Homemade Hummus - a low fat recipe

Talk about easy. Making hummus can be summarized in three quick steps: 1) add ingredients to food processor, 2) puree, and 3) eat. But leave it to me to complicate things a little. I thought I'd at least try and lighten up this Middle Eastern staple. Which is not to say that I have anything against the traditional ingredients used in original recipes. The distinctive flavors of chick peas with creamy tahini and fresh parsley, served with warm pieces of pita bread, solicits day dreams of antiquated seaside villages, and brilliant, blue Mediterranean waters, permeated by the actual aromas of sesame, olive oil, and lemons.

Since my goal was to reduce calories, the first ingredient I manipulated was tahini. Tahini is simply toasted sesame seeds which have been ground into a paste. Sesame seeds are also used to make sesame oil so it follows that tahini would contain a good amount of fat. I decided to substitute it for greek yogurt. Low fat greek yogurt, in particular, because it contains just enough fat to lend a creamy texture to the dip but, at the same time, is not as high in calories as tahini. (One hundred and twenty calories per cup of low fat yogurt compared to eighty eight per tablespoon of tahini.)

Next came the lemon juice. I discovered Moroccan preserved lemons last spring and have been using it in most of my seafood dishes and stews, so I always keep some in my refrigerator. The preserving solution also comes in handy but not in a calorie-specific way. It simply imparts a strong, tangy flavor and can be used in most savory dishes that call for fresh lemon juice. But where can one find Moroccan preserved lemons, besides Morocco? They are not as elusive as the name might suggest. I know that Whole Foods carries it as do many imported food stores. But if you can't find them at all, go ahead and use the juice of fresh lemons - the fact that your hummus is fresh and homemade will eclipse any minor ingredient substitution.

Homemade Hummus

Makes approximately 2 cups

1 can chick peas

2 garlic cloves

1/4 plain greek yogurt*

2 tbsp preserved lemon juice **

1/4 cup chopped parsley

2 tbsp oilve oil

1. Drain the chick peas from the can and add to a pot with just enough water to cover them. Boil for ten minutes. Drain and add to food processor with the garlic, yogurt, and lemon juice. Puree until smooth.

2. Fold in the parsley, and transfer to a serving bowl. Just before serving, drizzle with the olive oil and garnish with pickled peppers (optional.) Serve with pieces of pita bread or whole grain crackers.

* Here I used low fat greek yogurt for a lower calorie hummus but for the traditional version, simply use the same amount of tahini instead.

** If you can't find preserved lemon juice, use the juice of fresh lemons.

Caramelized Pears

Pears are perfect just as they are; when fully ripened, they are sweet, juicy, and full of fiber. But ever since I made the recipe for Caramelized Apples with Almond Topping this past fall, I've been waiting to do the same with pears. Instead of cooking all sides of the fruit as I did with the apples, I found that caramelizing only the cut side leaves the rest of the fruit somewhat crunchy but still maintains a soft center. Cream topping optional.

Caramelized Pears

Makes 2 servings

2 ripe barlett pears

2 tbps brown sugar

1 tbsp unsalted butter

1/2 tsp cinnamon

1. Cut each pear in half and remove the core and stem.

2. Add butter and sugar to a large skillet over medium heat. As soon as the sugar bubbles and lightens in color, add cinnamon and the pears, cut side down. Allow each pear half to caramelize for two minutes without turning. Transfer to serving plate, cut side up, and serve with greek yogurt or whipped cream.

Easy Sweet Potato Pancakes

With the holidays just around the corner, it seems that everyone has two things on their mind: holiday gatherings, and how to avoid all of the bingeing and excess calories that are synonymous with these gatherings. Some recent conversations I've had proved that one recurring concern about healthy eating is white carbohydrates: white flour, white sugar, white rice and white potatoes. With that in mind, I started to think about ways to pump up the nutrition content of one of the season's popular dishes: potato pancakes.

Traditionally made with some variety of white potatoes, these small, flat cakes are delicious. Especially when served warm with apple sauce or sour cream. While regular potatoes - russets, yukon golds, and reds - have been given a bad reputation beginning with the low carb trend a few years ago, they are high in vitamin C and are fat free. But why stop there? For this version, I combined equals amounts of russet and sweet potatoes, and in so doing enhanced both the fiber and vitamin C content. Sweet potatoes also contain significant amounts of vitamins A and B6, potassium, and iron.

I called these "Easy Sweet Potato Pancakes" because the potatoes were cooked prior to forming the cakes. This way, the cakes cook quicker and are less messy in the skillet. And I am all for less cleaning up after dinner.

Easy Sweet Potato Pancakes

Makes 10 to 12 cakes

1/2 pound russet potatoes

1/2 pound sweet potatoes

1 medium onion, grated

3 garlic cloves, grated

1/4 tsp ground nutmeg

3 tbsp corn starch

salt and pepper

1. Peel and cut the potatoes into cubes. Roast at 400 degrees F for 10 to 15 minutes until fork tender. Remove from the oven and transfer to a mixing bowl. Mash until almost smooth.

2. Add the remaining ingredients and combine well.

3. Heat a large skillet over medium heat. Add two tablespoons of vegetable oil to the skillet.

4. To form the pancakes, scoop approximately two tablespoons of the potato mixture into the palm of your hand and form into a ball. Flatten lightly to a round, 1/2 inch disc.

5. Cook pancakes evenly spaced for 2 to 3 minutes on each side, until brown. Transfer to a dish lined with paper towels to wick away any excess oil before serving.

Learning About Coffee on Hawaii's Big Island

My kitchen counter is scattered with one-pound bags of one hundred percent Kona coffee, jars of real Hawaiian honey, and packets of chocolate-covered macadamia nuts. In other words, my kitchen is a mess and I am too tired to do anything about it. But I have an excuse: jet lag. We spent the last twelve days exploring Hawaii's Big Island (the last of the four major islands I had yet to visit) starting with three days in Hilo, two days in Volcano Village and summing up the final seven days on the Kona side.( Yes, we enjoy the islands so much that we decided to do a second trip this year. ) This trip was supposed to be different from the others, and rightly so, since the big island itself is unlike the other islands. The youngest, the largest, home of the tallest mountain in the world (measured from its sea base), home of a flowing volcano, and home of the world's best coffee - hence the bags of beans on my counter.

The Kona coast is known for having the ideal combination of environmental factors for growing coffee. So clearly there would be numerous coffee plantations along this side of the island. Touring one of these plantations has become a part of the tourism industry. We decided to tour Greenwell Farms for a couple reasons: 1) it was recommended by Big Island Revealed (remember, this series is my holy grail for everything Hawaii), and 2) they are a family run business, started in the late 1800's and still functions today as a pesticide free production.

Fresh coffee beans removed from outer shell.

On the day we visited, we were immediately greeted by one of the tour guides and offered cups of freshly brewed coffee; not a bad way to start any tour. While the tour lasted a mere thirty minutes or so, we were able to follow the coffee bean from the tree to all the way to the drying process. I have a special fondness and respect for the agrarian lifestyle. In fact, my grandmother worked on a coffee plantation in Trinidad for many years. Even so, I never knew that ripe coffee beans, called coffee cherries, were actually very sweet with a gelatinous texture, somewhat similar to a grape. And that the bean itself is surrounded by three outer layers: the exocarp (the skin itself), the mesocarp (the soft, sweet layer beneath that) and the endocarp (the last, parchment-like layer covering the bean itself.) The ripe coffee cherries are gathered into a pulping mill where the first two layers are removed. Now, the product is called "wet parchment." Once the final layer is removed, the beans are then dried on large, flat beds with movable roof-like tops. Now called "dry parchment", the beans are then allowed to rest for up to thirty days to allow their natural moisture to evenly distribute which allows for uniform roasting. We weren't allowed into Greenwell's roasting facility but we did get to sample their various roasts, along with macadamia nuts and local honey.

Coffee beans are dried manually on large flat beds with movable roof tops.

After only thirty minutes in the sun, even with a hat and sunglasses, I will never again complain about handing over twenty plus dollars for a pound of good coffee. For even though Greenwell has adopted modern farming practices, every coffee cherry is hand picked! Yes, hand-picked by men and women in eighty degree heat. Added to that, the beans are not mechanically dried on those flat beds; it again takes human labor to spread them out into an even layer and to constantly re-mix and re-spread each batch to allow even drying. That's a lot of hard work! Greenwell's beans are only available for purchase at the plantation and on their website.

Branches of a coffee tree weighed down with green coffee cherries.

This tour was definitely one of the highlights of our trip but not the only one. Below are some photos from our hike across Kilauea Iki Crater, a two hour trek through rain forest, a volcanic crater, with views of the active side of this same volcano, and glimpses of endemic flora and fauna.

Made it out of the rain forest and about to trek across Kilauea Iki Crater.

There once was a road here.

In Thurston Lava Tube.

Cooking for my father: a recipe for butternut squash curry

My father's visit, October 2009.

I'm a little late with posting because we had a visitor recently: my father. He was here for one very short, but lovely week. I don't see my family very often so, whenever it happens, I try to spend every minute that I can with them.

My father is the most emotionally collected person I know. He brings a sense of reason to every situation; nothing seems to faze him. And he always seems to be content with whatever he has and wherever he is at any given moment. Consequently, he is not the most adventurous type, preferring instead to keep his life simple and the way he has known it for years, in such ways as vacationing close to home, buying the same make of vehicle, and in his choice of clothing. It is the same with food. Trying to cook for him has always been a nervous endeavor on my part. My siblings and I think of him as a picky eater partly because he has always preferred the foods he grew up on. I think my mother and grandmother were the only people who got it right in his opinion. Or maybe he was just all too cautious about my sister's and my kitchen experiments. During my last trip to Trinidad, I remember preparing him a cup of tea the way he likes it: with sugar and milk (a legacy of the British) and yet, it wasn't good enough. And this was only tea, for crying out loud. Who gets tea wrong?

Needless to say, he took everyone by surprise with his recent interest in travel. Even more surprising was his changing attitude towards non-Caribbean food. His favorites are now Malaysian and Egyptian. Didn't see that coming. So, when he called to say that he would be visiting us this month, I was less nervous about cooking for him and more excited about having him try some of my new recipes and for him to understand and hopefully appreciate, my new approach to food. I had a couple recipes in mind - one I've made before (Maple Anise Braised Country Ribs) and a new one.

During the radio interview I had a couple weeks ago, Susan Berkson asked, "What would you cook with the vegetables available at the farmers' market this week?" I didn't hesitate for a second because I already had a plan for the season's most popular vegetable: squash. In particular, butternut squash - my favorite. Last year, I made Butternut Squash Creme Brulee practically every weekend for about two months. It has a smooth texture and is sweeter than most other squashes which worked well in that preparation. But this time, I was planning to make it into a curry, incorporating the flavors of onions, chili peppers and low fat coconut milk. More than that, however, I was planning to serve it to my father! Brave girl, that's me. I was thrilled that he enjoyed it and now that I know he is broadening his culinary horizons, I can't wait for his next visit to make some new recipes for him.

Butternut Squash Curry

Serves 4 to 5

1 butternut squash (peeled, seeded and cut into chunks)

3 tbsp olive oil

1 cup diced onion

4 cloves garlic, minced

3 tbsp curry powder*

1 1/2 cups low sodium vegetable broth

1 cup low fat coconut milk

4 -5 jalepenos, sliced (optional)

1/2 cup green onions, chopped

1. Place a large dutch oven or other deep pot over medium heat and add the olive oil, followed by onion, garlic, and half of the jalepenos. Cook for about five minutes until the vegetables soften. Stir often to prevent burning. Add the curry powder, stir to combine, and cook for an additional minute.

2. Add the chunks of butternut squash and turn to coat thoroughly with curry mixture. Add the vegetable broth and coconut milk, cover and cook for 20 to 30 minutes until the squash is soft but not mushy and the broth and coconut milk have made a thick sauce. Top with any leftover jalepenos and the green onions before serving.

*I use a curry powder blend common to the Caribbean, called Madras Curry. Other curry powders can also be used, such as the yellow curry blend sold in most spice or grocery stores.