If the howling winds, frigid temperatures and dark days of winter make you want to curl up inside with some cozy comfort food, you’re not alone. But comfort doesn’t have to translate to extra or empty calories, especially when you’re trying to adhere to those New Year’s resolutions for staying fit. Think warm, flavorful and filling instead, advises Edina resident, chef and television personality Daniel Green. A self-taught cook who shed nearly 70 pounds as a teenager and has kept it off since, Green advocates simple cooking with healthy doses of lean protein, plenty of seasonal produce and high impact seasonings.
Drawing from his travels and the desire to cook “interesting food that tastes great,” Green specializes in home-cooked favorites that reduce fat content without sacrificing flavor.
“I believe in habits that endure,” he says. “If you make gradual changes, you’re much more likely to embrace them as a lifestyle.” During the winter, in particular, when it’s tempting to reach for high-calorie, carbohydrate-laden foods to satisfy cravings, Green suggests substituting high-density fruits, vegetables, broth based soups and fish—all infused with fresh or unusual herbs and spices.
The recipes in Green’s latest cookbook, Modern Dining for Life, warm the body and comfort the spirit without sacrificing flavor or adding any extra calories.
Salmon with Udon Noodles
Serves 4
Prep time: 20 minutes
4 (5–6 oz. each) skinless salmon fillets
24 oz. udon noodles
2 Tbsp. sesame oil
1 tsp. hot sesame oil
18 oz. spinach
2 shallots, finely chopped
1 Tbsp. soy sauce
4 scallions, chopped
1 tsp. brown sugar
Place the salmon on a baking tray and sprinkle 1 Tbsp. of sesame oil and the brown sugar over the top of each. Place under broiler for 6–7 minutes until brown. Meanwhile, cook the udon noodles in boiling water for just a few minutes and drain. Place in a mixing bowl with the remaining sesame oil, hot sesame oil, shallots, scallions and soy sauce; mix well. Blanch the spinach for a few minutes until wilted, and drain.
Serve salmon on top of noodles and spinach. Drizzle with any remaining sauce.
Beef Stew
Serves 6
Prep time: 10 minutes
3 lbs. lean beef cubes
1 Tbsp. extra virgin olive oil
12 baby carrots
12 baby potatoes, cut in half
12 brussels sprouts
3 cloves crushed garlic
1 onion, minced
¼ cup red wine
¼ cup beef stock
1 tsp. flour
2 tsp. thyme
Heat a large, covered stockpot. Add the olive oil and beef; cook for 3–4 minutes until browned on all sides. Add onion and cook until translucent. Stir in red wine; reduce heat and simmer. Whisk the flour into the stock and then add stock to the meat and onion along with the remaining ingredients. Cover stew and cook over low heat for approximately 40 minutes or until the beef becomes very tender.
Edamame Soup with Tofu
Serves 4
Prep time: 35 minutes
3 Tbsp. extra virgin olive oil
2 cups chicken stock
1 large onion, chopped
2 cloves crushed garlic
1 cup edamame beans
1 cup cubed semi-soft tofu
2 cups raw spinach
1 tsp. sesame oil
1 tsp. soy sauce
In a large saucepan, cook the onion for 3–4 minutes. Add the garlic and chicken stock; stir, and simmer for 10 minutes. Add remaining ingredients and heat through, approximately 20 minutes.
Healthy Eating Tips from Daniel Green
Limit oil intake. Rather than use a lot of oil in cooking, get an excellent nonstick pan, says Green. The higher the pan quality, the longer it will last. Some foods, such as salmon or steak, contain enough fat already, so you don’t even need to spray those foods to prevent them from sticking. If you would like to season your chicken or tuna with some oil, however, then coat the food lightly rather than coating the pan. Make sure that you’re using non-saturated oils and consider trying flavored oils, such as sesame or lemon.
Don’t compromise on quality. Pack a lot of punch into your recipes without a lot of fat by using the best quality wine, stock, cuts of meat and fish, and fresh herbs and exotic spices available. A fan of Thai and Asian seasonings, Green suggests playing around with some of your favorite flavors to create recipes that you’ll want to prepare over and over. Coriander, chile and lemongrass, for instance, are versatile seasonings that pair well with a variety of foods, so don’t be afraid to experiment. Add fresh herbs and spices at the end of cooking for maximum flavor.
Replace carbohydrates when possible. While high impact carbohydrates are necessary in a healthy diet, try to consume those calories in the morning when possible, advises Green. Oatmeal, whole grain toast with some natural peanut butter or buckwheat pancakes all release energy and contribute to optimal functioning throughout the day. But while that energy can be burned off, the starchy, large portions that often accompany dinner are more likely to add undesired weight. So, replace potatoes in soups and stews, for example, with extra vegetables, or reduce the portion size of the risotto that you’d like to accompany your grilled fish, suggests Green.
Visit the grocery store more frequently. Cook with fresh food whenever possible. If you cook more at home and use fresh ingredients, you’ll want to replace those ingredients frequently. Some bulk purchases are worthwhile, Green acknowledges, but it’s more advantageous to buy whole foods without a lot of additives. Read labels, steer away from processed foods and choose fresh meat, fish and produce. Using fresh foods effectively requires a bit more planning, but the resultant meals are worth it.
Water works wonders. Research shows that lots of water helps you feel your best and stay healthy during dry winter months. Your skin appreciates lots of moisture too. So enjoy lots of low-calorie, high density, water-based foods that fill you up, including fruits, vegetables and broth-based soups.
Splurge on weekends. Everyone enjoys treats, says Green, and it’s not necessary to deprive yourself entirely. If you eat well during the week, minimizing your intake of cheese, cream and butter—and don’t waste calories on meals you don’t enjoy—you certainly may eat what you’d like on the weekends, he says. “You’re not going to gain weight from an occasional slice or pizza or some ice cream if it’s in moderation.”
