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.

Fried Cheese (Queso De Freir) Tacos

Queso De Freir brings me surprising comfort.  I first had the scrumptious Hispanic cheese years ago on the Southside of Providence, Rhode Island when I was a restless undergraduate on a mission to get off the hill (i.e., the College Hill neighborhood of Providence).  It was during the time that I became good friends with a local chef who shared my appreciation for ethnic foods.  We ate indiscriminately--Dominican, Jamaican, Vietnamese, West African, soul food, Mexican, Italian, Puerto Rican, Japanese, Indian, Middle Eastern, etc.--and I experienced new tastes, textures, techniques, and ingredients.  When I first tried Queso De Freir, I remember thinking it was weird that you could fry this cheese and it wouldn't melt.  I ate it "straight up" and it was salty, but not overpowering.  I only had it that one time, but it made quite an impression on me.

Fast forward about 6 years to 2011, and I am living in Philadelphia, PA.  I continue to eat indiscriminately, with a much greater focus on healthy foods.   I continue to enjoy dining out, but I have learned to lower my expectations (for other people's cooking) after far too many bland meals as a pescetarian.  Now, imagine the vibrant neighborhood of South Philly where The Italian Market is located along with the East Passyunk Avenue Business District and the iconic cheesesteak institutions of Pat's King of Steaks and Geno's Steaks.  If it matters to you, numerous sources along with Craig LaBan, Inquirer Restaurant Critic, say that the cheesesteaks at John's Roast Pork are the best in the city.  Check out Craig's 2002 Cheesesteak Report.  Now, imagine the most mundane, no frills Mexican restaurant sandwiched between all this action.  That would be La Lupe. I went there with slight apprehension a few months ago with a good friend who is a regular.  As we entered the mostly empty restaurant, the staff sat at two tables eating and chatting in Spanish as it was near closing time.  I was immediately taken aback by the fact that the Cha Cha Slide was blaring from a small portable boombox and I felt more like I was at a cookout down South.  However, I decided to overlook that odd occurrence. I was truly determined to give this place a fighting chance.  I perused the menu and the cheese tacos jumped out at me.  WAS IT THE ELUSIVE FRIED CHEESE FROM PROVIDENCE?!?!?!  I inquired and, as the cook described the dish, it still seemed like a bit of a gamble.  I went ahead and gave in to temptation and ordered two.  I was assured that "everything on the menu is good" by both my friend and the cook.   A few minutes later, the tacos finally arrived and we took our meals back to my friend's place, where I anxiously bit into a taco.  It was pure delight!  I had finally rediscovered the elusive Queso De Freir and it made a darn good taco!

This fried cheese taco is a recreation of the masterpiece I had at La Lupe during the winter of 2011.

Fried Cheese Tacos (Queso De Freir)


Ingredients:
1 1/4 cups Queso De Freir, shredded
1/2 avocado
sea salt and fresh ground pepper, to taste
1/2 teaspoon canola oil
1 1/2 tablespoons pico de gallo
2 tablespoons chopped fresh cilantro
2 corn tortillas

Directions:
In a mortar or bowl, mash the avocado until slightly chunky.  Add the pico de gallo, chopped cilantro, and fresh ground pepper.  Mix well and set aside.

Heat canola oil in a medium frying pan over medium heat.  Add the shredded cheese and cook 2-3 minutes.  Using a spatula, separate the cheese into two distinct patties.  Continue cooking and allow to brown on both sides by flipping the cheese patties.  Remove from heat and sprinkle sparingly with sea salt.  Queso De Freir is naturally salty so be careful not to over salt.

Heat tortillas for 1-2 minutes in the frying pan, until warm.  Then, place the warm tortillas on a dinner plate and add the fried cheese patties and guacamole.  Enjoy with crudites such as radishes and cucumbers.

Notes:  This guacamole recipe is my easy, weekday recipe for quick guacamole.  Guacamole is even better with freshly chopped vegetables and a little lime juice if you seek a more traditional taste.

If you are extra sensitive to the taste of salt, eliminate the sea salt in the recipe.

Calamari and Catfish Stew with Plantains

Who doesn't like calamari?  It's actually one of my favorite seafoods.  As I sit here writing this post, I'm reminded of the year I spent in Chicago, when I became obsessed with the blackened calamari at Davis Fish Market - it's by far the best preparation I've had.  I'm talking whole pieces of calamari, covered in blackening spice and chargrilled to perfection.  It's one of those dishes so darn good that I can remember exactly the last time I had it.  It was the dead of winter and I met up with two friends from undergrad after a long day of work.  We sat on the left side of the dining room for drinks and appetizers, discussing all the exciting changes at hand - business ventures, job offers, and graduate school.  Good times!

I happened to have some calamari on hand this past week and it got me to thinking about the possibility of incorporating it into a hearty stew.  I did a little research and came up with this recipe.  I kind of built it around the calamari and the ingredients I had on hand.   Most of the technique is inspired by the American South, but the flavors are more reminiscent of West and North Africa.  This stew and the leftover blood orange sangria turned out to be the perfect antidote to the snow flurries and windy breezes hovering over Maryland these past few days.  

Calamari and Catfish Stew

Ingredients

1 large red onion, diced

4 red bell peppers, finely chopped

4 celery stalks, finely chopped

4 garlic cloves, finely minced

1 teaspoon fresh ginger, finely minced

5 tablespoons olive oil

5 cups of vegetable stock

1 tablespoon of Cajun seasoning

1/2 pound dried chickpeas

3 cups chopped okra

2 large 28 oz-cans of whole tomatoes

1 pound of calamari

1 pound of catfish, cut into medium-sized chunks
1 sprig fresh thyme
salt and fresh ground pepper, to taste
3 bay leaves

pearled couscous, prepared according to package instructions

Directions

Begin by soaking the dried chickpeas in 4 cups of hot water.  Boil for 2 minutes and set aside for an hour.  

Blend one can of tomatoes and chop about half the tomatoes from the second can.  Set aside.  Refrigerate and store remaining tomatoes.  In a large bowl, season catfish and calamari with Cajun seasoning and set aside.

In a large stockpot, cook the red onion, bell peppers, celery, garlic, and ginger in the olive oil for about 5 minutes on medium heat.  Add 2 cups of the vegetable stock to the pot and reduce the liquid by half.  Then, add the blended and chopped tomatoes, chopped okra, thyme, bay leaves, salt, pepper, and the remaining vegetable stock.  Stir.  Reduce to low heat and cook for about 1 hour 30 minutes.  Add the soaked chickpeas and cook for another 40 - 45 minutes.  Add catfish during the last 20 minutes of cooking, and the calamari should be added during the last 2 - 3 minutes of cooking.  Serve over pearled couscous with plantain pieces (see recipe below) on the side.  Enjoy!

Plantains

Ingredients

2 plantains

canola oil

Directions

Peel plantains and slice lengthwise.  Cut each half into 3-4 pieces.  Then, add about 1 inch of canola oil to a frying pan and heat to 350 degrees.  Fry plantains until golden brown, about 4-5 minutes.  Allow to drip dry on a plate covered with paper towels.