RECIPE: Fish Tacos from The Green Well (gluten- and dairy-free)

A Brief History of Fish Tacos

Fish tacos are known as a Baja specialty.  So much so in fact, that after many years of living in New York City, one of the foodie capitals of the world, it actually took a trip to San Diego to experience a fish taco for the very first time. 

Wrapping fish in tortillas has been on the indigenous North American menu for probably thousands of years.  Even so, Ensenada, Baja CA, Mexico, claims to be the original home of the fish taco (with the opening on the Ensenada fish market in 1958).  But from what I understand, Ralph Rubio brought it to the U.S. from the coastal stands of San Felipe, Baja, CA, Mexico in the 1980's.  On spring break, he learned how to make them from his favorite taco vendor, Carlos, and tried to convince him to come to California and help him set up a chain of fish taco stands.  Carlos declined. Once successful, Ralph tried, but couldn't find Carlos again.  Though he couldn't share his success with Carlos, the rest, as they say, is taco history.

The Green Well's Recipe - (gluten- and dairy-free)

   Rob Tamburello, the General Manager for the Green Well Gastro Pub graciously provided this gluten- and dairy-free recipe for their "new" fish tacos, just in time for grilling season.  

 Give it a try and bring a little Baja to your neck of the woods.

The Green Well is located on 924 Cherry Street SE in Grand Rapids, Michigan 49506 • 616-808-3566.

Wanna know more about the Green Well how they serve Tender Foodies?  Read my review.

Marinate and Grill the Fish

Marinade for the fish

(The Green Well uses tilapia but they say that cod or halibut will also work fine)

1/2 cup garlic oil
1/2 cup cilantro
1/2 tsp each of cumin, coriander, smoked paprika, granulated garlic, granulated onion

Marinate the tilapia for at least an hour and grill it.  5 oz. of tilapia make 3-4 tacos.  Depending upon how you roll.

Julienne the Veggies for the Slaw

1 head of green cabbage
1 red pepper
1 poblano pepper
1 red onion

Don't know how to Julienne?  Here's how.

Make the Dressing

1 can coconut milk
Juice of 1 lime
1 Teaspoon each of chili powder, cumin, coriander, garlic powder
A splash of rice wine vinegar

Dress the slaw with as much dressing as you prefer. 

Prepare the Aioli

1/4 cup lime juice
2 cups olive oil
3 raw egg yolks **
1 TBS honey
3/4 water

Put all ingredients in blender except oil and turn on high, then slowly add the oil until you get the desired consistency.

**PLEASE NOTE: CONSUMING RAW EGGS is not advisable for everyone, so know your own health and consult with your doctor if you have any doubts.  Only use them if you know what you are doing and buy the freshest eggs if you try this aioli.  If you are not allergic to dairy products, you can use sour cream with the lime juice instead of the aioli.  We'll post any other substitutes as we find them.

Wrap it an All Corn Tortilla

The Green Well uses El Milagros white corn tortillas you can get them at most grocery stores they are made right here in Grand Rapids.

 Thanks a million Green Well and Rob for this great recipe!

Recipe: Blanched Asparagus with Lemon-Dijon Vinaigrette

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This is one of my favorite ways to make asparagus -- crsip and dressed like a salad.  By blanching these precious stalks, you will retain more of their abundance of vitamins and minerals -- and asparagus is packed with nutrients (see below).  The saucy lemon vinaigrette is the perfect dressing for this earthy, healthy spring vegetable. 

Ingredients

1 tablespoon Dijon mustard

1 freshly squeezed lemon (zested first)

zest of 1 lemon

1/2 teaspoon sea salt

1/2 cup good olive oil

One full bunch of asparagus

 (Choose firm asparagus with tight, dry heads.  Thickness is a matter of preference. Should be bright green in color.  Use w/in 1-2 days for best flavor, good up to 5 days.  Store in open container with a wet paper towel wrapping the base of the stalks.  Or stand them straight up in a 1/2 inch of water.)

Put it together

Wash the asparagus really well and either cut off the woody bottoms or take a few stalks at a time and break them.  The stalks will break easily at the perfect point.  Toss or compost the woody bottoms and set the tender stalks aside.  Fill a large bowl with ice water (including chunks of ice).  Set it near the stove.  Bring a large pot of water to boil and place the asparagus into the water for 1-3 minutes - depending upon the thickness of the stalks.  Remove the stalks with a slotted spoon and plunge them whole-heartedly into the ice water.  This will preserve the beautiful green color and keep them nice and crisp.  I like asparagus nice and lively so I don't keep it in too long.

Make the Vinaigrette

Put the mustard, salt, lemon and its zest into a bowl and whisk together.  Slowly add in the olive oil as you as you continue to whisk.  It will take about 1/2 cup of olive oil to make the right thickness.  But if you get the thickness you want before you use the entire 1/2 cup, then you don't have to add it all!

Pour over the asparagus and enjoy.

Add More Power to Your Asparagus

Another way to enjoy your blanched asparagus is with grapefruit and avocado.  Check out how I serve it or go right to Ina Garten's recipe for Grapefruit and Avocado Salad.  Ina's dressing is very similar and her salad tastes great with a side of blanched asparagus using her wonderful dressing.  Grapefruit is full of lycopene and Avocado is one of the 3 top vegetables (along with asparagus and water melon) for the triple amino acid, glutathion.

Healthy Goodness

 I've always wondered why asparagus inspires such a distinctive odor as you ... er... release your water in the water closet (OK, it makes your pee stink).  Here is a great article from Organic Authority that explains some of this.  In short, asparagine is an amino acid that helps you cleans your bod of waist and toxins.  It helps clean your kidneys (stones beware) and asparagus is super high in the following vitamins, nutrients and minerals:

Vitamin:  C, K, Folate, Thiamine, B6, & A

Minerals:  manganese, copper, phosphorus, potassium

Amino Acids:  high in glutathione - a small protein composed of three amino acids: cysteine, glutamic acid, and glycine. 

Fiber:  lots of it.

Rutin:  according to the www.washintonasparagus.com, rutin is a bioflavanoid that helps circulation, especially to the lower limbs.

And in case you are wondering, asparagus is thought to be an aphrodisiac - specifically, because of "psycho-physiological" properties (it's shape inspires naughty thoughts).

Read more about asparagus on Organic Authority's web site.

RECIPE: Spring Flu? Try Ginger Lime Tea.

The Recipe

Got a spring cold or flu?  I can empathize as I just got over a doozy.  I am also watching gads of my Facebook friends drop to their knees from spring ailments.  If you are one of those poor bloaks, try this soothing 5-step tea. Its one of my favorites and I don't just drink it when under the weather.

1.  Grate 1/4c. of fresh, well-washed ginger (you don't need to peel it since you aren't eating it directly).  Use a box grater for 1/4 c.  You can also use a zester, and in this case you would need only about 2 TBS and you will want to peel the ginger.*

2.  Throw it into a tea pot and pour 4 c. of boiling water over it.

3.  Steep for 4-5 minutes & strain into a mug.

4.  Add a good squeeze of fresh lime or lemon.  I like lime, but lemon has wonderful anti-microbial properties.

5.  Add a little honey or agave to taste.

When my herb garden is in bloom, I like to add a little fresh mint or fresh tarragon for a little extra somethin' somethin'.

 Chef's Tip:  If you use ginger in recipes where you actually eat the ginger, peel it.  The young root with a thin skin is what you find in most grocery stores.  Use a knife to cut the tough little knobs, but use a spoon to peel the skin.  A knife cuts to deeply into the flesh and wastes the ginger, whiile a spoon gently and easily scrapes off just the skin.

Ginger's Health Benefits

Ginger contains the following nutrients:

• Potassium
• Magnesium
• Copper
• Manganese
• Vitamin B6

Ginger is a root with anti-inflammatory properties.  It soothes your throat and is also very healing to your digestive tract.    Though especially nice served as a tea while recovering from the flu, the health benefits of ginger are as long as Michael Jordan's arm (you know, like a really tall basketball player).  Ginger has been used in Traditional Chinese Herbal Medicine for centuries as a cure for and prevention of a variety of ailments.  Since 2006, the University of Michigan has been studying ginger for its ability to help cure and prevent ovarian cancer.  The University of Minnesota has been studying the effects of ginger on colon cancer cells and its ability to decrease tumor size. 

Other health benefits are:

• Decreases nausea
• Helps reduce the symptoms of motion sickness and morning sickness
• Decreases gastro-intestinal distress (gas/bloating)
• Reduces pain and swelling from arthritis (being studied)
• Helps you sweat - sweating detoxifies your bod, but German scientists are also finding that sweat itself has a potent germ-fighting agent that helps reduce infections. 

And for those with food allergies, the soothing, anti-inflammatory properties of ginger is very helpful to your digestive tract.  75 % of your immune system is there, so its good to take care of it.

Note:  if you are on medications, especially blood thinning medications, please discuss the use of ginger or any herb with your doctor.  This post is for informational purposes only and does not intend to be or replace proper medical advice.

Storing Ginger

Store your fresh ginger root with the peel on.  Break off what you need, and store the rest in an open glass container.  Do not store in plastic or plastic wrap and do not cover it.   Be forewarned, if you cover it and it ages, you will have a smell you will never forget.  Keeping it uncovered and well aired.  If it attracts mold, throw it out.  Keeping it well aired and dry will help the ginger last longer, and it will simply dry up (rather than give off a 5 alarm smell) when it ages.

Recipe: Candied Orange Peels

The Story

When looking for candies that would complement my dairy-free Simply Coconut Chocolate Truffles, I came across this recipe from The Food Network Kitchens.  I found the recipe a few years ago, but it immediately brought back the memory of family trips to Florida to visit my Grandparents.  They had wintered and later retired there and for many years, rented a house with a Kumquat tree in their back yard.  There was a lemon tree, a grapefruit tree and an orange tree, as well.  But my first taste of the tart, tangy, sweet kumquat was so memorable, that I still have a picture of that moment imprinted in my mind.  I think I was six or seven years old, and when I asked how one might peel such a tiny thing, my Grandfather said, "Just eat it all at once - peel and all."  I was rather pleased to have permission to partake in a substance that was here-to-fore forbidden.  (The peel.)  And it was good.

This recipe isn't on Food Network's web site anymore, but it is still a favorite of mine.  I make this and an array of truffles every Thanksgiving.  I love the brightness and color that the orange brings to the table.  I also recently made this for a Power Chicks Brainstorming Party this winter and those sweet, tangy peels still reminded me of warm breezes, kumquats and my Grandfather's extraordinary talent of wiggling his ears without moving any other muscle on his face.  He taught me that trick, too, and I think I can still pull it off. 

So in honor of Grandpa Veltman (hello Grandpa, wherever you are :)), I hope you enjoy these beautiful and unusual treats.

Timing

Prep Time:  30 minutes

Inactive Prep:  4 Hours

Cook Time:  1 Hour 13 Minutes

Yield:  about 4 cups of peel (depends on your orange size)

The Ingredients

9 thick-skinned Valencia or navel oranges (try to find organic, since you are using the peel)

6-3/4 cups of sugar, plus an extra cup for rolling

2-1/4 cups of water

Do a Little Orange Surgery

Cut the tops and bottoms from the oranges.  Then score each orange into quarters.  Cut down into the peel without cutting the fruit (do your best).  Peel the skin and the pith from the orange - it will come off in a large piece.  Set the orange aside and use for another recipe.  Cut the large sections of peel into 1/4-inch wide slices - the long way. 

Boil the Peels

Put the orange peels in a large saucepan with cold water to cover.  Bring the water to boil over a high heat.  As soon as the water boils, remove the pan from the heat and pour off the water.  Repeat this one more time.  (If you would like them softer, you can do it a 3rd time, but this makes the peels a little mushy for my taste).  Remove the orange peels from the pan and set aside.

Give the Peels a Sugar Bath

In the same pan, whisk the 6-3/4 cups of sugar with 2-1/4 cups of water.  Put it back on the stove, bring up to a boil, then reduce the temperature so that the peels simmer and cook for 8 or 9 minutes.  The sugar mixture temperature should be at the soft thread stage, 230-234 degrees F after 8 or 9 minutes.  Add the peels to the sugar mixture and simmer gently for about 45 minutes.  You will be tempted to stir the peels - do not do this or you may introduce sugar crystals into the syrup.  You can swirl the pan to get the floaters to sink down into the sugar if you need to. 

Drain the peels and save the syrup for another recipe.  There is a good 8 or more cups of simple syrup left over, and I'm still looking to find the perfect way to use such a copious amount of syrup.  It can be used in iced tea, drink recipes, cakes and other candies.

Roll & Dress the Peels

Roll the peels in sugar and dry on a rack for 4 or 5 hours.  Store the peels in a litte of the left over sugar, and store the rest.   You will have a little orange flavored sugar for another recipe.

The peels can be dipped in melted bittersweet chocolate.  I like to do a mixture of both plain peels and chocolate dipped peels. Yum.

Many thanks to the Food Network for introducing me to a recipe that has inspired such great memories.

Recipe: Simply Coconut Truffles

Yes, Coconut is Good For You

Coconut had long been considered a decadent delight, consumed only by those purporting a devil-may-care attitude about their cholesterol levels.   How untrue that has turned out to be.  This misinformation (that coconut is bad) was proliferated throughout the marketplace because scientists and docs didn't yet understand the importance of -- and differences in fats.  Coconut is still a delight, but it is now considered an ultimate health food (and one of my favorite dessert ingredients).  Coconut is said to have anti-microbial properties (watch out you little bacterial and viral invaders).  It is also very high in fiber, vitamins and minerals.  Coconut even contains those rare medium-chain fatty acids that absorb easily and directly into our human bodies.  Well, these truffles are, of course, candy, but with coconut coupled with a the heart-healthy flavenoids of bittersweet chocolate - how could we feel guilty about such a tiny & tasty dessert? 

Simply Coconut Truffle Recipe

Makes about 24 or so truffles.

Prep time:  10 minutes

Inactive prep time: 20-30 minutes

Roll time:  watch your favorite TV show and it will go more quickly.

Ingredients

1/2 pound of dairy-free bittersweet chocolate (recommended brand, Barry Callebaut)

2 tsp.  coconut extract

1-1/2 cups of angel flake coconut

1/2 can (13.66 oz can) of organic coconut milk (recommended brand:  Thai Kitchen Organic Coconut Milk)

Chop the chocolate into teeny tiny little pieces and place in a heat safe glass bowl.  Bring the coconut milk to a boil and quickly remove, then pour over the chocolate.  Shake the bowl so it is evenly distributed and cover quickly with a plate to seal in the heat. 

Let the coconut milk melt the chocolate for about 5 minutes.  Then uncover and whisk by hand until the chocolate is smooth and shiny.  You now have chocolate ganache.

Whisk in the coconut exract.  This will help bring out the flavor of the chocolate as well as enhance the coconut flavor.  Stir in a 1/2 cup of coconut.  Then place in the refrigerator for about 20 minutes or until the chocolate is firm (but not hard). 

With a small melon baller, scoop out the chocolate and roll into truffle balls.  Roll each truffle into a bowl of coconut so that it has a nice little coconut coat.  Place in a container - preferebly with coconut flakes as a bed (this will help keep the truffles from sticking together) and place in the refrigerator. 

Serve cold and with confidence. 

Serve These With . . .

Candied Orange Peels

Almond Cognac Truffles

If you want to mix it up with a few different bite-sized morsels of yumminess, try these recipes, too. 

What is a Coconut?

According to the Library of Congress:

Botanically speaking, a coconut is a fibrous one-seeded drupe, also known as a dry drupe.  However, when using loose definitions, the coconut can be all three:  a fruit, a nut, and a seed . . .

Coconuts are classified as a fibrous one-seeded drupe. A drupe is a fruit with a hard stony covering enclosing the seed (like a peach or olive) and comes from the word drupa meaning overripe olive. A coconut, and all drupes, have three layers:  the exocarp (outer layer), the mesocarp (fleshy middle layer), and the endocarp (hard, woody layer that surrounds the seed).

Allergen Note

Some folks who are allergic to tree nuts are also allergic to coconut.  Coconuts are required by the FDA to be labled "contains tree nuts", but not everyone reacts to coconuts in the same way.  So if you have a nut allergy, ask your doctor if  coconut is something you should consume or be tested for before trying this recipe.

This blog does not offer, assume or intend to be medical advice.  Please consult your doctor and manage your unique health and wellness concerns responsibly.