Thursday, July 2, 2015

Chef Mark Cleveland :: Vintage Post :: Whole Life Times :: Gourmet Banquet


Long before everything was blogged, print ruled the sentences.  Here’s the culinary history of Avanti & the musing of Chef Mark Cleveland in culinary fun stuff from before any #face had been #book-ed

March 24, 2000
June 2000 Whole Life Times Food Column

The Flavors of Nature’s Nutrients

We are so lucky to live in these days of nature’s organic bounty available to us year round! 

I wonder how many of us understand what winter meant when it was all about a few sorrowful carrots and onions, or potatoes that had to be whittled down to a soggy but possibly edible core.  And ironically those were the days before supplements as well.  Until very recently, providing our bodies with the wide range of nutrients necessary for optimum health was not possible on a consistent basis. 

Viva la 21st century!  Science is making amazing strides in providing us with the tools and knowledge necessary to make informed choices.  And yet what we know still only tips the iceberg. 

Our Mother Nature has figured it all out for us and what better way to supplement our supplements than by eating from the abundance of produce and foodstuffs never before available. 

To celebrate the nutrients in the flavorful foods we enjoy, I’ve crafted four recipes that bring together a wide variety of fruits and vegetables into one vegetarian gourmet banquet.

While the lemon lentil tofu requires a bit of work and includes a number of ingredients, the three other recipes are elegant in their simplicity and will require a minimum amount of effort.  In fact, the entire buffet can be prepared gleefully on just one sunny afternoon.  And the rewards at party time will be well worth it.   Your guests will sing your praises and everyone’s internal organs will joyfully undulate with the symphony of nutrients (both known and undiscovered) you’ve offered them in celebration of the healthful options that are a gift of our time.

¡A la buena salud de todos en la primavera magnifica!

Various ingredient nutrition information for this article is from The Nutrition Bible by Jean Anderson & Barbara Deskins, 1995

Lemon Curry Tofu & Lentils

Recipe By     : Mark Cleveland
Serving Size  : 8    Preparation Time :0:00
Categories    : tofu

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      pound         firm tofu -- cubed
   3      tablespoons   curry powder
   1      teaspoon      turmeric -- fresh if possible
   1      tablespoon    white miso
   2      tablespoons   olive oil
   1      tablespoon    sesame seeds
   2      tablespoons   sherry
                        black pepper
   1      cup           lentils -- soaked for 30 mins
   1      medium        rutabaga -- thinly sliced
   1      medium        pear -- thinly sliced
   1      medium        Granny Smith apple -- thinly sliced
   1      medium        leek -- thinly sliced
   2      cloves        garlic
   1      tablespoon    ginger
   1      medium        serrano pepper -- optional
   1      tablespoon    red miso
   1      whole         grapefruit -- juiced
   2      whole         lemons -- juice and zest

Toss tofu cubes w/ 1 tablespoon curry powder, turmeric, white miso, 1 T olive oil, sherry, sesame seeds & pepper.  Spread on a cookie sheet and roast at 350 for about 40 mins until golden and crispy stirring every 10 mins.  Drain lentils, add cold water to cover and a pinch of sea salt, bring to a simmer for about 10 mins until al dente.  Remove from heat.  Saute leek with garlic, ginger and serrano (if using) in remaining tablespoon of oil until just wilted and fragrant (about 2 mins).  Add rutabaga & grapefruit juice and simmer for 3 or 4 mins until they begin to soften.  Add apples and pears, lentils, tofu, lemon zest and toss to blend.  Return to simmer and once hot, remove from heat.  Wisk lemon juice with red miso and add off heat. 

Per serving: 273 Calories; 10g Fat (31% calories from fat); 18g Protein; 33g Carbohydrate; 0mg Cholesterol; 175mg Sodium

NOTES : Use more or less curry powder to taste.  Add a chopped serrano if you like your curry HOT!

Tofu is a source of high quality protein, iron, phosphorus, potassium & phytoestrogens.  However it is low in calories and saturated fat and contains no cholesterol. 

Miso is tofu's much more flavorful cousin.  Made from fermented soy beans, miso has living cultures.  Adding some off heat at the end of cooking allows the beneficial cultures to enter the body alive.

Cranberries, Strawberries & Sweet Taters

Recipe By     : Mark Cleveland
Serving Size  : 6    Preparation Time :0:30
Categories    : Vegetables

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   2      cups          diced sweet potato -- about 1 med/large
     2/3  cup           sun-dried cranberries
   1      pint          strawberries -- quartered
   1 1/2  cups          green tea
   2      teaspoons     peanut oil -- optional
     1/2  teaspoon      garam masala
   1      tablespoon    white miso
   1      medium        tangerine -- juice, add at end

Soak dried cranberries in green tea for about 10 mins to plump while preparing other ingredients.  Peel and cube tater into about 1 inch dice.  Quarter strawberries.  Bring cranberries, tea, taters, oil and garam masala to a simmer covered and cook until tender (about 10 mins).  Wisk miso and tangerine juice.  When potatoes are tender remove cover and remove pan from heat.  Allow to cool for 5 mins.  Stir in strawberries and miso mixture. 

Per serving: 98 Calories; 2g Fat (17% calories from fat); 2g Protein; 19g Carbohydrate; 0mg Cholesterol; 120mg Sodium

NOTES : This not overly sweet mix of fruits and sweet taters is a zesty side dish, not a dessert.

Cranberries -- a native American fruit related to the blueberry -- are loaded with vitamin C, as well as a nutrient that blocks bacteria from clinging to urinary tract walls.  Fundamentally tart, when sun-dried they require less added sugar.

Low in calories despite their sweetness, sweet potatoes are loaded with potassium & vitamin C, and have a fair amount of fiber as well.

"Doubtless God could have made a better berry, but doubtless God never did" wrote William Butler in 1600.  Low in calories and sodium strawberries are an excellent source of both vitamin C and potassium.

Trinity Mustard Greens

Recipe By     : Mark Cleveland
Serving Size  : 4    Preparation Time :0:30
Categories    : Vegetables

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   6      cups          mustard greens -- about 1large bunch
   1      clove         garlic -- minced
   1      teaspoon      ginger -- minced
   1      medium        shallot -- ring slices
   1      tablespoon    olive oil
   1      tablespoon    soy sauce
     1/4  cup           dry vermouth, water or herbal tea

Saute the trinity roots in oil on med heat until fragrant, about 3 mins.  Add mustard greens, then soy sauce and vermouth, water or tea, cover and steam for about 3 more mins, stirring twice.  The greens should be crisp tender and bright green.

Per serving: 77 Calories; 4g Fat (47% calories from fat); 3g Protein; 6g Carbohydrate; 0mg Cholesterol; 280mg Sodium

NOTES : This recipe is so simple and delicious, hopefully everyone will give it a try.

Mustard greens are loaded with beta-carotene, vitamin C, calcium, pottasium, various sulfurous compounds which may reduce cancer risk as well as lutein.  The benefits of lutein are numerous and still being discovered.  Mustard greens are one of several leafy greens that are reputed to reverse the affects of macular degeneration.

Members of the lily family, shallots contain allicin & sulforaphane that may lower the risk of certain cancers.

The amazing powerhouse ginger is a natural anti-inflamitory, has natural preservative powers and has been used for centuries to improve digestion and ward off sickness.

Garlic, well known to many ancient peoples, is reputed to have anti cancer and anti viral properties, lower blood sugar and cholesterol levels, boost the immune system and increase stamina.  Lightly cooked (not burned) garlic does not result in garlic breath.

Apple & Pear Compote

Recipe By     : Mark Cleveland
Serving Size  : 6    Preparation Time :0:30
Categories    : Desserts

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      whole         Granny Smith apple -- sliced or cubed
   1      whole         fuji apple
   1      whole         gala apple
   2      whole         red pears
     1/2  cup           walnuts
     1/2  cup           raisins
  10      ounces        raspberry fruit spread
                        cinnamon
   5      whole         cloves
   2      tablespoons   port wine -- optional
     1/2  cup           herbal tea

Combine all ingredients in heavy bottom pan.  Bring to a simmer on med low heat.  Let simmer for about 5 mins until fruit is just tender.  Remove from heat and allow to cool for about 5 mins before serving. 

Per serving: 178 Calories; 3g Fat (15% calories from fat); 2g Protein; 39g Carbohydrate; 0mg Cholesterol; 16mg Sodium

NOTES : Choose your favorite herbal tea like ginger/mint, spice, licorice, lemon spice, etc.

Since all apples are nutritious, why not include a variety in your diet.

Slightly less nutritious than apples, pears have more fiber.  So pairing them in this compote makes good  nutritional sense.

Walnuts are a good source of omega 3 fatty acids and may lower cholesterol.

Raisins offer fiber and potassium and raspberries provide vitamin C, vitamin A and phosphorus.

Eating Healthy & Delicious is a Win Win Win Situation!
Eat, Live & Party Well
Blog post by Chef Mark Cleveland

Avanti is the longstanding leader in organic, sustainable, local, flavorful cuisine in Orange County, CA.

Meaning 'forward' in Italian, Avanti Natural is a culinary philosophy that integrates the best of traditional European and Asian healthful eating with the latest nutritional information for optimum health.

Our successful restaurant Avanti Café was located on 17th St in Costa Mesa from 2005 through 2014.  Follow us on social media to see what is new and in store for Avanti in our culinary futures.

At Avanti Natural, we believe that you don't have to sacrifice taste to eat healthy; you can Eat Well & Live Well

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