Recipe: Korean Chicken Soup
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
It seems as though every single person I know is sick right now. It’s that post-holiday, travel, worn out sickness that is resulting in lots of sore throats, stuffy noses and even fevers.
Being faced with this myself, I know what it feels like to not want to go out to the grocery store or even cook. I needed a simple remedy that wouldn’t take much effort on my part and found this recipe that luckily used mainly ingredients that I had in my kitchen. I even picked up a rotisserie chicken to shred instead of poaching the chicken because that’s how little effort I wanted to put it.
This is one of the tastiest, most flavorful and simple soups I have made in a long time. The combination of ginger, heat and garlic is soothing to the throat and I could feel myself immediately getting better. The mustard greens add a punch of extra healing nutrients and their zesty flavor works perfectly with the broth.
If you are interested in learning some more delicious, healthy soup recipes we are offering a Soups and Stews cooking class on Thursday, January 16th!
Enjoy and get better!
Korean Chicken Soup
Adapted From EatingWell: January/February 1995, The Simple Art of EatingWell
6 servings, generous 1 cup each | Active Time: 20 minutes | Total Time: 35 minutes
Ingredients
- 8 cups reduced-sodium chicken broth
- 2 tablespoons finely chopped garlic
- 2 tablespoons finely grated fresh ginger
- 1 tablespoon reduced-sodium soy sauce
- 1 teaspoon toasted sesame oil
- 1-2 teaspoons hot chile paste or hot chile sauce
- 1 cup shredded cooked chicken (see How To)
- 1 bunch mustard greens, chopped
- 2 scallions, finely chopped
- 1 tablespoon sesame seeds, toasted (see Tip)
- Optional: Cooked brown rice or rice noodles
Preparation
- Combine broth, garlic and ginger in a Dutch oven; bring to a boil over high heat. Reduce the heat to medium-low and simmer 12 to 15 minutes. Stir in soy sauce and sesame oil; add chile paste (or sauce) to taste. Add chicken and mustard greens and cook until greens are wilted, about 5 minutes. Garnish with scallions and sesame seeds.
- If using already cooked rice or rice noodles, add in when adding chicken and greens.
Tips & Notes
- How To Poach Chicken Breasts: If you don’t have leftover chicken but you want to make a recipe that calls for cooked chicken, the easiest way to cook it is to poach it. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. (1 pound raw chicken = about 2 1/2 cups chopped or shredded cooked chicken)
- Tip: To toast sesame seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Top Food & Nutrition Trends 2013
Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest
It’s time again to take a look at the year in food. While some of 2012’s food and diet trends gained strength in 2013, some (thankfully) fell to the wayside. Our top picks from last year, Paleo and Gluten-Free, remain at the top of the list. As a dietitian, I am grateful to see the marginalization of the HCG diet and Atkins-type diets over the years. Below, I have listed some of 2013’s major food trends in three categories: Food Policy, Wackiest Diet and Old Becomes New.
FOOD POLICY
Will 2014 finally be the year of the nationwide ban on trans fat? Many companies have voluntarily phased out the harmful fats, cities have forbade them in restaurants, and now the Food and Drug Administration has proposed an outright ban. Commissioner of the FDA, Margaret Hamburg, said the ban could prevent 7,000 deaths per year.
Another food policy item that gained momentum in 2013 is the genetically modified organism (GMO) labeling lobby. Connecticut became the first state to pass a GMO labeling law. Like last year in California, voters in Washington state had a chance to vote for labeling of GMO foods. Both states were so close to passing the act that it is a matter of time before we see voters beat out large agriculture companies. Proponents are already collecting signatures for ballot measures in Oregon and Colorado for 2014. Stay tuned!
WACKIEST DIET
Every year, there is a new extreme, dangerous diet that gains popularity. Last year, it was the tube feeding diet popularized by brides-to-be. This year, it’s the Cotton Ball Diet. The idea of filling one’s stomach up with a non-caloric substance before eating is not new. Companies such as Skinny Body Care and FullBar claim to use undigestible fiber to give a sense of fullness so the eater consumes less food at meal time. Aside from being potentially dangerous in the case of cotton balls, there is no scientific evidence that the theory actually works. These trends will come and go every year as millions of dollars are spent to find a way to avoid having to work for weight loss.
OLD BECOMES NEW
These are the “good news” trends of 2013. People are tapping into traditional practices and food ways now more than ever. These are trends that aren’t really trends. I hope they stand test of time and are (re)incorporated into mainstream. The two that I’ll highlight here are: fermenting and ancient grains.
Fermented foods have always been a part of American food culture in the form of cheese, bread and alcohol. This year, there was a heightened awareness of healthy bacteria (i.e. probiotics) and gut health. people are seeking out healthy bacteria in many forms as evidence mounts on their health benefits. From fermented beverages such as kombucha and kefir to miso and kimchi, there is a resurgence of these traditional food in the mainstream markets.
In the midst of the grain-free Paleo craze, ancient grains have become a nutrition buzzword in 2013. More people have tried quinoa, amaranth or sorghum in the last few years as these grains are used in processed food products instead of common wheat and corn cereal grains. Part of their popularity stems from the fact that many are naturally gluten-free (see Top Food Topics and Trends 2012). Be prepared to see much more of these traditional grains in 2014!
The Secret to a Healthy Holiday: Ditch the Guilt
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
This holiday season, switch to fat free eggnog. Replace all of the cream/whole milk in your baking with low fat versions and only use the white part of the eggs. Be careful of those bite size appetizers. Fill up on veggies before attending the holiday party. Step away, I repeat, step away from the buffet table.
These are just a few of the tips I will not be telling my clients this year. To tell you the truth, I have been dreading writing a holiday blog post because these are the tips that are expected of me, as a dietitian, this time of year. And year after year I have done it. Last year, in fact, Paula and I spent weeks revising a cookbook that employees of a company compiled from their family recipes. They handed us a pile of scribbled, food-spattered notecards and magazine clippings and asked us to make them healthier. We did it because that’s what they hired us to do, but we cringed as we inserted tips, such as the ones above onto the pages of these heirloom recipes. It felt terrible to adapt a beloved grandmother’s recipe to something that simply wasn’t going to taste the same, which meant that the whole nostalgic experience would be lost. And by switching from white to whole wheat flour, would it be that much healthier? Honestly, probably not. And the tricky thing about trying to make recipes healthier, is that we then give ourselves permission to eat more of that food. Or we eat more because it isn’t satisfying us in the same way.
I am not trying to dismiss the importance of trying to eat healthier this time of year, but I want to shift the focus away from that. The important part that is not acknowledged when we are shaking our fingers and dictating what you should and shouldn’t eat, is what happens when you don’t make those choices? Because we don’t always say “no” to that 6th appetizer or millionth Christmas cookie. Since these foods have been so demonized, we end up feeling guilty. We failed at what we were supposed to do and we feel bad about ourselves. So then what do we do? We go for cookie #1 million and one. And the guilt gets worse. And that’s when the weight tends to come on.
This holiday season, try to go into it with a different outlook. Rather than thinking, “I’m dreading facing all of these unhealthy foods and I’m going to gain so much weight,” trying rephrasing that to say, “I cannot wait to eat my mom’s bread pudding that only comes around this one time of year! I am going to savor and enjoy a piece of it and that will satisfy my sweet tooth for the day.” It may seem silly, but so much of how we deal with life stressors is related to our frame of mind.
And because I am a dietitian I do have to remind you to be reasonable, continue your normal diet and exercise routine but do allow yourself some indulgences. And please enjoy them and have a happy, healthy holiday season!
How to Video: Using an Immersion Blender
Post by Olivia Martino and Paula Jahn, Registered Dietitians and Co-owners of Nourish Northwest
http://youtu.be/nucsQedGU08
The immersion blender (or stick blender) is another kitchen tool that meets our criteria of being multi-use, small and easy to clean. Its uses go beyond pureed soup, although that is probably its most common application. See below for one of our favorite pureed soup recipes. Also, try making whipped cream, mashed potatoes, tomato sauce, hummus, pesto or smoothies. Almost anything you would pull out the traditional blender for can be made using the immersion blender!
CARROT GINGER SOUP
(Adapted from Jeff Basom of bastyr.edu)
Makes 10 servings
Serving size: 1 cup
INGREDIENTS
1 medium onion, cut into 1-inch pieces (2 cups)
2 Tbs olive oil
1 tsp salt
4 each celery stalks, cut into 1-inch pieces (2 cups)
6 carrots, cut into 1-inch pieces (4 cups)
2 small sweet potatoes, cut into 1-inch pieces (2 cups)
1 cup tomatoes, cut into 1-inch pieces
1⁄4 cup ginger, minced
2 Tbs garlic, minced
Pinch cayenne
3 cups chicken or vegetable stock
1 can coconut milk (14-oz)
Lime juice, to taste
Salt, to taste
PROCEDURE
- Sauté onion in olive oil in a stock pot until translucent, about 5 minutes. Stir in 1 tsp salt.
- Add celery, carrots, sweet potatoes and tomatoes and sauté another 5 minutes.
- Add ginger, garlic, cayenne, stock and coconut milk, and bring to a boil. Reduce heat and simmer, covered, until vegetables are very soft, 45 minutes to 1 hour.
- Purée soup with an immersion blender.
- Add lime juice, pepper, and salt, to taste.
- Garnish with cilantro or parsley.
How To Video: Using a Grater/Zester
Post by Paula Jahn and Olivia Martino, Registered Dietitians and Co-owners of Nourish Northwest
http://youtu.be/FiQty_aWSjQ
We are in favor of keeping a clutter-free kitchen. Clunky appliances with only one purpose are not welcome in our cupboards. The Microplane grater/zester is an essential kitchen tool with many purposes. We use it almost every time we cook. It’s easy to clean and leaves no waste.
This multi-tasking wonder can:
- Zest citrus
- Shred hard cheese such as Parmesan, Asiago or Romano
- Grate fresh or frozen ginger (no need to peel!)
- Finely “mince” garlic
- Shave chocolate
- Grate spices such as fresh nutmeg