Cardio Week Two - Anti-inflammatory foods
Squid, Eggs, Beets, Escarole, Zucchini, Hazelnuts and Pecans
Baked Rice Zucchini and Cheese Gratin
Serves 8
I learned this recipe when I was in graduate school in Cambridge Massachusetts in the 1987.
I lived across the street from Julia Child on Irving Street when I went to graduate school. I didn’t really know who she was, but I enjoyed watching then from my desk that overlooked the street. She walked to Savignors, a local market in our neighborhood; three short blocks, hand in hand with her husband Paul, and their reusable market bags. Julia loomed over her husband Paul and they appeared so content in their routine.
I bought her Master The Art Of French Cooling and knocked on her door to see if she would sign my books. She appeared very excited to see me and called her husband Paul to meet me. She invited me into her kitchen and sat me at her table while she signed the books. I sat at her kitchen table, cramped, but “cute”. She maneuvered around her kitchen with ease as I took in all her kitchen gadgets, many stuffed in crocks, others hung on pegboard walls, floor to ceiling. She had more tools than I knew possible. Who is to know what her influence played in my life, but I have a summer camp where the porch is the kitchen “The Kitchen Porch” and that is where my pegboard wall holds my summer kitchen tools, and of course there is a crock of implements as well. My catering business began on that porch, making salsa for the Farmer’s Market. And the books of Julia are what I have returned to when I want something cozy and eligant.
After our meeting, I was inspired to read her cookbooks. One of the first recipes I made is this and it is a must-have. It has most likely been the most used recipe of my kitchen. The key is to make this flavorful, you need spices or herbs. Don't be afraid of onions, shallots, garlic or herbs. Know that if you use dried herbs use a lot less. So for 3 tablespoons of fresh thyme, you would only use 1 tablespoon dried thyme. Rosemary and Sage are powerful herbs, so go a bit easier on these.
Of course, if you serve this room temperature, this is perfect Resistant Start (cooperative degradation n the lower gut).
Directions
Preheat 425 oven
Wash zucchini and trim ends. Coarsely grate and place in a colander set over a bowl. Toss with 1 teaspoon salt. Let drain for 20 - 30 minutes in a bowl to catch the liquid.
Squeeze all of the liquid out of the zucchini in handfuls. Blot dry on paper towels.
Pour 3 cups zucchini water (add water or broth if you do not have 21/2 cups) in small sauce pan and bring to a boil. Add the rice and boil the for 5 minutes in the zucchini water. Do not drain the rice, but set aside. Heat the olive oil in skillet and add the onions and garlic and slowly cook until the onion is soft. Stir in the grated, dried zucchini and grated carrots. Toss well with onion mixture. Add the nutmeg and stir and remove from heat. Add rice and liquid into the zucchini-onion mixture and all but 3 tablespoons cheese. Turn into a 4-quart baking dish. Sprinkle with reserved cheese and 1/2 of cheddar or gruyere. In a preheated oven to 425 degrees. Bake in oven until bubbling and browned on top, about 25 to 30 minutes. The rice will absorb all the liquid. Serve immediately. (This freezes very well- freeze it unbaked, then defrost and bake 30 minutes)
Ingredients
2 pounds zucchini
2 grated sweet potato (about 1 cup)
2 teaspoons sea salt
1 cup plain, uncooked white rice (long grain rice works best - like Jasmine of Basmati)
1 medium onion, minced (about 1 cup)
3 tablespoons olive oil, divided
4 large cloves garlic, mashed or finely minced
3-4 tablespoons herbs: fresh if possible (thyme, rosemary, sage or cilantro all work well)
2 1/2 cups zucchini liquid or liquid with vegetable stock
1 cup grated Parmesan cheese, divided in half
1/2 cup hard cheeses like aged cheddar or aged gruyere (look for A2 A2 RAW)
Salt and pepper
3 tablespoons olive oil for rubbing the dish
Squid
In general, saute it briefly over high heat to keep it tender.
Quick Garlicy and Herby Calamari
The objective of this recipe is to remind you how great and easy it is to make calamari. There are nor measurements or ingredients because you need a good repotopir of meals that are easy and ones you always have on hand.
Directions
Sauteing lots of garlic in extra virgin olive oil until just soft and fragrant (be sure not to burn the garlic. ( a few seconds)
Cut up Calamari that has been patted dry.
Add to the pan.
Cook for about 1 to 2 minutes.
The calamari will release some liquid.
Add about 4 tablespoons acid ( 2 tablespoons white wine and 2 tablespoons lime juice). Cook briefly to warm through (do not overcook.) Season with salt and pepper, maybe a pinch of cayenne.
Add in herbs like fresh dill or dried Italian blend.
Remove calamari from heat and serve immediately.
Ingredients
Squid (freezer)
Garlic (pantry)
Acid - wine or apple cider vinegar or lemon or lime juice
Extra Virgin Olive Oil or Butter
Herbs - Dill, Parsley, Basil, Cilantro, Thyme - or have on hand Dried Italian
To Serve:
This is great over room temp rice, Cooked Spinach or Sauteed Leeks!
Or How About a Tomato Based Soup and Sprinkle 1 cup of calamari on top.
For Left Overs: Refrigerate in a well-sealed container for a couple of days. Don’t reheat as the calamari has the tendency to get rubbery.
Escarole and Meatball Soup with Basil and Lemon
I like fresh basil and a little lemon rind, so those are basically my only changes. This is a quick and easy soup with flavors that impress all.
Ingredients
Directions
Mix together the meat, garlic, basil, parsley, and green onions; shape into 3/4 inch balls.
Pour broth into a large saucepan over high heat. When boiling, drop in meatballs. Stir in escarole, and lemon zest.
Return to a simmer; reduce heat to medium. Cook slow for 10 minutes.
1 pound extra-lean ground beef
2 tablespoons Italian-seasoning
2 tablsepoons minced garlic
2 tablespoons shredded fresh basil leaves
1 tablespoon chopped Italian flat leaf parsley
2 green onions, sliced (
6 cups dashi or chicken or vegetable broth
2 cups finely sliced escarole (spinach may be substituted)
1 lemon, zested