Tag Archives: corn

Blueberry Corn Muffins (Size Matters)

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A Manhattan Muffin Comes to Boston

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A special breakfast treat, and delicious with black coffee.  (Note the size.)

Does the combination of blueberries and corn sound weird to you? It did to me the first time I stumbled across one in Manhattan. I used to live in New York on 65th St at Lincoln Center and there was this tiny hole-in-the-wall bakery up the street that sold them. The first time I saw them I thought, “Huh. Blueberry bran, sure, but blueberry corn? Weird.”

Best muffin ever, it became one of my favorite food treats in New York.

I use the word “treat” here rather specifically, so I can be very clear that eating muffins for breakfast is not terribly different from beginning your day with dessert: peanut butter on whole grain toast is a much better choice for your regular breakfast, or a whole grain cereal like oatmeal. Eggs are also a good option, in moderation, especially when combined with a variety of heart-healthy veggies. (Try my Southwestern scramble or breakfast taco, for example.) Like muffins, pancakes and French toast should also be considered less-than-ideal breakfasts from a health perspective that should be relegated to the “once in a while” category.

Blueberry Corn Muffins (May Include Peppers)

Some muffins are more healthful than others, of course; this muffin lies somewhere in between. It’s not loaded in butter and sugar, as I note in the recipe yesterday, but it doesn’t have the fiber kick of, say, a bran muffin. Nonetheless, the idea stemmed spontaneously while I was making cornbread and then remembered I had blueberries in the refrigerator, so there you have it.

My intention had been to split the batter in half and add the savory ingredients to the bread and the blueberries to the muffins. Alas, I mixed up the full batter with the peppers and corn then said “oops,’  quickly followed by “what the hell, I’ll continue as planned.”

Still delicious, though. Brought me back to living in New York. Well, kind of. Theirs didn’t have poblano peppers. Sure, you can omit the veggies if you like, but combining sweet and savory elements worked a lot better than you’d think. (See the many fruited salads on my recipe page, for example.)

I was very happy I made them indeed.

Make Your Muffins Mini

I hope you noted that these muffins are not quite as large compared to what used to be a standard muffin size. (And don’t get me started on the jumbo sizes you see today, which are simply ridiculous.) Between having a somewhat smaller tray and filling them up less than usual, these muffins turned out to be the perfect size. In fact, I often make things mini when baking to control portion size hence calorie intake. Yes, one day I had two, I’ll freely admit, as they are small and I was fueling for a long run, but for the most part, I just ate one. Further, one still remains in my fridge, one week later, and my husband also had one, so I didn’t eat muffins every day all week long. That wouldn’t be very moderate of me, would it?

For scale: my muffins are smaller than these (small) apples.

For scale: my muffins are smaller than these (small) apples.

Plus, to be absolutely honest, as much as I love blueberry corn muffins, I can only go so many days without my regular breakfast of peanut butter on toast or oatmeal.

Really.

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 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!

Tortilla Soup (aka, Mexican Corn Soup): Yes, Please

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*Definitely* one of my favorite soups.

Not into Indian food? Hard to believe—have you ever given it a chance?—but to each his own. Let’s return to a cuisine that is no doubt more familiar to most of my readers: Southwestern / Mexican / Tex-Mex. I’m posting this recipe today at the behest of my sister. She loves my soups and received five of them for her freezer last Christmas. (She doesn’t enjoy cooking.) If you’re new to my blog, it’s worthwhile reading the skinny on soup to learn just why I eat so much soup. Not that I need a reason beyond “because it’s so delicious!” but there are health and weight reasons it’s great, too.

Today’s dish takes the soul-warming Southwestern flavors you love and puts them into a soup. I’ve used the recipe of Wolfgang Puck as a starting point but include many of my own ingredients and touches. There are tons of recipes out there on the web so just poke around to find one you like and read today’s post for a few tips to make it healthier for you and the planet. Well, relatively speaking. It does have a garnish of fried tortilla chips!

Read on, fellow Mexican food lovers, read on. Or, rather, look at the pictures for inspiration and a few guidelines, then get cooking!

1. Prepare your vegetable stock. Many recipes call for chicken stock, but it’s totally unnecessary. Trust me: I used chicken stock all the time before I wised up and started making my own veggie stock. It’s easy, better for you, and better for the planet. Here’s a cooking video that shows you how. If you don’t have time, get it from the store but watch the sodium content…

2. Cut the tortillas into squares or strips and sauté until crisp. Try not to eat them directly out of the pan. Maybe just one or two…and do save a few for the garnish.

3. Remove kernels from cobs and add to food processor along with onions, garlic, and poblano peppers. (Peppers optional: heat varies so take care.)

4. Whir away. Pretty! Smells great, too.

5. Add to pot with tortillas along with chopped tomatoes and stir together. (You can use canned tomatoes if you prefer.)

6. Mix it up over medium-high heat to bring the flavors together, about 10 minutes. (Don’t forget to add all your Southwestern spices at this point, like cumin. That’s the key!)

7. Pour in stock, stir, and add the corn cobs. Bring up to a boil then simmer until thick and reduced. Reducing takes a while, but you’ll see how the flavors are enhanced and the soup gets thicker. This is a critical step: don’t rush it. Do some other stuff while it’s cooking, just stir it every now and again.

8. Once reduced, remove the cobs and and carefully use the straight edge of a large knife (the back edge) to scrape off the remaining kernels. Can you skip this step? I suppose, but it’s worth the effort to add these wonderful concentrated flavors and viscosity to the soup while reducing your food waste. Plus, you’ve come this far… You can do it!

9. Add the kernels and stir. Feel free to purée the soup if you like a less chunky texture, or thin out with a bit of remaining stock. (But not too much otherwise your reducing was all for naught; you don’t want to dilute the incredible flavors.)

10. Prepare the toppings of your choosing. I enjoy a sprinkle of cilantro, cheddar cheese, and diced poblano pepper plus a few tortilla chips.Now, just garnish and serve. So delicious!

So there you have it: tortilla soup in ten steps. More than your average soup but remember as always to put some in the freezer and keep some in the fridge for subsequent meals. It’s even better the next day…

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!

Spicy Kale and Corn Sauté: Side or Starter, It’s Up to You

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I’m not sure I’ve ever posted a side veggie dish before other than a salad. I think that’s because it’s very rare veggies are on the side in Newby world. In my home, vegetables take center stage, baby. In fact, this particular dish became a side for reasons that will become clear as the week unfolds. In the meantime, I give you a kale quickie that has lots of different uses.

Indeed, it’s no secret that I’ve been having a love affair with kale since last fall, when I made the best kale salad ever including roasted Brussels sprouts, pecorino, and toasted almonds. This formidable headless crucifer rode again in another fabulous salad featuring beets and smoked salmon (salmon optional). More recently, grilled kale made an appearance in a fantastic grilled Mediterranean vegetable sandwich. (The nutrition facts are discussed in the salad posts, if of interest.)

That said, kale is most often served sautéed or braised, which is what I did this Saturday past as part of a magnificent dish to be revealed another time.

1. Slice the kale into thin strips and add to a medium hot fry pan with ~2 tbsp EVOO. If the inner stalk appears particularly thick and fibrous, you can remove it; it isn’t always necessary in my opinion. Season with a touch of salt, freshly ground pepper, and a bit of crushed red pepper flakes. (Heat optional, of course.)

2. After a few minutes, give the kale a toss and add the fresh kernels from one ear of corn to the pan. (Uh, remove the raw kernels from the cob first. Be careful, now, or you can use frozen. I’m just a corn-on-the-cob fiend.)

3. Cook down until the kale is wilted, then add a few clove of crushed garlic. Taste and reseason as needed. Finish with a drizzle of apple cider vinegar for a little zing, if you’re into that kind of thing.

4. Serve and garnish with diced red pepper, if desired. (I was ambivalent, which is why I didn’t add it to the sauté mix itself, but then thought, “Hey, I’d like to see some more color!” Whatever.)

Whether on the side or the starting point to a main dish (e.g., tossed with whole wheat pasta), sautéed kale and corn is a versatile and delicious way to showcase vibrant summer flavors. Other veggies are welcome to join the party, too. It’d also be terrific topped with two fried eggs or stuffed into an omelet.

Which is what I was actually planning to do with the leftovers, but there were none.

P.K. Newby 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 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. Thank you for reading.

Roasted Vegetable Quesadillas

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I’ve spent a lot of time writing about corn and tomatoes, my summer favorites. Zucchini has now taken its rightful place in my seasonal repertoire with a few of my recent posts: the sweet (dark chocolate zucchini bread), the savory (e.g., grilled vegetable parmigiania, Mediterranean veggie sandwich, fajitas), and the salad (sun gold tomatoes and corn with ribbons of zucchini).

Today’s dish was inspired by several leftover tortillas sitting in the fridge after I had made a batch of enchiladas. (I told you I love Mexican food.) And of course I had zucchini, tomatoes, and corn given it’s late August. Next thing you know, I whipped up a batch of quesadillas and a chopped salad to accompany and dinner was served.

1. Roast the corn, zucchini and onions in a hot oven, turning the vegetables once or twice. (More on roasting vegetables here.)

2. Layer the veggies on a tortilla – whole grain, of course - and top with grated cheddar or jack cheese, as desired (not shown).

3. Cover with a second tortilla and heat in a hot skillet to brown both sides until crisp. (This was moved to a cookie sheet once cooked, as pictured.) 

4. Cut and serve. (My husband and I split the quesadilla, as we had Mexican street corn for an appetizer. A lot of corn in one meal, I know; it just worked out that way.) 

Cook’s Notes. I enjoyed this particular mix of veggies that highlighted summer flavors; use whatever vegetables make you happy. The quesadilla would be fabulous with traditional sauces such as guacamole, salsa verde, or salsa fresco (basic tomato salsa). That said, I had some lovely yellow eye beans in my fridge that needed to be consumed, which I opted to include in a lively side salad this time rather than in the quesadilla itself. The chopped salad comprised tomatoes, red and green peppers, purple carrots, onion, beans, and cilantro tossed with some EVOO and white wine vinegar and seasoned with crushed garlic and a touch of salt and pepper. The beans, prepared from dried, also added a protein boost to the meal.

Just one more way to showcase again the lighter side of Mexican while celebrating the late summer harvest of zucchini, corn, and tomatoes.

Don’t forget the sangria.

P.K. Newby 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 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. Thank you for reading.

Summer Sunshine Salad

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With a name like this one, I’ll bet you’re thinking about something fruity and sweet, no? I seem to recall some ambrosia-like salad of yore with a similar name. Actually, I had two other competing names: A Lovely Little Lunch - which is exactly what this was – or the literal Sun Gold Tomato, Zucchini, and Corn Salad.

And then I looked at my photograph.

With the zucchini ribbon rays stemming from its sunny center filled with orange cherry tomatoes and freshly shucked corn, not to mention the brilliant summer flavors …. well, the name was obvious.

I should mention that I count on you, dear readers, to read my posts even when the name doesn’t give the ingredients away. Where’s the fun in that, after all?

(Though no one seemed to appreciate my Spa Salad with seared trout, blackberries, orange, and fennel, which is totally awesome [the dish, not necessarily the title]. Are none of you fish eaters? If so, we’re going to need to address that at some point. Crazy nutritious, fantastically tasty, and I’ve converted at least one person from a fish hater to one who now prefers it to a ribeye. True story.) 

Anyway, this fishless salad is a seasonal favorite whose days are numbered. When butter & sugar corn meets candy-like sungold cherry tomatoes – aka, nature’s M&M’s, as I’ve noted previously and are pictured here alongside my favorite summer sandwich - and the two are tossed with nothing more than EVOO, white balsamic vinegar, flat-leaf parsley, chopped onion, and a touch of sea salt and freshly ground black pepper, the result is nothing short of summer sunshine on a plate. Don’t forget to put a few extra zucchini ribbons on the bed of the plate, too, for extra nutrition and flavor.

Couldn’t be simpler.

Oh, and if you want to take this salad to the next level, scatter a bit of herb-crusted goat’s cheese on top.

Does it need the chèvre? No, not at all. In fact, this was a cheese after-thought that I decided to try after a few bites, which is why the zucchini ribbons on the right-hand side of the plate have been disrupted. (Yet still makes solid food porn, I think.) You can keep the flavors fresh with just the summer’s sunniest vegetables plated up perfectly. But the cheese takes one lovely little lunch up a notch, adding complexity and elegance. Gorgonzola or parmigiana shavings would work beautifully as well.

Let me know if it makes you smile.

A Farmers’ Market Aside

Have I mentioned lately how lucky I am to be able to get all of this and more from my local farmers’ market? (Including the chèvre.) No, farmers’ markets are not the panacea to the world’s woes, but the number one reason to shop there is taste and variety, pure and simple. And given the many options I have to access markets throughout Boston and Brookline, where I live and work, there’s no reason to shop anywhere else if you can swing it - especially during the heart of summer.

So. It’s late August and summer’s abundance awaits at a market near you, not to mention the feel-good feeling you’ll get from supporting local businesses and farmers. But if you can’t make it happen for whatever reason, you can still bring a little sunshine indoors with today’s salad, wherever you procure your produce.

P.K. Newby 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 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!

Seared Tuna Puttanesca with Creamy Corn Polenta

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Savory, with a hint of sweetness, a sprinkle of microgreens is a nice finishing touch.

Nope, it’s not just soup and salad every night for supper. That would get boring. I love creating pretty, plated meals that star seasonal produce so here’s a serving suggestion for you. The puttanesca featured summer tomatoes, onions, and herbs. The polenta was enhanced by the addition of fresh corn. (Polenta is creamy cornmeal, and it’s better than it sounds if you’ve never had it before. In fact, it’s delicious.) Tuna is a meaty fish with big flavors, so it can stand up to the sauce. Pairing the bold flavors of puttanesca and tuna with the sweetness of creamy corn polenta made a divine dish with flavors that perfectly complimented each other. A succulent dish for the eyes and tastebuds.

See my recipe for homemade tomato sauce to get you started, since puttanesca is simply a variation on the basic ingredients to which olives, anchovies, and capers are added. I wasn’t initially planning on making puttanesca, but as I was prepping my tomato sauce I decided to get some double-duty action from my chopping to make two different sauces. I’m so glad I did! Puttanesca is a rich, toothsome sauce – umami describes the flavors perfectly. Familiar with the word? Umami (think: savory) is the fifth taste humans perceive, along with sweet, salty, sour, and bitter. Wikipedia has a nice description of it.

To your tomato sauce base, add the three key ingredients: 6 or so chopped anchovies, chopped olives (1/2 to 1 cup), and a couple of tablespoons of capers. Don’t forget fresh parsley and/or basil, or dried, if that’s all you have.  The classic recipe uses Kalamata olives, in case you were wondering, but I’d use whatever you like or have on hand. I also always add a bit of crushed red pepper, for a little kick (optional). The exact quantities depend on how much sauce you are making, though, so consult some recipes online if you’d like more precise proportions, as you know my philosophy on recipes. Or, start off using small quantities, cook for awhile, and you can always add a bit more later. You can never go back. As it simmers (an hour or more), the flavors really come together to create a complex, multi-layered sauce.  Even the color is a much deeper red compared to regular tomato sauce.

Because the olives, capers, and anchovies are fairly salty, I do not recommend adding any salt to the sauce when making it. You know that I’m always concerned with excess sodium in the diet, and this is not my regular, stand-by tomato sauce. Definitely for a special occasion. I will discuss the sodium issue in greater depth another time, but a key point is that the majority of sodium in the diet comes from prepared and processed foods. You’ll see the sodium issue is a common thread in my posts when choosing what to cook and eat. And check out my earlier post on tomatoes for more about the health benefits of eating tomatoes – for both you and the planet.

What if I don’t like olives, anchovies, and capers?

Puttanesca has some really big flavors and you may not be accustomed to using them in cooking. Perhaps you loathe them all. This dish would also be delicious with a classic, chunky tomato sauce if you’re not ready to go there. You could also leave out one of the ingredients though obviously it wouldn’t really be puttanesca by definition. (But so what?)

At some point, though, I’d encourage you to try it because the flavors are wonderful.  Taste is actually quite adaptive, and if you want to expand your palate for either culinary or heath reasons (or both!), you gotta try new things. And try them often, if you want to make a real change (e.g., from white bread/pasta to whole wheat, full-fat to non-fat milk, or whatever)  Not only is there research to support the “try, try again philosophy,” I’ve seen it work on friends, family, and me. I didn’t grow up eating olives, for example. But after acquiring a taste for them in my late twenties, I could not get enough. I LOVE olives now.

Delicious with pasta!

A final note on puttanesca is that it can be enjoyed so many ways. This dish is a fancier serving suggestion, but it’s commonly served atop pasta. I enjoyed a plate a few nights back with whole wheat spaghetti. Such a satisfying dinner. (With a mixed green salad on the side, of course. I eat a salad with dinner just about every night, and if you don’t that’s another thing you can do to help you on your way towards better health.)

(And if you don’t care for polenta, you can serve this same exact dish on a bed of pasta, although you won’t get the same mix of flavors.)

By the way…

Oh, are you wondering about the health benefits of tuna? And its potential risks, among other issues?  I can only cover so much in one post if I am to sustain your attention amidst busy schedules. We’ll get there, I promise.

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!

A Big Salad+Corn on the Cob=Dinner (Really.)

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Salad: It’s Not Just a Side 

Why is your salad always a secondary role? Or, worse yet, never even cast in your dinner repertoire? (Sigh. More theater references. Sorry, occupational hazard.)

A gorgeous summer supper. And the corn was sooooooo sweet that I needed to include all the extra oooooos.

To me, salad often IS dinner, and a delightful one at that. I really do love to cook – and eat! – elaborate meals, and I write many a blog entry about such dishes. Truth be told, though, having a “big salad” with all kinds of veggies and other fixins’ for dinner is pretty common for me, often paired with corn on the cob during the warm summer months. Or, if I’m missing summer-y sweet corn I’ll add a handful of corn kernels to top my salad for a sweet complement.

While the meals I blog about range in complexity – see, for example, my posts on lobster bisque, Pad Thai, or fajitas - I’d like to encourage you to give eating a “big salad” for dinner a shot, because it just may become a regular go-to meal for you that’s quick, nutritious, and delicious.

Um, Why Should I Do That Now?

A plant-based diet is key to health for so many reasons, I really don’t even know where to begin. Let’s keep things somewhat simple for now: a mixed vegetable salad packs an incredible nutritional punch, rich in fiber, vitamins, and minerals and all sorts of bioactive components, some of which we don’t even know about yet. Vegetables are in fact the most nutrient dense foods you can eat, and the more colorful and diverse veggies you add, the more nutrients, taste, and textures you get. A salad also tends to be lower in calories than lots of other choices you might make for dinner, so that’s really helpful if you are either trying to lose weight or maintain a healthy weight. (More on weight here.) One night’s salad included arugula, spinach, red leaf lettuce, radishes, assorted cherry tomatoes, red pepper, orange and purple carrots, legume sprouts, garbanzo beans, red onion, and olives. Think tons of colorful veggies piled high over a bed of leafy, tender greens, with two ears of sweet summer corn on the side. The one pictured here included mixed farmers’ market greens, pickled beets, garbanzo beans, scallions, pistachios, and gorgonzola. (Cheese is optional, of course). Here’s another delightful photo,

And what of dressing, you ask? I’ll save that post for another time, as this piece became kind of long and I want to get back to my corn and tomato theme this week. Suffice to say that you can never go wrong with heart-healthy olive oil and vinegar.

The point today is that you might be surprised just how filling a big salad can be, especially if a lean protein and/or legumes are added (in this case, chick peas, aka garbanzo beans). Protein is the most satiating of the macronutrients (the other two being fat and carbohydrate, in that order of satiating capacity) so including some with any meal you have will contribute to feeling sated. Also, the fiber in vegetables helps us feel full because it slows down the emptying of our stomach contents and the absorption of nutrients. For more ideas on boosting the nutrition and satiating power of your salad, click here.

Salad? Seriously? I’m Still Hungry Just Thinking About It

Let’s say you give this a shot and still find yourself hungry. I hear you. Let’s discuss.

Before returning to your fridge for more, here are a few additional thoughts to consider if you’re still feeling peckish. First, make sure you are in fact still hungry. Did you take your time eating and savor your food? It takes around 20 minutes for your stomach to deliver satiety signals to your brain, so eating slowly is important. And did you consume a beverage along with the meal (ideally water)? Liquids add volume to our stomach, which also helps us feel full. A key to healthful eating is to maximize nutrients and volume while maintaining lower energy intake, and all of these strategies will help.

Sure you’re still hungry?

You can always order a pizza at this point.

I’m kidding. Don’t do that.

Not that I don’t like pizza, which I just made the other day to enjoy after my long run, in fact. I love pizza. Who doesn’t?

Now where were we? See how I sidetracked myself with all that talk of pizza? Back to salads.

Hara Hachi Bu, My Friends, Hara Hachi Bu

Before you do anything rash, like ravage the pantry for additional food, make sure to consider your caloric needs, remembering that most of us exceed what we need relative to what we expend. The Japanese have a great saying you might not have heard before – hara hachi bu – that essentially translates to “eat until 80% full.” This doesn’t mean you should be starving after dinner, but you shouldn’t feel absolutely stuffed, either. If you really are still hungry, which is possible given caloric needs differ according to body size and physical activity, you might consider adding something healthful to accompany the meal, such as whole grain bread dipped in olive oil or spread with hummus and topped with a fresh tomato slice. Or a cup of soup, perhaps. And next time you’ll know to make a bigger salad and/or add additional satiating components to it.

So. Don’t roll your eyes about eating a “big salad” for dinner until you’ve tried it. My husband sometimes specifically requests it for dinner; I’m not making this up. Give it a chance, and make it your own with veggies you love. We’ll get into fancier salads another time – or search my blog for more ideas. (Can you say spinach, strawberry, and sunflower seed salad with strawberry vinaigrette? Or how about quinoa salad with arugula, blackberries, Marcona almonds, and lemon-oregano vinaigrette?)  Whatever you include, with so much diversity at the farm market (or your supermarket), your imagination and palate are the only limits.

Want Another Reason? Salad is a Time-Saver

Let’s not forget there’s also a practical side of a big salad for dinner: I don’t always have time to cook extravagantly during the week – if at all – and you don’t either, I’ll bet. With a big salad taking center stage, supper can be ready in fifteen minutes. And let’s not forget about the corn, which I didn’t say too much about today only because I I said enough about that yesterday. Let’s just say that as much as I really love salad, corn on the cob was definitely the star of last night’s dinner, and, as you know, I’m loving it while I still can.

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!

Still Savoring Summer Corn and Tomatoes

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If you’ve never been to one of the many fabulous farmers’ markets around Boston, it’s not too late to begin. In fact, the late summer/early autumn harvest is nothing short of spectacular, and you should take advantage of procuring fresh, local food while you still can. (Click here to find one near you.) Do remember that many of these markets now have much more than produce, including fish, milk, eggs, cheese, bread, poultry, and honey, among others.  Yesterday there was even a vendor selling olive oil.  My point here is that unless you are clean out of condiments or desperately need to pick up some of your favorite prepared foods (come on, I’m a realist – I have plenty of my own that I like to keep on hand), you can still do the vast majority of your food shopping at the farmers’ market, even as we approach October. Believe me when I tell you that the food is not as expensive as you think and the taste and quality are, quite honestly, unmatched. Not to mention all the other good things that come out of supporting your local businesses.

Like a kid in a candy store, I wandered wide-eyed through the market at the Charles Hotel in Harvard Square yesterday afternoon while soaking up the sun and enjoying free performances from the Boston Conservatory Opera. Plenty of fall crops are now in season – think squash, root vegetables, and potatoes – and that is indeed exciting, because I have a fabulous roasted vegetable salad that I love to make as the weather turns colder and just screams “Squash!” (Or maybe it’s just me.) Brussels sprouts are soon to follow, but now I’m really getting ahead of myself. (Think you don’t like Brussels sprouts? Just you wait; I’ve made many a convert.)

Enjoy them while you still can..!

The point here is that summer favorites like corn and tomatoes can still be found and should be savored before the first frost takes them away until next year. (Boo.) So, l for one am taking full advantage and my posts this week will be dedicated to these delicious vegetables. (And yes, corn can also be considered a grain botanically, especially when consumed dried and milled as part of, say, corn tortillas. However, fresh corn is generally considered a starchy vegetable.) There is so much that can be done with these two foods, separately and together, and I’ll spend some time this week sharing cooking ideas and nutrition facts for each. I am very sure you will learn some new things and get some good ideas for preparing them in new and tasty ways. Think sautéed cod abed creamed corn with a tri-color cherry tomato, corn, and parley garnish for starters, not to mention homemade tomato sauce and tomato soup.

Stay tuned … and enjoy the gorgeous weather.

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!