Mindful Eats

Review: UCook! with Bob Waggoner

Food is an important part of a balanced diet. ~Fran Lebowitz

I hardly ever watch cooking shows, but I was invited to a screening of the PBS show "Ucook! with Chef Bob" that included fabulous food and wine at the Tribeca Grill so... I went. (Who knew that there's a great screening room upstairs? I'll have my movie shown there when it's finished.) The show may not have the best name, but it's actually great. It's all about accessible cooking at home. The chef of the show, Bob Waggoner, breaks fancy looking meals down so you can cook them quickly and easily. He also dispenses kitchen wisdom along the way. For example, I very happily learned that I don't have to wipe down mushrooms unless they are actually sandy (huge time saver!).

Chef Bob is a French trained cook that was knighted a Chevalier with the Ordre du Merite Agricole. I don't know what that means but it sounds impressive. As a French-trained Southern cook, his recipes are heavy on the fat. They are also heavy on quality whole foods, so MindfulEats approves. As Chef Bob constantly points out, you need to adjust recipes to your liking, so feel free to reduce the fat levels if you want. Personally, I have no problem removing all the cilantro and onions. In the spirit of being accessible, Chef Bob pairs all his recipes with wines that are under $20 and he provides detailed notes. What's not to like? The show is easy, affordable and inspirational. Learn about UCook here and watch for it on your local PBS channel.

 

What I ate: 1 grapefruit, 2 mangos, 1 pear, 1 cortado, Oogie's white cheddar popcorn, 2 sliced dried mangos, 1 freeze dried mango, dried squid, 3 oz. parmesan reggiano, Taiwanese chili noodles, 2 dumplings, walnuts, whole wheat spaghetti + Rao's Sicilian sauce, broccolini, flax seed oil, hot chocolate, 40 oz water

Exercise: ran 7 miles

 

Quinoa, Corn and Shiitake Mushroom Soup

Quinoa, corn, and shiitake mushrooms

Let food be thy medicine, thy medicine shall be they food. - Hippocrates

In response to Cathy's request for a quinoa recipe, I'm posting this comfort soup. I first encountered it (and quinoa) on the Inca Trail, then most recently, at the Dumpling Man in East Village. (Very odd place to find it, but quite tasty). Tonight I made it to combat a cold. The quinoa makes it thick and the corn makes it velvety - comforting all around. I've made a super simple version that is open to interpretation. Add your own embellishments.

Quinoa-Corn Soup

Serves 2

4 cups of vegetable stock: boil 4 cups of water with coarsely cut carrot, celery stalk, onion, garlic and/or potato for 30 min, then remove vegetables (or use existing vegetable or chicken stock)
2/3 cup quinoa (or more if you want more
2 sliced shiitake mushrooms 
10 oz. frozen or fresh corn
1 small clove garlic
2 pinches cayenne pepper (or more to taste)
1 tablespoon lime juice (or more to taste)
cilantro or parsley to taste 

1. Soak the quinoa for 6+ hours in water and a bit of vinegar before cooking. Rinse right before cooking.
2. Make the vegetable stock and bring it to a boil (or use your existing stock)
3. Add quinoa, garlic, and cayenne pepper. Simmer for 10 minutes.
4. Add mushrooms, keep simmering for 2 minutes.
5. Add corn, simmer for 3 minutes.
6. Turn off heat and add lime juice, cilantro or parsley to taste.

 

What I ate: 10 oz. green juice, 2 grapefruits, 1 orange, 1 hardboiled egg, 1 cortado, chicken rice soup, 1/2 risotto ball, macadamia nuts, 4 oz Laurel Hill potato chips, 2 sliced dried mangos, 1 freeze dried mango, quinoa corn soup, pan-fried opah + swiss chard, 4 squares dark chocolate, hot chocolate, 50 oz water + Vitamin C

Exercise: none

 

Super Easy No Knead Bread Recipe

Bread baked from Sullivan Street Bakery's no knead recipe

If thou tastest a crust of bread, thou tastest all the stars and all the heavens. ~Robert Browning

Have you ever dreamed of baking bread? I haven't. Then I saw a no-knead bread recipe from the Sullivan Bakery in the New York Times, and it looked so easy that I considered making it. Still no go. THEN my friend Jeff had us over for a football game, chili and this bread, and the bread was the best part of the day. So I gave it a try, and it was one of the easiest things I've ever made. It's also guaranteed to impress everyone at the table. It's also pretty forgiving - I've altered it with wheat flour, used yeast that was 3 months past the sell-by date, and accidentally dropped it in water. All on the same bread, and it still turned out beautifully (the picture below proves it). The best thing to do is give it lots of time, though it still works with less time. 

Bread is a processed food, but home-made bread makes people feel loved. All you need for this is to think about doing it a day in advance. Wrap up any leftovers snugly - otherwise you'll have a brick in the morning.

No Knead Bread

14-20 hours of rising time needed

• 3 cups bread flour, plus more for dusting (all-purpose works too, but bread flour is better. If you want to substitute wheat flour, use 1/4 cup as a replacement for regular flour)
• 1/4 teaspoon instant yeast
• 1 and 1/4 salt
• 1 and 5/8 cup water

1. Combine flour, yeast and salt in a large bowl. Mix. Add water and stir until blended. Dough will be shaggy and sticky. Cover the bowl with plastic (I use a produce bag) and place in a warm and quiet place for at least 12 hours, preferably 18. The temperature is best around 70 degrees, though the last time I made this my apartment was much colder. I placed the dough in the cold oven for quiet, and it was fine. This is what the dough looks like before resting: 
2. After 12-18 hours of resting, go and get your dough. It will have grown into a light and holey item and will look like this: Flour your work surface, put the dough on it, then fold it over once or twice. It'll be a bit sticky. Cover with plastic and let rest 15 minutes.  
3. Generously coat a cotton towel (not terrycloth) with flour, cornmeal or bran. Use enough flour on your hands and work surface to keep dough from sticking. Grab the dough and work it quickly into a ball, then place dough seam side down and dust with more flour, cornmeal or bran. Cover with another towel and let rise for 2 hours. It will look like this after the final rising:
   
4. Heat your oven to 450 degrees half an hour before the dough is ready. Put a heavy 6-8 qt covered pot in it (cast iron, enamel, Pyrex, or ceramic). I use a Le Creuset dutch oven. When dough is ready, carefully remove pot and turn dough into pot seam side up. Shake pan once or twice it dough is unevenly distributed. It's ok if it looks messy. Cover with lid, bake 30 min, then uncover and bake another 15-20 minutes until it is beautifully browned. Cool on rack.
5. Slice and eat!

Resources:

• The original Jim Lahey's (Sullivan Street Bakery) brilliant no-knead bread recipe in the NYT. Since then many people have tried adaptations so search for more.
• Steamy Kitchen does a beautiful illustration of the recipe, starring her 4-year-old son. If I can do it, it's no wonder a kid can! That's how easy it is.

What I ate: vegetable juice, 1 hardboiled egg, 1/2 papaya, vegetable bun, sticky rice in bamboo leaves, smoked salmon jerky, 1 pear, 3 clementines, 2 hot chocolates, 2 roobois teas, macadamia nuts, dried cherries, dumplings, tofu soup, 40 oz. water

Exercise: none

 

Purple vs. Regular Potatoes + Roasted Potato Recipe

Radiant purple and gold potato from the greenmarket

My idea of heaven is a great big baked potato and someone to share it with. ~Oprah Winfrey

MindfulEater Allison asked "What's the deal with purple potatoes? Are they more nutritious than regular potatoes?" Since we are in prime potato season, we thought it was a great time to investigate.

Plentiful, cheap, nutritious and super easy to grow, potatoes get a bad rap because they are often fried as fries or chips. Prepared healthfully (there are a myriad of ways - roasted, baked, steamed, boiled...), potatoes are full of vitamins, minerals and phytochemicals. They were originally domesticated by the Incans, but the many virtues of this vegetable sent it on a worldwide tour. The Irish had a famously potato heavy diet. If you lived on potatoes and milk you would get most of your nutritional needs except for Vitamin E and molybdenum.

Purple potatoes are even more powerful! Research by the USDA Agricultural Research Service found that potatoes with the darkest colors have more than four times the antioxidant potential of those with lighter skin and flesh. The purple pigment comes from the antioxidant powerhouse anthocyanin. Studies show that this flavonoid possesses anti-cancer and heart-protective effects, as well as benefits like boosting the immune system and protecting against age-related memory loss. (The other place to load up on flavonoids is tea). The purple potato (actually all potatoes) are originally from Peru, which means the Incans has given us two nutritional powerhouses - purple potatoes and quinoa. Along similar lines is the purple sweet potato, which Dr. Oz has termed a "superfood." But that's another post for a later time. In the meantime, eat your potatoes - purple and otherwise!

Roasted potatoes allow you to mix several different types into one dish. You can get different types of purple and regular potatoes - heirloom, lumper, new! We love the flexibility and ease of this dish - it works for breakfast or dinner. We can get potatoes for less than $2 a pound in NYC, so the price is easy on the wallet.

Roasted Potatoes

Serves 4

1 pound of potatoes - mix up several types for variety
1/4 cup olive oil
generous shake of rosemary (3/4 tablespoon)
crushed red pepper flakes according to taste (use more if you like spice)

1. Preheat oven to 375 degrees.
2. Chop potatoes into bite size pieces. Place in a roasting pan or cookie sheet. 
3. Cover with oil. 
4. Shake rosemary and crushed red pepper over the potatoes.
5. Use a wooden spoon and stir the potatoes to make sure the oil and spices are evenly distributed.
6. Place pan into the oven and bake for 45 minutes until the outside is nicely crisp.
7. Enjoy as a side dish or brunch star.

 

Want to learn more?

• Dr. Oz's Superfoods: the super purple sweet potato
• Purple potatoes: nutrition and info
• Colored potatos and their nutrition levels
• One guy lives on potatoes and milk and reports about it

What I ate: 16 oz. green juice, 2 NYmilk lattes, 1.5 oz blue cheese, 2 tiny cubes cheese, quinoa, pan fried sole + broccoli, 4 slice dried mangos,  1.5 lobsters, quinoa salad, 2 raw clams + 1 oyster + 2 shrimp cocktails, asparagus, chocolate mousse + whipped cream, 2 bites creme brulee, cappuccino, hot chocolate

Exercise: jogged 4 miles, 15 min weights (lower body)

Braised Greens

Lela Chapman of GrowNYC braises White Tuscan Kale at Hester Street Market 

I have learned to use the word impossible with the greatest caution. ~Wernher von Braun

Kale is one of the superfoods. It is au courant - full of antioxidants, vitamins and calcium. Whole Foods has started ranking food on a 1000 point nutritional scale - kale (and collard greens) both get 1000/1000 points. We provided you with a raw kale salad recipe before, but now that it's finally fall, here is a fast and easy way to cook kale. It's actually good all year round, but since our oven goes off in the summer we don't make it until fall when it becomes a staple. 

Braised Kale

Serves 3

1 bunch of kale (or collard greens or any other fresh seasonal green)
1/2 cippolini onion (though I leave this out because I hate onions)
1-2 cloves garlic
1 tablespoon butter (or 2 tablespoons olive oil)

1. Dice onions and garlic.
2. Chop up kale into thick strands, perpendicular to stem. 
3. Melt butter on medium-high heat.
4. Brown onions and garlic.
5. Add kale and saute until soft.
6. Cover with lid, turn heat down and let simmer for 5 minutes.
7. Plate and enjoy!

What I ate: (in Tunisia so Mediterranean) 2 rolls + butter + jam + cheese, cafe au lait, lamb kebob, Tunisian salad, french fries, 3 anchovies, harissa + olive oil, olive, fried zuchinni, potato briq, spaghetti + calamari + octopus + shrimp, grapes, 2 teas, 45 oz. water

 

Exercise: none

 

 

 

 

Summer Tomatoes, Basil, Garlic and Pasta

 Heirloom tomatoes, basil, garlic scapes and fusilli

A world without tomatoes is like a string quartet without violins. ~Laurie Colwin

One of the few concessions I make to "cooking" during the summer is boiling water for pasta or grains. Roasted vegetables are a staple part of my diet for most of the year, but during the summer, they morph into tomatoes, basil and garilc. I often make a large batch during the weekend then pack it in for lunch during the week.

This "recipe" is so simple it's really more of a guideline. The ingredients are the star. The farmer's market is the perfect place to pick up the produce. It doesn't matter what type of tomato you use as long as they are delicious - feel free to use a mix of different varieties. During the early summer I've been substituting garlic scapes for cloves - mostly for fun and ease. Dial ingredients up or down according to your personal taste.

Summer Tomatoes, Basil and Pasta

Serves 4

4 med - large ripe tomatoes (I used heirloom tomatoes, but use the tastiest tomatoes available - beefsteak, garden or grape. If you use smaller ones, just use more)
1 cup chopped basil
2-3 cloves of chopped garlic or 1 garlic scape
1 lb whole wheat pasta
1 cup olive oli
1/3-1/2 cup parmesan cheese
Salt and pepper to taste

1. Semi-fill a large pot with water and put over high to boil.
2. Dice garlic and place in a large bowl with olive oil
3. Chop tomatoes into bite size pieces
4. Remove stems from basil and chop leaves into shreds
5. Combine tomatoes and basil with olive oil and garlic
6. Boil pasta when water is ready
7. Drain pasta when ready. Combine into bowl. If your bowl's not big enough, mix everything in the pasta pot.
8. Add parmesan, salt and pepper.

Enjoy summer's bounty!

What I ate: 1/2 bagel, coffee + milk, heirloom tomatoes + basil + pasta,  parmesan cheese, cherries, macadamia nuts, 40 oz. water

Exercise: none

How to Grill Grass-Fed Steak

Grass-fed angus at Grazin Angus 

Happy 4th darlings! Summer is about firing up the grill. Especially on Independence Day, one of the biggest BBQs of all. There's a happy food confab these days of more people seeking non-industrialized meat and more available grass-fed beef. If you are one of those lucky people grilling up grass-fed steaks, check out Ulla's awesome tips on how to get the most out of your investment. She grew up on a farm in upstate New York, and is an all-around sustainable food hero.

ULLA'S TIPS ON HOW TO GRILL THE PERFECT GRASS-FED STEAK

From Ulla's blog: Goldilocks finds Manhattan 

• Treat it gently; you will want to cook it at a lower heat, for a shorter time, to a rarer doneness.
• If the steaks are frozen you will need to defrost them. I like to put them in a bowl in the fridge one day before I grill them. You can also defrost them by placing them in a plastic bag in a large bowl of cold water for about an hour. I do not recommend defrosting steaks in the microwave.
• Season with salt and pepper and drizzle some olive oil over the steak.
• You will want to bring the steak up to room temperature. So let them rest for about ½ hour before you put them on the grill.
• Remember, grass-fed steak is best when it is medium-rare to rare. You will have to be more vigilant on the grill for this reason.
• Preheat the grill. Do not use forks to flip your meat. Juices are precious, use tongs instead. Flip the steak at least once.
• The best way to measure doneness is by pressing gently down on the steak to see how firm it feels. This takes some finesse but is easily learned. You want the steak to be beautifully browned, and it will become firmer as it cooks.
• Let the meat rest for 5-10 minutes under foil after you have cooked it. Please note that the meat will continue to cook; do not slice the meat until you have let it rest.
• With these simple rules you will be grilling your local beef to perfection this summer!

What I ate: 1 large latte, quinoa + 1 scrambled egg + tempeh + lettuce + sesame oil + Dr. Bronner's liquid aminos, 1 pint blueberries, 2 handfuls cherries, 1 mango, dried sliced mangos, 1 Amy's Bread cheese biscuit, 1 scoop straciatella gelato, tzatsiki, taramosolata, melitzanosolata, fava dip, pita bread, shrimp + scallop pasta, chocolate mousse

Exercise: ran 5 miles, 1 hour yoga

Simple Rhubarb Compote Recipe

Sweet and tangy rhubarb compote

MindfulEats is featuring its first dessert recipe - it hardly gets easier or more natural than this! I recently did some cooking demos with Lela Chapman of Greenmarkets to celebrate the opening of the Greenmarket at the Hester Street Fair (open today and every Sunday). One of the items we made was Lela's rhubarb compote. It fit all the MindfulEats requirements (simple and easy) - only 3 ingredients and so easy we made it outside. This elegant dessert is truly fuss-free. Tangy and sweet, this was a bit hit.

Rhubarb is in season, so now is the perfect time to make it! We stuck to the Greenmarket principle of using only locally sourced ingredients, so this recipe uses honey instead of sugar (which is not grown in the are). I think it makes the compote even better. 

 Raw rhubarb ready to be turned into compote

Rhubarb Compote

Serves 4+

2.5 cups rhubarb
1/2 cup or more apple cider (we used Red Jacket Orchards, which has no other ingredients)
1/3 cup honey

1. Trim off the rhubarb ends and remove stringy pieces so you just have red stalk. Discard or save for vegetable juice. 
2. Chop rhubarb into 1/2-1 inch pieces.  
3. Place in saucepan over medium heat with apple cider. Stir until it begins to break down.
4. Turn heat to low and let simmer for 5 minutes. Add more apple cider if necessary. You can serve it with all the chunks broken down, or slightly chunky. You can see in the photo above that I served it slightly chunky.
5. Drizzle in honey. Adjust as needed.  
6. Enjoy it warm, or chill it in the refrigerator. I served it alone, but it is delicious with ice cream, yogurt, pie, scones, vanilla sauce, or wherever your fancy takes you.

What I ate: cereal + ground flaxseed + milk, 1 hard-boiled egg, small Jamba Juice yumberry, 24 oz. chocolate milk, cherries, blueberries, egg sandwich, tall coffee frappucino, dried mangos, Mindful Mix, cheddar cheese, handmade tofu + sea urchin, soft shell crab and mushroom tempura, softshell crab roll, sauteed mushrooms, seaweed salad, 60 oz. water

Exercise: Ran 9 miles

Asian noodles with asparagus and spinach

Spaghetti, asparagus and spinach

Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanich into air. ~John Quincy Adams

Any kind of complicated cooking during the week, especially during the summer, is too much for us. As you can tell from all our recipes, we are big fans of one pot meals. This recipe takes advantage of seasonal vegetables, and all it requires is boiling. It's easy, approximates Asian noodles, and is superfast. What's not to like?

Asian Pasta with Seasonal Vegetables

Serves 3

1/2 lb asparagus (or brocolli or snap peas or whatever is available)
1 lb spinach (or arugula or whatever is available)
3 tablespoons flaxseeds
3/4 bag whole wheat spaghetti (we are partial to the Whole Foods brand)
3 tablespoons soy sauce or Bragg Liquid Aminos
3 shakes sesame oil
1/4 teaspoon Sriracha Hot Chili Rooster sauce (or anything else like Tabasco to taste)

1. Semi-fill a large pot with water and put over high to boil.
2. Trim the asparagus ends by holding the stalk in the middle with one hand and the end with the other. Break off the stem end and discard or save for vegetable juice. Cut asparagus into 3-4 inch pieces. 
3. Wash the spinach and chop into bite size pieces. Place into a large strainer where you are going to drain the pasta.
4. Boil pasta when water is ready.
5. When the pasta is half-done (or there are 5-6 minutes left), add the asparagus.
6. When the pasta is finished, drain pasta and asparagus over the spinach to wilt. Put everything back in the pot.
7. Add flax seed, soy sauce and sesame oil.
8. Mix it all up and enjoy!

What I ate: vegetable juice, cereal + milk + strawberries, 1 slice bread + cheddar cheese, 1 cafe au lait, pistachios, quinoa, steamed tofu + broccoli + shitaake mushrooms, 6 squares dark chocolate, fried calamari, pasta + leeks + cheese, charred asparagus + egg, 1 coffee, 60 oz. water

Exercise: 45 min lifting

Slow Cooker Pork, Turnip and Collard Green Stew

Pork, turnip, collard green and carrot stew

Some of the world’s greatest feats were accomplished by people not smart enough to know they were impossible. ~Doug Larson

So after all that prattle about the pork shoulder, here's the recipe for the slow-cooker stew. It was delicious - I think this is a recipe for two, but I ended up eating the whole thing myself.

Slow-Cooked Pork, Turnip and Collard Green Stew

Serves 2

1 lb. pork shoulder
5-6 small turnips
5 collard greens
2 small parsnips
1 stalk of celery
1 carrot
1 cup whole wheat fusilli (but you can use any grain you like)
2 tablespoons soy sauce
2 shakes Worcester sauce
water
any other vegetable you like - onions, potatoes, etc.

1. Chop the turnips, parsnips, celery and carrots into bite sized soup pieces. Turnips should be small (2 inches or less) and heavy.
2. Strip the collard green stems off the leaves and slice leaves into strips. (collard stems can be saved for vegetable juice)
3. Put all the vegetables into the slow cooker.
4. Add the pork shoulder. I had to chop mine off the bone since it didn't fit, but the original plan was to just pop it into the slow cooker without any hassle.
5. Add in 2 soy sauce and a couple shakes of Worcester sauce.
6. Add enough water to cover the vegetables plus another 2-3 inches. Unless the water is 3/4 inches from the top of the cooker. If so, only fill it until it's 3/4 inch from the top.
7. Turn cooker on low. Let cook for 8+ hours.
8. When you're ready to eat, cook the pasta separately. If you have pre-cooked grains, add them in at the end. Do NOT cook grains for hours in the slow cooker- they get overcooked, clumpy and gross.
9. Skim off fat as necessary.
10. Spoon stew over pasta and enjoy!

What I ate: vegetable juice, 1/2 c. kefir, bread, mixed greens + cranberries + blue cheese + pistachios + grape salad, Cosi bread, 2 coffees, 6 squares dark chocolate, 1 apple, 1 oz. Simply Naked Pita Chips, 10 Downing: tiny salmon amuse bosche, celery root soup + creme fraiche, braised short ribs, 1 slice bread, chocolate panne cotta, lemon granita, 1 green tea, 45 oz. water

Exercise: 30 min lifting