Monday, January 27, 2014

AN EGGCELLENT DISH, ANYTIME!


This frittata is a wonderful way to use those farm-fresh, free range eggs. This Williams-Sonoma recipe was a big dinner hit with the hubby. A couple of weeks later I made it for brunch guests, one who proclaimed,"This is something I'd order again at a restaurant." High praise indeed, especially considering that I had omitted the sausage, swapped out the kale for spinach, and completely forgot to add the ricotta. It was still delicious!

BUTTERNUT SQUASH, KALE AND SAUSAGE FRITTATA

Here, kale and winter squash are incorporated into a colorful frittata that makes a great breakfast dish for a crowd. For a vegetarian version, omit the sausage.





Ingredients:

1/2 small butternut squash, seeded, peeled and cut crosswise into 1/4-inch (6-mm) half moons

  • 4 Tbs. (2 fl. oz./60 ml) plus 1 tsp. olive oil
  • Kosher salt and freshly ground pepper, to taste
  • 12 eggs
  • 2 tsp. chopped fresh sage, plus more for garnish
  • 2 Tbs. chopped fresh flat-leaf parsley, plus more for garnish
  • 1 cup (4 oz./125 g) finely grated pecorino romano cheese
  • 1/2 lb. (250 g) bulk sweet Italian sausage
  • 1 small yellow onion, diced
  • 1/2 bunch Tuscan kale, stemmed and cut into 1-inch (2.5-cm)
      strips
  • 1/2 cup (4 oz./125 g) ricotta cheese

Directions:

Preheat an oven to 425ºF (220ºC). Line a baking sheet with aluminum foil.

In a bowl, toss the squash with 1 Tbs. of the olive oil and season with salt and pepper. Transfer to the prepared baking sheet. Roast until the squash is tender, 20 to 30 minutes.


In a large bowl, whisk together the eggs, salt and pepper. Fold in the 2 tsp. sage, the 2 Tbs. parsley and the pecorino romano.

In the deep half of a large frittata pan over medium-high heat, warm 1 Tbs. of the olive oil. Add the sausage and cook, breaking up the large pieces, until well browned, about 8 minutes. Drain on paper towels.

In the same pan over medium heat, warm 2 Tbs. of the olive oil. Add the onion and cook, stirring occasionally, until tender, 6 to 8 minutes. Add the kale and cook, stirring occasionally, until wilted, 2 to 3 minutes. Season with salt and pepper. Add the squash and sausage to the pan.

In the shallow pan over medium heat, warm the remaining 1 tsp. olive oil. Add the egg mixture to the deep pan, stirring to evenly distribute the vegetables. Place the shallow pan upside down on top of the deep pan, and cook until the edges of the frittata are golden and the center is beginning to set, 4 to 6 minutes.

Uncover the pan and run a spatula around the edge of the frittata. Cover with the shallow pan and flip the frittata into the shallow pan. Dollop the top of the frittata with the ricotta cheese. Cover and cook until the eggs are set, 4 to 5 minutes.

Slide the frittata onto a cutting board and garnish with sage and parsley. Let the frittata rest for 5 minutes, then cut into slices and serve. Serves 8.


Sunday, January 26, 2014

MOST EGGCELLENT!









This beautiful little lady is one of a…hmmm, what's the proper term for a bunch of chickens? Gaggle? No, that's geese…oh well, I'm sticking with "bunch." 

Anyway, this lovely hen and her girlfriends run free all day long, cooing and scratching with glee, at Sandbrook Meadow Farm in Sergeantsville, NJ. Best of all, they present us with deliciously healthy eggs.

Here's some egg-citing (sorry!) information that I hope eggs you on (sorry again!) in choosing the best quality eggs, courtesy of Twin Springs Farm, Asbury, NJ.

Did you know that washing eggs removes their protective cuticle, allowing bacteria and air in and thus requiring refrigeration? Unwashed, farm fresh eggs do not require refrigeration. How cool is that???

What does it mean if the egg white is cloudy? It means it's fresh! The white, or albumen of a very fresh egg contains dissolved carbon dioxide, which gives it a cloudy appearance. Some eggs have more; some less. As the egg ages, the carbon dioxide escapes and the white becomes more transparent. 

Chickens allowed to roam free produce eggs with rich, orange yolks. They're not only healthier, but taste better, too. (Most amazing is that my husband can taste the difference between free-range and conventional eggs). Best of all, when whipping up my Sunday morning omelet or frittata, I take comfort in  knowing that my eggs came from happy and healthy chickens. 

Can you hear the strains of "Born Free" yet?

Uh-oh, here I go dating myself again!

Happy eating,

Lisa 




Sunday, November 17, 2013

"BELLYWASH"



"Bellywash! Mmmmmm!"

That's what my husband exclaimed when I told him I was making escarole and bean soup for dinner  ("'scarole and beans," as he says, Italian fellow that he is). (Apparently "bellywash" is how his father referred to this simple soup, which is peasant comfort food at its best.)

Now, I love this soup not only because it's homey, delicious and healthy, but because it really is the easiest soup in the culinary universe to prepare. Here's how I do it:

Ingredients:

About 6 cups organic low-sodium free range chicken stock
Escarole - 2 medium heads
Garlic - 3 large cloves, chopped
2 cans organic cannellini beans
1 tbs olive oil
lemon juice
Salt to taste

Wash escarole thoroughly, chop and set aside in a large bowl. In a large Dutch oven, add chicken stock and bring to a boil. Add escarole and simmer, covered, for about 20 minutes. (It will look like a lot of escarole, but have no fear, it will cook waaaaayy down).



While the escarole is simmering, heat the olive oil in a medium skillet over medium low heat. When the oil is hot, add garlic and sauté for 30 seconds. Add beans with liquid, and simmer for 10-15 minutes, stirring occasionally.

When the escarole has cooked down and is nice and soft, add bean mixture.  Finish with salt and a zap of lemon juice, to taste.

Ladle into a big bowl and top with a generous heap of parmesan reggiano.

Serve with nice, crusty whole grain bread.



It's not fancy, but a really nice, simple meal to warm the belly on a cold winter day.

You can easily make it vegetarian by substituting vegetable stock and eliminating the cheese. Conversely, meat lovers will enjoy the addition of sausage or even chopped pepperoni (I found a delicious uncured pepperoni in my local supermarket. Even I like it--and I usually hate pepperoni.) Just be sure to use the best quality, richest stock you can find. This soup really demands that for depth of flavor.

Now, my behind-the-scenes (or should I say "behind-the-beans??) confession:

I only had one can of beans on hand, but had a container of small white beans in the freezer which I had soaked overnight and cooked up last week. (BTW, overnight soaking is my preferred method for dried bean preparation, but I realize that not everyone has the time or inclination.) Since I didn't need all the beans I didn't want to thaw the entire container. So, in my infinite wisdom, what did I decide to do? Hack at the frozen mass with a knife! Not a great idea. The tiny rock-hard beans flew up in the air and  landed all over the floor.

Did I stop cooking and pick them up? Heck, no. I kept on keeping' on….that is until I stepped on one (Did I mention I was wearing slippers?), which resulted in a skating move that almost landed me flat on my back. (Kristi Yamaguchi, you've got nothin' on me!)

Ok, I confess…I am not a patient, organized or neat cook. Goop flies everywhere; I make a godawful mess. Oh well, as long as dinner tastes good, it's worth it!

Are you a neat cook? If so, I want to hear from you. Help!

Ciao for now,

Lisa






Thursday, November 14, 2013

"Food Is My Medicine"


These wise words, spoken by a woman who runs a local organic food group, resonate with me on many levels. To that end, I'd like catch you up on my "foodie" evolution. (I know it's been a while. I have a lot to say!) 


What's up with me? Well, many things, but let's start with this. Like every good, newly post-menopausal woman should, I went for a DEXA scan to measure my bone density. (We're going back almost two years now). That scan was compared to a "baseline" scan done two years prior. Well, well well. I was shocked and dismayed to find that I had osteopenia, the precursor to osteoporosis. 

This news put me in a tailspin. Whaaaattt?? What to do now? My doctor said,"You're young to have this--I recommend medication." She was none too happy when I refused suggested meds and fled from her office. 

No, thank you!! 

Now, this is not the forum to discuss the risks/benefits of osteoporosis medication (or whether it is appropriate for those with osteopenia--a contentious topic). Whether to medicate or not for this condition is a personal decision.  

After looking into the various medication options out there, I knew they weren't for me. My plan of attack: research, research and more research. 

Ultimately, I formulated an approach that I was comfortable with.

My plan:

Revamp my diet to be more alkalizing--reduce consumption of sugar, animal protein and some dairy products (more about dairy another time). Many experts believe that osteoporosis is caused by chronic acidosis (the more acidic your blood is, the more calcium your body pulls from your bones to compensate). 

Natural, food-based supplements--calcium along with vitamins D & K, boron, silica, and other synergistic elements (bone health depends on much more than calcium and vitamin D). Given studies linking calcium supplements with increased stroke risk in women, I'd rather ingest calcium sourced from algae and sesame seeds rather than crushed rock...wouldn't you? I also opted to take strontium at bedtime, separated from calcium supplements (and calcium-containing foods) by at least 3 hours. (All this along with my usual multi and  EFAs.) 

Greens, greens, greens! Let's hear it for kale, collards and chard, lightly cooked--all great sources of calcium and other good stuff. 

Exercise--walking with a weighted vest (love that thing!) and interval/weight training. (Jillian Michaels I adore and fear you, all at the same time!)

I also opted for additional vitamin D and topical magnesium spray/lotion. 

Has the "natural" approach worked its magic on my poor, porous bones? You'll find out in my next post….

Caio for now,

Lisa