Photo c/o The Kitchen Garden

Oh the power of those dark, leafy greens. Popeye’s claim to fame (other than having his own TV show) was eating spinach and getting buff, so we know it must be good for us. Still, it’s easy to think of spinach, arugula, swiss chard and many others as simply lunch and dinner ingredients to be used in dishes like salads. 

I on the other hand have been a huge fan of spinach for breakfast from the beginning. And when other vegetables may not be in season, spinach usually is. The great thing about throwing even a handful of spinach into your scrambled eggs or omelettes is that you’re automatically starting the day off with a punch of vitamins A, K and many other nutrients. Just one cup of spinach contains 1,110 percent of your daily vitamin K and 377 percent of your daily vitamin A…so eat up! 

My uncle started making a spinach omelette years ago at his restaurant, and to this day, it is still my “usual” thing to order for breakfast. Here’s how it goes: “I’ll have a two-egg white, spinach omelette with tomatoes, onions, and swiss cheese,” (and sometimes bacon if I’m feeling daring.) I could recite it in my sleep and the waitresses don’t even need to ask. 

But when I’m not lucky enough to have my uncle whip me up an omelette, I try to recreate it on my own. It’s not stuffed with goodness…I’m a college student on a budget afterall…but it still does the trick and energizes me for the day. 

Egg Whites with Spinach and Avocado

Egg Whites with Spinach and Avocado 

3-4 egg whites
1 tsp vegetable oil
pepper
1/2 cup spinach (I use baby)
1/4 avocado, sliced 

In a small, 8 inch, non-stick pan heat oil on medium heat. Use a napkin or paper towel to spread the oil throughout the pan, even up onto the sides, so that the eggs will not stick at all when it comes time to flip. 

Crack each egg to separate the yolk from the white, reserving whites in a separate bowl. (If you separate the whites into a separate bowl, you can be sure that there aren’t any stray bits of egg-shell in your breakfast.) Do not scramble. Simply separate the yolks from the whites, and pour the whites into the pan. 

Allow eggs to set up, about 3-5 minutes. When eggs have set, sprinkle with black pepper. Use a rubber spatula to run around the edges of the egg, separating it from the pan so it does not stick. (The eggs will set to form a flat circle, about the size of the pan that you’ll be able to flip as a whole.) Once edges are loose, slide the spatula under the center of the set up eggs and carefully flip. Cook one more minute on this side. 

Slide the egg round out onto a plate, top with raw spinach (to get the most vitamins) and fold over, like a cheater’s omelette. The heat from the eggs will wilt the spinach, essentially steaming it without you having to do any extra preparation. Top with slices of avocado and serve alone or with a slice of multigrain toast and some peanut or almond butter like Trader Joe’s Almond Butter with Roasted Flaxseeds. (Makes 1 serving.) 

I eat this just about every day for breakfast and have also substituted the spinach with arugula for an extra spicy bite. It’s also great topped with salsa or with a slice of low-fat cheese melted inside. It’s really the perfect way to start your day, because you’re getting all of the protein from the egg whites, without the unnecessary cholesterol from the yolks, the vitamins from the spinach and the healthy fats from the avocado. Feel free to mix it up with your favorites.

Photo compilation c/o The New York Times

Calling all foodies! Wait, that’s why you’re here right? I am so excited to learn that Food Network is launching a spinoff channel on May 31st called The Cooking Channel. Bruce Seidel, the senior vice president of programming and production for The Cooking Channel, said that it’s set to be “a little grittier, a little edgier, [and] a little hipper,” according to a report by Allen Salkin for the New York Times.

The Times article goes on to say that The Food Network is trying to regain its’ reign over the food television market after several other networks have moved in on the scene. Salkin notes Bravo’s “Top Chef” franchise, TLC’s “Cake Boss” and even ABC’s new hit, ”Jamie Oliver’s Food Revolution,” which stars Jamie Oliver, a one-time Food Network personality.

The Cooking Channel will feature various new shows, many of which will be hosted by Canadian personalities including Laura Calder, Anjum Anand and David Rocco. There is also a show set to be called “Chuck’s Day Off.” I wonder if they know there’s already a show on Food Network called “Alex’s Day Off.” Hmm…

Anyway, all I have to say is…Yay! I love Food Network. Heck I grew up sucking my thumb and watching Emeril Lagasse sear duck breasts in a cast iron skillet instead of learning my shapes and numbers while watching Sesame Street. So obviously it’s only normal that I would be. But I want to know your thoughts.

Do you think it’s going to go over well? Do you think there will be rivalries between the classic Food Network greats like Emeril, Paula, Bobby, Ray-Ray and Giada? Do you think these newbies will have a hard time breaking into the celebrity chef scene? Or do you think things will turn out as smooth as a perfectly tempered chocolate truffle? Mmm…now I’m hungry.

Fresh Asparagus

Spring has sprung and so have the asparagus plants. Luckily, Hadley, Mass. has some of the best asparagus grown in the entire New England region, so there’s no shortage of it where I live. But no matter where you live, asparagus has always been known as the quintessential spring vegetable, so why not try to incorporate into your meals in as many ways as possible?    

Risotto is something that a lot of people shy away from, but it’s actually really easy to make. I love experimenting with grains for risottos other than the traditional Arborio rice, and have even made them with orzo pasta, brown rice, and barley. My favorite grain to use though, is quinoa. It’s an amino-acid rich seed that’s full of protein, and has a crunchy texture and slightly nutty flavor.    

Typically, risotto is made by toasting the rice in olive oil with some onion and garlic and is then cooked by adding ladles full of warmed chicken stock. This recipe uses water and cooks up much faster than traditional risotto. And because it uses quinoa, water, and very little fat, it’s a slimmed-down version that packs a nutritional punch for spring, perfect for helping you stick to your “summer’s almost here” diet. Also, by adding the asparagus, you get an extra boost of vitamins, folic acid and potassium.    

Slimmed-Down Spring Asparagus Risotto

Slimmed-Down Spring Asparagus Risotto    
Risotto is traditionally made with Arborio rice. The starches in the rice are cooked out to make a deliciously creamy and rich dish. This recipe uses quinoa, an incredibly healthy whole grain. By using quinoa instead of rice, the dish packs a lot more protein and is lower in carbs. If you want a meal that tastes decadent but is really pretty healthy, then this will be your new go-to recipe. And who can say no to fresh, tender spring asparagus? Top it with a shower of freshly grated parmesan cheese and you’ve got a well-rounded, satisfying meal in one bowl.     

1/2 cup quinoa
1 cup water
2 tbsp olive oil
1 onion, chopped
2 cloves garlic, finely chopped
10-20 spears of asparagus, cut into 1-inch pieces
1/4 cup freshly grated parmesan cheese, plus extra for garnish
1 tbsp butter (optional)
salt, pepper, and garlic powder to taste    

In a medium sauce pan, heat 1 tbsp olive oil on medium heat. Saute the onion, then add the garlic, until both are translucent and slightly golden. Season with pinches of salt, pepper, and garlic powder to taste. Add quinoa to the onion and garlic mixture and saute 1-2 minutes, so grains become toasted and golden. Add 1/4 cup of the water and stir.    

In the meantime, heat the remaining 1 tbsp olive oil over medium heat in a non-stick pan. Add asparagus and season to taste with salt, pepper and garlic powder. Cook 6-8 minutes or until tender and vibrantly green. Remove from heat when finished.    

After the first 1/4 cup of water has been absorbed into the quinoa, add another 1/4 cup. Repeat twice more and continue to stir. After last 1/4 cup is in the pot, cover with the lid and allow to simmer until all liquid has been absorbed. If you’d like to add a bit of extra richness, add the butter now. Stir in grated parmesan, add asparagus, and stir. Spoon into two small bowls, garnish with extra parmesan and a small pat of butter if desired, and serve. (Makes 2 servings.)

Jerry Greenfield (photo c/o Chris Friese)

Watch a Video of the Speech Coverage

For Ben Cohen and Jerry Greenfield the path to creating a successful product while helping others has been an interesting one, dating back nearly 30 years.

Greenfield, the co-founder of Ben and Jerry’s Homemade Ice Cream, spoke to students at Amherst College on Thursday March 25, while his business partner and good friend, Cohen looked on as a member of the audience during the hour-long talk entitled, “How Ice Cream Changed the World,” which took place at Amherst College’s Keefe Campus Center.

Beginning in 1985, the purpose of the Ben and Jerry’s Foundation was to generate income from ice cream sales that the company could give back to the community, as well as its investors. The duo also incorporated new business models in order to drive revenue and benefit its employers, while helping the community that they served.

Greenfield touched on the model that made the company so successful, and public and scholastic misconceptions regarding business.

“In business schools today, students are still taught that the only legitimate purpose of business is to maximize profit. It’s not that businesses is evil, or horrible, this horrible thing. It’s just that business tends to act in its own narrow self-interest, which is to make money without really thinking about anyone else. What we started realizing at Ben and Jerry’s is there’s a spiritual aspect to business, just as there is to the lives of individuals. You give, you receive; you help others, you’re helped in return.”

It all started in Vermont in 1978, when the two college buddies decided to take a correspondence course in the art of ice cream making from Penn State. After some initial revolt from larger companies, Pillsbury and Haagen Dazs, and a few million dollars later, the duo decided to stick to its homegrown roots, using organic and local ingredients to concoct nearly one hundred flavors of different ice cream.

Both business partners decided to sell their stock in the company to Vermonters, people who had supported the business since it began. While their financial advisors thought it was a terrible idea, thinking that it would be more beneficial to get revenue from venture capitalists, they decided to go through with it.

At the end of the offering, the company sold out profiting $750,000, as one out of every 100 families in the state of Vermont had become owners in Ben and Jerry’s stock.

“What we decided to do was use this need for cash to make the community own our business, so that as the business prospered, the community as owners would automatically prosper and not be dependent on the business’ kindness and generosity,” Greenfield says.

For an ice cream flavor that included brownies, Ben and Jerry’s contacted a local bakery in New York City in which its employers were “out of the economic mainstream.” They used the brownies in both Chocolate Fudge Brownie and Half Baked, two of the most profitable flavors, while benefiting the local business in New York. And for coffee-based flavors such as Coffee Heath Bar Crunch, the company made it a priority to use nothing but fair trade coffee. By the end of 2013, every ingredient used in Ben and Jerry’s ice cream will be certified fair trade.

Out of their 300 stores across the United States, 14 are partner stores, which are owned by nonprofit and social service groups that provide employment training while helping to fund local programs. The partner shops make just as much revenue as regular shops, but several years ago, the company got some negative feedback from the media.

“What’s been ironic is that several years ago Ben and Jerry’s was criticized in the media, that we were cynically trying to manipulate our customers to buying more ice cream by doing good deeds. And our response is that our actions are based on deeply held values, and in addition to that, we understand that true marketing is an integrated and holistic attempt to meet another set of our customers’ needs: to have business be addressing the increasing social problems in our country,” Greenfield says.

“This way of operating provides the business with all these marketing terms that businesses are always looking for, like ‘unique selling proposition’ and ‘provides added values.’ It’s all these things that businesses are striving to find. And simply by operating in this way, Ben and Jerry’s achieves it.”

From their own foundation, the Ben and Jerry’s Foundation, to helping the World Wildlife Fund, to coinciding “National Cone Day” with Earth Day, both business partners and buddies believe that giving back is just as sweet as one of America’s favorite frozen treats.

Grilled Pineapple Salsa

March is one of those months, culinarily speaking, that often feels like it’s stuck in limbo. It’s still cold, but sometimes it’s warm and it’s the month that can never really seem to make up its mind. Although pineapple may not grow in many places in the U.S., it’s still in season right now, and the places it’s coming from have the perfect climate for growing it.

One of my favorite things about pineapple is that it’s great as is, peeled, cut into chunks, and enjoyed in its fresh, sweet, juicy state. But it’s also fantastic when cooked. Pineapple has been showing up a lot more lately on menus as an accessory to anything from burgers to pizza and even tacos. But by far, using your grill to get some dynamite flavor out of this sweet fruit is the best way to go. Whether you’re throwing it onto a big, juicy burger with some melted cheese and barbeque sauce, chopping it up to throw onto a salad, or topping a classic Hawaiian pizza with pineapple and ham, the flavors of the fruit are concentrated as soon as it hits the grill.

Because pineapple has such a high sugar content, throwing it on the grill will give you great grill marks that are filled with sweet caramelized flavors. It takes the pineapple to an even sweeter, more intense level, and will make any dish pop with a burst of flavor. A simple and delicious desert will come together in a matter of minutes by simply slicing some fresh pineapple, throwing it on the grill, and serving it warm over a scoop of vanilla ice cream or fruit sorbet. You could also make a quick sauce to drizzle over the pineapple itself by mixing together a scoop of mascarpone cheese and a little bit of orange or lemon juice. Just plate the grilled pineapple, spoon the sauce over it, and enjoy!

My favorite thing to do with pineapple, though, is to grill it and turn in into a fresh and tropical salsa. The recipe below is a great place to start. You can also experiment by mixing in diced avocado or mango, or test out different spices or citrus juices to make it your own. Recently, I’ve been enjoying this salsa in the morning with breakfast. I make an egg white omelet, fill it with spinach and sliced avocado, and then top it with this salsa. It’s a great protein and vitamin-packed meal that really gets you going on the right foot.

Grilled Pineapple Salsa

1 cup diced grilled pineapple
1/4 cup diced tomato, seeded
1/4 cup diced onion
1/2 of a jalapeno pepper, seeded and chopped very fine
1/4 cup fresh lime juice
salt and pepper to taste

Mix all of the ingredients together and enjoy with tortilla or pita chips. It’s great on quesadillas, tacos, or even as a side for fish or chicken and is incredibly versatile. Have fun with this one. Add things you like, omit those you don’t and make it a salsa that you’ll go back to over and over again…it’s too easy and too healthy not to!

Purple and Orange Carrots

Carrots are at their peak during the winter, as are most root vegetables. Because they can stand up to cold temperatures and cold soil, they are the perfect match to cooler weather conditions. The good news is that carrots are also incredibly versatile. They come in a variety of colors-red, orange, yellow, and even purple, and they’re filled with vitamins C, A and E. In addition, there are so many things to do with them aside from the boring boil-and-butter routine that you may have been used to in the past-people just don’t realize it. 

During the holidays, and especially on Thanksgiving, my uncle makes great carrots to go along with the meal. And although he does use the boil-and-butter method, he jazzes them up with some simple ingredients: cinnamon and honey. They’re one of my favorite parts of the Thanksgiving feast, and I tell him every year that if he doesn’t make them, I will not be there. 

My inspiration for this recipe comes from the flavor profiles that my uncle uses on his boiled carrots. The difference, however, is that this recipe is low-fat and has a much more intense flavor. I am a huge believer in the power of roasting. Tossing vegetables and even fruit in a few spices and a bit of oil and roasting them at a high temperature in the oven makes for a great side to any meal. With carrots and many other types of produce, the sugars caramelize during the roasting process, and they come out tasting incredibly sweet, even if you just leave them plain. 

Preparing vegetables this way is also a great way to sneak some veggies into a meal for kids. If you toss diced carrots, zucchini, onions, and broccoli with some olive oil, salt and pepper, roast them in the oven, mix them into pasta, and finish the dish with a grating of some good parmesan cheese, you’ll have an easy roasted vegetable pasta Primavera full of vitamins that your children may not have gotten otherwise. And because the vegetables become so sweet, your little ones probably won’t try to pick them out and feed them to the dog. 

Cinnamon Scented Roast Carrots

Cinnamon Scented Roast Carrots 

You can use regular carrots for this recipe as well, but I love the ease of using baby carrots. They’re the perfect size and don’t involve any peeling.  

1 LB (16 oz) baby carrots
2 TB honey
1 TB cinnamon
1/2 tsp salt
1/4 tsp pepper 

Preheat oven to 425 degrees. In a bowl, toss carrots with honey. Sprinkle with cinnamon, salt, and pepper and stir. Pour onto a cookie sheet lined with aluminum foil. Bake for 45-50 minutes or until carrots are fork tender. 

These carrots pair really well with anything from chicken to a nice hearty pot roast. You could also use the leftovers to make a great mashed carrot side dish, similar to that of a squash or turnip mash. If you’re feeling really creative, you could even use your favorite fresh pasta dough recipe to make ravioli stuffed with a mixture of the mashed carrots and ricotta cheese.

Foil Roasted Salmon and Veggies

One of the easiest ways to cook salmon is to season it simply, wrap it in foil, and roast it in the oven. With all of its healthy omega-3 fatty acids, vitamins, and minerals, salmon is an easy go-to protein that you can prepare quickly at any time during the week.  The best part about this recipe is that it doesn’t require any additional oil or butter, so the only fat in the dish is the naturally occurring fat found in the salmon, all of which is healthy. The salmon cooks in the steam from the lemon juice and the natural moisture in the veggies, making this dish virtually fat-free.

Salmon is also great when grilled, broiled, or even poached, and of course there’s the ever-popular thinly sliced smoked salmon which pairs perfectly with good cream cheese, some fresh herbs such as dill or chives, and a nice toasted bagel or crostini. 

Foil Roasted Salmon and Veggies 

Use one 4-6 ounce portion of salmon per person and 1-2 cups of vegetables per person. 

4 salmon filets or steaks 
Juice of 2 lemons
1 tsp salt
1/2 tsp pepper
1 tsp garlic powder 

Preheat oven to 450 degrees. Tear a one-foot piece of foil for every portion of salmon. In a large bowl, combine vegetables of your choice (I used frozen quartered artichoke hearts and strips of red bell pepper) with the juice of one lemon, 1/2 tsp salt, 1/4 tsp pepper and 1/2 tsp garlic powder. 

Divide vegetables equally between each piece of foil. Place salmon on top of vegetables, squeeze juice from 1/4 lemon onto each piece of salmon, then sprinkle each with a pinch of the remaining salt, pepper and garlic powder. Pull each side of the foil up and fold to seal into a pouch. Place pouches onto a cookie sheet and bake for 10-12 minutes. 

Remove cookie sheet from oven. Be cautious when opening the foil pouches, because the steam from the moisture in the veggies and the salmon will be very hot. Remove veggies and salmon and plate, or serve in the pouch itself for a simple and rustic presentation that also makes for incredibly quick clean-up! (Makes 4 servings.)

Cara Cara Oranges

Oranges-and every other type of citrus fruit-are undoubtedly at their peak during the winter months. Gift baskets piled high with Florida citrus such as oranges, grapefruits and everything in between are sent more often during this time of the year than any other. But the plain old peel it and eat it routine can get a bit dull. Luckily citrus fruits are a very versatile ingredient, and can add a ton of flavor to whatever recipes you decide to use them in. 

I’ve always loved avocados for their rich, buttery texture and versatility. Whether you use them in a classic guacamole or prefer to scoop them right out of the skin and eat them as-is, they’re always a great ingredient to use if you want to add another layer of flavor and texture to your dish. The other great thing about avocados is that they pair incredibly well with any type of citrus fruit. 

That’s what makes this salad so perfect for when you’re looking for that tropical pick-me-up that seems like it will never come, especially in the middle of winter. It’s tangy and sweet from the citrus, with a richness from the avocados that you can’t get with any other ingredient. Overall, it’s a light and refreshing salad that makes for a fantastic side or a light lunch with the addition of some fish or seafood. The best part about this salad is that you can literally use any type of citrus fruit. I love cara cara oranges. They’re a navel orange that tastes like a cross between an orange and a grapefruit. But you could use any citrus fruit including tangerines, clementines, regular oranges, grapefruit and even blood oranges. Or use a mix of a few of them.   

Avocado and Citrus Salad

Avocado and Citrus Salad 

For every person you’ll be serving, you’ll need to use one orange and half an avocado. So if you’re cooking for 4 people, for example, you’ll need 4 oranges and 2 avocados.

Zest the oranges. You’ll need to figure about 1 tsp of zest for every orange you use. Reserve zest for later. Segment all the oranges into a bowl. Then halve the avocados, remove the pits, scoop them out of the skin with a spoon, and cut them into 1/4 inch slices. Add those to the bowl. Squeeze the juice from the remaining part of the orange-the part that’s not in the bowl-over the avocados and oranges. Sprinkle with pepper, toss and serve. 

This salad goes great with grilled fish. Salmon is in season now. Check back next week for a fantastic foil roasted salmon recipe that’s the perfect match for this salad.

Brie and Pear Pizza

This recipe uses the same onion and pear mixture as the pasta dish, yet is turned into something completely different. Use your favorite pizza dough and follow these easy steps for a great pizza that your friends will love.

Place dough on a lightly oiled baking pan. Rub dough with 2-3 TB olive oil. Sprinkle dough with pepper and garlic powder, about 1 TB each. Then spread onion and pear mixture on dough. Place slices of brie (as much as you prefer) on top of that, and bake according to dough package, or until dough is golden and cheese has softened. (Mine was in the oven at 425 degrees for about 10 minutes.)

While pizza bakes, melt 1/4 cup of raspberry preserves in the microwave on high for about a minute. When pizza is finished, drizzle with raspberry sauce, allow to cool for a few minutes and serve.

Fresh pears

During the cold weather months, everything seems dead, including fresh produce. And although it might be difficult to find fresh local produce all year long, it doesn’t mean you can’t enjoy delicious, seasonal fruits and veggies from other parts of the country. The key to getting the best of what’s available is to know what’s in season when.  

One of the ingredients that’s in season in February is the pear. They come in all different shapes, sizes and colors, and they’re all fantastic and at their peak during February. The best thing about pears is their versatility. They taste great raw, tossed into salads or mixed into oatmeal, and they’re even better cooked.  

The most common method of preparation for pears is to poach them in a sweet liquid such as a simple syrup, a juice, or even in wine. A poached pear looks beautiful when plated with a scoop of ice cream or even just a drizzle of chocolate ganache. But sweet isn’t the only way to go when cooking with pears.  

They’re fantastic in savory dishes as well. Because of their mild sweetness and crisp texture, pears pair perfectly with cheeses such as a good aged parmesan or Dubliner, an Irish cheddar that has a nutty flavor and notes of honey. A simple snack of cheese and crackers is taken to a whole new level by adding a few thin slices of pear to the mix. The creaminess of the cheese with the sweetness of the pear and the crunch of the cracker makes for a light snack that has a great profile of flavors and textures.  

Whole Foods carries a great line of fresh artisan pasta called Nuovo. They have items like pumpkin and sage ravioli, porcini mushroom agnolotti, and even seasonal varieties. (Right now it’s lobster, herb and cream-stuffed, heart-shaped ravioli in a vibrant red dough, perfect for Valentine’s Day.) One of my favorites is the smoked gouda and roasted pear sacchette. They’re made of whole-wheat dough and filled with the creamy pear and cheese filling and pinched into a beggar’s purse shape. Even better: they’re perfect for this savory pasta dish that combines perfectly ripe pears, sage, and candied walnuts…Walnuts are in season right now too!

Sage Brown Butter Sacchette with Pears and Candied Walnuts  

Sacchette with Pears

2 TB unsalted butter
1/2 onion, thinly sliced
1 pear, skin on, quartered, cored and thinly sliced
2 TB water
9 oz fresh pasta of choice
1/4 cup candied walnuts
1/2 tsp cinnamon
1/4 tsp salt
1/4 tsp pepper
4 fresh sage leaves, julienned (one reserved for garnish)