Food & Recipes

  • Pumpkin Powerhouse

    When you’re carving that jack-o’-lantern, don’t toss the seeds—they’re chock-full of protein, zinc, and magnesium. Roasted pumpkinseeds add flavor to salads and pastas, and they’re also delicious on their own. Chef Julian Medina, of the New York City Mexican bistro Toloache, shares his favorite recipe for roasting pumpkinseeds: Preheat oven to 300 degrees.

    By Celia Shatzman
  • Black Bean Salad

    1 15-ounce can black beans, drained, rinsed, and chilled
    1 mango, diced
    1/2 red bell pepper, diced
    1 scallion, sliced thinly
    2 tablespoons extra-virgin olive oil
    2 teaspoons red-wine vinegar
    1 to 2 teaspoons minced jalapeno
    1/4 teaspoon dried cilantro
    Salt to taste
    2 tablespoons crumbled goat cheese

    Mix everything but the cheese in a bowl. Allow to marinate in the refrigerator for an hour before serving for best flavor. Add cheese just before serving.

    nutrition info per serving (4): 271 calories, 10 g fat, 3 g saturated fat, 7 mg cholesterol, 12 g protein, 35 g carbohydrates, 11 g fiber, 28 mg sodium

  • Asian-Inspired Fish Cakes With Chives

    1 pound form haddock or cod fillets
    2 eggs
    1/4 fresh chives, chopped
    1/3 whole grain bread crumbs
    2 tablespoons green onions, chopped
    2 tablespoons low-sodium soy sauce
    1 tablespoon fish sauce
    2 tablespoons fresh lime juice

     

    1. In a food processor, combine haddock or cod fillets, coarsely chopped; eggs; chives; bread crumbs; green onions; soy sauce; fish sauce; and fresh lime juice. Pulse well, and shape mixture into patties.

    2. Sauté gently in a skillet over medium-high heat, 2 minutes each side or until done. Serve over sautéed spinach or with stir-fried vegetables.

  • Baked Ricotta With Chives

    15 ounces ricotta
    1/2 cup cottage cheese
    1 egg white
    1/2 cup fresh chives, chopped
    2 teaspoons chili powder
    Black pepper to taste
    Olive OIl

    1. Mix 15 ricotta with cottage cheese, whites, chives, chili powder, and black pepper.

    2. Divide into ramekins (those small dipping dishes used to serve salad dressing) coated with olive oil, and bake about 30 minutes at 350 degrees.

    3. Cool slightly, and serve as an appetizer, or top with roasted tomatoes to serve as a side dish.

  • Tofu and Chive Dumplings

    8 ounces firm tofu
    2 tablespoons chives, chopped
    1/4 cup low-sodium soy sauce
    1/2 cup water chestnuts, chopped
    2 cups spinach, chopped and packed
    1 teaspoon ginger, minced
    2 teaspoons dark sesame oil
    Gyoza or wanton wrappers
    Cornstarch
    Water

    1. In a bowl, combine tofu, chives, soy sauce, water chestnuts, spinach, minced ginger, and dark sesame oil.

    2. Seal mixture in gyoza or wonton wrappers, pinching edges shut with a cornstarch-water blend.

    3. Steam or pan-fry in a wok or skillet. Serve with soy sauce for dipping.

  • Lava Flow Hand Rolls With Onion-Soy Sauce

    1/4 onion, diced
    1/4 teaspoon rice wine vinegar
    1/4 teaspoon lemon juice
    4 tablespoons soy sauce
    4 large leaves of red chard
    3/4 cup cooked brown sushi rice
    8 1-ounce slices of sushi-grade, raw ahi tuna
    8 slices of ripe papaya, about the same size as the ahi slices
    1 avocado, sliced into eighths
    1 ounce of microgreens or sprouts, evenly divided for four rolls
    4 roughly chopped macadamia nuts

    1. Place onion, vinegar, lemon juice, and soy sauce in a small bowl, and set aside.
    2. Lightly steam the chard leaves for 2 minutes. Run under cool water, and pat dry. Stack 2 leaves on top of each other with the underside up and the thick side of the stems closest to you. Fill the center with 2 to 3 tablespoons of rice, flush with the thick edge of the stem, leaving the upper half of the leaf empty.
    3. Add 2 slices each of ahi, papaya, and avocado. Top with microgreens and one chopped macadamia, and fold the sides together and the bottom of the leaf up over them. Repeat with remaining chard leaves.
    4. Spoon onion-soy mixture inside and serve.

    nutrition info per serving (4): 220.3 calories, 10.8 g fat, 1.5 g saturated fat, 30 mg cholesterol, 15.3 g protein, 18.4 g carbohydrates, 4.4 g fiber, 720 mg sodium

  • Carob and Psyllium Shake

    1 cup unsweetened vanilla soymilk
    1 scoop (24.3 grams) vanilla whey protein powder
    1 tablespoon unsweetened carob powder
    1 tablespoon psyllium seed husks
    2 teaspoons flaxseed oil
    1/2 teaspoon probiotic powder
    3 ice cubes

    Place everything in a blender, and blend until smooth.

    nutrition info per serving (1): 289 calories, 12 g fat, 2 g saturated fat, 15 mg cholesterol, 24 g protein, 25 g carbohydrates, 6 g fiber, 123 mg sodium

  • Carob and Psyllium Shake

    1 cup unsweetened vanilla soymilk
    1 scoop (24.3 grams) vanilla whey protein powder
    1 tablespoon unsweetened carob powder
    1 tablespoon psyllium seed husks
    2 teaspoons flaxseed oil
    1/2 teaspoon probiotic powder
    3 ice cubes

    Place everything in a blender, and blend until smooth.

    nutrition info per serving (1): 289 calories, 12 g fat, 2 g saturated fat, 15 mg cholesterol, 24 g protein, 25 g carbohydrates, 6 g fiber, 123 mg sodium

  • Roasted Butternut Squash Salad With Warm Cider Vinaigrette

    1 squash
    2 tablespoons olive oil
    1 tablespoon maple syrup
    1 teaspon salt
    1/2 teaspoon pepper
    3/4 cup apple cider
    2 tablespoons apple cider vinegar
    2 tablespoons shallots, minced
    2 teaspoons Dijon mustard
    1/2 cup olive oil
    Salt and pepper to taste
    4 ounces arugula (optional)

    1. Season squash with olive oil, maple syrup, salt, and pepper. Roast 15 to 20 minutes at 400 degrees.

    2. In a small saucepan, combine apple cider, apple cider vinegar, and minced shallots; cook 6 to 8 minutes.

    3. Add Dijon mustard, olive oil, and salt and pepper to taste. Mix 4 ounces baby arugula with squash; top with vinaigrette.

  • Roasted Butternut Squash, Rosemary, and Garlic Lasagna

    3 pounds squash, diced
    1/4 cup butter
    4 tablespoons flour
    4 cups milk
    2 tablespoons rosemary
    1 head raosted garlic
    Lasagna noodles
     

    1. Layer diced squash in a shallow baking pan, roast for 10 minutes at 450 degrees; then mash roasted squash.

    2. In a heavy saucepan, combine butter, flour, milk, and rosemary. Stir in roasted garlic, simmer for another 10 minutes; then add mashed squash.

    3. Pour sauce into baking dish, and cover with 3 lasagna noodles. Spread remaining sauce over pasta, and assemble another layer. Cover with foil, and bake for 30 minutes at 375 degrees.