"My journey of showing people
how to eat better (and enjoy it) has helped me to understand that spotlighting what drives others to produce great products… sharing their insights and talents… is a gift to self." ~ Laura Pensiero |
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March 2024 "The Mediterranean Diet" December 2023 "Boxing Day" October 2023 "Trust Your Gut" |
Spring: A Time for Optimism, Fresh Flavors, and a Healthy Reset
May 2024
Find Laura's delicious recipes at the end of this article.
Predicting the true arrival of spring is like reading tea leaves. I’m never right. Despite years of residing in the Hudson Valley Region of New York, one might assume I'd learn to exercise patience and wait until mid-May to sow my garden's bounty of flowers, herbs and vegetables. Yet, without fail, a late frost or ice storm inevitably comes and tamps down my exuberance. Still, I can't help but attribute my eagerness to the optimistic spirit that permeates this season, three fantastic seasons of weather and fresh flavors ahead!
One starts to hear the tractors at nearby farms start to hum in late March — a great sign because spring planting means spring eating! After four long months of root vegetables, it’s time for fresh baby vegetables (carrots, turnips, fingerling potatoes, radishes), peas, fiddlehead ferns, and tender baby greens, such as escarole, bok choy, and, of course, mesclun mix and baby arugula. Mache, watercress, and puntarella, a slightly, peppery green, are also available to be tossed into salads or used in springtime pasta dishes with some fresh herbs and Parmesan. The Versatility of Asparagus There’s all the possibilities with asparagus, too. There are four sizes of asparagus — small, medium, large and jumbo, from the size of a pencil to the thickness of your thumb. They are all delicious and have different uses. The pencil thin small asparagus can be nibbled raw or with dips. Selecting fresh asparagus is all about the color: It should be rich in green color, fading to white at the bottom of the stalk. Avoid those dull in color, as this indicates the asparagus is passed freshness. You should also check the bottoms. Are they cracked and dried out? If yes, this is not a good sign. |
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For a restaurant presentation, let’s say next to a rack of lamb, pork chop, or steak, chefs often prefer large or jumbo asparagus — it works well with the appearance and can be easily sliced to enjoy with every bit of meat. Large and jumbo asparagus are also great for mixed dishes like a medley of sauteed or roasted vegetables, pasta, or risotto. The larger asparagus have a tough outer skin that has passed through the earth — simply peel and slice the spear and cut off the tips. The spears will take slightly longer to cook, and the tips can be added just about two minutes before completing the dish. This will offer all of the flavor and color from the vegetable.
The spears from these larger varieties can also be enjoyed raw. After peeling and discarding the first layer, hold an asparagus spear with one hand and use the vegetable peeler to slice away from your hand, starting at the bottom end. Shave into ribbons. From here, the possibilities are endless. Slaws and salads can include: shaved or grated carrots and Brussels sprouts; finely sliced young cabbages; nuts; citrus segments; dried fruits; fresh snipped spring herbs; quinoa or couscous; almonds, walnuts, or pistachios; some legumes, such as chickpeas or black lentils; even a shaved hard cheese like Parmesan or Manchego. Your dressing selection should be fresh and clean to let the fresh spring flavors shine. Choose simple vinaigrettes (citrus, Champagne or Prosecco, honey, white balsamic). Tap into the taste of cold, fresh seasonal ingredients again. More Spring Vegetable Preparations to Consider
I’m ready for pesto, and many spring ingredients — arugula, watercress, and even blanched asparagus — can be pureed into a great-tasting mix. Why wait for summer’s basil? Roasting vegetables is also a good idea, even in spring; and while many of the same fall vegetables are used, this time they seem almost miniature — tiny baby carrots, cipolline onions and shallots, baby beets, tiny turnips, and mushrooms. Served alone, tossed into a salad, or spooned into a risotto with fresh herbs, they make a beautiful plate filled with spring flavors. Grilling whole green onions (or scallions) also makes for a festive and nutritious accent to just any dish. Let’s Not Forget Spring Fruits
Depending on where you live, spring may be a bit early for many local fruits, but two stars arrive on the scene first — strawberries and rhubarb. Strawberries can, of course, be enjoyed “da solo” (alone), but they also can be baked into pies and cobblers, top fruit tarts, boiled into jams and compotes, tossed into salads (fantastic with some crumbled or shredded aged cheese), or macerated and spooned over sponge cake. Some of my favorite uses for strawberries, however, are the savory ones like a strawberry BBQ sauce or a gastrique (French) or agrodolce (Italian), a sweet-and-sour sauce at its simplest. The sweetness and acidity of the sauce pairs well with many meats (venison, pork chops, steak, grilled or stuffed chicken breast), and it’s also good with some fish like seared sea scallops or pan roasted cod. And with grilled or seared salmon, the tartness helps tame the fish’s healthy fattiness. Note: The flavor of fresh picked local strawberries completely eclipses those shipped across the county. Get them while they last, using the beautifully perfect ones raw and the less pretty, but still scrumptious ones in cooking or smoothies. Rhubarb starts showing up in local farmer’s markets about the same time as strawberries. Some people string rhubarb, running a knife the outside length of the stalk to remove the stringy fibers, which are similar to those found in celery. That might be a good idea with very mature stalks, but I generally don’t bother when using the young, slim, tender spring ones. Rhubarb is usually stewed with ample sugar, and a two-pound bunch will cook down to about ¾ cup, so if you’re making a rhubarb-only cobbler, it might be wise to buy a couple bunches. Rhubarb has classically been paired with strawberries for pie, a great combination of two seasonal ingredients. The tartness of rhubarb makes it a great pairing with game, salmon, or even foie gras or pork belly, and in spicy hot chutneys for Indian and Asian dishes.
But simplicity always works. During my tenure at The French Culinary Institute, Chef Alain Sailhac, a mentor, friend, and the senior dean of studies, showed me once how he likes his rhubarb. He strings the stalk using the edge of a paring knife, slices it on the bias, and sprinkles the slices with sugar. Then he places it under the broiler until the sugar caramelizes. From there, it is eaten directly out of the pan or on top of ice cream or gelato. Alain told me that he made this simple preparation every spring since his childhood in Provence, often after enjoying a bicycle ride crisscrossing between Northern Italy and Provence. |
Spring Harvest Nutrient Spotlights
The Allium “Family” (Spring onions - baby onions, scallions, leeks, chives, and spring garlic) Nutrient Spotlight: Spring alliums are a fat-free, high-fiber food containing two powerful antioxidants, sulphur and quercetin, that help neutralize cell-damaging free radicals in the body. These health benefits have been documented by numerous scientific studies. Leeks also have lots of vitamin C, B6, folate, and iron, which make them helpful in stabilizing blood sugar, and many alliums offer up a laundry list of other benefits. They are antibacterial, antifungal, antiviral, support a healthy immune system, and are naturally detoxifying. They contain anticoagulant properties (which helps moderate the risk of heart attack and stroke), and help boost “good” fats in the blood and reduce “bad” ones. Asparagus Nutrient Spotlight: Asparagus is a great source of vitamins A, C, and E, folate, and the minerals potassium and zinc. Interestingly it is a rich source of an antioxidant called rutin, which actually strengthens the cell walls of capillaries and of a cancer-fighting flavenoid called quercetin, which has significant anti-inflammatory properties. Glutathione, a peptide (a small string of amino acids), is also found in asparagus. It is of special interest to athletes and trainers, since increased levels of glutathione may significantly reduce cellular oxidative stress and increase peak power and muscular performance. Asparagus is also moderately high in fiber, especially a type called inulin, which supports “good” bacteria in the gut and promotes gastrointestinal health. Peas (Enlish, Snow, and Snap) & Broad (fava) and Romano Beans Nutrient Spotlight: Like lots of legumes, fava beans are a near perfect food: high in fiber, low in fat, lots of iron and folate, and so much protein that Italians have long referred to them as “meat of the poor.” It may come as a surprise, but a ¾ cup serving of peas has more protein than a tablespoon of peanut butter or a single egg. Besides delivering high levels of protein, peas are also rich in the B vitamins, folate, and B6 (which is supportive of cardiovascular health) and are a good source of vitamin C and fiber. They also contain good amounts of vitamin K1, which activates osteocalcin. Osteocalcin anchors calcium inside of the bone, and adequate osteocalcin levels are critical for achieving strong healthy bones. Radishes Nutrient Spotlight: As members of the brassicae family of vegetables, radishes are rich in antioxidants and phytochemicals to help ward off cancer. They contain high amounts of vitamin C, folic acid, and potassium and are a good source of vitamin B6, riboflavin, magnesium, copper, and calcium. All these nutrients are optimized when radishes are eaten fresh, so look for firm leaves, bright color, and a firm root. Rhubarb Nutrient Spotlight: Rhubarb has extremely tart, astringent stalks crowned with toxic leaves and roots with laxative properties. Used medicinally for centuries, rhubarb didn’t gain favor as a food until the seventeenth century in England, when it was paired with sugar. But even with sugar, this is a low-calorie fruit (less than 15 kcal/cup). There are over 40 polyphenol compounds in rhubarb including anthocyanins, the disease-fighting compound also found in blueberries. Cooking rhubarb increases its polyphenol content and overall antioxidant capacity. Research suggests there are beneficial compounds in rhubarb that may fight cancer, lower cholesterol, reduce inflammation, lower blood pressure, and protect eye and brain health. For bone health, rhubarb is rich in vitamin K and magnesium, and both ensure that this calcium is used effectively within the body. Strawberries Nutrient Spotlight: Strawberries are an extremely healthy low-calorie fruit. In fact, ounce for ounce, they contain more vitamin C than citrus. Foods rich in Vitamin C may lower the incidence of gastrointestinal cancers as well as support overall immune health. As scientists study the benefits of these tasty berries and their array of phytochemcials (ellagic acid, anthocyanins, quercetin, and catechin), they are emerging as a functional food — foods that provide more physiological benefits than basic nutrition. |
Gigi Patio Ready for Spring
Photo Courtesy: Laura Pensiero
Photo Courtesy: Laura Pensiero
Spring also means it’s time to MOVE. With warmer temperatures, it’s easier to increase your activity level, which gives you natural health benefits. As I look at my property, a mess of broken sticks, twigs and branches, I realize it’s time to get to work in my yard. I’ve spent the whole winter at my desks at home and at Gigi planning the next “season” (menus, staffing, new projects, etc.). But the act of setting things in order starts at home. Bagging brush, raking up debris, and working outdoors — rather than rushing to my car — clears my head and lifts my mood. It’s so good to be outside. And Spring is the ideal time to live up to those four-month-old New Year’s resolutions, too.
Cheers to three magnificent seasons ahead!
Cheers to three magnificent seasons ahead!
Laura's Recipes:
STRAWBERRY HERB FOCACCIA
This easy recipe brings a taste of spring to your cheeseboard or main course. It can also be enjoyed in the morning breadbasket. For a short-cut, one pound of store-bought fresh pizza dough — regular or gluten-free (found in the deli or prepared sections of most supermarkets) — can be substituted. Give this dough an extra hour to rise, especially if you’re using it directly from the refrigerator.
Directions: Proof yeast and sugar in 1/2 cup warm water (105-115 degrees F) until foamy and bubbly. Stir in the olive oil. In a bowl, combine flour, salt, then add the yeast mixture. Using your hands, lightly knead to fully combine. The dough should be very sticky. Cover and allow dough to rise for 30 minutes. Add 1 ½ tbsp of olive oil into 9 x 7 inch sheet pan or large cast iron pan, and brush to coat. Add the dough and stretch to fit pan; if dough springs back, let it sit, covered, for 5 minutes, and then repeat. Preheat oven to 400 degrees F. After dough is stretched to pan, cover with plastic wrap and let rise 30 minutes. Dip your fingers in water then dimple the dough. Lightly press the strawberries into the dough. Drizzle remaining olive oil over dimpled dough and allow it to fill in the dimples. Top with fresh rosemary and coarse salt and bake for 15 to 20 minutes, until golden brown. Once baked, remove from pan, and let cool on a baking rack to keep bottom crispy. Drizzle with reduced balsamic vinegar just before serving. |
FRESH PEA GUACAMOLE
Enjoy this light and easy-to-prepare guacamole all spring. Serve it with tortilla chips, sun chips, or crostini. This dip is also a perfect accent for crudites. And why not replace a high-fat sandwich spread with this nutrient and protein-rich dip?
Directions: Bring 1 quart of water to a boil in a medium saucepan. Season the water with the salt and add the peas. Boil 4 to 5 minutes, until just tender and bright green (if using frozen peas, cook only 1 minute). Meanwhile, prepare an ice bath filling a medium bowl ¾ with ice cubes and water. Drain the peas, reserving 1 cup of the cooking liquid; transfer the peas to ice bath. Drain the peas from the ice bath and add them to a food processor with ⅓ cup of the reserved cooking liquid and the garlic and cumin. Pulse to combine. Scrape down the sides to make sure all the peas hit the blade. Turn the motor on and add more liquid, a little at time, to work the peas into a thick puree the consistency of guacamole. (Note: It may not require all of the reserved cooking water.) With the motor still running, drizzle the olive oil through the feed tube. Transfer the mixture to a bowl, adjust seasoning with salt, cayenne, and lime juice, then fold in the cilantro and scallions. Cover and refrigerate until ready to serve. |
Laura Pensiero is Sanctuary's nutrition columnist and the founder, chef/owner and creative force behind Gigi Hudson Valley (Gigi Trattoria and Gigi Catering). She is the author of Hudson Valley Mediterranean and co-author of The Strang Cancer Prevention Center Cookbook. Find out more about Laura by reading her interview with Sanctuary HERE.
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