Healthy Happy Summer: Thai Chicken Lettuce Wraps

One of the many fun things about working in the food world (even when on temporary hiatus) is the unofficial job duty of taste-tester. After counseling hundreds of clients on a very wide variety of nutrition needs, I can say with confidence that people undeniably want a dietitian who can tell them the "real deal" in addition to all the textbook stuff; especially when it comes to current diet trends. They want to talk to someone who isn't going to just tell them it's a bad idea and they should stick to a "healthy balanced diet." I get this- I would want this too! However, as Registered Dietitians we are trained and obligated to critically examine fad diets and look for any potential deficiencies, and even potentially harmful components. And it took me a while, but I finally came to accept that regardless of sound advice, people are going to do what they are going to do, so I had to learn to roll with the punches and help them figure out how their diet of choice can work for them, despite any shortcomings it may have (with the exception of long-term cleansing/detox diets, which I do not support for safety reasons!).

One of the more recent diet trends that only crossed my path one time while working at my previous job is the Paleo (Caveman) diet, which supports eating a simple unprocessed diet comprised of meat, seafood, fruits, vegetables, & tree nuts- but no dairy or grains. I have several friends and acquaintances who swear by it, and several have shared some wonderful recipes! I was initially skeptical because strict adherence to the diet requires one to avoid entire food groups- something I would have a hard time recommending to anyone; especially when those food groups include healthy whole grains and high fiber beans and legumes. It is also deficient in calcium and Vitamin D if followed strictly, so these would need to be supplemented. However, like most diets, there are several very commendable aspects to this eating plan: it mandates whole, unprocessed foods, is low in sugar and sodium, and encourages lots of fruits and vegetables (all of which dietitians have been urging for many years!) So while I do wonder about its long-term sustainability, I recognize that those who follow it love it, many experience improved health, and the recipes aren't bad! (For a more in-depth review, visit http://www.webmd.com/diet/features/diet-review-the-caveman-paleo-diet).

Which brings me to the fun part of this blog post- the recipe! A friend recommended this recipe for Thai Chicken Lettuce Wraps from the Paleo Plan that she said I had to try. I did, and they were absolutely delicious! I did modify them a bit to use ingredients I had on hand and to suit our tastes. Plus, I cooked a side of rice (big Paleo no-no) for my carbohydrate-burning hubby who needs more fuel than the average joe! But all in all, I stuck to the recipe pretty closely. According to Chris- this one makes it into the Munoz Recipe Hall of Fame- he loved them that much.



His & Hers: one with rice, one without

Thai Chicken Lettuce Wraps
Serves 4

Ingredients:

12 large Bibb lettuce leaves (at least!)
3-4 large red cabbage leaves, very thinly sliced
1/2 cup grated carrot
1 cup finely chopped raw broccoli
3 green onions, thinly sliced
1/3 cup cilantro leaves
1 lb skinless boneless chicken breast
1 Tbs coconut oil
salt & pepper

For Thai Peanut Sauce:

1/4 cup natural peanut butter
1/4 cup water
2 Tbs low sodium soy sauce (use gluten free if needed)
Juice from 1 small lime (about 2 Tbs)
2 garlic cloves, minced

Cooking Instructions:

1. Pre-heat oven to 400 degrees F
2. Season chicken on both sides with salt & pepper. Heat coconut oil in oven-proof skillet on the stove over medium-high heat. Add chicken and cook 3-5 minutes on each side. They should be nice and browned on the outside. Transfer skillet to the oven to finish cooking (about 15-20 minutes).
3. Meanwhile, mix all ingredients together for the Thai peanut sauce. (I used the Magic Bullet- worked like a charm!)
4. In a separate bowl, mix cabbage, carrot, broccoli & green onion together. Toss with a few tablespoons of the peanut sauce.
5. Once the chicken is finished, cut into 1/2 inch pieces.
6. Assemble lettuce wraps- fill each lettuce leaf with a scoop of the vegetable mixture, chicken, cilantro and top with a few teaspoons of peanut sauce.
7. Everyone say "YUMMMM"!

*Chris added the white rice to the wrap also; I ate it on the side. If serving rice, make 3/4 cup rice according to package directions, substituting 1/3 cup of the water for coconut milk. Season with salt and pepper and toss in some cilantro when done cooking.

Did I mention it makes delicious leftovers? This is Chris' Rice Bowl

Adapted from The Paleo Plan Recipe database at http://www.paleoplan.com/2009/12-31/thai-chicken-wraps/

Accidental Veggie Lo Mein

This meal wasn't supposed to be vegetarian, but thanks to spoiled chicken it turned out that way, so I thought I'd share (in case anyone thought I wasn't keeping to my 1 or more vegetarian meals per week!). It was still yummy even without the chicken, but it did lack a plant protein to replace the chicken. I'd have added some tofu or edamame, perhaps, if I had some; or included a side dish with some protein..or maybe just drink a big glass of milk! Regardless, it was delish. You'll see it can be quite adaptable to accomodate your favorite vegetables. I used what I had on hand, and it turned out to be an excellent opportunity to increase the veggies!


Vegetable Lo Mein
(adapted from The Newlywed Cookbook by Robin Miller)

Ingredients:
12 oz whole wheat thin spaghetti (can use any thin noodle)
1 Tbs + 1tsp sesame oil
2 cloves garlic, minced
1/2 tsp ground ginger
2 celery stalks, sliced
1 large carrot, halved lengthwise and sliced (about 2/3 cup)
1 red bell pepper, thinly sliced
1 heaping cup sliced mushrooms
2 cups sugar snap peas, ends trimmed
1 cup chicken broth (reduced sodium)
1 Tbs corn starch
2-3 Tbs soy sauce (red. sodium
1/4 tsp salt
1/2 tsp crushed red pepper flakes (has some kick, use 1/4 tsp if you don't care for spicy!)
1/2 cup chopped green onions (optional)

1. Cook pasta according to package instructions. Drain and set aside. Transfer to serving bowl and cover with foil to keep warm. (You can drizzle with a small amount of sesame oil to keep noodles from sticking too much.)

2. Meanwhile, heat oil in large non-stick skillet over medium heat. Add garlic, celery and carrot and saute for two minutes. Add peppers and mushrooms and saute an additional 4-5 minutes. Vegetables should be crisp tender and not mushy. Finally add snap peas and saute 2 more minutes.

3. Dissolve cornstarch in broth. Mix in ground ginger, salt and red pepper flakes. Add mixture to skillet along with 2 Tbs soy sauce. Simmer 2 minutes, or until sauce thickens, stirring constantly.

4. Pour mixture over noodles, add green onions, and toss to combine.

Serves 4

Pizza dough: Take 1

Not wanting to waste any time with those New Year's goals, I jumped on the opportunity when chef-friend-Sherry asked me to come over and make pizza dough with her. Now, as a yeast-novice, I told her I wanted to observe her every move. However, like most of our cooking endeavors, we get to talking and before I know it, whatever "we" are making is done. Therefore I am considering this my "observation" round of dough making. I did take charge of the pizza building, however. We made the dough one night with the plans to use it the next day. So into the fridge it went until I needed it. The next day, realizing I'd been sent home with 3 mini dough balls and nothing but words of encouragement, I called back for more thorough instructions. I was told to let it sit out at room temperature for about an hour, then "punch" out the air before rolling it out. (Blood pressure rising..)

I got the idea to make "personal pan pizzas" so that there would be no disagreements between me and Chris as far as the ratio of sausage to mushrooms to sun dried tomatoes. Above is Chris' pizza masterpiece- topped with an abundance of every option I gave him: spinach marinated in olive oil and garlic, mushrooms, sausage, sun-dried tomatoes, Parmesan cheese and buffalo mozzarella cheese. Mine was similar, with more of an emphasis on the spinach and mushrooms. We were both very, very satisfied with our creations. This was evidenced by the fact that we communicated solely with happy noises throughout all of dinner- that sounded something like "oooohhh," "mmmmm," and "woooooww."

Attempt 2 will be taking place soon, with recipe to follow. But one recommendation from this experience: use 6 ounces of dough to make a personal pan pizza by pressing into a 9" round cake pan.

Officially Italian?...Pasta Siciliana says "yes!"

This is not the one I cooked..we gobbled it down too fast. This is the
 restaurant's down the street (i.e my competition)

Have I mentioned I am Italian? Well, only 1/4 Italian if we want to get specific, but it's the largest piece in my cultural-heritage-pie. And since it's the largest, and the only one still actively cultivated in my family, it tends to be a pretty big 25%. (And thanks to my dark hair and Italian-looking mama, people usually don't ask too many questions. My sister on the other hand...) We grew up incorporating Italian traditions into holiday meals and festivities, and Italian cooking was always encouraged. And Italian weddings- don't get me started! If you haven't been to one, you need to get yourself an Italian friend!

Anyway, I just enjoyed a wonderful week-long visit with my former roommate and Resident Expert (RE), who flew all the way to Italy to come hang with me! And if you recall, RE has a pretty restricted diet, so I knew we would be packing meals and eating home-prepared foods daily. It's amazing how much fun you can have in Italy sans pasta and pizza..we were proof! But I admit, after being immersed in Southern Italy for the past week, I was feeling pretty bold and couragous when she left, and that usually leads me straight to the kitchen. Pasta Siciliana was calling my name and I wanted to make it myself. Now, you know I was running on adrenalline because I didn't have a recipe to go by. I just know what's in it: tomatoes, eggplant, olive oil, fresh mozzarrella and beautiful rigatoni pasta. (Here, whenever something is called _____"Siciliana" it means it has an eggplant sauce.)

So armed with my Alice Waters The Art of Simple Food,  a bottle of wine (mostly for cooking, people), and an optimistic attitude, I began. (Chris and I also had the unspoken arrangement that we would be eating eggs and waffles if this plan bombed.) But luckily, it did not. This was, if I may say so, a dish that will give any Italian restaurant a run for their money. It is not, however, something to whip up on a quick night you don't feel like cooking. It took a little time and lots of pans. Here we go:

Pasta Siciliana ala Heather

Ingredients:

1 28-ounce can crushed tomatoes
2 cloves garlic, chopped
1/2 cup extra virgin olive oil (divided)
1/4 cup dry red wine
1/8 tsp red pepper flakes
1/2 tsp dried oregano
1 lb eggplant (1 small)
4 oz fresh mozzarella cheese (the kind packed in water); thinly sliced
12 ounces penne or rigatoni pasta (I used whole wheat)

1. Slice eggplant into 1/4 inch rounds. Salt each side and set in a colander for 20 minutes to extract excess moisture. Then, lay slices on paper towel or clean kitchen towel and blot both sides to remove water. cut rounds into thin strips.

2. Next, heat 1 Tbs olive oil in large saucepan over medium heat. Add garlic and red pepper flakes and cook 1-2 minutes until garlic softens.

3. Add red wine, tomato sauce, and oregeno to the pan. Season with salt and pepper. Bring to a boil. Then, quickly reduce heat to low and simmer, partially covered, for 20-30 minutes. Sauce will thicken and reduce.

4. Meanwhile, in another large skillet, heat 1/4 cup olive oil over medium heat. Once hot, add 1/2 of the eggplant strips. (NOTE: eggplant will almost immediately absorb all the oil in the pan. Don't be alarmed. As they fry, they will release alot of the oil back into the pan. Once about 1/2 the oil is back in the pan, the eggplant should be a nice golden brown and very soft.) Use a slotted spoon to transfer eggplant to a papertowel lined plate.

5. Add remaining oil to the pan and fry the second batch of eggplant. (You may not need to use all the reserved oil..use enough to cover the bottom of the pan about 1/8-1/4 inch.) When finished add eggplant to tomato sauce along with a small amount of the eggplant oil. Gently stir in 1/2 of the mozzarella slices. Cover pot to keep warm while pasta cooks.

6. Cook pasta al dente according to package directions. Once finished, put in a bowl and serve with Siciliana sauce on top. Top with extra cheese slices, if desired.

Garnishing with fresh basil is also recommended..but this kitchen was fresh out :)

Would you like a baguette with that? "Oui!"

We are home from France- land of the cheese, bread, and most things delicious. One of my favorite things about traveling (ok, my most favorite thing) is the food. I'm thankful my husband shares this enthusuiasm with me, because it doubles the fun! We have an appreciation for history and art, but don't feel like we missed out if we don't get to see every museum, landmark or tourist attraction. We do however feel a responsibility to try as many different foods as we can- and then come home and attempt to re-create them! Before each trip we create a Muñoz Family Bucket List, which includes our "must-do" activities. I won't lie- 75% of them include food. A few from France were: eat Ratatoullie (check), eat chocolate mousse (check), eat a crepe or quiche everyday (Chris' item; and check), daily visit to the neighborhood Starbucks (check), and eat beef bourguignon (check). This time we tended to add more items as we went along because the restaurant menus looked so good!

First stop, finding a crepe for Chris. We had a neighborhood crepe shop right by our hotel! It was fun to watch them make these "French burritos" and my, were they tasty. Here's our favorite Crepe Man: 



1st start with the thin pancake-like batter





Fill it up with your favorite fillings-
Nutella (hazelnut butter & sugar) is popular here

Make friends with the Crepe Man so he'll hook you
up when you come back!

Did I mention that crepes were just snacks? Thank goodness we did so much walking! I wore my pedometer one day and we were close to 6 miles, even with taking the Metro many places. I was also pleasantly surprised at how easy it was to eat healthy. I was afraid (and naive) in my thinking that it would be impossible to avoid cream and cheese at every meal. But meals weren't over-sized, and I actually felt like I couldn't get enough of their salads since it's not something I order often in Italy (every time I try it's mostly meat and cheese with a few leaves of arugala, so I've quit..)

Roasted Duck and French Green Bean Salad

Fresh quiche, salads, sweets, paninis- hard to resist!

We had beef fondue one night. It was a fun experience
and forced to eat slowly!

But my favorite food experience was definitely the market we visited in Versailles before our picnic on the Grand Canal. Not only did they have fresh produce, but wine, cheese, meats, seafood, olives, tapanades and spreads, fresh flowers- and even a crepe stand.

 


Bread has never been my go-to comfort food, but my appreciation for it increased after this trip- especially when you watch someone pull it out of a brick oven piping hot. The smell is irresistable. But in the words of Ratatoullie (great cartoon movie about French food, for all ages!), it's not about the smell or the feel, but the "sound!" CRUNCH.

As if we didn't get enough in France, I came home determined to make beef bourguignon, and found a delightful Slow Cooker recipe, which I adapted as below: 

Slow Cooker Beef Bourguignon

3 Tablespoons Flour
2-3 lbs beef chuck, trimmed of fat, cut into 1 inch cubes
3 large carrots, peeled and sliced
1 medium onion, sliced
2 large potatoes, peeled and cut into 1 inch pieces
8oz fresh mushrooms, sliced
4-6 strips cooked bacon, cut into 1-2 inch pieces (I used 4 slices thick-cut)
1 14.5 ounce can beef broth
1 cup red wine
1 Tablespoon tomato paste
 2 cloves garlic, minced
1-2 tsp dried thyme
1 bay leaf

1. Coat beef chunks in flour seasoned with salt and pepper. Sear beef in a skillet on stovetop in 1 Tbs canola or vegetable oil until browned on the outside but not cooked through. (The searing is optional, but I think it brings out a wonderful flavor!)

2. Place meat in slow cooker and add remaining ingredients

3. Cover, and cook on LOW for 8 hours, or until meat and potatoes are both tender. (Mine only took about 6-7 hrs)

*Note: my 5 quart crockpot was filled to the brim! Everything turned out fine, but I ended up adding a little more water so they vegetables would stew and not roast.

**Note: My chef friend informed me that 1 cup of wine isn't enough..I just followed the recipe, but feel free to add more!