Mark Hyman’s book “Food: What the Heck Should I Cook?” (301 pages, Little, Brown Spark, $32) is part of an emerging genre of books that help us prepare food that is both healthy and also tastes good. What I like about his approach is that he seems to strike a good balance between paleo and vegan approaches (what Hyman humorously refers to as “pegan”). In the recipes I sampled, several stood out as being delicious, healthy and often relatively easy to prepare.
The uplifting herbal hemp latte is vegan with an impressive list of healthy ingredients, but most importantly received a thumbs up from my high school-aged son. The Thai broccoli fish stew received good reviews from several family members and overall seemed like a solid main course with salmon. This dish reminded me of a shrimp dish from Rebecca Katz’s “The Healthy Mind Cookbook,” which was a memorable dish for me, because that recipe helped me launch my home chef career in 2016.
My son also gave a solid thumbs up to the immune boosting bone broth. It may seem like a chore to boil down beef bones and vegetables, but the end product was well worth it.
To start off the day with a delicious breakfast, the grain-free lemon blueberry pancakes were my favorite. The combination of cassava flour plus coconut flour along with lemon and blueberry definitely elevates these pancakes to more deliciousness than the average grain-free pancakes (you might even forget to add maple syrup).
Impressively enough the golden cauliflower Caesar salad managed to hold its own at Christmas dinner. My wife said simply, “It rocks!” and she particularly was convinced I had used real anchovy when in fact it was a vegan recipe.
Cookbook Critic runs Wednesdays in Zest. This week’s Cookbook Critic is Jeffrey Etemad, of Novato, an osteopathic physician with a keen interest in healing through nutrition .
RECIPES
Uplifting herbal hemp latte
Serves 1
Prep time: 5 minutes
1 ½ cups hot filtered water
3 tablespoons hemp seeds
1 large pitted Medjool date
1 teaspoon ashwagandha powder (or can substitute equivalent amount of liquid extract)
1 teaspoon MCT oil
¼ teaspoon ground nutmeg
Pinch of sea salt
Combine all ingredients in a blender and blend until smooth. Drink right away.
Thai broccoli fish stew
Serves 4
Prep time: 15 minutes
Cook time: 20 to 25 minutes
2 tablespoons avocado oil
1 large white onion finely diced
½ cup tightly packed finely chopped fresh cilantro
¼ cup plus 2 tablespoons red curry paste
2 teaspoons ume plum vinegar
1 tablespoon gluten-free tamari
1 tablespoon pressed garlic
5 cups finely chopped broccoli
4 cups vegetable or chicken broth
1 can full-fat coconut milk
2 tablespoons lime juice
3 tablespoons gluten-free no-sugar-added fish sauce
10 ounces baby spinach
1 pound boneless, skinless wild-caught salmon, cut into 1-inch cubes
½ cup minced green onions
⅓ cup fresh mint
1 lime, quartered
Heat avocado oil in a large pot over medium heat until shimmering. Add the onion and saute for 5 minutes. Add the cilantro, curry paste, ume vinegar and tamari, then stir well for 2 minutes.
Add the garlic and broccoli and stir well to coat the broccoli, then add the broth. Cook over medium heat until the broccoli is tender, about 7 minutes.
Stir in the coconut milk, lime juice and fish sauce. Completely submerge all the baby spinach in the soup, then add salmon and simmer until cooked through, 6 to 8 minutes, depending on the thickness of the fish.
Serve the soup right away, garnishing each portion with green onions, mint and a lime wedge. If making the soup ahead of time, wait to add salmon and spinach until reheating.
Immune-boosting bone broth
Makes 8 cups
4 pounds grass-fed beef marrow bones, cut in half by a butcher
2 pounds meaty bones from grass-fed beef (such as short ribs, shank or oxtail)
1 large carrot, unpeeled, roughly chopped
1 leek, ends trimmed, roughly chopped
2 yellow onions with skin, quartered
1 parsnip, peeled and roughly chopped
1 celery root, peeled and quartered
1 head garlic with peel, halved crosswise
15 cups filtered water, plus more if necessary
½ cup apple cider vinegar
2 celery stalks, roughly chopped
2 fennel bulbs, quartered
2 star anise
2 bay leaves
1 tablespoon sea salt
2 tablespoons black peppercorns
Preheat oven to 450 degrees. Combine beef bones, carrot, leek, onions, parsnip, celery root and garlic in a roasting pan and roast for 20 minutes. Toss the contents of the pan, then continue to roast another 20 minutes, until carmelized.
In a large slow cooker, combine the water, vinegar, celery, fennel, star anise, bay leaves, salt and peppercorns. Scrape the roasted bones and vegetables into the pot along with any juices (or put everything in a large pot on the stovetop). Cover and cook on low for 8 to 24 hours.
Skim and discard any foam that rises to the top as the broth cooks. Let cool to room temp, then strain through a fine-mesh sieve. Refrigerate overnight.
Remove solidified fat from the top. Leftovers may be stored 3 to 4 days in the fridge or several months in the freezer.
Grain-free lemon-blueberry pancakes
Makes 12 (4-inch) pancakes
Prep time: 10 minutes
Cook time: 40 minutes
6 large pasture-raised eggs
1½ cups unsweetened coconut milk
3 tablespoons lemon juice
1 ½ tablespoons raw honey (optional, also could use date nectar or coconut nectar)
1 tablespoon vanilla extract
¾ cup cassava flour
¾ tablespoon baking powder
Pinch of sea salt
¼ cup plus 2 tablespoons coconut flour
1½ tablespoons grated lemon zest, plus more for garnish
6 teaspoons coconut oil (can also use avocado oil or ghee)
1¼ cup fresh blueberries
Maple syrup (optional).
In a large bowl, whisk together eggs, coconut milk, lemon juice, honey or date or coconut nectar (if using) and vanilla until well combined. Mix in the cassava flour, baking powder and sea salt, then add coconut flour and stir well. Fold in the lemon zest and let batter rest for 3 minutes.
Heat coconut or avocado oil or ghee in a large skillet over medium heat. Add two or three approximately ¼-cup portions of batter and immediately sprinkle and small handful of blueberries on top of each. Cook for 3 minutes, then flip and cook another 3 to 4 minutes, until golden brown.
Serve with additional lemon zest and maple syrup or date syrup if desired.
Golden cauliflower Caesar salad
Serves 4
Prep time: 15 minutes
Cook time: 20 minutes
Roasted cauliflower:
5 cups cauliflower florets (one medium-sized head of cauliflower)
1½ tablespoons avocado oil
1 teaspoon ground turmeric
½ teaspoon onion powder
½ teaspoon sea salt, plus more to taste
Dressing:
¼ cup extra virgin olive oil
2 tablespoons Dijon mustard
1 tablespoon plus 1 teaspoon gluten-free tamari
¼ teaspoon lemon zest
1 tablespoon lemon juice
½ cup pine nuts (could substitute slivered almonds or another favorite nut)
½ shallot, minced
2 tablespoons capers, drained and chopped
2 teaspoons pressed garlic
¼ teaspoon ground turmeric
¼ teaspoon freshly ground black pepper, plus more for seasoning
Salad:
4 heads little gem lettuce (or could use an equivalent amount of romaine) washed and leaves separated
2 tablespoons hemp seeds
4 lemon wedges
Preheat oven to 375 degrees.
Line baking sheet with parchment paper. In a large mixing bowl, toss the cauliflower with avocado oil, turmeric, onion powder and salt. Spread the cauliflower on the lined baking sheet. Roast for 20 minutes, or until the cauliflower has started to brown and is easily pierced with a fork. Let cool slightly.
Meanwhile, for the dressing: Combine all ingredients in a small food processor and blend until smooth.
To assemble the salads: Toss the cauliflower with the dressing in bowl. Divide the gem or romaine leaves among four plates and spoon cauliflower mixture over each bed of lettuce. Top each serving with 1 ½ teaspoons hemp seeds, a lemon wedge, and more sea salt and fresh ground pepper to taste.
Love to cook or bake?
The IJ has lots of great new cookbooks that need reviewers. If you’re interested in being a Cookbook Critic for the IJ, please email vlarson@marinij.com and include a little about yourself, your Marin town, your cooking expertise, any dietary restrictions and the types of foods you like to cook or bake. Please put “Cookbook Critic” in the subject line. You get to keep the cookbook as a thank you.
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