Little Seeds of Goodness

We are in the height of pomegranate season-- which usually runs from September through March.  As much as it pains me for summertime to end, I must admit that I get a smile on my face when I start seeing pomegranates back in the markets.  These little seeds of goodness not only add a sweet touch to whatever dish you are eating (or cocktail) they are loaded with antioxidants, vitamin C, fiber, and potassium.

I don't know what brought about the phrase "fruits of your labor" but my guess is that it must have stemmed from the pomegranate.  Getting those darn seeds out can be a laborious task to say the least.  I've heard of submerging halved pomegranates into water to aid in removing the seeds, though I've never tried this tactic.
For me, I cut it vertically in half first -- right through the top where the stem is.  I think you minimize losing seeds this way.  With each half, you can see where the segments are and can cut each half into quarters on the seams.  Once it's in quarters, gentle hands and patience is the only way to get all the seeds out.  Sometimes I wonder if it's worth all the time (seriously, it takes me about 20+ minutes to get all the seeds out) but I always find myself buying one weekly and enjoying the fruits of my labor.

Costs: Whole Foods and Trader Joe's sell pomegranates for about $3/each.  I've found them to be somewhat disappointing lately though.  There is a fruit cart guy on 14th Street, right by Trader Joe's, that sells them for $1.99 and they have been fantastic.  You can also buy already-seeded packages that come in a ventilated small plastic tub.  These range in price and in the midst of the season, they are about $4 per package and will save you lots of time; but I still prefer to take the seeds out on my own.

Look for:  Good sized (the size of a naval orange or small grapefruit), dark ruby colored, heavy, and unbruised.  If they're bruised or feel soft, you may find brown seeds inside, which is no good.

Toss 'em into your: yogurt, cereal, fruit salads, garden salads, quinoa, couscous, wild rice, brown rice, oatmeal, wrap sandwiches, pitas, muffin batter, bread dough, turkey stuffing, and smoothies.  Even place them on top of your grilled or baked meats, like chicken or pork tenderloin.  Buy eating your meats with vitamin-C boosting foods, like pomegranates, you can even enhance your iron absorption.

Meatless Anyday

I think it's important to go meatless at least one day a week and I often find myself going meatless even more than that without even trying.  I love a good steak as much as the rest of you, but it's important to get variety and not load up on the saturated fat that comes along with most meat.  Meatless Monday has health and environmental benefits, so give it a try.

Here are some meatless anyday recommendations:

• Salad:  This is an easy one.  You can include all types of salads (fruit, quinoa, wheatberry, etc) on your plate.  Here, I made an easy garden salad with mixed greens, tomatoes, carrots, green peppers, and pomegranate seeds; and a roast butternut squash Israeli couscous (also called pearl couscous).  The only dressing I have over the garden salad is fresh squeezed lemon.  If you need more of a kick, any kind of vinegar would be fine, may I recommend the Spectrum pomegranate white wine vinegar, found a Wholefoods.  As for the couscous salad, I bought the Israeli couscous at Trader Joe's and I also bought their precut raw butternut squash that was all ready to go in the oven to roast.  There is even a recipe for the whole thing on the Trader Joe's box.  Including different types of salads on your plate is the best way to get all the nutrients you need and to fill you up.  The veggies have most vitamins (especially A and C) and minerals; and the couscous has the fiber and the complex carbs to keep you feeling full.

I always like to add a little fruit to my garden salads for a sweet touch

• Stir-Fry:  Make the switch to brown rice from white rice.  This way, you gain all the fiber that is striped from the white rice version and you get all the nutrients too.  While you are making the rice, cut up and saute your veggies in a pan.  Use olive oil to lightly coat the pan and veggies.  I like to add broccoli, carrots, snow peas, peppers, and mushrooms the mix.  Once everything is mixed in together, feel free to add a teaspoon of low-sodium soy sauce or other sauce, I like San-J Teriyaki, but only use a little bit because there is a lot of sodium (and added sugar!) in these types of sauces.  If you need more flavor, add garlic to your olive oil when you are sauteing the veggies or try grating fresh ginger over top of the meal.  Again, you have the whole grains for fiber and keeping you feeling full and the veggies for the vitamins and minerals...whole grains have vitamins and minerals too!

For a little protein, try adding an egg

• Pasta Primavera:  This is also an easy one...I mean, who doesn't have a box of pasta sitting in their cabinet?  I often make this when I have a bunch of veggies that I need to use up sitting in the fridge and I'll just throw in whatever I have.  Use wholewheat pasta, of course, and steam or lightly saute some veggies.  Here I had steamed some kale, chopped up some raw yellow and red bell peppers, and sautéed some crimini mushrooms.  Other good things to add are artichokes, tomatoes, zucchini, garlic, swiss chard, even a little avocado would be nice creamy touch.  Feel free to add any herbs, like basil or oregano, for some added flavor.

Any shape of pasta will do, just use your favorite

NYC Staycation

A final blog for 2011...

My boyfriend and I didn't take a big vacation this year and instead of traveling over the holidays, we decided to take a staycation right here in New York.  We've been so busy with work and school since we moved here a year ago, that we haven't had a chance to go to all the places we've wanted to check out.  I've made endless lists of places to visit and places to dine and even when I get to cross one of them off my list, I end up adding two more new ones.

So here is my Holiday 2011 New York Restaurant List

1.     12/29  The Dutch:  12pm lunch with my old boss, Chris, who was in town to ring the bell at the NYSE from Washington, DC.  We went a little overboard with ordering, but there was no stopping us.  Chris and I have a history of frequently dining out at top restaurants, as we both love quality food and trying new places.  What better place to try than The Dutch?  It has been topping many NYC critics' lists as a top restaurant of 2011, even Sam Sifton's numero uno.
Steak tartare to start (I would say this was the most mediocre item we ordered; it was good, but I've definitely had better).  Followed by some St. Simon oysters for Chris.  Our entrees included the beef ravioli with porcinis and robiola sheep cheese and the seared scallops with saffron rice and a gumbo "sauce" which was more like a foam.  Both were fantastic.  After a few martinis and bubblys, and after sneaking a peak at our fellow at-the-bar diners' plates, we also decided to order the fried chicken.  YUM.  Now, I'm not an advocate for eating fried food, I am a nutrition student after all, I also know that an occasional indulgence is worthwhile.  We each enjoyed a few bites and called it a day; the dish came with four pieces of fried chicken and two honey biscuits.

All anyone needs to savor a dish are two bites.  I think I even read in one of my anatomy books that the first 2 bites of anything are when our senses, taste and smell, are focused the most.  Each bite after that, we aren't paying as much attention and eating becomes a routine rather than a savory sensory experience.

2.     12/29  Blue Hill:  Good thing I made 9pm reservations a month ago when I called to get a table, because I was pretty full from The Dutch all day.  Reservations here are not easy to come by and I've been now been spoiled here twice since moving to New York...once on my birthday in July and again this time for our 2nd anniversary.  We did the Farmer's Feast, which is $78 for 5 courses and various treats in between.
Started off with a mini beet-burger with ricotta cheese on an almond bun.  Then collard green chips, served as "leaves" in a gold wire tree.  Then we enjoyed poached hake with brussels and pancetta.  Next was a farm fresh egg over creamy kale.  The main course was milk-fed pig (jowl, shoulder and loin) with fresh tart cranberries and fennel.  The first dessert was ginger ice, poached pear, and yogurt sorbet.  Finally, ginger cake, poached lady apple and almond gelato.

3.     12/30  Arturo's:  Cousin dinner with Mike, James, Jason, Mike's friend Emily from UVA, and mio amore Mark.  Had a bottle of chianti and 2 large pizzas.  One meatball and one with eggplant and added ricotta.  Live jazz, lively atmosphere, great company and great food.  Well, the pizzas were a little overcooked, but still good!

4.     12/31  Bouley:  Nothing beats the $55 lunch tasting menu at Bouley in Tribeca.  Seriously.  It was divine.  Five amazing courses with truffles galore, impeccable service, tasty cocktails (Hendrick's Gin, fresh sage, and pineapple puree), and the most beautiful ceiling of any restaurant I've been to.
Squash soup with chestnut cream, toasted pine nuts in rice paper.
Housemade olive bread, fig bread, and french sourdough
Asparagus salad with comte cheese, basil dressing; Mark had various tuna carpaccios
Wild mushrooms, white truffles; Mark had crab with spanish flan
Duck, persimmon, turnip puree; Mark had braised beef cheeks with blue kale gnocchi
Mashed potatoes; best I've ever tasted.
Fig soup dessert with some sort of ice cream topping
Red wine (beaujolais) sorbet
Valrhona chocolate soufflé
Peppermint tea
Selected homemade cookies

Coming up...
5.     1/10  Locanda Verde
6.     1/13  ABC Kitchen

p.s. the best part about all of these restaurants is that they are all within reasonable walking distance of our apartment ... i love new york.

H A P P Y   2 0 1 2 !

What's for Breakfast?

I usually have a bowl of cereal with berries for breakfast, but along with that, I'll have a small nonfat yogurt.  

Combining protein with breakfast is the key to feeling fuller longer.  Yogurt or eggs are great options to get a little protein in to start your day.

Making scrambled eggs couldn't be any easier, and the best part is: you can throw in whatever left over veggies you have in the fridge.  I find myself doing this all the time...a few cherry tomatoes here, mushrooms there, spinach everywhere.  Oh, and I always add fresh basil of course.  When you add in veggies and herbs there is no reason to ever add salt.

Breakfast today: 2 scrambled eggs (1 yolk), red peppers, broccoli, avocado, and basil all over a slice of Trader Joe’s multi-grain toast.

p.s. Don’t skimp out on both yolks.  I always add at least one.  The yolk is where all the nutrients are, and yes, it’s where all the cholesterol is too, but a little is not only okay, it’s also needed.

Sub in Avocado

Lunch today:
Whole grain bread toasted, herb turkey breast, tomatoes, and avocado.  No need for any other condiments when avocados are around.  Ditch the mayo, sub in avocado.

Get some of the healthy fat that everyone is talking about these days with avocados.