Liovi, a Probiotic Drink for a Happy Belly!

Breakfast, Diet Assassinista-Style! This avocado toast and poached egg + my favorite drinkable probiotic yogurt + fruit = the best breakfast ever! 

I am borderline obsessed with Liovi, an incredibly delicious probiotic that may promote a healthy intestinal balance by neutralizing certain toxins and preventing certain bacteria from sticking to cell walls. In much simpler terms, Liovi promotes a happy belly! Isn’t that something we all want? 

As a dietitian, Liovi is a product that I can put my full support behind after reading the available scientific literature. I recommend that you do some research on the benefits of probiotics for yourself, especially this B-30892 strain, and order a box from their website! Brian, Liovi’s CEO, is such a firm believer in his product that he drove from the opposite end of the Bay Area to drop off several free samples with me with the hope that I would share it with you. 

Let me tell you, I am so thrilled that Brian reached out to me. It was not only tons of fun to nerd out with him for an afternoon about the potential benefits of probiotics, but I’m so happy to be empowered with more information on this topic than ever. I’m looking forward to sharing Liovi with all of my patients, clients, friends, and family members, an even my cat Zoe, who appears below, because she’s allowed to have a treat every now and then too!

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Wild Rice Bowl with Mushrooms, Bok Choy & Soft-Boiled Eggs

How about this delicious wild rice bowl with mushrooms, bok choy, AND soft-boiled eggs? Most of you may have heard that wild rice is healthier for you than white rice, but do you know how much healthier? 

Per 1 cup (cooked) serving, wild rice has 20% less calories (170 vs 210), 75 percent more protein (7g vs 4g), and 300% more fiber (3g vs 1g). Wild rice is also richer in vitamins and minerals, offering more riboflavin, B-6, phosphorous, zinc, and magnesium (although noticeably less folate). Consider this your white rice substitute if you’re watching your calories! 

I’ve been eyeing some wild rice at the store recently, but because Adrian thought he wasn’t a huge fan, I set out to convince him that he was by infusing some of his favorite asian ingredients, including gochjang paste, kimchi, bok choy, and pickled radishes with soft-boiled eggs and mushrooms. The mission was a success! We even tried the recipe separately with quinoa and the wild rice stole the show.

I’m always looking to use nutrient dense ingredients in my cooking, and now, wild rice is finally back in the mix. Woohoo!

Wild Rice Bowl with Mushrooms, Bok Choy & Soft-Boiled Eggs

Time: 45 Minutes
Serves 4

Ingredients
3 cups mushroom or vegetable broth
¾ cup wild rice
¼ cup water
¼ cup rice vinegar
1 tbsp honey
1 bunch radishes and greens, radishes cut into ¼ inch thick rounds halved, greens reserved
½ tsp sea salt
Freshly ground black pepper
1 tbsp ginger, minced
3 tbsp sesame oil, divided
2 tsp light soy sauce
4 large eggs
8 oz shiitake mushrooms, stemmed, sliced thin
8 cloves garlic, finely chopped
2 cherry bomb or red jalapeno peppers, thinly sliced
2 tbsp gochujang paste
2 tbsp dry sherry
3 large baby bok choy, trimmed and chopped
6 green onions, white and light green parts, thinly sliced
¾ cup kimchi 

Directions
In a medium saucepan, bring broth to a boil. Add rice and reduce heat to a simmer. Cover and simmer for 40-45 minutes, until some of the grains have burst open. Drain off any remaining liquid, fluff with a fork, and set aside.

Add water, vinegar, honey, and salt to a small saucepan. Bring to a boil, stir to combine, and remove from heat. Season with salt and pepper to taste. Place radishes in a medium bowl and pour over vinegar mixture. Set aside to cool. 

In a small bowl, add ginger, soy sauce, 1 tbsp sesame oil, and stir to combine. Set aside.

In a medium saucepan, heat 12 cups water to a low simmer, where the tiny bubbles just barely break the surface. (180F). Add eggs continue to simmer for 6 minutes. Transfer to an ice water bath with a slotted spoon and cool. Remove eggs from ice and gently remove shell, running under cold water to remove any small pieces. Cut eggs in half.

Heat 2 tbsp sesame oil in a large skillet over medium-high heat. Add mushrooms, and cook, stirring, for 4-5 minutes, until lightly browned. Stir in garlic and peppers, and cook until garlic is fragrant, about 30 seconds. Add gochujang and sherry and stir to combine. Add bok choy and reserved radish greens and stir for 3-4 minutes, until greens have wilted. Remove from heat, and stir in reserved ginger-sesame sauce.    

Divide the wild rice between 4 bowls and top with mushrooms mixture, eggs, kimchi, and pickled radishes. Garnish with green onions and serve immediately. 

Whole Wheat Croque-Madames with Lox and Arugula

I absolutely love eggs! My husband and I dove into Whole Wheat Croque-Madames with Lox and Arugula for lunch today because everything is better with an egg on top, am I right?

I can eat eggs at any meal because they not only make me feel great throughout the day thanks to their high-quality protein content, but also because they’re a nutritional powerhouse! Yup, you heard that right!

The 2015-2020 Dietary Guidelines removed the limit on dietary cholesterol and support the consumption of eggs with other nutritiously delicious foods, like fruits, vegetables and whole grains. Even more fabulous, if you consume eggs with foods containing vitamin E, like a raw mixed-vegetable salad, you absorb more vitamin E, which is amazing for your immune system, skin, and eyes. So if eggs are delicious AND they’re good for you, I think it pretty much sounds like you’ve got nothing to lose when incorporating them into your next meal!

Whole Wheat Croque-Madame with Lox and Arugula

Time: 45 Minutes
Yield: 4 half sandwiches
Serves 4

Ingredients
5 oz baby arugula
3 tablespoons unsalted butter, divided
1.5 tablespoons all-purpose flour
1 cup whole milk
pinch of freshly grated nutmeg
pinch of salt
pinch of black pepper
2/3 cup gruyere cheese, divided
4 slices whole wheat bread
2 teaspoons Dijon mustard
2 oz Black Forest ham, thinly sliced
2 oz lox or smoked salmon
2 tbsp olive oil
4 large eggs

Directions
Bring a large pot of salted water to a boil. Add arugula and blanch for 3 minutes. Transfer to a colander and cool under cold water. Drain and squeeze out remaining liquid. Set aside.

In a medium saucepan, melt 2 tablespoons butter over medium-low heat. Add flour, and with a whisk, stir constantly for about 3 minutes. Add milk, nutmeg, salt, and pepper, and continue to stir for about 5 minutes, being careful not to brown. Stir in 2 tablespoons of gruyere until it melts. Remove béchamel sauce from heat and cover with wax paper so that it doesn’t dry out.

Set one oven rack a few inches from the top and preheat the broiler.

Arrange bread slices on a plate and spread about 1 tsp béchamel sauce over 2 slices of bread and sprinkle with remaining cheese. Spread 1 tsp of Dijon on remaining two slices of bread and top each slice with ham, lox, and arugula. Carefully flip the slices with gruyere over the slices with ham to close each sandwich.

Lightly oil a foil-lined medium baking pan.

In a medium skillet, add 1 tablespoon butter over medium-low heat. Cook sandwiches for 2 minutes on one side until golden brown. Flip sandwiches over and cook for another 1-2 minutes longer, until golden. Transfer sandwiches to baking pan.

Spread remaining sauce over each sandwich. Broil on the top rack for 2-3 minutes, until the sauce bubbles. Remove from broiler and cover with foil to keep warm.

Meanwhile, in a medium skillet, heat olive oil over medium-low heat. Crack two eggs at a time into skillet and fry, spooning over olive oil, until the whites have set, but the yolk is still runny. Transfer to plates and repeat with remaining eggs, adding more oil if necessary.

Cut each sandwich in half to make four half sandwiches. Top sandwich halves with a fried egg. Serve immediately and enjoy!

Spaghetti Squash Pasta with Kale, Mushrooms, Guanciale, & Fried Egg

It’s World Egg Day, so I was inspired to share one of my favorite eggy recipes with you! While eggs used to be a super big nutritional no-no due to their cholesterol content, research has found that they don’t raise your cholesterol one darn bit! I’m so excited to live in a time when eggs are no longer a guilty pleasure, but a delicious healthy pleasure instead! So what are you waiting for? Dive into this scrumptious recipe for World Egg Day and fill up on some high quality-protein, vitamins, minerals, and antioxidants to keep you healthy and satisfied.

 

Spaghetti Squash Pasta with Kale, Mushrooms, Guanciale, & Fried Egg

Time: 1 Hour 15 Minutes
Serves 4

Ingredients
1 large spaghetti squash, about 2 lbs, halved and seeded
1/4 pound guanciale or bacon, chopped
1 medium shallot, thinly sliced
4 cloves garlic, minced
1 small serrano pepper, minced
8 oz cremini mushrooms, trimmed and thinly sliced
1 small bunch kale, chopped
1.5 cups low-sodium chicken broth
1/4 cup dry white wine
1/2 cup freshly grated parmesan cheese
4 fried eggs

Directions
Preheat the oven to 375 F.

Season squash with salt and pepper. Set squash flesh-side down in a shallow baking pan and add about 1/4 inch of water to cover the bottom of the pan. Cover squash with aluminum foil and bake for 45 minutes to 1 hour, until squash is fork tender. Shred squash with a fork. Keep warm and set aside.

Meanwhile, in a large sauté pan over medium heat, cook the guanciale until crisp and brown. Transfer with a slotted spoon to paper towels, leaving about 2 tbsp of fat in the pan. Add the shallots, garlic, serrano, and mushrooms and simmer for about 5-6 minutes, until the mushrooms have browned. Add kale and broth. Simmer on medium heat for about 12-15 minutes, until most of the broth is absorbed and the kale is tender.

Return the bacon to the pan. Add white wine and cook until the liquid has completely evaporated. Add reserved shredded squash and stir, rewarming if necessary. Season to taste with salt and pepper if desired and serve on plates topped with a fried egg!

Thai Basil Pork

 

Adrian and I have been obsessed with Thai Basil Pork ever since we visited Thailand in 2012. I have a fuzzy memory about how we actually discovered the dish there – I think one of our Thai friends recommended it, but couldn’t quite explain what it was. We thought the name was funny enough that we set out to learn its true components and master them when we got home. And that we did! It’s jam packed with flavor and quick to make, which means that we make it at least once a month!

Below is our recipe that we’ve adapted from several different variations online. I’ve tried to make notes where you can adjust ingredients if you don’t have access to them. But if you’re not sure what they are (maybe you’ve never heard of holy basil), do Google them! They’re worth learning about and even trying.

 

Thai Basil Pork

Time: 25 Minutes
Serves: 4

Ingredients
3 Limes, juice of, divided
1.25 lb ground pork, chicken, turkey, or beef
4 tablespoons peanut oil or canola oil
10 cloves garlic, finely chopped
3 shallots, finely chopped
3 green onions, sliced thin
10 bird’s eye chilies, minced (less for mild, more for Thai spicy)
3 tbsp toasted rice, divided
2.5 tablespoons fish sauce
1.75 teaspoons palm sugar or light brown sugar
1 teaspoon kecap manis (sweet soy sauce)
2 bunches holy basil, stems removed (sweet basil and Thai basil work well)
¼ tsp ground white pepper + more for garnish
Steamed jasmine rice, to serve
4 Fried Eggs

Directions
While prepping above ingredients, marinate pork with juice of one lime.

Add oil into a heated wok. Add chopped garlic, shallots, and green onions. Stir fry until aromatic, then add the pork. Use the spatula to quickly stir-fry and break the pork into small lumps.

When the pork changes color, toss in the chilies, 2 tbsp toasted rice, and the seasonings (fish sauce, palm sugar, and sweet soy sauce) and continue to stir-fry.

Add in the basil leaves and do a few quick stirs until the basil leaves are wilted. Sprinkle in ground white pepper powder, do a final stir, and and serve immediately over steamed jasmine rice, garnished with toasted rice, a dash of ground white pepper, and topped with a fried egg.

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An Ethiopian Feast Fit for a Sunday: Doro Wot with Gomen

 

Ethiopian food is one of my favorite cuisines. It might be because I’m allowed to eat with my hands (with a little injera as my utensil), which makes me feel just a little more connected with my food than usual. But it’s mostly because it’s tasty! If you haven’t tried it before, it could be your favorite cuisine too. The flavor profiles are similar to Mexican and Indian and the dishes are imbued with healthy spices that are addicting to boot.

Luckily in 2016, the spices in my recipes below (berbere, fenugreek, korerima, tikur azmud), butter (niter kibbeh), and bread (injera) can be purchased online if you don’t live near a local Ethiopian market (do Yelp your local metropolitan area to find out). If purcashing online, try amazon.com and ethiopianspices.com for spices and pureindianfoods.com for niter kibbeh. Injera can also be found at ethopianspices.com, but I just found a listing on Etsy from Fassica’s store that offers 100% teff, which is most authentic, and what I prefer. You can fold the injera over a couple times and freeze any leftovers for your next meal. We typically use a little over one injera per person. So if you’re serving four people, you’ll need about five.

Now for those of you who don’t mind putting a little time into your Ethiopian pantry, you can make your own berbere, kibbeh, and injera. Recipes aplenty exist online for berbere and kibbeh, but for injera, take a trip over to Avery Moore’s YouTube Channel where I learned how to make injera perfectly. Written instructions are on her blog, which are great to pair with the video instructions. It’s just a little bit of work for impressive rewards and some serious bragging rights. You don’t need the injera cookware that she uses either. I’ve used a large non-stick frittata pan without a problem.

Okay, so what do you do when you’ve read this post and have purchased the ingredients? You make a feast, of course! Below is a recipe for one of my favorite Ethiopian platters. It’s absolutely delicious and I promise that if you follow the instructions, you can prepare restaurant-quality Ethiopian cuisine in your home kitchen.

 

An Ethiopian Feast Fit For a Sunday

Time: 2 Hours
Serves 4-6

Ingredients

Gomen
1 large or 2 small bunches collard greens or kale, roughly chopped
2 medium yellow onions, minced
1/4 cup niter kibbeh (Clarified Ethiopian butter)
2 medium roma tomatoes, chopped
2 jalapeños or 1/2 green bell pepper, chopped
1 tbsp fresh garlic, minced
1 tbsp tikur azmud (a.k.a. black seed, black cumin; nigella)
2 cups warm water
Salt, to taste

Doro Wot
1.5 lbs chicken pieces (boneless thigh, legs)
2 tbsp fresh lemon juice
2 tsp salt
2 onions, minced
1/3 cup berbere
5 cloves garlic, minced
4 tbsp niter kibbeh (Clarified Ethiopian butter)
1 tsp ginger root, minced
1/4 tsp fenugreek seeds, ground
1/4 tsp korerima, ground (varied spellings; a.k.a. Ethiopian Cardamom)
1/8 tsp nutmeg
1/4 cup dry red wine
3/4 cup water
4-6 eggs (older eggs = easier peel)
2 tbsp vinegar
1/2 tbsp salt
Ice, for ice water bath
Freshly ground black pepper, to taste

Salad
1 head romaine lettuce, chopped
1 medium tomato, diced
1/2 red onion, diced
1-2 jalapeños, finely chopped or 1/2 green bell pepper, chopped
4 oz Danish white cheese or feta, cut into 1/2 inch cubes
Olive oil & vinegar salad dressing, to taste (about 3 tbsp)

To Serve
Injera, 5 rounds

Directions
In a medium mixing bowl, rub chicken with lemon juice and salt. Cover and place bowl in refrigerator to marinate while preparing the rest of the dish.

To prepare Gomen, in a large saucepan, add onions over low heat without oil, and stir occasionally, for 15-20 minutes, until golden. Add tomatoes, jalapeños, garlic, and tikur azmud, and cook for 2 minutes. Add kibbeh, and cook for 5 minutes. Add greens and water and simmer until tender for 35-45 minutes. Set aside and keep warm.

Meanwhile, prepare Doro Wot. In a large dutch oven, cook onions over low heat, stirring occasionally until golden, for about 15-20 minutes. Add berbere, garlic, and 1/4 cup water and cook for 5 minutes. Stir in kibbeh and sauté for 2 minutes. Add remaining spices, 1/4 cup water, and sauté for 3-5 minutes. Add wine, 1/4 cup water, and bring to a boil. Cook, uncovered, on a high simmer for 5 minutes. Add reserved chicken and coat with sauce, reduce heat, cover, and simmer for 15-20 minutes.

While chicken simmers, start eggs in saucepan with 6 cups water, vinegar, and salt, and heat uncovered to a 180F simmer (e.g. bubbles should just begin to break the surface). Shut off the heat and leave on burner for 10 minutes, and prepare an ice water bath. When eggs are done, add to bath and let sit for 5 minutes to cool. Carefully peel eggs and pierce with a fork on all sides and reserve.

Prepare salad by adding all ingredients to a large bowl. Mix and set aside.

When the chicken is tender and the sauce has thickened, add eggs and simmer until eggs have soaked up the sauce, about 5 minutes. Add black pepper and remove from heat.

Serve Gomen, Doro Wot, and the salad over injera with extra rolls of injera on the side.