Eggplant Caponata

Eggplant caponata could be considered the Italian version of ratatouille. The major difference is that the French version is made with both eggplant and zucchini. The Italian version omits the zucchini. I eat caponata either cold or at room temperature and like to prepare it a day ahead so that the flavors can meld together.

Eggplant has a deep purple glossy color, although you can now find white or striped eggplant at the farmer's market. It is a member of the nightshade family of vegetables, which are usually not consumed on a macrotiotic diet. Other nightshade vegetables include tomatoes, potatoes, and sweet peppers. I like to think that if you are basically a healthy person there is no vegetable that does not provide some nutritional benefit. Individuals who suffer from arthritis usually steer clear of nightshades.

Eggplants have loads of vitamins and minerals including many phytonutrients. One interesting study has been done on laboratory animals who had high cholesterol. When these animals were fed eggplant juice, their cholesterol levels were lowered.

Buy eggplants that are firm and colorful. Do not cut them before you are ready to cook.

Caponata

Ingredients

1 large eggplant
2 TBS olive oil
1 red onion, diced
1 celery stalk, diced
1 red pepper, diced
1 large tomato, diced
3 TBS caper, drained
1/2 cup green olives, pitted and cut in half
2 TBS agave syrup or other sweetener of your choice
3 TBS red wine vinegar


1. Roast the eggplant in a 400 degree oven for approximately 1 hour or until soft. Let cool. Then peel and remove the meat of the eggplant and chop.

2. Heat the oil in the pan and saute the onion and celery. If you wish, you can add 1 clove of minced garlic after the onion softens.

3. Add pepper and eggplant and cook for another five minutes. If the pan gets dry, add another tablespoon of oil or some water.

4. Season the mixture with some salt and add the tomato. Cook for another 10 minutes.

5. Add the capers, olives, sweetener and vinegar. Cook an additional 10 minutes and taste for seasoning. If needed, add salt.

6. Cook for 30 more minutes on a very low flame. Keep an eye on the mixture so that it doesn't stick to the pan and stir it as necessary.

7. Cool and eat the next day at room temperature. Eat as a side dish or on toasted Italian bread slices as an appetizer.

Happy, healthy eating!

Memories of my Grandmother

I have many happy childhood memories around food. There’s my father’s spaghetti sauce and chop suey and my mother’s cold pickled salmon and meatball soup. But I will always have the fondest memories of the food my Jewish grandmother made. My bubbie (Yiddish for “grandmother”) emigrated from Eastern Europe at the end of the 19th century. She brought with her recipes of the foods of her culture and heritage. Every Friday evening, climbing the stairs to her apartment, I would be welcomed with the aromas of noodle kugel, chicken soup and apple babka. Upon entering her kitchen I was immediately embraced with the smells of brisket and potato knishes. And, of course, every good Jewish cook would have a pot of rendered chicken fat sitting on the stove.

Although I have not eaten those traditional ethnic foods for many decades, those first impressions of my bubbie cooking in the kitchen have been imprinted on my soul. I learned that cooking for one’s family is a loving and pleasurable experience and that the kitchen is the heart of the family home. I learned that cooking can be a magical experience where ingredients are transformed into something completely different and delectable. I learned that meals can be a joyful time when we not only feed our stomach but also our spirit. I learned that cooking is so much more than following a recipe—although following a recipe is a good way to get started. I learned that our personality comes through in the food that we cook and that when we apply all of our senses to cooking the results can be amazing. I learned that cooking is an enjoyable and creative experience that does not have to be difficult.

Even though I do not cook like my bubbie, I try to draw upon my Jewish roots. The traditional foods that she made represent my heritage and culture—something I do not want to lose. All cultures are, in one way or another, connected to nature. So, even though my grandmother cooked foods that I no longer find beneficial to my health, she cooked them in harmony with what was available to her at a particular season. And, that is what I try to do as I am creating new traditions for my children and future grandchildren. At the core of my cooking are fresh seasonal ingredients and I love to explore what each season’s harvest has in store for me. I eagerly anticipate the arrival of apples and pomegranates in the fall and love to recreate a healthier version of my grandmother’s apple cake.

We all have unique nutritional needs. The foods that our grandmothers cooked are not always the best choices for our health or lifestyle. When preparing a meal, I try to decide what flavors and textures of food I would like to eat. I can take a cultural preference, like a bowl of chicken soup with matzo balls, and figure out how to recreate the feelings that that food gave me. A desire for a bowl of hot chicken soup, which is very comforting and soothing, can be replaced by a bowl of millet sweet vegetable soup, which has the same effect on me. I choose to cook with a variety of foods that energize me, stimulate my mind, and are enriching to my soul--All the components that my grandmother used when cooking her food.

Cooking can become a very natural thing where every day is an opportunity to explore new ideas in the kitchen. I keep with me the memories of my grandmother and her cooking even as I try new things to make mealtime interesting and experiment with different foods, herbs and spices. Cooking was then and is now still an act of love.

Winter Eating Ain't What it Used to be

I’ve think I’ve become a food snob. I know that seasonal eating is the preferable way to eat, but now that I’m living in Florida I only eat the freshest, organic produce. I snub my nose at those plastic wrapped packages of organic carrots and broccoli from California that line the supermarket shelves. Those packages travelled too far to suit my tastes. I look for those bins of loose tomatoes that have just been picked and the piles of fresh organically grown corn. Imagine fresh corn in January--this must be paradise.
Moving away from the cold and snowy climate of the northeast has allowed me to finally eat (during the harshest winter months) in a sustainable way. I relish the fact that my food dollar goes directly to the farmer and eating the freshest produce is really healthy for everyone I cook for. It’s been an adventure these past several weeks figuring out what is in season during Florida’s winter months. The strawberries and cantaloupes have been the sweetest and least expensive of any fruits I have bought in my life. The collard greens and broccoli even look a bit different and taste better.

Even though Florida has a year-round growing season, eating seasonally even affects those of us who live in warmer climates because not all produce is available all year. It is just as important to keep an eye out for those fruits and vegetables that are locally grown.

I always make the effort to cook and eat local foods that are organically grown. What I eat on a macrobiotic diet varies depending on what foods are indigenous to where I happen to be living. I need to be aware of the local climate so that the foods I eat will help both my mind and body feel balanced. Last year, during the harsh winter months in Boston I prepared foods that required long cooking times and were warming to my body, such as soups, stews, and root vegetables. Today, even though it is winter, I am eating and cooking meals that reflect the summertime.

When I moved south, I looked at the produce that was displayed at the farmer’s stands. The locally grown foods tell me what mother earth is now producing. Even in winter, the weather here is warm so the food does not need to be. The bins of locally grown foods are stuffed with cooling veggies like cucumbers, lettuces and watery melons. Instead of cooking a hearty barley mushroom soup, I am preparing pressed salads and grains that have been made into cooling dishes.

There is more to discover, of course, about the Florida climate and understanding how food affects my body. There certainly will be some edibles available that I have never encountered before, and some recipes to invent. But, no matter where I am, whether I am on vacation in Europe, at home in Massachusetts, or spending a few months in Florida, I try to stay true to my commitment to a healthy way of living and eating. I have found that eating regionally works for me. Whether it’s a bowl of oatmeal for breakfast or a platter of pasta primavera for dinner, I have promised myself that I will always eat foods that are the best for my health.

DAL

Dal is the generic name for all beans, dried peas, and legumes in India. The following dal soup is made with small reddish lentils that become a thick, creamy and smooth soup after cooking. Top it with some fresh chopped cilantro and voila! -- a delicious beginning to any meal.

Red Dal Soup
• 1 TBS olive oil
• 2 small red onions, chopped
• 3 cloves garlic, minced
• 1 TBS fresh ginger, minced
• 1 tsp cumin
• 1tsp coriander
• 1/2 tsp turmeric
• 1/2 tsp pepper
• 1/4 tsp cinnamon
• 1 cup red lentils, rinsed
• sea salt to taste
• 5 cups water
• 1/2 cup fresh cilantro, chopped
Heat the oil in a large pot and add the onions. Cook for about 4-5 minutes. Add the garlic, ginger, cumin, coriander, turmeric, pepper, and cinnamon. Cook for about 1 minute. Stir in the lentils. Add the water and bring it to a boil. Reduce the heat to low and simmer for about 1 hour. Stir in the chopped cilantro and serve. Happy, healthy eating!

January, 2012. Another New Year’s day has come and gone. Once again it’s hard not to make several resolutions especially around weight lost. Making resolutions might work for a day or two and they might even work for a few weeks, but eventually we revert back to our old behaviors. Every year I love to make several New Year resolutions. For a moment it gives me a feeling of power and control over my future actions. I also know that my commitment to those resolutions have no staying power. Within a few weeks or even a few days I am back to habits that have been part of my life for decades. This year, however, I really would like to figure out how to behave differently, so I’ve decided to make changes very slowly.

We all want to feel and look our best, and most of us know that by changing our diets that is something that can be accomplished. Here is my plan for making weight loss a successful endeavor in 2012:

1. Become your own expert on how you might lose weight. Read blogs that focus on healthy eating. Listen to podcasts on making healthy food choices while you go on a walk. Search the web for information on losing weight.

2. Don’t change your diet all at once. Commit to eating one healthy meal each day. Eat a whole grain cereal for breakfast rather than a sugary cereal. Eat a large salad instead of a sandwich with chips for lunch. Finish it off with a beautiful, delicious apple.

3. Eliminate processed foods. If the label on a food has items that are hard to pronounce then you probably shouldn’t be eating it. Get rid of refined sugars from your diet.

4. Add lots of whole grains, fruits and vegetables to your plate of food.

5. Eat when you are hungry. Do not eat when you are not hungry.

Make these changes very slowly. If you are overweight you probably didn’t add the weight in a day so don’t expect to lose it quickly. Set small goals for yourself. Don’t forget to feel good about your successes. It is not easy work, but it is worth the effort.