Couscous is made by rolling moistened semolina into a crumbly mixture, sifting it through a sieve to the desired size, then steaming and drying it. Some couscous, such as moghrabeih and maftoul, is rolled into pea-sized or larger pellets. Not technically couscous, Ptitim — popularized as Israeli or pearl couscous — is a pasta product invented in the 1950s as an affordable rice option in Israel.

The word couscous represents both an ingredient and an iconic dish. Its origins trace back to the Berber ethnic group of Numidia and it is referred to by multiple names across North Africa and the Middle East, including seksu or kseksu, meaning “well-rolled grains,” or kuskus, related to a word meaning “to pound small,” or names that seem to mimic the sounds of “skss, skss” made from sifting semolina through a sieve.

In the Kitchen: Substitute rice, pasta or other grains with couscous to plump up salads, add body to soups and stews, soak up flavorful sauces or create contrasting textures for vegetables, legumes, poultry and meat dishes.

The mild flavor of couscous complements fish, savory breakfast porridge and desserts and softens pungent ingredients including saffron, turmeric, harissa and ras el hanout spice blends.

Steaming couscous ensures tender, separated grains. Traditional pots for steaming couscous include the couscoussier, which cooks meats and vegetables in a liquid below an upper section designed to steam the couscous. A double boiler fitted on top with a fine sieve is a fine substitute.

Couscous can be simmered in a liquid and drained; however, for lighter, fluffier textures, add 1 cup couscous to 1 cup of a boiling liquid in a pot or a dish heated in a microwave, then stir, cover and set aside for 5 to 7 minutes or until water is absorbed and then fluff with a fork. This cooking method is most often used for the types of couscous that are readily available in the U.S., since they have been pre-steamed and dried, and need only to be reconstituted in boiling water. Use a pot or microwave dish that is large enough for couscous to expand by three to four times its original volume.

Couscous makes an easy, festive centerpiece for family dinners and parties. In North Africa, it’s traditionally integral to the main dish and is served in a large, shallow dish, such as a Moroccan gasaa, with ingredients placed in the middle and sauces spooned on top.

In the Clinic: Like other wheat products, couscous is available either as a refined grain or made with whole-wheat flour, so its nutrient content can vary. The wheat endosperm, which is left intact in both forms, contains the carotenoids lutein and zeaxanthin, giving a golden hue to couscous made from semolina flour.

A ½-cup serving of plain, cooked couscous contains about 90 calories, 1 gram of fiber and 3 grams of protein. This portion is an excellent source of selenium, meeting nearly 40% of the recommended daily value. Selenium, an essential trace mineral, is a component of enzymes and proteins called selenoproteins that support thyroid gland function and DNA synthesis and protect against infection and oxidative cell damage.

People with celiac disease should avoid eating semolina couscous, which contains gluten; however, some gluten-free varieties are made from corn, sorghum, buckwheat, millet and fonio, a type of millet.

In Quantity: Semolina couscous is commonly found in grocery stores in a medium-grain size and available in coarse or fine granules in many Middle Eastern markets, online stores and foodservice vendors.

One cup of raw couscous can yield 4 cups cooked, depending on the type of couscous and cooking method. For larger quantities, 1 pound raw can yield nearly 9½ cups cooked.

To limit oxidation and rancidity, store uncooked couscous for up to a year in a dry, cool space in an airtight container. For large batches or when preparing couscous in advance, cool in shallow containers and refrigerate or freeze immediately to reduce the risk of toxins forming from bacillus cereus. Store cooked couscous for up to four days in the refrigerator or frozen for up to four months.

Try these recipes: Sweet Breakfast Couscous and Colorful Couscous Salad

References

Boyacioglu H. Global durum wheat use trending upward. World Grain website. https://www.world-grain.com/articles/8777-global-durum-wheat-use-trending-upward. Published October 23, 2017. Accessed February 2, 2021.
Chemache L, Kehal F, Namoune H, et al. Couscous: Ethnic making and consumption patterns in the Northeast of Algeria. J Ethnic Foods. 2018;5(3):211-219. Accessed February 5, 2021.
Colasuonno P, Marcotuli I, Blanco A, et al. Pigment Content in Durum Wheat (Triticum turgidum L. var durum): An Overview of Quantitative Trait Loci and Candidate Genes. Front. Plant Sci. 2019;10:1437. Accessed February 20, 2021.
Cooking Couscous: Cooking with Commercial Quick-Cooking Couscous. Epicurious website. https://www.epicurious.com/recipes/food/views/cooking-couscous-cooking-with-commercial-quick-cooking-couscous-373715. Published December 9, 2011. Accessed February 20, 2021.
Divided Maghreb countries celebrate one common thing: The Couscous. The North Africa Journal website. https://north-africa.com/2020/12/divided-maghreb-countries-celebrate-one-common-thing-the-couscous/. Published December 17, 2021. Accessed February 2, 2021.
Grains. Cook’s Info website. https://www.cooksinfo.com/grains. Updated April 5, 2021. Accessed February 5, 2021.
How long should I keep leftover food? Food and Nutrition Information Center. United States Department of Agriculture National Agricultural Library website. https://www.nal.usda.gov/fnic/how-long-should-i-keep-leftover-food. Accessed March 5, 2021.
Lynch F. The book of yields: accuracy in food costing and purchasing. Hoboken, NJ:John Wiley;2005:47.
Masibay K. Couscous: A Middle Eastern staple, couscous is a quick and delicious alternative to rice or pasta. Fine Cooking website. https://www.finecooking.com/article/couscous. Accessed March 5, 2021.
McGee H. On Food and Cooking, The Science and Lore of the Kitchen. New York, NY: Simon & Schuster; 2004:576.
Mchabcheb B. Making Real Moroccan Couscous. Fine Cooking website. https://www.finecooking.com/article/making-real-moroccan-couscous. Accessed February 5, 2021.
Plant Sciences. North Dakota State University website. https://www.ag.ndsu.edu/plantsciences/research/durum/products. Accessed February 2, 2021.
Schwartz S. Why Israeli couscous was once known as Ben-Gurion rice — and more: Israel through its food. Montreal Gazette website. https://montrealgazette.com/life/why-israeli-couscous-was-once-known-as-ben-gurion-rice-and-more-israel-through-its-food. Published June 21, 2021. Accessed March 5, 2021.
Senior K. Bacillus Cereus, Cereals and Rice. Types of Bacteria website. http://www.typesofbacteria.co.uk/bacillus-cereus-cereals-rice.html. Updated September 2, 2015. Accessed March 5, 2021.
The Nutrition Source: Selenium. Harvard T.H. Chan School of Public Health website. https://www.hsph.harvard.edu/nutritionsource/selenium/. Accessed February 20, 2021.
Wright C. North Africa: History of Couscous. Clifford A Wright website. http://www.cliffordawright.com/caw/food/entries/display.php/topic_id/3/id/34/. Accessed March 5, 2021.

SERVINGS: 8
SERVING SIZE: 8 ounces (251 grams)
PREP TIME: 20 minutes
COOKING TIME: 32 minutes

Ingredients

• ¾ teaspoon salt
• 1¼ cup yellow cornmeal
• 2½ teaspoons (13 milliliters) olive oil, divided
• 1 15-ounce can corn kernels, drained and rinsed
• 1 15-ounce can chickpeas, drained and rinsed
• 1 15-ounce can fire-roasted diced tomatoes
• 1 4-ounce can fire-roasted green chilies
• 2 garlic cloves, minced
• 2 teaspoons (11 milliliters) low-sodium tamari
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• ⅛ teaspoon cayenne pepper

Instructions

1. Preheat oven to 400°F (204°C).
2. In a 3-quart saucepot over medium high heat, add 5 cups water and salt. Whisk in cornmeal. Bring to a simmer, whisk vigorously and cover with lid partially ajar to vent steam. Reduce heat to medium-low. Whisk periodically and cook until thickened, about 20 minutes.
3. Coat a 9-by-12-inch baking dish with ½ teaspoon oil.
4. In a large skillet over medium heat, add corn and let heat for 5 minutes. Stir in 2 teaspoons olive oil and cook until brown on one side, about 6 minutes.
5. In the same skillet, add chickpeas, tomatoes, green chilies, garlic, tamari, oregano, paprika and cayenne. Stir and let simmer until liquid reduces, about 6 minutes. Remove from heat.
6. Pour cornmeal into the baking dish and spread into an even layer, then top evenly with the chickpea mixture. Bake for 15 minutes or until warmed through.

NUTRITION PER SERVING: 196 calories, 3g total fat, 0g saturated fat, 0mg cholesterol, 643mg sodium, 37g carbohydrate, 5g fiber, 5g sugar, 6g protein, NA potassium, NA phosphorus

Taste perception (sensing the five taste qualities — salty, sweet, bitter, umami and sour) and olfaction (estimated to detect more than a trillion different odors) are a sensory duo. While our ability to smell plays a dominant role in food enjoyment, quality of life and nutrition-related health outcomes, smell impairments are often undiagnosed and have negative health consequences.

Sense of smell begins with orthonasal olfaction, when the nose detects odors. Upon chewing and swallowing food, odors and aromatic compounds are sensed via retronasal olfaction in the nasal cavities, tissues and nerves that send neurological signals to the olfactory bulb in the brain.

Olfactory Impairment and Prevalence
Sinus infections or inflamed mucus membranes can inhibit or limit flavor perception without disrupting taste receptors that perceive taste qualities such as sweet and salty.

The smell disorder hyposmia, meaning a reduced sense of smell, and parosmia, which causes distorted smells, have become more prominent as a reported COVID-19 symptom along with anosmia, the complete loss of smell. Prior estimates have been obtained through the National Health and Nutrition Examination Survey, which includes self-reported, subjective assessments and objective assessments, including tests of participants’ odor perception and taste function. The 2013-2014 NHANES results indicated that more than 12% of adults 40 and older had olfactory impairment, of whom 3% had complete loss of smell or a severely reduced sense of smell.

Men may experience more smell impairments, potentially double that of women, and most studies indicate significant declines in olfactory function with age.

Olfactory impairment is commonly underrepresented when people self-report or use subjective assessments, rather than objective assessments. For example, in a systematic review and meta-analysis of 175,073 people from 10 countries, olfactory impairment was 9.5% using self-reporting compared to 29% with objective assessments.

According to Danielle Reed, PhD, associate director of Monell Chemical Senses Center in Philadelphia, “the prevalence for COVID-19-related smell loss is [as of March 2021] 46% when the sense of smell is measured by self-report and 69% when measured objectively. This estimate is based on 202 studies done on 151,389 people.”

Quality of Life and Nutrition-related Health
The smell and taste impairments caused by COVID-19 raised awareness of chemosensory disorders, which have the potential to result in significant mental and physical health consequences and present as an invisible disability. “Emotional health and well-being, socialization and physical conditions may interplay with chemosensory perceptions and affect what people think, choose and ultimately eat or drink,” says Jacqueline B. Marcus, MS, RDN, LDN, FADA, FAND, author of Aging, Nutrition and Taste (Elsevier, 2019) and founder of TasteOverTime.com.

The olfactory bulb is connected to the limbic system, which is involved in memory, emotion and learning, explaining why specific odors can evoke emotional responses, influence behavior and trigger memories of long-forgotten events of childhood pastimes, family meals and celebrations. People with anosmia and smell impairments often report feelings of isolation, anger, apathy and depression and a disconnect from people who aren’t aware of the impact of loss of smell. Marcus adds that “this ‘perfect storm’ may result in decreased interest in food consumption, adequate nutrition or compromised health. Sometimes isolation may be the turning point.”

Nutrition-related health issues can develop from smell impairment and, over time, may result in weight changes, malnutrition and nutrient deficiencies, particularly among elderly populations. The issue isn’t easily resolved by simply promoting nutrient-rich foods. “Overall, people who lose their sense of smell may avoid eating because it is not enjoyable and they may be malnourished or lose weight,” says Reed. “But some people, especially those with a partial sense of smell, may overeat to compensate for the loss of smell, for example, salty chips or sweet ice cream.”

Based on preliminary research, inadequate nutrition can also lead to further nutrient deficiencies of which minerals zinc, copper and magnesium as well as vitamins A, E, B₁₂ and D may cause or exacerbate smell and taste impairments.

Health-related Smell Impairment
Most common: Head trauma, nasal polyps, allergic rhinitis and upper respiratory infections are leading causes of impaired olfaction. Respiratory infections from bacteria or viruses often resolve without serious threats to health; however, COVID-19 increased awareness that sensory changes can signal a potentially deadly virus and become more predictive of infection than other common COVID-19 symptoms.

Neurological: Alterations in smell also may be early symptoms of neurological diseases such as multiple sclerosis, Alzheimer’s disease and Parkinson’s disease, in which a decline in sense of smell may signal the condition several years before a diagnosis or primary symptoms develop. Multiple studies indicate 85% to 90% of patients with Alzheimer’s experience smell impairment and 45% to 96% of those with Parkinson’s disease do as well.

Diabetes: A large meta-analysis indicated olfactory impairment in people with diabetes was 1.58 times the control group and associated with both Type 1 and Type 2 diabetes. The impact of hyperglycemia and diabetic neuropathy on the olfactory nerve was proposed as a central mechanism of sensory decline. For adults 40 and older with diabetes, the 2013-2014 NHANES data indicated a significant trend in severe anosmia or severe hyposmia for people on oral and insulin treatment, but no association was observed between the duration of diabetes and the prevalence of olfactory dysfunction.

Cancer: Between 70% to 77% of cancer patients experienced taste alterations during some types of chemotherapy. In a review of 11 articles, reduced perception of sweet was associated with malnutrition and undernutrition. However, the impact of cancer treatment on olfactory function is understudied and studies of taste alterations of patients mostly rely on self-reports without pre-treatment chemosensory assessment.

Medications: Half of the top 100 prescription medications used in 2017 elicited taste or smell complaints or disorders. In a review of clinical trials, more than 350 medications were associated with taste alterations and more than 70 with olfactory effects. The incidence of adverse chemosensory effect on average was 5% across most medications but ranged as high as 66% for an insomnia drug; however, researchers noted limitations of self-reported data. A primary concern expressed in the research was the impact on reduced medication compliance for patients experiencing taste and olfactory side effects.

Assessment
Multiple studies mention the limitations of self-reported taste and olfactory symptoms and risks of undiagnosed patients. Reed believes smell and taste assessments should be part of routine clinical care and suggests practitioners “consider using new quick tests, especially for the sense of smell.”

In 2013, a continuing medical education article in the American Family Physician journal recognized that patients don’t often notice or differentiate between losses of smell or taste and recommended physicians become more familiar with symptoms, pre-clinical signs of serious conditions and consider using standardized questionnaires, office-friendly smell disorder tests and referring to otolaryngologists or smell and taste centers.

Marcus suggests that because people may be unaware of chemosensory changes, nutrition and health professionals can potentially flag nutrient and health issues by asking unobtrusive questions about basic perceptions of taste and smell.

Food Preparation and Culinary Nutrition
The sense of smell is an effective warning system for gas leaks, fire and toxic fumes, yet it fails as a reliable indicator of rotten foods; the olfactory senses cannot detect pathogenic bacteria. It’s important to teach people with chemosensory impairment to store foods properly and notice discoloration and texture changes in foods.

Chemosensory impairment often reduces appetite and interest in eating. Experiencing an appetite is key to both food enjoyment and sufficient intake of calories; however, promoting ways to build an appetite can be negatively associated with overeating. “The topic of appetite and weight is touchy,” Marcus says. “If foods and beverages look good and smell great, people may eat more, and the reverse may also be the case. Improving the appearance and texture of food and enhancing aromas may arouse appetite. But there are so many other factors that contribute to weight gain, other than the ingestion of tasty and aromatic foods and beverages.”

Depending on the level and type of chemosensory impairment, culinary skills that may help increase interest in eating include:

TASTE QUALITIES: Highlight favorite tastes that are perceived. If sour is sensed and appreciated, create sour marinades, sauces or dressings.

PHYSICAL SENSATIONS: Create textures based on preferences such as grain berries for bouncy, al dente texture, crunchy nuts or crisp vegetables for contrast and pungent spices or condiments, as desired.

HEIGHTEN FLAVORS: Use salt to enhance natural flavors or ingredients such as MSG to boost savory, umami flavors without increasing sodium.

Smell Disorder Resources

Want more info? These resources include support options and practical details for professionals:

• abScent Community Support
• Fifth Sense Community Support
• Monell Center Resources and COVID-19
• National Institutes of Health: NIDCD: Smell Disorders

References

2019 Food and Health Survey: Consumer Attitudes Toward Food Safety, Nutrition and Health. The International Food Information Council Foundation website. Published May 22, 2019. Accessed March 18, 2021.
Bigman G. Age-related Smell and Taste Impairments and Vitamin D Associations in the U.S. Adults National Health and Nutrition Examination Survey. Nutrients. 2020;12(4):984.
Chan J, García-Esquinas E, Ko O, et al. The Association Between Diabetes and Olfactory Function in Adults. Chemical Senses, 2018; 43(1):59–64.
Ciurleo R, De Salvo S, Bonanno L, et al. Parosmia and Neurological Disorders: A Neglected Association. Perspective Article. Front Neurol. 2020;11:543275.
Dalton P, Doty RL, Murphy C, et al. Olfactory assessment using the NIH Toolbox. Neurology. 2013;80(11):S32-S36.
Desiato V, Levy D, Byun Y. The Prevalence of Olfactory Dysfunction in the General Population: A Systematic Review and Meta-analysis. 2021;35(2).
Devere R. Smell and taste in clinical neurology: Five new things. Neurol Clin Pract. 2012;2(3):208-214.
Gamper E, Zabernigg A, Wintner M, et al. Coming to Your Senses: Detecting Taste and Smell Alterations in Chemotherapy Patients. A Systematic Review. J Pain Symptom Manage. 2012;44(6):880-895.
Haehner A, Hummel T, Reichmann H. Olfactory loss in Parkinson’s disease. Parkinsons Dis. 2011;2011:450939.
Halloran A. When Odors Warn: What Does the Nose Know? Food Safety News website. Published July 23, 2011. Accessed March 26, 2021.
Hoffman H, Rawal S, Li C, et al. New chemosensory component in the U.S. National Health and Nutrition Examination Survey (NHANES): first-year results for measured olfactory dysfunction. Rev Endocr Metab Disord. 2016;17(2):221-240.
Howell J, Costanzo RM, Reiter ER. Head trauma and olfactory function. World J Otorhinolaryngol Head Neck Surg. 2018;4(1):39-45.
Hummel T, Landis B, Hüttenbrink K. Smell and taste disorders. GMS Curr Top Otorhinolaryngol Head Neck Surg. 2011;10(04).
Keller A, Malaspina D. Hidden consequences of olfactory dysfunction: a patient report series. BMC Ear Nose Throat Disord. 2013;13(1):8.
Kim S, Windon M, Lin S. The association between diabetes and olfactory impairment in adults: A systematic review and meta-analysis. Laryngoscope Investig Otolaryngol. 2019;4(5):465-475.
Malaty J, Malaty I. Smell and taste disorders in primary care. Am Fam Physician. 2013;88(12):852-9.
Morrison J. Human nose can detect 1 trillion odours. Nature website. Published March 20, 2014. Accessed March 18, 2021.
Murphy, C. Olfactory and other sensory impairments in Alzheimer disease. Nat Rev Neurol. 2019;15 11–24.
Nolden A, Hwang L, Boltong A, Reed DR. Chemosensory Changes from Cancer Treatment and Their Effects on Patients’ Food Behavior: A Scoping Review. Nutrients. 2019;11(10):2285.
Pinto J, Wroblewski K, Kern D, et al. Olfactory dysfunction predicts 5-year mortality in older adults. PLoS One. 2014;9(10):107541.
Rabin R. Some Covid Survivors Haunted by Loss of Smell and Taste. The New York Times website. Published January 2, 2021. Accessed March 22, 2021.
Risso D, Drayna D, Morini G. Alteration, Reduction and Taste Loss: Main Causes and Potential Implications on Dietary Habits. Nutrients. 2020;12(11):3284.
Schiffman S. Influence of medications on taste and smell. World J Otorhinolaryngology Head Neck Surg. 2018;4(1):84-91.
Simeone S, Esposito M, Gargiulo G, et al. The CiTAS scale for evaluating taste alteration induced by chemotherapy: state of the art on its clinical use. Acta Biomed. 2019 Jul 8;90(6-S):17-25.
Solomon A. What Happens When You’re Disabled but Nobody Can Tell. The New York Times website. Updated July 20, 2020. Accessed March 18, 2021.
Soudrya Y, Lemogne C, Malinvaud D, et al. Olfactory system and emotion: Common substrates. Eur Ann Otorhinolaryngol Head Neck Dis. 2011;128(1):18-23.
Spence C. Just how much of what we taste derives from the sense of smell? Flavour. 2015;4(30).
Yang J, Pinto JM. The Epidemiology of Olfactory Disorders. Curr Otorhinolaryngol Rep<e/m>. 2016;4(2):130-141.
Zabernigg A, Gamper E, Giesinger J, et al. Taste alterations in cancer patients receiving chemotherapy: a neglected side effect? Oncologist. 2010;15(8):913-920.

Most commonly used as a seasoning, garlic is a vegetable. The two main varieties are softneck, also known as “braiding” garlic, and hardneck. Most grocery stores carry dried softneck bulbs, which are bred more for long storage rather than flavor. Hardneck is sold as bulbs in farmers markets or specialty grocery stores and can produce garlic scapes, which are edible flower stalks with a mild garlic flavor. Bulbs include red and purple striped cultivars such as Siberian, Chesnok Red and Spanish Roja and range in flavor from mild and sweet to tangy and smoky.

In the Kitchen: Garlic’s pungency limits eating it as a raw vegetable but elevates it as an aromatic and spicy ingredient. Its strong flavor comes from the activation of the enzyme alliinase, when whole cloves are prepared, and its reaction with alliin, resulting in allicin and the formation of organosulfur compounds. Because garlic potency depends on how much alliinase is released, crushed garlic is more pungent than sliced garlic.

Cooking garlic makes it mild and savory, and a low-heat roast yields caramelized flavors. However, overly browned garlic can taste bitter, and its low concentrations of water and fructose cause it to burn quickly. Unique textures and flavors develop when garlic is smoked, pickled or aged, such as with black garlic, a soft-sticky, jammy and umami-rich ingredient popular in Asian cuisine.

A common aromatic ingredient in savory dishes, garlic headlines in classic menu items including forty-clove chicken, garlic knots, garlicfried rice, pasta aglio e olio (garlic and olive oil) and sauces such as French aioli, Greek skordalia, Lebanese toum, Italian bagna càuda and Argentinian chimichurri. Add whole roasted garlic cloves to stews and grain salads or blend it into vegetable dips, sauces or dressings.

To prepare garlic, crack individual cloves with the flat of a knife blade to loosen peels. For larger quantities, put unpeeled cloves from a bulb in a mason jar or small pot, cover with the lid and shake vigorously until skins separate. A garlic crusher or press removes the peel but may reduce the yield. If using in raw dishes, remove the green germ of sprouted cloves to avoid sharp, bitter notes that aren’t noticeable when cooked.

In the Clinic: Garlic is typically eaten in small quantities, limiting its contribution to recommended daily values of nutrients, but it offers several minerals and vitamins such as manganese, copper, selenium and vitamins C, B₆ and thiamin.

Studies on the health benefits of various forms of garlic — including powder, extract and tablets — suggest it may reduce cholesterol, improve blood glucose control, support immunity, improve hypertension and reduce risk of some types of cancer. However, the variety of garlic preparation methods used in studies makes it difficult to form concrete claims about garlic’s potential health benefits and applications.

Allicin has antibacterial properties and may deactivate some influenza and rhinoviruses, and limit the formation of select bacterial toxins such as from staphylococcus. However, evidence of garlic as an antiseptic and antibacterial is often from in vitro and animal studies, so more research is needed. Because some forms of beneficial organosulfur compounds like allicin break down quickly after formation, many studies and garlic supplements contain more stable compounds such as aqueous garlic extracts, or AGE.

Allicin and some other organosulfur compounds available from garlic are temperature sensitive, as is alliinase, which can be destroyed when garlic is heated. Some research indicates a 10-minute wait after crushing garlic and before microwaving or heating allows these beneficial compounds to be formed and partially maintained. Steaming garlic, rather than frying or boiling it, may best preserve polyphenol and flavonoid content.

In Quantity: When purchasing garlic, dried bulbs should be firm, feel heavy for their size and have a tight, dry skin casing with no signs of mold or sprouting. Whole bulbs last one to two months in the pantry at room temperature, one month in the freezer and up to 14 days in the refrigerator. Individual cloves broken from the bulb can last up to 10 days.

Freeze bulbs in freezer-grade wrapping or mince cloves and coat in oil (about ½ teaspoon per clove), then freeze on a baking sheet and store in freezer-safe bags for up to a month.

For foodservice, large quantities of pre-peeled cloves are available to order in bags and can be prepared in a food processer with a little olive oil, or purchase pre-minced garlic in tubs or garlic paste in tubes. Pre-minced garlic may be pasteurized or include preservatives such as phosphoric acid and citric acid.

Garlic stored in oil can be a source of botulism and should be refrigerated and used within four days, if homemade, or frozen for later use. However, types that are produced commercially are acidified to help prevent bacterial growth.

For longer-term storage, purchase garlic in flake, granule or powdered form and substitute ⅛ teaspoon garlic powder for 1 medium-sized clove.

Make these garlicky recipes: Garlic Lover’s Slow-Cooked Meat Sauce and Roasted Garlic Aioli Three Ways.

References

Amagase H. Clarifying the real bioactive constituents of garlic. J Nutr. 2006;136(3 Suppl):716S-725S. Accessed February 5, 2020.
A Kalaiselvan, K Shunmugapriya. Influence of domestic cooking methods on proximate and phytochemical composition of garlic. J. Pharmacogn. Phytochem. 2017;6(5):2706-2709. Accessed February 5, 2020.
Clarke D, Campopiano D, Doherty C, et al. Garlic Revisited: Antimicrobial Activity of Allicin-Containing Garlic Extracts against Burkholderia cepacia Complex. PLoS One. 2014;9(12):e112726. Accessed January 12, 2020.
Delany A. Is Pre-Minced Garlic Ever Okay? You know the tub of little garlic cubes that might be sitting in your fridge right now? Yeah, we have some thoughts. Bon Appetit website. Published September 4, 2019. Accessed January 10, 2020.
Garlic and Organosulfur Compounds. Oregon State University: Linus Pauling Institute, Micronutrient Information Center website. Updated December 2016. Accessed February 8, 2020.
Garlic: An Herb Society of American Guide. The Herb Society of America website. Published 2006. Accessed January 10, 2020.
Garlic Harvest, Curing and Storage. University of Massachusetts Amherst The Center for Food, Agriculture and the Environment website. Updated January 17, 2013. Accessed February 5, 2020.
Hagan A. Old Wives’ Tales and Garlic as an Antibiotic: Are Microbial Myths Fact or Fiction? American Society for Microbiology website. Published July 19, 2019. Accessed January 10, 2020.
McGee H. On Food and Cooking, The Science and Lore of the Kitchen. New York, NY: Simon & Schuster;2004:313.
Milner J, Song K. The influence of heating on the anticancer properties of garlic. J Nutr. 2001;131(3s):1054S-7S.
Garlic, raw. FoodData Central U.S. Department of Agriculture Agricultural Research Service website. Accessed January 12, 2020.
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Polaner Chopped Garlic, 5 Gallon. FoodServiceDirect website. Accessed January 12, 2020.
Rivlin R. Historical Perspective on the Use of Garlic. J Nutr 2001;131(3): 951S–954S. Accessed January 10, 2020.
Spices 101 Flavor Story: Garlic Powder. McCormick Kitchens website. Published April 10, 2017. Accessed February 5, 2020.
Stanek A. Chefs Are Going Crazy for Black Garlic (and You Will, Too). Bon Appetite website. Published January 25, 2016. Accessed January 12, 2020.
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Yes, You Can Freeze Garlic. Cook’s Illustrated website. Accessed January 12, 2020.

SERVINGS: 5
SERVING SIZE: 1⅔ cup (404 grams)
PREP TIME: 20 minutes
COOKING TIME: 35 minutes

Ingredients

• 3 3-ounce trimmed, boneless, skinless chicken thighs
• ¼ teaspoon salt
• 1 large plum tomato
• 2-inch piece peeled ginger root, cut in half lengthwise
• ¼ small purple eggplant, peeled
• ¼ small onion
• ½ serrano chili pepper
• 2 tablespoons tomato paste
• 1 teaspoon shrimp powder
• 6 ounces smoked mackerel, diced (optional skin removed)
• 1⅓ cup frozen cut okra
• ⅔ cup fresh basil, chopped

Instructions

1. In a 3-quart saucepan over medium-high heat, add 4 cups water, chicken, salt, tomato, ginger, eggplant, onion and serrano and cover with lid.
2. Maintain a rapid simmer and cook 15 minutes or until eggplant is knife-tender and chicken is cooked to a minimum internal temperature of 165°F (74°C).
3. Turn off heat and use tongs to remove chicken and place on a cutting board to cool. Using tongs, place vegetables in a blender with tomato paste, shrimp powder and 2 cups water. Blend until smooth.
4. Dice chicken and add to saucepan with blended vegetables, smoked mackerel and okra. Reduce heat to medium-low and cook 10 to 15 minutes or until hot. Add most of the basil, keeping some out for garnish.

Cooking note: For a spicier flavor, substitute habanero pepper in place of serrano chili pepper. Dark miso can be used in place of shrimp powder.

NUTRITION PER SERVING: 198 calories, 11g total fat, 3g saturated fat, 69mg cholesterol, 554mg sodium, 7g carbohydrate, 2g fiber, 3g sugar, 18g protein, NA potassium, NA phosphorus

SERVINGS: 4
SERVING SIZE: 1 bolani (101 grams)
PREP TIME: 20 minutes, plus 30-minute rest time for dough
COOKING TIME: 12 minutes

Ingredients

• 1¼ cup whole-wheat flour, divided
• ½ teaspoon dry active yeast
• ½ teaspoon plus ⅛ teaspoon salt, divided
• 3 tablespoons (45 milliliters) olive oil, divided
• 1 teaspoon crushed coriander seed
• 1 teaspoon cumin
• 1 teaspoon turmeric
• ⅛ teaspoon red pepper flakes
• ¾ cup leeks, thinly sliced
• ½ cup red pepper, minced

Instructions

1. In a mixing bowl, stir together 1 cup flour, yeast and ½ teaspoon salt.
2. Add ½ cup water and mix until you form a ball (sprinkle with flour if sticky or water if too dry).
3. Sprinkle remaining flour onto a clean flat surface, then knead dough 2 minutes until smooth (use more flour to reduce stickiness).
4. Form dough into ball and allow to rest for 30 minutes.
5. In a 10-inch skillet, heat 1 tablespoon oil over medium heat.
6. Add coriander, cumin, turmeric, remaining salt and red pepper flakes and stir. Cook 2 minutes, then stir in leeks and red pepper. Cover with lid. Reduce heat to low and cook 6 minutes.
7. Transfer to bowl and wipe pan clean with paper towel.
8. Divide dough into 4 equal pieces. Shape each piece into a ball, then flatten with palm to make a circle.
9. Lightly flour each side and use a rolling pin to press into 6-inch round disc with ⅛-inch thickness.
10. Spread ¼ of the leek-pepper mixture onto half of a circle and fold the unfilled half over to form a semicircle. Press dough together with fork tines to seal. Repeat with remaining dough.
11. In the same skillet, heat 1 tablespoon oil over medium-high heat until hot. Place 2 bolani in skillet and cook 2 minutes on each side, or until golden brown. Gently poke any air pockets with fork tine.
12. Place bolani on paper towel and repeat with remaining bolani and oil.

NUTRITION PER SERVING: 276 calories, 12g total fat, 2g saturated fat, 0mg cholesterol, 295mg sodium, 38g carbohydrate, 6g fiber, 1g sugar, 7g protein, N/A potassium, N/A phosphorus

Wheat is a grass whose edible grains are one-seeded dry fruits that don’t open. The wheat genus Triticum offers many whole grains, sometimes called berries when in the form of whole, unprocessed kernels. Varieties include einkorn, spelt, wheat berries, kamut, emmer (called farro in Italy) and triticale, a wheat and rye hybrid.

In the Kitchen: Grain berries are a good substitute for rice in recipes and add flavor and a springy texture to salads, baked goods such as bread and muffins, soups, chilis or stews. For most dishes, it’s best to pre-cook these whole grains since they can take more than 45 minutes to cook, even with pre-soaking.

To decrease cooking time, some grain berries are processed through a pearling machine to remove all or part of the fibrous bran. Pearled or semi-pearled grains are no longer whole grains and result in a softer, sometimes soggy cooked texture due to moisture absorption. In addition, this process removes minerals, vitamins and flavorful phenolics from the grains.

If a package does not stipulate pearling, take hints from cooking times: 45 to 75 minutes indicates whole grain or not-pearled, fewer than 30 minutes suggests semi-pearled and 15 minutes or fewer indicates pearled grains.

There are four main cooking methods for grain berries:

• Pasta method: Add grains to salted, boiling water or stock and cook until tender before draining.
• Rice method: Cover grains with water or stock, per package instructions, and bring to boil. Cover pot, reduce heat and simmer until liquid is absorbed and grains are tender.
• Pilaf: Briefly toast dry grains or sauté with olive oil. Add aromatics such as minced onion and garlic, then follow the rice method above.
• Pressure cooker/multicooker: Follow device directions.

The pasta method creates an al dente texture that is desirable for contrast in vegetable bowls, casseroles, stuffed peppers, breads and dishes with sautéed greens and legumes. The pilaf method enhances natural flavors in grains and creates the base for aromatic side dishes, grain bowls and risotto-style meals such as “farrotto” with farro grains. For this application, do not pre-soak grains; unlike short-grain risotto rice, the low starch content of grain berries limits creaminess. If grains are soaked or precooked, refrigerate them to reduce the risk of sprouting and mold.

In Quantity: The fat content in grain berries makes them vulnerable to rancidity when exposed to heat, air or light. Store uncooked whole grains in a cool, dry place in an airtight container for up to six months or freeze for up to a year.

For grain berries, 1 cup dry typically yields 2 cups cooked. Some varieties of grains are available for foodservice pre-cooked in bulk quantities. If cooking in large batches, follow proper fast-cooling processes for grain products and store for up to four days in the refrigerator or frozen for three to six months.

Organic grain berries are available, but non-GMO labels are redundant since no genetically modified wheat varieties are grown commercially in the United States at this time. Labels also may incorrectly identify spelt as farro, which is a different wheat species (emmer) and has a much longer cooking time. Spelt also is a larger and chewier berry than farro, and farro is more likely to be pearled than spelt.

In the Clinic: Most Americans fail to meet the daily recommendation for consumption of whole grains. Whole-grain berries vary in nutrient composition but share many similarities and contribute to the reduction of nutrient inadequacies and shortfalls of dietary fiber, folate, magnesium, calcium and iron.

A ½ cup serving of cooked spelt, for example, is considered a 1-ounce equivalent of grains and provides approximately 5 grams of protein, 4 grams of fiber and 123 calories. Every part of a whole grain offers B vitamins and minerals; the bran provides fiber, lignans and flavorful phytonutrients; the healthy fat-infused germ contributes vitamin E and antioxidants; and the bulky, starchy endosperm provides protein and other nutrients.

Ongoing research, including a large meta-analysis, continues to associate consumption of whole grains with a reduced risk of cardiovascular disease, coronary heart disease, Type 2 diabetes and some cancers. Although some Triticum genus of wheat contain lower levels of gluten, they should be avoided by people with celiac disease.

References

2015 – 2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture website. http://health.gov/dietaryguidelines/2015/guidelines/ Accessed December 10, 2019.
Achitoff-Gray N. The Serious Eats Guide to Whole Grains. Serious Eats website. Accessed December 6, 2019.
Dagfinn A, NaNa K, Edward G, Lars E, Paolo B, Greenwood D et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353:2716.
Exploring Ancient Wheat. The Whole Grains Council Website. https://wholegrainscouncil.org/blog/2015/02/exploring-ancient-wheat Accessed December 10, 2019.
Grain: Resource Library. National Geographic website. Accessed December 10, 2019.
McGee H. On Food and Cooking, The Science and Lore of the Kitchen. New York, NY: Simon & Schuster; 2004:461.
National Nutrient Database for Standard Reference Release, April 2018. United States Department of Agriculture/National Agricultural Library website. Spelt, cooked. Accessed March 17, 2020.
Papanikolaou Y, Fulgoni V. Grains Contribute Shortfall Nutrients and Nutrient Density to Older US Adults: Data from the National Health and Nutrition Examination Survey, 2011–2014. Nutrients. 2018;10(5):534.
Shewry P. Do ancient types of wheat have health benefits compared with modern bread. J Cereal Sci. 2018;79:469–476.
Stevenson L, Phillips F, O’Sullivan K, Walton J. Wheat bran: its composition and benefits to health, a European perspective. Int J Food Sci Nutr.<e/m> 2012;63(8):1001–1013.
Storing Whole Grains. The Whole Grains Council website. Accessed December 6, 2019.
The Nutrition Source: Whole Grains. Harvard School of Public Health website. Accessed December 8, 2019.
Whole Grains Summary. Oregon State University: Linus Pauling Institute, Micronutrient Information Center website. Accessed December 10, 2019.
Your Complete Guide to Whole Grains. University of Tennessee Extension website. Accessed December 10, 2019.

Densely connected by white filaments, rectangular-shaped tempeh looks like a slab of Italian nougat studded with soybeans instead of nuts. In a similar way that adding an edible mold to cheese creates Roquefort (a blue cheese), cooked soybeans ferment and bind together when exposed to a mold culture from the Rhizopus genus. Unlike anaerobic fermentation, tempeh requires a warm, oxygen-rich environment and can ferment within 24 hours.

While a block of fermented soybeans may not sound appealing, its versatility and nutrient density have created many tempeh fans.

In the Kitchen: Like tofu, tempeh’s high protein content makes it a natural meat substitute. Both absorb flavors of other ingredients well; however, soy-based tempeh and tofu aren’t close culinary substitutes. Tempeh’s dry, pressed form makes it densely compact to withstand slicing into strips for grilling, cubing for kebabs, grating for a stuffing or crumbling by hand to sauté. Tempeh also absorbs flavors of marinades and smokers well. Steaming or soaking tempeh in simmering water or broth for five to 10 minutes softens its texture and increases absorption of sauces or marinades.

In addition to soybeans, the Rhizopus culture can ferment a variety of beans and grains such as chickpeas, black-eyed peas, millet, flax, sorghum, corn, brown rice, barley and oats, which are included with some varieties of tempeh. Such ingredients influence the aroma and flavors of tempeh, which tend toward earthy, nutty, yeasty and mushroom-y.

Because tempeh is an unsalted, perishable and commercially produced food, cook it to 165 degrees Fahrenheit before eating. Pan-fry tempeh to brown and crisp its edges, or coat it in sauce and grill for sandwiches and wraps or to add texture to rice, quinoa and noodle dishes. Crumbled into hot oil, tempeh sautés well for a browned, ground-meat substitute to use in vegetarian chili, stroganoff and Bolognese or stuffed into empanadas or peppers.

In the Clinic: Denser than tofu, soy-based tempeh is more concentrated in macronutrients and calories. One 3-ounce serving of cooked tempeh (about ½ cup) contains approximately 166 calories, 10 grams of fat and 17 grams of protein. It also is a good source of iron and is a complete plant protein, providing adequate amounts of all nine essential amino acids. Soybeans are a source of prebiotics, which help to feed the beneficial bacteria found in the digestive tract.

Despite claims that tempeh acts like a probiotic, this is unlikely since the short fermentation period and cooking decrease lifespans of beneficial live bacteria.

Depending on the ingredients, tempeh varies in its fiber content and gluten-free status. Soy products can be high in phosphorus (a 3-ounce serving of cooked tempeh contains 215 milligrams), so people with kidney disease may need to limit the amounts of tempeh they eat.

In Quantity: As tempeh ages, several things can happen: It can develop grey and black spots; the white sections shrink; and the beans begin to darken. Such discolorations, while not attractive, may represent ripening and older stages of fermentation rather than spoilage. Discard tempeh if it develops bluish, pink or yellow colors, blackish beans, off odors or sticky, slimy textures.

While tempeh starter kits are available for making it at home, soy and whole-grain tempeh options are available in the refrigerated section of most grocery stores near vegetarian products such as tofu. Natural-food stores may offer other tempeh varieties such as smoked or marinated. Properly wrapped tempeh can last two weeks in the refrigerator and six months in the freezer.

Child nutrition programs can diversify their menu options through new crediting guidelines developed by the U.S. Department of Agriculture’s Food and Nutrition Service. Depending on the ingredients, and as long as at least the minimum amounts are used and identified, schools may credit tempeh as a grain, vegetable or meat alternate. Soybean-based varieties or those made with other legumes may be credited ounce-for-ounce as a meat alternate.

References

Cantabrana I, Perise R, Hernandez I. Uses of Rhizopus oryzae in the kitchen. Intl J Gastronomy Food Sci. 2015;2(2):103-111. Accessed March 5, 2019.
Crediting Tempeh in the Child Nutrition Programs. USDA Food and Nutrition Service website. Published April 17, 2019. Accessed August 27, 2019.
Foster K. Here’s What You Should Know About Tempeh. The Kitchn website. https://www.thekitchn.com/what-is-tempeh-ingredient-intelligence-211181. Accessed February 19, 2019.
Herbst ST, Herbst R. The Deluxe Food Lover’s Companion. Hauppauge, NY: Barron’s Educational Series, Inc.; 2009:475.
Katz, SE. The Art of Fermentation: An In-depth Exploration of Essential Concepts and Processes from Around the World. White River Junction, VT: Chelsea Green Publishing; 2012:280.
McGee H. On Food and Cooking, The Science and Lore of the Kitchen. New York, NY: Simon & Schuster; 2004: 500.
National Nutrient Database for Standard Reference Release, April 2018. United States Department of Agriculture/National Agricultural Library website. 16174 Tempeh, cooked
Prebiotics and Probiotics: Creating a Healthier You. Academy of Nutrition and Dietetics website. Published February 27, 2018. Accessed March 5, 2019.
Shurtleff W, Aoyagi A. History of Soybeans and Soyfoods, 1100 B.C. to the 1980. Lafayette, CA: Soy Foods Center; 2007:2. Accessed February 19, 2019.
The Renal Diet—Phosphorus. UNC Kidney Center website. Accessed February 19, 2019.
Webster, A. Microbial Misconceptions: Fermented Foods. International Food Information Council website. Published December 7, 2017. Accessed February 19, 2019.
What’s New and Beneficial About Tempeh. The World’s Healthiest Foods website. Accessed March 5, 2019.

Any cold day seems a good day for a hot chocolate break or breakfast treat to warm your body and soul. To help with that, I’m sharing this chocolat chaud recipe (that’s French for hot chocolate) that I’ve tested until woozy with cocoa to get it just right, even if not exactly French.

Is this even French?

Enjoy rich foods fearlessly and without excuses! If only we could do this more often. Such a French food attitude wouldn’t need a “lighter” hot chocolate — non merci! You would instead sip traditional chocolat chaud, intentionally, slowly and happily — just enough to satisfy without feeling heavy.

I didn’t see “light” versions of chocolat chaud when I lived in France. Certainly not made in a microwave — not a classic French culinary move. So why create a lazy, lighter version? Because sometimes simplicity reigns and this three-ingredient version delivers on flavor and comfort.

In the U.S., hot chocolate may contain milk, water or both with cocoa powder or syrups instead of chocolate. French recipes include milk most often, sometimes cream, but milk paired with a high-quality dark chocolate is rich enough.

Is this even Chocolate?

As a kid, I reveled in making my own hot chocolate. Add a packet of cakey cocoa with chalky, sweet white bits to a cup, stir in hot water and voilà — chocolate for breakfast.

I loved this astronaut-ready freeze-dried instant hot beverage. Especially after meeting an astronaut who I was certain sucked up hot chocolate and marshmallow bits in zero-gravity.

In college, I graduated from “milk chocolate-flavor cocoa mix” to chocolate syrup with hot milk. The cocoa mix has 16 ingredients and the syrup has 12, three of which are food colors.

If you grew up enjoying these options, then ignore the ingredient list — just enjoy it as a periodic treat. For me, everything changed when a friend treated me to chocolat chaud in Paris at his quiet neighborhood bistro.

Liquid Chocolate

The best part of chocolat chaud is at the bottom of the cup. A morsel of soft, not fully melted, chocolate lingers. This “pièce de résistance” (proof of real chocolate), leaves you a couple spoonfuls of thick chocolate or sips of thick cocoa tonic to boost your mood.

Unlike the drinkable chocolate bar offered at a famous cafe in Paris, most versions of hot chocolate I enjoy in Paris are neither thick nor super rich. Sometimes, whipped cream decorates the top, but for me, that’s just a pretty distraction diluting the cocoa flavor. But I get grumpy when cold, so just ignore my whining and bling up with dairy delights as you wish.

Chocolat Chaud Recipe

Serves 2

Ingredients

• 3 ounces dark chocolate, chopped (about ½ cup — see notes for chocolate and chips)
• 1½ cups skim milk (see milk option notes below)
• 2 teaspoons powdered sugar (thickens drink and balances bitter notes in chocolate)

Instructions

1. For your your pièce de résistance, pull aside about ⅓ (about 1 ounce or 2 tablespoons) of the chopped chocolate or chocolate chips, and divide between two small tea or coffee cups.
2. In a glass measuring cup (at least 2 cups), add 1½ cups milk. Microwave on high for 3 minutes.
3. To the milk, add the remaining chocolate (about 2 ounces left) and powdered sugar. Whisk or stir with a metal spoon scraping any chocolate that sticks to the sides or bottom. Taste. If the taste is a bit bitter, add more powdered sugar. Microwave for 1 more minute, whisk or stir vigorously until frothy.
4. Pour in equal amounts into the cups each with the chocolate pieces waiting to be partially melted. No need to stir, unless you want a thicker drink.
5. Find a cozy, quiet place to enjoy or share with kids or other adults and let time stop a moment to create a chocolaty memory.

Chocolate notes:

Dark chocolate options — 3 ounces of either:

• 70% bittersweet chocolate bar (about ½ cup chopped).
• Dark chocolate chips (about ½ cup). They tend to be only 60% dark chocolate, are sweeter, have a lighter chocolate flavor and different nutrient profile.

Milk notes:

Skim milk texture is thinner than whole milk, but the powdered sugar versus a crystallized sugar acts as a thickener. If you use whole milk, it can bubble over, and possibly erupt in the microwave, so reduce the heat or the time to control this.

Serving & make-ahead notes:

Serve warm in the smallest coffee or tea cups you have (demitasse cups if you’re into French dishes). If making ahead of serving, put in the refrigerator for a few hours or even overnight. Rewarm and stir before serving. The chocolate pièce de résistance will likely melt though, so you can leave that out, warm the cocoa, then add the extra chocolate to the cup. If you don’t’ have a microwave, go old school and heat milk in a pot, add chocolate and reduce until thicker.

SERVINGS: 10
SERVING SIZE: 1 cup (240 grams)
PREP TIME: 30 minutes
COOKING TIME: 1 hour 45 minutes

Ingredients

• 1 teaspoon ground turmeric
• ½ teaspoon ground black pepper
• 1 teaspoon salt, divided
• 1 pound trimmed beef chuck, cut in 1-inch pieces
• 3 tablespoons (45 milliliters) olive oil, divided
• 4 cups diced yellow onion
• 6 cups (1,380 milliliters) water
• 6 Persian dried limes
• 3 cups chopped Italian parsley, stems and leaves
• 1⅓ cups chopped cilantro, stems and leaves
• 1½ cups chopped scallions, green parts only
• 1 tablespoon dried fenugreek leaves
• 8 cups chopped baby spinach
• 2 15½-ounce cans kidney beans, drained

Instructions

1. In a medium bowl, combine turmeric, pepper and ½ teaspoon salt.
2. Add beef and stir.
3. In a 4-quart saucepan, heat 1 tablespoon oil over medium-high heat.
4. Add beef and brown on all sides, about 6 minutes.
5. Add onions and sauté until soft, about 5 minutes.
6. Add water, limes and remaining salt.
7. Bring to a boil and reduce heat.
8. Cover and simmer 1 hour or until meat is tender.
9. In a 12-inch skillet, heat 2 tablespoons oil over medium heat.
10. Add parsley, cilantro and scallions and sauté for 5 minutes, stirring occasionally.
11. Transfer herbs to saucepan with beef, add fenugreek and cook 15 minutes.
12. Remove limes and set aside.
13. Add spinach and beans, stir to combine and cook until beans are hot and beef reaches an internal temperature of 165°F (74°C), about 8 minutes.
14. Squeeze in additional juice from limes and salt to taste.
15. Serve over cooked rice.

Cooking note: Persian dried limes also are known as limoo omani and black limes. Salt brined and dried, they range in color from tan to dark brown. Purchase them in Middle Eastern specialty stores and online. Dried fenugreek leaves can be purchased online and in specialty Indian and Middle Eastern grocery stores.

NUTRITION PER SERVING: 220 calories, 9g total fat, 2g saturated fat, 44mg cholesterol, 402mg sodium, 17g carbohydrate, 5g fiber, 4g sugar, 20g protein, 640mg potassium, 199mg phosphorus

Grown in a rosette of leaves radiating from the center, varieties range from bright green to gray-blue-green and sprout paddle-shaped leaves with smooth or ruffled edges.

In the Kitchen: Because collard greens and kale can be prepared using the same methods, kale’s popularity has created many recipes for using collards in smoothies, salads, dips, soups, casseroles and as chips. To embrace classic Southern collards, braise or stew them with aromatic vegetables and cured fatty meats such as ham hocks or bacon. Strain the savory liquids for potlikker, a greenish-gray juice containing nutrients from collards, then drink it or use as soup stock or for flavoring rice and vegetables.

Sautéing and blanching maintain collards’ green color and slightly chewy texture. Remove tough stems, chop and sauté separate from the leaves or toss in soups or stews. To blanch, cook whole de-stemmed leaves in simmering water for up to three minutes, then cool in an ice bath. Stuff the leaves and cook like cabbage rolls or slice thin and add to the final stages of cooked dishes.

For raw applications including salads and slaws, stack de-stemmed leaves and slice in thin strips perpendicular to the veins to minimize tough texture. Pickle collard greens or toss leaves into a blender with basil for collard pesto.

Collards’ Mediterranean heritage appears in savory pies from Greece, Southern France and Italy and in caldo verde, a popular Portuguese soup. This vegetable also integrates well with spices and ingredients of South Asia, Africa and India. In South America, collard dishes often include smoked meats.

In the Clinic: One cup of boiled, chopped collard greens contains about 60 calories, 8 grams of fiber and 5 grams of protein. This portion is an excellent source of calcium and vitamins A, C and K, and a good source of iron, riboflavin, vitamin B6 and choline.

While cooking collards, the bitter, strong flavors and odors result from flavor precursor compounds such as glucosinolates. These nitrogen- and sulfur-containing compounds break down during food preparation, chewing and digestion into indoles and isothiocyanates, such as sulforaphane. Emerging research suggest these have anti-cancer properties: Sulforaphane may reduce risk of gastric inflammation and protect against Helicobacter pylori bacteria in the stomach wall, which is linked with the development of ulcers and stomach cancer.

Like other cruciferous vegetables, collards are goitrogenic and contain compounds that may affect iodine levels and thyroid health in individuals with less than optimal iodine intake or with an existing thyroid condition. Foods high in vitamin K can change warfarin effectiveness when consumed in large quantities or if intake levels change suddenly.

In Quantity: The taste and texture of collards, like other greens, vary by climate and harvest time. In late winter and early spring, their thick leaves soften and sharp grassy flavors turn sweeter and less bitter. Because they’re tolerant to both cold and hot climates, menus can include fresh options year round. Collard greens are sold fresh in 8- to 24-ounce bunches and, for foodservice, are packed 25 pounds per box or available 6 to a case in #10 cans. Blanch, drain and freeze large quantities of collards for future use. Rinse collard greens well just before cooking, but if storing for later use, wrap in slightly damp paper towels and a large plastic bag to maintain quality in the refrigerator for five to seven days.

References

Canned Collard Greens. Webstaurant Store website. Accessed November 5, 2018.
Cericola L. The Best Way to Eat Collard Greens is to Sip Them. Southern Living website. Accessed October 15, 2018.
Cruciferous Vegetables and Cancer Prevention. National Cancer Institute website. Reviewed June 7, 2012. Accessed October 25, 2018.
Cruciferous Vegetables. Oregon State University: Linus Pauling Institute, Micronutrient Information Center website. Updated December 2016. Accessed October 25, 2018.
Davis EH. The Humble but Hardy Leaf that Defines our National Character: The Collard Green, Born of Trans-Atlantic Trading, Embodies the Mix of European and African Cultures. Zocalo Public Square website. Accessed October 10, 2018.
FoodKeeper App: Greens. Foodsafety.gov website. Accessed December 11, 2018.
Harris JB. Green, I love you, Greens. Southern Foodways Alliance website. Accessed October 15, 2018.
Herbst ST, Herbst R. The Deluxe Food Lover’s Companion. Hauppauge, NY: Barron’s Educational Series, Inc.; 2009.
Kiple KF, Ornelas KC, eds. The Cambridge World History of Food, Vol 1. Cambridge, United Kingdom: Cambridge University Press; 2000:290-291.
Larson Duyff R. Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Boston, MA: Houghton Mifflin Harcourt; 2017.
Madison D. Vegetable Literacy. Berkeley, CA: Ten Speed Press; 2013:125-126.
National Nutrient Database for Standard Reference Release, April 2018. United States Department of Agriculture/National Agricultural Library website. Accessed October 15, 2018.
Olson SM, Freeman JH. Selecting Collard Varieties Based on Yield, Plant Habit and Bolting. UF/IFAS North Florida Research and Education Center. http://edis.ifas.ufl.edu/hs353 Reviewed December 2016. Accessed October 10, 2018.
South Carolina General Assembly: 119th Session, 2011-2012. South Carolina Legislature website. Accessed October 10, 2018.
Watch Your Garden Grown: Collards. University of Illinois Extension. Accessed November 5, 2018.
What’s New and Beneficial About Collard Greens. The World’s Healthiest Foods website. Accessed October 25, 2018.

SERVINGS: 12
SERVING SIZE: 3 pieces (60 grams)
PREP TIME: 15 minutes
COOKING TIME: 16 to 18 minutes

Ingredients

• 1 cup low-fat cream cheese, room temperature
• ½ cup nonfat Greek yogurt
• 1 teaspoon grated lemon zest
• ⅔ cup sugar
• ⅔ cup (160 milliliters) water
• 1 tablespoon plus 1 teaspoon (20 milliliters) fresh lemon juice, divided
• 1⅔ cup shredded low-moisture part-skim mozzarella cheese
• ½ cup semolina flour
• 3 tablespoons finely chopped raw pistachios

Instructions

1. In a small mixing bowl, combine cream cheese, yogurt and lemon zest with a large spoon then place in the refrigerator.
2. Place two 18-inch sheets of plastic wrap on a counter side by side.
3. In a 2-quart pot over medium heat, make simple syrup by adding sugar and water and stirring until sugar dissolves, about 5 minutes.
4. Pour simple syrup into a 2-cup glass measuring cup, then pour all but ½ cup into a 1-quart pot.
5. To the 2-quart pot, add remaining ½ cup simple syrup plus 1 teaspoon lemon juice and bring to a light simmer over medium heat.
6. Add mozzarella to the 2-quart pot and stir gently until it forms a soft mass, about 1 minute.
7. Add semolina and stir to combine into a dough-like ball for 3 minutes or until temperature reaches 165°F.
8. When cool enough to touch, split dough into equal halves and place each in the center of the plastic wrap sheets.
9. Cover each ball of dough with a second sheet of equal-sized plastic wrap and press palms onto dough to form an oval. Use a rolling pin to spread each oval into a rectangle, approximately 12-by-7 inches.
10. Remove top sheets of plastic wrap and use a butter knife to straighten or trim edges.
11. Cut each rectangle in half lengthwise and separate by a few inches.
12. Add 5 tablespoons cheese mixture along the long edge of each small rectangle, making sure it is evenly spread the length of the rectangles.
13. Pull plastic wrap up on cheese side of rectangle to help form the dough into a roll and overlap excess plastic to keep the shape.
14. Refrigerate for 30 minutes.
15. Bring simple syrup to a gentle simmer over medium heat, then reduce heat to low and cook for 6 to 8 minutes.
16. Add remaining 1 tablespoon lemon juice, stir and simmer for 6 minutes.
17. Pour into a small bowl and refrigerate for 25 minutes.
18. Unwrap rolls and use a sharp knife to slice them into about 1¼-inch segments (9 pieces per roll).
19. Use a wet towel to wipe any excess cheese off the knife between slices.
20. Dip one side of each piece into the chopped pistachios and place nut-side-up on a serving plate.
21. Finish by drizzling lemon syrup on top.

Cooking note: Rolls can be covered in plastic wrap and stored in the refrigerator for up to two days. Store syrup separately (drizzle syrup over rolls just before serving).

NUTRITION PER SERVING: 180 calories, 6g total fat, 3g saturated fat, 21mg cholesterol, 183mg sodium, 21g carbohydrate, 0g fiber, 15g sugar, 9g protein, 90mg potassium, 156mg phosphorus

In the Kitchen

Eggplants have a savory flavor with sweet notes, but bitter alkaloids dominate in the peel and reside in the seeds, particularly in overly ripe eggplants. Plants can be peeled or semi-peeled just before using to avoid browning. Remove alternating strips lengthwise to keep some texture and color. Leave the peel on for stuffed, baked eggplants or grill them whole until the skin chars and the flesh becomes a smoke-infused pulp to use in baba ghanoush and mouttabal, a garlic- and tahini-based dip.

Eggplant flesh is a mesh of tiny air pockets that absorb oils and liquids like a sponge. This quality is ideal for making silky purees, custards or sauces but can turn eggplant slices or cubes soggy, a texture that is undesirable for caponata, ratatouille, chutneys and mezze platters or in casserole dishes such as eggplant parmesan or moussaka.

To maintain a firm texture and limit oil absorption, coat eggplant with oil just before baking, roasting or grilling. When sautéing, heat oil to a pre-smoke point before adding eggplant to the pan. Choose firm eggplants for the best texture results; if cooking with overly ripe eggplants, remove excess liquids to reduce steaming and collapsing air pockets. The easiest method, which takes only a few minutes, is microwaving slices, cubes or medallion cutlets between paper towels and pressed between two plates. Other options include microwaving slices open-faced on a paper towel-covered plate or placing eggplant slices between two baking sheets and heating in the oven. Pre-salting, a more traditional method, requires generously coating the flesh with salt and allowing 30 minutes or more for liquids to release before blotting with a towel to soak up liquids and remove excess salt.

In the Clinic

A low-calorie vegetable with 35 calories per cup (when cooked without additional ingredients), eggplant has a rich phytonutrient composition, including phenolic acids and flavonoids which have antioxidant and possible anti-inflammatory benefits. The flavonoid nasunin contributes to eggplant’s purple tones and may help improve brain health by reducing neuroinflammation and improving blood flow and synaptic signaling.

Like other nightshade vegetables, eggplants contain alkaloids such as solanine, which may trigger inflammation in some people. More research is needed on potential inflammatory reactions. Eggplant leaves are toxic and should not be consumed. Eggplants also contain oxalates which may be a concern for some people.

In Quantity

Eggplant is available year-round with a peak season in August and September. Fresh eggplant stored at room temperature maintains better texture and flavor but should be used within a few days to avoid softening and wrinkling.

For high-quantity purchases, refrigerate to extend storage to a week; however, refrigeration hastens browning and makes seeds more prominent. Ignore claims that seediness varies by sex; in reality, eggplant fruits are neither male nor female, and seeds vary primarily by age and cultivar.

Look for a firm green cap, vivid peel color and firm skin that doesn’t leave an indentation when lightly pressed. Eggplant yields decease by nearly 20 percent from trimming skin and stems and shrink further during cooking.

See the recipes that accompanied this story: Eggplant “Bacon” and Mini Eggplants in Peanutty Sauce.

Put on your best French accent to pronounce saucier as “soh-see-ay,” a pan used in classic French cooking. French kitchen brigades include a saucier chef like Linguini, the character in “Ratatouille”, who makes soups, stocks and sauces. My French culinary training included daily sauce-making, but at home, my saucier pans do much more. Testing the All-Clad upgraded 2-quart saucier reminded me why mine are banged up, but treasured.

Made in the U.S., this saucier includes a whisk and limited lifetime warranty. It’s warp-resistant, dishwasher-friendly, induction capable and oven-safe up to 500 degrees. The pan is designated fully clad due to different layers of bonded metal. Its thick aluminum core is surrounded by stainless steel for fast heat conductivity and even heating.

Saucier pans have curved sides and rounded bases that invite stirring thick sauces like béchamel, a base for white lasagna, mac ’n cheese mornay sauce or classic gratins. Without any straight-edged corners at the base, whisks and spoons can easily prevent flour sticking to corners to burn or dislodge later as uncooked bits that clump your sauces or compromise custards, pastry cream and pâte à choux.

I made a mustard béchamel sauce for an asparagus gratin and appreciated the practical pouring-lip rim, an upgrade from my old saucier. The saucier handle stayed cool due to cast-stainless steel and is well balanced with an angle mostly parallel to the pot for good leverage. However, the whisk’s top-heavy handle tended to tip out of the pan.

The wide mouth encourages evaporation for sauce reduction and faster cooking. Tests by Cook’s Illustrated confirm sauciers noticeably evaporate liquids more quickly than saucepans. A lidless saucier works well for reducing dishes and sauces to concentrate flavor  and thicken for delicious curries, demi-glace sauces, chutneys and gravy.

Unlike typical 2-quart sauce pans or soup pots, this saucier’s curvy base and wider mouth means it’s easier to clean with less depth and no corners; however, the depth limits cooking foods that steam or splatter such as a bubbly oatmeal. I cooked a 12-ounce bag of whole cranberries to make a holiday chutney, but hot juice spit from popping berries escaped from the shallow pan. A 3-quart saucier would add depth and flexibility to make larger quantities, but the 2-quart size was ideal for wine poaching a pound of shrimp for scampi, then removing the shrimp and reducing the liquids to make a lemon-butter sauce.

While a saucier may appear to be a fancy French addition to your kitchen pantry, I use it multiple times a week and recommend it to my cooking students. Pronouncing this curvy French saucier pan as ““soh-see-ay” may not feel intuitive, but cooking with it will.

Popular in the United States as a dip, in many dishes it’s the sauce — no surprise since salsa is the Spanish word for sauce. It typically relies on savory, umami-rich tomatoes as the base, but fruits add fresh, sweet flavors that complement many dishes.

Salsa ingredients can be grilled, raw, pureed, diced or pounded out in a molcajete. The only rule to making salsa? You must include chile peppers — not spelled chili (a meaty dish).

Salsa “Burn” — Blame the Vein

Contrary to popular myth, the spicy heat from chili peppers, caused by capsaicinoids, is not concentrated in the seeds, but primarily in the inner fibrous veins, or the ribs of the peppers. Chemicals in capsaicinoids, like capsaicin, induce thermogenesis causing your body to expend more energy.

Diet-induced thermogenesis occurs when specific compounds in foods (capsaicin in chile peppers) or beverages (such catechins in green tea), help the cells convert energy into heat which burns calories. Depending on the mix of nutrients, such as carbohydrates, fats and protein consumed at meals, diet-stimulated energy expenditure can range from 5-15 percent of total energy expenditures for the day.

Consider making salsa a weekly part of your menu  by stocking up on:

Salsa base ingredients: Raw tomatoes, raw tomatillos or grilled, braised, roasted versions of either. Canned fire-roasted tomatoes can be a nice option.

Chile peppers: Serranos are my favorite choice because of the size and fruity profile they have compared to jalapeños, which tend toward grassier, bitter notes. Serranos have more capsaicin (3-4 times more) than jalapeños and both come in red and green, but serranos also are available in orange and yellow. Gauge the amount of chile peppers by taste, but also check out the Scoville levels as a guide.

Aromatic or savory ingredients: Garlic, ginger, yellow onions, red onions, sweet onions, shallots, scallions, cilantro

Sweet ingredients: Corn, pineapple, watermelon, mangos, apples, peach, strawberries, cherries, etc.

Tangy ingredients: Lime, grapefruit, lemon, vinegar, pickled veggies

Liver is a cheap ingredient that many cultures embrace and adore but can be an acquired taste due to its strong odors, unique and sometimes metallic flavors and texture challenges. My first whiff of liver was thanks to my childhood friend Mary whose father regularly cooked the beef version as a breakfast “treat” on his favorite cast-iron pan.

I dreaded being asked to try it, but never was asked. I didn’t taste liver until I lived in Paris, where you were expected to appreciate pâté.

Pâté commonly uses chicken liver, which has distinct poultry flavors, but this umami-rich lentil version is popular at parties among traditional pâté-lovers and non-meat eaters.  Walnuts and mushrooms add texture and savory notes (particularly umami from plant-based glutamate). Cornichons and lemon add brightness, cayenne gives a hint of heat, Madeira offers a soupçon of sweet and pink peppercorns surprise with complex flavors like resin.

Lentil Mushroom Walnut Pâté

Makes nearly 2¾ cups

Ingredients

• ¾ cup dried green lentils (if using cooked about 2 cups)
• ¼ teaspoon salt
• 1 cup walnut pieces (about 5 ounces), toasted
• 1 tablespoon freshly squeezed lemon juice
• 2 tablespoons reduced-sodium tamari
• 1 teaspoon fresh minced thyme
• few pinches cayenne pepper (less than ⅛ teaspoon)
• 2 tablespoons olive oil, divided
• 12-14 (about 10 ounces) medium-sized cremini mushrooms
• ¼ teaspoon salt
• 1 small onion, diced (about 1 cup)
• 2 cloves garlic, minced (about 1 teaspoon)
• 1 tablespoon Madeira or marsala
• 8-10 cornichons, diced fine (about 3 tablespoons)
• 1½ teaspoons pink peppercorns, lightly crushed

Prep Steps

1. Check lentils for debris, put in pot, add 3 cups water and the salt. Bring to a boil then reduce heat to maintain a rapid simmer for 20-24 minutes or until lentils are tender (more tender than if using in a salad). Drain well in a colander to remove excess water. This can be done a day in advance.
2. Toast walnuts in a skillet. Add walnuts, lentils, lemon juice, tamari, thyme and cayenne to a blender.
3. Clean and dry mushrooms and cut into ¹⁄₄”-¹⁄₂” thick slices. Heat 1 tablespoon oil in a large skillet over medium-high heat, add mushrooms and sprinkle with the salt. Cook without stirring until browned on one side (about 6-8 minutes), toss them and cook 4-6 more minutes. Add to blender.
4. Reduce heat to medium, add remaining tablespoon of oil to the skillet then the onions and garlic, cook 4-6 minutes. Add madeira and sweat the onions about 6 more minutes or until onions are soft and liquids have evaporated. Add to blender and process pâté until smooth.
5. Scrape mixture into a mixing bowl. Mix in one teaspoon of peppercorns and 2 tablespoons of cornichons. Use remaining ½ teaspoon of peppercorns and tablespoon of cornichons as garnish. Refrigerate until use, keep for 7 days in the refrigerator or freeze for a couple months.

Pate Serving Options

1. Serve pâté with crostini, baguette slices, toasts, crackers or on slices of cucumber.
2. It also works as a sandwich spread or a filling to stuff cherry tomatoes.

Product labels typically designate both whole and shelled forms as edamame, although “eda” means branch and “mame” means the whole pod.

In the Kitchen

Inside furry pods, lime-green edamame beans offer fresh pea and subtle sweet-nutty flavors. Early harvesting, at about 80 percent maturity, results in beans with lower levels of gas-producing oligosaccharides and a sweeter taste.

Most legumes have a chalky, grainy or creamy texture, but edamame beans have a lower starch content and al dente texture, making them less appropriate for some bean recipes. For example, they are not malleable, absorbent or creamy enough for bean dips, purees or as soup thickeners. However, the springy, supple texture of edamame beans invite many culinary options.

Cooked and shelled edamame can be pickled, added to bean, grain or noodle salads, or incorporated into classic dishes such as vichyssoise or guacamole. Warm edamame dishes include appetizers of roasted beans, fritters, dumplings and meals or sides such as pasta primavera, succotash and rice pilaf. Substitute edamame in recipes calling for snap peas, fresh shelled peas or baby lima beans.

To serve whole pods as a snack or appetizer, briefly steam, boil or warm them in a microwave, then season with salt and splashes of tamari or rice vinegar.

Edamame also can be used in recipes, including Sweet Curried Edamame Crunchers and Spicy Edamame Slaw with Orange Dressing.

In the Clinic

Edamame is an excellent source of fiber, magnesium, folate and protein, and a good source of potassium. What sets edamame apart from other legumes are its nine essential amino acids, present in quantities that make it a high-quality protein source. Edamame also is high in lutein and zeaxathin, important nutrients for slowing the progression of macular degeneration.

Because soy is one of the top eight food allergens in the United States, the Food Allergen Labeling and Consumer Protection Act of 2004 requires that packaged foods containing soy that are sold in the U.S. must clearly state the presence of soy in the product.

In 1999, the U.S. Food and Drug Administration approved an authorized health claim for soy, allowing product labels to state that diets low in saturated fat and cholesterol that include 25 grams or more per day of soy protein may reduce the risk of heart disease.

This protein quantity equates to about 1½ cups of shelled edamame, making the fiber content (about 12 grams per cup) an easier selling point for heart-related benefits. In October 2017, the FDA released a statement explaining a proposal to revoke the authorized heart disease health claim due to inconsistent evidence. The health claim may be demoted from authorized to qualified, which requires a lower standard of evidence and will allow manufacturers to continue using the claim with a qualifier explaining the limited evidence.

In Quantity

In the U.S., edamame is primarily available in frozen whole or shelled options; in Japan, it’s seasonally available in more than 200 fresh varieties.

Frozen beans are available in bulk quantities for foodservice institutions to store for several months before simmering in salted water, cooling in ice and refrigerating until ready to use. Some U.S. farmers, particularly in Arkansas, are responding to demand by growing soybean plants specifically to sell as edamame, which could increase options for fresh edamame in the future.

Servings: 10
Serving size: ¾ cup
Prep time: 15 minutes
Cooking time: 45 minutes

Ingredients

• 1 3-inch piece peeled fresh ginger
• 2½ cups (600 milliliters) 100-percent cranberry juice
• 3 star anise, broken into pieces
• ¾ cup (180 milliliters) water
• ¼ cup sugar
• 2½ cups (600 milliliters) clementine or mandarin juice (about 3½ pounds of fruit)
• 1 teaspoon Aleppo pepper flakes*
• 2 cups (480 milliliters) sparkling water
• ½ cup, plus 1 tablespoon pomegranate seeds

Instructions

1. Slice ginger into ⅛-inch to ¼-inch-thick pieces.
2. Place ginger in a 4-quart pot with cranberry juice, star anise, water, sugar and citrus juice. Bring to a gentle simmer over medium heat, stirring occasionally.
3. Remove from heat after 45 minutes, add pepper flakes, stir and let cool for 5 minutes.
4. Pour juice into a fine mesh strainer placed over a bowl. Discard solids and refrigerate liquid for 2 hours or until cold.
5. Add sparkling water to the juice and stir.
6. Divide liquid equally into 10 glasses, distribute pomegranate seeds and add ice cubes.

*Aleppo peppers have unique fruity notes, but red pepper flakes can be used as a substitute.

Cooking note: To make this recipe with alcohol, replace sparkling water with 2 cups dry sparkling white wine, prosecco or cava.

Nutrition per serving (without alcohol): CALORIES 85; TOTAL FAT 0g; SAT. FAT 0g; CHOL. 0mg; SODIUM 3mg; CARB. 21g; FIBER 1g; SUGARS 19g; PROTEIN 1g; POTASSIUM N/A; PHOSPHORUS N/A Note: Fresh orange juice used in place of clementine juice in analysis.

Nutrition per serving (with alcohol): CALORIES 126; TOTAL FAT 0g; SAT. FAT 0g; CHOL. 0mg; SODIUM 5mg; CARB. 24g; FIBER 1g; SUGARS 22g; PROTEIN 1g; POTASSIUM N/A; PHOSPHORUS N/A

Known in France as “poor man’s asparagus,” leeks have a classic role as a stock and soup enhancer but also can add flair as a garnish and star as a featured ingredient. Leeks have a unique flavor, texture and gelling quality that can be central to the success of a dish, making them preferable to onions, shallots or scallions in certain applications.

Available year-round, leeks have seasonal peaks in summer and winter. Wild leeks, or ramps, are available primarily in April and have an intense, garlicky flavor, but they are a different species than cultivated leeks. When purchasing leeks, look for a white base, firm stalk and supple, smooth green leaves. Large leeks with more dense fibers require more time to cook, so select similar-sized leeks for consistent cooking.

Leeks in the Kitchen

While leeks cook quickly, like many leafy green vegetables, they require some effort to clean. Leeks are known as “dirty” vegetables due to trenching, a technique for piling soil around the base of the stalk to blanch it white, which then traps grit between layers as the stalk grows.

To clean a leek, remove roots and tough outer leaves, then cut the stalk in half lengthwise and run water through the layers or swish the halves in a bowl of water.

Heat quickly turns leeks silky, making them ideal in gratins, frittatas and soups such as vichyssoise (see recipe). Gently sauté leeks in butter for a fondu (French for “melted”) texture for side dishes or poultry and fish toppings. Leeks are a must in French dishes such as pot-au-feu soup, flamiche (leek pie) or poireaux vinaigrette (leeks with a warm vinaigrette).

Stews, soups or stocks thicken when leeks are added as an ingredient or as a bouquet garni flavor bundle (leek leaves wrapped around thyme, parsley and bay leaves.) When cooked, leeks develop a slippery texture that gels when cooled, adding body to liquids.

Other ways to cook leeks include slicing them into strips to pan fry or sauté for a crispy garnish on soup, pizza or fish; charring or grilling whole leeks to serve halved and stuffed; or braising them for tender centers with crispy edges.

Mince the tender white base of leeks to make a sweeter and more subtle replacement for shallots in a vinaigrette. Cabbage-like flavors may be perceived in the greener sections and inner stalk where the strongest flavors are concentrated. Like onions, leeks have sulphur-containing amino acids that contribute “meaty,” savory flavors to dishes.

Leeks in the Clinic

Leeks often are used more for their tender, sweeter white sections than for their leafy greens. Despite its white-green appearance, choosemyplate.gov categorizes the leek as a dark green vegetable. The greener sheaths contain a more concentrated amount of diverse flavonoids such as kaempferol. Some epidemiological studies link kaempferol with reduced risks of developing multiple cardiovascular diseases and cancer.

A one-cup serving of raw leeks is an excellent source of vitamins K and A, and a good source of folate, iron, and vitamins B6 and C. Like other green vegetables, leeks contain carotenoids including lutein, which is linked to healthy eyesight and protecting the macula and cells from free radicals.

Leeks in Quantity

Cleaned, cut and frozen leeks are available for foodservice use, but freezing compromises flavor and textures. While frozen leeks are not ideal for cooked dishes or garnishes, they do work well for making stock.

Unlike onions and garlic, leeks require refrigeration for storage. Untrimmed and unwashed leeks can be stored in the refrigerator for up to two weeks; cooked leeks should be eaten within a couple of days.

Bread makes a practical and edible gift, but offering someone a scoop of sourdough starter promises them a future of fresh-baked treats. Our 10-year-old starter has made more than 1,000 loaves of bread for meals, parties and gifts. Keeping starter alive and healthy takes minimal effort and gives our family a nutrient-rich, flavorful ingredient for making sandwich bread, baguettes, buns, pizzas and more.

Why Use a Starter?  

Starters are complex yeast-based ingredients that make bread products rise.  The store-bought alternative, packaged dry or instant yeast, relies on a monoculture yeast (Saccharomyces cerevisiae) bred to speed up carbon dioxide production for fast or mass-produced dough. While this yeast offers convenience, starters create more flavorful breads with better structure — think crusty texture and chewy density — and a longer shelf life, without using additives or preservatives.

Combining flour and water, key starter ingredients, initiates fermentation of lactic and acetic acid and other compounds from specific yeast and bacteria strains, already present in the flour. When starter-based bread is left to rise over multiple days, these microbes affect nutrient content and even digestibility because the extended process provides more gluten-consuming opportunity. Such breads tend to be digested slower and can result in a lower glycemic response than fast-rise breads.

Starting with Starter

Starter recipes can include a wide range of grain-based flours or liquids such as pineapple juice and can follow complicated feeding steps. Our family opts for this simple approach:

Day 1: In a glass bowl, stir together 1 cup high quality all-purpose, unbleached flour and about 1 cup filtered or bottled water — the resulting mixture and texture should look like a thick pancake batter. Cover with cheese cloth or a tea towel for 24 hours and store at room temperature or slightly warmer — starter tends to like temperatures in the 70s.

Days 2-7: Each day, discard half the starter. Replace it with a similar volume of half flour, half water, and stir to combine. Note that the starter will begin to bubble, produce sour odors and increase in size — evidence of bacteria competition, feeding and yeast activity.

From Little Beasties to Bread

Within seven to 10 days of starting this microorganism throw-down, the goopy, burping starter is ready for bread-making when it begins to noticeably increase in size between feedings. If an increase isn’t apparent, start feeding it with 50 percent more of the flour-water mix when you discard half the starter.

When making bread, use recipes that call for starter until you learn the ratios that work best for you. After using your starter in a recipe, feed it again and store it in the refrigerator to control the fermentation. If it becomes too active (warm or hungry), the microbes can go rogue and explode.

The starter can last as long as you feed it — as I mentioned, ours is more than 10 years old. Some bakers travel with their starter or hire a sourdough sitter to feed it, but healthy starters can last a couple weeks in the fridge without feeding, allowing you a yeast-free vacation and, upon your return, fresh bread to cushion the fall back into daily life.