By Chef Deborah Lieder
The buzz of spring is among us as we begin to awaken from the dormant months. The air is a little warmer, the days a little longer; it is the season when the earth becomes alive, sprouting new life all around us. We are reminded that this is a time to rejuvenate our being, looking back at things that may have slipped behind and finding ways to reincorporate and renew. Our journey with food often follows the same pattern — times when we are exactly where we want to be and then times we have fallen off the bandwagon.
The beauty of our body is, our cells regenerate. And if we remember this, then falling off the bandwagon doesn’t always seem so bad. We will find success when we aim to rebalance and, depending on how far we have gotten off track, will depend on the intensity of the revised diet. If we want to specifically target healthy cell regeneration, there are a handful of foods that will do the trick. Mushrooms have long been used in TCM (traditional Chinese medicine) and are one of the best sources to protect the liver from cell damage. This is important because our liver helps us filter out toxins and break down hormones. Berries, which are rich in antioxidants, reduce oxidative stress and therefore, inflammation. Ginger, another medicinal powerhouse, helps decrease inflammation by inhibiting the effect of arachidonic acid.
When our body is inflamed, disease takes root. The quickest way to neutralize this is through the foods we consume. Nuts and seeds are high in alpha-linolenic acid and contain plant sterols, which fight inflammation. Fatty fish and seafood also contain anti-inflammatory omega 3 and are needed for the brain and heart. Broccoli, as well as cruciferous vegetables, reduce inflammation in the blood. When we treat our body right, the evidence shows in our daily living. Our body is enlivened, it resists disease and we have the fluidity of health which is as it ought to be. And even when we get off track, it is remembering we always have the opportunity to refresh and renew. Allow this spring air to encourage you to revive your body, mind, and soul.
Seared Tuna, Cauliflower Rice, Ginger Miso Broccoli Mushroom Salad
Ingredients: (Serves 4)
Olive Oil or Sesame Oil
4 ea Tuna Steaks
1.5 pounds Cauliflower Rice or 1 head of cauliflower rice if doing it on your own
Chicken or Vegetable Stock
1 bunch of Broccoli florets
1 pound of Assorted Mushrooms, sliced cremini, shittake, oyster
2-inch piece of fresh Ginger, juiced and grated
1/4 c. Orange Juice
1/3 c. Miso
1/4 c. Sesame Oil (or olive oil if allergies)
2 T. rice Vinegar
Salt and Pepper
Toasted Sesame Seed, optional
In a large saucepan, place cauliflower rice and stock to cover. Turn on medium heat, bring to a boil, cook for 2 minutes and strain. Season with oil, salt, and pepper.
For the salad, heat oven to 400 degrees. Toss broccoli florets with oil, salt and pepper, and place on flat sheet pan. Roast for 20 minutes. Meanwhile, in large sauté pan, heat oil. Sauté mushrooms until cooked, season with salt and pepper. For the dressing, whisk orange juice, miso, oil, and rice vinegar. Season with salt and pepper. Toss mushrooms, broccoli and dressing together. Allow to marinate.
For the tuna, season raw with salt and pepper. Heat oil in large skillet. Sear and cool tuna to the desired temperature. To serve, place cauliflower rice on plate, place tuna on top. Put about 1/2 cup of salad on top of tuna and drizzle extra dressing around the plate! Sprinkle toasted sesame seeds! Enjoy!
Chef Deborah Lieder