a medically inspired cookbook - medical faculty … medically inspired cookbook iii introduction...

EPICUREA MedicAlly inspired cookbook

B ep icure

a medically inspired cookBook i

TABLE OF CONTENTS

ris

Grilled Swordfish with Tabouleh ................... 1Brussels Sprout Petals with Spinach and Beet Salad ...................................19

Good stuff eatery

American Wedge ................................................5Fried Brussels Sprouts .....................................14

Bayou Bakery

Chewy Honey Almond Bars ............................7Turkey Meatballs ................................................18

fueGo de cocina

Pan Seared Salmon............................................ 9

rasika

Tawa Baigan ....................................................... 11Fish Moilee ..........................................................15Avocado Banana Chaat...................................21

i i ep icure

a medically inspired cookBook i i i

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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loW Glycemic indeX

The Glycemic Index (GI) is all about

carbohydrates. Some of the most effective

diet plans today focus on nutrient-rich, less-

processed, 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

USING THIS COOKBOOK look for tHese icons neXt to eacH recipe for HealtH Benefits

Gluten free

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.

see pages 5, 7, 11, 14, 15, 21

loW fat/loW cHolesterol

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.)

see pages 1, 3, 19

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a medically inspired cookBook v

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veGetarian

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.

see pages 7, 11, 14, 19, 21

neutropenic

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 9, 18

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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.

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

GRILLEd SwORdFISH wITH TABOULEH, YOGURT, CUCUmBER SALAd ANd SUmAC POmEGRANATE dRESSING

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Use this QR code to watch

the video for this recipe.

ris lacosteRIS

See pg. 24 for more

information on locations

and reservations.

a medically inspired cookBook 2

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continued from page 1

sumac pomeGranate dressinG

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.

taBouleH

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.

GRILLEd SwORdFISH wITH TABOULEH, YOGURT, CUCUmBER SALAd ANd SUmAC POmEGRANATE dRESSING

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ris lacosteRIS

See pg. 24 for more


and reservations.


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5 GWmfa cookBook

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



spike mendelsoHnGood Stuff Eatery

See pg. 24 for more


and reservations.

AmERICAN wEdGE

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epicure 6

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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


and reservations.

Qr code Goes Here

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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).

PAN SEAREd SALmON

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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


and reservations.

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TAwA BAIGAN

eGGplant marination

2 Holland eggplant

6 cloves peeled garlic

2 tbsp olive oil

1 tsp crushed black pepper

To taste salt

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.

sauce

2 oz jaggery

1/4 tsp red chili flakes

1/2 cup coconut milk

1 oz chopped peanuts

1/2 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.

vikram sunderam Rasika

See pg. 24 for more


and reservations.

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potato miX

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. 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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to serve

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.

portions: 4

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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

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.

FRIEd BRUSSELS SPROUTS



spike mendelsoHnGood Stuff Eatery

See pg. 24 for more


and reservations.

G lf lg V n

portions: 4

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1 tbsp coconut oil

2 oz onion sliced

1 2-inch piece ginger

2 Thai green chillies

1 sprig curry leaves

1/2 oz peeled garlic

1 oz tomatoes chopped

1 tsp turmeric powder

1 tbsp lemon juice

2 cups coconut milk

24 oz grouper

Salt to taste

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.

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

FISH mOILEE

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See pg. 24 for more


and reservations.


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david Guas Bayou Bakery

See pg. 24 for more


and reservations.

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

TURKEY mEATBALLS

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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

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

SPINACH ANd BEET SALAd

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ris lacosteRIS

See pg. 24 for more


and reservations.

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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

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

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.

AvOCAdO BANANA CHAAT

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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





See pg. 24 for more


and reservations.

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vISIT OUR CHEFS

RIS

2275 L Street, NWWashington, DC 20037202.730.2500

www.risdc.com

GOOd STUFF EATERY303 Pennsylvania Ave. SEWashington, DC 20003202.543.8222

3291 M St NW Washington, DC 20007202.337.4663

2110 Crystal DriveArlington, VA 22202703.415.4663

www.goodstuffeatery.com

BAYOU BAKERY1515 N Courthouse RoadArlington, VA 22201703.243.2410

www.bayoubakeryva.com

FUEGO COCINA Y TEqUILERIA

2800 Clarendon BlvdArlington, VA 22201571.970.2180

www.fuegova.com/fuego.html

RASIKA633 D St, NWWashington, DC 20004202.637.1222

1190 New Hampshire Ave, NWWashington, DC 20037202.466.2500

www.rasikarestaurant.com

epicUre, A MedicAlly inspired cookbook by THe GW MedicAl FAcUlTy AssociATes

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a medically inspired cookbook - medical faculty … medically inspired cookbook iii introduction...

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