Tag Archives: intuitive eater

Peach and Ricotta Spelt Scones

Summertime in the south means peaches, peaches, peaches! These ephemeral delights are best enjoyed at peak ripeness, whether raw, baked, blitzed into ice cream, or preserved. For this peach and ricotta spelt scones recipe, adding a bit of spelt flour into the all-purpose helps the mixture stand up to the juicy peach chunks, while ricotta makes for a moist, loose crumb. With just 1/4 cup of brown sugar, these scones are scarcely sweet at all, allowing the peach flavor to really shine!

These scones are not a low-fat food! While the addition of real fruit chunks and spelt flour does help to offset the added sugar, ingredients like ricotta, heavy cream, and butter bring the dough together. Fat content aside, these scones are fun to bake and a treat to eat.

What is Spelt Flour?

If you are a seasoned baker, you understand different flours tend to behave…differently. Some have higher protein content than others, like bread flour. Some have low protein content like cake flour. Then there’s the wide range of alternative flours, like rice, tapioca, chickpea, amaranth, etc. And let’s not forget about whole wheat!

While each of these flours is worthy of a lengthy discussion in and of themselves, let’s start by taking a look at spelt flour.

Spelt flour is a stone-ground ancient grain that was a precursor to modern wheat. It can be used in lieu of all-purpose flour or, commonly, whole wheat.

Once a prolific crop in the Middle Ages, spelt flour has a pleasant, sweet and nutty flavor. It adds a reddish tint to your baked goods, and is capable of light and airy baking. Whole grain spelt flour and spelt berries are available at most grocery stores or online at Bob’s Red Mill’s website.

Reasons to Use Spelt Flour

Whole grain spelt flour is an ample amount of fiber as well as:

  • Vitamins B1, B3, B6
  • Vitamin E
  • Calcium
  • Magnesium
  • Manganese
  • Iron
  • Phosphorus
  • Selenium
  • Zinc

This is a far cry from all-purpose flour, even enriched flour, which has additives not naturally occurring in the wheat flour. For a list of the nutrition facts of enriched flour, click here.

Furthermore, spelt flour helps in reducing blood sugar spikes after eating, making these scones taste even sweeter. Because of spelt’s easy digestibility, it has even been shown to reduce inflammation in the gut and promote healthy digestion!

Ways to Use Spelt Flour

Spelt flour is more versatile than it might seem! A wonderful way to begin incorporating spelt flour into your baking is to add it half and half with regular flour. (For example, if a recipe calls for 3 cups of flour, add 1.5 cups of all-purpose flour and 1.5 cups of spelt flour.)

When you’re not making peach and ricotta spelt scones, some popular ways to use spelt flour include:

  • cakes
  • muffins
  • waffles or pancakes
  • breads
  • cookies

Looking for a savory application? Check out this recipe for herbed spelt scones packed with parsley and lemon zest!

Juicy Peach and Ricotta Spelt Scones

This recipe comes together with a few choice ingredients. Gather your perfectly ripe peach, dry ingredients, ricotta, cream, and lemon.

ricotta peach scones ingredients

Then add butter to your whisked dry ingredients and chop your peaches.

chopped peaches, ricotta, butter in dry ingredients

Cut the butter into the dry ingredients using a pastry cutter, fork, or your fingers.

cut butter

Toss in your chopped peaches.

chopped peaches in butter and flour

Mix to incorporate, then mix your buttermilk with your ricotta.

wet and dry ingredients

Mix the wet into the dry ingredients until just incorporated.

Shaping Your Peach Ricotta Scones

peach ricotta spelt scone dough

Mold into a disk about 1 inch thick on a floured surface. Cut into 8 even triangles, or into squares if you prefer.

peach spelt dough disk

I chose triangles 🙂

cut peach scones

Brush with cream before baking.

peach scones brushed with cream

If you like, sprinkle some large crystal sugar over the top of these beauties!

cream brushed scones

Bake for 15-17 minutes aaaand…

finished peach and ricotta spelt scones

Best eaten warm. These scones keep wrapped up tight or in an airtight container up to 3 days.

juicy peach and ricotta spelt scones

Juicy Peach and Ricotta Spelt Scones (Low Sugar)

Based of of Smitten Kitchen's Rasperry Ricotta Scones recipe!
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 17 minutes
Course Appetizer, Breakfast, Dessert, Snack
Cuisine American, baking, Intuitive, Seasonal, traditional
Servings 8 scones

Equipment

  • pastry brush

Ingredients
  

  • 1 cup all-purpose flour
  • 1 cup spelt flour
  • 1 Tbs baking powder
  • 3/4 tsp kosher salt
  • 1/4 cup dark brown sugar
  • 6 Tbs cold butter, cut into pieces
  • 1 heaping cup peaches, cut into cubes (about one large peach)
  • 3/4 cup whole milk ricotta
  • 1/3 cup heavy cream, plus more for brushing
  • 1/2 lemon, seeds removed, juiced
  • large crystal sugar for sprinkling (optional)

Instructions
 

  • Preheat the oven to 425°F and line a baking sheet with parchment paper or a silicone mat.
  • Add strained lemon juice to heavy cream and stir. Let mixture sit 10-15 minutes.
  • Whisk dry ingredients together in a large mixing bowl and set aside. Cut the peach into cubes and remove the pit. Cut butter into 1 Tbs pieces.
  • Using a pastry cutter, fork, or your fingers, cut the butter into the combined dry ingredients. Once the mixture resembles coarse crumbs, add the peach chunks and stir to combine.
  • Combine ricotta and heavy cream with lemon juice (buttermilk replacement). Using a spatula, mix the wet ingredients into the dry ingredients until just combined.
  • Heavily flour a countertop or cutting board and shape the dough into a disc about 1" thick. Cut into 8 even scones (square or triangular work).
  • Place scones on baking sheet, brush heavy cream and sprinkle with optional sugar. Bake 15-17 minutes, or until scones are lightly golden brown. Allow to cool to room temperature before eating. Best enjoyed within 3 days after keeping in an airtight container.
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Creamy Coconut Cauliflower Rice (Vegan and Keto)

If you are looking for a cauliflower rice recipe with simple ingredients and a big flavor, this is it. Plus, it happens to be vegan, paleo, and keto! It’s a great side for anyone monitoring how carbs and dairy react with their body. This creamy dish is surprisingly filling, and pairs well with just about any protein.

Health Benefits of Cauliflower

You’ve been told to eat your green vegetables before, but what about your cauliflower? (…or romanesco, for that matter–I mean, nature really outdid herself with that one!)

You may have heard that brightly colored foods contain more vitamins and minerals, but don’t be fooled: cauliflower ranks with the best of ’em for nutrition. With a high fiber content and low carb count, this low-glycemic food is a great addition to any diet. Whether you are on a plant-based food plan or an omnivorous one, a full serving of cauliflower will likely make your body happy. Aside from fiber, a serving of cauliflower contains:

  • Vitamin C. One cup of cauliflower contains 77% of your vitamin C intake for the day.
  • Vitamin K. In fact, some blood-thinning medications advise not to eat too much cauliflower too quickly, as its high vitamin K content may affect the medicine!
  • Vitamin B6 and folate
  • Phosphorus, magnesium, and potassium
  • Antioxidants. One of these, indole-3-carbinole, has been shown to reduce the likelihood of breast and reproductive cancers in men and women.

In short, eating these compounds has medical associations with improved memory, digestion, blood circulation, and bone strength. Sounds pretty good, right?

Is Coconut Milk Good For You?

If you’ve ever looked at the back of a can of coconut milk, you’ve probably noticed that it is a high calorie food. Even the “lite” coconut milk has about the same caloric value as an equivalent amount of whole milk. Conversely, 1 cup of coconut cream (a common ingredient in many curry dishes and soups) contains a whopping 552 calories, as well as 57 grams of fat.

You may be thinking, “That’s a lot of fat!”

If you are, you’re correct–roughly 93% of coconut milk’s calories come from fat. But the fat present in coconut milk is primarily composed of saturated fats known as medium-chain triglycerides (or MCTs). Generally, these fats are known to decrease appetite and increase energy, and may even improve your cholesterol levels!

Coconut milk and coconut cream also contain several vital nutrients, including copper, potassium, selenium, iron, folate, manganese, and magnesium.

To boot, coconut-based product contains lauric acid, which fights viruses and bacteria. This is why some people partake in coconut oil pulling to boost their oral hygiene.

Coconut oil has also been shown to reduce swelling and inflammation in several studies.

So yes: full fat coconut milk is rich in saturated fats. Luxuriate in it! With all the associated health benefits, adding coconut cream to your cauliflower rice will take your vegetable game to the next level.

Best Way to Cook Cauliflower

According to research presented by CNN, the best way to prepare vegetables is to steam them. This provides the highest level of nutrient retention in the vegetable, as opposed to boiling, which causes cauliflower to lose up to 50% of its antioxidants.

In short, the less water you use in your vegetable preparation, the more likely your veggies are to retain their nutrients.

Creamy Coconut Cauliflower Rice

First, chop the shallot, peel and chop the ginger, and zest and juice the lime.

ingredients for coconut cauliflower rice

Blitz the cauliflower in a food processor until it resembles rice.

uncooked cauliflower rice

Heat the coconut oil in a large skillet and sautee shallot and ginger for several minutes. Add riced cauliflower and sautee several more minutes. Add lime juice, zest, red pepper flakes, salt, and coconut milk. Cook until the coconut milk has reduced and the mixture is homogenous. Add cilantro as a garnish. Keeps up to 3 days in the fridge.

cauliflower rice garnished with cilantro

Creamy Coconut Cauliflower Rice (Vegan, Keto)

This cauliflower rice recipe calls for full fat coconut milk and lots of lime!
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Side Dish
Cuisine Diet, keto, Special Diet, vegan
Servings 4 people

Equipment

  • food processor

Ingredients
  

  • 2 Tbs coconut oil
  • 1 large shallot, minced
  • 3 cloves garlic, minced
  • 1 inch piece of fresh ginger, peeled and minced
  • 1/2 tsp red pepper flakes
  • 1 head cauliflower, "riced" in food processor
  • 1 can full-fat coconut milk
  • 1 large lime, zested and juiced
  • 1 tsp fish sauce, optional
  • salt, to taste
  • cilantro, for garnish

Instructions
 

  • Cut and core the cauliflower into individual florets. Run the florets through the shredding blade of a food processor until the cauliflower resembles rice. Work in batches to avoid overloading the food processor.
  • Heat the coconut oil in a large skillet over medium-high heat. Add the minced shallot, ginger, garlic, and red pepper flakes and sautee until fragrant, about 2 minutes.
  • Add the cauliflower and saute until the cauliflower releases steam, stirring occasionally, about 5 minutes.
  • Add coconut milk and cook, stirring frequently, until the coconut milk has reduced and the mixture is homogenous.
  • Remove from heat and stir in lime zest and juice. Season with salt.
  • Garnish with cilantro and serve immediately. Keeps up to 3 days in the fridge.
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Nik Sharma’s Spicy Collard Greens and Legume Soup

A few days ago I woke up with a splitting headache and an achy kind of nausea. I say “woke up” loosely, because I laid in bed for several hours just trying to figure out what’s what. Even though it is July in the South, and plenty hot, and plenty humid, I knew what I needed. The answer? Hot, nourishing soup with plenty of collard greens, which happen to be the state vegetable of South Carolina.

You may be thinking, “You crazy woman. It’s 1000 degrees outside where you live and 900% humidity. A walk halfway ’round the block is enough to get you sweating. Why are you making hot soup?”

And reader, I must say: valid point…

However, the body needs what the body needs, and sometimes silver-green bunches of bitter collards and turmeric-coated chickpeas can work some of the profoundest miracles.

I leafed my way through the picture-rich Flavor Equation gluttonously, lingering over pages that contained ingredients I’d never heard of. If you need some magic injected into your culinary life, consider this beautiful book by Nik Sharma. He breaks down some of the science of what makes ingredients big players in the kitchen and throws in some really interesting recipes for adventurous eaters intent on culinary play.

I saw the picture of this chili-spiced soup and just knew it would cure me.

What’s not to love about stewed greens in bright tomato and tamarind, with spiced chili, turmeric, cinnamon, and black pepper seasoning two kinds of legumes?

I ate not one, but two bowls of this for early dinner and was back on track by 8.

Health Benefits of Collard Greens

These broad, leafy greens have more to offer than meets the eye. Here are some of the top nutritional benefits to eating collard greens regularly:

  1. Liver Detox: Collard greens are rich in glucosinolates, which cleanse cells of toxins and gradually purify the body over time.
  2. Vitamins and Minerals: Rich in vitamins A, C, K, and B-6 as well as iron, magnesium, and calcium, collard greens offer your body the building blocks to do everything from producing hemoglobin in your red blood cells, to boosting the immune system, to improving skin health.
  3. Fiber: High in both water content and fiber, collard greens are very beneficial to your gut in “keeping regular.” Fiber not only cleans out your lower intestine but also slows down your liver’s processing of sugars, lowering the chance that sugar will be converted to fat. Fiber also lowers cholesterol levels and may even have associations with bolstering mental health.

In South Carolina, it’s standard to purchase collard greens in giant bunches, too large to fit in the average grocery bag. Most folks cut the tough rib out of the center of the leaf, chop the greens into forkable chunks and stew them in a deliciously seasoned liquid. Here is a recipe for classic Southern Collard Greens from Grandbaby Cakes.

The Recipe

Collards aren’t all this dish has to offer. From the healing punch of warming spices to the healthy protein contributed by the chickpeas and lentils, this soup will have you going back for another bowl.

First, I prepped all of the ingredients. I thawed my homemade stock…diced the onion…soaked the red lentils…peeled and chopped the ginger and garlic…washed and cut the collards….etc. It was my day off and I had all day to make magical soup, as far as I was concerned. A mini “vacation,” if you will.

(If you are looking for other ways to use up your gorgeous red lentils, check out this recipe for dal from one of my previous posts!)

Once the ingredients were prepped, it became a matter of bringing out the best in all of them. Sauteeing the onions until translucent, just cooking through the ginger and garlic, caramelizing the tomato paste and blooming the spices, stewing the tomato and collards…then adding the beans and stock to simmer until everything married together.

Serve yourself a bowl, add a healthy amount of fresh herbs on top, and you’ve got yourself a wellness boost:

Bet you can’t eat just one bowl.

Nik Sharma's spicy collard greens and legume soup recipe

Nik Sharma's Spicy Collard Greens and Legume Soup

Nik Sharma
This collard-packed soup is doubled down on legume-y goodness with both red lentils and chickpeas. With warming spices and brightness from fresh tomato and tamarind, this vegetable stew will leave you both refreshed and comforted!
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Course dinner, Main Course, vegan, Vegetarian
Cuisine Comfort Food, Intuitive
Servings 4 people

Equipment

  • heavy bottomed dutch oven

Ingredients
  

  • 1/2 cup red lentils
  • 2 Tbs olive oil
  • 1 medium onion
  • 4 cloves garlic, peeled and chopped
  • 1 inch fresh ginger, peeled and chopped
  • 1 cinnamon stick
  • 1 tsp black pepper, freshly ground
  • 1 tsp red chili powder
  • 1/2 tsp ground turmeric powder
  • 2 Tbs tomato paste
  • 1 large tomato, diced
  • 7 oz collard greens, rinsed, midribs removed, and coarsely chopped
  • 1 can chickpeas, rinsed
  • 1 quart low-sodium vegetable stock, or chicken stock
  • 1 Tbs tamarind paste
  • salt, to taste
  • chopped parsley, to taste
  • chopped cilantro, to taste

Instructions
 

  • First, rinse your lentils in a fine mesh colander and pick out any impurities. Cover lentils in a bowl with 1 cup of water and let soak for 30 minutes.
  • While the lentils are cooking, peel and dice the onion, garlic, ginger, and tomato and set aside. Remove the midribs from the rinsed collards and roughly chop.
  • Heat oil in the bottom of a large dutch oven over medium-high heat. Add the onion and sautee for about 5 minutes, or until translucent. Add ginger and garlic and cook 1-2 minutes, or until fragrant. Add cinnamon stick, pepper, chili, and turmeric followed by the tomato paste and cook 2-3 minutes.
  • Drop in the diced tomato and collard greens and stir until the leaves are bright green and begin to wilt, about 1 minute. Drain the soaked lentils and add to the pot along with chickpeas and stock.
  • Bring the mixture to a boil, then reduce to a simmer. Cook uncovered about 30 minutes, or until the lentils are tender but still retain their shape. Season to taste with salt.
  • Garnish with freshly chopped herbs and serve immediately.
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Vanilla and Plum Clafoutis

Have you ever heard of a “clafoutis?” Y’know, until a few days ago, I didn’t know what on earth it could be either. It sounded French and according to the internet, it is made of a few simple ingredients. I decided to give it the ol’ college try. If you’ve ever made and/or enjoyed a dutch baby, chances are you will probably enjoy a plum clafoutis. If you did a DNA test, I’m sure it would tell you they are siblings; or, at the very least, first cousins. And tasty too!

What’s a Clafoutis and How Do I Pronounce It?

According to the dictionary, a clafoutis (klah-foo-TEE) is a tart made of fruit baked into a sweet batter. A traditional version of this is made with cherries, so stone fruits are a natural choice. The spongey batter is higher in eggs and milk than it is in flour, which makes for a springy forkful. What’s not to love about this simple confection?

More on the Origins of the Clafoutis

So, your typical cherry clafoutis as it would be made in France (after all, it IS a French word) would be served warm and dusted with powdered sugar. Fun fact: the French traditionally leave the pits in the cherries to impart an almond character to the sponge. (If you, like me, feel that you already spend enough time and money at the dentists’ office, adding a kiss of almond extract is a safe substitute for the pits.)

Originally from Limousin, France, “clafoutis” comes from the root “clafir,” meaning “to fill.” Thus, it is a baked dessert “filled” with fruit. However, while the simple nature of the recipe makes for easy substitutions, the French have dubbed any version containing a fruit other than cherries a “flaugnarde.” Being a little more–erm–progressive, I personally am willing to call this plum version a clafoutis. One can only keep so many French words in ones head, after all.

Why Is My Clafoutis Rubbery?

Sadly, we’ve all been there…or if we haven’t yet, we’re not looking to end up with a rubbery clafoutis. To ensure that this does not happen to you, bake your confection at the proper temperature, and be sure not to overbake! Longer cook times and higher temperatures make for a very sad egg dish. Any French person would tell you that.

Not All of Us Live in South Carolina…

If I am going to tout myself as a seasonally-minded blogger and eater, I have to address the fact that the plums I found at the farmer’s market are not available everywhere in the U.S. Strictly speaking, it is a little early for plums. The good news? Strawberries are starting to emerge, and rhubarb has been in full force for some time now. There is absolutely no reason why you can’t make yourself a strawberry rhubarb clafoutis and enjoy every minute of it. (If using strawberry rhubarb, replace vanilla bean with 1/2 tsp vanilla extract.)

Whichever Fruit You Prefer, Here’s the Plum Clafoutis:

fresh plums, fresh eggs, sugar, flour, milk, salt, vanilla bean

Assemble your ingredients. Chop your plums into chunks, macerate in sugar. Scrape vanilla bean into milk, and throw the pod in with the plums to hang out and impart flavor.

macerated plums, clafoutis batter

Whip up your batter and arrange plums in the bottom of a cast iron or oven-safe pan; no need to go overboard arranging your fruit. Chances are, the batter will cause the plums to float off the bottom of the pan.

plums, eggs, milk, flour, salt, sugar, vanilla

Before pic, featuring floating plum wedges and aromatic batter. Make sure not to overbake your clafoutis to prevent it from becoming rubbery. This recipe calls for a high egg/milk: flour ratio, which should further prevent a rubbery dessert. If, however, you encounter a clafoutis quandary, consider adding another egg and/or more milk in the future.

vanilla bean and plum clafoutis, cast iron pan

After! Feel free to dust with powdered sugar and serve warm. Or, add a scoop of plain vanilla ice cream or full-fat yogurt and enjoy!

plum clafoutis, vanilla ice cream

This dessert is light, so feel free to dish yourself a hearty slice.

vanilla bean and plum clafoutis, vanilla ice cream

Serves 8 people, keeps in the fridge for up to four days, and reheats well. Who’s ready for summer?!

Vanilla and Plum Clafoutis

Fruit studs a custardy sponge in this simple and rustic dessert. Enjoy with vanilla ice cream or yogurt, or with a dusting of powdered sugar!
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Course Dessert, Snack
Cuisine French, Intuitive, Seasonal
Servings 8 people

Ingredients
  

  • butter, for buttering the cast iron or oven-safe dish
  • 6 plums (mine were small so I used 7)
  • 1/2 cup granulated sugar, divided
  • 4 large eggs, beaten
  • 1/2 cup unbleached all-purpose flour
  • 1/4 tsp fine salt
  • 1 1/2 cups whole milk
  • 1 vanilla bean, split lengthwise with seeds scraped (alternatively, use 1 tsp vanilla extract)
  • confectioner's sugar (optional)
  • vanilla ice cream or yogurt (optional)

Instructions
 

  • Preheat oven to 350°F. Butter baking dish and set aside.
  • Remove pits from plums and cut into thin slices. Place in a medium bowl with 1/4 cup sugar and vanilla bean husk and toss. Set aside, allowing the fruit to macerate at least 10 minutes.
  • In another medium bowl, whisk sugar, flour, and salt. Add eggs, milk, vanilla bean seeds and whisk until a smooth batter forms.
  • Arrange macerated plums in the bottom of your baking dish. (You can add the vanilla bean husk if you want, but keep in mind you will have to remove it after it bakes as it is inedible.) Pour batter into the skillet and place on the center rack in the preheated oven. Bake until set, between an hour and an hour and 10 minutes, or until lightly golden brown and puffy.
  • Allow to cool before slicing into wedges. Dust with powdered sugar and/or add a dollop of ice cream or vanilla yogurt and serve immediately. May be frozen up to one week, and keeps well up to four days in the fridge.
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Salt-Cured Egg Yolks

Have you ever bit into something so delicious it was nearly impossible not to crave another bite? Snapped into the perfectly-seasoned chip, slurped some savory ramen, chewed through mouthfuls of crusty, tomato-y pizza?

Have you ever wondered just what it is about these dishes that makes them so hard to pass up?

The answer is “umami,” a Japanese word that literally translates to “pleasant savory taste.”

Umami has roots as far back as 1908 when it was discovered by Kikunae Ikeda, a Japanese chemist. This flavor sensation is often described as “brothy” or “meat-like” with a lingering, mouth-watering effect that coats the tongue. This phenomenon correlates to the presence of glutamates and certain ribonucleotides in food, which can be made even more pronounced by adding salt.

Fermented fish sauces and soy sauce are some of our most ancient representations of umami, which have been traced back as far as the third century in China. Dried bonito flakes, kombu seaweed, tomato paste, parmesan cheese, shrimp, nutritional yeast, shiitake mushrooms, and leeks are some examples of ingredients that are rich in umami. One easy “cheat” for enhancing umami is created by adding MSG powder, short for monosodium glutamate*–this is a powdered combination of salt and glutamic acid, otherwise known as sodium salt; this provides a great savory boost to whatever you are seasoning.

Glutamates make up approximately half of the ingredients in breast milk, so you may be even more familiar with umami than you thought! Interestingly, some studies suggest that umami both stimulates appetite and contributes to satiety, making it an ideal addition to nearly any dish.

What Do Salt-Cured Egg Yolks Have to Do With Umami?

I am always looking for more ways to sneak umami into dishes. Salt-cured egg yolks are an easy way to add a flavorful boost to your meal, and could even be used to replace parmesan cheese for those who are sensitive to dairy or are simply trying to cut back. What’s more, they keep almost indefinitely in an airtight container in the fridge!

All you need for this recipe are high-quality egg yolks, preferably from local hens, fine kosher salt, cheesecloth, and time.

Here I’ve separated my yolks and poured my salt into a bowl.

The yolks are then nestled into depressions, then completely covered with salt. These sit this way undisturbed for one week in the fridge. Here’s what they look like after seven days:

salt-cured egg yolks recipe

At this stage, the yolks are wrapped loosely in cheesecloth and hung in the fridge to air cure for one to two more weeks, or until they are completely dry. (Note, they will still be a little tacky to the touch, but should be generally firm.)

recipe for salt-cured egg yolks

Gloriously lumpy, these salt-cured egg yolks have already graced the top of my pasta carbonara and may even find their way onto my popcorn later…recipe for carbonara coming next week!

pasta carbonara with salt cured egg yolk and parmesan

*Some have drawn correlations between MSG consumption and asthma, migraines, and brain damage–however, the FDA still regulates MSG as safe. Glutamates are abundant in nature (as I mentioned earlier, they make up over 50% of the ingredients naturally occurring in breast milk), and glutamic acid works as an excitatory neurotransmitter. This means that in order to relay a message, it stimulates nerve cells. Some folks argue this can be done to excess, which is why MSG has been labeled an excitotoxin. A study completed in 1969 studied mice that were given large injections of MSG, which caused harmful neurological effects. However, when consumed in normal amounts, dietary glutamate should have imperceptible effects on the brain as it cannot cross the blood-brain barrier. Of course, there are those who are more sensitive to MSG than others; symptoms of this include flushing, muscle tightness, tingling, numbness, and headaches or migraines.

Salt-Cured Egg Yolks

Using the simple ingredients of high-quality eggs and fine kosher salt, these hardened egg yolks make for an easy burst of flavor to grate over anything from pizza and pasta to popcorn.
Print Recipe Pin Recipe
Prep Time 5 minutes
Curing Time 21 days
Total Time 21 days 5 minutes
Course Seasoning, Side Dish, Spice
Cuisine American

Equipment

  • cheese cloth

Ingredients
  

  • 4 high quality eggs, preferably local
  • 1 box fine kosher salt or pickling salt

Instructions
 

  • Crack the eggs and separate the yolks from the whites. Reserve the whites for later use.
  • Pour about 1/2"-3/4" of salt into a bowl or tupperware large enough to fit all four yolks widthwise with at least 1/2" space in between. Using your finger, create little impressions in the salt for the yolks, making sure to leave some salt at the bottom of the depression and not scratching the bowl bare. Carefully place the yolks into their depressions, then cover completely with salt. Seal or wrap with plastic wrap and place in the fridge undisturbed for one week.
  • After one week, remove yolks from fridge. Carefully comb through the salt and brush the yolks free from the majority of the salt.
  • Wrap yolks loosely in cheese cloth and allow to air dry or "cure" in the fridge 1 to 2 more weeks, or until thoroughly hardened. (Note: They may be a little tacky but should be completely firm.) These keep almost indefinitely in an airtight container, and can be grated over a dish to accentuate umami flavors.
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Red Lentil Dal Recipe

If you love Indian food but often feel daunted by the idea of making it yourself, red lentil dal (sometimes spelled “daal” or “dahl”) is a great entry point. With simple ingredients and minimal effort, dal requires basic knife skills and a little patience. To boot, this recipe also happens to be vegan; but while it is free of animal products, it is in no way lacking in flavor. When I first sampled a bite to make sure the lentils were cooked through, I ended up standing for several minutes over the stove, eating spoonful after spoonful and groaning over just how delicious this dish actually is.

What’s more, it’s arguably even better the day after you make it, after the ingredients have had more time to meld in the fridge. I love making a big pot of red lentil dal and nursing it over the course of the week; you can doctor it several ways to add some variety, and eat it for literally any meal. (I had it for breakfast the morning after I made it!) Add some fresh cilantro, a squeeze of lime, coconut cream, crispy fried onion slivers, or some raita or yogurt. Eat it with naan, roti, on toast, or with brown or basmati rice. This dish is complex and balanced enough to stand up to a little tweaking, but really is remarkably good straight out of the pan.

What Is Dal?

Usually including onions and/or tomatoes and a host of spices, dal is essentially savory lentil porridge.

The word “dal” comes from the similarly named Sanskrit root verb, meaning “to split,” and is commonly used to refer to lentils of all colors and sizes. (In this case, however, we are talking specifically about the dish.) Made from either lentils, peas, or beans which do not require soaking (also called “pulses”), dal comes in three primary forms: made from unhulled pulses, split pulses, or hulled and split. When a pulse is hulled, its outer shell is removed, thereby making it easier to digest; in turn, however, it looses some of its inherent nutritional value in the process, such as dietary fiber.

According to Wikipedia, India is the leading producer and consumer of pulses in the world, no doubt why lentils and other legumes contribute so much to Indian cuisine. Most Indian households eat lentils in some form at least once throughout the day (either sweet or savory), no matter where they fall on the financial or class spectrum. In this way, pulses are a great equalizer in Indian cuisine.

One popular way of finishing a bowl of dal is to pour “chaunk” over the top of the bowl. Chaunk is generally whole spices fried in a neutral tasting oil, such as fenugreek, red pepper seeds, or cumin or mustard seeds. However, chaunk varies regionally and comes in a wide variety of forms.

India’s Legume History

Tracing back well before the Christian era, a baked, sweetened lentil paste dessert known as “mande” or “mandaka” reaches back to the Buddhist era. Two legumes which show up in India’s historical texts are chickpeas and horse gram, both of which are still eaten in India to this day.

In texts dating back to 1130 AD, pulses are mentioned as the main ingredient in common dishes, with dals made from cereal grains also present. Pulses can be cooked with or without soaking, but can also be ground into a flour and used to make traditional Indian breads such as papadum, or moong dal paratha.

Lentils are also considered the first meal of someone in mourning, because they are round and sorrow (like a wheel) is thought to come around and touch everyone in their turn. Additionally, the lentils’ smooth shape is thought to symbolize the silence indicative of the mourning period in Indian culture.

It is said in lore that during King Avadh’s reign, a cook was hired exclusively to cook lentils. He took the job on the condition that the king eat the lentils while they were good and hot, never allowing them to grow cold. This worked for a while, until the king was unable to come as planned for dinner one day.

In frustration, the cook threw the whole dish away and walked out, saying “yeh mooh aur masoor ki daal” or “you are not worth this lentil!”

Health Benefits of Red Lentil Dal

Aside from being a low fat, low cholesterol dish due to being pulse-centric rather than meat-centric, red lentil dal also contains hearty doses of ground spices like cumin, coriander, and ginger. Thought to contain healing properties in India’s Ayurvedic medicine tradition, dal nourishes on a cellular level and promotes overall wellness in several ways.

Lentils are high in

  • B vitamins
  • zinc
  • potassium
  • magnesium
  • folate
  • manganese
  • phosphorus
  • phytochemicals, which prevent diseases like heart disease and type 2 diabetes
  • fiber
  • iron
  • and are 25% protein

They have also been linked to heart health, blood sugar management, lower blood pressure, and general fitness, as they increase satiety and discourage overeating.

Fresh cilantro has been linked to reduced symptoms of Parkinson’s disease and Alzheimer’s, reduced anxiety, and blood sugar management.

In this recipe, ground cumin, coriander, ginger, and turmeric are all used; each of these spices is thought to host a litany of health properties, essentially adding up to reduced inflammation, blood sugar management, improved heart health, weight loss facilitation, and improved brain health and digestion.

(If you are curious about learning more about yam nutrition facts for this dal, please refer to my previous blog post for Sweet Baked Yam With Tahini, Cilantro, and Pepitas.)

yam, red lentils, tomatoes, ginger, garlic, onion, spices, salt, coconut cream, dal recipe

It’s hard to have a bad day eating such colorful food…perhaps this is why golden turmeric is linked with depression relief!

Onions sauté in a little oil followed by yams, ginger, garlic, and red pepper. In go the lentils, spices, salt, tomatoes, and some water…

simmering red lentil dal, dal recipe

Everything simmers for about 35 minutes. Stir in some coconut cream for some richness and just try not to immediately scoop yourself a bowl! And don’t worry if you find yourself with a happy amount of excess–dal freezes beautifully!

Red Lentil and Yam Dal

Adapted from Nigella Lawson's NYT recipe.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Course healthy, Main Course, Side Dish, Vegetarian
Cuisine Indian
Servings 4 people

Ingredients
  

  • 3 Tbs neutral flavored oil, such as canola
  • 1 medium onion, finely diced
  • 2 cups sweet potato, finely diced
  • 1 inch peeled ginger, finely minced
  • 2 large cloves garlic, finely minced
  • 1/2 tsp aleppo chili flakes
  • 1 cup red lentils
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 2 tsp ground turmeric
  • 1 tsp ground ginger
  • 1/4 tsp black pepper, freshly ground
  • 1 1/2 cups canned diced tomatoes
  • salt, to taste
  • 1/4 cup coconut cream
  • cilantro, for garnish

Instructions
 

  • In a large, heavy-bottomed dutch oven, heat oil over medium heat. Add onion and sautuntil translucent, about 5 minutes. Add yam and sautee for another 5 minutes.
  • Reduce heat to low and add ginger, garlic, and pepper flakes, and stir. Add lentils and ground spices to the pot, and stir until fully incorporated. Add tomatoes and 3 1/2 cups water, and raise heat to high until the mixture boils.
  • Once boiling, reduce heat until mixture is at a rapid simmer and cook about 40 minutes, stirring occasionally, or until lentils are fully cooked and the liquid is absorbed. Season to taste with salt.
  • Remove from heat once liquid is absorbed and lentils are cooked, add coconut cream and stir. Garnish with cilantro and serve immediately.
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Simple Chicken and Spinach in Cream Sauce Recipe

I will never forget the first time I had spinach in cream sauce: the tang of white wine tempered the silken nature of the heavy cream, creating a luxurious blanket for the simmering creminis. It’s hard to argue with the allure of heavy cream, even when we are trying to be eco- or animal-conscious.

I don’t buy it often, and my fridge almost always has milk alternatives in it such as oat or almond–but every now and then, ya just want something so creamy it’s basically liquid butter.

This flavorful sauce beautifully coats tender poached chicken breasts and cooks fresh spinach in a matter of minutes. Grounded in earthy greens and brightened by white wine and a splash of lemon juice, this truly is a decadent, simple dish that makes enjoying dinner a no-brainer. Plus, it comes together in under an hour and utilizes only one skillet, which makes clean up a breeze.

While I would be hard pressed to label this a “healthy” dish thanks to the cream, there are certain benefits to eating lean protein like chicken breasts (low cholesterol, high protein) and spinach.

Health Benefits of Spinach

Aside from containing vital nutrients like calcium, potassium and magnesium, spinach is also high in vitamin A and folate.

Vitamin A has been linked to eyesight, skin, and hair health, as well as reduced risk of certain cancers like cervical, lung, and bladder cancers.

Vitamin A also helps to fight acne and is an essential micronutrient necessary in collagen production, responsible for keeping us looking young and healthy, as well as boosting bone health and nutrient absorption.

Folate plays a key role in red blood cell formation and general cell health and function.

Isn’t it fun to know that, on a cellular level, our foods are working to keep the machinations of our amazing bodies in order?

What’s even more fun is knowing that folate is a nutrient that requires fat in order to be absorbed by the body, thus making this rich cream sauce the perfect vehicle for your leafy greens. How’s that for a justification? 😉

Simple Chicken and Spinach in Cream Sauce Recipe

simple chicken and spinach in cream sauce recipe, shallot, garlic, cream, white wine sauce

Gather your ingredients in advance and season your chicken. This ensures that everything comes together at once when it’s ready to eat.

Simple ingredients means minimal effort, but it also often means crystal-clear flavor that is easier to balance.

What do I mean by “balance?”

Fat vs. acid is a great place to start. In this dish, the cream is obviously the major contributor to the “fat” column, while white wine plays heavily into the “acid.” The reason these two ingredients come together in this straightforward sauce is the fact that they play off each other nicely, making for a surprisingly complex, savory relationship. Add some garlic for pungency and shallot for character and you’ve got an excellent backdrop for whatever you like, whether that be chicken, fish, mushrooms, or vegetables.

poached chicken, seared chicken, white wine and shallot sauce

Part of what keeps the chicken in this recipe so moist is the fact that it poaches after it sears. This has the double benefit of cooking off some of the alcohol in the white wine and further thickening the sauce.

seared, poached chicken breasts, rice, spinach in cream sauce recipe

Add some parsley for color and a squeeze of lemon for a burst of freshness. What this dish lacks in color it makes up for in flavor. Serve with rice or over a bed of fresh spinach, and enjoy!

simple chicken recipe, chicken and spinach with cream sauce

Chicken and Spinach in Cream Sauce

This simple dish comes together in minutes and makes and excellent date-night or special week-end meal!
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Course dinner, Main Course
Cuisine American, French, Intuitive, traditional
Servings 2 people

Equipment

  • cast iron pan or heavy bottomed skillet

Ingredients
  

  • 2 Tbs olive oil
  • 2 chicken breasts
  • salt, for seasoning
  • freshly ground black pepper, for seasoning
  • 1/4 cup flour
  • 2 Tbs butter
  • 2 small shallots or one large
  • 3 cloves garlic, pressed
  • 1 cup heavy cream
  • 1 cup dry white wine, such as pinot grigio
  • 3 cups fresh spinach, packed
  • fresh parsley, to taste
  • fresh lemon wedges, to taste

Instructions
 

  • Season chicken breasts to taste with salt and pepper. Coat (dredge) in flour and set aside.
  • Grate shallot(s) and press garlic and set aside.
  • Heat oil over medium-high in a cast iron or heavy bottomed skillet. Sear chicken until golden brown on both sides, about 8 minutes each turn. The chicken should read 165°F on an instant read thermometer. If using high-quality, organic chicken, feel free to heat chicken to the "chef's temperature" of 155°F, if you are comfortable. Keep in mind the chicken will continue to poach in the white wine in the following steps.
  • Reduce heat to medium and add butter, garlic, and shallots. Cook, stirring frequently, about 3 minutes. Add wine, scraping up any browned bits from the bottom of the pan, and simmer about 10 minutes or until the liquid has reduced by half. Flip the chicken breasts after 5 minutes, then remove using tongs. Place on a cutting board and cover with tin foil, allowing the meat to rest for several minutes while you finish the sauce.
  • Once the wine mixture has reduced significantly, add the cream and cook until the sauce can coat the back of a spoon, between 5 and 10 minutes. Once the sauce is complete, turn off the heat and add fresh spinach, stirring until incorporated and fully cooked, about 1 minute.
  • Cut chicken against the grain into 1/2" strips. Plate with spinach and cream sauce, ideally over a bed of rice. Serve hot with fresh parsley and lemon wedges.
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