CLEAN EATING – Page 4 – Basil & Roses

Mint & Cannellini Bean Tuna Salad

January 12, 2017 nmalekan@gmail.com Comments 2 comments

We all have busy schedules and not having the time to prepare satisfying meals on the fly can be challenging. That’s why I’m a fan of utilizing beans, veggies and herbs along with basic pantry products to make a nutritious, colorful and tasty meal!

This filling and fancy tuna salad will do exactly that. And surprisingly, hummus is a great alternative to mayo!

Ingredients:

A 5 ounce can of good tuna in olive oil (I like Genova Yellowfin Tuna)
A 15.5 ounce can of cannellini beans
1 medium red onion, chopped
1/2 a jalapeno, chopped (remove seeds/vein for less heat)
1 medium tomato, chopped
1 lemon
2 tablespoons hummus
1 teaspoon Dijon mustard
1 tablespoon dried mint
Salt + pepper

Directions:
Combine beans, jalapeno, tomato, red onion and lemon zest.
Add Tuna, squeeze lemon juice, add hummus, Dijon mustard and mix gently.
Sprinkle with dried mint, a couple of pinches of salt + pepper, fold in all ingredients.
Serve with toasted pita and enjoy!

Fiesta Black Beans

January 11, 2017 nmalekan@gmail.com Comments 0 Comment

A delightful vegetarian meal that is packed with flavor due to a generous use of spices, lots of garlic and tangy lime juice. Fresh green jalapeno can lend a welcoming heat which can be adjusted to taste.

The warming medley of cumin, turmeric, smoked paprika and oregano is the flavor foundation of this dish, taking cues from my favorite Mexican recipes. Savoury and earthy flavors balanced with the fresh lightness of cilantro and bright citrus. You can play with the spice mix but here cumin and turmeric are a must.

This recipe is versatile. Wonderful on its own, as a vegetarian side dish, coupled with melted monterey jack and cheddar cheese and baked in a flour tortilla for a quesadilla, or as a sassy dip with tortilla chips. Regardless of how you enjoy it, the black beans shine here in the company of bold flavors and smoky spices.

~Tip:
For a spicier rendition, add a pinch of cayenne or douse of your favorite hot sauce at the end of cooking.

Ingredients:
3 tablespoons olive oil
1 large while or yellow onion, chopped
5-6 garlic cloves, finely minced
1 small jalapeno, chopped
1 teaspoon cumin
1 teaspoon turmeric
1 ½ teaspoons smoked paprika
1 teaspoon dried oregano
2 (14-ounce) cans black beans, drained and rinsed
2 medium tomatoes, chopped
1/2 cup water
A handful fresh cilantro, roughly chopped
Juice of 1-2 limes, adjust to taste
Salt + Pepper to taste

Instructions:
Heat the olive oil over medium-high in a skillet.
Saute onions until translucent, about 3 minutes.
Add garlic and jalapeno to the onions and saute for 1 more minute until garlic is fragrant, taking care to avoid garlic from burning.
Add cumin, turmeric, smoked paprika, oregano and mix thoroughly until spices are fragrant, approximate 1 minute.
Add the black beans, tomato and water to the pan, stir and bring to a slow simmer allowing the liquid to reduce slightly. Approximately 3-4 minutes.
Lower the heat, mix in cilantro and season with as much lime juice as desired.
Douse with hot sauce, if using and enjoy!

Persian Cucumber Salad with Red Onion & Thai Basil

December 14, 2016 nmalekan@gmail.com Comments 0 Comment

This salad is light n’ lovely. It’s aromatic and refreshing. It’s also a great choice when you need lots of flavor but don’t have a lot of time. I use Persian cucumbers because the fresh and fragrant taste is an important part of the success of this dish. The basil’s slightly sweet, lemony and minty aroma delightfully compliments the green and fruity fragrance of the cucumber.

If you don’t have Thai basil, sweet basil works great too.

Ingredients:
Salad
5-6 Persian Cucumbers, chopped
1 medium red onion, cut into into rings
1/2-1/3 cup sweet or Thai basil, chopped

Dressing
3 tablespoons toasted sesame oil
2 1/2 tablespoons rice vinegar
1 tablespoon honey (adjust to sweetness preference)
1/2 teaspoon soy sauce
Salt + Pepper to taste [Expert tip: limit salt when using soy sauce even if using low sodium]

Directions:
Cut onions into thin rings.
Soak raw onion in water. [Expert Tip: Soaking raw onions in water reduces the pungent bite]
Cut cucumbers into rings, then cut into half moon shapes (or whatever shape your heart desires).
Chop basil.

To make dressing:
Combine rice vinegar, soy sauce, salt, pepper, honey.
Slowly add in Sesame oil and whisk. This helps emulsify the dressing so it won’t separate.
Toss Cucumber, onion, basil + dressing together and enjoy!

Rosemary & Sea-Salt Baked Potato Chips

December 12, 2016 nmalekan@gmail.com Comments 1 comment

These baked potato “chips” are great as a snack on their own dipped in ketchup, or work well as a side dish to any weeknight dinner. They’re super easy to make too!

Ingredients:
10-12 small russet potatoes
1 tablespoon coarse sea salt (adjust to taste)
3/4 tablespoon black pepper
1/4-1/2 teaspoon red chili flakes (adjust to taste)
1-2 tablespoons rosemary
2-3 tablespoons olive oil

Directions:
Preheat over to 350 degrees.
Wash + dry potatoes and cut into thin rounds.
In a bowl combine potato slices, rosemary, salt, pepper and red chili flakes.
Toss to coat.
Place potato slices flat on a baking sheet.
Limit overlapping too many pieces, otherwise you sacrifice crispiness.
Bake for 30-40 minutes or until golden brown.
Sprinkle a bit more sea salt while potatoes are still hot.
Delight in the healthiest “potato chip” you’ll ever have!

Beer + Basil Braised Brisket

December 12, 2016 nmalekan@gmail.com Comments 1 comment

Brisket is one of my favorite dishes to cook for my family. It’s warming and satisfying and one of those meals that’s wonderful to share. As we bunker down for the cold days of winter in NY, it’s the perfect hearty meal for a family dinner or for entertaining during the holidays.

There are many flavor combinations you can use for the braising liquid and aromatics. In this recipe I combined beer an basil and it was fabulous!

Tonight’s menu also included Rosemary Sea-Salt Baked Potato Chips and a Cucumber-Onion Salad with Thai Basil. Meat and potatoes are always a good compliment and the lightness of the cucumber salad is a nice contrast to the richness of the meat and potatoes. The Thai bail echos the sweet basil from brisket and it all comes together nicely.

Ingredients:
4-5 lbs brisket with fat trimmed
3-4 teaspoon salt
2-3 teaspoon black pepper
4 tablespoons olive oil
3 medium yellow or white onions, chopped
2 cups chopped carrots
2 cups chopped celery
6 cloves garlic
2 bay leaves
2 tablespoon chopped rosemary
3 cups basil
4 roma tomatoes cut in quarters
3 tablespoons ketchup
Juice of 1 lemon
4 cups of Duvel golden ale beer (or your favorite beer)

Directions:
Heat oil to medium temperature.
I recommend using an enameled cast iron Dutch oven which enhances the cooking process by evenly distributing heat and locking in the optimal amount of moisture (I absolutely ❤️ my Le Creuset cast iron dutch ovens! This oval one is perfect for braising)

Pat dry the meat, then season both sides generously with salt + pepper.
Sear the meat for a 3-4 minutes on each side to brown. Transfer meat to a platter.
In the same oil (now deliciously flavored by the meat) add chopped onion, garlic, carrot and celery.
Saute for a 4-5 minutes until softened, making sure not to burn the garlic.
Place meat back in the pot.
Add tomatoes, basil, ketchup, lemon juice, bay leaves, rosemary and beer.
I used my favorite beer, Duvel Belgium Golden Ale .
Important note: Before adding, I pour myself a small glass of the beer to enjoy and toast to the magnificent meal we’ll have later!

Bring liquid to boil, then reduce temperature and simmer for about 5 minutes.
Cover pot and place in a a preheated over of 350 degrees.
Braise until meat is soft and tender- approximately 3-3/12 hours.
Once cooked, and the kitchen is filled with the amazing smells of deliciousness- set meat aside and let cool and rest. Don’t slice the meat right away. Resting allows the juices to redistribute into the meat for juicy and tender results.
Once rested, slice the meat across the grain to serve.

While resting, take 2-3 cups of the braising liquid and place in a saucepan.
The reduction will make a delicious gravy.
Reduce over med/hi heat for approximately 15 minutes until you have a thick consistency.
Season to taste.
Enjoy drizzled over the brisket!

Pour a nice glass of red wine and enjoy the beautiful meal with friends + family!

Healthy Eggplant & Egg Pita Sandwich (Sabich!)

November 23, 2016 nmalekan@gmail.com Comments 0 Comment

There are many delicious vegetarian sandwiches which originate from the Middle East and Sabich is one of my favorites! Possibly even second to Falafel which is so wonderful.

Sabich is inspired by Iraqi/Israeli street food and is dense with flavor. The chopped salad and pickles in brine offer a nice textural contrast to the softer eggplant and hard boiled egg. The hummus ties it all together.

Similar dishes like this exist in other Mediterranean cultures. In the Persian home I grew up in, Saturday morning breakfasts often included an eggplant and egg dish. Recipe testing for this post reminded me of simple family moments on casual weekend mornings. I remember my Father used to put red and white onion peels in the water when boiling the eggs which beautifully colored the eggs with gentle watercolor-like shades of amber, red and brown. This “colorful” memory made me smile. How simple things like discarded onion skin can increase the value and beauty of our experiences.

Try this for a weekend brunch or a meatless Mondays and you will not be disappointed!

Traditionally, the eggplant is fired, I saute or roast for a healthier alternative.

Ingredients:
1 medium red onion sliced thinly
2 cloves garlic chopped
3 Roma tomatoes
1/2 teaspoon red chili flakes
3 small/medium eggplants chopped in cubes
1/2 teaspoon oregano
1/4 teaspoon Za’atar (optional)
1-2 pinches salt
Desired fresh cracked pepper.
5 eggs hard boiled
Your favorite hummus
Pickles in brine
1 Medium tomato, 2 medium cucumbers & half of a small red onion for chopped salad
4 table spoons olive oil (3 for sauteing, 1 for chopped salad)
1 lemon
100% whole wheat pita bread

Directions:
Saute red onion and scallion in extra virgin olive oil.
Add minced garlic and red chili flakes.
Add chopped eggplant.
After a couple of minutes add chopped tomatoes, lemon juice, oregano, salt, pepper (and optionl Za’atar).
Saute until eggplant is cooked through.
In the mean time hard boil eggs in water (onion skin optional). Approx 10 minutes for 4-6 eggs.

Prep the condiments:
For the Israeli or Shirazi salad:
Chop tomato, cucumber and red onion.
Toss with lemon juice, olive oil, salt + pepper, and dried mint (optional).

Slice pickles in brine. Galil is my favorite brand found here.
Peel and slice the eggs.
Cut open pita pockets and generously spread both sides with your favorite hummus. My personal favorite is Cedar’s garlic hummus, super flavorful!
Now begin to assemble this awesome sandwich!

Note- Roasting the eggplant is a faster alternative and equally delicious.
Just slice eggplant lengthwise, drizzle with olive oil and season with salt + pepper.
Bake in a 350 degree oven for 40 minutes, turning slices over half way through.

Rosemary Skewered Chicken

October 21, 2016 nmalekan@gmail.com Comments 0 Comment

This recipe is simply delicious, healthy and fun to make!

The rosemary stems replace regular skewers for a beautiful presentation while adding another layer of flavor. Just add chicken and veggies to the skewers, bake and voila! A healthy meal awaits.

Ingredients:
2 lbs boneless skinless chicken breast
8 fresh Rosemary stems
Juice of 1 lemon
4 tablespoons olive oil
1 clove fresh garlic
2 tablespoons fresh chopped rosemary
1 1/2 cups cherry or grape tomatoes
1 medium red onion
Salt + Pepper

Directions:
Pull off 2/3 pull most of the Rosemary leaves from the stem.
Reserve 1-2 inches of leaves at the tip of each stem. These are your gorgeous skewers.
Cut chicken into 2 inch cubes
Combine olive oil, lemon juice, chopped rosemary, chopped garlic, salt, peter to create marinate and pour over chicken.
Marinate for 1-2 hours or ideally overnight.
Skewer the chicken chunks onto rosemary skewers, alternating with grape tomato and red onion.
The rosemary stalk will easily pierce into the chicken and vegetables.
Place on greased baking sheet and bake in oven for approximately 30-40 minutes at 350 degrees.

Homemade Falafel with Herb Tahini Sauce and Shirazi Salad

September 25, 2016 nmalekan@gmail.com Comments 4 comments

Falafel! The ultimate Middle Eastern comfort food, the name of which probably comes from the word pilpel (pepper, felfel in Farsi- referring to the shape of a pepper corn) was made in two ways: In Egypt today, from crushed, soaked fava beans and combined with chickpeas or, as Yemenite Jews and the Arabs of Jerusalem did, from chickpeas alone. My version uses chickpeas and herbs and it’s simple and finger lickin’ good!

Note: Add a drizzle of Harisa (a hot sauce paste used in North African cuisine, made from chili peppers, paprika, and olive oil) for an extra kick!

For the Falafel-

Ingredients:
1 cup dried chickpeas
1/2 large onion, roughly chopped (1 cup)
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh cilantro
1 teaspoon cumin
1 teaspoon whole coriander seeds
1 teaspoon salt
1/4 teaspoon pepper
1 teaspoon dried red pepper flakes
4 cloves of garlic
1 teaspoon baking powder
4 tablespoons flour
Vegetable oil for frying
Pita bread

Directions:
Soak chickpeas overnight in a bowl (covered in 2 inches of cold water) OR use canned chickpeas, washed + drained.
Place chickpeas and onions in the bowl of food processor.
Add the parsley, cilantro, hot pepper flakes, garlic, crushed coriander seeds, cumin.
Process until blended but not pureed.
Sprinkle in baking powder, flour, and pulse.
Add enough flour so you can form a small ball with the dough and it doesn’t sticks to your hands.
Form chickpea mixture into balls about the size of walnuts.
Heat 3 inches of oil to 375ºF in a deep pot or wok and fry 1 ball to test.
If it falls apart, add a little flour.
Once you have the right consistency, fry about 5 balls at once for a few minutes on each side, until golden brown.
Let cool on paper towels to capture extra oil.
Stuff half a pita with falafel balls, shirazi salad and drizzle with tahini sauce .

Enjoy the ultimate comfort food!

For the Tahini Sauce-

Ingredients:

Ingredients:
2 garlic cloves (optional)
1/2 teaspoon fine sea salt
1/2 cup well-stirred tahini (sesame paste)
1/3 cup fresh lemon juice
1/4 cup water
2 tablespoon finely chopped fresh cilantro or parsley (or better yet both!)
1/4 teaspoon ground cumin
Salt + pepper to taste

Directions:
Mince garlic, then mash to a paste with sea salt.
Mix garlic paste and remaining ingredients.
Add water or lemon juice to taste and to adjust for desired consistency.

Shirazi Salad

Ingredients:
3 medium Persian cucumbers
1/2 raw red onion
1 large tomato
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
Juice of 1 lemon
Drizzle with olive oil to preferred taste
Salt + Pepper

Directions:
Mix all ingredients together and serve.