Category Archives: Spring

Orange and Cardamon-Scented Rhubarb Upside-Down Cake

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With spring comes a variety of fabulous fruits and vegetables, including asparagus, peas, and rhubarb. Of course, in New England spring doesn’t happen for a while, so finding such treats grown locally isn’t possible. After several weeks of the constant barrage of recipes, tweets, and posts dedicated to these favorites, I thus broke down. You all know how I cherish my local farmers’ markets, but I am a realist rather aware of the global food system in which we live. I eat locally as much as possible, and I love it; I’m also grateful that many wonderful foods are available year-round, which contribute substantially to my health and happiness. Some things I consume regularly will never be local, after all, including such staples as coffee, avocados, olives, and nuts.

Getting back to rhubarb – hey, it’s in season somewhere - my purchase was stimulated by my desire to bake. I grew up baking but don’t do it frequently, as keeping sweets around the house is generally not a good strategy for healthful eating.  Sunday was a special occasion, however, as my husband’s family was in town for a visit.  I had dreamt of making a coconut cake with vanilla buttercream on a bed of bright blackberry coulis, but such an undertaking requires more time than I had. That would have been divine, as coconut actually is in season right now in Boston. (I’m kidding, I hope you know. Come on.) Nonetheless, I’m a fan of the upside-down genre, which is quicker to prepare and stars seasonal fruit. Not unimportantly, they also tend to have fewer calories than many other cakes, double-layer coconut cake slathered in silky buttercream included.

I modified this recipe from Bon Appétit, which is actually for a plum upside-down cake I made last summer. (See how infrequently I bake cakes?) Modifcations include the following: (1) Replace cinnamon with 1 tsp cardamom; (2) Replace almond extract with 2 tsp freshly squeezed orange juice; and (3) Add 1-2 tsp orange zest. Why do this? Why not! Orange is classically combined with rhubarb, and cardamom is a warm spice often used in Indian baking, making a classy substitute for cinnamon. The result was lovely, though next time I’ll probably add a bit more cardamom as the flavor was more subtle than I’d have liked.  I served the cake with Grand Marnier infused whipped cream and a sprig of mint.

Incidentally, this cake also pairs beautifully with a morning cup of coffee, not that I encourage such things. Fortunately, the cake you see served 7 at dinner and I left half of the remains with my in-laws, thus bringing home only 2 additional pieces for breakfast dessert for my husband and me.

See now why I don’t keep cake around the house?

General Cooking and Baking Reminders

It is always good practice to read recipes through in their entirety before embarking on any culinary venture. I do in fact do this and you should, too. Yet, sometimes the baking takes a bit longer than expected when I’m using my convection oven, in which case I run out of time. This is a big deal when making an upside-down cake, as it needs to be turned upside down after the proper cooling time to make sure that (a) it comes out of the pan at all and (b) it comes out of the pan in one piece. Now, of course I am always running late, especially when trying to bring food, such that I had to carry the right-side-up cake in the car with me, hold it for 30 minutes, then carefully invert it in the car. Did I mention this was a brand new car? We had just picked it up the day before. I am not making any of this up.

I am delighted to report that my mad baking skills resulted in no disasters, despite the additional challenge of completing the process in a moving vehicle. Luckily, my cake, er, turned out beautifully despite my less-than-stellar planning.

Nevertheless, if you make this splendid and pretty cake at home – and you should – I’d go ahead and try to do the turning-over part in a stationary environment.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Spring into Salad!

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Garbanzos, artichokes, avocado, pickled egg, whole wheat croutons, and diced red onion atop a crisp bed of spinach.

It was the end of summer when I wrote my first post about having just a “big salad” for dinner. In that particular case, it was accompanied by summer-sweet corn on the cob. I’m revisiting the issue here today to make a few points about salads and encourage you again to think about making a big salad a regular part of your dinner repertoire. Or lunch, if you are vehemently opposed to the dinner idea. If all of this just sounds like crazy talk and I’m losing you completely, then at the very least think about incorporating a small side salad into your diet somewhere to get you started. You just might learn to love it.  And you may even see a positive change in your health and weight over time.

Salad Base: Greens, Your Way

Aside from chopped salads and slaws (subjects for another time), I generally begin my dinner salads with a base of greens. First, I love them. Second, greens are quite low in calories so you can really pile them on your plate and their fiber and water content will help you to feel satiated. Third, they’re loaded in vitamins, minerals, and phytonutrients. There is life beyond iceberg lettuce, too, which, while crunchy, lacks much of the flavor and nutrients of other greens. (The white/light green color tips you off.) There are so many fabulous lettuces out there, why not give some new ones a shot? Romaine is a good starter if you’re accustomed to iceberg, but there’s also spinach, arugula, mesclun mix, red leaf… What’s in season? What works for you? Mix ‘em up, use ‘em alone, and make it your own. You can also go cruciferous if you prefer, whether pretty purple cabbage or hearty kale. (One of my favorite salads last year was kale with roasted Brussels sprouts and almonds. Truly rocked my salad world.)

Top With Veggies: The More Colorful, The Better

I am obsessed with watermelon radishes. I was lucky to get them throughout the winter but soon they will be gone until August.

You’ve got your base, now paint your palette of salad greens with whatever veggies your little heart desires! My regular dinner salads comprise whatever I have in my fridge and on my countertop. Carrots, radishes, celery, avocado, tomatoes, beets, sprouts, olives, artichokes, cauliflower — whatever. Pretty much all of my salads are topped with onion, usually red (purple), which livens things up and adds complexity. Hate onions? Leave ‘em off! Things become more interesting when you find fun veggies like watermelon radishes and purple carrots, still present at the Cambridge farmers’ market, or sun gold cherry tomatoes in the summer (which I pop into my mouth like M&M’s). The devil may be in the dietary details but selecting brightly colored veggies is an easy strategy to guide healthful choices: the more varied the veggies and brilliantly hued the colors, the more nutrition you’re getting.

Boosting Flavor and Nutrition: Salad Additions

Not convinced your greens and other veggies are enough for dinner? Well, it depends just how much of all that stuff you add, and this is before dressing. Veggies may be low in calories but they still add up, right? That said, my dinner salads often bring in other elements to boost the energy content and overall nutritional profile. And taste, of course. Here are a few suggestions:

  • Beans and legumes: garbanzos (chick peas), soy, black…
  • Nuts: almonds, walnuts, pecans… (Toasting brings out the flavor.)
  • Seeds: sunflower, roasted pumpkin or squash…
  • Whole grains: brown rice, quinoa, whole grain pasta…
  • Tofu: plain or seasoned (Watch the sodium content.)
  • Fish: canned tuna or salmon, shrimp, or a nice piece of fish…
  • Fruit: citrus, berries, apples… (Depends on the salad, I think.)
  • Herbs: parsley, cilantro, basil…
  • Cheese: cheddar, goat, blue, parmigiana… (Not all the time!)
  • Croutons: whole grain, of course (Homemade are super easy!)
  • Other proteins: Eggs or other animal products… (See note below.)

I wish I had taken a picture of last night’s salad, which included chick peas, tofu, and crumbled blue cheese atop mixed greens, radishes, carrots, olives, avocado, and red onion. (Note: extra-virgin olive oil and balsamic vinegar is my usual salad dressing, a topic I’ll cover in a different post at some point.) This is a serious dinner salad, and I usually wouldn’t add tofu AND beans AND cheese AND avocado AND olives: these are higher-energy items, so including them all every time packs on calories. So why did I do so last night, you ask? I had just returned from a long session on the elliptical and needed some serious food after a light eating day. The “big salad” for dinner idea should be modified to fit your hunger level, balancing your earlier meals and energy expenditure during the day. True for any supper, really.

A fancier dinner salad: Pan-seared trout with fennel, parsley, oranges, and blackberries. Click on the photo for the recipe.

Regarding “other proteins” (chicken, steak, bacon, what have you): While I don’t eat such things, I am a realist. If cutting them out completely isn’t in the cards, why not consider throwing them on top of a salad? Or perhaps take smaller portions of protein and add a side salad to your meal? One of the things nutrition science has shown for decades is the richer your diet is in plant foods, the better your health. Any step you can take in this direction is the right choice for you, as well as the environment. (It takes fewer environmental resources like land, water, and grain to produce plants than animals.)

On Salads: A Quick Cautionary Tale

Salads are great, especially when they’re supplanting less healthy and/or energy-dense foods in your diet. Truth be told, I actually have a “big salad” for dinner 2-3 times per week, for lots of reasons: I love it, I feel great, and it’s a relatively quick dinner (i.e., I don’t have time to cook every day). If you’re still not buying it (then why are you still reading?), let’s return to the concept of incorporating a side salad with dinner or lunch. That said, remember you can’t just ADD a salad to every meal without subtracting something else to stay in energy balance. Otherwise, you’re just piling on extra calories to your diet, even if they’re coming from healthy foods. In an old sitcom where the gang was all on diets, Frasier said it best: “But how did I GAIN weight? I added a salad to every meal!”

Salad Inspiration and Encouragement

In the coming months I’ll be posting additional photos and recipes for some of my “special” salads and vinaigrettes (e.g., spinach, pomegranate, and pecans; arugula, raspberries, walnuts, and goat cheese). In the meantime, here’s some additional salad inspiration, courtesy of a former student of mine.

See? I’m not the only one eating a “big salad” for a meal, and Tom is getting his veggies on between ski runs, no less! The salad looks a bit like mine did last night, come to think of it. Well, minus the stunning view of the Rocky mountains. And the beer. But I’m talking about salad here, people. Focus!

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Come to the Garden (The Urban Farmers’ Market, That Is)

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It’s still just the beginning of spring – or something we in Boston are told is “spring” – but I definitely have spring fever.  It started with the extra hour we gained last month. Everyone loves that, especially runners along the Charles like me who watch the sun set over the Boston “skyline.” (She says with a bit of a smirk, having moved here from New York. No, really, it is beautiful. Small, but beautiful.) We’ve had some glorious sunsets in the past month, so whether you are a runner or not, it’s time to get outside if you haven’t already.

Another spring activity that brings much joy is planting and tending a vegetable and herb garden. This pursuit that has the power to renew as well as sustain body and soul through working with the earth, watching things grow – the subject of The Longwood Players‘ spring musical The Secret Garden - and enjoying its bounty in delectable summer cooking.

If you don’t have your own garden, though – er, I live in a condo in Brookline – there are many other ways to buy local organic produce.  I will get into all of that another time, but as the days grow longer I do the majority of my food shopping at the various farmers’ markets around the city. Remember, many of these markets carry various other foods, including cheese, eggs, and bread and various prepared foods if you are so inclined (pesto, pastries, and so forth, many of which are divine, but I recommend making these yourself if you can swing the time).  There is also locally caught fish at my “home” market in Brookline. Between that and a trip to BLM Wine + Spirits to pick up a few bottles of wine or perhaps alcohol to mix up a new tasty summer cocktail, I’m basically all set. Not only do I have fabulous food and drink, but my choices have supported local businesses and communities.

Lobster Rolls and Rosé: Life’s Simple Pleasures

(Speaking of wine, it’s getting to be rosé time, a summer stand by yearned following a long winter. My cousin from Portland also has spring fever given the season hasn’t yet reached Maine. Feeling frisky, we opened our first bottle of rosé on Saturday afternoon paired with Maine lobster rolls. Lunch doesn’t get much better than that.)

The problem is, the growing season in northeast climes is short and limited local produce is available during the winter. I was elated when I able to procure crisp autumn apples at the Union Square Market in February when I was in Manhattan; that market is open year round. Hopefully Boston will follow suit one year soon, but for now the farm markets in Greater Boston shut down the week before Thanksgiving.  If you’re a farm market junkie like I am, that day is a very sad one. Last November, I’m pretty sure I shed a few tears and wondered how I would ever make it to the following spring. What would I cook for dinner for the next 6 months?

Well, we’ll deal with what I actually do cook for dinner during the winter when we get there next time around. The point today is that Christmas is almost here. I mean, the day the farmers’ markets open in Greater Boston.  In fact, a few of Boston’s markets open this week, which is very exciting indeed.  My “home” market doesn’t open until June 16, so you can be sure I’ll be prowling around the others in the meantime. (The goat cheese at the Copley Square market is amazing, so I make trips there just for that, actually.)

I can not wait.

I’m dreaming about local spring asparagus and summer dinner parties with good friends and great wine. And I’m thinking about how my work weeks will soon happily include trips to the market. True, I haven’t grown the food myself, like I might one day if living circumstances change. But creating the week’s menus while meandering through the market and poring over produce is something that brings me a unique pleasure.

As the summer’s harvest grows ever more bountiful as we move through June, the Museum of Science and the City of Boston will be hosting a “Let’s Talk About Food” festival. Sound like someone you know? This is a free event that will take place on the banks of the Charles River on Saturday, June 25 (rain date Sunday, June 26) and you should definitely check it out.  I’ll be participating in the event in a number of ways to chat with people about why what we eat matters, from farm to fork, person to planet.

So what will I make following my first visit to the Brookline farmers’ market in June? Not sure yet. Have to see what looks good at the market that week. But without question, it’ll be something delicious as well as nutritious. Which is, ultimately, the purpose of this blog: To bring together food, science, and nutrition, in a way that moves people towards living healthier, longer, and more sustainable lives. Delectably.

And what’s more, baby, I can cook.

(That last line is referencing a song from On the Town, which is a 1944 musical with music by Leonard Bernstein and lyrics by Betty Comden and Adolph Green. If you don’t know it,  check out the lyrics.)

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!