January 19, 2021
Carolina’s Kitchen: A Fresh Start
By Carolina Curlionis, Nutritionist for Apollo Health
New year, new you, new menu! “Tis” the season for reinvention and bold new flavors. Make it your new years’ resolution to change things up in the kitchen to keep yourself engaged in this new lifestyle. Our San Francisco inspired cioppino with grain-free garlic bread, and beet salad will keep your taste buds and family happy. Although this menu sounds intimidating, I promise these recipes are easy to make and worthwhile. The recipe for Cioppino San Francisco style is below, and the recipes for Grain-Free Garlic Bread, and Beet Salad are available to members of the PreCODE and ReCODE monthly subscription programs.
Cioppino San Francisco Style
If you love seafood, you will love this recipe. The zesty tomato broth is both hearty and healthy and will keep you warm during these next few months. Serve this with a side of our grain-free garlic bread. Feel free to use whatever shellfish and fish you have available. Bay Area folks are spoiled since we have fresh seafood year-round. But if you don’t have fresh seafood on hand, don’t be afraid to use flash frozen options.
Tips for sourcing seafood:
• The Environmental Defense Fund, Monterey Bay Aquarium Seafood Watch, and the Environmental Working Group offer tools that can help when trying to source the least toxic seafood.
• Look for wild-caught, high omega-3, cold-water, and low in mercury.
• ¼ cup high polyphenol olive oil
• 1 bulb fennel, chopped
• 2 shallots, minced
• 3 garlic cloves, thinly sliced
• 2 tsp dried oregano
• Salt, to taste
• Pepper, to taste
• 1 ½ cup dry white wine
• 1 (28oz) can tomatoes, crushed, Look for USDA organic, in a Tetra Pak, which are previously pressure-cooked, and contain fewer lectins. Look for skinless and seedless to further reduce lectins.
• 8 oz clam juice
• 2 cups water, filtered
• 2 dried bay leaves
• 1 dozen littleneck clams, scrubbed
• 1 dozen mussels, scrubbed
• 1 lb shrimp, must be wild-caught, peeled, and deveined
• 1 lb salmon, must be wild-caught, or whatever ketoFLEX 12/3 fish you have available
• Fresh parsley for serving, chopped.
1. Over low-medium heat, heat olive oil in a large pot. Add in the fennel and shallots and cook for six minutes or until translucent. Add in the garlic, oregano, and cook for about one minute more.
2. Add in the wine and let it boil for four to five minutes, or until the liquid reduces by half.
3. Add in the tomatoes, clam juice, water, and bay leaves and stir.
4. Bring to a low simmer and cook for 20, minutes stirring occasionally.
5. Add in the clams, cover, and cook for five minutes, add in the mussels, shrimp, and salmon in layers. Do not stir — cover and cook for five more minutes. You may need to cook it for longer, make sure the clams and mussels are open, and the fish has fully cooked.
6. Season with salt and pepper to taste.
7. Serve with chopped fresh parsley for an extra “oomph.”
Grain-Free Garlic Bread
There are not many things in this world that are more delicious than a warm slice of homemade, buttery, and delicious garlic bread. This is a fantastic recipe for those days when you are craving bread. If you don’t want garlic bread, you can use this recipe to make a “traditional” baguette.
Grain-Free Garlic Bread recipe
Another year, another salad! This month’s salad features two of my favorite things, goat cheese, and beets. This is a perfect salad for any season and occasion. The sweetness of the beets and pecans with the salty cheese makes a fabulous savory-sweet combination.
Beet Salad recipe