Tag: Healthy

Goya Champuru (Okinawan Bitter Gourd Stir-Fry)

Posted on

For the uninitiated, goya champuru is a bitter gourd, pork, and egg stir-fry originating on the Japanese island of Okinawa. It’s like the comfort food I never grew up with, a dish balancing soft with crunchy, bitter with savory.

But is my version even goya champuru? I omit the traditional pork belly, which I understand is a pretty consistent ingredient despite there being countless versions of goya champuru throughout Okinawa. But you know what? This is still one of my favorite dishes to cook and eat. If you’ve never had bitter gourd you’re in for a treat. The soft tofu and ethereal eggs are a perfect foil for the astringent bitter melon.

Goya champuru

Ingredients:

3 small bitter melons (about 1 pound)
2 teaspoons salt
1 block (12 ounces) extra-firm tofu
1 tablespoon vegetable oil
1/3 cup dashi broth
1 tablespoon soy sauce
2 eggs lightly beaten
1/3 cup bonito flakes

1. Cut each bitter melon in half lengthwise. Using a spoon, remove and discard the seeds. Slice the bitter melons crosswise into 1/4-inch-thick half-moons and transfer to a bowl. Add the salt, toss until evenly combined, and let stand for 20 minutes. Using your hands, squeeze the bitter melon to release as much liquid as possible, then transfer to a colander and rinse under cold running water. Squeeze again to drain any liquid, transfer to paper towels, and pat dry.

2. Place the tofu on a flat plate lined with a kitchen towel. Cover the tofu with another towel and plate and then weight the plate with two 14-ounce cans to press the tofu and release excess water. Let the tofu stand for 20 minutes. Remove the weights and uncover the tofu. Using your hands, crumble the tofu into 1-inch pieces into a bowl.

3. In a medium skillet, heat the oil over high. Add the bitter melon and cook, undisturbed, for 5 minutes. Stir and cook 2 minutes more. Add the tofu along with the dashi and soy sauce and cook until the liquid has almost completely evaporated, about 2 minutes. Add the eggs and cook, stirring to break up the curds, until the eggs are just cooked, 2 minutes more. Remove the skillet from the heat and pour the stir-fry onto a serving platter. Sprinkle with bonito flakes and serve warm.

Suya (West African Chicken Kababs)

Posted on

Suya, where have you been all my life? Suya is a grilled and skewered meat dish in many parts of West Africa, including Nigeria. These chicken suya are abundantly flecked with crushed peanuts and spices, adding a wonderful texture and layer of heat.

I often cook suya on a cast iron grill but an outdoor charcoal grill will of course be more flavorful. They make a delicious appetizer served alone, or you can serve them with rice for a filling entree.

Suya (West African chicken kebabs)

Ingredients:

1 cup roasted peanuts
1 inch peeled ginger
3 garlic cloves, crushed
1 chicken bouillon cube
2 teaspoons paprika
1 1/2 teaspoons onion powder
1/4 teaspoon cayenne pepper
1 pound skinless, boneless chicken breast, sliced crosswise 1/4 inch thick
1/4 cup canola oil
salt and pepper
20 wooden skewers, soaked in water for 30 minutes

1. In a food processor, pulse the peanuts until finely chopped. Add the ginger, garlic, bouillon cube, paprika, onion powder and cayenne and pulse until a coarse and crumbly mixture forms. Spread the peanut mixture on a large plate.

2. Rub the chicken 
with 2 tablespoons of the oil and season with salt and pepper. Thread the chicken onto the skewers and press into the peanut mixture to coat both sides. Arrange the skewers 
on a plate. Let stand at room temperature for 30 minutes.

3. In a cast iron grill pan, heat 1 tablespoon of the oil. Cook the chicken in batches over moderate heat, turning carefully, until deep golden and the chicken is cooked through, about 8 minutes. Repeat with the remaining oil and chicken. Serve warm.

Kelp and Mushroom Relish

Posted on

My first taste of kombu tsukudani was as a university student in San Francisco. My roommates were Japanese (hi Sanae!) and we’d often head to Nijiya Market in Japantown to do our grocery shopping. The first time I tasted this kelp relish, I fell in love with the salty, slightly-sweet, oceany flavor.

This tastes perfect on top of rice or as a filling in onigiri, but I also like it eat it by itself. If you make homemade dashi and find yourself with lots of leftover pieces of kombu seaweed, this is a perfect use. I like to add enoki mushrooms to the the mix for a textural contrast, but it tastes just as good without.

Kombu tsukudani

Ingredients:

About 50 square inches kombu, leftover from making dashi stock (or equivalent amount soaked in cold water for 20 minutes)
3 tablespoons rice vinegar
1 teaspoon sugar
1 tablespoon sake
3 teaspoons mirin
5 tablespoons soy sauce
1 cup enoki mushrooms, trimmed and cut into 1-inch lengths

1. Slice the kombu into narrow strips 1 1/2 inches long. In a saucepan, bring 2 cups of water to a boil and add the vinegar. The vinegar helps tenderize the kombu and eliminate bacteria.

2. Reduce the heat to maintain a simmer and cook the kombu for about 8 minutes. Test for doneness by pinching a strip of kombu: it should yield easily. If it does not, continue cooking for another 5 minutes. Drain under cold water and rinse.

3. Rinse and dry the saucepan and add the sugar, sake, mirin, and soy sauce. Bring to a simmer over low heat and add the kombu. Simmer for 4 minutes and add the mushrooms. Cook over low heat for 5 minutes, stirring often to not let the liquid scorch.

4. When the kombu looks glazed and the liquid has mostly reduced, remove the pan from the heat, let cool to room temperature, and serve.

Caesar Salad with Parmesan Toasts

Posted on

Kale Caesar salad, spinach Caesar salad, Brussels sprouts Caesar salad. You get the picture: Caesar salad is overdone. But despite its infinite variations, I always return to the first Caesar salad I learned to make, well over a decade ago. It’s heavy on the garlic, the anchovies, and the Meyer lemons.

The best part? Little Parmesan cheese toasts to sop up all of the leftover dressing. And if you want to be fancypants, don’t chop up your lettuce. Instead, serve the leaves whole and delicately piled on top of each other. Who’s eating fancy salad? YOU’RE eating fancy salad!

Caesar salad with Parmesan toasts

Ingredients:

1 sourdough baguette
1/2 cup olive oil
1 cup finely shredded Parmesan cheese plus 1/3 cup thinly shaved Parmesan cheese
1/2 teaspoon paprika
1/3 cup lemon juice
9 canned anchovy fillets, drained
2 teaspoons minced garlic
3/4 teaspoon pepper
1/2 teaspoon salt
1 pound romaine lettuce leaves, rinsed and dried

1. To make Parmesan toasts, cut baguette into diagonal slices 1/4 inch thick. Lightly brush one side of each slice with olive oil, using 2 tablespoons total. Arrange in a single layer in a baking sheet.

2. Bake bread in an oven at 350 degrees for 5 minutes. Sprinkle slices evenly with 2/3 cup shredded Parmesan and paprika. Bake until cheese is melted and bread is golden, 10 minutes longer.

3. In a food processor, whirl 7 tablespoons olive oil, 1/3 cup shredded parmesan, lemon juice, anchovies, garlic, pepper, and 1/2 teaspoon salt until smooth.

4. Place lettuce in a large bowl and Parmesan toasts in another. Drizzle 2/3 of the dressing over lettuce and remaining 1/3 over toasts. Mix toasts to coat with dressing; gently lift and mix lettuce to coat.

5. Arrange Parmesan toasts alongside lettuce and add Parmesan shavings, layering if desired.

Orange Lentil Dal with Coconut Milk and Kale

Posted on

This is my favorite dal recipe, and I don’t say that lightly. From Iranian adassi to Sri Lankan parippu, I’ve never met a version of dal I didn’t like, but I always come back to this one. Creamy, coconuty, and redolent with warm spices, this dal is what dreams are made of.

Make sure to use actual orange (or red) lentils here — not yellow split peas (chana dal/gheymeh). Toor dal will also work in a pinch. Split peas won’t give that velvety texture that lentils will. The chicken stock isn’t traditional, but it adds a savory layer of depth. This is alchemy in a bowl.

Yellow lentil dal with coconut milk and kale

Ingredients:

3 tablespoons coconut oil
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1 teaspoon ground turmeric
2 onions, chopped
3 garlic cloves, chopped
2 tablespoons ginger, chopped
1 green chili pepper (such as Serrano), thinly sliced
1 quart chicken stock or broth
One 14-ounce can coconut milk
2 cups orange lentils, cleaned
1 bunch kale, stemmed and leaves coarsely chopped (about 4 cups)
1 tablespoon lemon juice
Salt
Pepper

1. In a large pot, heat 1 tablespoon of the coconut oil. Add the cumin, fennel and turmeric and cook over moderate heat, stirring constantly, until fragrant, about 1 minute. Stir in the remaining 2 tablespoons of coconut oil and the onions and cook, stirring occasionally, until slightly browned, about 8 minutes. Add the garlic, ginger and chili pepper and cook, stirring, for 2 minutes. Spoon half of the spiced onion mixture into a small bowl and reserve.

2. Add the chicken stock, coconut milk, and lentils to the saucepan and bring to a simmer. Cook over moderately low heat, stirring occasionally, until the lentils are tender, about 20 minutes. Add the kale and cook until tender, about 5 minutes. Stir in the lemon juice and season with salt and pepper.

3. Spoon the dal into bowls. Top with the reserved onion mixture and serve warm.