Recipe: Healthy Bruschetta with Whole Wheat Toast

      It's summer in many parts of the world, Hong Kong's temperature has definitely caught up to its peak after a long rainy season we have experienced. We are very lucky to have access to many fresh produce in this city and I would like to feature a simple yet, refreshing appetizer that I've always liked to include in many of my gatherings during the summer season where tomatoes are at its best. The are many ways to make a bruschetta like the one below but I have lowered the calories by not using any butter on the toasts and using fresh seasonal ingredients to maximize the taste of this dish. When I was in Italy, the Italians loved to rub any leftover garlic pieces on toast, which would give it that extra boost of aroma along with drizzling ample amounts of olive oil on. I have left out the greasing of the bread because there is still ~120 calories in a tablespoon of olive oil and we want to save those calories for other healthy dishes during the meal. Using whole wheat toast can add fiber to this already fiber-ful snack that allows you to have guilt-free pleasure while enjoying this bite of goodness. I know I always do! 

Recipe: Bruschetta with Whole Wheat Toast, Cherry Tomatoes and Basil 

Makes about 8-10 bite sized Bruschettas

150 g             Cherry Tomatoes

1 Tbsp           Tomato sauce

7 -10              Basil Leaves

1 Clove         Garlic, rough chopped

1 Tbsp           Lemon juice

½ Cup           Extra Virgin Olive Oil

¼ tsp             Salt

¼  tsp            Pepper

1/2 tsp           Agave Syrup

2 Slices         Whole Wheat Bread

Method:

(You can skip steps 1 and 2 if the bruschetta is to be served within a few hours, the color of the basil should not be too affected for a short period of time). 

1. Boil a small pot of water and have an ice bath ready next to it. 

2. Place clean ~7 basil leaves in boiling water for 20-30 seconds then remove and place into ice water bath to stop cooking. This will keep the beautiful green color from turning black.

Save the extra leaves for garnishing.  

3. Dice cherry tomatoes into a small dice and place in a mixing bowl with tomato sauce.

4. In a blender, place in the ~7 basil leaves, garlic, lemon juice, salt, pepper and agave.

5. Turn on blender to medium setting and slowly drizzle in extra virgin olive oil until combined and basil is chopped into small pieces. You do not want a paste, but simply a mixture where you can still see pieces of basil and garlic. 

6. Pour mixture into bowl with diced tomatoes and tomato sauce and stir to combine.

7. Place bread into toaster and toast to golden brown and crispy. You can choose to rub any piece of leftover garlic over the top to provide extra aroma. 

8. Cut each toast into small squares or triangles to your preference and spoon tomato mixture on top. Garnish with ripping the extra basil leaves and sprinkling it on top, then serve immediately. 

A Healthy 3 Course Dinner with Wine Pairing

                     This past Thursday was the sold-out inaugural food and wine pairing event in Hong Kong for Brown Rice Meets the Pearl and I am glad to say it was a success. Thanks to all who participated and had a chance to enjoy the beautiful evening wining and dining together, which was completed with a nutritional talk and some cooking demonstrations.
            It all happened earlier that day at the kitchen space my cousin, Jennifer, lent to me along with her very wonderful helpers, Anson and Ricky. There is nothing but gratitude towards these exceptional people. 

It was amazing how much a set of helping hands could provide in a time of need, especially when it comes to transportation. 
       The passed hors d'oeuvres included a selection of tomato and basil bruschetta on whole grain toast and homemade hummus on whole wheat pita chips. Once everyone arrived, I provided a short but informative nutrition explanation of the menu and how it correlates with the "My Plate" module from the healthy guidelines of the US Department of Agriculture. This new module has replaced the "Food Pyramid" that many people learned previously. 

             As a dietitian and chef, I strive to incorporate healthy guidelines and standards of "My Plate" in my menus to help others understand how easy it is to follow these habits themselves, which does not have to feel like a meal full of bland vegetables, but can also look and taste great! I achieve to serve food that is aesthetically pleasing, exceptionally tasting and also healthy at the same time. I believe that all these three things can be achieved having ingredients that are locally available. 
         The appetizer was a salad, perfect for the beginning of summer with the warm weather we are having lately. I included jade melon (chinese zucchini), dragon fruit, cherry tomatoes, apples with a lemon-herb dressing and a red beet-cherry puree. A thin piece of 24 month aged Spanish Serrano ham and a Parmesan Reggiano crisp was added for a savory and crispy finish.
 The main course was a choice between a baked salmon or chicken breast roulade with sweet potato greens over an asparagus, mushroom, brown rice risotto and white wine sauce. 
 The dishes were cooked all on site, which allowed people to experience the dishes as they were ready. 

To finish off, the dessert was a red wine poached pear with honey-greek yogurt and homemade granola. To have a theatrical component, a small vessel created from a cherry was filled with liquor and as the desserts were served in dim lighting, the liquor was lit on fire for the grand finale. 

           Thank you for those of you who supported this event and me. My next event is just around the corner. It will be a cooking class with healthy summer dishes and beer pairing.  Tickets can be purchased in advance via Eventbrite by clicking here.