guest blog: fish: mercury, pollutants, contaminants, oh my!

This guest blog is part three of a 4-part series about the benefits of dangers of eating fish, and how to consume it responsibly. Janet Watkins is a freelance writer living and blogging from the Midwest at www.insidewords.blogspot.com.
Please contact me if you are interested in writing a topical guest blog.

Sardines and saltine crackers with a can or two of Vienna sausages on the kitchen table could only mean one thing at my house—Dad and Uncle Italy were going night fishing. They would get us kids to dig for night crawlers (brown earthworms) for bait. Tackle box, rods, flashlights, thermoses of water and coffee were loaded into Dad’s 1955 Chevy and then he would drive off into the night in pursuit of male sibling bonding and a good catch of silver bass, catfish, and on less favorable junkets sheep head.

As a child I didn’t like sardines. There was something about seeing those poor little beheaded fish lying in a can of oil that caused my face and nose to turn up in disgust. Yuck. What a contradiction since seeing larger species of fish dressed in cornmeal and frying in hot oil never bother me at all!

Contaminants, Mercury and Pollutants
Sardines were my Dad’s favorite snack. They are one of the least contaminated fish you can eat. According to the Physicians for Social Responsibility (PSR) and the Association of Reproductive Health Professionals (ARHP) sardines rank 5th among seafood with very low contaminant levels. Good news as they are some of the most heart healthy “brain” foods you can eat. But other species of fish, particularly the larger more mature varieties can contain high concentrations of PCBs, dioxins and other pollutants. Industrial and municipal discharges, agricultural methods and storm water runoff– including rainfall that rinses contaminants into the land, streams and rivers bioaccumulate in the skin, organs and other fatty tissues of fish. Many pollutants settle on the water’s floor and adversely affect bottom-dwelling fish like- wild striped bass, bluefish, American eel, and sea trout– all ten to be high in PCBs.

Mercury
Mercury occurs naturally, but also comes from smokestacks mining and other industrial processes. As it moves from the air and settles in our waterways it turns into methyl mercury and absorbed by fish. Larger and older fish have a longer time to build up mercury than smaller and younger fish. Predatory fish at the top of the food chain broadly have higher levels of mercury. Without question or debate mercury toxicity poisoning from fish is a health threat. It is threatening to prenatal development and pregnant women are advised to avoid and use extreme caution when eating fish. Young children’s fish consumption should be smaller than adults. It is recommended 1-2 ounces for toddlers and 2-3 ounces for older children. Shrimp and “chunk-light” canned tuna canned are best selections to serve children. They contain lowest mercury levels.

Contaminants Impact on Health
Mercury, PCBs and dioxins build up and concentrate in our bodies over time. Eating contaminated fish may result in effects that are minimal to birth defects and cancer. It takes 5 years or more for women in childbearing years to rid their bodies of PCBs, 12-18 months to significantly free their body burden of mercury. Mothers who consume contaminated fish prior to becoming pregnant may have children who are slower to develop and learn.

To eat, or not to eat fish, that is the question?
It is about now that you may be thinking, “I’ll forego eating fish …”—a logical place to end up in this fish drama. But studies and statistics support the overwhelming benefits that come from eating fish cannot be ignored. Returning to that Harvard School of Public Health study shows a modest amount of fish per week reduces the risk of coronary heart disease by 36%.

Fish is high in protein low in fat and rich in Omega-3 fatty acid. Following the marine food chain, algae make one type of Omega-3 fatty acid. It is consumed by zooplankton and stretched to form two other types of Omega-3 acids. Zooplankton becomes the food for finfish and shellfish, resulting in a high concentration of Omega-3. The benefits show up in cardiovascular health and are important for prenatal and postnatal neurological development. There is also evidence that it may reduce tissue inflammation and alleviate symptoms of rheumatoid arthritis. Other maladies omega-3 may play a beneficial role include cardiac arrhythmia (irregular heartbeat), depression and irritable bowel syndrome.

published in the ladies who launch magazine!

An article I wrote called 'Staying Healthy While Launching' has just been published in the Ladies Who Launch online magazine as the featured article of their March Wellness Issue. It features two recipes and loads of tips for staying on track while running a business, or just a busy life. Check it out!

what to do with leftover fresh herbs

My friend Sabrina recently posted this question: "What do you do with the fresh herbs when you can't use them all. Is there some sort of drying technique to use? Ideally I would have an herb garden. But since I have been lazy and not gotten around to that, I get handful of herbs at the store. What do I do when I can't use them in time?"

Woodier, hardier herbs, such as rosemary, thyme, sage, and oregano can easily be dried by grouping the stems with a rubber band, and hanging upside down from a low-humidity area, such as from a window or cabinet. They leaves will be dry within a couple of days, and you can either strip the stems and save the leaves, to use as you would any dried herb, or you can leave them as decoration, using only what you need, as necessary.

Wet, leafier herbs like basil, cilantro, dill, and parsley are a bit more difficult to salvage in the same way. However, you can freeze them chopped or whole in a baggie (squeeze all the air out first), though the consistency may change once you defrost them, so it'll be best to use these frozen herbs in a cooked dish, as opposed to fresh.You can also freeze the woody herbs in the same way.

To extend the life of your leafy herbs in the refrigerator, place them in a cup with water (like you would with flowers), or wrap them in a slightly damp paper towel and and baggie and place in the drawer. Woodier herbs can just be wrapped in a plain paper towel.

Many herbs taste lovely when made into a hot tea, or added to a tea you already have-- sage goes very well with peppermint tea, thyme plus a lemon slice and honey make for a throat soothing beverage, and cilantro and cucumber make a very refreshing cold essence water (put cilantro and cucumber into a pitcher and pour cool filtered water over it, allow the flavors to merge for at least an hour in the refrigerator). You can also scent your bath water by steeping some herbs in while you run the tap. If you want to avoid bits of herb in your tub, tie the sprigs into some cheese cloth, to make a sort of tea bag.

But if you're looking to use up your fresh herbs, just start adding them to everything-- salads, grains, beans, meats, soups, stocks, etc.-- they can really do wonders to perk up so many foods. If you have a lot leftover, you can make pestos, salad dressings, and marinades pretty easily. Check out some of these recipes.

Recipe: Garlic and Fresh-Herb Grilled Chicken
Serves 6-7
This recipe calls for an array of fresh herbs, but you can really use whatever herbs you have on hand. Even just one of these herbs would result in a tasty dish. Dried herbs work well too, though I like the more subtle and bright flavor of fresh herbs. If using dried herbs, you'll want to use less, so divide the amount by 1/2-3/4.

2 tablespoons chopped parsley
2 tablespoons chopped basil
1 tablespoons chopped rosemary
1 tablespoons chopped thyme
1 tablespoons chopped oregano
1 tablespoons chopped tarragon
2 teaspoons salt
2 lbs. skinless, boneless chicken breast
6 cloves garlic, pressed or minced
juice of one lemon
2 tablespoons olive oil, plus more to brush on the grill

1. Mix all of the ingredients, except for the chicken, garlic, and lemon juice, in a small bowl.

2. In a large bowl or ziptop bag, toss the chicken with the garlic, lemon juice, olive oil, and herbs, until each breast is covered. Marinate in the refrigerator for 15-30 minutes.

3. Meanwhile, heat the grill or stovetop grill pan on high heat. Brush the grill with olive oil and place the chicken breasts on the grill. Grill about 5-7 minutes on each side, depending on thickness of the meat. If you don’t have time to fire up the grill, you can cook these underneath the broiler for the same amount of time.

4. Cook until just done and no longer pink in the middle, and remove immediately to sit for 5-10 minutes on a plate. Serve and enjoy!

Recipe: Herbed Red Wine Vinaigrette
Makes about 2 1/4 cups

3/4 cup red wine vinegar
2 tablesppons lemon juice (about 1 lemon)
2 teaspoons Dijon mustard
2 cloves garlic, minced
2 teaspoons dried oregano (1 tablespoon fresh)
1 teaspoon dried thyme (1/2 tablespoons fresh)
1 teaspoons salt
1/2 teaspoon freshly ground black pepper
1 1/2 cup extra virgin olive oil

1. Mix all of the ingredients, except for the oil, in a food processor or blender, drizzling in the oil while the machine is running, until emulsified. Alternatively, whisk the ingredients in a bowl, drizzling in the oil after the other ingredients are well incorporated.

This will keep well for 7-10 days in the refrigerator.

Recipe: Cucumber-Mint Water
I love essence waters. They’re becoming more popular in bottled form, but you can make your own for the same price, but yielding dozens more servings! If you have time to let this hang out in the fridge for 30 or more minutes, it will be even more flavorful.

Small handful fresh mint, basil, or cilantro, torn from bunch
1/2 cucumber (peel first if waxed), sliced into rounds

1. Put the herbs and cucumber into a large pitcher (preferably glass), and top off with cool filtered water. Serve with ice.

2. You may continue to refill the pitcher with water for 2-3 days, or until the cucumbers no longer look crisp.


Photo courtesy of Whole Foods Market

on the set: tarragon tomato soup + grilled cheese

It's one of the last days of shooting on the set of The Tell-Tale Heart here in Lee, New Hampshire. I've been serving hot soup to the cast and crew at least once a day, as they're spending their time inside and outside of an old abandoned house, with very little or no heat, and nothing's better than a nice bowl of soup to get over being so chilly! This time around, lunch was 'just like mom used to make'. I made grilled cheese, grilled ham and cheese, chocolate oatmeal chocolate chip walnut cookies, a green salad, and non-dairy tarragon scented tomato soup.

It was lovely to see people's faces light up when they came in and saw this spread. The director's brother Max, one of the production assistants, said to me, 'This is the best tomato soup I've ever had.' Now you can try it for yourself...


Recipe: Tarragon Tomato Soup
The fresh tarragon in this recipe really makes this soup happen. It adds a distinct sweetness and a faint fennel/anise flavor that puts a lovely twist on a classic. I think it can be a challenge to keep tomato soup from tasting like tomato sauce. Too often tomato soup has loads of butter, cream, or other heavy dairy to make the soup ‘creamy’. I didn’t understand this, as most soup, when you puree it, is already creamy, but maybe that’s just me. I’m sure this splash would be magnificent with a dollop of crème fraiche, or a splash of cream towards the end of cooking, if that’s your thing, but personally, I like to keep it simple. Though I will say, this soup goes mighty fine with a grilled cheese sandwich.

Serves 4-6
1 1/2 tablespoons extra virgin olive oil, or mix of olive oil and butter
1 large onion, diced
1-2 cloves garlic, finely minced
1 small dried bay leaf
1-2 tablespoons chopped fresh tarragon, divided
1/4 to 1/2 cup roughly chopped fresh basil leaves (optional)
3 15 oz. cans crushed tomatoes
2 cups water or stock
salt and pepper to taste

1. Heat the oil over medium-high heat in a pot and add in the onions. Sweat these for about 1 minute (if the onions begin to brown, turn down your heat). Then add in the garlic, the bay leaf, half of the tarragon, and all of the basil (if using) and sweat together for another minute or two.

2. Add in the crushed tomatoes and mix well. Stir in the water. Bring to a gentle boil and immediately turn the heat to low, cover and simmer for about 15-20 minutes, stirring occasionally. Test for salt and pepper and adjust as necessary. Stir in the remaining tarragon. With an immersion blender (or carefully, in batches in a standing blender), blend the soup until smooth. For an extremely smooth soup, pass the puree through a chinois or fine mesh strainer.

3. Feel free to enjoy with a dollop of crème fraiche or sour cream. Or a grilled cheese sandwich.

a birthday gift of ‘fruity snowstorm carrot pecan cake’

A few days ago was my friend’s birthday, and last week I asked what he wanted. He asked “Who makes the best carrot cake in New York?” Well, knowing he’s very health conscious and ingredient focused, I thought about how cream-cheese goopy and sugary most carrot cakes are and replied. “I will make you a carrot cake.”

We discussed what he wanted in his cake, and decided it would be vegan, with raisins, ginger, chocolate chips, and nuts. I suggested a coconut milk frosting to top it off. This is a no-holds-barred cake using all organic ingredients.

I’ve never actually made a carrot cake from scratch before, except for once at a catering company I freelance for, so it was a new adventure. I was hoping to score their recipe, but wasn’t able to get in touch with them, so I did some research for all kinds of carrot cake recipes, combined some ideas and inserted my own.

It took a bit longer to make this cake than I anticipated—there are a lot of steps between combining the dry ingredients, grating the ginger and carrots, beating the sugar and ‘eggs’ together, and actually mixing everything together and baking it, letting it cool, and making the frosting and applying it to the cake. Phew! A few hours of combined effort, but it’s a labor of love.

It came out a bit denser and darker than I anticipated, and the ginger and orange in it were not as strong as I was hoping for, but it was tasty and well received by all. Probably a carrot cake you have never had before. Try it out!

Recipe: Fruity Snowstorm Carrot Pecan Cake
My friend named it this because of the way the free-form frosting was sort of melting over the sides looked as if it had been hit with a snowstorm.

2 1/4 Organic All-purpose Flour
2 teaspoons Baking Soda
1 teaspoon Baking Powder
1 teaspoon Sea Salt
1 tablespoon Cinnamon
1/2 teaspoon Cloves
1/2 teaspoon Allspice

1 cup Organic Sugar
3-egg equivalent of Ener-g Egg Replacer

3/4 cup melted Organic Extra Virgin Coconut Oil (could use Organic Canola instead)
1/4 cup Organic Grade ‘B’ Maple Syrup
1 teaspoon Organic, Fair-Trade Vanilla Extract
1 cup Organic, Unsweetened Soy Milk
juice from 1 orange (about 1/3-1/2 cup)

2 1/2 cups grated Organic Carrots (about 4-5 medium large carrots)
3 tablespoons grated Organic Ginger (3-4” piece)
3 teaspoons Organic Orange zest (2-3 oranges)
1/3 cup Organic Raisins
1/2 cup Organic, vegan Chocolate Chips
1 cup Organic Pecans, chopped

1. Preheat oven to 350ºF.

2. In a large bowl, sift together the dry ingredients. In the bowl of an electric mixer or a mixing bowl, beat together the sugar and egg-replacer mixture until fluffy.

3. In a separate bowl, combine the coconut oil, maple syrup, vanilla, soy milk, and orange juice. Then add in the beaten sugar mixture. Fold in the carrots, ginger, zest, raisins, chocolate chips, and 2/3 cup of the pecans.

4. Pour the wet mixture into the dry mixture and fold until combined. Do not over mix. If it still seems a little dry, add in a bit more orange juice or soy milk until a pourable, but thick batter is formed.

5. Pour the cake batter into a lightly greased 9-inch cake pan, or two 2 8-inch cake pans if you want to make a layer cake. Bake for 50-60 minutes, or until a toothpick inserted into the middle comes out clean.

6. Remove from the oven and allow to cool for at least 1 hour before frosting.

Recipe: Coconut Milk Frosting
Makes about 4 cups
This frosting also makes a great vegan substitute for whipped cream that requires little additional sweetening and offers a light coconut flavor.

2 cans chilled Organic Coconut Milk (Full-Fat only)
3-4 tablespoons Organic Agave Nectar, to taste
2 teaspoons Organic, Fair-Trade Vanilla Extract

1. Chill the bowl and whisk attachment of an electric stand mixer in the freezer for 15-30 minutes.

2. Open the cans of coconut milk and transfer the semi-solid white fat that has risen to the top to the chilled mixing bowl. Discard the liquid.

3. Add in the agave and vanilla. Beat the mixture on high speed for about 5 minutes, until fluffy. Frost your cake or keep chilled until use.

4. You may want to chill your cake after frosting it to keep this frosting from melting off (as it will do, if it is kept in too warm of a place).

Note: You can also make this with a hand mixer though it may not come out as fluffy.

bacon biscuit breakfast happy fun time

On Sunday morning, I went where many of my friends and family might not think I dare to tread. I ate bacon. I not only ate it, I shopped specifically for it, and cooked it-- in all of its greasy glory.

It all started with a photo from the cover of this month's Gourmet, showing a plate toppling over with perfect-looking buttermilk biscuits. Couple that with an always present, but quiet and subdued craving for bacon, and there was no stopping me.

Hoping to find some nice, local, happy pig bacon at the Union Square Greenmarket, I looked for it there on Saturday, and despite not beating the early morning crowds, I managed to snag one of Hawthorne Valley Farm's very last packages of bacon (there was only one left after me). I was also grateful to find some real buttermilk made from organic, grass-fed cow's milk, at the market that day, too-- excellent for biscuit making.

Having looked forward to this special breakfast all week, I woke up Sunday morning feeling gleeful and ready to begin! I got to work on the buttermilk biscuits, using an altered version of the recipe found in the magazine (my version below). Their traditional Southern recipe called for lard as the fat, but despite my excitement about the bacon, I'd rather not use lard, or it's Crisco-y commercial counterpart. I substituted organic, virgin coconut oil instead. With the biscuits in the oven, I heated up a pan and threw in the very thickly cut bacon slices ($7+ for 6 pieces!) and let them do their thing. I already had some local farm-fresh eggs in the fridge, so I started putting those together with some salt and pepper for an easy scramble.

Everything was soon completed and on the table, along with a salad to cut the grease (and the guilt) of this breakfast. I only managed to get down 2 pieces of bacon, but it was delicious, as were the coconut-scented biscuits which I loaded up with butter, grape jam, and/or raw honey. This meal took me to a happy, sticky finger-licking, childish nostalgic place-- and what made it that much more satisfying was that I was able to feature locally grown/raised/produced products, and satisfy my urgings-- I generally believe that cravings appear for a reason, so you should indulge and honor them and be happy. I sure am.


Recipe: Coconut-Scented Buttermilk Biscuits
Makes about 15 tasty biscuits

5 cups sifted organic unbleached all-purpose flour (measure after sifting)
1 tablespoon + 1 teaspoon aluminum-free baking powder
1 tablespoon sea or kosher salt
1/2 cup organic, virgin coconut oil (cold or room temperature)
1 1/2 cups shaken farm-fresh buttermilk (if possible, otherwise use what you can get at the store)
3 tablespoons unsalted natural butter, melted (I use Kate's because it is so tasty!)

Preheat the oven to 475ºF with the rack in the middle.

Sift together flour, baking powder, and salt into a large bowl. Add the coconut oil, coating it with flour, then rub the mixture with your fingers until coarsely blended.

Make a well in the flour mixture, add buttermilk, stirring until a dough forms (it will be soft and sticky). Turn dough out onto a lightly floured surface and knead 8-10 times. Roll out dough with a floured rolling pin into a 12-inch round about 1/2-inch thick. Using a fork dipped in flour, prick all the way through about every 1/2 inch.

Cut out as many rounds as possible with a 2 1/2- to 3-inch round cookie or biscuit cutter dipped in flour (do not twist cutter).

On an ungreased heavy baking sheet, bake the biscuits, almost touching, rotating after about 6 minutes if browning unevenly. Bake until golden brown, about 12-15 minutes. Brush tops with melted butter and serve warm or at room temperature.

If you have any leftover, which is highly unlikely. Store on the counter in a dish covered with plastic wrap. They'll stay fresh-ish for about 2 days. Reheat in the oven.

open-faced avocado bagelwiches for two

I'm always game for the challenge of making a yummy meal of seemingly meager refrigerator contents. I suppose some would say my own 'meager' refrigerator contents are still pretty nice, but it can still be difficult to make something quick, easy, and tasty out of leftovers, or random bits of this and that found in the kitchen. The other day my friend and I found ourselves getting hungry and lunchtime looming nearer.

Here's the story of what I did with: 1 bagel, 1 avocado, a spoonful of hummus, 1 roasted red pepper, a small bit of feta, 2 tiny pears, a sprig of cilantro, and some spring mix.

I first cut the sesame bagel in half, and toasted it to medium-toastyness. Meanwhile, I preheated the broiler in the oven, thinly sliced the avocado and red pepper. When the bagels were toasted, I spread the hummus on them, topped each half with the sliced avocado and peppers, topped with the cilantro, feta, and some salt and pepper. Put on a sheet pan and put under the broiler for about 5-10 minutes until the cheese softened and browned a bit. I put some spring mix on two plates, sliced up the pears and put those on the sides. Placed the finished bagel halves on top of the lettuce, garnished with a lemon wedge that would serve as the dressing for whatever leftover bits of sandwich fell off onto the plate. Voila! A delicious, quickie meal.

spicy chipotle vegan brownies

There's something about that combination of heat and sweet, and I love these brownies for that. They hit your tongue soft, sweet, and chocolately, but finish off with a kick. Sweetened with agave, these brownies aren't overly sweet, but you could add a bit more if you like. I made these for a family friend's birthday party and they were a hit! I imagine they would go very well crumbled into some vanilla ice cream.


Spicy Chipotle Vegan Brownies
5 tablespoons ground flaxseeds
1/3 cup + 1 tablespoon water
1 1/4 cup unbleached all-purpose flour
3/4 cup + 2 tablespoons unsweetened cocoa powder
2 teaspoons chipotle powder
1/2 teaspoons cinnamon
pinch ground allspice
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon sea salt
1 1/4 cup agave nectar
1 1/2 teaspoon vanilla extract
3/4 cup vegan margarine, melted (I use Earth Balance) or canola oil
4 oz. dark chocolate, melted and cooled (equals about 1/3 cup)
1/2 cup chopped pecans or walnuts (optional)

1. Preheat oven to 325ºF. Lightly grease a 9" square baking dish.

2.In a small bowl, combine the ground flaxseeds and water, and mix well. Allow to sit for 10 minutes.

3. In a large bowl, sift together the flour, cocoa powder, spices, baking soda, baking powder, salt. Then, add in all of the wet ingredients and the flaxseed mixture and fold well to combine. Fold in chopped nuts, if using.

4. Pour batter into prepared baking dish. Bake for about 20 minutes, or until a toothpick inserted in the center comes out clean.

5. Allow to cool for 30 minutes before serving.

Notes:This makes for a pretty spicy brownie, so decrease the amount of chipotle powder if you want it less hot. If you can't find the chipotle powder, you can substitute 1 teaspoon ground cayenne pepper. Alternatively, you could omit the chipotle, cinnamon, and allspice altogether for a more traditional brownie.

my favorite lunch.

This has become one of my favorite little meals. Ridiculously simple, but so tasty and satisfying, it's kind of perfect food-- two superfood powerhouses, steamed broccoli and a baked sweet potato, topped off with a little sheep's milk feta, salt, pepper, and sometimes some cayenne pepper or hot sauce for a nice kick.

I'm not quite sure how or why I first put this meal together. It was sometime earlier this year and I wanted something easy and simple. I had the forethought to put a sweet potato in the oven an hour ahead of when I thought I'd be hungry, and figured out the broccoli part later. Not wanting to opt for butter or olive oil to top my sweet potato with, I looked to the fridge, where I almost always have a little sheep's milk feta, and while it kind of seemed an unlikely combination, I threw it on top anyway. Wow! All the flavors come together really nicely. This meal is great-- so little effort, really healthy, and pretty low in fat.

Try it out, let me know what you think!

recipe: smoky veggie chili (with meat add-in option)

Once the weather gets cooler, I love to make this chili. It's hearty, quick, and warming, and the chipotle and roasted tomatoes give it a nice smoky flavor. I usually invite people over because this recipe makes quite a bit! Or else just freeze some leftovers for later. I like to serve this alongside some short-grain brown rice or fresh cornbread. If you'd like, ground meat can easily be added. I included a recipe suggestion for preparing ground turkey.


Recipe: Smoky Veggie Chili
Serves 10-12
2 medium yellow onions, chopped (= 3 heaping cups)
3 medium carrots, peeled and chopped (= 1 1/2 cups)
4 stalks of celery, peeled and chopped (= 1 1/2 cups)
1 large bell pepper, any color, diced (= 1 cup)
4-5 cloves of garlic, minced
3 T extra virgin olive oil
4 T chili powder
1 T ground cumin
2 t ground coriander
2 canned chipotle peppers in adobo, minced
2 t adobo sauce from canned chipotle
2 15 oz. cans of kidney beans, drained and rinsed
2 15 oz. cans of black beans, drained and rinsed
1 28 oz. can of fire-roasted crushed tomatoes (like Muir Glen brand)
1 28 oz. can of fire-roasted diced tomatoes
2 t sea salt, plus more to taste
3 T molasses or honey or preferred sweetener, to taste (optional)
1/4 c chopped cilantro (optional)

Note: You could substitute whatever canned beans you have handy for this. Pinto, navy, cannelini, and chickpeas would all work well with this dish. Adjust the amount of chipotle to your preferred spiciness level.

1. Heat the olive oil in a large pot over medium high heat. Add the onions, carrots, celery, and bell pepper, stirring to combine. Sweat together for about 2 minutes. Add the garlic. Sweat for another minute.

2. Add the chili powder, cumin, coriander, chipotle, and adobo. Stir to evenly combine for an additional 1-2 minutes. If your pot is getting a bit dry, add a few tablespoons of water as necessary.

3. Stir in the beans, crushed and diced tomatoes, and salt. Once the chili begins to bubble, reduce heat to medium-low. Taste to adjust seasonings. Add the molasses and cilantro. Simmer for 10 minutes, stirring occasionally.

4. Remove from heat and serve topped with chopped cilantro, shredded cheese, and/or sour cream.


Ground Turkey Add-In
2 T extra virgin olive oil
2 lb lean ground turkey, or other ground meat
2 T chili powder
1 T ground cumin
2 t ground coriander
1 T sea salt, to taste
Heat the olive oil in a skillet over medium-high heat. Cook the turkey until nearly cooked through, then add all of the spices. Stir to incorporate. Add the meat to the chili pot at the beginning of the 10 minute simmer.

pomegranate-glazed grilled turkey breast

As a departure from some the more traditional Thanksgiving flavors, this is a great Middle-Eastern inspired option using skinless, boneless turkey cutlets- which takes the work out of cooking a whole bird! I really love pomegranate molasses-- a syrupy, tangy, and sweet concentration of pomegranate juice- adds a nice and unexpected flavor dimension in to so many foods. I found pairing it with turkey, to create a delightful and new main dish for Thanksgiving a tasty change-- and by grilling, you save on time! This is a really great option for a smaller crowd. However, you could use this marinade and glaze on a bone-in breast, leg, whole turkey or chicken!

Recipe: Pomegranate-Glazed Grilled Turkey Breast
Serves 4
1 c pomegranate molasses*
1/4 c orange juice (from about 1/2 an orange)
1/2 c extra virgin olive oil (optional)
1 T ground coriander
2 t ground cumin
1 t dried thyme
1/2 t red pepper flakes (optional)
1 T sea salt
2 cloves of garlic, crushed
zest of 1 orange

4 turkey breast cutlets

4 sprigs of mint, optional for garnish


1. Combine all of the marinade ingredients together in a bowl until well mixed. Take 3/4 cup of the marinade and set aside-- this will be your sauce for your cooked turkey!
2. In a shallow dish or large zip-top bag, combine the turkey breasts and the marinade, turning to coat. Refrigerate overnight, or for at least 6 hours.
3. Once you're ready to cook the turkey, prepare an outdoor or stovetop grill pan. Once it is searing hot, lightly grease the grates with olive oil or cooking spray. Grill the turkey about 5-7 minutes on both sides, turning once only, until just cooked and the juices run clear (no pink!).
4. Remove to a platter or individual plates. Garnish with mint and serve with well combined reserved marinade.


*You can find pomegranate molasses in Middle Eastern or Indian food stores, gourmet and natural groceries, or alternatively, you could make your own by reducing a 24-32 oz bottle of pomegranate juice.
Directions: pour the pomegranate juice into a small pot over medium-high heat. Heat until it begins to boil, turn heat to medium low and allow it to simmer for about 15-20 minutes, until it thickly coats a spoon, but be very careful no to burn it. Remove from heat immediately. It will continue to thicken as it cools.