All posts by Brooks Halliday

Drawing on a background in speech writing and public relations, Brooks Halliday is a freelance food writer, food stylist and recipe developer. As a featured writer for food and lifestyle blog Currantly.com by Hain Celestial Organics, she offers up nutritious, family-friendly recipes and tackles tough kitchen questions, like how to perfectly caramelize onions or get picky eaters more excited about lunchtime.

A Trip to Basque Country Without Leaving the Kitchen

In a country famous for epic cuisine, one Spanish region reigns supreme: Basque Country. Nestled in the Pyrenees along the French border, the Basque region, which for centuries tried to establish itself as an independent nation, has a culture and personality uniquely its own. This is especially evident in its culinary traditions, which are distinct from other styles of Spanish cooking.

Bordered to the east by the Bay of Biscay, a gulf of the Atlantic, Basque Country is heavily influenced by the sea. Fresh seafood is a quintessential part of the cuisine, often flavored with a rich hodgepodge of Spanish and French ingredients. Unlike other coastal areas, however, the Basque region is also fertile ground for livestock, vegetables and legumes. Grilled meats and rich stews are also staples of the Basque diet. It’s truly surf and turf at its finest!

With access to such diverse, high quality ingredients, it’s not surprising that the Basque people take food very seriously. In fact, though it spans just over 8,000 square miles, the Basque region is home to 38 Michelin-starred restaurants, including four with the coveted three-star rating.

If you’re a gourmand who hates to share, you’ll feel at home here. Order up some pintxos, small tapas-style plates built for one. They’re a fixture on virtually every bar menu, and are also enjoyed as street food and midday snacks.

Ready for a bite of Basque Country? Try these simple, traditional recipes for Basque food at home any night of the week.

 


 

Gildas

This classic pintxo makes a great appetizer or snack to enjoy with a cold pint.

Gildas recipe

Directions:

  1. Lightly dust tomato chunks with paprika.
  2. Place five whole parsley leaves on each anchovy, then loop the fish over to form a horseshoe shape.
  3. Skewer a pepper onto one end of a toothpick. Follow with the anchovy, a piece of tomato and finish with a stuffed olive. Repeat with remaining toothpicks and ingredients.
  4. Drizzle finished gildas with olive oil and sprinkle with smoked salt.

 


 

 

Sopa de ajo (Garlic Soup)

Great restaurant dining doesn’t come at the expense of home cooking in Basque country. This earthy garlic soup is perfect for chilly nights or when you’re feeling a bit under the weather. Piment d’espelette is a seasoning made from dried espelette peppers, native to the Basque region. Look for it in specialty stores or online.

Garlic_Soup recipe

Directions:

  1. In a large saucepan or Dutch oven, warm oil over medium heat. Add half of the garlic and sauté until fragrant, about 3 minutes.
  2. Add potatoes, cayenne, water and remaining garlic; stir to combine. Bring mixture to a boil then reduce to simmer, covered.
  3. Continue to cook until potatoes are falling apart, about 45 minutes. Using a potato masher, gently mash potatoes until just a few small chunks remain.
  4. Season to taste with salt and pepper. Stir in parsley and cook for 5 more minutes.
  5. Ladle soup into bowls and serve garnished with piment d’espelette, if desired.

 


 

 

Basque Chicken with Chorizo

Adapted from Chef Daniel Boulud, this chicken dish is a one-pan wonder showcasing bold Basque flavors.

Chicken_Chorizo recipe

Directions:

  1. In a large skillet, cook chorizo over moderate heat until lightly browned, about 5 minutes. Transfer chorizo to a plate using a slotted spoon.
  2. Add olive oil to any rendered fat in the skillet. Season chicken with salt and pepper, add to pan and cook over medium high heat until well browned on both sides, about 15 minutes. Transfer chicken to plate with chorizo.
  3. Add bell pepper, onion, garlic and thyme to the skillet and cook over moderate heat until barely softened, about 5 minutes. Add tomatoes, sherry, paprika and crushed red pepper and cook for another minute, scraping up any browned bits from the pan.
  4. Return chicken and chorizo to the skillet. Cover and simmer over medium low heat, turning occasionally, until the chicken is cooked through, about 25 minutes.
  5. Raise heat to medium and cook, uncovered, until the sauce is slightly thickened, about 10 minutes.
  6. Transfer chicken to a platter. Spoon sauce over chicken and serve garnished with basil.

 


 

 

Salt Cod Biscayne Style

Salt cod, or bacalao, is a staple of the Basque diet. Follow the 24-hour soaking method below to prep the pantry-friendly standby for virtually any recipe.

Salt_Cod

Directions:

  1. In a large bowl, submerge cod completely in cold water. Allow to soak for 24 hours, changing the water every 6 hours (changing the water ensures the fish won’t be too salty). Once soaked, shred fish into small pieces, removing any bones or cartilage.
  2. In a large saucepan, heat oil. Add onion, sauté for 3 minutes, then add garlic and sauté for an additional minute. Add the cod and tomatoes; stir and cover. Simmer for 10 minutes.
  3. Add olives, capers, cloves, cayenne and cinnamon. Stir until well combined. Simmer for another 2 minutes, then add parsley and boiled potatoes. Season with salt and pepper to taste and remove from heat.
  4. Serve in a shallow bowl with a chunk of crusty baguette on the side.

 


 

 

Basque Lamb Stew

This hearty dish is a great weekend recipe. It makes enough for lunch and/or dinner all week, plus it freezes beautifully.

Lamb_stew recipe

Directions:

  1. In a large bowl, combine rosemary, white wine and half of the garlic. Add lamb and marinate for 2 to 3 hours, ensuring meat is completely submerged.
  2. Drain lamb and pat dry with paper towels. Discard marinade.
  3. In a large, heavy-bottomed pan, heat 1 tablespoon of oil. Working in batches, brown lamb on all sides and season with salt and pepper, adding oil as needed. Set aside.
  4. To the same pan, add remaining olive oil and chopped onion. Sauté until fragrant, about 3 minutes, then add garlic and sauté an additional minute.
  5. Return the meat to the pan with the onions and garlic. Stir in paprika, roasted peppers, tomatoes, parsley, bay leaf and red wine. Bring to a boil. Reduce heat to medium and simmer uncovered for 15 minutes, allowing the liquids to reduce slightly.
  6. Add the chicken stock, bring to a boil, reduce heat to low and simmer, covered, stirring occasionally, until meat is very tender for about 2 to 2 1/2 hours.
  7. Ladle into bowls and season with salt and pepper, to taste.

 

 

Airplane Yoga: 8 Moves to Keep Calm and Stretched on the Go

The verdict is in: sitting is out. Evidence suggests sitting for long periods of time can contribute to cardiovascular problems, on top of general stiffness and discomfort. Not great news for people clocking in a 40-hour work week (by Wednesday). Standing desks, exercise balls and periodic walks are good solutions for the office, but what if your job has you logging lots of seated hours at 30,000 feet? Check out these breathing exercises and modified yoga poses, which can be done just about anywhere, anytime, to make flying easier for mind, body and soul.

1. Ujjayi Breathing

Calmness comes from within, so start by checking in with your breath. Take a moment to notice its tempo and intensity, which is usually a reflection of your energy level and state of mind. Take deep, full breaths in and out through the nose, allowing air to pass through the back of the throat (like the beginning of a yawn) on the exhale. Try to make your exhales slightly longer than your inhales. Known as ujjayi breathing or “ocean breath,” this foundational yoga technique is by itself a powerful stress reliever. A great move to remember the next time you’re stuck in the security check-in line.

2. Neck Rolls

Excessive sitting and carrying heavy bags can both contribute to tension in the neck, shoulders and upper back. This exercise helps to relieve tightness in all three areas. Begin by sitting upright with a straight spine, shoulders slightly back. Exhale and drop your left ear to your left shoulder. Inhale and slowly rotate your head forward until your right ear touches your right shoulder. Keep your head heavy and neutral and your shoulders relaxed. Repeat, moving left to right, 10 times. Reverse, rotating right to left, and repeat another 10 times.

3. Seated Cat-Cow

This subtle move is great for keeping the spine supple and flexible in flight. Seated with a neutral spine, place hands on your thighs. As you inhale, gently puff your chest outward while sliding shoulders back, creating a curve in your back (“the cow”). As you exhale, slide shoulders forward, look down and round the spine, creating an arch (“the cat”). Repeat five times, holding in each position for a breath or two.

4. Seated Spinal Twist

For deeper spinal tension and to relieve knots and kinks, try this gentle twist. Begin by crossing your left knee over your right. Place right hand on left knee and, with an inhale, twist to the left while keeping your spine as straight as possible. Hold the twist for three breaths, looking over your left shoulder. Then, return to a neutral seated position. Repeat three times on each side.

5. Seated Chair Pose

The name might sound redundant, but chair pose is actually an intense quad-strengthening exercise similar to a standing squat. This modified version tones back and arm muscles while lengthening the spine. Begin at the edge of your seat with a straight spine, feet firmly planted on the floor. With an inhale, raise arms straight up. With an exhale, bend forward to a 45-degree angle, keeping your spine straight and chin slightly tucked. Keep arms firmly lifted, relaxing shoulders down and away from your ears. Hold for five breaths. Repeat three times.

6. Thigh Lifts

 This is a great move for warding off that “tingly toes” feeling that often accompanies long flights, with an added bonus of core strengthening. Seated with a straight spine, knees bent, lift one thigh as high as you can on an inhale. Keeping abdominal muscles tight and engaged, hold thigh lifted for two breaths. Repeat 10 times with each leg. For extra tummy toning power, try lifting both legs at the same time, using the arm rests for support if necessary.

7. Ankle Rolls

In addition to improving circulation, this simple move helps to prevent fluid from collecting in the ankles, which can cause swelling and the dreaded “travel cankles.” Sitting with legs stretched slightly out in front of you (ideally with shoes off), roll each ankle in a complete circle several times in each direction. After a few reps, incorporate pointing and flexing of your toes for a deeper stretch of the entire foot.

8. Breath of Fire

This breathing technique is a great way to close your airplane yoga session, or to simply arrive at your destination with a greater sense of calm and energetic focus. Begin by sitting upright and notice the movement of your abdomen as you inhale and exhale. Open your mouth and pant like a dog, noticing the change in abdominal movement. Maintaining the panting action, close your mouth and allow the breath to move rapidly in and out through the nose. Breathe quickly, moving the abdomen rapidly. Each exhale should be as sharp and staccato as possible, but the duration of inhale and exhale should be equal. Continue for three minutes, while keeping the jaw and face muscles relaxed.

Pros and Cons of Going Paleo

It’s the diet craze du jour for celebrities and serious nutritionistas alike, but what does the Paleolithic diet, a.k.a. “going paleo,” actually entail? Broadly, it means eating only what our primitive ancestors did: meat and fish, eggs, nuts and seeds, vegetables and fruit. Strictly off-limits foods include dairy, grain products and anything processed. Sounds like it could be healthy…but how difficult is it to eat like a caveman in 2015?

Let’s start with the facts. The modern paleo diet was introduced in the 1970’s by a nutritionist and exercise physiologist named Dr. Loren Cordain. He contends that advances in food production and processing have changed food more rapidly than our digestive systems have evolved to process it. We cannot adequately digest many modern-day processed foods, he says, resulting in increased risk for a host of chronic diseases.

Cordain’s theory remains a topic of debate among nutritionists, but that hasn’t stopped the paleo diet’s boom in popularity. Dozens of variations exist, each with its own slightly tweaked set of rules and promises of unique health benefits. Among the most widely followed is the version espoused by Dr. Mark Hyman, who famously counseled the Clintons after Bill’s quadruple bypass surgery in 2004, which emphasizes diet as a means to detoxify the body and cure disease.

In spite of its popularity, however, the paleo diet recently placed dead last in U.S. News & World Report’s 2015 Best Diet rankings. Evaluated by a panel of dieticians and health experts, paleo came in at number 35 of 35 trending diet plans, based on a variety of factors including nutrition, safety and probability of weight loss.

If you’re thinking of going paleo, first weigh the pros and cons:

Pro: You’ll Eat Only Unprocessed, Whole Foods

While there’s much debate among nutritionists about the “ideal” diet, virtually all agree that there are major health advantages to eating fewer processed foods, especially those high in sugar.

Con: It’s Highly Restrictive

The list of forbidden foods for paleo dieters is lengthy, which could make it difficult to stick to long term. Beans and legumes are not allowed, a definite downer for non-meat eaters.

 

paleo diet

Pro: It’s a Nutrient-Rich Diet

Unlike cleanses and other hyper-restrictive weight loss plans, the paleo diet packs plenty of nutrients. Protein is definitely not in short supply and with proper meal planning you’ll also get loads of vitamins, fiber and even calcium (coconut and dark, leafy greens are good, paleo-friendly sources).

Con: Eating More Meat is Costly for You and the Environment

According to Cordain, over 50% of the paleo dieter’s calories should come from animal protein. That can add up to a hefty grocery bill. There’s also the steep environmental cost, including greenhouse gas emissions, deforestation and water pollution.

 

paleo diet juice

Pro: You’ll Probably Cook A Lot More

The paleo diet’s numerous restrictions, including butter and vegetable oil, make take-out and restaurant dining a challenge.

Con: You Might Gain Weight

One of the diet’s major pitfalls is that it can be very high in saturated fat, which can quickly add up to extra pounds. If you’re considering the Paleolithic diet for weight loss, be sure to moderate your red meat intake.

 

paleo diet steak_edited

Bottom Line:

The paleo diet can be a useful tool to kickstart healthier eating habits, but it requires some planning and make-ahead meal prep. Load up on nutrient-rich veggies and lean protein, like poultry and fish, to keep saturated fat low and the odds of slimming down high.

Dinner, Delivered with a Side of DIY

City dwellers have always enjoyed the perks of delivery, an unspoken quid pro quo of eschewing the conveniences of Suburbia. While the novelty of 3 AM egg rolls at your door may have faded with age, a new generation of meal delivery services is aiming to take its place. The concept is simple, but genius: Deliver all of the nutrition and satisfaction of a home-cooked meal in a format that’s as easy as ordering take-out.

In recent years, a slew of new companies has started offering meal kit delivery, each promising freedom from the tyranny of meal planning and grocery shopping. A typical kit includes one recipe and everything you need to make it, down to that single tablespoon of vinegar (everything arrives pre-measured) or pinch of saffron. In addition to convenience, these services claim to be a waist-watchers best friend, thanks to fresh ingredients and strictly controlled portion size.

For the busy gourmet or the bloated Seamless addict, it sounds like it could be a dream come true. But how do these services stack up? And is it really worth saying “sayonara” to your grocery store forever? Before you make your decision, check out this review of five major players in the meal kit delivery game.

 

Blue Apron

Blue Apron

A pioneer in the field, Blue Apron has quickly grown a following of loyal customers around the country. It offers two meal plans, one for couples (or friends or roommates) and one for families, designed to feed four to six people. After choosing your menu type — either “meat and fish” or “vegetarian” — Blue Apron selects recipes for you, which you have the option to change. If you’re new to the whole “cooking” thing, don’t sweat it. Blue Apron’s recipes are virtually foolproof, thanks to easy step-by-step instructions and accompanying photos. Bite for bite, Blue Apron runs average to slightly less expensive than its competitors. The two-person plan costs $9.99 per serving with a minimum commitment of six meals or $60 per week; the family plan is $8.99 per serving with a minimum of two meals or $71.92 per week.

 


 

Plated

Plated
Plated

If you’re chefing to impress, Plated could be the service for you. Though pricier than other options — $12 per person for regular meals — Plated offers diners the ease of delivery combined with the flare of a special occasion. With menu choices like “Indonesian Beef Rendang” and “Roasted White Sweet Potatoes with Chinese Broccoli and Flowering Chives”, Plated is a sure-fire escape from the weeknight recipe rut.

 

 

 


 

Hello Fresh

Hello Fresh
Hello Fresh

With the meal kit delivery market reaching saturation, Hello Fresh sets itself apart by promising the very freshest ingredients possible. A recent informal survey of friends (who had used the service — and who also happen to be restaurant chefs) confirmed it lives up to the hype. All ingredients were top quality (they exclusively use premium brand Murray’s chicken, for example) and arrived looking and smelling just-off-the-farm. Hello Fresh has another distinguishing factor, for better or worse: the absence of calorie restrictions. While most delivered kit meals fall between 500 and 600 calories per plate, Hello Fresh averages around 900 calories, though the recipes are created by an in-house dietician and not lacking in nutrients. Hello Chef costs roughly the same as most of its competitors, around $10 per meal, but vegetarians take note: while omnivores can enjoy a range of meal choices, meat-free offerings are limited.

 

 


 

Green Blender

Box-and-ingredients_green blender
Green Blender

No time to cook, even if it’s kit-style? No problem. A service called Green Blender invites you to sip your nutrients instead. Created by a fitness blogger fed up with “glorified milkshakes” parading around as health food, Green Blender offers a rotating lineup of smoothie recipes with pre-portioned, seasonal produce and “superfoods”, like chia and flaxseeds. Each delivery includes five pouches to make five different smoothies. With flavors like Tropical Mojito and Sacha Inchi Orange Creamsicle, Green Blender offers a taste of the exotic delivered to your door. At $10 per serving, Green Blender costs about the same as other meal delivery services. Unlike those competitors, however, Green Blender does expect you to own a knife and a cutting board for basic prep like chopping.

 


 

Home Chef

Home Chef

More of a newcomer to the DIY dinner scene, Home Chef is gaining popularity with high-end foodies. That’s because the recipes, 10 different options per week, come from restaurant chefs. The instructions are definitely geared toward the home cook, however. This service also boasts the advantage of allowing diners to prioritize low carb or low-calorie menu choices, and to register any allergies or dietary restrictions, like gluten. Starting at $7.99 per serving, Home Chef is priced in line with the competition, but, sorry, California friends; it’s currently only available in 30 states across the East Coast and Midwest.

 

10 Smart Food Swaps to Save Calories and The Planet

In the age of organic, gluten-free, non-GMO, humanely-raised, locavore-approved food, the notion of “eating clean” can seem daunting. Balancing nutrient content with calorie content is hard enough alone. Factor in a modest grocery budget and concerns for the planet, and the act of eating virtuously appears next to impossible.

The good news: Unless you’re eating fast food for every meal, a dramatic diet makeover probably isn’t necessary. Focus instead on small, simple changes–like these 10 smart food swaps–to improve the health benefits and environmental sustainability of your daily diet.

Try: Hemp Milk
Instead of: Almond Milk

Once reserved for vegan cafes and hipster coffee shops, almond milk has become the non-dairy drink of choice. But almond milk delivers only a fraction of the nutrients of whole nuts because it’s essentially just a small amount of pulverized almonds mixed with water. Coupled with the environmental impact of the almond industry (a single almond requires 1.1 gallons of water to grow), switching up your dairy alternative makes sense. Enter hemp milk. Derived from the sustainable hemp plant, rich in vitamin D, calcium, protein and omega-3s, it’s a high-minded swap worth trying.

 

hemp_milk_shutterstock_314312942

Try: Canned Sardines
Instead of: Canned Tuna

Commercial tuna fishing is hugely disruptive to marine species and their habitats. Most American brands, including bestselling Bumble Bee, do not offer ocean-safe products or disclose how their tuna is caught. Sardines, packed with protein and more nutrients than you can shake a rod at, are an excellent alternative. They also happen to be one of the world’s most sustainable fish species. If you simply can’t live without tuna, look for pole-and-line or troll-caught varieties from brands like Wild Planet and American Tuna.

 

sardines_shutterstock_242888680

Try: Pistachios
Instead of: Walnuts

Did you know it takes a whopping 4.9 gallons of water to produce a single walnut? As a record drought continues in California, the world’s #1 nut-producing region, consider a less thirsty alternative: the pistachio. They require less water to grow and, unlike other nuts, can tolerate stretches of time with no water at all. Bonus: they’re also lower in calories.

 

pistachios_shutterstock_290256002

Try: Applesauce
Instead of: Butter

It might sound strange, but switching up applesauce for butter in baked goods can be a great way to help save calories and the planet. Commercial dairy farms are a significant source of greenhouse gas emissions and water pollution; butter is a significant source of calories and saturated fat. Replacing butter with an equal amount of applesauce in treats like cookies and cakes is a no-brainer. You’ll get moist, flavorful results every time, and we bet you can’t taste the difference.

 

applesauce_shutterstock_275453513

Try: Rabbit
Instead of: Beef

Most Americans don’t consider rabbit a supper staple, but they should. It’s an excellent source of lean protein with a mild flavor that’s versatile enough to work in a wide range of dishes. Famously good at breeding, rabbits are easy to raise and use a fraction of the land and natural resources required for cattle. In fact, the amount of resources required to produce one pound of beef can produce six pounds of rabbit meat.

 

rabbit_shutterstock_236963635

Try: Swiss Chard or Collard Greens
Instead of: Mesclun or Spring Mix

Bagged salad mixes might be a tempting weeknight shortcut, but they also cut out valuable nutrients. What most people consider to be the building blocks of a healthy salad (mesclun, spring mix, iceberg) is really little more than colorful, crunchy water. Opt instead for dark greens like collards, Swiss chard and kale which pack way more nutrients per bite and cost a fraction of the price.

 

swisschard_shutterstock_159606647

Try: Cobia
Instead of: Swordfish or Grouper

When it comes to seafood, the list of sustainability concerns is lengthy. More than 100 species of fish are currently listed as threatened or endangered by the U.S. Fish & Wildlife Service. Topping the list are swordfish and grouper, which have been dangerously overfished for food and sport over the last three decades. Try swapping in cobia, which tastes almost exactly like a cross between the two, with a firm, meaty texture that’s great on the grill.

 

pan_seared_fishshutterstock_175217312

Try: Agave Syrup or Honey
Instead of: High Fructose Corn Syrup

Americans consume a staggering quantity of sugar each year, much of it in the form of high fructose corn syrup. Odds are, if a food contains large amounts of the stuff, it’s heavily processed and full of other not-so-good-for-you ingredients. Corn farming accounts for a disproportionately large sector of American agriculture, leaving behind an equally large carbon footprint. Look instead for products sweetened with minimally processed agave syrup or honey.

 

honey_shutterstock_251710048

Try: Crayfish
Instead of: Imported Shrimp

What’s so bad about eating imported shrimp? It’s hard to say exactly because only about 2% is inspected by American regulatory agencies. What we do know is that imported shrimp can be contaminated with banned chemicals, pesticides and even animal waste. Commercial shrimp farms also destroy coastal mangrove forests, which are a critical buffer against hurricanes and flooding and home to many animal species. Crayfish are a tasty, and often more affordable, swap sustainably raised in the USA.

 

crayfish_shutterstock_228457708

Try: Porcini Mushrooms
Instead of: Black Truffles

Long touted as one of the world’s most delicious (and expensive) foods, the black truffle is starting to lose its cachet. One major factor is a recent influx of inferior (what some incensed chefs call “imposter”) truffles from China. Previously used as pig feed, Chinese truffles have flooded the market in North America at prices on par with their more delicious European counterparts. Chinese truffle farms use huge quantities of water and their full environmental impact is still unknown. Why not opt for rich, savory porcinis instead? These pungent ’shrooms grown abundantly in the U.S. and are available both fresh and dried, year-round.

 

porcini_mushrooms_shutterstock_246519895

Why and How You Should Be Eating More Seaweed

It’s one of the most nutrient-dense, widely available, sustainable foods on the planet. So why do Americans only eat seaweed at the sushi bar? Among the sea veggie’s many benefits, a single serving packs in five times the daily requirement of iodine, a hard-to-find nutrient essential to brain and thyroid health. It’s also loaded with calcium, protein, vitamins A, B12, C and D, and—take heed, soon-to-be moms—it’s rich in folic acid, too.

Seaweed_recipe_edited

 

Edible seaweed comes in three major varieties. They are: brown, the most commonly eaten, including wakame (typically used in seaweed salad) and kombu (the base for dashi broth in miso soup); red, which includes nori (what your sushi roll comes wrapped in), and green. Brown and green seaweeds usually come dried and, though they can be enjoyed like a jerky, are most often soaked in water prior to eating. Red seaweed varieties are sold as thin sheets that can be used straight from the package. Try grinding some in a food processor to use as a nutrient-packed, savory condiment on roasted fish, scrambled eggs or even popcorn.

 

Seaweed salad

 

Here are five more tasty ways to enjoy this superfood from the sea.

Wakame Salad With Cucumber and Pear

Who says seaweed salad is just for the sushi bar? This unusual salad pairs equally well with seafood and chicken.

Makes: 4 servings

Ingredients

1 cup (3/4 oz) dried, shredded wakame

3 TB rice vinegar

3 TB reduced sodium soy sauce

2 TB toasted sesame oil

1 teaspoon freshly grated horseradish

2 tsp sugar

1 teaspoon fresh ginger, grated

1/2 teaspoon minced garlic

2 medium Bosc pears, cored and finely diced

1/2 English cucumber, finely diced

4 radishes, thinly sliced

1 TB toasted sesame seeds

Instructions

  1. Cover seaweed with cold water by 3 inches. Let stand until just softened, about 10 minutes. Drain well.
  2. In a medium bowl, whisk together vinegar, soy sauce, sesame oil, horseradish, sugar, ginger, and garlic until sugar is dissolved.
  3. Combine seaweed, pear, cucumber, and radish. Cover with dressing and toss to coat.

Serve garnished and sesame seeds.

Crispy Nori Chips

This addictive snack can be pricey. Save your yen by making your own at home.

Makes: 4 servings

Ingredients

16 sheets of Nori

2 TB olive oil

1 TB sea salt

Instructions

  1. Preheat oven to 350. With a pastry brush, lightly brush each nori sheet with olive oil.
  2. Slice each nori sheet four equal-sized squares. Sprinkle with sea salt and transfer to a baking sheet.
  3. Roast chips until crisp, about 15 minutes. Allow to cool before serving.

Irish Seaweed Soup

The Japanese aren’t the only ones clued into the awesome benefits of seaweed. This recipe calls for a salty, brown seaweed called dulse. Wakame will work as a substitute.

Ingredients

1 TB olive oil

1/3 oz dulse, finely chopped

1 medium onion, chopped

2 celery stalks, chopped

1/2 teaspoon cayenne

2 quarts chicken stock

1/2 cup of green lentils

1 waxy potato, such as Yukon Gold, peeled and chopped
Chopped parsley, lemon, and crushed dulse, to garnish, optional

Instructions

  1. In a pan over medium heat, saute dulse, onion and celery until fragrant, about 5 minutes. Sprinkle with cayenne and a pinch of salt and pepper.
  2. Add stock, lentils, and potato. Bring mixture to a boil then reduce to simmer until the lentils and potatoes are tender, about 20-25 minutes.
  3. Transfer mixture to blender in batches (or use an immersion blender) to puree until mostly smooth. Serve garnished with parsley or other herbs, a squeeze of fresh lemon and a sprinkle of dulse, if desired.

Wakame Mushroom Dumplings

These tasty, vegan dumplings are delicious as a side dish, snack, or cocktail party hors d’oeuvre.

Makes: 20 dumplings

Ingredients

1 oz dried, shredded wakame

2 oz enoki or oyster mushrooms

3 scallions, finely chopped

2 TB fresh cilantro, chopped

1/4 cup Napa cabbage, finely chopped

1 TB low sodium soy sauce

1 tsp toasted sesame oil

1/4 teaspoon red chili flakes (optional)

1 clove garlic, minced

2 teaspoons cornstarch

20 round dumpling wrappers

2 tablespoons vegetable or canola oil, for pan-frying

Instructions

  1. Cover wakame with lukewarm water by three inches and allow to soak for 10 minutes. Chop until wakame is the same size as mushrooms and cabbage. In a medium bowl, combine all filling ingredients and season with salt and pepper.
  2. Arrange dumpling wrappers on a work surface, making sure they do not touch. Place 1 teaspoon of filling on one half of each wrapper. Use your finger to moisten the edge of each disc with water, then fold over like a taco and press until firmly sealed.
  3. Heat oil in a large pan over high heat. Working in batches, add dumplings and fry, without turning, until golden brown on the bottom, about 2 minutes. Add 1/2 cup warm water to the pan (careful, it will splatter!). Cook, partially covered, until the water evaporates, about 5 minutes. Transfer dumplings to a paper towel-lined plate before serving.

Seakraut

This tangy topping is delicious on everything from sausages to sandwiches to roast pork. It’s made with arame, a flavorful variety of kelp.

Makes: 8 servings

Ingredients

2 pounds green cabbage, finely shredded

1 small turnip, peeled and finely sliced on a mandolin

1 small rutabaga, peeled and finely sliced on a mandolin

1/4 cup dried arame seaweed

2 tablespoons sea salt

Instructions

  1. Combine all ingredients in a large bowl, squeezing the cabbage to release as much liquid as possible. Using a plate to weigh down the mixture, let stand at room temperature. Continue to periodically squeeze and toss cabbage until fully submerged in liquid, about 4 hours.
  2. Transfer mixture to a large glass or ceramic container. Place a clean plate that fits just inside the vessel on top. Place a heavy can or other weight on top of the plate. The mixture should be covered by at least 1/2 inch of liquid. Allow to ferment in a cool, dark place for six to eight weeks.
  3. Every three to four days, clean and replace the plate that sits on the cabbage, skimming any foam or mold from the surface of the liquid. If the cabbage and/or its liquid starts to stink, throw it out! Ditto if anything moldy or slimy has gone below the layer easily scraped off the surface. If you need more liquid to keep the mixture submerged, add 1 cup of water with 1 teaspoon dissolved sea salt.
  4. The finished kraut will be crisp, tangy and, yes, sour. Keep it in an airtight jar in the fridge for up to six months.

Is the 5:2 Fast Diet Right for You?

Does your diet have you dreaming of drowning in ice cream? It may be time to consider The 5:2 Fast Diet. The claims are lofty: namely, that you can lose weight, live longer and gain a ton of health benefits, all without eliminating any type of food. Sound too good to be true? Let’s examine the facts.

The concept behind this globally trending diet plan is simple. Indulge in whatever foods you love five days a week, and put your body on starvation mode for the remaining two, non-consecutive days. It’s not literal starvation, but rather consuming 25% of one’s target calorie consumption per day. That works out to roughly 500 calories per “fast” day (2,000 calories per “feast” day) for women and 600 calories per “fast” day (2,400 calories per “feast” day) for men.

Spring Green 5:2 Diet Recipe: Moroccan Roasted Vegetable Salad with Feta Cheese (200 calories)
Spring Green 5:2 Diet Recipe Moroccan Roasted Vegetable Salad with Feta Cheese (200 calories) – Photo by: flickr/Karen Booth under license CC BY-ND 2.0 

While the “eat a lot today, I’ll cut back tomorrow” concept has been around for generations (hello, Black Friday), it formally became what’s now called The 5:2 Diet in 2012. In a BBC special called “Eat, Fast and Live Longer,” British physician Michael Mosley declared this regimented approach to food could add years to one’s life, while also reducing the risk of heart attack, cancer, stroke and pre-diabetic conditions. A short time later, another BBC’er named Kate Harrison took the idea and ran with it, publishing a bestseller called The 5:2 Diet Book, which suggests dedicated followers can expect to lose around a pound per week.

Today, the diet plan–also known as The Fast Diet or “going 5 and 2”–is a growing phenomenon throughout much of Europe and Australia with a small, but growing following in the United States. The plan is so popular in the UK that dieters there have the option of ordering appropriately portioned meals delivered to their doors from the “Fast Diet Kitchen”. Proponents of 5:2 cite the simplicity of the diet and the lack of restrictions as major factors in their decision to stick with it.

Said one 5:2ing New Yorker, “I love that I don’t have to think about it. I used to obsess over every calorie. Now, as long as I stick with just a bowl of soup for lunch and dinner on Mondays and Thursdays, I know I’m good. And it’s easy to stay motivated knowing I can eat whatever I want the next day.”

ice cream crepe
Photo by: flickr/Dennis Hamilton under license CC BY 2.0

Of course, as with all fast diets, there are drawbacks. One criticism is that 5:2 is more of a lifestyle choice than a conventional diet, as gaining weight is common when people go off the plan. It’s also not ideal for competitive athletes or anyone who is extremely physically active, as the number of calories consumed must remain the same regardless of calories burned. Those with special nutritional needs, including women who are pregnant or breastfeeding, teens and children are advised by Harrison to avoid the diet all together.

While many experts debate the merits of going 5 and 2, there is some clinical and anthropological evidence to suggest intermittent fasting has health benefits beyond weight loss. Bottom line: As with any diet, nutrition should trump calories. If you do opt to restrict yourself to 500 or 600 calories per day, make them count! Fill up on dark leafy greens and legumes, whole grains and lean protein. Before you decide whether The 5:2 Diet is right for you, consult your doctor.

6 Spicy Dishes You Can Make at Home

Craving a taste of the exotic? Or just trying to escape the weeknight dinner rut? Turn up the heat tonight in your kitchen with these easy, spicy dishes.

Besides being tasty, the benefits of eating spicy food are numerous. Studies suggest that capsaicin, the substance that gives peppers their fiery punch, may temporarily increase metabolism. There’s also evidence to suggest capsaicin can reduce the amount of bad cholesterol in the body, in addition to having antioxidant and anti-inflammatory properties.

Now that you know why, you might be wondering how to eat spicy food. If you order extra mild for everything, try ramping up your heat tolerance gradually. Start by familiarizing yourself with the Scoville scale, the heat-curious diner’s best friend. Using Scoville Heat Units (SHUs), this scale measures capsaicin concentration and is the go-to guide for all things spicy. Jumping right into ghost peppers, for example – ringing in at a whopping 1,041,427 SHUs – might be traumatizing to uninitiated taste buds. Better to start with something milder like an Anaheim chili, clocking in at around 1,500 SHUs, before moving onto hotter cousins like the jalapeño, about 4,000-6,000 SHUs, or serrano, about 10,000-12,000 SHUs.

Now that you know the score, try your hand (and tongue) at these fiery recipes.

1. Piri Piri Sauce

This hot sauce hails from Portugal where it’s a go-to for sassing up grilled meat and fish dishes. Sometimes spelled ‘peri peri’ or ‘peli peli’, its named after the African birds-eye chili traditionally used to make it.

BW_Spicy_PiriPiri

Directions:

Combine all ingredients in a food processor or blender. Purée until slightly chunky. Keep sauce refrigerated in an airtight container for up to two weeks.

 

2. Chicken Vindaloo

This spicy chicken recipe from Goa, India gained its massive popularity in the UK. A hotter relative of madras curry, this vindaloo packs a punch thanks to a combination of red jalapeños and chiles de árbol.

BW_Spicy_ChickenVindaloo

Directions:

  1. In a small bowl or using a mortar and pestle, combine jalapeños, chiles de árbol, garlic, ginger and vinegar. Mash together until a thick paste forms.
  2. Season chicken with salt. Cover chicken completely with spice paste and allow to marinate for at least 4 hours, up to 12 hours (the chicken will become hotter the longer it marinates).
  3. In a large pan, heat oil over medium heat. Add onion and sauté for 3 minutes. Add mustard seeds and cook until they begin to pop, about 2 minutes.
  4. Add marinated chicken and any accumulated juices to the pan. Stir fry for 2 minutes. Add remaining spices and water, stirring well to combine.
  5. Cover pan and allow chicken to simmer until cooked through, about 30 minutes. Remove lid and cook for an additional 10 minutes to thicken sauce.
  6. Serve curry over basmati rice and garnish with cilantro leaves.

 

3. Vegan Thai Green Curry

Forget curry paste from a jar! It’s quick and easy to make your own at home using fresh ingredients. To dial down the heat on this five-alarm curry, remove the ribs and seeds from your chilis (but why would you want to do that?).

BW_Spicy_CurryPaste

BW_Spicy_GreenCurry

 

Directions:

  1. In a food processor, combine all ingredients for curry paste. Pulse, scraping the sides of the bowl occasionally, until mixture becomes a smooth paste.
  1. In a large saucepan over medium heat, add coconut oil and the top layer of fat from the coconut milk can. Once melted, add the green curry paste and cook, stirring continuously, until thickened and nearly dry, about 2 minutes.
  2. Add remaining coconut milk and 1/2 cup water and bring to a gentle simmer. Add the broccoli and cauliflower and cook for 4 minutes. Add snow peas and bok choy, cook for another 3 minutes. Add bell pepper and cook for an additional minute, until all vegetables are crisp-tender.
  3. Serve curry over warm rice, garnished with scallion.

 

4. Sriracha Pulled Pork

Throw a spicy curveball at your next backyard BBQ with this tangy, sweet-hot pulled pork recipe. The best part? Your slow cooker does most of the work.

BW_Spicy_SirachiPulledPork

Directions:

  1. In a small bowl, combine sugar and spices. Pat pork shoulder dry and evenly apply spice rub all over.
  2. Add onions and garlic to the bottom of a slow cooker. Place pork on top.
  3. In a medium bowl, whisk together sriracha, vinegar, juice and stock. Pour mixture over pork.
  4. Cover and cook on HIGH for 8 hours, until meat is very tender and falling apart. Remove from slow cooker and cool for 15 minutes. Shred with forks.
  5. Serve pork piled high on potato rolls topped with coleslaw and an additional drizzle of sriracha, if desired.

 

5. Spicy Ceviche

This spicy shrimp recipe, with its no-heat cooking method, is a favorite in Peru. It’s made with habanero peppers, aka Scotch bonnets, which leave their burn for a while. Don’t rub your eyes after handling them!

BW_Spicy_Spicy-Ceviche

Directions:

  1. In a food processor, combine lime juice, celery, cilantro, cumin, garlic, habanero and salt. Pulse until completely smooth.
  2. In a large glass bowl, combine tilapia and shrimp. Toss with lime juice mixture and allow to marinate for one hour, until seafood is firm and opaque.
  3. Meanwhile, boil potatoes and yam separately until tender. Once cool, peel and slice into 1/2-inch pieces.
  4. Place onion in hot (not boiling) water and soak for 10 minutes. Drain and pat dry.
  5. Once the seafood is “cooked,” add wilted onions to the bowl.
  6. To serve, line serving bowls with lettuce leaves. Spoon the ceviche with its juice into the bowls, top with slices of potato and yam, and garnish with chives.

 

6. Chili Chocolate Truffles

Who says you can’t enjoy a little spice after your meal, too? These truffles feature a combination of cayenne and chocolate, a classic in Mexican cuisine.

BW_Spicy_ChiliTruffles

 

Directions:

  1. In a small pan over medium-low heat, bring cream to a gentle boil. Remove from heat. Stir in vanilla, cayenne, cinnamon and salt. Transfer chocolate to a medium bowl and cover with cream mixture. Let stand for 5 minutes, then stir until smooth and evenly combined.
  2. Pour mixture into a large baking pan or shallow dish. Refrigerate, uncovered, until just set, about 2 hours.
  3. Line a baking sheet with parchment. Using a tablespoon, scoop the firm chocolate mixture and shape it into a ball with your hands. Roll truffles alternatingly in cocoa powder and peanuts, so you end up with an even number of each.
  4. Return finished truffles to refrigerator for one hour. Bring to room temperature before serving. Store in an airtight container for up to one week.

Say Hola to Mezcal

Have you met tequila’s slightly more diabolical cousin, mezcal? If your palette has grown from frozen swirl margaritas, to rocks with salt, to sipping straight as an aperitif, mezcal might be your next stop.

The potent spirit comes from Oaxaca, Mexico’s culinary capital, home to such famous savory delights as mole sauce and Oaxaca cheese. Like tequila, mezcal is distilled from the extract of the agave plant. Whereas tequila is made exclusively from blue agave — its production and labeling are governed by laws similar to those for wine — mezcal can be made from 11 different varieties of agave, resulting in a wider array of flavors. Mezcal gets its signature earthy smokiness from fire-roasting the plant for two to three days in underground pits prior to distillation.

Mezcal packs such a smoky punch, it can be off-putting to the uninitiated. Think of it as splitting the difference between a good tequila (like Herradura) and a peat-intensive Scotch (such as Laphroaig). When choosing a mezcal, look for the type of agave used to make it. The most widely available category is espadin, which is rich in sugar with subtle fruit and floral notes — a good choice for mezcal newbies. Another common variety is tobala, which has a minerality and brininess along with bolder fruit flavors.

If you’ve never experienced mezcal, try it straight. Sip slowly to experience the full range of complex flavors. If you’re ready for some mezcal mixology, give one of these tasty cocktails a shake. ¡Ole!

 

Cocktail recipes The Happy Burro Mezcal

Instructions: Combine ingredients in cocktail shaker and stir to combine. Strain into martini glass garnished with lemon twist.

 

Cocktail recipe The Smoky Negroni Mezcal

Instructions: Combine liquid ingredients in a cocktail shaker over ice. Shake vigorously; strain into chilled glass garnished with orange twist.

 

Cocktail Recipe Sangrita Mezcal

Instructions: In a large pitcher or punch bowl, combine all ingredients except for sparkling water. Allow mixture to sit overnight. Top with sparkling water and serve chilled.

 

Cocktail Recipe Oaxaca Old Fashion

Instructions: Combine liquid ingredients in cocktail shaker over ice. Shake vigorously; strain into a rocks glass filled with ice. Holding a lit match over the glass in one hand, quickly squeeze orange strip (orange side facing the flame) until oils spark. Drop orange peel into cocktail and serve.

 

Cocktail Recipe Mexican Grasshopper Mezcal

Instructions: In the bottom of a chilled glass, muddle mint leaves until fragrant. Combine liquid ingredients in a cocktail shaker over ice. Shake vigorously; strain into glass. Add one squeeze of fresh lime juice. Serve garnished with additional mint leaves, if desired.

Vegan Holiday Recipes for Everyone

Holiday cooking and baking used to be synonymous with “bring on the butter!” But in 2015, odds are you have at least one meat-free, dairy-free, ovo-pescatarian, but sometimes vegan—or some combination thereof—in your group. It’s also likely that you’ll have guests who are simply paying more attention to what they eat–for health, vanity or both–giving way to a new catchphrase, “butter’s not always better.”

If you’ve never dipped your stocking into the world of vegan cooking, don’t be intimidated. Eliminating all animal-derived products isn’t as limiting as it might seem. Vegan-friendly fare–everything from cheese to pastry dough to breakfast sausage–is more widely available than ever. Also, check out this handy list of smart ingredient swaps:

Out: Butter
In: Coconut oil or olive oil for cooking; applesauce for baking. In treats like cakes and cookies, applesauce is a measure-for-measure replacement for butter.

Out: Eggs
In: Flax or chia seeds. 1 TB of ground seeds + 3 TB warm water = 1 egg; a great alternative binding agent for baking recipes.

Out: Dairy milk
In: Hemp milk. Hemp milk’s creamy consistency makes it a great measure-for-measure replacement for dairy milk.

Out: Gelatin
In: Agar-agar, an algae-based gelatin alternative that can be swapped in equal measure for gelatin in vegan holiday treats.

Don’t let diet restrictions make you less merry. Try these delicious vegan holiday recipes that are sure to please any palate. Even carnivorous Uncle Larry will approve.

 

Curried Sweet Potato Puffs

Indian-inspired puffs that are a simple and nutritious escape from run-of-the-mill holiday party apps.

potato puffs

Directions

  1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.
  2. In a medium bowl, combine sweet potatoes, cream cheese, lime juice, curry powder, scallions, cilantro and salt.
  3. Take one sheet of puff pastry and cut it into 4 equal rectangles. Cut each rectangle in half, then cut each half into 2 triangles. Place a teaspoon of sweet potato filling on one half of each triangle, leaving a small border at the edge. Keep dough covered in plastic when not working with it. Fold triangles in half and seal the edges firmly (dampen edges of dough lightly with water if too dry to seal).
  4. Transfer filled triangles to prepared baking sheet and bake until golden, about 10 minutes. Serve warm with assorted chutneys on the side.

 

Spinach-Stuffed Baby ‘bellas

These tasty bites get a pop of flavor from vegan-friendly nutritional yeast, which lends a savory richness to all kinds of dishes.

baby bellas

Directions

  1. Preheat oven to 350 degrees F.
  2. Using a slightly damp paper towel, gently scrub mushrooms and remove stems. Brush both sides of each mushroom with olive oil and sprinkle with salt and pepper.
  3. In a medium skillet over medium-high heat, add remaining oil. Sauté leek and garlic until soft and fragrant, about 5 minutes.
  4. Using a clean kitchen towel, wring out as much water from the spinach as possible. Add to the pan and cook for 2 minutes. Add nutmeg and coconut milk. Cook until just heated through.
  5. Fill each mushroom with spinach filling and top with a sprinkling of nutritional yeast. Transfer to a baking sheet and bake until golden brown, about 20 minutes. Serve warm.

 

Edamame Hummus

This simple and delicious dip is festively bright green. Served up in a tree-shaped dish, it makes a colorful centerpiece for the appetizer table.

edamame hummus

Directions

  1. In a large pot, completely cover edamame with salted water. Simmer until tender, about 5 minutes. Drain.
  2. In the bowl of a food processor, combine edamame and remaining ingredients. Puree until completely smooth.
  3. Transfer to a serving bowl and garnish with cilantro leaves and smoked salt.

 

Savory-Sweet Rosemary Shortbread

A uniquely flavorful vegan holiday treat that little ones will love to help cut into shapes.

rosemary shortbread

Directions

  1. Preheat the oven to 325 degrees F. Line two baking sheets with parchment paper.
  2. Combine flour, salt and rosemary in a food processor until well blended.
  3. In the bowl of a stand mixer, combine butter and powdered sugar. Beat until light and fluffy. Add vanilla and flour mixture and mix until dough just starts to come together. Do not over-mix.
  4. Turn dough onto a floured surface and bring together with hands. Sandwich dough between two sheets of plastic wrap. With a rolling pin, roll dough to approximately 1/4-inch thick. Refrigerate until firm, at least 30 minutes.
  5. Using a cutter, cut out cookies and place them on the prepared baking sheets. Return to the refrigerator for an additional 20 minutes.
  6. Transfer pan immediately to oven and bake until the edges are golden brown, 18 to 20 minutes. Transfer to a cooling rack and cool completely before serving.

 

Heavenly Lemon Meltaways

A bright, citrusy alternative to heavy holiday treats like cake and pie.

lemon meltaways

Directions

  1. Line a baking sheet with wax paper or parchment.
  2. In a food processor, combine almond butter, almond flour, honey, lemon juice, lemon extract, salt, 3/4 cup coconut and 1 teaspoon lemon zest until smooth and paste-like.
  3. In a shallow dish, combine the remaining coconut and teaspoon lemon zest, using fingers to thoroughly combine.
  4. Using damp fingers, take 1 teaspoon of the almond mixture and roll into a ball. Roll ball in coconut lemon zest mixture, pressing to ensure it’s completely coated. Transfer to prepared baking sheet.
  5. Refrigerate meltaways in an airtight container until completely firm, at least 1 hour and up to 2 days.

 

Chocolate-Dipped Nutty Bars

These tasty bars are loaded with protein and fiber. Omit the chocolate and they make a great breakfast treat or snack on the go.

nutty bars

 

Directions

  1. Preheat oven to 325 degrees F. Line the bottom and sides of an 8×8 baking dish with parchment paper.
  2. In the bowl of a food processor, combine walnuts, cashews and pumpkin seeds. Pulse until crumbly and thoroughly combined. Stir in sunflower seeds.
  3. Transfer mixture to a large bowl and stir in almond meal, coconut, cinnamon and salt.
  4. In a small heavy-duty pot, warm coconut oil and almond butter over medium heat. Whisk together until mixture is thoroughly combined, melted and smooth. Remove from heat and stir in honey.
  5. Pour coconut oil mixture over nut mixture in the large bowl, using a spatula to thoroughly combine. Transfer mixture into the prepared baking dish. Using wet hands, press down evenly on mixture, ensuring it sticks together solidly.
  6. Transfer to oven and bake for 30 minutes.
  7. Using several layers of parchment paper, press down on the mixture again firmly. Allow to cool. Wrap bars tightly in plastic wrap and transfer to the freezer for two hours.
  8. Once bars are cold and completely solid, cut into squares. Line a baking sheet with wax paper.
  9. Chop chocolate into fine pieces and melt in the microwave at 50% power for 1 minute. Stir and microwave again until chocolate is melted.
  10. Dip each bar halfway into the chocolate (I like to dip at a diagonal, so the chocolate half is shaped like a triangle). Cool completely, allowing chocolate to harden, before serving.