a medically inspired cookbook - The GW Medical Faculty Associates

EPICURE
A Medically inspired Cookbook
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TABLE OF CONTENTS
RIS
Grilled Swordfish with Tabouleh.................... 1
Brussels Sprout Petals with
Spinach and Beet Salad....................................19
Good Stuff Eatery
American Wedge.................................................5
Fried Brussels Sprouts......................................14
Fuego de Cocina
Pan Seared Salmon............................................ 9
Rasika
Tawa Baigan........................................................ 11
Fish Moilee...........................................................15
Avocado Banana Chaat...................................21
Bayou Bakery
Chewy Honey Almond Bars.............................7
Turkey Meatballs.................................................18
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Introduction
We’ve paired DC’s most famous chefs
with top specialists from The George
Washington Medical Faculty Associates to
offer you exciting (and, up until now, secret)
recipes designed to satisfy your taste buds
plus support your healthy living goals at the
same time.
Epicure recipes combine a dash of culinary
magic from the Capital’s top chefs with a
dose of good nutritional advice from the
GWMFA health experts. The result? Delicious
meals and snacks to please every body. Bon
appetit!
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USING THIS COOKBOOK
LOOK FOR THESE ICONS NEXT TO EACH RECIPE FOR HEALTH BENEFITS
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GLUTEN FREE
LOW FAT/LOW CHOLESTEROl
LOW GLYCEMIC INDEX
If you’ve got a wheat allergy or you suffer
from celiac disease, a gluten free diet will
help you manage your symptoms. That
means avoiding wheat, barley, rye, and oats.
But take heart, there are countless tasty
substitutes. With these recipes you won’t
miss a beat. And you won’t miss the wheat.
Low fat and low cholesterol diets are good for
you in so many ways, it’s hard to just name
a few. For starters, you’ll lower your risk for
heart disease, obesity, and some types of
cancer. If that’s not enough, these healthy
alternatives to your diet will make your taste
buds dance with joy. It’s just that they’re so
small, you won’t see them doing the samba
in your mouth. (Trust us, they’ll be dancing.)
The Glycemic Index (GI) is all about
carbohydrates. Some of the most effective
diet plans today focus on nutrient-rich, lessprocessed, and high fiber foods. Well, those
are foods that just happen to be on the lower
end of the GI! We’ve combined foods that not
only satisfy your cravings and your hunger
but don’t pack on the carbs either. The perfect
combo meal! No “supersizing” necessary.
see pages 1, 3, 19
see pages 1,3, 19
see pages 5, 7, 11, 14, 15, 21
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VEGETARIAN
NEUTROPENIC
Here’s why vegetarian recipes are a great
choice: They’re low in saturated fats and
cholesterol. They’re high in fiber. Plus,
they’re usually a lot lower in calories than
meals with meat. Vegetarians have lower
rates of cancer, cardiovascular disease, and
obesity. If you’re thinking tasteless, boring
oatmeal, think again! Our EpiCUREians
prove from spicy to sweet - you don’t always
need meat.
Many people with weakened immune
systems (often chemotherapy, transplant,
or HIV/AIDS patients) are advised to follow
a neutropenic diet. First things first: use
careful food handling techniques to reduce
the possibility of eating bacteria or other
infection-causing organisms. Then, follow
our tasty recipes to remind yourself that
dining on flavorful, palate-pleasing foods is
one of the great joys in life.
see pages 7, 11, 14, 19, 21
see pages 9, 18
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Grilled Swordfish with Tabouleh,
Yogurt, Cucumber Salad and Sumac
Pomegranate Dressing
Ris Lacoste
RIS
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
the video for this recipe.
6 5 oz portions swordfish, salmon, tuna or
any grillable fish
4 cups tabouleh
4 cups thinly sliced cucumber
2 cups cherry tomatoes, cut in half
1 cup parsley leaves, soaked in ice water for
10 minutes and spun in salad spinner
1 cup sliced radishes
salt and freshly cracked black pepper
1 oz freshly squeezed lemon juice
4 oz extra virgin olive oil
6 oz non-fat yogurt
6 oz sumac pomegranate dressing
seeds from 1 pomegranate
6 sprigs mint
1.Season and marinade the fish as you will.
2.Grill to desired doneness.
3.In a large bowl, mix the cucumber, cherry
tomatoes, parsley leaves and radishes.
Season with salt and pepper and dress
with the lemon juice and olive oil to taste.
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4.Smear about 2 oz of yogurt onto each
plate.
5.Place a ring mold in the center of each
plate and mold about 2/3 cup of the
tabouleh, or more if desired.
6.Place the grilled fish atop the tabouleh
and place a portion of the cucumber salad
alongside.
7.Sprinkle pomegranate seeds over each
plate.
8.Drizzle with sumac dressing and garnish
with the mint sprig.
Portions: 6
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Grilled Swordfish with Tabouleh,
Yogurt, Cucumber Salad and Sumac
Pomegranate Dressing
Ris Lacoste
RIS
See pg. 24 for more
continued from page 1
tabouleh
sumac pomegranate
dressing
information on locations
and reservations.
Use this QR code to watch
the video for this recipe.
1/2 cup pomegranate molasses
1/4 cup orange juice
1/4 cup red wine vinegar
1/2 tbsp ground sumac
1/2 tbsp sugar
1 cup extra virgin olive oil
salt and freshly cracked black pepper
1.Whisk all ingredients together.
2.Season to taste with salt and pepper.
3.Whisk in the pectin and bring the mixture
back to a boil.
4.Reduce the heat and simmer for 1 minute.
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2 cups bulgur wheat
2 bunches parsley, leaves picked, rinsed and
finely chopped
1/2 bunch scallions, finely diced
1 cucumber, peeled, seeded and finely diced
3 small tomatoes, seeded and finely diced
1 bunch mint, large leaves picked, rinsed and
finely chopped (save the center sprigs for
garnish)
juice and zest of 3 lemons
1 cup extra virgin olive oil
salt and freshly ground black pepper
1.Bring 2 cups of water to a boil.
2.Place the bulgur wheat in a bowl and pour
over the boiling water. Cover with plastic
wrap and let sit until cooked, about 15
minutes.
3.Fluff to help cool. When cooled, add all
of the above ingredients. Mix well and
season to taste with salt and pepper.
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American Wedge
Spike Mendelsohn
Good Stuff Eatery
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
the video for this recipe.
1 head iceberg lettuce (substituting with kale)
Sprinkle of applewood smoked bacon,
crumbled
2 red delicious apples, sliced with skin on
1 cup red onion, thinly sliced
4 ounce grape tomatoes, cut in half
8 oz apple cider vinaigrette
Sprinkle of blue cheese
1.Heat a skillet over medium heat. Cook the
bacon until crisp.
2.Line a sheet tray with paper towels. Drain
the bacon.
3.Cool, crumble and set aside.
4.Remove the root end from the lettuce and
cut the head into 4 wedges.
5.Place one wedge on each of the individual
serving dishes. Dress each wedge with the
apple cider vinaigrette.
6.Top with the crumbled bacon, blue cheese,
apple slices, red onion and tomatoes.
Portions: 4
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Chewy Honey
Almond Bars
3 oz unsalted butter
5 oz light brown sugar
4 oz honey
2 oz peanut butter, smooth
1 tbsp vanilla extract
21/4 cups gluten free oats, old-fashioned
11/2 cups gluten free Rice Krispies® cereal
1 cup unsalted almonds
1 cup raisins
1 teaspoon salt, kosher
1.Add the first five ingredients to a small 2
quarts stockpot.
2.Place the remaining dry ingredients in a
stainless steel mixing bowl and reserve.
3.In the stockpot with a candy thermometer,
stir all ingredients together with a rubber
spatula on medium-high heat. Simmer
and cook until the mixture reaches 220
degrees Fahrenheit.
4.Pour mixture slowly over the top of
reserved dry mix, stir with rubber spatula
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until all dry ingredients are coated.
5.In a 13x9-inch baking pan, place
parchment paper down and spray lightly
with Pam® before pressing the bar
mixture down into the pan by hand. Then
place the filled pan in the refrigerator for
about an hour.
to serve
1. Remove after refrigerating and cut the
bars length-wise in half.
2. Then cut bars just over 2-inches wide for
a total of 12 bars.
Portions: 12 bars
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David Guas
Bayou Bakery
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
QR CODE
GOES HERE
the video for this recipe.
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Pan Seared Salmon
1 lb carrots, fresh
1 cup orange juice, pasteurized
1 tsp ginger, minced
1 tbsp butter
2 dozen rainbow carrots, peeled
1 cup english peas, fresh
4, 6-oz salmon fillets, boneless skinless
To taste kosher salt
To taste black pepper, fresh cracked
2 tbsp olive oil
1.Puree and peel the pound of fresh carrots
and slice into rounds. Place into saucepan,
cover with water and simmer over medium
heat until tender.
2.In a small sauce pan, add the orange juice
and ginger and bring to a simmer. Drain
carrots and place in blender; add warm
orange juice mixture and butter and puree
until smooth and season to taste with salt
(reserve warm).
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3.Peel baby rainbow carrots and cook in
lightly-salted water until just tender. Then
drain and shock them in ice water before
splitting length-wise. Shuck fresh peas
and cook in salted boiling water until just
tender, drain and shock in ice water.
4.Season the salmon fillets with salt and
pepper. Add one tablespoon of olive oil
to a non-stick sauté pan over heat and
carefully add the salmon. Sear each side to
a golden brown color. Finish in a pan or, if
the salmon fillets are thicker, in an oven set
to 350 degrees Fahrenheit. Ensure that the
salmon is brought to an internal temp of
145 degrees Fahrenheit. In sauté pan, add
the remaining tablespoon of olive oil and
heat. Add baby carrots and peas, season
and heat thoroughly.
to serve
1. Serve on four plates. Equally divide the
puree in quarters and place in the center
of each plate.
2. Top with the warmed carrots and peas
with the cooked salmon on top.
Portions. 4
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Jeff TUnks
Fuego Cocina y Tequileria
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
the video for this recipe.
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Tawa Baigan
Vikram Sunderam
Sauce
Eggplant Marination
Rasika
2
1/4
1/2
1
1/2
2 Holland eggplant
6 cloves peeled garlic
2 tbsp olive oil
1 tsp crushed black pepper
To taste salt
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
the video for this recipe.
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oz jaggery
tsp red chili flakes
cup coconut milk
oz chopped peanuts
tsp lemon juice
To taste salt
1.Melt the jaggery in a sauce pan over a low
flame.
2.Add the red chili flakes, coconut milk and
bring to a boil.
3.Finish off with lemon juice, salt and
chopped peanuts.
1.In a bowl, mix the olive oil, chopped garlic,
black pepper and salt, keep aside.
2.Cut the eggplant into 5mm thick round
slices, mix in the marinade and keep
aside.
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Potato Mix
to serve
1 tbsp canola oil
1/4 tsp cumin seeds
1 oz chopped red onions
1 tsp chopped ginger
1/4 tsp chopped Thai green chili
1/2 tsp red chili powder
1/2 tsp turmeric powder
2 medium Idaho Potatoes
1/2 tsp chaat masala
1 tbsp lemon juice
To taste salt
1. Cook the eggplant slices on a hot flat
griddle on both sides til golden brown
2. Heat the spiced potato mix separately.
3. Sandwich the eggplant slices (at least 4
slices to a portion) with the potato mix.
4. Drizzle the warm jaggery and peanut
sauce over the eggplant.
5. Garnish with chopped cilantro.
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Portions: 4
1.Boil and grate the potatoes and keep aside.
2.Heat the oil in a sauté pan, add the cumin
seeds and let them crackle.
3.Sauté the onions till soft.
4.Add the ginger, green chilies along with
the tomatoes and turmeric powder.
5.Cook till the tomatoes are mashed, add the
chili powder and cook a little more.
6.Mix in the grated potatoes along with the
chaat masala and lemon juice.
7.Add salt to taste. Keep aside.
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Fried Brussels Sprouts
Spike Mendelsohn
Good Stuff Eatery
See pg. 24 for more
information on locations
1 lb Brussels sprouts
grapeseed oil for frying
1 cup mint, coarsely chopped
2 tsp salt
2 tsp freshly ground black pepper
1 tsp crushed red pepper
Juice from 1 lemon
Portions: 4
and reservations.
Use this QR code to watch
the video for this recipe.
1.Trim the ends off of the Brussels sprouts
and remove and reserve the outer
leaves. Wash the whole Brussels sprouts
thoroughly in cold water. Drain and set
aside.
2.Heat about 3 inches of oil in a large
saucepan over medium heat. When the oil
begins to smoke, carefully add the sprouts
and cook them for about 4 minutes, or
until crispy.
3.Remove with a slotted spoon. Place in a
bowl.
4.Add the mint leaves, salt, pepper, crushed
red pepper and lemon juice to the bowl.
Toss to coat evenly and serve immediately.
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Fish Moilee
Vikram Sunderam
Rasika
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
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tbsp coconut oil
oz onion sliced
2-inch piece ginger
Thai green chillies
sprig curry leaves oz peeled garlic
oz tomatoes chopped
tsp turmeric powder
tbsp lemon juice
cups coconut milk
oz grouper
Salt to taste
the video for this recipe.
1.Cut the grouper into 3 oz pieces; marinate
with salt, lemon juice and half of the
turmeric powder.
2.Peel and cut ginger and green chilies into
juliennes.
3.Heat the coconut oil in a sauce pan; add
the sliced onions along with the ginger,
green chilies and the curry leaves. Sauté
till the onions are soft.
4.Blend the peeled garlic with a little water
and add to the onions. Cook for 2 minutes.
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5.Put in the chopped tomatoes and the
turmeric powder; cook till the tomatoes
are mashed.
6.Add the coconut milk and bring to boil.
7.Add the fish and cook till done.
8.Season with salt and serve with Basmati
rice.
Portions. 4
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Turkey Meatballs
David Guas
Bayou Bakery
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
the video for this recipe.
1 lb ground turkey [93/7]
1/2 cup sweet onions, chopped
1/4 cup green bell pepper, chopped
1 clove garlic
11/2 tsp salt, kosher
1/4 tsp black pepper, ground
1 whole egg, grade-A, large
1-11/2 cups breadcrumbs [plain]
1/4 cup Parmesan cheese, grated
1 tbsp oregano, dried
1 tbsp basil, dried [+ 1/4 cup fresh basil,
chopped]
1 tsp thyme, dried
1.Place the onion, bell pepper, and garlic
in a blender and puree until completely
broken down [45 seconds].
2.Pour over the ground meat in a large
mixing bowl. Add eggs, spices, herbs,
cheese, and only cup of breadcrumbs
to start and mix well [you may find the
mix to be a bit wet, if so you may add the
additional 1/2 cup of breadcrumbs].
3.Using an ice cream scoop [just slightly
bigger than the size of a golf ball], portion
the meat filling and, with damp hands, roll
into balls.
4.Bake in a 350 degrees Fahrenheit oven for
20 to 25 minutes.
portions: 12 - 15 meatballs
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Spinach and Beet Salad
6 loosely packed cups of fresh spinach,
refreshed in ice water for 10 minutes and
spun dry in a salad spinner
1 head of frisee, trimmed into 2” pieces,
refreshed in ice water and spun dry in a
salad spinner
1 cup plain roasted hazelnuts
6 dried dates, cut into 1/4” dice
red wine vinaigrette
18 baby beets, mixed colors if possible, roasted
in the oven at 350 degrees, covered, until
cooked through
6 small beets, varied colors, peeled and thinly
sliced raw on the mandolin
2 pink grapefruit, peeled and sections
removed, approximately 11 sections per
grapefruit
4 oz Manchego cheese, cut into ¼” dice or
shaved
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1.Assemble all of the ingredients.
2.In a mixing bowl, combine the crisp
spinach, frisee, hazelnut mix and dates,
season lightly with salt and pepper and
dress with approximately 1/4 to 1/3 cup of
the port vinaigrette. Start with less, add
more if necessary.
3.Arrange the greens mixture on the six
plates.
4.In the mixing bowl combine any non-red
roasted and raw beets, leaving any red
beets to be dressed separately as they will
bleed their color over the rest.
5.Dress the beets with the vinaigrette,
season with salt and pepper and sprinkle
artistically over the greens. Stud with
similarly seasoned red beets if any.
6.Arrange 3 or 4 sections of grapefruit
on each salad and sprinkle with the
Manchego cheese.
Portions: 6
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Ris Lacoste
RIS
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
the video for this recipe.
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Avocado Banana Chaat
2 banana (ripe & firm)
4 avocado (ripe & firm)
1/2 cup onions
1/2 cup tomatoes
2 tbsp fresh cilantro 1 tsp roasted cumin powder
1/2 tsp red chili powder 1/4 tsp black salt
4 tbsp tamarind chutney
Tamarind Chutney
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1 lb tamarind
1/2 lb dates
1 oz ginger
1 oz garlic
2 oz jaggery
2 oz sugar
5 numbers whole red chilies
4 numbers bay leaves
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1 tbsp fennel seeds
1 tsp roasted cumin powder 1 tsp red chili powder
1/2 tsp black salt
Salt to taste
1.Put all the ingredients from 1 to 9 in a
heavy bottom pan. Add enough water to
cover the ingredients. Let the mixture
boil and then simmer till the dates and
tamarind are soft and mashed.
2.Blend and pass the mixture through a fine
strainer.
3.Season the extract with the roasted cumin
powder, red chili powder, black salt and
salt.
4.Cool and keep aside.
5.Use four tablespoons for the recipe and
keep the rest refrigerated.
to serve
1. Cut the avocado into 1/4” dices.
2. Add the rest of the ingredients in a bowl
and mix well.
3. Add the avocado to the above mix.
4. Cut the banana in half and grill on a
skillet. Season with salt and black pepper.
5. Arrange the banana on top of the
avocado.
6. Garnish with chopped fresh cilantro.
7. Serve cold.
Portions: 4
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Vikram Sunderam
Rasika
See pg. 24 for more
information on locations
and reservations.
Use this QR code to watch
the video for this recipe.
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VISIT OUR CHEFS
Ris
2275 L Street, NW
Washington, DC 20037
202.730.2500
www.risdc.com
Fuego Cocina y
Tequileria
2800 Clarendon Blvd
Arlington, VA 22201
571.970.2180
www.fuegova.com/fuego.html
bayou bakery
Good stuff eatery
1515 N Courthouse Road
Arlington, VA 22201
703.243.2410
303 Pennsylvania Ave. SE
Washington, DC 20003
202.543.8222
www.bayoubakeryva.com
3291 M St NW
Washington, DC 20007
202.337.4663
Rasika
633 D St, NW
Washington, DC 20004
202.637.1222
2110 Crystal Drive
Arlington, VA 22202
703.415.4663
www.goodstuffeatery.com
1190 New Hampshire Ave, NW
Washington, DC 20037
202.466.2500
www.rasikarestaurant.com
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EPICURE, A MEDICALLY INSPIRED COOKBOOK
BY THE GW MEDICAL FACULTY ASSOCIATES
WWW.GWDOCS.COM/EPICURE