Roasted Beet Wedges with Champagne Vinegar

This roasted beet recipe is the real deal. “Roasting” beets often calls for wrapping them in foil, baking them until tender and then peeling them. That’s a fine method, but it really steams the beets rather than roasts them. In this recipe, you’ll peel them  first, toss them with oil and vinegar, and roast them at high heat so they caramelize. Serve them warm as a side dish (they’re delicious with salmon or Arctic char) or cold to augment a tossed green salad. We call for baby beets, but any size or variety will work beautifully in this recipe.

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Love beets? Try these recipes:

 

Spicy Sauteed Rainbow Chard with Golden Raisins

Rainbow chard’s vibrant orange, red and magenta stems are too pretty to toss into the compost. They have a crunchy texture similar to celery and add a colorful confetti-like cheer to this speedy saute. Serve as a side dish with, well, just about anything (it’s especially tasty with our Spiced Pork Roast) or toss with hot pasta and goat cheese for meatless entree.

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The Meat Lover’s Meatless Cookbook

You may not know food writer Kim O’Donnel personally, but you probably know her work, which has appeared in The Washington Post, Real Simple and, currently, on Culinate.

But we’re really excited about her newest project: The Meat Lover’s Meatless Cookbook: Vegetarian Recipes Carnivores Will Devour (Lifelong Books). It’s filled with 52 hearty, bold-flavored menus–enough of a year’s worth of Meatless Monday feasts!–that will appeal to vegetarians and carnivores alike.

Recipes are divided by season, and now that it’s officially fall we’re looking forward to making dishes like Blue Corn Cakes with Roasted Red Pepper Sauce and Whipped Feta or Thai-Style Red Curry Tempeh with a make-your-own curry (I’m on a bit of tempeh kick lately).

Recipes also are designated GF (gluten-free), Kiddo (kid-friendly), DO (dairy optional), V (vegan) and XTRA (leftover bonus) so you can choose dishes that will satisfy everyone’s appetite.

But what we like best is Kim’s friendly, gently irreverent voice that just makes us want to get into the kitchen and start cooking!

Reminder: More Food = More Calories

Here’s a simple math question for you: Which has more calories?

A) A bowl of chili with cheese

B) A bowl of chili with cheese + a small green side salad

The correct answer, of course, is B. But a new study from Northwestern University’s Kellogg School of Management finds that when people are shown an indulgent item paired with a healthier item, they tend to estimate the combo to have fewer the calories than the indulgent item alone.

Volunteers shown the cheese-topped chili alone guessed it had 699 calories, but those who saw the chili with a side salad estimated the overall meal had 656 calories. It was the same case with other indulgent/healthy food pairs. The study’s author, Alexander Chernev, calls this the “negative-calorie illusion,” meaning people think healthy foods somehow subtract calories from indulgent fare. That, he suggests, can have serious public-health consequences.

“Because people believe that adding a healthy option can lower a meal’s caloric content, the negative-calorie illusion can lead to overconsumption, thus contributing to the obesity trend,” says  Chernev.

Among the study’s volunteers, dieters were twice as likely as others to fall for the negative-calorie illusion, which Chernev dubs the “dieter’s paradox.”

That’s why Mindful Meals and Sound Nutrition are among our core topics at NOURISH Evolution. If you really understand your food and pay attention to what you eat, you won’t fall for the dieter’s paradox. In fact, this seems like a good time to revisit Cheryl’s piece, “Making Sense of Moderation” (along with her awesome recipe for Mini Dark Chocolate Puddings with Chocolate Shavings!).

In the meantime, remember, a side salad adds more calories to that cheeseburger. Maybe not as many as a side of fries but, still, more.

Baked Penne and Cheese with Mushrooms

I love homemade macaroni and cheese  (or, in this case, penne and cheese) and wasn’t about to let a sprained wrist get in the way. Pre-chopped onions and mushrooms, pre-shredded cheese, and a garlic press meant I could make this without picking up a knife. A speedy sprinkling of toasted wheat germ takes the place of bread crumbs. You can use any vegetables and any blend of cheese you like–experiment to change up the flavor!

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Labor Savers: Prepped Ingredients are the Gimpy Cook’s Friend

Like it or not, when you get some formal culinary training you turn into a bit of a snob. As soon as I polished my knife skills at the Cordon Bleu, I abandoned many prepped ingredients and other convenience items that are the mainstay of time-pressed cooks: prechopped onions, presliced mushrooms, grated carrots, grated cheese, shredded cabbage and such. Whole ingredients are cheaper, higher in quality and have a longer shelf life.

Then I slipped getting out of the shower, sprained my wrist and promptly changed my tune. I learned to do many things with my nondominant left hand, like shift gears in my manual car and flip a quesadilla.

But it’s hard to do much slicing and dicing with your sore wrist in a splint, so I had to revisit these prepped ingredients if I wanted to stay in the kitchen. You don’t need an injury to appreciate these items, though. They come in handy for anyone who’s really pressed for time or simply doesn’t enjoy the prep work of chopping and slicing. That said, here are few things to keep in mind before tossing these into your cart.

Expect to pay more. I know, duh, but buying prepped ingredients is the home chef’s version of hiring a prep cook–you pay for someone else to do the grunt work so you can get cooking. Sometimes the difference is significant. A medium whole yellow onion costs about 12 cents an ounce vs. 40 cents an ounce for diced onions, and you’ll pay more than three times as much per ounce for shredded carrots as for whole. But that’s not always the case–I found that ounce for ounce shredded cheese cost about the same as brick cheese. Sold!

And don’t forget the eco-cost. Sure, with whole ingredients there are unused trimmings, but those can go into the compost. With prepped ingredients, there’s always packaging that may or may not be recyclable.

Choose wisely. For the most part, I was satisfied with the quality of the chopped onions, sliced mushrooms, grated carrots and the like. Hardy veggies like onions, carrots or butternut squash tend to hold up better than more delicate items like apples or watermelon. One major exception: jarred minced garlic. It’s convenient, but it doesn’t retain the bright flavor and color of fresh garlic. For that, I dug my garlic press out of the back of the drawer.

Check for freshness. If convenience products don’t look perfectly fresh, don’t waste your money. Also check the “best by” or packing date. The package of sliced mushrooms I bought was stamped with the packing date and time, so I knew they were really fresh. Also buy from stores with high turnover, so you know items haven’t sat on the shelf too long. Some markets prep their own fruits and veggies on site, which is even better.

Be flexible. You may not find exactly the type of shredded cheese or cut of onion you want, so be prepared to make substitutions.

Use prepped ingredients promptly. Once ingredients are peeled, cut and prepped, they start to deteriorate quickly and don’t have the shelf life of whole ingredients. Plan to use them within a couple of days after buying them.

By now, my wrist is on the mend and I’m ready to pick up my knife again. Prepped foods still aren’t my first choice to use all the time, but now I can appreciate how handy they can be. And you never know, I might need them again.

Hey, I’m a klutz.

Win a Free Cork Cutting Board from Bambu!

UPDATE: Due to some behind-the-scenes technical improvements (woo-hoo!), we’re extending this giveaway for another week. If you haven’t entered yet, be sure to click the link below to join the Thursday Giveaway forum and leave a comment. If not already a NOURISH Evolution member, take a moment to join so you can participate in the forum.

A high-quality cutting board is an indispensable kitchen tool. And if it’s made from sustainable materials, so much the better! That’s why we’re such big fans of Bambu’s cutting boards made from sustainably harvested cork.

This week, we’re giving away a free, 10 x 14-inch cork cutting board from Bambu!

Why cork? It’s lightweight, naturally slip-resistant and anti-microbial (it’s even FDA food-safe). And cork is easy on your knives so blades stay sharp.

But, friends, you have to play to win this must-have piece of equipment.

So here’s the deal. Only NOURISH Evolution members are eligible to win, so now’s the time to join if you haven’t already! Then, head on over to the Thursday Giveaway group in our community area and leave a comment to be entered to win (important: be sure you’re signed in to NOURISH Evolution so we can find you).

Lia will announce the winner in next Friday’s Friday Digest!

Happy cutting!

Get a New Grain: Bulgur

I’m always looking for quick-cooking whole grains I can whip on even the busiest evenings. In that regard, bulgur has become my new best friend. You’d be hard-pressed to find a whole grain that cooks up faster (though quinoa comes close).

bulgur-wheat-whole-grainBulgur is a staple of Middle Eastern cuisine and a standby in Greek fare, too. You could think of it as the grandchild of wheat berries and the child of cracked wheat. Wheat berries are whole wheat kernels. Cracked wheat is nothing more than wheat berries broken into smaller fragments that cook a bit more quickly.

But just as each generation should improve on the previous one, bulgur speeds things up even more. It’s made from wheat berries that have been steamed, dried and crushed. The result: a whole grain that looks similar to steel-cut oats but cooks in as little as 10 minutes. That’s why some refer to it as “Middle Eastern pasta.”

What It Tastes Like: Bulgur can be made from durum, hard red, hard white or soft white wheat. The stuff made from durum and white wheat varieties has a golden hue with mild nutty flavor and tender yet chewy texture. Bulgur made with hard red wheat is a tawnier shade and has a heartier consistency and more assertive taste with slightly bitter undertones.

How to Cook It: Bulgur is available in grinds from fine to extra-coarse. The finer the grind, the faster the it cooks. Fine- and medium-grain are what you’ll find most commonly. Prepare fine- or medium-grain bulgur the way you would couscous: bring liquid (water or stock) to a boil, add the bulgur, cover, remove from the heat and let it stand 10-20 minutes. This allows the grains to steam and get tender but not mushy. Many cooks use 2 parts liquid to 1 part bulgur. At , we prefer a 1:1 ratio for cooking fine and medium grains, which creates delightfully fluffy results. For coarser grains, bring liquid to a boil, add the bulgur, cover, reduce the heat and simmer 20-25 minutes or until it’s tender; drain any excess liquid. One cup of uncooked grains yields about 3 cups cooked bulgur.

How to Use It: Bulgur is a great speedy side dish that you can dress up with chopped herbs, vegetables, nuts, dried fruit or whatever else takes your fancy. It’s the basis for the traditional Middle Eastern herb-flecked grain salad, tabbouleh (Greek cuisine has its own version). Middle Eastern cooks also combine it with ground meat for kibbeh (try our version in Spiced Lamb and Bulgur Sliders). You can cook it risotto style, too, and enjoy it for breakfast, which I discovered after accidentally grabbing an unmarked container of bulgur that I thought was steel-cut oats. (It was a happy mistake, since the bulgur cooked much faster.) It’s also a surprisingly good fit with desserts like our Plum Parfaits with Bulgur and Vanilla Yogurt.

Additional Notes: You’ll find bulgur in packages (either near the flour or with other whole grains) at supermarkets and in bulk bins at health-food stores.

Along with convenience, bulgur has some serious nutritional cred. A 3/4-cup portion (the serving size in our lamb tagine recipe here) has 113 calories, a whopping 6 grams of fiber and 4.5 grams of protein. It also offers more than 40% of your daily need for manganese, a  humble trace element that helps regulate your metabolism and build bone. That makes bulgur one mighty little grain!

Lamb Tagine with Preserved Lemon, Dates and Bulgur

North Africa meets the Middle East in this Moroccan-inspired lamb tagine. Ras-al-hanout (translation: “head of the shop”) is a fragrant Moroccan spice blend of cinnamon, black pepper, cumin, coriander, ginger, cayenne, cloves and allspice. You can find it, along with preserved lemons, at gourmet stores, Middle Eastern markets and some large gourmet supermarkets (I found both at Whole Foods). In this dish, whole-grain bulgur stands in for traditional couscous.

lamb-tagine-bulgur1 tablespoon olive oil
1 pound lamb stew meat or shoulder roast, cut into 1-inch pieces
Sea salt, to taste
Freshly ground black pepper to taste
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon ras-al-hanout
1 cup water
1 tablespoon minced fresh oregano
1 (15-ounce) can chickpeas, rinsed and drained
1/2 cup chopped pitted green olives
1/4 cup chopped preserved lemon
1/4 cup chopped pitted dried dates
1 cup chicken stock
1 cup fine- or medium-grain bulgur
1 tablespoon finely chopped parsley
1 tablespoon finely chopped cilantro

Preheat oven to 275 degrees F.

Heat a Dutch oven over medium-high heat; add oil to pan. Generously season lamb with salt and pepper. Add half of lamb to pan, and cook 5 minutes, turning to brown on all sides. Remove lamb from pan. Repeat with remaining lamb.

Add onion to pan, and saute 2 minutes or until tender. Add garlic, ras al hanout, salt and pepper; saute 30 seconds or until fragrant. Return lamb to pan. Add water and oregano. Cover, place in the oven, and bake 1 hour. Add chickpeas, olives, preserved lemon and dates. Cover, and bake an additional 30 minutes or until lamb is fork-tender. If the lamb needs more time, put it back in the oven for 15 minutes or until it’s fall-apart tender.

While the lamb cooks, bring chicken stock to a boil in a medium saucepan. Add bulgur. Cover, remove from heat, and let it stand for 10-20 minutes or until the liquid is absorbed. Fluff with a fork. Season with salt and pepper.

Divide bulgur evenly among 4 plates. Top evenly with lamb mixture. Sprinkle evenly with parsley and cilantro.

Serves 4

Win a free copy of “Putting Food By”!

Win a free copy of the new 5th edition of “Putting Food By”!

What’s old is new again, and preserving food is chic these days. But like other old-school skills, many of us need a refresher (or even someone to show us the basics from the very beginning). Putting Food By by Ruth Hertzberg, Janet Greene and Beatrice Vaughn (Plume) was first published 30 years ago and has become the classic go-to manual for home canners.

Putting Food By covers all kinds of preserving techniques: canning, freezing, salting, smoking, drying and root cellaring. And preserving isn’t just for veggies and fruits–the authors tell you how to save meat and seafood, too. This newly updated edition, just published last spring, covers the latest info on equipment, safety, ingredients and resources.

So if you want to save your end-of-summer bumper crop of tomatoes or bell peppers or whatever, you’ll want this book. You’re great-grandma would be so proud!

But, friends, you have to play to win this home-kitchen classic.

So here’s the deal. Leave a comment here to be entered to win (important: be sure you’re signed in to NOURISH Evolution so we can find you … or sign up, if you haven’t alreadyonly NOURISH Evolution members are eligible to win).

Lia will announce the winner in next Friday’s Friday Digest!

Good luck!