A Practical Guide To Healthy Living

Have you ever had kofta? They’re essentially Middle Eastern meatballs, prepared with ground meat (usually beef and/or lamb) and sometimes with the addition of bulgur. I used to love a kofta plate from the Sultan’s Kitchen when I worked downtown. These are a loose interpretation – not authentic, but very very tasty. I made this last week and both D. and I loved it. Don’t be afraid of the ingredient list – these, the rice and the accompanying carrot slaw will all come together in 45 minutes tops.

Moroccan Kofta and Carrot Slaw (adapted from Cooking Light)

For the kofta:

For the sauce:

To accompany:

For the slaw:

Preheat the oven to 400 degrees. To prepare the kofta, combine all the ingredients except the cooking spray in a large bowl. Shape into 4 equally-sized patties. Heat a large skillet (cast iron will give you a nice crispy char here) over medium-high heat and spray the pan with cooking spray. Add the kofta to the pan and cook until the center is only slightly pink, about 5 minutes each side.

To prepare the sauce, combine the ingredients in a medium bowl.

To prepare the slaw, combine all the ingredients in a large bowl.

To serve: Spoon a mound of rice onto each of 4 plates, top with kofta, drizzle sauce over the lot and serve the slaw on the side.

Serves 4.

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Today’s recipe saved my you-know-what last week.  On Thursday, we chaperoned 16 Brownie Girl Scouts through the rainy woods of an Audubon Sanctuary until dusk.  I arrived home at dinnertime with a very damp, very tired bubba who was bordering on hypoglycemia.  Luckily, I had the foresight to take some chicken breasts out of the freezer, and because I’m sorta nuts, I had all these ingredients in my pantry/freezer . . . at noon I dumped it all in the Crockpot (the chicken breasts weren’t even fully thawed).  When we arrived home at 5:45 p.m., you could smell the warm, home-cooked spicy goodness when we opened the door.    

This is from a site called Gina’s WW Recipes, which, for all you Weight Watchers devotees, is a great resource.  Gina’s got lots of good recipes, and you can even search her recipes by points value.  Even if you’re not a WW devotee, if you’re interested in healthful recipes, she’s got a lot of inspiration for you. 

D. ate this over rice, which was great.  I spooned it over shredded romaine lettuce, which was also very good.  It’s delicious stuffed into a whole-wheat tortilla (I had that for lunch the next day), with or without cheese (I abstained, mostly because I was thinkin’ of making a cheesy dinner that night).  Any way you eat it, it’s a great dump-n-go slow-cooker meal to have in your arsenal.

Slow Cooker Southwestern Chicken (adapted from Gina’s WW Recipes)

Combine all the ingredients except the chicken breasts and salt & pepper in the slow cooker. Season the chicken breasts with salt and pepper and lay them on top. Cover and cook on low for 10 hours or on high for 6 hours. Approximately one half-hour before serving, remove the chicken breasts and shred them. Return the shredded chicken to the slow cooker, stirring to combine. Taste the mixture and add additional salt & pepper to taste. 

Serves 8.

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Happy Friday, everyone! Some of you saw this post from mid-day the other day, but for some reason, my feed burner didn’t pick it up to let all the feed subscribers in on the action.  Would you take two minutes today to fill out my little survey?  Let me know if you’d like to participate in a Semi-Sweet Supper Club.

We could try new restaurants, cuisines, explore a new neighborhood, etc.  I’ve drafted a very short survey to get a read on your interest and availability.  Click below to let me know what you think – even if you’re not interested, I want to hear that, too!

[polldaddy survey="408BEA53B396B205" link_text="Take my survey"]

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Last night’s recipe was a winner.  Less of a salad and more of a happy mix-up, the tangy mango chutney dressing and pinch of cayenne turn every-night chicken and potatoes into something a lot more memorable.  This’ll take you about 45 minutes from counter to table if you roast your potatoes, but if you need to shorten it up, see my directions for steaming the potatoes following the recipe.  Two thumbs up from D. on this one!

Roasted Potato Salad With Chicken & Chutney (adapted from Better Homes and Gardens)

Preheat oven to 425 degrees.  Scrub the potatoes and quarter them.  Combine the potatoes and 2 T. of the oil in a baking dish.  Sprinkle with salt and pepper and toss to coat.  Roast, uncovered, for 25-30 minutes or until potatoes are tender, stirring occasionally.

Meanwhile, rub the chicken with 1 T. of the oil, and sprinkle with salt, pepper and curry powder to taste.  Spray a large skillet with cooking spray and heat over medium heat.  Once the pan is hot, add the chicken and cook until no longer pink, about 10 minutes each side.  Remove from heat, let rest 5 minutes.  Cut into bite-sized chunks.

Meanwhile, make the dressing.  Measure the chutney, cutting up any large pieces (kitchen shears work well for this).  In a small bowl combine the chutney, 1 T. olive oil, the cayenne pepper, lemon juice and 1 t. curry powder. 

Place the spinach in a large bowl.  Add the hot potatoes and chicken to the spinach and toss gently to wilt the spinach.  Stir in the chutney dressing (you may not want to use all of it – use some and add more to taste).  Sprinkle with pine nuts and serve.

Serves 4.

If you wanted to short-cut the potatoes, I think this would be just as good if you quartered the potatoes and steamed them for 20 minutes or so over hot water.  For richer flavor, you could toss them with a little olive oil after steaming, and definitely don’t skip the salt and pepper.

By the way, are you buying conventional (i.e., non-organic) potatoes?  You might want to spring for organic.  A potato get its nutrients through its skin, so it’s like a little sponge for any toxic chemicals that come down the food and water pipeline – and there are lots.  Taters are treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they’re dug up, the potatoes are treated yet again to prevent them from sprouting.  That’s a lot of crud for you and yours to ingest . . . and since organic potatoes are only slightly more expensive than conventional, why take the risk?

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You’ll remember that I’ve made a foray into the world of wheat berries before, without success.  I’m not one to give up, so I took a second try last night, and it was a success.  Wheat berries are something we should like – they’re whole, unprocessed wheat kernels – you can’t get any more “whole grain” than that.  They’re high in fiber, protein and iron, and they’ve got a chewy texture and a nutty taste.  This recipe, adapted from Better Homes and Gardens, makes enough for 4 servings . . . which if you’re us, means that you can have it for lunch the next day.

Wheat Berry Salad (adapted from Better Homes and Gardens)

Combine the water and the wheat berries in a medium saucepan.  Bring to a boil, then reduce heat to a simmer.  Cover and cook until tender, about 1 hour.  Drain and let cool. (Note, this can be done ahead of time and the cooked berries can be stored in the fridge ‘til you’re ready to assemble the salad).

Meanwhile, toast the walnuts in a dry skillet, cool and chop.

In a large bowl, combine the wheat berries, toasted walnuts, celery, dried cherries, scallion, olive oil and 5 t. vinegar.  Season with salt and pepper.  This salad keeps up to 5 days in the fridge.

Cumin-Dusted Chicken (adapted from Better Homes and Gardens)

Rub the chicken with the olive oil, then sprinkle salt, pepper and cumin.  Spray a large skillet (cast iron will give you a nice crust) with cooking spray and heat over medium heat.  Once pan is hot, add the chicken and cook until no longer pink, about 10 minutes each side.  Remove from heat, let rest 5 minutes.  Slice.  The chicken will keep for up to 3 days in the fridge.

To Serve

Place 1 c. spinach leaves on each of 4 plates.  Sprinkle each mound of spinach with 1 t. of the vinegar.  Mound ¾ c. of the wheat berry salad on top of each serving and top that with slices of the chicken. 

Serves 4.

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We’re getting into salad season here, folks – I can feel it!  It was in the 50′s this weekend around Boston and you’d think it was a tropical heat-wave.  People poured out of their homes to get some sun and fresh air.  It’s inspiring.  Big salads are a great way to get a number of your daily veggie servings in one meal . . . add a protein source and you’re good to go.  Easy, healthful and if you play your cards right, tasty.

In honor of the upcoming season of big salads, I’m trying an experiment here.  I’m winnowing down the odds and ends of pre-made salad dressings in the fridge, and I’m going 100% homemade for a while.  Even if “homemade” means drizzling a little EVOO and then a little vinegar (we have sherry, red wine, white, champagne, fig and raspberry in the house right now) over the top.  I have been enjoying the fresh taste of homemade dressings so much lately, and finding the store-bought ones to be too . . . too . . . dunno.  Gloppy?  Heavily seasoned?  Unimaginative?   Just not good.

So along these lines, last night I made a super salad dressing – adapted from one Joanne Chang shared in the November issue of Food & Wine.  D. and I drizzled this over a bed of baby spinach leaves, shredded rotisserie chicken, grated carrots, navel orange slices and chopped peanuts and it was deeelicious.  Sweet and spicy and a little bit creamy.  I can’t wait for lunch today when I’m going to use more on another salad, this time with romaine lettuce*.

This stuff would be so tasty on cold noodles, tossed with thinly sliced scallions and sprinkled with chopped peanuts.  Or on a cold broccoli salad (blanch the florets before so they’re intensely green and a little softer).  For whatever reason, grilled romaine lettuce with a little of this drizzled sounds out-of-the-ordinary and fun – on the list for when grilling season opens.  Really, any combo of salad ingredients would be great – Chang’s F&W recipe includes the fixings for Chinese Chicken Salad, but I was too lazy to go all the way last night.  Whatever you do, I think it’s important to have a little crunch going on . . . so think sesame seeds, chopped peanuts, fried wontons, etc. sprinkled over the finished product.

“Chinese” Salad Dressing (adapted from Joanne Chang)

Whisk all the ingredients in a large bowl. Makes enough to dress 4 servings of salad.

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Happy Friday, friends.  Been another loooong week at chez Semi-Sweet.  More sickness and misery, this time me.  Better weather and a spring cleaning slated for this weekend and I am full of hope that next week our luck will turn around.  Cross your fingers for us, will you!?

But now it’s almost the weekend, and my thoughts turn to dining out.  I’m still thinking about dinner at Coppa  two weeks ago.  It was that enjoyable. While we sat stuffing our faces, D. and I agreed that it was one of our more memorable meals in recent history.  And we eat a lot.

We’d heard good things about Coppa, Ken Oringer and Jamie Bissonnette’s newish South End enoteca, but it’s a small place (40 seats inside) and we’d heard that the wait was crazy (2+ hours, easy) . . . until later at night (read: 11 p.m. or so).  We’re waaaay beyond the going out anywhere at 11 p.m. phase of our lives, so we knew that we’d have to show up on the front-side to get a table at this hot spot.  Cue the sitter at 4:30 – we parked and walked over, arriving at 5:10 p.m. (Coppa opens at 5:30).  We were the third party in line.  The line eventually stretched around the corner, and not everyone made it in for the 5:30 open.  You’re hereby forewarned.

So, Coppa’s an “enoteca,” which is technically a wine bar, or a place where the wine comes first, food second.  But let me assure you, this coming from a virtual teetotaller, the food does not come second at Coppa.  These small plates of luscious Italian treats will be a highlight of your visit, for sure.  And even better, you’re encouraged by the very friendly staff to linger as long as you like – you can place an order for a few plates and drinks, then order more as you go along. Food is cooked to order and is served as it comes up, so if you need things in a particular order you need to let your server know.

D. and I ordered a boat-load of food, and ate all of it: 

• Meatballs al Forno – rich, super-flavorful meaty tidbits, moist with house-made lardo;
• Arancini– delightfully crispy on the outside, gooey with fontina cheese on the inside;
• Ricotta Stuzzi, crisp bread with fresh warm ricotta on top, a standout; 
• The Bruschetta de Cannelloni, was very good, but not as stellar as the other things we tried;
• The Brussels sprouts with pancetta, pecorino, and horseradish were so outstanding, even D., an admitted B.S.-hater said they were delicious.  For anyone who enjoys Brussels sprouts, they were pure heaven;
• The sautéed broccoli raabe with garlic, chili flake and golden raisins was so good I could’ve made a meal off it alone;
• The Arrosto di Peppe, (roasted sweet peppers with Turkish spices, feta, and aged balsamic) was good, but the flavors were flatter and less exciting; and
• Cavatelli di Pollo, a seemingly ordinary dish, elevated to outstanding.  The combo of house-made cavatelli, chicken sausage, slow-cooked broccoli and oregano with the teeniest bit of tomato sauce had amazing depth of flavor.

Coppa has only a beer/wine/cordial license, but they do such a good job with what they’ve got to work with.  D. had a couple of nice reds by the glass, and I enjoyed the “Italian in Vermont” cocktail (prosecco, maple syrup, blueberries) which was creative, fresh and delicious.

We didn’t even venture into the great-looking wood-fired pizzas or Bissonette’s house-made salumi (selection varies weekly).  Nor did we have room for dessert.  But N.B., South End Buttery is across the street, so you could score some sweets for later and walk-off a little bloat before tucking in for more . . . .

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I just read a book that I think you might really like – it’s called Live a Little!  Breaking the Rules Won’t Break Your Health by Susan Love, M.D. and Alice Domar, Ph.D.  For the uninitiated, these two are power-people in women’s health and psychology.  Susan Love wrote the bible on breast cancer, and Ali Domar is a psychologist and mind-body medical expert.  I’ve benefited from both of them, indirectly – I pored over Love’s Breast Book during my cancer diagnosis and treatment, and while in treatment, I participated in the Mind-Body Program for Cancer Patients at the (then) Mind-Body Medical Institute at the Beth Israel Deconess Hospital in Boston – Ali Domar was there, then, running her fabulously successful and interesting program for women with infertility issues.  [Read more →]

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