Soul of the Louisiana Kitchen

by Katie Moses

When the only remnants of Mardi Gras are plastic beads hanging from the oaks along St. Charles Avenue, Louisiana still draws people from around the world for the lively music and incredible food. Discover the secret to the depth of flavor in Cajun and Creole cuisine and recreate a classic Louisiana dish, red beans and rice, in your own kitchen.

Celery, Onion, Bell Peppers. Photo credit: Flickr

Imagine early afternoon in southern Louisiana. The sweltering heat is held at bay by the air conditioner running on full blast; your grandmother begins to quarter onions, seed bell peppers, and break celery stalks. This “southern symphony” begins to swell with the sudden whir of an old food processor finely mincing onion, celery, and green bell pepper, while a layer of oil in a large pot warms on the stovetop. The sizzle crescendos in the Cajun kitchen as she adds the onions, then celery and bell pepper to the hot oil, and their aromatics waft through the 1960s ranch-style house..

Growing up in my grandmother’s home in the heart of Cajun country, this is how homemade dinners began. No matter if it’s red beans, gumbo, or jambalaya, every Cajun dinner starts with a little oil in a heavy-bottomed pot and the Cajun holy trinity – onion, celery, and green bell pepper.

History of the Trinity

The influences of French and Spanish occupation of Cajun and Creole country adds to the “southern symphony” with echoes of Catholic church bells in every town. Naming the aromatic trio the Cajun holy trinity in this predominantly Catholic region reflects how food traditions are as fundamental to the identity of the residents of south Louisiana as their faith.

Aromatic vegetables sautéed in oil as the foundation of flavor in Cajun and Creole cuisine is mirrored in the many cultures that have influenced its traditions: the mirepoix in France; the sofrito in Spanish-speaking countries; and the sacred flavor trinities of West African cuisines. The mirepoix combines onions, celery, and carrots. The slightly sweet carrot adds a different flavor profile compared to the bitter notes of the green bell pepper. A typical sofrito in Spain mixes tomatoes, bell peppers, onions, and garlic, while the Cuban sofrito is the Cajun trinity with garlic added as an official fourth ingredient in the seasoning mix. West African dishes typically begin with tomatoes, onions, and chili peppers. While West African and Spanish cuisines influenced both the Cajun and Creole cuisines, the tomatoes in Creole gumbo and not Cajun gumbo illustrates the stronger influence of West African and Spanish on the Creoles in New Orleans than the Cajuns in Acadiana.

Mirepoix: Celery, Onion, and Carrots. Photo credit: Flickr

Spanish Sofrito: Tomato, Onion, Bell Pepper, and Garlic. Photo credit: Flickr

West African Trinity: Tomato, Onion, and Chili Pepper. Photo credit: Flickr

A Kitchen Staple

Louisiana grocers make the lives of Cajun cooks easier by always stocking the produce section with celery, green bell peppers, onions, and garlic, and by making the ingredients available in many formats. For those who seek even more convenience, cooks can get Guidry’s Fresh Cuts Creole Seasoning a container of finely chopped yellow onions, green bell pepper, celery, green onions, parsley, and garlic. Every freezer section has the holy trinity pre-chopped and frozen at the peak of freshness if you’re willing to have your oil pop a little extra from the moisture of the frozen vegetables.

How to Prep the Trinity

If you prefer to prep your own vegetables, the perfect ratio of aromatics is 2 parts yellow onion:1 part celery:1 part green bell pepper. Every Cajun cookbook will tell you to pair the trinity with garlic for extra depth of flavor. The goal is to mince the onion, celery, and bell pepper so finely that they almost disintegrate while cooking. If you’re far from southern grocery stores that offer the Cajun trinity pre-chopped, you can follow the steps below to hand chop or emulate my grandmother and save time using a food processor. Note: a key to preparing the trinity is to keep the onion separate from the celery and bell pepper; you don’t want to overcrowd the onions, so you always add the celery and bell pepper later.

Hand Chopped:

Supplies needed are a large stable cutting board, two prep bowls, and a sharp non-serrated knife.

  1. Peel and cut the onion into a small dice, a ¼ inch square cut, and place in a prep bowl.
    1. If using garlic, peel and crush or finely mince and mix with the diced onions.
  2. Cut off the stemmed top of the green bell pepper to remove seeds and create a flat surface. Slice pepper into planks and then cut into a small dice. Place in a separate prep bowl.
  3. Chop off white base of celery then halve stalks. Bunch together the halved stalks with your free hand and cut into a small dice. Mix celery with the bell pepper in the prep bowl.

Food Processor:

Supplies needed are a food processor with chopping blade and two prep bowls.

  1. If using garlic, peel and add 4 cloves into the processor first, pulsing until finely chopped. Peel and quarter the onion, then add to the processor and pulse until finely chopped. Remove the onion and garlic mixture and place in a separate prep bowl.
  2. Cut off the stemmed top of the green bell pepper, remove seeds and quarter. Remove white base of celery then roughly chop stalks into 3-inch pieces. Add to the food processor and pulse until finely chopped. Then, place in a prep bowl separate from onion and garlic.
Louisiana Kitchen

Among those who live far from the shade of the magnolias, my home state of Louisiana is known for three things – Mardi Gras, music, and good food. When the only remnants of Mardi Gras are plastic beads hanging from the oaks along St. Charles Avenue, Louisiana still draws people from around the world for the lively music and incredible food. While those outside the kitchen may assume the rich depth of flavor in Cajun and Creole cuisine is thanks to a heavy hand with butter and cayenne pepper, the soul of the unique flavor is the holy trinity. The recipe below blends Cajun, Spanish, and African flavors with a few culinary shortcuts to showcase the holy trinity in a delicious pot of the Louisiana Cajun classic: red beans and rice.

Figure 5: Red Beans and Rice with Louisiana Hot Sauce. Photo credit: Flickr

Good Friday Red Beans and Rice

Servings: 8

This classic south-Louisiana dish saves on time without cutting back on flavor by using canned beans and chipotle peppers in adobo instead of ham hock or tasso. This recipe is perfect for a Lenten Friday or a vegetarian potluck.

Ingredients   

4 cloves garlic, peeled

2 medium yellow onions, peeled (2 cups chopped)*

3 ribs of celery (1 cup chopped)*

1 green bell pepper (1 cup chopped)*

1 tbsp olive or vegetable oil

4 (15-oz) cans dark red kidney beans, drained and rinsed with hot water**

1½ tsp Better than Bouillon Vegetable (or No Chicken) Base***

3 bay leaves

½ tsp cayenne pepper

½ tsp freshly ground black pepper

1 chipotle pepper canned in adobo, chopped

2-4 cups of water (just enough to cover the beans)

Optional: 2 tsp dried thyme and 2 tsp ground oregano

1 lb long grain brown (or white) rice, prepared according to package directions

Instructions
  1. Prep then combine the finely minced onion and garlic in a bowl, and celery and green bell pepper in a separate bowl.
  2. Heat a large heavy-bottom pot over medium heat and add 2 tablespoons of olive or vegetable oil.
  3. Add the onion and garlic to oil and sauté until onions are translucent and garlic is golden.
  4. Add the green bell pepper and celery to the pot and sauté until soft. Be careful not to let the garlic burn.
  5. Add the remaining ingredients to the pot: the kidney beans, bouillon base, bay leaves, cayenne pepper, black pepper, adobo chipotle pepper, and enough water to cover it all by an inch.
  6. Stir until all ingredients are well combined then simmer, covered, over low to medium-low heat for at least 45 minutes. Check and stir occasionally, adding water as needed if beans begin to stick.
  7. The red beans are ready when most of them have begun to fall apart.
  8. Serve on top of an equal portion of rice.

Tip!

Balance your plate by pairing this fiber- and protein-rich dish with collard greens, stewed okra and tomatoes, or a simple cucumber and onion salad.

Substitutions:

*4 cups pre-chopped frozen trinity

**1 lb dry kidney beans, soaked overnight, drained, and brought to a boil then simmer in lightly salted water with bay leaves.

***1½ tsp favorite bouillon/stock base. Alternatively, replace water with your favorite vegetable stock or chicken broth (if not vegetarian).

Southern Serving Suggestion:

If you’re left pining to recreate the Louisiana restaurant experience, turn up a Louis Armstrong record, pour yourself an iced tea,and top those red beans with some thin-sliced, pan-fried andouille sausage. Laissez les bon temp roulez!

Katie Moses is a Registered Dietitian Nutritionist who has worked as a culinary nutrition educator for over 5 years. Starting life with a unique culinary upbringing in the heart of Cajun country with Sicilian, Syrian, and French grandparents, she finds ways to adapt traditional dishes to fit current nutrition recommendations Katie is currently enrolled in the Master’s Degree Program in Nutrition Interventions, Communication, and Behavior Change at the Friedman School. Connect with her at linkedin.com/in/mkatiemoses.

Four Smoothie Bowl Recipes That Will Put a Spring in Your Step!

by Julia Sementelli

While there a handful of smoothie bowl spots in Boston, I have found that the best smoothie bowl is the one that you make at home! Fuel up for finals with these four perfect-for-spring smoothie bowls that will keep you feeling satisfied and refreshed to take on this busy yet exciting month.

While Winter Storm Stella may have set us back a little in the warm weather department, Spring has officially begun! April is when we start to shed our winter skin and crave foods that are bright and refreshing. Although I have been known to eat them in the dead of winter, smoothie bowls are the ultimate breakfast to fuel you for busy days but also to keep you feeling fresh. And they are also a great way to eat your fruits and veggies, especially when life gets hectic (Hello, upcoming finals!) All of my smoothie recipes have one thing in common: they all include pomegranate arils, the seed pod inside of a pomegranate where all of the fiber and nutrients can be found. Pomegranates are a source of antioxidants and have even been shown to potentially improve performance during exercise! For the sake of ease, I typically buy pre-packaged arils since de-seeding a pomegranate can be rather time-consuming.  Read on for four spring-ready smoothie bowl recipes:

Tropical Pomegranate Smoothie Bowl. Photo: Julia Sementelli

Tropical Pomegranate Smoothie Bowl. Photo: Julia Sementelli

Tropical Pomegranate Smoothie Bowl (Serves 1)

Ingredients:

For the smoothie:

1 cup frozen strawberries

½ cup frozen mango

½ cup frozen pineapple

1/3 cup almond milk (recommended: coconut-flavored almond milk)

1 teaspoon maca* (optional)

Toppings:

2 tablespoons pomegranate arils

1 tablespoon melted coconut butter

2 teaspoons shredded unsweetened coconut

Directions:
  1. Blend all ingredients in a blender until smooth (mixture will be thick)
  2. Top with pomegranate arils, melted coconut butter, and shredded unsweetened coconut
  3. Enjoy!

*Also known as Peruvian ginseng, maca’s primary benefit is increasing energy without the less desirable effects of caffeine.

Antioxidant-Packed Green Smoothie Bowl. Photo: Julia Sementelli

Antioxidant-Packed Green Smoothie Bowl. Photo: Julia Sementelli

Antioxidant-Packed Green Smoothie Bowl (Serves 1)

Ingredients:

For the smoothie:

1/3 cup coconut water

1 cup baby spinach

1 cup frozen mango

½ frozen banana

1 teaspoon chlorella* (optional)

½ teaspoon turmeric

Toppings:

2 tablespoons pomegranate arils

½ sliced banana

Directions:
  1. Blend all ingredients in a blender until smooth (mixture will be thick)
  2. Top with pomegranate arils and sliced banana
  3. Enjoy!

*Chlorella is a single-celled algae that can provide a solid dose of antioxidants and protein (it is 50% protein per serving!).  While science has yet to support many of the claims surrounding it, there is no denying that it is a simple way to give you a boost of nutrients when you are short on time.

Chocolate-Covered Pomegranate Smoothie Bowl. Photo: Julia Sementelli

Chocolate-Covered Pomegranate Smoothie Bowl. Photo: Julia Sementelli

Chocolate-Covered Pomegranate Smoothie Bowl (Serves 1)

Ingredients:

For the smoothie:

1 cup frozen cherries

1 cup frozen peaches

1/3 cup pomegranate juice

1 tablespoon unsweetened cacao powder

1 scoop chocolate protein powder

Toppings:

2 tablespoons pomegranate arils

1 tablespoon cacao nibs

Directions:
  1. Blend all ingredients in a blender until smooth (mixture will be thick)
  2. Top with pomegranate arils and cacao nibs
  3. Enjoy!
Peanut Butter and Pomegranate Smoothie Bowl. Photo: Julia Sementelli

Peanut Butter and Pomegranate Smoothie Bowl. Photo: Julia Sementelli

Peanut Butter and Pomegranate Smoothie Bowl (Serves 1)

Ingredients:

For the smoothie:

1/3 cup pomegranate juice

2 cups frozen strawberries

1 tablespoon powdered peanut butter

1 scoop unflavored protein powder

4 ice cubes

Toppings:

2 tablespoons pomegranate arils

1 tablespoon smooth or chunky peanut butter

Directions:
  1. Blend all ingredients in a blender until smooth (mixture will be thick)
  2. Top with pomegranate arils and peanut butter
  3. Enjoy!

 

Julia Sementelli is a second-year Nutrition Communication & Behavior Change student and Boston-based registered dietitian who divides her time between being a clinical dietitian, working with private clients to heal their relationships with food, eating, going to SoulCycle, and taking pictures of the delicious smoothie bowls (among other things) that she makes in her apartment.  You can find her on Instagram (@julia.the.rd.eats—follow her!) where she shares her love of real food, fitness, and balance.

That Chicken and Rice Dish

by Julia Sementelli

It’s March and the official month of the start of Spring! But here in Boston the temperatures have been playing games with our hearts, which makes trying to decide what to make for dinner a bit tricky. This recipe for Yotam Ottolenghi’s “chicken with caramelized onion and cardamom rice” is the perfect meal to help you transition from winter to spring. Warm and comforting from the spices and hearty chicken and rice, but refreshing and light from an abundance of fresh herbs and a tangy yogurt sauce. This dish has become a staple in my cooking repertoire and I’ll share with you my tips for making the best possible version of this delicious dish.

Chicken with caramelized onion and cardamom rice. Recipe by Yotam Ottolenghi. Photo by Julia Sementelli.

Chicken with caramelized onion and cardamom rice. Recipe by Yotam Ottolenghi. Photo by Julia Sementelli.

I was sitting in the grass in my backyard on a warm fall day, with the sun shining on my shoulders, perusing the Boston Globe when I stumbled upon a beautiful picture of a skillet brimming with verdant green herbs. There were so many herbs that you could just barely see the beautifully browned chicken thighs on a bed of spiced rice underneath. The accompanying article was about Yotam Ottolenghi’s latest cookbook, which had garnered a cult-like following. Ottolenghi is an Israeli-born, British chef and restaurant owner. He is well known for his cookbook, Plenty, in which he transforms vegetables into the most beautiful recipes. His recipe for “chicken with caramelized onion and cardamom rice,” and the photograph I was drooling over, was described as particularly outstanding. I knew I had to make it. I ran to the bookstore to get my hands on Jerusalem: A Cookbook.

Despite the recipe’s apparent simplicity, the result is an intensely fragrant and complex combination of sweet, from the currants and caramelized onions, and savory, from the crisp chicken thighs and tart yogurt sauce. It is a one-pot wonder to make on a cool, fall evening. It will solve your weeknight cooking woes because it makes a generous portion, easily satisfying a family of four with one or two rounds of leftovers. It could also feed one person for a whole week of dinners. It is a favorite among my family as well. I have received countless requests to make “that chicken and rice dish” for dinner.

The vessel in which you make this dish is paramount. If the skillet is too small, the chicken will simply steam rather than brown, the onions will not caramelize, and the rice will be unevenly cooked. Therefore, it is important to have a large skillet (at least 12 inches wide) with a tight-fitting lid. Once you have chosen your pan, heat 2 tablespoons of olive oil over medium heat. Next, add 2 cups of thinly sliced yellow onions. Allow the onions to cook for 20 minutes, only stirring occasionally to allow the onions to caramelize. You will know when to reduce the heat when the onions are a dark brown. Every time I make this dish I always question if I cooked the onions too long. We are used to golden onions as the sign that you can move on to the next step of cooking. But in this case, you want a deep brown color. In my opinion, the caramelized onions transform this dish so give them the attention (or lack thereof) that they deserve. If you move them around too much, they will not achieve that deep golden brown. Once the onions are concentrated and nearly syrupy, which is essential for the flavor and sweetness of the dish, transfer them to a dish and set aside.

Next, in a large bowl, combine 2 ¼ pounds of bone-in, skin-on chicken thighs with 1 ½ teaspoons each of kosher salt and black pepper, 2 tablespoons of olive oil, 10 cardamom pods, and 2 long cinnamon sticks broken in half. Mix everything with your hands and wash your hands. Next, over medium heat, add the chicken and spice mixture to the skillet, searing the thighs for five minutes on each side. Try your best not to move the chicken as this will interfere with browning. Using tongs, remove the chicken and spices from the pan. While the pan is still hot, add 1 plus 2/3 cups uncooked basmati rice, 2 ½ tablespoons of dried currants, and 1 teaspoon each of kosher salt and black pepper to the pan. Return the chicken and spices to the pan as well, nestling the thighs in the dry rice. Now, add 3 ¼ cups boiling water, cover, and immediately set the heat to low. It is imperative to add enough water to ensure that your rice is perfectly cooked since nobody likes crunchy rice. There is a discrepancy between the prescribed amount of water between the cookbook and the Boston Globe article. The book calls for 2 ¼ cups of water while the article states that one more cup of water is necessary, recommending 3 ¼ cups total. The latter is the winner, based on personal experience. The couple times that I forgot to add that extra cup of water, the rice did not cook enough. Having crunchy rice bits mixed in with the soft ones is a nightmare. Trust me, two and a half cups is not enough water. It results in some uncooked rice in the pan and warrants adding more water as you go, so do yourself a favor and just start with the three and a half cups of boiling water.

Cook the chicken and rice covered for 30 minutes over very low heat. After 30 minutes, take the pan off the heat, remove the lid, quickly place a clean dish towel over the pan, and return the lid to the pan. The towel serves to absorb moisture to prevent the rice from becoming waterlogged. Let the dish sit for another 10 minutes, remove the dish towel, and then add 1 ½ tablespoons fresh Italian parsley, ¼ cup cilantro leaves, and ½ cup dill leaves, all chopped.

The final step is to make a quick yogurt sauce to go with the chicken and rice. I remember the first time I made this dish I omitted the yogurt, under the assumption that it wouldn’t make that big of a difference. When I finally decided to give the yogurt a try I realized that I had made a significant mistake the first time. The tangy yogurt cuts through the meaty, deep flavor of the dish. Combine 1/3 cup plain Greek yogurt with 2 tablespoons of high quality olive oil. Serve alongside the chicken and rice.

Sometimes the beauty of a recipe is not necessarily in the final product but in the path that led you to it. My path to this recipe seems rather serendipitous given that I merely stumbled upon on it the newspaper on that warm summer day. I, as well as my friends and family, have fallen for a dish that seems so simple upon first glance. While there are only a handful of components, it is important that the ingredients are of high quality and all the steps are executed well. The combination of flavors is so warm and comforting that this recipe certainly deserves a spot in your cool weather recipe repertoire. It has surely become an unbreakable part of mine.

Julia Sementelli is a second-year Nutrition Communication & Behavior Change student and Boston-based registered dietitian who works in a local hospital and also counsels private clients. You can find her on Instagram (@julia.the.rd.eats- Follow her!) where she shares her love of real food, like this chicken and rice dish.

Ackee: Jamaica’s Irresistible Delicacy

by Christine Sinclair

Ever heard of Jamaica? Yes? Ever heard of Bob Marley and Usain Bolt? Yes? Ever heard of ackee? No? Well, just like Jamaica and our international stars, ackee is a star in its own right. You don’t quite know Jamaica until you know ackee. So let me introduce you. Sit back, because you are in for a treat! Ackee has a rich history dating back to the slave trade. It has a delicious flavor, and a unique texture that you will want to add to your cooking repertoire. And the recipe below is Friedman approved, having debuted the recipe below to a group of students with rave reviews.

Ackee is a fruit that grows in clusters of three in a pod on large evergreen trees in tropical climates, namely on the Caribbean island of Jamaica and in other parts of the world, including West African countries, Haiti, and parts of South America. The outer shell of this fist-sized fruit is bright red, with hues of orange and yellow. It has a tough outer skin that protects its delicate inside. As ackee matures and ripens, it naturally opens up to expose its edible contents. This unique and bountiful fruit grows throughout the island and, in fact, is Jamaica’s national fruit and a main ingredient in the national dish, ackee & saltfish.

Ackee has been Jamaica’s national fruit for centuries, having made its way to the island during the 18th century, carried over on slave ships departing West Africa. Its name is derived from the West African Akye fufo and its scientific name, Blighia sapidawas, was coined by a man named Captain William Bligh, and has since become a staple food in the Jamaican diet. The yellow arils are edible, while all other parts of the fruit, including the seeds are discarded.

Ackee fruit by Rik Schuiling

Ackee fruit by Rik Schuiling

Ackee not only has an interesting history, but a unique and potentially dangerous toxic property. Ackee goes through stages of maturation and ripening. During these different stages, ackee has varying levels of a water soluble toxin called Hypoglycin A and B. These toxins produce a symptom called Jamaican Vomiting Syndrome (JVS) aka Toxic Hypoglycemic Syndrome (low blood sugar as low as 3 mg/dL), which can cause severe vomiting, abdominal pain, coma and death. But, wait! Before you run off dismissing this delicate treat, let me explain how ackee can be enjoyed with no toxic effects at all.

In unripe ackee, the concentration of Hypoglycin A is about 1000 parts per million (ppm). As the fruit matures, in addition to its exposure to sunlight, Hypoglycin A is drastically reduced to 0.1 ppm in the mature fruit. Ingestion of immature ackee (a.k.a. ackee not left to properly ripen and naturally open) produces the toxic effect in humans.

Ackee found in the United States is precooked and canned, and has gone through extensive processing checks by the USDA to ensure safe consumption. And these checks seem to work: There have been no known cases of JVS in the United States from canned, imported ackee due to these regulations.

Photo: Ackee stages of maturity

Photo: “Tastes Like Home,” Ackee stages of maturity

What are the health benefits of ackee?

Although there hasn’t been a lot of research on ackee—partly because it isn’t grown in the United States—what little literature we do have suggests that ackee provides many health benefits. People in Jamaica will eat ackee cooked or uncooked. The uncooked version is said to serve as a strong diuretic, helping move the bowels and keep them in good shape. While the uncooked version cannot be found in the United States, the cooked form can be found canned in international markets. And don’t worry, only mature ackee is canned for your eating pleasure!

Ackee in both forms is rich in the monounsaturated fatty acids, oleic acid (55.4%), palmitic acid (25.57%), and stearic acid (12.59%), and is low in calories (about 151 calories per 100g can of ackee). Ackee is also rich in many vitamins and minerals, according to the West Indian Medical Journal.

How is ackee prepared?

When ackee is cooked with different meats and spices, it takes on the flavors of what you pair it with—without losing its own unique taste. Many find it difficult to describe the actual taste of ackee, saying it has the consistency of avocado with a rich buttery flavor. After interviewing a number of people, the verdict is still out. The best way to know? Try it for yourself!

At Ackee Bamboo Restaurant in Los Angeles, CA, owners Marlene and Delroy Beckford prepare this staple dish for customers unfamiliar with ackee’s delicious taste and powerful history. Hoping to give them a true and authentic experience of Jamaica, they give out samples to convince the novice that they are in for a treat. As Marlene said, “If you say you have had ackee [and saltfish] you have been to the island.”

Ackee and Jamaican Culture

Ackee’s uniqueness, beautiful range of colors and its authentic and delicious taste describes the very essence of Jamaica. Ackee is Jamaica! Rooted in a deep history of the slave trade, revolution and liberation, ackee is so much more than a delicious meal. To try and put into words the meaning that this national fruit has is close to impossible. But, if you would like a bite size experience of a rich and powerful history, the next time you spot ackee in your local market or pass by a Jamaican restaurant, be sure to pick up a can or stop in and ask for a plate of ackee and saltfish with dumplings, green banana, yellow yam and callaloo!

Picture: Ackee & saltfish with green banana, yellow yam, boiled dumplings and greens

Picture: “Pinterest,” Ackee & saltfish with green banana, yellow yam, boiled
dumplings and greens

Ackee Recipe

Ingredients – 4 people

1/2 lb saltfish (dried, salted codfish)*

12 fresh ackees or 1 (drained) can of tinned ackee

1 medium onion

1/2 tsp black pepper

3 tbsp of butter or cooking oil

1/2 a hot chili pepper (ideally Scotch Bonnet)

1 bell pepper (red, green or both)

1 chopped tomato

1 sprig fresh thyme or 1 tsp dried thyme

Optional ingredients: 2 cloves of garlic 4 scallion (green onion)

*Eliminate the saltfish to make this recipe vegan

Preparation

  • Cover the saltfish in cold water and let it soak overnight (minimum 8 hours) changing the water several times (this removes most of the salt)
  • Bring a pan of cold water to boil and gently simmer the fish for 20 minutes (until tender)
  • Chop the onion, bell pepper, chili pepper and tomato
  • Remove the fish from the water and allow to it cool
  • Remove all bones and skin then flake the flesh of the fish

Cooking

  • Melt the butter or add oil in a frying pan and stir fry the onion, black pepper, bell pepper, chili and thyme for about 3 minutes
  • Add the tomatoes and flaked fish and stir-fry for another 6 minutes
  • Add the ackee and cook until hot throughout and tender. Stir gently to avoid breaking-up the ackee

Serve with yam, green banana, or fried dumplings

ackee4

Christine Sinclair is a second-semester NICBC student in the dual MS-DPD program whose family is from the beautiful island of Jamaica. She is an avid health enthusiast who loves challenging activities such as boxing, cross-fit, and distance running. If Christine isn’t cooking, she is eating, or talking about food. 

10 Hearty Soups to Make in Less than an Hour

by Katelyn Castro

Fresh almost always tastes better than the canned version, especially when it comes to soup. Having a few hearty soup recipes on hand that you can rely on can be a lifesaver when canned soup just doesn’t cut it. They say soup warms the soul, right?

Snow. Wind. Frigid temperatures. Winters like these usually leave me craving a warm bowl of soup. It’s one of those comfort foods that never really gets old. The problem I have, though, is choosing what soup to eat. 

Canned soup is always easy. Just crack open the can, pour it into a bowl, zap it in the microwave, and violà! You’re done. But, in the end, I’m usually not satisfied with canned soup. Either the meat isn’t fresh, the broth is way too salty, or it just doesn’t fill me up.

Homemade soup, on the other hand, almost never disappoints me. Making soup from scratch can seem tedious though, especially when it involves a slow cooker, a food processor, hours of your time, and 20+ ingredients. Finding simple yet tasty soup recipes can be hard, which is why I put together this delightful list. These soups made the cut because they:

  • Take less than 50 minutes to make
  • Require 15 ingredients or less
  • Are filling, with enough protein and fiber
  • Are delicious, with a variety of flavors and cuisines (a.k.a. not just your typical chicken noodle soup)
  1. TURKEY CHILI

This turkey chili is perfectly spiced and hearty with a mix of ground turkey, kidney beans and corn—you won’t even miss the beef! And it’s a quick recipe to make for game day eats.

  1. TUSCAN KALE AND BEAN SOUP

If you’re in the mood for something Italian, try this savory Tuscan soup. The blend of vegetables, beans, and herbs brings me back to when I was eating my way through Italy. Add a sprinkle of Parmesan cheese on top and you’re good to go!

  1. HAM AND POTATO SOUP

Now, if you’re more of a meat-and-potatoes kind of person, this creamy ham and potato soup is for just you. Bonus: It’s gluten-free and dairy-free for those with allergies or intolerances.

  1. TOMATO LENTIL SOUP

Most lentil soups that I’ve tried kind of just taste blahh. It seems like there is always something missing! This lentil soup is different, though. With tomatoes, peppers, chilis, and a mix of spices, it has the right boost of flavor.

Source: Wholefully

Source: Wholefully

  1. ITALIAN WEDDING SOUP WITH QUINOA

This one’s a twist on your traditional Italian wedding soup, but it’s equally delicious. Plus, with all the meatballs, quinoa, and veggies, it’s loaded with protein and fiber to keep you full.

Source: Love & Zest

Source: Love & Zest

  1. SPINACH ARTICHOKE PESTO TORTELLINI SOUP

If you’re looking for something a little more carb-y, then try this tortellini soup. It’s like spinach artichoke dip, but better. With just 9 ingredients and 15 minutes of cooking time, it’s also quick and easy to make.

  1. CREAMY CHICKEN NOODLE SOUP

Campbell’s chicken noodle soup is great and all, but when you use fresh chicken, noodles, and veggies to make soup from scratch it’s hard to go back to the canned version. Plus, the creaminess of this soup makes it soup-er satisfying.

Source: Well Plated

Source: Well Plated

  1. GINGER TOFU AND VEGETABLE SOUP

Looking for a soup with more of a savory, umami flavor? With a blend of ginger, garlic, soy sauce, and bok choy, this Asian noodle soup is the perfect choice. To all the tofu skeptics out there: Give it a try!

  1. CHICKEN AND RICE FAJITA SOUP

Like the turkey chili, this soup definitely has a kick to it. Luckily the rice and beans are there to help you handle the spiciness a little better. Bonus: You only need one pot and 25 minutes for cooking time.

  1. CHICKPEA FARRO TOMATO SOUP

Farro is one of those whole grains that tends to stay under the radar. If you’ve never tried it before, now is your chance!  Cooked similarly to rice, farro’s nutty flavor makes it a tasty alternative to more common whole grains—especially in this soup.

Katelyn Castro is a second-year student in the DI/MS Nutrition Program at the Friedman School. She is a food science geek who loves experimenting with simple, flavorful recipes in the kitchen and forcing her friends and family to try her healthy concoctions.

Fall Flavors and Balanced Bites: Easy, Tasty, and Flexible Recipes for your Thanksgiving Repertoire

by Hannah Meier, RD, LDN

 For many, Thanksgiving is a time to take a step back and enjoy the little things–not least of which are family, friends, and food. But Thanksgiving also falls at a high time of stress for many students (and professors alike). Take advantage of the nostalgia that this season brings, and embrace your life as it is right now–how cool is it that you GET to be stressed out by your finals at the only nutrition school of its kind in the country? Okay…maybe that’s a stretch, but I know you will at least enjoy these recipes as simple and creative ways to squeeze in some Holiday cheer. And because I love finding tasty ways to enhance the nutritional value of any dish (without, of course, compromising taste!), all of these recipes are those I’ve developed or modified from their original versions to not only provide positive Holiday vibes, but also powerful nutritional moxie.

With the dawn of the 11th month of the year comes Thanksgiving. (Really, one could argue that the feast-filled festivities kick off with the first bite of pumpkin spice whatever, which this year happened to be August 29th when Dunkin Donuts debuted its sweetly spicy treats.) If you listen closely, you might be able to hear American foodies across the country .

Thanksgiving in America has long been associated with a bountiful table of rich and delicious food, prepared with care and shared among close friends and family. As graduate students in Boston, often far from home, harnessing anything reminiscent of warm thanksgiving dinners of years past can bring some peace to the hectic pace of school and work life.

But of course, as students with limited budgets, thinly stretched time, and perhaps a particular dietary preference or two (I see AND appreciate you, vegans!), it can seem like preparing a traditional Thanksgiving feast often isn’t in the cards. Think again! Get inspired with the following recipes that require just a few seasonal and nutritious ingredients, everyday kitchen tools, and easy preparation methods and savor the season as a thrifty, well-nourished omnivore or herbivore. Rest assured that the seasonal ingredients in these recipes provide meaningful nutritional benefits and come together in balanced combinations of nutrient-dense carbohydrates, cardio-protective fats, and lean proteins. Most importantly, they are absolutely delicious and worthy of being shared with your favorite people.

Appetizers & Finger Foods

Lox and Cracker Bites

Makes about 24 “Bites”

 

 

 

 

 

 

 

 

 

 

 

 

 

A play on the classic cream cheese, capers, and lox combination, these savory snacks can be pulled together in no time. Compared to more traditional cheese and sausage on crackers, the smoked salmon here offers anti-inflammatory fats and is less of a saturated fat bomb for a similar amount of protein. Look for whole grain crackers to round out the dish with filling fiber.

Ingredients

  • One 4-oz package of smoked salmon, sliced into thin strips
  • Plain strained (think Greek or Icelandic) yogurt—I like the consistency of Siggi’s in this recipe
  • Capers
  • Whole grain crackers (I like Mary’s Gone Crackers Rye)
  • Fresh dill (optional)
  • Cracked black pepper (optional)

Instructions

  1. Lay out about 24 crackers (you may need less or more depending on the type of cracker you use).
  2. Spread about 1 tablespoon of yogurt on each cracker. Top the crackers with a few capers, one or two slices of smoked salmon, and a pinch of fresh dill (optional).

Sprinkle black pepper over the crackers and serve.

 

Tahini Stuffed Dates (vegan)

Makes 25 dates

Photo Sourced via Pinterest (baconveggie.blogspot.ca)

Photo Sourced via Pinterest (baconveggie.blogspot.ca)

 

 

 

 

 

 

 

 

 

 

 

A sweet-and-savory combination, stuffed dates are another great finger-food option to bring to whatever Thanksgiving celebration you find yourself attending this season. Super simple to prepare, the dates pack their sweetness into a portable, fiber-full package that is a perfect complement to the tangy tahini filling and crunchy pistachio topping. Made from sesame seeds, the tahini brings a satisfying dose of unsaturated fats and protein that helps to balance out the sugary dates.

Ingredients

  • 25 Medjool dates, pitted
  • ½ cup of tahini
  • 25 shelled pistachios for topping

Instructions

  1. If not already pitted, remove the pit from 25 dates and lay on flat surface.
  2. Peel open or slice dates down the middle, forming a “boat” for filling.
  3. Stuff each date with 1 teaspoon of tahini and top with one whole, shelled pistachio.
  4. Enjoy!

 

Side Dishes

Cauliflower and Celery Root Mash (vegan)

Inspired by Gourmande in the Kitchen

Makes 4-6 servings

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

There is nothing wrong with potatoes, but why not try bringing something unique to the table this year? Celery root, also known as celeriac and knob celery, is in peak season during October and November. Though it is not the most handsome of vegetables, it can be eaten raw and tastes like a refreshing cross between celery and fresh parsley. When cooked, its flavor mellows to an almost nutty flavor. The combination of cauliflower and celery root in this mash brings a creamy alternative to potatoes in a dish with far less concentrated starchy carbohydrates per serving.

Ingredients

  • 1 medium celery root, peeled and cut into ½ inch cubes
  • 1 small head (about 16 ounces) cauliflower, cut into small florets
  • ½ teaspoon salt
  • 3 tablespoons olive oil
  • Pepper to taste

Instructions

  1. Steam the celery root and cauliflower in a microwavable steamer or in a steamer basket over boiling water.
  2. Transfer the cooked celery root and cauliflower to a tall blender or food processor (you may need to work in batches). Add oil and salt and blend/process until smooth. Add 1-2 tablespoons of steaming liquid to loosen the puree if needed.
  3. Season with additional salt and pepper to taste.

 

Main Course

Roasted Turkey

Servings vary depending on size of bird

Adapted from Food Network Magazine

Photo Credit: http://www.bhg.com

Photo Credit: http://www.bhg.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Can you get more traditional than a roasted turkey at Thanksgiving? Probably not. Though most Thanksgiving feasts are not famous for their stellar health profile, placing oven-roasted turkey at the center of the dinner table is actually a nutritionally sound tradition. According to the USDA Nutrient Database, one 3 ounce serving of light meat turkey (without the skin) contains 125 calories, 2 grams of fat, and 26 grams of protein (plain meat of course does not provide any dietary carbohydrates but that’s before you smother it with cranberry sauce or gravy). Dark meat turkey gets a bad rap, but actually only contains 3 more grams of fat per serving with slightly less protein and about 25 more calories. Dark meat tends to contain a higher concentration of vitamins B-6, B-12, niacin, choline, selenium, and zinc, though the light meat is also a good source. Compared to other animal meats, roasted turkey is generally a lean choice that is low in saturated fat (animal-based saturated fats seem to consistently have the worst effect on cardiovascular disease markers) and a good source of easily digested protein. In order to get the most out of your turkey dish and avoid post-feast “meat sweats,” try to keep your portion to about a size of a deck of cards, especially if you’re filling your plate with other protein-rich dishes.

Ingredients

  • A 10- to 12-pound turkey
  • Salt and pepper (or salt-free seasoning such as Mrs. Dash)
  • Onions, carrots, and apples, all chopped into large bite-size pieces
  • Fresh herbs like sage, rosemary, and thyme (per personal preference)
  • Olive oil

Instructions

  1. Preheat oven to 325°F .
  2. If not already removed, pull neck, liver, and giblets out of cavity. Save giblets for gravy if desired.
  3. Dry turkey with paper towels, then season inside and out with salt and pepper. Try using salt-free seasoning like Mrs. Dash to reduce sodium content for sensitive individuals.
  4. Fill turkey with chopped vegetables and apples, as well as fresh herbs of choice.
  5. Place breast-side up (legs on the bottom) in a roasting pan and brush with olive oil. Tent with foil and roast for 2 hours (add an extra 15 minutes per pound for larger birds).
  6. Remove foil, baste with more oil and turn up oven to 425 degrees. Roast for another hour or so until the meat at the thigh registers 165 degrees Fahrenheit for at least 15 seconds.

 

Cranberry, Lentil and Wild Rice Stuffed Acorn Squash (vegan)

Makes 4 Stuffed Squash Halves

Photo Credit: http://www.lentils.ca

Photo Credit: http://www.lentils.ca

 

 

 

 

 

 

 

 

 

 

Stuffing acorn squashes is an easy way to make it look like you can get fancy in the kitchen (but look at you, you can!) This time of year, acorn squash is plentiful at the grocery store and market, and is often on sale. If you can’t find or don’t like acorn squash, you can use a kabocha or small butternut squash instead. Winter squash, with its deep orange and yellow color, is bursting with phytochemicals, and when roasted takes on a caramelized flavor that makes it easy to forget how richly fibrous the flesh is. Did you know you can eat the squash skin? Just be sure to wash it well before cooking!

Wild rice, actually a seed not a grain, joins forces with lentils to provide a complete amino acid profile and round out the entrée as one that is entirely satisfying. Dried cranberries balance out the texture of each bite and provide irresistible jewels of tart sweetness. Enjoy this plant-based acorn squash dish as a vegan entrée or on the side of any traditional Turkey Day feast.

Ingredients

  • ½ cup uncooked wild rice
  • ¼ cup dried green or brown lentils
  • 2 cups vegetable broth or water
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 garlic clove, minced
  • ½ cup dried cranberries (unsweetened, if you can find them)
  • Salt and pepper to taste

Spices (optional): ½ teaspoon rubbed sage and  ½ teaspoon dried thyme

  • 2 medium acorn squashes, cut in half and seeds removed.

Instructions

  1. In a medium saucepan, large skillet, or rice cooker, combine rice, lentils, and vegetable broth or water. If cooking in skillet or saucepan, bring liquid to a boil. Cover and reduce heat to low and simmer until rice and lentils are cooked, about 50 minutes. If cooking in rice cooker, use brown rice setting and let it do its thing.
  2. While the rice and lentils cook, preheat the oven to 400°F. Cover baking sheet with aluminum foil, lightly coat foil with oil or non-stick spray, and place squash halves cut side down. Bake until tender, about 30-35 minutes.
  3. Coat the bottom of a large skillet with olive oil and cook onion over medium-low heat. Add sage and thyme if using and cook, stirring occasionally, until onion softens and just begins to caramelize, about 15 minutes. Add garlic and cook one minute more.
  4. Add wild rice and lentil mixture to skillet. Add cranberries, and raise heat to medium-high. Cook 1-2 minutes, until mixture is heated through. Remove from heat and season with salt and pepper.
  5. To serve, scoop wild rice, lentil, and cranberry mixture into each squash half and enjoy!

Hannah Meier is a second-semester Nutrition Interventions, Communications and Behavior Change student and not-so-closet foodie. She loves to come up with better-for-your-body substitutions to traditional recipes that don’t sacrifice flavor or appeal. This year, she is thankful for a supportive and trusting family, and beautiful fall weather in New England.

 

Five Veggies to Try This Fall

by Katelyn Castro

With the days getting shorter and the weather getting colder, you may be missing the summer barbeques with crisp corn on the cob, grilled zucchini, and fresh tomato-mozzarella-basil salads. But, don’t fill your grocery cart with canned or frozen veggies just yet! Fall vegetables can be just as satisfying, especially when you have some delicious recipes to try.

“Eat your veggies!” We’ve probably all been told this before, whether it was from our doctor, our parents, or some health nut on a juice cleanse. Despite the known health benefits of vegetables, 87% of Americans do not meet the recommended daily serving of vegetables (2 ½ cups), according to a national report published by the Center for Disease Control and Prevention.

Vegetables are expensive. They don’t taste good. I don’t know how to prepare them… As a nutrition student, these are the most common answers I hear when asking patients, friends, and family their reason for not eating vegetables. As a hummus-and-veggie lover, I am determined to change vegetables’ bad reputation! Believe it or not, vegetables can be affordable and they can taste pretty darn delicious if you know when to buy them and how to prepare them.

With a variety of fresh and local produce available at farmers’ markets and grocery stores during the fall season, now is the perfect time to start eating more veggies. Seasonal vegetables are not only more tasty and nutrient-rich since they are picked at peak harvest time, but they are also usually less expensive than out-of-season produce.

Here are five seasonal vegetables to try this fall, along with some cooking preparation tips. Whether you like your veggies soft or crunchy, savory or sweet, the following recipes offer something for everyone’s palate.

1- Cauliflower

Due to its mild taste, cauliflower is extremely versatile, making it an easy vegetable to incorporate into almost any dish ranging from pizza and casseroles to rice and pasta dishes. As a cruciferous vegetable, cauliflower adds bulk and fiber to meals without significantly altering flavor. Try steaming cauliflower, then mash it with potatoes, use it to make a pizza crust, or bake it with macaroni and cheese. One cup of steamed cauliflower provides three grams of fiber and 92% of the daily value of Vitamin C in only 29 calories!

Recipes to try:

Photos from recipes above

Photos from recipes above

2- Winter Squash

Although named for its ability to stay hardy throughout the winter months, winter squash is actually harvested during the fall. Pumpkin may be the most popular type of winter squash, but acorn, butternut, and spaghetti squash are other fall varieties that can be just as flavorful. The sweet flavor and dense texture make winter squash a great addition to soups, salads, lasagnas, and even desserts. Don’t let the tough exterior or hefty size of winter squash intimidate you! Most varieties can be easily sliced and baked, requiring little effort to prepare. One cup of cooked and cubed winter squash is a great source of Vitamin A and Vitamin C. However, to really reap the benefits of winter squash, don’t forget to eat the seeds! Winter squash seeds are one of the top sources of magnesium and zinc, which are both important nutrients for metabolism and immunity. One ounce of roasted seeds provides 35% of the daily value of magnesium and 20% of the daily value of zinc.

Recipes to try:

Photos from recipes above

Photos from recipes above

3- Carrots

Yes, they may be available all year round, but carrots are at their best in the fall. As a hardy vegetable, carrots are a convenient snack to pack and eat on-the-go with hummus or a yogurt-ranch dip. Adding sliced or shredded carrots into a salad or wrap are other easy ways to add more veggies to your diet. If cooking carrots, try roasting them with some healthy oil, like olive oil, or steaming them with a few drops of water. By steaming or roasting, you’ll preserve the water-soluble vitamins and minerals in carrots, which can be lost if cooked in a lot of water. One cup of raw carrots (or ½ cup steamed or roasted) has more than 100% of the daily value for Vitamin A, an important nutrient for eye and skin health.

Recipes to try:

Photos from recipes above

Photos from recipes above

4- Cabbage

Cabbage is another vegetable that seems to be in grocery stores all year round. However, cabbage is truly at its peak in the fall, with red cabbage, green cabbage, and bok choy most commonly available. In addition to being a staple in coleslaw, cabbage is also a great veggie to add to green salads, sandwiches, and wraps for a light and crunchy flavor. For a softer texture, try roasting or sautéing cabbage as part of a savory or sweet side dish. Although the nutritional value varies depending on the type of cabbage, all varieties are a great source of fiber and many vitamins and minerals. One cup of chopped green cabbage has 85% of the daily value of Vitamin K, an important nutrient for blood clotting and bone health. In contrast, one cup of chopped red cabbage provides a great source of Vitamin A and Vitamin C. Red cabbage is also rich in antioxidants called anthocyanins, which give cabbage its deep purple color.

Recipes to try:

Photos from recipes above

Photos from recipes above

5- Rutabaga

This list would not be complete without one oddball! Rutabaga may not be the prettiest of vegetables with its bulbous shape and hairy roots, but this root vegetable deserves a chance. Rutabaga’s mild flavor, slightly sweeter than turnip, makes it a great substitution or addition to potato dishes. As a versatile vegetable, rutabaga can be mashed like potatoes, puréed into soups, or roasted with herbs alongside other root vegetables. One cup of cooked rutabaga provides three grams of fiber, 16% of the daily value of potassium, and 53% of the daily value of Vitamin C.

Recipes to try:

Photos from recipes above

Photos from recipes above

 

Looking for other veggies to try during this fall season? Check out this chart for a list of produce with their typical harvest months in specific towns and cities within Massachusetts. To find a farmers’ market near you, use this map to search for open markets based on location and preferred type of produce.

Katelyn Castro is a second-year student in the DI/MS Nutrition Program at the Friedman School. She is a food science geek who loves experimenting with different seasonal veggies in the kitchen and forcing her friends and family to try her healthy concoctions.