Delicious, nutritious, sustainable mussels.


If you’ve never cooked mussels before but are willing to try, you get a gold star. So go for it. And trust me, mussels are delicious no matter how you serve them.

A good place to start would be with a mussels and pasta dish for supper this evening. Proportions are for two people. Not hard either once you get the hang of it. Here is what you will need to get started:

  • 1 kg (2 pounds) farm raised mussels, rinsed and sorted
  • 100 ml (1/2 cup) white wine or dry vermouth
  • 40 grams (3 tablespoons) olive oil
  • 70 grams (2 1/2 ounces) linguine, measured dry
  • couple cloves smashed garlic
  • handful chopped parsley

Rinse mussels and check each one, removing any that do not close when tapped. Add dry vermouth or white wine to 3 liter pot, pour in mussels, raise heat to high, cover, and steam mussels until they open. Discard any that do not open. As mussels begin to open, remove the meat from the shell being careful to catch every drop of cooking liquid, a delicious combination of “mussel liquor” and wine. Discard shells.

Meanwhile, start pasta water to boil. Add olive oil to a sauté pan and gentle sweat crushed garlic. Add chopped parsley. Set aside until mussels are cooked and shells discarded. Then add mussels along with the cooking liquid to the olive oil mixture. Add salt to boiling water and cook pasta al dente. Combine with mussels, olive oil, garlic herb mixture, and serve.

Taste always comes first. That’s the delicious part and it’s easy to like these tender little mussels sweet like the sea, steamed in wine, steeped in olive oil, garlic, fresh herbs, and served over linguine.

Some of us are adventurous eaters and some of us just want good taste. And that’s okay. Next step for folks like you is to go out, get yourself some very fresh recently harvested mussels, start cooking up a storm, and have fun.

Some eaters demand transparency and full disclosure. They expect more from the plate and have the patience to dig a little deeper. So here’s an ingredient audit, nutrient analysis, and allergen alert.

Mussels – Mussels grow wild in shallow waters along the east coast from Long Island to Newfoundland and are sustainably farmed in Canada.

The mussels I used for the recipe were farm raised from Prince Edward Island. The mussel seed is collected from the wild, not hatcheries, and mussels are harvested from collector ropes suspended in the ocean. Mussels feed on natural food particles, which are present in the water column and do not require feed. They get all their nourishment naturally, from the pristine ocean waters that surround them while they grow.

My preference is farmed from an environmental perspective and from a convenience perspective. Farmed mussels aren’t muddy or covered in silt and usually don’t have “beards” those pesky little hairy outgrowths found frequently on wild mussels.

Mussels also bring minerals like manganese, selenium, iodine, iron, phosphorus, zinc, magnesium, copper, potassium. Sodium is just part of the total mineral package.  And like all seafood, mussels are a source of omega 3 fatty acids (1 mg per 100 grams cooked).

Linguine – Refined durum wheat slow dried bronze cut imported from Italy. Refined grain has the fiber removed. The linguine is deliciously chewy when cooked al dente, but had I used whole wheat linguine, the fiber count would have been higher.

My pasta amounts are small by American standards. The usual amount of pasta listed in most recipes is 2 ounces (56 grams) per person. The bigger the portion size of pasta, the more calories you put on the plate

Olive Oil – Extra virgin olive oil from trustworthy brand harvest date clearly marked. Use within a year or two of harvest.

Dry Vermouth – Good quality imported vermouth. White wine is a good substitute.

Nutrition Analysis per 1/2 recipe: 520 calories, 25g fat, 470mg sodium, 35g carb, 28g protein.





Recipes, Ratios, and Green Split Pea Soup.


For the longest time I never wrote down proportions for my green pea soup. The soup never came out the same way twice but always tasted really good. Now the way I see it, variability is part of culinary creativity so having my soup just a little different every time just meant it was hand crafted and artisanal.

I still don’t use recipes very often, especially when I’m putting together a meal for supper. You don’t need to either and here’s how:

Start with a mirepoix of onion, carrot, and celery, roughly 2 parts chopped onion to 1 part each chopped celery and carrot. It’s okay to use your eye here.  An onion or two, a carrot, a couple stalks of celery for each pound bag of green split peas should do it.

Now pull out the soup pot, pour in a generous amount of olive oil, add the onions, and let them sweat. As the onions start to caramelize, add the carrot and celery.  While the veggies are sweating, wash the split peas. Sometimes it takes a while for the veggies to release moisture, but when they’ve given up all they can, the mixture starts to sizzle. At that point, in go green split peas and 2-3 liters of water.  Throw in a thyme branch if you have one handy.

Let it all simmer very gently on the stove partially covered for an hour or until the peas have softened. Remove the thyme branch, pass soup through a food mill, adjust seasoning, salt to taste, and voilà a couple of liters of delicious green split pea soup.

But don’t get me wrong, I know the value of a standardized recipe and what they are good for: food service, nutrient analysis, ratios, and editors. So there is a time and place for a standardized recipe and here’s what mine looks like:

  • 500 grams of split peas (about 2 1/2 cups)
  • 200 grams onion (about 1 1/4 cup chopped)
  • 100 grams chopped carrot (about 3/4 cup chopped)
  • 100 grams chopped celery (about 1 cup diced)
  • 100 grams olive oil (about 7 tablespoons)
  • 3 liters water (about 12 cups)
  • 10 grams salt (1 tablespoon flake salt or 1/2 tablespoon table or sea salt

If I run the numbers using proportions listed above in compliance with the Nutrition Facts protocol for a serving I get a label that looks like this:

Nutrients per serving (1 cup / 245g):  240 calories, 10 g fat, 29 g carbohydrate (11 g fiber), 10 g protein, 400 mg sodium.

Serving sizes are determined by the FDA and required for health or nutrient contentment claims. The RCAA (Reference Amount Customarily Consumed) for soup is one cup and so that’s the amount I used to run the numbers. I needed to adjust the water because during the cooking process some water is absorbed by the split peas and some water is evaporated so the analysis is based on the cooked weight.

Green pea soup has an exceptionally good nutrient profile. Plant based protein. Good ratio fiber to carbohydrate for a healthy Microbiome. Good source potassium for a favorable sodium to potassium ratio.




Will 2016 be the Year of the Kitchen Scale?



2016 has been declared the Year of the Pulse. But will 2016 also be the year of the scale?

Fannie Farmer published the Boston Cooking School Cookbook over 100 years ago and Americans have practiced her sifting, spooning, and leveling technique ever since. But things may be changing. Consider this. A prominent New York blogger starting adding weights to her recipes back in 2010. And as each year passed since then, the buzz has gotten louder. More books and articles and food writers are including weight measures in their recipes, especially for home baking.

Most professional bakers and pastry chefs already use weight and most food service recipes are written with weigh measures. A recent check of  The New York Times recipe box, a collection of over 17,000 recipes, showed more and more recipes with weighted ingredients. Most of the rest of the cooking world already writes recipes by weight and I am wondering if 2016 could be the year the practice goes mainstream in this country.


  • 100 grams unsalted butter (7 tablespoons)
  • 100 grams turbinado sugar (1/2 cup)
  • 100 grams canned unsweetened applesauce  (7 tablespoons)
  • 2 large eggs
  • 2 teaspoon vanilla extract
  • 100 grams walnut (1 cup chopped)
  • 100 grams whole wheat flour (3/4 cup fluffed, spooned, leveled)
  • 100 gram rolled oats (1 cup)
  • 100 gram raisins (2/3 cup packed)

Besides the scale, you will also need one larger mixing bowl, a couple of smaller bowls, an electric mixer, and baking sheets. Remember to remove one 4 ounce stick of butter from frig or freezer a couple of hours before starting so the butter comes to room temperature.  Also remember to preheat oven to 350 degrees Fahrenheit at some point before starting to bake.

Turn on the scale. Place a small bowl on the scale, zero out, and weigh sugar. Place another small bowl on scale, zero out, and weigh applesauce. Set both sugar and applesauce aside.

Place the larger mixing bowl on scale, zero out, and weigh the butter. Remove bowl from scale and cream butter using the electric mixer. Add sugar slowly to creamed butter and continue to mix until thoroughly blended.  Then add applesauce, eggs, vanilla, and just a dash of salt (optional). Mix thoroughly and set aside.

Place smaller bowl on scale. Weight walnuts and remove. Chop walnuts and set aside. Return bowl to scale and weigh flour, rolled oats, and raisins, zeroing out after each addition.  Add the dry ingredients from the smaller bowl plus the walnuts to wet ingredients, folding in gently with a spatula.

Line baking sheets with parchment paper or use silicon liners. Form the raw dough into little balls about the size of a rounded tablespoon and arrange these rounds on the baking sheet leaving about 1 inch (2.5 cm) distance between each one. Flatten each cookie before baking. Place cookies in oven and bake until cookies start to darken, about 17 minutes.  Cool on rack. Store in air tight container.  Or freeze for long term storage.

Deciding to bake my own cookies was an easy decision. They are better, healthier, and cheaper than the competition.  My cookies are better because I can control the sweetness and if you’re like me and do not like your cookies too sweet, you can adjust any recipe to just enough.  My cookies are healthier because I source really good quality ingredients like whole grains, whole nuts, and seasonally dried fruit.  And my cookies are cheaper. Each pound costs me a little over $6.00.  And those are New York City dollars.  Prestigious artisan cookies say from a farmers market or pricy bakery boutique cost as much as $20 per pound here in the Big Apple. And even more, sometimes a lot more.


Nutrients per one cookie serving: 120 Calories, 2 grams Protein, 14 grams Carbohydrates, 7 grams Fat, 1 gram Dietary Fiber.

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Homemade artisan vinaigrette.



Why do I bother making vinaigrette?

Because I really like good olive oil. And no one makes a bottled dressing made with olive oil!

I used to cheat and buy the bottled stuff and believe me I bought the most expensive stuff on the shelf. I looked for front of the package labeling and when I found one with olive oil, that’s the one I picked.

Then one day I turned the bottle around and read the ingredient list. The first thing I noticed was the olive oil was not listed first.  What I found was canola oil or soybean oil. Those are not bad oils, but they are NOT olive oil. And where was olive oil listed? Much further down on the list.

Ingredients must be listed in descending order by weight. For those of you who are not label mavens, it’s okay to market a product and label it olive oil on the front of the label as long as olive oil is listed somewhere in the ingredient list.

That was the day I started making my own homemade artisan vinaigrette.

Now take a look at my vinaigrette pictured above. The ingredient list is short and simple. Olive oil, vinegar, salt.

I should add my cost for ingredients is about three times what I would pay for even the most expensive brand of bottled dressing because good olive oil is not cheap.  This cost factor explains why most people are okay with a blend.

My oil of choice is Arbequina olive oil from California. Olive oil is shelf stable, but unlike wine, olive oil doesn’t benefit from aging. Every November after the harvest, I order 6 liters so my vinaigrette is always made with an oil that is less than 12 months old. I use a good vinegar (7% acidity) and salt.

Most recipes I see for vinaigrette are volume based. My preference is weight based and I use my scale. No measuring cups to wash. No waste. And that’s good because at the price I pay for my olive oil, I can’t afford to waste a drop. Both volume and weight are referenced below however because most of you probably do not have a scale yet.

275 grams extra virgin olive oil like Arbequina (300 ml or 1 1/4 cup plus 1 teaspoon)

100 grams Sherry or wine vinegar (100 ml or 7 tablespoons)

5.8 grams salt (2 level teaspoons)