the gogozo detox: the meal plan

i've just about made it through day 1 (without chocolate), so i thought it would be a good time to present the food plan


mon-fri (assuming i don't get too bored...i may have to switch it up a bit):

before breakfast: water with lemon

breakfast: 1 cup oatmeal with ¼ cup berries and 1 tbspn walnuts
or 4 egg whites, 1/2 sweet potato
green tea

snack: ½ cup edamame

lunch: quinoa salad with 4oz grilled chicken

snack: apple w/ 1 tblspn almond butter

dinner: miso soup, 4 oz grilled fish, 1/2 cup cooked brown rice

snack: 4 oz yogurt, 1 fruit (3/4 cup Berries or 1 citrus), herbal tea

since i wrote about the general idea, here's some background on the specifics:

• lemon water in the morning is one of those classic diet cleanse things. lemon is supposed to give your system a jump in the morning as well as be an antiseptic, so why not? thought i'd throw it in and see how it feels. green tea throughout the rest of the day provides some caffeine (that i don't feel the need to live without) and also provides some appetit supressing.
• breakfast: needs to be hearty enough so that i'm not starving first thing in the morning through the rest of the day. personally, when i eat oatmeal, i feel full longer than when i eat dry cereals or other items, which is why i chose to put it in the plan. however, something else that's just as lean, such as egg whites, seasoning and sweet potato works too.
• snacks: are lean as well but substantial and high in protein (soybeans, almond butter).
• proteins: super lean and organic (chicken, fish, tofu)
• veggies: super foods! think kale, artichokes, broccoli, asparagus, all those dark leafy greens. also, mostly cooked veggies just to be easier on the system. organic when possible.
  
• miso soup (with miso and mushrooms): umami! for a satisfying taste and to feel more substantial.
• a word on seasoning: i definitely used some olive oil (minimal), garlic, salt and pepper, other spices and herbs in the preparation of my food because there's no need to lose flavor here! however, i'm trying to stay low on the salt, spicy flavors and other things that are just a little tougher on the body than i'm trying to be right now.
  

more reading about specific detox foods here!

recipes to come...

the gogozo detox

subtitle: get ready (the setup)

food prep, complete

the last time i tried to do something like this it was known as "the lifestyle makeover." aka, no more high fructose corn syrup, frozen mac and cheese for dinner, nor bowls of cocoa krispies as an after work snack.

i decided to try something a little more drastic this time: my version of a cleanse. what does that mean? no stupid juice diet or colon busting lemon juice and hot sauce mixes. that's not the point. i wanted something that gave me high quality and healthy food; something that would make me FEEL better, not drop 5 pounds in a week. plain and simple, just to give the binge eating a rest. the goal is to start with 5 days (monday-friday), then re-evaluate come the weekend...and decide whether to go 5 more days. the basic idea is to stick as natural, organic, whole-grain, super veggie & fruit, low dairy, and lean protein as possible. NO processed foods whatsoever and to stay portion controlled. and i'm also going to try and stay low on caffeine and alcohol (not cut it out completely).

i did some internet research and ended up with a combination of my own ideas, a random detox diet i found from women's health magazine and food lovers cleanse that bon appetit ran this year. my meal plan is the same each day (until i get bored). let's see how many days i can survive without chocolate...stay tuned.

"lightened up" macaroni and cheese

aka cracked out macaroni and cheese (in a good way)

if you were able to read this month's issue of bon appetit without running into the kitchen to make mac and cheese, then you're a stronger person than me.

the only catch was that i just wanted to do it my way. and i wanted it to be a meal i could eat without feeling completely guilty about consuming a bowl of pasta and fat. yes, it's harsh i know but really, with what resulted there's no deprivation involved, i promise. the big deal here is substituting nonfat yogurt for any milk, cream, and/or butter i would have otherwise used. and i guess you could go with low fat cheese however, i went with the "high-quality will go further" idea. since the cheese has a lot of flavor, you can use less of it and still be just as satisfied. the cheese and yogurt melt together to form the perfect cheesy sauce, no roux, eggs, cream or butter required.

cracked out, i mean lightened up mac and cheese

• 8 oz pasta elbows (i used brown rice ones)
• 2 links spicy chicken sausage, casing removed
• 1/2 large bunch of broccoli rabe, sliced into 1-inch sections
• olive oil
• 2 shallots, chopped
• 2 cloves garlic, minced
• 1 tablespoon grainy mustard
• 1 teaspoon chili sauce
• salt & pepper
• 1 6 oz plain nonfat yogurt
• 1/4 cup gruyere, grated
• 1/4 cup sharp white cheddar, grated
• 1-2 tablespoons parmesan cheese, grated

• preheat oven to 375.
• cook the pasta until just undercooked.
• while pasta is cooking, heat 1 tablespoon olive oil in a large pan.c ook sausage over medium-low heat, breaking up the pieces as it cooks.
• when the sausage is cooked, set aside in a casserole dish.
• add remaining olive oil to same pan. add shallots, garlic and broccoli rabe and cook over medium heat until the broccoli rabe is wilted. add to casserole dish.
• mix cooked pasta, sausage, broccoli rabe, mustard, chili sauce, salt, pepper, gruyere, cheddar, and yogurt together in dish. top with Parmesan cheese.
• bake for 15-20 minutes until heated through.

baked eggplant casserole thingy (YUM)

subtitle: eggplant moussaka, minus the moussaka

subtitle II: eggplant parmesan--no it isn't really that either...

you will second guess the ingredients. and if you haven't by the time the cashier slowly glances up at you as she rings up the 2nd pound of mushrooms and the 3rd eggplant...you better double check your ingredient inventory. because chances are, you forgot something. then you'll feel knocked over the head yet again as you swipe your credit card to pay for all these groceries you have to lug home
when you realize 1 of the 4 guests doesn't like mushrooms. but what are you going to do? 2lbs of them are already weighing you down and you're wishing you didn't do that last set of curls at the gym.

seeing as i have my own food issues, i tend to freak out a little bit when "vegetarian" gets thrown into the mix. now, granted, i pretty regularly happen to eat vegetarian but when it involves cooking for a crowd, i feel the pressure. no longer! a thoughtful gift of the new moosewood cookbook is the perfect remedy for this kind of situation. the original recipe that caught my eye as i was flipping through was eggplant moussaka. the only problem was that i really don't like dairy-y sauces (a bechamel in this case). i blame it on the lactose intolerance. go ahead and try to fight that. so i skipped it.

what resulted was a delicious crowd-pleasing dish--even the non mushroom person! and, she doesn't like eggplant either! "you know, i don't like mushrooms or eggplant but this is good." pre-baking the eggplant dries it out some so that you don't get any sort of that slimy eggplant texture. and the tomato sauce is actually quite dry (has so much stuff in it) that it doesn't re-slime the eggplant.

eggplant _________

• 3 medium eggplans (abt 7" long), peeled or not
• salt
• 2 tbsp olive oil
• 2 cups chopped onion
• 1 1/4 tsp salt
• 1 1/2 - 2 lbs mushrooms, coarsely chopped
• 5 medium cloves garlic, minced
• 1 14 1/2-oz can tomatoes, including all liquid
• 1 6-oz can tomato paste
• 1 tsp cinnamon (i did not use)
• black pepper
• 1 tsp oregano
• 1/2 - 1 cup fresh basil, chopped
• 1 packed cup freshly minced parsley
  
• 1/2 cup fine bread crumbs, plus extra for top (1/4 cup) (gluten-free)
  
• 1/2 cup grated parmesean
  

• slice the eggplant into quarter-inch-thick rounds. sweat the eggplant: salt the slices lightly on both sides, then layer them gently in a colander, and place over a sink or bowl. let stand for 20-30 min
• lightly oil a baking sheet, and preheat oven to 375. pat eggplant dry with a towel and spread slices on the baking sheet (it's okay if they overlap a little) and bake until tender (20-25 min)

mushroom tomato sauce:

• heat olive oil in a large, deep skillet or dutch oven. add onions and salt and cook over medium heat, stirring, for 8-10 min, or until the onions become translucent. add mushrooms and garlic, stir and cover. cook over medium heat another 8-10 minutes (until mushrooms start to cook down).
• add tomatoes, tomato paste, pepper, oregano and basil. crush tomatoes. bring to a boil then lower heat, and simmer, uncovered, another 12-15 minutes. remove from heat, stir in parsley bread crumbs and parmesan. set aside
  

• preheat oven to 375 degrees. oil a very large casserole or deep baking pan at least 9"x13." place a double layer of eggplant on the bottom, add half mushroom sauce, add the rest of the eggplant and then add the rest of tomato sauce. dust lightly with bread crumbs and some parmsean.
• baked uncovered for 35-40 minutes, or until bubbly on the bottom and lightly browned on top.
  

LACTOSE FREE yogurt!!!

subtitle: my prayers have been answered.
not that i'm a religious person. but that's a whole different story.

i have gone through countless conversations and internet investigations to figure out the truth that is lactose + yogurt. there's my dad's theory, "you'll be fine," that i've fought for years. "no dad, severely lactose intolerant..." then there was the friend who was working with fage. in case you haven't heard, there are many greek yogurt lactose rumors out there. "PLEASE! just ask them! how much lactose is in their yogurt?!"

fear no more! what's that? it DOES exist? i have no idea how long i've been missing out but last week, there it was at whole foods!

better yet, it's AFFORDABLE. no, seriously. this week at whole foods it has been on sale for $1 each. that's the same (if not less expensive) than a silk yogurt.

and it's low fat! although tastes so creamy it left me questioning, "this is seriously low-fat?" so we're not talking super low fat. but it's certainly a delicious start.

let's compare it with something similar...

stonyfield farm low fat vanilla (6 oz)
130 calories
15 calories from fat
1.5 g fat
21 g sugar

green valley organics low fat vanilla (6 oz)
120 calories
25 calories from fat
3 g fat
9 g sugar

moral of the story: get excited!

shakshouka and pita!

a recent trip to israel means many yummy food posts to come. a good place to start is the celebratory meal i cooked when i got back: shashouka and pita bread! i wanted to use the spices i brought back with me, paprika and za'atar right away.

so the deal is that there are a lot of ways to make shakshouka. i'm sure everyone has their preferred method. i went for something quite simple to keep things easy but also to let my newly acquired paprika shine. i looked up a bunch of different articles online and just used them as a guide to go at it myself. this is one of those dishes that is quite hard to mess up. really, no matter what you do, it's going to taste good.

the pita bread was surprisingly easy to make. especially considering i was making it while doing loads of laundry...i'm sure i messed up somewhere along the way. and yet, delish.

shakshouka

• 1 28-oz can tomatoes
  
• 2 tablespoons tomato paste
• 1/2 large yellow onion, chopped
• 1/2 large red pepper, chopped
• 6 garlic cloves, chopped
• 1 tablespoon paprika
  
• salt
• pepper
• parsley, chopped
• feta cheese
• 6 eggs
• olive oil

• add a couple of tablespoons to a large pan
• add garlic, onion, red pepper and cook until softened
• add tomatoes, tomato paste, salt, pepper, paprika
• cook until sauce slightly thickens, about 15 minutes
• make 6 indents in the sauce and crack eggs onto top of sauce
• cover and cook until the whites set, about 5 minutes
• top with parsley and crumbled feta
  

pita bread
adapted from mark bittman's how to cook everything and the mollie katzen's new moosewood cookbook

• 1 cup warm water
• 2 teaspoons active dry yeast
  
• 2 teaspoons salt
• 1/2 teaspoon sugar
• 1/2 teaspoon honey
  
• 3 tablespoons olive oil
  
• 3 cups flour (i used spelt)

• mix yeast into warm water and let sit for a few minutes. it should foam.
• mix oil, salt, sugar, honey into water
• add flour and mix, 1 cup at a time. by the end, you'll probably need to use your hands.
  
• knead a bit and form dough into a ball. cover with plastic wrap and let rise 1-2 hours (or less, if you're rushed).
• punch down dough. cut into 6 pieces and cover. allow to rest for 15 minutes. apparently this helps them puff...
  
• flatten and roll each ball so that they're about 1/4-1/8" thin and somewhat circular. cover. allow to rest 15 minutes.
• bake on a baking sheet 5-10 minutes, flipping once, until lightly browned on both sides.
• good warm. or cold.
  

latino brunch and a photo shoot

when i heard that the studio was lit, the only thing that made sense to do was cook and document! friend/colleague mel was generous enough to host and shoot this shindig. and what a shindig it was. i was *pleasantly* surprised to be introduced to this social network that resides in jersey city. as i cooked, a number of friends drifted in and out and soon enough the 6 of us were sitting down to a feast. the feast was a combination of the impressively vast amount of food mel had on supply and a few supplemental materials we picked up at the local deli. on the menu: arepas, guacamole, pico de gallo, eggs, bloody marys and flourless chocolate cake.

let's talk about flours. you've got to have arepa flour, not cornmeal or other corn based flour substances. look at your local latino market or the latino section of large supermarkets. it's pretty common.

arepas with eggs, guacamole and pico

make the arepas:

• once you have arepa flour, just follow the directions on the package. it will be a simple mix of the flour, pinch of salt and warm water. i suggest adding some grated cheese at this point...
• flatten a small handful of dough in the palms of your hands, and fry on the stove top in a decent amount of heated oil until browned on both sides.
  

make the guacamole:

• 2 avocados
• 1 small tomato, finely chopped
  
• 1/2 small red onion, finely chopped
• 2 tablespoons cilantro, chopped
• 1 jalapeno, finely chopped (optional)
  
• juice from 1 lime
  
• salt and pepper

• mash the avocados with a fork and add salt to taste
• add tomatoes, red onion, jalapeno, cilantro and lime juice. mix well.

make the pico de gallo:

• 2 tomatoes, chopped
  
• 1/2 small red onion, finely chopped
• small handful cilantro, chopped
• juice from 1-2 limes
• salt and pepper
  
• 1/2 jalapeno, finely chopped

• combine all ingredients in a bowl, allow to sit for a few minutes. you might want to add a tiny drizzle of olive oil...

once you have the components (arepas, guacamole, pico) i suggest layering them with over easy eggs. and more cheese.

flourless chocolate cake
from epicurious

my general rule: the simpler the recipe, the better. nothing fancy required. it's a little bit of a labor of love but totally worth the effort and will blow everyone away.

• 12 ozs bittersweet (not unsweetened) or semisweet chocolate, chopped
• 3/4 cup (1 1/2 sticks) unsalted butter, cut into pieces
• 6 large eggs, separated
• 12 tablespoons sugar
• 2 teaspoons vanilla extract

• preheat oven to 350°F. butter 9-inch-diameter springform pan. line bottom of pan with parchment paper or waxed paper; butter paper. wrap outside of pan with foil.
  
• stir chocolate and butter in heavy medium saucepan over low heat until melted and smooth. remove from heat. cool to lukewarm, stirring often.
• using electric mixer, beat egg yolks and 6 tablespoons sugar in large bowl until mixture is very thick and pale, about 3 minutes.
  
• fold lukewarm chocolate mixture into yolk mixture, then fold in vanilla extract.
  
• using clean dry beaters, beat egg whites in another large bowl until soft peaks form. gradually add remaining 6 tablespoons sugar, beating until medium-firm peaks form.
  
• fold whites into chocolate mixture in 3 additions. pour batter into prepared pan.
• bake cake until top is puffed and cracked and tester inserted into center comes out with some moist crumbs attached, about 50 minutes. cool cake in pan on rack (cake will fall).
• using small knife, cut around pan sides to loosen cake. remove pan sides. place 9-inch-diameter tart pan bottom or cardboard round atop cake. invert cake onto tart pan bottom. peel off parchment paper.

or, just make this cake in whatever buttered pan you have. it might not be as beautiful but will be absolutely delicious. and this cake definitely does not require a glaze. i recommend a nice sprinkle of powdered sugar.