to fit in your crockpot with the lid on. Since crockpots work by slow heat it is important  that the lid hold in the heat so if your ham is too large to close the pot you’ll have to cut it so it fits or  it won’t work.

I admit that I cheated a bit and made a foil tent to extend the space since my lid was resting on the thin end of the ham and I was off of closing the lid by about an inch and a half . I’m sure that this is not recommended by the crockpot manufacturer so I’m not recommending it to you even though I did it. Safety first you know!

Put the crockpot on low and cook a few hours – the ham will be moist and tender. If you have a removable crock you can make the glaze and glaze the ham in place in the crock and finish in a 350F oven for a half hour or until the glaze is bubbly.  If not remove it to a roasting pan and finish off as above.

Glaze:

•1 cup brown sugar
•2 Tablespoon whole grain mustard (I like Emeril’s with horseradish)
•approximately 2 Tablespoons orange juice and 1/4 cup Whiskey of choice or Orange Brandy-or just enough to moisten the sugar and mustard to a paste

Pat all over the top and sides of the ham and cook in the oven at 350F until bubbly.

Potatoes Au Gratin

• 6 potatoes, baked  and pared or pared, boiled and drained well
• bechamel sauce to coat (see recipe below)
• grated aged gouda or gryere
• salt and pepper
• snipped fresh chives

Butter a shallow baking dish. Toss the potatoes in the bechamel sauce and layer in the dish with the grated cheese and salt and pepper to taste. Bake in  the oven with the ham until bubbling and finish under the broiler to brown the top. Top with the chives.

for the Bechamel:

• 2 cups milk
• 2 small bay leaves
• 3 Tablespoons butter
• 1/4 cup all purpose flour
• 1 teaspoon season/garlic salt
• 1 egg yolk
• 2 Tablespoons half and half cream

Heat the milk with the bay leaves until just coming to the boil. I do this in a 2 cup Pyrex glass measuring cup in the microwave for ease. In a medium heavy bottomed (preferably copper clad) sauce pan heat the butter until melted and bubbling. Add the flour and season salt and stir until a paste forms. Remove the bay leaves from the hot milk and add the milk to the flour paste in the sauce pan. Stir constantly with a whisk until slightly thickened. Mix the egg yolk with the half and half and add to the mixture in the pan stirring as you add to incorporate it without making scrambled eggs. Cook until thickened.

You’ll end up with moist and flavourful ham, browned and creamy potatoes and bite sized al dente brussels sprouts- perfect. Mmmm.

We enjoy the small plate style of Tapas now and then and two of our favourite dishes are Patatas Bravas and Crab Cakes. While it’s lovely to go to Meditrina or Martine Cafe (two of our favourite local tapas restaurants) and order many small plates to share- occasionally we like to make our own at home.

Patatas Bravas (brave potatoes) are very easy to make and so delicious.
In exploring some Spanish cuisine I’ve found that spicy foods are not often the standing order. A Spanish friend of mine once complained that black pepper was too spicy. So these potatoes are for those with “machismo.” 

Patatas Bravas

• Potatoes as many as you like, scrubbed and dried -about 2 pounds will serve four people
• 3 garlic cloves, peeled
• 2 large or 3 small dried chiles- I use Guajillo, remove seeds and break up into pieces
• 3/4 teaspoon of toasted and ground cumin seeds
• 2 teaspoons sweet paprika
• 2 Tablespoons red wine or sherry vinegar
• pinch of salt
• olive oil for frying
• one bell pepper, seeded and sliced
• salt and pepper to taste for finishing
• chile salsa mayonnaise or romesco sauce for serving

Boil the potatoes until almost tender- about 10-12 minutes. Drain and cool them.
While the potatoes are cooling, place the garlic and chilies in a mortar and pestle and pound them until a smooth paste forms, add the cumin, paprika, vinegar and salt and mix well. Set aside.

Slice the potatoes about 1/4″ thick or even a little thicker. Heat a heavy, wide skillet for a few minutes over medium flame and then add olive oil to thinly coat the bottom. Add the sliced potatoes in a single layer and season with a bit of salt and pepper. Fry until golden on one side and then flip. They will stick at first- but will release once a crust is formed. Fry the other side until it releases and add the sliced pepper and fry until the pepper is tender. Add a tablespoon of the garlic-chile paste and turn the potatoes into it to coat all sides. Fry for a few minutes and then serve. Drizzle a  bit of mayonnaise mixed with some salsa to taste over the top or serve a romesco sauce on the side.

The chile-garlic paste will keep for a few days in the fridge so you can cook extra potatoes and make these a few times, or use the paste in other dishes to add some spice.

I know it’s not usual to use King Crab in crabcakes but I had some on hand and they were delicious.

King Crab Cakes

• 1 cup cooked king crab meat, picked over for shells
• 1/2 cup red onion minced
• 1/2 cup celery minced fine
• pinch of old bay seasoning
• pinch of chile powder- I use Rick’s homemade mmm
•  a couple of teaspoons of mayonnaise
• about 1/4 to 1/2 cup of moist bread crumbs
• 1 egg
• panko bread crumbs to coat
• salt and pepper to taste
• chile mayonnaise or romesco for serving

Mix all except the panko crumbs until you have a light mixture that will hold together when pressed lightly. You may have to adjust the bread crumbs but don’t add too many or you will make the crab cakes heavy. Form small cakes and coat with panko crumbs. Fry in a heavy bottomed skillet over medium heat in a little olive oil until cooked through and browned on all sides. Serve with a bit of chile-mayonnaise or romesco sauce.

I made a nice Pom spritzer – with Pom Wonderful pomegranate juice and a bit of San Pellegrino sparkling water and lemonade to go with these one night. Janny from Pom Wonderful was nice enough to send me some a while ago. I do really like and use their very healthy product and have posted about it before, we make a lot of Pom martinis and cocktails around here. I also like it in smoothies, have used it to make granola, had it over cereal and we even add it in a splash to our water with meals for a refresher. There is always a bottle in our fridge.

Try using some in Sangria- I made a pitcher of that on another night that we had Tapas.

Pom Sangria

• one bottle nice Spanish red wine like Rioja
• 1- eight ounce bottle Pom Pomegranate juice
• 1/2 cup orange brandy or Gran Marnier
• 1/4 cup sugar
• 1/2 cup orange juice
• Sparking mineral water such as San Pellegrino to taste
• Sliced fruit- oranges, lemons, limes or even grapes and peaches etc.

Mix the first 5 ingredients making sure the sugar dissolves. Add sparkling water to taste to dilute or add fizz. Add the sliced fruit and enjoy responsibly.

Do you ever enjoy an evening of Tapas- what are your favourites?

xo