GoLean Crunch Chocolate Peanut Butter Cookies

As a fledgling child, my first signature dish was peanut butter cookies.  They were nothing fancy.  In fact, I used the recipe on the back of a Peter Pan peanut butter jar.  The fact that I made food that was edible and other people liked it meant the world to me back then.  Years later, I still yearn for compliments from honest critics so I guess not much has changed, eh?  Not exactly.

These peanut butter cookies are nothing like the sugary, fatty cookies from my youth.  These cookies are filled with fiber and protein.  They're reduced fat and quite delicious.  WhoNu?

These cookies are inspired by this recipe for Chocolate Peanut Granola Cookies from Food and Wine, but they are very much my own.

GoLean Crunch Chocolate Peanut Butter Cookies

Ingredients:

• 2 cups Kashi GoLean Crunch! Honey Almond Flax Cereal
• 1 cup reduced fat peanut butter
• 1 large egg
• Pinch of salt
• 3 tablespoons semisweet chocolate chips
• 1/4 cup almond milk

Directions:

Preheat the oven to 350º and line a baking sheet with parchment paper.  Transfer 1 cup of granola to a food processor and pulse until finely ground; transfer to a medium bowl.  Add the peanut butter, egg, salt, and chocolate chips.  Stir the mixture until smooth.  Add remaining granola.

Form cookie dough into balls and arrange on the prepared baking sheet.  Flatten the ball with the tines of a fork or hand press to about 3-inch rounds.

Bake in the center of the oven for about 12 minutes, until the cookies are lightly browned around the edges.  Cool the cookies on the baking sheet.

In a small saucepan, heat chocolate and almond milk over low heat, stirring continuously, until smooth and melted.  Remove from heat and immediately dip the cookies in the melted chocolate.  Allow chocolate to harden.  Refrigerate if necessary.  

Gulf Coast Faux BLT Salad with Mussels

I bring it back to the bottom of the map (Ooowee)
I bring it back to the bottom of the map (Ooowee)
I bring it back to the bottom of the map (Ooowee)
I bring it back to the bottom of the...
- Lil' Wayne

This salad is a homage to the U.S. Gulf Coast, the mysterious and quirky region at the bottom of the map.  While the Gulf is admittedly still reeling under the destruction of Hurricane Katrina and the recent oil spill, tourist and locals in many parts of the region continue to "laissez les bons temps rouler," otherwise known as, let the good times roll.  This is most evident in the food and passion for cooking throughout the Gulf.  After all, the Gulf is a region with an abundant food supply that also loves to eat.  Chef Mario Batali once exclaimed, "The Gulf Coast has the potential to create a culinary raw ingredient paradise that smart cooks can capitalize on."  I would most definitely agree and that's exactly why I thought back to the Gulf Coast as I created this salad.

Pork, fish, and shellfish were the first three ingredients that came to mind as I began to think of regional foods from the Gulf Coast, and I thought how much fun it would be to create a faux BLT salad with shellfish.  And viola... This salad is an explosion of flavor with smoky, garlicky charbroiled tofu, juicy green roma tomatoes, citrusy mussels, and crisp frisee and arugula lettuce tossed in a lemon and pecorino dressing.

Gulf Coast Faux BLT Salad with Mussels

Ingredients:

• 1/2 dozen fresh shucked mussels
• 3 tablespoon lemon juice
• 1 tablespoon liquid smoke
• 1 tablespoon garlic
• 1 package smoked tofu
• 1/4 cup water
• Zest of 1 lemon
• 2 tablespoon lemon juice
• Fresh cracked black pepper
• 1/2 cup finely grated aged Pecorino
• 2 tablespoons extra-virgin olive oil
• Salt
• 1 green roma tomato, cubed
• 3/4 cup frisee lettuce, loosely packed
• 3/4 cup arugula lettuce, loosely packed

Directions:

Toss mussels in 1 tablespoon of lemon juice.  Set aside.  

Adjust oven rack to middle position and preheat oven to broil on high temperature setting.  In a small bowl combine liquid smoke and garlic.  Set aside.  Cut tofu in 1" thick rectangular strips.  Toss tofu in liquid smoke mixture and broil on a baking sheet for 4-6 minutes on each side until lightly charred.  Allow to cool and cut tofu strips into smaller pieces, about the size of bacon crumbles.  Remove from oven and set aside.  

In a mixing bowl, combine 1/4 cup water with lemon zest, lemon juice, and black pepper to taste.  Stir while slowly incorporating grated cheese to create a slurry-like consistency.  Finish with olive oil.  Add salt to taste.  

In a large bowl, combine salad, tomatoes, 1/4 cup of tofu, mussels and 2 - 3 tablespoons of salad dressing.  Mix to combine and transfer to a dinner plate.  

Servings: 1 with leftover salad dressing and tofu 

Salad dressing recipe from Lupa in Manhattan by way of GQ Magazine: http://www.gq.com/how-to/rest-of-your-life/201206/dinner-party-guide#slide=8

Mango Watercress Salad with Jerk Shrimp

This salad is the second recipe in my "Summer of Salads" series.  It developed out of a strong yearning for a tropical fruit salad that was low-glycemic and well-balanced.  This salad delivers on both accounts and provides a fresh and exciting alternative to the ubiquitous garden salad.

Recipe development for this salad was a bit of a process.  I love mangoes so I knew that would be my key ingredient.  Then, I did a little research and found this recipe from Caribbean Pot that provided me with an excellent base for the salad.  I made a few modifications and ultimately decided that I prefer a 3:1 salad mixture of arugula and watercress.  Otherwise, the watercress is too strong for my personal liking.  To make the salad a little more complex, I added roasted cashew nuts, jerk shrimp, and raw green beans and tossed it in a homemade Allspice and Nutritional Yeast Salad Dressing.

Mango Watercress Salad with Jerk Shrimp


Ingredients:

• 5-8 shrimp
• 1 container Grace Hot Jerk Seasoning
• 1 cup arugula
• 1/3 cup watercress
• 1/8 medium red onion, julienned
• 1/8 medium red bell pepper, julienned
• 1/4 cup raw green beans, snapped
• 1/4 ripe mango, cubed
• 1 tablespoon roasted cashew nuts

Directions:

Peel and devein shrimp.  Rub generously with jerk seasoning and allow to marinate for at least 1 hour in the refrigerator.  Remove shrimp from refrigerator and cook using your preferred method -- grill, broiler, or stovetop.  Cook for 2 to 3 minutes or until the flesh turns pink.  Remove from heat and set aside.  

In a large salad bowl, toss the remaining ingredients with 2 tablespoons of Allspice and Nutritional Yeast Salad Dressing (recipe below).  Transfer salad to a serving plate and top with cooked jerk shrimp.  Enjoy!

Allspice and Nutritional Yeast Salad Dressing

Ingredients:

• 1/2 cup nutritional yeast flakes
• 1-4 garlic cloves, minced
• 1/3 cup tamari
• 1/3 cup water
• 1/3 cup cider vinegar
• 1 tablespoon allspice
• 1/2 teaspoon ground ginger
• 1 tablespoon dijon mustard
• 1/2 teaspoon fresh ground black pepper
• 1 cup safflower oil

Directions:

Place first nine ingredients in a blender and combine.  With blender running, slowly pour in oil to reach desired consistency.  

Note: This recipe yields about 2 cups of salad dressing, which will last approximately 2 weeks in the refrigerator.

Sardine & Kalamata Olive Mesclun Salad

I recently returned from a culinary pilgrimage/road trip to the Deep South where I indulged in epicurean delights to my heart's desire.  It was great while it lasted.  However, I returned to Maryland and immediately went into detox mode, vowing to end the summer with salads.  It's been quite refreshing to lighten up my meals and pull together fresh ingredients on a whim.  This salad embodies that approach.  It was prepared with mesclun greens from my patio garden, tabouleh, sardines, kalamata olives, and toasted caper breadcrumbs.  The final product was flavorful and nutritiously dense (e.g., high in protein, calcium, iron, fiber, omega 3 fatty acids, Vitamin A, and Vitamin C).  The caper breadcrumbs were my favorite element of the salad, elevating it to new heights.

Sardine & Olive Mesclun Salad

Ingredients:

• 1 tbs Panko breadcrumbs
• 1/2 tsp capers
• 1 cup Mesclun greens
• 1 tsp balsamic vinegar
• 1 tbs tabouleh
• 2 sardines
• 4 kalamata olives

Directions:

Heat a small skillet over low heat.  Add panko breadcrumbs and capers.  Toss together and lightly toast for 1 to 2 minutes.  Set aside.

Wash mesclun greens and dry in a salad spinner.  Toss greens with balsamic vinegar and transfer to a plate.  Top with tabouleh, sardines, olives, and caper breadcrumbs.  Enjoy!

What's In That Bottle?

Did you know that 5 of the top 25 sources of calories among Americans ages 2 years and older are beverages?  (NHANES, 2005-2006).

• #4 are soda/energy/sports drinks
• #6 are alcoholic beverages
• #13 is reduced fat milk
• #22 is fruit drinks
• #23 is whole milk

These drinks should be consumed as occasional treats, but for many people, they are their primary fluid choices.  Considering that many of these drinks are nothing more than empty calories with no nutritional value, they pose a significant public health concern.  In a year's time, the cost of drinking caloric beverages could really add up.  For instance, drinking one 12 ounce can of soda (Coca Cola, Pepsi, or Dr. Pepper) each day for one year adds an additional 51,100 calories to the diet (140 x 365), costs about $274 ($0.75 x 365), and could lead to 14.6 pounds in weight gain (51100/3500).  If you're like me and would rather put your money and calories to better use, consider the alternatives.

The Nutrition Source at Harvard School of Public Health actually delineates a healthy drink spectrum that I am quite fond of.  Check it out here.  It has 6 levels of healthful beverages.  All recommendations below are my own and not endorsed by the Harvard School of Public Health.

Level 1: Water

Water is abundant (in the US), refreshing, free, and provides zero calories to the diet.  It is by far the healthiest beverage choice available. If you don't enjoy the taste of water, spruce it up by adding a splash of fruit and vegetable juices such as lemons, limes, strawberries, cucumbers, cherries, raspberries, or pomegranates.  I really enjoy a sprig of fresh mint in my water.  If you desire the carbonation of soft drinks, try a half/half mixture of water and carbonated water.  

Level 2: Tea and Coffee

In the US, there's a tea or coffee shop on every other corner in most major cities.  They are the second most popular and healthful beverage choices after water (when consumed straight).  For hot coffee and tea, sweeten them with a low glycemic sweetener such as agave nectar and opt for a soy or skim milk instead of cream and whole milk to cut down on the calories and fat.  For iced/cold tea, try adding fresh citrus, mint, and carbonated water (right before serving to keep it from getting flat) as an alternative to sweeteners.

Level 3: Low-fat and Skim Milk and Soy Beverages

Dairy is an important sources of calcium in the diet and it is better absorbed than many other calcium sources, but it's important to drink low-fat and skim milk to eliminate the high amounts of fat found in dairy.  Soy beverages are a good alternative for vegans and those with a lactose intolerance, but always check the food label for sugar and other additives.  Skim milk is actually the healthiest choice of all three due to its lack of fat.

Level 4: Noncalorically Sweetened Beverages

Diet sodas are a healthier alternative to the regular beverages, but they are still not a health drink.  Artificial sweeteners may confuse the body's natural feedback mechanism that controls satiety (fullness) leading to overeating, the phosphate in colas may have a deleterious affect on the bones, and some artificial sweeteners have been found to stimulate the appetite.

Level 5: Calories Beverages with Some Nutrients

In this category is fruit juice, vegetable juice, whole milk, sports drinks, vitamin-enhanced waters, and alcoholic beverages.  I find that people are most confused by this category of drinks.  Make sure that any fruit juices you consume are 100% juice to get the most nutritional benefit.  However, you CANNOT substitute fruit juice for fruit consumption itself as juice lacks the fiber you get from eating the flesh of the fruit. The USDA recommends one serving (4 ounces) of fruit juice per day. 

Fruit smoothies are high is calories and carbohydrates.  Drink sparingly.

As with fruit juices, make sure that all vegetable juices you consume are 100% juice and check the sodium content.  

Whole milk has all the fat naturally found in dairy, but is loaded with nutrients.  Considering there are healthier alternatives that provide the same nutritional benefit such as reduced fat and skim milk, you should limit your consumption of whole milk.

Sports drinks, vitamin-enhanced waters, and alcoholic beverages, for the most part, all have high sugar content and add calories to the diet.  These are not healthy drink choices by any means.  

Level 6: Calorically Sweetened Beverages

This category includes soft drinks, fruit drinks, lemonade, and other "ades".  These drinks are loaded with sugar, calories, artificial ingredients, and other additives.  Make these drinks an occasional treat because they have little to no nutritional value and are not recommended for daily consumption.  

Wild Rice Burgers

I've been on a wild rice kick here lately.  I picked some up at my local Trader Joe's a while back and it's mostly been sitting in the cupboard keeping company with the bulk Indian spices.  This weekend, I decided to change that and went to the web for some inspiration.  My initial search for wild rice recipes retrieved several rice pilaf and rice salad recipes.  That wasn't what I was looking for at all.  I actually wanted something unique and totally out of the box.  I eventually googled wild rice burgers and landed on one of my favorite food blogs, theKitchn.  Voila!

One look at their recipe for wild rice burgers and I was sold.  I had most of the ingredients on hand and it seemed like the perfect thing to make in bulk for the upcoming week.  I doubled the recipe and used the ingredients I had on hand, substituting red bell peppers for celery and combining a mixture of regular Italian-style breadcrumbs (1/4 cup) with Seasoned Panko breadcrumbs (3/4 cup).  After cooking the patty,  I topped it with low-fat provolone cheese, spinach, broccoli and clover sprouts, avocado slices, and Duke's mayo.  The final result was substantial and packed with flavor.  I was very impressed by the fact that it didn't fall apart (like many of the flimsy veggie burgers I've had). Finally, a vegetarian burger worth writing home about.

Get the recipe here: http://www.thekitchn.com/recipe-wild-rice-burgers-157678

Whole Roasted Mackerel and Braised Sweet Potatoes with Mission Figs

Fishmongers and butchers are a great community resource.  The most knowledgeable ones can help you choose the perfect protein for your meal and will ensure you are eating good quality meat.  By taking the time to buy from your local fishmonger or butcher, you will exponentially increase your chances of eating local, which directly translates into fresher, healthier and more nutritious foods for you since food loses nutritional value as it sits around.  You will help to support your local economy by supporting the work of butchers, farmers, and fishers.   You also may reduce energy expenditures required to ship and package food.   For me, it's practical and something that I thoroughly enjoy. Just remember to go lean with your proteins.

As you may have guessed, this recipe started with a trip to my local fishmonger: my very first stop after I returned from Virginia a few weeks ago.  Mackerel jumped out at me as a fresh contrast to the canned Jack Mackerel patties that I remember from my childhood.  I oven roasted the mackerel to develop flavor and crisp up the skin.  The sweet potatoes were simply an afterthought and my experiment with technique and ingredients. The final result was surprisingly delicious, through and through, with 5-star flavor.  It actually reminded me of the whole roasted fish that I had for my 25th birthday dinner at Avec in Chicago.  Bon Appetit!

Whole Roasted Mackerel and Braised Sweet Potatoes with Mission Figs

Ingredients

1 fresh whole mackerel, gutted and cleaned

Extra-virgin olive oil

4-5 sprigs fresh oregano

sea salt and fresh-ground black pepper, to taste

2 mandarin oranges

2 teaspoon garlic, minced

2 sweet potatoes, peeled and sliced

1 teaspoon butter

1 teaspoon Tamari Soy Sauce

1 teaspoon fresh ginger, chopped

4 dried Mission Figs, thinly sliced

1/3 cup heavy cream

1 teaspoon Triple Sec

1 teaspoon brandy

Directions - Whole Roast Mackerel

Preheat oven to 500 degrees F.  Put a baking sheet on the rack in the center of the oven and close the door.   Score the fish on both sides.  Sparingly drizzle both sides and cavity of the fish with olive oil and sparingly season with sea salt.  Set aside.

Create marinade by combining juice from half of the mandarin orange, 1 tablespoon extra-virgin olive oil, sea salt, black pepper, and 1 sprig of oregano.  Stir to combine.  Set aside.   

Thinly slice the remaining half of the mandarin orange.  Stuff the scored portion with garlic and oregano; stuff the cavity of the fish with orange slices, oregano, and garlic. Generously brush both sides and cavity of the fish with the marinade.  

Open the oven door and transfer the fish to the hot baking sheet in the center of the oven.  Quickly close the oven door and reduce heat to 450 degrees F.   Cook for 20-25 minutes.   Check that it is cooked through.  The flesh should be white and the eyes will also turn white when it is thoroughly cooked.  Remove from oven and allow to cool.

Directions - Braised Sweet Potatoes with Mission Figs

In a saucepan, bring 1 quart water to a rolling boil.  Add sweet potatoes and quickly blanch for 3 minutes.  Remove from heat.  Drain and allow to cool.  In a heavy skillet, heat 2 tablespoons olive oil  and butter over medium heat.  After oil is hot, add sweet potatoes and Tamari.  Cook for about 5 minutes without stirring or flipping.  Juice the remaining mandarin orange.  Flip the sweet potatoes over and add orange juice, ginger, and figs.  Turn the heat to medium low and cook for an additional 5 minutes. 

Pour in heavy cream, brandy, and Triple Sec.  Bring to a simmer and cover pan.  Cook for 8-10 minutes until the sweet potatoes are tender.  Remove lid and allow the liquid to further reduce until it is thick and luscious, coating the sweet potatoes.