Thursday, August 13, 2009

Three Summer Salads

Grilled Pancetta-Wrapped Figs and Arugula with Lavender Dressing
If you're interested in a light dinner in the midst of fig season, this is just wonderful. Plenty of flavor, a delicious dressing, and the little purple flowers which are in nearly every yard during the summer.

















Mustard Lavender Vinaigrette, start the day before if you have time (see recipe below)
About 6 cups arugula or other fresh greens
½ cup pine nuts, lightly toasted (Watch! They burn easily.)
8-12 large fresh black figs
8-12 thin slices pancetta, smoked pepper bacon, or regular bacon
Vegetable oil for brushing the grill
Fresh lavender or society garlic flowers for garnish

1. Wash, dry, and chill the greens.
2. Prepare your grill or broiler.
3. Wrap each fig with a piece of bacon or pancetta and secure with a toothpick or small metal skewer. Brush the grill or broiler rack with vegetable oil. Place figs on the rack and grill or broil, turning frequently, until the bacon is browned, about 5 minutes or a little longer.
4. Drizzle the arugula or other greens with the Mustard Lavender Vinaigrette. Divide the greens among 4-6 individual plates. Arrange 2 or 3 figs on each plate and drizzle with more vinaigrette if desired.
5. Sprinkle with pine nuts and garnish with the fresh flowers.

4-6 servings as a salad course, depending on the size of the figs and how many figs you serve/person
Adapted from James McNair’s Salads

Mustard Lavender Vinaigrette

½ cup fruity extra virgin olive oil
1 tablespoon chopped fresh lavender flowers
OR
1½ teaspoons crumbled dried lavender flowers
¼ cup balsamic vinegar
1 tablespoon Dijon-style mustard or 1 teaspoon dried mustard
1 teaspoon minced or pressed garlic
1 teaspoon salt
1 teaspoon sugar

1. In a bowl or jar, combine the olive oil and chopped or crumbled lavender, cover, and let stand at room temperature for at least 24 hours or for up to several weeks. Strain before using.
2. Combine everything except the lavender oil in a bowl or jar. Shake or stir until combined. Add the oil and shake or stir again. Use immediately or store in the fridge. Return to room temperature before serving.

Makes ¾ - 1 cup
Adapted from James McNair’s Salads

Chicken Salad with Walnuts and Grapes
You may think I have a "thing" for roasted fruits and veggies. I must confess that I do--primarily because of the intense flavor. But also because I sometimes buy too many grapes, strawberries, or cherry tomatoes and they may be on the verge of going squishy. Roasting comes in so handy.

















¾ cup mayonnaise (You can use some thick yogurt in place of some of the mayonnaise.)
Zest of 1 lemon
Juice from ½ lemon
½ teaspoon salt or to taste
1/8 teaspoon pepper or to taste
1 tablespoon finely chopped chives
1 tablespoon finely chopped flat-leaf parsley
1 tablespoon finely chopped fresh tarragon
4 individual chicken breasts, poached or microwaved and roughly chopped or shredded
OR
4 cups leftover roasted chicken, bones and skin removed, roughly chopped or shredded
1/3 cup finely chopped red onion
½ cup finely chopped celery (about 1 stalk)
1 cup halved red seedless grapes or ½ cup Roasted Grapes, see recipe below
¾ cup roughly chopped walnuts, lightly toasted
Greens, if desired

1. In a small bowl, whisk together the mayonnaise, lemon zest and juice, salt, and pepper. Add the chives, parsley and tarragon; mix gently.
2. In a large bowl, combine the chicken, onion, celery, and grapes. Add the mayonnaise mixture and fold together to combine. Add more mayonnaise if the mixture is too dry. Season to taste. Chill until ready to serve.
3. Just before serving, stir in the toasted walnuts. If desired, serve over or surrounded by greens.

4-6 servings
Adapted from the New York Times Sunday Magazine

Oven-Roasted Grapes













2 pounds red grapes, without seeds
A slight sprinkling of sugar

1. Remove the grapes from their stems. Cut in half if large. Line a cookie sheets with a silicone mat or parchment paper and place the grapes on top in a single layer.
2. Turn the oven to 250ºF and place the pan in the oven. You can use the convection setting in your oven on either Bake or Roast and speed up the process a bit.
3. After about an hour, check to see how they are doing; move them around a bit and sprinkle with a small amount of sugar if they taste a little tart to you. Roast for an additional hour or until the grapes have lost some of their juice and shrunk some. Sort of like raisins but with more moisture.

You can use these as an accompaniment to cheese, in salads, on your Steel-Cut Oats for breakfast and in Italian Sausage with Red Grapes or Chicken Salad with Walnuts and Grapes.

Makes about 3 cups
Adapted from John Ash’s Cooking One on One

Quinoa Salad with Pistachios and Cranberries
Quinoa is a grain originally from Peru that has a very high protein content. It is also delicious. This red one is from the Rancho Gordo folks in Napa, California who produce so many outstanding dried beans.

















1/3 cup pistachios or slivered almonds
1 cup quinoa (red from Rancho Gordo or regular)
1½ cups water, heated in the microwave
1 teaspoon salt
2 stalks celery, cut in half lengthwise and sliced
3 scallions, sliced, including some of the green part
¼ cup dried cranberries, chop coarsely if they are big, use more if you'd like
Sherry Vinaigrette, see recipe below

1. Arrange the pistachios or almonds in a single layer in a small pan and toast at 350 F. until lightly browned, about 5 minutes or less. Let them cool to room temperature and chop coarsely.
2. Toast the quinoa in a medium skillet or pottery skillet over low heat, shaking the pan occasionally until it lightly browns, about 5 minutes or longer. It will take a little longer in the pottery skillet, keeping it on low heat. Add the water and salt, cover and bring to a simmer. Cook until the quinoa is soft but still has a little bite, about 15 minutes. The water should be gone.
3. Let it cool. Add the nuts, celery, scallions, and cranberries and toss.
4. Dress with Sherry Vinaigrette. Check for salt, adding more if required.
5. Serve immediately or refrigerate. Bring to room temperature before serving.

4 servings
Adapted from Fran Gage’s The New American Olive Oil

Sherry Vinaigrette

1 tablespoon sherry vinegar
¼ teaspoon salt
Pepper to taste
3 tablespoons olive oil

Mix the vinegar, salt, and pepper in a small bowl. Slowly pour in the olive oil, whisking with a fork to mix. Taste for seasoning and adjust.

If you are using this for a regular salad, you can add 2 teaspoons minced shallots or green onions. The Quinoa Salad already has green onions in it so these are shallots are not necessary.

Adapted from Fran Gage’s The New American Olive Oil

Study says: saccharin's alright.

After the soda tax poll, writing on this study seemed only appropriate. I am NOT justifying the partaking of ANY carbonated beverage, but for my one-a-day diet soda habit, I'll take the Splenda and leave the 160 calories for another waistline. I digress....

A study published by the
Journal of Cancer Epidemiology Biomarkers & Prevention published a study claiming no cancer-causing effects of artificial sweeteners such as saccharin and aspartame. The study assessed the risk of stomach and pancreatic cancer incidences in 3,000+ Italians with "regular" intakes of artificial sweeteners. This particular study follows a previous study performed on rats in 2007 published in Environmental Health Perspectives, which showed cancer-causing effects of artificial sweeteners [1].

Artificial sweeteners such as saccharin and aspartame are used world-wide and they produced industry amounting $1.83 billion dollars in 2007 alone. The most common artificial sweetener world-wide is saccharin with aspartame coming in second [1].

In Milan, Christina Boselli conducted case-controlled studies between 1991 and 2004 among "users" and "non-users" of artificial sweeteners. Among the data included there were 230 people were diagnosed with stomach cancer and 547 were healthy controls. Another 326 diagnosed with pancreatic cancer were included, with another 652 health controls. And yet another 454 persons diagnosed with edometrial cancer were included with another 908 healthy controls. The results were adjusted for confounding factors. None of the data produced results showing cancer-causing effects of cancer and nor did one artificial sweetener over the others [1].

Limitations of the study should be noted. Firstly, the included data was that of Italians only. Secondly, only three types of cancer were studied [1].

Another study sponsored by the National Cancer Institute showed no significant difference between groups consuming asparatme and incidences of leukemia, lymphoma, or brain tumors. This large-scale study included 285,079 men and 188,905 women, all aged 50 to 69 years [1].

Yet another study review published in 2007 in Critical Reviews in Toxicology showed that adverse effects of artificial sweeteners had "no credible scientific basis". This particular review included a panel of 8 experts over the course of 11 months. Over 500 studies, articles, and reports completed over the 25 years prior were included. Some of the included data was unpublished, but submitted to government bodies for regulatory process approvals [1].

My take: if you have to choose one...choose diet. Artificial sweeteners, no matter how they are chemically modified to be calorie-free are NOT natural products. Just my $0.02 on soda -- anyone care to share theirs?

TGIF!!! Have a great weekend!

[1]. Daniells, Stephen.
Artificial Sweeteners Not Linked to Cancer: Study. Food Navigator. August 12, 2009.


Contemplating Mini Pepperoni

I've been waiting for a really great recipe to come my way so I can share it. I know there are quite a few I've alluded to but not shared - the roasted broccoli, the brown sugar bacon ice cream, the homemade granola. But they're not compelling me right now.

Lately, the best things I've been eating have been simple, whipped up without much planning, centered around the fact that I bought something because it was fun. Why else would one buy a bag of mini pepperoni? It turns out that mini pepperoni last a long time, and once you've tried them in salad (not so great), or as a snack while making dinner (not satisfying), you're left with a 3/4 full bag of mini pepperoni. You feel like a CPG sucker. For those that did not attend business school or work in the industry, CPG stands for Consumer Packaged Goods, you know those companies that are always coming out with some new and improved product for you to squander your money on. It's always some variation on a product you already buy, with a minor tweak, like the dark chocolate version of Milky Way, or different shampoos for curls, sleek, or shine - and what if I want sleek, shiny curls? Yes, I do have several types in my shower.

So maybe, just maybe, there's a pattern here. But putting that point aside for the moment, I'd like to point out that the mini pepperoni did inspire me to make some homemade french bread pizzas. I always liked frozen french bread pizza, but am mostly opposed to processed foods (no that is not a frozen burrito in the freezer, what are you talking about?). And yet, it had never occurred to me to make fresh french bread pizza until I contemplated the mini pepperoni.



Now if you're going to make your own french bread pizza, you have to do it right. Get some freshly baked bread, or Take 'n Bake. I used tomato paste sauteed in olive oil with garlic, oregano, wine, and a dash of salt to make a quick pizza sauce. Use fresh mozzarella, shredded right over the sauced bread. Then throw on anything you have lying around - I used spinach, chopped figs, and of course, mini pepperonis. Bake for 10 minutes at 375.

I've never been so happy to eat french bread pizza. I made it three times, until I used up all my bread. However, I am still contemplating the remaining half bag of mini pepperoni. Ideas?

Improve your foodship

Foodship -- your relationship with food. Humans make more than 200 food-related decisions every day! Talk about lots of opportunities to make a wrong move! Knowing more about food, such as how it's grown and produced, can help improve our foodship. Improving our relationship with food can also help us reach and maintain a healthy weight [1].

5 Ways to End Dysfunctional Eating [1]

1. Turn off the screens.
TV's, computers, cell phones, and iPods should be turned off while you're eating. Distractions away from what you're doing -- eating -- can cause you to overeat. Connect with your food and gain a stronger interest in how food looks, smells, and tastes. Duly noted: no "catching up" on emails during lunch at my desk....

2. Broaden your concept of local food.
Don't limit your local selections to fruits and vegetables. There's a good chance there is locally produced eggs, meat, poultry, milk, cheese, maple syrup, honey, and breads near you. Check it out! The more effort you make to purchase your groceries locally, the more likely you are to learn how it's produced and to have a closer connection to what you eat. Unlike commercial produce, local produce is picked at it's peak ripeness and thus, it's peak nutritional value. Nutrients found in foods are physically fragile -- the less distance to get your produce from it's origin into your system, the more nutrients are preserved. Does the same go for wine? Even in Oklahoma there are local wineries with daily tours -- make it a day trip and enjoy the fruit of the land...literally : )

3. Get closer to a farmer.
Go in Whole Foods and look for information on local growers in the store. Or, become a grower yourself. Shifting the relationship with food to becoming a producer or close to the source of your food makes us more invested in what we eat and what it provides for us nutritionally. When you buy locally, it is a positive, powerful, and constructive way to encourage local farmers, as well as good production and manufacturing practices.

4. Cook with a kid.
Teaching children about food, where it came from, how it was produced, and ways to eat different foods is a fun and joyful occassion. Cooking is much more commonly taken out of the home and today's children have less exposure to different varieties of foods and cooking methods. Parents also falsely assume that children are picky eaters. Don't dumb-down your child's palate by making assumptions -- offer them a wide variety of foods, even foods you personally do not enjoy. Limit snacking and poor eating habits -- children should be hungry or ready to eat when they come to the table. Being a little hungry is the best way to learn to appreciate the flavors and varieties of various foods; when kids are not hungry, they do get finicky with their food selections.

5. Don't buy into grocery buzz words.
Of the terms local, organic, and sustainable found on packaging, only "organic" has a specific, legal definition with legal guidelines. If a product label does not explain its marketing terms, consider that a reason to research further. Head to the company website for details. Start by learning more about the foods you commonly purchase such as milk or cereal.

[1]
. Moores, Susan. Boost Your Health by Improving Your Relationship with Food. MSNBC. August 7, 2009.