Inspiration Follows Action: A Traditional Portuguese recipe to jump start your New Year’s commitment to whole foods!
Wednesday, January 5, 2011
One thing I am learning as a Naturopathic Medical student is that patients are less likely to follow through on important life style changes if they’re too complex. Most of us wait around in hopes that a bolt of inspiration will inspire us to revolutionize our diet, top to bottom. Yet, as the old saying goes, inspiration follows action, not the other way around.
Rather than attempting to change your entire dietary routine overnight this year, resolve, instead, to make just one traditional whole foods recipe! By the way, a great way to incorporate whole foods into your diet is to seek out traditional recipes; you’ll find that most traditional cultures stick to whole food nutrients.
There are an infinite number of rewards from making just one delicious whole-food meal from scratch. It gives you a sense of great accomplishment and empowerment for taking responsibility for the nourishment and health of yourself and your loved ones. And you'll likely be inspired to make a second recipe soon after! Another perk; as you introduce yourself to just one traditional dish at a time you end up getting more familiar with a host of whole foods and herbs – naturally.
How about starting the New Year with a fulfilling Portuguese “Bacalhau” or salted cod fish dish?!? This dish has been very much enjoyed in my family for many generations, a holiday favorite of my Father. My dear parents are the source for this recipe. Copy the instruction below and give it a whirl!
Ingredients:
• approximately 1 to 1 ½ pounds of salted cod fish “bacalhau”
• approximately 1 ½ to 2 pounds of potatoes “batata” washed and unpeeled
• 2 onions “cebola” peeled and sliced into rings
• 3 to 6 hard boiled eggs “ovos” peeled and sliced into ovals
• anywhere from ½ cup to ¾ cup of olive oil “azeite”
• approximately a dozen (quantity may be more or less if desired) pitted olives “azeitonas” (may slice if desired but not necessary)
• desired amount of fresh parsley “salsa” chopped
• desired amount of fresh ground black pepper “pimenta”
• few banana peppers sliced in half with seeds removed (this is optional, but something my father loves to add)
• paprika is also optional(this was not used for my father’s holiday dish, but you may wish to try it!)
• approximately 1 to 1 ½ pounds of salted cod fish “bacalhau”
• approximately 1 ½ to 2 pounds of potatoes “batata” washed and unpeeled
• 2 onions “cebola” peeled and sliced into rings
• 3 to 6 hard boiled eggs “ovos” peeled and sliced into ovals
• anywhere from ½ cup to ¾ cup of olive oil “azeite”
• approximately a dozen (quantity may be more or less if desired) pitted olives “azeitonas” (may slice if desired but not necessary)
• desired amount of fresh parsley “salsa” chopped
• desired amount of fresh ground black pepper “pimenta”
• few banana peppers sliced in half with seeds removed (this is optional, but something my father loves to add)
• paprika is also optional(this was not used for my father’s holiday dish, but you may wish to try it!)
Instructions:
• First, the salted cod fish must be soaked in water for 3 days to take the salt out. My father recommends changing the water at least every day. And make sure that the water covers the fish. The more often the water is changed, the more salt will be removed. If the fish break, it is not a problem! This is your opportunity to flake the cod fish into smaller pieces. Be careful to remove the bones if and as they are seen. Remember to drain the water and do not save it.
• After the cod fish has been soaked for 3 days, it is now time to prepare the potatoes, and caramelize the onions. In a large pan, cook the whole potatoes halfway through. Then remove the potatoes from the pan, and allow to cool. Once the potatoes have cooled enough to handle, you may peel them and slice them. My father mentioned that slicing the potatoes is the best for the dish. Cutting the potatoes into quarters or eighths will work but will not be as appealing as sliced potatoes. Don’t forget to discard the water.
• In a large sauté pan, drizzle a little bit of olive oil and the sliced onions. Under medium heat, allow onion rings to lightly “caramelize”.
• In a large suitable size glass casserole dish, first drizzle a little bit of olive oil. Next to be added will be layers and garnishings. My father first adds a layer of potatoes, then codfish, then hardboiled sliced eggs, and the final layer is caramelized onions. You can also add the onions in between other layers if you choose to. The olives are usually added to the top but may also be added in between layers too. The parsley may be added in between the layers as well as garnished on top. Sprinkle some black pepper. Sprinkling of some paprika is optional. The optional but delicious banana peppers may be added on top. Drizzle the rest of the olive oil on top of the top layer.
• Bake in a 350ºF oven for approximately 45 minutes or until brown.
• Enjoy with a fresh salad. My favorite dressing for a salad is cilantro, fresh squeezed lime juice and onions. This dressing is so simple! Just add all 3 ingredients into a chopper and whoo-laa! Hmmm, I am hungry just as I am writing this recipe.
• First, the salted cod fish must be soaked in water for 3 days to take the salt out. My father recommends changing the water at least every day. And make sure that the water covers the fish. The more often the water is changed, the more salt will be removed. If the fish break, it is not a problem! This is your opportunity to flake the cod fish into smaller pieces. Be careful to remove the bones if and as they are seen. Remember to drain the water and do not save it.
• After the cod fish has been soaked for 3 days, it is now time to prepare the potatoes, and caramelize the onions. In a large pan, cook the whole potatoes halfway through. Then remove the potatoes from the pan, and allow to cool. Once the potatoes have cooled enough to handle, you may peel them and slice them. My father mentioned that slicing the potatoes is the best for the dish. Cutting the potatoes into quarters or eighths will work but will not be as appealing as sliced potatoes. Don’t forget to discard the water.
• In a large sauté pan, drizzle a little bit of olive oil and the sliced onions. Under medium heat, allow onion rings to lightly “caramelize”.
• In a large suitable size glass casserole dish, first drizzle a little bit of olive oil. Next to be added will be layers and garnishings. My father first adds a layer of potatoes, then codfish, then hardboiled sliced eggs, and the final layer is caramelized onions. You can also add the onions in between other layers if you choose to. The olives are usually added to the top but may also be added in between layers too. The parsley may be added in between the layers as well as garnished on top. Sprinkle some black pepper. Sprinkling of some paprika is optional. The optional but delicious banana peppers may be added on top. Drizzle the rest of the olive oil on top of the top layer.
• Bake in a 350ºF oven for approximately 45 minutes or until brown.
• Enjoy with a fresh salad. My favorite dressing for a salad is cilantro, fresh squeezed lime juice and onions. This dressing is so simple! Just add all 3 ingredients into a chopper and whoo-laa! Hmmm, I am hungry just as I am writing this recipe.
Bom Apetite and Feliz Ano Novo!... to ALL Innate Friends and Family!
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