veggie nachos

I took 4 weeks off from clinical rotations last month to study for Step 2 of the medical licensing exam. You might remember me talking about Step 1 last summer, which was much more traumatic. Step 1 seemed like a huge hurdle to overcome on this path to becoming a doctor. By the time Step 2 rolled around, I realized the whole track is filled with hurdles. To keep that metaphor going, it really does remind me of when I did the hurdles on my high school track team. The first hurdle was terrifying, coming out of the blocks and the brief seconds leading up to the first leap. But once I made that first one, I found this rhythm - step, step, hurdle, step, step, hurdle - and the hurdles became less of an obstacle and more just a part of the way I ran. In some ways, medical education is like that. I know that I will continue to face small daily challenges, occasional monumental ones, and everything in between, which allows a sort of rhythm and acceptance.

During that month of studying, alone, day after day, alone, I wrote this on the edge of a to-do list:

I can already feel
how when it's all over
I'll look back
and say,
"It wasn't so bad, really."

In hindsight that sounds like a reassuring realization, but at the time it wasn't. At the time it seemed devastating. Because it meant that I would be brushing off one of those challenges as if I had accomplished nothing, telling my friends "you'll be fine, it's not so bad", and leaving them to feel alone when the the hurdle looked a little bit too high off there in the distance. We do this to ourselves over and over, and it's one of the unexpected ways that medical school has struck me as an emotional challenge.

The more I think of this though, the more I think it's actually a sign of something really good. When we stand at the finish line and look back at the hurdles we crossed, they don't look nearly as threatening because we know we just made it over all of them. And it's natural to say that it was worth it all - the fear, the planning, the training, the sacrifices - because we are doing exactly what we were meant to be doing, what we signed up for, what we are called to. So now when I look back at my weeks of studying, I see that those days took on a beautiful cycle. Each morning I woke up, made a smoothie, studied, went to a yoga class, made a tomato sandwich or salad for lunch, studied, practiced mindfulness meditation, studied, made mushrooms and greens for dinner, studied, read something non-medical, went to sleep. There was very little variance to that schedule and that type of life works really nicely for me. I haven't made it to a yoga class since, and my mindfulness practice has nearly disappeared.

But I am not here to complain. I am here to remind myself that that was good, but impractical for today. I am here to say that I will find a way to keep some of those things in my life no matter what else is going on.

The one thing that is easiest for me to keep around, and to keep myself connected to a sense of wellness is food. Going to the farmers' market, keeping a fridge full of produce, and eating fresh wholesome meals at least twice a day are things that I have managed to maintain. One of my favorite meals this summer is vegetarian nachos. They are quick and easy, there is no need to follow a recipe once you get the idea, and it's an easy way to use up whatever happens to be on hand. The combination I had yesterday was particularly stellar, so I decided it was time to share it with you. And I'd love to hear, what is the thing that keeps you connected to yourself when life starts to get in the way?

Vegetarian Nachos for 2:
Blue corn tortilla chips
4 oz. ground seitan (My favorite is Upton's chorizo)
1/4 cup red onion, diced
1 handful chopped kale
1/2 a zucchini, sliced into thin half-moons
1 avocado, peeled & sliced
1/4 cup crumbled feta
Tomatillo salsa, to taste (I used this one)

Heat a bit of oil in a small pain over low heat and add the seitan, stir occasionally, cook until warm.

Meanwhile, spread some chips out onto a plate. Layer on the already chopped veggies, the seitan, the avocado, and the feta. Finally top with salsa to taste.

Enjoy with a Corona and lime on the patio and savor the remaining days of this fleeting summer.

artichokes for 2

I've been wanting to follow up those last 2 posts with a recipe but it's been a hectic few weeks. But now summer is here, and I kicked it off with my family, gazing at the super moon, and admiring some photography. Believe it or not, I'm looking forward to a month of studying and a break from the hospital. A cup of coffee and sunshine streaming onto my textbook instead of three-hour morning rounds, a load of online practice questions instead of the daily public questioning that one can never be adequately prepared for, and the freedom to step away from it all in search of inspiration, a wholesome meal, or a few sun salutations.

In that spirit, here is a nice simple recipe, perfect for sharing with a friend.

My mom always served steamed artichokes with Hollandaise sauce, which is delicious but full of fat and its need for precise, careful preparation intimidates me. This is a healtheir, easier alternative but just as full of flavor. Eating it is messy and completely occupying, so there's no room for multi-tasking or any distraction greater than a pleasant conversation.

Artichokes for 2:
 2 artichokes
6 cloves garlic peeled
olive oil
balsamic vinegar
a few springs of rosemary or thyme

Cut the stems off of the artichokes so that you have just about 1 inch remaining and a nice flat bottom. Pull the leaves open a bit so that you can shove the garlic cloves in, scattering them through 3 different layers and 3 different areas of the artichoke.

Fill a pot with about an inch of water, add a good pinch of salt and the fresh herbs, and set the artichokes in it. Ideally, the water won't quite reach the lowest leaves, the artichokes will balance well on their own, and a lid will fit over them without touching. But if any of those don't quite work out, it will probably still all be just fine.

Bring the water to a simmer, cover, and let steam for 30 minutes - 1 hour, depending on how small and tender the artichokes are. I usually try to pull out a middle leaf at around 30 minutes to see how well-cooked it is, just be careful not to burn your hands! Just put it half-way in your mouth and bite down softly with your front teeth; it should be soft enough that the meaty part near the base easily scrapes off.

When they're done, place each artichoke in a bowl and drizzle with olive oil and balsamic vinegar, as well as salt and pepper if desired. Serve with an extra bowl or plate for discarding the leaves.

In case you haven't eaten an artichoke before, you should know that the center is the best part! When you get to the point where the leaves become translucent and prickly, stop eating, scrape those leaves and the soft fuzzy stuff underneath them out with a spoon, and eat the heart just as it is, sopping up any of the olive oil and vinegar that remains.

thought for food. part 2

Clearly, many people are struggling to navigate the world of healthy eating trends, trying to figure out how to feed their bodies and souls, confused by all the options. Here is my favorite thing I've read about it: "the terrible tragedy of the healthy eater" - it's hilarious! And talk of the microbiome is going mainstream, thanks to the New York Times and Michael Pollan. But eating well is about more than just what we eat, it's also about how we eat, so that's what I want to talk about in part 2.

Fortunately, this is much more straight forward, and it basically boils down to taking the time to appreciate your food. Ideally, we would do this through every step of the process - from purchasing whole ingredients or actually growing them, to preparing a meal from scratch, to eating it mindfully. Usually when I hear people talk about these ideas, it conjures up this image of some do-it-all woman making her own homemade sunscreen, with a chicken coop in her backyard, friend of all the farmers at the weekend morning market, cooking 3 meals a day for her family and baking her own bread each weekend. She probably has an awesome blog with 100s of followers, too. It's beautiful, terribly impractical, and probably nonexistent.

Fortunately, you don't have to treck out to a farm or become a gardener or a gourmet chef. Food appreciation can fit into your everyday life. Even simple weekday meals  can be eaten mindfully. When we know a bit about where our food comes from or have taken the time to pick out the nicest bunch of radishes at the supermarket, it's easier to relish it a bit more. When we take the time to cut and wash those radishes, we begin to think about how nice it will be to eat them. When we eat more slowly, without music or television as a distraction, we enjoy it more and we eat less.

To me, sharing food and recipes is a big part of this as well. I think the most wonderful thing about this bubble of food blogs is that it encourages just that. Similar to church women's leagues creating cookbooks, I often feel like I have a community of like-minded people writing about their love for food. It's a community that has introduced me to all kinds of new ingredients, like spelt flour, chia seeds, and ramps. I also think cooking for others is a very powerful thing. It fulfills a desire to nurture and to give in the most fundamental way. It also exposes people to things they might not try otherwise, like quinoa (really, some people don't know about quinoa yet!) or simply a vegetarian meal. In fact, it's one of my favorite things to do, and I wish I did it far more often.

I recently read a summary of the characteristics of a group of Greeks who tend to live much longer than most people. A few of the "10 ways to live to be 100" are: take naps, stop worrying about being late, grow a garden and eat from it, 'get it on', walk daily, be part of a spiritual community, and surround yourself with people who do the same. Even if you won't live to be 100, don't those sound like ways to have a happier life in general? Taking the time to enjoy your food is the same. It's good for you, and you will enjoy it. Win-win.

Of course, this is all easier said than done. But it's definitely worth striving for.

thought for food. part 1

I've been mulling over the idea of writing a more substantial post about my thoughts on food for a while now. Finally the combination reading tweets from the Nutrition and Health Conference at the University of Arizona College of Medicine, hearing about Michael Pollan's latest book, and a few integrative medicine conferences I've been involved in recently has pushed me to do it. My plan is to break this into two posts: one about what we should eat, and a second about how we should eat.

There's almost no need to even say that we are constantly bombarded with different theories regarding what we should eat. The diet industry has been around for decades, and now the internet gives us access to a near-infinite number of theories about which foods will increase our risk for heart disease, which to avoid to 'lose belly fat', and which to eat if we want to stay young. I think there's actually a lot more to this than people trying to make money. The rates of obesity, diabetes, and cardiovascular disease (CVD) have grown to atrocious levels, affecting people of all ages and socioeconomic statuses. There's a lot at stake here, and I’d like to think we all know that on some level. The problem is that we want a quick fix - turmeric and garlic to fight cancer, veganism to lower cholesterol, raw milk to erase allergies. Even those who are willing to make some sacrifices want a clear-cut answer to health. Ian often asks me which nut is healthiest, or if I could make him some sort of smoothie with all of the healthiest ingredients possible. It doesn't quite work that way, though. Pollan does an excellent job of explaining the downfalls to this route of "nutritionism" in his book An Eater's Manifesto. When we reduce food to it's parts, or try to reduce our needs to a formula, something goes missing. That being said, I completely understand and share in this desire. Navigating the world of food health blogs can be as confusing as the supermarket.

Here is the huge divide in the foodie movement as I see it. [Sorry, I'm going to over-generalize a bit.] On one extreme we have Vegans. The Ornish Spectrum diet is a prime example of this school of thought. It keeps fat down to 10% of your total caloric intake and eliminates animal products (with a few exceptions). Instead, there's an emphasis on vegetables, whole grains, and legumes. In concert with exercise and stress reduction techniques, Dr. Ornish's research indicates that this program may actually reverse CVD. Closely related are Dr. Weil's Anti-Inflammatory Diet and the often touted, though less defined, Mediterranean diet.

On the other hand is the Traditional Foods revival, which is where I’d place the popular Paleo Diet. Here, the emphasis is on grass-fed meats, whole fat (often raw) dairy, sprouted grains or no grains at all, and fermented foods like sauerkraut and kombucha. It seems like gluten-free diets can overlap with either of these branches, whereas the Gut and Psychology Syndrome (GAPS) diet seems to fit better with the latter. To be fair, I don't know nearly as much about this line of thought. But there is research out there indicating that full fat dairy may also help to reduce CVD. The Weston A. Price Foundation is a big name in researching and promoting this type of diet, and they have some really interesting studies to show for it.

But how can this be? Two diets that seem so different at first glance: one focuses on eliminating animal products, the other focuses on eating more, but better, animal products. Let's start by looking at what they have in common. The most obvious thing is the elimination of junk. Nobody is talking about dunking Oreos in their raw or soy milk. Prepared and processed foods account for a lot of the bad stuff in our diets: preservatives, coloring, extra salt, extra sugar, and refined grains. It's amazing how much of this we eat without realizing it - even plain old butter often contains "natural flavor." (Shouldn't it just taste like butter all by itself?) Aside from getting rid of all the non-food in our food, eliminating processed items also cuts down on the simple carbohydrates in our diet. This is a really big first step to eating better. Carbs (bread, pasta, potatoes, crackers) are essentially converted to pure sugar in our diet, so in some ways you can lump them right in there with soda, cake, and ice cream. Without fiber and protein to balance them out, they send our blood sugar level through the roof, forcing our body to secrete loads of insulin and stress hormones to combat all that sugar, and setting us up for developing diabetes. It also augments the immune response, causing some normal protective processes to progress to the point of unnecessary inflammation. Most people have heard of some of inflammation's deleterious health affects by now, like arthritis, irritable bowel disease, and various autoimmune disorders, but it's also being linked to a lot more. In fact, inflammation seems to be turning up as a key player in major chronic illnesses like stroke, heart disease, and even depression. A lot of this research is still in the works, and I don't know of any good studies linking diet with inflammatory markers and a particular chronic disease, but I won't be surprised if we discover that inflammation plays a much larger role than we now know. It's exciting to think about, in a nerdish kind of way.

The second big thing these two ways of approaching food have in common is a lot of fruits and vegetables. I’m still shocked every time a patient tells me he doesn’t like vegetables. There are so many of them! and so many ways to prepare them! How can you possible not like any of them? Hopefully, if you’re reading this, you already know that fruits and vegetables are delicious packages of vitamins and phytonutrients. If you’re not convinced about any one particular produce item, just look it up on this site. They also have lots of fiber, and veggies are low in calories, so there’s no need to limit your intake like you do with other food groups. If you’re not convinced that you should be eating at least 5 servings of fruits & veggies daily, e-mail me and we’ll have a chat.

Finally, what I’m really excited to talk about, is why I think the Vegans and the Traditional Foods folks might both be correct, why both might offer really good advice on what we should eat. Perhaps the link is how we digest and process foods, and it’s all largely dependent on our normal gut flora. There’s been a lot of talk about the importance of probiotics for a variety of reasons, and this is where the fermented foods come into the spotlight in the Traditional Foods diets, so it’s something I’ve thought about casually for a while. I’ve also been fascinated by what I’ve learned about our normal intestinal flora (the bacteria that always live in our gut). But when I read the article by Tang et al. in the New England Journal of Medicine about intestinal microbial metabolism and cardiovascular risk, a few light bulbs lit up. There are two parts of the study, and I’m going to go ahead and explain it in a bit more detail than some might care to read. You see, this is the kind of research that fields like nutrition and integrative medicine need, because it’s so important to say that these lifestyle recommendations are evidence based. The “n” or number of participants is small, but I think the design is fantastic. So, here we go:

For the first part of the study, 40 healthy adults were given a dietary phosphatidylcholine challenge, i.e. they ate two hard-boiled eggs. Phosphatidylcholine is found in egg yolk, and it’s a major constituent of all our cell membranes. The closely-related choline is found in meat. Bacteria that live in our intestines metabolize phosphatidylcholine to trimethylamine-N-oxide (TMAO). After eating these eggs, researchers measured the amount of TMAO in the subjects’ urine and blood. Then, six of the subjects were given a one-week course of antibiotics (500mg each ciprofloxacin & metronidazole), to wipe out the intestinal bacteria. (This is the same process by which taking antibiotics can give you diarrhea.) They repeated the phosphatidylcholine challenge after finishing the antibiotics, and then a third time one month later after the intestinal flora had presumably restored itself. They found that the course of antibiotics significantly lowered, indeed, nearly erased, the amount of TMAO measured. After one month, these levels came back up. This study demonstrates that our intestinal flora is responsible for producing TMAO.

The second part of the study enrolled 4007 adults who were undergoing elective cardiac catheterization without evidence of ongoing heart attack, and measured the TMAO level in their blood. These subjects were followed for three years, to see who had adverse cardiovascular events. Those who did were more likely to have many of the expected risk factors, as well as a higher baseline TMAO level. Even after adjustment for traditional risk factors, a higher TMAO baseline level was still a significant predictor of major adverse cardiovascular events.  Further, it proved to predict risk on a graded scale, rather just a simple high or low cut-off, even for subjects in the lowest quartile of other risk factors.

To summarize without so much jargon, though this may also make it sound more definitive than most scientists like:

·       Phosphatidylcholine is a substance found in eggs. Choline, found in meat, is very similar.

·       It’s not all bad; our body needs it to some degree.

·       Some of the bacteria in our gut convert it to TMAO.

·       It doesn’t get converted to TMAO without those bacteria.

·       More TMAO = higher risk of heart attack or stroke.

Therefore, one would think that more meat and eggs also equals higher risk of heart attack and stroke. The authors give a really nice conclusion in their discussion of what this might mean for dietary recommendations.

“Our data suggest that excessive consumption of dietary phosphatidylcholine and choline should be avoided; a vegetarian or high-fiber diet can reduce total choline intake. It should also be noted that choline is a semiessential nutrient and should not be completely eliminated from the diet, since this can result in a deficiency state. However, standard dietary recommendations, if adopted, will limit the intake of phosphatidylcholine- and choline rich foods, since these foods are also typically high in fat and cholesterol content. An alternative potential therapeutic intervention is targeting the composition of the microbiota or biochemical pathways, with either a functional food such as a probiotic or a pharmacologic intervention.”

The speculation that I would like to make, and this is of course reaching quite a bit, is that the “functional food” component of the Traditional Foods movement – raw milk & yogurt, fermenting – does in fact change the microbiota or biochemical pathways. It would be fascinating to do a similar study as the first part of this article – phosphatidylcholine challenge with 3 arms: a control, a group treated with antibiotics, and a group eating a reasonable amount of these foods on a daily basis for some period of time.

But we’re not there yet, so where does that leave us? I think Aristotle got it right millennia ago with the Golden Mean. Life is about flux and trying to find balance, and this applies to diet too. There are a few things about which we can walk away from all of this with certainty, though. The first is that we should keep prepared, processed foods to a minimum. Anything that comes in a box or a bag with a long list of ingredients, especially if you don’t know what some of those ingredients are, should not make up a large percentage of your diet. The same thing goes for inflammation-provoking carbohydrates and added sugars. The second thing is that we should eat more fruits and vegetables. Everyday. Period. The beauty of this is that once you start eating this way, your body won’t ever want you to go back.

final winter recipes

I don't have any new recipes of my own to share. These days I'm either following recipes from others or just throwing things together without enough attention to write it down. Some of my standards are cooked greens and eggs (either scrambled or over easy), or a hearty grain like quinoa or farro with lots of veggies thrown in, and my most recent favorite is vegetarian nachos that have nothing to do with fake cheese pumped out of a metal box at a refreshment stand. But I've found some really good recipes lately and thought it would be worth sharing the links with you. Sadly, they seem to show that I haven't fully transitioned into spring. I blame it on mother nature of course, all this cold and rain and sleet we are still having has demanded a slow transition away from the warm comforting foods of winter. But the signs of spring are ever more common these days, and soon I'm sure I'll be eating nothing but salads and fresh veggie sandwiches.

Also, if you live in Chicago or happen to be visiting, you should definitely try the Little Goat Diner. They serve breakfast, lunch and dinner, bake their own bread, have awesome coffee, as well as cocktails. It's a great way to get a taste for the chef's style without the wait or expense of Girl & the Goat. I think you will love it.

• roasted cauliflower, chickpeas & harissa
• winter green galette
• roasted cabbage 
• flageolet beans with fresh fennel
• "eggs in purgatory"

chia seeds

You probably aren't going to be very interested in a recipe without a photo, right? I usually want a photograph before I consider a recipe. It's just so much easier; a quick glimpse and I know if I'll be interested, before I take the time to read the list of ingredients and imagine how they will taste once melded together in my mouth. And eating ought to be a visual experience as well as oral and olfactory. The more senses you use, the more you can enjoy. Unfortunately, I have reached the limit of my free blogger photo space.

I didn't know a limit existed, but it does, and it has me questioning what this is all about. Really though, that questioning is nothing new. I go through phases that range from feeling like I'll keep blogging indefinitely and have this fantastic archive and many followers, to satisfaction that I just enjoy writing it for it's own sake, to the whole thing being utterly pointless...like writing into some void. I recently read a comment elsewhere which read: "when my blog grows up I want it to be like _________." Certainly, many people feel this way. Because there are a lot of beautiful blogs out there (I have a theory about blogs and Victorian letter-writing; perhaps I'll share it another day), and we can be inspired by them, or transported, or educated. And there are a lot of women out there with great recipes, beautiful homes, flourishing prose, and lovely photographs. Do I really have something to add to the near-infinity of what is already on the internet?... I'll think of giving it up, but then another idea will come to mind that I'd like to share, and I find myself writing again. Which is all quite fine. At the very least, I know of a couple friends who read it. And my dad, and maybe even one of his friends (hi Mr. McFarland!).

Anyway, I plan to keep it up for now - even without photographs - because I want to tell you about chia seeds. Chia seeds are about the size of a strawberry seed, get stuck in your teeth just the same, and are packed full of fiber and omega-3 fatty acids. In 1 ounce, they have 11 grams of fiber (reference: recommended daily amount for women is 25g, for men it's 38g), and almost 5 grams of omega-3 fatty acids (that's 8x more than salmon). They also have calcium, antioxidants, and a bit of protein. They have very little flavor, so you can do all sorts of things with them. Throw them in a smoothie, sprinkle them on top of yogurt or a casserole. I bet you could go so far as to sneak them into an omelet and nobody would notice. Apparently you can even use them as a pectin substitute to make jam, and, like ground flaxseeds, you can use them as a substitute binding ingredient in baking. This is because they absorb water and become like a gel. Aside from easing digestion, soaking them in water (1:6 seed:water ratio) is also a great way to soften them up and prevent them from sticking in your teeth, which can be rather annoying. My big chia seed kick has been based on this soaking method. I keep a mason jar in the fridge, and in the morning I stir a spoonful into my oatmeal or yogurt. Here's a recipe for my current favorite breakfast:

Yogurt with Chia Seeds Recipe:
1 bowlful of Greek yogurt - whatever you consider an appropriate serving size. My favorite is Fage 2% fat.
1 spoonful of chia seed gel
1 spoonful of jelly or honey

optional: 1 spoonful of peanut butter. I don't care for this, but Ian loves it!
other extras: nuts, granola, fresh fruit, dried fruit, etc.

Just mix it all together and enjoy!




p.s.: if I did have a photograph, I would want it to look something like this one

2 more salads

Way back when, or maybe just a few months ago, I had the grand idea of sharing a series of salad recipes. Of course life gets in the way, so I should be more careful about making statements like that. It's like every time I have a week off from school or work - I begin making a list of things I'd like to do about a month in advance, and inevitably fill it with much more than anyone could fit into that time span. Oh well.

In the meantime, summer has faded and blustery winds are blowing in. But I do have a couple salad suggestions, photos and all, that have been set aside ready to go, just waiting for a bit of time to type them up. And when I say suggestions, I mean I don't really think it's worth taking the time to make up exact measurements because I generally just wing it, and I imagine that will work nicely for you as well. Cooking is the most fun when it's variations on a theme.

1. Sauteed Corn Salad
This is delicious with corn freshly cut from the cob. You could try it with frozen or canned, but I'm doubtful.

Ingredients:
Corn on the cob, at least 1 per person
red onion, diced
fresh thyme
fresh rosemary, chopped
feta cheese
almond slivers or pumpkin seeds, toasted (or any other nut or seed)

Heat some olive oil in a large pan. Add a handful of diced onion and let it cook for about 5 minutes before cutting the corn straight into the pan. Mix to coat everything evenly with the olive oil. Season with salt, pepper, and a few springs of fresh thyme and rosemary.

Let this cook until everything begins to caramelize. The key is keeping the heat up enough to let the corn and onions brown around the edges and stick to the bottom of the pan a bit - when you scrape that off, it adds an amazing sweetness to the dish.

Top with crumbled feta and toasted almond slivers and pumpkin seeds.

2. Tuna Salad
I am not a fan of the traditional tuna salad, or any mayonnaise-based salad for that matter. But I do like tuna. I consider this a fresher take on the traditional dish, and it still gets some creaminess from the oil and feta.

Ingredients:
1 can of tuna fish
olive oil
feta cheese
capers
lemon juice
fresh parsley, finely chopped
red onion, diced

Combine all ingredients well, balancing out the olive oil, feta, caper liquid and lemon juice to get the blend of richness and acidity that best suits you.

Enjoy on a bed of greens, a slice of bread, or however you usually eat tuna salad.

the fifth season

Since moving up here from Texas, I have delighted in the changing seasons, and written about them quite a bit here. They change the way one experiences the world - looking forward to summer means something new entirely. It's not just time off from school, it's sunshine and greenness and fresh berries. Certainly this made my mother's childhood somewhat different from my own. Here, I savor the heat; back home it was something I tried to avoid. Well, I just want to add onto my other seasonal revelations that I have discovered that perhaps there are more than just four. I'm pretty sure there should be a 5th season: end-of-summer. It's still hot and the sun still hangs in bright blue skies, but when it sets things are a bit more golden, and you might notice a few leaves showing their spines or fading, ever-so-slightly, into yellow. It's a lovely time of year.

Here are a few photos from my end-of-summer. I've had a whopping 10 days off between surgery and medicine clerkships, and they have been glorious. There was yoga on the beach, camping, lazy pancake mornings, plenty of time for our new kitty, and a belated birthday party.

 

The party menu:

1. blini bar with crème fraiche, roasted onions, bean spread
2. heirloom tomato salad
3. zucchini salad
4. roasted carrots (recipe below)
5. summertime shandy/radler/clara [tasty by any name]
6. corn salad and amazing baked goods from friends!

It was a lovely evening, and I was so happy to be surrounded by so many great friends in my own home. Like I said, I need to cook for people more often.

Finally, a recipe! These roasted carrots are incredibly straight forward, but absolutely delicious. They are one of my favorites to bring to parties because they actually get people to want to put more vegetable on their plate. Even people who don't like carrots.

Roasted Cumin Carrots:

Preheat oven to 400 F
Wash and peel several large carrots. Cut them into french-fry size sticks.
Spread onto a baking sheet in a single layer.
Drizzle with olive oil and rub it around with your hands so that they all are well-coated. Sprinkle with cumin seeds and cinnamon.
Bake for about 40 minutes, until the edges begin to brown and caramelize. It's okay if they start to burn a teeny bit.

soggy bread

So, this surgery thing is really difficult, just in case you were wondering. There's no doubt that I'm learning a lot and having some really unique experiences, but at the end of the day I do not feel at all inspired. Check that field of specialties off my list.

I've been doing my best to take care of myself, making vegetables and sleep a priority while other things (the same gym bag has been in my car for 3 1/2 weeks) fall by the wayside. I'm also multitasking and working at my desk while eating, which is less than ideal. Fortunately Ian comes home today [huge smile on my face], so that should help with that.

That is soggy bread on my salad - delicious and highly under-appreciated. There are so many things that you can do with stale bread, and this is my favorite one in the summer, as compared to using it in soups or a panade. I have always been a fan of soggy bread. One of my favorite meals growing up was my mom's pot roast. Part of my love for this dish definitely had to do with the fact that after we all had our share of meat, potatoes, onions and carrots, my Dad would go get a loaf of bread, set a slice in the center of his plate, and pour the cooking juices over it. And I would always follow suit. Just thinking of that salty, soggy, gooey bread makes my mouth water.

I bought a loaf of bread at the farmer's market early in July, but barely ate half of it before it began to get too hard and crusty. So I cut it up into cubes and stored them in a plastic bag in the fridge. Whenever I want to add some to a salad, I put a handful into a bowl and cover them with water to soak while I prepare the rest of the salad. Then I squeeze the water out of them, add some olive oil & vinegar, add them to the salad, and top off with a bit more oil & vinegar. I know few people that need encouragement to eat more carbohydrates, but this is really tasty and some days you just need that extra caloric energy.

In the salad pictured above: arugula, heirloom tomato, edamame, feta cheese, soggy bread, fresh basil, olive oil, balsamic vinegar, salt & pepper.

speaking of salads

It's been quite a while since I have used a recipe. I've been avoiding the stove top, and the idea of turning on the oven would be crazy. It's hot here and my single window unit does the kitchen no good at all. I guess it's a good thing my parents didn't listen when I said coming up from Houston would offer them some relief from the summer heat. Fortunately, I can easily get through the whole summer on salads alone.

Let's take a minute to expand our definition of "salad". I do not mean iceberg lettuce. Not even romaine, or butterhead, or mixed field greens. As far as I'm concerned, a Salad (I'll use a capital 'S' to keep things straight, my Salad has a capital, the standard restaurant side salad does not) requires no leaves, but if you do want that kind of salad you might as well make them spinach or kale or arugula. Something with flavor and nutrients. I have seen many pitiful salads, and I'm convinced that this is why so many people say things like, "I don't like vegetables". What do you mean you don't like vegetables? Your body thrives on vegetables. Throwing some grilled chicken, shredded cheddar, a few diced veggies and ranch onto your standard lettuce is not going to make it much more exciting, or satiating for that matter. There have been times when I have felt a strong urge to teach the world how to make Salads. I'm not sure exactly what that means, but I think that this food blogger is off to a really good start.

So then, what is a Salad? The dictionary says it's basically just a mixture of foods - raw or cooked veggies, sometimes with meat, with a dressing, served cold. See? nothing about lettuce. The key to a good Salad is simply starting with good, fresh ingredients. You can throw in just about anything, you just don't want to get carried away. Often the fewer things the better. I always try to include a good protein source - tuna, nuts, beans, lentils. I often just drizzle a little olive oil and lemon juice over top, but sometimes I actually mix up a honey mustard dressing or some kind of vinaigrette, but I rarely ever buy a pre-made bottled salad dressing. Adding in a grain can easily turn a light salad into a full meal, maybe even a whole week of meals.

Here is a quinoa salad that I made yesterday for a friend's going-away party. I wasn't sure where it was going when I started, but it turned out to be really delicious. This also means I didn't measure, so I'm just guessing on the measurements now. If anything seems off to you, please adapt accordingly, and let me know so I can change it on here. I wish I had more left over for myself, but this is all I've got. Enough for a photo, at least.

Quinoa Salad with Mango and Edamame Recipe:
3 cups cooked quinoa (about 1 cup dry, maybe a bit less)
1 champagne mango, cut into cubes
3/4 cup edamame
1/4 cup red onion, diced
1/2 cup red pepper, diced
1/2 cup feta cheese, crumbled
1/4 cup fresh mint leaves, chopped
1/4 cup olive oil
1 Tbs apple cider vinegar
salt & pepper to taste

Mix everything together. Serve on a bed of arugula, or by itself.


I've got a few other salad ideas up my sleeves that I hope to be sharing on here soon, so stay tuned.

cooking for two

One day, in the middle of last week, I knew that I was going to be able to sleep in the next morning. My current definition of sleeping in is waking up any time after the sun rises high enough to pass a ray of light through one of my windows. Any one of them, I'm not picky. so long as I'm not leaving my house in the dark and driving to work passing party-goers making their final stop at the McDonald's drive-through. In celebration of that fact I invited a friend over for dinner with plans to take a walk and get ice cream afterwards. It was a simple evening, but we relished our taste of freedom and our bit of summer. I've been craving lazy summer days each time I see a block party or a wet-headed, pig-tailed girl riding a bicycle. But now is the time for surgery, and I have plenty of summers yet to live.

Our evening was simple. We introduced our pets and discovered that Zenith is scared of playful dogs. I heard him hiss for the first time ever, which made me a bit sad because he has never hissed at other cats. For dinner I made a salad and corn on the cob. Much of it was fresh from the farmer's market: the corn, butter with garlic scapes, tomato, cucumber, baby mustard greens and a soft buttery lettuce, tarragon white vinegar, sourdough bread. I don't usually peel cucumbers, but this time I did, and I added the peels to a pitcher of water and chilled it in the fridge. I chopped things up and made a dressing. I briefly boiled the sweet corn and slathered it with butter. I was having such a good time before my friend even arrived.

 It made me realize how much I enjoy preparing food for other people. It can be a luxury to prepare a good meal for yourself, but there's something very special about creating a dish - even a basic lettuce & veggie salad - that you will share with somebody else. It makes peeling cucumbers, using up the very last tomato, or splurging on some fresh herbs all seem completely worthwhile. That food becomes a sort of offering, a gift, a poem, an expression of love and friendship, it says "I care about you. I will feed you tasty things."

I'm going to try to have people over for dinner more often. Or lunch, or brunch, or coffee, whatever my crazy schedule will allow. Let me know if you want to come, feel free to invite yourself, my kitchen is open. And I will definitely be throwing myself a birthday party next month - I can't wait to come up with the menu.

cooking in a european apartment

As you can see, our kitchen situation is pretty limited here. I'm beginning to get a bit bored with it to be honest, but for the first two weeks it was a lot of fun to see how creative I could be. I don't have any recipes to share with you, but maybe the following pictures will spark some ideas. We had several meals that turned out to be quite good. They began with me pulling out the few ingredients that fit in our mini fridge and throwing something together, each step of the process inspiring the next without much foresight. Then we would sit down to eat, commenting: "hm, not bad..." (a few more bites)  "actually, it's pretty good..." (a few more bites) "Mmm, this is great!"

this recipe + carrots + garam masala

note: that's Turkey the country, not the bird, but I'm to lazy to re-edit the photo

this idea came from here. it's delicious

short and sweet, and tiny

I have wanted to make green tea cookies for quite a while, but I never could find the original recipe that sparked my interest. Finally I decided to come up with something of my own. I don't mean to brag, but the results are really good - not overly sweet, soft and crumbly, buttery, with a great matcha flavor. If you like green tea lattes, or Starbucks' green tea frappuccino, this should be right up your alley. The recipe makes a lot of cookies, so I froze half of the dough when I made them a few months ago. Last night, when I couldn't take any more studying, I decided to make the second batch (I had put it in the refrigerator to thaw a few days before, predicting just such a situation). I enjoyed them so much that I decided I should share the recipe here.

I started with this basic shortbread cookie recipe and made changes according to what I was in the mood for - green tea - and what I had on hand - no cookie cutters, not enough butter, but plenty of walnut oil.

Green Tea Cookie Recipe:
4 cups all-purpose flour
1/2 teaspoon baking powder
3/4 teaspoon fine grain sea salt
2 Tablespoons chef's matcha (powdered green tea)
2 sticks unsalted butter
1 cup walnut oil
1 cup powdered sugar
1/2 teaspoon vanilla extract

Preheat oven to 350 F. Sift the flour, baking powder, salt, and matcha into a medium bowl and set aside.

In a large mixing bowl beat the butter until light and fluffy, add in powdered sugar and walnut oil, mixing until well combined. Beat in the vanilla extract. Add half of the flour mixture, mix, then add the other half until everything comes together.

Divide dough into two balls if you would like to save half of it later.

Using your hands, make small balls of dough, about the diameter of a quarter. Bake for 10 minutes, or until the edges begin to turn golden. Makes 3-4 dozen.

simple standard lunch

Being parted from your beloved can certainly inspire poetry. Ian is studying abroad and, oh man, you should see the e-mails we write one another. Except for the fact that I will not be sharing them with the world via internet. I've been trying to focus on some of the other, less romantic, positives of him being away: when I need a break from studying I clean instead of just chatting, there are way fewer dirty dishes, I can let the cat sleep on his pillow. It's not much, but it's a reminder to focus on the simple joys in life. It's hard to do that when life is zooming all around you. Sometimes you just have to step back and simplify things in order to see all the beauty.

For me, simplifying what I eat can definitely help. I like to do this by preparing a week's worth of lunches all at once. It's nothing special but it's tasty and filling and healthy, so it gets me through the afternoon quite nicely. In fact, I often get comments when I eat this at school. Somebody says, "That looks good, what is it?" and I'm surprised because it's really just beans and rice. In fact, that just happened to me right now as I am writing this. So, if you've ever wondered, here it is:

• Cook 2 cups of brown rice, according to package instructions
• Cook 1lb. of dried beans - I use a pressure cooker and it takes <30 minutes. If you don't have one, try soaking the beans overnight first. Then drain, re-cover with water, bring to a boil, simmer for several hours, until tender. Alternatively, you can use canned beans, just opt for salt-free and drain them before using. [We could talk about the hazards of BPA-lined cans here, but I think that if that gets you to eat a nutritious meal then it might be worth the risk.]
• Steam or lightly sautee green vegetable of your choice - broccoli, green beans, a bunch of kale or chard. Sometimes I even cheat and use frozen vegetables.

Get out a few portable containers (glass, please, if you will be microwaving). Add a large spoonful of each of the above. I usually aim for close to 1 cup of each. You might feel satisfied after eating less than this, but it's pretty low calorie and I usually find myself wanting to eat the rest in a few hours. Drizzle on some olive oil, freshly ground black pepper, and turmeric. I'm pretty liberal with the turmeric - everything should be yellow.

pass the peas

Sunday night we had a couple friends over for dinner. I made this butternut squash lasagna, they brought over wine, as well as chocolate and tea for dessert. I had intended to take pictures throughout the evening, but somehow once I started cooking my camera never even crossed my mind. All I have to show you is this morning-after table.

Fortunately, some morning-after meditation helped me get going on a day full of studying.

I also have a recipe. I've been putting it off in a way because, well, first, I have to convince you that I really do like peas. My mother will be shocked to read this, but it's true. It all started with this recipe. Sure, it livens things up with lots of butter and prosciutto, but in the end you are still eating a big bowl of peas. And I can eat a really big bowl of peas for dinner. It's one of my mainstays when Ian is not around because it is quick and easy, and one of the few foods that he does not care for. In the end it is basically just a bowl of every child's least-favorite vegetable, but I can't get enough of it. The key is to cook the peas just long enough for them to soften up and release all their sweetness, but not to let them turn into mushiness. It should be a vibrant green, a sweet earthiness with flecks of garlic and acidity from caramelized tomatoes. If you're not convinced, try the link above, and then when you fall in love with it, go ahead and give this one a try too.

Sauteed Peas & Tomatoes Recipe:
1 clove garlic, minced
1 handful grape tomatoes
1 cup frozen peas
olive oil
salt & pepper

Heat about 1 tablespoon of olive oil over medium heat and add the tomatoes. Cook until the skins begin to brown; they may even burst as you push them around with the back of a spoon. The more patience you have the sweeter they will get. When they are near done add in the garlic and cook 1-2 minutes more.

Add the peas, cook with a lid for 5-10 minutes, checking occasionally to give them a stir and to be sure you do not overcook them. They should be sweet and tender, but still a vibrant shade of green. Season with salt and pepper. Drizzle with more olive oil and a squirt of lemon juice if desired.

Take it up one more notch by adding some Parmesan and a hearty slice of bread.

bottle that feeling up

I recently read Cutting for Stone by Abraham Verghese. This novel did not receive very high reviews amongst the literary community, but it was strongly recommended to me by several medical students and physicians. Like them, I loved it. I suppose it stems from a love for the intertwining of medicine and art. Verghese is a physician who displays passion for pure, simple, hands-on medicine. He lauds the skilled physician who considers the whole of the patient and is able to diagnose with only his hands. Reference: "A doctor's touch" TED talk.

Throughout the novel he describes anatomy and disease processes in a clear and beautiful manner. Well, beautiful compared to a textbook. Apparently it's gibberish to the non-medical ear. Either way, I soaked it up and felt inspired to continue along this path to becoming a doctor. It made me want to really know my stuff - well enough to write about it without having to reference Netter's, well enough to feel minute but essential differences between radial pulses. (Shoot, I still get excited when I feel a liver edge.)What I'm about to say may sound crazy, but it was enough to make me think that studying for boards might not be that bad. Synthesizing all that I have learned the last 2 years, putting the pieces together and seeing the bigger picture of what all this time and discipline has really been about.

Wow. I wish I could bottle that feeling up and carry it around with me for the next 5 months.

Maybe a little Ethiopian food will help as a reminder. You see, most of the novel is set in Ethiopia and descriptions of the food sneak in every now and then. Of course, I became curious about sour injeera and garlicky wat. Finally, this weekend, we went to the Ethiopian Diamond with one of our favorite food-loving couples. To be honest, the experience itself was worth a lot more than the food. Don't get me wrong, it was tasty, but I don't think I would get excited about leftovers. The dinner itself was fabulous. The restaurant was filled with groups of people from every ethnic background imaginable, all eating with their hands, smiling. I love eating with my hands, like adding in that additional sense makes the food that much better. Ian had a bit of a cold, but medical students are pretty proud of their immune systems and nobody minded his hands in the mix. The sour injeera, salty meats, sweet honey wine, and friends to share it with all combined to make a beautiful evening.

the best kind of warmth

It is cold today. Right now it is 6 degrees Fahrenheit, to be exact. Growing up in Houston, my personal test of how cold it was, was whether or not I could see my breath. Now it's whether or not I can feel my face after walking across the hospital campus from my car. Why/how did people settle this land before heaters and fleece?

One good thing about ridiculously cold weather is that it makes me feel that much better about using both the stove top and oven at the same time. In my opinion, that is one of the best kinds of warmth. Second only to climbing back into bed in the morning to wake Ian up. A cold day, a warm kitchen, a hearty meal... that's a lot of encouragement to spend some time cooking. There was only one problem: studying. Ah, the life of a medical student. Fortunately, I decided that listening to recorded lectures, albeit somewhat passively, was good enough and set to work on a recipe that I tucked away a couple years ago.

I guess I was intimidated by this recipe. There are multiple steps, requiring multiple dirty dishes and a good bit of hands-on time. I found it on Orangette, one of my very favorite food blogs. She has some incredibly satisfying, self-standing vegetable dishes, delectable scones, lovely photographs, and a good bit of wit and humor thrown into each post. I mostly followed her recipe for Chard, Onion, and Gruyère Panade, which she adapted from the Zuni Café cookbook, but I took a few shortcuts, which I explain below.

I was a bit worried that the changes I made would take too much away from the texture and overall desired effect of soggy bread and gooey cheese. All I can say is that, while I have no point of comparison, the outcome was delicious. Warm and filling, a perfect balance of textures, flavors, and food groups. I added a poached egg on the side, but can honestly say that it didn't really add anything.

Next time I make this (and there will definitely be a next time), I plan to add more onion and make at least 3 times as much. I can't wait to eat my leftovers tomorrow.

Chard, Onion, and Cheese Panade Recipe:
I tend not to measure or keep time while I cook, so I'm just giving you some brief instructions, highlighting where my recipe differed from the original. If you prefer more guidance, I suggest you look at the original.

1 yellow onion, quartered and sliced (I plan to use 3 next time)
5 large cloves garlic, thinly sliced
2 bunches swiss chard (or other green)
about half a loaf of old bread, cubed
2 handfuls grated cheese - I used as mix of Emmanteler and sharp white cheddar
2 cups chicken or veggie broth
olive oil
salt & pepper

1. Caramelize onions
Heat olive oil over medium heat, add onions. Cook for a few minutes before stirring, allowing them to begin to brown. Stir in the garlic and a pinch of salt, and cook on low heat for another 30 minutes or so, stirring occasionally

2. Wilt chard
Remove the stems and chop them up into thin pieces, like you might with a stalk of celery. Cook these in olive oil over high heat for a couple minutes. Meanwhile, prepare the rest of the chard by rolling and slicing into ribbons. Add it to the stems and olive oil along with some salt & pepper. Allow this to cook about 2-4 minutes, stirring a bit so that it becomes uniformly wilted but still maintains good structure and bright green color.

3. Prepare bread
In a bowl, add some olive oil and about 1/4 cup of the broth to the bread and use your hands to rub it in.

Preheat oven to 400. Pour the rest of the broth into a small pot and bring to a simmer.

4. Layer
In a casserole dish, begin with a small scoop of the onion mixture. Then bread. Then more onions. Then chard. Then a handful of cheese. Repeat. Of course, the number of times you do this will depend on the size of your dish and the thickness of your layers. I only managed to get two in, and I had about a cup of chard leftover. As long as you finish with cheese on top you're fine.

Pour the rest of the broth over the panade, making sure to get it around the edges of the dish. Cover with a lid or aluminum foil and place in the oven. (I put a baking sheet underneath in case it bubbled over, but it didn't.) Cook at 400 for about 30 minutes. Lower heat to 325 and cook for another 30 minutes. Raise heat back up to 375, remove lid and cook for another 15 minutes so the top crisps up a bit.

When it's finished cooking allow it to cool a bit before serving.

Enjoy!

sweet potatoes and greens

It's been a while. Okay, so it hasn't been that long, but it feels like a very, very long time. It can all be blamed on this. But that's over now. It was a huge success and incredibly rewarding to see all that planning pay off. It's been quite the distraction from life - please, don't even ask me how my studies are coming along. Somehow I did manage to find a bit of a routine that involved waking up before the sun, doing yoga, and having an hour of sanity all to myself.

I also managed to maintain a reasonable diet, thanks to Ian. He keeps things simple: spinach salads, scrambled eggs, hummus veggie wraps, leftovers. That's about it, but it certainly does the trick. I, on the other hand, crave creative meals and time spent in the kitchen. In the last 2 weeks this only happened once, but it was a good one, and I'm glad I get to share it with you now. The meal was somewhat inspired by this recipe. Plus the fact that I didn't want to deal with any grains, had two sweet potatoes that needed to be eaten, and really wanted to use my new mandolin. (Thanks, Aunt Vera!)

Part of what makes this so tasty is the oil-cured olives. Have you tried those before? If not, you should add them to your grocery list. Or maybe even take an extra trip to the store. Most grocers carry them in the deli section where you can scoop out your own olives and pay by weight. They are a beautiful addition to just about any dish I have tried them with, or on a cheese plate, of course. They have a strong, earthy flavor and saltiness that is a bit much when eaten plain, but oh so complimentary to other sweet and savory foods. Like sweet potatoes, or a mellow, creamy cheese. I love them on a salad of mixed greens, feta cheese, and sunflower seeds. So, even if you don't want to go for the whole recipe, at least give the olives a try. I'm pretty sure you will love them.

Sweet Potatoes & Greens Recipe:

2 sweet potatoes
zest of 1 lemon
1 handful of walnuts
1 bunch kale, or other leafy greens
2 cloves garlic
olive oil
red pepper flakes
salt & pepper
oil cured olives, pits removed & quarter

Preheat oven to 350

For the sweet potatoes:
Wash and peel. Thinly and evenly slice. (You can use a mandolin if you have one.)
Coat a casserole dish with a bit of olive oil.
Layer the potatoes in a casserole dish, sprinkling each layer with a bit of lemon zest, salt, and pepper. Sprinkle walnuts on top. Cook, covered for about 45 minutes.

In the meantime, prepare the greens:
Wash, remove thick stems, and coarsely chop.
Heat olive oil on med-low heat. Mince or press the garlic and add to the warm oil.
When that becomes fragrant add the greens. You may have to do this a bit at a time, allowing them to cook down a bit before you can fit them all into your pan.
Stir occasionally. Add in salt, pepper, and red pepper flakes to taste.
Add the lid so that they will steam and cook for about 5 minutes longer.

When both are ready, assemble on your plate with potatoes on bottom, greens on top, and garnish with the olives.

[optional: feta cheese or a dash of lemon juice can also be good additions]

return to italy

I took my first combined neuroscience & pharmacology exam of the year on Monday. Tuesday it was right back to classes from 7:30 am - 1:30 pm, followed, of course, by more studying. I feel like I'm still recovering, but at the same time I'm already worried about getting behind on this next chunk of material. Ahh, medical school. I know, this is what I signed up for. I just need to get over it and stop feeling sorry for myself.

One good thing about an exam is that it gives you a reason to celebrate. I celebrated by bringing a bit of Italy to my kitchen. Right now, the best part of Italy to revisit in my mind is Sora Margherita in the Jewish ghetto of Rhome. I have definitely added this to my list of favorite eating experiences. We ate lunch there on a hot, sunny day. I was very excited to try this restaurant, described as a hole-in-the-wall joint that officially registered as a "club" rather than a restaurant in order to avoid stricter regulations. We knew not to bother looking for a sign and spotted the red curtains across the square. In front was a woman feeding pigeons and a few wooden chairs for waiting customers. We waited on those chairs in the brilliant sun for a good thirty minutes before there was space for us inside.

We walked to the back of a warm, cramped restaurant, past white paper table cloths and full, satisfied faces. In the back corner of the restaurant we started by ordering much-needed cold beers. The waitress didn't speak much English but we managed to understand each other well enough to agree to her suggestion that she bring us the day's specials. This sounded like fun to me, and I would have approximately forty-seven questions about the menu if left to decide for myself. We started with some kind of frittata and an amazing artichoke that had been fried until the leaves were crisp as chips. This was followed by several more plates: a meat ravioli with fresh ricotta and lots of black pepper, giant meatballs with sweet green peas and gravy that happen to be the best meatballs I have ever tasted, a lasagna with red sauce, and I don't remember what else. We joined the ranks of full, satisfied faces.

While Ian and I were in Italy this summer we saw and ate zucchini flowers everywhere. Of course, I had heard of them before but don't think I had ever eaten a zucchini flower or seen one in a grocery store before then. This past weekend Ian spotted some at the Oak Park farmer's market and snatched them up. Perfect timing.  I read about many ways to enjoy these treats - raw, torn into a salad, made into pesto, cooked with a soup, roasted... We went for the traditional (decadent) version: stuffed with cheese fried. Yum! It was actually very easy and after glancing at a few different recipes we were able to make them without any direct instruction in front of us. If you have a plant of your own or see them at the market, I would definitely give them a try!


Stuffed Zucchini Flowers Recipe:
12 zucchini flowers
1 egg, whisked
1/4 cup all-purpose flour (whole wheat)
fontina cheese
fresh herbs, chopped (like oregano, parsley, and basil)
salt and pepper
olive oil

Wash the flowers as well as possible and remove the inner pistil.
Fill each with a pinch of cheese and herbs.
Add some salt and pepper to the flour in a shallow bowl.
Dip flowers in egg and then flour so that they have a light coating.
Heat olive oil in a large pan. Cook over medium-high heat until flowers begin to look a bit crispy.