2022-03-01 EATING WELL

eatingwell.com march 2022 Tips & Techniques WELL SEASONED 101

I N G R E D I E N T I D A guide to some of the unique items in this issue. Ask Breana

Benne Seeds (p.62) Culantro Dried Limes (p.69) What’s the
Benne seeds are a (pp.75, 77, 78) Boiled then sun- best way to
South Carolina sta- dried, these resem- clean my oven?
ple. They’re similar Much stronger than ble walnut shells
to sesame seeds, its cousin, cilantro, and have a savory, A dirty oven is more than just
but have a more this long-leafed tart flavor. (The gross—it can cause problems,
distinct, bitter taste. herb is widely used darker the color, such as inconsistent and inef-
Find them online. in Latin American, the more potent ficient heating. And residual grease
Southeast Asian and they are.) Buy them can smoke out your kitchen or even
Carolina Gold Rice (pp.62, 76) Caribbean cooking. at Middle Eastern start a fire. If you want to avoid the
This flavorful, long-grain variety first arrived Buy it fresh at inter- markets or online. self-clean function in your oven (it
in the Carolinas with enslaved people in national markets or may produce some serious odors
the 1600s. (The yellow-hued crop became dried online. and can burn out the heating ele-
known as “the golden seed.”) It has a fluffy ments if done incorrectly), there’s
texture that’s a favorite in low-country an easy, natural method that I pre-
cooking. Find it with other rices at the gro- fer. So put on a good pair of kitchen
cery store or online. gloves and let’s get to work.

PAGES 99-100: JOHNNY AUTRY; STYLING: CHARLOTTE AUTRY. Fenugreek Seeds Malunggay Mustard Oil (p.78) Start by taking out all the racks
THIS PAGE: ILLUSTRATIONS BY EMMA DIBBEN (p.69) (Moringa) (p.69) Derived from the and anything else—thermometer,
Dubbed the “mir- seeds of the mus- pizza stone—you have in there. Use
Popular in Indian acle tree” for its tard plant, this oil a kitchen towel to brush out any
cuisine, fenu- many purported delivers a pungent loose, burnt debris on the bottom
greek seeds taste health benefits— flavor. Look for of the oven. Then make a paste with
maple-y, tangy and from reducing culinary-grade 1 cup baking soda and 4 to 5 table-
nutty. Find them inflammation mustard oil, often spoons of water and rub it on the
in the spice aisle and joint pain to labeled “edible,” as bottom, sides and top of your oven
at well-stocked improving heart many varieties con- (avoid the heating elements). Add
grocery stores, in health—malunggay tain high levels of a thick layer on the glass door too.
Indian markets or leaves have a sweet, erucic acid and are Shut the door and leave the paste
online. slightly grassy fla- not recommended to set for a few hours or overnight if
vor. Find them in for use in food. Find you have a lot of stuck-on gunk. The
natural-foods stores it online or at inter- baking soda will break down and
or online. national markets. neutralize the grease as it sits.

Nigella Seeds (p.80) While that’s happening, clean the
Known for their racks with a sponge or steel wool and
onion-like flavor, some dish soap. Since they’re so big,
nigella seeds spruce I like to scrub them in the bathtub
up roasted veggies, and set them on bath towels to dry.
a salad or an omelet.
Find online or at a Once the baking soda has set,
specialty spice store. rub off as much of the caked-on
paste as possible with a kitchen
towel. Add some distilled white vin-
egar to a squirt bottle and spritz the
inside of the oven with it—it’ll bub-
ble up like a science experiment,
breaking down the grease even fur-
ther and making it easier to clean.
Wipe everything down again and
repeat with more vinegar as needed
until all the gunk is gone. Finish by
cleaning out any residual baking
soda with a sponge or damp towel.
Now replace the racks and you’re
ready to use your like-new oven!

BREANA LAI KILLEEN, M.P.H., RD,
is EatingWell’s Test Kitchen manager.

102 WELL SEASONED Why Ingredients Matter march 2022 eatingwell.com

Irish Stout Cake Whole-Wheat Pastry carbonation also assists TOP: EMMA DIBBEN; BOTTOM: ANTONIS ACHILLEOS; ORIGINAL RECIPE BY SARAH EPPERSON
Flour The low protein in leavening the cake.
If it wasn’t in the name of the recipe, you might not know content of this finely We recommend Guin-
there’s more than a cup of beer in this decadent chocolate ground flour is ideal for ness, as it’s widely avail-
cake. Find out what other ingredients make it a St. Patrick’s making a light and fluffy able, but experiment
Day delight. By Adam Dolge cake. We use the whole- with your favorite stout.
wheat version because
ACTIVE: 20 min TOTAL: 1 hr 25 min with cooking spray. Line the bottom and it has three times the Irish-Style Unsalted
TO MAKE AHEAD: Refrigerate whipped 2 sides with parchment, leaving a 2-inch amount of fiber per Butter and Canola Oil
cream (Step 4) for up to 8 hours. overhang. serving than regular We use a combo of these
EQUIPMENT: Parchment paper 2. Whisk flour, sugar, cocoa, baking soda, pastry flour. two fats for a reason: the
baking powder and salt in a large bowl. oil makes the cake super
CAKE Add eggs, stout, butter, oil and vanilla; Unsweetened Cocoa moist, but doesn’t add
stir until just smooth and combined (do Powder Cocoa powder much in the way of flavor.
1½ cups whole-wheat pastry flour not overmix). Pour the batter into the is made from cacao That’s where the butter
¾ cup granulated sugar prepared pan. beans that have been comes in. We use an
¾ cup unsweetened cocoa powder 3. Bake the cake until a tester inserted fermented, ground and Irish-style butter for its
2 teaspoons baking soda in the center comes out clean, about 35 processed to remove the higher fat content, which
1 teaspoon baking powder minutes. Let cool in the pan for 30 min- cocoa butter. We reach makes for a richer cake.
½ teaspoon kosher salt utes. Use the parchment handles to lift for it whenever we want
2 large eggs, lightly beaten  the cake out onto a rack. a cake that is airy and Heavy Whipping Cream
1¼ cups Irish-style stout, such as 4. To prepare whipped cream: Beat has rich, concentrated Also called heavy cream,
cream, confectioners’ sugar, whiskey, chocolate flavor. Using this has a high fat con-
Guinness vanilla and espresso powder in a mixing melted unsweetened tent (between 36% and
¼ cup (½ stick) unsalted Irish-style bowl with an electric mixer until medium chocolate would produce 40%) that gives the
peaks form, about 2 minutes. Refrigerate a dessert that’s more cake’s whipped cream
butter, such as Kerrygold, melted until ready to serve. dense, since the cocoa topping enough structure
¼ cup canola oil 5. Serve the cake warm or at room butter it contains firms to form and hold a foam,
1 teaspoon vanilla extract  temperature, with the whipped cream. up at room temperature. even with the addition
SERVES 12: 1 slice & 2 Tbsp. whipped of espresso powder and
WHIPPED CREAM cream each Irish-Style Stout The whiskey. Regular whip-
Cal 312 Fat 16g (sat 7g) Chol 60mg toasty, caramel and ping cream (about 30%
¾ cup heavy whipping cream Carbs 38g Total sugars 16g (added 15g) coffee flavors of stout fat) won’t keep those nice
¼ cup confectioners’ sugar Protein 5g Fiber 5g Sodium 350mg are a perfect comple- peaks for long, and those
1 tablespoon Irish whiskey, Potassium 191mg. ment to chocolate and with less than 30% fat,
give the cake its unique such as light cream, will
such as Jameson and complex tang. The struggle to whip at all.
1 teaspoon vanilla extract
½ teaspoon instant espresso powder

1. To prepare cake: Preheat oven to
350°F. Coat a 9-inch-square baking pan

A RECIPE TO REMEMBER, WITH FLAVOR
THEY’LL NEVER FORGET.

MADE WITH MILK FROM GRASS-FED COWS THAT
GRAZE ON THE LUSH PASTURES OF IRELAND.

104 FOOD WITH PURPOSE march 2022 eatingwell.com

Executive chef
Brien Kuznicki
(left) and farmer
Michael Bosworth
at Sacramento’s
Golden 1 Center.

Net Benefits

This basketball arena is proving that great courtside eats can be both locally sourced and sustainable.
By Sara Ventiera Photo by Salgu Wissmath

THE SITUATION Sports stadiums WHAT THEY DID The culinary WHY IT’S COOL The program—
are not necessar- team imple- which so far has

ily known for their epicurean fare. mented a program called Local Eats, saved the estimated carbon equivalent

While in recent years some locations with 90% of the arena’s food and bever- of taking 221 cars off the road—goes far

have added local produce and healthier ages coming from within 150 miles. “It beyond sourcing locally. In addition to

dishes to their menus, and implemented was the first of its kind,” Golden 1 Cen- other measures, the arena saves its vege-

sustainability measures like compost- ter executive chef Brien Kuznicki says table and meat scraps for treatment in a

ing, the changes have been slow to roll of the program. “No one had ever really groundbreaking new initiative called

out. When Golden 1 Center, home of the tried to do it.” Working with hospitality California Safe Soil. Organic enzymes

Sacramento Kings, was preparing to partner Legends, which runs the arena process the waste in a giant food digester

open in 2016, the culinary team knew restaurants, and local foods distributor and it’s then pasteurized, filtered and

they could deliver a more elevated food Next Generation Foods, chefs buy di- returned to the earth in easy-to-absorb

experience while highlighting the re- rectly from farmers, growers and other liquid form at local farms. An added

gion’s agricultural abundance—there regional companies. While not every- bonus: Golden 1 Center’s program cre-

are nearly 2 million acres of farmland in thing is local (the potatoes for the fries ates long-term relationships with farm-

the Sacramento area—along with great do hail from Idaho), the 17,000 guests ers, which in turn provides them with a

beers and wines. Those choices would who show up for games and other more stable source of income. “You can

also keep the arena’s provisioning dol- events get to dig into tofu veggie bowls count on being profitable every single

lars in the community and help make its featuring rice from nearby Bosworth year,” says farmer Michael Bosworth of

operations as environmentally sustain- Farms and nosh on all-beef hot dogs Bosworth Farms. “In farming that’s

able as possible. from Fairfield, just 45 miles away. pretty much never the case.”

EATINGWELL® (ISSN 1046_1639), March 2022, Volume XXI, No. 2, is published 10 times/year in January/February, March, April, May, June, July/August, September, October, November and December by Meredith Operations Corporation, 1716 Locust
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eatingwell.com march 2022 RECIPE INDEX 105

Breakfast & Snacks CALORIES
49 Banana Carrot Smoothie CARBS (G)
49 Banana Tahini Toast ADDED SUGARS (G)
50 Breakfast Spinach Salad PROTEIN (G)
50 Egg & Spinach Tacos FIBER (G)
50 Instant Egg & Cheese “Bake” SODIUM (MG)
50 Migas with Spinach POTASSIUM (MG)
49 Peanut Butter & Hemp Banana CALCIUM (% DV)
50 Sunny-Side-Up Quesadilla FOLATE (% DV)
IRON (% DV)
VITAMIN A (% DV)
VITAMIN B12 (% DV)
VITAMIN C (% DV)
45 MINUTES OR LESS
GLUTEN-FREE
HEART-HEALTHY
LOW-CAL
VEGAN
VEGETARIAN

238 54 0 7 5 75 809 114 n nn n

286 48 6 7 5 279 566 n n n n

379 22 0 16 9 299 363 24 37 230 30 59 n n nn

421 32 0 21 8 658 564 23 22 92 53 26 n n nn

279 14 0 19 3 436 202 22 88 45 nn nn

402 20 0 21 8 481 439 22 23 33 162 44 41 n n nn

229 30 0 6 4 54 422 n nn nn

481 31 0 19 9 367 423 29 30 161 32 41 n n nn

Appetizers, Sides & Condiments

78 Baigan Chokha (Roasted Spiced Eggplant) 113 19 0 3 8 128 711 n nn nnn

80 Caraili (Sautéed Bitter Melon) 162 8 0 10 4 353 530 22 117 n n
582
62 Glazed Carrots with Green Harissa & Benne Seed Crunch 214 20 0 5 5 335 730 56 n n n
21 152
78 Kuchela (Green Mango Relish) 52 5 0 0 1 20 58 347 n nn nnn

87 Kyuri-no-Asazuke (Quick Sesame Cucumber Pickles) 11 3 1 0 0 242 63 43 150 nn nnn
141
86 Miso Yakionigiri (Grilled Miso Rice Balls) 136 21 0 3 1 249 32 n nnn

40 Parmesan Creamed Spinach 167 10 0 8 3 382 124 36 n n nn

63 Roasted Squash Salad 267 37 11 5 4 273 639 38 n n n

40 Sautéed Spinach with Coriander Chutney 135 9 0 3 4 290 40 50 n n nn

40 Sesame-Garlic Spinach Salad 157 11 0 4 4 356 245 21 n n nnn

88 Tofu-no-Misozuke (Miso-Marinated Tofu) 78 4 0 12 3 82 0 nn nnn

88 Yakimiso (Toasted Miso) 50 7 1 1 1 157 23 n nnn

Soups 483 57 0 38 8 574 1,333 21 23 33 n n n
70 Ajiaco Bogotano (Potato Soup with Corn, Chicken & 471 43 0 31 7 471 1,013 20
Capers) 195 14 0 18 2 500 621 n n
70 Chicken Chorba 413 16 0 29 5 564 649 43 116 n n
69 Gondi (Chicken Meatball Soup) 344 14 0 27 2 663 634 43 58 n n
69 Spicy Coconut Chicken Soup
69 Tinola (Ginger-Garlic Chicken Soup) 202 19 0 9 4 807 424 226 nn n
88 Yasai-To-Tofu-no-Misoshiru (Hearty Miso Soup
with Vegetables & Tofu)

Vegetarian & Vegan

41 Crispy Portobellos with Marsala Sauce 389 34 0 11 4 480 716 20 nn

75 Doubles 364 47 2 10 7 321 386 31 n nnn

62 Greens & Groats Risotto 383 48 0 14 8 474 308 49 29 n n

62 Mushroom & Carolina Gold Rice Stuffed Cabbage Rolls 386 33 0 13 7 497 970 24 22 48 120 n n n

28 Orange-Mint Freekeh Salad with Lima Beans 389 55 0 12 11 339 867 31 90 n n nnn

31 Roasted Tofu & Broccoli with Peanut-Curry Sauce 345 17 4 18 5 325 475 23 65 110 n n nnn

76 Trinidadian Dal & Rice 276 47 0 9 9 443 413 20 n nn

Chicken 434 31 0 30 4 705 878 59 37 38 n
86 Chicken Miso Curry n
34 Chicken Tinga 206 8 0 24 2 459 309 29 n
35 Chicken Tinga Baked Pasta n
35 Chicken Tinga Rice Bowls 542 54 0 40 8 635 481 20 25 39 n n
35 Chicken Tinga Tostadas
30 Prosciutto & Fontina Stuffed Chicken with 471 45 1 31 7 701 865 22 20 53 29 110 n n
Spring Vegetables
32 Roasted Chicken Thighs & Radishes with 345 44 0 21 8 514 138 nn
Lemon Crème Fraîche
37 Spicy Coriander-Cumin Chicken Thighs 340 11 0 36 3 669 737 22 30 23 nn n

438 16 0 31 6 606 1,002 21 24 169 60 n n n
212 2 0 23 1 255 347
29 n n n n

Fish & Seafood

33 Garlic-Anchovy Pasta with Broccolini 457 51 0 21 8 548 607 29 81 83 n n

38 Gochujang-Glazed Salmon with Garlic Spinach 282 13 4 30 1 510 713 47 188 n nn

44 One & Yum Squid 380 26 0 27 6 466 555 47 46 28 n n n n

42 Smoky Collards & Shrimp with Cheesy Grits 443 47 0 37 12 693 960 61 95 250 95 n n n

77 Tambran (Tamarind) Fish 284 13 2 30 1 332 492 93 22 n nn

61 Trout in Sage Brown Butter with Hearts of Palm Salad 454 15 0 32 2 656 1,031 345 24 nn

Beef 295 19 0 32 6 418 809 21 381 35 82 nn
36 Pressure Cooker “Corned” Beef & Cabbage

Desserts 274 48 9 5 11 106 557 29 63 nn n
49 Banana Chia Pudding 314 61 2 7 9 182 608 63
49 Banana Nice Cream Sundae 317 41 27 4 1 337 150 nn n
89 Carrot Cake with Miso Cream Cheese Frosting 309 38 15 5 5 350 192
102 Irish Stout Cake 201 30 13 5 1 88 158 n
45 Mango Yogurt Tart
n

nn n

KEY TO COLUMN LABELS: % Daily Value: Recipe provides 20% or more of the Daily Value (DV) of a nutrient for adults eating 2,000 calories/day. 45 Minutes or Less: A recipe’s
start-to-finish (total) time is 45 minutes or less. Gluten-Free: No wheat, rye or barley. Heart-Healthy: Limited saturated fat and sodium. Low-Cal: Recipes are relatively low in
calories. Vegan: No animal products. Vegetarian: Meatless (or meatless options listed first). More info: eatingwell.com/go/guidelines

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