In the Kitchen: Chiquetaille de Morue and Ginger Infused Sorrel

In this episode, learn how to make Chiquetaille de Morue and Ginger infused Sorrel
Cooking in the Kitchen is Neki Mohan, VP of Multi Cultural Business & Community Engagement. She is an award winning veteran journalist of 30 years, she has worked at 10 TV stations in US cities, most recently at The ABC station in Miami.

Shredded spicy cod with pickled peppery herbs and seasonings paired with a ginger infused chilled sorrel mocktail

Chiquetaille de Morue

Ingredients:

1 lb fresh codfish (substituted for salted cod)
1-2 sprigs fresh thyme
1 stalk scallion, finely chopped
3 or 4 sprigs of parsley, finely chopped
1/4 cup white onion, finely chopped
1 tbsp fresh hot pepper, chopped (Habanero or Scotch Bonnet)
2 tbsp extra virgin olive oil
1 to 2 tsp fresh lime juice
2 cloves garlic, minced
Pikliz (vinegar and lime juice pickled sliced cabbage, onion, tri-color bell peppers, garlic, black peppercorns, scotch bonnet peppers, shallot, scallion)
Whole wheat pita bread, whole wheat toasted crostini and/or vegetable slices

Budget corner:

This dish is primarily made of vegetables, which makes it not only great for your body but also great for your wallet – all the vegetables and herbs needed for this dish amount to only around $2!
The most expensive part of this dish is the cod, but if you would like to reduce the price of this recipe without compromising nutrient value some cheaper alternatives are pollock, halibut, sole or tilapia. Frozen fish is often much cheaper and is just as nutritious as fresh fish.
You can also easily plant leftover fresh herbs such as thyme and basil from the grocery store with stems attached, for an endless supply!
Finally, although buying an olive oil bottle can be expensive, luckily small quantities of olive oil give us big benefits – a $10 bottle actually contains about 64 servings, giving us a $0.15 expense for every meal.

Why is this dish great for us?

With the combination of omega-3s from the fish and fiber from both the vegetables and the whole grains, this dish truly packs a health punch. Both omega-3s and fiber intake have been linked to heart health and a lower risk of heart disease and stroke. (1,2,3)

But it’s not just about what you eat – it is also about HOW you eat it. We will be steaming our fish today because it is a great alternative to frying, which, in frequent amounts, has been linked to a higher risk of adverse health events. (4) This is because fried foods are high in saturated and trans fats, which can increase our blood lipids and put us at a greater risk for heart disease. (5)

Instead of using condiments that are high in saturated fats or trans fats such palm oil, hydrogenated oils, or butter we have added flavor with fresh herbs and spices. This simple change not only makes our meal less calorie-dense and helps us maintain a healthy weight, but also adds health benefits. Research has given us evidence that herbs and spices pack antioxidant and anti-inflammatory effects. (6)

In short – delicious dishes like this one can help you live a long healthy life, not only because they pack heart-protective nutrients, but also because their flavors can make a healthy diet more sustainable in long term. We hope you will enjoy it!

Method:

Season the fresh cod with salt, pepper on both sides
Heat 1 tbsp of olive oil to medium heat and add cod and sprigs of thyme. Cook for about 2- 3 minutes on each side. Take off the heat and set aside to cool.
Combine the scallion, parley, onion, fresh chopped hot peppers, olive oil, lime juice and garlic into a bowl. Shred the codfish and then add it to the same bowl, then mix well. Add salt to taste.
Garnish with pikliz
Pair with whole wheat toasted pita, crunchy vegetable crudité platter or toasted whole grain crostini slices
Enjoy!

Small healthy changes:

Fresh cooked cod instead of salted cod
Use herbs, seasonings and salt free spices for flavor
Reduce oil and use extra virgin olive oil
Serve with whole grains and vegetables instead of simple starches
Pickled spicy vegetables, herbs and peppers add fiber and flavor

Chilled Ginger infused Sorrel:

Ingredients

2 cups whole, dried sorrel (dried hibiscus)
2 tbs of ginger
1 orange peel
2 cinnamon sticks
6 cups water
6 chopped dates to boil with mixture

**add 1 tsp of date sugar to sweeten as a healthy option

Budget corner:

Since dried hibiscus has a high shelf life do not be afraid to look for it online where it might be cheaper than at a grocery store! In 2010 the USDA estimated food waste to be 122 billion pounds and costed the US almost $162 billion. Since the average American spends a lot of money on food waste, buying a few healthy items with a higher shelf life is one way to make healthy eating affordable!

Method:

Add the dried sorrel, ginger, orange peel, cinnamon sticks, chopped dates and 6 cups of water to a pot, then cover and bring to a simmer.
Allow it to sit for 30 minutes, then turn the heat off.
Once the mixture has cooled off, refrigerate overnight (this creates a stronger flavor).
Strain the ingredients out of the mixture and then add ice
Garnish with a cinnamon stick or slice of orange

Small Healthy Changes:

No alcohol
Substitute sugar for dates or date sugar

Why is this drink great for you?

In excessive amounts, the consumption of alcohol can lead to the development of chronic diseases such as high blood pressure, heart disease, stroke, digestive problems, cancer, a weak immune system, memory and cognitive impairments, depression, anxiety, substance use disorders and more.(9) For this reason, substituting alcoholic drinks for delicious mocktails from fresh ingredients can be a wonderful way to boost your health! Our drink also goes the extra mile because it packs a punch of antioxidants and vitamins from the fresh ginger, the cinnamon and the hibiscus. We also added natural sweetness from chopped dates, which have more vitamins, minerals and a lower glycemic index than regular sugar. Not to mention that making this drink instead of buying it, allows us to control the amount of sugar we add, which is another important factor in maintaining overall health. (10)

Sources:

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