In the Kitchen with the Chef-Doctor

Here are the recipes and video from the On Call with Dr. Darria episode that aired September 4, 2012.

Here's the link to her blog post about the episode http://doctorgillespie.wordpress.com.  Check out her other posts and helpful tips about all your medical questions!

We’ve all become accustomed to foods flavored and preserved with a lot of salt, sugar, chemical additives, MSG, hydrogenated oil sources, et cetera.  When it comes to delicious food, however, healthy-fresh flavors win out.  

For this episode of On Call with Dr. Darria, I walked to my local Farmer’s Market to find what was in season and combined those fruits, vegetables and herbs with dried spices and a few items from the pantry to show viewers how to make the following sauces, condiments and spice mixes that are sure to add fresh, healthy flavors from around the world to your late summer table.  Many of the recipes can be made, or stored for use, at any time of the year as well. 

I also show how to properly store herbs and lettuces.  One comment I hear often from people is “I don’t buy herbs or lettuce because they only last a couple days and always go bad before I can use them.”  Tune in for tips to keep your herbs and lettuce fresh for up to 2+ weeks!

Seasoning Mixes

Definitions

The following recipes use the words “spice” and “herb” a lot.  They are not the same thing!

Spice: any dried part of a plant, other than the leaves, used for seasoning and flavoring. This includes bark, seeds, roots, twigs, berries, etc.

Herb: leaves of a plant used for seasoning and flavoring.

Tip for making delicious spice mixes: the best flavor comes from toasting whole spices in a dry skillet and then grinding the spices.  It’s still delicious when made with pre-ground spices, just not the same.

Example recipe – Dry spice mix or rub:

Ras-El-Hanout

This Moroccan spice mix is excellent on fish, chicken, vegetables, couscous, scrambled eggs, rice, tofu, lentils, lamb and potatoes.  Like any dry spice mix, the best flavor comes from toasting whole spices in a dry skillet and then grinding the spices.  It’s still delicious when made with pre-ground spices, just not the same. Make extra and store in an airtight container in a cool, dark, dry place for use later. Lasts for months.

Ingredients

2 teaspoons ground cumin (or approx. 2-1/2 teaspoons whole cumin seeds)

1 teaspoon ground coriander (or approx. 1-1/4 teaspoon whole coriander seeds)

1 teaspoon ground allspice (or approx. 1-1/4 teaspoon whole allspice)

½  teaspoon ground cloves (or approx. ¾ teaspoon whole cloves)

½ teaspoon ground cardamom (or ½ teaspoon whole cardamom seeds)

1 teaspoon black pepper* (or 1-1/4 teaspoon whole peppercorns)

2 teaspoons ground ginger

2 teaspoons salt, optional

1 teaspoon ground cinnamon

1 teaspoon cayenne*

1 teaspoon turmeric

1 teaspoon paprika

1 teaspoon garlic powder, optional

Directions

-Option 1: stir all ingredients together. 

-Option 2: heat sauté pan over medium heat and add whole cumin seeds, coriander seeds, whole allspice, whole cloves and whole cardamom seeds. Shake pan until spices are fragrant.  Transfer to mortar and pestle or dedicated coffee-grinder (never use the same one for spices and coffee – your coffee will taste terrible) along with peppercorns and pound or grind to a powder.  Stir in ground ginger, salt, cinnamon, cayenne, turmeric, paprika and garlic powder.

Makes: just over ¼ cup spice mix.

*Halve these for less spicy mix.

Example recipe – Seasoning mix with ground nuts, seeds and spices:

Dukka

Pronounced “Da’a” or phonetically Dha-ah, is an Egyptian condiment made of a mixture of pounded herbs, nuts and spices.  Versions vary a bit and generally contain salt, pepper and then one or more of the following: hazelnut or pistachio, mint, salt, pepper, cumin, caraway, sesame seed, cashew.  I’ve even seen some with coconut (I’ve never tried this, though, because it sounds terrible to me!).  It is REALLY addictive!  Traditionally, it’s eaten with flat bread (about the thickness of a pita) dipped in olive oil and then dipped in dukka.  It's also delicious to use as a crunchy coating for baked or roasted cauliflower or brussel sprouts and pork or poultry.

Ingredients

2/3 to 1 cup hazelnuts, pistachios, almonds or macadamia nuts, raw, unsalted*

1/2 cup sesame seeds, untoasted*

1/4 cup coriander seeds*

2 tablespoons cumin seeds*

1 teaspoon white sugar

2 teaspoons freshly ground black pepper

1 teaspoon flaked sea salt or kosher salt

Directions :                 

1. Preheat oven to 350 degrees F and place nuts on baking sheet.  Grab a handful after 5 minutes to check for doneness.  To do this, look for a slight darkening in the color, smell for a toasty aroma and make a fist around a couple of nuts.  The should quickly heat up your palm if they are done.  If not quite there, they will cool off within a few seconds in your closed fist.  Continue to check every 2-3 minutes until done.  Remove from oven and set aside to cool.

2. For nuts with skins that are flaking off a bit. Once cool, lie a kitchen towel out on the counter, pour the nuts onto it.  Fold the towel over the nuts and roll around under your palms with gentle pressure to remove some of the excess skin.  No need to try to get it all off.

3. In a medium sized dry sauté pan heated over medium heat, add the sesame seeds, shaking the pan occasionally until the seeds are popping and starting to turn golden.  Keep a lid handy to prevent the seeds from popping out all over!

4. In the same pan, dry toast the coriander seeds and then the cumin seeds each until fragrant and starting to turn a slightly darker hue.

5.  Allow all toasted seeds to cool.

6. In a food processor or mortar and pestle, pulse or grind all ingredients until finely ground.  Beware, don’t grind too long or you will end up with nut and seed butter.

Makes: Approximately 1 cup, 16-1 tablespoons servings.  Varies with exact Kosher salt, but each serving has approximately 100mg sodium and 65 calories per serving.

Store: in an airtight container for up to 1 month.

*Time saver: buy nuts already dry roasted (unsalted), sesame seeds toasted, and roasted ground cumin and coriander.  This is much less tasty, but much faster and still delicious.

Example recipe – Seasoning mix using fresh herbs:

Gremolata  -- OMITTED FROM FILM due to time constraints

This smells heavenly when sprinkled on anything hot just before serving.  The heat releases the natural oils in the ingredients and fills the room with this enticing scent.  Delicious on cooked fish, chicken, pork, potatoes or vegetables (like roasted asparagus or cauliflower).  My favorite way to serve it is to sprinkle gremolata over any of the above, then drizzle with a good extra-virgin olive oil and then season with salt and freshly ground pepper.  Gremolata can also be mixed with breadcrumbs to liven up any savory crumb topping.

Ingredients

Zest of 1 lemon (or orange), chopped finely

1/3 cup packed fresh parsley, tough stems removed, chopped very finely

2 garlic cloves, smashed and very finely minced

Directions

1. Chop all ingredients together or separately and then mix together. 

Alternative version: substitute orange peel for lemon.

Note: Parsley must be VERY dry before using.  If ingredients are damp, you will end up with a clumpy mess that is difficult to sprinkle.

Serve: As directed above. Use within 24 hours of making as flavors degrade after that. 

Simple Sauces, Dips and Spreads

Hummus

As a vegetarian in the Midwest in the 1990s, I remember learning to make hummus and thinking I’d struck gold!  Now, it is found EVERYWHERE in the U.S.  However, those delicious eight-ounce containers that sell for $4.50 can be made at home for $2.00 using prepared ingredients and right around $1.00 if you cook your own chickpeas.  Not to mention that making it at home allows you to be creative with your flavor additions and bean choices.

Ingredients

1 clove garlic, coarsely chopped

1-1/2 cups cooked chickpeas (One 14-1/2 oz. can)

2 Tablespoons Tahini, Roasted or Toasted (Do NOT use “Raw” Tahini)

2 Tablespoons Lemon Juice, or to taste

2 Tablespoon Olive Oil, plus extra for serving

¼- ½ teaspoon ground cumin

Pinch of cayenne pepper, optional

Salt, to taste

Water as needed

Directions

1. Place garlic in a food processor or blender to chop even more finely.

2. Add chickpeas, tahini, lemon juice, olive oil, cumin, cayenne and salt to food processor or blender.  Process until as course or silky smooth as you want, thinning with water to desired consistency.

3. Taste for salt and acidity – there is a DRASTIC difference between the under-salted and correctly-salted version.  Use additional lemon juice to increase acidity, if needed.

Makes: 2 cups

Serve: with fresh vegetables, pita bread, chips or use as a sandwich spread.  For a traditional presentation, spread in a platter, drizzle with olive oil and sprinkle with smoked paprika or ground sumac.

Variations: Add a bit of chopped green onion, parsley, carrot, etc., at the end of processing without completely pureeing these additions.  You can also use other types of beans and flavor themes to make a completely different style of hummus (i.e. white beans and sage or sundried tomatoes and basil, et cetera).

Pesto

Pesto comes from the Italian word, “pestare,” which means “to pound or crush.”  This refers to the original preparation of pesto in a mortar and pestle.  Now, many people save time (and the mess…trust me, herb infused olive oil splattered all over your clothes is difficult to get out!) by using a food processor to create a paste.  Most people think of traditional Pesto Genovese when they think of pesto, so this is the recipe that I’ve included here.  However, you can use the same proportions of other herbs and nuts, plus or minus cheeses, to make as many sauces as you can imagine.

Ingredients

3 cups packed fresh basil leaves

4 cloves garlic, roughly chopped

½ cup packed fresh parsley, tough stems removed, optional

½ cup olive oil

¼ cup pine nuts, toasted

¾ cup grated parmesan cheese (dairy-free and salt-free version: substitute 1/3 cup nutritional yeast and a couple dashes curry powder)

Food Processor Directions:

1. Place garlic, parsley and olive oil in the food processor and process until garlic is very finely chopped.

2. Add basil, pine nuts and parmesan (or alternative ingredients for dairy-free and salt-free version) and pulse until mixture resembles a paste of finely chopped, but not completely smooth, ingredients.

Mortar and Pestle Directions:

1. Pound garlic to a paste.

2. Add a handful of basil with a little of the olive oil and pound until reduced to a paste.  Continue to add a handful of basil and a drizzle of olive oil until all basil has been used.  Then do the same with the parsley if using.

3. Pound in pine nuts and parmesan (or alternative ingredients for dairy-free and salt-free version) until mixture resembles of not-quite-smooth paste.

Makes: Approximately 1-1/2 cups

Storage:

-To store for 1-2 weeks in the refrigerator, put pesto in an airtight container and cover with a small layer of olive oil to help prevent the browning of the basil. 

-To store for longer, I like to fill an ice cube tray with pesto, freeze, then pop out the cubes and store them in an airtight bag or container in the freezer.  Since the cubes are small, they can be stirred into any dish and thaw very quickly.

Note: Parsley is not traditional, but I use it to keep the sauce green since the basil has a tendency to turn brown.

Peach Salsa

If you have a food processor or blender, nothing could be easier than salsa!  This time of year, when every ingredient is fresh and plentiful at the farmer’s market, there’s no reason to spend $5.00 on a pint of “fresh” salsa at the grocery store made with near-tasteless hot-house tomatoes.  This recipe makes almost twice that much, is MUCH more flavorful and will cost about half as much by volume.

Ingredients

2 teaspoons apple cider vinegar

1 teaspoon lime juice

1 garlic clove, peeled and crushed

½ - 1 jalapeno, seeded and diced (use more for spicier or less for less spicy versions) 
     [ how-to video - jalapeños ]

2 medium peaches, pitted and roughly chopped

1 large tomato, cut in half through the widest point at the middle, then seeded and roughly chopped

¼ medium yellow or white onion, roughly chopped

¼ cup packed fresh cilantro leaves

Couple pinches of salt, optional

Directions:

1. Place vinegar, lime juice, garlic and jalapeno in food processor or blender and pulse until finely chopped.

2. Add remaining ingredients and pulse until and smooth or chunky as you like your salsa.

Makes: 3 to 4 cups

Serve: great as a topping to a savory dish such as grilled fish or chicken (or vegetarian equivalents) or served with chips – basically anywhere you’d regularly find a traditional tomato salsa.

Recipes for Globo Reporter's Segment on Combating Obesity in the U.S.

(imported post from "A Chef in Med School" 10/3/2010)

This week, I had the pleasure of meeting some of the crew from TV Globo's Friday evening show, Globo Reporter, when they asked to come to my kitchen for a cooking demonstration and discussion on healthy cooking for an upcoming segment on what doctors are doing to treat obesity in the United States.  The other interviewees are David Eisenberg, MD, Director Director, Division for Research and Education in Complementary and Integrative Medical Therapies at Harvard Medical School, and pioneer of the Healthy Kitchens, Healthy Lives continuing medical education conference that teaches doctors and other health professionals about healthy cooking and lifestyle change http://www.healthykitchens.org/index.php , and Walter Willett, MD, the most-cited authority on nutrition in the world and Chairman of Department of Nutrition at Harvard School of Public Health and Professor of Medicine at Harvard Medical School. 

As promised, I am posting the recipes for the segment here: Tex-Mex Tofu Tacos, Quick & Dirty Salsa and (a recipe that should look familiar from a past post) Vegetable Rice Salad with Lime Vinaigrette.

Tex-Mex Baked Tofu

There are two major types of tofu – Silken (aka. Japanese-style) and regular (aka. Chinese-style or bean curd).  These types are further categorized by the firmness (how much water is removed).  Both kinds come in soft, regular (or original), firm and extra-firm.  This is confusing since there is regular regular tofu and regular silken tofu.  Silken tofu is either labeled, “silken,” or comes in aseptic packages that are usually found on the shelf in the grocery store.  Regular (Chinese-style) tofu is always refrigerated and comes packed in water either in a container or can be purchased in bulk from some delis.  If a recipe requires silken tofu, it will specify.  Otherwise, it’s generally a good idea to use regular tofu.  It is important to use firm or extra-firm regular tofu for this dish.

Ingredients

1 pound firm or extra-firm tofu (1-14-oz. container is close enough)

Marinade:

2 Tablespoons of canola, corn or other vegetable oil

1 Tablespoon of low-sodium soy sauce or tamari

1 teaspoon minced garlic (approximately 1 large clove)

1 teaspoon agave syrup, honey, maple syrup or other liquid sweetener

Dry Rub (USE ONLY 1 TABLESPOON! – Save the rest for later*):

1 tablespoon chili powder

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon ground cayenne pepper

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1/2 teaspoon smoked paprika

1-1/2 teaspoons ground cumin

1/2 teaspoon ground coriander

1 teaspoon kosher salt

2 teaspoon ground black pepper

Directions :                  

1. Preheat oven to 400 degrees Fahrenheit (200 Celsius).

2. Drain the tofu and gently squeeze to remove some of the moisture.  Wrap the tofu in a double-layer of paper towels and press gently to soak up some of the moisture (the paper towels should be completely soaked with water).  Remove from paper towel and cut into 1-inch cubes. 

2. In a mixing bowl, whisk or stir together the marinade ingredients (oil, soy sauce, garlic and syrup).  Add the cubed tofu to the bowl and toss to coat well.  Let sit to soak up flavors until you’re ready to bake. 

3. In another small bowl, stir together the dry rub ingredients (chili powder, garlic powder, onion powder, cayenne, thyme, smoked paprika, cumin, coriander, salt and pepper) till well mixed.  Keep 1 Tablespoon of the mix out to use in this recipe and store the rest for another batch or to use in anything that you want to be “taco-flavored.” 

4.  Spray a baking dish large enough to hold the tofu in a single layer with non-stick spray.  Mix 1 Tablespoon of the dry rub mixture with the marinating tofu until tofu is evenly coated, then pour the tofu mixture onto the baking dish and place into the oven.  Bake for 15 minutes, flip over or stir, and bake for 10 to 15 more minutes or until tofu is starting to turn golden brown (which is sometimes difficult to see with the spice mix coating) and/or feels like it is a little firmer and drier than when it was placed into the oven.  Remove from oven and flip over once more; serve or store for later use.

5. Serve on warmed or grilled tortillas with toppings of your choice.

Yield: 4 servings

Store: Let cool to room temperature and then store in a closed container in the refrigerator; keeps for 5-7 days.  Can be used cold, room temperature or re-warmed. 

*Note: Left over dry rub is great to use as taco seasoning or taco-flavored dips.  To use in place of store-bought taco seasoning, use 2-1/2 tablespoons of the dry rub in the place of “1 packet of taco seasoning” called for in any recipe.

Other options:

-          Some topping ideas: shredded cabbage or romaine lettuce, sliced scallions, cilantro leaves, lime wedges, shredded carrots, salsa or tomatoes, avocado or guacamole.

-          Add 1 teaspoon grated fresh ginger to the marinade mixture and omit the dry rub.  This is a great all-purpose tofu for stir-fries, salads, wraps or sandwiches.  For a bit of sesame flavor, add 1 teaspoon of toasted sesame oil to the marinade as well.

-          For the firmest, most flavorful tofu, make sure to use extra-firm and when the tofu is wrapped in the double-layer of paper towels, set it in a colander with a plate on top and a heavy can or other weight on top and let sit for an hour or longer.  This will remove more water which both contributes to a firmer texture, but also allows the tofu to soak up more flavor from seasonings or marinades.  Letting the tofu sit in the marinade mixture for an hour will also increase the flavor.

-          If planning to use this for stir-fries or tacos, the cubes work well.  For sandwiches and wraps, however, cutting the tofu into 1/2-inch wide strips or 7-8, ½-inch thick rectangles makes the tofu more manageable and easier to keep from falling out while eating.

----------------------------------------------------------

Quick & Dirty Salsa

This is a great recipe to use anytime you don’t have fresh tomatoes from the garden or farmer’s market.  It can be made entirely from canned tomatoes, an onion and jarred condiments, but I’ve listed the fresh options in case you have any of them around and want to give the salsa a brighter taste.  The fresh cilantro in particular adds a lot to this dish.

Ingredients

1-14oz. can of tomato puree or diced tomatoes (or about 1# chopped fresh tomatoes)

Juice of one large lime (or 2-3 Tablespoons bottled lemon or lime juice)

½ small yellow or white onion, diced or finely chopped

½ jalapeno, chopped fine (or finely chopped canned jalapenos or chipotles in adobo, to taste)

1 clove garlic, minced (or ¼-½ teaspoon jarred chopped or ground garlic)

1 teaspoon coriander seeds, toasted and crushed* (or ½ teaspoon ground coriander)

2 Tablespoons chopped fresh cilantro, optional (or 1-2 teaspoons jarred cilantro)

1/4 teaspoon kosher salt

Freshly ground black pepper

Directions :                 

By Hand

1. It is easiest to use the tomato puree for this version unless you like very chunky salsa.  Mix all ingredients together.  Salsa is best if allowed to sit for an hour or more, but can be served right away.

With a Food Processor

1. Add roughly chopped garlic and jalapeno to food processor with about ¼ of the diced or fresh tomatoes and process until garlic and jalapeno are finely chopped. 

2. Add the tomatoes, lime juice, roughly chopped onions, coriander, cilantro, salt and pepper and pulse until onion and tomatoes are finely chopped or the salsa is the consistency that you desire.  Salsa is best if allowed to sit for an hour or more, but can be served right away.

Yield: about 2 cups

Store: in the refrigerator and use within 5 days.    

*Note: to toast coriander seeds, place them in a small, dry sauté pan over medium heat and warm, shaking the pan occasionally, until fragrant and turning a bit deeper brown.  Remove from heat and pour seeds onto a cutting board and crush with the bottom of the sauté pan; add to the salsa while still warm, if possible, for the most flavor. 

-------------------------------------------------------

Vegetable Rice Salad with Lime Vinaigrette

Vinaigrettes are very simple to make and taste much better than the salad dressings and marinades that you can buy in the store.  This salad is a great way to use up leftover rice.  Leftovers made a great wrap filling, topping for a green salad or side dish for another meal – the salad is actually better-tasting the second day.  Leftover vinaigrette can be used later for another salad, sauce or marinade. 

Ingredients

Vinaigrette

¼ cup freshly squeezed lime juice

2 cloves garlic, finely minced or grated

1 Tablespoon chopped pickled or fresh jalapeno pepper

½-3/4 cup extra virgin olive oil

Pinch of salt

Freshly ground black pepper

1-2 Tablespoons chopped fresh basil

½ cup chopped cilantro

2 small cucumber, medium (1/2”) dice

2 small red bell pepper, small (1/4”) dice

3 small carrots, grated or shredded

3 scallions, finely sliced or chopped

1-1/2 teaspoons ground cumin

1 teaspoon ground coriander

4 cups fully cooked, room temperature, brown rice

Salt & freshly ground black pepper, to taste

Directions :                 

1. In a medium mixing bowl, mix the garlic and jalapeno with the lime juice and let sit for 5 minutes so that the lime juice is infused with the flavor of the garlic and jalapeno. 

2. Whisk ½ cup oil into the lime mixture by drizzling the oil in a slow stream and whipping constantly with a whisk or fork.

3. Adjust acidity: take a small taste of your vinaigrette; it should be quite tangy, but not so sour that it makes you pucker.  If it is too sour, whisk in a bit more oil and re-taste.  If it is not sour enough, add a bit more lime juice.  Season with a pinch of salt and freshly ground pepper. 

4. In a large bowl, mix together herbs, vegetables, cumin, coriander and rice.  Stir vinaigrette well and then drizzle over the vegetable-rice mixture, stirring to coat ingredients lightly.  Use enough vinaigrette that the vegetables and rice are lightly coated, but not so much that extra dressing pools in the bottom of the bowl.  You probably will not need all of the vinaigrette.  Season with salt and freshly ground pepper to taste.  Serve at room temperature or slightly chilled.

Yield: 8 (1 cup each) servings

Store: Refrigerate leftover salad and eat within 3-4 days.

Note:

-          Leftover vinaigrette: save it for a salad or use it as a marinade or sauce.  Keep it in the refrigerator (in a glass jar with a lid or a leftover salad dressing bottle) and use within 5 days.  The oil may solidify in the refrigerator because of the cool temperature – the dressing is still perfectly good.  Just remove the dressing from the refrigerator a few minutes before using or run some warm water over the outside of the jar/bottle to melt the oil.    

Other options:

-          The vinaigrette recipe can be used to make any flavor of vinaigrette that you want (just omit the garlic and jalapeno).  Replace the lime juice with another sour citrus juice like lemon, lime or grapefruit; or any vinegar.  Replace the olive oil with another oil (canola, sunflower, safflower, vegetable, or grape seed, untoasted/plain sesame, peanut or sweet almond oil.  You can also use a small amount (couple teaspoons to a couple of tablespoons) of hazelnut, walnut or toasted sesame seed oil, but these are very strongly flavored and/or expensive so a little goes a long way; just add it to one of the blander oils, like canola.  You can also add other ingredients, like scallions and herbs, for flavor.  Vinaigrettes that include fresh ingredients such as garlic, onion, herbs or freshly squeezed fruit juice will keep several days in the refrigerator, whereas those with only oil, vinegar, prepared condiments and/or dried herbs and spices can keep for weeks.