Fresh Pick of the Week: Jerusalem Artichoke

Jerusalem artichokes (aka sunchokes) are available at many fall/winter farmers markets throughout the country. These tubers or plant roots grow below sunflower plants and can be prepared similarly to potatoes. However, Jerusalem artichokes offer a sweeter flavor profile than typical potatoes due to the fact that they are composed of a fructose-based carbohydrate known as "inulin". Beyond the benefits from Jerusalem artichokes' vitamins and minerals, the inulin content may confer health benefits of its own. Inulin has been shown to act as a prebiotic, feeding our body's beneficial bacteria, which may result in a stronger digestive tract and immune system. If all of that doesn't give you reason enough to go out and buy them, stay tuned for a tasty recipe later this week!

Grilled Caesar Salad

This summer, some family friends introduced us to this delicious side dish. There is something about preparing vegetables in unorthodox ways that make the usual favorites really shine at the dinner table. Grilled Caesar Salad is quick (and cheap!), which makes it a wonderful weeknight choice or easy, rapid-cook dish at your next dinner party. 

The Nutrition Rundown: Lettuce is often criticized for having "no nutritional value." Not the case! Romaine lettuce, like many fruits and vegetables, is full of fiber and water, helping to keep you full and hydrate you. One romaine heart also contains ~1/4 of your daily folate needs, particularly important for a healthy pregnancy and/or a healthy heart. 

Grilled Caesar Salad

Serves 4

Ingredients

Juice of 1 lemon

3 Tbs olive oil, divided

Salt and pepper

2 Romaine hearts, sliced in half lengthwise (keep the bottom end on)

1 Tbs balsamic vinegar

1 tsp Dijon mustard

¼ cup Tbs freshly grated Parmesan

Directions

1. Heat grill to medium-high heat.
2. In small bowl, whisk together lemon juice, 2 Tbs olive oil, salt and pepper. Brush onto inside portion of romaine hearts.
3. Place romaine hearts, inside down, on grill. Allow to cook ~3 minutes, until scored. While cooking, whisk together dressing with balsamic, mustard, and remaining olive oil.
4. Serve salad drizzled with dressing and sprinkled with Parmesan cheese. 

Cauliflower Mash with Leeks & Parmesan

This Cauliflower Mash has become a comfort food staple at our dinner table. Because cauliflower steams in just minutes (much faster than potatoes), it is a quick, weeknight fix that feels decadent and special. I use leeks for texture and subtle, onion flavor as well as Parmesan, which adds a saltiness and creaminess to the dish. This version was so delicious, it will likely make an appearance on our Thanksgiving menu this year!

The Nutrition Rundown: In addition to offering fewer calories than standard mashed potatoes, this dish uses leeks, from the "allium" family, and cauliflower, from the "cruciferous" family of vegetables. The combination of nutrients in these vegetable families help reduce your risk of heart disease and cancer. Can't beat something this healthy and delicious!

Cauliflower Mash with Leeks

Serves 4

Ingredients

2 Tbs Olive oil

2 leeks, bulb and lower leaf, cleaned well, sliced into thin half moons

Salt and Pepper

1 head cauliflower, core and stem removed, chopped into florets

1 cup water

¼ cup freshly-grated Parmesan cheese, divided

3 Tbs chopped chives, divided

Directions

1. Heat oil in medium saucepan over medium-high heat. Add leeks and sauté ~2 minutes. Season with salt and pepper, and sauté another 1-2 minutes.
2. Add cauliflower and toss to combine. Season again with salt and pepper and cook, stirring gently, until cauliflower ends begin to brown (~3-4 minutes).
3. Add water. Cover saucepan and let vegetables steam until soft, ~7 minutes. Stir halfway through.
4. Remove pan from heat. Using immersion blender*, puree vegetables. Stir in 3 Tbs Parmesan cheese and 2 Tbs chopped chives. Season again with salt and pepper if needed.
5.  Serve warm with remaining cheese and chives sprinkled over top. 

*If you don't have an immersion blender, use a handheld, manual vegetable masher. The end product will be lumpier, but still delicious! 

Jalapeno & Green Onion Cornbread

I was recently inspired by a college friend's deliciously healthy rendition of Southern cornbread. In this version, I added some smokey spice, using a jalapeno mixed into the batter and chipotle butter spread. These grainy muffins were excellent alongside Burning 'Bocha Chili (black bean chili made with Golden Road Beer--recipe coming soon!).

The Nutrition Rundown: Made with all whole grains and made without butter and sugar, these pack more filling-fiber, fewer calories, and less saturated fat than standard cornbread. It gives you some room to add the delicious buttery spread!

Jalapeño and Green Onion Cornbread with Chipotle Butter

Makes 12 muffins

Ingredients for Cornbread

1/3 cup safflower oil (or other plant-based oil)

1 Tablespoon maple syrup

1 Tablespoon molasses

2 cups buttermilk (or make it vegan using 2 cups unsweetened almond milk + 2 teaspoons white wine vinegar)

2 cups cornmeal

1 cup whole wheat flour

2 tsp baking powder

1 teaspoon salt

1 jalapeño pepper, minced (~3 Tbs minced)

4 pieces of green onion (tops and bulbs), sliced (~1/4 cup sliced)

Directions for Cornbread:

Nutrition Facts based on vegan recipe,
without butter

1. Preheat oven to 350 degrees. Using butter or oil, grease 12 muffin tin and set aside.
2.  In medium bowl, whisk together oil, maple syrup, molasses, and milk.
3. Sift cornmeal, flour, baking powder, and salt into large bowl.
4.  Make well in center of dry ingredients and pour in wet ingredients. Stir until just combined. Add jalapeno and green onion and stir to combine.
5. Pour batter into greased muffin tins. Bake for ~15-20 minutes, until knife inserted in center of muffin comes out clean. Remove from pan and cool on wire racks. Serve warm or room temperature with Chipotle Butter. 

Cornbread is best served fresh. It can also be stored in closed container at room temperature for up to 48 hours.

Ingredients for Butter

½ cup (1 stick) Unsalted butter, softened to room temperature

3 chilis from canned chipotles in adobo, finely chopped

Directions for Butter

1.  In electric mixer fitted with whisk attachment, whisk butter ~1 minute. Add chilis and mix until well combined, ~1 minute more. (If you don’t have an electric mixer, clean hands work really well for this!)
2.  Place butter on parchment paper, and roll into log, ~2” in diameter. Allow to chill 30 minutes in refrigerator and slice to serve. (You may also forego step 2, and serve butter whipped at room temperature).

Butter can be stored in tightly-wrapped parchment in refrigerator up to a month.

Pumpkin Apple Spiced Oatmeal

Pumpkin and apple are a delicious and tasty autumnal pair. This morning, I made a batch of this hearty oatmeal. It not only made a great weekend breakfast, but it filled the air with the smell of fall! The recipe below serves 4, and whether you're serving 1 or more, I recommend making a hefty batch to re-heat and enjoy all week long. 

The Nutrition Rundown: A bowl of this well-rounded breakfast treat is full of  beta-carotene (aka vitamin A found in orange fruits and vegetables), and it boasts plenty of cholesterol-lowering, satisfying soluble fiber from apples, pumpkin, and oats. 

Pumpkin Apple Oatmeal

Serves 4

Ingredients

3 cups water

1 ½ cups rolled oats (or use steel cut and increase cooking time)

½ cup cooked or canned pumpkin puree

1 apple, chopped

¼ cup unsweetened apple sauce

1 Tbs cinnamon

2 tsp ginger

1 tsp cloves

½ tsp nutmeg

1/3 cup raw almonds, chopped

¼ cup raisins

Honey (optional)

Direction

1. Bring water to a boil. Add oats and reduce heat to medium. Cook, stirring frequently, ~5 minutes or until oatmeal begins to thicken.
2. Add pumpkin, apple slices, applesauce and spices. Turn heat to low and simmer another 10 minutes, stirring often.
3. When oats are desired consistency and apples begin to soften, remove from heat. Stir in almonds and raisins.



Nutrition Facts without added honey


4. Serve warm as is or drizzled with honey. 

Homemade Pasta

My husband and I recently invested in this pasta maker. We decided to go with a hand-crank instead of the automatic version after getting some tips that the hand-crank works just as easily and the automatic can overheat after a small amount of pasta. So far, the hand-crank seems to be a worthy investment in both pasta making and arm workout.

For a first pasta attempt, we made basic spaghetti using the recipe from one of my favorite cookbooks.  It cooked in about 2 minutes in boiling water and was perfectly al dente. Our crank skills improved dramatically by the end of the process, so next time I'm looking forward to to trying out a new dough recipe.

Watermelon Basil Martini

Summer is coming to a close, but with a last heat wave here in LA, I thought I'd sneak in an end-to-summer cocktail. This Watermelon Basil Martini is easy, light, and refreshing!

The Nutrition Rundown: Many cocktails have added sugar or simple syrup. Fresh, seasonal watermelon adds sweetness without too many added calories. Seltzer lightens the alcohol content and calories as well. As always, try to enjoy in moderation...

Watermelon Basil Martini

Makes 2

Ingredients

1/2 cup diced watermelon

~5 basil leaves

3 oz (2 shots) gin- you could substitute vodka if you prefer

1 cup ice

6 ounces club soda

Directions

1. In martini shaker, muddle/smash watermelon and basil. Add gin and ice.Place lid on shaker and shake vigorously. 

2. Remove shaker lid. Add club soda and stir. Strain into ice-filled glass and serve. 

Big Bear Hiking: Castle Rock

A couple weekends ago, my husband and I took a quick overnight trip to Big Bear for some quality mountain-lake-infused fresh air. We hiked Castle Rock in the morning before heading back to LA. Though difficult to find the trailhead, this 3 mile round-trip trail was easy and fun to navigate, with opportunities for amateur-friendly rock climbing and astounding views the entire way up.




Getting to the trailhead: Off of Big Bear Blvd, just west of Talbot Drive, the trail starts and ends on the southeast (non-lake side) of the road near the 40 MPH sign. There's also a trailhead sign (but some of us didn't see that any of the 3 times we passed it).

What To Eat for Better Skin

Want glowing skin all year-round? Whether you're trying to reduce acne, prevent wrinkles, or improve the health of your skin, nutrition plays a major role. Healthy skin cells not only help us look our best, but they are involved in important functions, including: hair & nail growth, immune and nerve function, energy storage, and body temperature regulation. Optimize this complex body system with liberal SPF application and a healthy diet. Here are a few skin-focused nutrition tips:

• Choose complex carbohydrates. Research shows that eating a diet with a high glycemic index contributes to acne. Foods with a high glycemic index are those that increase blood sugar rapidly, causing your body to produce more insulin. This insulin response leads to hormone-, sebum- (skin's natural oil), and cell-production that cause acne. For carbohydrates, choose whole grains, yams with skin, beans, peas, lentils and, as always, fruits and vegetables. Limit refined flour and sugar. 
• Limit dairy. Though the research is not conclusive, there may be a correlation between milk intake and acne. If acne is a concern, consider non-dairy milk alternatives like almond or soy milk.
• Consume healthy fats. Our skin has a lipid barrier which is maintained by essential fatty acids in our diet. Keeping this barrier strong creates a natural moisturizing effect by slowing water loss. Focus on omega-3s from fish, flax, and walnuts, and omega-6s from plant oils, nuts, and avocados. 
• Get your antioxidants! Protect skin from photoaging and our environment's other harmful free-radicals an antioxidant-rich diet. Green tea and red ginseng have both been linked to improved skin elasticity (fewer wrinkles!). Other antioxidant-rich foods include dark chocolate (just a small portion will do the trick!) and fruits & vegetables. 

Swordfish with Chimichurri

Chimichurri is often served over steak, but swordfish is another delicious pairing-- the fish's firm texture holds up on grill and its flavor to the strong herbs of the sauce. Anytime you're serving seafood at home, do your best to buy sustainably-caught fish from a reliable vendor (I bought the swordfish from Smart Fish Co at my local farmer's market- I buy from them every week and trust their taste and stock completely).

The Nutrition Rundown: Swordfish tastes great and is a lean protein choice, leaving behind the saturated fat in fattier pork and beef. The downside? Swordfish is a predatory fish making it higher in mercury than many smaller fish. If you love swordfish and other large predators like tuna and mackerel, avoid mercury-overconsumption by buying domestic (versus imported) and enjoying a moderate portion about once a month. Check out the Environmental Defense Fund for a guide to best and worst mercury choices.

Swordfish with Chimichurri

Ingredients

For the Chimichurri: 

4 garlic cloves
1 shallot, roughly chopped
1 jalapeno, seeds removed and chopped
2 cups fresh cilantro leaves
1 cup minced fresh flat-leaf parsley

1/2 cup red wine vinegar
3/4 cup extra-virgin olive oil

Salt and pepper

For the Swordfish: 

2 x 4-6oz swordfish steaks

2 Tbs olive oil

salt and pepper

Directions

1. Place all ingredients for chimichurri in food processor and pulse to chop and combine. (If you don't have a food processor, finely chop/mince garlic, shallot, jalapeno, cilantro, and parsley. Stir together with vinegar, oil, salt and pepper.) Set aside prepared sauce. 
2. Preheat grill or grill-pan to medium-high. Rub swordfish with olive oil, salt and pepper. Place on pan for ~4-5 minutes per side until cooked (if you want hash marks, twist 90 degrees about halfway through cooking each side). 
3. Serve grilled swordfish topped with chimichurri.