We’re still at the tail end of heart month so this recipe is packed with heart healthy goodness in the form of kidney beans. Research has found that higher legume consumption was associated with a whopping 82% reduction in risk of heart attack. Beans are also a great source of protein and are a favourite of vegetarians instead of meat or fish. As a meat eater I love the variety so I use beans in some of my recipes as an added boost.

Serving Suggestion: I served these with spaghetti squash (check here for recipe) to replicate spaghetti meatballs but much better…I think.

RECIPE:
1 cup bulgur wheat
2 cups homemade veggie stock
2 cups cooked red kidney beans
1 large red onion – fine dice
2 garlic cloves – minced
2 tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
2 organic eggs – beaten
1 cup Ener-G gluten free breadcrumbs or Italian breadcrumbs
1/4 cup cilantro – chopped
2 tbsp fresh marjoram – chopped
S&P to taste

DIRECTIONS:
Begin by cooking the bulgur in the veggie stock for about 20 minutes or until cooked. Taste it to make sure.
Preheat a medium saute pan on medium-low heat for 1 minute. Add olive oil and saute onion for 1 minute. Add garlic and spices and continue cooking for additional 3 minutes, stirring, until onions are cooked and translucent.
Remove onion mixture and set aside to cool.
Place cooked bulgur, onions & cooked beans in a large mixing bowl and add egg. With clean hands mix together along with the breadcrumbs and herbs.
Taste and season with S&P.
With wet hands roll each meatball to a golf ball size and lay on a foiled oven tray.

You can do this ahead of time and refrigerate until ready to eat. This will also help to firm them up.
When ready, preheat broiler and place tray under broiler to heat through and make crispy.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

For those of you that don’t know, this month is National Heart Month. Not to get too Debbie Downer about it but heart disease is the country’s no. 1 killer. We all know the co-relation between food and a healthy heart. Making wise food choices is so important and with childhood obesity on the rise reaching epidemic proportions we need to take back control of what we put in our bodies. We only have the one!

According to the American heart assoc. living a heart healthy lifestyle includes making wise daily food choices. Here are some of their recommendations:

• Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
• Select fat-free, 1% fat and low-fat dairy products.
• Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
• Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
• Cut back on beverages and foods with added sugars.
• Choose and prepare foods with little or no salt. Aim to eat less than 2,300 mg of sodium per day (or less than 1,500 mg if you are in a higher risk group for high blood pressure).
• If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and two drinks per day if you’re a man.
• Keep an eye on your portion sizes.

In addition to healthy eating habits, the American Heart Association also recommends doing the following to lead a heart healthy lifestyle:

• Avoid use and exposure to tobacco products.
• Achieve and maintain healthy cholesterol, blood pressure and blood glucose levels.
• Emphasize physical activity and weight control.

One of the best foods you can eat is oatmeal, or porridge as we called it when I was growing up. Not only is it full of fiber but it helps reduce bad cholesterol, which is what blocks the arteries and leads to heart attacks. I’ve been eating a bowl every morning since I was young, totally true. I love the stuff. Here I decided to crumb some fish with it in place of bread crumbs and bake it. Serve with my homemade tartar sauce and you’re golden…..and heart healthy.

RECIPE:
Serves 4
4 x 4-5 oz Pacific Sole (an eco-OK fish)
2 organic egg whites, beaten (for breadcrumbing fish)
1 cup old fashioned porridge (oatmeal)
1 tsp smoked paprika
1/2 tsp lemon pepper

Tartar Sauce:
2 egg yolks
1 tsp dijon mustard
1 cup canola oil
1/2 lemon – zested
1 tsp capers – chopped
1 tbsp parsley – chopped
3 gherkins (cornichons) – chopped
1/4 tsp black pepper
pinch salt

DIRECTIONS:

Preheat skillet on medium heat for 30 seconds. Add oatmeal and brown oats, tossing occasionally until golden, 7-8 minutes approx. Do not burn.
Once golden brown place in food processor along with paprika and pepper. Pulse to breadcrumb consistency but not too fine.

Now we’re ready to coat the fish. To do this simply dip the sole in the egg whites and let drain over the egg bowl to catch any excess drippings and then coat gently in the oatmeal crust on all sides. Once coated lay on a foiled or parchment paper lined tray until ready to cook.

To Make Tartar:
Tartar sauce is a mayo-based sauce. Homemade mayo is one of the easiest condiments to make and is way more healthier and tastier than store bought. When making homemade mayo you’ll notice it’s colour right off the bat–it’s not white, it’s yellow. Crazy isn’t it?

Place the egg yolks in the food processor along with the mustard & zest. With the machine running slowly add the oil to emulsify. If the mayo looks too thick add a drizzle of cold water to smooth it out. Once all the oil has been incorporated add the capers, gherkins, parsley & salt and pulse for 20 seconds. Done. Pop in the fridge until ready to eat.

From aioli to tartar sauce

To Cook Fish:

Preheat oven to  420°F.

Lay fish on foiled oven tray and spray both sides liberally with olive oil spray. Pop in oven for 8-10 minutes until crispy and firm to touch.

Cheers to healthy hearts!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Recently my good lady decided to nominate me for a local pioneer program. I didn’t know anything about it ’til I got the email from them the other day. The sponsor of this program is Topo Ranch, which is a local clothing store specializing in organic cotton merchandise. Anyone who knows me knows I cook and live (as much as possible) in a sustainable way. (As soon as they launch organic Heineken I’ll be all over it!) My missus and I have been supporting these guys since they opened here in Venice so I appreciate their support back to me. The pioneer program is outlined as:

“Topo Ranch is seeking people who are at the forefront of American culture enriching our lives through art, food, music, and the green lifestyle.”

Who knew I was enriching lives but I guess my passion for sustainable healthy food is definitely on the forefront of peoples’ minds these days….which is about time. It feels great to be recognized for doing what you do especially on a local level as these are the people I interact with on a daily basis.
Our community here in Venice is pretty close and very eclectic which is what I love about it. Living 5 minutes from the beach and my local also helps. Now, recognizing that this isn’t exactly a Ted Award and knowing I haven’t reinvented the wheel I’m still pretty chuffed to be included in this diverse group of people.

Here are my fellow Pioneers.

BTW Topo has free ground shipping ’til the end of the month. You should defo go check out their gear. Might as well give them a plug, right?

Cheers

Being in California I’m exposed to an amazing array of fresh organic fruit n veg that I wouldn’t normally get, especially back at home so I’m taking full advantage of it. One of my weekly adventures is heading to our local farmers market and seeing what’s in season and figuring out something to make with it. You might recall a few weeks back I made a Braised Beef Rib recipe using some Poblano peppers, which actually came from my garden. Turns out I really liked their charred smoky flavour so I figured I’d have another go with them. I love roasted peppers (Roast Red pepper Hummus) and funny enough I actually made this pork dish already but my photos weren’t up to par so this is round two. With a few tweaks this turned out even better than the last time.
Lucky for you I’m a shitty photographer!

RECIPE:
Serves 4

1 1/2 lbs organic / grass fed pork tenderloin – trimmed, 1″ cubes
1 cup, small, diced white onion
3 Poblano* peppers – roasted, seeded,  peeled & diced
1 red bell pepper – seeded, small dice
3 cloves garlic – minced
1/2 tsp dried chili flakes
1 tbsp fresh marjoram – chopped
1 tbsp fresh thyme – chopped
1 cup white wine (whatever you’re drinking will work)
2 tsp smoked paprika
1 tsp lemon pepper
4 tbsp olive oil
4 cups low-sodium chicken broth
S&P

*NOTE: If you can’t find Poblano peppers you can substitute Anaheim peppers, green bell peppers or for more heat go for Serrano peppers.

DIRECTIONS:

Preheat oven to 400°F.

To Roast Peppers:
Place peppers on a foiled oven tray and coat all sides with drizzle olive oil. Pop in top shelf of oven until skin is charred on all sides. As soon as one side is charred turn. When completely charred place peppers in a bowl and cover with plastic wrap for 20 minutes. This will steam the pepper so the skin comes right off.
To remove Skins: They should easily peel off in your hands with a gentle tug here and there. DO NOT run the peppers under the tap to take the skins off. This will remove all the beautiful charred flavour from the pepper.

Preheat large saute pan on medium heat for 1 minute. Add 2 tbsp olive oil and saute onions, red pepper, poblano pepper and garlic for 5 -7 minutes, until softened, stirring occasionally.

While veg are cooking add all the diced pork into a large bowl and sprinkle the paprika and lemon pepper and coat pork evenly.

When the veg are beginning to soften add the chili flakes and herbs and mix for 1 minute. Remove the veg mix to a plate and drizzle 1 tbsp in that same pan increasing heat to high. Sear the diced pork in 2 batches for 3-4 minutes, stirring. You want to get a nice golden brown colour on all sides. Once the first batch is browned remove to the same plate as the veg and repeat process with additional pork, adding another tbsp of olive oil for each batch.

Return both the veg and meat to the saute pan and add the wine. Combine all ingredients together and cook for 2 minutes or until wine has reduced by half. Place everything in an oven proof casserole dish along with 4 cups low sodium chicken broth. Cover with foil.

Pop in the oven for about 1 1/2hours, approx. When ready the pork will be fork tender, super juicy and muy delicioso!

From my garden to my dinner plate — pretty cool!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Tomorrow is Fat Tuesday aka Mardi Gras, Carnival and Pancake Tuesday. It’s a BIG party day down in the Big Easy and you bet everyone there is going to be eating and drinking like kings. Though I’ve never been to New Orleans I can only imagine what typical Mardi Gras food consists of. I imagine it contains lots of seafood from the Gulf with French influences such as gumbo, bouillabaisse, bisque, crawfish, you get the picture. (My stomach is growling as we speak.) This is my simplified version of a bouillabaisse. Typically, and according to tradition, there should be at least five different kinds of fish (not including shellfish) in a proper bouillabaisse. That can get pretty pricey so I thought I’d use some key seafood ingredients saving money yet without compromising flavour (which I may have used for a six-pack). This version is light, fresh and brothy just the way I roll.

RECIPE:
Serves 4

20 mussels – rinsed
20 Manila clams – rinsed
1/2 lb large locally caught wild shrimp – P&D’d (peeled & de-veined)
1 lb white fish (Pacific cod, Tilapia, Pacific halibut) – 1″ cubes
3 cups leeks (whites only) thinly sliced, washed
1 red bell pepper – small dice
3 bay leaves
1/2 tsp chili flakes
1 x 15 oz can diced tomatoes – drained
1 cup white wine (whatever’s in your glass will work) OR an 8 fluid oz bottle of clam juice*
3 cups water
about a handful of fresh basil – chiffonade
2 sprigs fresh thyme (for steaming mussels & clams)
2 tbsp olive oil

*TIP: Bottled clam juice is easily found in the States though it might be hard enough to find across the pond. Steaming the shellfish in the white wine is a great alternative for making your own clam juice.

DIRECTIONS:

Preheat large soup pot on medium heat for 1 minute. Add olive oil along with leeks, red pepper and chili flakes. Saute, stirring occasionally for 5 minutes. Cover with lid while they’re sauteing. This will keep in the moisture and help prevent them from going brown. You don’t want any colour on the leeks, just softened.
As leeks and pepper are cooking, preheat a large saute pan on high heat for 1 minute. Very carefully add mussels and clams to pan along with the wine and thyme or bottled clam juice and thyme. (Be careful of splashing the liquid.) Cover with lid and cook until all the shells are open. Give the pan a shake after 30 seconds or so to move them around. Cook for 2 minutes approx or until all the shells have opened.
NOTE: If there are any unopened or cracked shells when the majority are cooked, discard them.

Holding a colander over the soup pot drain the shellfish into the colander. This steaming liquid will be the base of your soup and it’s delicious. Add the water, bay leaves and chopped tomatoes to the soup pot and bring to a boil.
Next remove all the mussels & clams from their shells. Set the meat aside and throw away the shells or even better you could use them with your saved veg and the shrimp shells to make a seafood stock.

Add the white fish and shrimp to the soup and stir. (They’ll cook in the broth.) Once soup comes to a boil reduce heat to a simmer. Cook for 15 minutes on medium low heat.
Just before serving add all mussels, clams and fresh basil. Stir and taste. Season with S&P.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Alright fellas (and ladies) here’s a super easy Valentine’s dessert for you and your better half. Everyone loves a bit o’ chocolate and if ever there was a day to tuck in it’s this Sunday, Valentine’s Day. I actually made this recipe two ways and after my taste test, both got the thumbs up. They’re flourless and butter free. Not too shabby for a chocy dessert.

RECIPE A:
Yields 7

1/2 cup sliced almonds
1/8 cup organic apple sauce
1/8 cup non-fat Greek yogurt
2 organic eggs
6 oz bittersweet chocolate chips (60% cocoa)

DIRECTIONS:
Preheat oven to 350°F.
Begin by melting the chocolate, stirring occasionally.
NOTE: To melt the chocolate you need a Pyrex glass or a metal bowl that will sit on top of a saucepan, known as a double boiler. Place a couple of inches of water in the pan and heat with the bowl acting as a lid. Do not let the bottom of the bowl touch the water. The steam from the water heating will melt the chocolate.

Pulse the almonds in a food processor to rough chop texture. When the chocolate is fully melted remove bowl from saucepan and let cool for 2 minutes. Fold in the apple sauce and yogurt. Turn on food processor and while running, pour in the chocolate mixture. Mix for 30 seconds and one at a time add the eggs to the machine.
Scrape down the sides after both eggs have been added and pulse again for 20 seconds.

VERSION A                                                                  VERSION B

Pour the batter into non-stick muffin trays and bake for 20 minutes approx. Test by sticking a toothpick into the center of one and if it comes out clean and not gooey (very technical term) you’re good to go.

VERSION A ON BOTTOM                                                                       VERSION B ON TOP

Let cool until the tops fall back down. Serve warm or room temp.

RECIPE B:
Yields 5

1/2 cup sliced almonds
2 tbsp honey or 1 1/2 tbsp Agave
2 organic eggs
6 oz bittersweet chocolate chips (60% cocoa)

VERSION A on the left, VERSION B on the right

DIRECTIONS:
Follow the same directions as above when melting the chocolate and pulsing the almonds. Add the agave to the melted choc then add to the blitzed almonds. Add the eggs to the choc, one at a time as the machine is running. Pour the batter into the muffin trays as above.

Both flourless recipes turned out great after a couple o’ go’s at it. The first time involved using Stevia packets to replace sugar but the aftertaste from the Stevia was pants. That’s when I decided to try making them using applesauce and honey. Both came out equally sweet and tasty. Version A was lighter in color and a bit creamier with a bit of a mousse taste while Version B was darker and more cakey with a hint of a brownie consistency. Not too shabby for healthy cakes!

(Could work for Mother’s Day, too!)

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Yesterday I wrote about the TED 2010 Prize awarded to Jamie Oliver. With this prize Jamie was awarded $100,000 plus the granting of “One Wish to Change the World.” As Jamie prepares to launch his new TV show, Food Revolution, Jamie’s wish is not surprisingly about food.

“I wish for your help to create a strong, sustainable movement to educate every child about food, inspire families to cook again and empower people everywhere to fight obesity.”

This is his acceptance speech. Powerful and worth a gander.

Have you heard of TED?

The annual conferences in Long Beach and Oxford bring together the world’s most fascinating thinkers and doers, who are challenged to give the talk of their lives (in 18 minutes).
Our mission: Spreading ideas. We believe passionately in the power of ideas to change attitudes, lives and ultimately, the world.”

The coveted TED Prize was given out last night in Long Beach, CA. If only I had known sooner as I would have loved to have been there. This year’s winner is none other than the brilliant Jamie Oliver (you might also know him as the Naked Chef).

“The TED Prize is designed to leverage the TED Community’s exceptional array of talent and resources. It is awarded annually to three exceptional individuals who each receive $100,000 and, much more important, the granting of “One Wish to Change the World.” After several months of preparation, they unveil their wish at an award ceremony held during the TED Conference. These wishes have led to collaborative initiatives with far-reaching impact.”

Previous winners are President Clinton and fellow Oirishman Bono, as well some scientists and so forth. The most important part of winning this accolade is getting the wish. To show you significant this can be, Bono’s wish was to have 1 million Americans sign a petition to show they care about world hunger. Seems pretty straight forward, right? From this wish came One.org. How cool is that? That a movement to end world hunger came from simply wishing for it to happen?

Jamie Oliver’s Wish:

“I wish for your help to create a strong, sustainable movement to educate every child about food, inspire families to cook again and empower people everywhere to fight obesity.”

Fecking brilliant like.

Who knew that two ‘across the ponders’, one Brit one Irish, would share the same dream when it comes to food. Want to get involved? Sign the petition to challenge our leaders to make change now then leave a message below to let me know you’ve added your support.

Cooking healthy doesn’t have to be hard–Bring it on!

Cheers

Valentine’s Day, The day of Love or something like that. I’m not a fan of this hallmark holiday to be honest but I get it. On the one hand I get that it’s the one special day to show the person you love just how much you love them but on the other hand, why does it have to happen every year? Only kiddin’, kinda. Kudos to the shops who capitalize on this day but that’s yet another reason why this holiday bugs me. What’s a Irishman to do? Suck it up is right! I may not buy into the gift giving but I’d better do something special or I’ll be in the dog house! You guys out there feel my pain don’t you?

Since Valentine’s Day has landed on a Sunday this year I thought I’d give you some brunch ideas (think brekkie in bed) and dinner ideas that will make anyone happy and feel special.

BRUNCH:

Spinach & Mushroom Frittata with Crispy Potatoes
Spinach is available all year round in SoCal but if you can’t find locally grown spinach in your area right now a great substitute would be kale  or Swiss chard.
Pair with a mimosa and you’ll be in business!

Valentine’s Beet Soup
Beetroot is in full swing over here. This soup can be served warm or at room temp and it’s presentation is stunning.

Easy Peasy Oysters
Oysters in bed on Valentine’s Day, might be a bit messy but you catch my drift!

DINNER:

The key to dinner is to make delicious food that won’t be too filling. You don’t want your lady (or yourself) to be bloated after a heavy meal if you planning on gettin’ some. Am I right?

Wild Scallops with Saffron Butternut Squash Risotto

One word: Delicious! (Remember my advice–Don’t eat too much risotto!)

Here’s (one of my first) a video I did making a Seafood Provencal. Remember, you can substitute the veg for what’s in season and use tinned tomatoes if you can’t get cherry tomatoes this time of year.

DESSERT:

Prosecco Poached Pears

Boxed chocolates ain’t got nuthin’ on these! Plus you have all day since it’s Sunday so go that extra mile. (How am I doing ladies?)

Of course I didn’t forget about the good stuff aka CHOCOLATE. I’m working in my kitchen today whipping up a healthy flourless chocolate cake recipe just for this special occasion so keep checking back all this week for that!

Cheers & Happy Hallmark!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Super Bowl Sunday found me exactly where I thought I’d be–near the buffet and in an arms distance from the skull shaped beer bong. I knew New Orleans was going to pull it off just as I knew there’d be good eating to be had. The fete at Van & Kelly’s, the King and Queen of Southern food and the best hosts ever (remember the homemade pizza party?), as usual, did not disappoint. Both teams were superbly represented: Abita beer on tap, popcorn flown in from Indiana, seafood gumbo, red beans and rice (made with beans flown in from Indy), homemade biscuits and homemade French bread not to mention the two stars of the show–the Indianapolis Pork Cutlet Biscuit Sandwich and the Naw’lins Braised Beef n’ Gravy Debris Po’boy. Which do you think won?

Notice our homemade hot sauce made it into the mix!