Dairy and Gluten Free

Serving size: 4-6, depending on how you use the pesto

            Pesto alla Trapanese developed in Trapani, a city on Sicily’s west coast. Trapani cuts the Mediterranean like a scythe cuts wheat and boasts bountiful fish markets, hills dotted with almond trees, and salt marshes that stretch to the sea. I have dreamed of visiting this town since I was a knee-high and stood on tiptoes to watch my Grandma Sgarlat stir her magic pots on the stove. As children my great grandparents, the Saporitos, roamed land inland from this seaside town. In my dreams the stark blue of the Mediterranean suddenly hits brilliant salt hills as I sit on a salt-blanched cliff and eat grilled swordfish lathered in pesto alla Trapanese.
            Most pesto contains cheese, but with this version of pesto alla Trapanese roasted almonds’ richness supplants the cheese’s fatty mouth feel. Rather than blend together the ingredients, by peeling and then roughly chopping the tomatoes their distinct tang and texture matches rather than absorbs the roasted almonds’ flavor. A touch of lemon zest brightens and adds extra cancer fighting flavonoids (Lai et al.) to the pesto.
            Versatile in its application, this pesto can act as a pasta sauce, dip for crostini, or topping for roasted chicken, fish, lamb, or beef.

1 cup almonds, roasted and finely chopped
1½ cups skinned and deseeded fresh tomatoes, chopped
3 cloves garlic, crushed
¾  cup extra virgin olive oil
1 tablespoon lemon zest
1 cup fresh basil leaves, finely chopped
salt, to taste (this pesto requires a generous amount of salt)
Optional ingredient: two anchovy filets, mortared into a paste
 
1. Prepare the tomatoes. To skin the tomatoes, bring a pot of salted water to boil. Make on X on the bottom of the tomatoes with your knife (just enough to pierce the skin) and cut the core out. Submerge the tomatoes in the hot water for just under a minute, and then pull them out of the hot water to shock them in salted ice-cold water. In about one-two minutes, the tomatoes should be cool enough to handle. Pull the skin off, and place the tomatoes on a cutting board. Cut each tomato in half, and gently squeeze each half over the sink to release the seeds. There will be a few seeds still clinging to the flesh, but most will be removed. After the seeds and skins are removed, roughly chop the tomatoes.

2. Place the crushed garlic, lemon zest, and salt into the chopped tomatoes. If you like anchovies, stir the anchovy paste into the tomato mix.  Allow this mixture to sit for 20 minutes as you prepare the almond base. 

3. Place the roasted almonds in a food processor and process until the nuts are finely chopped (not too roughly chopped and not paste-like, but so small bits of the nuts are still visible). 

4. Stir the olive oil and roasted almond base into the tomato, lemon zest, and garlic mixture.

5. Finely slice the basil leaves and gently fold them into the pesto.

6. Serve. This pesto is best used within a few hours. I have refrigerated the pesto for up to two days and used it in various dishes, and it tasted fine, but the brightness and distinctness of each ingredient mellows as it sits in the refrigerator.
                                                   Works Cited

Lai, et al. “Potent Anti-cancer Effects of Citrus Peel Flavonoids in Human Prostate Xenograft Tumors.” Food & Function, 18 Apr. 2013. Web. 05 Sept. 2015.

Lo Verde, Ignazio. "Salt and Windmills." Best of Sicily Magazine. n.d. Web. 05 Sept. 2015.

Diary and gluten free
Serves 4-5

            Juicy tomato, eggplant’s meaty texture that absorbs garlic, oregano, and ancho, and almond’s deep flavor combine in this baked vegetable side dish. Here I’ve taken the traditional cheese and breadcrumb crust packed with saturated fat and replaced it with a nutrient-rich topping high in monounsaturated fat, a fat that contributes to a balanced cholesterol profile and heart health (Ipatenco; “Nuts and Your Heart”). Lycopene, the carotenoid that gives tomatoes and other fruits their reddish-orange color and helps lower cancer and stroke risk, releases as the tomatoes cook (Karppi; Godman; "Q&A: Lycopene in Cooked Tomatoes?"). When you consider these health benefits as you devour the scrumptious toasted almond, garlic, Ancho, and olive oil crust, you won’t miss cheesy breadcrumbs.
            While best if consumed within an hour or so of baking, you can enjoy the gratin the next day by baking a portion in a toaster oven to heat the base and crisp the crust.

4 early girl tomatoes (or another medium-sized red tomato variety), skinned*
1 medium-sized eggplant*
¼ teaspoon fresh oregano leaves, chopped
¼ cup chopped almonds
¼ cup almond flour
1-tablespoon olive oil
2 medium garlic gloves, crushed or finely chopped
Salt, to taste (a generous sprinkle over the tomatoes, and in the almond topping)
¼ teaspoon Ancho chili powder
1-2 pinches of ground black pepper
4-5 fresh basil leaves, torn

1. Preheat oven to 380 degrees Fahrenheit.

2. Wash, dry, and slice the tomatoes and eggplant into a ¼ inch thick slices.

3. Spread olive oil around a medium-sized baking dish.

4. Place the tomato and eggplant slices in a fan across the baking dish (see the picture).

5. Sprinkle the chopped oregano leaves and a generous pinch of salt over the top of the tomatoes and eggplant.

6. Mix the chopped almonds, almond flour, 1 tablespoon of olive oil, crushed garlic, Ancho chili powder, and ground black pepper together in a bowl. A crumb topping will form as you mix these ingredients.

7. Spread the almond mixture on top of the tomatoes.

8. Place the dish on the top rack of the oven and bake for about 20-25 minutes.

9. Let the gratin cool for about 8 minutes before dividing it into portions, garnishing with torn basil leaves, and serving.

*To skin the tomatoes, bring a pot of salted water to boil. Make on X on the bottom of the tomatoes with your knife (just enough to pierce the skin) and cut the cores out. Submerge the tomatoes in the hot water for just under a minute, and then pull out of the hot water to shock them in salted ice-cold water. In about one-two minutes, the tomatoes should be cool enough to handle. Pull the skin off and place the tomatoes on a cutting board to slice.

*With its soft skin, Rosa Bianca is the variety I prefer, but any smaller, thin-skinned eggplant variety will do. Usually the globe eggplant is too thick-skinned and large in diameter for this recipe.

                                                Works Cited

Godman, Heidi. "Lycopene-rich Tomatoes Linked to Lower Stroke Risk." Harvard Health Blog RSS. Harvard Medical School, 10 Oct. 2012. Web. 16 Aug. 2015.

Ipatenco, Sara. "Monounsaturated Fat Vs. Polyunsaturated Fat." Healthy Eating: SFGate, n.d. Web. 16 Aug. 2015.

Karppi, Jouni, et al. "Serum Lycopene Decreases the Risk of Stroke in Men." Neurology, 9 Oct. 2012. Web. 16 Aug. 2015.

“Nuts and Your Heart: Eating Nuts for Heart Health.” Mayo Clinic, n.d. Web. 16   Aug. 2015.

"Q&A: Lycopene in Cooked Tomatoes?" Consumer Reports News, 4 Sept. 2009. Web. 16 Aug. 2015.

Dairy and Gluten Free
Serves 5-6
          Heavy cream, butter, refined sugar, white flour, and egg yolks are the building blocks for most desserts. When consumed in moderation and sourced from responsible producers these ingredients aren’t harmful, but often riding this line can be hard, and why eat a dessert that might increase our LDL cholesterol and cancer risk? Why not enjoy a dessert that nourishes us in all the ways that good food should?
            The sweet tang of strawberries and raspberries combines with luscious dark chocolate and roasted almonds in this antioxidant-heavy dessert. While the base can be composed of a mixture of fresh summer fruit—blueberries, blackberries, figs, peaches, or plums—strawberries and raspberries are often the most accessible summer fruits. Packed with anthocyanins and phytonutrients, this berry, almond, chocolate mixture will leave you feeling as if you’ve indulged in a sinful dessert while it has a positive impact on your overall health.
            If you follow a gluten or dairy free diet, in most restaurants and dining situations, if you are lucky you might find the rare sorbet or fresh fruit cup; in other words, dessert becomes a boring dining experience or you must abstain altogether. The following recipe uses almonds, coconut, and neutral oil to create a crisp topping that actually tastes better than the diary and gluten packed traditional topping.  

Base:
2 cups strawberries, sliced
1 cup raspberries
¼ teaspoon ginger
½ cup dark chocolate, chopped (check for no cream or milk)

Topping:
½ cup roasted almonds, chopped
½ cup almond flour
½ cup finely shredded coconut
1½ teaspoon vanilla extract
1 teaspoon honey
2 teaspoons light olive, almond, or avocado oil

1. Preheat an oven to 380 degrees Fahrenheit.

2. Wash, dry, and slice the strawberries.

3. Wash and dry the raspberries and place them in a bowl with the strawberries.

4. Add ¼ teaspoon ginger and a pinch of salt to the berries and lightly fold them so that the ginger and salt are evenly distributed.

5. Place the berries in an oven safe dishpan.

6. Chop the dark chocolate and sprinkle it on top of the berry mixture.

7. Prepare the topping: Place the roasted chopped almonds, almond flour, shredded coconut, vanilla extract, pinch of salt and olive oil in a bowl. With a spoon, mix the ingredients together and break up the little balls that form.

8. Sprinkle the topping over the chocolate-berry base.

9. Bake the crisp for 20 minutes, or until the crust turns golden brown and the berries are slightly cooked (don’t cook the crisp until the berries are mush—they should still have some firmness).

10. Cool for 20 minutes or more before serving.


                                                            Works Cited

Lewin, Jo. "The Health Benefits of Strawberries." BBC Good Food. BBC, n.d.     Web. 09 Aug. 2015.


Mazza, GJ. "Anthocyanins and Heart Health." National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 09 Aug. 2015.

            Dairy and gluten free

            Using white beans as a base, this salad combines a luscious lemon-bright dressing tinted with smoky pimenton de la vera, kale’s deep green leaves, and the juiciness of roasted zucchini. While you can use any bean with this recipe, the delicate great white northern beans readily absorb the dressing’s sublime flavor. This salad can stand on its own as a meat-less meal. Great northern beans have high levels of iron, protein, fiber, and potassium, which make them a healthy and robust replacement for animal-based proteins (Kerns).

            Perhaps it’s not necessary to sing the health benefits of kale, which has now become the hot superfood that appears sprinkled into everything from smoothies to popcorn. Although the beans, dressing, and zucchini alone heath-wise make the salad worth your effort, the raw kale contains phytochemicals such a lutein and zeaxanthin, a ridiculous amount of vitamin K, and significant amounts of vitamins A and C (Bruso).

Dressing:
3 tablespoons minced shallot
2 tablespoons lemon juice
1 tablespoon lemon zest
(let macerate for 20 minutes)
2 teaspoons Dijon Mustard
1 tablespoon organic mayonnaise
¼ teaspoon pimenton de la vera
½ olive oil
salt, to taste

Roasted zucchini:
1.5 cups zucchini, medium diced
two dashes of pimenton de la vera
salt, to taste

Salad:
4 cups of great white northern beans
2 cups finely chopped kale leaves (or baby kale), use cavolo nero or black Tuscan kale 
1 tablespoon finely chopped dill
Salt and black pepper, to taste

1. Preheat oven to 400 degrees Fahrenheit.

2. Dice the zucchini and toss it in olive oil, a pinch of sea salt, and a pinch of pimenton de la vera.

3. Cook the zucchini for 10-12 minutes in a 400 degree oven (until just done, still firm).

 4. While the zucchini cooks, place the minced shallot, lemon zest, lemon juice, and a generous pinch of salt in a stainless steel mixing bowl. Stir and let sit for 20 minutes.

5. As the zucchini cools, wash and finely chop the kale and dill. Set aside.

6. Place the mustard and mayo in the shallot-lemon mixture, and stir together until the mixture is smooth. Slowly drizzle in the olive oil as you briskly whisk the dressing. (By “slow,” I mean make sure the oil is emulsified before adding any more.) Add the ¼ tsp. pimenton de la vera and ¼ tsp. salt (and to taste), and whisk in until evenly distributed.

7. Place the beans, kale, dill, zucchini, and lemon-shallot dressing in a large bowl, mix together, season to taste with more salt, if necessary, and place in the refrigerator. Let the flavors blend for 30 minutes, taste again to ensure everything is properly seasoned, and serve. 
  
                                               Works Cited

Bruso, Jessica. "How Nutritious Is Raw Kale." Healthy Eating. SF Gate, n.d. Web. 22 July 2015.

Kerns, Michelle. "What Are the Health Benefits of Great Northern Beans?" Healthy Eating. SF Gate, n.d. Web. 22 July 2015.

Dairy and Gluten Free

            Most turkey burgers are tasteless, dry, and defined by the condiments we smear between them and the bun. With this recipe, a savory burst of brightness infuses each bite. Ancho’s light spice, lemon’s uplift, garlic’s tang, rosemary’s floral aroma, and Castelvetrano olives’ buttery brine combine to create a bold and moist burger. While many Fourth of July partygoers prefer to have a bun with their burger, these patties can hold their own, especially when topped with caramelized onions, homemade pesto, a juicy tomato slice, or a confetti of chopped olives, quartered cherry tomatoes, and sliced basil leaves (see the photo).

Serves 4-5

1 tablespoon fresh rosemary, finely chopped
1 tablespoon garlic, finely chopped
1 tablespoon lemon zest, finely chopped
2 teaspoons ground Ancho chili
1-2 teaspoons salt (to taste)
1 teaspoon black pepper
2 pounds ground turkey, organic or sustainably raised
Optional: 3 tablespoons Castelvetrano olives, roughly chopped
1 tablespoon olive oil (to prevent the burgers from sticking to the baking dish) 
 
1. Preheat the oven to 400 degrees Fahrenheit. 

2. Place all of the ingredients in a stainless steel bowl.

3. Wash your hands thoroughly, or put on food safe gloves. With your hands, mix together all of the ingredients.

4. Form the mixture into 4-5 ounce patties.

5. Place the patties in an oiled baking dish.

6. Discard the gloves and wash your hands.

7. Place the burgers in the oven and bake for about 6-8 minutes before turning them over. Continue to cook the patties for another 6-8 minutes or until they are cooked through (but not overcooked and, therefore, dry).

6. Let the patties sit for 3 minutes after they come out of the oven, and garnish with the topping of your choice.

            *I bake these burgers for health reasons. The traditional grill’s intense char has the potential to cause cancer (prostate and breast—see The New Prostate Cancer Nutrition Book), and the flat grill’s heat concentration can develop a dense crust that may not be the best to ingest. By baking the burgers, you can form an appetizing crust while proving a more gentle heat for the meat. 

Diary and Gluten Free

           Spiedini are the Italian version of kebabs (spiedino=singular form). By marinating the chicken in a flavorful bath of Sauvignon Blanc, Ancho chili powder, rosemary, and other aromatics, a sweet, spicy acidic tang infuses the thigh meat and compliments the grill’s intense heat and char. A gentle piney-herb bouquet emerges from the marinade’s chopped rosemary and its stems which act as skewers.
            In America, most outdoor picnic or dinner parties involve grilled items. Tempted with juicy burgers, beef hot dogs, hot links, and BBQ ribs, these parties can be hard to navigate if you want to follow a healthy diet. Of course, occasionally digesting these meats won’t harm your health, but if you attend these events regularly, summer after summer, they will. Instead of relying on potato salad and cole slaw in order to remain nutritionally on track, bring these easy to assemble spiedini to your next grill party.
            With spiedini, you will increase your vegetable intake, since the meat is bound between mushrooms and onions. Pair the dish with my olive and parsley sauce (http://www.gabriellemyers.com/parsley-and-olive-sauce.html), and eating spiedini becomes a nourishing dining experience.

Serves 4-5

Marinade:
1 cup red onion, small diced
3 medium garlic cloves, crushed
1 tablespoon rosemary, roughly chopped
½ cup olive oil
½ Sauvignon Blanc
2 teaspoons Ancho chili, ground
1.5-2 pounds chicken thighs (skinless and boneless)

1. Wash and dry the chicken.

2. Prepare the marinade and place it and the chicken in a gallon size plastic bag.

3. Let the chicken marinate for about 3-5 hours in the refrigerator.

Spiedini: 
Chicken pulled from the marinade, each thigh cut into six-eight pieces
1 red onion, cut in half, cut into small wedges, then divided into two (roughly ten-twelve total wedges, divided into two small wedges each)
1 packet of crimini mushrooms, washed and stems cut*
12 rosemary stems, about ten to twelve inches long*

1. Wash the rosemary stems by submerging them in cold water for 2 minutes.

2. Lift the stems out of the water, and pull the leaves off of the stems.

3. Set the rosemary leaves aside for other uses.

4. Lift the chicken out of the marinade, and brush off any onions that cling to the meat.

5. Place the thighs one-by-one on a cutting board, and divide each thigh into six-eight rough square-like pieces (the yield depends on the size of the thigh).

6. Place the cut chicken in a stainless steel bowl. If it is hot in your kitchen, be sure to place that bowl on top of another bowl that has ice in it.

7. Turn the grill on medium heat so that it is nice and hot by the time you have assembled the spiedini.

8. Set up the bowls or plates of rosemary stems, chicken pieces, mushrooms, and onions in order.

9. Begin to assemble the spiedini. Start with a chicken piece, which the rosemary stem’s hard, thick end should easily push through. Then alternate between mushroom, onion, and chicken until the stem is filled. Do allow for an inch on each end of the stem so that you can pick the spiedino up.

10. When all of the spiedini are assembled, take them out to the grill.

11. Put about a tablespoon of olive or avocado oil on a dry paper towel or grill rag. Let the oil absorb into the rag, and then run the rag over the grill grates to season the grill.

12. Season the spiedini with salt and black pepper.

13. Place the spiedini on the grill. Cook them for about 4-5 minutes, turn slightly, and cook for another 4-5 minutes to ensure caramelization before turning over and cooking them in the same manner on the other side.

14. Once the meat is cooked through, the other ingredients will be as well. Be sure to check for doneness before serving—no one wants to eat undercooked chicken.

15. Remove the spiedini from the grill, and place them on a plate for service. Sprinkle a few tablespoons of parsley and olive sauce (http://www.gabriellemyers.com/parsley-and-olive-sauce.html),
or throw leaves of torn, fresh basil and a generous sprinkle of robust extra virgin olive oil over the spiedini and serve.

*If you don’t grow your own rosemary, you can find these long stems through vendors at local farmers’ markets. Substitute wooden skewers if you cannot locate the long rosemary stems. Be sure to soak the wooden skewers in cold water for about 5 minutes before using them, which will prevent them from burning on the grill. 

*Zucchini acts as a fine substitute for the mushrooms. Cut the zucchini in half, and then cut it into inch-thick half moons. One-two medium zucchini should suffice. 

Diary and Gluten Free

            Cornmeal’s golden crispness edges the delicate, almost creamy inside of this savory black bean cake. A lemon-basil aioli matches the cornmeal’s firm texture with a rich unctuous and acidic kick. 
            Most batters or dredges for fritters or savory cakes contain wheat flour and buttermilk or milk. Your friends who need to avoid gluten and dairy will be thankful for this crunchy and filling dish. 
             With a thin layer of healthy avocado or olive oil, this dish will please those who hesitate to eat fried foods, but honestly love and miss the crispness of fried goodies. 
             The combination of black beans, egg, and chickpea flour make this a high-protein alternative to meat-based entrees, with two cakes providing a generous and satisfying meal for those with hearty appetites.

Serves 3-4 people as an entrée; 5-6 as an appetizer

3 cups cooked black beans, drained (rinse and drain if using canned beans)
1 ½ cup zucchini, grated
3 medium garlic cloves, crushed
1 tablespoon lemon zest, chopped
1 tablespoon fresh sage, chopped
½ teaspoon black pepper
½ teaspoon cumin, toasted and ground
½ teaspoon red pepper flakes (optional)
½- ¾ teaspoon salt, to taste
1 cup of chickpea flour
1 cup cornmeal, medium-ground
2 eggs, mixed with 1 tablespoon cool water (if you’re worried about cholesterol and saturated fat, skip the egg yolks and use three egg whites instead)

1. Preheat the oven to 400 degrees Fahrenheit.

2. Make sure the beans are drained of any excess water. In a large bowl, mash the black beans with a potato masher. This will take around 2-3 minutes—the goal is to get most of the beans crushed. It’s fine if there are a few beans that are still whole.

3. Place the grated zucchini, black & red pepper, salt, cumin, lemon zest, sage, and garlic in the bowl with the black beans, and fold the ingredients until evenly mixed. (If you are using home-cooked beans, which tend to be firmer than canned, add one egg white to the mixture to help the cakes hold their shape.)

4. Prepare the dredging bowls: fill one small bowl with half a cup of the chickpea flour, another with two eggs whisked with 1 tablespoon cool water, and a third bowl with ½ cup of cornmeal.

5. For entrée size cakes*, mold roughly 3 ounces of the mixture into a hamburger-size patty. Be gentle with each cake as you place it in the chickpea flour, dust it to cover, and then carefully submerge it in the egg wash. Next, place the cake in the bowl of corn meal and coat it in the golden grains. If the cake has deformed through the dredging process, reform it into a neat little puck of love, adding more cornmeal as needed to maintain a robust crust. (If the bean-base is too moist, the cake might be a little too fragile. To correct this, place the cakes in the freezer for 15-20 minutes, and then reform and pack them with corn meal as needed.)

6. Place the cakes on a sheet tray or plate with a dusting of cornmeal.

7. When you are finished forming the cakes, put 2 tablespoons of avocado or olive oil in a heavy-bottom glass baking dish. Put the pain in the oven for about 2 minutes, or until the oil is heated.

8. Lay the cakes in the baking dish, and place the dish in the oven. Cook for about 45-60 minutes, or until golden brown on each side. After 20-25 minutes, check the bottom of each cake for caramelization. Once a golden brownness covers the bottom the each cake, flip them over, add two tablespoons of avocado oil in the spaces between the cakes, and let them cook for another 20-25 minutes, or until the other side matches the colorful crust of the first side.

8. While the cakes are cooking, get to work on the aioli!

9. Once they’re cooked, keep the cakes warm until ready to consume by placing them on top of the oven and covering them with a tent of aluminum foil.

            *For small, appetizer-size cakes, form 1.5 ounce round balls and dredge as described above. Line a sheet tray or glass baking dish with unbleached paper muffin cups, pour about 1 tablespoon of avocado or olive oil into each cup, and place the cakes in the oven. Bake for 25-30 minutes, or until golden brown.  

Lemon-Basil Aioli

1 clove garlic, minced
1 tablespoon lemon zest, chopped
1 tablespoon lemon juice, fresh squeezed
1 egg yolk
1 cup of extra virgin olive oil
1 tablespoon, chopped basil
salt, to taste

1. Place the minced garlic, a pinch of salt, and lemon zest and juice in a large stainless steel bowl. Let these ingredients mingle for 10 minutes.

2. Place a wet towel under the bowl. Whisk the egg yolk into the mixture. Whisk for about 1 minute, or until the mix froths.

3. Start by adding the olive oil drop-by-drop while vigorously whisking the aioli base. Before adding any more oil, make sure what you’ve added emulsifies with the base. Once you add about half of the olive oil, you can begin to add a little more at a time, but make sure you don’t add too much at once, and keep whisking your heart out (you can tell that you are whisking vigorously enough when your hand and wrist start to ache about ¾ of the way through the cup of olive oil). If the aioli appears too tight, add another drop or two of lemon juice or cool water.

4. Check the aioli for salt and acidity. You may need to add a drop of lemon juice and another pinch of salt.

5. Add the chopped basil and set the aioli aside. If it will be longer than 30 minutes before you consume the aioli, store it in the refrigerator. 

Dairy and Gluten Free 

These protein-packed super food bars will keep your mind, heart, and lungs functioning at full capacity. Amaranth, the new super grain (actually a seed), is sure to replace quinoa on many grocery lists. As quinoa prices have climbed to over $6 a pound, I’ve switched to amaranth, which is only $2-3 a pound, and discovered that its small crunchy seeds offer a delightful texture and earthy taste, and it’s one of the healthiest ingredients out there. Imagine the prefect amino acid profile, a significant amount of iron, calcium, vitamin C, and fiber in a tight little seed (Coles). Now picture that seed coated in a thick bath of chocolate, almonds, blueberries, cranberries, bananas, coconut, and peanut butter.

I like to rate food by asking two questions: does it taste good, and what horrible disease will it prevent? Taste-wise, you can’t really fall down with the ingredients in this recipe. Health-wise, in each bar you will reap the benefits of naturally occurring chemicals and vitamins that have been proven to help slam down heart-disease, stroke, and most types of cancer. With each bite, you ingest anthocyanins from blueberries, cranberry’s proanthocyanidins and vitamin C (Bede), the flavonoids in chocolate, vitamin E, arginine, phenols, proanthocyanidins, and phytosterols from almonds (Hamblin), and potassium from bananas (Medical News Today). You couldn’t possibly bathe a seed in more super foods, unless you added chopped kale, which would probably taste weird. 

Makes 15 bars 

3/4 cup uncooked amaranth, washed and dried
3 large, ripe bananas
1-2 tablespoons honey (optional—Since I don’t enjoy sweet things, I often leave this out)
1 teaspoon vanilla extract
1 cup peanut butter
1/4 cup shredded coconut 
1 lemon, zested (no juice)
1/2 cup dried cranberries (unsweetened, if possible. If you can only find sweetened, add 1 tablespoon of the honey) 
1 teaspoon ground cinnamon
1 teaspoon ground ginger
Salt, to taste
1 cup roasted almonds, roughly chopped
1/2 cup dark chocolate, chopped (dairy-free) 
1 cup blueberries, frozen

1. Preheat an oven to 320 degrees Fahrenheit. 

2. In a food processor, place the bananas, peanut butter, shredded coconut, cranberries, lemon zest, cinnamon, ginger, salt, honey, and vanilla. Blend until relatively smooth, about 1-2 minutes. There will still be some pieces of cranberries, but everything else should be blended together.  

3. Place the mixture in a bowl, add the chopped almonds, and stir until incorporated. 

4. Working in batches, place ½ cup of amaranth in the bowl and stir the mixture until all of the grain is absorbed. Repeat this process until the entire 3/4 cup of amaranth is absorbed.

5. Gently fold in the frozen blueberries and chocolate.* I prefer frozen berries because fresh berries get mushy when you stir the mixture, and frozen berries retain their shape as the bars bake. 

6. Grease a large heavy glass baking dish with a light coating of olive oil. 

7. Scoop the mixture into the baking dish, and evenly spread it out over the dish’s surface. The mixture should be about 1 and 1/4 inch thick once it’s spread out. 

8. Bake the mix for 55-60 minutes, or until a fork placed in the middle of the dish comes out clean. Cool, cut, and gently lift the bars from the baking dish. 

9. Store these packets of protein in the refrigerator and consume them within a week. I enjoy these bars for breakfast and as a mid-day snack. 

*If you want to try incorporating chopped kale into the bars, this would be the step in which to add it (1 cup, finely chopped)

Works Cited

Bede, Pamela Nisevich. "Why Cranberries Are So Good for Your Health."         Runner's World & Running Times. N.p., 13 Aug. 2013. Web. 26 May 2015.

Coles, Terri. "14 Things You Didn't Know About  Amaranth." The Huffington  Post. N.p., n.d. Web. 26 May  2015.

Hamblin, James. "The Dark Side of Almond Use." The  Atlantic. Atlantic Media  Company, 28 Aug. 2014. Web. 26  May 2015.

"Nine Health Benefits of Chocolate."  Womenshealthmag.com. N.p., n.d. Web.  26 May 2015.

"What Are the Health Benefits of Bananas?” Medical News Today. MediLexicon  International, n.d. Web. 26 May 2015.

"What Are the Health Benefits of Blueberries?" Medical News Today. MediLexicon International, n.d. Web. 30 May 2015.

Dairy and Gluten Free



This recipe won the Lamb Festival Cook-Off in Dixon, California in 2006. After working at Oliveto Restaurant for just over five years, I had the opportunity to work as an apprenticeship on an organic farm that supplied produce to Oliveto, Chez Panisse, and other top Bay Area restaurants. With the support of Farmer Laura Trent and the other apprentice, the now famous pastry chef Krystin Rubin, our team grilled to victory on a hot, dry July afternoon while lambs pranced in the field to our left and vendors sold fried Snickers bars and lamb tacos (ground lamb, sour cream, salsa, and Cool Ranch Doritos—all in one bag).  

1 cup Cabernet Sauvignon
3 tablespoons extra virgin olive oil
½ medium red onion, cut in half down the middle, then thinly sliced
2 sprigs fresh rosemary, removed from the stem
1 large garlic clove, thinly sliced
¼ teaspoon ground black pepper
salt, to taste
 
1. Rinse the lamb, pat it dry with a paper towel, and place it in a gallon-sized plastic bag.

2. Put all of the ingredients in the bag, and shift the lamb rack around so that the ingredients are evenly distributed.

3. Seal the bag and store it in the refrigerator overnight.

4. Before grilling the lamb, use your hands to remove any onion, garlic, or sprigs that cling to the meat. Put the rack on a sheet tray, and season the meat with salt and pepper. Place the rack on a hot grill and turn occasionally to caramelize its sides and cook the meat medium-rare.

5. Remove lamb from the grill and put it on a wire rack loosely tented with aluminum foil. Allow the rack to rest for about 8-10 minutes before slicing it into individual chops.


Mint Salsa Verde

Spoon this refreshing and intense sauce over grilled lamb chops; the lively mint tang and acidic kick from the salsa match the intensity of the grilled lamb and brighten the meat’s flavor. Try substituting mint with parsley for an equally delicious sauce that retains its vibrant green color.

3 packed cups washed fresh mint leaves
¾ cup extra-virgin olive oil
¼ cup minced shallots
1/5 cup red wine vinegar
1 teaspoon chopped capers (before chopping, rinse if brined, soak in water and drain if salt-packed)
salt, to taste

1. Wash the mint leaves and make sure all of the water is dried from the leaves.

2. Working in batches, stack the mint leaves, slice them in thin ribbons (chiffonade), then turn the ribbons, and slice them into very small squares. (If you want a quicker version of this recipe, you can place the mint in a blender with oil, and pulse the mixture until all the leaves are blended. I do not recommend this version if you have time to slice the mint because you will lose the unique texture and vibrant green that you can achieve with the first method.)

3. Spoon the mixture into a bowl. Stir in chopped capers.

4. Mince the shallots, place them in a small bowl, and submerge them in red wine vinegar. Stir in a little salt, and let the shallots macerate for at least a half hour in the vinegar.

5. Right before serving, mix the shallot-vinegar mixture into the mint-oil mixture. Mix in only what you will use for this meal; the shallots don't hold well in the sauce for more than a day. Taste for salt and acidic balance. Spoon the verde over the grilled lamb chops, and serve.

(Here is a link to the original recipe we created on the farm: http://www.dailydemocrat.com/lifestyle/20140924/chef-contest-being-held-at-dixon-lamb-festival) 

I discovered this brine on a working weekend when I scrambled to cross off fifteen items on my work and day To Do list, none of which included cooking, let alone eating a healthy dinner. With only five minutes to spare before I jumped in the car, I looked around at a nearly empty refrigerator and disorganized spice cabinet. While it is ideal to heat brines up so the aromatics have a chance to fully release into the liquid, if the rosemary gets a firm chopping and the orange zest a fine grating, you will have a similar aromatic release. With only five minutes of prep time, this brine allows you to eat chicken so flavorful you might think you had a day off, as the first bite erases all thoughts of labor.

4 cups, cold filtered water
4 tablespoons, kosher salt
1 teaspoon orange zest
1 teaspoon fresh rosemary, chopped
½ teaspoon red pepper flakes
¼ teaspoon black pepper, ground
1.5 pounds of chicken tenders, rinsed

1. Put all of the ingredients above in a gallon-size plastic bag, and shake until the salt dissolves. This usually takes about twelve vigorous shakes.

2. Wash the chicken tenders and place them in the bag. Make sure the liquid covers the meat, and that the spices, herb, and zest are distributed among the tenders.

3. Seal the bag and test its seal (or else!). Place the bag in the refrigerator, on the bottom self, with nothing underneath except a paper towel.

4. In about 10-20 hours, pull the tenders out of the brine and cook them however you like.* I don’t rinse the tenders because the salt content is mild, and the flavor of the brine would be rinsed off, at least somewhat.

* On my busy Saturday, I chopped an onion and three cloves of garlic, sautéed them until translucent before adding the chicken tenders, a splash of white wine, a handful of sliced Castelvetrano olives, and two fresh crushed Brandywine tomatoes.

Torn basil and a sprinkle of extra virgin olive oil right before serving finished the dish.

Roasted Poultry Gravy with Lemon Zest and Fresh Sage, a Dairy and Gluten-free Gravy

Now at any Thanksgiving table, you will most likely need to ensure that people who follow a variety of diets can enjoy most of the dishes you cook. This savory gravy fits most dietary preferences and restrictions. This rich gravy has no dairy or gluten, but is just as flavorful as the traditional gravy. A healthy diet avoids dairy fat, and now many people don’t want to consume the quick and nutritionally vacant white wheat flour. For this recipe you will use a healthy roux made from olive oil and chickpea flour (a classic roux, often used to thicken gravy, is made with white wheat flour and butter). With this recipe you also avoid the common substitute for roux, corn starch, as much of the corn grown in the U.S. is genetically modified, sprayed with pesticides, and is a generally unhealthy starch source. If organic chickpea flour is available, that is recommended.

32 ounces chicken or turkey stock
2 large garlic cloves, smashed
2.5 tablespoons olive oil
4 tablespoons garbanzo bean flour
1/2 cup pan drippings (from roasting the turkey or chicken)
salt and pepper, to taste
½ teaspoon lemon zest
1 teaspoon chopped fresh sage
Optional: 1/8 teaspoon cayenne pepper, ground

1. In a sauce pot, bring the stock, seasonings, garlic, and pan drippings up to a low simmer.

2. As you heat the stock, place the oil and garbanzo bean flour in a separate small sauté pan. Slowly heat the flour and oil. Put the heat on low as you constantly stir the mixture until it is free of lumps and begins to bubble and slightly froth. Keep stirring the mix for about two to three more minutes. The heat should be low because you don’t want to brown or burn the roux.

3. Make sure the stock is just under a simmer, and whisk in the olive oil-flour mix.

4. While the mixture simmers, stir the gravy until it begins to thicken: this should take about five minutes.

5. Remove the garlic cloves, and add the lemon zest and chopped sage. 

6. Taste the gravy, and adjust the seasoning for salt and pepper. Stir in the chopped sage. If you enjoy spicy heat, sprinkle a little ground cayenne pepper to the gravy.  

Serves 4

A pomegranate’s vibrant red, sweet potatoes’ roasted orange, and the dark green of caramelized broccolini create a colorful antioxidant explosion for your Thanksgiving table. I find this recipe a quick and healthy one-dish meal when I am pressed for time. You can easily turn this veggie side dish into a meal by adding organic uncured chicken or turkey sausages, firm tofu, or if you have leftovers, shredded turkey. If you cannot locate pomegranate seeds, try adding dried cranberries instead.

8 medium pieces of broccolini, washed and cut into inch-long pieces 
1/2 of a large yellow onion, diced 
6 medium garlic cloves, peeled, and cut in half 
2 sweet potatoes, washed, peeled, and diced into inch- long pieces
​½ tsp. hot pepper
1 tsp. brown mustard seeds (whole)
1 tablespoon olive oil
1 spring, fresh rosemary, pulled
Salt and pepper, to taste
½ cup pomegranate seeds
1 cup baby arugula (to finish)

Optional: 4 sliced turkey or chicken sausages, cubed firm tofu, or shredded turkey

1. Preheat an oven to 400 degrees.

2. Place the diced onions, sweet potatoes, garlic, salt, spices, and oil in a baking dish and toss together until the ingredients are coated. Place the dish in the oven.

3. After six minutes of roasting, toss the broccolini in and stir it around so that it is wet with the fragrant oil. If you wish to add the sausage, tofu, or turkey, do so now as well.

4. When the sweet potatoes are almost cooked through, yet still have a slight firmness, sprinkle in the pomegranate seeds and mix them with the other vegetables.

5. Pull the pan out of the oven when the sweet potatoes are cooked through: the potatoes should be soft, but not mushy.

6. Check the salt level, and place the aromatic mix into a serving bowl. Right before serving, sprinkle arugula on top and drizzle with a small amount of olive oil. 

Autumn brings crisp cauliflower, sweet acidic apple, earthy almond, and the tangy brightness of pomegranate. By roasting most of the ingredients, you can heighten their full flavor. This recipe makes a delicious salad or side dish for your Thanksgiving table. In October and November, I often make this dish as a nutritious and quick lunch salad. If you can’t find or don’t like pomegranates, dried cranberries work just as well.

1 medium head of cauliflower, cut into medium-sized florets
1 Fuji apple, medium diced
3 tablespoons balsamic vinaigrette (see the New    Prostate Cancer Nutrition Book)
¼ cup roasted almonds, chopped
2 tablespoons olive oil
1 teaspoon lemon juice
¼ cup pomegranate seeds, or dried cranberries
salt and pepper, to taste

1. Preheat the oven to 400 degrees.

2. Wash and cut the cauliflower into medium-sized florets. Toss the cauliflower in olive oil, salt, and pepper, and spread it out on a roasting sheet or glass pan. Dice the apple, toss it in lemon juice, and set it aside.

3. Start by roasting the cauliflower. After twenty minutes, toss the apple in with the cauliflower. Make sure the apple is coated in oil already in the pan. Continue baking for another 7-10 minutes, or until the apple and cauliflower cook through, and the cauliflower is slightly caramelized.

4. Let the apple and cauliflower cool, about ten minutes.

5. In a large bowl, mix the almonds, cauliflower, apple, balsamic vinaigrette, and pomegranate seeds. Check the mix for proper seasoning: you will probably need to add a pinch or two of salt and pepper.

6. You can serve this dish cold as a salad; or if you’d like it as a dinner side, warm it slightly before serving.