Changing Seasons: Herb & Citrus Shrimp

As the weather changes, the cooler temperatures bring tender herbs back to the market. Although this recipe was originally created in springtime, the ingredients are now available at the farmers market where I live. I’ve just started retracing my steps: cooking at the farmers’ market to help my patients and community understand how to easily prepare what was available was a wonderful challenge. I’d forgotten this recipe which was originally on my Facebook page, where I would post right after the cooking demonstrations; actually there were so many recipes concocted in the moment on Saturday mornings that I didn't keep track. I’m now going back and retrieving them. It makes me realize that my food choices are getting simpler overall. With great ingredients, very little has to be done to get incredible flavors. The shrimp I get from Lil Emmas Seafood was swimming in the Gulf of Mexico a few hours before I buy them Saturday mornings. My favorite, gulf brown shrimp, are sweet and delicious.

This recipe takes under 10 minutes to prepare. One pound of shrimp makes 4 servings. At only 125 calories a serving, with 24 grams of protein and 190 mg of cholesterol, this is an easy and nutritious meal.

RECIPE: HERB AND CITRUS SHRIMP

INGREDIENTS

• 1 pound shrimp, cleaned and deveined

• 1/2 teaspoon sea salt

• 1.4 teaspoon black pepper, freshly ground

• 2 teaspoons extravirgin olive oil

• 1/3 cup each, chopped flat leaf parsley & fennel fronds

• 2 tablespoons Meyer lemon juice (or 1 tablespoon regular lemon juice)

PROCESS

• Clean & devein shrimp. Toss with extra virgin olive oil, salt and freshly cracked black pepper

• Sautée shrimp until they starting to turn opaque, about 2-3 minutes depending on size.

• Add herbs and lemon juice and toss to coat

• Serve with a salad, good bread, pasta, quinoa.... Or just enjoy !

Tuscan Kale & Pecan Pasta

When time is short, the ingredients limited because you cleaned out the fridge in advance of leaving town, and you’re trying to follow the Healthy Is Homemade motto, this dish is the perfect solution.  

I usually have several types of raw nuts in the pantry and they are a perfect addition to pasta for protein, healthy fats and to keep you full. The lucky part of the day was being able to harvest the little tender shoots of a potted Tuscan Kale plant that sprouted on the very long stalk I let bolt this spring (in hopes of harvesting seeds, but I lost track of time). I tasted the leaf, preparing myself for some serious bitterness. If you’ve ever grown lettuce and let it bolt, you’ll know what I mean—the once sweet leaves turn incredibly bitter. To my great and delicious surprise, it was sweet and tender, with marvelous kale overtones. I harvested about a cupful and chopped it up with an equal portion of pecans. I had  a half cup of grated Parmesan in the fridge. I had 15 minutes. The dish sprang to life. 

We ate, did the minimal clean up and headed to the airport happy that we wouldn’t have to resort to the mostly unhealthy food choices available to us.

I will be making this again with fully grown Tuscan kale. You can substitute any sturdy, dark leafy greens, thinly sliced brussel sprouts, cauliflower or broccoli leaves, or even napa cabbage. Spinach is not a good choice here as it wilts away to nothing and gets watery.

RECIPE: Tuscan Kale & Pecan Pasta

INGREDIENTS

• 4oz dry spaghetti cooked to al dente in salted water

• 1 cup chopped raw pecans (you can use walnuts or almonds instead)

• 1 cup chopped Tuscan kale (or any sturdy green)

• 1/2 cup grated parmegiano regiano

• 1/3 teaspoon cracked pepper

• 1 teaspoon unsalted butter

• 1 teaspoon extra virgin olive oil

• 1/4 cup retained pasta water

PROCESS

• Boil water, add salt and cook the pasta. While the pasta is cooking,

• Heat butter and oil over medium flame. Add the pecans and gently toast.

• Add the chopped kale and sauté until gently wilted. About 2 minutes. Add the pepper.

• Add the cooked pasta and toss. Add the cheese, 1/4 cup of the pasta cooking water. Toss to combine.

• Adjust the seasoning. Remember that the cheese will add salt to the dish, so taste the completed dish before adding any salt.

  Serves 2

Asian Long Beans with Mustard

One of the delights of living in a diverse community is the variety of produce that's available.  Summer is prime green bean season, and the asian long bean (yard long beans) is variety that I love.  You can certainly substitute it for regular green beans in the recipes you love.  I'm cooking them with a little mustard seed and finishing with mustard oil for a nice, light summer version with a little zing.  This is so easy and fast your kitchen have doesn't have time to heat up.  This recipe is husband approved; it's been requested and prepared for the last several weeks when I can get my hands on the beans!

From a nutrition standpoint, Asian long beans are a rich source of vitamins A,C, calcium and fiber.  The mustard adds some anti-inflammatory properties as well.  The extra virgin olive oil is a healthy mono-unsaturated fat.

You can find black mustard seed and mustard oil at most Asian markets or online.

RECIPE: Asian Long Beans with Mustard Seed and Oil

INGREDIENTS

• 2-3 cups chopped long beans (about 1/2 inch pieces)
• 2 teaspoons extra virgin olive oil 
• 1 teaspoon black mustard seeds
• 1/2 teaspoon sea salt
• 1/4 teaspoon cane sugar
• 1/2 teaspoon mustard oil

PROCESS

1. Heat mustard seeds in oil until they start to pop
2. Add the beans, salt and sugar.  Toss to mix and cover the beans for 2-3 minutes until tender.
3. Drizzle the mustard oil over, toss and enjoy.

At The Market: Shrimp with Green Beans, Potatoes and Mustard Seed

The summer heat has been relentless and many of the gentler, more tender crops have dried up. We've also had a drenching rain that caused flooding over the July 4th holiday. In Houston, there's been some PTSD as last year's Hurricane Harvey left us damaged and bruised.  The wounds have not yet healed and many people still have not been able to rebuild their lives.  It's a tough time for farmers, so it's even more important to support them. Whatever is available at their stands will be what I will cook with.  As I live close to the Gulf of Mexico, I'm fortunate to have Lil Emma's Seafood bringing fresh shrimp that were swimming just a few hours earlier right to my farmers' market. With a few potatoes, green beans and a little help from the pantry, a quick, easy and nutritious dish came together.

Using mustard seeds and mustard oil give the shrimp a lovely warm flavor without too much sharpness. Along with the turmeric, mustard is an anti-inflammatory agent in Ayurvedic teachings. I like the flavor of green chilies, but feel free to leave them out or use ground cayenne.

Shrimp are high in cholesterol, but are an excellent source of protein, magnesium and some calcium.  Potatoes are rich in Vitamins C, B6, magnesium, iron and fiber. Green beans are rich in Vitamins A, C, B6, folic acid,  and the minerals calcium, iron and copper.  The fresher the vegetables, the more nutrition they contain as many vitamins, especially Vitamin C, degrade rapidly with storage.  

Today, I made basmati rice and Indian style lentils/daal with zucchini and tomatoes (in plentiful supply right now) to go along with the shrimp. As always, the vegetable component of the meal is the largest, with the meat, in this case shrimp, playing a special guest starring role, in small quantities. You can also serve this with bread, or just a fork.

If you don't have fresh shrimp on hand, frozen will be fine. Thaw them slowly in a few changes of cool water.

RECIPE: Shrimp with Green Beans, Potatoes and Mustard Seed

INGREDIENTS

• 1 pound shrimp (cleaned and deveined)
• 1 Tablespoon extra virgin olive oil
• 2 cups potatoes, 1/4 inch dice
• 2 cups chopped green beans, 1/2 inch pieces
• 1 Tablespoon black mustard seeds
• 1-2 green chilies, split halfway (Serrano, jalapeño) or 1/2 teaspoon cayenne
• 1/2 teaspoon salt
• 1 Tablespoon ground coriander
• 1 Tablespoon ground cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon cane sugar
• Juice of 1/2 small lemon, about 1 Tablespoon
• 1/2 teaspoon mustard oil

PROCESS

1. Heat mustard seeds  and chilies (if using) in oil until the seeds start to pop.
2. Add potatoes, chilies  and spices. Sauté over medium heat for 3-4 minutes.
3. Add 1/4 cup water, cover and cook for 5 minutes until the potatoes are just tender, but not soft.
4. Add the green beans, sautéed for 1-2 minutes and food covered for about another 2 minutes. They should remain undercooked as they will cook further with the shrimp.
5. Add the shrimp, and sautéed until cooked through. The time will depend on the size of your shrimp.
6. Drizzle the mustard oil over and toss.

Serves 4

Sorrel-A Green that’s a Lemony Delight

Sorrel is a nutrition packed summer green that’s deliciously tart, and can be added to salads, pesto and so much more. It’s not always readily found, but if you can get your hands on it, you should try it.  It’s lemony tartness is fragrant, without the sweetness of lemon. There are multiple different varieties; some are all green, some have beautiful red and pink variegated leaves.  I have made sorrel/chard and ricotta soup in the past. I love sorrel and parsley pesto with pecans taking the place of pine nuts to add a little sweetness, and balance the tartness from the sorrel.

Today, the bunch of sorrel in my farmers’ market basket paired with summer yellow squash, some dried herbs from the pantry and a fresh pasta from my freezer to make a light, easy and healthy lunch.   The vegetables are clearly the stars here, fresh from the farm.  

Sorrel is nutritious and a good source of fiber.  It’s rich in vitamins A and C, B6, magnesium and iron. As always, a little added fat will help your body absorb the vitamin A.  You can certainly skip the cream and pasta and eat the sautéed vegetables on their own.  This recipe can be easily scaled up with more vegetables and pasta.  

So easy, delicious, nutritious and pretty.  My husband said he would eat it everyday. I hope you like it. 

RECIPE: Sorrel & Summer Squash Pasta

INGREDIENTS

• 4 to 6 oz fresh pasta (you can use 2-3 oz 0f your favorite dried as well) 
• 2 teaspoons extra virgin olive oil  
• 1 teaspoon dried oragano
• 1 teaspoon Penzey’s Foxpoint Herb Mix
• 1/4 teaspoon chipotle powder
• 1/3 teaspoon sea salt
• 2 cups diced summer squash
• 2 cups chopped sorrell
• 1/4 cup heavy cream
• grated parmesan

PROCESS

1. Sautee squash in olive oil with salt and spices until tender. 
2. Add sorrel and cream, and toss. Turn off the heat.
3. Add cooked pasta and toss.
4. Serve with a sprinkle of grated Parmesan. 

Serves 2

Basic Greens

Greens are good and good for you. I love greens: Swiss chard, spinach, beet, mustard, amaranth, collard, radish, kale and so many others are all great to eat. I also love the leaves of cauliflower, broccoli, and brussel sprouts and cook them in the same manner, chopping the stems and cooking them a little longer.  (I do not use carrot tops as they concentrate arsenic from the soil).  I’m always surprised when people tell me they don’t like greens. They usually haven’t had them prepared in a way they like. The usual method of cooking greens with salted pork or bacon is tasty to many, but takes awhile, and the greens are very, very cooked. My method takes almost no time at all, and results in a light, bright just wilted green that’s delicious, and healthy. 

Greens are packed with nutrition and a great source of fiber. They are rich in iron, potassium, zinc and other minerals.  Amaranth is a rich source of folate, and other B vitamins. Swiss chard and beet greens are rich sources of vitamin A, which is more readily absorbed by the body if eaten with a little good fat, like extra virgin olive oil. Overall, the nutritional profiles of all greens are such that it’s a shame not to have them as a regular part of our meals. They also keep you feeling full with very few calories.

Greens need to be washed well. I soak mine in lots of water in the sink, allowing dirt to sink to the bottom, and then drain (see Food Safety). I separate the leaves from the stems, which I chop and sauté before adding in the greens.  

This is more a method than a recipe and can be adjusted for various quantities as ‘a bunch’ varies tremendously.  Remember, that greens cook down considerably, so start in a large pan. You will end up with a much smaller volume in the end.  Always salt at the end, when you can see the cooked amount, otherwise you’ll usually end up with overly salty and watery greens.

I’m showing rainbow chard here, because that’s what’s growing where I am. It’s also very tender and sweet. And pretty. 

RECIPE: Basic Greens

INGREDIENTS  

• 1 bunch greens  (washed and chopped, about 8 cups of greens)
• 1 Tablespoon extra virgin olive oil
• 1/2 teaspoon red pepper flakes (optional) 
• 1 teaspoon vinegar (I like champagne and cider) 
• Salt and Pepper

PROCESS

1. Heat oil in large pan with pepper flakes. 
2. Add the stems and sautee for 3-4 minutes to soften. 
3. Add greens and toss to wilt and cook through.
4. Add vinegar, salt and pepper to taste and toss to evenly distribute. 

Makes 4 servings.

Fish Curry In A Hurry

According to the latest science, we should be eating fish at least twice a week to prevent stroke, heart disease and dementia. Many people fear cooking fish; overcooking, undercooking and generally stinking up the kitchen. Fish is not just healthy, but can be easy and simple to prepare. This is my easiest fish curry so far.  

This recipe works well for for weeknight meals.  Braising the fish in a flavorful light broth makes it difficult to overcook and the fish stays moist and firm. Braising also reduces cleanup and odors by avoiding the mess of splattering oil which occurs when sautéing or pan-frying. 

The use of powdered spices is inspired by Indian home cooking, as is the light broth. Its not like the creamy dishes found in most Indian restaurants, which are generally not cooked at home. This combination of spices is typical of the state of Bengal, where preparing delicious fish is a highly revered specialty and the pride of all home cooks. It's a lightly spicy curry and you can use only one, or even a half jalapeño if you prefer it mild.

If your fish is frozen, thaw it slowly in the fridge for a day or two before using. If you didn’t plan ahead, thaw in changes of cool water. Keeping the fish cold until cooking reduces the risk of harmful bacterial contamination. 

You can easily adapt this recipe to included shellfish or as a vegetarian version. 

RECIPE: Fish Curry in a Hurry

INGREDIENTS

• 2 teaspoons extra virgin olive oil  
• 1 teaspoon nigella seeds 
• 1-2 jalapeños, quartered lengthwise  
• 2 teaspoons cumin
• 2 teaspoons coriander
• 1/2 teaspoon turmeric  
• 1 teaspoon salt
• 2 Cups water
• 1 Cup halved cherry tomatoes, about 20
• 2 pounds firm white fish ( snapper, redfish, mackerel, etc), cut into 2 oz pieces (about 2 inch) 

PROCESS

1. Heat the nigella seeds in oil over medium heat until they begin to sizzle. 
2. Add the spices, jalapeños and salt and sauté for 1-2 minutes. 
3. Add the water and cherry tomatoes and bring to a boil. 
4. Add the fish and cook at medium heat until cooked through, about 8 minutes.
5. Serve with rice or enjoy on its own. 

Makes 4 to 6 servings

Pasta with Light Tomato Sauce

It’s tomato season where I live! This year, after hurricanes, freezes, and 2 snowings (most unusual for us), the tomato crop is more plentiful than ever. As a result, I’m inspired to create new tomato sauces.  This one is light and aromatic using fennel and mild herbs. No need to peel or core the tomatoes, just chop them up.  The addition of white wine helps to meld the flavors as the alcohol cooks away. This sauce also cooks in the time it takes to make the pasta, which is perfect.

The tomatoes are truly the star here, so freshness is important.  I have also used a good quality pasta made with ancient wheat from Italy as the sauce is light and the taste of the pasta is important. Several artisanal varieties using heritage American wheats are also available online. Or, just use your favorite dried pasta. 

This dish is rich in vitamins A, C, B1, B2, B6, folate, niacin, potassium, manganese, several other nutrients, minerals and fiber.  The pasta also contains some protein. You can add a little cheese if you like, for calcium.

RECIPE:  Pasta with Light Tomato Sauce (white wine, fennel, marjoram, thyme) 

INGREDIENTS

• 1-1/2 lb tomatoes, chopped (I used San Marzano, but plum or Roma would be fine)
• 1 cup finely chopped fennel 
• 2 tsp extra virgin olive oil
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 1/2 tsp red pepper flakes 
• 1/2 cup dry white wine
• A few sprigs each, marjoram and thyme 
• 1/4 cup fresh parsley
• 1/4 cup fresh basil
• 250 grams (dry weight) noodles, just undercooked as they will finish cooking in the sauce (I used tortiglioni here, but penne with ridges would be perfect)

PROCESS

1. Cook the pasta according to the directions in salted water while you prepare the sauce.
2. Heat oil in pan with the pepper flakes.
3. Add the fennel and sauté for about 3 minutes to soften.
4. Add the tomatoes, wine, salt, marjoram and thyme. Simmer gently for 8-10 minutes.
5. Drain the pasta, add it to the sauce and toss. 
6. Add the parsley and basil and toss again.
7. Serve immeidately

Serves 4 (or 2 with generous portions)