Hello, my name is Esther Guerrero, and I am the Health and Wellness Committee chair for Sport and Spine Rehab. Welcome you to Sport and Spine Rehab’s Health and Wellness Program! As a company, we are making an effort to be more aware of our health and lifestyle choices. In this blog, you will see workouts, recipes, and other health related topics and tips. Please follow us on Twitter and Facebook; we appreciate your feedback and suggestions!
About a month ago I signed up for the Washington Post Lean and Fit segment, a weekly newsletter with health tips, updates on running styles, running shoes, exercises, and healthy recipes. The recipes are what I most look forward to, and I would like to share these and other health tips with you. I always look at them and think “I have to make that sometime.” Well, last weekend I followed through by making peppercorn crusted tuna with ginger and soy vinaigrette. It was delicious and really simple! Next time I’ll make sure the peppercorns are more finely crushed and maybe use a little less of it. The grocery store I went to didn’t have jicama so I just left it out. If you don’t like the recommended vegetables then just pick your favorites and use those. This recipe inspired me to try more, so Sunday I decided to make baby bok choy stir fry. I used regular bok choy instead of baby bok choy and canola oil instead of sesame oil, but whatever you have works too. I thought it would be too plain so I decided to add onions, garlic, and red peppers. Scrumptious! It’s a complete meal as a vegetarian dish, wihtouth the chicken, but could also be used as a side dish. Here are the recipes. Let me know how it turns out. Buen provecho!
Work better. Play Harder.
Black Pepper Tuna on Crisp Vegetables with Ginger and Soy Sauce Vinaigrette
Francois Dionot wraps the tuna for this light luncheon dish in aluminum foil to keep the cracked pepper from burning in the hot pan. The outside of the tuna gets cooked through the foil, while the inside remains rare.
Ingredients: makes 6 servings
- 1 to 1 1/4 pound tuna fillet (not more than 6 inches wide), visible fat removed
- 2 tablespoons whole black peppercorns, crushed
- 1 tablespoon grated ginger root
- 1/4 cup balsamic vinegar
- 3 tablespoons soy sauce (may substitute low-sodium soy sauce)
- 1 teaspoon honey
- Freshly ground black pepper
- 1 cup peanut oil
- 1/2 bunch watercress, stemmed
- 1/2 cup peeled, seedless cucumber, cut in julienne (very thin strips)
- 1/2 cup julienne peeled carrot
- 1/2 cup julienne peeled jicama
- 1 plum tomato, seeded and diced
Cut the tuna lengthwise into 3 or 4 logs that are 1 1/2 to 2 inches wide by about 4 inches long (depending on the shape of the loin, the logs might be three-sided or four-sided). Dip logs in the crushed black pepper (there will be some left over) and wrap them in separate pieces of foil, twisting the ends to close. Set aside.
In a small bowl, combine the ginger, balsamic vinegar, soy sauce, honey and black pepper to taste, whisking to blend. Slowly add the oil, whisking until it thickens. Set aside.
Place a cast-iron or heavy skillet over high heat until it is practically smoking. Add the tuna packets and cook for 3 or 4 minutes (1 minute per side). Discard the foil and cut the tuna logs into 1/4-inch slices.
Make a ring of watercress on each plate or platter and arrange a mixture of the vegetables in the middle. Drizzle with some vinaigrette. Fan the tuna pieces on the vegetables and drizzle with more vinaigrette. Sprinkle the diced tomato on top.
Recipe Source: Adapted from Francois Dionot of L’Academie de Cuisine.
Sesame Chicken Stir-Fry With Bok Choy
Dinner in 25 Minutes
This recipe qualifies as close to no-recipe cooking, and as you can see from the title of the cookbook it’s from, a certain portion of home cooks will find the dish easy to take.
The bok choy will exude some moisture, which can be left behind in the skillet, or you can use it to make a very quick side dish. Toss in some shredded or matchstick carrots (the packaged kind found in the produce department), add a squeeze of honey or a few teaspoons of plum sauce (gluten-free cooks, be mindful about which extra ingredients you add) and stir until the carrots are just heated through but still crisp.
Ingredients: makes 4 servings
- 3 to 4 heads baby bok choy (14 to 18 ounces)
- 1 large clove garlic
- 2 to 3 boneless, skinless chicken breasts (12 ounces)
- 2 to 3 tablespoons sesame oil
- 2 tablespoons white and/or black sesame seeds
- 1 to 2 tablespoon gluten-free soy sauce or wheat-free tamari soy sauce (may substitute low-sodium soy sauce if gluten does not have to be avoided)
Clean the baby bok choy under cool running water; trim off the root ends and separate the stalks, if desired. Cut the garlic in half lengthwise. Hold a Microplane grater or zester over a small bowl and grate the cut sides of the garlic so that the juice and pulp fall into the bowl.
Trim any visible fat from the chicken breasts. Pound the breasts slightly so that they are of even thickness, then cut crosswise into 1/2-inch strips.
Place a plate near the stove top. Heat the oil in a large skillet, preferably nonstick, over medium-high heat, until the oil shimmers. Add the chicken and stir-fry for about 5 minutes; it will not be cooked through.) It’s important to keep the chicken moving in the skillet. (If some of the chicken is done sooner, transfer it to the plate.)
Add the sesame seeds, then the baby bok choy, garlic juice and pulp, and the soy sauce. Stir-fry for 4 to 5 minutes, just until the vegetables begin to wilt. (Return any chicken to the skillet, if necessary, from the plate nearby.) Serve immediately.
Recipe Source: Adapted from “You Won’t Believe It’s Gluten-Free!” by Roben Ryberg (Da Capo, 2008).
For nutrition facts, visit the links below: