Spinach Soup
Striped Bass with Sun-Dried Tomato and Kalamata Paste
Grilled Pineapple
Roasted Red Pepper Dip and Crudités
142 Striped Bass with Sun-Dried Tomato and Kalamata Paste
146 Roasted Red Pepper Dip and Crudités
AVOCADOS were one of my favorite foods before May 17, 2007.
After May 17, 2007, they were still one of my favorite foods, but now I have an additional reason to love them. You will, too.
AVOCADOS: BURSTING WITH GOOD FATS
First some background. Avocados, which you’ll love in the Spinach Soup, are one of those foods that fat-phobics tend to avoid because, well, they’re believed to be “fattening.” Are they? Depends. No food by itself is “fattening,” but some foods are pretty high in calories. Avocados certainly are, though French fries and cheesecake both leave avocados in the dust in the calorie sweepstakes. Avocados do contain plenty of fat, but it’s exactly the kind you want in your diet.
Avocados have something in common with two other great ingredients in this meal: olives and olive oil. Most of the fat in avocados and olives (and their oils) is monounsaturated fat, specifically something called oleic acid. Oleic acid, which is also known as an omega-9 fat, is one of the key features of the Mediterranean diet that’s heavy on fish, vegetables, nuts, and olive oil and found in study after study to be associated with lower rates of heart disease.
Monounsaturated fat actually lowers cholesterol. In one study, forty-five volunteers who ate avocados every day for a week experienced an average 7 percent drop in total blood cholesterol. (Take that, you fat-haters!) And even more important than that drop in overall cholesterol, the ratio of good to bad cholesterol changed significantly for the better, and their triglycerides—an even more telling blood measure and an independent risk factor for coronary artery disease—dropped like a bucket. Avocados are also high in a plant compound called beta-sitosterol, which is highly protective to the prostate.
There’s more good news on avocado and olive oil fat. It’s been linked to a reduced risk of cancer and diabetes. And California avocados in particular happen to be loaded with lutein, a valuable member of the carotenoid family that is a natural antioxidant. It also helps your eyes stay healthy while maintaining the health of your skin.
And all that was true before May 17, 2007. Still is.
Then on May 17, 2007, researchers from Ohio State University published research that found that phytochemicals—plant compounds—in avocado were able to kill some cancer cells and prevent precancerous cells from developing into actual cancers. The lead author, Steven D’Ambrosio, Ph.D., said that avocado should be added to a list of fruits as part of a “cancer prevention diet.” Specifically, the phytochemicals in avocado were effective against oral cancer, a disease with a higher proportion of deaths per number of cases than skin, cervical, or breast cancer.
So now you have yet another reason to love this amazing fruit. (Yes, trivia buffs, avocado is a fruit, not a vegetable.) And that’s to add to the fact that it just tastes so darn good. In fact, the side dish of spinach, prepared with garlic, avocado, olive oil, and hazelnuts is one of the most delicious spinach dishes I’ve ever eaten (and that includes the legendary fried spinach dish at China Grill in South Beach, Miami!).
Florida Avocados versus California Avocados
Ah, what a difference a coastline makes! Although both varieties of avocado are absolutely wonderful for you, there are slight differences. A California avocado has about 20 percent fewer calories, about 13 percent less fat, and 60 percent fewer carbs. They’re also the only one of the two that is a significant source of the two new superstars of eye nutrition: lutein and zeaxanthin. These two members of the carotenoid family support eye health and help fight macular degeneration, which is the leading cause of blindness for people over the age of 65. On the other hand, Florida avocados have about 20 percent more potassium. The bottom line: You can’t go wrong with either variety.
Great Herbs and Spices for Fish
Add some zest to your fish with these spices!
Coriander seeds: If you buy them whole, crush them either with a mortar and pestle or in a designated coffee grinder to release their flavor.
Dill: If you’re cooking a whole fish, place a small handful of fresh dill along with a little bit of butter into the body cavity. Sprinkle on some salt and pepper for a very tasty dish.
Marjoram and oregano: These are basically interchangeable herbs: Oregano is simply wild marjoram. Their flavor is nearly identical (aromatic and slightly bitter), with marjoram having a faint basil taste to it. Choose Turkish oregano over Mexican when cooking fish because the strong flavor of Mexican oregano overpowers fish.
Lemongrass: This herb adds a citrus touch. When using the fresh herb, it’s best to throw out the outer couple of layers and then finely chop the inner leaves.
Sage: Sage should be tried with grilled tuna or other oily fish. It’s best to use fresh sage because it’s far less bitter than the dried version. Sage stands up well to long cooking times, making it a great choice for braised or stewed dishes.
Basil: This herb has a strong aroma, a cross between licorice and cloves. It has many different varieties. Thai lemon basil has a beautiful lime flavor that goes particularly well with fish.
A VARIETY OF VEGETABLES
It’s probably not necessary to sing the praises of spinach, the headliner in this meal’s Spinach Soup, but I will anyway. Calorie for calorie, green leafy veggies such as spinach provide more nutrients than almost any food on the planet. Spinach is a really great source of a lesser-known vitamin that happens to be critically important for building strong bones: vitamin K. This unsung vitamin activates a compound called osteocalcin that acts as a kind of glue, anchoring calcium molecules inside the bone where you want them to be. And researchers have identified no fewer than thirteen different compounds in spinach from the class of plant chemicals called flavonoids that function both as antioxidants and as anticancer agents. Spinach truly is one great food. And the soup has the added advantage of providing a really complex, robust flavor that pairs brilliantly with the beautiful crunchy raw veggies.
Of course just about everyone knows about the benefits of vegetables, but eaten raw, as they are in the Roasted Red Pepper Dip and Crudités, they offer an extra bonus. Raw food is loaded with live enzymes, which help you digest food and also may contribute to overall health in many ways not fully understood. Enzymes are probably the secret to why all those raw-food people look so healthy. But you don’t have to become a raw-food person to get all the benefits of enzymes. Just try to get some portion of your daily diet from food that came right out of the ground or off the tree. This raw veggie salad should fill the bill nicely.
If all you know about bass is from the Sunday morning fishing shows you accidentally pass through while surfing with the remote control, it’s time to dig a little deeper. Sure, bass is the mainstay of fishermen’s tales, but it also happens to be a really great fish that is a healthy dietary staple as well as being the feature ingredient in this meal’s main course: Striped Bass with Sun-Dried Tomato and Kalamata Paste. Bass is a firm, hearty fish that stands up well to grilling and strong complementary flavors. It’s a great source of low-calorie protein, and one fillet has almost as much potassium as a medium-size banana.
PINEAPPLE KICKED UP A NOTCH
Speaking of enzymes, pineapple is one of the best sources of bromelain, which is a rich enzyme that helps in aiding digestion, speeding wound healing, and reducing inflammation. This delicious fruit is center stage in this meal’s dessert, Grilled Pineapple. Now the bad news is that most of the bromelain is found in the inedible stem of the plant, but enough is left over in the delicious meaty part of the pineapple to give you a nice healthy boost. And pineapple is a great source of a little-known but essential trace mineral called manganese, which is needed for healthy skin, bone, and cartilage formation. Plus 1 cup (155 g) of pineapple gives you 2 g of fiber. And even though pineapple is sweet, its impact on your blood sugar is pretty low.
In a fit of creative flourish, Jeannette has seasoned pineapple with cayenne pepper, which is a great spice known for its metabolism-boosting effect. Hot peppers such as cayenne also contain an active ingredient called capsaicin, which is a vasodilator that enhances circulation and increases body temperature. (That’s why you sometimes sweat when you bite into a hot pepper.) Cayenne pepper is used traditionally to aid digestion and stimulate the appetite; my friend Elson Haas, M.D., uses cayenne pepper as a key ingredient in his famous detox drink, the “Master Cleanser.”
Meal Prep Tips
• The dishes in this meal contain a lot of complex flavors. It is best served in distinct stages.
• You’ll need 45 minutes to roast the garlic, which will be used in both the Roasted Red Pepper Dip and the Spinach Soup, so that should be done in advance. If you wish to use fresh roasted peppers instead of a jarred version in the dip, roast them ahead as well.
• Make the Roasted Red Pepper Dip first and let it rest at room temperature. It is best served with crudités and a nice wine 30 minutes before the fish and soup courses.
• The Spinach Soup can sit covered at room temperature for up to five hours safely, so that can also be prepared early if you wish.
• Prepare the paste for the Striped Bass with Sun-Dried Tomato and Kalamata Paste and take the fish out of the fridge 30 minutes early if grilling.
• Prepare the pineapple for the Grilled Pineapple so it can go right onto the grill after the fish. Scrape the grill clean after the fish is complete and then grill the pineapple. Once removed, the pineapple can sit on a platter until about 30 minutes after you’ve finished the fish and soup course. The pineapple should be very sweet and just warmer than room temperature.
A heart-healthy Mediterranean meal
Prep Time: 5 to 10 minutes
Cook Time: 20 minutes
Ingredients
⅓ cup (18 g) sun-dried tomatoes, soaked in hot water for 15 minutes, drained, and blotted dry or if in oil, removed and drained well
¼ cup (25 g) pitted kalamata olives
2 tablespoons (28 ml) extra virgin olive oil
¼ cup (10 g) fresh basil, rinsed and dried, optional
¼ teaspoon fresh ground black pepper
2 teaspoons (6 g) capers
1½ pounds (680 g) skinless striped bass fillet
Heat grill to medium-low.
In a food processor or blender, combine the tomatoes, olives, oil, basil, and pepper. Process until the mixture forms a thick paste. Stir in the capers and set aside.
Rinse the bass and pat dry. Paint the underside lightly with olive oil and place it oiled side down on grill. After about 7 minutes, flip the bass and coat the grilled side to taste with the paste. (You will have some paste remaining. [See “Notes From the Kitchen,” page 143.] Be careful not to contaminate it by touching it with any utensil that touches the uncooked fish.)
Close the grill and continue to cook for 5 to 10 minutes, or until the bass is cooked through. (It will be white and soft when pierced with a fork.) Carefully lift the bass off the grill and onto a serving plate.
Yield: 4 servings
• You can also bake this fish dish in the oven. Preheat the oven to 250°F (120°C, gas mark ½). Cut the bass into 4 equal pieces. Lightly oil the bottoms and place them oiled side down in a glass baking dish. Coat the top of the bass with the paste. Bake for 15 to 20 minutes, until the bass is white and soft when pieced with a fork.
• The remaining paste will keep in the refrigerator for a week and can be used like a pesto. It is wonderful with whole grain pasta or over grilled zucchini. Use it sparingly, because the flavor is very strong.
Cholesterol, cancer, and diabetes defense—all in one bowl
Prep Time: 5 to 10 minutes
Cook Time: None
Ingredients
4 cups (120 g) baby spinach, well washed and dried
1 cup (235 ml) water
2 to 3 cloves roasted garlic or 1 clove raw garlic
1-2 teaspoons (2.5-5 ml) lemon juice, freshly squeezed
Pinch salt
1 ripe avocado, cut in half and pitted
2 tablespoons (18 g) crushed dry-roasted hazelnuts, crushed raw hazelnuts, or lightly toasted pine nuts
In a blender, place the spinach, water, garlic, lemon juice, and salt. Pack the spinach leaves down and then blend until smooth, scraping down the sides as necessary.
Spoon the avocado out of its skin and into the blender and process again until smooth. Taste and add additional salt, garlic, or lemon juice if necessary. Divide into 4 equal portions and garnish with the nuts.
Yield: 4 servings
• If you want to avoid cooked ingredients, omit the garlic or use raw garlic instead and use raw hazelnuts instead of dry-roasted.
• See “Notes from the Kitchen” on page 59 for some tips on cleaning spinach.
• Raw soups are very easy to make and packed with fiber and nutrients. Always use enough liquid to get the vegetable fibers to puree properly, and use avocado as a creamy base to get the proper consistency. Add the avocado last so as not to overblend. Use more or less liquid for thicker or thinner soups. You can serve raw soups at room temperature or chill them in the fridge.
• Try these recipe variations: Add a dollop of plain yogurt to each bowl in place of the nuts or omit the garlic and blend in small peeled apple for a sweeter flavor.
Delicious digestive aid
Prep Time: 10 minutes
Cook Time: 45 minutes, to roast garlic
Ingredients
3 large whole bulbs garlic
1 medium red onion, peeled and sliced
1 tablespoon (15 ml) extra virgin olive oil
3 large roasted red peppers
2 tablespoons (8 g) fresh parsley
Dash hot pepper sauce
Fresh ground black pepper
6 cups (420 g) raw vegetable crudités, such as celery sticks, baby carrots, zucchini or summer squash spears, sugar snap peas, and broccoli florets
Preheat the oven to 375°F (190°C, gas mark 5).
Slice the tops off of the garlic heads so most of the cloves are exposed. Place the garlic in a pie plate or small roasting pan. Add the onion to the pan around the garlic. Drizzle the garlic and onion with the oil. Bake for about 45 minutes, until the garlic is completely soft and lightly caramelized.
Place the red peppers, parsley, garlic, onion, and hot pepper sauce in a blender and process until mostly smooth. Add black pepper to taste. Serve with the crudités.
Yield: 6 servings
• This dish has a complex, robust flavor that pairs beautifully with the sweet crunch of raw, or even steamed, veggies. It requires some roasting time to get the flavor depth, but once you have the roasted ingredients, it comes together in a flash. It’s great for taking to parties.
• You can use jarred organic roasted red peppers in oil or roast them yourself. If you roast them yourself, you don’t need to use any oil. Preheat the oven to 475°F (240°C, gas mark 9). Cut the peppers in half and remove the seeds and white ribbons. Place the peppers cut side down on a baking sheet. Broil the peppers for 7 to 10 minutes. Once the skins are brownish-black, remove the peppers from the oven and immediately place them in a large resealable plastic bag. Close the bag and let sit for about 30 minutes. Once the peppers are cool enough, remove them from the bag and easily peel off the skins.
• Roasted red peppers are easy to prepare anytime and will keep for a few days in the refrigerator. They are great on salads, in sandwiches, or pureed into soups.
A sweet treat for your skin
Prep Time: 5 minutes
Cook Time: 4 minutes
Ingredients
1 fresh pineapple, peeled, cored, and cut into ⅓- to ½-inch (0.8- to 1-cm) rings
Cayenne pepper, optional
Fresh ground black pepper, optional
Place the pineapple on a platter and sprinkle half the slices with cayenne papper, to taste, and half with black pepper, to taste. Grill each side for 2 minutes until lightly caramelized. Place gently on a plate and allow to rest until slightly cooled.
Yield: 4 to 8 servings, depending on size of pineapple
• Fresh pineapple doesn’t ripen after picking, so try to choose a ripe one. The leaves should be green and look fresh, and the “eyes” on the skin should be plump. The pineapple should be firm and give off a strong sweet smell of (what else?) pineapple.
• To prepare a fresh pineapple yourself, twist the crown from the pineapple, slice it in half the long way, and then quarter it. You can then cut out the core and cut off the rind. Cut the quarters into chunks. You can grill them shish-kebab style.
• To core and peel a pineapple for rings, it helps to have a proper corer and curved peeling knife, which are available at specialty stores. But most grocers sell fresh pineapple already peeled and cored for you.
• If you’re concerned about the sugar content of pineapple, another tasty and quick low-glycemic hot fruit option is to halve 2 pink grapefruits, drip 1 teaspoon of raw honey onto the tops of each, and broil them in the oven for 4 to 6 minutes until lightly caramelized.
For years, we’ve heard that portion control is the secret to successful weight management. But we live in an era when restaurant portions have become so obscenely large that our sense of a normal size portion has become seriously distorted. Even if we were to cut those portions by one-third, we could still be eating enough to make weight loss impossible. In this context, what does portion control actually mean? And can it really work as a strategy?
Sue Pedersen, M.D., thinks it can and she’s done some ingenious research to demonstrate it. Her group took 130 obese patients with type 2 diabetes and assigned them to two groups. One group received conventional care, such as standard dietary instruction (e.g., protein that would fit in the palm of your hand, a fist-sized portion of potatoes, etc). The other group received an ingenious device called the Diet Plate.
The Diet Plate is a commercially available calibrated dinner plate and breakfast bowl. The “male” version of the plate is calibrated for about 800 calories per meal, and the female version for 650. The plate is divided into four sections designed to contain predetermined volumes of protein and carbohydrates, with small sections for cheese and sauces. The remainder of the plate is open for vegetables, which are unlimited. The cereal bowl is calibrated to allow a 200-calorie meal of cereal and half a cup of milk. The subjects were told to use the plate for the biggest meal of the day (typically dinner), and the cereal bowl for breakfast. No instructions were given regarding lunch.
“It’s very hard to portion a sandwich on a plate,” Pedersen told me.
The results were impressive. People using the plate were more than three times likely to lose a significant amount of weight, Pedersen said. What’s more, the people using the plates were two times as likely to require a decrease of their diabetic medications.
“At the six-month mark, we even had some people who were able to come off their diabetes medications entirely,” Pedersen said.
The Diet Plate used in the study is available at www.dietplate.us.
