Category Archives: healthy cooking

Non-Dairy Salmon & Corn Chowder

I hadn’t really planned to make this for supper the other night; I actually had something more along the lines of a grilled salmon with a side of veg on my mind but as the day wore on it just didn’t appeal to me. I knew I had the frozen salmon thawing in the fridge, plus a drawer full of veggies that I’d bought at the Larchmont Farmer’s Market, but I felt…….uninspired.

Once I started to take a mental inventory of what vegetables I had, however, I started to put it all together and came up with this chowder. I’d purchased three ears of sweet corn, a bag of white onions, some really nice asparagus and had leftover basil, thyme and chives. The idea of a salmon and corn chowder hit me, and after a pit stop for two yukon gold potatoes and a pint of Silk soy milk, I was off to the races.

Basically I started this soup as I do with most others I make- sauteeing a mirepoix in a bit of olive oil before adding the corn which I cut off the cob. After the corn cooked a bit, I took about 1 1/2 cups of the vegetables and blitzed it in a blender along with about a cup of soy milk. After adding low sodium chicken broth to the remaining veg in my pot, I swirled in the corn/soy milk mixture- this thickens the soup and adds a creamy consistency without dairy. Not that i have anything against good, fresh cream, but shoveling large spoonfuls into my mouth is not something I should do too often. Sound fun though, doesn’t it? After bringing the soup to a simmer I added the potatoes and let them cook, then added the herbs, asparagus, chives and green onion at the end. Right before serving, I folded in the salmon which I’d seasoned with salt and pepper, roasted for 10 minutes and flaked with a fork. Dinnah is served!

A sourdough baguette and chopped salad was all we needed to make a meal out of this….oh, and a bottle of rosé, of course! Wine always makes the meal………or sometimes, IS the meal….but that’s a whole other blog post……..

TGIF, and have a great weekend!

Marinated flank steak with herb pesto and balsamic caramelized onions

Happy New Year! The holidays are now behind me and I’m back at work, feeling the post-vacation blues. Sorry I haven’t blogged in awhile but the past two weeks were a whirlwind of family, friends, many glasses of champagne (I’m actually taking a break from the bubbly as I think I may have just consumed too much of it!) and quite a few too many dinners out. As with 95% of the population, I feel the need to renew, refresh and eat most of my meals at home for the next few weeks. Also, apologies as always for the dark, blurry photos. I think “take better photos” is on my list of resolutions for ’09. Let’s just hope it’s possible.

Speaking of meals at home…..here’s one I made a little while back. It’s kind of a compilation of “greatest hits” and I just happened to have everything on hand to make all of the dishes. I think it was one of those nights where we contemplated going out…….wanting to eat restaurant-style food, but wanting to stay in our flannel PJ pants and soft hoodies while watching television. So I put two and two together and made a restaurant-style meal that could be eaten on the sofa, flannels and all!

First up, a hunk of our beloved Humboldt Fog goat cheese, served with some amazing Croatian fig jam I found at Whole Foods. Spread both on a slice of baguette, open mouth, eat, smile!

Tomato salad, the result of having more tomatoes than salad greens, ha. Tossed with a little homemade balsamic dressing and topped with lots of black pepper, which I love on tomatoes.

Cilantro-garlic shrimp: my sister made something like this awhile back and I’ve been copying it ever since. There’s no real recipe, and I use any combination of basil, mint and cilantro depending on what I have, then buzz it in a food processor with lots of fresh garlic, a touch of red wine vinegar, olive oil and salt/pepper to make a pesto. Put the pesto in a plastic bag with the shrimp, let it marinate and then bake it in a 400 degree oven for about 10 minutes.

Here’s what may possibly be my favorite way to eat steak- a skirt or flank steak, marinated in above mentioned cilantro/mint/basil pesto then grilled or seared in a pan, topped with loads of caramelized onions and served with extra pesto and cubes of either sweet potatoes of butternut squash. You get the beefy flavor from the steak, garlicy freshness from the pesto and the sweetness from the onions and butternut squash. The combination of flavors and textures is just absolute perfection and goes quite well with a nice, dry red.

Marinated flank steak with herb pesto and balsamic caramelized onions

Onions:
2 TBS olive oil
2 large sweet onions, sliced into ¼ inch thick half rounds (if you can’t find sweet specifically, use yellow onions)
1 TBS brown sugar, packed
2 TBS balsamic vinegar

Steak:
1.5- 2 pound flank steak (or skirt steak)
1 cup tightly packed cilantro
½ cup tightly packed basil (you can substitute mint if you like)
2 cloves garlic
3 TBS red wine vinegar
Olive oil
Salt & pepper

Put flank steak in a large Ziploc bag or non-reactive (glass) pie plate. Combine cilantro through red wine vinegar in a food processor; pulse to combine. Keeping the food processor on, slowly pour in the olive oil until the mixture is very well combined- you should be able to drizzle it onto something with a spoon. Add salt and pepper to taste. Save ¼ cup and set aside; pour the rest into the Ziploc bag with the steak and make sure the meat is well coated. Seal and put in the refrigerator for at least 1 hour but as long as overnight.

Before preparing the onions, take the steak out of the refrigerator so it can come to room temperature.

Heat the olive oil on medium-low heat in a large sauté pan and add onions. After a minute or so, add the brown sugar. Slowly sauté the onions until they are brown and caramelized, about 20-25 minutes, keeping the heat relatively low as to not burn them. Add the balsamic vinegar, stir to combine and take off the heat. Set aside.

Take the steak out of the Ziploc bag, brushing off excess marinade. Season both sides of the meat with salt and pepper. Heat 2 tsp of olive oil in a grill or large sauté pan until almost smoking and add the steak, letting one side sear about 5 minutes, then flip and let the other side sear for about 3 ½ for medium rare. Put the meat on a cutting board, tent with foil and let it rest for five minutes.

Cut the steak against the grain into ½ inch thick slices, drizzle pesto over it and top with the caramelized onions.

Serve with cubed, roasted butternut squash or sliced, baked sweet potatoes. Enjoy!

PS- the leftovers make a KILLER sandwich the next day……slightly toasted bread, slathered with Dijon mustard, some pesto, sliced steak, a mound of the caramelized onions, arugula…..oh yeah baby! You could even add a slice of swiss……..ok, now getting too hungry…………..!

Teishoku

Comfort food. Those two words put together usually conjures up images of gooey macaroni and cheese, a slab of homemade meatloaf with piles of fluffy mashed potatoes or a big bowl of boeuf bourguignon. Being half-Japanese, however, means sometimes a comforting meal is found in some katsu-curry, a big bowl of ramen, or a nice teishoku, or “set meal.” Teishoku usually consists of some sort of meat or fish, rice, miso soup or a salad, and some pickles on the side. I always eat my teishoku in a circular order- take a bite of fish or meat with the pickes, then rice, sip some miso soup, eat some salad and then start over. It’s always a perfect combination of flavors and textures and tastes best when you eat it that way.

The other night, my teishoku was comprised of:

Hiyayakko- or cold tofu. This time I topped it with a mixture of kuro goma (black sesame seeds), grated shoga (ginger), shoyu (soy sauce), a little sugar, goma abura (sesame oil) and su (rice wine vinegar) all topped with some chopped green onions:

Grilled saba (mackeral) seasoned with sweet miso, served with a side of celery pickels made with rice wine vinegar, garlic, ginger and jalapenos. Those are definitely not your traditional Japanese pickles but boy, they were good.

Daikon salad with wafu (Japanese style) salad dressing and cilantro. My sushi chef, Toshi (as in the sushi chef at my local sushi joint, not my personal sushi chef!), often uses cilantro in Japanese dishes and it seriously works, so I’ve started adding it to my dishes as well!

Put them all together with a bowl of nutty brown rice and you have a teishoku supper! Next time I’ll make some miso soup but it was too hot that evening for soup so I left it out.

Most of these things can be purchased at your local Japanese supermarket (depending on whether or not you have such a thing in your city!). Why not try to make your own teishoku supper? It’s healthy, hearty Japanese comfort food.

A CLASSIC

Some recipes you try once. Maybe it’s the sexiness of the accompanying photo in the cookbook or magazine you first see it in, or fantasies of pulling together an elaborate dish for your friends that draws you to the recipe in the first place. Although it’s good to go through the process of executing a complicated recipe, those are not the ones you go back to or dream about when you’re really craving something GOOD….at least, not me.

The recipes I go back to time and time again are ones that produce rustic comfort food. Ones where I’ve toyed with certain ingredients or techniques to make an already fantastic recipe more my own. Ones I don’t even have to look at since they’ve simply become a part of my cooking repertoire.

One recipe that is the king of this category is the Zuni Roast Chicken, and I have no doubt that it has secured it’s place in the hearts of cooks the world over. Why? First of all, what could be more comforting than a roast chicken, the smells permeating your house while it cooks in the oven? Second- there is nothing better than a favorite comfort food perfected, and the Zuni Roast Chicken is the most perfect roast chicken you’ll ever eat. I know that’s quite a grand statement, but I tell you- it’s true.

Now I do tweak the recipe a bit, depending on my mood or herbs that I need to use up in my fridge. However, I always make sure to follow a couple of key steps that make this recipe so perfect. Make sure you wash the chicken and dry it with paper towels thoroughly. Season the bird a day or even two days in advance, cover it and let it sit in your refrigerator. When you season make sure you massage the salt and pepper into both the skin and underneath the skin without breaking the skin. Preheat a cast iron pan (what I use) or roasting pan until it’s raging hot, then put the bird breast-side down and put the whole thing into the (very hot- 475 degree) oven. Roasting time depends on the size of your bird but a smaller bird works best.

These techniques create the crispiest, tastiest skin and moistest, most savory meat on a roast chicken you’ll ever have. The addition of some finely chopped thyme, rosemary and parsley rubbed under the skin (like I did last night) only adds to the flavor but it’s perfectly fine without. Served with another old standby (and Tuna Toast original) of Sautéed Green Beans with Mushrooms and Balsamic Carmelized Onions, it made a perfect supper and J and I found ourselves sucking the bones clean. The original recipe includes a bread salad (in which to rest the bird on while cutting it so the juices all soak into the bread….oy, I’m hungry again!) which I know I’ll get around to making one of these days but the bird itself is so good that I’m totally satisfied for now!

Super upclose and unglamorous photo of Sautéed Green Beans with Mushrooms and Balsamic Carmelized Onions

Old classics are the best, aren’t they?!?!

(PS- sorry for the unglamorous photos but when a you have such a good lookin’ bird sitting in front of you, eating becomes the priority, not taking the photo!)

-TAG

101 Cookbook’s Corn Quiche in a Teff Crust

I’d wanted to make this dish ever since I saw it on 101 Cookbooks awhile back- something about the deep, brown crust just really reached out and grabbed me. I’m glad I finally got around to it and I certainly won’t let too much time pass before making it again.

As some of you know by now, I hate rolling out dough and am always thrilled to find one that is easy to manage. This dough comes together with just a quick whiz in the food processor and really stays together nicely through the rolling and pressing-into-the-pan process. It also has the huge benefit of actually being healthy- the entire recipe contains only 4 tablespoons of butter and is enriched with teff flour which is high in protein, carbohydrates and fiber.

Heidi’s recipe lets you choose to use soy milk or regular milk for the filling, so I decided to try it with soy milk just to see how it’d turn out. I just blended together some raw corn cut straight off about four cobs, the soy milk, Tabasco, 4 eggs and salt until it make a smooth puree, then added some grated light Jarlsberg cheese, chopped fresh basil and chopped scallions. After decorating the top with some sliced tomatoes and a bit more cheese, I popped it in the oven.

Ready for the oven

The resulting “quiche” was super light and fluffy- almost cloud-like- and the crust was slightly sweet and nutty. I really, REALLY loved the flavor of this crust and am eager to try it with other fillings, both sweet and savory. The filling tasted like a sweet corn chowder and the sweet tomatoes and basil were the perfect additions. The only changes I would make are to not sprinkle cheese on top since it creates a crust that is difficult to cut through since the soy milk makes the quiche so ultra fluffy that it kind of squishes down when you cut (or I guess I could sharpen my knives, duh!) and I may add a bit more texture by mixing in some steamed broccoli or something in the filling next time. My dough also required about double the amount of water called for in the recipe before it came together in a ball in the food processor.

This makes a fantastic breakfast, brunch or even dinner. We had it with some “caramelized” zucchini (just take VERY thinly sliced zucchini and toss it in a very hot pan with a bit of butter until the zucchini turns golden brown) and a salad made with frisee and blood orange segments.

I’d like to add that, in addition to her wonderful website, Heidi has a cookbook out called Super Natural Cooking that is just filled with creative and unique healthy recipes.

Recipe: BBQ Tofu Wrap

Look, ma, more fun with tofu! Ok, this “recipe” isn’t really a recipe and may come as a surprise since I just stated in my last post that I feel tofu works best with Asian flavors, but this one is an exception! I had some tofu leftover from my soba noodle salad recipe so the next day I just tossed together this wrap which will definitely be on my regular menu for quick and easy dinners from now on.

As I did with the tofu in the salad recipe, I weighted down the loaf with some thick paper towels and got a lot of the water out. I then tossed it in some of my favorite BBQ sauce and just pan fried them until they were heated through. It was then time to build the wrap:

I got one Whole Wheat Olive Oil Wrap from Trader Joe’s and filled it with greens and corn cut straight off a steamed cob:

Then added the BBQ’d tofu slices, fresh ripe avocado, sliced red onions and chopped cilantro:

Then rolled it into a nice little wrap……….

…..which I served up with a mixed green salad. And dinner was done!

Happy Friday!

Recipe: Soba Noodle Salad With Tofu

Tofu. A lot of people think of “big cube of bland whiteness” when they hear that word. I, on the other hand, grew up eating tofu and never thought negatively about it until I realized how the poor loaf has been butchered into some pretty insane and tasteless creations in order to fill some hole in the healthy food world. Although it certainly makes a good, high-protein substitute in one’s diet for chicken or fish, it doesn’t always mean tofu will be good when used in the same way that meat or fish is used. It’s got a completely different makeup, texture and flavor than any meat or fish so it should be treated like the unique ingredient it is.

I have to admit, tofu does make a pretty great substitute for eggs. When mashed with a fork and sautéed with veggies, salsa and spices, the texture comes close to that of scrambled eggs. However, just because you miss a juicy burger doesn’t mean that forming mashed tofu into a patty and throwing it on a grill will make you kiss beef goodbye. Tofu is a great added to dishes that need some neutral tasting protein kick and works best, in my humble opinion, with Asian flavors.

Here’s a simple recipe for a refreshing summer noodle salad that is a perfect vehicle for seared tofu. Although chicken or beef would work fine in this dish, the softer texture of tofu marries especially well with the slightly al dente-ness of the soba noodles.

Enjoy!

Soba noodle salad w/ tofu

Whenever you’re cooking tofu, try to get the water out of it by putting it in between two thick layers of paper towels, then setting a plate on top of the top layer of paper towels. Let it sit for about 20 minutes and it will drain a lot of the water out.

½ pack of extra firm tofu

1 package dried soba (buckwheat) noodles

1 cup shredded carrots
2 cups shredded Napa cabbage
½ cup diced scallions
¼ cup chopped cilantro

4 TBS soy sauce
2 TBS toasted sesame oil
2 TBS grated fresh ginger
2 TBS honey
2 tsp sambal oelek (chili paste)
1 TBS rice wine vinegar

Sesame seeds

Take tofu out of the pack and drain between two thick layers of paper towels for 20 minutes.

Put the tofu in your hand, and cut the tofu while holding it very carefully (so you don’t cut yourself). This is the traditional way to cut tofu- Japanese don’t put it on a cutting board because tofu is so absorbent. If you are careful you should be able to do this easily, and tofu is very soft so it doesn’t require a lot of pressure. Cut into rectangles about 2 inches long and ½ inch thick. Sear tofu for about 3 minutes on each side in a hot, non-stick skillet. Set aside.

Mix all of the ingredients of the dressing in a blender or a jar- blend well. Set aside.

Cook the soba noodles in boiling water for 4 minutes, then remove from the heat and shock in cold water to stop the cooking process.

In a large bowl combine the noodles with the vegetables and dressing, toss well, top with tofu and sesame seeds. Serve cold or room temperature.

Kona Blue Kampachi & Warm Butternut and Chickpea Salad with Tahini

Last week I got an email with the subject line “Fish for Seafood Lovers!” and at first, I didn’t pay much attention. Lately I’ve gotten sucked in too many times by spam emails cleverly disguising themselves as genuine emails about food and/or cooking. Once I clicked on “Chocolate dreams!” thinking I’d be reading about a box of sweets and I ended up getting an eyeful of something I’d rather not repeat here.

Anyway, after I’d finished my move on Scrabulous (I’ve been playing my friend Nozomi in England for about 2 months and she’s kicking my butt!) I was going through my emails and spotted the Fish Email once again. I gingerly clicked on it and was pleasantly surprised to see that it was from a publicist who was promoting her client, Kona Blue, a Hawaii-based company specializing in kampachi (a type of yellowtail). She offered to send me some kampachi and made sure I understood that I was not obligated to blog about it. I found no reason to deny their request to send me free, sashimi-grade fish, so I wrote her back, gave her my info and told J to keep an eye out for a cold pak via Fed Ex.

A few days later, my seventeen (!) pound box arrived and I ran home to open it; luckily most of the weight was the result of the ice packs included in the box. I pulled out two large kampachi fillets- they were gleaming and gorgeous! I stuck one in the fridge, announced to J that we were having kampachi carpaccio for dinner and sliced off a big chunk which I cut into very thin slices, drizzled with good olive oil and a touch of ponzu, and then garnished with a bit of cilantro and red onion. It was so good that I didn’t even stop to take a photo. Sorry! I was worried that, due to the high fat content, it might taste fishy, but it tasted clean and fresh.

Since J left the next day for a month (insert sad face here), I knew I couldn’t possibly eat the rest of the kampachi the next day so I stuck it in the freezer.


Which brings us to yesterday, when I went on a cooking bender of sorts- baking a massive pan of raspberry shortbread to take to work (more on that later…holy cow it was insanely good), oven roasting some bruised roma tomatoes I’d gotten for a bargain at the Farmer’s Market and chopping, draining, roasting and mixing various ingredients to make Molly’s Warm Butternut and Chickpea Salad with Tahini. It’s kind of ironic that I was cooking so much since my household has shrunk from two to one in J’s long absence, but I guess I just got the urge, and hey- I’ll be taking gourmet brown bag lunches to work in addition to eating some good home cookin’ for dinner. Anyway, I decided to keep on my cooking marathon and moved on to the kamapchi.

Roasted butternut squash

Other salad elements…..


I’d experienced the pure, clean flavor of the fish raw and relatively unadorned; this time I wanted to try it cooked. The website is filled with lots of info on how it’s virtually impossible to overcook it due to its fat content, how versatile it is, etc. Since I already knew that the fish was of a very high quality, I wanted to keep it very simple and let the fish speak for itself. After a sprinkle of good sea salt and pepper, I dredged it lightly in super fine flour and seared it in a pan with a bit of olive oil. The fat from the fish rendered slightly and it was ready in no time. I topped it with a few of the oven roasted tomatoes which I smashed into a chunky salsa and served it with the chickpea/butternut squash salad and some leafy greens.

How was it? Ho-ly-mo-ly. Look, to any detractors who might be snickering that I loved the fish because it was free, I say “Pushaw!” or whatever disgusted sound I could make at you in writing. The kampachi was juicy, tender, meaty and just perfectly moist. Once again, the fat in the fish only added subtle flavor without any cloying fishy taste. I think I actually liked it better cooked since the heat made all of the lovely fish fat melt into the meat in such a nice way, giving it the texture of a good, well marbled salmon. The roasted tomatoes were the perfect tangy/garlicky foil to the pan seared kampachi. It’d tasted just as good if I’d paid a grip for it. Getting it sent to me was the icing on the cake!

The Warm Butternut and Chickpea Salad with Tahini was very good, but the small squash that I’d bought was lacking in sweetness….perhaps signaling the end of the butternut season *sniff.* I’ve eaten more butternut squash this past fall/winter than I’d ever had in my whole life, and it’s quickly become my favorite. I am sooo sorry to see it go, although a peek at some gorgeous sugar snap peas and stacks of sweet Satsuma oranges at the Farmer’s Market already has me dreaming of the next seasonal bounty. Guess I’m fickle with my produce!

Kona Blue

Warm Butternut and Chickpea Salad with Tahini

What To Eat Before Thanksgiving + 2 Year Blog Anniversary!!

First of all, I completely missed my two year blog anniversary of Tuna Toast which was November 11th! I can’t believe it’s been that long since I posted my first attempt at French macarons in teeny tiny font (what was I thinking?). And although my photography skills still leave a lot to be desired (as you’ll see in this post!!) I just want to thank all of the readers for sticking around and reading my rants on various topics. It’s still something I love to do and I hope there’s at least another two years left in Tuna Toast.

So one could argue that this week is the biggest eating week of the year. Thanksgiving is a time for turkey, mashed potatoes, squash, sweet potatoes, roasted veggies, stuffing, gravy, cranberry sauce, pumpkin pie……….yikes, yeah, that’s a lot of grub. Since J and I know we’re going to get our eats on this Thursday (and probably Friday, Saturday and Sunday cos nothin’ is better than turkey leftovers!) we want to prep for the feast by keeping things light until then.

My friend N is currently a bachelor since his fiancee is in Japan taking care of her parents. He’ll join her next week, but in the meantime I thought he was probably living on Cup Ramen so we invited him over for some Japanese food last night. I love making Japanese meals with small amounts of many different things- it’s a great way to eat since it keeps your mouth busy with different flavors. It’s also quite healthy since everything is light but you never miss anything since there’s such a variety of items. It’s also nice to share a Japanese meal with a Japanese friend since maybe it reminds them of their “ofukuro no aji” or “the flavor of my mother.” Or maybe it’s flava, ha!

We had:

- Hamachi (yellow tail) and kohada (gizzard shad) sashimi

-Beef rolled with carrots, green beans and gobo (burdock root) in a sweet soy sauce

-Miso soup with asari (clams) and tamanegi (onions)

-Hiyayakko (cold silken tofu) with a sesame/soy sauce/green onion mixture

-Mizuna and daikon (white radish) salad with bonito flakes, nori (dried seaweed) and Japanese dressing

-White rice with multigrain mix

-Mushrooms steamed in a foil pack with sake, lemon, butter and soy sauce

Cooking like this also gives me a chance to use the many Japanese plates and bowls we got for our wedding almost six years ago, which is fun.

Tonight we’ll be eating Japanese food too, and then it’s two more days til the feast! Can’t wait!

No, I Didn’t Fall Off The Ends of the Earth…….

Things have been absolutely bonkers at work, thanks to the drunken escapades of some people I wouldn’t mind never hearing about again. One night you go to bed with the knowledge that things are good, then you wake up to breaking news on your Crackberry about some young starlet boozing and driving. Great, I think. There goes my week.

One does have to eat, however, no matter what nutty thing is happening in the media. Unfortunately working late doesn’t really give a girl a lot of time to make elaborate meals (or proper meals, for that matter) and I didn’t think you’d want to see photos of a tuna sandwich or crackers with cheese.

I did manage to make a semi-decent meal the other night, thanks in large part to the art of rubbing down a large piece of meat with garlic, herbs and olive oil and promptly tossing it in the fridge for a day, and my trusty propane grill which cooks everything in no time flat. The lamb came out nice and just pink in the center, and, served with a couscous salad and green salad (hey- I like my salad ok?!) it made for a nice dinner on the patio.

I definitely need to get back in the kitchen since I start to feel a sort of emptiness when I don’t cook enough, so I am hoping to have some better posts for you all soon! A company bbq on Friday may prove to be an interesting entry, depending on good the food is.

Let’s hope nothing drastic happens overnight!