Miso Soup

I finally bought shiro miso paste this week-end. My son loves miso soup so I will try this recipe later.

Basic Miso Soup

For about 4 servings, you need:

• 4 cups of basic dashi stock
• 1/3 - 1/2 cup of miso
• gu or extra ingredients (see note below)

Heat up the dashi if it's cooled. Simmer any hard ingredients, such as potatoes or daikon radish until tender.

Add any ingredients that don't need any cooking, such as wakame seaweed or tofu.

Take the miso in a ladle, and add a little bit of the hot stock, Mix the miso and stock together in the ladle with a chopstick until the miso is dissolved. This step ensures that there will be no lumps. (Go easy on the miso amount at first, and taste. If you need to add more you can.)

Dissolve the miso mixture in the soup. Don't let it boil or the flavor will dissipate. Serve immediately.

Here are some easy ingredients combinations, or gu, that you can put in the miso soup:

• Cubed tofu and presoaked wakame seaweed cut into small pieces. (A very easy to handle brand of wakame is "Fueru Wakame-chan", available in Japanese or Asian food stores. It comes in precut form in little pouches. Wakame can also be used in seaweed salad. Soak it briefly before using - oversoaking makes it slimy.
  Hint: to cube tofu so that it doesn't fall apart, cut it up on a wet chopping board and slide it in the pan slowly, or else cut it up on the palm of your hand.
• Cubed potatoes (simmered in the soup until tender) and wakame. This is one of my favorites in the cold months.
• Julienned daikon radish, simmered until tender.
• Julienned cabbage, simmered until tender.
• Sliced button or shiitake mushrooms, or canned nameko mushrooms., with tofu and some chopped green onion added just before serving.

There are many, many other combinations. Try out your own and see what happens.

Balsamic Carrots

Like sweet potatoes, carrots come equipped with a generous supply of beta-carotene. In addition to its pivotal role in skin cell renewal, beta-carotene acts as a potent antioxidant, sopping up damaging free radicals that accelerate skin aging.

Cut 1 pound of peeled carrots into 1/2-inch wedges.

Spread the carrots over half of a large sheet of aluminum foil, and sprinkle them with ¼ cup balsamic vinegar, 2 tablespoons minced fresh rosemary, 2 cloves minced garlic, ¼ teaspoon paprika, salt, and pepper.

Drizzle the carrots with 1 tablespoon olive oil and fold the foil over to create a tightly sealed packet. Place on a baking sheet and bake in a preheated 400 degree oven for 25 minutes or until the carrots are tender.

Baked Eggplant

2 teaspoons kosher salt, or to taste
A few grinds black pepper, or to taste
2 teaspoons crumbled dried oregano
Olive oil
2 medium eggplants
2 cloves garlic, peeled and sliced lengthwise into thin slivers
1 ounce salt pork, sliced into slivers about the same size as the garlic
Yogurt sauce (see recipe).

1. Preheat the oven to 350 degrees. In a small bowl, mix together the salt, pepper and oregano. Lightly oil the inside of a lidded casserole dish just large enough to hold both eggplants snugly in place on their sides.

2. Lay an eggplant on its side. Using a small, sharp knife, cut 24 neat slits (3/8-inch wide by 1/2-inch deep) spaced 1/2 -inch apart in rows in the top of each eggplant. Press and roll a garlic sliver into the salt mixture to coat. Using the end of a butter knife or the handle of a small spoon, wedge open a slit and push the coated garlic sliver all the way into the eggplant. Wedge a sliver of pork into the next slit. Continue alternating with seasoned garlic and salt pork until all the slits are filled. Repeat with the other eggplant.

3. Rub the eggplants with a thin coating of olive oil; then place them in the casserole, slits facing up. Cover and bake until the skin is wrinkled and brown and the flesh very soft, about 45 minutes.

4. To serve hot, scoop the flesh out of the eggplants and mash with a spoon. Serve with a dollop of yogurt sauce. To serve cold, cool the eggplants and then slice in half lengthwise. Serve with the skin on, with yogurt sauce passed separately. Serves 4. Adapted from ''Feasts for All Seasons'' by Roy Andries de Groot.



Yogurt Sauce
1 cup whole or low-fat yogurt
1 small clove garlic, minced
2 tablespoons finely chopped cilantro
11/2 teaspoons finely chopped mint
1/4 teaspoon kosher salt, or as needed
Several generous grindings black pepper
1 teaspoon fresh lemon juice, or as needed.

1. In a small bowl, combine the yogurt, garlic, cilantro and mint. Mix well. Season with salt, pepper and lemon juice to taste.

2. Cover and refrigerate at least 30 minutes to allow the flavors to meld. Serve cold. Makes 11/8 cups. Adapted from Julie Powell.

Julie Powell is the author of "Julie & Julia: 365 Days, 524 Recipes, 1 Tiny Apartment Kitchen" (Little, Brown).

Côtes de Porc Hongroise (Pork Chops With Paprika in Cream Sauce)

This is a simple recipe, and it goes very quickly, especially at the end. Be careful not to cook down the cream sauce too much. It's not a disaster if you do, but you'll wind up with something drier and less luxurious.

4 loin pork chops, about 2 pounds (or 4 8-ounce pork chops)
Salt and freshly ground black pepper
1 teaspoon paprika
2 teaspoons peanut, vegetable or corn oil
¾ cup finely chopped onion
½ cup dry white wine
½ cup heavy cream
1 tablespoon Dijon mustard.

1. Sprinkle the pork chops on both sides with salt, pepper and paprika. Heat the oil in a heavy skillet over medium-high heat. When hot, add the pork chops. Cook until nicely browned on one side, about 10 minutes. Turn and sauté until just cooked through, about 10 minutes. Pour the fat from the skillet. Sprinkle the onion between the pork chops and cook briefly. Transfer the pork chops to a platter; keep warm.
2. Add the wine to the skillet and cook, stirring, until the liquid is almost fully reduced.Add the cream and cook over medium-high heat for 2 to 3 minutes. Remove from the heat and stir in the mustard. Season with salt and pepper. Serve the pork chops with the sauce on top. Serves 4.

Adapted from "The New York Times 60-Minute Gourmet," by Pierre Franey.

Sautéed Okra

1 pound fresh, unblemished small okra
2 tablespoons olive oil
Red-pepper flakes
Salt and freshly ground black pepper.

1. Trim the stems off the ends of the okra, taking care not to cut into the interior of the pods.

2. Pour the oil into a large skillet over medium-high heat and allow it to heat until almost smoking. Add the okra and red-pepper flakes to taste. Sauté until the pods have softened slightly, but are still crisp and brightly colored, 6 to 7 minutes. Season with salt and pepper. Serves 1 as a main course.

Adapted from Julie Powell.

Apple Halibut

MAKES 2 SERVINGS

4 baby red potatoes, quartered and grilled (or roasted)
2 halibut fillets (7 ounces each)
Salt and pepper, to taste
Flour (for dusting)
Oil (for sauteing)
3 strips smoked, diced bacon
1 medium apple, peeled and thinly sliced
1/2 cup thinly sliced red onion
Lemon wedge (optional)

Prepare potatoes by grilling or par-boiling and roasting.

Season halibut with salt and pepper, and dust lightly with flour. Heat a very small amount of oil in a pan and saute until golden brown on both sides (approximately two minutes per side). Remove from the pan and place in a warm oven.

Saute the bacon, apple and onion in the same pan for about two minutes. Place the potatoes in the center of the plate. Pour the bacon-apple-onion mixture over the potatoes. Place the halibut on top. Add a squeeze of lemon, if desired.

Nutrition facts per serving: 626 calories, 9g fat, 2g saturated fat, 71mg cholesterol, 80g carbohydrates, 52g protein, 263 mg sodium, 8g fiber

Glenda Barretto's ideal picnic recipes.

Chicken Adobo

2 pc whole chicken, 1.4-k size each
1 ½ c vinegar
¾ cup soy sauce
2 tbsp garlic, minced
4 pc bay leaves
½ tsp peppercorn, crushed
½ liter water (2 c)
2 c oil for frying

Cut each chicken into serving pieces and place in a bowl with the rest of the ingredients, except for oil. Marinate in the refrigerator overnight.
Place chicken pieces with marinade in a casserole. Add water and bring to a boil. Reduce heat and simmer for about 30-40 minutes or until chicken is tender. Remove chicken and strain the sauce.
In a frying pan, brown the chicken pieces in hot oil until crisp on all sides. Drain in a colander and transfer to a platter. Reheat the sauce and reduce to a thick, flowing consistency, strain, then pour over chicken.

Broiled Pork Belly

2 k pork belly, sliced thinly
Marinade:
1 tbsp salt
1 ½ tsp peppercorn, crushed
2 tbsp garlic, minced
2 tbsp brown sugar
2 tbsp soy sauce
Dipping Sauce:
1 ¼ c vinegar
¾ c soy sauce
2 tbsp garlic, minced
Combine all marinade ingredients. Marinate pork overnight.
Remove pork and grill until meat is cooked through. Place pork on a platter and keep warm.
Combine ingredients of dipping sauce together. Serve sauce on the side.

Suha at Labanos

1 pc pomelo (approximately 960 g)
1 pc radish, julienne (approximately 250 g)
Dressing:
1/8 c olive oil
½ tbsp French mustard
¼ tbsp cane vinegar
Dash of salt and pepper
Dash of white sugar
1 pc spring onion, for garnish
10 g lettuce

Peel and segment pomelo. Combine with radish and set aside.

In a mixing bowl, combine the ingredients for the dressing and set aside.

Toss pomelo-radish mixture with the dressing. Arrange lettuce on salad plate and top with pomelo-radish salad. Garnish with spring onion.

Quick picnic checklist

* Two large, sturdy coolers or styrofoam chests for hot and cold dishes
* Tight-lidded plastic containers
* Small re-sealable plastic bags
* Lots and lots of ice
* Comfy picnic blanket
* Picnic baskets or hampers
* Tablecloths
* Cling wrap
* Moist towelettes in case soap and water are not available
* Disposable plastic or paper plates
* Sharpie/Marker
* Hard-wearing plastic forks and spoons
* Plastic glasses
* Paper napkins or paper towels
* Bread knife or sharp knife
* Can opener or corkscrew
* First-aid kit
* Kitchen towel
* Insect repellant
* Candles or matches for night picnic
* Sunscreen
* Lightweight folding chairs/stools
* Garbage bags for your rubbish

Things to remember

* Bring food that doesn't spoil easily, such as dishes cooked with soy sauce or vinegar.
* Pack the cold stuff (salad greens, cold cuts, juices, cut fruits, cheeses or wines) directly from the refrigerator or freezer into the cooler.
* Put food in the cooler in the order opposite to serving them, meaning the food you'll eat last should be packed first, at the very bottom.
* Hot food should be taken directly from the heat source, packed in insulated containers and arranged accordingly in the thermo box.
* Divide the food into meal-size portions and pack according to when you plan to serve it.
* Cut up fresh fruit in bite sizes before placing in self-sealing plastic bags or tightly sealed plastic containers.
* Bring desserts in serving sizes, such as cupcakes, muffins, cookies and bars.
* Pack the perishables into the cooler only when you're almost ready to leave.
* Place cooler in shade upon arrival at the picnic site and keep lid closed whenever possible.

Chicken a la King Sandwich

This was one of our favourite meriendas when we were growing up.

Take about 6 slices of ordinary white bread. Stack four slices then place a large mug, upside down, on the topmost slice of bread. Press down then cut around the rim using a small serrated knife.

Take the remaining two slices of bread and place one on top of the other. Use a narrow drinking glass to cut smaller circles of bread. You can make four with just two slices of bread. Set the bread trimmings aside–you can make pudding out of them. Take the bigger circles of bread and press them lightly into muffin pans. DO not bake them yet.

Prepare the filling. I used a mixture of shredded boiled chicken breast meat, chopped carrots, celery and cheese (cut into small cubes). I tossed everything together and stirred in a tablespoonful of milk. You can season the filling lightly with salt and pepper–just remember that cheese is salty so you don't want to go overboard with the salt.

Fill the prepared "crust" with the mixture. Arrange the smaller circles of bread on top to cover the filling. Brush some softened butter on the "cover" and the exposed parts of the "base". Bake in a preheated 170oC oven for about 5-7 minutes or until the tops are lightly browned by which time, the cheese in the filling would have melted.

Serve with a light vegetable salad and enjoy.

Kir royale

MAKES 2 SERVINGS

4 teaspoons creme de cassis (see Note)
1 bottle (375 ml) Brut Champagne
Fresh raspberries, lemon twists (optional)

Pour 2 teaspoons creme de cassis into each of two tall Champagne flutes. Pour Champagne into each glass. Garnish with a raspberry and lemon twist.

Note: The finished drink should be tawny pink. Creme de cassis is black currant liqueur, available at liquor stores and some supermarket liquor departments. Chambord is sometimes used instead of creme de cassis.

Adapted from Emeril Lagasse, foodnetwork.com

Nutrition facts per serving: 169 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 8 g carbohydrates, 0 g protein, 1 mg sodium, 0 g fiber

Kung Pao Chicken

Here's another version.

Serves: 4


Ingredients
1 1/3 pounds boneless, skinless chicken breasts, cut into 1/2 inch pieces
5 tablespoons soy sauce
2 tablespoons sherry
1 tablespoon cornstarch
2 teaspoons sugar
2 tablespoons white-wine vinegar or rice vinegar
2 teaspoons Asian sesame oil
2 teaspoons cornstarch
1/3 cup water
2 tablespoons cooking oil
1/2 cup peanuts
4 scallions, white bulbs and green tops cut separately into 1/2-inch pieces
1/4 teaspoon dried red-pepper flakes

1. In a medium bowl, toss the chicken with 1 tablespoon of the soy sauce, 1 tablespoon of the sherry, and the 1 tablespoon cornstarch.
2. In a small bowl, combine the sugar, vinegar, sesame oil, water, and the remaining 4 tablespoons of soy sauce, 1 tablespoon of sherry, and 2 teaspoons cornstarch.
3. In a wok or large frying pan, heat 1 tablespoon of the oil over moderately high heat. Add the peanuts and stir-fry until light brown, about 30 seconds. Remove from the pan. Heat the remaining 1 tablespoon oil. Add the white part of the scallions and the red-pepper flakes to the pan and cook, stirring, for 30 seconds. Add the chicken with its marinade and cook, stirring, until almost done, 1 to 2 minutes. Add the soy-sauce mixture and the scallion tops and simmer until the chicken is just done, about 1 minute longer. Stir in the peanuts.

Yield: 4 servings (Serving size: 4 servings)

Nutrition Info
Serving size: 4 servings
Calories: 398 kcal
Carbohydrates: 13 g
Dietary Fiber: 2 g
Fat: 20 g
Protein: 40 g
Sugars: 4 g

Carrot-Cake Cookies

Makes 18; Prep time: 30 minutes; Total time: 1 hour 15 minutes
Before being filled, the cookies can be kept in an airtight container at room temperature for up to 3 days. The filling can be made ahead and chilled for up to 5 days.


For the filling:

2 ounces bar cream cheese, room temperature
2 ounces unsalted butter, room temperature
1/4 cup confectioners' sugar
1 teaspoon fresh lemon juice
1/2 cup (1 stick) unsalted butter, melted

For the cookies:

1/2 cup (1 stick) unsalted butter, melted
1/2 cup packed light-brown sugar
1/4 cup granulated sugar
1 large egg yolk
3/4 cup all-purpose flour
1 teaspoon ground ginger
1/2 teaspoon salt
1 cup rolled oats
3/4 cup packed finely grated peeled carrots
1/3 cup dried currants

1. Preheat oven to 350°. Line two baking sheets with parchment paper. Make filling:With an electric mixer, beat cream cheese and butter until smooth.Add sugar and lemon juice; beat until combined. Cover; chill until firm, at least 30 minutes.

2. Meanwhile, make cookies: In a large bowl, whisk together butter, sugars, and egg yolk. In a medium bowl, whisk together flour, ginger, and salt. Add flour mixture to butter mixture; stir until combined. Mix in oats, carrots, and currants.

3. Drop dough by level tablespoons, 2 inches apart, onto prepared baking sheets. Flatten with the palm of your hand. Bake until edges are crisp, rotating baking sheets halfway through, 15 to 18 minutes. Transfer cookies to a wire rack to cool.

4. Turn half the cookies over, bottom side up; dollop each with about 1 teaspoon chilled cream-cheese filling.Top with remaining cookies, pressing gently to spread filling to edges. Serve immediately.


Note: The cookies are also good (and have fewer calories) without the lemony cream-cheese filling.

Chicken curry with sweet potatoes and lime-pepper-salt dipping sauce

Preparation time: 20 minutes
Cooking time: 30 minutes
Yield: 5 servings


Nancie McDermott's cookbook "Quick & Easy Vietnamese" drew praise in a Bookshelf review for its recipes, including this one. "Make this curry and enjoy it in traditional Vietnamese style, accompanied by a warm, crusty baguette perfect for dipping in the luscious and fragrant sauce," McDermott writes.

2 tablespoons vegetable oil
2 cloves garlic, coarsely chopped
4 shallots, thinly sliced
2 stalks fresh lemon grass, trimmed, cut into 2-inch lengths
1 piece (1 1/2 inches long) fresh ginger root, minced
3 tablespoons curry powder
1 1/2 pounds whole bone-in chicken thighs or legs, or 1 pound boneless chicken breasts or thighs, cut into bite-sized chunks
2 tablespoons fish sauce
1 teaspoon sugar
1 teaspoon red chili flakes or chili-garlic sauce
1/2 teaspoon salt
2 3/4 cups low-sodium chicken broth or water
2 sweet potatoes or 4 carrots, peeled, cut into medium chunks
1 1/2 cups unsweetened coconut milk
Lime-pepper-salt dipping sauce, see recipe


1. Heat the oil in a Dutch oven over medium-high heat. Stir in the garlic, shallots, lemon grass and ginger. Stir in the curry powder; cook, stirring, until fragrant and the shallots are translucent, about 2 minutes.

2. Add the chicken in one layer if possible; cook 1 minute. Stir ingredients well; cook, stirring occasionally, until the chicken begins to brown, about 5 minutes. Stir in the fish sauce, sugar, chili flakes and salt; add the broth. Heat to a boil; reduce the heat to maintain a lively simmer. Cook, stirring occasionally, 10 minutes.

3. Add the sweet potatoes and coconut milk; cook until the sweet potatoes are tender and the chicken is cooked, about 15 minutes. Remove the lemon grass; transfer the chicken and sauce to a serving bowl. Serve with dipping sauce on the side.

Lime-pepper-salt dipping sauce: Combine 2 tablespoons each salt and freshly ground pepper with the juice of 3 limes; stir until salt is dissolved.

Nutrition information per serving (without sauce): 338 calories, 48% of calories from fat, 18 g fat, 4 g saturated fat, 67 mg cholesterol, 21 g carbohydrates, 23 g protein, 903 mg sodium, 3 g fiber

Spiced organic carrot soup

Preparation time: 30 minutes
Cooking time: 40 minutes
Yield: 4 servings


For the fall installment of our "Season by Season" series written by Bill Daley, chef Bruce Sherman of Chicago's North Pond restaurant developed this unique soup flavored with ginger and coriander.

1 tablespoon olive oil
1 shallot, thinly sliced
1 clove garlic, chopped
1 piece ( 1/2 inch long) ginger root, chopped
1/2 rib celery, thinly sliced
1 pound organic carrots, thinly sliced
1 head fennel, white bulb only, cored, thinly sliced
1/2 teaspoon each: salt, freshly ground pepper, ground coriander
2 cans (14 1/2 ounces each) chicken broth
1/2 stick ( 1/4 cup) butter, cubed


1. Heat the oil in a heavy, medium saucepan over medium-high heat; add shallot, garlic, ginger and celery. Cook, stirring, until slightly softened but not browned, about 2 minutes. Stir in the carrots, fennel, salt and pepper. Cook until the carrots and fennel begin to soften but do not brown, about 6 minutes.

2. Stir in the coriander; cook, stirring, 1 minute. Stir in the chicken broth. Heat to a boil; reduce heat to a simmer. Cook until the carrots and fennel pieces can be easily mashed, about 25 minutes.

3. Puree the vegetable mixture in a blender or food processor. Pulse in pieces of butter, one at a time, until very smooth, about 2 minutes. Strain the mixture through a fine-meshed strainer into the saucepan; heat over medium heat, about 3 minutes.

Nutrition information per serving: 239 calories, 59% of calories from fat, 16 g fat, 8 g saturated fat, 30 mg cholesterol, 18 g carbohydrates, 7 g protein, 1,121 mg sodium, 5 g fiber

Supernatural Brownies

Adapted from "Chocolate: From Simple Cookies to Extravagant Showstoppers," by Nick Malgieri (Morrow Cookbooks, 1998)

Time: About 1 hour

2 sticks (16 tablespoons) butter, more for pan and parchment paper
8 ounces bittersweet chocolate
4 eggs
1/2 teaspoon salt
1 cup dark brown sugar, such as muscovado
1 cup granulated sugar
2 teaspoons vanilla extract
1 cup flour
1/2 cup chopped walnuts or 3/4 cup whole walnuts, optional.

1. Butter a 13-by-9-inch baking pan and line with buttered parchment paper. Preheat oven to 350 degrees. In top of a double boiler set over barely simmering water, or on low power in a microwave, melt butter and chocolate together. Cool slightly. In a large bowl or mixer, whisk eggs. Whisk in salt, sugars and vanilla.

2. Whisk in chocolate mixture. Fold in flour just until combined. If using chopped walnuts, stir them in. Pour batter into prepared pan. If using whole walnuts, arrange on top of batter. Bake for 35 to 40 minutes or until shiny and beginning to crack on top. Cool in pan on rack.

Yield: 15 large or 24 small brownies.

Note: For best flavor, bake 1 day before serving, let cool and store, tightly wrapped.

Pasta With Chickpeas, Chorizo and Bread Crumbs

Salt and black pepper
Extra virgin olive oil, as needed
1/4 pound cooked Spanish chorizo or kielbasa, chopped
1 tablespoon minced garlic
1 cup coarse fresh bread crumbs
4 cups cooked chickpeas, with their liquid
1/2 pound cut pasta, like ziti or penne (even smaller cut pasta is good here)
Chopped parsley leaves, for garnish.

1. Set a large pot of water to boil and salt it.
2. Put 1 tablespoon olive oil in a skillet over medium heat and add chorizo; heat, stirring occasionally, until chorizo is lightly browned, then remove with a slotted spoon and set aside. Add 2 tablespoons olive oil and then the garlic; cook until it colors lightly, then add bread crumbs. Toast, shaking skillet frequently, until bread crumbs turn golden brown, about 10 minutes; if necessary, add a little more olive oil. Season with salt and pepper and remove to a bowl.
3. Add 2 more tablespoons olive oil to skillet and, over medium heat, chickpeas and about 1 cup of their liquid. Cook pasta until it is nearly but not quite tender; drain, then add it to chickpeas. Cook, stirring occasionally, until pasta is tender; stir in chorizo, heat through, and taste and adjust seasoning.
4. Serve chickpea-pasta mixture in bowls, garnished with crisp bread crumbs and a sprinkling of parsley.

Yield : 4 servings.

Braised Beef 'Stroganoff'

2 ½ pounds beef chuck, cut into 1-inch cubes

Salt and freshly ground black pepper

2 tablespoons vegetable oil

3 medium yellow onions, peeled and sliced

½ cup white wine

1 teaspoon Dijon mustard

¾ cup yogurt

2 tablespoons butter

8 ounces button or crimini mushrooms, stems removed and caps sliced

Cooked and buttered egg noodles (optional).

1. Preheat the oven to 300 degrees. Season the beef all over with salt and pepper. Heat the oil in a stew pot over high heat. When hot, add the beef and cook, in batches if needed, until browned. Transfer to a plate.

2. Reduce heat to medium-low, add the onions and cook, covered, stirring occasionally, until the onions are softened, about 15 minutes. Add the white wine, 2 cups of water and a pinch of salt, scraping the caramelized bits stuck to the bottom of the pan. Return the beef and its juices to the pot and bring to a boil. Cover, place in the oven and cook until the beef is tender, about 2 ½ to 3 hours.

3. Transfer the beef and ¼ of the onions to a large plate. Purée the remaining onions and cooking liquid in a blender with the mustard and yogurt, and season to taste with salt and pepper. Return the beef and the reserved onions to the cooking pot and stir in the sauce.

4. Melt the butter in a skillet over medium-high heat. Add the mushrooms and sauté until tender. Season with salt, and add to the pot. If you choose, serve over buttered egg noodles. Serves 6. Adapted from Daniel Patterson.

The Misunderstood Eggplant

I love to eat eggplant dishes, but I could never cook it right. I hope this will help.

By MARTHA ROSE SHULMAN

My favorite line about eggplant is from "How to Pick a Peach," an appreciation of seasonal produce by Russ Parsons. "Let's get one thing straight: most eggplants are not bitter (even though they have every right to be after everything that has been said about them)."

People do have strong feelings about eggplant. If they don't like it, they usually cite its bitterness or heaviness. Salting does improve eggplant's texture if it's to be fried, Parsons notes, but that's the only reason to purge it.

The problem with frying is that eggplant will soak up every ounce of fat in the skillet, which is why so many eggplant dishes are heavy. But there's an alternative. I get around frying eggplant, even in dishes where eggplant is sautéed, by roasting it first. Then I cut it into pieces and cook it again with the other ingredients in the dish. Roasted eggplant has a deep, complex flavor. As long as you don't need firm slices, roasting is a great way to avoid making it heavy.

Eggplant is also terrific grilled, and you'll be amazed by how silky and delicious it can be when steamed and tossed with a dressing.

Some people object to eggplant's skin. That's too bad, because the skin of purple eggplants contains its most valuable nutrient, a powerful antioxidant called nasunin, one of a type of flavonoid called anthocyanins present in many fruits and vegetables with red, blue and purple hues (berries, beets and red cabbage, to name a few). Choose the purple varieties when you shop, and leave the skin on.

Roasted Eggplant

A roasted eggplant is fragrant and delicate, so no surprise that roasting is the first step in most of this week's eggplant recipes. Large globe eggplants require from 20 to 25 minutes to cook, depending on how plump they are. Small narrow eggplants, such as Japanese eggplants, take about 15 minutes.

If you need for the eggplant to hold its shape, roast it for a shorter time, until you see the skin beginning to wrinkle.

1. Preheat the oven to 450 degrees. Cut the stem and calyx off the eggplant, and cut the body lengthwise in half. Score large eggplants down the middle with the tip of a knife, being careful not to cut through the skin. Japanese eggplants and other small eggplants need not be scored.

Cover a baking sheet with foil, and brush the foil with extra virgin olive oil. Place the eggplant on the foil, cut side down. Place in the oven and roast large, fat eggplants for 20 to 25 minutes, depending on the size; small, narrow Japanese eggplants (and other varieties) should be roasted for 15 minutes. Remove from the oven when skin has begun to shrivel, the edges and cut surface are browned, and the eggplant has softened but not collapsed. Remove from the oven, and use a spatula to detach from the foil if the eggplant is sticking. (If a thin surface of browned eggplant stays behind, don't worry.) Place the eggplant halves cut side down on a rack set over a baking sheet, or in a colander. Allow to cool and drain for 15 to 30 minutes.

Advance preparation: You can roast eggplant several hours before you use it in a recipe.

Oven-Steamed Salmon With Pan-Cooked Mushrooms

By MARTHA ROSE SHULMAN

Steaming salmon above a pan of water in a low oven results in a very moist piece of fish. The mushrooms are wonderful on top or on the side.

1 salmon fillet (1/2-pound), or 2 12-ounce fillets

2 tablespoons extra virgin olive, plus about 1 teaspoon for the baking sheet

Salt and freshly ground pepper

1 pound white or cremini mushrooms, rinsed briefly and wiped dry

2 tablespoons extra-virgin olive oil

2 shallots, minced

2 to 4 garlic cloves (to taste), minced

2 teaspoons chopped fresh thyme or rosemary (or a combination), or 1/2 to 1 teaspoon dried

1/4 cup dry white wine, such as sauvignon blanc

1. Preheat the oven to 300ºF. Cover a baking sheet with foil and lightly oil the foil. Place the salmon on top. Season with salt and pepper. Fill a roasting pan with boiling water and place it on the oven floor.

2. Place the salmon in the oven and bake until the fish flakes and white bubbles of protein appear on the surface, 10 to 20 minutes, depending on the size of the fillets. Remove from the heat.

3. Meanwhile, cook the mushrooms. Heat a large, heavy frying pan over medium-high heat and add 1 tablespoon of the olive oil. When the oil is hot (you can feel the heat when you hold your hand above the pan), add the mushrooms and cook, stirring or tossing in the pan, for a few minutes, until they begin to soften and sweat. Add the remaining oil, turn the heat to medium, and add the shallots, garlic, and herbs. Stir together, add 1/2 teaspoon salt and freshly ground pepper to taste, and cook, stirring often, for another 1 to 2 minutes, until the shallots and garlic have softened and the mixture is fragrant. Add the wine and cook, stirring often and scraping the bottom of the pan, until the wine has just about evaporated. Taste and adjust seasonings. Remove from the heat.

4. Serve the salmon with a spoonful of mushrooms on top or on the side.

Yield: Serves 4

Advance preparation: You can make the mushrooms several hours ahead and reheat. If they dry out, add a little water, stock, or wine to the pan when you reheat. You can cook the salmon ahead too and serve it at room temperature.

Quinoa Recipes

Andean Bean Stew With Winter Squash and Quinoa

By MARTHA ROSE SHULMAN

This savory, filling pot of beans is inspired by a Chilean bean stew and uses quinoa instead of the corn called for in the authentic version. Make it a day ahead for the best flavor.

1 pound dried pinto beans, rinsed and picked over, soaked in 2 quarts water overnight or for 6 hours

Salt

1 tablespoon extra virgin olive oil

1 medium onion, chopped

1 tablespoon sweet paprika

4 large garlic cloves, minced

1 bay leaf

1 (14-ounce) can chopped tomatoes, with liquid

1 pound winter squash, such as butternut, peeled and cut into 3/4-inch cubes

1/2 cup quinoa, rinsed thoroughly

Freshly ground pepper

3 tablespoons chopped fresh basil or parsley

1. Place the beans and soaking water in a large pot. Add water if necessary to cover the beans by about 2 inches, and bring to a boil. Skim off foam, reduce the heat to low, cover and simmer gently for 60 minutes, or until the beans are tender but intact. Add salt to taste.

2. Heat the oil over medium heat in a large, heavy nonstick frying pan and add the onion. Cook, stirring, until the onion is tender, about 5 minutes, and add the paprika. Stir together for about a minute, and add the garlic. Cook, stirring, for a minute or two, until the garlic and onions are very fragrant but not brown, and stir in the tomatoes and 1/2 teaspoon salt. Cook, stirring often, until the tomatoes have cooked down slightly and smell fragrant, 5 to 10 minutes. Remove from the heat and scrape the contents of the pan into the pot of beans.

3. Bring the beans back to a simmer, add the bay leaf and winter squash, and simmer, covered, for 30 minutes, or until the squash and beans are thoroughly tender. Add the quinoa and simmer for another 20 to 30 minutes, until the quinoa is translucent and displays an opaque thread. Taste and adjust salt. Add a generous amount of freshly ground pepper. Stir in the basil or parsley, simmer for a couple of minutes more, and serve, with cornbread or crusty country bread.

Yield: Serves 6 to 8 generously

Advance preparation: This tastes best if made a day ahead and reheated. The stew will thicken up, so you will probably want to thin out with water and adjust seasonings accordingly. Add the fresh herbs when you reheat. It will keep for at least five days in the refrigerator. It freezes well.

Quinoa Salad With Lime Ginger Dressing and Shrimp

By MARTHA ROSE SHULMAN

This salad, with its gingery lime dressing, scallions, cilantro and a little bit of heat, has Asian overtones. Serve it as a side dish or a light lunch or supper. Vegetarians will enjoy this without the shrimp, which garnish the top of the salad.

For the dressing:

2 tablespoons freshly squeezed lime juice

1 tablespoon seasoned rice wine vinegar

1 teaspoon minced fresh ginger (more to taste)

1 small garlic clove, minced

Salt to taste

Pinch of cayenne

2 teaspoons Asian sesame oil or walnut oil

1/4 cup canola oil

2 tablespoons buttermilk

For the salad:

3 cups cooked quinoa (3/4 cup uncooked)

4 scallions, white and light green parts, sliced thin

1 small cucumber, halved, seeded and thinly sliced on the diagonal

1/4 cup chopped cilantro

12 to 16 cooked medium shrimp, peeled

1. In a small bowl or measuring cup, whisk together the lime juice, rice wine vinegar, ginger, garlic, salt, cayenne, sesame oil, canola oil, and buttermilk.

2. In a salad bowl, combine the quinoa, scallions, cucumber, and cilantro. Toss with the dressing and divide among salad plates. Top each portion with 3 or 4 shrimp, and serve.

Yield: Serves 4

Advance preparation: The cooked quinoa will keep for 3 or 4 days in the refrigerator. You can make the dressing and prep the ingredients for the salad a few hours ahead.

Baked Quinoa With Spinach and Cheese

By MARTHA ROSE SHULMAN

This is an easy gratin, a comforting casserole that you can serve as a main dish or a side.

1 6-ounce bag baby spinach

2 tablespoons extra virgin olive oil

1 medium onion, chopped

2 plump garlic cloves

4 cups cooked quinoa, (1 cup uncooked)

2 large eggs

3 ounces Gruyère cheese, grated (3/4 cup)

1 1/2 teaspoons chopped fresh sage

1 ounce Parmesan, grated (1/4 cup)

1. Preheat the oven to 400ºF. Oil a 2-quart gratin or baking dish.

2. Heat a medium frying pan or a wide saucepan over medium-high heat. Wash the spinach and without spinning dry, add to the pan and wilt in the liquid left on the leaves after washing. You may have to do this in 2 batches. As soon as the spinach wilts, remove from the heat and rinse with cold water. Squeeze dry and chop. Set aside.

3. Wipe the pan dry and heat 1 tablespoon of the olive oil in it over medium heat. Add the onion and cook, stirring often, until tender, about 5 minutes. Add the garlic and stir with the onion until fragrant, about 1 minute. Stir in the spinach and season with salt and pepper. Remove from the heat.

4. Beat the eggs in a large bowl and add 1/2 teaspoon salt. Stir in the quinoa, the onion and spinach mixture, the Gruyère, and the sage. Add freshly ground pepper and stir the mixture together. Scrape into the gratin dish. Sprinkle the Parmesan over the top and drizzle on the remaining tablespoon of olive oil. Place in the oven and bake until nicely browned on top, about 25 minutes. Remove from the heat, allow to sit for about 5 minutes, and serve.

Yield: Serves 4 to 6

Advance preparation: The cooked quinoa will keep for 3 or 4 days in the refrigerator. The recipe can be made through Step 3 several hours or even a day ahead. The gratin can be assembled several hours ahead.

Baked Macaroni in Tomato Sauce

Here's another recipe kept in my "drafts" folder. I don't remember where I got it!

2 tbsp butter, plus additional for dotting
1 large onion, diced
4-5 cloves garlic, minced
1-2 whole chicken breasts, deboned and diced
1 small can mushrooms, drained
2 large tomatoes, seeded and diced
2 c tomato sauce
½ c tomato ketchup
1 tsp oregano
1-2 tbsp brown sugar
Salt and pepper
500 g elbow macaroni or penne pasta, cooked as per package directions
¾ cup grated cheese
¼ cup bread crumbs

Preheat oven to 350 F°. In a large skillet or pan, heat butter over low heat until melted. Sauté onions for 1 to 2 minutes. Add garlic and continue sautéing for 1 to 2 more minutes. Add chicken breasts and cook-stir until chicken turns whitish. Pour in mushrooms, tomatoes, tomato sauce and tomato ketchup.

Season with oregano, sugar, salt and pepper. Cook until bubbly, stirring occasionally. Remove from heat and blend with the cooked pasta. Spoon into a large baking dish. Dot with butter. Mix together grated cheese and bread crumbs and sprinkle these over the pasta.

Bake for 15 to 20 minutes or until topping turns golden brown.

Baon tips:

To prepare as baon: Spoon the cooked pasta into 4 to 6 individual microwavable dishes. Sprinkle with the cheese-bread crumb mixture. Cover and store in refrigerator up to three days. When ready to pack as baon: Remove the cover from each dish and heat in microwave for about 3 minutes or until cheese topping melts. Cover

dish and pack carefully in lunch boxes.

You can also use small, oven-proof ceramic dishes or bakeware. These can go into the oven (follow baking instructions above) or use a turbo broiler to melt the cheese topping.

For a more enticing dish, try using fun pasta shapes such as farfalle or spirals.
To complete the meal, serve with toasted garlic bread.

The 11 Best Foods You Aren't Eating

I have tons of articles, links, and scanned files in my "Drafts" folder of my email account and thought I should put them somewhere where I can refer to them. This article by Tara Parker-Pope is one of them.

(This post was originally published on June 30, 2008, and recently appeared on The New York Times's list of most-viewed stories for 2008.)

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
   How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
   How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
   How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
   How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
   How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
   How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
   How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
   How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
   How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.

In my own house, I only have two of these items — pumpkin seeds, which I often roast and put on salads, and frozen blueberries, which I mix with milk, yogurt and other fruits for morning smoothies. How about you? Have any of these foods found their way into your shopping cart?

Adobong Sitaw

Here's a recipe to try soon. I like anything adobo.

Ingredients:

2 bundles sitaw (string beans), cut into 2” length
1/2 head garlic, crushed
1 small size onion, chopped
1/4 c. soy sauce
1/8 c. vinegar
1/4 tsp. pepper
cooking oil

In a wok, stir-fry garlic until it start to turn to golden brown, add onion and continue to stir fry until translucent. Pour 1 cup of water and add in pepper, soy sauce and vinegar. Bring to boil and simmer for 5-8 minutes with out stirring. Add in sitaw and simmer for another 10-15 minutes or until sitaw is cooked but firm. Serve hot.

Korean Beef Rice Bowl

I'm into one-bowl meals, so this recipe from Steamy Kitchen is perfect

Servings: 4 Prep Time: 10 minutes Cook Time: 20 minutes

You can use many types of beef, including ground beef, sirloin, flank steak, tenderloin trimmings -- or change this recipe to include other meats such as ground pork, ground turkey, chicken. If you want to go vegetarian, use very firm tofu, cut into cubes. The dish includes cooked rice - please feel free to use whatever rice you want - brown rice, jasmine rice, short grained rice. In a pinch, use basmati. Typical Korean style rice is short-grained. At the market, just look for "short-grained" or sushi rice. Different rice has different cooking times and rice:water ratios, so read the package directions carefully.

Ingredients:

2 cups raw rice
1 pound beef (see headnote)
2 tablespoons soy sauce
1 teaspoon sesame oil
1 teaspoon grated fresh ginger
1 garlic clove, finely minced
1 tablespoon brown sugar
1 1/2 tablespoons cooking oil
1/2 onion, diced
1 large carrot, cut into matchsticks (or 1 cup matchstick cut carrots)
1 small zucchini, diced
2 handfuls of spinach leaves
1 tablespoon roasted sesame seeds

Directions:

1. Cook the rice according to package instructions. See How to Cook Perfect Rice recipe on Steamy Kitchen. If using basmati, see this recipe.

2. For the beef, if using flank steak: Cut the steak into very thin slices ACROSS the grain. If using other steak: Cut the steak into very small cubes, about 1/2-inch. If using ground beef: leave as-is.

3. In a large bowl, combine the soy sauce, sesame oil, ginger, garlic and brown sugar. Add the beef and toss to coat. Let marinate while you prep the vegetables. Steps 1 and 2 can be done ahead of time up to 1 day before.

4. Heat a large saute pan or wok on medium heat. When hot, swirl in the oil. Add the onions and saute for 1 minute. Turn the heat to high and give it just a few seconds to heat up. Add in the beef, spreading the beef all over the surface of the pan, tossing with the onions. Saute for 2-3 minutes until just barely pink.

5. Add in the carrots, zucchini and toss. Cook for 1 minute. Toss in the spinach and cook for an additional minute. Sprinkle with sesame seeds. Serve with rice.

Crispy Roasted Chickpeas (Garbanzo Beans)

I like!

From Steamy Kitchen

Servings: 2 (as snack) Prep Time: 5 Cook Time: 30

I highly recommend doubling a batch of Roasted Chickpeas, the bowl will be empty in 10 minutes! This is a one of the simplest snack recipes - four ingredients and it starts with a can of chickpeas pulled from your pantry. You can use any spice blend - I'm really enjoying Creole or Cajun seasoning, but don't limit yourself there! At the end of the post, I have a list of spice/fresh herb combinations that you can use.

Ingredients:

One 15-ounce can garbanzo beans
1 1/2 tablespoons olive oil
Salt
Spice blend of your choice

Directions:

1. Preheat oven to 400F.

2. Drain the can of garbanzo beans in a strainer and rinse with water for a few seconds to clean off the beans. Shake and tap the strainer to rid of excess water. Lay paper towl on a baking sheet, and spread the beans over. Use another paper towel to gently press and absorb the water on the beans. Roll the beans around with the paper towel to also remove the thin skin from any of the beans. Discard the skins and the paper towels.

3. Drizzle the olive oil over the beans and use your hands or a spatula to toss around and coat. Roast for 30-40 minutes until the beans are a deep golden brown and crunchy. Make sure that the beans do not burn.

4. Season with salt and spice blend.

No Knead Bread

I was tempted to try this recipe this weekend, but I still have a loaf of bread, so I will do this next week-end.

Adapted from Jim Lahey, Sullivan Street Bakery
Time: About 1½ hours plus 14 to 20 hours’ rising

3 cups all-purpose or bread flour, more for dusting
¼ teaspoon instant yeast
1¼ teaspoons salt
Cornmeal or wheat bran as needed.

1. In a large bowl combine flour, yeast and salt. Add 1 5/8 cups water, and stir until blended; dough will be shaggy and sticky. Cover bowl with plastic wrap. Let dough rest at least 12 hours, preferably about 18, at warm room temperature, about 70 degrees.

2. Dough is ready when its surface is dotted with bubbles. Lightly flour a work surface and place dough on it; sprinkle it with a little more flour and fold it over on itself once or twice. Cover loosely with plastic wrap and let rest about 15 minutes.

3. Using just enough flour to keep dough from sticking to work surface or to your fingers, gently and quickly shape dough into a ball. Generously coat a cotton towel (not terry cloth) with flour, wheat bran or cornmeal; put dough seam side down on towel and dust with more flour, bran or cornmeal. Cover with another cotton towel and let rise for about 2 hours. When it is ready, dough will be more than double in size and will not readily spring back when poked with a finger.

4. At least a half-hour before dough is ready, heat oven to 450 degrees. Put a 6- to 8-quart heavy covered pot (cast iron, enamel, Pyrex or ceramic) in oven as it heats. When dough is ready, carefully remove pot from oven. Slide your hand under towel and turn dough over into pot, seam side up; it may look like a mess, but that is O.K. Shake pan once or twice if dough is unevenly distributed; it will straighten out as it bakes. Cover with lid and bake 30 minutes, then remove lid and bake another 15 to 30 minutes, until loaf is beautifully browned. Cool on a rack.

Yield: One 1½-pound loaf.

Here's a slightly different version.

Basic No-Knead Bread

Adapted slightly from Jim Lahey's My Bread (W. W. Norton & Company, 2009, $37.50)

3 cups (750 mL) bread flour

1 1/4 tsp (6 mL) table salt

1/4 tsp (1 mL) instant yeast

1 1/3 cups (325 mL) cool water, at 55 F to 65 F (12 C to 18 C)

In a medium bowl, stir together the flour, salt and yeast. Add the water and, using a wooden spoon or your hand, mix until you have a wet, sticky dough, about 30 seconds. Make sure it's really sticky to the touch; if it's not, mix in another tablespoon or two of water.

(Note: I've had to use more water almost every time. I suspect it's because Calgary is so dry.)

Cover the bowl with a plate, tea towel or plastic wrap and let sit at room temperature (about 72 F/22 C), out of direct sunlight, until the surface is dotted with bubbles and the dough is more than double in size.

This will take a minimum of 12 hours and (Lahey's preference) up to 18 hours. This slow rise -fermentation -is the key to flavour.

When the first fermentation is complete, generously dust a work surface (a wooden or plastic cutting board is fine) with flour. Use a bowl scraper or rubber spatula to scrape the dough on the board in one piece.

When you begin to pull the dough away from the bowl it will cling in long, thin strands (this is the developed gluten), and it will be quite loose and sticky, but do not add more flour.

Use lightly floured hands, a bowl scraper or spatula to lift the edges of the dough toward the centre. Nudge and tuck in the edges of the dough to make it round.

Place on a piece of parchment paper, seam side down. Cover with a clean towel and place in a warm, draft-free spot to rise for 1 to 2 hours. The dough is ready when it is almost doubled in size.

Half an hour before the end of the second rise, preheat the oven to 475 F (240 C), with a rack in the lower-third position and place a covered 4 1/2- to 5 1/2- quart (4 1/4 to 5 L) heavy pot in the centre of the rack.

Using pot holders, carefully remove the preheated pot from the oven and uncover it. Gather up the dough by holding the four corners of the parchment paper and place the entire thing, paper and all, into the pot.

Cover the pot and bake for 30 minutes.

Remove the lid and continue baking until the bread is a deep chestnut colour, but not burned, 15 to 30 minutes more.

Use a heatproof spatula or pot holders to carefully lift the bread out of the pot and place it on a rack to cool thoroughly. Don't slice or tear into it until it has cooled, which usually takes at least an hour.

Makes one large loaf.

Mediterranean Diet may help prevent diabetes

Here's an excerpt from an article about a possible solution to preventing diabetes.

In spite of this report, I believe that the news is not all bad. While this increase in diabetes is directly related to the rise in overweight and obesity in America, the good news is that in the last few years a lot of quality research has been done that shows the way to prevention. In short, people can avoid diabetes.

How can you keep from being part of these statistics? Change your lifestyle. That statement sounds simple, and at some levels it is. The research shows that small changes in your regular diet can have a tremendous impact on your overall health. For instance, studies of those adopting a Mediterranean diet have a dramatic reduction in their weight, future illness and early death. This doesn't mean that you can only eat Greek salad and hummus. It simply means adopting the food profile of those in Mediterranean countries.

There are nine basic principles. Eat more vegetables, fruits and nuts, whole grains, healthy oils and fats and fish (especially the fattier fish). Eat less red meat and dairy (and that means consuming processed dairy, like cheese and yogurt, not milk for drinking). Drink alcohol only in moderation. The best part is that "more" or "less" doesn't take very much.

For example, for a woman eating a 1,500 calorie diet this means only eating about nine ounces of vegetables per day for the average woman.

Here is the Mediterranean diet broken down by each category and their amounts:

Food category: Vegetables
Average per day: More than 8.9 ounces

Food category: Legumes (i.e., peas, peanuts, beans)
Average per day: More than 1.75 ounces

Food category: Fruits and nuts
Average per day: More than 7.7 ounces

Food category: Dairy (cheese and yogurt)
Average per day: Less than 6.9 ounces

Food category: Cereals (whole wheat, bran, oatmeal, brown rice, quinoa)
Average per day: More than 8.9 ounces

Food category: Lean meats
Average per day: Less than 3.25 ounces

Food category: Fish (especially fatty fish like tuna, salmon, halibut, mackerel, cod)
Average per day: More than 0.75 ounces

Drinking between one and two alcoholic drinks per day (if you choose to drink), and using more of the good quality unsaturated fats, such as olive oil, than saturated fats (such as butter) also helps protect you from future health problems.

Many of your favorite recipes will fit well into a Mediterranean style diet. Chili made with lean meat and chock full of beans, onions and peppers is a good example. Red beans and rice, blackened Redfish and taco salad are all part of a Mediterranean Diet. With a few tweaks like using whole grain ingredients, it's easy to make tuna noodle casserole, Kung Pao shrimp, sloppy Joes and pizza (yes, pizza!) great for you and great tasting.

More importantly, not only can this pattern of eating help prevent health problems, it is clear that by following a Mediterranean style diet, over 50 percent of those who are diagnosed with diabetes can avoid needing to take medication to control their condition. In some cases diabetes can even be reversed.

The more extensive the lifestyle change, the better the results. In the recent Look Ahead trial, researchers showed that intensive lifestyle changes can produce long lasting weight-loss along with improving fitness, control of blood sugar and reducing the risk of heart attack in individuals with Type 2 diabetes.

As a physician, I don't like bad news for my patients. But when it is followed by a good solution I always feel better. I am concerned by these projections, but at the same time I'm encouraged, because the chef in me understands that we have great solutions to these problems right in our own kitchens: eating great foods.

Mediterranean style recipes:
Chili Con Carne:
Red Beans and Rice
Blackened Redfish
Taco Salad
Tuna Noodle Casserole
Kung Pao Shrimp
Sloppy Joes

Classic Deli Cole Slaw Dressing

1/2 cup mayonnaise
2 tbsp cider vinegar
1/2 tsp sugar
2 tbsp milk
1 tbsp ground celery seed

Mix sugar, ground celery seed and milk into mayonnaise. Add cider vinegar and whisk until smooth. May add nuts, chopped fruit pieces like pineapple or orange wedges, or chopped meats such as chicken or shrimp.