This Indian classic is brimming with vegetables and wonderful spices.
Ingredients
6 cups fresh spinach, tightly packed, washed, and drained, or 2 cups frozen spinach, defrosted
1 tablespoon butter
2 tablespoons extra virgin olive oil
1 teaspoon cumin seeds
1 large white onion, chopped
2 green chilis, stemmed and finely sliced
1 tablespoon ginger garlic paste*
1/2 teaspoon Garam Masala
1/2 teaspoon cayenne powder
1/2 salt or to taste
1 cup fresh chopped tomatoes or diced canned tomatoes
2 pounds boneless, skinless chicken breast or thighs, cut into 3/4-inch cubes
1/2 teaspoon freshly grated nutmeg
1/2 teaspoon dry fenugreek leaf (crushed to powder)
1/4 cup heavy cream, optional
Directions
Step 1
If using fresh spinach, blanch it for 1 minute in a large pot of boiling water, and then use a large strainer to transfer it to a large bowl of ice water to stop the cooking and set the color. Squeeze out the excess water, place the spinach in a blender, and purée it; set aside. If using frozen spinach, once it has thawed, squeeze it gently to remove any excess liquid.
Step 2
Heat a large skillet and, when it’s hot, add the butter and olive oil. Add cumin seeds, onion, and chilis and cook for 5 minutes or until the onions are light brown. Add ginger garlic paste, garam masala, cayenne, salt, and tomatoes and cook for another 5 minutes. Add the chicken and cook until firm and cooked through, 5 to 8 minutes, flipping the pieces halfway through. Add the nutmeg and fenugreek and stir for 2 minutes, then add the puréed spinach and a cup of water, and cook for another 5 minutes. For a creamier sauce, add the heavy cream and cook 3 to 5 more minutes. Serve with naan or over basmati rice.
*To make your own ginger garlic paste, in a small food grinder process 2 ounces peeled garlic cloves, 1 ounce peeled fresh ginger, and 1 teaspoon olive oil to a paste consistency, adding water by the teaspoon if necessary.
Quick Pickled Cucumbers Recipe, Spotlight on Red Wine Vinegar, Rimmed Sheet Pans, and Is Heart Disease in Your Genes?
Oil and vinegar—it’s a match made in culinary heaven. But just as the uses of EVOO go well beyond salads, so do those of vinegar. As an acid, vinegar adds brightness and zest to recipes. In a marinade, vinegar helps break down and tenderize protein fibers for juicier meat. It’s an amazing addition to classic sauces like beurre blanc and béarnaise. And it’s perfect for pickling—one of its earliest uses—because vinegar preserves foods as it imparts tartness. See how easy it is with my recipe for quick-pickled cucumbers using red wine vinegar.
Also in this issue…how to choose rimmed sheet pans (one of the most versatile pieces of bakeware)…and why some people are more prone to plaque buildup in arteries.
These cukes make a zesty side dish and a terrific addition to sandwiches, burgers, and salads. They’re ready in less than an hour, but the flavor will intensify the longer they marinate in the fridge (bring them back to room temperature before serving).
Ingredients
2 large cucumbers, trimmed, peel left on
1 large red onion
1 tablespoon sea salt
1 bell pepper, any color, cored and cut into thin rings
1/4 cup extra virgin olive oil
3 tablespoons red wine vinegar, plus more to taste
2 tablespoons dill, minced
Directions
Use a mandoline or the thin slicing blade of your food processor to slice the cucumbers and red onions. Transfer them to a colander nestled in a large bowl and toss with the salt. Let sit for an hour to release some of their liquid. Rinse with cold water to remove extra salt and rinse out the bowl. Place the cucumbers and onions in the bowl along with the pepper rings. Add the olive oil, vinegar, and dill, and toss well. Allow the flavors to meld for at least 30 minutes before serving.
Yields 6 servings
Healthy Ingredient Spotlight
Red Wine Vinegar
Red wine vinegar is a must for your pantry. You’ll reach for it for quick-pickling, for making vegetable salads, and as a finishing touch for caramelized vegetables from beets to potatoes and for fatty fish like salmon, tuna, and cod, as well as fried fish.
But red wine vinegar is only as good as the grapes used to make it, and that’s why mine comes from the Roboredo Madeira family. Members of the Fresh-Pressed Olive Oil Club have come to know my dear friends Filipe, his brother António, and their father Celso—now 90 and still going strong—and the story of how Celso made the delicious decision more than two decades ago to revive the centuries-old olive groves on their estates. Celso thrust Filipe into the world of extra virgin olive oil before he had any idea how the olive pressing machinery worked! As someone who loves a new challenge, Filipe had the idea to repeat this experience of on-the-job training with vinegar making.
Now 90 and still going strong, CARM founder Celso Roboredo Madeira (left) made the delicious decision well over two decades ago to revive the centuries-old olive groves on the family’s estates. Crafting red wine vinegar was the natural segue for his son Filipe (right).
“Our goal has always been to produce high-quality olive oils and wines, using only olives and grapes from our estates,” Filipe told me. “We already had a top olive oil, so we wanted to make a top vinegar to go with it, and make it ourselves from our own wine. My brother and I decided to use only Touriga Nacional grapes.” These are considered by many the finest of Portugal’s red wine grapes.
Both red wine and red wine vinegar are made by fermenting red grapes, but the vinegar requires an additional step—the second fermentation that turns the wine’s natural sugars into acetic acid. The typical aging process for red wine vinegar is two years, but Filipe had other ideas. “We wanted to do something totally different. As we went along, we decided to continue the aging process well beyond two years and ended up creating a truly remarkable product that has now been aged for 22 years in American oak barrels! Along the way, we also built our own vinegar cellar and will dedicate one of our grape vineyards to future batches of vinegar.” The natural temperature changes over its many years of aging have made this Vinagre de Touriga a well-rounded red wine vinegar, intense yet velvety as well as tart. This vinegar is exceedingly concentrated, so use it sparingly. When making dishes, add, taste, and then add a little more vinegar as desired.
Why you should have this vinegar in your kitchen: It’s marvelous in soups, stews, and other hearty dishes, like beans with chorizo and rice, and in herb-and-vinegar-based sauces and marinades. It enhances wild greens and vegetable salads and sautés, antipasto platters, and grilled cheeses.
Pure, clean, and bracing, CARM’s Vinagre de Touriga Nacional redefines red wine vinegar. I wasn’t surprised at all when took gold at a national competition in Portugal.
Quick Kitchen Nugget
Rimmed Sheet Pans
The popularity of sheet pan dinners—limitless combinations of proteins and vegetables cooked together in the oven—have made this bakeware a kitchen essential. There are almost as many options as there are recipes in which to use them. These tips will help you choose and maintain the right ones for you.
Size: Look for a “half-sheet,” a 13″ by 18″ rectangle—those dimensions are half the professional 18″ by 26″ size and will fit most home ovens. A half-sheet is big enough to hold 4 to 6 servings, depending on whether you’re making a complete main dish or a side, like roasted potatoes. You might also want to buy quarter-sheets. These measure 9″ by 13″ and work for roasting 1 or 2 servings of food.
Shape: Rimmed sheet pans are rectangles with 1″ sides so that they hold in food as well as any juices released during cooking. Look for rolled edges around the rim, easier to grip with oven mitts.
Material: Choose uncoated rimmed sheet pans made of heavy-gauge steel or aluminum. They stand up best to high heat. You can use parchment paper designed for 450°F to line your pan or sprinkle the surface liberally with extra virgin olive oil. Expect your pans to darken with use.
Care: A quick wash in hot, soapy water and a towel dry is usually all the cleaning they need. For baked-on food, soak for a few minutes before scrubbing with a brush or nonabrasive sponge.
For Your Best Health
Is Heart Disease in Your Genes?
An international team of scientists has identified nearly a dozen genes that contribute to the buildup in coronary arteries commonly known as plaque. Early plaque deposits are soft, but over time they harden into what’s called coronary artery calcification. This cholesterol-and-calcium buildup can lead to life-threatening coronary artery disease, a condition responsible for up to one in four deaths in the United States. With this new discovery, it may soon be possible to target these genes in order to slow or halt the disease’s progression.
Despite the known role of genetics in plaque buildup, only a handful of contributing genes had previously been identified. Researcher Clint L. Miller, PhD, of the University of Virginia School of Medicine’s Center for Public Health Genomics, and his collaborators identified new genetic factors that influence the risk for this buildup by analyzing data collected from more than 35,000 people of European and African ancestry around the world, the largest such meta-analysis conducted to date.
By combining several statistical analysis methods, the scientists identified more than 40 candidate genes at 11 different locations on chromosomes linked to coronary artery calcification. Eight of these locations had not been previously connected to coronary calcification at all, and five were not yet reported for coronary artery disease. Genes at these locations play important roles in determining the mineral content of our bones and regulate key metabolic pathways in the formation of calcium deposits, among other functions. The researchers also identified genes in the adenosine signaling pathway, which is known to suppress arterial calcification. The findings were published in the journal Nature Genetics.
“By sharing valuable genotype and phenotype datasets collected over many years, our team was able to uncover new genes that may foreshadow clinical coronary artery disease,” says Dr. Miller. “This is a critical first step in identifying the biological mechanisms to target for primary prevention of coronary artery disease.”
Even before people develop coronary artery disease, doctors can detect calcium buildup inside the walls of the coronary arteries using noninvasive computed tomography (CT) scans. This imaging can strongly predict future cardiovascular events such as heart attacks and strokes. Calcium accumulation is also linked to other age-related diseases, such as dementia, cancer, chronic kidney disease, and even hip fractures. “Coronary artery calcification reflects the vessel’s accumulation of lifetime exposure to risk factors,” Dr. Miller says.
While additional research needs to be done to determine how best to target these genes and affected pathways, Miller says the new discoveries could set the stage for improved risk stratification or early interventions that prevent the progression of coronary artery disease before it can take hold. Some of the promising targets may even be susceptible to dietary changes or nutrient supplementation, such as with vitamin C or D. That could be a game changer for treating a disease responsible for more than 17 million deaths annually around the world.
These cukes make a zesty side dish and a terrific addition to sandwiches, burgers, and salads. They’re ready in less than an hour, but the flavor will intensify the longer they marinate in the fridge (bring them back to room temperature before serving).
Ingredients
2 large cucumbers, trimmed, peel left on
1 large red onion
1 tablespoon sea salt
1 bell pepper, any color, cored and cut into thin rings
1/4 cup extra virgin olive oil
3 tablespoons red wine vinegar, plus more to taste
2 tablespoons dill, minced
Directions
Use a mandoline or the thin slicing blade of your food processor to slice the cucumbers and red onions. Transfer them to a colander nestled in a large bowl and toss with the salt. Let sit for an hour to release some of their liquid. Rinse with cold water to remove extra salt and rinse out the bowl. Place the cucumbers and onions in the bowl along with the pepper rings. Add the olive oil, vinegar, and dill, and toss well. Allow the flavors to meld for at least 30 minutes before serving.
Chicken Sausage, Mushrooms, & Peppers Recipe with Apple Balsamic Vinegar, Demystifying Deglazing, Staying Safe on Halloween and While Playing Pickleball
Members of the Fresh-Pressed Olive Oil Club know how much I love to grill, but I also appreciate recipes that offer the convenience of cooking grill-friendly proteins on the stovetop. My sear-and-steam method for sausages is quick and easy, and using my new Apple Balsamic Vinegar to deglaze the pan adds a sweet note you’ll truly enjoy. This edition of the newsletter also focuses on important safety issues, with tips for avoiding injury during two of our most popular pastimes including pickleball.
Spicy or mild, chicken (or duck) sausages are a delicious change from the traditional pork. This dish also makes a great sandwich filling for a crusty baguette or roll.
Ingredients
3 tablespoons extra virgin olive oil
16 ounces chicken sausages
1 large red bell pepper, seeded and cut into small squares
10 ounces button mushrooms, cleaned and halved if large
1/4 cup Apple Balsamic Vinegar
1/4 cup water
Directions
Heat a large skillet or frying pan. When hot, add the olive oil and sauté the sausages, browning them well on all sides. Add the peppers and mushrooms, and sauté over medium heat until tender. Deglaze (see Quick Kitchen Nugget in this week’s newsletter) the pan with the vinegar, and then add the water, cover, and steam-cook for about 5 minutes more, depending on the size of the sausages (the internal temperature of the sausages should read 165°F with an instant-read thermometer).
Yields 4 servings
Healthy Ingredient Spotlight
Apple Balsamic Vinegar
The Apple Balsamic Vinegar in my latest Curated Culinary Selections is the original artisanal vinegar from Riegersburg, Austria, inspired by Italian balsamic vinegar and crafted with time-honored traditions. This is not a supermarket “flavored” vinegar but rather a vinegar made completely from fruit.
The apples are first sorted and washed, then crushed and pressed into juice. Next, the juice is cooked in copper vessels for 24 hours to reduce it to a quarter of its original volume, intensifying its flavor. The two-step fermentation process happens in big stainless-steel vats, after which the vinegar is moved into small oak barrels and aged for at least eight years—the apple balsamic in this year’s collection has been aged for 10 years! The complex process creates exceptional sweetness, a mild tartness, and a wonderfully strong aroma. I just love how completely unique it is.
With our tasting spoons at the ready, David Gölles, son of master maker Alois Gölles Jr, and I explored the vast cellars of this unique Austrian producer.
“Our business focuses especially on old, almost forgotten heirloom varieties of fruit. In contrast to the types of dessert fruit common today, heirloom fruit often results in more complex and interesting spirits and vinegars,” said master maker Alois Gölles Jr. This balsamic’s success literally boils down to the varieties Alois chooses, including Maschansker, Ilzer Weinler, Rosenapfel, and Bohnapfel, each selected for its special characteristics. “Our products are proof positive that such neglected types of fruit can be used to make especially delicious spirits and vinegars. It means doing a lot of the work by hand with great care and a lot of passion,” added Alois.
Why you should have this vinegar in your kitchen: Apple Balsamic Vinegar adds a touch of sweetness to greens as well as composed cheese-and-fruit salads, from mozzarella, tomato, and basil to spinach, blue cheese, and walnuts. It enhances pork roasts and chops, grilled fish, carpaccio, goat cheese, pâtés, and terrines. Just a few drops will brighten savory dishes, such as oven-roasted vegetables, and sweet ones, like panna cotta-type puddings and vanilla and fruit-based ice creams. Use it to deglaze your pan when making reduction sauces—add a spoonful or two along with some butter and—voilà!—an amazing accompaniment for steak.
Exploring the Gölles family orchards is an amazing experience. I love the way they tap into heirloom varieties of fruits for their exquisite products.
Quick Kitchen Nugget
Demystifying Deglazing
Deglazing is a quick technique to recapture all the tasty little bits of food that stick to your pan (pros call it the fond) after high-heat cooking. It simply involves adding some liquid—stock, wine, a spirit like brandy, or vinegar—to the pan (recipe directions will usually tell you how much liquid to use for the volume of food and how much sauce you want to create). You bring the liquid to a boil as you use a wooden spoon to loosen the bits, and then let it reduce, or cook down, until the sauce reaches your desired thickness. In general, the more liquid you add, the longer the reduction will take. Reduction time is particularly important when using wine or spirits to burn off the alcohol.
For Your Best Health
Staying Safe on Halloween
Smart precautions for trick-or-treat night aren’t just for children. Whether you are going out with kids or grandkids, are staying home to greet costumed visitors, or will be out and about on your own, consider these steps from the American Red Cross and the National Safety Council to help keep everyone safe.
If you’re taking kids trick-or-treating, have a flashlight to illuminate your path, place reflective tape strategically on their costumes, and avoid any houses that are dark.
Drive with caution and go slow. Kids may forget to look both ways when crossing streets, roads, or even driveways when going house to house. Be especially careful after sundown, when it is harder to see.
Make the approach to your front door safe. If you’ll be welcoming trick-or-treaters, light walkways and clear them of fallen leaves and any tripping hazards.
Protect against mischief-makers. Be sure to remove any valuables from your car and lock it; put it in your garage if you have one. Greet trick-or-treaters outside your front door—don’t invite anyone you don’t know inside—and keep valuables out of sight.
Fitness Flash
Pickleball for All
Over the past few years, pickleball has become all the rage—it’s the Zumba of the 2020s. It’s an activity that people of any age can enjoy, and its popularity has spurred communities large and small to build courts at a very fast pace. At the same time, doctors are seeing a rise in pickleball-related injuries, from strains and sprains to damage to the rotator cuff (the musculature around your shoulder joint) to fractures and even concussions.
Pickleball has many benefits—it can improve your mental health, promote healthy aging, lower the risk of chronic disease, and even boost your social life. “It actually provides a pretty good overall body workout,” says orthopedic surgeon and sports medicine specialist Brian Cole, MD, of RUSH University Medical Center in Chicago, a pickleball player himself. “It can help with balance, agility, reflexes and hand-eye coordination, and it doesn’t put excessive strain or stress on our bodies.” But, he adds, it’s important to stay safe while you’re on the court. Here are his tips.
Get your doctor’s go-ahead.
If you haven’t been very active in a while, you may not be as prepared to play as you think. You might also have an underlying condition that you aren’t aware of and that can put you at risk for injury. “Millions of people walk around with rotator cuff tears but have no pain because they’re well adapted,” Dr. Cole says. “But then they go out, adopt this new sport, and they do some funky move that puts them over the edge, and they become symptomatic.”
Warm up first.
Before you start any athletic activity, warming up to get your heart rate up and get blood flowing to your muscles will help prevent injury. Dr. Cole recommends a 10-minute warm-up that might begin with some jogging or jumping jacks.
Next, you might do some arm circles and shoulder rotations: Hold your arms straight out from your sides and rotate them in small circles, and then gradually make bigger circles before rotating in the opposite direction. Then, with your arms in front of you, rotate your shoulders forward and back.
Finish up with leg swings: Stand next to a wall for support, swing one leg back and forth, and then from side to side. Repeat with your other leg.
Work on your coordination.
A lot of pickleball injuries happen in the lower extremities—the legs, ankles, and feet. If you’re not well balanced and coordinated, you could be at higher risk for tripping and falling. “Effective footwork is crucial for maintaining balance, agility, and positioning on the pickleball court,” Dr. Cole says. “Unskilled footwork will decrease your skills and may be responsible for the most common pickleball injuries.” He recommends spending a few minutes on these practice drills to help you get used to some of the motions you’ll be making during play.
Side-to-side shuffle: Stand with your feet shoulder-width apart, and then quickly move side to side.
Cross-step drill: Start again with your feet shoulder-width apart. Cross one leg in front of the other diagonally. Then quickly move your back leg out from behind the front leg to return to the position you started in. Keep moving side to side, crossing and uncrossing your legs in this way.
Get the right gear.
First, make sure your paddle is appropriate for your strength level. You’ll be swinging it a lot, so it shouldn’t cause your arm to feel tired or overworked. “Lightweight paddles offer less strain and fatigue in your arms, as they weigh 7.5 ounces and less,” Dr. Cole says.
Next, choose the right shoes for the court, whether indoors or out. “Shoes for outdoor games should be durable enough for the surface of the court,” Dr. Cole says. “They typically have a modified herringbone pattern that optimizes the combination of give and grip. Indoor shoes have softer, thinner, lighter outsoles, so they’re best for hardwood surfaces.” Wear cushioning sports socks to help prevent blisters.
If you’re playing outdoors, also consider sunglasses to protect your eyes (wear with a strap to keep them in place during play). To protect against sun damage and skin cancer, choose a sunscreen with an SPF of 50 or above, Dr. Cole says.
Take a lesson.
Many clubs and park districts offer pickleball lessons to players of all skill levels. “Some would argue that pickleball is a sport that is more about strategy than physical ability, including strength and conditioning,” Cole says. “To be good at any age and stay injury free, take a lesson. Not only will you beat your opponent, but you will be more likely to stay in the game.”
