Photo by Culinary Concepts.

As temperatures heat up, keeping hydrated is essential for your body’s internal mechanisms and to improve your external appearance as well. Water is the best beverage option to provide fluids without any of the negative affects of other drinks—caffeine, sugar, unnecessary calories and artificial dyes.

However drinking water, water and more water all day can get boring, quick.  Especially when soft drinks, sports drinks, fruit juices and even an ice cold beer are calling your name! So, to combat the urge for junky drinks, keep a batch of ice cold infused water in your refrigerator.

Infused waters originated from the Spanish aguas frescas, or sweet waters infused with fresh fruits or vegetables.  Most people have been lucky enough to enjoy “spa water,” or water infused with sliced cucumber or citrus fruits, while waiting for a massage or facial.  These infused waters have a very light, refreshing flavor that’s decidedly not just water, but not as heavy as a juice. It’s also surprisingly simple and practically free, looks beautiful in a pitcher and will be sure to impress your guests this summer. Here’s how to create this refreshingly light beverage yourself:

1. Thinly slice fruits or vegetables.
2. Tear fresh herbs to release the essences and aromas.
3. Add ingredients to a pitcher of filtered water and refrigerate (anywhere from 2 hours to overnight—the longer it sits, the more intense the flavor will be).
4. Pour over ice, garnish with a slice of fruit or a sprig of herbs, and enjoy!

Mint, basil and lavender are all great additions to spice up your water.

My favorite combinations:

• Strawberry-Basil Water (great bright red/green color contrast, and an amazing sweet, complex flavor)
• Cucumber-Lemon Water (oldie-but-goodie! Drink this on a super hot day and you’ll never go back to plain water again!)
• Pineapple-Mint Water (a fun, tropical flavor, pairs well with Southeast Asians foods like Thai and Vietnamese)
• Citrus-Lavender Water (envision a tall glass in the  late afternoon on your back porch—perfection! Of course lavender is also known for it’s calming/relaxing properties)

Infusing Tips:

• You can invent your own recipes for fruit-infused water with whatever you have on hand, or what’s ripe at the time.
• Infuse with various herbs from your garden and even flowers (check here to make sure they are safe first).
• If you’re watching calories or carbs, avoid high sugar fruits like tangerines and mango and opt for lemons, limes and blackberries.
• On the go and need a bottle?  Don’t have time to infuse yourself? Check out Hint flavored bottled waters.

Laura Seery creates memorable events for San Diego's most discerning eaters at Culinary Concepts Catering. A graduate of University of California, San Diego and a self-taught chef, Laura enjoys writing for her blog about all things delicious, nutritious and green.

Photo by peet-astn.

Vegetables aren’t usually the most expensive ingredient on your shopping list. Still, there are ways to save money and make the most of your nutritious choices:

1. Buy seasonal produce when possible.
2. Buy heavy nutritious vegetables.
3. If it’s edible, eat it!
4. Don’t peel vegetables.

Buy in season

Most fruits and vegetables are a lot cheaper when they’re in season and obviously, shipping in produce  is not ecologically or economically good practice. Stick to seasonal produce when possible! Support your local farmers markets, which are usually cheaper and always seasonal. Wherever I am in the world, I always look up the local markets before I go shopping. I have come across some of the most amazing places that shame the inflated prices and often irradiated produce of the big stores. It is also great fun to wander around with a coffee and make a nice morning of it.

Waste not want not

Vegetables are one of the worst areas for waste in a kitchen. By the time that you have peeled, trimmed and prepared most vegetables, there is nothing left! After a good wash, there isn’t much that can’t be eaten, and often you’ll get more nutrition.

• Carrots: for example, up to 15% of the nutrients is in the skin. So don’t peel them, simply wash, slice and cook.
• Cauliflower: is another wasteful vegetable. More often than not the green leaves growing around the head equal the actual cauliflower. Keep these dense green leaves and slice and use as you would cabbage.
• Broccoli: don’t trim the stem off! Leave it on when steaming it’s full of nutrients.
• Beets: Use the beet leaves, they are very similar to red chard. Use in the same way as spinach leaves.
• Cabbage: Don’t be tempted to throw away the outer leaves on cabbage, dark green savoy leaves are excellent sliced into a rich Tuscan bean soup or hearty winter casserole. The dark green leaves are also a lot more nutritional.

Part of the points achieved in chefs’ exams comes from how little waste you have left at the end of a cooking session. Unfortunately, that training usually goes out of the window in a commercial kitchen where mountains of waste are generated. When I first started out as a chef in Europe, we had ‘pig bins’ which we would put all the food waste in which would be collected and used by the local pig farm as cheap nutritious feed. For his trouble the chef would get a couple of beers from the farmer. This sensible economic practice was recently outlawed and now all this ‘waste’ goes out with the garbage. Even a modest sized restaurant will produce dozens of tons of ‘garbage’ a year, that could be put to good use. It’s a crying shame.

Tasty to the root

One of the simplest ways to make your money go further is to think of food in terms of weight. The more you get for your dollar, the further your money goes. This is especially true of root vegetables. Dense, heavy, cheap and packed with nutrients, root vegetables are amazingly healthful and wholesome. They also have a reputation for being bland and boring–not so!

One of my favorite ways of using root vegetables is to roast or grill them. Use carrots, parsnip, sweet potato. Toss in olive oil, season well, scatter on an oven tray with thyme rosemary and whole garlic cloves. Roast in a moderate oven until golden and soft. (You will have to do the carrot separately as it takes a lot longer). Mix this with roasted zucchini and peppers. Serve on a big platter drizzled with balsamic syrup and parmesan shavings. A meal in its own! Seriously I have had many customers come into the restaurant just for a large plate of oven roast vegetables. Some other ideas:

• Carrots: Ideal for soups, sauces and casseroles, or grated into salads.
• Rutabaga (Swede): Use to bulk out casseroles or stews, like grating into Shepherds Pie. Can be mixed with carrots, butter and a little nutmeg, and pureed as a side dish (kids find this very acceptable!)
• Parsnips: Excellent for soups (try a lightly curried parsnip soup, delicious!). Roasted along with potatoes for roast dinner, or pureed like mash to go with lamb, a perfect match.
• Sweet Potato: Brilliant for soups, puddings, roasting grilling and baking. The sweet potato doesn’t need much to make it appealing.
• Beets: Quite possibly the healthiest vegetable on the planet. Wrap in foil and bake until soft and sweet. Boil and slice into salads. Thinly slice on a mandolin and fry for rainbow ‘chips’ along with sweet potato and parsnips.
• Celeriac: Combine with potatoes for celeriac mash or puree and serve with roast beef. It is also excellent grated in a remoulade, or mixing in with coleslaw.

Magnus Mumby is a British chef with a mission: enable diners to easily and inexpensively create healthy and delicious dishes. He was awarded the Top Ten New Chefs of the Year award by Esquire magazine, among numerous other accolades. To find out more and try his wholesome recipes, visit his site HealthyNutritiousRecipes.com.

Photo by yummy-porky.

When you indulge in a wonderful cheese or splendid wine, think about what’s making it taste so good: it’s rotting. Of course, in the case of the cheese or wine, the rot has taken place in a specific manner, allowing us to control the flavors.

We’ve been fermenting foods since we’ve been cooking to prevent and minimize spoilage and extend the life of our foods. When food is fermented, a bacteria or fungus is involved in breaking down the complex carbohydrates and sugars into by-products that give the food item a much more complex flavor, yet are often much more easily digestible.

With proper preparation, milk can become a thick yogurt, a satisfying buttermilk, an effervescent Kefir, a cooling Lassi, or a salty Ayran. A common milk allergenic substance like lactose is fermented by a bacteria, lactobacillis, making milk more easily digestible, even by those who are lactose intolerant.

Many cultures fermented grains to make drinks like beer. Beer can be made out of any grain from wheat and barley to millet and sorghum. Beyond being an alcoholic drink, fermented grains give us wonderful items like sourdough bread. The benefits of eating whole grains are known to most modern nutritionist as a good source of vitamins and minerals. Fermenting grains before cooking eliminates much of the mineral binding phytic acid.

It’s not just about the delicious flavor though–there is increased nutrient availability when legumes are fermented. Like grains, legumes contain many vitamins and minerals. But unlike grains, legumes also contain the essential omega 6 and omega 3 fatty acids. Many of us have repeated the childhood rhyme about the magical fruit (the more you eat, the more you toot). But if beans are prepared correctly through a soaking and fermentation process, gas is decreased.

Asian cultures most famously prepare the soybean through fermentation. From this process, tempeh, miso, and natto is made. Tempeh has a complex nutty flavor and can be grilled. Miso can be used for as a base for the traditional miso soup, or added to a marinade for your favorite fish. Natto has a very unique flavor that can take some getting used to, but it contains many beneficial substances like the clot busting nattokinase.

Vegetables are another category in which food is fermented. Most are familiar with sauerkraut’s astringent sour and crunchy texture. Some may have tried the pungent and spicy Korean kimchi. Both of these dishes are based on cabbage (which when eaten raw, tend to give people gas). When fermented, cabbage increases the gut nourishing amino acid, glutamine.

Although fermenting foods used to be a necessity, it is became an almost a lost art as food sterilization and refrigeration methods were developed. Today food fermentation is back as science has revealed the health benefits from more highly available nutrients, to the beneficial probiotics, and the more satisfying and appetite curbing fifth taste.

To find out more about how to become more involved in food fermentation you can:

• Join in on a community food fermentation class or club.
• Subscribe to a Tribe, Yahoo or Google Group.
• Pick up a copy of a Wild Fermentation or Nourishing Traditions cookbooks that contain lots of fermented food recipes.
• Purchase cultures to start making your own fermented foods.

Photo by John Lester.

Magnus Mumby is a dynamic consulting chef currently based in Cornwall, England, where he’s best known for creating healthy and wholesome menus. In his new series for WellWire, Magnus will share his favorite healthy, rustic techniques for wholesome food on a budget.

Most people think that to eat good wholesome, healthy or gourmet food, that they’ll have to spend a lot of money. But nothing could be further from the truth! I’ll go one step further than that and say that some of the best dishes that you can eat are cheap ‘peasant’ dishes. If you think about it, most of the cheap rustic dishes that the masses fed themselves on from countries all around the world are delicious, nutritious dishes. What’s more, most of them are cheap to make! And that doesn’t make them second rate–you only have to look at a few 5-star restaurant menus to see some of these updated classics. Here are some of my favorite cheap cuts of meat, which are also often the tastiest. This is due to the fact that they are often bought still on the bone, so you get a lot more flavour during cooking.

Some of the best dishes all around the world are made with the cheapest cuts. Generations have had to survive on modest budgets and through the generations they got good at creating wonderful dishes in every cuisine. Each country has it’s own daubes of beef, it’s coq au vin, it’s ribbolita, it’s bouliabaisse, it’s shepherds pie, it’s tikka masala. And the one thing they all have in common is that made for a modest price with a maximum taste and flavour.

• Braised Brisket of Beef: Slowly braise in ale or stock at about 210f/100c for at least 6 hours, I like to leave it overnight. When the meat is lovely and tender and a skewer pierces the meat easily it is done. Serve large chunks of beef with simple mashed potatoes and roasted root vegetables. Delicious!
• Slow Roast Shoulder of Lamb: A whole shoulder of lamb will serve 6 people and is the cheapest cut of lamb you can buy. Put in a roasting tray with some thyme, rosemary and whole unpeeled garlic cloves. Add a cup of water and seal the tray with foil. Cook as above and serve with green beans and pureed parsnip. My favourite roast dish ever!
• Confit Duck Legs: Again the legs are cheaper than the breast and cooked properly taste much better. ‘Confiting’ means to cook in fat (This does not mean that it will be fatty!). Place duck legs in a deep oven tray and cover with either duck fat or olive oil, and cook for at least 2 hours @ 225f/110c until the meat is soft and tender. You can keep reusing this fat, just strain through a sieve after using. Each time you will end up with more fat than you started as the fat melts out of the duck. See for yourself, this method is less fatty than your average pot roast!
• Ham Hocks: Hocks are the ankles of the pork, the cheapest cut again. Slowly simmer in a large stock pan for several hours until the meat flakes away from the bone. After cooling shred the meat and add to macaroni and cheese. Use the stock to make lentil and bacon soup with chunks of the hock in it. Cheap, nutritious and the best comfort food you can eat.

Magnus Mumby is a British chef with a mission: enable diners to easily and inexpensively create healthy and delicious dishes. He was awarded the Top Ten New Chefs of the Year award by Esquire magazine, among numerous other accolades. To find out more and try his wholesome recipes, visit his site HealthyNutritiousRecipes.com.

Our author, who aspired for culinary greatness since day 1!

So I don’t have any children of my own (yet!) but I have had the opportunity to cook for kids and observe kids’ behavior when you set a plate of food in front of them.  They are not an easy group to please! As Dr. Nishant Rao explored here, if a meal deviates too far from what they are familiar with, if it has too much “green stuff,” or if it doesn’t contain an appalling amount of sugar, salt, fat or other additives, convincing kids to eat it will likely be a losing battle. To combat these challenges, I’ve compiled a series of techniques and recipes for kid-friendly cuisine.

Idea #1: Get kids involved! When kids learn about what they are eating and have a hand in preparing it, they are more apt to enjoy it. A favorite of mine is an interactive build-your-own pizza meal.  Ready-made whole wheat dough is available at many supermarkets (or can be prepared at home ).

• Spread dough thinly on a baking sheet or pizza stone according to directions, or let an older child assist with this part.
• Set out pizza toppings and let your little artists create a masterpiece on their blank canvases!
• Opt for healthier alternatives to traditional ingredients, like grated skim milk mozzarella, Italian turkey sausage or pepperoni, and sauce made from simmered canned diced tomatoes, (adding fresh spinach to the sauce can sneak in a range of vital nutrients).
• Are your kids a little more adventurous? Try diced pineapple, olives or mushrooms.  You never know how much you can get away with! Make it fun and suggest making a smiley face, flower or animal with their toppings.
• Bake and enjoy this fun way to get the family together for dinner!

Idea #2: Lie to them! White lies, of course–In this case, what they don’t know won’t hurt them. A long-time family recipe that Chrissy Dionese Lac and her cousin Shannon shared with me is the Disappearing Vegetable Chicken Soup. It is an uber-comforting dish that works for adults and kids alike, mainly because the kids don’t know that they are eating vegetables at all.

• In a large pot, cover a whole chicken with water or broth and boil for 1 hour along with coarsely chopped carrots, celery, onions, potatoes, broccoli (or pretty much any other vegetable that you have lying around or that is in season).
• Carefully remove chicken and place in a separate container to cool.  Skim off any excess fat from the surface of the remaining stock/veggie mixture.
• Using a hand blender, puree the softened vegetables (as finely or as course as you need it to be in order to pull the wool over their eyes!).
• Shred chicken and discard skin and bones. Add chicken back to pureed veggie mixture.
• Add salt and pepper to taste and allow soup to cook for another ~30 minutes to allow soup to thicken.
• Optional add-in:  towards the end of cooking, add mini cheese tortellini, mini star pasta or elbow macaroni to the dish. Be sure to follow the pasta’s cooking instructions as to not overcook.

Idea #3: Rework one of their old favorites. If your kids can’t be convinced to move away from the same old familiar dishes, then try putting a new, healthier & homemade spin on one of the classics.
Whatever name you call them–Fingers, Nuggets, or Tenders, when you take a tasty, protein rich food like chicken, bread it and deep fry it, you are definitely knocking it down a few rungs!  Try the following recipe for Crispy Chicken Nuggets with Hidden Vegetable Puree to put a positive spin on the snack.

• 1 cup whole wheat breadcrumbs
• ½ cup flax seed meal
• 1 tablespoon grated parmesan
• ½ teaspoon each of paprika, garlic powder, and onion powder
• 1 cup Vegetable Puree (try broccoli, spinach, sweet potato, beet, pumpkin, or a blend)
• 1 large egg, lightly beaten
• 1 pound boneless, skinless chicken breasts, sliced into “nugget”-sized pieces
• Salt, nonstick cooking spray, and 1 tablespoon olive oil

Cooking steps:

• Blend together breadcrumbs, flax seed meal, parmesan, and spices.
• In a separate bowl, blend vegetable puree and egg with a fork.
• Lightly sprinkle chicken with salt, dip into the egg/veggie mixture and toss in the breadcrumbs until completely coated.
• Coat a large non-stick skillet with cooking spray heat on medium high. When hot, add the oil. Place the chicken in the skillet in a single layer, being careful not to overcrowd, and cook ~3-4 minutes or until crisp and golden.
• Turn and cook other side until chicken is fully cooked, golden brown, and crisp all over, ~4-5 minutes longer.
• Serve warm with ketchup or barbecue sauce and roasted potato wedges.

Too pretty to eat? Perhaps, but that never stops me! Photo Courtesy of Culinary Concepts

Idea #4: Indulge with them (every once in a while). If you can’t beat em, join em! There’s a reason restaurants add the “ages 12 and under” disclaimer to their kid’s menus—adults crave kid friendly foods too!  Try this fun dessert that takes all the sweetest parts about being a kid and rolls them into one: A Waffle-Nutella-Banana-Brulee!

• Preheat your oven to broil.
• Toast a multigrain waffle until golden brown (I like the ones by Van’s—they also come in Flax, Gluten Free, and mini sizes).
• Spread with a thin layer of Nutella (a rich chocolate-hazelnut spread, available at most larger grocery stores) and top with a layer of sliced bananas.
• Place a small handful of mini marshmallows on top and quickly broil to toast marshmallows.
• Drizzle with caramel sauce, and…yummm! Perhaps follow this up with a lesson on dental care for the kiddos?

Laura Seery creates memorable events for San Diego's most discerning eaters at Culinary Concepts Catering. A graduate of University of California, San Diego and a self-taught chef, Laura enjoys writing for her blog about all things delicious, nutritious and green.

Photo by Yourdon.

I recently caught up with one of my favorite Los Angeles chefs, Andrew Kirschner, of the hip and always delicious Wilshire Restaurant. Andrew shared his love of slow food, what he’s tossing around in his kitchen and how to make the most of the farmer’s market.

Chrissy Dionese: Food critics complement your palate and your eye. How can newbie farmer’s market shoppers begin to train their eyes for the right goods?

Andrew Kirschner: You are obviously at the market to get the best, freshest, highest quality ingredients available. But this is not automatically the case just because you are at the market. Look for ingredients that are vibrant in color, have terrific aromas and are free of blemishes. Also, don’t be afraid to talk to the farmers! Ask when the fruit or vegetable was picked. Often it was yesterday, which is great, but it also could have been last week, in which case ask another farmers about the same product. You want something picked as close to today as possible.

CM: When shopping, how do you decide on organic over locally raised (or vice versa)?

AK: Most of the product at the farmers market is grown locally and 90 percent of the time, it is also grown organically. It is also worth noting that many farmers have been practicing organics for a long time but their farms are not necessarily “certified” organic. This could be for financial reasons (it’s quite expensive to go through the certification process), or because they have not been practicing organics long enough. If I had to choose between organic and locally raised the answer is simple, organic every time! Hopefully, as a society we’re coming to a point where we realize we should not be putting fertilizers and in-organic compounds into our bodies (often these chemicals don’t show any negative physiological effects for years to come). Not only does organic produce taste way better, we can also rest easy knowing that our children and the world they live in will be safe! Sustainability is the last word–and key!

CM: When making their shopping lists I always suggest patients add two or three new veggies and fruits to try each season. What are your favorite Spring time produce?

AK: Spring is the culinary new year! All my favorite ingredients start showing up at the markets during springtime. Right now at the restaurant I am playing around with ramps, fava beans, morel mushrooms, asparagus, and the list goes on!

CM: I love that you embrace the “farm to table” concept. Can you explain how this brings out the natural energy in food?

AK: The farm to table concept is an integral part of what I do here at the restaurant and encapsulates my philosophy on food. Only by shopping at the farmer’s market and selecting fresh, seasonal organic produce is the end result of my vision accomplished. By sourcing ingredients in this manner the freshness and quality of the ingredients are allowed to shine. This results in outstanding flavor and of course, healthy benefits!

Chef Andrew.

CM: It’s amazing that a high volume restaurant like yours can still prepare exceptionally healthy entrees. Would you credit this ability to the creation of seasonal menus and local ingredients?

AK: Absolutely yes! By serving seasonally we are letting the quality of the ingredients speak for themselves without over- manipulating them. This in turn means less prep time therefore allowing us to serve the quantity of food that we do and at the same time keeping things fresh and delicious!

CM: What advice do you have for cooks that are serious about aligning their style and methods as environmental influences on food continue to shift?

AK: Eat local. Eat fresh. Eat sustainable. Eat organic! When you do this you can let the ingredients speak for themselves and have a wonderfully delicious and healthy meal.

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and is the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by BobFornal.

Make-n-Take Walnut Pomegranate Stack

What you need

• 2 blocks extra firm tofu
• 1 bottle pomegranate paste
• 4 cups finely crushed walnuts
• ½ jar almond butter
• 1 tablespoon canola or safflower oil
• 1 tablespoon honey or agave

Putting it together

1. Preheat oven to 350F.
2. Thoroughly dry the tofu and cut lengthwise into ½ inch layers.
3. Mix pomegranate paste with crushed walnuts.
4. In a medium bowl, stir oil into almond butter until creamy.
5. Lightly grease a deep cast iron skillet or deep 13×9 casserole dish.
6. Cover bottom of dish with layer of walnut pomegranate mixture.
7. Top with layer of tofu followed by layer of almond butter. Continue layers with walnut pomegranate as the top layer.
8. Drizzle honey or agave over top and bake on middle rack for 40 minutes or until top looks brown.

Work from Home Grilled Fruit & Nut Butter Sandwiches

What you need

• 1 16 oz. bag of organic berries of your choice
• ¼ cup honey
• 2 tablespoons Earth Balance or butter
• Ezekial 7 grain bread or bread of your choice

Putting it together

1. Combine berries and honey
2. Butter the bread and place one piece in lightly greased fry pan.
3. Top bread with berries and cover with another piece of bread.
4. Brown on both sides and serve warm

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and is the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by wordridden.

Even though I’m not a “set it and forget it” kind of cook, (I like to meddle!) braising is one of my favorite cooking techniques. The slow and low cooking method involves quickly searing meats at a high temperature, followed by slow roasting them in liquid. The results are fork tender, succulent meats that melt in your mouth, infused with flavors of the cooking liquid and spices. The only drawback is that proper braising can take up to 10 hours, a true test of your willpower as you sit by the stove staring at the pot, taking in the intoxicating aromas (or maybe that’s just me?).

You may have heard of braising referred to as pot roasting, or crock pot cooking. Lately, braised dishes have been appearing on upscale restaurant menus too, as part of the resurgence of comfort foods with a gourmet twist.

Basic Steps of Braising:

• Cut meats or vegetables into uniform pieces so they cook evenly.
• Heat a heavy frying pan with oil on high heat.
• Pat meats or vegetables dry and season on all sides with salt and pepper
• Sear ingredients on all sides to add a caramelized flavor to the dish
• Add your liquid of choice (water, stock enriched with wine, tomatoes or vinegar) to halfway cover meats and vegetables.
• Bring to a boil, then lower heat and cover. Simmer very slowly on the stove top or in the oven
• Check for doneness anywhere from 45 minutes (for smaller cuts of meat and poultry) to 10 hours (for tough shanks and ribs, or pork butt/shoulder).
• The remaining cooking liquids can used as a sauce or gravy.

Attention cooks on a budget: Braising works best with tougher, and often less expensive, cuts of meat. Collagen, a key connective tissue, prevalent in cheaper, muscle-y meats, converts goes soft and gelatinous when slow cooked in a liquid, leaving you with tender, tasty meat. Beef shoulder, pork butt, ribs and shanks, poultry legs and thighs etc. work great. Pricey cuts like filet mignon are not suited for braising and the long cooking time will turn them into a hard hockey pucks!

Don’t stop, keep on braising! While the meats braise and cook, they will become tough. However, as they continue to cook, they will begin to soften. Even though it is counter-intuitive, don’t be afraid that you have overcooked the meat, just keep on braising and you’ll get it tender.

Add some veggies too! Root vegetables like onions, fennel, carrots and beets are particularly great for braising. Try artichokes and even fruit like pineapples or apples.

Two braising classics to try: Coq au vin (French for “chicken in wine”) and Osso bucco (Italian for “bone with a hole,” a bone-in veal shank with marrow in the center).

BONELESS SHORT RIB RECIPE

Boneless beef short ribs are available from your local butcher, and should be pre-cut into the perfect size for braising.

• Heat olive oil in a heavy pan, and quickly brown ribs on all sizes.
• Add quartered tomatoes and onions, baby carrots, diced shallots and garlic, along with oregano and rosemary (no exact measurements, go heavier or lighter on each ingredient according to your liking).
• Add enough red wine to halfway cover meat and vegetables, and bring to boil.
• Adjust heat to low, cover tightly and simmer for at least 3 hours.
• Check for doneness, and when tender, remove meat and vegetables.
• If cooking liquid need thickening, continue to simmer with the lid off or whisk in a few tablespoons of flour blended with water.
• Spoon sauce over meat and veggies and serve with a slice of crusty artisan bread, garnished with a sprig of rosemary!

Courtesy of Scaredy Kat.

CARNITAS RECIPE

This flavorful, traditional Mexican Pork dish is one of my favorite indulgences. Braising is one method of creating the rich and delicious meat.
Purchase heavily marbled ‘Boston pork butt’ from your local butcher (ironically NOT actually the rump area, but sections of the front shoulder—nor from Boston I would imagine!). These sections are large (6+ lbs) so let your butcher know how many you are going to feed and they will cut it down for you.

• Preheat oven to 180°.
• Unlike the short ribs, braise the pork meat whole rather than cubing beforehand.
• Heavily season with a combination of the following spices: Salt and pepper, oregano, cloves, marjoram, thyme, bay leaf, and crushed garlic cloves.
• Add Braising liquids to cover meat halfway (combine your favorites from the following: Beef Broth, Tomato Salsa, Beer, Orange Juice and Coca-cola).
• Cover with foil or lid, and slowly braise in the oven, in the range of 160 to 180°F for 6 to 8 hours.
• When the pork becomes tender (can be easily pulled apart using 2 forks), shred into bite sized pieces.
• Before serving, spread a layer of shredded carnitas on a cookies sheet and drizzle with the remaining cooking liquids.  Quickly brown in the broiler until the tips are crispy.

Serve with homemade guacamole, tomatillo sauce, chopped cilantro and onion, on mini corn or flour tortillas, with a squeeze of lime for the authentic “street taco” experience!

Laura Seery creates memorable events for San Diego's most discerning eaters at Culinary Concepts Catering. A graduate of University of California, San Diego and a self-taught chef, Laura enjoys writing for her blog about all things delicious, nutritious and green.

Photo by River City Gifts.

Ever combed the kitchen cabinets on a mission to indulge a sweet craving? Inspired by what I found in my pantry, this chocolate almond butter bark magically came together to make the perfect healthy treat! Loaded with omegas 3, 6, and 9 along with antioxidants and magnesium, this concoction will satisfy your sweet tooth.

What you need:

• 16 ounces raw crushed almonds
• 4 cups coconut flakes
• 2 cups blueberries
• 1 cup pomegranate seeds
• 1 cup raw pepitas
• 4 cups hemp granola (Nature’s Path)
• 1 16-ounce jar room temperature almond butter
• 17.5 ounces dark chocolate (Green and Black’s is my fave)
• Sesame oil
• 2 deep casserole dishes

Putting it Together:

1. In a large mixing bowl combine all dry ingredients and berries.
2. Melt chocolate and almond butter  in a double boiler continually stirring. Pour over dry ingredients and berries mixing quickly. If the texture appears too thick, stir in a teaspoon of sesame oil until a creamy consistency is reached.
3. Once thoroughly combined, equally divide mixture into the casserole dishes.
4. Cover with waxed paper or parchment paper and chill for about an hour in the refrigerator.
5. Once it’s chilled break off a piece and chomp down!

Photo by avlxyz.

Want to taste the carbo-loaded delights of traditional Italian food without pasta’s simple carbs? Try complex carbohydrate rich vegetable lasagna. Layer by layer, this dish is full of vitamin C, beta-carotene, manganese, potassium and fiber. Buon Appetito!

What you need:

• 3 eggs
• 32 ounces ricotta or goat feta cheese
• ½ teaspoon salt
• 1 teaspoon pepper
• 1 tablespoon thyme
• 1 tablespoon oregano
• 6 cloves minced garlic
• 3 medium summer squash
• 1 eggplant
• 2  32-ounce cans tomato sauce
• 1 bag of collard greens, kale, or spinach
• 2 cans artichoke hearts
• 1 jar kalamata olives

To get started:

Preheat oven to 350. In large bowl, beat eggs and stir in cheese. Add salt, pepper, thyme, oregano, and garlic. Slice squash and eggplant into ¼ inch strips.

To Assemble:

1. Spread 1 cup of sauce on bottom of 13×9 baking dish.
2. Layer strips of squash, cheese, and 1½ cups of sauce.
3. Layer greens, artichokes, olives, 1 cup cheese, and 1½ cups sauce.
4. Layer eggplant, 1½ cups sauce, and remaining cheese.
5. Cover with foil and cook for 55 minutes. Uncover and top with basil. Cook additional 5 minutes. Let stand 15 minutes before cutting.

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and is the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by Aussie Gall.

Throughout history, certain foods have gained the reputation of being aphrodisiacs but what does this term really mean? In most cases the distinction is a myth or an old wives’ tale but is there some truth to the folklore? Few scientific studies have been carried out in the matter but that’s never stopped people from believing, for thousands of years, that certain foods can affect their love lives.

In ancient times, particular foods were sought out to increase fertility and sex drive because basically, we used to believe this:

1. If a food resembles genitalia, it possesses sexual powers! For example, bananas, carrots, and asparagus have a phallic shape, whereas other foods like oysters, and figs (when cut) can be decidedly vaginal.
2. If an object represents seeds or semen (caviar, eggs, nuts, and bulbs like garlic and onions), it increases fertility.
3. If a food brings heat, excitement or relaxation (either by taste, touch or smell), it can be sexually arousing. Chocolate and coffee excite the body with caffeine, alcohol relaxes and releases inhibitions, and other foods like vanilla can stimulate the body and mind with just a whiff.

Here’s my modern alphabet of aphrodisiacs:

• Almonds and other nuts: Almonds are a longtime symbol of fertility and the aroma is said to induce passion in females (the fragrance is often used in women’s beauty products for this reason). Walnuts and pine nuts have been purported to enhance fertility since ancient Roman times. Pine nuts are also rich in zinc, so like oysters, they can treat zinc deficiency impotence.
• Anise: Toted for its aphrodisiac properties by the ancient Greeks and the Romans, and a great licorice-flavored addition to many recipes.
• Arugula: These fresh leafy greens have been termed an aphrodisiac since the first century A.D. Great when added to pastas, in salads (see below), and can be substituted for basil in homemade pestos.
• Basil: Said to stimulate the libido, enhance fertility and create an overall sense of well-being for the body.
• Chocolate: There is no doubt that eating chocolate makes you feel good. Read all the effects chocolate has on your brain here.
• Figs: A sliced open fig emulates the female sex organs in appearance and is toted as a sexual stimulant. And hey, it’s a delicious sweet or savory snack.
• Garlic: The ‘heat’ in garlic is rumored to arouse sexual desires but I assume this only works if you and your partner BOTH enjoy garlic together!
• Ginger: A stimulant to the circulatory system, ginger can awaken the senses.
• Oysters: Perhaps the most infamous of all the aphrodisiacs, slippery little oysters are full of zinc. Zinc controls progesterone levels, which can have a positive effect on the libido, and can prevent impotence in men.
• Raspberries and Strawberries: Both of these sweet berries are high in vitamin C, and are the perfect size to feed to your lover, dipped in chocolate or softly whipped cream!
• Vanilla: The aroma of vanilla is believed to increase lust.

In honor of Valentine’s Day, create a menu chock full of  these ‘lusty’ ingredients to serve to your sweetheart, or at an anti-Valentine’s dinner party with your fabulous single friends. Try these tempting recipes and let us know if they inspire anything special afterward!

Photo by Author.

PRESSED SALAD
I love this salad because it has a great sweet and savory taste, it uses my favorite lettuce, the slightly bitter arugula, and because it has a great presentation on the plate.  Serves 4.

SALAD

• 8 ounces baby arugula
• 1/2 cup shaved asiago cheese
• 12 sliced strawberries
• 1/2 cup toasted, chopped almonds or walnuts, or candied nuts for extra sweetness
• 1/2 cup thinly sliced, dried figs

Photo by Author.

SHERRY-SHALLOT VINAIGRETTE

• ½ cup extra virgin olive oil
• 1/4 cup sherry vinegar
• 1 Tablespoon plus 1 teaspoon finely chopped shallot
• 1/2 teaspoons finely minced garlic
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Toss all salad ingredients together in a large bowl.  Whisk all dressing ingredients together in a small bowl. Drizzle dressing over salad and toss.  Firmly press salad into a small cup (as pictured). Invert cup onto serving plate and remove cup. The dressing will be the ‘glue’ that holds the salad in formation.  NOTE: do not dress to far in advance to avoid excessive wilting.

CHOCOLATE POMEGRANATE CLUSTERS
Try these decadent treats that yield a refreshing “pop” when you bite into them.  The perfect end to a romantic meal. Serves 4.

• 1 large or 2 medium pomegranate, enough to yield scant cup 1 cup (8 ounces) pomegranate arils
• 2/3 cup (4 ounces) organic bittersweet chocolate chips, such as Ghirardelli 60% or other high quality dark chocolate, chopped into small pieces
• 1/4 teaspoon curry powder or chili powder (optional—but I think it really “spices things up!”)
• 1/4 cup fresh spearmint or peppermint, stemmed and julienned

Photo Courtesy of McCheeck

Score the pomegranate and place in a bowl of water.  Gently, break it open with your hands under water to let the arils (the little pods) sink to the bottom and the membrane float to the top.  Rinse and drain in a colander, and lay out a paper towel to absorb any excess moisture. Melt chocolate chips in a heavy-bottomed small saucepan over low-to-medium heat stirring frequently, 2 to 3 minutes. Remove saucepan from the burner. Add pomegranate seeds and stir in curry/chili powder, if desired.  Use a fork to scoop out small chocolate-covered clusters, and place each on a wax paper lined plate. Garnish with mint. Refrigerate until chocolate is firm, about 15 minutes.  Viola!  Serve with a glass of heavy Cabernet or chilled Champagne.

Laura Seery creates memorable events for San Diego's most discerning eaters at Culinary Concepts Catering. A graduate of University of California, San Diego and a self-taught chef, Laura enjoys writing for her blog about all things delicious, nutritious and green.

Photo by coconut wireless.

The cocoa bean, essentially chocolate in its raw form, is loaded with health benefits and nutrients. It’s not just marketing hype, there’s a lot of research on this (as if you needed an excuse!).

In it’s pure form, cacao is higher in antioxidant flavonoids than green tea, red wine, and blueberries. Here’s what the raw, unprocessed stuff can do for you:

• Improve cardiovascular health. These flavonoids are hard at work in your body to reduce the risk of blood clots, decrease oxidation of cholesterol, and reduce the risk of heart attacks and strokes.
• Protect against toxins and reduce risk of some cancers. These powerful antioxidants fight free radicals and the oxidative damage they cause to your DNA and cells.
• Dilate blood vessels/ decrease blood pressure. Pure cacao releases a chemical in your blood called nitric oxide which dilates your arteries and improves blood flow through the arteries.
• Get smart. A recent study showed that the flavanols in dark chocolate increases the blood flow to your brain for a couple of hours. Probably due to the release of nitric oxide and dilation of the cerebral blood vessels bringing more oxygen to the brain.

Get your RDA of the periodic table:

• The cacao bean is loaded with minerals, including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese. Chocolate is one of the best sources of magnesium, which is why some people that crave chocolate may have low magnesium levels. This magnesium content contributes to the vasodilation of blood vessels, as magnesium relaxes the muscle around the arteries, hence lowering blood pressure. Magnesium also promotes bone health–bonus.

Get your RDA of mood lifting neurotransmitters:

• Serotonin. Cacao raises serotonin levels in our brains which acts as an anti-depressant and give us a sense of well being.
• Anandamine. This “bliss chemical” increases in our brain when we eat chocolate or when we are feeling great.
• Endorphins. These are the same chemicals that create the “runners high” after exercise.
• Phenylethylamine. This chemical is also created in our brains when we are in love, elevates our mood and increases focus. The true magic of chocolate is perhaps hidden somewhere in here.

Some people are sensitive to the methylxanthine in chocolate (specifically theobromine), a substance also found in coffee and tea, and this may trigger headaches and other symptoms, in which case you just should avoid this treat.

Most importantly, if the chocolate is of low quality and highly processed, all of these nutrients are destroyed and the health benefits are out the window. Read labels and this Valentine’s Day find a pure dark chocolate with 70% cocoa, preferably cold pressed, or use raw cacao powder for your beverages and baking. Raw cacao nibs are great to add to food or baked goods. Get more information about healthy chocolate with Dr. Kassam’s informative video!

Of course, even a high quality 70% dark chocolate should be enjoyed in moderation, as a substitute for less healthy desserts and treats like carb-y cookies, cakes and pastries. Drop us a note and let us know what your favorite chocolate is!

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by author.

I like to go against the culinary grain (pun intended!) but I have to agree with the higher-ups in the foodie syndicate who deem quinoa one of the Top 10 Things you should be eating right now (it’s pronounced KEE-new-ah or KEEN-wah).

The ancient harvest native to South America is a seed and not a grain. Technically it’s a pseudocereal, or broadleaf plant (meaning non-grass) that is used in much the same way as cereals. Other seeds-not-grains include buckwheat and amaranth.

When designing menus with my catering clients, I often suggest a flavorful quinoa side dish to accompany the meat entree and vegetables. This suggestion is generally met with confused expressions, wrinkling of noses in distaste, and assertions that “mashed potatoes or rice will be just fine, thank you very much.” But, with a little prodding, and especially once they taste it, the ‘hip’ newcomer quinoa often becomes a front runner. This makes me happy, here’s why:

• It’s delicious! Quinoa has a really satisfying texture (satisfyingly chewy, crunchy and fluffy all at the same time, like al dente pasta). Its great earthy flavor is slightly nutty and a touch bitter and easily takes on the flavors of herbs, spices, stocks or sauces that you might pair it with.
• It’s really good for you. Quinoa’s protein content is very high, with a rarely found complete spectrum of essential amino acids making it great for vegan and vegetarian diets. It’s rich in dietary fiber and is very filling though not in the heavy, bloated way, more in a “I just ate something fairly complex that my body will enjoy for a while before I feel hungry again” kind of way.
• Great news for those of you with wheat sensitivities: quinoa is a gluten free food.
• Lastly, and to many most importantly, it is quick and easy to prepare.

You don’t need to be a mathematician for these formulas: 1 cup dry quinoa yields 3 cups cooked. I follow a simple 2:1 ratio for cooking (2 parts liquid to 1 part quinoa).

Bring quinoa and liquids to a boil together, reduce to simmer and cover for 15 minutes or until liquids are absorbed. Remove from stove and let sit for 5 minute with the lid on before fluffing with a fork and it’s ready to go! Try a chilled quinoa salad with chopped pecans, orange zest, green onions and light vinaigrette as a healthy alternative to traditional pasta salad. Tip: I suggest using liquids other than water to cook quinoa in to enhance the flavor. Chicken or veggie broth are great or try a bit of coconut milk and red curry seasoning blend for Thai inspired side dish, or even pineapple juice and dash of soy are coupled together in this dish:

Polynesian Quinoa Stir-Fry

Quinoa

• 1 cup quinoa
• 1 cup pineapple juice
• 1 cup water
• ¼ teaspoon soy sauce (NOTE: soy sauce is not always gluten free, may want to substitute tamari or carefully read labels)

Stir fry

• 4 ounces unsalted cashews
• 3 Tablespoons peanut oil
• 2 thinly sliced scallions
• 2 minced garlic cloves
• 1 minced hot red chili peppers
• 1 Tablespoon grated fresh ginger
• 1 diced red bell pepper
• 1 cup cooked edamame
• ½ cup thinly sliced fresh basil
• 2 Tablespoons chopped fresh mint
• 2 cups cubed pineapple
• 3 Tablespoons soy sauce
• 3 Tablespoons vegetable stock
• 1 Tablespoon mirin

Prepare quinoa ahead of time, up to 2 days prior. Place the cashews in the dry pan and heat over low heat, stirring them, until lightly toasted, about 4 minutes. Remove the cashews from the pan, raise the heat to medium, and add the peanut oil, scallions, and garlic and saute briefly. Add chili pepper and ginger, cook for 2 more minutes, then add bell pepper and edamame. Cook about 4 more minutes and add basil and mint, and then lastly pineapple and quinoa. Combine soy sauce, vegetable stock, and mirin and pour over stir fry.  Top with cashews and enjoy!

Tips

• Substitute a quinoa dish instead of polenta, orzo, or rice pilafs.
• Try blending the 3 colors together for a unique rainbow effect.
• Add sauteed shallots, diced roasted vegetables, oregano, stewed tomatoes, roasted garlic…sky’s the limit!
• Use an empty squat round can (such as tuna) open on both sides to create a pretty stack presentation.
• Bake with quinoa flour (quinoa seeds are also available ground into a flour, and can be blended ½ and ½ with white flour or substituted completely in dishes calling for whole wheat flour).
• Stuff bell peppers, tomatoes or hollowed squash with cooked quinoa and bake until vegetables are tender.

Laura Seery creates memorable events for San Diego's most discerning eaters at Culinary Concepts Catering. A graduate of University of California, San Diego and a self-taught chef, Laura enjoys writing for her blog about all things delicious, nutritious and green.