A Few Simple Tweaks

Vegetables are good . They are  chock full of nutrition and low in calories, yet many people avoid them. They complain that the flavor is too bland or they're not prepared in an appetizing way. The solution? Add a few tweaks here and there.

That's basically what Dave Tanis did and wrote about in today's New York Times Food section. His A City Kitchen Column is devoted to making those tough to swallow veggies zesty and fun.Think dirt candy. He targets cauliflower and broccoli, Cauliflower is a versatile veggie. The hot trend right now is ricing it, which makes it exciting to eat.It's also delicious as a soup and heavenly  breaded and fried. Mr. Tanis has many suggestions,  a few of the celebrating Sicily' love of it. The Sicilians bake it  under a topping of soft sheep's milk cheese and olives.Mr. Tanis perks it up with a dash of anchovy, garlic and hot pepper. Mozzarella and pecorino cheese  stands in for the original choice. He also subs in romanesco broccoli, a bright chartreuse spiky kind of cauliflower, but the recipe can be used for any kind of cauliflower. He also gives a pan roasted recipe that has the florets roasted with such herbs as parsley and rosemary, zested up with garlic and red pepper flakes. It's easy to create and would be great accompanying any roast. Mr. Tanis suggest serving it  with a lemon wedge.

Broccoli also gets some spiking up too.It is good on it's own or with a squirt of lemon or melted butter or margarine.As he states, the fresher it is, the better the taste.He also recommends getting the organic kind, right now coming in from California.Look for the smaller and multi-stemmed ones. The
way the stalks are cut can also influence the taste. Don't chop large,puffy florets. These will end up overcooked. Aim for longer, thinner spears. Mr. Tanis usually butter steams  which is essentially simmering them in a butter water bath. This will yield firm but tender stalks. .It is a great way to cook them because the broccoli soaks up all that savory cooking liquid in just five minutes.It can be jazzed up even more with a hearty sprinkling of toasted bread crumbs that have been spiked with red pepper
flakes. . It's topped off with shaved Parmesan cheese. Mr Tanis suggests interchanging these recipes between the broccoli, cauliflower and its' fancier cousin the romanesco broccoli.

Cauliflower and broccoli are good on their own but sometimes need some spiking up. Try them these ways, jazzed up with bread crumbs or oven roasted for a new spin. This will liven up the ordinary, turning them into something extraordinary.

All The Fixings

One of the easiest and fun dishes to make is a salad. Make it as healthy or as decadent as you want - although the main motive is healthy. It's a great way of adding fresh veggies to the diet and can compliment any dish from  a simple pizza to an elaborate roast. Another plus is that it can stand alone as a main meal too.

A salad is composed of basically three parts. The greens , the dressing and the embellishments. The greens don't even have to be - well - green. Tomatoes can also be used as a base along with broccoli, string beans or beets. Luckily supermarkets such as Stop & Shop and Acme have bags of all sorts of blends. One of my new favorites is Stop & Shop' spring greens and baby kale. This is a flavorful, mix without ay bitter aftertaste - which makes it a great base, It's also a nice departure from the usual Romaine and arugula blend, although these are versatile too. They also hold up nicely to some of the heavier dressings . Other veggies play an important part too. Carrots and broccoli add a nice crunch and flavor as do peppers. Of course the old standard tomatoes give any salad a certain unami and sweetness. Grape tomatoes are my go to. They don't have to be cut and they have a lovely almost sugary flavor.Tomato salads, however, demand a heartier kind. Vine ripes, that are sold with the vines still attached to them are the best. They have to hold up to olive oil, and garlic along with mozzarella at times.

Dressing is the much needed oomph that makes a salad special. A simple vinaigrette always suffices, especially if it's a dinner co-star The perfect one has three tablespoons of oil to a tablespoon of vinegar. What oil works? Olive oil is the most preferred however vegetable oil is just as good, with its' clean light taste.As for vinegars, red  wine is good. Some have garlic added for extra flavor. I'm partial to apple cider vinegar which has a sweet, fruity taste that takes away from any of the green's bitterness. Now that I 've rediscovered my cruet ,I've been creating my own yummy homemade ones. I've made a honey tarragon using the Carmel Honey Company's orange blossom honey.There's a citrusy tang to it that works well with the tarragon. Another tasty one to make is an oregano garlic one, with a vinaigrette base. I added crushed garlic to it and it was one of the most delicious ones. I have also discovered Fresh Gourmet's Sea Salt and Cracked Pepper sliced almonds. This is a wonderful, crunchy add-in with a peppery bite. It works well with the kale, greens and tomatoes. Think about other add ins such as sesame  seeds, walnuts and pecans. There are also cheese wafers that give salads a chewy , fun boost. Also think of sweet addins such as dried cranberries or Mandarin orange slices.

Salads are what you make them to be. Create lush or spartan ones, depending on your appetite. They tasty and delicious, along with being nutritious and good for you.

Basic Vinaigrette, Three parts any kind of oil to any kind of vinegar. Add sea salt and fresh ground  pepper to these in a cruet . Shake to mix.

Honey tarragon. Add one teaspoon any kind of honey and a tablespoon of dried tarragon to the vinaigrette .

Garlic Oregano. Add freshly pressed garlic and a heaping tablespoon of oregano to the vinaigrette. 

A Day Of Service

Martin Luther King wanted everyone in this country to be treated equally. Sadly there is still a divide with many , including children going hungry or not getting the proper nutrition. What needs to be done is more volunteering and giving , and not just time but knowledge.

Food pantries are a great way of showing your care. If you're a retailer, grower or manufacturer then donate healthy foods such as fruits and veggies along with whole wheat breads and rolls. Many families tend to go  after what's known as "convenient foods", quick and tasty frozen food or snack foods, especially if they're on a budget. Instead, have recipes printed up with homemade recipes for everything from turkey burgers to salsa. Kids will certainly love making healthier versions of their favorite foods and snacks.Another idea is having your food pantry give out samples of  all-natural dishes and treats such as vegan chili or mango chutney. If you can get a nutritionist or nutrition professor to speak about food choices and the consequences of eating poorly. There could even be samples and fun games to emphasize the point. There could even be a kid's day, with different "lectures' aimed at various age groups , from kindergartners to high schoolers.

All of this can also be applied to senior groups and veteran's organizations.. The elderly have special nutritional needs and that needs to be reinforced. Again, any nutritionist or nutrition professor can give up a Saturday or Sunday. There could even be informative trips to the supermarket or even local farm if the audience is up to it.Even church groups can definitely benefit by this knowledge too.The last can also benefit with parishioners and volunteers chipping in to create gardens and mini orchards so fresh veggies, fruit and even herbs can be grown. Manufacturers such as Whole Foods can also be contacted  to donate organic meats and poultry, along with veggies and fruits. Use their products too, for making dinners and parties for meals and celebrations with less salt, sugar and fat. Instead of cookouts with burgers and franks, think turkey burgers on whole grain buns with fresh roasted corn and salads bathed in  vinaigrette instead of heavy mayo. Birthdays and holidays can  be celebrated with angel food cake and berries instead of an icing  drenched confection.


This is a day of service. Donate your time and knowledge in making people's lives and diets better. You 'll feel better and so will they,

A Taste Of The Tropics

One of the best parts of January is all that tropical fruit that 's in our groceries right now. They are not only good for you but versatile.Any of the fruits from grapefruit to mangoes can go into a breakfast, lunch,  dinner. and snacking.

As we all know from the television ads, Haloes are hot right now. These seedless beauties are being marketed to kids because they're seedless. Yet adults can enjoy them too. They have a lovely sweetness that's more intense than the average Mandarins are usually used in salads, adding both color and flavor to bland ones.Try them in a grilled chicken salad along with a liberal sprinkling of almonds. They are also good with sliced tomatoes and onions for a nice side. They can also be used as a glaze for chicken , pork and even salmon. Of course, the best use for them is dessert. Try them in a cake or trifle.They make a tasty sorbet, perfect after a fiery chili or Sunday roast. Their larger cousins, the orange are also versatile.Of course, there is orange chicken but there are also several pork recipes that call for the fruit as well. Try a braised pork ribs with a soy  sauce  - orange juice marinade. Garlic and ginger spice it up.Spare ribs get zinged up too with a dash of juice. Make a tangy orange-butter sauce to spoon over peas or broccoli.Again, oranges are great ingredients in any baked good,from muffins to cake. Orange juice is also a nice addition to buttercream icing, cutting  the overt sweetness.

Lemons and limes are other tropical beauties that liven up any winter diet. Besides adding a much and well-needed dose of Vitamin C, they add spark, flavor, and color. We all know that lemon is great with salads, subbing in for any kind of vinegar but did any know it's also great with pasta? Lemon linguine is a refreshing break away from traditional sauces. It's made with lemon juice, whole cream and egg yolks,  along with butter. The sauce is poured over the pasta and it cooks from its heat.Grilled chicken can also be added too. Lime is usually associated with Mexican recipes but it is also good as a marinade for salmon and swordfish. Try it in a salad dressing instead of lemon, or even better as a main ingredient in a lime buttercream frosting.Mango is another tropic wonder and again versatile. There are a million recipes for mango salsa and chutney along with for smoothies.Think beyond the mango tree and pair it with shrimp and lime in a tasty pita.Toss in some mango slices along with onion slices and fresh orange juice for a tasty and exotic dish, perfect with white rice.Pineapple , which makes us think of blissful pina coladas, can also be used in a variety of different recipes. too, from it traditionally gracing ham to  healthy kabobs.

It's easy to have a taste of the tropics. Bring home any of these exotic fruits such as lemons and limes, mangos and Mandarins. They'll add juice and fun to a blah winter diet.

Another Round Of The Gallbladder Diet

The last few days have not been the best. Thanks to stress and a rich holiday diet, the old gb kicked ad created problems from intense pain  to sorry - vomiting. If you're new to gallbladder problems, don't despair - and don't be pushed into THE operation. A good diet will save you -literally,

One of the foodstuffs that did me in was butter, namely my favorite the Irish Kerrygold. A few days ago, on Tuesday, I wrote all about icings and cakes. Not anymore. Butter is off the table as is any product made with it, including homemade frosting. I have to return to I Can't Believe It's Not Butter which can be used a great butter substitute. Yet this I will use sparingly, namely on baked potatoes.Luckily I was not one for milk or cheese but I do have to cut out those subs such as soy milk and tofu.Almond milk is fine.Baked goods, whether home baked or store bought are on the taboo list.The good part of this is I will be eating more fruit such as tangerines and oranges along with strawberries and apples.These are not only better for me but they're also much more refreshing than a snack of cookies or cupcakes.Fresh fruits work for drinking too. Colas and any carbonated drinks are definitely off the table as is any alcoholic beverages.  Bottled juices are very good too but choose ones that are lower in sugar. Coffee and hot cocoa are not to be consumed either. Herbal teas are your best bet.

The gallbladder diet allows me and anyone the chance to eat leaner meats. We can eat red meat such as flank steaks that don't have fat. Those lush marbled cuts are no more,but it's better for us. Another plus is that we can have turkey and chicken breasts minus the skins. There are some great recipes out there that accentuate the fowl's flavors.Try grilled turkey with herbs such as parsley and tarragon or grilled chicken with lemon, sea salt and pepper. If you want a sandwich then have it on any toasted whole wheat or dark bread such as pumpernickel. Nix the mayo, but try bruschetta on top of it or sliced tomatoes. Salmon is a must. It's not only perfect for soothing an irritated gallbladder it's full  of Omega 3.s It's also easy to cook and grill. Think of one grilled with herbs, lemon and garlic for a satisfying and healthy dinner. Sides are always important and a gallbladder diet demands them. Think fresh salads with simple vinaigrette of just olive oil and apple cider vinegar. Add some raw cherry tomatoes, along with broccoli  and cauliflowers florets. Walnuts are the only nut we can eat so think about adding a few freshly shelled ones to your salad. Steamed broccoli and baked potatoes also make good sides. Just keep embellishment simple,Just toss on some margarine and chives for both .


Going back on a gallbladder diet is always annoying at first. Yet a simple, paleo diet will be worth it,It means a healthy gallbladder and no surgery. There's nothing better than that.

The Rising Of Rye

Rye bread has been around for millennia, providing sustenance to all of Northern Europeans.It is popular here in the States,however a paler version of it. That's all changing, thanks to a new movement

Julia Moskin wrote about it in yesterday's New York Times' Food section. American's are about to get their tastes bud blown away with a return to traditional ryes.These are more like pumpernickel, the color of a chocolate cake with the spiciness of gingerbread.It is a dense, chewy crumb that requires a slow rise in a hot steamy oven to rise. Icelandic bakers put the rye dough underground to be baked in geothermal springs.Norwegians repurposes it, frying it into crisp crackers. American bakers have made rye pound cakes such as the baker at San Francisco's Bar Tartine. Concord Massachusetts Bondir serves rye in stews, with the chef , Jason Bond, gets the rye in bales.Most Americans are used to the Jewish sissal - or caraway rye, a pale yellow..Massachusetts Brown Bread was the colonists attempts at rye , using it after their wheat crop failed.


Rye bread is not for beginner bakers. The Times recipe calls for two to three days of prep along with getting a buttermilk  or  yogurt starter.There's also getting the rye berries or meal which some groceries have and can also be bought at Amazon.com. The dough is not the usual sticky kind but more like a runny batter.It's an eggless recipe that requires malt syrup or molasses.The loaf pans do have to be very thickly buttered too. An easier version is the recipe for the Jewish one.It's a mix of bread and rye flour,Honey and oil are also added and the whole dough is kneaded with a bread hook.The only labor intensive part is oiling a bowl. The dough is baked in a 450 oven on the lower most rack.  Three knife slashes from a paring knife. have to be made across the top. and then a cornstarch glaze is brushed across it to give that nice glaze .

Rye bread is a delicious chew.They may be a bit labor intensive to bake but worth it. Try this ancient grain and it's dark richness.

A Day Off

Sorry readers. I have a really bad case of gall and have to take the day off