The Fresh Sheet…Grapefruit

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For many of us, January is NOT the time when we think of anything being fresh and in season. But after the holiday festivities, fresh is exactly what I am craving. Luckily, while many parts of Canada and the US are under a few feet of snow, it’s citrus season under sunnier skies.

Luscious red grapefruit are a much sweeter, friendlier variety than their paler cousins and they just what the New Year ordered. Ruby hued grapefruit is full of the skin-loving phytochemical lycopene, along with a dose of vitamin C to help fend off cold and flu season.

When choosing grapefruit, look for fruit that are quite heavy for their size which means that they will be juicy and delicious! They will do fine on the counter but I love my grapefruit chilled.

Grapefruit are lovely on their own as a snack, broiled with a bit of brown sugar and chili flakes or in a smoothie but they also make a lovely addition to salads. No matter how cold it is outside, I am a salad girl. In the colder months, I tend to gravitate towards chewier leaves like parsley and kale. Stick-to-your-ribs kind of greens…if you can call greens stick-to-your-ribs.

If you are on the healthier path this month and looking for a dense, hearty salad to begin the year with a clean slate, we have just the thing. This salad will actually fill you up with plenty of heart-healthy fats and even has a bit of ginger to help settle an over-indulged tummy. Did I mention the scent of grapefruit helps to quell appetite?

Eat well. Heather and I wish you all the best for the year ahead!

Grapefruit and Avocado Salad with Ginger Lemon Dressing

Serves 4-6

1 large bunch of your favourite kale, de-stemmed, leaves torn into bite sized pieces (about 8 packed cups of leaves)
1 large red grapefruit, peel and pith removed and sliced into bite sized pieces
1 ripe avocado, chopped
1/2 cup raw almonds, whole or slivered

2 tbsp avocado oil or other lightly flavoured oil like almond or grapeseed
1 tbsp freshly squeezed lemon juice
1 tsp freshly grated ginger
1 tsp honey
pinch of salt

Wash and spin kale leaves so they are nice and dry and place in a large salad bowl. Save the stems and mince them for use when making a soup or stir fry. Don’t waste good food!

Mix dressing ingredients together and then pour over kale. Using fingers, massage dressing into kale leaves until they wilt and shrink by about 50% in volume. Magic!

To make the grapefruit seem juicier, use a knife to slice off a 1 cm (1/2 in) piece from top and bottom. Then use a knife to cut off all of the peel and pith so you are left with just juicy fruit. Cut the fruit into pieces, placing your cuts so you don’t get any of the skin on the outside of the slices to reign in all that juicy goodness.

Toss grapefruit, avocado and almond with kale and serve.

Tip: to make this a complete meal, serve with shredded leftover chicken or some pan-fried tofu, cut into “croutons”

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The Fresh Sheet…Eggplant

 

 

Eggplants.Desiree Nielsen RD

Eggplants are one of those vegetables that feel like summer to me but I am often at a loss for preparation ideas because my husband has an utter disdain for them! Serving gorgeous slabs of grilled eggplant won’t do unless I am willing to eat them all myself. A staple in mediterranean cuisine, eggplants have yet to really seduce us here in North America. But it’s worth giving eggplant another shot for its versatility and nutrition. With fall right around the corner, bringing these jewel-like beauties home will help extend the feeling of those long sun-drenched days (even if the only sunshine around is the artificial kind).

Eggplant.Peppers.DesireeNielsenRD

Preparation is key to enjoying eggplant’s charms – salting and resting the flesh will help to remove any bitterness that some might find unpleasant. It is also best to enjoy eggplant while they are fresh and in season…which is right now! Eggplant doesn’t just look pretty, it comes with plenty of nutrition to spare: eggplant is a source of soluble fibre to help stabilize blood sugars, lower cholesterol and soothe the digestive tract. It is also rich in manganese, an energizing mineral; potassium and magnesium protect the heart and potent antioxidant pigments give its skin that glossy dark purple colour.

When these little gems hit the farmers’ market, I too often give them a pass. So I was determined to find a recipe that would convince even an eggplant hater and I think we might have found it. This caponata pairs eggplants with their cousins, bell peppers and tomatoes for a savoury match made in heaven.

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Eggplant Caponata
Makes about one litre

Caponata is an Italian antipasti that is sweet, savoury and delicious – it takes time to make but will last through the week in the refrigerator to perk up any meal. It has a myriad of uses: try it as a sandwich spread, a pasta sauce, a topping for Bruschetta, layered in a casserole or as a sauce for proteins. We have paired it with grilled tofu in the photo but it would also be delicious with chicken or white fish.

3 cups cubed eggplant (about 2-3 small)
1 cup chopped yellow onion
1 1/2 cups chopped bell peppers
1 tbsp minced garlic (about 4 cloves)
1- 28 oz can of plum tomatoes
3/4 tsp oregano
3/4 tsp basil
Olive oil
Salt and pepper
1/2 cup chopped Kalamata olives
1 tbsp Red wine vinegar
1/4 – 1/2 cup Italian (flat leaf) parsley leaves

Place cubed eggplant in a bowl and generously salt, tossing to coat the eggplant. Let sit for 30 minutes and then rinse and pat dry.

In a large saute pan, heat 1/4 cup olive oil over medium heat, then add onion and bell peppers; sauté until glossy and soft, about 10 minutes. Add eggplant and sauté for 10 more minutes, stirring occasionally, until it is soft and golden brown.

Deglaze the pan with 1/4 cup of the juice from the plum tomatoes and then crush the plum tomatoes into the pan by hand, reserving the juice for adjusting the moisture of the dish later. Add the herbs, 1 tsp freshly ground pepper and garlic, stir and reduce to simmer for about 40 minutes. Stir occasionally and if the mixture sticks or gets too dry, deglaze with a bit of the reserved tomato juice. Stir in the red wine vinegar, olives and parsley before serving.

One litre of caponata will make a large volume of appetizers or will comfortably serve 8 people as a pasta sauce or side dish for proteins.

Fresh Sheet…More Spring Greens

Spring, spring, spring! In early spring, I always find that I face a bit of a dilemma: my mouth screams for fresh green flavours but in reality, there aren’t a lot of fresh spring greens at the ready! Our asparagus is still weeks away here in Vancouver but for those of you south of the border, those tender green stalks are just begging to be plucked. So for the next instalment of our Daily Perricone blog posts, we created a delicious asparagus and edamame risotto that fulfils that craving for vibrant flavours while providing plenty of energizing whole grains.

Asparagus and Edamame Risotto

For those of you looking to experiment with more plant-based meals, this barley delivers a satisfying and protein-packed punch. The combination of barley and edamame make this risotto far healthier and nutrient-dense than your typical Arborio rice version and no less creamy!

Serves 6

7 cups low sodium vegetable stock
1 bunch of asparagus, trimmed and cut into 2 inch pieces
2 cups shelled, frozen edamame beans
2 tbsp olive oil, divided
1 onion, diced
1 cup pearl barley
1/4 cup grated Parmesan cheese

To prepare, heat vegetable stock until simmering and fill a bowl with very cold water. Working in batches, blanch asparagus and edamame beans by placing them in the simmering stock for one and a half minutes to cook slightly. Quickly place them in the cold-water bath to stop the cooking process. Set aside.

Keep vegetable stock hot over low heat. In a heavy bottomed pot over medium heat, sauté onions in half of the olive oil until onions are soft. Add remaining olive oil and barley. Stir until barley is well coated.

Add a half cup of the hot stock and stir until the broth is absorbed and barley is creamy. Continue stirring, adding the hot stock half a cup at a time until barley is al dente, about 30 minutes. When adding the last half cup of hot stock, also add the blanched asparagus and edamame beans to reheat them. Once all broth is absorbed, turn the heat off and stir in the parmesan cheese. Season with salt and pepper.

Enjoy!