Tag: Healthy

Persian Mulberry and Hibiscus Chia Seed Jam

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My parents have a giant shahtoot (Persian mulberry) tree and every year, we look forward to staining our fingers (and our clothes) from picking the juicy, crimson berries. This year, I used some to make a fresh, not-too-sweet and super healthy jam. Paired with hibiscus, this jam comes together in minutes and is bound by chia seeds. I use sugar very sparingly here, so this is a jam that won’t keep forever, even in the fridge. (Don’t worry, it won’t last long anyway.)

Persian mulberry and hibiscus chia seed jam

Ingredients:

1/3 cup dried hibiscus flowers
1 1/4 pound (about 1 1/2 pints) Persian mulberries
4 tablespoons chia seeds
4 tablespoons honey
2 tablespoons sugar

1. Put the hibiscus in a heatproof bowl and cover with 1/2 cup boiling water. Let steep for 10 minutes. Strain to remove the dried flowers, pressing down to release their flavor.

2. Put the mulberries in a saucepan and slowly heat, roughly crushing the berries with the back of a wooden spoon. Bring to a boil, reduce the heat, and simmer gently for about 10 minutes, until the juices have run. Stir in the chia seeds and hibiscus water, then cook for another minute. Add honey and sugar, tasting to adjust if needed. Remove from heat and set aside to cool and thicken. Cover and store in the fridge.

Ghalayet Kousa (Sauted Zucchini)

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Sorry guys, this is a zucchini blog now. Iranian ghaliyeh kadoo, meet your Palestinian cousin, ghaleyet kousa. Just as delicious a zucchini dish, ghalayet kousa is a little mintier, a little spicier, and sans turmeric. If you love zucchini like I do, you’ll be making this easy dish all summer long.

Ghalayet kousa

Ingredients:

1/2 cup olive oil
6 zucchini, sliced into 1/2-inch pieces
2 garlic cloves, minced
1 serrano chili, minced
1 teaspoon dried mint
Salt

1. Heat the olive oil in a skillet. Add the zucchini and saute for 3 or 4 minutes. Add the garlic and chili and let the zucchini cook down, stirring occasionally. Season with salt.

2. After about 10 minutes, add the mint and mix with the zucchini. Serve warm or at room temperature.

Mutabal Kousa (Zucchini and Yogurt Dip)

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I first made this Palestinian zucchini, yogurt, and tahini dip last summer when we had way too much zucchini on our hands and didn’t know what to do with it. One bite of the creamy dip flecked with garlic, lemon, and mint, and I was hooked. So naturally, I ended up making this a hundred or so times last summer — and plan on doing the same this year, too. Like Iranian ghaliyeh kadoo, you can serve mutabal kousa with flatbread, or if you’re like me, you can eat it straight out of the bowl.

Mutabal kousa

Ingredients:

1/3 cup olive oil
4 or 5 zucchini, cubed
1 garlic clove, minced
Juice of 1 lemon
3 tablespoons tahini
2 tablespoons Greek yogurt
1 serrano chili, minced
1 teaspoon dried mint
Salt
Flatbread to serve

1. Heat the olive oil in a frying pan over medium heat and saute the zucchini with 1 teaspoon of salt, until golden grown. Remove from the heat.

2. Smash the zucchini in a bowl with a fork to achieve a chunky texture. Add the garlic, lemon juice, tahini, yogurt, and salt, if needed.

3. Add the chili and dried mint and mix to combine. Serve cold or at room temperature.

Ghaliyeh Kadoo (Iranian Simmered Zucchini)

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Ghalieh kadoo is one of those dishes whose sum is greater than its parts. This Iranian garlicy stewed zucchini never comes out 100% like my maman’s (does anything ever come out like our mamans’?) but it’s delicious nonetheless. Serve it with flatbread, or eat it plain like I do, because it’s really that good.

Ghaliyeh kadoo

Ingredients:

10 zucchini, diced
Salt
1 head garlic, peeled and finely chopped
1/4 cup olive oil
2 teaspoons turmeric
Pepper

1. Salt the zucchini in a colander for a couple of hours to release excess liquid.

2. In a saucepan, lightly sauté the garlic in the olive oil until just starting to turn golden. Add the turmeric, then add the zucchini. Cook over medium heat, stirring occasionally until reduced, about 20 minutes.

3. Add pepper to taste, cover, and simmer on low, stirring every once in a while for another 10 minutes, adding a bit of water if needed to keep from scorching. Serve warm or at room temperature.

Steak and Kimchi Rice Bowls

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I could probably eat rice bowls every single day. Give me a bowl, give me rice (obvs), and top it with all the tasty things. These steak and kimchi rice bowls are protein packed and super healthy: brown rice, avocados, spinach, sunflower seeds, and kimchi make this a energy-packed meal.

Steak and kimchi rice bowls

Ingredients:

8 ounces to 1 pound boneless rib-eye steak, trimmed (you can also use hanger or sirloin steak)
3/4 teaspoon salt, divided
2 cups brown rice
5 tablespoons extra-virgin olive oil, divided
1 cup thinly sliced shallots
2 cups sliced shiitake mushrooms
4 green onions, trimmed and cut into 1/2-inch pieces
1 avocado, cubed
3/4 cup kimchi
4 cups baby spinach
1 tablespoon lemon juice
1/4 cup sunflower seeds

1. Sprinkle steak with 1/4 teaspoon salt; set aside for 30 minutes or refrigerate for up to 1 day.

2. Cook brown rice according to package instructions. Stir in 1 tablespoon oil and 1/2 teaspoon salt.

3. Meanwhile, separate shallot slices into rings. Heat 3 tablespoons oil in a skillet over medium heat. Add shallots and cook, stirring often, until browned and crispy, 6 to 8 minutes. Using a slotted spoon, transfer the shallots to a plate; set aside.

4. Add mushrooms and 1/8 teaspoon salt to the pan; cook, stirring occasionally, until lightly browned, about 5 minutes. Add green onions and cook, stirring, until tender, about 1 minute. Transfer to a large bowl.

5. Add the remaining 1 tablespoon oil to the pan. Cook the steak, turning once and adjusting the heat as necessary, until browned 4 to 5 minutes per side depending on how you like your steak. Transfer to a clean cutting board and let rest for 10 minutes. Cut into cubes.

6. Transfer the rice to the bowl with the vegetables and add avocado, kimchi, spinach, and the steak; toss with lemon juice and gently mix to combine. Divide among 4 shallow bowls. Top the rice mixture with the shallots and sunflower seeds.