Cooking the Power Foods, Part I
by Chef Lisa McGovern
A while back, TC wrote an article called The Magic 13. There he listed thirteen foods that have almost drug-like effects on human physiology:
Broccoli
Wild Salmon
Grass-Fed Beef
Walnuts
Olive Oil
Blueberries
Flaxseeds
Pumpkin
Spinach
Tomatoes
Turkey Breast
Yogurt
Shiitake Mushrooms These
foods can possibly make you healthier, help you live longer, and give
you the nutrients you need to build your dream body. TC's
points about these foods were so persuasive that I wanted to start
adding more of them to my daily intake. Since my main objective is to
help add flavor and zest back into everyday boring diets, it just
didn't sit right with me to eat plain spinach or a handful of walnuts. Here are some easy recipe ideas for incorporating the first six power foods into your diet. Give them a try!

Broccoli Yes,
steamed broccoli is great, but many people are concerned with losing
some of the precious nutrients to the cooking water. So here's a recipe
that cooks the broccoli and then incorporates the cooking liquid right
into the dish.
Pureed Broccoli Soup Makes 4 portions Ingredients
1 tsp olive oil
1 large onion
2 large cloves of garlic (chopped)
3 cups frozen or fresh broccoli
Water
4 Tbsp heavy cream or fat free creamer
Sea salt to taste
Fresh ground pepper to taste
Dried thyme Method
1.
Cut onion into large chunks. Place olive oil into large heavy bottom
pot and heat on medium. Cook onions in olive oil until soft and
translucent (about seven minutes). Add garlic and cook approximately
two more minutes until the garlic becomes fragrant.
2.
Cut broccoli into large chunks and cut off some of the tops (florets)
and reserve for garnish (if desired). Place all the rest into the pot
with the onions.
3. Add the spices and some salt and pepper, and stir.
4. Fill pot to just cover the ingredients with water. Simmer for approximately 25 minutes or until broccoli is fork tender.
5. Puree in blender or with a hand blender until smooth. Add cream if desired and garnish with steamed broccoli florets.
* You could also include some basil pesto into this soup at the end. Chill and enjoy cold on a hot summer day.

Wild Salmon Wild
salmon is one of my favorite foods on the planet. Unfortunately, many
people stay away from it because they aren't sure how to purchase it or
cook it. One thing I've found is that I like it much better when I cook
it very rare. It stays moist and has a nice fresh flavor. When
choosing wild salmon, make sure you go to a trusted fish monger/market
and ask if it's been previously frozen. If it has been previously
frozen, then you won't be able to re-freeze it. You can also get
individually frozen portions of salmon that are of excellent quality.
Most fish is frozen at sea and is just as fresh, if not fresher, than
fish in the market. When purchasing salmon, look for firm
flesh and a bright color. It shouldn't be sticky or tacky in any way.
If it has any smell at all it should smell of the sea, not "fishy." A
fishy smell indicates that the fish is old. Wild salmon has a
richer color than farm raised and tends to be thinner and have less
large grains of fat running through it. It also has a more intense
flavor since it's not fed the feed; it eats what it would eat
naturally. Salmon
can be purchased in a few different forms. The most popular forms are
steaks and filets. Steaks are a cross section of the fish. It'll have
the skin on and the center bone intact. It may possibly contain pin
bones as well, so be careful while eating. Steaks tend to be great for
grilling and broiling since the skin and center bone help to hold it
together better than filets. Filets are a piece of a side
with the center bone and pin bones removed. It can come skin on or off.
If the filets in the fish market have skin, you can ask to have it
removed. Skin-on filets are great for pan searing and broiling as the
skin helps hold them together. If you're doing a more delicate cooking
method like poaching, you should get the filets with the skin removed. Here's
a simple recipe that can be made in large batches or even with
leftovers from a night of partying with the wild salmon.
Fresh Salmon Salad with Lemon Ingredients
1 lb salmon filets cooked rare and cooled (roasted, seared, grilled, or poached)
1/2 cup cherry tomatoes, halved
1/2 red onion sliced thin
Juice and zest of 1 lemon
1 Tbsp extra virgin olive oil
2 Tbsp fresh thyme leaves (or fresh chopped basil)
Salt and add fresh ground black pepper to taste Method
1. Flake apart salmon into nice sized chunks and place in a medium sized bowl.
2. Add halved cherry tomatoes and sliced onions and toss very lightly so you don't break up the flakes.
3. Add lemon juice, zest, olive oil, fresh herbs, salt and pepper, and toss again.
4. Let sit for about 10-20 minutes and taste again. Adjust with salt and pepper to taste.
5. Serve on top of arugula (rocket) or spring mix lettuce.

Grass Fed Beef If
you don't know the benefits of grass fed beef then you really need to
read up on it. It's just about as good for you as eating wild salmon,
but it can be a little pricy. I'm not going to tell you how
to cook a steak because everyone likes it their special way. What I am
going to tell you about is some different cuts of meat that taste great
and go light on the wallet. You may need to ask your butcher to order
these special for you. Trust me, they're well worth your wait. Flatiron - Also known as the top blade steak.
This cut has become more and more popular in restaurants and mainstream
stores. It might be the most economical piece of meat for the quality
of the cut. Flatiron comes from the chuck primal cut, from
the blade roast area. Some say this is the tastiest cut of meat they've
had for the price of hamburger. If you haven't had a chance to try it,
you're seriously missing out. Teres Major - Sometimes called the petit tender,
this is another not-so-well-known cut of meat that has a very
economical price point. The teres major is found in the shoulder area
near the top blade. The quality or tenderness factor of a
certain cut of meat depends on how much use (exercise) it gets. The
more exercise a particular muscle gets, the more tough it becomes.
Because cows tend to not climb ladders or do any kind of rowing
movements, the teres major stays very tender. It would be comparative
in texture to the infamous tenderloin, although the flavor is still
very deep like chuck or flank, not subtle. Coulotte - Also referred to as top sirloin cap,
this steak is cut from the top sirloin butt. It's the cap found on top
of the butt cut at the natural seam. Coulotte is a boneless triangular
shaped muscle that has the flavor that people love of the sirloin with
the price point of a less expensive cut. It's best if
marinated or seasoned with a dry rub and then cooked with a dry heat
method such as grilling or broiling. It's also great for stir fry or
use for kabobs. At about 2 grams of fat per ounce and 8 grams of
protein, you really can't go wrong with the coulotte steak or roast. Tri-tip steak or roast
- This comes from the primal loin, bottom sirloin butt. This is the
portion of the bottom sirloin butt after removal of the flap and the
ball tip. If you're ordering it from a butcher, ask for it defatted and
you'll have virtually no waste and 100% yield. On average, a
tri-tip roast weighs anywhere from 1.5 to 3 pounds. Typically it's
mechanically tenderized and vacuum packed and possibly wet-aged as
well. The tri-tip has the same great flavor as a top sirloin with a
much more economical price. They're great with rubs or marinades,
excellent to roast, grill, or rotisserie.
The Rub Here's a rub recipe that would be great with just about any of the above cuts of beef.
Chili Spice Rub Yield: 1 cup Ingredients
2 tsp ground black pepper
2 tsp chili de arbol
2 tsp chipotle chili powder
2 tsp dried thyme
2 tsp paprika
2 tsp garlic, granulated
2 tsp ground cumin
1 1/2 tsp salt Method
1. In bowl, mix black pepper, chile de arbol, chipotle chili powder, thyme, paprika, garlic, cumin, and salt.
2. Rub generously onto steaks and let sit for an hour or even overnight.
3. Grill or broil to desired doneness.

Walnuts and Olive Oil I'm
combining these two super foods because the flavors complement each
other very well. The combination of omega-3's from the walnuts and the
monounsaturated fat from the olive oil are perfect together. You'll
need a food processor for this recipe, but it's worth making a large
batch and storing it in the fridge. You can pour it onto your favorite
steamed veggies or use it as a dressing for a sturdy salad.
Walnut Olive Oil Dressing Ingredients
1/2 cup extra virgin olive oil
2 oz raw walnut halves
4 Tbsp champagne wine vinegar or balsamic vinegar
1 shallot, minced
1 1/2 tsp Dijon-style mustard
1/2 tsp salt
1/2 tsp pepper Method
1. Combine walnuts, shallot, mustard, salt and pepper in a small food processor. Puree until smooth.
2. Add vinegar and puree again until incorporated.
3.
Drizzle in olive oil, in a steady stream until incorporated and
dressing is smooth and creamy. Store unused portion in refrigerator.

Blueberries My favorite method for eating blueberries is still in a smoothie with banana or vanilla Metabolic Drive. It just has the perfect amount of sweetness and creaminess that complements the light tart flavor of blueberries. If
you'd like to try cooking something new with this nutritious food
here's a super simple recipe to add to your repertoire. People won't
know what hit them when they try these pork chops!
Blueberry Stuffed Pork Chops Ingredients
4 inch-thick cut pork chops (1.5 inch thick works well for this recipe)
6 oz whole grain bread crumbs (see recipe below to make your own)*
1/2 pint fresh blueberries
1 tsp pure vanilla extract
2 eggs or 3 whites
1/4 onion, diced
2 cloves garlic, minced Method
1. Cut a pocket into the pork chops so that they can be stuffed.
2. Salt and pepper the inside of the pocket.
3. Sauté the onion until translucent, then lightly sauté the garlic. Let the mixture cool enough to touch.
4. Combine mixture in a bowl with blueberries, vanilla, and eggs.
5. Stuff dressing tightly into the pocket of the pork. Lightly oil and salt and pepper the outside of the pork.
6. Place in a hot pan (cast iron works best) for about 5 minutes on each side.
7.
Place pork chops on an oven tray (or directly into the oven if using a
cast iron pan) and finish at 350 degrees for about 10-12 more minutes.
*Whole Grain Breadcrumbs Ingredients
12 oz favorite whole grain bread Method
1. Preheat oven to 400 degrees.
2. Chop bread into manageable pieces and pulse in a food processor in small batches until desired consistency.
3.
Lay all the breadcrumbs out onto a sheet pan in a thick layer and toast
in oven for about 7-12 minutes or until desired doneness.
Toasted breadcrumbs will soak up more of the flavors in your stuffing than the un-toasted version.

Flaxseeds Here are some simple tips and ways to incorporate more flaxseed into your daily diet. Flaxseed has a pleasant nutty flavor and combines well with just about anything. Whole Flaxseed: Add
whole flaxseeds to your muffins, cookies, pancakes, or bread recipes.
When sprinkled on top of any of these before baking, they add a nice
crunchy texture and look nice when baked. When baking with flaxseeds
the outside will tend to brown faster so keep a close eye on it. Ground Flaxseed: Ground
flaxseed can be added to cooked soups, stews, or even cereals and
drinks. To make your own ground flaxseeds, grind whole flaxseed in a
coffee grinder or food processor until desired consistency. Flaxseed Oil:
You can use flaxseed oil to replace other oils for dressings or dips.
Many people compare the flavor of flaxseed oil to melted butter or
toasted nuts. It can be used in the same ways as you would melted
butter or extra virgin olive oil. Drizzle over cooked vegetables, brush
onto cooked meats, or combine with other ingredients to make a very
tasty salad dressing. Don't cook with it. When
purchasing flaxseed oil, make sure it's been kept refrigerated. Keep it
refrigerated as it has a very low smoking point; it's very fragile and
will get rancid if exposed to too much light, heat, or oxygen. Here's
a recipe for a flaxseed dressing that can be kept refrigerated for up
to two weeks. It's especially great served over grilled broccoli,
sautéed bitter greens like chard or kale, or even used as a salad
dressing for your favorite lettuces.
Flaxseed Oil Dressing with Sun-Dried Tomatoes and Fresh Basil Ingredients
1/4 cup sun-dried tomatoes (not packed in oil)
Boiling water
2 cloves garlic, pressed
1/2 cup fresh basil leaves
2 Tbsp balsamic vinegar
1/2 cup flaxseed oil Method
1. In a small bowl, add boiling water to cover sun-dried tomatoes, soak for 30 minutes. Drain.
2. In a food processor, combine tomatoes, garlic, basil, vinegar, and flaxseed oil.
3. Process until smooth and creamy.
4. Drizzle over your cooked vegetables or use as a dressing or dip.

Wrap-Up Never
get tired of the same old diet. Add spice to your life with new ideas
and flavors to keep you fit forever. Part two coming soon!http://www.t-nation.com/readTopic.do?id=1678925