to Whenever I have poached pears, I think about Rémy Fünfrock, the pastry chef who changed my life forever. He took a just graduated girl (who was trying to figure out how to combine her passions with a job) under his wings, forbid her from applying to culinary school and jump started her career in the food industry. Rémy is also the first person to introduce me to poached pears.
Around this time ten years ago, on the Le Voyage section of the Café Boulud Palm Beach dessert menu, we featured a Frozen Hazelnut Parfait with Warm Poundcake and a Poached Pear.
Ridiculously delicious! Not to mention that all of Rémy's dessert looked like pieces of art.
Rémy taught me so many kitchen techniques and introduced me to new desserts from which I realized for the first time in my life I preferred fruit desserts over chocolate (gasp). I am forever grateful for the care and time he put into sharing the beauty of this fabulous trade, training me and answering all of many many MANY questions I had (even if he had to ask me to shut it once in awhile!).
When I was at the store the other day there was a great deal on organic Bartlett pears, so naturally I jumped on it and went straight home to poach. There are numerous ways to poach fruit, but I swoon over red wine poached pears likely because of the great memories from Café Boulud. Also, poached pears can be used for both sweet and savory dishes and look so elegant while being so easy to prepare. For this recipe, I added some citrus flavors and seasonal spices to go along with the fall mood.
In addition to the pears, I tried something new this time since I knew I was going to have the pears with my almond milk oats and sweetened up the red wine reduction by adding maple syrup. DELISH!
You can use the pears and sauce for a variety of dishes: serve with some yogurt or ice cream, slice and add to a sandwich or top off a salad. I fanned a pear and drizzled the sauce over my morning oats (see first pic) and had one of the best breakfasts ever!! Check out the recipes below!
Red Wine Poached Pears
& Maple Syrup Red Wine Reduction
Yields: 4 servings
In a small pot, bring all the ingredients (except the pears) to a boil, then turn down the heat to a simmer.
Place the pears on their sides (yes, only half the pear will be covered). Let simmer for 5 minutes and then flip the pears so the opposite side is covered. Repeat for about 20-30 minutes until the pears are a rich red cover and cooked yet firm.
Remove the pears from the heat and cool. Transfer the pears and red wine broth to a storage container and chill overnight (or at least 3 hours).
To make the reduction, remove the cinnamon sticks and pour the broth into another small pot. Simmer the broth for about 20 minutes until it starts to thicken to a desired consistency (note the maple syrup will thin it out a tiny bit). Stir in the maple syrup. Drizzle on top of your dish or let cool to use later.
with Hearty Apple Almond Crisp
You will quickly learn that I care a tremendous amount about breakfast, am a self-proclaimed breakfast-pusher and still believe it IS the most important meal of the day despite arguments and studies against the age-old saying.
This is why: breakfast jumpstarts my day and ultimately motivates me to end the day as well as it starts.
Eating breakfast is a daily reminder that I begin the day on the right foot, nourishing not just my body but also my mind. The positive start to the day gives me more energy physically and mentally, allowing me to concentrate better knowing that I am prepared to work or study without dealing with mood swings or cravings from lightheadedness due to low blood sugar levels. Choosing to have a healthful breakfast not only gets your engine going, but also prompts good decision making from the moment you get up. You are more likely to avoid the worse for you foods and prevent overeating at lunch or dinner.
Even if there are clashing studies on breakfast's physiological benefits, there are plenty of studies showing that skipping breakfast is associated with eating more throughout the day, greater BMI (body mass index), weight gain and metabolic syndrome, a group of risk factors that can lead to serious health problems such as heart disease and diabetes (1,2,3,4). Those risk factors include a large waist circumference, low HDL cholesterol levels (high-density lipoproteins aka ‘good cholesterol’), high triglyceride levels, high fasting blood sugar and high blood pressure (5). Earlier this year a prospective study from Sweden also reported that adolescents who skip breakfast or have "poor breakfast habits" are at increased risk for metabolic syndrome later in life. Eek! Too young!!
If your main excuse to skip breakfast is that you don’t have enough time in the morning to prepare, then try making it the night before (ex. overnight oats or yogurt parfait) or making something that is easy to eat during your commute (ex. veggie omelet wrap, homemade smoothie or nut butter on toast). Remember, breakfast doesn’t have to be huge or even comprised of traditional breakfast foods, but it does need to be a nutritious combination of complex carbohydrates, protein and healthy fats, and limited in sugar and saturated fats.
Check out one of my favorite balanced breakfasts that you only need to make once but can eat for a week (i.e. meal prep) when you know your schedule is going to be extra busy. My Hearty Apple Almond Crisp is loaded with fiber (whole grains, fruit), protein and omega-3 fatty acids, all necessary nutrients to keep my brain focused, my hunger managed, my mood stabilized, my digestive system running and my heart healthy.
And the recipe is easy peasy: place the fruit mixture in the pan, top with the oats mixture and bake in the oven until the crisp turns golden brown and the fruit liquids start to boil through the top. This recipe includes apples (yes, I am still using my Annual Farm Crawl apples - 13 pounds is a lot!), plums and blueberries, but feel free to get creative and switch up the combinations to your fruit preferences.
Hearty Apple Almond Crisp
Yields: 8 servings (7" x 11" glass baking pan)
Preheat oven to 375*F.
Combine the topping dry ingredients in a bowl. FYI - the flaxseeds have a strong nutty flavor to them so if you don't want that to stand out, cut the amount in half.
In a separate bowl, chop up the apples and plums into 1"-2" pieces and combine with the blueberries. Add all of the spices, orange juice and maple syrup from the first list of ingredients and stir until all of the fruit is coated. Spread the mixture into the bottom of a baking pan (make sure to grease it - I misted it with olive oil).
Add the almond milk, maple syrup and olive oil to the dry mix. Spread the oats mixture evenly on top of the fruit base.
Bake the crisp for ~45 minutes until the topping turns golden brown and the liquid starts to bubble through.
Eat alone or top with some nonfat plain Greek yogurt. Enjoy!! :D
and Apple Quinoa Porridge
The one thing that makes the end of summer acceptable for me is the Annual Farm Crawl my friends and I do each fall. This tradition warms my heart because not only do I get to escape the city for a day and play in nature but one of my best friends (who's also my go to eating buddy) flies in from Los Angeles and we girls spend the whole day catching up. Plus, I know I'll be spending a lot of time in my favorite room, the kitchen, baking amazing apple treats and cooking delectable dinners while fueling my body in the most healthful, nourishing way. I mean, just look at the loot I brought home!!
We always get our apples from Riamede Farms in Chester, New Jersey. Last year with the excessive rain the selections were limited but this year, there was an abundance of variety: Macoun, Cortland, Liberty, Jonagold, Gala, Macintosh, and Golden Delicious Smoothie. Oh they were so crispy and juicy! I tried to be conservative but somehow walked away with 13 pounds of apples!! :/
On the way out of the orchards I usually pick up some teeny pumpkins and gourds. However, for the first time, we went to the tomato patch and plucked fresh red and orange cherry tomatoes. Seriously nature's candy!!
In addition to Riamede Farms, we like to stop at a new (to us) farm too. This year, we drove up to Miller's Hill Farm in Mendham, New Jersey (just a bit away from Riamede). We were blown away! There was a rainbow display of tomatoes and bell peppers, and loads of fresh squash, eggplant, sweet corn, onions, garlic and hot peppers. My selection to your right:
We actually went to Miller's Hill Farm before Riamede Farms, but many of us had regrets about the farm fresh items we didn't get, so we returned when we finished apple picking. My regret?? The fresh eggs. I met the chickens and am always amazed by the beautiful variety in size and color of the eggs.
Now that I'm done bragging over my farm fresh luscious loot, I'll share the first of my many apple creations: Apple Quinoa Porridge for breakfast today. Full of protein, fiber, healthy fats and the freshest of fruit, I feel grateful for good friends, hard working farmers and the marvels of nature, and am also properly fueled to get this day started. Hope you all have a great one too! :)
Apple Quinoa Porridge
Yields: 2 servings
In a pot, bring the quinoa and water to a boil, then turn down heat and simmer for about 10-15 minutes until quinoa is fully cooked. Add almond milk, apple and cinnamon and cook on low heat until apple starts to get slightly soft.
Pull porridge from stove and pour into bowls. Top with blueberries, almonds and cacao nibs, and drizzle with maple syrup. And yes, of course you can choose any toppings you like! Enjoy!
February was National Heart Month and March is both National Nutrition Month AND National Colorectal Cancer Awareness Month, so eeeeeverybody is talking about fiber fiber fiber! But why???
Because most of us are lacking it in our diets! It’s recommended that women get at least 25 gm per day and men at least 38 gm per day (a bit less for both if you’re over 50 years of age), however, the average American diet only includes about 15 gm of fiber per day (1).
You’ve probably heard that you need fiber to maintain regular bowel movements, preventing constipation and stimulating the muscles of the digestive tract to stay healthy and toned. Yes, toned. Yet there are so many more reasons it’s vital to our health.
First it’s important to know there are two types of fiber:
1) Soluble fiber – absorbs water, forming a gel-like substance, solidifying and adding bulk to stools.
2) Insoluble fiber – mainly remains intact and speeds up stool’s movement out of the body.
In particular, soluble fiber helps reduce the risk of heart disease and diabetes. It binds with LDL ‘bad’ cholesterol and takes it out with your digestive trash, and it slows down the absorption of sugar aiding in regulating blood sugar levels. Fiber also works to keep our waistlines from expanding. Most sources of fiber are low in fat, sugar and calories, and soluble fiber actually slows the movement of food in the upper part of the gastrointestinal tract keeping you feeling full. Additionally, while studies are mixed, many of them have shown that fiber helps reduce the risk of colon cancer, which is the second leading cause of cancer deaths in the USA with about five percent of the population being diagnosed with it (2).
So where does one get all this fiber? Plant based foods.
Fiber is the indigestible portion of plants. For example, it is found in the bran (outer shell) of grains, which is why eating whole grains is preferable to refined, processed ones that have stripped the grain of its outer fiber containing layer. Soluble fiber sources include oats, oat bran, cereal brans, barley, rye, fruits, vegetables, legumes (aka beans and peas), seeds and seaweeds. Insoluble fiber is found in whole-wheat flour, whole grain items, brown rice, wheat bran, vegetables, legumes, nuts and seeds (3).
And how does one get enough fiber in his or her diet?
To start, get your recommended 2 cups of fruit and 2 ½ to 3 cups of vegetables per day. Choose whole fruit and vegetables, not the juice forms, and eat the skin or peels, such as on apples, carrots and potatoes, because that’s where a lot of the fiber is in additional to a multitude of vitamins and minerals. Make a fruit and nonfat plain yogurt parfait for breakfast, add it to your whole grain cereals or eat fruit for dessert. Throw vegetables into everything from salads, soups, sandwiches, sauces, etc.
Choose whole grains, especially in bread and pasta products. Look for labels that say ‘100% whole wheat’ or ‘whole grain,’ and that include whole wheat, oats or barley as the first listed ingredient. Add oat bran, flaxseed meal or chia seeds to yogurt or cereal. When baking or cooking, substitute at least half of the flour with whole wheat flour.
Try substituting plant-based protein (ex. nuts, beans) for meats and cheese. Add nuts, beans or peas to soups, salads and pasta dishes, or even mash them up to make a fresh homemade dip for some cut up broccoli, carrot sticks or whole grain crackers.
ALWAYS read food labels. Look for at least 4 gm of fiber per serving. And be creative!
What else do you need to know? If you start to increase the amount of fiber you’re eating, do it slowly because adding fiber to your diet may cause you to feel bloated. Make sure to drink enough water for the fiber to absorb and to help it function properly in your system. Lastly, be careful not to just eat fiber filled products because too much of anything, even good for you foods, can be harmful, and too much fiber may lead to mineral deficiencies.
Below I’ve included a winter appropriate 'fiberful' sweet treat recipe. It's also suitable for vegans. Enjoy for breakfast, a snack or even dessert! :)
Zucchini Carrot Flaxseed Meal Whole Wheat Mini Loaves
Sift together the flour, flaxseed meal, baking powder, baking soda, salt and spices together in a bowl. Set aside.
Mix the coconut milk, applesauce, coconut sugar, maple syrup and vanilla in a bowl. Add the zucchini and carrots. Add the nuts if desired.
Add the dry mixture to the wet mixture and stir until just combined.
Lightly grease the baking pans and spread the mixture evenly into each one.
Bake @350*F for about 45-60 minutes or until a toothpick/knife comes out clean.
Yields: 4 mini loaves
People who know me know that I LOVE snow and any snow sports, however, don't mistake that for loving cold weather!! It has been freezing in the East and all I could think of today when I woke up was simulating something spring and summer like. Success: Tropical Mango Coconut Smoothie. While drinking it I day dreamed I was back on the beach during our Puerto Morales, Mexico vacation...ahh, the memories...
This smoothie is fruity, creamy and naturally tasty with no added refined sugar, and best of all packed with antioxidants, numerous vitamins (A, B's, C, K) and minerals (copper, iron, manganese, phosphorus, potassium, selenium...and more) needed for all sorts of brain and body functions, and loads and loads of fiber to help keep you full and help prevent heart disease!
Now time to stop typing and put the mittens back on...Brrrrr!! ;)