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North Castle Daily News

Hot Chocolate Recipe
from City Limits


8 oz heavy cream

5 oz milk

1 tbsp sugar

2.5 oz Valrhona chocolate

½ small cinnamon stick

¼ vanilla bean


1. Bring all ingredients to a simmer except the chocolate

2.  Pour hot mixture over chocolate and mix with a whip until incorporated

3.  Strain into 2 warmed mugs, top with marshmallows and serve immediately

Marshmallow Ingredients

2 tbsp canola oil

½ cup cold water

4 ½ tsp unflavored powdered gelatin

¾ cup 10x confectioners’ sugar

¾ cup granulated sugar

¾ cup light corn syrup

1/8 tsp fine salt

1 vanilla bean (halved, seeds scraped)


1.  Line a cake or sheet pan (approximately 9x9) with parchment paper

2.  Cut another piece of parchment paper the same dimensions as the pan

3.  Brush the paper lining the pan, as well as the extra piece with oil

4.  Brush/coat the utensils* you’ll be using with oil

5.  Combine cold water with gelatin, stir and allow to soften

6.  Combine the rest of the ingredients in a stainless-steel sauce pan, wiping the sides of the pot clean with (a little) water, so there are no sugar crystals sticking to the side of the pot

7.  Heat on high until the mixture reaches 245 degrees F

8.  While the sugar is cooking, heat the gelatin to dissolve, and pour into the bowl of an electric kitchen aid mixer with the whip attachment. Once the sugar comes to temperature, very slowly, carefully pour down the side of the bowl, while mixing on medium high speed

9.  Continue to whip until the mixture achieves maximum volume, and is light and very fluffy

10.  Immediately, pour the mix into prepared pan and spread evenly with metal spatula

11.  Cover with parchment paper oil side down; set aside to cool and set up for several hours

12.  Once firm, peel off parchment paper, and run the knife around the sides to loosen

13.  Sift half of the 10x sugar over the coated pan, and then peel off the other layer of paper

14.  Sift the top with the remaining confectioners’ sugar

15.  Cut into squares; clean the knife and/or brush with more oil if it becomes sticky

16.  Store at room temperature

*Suggested Utensils: Offset metal spatula, plastic or silicone spatula, pairing or French knife

Moderne Barn Executive Chef Ethan Kostbar's Recipe for Biscuits & Ribs
Prime rib ragu, buttermilk biscuits, spinach, poached eggs, bearnaise sauce
Serves 10-15 people

Short Rib Ragu
5 lb Beef Short Rib (on the bone)
1 Onion, small dice
1 Celery Stalk, small dice
1 Carrot, small dice
1 Garlic Clove, crushed
1 C. Red Wine
1 C Chicken Stock
1 T Tomato Paste
1 Bay Leaf
1 sprig of Thyme

On the stovetop, line a large pan with a olive oil, heat and add short ribs seasoned with salt and pepper, sear on both sides, and then remove from pan. Add carrots, celery, onions, and garlic. Caramelize in the pan, and then add tomato paste. Deglaze the pan with red wine, and then reduce by half. Add the sprig of thyme and bay leaf with the chicken stock. Place the Short Ribs back in the pan and cover. Place in the oven at 325º for 3 ½ hours. Remove from the oven, pull the short ribs from the pan, and cool. Discard the bones, and shred the meat with your hands.
Reduce the liquid to ½ cup, add the shredded meat back to the liquid and season with salt and pepper.

Bearnaise Reduction:
1 T Shallots, chopped
6 Peppercorns, cracked
1 oz Red Wine Vinegar
3 oz White Wine
1 oz Water
Reduce shallots, peppercorns, red wine vinegar, white wine, and water to dry.

4 Egg Yolks
14 oz Clarified Butter, warm
1 T Tarragon, Chopped
Salt and Pepper to taste

Make Sabayon:
Whisk egg yolks, water, wine, and Bearnaise reduction together.
Cook over bain maire until it forms ribbons.
Slowly add the clarified butter to the egg yolk, careful not to break.
Finish with freshly chopped tarragon, and season with salt and pepper.

Spinach and Garlic
3 lbs of pre-washed Spinach
3 crushed Garlic Gloves
And to heated olive oil and quickly sauté together.

Buttermilk Biscuits
Yield 6 Biscuits
1/2 cup Buttermilk
2 Cups Flour AP
2 oz Sugar
1.5 oz Baking Powder
½ oz Maldon Salt
½ lb melted Butter
1 Egg

Mix all the dry ingredients in one bowl. Then add the egg, buttermilk and melted butter together. Mix both bowls together slowly and throughly with your hands. On a floured surface, press into 1-inch thick round biscuits, then cut out with 2-inch round cutter. Put on a baking sheet sprayed with pan spray or butter at 350º degrees for 10 minutes, or until light golden brown on top and bottom.

Poach Eggs
2 Eggs per serving
1 t. White Wine Vinegar
In a pot of water 160 degrees (not boiled, rather simmer slowly), add the vinegar, and carefully drop eggs in the water and let them cook for about one minute. Remove with a slotted spoon and gently spoon them over the rib rage. Serve immediately.

To Plate: Cut the biscuits in half, add the sautéed spinach, then add the rib ragu, two poached eggs, and top with hollandaise sauce. Enjoy!

Photo credit Paul Johnson

Bourbon Chicken Wing Sauce
By Chef Ethan Kostbar

Makes 50 Wings

For the Sauce
• 1 Gallon Chicken Stock
• 4 Jalapeño Peppers (chop and include the seeds)
• 14 Garlic Cloves
• 8 Spanish Onions (diced)
• Zest of 10 Limes
• Juice of 10 Limes
• 5 (1 lb boxes) Dark Brown Sugar
• 1 lb Ginger (peel and grate)
• 2 (5 Liter Bottles) Bourbon
• 2 Qts. Soy Sauce

1. Caramelize onions, garlic, ginger, and jalapeños in a large pot. 
2. Add Bourbon and burn off the alcohol.
3. Add the chicken stock, soy sauce, lime zest, lime juice, and brown sugar.
4. Reduce on a low heat till it becomes a glaze.

Chicken Wings Directions:
1. Flour wings and fry in a fryer at 350° F for 8 minutes.
2. Add to a large bowl, toss in the sauce, and serve.

Mulled Wine 

Recipe from
Moderne Barn's
Wine Director
Matt Christoff
Yield: 16 4-5 ounce servings

8 C Apple cider
2 Bottles red wine
1/2 C Honey
4 Cinnamon sticks
2 Oranges, zested and juiced
8 Whole cloves
2 t Coriander
6 Star anise
2 Bay leaves
2 t. Whole cardamom
2 t. Ground ginger

1. Toast herbs and spices in a large sauce pan
2. Add the cider, wine, honey, orange zest and juice and bring to a low boil
3. Simmer over low heat for 30 minutes
4. Strain pieces
5. Serve warm in a hot mug, garnished with a slice of orange

Potato Latkes with Salmon Gravlox and Horseradish Sour Cream

Moderne Barn Executive Chef Ethan Kostbar

Yields 12
Potato Latkes
4 Yukon Gold Potatoes (peeled, grated)
4 Egg Yolks
1 C AP Flour

1. Peel and grate potatoes
2. Mix shredded potatoes, egg yolks, and flour in bowl
3. Season with salt
4. In a sauté pan over medium heat, drop a heaping tablespoonful of the mixture in a ¼ cup of blended oil to fry the Potato Latkes until they develop a golden brown color on both sides
5. Remove from pan with spatula and place on a paper towel, season with salt
6. Serve with Salmon Gravlox and Horseradish Sour Cream (recipe to follow)

Salmon Gravlox
1 Salmon Filet (skin on, no bones)
2 C Salt 1 C Sugar
1 bunch Dill, chopped
2 Oranges, sliced ¼ C Pernod (optional)

1. Place salmon on a sheet tray, with plastic wrap underneath it
2. Place oranges and dill over the salmon
3. Mix salt, sugar, and pernod in a bowl
4. Pour the mixture on top, completely covering the salmon
5. Wrap salmon in plastic wrap so that its air tight
6. Put in the fridge for two days
7. Remove from fridge discard all the salt, sugar, oranges, and dill
8. Rinse salmon under cold water, dry with paper towel
9. Thinly slice the Salmon, leaving the skin behind

Horseradish Sour Cream
1 pint Sour cream
¼ lb. Fresh horseradish (peeled, grated finely)
1 t Black pepper, ground

1. Peel horseradish and using a microplane finely grate it over a bowl
2. Mix the horseradish with sour cream, black pepper, and salt

La Mer Seafood's
Espresso Rubbed Salmon

w/ roasted winter veggies    

Serves 4 adults

4 8 oz. thick cut Scottish Salmon fillet portions, skin removed
1 T. Olive oil
1 t. Dark Chili Powder
1 T. Cumin
1 T. Brown Sugar
1 T. finely ground coffee or Espresso
1 pinch Cayenne
Salt & Pepper

1 T. Olive oil
6 sm. Red Bliss new Potatoes, quartered
¼ head Cauliflower, cut into crowns
¼ head Butternut squash, ½ ̎ diced
6 pcs. Brussels Sprouts, cut lengthwise into quarters
2 lg. Sprig of Thyme
Salt & Pepper

***REMOVE fish from refrigeration 45 minutes before you will begin to bake.
***PREHEAT the oven to 400̊ for at least 15 minutes.

1. Coat the bottom of a ½ sheet pan with olive oil. Dip the top (clean meat side) of each Salmon portion in the oil and turn them over so that the clean meat side is face up.

2. In a small bowl, combine the dry seasonings. Sprinkle onto each fillet enough to create one thin but full coating.

3. In a medium bowl, toss the cut veggies and thyme sprigs in oil and salt & pepper. Place around the Salmon.

4. Place in the center of the oven and Bake, uncovered for 20-25 minutes. Veggies will be dark around the edges when done.

Lemon or sauce is not necessary for this dish. It will be moist and flavorful just the way it is!

Romantic Valentine's Salad
from Chef Danielle Fragala

Mixed Baby Greens with Balsamic Vinaigrette, Candied Pecans, Berries & Goat Cheese
Serves 4
4 portions mixed baby greens
1 head radicchio
8 (4" - 6") bamboo skewers
8 strawberries
8 raspberries
1 log goat cheese
Balsamic vinaigrette recipe:
Balsamic Vinaigrette: 1.5 cups
2 cloves garlic
1 Tablespoon fresh parsley
½ cup balsamic vinegar
2 Tablespoons honey
1 cup vegetable oil; add more for a thicker consistency
Kosher salt and black pepper, to taste
1) Add the garlic and parsley to a food processor and chop until fine.
2) Add the vinegar and honey and purée until blended.
3) Add ½ cup oil and purée. Add remaining oil.
4) Season with salt and pepper.
Candied Pecans Recipe
1.5 cups granulated sugar
2 Tablespoons ground cinnamon
¼ teaspoon ground nutmeg
Pinch kosher salt
1.5 cups pecans, whole
Vegetable oil, for frying
1) Combine the sugar, cinnamon, nutmeg and salt.
2) Blanch nuts in boiling water for 1 minute. Pat dry with paper towel.
3) Toss the pecans in the sugar mixture and place in a bowl.
4) Heat the oil over medium-low heat in a sauté pan. Carefully drop the sugared pecans in the oil and using a slotted spoon remove them very quickly and place back into the sugar mixture.
5) Let cool and serve.
Assemble the salad:
1) Cut the goat cheese and roll into small balls.
2) Place one strawberry on the skewer, then a raspberry, then the goat cheese. Repeat for the remaining skewers.
3) Cut out the core of the radicchio and pull apart the leaves.
4) Place the baby greens in a bowl and drizzle with balsamic vinaigrette. Toss well and place a handful of greens in each radicchio leaf.
5) Place the candied pecans on top of the greens.
6) Place two skewers next to the greens.
7) Drizzle balsamic vinaigrette over the fruit and serve.

Call (914) 261-4121 or visit for more information about Chef Fragala's services.

Think You Have No Time for Breakfast – Think Again!
Courtesy of NWH Youth Outreach Program

May 10, 2012
You probably have heard, “breakfast is the most important meal of the day.” Of course, it's true - your body and brain need fuel to get going after a long night's fast - but increasing evidence gives us four great reasons to heed this advice. Studies have shown that breakfast eaters (1) do better in school, (2) do better in sports, (3) have an easier time managing their weight and (4) have healthier diets than kids who skip this meal.

There's really no reason not to have breakfast. If you're just not hungry, try eating less in the evening, or having something small when you wake and another snack mid-morning. If you're trying to cut calories, note point 3 above; a morning meal may boost your metabolism for the day and result in lower overall calorie intake. If you're skipping it to catch a bit more shut-eye, remember it takes less than 5 minutes to grab one of the tasty options below. The energy you gain will more than compensate for those lost minutes of sleep!

Quick to Fix
These recipes take less than 5 minutes to prepare... (click on recipe to enlarge)

Northern Westchester Hospital
Oat-Meal in One
Northern Westchester Hospital
Yogurt Fruit Sundae
Northern Westchester Hospital
Brain Boosting Smoothie
No time to waste?

A bowl of cereal and milk takes one minute to prepare. A sandwich of peanut butter and apple on whole grain bread can be wrapped for the road (or school bus). Hard boiled eggs, fruit and breakfast bars can do in a pinch, but check the Nutrition Facts on any processed food; you want to limit sugar and fat while getting some protein and fiber. The key to a good breakfast – and a healthy diet – is planning. You can bake ahead and enjoy these delicious muffins in the morning….

Northern Westchester Hospital
Veggie Vigor Cupcakes
Roasted Kale with Sea Salt

• 4 cups firmly-packed kale
• 1 Tbsp. Extra virgin olive oil
• 1 tsp. good-quality sea salt
Preheat oven to 375 degrees F. Wash and trim the kale: Peel off the tough stems by folding the kale leaves in half like a book and stripping the stems off. Toss with extra virgin olive oil. Roast for five minutes. Turn kale over. Roast another 7 to 10 minutes until kale turns brown and becomes paper thin and brittle. Remove from oven and sprinkle with sea salt. Serve immediately.
Recipe: Mike's Organic Delivery

Recipes from Patricia Stein's "The Chakra, Mantra Cookbook"

Barbra's Emerald Kale Salad

1 bunch kale (chopped)
1 cup roasted pumpkin seeds
2 strips fakin bacon (crumpled)
2 sheets seaweed paper (crumpled)
1 tbs sesame oil
1 tbs olive oil
2 tbs apple cider vinegar
2-3 tbs Braggs liquid aminos

Wash and cut kale into small pieces. Steam lightly and drain. Over open flame lightly toast seaweed for a few seconds until crunchy and crumple. Sprinkle seaweed, fakin bacon and seeds over kale. Use remaining ingredients to make dressing.

Peter's Lentil Soup

1 lb lentils (packaged of loose/fresh in soaked in water overnight)
4-6 garlic cloves (diced)
1 lg onion (diced)
3 stalks of celery (diced)
3 carrots (sliced)
4 tbs. extra virgin olive oil
3-4 cups vegetable broth
sea salt (to taste)
fresh black pepper
1 lb spaghetti

In a large stock pot heat olive oil. Saute garlic, onion, celery and carrots for 5-7 min.; add lentils and cover with water. Bring to a boil, stirring constantly. Add 2/3 cup of broth; simmer covered over low heat for approx. 45 minutes (add more broth if needed). In another pot bring 2 qts. water to a boil; add I tbs salt, add spaghetti broken into thirds. (cook very al dente). Drain. Add spaghetti to soup. Cook another 10 minutes. Let stand for 1 hr. Reheat again and serve.

Donna's Curried Chick Peas

3 tbs. olive oil
2 garlic cloves
1 med. onion
1 red pepper (optional)
1 yellow pepper (optional)
2 cans chick peas (drained)
2 plum tomatoes (diced)
1 cup King Curry Sauce (can be bought at any gourmet shop)
1 bunch cilantro (chopped)
celtic salt (to taste)
1/2 cauliflower (chopped)
2 peeled potatoes (optional)

Saute garlic in olive oil; add chopped onion, add peppers. Saute for about 3 minutes. Add chick peas, tomatoes and curry sauce. Lower heat; add freshly cut cilantro, salt, cauliflower. Add potato (optional). Simmer on low heat coverd for 10-15 minutes. Serve with pita bread. Approx. 5 servings.

Phoebe's Cucumber Dill Soup

2 cucumbers (peeled)
1/2 qt soymilk
5-6 scallions (chopped)
1 bunch fresh dill (chopped)

Puree cucumbers in blender. Add soymilk, scallions and dill. Refrigerate before serving. Approx. 3 servings.

John's French Toast w/ Fig Syrup

1 egg (per person)
2-3 slinces whole wheat bread w/out chunks in it (per person)
honey, maple syrup or fig syrup concentrate (to taste)
pinch of sea salt (to counter sweetness)
a few drops vanilla extract, triple sec or armangnac
1/2 cup fo rice or soy milk
soy margarine

Combine the above ingredients in a bowl and mix well (for fig syrup see below minus the cayenne). Allow bread to soak well in batter; In a pan melt margarine; cook until lightly brown over low heat. Serve with fig syrup/fresh fruit.

Barbra's Fig Syrup

1 cup fresh figs (pack tightly)
1 lemon
cayenne pepper (to taste)

Place figs in a pot, add enough water to cover figs (2 inches above). Bring to a boil; add lemon and cayenne. Refrigerate before serving. This is a great elixir when you need a lift. It creates space between cells to remove waste. Suggested serving 2 tbs. daily.   

Wise Food Choices from Dr. Robert Silverman

Consider these food choices to improve your health and create a more vibrant you without dieting 

• Choose organic over non-organic foods
• Avoid trans fats and saturated fats (i.e. donuts, fried foods…etc)
• Eat lean proteins (e.g. fish, wild game, poultry, egg whites, tofu, legumes)
• Fill up on fruits and vegetables (consume between 8 and 10 servings per day)
• Consume carbohydrates in the form of whole grains and fiber (avoid bleached flour products)
• Choose berries over bananas, sweet potatoes over regular white potatoes
• Consume some protein along with carbohydrates rather than just eating the carbohydrates, e.g. almond nut butter with apples
• Choose brown rice over white rice
• Add foods high in antioxidants to your choices – get colorful!  Free radicals are blamed not only for making us look old but also for making us fat!  Load up on the colorful antioxidant-rich fruits and vegetables.
•  Incorporate omega-3 fatty acids into your lifestyle.  Omega-3 fatty acids such as EPA and DHA are much needed for the structure and function of every cell in your body.  These omega-3 help fight inflammation, helps maintain healthy supple skin, improve cardiovascular health, and support brain and nervous systems health.  Consume 2 – 4 servings of fish per week – wild salmon is a great choice!  Or if fish is not an option, take the appropriate amount of EPA/DHA supplement in capsule form (1 – 2 g. daily).

Source: Dr. Robert Silverman of NY ChiroCare

MM’s Turkey Chili
(make it all organic whenever possible)

4 servings
 1 lb. (16 oz.) Ground white turkey meat
 1 chopped onion
 1 c. diced carrots
 1 c. chopped celery
 2 c. kale (and/or any vegetables that you like)
 1 (16 oz.) Canned crushed tomatoes
 1 (16 oz.) Canned kidney beans
 Dash of chili powder, turmeric, 1 cinnamon stick, 1 tbsp. garlic powder (or to taste)
 1 tbsp. each parsley, basil, dried oregano, 3 bay leaves (or to taste)
 Green onions (to be added just when about to eat)
Recipe courtesy of Dr. Robert Silverman. This recipes and others like it are given to patients on Dr. Silverman's weight loss plan. 

Amond Butter–Banana Muffin with Chocolate Chips
Makes 24 mini muffins

1 cup whole-wheat pastry flour
1 tsp. baking powder
1/4 tsp. salt
Squirt of liquid Nu-Stevia sweetener
2 medium ripe bananas, mashed
1/3 cup pure unsweetened almond butter
1/4 cup plain fat-free Greek yogurt
2 large egg whites, beaten
3/4 cup semisweet chocolate chips or carob chips

Place the first 3 ingredients in a mixing bowl. Mix all the wet ingredients together and add into the flour mix. Beat with a mixer for about a minute and then mix in the chocolate/carob chips. Spoon batter into mini muffin pan half full only.
Bake at 350ºF for about 22-25 minutes or until done.

Recipe courtesy MeiMei Lien

Shrimp Scampi over Spaghetti Squash

1 1/2 pounds spaghetti squash
1 1/2 pounds medium sized, peeled, cleaned, and uncooked shrimp
4 large cloves of garlic
1/3 cup Extra Virgin Olive Oil
1/4 cup chopped fresh parsley, pinch of salt and pepper
One tablespoon of fresh lemon

Wash and pierce the rind of spaghetti squash all over. Microwave it on high for 6 minutes, turning at two minute intervals. Another option is to bake the spaghetti squash at 375 F for one hour. Either way let stand for at least five minutes.

Peel and sliver the garlic into thin slices. Heat the oil in a large frying pan and cook the garlic till transparent.

Rinse and pat dry the shrimp. Place the shrimp in the heated oil and garlic, add salt and pepper. Cook on a high flame shaking the pan to turn the shrimp as it turns pink. Add 1/4 cup parsley and turn. Cook the mixture until it bubbles, about 5 to 10 minutes total. Do not overcook the shrimp.

Cut the spaghetti squash in half lengthwise. Spoon scoop out the seeds and center. Take a fork and scrap out strands down to the rind to form spaghetti.

Add the lemon to the shrimp and cook for another 30 seconds. Pour the shrimp over the spaghetti squash and garnish with parsley. Serve immediately. Serves 6

North Castle Libraries Offer Fresh Produce Pick-up

March 10, 2016
North Castle Library is a part of the Field Goods delivery program. The program brings produce from over 80 small farmers to subscribers. The Armonk Library and the North White Plains Library are both drop-off points for the freshly harvested fruits and vegetables. Subscriber based members can order weekly or bi-weekly bags ranging from $15 to $30 worth of fresh food.

There are also many options that can be added, including fresh bread, fresh pastas, herbs, cheese and oils. “In The Bag” also provides tips, recipes and guides to prepare the produce.

It’s easiest to create a subscription at, where you will select your pick-up location and organization (either Armonk or North White Plains Library). The choice of bag sizes range from single; double, enough for one to two people; standard, enough for two to three people; and family size, enough for three to five people.

Any questions email: Note that there is an additional fee of $1 on top of the subscriptions fee as part of a fundraiser for North Castle’s libraries. Now is a great time to start: Field Goods is offering an incentive of $5 off the March 15 delivery. 

Chef Ethan Kostbar of Moderne Barn whips up a Chocolate Caramel Tart

Serves 10-12 people

For the Crust Ingredients:
1 ½ C Flour
¼ C Cocoa Powder
¼ tsp. Salt
5 oz. Butter
½ C Confectioners’ Sugar
2 Egg Yolks
½ t Vanilla Extract
1. Add flour, cocoa powder, and salt to a bowl
2. Add butter and sugar
3. Slowly add egg yolks and vanilla extract
4. Place mixture in molds and cool for 20 minutes
5. Pierce with fork, and bake for 20 minutes at 350 degrees

For the Caramel Ingredients:
2 C Sugar
¼ C Corn Syrup
¼ C Water
½ tsp. Salt
¼ lbs. Butter
½ C Heavy Cream
1 Tbsp. Crème Fraiche
1. Combine sugar, corn syrup, and water
2. Cook mixture to 330 degrees
3. Add heavy cream, crème fraiche, salt, and butter
4. Cool for 5 minutes, then add to cool tart shells

For the Ganache Ingredients:
¾ C Heavy Cream
6 oz. Bittersweet Chocolate
1. Heat heavy cream
2. Pour over bittersweet chocolate and stir
3. Pour over tart shells and serve chilled

For the Grand Marnier Macerated Strawberries
2 pints Strawberries washed, quartered
¼ C Grand Marnier
¼ C Sugar
1 Vanilla Bean, split 1 Orange, zest and juice
1. Place all ingredients in a bowl and toss and serve on top of the tart

For the Strawberry Coulis
1 pint Strawberries washed, quartered
¼ C Grand Marnier
¼ C Sugar
1 ea Vanilla Bean, split 1 ea Orange, zest and juice
1. Put all ingredients in a pot and reduce mixture over medium heat
2. Once liquid is reduced by half, remove vanilla bean
3. Place in bar blender puree and cool

For the Orange Blossom Crème Fraiche
2 C Crème Fraiche
1 T Orange Blossom Water
¼ C Sugar
1. Whisk all ingredients together until it has the consistency of soft whipped cream
2. Place a dollop on top of the cooled tart and serve

Nick's Corner Market Armonk
Nick's Asian Salad Dressing

3 T local honey
1 1/2 T rice wine vinegar
1/4 c mayonaise
1 tsp dijon mustard
1/8 tsp sesame oil

Combine all ingredients and whisk until blended. This is a favorite of Nick's Corner Market customers.

Chicken & Vegetable Soup
Serves 6

3 quarts chicken broth, gluten free
3 chicken breasts, boneless and skinless
½ onion, diced
5 stalks celery, washed and sliced
5 carrots, diced
2 cloves garlic, chopped
1 (15.5 oz) can red kidney beans
1 (15.5 oz) can cannellini beans
1 (6 oz) can tomato paste, gluten free
1 Tablespoon freshly chopped rosemary
Salt and black pepper, to taste

1) Add broth to a large pot, heat over high heat and bring to a boil
2) Add chicken breasts
3) Add onions, garlic, celery and carrots while the chicken is cooking
4) Add beans with liquid and tomato paste, stir well
5) Cover pot and bring to a boil, low heat and simmer until chicken has an internal temperature of 165F and the vegetables are tender; approx. 25 - 30 minutes
6) Remove chicken breasts, allow them to rest for 5 minutes before dicing small
7) Adding chicken to soup and stir
8) Add rosemary, season with salt and pepper

Recipe by Chef Danielle Fragala – Your Culinary Experience, Inc.

Caramelized Root Vegetables
Serves 4 - 6

1 acorn squash, peeled and diced small
1 butternut squash, peeled and diced small
1 carrot, peeled and diced small
1 turnip, peeled and diced small
1 rutabaga, peeled and diced small
1 parsnip, peeled and diced small
1 small onion, peeled and diced small
2 cloves garlic, minced
Olive oil, for drizzling
Kosher salt and black pepper, to taste
Poultry seasoning (McCormick)

1) Preheat the oven to 350F
2) Spray a large casserole dish with olive oil spray
3) Combine all of the vegetables in the dish, season with salt, pepper and poultry seasoning and lightly drizzle with olive oil. Mix well to coat evenly.
4) Bake for approx. 45 – 60 minutes or until tender
5) Adjust seasoning before serving

Quick tip: Add leftover chicken from a few nights ago to the caramelized root vegetables, mix in a cup of broth and you have lunch in minutes!
Recipe by Chef Danielle Fragala – Your Culinary Experience, Inc. 
Red Quinoa with Cashews and Edamame

2 - 2 ½ cups chicken broth
1 teaspoon sesame oil
1 cup red quinoa
½ cup cashews roasted, unsalted and chopped
½ cup Edamame, shelled
Kosher salt and black pepper, to taste

*Add in 2 scrambled eggs and 1 Tablespoon soy sauce before serving for a ‘Fried Rice’ taste

1) In a small pot heat 2 cups chicken broth and sesame oil over high heat and bring to a boil
2) Add edamame and red quinoa, stir well, top with a lid, turn the heat to low and simmer to allow the red quinoa to plump up for 15 minutes
3) Add cranberries, fluff the red quinoa with a fork, season with salt and pepper, add additional ½ cup broth if it needs to cook a little longer

Recipe created by Chef Danielle Fragala – Your Culinary Experience, Inc.

Pear Salad with Toasted Walnuts & White Balsamic Vinegar Dressing

Use a light hand… If you have pouring spouts attached to your bottles of olive and vinegar all the better! When pears come into season in the USA this is the perfect salad to accompany your holiday dinners.
    • Serves 4-6
    • Extra Virgin Olive Oil
    • White Balsamic Vinegar
    • Mescaline Salad Mix
    • 2 ripe pears, peeled, cored, quartered and sliced width wise
    • 2/3 cup walnuts
    •Gorgonzola Cheese or Fresh crispy bacon bits

You can toast the walnuts in a toaster oven or regular oven at 400—line a baking pan with the walnuts and place into the preheated oven. Turn them every now and then. They should be nicely toasted after about 10 minutes. (Be careful not to burn them.) Cool completely before adding to the salad.
In the bottom of a bowl place the lettuce then the pears and the walnuts on top. Drizzle the olive oil in a circular fashion 2 times around the bowl, Drizzle the white balsamic vinegar one time around the bowl, add a bit of sea salt and a few grinds of fresh pepper. Toss lightly to coat. Sprinkle either the gorgonzola or bacon on the top and serve.

Recipe courtesy of Ersilia Moreno
Olive Oil of the World

Baked Beets

3 - 4 medium unpeeled unwashed whole beets
Preheat oven to 400° F.

1. Trim roots and stems to 1/2", do not cut beets further!
2. Do not wash beets!
3. If there is dirt that bothers you, wipe it off with a paper towel; moisture will cause the beets to steam and that is not what you want.
4. Place beets in a casserole, cover with the lid and seal the entire casserole tightly with foil; bake at 400° for 60-90 minutes.
5. When beets are cool enough to handle, remove the roots and skins and slice.

Toss beats with 1-½ tablespoons olive oil and season with salt and pepper.

Recipe: Mike's Organic Delivery

Chicken Stir Fry with Zucchini and Peppers Over Red Quinoa - Serves 4

3 Tablespoons sesame oil
3 - 4 boneless, skinless chicken breasts, sliced thin

1 teaspoon grated ginger
1 clove garlic, minced
½ bunch scallions, washed and thinly sliced on the bias (at an angle)
1 Zucchini, washed, seeds removed and sliced thin
1 Red Bell Pepper, washed, seeds removed and sliced thin
1 Jar Teriyaki sauce
Slurry: 1 Tablespoon cornstarch and 1 Tablespoon water, mix well
½ cup sundried cranberries
1 Tablespoon freshly chopped Italian parsley
Kosher salt and black pepper, to taste

*Substitute any of the vegetables with family favorites – cook until tender

1) Heat a large sauté pan, preferably a nonstick pan, over medium high heat
2) Add 2 Tablespoons sesame oil and heat for a few seconds before adding chicken, spread the chicken out into a thin layer
3) Sauté chicken until golden brown on one side before turning over and cooking until fully cooked with an internal temperature of 165F; put cooked chicken in a bowl
4) Add 1 Tablespoon sesame oil to the same sauté pan, heat for a few seconds than add zucchini, peppers, ginger, garlic and scallions and sauté for 2 minutes
5) Add desired amount of teriyaki sauce and bring to a simmer, add cornstarch slurry if desired
6) Add chicken and cranberries to vegetable mixture, add parsley, season with salt and pepper if needed, mix well and serve over red quinoa

Recipe created by Chef Danielle Fragala – Your Culinary Experience, Inc.

Classic French Dressing

1/2 cup of Olive Oil
4 tablespoons Red Wine Vinegar
3/4 tsp Salt
2 small garlic cloves, crushed
Dash of freshly ground pepper

Mix all ingredients and shake well.
Recipe: Mike's Organic Delivery

eat well armonk
eat well armonk
Honey Glazed Baby Carrots

2 cups small baby carrots or large carrots cut into slices ‚ 1/2-cup butter‚ 1 tablespoon brown sugar‚ 1 tablespoon honey‚1/2 teaspoon cinnamon‚ 1/4 teaspoon nutmeg‚ fresh minced parsley


1.In a medium skillet, melt butter.
2.Add brown sugar, honey, nutmeg and cinnamon; mix together.
3.Add carrots.
4.Cover and cook on medium low to medium heat for about 15 minutes, stirring occasionally.
5.Cook until the carrots are firm.
6.Remove from heat and sprinkle with fresh parsley.
Recipe: Mike's Organic Delivery

Garlic Snow Peas

1- 11/2 cups fresh snow peas (washed, dried, and trimmed)
2-tablespoons sesame oil
3 minced garlic cloves
Salt & pepper

1.Heat wok on medium-high heat.
2.Add oil get it hot, put in peas.
3.About 1 minute after stir-frying add garlic and salt and pepper
4.Quick fry just till bright green and still crisp.
5.Do not over cook or they will turn a dull green and go limp.
6.Remove and serve while still hot.
Recipe: Mike's Organic Delivery

eat well armonk
Swiss Chard with Red Onions

1 lb Swiss chard, stems removed and reserved with leaves torn into bite-size piece
2 tablespoon olive oil, divided
5 cloves garlic, peeled and halved
1 medium red onion, peeled and chopped
Salt and pepper

1.Cut out the tough, triangular inner core of each leaf of Swiss chard and cut into 1/4- to 1/2-inch slices.
2.Rinse the leaves and stems separately and reserve.
3.In a large nonstick skillet, heat 1-tablespoon olive oil over medium heat.
4.Add the garlic and cook until it turns golden brown
5.Remove the garlic and set aside.
6.Reserve the oil in the skillet.
7.Add the remaining 1-tablespoon olive oil to the skillet and the onions.
8.Sauté over medium heat until tender, about 5 minutes.
9.Add the chopped stems from the Swiss chard and continue to cook over medium heat, stirring frequently, until the stems are very tender, 15 to 20 minutes.
10.Add the Swiss chard leaves, season with salt and pepper and cover.
11.Cook 10 minutes, stirring often; you may need to add 1/2-cup chicken stock or water to keep the leaves moist.
12.Transfer to a serving bowl and top with the crispy garlic.
Recipe: Mike's Organic Delivery

Sautéed Spinach

• 1 tablespoon olive oil
• 1 shallot, diced
• 1 bunch of fresh spinach
• kosher salt and freshly ground pepper to taste

In a large skillet, heat olive oil over medium heat. Stir in shallots and cook until transparent, about 5 minutes. Add spinach, sprinkle with salt and pepper; cook and stir 3 to 5 minutes until leaves are wilted and reduced. 
Roasted Beet, Pear and Goat Cheese Salad with a Shallot Vinaigrette
2 medium beets, peeled and cube or slice
6-8 cups arugula or spring mix lettuce
2 Bartlett pears, thinly sliced
1/3 cup toasted walnuts
1 cup goat cheese (optional)
1/4 cup finely chopped shallot
1 tablespoon Dijon mustard
2 tablespoons red-wine vinegar
2 tablespoon fresh squeezed orange juice
1/3 cup olive oil
Preheat the oven to 425° F.  Toss the beets with olive oil, sea salt and pepper and lay out on a baking sheet lined with parchment paper. Roast for 15-20 minutes or until fork tender. Let the beets cool to room temperature.
While the beets are roasting, make the dressing by mixing the dressing ingredients until well combined.
To assemble the salad, combine the greens, beets and pears. Toss in the dressing and mix well. Top with goat cheese and walnuts.

Roasted Kabocha Squash with Orange Honey Glaze

Squash: 1 Kabocha squash, cut in half, seeded, and sliced into 1-inch thick slices, 2-3 teaspoons olive oil for brushing squash

2 teaspoons olive oil
1 shallot, diced
3 tablespoons honey
2 tablespoons water
2 teaspoons lime juice
1/4-teaspoon rice wine vinegar
2 tablespoons orange juice
2 teaspoons orange zest
2 teaspoons fresh minced ginger
1/4-teaspoon cayenne pepper
Salt, to taste

1.Preheat oven to 400 degrees F.
2.Line a baking pan with tinfoil.  
3.Brush the flesh of the squash with olive oil, and roast flesh side down for 30-35 minutes, or until tender.
4.In a small skillet over medium heat, add 2 teaspoons olive oil. Add shallots and saute until lightly golden, about 2 minutes. Remove from heat. In a small bowl, combine remaining ingredients. Whisk until smooth.
5.Just before you're ready to serve the squash, add the sauce to the pan of sauted shallots. Heat on medium until the sauce begins to bubble and becomes lightly syrupy, about 2 minutes. Remove from heat and drizzle over the cooked squash. 
Roasted Turnips with Apples & Parsnips

2cups(1/2-inch) cubed peeled turnips
2 cups(1/2-inch) cubed peeled parsnips
2 cups(1/4-inch) cubed peeled Cameo Apple
1 cup dried cranberries
1/2 cup packed dark brown sugar
1 tablespoon of fresh lemon juice
2 tablespoons butter, cut into small pieces


1.Preheat oven to 350°F.
2.Combine the first 6 ingredients in a shallow 2-quart baking dish coated with olive oil.
3.Top with butter.
4.Bake at 350°F for 1 1/2 hours or until tender, stirring after 45 minutes.
Recipe: Mike's Organic Delivery

Potato and Turnip Gratin

• 1 to 2 tablespoons unsalted butter (optional), plus more for baking dish
• 1 1/2 cups heavy cream, plus more if needed
• 3 sprigs robust herbs such as thyme or sage
• 2 pounds (total) potatoes, and turnips, peeled and thinly sliced
• Coarse salt and freshly ground pepper
1. Infuse liquid: Heat oven to 375 degrees, and butter a 2 1/2-quart oval gratin dish or 9-by-13-inch baking dish. Bring cream and thyme to just under a boil in a small saucepan, then remove from heat and let stand 30 minutes. Strain through a fine sieve and discard solids.
2. Arrange the vegetable slices in overlapping layers in the baking dish, alternating them and seasoning with salt and pepper as you go. Dot with butter. Pour cream over top (it should almost cover the vegetables; add up to 1/2 cup more if necessary) and cover tightly with parchment-lined foil.
3. Bake: Bake until vegetables are tender, about 45 minutes, then remove foil and bake until golden brown and bubbling, about 15 minutes more.

Serve at once.
Recipe: Mike's Organic Delivery
La Dolce Vita Nutrition
Mango Salad

Mango Salad from La Dolce Vita Nutrition

1 mango, peeled, pitted and cubed
2 tablespoons chopped fresh cilantro
4 green onions, thinly sliced
1 medium red bell pepper, seeded and chopped
1 cup frozen corn, thawed or 2-3 ears fresh corn, husked, silks removed
3 tablespoons fresh lime juice
1 teaspoon minced fresh garlic
1 teaspoon dried oregano
1 teaspoon ground cumin
dash chili powder
9 cups chopped romaine lettuce

If using fresh corn on the cob, steam or boil for 3-5 minutes or until tender, drain, cool and cut kernels off
the cob, cutting close to the cob. Mix all the ingredients, except the lettuce. Allow salad to stand at least
15 minutes before serving. Serve on a bed of chopped green lettuce.

Food as Medicine
July 15, 2011

Research continues to show that optimal nutrition plays a role in preventing and treating chronic disease. It is easy to understand how and why medical advice including food with natural “anti-cancer” properties is important.  The way in which foods act to fight disease is in part due to a process that inhibits activation of cancer cells and the blood vessels that supply them. Many cancers can be prevented with a diet that prevents inflammation, supports the immune system and gut health, and includes a proper amount of fiber. Here are some tips to achieve optimal nutrition in order to do all you can to prevent cancer, and/or it’s recurrence. Think of your cell environment as a garden that continuously needs tending!

Tip #1 Eat a more plant based diet – these include vegetables, fruits, nuts, grains and beans. Plants have less fat, more fiber and more cancer-fighting nutrients;
Tip #2 Minimize animal meat consumption – Research shows vegetarians are 50% less likely to develop cancer than those who eat meat;
Tip #3 Increase your daily fiber – Fiber plays a key role in maintaining a clean and healthy digestive tract. It also moves cancer-causing compounds out;
Tip #4 Be choosy about fats - the best fats come from plant sources like olive oil, nuts, flax, avocados and coconuts, and from fish such as wild salmon and sardines.

Blum Center for Health

Celeriac & Apple Salad

1-cup quinoa
3 tbsp white-wine vinegar
2 tbsp sugar
1 tsp salt
1 red onion peeled and sliced very thinly
2 oz.  Extra virgin olive oil
¼ head celeriac peeled and sliced
2 oz lemon juice
2-3 granny smith apples (350g after coring and slicing)
2 tsp poppy seeds
1 red chili, sliced thinly on an angle
 2 tbsp coriander leaves, roughly chopped

Bring 2 cups of water to a boil, add the quinoa and simmer for 10 minutes. Drain into a fine sieve, run under cold water and then shake well to remove all the water. Leave to cool down.

Put the vinegar, sugar and salt in a medium mixing bowl and whisk to dissolve. Add the onion and, using your hands, rub the liquid into it. Add the rapeseed oil, stir and set aside to marinate.

Peel the celeriac, cut it into thick slices and then cut the slices into long strips. Place these in a large mixing bowl, along with the lemon juice, and stir well – this will help prevent discoloration. Quarter the apples, remove and discard the cores, and cut the fruit into matchstick-shaped pieces similar to the celeriac. Add the apple to the celeriac bowl and stir well, so it, too, gets a protective coat of lemon juice. (The apples and celeriac can also be cut using a mandolin or a food processor.)

To finish, add the onion and any juices from its bowl to the apple and celeriac mix, and then stir in the cooked quinoa, poppy seeds, chili and coriander. Taste and add extra salt, sugar or vinegar, if you need them – you're aiming for a pungent, sweet and sour flavor.
Recipe: Mike's Organic Delivery

Shrimp Chili

1 Medium Onions, diced small
½ c Vegetable Oil
1 t. Garlic, chopped
1 qts.    fresh or canned diced Tomato w/ juice
1 qts.    Crushed Tomato
½  t.    Crushed Red Pepper
½ oz. (1 shot)    Tabasco
1 oz.    Worcestershire
1 T.    Paprika
½ cup    Dark Chili Powder
2 oz.    Red Wine
2 c.    Red Kidney Beans
1 c.    Black Beans
1 c.    Cannelloni Beans
1 ¼ lbs. Small or Medium Shrimp, split lengthwise


1. Sautee garlic and onion over medium heat until onions are soft, about 5 minutes.
2. Add all tomato products and remaining ingredients (except beans and shrimp) .
3. Simmer for 30 minutes.
4. Add beans and shrimp and allow to come to a simmer.
5. Continue simmering until shrimp are cooked through. About five more minutes.
6. Add salt and pepper to taste.
7. OPTIONAL: Transfer to an oven save crock. Sprinkle with grated sharp cheddar and broil until cheese bubbles, about 3 minutes.

Makes 4 quarts = 8 servings.

La Mer Gourmet Seafood, 407 Main Street, Armonk, NY
Eat Well Armonk

Blum Kitchen
Ginger Bok Choy Recipe

1 pound baby bok choy
2 tbsp light sesame oil
1 shallot, thinly sliced
2 tbsp minced fresh ginger
1 tbsp mirin
1 1/2 tbsp balsamic vinegar
Juice of 1/2 lime
1/4 tsp toasted sesame oil

1. Trim off the bases of the bok choy and discard.
2. Cut each piece in half lengthwise.
3. Heat the light sesame oil in a wok or large sauté pan over medium-high heat, then add the shallot and ginger and sauté for 30 seconds.
Add the bok choy, mirin, and balsamic vinegar and sauté for about 3 minutes or until the leaves are wilted and the stems have a nice crunch.
5. Turn off the heat and add lime juice, a generous pinch of salt, and the toasted sesame oil.

Blum Health MD Recipe

Fresh Herb Pie

Easy, quick, health supportive, and delicious - what more could one ask for in a meal!  This light, yet satisfying, and brightly flavored dish is truly a one-pot wonder, loaded with fresh herbs you can grow at home or pick up at your local farmers market!
Serves:  8
3 cups baby spinach, chopped
2 cups Italian parsley leaves, chopped
¾ cup dill sprigs, chopped
¼ cup cilantro leaves, chopped
1 large yellow onion, peeled, small diced
¼ cup gluten free breadcrumbs
4 egg whites, lightly whipped
½ tsp sea salt
½ tsp ground black pepper
2 tbsp extra virgin olive oil
Preheat the oven to 350F.  Lightly oil a 9-inch glass pie plate.
In a medium skillet, sauté onions in olive oil over medium heat until translucent.  Set aside and allow to cool. In a medium bowl combine the baby spinach, fresh herbs, egg whites, salt and pepper, and cooled onions, and toss to combine. Pour ingredients evenly into the lightly greased baking dish. Baked for 30 minutes or until pie is firm to touch especially in the center.


Here's a low-sugar, guilt-free dessert to make and enjoy with your family and friends this holiday season, or anytime you have a sweet craving.

Avocado gives this raw pudding a smooth and fluffy texture, not to mention healthy fats and the amino acid tyrosine, which is important for hormone regulation as well as metabolism and memory. Best of all, this is rich and filling, so you won't have to eat much to satisfy your sweet tooth.

Makes 4 servings

½ medium very ripe avocado
3 Tbsp unsweetened cocoa powder
2 ½ Tbsp honey
Pinch salt
2 ½ Tbsp coconut milk or almond milk
½ cup fresh raspberries (optional)
Blend all ingredients, except the raspberries, together until smooth and creamy.

Spoon into festive glasses & garnish with fresh raspberries.
Recipe courtesy of Dr. Blum's book, The Immune System Recovery Plan.

Blum Kitchen
Recipe of the Month

Blueberry Lime Margarita Mocktail will give your body ample potassium to help manage fluid and energy balance and loads of health supportive antioxidants-all without the excessive calories and refined carbohydrate of traditional margaritas. The unbelievable flavor will easily satisfy any summer fruity drink craving, too. Cheers!
Servings: 4
• 4 cups ice
• 2 cups organic frozen blueberries
• 1/2 cup organic unsweetened pomegranate juice
• 1/2 cup seltzer
• 1/2 cup fresh organic lime juice
• 4 organic lime wedges, for garnish
• sea salt, for garnish (optional)

1. In a blender, place the ice, blueberries, juice, seltzer, and lime juice
2. Blend until smooth
3. If salting the rim of the margarita glasses, rub a lime wedge around the rims of 4 glasses.  Dip rims lightly in sea salt
4. Pour Margarita into glasses and place lime wedges on the rim of the glasses
5. Serve and enjoy!

Blum Kitchen Cole Slaw

The classic cold salad is filled with apple, ginger, broccoli, radishes, and carrots tossed in lemon, extra virgin olive oil and finished with a hint of cilantro and coriander.

Asian Soba Noodle Salad

Despite its name, buckwheat is not wheat. It is a gluten-free grain that contains a good balance of all the b vitamins and is especially high in niacin, folate, and vitamin b6. This flavorful dish makes a great side salad, or turn it into a complete lunch by adding chicken or tofu. When looking for soba noodles, be aware that not all are created equally. Many brands use a mix of whole wheat and buckwheat flour, so make sure the ingredient list only 100 percent buckwheat flour.

Makes 4–6 servings
1 package 100 percent buckwheat soba noodles
1 red pepper, thinly sliced
1/2 cup celery, thinly sliced on diagonal
1 cup carrots, cut into thin matchsticks
1/4 cup scallions, thinly sliced
1 clove garlic, minced
1 tbsp minced fresh ginger, minced
2 tsp toasted sesame oil
11/2 tbsp balsamic vinegar
2 tsp maple syrup
2 tbsp brown rice vinegar
1/4 cup sesame oil
Juice of 1 lime
Pinch red pepper flakes
1/4 tsp salt 1/4 cup finely chopped cilantro
1 tbsp toasted sesame seeds

1. Bring a large pot of water to a boil.
2. Add the soba noodles and cook for 7–9 minutes, stirring occasionally with a fork to prevent sticking. For a quick test to know when the noodles are done, cut a noodle in half; if you see a white dot in the center, they need to cook longer.
3. When they are done, empty the noodles into a colander and quickly run cold water over them to remove all the starch.
4. In a large bowl, combine the noodles, pepper, celery, carrots, and scallions.
5. Whisk together the garlic, ginger, toasted sesame oil, balsamic vinegar, maple syrup, brown rice vinegar, sesame oil, lime juice, red pep- per flakes, and salt to create the dressing.
6. Pour the dressing over the salad and toss to combine. Garnish with cilantro and toasted sesame seeds.

The Asian Soba Noodles recipe is from the chapter of "Food as Medicine" in The Immune System Recovery Plan, by Susan Blum, MD, MPH. For more information on THE IMMUNE SYSTEM RECOVERY PLAN, click here. April 2, 2013

Wild Rice

1 1/2 cups wild rice
1/4 tsp salt
2 3/4 cups water
2 tbsp extra virgin olive oil
1 small onion finely chopped
2 cups mushrooms, preferably cremini, stemmed and quartered
2 garlic cloves, minced
1/2 cup celery, finely chopped
squeeze of fresh lemon juice
1/4 cup fresh parsley, finely chopped
1/4 cup toasted chopped nuts (pistachios or walnuts)
1/4 cup dried cranberries
salt and pepper to taste

Bring rice, 1/4 tsp salt and 2 3/4 cups of water to a boil in a sauce pan.

Cover, reduce heat to simmer and cook until all the water is absorbed, about 30 minutes.

Heat 2 tbsp of oil in a large pan over medium heat. Add the onion and a pinch of salt and cook, stirring occasionally until soft, about 8 minutes. Add the garlic and cook another 2 minutes, stirring often. Add mushrooms, celery and a squeeze of fresh lemon juice, cover and cook for 5 minutes.

Uncover and cook for another 5 minutes, stirring and letting the excess juices evaporate and the mushrooms and celery finish cooking. Let the onion, mushroom, celery and garlic mixture cool slightly and then mix with the rice in a serving bowl. Gently mix in the parsley, nuts and cranberries. Add salt and pepper to taste.

Brown has become the new black but donít forget about wild rice with its beautiful medley of colors. Rich in protein, folate, magnesium, and Vitamin A, wild rice makes a hearty and comforting side dish in the fall and winter seasons, with sweet and savory flavors.

Servings: 6 Serving Size: 1 cup

BlumKitchen Nutrition Guide & Cookbook © 2012 Blum Center For Health

Baked Herb Salmon

Wild Alaskan salmon is one of the best sources of Omega 3's, an essential fat to reduce inflammation. If you ask your fishmonger nicely, they will de-bone the fish, which saves you time in preparation. This recipe is full of flavor from the dill, mint and parsley. The herbed bread crumb mixture adds a great crunch on top and the lemons are beautiful in presentation and flavor after they have roasted.

Servings: 8 Serving Size: 4oz

2 lbs wild Alaskan or sockeye salmon, boned
4 tbsp stone ground mustard
1/2 cup parsley, finely chopped
1/2 cup mint, finely chopped
1/2 cup dill, finely chopped
1 cup panko bread crumbs or gluten free bread crumbs
4 tbsp extra virgin olive oil
1 tsp sea salt
2 lemons, cut into 6-8 pieces each

Preheat the oven to 400 F. Place the salmon on a baking sheet lined with parchment paper and spread the mustard all over the salmon. Mix the herbs, salt, olive oil and breadcrumbs in a small bowl until well combined. Cover the salmon with the herb mixture and line the lemon slices around the fish snuggly, to trap the juices and moisture. Roast the fish for about 20 minutes(depending on thickness of salmon) or until cooked through to desired temperature. Slice and serve with the roasted lemon wedges as garnish.

BlumKitchen Nutrition Guide & Cookbook © 2012 Blum Center For Health

Farmer's Market Tips

July 22, 2012
Culinary Director of Blum Kitchen Nutrition Marti Wolfson offers her top five tips for your next trip to the farmer's market:

1. Local vs. Organic: Many people ask me if local is better than organic. Research shows organic food versus conventional food has a higher nutrient density in many of the key vitamins and minerals. My advice is to ask your farmers if they do organic growing, often times they will tell you they are organic (but not certified) or they spray minimally. The benefits of buying local, fresh, seasonal food outweighs the nutritional quality missing in
many store-bought conventional foods.

2. So Much More than Fruits & Veggies: Look to see if your markets also sell organic grass-fed beef, free-range chicken and pastured eggs. The taste and quality is incomparable to their conventional counterparts.

3. Deep Cleaning: Wash your produce well. I give my greens a water bath by submerging them in large bowls of water, draining them, and then repeating 2-3 times.

4. Get Creative. Don't let those beautiful vegetables go to waste. Make salads for the week. Throw greens like kale, Swiss chard and spinach in smoothies. Use extra vegetables in sautés, stir fries, and frittatas.

5. Enjoy the Experience! Use the market as a time to relax, meet up with a friend, have your senses stimulated, and be inspired by the new ingredients week to week.

Dr. Susan Blum starts each day with a Green Smoothie. She says use a Vita Mix blender to completely liquefy all the vegetables.

Green Smoothie Recipe

1/2 lemon, only the zest removed (this is the outer bright lemon shell, it can be simply peeled off). Use the white "pith" and all the pulp.
1/2 brick of frozen Acai berry puree, I use Sambozan. You can also use 1/4 cup frozen blueberries or other dark berry.
1/2 apple
1 twig of fresh rosemary
1 celery stalk
1 handful of parsley
1 handful of cilantro
3 large leaves of kale, collards, chard, dandelion greens, or watercress. (Rotate these every day depending on what is available and fresh at the store and in the kitchen.)
1 tablespoon of flax oil or other oil or fat. (You can use fish oil, cod liver oil, or chia or hemp seeds.)
1 scoop of protein powder (Dr. Blum uses pumpkin seed powder or pure whey protein)
Throw it all in the Vitamix blender with enough water for your desired consistency, and ice if you like it cold. She usually makes a double batch and put 1/2 in the fridge for the next day.

What's Up with Gluten?
Blum Kitchen Nutrition

March 7, 2012
Seems like everywhere you look there's another food package labeled "gluten-free". Is this the latest food fad or is this really a healthy choice for you? How can going gluten-free offer health benefits? There are some things to watch out for as you make your gluten-free choices.

In the United States, wheat has been genetically modified by our agricultural practices and tends to cause many health problems. Wheat contains a protein called gluten, and these genetic changes have increased the amount of gluten in the wheat we consume. Gluten is very hard for the body to breakdown, and doesn't always get digested completely. When partially digested gluten particles get into our blood stream, they can trigger an immune reaction causing vague symptoms like brain fog, fatigue, inflammation and achiness in muscles and joints. Some people also have obvious gut symptoms like gas and bloating.

How do gluten particles get into your blood stream? Certain conditions can damage the lining of the intestinal tract. For example, antacids, antibiotics, severe prolonged stress, not enough good bacteria, too much bad bacteria or yeast (a condition called dysbiosis) are all conditions that cause increased permeability of the intestinal lining. The lining becomes "leaky" and the gluten protein sneaks into the body, causing an emergency reaction from the immune system.

To make matters worse, the gluten protein "looks" like our tissues, so the immune system can get confused, attacking the body and causing an autoimmune disease.

For this reason, we always remove gluten during our elimination diets, whether for detoxification, for treatment of autoimmune diseases or for treating irritable bowel syndrome or digestive symptoms. You can do the experiment yourself: remove gluten for three weeks, and then eat it as a test to see if you notice any reaction. Be very mindful when you reintroduce it, paying attention to the appearance of symptoms of any kind. Sometimes you just feel puffy from the inflammation.

There are many gluten-free products on the market. Be careful to choose breads and crackers that are made from whole grains and that are rich in fiber. Sometimes gluten-free products are made with processed rice flour or potato starch and this makes them high glycemic—increasing your blood sugar in a bad way—so it's best to avoid these. Some tips:

Go to a health food store or a healthy market like Whole Foods or Trader Joe's to select items.  You can also find good quality gluten-free products online.

We love quinoa and buckwheat. You can also get pasta made from these ingredients.  If you opt for rice, be sure to choose brown instead of white.

Even if you don't remain gluten-free, it is good to eat less of it. All of our cooking classes are gluten-free so you can learn to cook other delicious ancient grains like quinoa, millet and amaranth to add more variety to your diet.

 Nutrition @ BlumKitchen
Blum Center for Health

White Bean and Roasted Garlic Dip
Makes 2 cups
1 head garlic
1 Tablespoon rosemary leaves roughly chopped
2 Tablespoons parsley
1/4 Teaspoon cayenne pepper (optional)
3 to 4 Tablespoons of fresh lemon juice
1 Tablespoon balsamic vinegar
2 cups cooked cannelloni beans, skins removed
¼ cup Extra Virgin Olive Oil (EVOO)
salt and black pepper to taste

Pre-heat oven to 375°F

Cut off the stem top of the garlic head to expose the very top of the garlic cloves, leaving the head in tact.  Place the garlic in aluminum foil and drizzle with a few tablespoons of water and wrap it up.  Place the garlic in the oven and cook for 45 minutes until soft and tender.  Let it cool for a few minutes.

Then free the roasted garlic from its skin and place in a food processor fitted with a steel blade.  Add into the food processor the rosemary, parsley, cayenne pepper, lemon juice, balsamic vinegar, beans and olive oil and puree until smooth.  Taste the dip, and season with salt and pepper.

Kale and Cranberry Herbed Tart
Serves 8
3 cups coarsely chopped kale
1 tablespoon thinly sliced shallots
1/2 teaspoon sea salt
3 large eggs, whisked
1/4 cup dried cranberries
1/4 cup pine nuts

One 9-inch crust:
1 1/2 cups blanched almond flour
1/2 teaspoon sea salt
1 tablespoon minced fresh rosemary
1/4 cup olive oil
1 tablespoon water

Preheat the oven to 350°F.

In a large bowl, combine the almond flour, salt, and rosemary. In a medium bowl, whisk together the oil and water. Stir the wet ingredients into the almond flour mixture until thoroughly combined. Press the dough into a 9-inch tart pan.

Bake for 15 to 20 minutes, until golden brown. Remove from the oven and let cool completely before filling.

In a large pot with a steamer basket, wilt the kale over medium heat for 2 to 3 minutes, until bright green.

Place the kale, shallots, and salt in a food processor and pulse until well blended. Transfer the kale mixture to a bowl and stir in the eggs, cranberries, and pine nuts. Pour the mixture into the crust.

Bake for 15 to 20 minutes, until browned around the edges and cooked through. Let the tart cool in the pan for 30 minutes, and then serve.

Fish “en Papilote”
(Fish in Parchment)
Serves 6
2 pounds cod
2 teaspoons minced fresh thyme
6 springs thyme
2 lemons thinly sliced
2 carrots, julienne
½ fennel bulb, thinly sliced
fennel fronds
2 tablespoons mirin or dry white wine
parchment paper

Preheat oven to 350° F.
Portion the fish into six 5 ounce fillets.  Lightly coat each fillet with EVOO and sprinkle with chopped thyme, salt and pepper.

Cut two large sheets of parchment paper in half cross-wise. Cut each half into a heart shape about 12 inches tall and 18 inches wide.

Place a fillet, in the center of each parchment heart.  Place an equal portion of the carrots,and fennel on top of each fillet.  Top with a sprig of thyme, fennel fronds, slice of lemon and a drizzle of white wine.

Fold the heart shape in half to cover the fish and poress edges together to seal. Make a series of short folds to enforce the packet.

Place the packets on a baking tray in the oven and cook for 20-25 minutes until the packets puff up and the fish is cooked through.
Ginger Mashed Sweet Potatoes
Serves 10-12
6 large sweet potatoes, peeled and cut into 1 inch cubes
2 T. Extra-virgin olive oil , for drizzling
1/4 tsp ground cinnamon
1/4 tsp ground ginger or 1 tsp. freshly grated
1 tsp. maple syrup
Salt and freshly ground black pepper
1 T. ghee or butter
1/2 cup chicken or vegetable stock

Preheat oven to 400ºF and line a baking sheet with parchment paper.
Toss the potatoes with the oil, cinnamon, ginger, 1/2 tsp salt and pepper until well coated and spread out on the baking sheet . Roast for 25-30 minutes or until soft and tender.
While the potatoes are roasting heat the stock in a small saucepan until steaming.
Transfer the potatoes to a food processor, add the maple syrup, ghee, stock and pinch of salt,  and process until smooth.  If you feel it needs a little brightness add a squeeze of lemon juice.

Savory Wild Rice
Serves 6-8
1 ½ cups wild rice
¼ teaspoon salt
2 Tablespoons EVOO
1 small onion finely chopped
2 cups mushrooms, preferably criminni, stemmed and quartered
2 garlic cloves minced
Squeeze of fresh lemon juice
¼ cup fresh parsley, finely chopped
¼ cup walnuts, toasted
¼ cup dried cranberries
Salt and Pepper to taste

Bring rice, ¼ teaspoon salt and 2 ¾ cups water to a boil in a sauce pan.  Cover, reduce heat to simmer and cook until all the water is absorbed and the rice is tender, about 25-30 minutes.

Heat 2 tablespoons of oil in a large pan over medium heat. Add onion and cook, stirring occasionally until soft, about 8 minutes.  Add garlic and cook another 2 minutes, stirring often. Add mushrooms and a squeeze of fresh lemon juice, cover and cook for 5 minutes.  Uncover and cook another 5 minutes, stirring and letting the excess juices evaporate and mushrooms finish cooking.  

Let the onion, mushroom, garlic mixture cool slightly, and then mix with the rice in a serving bowl.  Gently mix in the parsley, walnuts and cranberries. Add salt and pepper to taste.

Fall Fruit Crisp
Makes 10-12 servings
8 tart Apples peeled, cored and cut into 8 slices each
4 firm pears peeled,  cored and cut into 6 slices each
½  cup of whole cane or brown sugar
juice of one lemon, about ½ cup
¼ cup arrowroot powder
4 teaspoons ground cinnamon
½  teaspoon ground nutmeg

2 cups rolled oats
1 cup gluten free all purpose flour
½ cup whole cane or brown sugar
½  cup softened virgin coconut oil or organic butter
1  cup chopped almonds
2 teaspoon cinnamon
½  teaspoon ground cardamom

Preheat oven to 375° F.

Place apples, pears, sugar, lemon juice, arrowroot, cinnamon and nutmeg into a medium sized bowl and gently mix to combine all of the ingredients.  Set aside.

To make the topping, place all the ingredients into a medium sized bowl and mix well until crumbly.  Lightly grease  a 9 x 13 inch  pan, place the mixture into it, and sprinkle it evenly with the topping.

Bake for 35-40 minutes until fruit is bubbly and topping is browned.

34 Rye Ridge Plaza
Rye Brook, NY 10573

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