Cooking Tip: Sneak Fiber-Rich Flaxseed Into Your Food

When I first heard about flaxseed I thought the same thing I normally do about healthy food -- "yeah, yeah, it's good for you. But does it taste good?" And so, I shied away from it for some time before finally trying it out. As it turns out, this seedy super food can either be tasty... or can go virtually unnoticed in your dishes. If you're wary about flax seeds, try sneaking them into some of your already-existing recipes. I like to blend it smooth in my daily breakfast green smoothie, and I like adding it to baked recipes, like banana bread and dark chocolate biscotti. But first, you may wonder, what's so healthy about flaxseed? WebMD breaks it down:

  • Omega-3 fatty acids: These "good fats" are good for your heart. 1 tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
  • Fiber: It offers both the soluble and insoluble types, so it's good for digestive health.
  • Antioxidants: The seeds contain lignans, which have estrogen and antioxidant qualities. Lignans help fight free radicals, which can damage tissue.
flaxseed
flaxseed

Aside from the obvious health benefits, adding flaxseed to your food gives it an added texture. So what else can you add it to? Try these:

  • Breakfast: Add a tablespoon of ground (or whole) flaxseed to your morning cereal or to yogurt.
  • Lunch: Add a teaspoon of it to your sandwich spread, like mayonnaise or mustard.
  • Baked goods: Add two tablespoons to any bread or muffin recipe. Aside form texture, the flaxseeds add an extra richness or thickness to your finished treat.

Flaxseed photo by Flickr user Alisha Vargas.

Melt-In-Your-Mouth Braised Short Ribs

We all have that go-to meal, that must-order at restaurants. Some people order a burger wherever they go. Others might rely on a juicy rib-eye steak. For me? It's braised short ribs. Whenever I see this on a menu, it's precisely what I order. How can you not want succulent meat that literally falls off the bone when you poke it with your fork? And that delicious pan gravy? Heaven.

The other day I was craving this dish and for the first time, decided to make it myself. A few Google searches and six recipes later, I settled on the recipes I was going to work off of - Wolfgang Puck's and Anne Burrell's

Typically in French cooking, carrots, onion and celery are used for seasoning sauces. Once the cooking process is done, they're discarded and the sauce is strained (as is the process with Puck's recipe). I've always taken issue with this; sure, I like smooth sauce, but I feel tossing out the veggies is a waste of food. So I kept them in my recipe and decided to call it "country-style." Bon Apetit!

Braised short ribs
Braised short ribs

Serves: About 6 Prep time: 20-25 minutes Cook time: 3-3.5 hours

Ingredients:

  • 1 bottle Cabernet Sauvignon (a $6 bottle will be fine)
  • 2 tablespoons vegetable oil
  • 4 pounds short ribs, trimmed
  • Salt
  • Black pepper
  • 6 shallots, medium dice (or 1/2 large brown onion, medium dice)
  • 2 medium carrots, cut into 1/2-inch lengths
  • 2 stalks celery, cut into 1/2-inch lengths
  • 2 tablespoons minced garlic
  • 6 ounces tomato paste
  • 4 sprigs fresh thyme
  • 2 bay leaves
  • 1 quart unsalted beef stock
  • 2 potatoes, cut into 1-inch chunks
  • 2 tablespoons cornstarch (optional, for thickening sauce)
  • 2 tablespoons water

1. Pour the wine into a large saucepan over medium heat. Allow it to simmer until it cooks down by 1/2. Remove from heat.

2. Center a rack in the oven and preheat oven to 350 degrees.

3. Heat the oil in a large pot - large enough to hold all the ribs - over medium-high heat. Generously season the ribs all over with salt and pepper. When the oil is hot, sear the ribs on each side until well-browned, about 3-4 minutes.

4. Transfer the browned ribs to a plate. Lower the heat to medium, and toss in the shallots, carrots and celery. Brown the vegetables lightly, about 5 minutes. Stir in the garlic and tomato paste and cook, about 1-2 minutes. Season with salt and pepper.

5. Add the reduced wine to the vegetables, scraping the bottom of the pot with a rubber spatula or wooden spoon. Add the ribs back to the pot, then add the thyme and bay leaves. Cover with beef stock. Season with salt and pepper. Bring to a boil; tightly cover the pot with foil, and place into the oven to braise for 2 hours.

6. Taste the braising liquid and season with additional salt and pepper, if necessary. Move the ribs around. Add the potatoes to the pot. Cover with foil again, and place back into the oven for 40 minutes, or until the ribs are tender enough to be easily pierced with a fork.

7. Remove the thyme and bay leaves. Check the consistency of the sauce. If you like it as is, let the meat rest in the pot for 10 minutes before serving. But if you'd like a thicker, gravy-like consistency: In a small bowl or cup, mix together 2 tablespoons cornstarch and 2 tablespoons water until the cornstarch is dissolved and the mixture looks like milk. Pour into the pot of sauce/ribs, over medium heat. Stir well until sauce is thickened, about 2-3 minutes.

My Notes:

More tomato paste: After some thought and a trip to the grocery, I ended up adding more tomato paste than Wolfgang Puck's recipe calls for, and less than Anne Burrell's. I thought Burrell's recipe called for too much -- I didn't want braised tomato ribs. On the other hand, the smallest quantity of tomato paste available at the grocery was  a 6-ounce can. For the sake of simplicity, I used the whole thing. The tomato flavor was present but not overwhelming.

More substantial with potatoes: I wanted my dish to be a balanced full meal. Typically, braised short ribs would be served with mashed potatoes, but I wanted to combine textures of melt-in-your-mouth meat with soft, chunky potatoes.

Why is this sauce chunky? Traditional French cuisine would see the carrots, shallots and celery being discarded. And because I wanted a well-balanced, hearty dish, I left mine in. If you wanted to make this dish more traditionally, you can discard them and strain your sauce before ladling onto the meat.

What other kinds of wine can I use? Dry! I like cooking with Cabernet Sauvignon -- it's strong, dry and my favorite kind of wine. (I always pour out a few ounces to sip on while I cook!) But don't go out of your way to get an expensive bottle. A $6 bottle will do just fine. You can also use Burgundy wine. Merlot and Syrah might work, but often, these wines are too mellow for a sauce like this.

Healthy Breakfast Drink: Green Smoothie

Having a healthy breakfast is easier said than done. Let's face it: having a whole grain English muffin every morning quickly becomes a drag. Instead, try this sweet and tart breakfast smoothie. Inspired by Naked Juice's Green Machine, these Vitamix recipes, and a girlfriend of mine who makes her own variation of the drink, it has fruit and veggies, and doesn't taste nearly as strange as it may look. In fact, it tastes like apples and bananas with a citrus kick. Make a batch of four at a time, and store the leftover drink in your freezer. Thaw under refrigeration overnight for a ready-to-go breakfast that's well under 200 calories.

Serves: 2 (about 16 ounces) Prep time: About 5 minutes

Ingredients: 1 orange OR 2 clementines 1 Granny Smith apple 1 banana 1 cup kale (about 1.5 stalks) 3/4 cup water 1/2 cup ice (optional)

1. Prepare your fruit and vegetables: Peel the orange (or clementines), apple and banana. Core the apple. Roughly break up the fruits into segments (to make blending easier). Rip kale leaves off stalks. Add to blender. Add water and ice.

2. Blend on high until mixture is smooth, about 1-2 minutes.

My Notes: What if I don't add ice? I actually don't add ice to my smoothie. I start with cold fruit and kale, having stored it in the refrigerator, and I end up with a cool-to-room-temperature drink. I prefer it this way because it makes it easier to gulp down, which is important if you're on the go.

Why kale? Kale is an underrated vegetable. It's really high in vitamins K, A and C, and is a good source of fiber, calcium and potassium. Plus, it contains sulforaphane, which is known to be a strong cancer-fighting ingredient.

Why Granny Smith apples? Eaten alone, kale has a strong, bitter taste. The bright tartness of the green apples tones down the bitterness, resulting in smooth, clean flavor.

The Junk Food Alternative: Baked Kale Chips

Kale chips -- they're delicious! I swear! Lately, I've been keeping an eye out on healthy meal choices (hence my recipe for a Green Smoothie) partly because of the disapproving looks I get from my boyfriend whenever I bury my face in a bag of Tapatio-flavored Doritos ("You're not better than me!" I cry as I return to my chips, sinking into a spiral of shame), and partly because of the super-yummy but rich and fatty dishes I've been learning to make at culinary school. I had been hearing about these crispy kale chips for awhile now. Heck, just about every food blogger has a recipe. (I'm partial to the one from For The Love Of Food, mostly because of the pictures.) I was excited to try them out, but didn't have particularly high expectations because, to me, nothing can ever replace Doritos... or Flamin' Hot Fries. And wow. Wowowow. Delish. Megish. Indeed.  They're really crunchy, super light, savory, earthy, salty, nutty. These aren't lame diet bagel chips. Or bland, unsalted raw nuts. These are the real deal potato chip alternative. Without further ado, the recipe for baked kale, oven-roasted kale, crispy kale, kale chips -- whatever you want to call them:

Serves: 2 Prep time: 2-5 minutes Cook time: 10-15 minutes

Ingredients: 1 bunch kale (the curly kind, about 4-5 stalks) 1 tablespoon olive oil 1/2 teaspoon salt Cayenne pepper (optional)

1. Preheat oven to 350 degrees. Start with dry kale. Otherwise, they'll turn out soggy. Either wash the stalks hours beforehand, or pat to dry and make sure there's no visible moisture. Rip leaves off stalks.

2. Toss in olive oil. The kale shouldn't be fully covered in olive oil, just a very light coat.

3. Place kale on a baking sheet lined with parchment paper or silicon baking mat. Bake in oven until the leaves' edges brown slightly, about 10-15 minutes. My oven tends to run a bit on the hotter side, so I bake mine for 10 minutes.

4. Set aside to cool, about 1 minute. Sprinkle with salt and if desired, cayenne pepper.

My Notes: What if I overcook the kale? Hey, it happens. It'll have a bitter, burnt flavor. Be sure to check your kale at the 8-minute mark. When the curly edges look brown, they're done. They should have a light, crispy, papery texture.

Can I use cooking spray instead of olive oil? You sure can! Some might say this would be a fewer-calorie-alternative. I just tend to shy away from foods that come in spray cans. It's a personal bias. Plus, I like the vaguely fruity, clean taste of olive oil.

Can I use other seasonings? Yes! The sky's the limit. When I'm in need of a spicy snack fix, I dust on some cayenne pepper. If you're introducing this recipe to a reluctant friend, try sprinkling on some freshly grated Parmesan cheese.

Dessert Made Simple: Mini Apple Pies and Mini Peach Pies

Recently, at a friend's BBQ, someone made these incredible mini apple pies. They were comforting, homey, crunchy, sweet -- everything a good pie is. Even though I was full, I scarfed down a few of these suckers, unable to contain myself. Between mouthfuls of pie, I vowed I was going to make these at home. But then I recalled watching my friend make them. Dough, eggwash, pie filling, apples, spices and flour were spread all over the counter as she hurriedly filled and pressed together pieces of dough. It looked like... So. Much. Work. Don't get me wrong -- the pies came out perfect. They were little, golden, crusty pockets of heaven. But between working full-time and going to school every evening, I wouldn't be able to justify spending several hours on pie, particularly when much of the labor is in the assembly process. So I cut a few corners, partially working off the back of my Pillsbury pie crust box and this recipe from Smitten Kitchen. My recipe includes both an apple pie filling and a peach pie filling. Read on and you'll learn how to make these mini pie cookies in no time.

Serves: About 6 Prep time: About 45 minutes Cook time: About 25-30 minutes

Ingredients: 1 9-inch roll of Pillsbury Refrigerated Pie Crust 1 egg, beaten 1 teaspoon water

For apple filling (for 6 mini pies): 1-1.5 Golden Delicious or Granny Smith apples 1/4 cup white sugar 2 teaspoons ground cinnamon 1/4 teaspoon ground nutmeg Small pinch of kosher salt (less than 1/4 teaspoon) A few squirts lemon juice, optional (to prevent apples from browning)

For peach filling (for 6 mini pies): 1 8-ounce can peaches 3 tablespoons white sugar 1 teaspoon ground cinnamon

1. Preheat oven to 350 degrees.

2. Prepare pie dough: Roll out the pie crust to about 1/4 inch thick. Get two differently sized cookie cutters (or drinking glasses) and cut out little circles. Cut out six 3" circles and six 3.75" circles.

3. Prepare eggwash: Beat the egg in a small bowl. Add 1 teaspoon water and mix.

4. Create apple filling: Mix sugar, cinnamon, nutmeg and salt in a bowl. Peel and chop apples into little squares (about 1/8" thick, 1/4" squares). If they start to turn brown, squirt with some lemon. Toss apples into the sugar-spice mixture.

4. Or create peach filling: Drain the peaches. In a bowl, combine with sugar and cinnamon.

5. Assemble the mini pies: Put some water in another small bowl. Roll up a paper towel and dip it in the water. Moisten a 3" circle of pie crust with the paper towel. Spoon a small amount of filling onto the circle. Cover with a 3.75" circle of pie crust and press the sides to close. Crimp the edges with a fork. If desired, cut three little slits on the surface of the mini pie (refer to picture.) Repeat on all the dough.

6. Brush each mini pie with egg wash. Place pies on a baking sheet lined with parchment paper or silicon baking mat. Bake in oven until light golden brown, about 20-25 minutes.

My Notes: Why Golden Delicious or Granny Smith apples? These apples are pretty sturdy, so their firm texture holds up during the baking process. Plus, they both have a crisply tart taste. Golden Delicious apples tend to be a bit sweeter, while Granny Smith ones tend to be more on the sour side. Simply choose the variety you prefer.

Why canned peaches? Aside from requiring less preparation time and effort, canned peaches are much softer and sweeter than the fresh kind. As a result, you'll have a gooey, sweet filling for your mini pies.

But the Pillsbury Pie Crust box says to use a baking time of about 425 degrees: Baking these tiny pies at a lower temperature ensures they get cooked through and reach a lovely golden brown before getting a chance to burn.

Why use egg wash? This egg-water mixture provides a glossy finish to the pies, and helps keep them from burning.

Can I use different filling? Of course! You can use whatever filling you'd normally use in a pie.

What do I do with any extra filling? Um... eat it!