Dark Chocolate Chunk Cookies with Cherries and Walnuts

Posted on 29 March 2013 by Dr. P. K. Newby

ChocChipCookies_Full Thanks for indulging me these past few days with my cauliflower soup trifecta, including the basic (yet still fabulous) roasted and wonderful combinations including broccoli and artichokes. I actually have one more cauliflower-based soup to share, but I’ll hold off on that on for a few months.

Today, “c” stands not for cauliflower but for cookie. Here, we take everyone’s favorite, chocolate chip, and give it a nutrition boost by subbing in white whole wheat flour for white flour to retain the healthfulness of whole grains and using dark chocolate rather than milk or semi-sweet, which has less sugar and more of the bioactive components and antioxidants that are found in dark. That’s my normal recipe, by the way, when I just want a basic chocolate chip cookie. And by “my” recipe, I mean the famous Nestlé toll house recipe. I’ve made many other recipes over the years, of course, but I really do find this a solid chocolate chip cookie that never fails and is always delicious. I always add walnuts to my cookies, which are important not only for crunch but also texture, not to mention a few good omega-3 fatty acids; do what makes you happy. By the way, you’ll think I’m lying, but one day I made them with white flour—I had a craving but was out of whole wheat—and I truly did not like them nearly as much. The white whole wheat adds a texture and flavor that I really missed. I hope you’ll come to love it as much as I do.

When I want my cookie to be a little more classy, or just fee like mixing things up a bit, I add dried cherries and sub in pecans for the walnuts. (Note: while the nuts do not need to be toasted prior, I’ve found it brings in a bit more deliciousness if you do.)

ChocChipCookies_Half My last few baking notes for you today? First, make it mini, of course, like all of my sweet treats. Also, don’t make a whole slew that you then have hanging around your house for days on end: at least for me, that kind of temptation leads to weight gain. It’s best to keep your house generally clean of energy-dense foods that pack on calories; eat cookies only as an occasional treat. (More on that subject at “To Clean Up Your Diet, Clean Out Your House.”) I only ever mix half a batch (for our household of two) and then keep extra balls of frozen dough in the freezer. That way, you have warm-from-the-oven chocolate chip cookies when you want them.

Just, you know, not every day.

Dr. 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 is currently training for the Boston Marathon, her third (more here, and here). 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!

So this Broccoli Walks Into a Cauliflower…

Posted on 27 March 2013 by Dr. P. K. Newby

Roasted Cauliflower Soup: It’s Just the Beginning

BroccCauli_SoupFull

To share my love of cauliflower in all its forms, I promised there would be several variations of cauliflower soup. Today’s recipe is the first example, and it’s dedicated to all of you out there who prefer the green crucifer to the white. This soup is just as delicious as basic cauliflower, but including broccoli in the mix is a little twist that adds style and lends a pretty light green hue. Both flavors come together beautifully in a creamy, heart-warming soup that’s perfect for cool spring days.

The steps are pretty much the same as described yesterday, so today I’m posting just a few brief notes and cooking photos.

1. Roast the cauliflower and broccoli (or follow the traditional boiling method). Note: You can use all parts of the vegetables in your soup, including the leaves and core. It tastes exactly the same, believe me, and reduces your food waste.

BroccCauli

2. Do the same bit with the onions, celery, and seasonings then add in your stock and veggies and simmer away.

BroccCauli_Stock

3. Purée and add cream if desired. Taste and season. Note: Don’t forget the dry mustard; it makes all the difference in the world. (And, no, the soup doesn’t then taste like mustard. Just: deliciousness.)

BroccCauli_Ladle

4. Garnish as desired, shown here with whole grain and flax seed croutons and a few scallions.

BroccCauli_Bowl

Mmmm mmmm good.

Way better than Campbell’s.

Divine Cauliflower Soup (Preferably Roasted)

Posted on 26 March 2013 by Dr. P. K. Newby

CauliSoup_Closeup I feel like I say “This is my favorite soup!” way too often. Of course, they can’t all be my favorites. That said, cauliflower soup really is a true favorite. This shouldn’t surprise you, given the unabashed affection I showed for roasted cauliflower, smashed cauliflower, and a few of its friends like aloo gobi and tri-color cauli salad.

(Regular readers, please forgive the redundancy. Long after you’ve read this post it goes into search engines, and those googlers know nothing of my cauliflower adoration and recent crucifer recipes.)

Today’s soup is simple to prepare, and it begins with roasted cauliflower. Now, if you’ve made cauliflower soup before, you might be familiar with the most common preparation, which basically boils the crap out of cauliflower along with the stock and onions, purées it up, and there you have it. Easy as pie. I made the soup this way for years following this method, and it’s solid. The idea for starting with roasted actually came from having leftover Sicilian salad.

And I’ve never looked back.

Cooking Instructions and Photos

1. Roast the cauliflower, as discussed here. Else begin with note 2.

CauliSmashed_Roasted

2. Sauté chopped onions and celery in olive oil in a medium hot pan about 5-7 minutes, until soft; season with salt, black pepper, and thyme (fresh if you have it, else dried). Add several cloves of crushed garlic and stir until fragrant ~45 seconds. Add vegetable stock and roasted cauliflower (or raw if not using roasted).

CauliSoup_Stock

3. Stir, bring up to a boil, then simmer ~20-25 minutes, until cauliflower is completely cooked and soft.

CauiSoup_Simmer

4. Purée soup. For a homogeneous soup, purée until smooth. For a more rustic soup, remove some of the cauliflower pieces before puréeing and add back at the end. For a thinner soup, add more stock. If desired, a bit of cream creates a velvety consistency that I like. A few tablespoons is all that is needed, as the soup is already beautifully thick, but a touch of cream is really lovely. Taste it before you add cream so you can decide what you prefer; it’s certainly not necessary if you prefer a vegan version.

CauliSoup_Blended

5. Finish seasoning with a grind or two of fresh nutmeg and additional salt and black pepper. Additional seasonings I add that really make a difference are dry mustard and white pepper. Note that the flavor of this soup will vary depending on what stock you used and whether or not you roasted the cauliflower, so you may need to futz with the seasonings: the more flavors you started with, the less you’ll need to add at this step.

6. Garnish the soup however it makes you happy. I often use just chopped scallions and other times I take it up a notch with whole grain croutons, toasted breadcrumbs, or a touch of grated cheddar if I’m feeling the need for a heartier meal. (Remember, to me, this and a salad is dinner.)

CauliSoup_Full

In closing, let me just say that if you are new to cooking and/or have limited time or desire to roast the cauliflower, I’d still highly recommend this soup. It’s delicious and satisfying either way: I honestly did make it using just raw, boiled cauliflower for years and it was still one of my favorites.

But when it comes to getting the most flavor out of your veggies, you really just can’t beat roasting. And if you begin with your own stock, too? And then dress it up all pretty so it’s truly dinner worthy?

Yeah, baby. That’s what I’m talking about.

Definitely a favorite.

Soup’s On! (Video)

Posted on 25 March 2013 by Dr. P. K. Newby

In perusing my food porn over at Pinterest, I was shocked to see I had only nine pictures of soup. How is that possible, given I eat soup about twice a week? Fortunately, I have a slew of photos, recipes, and videos in my archive just waiting to be shared. I’ll therefore be taking time in the coming weeks to tantalize your taste buds with a few of my favorites. Think: Mexican vegetable, roasted cauliflower, Moroccan red lentil, wild mushroom, and many more.

Aside from the many creative ways to prepare soup and the fantastic health benefits—here’s the skinny on soup—I just really love it, whatever the weather. And what’s the common denominator for all my recipes? Why, homemade vegetable stock, of course. It’s the starting point for all my soups and is simple to make. It’s also a great way to put veggie scraps to good use and limit your food waste and packaging. Cheaper, too. (More on all that here.)

Here’s the how-to.

Cooking Note. I forgot to add bay leaves to this batch, which I did in my short video intro to stock here. No worries, though. Whereas you want to include the basics in each stock—onion, carrots, celery, peppercorns, and a slew of water—the herbs and other veggies you add can vary. It’s really not an exact thing.

Thanks for watching! I look forward to sharing more soup recipes and videos with you very soon.

Getting Creative: Modern Chopped Salad in Purple and Green

Posted on 13 March 2013 by Dr. P. K. Newby

I mentioned last week that a crunchy chopped salad is a terrific way to add more veggies to your diet and a nice departure from the familiar lettuce-based salad. For more info on this topic, click here (for a winter version) or here (for a summer version) because this post is little more than a picture to provide further inspiration and share more chopped salad love.

Today’s story is simple, and not terribly uncommon: I had just returned from a trip and was craving my own vegetables and salads. My refrigerator, however, was frighteningly bare: all I could scrounge up was purple cabbage, red onion, parsley, and a jar of pimento-stuffed green olives. I also had some purple-speckled annelino beans I had procured from the local market while out of town (photo at the bottom of this post). Sound like an odd combination? I agree, and, yet, that’s what I had. But guess what? It was wonderful! And it’s really rather pretty with its various shades of purple and green.

Who knew purple cabbage would play together so nicely with olives and pole beans?

I have no idea whether this particular combination will appeal to you or not, but my point simply is that a chopped salad is a great way to bring together a few ingredients you like in a simple, healthful way. It’s also a fun opportunity to create something new and different each time you make it.

You just never know what will work.

Yet another discovery at the local farmers' market.

Heirloom Italian curly annelino beans are gorgeous with their purple spots: Yet another fabulous discovery at the local farmers’ market.

Five-Minute Stovetop Oatmeal (Video)

Posted on 5 March 2013 by Dr. P. K. Newby

Oatmeal with fresh blueberries and a touch of brown sugar is one of my favorite breakfasts.

This post is dedicated to my sister, who rolled her eyes following last year’s lobster bisque recipe, saying “No one’s ever going to make that!”

Okay, then. Tell me how you really feel. (I thought.)

“Seriously!”

No, really. Don’t hold back.

Yes, I do love to cook and occasionally write about elaborate meals that I and my foodie readers enjoy. Guilty. Make no mistake, though: peanut butter on toast, pasta and tomato sauce, big salads for supper, and hearty vegetarian soups play the starring roles in my diet, many of which are pretty simple to make. Really.

“Why don’t you do a post on oatmeal?” she continued.

Well, now that we’ve taken on a more constructive tone, that’s actually a great idea, since oatmeal is also a regular part of my diet and people probably don’t realize how easy it is to cook it at home—and it’s cheaper, healthier, and uses fewer natural resources than those little packets at the store. They’re okay in a pinch, very convenient, and more nutritious than a lot of other store-bought breakfast choices out there for sure, but it only takes five minutes to bring a bowl of hot, delicious oatmeal to your table.

And, despite commercials and cereal boxes that often picture mom feeding spoonfuls of some unrecognizable cereal into a toddler’s mouth, oatmeal is not just for babies or children. In fact, there’s a lot to be said for traditional “kid” foods that are great options for adults, too. (A peanut butter sandwich comes to mind.)

Check out the video for the how-to and learn why it’s so good for you.

So, yes, I find it perfectly acceptable that lobster bisque and oatmeal both appear happily on my blog. It’s all relative, though, my friends: I make lobster bisque about once a year, and I eat oatmeal around 3 times per week.

And if you had to choose only one to incorporate into your diet, definitely select oatmeal.

Whatever age you are.

She is currently training for the Boston Marathon, her third (more here, and here). 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, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Summer Vegetable Stir Fry with Szechuan Sauce and Cashews

Posted on 19 February 2013 by Dr. P. K. Newby

StirFryClose3 While the key to a fabulous Chinese stir fry is definitely the flavorful Szechuan sauce, the mixture of vegetables, nuts, and protein you assemble creates a different meal each time you make it. All the better if you can include what’s fresh and in season from your local farmers’ market, which was how today’s dish came about. While I was intially inspired by the gorgeous yellow squash and red bell peppers of summer, dinner was taken to a whole new level by the crisp Chinese broccoli I happily stumbled upon at the Hmong stall, which offers traditional Asian crops. And, though I’m calling this a “summer” stir fry, you can certainly get these vegetables any time of year; regular or baby broccoli can be substituted if you can’t find Chinese broccoli.

Here’s the how-to.

1. Prep the veggies. Long strips work well in a stir fry, in my view, but you can use a large chop if you prefer. Also pictured are onions (included in any of my stir frys) as well as the crushed garlic and minced ginger on deck for the sauce.

StirFryPrep

2. Sauté the broccoli briefly in a bit of peanut oil. This was simply because I anticipated it would take longer for the broccoli to cook due to the fibrous stalks. Alternatively, you can briefly blanch the broccoli prior to sautéing with the other vegetables. Do not overcook.

StirFryBroccoli

3. Prepare the sauce, adjusting the seasonings toward heat or sweet to your preference.

StirFrySauce

4. Sauté the remaining vegetables until crisp-tender, adding a bit more peanut oil if needed. Add the sauce and simmer briefly until vegetables are cooked, then stir in the nuts to heat through. Note: While I like things saucy, this recipe makes enough for another day depending on how many servings you are making, so use only the quantity you need/want.

StirFryAll

5. Serve over brown rice. If you’ve never tried it, you’ll find that using chop sticks will help you eat more slowly, a helpful strategy in managing weight as it gives your body time to recognize satiety cues; you can achieve the same thing by eating mindfully with a fork.

StirFryPlate

So next time you have a craving for Chinese food, put down the phone and pick up the wok to whip up a version all your own that’s better for you, better for the planet, and utterly delicious.

Super Bowl Favorites, the P.K. Way: Chili, Nachos, Guacamole, and Pizza

Posted on 2 February 2013 by Dr. P. K. Newby

Creamy, delicious guacamole: So easy, so healthy.

Creamy, delicious guacamole: simple and heart-healthy.

I’m sure I’m not the only one scratching their heads, saying “Where did January go? Wasn’t it just Christmas? How is it possibly the Super Bowl tomorrow?”

Or perhaps it’s just me. In my world, I enter a state of holiday purgatory in early January and the new year begins somewhere around the middle of the month. The rest of the days are then consumed by non-food and science activities as I focus on art and theater.

Now it’s now, and I’m just starting to think about this year’s resolutions. Getting back to serious fundraising for the marathon. And my brain is gently prodding “Aren’t you supposed to be writing about food and creating cooking videos to help people translate the latest nutrition science into delectable dishes or something?”

Right. Yes, that’s me.

So I browsed quickly through my Twitter feed to see what was going on in the food world before heading to the gym—12 miles is on the schedule for today—and I noticed there’s some sort of sports event happening tomorrow. (Note on today’s run: More looking forward to the post-run sauna part, frankly.) I decided to write this quick post and jump back into the mix since the world seems to be looking for traditional football favorites, and I have a few of those up my sleeve in a way that won’t undo your January diet or add to your post-holiday weight gain. And even if your weight is just perfect, these recipes are still great ones to add to your repertoire that will leave you saying “Wow! Healthy food really is delicious!”

Love my homemade pizza (and start with a great store-bought crust to save time.)

Love making my homemade pizza once in a while. (Moderation…)

Perhaps pizza isn’t really a Super Bowl food? I don’t know, but it seemed to fit the category.

Homemade hummus: it’s easier than you think.

Also, including hummus was sort of a joke (not a funny one), but, hey, it’s a dip, so I’m throwing it in there. Hummus has become somewhat mainstream, and making it is ridiculously easy, so why not whip some up and impress your Super Bowl guests by bringing a little ”health” food to the party? Guacamole is wonderfully healthy, too, and it’s even easier to prepare than hummus (with fewer ingredients).

Anyway, there are probably other suitable football-fare dishes on my recipe page, but chili, nachos, and guac were the main things I was seeing in my feed, so there you have it. Whether you cook them up for tomorrow’s big game or not, I hope you consider making some of these family favorites one day soon and say to yourself, “Hey, I can make that!”

Because you can.

Post-Holidays+Mid-January=A Return to Salad (Et Al)

Posted on 21 January 2013 by Dr. P. K. Newby

Mesclun, herbs, arugula, spinach adorned with avocado, tofu, red pepper, purple onions, and sungold cherry tomatoes. Now that's one big winter salad!

One big winter dinner salad: mesclun, arugula, and spinach adorned with avocado, tofu, red pepper, purple onions, and sungold cherry tomatoes. Is 2013 the year for you to start eating salad for dinner? Give it a shot!

Okay, it’s time to not have the home page of my blog be Christmas cookies, for goodness’ sake. I’ve been MIA, I know. First I was in New York for the holidays with my family and then I was on vacation in Puerto Rico with my husband, about which I’ve yet to post (Caribbean bouillabaisse and mojitos, anyone?). For more timely updates from me, please become a fan of my professional page on Facebook, follow me on Twitter, or check out my boards on Pinterest. Upon my return home on January 6, I was inundated with work, including planning my theater company’s 15th season fundraising gala, which I host. If you’re in the Greater Boston area, come on out for a fabulous night of entertainment featuring our top performers (more info here): I’ll be the one onstage in a gown, and I may even sing a bar or two…

Now, as wonderful as being on vacation is, and as much as I enjoy sampling global cuisine, I really miss cooking while I’m gone. I am particular about what I put into my body, after all—I know, you’re shocked—and between the holidays and Puerto Rico it was harder to get in my “big salad for supper” meal, which as you know I eat at least twice weekly, including in the winter months. Sure, I’ve done a lot of other cooking in the past two weeks as well (Indian food featured prominently), but, boy, do I need my salads. It’s amazing how much better I feel eating a wide mix of veggies, legumes, and protein for a nutrient-packed dinner that leaves me feeling satiated and wonderfully healthy. (Here are some ideas on how to make a big salad your own, or check out my recipes page for some fabulous ideas.) Furthermore, if you’re on the bandwagon to lose weight this year, turning towards a plant-based diet rich in salads is a great way to begin cleaning up your diet.

(A little belated, I know.)

So there you have it. Back to Boston. Back to winter. Back to salads. Back to theater. Back to writing. Back to intensive marathon training (just completed week six of eighteen). Back to tweeting and facebooking. Back to business plan development and moving forward.

(Think: weekly show on YouTube with The Nutrition Doctor is In the Kitchen. Of interest, I hope?)

Time for 2013 to begin.

Happy New Year!

A Big Christmas Salad: Pretty as a Wreath

Posted on 30 December 2012 by Dr. P. K. Newby

Doesn’t this salad look like a festive Christmas wreath?

My feelings about eating a big salad for dinner are news to no one at this point. But it always pleases me when a “kitchen sink” salad—meaning, a salad that includes various things I have hanging around but wouldn’t necessarily have planned to include together—turns out to be particularly tasty and oh-so-pretty.

Such was the case on Boxing Day, the day after Christmas. I had picked up some wonderful baby Tuscan kale and peppery arugula at the farmers’ market a few days prior, which formed the base. To that I added a sickle pear, scallions, toasted almonds, and pomegranate. (Call me gratuitous given my recent posts on martinis, margaritas, and champagne cocktails made with pomegranates, but I don’t care—it’s traditional for Christmas and also delicious). I simply dressed the salad with olive oil and balsamic vinegar and was truly delighted at how delectable it was! I was initially uncertain about the pear-pomegranate combination, but my fretting was for naught: something about the combination really worked.

A lot of salad posts from me recently, I know, and many featuring kale (albeit different types of kale, but let’s not split hairs). It’s just such a fabulous, hardy winter green, and I’m enjoying sharing with you the many ways to enjoy it.

I suppose you could also cook kale, eh? Yeah, I do that, too. Next time.

And you thought salad wasn't Christmassy!

And you thought (kale) salad wasn’t Christmassy!

The Nutrition Doctor is In the Kitchen

Where Science is Sexy and Healthy Eating is Spectacular

Category Archives: Weight

Dark Chocolate Chunk Cookies with Cherries and Walnuts

So this Broccoli Walks Into a Cauliflower…

Divine Cauliflower Soup (Preferably Roasted)

Soup’s On! (Video)

Getting Creative: Modern Chopped Salad in Purple and Green

Five-Minute Stovetop Oatmeal (Video)

Summer Vegetable Stir Fry with Szechuan Sauce and Cashews

Super Bowl Favorites, the P.K. Way: Chili, Nachos, Guacamole, and Pizza

Post-Holidays+Mid-January=A Return to Salad (Et Al)

A Big Christmas Salad: Pretty as a Wreath

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