Najmieh’s Cauliflower KuKu with Fresh Parsley and Spices

Najmieh’s Cauliflower KuKu with Fresh Parsley and Spices

A “Kuku” is a Persian mix between a frittata, a type of Spanish omelette, and a souffle. You can use any vegetables and spices, making a delicious and elegant breakfast, lunch or dinner dish. For instance, I’ve used all cauliflower, and I’ve mixed it up with 1/2 cauliflower and 1/2 brussels sprouts, for a change.

Serves 4

Ingredients:

¼ Cup (4 Tablespoons) Canola or Olive Oil
1 Medium Onion, peeled and thinly sliced
2 Cloves Garlic, peeled and thinly sliced
1 Pound Cauliflower Florets, fresh or frozen (1 small head), coarsely chopped

Pinch of Iodized Salt
1/4 teaspoon Freshly Ground Black Pepper
1/2 teaspoon Turmeric
1/4 teaspoon Smoked Paprika
1/4 teaspoon Cayenne
1/2 teaspoon Ground Cumin
4 Eggs
1/2 teaspoon Baking Powder
1 Tablespoon Flour
1/2 teaspoon Iodized Salt
¼ Cup Fresh Parsley, Chopped
4 Sprigs of Parsley for garnish (optional)

Instructions:

Preheat oven to 350 degrees F.

Meanwhile, heat 2 Tablespoons of the oil in a large skillet and brown the onion, garlic and cauliflower over medium high heat for about 15 minutes, stirring occasionally. Stir in the pinch of salt, the pepper, turmeric, smoked paprika, cayenne, and cumin. Let cook on low for another 5 minutes. Cool.

Break eggs into a mixing bowl and add the 1/2 teaspoon of salt, the baking powder, flour, and parsley. Whisk lightly. Add the cooled onion, garlic and cauliflower to the egg mixture and fold with a rubber spatula or large wooden spoon.

Heat the remainder of the oil – 2 Tablespoons – in an 8-inch ovenproof baking dish, such as a round, glass Pyrex dish, by placing it in the oven for 10 minutes, or more. Pour in the egg mixture (it will sizzle) and bake uncovered for 50 to 55 minutes until lightly golden on the top and a “tester” such as a thin knife or metal kabob stick, comes out clean.

Remove from the oven, allow to rest for 5 minutes. Loosen the edges with a thin knife, cover with a serving plate and invert onto the serving plate. Cut into 4 pieces and serve with a sprig of parsley.

Recipe total calories = 900. Divided by 4 servings = 225 calories/serving

“Cauliflower KuKu with Fresh Parsley and Spices” was adapted from Najmieh Batmanglij’s “Food of Life: New Edition” (Mage Publishers, 2011)

Katherine’s Light Sweet Potato Flan with Vanilla Bean

Katherine’s Light Sweet Potato Flan with Vanilla Bean
By Katherine Tallmadge, MA, RD

A “Flan” is a custard dessert. This one is lighter and simpler than most. Sprinkle with toasted pecans for a bit of crunch. Make in six or eight “personal” soufflé dishes, or in one large dish. Perfect as a holiday dessert, it’s a deliciously fresh stand-in for a Pumpkin or Sweet Potato Pie.

Serves 6 – 8

Unsalted butter or butter spray for the ramekins
2 Cups 1% Lowfat Milk
2/3 cup Granulated Sugar
½ Vanilla Bean, halved lengthwise
¾ pound Sweet Potato (1 large)
2 Eggs
1 Egg Yolk
1 Tablespoon Warm Molasses (Optional)
1 ounce (1/4 cup) Chopped, Toasted Pecans (Optional)

Preheat oven to 350 degrees F. Place sweet potato on the oven rack and let cook for about 45 to 60 minutes or until tender when pierced with a fork. Use long tongs to pull out of the oven. When warm to the touch, remove the peel. Mash the potato flesh and measure out ¾ cup.

Turn oven temperature down to 325 degrees F. Lightly butter or spray the insides of 6 or 8 ½-cup ramekins* or a 6-cup glass Pyrex bowl or soufflé dish.

In a medium saucepan, bring milk, sugar, and vanilla bean slowly to a boil, stirring until sugar is dissolved. Turn off the heat. Pull out the vanilla bean and scrape the vanilla seeds into the milk mixture. Return the pod to the pot and let sit for 15 minutes to let flavors blend.

Meanwhile, puree the 2 eggs and 1 egg yolk with the mashed sweet potato (I use a Cuisinart Smart Stick immersion hand blender). Add the sweet potato mixture to the warm milk mixture and puree until well blended – most easily done (and less messy) with an immersion hand blender. For a smooth custard, try not to create too many bubbles.

Pour the liquid into six or eight ramekins, or into the 6-cup soufflé dish. Set the soufflé dish(es) into a large baking pan and add boiling water until it is halfway up the outsides of the soufflé dish(es). Place in the center of the oven and bake until slightly wobbly in the middle – about 40 to 45 minutes for the individual ramekins or 1 hour if you’re using the larger soufflé dish.

To serve: Leave the custards in the water bath until they are not too hot to handle or until ready to serve. Slide a knife around the inside edge of the individual dishes and turn them onto serving plates. Or scoop out 6 or 8 servings from the large soufflé dish. Over each serving, drizzle the warm molasses and sprinkle chopped, toasted pecans.

*A “ramekin” is an oven-proof ceramic or glass serving dish, usually round, but sometimes in novelty shapes, ie, hearts or ovals.

The entire recipe = 1,000 calories (1,242 calories with molasses and pecans). Divided into 6 servings = 167 calories per serving (207 with molasses and pecans). Eight servings = 125 calories per serving (155 with molasses and pecans).

Katherine’s “Light Sweet Potato Flan with Vanilla Bean” was adapted from award-winning cookbook author, Deborah Madison’s “Local Flavors: Cooking and Eating From America’s Farmers’ Markets.”

Sweet Potatoes, considered one of the “Super Foods,” are loaded with Beta-Carotene, the orange pigment which is a potent anti-oxidant. It is important for your immune system, your skin, your vision, bones, reproduction, and may reduce cancer risk. But sweet potatoes provide so much more; they’re also high in fiber, vitamins C, E, the B vitamins, and minerals such as potassium, manganese, magnesium and iron.

Sweet potatoes’ origins date back thousands of years in Peru, became a favorite of Christopher Columbus once he landed in America, and grow particularly well in the American South, where they have become a staple.

“MyPlate” Menus Made Easy – and Tasty!

From pyramids to plates! Are you confused about what should be on your plate? The Washington Post asked me to design menus based on MyPlate to help clear up some of the confusion. It was so fun for me – and easy, because I had everything I needed already in my book, Diet Simple, where there are tons of menu and recipe ideas which fit perfectly into MyPlate.gov’s scheme. What do you think of MyPlate, The United States Department of Agriculture’s new food plate designed to help Americans make better food choices? Will it help you improve your eating habits? When Bonnie Benwick, reporter for The Washington Post’s “Food” section contacted me and asked me to put together menus based on the My Plate icon and the Dietary Guidelines, I was delighted and up for the challenge.

When I create meals and menus I like to keep certain things in mind: number one is TASTE. Your meals must taste good, you have to really enjoy your meals, every bite. They must be interesting, full of flavor, texture, several different food groups and nutrient-dense. I also must keep them SIMPLE. My recipes are simple and quick, and are usually batches which can be eaten for several meals.

BREAKFAST

My breakfast philosophy is that it should contain 1/3 of the daily calories and protein, and contain all four food groups: protein/dairy (in this case, the protein is in the dairy), whole grain (oats, which also lower bad cholesterol), Heart healthy fat (nuts – which lower bad cholesterol and raise good cholesterol), and fruit or vegetable must be at least half of the volume (the dried cranberries, the blueberries and the OJ). I’ve picked very high nutrient and anti-oxidant fruits for this meal. All of the foods are important for the immune system, and building muscle and bone.  It’s full of different flavors, textures, a full complement of important nutrients, including fiber. My friends, family, and clients LOVE Katherine’s oatmeal and begin feeling it is their favorite meal of the day. It holds them and prevents that ravenous feeling all day long:

Katherine’s Fabulous Oatmeal (excerpted from “Diet Simple” [June 2011, LifeLine Press])
½ Cup Rolled, Old Fashioned Oats
1 Cup Skim Milk or Soy Milk
1 ounce chopped (one cupped handful), roasted, unsalted almonds, or other nuts
¼ cup Dried Cranberries** or other dried fruit

Place all ingredients in a large glass bowl (need a large bowl as the mixture bubbles up) and into the microwave for 4 – 5 minutes. When finished, let sit in the microwave another minute to let the oats soak up the liquid.

Add:
1 tsp honey/maplesyrup/brown sugar or Splenda for sweetness (optional, to taste)
1 Cup Blueberries or other fruit

Beverages:
½ cup Orange Juice
Green Jasmine Tea (or coffee)

LUNCH

I created a three-course, “sit-down” elegant lunch with a fun-to-eat appetizer which takes time to eat, as you pop the edamame peas into your mouth with your fingers. The main course is a vegan recipe which has been very popular, and takes minutes to make. Then I included more protein/dairy as the dessert, which I think is more creative and fun than drinking a glass of milk. Also, I find when something sweet – even fruit – is part of the meal, people are less likely to crave sweets. We naturally crave all the different flavors and if our meals are too one-dimensional, we start craving the other flavors and are less likely to stick with healthy eating. As MyPlate requires, this meal definitely contains at least half the volume as vegetable/fruit, and vegetarian protein sources: edamame, chick peas, and yogurt, as well as heart healthy fat in the edamame and in the lemon/olive oil vinaigrette for the Chick Pea Salad.

Appetizer: 1 Cup Edamame in pod (boil frozen edamame – soy beans – in their shells for about 10 minutes and pop into your mouth like peanuts)
Main course:Chick Pea Salad with Cumin and Mint
Dessert: Fat Free or Low Fat Fruited yogurt, 1/4 ounce Dark Chocolate Chips mixed in

I recommend iced tea or herbal tea to drink

DINNER

Again, I wanted an enjoyable three course meal starting with an appetizer and ending with a dessert. Very elegant. My dairy/protein is hidden in the delicious dip. At least half the meal is veggies and fruits (the crudités in the appetizer, the spinach placed under the salmon, and the strawberries in the Granita dessert). This is a  very nutrient-dense, but low calorie meal, one high in omega-3-fatty acids as well as vitamins, minerals and anti-oxidants. Filled with flavor, texture and colors…

Appetizer: Crudites with Yogurt and Spinach Dip
Main Course: 1 serving Grilled Salmon in a Mustard Crust
Served atop  1 Cup Sauteed Fresh Spinach/Greens, in 1 tsp Extra-Virgin Olive Oil
4 ounces wine, optional (OR a whole grain roll)
Dessert: Strawberry Granita

I love to eat and expect my meals to be delicious. That is true for everyone. What many people don’t realize is that healthy food can also be delicious. I love helping people discover this and seeing the joy in their faces when they realize they don’t have to feel deprived to eat healthy!

The Washington Post article

Strawberry Granita

Carole Cutler’s Strawberry Granita
From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations”
(June 2011, LifeLine Press)

The best ice cream in the world can be found in Italy, hands down. But much more typical of Italian fare is granita, the wonderfully fresh, flavored ice that is so refreshing after a meal. Here is a granita you can whip up in a flash, and at any time of the year. If using frozen strawberries, the taste says “fresh” thanks to the helpful addition of orange flavoring.

8 servings

Grated peel and Juice of 1 Orange
2 teaspoons orange liqueur (optional)
20 ounces frozen sweetened or fresh strawberries, (and/or raspberries and/or blueberries, if desired and in season)
1 Tablespoon sugar (optional, if using fresh berries)
Optional: 8 mint sprigs

Put eight small sherbet dishes (or martini glasses) in the refrigerator to chill. If using fresh berries, place them (along with the sugar, if desired) in the freezer until frozen. Cut the frozen sweetened or unsweetened berries into large-sized chunks and put into a food processor. Add the orange juice, peel, and liqueur. Pulse for about 30 seconds to break up the chunks, then process on high until the mixture is smooth. When the mixture has been pureed, spoon immediately into the chilled dishes and place in the freezer. If the granita has been frozen for more than six hours, remove it from the freezer 10 minutes before serving time. If desired, decorate with the mint sprigs.

(Muffin cup liners can also be used. Fit each one into a cup in the muffin pan and fill to the 3/4 level, the frozen ice will expand. Place immediately into the freezer.)

For children or the child in YOU, MAKE POPSICLES! Pour the Granita into 8 popsicle molds. Who knew eating healthy could be so delicious and FUN!

Per serving: 80 calories, 0 grams fat, 20 grams carbohydrate, 2 grams fiber, 0 mg sodium, 0 grams protein

Carol Cutler is the award-winning author of eight cookbooks, a syndicated columnist, and restaurant critic. She has often appeared on television cooking shows. She and her journalist husband have traveled extensively, savoring authentic cuisine at its source.

Did you know that there are 200 seeds on each strawberry?

Strawberries are members of the Rose family and there are over 600 different varieties. Choose freshly picked, ripe berries, as they will be the tastiest and will have the most nutrients. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps. Beware of buying out-of-season strawberries, as sometimes they are picked when they are only 40% ripe. These berries may turn red, but they will never develop sweetness,” according to Janie Hibler in “The Berry Bible.”

Strawberries (and other berries) are considered a “superfood.”

They have one of the highest antioxidant and nutrient contents of all foods, yet they are low in calories, so you can eat them in unlimited quantities. In fact, for your health, the more the better! “A serving of eight strawberries contains more vitamin C than an orange. Strawberries are also rich in folate, potassium, and fiber. They’re especially high in cancer- and heart-disease-fighting phytonutrients (beneficial plant compounds) called flavonoids, anthocyanins, ellagic acid, quercetin, catechin, and kaempferol,” according to David Grotto in “101 Foods That Could Save Your Life.”

Read more about berries…

Broiled Salmon in a Mustard Seed Crust

Broiled or Grilled Salmon in a Mustard Seed Crust
From: “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

8 3-ounce servings

One Salmon Fillet, about 1.5 pounds
1/2 cup dried mustard seeds
1/2 bunch fresh dill, lightly chopped
1/2 medium sweet onion, thinly sliced
2 Tablespoons extra virgin olive oil
salt and freshly ground pepper to taste

For broiling

Lay the side of salmon flesh side up, salt and pepper liberally, and coat with the mustard seeds, then cover with the chopped dill, followed by thinly sliced raw onions. Finish with a sprinkling of olive oil. Preheat the broiler. Place the rack about 4 inches from the heat source. Broil the salmon under the broiler for about 10 minutes until the onions are brown and crispy, then turn the temperature down, keeping the salmon in the oven until the salmon is opaque all the way through.  Use a thin knife to check the doneness of the flesh near the bone. Remove the fillet just before it is finished cooking, so that it does not overcook. I serve it right out of the oven or as chilled leftovers on subsequent days.  This is a stunner for a party or a perfect “batch” meal for you and your family. The salmon may be served whole or individually portioned by cutting into vertical strips approximately two inches wide. 240 calories per serving.

“Grilled Salmon in a Mustard Seed Crust” is adapted from Patrick O’Connell’s The Inn at Little Washington, A Consuming Passion (Random House, 1996)

Alternative Grilling Instructions from Chef Patrick O’Connell:

Remove the rack from your charcoal grill and ignite the charcoal. Sprinkle the wood chips on top of the fire, letting the flames subside to glowing embers. Lay your rack on the top of the flesh side of the fish. Pressing the onions, dill and seasonings in place with the rack, quickly flip the rack over the fire with the skin side facing up. Lower the lid if your grill has one and cook for 10 minutes. The fish will continue to cook somewhat after it is removed from the fire. To remove the fish from the fire use tongs or oven mitts to lift off the grill rack with the fish in place and set on a large metal tray or cookie sheet to cool. Gently remove the skin.

Salmon is high in Omega-3-Fatty Acids.

Omega 3s are superstars. They are to the world of fatty acids what Tiger Woods is to golf, Lance Armstrong is to cycling, or  Placido Domingo is to opera. Everyone’s heard about the importance of Omega-3s. While the full scope of their powers are still the subject of fierce debate among researchers, nobody challenges their importance or that Americans simply don’t get enough.

It’s been well-established that omega-3 fatty acids, a type of polyunsaturated fat found primarily in seafood, can improve your chances of living longer if you have heart disease. But its healing powers don’t stop there. Other organs may benefit. They have a positive impact from the womb to old age.

Omega 3’s reach is vast and the health benefits are intriguing the scientific community. While not an answer to every ailment, omega 3s are essential nutrients in the human body. Studies show that omega 3s may have significant physiological and psychological benefits.

In fact, Omega-3s are so important to human health, the National Academy of Sciences Food and Nutrition Board recently set a minimum daily requirement for the first time. For years we thought there was only one essential fatty acid, Omega 6 fatty acid (found in vegetable and soybean oils), but now scientists have added omega 3 to the list of essential nutrients humans must get from the diet.

I first became interested in the power of Omega 3 when  psychiatrists I work with began prescribing it for their depressed patients, finding it made positive improvements. Then I started hearing about its potential benefits for arthritis and other inflammatory diseases. Could it be possible that one nutrient could provide so many benefits?

Read more about Omega-3-Fatty Acids…

Najmieh’s Yogurt and Spinach Dip

Najmieh Batmanglij’s Yogurt and Spinach Dip
From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

8  Servings
4 Cups (10 Ounces) fresh Spinach, washed and chopped, or 1 cup frozen Spinach, thawed
2 Onions, peeled and thinly sliced
2 cloves garlic, peeled and crushed
2 Tbsp Olive Oil
1-1/2 Cups Low-Fat Drained Yogurt * or Greek Yogurt
1/2 tsp salt
1 tsp freshly ground Black Pepper
Garnish (optional):
1/4 tsp saffron dissolved in 1 Tbsp Hot Water
1 Tbsp Rose Petals

In a non-stick skillet, lightly brown the onions and garlic in 2 tablespoons oil for 20 minutes over medium heat. Add the spinach, cover and steam for about 5 to 10 minutes, until the spinach leaves are wilted. Remove from heat and let cool. In a serving bowl, mix yogurt and spinach and season to taste with salt and pepper. Refrigerate for several hours before serving. Garnish with saffron water and rose petals. Serve as a appetizer with crudites, whole grain crackers, or lavash bread. 130 Calories Per Serving.

“Yogurt and Spinach Dip” is from Persian Cooking for a Healthy Kitchen by Najmieh Batmanglij (Mage Publishers)

Yogurt is a Superfood, I am beginning to believe, based on current research, yogurt may be one of the best overall foods you can eat! Yogurt creates a natural way to boost your immune system by increasing the healthy bacteria in your gastrointestinal tract, according to my friend and colleague, Jo Ann Hattner, MPH, RD, in her book, “Gut Insight.”

Of course, many of the oldest civilizations in the world have known about yogurt for thousands of years.

For aging intestinal tracts, and as a bonus, increase your intake of calcium, protein, potassium, magnesium and other essential nutrients, eat fermented dairy or soy products, such as yogurts and kefir with live, active cultures, often labeled as “probiotics.”

Probiotics are live bacteria that promote digestive health. As we age, it is thought that bacterial populations in our gut change – resulting in increased harmful, disease-causing bacteria and fewer protective bacteria.   When you add probiotics you repopulate the gut with beneficial bacteria that protect against infection-causing toxins.

You also improve colon health by lowering pH of the colon, so it’s receptive to the beneficial bacteria and detrimental to the disease-causing bacteria, you protect the intestinal lining, and strengthen immunity.  Exciting research is evolving on the health benefits of probiotics.

(Reference:  Mitsuoka T. Intestinal flora and aging. Nutr Rev. 1992 Dec;50(12):438-46)

More information on boosting your immune system…

Chickpea Salad with Cumin and Mint

East Coast Grill and Raw Bar’s Chickpea Salad with Cumin and Mint
From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

Serves 4
1 cup dried chickpeas or 1 15-ounce can chickpeas
1/2 teaspoon Salt (if using dried chickpeas)
1/3 Cup Olive Oil
1/4 Cup Fresh Lemon Juice (about 1 lemon)
1 Tbsp Minced Garlic
1 Red Bell Pepper, halved, seeded, and diced medium
1/2 Cup Roughly Chopped Scallions (white and green parts)
1/4 Cup Roughly Chopped Fresh Mint
2 Tbsp Cumin Seeds, toasted if you want, or 1 Tbsp Ground Cumin
1 Tbsp Minced Jalapeno or other fresh chile pepper of your choice (optional)
2 Bunches Watercress, trimmed, washed, and dried

If you are using dried chickpeas place them in a large pot, cover with water, and let soak overnight, or for at least 5 hours. Drain and rinse two or three times. Return the chickpeas to the pot, cover with water again, add salt, and bring to a boil over high heat. Immediately reduce the heat to medium and simmer for one hour to one hour and 15 minutes, or until the chickpeas are tender but not mushy.  Drain and rinse thoroughly with cold water.  If you are using canned chickpeas, simply drain and rinse them. Place the chickpeas in a medium bowl, add all the remaining ingredients except the watercress, and toss well. Cover and refrigerate until well chilled, at least 30 minutes. When chilled, place the watercress on a platter or individual serving plates, top with the chickpea salad, and serve.  370 calories per serving.

“Chickpea Salad with Cumin and Mint” is from: License to Grill, copyright by Chris Schlesinger and John Willoughby (William Morrow and Company, Inc. 1997)

Chickpeas and other legumes, are not only delicious and versatile foods, they are loaded with nutrients which improve your body’s immune response, allowing you to resist diseases more effectively. They are high in protein (6 grams per 1/2 cup), 7 grams of fiber (the kind which lowers bad – LDL – cholesterol), high in iron, folate, vitamin E, only about 2 grams of healthy fat, and virtually zero sodium.