The Ultimate Immunity Smoothie

Supermarket and drugstore aisles are filled with vitamins and supplements that promise to improve immunity. And in this, the year of the coronavirus, you may have considered stocking up on such offerings.

"Immune function, particularly in older adults, is very much a function of good nutrition,” says Charles Mueller, associate professor of clinical nutrition at New York University. But Mueller points out that, unlike foods, supplements are largely unregulated, and that a safer, more proven and effective way of supporting overall health is to eat real foods that deliver key nutrients. A great way to start: Whip up a nutrient-dense morning smoothie. Here's what your blender should include.

Kefir for probiotics

"The majority of our immune system resides in our gut,” says Manhasset, New York, dietitian Julie Kramer. “It's important that we support the microbiome there with healthy bacteria.” Kefir is a fermented milk product loaded with probiotic microorganisms.

Substitute: unsweetened yogurt

Pineapple for vitamin C

To sweeten your smoothie, opt for fruits like pineapple, citrus and berries that are high in vitamin C, which is crucial to immune function.

Substitutes: strawberries, kiwi, papaya or mango

Fortified dairy for vitamin D

Adequate vitamin D helps protect against flu and other infections. Options: milk, kefir or unsweetened yogurt fortified with vitamin D

Spinach for iron

These leafy greens are rich in iron as well as folate, a B vitamin that supports the immune response.

Substitutes: peanut butter, steamed kale

Almond butter for magnesium and vitamin E

Both nutrients, found in nuts and seeds, support immunity and heart health.

Substitutes: peanut, cashew or sunflower seed butter; chia, flax or hemp seeds

Chia seeds for zinc

Zinc helps the immune system fight off bacteria and viruses.

Substitutes: hemp or flax seeds

Pick your protein

Whether you get it from soy, cow's milk, or plant- or whey-based protein powder, protein is vital to building and repairing the body's cells, including those that fight infection.

INGREDIENTS

• 1 cup plain vitamin D-fortified kefir (or 1/2 cup plain yogurt and 1/2 cup fortified milk)
• 1/2 banana, fresh or frozen (for sweetness and creaminess)
• 1 cup frozen strawberries, mango or pineapple
• 1 tablespoon almond butter
• 1 cup fresh spinach leaves
• 1 teaspoon chia seeds
• 1 scoop protein powder (optional)

Blend ingredients together for about a minute, until smooth.

Add water or ice to change consistency or temperature to your preference.

GREEN AND WHITE BEAN HERB SALAD WITH FENNEL, LEMON, AND CORN

In the early season, I make this salad with fresh green beans and canned (or cooked) white beans; later on I use freshly harvested cranberry beans or other shell beans in place of the white beans if I have them.

The double dose of lemon and a bodacious amount of herbs are the point here - this is a bright tasting salad that's the perfect side for grilled steak or fish.

Serves 4

Ingredients

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
•  2 teaspoons lemon zest
•  1 teaspoon maple syrup
•  1 teaspoon minced fresh garlic or ginger
•  Kosher salt or sea salt
•  1 cup mixed parsley, cilantro, mint, basil. oregano, or other tender herb leaves
•  1 cup baby arugula leaves
• 8 ounces young or thin green beans, trimmed and boiled just until tender (4-5 minutes)
• 1 cup cranberry beans or other shell beans (cooked) or canned small white beans, well drained
• medium fennel bulb, core removed, very thinly sliced
• cup fresh corn kernels (about 1 large or 2 small ears)
• Freshly ground black pepper
• 3 to 4 tablespoons chopped toasted hazelnuts or walnuts (optional)
• Red grapes for garnish

Directions

1. In a small bowl, whisk together the olive oil, the lemon juice, the lemon zest, the maple syrup, the garlic or ginger, and a good pinch of salt.
2. Put all of the vegetables and most of the herbs and arugula in a mixing bowl and toss with a bit of salt and the vinaigrette. Garnish with remaining herbs and some sliced red grapes

https://mvmagazine.com/news/2020/06/18/green-and-white-bean-herb-salad-fennel-lemon-and-corn

MARTHA'S VINEYARD JULY 2020  p.93

Tuscan Bread Soup

Recipes: Two hearty Tuscan dishes that let beans and potatoes shine

You can make both dishes using pantry staples.

By Christopher Kimball Globe Correspondent,Updated September 23, 2020, 11:11 a.m.

https://www.bostonglobe.com/2020/09/23/magazine/recipes-two-hearty-tuscan-dishes-that-let-beans-potatoes-shine/

Tuscany’s tradition of cucina povera (peasant cooking) was inspired by frugal cooks who maximized the flavor of a few ingredients to create dishes that were more than the sum of their parts. For our ribollita, a bread soup, we add chopped chard stems and toasted croutons for texture, while fragrant fennel heightens the flavor. And, we cook potatoes like rice for a richer, creamier braised potato — patate in umido — all done on the stove-top.

Tuscan Soup With Bread, Beans, and Greens (Ribollita)

Makes 4 servings

In Italian, ribollita means “reboiled,” a reference to this dish’s origins as peasant food — leftover bread, beans, and inexpensive vegetables were thrown into a pot and simmered to make a hearty soup. For our version, we cut the bread into cubes, toast it in olive oil, and use it as a garnish so that it better retains its texture. We like red Swiss chard for the color it adds, but any variety works well. Great Northern beans hold their shape nicely, but you could use cannellini beans instead. If you like, serve topped with grated Parmesan cheese.

Use the chard stems — chop and cook them with the onion and bell pepper for added texture and flavor.

• 5 tablespoons extra virgin olive oil, divided, plus extra to serve
• 1 teaspoon sweet paprika
• Kosher salt and ground black pepper
• 5 ounces rustic bread, such as ciabatta, cut into 1-inch cubes (4 cups)
• 1 medium red onion, finely chopped
• 1 red bell pepper, stemmed, seeded, and finely chopped
• 1 bunch red Swiss chard, stems removed and sliced ¼-inch thick, leaves cut crosswise into 1-inch pieces and reserved separately
• 6 medium garlic cloves, minced
• 2 teaspoons fennel seeds
• 1½ quarts low-sodium chicken broth
• 2 15½-ounce cans Great Northern beans, drained and rinsed

Directions

• Croutons:

• In a medium bowl, stir together 2 tablespoons of the oil, the paprika, and ¾ teaspoon each salt and pepper. Add the bread and toss to coat. Heat a 12-inch skillet over medium heat, then add the bread and cook, stirring, until crisp and brown, about 7 minutes. Transfer to a plate.

• Soup 
• Onion, Pepper, Chard Stems:
• In a large Dutch oven over medium-high heat, add the remaining 3 tablespoons of oil and heat until shimmering. 
• Add the onion, bell pepper, and chard stems. Cook, stirring, until the vegetables are softened and beginning to brown, about 5 minutes. 
• Garlic/Fennel
• Stir in the garlic and fennel seeds and cook until fragrant, about 30 seconds.
• Chard leaves
• Add the chard leaves and cook, stirring, until beginning to wilt, 1 to 2 minutes. 
• Add the broth and bring to a simmer, then reduce to medium heat. 
• Beans
• Stir in the beans, then cover and cook until the chard leaves are tender, 7 to 9 minutes.
• Final Seasoning
• Off the heat, taste and season with salt and pepper, if necessary. Ladle into bowls, drizzle with oil, and sprinkle with the croutons.

Stir-Fried Chicken and Bok Choy

YIELD     Serves 2 to 3

TIME       30 minutes

Evan Sung for The New York Times

No need for a wok here. You can use a flat-bottomed skillet or sauté pan instead, the bigger the better. You want as much surface area as possible to get as hot as possible, so preheat the pan for at least five minutes before adding the oil. There should be a forbidding amount of smoke when the ingredients hit the pan (open the windows and turn on the fan before you start). That will give you the deepest sear. Stir-fries are infinitely variable, and you can change up this recipe by using beef or pork, and other green vegetables (asparagus, broccoli, mustard greens, cabbage, spinach or thinly sliced green beans) substitute nicely for the bok choy. Make a version of this dish once or twice and you’ll have a reliable and delicious alternative to takeout.

Featured in: The Ease Of Stir Fry. 

INGREDIENTS

• 2 tablespoons soy sauce
• 2 tablespoons rice wine vinegar
• 1 ½ tablespoons sesame oil
• 2 teaspoons light brown sugar
• ¾ pound boneless chicken thighs, cut into 1/2-inch strips
• 2 tablespoons finely chopped gingerroot
• 2 cloves garlic, finely chopped
• 3 tablespoons peanut or vegetable oil
• ½ pound bok choy (1 head), trimmed and thinly sliced
• 2 leeks (1/2 pound), halved lengthwise and thinly sliced
•  Pinch chile flakes
•  Salt, as needed
•  Cooked rice, for serving

PREPARATION

In a medium bowl, whisk together soy sauce, vinegar, sesame oil, and sugar. Pour half the mixture over the chicken, along with half the ginger and half the garlic. Let stand 20 minutes.

Heat a large, 12-inch skillet over high heat until extremely hot, about 5 minutes. Add 1 tablespoon peanut oil and the chicken. Cook, stirring constantly, until meat is cooked through, about 3 minutes. Transfer to a plate.

Add the remaining peanut oil to the skillet. Add the bok choy and cook 1 minute. Stir in the leeks and chili flakes; cook, tossing frequently until bok choy and leeks are tender, about 1 minute. Stir in the marinade and a pinch of salt. Move vegetable mixture to the border of the pan. Add remaining ginger and garlic to center of pan and cook, mashing lightly, until fragrant, about 30 seconds. Return chicken to skillet and combine with ginger, garlic, and vegetables. Serve immediately, over rice.

Barbecued Chicken Thighs

Total:    4 hrs 30 mins
Prep:     4 hrs
Cook:    30 mins
Yield:    4 to 6 servings

Ingredients

3 lbs./1 1/2 kg. chicken thighs

For the Marinade

1/2 cup/120 mL. olive oil

3 tbsp./45 mL. white vinegar

1 tbsp. salt

1 tbsp. white sugar

1 tsp. red pepper flakes

2 tsp. sea salt

For the Barbecue Sauce

1 cup/240 mL. ketchup

1/4 cup/60 mL. white vinegar

1/4 cup/55 g. packed brown sugar

2 tbsp. sweet paprika

1 tbsp./15 mL. olive oil

1 tbsp. chili powder

1 tsp. garlic powder

Optional: 1 tsp. cayenne pepper

1/2 tsp. sea salt

Steps to Make It

Note: while there are multiple steps to this recipe, these bbq chicken thighs are broken down into workable categories to help you better plan for cooking.

Make the Marinade

Gather the ingredients.

Pat the chicken thighs dry with a paper towel.

In a large bowl, whisk together 1/2 cup olive oil, 3 tablespoons white vinegar, 1 tablespoon salt, white sugar, red pepper flakes, and 2 teaspoons sea salt.

Place chicken thighs in a resealable plastic bag.

Pour marinade over top, seal bag, and turn to coat. Refrigerate for two to six hours.

Make the Barbecue Sauce

Gather the ingredients.

Prepare the sauce by combining ketchup, 1/4 cup white vinegar, brown sugar, sweet paprika, 1 tablespoon olive oil, chili powder, garlic powder, optional cayenne pepper, and 1/2 teaspoon sea salt in a saucepan.

Simmer over low heat for 15 minutes stirring occasionally.

Remove sauce from heat and allow to cool for 10 minutes and then cover and set aside. If making the sauce a day in advance, cool completely and store in an airtight container in the refrigerator. Bring the sauce back to room temperature before finishing the recipe, but do not boil or overheat it.

Grill the Chicken

Heat a grill over medium-low heat (about 300 F/150 C).

Remove chicken from marinade, discard remaining marinade, and place chicken thighs on heated grill.

Cook for about 30 minutes with the lid down, turning occasionally.

As the chicken nears doneness, begin brushing sauce over the surface every 5 minutes until chicken is done and the sauce has cooked down to a sticky consistency. Remember, chicken is done when the meat has reached an internal temperature of 165 F/74 C. Make sure to test more than one piece for consistency.

Once cooked through, remove from heat and place onto a large platter. Tent with aluminum foil and let rest for 10 minutes.  

Serve with your favorite sides.  

Stir-Fried Beef and Bok Choy with Ginger

Prep Time: 20 minutes   Cook Time: 10 minutes   Servings: 4

Winter produces the crispest, crunchiest cabbages of the year, and bok choy is no exception. Pair it with thinly sliced flank steak, and season with a few simple but bold seasonings. Serve this quick and hearty stir-fry with wide rice noodles or steamed brown rice, if you like.

Ingredients:

2 Tbs. dry sherry

1 Tbs. soy sauce

1/2 tsp. Asian chile paste

1 lb. (500 g) baby bok choy

2 tsp. peanut oil

2 garlic cloves, minced

1 Tbs. grated peeled fresh ginger

1 lb. (500 g) flank steak, thinly sliced across the grain

Directions:

In a small bowl, stir together the sherry, soy sauce and chile paste. Cut the bok choy lengthwise into halves or quarters, depending on size.

In a wok or a large fry pan over high heat, warm 1 1/2 tsp. of the oil. Add the bok choy and stir-fry just until crisp-tender, 3 to 4 minutes. Transfer to a bowl.

Warm the remaining 1/2 tsp. oil in the wok. Add the garlic and ginger and stir-fry until fragrant but not browned, 15 to 30 seconds. Add the beef and cook, stirring, just until no longer pink, about 2 minutes.

Return the bok choy to the wok, add the sherry mixture and cook until heated through, about 1 minute. Serve immediately. Serves 4.

Recipe on williams-sonoma.com

Adapted from Williams-Sonoma One Pot of the Day, by Kate McMillan (Weldon Owen, 2012).

Lemon Herb Couscous Salad

PREP 10mins COOK 10mins TOTAL 20mins           Makes approximately 8 (1 cup) servings

We love this light couscous salad — it doubles as a side, can be the main event or works well topped with grilled chicken or shrimp! With lots of texture from crisp cucumber, sweet tomatoes, crunchy nuts, and raisins, this is certainly one of our favorites. You can even make it ahead of time.  

YOU WILL NEED

·         1 1/2 cups dried Israeli couscous, also called pearl couscous

·         Salt and fresh ground black pepper

·         1/4 cup extra-virgin olive oil

·         1 teaspoon Dijon mustard

·         1/2 teaspoon honey

·         1 teaspoon finely grated lemon zest

·         2 to 4 tablespoons fresh squeezed lemon juice, depending on taste

·         1 medium English cucumber, diced

·         1 large tomato, diced

·         1/2 cup coarsely chopped fresh herbs; use any combination of fresh parsley, cilantro, basil, dill, or mint

·         1/4 cup chopped walnuts, toasted

·         1/4 cup raisins, we love golden raisins

DIRECTIONS

Bring a large saucepan of salted water to a boil. Add couscous and cook until tender, 8-10 minutes. Drain.

While the couscous cooks, in a large bowl, whisk the oil, mustard, honey, lemon zest, lemon juice, 1/2 teaspoon of salt, and 1/4 teaspoon pepper. Add the drained couscous to the dressing and mix well.

Stir in the cucumber, tomato, herbs, walnuts and raisins. Taste for seasoning and adjust with salt and/or pepper as needed. Enjoy warm or cover then refrigerate until cool, about 1 hour.

ADAM AND JOANNE'S TIPS

·         If you cannot find Israeli Couscous, you may substitute with a small pasta shape such as orzo or use regular couscous.

·         To toast walnuts, add to a dry pan over medium heat. Cook, stirring frequently until the nuts turn golden brown and become fragrant, 5 to 10 minutes.

·         Make-Ahead: This salad is delicious when eaten straight away, but you can also make the salad, cover it and refrigerate for up to 4 hours. This way all the flavors marry and mingle, making for an even more delicious salad. If you are planning to make a day or two ahead of time, keep the tomatoes and walnuts separate until you’re ready to serve. This way they will remain crisp.

NUTRITION PER SERVING: Serving Size 1 cup / Calories 219 / Protein 5 g / Carbohydrate 29 g / Dietary Fiber 2 g / Total Sugars 4 g / Total Fat 9 g / Saturated Fat 1 g / Cholesterol 0 mg / Sodium 160 mg

Bourbon Smash

https://minimalistbaker.com/winter-bourbon-smash/

2.22.19 Ravel was not just the bolero

I am listening to Ravel, Trio in A minor for piano, violin, cello Yan Pascal Tortelier, conductor, Solomon Trio.  Wow. He entered the Paris Conservatory of a 14 years old. His parents were of Swiss and Basque descent.

Santa Maria-Style Pot Roast

Pot roast is a holiday staple, and this rendition—heartily seasoned with traditional spices—makes for a flavorful centerpiece for your meals this season.

Serves 4 to 6

Ingredients

• 
  
  2 tablespoons (30 g) sea salt
• 
  
  1 teaspoon black pepper
• 
  
  1 teaspoon garlic powder
• 
  
  1 teaspoon dried parsley
• 
  
  ½ teaspoon sugar
• 
  
  3 pounds (1.5 kg) boneless chuck roast
• 
  
  2 tablespoons (29 ml) olive oil
• 
  
  3 carrots, peeled and cut into 1-inch (25-mm) pieces
• 
  
  3 to 4 medium potatoes, peeled and cut in half and then quartered
• 
  
  2 cups (473 ml) beef broth

Instructions:

1. Mix together the salt, pepper, garlic powder, parsley, and sugar, and rub over both sides of the roast.
2. Heat the olive oil in a pan large enough for the pot roast, over medium heat, and then sear the roast on both sides for about 3 to 4 minutes, or until browned.
3. Place the carrots and potatoes in a 6-quart (6-L) slow cooker, and place the roast on top. Add the beef broth, being careful not to pour it over the top of the roast and wash off the seasonings.
4. Cook on low for 6 to 8 hours or on high for 3 to 4 hours, or until the meat is tender and falling apart.

Cover and book design by Page Street Publishing Co. Photography by Erica Allen

Reprinted with permission from Holiday Slow Cooker by Leigh Anne Wilkes, Page Street Publishing Co. 2017.

Lemon Drop Cocktail

Scotch Winter Warmer Cocktail

Combine in a mixing glass over ice:

• 1 1/2 oz scotch
• 3/4 oz sweet vermouth
• 3/4 oz salted maple syrup*

Strain into lowball glasses over ice.  Garnish with a sprig of fresh rosemary.

* salted maple syrup: combine 2 oz maple syrup with 2 oz hot water and a dash of sea salt.

Garlicky Kale and Bacon Pizza

Kale, meet bacon. Bacon, meet kale. Now that everyone has been introduced, I can let you in on a little secret. Those crispy kale chips piled on the pizza dough up above are tossed in bacon fat. I repeat: bacon fat. It all happened so quickly. There was kale. And there was leftover bacon grease.  

PREP 20 MINUTES      |     COOK 15 MINUTES     |     YIELD 6 SERVINGS

Ingredients

• 1 pound store-bought or homemade pizza dough
• Cornmeal, for dusting baking sheet
• 4 slices thick-cut bacon, cut into 1/4-inch pieces
• 2 1/2 cups curly kale leaves, torn into 1-inch pieces
• 2 teaspoons olive oil
• 2 cloves garlic, minced
• 6 ounces mozzarella, thinly sliced
• 1/3 cup thinly sliced red onions
• Shredded Parmesan cheese, for garnish

Instructions

1. Preheat the oven to 500ºF.
2. Roll out the pizza dough on a lightly floured surface until it is roughly 12 inches wide and 1/4-inch thick. (See Kelly's Notes.)
3. Invert a baking sheet and sprinkle it liberally with cornmeal. Transfer the dough to the baking sheet.
4. Cook the diced bacon in a medium sauté pan set over medium-low heat until a majority of the fat has rendered. Remove the bacon pieces with a slotted spoon to a large bowl, along with 2 teaspoons of the bacon drippings. Add the kale, olive oil and garlic to the bowl, tossing to combine.
5. Arrange the mozzarella slices in a single layer on the pizza dough, leaving a 1/2-inch border around the edges. Evenly scatter the kale-bacon mixture on top of the cheese then top the kale with the sliced red onions. Brush the border of the pizza dough with the reserved bacon drippings.
6. Bake the pizza for 10 to 12 minutes, rotating it half-way through, until the crust is fully baked and golden brown. Remove the pizza from the oven to a cutting board, sprinkle it with Parmesan cheese, and slice and serve.

Kelly's Notes:

1. The pizza dough can be rolled into any desired shape, including round, rectangular or free-form, for a more rustic look.
2. You can use a pizza stone in place of the inverted baking sheet.
3. Oven temperatures and positions may vary, so make sure you are baking your pizza on the middle rack and check it frequently.
4. The kale leaves must be well coated in the bacon drippings and olive oil or they will burn before the dough is fully baked. And it may seem like a large amount of kale, but pile it high atop the dough, as it'll cook down significantly once baked.

https://www.justataste.com/best-garlicky-kale-and-bacon-pizza-recipe/