by Sam Tackeff | Apr 6, 2013 | Lunch, Wellness
For most people, the weekend is a time for indulgence and excess, but for me, the weekend is about relaxation, rejuvenation, and making healthy choices. For the past few months, I’ve been settling into my work rhythm, trying to balance my new role and responsibilities with my passion for being active. I feel so lucky to be working for a fitness company that allows me to leave early once a week to head to the gym – as long as I’m getting my work done – but I do really miss my noon workouts from when I was working from home. So instead of sleeping in on weekends, I try to get in a double dose, heading in both Saturday and Sunday for what feels like adult recess.
This past five weeks, I’ve been competing in the CrossFit Open, pushing myself to the upper limit of my athletic ability. Week one we tackled dreaded burpees and snatches, week two had me pushing hard with the 75 pound shoulder to overheads, week three I got in more than a hundred wall balls at 20 pounds when I had previously been using an 8 pound ball in workouts. Week four was my absolute nemesis, fighting multiple days to get the *single* rep I needed to move on to round five. 95 pounds was 10 more than my PR for the clean and jerk, and my form (not the weight itself) was holding me back. It was a collective gym effort to get me to that rep – and after days of no success, Coach Steve helped me make magic happen and I got it done. This week was a deadly combo of thrusters and chest to bars. I’ve been able to muscle a handful of chest to bars this week, but couldn’t manage them after the first set of thrusters. But I’m getting there. And with each new PR, I feel stronger and more confident to keep pushing myself. Every single day I feel thankful for how far I’ve come, and for how it makes me feel as I set about conquering life.
Unlike my grandfather, who used to barter gym time for a donut and a cigarette – I like to reward myself for my workouts with a cup of black coffee, and a highly nutritious meal. (I do think that he’d have been amused and proud of my athletic achievements, given the turnaround from my sedentary teenage hood.)
I make sure I’m getting in lots of greenery – pounds of leafy greens, especially if I haven’t been the most attentive during the week. I’ll usually cook up a large bag of collards or what Trader Joe’s calls “power greens”, sometimes with a bit of bacon, or plain with a little bit of garlic, shallot, and cider vinegar, and use them as the base for the majority of my meals.
I’m particularly fond of making salmon salad (see above, with the heaping portion of broccoli raab and garlic), or opening up a tin of sardines, and making a dressing with the fish infused olive oil and some fresh lemon juice. The photo has them served over some steamed green cabbage, and sprinkled with some bourbon smoked paprika. I try to eat little fishes at least once a week, but sometimes I’m negligent. Really, you can’t go wrong with sardines.
On cloudy or cold days, I go with soup. This was a beef, tomato, and carrot soup I picked up from Formaggio Kitchen a few weeks ago, and savored it while simultaneously reading my Kindle, flicking through Twitter, and with my computer at arms reach. Some of my habits are less healthy than others.
And then, there’s my favorite lunch staple: the avocado. I went nearly three weeks without avocado last month, and it was a travesty. Here’s my new favorite – avocado halves with sherry vinegar, salt, and a sprinkle of black pepper. If you can find a nice ripe avocado, try eating it this way, you won’t be disappointed.
by Sam Tackeff | Oct 13, 2012 | Seafood, Writing
For years I’ve wanted to make, and share, a daily practice of writing, but I was too anxious to start. The act of writing really wasn’t the problem; I was afraid of not being good enough, profound enough, or not being the best. So I just didn’t write. While I’m certainly not shy or quiet, there have been many occasions in life where I’ve missed out because of this fear.
A funny thing happens when you commit to something and stick with it. Your life starts changing, fast. Seemingly impossible things completely unrelated to your original goal start becoming possible. When I started writing here regularly again, I had to consciously put aside my anxiety about being the best, and remind myself why I was here: to cultivate a daily practice of writing and photography, to support myself during the challenge, and to be part of a community who shares my values and inspires me daily. I still have to remind myself, I think we all do sometimes – you are worth it, don’t let fear hold you back.
My day started out uncharacteristically. I was supposed to have a meeting mid-morning over coffee, but it was re-scheduled, so I worked most of the morning before I realized that I had neither eaten anything nor had my caffeine. Around noon, I grabbed this Spencer apple and headed out the door to pick up some George Howell coffee at Formaggio.
It was brisk, but sunny, so I took the opportunity to take a half hour walk around Cambridge before heading back home. I had planned on running in the evening, but was feeling a little bit under the weather, so the walk seemed like a good compromise.
In the late afternoon, I put together a salmon dish that I was working on for a secret project. Not being able to keep a secret, I went ahead and shared a photo of it on Instagram, so there’s no hiding it here. (I’ll post the recipe next week.)
Lately, I’ve been working on practicing better self-care. As a coach, I was trained on the value of self-care for optimal health and wellness, but practicing what I preach in this area has always been difficult. When I was living in San Francisco, practicing mindfulness/meditation based stress reduction, getting regular massages and chiropractic adjustments, acupuncture, and practicing regular yoga were all part of my routine and provided tangible benefits, but in the past year I’ve regressed.
So I took my own advice, and went for a manicure and shoulder/neck massage at MiniLuxe. The color is OPI, I think either Sweet Heart or Hopelessly in Love, but honestly I didn’t check. For hands that have suffered mercilessly in the kitchen and the gym, I thought they turned out remarkably nice.
For dinner, I cooked flounder filets in olive oil, seasoned with Turkish fish seasoning. For light flaky fish like flounder, I usually cook them on one side for a few minutes, and baste the top with hot olive oil, which cooks it through without needing to flip it.
I baked a sheet tray of parnsip fries with rosemary, and served myself up this not quite as indulgent version of fish and chips.
For dessert, I baked a few pumpkin walnut cakes from this recipe. They didn’t quite turn out as successfully as I’d like, but when I tweak the recipe to perfection, I’ll post it.
by Sam Tackeff | Sep 11, 2012 | Indian, Seafood
And like that, the weather in New England seems to have turned the corner to fall, although I’m not quite sure it’ll stick. We might have more summer yet. Or so I’m telling myself. In the mean time, last night was the first night that I’ve been alone in a long time (I nervously sent Devon off to North Carolina for a conference). It was cool out and I was craving a bowl of something warm and deeply comforting. With the last of my wild Coho salmon I was sent by Copper River/Prince William Sound Marketing Association, I decided to make a simple curry for myself, inspired by a Nigel Slater recipe.
I don’t think that most people associate fish with curries, but warming spices go wonderfully with fish strong enough to stand up to them. Or, as Tamar Adler reminds us in An Everlasting Meal, they are perfect for strongly flavored fish (like bluefish), that you may have left a little bit too long in the fridge.
I made my curry and served it with cauliflower couscous, which, is just blitzed cauliflower that I heated up for about five minutes in a pan with a little bit of coconut milk and some salt. It shares the texture of couscous, is perfect for sopping up the creamy curry, and has the added bonus of being nutrient-dense veg. (You can also make cauliflower into “rice”, which may or may not have been what I was attempting to do… until I went ahead and over did it by 20 seconds in my processor.)
The great thing about this curry, as with most every soup, or stew, is that it tastes absolutely fantastic the next day. Even cold. Which is exactly how I’m eating the last bits, gleefully as I write this.
A warming salmon curry
serves 2
If you don’t have all the spices on hand, and have a good curry blend (such as Trader Joe’s), go ahead and use a tablespoon of that instead. But, take note that these are really useful spices to have on hand, so you might as well just go and buy them.
1 wild salmon filet, 1 – 1.5 lbs.
salt and pepper
1 medium onion
1 Tbs. coconut oil
1/2 tsp. mustard seeds
1/2 tsp. turmeric
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. ground chiles (I used Turkish Urfa biber)
1 can (14 oz.) whole, peeled tomatoes in their juice
1/2 cup coconut milk (full-fat, don’t skimp!)
1. Remove the skin, and chop your salmon filet into large pieces (about 2-inch cubes), and season with salt and pepper, and set aside. Put together your spices in a small bowl, and set aside. Chop up a medium onion, and warm it in a large skillet on medium heat in a tablespoon or so of coconut oil. Stir about until it softens, being careful not to let it burn.
2. Add the spices to the onions, and stir gently for about 30 seconds, until the aromas start wafting up to you. Add your can of tomatoes, with the juice, and break the whole tomatoes up with your spoon. Stir, and let the mixture bubble and the flavors meld for about 10 minutes, stirring occasionally. Taste your sauce, and add a little bit more salt if need be.
3. Add your salmon, nesting it gently between the tomatoes. Let the salmon cook for five minutes on one side, and carefully turn over, letting it cook for another five minutes. Pour in your coconut milk, and simmer for about five more minutes. Serve warm, over rice, or cauliflower rice.
by Sam Tackeff | Sep 10, 2012 | Books, Seafood
For the past few months I’ve been getting shipments of wild Alaskan salmon from Copper River as part of the Fresh Catch Crew. Folks who follow me on Twitter likely saw me tweet gleefully about it, live-documenting my gravlax making. I’ve posted on Facebook, and there have been many pictures on Instagram, but I’m finally sharing here on this somewhat neglected blog of mine. Why is it that social media seems to be taking up all of my time? I digress.
Let me begin by mentioning that fresh wild salmon from Alaska is seasonal, and is nothing like the sad, pathetic, light pink, often bland farmed stuff. Its deep orange flesh is rich, silky, nutrient dense, oily, and supremely flavorful. Most of the time I simply season my fish with salt and pepper, maybe a little cumin, and put it on the grill.
It’s nearing the end of salmon season, and I’m hoping that you’ll be inspired to pick some up before the summer ends, and make this recipe. It’s a dead simple one, from Melissa Clark‘s ‘Cook This Now‘.
Melissa’s cookbook is one that I’ve turned to again and again in the past year – as you can see, it’s been tabbed up with stickies, and I’ve been consistently pleased with her recipes. There is something about Melissa that inspires confidence and creativity in the kitchen, and I’ve long admired her column in the New York Times. A few years ago we had the privilege of hosting her at Omnivore Books, and she was truly as lovely in person as I had imagined.
So about this fish.
Yesterday, a package was waiting, with the first of the Coho salmon. Copper River is home to King, Sockeye and Coho, and while most people seem to favor the King salmon, I have to say that I really enjoyed the wild Coho. Its generally a bit milder of a fish, and is quite versatile.
As soon as I took the fish out of the box, I set to work gathering my ingredients for dinner. This recipe has just a few ingredients – salmon, cucumbers, butter, garlic, fresh herbs and citrus. It’s something you could put together on a weeknight even if you are exhausted, and it feels fancier than it is.
The first step, which of course, I managed not to get a picture of, is to heat the butter on medium high heat, and cook until foam subsides and turns to a deep golden hue, about 3 minutes. You’ll want to watch the pan for this – don’t be tempted to wander off, lest your butter burns and you have to throw it out and start over again.
If you wish, say, because you are on a month long Whole30, you can substitute ghee – which has some of the nuttiness, but won’t quite be the same. (I’ve made this recipe with both, with similar success.)
The next step, is to season your salmon with salt and pepper. The recipe calls for two 6-8 ounce filets, but I had a gorgeous one pound filet that I left whole. Add your fish to the pan, skin-side up, and cook for three minutes, resisting the urge to touch it, prod it, or poke it. This is a good time to peel and chop two cucumbers if you haven’t already.
After three minutes, add your cucumbers, season them with salt and pepper, and gently stir to coat with the butter. After three more minutes, gently flip your fish, making sure that the skin gets good contact with the pan, and isn’t sitting on cucumbers.
Add the minced garlic to the cucumbers, and cook for 2-4 more minutes, until the fish is done. I like my fish on the rare side, so I took mine out of the pan after two, but left Devon’s half in for an extra few minutes.
To finish the cucumbers, add fresh herbs – I added chopped mint, but dill and cilantro would be good as well – stir, and season to taste.
Spoon the cucumber and butter over the salmon, and serve with several wedges of citrus. I used lime, but you could also use lemon. The lime cuts the richness, and adds much needed pep to the dish. Don’t forget it!
Melissa Clark’s Wild Salmon with Brown Butter Cucumbers
Find the original recipe here in the NYTimes
serves 2
2 tablespoons unsalted butter (or ghee)
2 thick, wild salmon fillets (6 to 8 ounces each)
Kosher salt or freshly ground black pepper
2 Kirby cucumbers, peeled and diced into 1/4-inch cubes
2 garlic cloves, minced
2 tablespoons chopped fresh herbs (dill, cilantro, or mint all go well here)
1 to 2 teaspoons fresh lemon or lime juice, more to taste.
1. In a large skillet, melt the butter over medium high heat, and cook until foam subsides and turns deep golden hue, about 3 minutes. If using ghee, note that there are no milk solids to foam and brown, but you can still let it cook for a few minutes.
2. Season your salmon filets with salt and pepper. Add the salmon skin side down, and let the filets cook for 3 minutes. Resist the urge to touch or fiddle with it. As you wait, peel and chop your cucumbers. Add the cucumbers to the pan and season with salt, stirring to coat the cucumbers with butter. Cook for three more minutes, and flip the fish.
3. Add the minced garlic to the cucumbers, and stir. Cook until the fish is done, about 2-4 minutes more. Remove the fish from the pan and transfer to two plates.
4. Stir the fresh herbs into the cucumbers, and stir just to incorporate the flavors. Take off the heat. Squeeze in your citrus, season with salt and pepper if needed, and spoon over the fish.
by Sam Tackeff | May 31, 2009 | Pantry Staples, Seafood, Soups
Can you see it there in the dark light? It’s some delicious Salsa Salmon with Brown Rice and a very quick Black Bean Soup, (I promise you). For some reason, the three (3) cameras in my home managed to fail last week all at once. I was cooking in the mid evening, and watching the sun slowly descend as I tried painstakingly to compose the shot and take some photos – oh, no battery – gah, wrong lens – wait! why won’t you take photo without flash – sometimes these are the things you have to deal with.
But let me tell you a bit about this stuff. It was goooood. Really, really, completely satisfyingly good. I might end up making it every week good. It’s something you can put together without much effort and most of it is hands off, if you have a little time to wait and let the flavors marinate.
The secret? Store bought salsa. About an hour before eating, I take my pieces of salmon out into a dish, and coat them with about a cup of salsa – I used Mrs. Renfro’s Habanero Mango Salsa- and shove it back into the refrigerator. This can sit here for an hour or more (more is better) and if you want, you can check it halfway or so and turn the fish over.
Then I get started on the brown rice. Brown rice is fickle. I’d give you an exact time of how long it takes to cook, but it seems to depend on a thousand variables that I can’t quite pin down. Usually I check Mark Bittman’s ‘How to Cook Everything’ to check up on grain cooking times. It usually takes me about an hour. When the brown rice is done, I turn off the heat, cover it with a cloth, put the lid back on, and get a start on the rest of the meal. I get the black bean soup started, and once it’s going, then take the salmon out and cook it- usually it takes about five minutes on each side on medium heat for how I like it (a little rare).
When everything is done, you can plate it, and serve it with the rest of the salsa from the jar.
Really Quick Black Bean Soup
serves 2 or 3 as a generous side
Ingredients
1 tablespoon olive oil
1 heart of leek, chopped (or small onion)
1 clove garlic, minced
1/2 tablespoon cumin
1 teaspoon oregano
1/4 teaspoon chile powder
1 large heirloom tomato, chopped
1 can black beans, undrained
salt and pepper
Method:
1. In a medium saucepan, heat olive oil over medium heat, and add leek (or onion) and garlic, and cook for about five minutes, stirring so they don’t brown.
2. Add the spices, and give a stir. Then add in your tomato and your beans, and let cook for ten minutes or so on medium heat, and season to taste.
It’s almost as easy as opening a red can of pre-made Goya black bean soup mix, except you know, it’s better for you.
