Tag Archives: health

Jollof Rice

21 Oct


Gluten-Free, Paleo, Perfect Health Diet

You know, for being a guy who’s so pro-rice in the Paleo community, I have relatively few rice recipes out there. Sure, there are a bunch in my cookbook (the Dirty Rice recipe is my favorite), but considering the fact that we eat rice several times a week it should be better represented. So here’s a recipe.

Jollof Rice is a dish originally prepared by the Wolof people of Senegal and The Gambia, which has expanded to the rest of West Africa since. It is characterized by its addition of tomatoes and onions, and is put together in one pot – its other name, Benachin, means “one pot” in the Wolof language.

Wondering how rice fits into a Paleo-style diet? Read a bit about my take on it in this recipe from earlier this year.

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Chicken Tikka Masala

30 Sep


Gluten-Free, Paleo, Perfect Health Diet

Although I consider Butter Chicken to be the ultimate Indian chicken curry (I saved that recipe for my cookbook), Chicken Tikka Masala takes a close second. In fact, there is little difference in the dishes – both are usually made by adding roasted chicken pieces to a tomato-based curry sauce. Butter Chicken has more, well, butter.

The origin of Chicken Tikka Masala is disputed. It’s commonly believed that it was first whipped up in Indian restaurants in the UK (Glasgow in particular is often cited), but many argue that it was first influenced by dishes from the Punjab region of India and Pakistan well before it appeared in UK restaurants.

Putting the curry together is actually pretty simple – start to finish in under an hour. It gets a little complicated when the chicken comes into play, since it should be marinated for at least 6 hours beforehand (overnight preferred). But with a little forethought, this is an excellent weeknight meal.

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Homemade Fish Stock

23 Sep


Gluten-Free, Paleo, Perfect Health Diet

There are two types of people: those who make stock all the time and don’t need or want someone else to tell them how to do it, and those who are intimidated by the process and never start in the first place. The other day, when writing my Blue Crab and Chipotle Bisque recipe, I realized that simply calling for fish stock was a little mean to the latter group, since they might not have some fish stock handy. Honestly, it was a little negligent of me to have this blog for over four years and not post a fish stock guide – after all, what if it was the only thing stopping you from making my delicious Brudet recipe?

One thing in particular I like about fish stock is that it’s surprisingly cheap to make. For example, most fish markets will give you their unused fish heads for free or super cheap. Additionally, I find that the best herbs for making stock are actually the stems of fresh herbs, which means you can save the actual herbs for other cooking creations. Fish stock keeps well in the freezer; we tend to divide the stock into pint jars and leave them in the freezer until we need them. We often use it to whip up a quick fish-based soup, or to add to risotto or fish curries.

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Tuna Stuffed Potatoes

22 Jul


Gluten-Free, Paleo, Perfect Health Diet

So, did you see the news? The Whole30 program now includes white potatoes. For those of you that aren’t familiar with Whole30, it is a 30-day eating program with a moderately strict interpretation of the Paleo template – no alcohol, sweeteners of any kind, or faux foods (like almond flour pancakes); in my cookbook, I reference it as “a tough-love plan to transform your diet.” It’s especially popular right around the New Year, as people look to clean up their eating habits.

Since its inception, the Whole30 has forbidden white potatoes, likely due to the fact that most potatoes are eaten in the form of chips or french fries. I have been an advocate for white potatoes since first changing my diet in 2010, after reading about the Perfect Health Diet. My inclusion of those little delicious tubers on this site has constantly confused readers who were introduced to Paleo through the Whole30 concept. So I’m happy to see that potatoes are gaining more acceptance as a whole food that has just as many nutrients as its favored cousin, the sweet potato.

White potatoes serve as an excellent example of mindful eating. They have a moderately high glycemic load, but studies have shown that it is greatly reduced when eaten with certain foods, especially fats and acids. So be sure to smother your baked potato with butter and sour cream. Also, the skin of white potatoes are high in glycoalkaloids, which can cause gastrointestinal irritation. This is a known issue – in fact, modern potatoes are much lower in glycoalkaloids than in earlier history, as farmers cultivated certain potatoes (especially the russet potato) to be more digestible.

Preparation of potatoes is also important; when compared to white bread, boiled potatoes are 323% more satisfying per calorie. Potato chips? Only 91% as satisfying. That’s why most people are able to easily eat three potatoes’ worth of potato chips, when they’d have a hard time eating three boiled potatoes in one sitting. So at our house, we typically only eat our potatoes boiled (and mashed) or baked. Or twice baked, like in today’s recipe.

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Kuy Teav – Cambodian Pork and Seafood Noodle Soup

15 Jul


Gluten-Free, Paleo, Perfect Health Diet

Kuy Teav is a Cambodian pork and seafood noodle soup, much like the Vietnamese Pho; in fact this dish is enjoyed in Vietnam, under the name Hu Tieu Nom Vang (“Phnom Penh Noodle Soup”). While I’m a huge fan of Pho (it’s in my cookbook), sometimes it’s a little too beefy for my tastes; Kuy Teav serves as an excellent break from the norm.

It’s believed that this dish originated among Chinese immigrants living in Cambodia, and later spread to the rest of the country. It’s also a popular breakfast meal. Like many Asian soups, there is no one way to prepare this dish. Feel free to experiment with all sorts of add-ins, including meat balls or any leftover meat you may have.

This dish sits firmly in the Perfect Health Diet spectrum of Paleo since it uses rice noodles, but feel free to use sweet potato noodles (or even zucchini noodles) instead. One of these days, I’ll help convince the Paleo world that rice is indeed Paleo, but until then, I’ll continue to use my favorite little hashtag: #teamwhiterice.

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A Weekend at Tendergrass Farms

29 Jun

Last month, I wrote about how I wanted to take my blog in a new direction by visiting and writing about food producers around the world, in order to better understand how the food we eat gets onto our plates. Off the bat, I knew that one of my first destinations needed to be where the whole “food” thing starts. At a farm.

Choosing a farm to visit was easy. Last summer I met David Maren, founding farmer and general manager of Tendergrass Farms, and we quickly became friends through our mutual love of languages and our mutual disdain for our country’s rampant, negligent farming practices. We’ve also been working together over this past year; he sends me samples of food to cook and eat, and I take pictures of that same food for his website. It’s a pretty sweet deal for both parties, hearkening back to humanity’s bartering days: he gets free photography and my family gets free food.

David’s small farm is located near Floyd, VA (about 4 hours from us), so we made the drive down a couple weekends ago to check out and talk about his company. Here is what I found out.

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Ham and Pea Soup

17 Jun


Gluten-Free, Paleo, Perfect Health Diet

PNW friends! I’ll be appearing in Portland, Seattle, and Vancouver BC next month, signing books with Sarah Ballantyne and Mickey Trescott! More info on my events page.

Peas are an ancient food, eaten seasonally during the Paleolithic era. They were also one of the first cultivated plants, first grown in Western Asia about 8,000 years ago, and spreading to nearly every major culture from there. Today, there are many reasons to enjoy peas. They are very economical, and frozen sweet peas are one of the cleanest vegetables even when raised conventionally. They’re also very practical, since grabbing a handful of frozen peas from the freezer couldn’t be simpler. This soup is a great example of how convenient the little green guys are; start to finish, you can be enjoying this delicious and deeply flavorful meal in 25 minutes.

The word pea has an interesting origin; it was originally written as pease in English (taken from the ancient Greek pisum), which referred to both the singular and plural forms of peas. People confused the word pease with peas, incorrectly thinking it was plural, and later formed the singular word pea, which eventually became the norm around the 1650s. Pease still exists in some contexts, such as in pease pudding, or the children’s song “Pease Porridge Hot”.

Referring to thick fog as “pea soup” has been around for about 200 years, first used to describe the fog in London.

There is some controversy as to whether peas are “Paleo” since they are legumes. Like green beans, peas are the result of cultivation, and were selectively bred to reduce their toxicity, to the point where they can be eaten (and enjoyed) in their raw state. Theoretically legumes should be avoided, but I’m not one to follow food rules based solely on theory (see: my support of one of those pesky “grain” things, white rice). Personally, until the science definitively proves otherwise, my personal take is that they’re fine. Obviously, if you react poorly to them (or any other food, for that matter), you may want to rethink this approach.

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Quick and Easy Gluten-Free Seafood Pasta

27 May


Many years ago, pasta cooked with seafood was my solution when I wanted something that tasted great without spending much time in the kitchen. Pasta cooks quickly and is delicious; seafood cooks even more quickly and is even more delicious. It’s almost like cheating in the way that you can have a memorable meal in a manner of minutes.

While pasta is rarely on our dinner table these days, we still miss the convenience of a quick Italian-style dinner. So from time to time I’ll whip something up with zucchini noodles or rice-based pasta. When we’re looking for a special treat, we’ll use Cappello’s grain-free fettuccine, which is made using just five ingredients: almond flour, cage-free eggs, tapioca flour, xanthan gum, and sea salt. Although this recipe in particular was made with Cappello’s pasta, directions for all three pasta types are provided below.

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My Day with Tessemae’s

8 May

Salad dressings are an important part of many cuisines. Leafy greens were eaten in prehistory, and despite common misconceptions that early agriculture was entirely focused on grains, many of the first gardeners grew spring greens. The Ancient Greeks often mixed salads with oil, herbs, and seasonings (the word salad comes from the Latin salata, meaning “something salted”). Green salads were especially popular in Medieval Europe, and lettuce seeds were brought to the New World colonies, where salads were eventually redefined; the 20th century saw the advent of French, Russian, Thousand Island, Green Goddess, and even the mighty Ranch – all in the dressing-obsessed United States.

Today, the salad dressing aisle of every supermarket in America is downright embarrassing. Every dressing promises health, high quality and natural ingredients, and not a single one makes good on its promise. I dare you to try and find a dressing that is free of sugar, corn, soy, wheat, seed/grain oils, or chemically-extracted ingredients (hint: you won’t). It’s infuriating, especially coming from a product whose sole existence is to make salads more palatable and nutritious (adding oil increases the bioavailability of the fat-soluble Vitamins A, D, E, and K found in leafy greens). Salads have always been associated with health, but modern dressings have made it more difficult for us to make that connection. The salad dressing industry is so untrustworthy that after first switching my diet I resolved to just eat my salads with olive oil, sea salt, and black pepper.

Enter Tessemae’s All Natural. Our family has been enjoying their salad dressings since 2011; their dressings were first sold in the Annapolis Whole Foods (one of our local markets), so we’ve been riding on the Tessemae’s bandwagon from nearly the start. In fact, last year I used their Lemonette dressing to help secure my win in a bacon competition.

It’s relatively easy, albeit unglamorous and time consuming, to develop your own salad dressings. But I’m a man of simple truths, and the simple truth is that Tessemae’s dressings are so tasty, and contain such high quality ingredients, that I haven’t felt a need to make my own. Essentially, this is the basic principle of supply and demand; thanks to their supply, we carry no demand. Honestly, as a consumer I’d much rather depend on the convenience and reliability of a quality product than figure my own out. There is honor in creating one product, and doing it well – very rarely today do we find true craftsmen and artisans. This is something that Tessemae’s does unequivocally with their dressings and sauces.

I had the pleasure of visiting their Baltimore-based headquarters (lovingly called “the Treefort”) twice over the past few weeks. Here is what I learned.

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Sabzi Polo ba Mahi (Persian Herbed Rice with Fish)

6 May


Gluten-Free, Paleo, Perfect Health Diet

Sabzi Polo is a traditional Persian herbed rice pilaf. There are several different ways to cook rice in Persian cuisine, but Polo (parboiled and steamed) is the most popular. This dish in particular is eaten during the Persian New Year (Nowruz, late March) and served with white fish. The type of white fish varies from rare local fish like Caspian kutum to something more accessible, like halibut or tilapia.

Rice is a critical food source in modern day Iran, and has a long history in the region; it was first introduced from South Asia around 1000 BC, and has been grown in northern Iran ever since. It’s also commonly believed that rice entered Europe via Ancient Persia.

It’s exciting to see that white rice is gaining more acceptance in the Paleo community. I started adding white rice to my version of the Paleo diet in early 2011 (here is an old post about it) and it’s definitely had a positive impact on my overall wellness. I explain many of my reasons for eating rice in my book, but the long story short is that it’s an ancient, delicious, satisfying, and neutral starch (it has fewer toxins than many foods we consider Paleo, like coconut and almonds – reference) whose glycemic load is easily tempered by eating low-glycemic varieties (basmati rice in particular is lower (28) than regular white rice (43) – reference). When eaten as part of a whole meal with added fats and acids, its glycemic index is even further diminished (reference). There are still people that have digestive issues with rice, but for everyone else, it may warrant a place on your dinner table.

Sabzi Polo is an excellent example of an optimal way of eating rice, since it’s paired with a huge amount of herbs – much more than your typical dish – and considering Mathieu Lalonde’s AHS 2012 talk where he found that herbs and spices are second only to organ meats in terms of nutrient density, it’s always good to eat lots of herbs.

This recipe is part of a collaboration with my friend Naz of Cinnamon Eats – after having several discussions about Persian rice dishes, we decided to each write up a recipe to highlight the varied and delicious choices available in Persian cuisine. Be sure to check out her half of the collaboration: Zereshk Polo (Persian Barberry Rice).

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