Healthy on Kitchen3N

#Baesic Roasted Salmon and Veggies

Sat, 06 Jan 2018 00:00:00 +0000

It's January and I know many of us are trying to find ways to eat healthy. I've had a little extra time on my hands so I've been coming up with different ways to eat healthy/less meat/fewer carbs. Not exactly low fat though. Kale caesar salad. Chana dal with veggies and coconut milk. Tomato soup. Today I whipped up this salmon and mixed vegetable sauté. Follow along for inspo on my Instagram! I'm calling this my #baesic salmon because even though it's a basic way to cook it, it's bae in my recipe book. I've tried cooking salmon just on the the stovetop, and it just burns on the outside before cooking through on the inside. If you lower the heat too much you don't get the nice crust. This way, if you sear it on the stovetop, finish it off the oven, you get the best of both worlds. I wasn't sure if it would be done actually, but when I dug into it, it was juuuuuuust slightly pink and rare in the middle. If you prefer it cooked well through, leave in for 2 more minutes. I know we all tryin' to eat more nutritious food, less meat, fewer carbs. And I know salmon isn't exactly the best option either. It's overfished, not sustainable. But I for one need to change things up from beans, lentils and eggs. We still do chicken once a week or so. Red meat once a month maybe. Baby steps.

Ingredients

For the mixed vegetable sauté:

3 tbsp olive oil
5 organic carrots (they're smaller, so if using big carrots, use 3-4)
1/2 large onion or 1 medium onion
salt and pepper to taste
3 cloves garlic, minced
12 oz cauliflower florets, or from 1 head of cauliflower
12 oz broccoli florets, or from 1 large head of broccoli (I had two small heads of broccoli)
2 tbsp unsalted butter
more salt and pepper to taste

For the salmon

2tbsp olive oil
2tbsp unsalted butter
12 oz salmon fillet
salt and pepper
a squeeze of lemon

Directions

For the vegetable sauté: heat up oil in a large pan over medium-high heat. Add carrots, saute for 2-3 minutes, then add onions. Season with salt and pepper. Cook for 2-3 minutes more. Add the garlic, then broccoli and cauliflower florets. Add butter and more salt and pepper. If the veggies are starting to brown too easily on the bottom, reduce heat to medium. Continue cooking, stirring occasionally until veggies are crisp tender, 10-15 more minutes. Taste for seasoning.
For the salmon: Preheat oven to 350F. Score the skin side of the salmon - about 3 slits diagonally. Season both sides with salt and pepper. Melt butter and olive oil in at least a 9in round french or other ovenproof skillet. When bubbling stops, add the salmon, skin side down. Don't touch it for at least 2 minutes. When there's a nice crust, it'll lift off easily. Flip over carefully, minimizing splatter of hot oil, using two spatulas if necessary. And cook for an additional 2 minutes. Then insert in preheated oven for 7-8 minutes.
Remove from heat, finish with a squeeze of lemon and let rest for a few minutes before serving. Serve alongside steamed quinoa or brown rice.

Cauliflower Stir Fry

Tue, 10 Jan 2017 00:00:00 +0000

I had to make something vegetarian after my husband made me watch HBO’s Vice the other day. This particular episode was on the industrialization of the meat industry and man was it terrifying. The ghastly amounts of meat we eat day in day out. How the farm-to-table movement is essentially our savior if we want to reap the rewards of our earth in any sort of sustainable fashion. Scary stuff! But we can do our part by 1) supporting businesses like Honest Chops and local farmers market vendors that only source from sustainable farms and 2) eating less meat. There’s a world of protein out there (eggs! chickpeas! tofu!) explore!

Umami Vegetable Soup

Thu, 01 Dec 2016 00:00:00 +0000

If you follow my Snap or Instastories, you saw me make pull this soup together last night. I’ve been looking to finish up all the vegetables and herbs that I bought as a part of my Thanksgiving groceries, herbs that I don’t use very much apart from that day (sage, thyme, rosemary). In the version I made last night, I threw in the last of my turkey leftovers, but it didn’t add much to the soup, so the version here is without meat, and it’s delicious!

Roasted Brussel Sprouts with Pomegranate

Mon, 31 Oct 2016 00:00:00 +0000

The first time my husband had brussel sprouts, he boiled them, and ate them without any seasoning. This demonstrates the extent of his culinary abilities.

Since then, he’s swore he would never eat them.

Except one Thanksgiving when I roasted them til they were crisp outside, tender inside, and had a salty bite. That year, the brussel sprouts were cleaned up!! There wasn’t a single one left. As with most foods, proper preparation is key. Add some pomegranate arils and reduced pomegranate juice to the mix, and you get a perfect balance of salty/acidic/crispy/creamy.

Ramadan Round Up

Tue, 21 Jun 2016 00:00:00 +0000

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Ramadan is halfway over, but there’s still time to make some of my favorite recipes for this time of year! Going clockwise from the top left:

Citrus Quinoa Salad with Dates, Almonds and Mint - we consume a lot of dates during Ramadan. This recipe uses up any extra dates you may have in a salad you can feel good about eating at the end of a long fast!

My Go-To Suhoor (Sehri)

Wed, 08 Jun 2016 00:00:00 +0000

When you were a kid did you have curry for suhoor?

Let me take a few steps back here. Ramadan Kareem everyone! The blessed time of year when Muslims around the world abstain from food & drink (yes, even water) from dawn til dusk. Not just a physical fast, Muslims (healthy, adult) are to abstain from sex, violence and cursing. Particularly trying for those at northern latitudes where the days are long (16+ hours for us in NY), we need to make the most of our pre-dawn and fast-breaking meals. That means nutritious food that will keep our bodies busy breaking down complex carbs and proteins. Just as important: staying hydrated!

Tropical Green Smoothie

Fri, 29 Apr 2016 00:00:00 +0000

I just realized that it’s been 2 years since I lost the baby weight. I realize it because I’m slowly putting the weight back on (oh no!).

It’s hard being smaller than your natural dress size! I look at all the women in my family, and post childbirth, we are all at least a size 8 and pear shaped.

I’m 5'1 and for the longest time after my second kid, I was stuck at 129 pounds. Inspired by my Barnard classmate, Asiya Khaki, photographer and beach body coach, I decided to get in shape. I started doing 25 minute interval training workouts with FitnessBlender. I cut out sugar almost entirely. Subbed quinoa for rice in pretty much every meal.

Citrus Quinoa Salad With Dates, Almonds, and Mint

Sat, 23 Apr 2016 00:00:00 +0000

Ramadan is coming up! I figured I should add a few more Ramadan friendly recipes to the blog, for those of us who are looking to depart a bit from the usual fried foods iftars. During these long summer days when we're denying ourselves food and liquid for 15 hours straight, we need to treat our bodies well! This is a dish you can feel good about eating, that's not going to make you crash before the long night of ibadah (prayers) you have lined up.

This recipe is based on one from Dorie Greenspan’s Around My French Table. I know a quinoa salad is not the first thing you think of when you consider French cuisine, but she’s filled her cookbook with things she makes for her family, without strictly adhering to a particular cuisine. In our hyperconnected world, it’s kind of impossible to resist influences from other regions. She’s got a Moroccan Tagine and carrot salad, small plates from her American upbringing, French pastries and traditional stews from her current residence. And she’s kind of an authority when it comes to food so I trust her with my quinoa!

Mexican Chicken Noodle Soup

Wed, 13 Apr 2016 00:00:00 +0000

The first thing I do when someone sneezes in the house, is submerge a chicken in a pot of boiling water to make chicken stock for soup. That’s a normal, knee-jerk reaction, right?

Ok, perhaps I exaggerate. But there’s just something about the thought of clear, warming chicken noodle soup that makes me feel like it will banish all the ickiness of a cold away. And while the classic has a special place, this tomato paste and spice spiked version will carry you over from your sick days to your top o’ the mornin’, heel clickin’ days. Because for some reason, the weather is still dipping below freezing here in NYC in the middle of spring and the kids have caught strep throat while the hubby and I work our way through the common cold. Un-believable.

Zesty Grilled Chicken with Cilantro Yogurt Sauce

Thu, 04 Sep 2014 00:00:00 +0000

I’ve lusted after many versions of Tequila Lime chicken for ages but never got around to finding a good substitute for tequila (we don’t imbibe or cook with booze around here - except for teeny tiny amounts of vanilla extract or almond extract). I’ve thought about agave syrup, among other things, and thought some more. All that thinking got me nowhere until I watched Pioneer Woman make her tequila lime chicken the other day. Enough is enough. It’s time to give those chicken breasts in the freezer some cilantro/lime lovin’ (is that weird?). Now I still haven’t found a good substitute for tequila, but I definitely compensated for the flavor in other ways. Along with super fruity EVOO, lime juice, salt and pepper, I added a touch of garlic and honey to the marinade. These days, I always add a bit of sweetness to chicken marinades. It seems to round out all the flavors. And the sauce just takes it over the top. It’s my go to sauce for dressing up any meat or fish. I don’t exactly measure things out these days, so I will attempt to provide the most accurate measurements I can! You really should taste as you go along though. If the flavor falls flat, add salt. If the tang of the yogurt overpowers, add a little bit more garlic. If it’s too pale green, add some more cilantro. If it’s not spicy enough, well you know what to do.

Lemon Yogurt Cake

Fri, 22 Aug 2014 00:00:00 +0000

Is your fridge forever cluttered? If so, you can empathize when I say I made this cake for the sole purpose of clearing out a container of yogurt. I’ve been using yogurt quite a bit in lieu of buttermilk for our morning pancakes. Just sub it in your favorite buttermilk pancake recipe, thin it out with some water or milk, and it is just as good! Inaya is my go to person for sifting dry ingredients together. She can almost mix wet batter, but needs a little help reining in her stirring excitement. Kudos to her since I am not easy to work with in the kitchen. Any one of my friends who have attempted to cook or bake with me only to run out screaming and flailing their arms can attest to that. Sorry for the sofa/printer pictured here. It’s hard to find good lighting in my apartment and it just so happens that smack in the middle of the living room is the best place. There’s no butter in this cake. And I can’t say that I don’t miss it. I do. Sincerely. But, luckily, I am taking this over to my in-laws tomorrow, where there is a sort of hex on butter (I know, I know how could we be so different, might as well be from another planet). But there is no denying that some of the best cakes are made with vegetable oil. Namely because veg oil is a liquid at room temperature, so cakes made with it tend to be more moist. Take Beatty’s Chocolate Cake from example. And make no mistake - this is yet another Ina recipe, adapted a bit, which she adapted a bit from Dorie Greenspan. This cake gets a few hits of lemon flavor. First, the lemon zest infuses the batter. Second, it gets drenched in a lemon/sugar syrup while still warm. Third, it gets a pretty little glaze from a powdered sugar/lemon juice concoction. I used large eggs instead of the extra large eggs she usually calls for. Didn’t miss a thing. I might try a mixture of baking powder/baking soda next time though, just to see how it affects the rise. Also, I omitted the vanilla extract, which I sincerely regret. I also used 1/3 cup powdered sugar for the icing rather than a full cup (we’re watching our waist lines around here LOL). So, if you know of any butter haters, this is the cake to make for them.

Spinach Purée with Quinoa (Saag ar Quinoa)

Fri, 25 Apr 2014 00:00:00 +0000

I did it! I conquered the quinoa! I thought about ways to desi-fy it since practically anything cooked in a curry sauce in this house gets consumed in minutes. Since I had this bag of frozen spinach in the fridge, I thought about doing a take on the classic palak paneer, replacing the protein in the form of paneer (cheese) with quinoa.

Fruit Chaat

Wed, 05 Feb 2014 00:00:00 +0000

I remember having fruit chaat for the first time at my cousin Lima Apa’s house. I was flabbergasted at how bright and flavorful a simple yogurt dressing made otherwise pretty boring fruit (green apples, red grapes). Since then, I use the dressing as a way to eat more fruits during the winter months. When the mangos are tart and the berries are lackluster. A quick toss, and you’ll be surprised at how quickly the fruit disappears!

Sambar

Wed, 29 Jan 2014 00:00:00 +0000

Is anyone else desperately searching for flights out of this frozen tundra?? I know I am. And as much as I’d love a quick getaway, schedules and money are just slightly getting in the way. So if you can’t get away to the heat…bring it!

Let me start off by issuing an apology to any of my South Indian readers: I am sorry. This is not an authentic Sambar. For those who are less familiar, sambar is a traditional South Indian lentil and vegetable soup and is an accompaniment to pretty much any South Indian meal. You can dip your idli (rice cake) or dosa (rice flour crepe) in the spicy/tangy/savory broth. Or you can have it over rice, or the way I do: straight out of the bowl. This version came about after some extensive online searches for sambar recipes, as well as some deep soul searching into what ingredients I can make do with thus saving myself a trip to the store. I did not use Tur daal, as is traditionally used in sambars. No coconut or curry leaves. This is basically my usual daal, but with the addition of:

Shrimp & Green Bean Purée (Chingri ar Beans Bhorta)

Tue, 31 Dec 2013 00:00:00 +0000

I don’t really give a lot of thought to New Years resolutions. Calendars are such a man made construct - how is tomorrow more or less relevant than today? I know I seem like Buzz Killington here, while everyone is hastily getting ready for their NYE parties (and hey, I am, too). But I just got this email from wordpress reviewing the year in stats that made me reflect a bit. Although it is nowhere where I’d like to be, I’ve come a long way from the early days of dinky pictures in low lit spaces. I’ve learned a lot and have put a lot of work into sharing content that I think will be meaningful you guys. And as I make my way through my late twenties, I definitely feel the pressure to do something I am proud of, improve and grow, and do right by my kids.Some of my favorite posts from this past year was Julia Child’s glorious ratatouille, the traditional Bengali Rice Pilaf that was actually approved for submission into Foodgawker, and the Sticky Toffee Pudding that I thought photographed so beautifully. I am proud though, of the progress I’ve made. Starting out with some not so relevant recipes to some pretty handy dandy ones for newbies to the [especially Bengali] kitchen. And though I haven’t garnered nearly enough traffic to consider myself a success, I’ve thoroughly enjoyed hearing anecdotes from you guys about the different recipes you’ve tried and your personal success stories in the kitchen. A friend of mine posted on my Facebook page saying, “You inspire me to cook!” and I thought to myself, that is the whole reason I started this blog in the first place. To share some recipes or insights with people who don’t have the time or resources to spend in the kitchen. So to them, and to anyone else reading this, THANK YOU for making 2013 such a great year for Kitchen3N. I look forward to sharing more goodies with you guys in the years to come. Now, what is a bhorta? They are usually made from boiled/steamed vegetables or dried fish, then ground to a pulp using a shil pata (stone slab, kind of like mortar and pestle), along with raw onions, green chilis, salt and mustard oil. Sometimes dried red chilis. They are CRAZY good. My mom’s experimented with the preserved fish readily available in this country: anchovies, sardines, etc. But this one is the best. Some permutations include lime leaves (which can be hard to find, which is why I improvised with lemon zest and lemon juice). These aren’t traditional ingredients but they help brighten up the flavor without using way too much salt. It’s a great low fat side. Be warned though: it is spicy! Of course you can adjust it to your taste, but for an authentic Bengali experience, crank up the heat!