Author Archives: Cheryl Sternman Rule

Homemade Beef and Bean Burritos

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By Cheryl Sternman Rule

Talk about fast food.  This quickie meal uses high quality store-bought ingredients, pantry spices, and fresh veggies to deliver an improved version of a fast-food staple.  Nothing fancy here, but when your schedule is frenzied and you’re considering the drive-thru, consider this 20-minute DIY meal instead.  Decrease the chipotle slightly if you’re serving less adventurous palates.

burrito-beef-beanFor spice mix:

1 tablespoon ancho chile powder
2 teaspoons ground cumin
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried oregano
1/2 teaspoon chipotle chile pepper, or less, to taste
3/4 teaspoon salt

For burritos:

1/2 pound organic grass-fed ground beef (85% lean, or leaner)
One 16-ounce can low-fat vegetarian refried beans (“salsa-style,” if available)
1 tablespoon water
Four 8-1/2-inch to 9-inch flour tortillas
1/2 cup shredded Mexican-style cheese blend
1/4 cup light sour cream
2 limes, quartered
3 cups shredded romaine lettuce, from one 8-ounce heart of romaine
1 avocado

Heat a medium skillet over medium high heat for about 3 minutes. Meanwhile, prepare spice mix by combining all spices in a small bowl. Stir to combine.

Add ground beef to skillet and brown, breaking up meat with a wooden spoon, until no longer pink, about 3 minutes. Add the refried beans, water, and spice mix, lower heat slightly, and cook until flavors meld, stirring occasionally, about 4 minutes. Turn off heat, and cover skillet.

Heat each tortilla directly over the burner of a medium gas flame, turning two or three times with tongs, until puffed, speckled and pliable, about 45 seconds. (Alternatively, heat in a dry pan on an electric stove.) Repeat with remaining tortillas. Lay tortillas on a cutting board.

Place 1/2 cup beef and bean mixture, 2 tablespoons cheese, 1 tablespoon sour cream, and a generous squeeze of lime down the center of each tortilla. Fold in the edges and roll up, burrito-style. Place seam side down on a plate. Repeat with remaining burritos.

Serve burritos with plates of shredded lettuce and mashed avocado, both spritzed with lime.

Serves 4

Aphrodisiac Foods: Folklore or Fact?

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by Cheryl Sternman Rule

Imagine if it were really true. If we could go to the grocery store and fill our carts with edibles that would turn us into sexual dynamos. If a certain vegetable made our libidos soar, or a fruit intensified bedroom pleasure, or a meat or fish or beverage so transformed us that passersby would inch a little closer.

Well, there’s good news and bad news. The good news is that throughout history, folkloric traditions have promoted certain foods as aphrodisiacs. These foods, named for the Greek goddess Aphrodite, are believed not only to enhance sexual pleasure, but to bring us closer to the divine, make us more fertile, and hold forth the promise of immortality. The bad news, of course, is that the scientific proof surrounding these claims is somewhat specious — particularly those that relate to, well, immortality.

If you’re a skeptic, that’s okay – but let’s take a look at some common foods and assess their aphrodisiacal impact from both a folkloric and scientific perspective.

ancho-cinnamonOysters.  Perhaps the most commonly touted aphrodisiac, these bivalves are said to resemble the female, um … parts, and thus by their very contour are believed to incite passionate fervor. Nutritionally, they boast a high zinc content, and this essential mineral has been shown to increase blood flow and to play a role in male fertility.

Chiles and spices.  Spices have long been associated with the exotic, and with the titillating fear of the unknown. Ancient Romans and medieval Europeans, who favored imported spices especially, believed them to awaken sexual interest and arousal. From a scientific viewpoint, hot chiles do contain capsaicin (concentrated in their white, pithy veins), which causes lips to swell and sting, blood flow to increase, and heart rates to quicken. These symptoms simulate – what else? – sexual arousal. Some dried spices (like cinnamon and cloves, for example) are rich in antioxidants, and thus good for overall health, while roots like ginger are touted both for their healthful and aphrodisiac properties.

Milk and honey.  According to Miriam Hospodar in her article on Aphrodisiac Foods in the the 2004 issue of the journal Gastronomica, “Milk and dairy products were lauded for their aphrodisiac, rejuvenating, and life-extending properties. All but one of Kama Sutra’s aphrodisiac recipes contain sugar, milk, honey, or clarified butter…”  Scientifically, of course, milk is an excellent source of calcium, and at only 90 calories per cup, it’s an excellent overall energy booster. Drinking it cold (and spiked with chile!) will prevent it from having that somnolent effect that warm milk can have.  The last thing you want on Valentine’s Day is to be, ahem, drowsy. As for honey, sweet foods are often offered as tokens of love and affection. Candies, cookies, chocolates, little cakes — there’s a reason we give these items to our sweethearts this time of year rather than, say, salads or sausages, and honey is no exception. Hospodar says that there are numerous references to honey being “a divine substance that came from heaven.” Valentine’s manna, perhaps?

Nuts and seeds.  Hospodar writes of an Islamic sex manual called The Perfumed Garden which promotes a diet of almonds and pine nuts “chased by a glassful of thick honey for three consecutive days.” The concoction, it was believed, would increase sexual stamina for married men. Because pine nuts, almonds, sesame seeds, and other zinc-rich foods are also high in protein and beneficial fatty acids, they do in fact contribute to overall wellness and heart health, in particular . . . increasing, by extension, overall vitality.

Chocolate. Despite its ubiquity this month and presence on Valentine’s Day gift lists, chocolate gets mixed reviews for its ability to stimulate love and desire. On the one hand, cacao, a sacred Aztec food, was believed to inspire eroticism; on the other, it was condemned for inflaming passions irresponsibly. Chocolate does contain feel-good chemicals like serotonin, which can create a rush of pleasure, so there may be some chemical explanation, however tenuous, for its hallowed place in aphrodisiac folklore.

Will these foods make you feel good about yourself? Perhaps; because foods that promote good health and sound nutrition provide the keys to overall wellbeing. Will they actually heighten libidinous desires? That’s still open for debate. For now . . . you can experiment on your sweetie with my Spicy Valentine’s Love Potion.  Check back and let us know how things go.

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Cheryl Sternman Rule is a food and nutrition writer whose work has appeared in numerous national magazines, including EatingWell and Body+Soul. She is the voice behind the food blog 5 Second Rule.


In the Slow Lane

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by Cheryl Sternman Rule

With mid-winter’s chill stoking our appetite for hot, hearty meals, we often turn to long, slow braises and gently gurgling stews.  Given our hectic lifestyles, though, it’s not always practical to babysit a meal for hours as it cooks.  The answer?  Embrace your slow cooker.

carrot-soup-postAs part of our focus on Nourishing Yourself in the New Year, I ask you to reconsider this relatively modest, affordable appliance.  (Mine cost $30.)  Slow cookers allow us re-jigger our time and cook when it’s most convenient.  Evenings hectic? Prepare dinner before work.  There’s nothing more calming then coming home to a healthful meal that’s ready to be served.

Slow cookers have enjoyed a renaissance in recent years. I’m a relatively recent convert myself: my slow cooker has gotten more use in the past four months than in the last decade combined. The reason, I believe, is that I’ve learned how to harness the machine’s potential to my advantage.

Here are some slow cooker tips to help guide you:

  • Choose meats that benefit from long cook times and low, moist heat. Tougher, inexpensive beef cuts like shanks, chuck or bottom round (pot roast), brisket, and short ribs tend to have a lot of connective tissue, which softens considerably in the slow cooker and leaves the meat tender, moist, and flavorful. (Save lean, expensive cuts for the broiler or grill.)  For pork, think shoulder, blade roast, and spare ribs. When it comes to chicken, I prefer making stocks and soups, because slow cooked chicken meat can often be dry and unappealing. (If you’re going to experiment, however, be sure to brown the meat first.)
  • Pick hard, fibrous veggies.  Carrots, potatoes, turnips, and winter squash will cook nicely in the slow cooker. More tender vegetables, like leafy greens and zucchini, should be added towards the end of cooking. You can even wrap trimmed beets and whole garlic bulbs in foil and place them directly into the crock. When preparing any vegetables, be sure to cut them uniformly to ensure even cooking.
  • Entertain with warm foods right from the crock. Spiced nuts and hot cider may be prepared in advance and kept in your slow cooker for serving at a party or open-house.
  • A word on beans.  Many varieties of beans and pulses may be safely cooked in the slow cooker. Beans should first be soaked overnight, and then cooked until tender on the HIGH setting. (Note: kidney beans are an exception. They may release a potential toxin if not boiled rapidly, so opt for canned instead.) Split peas and lentils may be cooked on low and create lovely, thick soups and stews.
  • Safety first.  Just as you’d never toss a frozen steak onto a skillet or a frozen chicken into the soup pot, never put frozen food directly into your slow cooker. Always defrost food completely, preferable in the refrigerator overnight.

For other tips and tricks, I recommend Not Your Mother’s Slow Cooker by Beth Hensperger. If you have other favorite resources, share them in the slow cooker conversation here. Do, however, be sure to look for recipes using fresh whole foods rather than processed ingredients. After all, one of the greatest benefits of using a slow cooker isn’t simply to ease your stress and free up your time – it’s to nourish your body as well.

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Cheryl Sternman Rule is a food and nutrition writer whose work has appeared in numerous national magazines, including EatingWell and Body+Soul. She is the voice behind the food blog 5 Second Rule.


Slow Cooker Carrot Soup with Warm Spices and Blood Orange

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By Cheryl Sternman Rule

In wintertime especially, there’s nothing more comforting than coming home to a pot of simmering soup. This carrot version has a secret ingredient–a cup of diced, kabocha squash–which plays beautifully with the spices and citrus drizzle.

carrot-soup-recipe1-1/2 pounds carrots, peeled and diced (or, if they’re organic and thin-skinned, just give them a scrub)
1 cup diced, peeled kabocha squash (from a 1/2 pound wedge)
1 medium onion, diced
1 tablespoon minced fresh gingerroot
1 tablespoon cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
Generous pinch ground cloves
3-1/2 cups chicken stock, vegetable stock, or low-sodium canned broth
Sea salt and freshly ground black pepper
3 tablespoons sour cream, plus 2 teaspoons for serving
Juice from 1/2 blood orange (about 1-1/2 tablespoons)

Place the carrots, squash, onion, ginger, spices, and stock in the crock of a slow cooker in the order given. Season with salt and pepper. Place on the lid, set to low, and allow to simmer for about 8 hours, or until vegetables are very tender.

Unplug the slow cooker. Puree the vegetables using an immersion blender.

Whisk in 3 tablespoons of the sour cream.

To serve, divide among 6 bowls, topping each bowl with a tiny dollop of additional sour cream and a few drops of blood orange juice.

Serves 6

Honey-Drizzled Banana Fritters

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By Cheryl Sternman Rule

This recipe gets its sweetness from turbinado sugar, honey, and bananas, which become delightfully soft and almost custardy.  Because it’s traditional to eat foods fried in oil during Hanukkah, look no further if you celebrate this festive holiday.

banana-fritters-recipe1-1/4 cups all-purpose flour
2 tablespoons turbinado or (light or dark) brown sugar
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1 cup lowfat milk
1 whole egg plus 1 egg yolk, lightly beaten
1/2 teaspoon almond extract
6 bananas, peeled and cut into 1 inch chunks
Canola oil for frying
Honey for drizzling

Sift together the flour, sugar, baking powder, and salt on a piece of waxed paper.

In a medium bowl, whisk together the milk, whole egg, egg yolk, and almond extract. Sprinkle the dry ingredients over the wet and stir gently with a rubber spatula to combine.  Add banana chunks and stir to coat.

Affix a candy thermometer to a deep saucepan, and add one inch of oil. Bring oil slowly up to 375 degrees. (Adjust heat as necessary to maintain this temperature throughout frying.)  Working in batches, carefully spoon battered banana chunks into hot oil, four to six at a time, without crowding the pan. Fry until golden brown, 1-2 minutes per side, turning them carefully as they bob. Using a slotted spoon, remove to paper towels to drain. Drizzle hot fritters with honey and serve immediately.

Makes 35-40 fritters

Sweetness and Light: the Low Down on Natural Sweeteners

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by Cheryl Sternman Rule

For some people, trying to choose a sweetener is like trying to pick a cereal: with so much variety, it’s tough to know which to buy.

Complicating matters is the fact that in recent years, the mainstream availability of once-fringe products has bloomed, so sweetening your morning coffee or tea, or your homemade brownies and fruit crisps, is less straightforward than ever. Given that we’re now knee-deep in the holiday baking season, it’s high time to provide some clarity.

sweeteners-postOften, finding the right sweetener for the job is simply a matter of taste. Other times it’s crucial to the success of a recipe.

Here’s a rundown of some of the natural sweeteners you might encounter at the market:

Agave nectar: Produced from the agave cactus plant, this natural liquid sweetener is hailed by vegans and those who watch their blood sugar levels, as agave is lower on the glycemic index than other sweeteners. While sweeter than sugar, agave is also more calorically dense; you’ll need less to sweeten your foods, but don’t mistake it for a “diet” food.

Stevia: Another natural, plant-based sweetener, stevia’s journey to the U.S. marketplace has been storied. In the 1980s, controversy surrounding potential fertility and reproductive concerns kept the FDA from awarding stevia GRAS (Generally Recognized As Safe) status, but this status was awarded to the extract of stevia – called Reb A, rather than the whole leaf version – in 2008. Branded under names like Truvia and PureVia, stevia is sweeter than sugar and won’t raise blood sugar levels. Still, some groups continue to call for further research and testing to be completely convinced of its safety.

Honey: Varietal honeys, which come from the nectar of a single plant variety (much like single source wine varietals) are becoming more popular in this country, though most honey contains a mash-up of different plant nectars. Sweeter than sugar, honey’s color, intensity, and flavor are determined by the nectar of the plants from which it is produced.  (Some are herbaceous and floral, while others are dark and earthy.)  Taste different honeys to determine your favorite.

Maple syrup: Native to Canada and New England, maple syrup is made from tree sap that has been boiled until thick. Its grades are determined by when in the season it was produced, with light colored Grade A considered early season syrup and darker Grade B syrup produced later. Always seek out “pure” maple syrup to avoid additives.

Sugar: The granddaddy of sweeteners, sugar derives from either sugar beets or sugarcane, may be refined or unrefined, and can come in a spectrum of shades depending on the type.

Refined Sugar: Granulated white sugar is the most widely available, and most highly refined, sugar used in this country. As with refined flours, refined sugar has had the natural nutrients stripped from it during the refining process. The sugar we know as “brown sugar” in supermarkets is also refined white sugar, only it’s had molasses (a byproduct of the sugar refining process) added back in for color. Whether it’s labeled as “light” or “dark” only has to do with how much molasses is added. Powdered (confectioners) sugar is simply pulverized refined sugar, and is best used for frostings.

Unrefined Sugar: On the unrefined side, you’ll find natural brown sugar like turbinado (often called demerara in the Europe) with its large, dry, light brown crystals and muscavado, a very coarse, sticky, dark brown sugar. Turbinado can generally be subbed for refined white and light brown sugar. If you use muscavado in lieu of dark brown sugar, reduce the liquid content of the recipe by a bit to compensate for the sugar’s moisture—and be prepared for a strong molasses flavor. Jaggery, piloncillo and Sucanat™ are other types of unrefined sugar. In addition to having more complex flavor, unrefined sugars retain the minerals from the cane and beet plants they’re made from.

Whichever sweeteners you choose for any given application, you’ll want to consider the following factors: flavor, sweetness, caloric density (the number of calories per ounce), viscosity, level of refinement, impact on blood sugar, and the ability to cream, brown, or moisten your baked goods.

Above all, don’t be afraid to experiment.  With so many opportunities to bake this month, and to give homemade joy to your loved ones, it’s a great time to branch out and tinker.

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Cheryl Sternman Rule is a food and nutrition writer whose work has appeared in numerous national magazines, including EatingWell and Body+Soul. She is the voice behind the food blog 5 Second Rule.


Wherever You Are, There’s the Feast

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by Cheryl Sternman Rule

Each November, everywhere you look, glossy magazines focus on Thanksgiving food: the turkey, the sides, the desserts. And that’s all wonderful, and important, but let me tell you something: the people who sit around the table, wherever that table may be, are the ones who make Thanksgiving memorable.

Fourteen years ago, my husband Colin and I served as Peace Corps volunteers in the East African nation of Eritrea. That November, come Thanksgiving, we hopped a bus and traveled from our little house in Decamhare to the town of Keren to gather at the home of two friends.  All around the country, our fellow volunteers did the same–some rode rickety busses for three hours, some for eight, some for even longer. Although we were stationed far apart, we made the effort to celebrate the holiday together.

I recently emailed these old Peace Corps friends to ask them what they recall about our Thanksgivings in Africa and was struck by how wildly their memories varied. It was fun to piece together their reminiscences, and to spur a collective sense of nostalgia for such a unique time in all of our lives.

Here’s what they shared: Sarah says she thought our country director imported a turkey from Germany, although Devra claims it was from South Africa. Jannett isn’t convinced there was a turkey at all. “Did we actually have meat?” she asked.  Kristen remembers her feelings about the spread without recalling specific foods. “I was beside myself at the variety and selection of food.  Never has a Thanksgiving feast been so incredibly appreciated.”

Julie’s memories go to the following Thanksgiving, when we gathered at Adam’s house in Nefasit. She remembers that one group headed up the mountain to Debre Bizen, an ancient monastery, while others hung back to prepare the meal. She recalls dancing outside “in front of the fire, which meant we had music–Adam was good for always having music.” For his part, Adam remembers “going around Nefasit trying to get as much charcoal as I could find, which ended up being quite a lot. I remember there was lots of cooking going on during the day, but I can’t remember what we were cooking.”

And therein lies the most important nugget, the gem, really, of Thanksgiving. For all our focus on the food, on making it perfect, or beautiful, or right, the food is not what people remember. People remember the feelings of fellowship, and if my friends are any indication, they remember those feelings with tremendous joy. This is true no matter where you were, and what you may, or may not, have eaten.

So this year, reach out to friends and family from Thanksgivings past. Reconnect, reminisce, and be grateful for their presence in your life.

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Cheryl Sternman Rule is a food and nutrition writer whose work has appeared in numerous national magazines, including EatingWell and Body+Soul. She is the voice behind the food blog 5 Second Rule.


Lentil Soup with Roasted Pumpkin

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By Cheryl Sternman Rule

Lentils are a staple food in Eritrea, and every time I prepare them I recall my years there.  Adding cubed roasted pumpkin lends this soup vibrant color and transforms it into an ideal Thanksgiving starter.

lentils-pumpkin

One 2-pound “pie” pumpkin (also called sugar pumpkins or sugar pie pumpkins)
2 cups brown lentils, sorted and rinsed
Two 14-ounce cans low sodium chicken broth (you may substitute chicken stock or vegetable stock)
Water
3 tablespoons olive oil
3 large carrots, diced
1 medium onion, diced
1 teaspoon sea salt, divided
Freshly ground black pepper
4 garlic cloves, minced
1-1/2 teaspoons ground cumin
3 tablespoons fresh lemon juice, or to taste

Preheat oven to 400 degrees. Using a heavy knife, cut the pumpkin in half.  Use a serrated grapefruit spoon (or a regular spoon) to scrape out the seeds and all the strings.  Discard.

Line a rimmed baking sheet with foil and coat it with nonstick spray. Lay the pumpkin halves cut side down and roast for 25 to 30 minutes, or until fork tender but not mushy.  Remove from oven and remove the peel in large swaths using tongs. Season both sides with sea salt (1/4 teaspoon total) and a grinding of black pepper. Turn pumpkin halves cut side up and let cool completely. Dice.

While the pumpkin roasts, start the soup. Combine the lentils, broth, and 4 cups of cold water in a soup pot.  Bring to a boil over high heat.  Reduce heat, cover, and simmer gently until lentils are tender but not mushy, about 25 minutes.

While the lentils summer, heat the oil in a large skillet over medium heat. Add the carrots, onions and a pinch more slat and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes.  Add garlic and cumin and cook, stirring constantly, for 30 seconds longer.

When lentils are ready, stir the carrot mixture and diced pumpkin into the soup pot.  Season with the lemon juice, and adjust salt and pepper to taste.

Serves 8

Boozy Orange-Pecan Truffles

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by Jacqueline Church

One of my favorite desserts to make during the holidays is Chocolate Truffles. They’re super easy and freeze beautifully which means you can make them well-ahead. This version features three flavors perfect for the Thanksgiving table—orange, bourbon and pecan—and packs a lot of pleasure in just a few bites.

pecan-orange-truffles-recipe
6 oz. semi-sweet chocolate (roughly 55% cacao)
2 oz dark chocolate (over 65% cacao, depending on your taste)
1/2 cup unsalted butter
2 tablespoons finely chopped toasted pecans
1/2 cup rice cereal (like Barbara’s Brown Rice Crispies)
1 tablespoon grated orange zest
3 tbsp bourbon

For toppings (you’ll need about 1/2 cup total):

  • Dark chocolate cocoa
  • Powdered sugar
  • Finely chopped toasted pecans

Fill a medium saucepan a third of the way full with water and bring to a boil. Lower heat to maintain a vigorous simmer. Place chocolate and butter in a metal bowl bigger than the mouth of the saucepan and rest it on top of the pot. Melt the chocolate, stirring constantly, until smooth, about 3 minutes.

Take chocolate off heat and mix in pecans, cereal, orange zest and bourbon. Place bowl in freezer for 45 minutes, until mixture has firmed up enough to scoop.

Line baking sheet with foil. Scoop a teaspoon of truffle mixture, roll it quickly in the palm of your hands to smooth it into a ball, and place it on the baking sheet. Repeat with the rest of the mixture for a total of roughly 30 truffles. Transfer baking sheet to the freezer and freeze for 30 minutes.

Spread toppings out on three separate plates. Using a fork, roll one truffle at a time through a topping to coat and shake off excess before transferring to a serving platter or back to the baking sheet. Repeat with remaining truffles with your choice of toppings.

Makes 30 truffles (Serving size, 2 truffles)

Mini Dark Chocolate Puddings with Chocolate Shavings

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Recipe and photo by Cheryl Sternman Rule

These mini chocolate puddings are proof that good things come in small packages. Most kitchenware stores have inexpensive ramekins in varying sizes, so grab a few 2-ouncers the next time you’re out.  This dessert comes together in less than 15 minutes.

mini-chocolate-pudding-recipe1 ounce 70% dark chocolate
1 large egg
3 tablespoons brown sugar (light or dark)
2 tablespoons unsweetened cocoa powder
1 tablespoon cornstarch
Pinch salt
1 cup 2% milk
1/4 teaspoon vanilla extract

Using a large, heavy knife, “shave” the chocolate into fine shreds by slicing downward at an angle onto your cutting board. Set aside.

Whisk egg in a heavy medium bowl until yolk and white have completely combined.

In a medium saucepan off-heat, whisk brown sugar, cocoa powder, cornstarch and salt.  Slowly dribble in milk, whisking all the while. (Mixture may have undissolved bumps.)

Set saucepan over medium heat and bring to a boil. As pudding cooks, use a heatproof spatula to make figure eights along the pan’s bottom, sweeping the sides occasionally as you stir.  Once it you get a genuine boil, reduce the heat slightly to prevent scorching, but allow to bubble steadily for 2 minutes. Stir constantly with heatproof spatula.

Remove from heat and spoon about 1/4 of mixture atop the beaten egg, whisking egg vigorously as you add the chocolate mixture. Scrape tempered egg mixture back into saucepan, set over low heat, and cook, stirring constantly, for another minute (be gentle with the heat; you don’t want scrambled eggs).

Remove pudding from heat and stir in vanilla and 3/4 of shaved chocolate. Divide among ramekins.

To serve, sprinkle with remaining shaved chocolate.  Enjoy warm, at room temp or cold (cover and refrigerate if waiting for later).

Makes 4 [2-ounce] servings