Dark Leafy Greens: A Why to guide

So I am a convert. A dark green leafy vegetable convert. I recently spent a week away from home at a conference in Salt Lake City, not the foodie capital of the planet. I began to realize just how much I miss being able to cook for myself as well as the kind of food I eat on a daily basis.

I am not talking about salads here. I am talking about kale sauteed with garlic, lemon and white wine or collard greens steamed in chicken broth with mushrooms or endless varieties of cooked greens either steamed or sauteed in either olive or coconut oil (the only two oils save sesame for flavoring) that ever enter my kitchen. So why leafy greens?

First: Leafy greens regulate digestion. At first if you aren’t used to them they may cause gas, but you will get used to them. Start slow. Eventually they will make everything right down there. Why? Its because of the fiber. More fiber than bread or whole grains.

Second: Leafy greens contain magnesium. Tons of it. That is what makes plants green. Magnesium is the center of the pigment molecule chlorophyll that makes plants green and helps them convert energy from the sun into food for themselves…and us. Magnesium is needed for bone health, energy creation, stress relief, immunity and so many more vital body processes

Third: Vitamin K, Vitamin C and Calcium. A cup of Kale has 600 mg of calcium. A cup of milk has only 300 mg. That’s twice the amount. And greens don’t have hormones, saturated fat and other substances that we still haven’t quite figured out what does to us out of infancy. So get on board. And make greens a part of your plate. All you need is a few teaspoons of olive oil, some chopped garlic or ginger and the greens. Saute them until they turn a bit lighter green. Watch my video for how to make a “greens stir fry“.

Cooking healthy food is so easy and takes so little time…

I constantly hear from my students and clients that time is an issue for them in preparing healthy meals. I’m primarily working from the home office these days and I live in a walk up building. As much as those stairs are good for my heart – cooking just seems so much easier than running up and down the stairs, walking to my favorite take out place (at least 5 blocks away), standing in line to order food and then walking back to my apartment and up the stairs to consume said food.

This afternoon I cooked enough Quinoa for the week and made a steamed Swiss Chard and bean main dish. So many people shy away from both dark green leafy vegetables and beans, but I don’t know why. I used canned organic beans which I gave a rinse over and I destemmed the Swiss chard by hand (which took maybe 30 seconds) and then chopped it in strips and then turned the cutting board 90 degrees and chopped it in squares.

I put it in a 2 qt saucepan and steamed it with like 2 tbsp of water for exactly 2 minutes until it turned bright green. Then I added the rinsed beans (red beans, not sure what kind – no sodium added and organic in a can that said it was free of bisphenol-A!).  I added a touch of sea salt (a few shakes) and a bit of low sodium soy sauce and two cap fulls (using the jar I had) of curry powder.

I spooned about 1/2 cup quinoa into a bowl and added the greens/beans on top. Delicious and took me less than 5 minutes to make.  More bioavailable vitamins than a multi-vitamin, more calcium than 2 cups of milk (although many argue the absorption in vegetables with oxalic acid) and enough protein for my needs. Plus, I feel light, energetic and ready to tackle my academic needs of the day.

 

healthy superbowl recipes are coming…

Greetings 2011!

Its been a long time! This blog has been in hibernation as many changes have been occurring within Sobel Wellness. But we’re back and ready to provide you all with some rocking superbowl friendly recipes with a bit of a healthy flair!

In the thick of winter here in the Northeast, all I want to do is curl up on the couch with a bowl of warm soup. I’ve been filling up on dark leafy greens, beans, grains and grass fed beef on occasion.   Although I had some wonderful short ribs last night at Artisanal for restaurant week, I’ve been taking a vacation from meat this winter. I go back and forth, but usually only have meat once a week.  I just feel better when I don’t eat it and I love my vegetables!  Seasonally, I do love summer and Fall vegetables the best, but there are still a few good ones around year round like dark leafy greens, Brussels sprouts and my personal favorite: Leeks!

So many of the soups we know as comfort foods aren’t always the healthiest, but it is really easy to make some easy winter soups in relatively little time. My two favorite soups are butternut squash and black bean.  Every so often I make a butternut squash black bean soup when I’m feeling really crazy. Both are really easy and require a few ingredients. Butternut squash soup can be made with the following 4 ingredients: butter or olive oil, squash, chicken or vegetable stock, Cinnamon and a pear. If you like you can add salt and pepper. I find a good squash and the pear to be sweet enough, but some people like a touch of sugar or agave. I really don’t think its necessary. I usually use about 4 cups of stock to 1 lb of squash. The hardest part of the soup is cutting and peeling the squash – but thanks to Trader Joes you can get cheap squash already peeled and chopped! The black bean soup is a bit more complicated and I’ll post one of my favorite recipes soon.

I just bought the ingredients for my first lamb chili. I’ll be developing that recipe this weekend and post it soon, just in time for the superbowl. Chilies are easy and fun! Plus they give you an excuse to put beer in your food!

Some dark beers have a nice amount of iron and magnesium. I’m still working out the nutrition information for my recipe, but this will be one chili that is actually good for you. I use low-fat lamb and very little of it – the meat is more for flavoring than anything else. It is the beans and a smattering of cheese that give you good protein.  There will also be some great hidden ingredients like cocoa powder, sesame and nutmeg that in addition to cumin and cilantro really give the chili its amazing flavor.

I’ll be back with a whole lot of good recipes soon. As well I’ll be trying out some new recipes here in preparation for some work I am doing for my thesis where I am putting together meal plans and writing a curriculum for diabetes education. Fun stuff!

Zucchini Goat Cheese Quiche and other early September Delights

August is the height of squash season.  Now it is September and there’s still a lot of squash available. I love this time of year. The peaches are still around, fresh and plentiful…and oh so sweet and the apples and pears are just showing up at the markets. I bought two pears yesterday hoping to have them around for the week, but I ate them both yesterday Have to get some more I guess. I ate the peach this morning. Just could not wait.

I picked up all kinds of squash at two different farmers markets this week. Yesterday at the Farmers Market near Columbia University, I picked up some Japanese Eggplants, Thai Eggplants, Lemon Basil and Avocado Squash.  Today I picked up some fresh cilantro, kale (I’ve never seen so much kale that was grown organically in a bunch before – whole foods usually sells three leaves in a bunch of organic kale), baby bok choi and some fresh gala apples.

You could basically cut up the vegetables and eat with no seasonings and you don’t even need to cook, but if you are looking for a bit of dressing for your naked veggies, a bit of honey, apple cider vinegar and a bit of olive oil go a long way.

Yesterday I brought home my squash bounty and looked in my cabinets to see what I could add them to.  I had bulgur wheat, coconut milk, some red curry paste I had made the other day and a block of sprouted tofu.  I was hungry and as usual not in the mood to cook something really complicated but very yummy.  So, I started boiling the bulgur (one cup of bulgur in 2.5 cups water). The bulgur cooks about 12 minutes. At about 10 minutes in, I added the chopped avocado squash, curry paste dissolved in coconut milk to which I had added to tofu and let it marinate for a few minutes prior). I put a top on the pot and cooked the grain, veg and tofu mixture for about 2 more minutes.  Delicious! Easy and in one pot!

With the remainder of the squash I made a quiche today with 4 eggs, goat cheese, a mixture of other cheeses, goat milk and thyme, tarragon, pepper and salt. I topped it with just a bit of pastured butter only available until September (now!).

I made my favorite agave lemonade to go with it. Just a splash of organic lemon juice, 1 tsp of agave and the rest of the glass water with three ice cubes. Mmmm. Hope you get out to the markets and enjoy the September offerings!

Next post I’ll tell you about the yellow tomato, cucumber gazpacho I made with lime and Meyer lemon juice.

Please pass the beans!!! and cut the steak…into three :)

I did some menu planning the other day for different diets by calorie and realized just how many calories we sometimes mindlessly eat, especially when dining out in restaurants.

Some commentary…I visited a steakhouse with a friend. Needless to say that the restaurant emphasized its corn fed beef from South Dakota which had the best tasting corn in the country. The animals were fed for 452 days (roughly 1 year and 3 months) and then…what? They were slaughtered. Perhaps the meat tasted good…but it was much higher in fat than say a grass fed steak and not in the kind of fat that we want to take in.  It occurred to me that nutrition science shuns red meat when instead small portions of grass fed beef should be emphasized on occasion. Also the smallest steak on the menu was 8 ounces and entitled a “petite” fillet…as if 8 ounces was a tiny portion only fit for a tiny woman or a small child. The regular fillet was 12 ounces. It was enormous and could feed three people. My dinner companion ate it all as I ate my fish, beans and greens leaving a few medallions of fish on the plate because I was full.

But, plant protein is wonderful too. Its such a shame that the humble bean and grain get the shaft. A wonderfully balanced meal is 1/2 cup cooked beans, 1 cup whole grains such as quinoa or millet and 2 fists worth of a whole bunch of seasonal vegetables. My favorites out now are pattypan squash and sunflower sprouts.  I also had cranberry beans a week or so ago. Wonderful! I wish to see more beans (and their are heirloom varieties) well soaked (to help ease digestion!!!) and offered on menus.  But, more than that, I’d like to see more people eat at home and cook their own food…or hire me to do it for them

A note on restaurants, the typical portion of beef in a restaurant is between 12-16 ounces. The typical recommendation is 4 ounces…6 ounces of all protein of any kind for the day!!! Its pretty hard to do this when the restaurants offer so much more. But you can make a good choice! When dining out, order an appetizer and a salad or split an appetizer and a main course with a friend. I had two co-workers who used to do this every day. Its a great way to save money (eating home saves more!).

Spring recipes and cooking outside your comfort zone!

The rain might be over, the birds are chirping, I see a lot of asparagus around. Does that mean, spring is finally upon us? I am working on transitioning from the meat and root based dishes of winter to the greens based dishes of spring. I finally get to bring back my fresh greens based cassoulets, asparagus and pea soup (using fresh peas from the garden, not frozen!) and planning for summer recipes.

This week, I’m planning some fresh asparagus recipes as well as a red lentil dal with cauliflower and carrots. I saw some wonderful purple, green and white cauliflower at the farmers market last week and I wasn’t sure what to do with all of it, so I put it in soup. The soup started with a few shallots and carrots (because I didn’t have any celery). I added the red lentils next and swirled them around in the olive oil. I had about 2 cups of vegetable stock, so I added that with about 2 more cups of water and about 2 tablespoons of Moroccan Marrakesh curry mix (all kinds of spices – if you are Moroccan and from Marrakesh, you probably know – otherwise the usual tumeric, cumin or standard curry mix all work, the Moroccans and Marakeshites are probably cringing right now). I also added a bit of Hawaiian black lava sea salt – just a shake, not even 1/4 teaspoon.

I simmered the soup 20 minutes, until my kitchen smelled so heavenly I had to try some. Then I did, two bowls worth. Yum!

I found this great website: http://noteatingoutinny.com/category/recipes/.  I thought what a great idea, not eating out in New York. I always find it hard to follow other people’s recipes exactly. My ADD runs away with me, I get a basic idea and then alter it to the things I like and it usually works out, better sometimes I think

I started making this chocolate cake one year based on a recipe from culinary school and I forgot the water once, forgot the sugar another time. The cake came out differently, but still good. I altered it so that I made two or three new variations on the recipe that were well, my recipes. I encourage you to do the same. Cooking is an art form, like singing or writing. It is meant to be creative, expository and at the same time you can’t be afraid to take risks. If you have 6 people waiting for you and only 2 hours to cook, you might want to follow a recipe more carefully or at least do the experiment once on your own on a smaller scale, but if its just you, your partner or children waiting, give your creativity a whirl. You’ll grow as a cook and its always great to be pushed to cook outside your comfort zone. Give it a try or drop me an email and I’ll help.

The secret to perfectly non-bitter Brussels Sprouts

I never thought I’d like Brussels Sprouts. I remember them being bitter and unpleasant in my youth.  One day a client requested them, so I cut them open, drizzled them in olive oil and a touch of balsamic vinegar and a bit of salt and beyond here they were. Adding a bit of garlic made them even better. Now clients request them all the time.

But the other day, I had some from West Side market. They were bitter as could be, distasteful really, as I remember them from my youth. I also had some a few weeks later from Whole Foods. The same thing. They weren’t crispy, they were soft. They just weren’t mine.

So I took the ones I bought from whole foods and put them in a bowl with a bit more olive oil and salt. I also added some balsamic. Then I sliced them in half and placed them on a cookie sheet and roasted them at 375 for about 15 minutes. Delicious!

I figured something out. Slicing them in half crisped them up and made them so much more palatable than leaving them whole. I imagine the increased surface area lets some nutrients leak out somehow, but they taste so much better

Turkey Chili

I have been making turkey chili  at Luscious Organics for at least three years professionally. Every time I make it, I make it a little differently and I hope a little better. I’ve made three variations this week alone for three different clients and each one was better than the next.

I made some today for a client using chipolte peppers, a little of the chipolte sauce, tomatoes, onions, oregano, cumin and just a drop of cocoa powder (unsweetened). This evening, I made some for myself. I just had two bowls since it was so good.  Tonight I added some mole sauce, chili powder, curry powder, tomato sauce and of course those chipolte peppers. They are amazing, hot and sweet, just like I like my men

Here’s a recipe of sorts, although its constantly changing.

2 tablespoons olive oil

1 small onion

4 cloves of garlic, crushed

1 tablespoon tomato paste

1 lb ground turkey

2 chipolte peppers chopped with the sauce they came in (I used Roland brand in a can)

1 12 ounce bottle dark beer (I used black and tan yueling)

2 tablespoons chocolate powder

1 tablespoons sesame seeds

3 tablespoons chili powder

3 tablespoons curry powder

A few hearty shakes of good quality oregano

1 can of diced tomatoes (about 16 ounces)

1 can kidney beans (organic, no salt if possible)

Directions:

Saute onion in olive oil. After 5 minutes or so, add tomato paste and chile. Break up ground turkey into onion and paste/chile. Brown turkey with olive oil. After turkey has been seared/browned, add beer. Allow to simmer with beer for about 8 minutes. Add spices and diced tomatoes continue to cook for 12-15 minutes. Add beans cook 3-5 minutes more. Serve with low fat (or non-dairy) sour cream, chopped cilantro and sharp cheddar cheese.

Turkey Meatloaf with Mom

In the snowdrift that is Long Island and taking some time off from private clients this week and next, I decided to cook some turkey meatloaf for my mother in a way she’s never had it before.

In my life and times studying and eating food, I have always loved meatloaf. However, I can’t put meatloaf and healthy in the same sentence. Usually, because the “meat” used for a traditional meatloaf was the cheapest and fattiest cut ground up with whatever leftover vegetables there were and shaped into a loaf. It was gourmet even back when it surfaced in the 1950′s kitchen, but it was cheap and easy to make.

So I bring you a slightly healthier, slightly more elegant version of my mother’s meatloaf, made with her by my side, doing what she always does – direct and nag me that I’ve dropped onions and peppers on the floor. She doesn’t care that Julia Child did as well. I could only imagine how mothers have influenced the great chefs. I wonder if Bobby Flay had the same relationship with his mother when he was inventing things as a kid in her kitchen. Love, take it any way you can!

So, here’s the recipe. I bet your mouth is watering and your heart full, the way you should always approach cooking.

An elegant Turkey Meatloaf

Ingredients:

1 small onion, diced small

1 shallot, chopped small

3 cloves of garlic, smashed and chopped fine

2 carrots, peeled and diced small

1 tablespoon of olive oil

2 lbs 97% lean ground turkey

1 28 ounce can of crushed san marino tomatoes (imported from Italy – organic is best)

2 eggs (organic, cage free are best)

1/2 cup panko breadcrumbs

Herbs de Provence (2 teaspoons)

Fresh rosemary chopped (2 teaspoons)

1 teaspoon paprika (ground)

pepper to taste (there’s enough salt in the tomatoes)

Directions:

Preheat oven to 350 degrees.

Mix turkey, tomatoes, bread crumbs, eggs, and chopped rosemary in a large mixing bowl with a wooden spoon (your hands are better – make sure to clean them thoroughly first!) and set aside.

Meanwhile, heat olive oil in a 12 inch frying pan with high sides and add onion, shallot, garlic, carrots, herbs de Provence and paprika once oil is hot. Saute 10 minutes until carrots are soft.

Add vegetables to the meat mixture. Stir to combine.

Place mixture in 13X9 baking pan and bake at 350 1 hour. Check at 1 hour for doneness with toothpick to see if comes out clean and top is set.

If you like, mom adds ketchup and breadcrumbs on top to form a crust. I would never do this, but sometimes, mom’s way is best and traditional! And traditions are important. I might also add reserve some of the tomatoes and add to the top with additional fresh chopped herbs for the same effect, but mom won this time

Enjoy the snow!

biking, cheffing, and fall vegetables

Fall is one of my favorite seasons – the yellows, the oranges, the deep reds…yes, it describes the changing leaves, but also the wonderful vegetables available at the farmers market. I’ve been biking around new york every weekend (and some weekdays), looking at trees, life, its just heaven and its a wonderful way to burn off all the great recipes I’ve been testing and tasting lately.

Just this week, I made a fabulous roasted acorn squash. These vegetables (fruit really, they have seeds!) are so delicious and sweet all you need to do is split them open, scoop out the seeds and sprinkle with a touch of cinammon. Want a little extra richness you could spritz on some olive oil or melted butter in a water mister or you could just use a spoon. Roast them for 45 minutes and the skin will get soft enough you can just cut into pieces and pop the whole thing in your mouth. The skin is still a bit too hard for you? Just eat around it.

Also at the end of summer, beginning of fall, we’ve got pumpkins, butternut squash and tons of green vegetables still around. I tend to focus more on autumn soups like butternut squash and bean soups such as creamy black bean and white bean. A touch of white truffle oil and its heaven in a bowl.

So get out there on your bike, your feet and walk, run or bike around to see all fall has to offer. You’ll be surprised with its splendor!

Like these recipes? Contact me for a cooking class in your home or to learn more about my professional personal chef programs available to you in New York City. My website is www.sobelwellness.com. I can also do long distance consultations about what to cook and buy at farmers markets as well as general chatting about your health.