Tomatillo Sauce

From left to right, a tomatillo with it's papery husk, a tomatillo
with the husk still attached at the top, and a peeled tomatillo.

Tomatillos are not tomatoes but are part of the same family.  Tiny seeds inside look like the tomato and it is easy to see why the mistake is often made.  They come wrapped in an inedible paper-thin husk which is removed before cooking and eating.  The tomatillo inside is slightly sticky and needs to be rinsed off before proceeding.

Tomatillos made into green sauce is divine.  I am such a nut for this sauce that I make it and freeze it so I can have it year round.  Tomatillo sauce is great in tacos and enchiladas and is prominent in Mexican cooking.  Mix it into pulled pork or shredded chicken as a great base for tacos or burritos.   Another idea is to spoon tomatillo sauce over poached eggs on corn tortillas, a green version of huevos rancheros.  Enjoy!

This recipe was inspired by Tyler Florence on foodnetwork.com. 

Makes 2 cups                    Prep and cooking time:  about 30 minutes

1 pound whole fresh tomatillos, husk removed
2 cloves garlic, peeled and halved
1/2 yellow onion, chopped
1/4 - 1/2 fresh jalapeno, chopped
1/2 cup chopped cilantro
salt and pepper to taste

Rinse the tomatillos and add to a pot along with the garlic, onion, and jalapeno.  Add water to cover the vegetables and bring to a boil.  Cook until the tomatillos are tender, about 7-10 minutes.  Remove from heat.

Tomatillos, onion, garlic, and jalapeno go into the pot with
enough water to cover.

Using a slotted spoon, remove the cooked vegetables from the pot and place in a blender.  Add the cilantro and blend until smooth.  Season to taste with salt and pepper.

If you like more heat, add more jalapeno.  If you like a bit of tartness, squeeze lime juice into the mix.

Add done!

An entire batch of tomatillo sauce offers almost 10 g fiber, about 5 g protein, and about 170 calories.  I usually limit or omit the salt.  Just go easy on it.

- Kim Fielding

Avocado Ole

Avocados and guacamole made with mashed avocado with lemon, salt and pepper.

The avocado is a fruit native to the warm climates of Mexico, Guam, Central and South America. It is unable to tolerate frost, so it is cultivated in tropical or sub-tropical climates. Although avocados are available year-round, they are most abundant in California in the spring and summer months and from Florida in the fall months.

A medium avocado has a high-fat content of around 80%; however, most of it is monounsaturated fat such as the health-promoting oleic acid. They contain more than 1-1/2 times the potassium found in bananas and are rich in the E, K, and B vitamins. Amazingly, they are the biggest fiber providers of any fruit with ¾ being insoluble and ¼ being soluble fiber. When the Alpha Plan recommends ¼ of an avocado in salads or on a sandwich, that serving includes approximately 2-1/2 grams dietary fat and only 70 calories.

Guacamole is probably one of the most well-known avocado treats, but it is also enjoyed chopped raw in salsas, sliced raw on sandwiches and in salads, and on top of soups and stews. It can be blended into a salad dressing and spread onto sandwich bread and used instead of mayonnaise.  If you don't use your entire avocado right away, seal it tightly with plastic wrap and keep in the refrigerator, preferably with the large pit in it.  Brown spots can be cut out or around and the rest of the avocado should still be good.  Enjoy the following recipe with your chicken or fish, or however you like it!

Avocado and Tomatillo Salsa
The tomatillos and avocado provide a Latin American twist to your meals.

serves:  6                    prep time: 15 minutes

10 medium tomatillos
2 tablespoons chopped fresh cilantro
1 large shallot (can substitute scallions or other onion), finely chopped
1 garlic clove, finely chopped
1 firm-ripe California avocado
1 tablespoon fresh lime juice, or to taste
Salt and pepper

Heat a pot of water seasoned with salt to boiling. Discard the husks from the tomatillos and rinse them under warm water to remove stickiness. Cook them whole in the boiling, salted water for 8 minutes or until they feel tender when poked with a knife.  While they are cooking, place cilantro, shallot, and garlic in a large bowl.  Cool and then chop tomatillos and add to cilantro mixture, tossing to combine. The tomatillos will exude a lot of juice. Add that to the bowl as well.

Peel and pit avocado and cut into 3/4-inch pieces. Add avocado, lime juice, salt and pepper to tomatillo mixture, gently tossing until just combined.  Adjust seasoning if needed.  Salsa may be made 4 hours ahead and chilled, its surface covered with plastic wrap. This recipe makes about 1-1/2 cups, or six servings as a topping for your cooked lean meats.

Calories: 70 per ¼ cup serving

Menu Suggestion: (per person less than 500 calories)

1 4-oz. piece of white fish such as baked cod, or
3 oz. chicken breast topped with
¼ cup Avocado and Tomatillo Salsa

1 cup sliced and sauteed zucchini with
cumin and oregano

½ cup each roasted or grilled red pepper and red onion

½ cup black beans

Light coffee sprinkled with cinnamon or
cinnamon herbal tea

- Kim Fielding