Welcome to Heart Health
4 weeks Tuesdays January 2025 4:45 - 7:30
Beginning Tuesday Jan 7,
Lecture with John 4:45- 6:00
Cooking Class with Jan - 6:00- 7:15
Tuesdays Jan 14, 21, 28
Lecture with John 4:45- 6:00 Cooking Class with Jan - 6:15 -7:30
Zoom meeting.
Topic: Heart Health with John Bagnulo and Jan Buhrman
SAME LINK EVERY WEEK
https://us06web.zoom.us/j/85795272943
Meeting ID: 857 9527 2943
The 4 Horsemen of Heart Disease
Week 1 Overview of Heart health
Meal and Exercise
Blood pressure. Learn how to eat foods and cook meals that help blood vessels dilate and improve circulation
Week 2 Inflammation. Discover the true anti-inflammatory way of eating. The right types of fats and fiber
Week 3 Oxidation. How to cook antioxidant rich meals that protect the heart and LDLs against oxidative stress
Week 4 Hemodynamic Changes
Prevent clots and build different blood characteristics through the right types of foods
This class is for those who favor a preventative approach to cardiology and who follow a functional medicine approach where nutrition and lifestyle is the foundation to good health. Functional medicine is not for everyone and our teachings are based on a functional medicine approach.
Function medicine is defined as a patient-centered approach to treating inflammation and chronic diseases. One that focuses on identifying the root causes of illness and restoring health by addressing those causes. It is based on systems biology, which considers the interconnections of physiological factors, individual genes, the environment, nutrition and lifestyle, and how they are considered on an individual's profile. It is an evolution of discovering our individual wellness.
This class will focus on:
-Understanding what cholesterol is and what is considered “healthy” and what is considered “bad”
- Polyunsaturated FATS
- LDL and oxidation- making LDL resistant to oxidations
- Role of fructose
- Role of fiber
- Role of potassium
- Exercise, what is right?
- What is heart health fitness?
Recipes to include Daily Intake 4000 mg of Potassium - Add Sauteed greens to everything!
Low Carb Breakfast
Hi Powered Lunches
Easy Dinners - sheet pan and one dish meals
Soups to add protein and or greens
Salmon & canned fish (contains omega-3 fatty acids)
Flaxseeds- ground fresh -alpha-linolenic acid (ALA) – omega-3 fatty acids – and soluble fiber
Avocados- excellent source of monounsaturated fat that is easily burned for energy, while being low in fructose.
Super Greens – Broccoli Raab, Kale, Chard, and Spinach
Green vegetables -high in potassium- carotenoids
Winter squash
Beets, Carrots and Sweet Potatoes
Mackerel
Blackberries/Cranberry Smoothie
Bob’s Red Mill Thick oats
Week One January 7
Week 1 Overview of Heart health
Meal and Exercise
Blood pressure. Learn how to eat foods and cook meals that help blood vessels dilate and improve circulation
Outline and foods to cover in classes
COOKING: Shashuka - tomato, pepper sauce - poached eggs add beets and spinach
Steamed Spinach
Soaked Oats
Great Lunch
WEEK TWO
Omega 3 fatty acids - keeping these high
Omega 6 fatty acids- keeping these low
Cooking
Cabbage Soup - adding a spinach, adding an egg, or shredded chicken
Rice with Dill and Tinned Fish or Tofu
WEEK THREE
Adding ground flax seeds
Sweet Potato -
Sushi with Wild Salmon - nori rolls with cucumber and avocado and rice
Sourcing Wild Salamon, removing the skin, (crispy on the pan)
Sushi cold rice, avocado, seaweed / nori
WEEK THREE
Antioxidant rich foods
Blackberries - sourcing and what to do with them
French Pressed Coffee
Broccoli Raab
Green Tea
Extra virgin olive oil
Avoiding “healthy chips” and focusing on good oils
Quick Meals
Spices known for antioxidant benefits, turmeric has been a staple in traditional medicine for centuries.
Blackberries- sourcing and how to incorporate into your diet
Curry lentil soup with room temp rice
Adding Turmeric to eggs, rice, soups
Cooking Rice- allowing to cool
Cooking Broccoli Rabe
WEEK FOUR -
Sunlight
Vit D
Garlic
Canned Fish
Onions
Ginger
Oregano
Simmered Bok Choy in Flavorful Broth
Add Sweet potatoes, spinach and cooked meat, poached egg or tofu
Scallions with Daikon “pasta”
Scallion Oil Smashed Sweet Potatoes
Ron Krauss
James O’Keefe
Steven Sinatra
RECIPES :
For every meal consider how to include spinach, chard, broccoli rabe. Consider heart healthy herbs and flavors like turmeric and garlic. Find 5 meals that you love that can be part of your new routine. Consider protein to add to your meals.
Know what 4000 mg of potassium and 90 grams of protein are for a daily total.
Cabbage is such a nutritional powerhouse (good source of Vitamins C and K, is great anti-inflammatory, Cabbage also contains something called anthocyanins. Several studies have found these compounds can lower blood pressure and reduce the risk of heart attack and stroke. good for the heart).
This curry cabbage soup is versatile in that you can add curry Has anti-inflammatory, antioxidant, antibacterial, antiviral, and antiparasitic properties or you can add the Italian flavors of any combination rosemary, oregano, sage or thyme)
Turmeric Has anti-inflammatory, antioxidant, antibacterial, antiviral, and antiparasitic properties
If you choose the curry soup- choose to top it with a generous amount of fresh coriander (cilantro) which has been used as a traditional treatment for cholesterol and diabetes.
CABBAGE SOUP Serves 6
This version calls for shredded chicken, but you can replace with small meat balls or sliced sausages. Tofu also works well.
2 tablespoons extra-virgin olive oil
2 cups large-diced onions
4 cloves garlic, minced
1 pound ( 6 ½ cups) coarsely chopped green cabbage
Sea salt
1 tablespoon chopped fresh garlic
16 ounces Yukon gold potatoes, cut into ¾-inch pieces ( or can use sweet potatoes)
1 cup sliced carrots (slice into half-moons about 3/8-inch thick, about 2 carrots)
2 tablespoons curry powder (curry powder usually contains turmeric, coriander, fenugreek, cinnamon, cumin, black pepper, ginger, and cardamom)
8 cups chicken broth or veggie stock
1 teaspoon cider vinegar, plus more if desired
Optional cooked meat or chicken ( could be small meat balls, sausage or shredded cooked chicken -
2 tablespoons chopped fresh cilantro or parsley (or a combination)
In a large (5- to 6-quart) Dutch oven or other large soup pot, heat the olive oil over medium heat. Add the onions, and allow to cook slowly for 10 minutes. Add the garlic and the curry powder, stir, and cook until fragrant, about 30 seconds.
Add the carrots and potatoes and half the stock and cook for 15 more minutes. Add cabbage and until collapsed and softened, about 10 minutes.
Add 1 teaspoon of salt to the pot. Add the remaining stock or broth and cook 10 to 20 minutes, or until the potatoes and carrots are just cooked through. Add the cooked meat about 10 minutes before serving for the soup to heat the meat.
Remove the pot from the heat, and the cider vinegar and taste. Season with more curry, salt, pepper, or vinegar if desired. Portion the soup into bowls and garnish each with some of the parsley and/or chives.
We hope you will send in your favorite meals and recipes so we can continue to add to this resource.
TO START your day
Poached eggs with greens and fermented vegetables
Smoothie with cooked greens or cooked sweet potato and protein
Soaked oats with flax, blackberries and yogurt
Lunch
Cooked greens with avocado, eggs, tinned fish, fermented vegetables, cottage cheese, shredded carrots, sliced leeks, olives, capers, cucumbers, cold rice,
Soups are a great meal for breakfast or lunch or dinner. Add a couple handfuls of spinach or chard for more potassium, Add protein such as eggs, shredded cooked meals or tofu.
Carrot and Orange Soup
4 tablespoons sweet butter or olive oil
2 cups finely chopped yellow onions
12 large (2 lbs) carrots, chopped
4 cups chicken stock/broth or veggie stock
1 cup fresh orange juice
Zest of one orange
Melt the butter in a pot. Add the onions, cover and cook over low heat until tender for about 20 minutes. Add carrots and broth and bring to a boil. Add the zest.
Reduce heat, cover and simmer until carrots are very tender, about 30 minutes.
Either puree soup in batches with a blender or food processor or use an immersion blender right in the pot. Blend until smooth.
Add orange juice and extra broth for desired consistency.
Season with salt and pepper and garnish with chives.
Beet and Tomato Soup
This makes about 12 cups. This soup freezes really well.
6 tablespoons ghee or olive oil
3 medium onions, chopped into ½-inch pieces
4 cloves garlic, minced
4 small beets, peeled and cut into ½-inch dice
4 to 5 medium carrots, cut into ½- inch dice
5-6 stalks celery, cut into ½-inch pieces
½ medium celery root, peeled and cut into ½-inch dice
¾ cup chopped dill
8 cups veggie, beef or chicken stock
128-ounce can organic diced tomatoes with their juice
Finely grated zest and juice of 1 orange
Salt and freshly ground black pepper
Sour cream, for garnish
In a deep wide pan over low heat and add ghee or oil. When ghee has melted, add onion and garlic; sauté until soft but not browned. Increase heat to medium and add beets, carrots, celery, and celery root. Sauté, adjusting heat as needed, to cook the vegetables without browning. about 8 minutes. Add stock and tomatoes with their juice, and bring to a simmer. Add 1/2 the dill. Reduce heat and cook until vegetables are soft, about 45 minutes. Add orange zest and juice, and remaining dill. Season with salt and to taste. To serve, ladle into bowls and top each
Curry Lentil Soup
2 tablespoons olive oil
1 large onion chopped
4 cloves garlic grated
2 teaspoons ginger grated
1 tablespoons curry powder
1 teaspoon turmeric powder
3 carrots cut into discs
1 pound sweet potatoes cut into bite-size chunks (1”)
6 cups chicken stock or vegetable broth or more if needed
1 can organic simple coconut milk (optional- add more stock if your opt out or the coconut milk)
1 can (15 ounces) organic tomatoes
1 cup dried lentils green or brown
8 ounces kale or spinach, chopped
Juice of lime and cilantro for garnish
Sea salt and pepper to taste
⅛ teaspoon black pepper
Heat the oil in a large pot over medium heat.
Add the onion and a teaspoon of sea salt and cook until soft, about 6 minutes.
Add the garlic, ginger, curry powder, turmeric and cook, stirring, until fragrant, about 1 minute.
Add the tomatoes, carrots, lentils, water, coconut milk, ½ teaspoon salt, and several grinds of black pepper. Bring to a boil, cover, and reduce to a slow simmer, stirring occasionally, until the lentils are tender, 25 to 35 minutes. If your soup is too thick, stir in 1/2 to 1 cup more stock or coconut milk or water to reach your desired consistency.
Season to taste with salt and pepper
Just before serving ( 4-5 minutes) add the kale or spinach as soon as it is wilted. Top each dish with cilantro and lime juice.
EASY ONE SHEET PAN OR ONE POT MEALS
Sheet Pan Chicken Thighs, Squash and Kale with Miso and Scallion Sauce
This is great over room temperature rice
Limit organic chicken to once per week because of the omega 6 fatty acids. Marinated tofu is also very good for this dish.
For the easiest clean up, cover the sheet pan in parchment paper.
Serves 2
4-6 chicken thighs boneless and skinless or one package tofu, cut into 2” cubes
3 honeynut squash cut in half and the seeds scooped out.
1 bunch of kale, sliced thin
Tamari Miso Marindae
4 tbsp tamari
2 tbsp sesame oil
½ cup water
2 tsp miso ( I like
1 tsp maple syrup
1 tbsp apple cider vinegar or fresh lemon juice
2 tbsp fresh grated ginger
1 garlic clove, finely grated
Use half of the marinade for the chicken and half for the kale and squash. Mix all the ingredients together and brush ½ over chicken. Allow to marinate for 2+ hours. Brush ¼ of the marinade on squash halves and toss the remaining marinade with the kale.
Tamari Ginger Scallion Sauce
1 tablespoon olive oil
2 tablespoons ginger, minced
3 scallions minced
¼ cup water
1 tablespoon tamari
Heat the oven to 350°F.
Line a heavy-duty rimmed sheet pan with parchment paper and about 2 teaspoons olive oil. Place the marinade chicken, evenly spaced around on the sheet pan.
evenly spaced apart on the half of the sheet pan without the parchment.
Rub the squash halves with a little marinade, season with salt, and arrange, cut-side-down on the parchment paper side of the sheet pan. Rub the tops of the squash with a little oil.
Roast the chicken and squash for 40 minutes. Remove from the oven add the kale to cook for the final 10-15 minutes. Return the pan to the oven and cook for 15 more minutes or until chicken is cooked through (at least 165 degrees) and the squash are tender. Remove from the oven. Serve over room temp rice and drizzle with Tamari Ginger sauce.
Tinned Fish with Rice and Dill
This is so easy if you have rice on hand (think leftovers) and a well stocked pantry of tinned fish, which you should have
1 1/2 cups long grain white rice
2 ¼ cups water
2 teaspoons tamari sauce
1 tin of sardines or mackerel in olive oil
1 tablespoon of butter
½ cup chopped dill
One lemon zest and juice
One whole avocado sliced
¼ of a red onion slivered
Radicchio
Soak the rice in cold water for 40 minutes then drain and rinse under cold water until the rice runs clear.
In a 4-5 quart pan - larger so the rice and fish can spread out,
combine 1 ½ cups rice to 2 ¼ cups water (this depends on brand and age of rice). Add tamari and mix well. Bring to a slow simmer, cover and simmer for about 12 minutes. Uncover and spread the fish evenly over the rice and use the oil from the fish around the edge of the rice. Cover and cook for another 10 minutes. Uncover and increase the heat to crisp the rice just a bit for 3-4 minutes. Remove from the heat, vut butter into 4 pieces and drop the pieces around the rice. Cover and turn off the heat and allow to rest for about 20 minutes. Before serving add the dill, lemon zest and fresh squeezed lemon juice. Place on a plate with sliced avocado, red onion, on radicchio.
Sheet Pan Halibut or Salmon
Serves 2
1 lemon cut in half
2 bulbs fennel, thinly sliced
2 small red onions, thinly sliced
3-5 Tbsp. olive oil, divided
Kosher salt and pepper
1 1/4 lb. skin-on salmon fillet or halibut
1 tsp. stone-ground mustard
4 c. baby arugula
Heat oven 350.
On a rimmed baking sheet, toss fennel and onions with 1 1/2 Tbsp oil and salt and pepper; arrange around edges of sheet. Place salmon in the center of the sheet and season with salt and pepper. Add two halves of lemon to the pan for roasting. Roast until vegetables are tender and salmon is just cooked for 5 to 20 minutes. This all depends on how you like your salmon cooked and how thick it is.
Juice the “cooked” lemon halves into a small bowl and whisk in mustard and remaining Tbsp oil. Remove baking sheet from oven and fold arugula into vegetables. Drizzle charred lemon vinaigrette over fish and vegetables and gently toss vegetables.
Serve!
Chicken Moroccan Stew
Try this sweet and savory recipe that incorporates so many spices that are heart healthy. Add 5-8 cups of fresh raw spinach to this stew just before serving. And you have extra potassium!
1 tablespoon olive oil
1 pound chicken
Salt (optional) and pepper
3 cups chopped vegetables of your choice. We like spinach, carrots and onions. 1 14.5-oz can or box diced tomatoes
½ teaspoon cinnamon
½ teaspoon cayenne
1 teaspoon turmeric
1 teaspoon cumin
Fresh or dried parsley for garnish (optional)
Rice - room temp- for serving
Heat the olive oil in a large sauté pan. Sprinkle the chicken with salt (if desired) and pepper and add to the pan. Brown each side of the chicken.
Add the vegetables to the pan and sauté until soft, 5-10 minutes.
Add the tomatoes, cinnamon, cayenne, turmeric and cumin. Simmer until chicken is cooked through and vegetables are soft, about 20 minutes.
Top with a generous amount of cilantro or parsley (if desired) and serve with rice.
Soba Noodles Broccoli Raab and Cabbage with Miso & Ginger
These flavors are the same as the sheet pan chicken. You can sub the chicken for fish or tofu. But if you love the marinade, use it on different applications.
3 tbsp extra virgin olive oil ,
Soba noodles, for 2 persons
8 ounces broccoli raabe
8 ounces shredded red cabbage
4 spring onions
3 garlic cloves minced
1 red chili, finely chopped (optional- for heat)
Two good handfuls baby spinach
a small bunch fresh coriander (optional)
Sesame seeds
Miso and ginger scallion marinade
3 tbsp tamari
2 tbsp sesame oil
¼ cup water
2 tsp miso
1 tsp maple syrup
1 tbsp apple cider vinegar or fresh lemon juice
2 tbsp fresh grated ginger
1 garlic clove, finely grated
Use 100% buckwheat noodles which are naturally gluten-free. But always check the package as there are many brands who mix wheat and buckwheat.
Stir together the marinade in a small bowl. Whisk until smooth.
Cook the noodles according to packet instructions. Rinse them in cold water.
Cut the broccoli into small pieces. Slice the spring onion thinly on a diagonal.
Bring a pot of 2 cups of water to a boil. Add 1 teaspoon of salt. Drop the broccoli in and as soon the broccoli turns green, about 15 seconds, remove from heat, drain and run under cold water
Slice the cabbage very thin.
Heat a skillet with oil and the minced garlic. First cook the cabbage until wilted. Then add broccoli and the green onions. Cook for about 5 minutes. Turn off the heat.
Add half of the marinade to the vegetables. Add the noodles and a handful of spinach Give it a toss and plate on two bowls. Top with sesame seeds, coriander, the rest of the chili and a drizzle of the remaining marinade.
8. Enjoy!
Oats
For those who wish to try lowering their cholesterol without statins, try eating soaked oats. ½ cup per serving. These are not cooked, but rather soaked overnight
Add ½ cup oats to 1 cup milk, plant based milk, stock or broth or yogurt
Oats: Old-fashioned rolled oats. Bob’s Red Mill Organic Extra Thick Oats are a good choice for overnight oats. They make for a creamy texture. Do not use steel-cut or quick-cooking oats.
Milk: You can add any kind of milk — dairy or non-dairy. If using non-dairy milk, it’s best to stick with unsweetened milk. Cow organic A2A2 or goat
Yogurt: 100% Grass Fed Yogurt: Yogurt makes overnight oats a wonderful texture. To make the oats vegan, use an equal amount of your favorite dairy-free yogurt.
Chia seeds: Chia seeds add a boost of fiber, protein, and omega-3’s. They add a thicker pudding like consistency.
Add Ins: Blackberries, Cranberries, Nuts, Avocados, Hemp Seeds, and Toasted Coconut, should be added just before eating. Flax seeds (1 tablespoon) should be ground just before serving and adds a nice punch of omega 3 fatty acids.
Ground cinnamon is a classic add-in, maple syrup or honey add a hint of sweetness, and a pinch of sea salt is necessary for a balanced flavor.
Savory Miso Oats Try this for lunch or dinner
Oats soaked overnight served with a poached egg on top along with the crumbles of nori furikake. Spoon over a shallot chili crisp and you have a flavorful meal!
½ cup Bob’s Red Mill Organic Extra Thick Oats to 2 cups water
2 tablespoons miso 1 teaspoon tamari sauce
Mix the water with the miso and that tamari. Blend until it is well incorporated. Add in the oats and allow it to sit overnight. Place two poached eggs on top and sprinkle with nori nori furikake and spoon over the shallot chili crisp.
Great Spices to include in your diet
This popular spice comes from the bark of the cinnamon tree and is used in everything from pumpkin spice lattes to Cincinnati chili. Cinnamon is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes.
Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels. That’s especially important for people with diabetes who are at greater risk for developing heart disease.
Cinnamon is not a replacement for diabetes medication or a carbohydrate-controlled diet, but it can be a helpful addition to a healthy lifestyle.
Meal tip: Try sprinkling it on yogurt, fruit or hot cereal, or use it in stews and chilis or as a meat rub.
Turmeric, garlic, ginger, cilantro,
Fermented Vegetables - one tablespoon per meal
SHAKSHUKA
Shakshuka is a main dish of Tunisian, Libyan, Algerian, and Moroccan cuisines, a popular dish of Israel, traditionally served up in a cast iron pan with bread to mop up the sauce (most important). It is also popular in Israel, where it was introduced by Tunisian Jews.
My dear friend Joan Nathan has taught me food appropriation. And there is where I oscillate between the two, knowing I have a base of ingredients, I can take what I have on hand and continue to build a meal from my own pantry and fridge. Traditional Shakshuka is made with tomatoes, peppers, cumin and cilantro. Add sweet potatoes, or squash, artichokes or beans to stretch the meal.
This is the ultimate one pot meal. A good source of canned artichokes, canned beans and fresh herbs or sprinkle of cheese, completes the whole experience. Eggs are poached in the sauce. I promise, once you have a basic recipe nailed, you will be adding all sorts of vegetables to embellish this on your own. I have included three variations, all delicious and I encourage you to master this dish. It is a great go to for any meal and an easy crowd pleaser too.
Traditional Shashuka
Tomato Pepper Shashuka
2 tablespoons extra-virgin olive oil
1 cup chopped yellow onion
1 red bell pepper, stemmed, seeded, and diced
¼ teaspoon sea salt, plus more to taste
3 garlic cloves, minced
½ teaspoon smoked paprika
½ teaspoon ground cumin
Pinch cayenne pepper, optional
1 (28-ounce) can crushed tomatoes
2 tablespoons harissa paste or tomato paste
1 cup fresh spinach, chopped ( not traditional but adds so much!)
3 to 5 large eggs
⅓ cup crumbled feta cheese
¼ cup fresh parsley leaves
1 avocado, sliced
Sprinkle with zaatar
Heat the oil over medium heat in a 12-inch lidded stainless steel or enamel-coated cast-iron skillet or a large 6 quart enamel coated pan. Add the onion, red pepper, salt, and several grinds of fresh pepper and cook until the onion and pepper are soft and translucent, 6 to 8 minutes.
Reduce the heat to medium-low and add the garlic, paprika, cumin, and cayenne, if using. Stir and let cook for about 30 seconds, then add the tomatoes and harissa paste or tomato paste. Simmer for 15 minutes until the sauce is thickened.
Add the spinach and stir until wilted. Spinach is not traditional here in this recipe. I like to add to the shashuka or steam and place on a plate and scoop the shakshuka over the spinach. This is for added potassium.
Use the back of a spoon to make 3 to 5 wells in the sauce. Crack in the eggs. Cover and cook until the eggs are set, 5 to 8 minutes. The timing will depend on how runny you like your egg yolks.
Season with salt and pepper to taste and sprinkle with the feta, parsley, avocado, and zaatar, if using. Serve with corn tortillas. Find a brand you love that is organic and has one or two ingredients!
Shakshuka with Sweet Potatopes
Wonderful Breakfast or Lunch
Adapted from Ottolenghi Test Kitchen: Shelf Love by Noor Murad and Yotam Ottolenghi
This recipe uses the skins of sweet potatoes,roasting them to make them crispy and using them as a topper. Potato wedges are also a nice scooper. And I have also included a quick pickle recipe for pickled red onions because that is one more little kitchen trick that makes every dish sing and Ottolenghi likes pickled onions on his dishes too!
2.5 pounds sweet potatoes skin on and scrubbed clean
1 small red onion thinly sliced into rounds (about 2 cups)
6 tbsp lemon juice (4 for onions, 2 for sweet potatoes)
½ cup olive oil
1 yellow onion cut into thin slices
1 can organic diced tomatoes
3 garlic cloves minced or grated
1 tsp cumin seeds (crush with a pestle and mortar)
1 tsp turmeric powder
8 medium eggs
2 tablespoons grass fed butter
1 -2 ounces feta or goat or aged cheddar cheese
4 tbsp picked fresh coriander leaves
salt and black pepper
Preheat the oven to 350°F. Pierce the sweet potatoes with a fork all over 10-12 times and place them on a parchment-lined sheet pan. Bake for 45–50 minutes, or until cooked through and softened.
Optional: Pickle the onions. In a small bowl mix together the onion, the lemon juice and a pinch of salt and set aside to pickle.
Remove the cooked potato skins and cut them into roughly 3 inch pieces. Transfer the potato flesh to a large bowl and set aside. Cook the skins - toss the skins with 2 tablespoons of oliver oil, salt and pepper. Bake for 8 minutes, or until they start to crisp up. Set aside to cool.
Heat 2 tablespoons of olive oil in a heavy cast iron pot (6 quarts or so) with a lid. Add one yellow onion that has been sliced thin. Add slices of pepper and allow to soften.
Mash the potato flesh until smooth, then add the garlic, cumin, turmeric, another tablespoon of oil, the remaining lemon juice, 1 teaspoon of salt and pepper, and mix to combine. Add the tomatoes and mix all together. Allow to cook to meld all the flavors well, about 30 minutes.
Use a spoon to make wells or nests in the potato mixture, breaking an egg into each. Sprinkle lightly with salt and pepper, cover with the lid and cook for 4–5 minutes, rotating the pan, or until the whites are set and the yolks are still runny.
Plate the shashuka scooping up the sauce and the eggs.
Top with a good handful of the crispy potato skins, some of the pickled onion and cilantro or coriander.
Green Shashuka
2 tablespoons extra virgin olive oil
2 large leeks, halved lengthwise and thinly sliced
1 large celery stalk, sliced thin
3 garlic cloves, minced
1 spicy chile pepper (any variety), minced
1 bunch of Swiss chard, cut into 1/2-inch ribbons
3 cups spinach (tightly packed)
1 teaspoon dried oregano
1 teaspoon ground cumin
Salt and pepper, to season
1/4 cup crumbled feta cheese
4 large eggs
Over medium heat, warm the olive oil in a 9-inch cast iron skillet. Add the sliced leeks and celery. Cook until leeks soften, about 5 minutes. Add the minced garlic and sliced spicy pepper, and sauté for another 3 minutes. Toss in the Swiss chard, spinach, oregano, and cumin. Season to taste with salt and pepper (make sure not to over-salt the mixture, as the feta adds saltiness as well).
Once the Swiss chard and spinach have wilted, scrape down the sides, and pat down the mixture. Sprinkle the crumbled feta over the greens mixture and carefully crack the eggs over the top, one at a time and spaced slightly apart. Add some more freshly ground black pepper.
Transfer the skillet to the oven and bake for 7 to 10 minutes (longer if you prefer your eggs cooked more, or less time for runnier eggs). Serve immediately with fresh crusty bread.
Eintopf From Kathy Kay
Braised Short Ribs with Fennel Squash and Sweet Potato
4 pounds meaty, bone-in short ribs, cut into single-bone portions
Salt
1 tablespoon oil
1 small fennel bulb, trimmed and chopped (about 2¼ cups), top with fronds separated from bulb and thinly sliced
6 shallots, peeled and halved lengthwise
6 garlic cloves, smashed and peeled
1 teaspoon fennel seeds, crushed
½ teaspoon ground turmeric
1 (28-ounce) can whole peeled tomatoes
4 cups chicken or other stock
1 white sweet potato, such as Japanese sweet potatoes, peeled and cut into 2-inch pieces, or use an orange sweet potato (2 loose cups)
½ small butternut squash (about 1 pound 3 ounces), seeds removed, peeled and cut into 2-inch pieces
1 (14½-ounce) can full-fat coconut milk
1 teaspoon freshly ground black pepper
1 (1-inch) piece fresh ginger, scrubbed and grated
4 cups torn or cut fresh greens, such as kale, mature spinach, mustard greens or dandelion greens.
Step 1
Season the short ribs with a sprinkle of salt on all sides. Heat the oil in a large Dutch oven set over medium-high. Working in batches if necessary, brown the tops and sides of short ribs, about 3 minutes per side. Transfer to a large plate and repeat the browning process with the remaining ribs.
Step 2
Heat the oven to 350 degrees. Pour off all but 2 tablespoons of fat from the pot. Add the chopped fennel bulb, (reserve the top and fronds for garnish), shallots and garlic to the pot, season with salt, and toss to coat in the pan drippings. Sauté over medium-high heat, stirring frequently until softened, 3 minutes. Add the fennel seeds and turmeric, and cook until fragrant, 1 minute. Add the tomatoes and break apart the whole pieces with a wooden spoon or other cooking utensil. Cook until the tomato juices are thickened, about 6 minutes. Return the browned short ribs, bone side up, to the pot along with any drippings from the plate. Pour in the chicken stock and bring up to a simmer. Cover and transfer pot to the oven. Braise until the meat is tender, but not falling off the bone, about 2 to 2½ hours.
Step 3
Increase the oven temperature to 375 degrees. Transfer the cooked short ribs to a plate. Using a colander or sieve set over a bowl, drain out the vegetable solids from the pot and discard, reserving the liquid broth. Skim off and discard as much oil as you can from the surface of the liquid using a spoon or a ladle. (You should have about 3 to 4 cups of broth.) Return the broth to the pot, add the potato and squash, and pour in the coconut milk. Season to taste with salt and the 1 teaspoon black pepper. Add the ginger and return the short ribs to the pot, nestling the pieces between the vegetables so that the meat is mostly submerged in the liquid. Return the pot to the oven and braise uncovered until the potato and squash are tender, the meat is falling off the bone, and the liquid is slightly reduced, 50 minutes to 1 hour.
Step 4
On the stovetop but off heat, stir in the greens: The heat from the stew should gently wilt the leaves. Top with the thinly sliced fennel top and fronds. Serve hot in bowls with corn tortillas or sweet potato crisps