1 tablespoon minced ginger
2 garlic cloves, minced
2 bunches scallions, green parts only, julienne
2 cups snow pea pods
2 cups baby bok choy, sliced
1 cup mung bean sprouts
1 8-ounce can water chestnuts
1 15-ounce package firm tofu, large dice
1 teaspoon toasted sesame seeds
1 teaspoon toasted sesame oil
Kosher salt
Freshly milled white pepper
Stir-frying in a wok or sauté pan is a great way to cook vegetables quickly with a small amount of oil. It also helps retain necessary vitamins and minerals, as well as the freshness of the vegetables.
1. Heat a wok or large sauté pan on medium-high for 5 minutes. Add the canola oil, and then the ginger, garlic and scallions.
2. Add the vegetables at approximately 30-second intervals, beginning with the snow pea pods, and followed by the bok choy, mung bean sprouts and water chestnuts. Add the tofu, and cook until the snow pea pods are tender, 3 to 4 minutes total.
3. Add the sesame seeds and sesame oil, and season with salt and pepper to taste. Serve immediately to maintain the crispness of the snow pea pods and bok choy.
NOTE: Tofu is packed with protein, calcium and iron and is low in fat, making this dish a great vegetarian entrée for lunch or dinner.
Yield: 8 servings
2 chicken wings 230 calories
=
1 serving Sesame Tofu and Vegetable Stir-Fry
230 calories
GRILLED HALIBUT AND BUCKWHEAT SALAD
½ cup uncooked buckwheat
2 cups string beans, diced
4 medium tomatoes, diced
1 bunch flat-leaf parsley, chopped
2 bunches scallions, green parts only, chopped (11/3 cups)
Chiffonade ½ bunch mint
¼ cup fresh lemon juice (1 to 2 lemons)
Kosher salt
Freshly milled white pepper
8 6-ounce halibut fillets
½ cup extra-virgin olive oil
Parsley for garnish
Roasted buckwheat (kasha) is commonly used in Eastern European cooking. It is treated as a grain and can be cooled after cooking and mixed with vegetables and other ingredients to form a nutritious salad like the one used in this dish.
1. Bring 1 cup water to a boil. Stir in the buckwheat, cover tightly and simmer on very low heat until the buckwheat becomes tender and all the liquid is absorbed, approximately 6 to 8 minutes.
2. Allow the buckwheat to cool, and then toss together with the string beans, tomatoes, parsley, scallions, mint, lemon juice and olive oil to make the salad. Season with salt and pepper to taste.
3. Brush the halibut lightly with olive oil and season with salt and pepper. Grill on a grill pan or outdoor barbecue, or sauté on both sides over medium heat, until cooked through, approximately 4 minutes per side.
4. To serve, place the fish on top of the salad. Garnish with parsley.
VARIATION: An equal amount of wheat berries may be used in place of buckwheat in this recipe. Both buckwheat and wheat berries are great sources of fiber.
Yield: 8 servings
OLIVE OIL POACHED HALIBUT WITH BRAISED FENNEL
1 cup extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon white wine vinegar
1 fennel bulb, small dice
1 yellow onion, small dice
¼ cup brine-cured black olives 1 sprig thyme
1 medium tomato, diced
Kosher salt
Freshly milled white pepper
4 6-ounce halibut fillets
1 lemon
The method of poaching fish in olive oil is far healthier than it might sound. Firm fish such as halibut will not soak up much oil during poaching; and as long as it is dabbed dry with a paper towel after cooking, there will be no more oil than if the fish were sautéed. Poaching in olive oil also ensures that the fish will remain moist and flavorful.
1. For the braised fennel, preheat oven to 350°F. Combine the olive oil, lemon juice, vinegar, fennel, onion, olives and thyme in a baking dish, and cook in the oven until the fennel becomes soft, approximately 1 hour. Add the tomatoes, and season with salt and pepper to taste.
2. Strain the leftover olive oil from the fennel and reserve. Set aside the vegetables in a warm spot while preparing the fish.
3. Return the excess olive oil to the pot. Using a cooking thermometer to check the temperature of the oil (it should remain between 160°F and 180°F), poach the fish until cooked through, approximately 15 minutes. Remove the fish and pat off any excess oil with a paper towel.
4. To serve, spoon some of the braised fennel mixture onto a plate and place a halibut fillet on top. Garnish with a lemon wedge.
NOTE: Including the olives with the fennel early on will intensify the flavor of the dish; however, they may be added at any time during the cooking process.
NOTE: Kalamata, Gaeta and Niçoise are a few of the many types of brine-cured olives that will work well with this dish. It is fine to purchase pitted olives, but I would not recommend most canned or jarred olives, as I find that both the flavor and texture tend to be inferior.
Yield: 4 servings
BLACK SEA BASS WITH MEDITERRANEAN CUCUMBER-TOMATO SALAD
1 English cucumber, medium dice
2 medium tomatoes, medium dice
½ red onion, medium dice
¼ cup brine-cured black olives, pitted and chopped
Chiffonade ½ bunch mint
1 tablespoon red wine vinegar
4 tablespoons extra-virgin olive oil
½ teaspoon red pepper flakes Kosher salt
Freshly milled white pepper
4 6-ounce black sea bass fillets
Additional mint for garnish (optional)
Salads with cucumber and tomatoes as the primary ingredients are very common in Mediterranean cooking. They are particularly enjoyable when ripe, flavorful tomatoes are used. The salad used in this dish is light, refreshing and healthy, making it an ideal summertime entrée.
1. For the salad, combine the cucumber, tomatoes, red onion, olives, mint, vinegar, olive oil and red pepper flakes, and mix together in a bowl. Season with salt and pepper to taste.
2. Brush the fish lightly with olive oil, sprinkle with salt and pepper and grill on a grill pan or outdoor barbecue until just cooked through, approximately 3 to 4 minutes per side.
3. To serve, spoon the salad onto a plate and place the grilled fish on top. Garnish with a chiffonade of mint, if desired.
VARIATION: Branzino, red snapper or halibut also go well with the cucumber-tomato salad in this recipe. The cooking method for each is the same.
Yield: 4 servings
MARINATED MUSHROOM ANTIPASTO
¼ cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon red pepper flakes
2 cups white button mushrooms, cleaned and quartered
1 cup cremini mushrooms, cleaned and quartered
Kosher salt
Freshly milled black pepper
2 tablespoons chopped flat-leaf parsley
These mushrooms are a good accompaniment to almost any entrée. Alternatively, they can be served as an appetizer in the summer, either by themselves or with other cold vegetables. One advantage to this dish is that it can be made up to three days ahead and refrigerated until ready to use.
1. Whisk together the olive oil, vinegar and red pepper to make a vinaigrette. Toss the mushrooms with half of the vinaigrette and set aside for 2 hours in the refrigerator to marinate.
2. Preheat the oven to 450°F. Transfer the mushrooms to a sheet pan and roast in the oven until browned, approximately 10 minutes. Remove the mushrooms from the oven and allow them to cool to room temperature.
3. Toss the roasted mushrooms together with the remaining vinaigrette, season with salt and pepper to taste and stir in the
parsley just before serving.
NOTE: Cremini mushrooms are darker and have an earthier flavor than button mushrooms, but in appearance they are almost the same. If you are unable to find creminis, it is fine to use a total of 3 cups button mushrooms for this recipe.
Yield: 10 servings
BRUSSELS SPROUTS WITH MUSTARD SEEDS AND CURRY
1 tablespoon unsalted clarified butter
1 tablespoon mustard seeds
1 teaspoon Madras curry powder
Kosher salt
2 cups Brussels sprouts
Freshly milled white pepper
For many of us, Brussels sprouts evoke childhood memories of being told to “eat your vegetables, they’re good for you.” While they are indeed nutritious, Brussels sprouts can also taste wonderful—just be sure not to overcook them, which can produce an unpleasantly strong flavor and smell.
1. In a sauté pan, melt the clarified butter and add the mustard seeds and curry. Turn off the heat and allow the ingredients to sit for 10 minutes in the pan.
2. In a large pot, bring 1 gallon water to a rapid boil. Add 3 tablespoons salt and return the water to a boil. Add the Brussels sprouts and cook until just tender, approximately 4 minutes. Drain in a colander.
3. Preheat the sauté pan on medium until the butter begins to brown, and then add the Brussels sprouts. Toss to coat, allowing the Brussels sprouts to brown lightly. Season with salt and pepper to taste.
Yield: 4 servings
OKRA WITH SLOW COOKED ONIONS AND SPICY TOMATO SAUCE
1 cup homemade or store-bought tomato sauce
1 tablespoon red pepper flakes
2 ½ cups okra
1 lemon, juiced
¼ cup extra-virgin olive oil
4 yellow onions, large dice
4 garlic cloves, sliced
½ cup Gaeta, Kalamata or Niçoise olives
½ cup flat-leaf parsley, chopped
Kosher salt
Freshly milled white pepper
Okra is a popular ingredient in the South and is served in many different ways (probably the best known being gumbo). With a renewed interest in Southern cooking throughout the United States, okra has become more popular and easier to find in grocery stores in recent years.
1. Place the tomato sauce and red pepper flakes in a small pot and heat on low to a simmer. Turn off the heat, set aside and cover until ready to use.
2. Trim the ends off the okra and immediately place the okra in a bowl filled with cold water and the lemon juice to prevent them from browning.
3. Heat a sauté pan on medium for 3 minutes, add the olive oil and the onions and stir briefly. Reduce the heat to low and cook the onions until lightly caramelized, stirring often.
4. Add the garlic, olives, okra and tomato sauce and simmer until the okra becomes tender. Stir in the parsley and season with salt and pepper to taste.
Yield: 8 servings
STEWED RATATOUILLE
1 cup chopped tomatoes
1 tablespoon red pepper flakes
1/3 cup extra-virgin olive oil
1 onion, large dice
4 garlic cloves, sliced
1 red pepper, julienne
1 yellow pepper, julienne
3 zucchini, sliced
3 yellow squash, sliced
1 small eggplant, quartered and sliced across
½ cup Gaeta, Kalamata or Niçoise olives
1 bunch flat-leaf parsley, chopped
Kosher salt
Freshly milled white pepper
1. Place the tomatoes and red pepper flakes in a small pot and heat on low to a simmer. Turn off the heat, set aside and cover until ready to use.
2. Heat a sauté pan on medium and add 1 tablespoon olive oil. Sauté the onion and garlic together until the onions are translucent, approximately 3 minutes; remove and place in a large bowl.
3. Return the pan to the heat, add 2 tablespoons olive oil and sauté the red and yellow peppers for 4 minutes. Remove and add to the bowl with the onions and garlic.
4. Next, sauté the zucchini and yellow squash in 1 tablespoon olive oil until they begin to lose their firmness, approximately 3 minutes, and add to the bowl.
5. Finally, turn up the heat to medium-high; add 2 more tablespoons olive oil and sauté the eggplant until it begins to soften, approximately 2 minutes. Stir in the tomato sauce and olives, and pour the mixture into a pot.
6. Simmer the vegetables until they are very tender but not mushy, approximately 20 minutes. Add the parsley, and season with salt and pepper to taste.
VARIATION: The method for this recipe calls for sautéing all the vegetables separately to ensure none will overcook, but to save time you can also use the following technique. Pour all the olive oil into a hot pan (use two pans if necessary), followed by the onion and garlic; a minute later, add the peppers, a minute after that the zucchini and yellow squash, and finally the eggplant slices.
Sauté all the vegetables together until they begin to lose their crispness and the onions become translucent, an additional 2 to 3 minutes. Stir in the tomatoes and olives, and simmer until very tender, add parsley and season.
Yield: 8 servings
1 cup creamed spinach
360 calories
=
3 servings (3 cups)
Stewed Ratatouille
360 calories
GIARDINIERA (ITALIAN-STYLE PICKLED VEGETABLES)
1 pound kirby cucumbers, in pieces ½ inch long
1 pound celery stalks, in pieces ½ inch long
2 tablespoons pickling salt
1 head cauliflower, in pieces
2 carrots, peeled and cut into ½-inch-long pieces
1 pound cippolini onions or shallots
1 pound red peppers, seeded and cut into ½-inch lengths
½ pound garlic cloves
1 quart water
1 quart white wine vinegar
½ cup olive oil
3 bay leaves
2 teaspoons black peppercorns
3 sprigs thyme
3 sprigs oregano
1. Salt the cucumbers and celery for 2 hours with ½ tablespoon of the pickling salt. Drain and toss with remaining vegetables.
2. In a stainless-steel or other nonreactive pot, bring the vinegar, water and salt to a boil. Add the vegetables to the liquid and boil, covered, for 20 minutes. This will alleviate the need for refrigeration.
3. Combine the olive oil with the bay leaves, black peppercorns, thyme and oregano, and set aside.
4. Pack the vegetables evenly into hot, sterilized jars along with the garlic, olive oil mixture and some of the cooking liquid, and seal. The jars can then be stored in a cool dark place for up to 3 months. The longer the vegetables sit the more “pickled” they will be.
Yield: 20 servings
SUGAR-FREE PANNA COTTA
2 cups almond milk
2 cups soy yogurt
1 envelope unflavored gelatin
¼ cup Splenda
Vanilla bean (or 1 tablespoon vanilla extract)
Try serving this with fresh fruit such as berries or grapes.
1. Bring the almond milk to a simmer and add the yogurt. Remove from heat and mix well.
2. Sprinkle the gelatin on top of the yogurt mixture, and allow to dissolve. Add the Splenda and the vanilla and transfer to 12 cups. Allow to chill in the refrigerator for several hours.
Yield: 12 servings
PEANUT BUTTER CUPS
2 ounces Splenda
6 ounces fresh peanut butter
16 ounces dark chocolate, melted
1. Combine the Splenda and peanut butter.
2. Coat a chocolate mold tray with melted chocolate, chill for 10 minutes and then fill each cup with peanut butter mixture. Top with chocolate and chill again until set.
Yield: 24 peanut butter cups
CITRUS GRANITA
1 cup orange juice
1 cup lemon juice
1 cup grapefruit juice
½ cup
Splenda
4 cups ice water
1. Bring juices to a simmer and add the Splenda; stir to dissolve. Add the ice water and then move to the freezer to cool.
2. Pour into a pan and place in the freezer. Chill for 2 hours, then begin scraping the ice with a fork every half hour until you have a granita consistency (very much like large crystals of ice).
Yield: 14½-cup servings
20 calories per serving
½-cup scoop regular granita
80 calories
=
Four ½-cup scoops Citrus Granita
80 calories
These miso products are produced by Marukome.
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MISO
Soybean-based miso, the traditional seasoning of Japanese cuisine, is high in protein and rich in vitamins and minerals. Its use dates back to feudal Japan, and it is still widely consumed in both traditional and modern cooking—not just in its native land but worldwide as well. Deployed in a surprising range of dishes—pasta sauces, pizza toppings, salads, appetizers, fish and meat entrées, even refreshing sorbets and chocolates—the staple nevertheless remains miso soup. The traditional morning bowl has always been regarded by the Japanese as having cleansing and detoxifying qualities, and small wonder: miso soup is full of ingredients that contribute to good nutrition and health.
Miso’s principal ingredient, the soybean, provides vital amino acids for our bodies. In addition, miso is an excellent source of iron, zinc, riboflavin and magnesium. Your cup of miso soup may cost as few as 36 calories.
With American interest in its properties and taste growing, it’s no wonder that Marukome, Japan’s largest miso producer, has just built a state-of-the-art manufacturing facility in California to supply U.S. consumers with fresh miso—made from American ingredients. In the picture above you can see many of the products they offer.
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SHAVED CUCUMBER, RADISH AND ASIAN PEAR SALAD WITH MISO VINAIGRETTE DRESSING
2 English cucumbers, sliced thin
½ pound radishes, sliced thin
½ pound Asian pear, sliced thin
½ pound jicama, sliced thin
1 tablespoon scallions, sliced thin
Eat & Beat Diabetes with Picture Perfect Weight Loss Page 16
