Asian Cabbage Crunch

MAKES 6 SERVINGS

Red cabbage reminds me of that saying “always a bridesmaid, never a bride.” It’s almost always used as a garnish, a barely glimpsed-then-gone adornment soon discarded in favor of the main course. Well, it’s about time for red cabbage to get its moment in the sun. It’s a longevity overachiever with anti-inflammatory and antibacterial nutrients. And women concerned about breast cancer, take note; indole-3-carbinol, a compound found in abundance in cabbage, supercharges the liver’s ability to break down excess estrogen. 

3 cups shredded red cabbage
3 cups shredded Napa cabbage
1 cup thinly sliced red bell pepper
3 scallions, white and green parts, thinly sliced
1/4 cup finely chopped fresh cilantro or basil
2 tablespoons finely chopped fresh mint
1/2 cup Sesame Miso Dressing (below)
1 tablespoon black sesame seeds

Put the cabbages, bell pepper, scallions, cilantro, and mint in a large bowl and toss to combine. Drizzle with the dressing and toss until evenly coated. Sprinkle with the sesame seeds and let sit for a few minutes to allow the dressing to penetrate the cabbage.

Variation: Add 1 cup of fresh or frozen shelled edamame, mixed with a spritz of lime juice and a pinch of salt.

 

Sesame Miso Dressing

MAKES 1/2 CUP

2 tablespoons mellow (light) miso
1 tablespoon tahini
3 tablespoons rice vinegar
1 tablespoon tamari
1 tablespoon Grade B maple syrup
1 tablespoon freshly squeezed
lime juice
1 teaspoon freshly squeezed
lemon juice
1/2 teaspoon grated lemon zest
2 teaspoons grated fresh ginger
Pinch of cayenne

In a small bowl, combine the miso and tahini and stir with a fork until smooth. Add the vinegar, tamari, maple syrup, lime juice, lemon juice, lemon zest, ginger, and cayenne and whisk until well combined.

 

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Baked Chicken with Minted Chimchurri

MAKES 4 SERVINGS • PREP TIME: 20 minutes plus up to 2 hours to marinate • COOK TIME: 40 minutes

Chicken isn’t given its due as a brain food, and that’s an omission worth correcting. It’s absolutely loaded with tryptophan, which can boost mood and make sleep come easier. It’s also high in vitamin B3 (aka niacin), which the Chicago Health and Aging Project, in a study of more than 3,700 individuals, found may slow cognitive decline. Here we take chicken thighs and jazz ’em up with a tantalizing mint chimichurri: with its South American roots, it’s one of my go-to sauces for chicken.

8 pasture-raised bone-in, skin-on chicken thighs
1 1/2 cups Minted Chimichurri
1/2 teaspoon sea salt
1/4 teaspoon freshly ground
black pepper

Put the chicken in a large bowl with 6 tablespoons of the chimichurri and toss to coat. Cover with plastic wrap and marinate in the refrigerator for 45 minutes or up to 2 hours.

Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.

Wipe off any of the marinating chimichurri. Place the chicken on the prepared baking sheet skin side up and season with the salt and pepper. Bake for 40 minutes or until the juices run clear and an instant-read thermometer inserted into the thickest part of a
thigh reaches 160°F.

Transfer the chicken to a serving platter and drizzle a few tablespoons of the chimichurri over it. Serve, with the rest of the chimichurri on the side.

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Mint and Egg Salad

An exceptionally delicious egg salad by the fabulous cookbook author Paula Wolfert.

SERVES 4

This is nothing like your grandmother’s egg salad. Instead of a heavy mayonnaise dressing, eggs are tossed with vibrant slivered mint leaves and a light dressing of olive oil and lemon. What makes this salad unforgettable is Paula grates the eggs, so they are ethereally light. (As her longtime editor Fran McCullough notes, grating also makes traditional egg salad velvety smooth.) Paula offered this recipe as an accompaniment to köfte, Turkish grilled meat skewers. But it’s so good, it’s been doubled here to be enjoyed as a stand-alone or with a green salad as a light meal.

4 large eggs
1 to 2 cups slivered mint leaves (depending on the intensity of the mint)
1 cup thinly sliced green onions, white and green parts
2 teaspoons mild red pepper flakes, preferably Marash
2 tablespoons fruity extra-virgin olive oil
Juice of 1/2 lemon
Flaky sea salt

In a saucepan, combine the eggs with water to cover by 2 inches and bring to a boil over high heat. Lower the heat to medium-high and cook for 6 minutes. Drain and place under cool running water to cool. Peel the eggs.

Using the large holes of a box grater, and working over a large bowl, grate the eggs. Add the mint, green onions, and red pepper flakes and mix well. In a small bowl, whisk together the olive oil and lemon juice to taste, then drizzle over the egg mixture and toss to coat lightly and evenly. Season with salt. Serve at room temperature or slightly chilled.

Reprinted with permission from Unforgettable: The Bold Flavors of Paula Wolfert’s Renegade Life by Emily Kaiser Thelin, copyright 2017 ©. Published by M & P.

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Layered Frittata with Leeks, Swiss Chard,and Tomatoes

MAKES 6 SERVINGS • PREP TIME: 10 minutes • COOK TIME: 25 minutes

Frittatas, or baked omelets, are a delicious staple of Italian cuisine. Unfortunately, many people avoid them because they believe eggs raise cholesterol. That just ain’t so. A huge study of 100,000 people proved that to be a myth, and the American Heart Association now says that eggs can be part of a healthful diet, as long as other sources of dietary cholesterol aren’t excessive. Aside from being an excellent source of protein, eggs also support brain health. In this delicious frittata, the eggs frame a whirlwind of flavorful ingredients with all the colors of the Italian flag: Swiss chard, cherry tomatoes, and Parmesan cheese. 

Position one oven rack about 6 inches below the broiler and another rack in the center of the oven. Preheat the oven to 375°F.

6 organic eggs, beaten
2 tablespoons organic plain Greek yogurt
2 teaspoons chopped fresh thyme
1/4 teaspoon freshly ground black pepper
1/8 teaspoon freshly grated nutmeg
Sea salt
2 tablespoons extra-virgin olive oil
2 cups thinly sliced leeks, white and green parts
4 cups stemmed and chopped
Swiss chard, in bite-size pieces
2 cups of leeks, thinly sliced
1 cup cherry tomatoes, halved
3 tablespoons almond flour, (optional)
2 tablespoons freshly grated Parmesan cheese

Put the eggs, yogurt, thyme, pepper, nutmeg, and 1/2 teaspoon of salt in a bowl and whisk until the eggs are frothy and only very small lumps of yogurt remain. Heat the olive oil in an ovenproof skillet over medium heat. Add the leeks and a pinch of salt and sauté until just golden, about 6 minutes. Put the Swiss chard on top of the leeks and sprinkle a pinch of salt over the chard. Cover and let the chard steam just until it begins to wilt, about 2 minutes. Arrange the tomatoes on top of the chard.

Pour the egg mixture over the tomatoes and make sure it seeps through the greens; you may need to gently shift the greens a bit to help with this. Sprinkle the Parmesan cheese and almond flour over the top. 

Bake on the center rack of the oven for 10 to 15 minutes, until the eggs are set. Turn the oven to broil and move the skillet to the top rack. Broil for 1 minute, until the cheese and almond flours are golden brown. Serve hot or at room temperature. 

Variations: Make this frittata dairy-free by substituting 2 tablespoons of water for the yogurt and omitting the cheese. Feel free to substitute spinach or kale for the chard.

Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

Orange Pistachio Quinoa

MAKES 6 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 15 minutes

Quinoa is its own little ecosystem, containing all of the essential amino acids that we must obtain through the diet. Put another way, quinoa brings some good nutrients to the table that the body needs to begin repairing itself. Its mild taste makes it a perfect backdrop for this nicely layered crunchy/chewy portable dish, in which olive oil, citrus, vitamin-rich pistachios, and raisins dance delightfully on the taste buds, and herbs (mint, cumin, and coriander) provide a huge hit of taste and anticancer nutrients.

1/2 cup raw pistachios
1 1/2 cups quinoa
2 1/2 cups Magic Mineral Broth or water
1 teaspoon sea salt
1 teaspoon cumin
1/2 teaspoon coriander
1/8 teaspoon freshly ground pepper
1/2 cup chopped fresh mint
2 scallions, both green and white parts, finely chopped
1/8 cup freshly squeezed orange juice
Zest of 1 orange
1 1/2 tablespoons olive oil
1 1/2 tablespoons freshly squeezed lemon juice
1/2 cup raisins

Preheat the oven to 325°F.

Spread the pistachios in an even layer on a sheet pan and bake for 7 to 10 minutes, until aromatic and slightly browned. Let cool.

Place the quinoa in a fine-mesh strainer and rinse well under cold running water to remove all the resin.

In a pot, bring the broth and 1 teaspoon salt to a boil. Add the quinoa and cover. Decrease the heat and simmer for 15 minutes. Transfer from the heat and fluff with a fork. Spread mixture out on a sheet pan and “rake” with a fork occasionally until cooled.

Transfer the quinoa from the sheet pan to a large bowl. Stir in the cumin, coriander, salt, and pepper. Add the mint, scallions, orange juice, orange zest, olive oil, lemon juice, toasted pistachios, and raisins. Mix well and taste; you may need a pinch of salt, a squeeze of lemon, or a dash of olive oil.

Variation: Make this a meal in a bowl by adding 1 cup of cooked chickpeas when you stir everything together.

Cook's Notes: Rinse, rinse, and rinse again! Quinoa is naturally coated with a bitter-tasting resin. To get rid of the resin, put the grain in a bowl of cool water, swish it around with your hand, then drain it in a fine-mesh sieve.

Quinoa is gluten free, which makes sense when you consider that botanically, it isn’t a grain at all; it’s more closely related to beets.

Store in an airtight container in the refrigerator for 4 days

Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009, 2017 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.