05 August 2011 Cucumber Salad with Olives, Oregano, and Almonds

Adapted from America’s Test Kitchen. Cooking for Two 2012. (2012) Brookline, MA: Boston Common Press Limited Partnership. p 74.

My Comment: Cucumber salads are the epitome of refreshing on hot summer days.  As a big fan of America’s Test Kitchens, I knew this salad would be perfection – a descriptor I would NOT have used with my previous iterations of this salad. Thanks to the chefs at ATK, here is a salad that has crunch and flavor.

Ingredients:

2 small cucumbers, peeled, halved length-wise, seeded and sliced thin
2 1/2 TBSP white wine vinegar
1 tsp extra virgin olive oil
1 tsp sugar
1/4 tsp  lemon juice
salt and pepper
2 TBSP chopped, pitted Kalamata olives
1 small shallot, sliced thin
12 tsp minced fresh oregano
1 1/2 TBSP sliced almonds (toasted & chopped coarse) I omitted these

Method

1. Line baking sheet with paper towels and evenly spread cucumber slices on sheet. Refrigerate while preparing dressing.

2. Bring vinegar to simmer in small saucepan over medium-low heat; continue to simmer until reduced to 1 TBSP, 3 to 5 minutes. Transfer to a large bowl and let cool to room temperatures, about 5 minutes. Whisk in oil, sugar, lemon juice, 12 tsp salt and pinch pepper until well combined.

3. add cucumbers, olives, shallot, and oregano to dressing and toss to combine. Let sit for 5 minutes, then toss to redistribute dressing. Season with salt and pepper to taste and sprinkle with almonds.  Serves 2.

Nutrition information (almonds included):

Calories (60), fat (3.2 g), Carbs (8.2), Fiber (3.9), Protein (1.0).  Hormonal carbs (Metabolic Effect = 3.3)

30 July 2012 Grilled Peppers Piedmontese

Have you ever noticed how your weekly food bill creeps up when you don’t menu plan?  In addition to changing the way we are eating so that we’re more conscious of hormonal carbs, this week I was inspired to do more meal planning when we realized our food bills were getting out of control.  This recipe from the Boston Globe Sunday magazine seemed a good fit for an interesting side -

Copyright © 2012. Adrien Bisson Photography.

and at 6.9 grams fat and -58.8 hormonal carbs (yes!) it’s right on target for eating metabolically. We served with a lean boneless skinless chicken breast which shared the grill and was simply seasoned with salt and pepper.

 

 

Grilled Peppers Piedmontese

Adapted from Reid, Adam. Out of the oven, onto the grill. The Boston Globe Magazine. July 29, 2012. p 16.

Copyright © 2012. Adrien Bisson Photography.Globe Magazine. (July 29, 2012). p 16.

Ingredients:

1 dry pint grape tomatoes (halved)
4 garlic cloves, minced
8 anchovy fillets, chopped
2 TBSP extra virgin olive oil plus extra for drizzling if wanted
Salt and black pepper
3 TBSP chopped fresh parsley
1/4 cup chopped fresh basil
3 red bell peppers, halved lengthwise through the stem, membranes and seeds removed.

Method:

In a medium bowl, mix the tomatoes, garlic, anchovies, 2 TBSP oil, 1/2 tsp salt, black pepper to taste, the parsley and half of the basil.

Prepare a medium fire charcoal grill or preheat a gas grill on high for 15 minutes (if using gas, adjust burners to medium).

Grill the peppers open sides down until the edges char (6-8 minutes). Turn the peppers, divide the tomato mixture among them, cover the grill and grill until peppers are tender but not collapsed, 15 to 20 minutes.

Arrange the peppers on a platter and drizzle with oil (I didn’t) and sprinkle with the remaining basil just before serving hot, warm, or at room temperature.

Serves 6.  PER SERVING: 328 calories. Total fat 6.9 grams, Total carbs 4.7 grams, Fiber 1.1 grams, Protein 62.4 grams.

Changes, changes

This blog has been in hibernation for more months than I want to admit, partly due to schedule demands and partly due to a major shift in eating.

About 6 months ago I started to notice how s-l-o-w my metabolism had become and how little energy I had. Substitute sources for proteins in our mostly vegetarian diet were no longer easily digested.

One change that I made was to join a fitness and training facility, SLS Fitness. Right across the street from the school in which I work, I no longer had an excuse about “getting to the gym” and with several colleagues also going, there was strength in number. The day Sherri Sarrouf came to talk to us about starting an exercise program was one of the best days of my life – everything she described made perfectly logical sense. Using rest-based training (Metabolic Effect), over the last six months my energy levels have been climbing and I am building more muscle.

Stage II of the process involved working with Susan Kirby, a trainer and nutrition coach at SLS.  And here is where we’ve made some major changes to what and how we eat.

While I no longer am strictly vegetarian, I am careful to eat lean proteins: chicken, turkey, lean fish.  I am using olive and coconut oils and eat so that at least half of my plate is vegetable.

I compute hormonal carbs (carbohydrates – fiber – protein) and try to keep that number around 15 while I keep fats to 10 or less each meal.  I eat something about every 3-4 hours using the principles of Metabolic Effect as a guide. This is helping me keep insulin levels more level. Given that I was able to do this with very little trouble while on vacation, I think it’s a eating lifestyle I can deal with.

We still cook and prepare meals at least 4 nights each week and eat very few prepared foods. So while this blog of collected recipes will no longer be strictly vegetarian, there still will be lots of ideas for home cooks who are vested in healthy eating.

Enjoy!

Everything Has a Season

It’s been a long time since my last food post.  The school year was a lot more insane than I expected. Adrien’s “real” business efforts have picked up. And I learned a bit about my own nutrition.

I’ve stopped avoiding meat and become more of a (with a nod to Mark Bittman) less-meat-atarian.  Being of a certain age, I could no longer tolerate (digestively that is) a diet of beans and soy. It was difficult finding proteins that I could tolerate.

Reliance on carbs was doing a number on my insulin production. So I’ve been working with a nutrition counsellor and rethinking what I do eat.

This is my life-season for change. I am learning to eat proportionally according to what my body needs. My metabolism is mending now.

And if you’re still with me – I will be posting some new meal finds in the next weeks. With and without animal/fish protein sources.

01 Oct 2011 Cauliflower Gratin with Tomatoes and Feta

Adapted from Madison, D. Vegetarian Cooking for Everyone. (1997). New York: Broadway Books. p 281.

Copyright © 2011. Adrien Bisson Photography

My Comment: I seem to be having a bit of a time management problem these days – and our diet has suffered. The change of the calendar to October is hopefully going to provide some inspiration to reconnect with the important things – eating healthful foods made at home.  Deborah Madison provides this gratin which is a family favorite – we love the creaminess of feta and the saltiness of capers. Have I mentioned cinnamon is my favorite spice?

A note about nutritional information. I am no longer using Weight Watchers points, but through the Calorie Count website, can provide the information Weight Watchers and other nutrition-aware users to track food intake. Enjoy!

Ingredients

2 to 3 TBSP Olive Oil (less is more if you’re asking me)
1 onion, sliced thinly
2 garlic cloves, chopped
1-1/2 tsp oregano
1/8 tsp ground cinnamon
1-15-oz can diced tomatoes (I use Muir Glen)
1 tsp honey
1 TBSP capers, rinsed
salt and freshly milled pepper
1 large cauliflowers (about 1-1/2 lbs) broken into florets
Juice of 1/2 lemon
2 to 4 oz. crumbled feta
Parsley, finely chopped

Method

1. Preheat the broiler and lightly oil a 2-quart gratin dish.

2. Heat oil in a 10-inch skillet over medium heat. Add the onion, garlic, oregano and cinnamon. Cook until the onion is wilted – about 5 minutes. Add the tomatoes, cook for 7 minutes more, then add the honey and capers and season with salt and pepper. Slide the mixture into the gratin dish.

3. Meanwhile, steam the cauliflower for 5 minutes. Set it on the sauce and season with salt and pepper. Squeeze the lemon juice over the top and add the feta. Place 5 to 6 inches under the broiler until the sauce is bubbling and the cheese is beginning to brown – about 10 minutes.

4. Garnish with parsley and serve. (If you are assembling the gratin ahead of time, cover and bake at 400 F until bubbling – about 20 minutes and the finish under the broiler).

Nutrition Information: 

Nutrition Facts

Serving Size 40 g

Amount Per Serving

Calories 80

Total Fat 6.8g, Total Carbohydrates 4.9g, Dietary Fiber 0.8g, Protein 0.5g

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25 Aug 2011 Shrimp & Avocado Salad

Adapted from Moosewood Collective. Simple suppers: Fresh ideas for the weeknight table. (2005). New York: Clarkson Potter. p. 167.

Copyright © 2011. Adrien Bisson

My Comment: I know, I know…. not strictly vegetarian. But once in a while I enjoy fish. Our CSA share this week included a bag of baby greens, garlic, and several beautifully ripe tomatoes. What could be better than fresh produce picked that morning?

There is something wonderful about the combination of lemon and tarragon; I think I’d enjoy this salad even without the shrimp.

Ingredients:

1 pound peeled & deveined shrimp
2 TBSP vegetable or olive oil
2 garlic cloves, minced

FOR THE DRESSING

juice and zest of 1 lemon
1 TBSP Dijon mustard
1 TBSP chopped FRESH tarragon
1/2 tsp salt
1/4 tsp freshly ground pepper
1/2 cup olive oil (I use about half that amount)

2 avocados
2 tomatoes
6 cups baby greens or torn lettuce

Method

 1. Warm oil in skillet, add the garlic and shrimp. Saute until the shrimp turns pink (2-4 minutes). Set aside.

2. Whisk together the dressing ingredients. Toss the cooked shrimp with about 1/4 cup of the dressing.

3. Peel and pit the avocado and cut into wedges. Cut the tomato into wedges. Arrange the shrimp, avocado, and tomatoes on the greens and drizzle on more of the dressing.

Serves 4. Nutrition: Calories 470. Fat 36.5, Carbohydrates 12, Fiber 7.7

22 Aug 2011 Summer Panzanella

Adapted from: Moosewood Collective. Simple suppers: fresh ideas for the weeknight table. (2005). New York: Clarkson Potter. p 108.

My Comment: This is one of my favorite parts of the summer – when all

Copyright © 2011. Adrien Bisson

 the tomatoes ripen at the same time Not only do I have some heirloom tomatoes growing in my own garden, but we received some delicious orange-colored cherry tomatoes from our CSA and our neighbor shared some yellow and red cherry tomatoes too. What’s a cook to do except locate a tomato-friendly recipe and use them all up!

Ingredients:

1/2 loaf of crusty French or Italian bread (about 8 oz) (I used 1/2 of this amount)
4 tomatoes (see note above)
1 large ball of fresh mozzarella (about 5 oz)
1/2 red onion
1/2 cup fresh basil leaves
1 cup pitted olives (used Kalamata)
1 TBSP red wine or cider vinegar
1 TBSP olive oil
salt and pepper (fresh ground)
Optional: extra vinaigrette

Method:

1.  Preheat the oven to 350. Cut the bread in half lengthwise and place in the oven until crisp – 5 to 10 minutes.

2. Meanwhile, prepare the other ingredients and place them in a serving bowl: Cut to tomatoes and fresh mozzarella into 1/2-inch cubes (about 4 cups of tomatoes and 1 cup of mozzarella), peel and thinly slice the red onion, cut the basil leaves into thin strips and chop the olives.

3. Add the vinegar and oil to the bowl and toss well.

4. Cut the toasted bread into 1-inch cubes (7 to 8 cups). Add the bread cubes to the bowl and toss well. Let the salad sit for at least 10 minutes to allow the bread to soak up some of the juices. Add salt and pepper to taste (pass extra viniagrette on the side – but we found it didn’t need any extra dressing).

Serves 4.  Nutrition information: Calories 282, Fat 15.3 g, Carbs 23.9, Fiber 3.6