Living the WELL Life


Oh Them Bones! - by Christina Pirello

Monday, May 23, 2011

May is Osteoporosis Awareness and Prevention Month. This epidemic, affecting both men and women, is largely preventable…and reversible. Did you know you get a brand new skeleton every 3-4 years? Cooking for your bones is delicious, rich and exciting…and you will stand tall and straight from your youth to your golden years!  Here's a tasty menu to get you started.

Menu
Mexican Black Bean Soup
Quinoa Salad with Almonds and Chia
Miso Braised Tofu with Garlic Sautéed Kale
Bitter Green Salad with Dulse Sprinkle
Sesame Hiziki Salad
Zeppole with Orange Glaze

Mexican Black Bean Soup
Extra virgin olive oil
2-3 cloves fresh garlic, finely minced
1 red onion, diced
grated zest of 1 lemon
1 dried jalapeno chili, soaked until tender, diced
sea salt
1-2 stalks celery, diced
1 carrot, diced
1 ½ cups canned diced tomatoes
1 cup black turtle beans, rinsed very well
1 bay leaf
4 cups spring or filter water
2-3 sprigs, fresh cilantro, finely minced

Place about 3 tablespoons oil, garlic, onion, lemon zest and chili in a medium soup pot over medium heat.  When the onion begins to sizzle, add a pinch of salt and sauté for 2-3 minutes.  Stir in celery and carrot, a pinch of salt and sauté for 1-2 minutes.  Stir in tomatoes.  Add beans, bay leaf and water, cover and bring to a boil.  Reduce heat to low and cook until beans are soft, 1 to 1 ½ hours.  When the beans are soft, season the soup to taste with salt.  Remove bay leaf and discard. 

To serve, ladle soup into individual bowls with a generous dollop of tofu sour cream and a sprinkle of cilantro.  Makes 4-5 servings. 

Quinoa Salad with Almonds and Chia
Extra virgin olive oil
1-2 cloves fresh garlic, finely diced
½ red onion, finely diced
sea salt
1 stalk celery, finely diced
1/3 cup finely diced fresh daikon
2 teaspoons brown rice syrup
1 cup quinoa, rinsed very well
2 cups spring or filtered water
2-3 sprigs fresh cilantro, basil or parsley, finely minced
½ cup slivered almonds, lightly pan-toasted
juice of 1 lemon
chia seeds, for garnish

Place about 3 tablespoons oil, garlic and onion in a skillet over medium heat.  When the onions begin to sizzle, add a pinch of salt and sauté for 1 minute.  Stir in celery and a pinch of salt and sauté for 1 minute.  Stir in daikon, a pinch of salt and sauté for 1 minute.  Add brown rice syrup, stirring until it melts into the veggies.  Add quinoa, water and a pinch of salt.  Cover and bring to a boil.  Reduce heat to low and cook until all liquid is absorbed and the grain opens, about 25 minutes.  Remove from heat and stir in cilantro (basil or parsley), almonds and lemon juice.  Serve immediately with a sprinkle of chia.  Makes 3-4 servings.

Miso Braised Tofu with Garlic Sautéed Kale
4 tablespoons extra virgin olive oil
3 tablespoons brown rice syrup
2 tablespoons miso, dissolved in small amount of water
1 brick extra firm tofu, sliced into 1/3-inch thick slabs
extra virgin olive oil
3-4 cloves fresh garlic, finely minced
½ (one half) red onion, thin half moon slices
sea salt
generous pinch crushed red pepper flakes
1 small bunch kale, rinsed very well

Place oil, rice nectar and dissolved miso in a skillet over medium heat.  When the mixture begins to sizzle, carefully arrange tofu slices in the pan.  Cook until browned and then turn and brown on the other side, (about 3 minutes per side). 

While the tofu cooks, place a small amount of oil, garlic and onion in a skillet over medium heat.  When the onion begins to sizzle, add salt and crushed red pepper flakes and sauté for 1-2 minutes.  Coarsely chop the kale and stir into the skillet.  Season to taste with salt and sauté until bright green and just wilted, about 2 minutes.

To serve, arrange kale on a serving platter with tofu slices on top. 
Makes 4-5 servings.

Bitter Green Salad with Dulse Sprinkle
1 small bunch watercress, rinsed well, hand shredded
2 cups baby arugula, rinsed well
3-4 red radishes, halved, thinly sliced into half moons
1 small cucumber, diced (do not seed or peel)
1 small carrot, shredded
3 tablespoons extra virgin olive oil
sea salt
cracked black pepper
juice of ½ fresh lemon
1-2 teaspoons dulse flakes

Place all vegetables in a mixing bowl.  Stir in oils, a light sprinkle of salt and pepper and lemon juice.  Toss well to coat.  Arrange salad on a platter or in a shallow bowl and sprinkle with dulse flakes.  Serve chilled or at room temperature.  Makes 3-4 servings.

Sesame Hiziki Salad
½ cup dried hiziki, soaked until tender, diced
soy sauce
mirin
salad
extra virgin olive oil
1-2 cloves fresh garlic, finely minced
2-3 slices fresh ginger, finely minced
½ small leek, rinsed free of dirt, thinly sliced
1 carrot, fine matchstick pieces
2-3 red radishes, thinly sliced
½ small cucumber, very thin half moon slices
1 bunch watercress, rinsed well, sliced into bite-sized pieces
sesame dressing
2-3 tablespoons sesame tahini
grated zest of 1 fresh lemon
juice of ½ fresh lemon
2 teaspoons honey
soy sauce

Place hiziki in a sauce pan, discarding soaking water.  Add soy sauce to taste, a generous pinch of mirin and spring or filtered water to half cover the hiziki.  Cover and bring to a boil.  Reduce heat to low and cook until hiziki is tender, about 25 minutes.  Remove cover and cook away any remaining liquid.

Place about 1 tablespoon oil, garlic, ginger and leek in a skillet over medium heat.  When the leek begins to sizzle, add a splash of soy sauce and sauté for 1-2 minutes.  Stir in carrot, a splash of soy sauce and sauté for 1-2 minutes more.  Vegetables will still be crisp.  Set aside to cool. 

Arrange radishes, cucumber and watercress on a platter and chill completely.

Make the dressing by whisking tahini, lemon zest and juice, honey and a light sprinkle of soy sauce until smooth.  Slowly whisk in water to create a smooth sauce.

Mix hiziki and sautéed veggies together with dressing and mound on the platter of watercress.  Serve immediately.  Makes about 4 servings.

Zeppole
2 cups water
3 tablespoons brown rice syrup
3 tablespoons extra virgin olive oil
1 ½ cups whole wheat pastry flour
½ cup semolina flour
Pinch sea salt
3 teaspoons baking powder
1 teaspoon baking soda
¼ cup sparkling white wine or sparkling water
Oil, for frying

Orange-Scented Glaze
½ cup brown rice syrup
Grated zest of 2 oranges
2 teaspoons fresh orange juice

Make the zeppole. Bring the water, honey and oil to a boil. Whisk together flours, salt, baking powder and soda. Mix in boiling water mixture and stir well. Add wine and mix well. Add water as needed to create a soft dough, but not sticky.  Oil a cutting board and turn dough onto it.  Pat down flat and fold dough to create 3 layers. Flatten it and repeat this process 3 more times.

Cut off 1/3 of the dough and roll out the thickness of your thumb. Pinch off teaspoon size pieces ands fry in hot oil until golden and puffy. Drain on paper.  Whisk together honey with orange juice and zest and drizzle on zeppole.

 



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