Eating Healthy, Hardy And Heartily

This is the time of year when many people have resolved to eat foods that are good for them.

But that doesn't mean they can't be enjoyed!

And nobody knows that better than The Saturday Early Show's latest "Chef on a Shoestring," Christina Pirello.

She wrote the new cookbook, "Cooking the Whole Foods Way," which focuses on healthy foods, and she hosts "Christina Cooks" on PBS - a show that aims to make healthy eating fun and tasty.

Pirello made a healthy, three-course dinner for four on the "Shoestring" $40 budget.

She follows a "whole foods" cooking philosophy: That means healthy, vegan, non-processed foods. While that may sound intimidating to the average cook, the dishes she showed are easy to prepare and very appealing. She believes in shopping for natural, seasonal, organic foods, preparing them simply, and eating a variety of grains, vegetables, soups, beans, and other non-animal proteins.

Pirello's story is compelling - and led to her approach to cooking.

She was a trained chef who, at 26, was diagnosed with terminal leukemia, and was told she had months to live. In desperation, Pirello agreed to try dramatically changing her diet to a "whole foods" or "macrobiotic" one. A few months after embracing it, her doctors were shocked to discover that Christina's cancer had gone into remission. She's been healthy ever since.

FOOD FACTS

Escarole: This leafy green is actually related to endive. It has broader, softer leaves and a milder flavor.

Chia Seeds: These little seeds are full of essential omega-3 fatty acids. Pirello likes to sprinkle them on salads and anywhere else that she can incorporate them.

Semolina Flour: Durum wheat that is more coarsely ground than normal wheat flours.

Almond Milk: Unlike animal milk, almond milk contains no cholesterol or lactose and can be used as a substitute for animal milk in many recipes.

RECIPES:

ESCAROLE AND COLLARD GREEN SALAD WITH POMEGRANATE VINAIGRETTE

3/4 cup pomegranate juice
1 tablespoon grated tangerine zest
2 tablespoons brown rice syrup or honey
3/4 cup extra virgin olive oil
2 to 3 tablespoons balsamic vinegar
2/3 teaspoon sea salt
generous pinch ground cinnamon
1 medium head escarole, rinsed very well, hand-shredded
3-4 collard leaves, rinsed well, stems trimmed, blanched, shredded
2-3 Belgian endive, halved lengthwise, sliced into thin slivers
2 cups red grapes
2 teaspoons chia seeds
2 tablespoons pecan pieces, coarsely chopped

Place pomegranate juice and tangerine zest and brown rice syrup (or honey) in a small saucepan over medium heat. Cook until reduced to 1/4 cup, about 5 minutes. Transfer to a mixing bowl. Whisk in oil, vinegar, salt and cinnamon. Set aside.

Place greens in a mixing bowl and add dressing. Spoon dressing over greens and toss to coat. Transfer salad to a platter and sprinkle with grapes, chia seeds and pecan pieces.

Makes 4 servings.

PASTA WITH WHITE BEANS, TOMATO AND BASIL

1 pound whole wheat penne pasta, cooked al dente, drained well; do not rinse
2 cans organic cannellini beans, drained and rinsed well

For the sauce:
extra virgin olive oil
2-3 cloves fresh garlic, finely minced
1/2 red onion, diced
sea salt
generous pinch crushed red pepper flakes
6-7 vine-ripened tomatoes, diced, do not peel or seed
3-4 sprigs fresh basil, leaves removed from stems, shredded
4-5 oil-cured black olives, pitted, coarsely chopped

Open beans, rinse and drain well.

Place about 2 tablespoons oil, garlic and onion in a deep skillet over medium heat. When the onions begin to sizzle, add a pinch of salt and the red pepper flakes and sauté for 2-3 minutes. Stir in tomatoes and bring to a boil.

Cover and reduce heat to low and cook for 15 minutes. Season lightly with salt; stir in cooked beans, basil and olives and simmer for another 5 minutes. Add pasta.

Transfer to a serving platter and serve immediately.

Makes 4 servings.

You may use a large can (28-32-ounce can) of diced tomatoes in place of the fresh to save time.

ORANGE-SCENTED CHOCOLATE CUPCAKES

1-3/4 cups plus 2 Tablespoons whole wheat pastry flour
1/2 cup plus 2 Tablespoons semolina flour
2 teaspoons baking powder
Generous pinch sea salt
1/2 cup olive oil
1 cup honey
3/4 cup almond milk
1/2 teaspoon red wine vinegar
2 ounces coarsely chopped non-dairy, grain sweetened chocolate chips
2 teaspoons grated orange zest

Chocolate Frosting:
1 cup non-dairy, grain-sweetened chocolate chips
Scant 1/4 cup almond milk
2 teaspoons brown rice syrup or honey
Grated orange zest, for decoration

Preheat oven to 350-degrees and line a 12-cup muffin tin with papers.

Whisk together flours, baking powder and sea salt. Whisk together oil, sweetener, almond milk and vinegar until smooth. Mix wet ingredients into dry to create a smooth batter. Fold in chopped chocolate and orange zest, spoon evenly into cupcake cups and bake for 20-25 minutes, until the tops of the cupcakes spring back to the touch.

Remove from oven and allow to cool enough to handle the cupcakes. Remove from the tin and cool completely on a wire rack

Make the frosting while the cupcakes cool. Place chocolate in heat-resistant bowl. Bring almond milk and sweetener to a rolling boil and pour over chocolate. Whisk until thick and smooth. Cover loosely and set aside for 30-40 minutes to set frosting. Whisk to loosen frosting and spread over the top of each cupcake, garnishing with a sprinkle of orange zest.

Makes 12 cupcakes.

You can also just spoon the chocolate frosting over the cupcakes when it is loose, like a glaze.