The Joys of Spring: Lemon-Scented Roasted Asparagus

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

Asparagus_Fork Now that springtime is actually occurring here in Boston, it’s time to get on the seasonal vegetable bandwagon, beginning with asparagus.

Alas, I was told a few years back that it was very hard to grow Asparagus officinalis here in Massachusetts, thus I’ve been reliant upon the supermarket to meet my asparagus needs.

Apparently it’s easier to grow in Illinois, though, which I learned when stumbling upon these stately spears at a farmers’ market when I got local in Chicago (along with a lot of other fabulous spring produce pictured here).

Did you know that asparagus comes in purple, just like cauliflower and carrots?

AsparagusPurple_Market

Anyway, can you imagine my utter delight when I happened upon yet another new farmers’ market when wandering around town last week, and, lo and behold, there stood asparagus!

(A conversation with the farmer revealed that yes, it is difficult to grow here in The Bay State, but some are up to the task, as it turns out.)

What a treat!

Needless to say, I’ve been recently reveling in asparagus—alongside everyone else who’s been doing it for at least a month now—and I’ll share a few fanciful dishes with you soon. I begin today with the simplest, yet still elegant, rendition: lemon-scented roasted asparagus.

1. Prepare asparagus by removing their tough, fibrous ends. This can be done by snapping, cutting, or peeling the bottom inch or so. (You might consider taking a bite first, as the edibility of the ends varies by bunch, I’ve found. If it’s difficult to chew, spit it out. No one will know. Yeah, I do this.)

2. Toss asparagus with extra virgin olive oil, lemon zest, freshly cracked pepper, and a bit of flaky kosher or sea salt. (Crushed or sliced garlic and/or a sprinkle of parmigiana make a nice variation.)

Asparagus_GreenLemon

3. Roast at 425 degrees F for 15-25 minutes, tossing every 8 minutes or so; cooking time varies with thickness. You can tell it’s done by the deeper green color and tenderness. Don’t overcook.

Asparagus_GreenRoasted

Hate Asparagus? Learn to Love It.

If you’re a regular reader, you know how I feel about roasting vegetables and have a number of posts dedicated to this very topic, whether fall favorites like Brussels sprouts, squash, or pumpkins or the revelation that is roasted cauliflower. Quite simply, it’s just about the tastiest way you can prepare vegetables and I put them to use in endless ways, whether as simple side, exciting salad, or classy ingredient.

Don’t believe me? I’ve had numerous people on more than one occasion say “I thought I hated [Brussels sprouts or whatever], but these are so sweet and delicious!” And why would I make this up? My goal is to get you to incorporate more vegetables into your diet, after all, and you’re not going to do this if they, well, suck.

Still skeptical?

I get it.

Unfortunately, many people have been scarred by traumatic childhood experiences involving overcooked veggies boiled to hell, creating an unappetizing lump of gray mush lacking any flavor whatsoever which, incidentally, has also lost many of its nutrients. A recent conversation with a friend told me his woes of growing up on canned asparagus, which he loathed heartily. (I agree: frightening. Some vegetables just do not work out when canned.)

Until he began roasting it at home.

True story.

So if you’re not a fan of asparagus, it’s time to give it another try, and you’ll want to turn to roasting to get you started.

You just might fall in love.

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!

Moroccan Red Lentil Soup: It’s a Soup Miracle! (Video)

Posted on 16 May 2013 by Dr. P. K. Newby

RedLentilSoup_closeup Following soy and hemp, Lens culinaris has the highest amount of protein by weight compared to any legume or nut. This tasty bean comes in many shapes and colors and can be used in all kinds of things, from salads and soups to stews and pilafs.

In today’s video, I make a rich, satisfying, red lentil soup bursting with the warm flavors of cumin and cinnamon common in North African cooking. It’s incredibly easy, quick, and you can make it with just a few ingredients and spices. Further, while I love using my homemade vegetable stock—the basis for all my soups—you can easily use just plain water if you prefer.

(I’m pretty sure that’s what I did before I became obsessed with making veggie stock.)

And did I mention how inexpensive it is to prepare? The dried lentils cost only a couple of bucks, the water is from your tap, a few cents for the spices, and about three dollars’ worth of vegetables easily serves dinner for four or lunch for more. A dollop of sour cream or yogurt (non-dairy for vegan versions, or just omit) makes a perfect garnish along with a few chives or scallions. In this photo I’m using pretty purple radish microgreens I had picked up at the farmers’ market; it’s usually not quite that fancy on a Tuesday, just for the record.

(Alright, fine. It is, when I can find them. I adore microgreens.)

Anyway, check it out.

While the weather is finally warming here in New England, happily, I always enjoy my hot soups no matter the temperature outdoors. I hope you love this dish as much as I do!

RedLentilSoup_full

The Fresh Flavors of Salsa Fresca (aka, Pico de Gallo)

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

SalsaFresca_serve Whether you call it salsa fresca, pico de gallo (“rooster’s beak”), or the less interesting but still apt fresh tomato salsa, the end result is the same: this is one zesty condiment that tastes nothing like store-bought salsa. To be clear, there are plenty of great supermarket salsas out there, but when made with fresh tomatoes it’s just another animal altogether.

Like mango salsa, pico de gallo is the perfect accompaniment to chips, the classic duo, and it’s also wonderful with refried beans, tacos, burritos, and the like. Beyond that, you can use it anywhere else you want liven up an otherwise mundane dinner.

Or breakfast, for that matter (think: breakfast taco or southwestern scrambled eggs).

In the summer months, this salsa is unbeatable when made with assorted heirloom tomatoes with their gorgeous assorted colors and distinct flavors. I like salsa far too much to consume it only three months of the year, though. Happily, I can still find high-quality greenhouse tomatoes here in Boston (local, even), and the smallish cocktail size works especially well since there are fewer seeds than larger varieties. They tend to be firmer, too, holding their shape without becoming mushy.

A little chopping of tomatoes, crushing of garlic, dicing of onion, squeezing of lime, and you’re done.

Ingredients and Instructions

15 or so “cocktail” tomatoes, chopped
1-2 cloves garlic, crushed
1/2 onion, diced
Juice from 1-2 limes, freshly squeezed
1/2 jalapeño or other hot pepper, minced (optional)
Olive oil, drizzle (optional)
2 tbsp cilantro, chopped (optional)
Dash of salt and pepper

Mix everything together, to taste. (More details here.)

SalsaFresca_bowl

You’ll note this recipe is identical to that for mango salsa and similar to tomatillo salsa, underscoring the idea that salsa is more a method than anything else. The “yum” factor comes in with the quality and flavor of the fruits and vegetables you are using—hence my comment that summer-sweet tomatoes are ideal—and that’s also where your creativity and personality come through. For example, I love including fresh corn cut from the cob to this salsa in August, when both vegetables are at the height of the season, and serving it with grilled swordfish. Diced avocado is also a beautiful addition.

This salsa is best enjoyed day-of, because otherwise you’ll need to refrigerate it, and putting tomatoes in the fridge kills their flavor and texture. As well, the acid from the lime juice continues to break down the tomatoes so the mixture continues exuding more and more liquid. If you do have some left over, by all means don’t throw it out, as it’s still perfectly edible, just not quite as good.

You know what’s particularly great with salsa fresca? I’ve got a simple dish coming soon in yet another south-of the-border post. Stay with me, now, because I’m out of town next week with limited time to write. Plus, Cinco de Mayo is just a few short days away and I’ve got all your better-for-you Mexican recipes right here at The Nutrition Doctor is In the Kitchen.

And, hey, at the very least, you learned that this salsa could also be called rooster’s beak, so I hope it was worth reading a second post from me today for that reason, if nothing else. I know my life is enhanced having this information.

A lover of Mexican food, 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!

Making Mango Salsa: Ten Minutes to Delicious

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

MangoSalsa_bluebowl Making salsa is in many ways more an art than a science. For sure you need a few standard ingredients, like lime juice, but salsas are made with any number (and combination) of fruits and vegetables. Incredibly versatile, they can be used in a wide array of dishes far beyond the traditional chip-and-dip fashion or accompaniment to tacos and other Tex-Mex fare.

With their sweet flesh, toothsome texture, and provocative yellow color, Mangifera indica makes an excellent salsa that perhaps you’ve had before. Like other brightly colored fruits, mangos are bursting with good stuff like fiber, vitamins C, E, and B6, carotenoids like beta- and alpha-carotene (responsible for the bright yellow color), potassium, and copper. While not local to these parts and thus not part of my usual fruit fare, I’ve been on a mango kick lately after finding them on sale at the store, hence today’s salsa.

And, yes, mango salsa does go well with chips; try blue corn instead of yellow for a colorful presentation. It’s also excellent with grilled fish on a balmy summer evening or with roasted fish in colder temps when you’re craving the bright flavors of warmer climes. It’s particularly wonderful with succulent crab or fish cakes. You get the idea. I’ll let you know what I was using it for in a separate post but this article is simply the recipe and photo to help you think beyond tomatoes when it comes to salsa. And—because no doubt it’s not news to you that mango makes a fabulous salsa—to provide inspiration for making it at home because it’s ridiculously easy, just like guacamole.

Ingredients and Instructions

1-2 mangos, chopped
1/2-1 red pepper, diced
1/2 yellow onion (or red)
Juice from 1-2 limes, freshly squeezed
1-2 clove(s) garlic, crushed
Olive or canola oil, drizzle (optional)
1/2 jalapeño, finely minced (optional)
1-2 tbsp cilantro, chopped (optional)
Dash of salt and ground black pepper

All you need do is mix everything together and adjust the seasonings and proportions as desired. Note that the flavors do come together after the salsa has sit, so ideally you’d wait 10-15 minutes or so, then taste again and readjust as needed. (I often find myself adding more lime juice and a just a touch more olive oil.)

MangoSalsa_mix

Preparation Notes

You can see why I said making salsa is an art. See all the optional ingredients? It’s up to you to make it however you want. The mango, onions, and lime juice are key, but what else you add is up to you. I believe strongly that red pepper and garlic and add quite a lot, both in flavor and color, but you’ll find recipes with no garlic or additional vegetables beyond onion. You can omit the oil—fewer calories—but the fruity olive oil is a great match and helps your body absorb the fat-soluble phytonutrients present in mango; a drizzle or two is all you need. Finally, cilantro is truly the “optional” ingredient: beyond the fact that many people loathe cilantro, some people add this herb to salsa while others don’t. Honestly, I tend to prefer the taste somewhat more without, but then again I enjoy the contrast in flavor and texture and my husband loves cilantro (which he refers to as “fresh coriander,” as Indians are wont to do). For these reasons, I usually throw it in. Up to you!

Oh, and it took basically ten minutes to put this together.

And I had to cut myself off from simply eating it out of the bowl with a spoon.

MangoSalsa_chips2

Sharing the Love of Mexican Salads

Posted on 1 May 2013 by Dr. P. K. Newby

This close-up is to show you just how much the TVP taco filling looks like ground beef. Right?

My cilantro vinaigrette and TVP taco filling meet up when today’s big salad for dinner gets Tex-Mex treatment. Given I’ve already written about this topic a bit these past two days, this post comprises just a few photos and notes to share my Mexican salad love.

Once you’ve got the taco filling and dressing, the rest is up to you. Just start with a bed of greens, top with the warm taco filling, and mound up with your favorites veggies and/or beans to get the salad party going. As with all salads, bring in what you love to make it your own!

Here’s a few photos to get you fired up.

The first example is vegan (cheeseless) and features local summer produce: yellow sungold and red cherry tomatoes, red peppers, corn cut off the cob, scallions, and a mix of seasonal greens and cilantro (included in the lettuce blend and garnish in the center). This is simpler and lighter than those I usually make, as I wanted the fresh seasonal vegetables to shine.

MexicanSalad_nocheese

The heavier Mexican dinner salad below that I made one winter evening—meaning, more stuff and cheese equals more calories—starts with a similar bed of lettuces and includes some of the same standards like red peppers, corn (frozen), and scallions. The difference below other than the obvious white cheddar on top is the addition of diced jicama, a juicy, crunchy, sweet vegetable that you should check out if you’ve never eaten it before.

MexicanSalad_cheese

Wait… What About the Avocado and Crispy Taco Bowl?

I suppose I should comment on these two traditional accompaniments, eh?

First, despite my love affair with avocados, and I always have them on hand—I’ve been known to call my husband at work to stop at the store if there’s an avocado crisis, meaning I’ve run out—you’ll note they’re not in either of the above photos. That’s because as you can see things really start to load up, and, though it’s unbelievable even to me, I forgot. Normally I do add avocado. Black olives, green peppers, and black or red beans are common, too.

And, yes, I do know that Mexican salads are often served in fried tortilla bowls. Tasty, sure, and if it were for a special dinner I’d probably do that to make it prettier and more fun. But for my regular weeknight suppers I see no need to add more calories and work to this meal. For a little crunch and to keep things traditional perhaps add a few crispy tortilla strips to the top. I don’t regularly do that only because I don’t keep chips in the house unless I’m specifically making, say, guacamole. But that’s a good way to go, I think. Kinda like Mexican croutons. (Or something.) Anyway, trust me: this salad is delicious and filling enough all on its own.

Coming up next in this week’s better-for-you Mexican food series: tacos, burritos, enchiladas, and salsa. And maybe even a special Southwestern-style soup, if I have time.

Stay tuned, and thanks for reading!

A lover of Mexican food (who isn’t?), 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.

Cilantro Vinaigrette: Your Go-To Mexican Salad Dressing and Dip

Posted on 30 April 2013 by Dr. P. K. Newby

The beautiful bright green color with its cilantro speckles and zingy flavors make this the perfect salad dressing or dip.

After yesterday’s focus on taco filling today’s natural follow-up is, of course, tacos. Well, I love tacos just as much as the next person, believe me, but it’s not something I eat all that often. You’re much more likely to see me take my “big salad for dinner” concept south of the Border with Mexican flavors and accoutrements.

One of my favorite once-in-awhile salads, for years I relied upon a terrific cilantro dressing from the store until one day I said “Really, how hard can it be?” My recipe achieves the same flavors using just a few simple ingredients and really makes a Mexican salad sing.

(Insert favorite Mexican ditty here. Now picture some cartoon vegetables singing gaily. Or not.)

Oh, and this dressing also makes a fabulous light vegetable dip for your Cinco de Mayo festivities in case you’re thinking “Yeah, I”m not eating salad for Cinco de Mayo.”; you could mix in some yogurt or sour cream if you feel the need to thicken it up.

However you use it, this vinaigrette is a winner. And if you’re still eating naked salads, ditch the 1980s low-fat messages—that was more than thirty years ago, folks—and remember that (many) dressings are great for you for so many reasons, especially when you make them yourself. (For more info, here’s a video explaining the health benefits and you’ll also find a few other delightful vinaigrettes on my YouTube channel.)

Ingredients. One bunch of cilantro, shallots or white onion (1/2 small, or whatever you want), garlic (1-2 cloves), white vinegar (balsamic or white wine), olive (or canola) oil. Season to taste with lemon juice, agave or honey, sea salt, and freshly ground pepper.

Preparation. Two steps, less than five minutes.

1. Add to a food processor the cilantro and vegetables (in small chunks) and purée until blended and onions and garlic are finely minced.

CilantroDressing_ingredients

2. Pour in vinegar and olive oil. (Roughly 2-3 parts oil to 1 part vinegar, to taste.) Blend until it looks like a vinaigrette. Taste. I usually add a squeeze of 1/4 -1/2 lemon for freshness and a touch of salt and pepper to bring out the flavors. A drizzle of agave or honey adds balance and body but go easy—it shouldn’t be sweet.

CilantroDressing_blended

I was so excited when I first made this dressing. It’s just so much fun to make some of your favorite store-bought things at home, knowing you’re generally getting food that’s better for you and avoids packaging, which means a healthier you and a healthier planet.

In my book, that definitely deserves an “Olé!”

Meatless Monday Goes Mexican: Taco Filling, the P.K. Way

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

This taco filling is perfect on a Mexican salad. Click on the pic for more details.

That Meat Smells Delicious!

That’s what a friend said to me upon wandering into my kitchen one evening as I was making tacos for six, unprompted by me whatsoever. He had looked down at the pan—it looked like meat—and smelled the familiar scents of Mexican food, like cumin and chili powder—it smelled like regular taco filling—and he just assumed it was ground beef.

And then he remembered I don’t eat meat.

Taco Filling, Meet TVP

I last spoke about TVP (texturized vegetable protein) when I made chili and nachos—yet another occasion where no one could tell it wasn’t beef, and that was in a crowd of thirty. This soy-based food really is a wonder: similar in texture to ground beef, it’s the perfect substitute for animal protein in a broad array of dishes and works especially well in Mexican dishes with its strong flavors and seasonings. Plus, when you add the various yummy toppings, as one is wont to do in Tex-Mex meals, there is less attention focused on the meat itself. Perhaps for both of these reasons, whenever I’ve used used TVP in my dishes no one could ever tell a difference. They simply said “Mmmmm.”

Today’s taco filling features onions, green peppers, and black beans; the mix varies with mood alongside what I’ve got in my fridge and pantry. Seriously, doesn’t that look like ground beef?

So What Do I Do?

Easy as can be.

In a medium-hot pan with a few tablespoons of canola or olive oil, sauté a bunch of chopped yellow onions until soft. Feel free to add additional ingredients to the mix to boost the flavor and nutrition, such as peppers (e.g., green, poblano, red, jalapeño, etc), corn, and beans. When the veggies are soft, stir in several cloves of crushed garlic until fragrant, about 45 seconds. Season generously with cumin and chili powder—these are the main spices—along with garlic powder and a bit of oregano, salt, black pepper, and cayenne (optional, for heat); avoid using a store-bought flavor packet, which is often loaded in sodium. Crumble in a meat substitute of your choosing. (I prefer Smart Ground; there is variability among brands so don’t give up if your first batch isn’t as good as hoped.) Mix everything together until heated. Stir in a few tablespoons of tomato paste to achieve the flavor and texture you desire. Taste and reseason with the spices as needed.

Now your “meat” is ready to be slapped into taco shells, tossed on a salad, stuffed into a pepper, or incorporated wherever else you’d like to use this wonderfully nutritious, better-for-you-and-the-environement-too Mexican filling that you and your family will love.

Fifteen Minute Soup Begins with Leftovers

Posted on 24 April 2013 by Dr. P. K. Newby

VeggieSoup_close Nope, I’ll never understand why people don’t like leftovers. Not only are they incredibly efficient—who has time to cook from scratch every day?—they present a culinary challenge when I look to create an evening’s meal from what’s hanging around.

That’s why when I saw leftover garbanzo beans, chunky tomato sauce, and veggie stock in the fridge alongside kale and collard greens I knew I had the makings of a great soup. Although edited somewhat to cut out some of the chopping, this video is almost in real time, which is why it’s longer than most—but shows you all the steps in more detail than I usually do. In other words, this meal really was ready in less than thirty minutes.

Which means I didn’t get in trouble for dragging my husband into making a video on a rainy Monday night when all he wanted to do was eat dinner.

And, for the record, if I had omitted the pasta, it would have been ready in fifteen minutes, per today’s title. Check it out, learn about why this soup is so powerful, and make it soon.

VeggieSoup_full

The Power of Peanut Butter (in a Delightful Round Package)

Posted on 10 April 2013 by Dr. P. K. Newby

Couldn’t resist including this photo. I mean, how often is it you capture the shadow of a peanut butter ball?

Everyone loves peanut butter. So much so that to this day my post on peanut butter remains my most popular and commonly brings newcomers to my blog. That’s perhaps because there continues to be confusion about this creamy spread, which still suffers in some circles from the “it’s high in fat and calories so don’t eat it” camp. Good news, folks. That type of thinking is based on decades-old science and we now have a much greater appreciation that’s it’s not enough to just say “fat” (or “carbohydrate,” for that matter), since it is the type that really matters when it comes to optimal health and disease prevention.

Remember, friends: when it comes to diet, the devil’s in the dietary details.

Indeed, nuts are powerful little foods that pack an amazing punch. They are rich in heart-healthy poly- and monounsaturated fats, fiber, vitamins, minerals, and phytonutrients. Peanuts in particular are loaded in oleic acid, a monounsaturated fatty acid also found in olive oil, as well as manganese, copper, vitamin B3, and folate. Not to mention a number of antioxidants like resveratrol (of red wine fame) and p-coumaric acid that provide a broad range of health benefits. And, as you already know, nuts are a terrific source of protein.

Which brings me to the motivation for today’s post.

Holiday Treat or Post-Workout Protein Boost? The Choice is Yours

I originally created this recipe as an alternative to the protein bars you find in the supermarket. There are plenty of good ones out there, sure, but I recently decided to try my hand at a homemade alternative. The key is to have a good ratio of protein to carbohydrate, as protein is the key macronutrient needed to help your muscles repair, recover, and strengthen following an endurance workout. You also need electrolytes (sodium, potassium) and some carbs, too. Proper sports nutrition is another topic altogether, so let’s just suffice to say for now that whereas this was the original inspiration for today’s recipe, if you’re a peanut butter lover like me this tasty treat would be equally at place on your holiday cookie platter.

They’re that good.

Ingredients

3/4 cup natural peanut butter, unsalted
1/3 cup granola
1/3 cup raisins
1/3 cup peanuts, chopped
1/4 cup hemp seeds, crushed
2 tbsp flax seeds
2 tbsp honey
1-2 tbsp dark chocolate, chopped (optional)
Several pinches of flaky salt (athletes only)

Mix all ingredients together, adding more or less of what you like to taste. The salt is added only for those using this food as a post-workout food, when you are trying to rebalance your electrolytes following an endurance activity. (Like, say, a marathon.) If not, omit the salt. As well, note that another nut butter could certainly be substituted for the peanut butter if you have an allergy or another preference.

PBBalls_mix Shape into small balls and store in refrigerator. (Can be consumed cold or at room temperature.)

PBBalls_rolled

Whether you are an athlete or just have a sweet tooth, these peanut butter balls are absolutely delicious and packed with flavor and texture. I added a few ingredients to create a healthier version by including flax and hemp seeds, which are also high in protein and omega-3 fatty acids. And just a bit of dark chocolate. This is, after all, my post-marathon fuel in a few days’ time.

All that said, do remember peanut butter balls are high in calories due to their fat content. As fat has more than double the energy per gram than protein or carbohydrate (9 vs 4), nuts are an “energy-dense” food and you’ll want to keep that in mind to maintain a calorie-balanced diet and healthy weight. In other words, if you’re consuming them as an athlete, the energy is the point, but if you’re eating them as a sweet treat, then remember to make them mini and enjoy them in moderation.

However you eat them, it’s just one more way to enjoy heart-healthy peanut butter.

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, 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!

I'm currently storing the rest in the freezer so they're ready for my next long run... like the Boston Marathon!

I’m currently storing my peanut butter balls in the freezer so they’re ready for my next long run… which will be the Boston Marathon!

All Hail Allium: The Glory of Caramelized Onions

Posted on 3 April 2013 by Dr. P. K. Newby

Coming soon: white pizza with caramelized onions, chard, and white beans.

I add onions to just about everything I make. Sautéed white or yellow garden-variety onions (Allium cepa) are the starting point to virtually every soup and scallions or red onions top each salad. The garlicky taste of shallots appear in dishes like mussels or risotto, and leeks are fun when you want to change things up. Like spices, the various varieties of allium vegetables will add complexity and flavor to any dish. Not to mention a host of nutritional benefits that vary by subspecies and generally include vitamins C, B6, folate and fiber; minerals molybdenum and manganese; powerful polyphenol antioxidants like quercetin; and sulfur-containing compounds that are responsible for the pungent scent and tears that onions can produce. (More here on the mechanism for science nerds.) No doubt all of these components work together—and quercetin is particularly high in the outer layers, by the way, so don’t over peel—to give onions their powerful effect on health, from strong bones and anti-inflammatory properties to a reduced risk of some cancers. And, with a wide variety from which to choose, it should be easy to find an onion that works for your palate and cooking style.

I dare say that caramelized onions will work for pretty much anyone. What begins as a pungent onion, sometimes too much even to enjoy raw, morphs over time into this sweet delight that has a wide range of culinary applications ranging from fabulous French onion soup to sophisticated pizza topping or lovely omelet ingredient. It’s truly the examplar extraordinaire when it comes to celebrating onion’s complexity, versatility, and flavor.

Nothing difficult about it, all you need is time and patience.

(And possibly goggles, for the onion-cutting process.)

1. Cut a slew of onions into thin strips. Note: They shrink considerably during cooking so do make a bunch; they will keep in the fridge or can be frozen for another time. This batch included 2.5 onions; I should have made more (see photo 5).

CarmOnions_cut

2. Heat 2 tbsp olive or canola oil over medium-high, add onions, and lightly season with salt and black pepper. (See? There was room in the pan. But I didn’t feel like cutting more.)

COnions_before

3. Sauté on medium-high heat 6-7 minutes or so to begin the cooking process, allowing the onions to become lightly browned and soft. Then cook down on low/medium-low heat approximately 40-60 minutes, stirring periodically to ensure even browning. (Add a little more oil if needed.)

COnions_during

4. Deglaze the pan with white wine or sherry when almost finished cooking and mix in the tender leaves from several stems of fresh thyme. Continue cooking, taste, and reseason as needed.

COnions_thyme

5. Ta da! Onions are now caramelized. You can tell because a) they have a nice brown, caramel-ly color; b) only a small fraction of what you began with remains; and c) they taste sweet and sticky.

COnions_done

Cooking Notes

I really enjoy caramelizing onions and it’s super easy, but it’s not quick and you do need to toss them now and again to ensure even cooking. As well, onions can vary in their sugar content depending on the variety and when harvested. Occasionally the onions don’t brown like you are expecting, in which case go ahead and add a little honey or agave to move the process along. You really want to avoid this—the whole point is that the sugars develop during cooking—but sometimes it is necessary, I’ve found. As well, if you’ve never done this before you do need to find the sweet spot that works on your stove. Common recipes keep the onions on low the entire time, and that simply doesn’t work on my unit. For this reason, I jump start the browning by beginning at a higher heat to get things going and then turn the heat down to medium-low. If after 25 minutes not much is happening you’ll need to increase the heat. Finally, you can omit the deglazing piece if you don’t cook with alcohol; use a vegetable stock instead or just don’t do it, no big deal. That said, the combination of caramelized onions, fresh thyme, and sherry is divine.

Check back soon for a few recipes where I use caramelized onions. Until then, I hope you are having a wonderful Wednesday. Thanks for reading!

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.

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