by Guest | Jun 23, 2016 | Eat Well
It’s June Dairy Month! What better time for YOW to celebrate dairy foods and health?
Most of us remember learning in school that we should drink milk to get calcium for strong bones. But, dairy foods provide more than just a healthy allotment of calcium, and drinking milk isn’t the only option. The important role dairy foods play in healthy eating and wellness from childhood to adulthood have been re-confirmed in the recently released 2015-2020 USDA Dietary Guidelines for Americans (DGA).
Dairy foods are a fundamental part of the new DGA because of the important nutrients they provide. Healthy eating styles that include 3 servings of dairy every day are linked to decreased heart and vascular disease, decreased type 2 diabetes in children and adults, and improved bone health in children.
There’s plenty to celebrate here. But, what about all of the talk recently about dairy fat?
The DGA emphasize choosing low-fat or fat-free dairy products due to the long-held belief that the saturated fat in dairy foods contributes to heart disease. These recommendations haven’t changed in 30 years, but emerging research is beginning to raise questions.
For example, a 2015 study by the World Health Organization found no clear link between higher intake of saturated fats and heart disease among healthy adults.
Dairy foods, from full-fat to fat-free, have also been shown NOT to be associated with heart disease. Could it be true? Some studies even show that intake of dairy foods (with any fat content) may reduce the risk of heart disease. Saturated fat may not be linked as directly as we’ve thought. And, scientists are beginning to consider other beneficial nutrients in dairy that seem to help protect us from negative health outcomes.
More research is needed to fully understand how whole, low-fat, and fat-free dairy foods impact health. What is clear, and worthy of celebration, is that eating nutrient-rich dairy foods – regardless of fat content – is associated with lifelong health.
So I can eat as much full-fat dairy as I want?
You probably guessed that the answer isn’t a simple yes or no, even though that is just what we all want! Lifelong health is about many factors – things that YOW is addressing – like tobacco, healthy eating, physical activity, and finally, body weight. Obesity is a crisis that impacts almost every aspect of health, which makes getting to and staying at a weight that is right for you very important. Calories matter.
That’s another reason why diet advice focuses on lean, low-fat, and fat-free choices. Fat is calorie-dense. Every gram of fat is equal to 9 calories, over twice as much per gram compared to carbs and protein. In the case of dairy, there’s a 70 calorie difference between 1 cup of whole milk (8 grams of fat) and 1 cup of skim milk (0 grams of fat).
Whole fat dairy foods can be part of a healthy eating plan, but the key is to balance calories and saturated fat. Healthy eating is all about choosing a variety of tasty foods you enjoy in the amounts that are right for you. If you want help figuring out what is right for you go to www.supertracker.usda.gov/ .
What about taste?
Yes, many people think full-fat dairy products taste better than reduced-fat products. It’s true— fat adds richness, melts in our mouths, and simply tastes delicious. Fat is also digested more slowly, helping us feel fuller longer. But in order to avoid eating extra calories, it is helpful to choose wisely. When choosing higher fat foods, choose them for the “company that they keep.” Full-fat cheese is a good example of a wise choice because it is not only an excellent source of calcium, but also a good source of protein and other nutrients important for health. It’s okay for food to taste good and be good for you!
What to Celebrate
For June Dairy Month and all throughout the year, celebrate dairy foods and the important nutrition they provide. Make dairy foods – in all fat levels – part of your day, every day.
Reference: Science Brief: Whole and Reduced-fat Dairy Foods. National Dairy Council, May 2016. https://www.nationaldairycouncil.org/content/2016/science-brief-whole-and-reduced-fat-dairy-foods
by Guest | May 27, 2016 | Eat Well
By Dana Zia, The Golightly Gourmet
I’ll admit it, I’m the queen of salads. They are one of my favorite foods and the hubby and I’s go to food since kicking the junk food habit. I make a big salad and keep it in the fridge at all times for the perfect fast food. I love making them in lots of inventive ways and it is where my mind turns when dreaming up ways to use fresh produce.
It wasn’t always like this, there was a day when I.simply.hated.salads. Of course it didn’t help that I grew up in the high desert of Idaho and the only salad I ever saw was a wedge of iceberg lettuce with a glug of thousand island dressing dripping down the sides of it. Gag. Then one day my relationship with salads dramatically changed. I was about 10 and we were at some family shindig and my Aunt Marie brought the most amazing salad I had ever seen.
It made its dramatic appearance in a giant clear glass bowl that showed off the fact that it was fabulously layered with bacon, hard boiled eggs, onions, lettuce, carrots, tomatoes and fresh green peas. It was topped with cheddar cheese and this gooey delicious salad dressing that was NOT thousand island. I was transfixed.
I loaded up my plate with that brightly colored salad and took a bite. Lights went on and an angel sung on high; my dormant taste buds came alive that day. Who knew veggies could taste so good? I made the momentous decision (particularly for a 10 year old) right then and there that I was going to grow up and love eating and making salads. I was going to be known far and wide as the “salad lady”.
Some folks find that making a really great salad can be intimidating but honestly it is quite easy. There are a few simple tips to making successful salads. Try to use as many “in season” and local veggies as possible. The fresher the veggies and greens the better it tastes. Sprinkle a few toasted nuts, chopped herbs and some goat cheese on your salad and you will make any salad special. Edible flowers also add a lovely extra dimension.
I also highly recommend you make your own salad dressings. I keep about 3 different homemade salad dressings in the fridge at all times. They are incomparable in flavor and are not loaded with preservatives that you can’t pronounce. Homemade dressings bring a bowl of ordinary greens to life.
When you get in a rut, look up some new recipes and give them a try. “Cooking Light”, has a great web site with some very inventive salads that I really get inspired by. “Epicurious” is another on-line site loaded with great salad recipes. One of my favorites is the OSU Food Hero website loaded with lots of fresh salad ideas.
Also remember that whatever you cooked last night goes great on the salad. For example; one night we roasted chicken and some root vegetables. For lunch the next day, I had pre-made salad with roasted chicken and roots on it with a garlic vinaigrette. Incredible. The most important thing with salads is to be imaginative and experiment. They are not rocket science. Have fun! I thought I would share some of my favorite simple salad dressings with you to get you inspired.
Garlic Herb Vinaigrette
This one can be easily modified by using whatever herbs you have on hand.
3-4 tablespoons of really good apple cider vinegar
Juice of one lemon
1 tablespoon of Dijon-style mustard
½ cup of olive oil
1 large shallot, chopped
3 -5 cloves of garlic, chopped
1/2 cup of fresh parsley leaves
½ cup of fresh rosemary or oregano leaves (or both)
½ teaspoon of sea salt
Black pepper to taste
In a blender, add the vinegar, lemon juice and mustard and blend for a few moments. With the blender low, slowly add the olive oil in a steady stream so it will emulsify. Toss in the chopped shallot, garlic and herbs and blend some more. Add the salt and pepper to taste. This can last for a long time in the fridge.
Balsamic vinaigrette
The type of vinegar you use will make a huge difference in this dressing. Getting an aged balsamic vinegar from Italy is always a good bet.
3-4 Tablespoon of a good aged balsamic vinegar
1-2 tablespoons of honey or sugar
1 teaspoon of Italian herb mix (saltless)
1-2 garlic cloves minced
½ cup of olive oil
½ teaspoon of sea salt
A few cranks of black pepper
Throw everything except the olive oil in a blender and blend for a second or two. Then, while the blender is on low, slowly drizzle in the olive oil in a steady stream so it will emulsify. Adjust the seasonings and enjoy! You can also put all the ingredients in a glass jar and shake up but I like to do it in the blender so that it is creamy.
Shining Star Berry vinaigrette
My all-time favorite salad dressing. Use whatever berry is in season but my favorite is strawberries which are beautiful right now. This dressing is fantastic on a bed of greens, chopped green onions, berries, feta cheese and roasted almonds.
1 cup of berries, washed
1-3 tablespoons of honey or maple syrup
1 large shallot, chopped
¼ cup of chopped fresh basil or rosemary
2-3 cloves of garlic, minced
7 – 8 tablespoons of a very good quality balsamic vinegar
½ cup of olive oil
Toss the berries, sugar and shallot into a blender and whip until smooth, then add the basil, garlic and vinegar and blend again till smooth. While the blender is still going slowly add the oil and then let it blend till it looks like a creamy, yummy mixture that you can’t wait to taste. Turn off the blender before you do that, of course.
by Guest | May 21, 2016 | Eat Well, Recipes
By Dana Zia, The Golightly Gourmet
“Life is like an onion. You peel it off one layer at a time, and sometimes you weep.” – Carl Sandberg
Can you imagine life without onions? I can’t, but I seem to take them for granted as I toss them in every meal I cook. But, I’m here to tell you that they are an honest to goodness vegetable full of healthy nutrients and robust flavor that need to be given their just desserts.
This wonderful bulb is one if the oldest edible veggies known to mankind. Onions have been prized throughout history and were found in the tomb of King Tut to take with him to the hereafter. (I mean, what would heaven be like without onions?) They have also been used in traditional medicines since ancient times for their health promoting and curative powers.
Onions, like the well acclaimed garlic, are alliums, which are rich in sulfur containing compounds that are responsible for their pungent, tear provoking fragrance and many health benefits. The onion has been linked to heart health, decreased cholesterol and blood pressure, increased bone density in the elderly and anti-inflammatory benefits. It also has shown anti-diabetic properties and cancer protection.
This humble root that we toss in everything is actually a super food. Who would have known? Most of the onions healthy benefits are concentrated in the outer skin so when peeling your onion make sure and take off as little of the outside skin as possible. Over peeling can result in losing up to 75% of the nutrients in an onion.
To get the most nutrition out of your onion chop them up then let them sit for 5 minutes to allow the allicin in the bulb to concentrate. This is because they have an interesting phyto-chemical compound that converts to allicin when the blub is disturbed. Studies have shown that allicin protects the body from cancer and helps lower blood sugar levels and reduce cholesterol. All of these nutrients found in the onion dispel into whatever you’re cooking, so eat the whole shebang!
There are a bewildering amount of varieties of onions to choose from for your dishes. If one were to pick an onion solely on the health benefits, choose one with strong, bold flavors. The more flavor and fragrance, the more health properties. The “sweet onion” that we all know and love has the lowest nutrition profile where the shallot has the highest. The next in line is the humble yellow onion and the lovely red.
Now the question you’ve all been waiting to have answered; “How does one cut an onion without crying?” I always leave an onion in the fridge cause letting the onion chill helps to reduce the gases that are released from it when you cut it. A chef friend of mine says don’t cut off the root of the onion, that is where the bulk of the enzymes are stored. I tried this and it really works well. But no matter how you cut the onion it is a wonderful, health-packed vegetable.
As the Spring rains fold around us like a blanket, my cooking pots just seems to magically stir up pots of soup. This onion soup is so nurturing and healthy that it fills the dance card with style. It is also very different from French onion soup, which is a welcome respite. But if you are really into French Onion soup try this recipe. http://www.foodnetwork.com/recipes/tyler-florence/french-onion-soup-recipe2/index.html It is very, very good. Enjoy the Spring rain quiet with a warm cup of this soup that will keep you strong as a super hero.
Chinese 5 spice onion soup
Kombu is a type of kelp that you can get at Mother Nature’s or any health food store. Its nutritional value is outstanding and delicious in this soup. All of the spices in this recipe are available form Mother Nature’s as well in their bulk spices. Make this a meal by adding shrimp, chicken or tofu when you add the majority of the ingredients.
3 nice fat yellow onions
6 cloves of garlic, minced
2 tablespoons of coconut oil or butter
1 fennel bulb, sliced
1 32 oz container of low sodium chicken broth
1 quart of water
1 tablespoon of finely grated fresh ginger
4, 1/4 inch slices of fresh ginger
6 whole cloves
1 cinnamon stick
3 star anise
1/4 cup of dried kombu, cut into small pieces (optional)
2 cups of sliced shitake mushrooms
1 tablespoon or more of low sodium soy sauce
1 tablespoon of blackstrap molasses
Hot sauce to taste, preferably Sriracha
Skin and chop the onions up and let them sit for 5 minutes to let all those health-promoting properties to condense. Take out your favorite heavy bottomed soup pot and melt the oil on medium heat. Toss the onions and minced garlic into the pot and stir till the oil has been distributed among them. Then cook slowly over the medium heat. Resist the temptation to turn it up, we want the onions to get caramelized. Stir every few minutes with a heat resistant rubber spatula making sure to get all the goodies off the bottom of the pan. The onions will start to get toast colored and very fragrant after about 15 minutes. Stir more frequently for 5 more minutes then add the fennel bulb through the mushrooms to the mix.
Bring the soup to a gentle boil over the medium heat then let simmer over a medium low heat, uncovered, for 20 minutes to concentrate the flavors. (The smell of the soup will fill the kitchen with faraway places.) Fish out the star anise, cinnamon stick, cloves and ginger if you can find them. If not, no big deal, just warn people you serve to not bite into them or they will get quite the flavor punch. Season the soup with soy sauce and molasses and serve immediately in beautiful soup bowls.
by Guest | May 14, 2016 | Eat Well
By Dana Zia, The Golightly Gourmet
“Curing inflammation may well turn out to be the elusive Holy Grail of medicine.” William Joel Meggs, MD
I know chronic inflammation it isn’t a soft and fluffy subject but it is a big issue that has been causing a lot of health problems in the western world. What is amazing about this epidemic is that we can affect it dramatically with what we eat. Understanding inflammation and why it is stomping around among us can be confusing but I’ll give it my best shot.
Inflammation is (mostly) our friend. It is the body’s very natural and healthy response to injury and infection. It defends our bodies by sending immune cells and key nutrients to the areas that need them most. Say you get a paper cut your finger and you notice it turns red, gets hot and swells around the wound. The body has increased the blood flow around the cut to heal it and keep out the nasty bugs. The inflammation is healing the wound. Good.
Where it all goes awry is when inflammation persists for too long and spreads too far. That is when it becomes chronic (long term) and systemic (full body). This fiery type of inflammation has been linked to cancer, arthritis, heart disease, strokes, type 2 diabetes, Alzheimer’s and anything else that ends in “itis”. Bad.
The big question is how does inflammation turn from good to bad? This issue stems from the fact that most of our immune systems in this day and age are overworked and underpaid. Imagine that your immune system is a fire station. Every time there is an emergency, as in an invasion by something not good for your body, the fire station ramps up and runs out in full gear to put out the fire. Then, in a healthy immune system, all the firefighters go back to the station and clean up, repair the equipment and rest.
But if the fire station was called out on constant emergencies, with no back up, there would be full scale burn out eventually. The equipment would fail from overuse and no repair and the firefighters would fall down on the job from exhaustion. This kind of chaos is exactly what is happening in an overburdened immune system that is constantly under threat. Chronic inflammation harms rather than heals because the immune system’s attack never stops, never repairs and makes poor decisions due to fatigue.
The causes of chronic inflammation vary from person to person but some of the fires are started by being overweight, under stress, lack of sleep, smoking and in a toxic environment. The biggest fire of all is the foods we choose to eat — or not to eat. Think about it, eating is the #1 thing we do day in and day out that affects our health. If your immune system decides that the food you are ingesting is an enemy, then it battles to put out the fire. 70–80 % of your immune system is located in the gut so if the enemy food is constantly present you have full systemic chronic inflammation due to your diet.
There are quite a few foods that are proven to cause chronic inflammation and they are unfortunately the foundation of the American diet. Foods like wheat (gluten), milk, alcohol, sugar, MSG, preservatives and food colorings are enemies of the immune system. Low fat, high carb diets have been discovered to cause inflammation too.
Also many of our oils like partially hydrogenated oils and Trans fats are big culprits. Surprisingly the polyunsaturated vegetable oils like safflower, sunflower and soybean oils are just as bad. They are loaded with omega 6s which are proven fire starters for sure. Our ancient ancestors ate a diet with an omega 6 to omega 3 ratio of 1:1 and now our current diet is on the average 16:1 with it going up 200% just in the last 50 years. That is due to the obscene rise in process foods filled with these bad cheap oils.
Consequently foods rich in Omega 3s like fatty cold water fish (i.e. salmon and sardines), pasture raised, grass fed meats and eggs, macadamia nuts and flax oil are powerful anti-inflammatory foods. The foods ginger, turmeric, onions, garlic, vegetables, fruit, dark leafy greens and green tea are your friends too. It’s actually pretty easy to remember what foods are anti-inflammatory, just think of whole foods that are intense in color and flavor. (I’m not talking Jelly Belly beans either)
This salad that I am sharing with you today is loaded with anti-inflammatory foods. Just look at its bright colors and flavors and you know you have a food that puts out the fires of inflammation. Serve this with a cumin spiced salmon and you will have a happy immune system sitting next to the pool, on vacation…finally.
Cabbage-carrot slaw with cranberries and mint
Try to get juice sweetened dried cranberries and all organic ingredients to really make this perfect. The cranberries are available in the bulk food sections as well as the dried fruit section.
3/4 cup of dried cranberries
3 tablespoons of fresh lemon juice
1 1/4 teaspoons of honey
½ teaspoon of ground cumin
1/8-1/4 teaspoon of cayenne pepper
1/4-1/2 teaspoon of a fine salt
1/3 cup of EVOO (extra virgin olive oil)
1/2 of head of thinly sliced red cabbage
2 large carrots, julienned or shredded
1/2 cup of thinly sliced fresh mint leaves
1/4 cup of sliced almonds, lightly toasted
To start off this color bang of a salad give your cranberries a spa treatment by putting in a small bowl and cover them with hot water. Let them soak for 10 minutes, then drain them in a mesh strainer and let them dry off while you do the rest of the salad. Clean and prepare all your veggies and set aside. In a large bowl, whisk together the lemon juice, honey, cumin, pepper and sea salt. Then while whisking away like crazy add the olive oil in a slow steady stream till combined. Add the cabbage, carrots and mint and toss well. Adjust the seasonings and then right before serving, toss in the nuts. As with any slaw, if you let the flavors marry for a few hours it is always better. To your health!
by Guest | Apr 16, 2016 | Eat Well, Recipes
By Dana Zia, Golightly Gourmet
“Cooking, above all, connects us.” Michael Pollan
In ancient Greece the word for “cook” is also the same word for butcher and priest and it also shares the etymological root as magic. Making a meal and sitting down to eat it is a true magical event in many households these days where most families eat packaged foods on the go.
Cooking, according to anthropologists, is considered the one vitally important attribute of Homo Sapiens that sets us apart from all other animals. Even more than using tools, eating meat and developing language. When our hairy ancestors discovered how to cook food an amazing transformation happened, our jaws and guts got smaller and our brains got bigger.
You see, raw food takes an amazing amount of time to chew and energy to digest. If you look at our primate cousins their gut size is 2 to 3 times larger than ours and we don’t even need to talk about those jaws! They also spend about 6 hours a day chewing and chewing to get enough nutrition to fuel them. That’s almost 50% of the day, where we spend around 5% of the day chewing now.
It is figured that our ancestors started cooking food around 2 million years ago as that it when they started showing up with the smaller jaws and molars. Cooking was a great evolutionary leap forward that helped to crack open more nutrients and partially break down the foods for our ancestors so we got a bigger brain out of this brilliant idea.
This also opened up another interesting and previously uncharted territory in our grunting ancient grandparents; culture. Think about it, if one goes from spending 50% to 5% of our day to get the daily nutrients out of food that we need, there would be some time to spend pursuing other interests like dwellings, clothing, weapons, art, religion and more sophisticated tools, i.e. culture.
The other concept that birthed with cooked food is the family dinner time. Yes, our cavepeople ancestors “dinner” time was surely different than ours, but the concept started when the cooked food was ready to eat, called “primary eating”. Before that they were grazers eating all day long, and that is called “secondary eating”.
Primary eating, also more elegantly called family meals and the cooking of them, is tittering on extinction. A very interesting decline has happened since the advent of processed foods, we not only have vacated the kitchen but we have also become secondary grazers again grabbing food on the go just like our giant jawed, tiny brained ancestors. (Does that mean our brains are shrinking and our guts are getting larger?)
The family meal and cooking it is vitally important for us to take back. Around the family table we talk, we connect, we develop concepts and we enjoy home cooked meals. This two million year old tradition is the foundation of our health and culture. No light thing but it really isn’t that hard to do just start with the decision to cook your meals and to eat it together. Cooking and eating together is truly paramount and the most profoundly powerful act each of us can take in our lives, day in day out.
This recipe is an easy one with ingredients in almost everyone’s cupboards. Just make sure and plan for the marinade time then fire up the ancient cook fire (the grill) and in minutes you have a delicious and wholesome meal. Eat it around a table with your loved ones and you will all get healthier in mind, body and spirit.
Garlic Mustard grilled beef skewers
The meat needs to marinade for at least 4 hours up to 8 so take that into consideration on your timing. Smoked paprika, my favorite spice in the whole word, is available at Mother Natures.
Garlic mustard glaze
1/4 cup of whole grain mustard
2-4 cloves of garlic finely chopped
1/4 cup of apple cider vinegar
2 tablespoons of low-sodium soy sauce
1 tablespoon of honey
2 tablespoons of finely chopped rosemary leaves
2 teaspoons of smoked or sweet paprika
Salt and ground pepper to taste
Beef skewers
2 pounds of beef tri-tip cut or a venison roast
(If you use venison, add a few tablespoons of olive oil to the marinade)
Twelve bamboo skewers, soaked in water for at least 30 minutes
Get ready to connect with your ancestors from 2 million years ago… Whisk together all the glaze ingredients and let sit while you get the meat ready. Cut the meat into 24 thin strips, (bout 1/4” thick) more or less. (There will not be a test on this) Place the meat into a medium bowl, pour the glaze over it, stir it around till it is well coated then cover and marinade for 4-8 hours in the fridge.
Take out the meat and skewer two pieces of meat on each skewer by threading the meat strip on the skewer like a snake. (Hope that made sense) This is messy business with the marinade on the meat so I suggest you do it over the sink. Set the skewers in a baking sheet and pour the remaining glaze left in the bowl over the skewers.
Lightly oil your grill then heat to high. (Feeling the ancestors now?) Place the skewers on the grill and cook for 4-5 minutes, flip over and grill a few more minutes till they get blacken bits on them. (Discard the leftover marinade) Test one and see it is to your liking. If not, grill a few more minutes. Don’t overcook or you will get tough meat that even Neanderthals can’t chew. Salt and pepper to taste and serve with mayo mixed with pressed garlic and mustard.
by Guest | Mar 25, 2016 | Eat Well, Recipes
By Dana Zia, Golightly Gourmet
“Asparagus inspires gentle thoughts.” Charles Lamb
We have visiting royalty among our seasonal vegetables right now, Asparagus. It even has a crown to prove it. It was given the honored title, “king of vegetables” in the 18th century by King Luis the XIV, who could not get enough of it. He was the first to come up with year around green houses so he could eat it all the time. Fortunately for globalization, we don’t have to face the guillotine to have it whenever we want, but it is particularly perfect in the early spring.
There is something about asparagus that commands respect and adoration. Its tall slender head, held high, almost demands that we dress for dinner. Its history is shrouded in mystery, like a good politician. Some think it originated in Asia, some in Egypt, but no matter where it came from it always is given a place of honor on the table.
As expected asparagus rules in nutrition being rich in Vitamin C, K and A and a superior choice in folates. Folates promote the health of our cells, in repairing them structurally. Folates are also king in keeping your heart healthy. One cup of steamed asparagus contains the pittance of 48 calories, no fat or sodium, but great assets of fiber and nutrients.
The Northwest is the perfect place to grow asparagus as this monarch likes sandy soil and cooler climates. Be prepared to invest in a long term relationship though, as once you start an asparagus bed, it will grow for 20 to 30 years. It likes to be pampered and well cared for, with regular compost pedicures and bowing down to weed it yet the rewards are treasured.
Make sure and buy asparagus that are full, heavy and smooth looking. Those that have a dry shriveled appearance have been de-throned. Honor these royalties by placing a wet paper towel, secured with a rubber band, around their feet and store in the fridge in an open plastic bag, their crowns out. Remember that asparagus hardly needs cooked at all, just steamed for a few minutes. If you are going to be using them in a salad, plunge them in a cold water bath immediately after steaming them, to keep from getting bedraggled and dull.
To prepare asparagus, give them a good washing and them snap off the tough woody stems. Asparagus is ready and willing to help as it will snap off in the perfect spot. There are so many wonderful ways to honor this vegetable in the kitchen. You can eat them raw, steamed, grilled, roasted, tossed in pasta or whatever. Use your imagination with this elegant vegetable. Here are a few fun and different ways to serve asparagus.
Grilled Asparagus Royalty Rafts
Here is a great simple recipe from “Cooking Light” that I purely adore. You can skip the skewers and grilling all together and roast on a baking sheet on the top rack in the oven at 400 degrees, for three minutes, then stir and roast another 3 minutes. Easy!
16-20 thick and tender asparagus spears, snapped
1 tablespoon of low-sodium soy sauce
1 tablespoon of dark sesame oil
1or 2 garlic cloves, crushed
2 or 3 teaspoons of toasted sesame seeds
Few cranks of black pepper
Bamboo skewers
Soak the skewers in water for about an hour so you don’t light anything on fire. Lay the spears flat, four or five in a row on a cutting board. Thread the skewers through the asparagus horizontally, one skewer at the bottom and one at the top of the stems. Some of the spear may spilt, so go slow to avoid this. There are your little kingly rafts! (Aren’t they cute?)
Combine the soy sauce, oil and garlic in a small bowl and whip up. Brush the mix over the rafts of asparagus then grill them on a hot grill or under the broiler in the house. Be careful and watch them closely. Don’t walk away! They only need to be grilled 3 minutes on each side. Take off the grill and sprinkle with the sesame seeds and few cranks of pepper. Serve right away to lucky loved ones.
Lemon Asparagus Ribbon Salad
The ribbons on this salad are almost luminous. Very beautiful.
Around 1 pound of asparagus
1 ½ cups of cherry tomatoes, halved
2 or 3 tablespoons of fresh chopped chives
2 tablespoons of fresh squeezed lemon juice
1 tablespoon of olive oil
1 teaspoon of Dijon mustard
A few cranks of pepper
Pinch of salt
½ cup of crumbled feta
Okay, let’s start with the tricky part, making asparagus ribbons. First wash you asparagus and then cut off the tips and save for another use. Hold one spear over a bowl and run a potato peeler down it to make ribbons. This is easier said than done, but with a bit of practice you can get beautiful ribbons. Toss the ribbons and the red tomatoes together. Then mix the chives through the salt in a small jar and shake it up. Drizzle the dressing over the ribbons and tomatoes and gently toss to blend. Plate and sprinkle with the snow white feta. Beautiful and delicious!
