Chefie’s World

Early part of January, I was approached by a medical executive asking me if I can cook and demonstrate some healthy food for a launch of a new medicine which, combined with exercise will make you lose weight. As you know, one of the courses I took last year in America was Healthy Cooking and later on, here in Manila, on Spa cuisine. I have researched extensively in this area since I know this will be the trend in the next few years. I obliged and in a week I got to submit a menu that I have done also for some friends here in Manila.

Healthy cooking is easy cooking that removes cream, butter and other saturated fats as an ingredient and method is also changed to those that doesn’t involve so much fat in it. Plenty of grilling, roasting, poaching and fast cooking is done. Flavor is intensified by not adding too much salt but more on the use of flavor enhancers like herbs, spices, pepper. Also by using complimentary taste elements that intensifies the qualities of the main ingredient. Marinating the dishes ahead of time was done for better tasting. A lot of fiber is also used which is very good for our body since it makes us full and is good source of cleaning up our insides.

It was a great dinner to do because it was also a different approach in presenting a medicine to doctors who knew what the benefits of the type of cooking I was doing. Enjoy the recipes and cook them with gusto.

CARROT – SQUASH SOUP WITH BASIL OIL

Ingredients:

1 ½ tbsps canola oil
1 kilo squash, peeled, seeded and cut into 1 inch pieces
3 pcs medium sized carrots, peeled and chopped
2 pcs onions, roughly chopped
3 pcs leeks, white only, chopped
3 pcs garlic cloves, diced
½ tbsp thyme leaves
¼ tsp nutmeg
1 tbsp freshly grated ginger
3 cups vegetable or chicken stock
Salt and freshly ground pepper, to taste

Procedure:
In a 6 quart pot, add canola oil, onions, leeks and cook over medium heat, 3 to 5 minutes. Add garlic, thyme, grated nutmeg, Cook for about 3-5 minutes. Add chopped squash and carrots to the pot. Pour in the stock and bring to a boil. Reduce the heat to a simmer and cook for 30 to 45 minutes. Puree the soup in a blender until smooth and return to the pot, correct seasoning and keep warm. Garnish with mint/basil oil just before serving.

Mint/Basil Oil:

½ cup packed mint leaves
½ cup packed basil leaves
¼ cup extra virgin olive oil
¼ cup canola oil

Procedure:
Place the mint, basil, olive and canola oil in a blender and process until smooth. Serve with the carrot and squash soup.

BROWN RICE, WALNUTS AND DRIED CRANBERRY SALAD WITH HONEY LIME VINAIGRETTE

Ingredients:

¾ cup brown rice, cooked well
½ tsp salt
½ cup walnuts, toasted
½ cup dried cranberries, coarsely chopped
1 pc small zucchini, small diced
½ pc apple, in small dice

For Honey Lime Vinaigrette:

¼ cup lime juice
3 tbsps honey
1 tsp balsamic vinegar
½ tsp salt
3 pcs green onions, finely chopped
¼ tsp coriander or fennel seeds, toasted and crushed
6 tbsps extra virgin olive oil
1 tbsp italian parsley , finely chopped

Procedure:

Mix all the ingredients together.
Whisk the lime juice, honey and vinegar in a bowl with a salt, green onions and crushed seeds. Whisk in the oils in a thin stream, add parsley and taste for seasonings.
Divide the salad in iceberg lettuce cups and serve immediately.

ASIAN MARINATED TUNA STEAK WITH CELERY ORANGE SALSA

Ingredients:

1 ½ tbsps freshly grated ginger
1 ½ tbsps garlic, finely chopped
¼ cup lime juice
1 tsp sambal ( chili paste )
2 tbsps minced cilantro
500 gms tuna steak, cut into 6 pieces

Procedure:

In a small work bowl, combine ginger, garlic, lime juice, sambal and cilantro. Place the tuna in a shallow pan and pour the marinade over the tuna. Flip the tuna over to ensure that both sides get coated. Refrigerate for 30 minutes to 1 hour.

Preheat a grill to high. Just prior to cooking the tuna, season it with salt and freshly ground pepper. Cook the tuna on the grill for about 2 minutes a side.

GRILLED BEEF TENDERLOIN WITH GREEN HERB ADOBO

Ingredients:

1 pc whole beef tenderloin, cleaned well

For the green herb adobo

¾ cup fresh cilantro leaves
¼ cup fresh parsley leaves
1 pc green fresh chili pepper, seeded
1 pc bay leaf
1 tbsp fresh oregano
½ tbsp fresh rosemary
1 tsp ground cumin
¼ cup white onion, minced
3 pcs garlic cloves, peeled
1 ½ tbsps brown sugar
½ cup apple cider vinegar
3 tbsps canola oil
Salt and freshly ground pepper

Procedure:
Prepare the green herb adobo: Place all the ingredients except oil in a blender, puree on high speed until smooth. Transfer to bowl and whisk in the oil, season with salt and pepper to taste.

Marinate the beef tenderloin in 3/4 of the green herb adobo for an hour. Grill to order and serve topped with the reserved green herb adobo.

MULTI HERB ROAST CHICKEN

Ingredients:

¼ cup Italian parsley leaves
½ cup basil leaves
¼ cup oregano leaves
1/8 cup rosemary leaves
1 ½ tbsps finely chopped garlic
½ cup lemon juice
¼ cup olive oil
2 pcs whole chicken, split into 2.
Salt and freshly black pepper, to taste

Procedure:

Mix parsley, basil, oregano, rosemary, garlic, lemon juice and olive oil together and let sit for at least 1 hour or up to overnight, to infuse the flavors.
Preheat oven to 450 degrees F.
Split chicken down and remove the backbone. Flatten the chicken. Rub the chicken with the herb mixture and salt and pepper.
Lay the chicken down on a line baking sheet and place a piece of parchment on top of the chicken. Place another baking tray on top of that. Put a heavy lid or brick on the baking tray and place it in the oven. Cook for 40 – 60 minutes in the oven.

COMPOTE OF FRUITS POACHED IN RED WINE

Ingredients:

2 cups sliced pears, around 3 – 4 pcs
2 cups sliced green apples, around 3 – 4 pcs
1/3 cup chopped dried mangoes
¼ cup chopped dried pineapple
1/3 cup dried cranberries
1 tsp vanilla extract
1 ½ cups red wine
¼ tsp ground ginger
¼ tsp cinnamon
¼ tsp nutmeg
Grated rind of 1 lemon
2 tbsps orange juice
1 cup non fat plain yoghurt for serving

Procedure:
In a large saucepan over medium heat, combine pears, apples, mangoes, pineapples, cranberries, vanilla, wine and spices, lemon rind and orange juice. Cook stirring frequently, until most of the wine has been absorbed and fruit is very soft. 30 – 40 minutes.

Serve warm or chilled, topped with non fat yoghurt.

MANGO SORBET

Ingredients:

1 cup white wine
3 pcs egg whites
¼ cup sugar
1 tsp almond extract
1 cup mango puree

Procedure:

Bring the wine just to the boiling point, then remove from the heat to cool completely. Whisk the egg whites and sugar together until they form a soft peak with a velvety sheet.

Once the wine is cooled, mix with the egg whites, almond extract and mango puree. Place in the freezer compartment of an ice cream maker and proceed according to the maker’s instructions.

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This entry was posted on Thursday, March 20th, 2008 at 8:52 pm and is filed under Food, recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.