Healthy Food & Healthy Living by Dr. Ayala

Spice up the new year

We’re cooking at home more – a positive development health-wise, despite its sad cause. Months of homemade meals day in and day out make us yearn for something new, different, better. 

How do you make the same raw ingredients rich and exciting?

Julia Child taught us an easy trick: “With enough butter, anything is good.” Likewise, some more salt, and added sweetness make food taste better. Alas, these easy fixes, if repeated often, make food less healthy, adding extra calories, extra salt and too much sugar to a diet already excessive in all of these.

There’s a better way: the spice way. 

Spices add a full palette of flavors, bring other worlds and cultures to the table, and most of them aren’t spicy, as in hot. Spices have antioxidant and anti-inflammatory properties, and can help ease several ailments; ginger is a proven remedy for nausea and vomiting and several studies suggest that cinnamon may improve glucose control in diabetics. Studies have shown cancer prevention activity of compounds that are present in spices in cell and animal models – the most promising compound is curcumin, abundant in turmeric.

Hot peppers to the rescue

And then, there’s the chilli pepper in all its varieties. New research presented at the latest American Heart Association’s Scientific Sessions reviewed thousands of studies that had data about  people who include hot peppers in their routine and those who avoid it. Overall, the study involved 570,000 people from around the world. People who ate hot peppers had 26 percent less cardiovascular deaths, 23 percent cancer deaths and 25 percent all-cause mortality.

These types of studies don’t prove causality – more research is clearly needed.

Spiciness, however, is clearly a nice add-on for flavor and variety. Spiciness can also help reduce the use of salt and lower blood pressure. There’s some research showing hot peppers can aid in weight loss and burn a few extra calories – warning: it’s very few calories, so don’t get over excited. A small study published in the American Journal of Clinical Nutrition showed that exposure to capsinoids – similar to the capsaicin in hot pepper – activated calorie-burning brown fat in men. A small randomized study in Appetite found that adding red chilli peppers to meals increases satiety and fullness after meals, and reduces the desire to eat after dinner.

A few tips on how to spice up the dish without a backlash: If you’re just starting out, go slow. Add just a little bit in your cooking, enough to create a pleasurable tingling, and bear in mind that spiciness is an acquired taste; you don’t want to scare your family members off. I place a hot pepper flake shaker on the table and sprinkle a hefty shake on many dishes: from curries, to pizza, pasta and soup. Likewise, I think that hot sauce (natural, with no added sugars) is a nice way to customize the meal to the spiciness level each diner prefers.

This is a holiday season like no other. We’re going to have to expand and divert from our traditions this winter, so why not replace some of the salt and sugar with spice in the next new year?

Dr. Ayala

 

A delicious (and easy) way to eat tofu and kale

Food wrapped in dough is a favorite food group. Watch how excited kids get, seeing this dish come out of the oven. And while complicated, delicate pastries can wrap decadent desserts, in this dish, humble, store bought tortillas – whole wheat if you prefer – envelop highly nutritious ingredients, making it a healthy, easy, vegetarian main dish. 

Tofu and kale burritos 

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 large onion, minced
• 1 pack (16 ounces, about 140 grams) extra firm tofu, cut into small cubes
• Salt and fresh ground black pepper to taste
• 1 tablespoon ground cumin
• 2 packed cups kale leaves, chopped thinly
• 1 can black beans, rinsed, drained and mashed with a fork
• 1/2 cup (4 ounces) mascarpone cheese
• 10-12 flour tortillas (whole wheat or regular) 
• Extra-virgin olive oil (for lightly toasting the tortillas)
• 2 tablespoons shredded cheddar cheese or Mexican blend cheese (optional)

Preparation:

For the filling:

In a large skillet over medium-high heat, sauté onions until golden and soft

Add the tofu, salt, pepper and cumin, and cook, stirring frequently, for about 5 minutes

Add the kale and cook until kale starts to wilt. Remove from heat.

Add mashed beans and then the mascarpone cheese

Taste and correct seasoning

To make the burritos:

In a skillet over medium-high heat, with a very small amount of oil, lightly toast tortillas on both sides until they turn just a shade browner and are lightly crisp

To fill the tortillas: 

Spoon filling (about 2 tablespoons) onto the tortilla just below the center (don’t overload: the burrito still needs to be folded and rolled)

Fold the bottom edge up and over the filling

Fold the opposite sides inward and over the filling

Roll up the burrito so it makes a nice closed pack

Place burritos, seam side down, in a lightly oiled baking dish

Sprinkle burritos with the shredded cheddar if desired

Bake in a preheated 350 F oven for about 20 minutes, until the burritos are crisp, and the cheese has melted.

Serve with salsa or guacamole, and a green salad.

Yield: 10-12 burritos.

Enjoy,

Dr. Ayala

Three thoughts on watermelon

One of the best things to enjoy on a warm summer day is a cold watermelon.  Sweet, hydrating, crisp, refreshing, red (what a beautiful color!) and nutritious -- what could be better? Here are a few things that can make your watermelon experience more complete.

1. My 'no guarantee' tips for picking a winner

 

Have you seen those square watermelons? Well, these tips won't work for those space-saving fruit, but for your ordinary rounded watermelon these come in handy:

Tapping: Tap the watermelon with the pads of your fingers. A winning watermelon will typically have a slightly hollow sound, like the sound you get when tapping your head rather than tapping your chest.

The all important yellow spot: At the bottom of the watermelon -- where it rested on the ground -- you want to find a yellow or cream-colored spot. If the spot is still white, the watermelon isn’t ripe. Some say this is the most important clue to watermelon goodness.

Firmness: Press your fingers and thumbs into the watermelon’s skin. A good one should be hard all around with no soft spots.

Weight for size: A good watermelon feels heavy for its size.

Good luck!

2. A great recipe for a not-so-great watermelon

Good news: a not-so-sweet watermelon makes a wonderful and easy-to-prepare cold soup. (The cucumber in the recipe masks the cucumberness of the not-so-great watermelon.) It looks like a gazpacho, but is even more refreshing.

Watermelon and mint cold soup

Ingredients

6 cups seedless watermelon, diced
1/3 cup finely chopped fresh mint
1 cup cucumber, peeled and finely diced
1 small jalapeño pepper, seeds removed, minced
1 red onion, diced
1/2 cup young celery stalks, diced
2 tablespoons fresh lime juice or to taste
2 tablespoons balsamic or red wine vinegar
salt and fresh ground pepper to taste 

Preparation

Puree the watermelon in a food processor, using the “pulse” setting; pulse several times until the watermelon is still chunky and not too smooth.

Transfer the puree to large bowl. Add the remaining ingredients. Refrigerate until cold (at least an hour).

Garnish with a few leaves of fresh mint and serve.

3. Why's a watermelon good for you?

First and most important – it’s a fruit and it tastes good. Its color brightens up the table.

Watermelon is a low calorie nutritious treat: a one-cup serving of watermelon has only about 50 calories.

Watermelon is 92 percent water so it’s very good for hydration.

It’s an excellent source of vitamins C and A. It’s also a good source of vitamins B6 and B1, and minerals such as potassium and magnesium. Red watermelon (yes, there’s a yellow-orange type too!) is also a good source of lycopene (a carotenoid antioxidant). In fact, watermelons are a richer source of this beneficial antioxidant than tomatoes.

In a recent New Your Times blog post, Roni Caryn Rabin interviewed experts on lycopene and watermelon health:

"You can get lycopene from tomatoes, particularly cooked and stewed tomatoes, but “on a fresh basis, you can’t do better than watermelon,” said Penelope Perkins-Veazie, a professor at North Carolina State University in Raleigh who has studied lycopene and is an unpaid science adviser to the National Watermelon Promotion Board. Red watermelon has more lycopene than other watermelon varieties, and “seedless watermelon tends to have more,” she said."

While we mostly eat the flesh of the watermelon, all parts are actually good to eat. The rinds can be stir-fried, stewed or pickled. Watermelon seeds are rich in fat and protein, and can be eaten as a snack (roasted), or made into an oilseed.

Enjoy!

Dr. Ayala

Zucchini “pappardelle” with lemon and herbs

As spring turns to summer, here’s a wonderfully fragrant and fresh light dish that uses what’s best this season. Serve it cold on a warm night, or heat it up (microwave is fine!) for extra comfort on a chilly evening.

Ingredients:

• 4-5 medium zucchini
• 2 lemons
• 5 garlic cloves
• ¼ cup olive oil
• 2 tablespoons capers
• A few sprigs of thyme
• Pinch of red pepper flakes
• 4 tablespoons finely grated parmesan
• 3 tablespoons pine nuts
• 2 tablespoons finely chopped mint leaves
• Salt and pepper to taste

Special equipment: mandolin, or a good vegetable peeler

To make:

Using a mandolin or peeler, cut the zucchini lengthwise into long thin ribbons. Cut those pieces lengthwise into narrower strips. Set aside in a large serving bowl

Cut the lemon into very thin – almost transparent – slices, using the mandolin. Pile the slices, and cut into 4. Add to the large bowl

Sliver the garlic cloves into the thinnest slices – again, mandolin is best.

To make the dressing, place the olive oil, garlic slices, thyme leaves, capers and pepper flakes in a large skillet. Turn the heat onto medium. Don’t preheat the pan. As the oil heats up watch carefully so that the garlic doesn’t burn. Stir the garlic gently. Continue cooking until the garlic is slightly golden, about 1 minute. Let cool

Add into the large bowl with the zucchini the rest of the ingredients: Parmesan cheese, pine nuts, mint, salt and pepper, and the toasted olive oil/garlic dressing

Mix well, correct taste and serve

Serves 4-8

Enjoy,

Dr. Ayala

Eating Clean's Golden Bell Pepper Soup

Ten years of chronic health issues led Manhattan based personal chef and culinary nutritionist, Amie Valpone, to figure out how to be healthy in a REAL way. She has a new beautiful book, and she paused her busy schedule to answer a few of my questions and share a delicious recipe.

Q: What are your favorite herbs and spices?

Amie: Fresh basil, fresh cilantro and fresh parsley. I make salads that have more herbs than lettuce because there is so much flavor in fresh herbs and they're packed with nutrients. When you start to add fresh herbs into your lifestyle, you'll see you no longer need processed salad dressings! Olive oil and lemon juice will create amazing flavor with the herbs and that's all you need!!!

Q: Where do herbs and spices fit into your Eating Clean plan?

Amie: They're in all of my meals and snacks from breakfast to snacks. I tossed them into my Millet Tacos for breakfast and my Grain-Free Crackers for snacks as well as my main dishes such as Paella and my Panzanella with Gluten-Free Herbed Croutons, Cherry Tomatoes and fresh herbs, plus a whole lot of other recipes that are full of fresh herbs for maximum flavor!

Q: What are your go-to snacks?

Amie:I love all veggies with hummus, guacamole and salsa. That's a staple in my home. I also love munching on my grain-free crackers or grain-free breads made from almond four, coconut flour, and chickpea flour.I have an incredible flatbread recipe in my cookbook and two more coming soon to my blog that are amazing. I’ll wrap them in parchment paper along with my homemade nut cheese and I’ll be set for a long plane ride to California! 

Q: Which kitchen tool can’t you live without?

Amie:My food processor! When I had colitis, I had to eat out of a food processor for an entire YEAR- hence the reason for the HUGE condiment and soup and dip, spread and puree chapter in my new cookbook, Eating Clean. I'm still in love with pureed dips and dressings and nut butters that I make from my food processor. It's the best!!

Q: If you’re traveling and need to eat out, where do you go and what do you select?

Amie: I go to Whole Foods Market --that's my first stop for EVERY trip! I load up on avocados, raw walnuts, raw almonds, LOTS of veggies, hummus and a few other ingredients to hold me over until my meals. I usually eat this when I'm traveling as well as chia seeds and ground flaxseeds for omega 3's and healthy fats to keep me satisfied. I store it all in my hotel fridge and have a picnic. It's fabulous; more about this in my cookbook, Eating Clean, that's in stores nationwide this week. Yay!!

Golden Bell Pepper Soup

Serves 6 to 8

Ingredients: 

¼ cup extra-virgin olive oil

½ small onion, diced

2 medium carrots, peeled and diced

1 celery stalk, diced

Sea salt and freshly ground black pepper, to taste

8 yellow, red and/or orange bell peppers, chopped

1 large sweet potato, peeled and chopped

4 cups low-sodium vegetable broth

3 teaspoon finely chopped fresh marjoram

1 recipe Gluten-Free Herbed Croutons, for garnish

Sliced avocado, for garnish; optional

Finely chopped fresh cilantro, for garnish; optional

Drizzle Seriously Sensational Sriracha Sauce, for garnish; optional

 

Preparation: 

In a large pot, heat the oil over medium heat. Add the onion, carrot, celery, and a pinch of salt and black

pepper. Cook until the vegetables are tender, about 4 minutes. Add the bell peppers and cook until soft,

about 6 minutes. Add the sweet potatoes and broth. Season with salt and black pepper, cover the pot,

and bring to a boil. Lower the heat and add the marjoram. Simmer until the vegetables are tender,

about 20 minutes.

 

Let the soup cool slightly, and then, in batches, transfer to a blender and puree until smooth. If needed,

thin the soup with water. Adjust the seasoning with salt and black pepper if necessary. Return the soup

to the pot to keep warm until serving. Serve garnished with the Herbed Croutons and, if desired, the

avocado and cilantro on top and Seriously Sensational Sriracha Sauce on the side.

  

Try it! It's amazing!

Dr. Ayala

 

Text excerpted from EATING CLEAN, © 2016 by AMIE VALPONE. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Black lentil, sweet potato and carrot soup

I love green lentils, and use red ones a lot too, but once you try the black variety I think you'll never look back. Black lentils soften quite quickly, but remain intact after cooking, dotting this satisfying, nutritious soup with dark contrasting-colored bits of delicious beauty.

Ingredients:

• 2 sweet onions
• 2 tablespoons olive oil
• 5 carrots, cut into large cubes
• 2-3 sweet potatoes, cut into large cubes
• 1 tablespoon paprika
• dash of cayenne pepper
• 1/2 teaspoon tumeric
• Salt and pepper to taste
• 6 cups water
• 2 tablespoons miso paste (I prefer the white mellow)
• 1 cup washed black lentils
• 2 cups spinach leaves, chopped
• ½ cup dill, finely chopped
• Garnish: fresh dill or cilantro, chopped

Preparation:

• In a large pot, on medium-high heat, sauté the onions in olive oil until soft and golden. Add the carrots, sweet potatoes, paprika, cayenne pepper, turmeric, salt and pepper, and sauté for about 15 minutes, until sweet potatoes are quite soft. Add a little water if the the pot seems too dry
• Add the water, bring to a boil, simmer until the vegetables are soft but still tender
• Remove from heat, add the miso paste to the pot, and with an immersion blender process until smooth
• Wash the lentils in a sieve with plenty of cold water. Add to the pot, bring to a boil, lower to a simmer, and cook about 20-30 minutes, until the lentils are soft, turn off heat
• Add the spinach and the dill (heat's already off, but the soup is still very hot, so spinach will wilt nicely)
• Taste and correct seasoning.
• Garnish with a spinkle of herbs and serve with a nice loaf of bread. 

Enjoy!

Dr. Ayala

A last minute edible Valentine's Day gift

Looking to show you care with an edible gift? Nothing says it like chocolate! Pack these into boxes or cellophane bags, add a pretty ribbon, a romantic note, and you're golden!

Decadent chocolate and walnut cookies

Ingredients:

• 500 grams/17.6 ounces 72% dark chocolate, broken into cubes or pieces
• 500 grams/17.6 ounces milk chocolate, broken into cubes or pieces
• 2/3 cup all purpose flour
• 1 teaspoon baking powder
• Pinch of salt
• 1 cup sugar
• ½ stick (4 tablespoons) unsalted butter at room temperature
• 4 eggs
• 2 teaspoons vanilla extract
• 1 cup chopped walnuts 

Preparation:

Preheat oven to 350°F

In double boiler over hot water, melt bittersweet and milk chocolate

While the chocolate is melting sift together flour, baking powder and salt

Using an electric mixer or a whisk, cream the sugar and butter. Add the eggs one at a time, and then the vanilla extract, and continue beating until well combined

Beat in the flour mixture, and then mix in the melted chocolate and nuts. The final batter is gooey and dark.

Line 4 baking sheets with parchment paper or Silpat (or you can bake the cookies in batches using fewer pans).  Using two tablespoons drop 12 cookies in each pan, spreading them 2 inches apart. 

Bake for 9-11 minutes, until the cookie tops get glossy and crack a bit.  Cool the cookies for a few minutes before removing from the pan.

Store in an airtight container.  The cookies are best fresh, but will keep well for a good 5 days.

Makes enough large cookies for a crowd — 32-48.

Enjoy, 

Dr. Ayala

 

Further reading -- to get you even more cocoa excited -- here.

 

Double pea bruschetta

Grilled rustic bread is topped with the green flavors of the garden in this double take on peas: a lightly garlic-scented pea pesto spread, garnished with caramelized sugar snap peas. Try it as an appetizer or a light lunch, served with a small salad.

Ingredients

For the pea pesto:

1 pound fresh or frozen small green peas

1 clove garlic

3-4 ounces of fresh goat cheese

¼ teaspoon freshly ground pepper

A dash of cayenne pepper

2 tablespoons grated Parmesan cheese

Salt to taste 

For the grilled bread:

1 loaf rustic bread, multigrain, whole wheat or Italian

Olive oil for brushing 

For the caramelized peas:

1 cup sugar snap peas, trimmed, cut into 2-3 pieces

a dash of olive oil

1 tablespoon cider vinegar

1 tablespoon maple syrup

salt and pepper to taste

To garnish:

Shaving or Pecorino Romano or Parmesan cheese

A few sprigs of parsley

A sprinkling of green peas

To make

To prepare the Pesto:

Blanch peas for a minute in boiling salted water and then shock them in an ice-water bath until cool. Drain. Put the peas and the rest of the ingredients in a food processor and pulse until smooth. Taste and correct seasoning.

To prepare the snap peas:

Place large heavy pan on high heat, add olive oil and the cut snap peas, tossing constantly. When browning just starts, add the cider vinegar and maple syrup, and caramelize for about one more minute and adjust seasoning to taste.

To prepare the bread:

Preheat oven, to medium-high heat (375). Brush the slices of bread with olive oil on both sides and place on baking sheet. Grill until crisp and golden brown (1-3 minutes)

Finally:

Spread 2 tablespoon of the pesto on each slice, top with the caramelized snap peas, return to the oven for 1 more minute. Garnish with the cheese shaving, peas and/or parsley and serve.

Enjoy!

Dr. Ayala

Kale (prepared two ways) salad

 

We've become a kale obsessed nation in the last few years, but I do hope kale isn't one of these trends that rise, peak -- which it already has -- ebb and then be forgotten. Because kale is really great: tasty (when prepared right), nutritious, and it keeps fresh for a long while (much unlike spinach that wilts very quickly).

This salad combines my two favorite kale preparations: raw, very thinly sliced (see technique below), and baked to a crisp (or a chip). These two kale variations, combined with dried currant’s sweetness, delicate herbs’ freshness and the miso saltiness make this a salad that explodes with flavor.

Which kale to choose? I like them all, but the flat leaf kale such as lacinato or Tuscan kale is much easier to chop than the curly variety.

Ingredients:

For the salad:

• 20 leaves of kale, stems removed
• Olive oil for brushing
• Salt and pepper to taste
• 2 cups thinly sliced stemmed kale (*directions below)
• 1 cup finely chopped parsley, cilantro or dill, or combination of tender fresh herbs
• 3 tablespoons dried currants
• 2 tablespoons finely grated Parmesan
• optional: 1-2 tablespoons toasted pine nuts

For the dressing: 

• 1 tablespoon mild yellow miso paste
• 2 tablespoons rice vinegar
• 1 tablespoon mirin
• 2 tablespoons toasted sesame oil

Preparation:

Heat oven to 250°F (120°C)

Brush kale leaves with olive oil and season with salt and pepper, and arrange in single layer in 2-3 baking sheets

Bake until kale is crisp, 15-25 minutes

Whisk the dressing ingredients.

Mix the chopped kale, currants, Parmesan and parsley (and toasted pine nuts if using) with the dressing

Add the crisp kale, crushed to bitesize pieces, right before serving 

Serves 4-8

* Kale is rather tough and chewy, but this preparation renders it tender and almost delicate: Break or cut off the tough stems.  Wash thoroughly and dry well in a salad spinner or a towel.  Roll a bunch of leaves tightly, jelly-roll fashion. Slice crosswise as thinly as you can, chiffonade style and separate into strips. 

Enjoy, Dr. Ayala

A lighter, veggie-full spinach lasagna

This is a light-on-cheese lasagne, with a good amount of veggies and a nontraditional, light béchamel layer to top it all -- all the comfort and richness you'd expect, with fewer calories than your traditional recipe.

Don’t be afraid of the rather long ingredient list. Although it requires quite a few pots and looks rather involved this is a simple recipe that works every time.  Serve it with a salad and you have a complete vegetarian meal.

Ingredients

For the spinach layers

• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 ½ pounds baby spinach, washed and dried
• 4 cloves garlic, minced
• 1 container (15 oz.) part-skim ricotta cheese
• Fresh grated pepper and salt to taste 

For the tomato sauce

• 1 tablespoon olive oil
• 1 large onion, chopped
• Pinch of hot pepper flakes
• 2 cans (28 oz each) of tomatoes, preferably San Marzano, whole peeled or diced
• 2 tablespoons concentrated tomato paste
• Salt and pepper to taste

For the top layer (my nontraditional, light béchamel)

• 1 cup flour (white whole-wheat or all purpose)
• 2 cups milk
• 1 egg, lightly beaten
• ½ teaspoon freshly grated nutmeg
• Salt and pepper to taste 

Other ingredients

1 pack no-boil lasagna noodles

8 oz grated part-skim mozzarella cheese

2 tablespoons Parmesan

A handful of pine nuts (optional)

To prepare

Spinach layer:

In a large pot on medium-high heat, heat olive oil; add the onion, and sauté until translucent, 3-5 minutes. Add the spinach, and sauté until it starts to wilt (1-2 minutes). Remove from heat and let cool

Add to the cooked spinach garlic, ricotta, salt and pepper to taste 

Tomato sauce:

In a medium pot on medium-high heat, heat olive oil; add the onion and hot pepper flakes, and sauté until translucent, 3-5 minutes. Add all the other ingredients (tomatoes, tomato paste, salt and pepper), bring to a boil and then reduce to a simmer. Cook for 30-40 minutes until the sauce has reduced somewhat and the tomatoes disintegrate 

Top layer:

In a medium saucepan over medium heat mix the flour with the milk, heating gently, whisking constantly, making sure the mixture is smooth and non-lumpy. Bring to a boil, reduce heat and cook for a few more minutes until the sauce thickens a little. Remove from heat and let chill.

When the sauce is lukewarm whisk in the beaten egg, nutmeg, salt and pepper

To assemble:

Use a large baking dish

Start with ⅓ of the tomato sauce

Layer with lasagna sheets

Next layer: ⅓ of tomato sauce, topped with ½ the grated mozzarella, topped by ½ the spinach

Put in second later of lasagna noodles

Add another layer: ⅓ of tomato sauce, topped with ½ the grated mozzarella, topped by ½ the spinach

Put in 3^rd layer of lasagna noodles

Top with the light béchamel

Sprinkle with Parmesan and pine nuts (if desired)

Bake in 350 degrees F. preheated oven for 40-50 minutes, if the lasagna browns too quickly cover with aluminum foil.  Lasagna should be lightly browned on top. 

Serves: 10-14 as a main course

Enjoy,

Dr. Ayala

Easy and delicious homemade hummus

If you have a food processor or a blender at hand you can make delicious home-made hummus in no time, and season it just right for your personal taste.

I use dried chickpeas in this recipe – those need an overnight soak and some time in a boiling pot – but if you want to save time you can replace those with canned chickpeas that come already cooked.

Ingredients:

• 1½  cups dried chickpeas, soaked overnight (or 2 cans of cooked chickpeas, drained)
• 1 teaspoon baking soda (for cooking dried chickpeas)
• 6 garlic cloves, coarsely chopped
• ½ cup tahini paste
• ½ teaspoon salt
• Lemon juice from 2 lemons
• A pinch of pepper flakes
• Freshly ground pepper and more salt to taste
• A few tablespoons of water
• Olive oil, sumac or za'atar for garnish (optional)

Preparation:

The night before, soak chickpeas in a large bowl of cold water.

The next day, drain the chickpeas, place in a large saucepan over high heat with the baking soda, add enough water to cover chickpeas by 4 inches, bring to a boil, lower to a simmer, and cook until the chickpeas are tender (20-40 minutes).

Drain the chickpeas, place in the food processor with the garlic, tahini, salt lemon and spices, start with 4 tablespoons of water, and process until you have a smooth paste, and continue adding water gradually until the hummus reaches the creamy, soft consistency you prefer. 

Correct seasoning adding more pepper, salt or lemon juice.

Garnish with a drizzle of olive oil and a sprinkle of sumac or za'atar (if desired) and serve with pita bread. If not serving immediately keep refrigerated.

Hummus tastes best at room temperature, so if you put it in the fridge let it sit outside for at least 30 minutes.

Enjoy, Dr. Ayala

Carrot, dried apricot and herb baked fritters in pistachio dill pesto

One of my favorite restaurants is Zaytinya in Washington DC, where Jose Andres offers an impressive array of Turkish and Lebanese mezze, each blasting with flavor. His Havuc Kofte – carrot fritters served in an amazing pistachio sauce – is a dish we always look forward to.

I tried to recreate this dish at home, and in one of the trials finished them off in three ways: fried the traditional way, and baked with either a brush of olive oil or a sesame seed topping. The unanimous vote was for the baked version, which surprised me – I don’t like frying and eat fried food infrequently, but my kids actually just thought baking really works well for this dish, and voted on flavor only. I wasn’t sure what to call these anymore: Are they still fritters? Fritters are usually fried, not baked. Whatever you call them (suggestions welcome!), they’re delicious.

I have a feeling Andres’s recipe is more involved and has a few more ingredients, while mine is pretty easy, and relies on the food processor as my little helper – we home cooks don’t have the manpower big kitchens do, so I welcome shortcuts.

The leftovers from the pistachio pesto can be used as a dip, bread spread or thinned into a salad dressing.

Ingredients:

For the fritters:

• 5 large carrots, cut into chunks
• ½ cup whole-wheat breadcrumbs
• 5 dried apricots, coarsely chopped
• 2 green onions, chopped
• 3 tablespoons pine nuts
• ½ teaspoon paprika
• ¼ teaspoon cayenne pepper
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ cups parsley or dill, coarsely chopped
• 1 large egg
• Sesame seeds or olive oil for coating/brushing

For pistachio pesto:

• 1 cup toasted pistachio nuts
• ½ cup chopped dill
• 1 clove garlic
• Juice from one lemon
• ¼ cup extra virgin olive oil
• Salt and pepper to taste
• 2 tablespoons water

Preparation:

Fritters:

• In a medium pot steam carrots with a little bit of water until tender. Remove from heat and drain well
• Place carrots in food processor, and pulse until mashed
• Add the breadcrumbs, apricots, green onions, pine nuts, paprika, cayenne, salt, black pepper, parsley and dill and eggs. Pulse until bound together. Mixture should be moist but not too wet. If the mixture is too liquid add more breadcrumbs
• Roll into about 25 balls. Place balls in covered container and refrigerate until ready to bake. The balls keep well for a couple of days.

Pistachio dill pesto:

• Place all the ingredients in a food processor, and process together until the mixture becomes a sauce. Taste and correct with additional lemon juice or spices as needed.
• If you prefer a more liquid consistency add more water.

Baking:

• Heat oven to 400 °F (200 °C)
• Roll carrot balls in sesame seeds, or brush with olive oil, and place on baking sheet
• Bake for 20-30 minutes, until the balls develop a bit of a crust 

To serve:

Spread pistachio pesto on a plate and arrange baked fritters over the sauce.

Serves 4-6.

Enjoy,

Dr. Ayala

Sweet potato and coriander chips with parsley tahini dip

Sweet potatoes aren’t potatoes, and these are not fries. This is a highly nutritious baked dish that’s really easy to make, delicious, yet as satisfying as French fries. Promise! 

Now let’s unpack the sweet potato and the frying issues: I have nothing against potatoes, and I state that sweet potatoes have nothing to do with them just because it’s a fact. 

Sweet potatoes are a member of the morning glory family, they come in flesh hues from the popular dark orange to purple and red and pale yellow. They have more vitamin A, more fiber and fewer calories than potatoes, which are related to tomatoes. The more color in your potato (sweet and even regular potatoes, which can come in colors other than white) the higher the level of beneficial colored plant nutrients such as anthocyanins.

Sweet potatoes also have nothing to do with yams, which are the bigger, tropical tuber with rough, bark like skin you’ve probably never tasted and never even seen in an American supermarket. Those are botanically related to lilies and grasses.

Frying, especially deep-frying, is a cooking method that adds a lot of calories to innocent vegetables – while adding great pleasure, some may argue. I fry rarely.  A lot of the bad reputation potatoes have gotten is due to our love of fried potatoes and our tendency to encrust or mix them with large amounts of fat, turning them into a calorie bomb. 

Sweet potatoes just love coriander, and yes, I do mean it when I recommend 2 tablespoons in this recipe.

Ingredients: 

• 4 large sweet potatoes, scrubbed clean, skin on
• 2 tablespoons olive oil
• 2 tablespoons ground coriander
• 2 teaspoons paprika
• Dash of cayenne pepper
• ½ teaspoon salt
• ½ teaspoon freshly ground pepper

For dipping

• ½ cup tahini
• Juice of one small lemon
• Salt and pepper to taste
• Water as needed
• 2-3 tablespoons finely chopped parsley

Preparation:

Preheat oven to 400 °F

Cut unpeeled sweet potatoes lengthwise, then into quarters; depending on potato size cut each quarter into 2-4 long wedges 

Toss potatoes with the oil and spices

Spread as one layer on baking sheet covered with parchment paper – you might need two baking sheets

Roast for 20-30 minutes, until the potatoes are tender inside, crisp on the outside and slightly caramelized

Meanwhile, make the tahini dip. Mix tahini with the lemon juice, add water gradually, until the tahini reaches the consistency of a dipping sauce. Add the chopped parsley and salt and pepper to taste.

Serves 6-8 as side dish

Enjoy,

Dr. Ayala

Edamame dumplings in vegetable and white truffle broth

 

I love edamame. My entire family loves edamame. Those snackable bright green soybeans are a staple in my home, and I keep both shelled and non-shelled in my freezer at all times, on the ready.

In this recipe, rather than serve them lightly cooked, with a sprinkle of coarse salt, I was inspired by one of our favorite dishes at True Food Kitchen in Phoenix, where they’re served as a satisfying, light appetizer. I thought the dumplings were hand made, but since the restaurant has an open kitchen, my son’s sharp vision detected store-bought won ton wraps at the dumpling station. The round ones are hard to find, and you can definitely go with the square, but if you insist, you can find the circle within the square with a cookie cutter.

Ingredients

For the dumplings

• 2 cups shelled edamame, frozen
• 1 garlic clove
• 3 scallions, white and green parts, coarsely chopped
• ½ teaspoon fresh ginger, grated
• 1 teaspoon white, mellow, miso paste
• Handful of cilantro
• 1 tablespoon white truffle oil
• Pinch of hot pepper flakes
• Salt and pepper to taste
• 1 pack (12 oz.) wonton wrappers 

For the broth

• 2 cups veggie or mushroom broth

To garnish

• ½ cup shelled edamame, cooked and drained
• White truffle oil for drizzling
• Sprouts, cilantro leaves and sesame seeds 

Directions

Bring a medium pot of lightly salted water to a boil, add edamame and cook for about 5 minutes, until soft. Drain and rinse with ice-cold water.

Place edemame, garlic, scallions, ginger, miso, truffle oil, cilantro, pepper and salt and pepper in a food processor, process until combined.

Brush a wonton wrapper with water, place 1 teaspoon of the filling in the center and cover with another wrapper. Pinch the edges closed. Repeat until you run out of filling. 

In a large skillet bring broth to a gentle boil. Lay wontons in the broth making sure they don’t touch each other, cook until tender – about 3 minutes.

Remove dumplings with a slotted spoon, ladle with some broth and garnish with sprouts, herbs, sesame seeds, edamame and a drizzle of truffle oil. Serve immediately.

Enjoy,

Dr. Ayala

Roasted herb and spice chickpeas

Chickpeas, also called garbanzo beans, are healthy and fun to nibble on, and this recipe makes them spicy, delicious, crispy and super snackable. Serve warm, straight out of the oven, or store in an airtight container.

Ingredients 

• 1 ½ cups dried chickpeas soaked overnight in cold water, or 2 (15oz) cans of chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 tablespoon paprika
• ½ teaspoon cayenne pepper
  2 tablespoons dried dill weed
• ¼ teaspoon salt

Preparation

• Place chickpeas in a large pot with plenty of water – water should cover the chickpeas by a few inches. Bring to a boil, lower to a simmer, and cook until soft, about 60 minutes. Drain thoroughly. Skip this step if using canned chickpeas.
• Heat oven to 400 °F.
• Toss chickpeas with the rest of the ingredients.
• Bake until crisp and crunchy, 20-30 minutes.

Enjoy,

Dr. Ayala