Miz Chef

Cooking Up a Healthy Life


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Sprouted Quinoa with Roasted Vegetables and Roasted Garlic Dressing

I love cooking with quinoa. It’s not only one of the most nutritious grains—a so-called “superfood”—it’s also deliciously nutty and the texture is slightly crunchy, even while it’s tender.

If you’re already cooking with quinoa, and other nutritious grains, such as amaranth and millet, you’re doing a good deed for your body. Quinoa is one of the only grains that has protein and, of course, it’s gluten free. But if you want to take your healthy ways a step further you might want to incorporate sprouted grains into your diet. You may or may not have heard about sprouted grains, but they are now available as uncooked grains, in dried pastas, and breads, as well as other products.

So what’s the deal with sprouted grains?

Grains contain phytic acid, which is also referred to as an “antinutrient” because of its tendency to block absorption of certain minerals. Phytic acid binds to such nutrients as calcium, magnesium, iron, copper, and zinc. So, while quinoa is a good source of these nutrients, the phytic acid can block them from being aborbed into your system.

Sprouting neutralizes phytic acids, as well as enzyme inhibitors, making the grains’ nutrients more bioavailable. Essential amino acids, such as lysine, also get blocked. Quinoa is one of the few grains on earth that contains lysine, so sprouting quinoa, in particular, is advantageous. Plus, germination produces vitamin C and increases the grain’s (or bean’s or seed’s) B vitamins. Sprouted quinoa looks and tastes just like regular quinoa, except with the added benefits.

You can find packages of sprouted quinoa in health food stores, but considering how much standard supermarkets’ shelves have expanded to include products for health-conscious consumers, who knows, you might be able to find sprouted quinoa in your neighborhood supermarket—if not now, then in the near future.

Sprouted Quinoa with Roasted Vegetables and Roasted Garlic Dressing

Makes 6 servings.

1½ cups diced eggplant
3 cups diced zucchini
¼ cup + 1 teaspoon olive oil
1 teaspoon + a pinch kosher salt
Freshly ground black pepper
3 large plum tomatoes
4 garlic cloves, skin on
1 cup sprouted quinoa
¼ cup extra virgin olive oil
2 teaspoons Dijon mustard
1 teaspoon sherry vinegar
¼ teaspoon sea salt

¼ cup chopped Italian parsley

Preheat the oven to 350 degrees F. Grease a large baking sheet, or line it with foil or parchment paper. Do the same with a small baking sheet.

Combine the eggplant and zucchini in a bowl. Pour in 3 tablespoons olive oil, 1 teaspoon kosher salt, grind in some black pepper, and toss to coat. Spread the vegetables out on the large baking sheet. (You can line the sheet with aluminum foil or parchment, if you like.)Roast, stirring occasionally, until tender and browned, about 20 to 30 minutes.Cut the tomatoes in half and removed the seeds. Dice the tomatoes and place in a medium bowl. Toss with 1 tablespoon oil and a pinch of kosher salt. Lay the tomatoes out on the small baking sheet and roast, stirring occasionally until tender and browned, about 30 minutes.Place the garlic cloves on a piece of aluminum foil. Pour 1 teaspoon olive oil on them, and wrap the foil. Place on a small baking sheet (you can place the packet on one of the baking sheets the other vegetables are on).Roast until soft, about 20 minutes.While the vegetables are roasting, combine the quinoa with 2 cups water and a pinch of salt in a small saucepan. Bring to a boil; lower the heat to medium-low and simmer, half covered, until the water is absorbed, about 10 to 15 minutes. Remove from the heat and let sit for 5 minutes. Fluff with a fork.Unwrap the garlic. When it’s cool enough to handle, squeeze the garlic out of the skin into a small bowl. Add the extra virgin olive oil, mustard, vinegar, and sea salt. Whisk until well blended.

In a large bowl, combine the eggplant, zucchini, tomatoes, and quinoa. Add the dressing and mix well. Mix in the parsley. Taste for seasoning and adjust if needed.

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Pancit Bihon Noodles with Snow Peas

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Pancit bihon noodles are long, thin noodles made from cornstarch and are used widely in Philippine cuisine. They’ve got a nice firm texture and can be used in pretty much any recipe that calls for long, spaghetti-like noodles. And they are gluten free.img_6471

Noodles were introduced to the Philippines by the Chinese. It’s said that the word pancit comes from Hokkien, a southern Chinese dialect: pian e sit, which means “something conveniently cooked.” Pancit noodles became a staple—in fact, national—dish of the Philippines.

The recipe I offer here today is a basic Asian noodle dish, and you can add or remove anything you like. Look for pancit bihon in Asian markets.

Pancit Bihon Noodles with Snow Peas

Makes 4 to 6 servings.

½ lb. snow peas
8 oz. pancit bihon noodles
2 teaspoons cooking oil (such as grapeseed or sunflower)
3 large garlic cloves, minced
1 tablespoon sesame oil
1 tablespoon soy sauce
Sea salt, if desired

Trim the snow peas and either cut into strips or just chop coarsely.img_6470Bring a medium-large pot of water to a boil. Add the noodles and stir them in. Cook until tender, about 5 to 7 minutes.img_6478Drain in a colander and run under cool water to stop the cooking. Set aside.img_6479In a wok or wide frying pan, heat the cooking oil, then add the garlic and sauté until fragrant. Add the snow peas and sauté a few minutes until softened but still crisp.img_6480Add the noodles, sesame oil, and soy sauce. Mix well with tongs.img_6481Taste for seasoning and add a little salt, if needed. Serve hot.img_6485

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Peanut Butter & Cranberry Sandwich

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A while back, while scrolling through photos of food on Instagram,  I came across a picture of a peanut butter and jelly sandwich. It was enticing.

Let me just say that while I love peanut butter, I’m not fond of jelly. So, ever since I was a kid, I’ve been eating peanut butter sandwiches, sans jelly.

But the PB&J in this photo was so delicious looking, so scrumptious, that it made me think for a moment that maybe I’d been wrong. Maybe I’d judged jelly too harshly. Maybe I should give it another try.

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Mmm, no. I’m old enough to know what I like and don’t like. Honey, yes. Jelly, no.

Then, a thought hit me. What if…now, hear me out…what if I made a peanut butter and cranberry sandwich? I had a jar of homemade cranberry sauce left over from Thanksgiving. I’ve used cranberry sauce for many things—why not a sandwich?

And, so, I did. And it was crazy good. I mean crazy AND good.

No, I was right the first time. Crazy good.

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Roasted Butternut Squash with Honey-Soy-Mirin Glaze and Honey-Pomegranate Sauce

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Leave the zucchini and other fair-weather vegetables to summer. Winter calls for thick-skinned squashes. img_6321

My favorite is butternut squash. In my opinion, it not only has the best flavor, but the best texture as well. When cooked down, it’s creamy and smooth, and incredibly diverse. 

Roasting brings out the sweetness and beauty in most vegetables, but this is especially true of squash. My mother wanted me to roast squash for Thanksgiving and I wanted to come up with something that was familiar, that I knew would be liked, but something every-so-slightly different. I came up with an easy, delicious honey-soy-mirin glaze and honey-pomegranate sauce…because, you know, pomegranates. 

Unless you’ve been living under a rock, you’ve heard how healthful pomegranates are. Here’s a quick rundown of their health benefits:

Based on US RDA, one cup of pomegranate seeds contains 7 grams fiber, 3 img_6349grams protein, 30% vitamin C, 36% vitamin K, 16% folate, and 12% potassium. They have antiinflammatory, antibacterial, and antifungal properties.They help fight cancer, especially prostate and breast, and heart disease, and have been known to improve memory function.

Delicious AND healthy. Do you need anything more? Give this a try on a cold winter day…or even a warm one. Enjoy!img_6356

Roasted Butternut Squash with Honey-Soy-Mirin Glaze and Honey-Pomegranate Sauce

2-3 pound butternut squash
1 tablespoon honey
1 tablespoon olive oil
1 tablespoon soy sauce
1 tablespoon mirin
1/2 teaspoon sea salt
Freshly ground black pepper

Honey-Pomegranate Sauce

1 pomegranate
2 tablespoons honey
1 tablespoon white wine or ginger ale

Grease a baking sheet. Preheat the oven to 400 degrees F.

Peel and seed the squash. Cut into 1/2-inch-thick slices and place them in a large bowl.img_6324In a small bowl, mix together the honey, olive oil, soy sauce, mirin. pour over the squash.img_6325

Sprinkle in salt and pepper. Use your hands to spread the mixture over both sides of the squash. Lay the slices neatly on the baking sheet in a single layer.

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Roast until almost tender, about 20 to 30 minutes. Turn the slices over and continue roasting until fully tender and golden brown at the edges.img_6348Meanwhile, make the Honey-Pomegranate Sauce. Cut open the pomegranate and place the pieces in a large bowl of cool water. Separate the seeds from the membrane and discard the skin. Let the membranes rise to the top and scoop them out.img_6353Drain in a mesh strainer and rinse.img_6355Measure out ½ cup seeds and place in a small pot. Reserve the remaining seeds for the top or another purpose. Mix together the honey and wine and add to pomegranate seeds. Cook over medium-low heat until thickened, about 10 minutes.img_6358Transfer cooked squash to a serving platter. Drizzle sauce over top, sprinkle on some fresh pomegranate seeds, and serve.img_6371

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Puntine with Beet Greens

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Pasta comes in so many shapes and sizes, from monstrous, long tubes to the tiniest little dots. Puntine (pronounced poon-TEEN-eh) means “little points,” and that’s what these are. It’s a kind of pasta that’s perfect for soups and dishes like the one I’m offering here today.img_6377

This recipe starts off as sort of a pilaf, but ends as a creamy vegetable melange. The addition of beet greens gives it a great flavor and texture, and makes it a healthful dish with plenty of vitamin C and antioxidants.

If you can’t find puntine, a good substitute is orzo. They’re almost the same, except that orzo is a little bigger.

Enjoy!

Puntine with Beet Greens

Makes 4 servings.

1 tablespoon olive oil
½ tablespoon unsalted butter
2 large garlic cloves, minced
1 tablespoon paprika
½ cup puntine or orzo

2 ½ cups vegetable broth
3 cups chopped beet greens

In a medium pan, heat the oil and butter until the butter is melted. Add the garlic and sauté until fragrant, about 1 minute.img_6382Sprinkle in the paprika. Add the puntine and toss so that all the pasta is coated. Toast the puntine for about 5 minutes, stirring occasionally.img_6385Pour in the broth and bring to a boil. Lower the heat to low, cover, and let it cook until the broth has been absorbed and the puntine is tender. If the broth is fully absorbed but the pasta isn’t cooked, add a little more water (about ¼ cup) and let it continued cooking until tender.img_6387

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Add the beet greens and stir them in.img_6389Add another ¼ cup water and cover. Let it continue cooking until greens are tender, about 5 minutes. If the puntine starts to stick to the pan at any point, add a little water and stir. Grind in some pepper. If you feel that it needs salt, add some to your taste. Serve.img_6402

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Husk Cherry Salsa

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So, what exactly are husk cherries? That’s what I wanted to know when I spotted them at the Union Square farmers’ Market in Manhattan. At first I thought they were gooseberries because they looked exactly like gooseberries—they were golden globes covered in a paper-thin, skin-like husk.

But the sign said “husk cherries.” Naturally, I bought some.img_6445

Native to the New World, husk cherries are not cherries at all. Sometimes also called husk tomatoes, Cape gooseberries, and ground cherries, they’re a type of flowering plant belonging to the nightshade family.

Their flavor is quite unique. It’s like a cross between a tomato, a papaya, and a pineapple. Sweet and savory at the same time. The easiest and no-brainer way to use them is in a salsa, which is exactly how Native Americans peoples used them, as well as eating them out of hand.

I think if food-loving people were smart, they’d introduce themselves to husk cherries and make them better known to the world. They’re really a great little fruit/vegetable. If you ever see them, buy a small bagful and give this recipe a try.

Enjoy!

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Husk Cherry Salsa

Makes approximately 1½ cups.

1 cup husk cherries
¼ cup finely chopped red onion
2 tablespoons extra virgin olive oil
1 tablespoon minced chile of your choice
¼ minced cilantro
2 tablespoons lemon or lime juice
¼ teaspoon sea salt

Freshly ground black pepper to taste

 

Remove the husks from the cherries by peeling the husks back and twisting them off. Rinse the cherries in cool water and set on paper towels to drain. Cut the cherries in half and place them in a bowl.img_6451Add the remaining ingredients and mix well. Taste and adjust seasoning, if necessary. Serve with tortilla chips or pita bread, or use as a relish for fish, chicken, pork, or vegetables.img_6455

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Release of World Party!!

World Party Front CoverAt long last, I can finally announce the release of my latest cookbook, World Party: Vegetarian Appetizers, Hors d’oeuvres and Party Plates.

Thai Peanut Dumplings

Thai Peanut Dumplings

This is both an excitement and a relief because this book has been on a long and arduous trip. I first got the idea for it, and began researching recipes and cuisines for it, in 2002. I spent many years testing and developing recipes to duplicate the dishes I’d read about and sampled, but in such a way that they would stay true to the originals as much as possible while making them meatless.

M'Baazi

M’Baazi

I started with a list, and that list grew and grew. Over the years, I added recipes, deleted recipes, changed recipes, and in a few cases I was so determined to make a particular recipe work that I just kept testing and testing until I came up with the right result. Sometimes a recipe simply didn’t work and I tossed it. Occasionally I would discover that I’d confused one dish for another, and sometimes I had a recipe that I couldn’t find the proper name for in its originating culture. In those cases, I researched high and low on the internet and in books and magazines, asked friends and coworkers if they knew, asked friends to ask their friends and coworkers if they knew, posted questions in special interest groups on Facebook, etc. I found out the answers to some, and found out that I had others all wrong.

An Indian Feast

An Indian Feast

As I met and talked to more and more people from different cultures, my list expanded but, oddly, also shrank. So many cultures have more common threads than we imagine, and as I started to examine my recipes, I began to realize that there were more similarities than differences. It was a fascinating and educational journey I went on.

Pot Stickers

Pot Stickers

The one thing I’ve learned from this project, if nothing else, is that no matter what clothing people wear, what religion they practice, what rituals they perform, what kinds of jobs they hold, or how much money they have, we are more similar than we are different. You can see this in the very similar dishes that are shared between nations, with maybe just a spice or two, or a cooking method, differentiating them.

Arepitas with Black Bean-Corn Salsa

Arepitas with Black Bean-Corn Salsa

Eating is the one thing that every single human being on earth must do to survive, so it’s no wonder that food is the common bond across the planet. No matter where you go in the world, a signal that you are welcome is the offer of food. When you are a guest at someone’s home, it always gives your hosts tremendous pleasure to feed to. It is the global sign of hospitality, and many customs and rituals were created around food. In some places, to refuse food is an insult, or to not finish it all is a sign of poor manners. Some cultures expect you to belch loudly when you’re done to show that you are satisfied.

Food always brings brings people of the world together.

Australian "Roo" Burgers

Australian “Roo” Burgers

It’s my hope that through food, we can find common ground and sit at the table together to share a meal.

So take a trip around the world. If you can’t do it physically, do it in your kitchen and at your table. Try new recipes and explore new flavors, and invite your friends and loved ones to share in the journey. Most of all, enjoy it. Peace.

A Spanish Feast

A Spanish Feast

 

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