Appetite for Reduction (17 page)
Read Appetite for Reduction Online
Authors: Isa Chandra Moskowitz
1 teaspoon olive oil
6 cloves garlic, minced
¼ teaspoon salt
8 ounces cremini or button mushrooms, sliced (about 2 cups)
1 pound kale, coarse stems removed, leaves sliced or torn
into pieces
Several pinches of freshly ground black pepper
6 cloves garlic, minced
¼ teaspoon salt
8 ounces cremini or button mushrooms, sliced (about 2 cups)
1 pound kale, coarse stems removed, leaves sliced or torn
into pieces
Several pinches of freshly ground black pepper
Preheat a large skillet over medium heat. Sauté the garlic in the oil for about 2 minutes, being careful not to burn it. Spray it with a little non-stick cooking spray if needed. Add the mushrooms and sprinkle on the salt. Let them cook for 5 to 7 minutes, stirring often, until the moisture has released and the mushrooms are lightly browned.
NUTRITION TIP
There is so much misinformation out there when it comes to calcium. For example, some people believe that calcium is not that important and the big bad dairy industry is just fooling us. Well, the dairy industry may be trying to fool us, but calcium is still important, for more than just bones and teeth. Calcium is an electrolyte, and works in the contraction of muscles (including the heart!) and blood clotting. Fortunately, we have plenty of sources, such as kale. One cup of raw kale has 90 mg, about 10 percent of the daily recommendation, and because it shrinks down so much in cooking, it’s easy to eat 4 or 5 cups.
Add the kale and pepper, and use tongs to sauté for about 10 more minutes. Add splashes of water if the pan seems dry. The kale should be tender and cooked down pretty well. Serve immediately.
TIP
Depending on what you’re serving this with, you can really cater the flavors to your desires. Add some minced ginger when serving with other gingery dishes, or add a big pinch of thyme if serving with Italian or Thanksgiving-type dishes. If you like it spicy, a big pinch of red pepper flakes is in order.
SERVES 4 • ACTIVE TIME : 5 MINUTES • TOTAL TIME : 15 MINUTES
PER SERVING
(¼ RECIPE) :
Calories: 40
Calories from fat: 10
Total fat: 1.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 6 g
Fiber: 2 g
Sugars: 2 g
Protein: 3 g
Cholesterol: 0 mg
Sodium: 150 mg
Vitamin A: 15%
Vitamin C: 10%
Calcium: 4%
Iron: 15%
Calories: 40
Calories from fat: 10
Total fat: 1.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 6 g
Fiber: 2 g
Sugars: 2 g
Protein: 3 g
Cholesterol: 0 mg
Sodium: 150 mg
Vitamin A: 15%
Vitamin C: 10%
Calcium: 4%
Iron: 15%
A
sparagus is kind of fun to chew, so it’s a great candidate for jerk spices. Use a cast-iron pan to get the most charred flavor out of your sautéed veggies. I love how the spices in jerk seasoning seem like they won’t work together, and then they totally do and you feel like a jerk for thinking otherwise. Unfortunately, that’s not where the name came from. Serve over rice, alongside
Caribbean Curried Black-Eyed Peas with Plantains
(page 129), or with
Mango BBQ Beans
(page 133).
sparagus is kind of fun to chew, so it’s a great candidate for jerk spices. Use a cast-iron pan to get the most charred flavor out of your sautéed veggies. I love how the spices in jerk seasoning seem like they won’t work together, and then they totally do and you feel like a jerk for thinking otherwise. Unfortunately, that’s not where the name came from. Serve over rice, alongside
Caribbean Curried Black-Eyed Peas with Plantains
(page 129), or with
Mango BBQ Beans
(page 133).
1 teaspoon olive oil
2 teaspoons minced fresh ginger
4 cloves garlic, minced
¼ teaspoon red pepper flakes (or more if you like it spicy)
¼ teaspoon dried thyme
1 pound asparagus, coarse ends removed
¼ teaspoon salt
¼ teaspoon allspice
Pinch of ground nutmeg
Pinch of ground cinnamon
Lime wedges, to serve
2 teaspoons minced fresh ginger
4 cloves garlic, minced
¼ teaspoon red pepper flakes (or more if you like it spicy)
¼ teaspoon dried thyme
1 pound asparagus, coarse ends removed
¼ teaspoon salt
¼ teaspoon allspice
Pinch of ground nutmeg
Pinch of ground cinnamon
Lime wedges, to serve
Preheat a large, heavy-bottomed skillet over medium-high heat. Sauté the ginger and garlic in the oil for about 30 seconds. Add the red pepper flakes and thyme, plus a splash of water. Let it sizzle for a few seconds. Add the asparagus, salt, and spices. Use tongs to toss and coat, adding a few splashes of water if it seems dry. Sauté for about 10 minutes, until the asparagus is tender and the ends are slightly frizzled. Serve immediately.
TIP
For sautéed recipes, I generally prefer to use asparagus that’s on the thin side and save those fat stalks for the grill or broiler.
SERVES 4 • ACTIVE TIME: 20 MINUTES • TOTAL TIME: 25 MINUTES
PER SERVING
(¼ RECIPE):
Calories: 70
Calories from fat: 15
Total fat: 1.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb : 12 g
Fiber: 5 g
Sugars: 3 g
Protein: 4 g
Cholesterol : 0 mg
Sodium: 170 mg
Vitamin A: 15%
Vitamin C: 160%
Calcium: 6%
Iron : 10%
Calories: 70
Calories from fat: 15
Total fat: 1.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb : 12 g
Fiber: 5 g
Sugars: 3 g
Protein: 4 g
Cholesterol : 0 mg
Sodium: 170 mg
Vitamin A: 15%
Vitamin C: 160%
Calcium: 6%
Iron : 10%
W
hen you thinly slice Brussels sprouts and cook them over high heat, they take on a whole new dimension. The outer layer gets toasty and crispy, the inner leaves remain intact and stay firm and crunchy. I like to use them as a garnish as well as a side, so sprinkle them over BBQ dishes or drop’em on savory gravy entrées. They’ll add a fun flavor and texture.
hen you thinly slice Brussels sprouts and cook them over high heat, they take on a whole new dimension. The outer layer gets toasty and crispy, the inner leaves remain intact and stay firm and crunchy. I like to use them as a garnish as well as a side, so sprinkle them over BBQ dishes or drop’em on savory gravy entrées. They’ll add a fun flavor and texture.
1 teaspoon olive oil
¼ cup thinly sliced onion
6 cloves garlic, sliced thinly
1 pound thinly sliced Brussels sprouts (see tip)
¼ teaspoon salt
Freshly ground black pepper
¼ cup thinly sliced onion
6 cloves garlic, sliced thinly
1 pound thinly sliced Brussels sprouts (see tip)
¼ teaspoon salt
Freshly ground black pepper
Preheat a large, heavy skillet over medium-high heat. Cast iron works best here to get the sprouts nice and crispy. Sauté the onion in oil for about 3 minutes, until just starting to brown. Add the garlic and sauté for another 30 seconds. Add the Brussels sprouts, salt, and pepper. Saute for about minutes, until the leaves are browned and crisped. They’re ready!
TIP
To get the Brussels sprouts “shaved,” no need to break out the straight-edge razor. Trim the nub on the bottom and slice the sprout in half lengthwise. Then just slice the sprouts into thin-as-you-can lengthwise strips. It might take a bit of time, but it’s a great way to enjoy these little guys and well worth it!
SERVES 4 • ACTIVE TIME : 10 MINUTES • TOTAL TIME : 20 MINUTES
PER SERVING
(¼ RECIPE):
Calories: 60
Calories from fat: 15
Total fat: 1.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 11 g
Fiber: 4 g
Sugars: 2 g
Protein: 3 g
Cholesterol: 0 mg
Sodium: 170 mg
Vitamin A: 150%
Vitamin C: 80%
Calcium: 20%
Iron: 8%
Calories: 60
Calories from fat: 15
Total fat: 1.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 11 g
Fiber: 4 g
Sugars: 2 g
Protein: 3 g
Cholesterol: 0 mg
Sodium: 170 mg
Vitamin A: 150%
Vitamin C: 80%
Calcium: 20%
Iron: 8%
I
was in a greens rut. I wanted something sour and tangy for my greens but I’d been putting lime in
everything
and needed a change. Pineapple totally worked! It’s fun twist with just a hint of juicy sweetness. These are perfect served with
Broiled Blackened Tofu
(page 147) and
Butternut Coconut Rice
(page 80), or for any dinner when you need to get out of your greens rut.
was in a greens rut. I wanted something sour and tangy for my greens but I’d been putting lime in
everything
and needed a change. Pineapple totally worked! It’s fun twist with just a hint of juicy sweetness. These are perfect served with
Broiled Blackened Tofu
(page 147) and
Butternut Coconut Rice
(page 80), or for any dinner when you need to get out of your greens rut.
1 teaspoon sesame oil
6 cloves garlic, minced
2 teaspoons minced fresh ginger
¼ teaspoon red pepper flakes
1 pound collards, coarse stems removed, leaves torn into bite-
size pieces
½ cup pineapple, chopped finely
¼ teaspoon salt
6 cloves garlic, minced
2 teaspoons minced fresh ginger
¼ teaspoon red pepper flakes
1 pound collards, coarse stems removed, leaves torn into bite-
size pieces
½ cup pineapple, chopped finely
¼ teaspoon salt
Preheat a large skillet over medium heat. Sauté the garlic, ginger, and red pepper flakes in the oil for about 2 minutes, being careful not to burn them. Spray them with a little nonstick cooking spray if needed. Add the collards, pineapple, and salt, and use tongs to sauté for about 10 more minutes. Use splashes of water if the pan seems dry. The collards should be tender and cooked down pretty well. Serve immediately.
TIP
I prefer to use fresh pineapple, but canned will work if you use the kind packed in only juice (not syrup).
SERVES 4 • ACTIVE TIME : 15 MINUTES • TOTAL TIME : 25 MINUTES
PER SERVING
(¼ RECIPE) :
Calories: 130
Calories from fat: 30
Total fat: 3.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 23 g
Fiber: 4 g
Sugars: 4 g
Protein: 5 g
Cholesterol: 0 mg
Sodium: 310 mg
Vitamin A: 0%
Vitamin C: 10%
Calcium: 0%
Iron: 6%
Calories: 130
Calories from fat: 30
Total fat: 3.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 23 g
Fiber: 4 g
Sugars: 4 g
Protein: 5 g
Cholesterol: 0 mg
Sodium: 310 mg
Vitamin A: 0%
Vitamin C: 10%
Calcium: 0%
Iron: 6%
C
reamed corn is such a heavenly backdrop for so many things. Latin dishes, Southern dishes, barbecue; I keep the flavor simple so it can go with almost anything. Sautéing the corn before blending it gives it an added depth of flavor. Although this is best with fresh corn, if using frozen allow for 5 more minutes cooking time when you saute the corn.
reamed corn is such a heavenly backdrop for so many things. Latin dishes, Southern dishes, barbecue; I keep the flavor simple so it can go with almost anything. Sautéing the corn before blending it gives it an added depth of flavor. Although this is best with fresh corn, if using frozen allow for 5 more minutes cooking time when you saute the corn.
½ cup plus ⅓ cup plain unsweetened almond milk
1 tablespoon cornstarch
1 teaspoon olive oil
3 cups fresh corn (from about 3 ears)
½ teaspoon salt
1 tablespoon cornstarch
1 teaspoon olive oil
3 cups fresh corn (from about 3 ears)
½ teaspoon salt
Mix ⅓ cup of the almond milk with the cornstarch and set aside.
Preheat a 4-quart heavy-bottomed pan over medium-high heat. Saute the corn in the vegetable oil for about 5 minutes, until tender, with flecks of brown in places. Sprinkle with the salt.
Add the ½ cup almond milk (not the ⅓ cup with the cornstarch) and blend with an immersion blender until about two-thirds of the corn is pureed and there are still some whole or half pieces left. If you don’t have an immersion blender, then transfer the mixture to a blender and pulse to the desired consistency, then transfer back to the pot. Turn up the heat to medium.
NUTRITION TIP
You are the salt of the earth! Sodium is a required nutrient and naturally occurs in such vegetables as corn. It is an electrolyte that maintains our fluid balance and is essential for our muscles. Careful, though. Too much salt and sodium are associated with high blood pressure and hypertension. Try to stay cool and collected and keep your daily salt intake at 2,300 mg per day.
Add the cornstarch mixture and stir constantly until thickened, 5 to minutes. Serve immediately.
Mushroom TibsSERVES 4 • ACTIVE TIME : 15 MINUTES • TOTAL TIME : 40 MINUTES
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