Happy 2013! I am not on a detox. I am not on a diet. I know, New Year’s cleansing and all that. Not this year. Can't do it. Maybe later in the year. Maybe in the spring. So for now, I would like to continue with my pasta and cheese, but perhaps be more mindful of ingredients. I asked my friend Dr. Frank Lipman about his list of superfoods so that I could incorporate them into my diet a bit more. If you are going to eat pasta, why not serve it with a walnut pesto (walnuts are on his list)? You get my point. We had great fun in the goop test kitchen coming up with these ways to incorporate these miraculous foods into very tasty recipes. We hope you enjoy.
P.S. New Year's holiday snaps from Sugar Beach below.
This week’s goop collaboration
Dr. Frank Lipman on Superfoods:
"Here we are, it’s the New Year, our annual fresh start. Now’s the time for a healthy re-boot. Time to treat your body to a buffet of a different kind – one that’s packed with health-supporting vitamins, nutrients and phytochemicals. Think of it this way: we have three chances a day to boost our health or undermine it. Assuming you’re interested in the former, the simplest path to vibrant health – and a spectacular New Year – starts with these 9 Superfoods – those naturally perfect foods which support the health, growth and maintenance of your body, just by loading up your plate. Stock up on these 9 Superfoods (preferably organic) to give your body the gift of great taste, stronger immunity and better energy — all without a pill in sight."
“There are a myriad of nutrients found in avocados – oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione among them. Avocados taste great and are easily integrated into any meal – or even a fruit smoothie.”
Avocado Temaki (Hand Roll)
Don’t forget to vinegar the rice if you're making it yourself. (You can find rice vinegar or sushi rice seasoning in most supermarkets). Also, if you’re near an Asian market, getting fresh wasabi to grate for the roll makes all the difference.
ingredients makes 2
1 sheet nori, cut in half
1 avocado, sliced into thin strips
1 small cucumber, peeled, deseeded & sliced in thin strips
½ cup cooked brown sushi rice
tamari or soy sauce
fresh wasabi, grated
pickled ginger (optional)
1.Place the nori on a bamboo mat or a piece or parchment shiny side down.
2.Wet one of your hands slightly to grab a small palmful of rice. Place the rice on the left side of your nori and press your index finger into the rice to create a small dent where you will lay your fillings.
3.Rub a bit of grated wasabi onto the rice. Place a few thin slices of cucumber and a few slices of avocado diagonally across the rice, pointing to the upper-right corner of the nori.
4.Fold the left hand corner over and roll upwards around the rice and the filling. (At this point it's best to pick up the roll and finish the rolling with your hands.) Continue rolling the long part of the nori around the rice and filling until you reach the end. Seal by rubbing the edge with a touch of water.
5.Serve with soy sauce or tamari and pickled ginger.
“Beans deliver a powerful combination of B vitamins, calcium, potassium and folate to help you maintain a healthy brain, plus they deliver an excellent source of sugar-free energy through much of your day.”
While by no means a detox recipe, these are a delicious and versatile way to get your bean intake, and they're great for kids. We make them with basil oil and cherry tomatoes but they’re a blank slate for any sauce you like. Throw them in a sandwich, over some pasta or rice, in a curry or eat them on their own.
ingredients makes 4
2 cups cooked lentils
2 cloves garlic, peeled and minced
1 small onion, finely chopped
2 large eggs
1 cup panko breadcrumbs
½ cup Ricotta (or Greek yogurt for a lighter alternative)
¼ cup grated Parmesan cheese
3 tablespoons tomato paste
pinch of each: dried fennel seed, dried thyme, dried rosemary
handful of cherry tomatoes
½ cup packed basil leaves
freshly ground pepper
1.Heat the oven to 375 degrees F. Arrange cherry tomatoes in a baking dish and drizzle with olive oil. Season with sea salt and freshly ground pepper and place in oven. Keeping a close eye on them, cook for about 5 minutes until they’ve burst and melted, but not burned or dried out. Keep oven heated for the meatballs.
2.Drizzle a pan with olive oil, place over medium high heat and add onion. Sauté for about a minute until translucent. Add the garlic and dried herbs and a pinch of salt and pepper, sautéing for about another minute or two until soft and fragrant. Turn off heat and set aside to cool.
3.Place lentils in a food processor with tomato paste and a drizzle of olive oil and pulse until smooth.
4.Beat the eggs in a large mixing bowl. Add ricotta and mix with beaten eggs until combined. Add lentils and mix together until smooth. Add onion/garlic/herb mixture from the frying pan, parmesan and panko breadcrumbs and season with salt and pepper. Mush together (hands are best for this) until combined. If the mixture is still feeling wet, add more breadcrumbs until the mixture is dry enough to stick together and roll into balls.
5.Place basil in mortar and pestle, drizzle in about 2-3 tablespoons of olive oil, and grind until it forms a thick oil (it’s ok if there are still bits of basil).
6.Roll lentil mixture into small balls and place on baking sheet. Drizzle with olive oil and bake for about 8-10 minutes. Turn balls, and bake for another 5 minutes, until slightly browned.
7.Drizzle with basil oil and serve alongside cherry tomatoes.
“Cruciferous vegetables are packed with health fortifying vitamins and minerals. They're low in calories, but in many cases these powerful veggies can provide at least 25% of your daily dose of fiber and protein in just one serving.”
Crispy Romanesco with Lemon Aioli
ingredients makes 1
1 head romanesco, washed
freshly ground pepper
2 large garlic cloves, peeled, cut in half
2 large egg yolks, preferably free-range or organic
½ cup extra virgin olive oil
½ grapeseed oil
½ tablespoon Dijon mustard
juice of 1 lemon
salt & pepper to taste
1. Heat oven to 425 degrees F.
2. Tear romanesco into bite size florets and drizzle with olive oil, salt and pepper. Roast uncovered for about 10 minutes or until lightly charred, mixing once or twice to even out the browning.
1. Mash garlic and salt in a mortar and pestle to form a smooth paste.
2. Place garlic paste in large bowl along with egg yolks, mustard, lemon juice and a pinch of salt and pepper. Whisk to blend.
3. Drizzle half the grapeseed oil into the mixture very slowly (should be just drips at first until mixture begins to emulsify) while whisking. Repeat with rest of the oil in small batches, allowing a steadier but still very thin stream as the mixture gets thicker. Follow with the extra virgin olive oil, using the same method, whisking until you have a creamy, thick, aioli. If your mixture is not emulsifying you are going too fast! Put down the oil, keep whisking and then continue to add the oil very slowly.
4. Season to taste with salt and pepper. Refrigerate until ready to serve.
1.Lay each warmed tortilla on a flat surface. Divide black beans, spinach and avocado to the middle of the wrap (leaning more toward one side for ease of wrapping). Squeeze some lime over the toppings and fold top and bottom of wrap inward, holding each fold as you roll into a wrap.
2.Serve with Pico de Gallo, sour cream and hot sauce.
“Just a few walnuts a day will deliver a healthy dose of omega-3’s, alpha-linolenic acid, melatonin, copper, manganese and the hard-to-find gamma-tocopherol form of vitamin E, which helps protect your heart.”
Pesto di Noce (Walnut Pesto)
Serve with flat pasta, fish, chicken or veggies. For the freshest sauce, buy the walnuts in their shell and crack right before making.
ingredients makes 2
1 cup shelled walnuts
2 cloves garlic, peeled & crushed
1 piece day old bread, cubed
½ cup of whole milk
olive oil (3-4 tablespoons)
½ cup parmigiano
1. Crack walnuts and remove shells. Line on baking sheet and bake at 375 degrees F for about 5 minutes until lightly toasted.
2. Take them out of the oven and while they’re still warm, rub them in a kitchen towel to remove skins.
3. Place the bread in a bowl and pour milk on top. Soak for about a minute or so.
4. Place garlic, bread and walnuts in food processor. As you pulse, slowly drizzle in olive oil to form a smooth paste.
5. Add to a bowl and fold in cheese. Season with salt and pepper.
Note: If serving with pasta, be sure to keep the pasta fairly wet to help the sauce adhere. You can also add a few heaping tablespoons of pasta water to thin the sauce before adding it to the noodles.
“Wild salmon is a rich source of protein, vitamin D, selenium, B2, B3, B6, B12 and B3 and those all-important omega-3 fatty acids. The best salmon to buy? Wild caught Alaskan salmon, which routinely ranks low in contaminants and high in nutrients. Wild salmon’s benefits start to kick in at about 2 servings a week, so there’s no need to over-do it.”
Broiled Balsamic Salmon
Marinated for a while in balsamic, soy and honey, this is best served with sticky brown rice and dark greens.
ingredients makes 2
2 half pound fillets of salmon
¼ cup soy sauce or tamari
¼ cup of balsamic vinegar
½ a lime
1 tablespoon of honey
3 tablespoons light olive oil
freshly ground black pepper
1. In a large bowl, add the honey, soy sauce or tamari, balsamic vinegar and a few cracks of black pepper from the mill. Slowly drizzle in oil until all combined.
2. Place salmon filets in a sealable container or a plate that can hold the liquid and pour marinade over the fish. Cover and refrigerate 4-12 hours.
3. When ready to cook, remove fish from marinade and place on a baking sheet. Set broiler to medium high and place fish on the rack second closets to the heat. Cook skin side up for around 2-3 minutes. Turn and cook for another 2-3 minutes. Remove from oven.
4. Serve with half a lime to sprinkle to your liking.