Four Nights A Week

Adventures in Eating

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Amy’s Writing, Photography and Art can be found at amybisson.com

  • 30 July 2012 Grilled Peppers Piedmontese

    Have you ever noticed how your weekly food bill creeps up when you don’t menu plan?  In addition to changing the way we are eating so that we’re more conscious of hormonal carbs, this week I was inspired to do more meal planning when we realized our food bills were getting out of control.  This recipe from the Boston Globe Sunday magazine seemed a good fit for an interesting side –

    Copyright © 2012. Adrien Bisson Photography.

    and at 6.9 grams fat and -58.8 hormonal carbs (yes!) it’s right on target for eating metabolically. We served with a lean boneless skinless chicken breast which shared the grill and was simply seasoned with salt and pepper.

     

     

    Grilled Peppers Piedmontese

    Adapted from Reid, Adam. Out of the oven, onto the grill. The Boston Globe Magazine. July 29, 2012. p 16.

    Copyright © 2012. Adrien Bisson Photography.Globe Magazine. (July 29, 2012). p 16.

    Ingredients:

    1 dry pint grape tomatoes (halved)
    4 garlic cloves, minced
    8 anchovy fillets, chopped
    2 TBSP extra virgin olive oil plus extra for drizzling if wanted
    Salt and black pepper
    3 TBSP chopped fresh parsley
    1/4 cup chopped fresh basil
    3 red bell peppers, halved lengthwise through the stem, membranes and seeds removed.

    Method:

    In a medium bowl, mix the tomatoes, garlic, anchovies, 2 TBSP oil, 1/2 tsp salt, black pepper to taste, the parsley and half of the basil.

    Prepare a medium fire charcoal grill or preheat a gas grill on high for 15 minutes (if using gas, adjust burners to medium).

    Grill the peppers open sides down until the edges char (6-8 minutes). Turn the peppers, divide the tomato mixture among them, cover the grill and grill until peppers are tender but not collapsed, 15 to 20 minutes.

    Arrange the peppers on a platter and drizzle with oil (I didn’t) and sprinkle with the remaining basil just before serving hot, warm, or at room temperature.

    Serves 6.  PER SERVING: 328 calories. Total fat 6.9 grams, Total carbs 4.7 grams, Fiber 1.1 grams, Protein 62.4 grams.

  • Changes, changes

    This blog has been in hibernation for more months than I want to admit, partly due to schedule demands and partly due to a major shift in eating.

    About 6 months ago I started to notice how s-l-o-w my metabolism had become and how little energy I had. Substitute sources for proteins in our mostly vegetarian diet were no longer easily digested.

    One change that I made was to join a fitness and training facility, SLS Fitness. Right across the street from the school in which I work, I no longer had an excuse about “getting to the gym” and with several colleagues also going, there was strength in number. The day Sherri Sarrouf came to talk to us about starting an exercise program was one of the best days of my life – everything she described made perfectly logical sense. Using rest-based training (Metabolic Effect), over the last six months my energy levels have been climbing and I am building more muscle.

    Stage II of the process involved working with Susan Kirby, a trainer and nutrition coach at SLS.  And here is where we’ve made some major changes to what and how we eat.

    While I no longer am strictly vegetarian, I am careful to eat lean proteins: chicken, turkey, lean fish.  I am using olive and coconut oils and eat so that at least half of my plate is vegetable.

    I compute hormonal carbs (carbohydrates – fiber – protein) and try to keep that number around 15 while I keep fats to 10 or less each meal.  I eat something about every 3-4 hours using the principles of Metabolic Effect as a guide. This is helping me keep insulin levels more level. Given that I was able to do this with very little trouble while on vacation, I think it’s a eating lifestyle I can deal with.

    We still cook and prepare meals at least 4 nights each week and eat very few prepared foods. So while this blog of collected recipes will no longer be strictly vegetarian, there still will be lots of ideas for home cooks who are vested in healthy eating.

    Enjoy!

  • Everything Has a Season

    It’s been a long time since my last food post.  The school year was a lot more insane than I expected. Adrien’s “real” business efforts have picked up. And I learned a bit about my own nutrition.

    I’ve stopped avoiding meat and become more of a (with a nod to Mark Bittman) less-meat-atarian.  Being of a certain age, I could no longer tolerate (digestively that is) a diet of beans and soy. It was difficult finding proteins that I could tolerate.

    Reliance on carbs was doing a number on my insulin production. So I’ve been working with a nutrition counsellor and rethinking what I do eat.

    This is my life-season for change. I am learning to eat proportionally according to what my body needs. My metabolism is mending now.

    And if you’re still with me – I will be posting some new meal finds in the next weeks. With and without animal/fish protein sources.

  • 01 Oct 2011 Cauliflower Gratin with Tomatoes and Feta

    Adapted from Madison, D. Vegetarian Cooking for Everyone. (1997). New York: Broadway Books. p 281.

    Cauliflower Gratin
    Copyright © 2011. Adrien Bisson Photography

    My Comment: I seem to be having a bit of a time management problem these days – and our diet has suffered. The change of the calendar to October is hopefully going to provide some inspiration to reconnect with the important things – eating healthful foods made at home.  Deborah Madison provides this gratin which is a family favorite – we love the creaminess of feta and the saltiness of capers. Have I mentioned cinnamon is my favorite spice?

    A note about nutritional information. I am no longer using Weight Watchers points, but through the Calorie Count website, can provide the information Weight Watchers and other nutrition-aware users to track food intake. Enjoy!

    Ingredients

    2 to 3 TBSP Olive Oil (less is more if you’re asking me)
    1 onion, sliced thinly
    2 garlic cloves, chopped
    1-1/2 tsp oregano
    1/8 tsp ground cinnamon
    1-15-oz can diced tomatoes (I use Muir Glen)
    1 tsp honey
    1 TBSP capers, rinsed
    salt and freshly milled pepper
    1 large cauliflowers (about 1-1/2 lbs) broken into florets
    Juice of 1/2 lemon
    2 to 4 oz. crumbled feta
    Parsley, finely chopped

    Method

    1. Preheat the broiler and lightly oil a 2-quart gratin dish.

    2. Heat oil in a 10-inch skillet over medium heat. Add the onion, garlic, oregano and cinnamon. Cook until the onion is wilted – about 5 minutes. Add the tomatoes, cook for 7 minutes more, then add the honey and capers and season with salt and pepper. Slide the mixture into the gratin dish.

    3. Meanwhile, steam the cauliflower for 5 minutes. Set it on the sauce and season with salt and pepper. Squeeze the lemon juice over the top and add the feta. Place 5 to 6 inches under the broiler until the sauce is bubbling and the cheese is beginning to brown – about 10 minutes.

    4. Garnish with parsley and serve. (If you are assembling the gratin ahead of time, cover and bake at 400 F until bubbling – about 20 minutes and the finish under the broiler).

    Nutrition Information: 

    Nutrition Facts
    Serving Size 40 g
    Amount Per Serving
    Calories

    80

    Total Fat 6.8g, Total Carbohydrates 4.9g, Dietary Fiber 0.8g, Protein 0.5g


  • 25 Aug 2011 Shrimp & Avocado Salad

    Adapted from Moosewood Collective. Simple suppers: Fresh ideas for the weeknight table. (2005). New York: Clarkson Potter. p. 167.

    shrimp and avocado salad
    Copyright © 2011. Adrien Bisson

    My Comment: I know, I know…. not strictly vegetarian. But once in a while I enjoy fish. Our CSA share this week included a bag of baby greens, garlic, and several beautifully ripe tomatoes. What could be better than fresh produce picked that morning?

    There is something wonderful about the combination of lemon and tarragon; I think I’d enjoy this salad even without the shrimp.

    Ingredients:

    1 pound peeled & deveined shrimp
    2 TBSP vegetable or olive oil
    2 garlic cloves, minced

    FOR THE DRESSING

    juice and zest of 1 lemon
    1 TBSP Dijon mustard
    1 TBSP chopped FRESH tarragon
    1/2 tsp salt
    1/4 tsp freshly ground pepper
    1/2 cup olive oil (I use about half that amount)

    2 avocados
    2 tomatoes
    6 cups baby greens or torn lettuce

    Method

     1. Warm oil in skillet, add the garlic and shrimp. Saute until the shrimp turns pink (2-4 minutes). Set aside.

    2. Whisk together the dressing ingredients. Toss the cooked shrimp with about 1/4 cup of the dressing.

    3. Peel and pit the avocado and cut into wedges. Cut the tomato into wedges. Arrange the shrimp, avocado, and tomatoes on the greens and drizzle on more of the dressing.

    Serves 4. Nutrition: Calories 470. Fat 36.5, Carbohydrates 12, Fiber 7.7

  • 22 Aug 2011 Summer Panzanella

    Adapted from: Moosewood Collective. Simple suppers: fresh ideas for the weeknight table. (2005). New York: Clarkson Potter. p 108.

    My Comment: This is one of my favorite parts of the summer – when all

    Summer Panzanella
    Copyright © 2011. Adrien Bisson

     the tomatoes ripen at the same time 🙂 Not only do I have some heirloom tomatoes growing in my own garden, but we received some delicious orange-colored cherry tomatoes from our CSA and our neighbor shared some yellow and red cherry tomatoes too. What’s a cook to do except locate a tomato-friendly recipe and use them all up!

    Ingredients:

    1/2 loaf of crusty French or Italian bread (about 8 oz) (I used 1/2 of this amount)
    4 tomatoes (see note above)
    1 large ball of fresh mozzarella (about 5 oz)
    1/2 red onion
    1/2 cup fresh basil leaves
    1 cup pitted olives (used Kalamata)
    1 TBSP red wine or cider vinegar
    1 TBSP olive oil
    salt and pepper (fresh ground)
    Optional: extra vinaigrette

    Method:

    1.  Preheat the oven to 350. Cut the bread in half lengthwise and place in the oven until crisp – 5 to 10 minutes.

    2. Meanwhile, prepare the other ingredients and place them in a serving bowl: Cut to tomatoes and fresh mozzarella into 1/2-inch cubes (about 4 cups of tomatoes and 1 cup of mozzarella), peel and thinly slice the red onion, cut the basil leaves into thin strips and chop the olives.

    3. Add the vinegar and oil to the bowl and toss well.

    4. Cut the toasted bread into 1-inch cubes (7 to 8 cups). Add the bread cubes to the bowl and toss well. Let the salad sit for at least 10 minutes to allow the bread to soak up some of the juices. Add salt and pepper to taste (pass extra viniagrette on the side – but we found it didn’t need any extra dressing).

    Serves 4.  Nutrition information: Calories 282, Fat 15.3 g, Carbs 23.9, Fiber 3.6

  • 18 Aug 2011 Zucchini Tomato Curry

    Adapted from Meatless Monday: Zucchini Tomato Curry. Downloaded from the web on 08/16/2011.

    My Comment: Although this recipe filled our house with the delicious fragrance of cumin, coriander and ginger, the finished product – in my humble opinion – needs a tweak or two.  First of all, the zucchini rounds should be cut again so that they cook up faster. Or maybe I just need to by skinnier zucchini 🙂  We both expected a bit more of a sauce; not sure how to accomplish that. I served Adrien some basmati rice with his portion –  mine without. Note – the directions on Meatless Monday’s site left out the garam masala even though it is listed in the ingredient list, so if you use the download, be prepared to punt.

    Ingredients  

    zucchini tomato curry
    Copyirght © 2011. Adrien Bisson.

    1 TBSP olive oil for preparing the pan
    2 tsp fresh garlic, minced
    2 tsp fresh ginger, minced
    1/2 cup onion, chopped
    1 TBSP garam masala (make your own, or I used Whole Foods brand)
    1 tsp ground cumin
    1 tsp ground coriander
    salt and pepper to taste
    3 zucchini, sliced into rounds (see my comment above)
    2 ripe tomatoes, pureed
    juice from 1/4 lemon

    Method

    1. Place olive oil in frying pan over medium-high heat. Add fresh garlic, ginger and onion. Saute for 3-5 minutes or until fragrant.

    2. Add pureed tomatoes to the pan and stir until well incorporated. Season the tomato-onion mixutre with the cumin, coriander,  Garam Masala, salt and pepper (to taste). Mix well to ensure all seasonings are evenly distributed.

    3. Toss in the zucchini and stir well to ensure the zucchini is thoroughly coated in tomato curry sauce. Cook for 3-5 minutes (I think this should be a LOT longer), stirring occasionally, or until the zucchini is cooked through.

    4. Squirt the 14 lemon over the curry. Taste and adjust seasonings.

    Serves 3. Nutrition information: Calories 108.3, Fat 5.6 grams, carbs 13.7 g, fiber 3.8 grams, protein 3.7 grams.

  • 09 Aug 2011 Eggplant Agnolotti With Tomato Sauce

    Adapted from Madison, D. Vegetarian cooking for everyone. (1997). New York: Broadway Books. p. 472.

    09 Aug 2011
    Copyright © 2011. Adrien Bisson.

    My Comments: After a summer hiatus, I hope we’re back into the routine of cooking together — lots of salads lately. 

    So, there I was with a giant eggplant from our CSA. Adrien & I have different views of eggplant: I would happily eat it several times a week and he only wants to eat it when it is heavily disguised.  As we were going through all our cookbooks, Adrien found this recipe and since he found it, I figured there was a better probability he’d like the result.

    I substituted  wontons for homemade pasta dough. I would have purchased a sheet of pasta dough, but that seems to be an item only found at our local Whole Foods. I also did not make the simple tomato sauce. If you have the time and want to follow the recipe suggestions exactly, feel free – but this unadorned version was very tasty!

    Copyright © 2011. Adrien Bisson.

    Ingredients (for everything but the tomato sauce)

    1 pound eggplant, peeled and thinly sliced
    Vegetable or olive oil as needed
    1/3 cup walnuts
    1 cup ricotta (I used part skim)
    1/2 cup grated pecorino Romano (plus extra for garnish)
    2 eggs beaten (I left these out)
    2 TBSP chopped basil
    2 TBSP chopped parsley
    4 tsp chopped mint
    Salt and freshly milled pepper

    1-1/2 lbs fresh pasta (made or purchased) OR wonton wrappers

    Freshly made simple tomato sauce if you desire)

    Method

    1. Preheat oven to 400 F. Brush both sides of the eggplant slices with oil, set on a sheet pan and bake until browned on the bottom (about 20 minutes). Turn and brown the other side – about 20 minutes more.

    2. Grind walnuts in food processor, then work in the eggplant until fairly smooth. Remove the mixture to a bowl and add the cheeses, eggs (I did not use these), and herbs. Season to taste with sal and pepper. Set aside to cool.

    3. Meanwhile either make the pasta dough and fresh tomato sauce if you are using it.

    4. To form agnolotti, roll out the pasta dough and cut out 3-inch circles with a fluted biscuit cutter.  If you are using wontons (as I did), go directly to step 5.

    5. Place filling on one half of a circle OR wonton, brush edge with water, fold in half and press together.  If you are using the circles, you should then use fingers to bend the half-circle to form a crescent.

    6. Cook them in gently boiling salted water for 4 or 5 minutes. Scoop onto a platter interspersed with the sauce (if using), basil and additional grated cheese.

    Serves 4 to 6.

    Nutrition information from Calorie Count on About.com.

    585 calories, 9.9 g fat (sat. 2.7 g), carbs 100, fiber 6.1

  • 25 Jul 2011 Rice Noodle Bowl with Broccoli & Bell Peppers

    Adapted from: Gadia, M. “Table for One“. Vegetarian Times (Vol. 36, No. 7). July/August 2010. P. 31.

    Rice noodle bowl
    Copyright © 2011. Adrien Bisson.

    My Comment: This recipe was originally part of an article about cooking for one; sometimes I think cooking for just two is equally challenging.  It was easy to double – being a teacher I know my times tables :-)! It seems like it would be quite easy to vary the vegetables according to what is in season. This one looks like a keeper to me.

    Ingredients

    1-1/2 oz. dried rice noodles broken into 1-inch pieces
    2 tsp low-sodium soy sauce
    1 tsp rice vinegar
    1 tsp sugar (or other healthy sweetner like agave)
    1 tsp chile sauce (or to taste)
    2 tsp canola oil
    1/4 cup finely chopped onion
    1 clove garlic minced (if the chile sauce already includes garlic, skip this)
    1/2 cup thinly sliced red bell pepper
    1/2 cup broccoli
    1 TBSP chopped roasted peanuts (optional)

    Method

    1. Bring 2 cups water to a boil in medium saucepan. Add broken noodles. Remove from heat and let stand 5 to 7 minutes or until noodles are rehydrated. Drain and discard water.

    2. Meanwhile, whisk together soy sauce, rice vinegar, sugar or sweetener, chile sauce and 1/4 cup water in small bowl. Set aside.

    3. Heat oil in skillet over medium-high heat. Add onion and garlic and stir fry 1 minute. Add bell pepper and broccoli and cook 1 minute more. Add soy sauce mixture , bring to a boil and cook 1 minute more or until bell pepper and broccoli are tender. Stir in noodles. Serve sprinkled with roasted peanuts, if using.

    Servings = 1. Nutrition information: 311 calories, 10 G fat, 55 G carbs, 3 G fiber.

  • 18 July 2011 Blue Cheese-Topped Mushroom Steaks over Arugala

    Arugula Salad
    Copyright © 2011. Adrien Bisson.

    Adapted from: Riccardi, V. “20 ways to grill fruits and veggies.” Vegetarian Times. (Vol. 37, No. 6) July/August 2011. p 66.

    My Comment: It’s been actually hot here — not hot by New England standards, but H-O-T; and even though I like it that way, I don’t enjoy heating up the kitchen and then living with the aftermath (no AC). So when we heard the long-range forecast of a heat-wave, I picked out grill-based recipes.

    The mix of spicy arugala with the garlicky blue-cheese based dressing is just one of those things that simply go together. And as far as I’m concerned, you can keep the steak – I love hearty Portobellos and grilling them is the perfect way to prepare them! Enjoy!

    Ingredients

    Vegetable oil for brushing on the grill
    3 tsp. olive oil
    2 tsp balsamic vinegar
    4 large Portobello mushroom caps
    1 clove garlic, peeled
    1/2 cup low-fat buttermilk (I used nonfat)
    2 oz. crumbled blue cheese (about 1/2 cup)
    2 TBSP reduced – fat mayonnaise
    2 TBSP fresh chives
    8 cups baby arugula
    1 pint cherry tomatoes, halved

    Method:

    1. Brush grill grates with oil and pre-heat grill to medium.

    2. Whisk together olive oil and vinegar in a bowl. Season with salt and pepper if desired and brush all over mushroom caps. (I used my usual mustard vinegarette recipe — 2:1 balsamic to olive oil and add some dijon mustard before whisking). Place caps on grill and cook 15-18 minutes, turning once or until tender. Transfer to cutting board to cool slightly before slicing.

    3. Process garlic in food processor (again — I’m a minimalist when it comes to cleaning up gadgets. Chop the daylights out of the garlic, put the other ingredients in a 2-cup measure and use a stick blender.  Easier to clean IMHO).

    4. Add buttermilk, blue cheese and mayonnaise; process until creamy. Stir in chives (see not about blending in Step 3).

    5. Divide arugula among plates. Top with Portobellos, tomatoes, and sauce.

    Nutrition Info per serving (4 servings): 166 calories, 8 G protein, 9 G total fat, 13 G carbs, 3 G fiber.