Aloha Salad (kidney diet)

I found this recipe in a cookbook for renal patients.  A lot of fruits and veggies are actually off-limits for people with chronic kidney disease (CKD) because they're high in potassium (a good thing for the rest of us but with impaired kidney function, potassium will build up to dangerous levels in the body).  So finding CKD-friendly side dishes can be tricky.  Especially since I also have to balance a number of food allergies, sensitivities and preferences within my family.  One serving of this salad (pay attention to serving sizes!) is 112 mg potassium and 26 mg phosphorus.

This "salad" proved to be quite a hit (and about the only way I've found to get my 3 year old to eat carrots without squawking).  I am not a fan of describing anything with Jello as a "salad" but it seems to be a thing here in the Heartland (and also in many 1970's era cookbooks...but I digress).  However, this "salad" was more fruit/veggie and less Jello so I'll let it ride.

Since it's a gelatin "salad", you need to make it in advance so it can set up.  My favorite thing ;)  You can also prep this in stages if you need to, like if your baby is teething and NEEDS you to hold her CONSTANTLY except for when she dozes off for a few minutes at a time.  Just a hypothetical example.  Grate the carrots, measure and mix the dry ingredients, measure the liquid ingredients, and fridge each part until you're ready to put it together.

We are avoiding artificial dyes at my house (in addition to all the aforementioned food restrictions...I told you it gets tricky to plan menus), so I got to experiment with substituting a homemade, dye-free mix for the box o' Yellow 6, er, Lemon Jello.  It turned out very well.

The tricky bit about applying this substitute widely in recipes calling for a box of Jello is figuring out what to use for flavoring that doesn't skew the liquid ratio but still gives a punch of flavor, especially if you try to create flavors other than citrus.  In this recipe, I used a bit of lemon juice in place of some of the water called for in the OR as well as a lot of lemon zest.  To substitute for other flavors, I'd look into dye-free flavoring oils over juices or extracts...you'll get more flavor without adding liquids.  If your recipe calls for water, you can swap some or all for a juice or puree but you might need to pay attention to how the acid from your flavoring liquid impacts leavening reactions.

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Gumbo Z'herbes

I saw the original recipe in the May 2013 issue of Food & Wine magazine.  It's a meat 'n' greens stew, and takes advantage of all the tasty spring greens hitting the markets (or coming up in your garden) at this time of year.  As a stew, you can make it in advance very nicely...the first time I tried this recipe, I cooked it fully in the morning and put it in the crockpot to keep warm until we got home that night.  It also freezes beautifully.

Btw, "z'herbes" is shortening of "fines herbes"...a mix of fragrant, flavorful green herbs such as tarragon, rosemary, thyme, parsley, lavender and so on.  It's pronounced "zayrb", if you're a French linguistics nerd like me ;)

The OR calls for particular amounts of particular greens and particular amounts of particular cuts of pork...I think of it more as guidelines ;)  I LOVE that I can throw in that half a head of cabbage that's left after making cabbage 3 different ways for a regular side dish, the rest of the collard greens left over after making sausage-stuffed collards, the nubbin of romaine lettuce left over from 2 salads.  Use turnip greens, beet greens, mustard greens, chard, kale, spinach, collards, spring mix, romaine lettuce, iceberg lettuce...about 3 lbs. of whatever is green in your fridge or garden.

And you can throw in handfuls of oddball greens like carrot tops (if you get carrots with the frondy greens still attached), second-year parsley (oddly, my parsley survived our winter and is coming back up and preparing to bolt as biennial plants do), watercress or arugula that you scavenge out of your early garden.

Clockwise from left: Ham hock, chopped hamsteak
with thyme, andouille

I'm also using up the last of our locally-raised hog.  When you buy a whole animal like that, you wind up with...well...weird bits.  Bacon ends.  Bony sirloin roasts.  Smoked hambones.  Tiny pork chops that are too little to serve by themselves.  I'm throwing all that stuff in this stew.  You can use fresh pork shoulder or loin, smoked pork, sausage links (andouille is traditional, and is the only thing I've bought special for this stew), ham hocks, hamsteak, chopped ham, neck bones...about 3 lbs. total.

When you chop up all those greens, it's a LOT.  You'll need an 8 quart or larger pot.  And then you only add 2 quarts of water to that pile.  It seems like too little.  It's not.  Trust me.  The greens cook down and give off their own liquid to make a flavorful broth that the stew is built on.  You do not want too much water here.  Here's how to tell if your tiny amount of water is boiling when you can't see it under a mess o' greens...put the pot lid on, turn the heat to high, and when there's condensation on the underside of the lid, you're good to go.

Lastly, the OR calls for file powder which I don't keep in my pantry.  File is a flavoring as well as thickening ingredient.  I add extra flour to compensate for the lack of file.  Use 2 tbsp flour instead of 4 tbsp and 1 1/2 tsp file powder if you want.  You can always add some beurre manie at the end if your stew seems too watery.

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Prep-ahead Plan for Salad Nicoise

I love, love, love salad nicoise with all its little components...marinated olives, hard-boiled eggs, steamed green beans, boiled new potatoes, roasted fish and citrusy-garlicky vinaigrette...but it's kind of a pain to make from Step Zero.  That is, if you have to make each of those individual components just for the salad, that's a lot of steps and a lot of work. 

Despite the hoity reputation of French cuisine, I think most French dishes originated with busy housewives who had more pressing things to do than sit around pitting gourmet olives, shelling hard-boiled eggs and quartering green beans lengthwise each day for dinner.  I'll bet the first Nicoise woman to make this salad had a bunch of stuff leftover from other meals, and put it all together for dinner before it got barmy.


I think the best way to make this is to plan ahead and make extras of the things you'll need for the salad as meal components the day or two before...if you want to serve salad nicoise on Wednesday, boil eggs for snacks and breakfast on Sunday and set aside 3; serve boiled potatoes with dinner on Monday, and fish/steamed green beans on Tuesday and make make twice as much to set aside half for the salad; and on Wednesday make vinaigrette and wash lettuce.  Easy-peasy.

The traditional components of salad nicoise happen to show up at a lot of holiday meals, too...olives from the relish tray, deviled eggs (they're basically hard boiled eggs with a little mayo), green beans and baked or boiled potatoes as side dishes.  Why not throw those leftovers together to make a salad nicoise, holiday-leftover-style?  With Easter coming in just over a month, I'm keeping this idea on the back burner.

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Make ahead Wheat Berry Salad

This salad is one of my top 10 favorite recipes.  The whole wheat kernel base is layered with artichokes, bitter greens, peppers and olives and finished with the classically Greek lemon-olive oil-feta flavor party.  Once you've got the wheat berries prepared, it goes together quickly and only gets better over the course of a couple days in the fridge...read: it *likes* to be made ahead and the leftovers are delicious!  It can stand to be out of the fridge for awhile (and tastes better served at room temp anyway) so it's suitable for picnics or dinner at your kids' Little League games. 

It's also a recipe that I never quite make the same way twice...it depends on what I have on hand and how willing I am to have 1/2 a can of something hanging around after I finish the recipe.  It's not so much a recipe anymore as guidelines :D  Originally, it was a recipe from the Washington Post food section.  They recommended serving this as a side dish with grilled fish or chicken, but I serve it most often as a vegetarian main dish.

Wheat berries

Wheat berries are the whole kernel of wheat, what comes off the plant before it gets flattened into cereal or ground into flour.  When cooked, the  individual kernels are chewy and toothsome.  They pop between your teeth like caviar or grapes.  They have a nutty, grainy flavor and make a much more flavorful salad base than rice (the usual grain-and-vegetable salad suspect) in my opinion.

Top Row: Red bell pepper, black olives, radicchio
Middle Row: Feta, chickpeas, lemon
Bottom Row: Radicchio, cherry tomatoes, artichokes

Cooking the wheat berries is a lot like cooking dry beans.  Some folks say they can be cooked without soaking first, but I prefer the results from soaking then cooking.  You can do either the overnight soak, then cook them, or do a "quick soak"...just like for beans!  Here is how I put together this salad last night for dinner tonight...I put the wheat berries in a saucepan covered with 1" of water and brought it to a boil.  I boiled for 2 minutes, then turned off the heat and covered the pan.  I let them stand for 1 hour (this is the "quick soak" method) while we put the kids to bed.  Then I drained them, rinsed them, covered them again with water, brought to a boil, reduced the heat, covered and simmered for 50 minutes while I zoned out and watched TV.  Drain.  Ta-dah!  Cooked wheat berries!  I measured and chopped the remaining ingredients this morning, but I could have done that while the wheat berries were cooking for 100% Dinner Done Yesterday ;)

This recipe lends itself to tweaking...use regular black olives or the fancy marinated olive bar ones, use fresh red bell pepper or roasted red pepper, use radicchio or arugula or a handful of salad from a bag of spring mix, whatever you have on hand!

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Wretched excess, grapefruit style

Sauteed Grapefruit Chicken with Salad and Grapefruit Honey Dressing

It's that season...big boxes of all manner of citrus fruit everywhere...in the grocery stores, being hawked by your local high school band members, in the mail from far-away relatives.  Tangelos, tangerines, big navel oranges, small blood oranges, and of course grapefruit.

Personally, after one grapefruit breakfast, I'm done for the year.  But I've still got plenty to use up in the pantry.  The obvious secondary use for excess grapefruit is cocktails, but one Greyhound (like a Screwdriver, but with grapefruit juice) is also enough for me. 

And so I start marinating stuff.  Shrimp, chicken, salad...grapefruit brings a surprisingly sparkly and probably novel flavor to the party.  Here is a recipe I've previously blogged about for grapefruit marinated shrimp.  Today I've zested and juiced 2 medium grapefruit and I plan to get 3 dishes out them for 2 meals. 

Juice and zest divided: 4 tbsp zest with salt and pepper
for Sauteed Chicken (bottom left), 1/2 tsp zest and
1/4 cup juice for salad dressing (top), 1 cup juice
for Un-Buffalo Chicken Tenders (bottom right)

The salad dressing is a variation of a recipe from the classic red gingham Better Homes & Gardens cookbook and makes enough for 8 servings, so you can serve it with 2 separate meals.  The Un-Buffalo Chicken Tenders is a variation of this recipe that I created for my husband's grandmother so that I could "split" the recipe between a spicy version and non-spicy version without needing to cook a totally separate meal for those who prefer to skip the heat.  An overnight marinade in any type of acid (like hot sauce, citrus juice or apple cider vinegar) makes for beautiful fork-tender sauteed chicken. 

Both meals can be prepped ahead, though only the zest-marinated chicken can be frozen for any significant length of time.  The dressing will keep several days in the fridge.  The dressing will also require an immersion blender, electric whisk, food processor or stand blender to properly combine the honey with the other ingredients.

Be sure when you season your dishes not to go overboard with salt.  Citrus hits the same points on the tongue as salt so even a moderate amount of salt will be intensified in combination with citrus zest.

A tip about juicing any citrus fruit...put the whole fruit in the microwave for 10 seconds before juicing, especially if you've taken it straight from the fridge.

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Tempeh Salad

Packed for eating on the run tonight.

After the richness of Thanksgiving, I need some vegetables that aren't covered in cheese sauce or deep-fried onions.  This recipe is just the ticket, plus it goes together fast and can be made entirely in advance for a chilled salad. 

Tempeh is a soy-and-grain based food product that has a sturdy texture (unlike tofu) and a robust flavor (also unlike tofu). I'm not going to say that when you eat it, you'll think you're eating a steak but it hits the same textural and flavor points that a lot of meat products do. In fact, as I was cooking this one day, I had a delivery person at the door who commented that dinner smelled really good and he thought he might make some sausage for dinner, too LOL

I like wilted salads, so I top the greens with the hot tempeh mixture.  I get a little crunch by leaving the bell pepper and celery in this recipe raw.  You could saute the pepper and celery as well, though and wait for the whole mixture to cool before adding to the salad for a different effect.

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Easy-Easier-Easiest: Celery Root

Celery root, or celeriac, is one of my favorite autumn veggies.  It's only available at this time of year, so I eagerly await it.  The edible root is covered in a nobbly, creviced peel that must be cut away with a knife...no veggie peelers here!...and has the grassy, bright aroma of celery married to the creamy, crunchy goodness of a root vegetable. 

It can be eaten raw or cooked, depending on how much time you want to spend with it.  Celery root is a happy participant in any root veggie ensemble, whether roasted alongside sweet potatoes and turnips or mashed with potatoes, or is particularly delicate on its own as a side dish.

Like apples and potatoes, cut celeriac will begin to brown so if you cut it ahead of time, be sure to toss it with something acidic like salad dressing or store it submerged in lemon water.

NOTE: While not evenly remotely related to celeriac, jerusalem artichokes (or sunchokes) are low-glycemic impact tubers harvested in the fall that you can also prepare in the following ways.
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Cucumber Chive Flower Salad

I have recently discovered that the pale purple flowers topping chive stems are edible.  They're toothsome without being cronchy and are perfectly onion-y.  Pull the florets off the puffball of the flower and sprinkle them into salads (like the one below) or pilafs or on burgers or burritos.  If you don't have flowering chives growing in your garden, substitute about 2 tablespoons of snipped chives, sliced green onions or chopped red onion.

I use Splenda in the dressing rather than sugar as it dissolves better in the vinegar, but feel free to use an equal amount of sugar instead.

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No-cook leftover make-over, and purple cauliflower

It is 86F and HUMID.  I try very hard to avoid creating extra heat in the house when the weather gets like this (so for 3 solid months, I try not to turn on the oven).  So for dinner we had no-cook steak salad, electric kettle-blanched cauliflower and microwaved rice. 

If a salad has chunks of steak in it, it's a manly salad, right?  Leave out the lettuce and only use toothsome veggies, and it's really manly (as well as being as perfect vehicle for no-cook cookery).  Since there's no lettuce to wilt, this salad can be prepared and even dressed well in advance.

Blanching the cauliflower using water boiled in an electric kettle saves energy, heat and anti-oxidants...colored cauliflower (orange, green or purple) should be cooked very lightly, if at all, to preserve the color and nutrients that the unusual color brings to the party.

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Sardine Salad

This takes 5 minutes to prepare, start to finish.  No kidding.  No heating up the house with the stove or oven, and hardly any dishes to clean.  It's low-carb (even lower if you make your own dressing).  One serving is about 300 calories (if you are judicious with the salad dressing), and most of the ingredients live in your pantry.  The only thing you need to make sure to get fresh is the salad mix. 

But wait a minute...sardines??  I hear you in the Peanut Gallery.  Do you eat canned tuna?  Oh really, well sardines taste pretty much exactly like canned tuna, except not as dry.  And sardines are WAY better for you than canned tuna.  Sardines have more Omega-3 fatty acids than canned tuna, lower levels of mercury than canned tuna, more Vitamin D than canned tuna, and receive an uncomplicated "best choice" sustainability rating from the Monterey Bay Aquarium Seafood Watch versus the tiered rating canned tuna gets.

I highly recommend getting boneless, skinless sardines which are slightly more spensy than bone-in, skin-on but worth the savings in aggravation.  The kids didn't go bonkers for this, but they did eat some sardines.  I left the salad dressing off their plates.  The 1yo ate bites of sardine tucked into pieces of bread, and the 2.75yo ate it dunked in ketchup.  So don't skip this one just because you don't think the fam will like it...you never know until you try! 

No picture this time, since this was dinner after my extravaganza of prep-ahead cookery and I was just pooped.
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Orange and pepper baked fish with Picnic Green Bean Salad

Tonight is the perfect storm of reasons why I can't make dinner at dinnertime.  No outside play time due to inclement weather, early naptime and anticipated late spousal arrival equals too much juvenile energy without adult backup, and that means that not even the Wonder Pets will guarantee me 10 tantrum- and injury-free minutes to put dinner together at Hungry O'Clock.  So everything on the menu tonight was prepared at 8am this morning and will require almost no attention to complete at 6pm.

The fish can be prepped ahead and made into a freezer kit, while the beans are make-ahead but not freezer-friendly.  Whether you're prepping ahead for same-day or next-day cooking or freezing the fish, don't marinate fish until right before cooking.  The acid in the orange juice will turn it into ceviche (not a bad thing, but not what we're going for here) if left too long. 

The beans are best at room temperature, but I doubt I'll remember to get them out of the fridge with enough time to warm up that far.  You basically want to make sure the vinaigrette has a chance to unsolidify as it will harden up when refrigerated.  This is a great dish to make for a picnic or pitch-in because it benefits from a day of melding with no last-minute cooking/assembling and it doesn't need to be kept at dairy-based food safety temperatures. 

My last thought is on preserved lemons.  I adore lemons, and used to make preserved lemons pretty regularly.  If you make/have them, this is a delicious salad to put them in.  Chop up a piece of the rind and discard the flesh. 



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Roasted spring vegetable salad

I am a huge fan of warm or room temperature salads.  This is adapted from an aggravating recipe that I clipped out of the Washington Post a million years ago.  My adaptation involves many fewer steps and only uses vegetables that actually grow in the same season (the original included zucchini and asparagus...yeah, yeah, you CAN buy asparagus nearly year-round...doesn't mean you SHOULD). 

It really is helpful to the cook the beets separately so that they don't color the other vegetables, unless you like completely purple food.  That's today's edition of "I Screw Up So You Don't Have To".

Roasted vegetable salad
Makes 3-4 servings

Dressing:
1/4 cup olive oil
1/4 cup red wine vinegar
1/2 tsp lemon pepper

Shake oil, vinegar and lemon pepper together.  Set aside.

Salad:
2 tbsp olive oil, divided
2 tbsp butter, divided
1 medium onion, sliced
2 medium carrots, sliced
1 lb. asparagus, tough ends trimmed and cut into 2" pieces
1 bunch beets, peeled and cut into 1/2" pieces
1 tsp lemon pepper, divided
1/2 tsp dillweed

4 cups shredded romaine lettuce
1/4 cup parmesan cheese or goat cheese

Heat 1 tbsp olive oil and 1 tbsp butter over medium-high heat.  Saute onions and carrots for 3 minutes, stirring frequently.  Add asparagus, 1/2 tsp lemon pepper and dill, and saute another 5 minutes, until vegetables are browned and soft.  Put vegetables into a bowl.

Heat 1 tbsp oil and 1 tbsp butter in the same skillet and lower heat to medium.  Add beets to the pan and season with 1/2 tsp lemon pepper.  Saute beets for 8 minutes, until soft.  Add beets to other vegetables. 

To serve, dress the lettuce with the vinaigrette, reserving some for serving at the table.  Put the vegetables in the dressed lettuce and sprinkle with cheese.  Pass extra dressing on the side. Pin It