Tabouli

There is, without a doubt, a single meal I could eat every day of my life. It lies in old, family traditions which have, unfortunately, been lost to time. My grandfather (the person for whom I am a  namesake) was a Lebanese immigrant, and although he passed away before I was born, some of his heritage survived. Several of my aunts made elaborate Lebanese meals for the family when I was growing up. I have no idea if my grandfather knew how to cook the foods of his homeland and taught them - a minor detail I forgot to ask before that history could be told. Regardless, my aunts could make some killer stuffed grape leaves (the Lebanese version is stuffed with lamb and rice, and often stewed with tomatoes and lemon), kibbi (look it up...not your mother's meatloaf!), and the dish I am going to share: tabouli. 

Tabouli is one of those foreign dishes which has been horribly maligned in this country. Most versions you'll encounter, especially those which come from a box, are mostly cracked wheat (called bulgur). In my book, this is a sin. Not only because it isn't the way any self-respecting Lebanese person would make it, but also because it limits the amount of the salad's healthiest ingredient: parsley.

Yes, parsley. Seriously. That stuff they use for garnish. In fact, you don't even have to mess with that flat-leaf stuff - the curly, side of the plate version works better!

Parsley is considered a superfood. Believe it or not, it contains three times the amount of vitamin C as Florida's favorite fruit (sorry, citrus lovers!). Since it is cold and flu season, you're probably thinking that I am going to tout vitamin C's ability to shorten and prevent the sniffles and coughs. Well, in spite of what you've heard for years, that isn't really true. Vitamin C taken after a cold starts does nothing, and daily use only minimally shortens severity and duration of the illness. In spite of this, the antioxidant plays a very important role in the absorption of iron and calcium from the diet, and it also acts as an vital component of collagen, the structure which gives our skin its elasticity and suppleness. Parsley also contains high levels of a B-vitamin called folic acid. This vitamin is shown to prevent birth defects when ingested by women of child bearing age, and can help in conditions ranging from neuropathy to Alzheimer's. Perhaps because of folic acid and perhaps because of other flavonoids, parsley has been touted as a preventing colon and cervical cancers. Oh, and parsley is great for bad breath (halitosis). 

Lots of folks who are into juicing have jumped on parsley's health benefits. To me, parsley juice sounds pretty gross. This recipe, however, makes it much tastier (though check your teeth before smiling!). 

Ingredients

•  2-3 bunches curly parsley, finely chopped (about 5 cups)
• 1/2 cup bulgur wheat
• 8 spring onions
• 1/4 cup mint, finely chopped
• 3 Roma tomatoes, diced
• 1/4 cup extra virgin olive oil
• 1/4 cup fresh squeezed lemon juice
• 1/4 tsp black pepper
• 1/4 tsp sea salt
• pinch cinnamon
• pinch nutmeg
• pinch allspice

Instructions

Soak bulgur wheat in 2 cups water for 30 minutes. Drain, squeeze out excess water and and set aside. Chop parsley and mint, mix together. Finely chop the white parts of the spring onions, add to the bulgur wheat. Add black pepper, salt and spices to wheat. Finely chop the green parts of the spring onions, add to the herb mixture. Combine wheat mixture, herb mixture, diced tomatoes, olive oil, and lemon juice. Toss to mix and serve.

Smoked Fish Dip

I believe I've said it before: we could all use a little more fish in our diets. In Jupiter, where I live, there is an abundance of fresh fish available, and a million ways to cook it. That said, one dish seems to be present on every single restaurant menu in town. It is so pervasive, it pretty much could be called the official town food: smoked fish dip. Places like Guanabanas and Pinder's Market have great renditions, but it is so easy to do at home, and makes a great  appetizer for those South Florida holiday parties. I've adapted this dish a bit to lower fat content, and do recommend serving it with jarred, sliced jalepeños and whole wheat crackers, as it customary in the area.

Ingredients

•   1/2 lb. smoked local kingfish

•   1 heaping tsp. finely chopped onion

•   1 heaping tsp. finely chopped, fresh parsley

•   8 oz. fat-free cream cheese

•   1 tbsp. prepared horseradish

•   1/8 tsp. cayenne pepper

•   black pepper, to taste

Instructions

This could not be simpler. Put all ingredients in a food processor and mix until a consistent, patê-like consistency. Can be served in a bowl or piped on to crackers with a pastry bag, topped with a single jalapeño slice (ver fancy!).  

Roasted Pumpkin Seeds

October is a favorite around the Albert house. Our daughter starts planning her costume before she plans her outfit for the first day of school! Even so, the one thing we look forward to more than anything is carving our jack o'lantern. While getting creative with a lit-up gourd is great, the real reason for our anticipation lies within...the slimy "guts" of the pumpkin hold a healthy snack which can be tailored to your particular tastes. Pumpkin seeds, also known as pepitas, can be roasted and seasoned to create a snack high in zinc and the antioxidant Vitamin E. While some like to go sweet, tossing their roasted seeds with a little brown sugar and pumpkin pie spice, we love taking this snack more savory and spicy.

Ingredients

•   Seeds from your pumpkin

•   extra-virgin olive oil

•   salt, pepper
•   garlic powder
•   ground cumin

•   chile powder

Instructions

Pre-heat oven to 300 degrees Fahrenheit. Scoop the seeds out of your pumpkin into a bowl, separating the seeds themselves from the stringy innards of the gourd. Rinse the seeds with water in a colander to remove any remaining pumpkin. Dry the seeds and spread them on a baking sheet in a single layer. Roast until just starting to brown, usually 10-20 minutes. Toss in olive oil, salt, pepper and spices. Roast until brown and crunchy, usually just a couple of minutes more.  

Hogsnapper Fish Tacos

Starting to see a trend here? We really do love fish and jalapeno peppers in the Albert house!

The feature ingredient in this recipe, though, is avocados. Growing up in South Florida, I fondly remember the big Florida avocodo trees in the front yards of my neighborhood. "The word" on this fruit has gone back and forth over the years, but rest assured, it is healthy! The American Heart Association recommends a diet low in saturated fats, trans fatty acids, sodium and cholesterol. Avocados can be a key part of a heart healthy diet, as they're one of the very few fruits out there which are high in healthy monounsaturated fat. They also contain plant sterols, which can prevent the absorption of cholesterol in the intestine. These effects are backed up by data from the National Health and Nutrition Examination Study (NHANES) published earlier this year. It showed that people whose diets included avocados had better HDL ("good cholesterol") levels, lower rates of obesity, and less risk for metabolic syndrome (obesity, pre-diabetes, high triglycerides, and hypertension).

This recipe is a great example of how healthy food can be flavorful and simple, too!

Ingredients (serves 4)

•   3/4 - 1 pound hogsnapper fillet

•   corn tortillas

•   2-3 avocados(Haas or Florida)

•   3 limes

•   one head, red cabbage

•   julienned carrots (Publix sells this by the bag)

•   1 jalapeno pepper, diced

•   1 red onion, half diced, half sliced

•   1 bunch cilantro, chopped

•   extra-virgin olive oil

•   salt, pepper

•   ground cumin

chile powder

Instructions

Guacamole

Pit the avocados and chop the fruit into a bowl. Mash avacado, add diced onion, diced jalapeno, salt, pepper and juice of 1 lime. Set aside.

Slaw

Slice the cabbage. Mix in a bowl with the sliced onion, carrots, and cilantro. Add juice of 1 lime, olive oil, salt and pepper to taste. Toss and set aside.

Fish

Preheat grill on high and oil the grates. Dust the fish with cumin, chile powder, salt and pepper. Grill until done, squeezing lime onto the fish before turning.

Assembly

Heat the tortillas in the oven until warm and soft. Add a piece of the fish, top with guacamole and slaw. Enjoy!

"Make Me Sweat" Florida Dolphin

One of the best things about early summer in the Palm Beaches is the seemingly never-ending supply of fresh dolphin (also known to everyone outside of South Florida as Mahi Mahi). The other great thing: many fruits and vegetables are starting to come into season and are plentiful at local farmers' markets. Some front-yard mango trees are even starting to bear ripe fruit!

This recipe takes advantage of all of those fresh ingredients, and believe it or not, helps you tolerate the climbing temperatures. How, you ask? The secret is in the heat! Chile peppers are used in the cuisine of many different cultures. Have you ever noticed how most of those cultures known for spicy food are tropical or subtropical? Whether it is Thai sriracha, Jamaican jerk, Mexican pico de gallo or Indian curry, spicy food induces sweating, and sweating cools the body!

If you'd rather just crank up the air conditioning, feel free to exclude the habanero. However, you might miss out on some of the other health benefits of chile peppers. The chemical that makes chiles hot, capsaicin, also happens to help raise serotonin levels (low serotonin is associated with depression) and possibly has anti-inflammatory effects. In its topical form, capsaicin beats opioids for the relief of shingles pain. Finally, spicy foods, like chiles and ginger, can boost metabolism, burning calories for 20 minutes after they are eaten. So, spice it up!

Ingredients (serves 4)

•   Four 4-6oz dolphin fillets

•   1 cup dry white wine

•   1 lemon

•   1 red bell pepper, diced

•   3 cloves of garlic, minced

•   2 cups cubed mango

•   1/2 medium red onion, diced

•   1 small cucumber, diced

•   3 Tbsb cilantro

•   3 Tbsp fresh lime juice

•   1 habanero chile, seeded and diced

•   Paprika

•   Salt and pepper

Instructions

Season the fish filets with salt, pepper, and a moderate dusting of paprika. Place filets in a baking dish. Pour the white wine and juice of the lemon into the baking dish. Add half of the diced red pepper and all of the garlic. Broil until done.

In a bowl, toss the mango, onion, cucumber, cilantro, lime juice, habanero and remaining red bell pepper. Salt and pepper to taste.

Plate the fish, and top with the mango salsa. Enjoy!