Spanish Bean Soup (Potaje de Garbanzos)

I love bean soup and will surely try this recipe.

Adapted from Clarita's Cocina

Serves 6-8

Tina gets leftover hambones from a local HoneyBaked Ham outpost, which I think is a genius idea considering most folks don't have a hambone laying around. (I know I don't.) Give your grocery store a call before you go; not all the stores carry them. You can substitute a smoked ham hock if you can't get a hambone.

Also, Saffron is traditional to Spanish bean soup, however I did see a few recipes that called for sazón, a seasoning blend, instead.

1 pound dried garbanzo beans (chickpeas)
8 ounces good-quality bacon or salt pork, chopped
1 (6-8 ounce) leftover hambone or smoked ham hock
8 ounces beef stew bones
8 ounces Spanish chorizo, sliced
1 small onion, chopped
1 ripe tomato, chopped
1/2 green bell pepper, chopped
2-3 cloves garlic, minced
1 bay leaf
Chicken stock or water, to cover (or mix of both)
Pinch of saffron threads
3 medium potatoes, peeled and cubed
Kosher salt and pepper

Wash garbanzo beans in cold water, discarding any beans with visible inperfections. Cover with 3 inches of salted water and soak overnight. Drain and rinse the beans thoroughly and set aside.

In a large Dutch oven, combine the bacon, hambone, beef bones, onion, tomato, green pepper, garlic, and bay leaf. Cover with two inches of chicken stock (or water) and bring to a boil, skimming off any foam as needed. Cover and lower heat to a gentle simmer.

Cook for 30 minutes, then add the reserved beans. Bring to a boil again, cover, and return to a simmer for another 30 minutes. Stir in the saffron and cook for an additional 30 minutes, or until the beans are tender but not overcooked. Remove the ham and beef bones, shredding and returning any meat left on the bones. (Tina scrapes out the marrow from the beef bones, as well. She said it melts in the soup like butter!)

Add the potatoes and season with salt. Cover and cook until the potatoes are cooked through, another 30 minutes. Season to taste.

Pork, Napa Cabbage and Ginger Pot Stickers

From Making Artisan Pasta

Filling:
1 lb (450g) ground pork or ground turkey
1 bunch scallions, thinly sliced
1/4 cup (60ml) soy sauce
1 tablespoon (15m) toasted sesame oil
1 tablespoon (8g) grated fresh ginger
3 cups shredded Napa cabbage (about 1/2 lb or 225g)
1-lb (455g) package round gyoza skins

1. In a large bowl, combine pork, scallions, soy sauce, sesame oil, and ginger. Mix well so the meat absorbs the flavors. Add the cabbage and mix again. Refrigerate until ready to fill.
2. Have ready a pleated plastic or metal dumpling form, a small bowl containing 2 tablespoons egg white mixed with 1 tablespoon water, and the gyoza skins, defrosted overnight in refrigerator, if necessary. Lay a dumpling paper into the form.
3. Spoon 1 tablespoon of filling on each skin, making sure to keep the filling off the edges or they won't stick. Brush the edges of the skin with the egg white mixture. (Or simply brush with water, especially if the dough is moist.)
4. Grasping the gyoza by the edge, fold over and pres the edges together using your fingertips.
5. Grasping the handle, bring the far edge of the form over and press firmly to seal and form the "pleated" edge.
6. Arrange the completed dumplings in a single layer on a parchment paper-lined baking tray that has been sprinkled lightly with cornstarch. Cover lightly with plastic wrap and refrigerate until ready to cook (up to 1 day if turned over once or twice to prevent sticking) or freeze.

Cook and serve the pot stickers:

1. Heat a large heavy-bottomed or nonstick skillet, preferably with a lid, until very hot. Add 1 tablespoon oil and swirl so the oil coats the bottom of the pan. Place the dumplings in a single layer in the pan, working in 2 batches. Saute until the bottoms are golden brown, about 2 minutes, then add 1/2 cup of water to the pan.
2. Cover with a lid or a sheet of aluminum foil and cook 7-8 minutes or until the water has evaporated, the dumplings are tender, and the bottoms are well-browned, shaking occasionally to release the dumplings from the pan. Repeat with the remaining dumplings. Serve with Soy Ginger Dipping Sauce, garnished with scallions and cilantro sprigs.

Soy Ginger Dipping Sauce

1 cup Chinese black vinegar or balsamic vinegar

1/2 cup soy sauce

1/2 cup mushroom soy (substitute more soy sauce)

2 tablespoons grated fresh ginger

1 teaspoon Korean red pepper flakes (or hot red pepper flakes or Chinese chili oil)

Whisk all together and use as dipping sauce for pot stickers.

Basic Pasta Dough

From Making Artisan Pasta

Because pasta dough is quite dense, this is the largest batch that will work effectively without overheating or even bring out the  mixer's motor unless you have a commercial machine with a stronger motor. As soon as the dough ball forms, remove it from the bowl and continue kneading by hand on a wooden work surface. If you really want to knead in the machine, divide the dough in half and knead in 2 batches, then combine by kneading briefly by hand.

3/4 lb (350g) Pasta Flour mix*, unbleached all-purpose flour, Italian 00 flour, or Korean flour
3 large eggs, at room temperature
1 egg yolk
2-3 tablespoons (30-40 ml) tepid water

Yield: about 18 oz (500g), serves 5-6

1. Place the flour in the bowl of a standing mixer (other mixers don't have a motor that is powerful enough to make pasta dough) fitted with the paddle attachment. Add the eggs while beating on low speed and beat until the mixture forms moist crumbs.
2. Add the water 1 tablespoon at a time, adding enough for the dough to come together and form large moist crumbs. If the crumbs are dry with flour on their surface, add a little more water.
3. Keep beating until the dough comes together to form a mass that comes away cleanly from the side of the bowl.
4. To ensure that the stiff dough doesn't damage the motor and the bowl doesn't jump out of its holder, grasp the side of the bowl while beating and turn off the motor immediately if you hear any grinding of the gears.
5. Remove the dough from the mixer and transfer to a wooden work surface. (Some loose flour may remain at the bottom of the mixer bowl.)
6. Mix the dough well with your hands to incorporate any loose flour.
7. Knead on a wooden work surface by pushing away with the palms of your hands.
8. Fold the front edge of the dough over, then knead again. Rotate the dough 90 degrees and then repeat, kneading the dough until it is cohesive and moderately smooth, about 5 minutes. Cover the dough with a bowl or a damp cloth, or cover in plastic wrap and allow it to rest for at least 30 minutes at room temperature to relax the gluten and allow the flour to be fully absorbed by the liquid.

* Pasta Flour Mix

1/2 lb (225g) unbleached all-purpose flour
1/4 lb (115g) durum flour
1/4 lb (115g) semolina

Yield: 1 lb (450g)

Frozen Burrito

Frozen burrito anyone?

Marie Louise's Rice Pudding

I wonder if I can make this with glutinous black rice.

Serves 4 to 6

3/4 cup long-grain rice
1 bay leaf
6 cups whole milk, approximately
1 cup sugar
1/2 vanilla bean, split lengthwise
Large pinch of salt

1. Place rice in a small saucepan with bay leaf and 2 cups water, bring to a boil over high heat, then drain immediately. Transfer rice and bay leaf to a heavy 3-quart saucepan.

2. Add 4 cups milk, 1/2 cup sugar, vanilla bean and salt. Place over very low heat and cook, stirring occasionally, until milk has been absorbed by rice, about 1 hour. Add 1 or 2 more cups milk, and continue cooking over low heat 15 to 20 minutes longer. Rice should be tender and mixture should be very creamy. Remove from heat, and allow to cool to room temperature.

3. Combine remaining sugar with 2 tablespoons water in a 1-quart saucepan. Place over medium-high heat, and stir gently until sugar dissolves. Continue cooking until mixture turns a medium amber color. Remove pan from stove and place on a heat-proof surface to cool. Caramel will darken somewhat and harden as it cools.

4. No more than 30 minutes before serving, add a little milk to rice if it has become too thick, then remove bay leaf and vanilla and transfer pudding to a shallow serving bowl. Add 2 tablespoons water to caramel, return it to stove and place over medium heat. Cook about 5 minutes until caramel has softened. Stir to incorporate water. Remove from heat. To serve, drizzle caramel sauce over pudding.

 

Vegetarian Dumplings

I might attempt to make this recipe if I use purchased gyoza skins and a dumpling mold.

Adapted from Alton Brown

1/2 pound firm tofu
1/2 cup coarsely grated carrots
1/2 cup shredded Napa cabbage
2 tablespoons finely chopped red pepper
2 tablespoons finely chopped scallions
2 teaspoons finely minced fresh ginger
1 tablespoon chopped cilantro leaves
2 minced cloves garlic (Deb addition)
1 tablespoon soy sauce
1 tablespoon hoisin sauce
2 teaspoons toasted sesame oil (I replace 1 teaspoon with hot sesame oil — delicious)
1 egg, lightly beaten
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
35 to 40 small wonton wrappers
1/3 cup chicken stock or water

Preheat the oven to 200°F.

Cut the tofu in half horizontally and lay between layers of paper towels. Place on a plate, top with another plate, and place a weight on top (a 14-ounce can of vegetables works well). Let stand 20 minutes. After 20 minutes, cut the tofu into 1/4-inch cubes and place in a large mixing bowl. Add the carrots, cabbage, red pepper, scallions, ginger, cilantro, soy sauce, hoisin, sesame oil, egg, salt, and pepper. Lightly stir to combine.

To form the dumplings, remove 1 wonton wrapper from the package, covering the others with a damp cloth. Brush the edges of the wrapper lightly with water. Place 1/2 rounded teaspoon of the tofu mixture in the center of the wrapper. Shape as desired*. Set on a sheet pan and cover with a damp cloth. Repeat procedure until all of the filling is gone.

Heat a 12-inch saute pan over medium heat. Brush with vegetable oil once hot. Add 8 to 10 potstickers at a time to the pan and cook for 2 minutes, without touching. Once the 2 minutes are up, gently add 1/3 cup chicken stock to the pan, turn the heat down to low, cover, and cook for another 2 minutes.

Remove wontons to a heatproof platter and place in the warm oven. Repeat until all the wontons are cooked.

Serve immediately.

 

* Shaping and storing dumplings dumplings: Epicurious has some great demos if you’re looking to get the type of crimp you see above. (Though I am far less careful, of course.) A few other things I suggest: parchment paper, not foil. Keep them good and separate — these thin-skinned wonton wrappers will stick to each other and never come apart. Finally, even if I am using the dumplings within a day, I always freeze them. Do so right on the parchment-lined tray, making sure none are touching. Once they are frozen solid, you can pop them in a freezer bag and keep them for a long while in the freezer. Even if you’re using them soon, they’re much easier to handle frozen. Believe me, I have learned the hard, sobbing way more than once.

 

Simplest Dumpling Dipping Sauce

1/4 cup soy sauce
1 tablespoon rice vinegar
1 tablespoon dark sesame oil or 1/2 tablespoon dark, 1/2 tablespoon hot sesame oil
1 small clove garlic, minced (optional)

Sesame Dressing
Adapted from Gourmet, July 2001

1 (1/2-inch-thick) slice peeled fresh ginger
1/4 cup Asian sesame paste or smooth peanut butter
3 tablespoons Asian sesame oil
1/4 cup rice vinegar (not seasoned)
1 1/2 tablespoons sugar
2 tablespoons water
1 teaspoon Asian chile paste with garlic*
1/2 teaspoon salt

Blend all dressing ingredients in a blender until smooth. Dressing keeps, covered tightly and chilled, 1 week.

Chocolate Avocado Pudding

Would like to try this recipe.

INGREDIENTS

3 ripe avocados

3 tablespoons cocoa powder (unsweetened and get the good stuff!)

2 oz of 70% dark chocolate (again, splurge on the good stuff it's totally worth it!)

1 can full fat coconut milk, refrigerated over night

3 tablespoons maple syrup

1/4 teaspoon sea salt

2 tablespoons raw honey

chopped peanuts to garnish (or go wild with sprinkles, get sophisticated with a sprig on mint, etc)

 

PREPARATION 

for the pudding:

- place the flesh of three rip avocados in your food processor and blend until completely smooth

-  in a double boiler or homemade double boiler (one sauce pan placed in another that has a couple of inches of water in it) melt the chocolate

- add melted chocolate, cocoa powder, maple syrup,  sea salt, one tablespoon of raw honey and 3 tablespoons of the cream at the top of your can of coconut milk (the solid goodness, not the liquid below it!) to your avocado and blend.  

- taste and adjust to your liking with more honey to sweeten it or a little more salt

- scoop into 3 jelly jars and refrigerate while you make the coconut whipped cream

 

for the coconut whipped cream:

- in a small mixing bowl combine the remaining cream from the can (again, just the solid part!) with 1 tablespoon of raw honey. 

- use a hand mixer to beat until it takes on the consistency of whipped cream (it happens fast!)

- scoop into the tops of the jelly jars and garnish with the chopped peanuts

Zucchini with Corn

 Serves: 2


1 large zucchini, quartered and sliced
1 can of corn or fresh corn when in season
1 large tomato, roughlychopped
1 small white onion,finelychopped
2 garlic cloves, minced
salt, to taste
ground black pepper, to taste
1 tbsp. corn or vegetable oil

additional variations:
chile poblanos or spicy green chile like Serrano or Jalapeno
queso fresco and or Mexican sour cream, as a topping

1. Heat the oil, saute the onions until translucent. Next add the garlic and cook for 2 minutes stirring often. Add the corn and cook for 5 minutes. If using fresh corn cook until the corn becomes tender. Next add the tomatoes, zucchini and spices. Stir to combine the ingredients. Cover, turn the heat to low and continue to cook until the zucchini has soften and tomatoes have broken apart.
2. Taste and adjust seasoning if desired. Serve warm as a side dish or as a vegan meal. If using any of the suggested toppings add them before serving.

Fresh Corn and Zucchini Cakes

Serves 4 (makes about 12)

These moist, tender little cakes are an easy and flavorful side dish to serve with simple grilled

foods. They're excellent at room temperature, so consider making them ahead and packing

them along in your cooler on your next picnic.

Ingredients:

2 large eggs

1/3 cup low-fat buttermilk or low-fat milk

1/3 cup whole wheat flour

1 1/4 teaspoon baking powder

1/2 teaspoon fine sea salt

1/2 teaspoon ground black pepper

Kernels from 1 ear sweet corn (about 3/4 cup)

1 zucchini, grated (about 1 cup)

1/3 cup chopped onion

1/3 cup chopped mint

1 lemon, zest of

2 teaspoons expeller-pressed canola oil

In a large bowl, whisk together eggs, buttermilk, flour, baking powder, salt and pepper until

smooth. Add corn, zucchini, onion, mint and zest and stir until combined. Heat oil in a large skillet

over medium heat. Working in batches, drop batter by scant 1/4-cup measures into skillet. Cook,

turning once, until browned and cooked through, 3 to 4 minutes per side; lower heat if pancakes

begin to brown too deeply before middle is cooked through. Add more oil between batches if

necessary. Serve the pancakes warm or room temperature.

Nutritional Info: 

PER SERVING:140 calories (50 from fat), 6g total fat, 1g saturated fat, 105mg cholesterol, 460mg sodium, 18g carbohydrate (3g dietary fiber, 3g sugar), 7g protein

Catalan Mushrooms with Garlic & Parsley

I found a new way of cooking mushrooms with this recipe.

Serve these as a starter or perhaps as an accompaniment to the baked chicken. Leftovers are great on pizza or added to pasta sauce.Serves six.
1 lb. medium-size white mushrooms, stems trimmed to 1/2 inch, and quartered 
1/4 cup extra-virgin olive oil 
1/4 cup finely chopped flat-leaf parsley 
2 Tbs. finely chopped fresh garlic 
1 to 2 tsp. coarse salt or sea salt Put the mushrooms in a large bowl of cold water to soak for 10 min. Rinse them well and then drain.

Heat a large sauté pan with a tight-fitting lid over medium heat. Add the drained mushrooms to the dry pan, cover immediately, and cook until all the moisture from the mushrooms is leached out, about 20 minutes. You'll know this has happened when you lift the lid for a peek and see the once-dry pan filled with liquid.

Remove the lid, raise the heat to medium high, and boil until the liquid evaporates and the mushrooms begin to sizzle in the dry pan but haven't browned; they'll have shrunk considerably and should be firm when poked with a fork. Lower the heat to medium and stir in 1 Tbs. of the olive oil, the parsley, and the garlic. Sauté, stirring frequently, until the garlic softens, another 3 to 4 minutes. Transfer the mushrooms to a serving bowl, stir in the remaining 3 Tbs. olive oil, and season with salt to taste (I like to salt them liberally). Serve while hot.

nutrition information (per serving):
Calories (kcal): 100; Fat (g): 9; Fat Calories (kcal): 80; Saturated Fat (g): 1; Protein (g): 2; Monounsaturated Fat (g): 7; Carbohydrates (g): 4; Polyunsaturated Fat (g): 1; Sodium (mg): 320; Cholesterol (mg): 0; Fiber (g): 1;

How to Fix an Over-Seasoned Dish

From All Recipes.

Ask professional chefs what the secret to good cooking is and they'll say, "Taste, taste, taste." Once you understand the special relationship between salty, sweet and sour flavors, you'll be able to fine-tune the taste of any dish until it's perfect. Try these steps on any dish that can use some salt, sugar or lemon juice mixed in or sprinkled over it.

Things You'll Need

• Salt
• Lemon Juice
• Sugar

1. Think of salt, sugar and acid as the trinity that holds up all other flavors. When these three are out of balance, the other flavors in a dish can also fail to come together.
2. To fix a sauce or soup that has too much salt, for example, add a dash of sugar and a squeeze of lemon juice.
3. If a sauce or soup is too sweet for you, add salt and lemon juice.
4. If a sauce or soup is too sour, then adjust the flavor with a bit of salt and sugar.
5. Adjust seasonings gradually, and stir well after each addition.

***Hints from this web site on how to save your over seasoned dinner.

You've measured the ingredients for your vegetable soup, and  you taste the soup and realize your soup is salty enough to make you run for running water. How can you take the salty edge off?

A. Add a chunk of potato
B. Add a small amount of sugar
C. Add a bit of fat, like butter, oil, or animal fat

A: You may have heard this kitchen fix offered before. The theory behind it is that a cut-up potato will absorb some of the salt from the broth, and that if the potato is cooked in the broth and removed, voila, you've gotten rid of some of the salt. While it seems that this is gospel for many cooks out there, there's no scientific evidence to support it. Then again, there are no real studies disproving it either. The only thing for certain is that you'll have a salty, cooked potato when you're done. 

B. Sugar, used in the right proportion, can help cut the edge off other flavors. You might think it's obvious to add sugar to lemon juice to make a less-sour lemonade. By the same token, sugar added to coffee makes it less bitter. And yes, a little sugar (not too much!) stirred into your soup will make it seem less salty. 

This approach can be tricky, though. You're not actually covering flavors, you're adding more flavors to distract your tongue from the one you want to be less prominent. Getting the right flavor balance depends on the ingredients and their proportions in your soup. If the proportion of salt to sugar is too small, they'll actually enhance each other. So you want to add enough sugar to cut the salt, but not so much that it makes the soup sweet. You might want to practice this one before putting it to use.

The reverse of this is also true: Bitter, sour, and salty tastes can lower the intensity of sugar. Keep this relationship in mind when checking the labels on processed foods: Sugar and salt are often used to cover less pleasant flavors that arise when food is processed. Processed foods often contain much more sugar and salt than your palate can detect, and often more than is necessary to balance flavors.

C. There's another approach that might also be effective. Try the other answers to see what it is, or move on to the next question. While fats themselves don’t have a taste, anyone who savors a good cheesecake knows how important fat is to making food enjoyable.Fat won't actually reduce the amount of salt in your soup, but it will coat the tongues of your guests and block some salt from reaching their taste buds. 
  
Help With Over-Seasoned Dishes

• It's too sour
• It's too sweet
• It's too salty
• It's bitter
• It's too hot and spicy

1. The four senses of taste are sour, sweet, salty and bitter and way too hot and spicy.
2. Increasing an ingredient to counter the other, it doesn't change the flavor as much as it changes the way our taste buds preceive the flavor.
3. If you alter one of the tastes, it will affect the others.
4. If it is too sour, add something sweet or add a litle salt, depending on what your are preparing.
5. You add sugar to lemonade to cut the sourness of the lemons; same principle works with other things.
6. If it's too sweet, add somethng sour. Add citrus juice, vinegars, an acid.
7. If it is to salty, increase the amount of sweet and sour and it will alter the taste of the salt.
8. If it tastes bitter, changing the sweet, sour, salty tastes will change the bitter taste.
9. If it is too hot, you added too many peppers or too much hot sauce, adding a dairy product will help calm the heat. That's why dished that

Chorizo Spice MIx

From Kitchn.

As a starting point, I recommend the chorizo spice blend from Nancy Lopez-McHugh at Honest Cooking. In addition to chile powder, cumin, and coriander, this heady mix includes cloves and cinnamon, which give it warmth and depth, and aromatic herbs like bay leaves, oregano, and thyme. I like using Mexican oreganoand a blend of ancho, guajillo, and chimayo chiles.

1 tbsp. cumin seed
1 tsp. coriander seedhttp://www.thekitchn.com/chorizo-spice-mix-185954
5 whole cloves
2 bay leaves
1/4 tsp. ground cinnamon
1/2 tsp. oregano
1/2 tsp. thyme
1 tbsp. granulated garlic
1 tsp. sea salt
5 whole peppercorns (or 1/2 tsp. ground black pepper)

2 tbsp. Ancho chile powder OR substitute with a combination of
2 tbsp. paprika mixed with 1/2 tsp. cayenne powder OR
2 tbsp. paprika mixed with 1 tsp. red chili powder

3 tbsp. apple cider vinegar (can substitute with
red wine vinegar)

*Handling chili powders can cause burning to your hands. I
highly advice to use plastic gloves for handling the chili and
chorizo.

Vegetarian Chorizo

Should try this soon.

1 T olive oil
1 clove garlic – minced
2 T white wine
1 can small red beans, rinsed and drained
1 piece whole wheat bread
1 1/2 cups flour
1 t salt
2 eggs
1/2 t baking powder
2 t smoked paprika
1 t coriander
1/2 t cumin
pinch each, cayenne & allspice
lots of black pepper

butter for frying

BROTH

1 T olive oil
1 shallot, roughly chopped
1 clove garlic, crushed
1 t pepper corns
2 bay leaves
1 t rosemary
1 t oregano

First make the broth. Warm the olive oil in a medium sized sauce pan over medium heat. Add everything else. Warm till sizzly and starting to brown. Add about 5 cups of water. Bring to a boil, lower the heat and simmer while you make the rest of the sausages.

In a small frying pan, warm the olive oil. Add the garlic, just as it starts to brown, add the wine, and cook for a few minutes till it’s slightly reduced. Pour the garlic wine mixture into a food processor, and add all of the other ingredients. Process for several minutes, till you have a sticky cohesive ball of dough. With wet hands, break off golf-ball sized pieces, and roll them to be about 1/2 inch thick and 4 or 5 inches long. Set on a plate.

Bring the broth to a boil. Drop 3 or 4 sausages in at a time. After a few minutes they should rise to the surface.Remove them with a slotted spoon, and transfer to paper towels to dry completely. When all the sausages are done, preheat the oven to 350.

In a large skillet over medium-low heat, melt a knob of butter. When it’s bubbling, add as many sausages as you can comfortably fit in a single layer. Fry on all sides till brown and crispy. Place in the oven to keep warm while you cook the rest, and bake for about fifteen minutes. If the butter burns between batches, rinse and dry the pan and add new butter.

Smoky Black Bean Stew

This is one of our favourite bean stews from Runners World.

To Shed Pounds: Smoky Black Bean Stew
A single cup of black beans packs 15 grams of fiber, plus an equal amount of muscle-building protein. “Natural high-fiber foods help promote fullness,” says Marni Sumbal, M.S., R.D., owner of Trimarni Coaching and Nutrition in Jacksonville, Florida. “That can help reduce caloric intake at meals and curb cravings throughout the day.” Recent research from Purdue University shows that the compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, helping lower your calorie intake.

Heat 2 teaspoons canola oil in a pot. Cook 1 diced onion and 1 sliced carrot for 5 minutes. Add two 15-ounce cans drained black beans, one 28-ounce can diced tomatoes, 1 1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper. Simmer 20 minutes. Stir in zest of 1 orange and 1 tablespoon fresh thyme. Serve with diced avocado.

Other recipes to try.

To Recover Faster: Chicken Quinoa Soup
Chicken and quinoa are a dynamic duo: “Amino acids in chicken rebuild broken-down muscle tissue, while carbs in quinoa refuel your depleted gas tank,” says Sumbal, “making this optimal for recovery.” Quinoa provides magnesium, which may improve muscle strength in athletes, according to a study published last year.
Simmer This: Heat 2 teaspoons canola oil in a pot; cook 1 diced onion and 2 sliced carrots for 6 minutes. Add 1 pound thinly sliced boneless raw chicken thighs, 1 cup sliced mushrooms, 2 sliced celery stalks, and 2 minced garlic cloves; cook 5 minutes. Add 4 cups chicken broth, 1 cup water, 3/4 cup quinoa, 4 sprigs thyme, and salt and pepper. Boil, reduce heat, and simmer about 15 minutes, till quinoa is tender. Top with parsley and hot sauce.

To Boost Health: Creamy Cocoa Oatmeal 
Stick-to-your-ribs steel-cut oats are packed with beta-glucan. According to a 2011 Nutrition Journal study, this soluble fiber can help slash LDL (or so-called “bad” cholesterol) levels. Research shows cocoa antioxidants help relax blood vessels, ease blood pressure, and improve circulation. Ground flaxseed is rich in omega-3s, which reduce inflammation in arteries.
Simmer This: In a pot, boil 1 1/2 cups steel-cut oats and 2 cups each water and milk. Simmer 15 minutes. Stir in 1 mashed banana, 3 tablespoons ground flaxseed, 1 1/2 tablespoons cocoa, 1 teaspoon cinnamon, 1*4 teaspoon nutmeg, and 1 cup water. Cook 10 minutes. Add 1/3 cup each walnuts and dried tart cherries. Serve with maple syrup and blueberries.

To Reduce Stress: Salmon Coconut Curry
An upcoming race has you on edge? Eat salmon. It contains DHA and EPA, omega-3s that can reduce stress levels, according to Ohio State University scientists. When participants took fish oil daily for 12 weeks, their anxiety levels dropped 20 percent. Similarly, a study by researchers at the University of Rochester found that fish omegas can reduce depression symptoms. Splurge for wild Alaskan salmon, which is more sustainable than farmed.
Simmer This:  Heat 2 teaspoons canola oil in a pot. Add 2 chopped shallots and 2 minced garlic cloves; heat 2 minutes. Add 2 cups chicken broth, one 14-ounce can light coconut milk, 2 cubed sweet potatoes, 2 tablespoons tomato paste, 1 tablespoon each minced ginger and curry, 1 teaspoon cumin, and 1/4 teaspoon each cayenne, salt, and pepper. Boil, reduce heat, and simmer 20 minutes. Add 1 pound skinless cubed raw salmon, 1 1/2 cups frozen peas, and juice of 1 lime; simmer 5 minutes. Garnish with cilantro.

To Tame Inflammation: Pork and Brown Rice
In a study published this year in the European Journal of Nutrition, people who ate diets high in whole grains, such as brown rice, showed lower signs of internal inflammation, which can hamper heart health and exercise recovery. Often overlooked, lean pork tenderloin has a 6-to-1 protein-to-fat calorie ratio, along with a high amount of selenium, an antioxidant that may ease exercise-induced oxidative stress in the body.
Simmer This:  Heat 1 tablespoon canola oil in a pot. Cook 1 diced onion, 1 pound sliced raw pork tenderloin, and 2 minced garlic cloves for 5 minutes. Add 1 cup red wine; simmer 5 minutes. Add a 28-ounce can crushed tomatoes, 1 cup water, 1 cup brown rice, 1 diced bell pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and 1/4 teaspoon each cayenne, salt, and pepper; simmer 30 minutes.

EAT BETTER: Tomatoes are rich in lycopene, a cancer-fighting antioxidant, but cooking them makes it easier for the body to absorb more of this compound.

Pot Luck
Chef Biju Thomas’s tips for making the best soups and stews

Get the Gear: Use durable, enameled cast-iron or stainless steel pots—not aluminum, which may scorch.

Ease up on Oil: Use too much and it will make your meal greasy. Add just enough to coat the bottom of the pan.

Sear Foods First: To build flavor, brown meats and sauté vegetables like potatoes and carrots before adding liquids.

Leave Room: Fill the pot only three-quarters full so steam can circulate and concentrate flavors.

Put a Lid on it: While simmering, place the lid on the pot to help lock in the flavors and speed cooking.

Beef Bulgogi

Time: 45 to 150 minutes

1 bunch scallions, roughly chopped

8 or more garlic cloves, peeled and roughly chopped

1 tablespoon sugar or honey

1/2 teaspoon black pepper

1/2 cup soy sauce

1 tablespoon sesame oil

2 pounds sirloin, rib-eye or skirt steak, thinly sliced, or 3 to 4 pounds beef short ribs, boned and thinly sliced

Boston or loose-leaf lettuce leaves for serving

Gochujang (Korean chili-bean paste) for serving.

1. Combine the scallions, garlic, sugar, pepper, soy sauce and oil in blender and purée, adding water as needed to form a smooth mixture. Toss the meat with the soy mixture and marinate for 15 minutes to 2 hours. Heat a grill with the rack 4 to 6 inches from the flame; the fire should be as hot as possible.

2. Remove the meat from the marinade, and grill until browned outside but still rare inside, no more than a couple of minutes per side; do not overcook. Serve the meat wrapped in lettuce leaves, with gochujang for dipping.

Serves 4 to 6.

Sesame Spinach and Tofu
Cook 1 tablespoon minced garlic in 2 tablespoons sesame oil over medium-high heat for 1 minute; add 1 pound chopped spinach and cook, stirring occasionally, until it begins to wilt. Crumble in 1/2 pound extra-firm tofu and stir until warmed through. Stir in 1 tablespoon soy sauce, a pinch of sugar and 1 tablespoon sesame seeds. Serve hot or warm.

Korean Potato Salad

Cook 1 pound julienned or shredded potatoes and 1/2 pound julienned or shredded carrots in salted boiling water until barely tender, about 5 minutes; add 1/2 cup fresh or frozen peas for the last minute of cooking. Drain and rinse with cold water. Whisk together 1/2 cup mayonnaise and 3 tablespoons rice vinegar; toss with the vegetables, 1/2 cup chopped chives and 1/4 cup chopped scallions. Garnish with more chopped scallions and chives, season with salt and pepper to taste and serve.

Grilled-Scallion Salad
Brush 1 pound untrimmed scallions with 1 tablespoon sesame oil; grill over moderately high heat, turning once, until charred and tender, 5 to 10 minutes. Roughly chop and toss with 1 / 3 cup rice vinegar, 1 to 2 tablespoons gochugaro (Korean chili powder) or less if using red-pepper flakes, 1 tablespoon sesame seeds and 2 teaspoons sugar. Serve immediately.

Kimchi
Layer 1 small green or white cabbage (separated into leaves) and 1 small-to-medium daikon radish (cut into 1-inch cubes) with 1/2 cup coarse salt in a large bowl. Let sit until the cabbage is wilted, about 2 hours, massaging and weighting it if needed to help soften. Rinse and dry well. Roughly chop and toss with 15 to 20 chopped scallions, 1/4 cup fish (or soy) sauce, 1/4 cup minced garlic, 2 to 4 tablespoons sugar, 2 tablespoons minced ginger and 1 to 2 tablespoons gochugaro (Korean chili powder) or less if using red-pepper flakes. Serve immediately or refrigerate for up to a week.

Fried Hijiki
Soak 1 ounce dried hijiki in 2 cups hot water. When it’s tender, about 5 minutes later, drain, squeeze dry, remove any hard bits and chop. Cook 1 tablespoon minced garlic and 1/4 cup chopped scallions in 1 tablespoon neutral oil (like grapeseed or corn) and 1 tablespoon sesame oil over medium-high heat for 1 minute; add the hijiki and cook until browned and beginning to shrivel, 5 to 7 minutes. Stir in 1 tablespoon each soy sauce and sesame seeds and a pinch of sugar. Serve hot or warm.

Plum-and-Herb Wine Cocktail
Cook 1 / 3 cup sugar, 1 / 3 cup water and 1 sprig fresh rosemary or thyme over medium-low heat until the sugar dissolves; cool and remove the herb. Combine 1 bottle not-too-dry white wine (like Riesling), 1/4 cup gin, the juice of 1 lemon, 2 to 4 chopped plums and 1/4 cup of the rosemary syrup. Chill for at least 2 hours, taste and add more syrup if you like and serve.

Kimchi Radish Pickle

Adapted from “The Kimchi Cookbook,” by Lauryn Chun with Olga Massov

TOTAL TIME

45 minutes plus overnight pickling

INGREDIENTS

• 1 3/4 pounds radishes (a mix of different types, if possible)
• 1 1/2 tablespoons coarse kosher salt
• 2 tablespoons Korean chile flakes (not powder)
• 1 inch-long piece of fresh ginger root, peeled and grated
• 1 large garlic clove, minced or grated
• 3 anchovy fillets (optional)
• 1/2 teaspoon sugar

PREPARATION

1.

Scrub radishes well with a vegetable brush under cool running water. If using thick-skinned radishes such as watermelon, peel away any hairy or brown spots (you can either leave the rest of the skin on or peel radishes completely). If using small table radishes (usually red, purple, pink or white), trim away roots and most of the green stems, leaving 1/8 inch on top. Halve or quarter smaller radishes; cut larger radishes into bite-size wedges.

2.

Place radishes in a bowl and toss with salt. Let rest for 20 minutes. Drain radishes in a colander set over a bowl, reserving brined juices. Rinse radishes quickly, then shake them to remove excess water.

3.

Prepare the chile paste: In a large bowl, stir together 1/4 cup water with chile flakes, ginger, garlic, anchovies (if using) and sugar. Add drained radishes and mix well to coat with paste. Pack into a 1-quart jar (or 2 smaller jars), then pour the reserved brine into the bowl with the chile paste residue, swish it around to capture leftover seasonings, and pour brine into jar (the liquid will not cover the radishes). Cover and let stand at room temperature overnight. Refrigerate and eat within 1 week.

YIELD

1 quart

• By MELISSA CLARK, March 6, 2013

A Crunchy End to Winter

By MELISSA CLARK

By March I’ve had my fill of root vegetables. All winter long, I gratinéed them, puréed them, roasted and sautéed them. I savored them in soups, blanketed them with cheese and cream and shaved them sensibly into lean, crisp salads.

The one thing I hadn’t done with root vegetables was pickle them. Pickling, like preserving, seemed like something one does in seasons of abundance, not in the grip of desperation, when the patrons of farmers’ markets are pining for spring.

But then, while biting into a banh mi and crunching happily on the pickled daikon and carrot within, I realized the obvious. Making a spicy, zingy pickle would alleviate the root vegetable doldrums — or at least, give me something tasty to snack on.

I considered my rooted options. Unlike parsnips and sweet potatoes, which are dense and need cooking, radishes are juicy and can be eaten raw. Watery root vegetables are best able to absorb the flavor of a pickle brine while maintaining their crunch. That is the key to every great pickle: the piquant meeting of snap and juice.

To make the pickle, I used a basic dry brine method that is both easy and fast. The idea is to rub down the vegetables in salt, add spices and flavorings and let the flavors deepen overnight. You can stir in any seasonings you like.

Using the flavor of kimchi as an inspiration, I started with Korean chile flakes (regular chile flakes work well, too). Be sure to use flakes and not powdered chile, which is much more potent. If you prefer a milder pickle, you can halve the amount of flakes. My pickle ended up with a gentle, fleeting burn on the tongue that built as I ate but never became uncomfortable.

I also added garlic, ginger and, for a saline zing, anchovy, though fish sauce or dried shrimp can be substituted for more authentic results. Vegetarians can just leave out the fish products entirely. And lastly, because I had one around, I threw in a bruised lemon grass stalk, which gave a floral, citrus complexity without the acid of lemon or lime. Kaffir lime leaves would have made a similar impression.

When I ate the radishes the next day, they had been transformed from ordinary into thrilling, with flavors bright and spicy enough to get me through to May.