Cannellini, Tuna and Herb Salad

This is the perfect summer lunch.  Light, refreshing and healthy with a huge dose of fresh herbs.  You can use whatever herbs you have on hand, parsley and mint are always excellent, rosemary and tarragon would also taste delicious.  This salad would be great on sandwiches, on lettuce or just by itself served with hard boiled eggs, avocado and tomato.  The options are really endless. 

2 cans tuna drained

1 15 oz can cannellini beans drained and rinsed (other white beans such as great northern would also be good)

1 cup loosely packed roughly chopped herbs.  I used a combination of parsley, mint, dill, basil, lavender and thyme

juice of 2 lemons

2 tbsp sherry vinegar (red wine vinegar would also be good)

1 tbsp Dijon mustard

1 tsp salt

1 small shallot finely chopped

pepper

¼ cup extra virgin olive oil

Make the vinaigrette by adding the herbs, lemon juice, vinegar, mustard, shallots, salt, pepper and oil.  Allow to sit 5 minutes to let the herbs soften.  In a large bowl, combine tuna and beans and then add the vinaigrette.  Combine everything.  Enjoy!  

Get On Your Feet

HOLY HOLY!  Sorry for that more than brief absence.  I am glad I bought comfortable shoes because they are the only thing keeping me standing--along with fear, adrenaline, motivation and a healthy reliance on Diet Dr. Pepper (love this Texan Dr. Pepper phenomenon).   The theme of my residency seems to be MOVE!  GO! GO! GO! Faster, faster, faster.   Don’t breathe, don’t stop, don’t sit down.   As one of my senior residents told me, “Don’t tell me you’re going to do it, just do it!”

It’s been incredible.  I feel exhausted, but satisfied at the end of the day.  I’m learning how to give appropriate, effective care, and the whole environment of frenetic energy is encouraging the more manic side of my personality to emerge.   I really hated sitting around in medical school waiting for things to happen, and I’m happy to be working at work.   Besides, doing C-sections and deliveries couldn’t be more fun.

Didn’t you know standing at work is good for you?   Sure if I keep this up I’ll probably have varicose veins by the age of 30.  Even so, I feel energized.  A couple of months ago, the New York Times profiled a certain type of desk that is adjustable for people to work standing up.  One recent study from Canada showed that in a cohort of 17,013 people, those that spent almost none of their time sitting had a significantly reduced mortality rate compared with those that sat more, even when sedentary subjects participated in vigorous exercise (1). 

So, what to eat to keep you on your feet?  Well, I don’t get to eat much during the day, but I made some food that is great for any meal of the day be it breakfast, lunch, dinner or a midnight snack.  There is nothing quite as delicious as some high fiber, well seasoned black beans and brown rice to give energy and not drag you down. 

I know, if I were on Top Chef and I served canned beans I’d probably get sent home, but let’s be honest, I’m not the queen of dried beans and they take forever.   This recipe uses black beans and cooks them with veggies and spices, topped off with a little vinegar, fresh cilantro and queso fresco for a vibrant, warm and delicious meal. 

Black Beans and Rice

1 medium onion finely chopped

1 carrot finely diced

1 jalepeno finely chopped

2 cloves garlic finely chopped

2 tbsp veggie oil

salt to taste

½ tsp dried marjoram

½ tsp Mexican oregano

2 tsp ground cumin

2 tomatoes diced

2 cans 15 oz black beans drained and rinsed

¼ cup – ½ cup water (depending on how soupy you like your beans)

1 tsp apple cider vinegar

1 tsp (or more for spice) hot sauce

fresh cilantro and queso fresco for garnish

Over medium high heat, preheat the oil in a saucepan.  Add the vegetables, salt generously and cook until carrots are soft.  Add the spices and cook until aromatic about 30 seconds.  Add the tomatoes and cook until begin to release juices.  Add beans and water, salt to taste.  Turn heat down to medium-low and simmer beans for about 15 minutes until canned taste has disappeared and flavors are melded.  Add vinegar and hot sauce.  Serve with brown rice and garnished.

Or, just do what I do and shove a string cheese in your mouth when nobody is looking.

1.Katzmarzyk, PT.; Church, TS.; Craig, CL.; Bouchard, C. “Sitting time and mortality from all causes, cardiovascular disease, and cancer.” Medicine & Science in Sports & Exercise, v. 41 issue 5, 2009, p. 998-1005.

The Laws of Attraction

Scientists have been attempting to understand what makes one human being crave another human being.  Recently, studies have shown that it’s true; primal instincts and pheromones are a key part to promoting human desire. 

Since I’m in the business of taking care of the end result of a passionate embrace (ahem, birth), understanding human attraction is deeply important to me.  The research behind human attraction is fascinating.  There are well methodized studies and theories to show that scent is a powerful factor in sexual desire and that attractive smells are genetically mediated. 

Theory suggests that people, as well as mice, fish, lizards and birds, are attracted to the smell of those who have different genes for building the immune system (the HLA and MHC system) [1].   This theory concludes that mating with somebody who has a different immune system will create more diverse offspring, hence promoting evolution of a more immunologically robust generation.  Each person has her own “body odor fingerprint” according to a study chemically analyzing sweat of 197 Austrian Alp dwellers, and this is thought to be related, at least partially, to a person’s genetic makeup. [2]

All of the major studies on scent revolve around women or men smelling unwashed T-shirts of those of the opposite sex.  In one fascinating experiment published in Nature Genetics, women smelled T-shirts that men wore for two days without deodorant [3].  They were unaware of what they smelled, and were asked to rank the odors in terms of pleasantness.  Women found the t-shirts to be pleasant smelling, and each woman was attracted to the scent of a different t-shirt whose wearer had a unique genetic makeup similar genetically (but only slightly) to the HLA inherited from her father. 

While important for professional and social interactions, showering is optional in love.  In another experiment, 58 Brazilian students, 29 male and 29 female participants, were allowed to shower but they were only allowed to use neutral smelling soaps while wearing a garment over their sternums for five days.  When smelling the garments, there was again a significant correlation between genetics and attractiveness, but only with women smelling men.  Men’s noses are not quite as attuned [1].    

When it comes to eating, sometimes primal behavior wins too.  Men and women do have some similarities when it comes to basic instincts.  Sometimes you just want to rip into a hunk of flesh (and if you don’t, forgive my vulgar words). 

While this meal might not spark passion between your partner and yourself, it will certainly be an intense relationship between you and your meal.   Here I prepare T-bone steak, medium rare (although tragically I overcooked mine) simply prepared with a tomato-chili relish, black beans, and buttery rice.  It has whiffs of a worn T-shirt, in a good way.  It’s time to turn down the lights to the kitchen and have a romantic evening with the skillet, open your nose, and your mouth.  MMMMM

T-bone steaks with black beans, rice and tomato chili relish

Relish
3 long red chilies
1 jalapeno
1 medium tomato
¼ large red onion
4 cloves garlic
2 tbsp cider vinegar
½ tbsp salt
Pinch oregano
½ tsp honey
2 tbsp (plus) water

Preheat oven to 425.  In large baking dish place chilies, tomatoes, onion, garlic and bake for about 25 minutes or until skins are peeling on peppers and veggies are fragrant.  When cooked, remove from oven, cool, peel tomatoes and peppers and seed peppers to taste.  To blender add all ingredients, blend until smooth adding water until desired consistency.

Buttery rice
1 tbsp unsalted butter
1 tsp olive oil
½ carrot finely diced
3 green onions using whites and first part of greens, finely sliced
½ tsp salt
1 cup red rice (or other whole grain rice)
2 cups water

Melt butter and olive oil on high heat, sauté onions and carrots until soft, about 3 minutes, add rice and salt and cook rice until starts to stick to pan.  Add water, bring to boil, reduce to low and cover.  Cook until tender about 45 minutes.  Do not stir!

Beans
¼ cup chopped red onion
1 clove garlic finely diced
1 tsp ground cumin
15 oz can black beans with liquid
¼ cup loosely packed chopped cilantro

With a splash of olive oil on medium high heat, sweat onions and garlic until tender about 5 minutes.   Add cumin and cook for about 1 minute.  Add beans with liquid and cilantro, cook until liquid reduced, about 10 minutes, and mash with potato masher.

Steak
2 ¾ lb T bone steaks (or whichever cut you like)
Over medium high heat add splash of oil into skillet, cook salted steaks 3-4 minutes on each side.

1. Santos, PS.; Schinemann, JA.; Gabardo, J.; Bicalho Mda, G. “New evidence that the MHC influences odor perception in humans: a study with 58 Southern Brazilian students.” Hormones and Behavior, v. 47 issue 4, 2005, p. 384-8.
2. Penn, DJ., et al. “Individual and gender fingerprints in human body odour.” Journal of the Royal Society, Interface / the Royal Society, v. 4 issue 13, 2007, p. 331-40.
3. Jacob, S.; McClintock, MK.; Zelano, B.; Ober, C. “Paternally inherited HLA alleles are associated with women's choice of male odor.” Nature Genetics, v. 30 issue 2, 2002, p. 175-9.