The Bitter, The Better!

The Wonders of Bitter Greens
Broccoli Rabe

This painting reminds me of our daughter and her friends picking flowers while on vacation last week. 

Now that we are back from spring break, and the bags are unpacked and the piles of laundry cleaned, folded and put away, it is time to refocus on healthful eating.  We ate well on vacation, but our intake of greens was far lower than our intake of ice cream, toffee and other sweet treats that we only eat when we are on holiday.  So logically, one of my first stops when we got back to NYC was the greens isle at Whole Foods. And one of my favorite, powerhouse go-to green:  Broccoli Rabe.

Bitter greens are so important to healthy living because they contain phytonutrients that support the liver to manage cholesterol, balance hormones and detoxify the blood.  They also help to metabolize fats. Aside from Broccoli Rabe (also known as rapini), other healthy bitter greens include radicchio, dandelion greens, endive, kale, daikon greens and arugula.  They are all fantastic!

Broccoli Rabe with Pine Nuts and Bread Crumbs

This dish is a staple in our home.  I have instructed countless friends over the years in its preparation. It pairs wonderfully well with most proteins and can be enjoyed in any season!

Here is what you will need:

2 heads of Broccoli Rabe
Olive oil
1/4 cup pine nuts
4 cloves of garlic cut into large pieces
dash of hot pepper seeds
1/2 cup of bread crumbs
1 Lemon
salt/pepper

Cut the leaves of the Broccoli Rabe into pieces and with a peeler, thin the stalks. Soak the greens in hot water for 3-5 minutes. This not only cleans the vegetable but also takes the bitterness down a bit. Remove from water and dry (preferably with a salad spinner). 

While the greens are soaking, sauté the garlic, pine nuts and hot pepper in the olive oil for about 2 minutes (or until garlic is soft).  Add in bread crumbs and sauté until slightly browned (another 1-2 minutes). 

Add in the rapini leaves and sauté for 3-4 minutes, or until soft.   

Add lemon and season with salt/pepper. 

Eat greedily!

Next up -- early gardens. This Springtime the "it" plant  is Helleborous. I planted 5 in my garden last fall. 

Spring is here - think healthy!

Lunch Box

What's for Lunch, Honey Bunch?

For kids, the importance of a routine is colossal! Particularly for those who are still learning to tell time, it provides footing, it allows them to know what to expect and to anticipate. Routines ground the young, helping them to predict what will happen next.  Despite inevitable opposition, children notice and respond well to an itinerary.

I always try to cue in my daughter of the daily plan, if possible the evening before. If there is an after school activity she is never surprised, she knows the plan.  Over time, I trust that this will help build her foundation -- into becoming solid, confident and secure.

Routines are one of the many reasons it is great to be back to school -- to have structure, a schedule, a sense of time and place for everyone; it takes the guess work out of the week.  I love it!  While not everything goes smoothly, the routine helps our daughter feel that she is in the know.

But, one routine that I struggle with, along with half the parents that I know, is developing sensible, interesting and edible lunches. It is a consistent parental topic at school drop off/pick-up -- "what do you put into your child's lunchbox?"

I feel like I have tried everything, from letting her choose her items to putting fancy gourmand-worthy dishes in her box.  Below are some suggestions (all are nut-free) that have worked in our family, and some are borrowed techniques from other frustrated parents. Remember don't overwhelm children with too many options.  They do better with fewer choices and it can help limit the fussiness and waste.

•  Soups tend to work well.  But, it is important to consider "fragrance."  While a simple chicken vegetable soup will not likely evoke comments from fellow classmates, anything with curry or even a lentil soup will.   

• Children love carbs.  Buy some quality cheese tortellini and boil in stock (chicken or vegetable, see previous post for recipe) in the morning before school. Add in peas during the last 2 minutes of cooking.  Put this delicious treat in a small thermos. You can even put some in a larger thermos for your lunch!

• Another pasta idea:  there are some easy to make boxed Mac and Cheese products that can be prepared in the morning and placed in a thermos.  Amy's (brand) and Back to Nature (brand) have great organic products that our daughter frequently requests. These boxes are fairly inexpensive too!

• Hard boiled eggs are an excellent source of protein, but not that presentable.  So cut them up with an egg slicer or make them into silly shapes.

The entire PACKiT lunch box is put in the freezer overnight and the contents remain cold for many hours during the school day.  While it is very popular (with millions in sales), I am not a fan.  Frankly, I would rather have a lunch box that keeps food hot!

• Cut bread into interesting designs for sandwiches.  And mix up the protein -- lately fresh mozzarella has been the cheese of choice in our house.

• After your children discover they don't like sandwiches any longer, simply deconstruct it by separating the bread from the protein.  This also helps prevent the dreaded soggy bread syndrome. Also, try small pieces of meat, cheese, even beans, separate or mixed.

• Always include something you know your child enjoys.  Our daughter fancies organic fruit gummies, or a nutritious granola bar.  Stonyfield (brand) makes organic yogurt squeezers -- these always get eaten, and have lasted the test of time. 

• Create a surprise container.  Everyday, surprise your child with a treat.  Newman's Own (brand) makes sensible snacks.  Also Zen (brand) makes organic pudding made with almond milk.

It's tempting, but don't do it!! There is little value added in putting junk food in the lunch. High calories are not the answer and high sugar will only result in sluggish behavior later in the day.

• If your child is reading, place a little note into the lunch box.  Make sure this note refers to something in the lunchbox. For example: Guess what I packed in here today?? Enjoy! Love, Daddy!

• Our daughter has always had a taste for carrots and celery sticks in her lunch. But this does not seem to be the case for most kids.  While raisons alone are a sensible lunch item, grated carrots mixed with raisons are even better.

• Rice balls -- simple, gluten free and delicious.  Use leftover rice from dinner and shape it into balls.  Kids love them!

• Pancake roll-ups filled with a favorite fruit also work well.  Use the leftover pancakes that you cooked over the weekend.

• Sushi Rolls were a huge hit in our house for a while.  Try Cucumber or Avocado Rolls, also smoked salmon with cream cheese was popular-- lots of protein too.

Takenaka makes a perfect container for someone who enjoys sushi...

...it has many compartments and even comes with chop sticks

• Seaweed snacks worked well in our family, especially since many other kids had them in their lunch box.  Unfortunately, they have worn out their welcome, for now...

• Children adore rainbows.  Organize the lunch box (and children can help with this) with the different ROY G BIV colors.  You'll be surprised how well this works, especially for pre-schoolers.

• Jello is an age-old treat!  And now there are some tasty organic varieties.

• Beverages -- water, water, water.  We switched from juice to water early on by allowing our daughter to pick out her own water bottle.  Now, she insists on using it. But, if possible, try to keep the beverage separate from the lunch box so they don't fill up on it,  or encourage kids to  eat a certain number of bites before taking a drink.

Wouldn't you say it's a fairly nice collection of lunch containers!  We'll try anything!

• Be sure to include fruit everyday.  Apple or peach slices are standardly well received by most kids, as are blueberries, grapes and strawberries. Avoid bananas,  they tend to be malodorous and can overpower the container (and classroom).  Don't be afraid to venture out with less traditional fruits, such as mango, guava or papaya. 

• On Fridays, cut up a piece of pizza. It's simple and you know they will eat it!

I would be happy to share some links here on more lunch box ideas, but there don't seem to be that many out there.  So I hope this helped!

Here is an article on the importance of routines:

http://www.accessnorthga.com/detail.php?n=215129

Grilled Chicken Fajitas

Grilled Chicken Fajitas

Move over chicken cutlets!  My family has a new favorite chicken dish -- Grilled Chicken Fajitas. And this time of year, who can disagree.  The secret ingredient: Grapefruit!

If done correctly, Chicken Fajitas are an easy-to-make crowd-pleaser.  And if you follow this recipe, they are low in cholesterol and fat, and are gluten free!

Here is what you will need:

2 Lemons

3 Limes

2 Grapefruits

Chicken Breasts

1 Red Pepper

2 Onions

Avocado

Pepper Jack Cheese

Corn Tortillas

Cinnamon

Cumin

Garlic

Cilantro

Hot pepper paste or Jalapeno

Olive Oil

Clean and dry the Cilantro, then chop (or puree) it finely. 

Tip: Once cleaned and dried, Cilantro (and Parsley) leaves can last many weeks if refrigerated in a sealed container. 

Prepare the marinade by juicing lemons, limes, and grapefruit in a large bowl.  Add in 3-4 cloves of finely chopped garlic, a large handful of chopped cilantro, a diced onion, a tablespoon of cumin and a tablespoon of cinnamon. Season with salt, pepper and a little hot pepper paste. 

Rinse the chicken and add it to the marinate.  This citrus marinade works well for a few reasons.  First, it tenderizes the meat and cooks it a bit.  For packaged chicken, the citrus also breaks down the slippery coating on the chicken.  Finally, and most importantly, it adds unbelievable flavor!

  While the chicken is marinating, slice the 2nd onion and red pepper into strips.  If using Jalapeno, chop it into small pieces. 

Heat 1-2 tablespoons of olive oil in a grill pan and saute peppers and onions until soft and slightly charred.   I added hot pepper paste/Jalapeno to this mixture as well as some salt and pepper. 

Take onions and peppers out of saute pan and set aside. 

Add the marinated chicken to the seasoned grill pan.  For thin sliced chicken, grill each side for 3 minutes.  For thicker cuts, grill for 5 minutes on each side.  Keep the marinade...

...and add it to a small grill pan with some olive oil.  Cook it down.

Heat the tortillas in the small grill pan.  Add marinade and olive oil, as needed. 

Slice the cooked chicken. 

Layer the tortillas with chicken, onions, peppers, jack cheese, avocado (you can use guacamole too) cilantro and maybe a little salsa! Fold and savor! 

For larger groups, all of the ingredients can be laid out on the table and guests can make their own! 

Poultry Tips:

If you have a whole chicken and need to take off the breast meat, here are some simple instructions:

Always start by cutting into the legs, where they are attached to the body.  Cut through the bone of both legs and then do the same for both wings, and set them aside.  Then turn chicken over (onto its back) and cut along center bone and slice out breast filets.  Put the bones into the freezer and later use for preparing chicken stocks. 

If your chicken breasts are too thick, do not start by pounding as this can weaken the muscle fibers and release juices. Lay the breasts on a cutting board and carefully (very carefully) slice horizontally/ lengthwise.  Then lightly pound.

When roasting chicken, to test whether it is cooked, pierce a small hole in the thickest meat.  If juices run clear, it is done.  If there is still some pink, it needs a bit more time.  Thermometers also work well!

When cooking chicken and other meats, it is always best to heat the plates that guest will be using.  This can be done by placing them on a rack above the stove while cooking; or into the oven for a few minutes at 200 degrees (or less). Even a slightly warmed plate will help maintain a more savory food temperature.



Special thanks to my dear friend Catherine T Nguyen who helped me with the photography. 

Summer Fish, in a Flash

What is better than a casual Saturday morning ambling through the local farmer's market with a freshly made artisanal coffee in one hand and an environmentally-friendly reusable shopping bag in the other? Ahh, endless summer days -- everyone is relaxed, unhurried and slowly milling about!

In the northeast, harvest season is beginning to peak, with incredible produce varietals popping up at all the farm stands.  This Saturday I bought the most beautiful, plump Butter (aka Bib or Boston) lettuce, Pea and Sunflower sprouts, fresh corn, a "pope's nose" baguette,  fresh squash flowers (for stuffing and frying) and heavenly radishes.  At the fish tent, I could not resist the fresh swordfish steaks; with its quiet flavor, it is one of the few types of fish that my daughter will eat.  On such an endless Saturday, there is no doubt that I will have loads of time to leisurely pull together a culinary marvel for my family and our dear friends, soon to arrive...

...fast forward 5 hours -- after an exhausting 2 mile hike and an entire afternoon running around on the beach with a bunch of 5, 6 and 7 year olds,  I am now frantically rushing to get everyone cleaned, showered, conditioned and brushed.  Guests are arriving in a half hour, everyone is completely exhausted, beached-out and famished -- and dinner hasn't been remotely prepped, or even fully shopped, for that matter! Culinary marvel, endless relaxing Saturdays?

I quickly look in the pantry...in a large bowl I combine whatever I see for the marinade.  Looks like the fish is going to have an Asian flair.  Swordfish is hearty, so I can go wild and season it brashly.  I know I won't ruin its flavor:

1/4 cup of soy sauce

1/4 cup sesame oil

1 tablespoon diced ginger

2 tablespoons of olive oil

4 large cloves of diced garlic

parsley, lots of it!

handful of diced scallion

juice from a large lemon

juice from 2 limes

1 tablespoon of hot pepper paste

salt, pepper

Simultaneously, I start some white basmati rice, soak the gorgeous butter lettuce and sprouts, put water on for the fresh corn, and warm up the bread. 

For the salad dressing, I mimic the flavors of the fish marinade:

Together I combine:  olive oil, juice of a lemon, garlic, oregano, lime juice, soy sauce (replacing the vinegar), roasted sesame seeds, a dash of miso, a heaping tablespoon of french whole grain mustard, hot pepper flakes and an anchovy. 

After coating the surface of my seasoned cast iron grill pan with a very thin layer of vegetable oil, I put the flame on high for a few minutes, then reduce to medium for cooking.   Grilling is the best way to enjoy swordfish. 

I place the swordfish steaks on the grill, 2 minutes on each side.  

Gorgeous!

Not letting the marinade go to waste, I quickly place it in a sauce pan over a high flame with a dash of flour.

I flip the fish for another 2 minutes

Sauce is getting creamy

I dress the salad and sprinkle it with Maldon sea salt crystals. 

Done!

I place the fish on top of the salad and --

drizzle some of that delicious sauce on top.

 I add the rice and...

...restaurant quality meal in 20 minutes! 

Some helpful tips:

• To avoid pink texture for the kid's portions, cut their steaks in half and sear the opened sides before serving.

• When serving swordfish to children, avoid the dense, dark spots. Not only are these spots more "fishy" tasting but they are also believed to be the areas where chemicals that the fish ingested are stored.   

• Speaking of chemicals, mercury and other toxins in fish are cause for concern.  I found the following link helpful in deciding which fish to choose, how often I should serve, and whether I should buy farmed or wild:

http://www.eatingwell.com/blogs/health_blog/6_of_the_healthiest_fish_to_eat_and_6_to_avoid 

• Cod is also a great fish to serve children.  It has very few bones (always a concern when feeding children)  has a subtle flavor and has a delicate, creamy, flaky texture.  

Cappuccino in a Flash!

Fun Gift...
For Someone That Has Everything.

Recently, we attended an elaborate 40th birthday party, hosted by a friend who appears to have everything.  For weeks, we struggled to come up with a gift. After spending a weekend at the beach, and using our beloved stovetop instant Cappuccino maker everyday, we thought, surely he doesn't have this!  It has been months since the party, and my friend enthusiastically uses the handy machine regularly -- he loves it!

So if you are struggling with a gift, here is a suggestion -- and demonstration, of course!

The Bialetti Mukka Express is a frothy wonder:

This device only has 3 pieces to clean and is handsome enough to keep out.

To use, simply pour the espresso coffee into the funnel filter, and water into the base.

Screw top part of coffee pot to the base. 

Fill upper compartment with milk (or whatever your lightener of choice is these days).

Place on stove, high flame. 

The coffee percolates and froths the milk simultaneously! 

Within 2-3 minutes an audible POP indicates your caffeine fix is ready.

Pour into cup and...

...you have Italian coffee house quality, at home!

We have a number of the Bialetti stovetop coffee/espresso making machines, this company makes a quality, reliable product. Our current favorite coffee machination is the Americano, where hot water is added to expresso for a tasty "hot top" of varying dilution.

It may be interesting to note that while, on one hand I am recommending Cappuccino makers, I am watching my own caffeine consumption.  It is easy to keep a cup of coffee in each hand when watching little ones all day, and this can seriously impact your sleep. It is recommended to keep the caffeine intake to under 250mg/day (this is no more than 2 cups of drip coffee). Expresso is 3-4 times less caffeine per cup than percolated coffee. Green tea is less than 45mg per cup.

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372

Need an organic chemistry fix with your caffeine intake? Here is a scientific blog (but not too esoteric) that shows and explains the function of caffeine in the body on a molecular level (my daughter was excited by the cute mice in the adenosine receptor diagram):

http://boundlessthicket.blogspot.com/2012/04/coffee-my-favorite-kind-of-bean.html?showComment=1404997058718#c1571951509348859818

Oh, by the way, if the frothing pressure value is not in its proper place on the Mukka, this is what happens:

Coffee Geyser!