Eggs make me happy. You can eat them at any time of the day and they always fill you up. They are cheap, versatile, and a great source of protein. I’ve learned many ways to cook them over the years but I have a special fondness for poached eggs. (I admit that before trying them, I never thought I’d like runny eggs - so give them a chance if you’ve never had them before.)

There is something so comforting about a poached egg served on buttered toast. For one of my classes, I decided to pair poached eggs with a hearty rice dish. I discovered Bhutanese red rice (Whole Foods carries it) in a beautiful cookbook, Seductions of Rice by Jeffrey Alford and Naomi Duguid. I don’t cook from cookbooks much anymore but if you’re looking for healthy, cheap, delicious rice recipes (that also happen to be gluten-free), I highly recommend it. And if you want to explore the world of eggs, I love the cookbook, Eggs by Michael Roux - the photography is exquisite.

POACHED EGGS OVER RED RICE
Bhutan is an independent kingdom in the Himalaya. Locally grown red rice, which can grow in high-altitude valleys, is a staple grain of the region. Bhutanese red is a medium-grain rice that can be served in place of brown or white rice, accompanied by hearty dishes like meat stews. This poached egg version offers a lighter but satisfying meal on cold days.

1 cup Bhutanese red rice
1 ½ cup water
Pinch sea salt

1 tablespoon olive oil
3 shallots, finely diced
1 small clove garlic, minced
½ cup carrots, finely diced
1 cup shiitake mushrooms, sliced
Sea salt and pepper to taste
2 scallions, sliced
1 tablespoon toasted sesame oil
4 poached eggs (see recipe below)

Place rice in a large bowl and cover with cold water. Swish around well and drain. The water will be a little red. Repeat two or three times, until water runs clear. Drain well in a sieve.

Place rice in a heavy medium saucepan with water and salt. Bring to a boil and skim off foam, then cover, lower the heat to low, and cook for 25 minutes. Remove from heat and let stand for 10 minutes, still with lid on. Turn gently with rice.

While rice is cooking, heat olive oil in a large skillet over medium heat. Add shallots and cook until soft and translucent, about 10 minutes. Stir in garlic and carrots and cook for 5 minutes, then add mushrooms. Sauté mushrooms for around 8-10 minutes or until tender. Once all of the vegetables are done cooking, turn off the heat until the rice is done cooking.

Re-heat mushroom pan, add cooked rice and sauté until flavors are well blended. Season with salt and pepper. Remove from heat, add scallions, drizzle with toasted sesame oil and toss gently.

Divide the rice between four bowls and serve each topped with one of the poached eggs.

Preparation time: 45 minutes
Serves 4
Basic rice recipe from Seductions of Rice by Jefferey Alford and Naomi Duguid (Artisan Press, 2003)
Full recipe by Julie Negrin © 2008

POACHED EGGS
Fresh eggs are the best for poaching because they are more likely to gather compactly around the yolk, making a rounder, neater shape. I also prefer using organic eggs. There are many techniques to poaching eggs but this is the “old school” vortex method. If you want to see a visual, check out Smitten Kitchen’s play-by-play photo shoot.

4 eggs
4cups water
Optional: 1 tablespoon of distilled vinegar

Cook one egg at a time using this method. Crack one egg into a small glass dish. Keep another clean small, glass dish to the side for when the egg is done cooking.

Add vinegar to water and turn heat to high. Just before the water reaches a hard boil, use a spatula or wooden spoon to briskly swirl the inside of the pan to make a vortex in the center of the hot water. As the vortex is at full speed, drop the cracked egg into the water positioning the bowl as close to the water as possible. Continue stirring so that the vortex helps the egg form into a spherical shape and the egg whites encase the yolk. Turn heat down just a smidge so that it’s not at a full boil - but don’t turn it down too much.

After about 15-20 seconds, stop stirring and allow egg to cook to a total of 2-3 minutes in the water or up to 5 minutes if you don’t want your yolk runny. (Julie note: I usually cook mine just under 2 minutes.) You can test for softness/firmness by lifting an egg on a spoon and gently pressing a finger on the yolk.

Lift the egg from the water with a slotted spoon - drain water well over pan and set inside a small, clean bowl while you continue to finish cooking the rest of your eggs. Use a new clean bowl for each cooked egg so that they don’t stick together. Pat each one dry with a paper towel.

To serve best-quality poached eggs, they should be served as soon as they are pulled from the water. However, it is possible to prepare them ahead of time. To learn how to store and re-heat poached eggs (and pick up some other cooking tips), check out Julia Child’s poaching egg techniques.

If you like nifty kitchen equipment, check out egg poaching tools including William Sonoma’s fancy egg poacher.

Preparation time: 20 minutes
Yields: 4 poached eggs
Recipe by Julie Negrin © 2009

I’m off to New York this weekend to work for HealthCorps so I’m not sure if I’ll get a blog post up next week - but stay tuned for more winter recipes coming soon!

One of my favorite things about teaching cooking is observing people’s discovery of a new food they’d previously dismissed as unappetizing.  At the beginning of class, I can see the skepticism on my students’ faces as I excitedly talk about how delicious leafy greens are.  But by the end of class, after a few hesitant bites, my students start to smile and nod at me as that flicker of realization occurs - they are actually enjoying them.

Feeding someone a meal that tastes wonderful is such a powerful way to inspire a new way of eating. While many people think that leafy greens are bitter - that only happens when they aren’t cooked properly. If cooked correctly, they actually taste kind of sweet. Here are some tips and two recipes for you:

SHOPPING for and COOKING with leafy greens:

1) A lot people may not realize that collards, kale, turnip greens and mustard greens are in season right now. While shopping, look for (organic, if possible) bunches with crisp leaves and a fresh green color. When determining how much you should buy, keep in mind that they will shrink by about 1/4 of their original size.

2) To clean them, give them a “bath” in a large bowl of cold water and keep rinsing them off until there is no dirt residue on the bottom of the bowl. Dry them in a salad spinner (if they fit) or towel dry well.

3) Remove hard stems and stalks by cutting or ripping them out.

4) The key is not to overcook or undercook them, otherwise they will taste bitter. I like how the author of an article on greens wrote, “The greens are just right when chewing a piece releases sweet juices in your mouth. If the color is gone or there is no flavor left when you chew it, they’ve cooked too long.” And likewise, if they are too fibrous and chewy, then they haven’t had cooked long enough. Try tasting them throughout the cooking process and let your taste buds guide you.

4. I tell my students to note when they turn bright green and then cook them for a couple more minutes - until they should start to wilt and soften. You can then drizzle them with a little vinegar - any flavor - which, counter-intuitively, makes greens taste sweet. One of my students would add an entire balsamic vinaigrette which was delicious. I usually just add tamari (a naturally brewed soy sauce).

5) Try adding other flavorful ingredients such as ginger, chilis, crushed red chili peppers, Indian spices - or, anything else you fancy. Leafy greens can easily be integrated into just about any cuisine.

One of my students created a great kale chip recipe which is the ideal way to introduce leafy greens to kids and/or picky adult eaters. I will also include my “standard” saute recipe for leafy greens - feel free to experiment and change it up.

KALE CHIPS

Preheat oven to 250° F. Rinse kale and dry it really well in a salad spinner or with a towel - so that it will crisp up in the oven. Discard stalks and rip leaves into small pieces that are a little larger than bite-sized since they will shrink when baked.

Spread them on a baking sheet  in only one layer so that they will cook evenly. Spray all pieces generously with a Misto Olive Oil Sprayer or drizzle with olive oil and gently toss. Sprinkle on kosher salt (don’t be shy with the salt) and bake for 15-20 minutes - or until all kale is crispy and dried out. Keep a careful eye on it since kale burns easily. Recipe by Chrissy Atkins ©2009

BASIC SAUTÉED GREENS

1-2 tablespoon olive oil
1 large onion, sliced or diced
2-3 cloves of garlic, minced
1 large bunch greens (collards, kale, Swiss Chard, etc.), washed and dried
¼ cup of water
1-2 tablespoons of tamari (or soy sauce)
Kosher salt and freshly ground pepper to taste

Heat olive oil in a large skillet over medium heat.  Add onions and sauté them until soft and translucent, about 15 minutes (or longer to caramelize them). Stir them frequently - add a tablespoon of water if they start to stick and burn.

Stir in garlic to onion mixture and sauté for 2-3 minutes. Add greens to pan and begin moving them around continuously until they turn bright green, about 5-8 minutes. Pour water over greens and cover with a lid. Once greens have wilted down to at least half their size, drizzle them with tamari. Sauté for another 2 minutes or so without the lid and remove from heat. Sprinkle with salt and pepper and serve immediately.

Serves: 3-4
Julie Negrin ©1998

I’m headed down to California this weekend to see my nieces and eat some latkes (potato pancakes) and chocolate gelt. Some of my friends are surprised that my health-conscious family and I partake in fried latkes - which we do, with our usual gusto for food! Many people don’t realize that oils are not necessarily bad for you and that if you deep-fry at the correct temperature, the food will soak up very little oil.

Fats have gotten such a bad rap over the years but it’s important to remember that they are an essential part of our diet. The key is to eat the right kind of fats - ideally, ones from plants - from quality sources and in very small amounts. Monounsaturated fats and polyunsaturated fats, especially the superstar omega-3 fatty acids, are best. Good sources are avocados, nuts, seeds, fish, and high quality oils. Animal products have the highest amounts of saturated fats which should be eaten sparingly. For those of you who have a hard time combining the words “good” and “fats” in the same sentence, I frequently remind my students that our obesity epidemic is not the result of overeating avocados and olive oil.

When possible, select unrefined oils that have been expeller pressed for maximum purity, nutrition and flavor. Sometimes refined oils are necessary for cooking at high heats and baking – try to buy them from reputable companies that disclose processing information on the label. It’s also worthwhile to pay extra for an organic brand to limit exposure to pesticides. And of course, always avoid anything with the words “hydrogenated” or “partially hydrogenated” as those are the harmful trans fats.

Oil should never be exposed to light, heat or air. Store them in a dark, cool cupboard away from heat and keep the lid on tightly in between uses. With the exception of olive oil and canola, it’s best to purchase oils in small quantities and refrigerate them as they are prone to rancidity.

Cooking latkes is a great opportunity for the entire family to cook together. For tips on making the best latkes, I went straight to the source, my Uncle Larry, King of the Latke.

He suggests using Yukon Gold potatoes and a few red potatoes which have a wonderful flavor and help make latkes crispy. He prefers to use sunflower oil because of its high smoking point but canola works too. The main trick is to keep the oil hot and deep. If the oil stays between 350ºF and 375ºF, (you can use an inexpensive candy thermometer to regulate the temperature) in a high quality frying pan, the latkes will soak up very little oil. Don’t overcrowd the pan! Otherwise, the temperature will drop too low.

When they are done cooking, use a slotted spoon to drop them onto a cooling rack that’s placed on top of a baking sheet covered with paper towels. If you place them directly onto the paper towels, they will get soggy.

Uncle Larry’s Crispy King Latkes

For those of you who don’t celebrate Hannukah, small potato pancakes topped with creme fraiche and smoked salmon make a great appetizer for holiday parties.

8 Yukon Gold potatoes
4 red potatoes
2 eggs (1 egg per 6 potatoes)
2 sweet onions (1 onion per 6 potatoes)
Sea salt and pepper to taste
Wheat germ or matzo meal (for binding)
Sunflower or canola oil

Grate potatoes and onion by hand or in a food processor. Run the grated mixture through a strainer and press out excess liquid. Mix in eggs, wheat germ or matzo meal, salt and pepper.

Heat oil in a fry pan to 350º F. If you don’t have a thermometer, drop a couple of potato strands in the pan. When they sizzle and rise to the top of the oil, it’s ready.

Place several scoops into the pan. Check them regularly - you may need to flip them more than once. Be sure to have a couple kids nearby to taste-test. Serve with toppings of your choice.

When you are finished frying, set oil aside. When it’s cool, pour used oil into a sealed container to dispose.

Preparation time: 1 hour
Serves 8
Recipe by Uncle Larry Jassen of Seattle, Washington

Uncle Larry’s tips to making latkes without stinking for days - it’s not very eco-friendly but it’s only once a year: We wear rubber gloves, shower caps, and throw-away ponchos which are placed into a sealed plastic bag for immediately disposable after the last latke is made.

For more tips and another fantastic latke recipe, check out Lauren Braun Costello’s recipe in the Daily News!

I’ll never forget the first time I made soup by myself - mostly because it turned out terrible. I diced some vegetables, threw them in a pot of water, added a bay leaf and simmered it for less than an hour. It tasted like absolutely nothing.

Fortunately, I’ve learned a few things since then and now it’s one of my favorite topics to teach. Here are a few secrets to making your soups turn out spectacular.

Caramelize your onions. This is one of my favorite tricks. I rarely make a soup without caramelized onions. It’s an easy way to add a rich and natural sweetness to your soups - with just a few cheap, Spanish onions. Caramelize sliced or diced onions by sautéing on low heat for at least 30 minutes - I usually cook them for a solid hour. Use a stainless steel pan rather than a nonstick and stir frequently. Add a little water if it starts to stick.

Make your own stock. Phenomenal stock can turn an ordinary dish into a exceptional meal. And likewise, crappy stock can ruin a perfectly good soup. If you can’t make your own, make sure you buy a quality brand. If I don’t have homemade stock, I use Imagine’s No-Chicken Chicken Broth or check out this article at Serious Eats for other store-bought options.

Use meat drippings, bones, and leftover vegetables. If you’ve browned meat, deglaze the pan by adding a little water and scraping off the drippings for your soups. Use bones and vegetable scraps for added flavor and nutrients.

Cook it the day before you serve it. Add enough liquid to cook it down on low-heat for at least a couple of hours - the flavors will become more concentrated. Store it in the fridge in a sealed container (after it’s cooled down!) for several days. The longer it sits, the better it tastes. Soup also freezes well - store it in dinner size portions for last minute meals.

Remember to salt! When I teach my students how to make soup, I also teach them how to salt properly. I have each of them taste the soup before I salt and then afterward so that they can taste the extraordinary difference. Salt makes all of the flavors “pop.” Use kosher salt or a high-quality sea salt.

Buy an immersion blender. The best invention ever - you can purée soups and sauces right in the pot. They are also great for smoothies.

I posted this recipe on my website awhile ago but wanted to share it again here on my blog. I taught this recipe recently and one of my students moaned as she ate it and said that it “tasted like pie.”

Roasted Garlic Butternut Squash Soup

Roasted garlic is totally underrated - it tastes like “butta” AND it’s good for you. I can’t tolerate heavy cream so I discovered that using whole milk plain yogurt adds just enough dairy fat to take soups to that next luscious level. Another tip: Start by roasting or sautéing your vegetables - it releases all of their succulent juices.

2 teaspoons olive oil
1 head of garlic
1 jeweled yam
2 butternut squash (about 4 pounds total)

2 tablespoons butter (or omit and just use olive oil)
1 tablespoon olive oil
3 yellow onions, thinly sliced
4 cups vegetable stock
2 cups water
½ teaspoon cinnamon
¼ teaspoon ground ginger
1-2 teaspoons kosher or sea salt
Freshly ground pepper to taste
8 oz. whole milk plain yogurt (omit if you want to make it vegan or pareve)
1 bunch chives, diced

Preheat oven to 375°F. Cut ¼ inch off the top of garlic head to expose cloves, loosely wrap in foil, drizzle with olive oil and close up foil. Scrub yam well and pierce with a fork. With a very sharp knife, cut butternut squash in half and scoop out seeds. Place butternut squash, flesh side down, garlic and yam on a lined baking sheet. Roast garlic, yam and squash until very tender, about 1 hour.

While vegetables are roasting, heat butter and oil in a medium or large stockpot. Add onions and caramelize over low heat for at least 30 minutes or up to 1 hour. If the pan gets dry, add a few drops of water.

When vegetables are done roasting, peel and scoop flesh into stockpot with onions. Add stock, water, spices, salt, and pepper and bring to a boil. Reduce heat to medium-low, cover and simmer for at least 30 minutes (or up to 2 hours – the longer it simmers, the better it will taste but you may need to add more water if it gets too thick).

Turn off the heat and add yogurt. Purée using an immersion blender, food processor or blender. Add more salt and pepper if necessary. Ladle into bowls. Sprinkle with chives and serve.

This dish can be prepared 1-3 days ahead, just cool, cover and refrigerate. You can also freeze it for up to 2 months. To serve, simply reheat.

Serves 8
Active time: 30 minutes Total time: 2 hours (or more)
Recipe by Julie Negrin© 2005

I have a pet peeve. All right, so I have more than a few pet peeves. But a major food pet peeve is when I try to serve a homemade dessert to someone, either in class, or in a social setting, and they decline. Now, if they have a health concern (diabetes, celiac, etc.) or religious restrictions, of course, I completely understand. But you’d be surprised at how often people say “no” and admit that they don’t have a good reason for turning it down.

It’s rare these days that someone offers a fresh-out-of-the-oven homemade dessert that they lovingly prepared from scratch so it’s my policy to answer in only one way: “YES, ABSOLUTELY. Thank YOU!” I often don’t take a huge piece (I can always go back for more!) and I may not eat the entire thing but my philosophy is that one never, ever turns down homemade goodies. There is something so personal about baking something from scratch - you put a little bit of yourself into each decadent bite - and it feels so good to give some of your own “sugar” to someone else.

We’re heading into holiday season and the articles and magazine covers will be pleading with you to watch what you eat - when in reality, most Americans gain only 1 pound between Thanksgiving and New Years. Of course, as a nutritionist, I encourage people to find ways to stay fit and healthy all year long - but I also think it’s important to remember to enjoy that healthy life. And homemade goods are so much a part of that.

This concept came up in my Whole Foods cooking class at Bastyr last week, when my students were indulging in the Apple and Cranberry Crisp recipe they had just finished preparing. We had an array of optional creamy accessories: organic vanilla bean ice cream, creme fraiche, or soy ice cream. When everyone sat down to eat their dessert, the room was silent - always a good sign. I reminded the class that eating “well” goes beyond nutrients and the components of food. We also have to feed the soul. Eating a homemade dish prepared by someone you know gives the cells in your body a little bit love - which they need as much as they do vitamins and minerals.

So, if you’re looking for a way to share some of your own “sugar love”, try out this stellar autumn recipe developed by a dear friend and colleague, Jennifer Clair. It’s so good, you won’t even notice that there are some nutrients and fiber in it. Seriously, you can never go wrong with a crisp -  cooked fruit with sugar on top? Yum.

Apple and Cranberry Crisp

Take the kids apple picking and have them help with the preparation of the dish: peeling, sprinkling, and squeezing the lemon are favorite tasks for them.

For the filling:
5 medium apples, such as McIntosh, Gala, or Fuji, peeled and cored
½ cup dried cranberries
1 tablespoon fresh lemon juice
1 tablespoon sugar
1 tablespoon unsalted butter, for dish

For the topping:
6 tablespoons unsalted butter, melted
¾ cup chopped toasted walnuts
½ cup rolled oats
½ cup unbleached, all-purpose flour
½ cup packed light-brown sugar
½ teaspoon ground cinnamon
½ teaspoon kosher salt

Vanilla ice cream or crème fraiche, for serving (optional)

Preheat the oven to 350° F. Cut the apples into 1-inch pieces, and transfer to a large bowl. Add cranberries, lemon juice, and sugar, and toss to combine. Butter a 9×13 glass baking dish, and set aside.

In a medium bowl, combine all the topping ingredients and stir until combined.

Pour apples into the prepared dish. Spread the topping mixture evenly across the fruit. Bake until the fruit is soft and the topping crisp, about 35 minutes, watching carefully that topping doesn’t brown too much. Let cool 15 minutes. Serve warm or at room temperature with vanilla ice cream or crème fraiche.

Preparation time: 1 hour
Serves 6-8
Recipe adapted from Jennifer Clair, Founder of Home Cooking New York which provides private and group cooking classes in New York City and the Hudson Valley. She is also the author of the forthcoming Gourmet Cooking on a Budget (Globe Pequot Press, Spring 2010) with Michalene Busico

While preparing for my Whole Foods Production class that I teach at Bastyr University, I came across a menu that was a hit last year - so, I thought I’d share it with you.  It’s the perfect dinner now that the weather is turning cooler.

I love Indian food - it’s rich in flavor and filling from the high-fiber ingredients like beans, vegetables and rice. I adore any kind of yogurt cucumber sauce so I always have raita on hand to cool down the heat from all of the Indian spices. (If you’re bored with your cooking, I highly recommend investing in some Indian spices from a reputable vendor - try to buy small amounts since they fade in flavor over time).

And for those of you who want to start integrating more whole grains into your diet, I included a basic recipe for brown rice. I prefer long-grain brown rice over short-grain, since long-grain is a little less chewy. You can cook it in a rice cooker and make extras to keep in the fridge for last minute meals. Of if you prepare it on a stove, remember to never stir it (or any other whole grains!) while it’s cooking. Check to see if it’s done by sliding a knife down the side of the pan and pushing the rice away to see if there is still water in the bottom of the pan. If there is just a little bit of water left, turn the heat off, leave the lid on and let the rice finish cooking on it’s own. Wait about 10 minutes and then stir and fluff with a fork before serving. Enjoy!

Chana Masala (Curried Chickpeas)
Served with rice, this delicious vegetarian dish is hearty enough to be served as a main course. However, it’s also great served with a variety of other dishes such as dal and grilled pappadums.

2 large onions, finely diced
5 tablespoons ghee (or clarified butter)
1/4 tsp kosher salt
4 on-the-vine tomatoes (approx. 3 cups), cored and cut into medium dice
2 - 14 ounce cans chickpeas
1 1/2 teaspoon coriander seeds
1 teaspoon cumin seeds
3 cloves garlic, crushed into a paste
1 1/2 inch piece ginger, minced
2 green small green chili pepper, minced
1/4 teaspoon ground cayenne
1/2 teaspoon turmeric
1/8 teaspoon Kashmiri powder
1 teaspoon kosher salt
1/3 cup water

Garnish:
Juice of 1 lemon
3/4 cup whole milk plain yogurt
1/4 cup fresh cilantro, roughly chopped

Heat large, heavy-bottomed pot over medium-low heat and melt ghee. Add the onions followed by salt. Cook for about 30 minutes, stirring occasionally, until soft and golden.

Drain and rinse the chickpeas under cold water and set aside. Using a spice grinder or mortar and pestle, finely grind coriander and then add cumin and grind.

When onions are soft and golden, add garlic, ginger and chilies. Stir to coat with ghee and let cook for a minute or so until they release their aroma. Then add the coriander, cumin, cayenne, turmeric, and Kashmiri powder and fry just until they release their fragrance.

Turn heat up to medium, add tomatoes and stir to combine. Add salt and cook until the tomatoes start to break down and soften, about 10 minutes. Once the tomatoes are soft, add the chickpeas and water. Stir to coat with onions and spices. Bring the mixture to a quick boil and turn down the heat to low.

Cover but leave the lid slightly ajar. This will allow the moisture to evaporate very slowly, while the chickpeas cook. Simmer and cook for about 20 minutes in total, stirring occasionally to ensure nothing is sticking. After about 10 minutes, check to see how much moisture remains. If there is still moisture, continue to cook.

When it’s reduced and thickened with just a little liquid left, squeeze the lemon juice over top and cook for another minute or so. Turn off heat and stir in yogurt. Just before serving, fold in cilantro and test for seasoning. Adjust seasoning accordingly and serve warm over rice.

Preparation time: 1 hour
Serves 4-6
Recipe adapted from the online cooking school, www.rouxbe.com, where you can view the video of this recipe.

Cucumber Raita
Raita is used in Indian cuisine as a cooling balance for spicy dishes. Try it with curries or as a condiment for grilled meat or poultry.

1 cup whole milk plain yogurt
1 tablespoon lime juice
1 small clove garlic, minced
1 small cucumber, peeled, seeded and diced
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons chopped fresh mint
Combine yogurt, lime juice, garlic, cucumber, cumin, salt, pepper and mint in a small bowl. Serve immediately or cover and refrigerate for 30 minutes to allow flavors to blend.
Make ahead tip: Cover and refrigerate for up to 2 days.

Preparation: 10 minutes
Yields 1 1/2 cups
From EatingWell Magazine Spring 2003

Brown Rice

1 cup brown rice
1 ¾ - 2 cups water (pinch sea salt)

Rinse and drain rice. Place rice in pot with and water; bring to boil. Turn heat low. Cover pan and let rice simmer for 45-50 min. or until water is absorbed. Don’t stir while cooking.

Preparation time: 40 minutes
Serves 2-4
Recipe from Feeding the Whole Family by Cynthia Lair (Moon Smile Press, 1998) and co-host of the online cooking show, Cookus Interruptus