FIG, RICOTTA + HONEY SALAD with PINE NUTS + PEPITAS

I am craving the bounties of spring.  I am yearning for the freshness, the juiciness, the flavors of summer.  I am looking at my calendar and going to the farmers market and wondering why beetroot and butternut squash continue to adorn the stalls.  I am trying to reconcile the realities of the British climate and the particular bounties which it produces with my friends' Instagram photos of the markets in Los Angeles, brimming with nectarines, avocados and berries.  I am jealous.

But why?  Really, all I have to do is head to my nearest supermarket and all of these goods will be right at my fingertips.  Yes, but at what cost?  Imported from how far?  How nutritionally depleted?  Eating seasonally and locally is so gratifying.  Nothing beats the taste of impeccably ripe produce, the feeling of chatting face-to-face with one of the farmers who helped cultivate it, the knowledge that you're directly supporting your local economy.  And eating seasonally and locally can be incredibly challenging as well.  We love, we crave, we have histories with certain foods.  Every single week, my shopping basket contains bananas.  I mix them into my oatmeal, use them as a base for smoothies, freeze them to make healthy ice cream, mash them up with nut butter.  I don't know if a single banana has ever been grown in the UK.  The bananas I bought this week were imported from the Dominican Republic.  And yet, tinged with guilt, I continue to buy them.  And every Saturday that I am able, I go to my local famers' market.  I am conscious and I am a work in progress.  

I recently discovered another cafe that I have fallen head-over-heels in love with.  Called L'Atelier, its menu is simple yet elegant.  While perusing the chalkboard-displayed eats during my first visit this past April, I was immediately drawn to the fig, ricotta and honey salad.  But wait -- fresh figs?  Really?  They were definitely not in season.  Would they be ripe, luscious, tasty?  How far had they travelled to get here?  Despite my guilt-tripping food consciousness, I wanted this salad.  I ordered this salad.  And I promptly devoured this salad, relishing every second of it.

Crisp and peppery from heaps of mixed greens and a hefty sprinkling of fresh cracked black pepper.  Sweet and creamy from dollops of ricotta and generous thick drizzles of honey.  Crunchy and nutty from toasted pine nuts and pumpkin seeds.  Colorful and decadent from slices of soft and fragrant fresh figs.  This salad hit all the right notes.  It wasn't particularly seasonal.  It probably wasn't local.  But it was nutritious.  And delicious.  And one of the best decisions I made that day.

Developing and expanding my education about the myriad reasons why it is so important to eat seasonally and locally has been invaluable.  It regularly influences my food-related choices--of where I shop, what I choose to purchase and put into my body, and when.  But we are not 100% consistent beings.  We are works in progress.  Sometimes, we want bananas in the UK and figs in April.  And that's okay too.

Fig, Ricotta + Honey Salad with Pine Nuts + Pepitas

Inspired by L'Atelier, Dalston UK

Serves one

Ingredients

3-4 heaping handfuls mixed greens (arugula, baby chard, spinach, watercress)

1 fig (fresh & ripe!)

2 1/2 Tbsp. ricotta

1/2 lemon, zested

1 Tbsp. pine nuts

1/2 Tbsp. pepitas (pumpkin seeds)

1 Tbsp. extra virgin olive oil (cold pressed)

1/2 Tbsp. balsamic vinegar

1 garlic clove

fresh cracked black pepper

2 tsp. runny honey

Directions

1.  Place greens in a large bowl.

2.  In a small skillet, toast pine nuts and pepitas over a low heat until fragrant and slightly browned, 5 or so minutes, shaking the pan often so they don't burn.

3.  Slice the fig into quarters (all vertical cuts), and then halve each quarter vertically. 

4.  Mix the lemon zest with the ricotta.

5.  In a small jar with a lid, combine the olive oil, balsamic, and a few grates of the garlic clove (not even half; it's pungent!).  Shake well.

6.  Add figs, pine nuts, pepitas, and dollops of the ricotta to the greens.  Sprinkle with a few generous twists of freshly cracked black pepper.  Toss with the oil & vinegar dressing.  Drizzle honey over everything.

GINGER QUINOA, BROCCOLI + BOK CHOI with MISO-TAHINI DRESSING

Have you ever had a moment when you've actually stopped to look at the precise number of emails sitting in your inbox, only to find yourself gasping at the sheer volume of it?  This happened to me the other day.  So many emails.  Just...sitting there.  Some messages held with the best intentions of eliciting a response; some kept as a reminder of where (and who) I've been in the past; some saved for their articles I intended to read or lists of bands I meant to check out.  But time passes, life happens, and they just sit, their number indefinitely increasing.  

Curious about what elements of my past were languishing in the far reaches of my inbox, I clicked through the pages, browsing through the email blasts and personal correspondence that I had collected in the past year-and-then-some.  Much to my amusement, I found an email dated 15 April 2012, bearing the subject: "Quinoa?!?!".  In it, I had written to a friend, declaring: "Tomorrow, I am going to make quinoa for the first time," and inquiring whether she thought I should cook the quinoa in vegetable stock or just plain water.  That email exchange--written with such enthusiastic naïveté--really made me laugh.  It reminded me how short of a time I've actually been cooking and how recently it was, in the grand scheme of things, that I became so passionate about food.  Making and eating quinoa is so routine to me now, but not so long ago those amazing little seeds were an entirely foreign substance to me.  Maybe you eat quinoa all the time.  Maybe you've never heard of it.  Less than one year ago, I had never eaten it in my life; now it is a serious staple of my whole-foods based diet.  I recently realized that I have yet to post a recipe featuring quinoa.  It is high time that I rectify that situation.

Grains: Whole vs. Refined
When I began to properly cook, expand my palate, and read about food and nutrition around this time last year, refined grains were among the first foods that I replaced in my diet.  While I will always eat a good chocolate chip cookie and, if no whole grain bread is available, I won't scornfully dismiss a sandwich on a freshly baked baguette, you won't find me buying or cooking with white rice or white flour if I can avoid it.  Here's why:

The whole kernel of any grain is composed of three parts: the bran (the protective outer layer); the germ (the internal embryo, which has the ability to sprout into a new plant); and the endosperm (the kernel's inner core, which contains starchy carbohydrates and supplies food for the germ).  The bran of a whole kernel is high in antioxidants, B vitamins and fiber, while the germ contains protein, minerals and essential healthy fats.  In the process of refining (which is how we get white flour, white rice, etc.), the kernel is stripped of both its bran and germ, leaving behind nothing but its endosperm; the grain thus becomes a nutritionally barren shadow of a previously rich whole food.  Once refined, grains lose about 25% of their protein and over 15 nutrients.  This includes grains' B vitamins, which are necessary for the successful breakdown of carbohydrates in the body and, consequently, proper metabolization.  Refined grains also lack the majority of the fiber that is present in their whole form.  This is a big loss for our bodies, as fiber is essential to the healthy maintenance of our digestive system, keeps us feeling satiated for longer periods of time, and helps regulate our blood sugar levels.* 

When I first learned about the immense nutritional value of whole grains compared to the nutritionally devoid composition of refined grains (even when 'enriched'), making the switch to a whole-grain diet was, for me, a no-brainer.  What has been even more exciting than knowing I'm being kind to my body (which, yes, is great) has been the world of grain varieties that I have since delved into.  Brown rice, wheat berries, spelt berries, quinoa, millet, wild rice...so many interesting grains, each with unique tastes and textures, each great for our bodies in different ways.  Really, what's not to love?

Quinoa
Okay, I know. I've spent ages extolling the virtues of whole grains and I'm sure at least a portion of you are sitting there thinking, 'Uh, yes, but quinoa isn't technically a grain, it's a seed'.  This is true.  However, it is essentially grain-like and very quick-cooking, much like couscous; this convenience (and its versatility--it pairs well with almost anything!) is in large part why I eat it so often.  So as to not belabor this post too much, here are the quinoa highlights:

• While this 'superfood' has only relatively recently become integrated into Western cooking and cuisine, quinoa was one of the primary staples in the Incan diet over 5,000 years ago.
• It is still primarily grown and distributed from the Andes region of South America.
• While it cooks and tastes like a grain, quinoa is actually the seed of a plant that is related to beets, spinach and chard.
• Quinoa is one of the few foods that--all on its own--contains the nine essential amino acids that make up a complete protein.
• It is gluten-free, high in fibre and low in fat.
• Quinoa contains significant amounts of manganese, magnesium and iron and has anti-inflammatory properties.**

And now, finally...to the food!

*Whole grain nutrition information from Alive, 'What's in a Grain Kernel?', and Whole Grains Council, 'What is a Whole Grain?'. 
**Quinoa information from World's Healthiest Foods and My New Roots.


Ginger Quinoa, Broccoli + Bok Choi with Miso-Tahini Dressing
Serves two

Ingredients
1/2 cup (110 g) quinoa (any color is great)
2 tsp. ginger root, grated
1 garlic clove, finely minced
1 spring onion, sliced on a slight diagonal
1 tsp. coconut oil (or preferred cooking oil)
8-10 stems (100 g) tenderstem broccoli
1 medium head bok choy, bottom cut off and leaves/stalks separated
sesame seeds, dry toasted (optional, for garnish)

Miso-Tahini Dressing
1/2 Tbsp. miso paste (organic, non-GMO; light or dark is fine)
1/2 tsp. tahini (preferably dark, unhulled)
1 lemon, juice + zest
1/2 tsp. honey
1/4 tsp. ginger root, grated
1 Tbsp. water

Directions
1.  Rinse quinoa well, rubbing the seeds together, and strain.  Do this a few times until the rinsing water remains clear. (Without rinsing, the quinoa will taste quite bitter.)  Set aside.
2.  In a small pot, heat oil over a low heat and sauté garlic, ginger and spring onion until fragrant, 1-2 minutes, stirring frequently so the ginger doesn't stick and burn.  Add quinoa and toast for an additional minute.
3.  Add 3/4 cup water to the pot and bring to a boil.  Once boiling, reduce to a simmer, cover, and let cook (without opening the lid) for 15 minutes.  Once 15 minutes has passed, remove from heat and let sit (lid still on!) for 10 minutes.
4.  In the meantime, line a grill tray (for UK-style grill) or baking tray (for US-style broiler, which is like a UK grill) with foil.  Spread broccoli and bok choi on tray (some overlap is fine).  Drizzle with oil and sprinkle with salt.
5.  Place tray under grill/broiler on medium-high heat.  Cook until beginning to brown, 10-15 minutes, tossing occasionally.  Turn down heat if your tray is quite close to the flame and the veggies are burning without cooking through.
6.  To make the dressing, combine all ingredients in a jar with a lid and shake vigorously.
7.  Once quinoa has cooked and sat for 10 minutes, remove lid and fluff.  Add salt to taste.
8.  Pile quinoa on plates, top with grilled broccoli and bok choi, and drizzle with dressing.  Garnish with toasted sesame seeds and fresh spring onion, if desired.

KALE, POMEGRANATE, GOAT CHEESE + MINT SALAD

Oh, kale.  What a good friend to have.  Surprisingly enough, kale was one of the first vegetables I started to regularly incorporate into my diet after my move to London, even when I was still a vegetable-averted vegetarian.  Less texturally slimy and more mild-tasting than spinach (in my opinion), I was happy to have found a dark leafy green that I didn't want to spit out the second I put it in my mouth.

I think kale is considered to be one of those 'superfoods' we sometimes hear about, but label or not, this stuff is SUPER good for you.  A member of the cruciferous vegetable family (along with broccoli and cabbage), kale is bursting with vitamin K (promoting bone health, preventing blood clotting, and crucially regulating our bodies' inflammation), vitamin A (supporting healthy vision and skin) and vitamin C (maintaining our immune system, hydration and metabolism).  Kale also contains high amounts of manganese, fiber, and calcium (more calcium than milk, calorie-for-calorie!).  Of all the leafy greens, kale boasts the highest level of carotenoids, which lowers our bodies' risk to developing certain types of cancers (in the case of kale, this includes breast, colon, prostrate, ovary and bladder cancer).  On top of all this goodness, kale is also super detoxifying, as its high amounts of fiber and sulfur help maintain healthy liver function.*  Pretty amazing.

If you aren't already overly jazzed about getting this stuff into your body, here's more good news for you: The peak growing period of kale is mid-winter through early spring, so we're in the thick of it!

Despite its simplicity, this salad has the ability to impress.  The first time I made it, I brought it to a pot luck New Year's Eve dinner party for 10 people. The heaping salad was devoured.  As the attendee seated directly across from me polished off his plate, he turned to me and curiously asked, "Did you put mint in this salad?"  Why yes indeed, I did!  I was so excited that he had identified the mystery herb,  but at the same time, the fact that he had to ask--and that no one else questioned or mentioned it--told me I needed to include more mint, possibly in bigger pieces, the next time around.

Round two of the salad, which was made at a more intimate dinner party of close friends that same week, brought about surprise among the guests not because of the ingredients, but because of the process: the massaging of the kale.  I was shocked that neither of my good friends, who definitely know their ways around a kitchen, had heard of massaging raw kale for a salad before; I thought I was among the last to get on that train back in the summertime.  For those of you who haven't yet delved into the wonderful world of raw kale salads, a brief word: Massaging kale--simply vigorously rubbing the raw leaves for 2-3 minutes with a drizzle of olive oil, lemon and/or vinaigrette--is a wonderful method to use when serving it raw because breaks down the leaves' tough and fibrous cellulose structure, making it much easier to chew and digest.  It also mellows out the bitter taste.  So wash those hands and get ready to get intimate with your salad!

A final note, to those of you lucky enough to live in the vicinity of a Trader Joe's: Make this salad with TJ's honey chèvre.  Have you tried this product?  OH MY.  Words cannot express the sheer delirium that this cheese produces upon consumption.  Imagine the creamiest of goat cheeses infused with sweet honey, bursting in complete synchronicity upon your palette.  It really takes this salad to another level.  Why Trader Joe's has not expanded to the United Kingdom is an issue of great consternation for me, but we'll save that for another time.

Kale, Pomegranate, Goat Cheese & Mint Salad
Serves one

Ingredients
6-8 stalks dinosaur kale (a.k.a. lacinato kale or cavolo nero)
1/4 of a pomegranate
goat cheese crumbles (as much as you'd like)
6 large mint leaves, chopped
1/4 tsp. olive oil
1/4 tsp. honey (runny, not solid)
1/2 lemon

Directions
1.  Submerge the pomegranate quarter in a large bowl filled with water and remove all the seeds.  (This method will prevent you from getting squirted by the pomegranate juices!)  Discard the white pith and drain the water.
2.  Slice the kale leaves into 1/4" strips lengthwise (you should get 2-3 strips from each side of the stem).  Discard stems.  Cut or tear the strips a few times horizontally, so you end up with ribbons approximately 1/4" x 2" in size.  Place in a large bowl.
3.  Drizzle the kale ribbons with olive oil.  Using your hands, massage the kale for at least 2 minutes, rubbing the oil into the leaves.  (Again, this is a great method to use when eating raw kale, as it breaks down the fibers, making the kale less bitter and easier to chew and digest.)
4.  Add the pomegranate seeds, goat cheese and chopped mint to the kale bowl.
5.  Squeeze the juice from the lemon half into a sealable jar.  Add the honey.  Seal and shake vigorously, until combined.
6.  Pour lemon-honey mixture over salad and toss to coat.

*Info sources: WHFoods, MindBodyGreen, & My New Roots 

BAKED EGG in a BALSAMIC HERBED PORTOBELLO & SPINACH, PEAR + SUNFLOWER SALAD

One of the most utterly frustrating things for me, as an overly enthusiastic yet still rather novice foodie, is the fact that I have a good few friends who cook and bake incredibly well with what seems to be little to no effort.  Now, I recognize that 'effort' is subjective; it is possible that they are actually trying really hard but are just playing it cool.  (Possible, but doubtful.  These aren't ladies who care too much for fronting.)  Either way, when these few friends make magic in the kitchen, there are certainly no recipes in sight.  Epic frittata for six brimming with roasted veg?  No problem.  Moroccan tagine?  Sure, just give me an hour.  Silky smooth cream cheese frosting?  Let me just check the pantry and we'll be on our way.  Don't get me wrong, I am incredibly grateful to have these friends--not only because of the sheer joy I derive from cooking with them but also for the tips and tricks I've learned.  But I would be lying if I said their effortless skill in producing ridiculously delicious, impeccably seasoned, and truly creative dishes wasn't mildly frustrating (okay, bordering on irritating, if I'm being honest.  But that's just because I envy their skills so greatly!).

I feel this is worth sharing not to vent my frustration, but because I wonder if some of you might relate?  Every time I express these sentiments to my friends, hovering over the stove or the Kitchen Aid, they never fail to remind me that they have years of experience.  In restaurant kitchens, in bakeries, at home with their families.  You'll get there, they say.  You're getting there already.  

I have come across a great many inspiring recipes over the past year of my bordering-on-compulsive food blog reading.  While I find them undoubtedly useful and follow them often, I also love using a recipe as a framework and adding my own spin to it.  During the relatively short time I have been embarking on this journey, I have recognized and appreciated the importance of knowing the basics and having a few good tricks up my sleeve to use as the basis for something entirely different.  This Baked Egg in a Balsamic Portobello is just that: delicious in its own right but also a great springboard for you to adapt and run with.

The portobello mushroom cap, marinated in balsamic vinegar, garlic and herbs, is so succulent, meaty and brimming with flavor, I was truly stunned into silence the first time I made it.  The marinade comes courtesy of Sarah B. from My New Roots, who suggests grilling the mushroom and serving it with an avocado & basil aioli (which is equally delectable).  In this version, I've prepared it with caramelized onions and a baked egg, giving it a boost of protein and a more brunch-y feel.  Truth is though, the possibilities for this mushroom are endless:  slice it up and toss it in a salad or a wrap; fill it with quinoa, nuts and fresh herbs; pack it with sautéed leafy greens; turn it into a caprese by topping it off with basil, tomato and melted mozzarella...you really can't go wrong.

For the accompanying salad, my focus was twofold: simple and seasonal.  While I've always liked pears, I never found them to be a wow-factor fruit--until a couple months ago, that is, when I first sampled a pear slice from my local farmers market. The pear was unlike any I had previously tasted, overwhelmingly fragrant and dripping with sweetness, perfectly ripe yet retaining a slight firmness.  While the height of pear season has passed with autumn, a few varieties are still popping up at local markets and I'm making sure to take advantage.  For the salad's dressing, I sought to create flavors that would compliment the sweetness of the pear while playing against the spinach's mild bitterness. I ultimately opted for something a bit punchy and a bit bold: a cinnamon-sage vinaigrette.  Topped off with toasted sunflower seeds to add some crunch, this salad is quite simple yet combines flavors that are complex.  Simply satisfying.

Baked Egg in a Balsamic Herbed Portobello (with caramelized onions)
Adapted from My New Roots
Serves Two

Ingredients
2 medium eggs
2 large portobello mushroom caps (preferably with tall and curved-in edges)
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
3/4 tsp. dried thyme
3/4 tsp. dried oregano
1 garlic clove, minced
1 small red onion
1 Tbsp. olive, sunflower or coconut oil 
salt & pepper, to taste

Directions
1.  Prep mushrooms: With a clean cloth or paper towel, brush any dirt off mushroom caps.  Break off and discard the stems.
2.  Put 1 Tbsp. olive oil, balsamic, garlic, and herbs into a large plastic re-sealable bag and give it a shake.  Add the mushroom caps and swish them around the bag, ensuring that they are thoroughly coated with the marinade.  Refrigerate for a minimum of 1 hour. (They can be left for up to 12 hours in the fridge).
3.  When ready to prepare the rest of the dish, pre-heat oven to 350°F/180°C/Gas 4.
4.  Grease a baking tray and line it with parchment paper.
4.  Slice onion into ribbons (whatever thickness you prefer).  Heat 1 Tbsp. of cooking oil on medium-low in a medium size pan.
5.  Cook onions on medium-low heat until caramelized (translucent and fully softened with browning edges), 10-20 mins.  (Cooking time will depend on the size of your onion strips.)  Sprinkle with a pinch of salt if desired and stir only occasionally, primarily leaving them to sit and simmer.
6.  When onions are ready, place mushrooms gill-side up on baking tray.
7.  Place caramelized onions in mushroom caps.
8.  Very carefully, slide one egg in each cap on top of the onions.  It may be easier to crack each egg into a small ramekin and slide them in from there.
9.  Bake mushrooms for 15-25 minutes, until the egg whites are opaque and the yolk is set to your liking.

Spinach, Pear and Sunflower Salad
Dressing adapted from Love and Lemons
Serves Two

Ingredients
Salad:
A few hefty handfuls of fresh baby spinach leaves
1 pear, cubed
1 Tbsp. raw sunflower seeds

Cinnamon-Sage Dressing
1 Tbsp. olive oil
1 tsp. honey
1/2 tsp. apple cider vinegar
1/4 tsp. cinnamon
2 sage leaves, minced
salt & pepper, to taste

1.  In a small frying pan, toast sunflower seeds on a low heat until fragrant and browning very slightly, 2-4 minutes.
2.  Combine all dressing ingredients in a jar or container with a tight lid.  Shake vigorously.
2.  Mix spinach, pear slices, and sunflower seeds and dress until lightly and evenly coated.

AVOCADO, EDAMAME, MANGO + POMEGRANATE SALAD

Going home can mean many things.  It can mean different things at varying points in time--during different seasons, at different moments over the course of one's life.  For me over the past three weeks, going home meant sunshine.  Hikes.  A much nicer shower head than the one to which I have become accustomed.  New experiences with good friends I hadn't seen in far too long.  And really good produce.

Because I hardly cooked when I was last living in Los Angeles, I never really appreciated how excellent (and relatively affordable) the produce there is.  In this way, it's a bit ironic that I'm embarking on my impassioned culinary endeavors in London, where food is generally incredibly expensive and even the ripest avocado doesn't taste like much of anything.  Returning to LA with my new love of cooking in tow, I completely relished the fruits and vegetables--but especially the fruits--available to me (and without breaking the bank, at that).  I apologize for posting a recipe that includes avocado and mango in January.  I know, it isn't very season-conscious of me, but that's just what happens when you spend December in Los Angeles.  

Avocado, Edamame, Mango and Pomegranate Salad
Serves one

Ingredients
1/4 cup edamame (typically bought frozen, in pods or shelled)
1/2 avocado
1/4 pomegranate
1 mango
1/4 lime
4-6 mint leaves

Directions
1.  Cook edamame according to package instructions. (I recommend making more than 1/4 cup worth and saving the rest for another dish or snack.)
2.  Halve avocado lengthwise and dice into cubes, creating a grid in the flesh and then scooping out with a spoon.
3.  Dice mango into cubes.  (Dicing tips can be found here.)
4.  Cut the pomegranate in half and then one of the halves into two quarters.  Deseed one quarter of the pomegranate. (The rest should be refrigerated and will keep fresh for 2-3 days.  Because they have a tendency to squirt liquid that stains, I find it easiest to deseed pomegranates submerged in a bowl of water.  This is also helpful because the seeds sink and the white pith floats, making it easier to separate the two.)
5.  Finely chop mint leaves.
6.  Toss all together in a bowl.
7.  Dress with a few squeezes of fresh lime.