Recipe: Roasted Pumpkin Soufflé

                  Pumpkin is not only available in the fall, in Hong Kong it seems like gourds, especially kombucha-like ones are readily available even in the Spring. I love desserts but I am lactose intolerant and many desserts have milk, which really puts me down, but soufflés do exactly the opposite. Soufflés happen to always elevate my mood in the dullest of times. Many restaurants serve chocolate and cheese soufflés with loads of butter and sugar, which really doesn't interest me. The culinary nutritionist part of me came up with an easy breezy pumpkin soufflé that is lactose-free, gluten-free and lower in sugar because a roasted caramelized pumpkin will already have its own sweetness and require less added sweeteners.

Roasted Pumpkin Soufflé

Ingredients: Makes 6-7 servings (depending on ramekin size)                                      
                                                                                 Equipment:
1/2         Small Pumpkin (~3 pounds)                           Electric cake mixer
1 Tbsp   Brown Sugar                                                 Baking  Tray
1/2 tsp   Ground Cinnamon                                        2 Mixing Bowls
1/2 tsp   Ground Allspice or pumpkin spice                     - 1 large, 1 small
1 tsp      Lemon Juice                                                 6-7 small ramekins (or 1 large one)            3/4 C     Raw Organic granulated sugar                                      
6-7        Egg Whites (small use 7, large use 6)   Plastic Spatula
2 tsp      Cooking Oil (i.e. grapeseed oil/coconut oil)           

frankenthaler-roasted-pumpkin-istock

Extra    Granulate sugar for coating ramekin

Method:
1.  Preheat oven to 185 degrees C (~350 degrees F) and prepare a baking tray with parchment paper or foil
2.  Cut pumpkin in half and save 1/2 for another day. Cut other half into 3-4 pieces and place on tray.
3.  Disperse brown sugar on top of pumpkin pieces and place in oven to roast for 45-60 minutes until caramelized and soft. 
4. Take out and let cool before spooning out pumpkin meat and mash with fork or hand blender until a smooth puree forms while mixing in the cinnamon and allspice. Then set aside.
5. Increase oven heat to 200 degrees C (~400 degrees F). 
6.  Separate eggs for the whites and place in large mixing bowl or buy egg whites (save egg yolks for a later day).

Egg White, Stiff Peaks

7.  Using an electric mixer whisk the egg whites and lemon juice until foamy. (Egg whites foam better at room temperature).
8.  Add 3/4 cups of granulated organic sugar and keep whisking at high speed until stiff peaks form.
9.  Add pumpkin puree one tablespoon at a time to egg whites and use a plastic spatula to fold in mixture and incorporate fully without losing the airy foaminess.  
10.  Coat the ramekins with the cooking oil with your fingers or with a piece of paper towel and coat each one with the extra granulated sugar. 
11.  Place ramekins on a baking tray and spoon in soufflé mixture until level with ramekin rim and spread evenly. 
12.  Bake in oven for 10-12 minutes until golden brown and raised. Serve immediately. 
Soufflé can be served with a dollop of yogurt or a slight grating of nutmeg. 
Alternatively, sweet potato is a good substitute for pumpkin. 

            Pseudo Nutritional Analysis: Egg whites are one of the purest forms of protein. Pumpkin is naturally sweet with prominent fiber content (3g of fiber in 1 cup) along with rich sources of potassium and beta-carotene, which has been studied to prevent cancer. The amount of sugar in this dessert equates to about 1/6 cups per serving, which is about 1 Tbsp in a serving (~48 calories). The good thing is that the protein and fiber will slow down the absorption of sugars in the digestive tract and prevent insulin from surging in the blood. Also the added cinnamon is a glucose regulator, and has benefits in regulating blood sugar. In the end, everything you eat must be justified with the amount of physical activity you do in order to balance out the input with the output. Happy cooking, happy eating, happy exercising!  

A Veggie-ful Pantry in the West End

                     I never knew that Sai Ying Pun (西營盤) became such a neat area, but it has definitely been hanging off the lips of many people lately and I did recently have dinner here thanks to a new friend, Edie's recommendations. There is a little place in a little corner of Sai Ying Pun called Grassroots Pantry 豆苗居 that may or may not appeal to you because it serves only vegetarian dishes. Peggy, the owner is very passionate about her food with a focus on being plant based and sustainable.  The menu itself is worth a mention where the lovely hand-drawn pictures depicted each element of the each dish and whether it is lactose-free and gluten-free. This menu really makes a difference on how much thought one puts into presenting a dish, but then when we were served the vanilla bean and lemon steeped water, I was pretty pleased to find my tiny tastebuds dance a little in my mouth before even eating anything substantial. 
                  There were 4 of us and we shared the potato tofu croquettes and their Indian Dahl to start. The croquettes were crispy on the outside and moist on the inside, paired with a slightly tangy house-made "ketchup". The Dahl was hearty and spicy which, opened up my appetite that later allowed me to eat the whole bowl of root vegetable Tagine surrounded with a bed of red and white quinoa. The Tagine did need more salt and cinnamon, in my opinion, and maybe some beets would have completed the root vegetable medley. I had a chance to taste the mushroom, asparagus linguine and that is a signature dish, which really proved itself to be at the acme of this menu.

As for dessert, my eyes lit up as Peggy listed all the lactose-free and gluten-free options as we then decided to share a gluten-free cupcake with a cashew-soymilk frosting along with the lactose-free pistachio ice cream. I think this was my favorite part of the meal since I pretty much landed in a heavenly place where I was accepted peacefully as a lactose-intolerant. Hooray!

I thought the cupcake was moist and the frosting was very smooth. The dehydrated pineapple on top gave the whole cupcake a tropical flair with a bright yellow to magnificently enhance its aesthetics. I do wish it could've been crispier like a chip to provide more texture to this dessert.

Pseudo Nutrition Analysis: Grassroots has quite a diverse menu when there are limitations for working with only vegetables. The items do provide many of the nutrients that many vegetarians need and may not have the knowledge to consume, such as protein, iron, and B12. As for the calories, this is indeed a restaurant establishment and the taste should be their utmost concern so there may be slightly less care of low fat and low sodium dishes compared to those in a home-cooked meal. Grassroots have labeled many of its dishes gluten-free and lactose-free, which is very smart to let those with intolerances know to stay away. As for the gluten-free fad, many have misunderstood its beginnings and treatment. I have nothing against staying gluten-free if you have the slightest gluten sensitivity and proven clinically to have celiac disease, but it's not a way of losing weight and does have consequences that may even cause you to gain weight. The more I hear about their brunch menu, the more I am tempted to make my next trek, will definitely make a next visit.

Recipe: Tuna, Avocado and Cherry tomatoes, Oh My!

                    This past weekend was perfectly planned so that I could cook a meal for Maria, the female love of my HK life. I decided to start off with a tuna tartare appetizer which, really is a healthier and more luxurious spin-off from Chef Humberto Guallpa's original recipe from New York. I usually have very few dietary restrictions but, I limit my lactose usage because I am lactose intolerant, so those of you concerned, there is no lactose in this dish. If you are allergic to spicy foods, like Maria, you are also safe since I took out the spicy sweet chili sauce in the original recipe. If you are gluten-free, this plate can easily be so if you take away the whole wheat pita crisps.
                     Maria tried it and is still asking for more, so it has been tested and approved by a few lucky ones. It is quite a refreshing dish, more suitable in warmer weathers but enjoyable year round. I hope you will like it too.

Pan-Seared Tuna and Tuna Tartare Over An Avocado, Cherry Tomato and Cilantro Salad 

               

Gluten-free and Lactose-Free Version

Preparation time: 15 minutes
Ingredients: Serves 2                                                                      Equipment:

120 g                Sushi grade raw tuna                                                                  2 small mixing bowls
1 Tbsp              Diced spring onion (Scallion) or chives                               1 cutting board and knife
1 Tbsp              Minced pickled ginger                                                               2 mixing spoons
1 Small             Diced Avocado (1cm)                                                                2 serving plates
3 - 4 Small      Grape tomatoes cut into quarters                                           1 small searing pan                         
3/4 tsp             Sea Salt (separated into 3 portions, 1/4 tsp each)                                                              
3/4 tsp             Ground Black Pepper (separated into 3 portions, 1/4 tsp each)
5 Leaves           Cilantro (Coriander) finely chopped
6 Leaves           Cilantro whole
1 tsp                  Lemon Juice
1 tsp                  Sesame oil
1 tsp                  Cooking oil (preferably grape-seed oil or one with an adequate smoke point)
1 Small             Whole Wheat Pita (Omit for gluten-free)

Method:
1.  Place 2 plates in the refrigerator to cool.
2.  In a mixing bowl, mix in diced scallions or chives, sesame oil and minced pickled ginger with 1/4 tsp of salt and 1/4 tsp of ground black pepper.
3.  Cut the tuna in half and place the other 1/2 in the fridge for later.
4.  Dice the tuna into 1 cm dices and mix it into the same mixing bowl as the scallions and ginger and place bowl in the fridge covered.
5.  In another mixing bowl place the quartered cherry tomatoes with 1/4 tsp of salt and pepper, avocado, lemon juice and finely chopped cilantro.
6.  Take out the whole piece of tuna and season each side with the rest of the salt and pepper.
7.  Place a small searing pan on the stove and heat the pan with medium heat.
8.  Sear the seasoned tuna for about 2 minutes on each side until medium rare. Slice the tuna on a clean cutting board to 1/2 cm thick exposing the beautiful flesh.
9.  Cut whole wheat pita bread into wedges and toast until golden brown and crispy.
10.  On the cold plates, plate the avocado salad, tuna tartare and seared tuna according to your liking.
11.  Garnish with whole cilantro leaves and pita crisps, then serve as a cold appetizer.
- The sphere in the middle is avocado wrapped with tuna tartare for a dramatic effect.

With Pita Crisps

                    Pseudo Nutrient Analysis: Methylmercury is a controversial item usually found in tuna that can harm the body, but this fish is also rich in Omega-3 fatty acids that can decrease the chances of cardiovascular disease and help normalize infant growth and development. Pregnant women and people with a weakened immune system should avoid eating raw foods. Avocado although is relatively high in fat compared to other fruits, it is packed with carotenoids that benefit the eyes, it also has oleic acid that may actually help you feel fuller faster to even cause weight loss and it contains folate and may help slow digestion since it's high in monounsaturated fats along with fiber. Other aspects of this dish like tomatoes are high in lutein, which may decrease chances of prostate cancer and cilantro may contribute to the chelation of heavy metals from the body. You can also try using another fish like yellowtail or salmon for lower mercury levels.

Finding New Roots When the Old Ones Are Still Strong

            One of my favourite comfort foods anywhere I go is pretty much congee and rice noodles. During my first week back in Hong Kong, still missing New York, my friend Isabel brought me to the Area of Tai Hang 大坑 in the Tin Hau 天后 District of Hong Kong Island. Tai Hang is an up and coming hangout area with flourishing restaurants, bars and fancy kitchen showrooms where every other storefront could seamlessly be an auto-repair shop alongside an European coffee house or dessert spot. It was an experience that one can only experience in Hong Kong. It does remind me a little of the Lower East Side of NYC where the hipsters meet yuppies and hippies could inhabit certain walk-up buildings with college students next door. The Tai Hang district is about a 5-8 minute walk from the MTR station on the other side of Victoria Park. Turning onto King Street around a tiny corner, a congee shop emerges with a cute older gentlemen exercising his rice noodle rolling skills. This is the infamous family ran Hong Kee Congee Shop 康記粥店. 

 炸兩 rice noodles rolled with fried dough 

             My first authentic food experience really gave me a feeling of returning home, but a home I still have yet to discover. Sharing is caring, with two people at hand, the more dishes we get to try. We shared the fresh rolled  炸兩 freshly made in front of our eyes, soy sauce fried noodles, and a bowl of congee each, a pretty hearty brunch! These shops are starting to become more rare due to high commercial rent rates and increasing food cost. With Hong Kee still standing here, seeing the multifaceted changes of Hong Kong for over 3 decades, I would really be disappointed to see it wither away with many others like it. I do hope to keep regular visits here to take in the spectacle of hand rolled rice noodles and spend less than 50$ HKD at each meal.

2 Shredded pork and thousand year egg congee, soy sauce fried noodles, fried dough wrapped with rice noodles 

                Pseudo Nutrient Analysis: A little heavy on the carbs and oil, missing a good source of fiber. Hence, your next meal should be high in fruits and vegetables with some whole grains if possible and low fat protein.
x

"Fresh Off the Plane"

My first hike in Hong Kong, Quarry Bay

        "Fresh Off the Plane" should really replace the washed up "FOB"term given to many new immigrants to a new environment. I doubt that I will be the first one to coin this term, but I am undoubtedly a FOP.  It suitably describes my current state of mind since my arrival in Hong Kong a few weeks ago. Everyone automatically speaks to me in English as though a foreign alien stepping off its spaceship with no real business here except to shop and eat.

        Speaking of shopping and eat, FOP conveniently rhymes with POP which, continuously remains the most sought after genre of music in the Eastern Hemisphere, and is conveniently played in most restaurants and stores all around Hong Kong. Once again putting me in the FOP category, I have been shopping and eating quite a bit since my arrival and even at some instances when my body is telling me that I shouldn't put that piece of food in my mouth, my curiosity tells me otherwise. Lo and behold, I got sick, not majorly ill, but I did learn a lesson to always listen to my body. Just a warning for other FOPs who have weak stomachs, there may be worst things than suffering from food poisoning, but you may just want to be more cautious of what you put in your mouth and wash your hands all the time. No one wants the bird flu around here! 

        Hong Kong in some ways was more welcoming to me than NewYork has ever been, but in some ways not so much. Having relatives here and able to speak the native tongue does have an advantage, but it still boggles my mind that people approach me speaking English even when I don't think that I look too different that the regular resident of Hong Kong. Also the idea that a blond hair blue-eyed individual having more opportunities here over a black haired brown-eyed person is still lingering in the post-colonial air even more than 15 years since the handover. No offence to the "gwai lo" (cringing as I write it, I apologize), I really do appreciate the multi-ethnic salad bowl here so I know that this is a culturally diverse city with many many open doors for me and others like me. 

       On a much lighter note, I am here for the food, we'll try to stay on the more healthful side of things, but I do believe that it is a wonderful thing to treat yourself to a full-fat or sugary delicacy when the time calls for it. It is also important to know that there are those special moments to work towards and there will always be work after that moment has passed. In terms of work, I mean keeping up with your wellness practices and physical activity. I didn't expect to see so much nature in such a crowded metropolitan city as Hong Kong, but thanks to my cousin I have. Stay tuned on my next post if you are not drooling now,  food will definitely be my center of attention. 

     

Trail over Quarry Bay