things to do
Things To Do
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Things To Do
April, 2013, Page 216
photo by Ditte Isager
2 cups red quinoa
2 cups all-purpose flour
1/4 cup evaporated cane sugar
2 tablespoons plus 1 1/2 teaspoons
Pinch of salt
1 teaspoon ground cinnamon
2 cups whole milk
4 large eggs
1 teaspoon vanilla extract
1/2 teaspoon expeller-pressed canola oil
1 cup blueberries
1 cup Greek-style plain or vanilla
Maple syrup, for serving
Makes 10 to 12 pancakes
New England johnnycakes are usually made with corn flour, but our version uses quinoa instead. The greatest compliment any chef can receive is when a guest says a dish is “the best thing I’ve ever eaten!” I’ve heard these very words many times from folks who have just polished off our Quinoa Johnnycakes. We serve them with blueberries in season and bananas the rest of the year. – True Food Chef Michael Stebner
1.) Bring 4 cups water and 1 teaspoon salt to a boil in a saucepan. Add the quinoa and stir. Lower the heat to a simmer, cover, and cook until the quinoa is dry and fluffy, about 20 minutes. Let cool.
2.) Combine the flour, sugar, baking powder, salt, and cinnamon in a large bowl. Whisk well. In another large bowl, combine the milk, eggs, vanilla, and canola oil, and whisk. Add the dry ingredients to the wet and blend until just combined. Fold in the cooked quinoa, taking care not to overmix. Let the batter rest for at least one hour.
3.) Lightly brush the cooking surface of a nonstick pan or griddle with canola oil. Ladle about 1/3 cup of the batter onto the hot pan. Drop 8 to 10 blueberries on top of each pancake. When bubbles form in the batter, flip and cook on the other side until lightly browned. Continue with the remaining batter and blueberries. Serve topped with a dollop of yogurt and maple syrup on the side.
Photo by Ditte Isager
Miso-Marinated Black Cod
Makes 1 1/2 cups
1/2 cup mirin
1/2 cup white (shiro) miso
1/2 cup evaporated cane sugar
Cod and Vegetables
4 (5- to 6-ounce) black cod fillets
1 cup Dashi
8 heads baby bok choy, halved
1 cup roasted mushrooms
Makes 4 servings
This signature True Food Kitchen preparation showcases one of my favorite fish: black cod. A sustainable deep-water species from Alaska, black cod is mild and buttery, with a higher omega-3 content than salmon. I introduced [Chef Michael Stebner] to a similar dish at a New York restaurant and challenged him to come up with his own version for True Food. The dish he created is a best seller at all of our locations, an attractive presentation that is rich and satisfying, yet clean and light at the same time. – Dr. Andrew Weil
1.) Whisk together all of the Miso Marinade ingredients and refrigerate until ready to use.
2.) Arrange the fish in a single layer in a shallow baking pan. Using your hands, rub the Miso Marinade all over each piece of fish. Wash your hands. Let the fish marinate for at least 30 minutes and up to 12 hours in the refrigerator.
3.) Preheat the oven to broil.
4.) Remove the fish from the refrigerator and pour 1/2 cup of the Dashi into the baking pan. Broil the fish for 10 to 15 minutes, depending on the desired doneness. The fish will continue to cook once removed from the broiler.
5.) While the fish is cooking, place the bok choy halves in a skillet, and add the remaining 1/2 cup Dashi. Cover and steam over medium-high heat until cooked but still crunchy, about 3 minutes. Add the roasted mushrooms and heat them through. Place the vegetables and broth in heated bowls. Add the cod and serve.
Photo Courtesy True Food (Little, Brown and Company);
Photo by Ditte Isager
Tofu-Shiitake Lettuce Cups
Makes 8 servings
2/3 cup unseasoned rice wine vinegar
1/2 cup evaporated cane sugar
1 teaspoon salt
16 butter lettuce leaves
1 tablespoon plus 1 1/2 teaspoons expeller-pressed canola oil
5 ounces extra-firm tofu, diced
2 ounces shiitake mushrooms, stemmed and diced
1 tablespoon Wok Aromatics (right)
2 cups Teriyaki sauce (right)
1 scallion, chopped
3/4 cup diced jicama
1/4 cup roasted, salted cashews
2 1/4 teaspoons toasted sesame seeds
1 carrot, shaved into ribbons with a vegetable peeler
1 scallion, thinly sliced
Both vegetarians and vegans can enjoy this version of lettuce cups made with caramelized tofu and crunchy cashews and jicama.
– Dr. Andrew Weil
1.) In a small saucepan, combine the vinegar, sugar, and salt over medium-high heat and cook until the sugar and salt dissolve. Remove from the heat and set aside.
2.) Nestle one lettuce leaf partially inside another leaf to make a large cup. Set on a platter and do the same with the remaining
lettuce leaves, for a total of 8 cups.
3.) In a skillet, heat the oil over medium-high heat until it shimmers. Add the tofu, shiitakes, and Wok Aromatics. Cook until the tofu starts to brown. Lower the heat to medium and add the Teriyaki sauce. Cook until the sauce is thick enough to coat the back of a spoon (about 5 minutes). Add the chopped scallion, jicama, cashews, and 1 1/2 teaspoons of the sesame seeds and cook for 30 seconds, stirring to combine. Divide the mixture among the lettuce cups.
4.) Pour the vinegar mixture into a small bowl, and add the carrot, scallion, and remaining 3/4 teaspoon sesame seeds. Toss well and divide among the lettuce cups before serving.
Makes 2 cups
3/4 cup chopped fresh pineapple
1 Fuji, Gala, or Honeycrisp apple, cored
and cut into wedges
1 tablespoon chopped fresh ginger
1 scallion, cut into 1-inch pieces
1/2 cup packed light brown sugar
1/3 cup freshly squeezed orange juice
1/3 cup low-sodium soy sauce
1.) Combine all of the ingredients in a saucepan over medium heat. Bring to a simmer and then reduce the heat to low. Continue to cook for 20 minutes, until the fruit is soft.
2.) Allow the mixture to cool for 20 minutes, then transfer to a blender or use an immersion blender to puree. Hold the lid down firmly with a clean, folded towel over it. Start on a low speed and blend until it is a smooth sauce. Transfer to a lidded container and refrigerate for up to 3 days. Stir well before using.
Makes 1/2 cup
1 lemongrass stalk, thinly sliced
(about 1/3 cup)
1/3 cup thinly sliced fresh ginger
5 or 6 scallions, white part only,
1 1/2 teaspoons sambal oelek
Combine the lemongrass, ginger, and scallions in a food processor and pulse until finely minced. Transfer to a lidded jar, add the sambal oelek, and mix well to combine. Use immediately, and freeze any left over.
Reprinted with permission from The Alzheimer’s Prevention Cookbook: Recipes to Boost Brain Health by Dr. Marwan Sabbagh and Beau MacMillan, copyright © 2012. Published by Ten Speed Press, an imprint of the Crown Publishing Group. Photo credit: Caren Alpert
Spaghetti Squash with Caramelized Onion and Tomato
Makes 4 servings
1/2 spaghetti squash (about
2 pounds), seeded
1 tablespoon unsalted butter
1 medium yellow onion, thinly sliced
Curry Salt (below)
1/2 cup grated Parmigiano-
1/3 cup chopped fresh chives
1 ripe tomato, cored, seeded,
Fresh cilantro leaves, for garnish
Spaghetti squash is an often-overlooked vegetable. But it’s a very powerful ingredient from a brain-health perspective: It’s low in saturated fat, very low in cholesterol, and a good source of niacin, vitamin B6, and pantothenic acid – plus spaghetti squash is a very good source of vitamin C. In this recipe, strands of baked spaghetti squash are the backdrop for sweet caramelized onions that contrast against salty, savory Parmesan cheese. This dish will appeal to adults and kids alike, and it’s a great way to get pasta
lovers to eat more vegetables.
– Dr. Marwan Sabbagh (The Alzheimer’s Prevention Cookbook)
Preheat the oven to 350°F.
1.) Drizzle a rimmed baking sheet and the flesh of the squash with a little olive oil. Set the squash half cut-side-down on the baking sheet. Sprinkle 2 tablespoons of water over the squash and bake, uncovered, until a fork inserted into the thickest part of the flesh meets no resistance (30 to 45 minutes). Let cool to room temperature.
2.) Melt the butter in a large nonstick skillet over medium heat. Add the onion and cook, stirring occasionally, until lightly caramelized (about 5 minutes). Set aside.
3.) Using a fork, scrape the squash from the skin into a medium bowl; the flesh will separate into spaghetti-like strands (you should have about 2 1/2 cups). Return the skillet with the onion to medium heat and add the squash. Cook, tossing gently, just until heated through (1 to 2 minutes). Season to taste with Curry Salt; go easy because the cheese will add salt, too. Toss in the cheese and chives and transfer to a serving bowl. Sprinkle with the tomatoes and cilantro and serve immediately.
Makes about 1/2 cup
1/2 cup fleur de sel
4 teaspoons curry powder
Mix the salt and curry powder until well combined. Store in an airtight container in a cool, dark place (the flavor of the salt gets better with age). This recipe will not go bad over time.
Reprinted with permission from The Alzheimer’s Prevention Cookbook: Recipes to Boost Brain Health by Dr. Marwan Sabbagh and Beau MacMillan, copyright © 2012. Published by Ten Speed Press, an imprint of the Crown Publishing Group. Photo credit: Caren Alpert.
Kale, Blueberry, and
Makes 4 servings
3 bunches kale, stemmed
1 cup fresh blueberries
2 medium carrots, peeled
1/2 cup pomegranate seeds
1/3 cup pumpkin seeds, toasted
1/3 cup sliced almonds, toasted
1 tablespoon chopped
fresh mint leaves
1/2 cup Soy-Sesame
Salt and freshly ground
Combine the kale,
pumpkin seeds, almonds, and mint in a medium bowl and toss well. Drizzle with the vinaigrette and toss again. Season to taste with salt and pepper and serve immediately.
– Beau MacMillan (The Alzheimer’s Prevention Cookbook)
1.) Combine the ginger, garlic, red pepper flakes, sesame oil, and peanut oil in a blender and puree until creamy. Pour the mixture into a medium sauté pan and cook, stirring, over low heat until aromatic and golden in color (about 6 minutes).
2.) Add the vinegar, mirin, soy sauce, and sugar to the sauté pan. In a small bowl, combine the cornstarch and water, and then stir the cornstarch slurry into the contents of the pan. Set the pan over low heat and bring the mixture to a boil to thicken, stirring to dissolve the sugar (about 2 minutes).
3.) Transfer the dressing to a bowl and let cool. Cover and refrigerate for up to one week.
2 tablespoons peeled, chopped fresh ginger
2 tablespoons chopped garlic
Pinch of red pepper flakes
1/4 cup toasted sesame oil
1/4 cup peanut oil
1 cup rice vinegar
1/2 cup mirin
1/2 cup soy sauce
1/2 cup sugar
2 tablespoons cornstarch
2 tablespoons water
Kale is a true American rags-to-riches story. “Growing up in New England, the closest thing I got to eating kale was baked stuffed scrod with some kale plopped on the side,” says chef Beau MacMillan of Elements at Sanctuary Camelback Mountain. At its best, it was a throwaway garnish; at its worst, it was reviled as boring, bitter and just plain icky by Americans who associated leafy greens with tasteless health food. “Now it’s an ‘in’ ingredient in so many kitchens, and it tastes phenomenal,” MacMillan says. “It’s very versatile and very tasty.” Kale, a member of the cabbage family and a superhero source of beta carotene, vitamin K, vitamin C, calcium, antioxidants and organosulfur compounds that reduce the risk of cancer, can be steamed, sautéed, baked into crunchy chips or served raw, as in the legendary True Food Kitchen kale salad. Dr. Andrew Weil of True Food and the University of Arizona likes it stir-fried in olive oil with onion, garlic and red pepper flakes or wilted into a pasta dish with capers and Parmigiano-Reggiano. There are many varieties of kale, but most Arizona markets have Scotch kale, black kale and Tuscan/dinosaur/lacinato kale readily available.
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