- Full Title: Super Nutrition for Babies, Revised Edition: The Best Way to Nourish Your Baby from Birth to 24 Months
- Autor: Kelly Genzlinger
- Print Length: 272 pages
- Publisher: Fair Winds Press; Revised edition
- Publication Date: October 16, 2018
- Language: English
- ISBN-10: 1592338402
- ISBN-13: 978-1592338405
- Download File Format | Size: epub | 12,64 Mb
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Pictured on cover: Chocolate-Topped Strawberry Cheesecake
Pictured on title page: Parmesan Pork Chops with Spinach Salad
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Starters & Snacks
Sensational Side Salads
Pork, Ham & More
Fish & Seafood
Simply Slow Cooked
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The Bread Basket
General Recipe Index
Alphabetical Recipe Index
* * *
What is it?
Our bodies require insulin to help get glucose into our cells for energy. When you have diabetes, your body is either not producing enough insulin to feed your cells or cells are resisting the insulin. When this happens, the level of glucose rises in the blood, leading to a variety of dangerous consequences.
Type 1 diabetes occurs when the body’s immune system destroys the cells in the pancreas that produce insulin. That’s why people with Type 1 diabetes take insulin shots or use an insulin pump.
Type 2 diabetes occurs when your cells begin to resist the insulin produced by your pancreas. Healthy eating, physical activity and regular blood glucose testing are the main therapies for Type 2 diabetes.
Left untreated, high blood glucose can cause nerve damage, kidney or eye problems, heart disease and stroke, so it’s important to talk to your doctor about whether you should be actively checking your blood glucose levels.
The key to successfully managing diabetes is to control blood sugar while getting the right amount of nutrients. And t
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rn. Our lives were changed forever, we felt amazing and my husband’s health was more than great. We decided it was time for a change: this was how our family would move forward. So here we are, much sooner than I expected, with a book to give the world some delicious, satisfying and sometimes wild, sometimes simple recipes that just so happen to be free of meat, dairy and eggs. All whole foods and all fairly easy-to-find ingredients.
People make changes for many reasons. Ours was for health, for keeping my husband feeling good on a day-to-day basis and keeping him alive. Why did we all change? Because we are a family. We are in this life together, the good, the bad and the ugly. And the truth is, my boys are all part him, so the chance that they too have the same issues is pretty high. Me, well, I am in this for support. To show love in a different way. Could I eat what I want when I’m not around him? Well, yes, totally. But in all honesty, I don’t miss meat. Right before we changed our diet, I was pregnant with our second son, and meat repulsed me during my pregnancy. I couldn’t eat it at all, and even the smell sent me to the trash can. Puke city to say the least. So this change wasn’t a huge jump for me. And I feel amazing! I ran my first three half marathons within the first ten months of our new diet with no problems, and got some pretty fast times to boot. My primary care doctor is a plant-based eater herself, so if I ever have issues, she is there for support and has true knowledge of all things medical as related to vegan eating. And so far, we are all doing great.
All that being said, we also live a life of balance. In our home, we are able to control what we make, buy and eat. But out in the world, there are many variables. Which is why we have made a conscious choice to let a lot go. This isn’t what works for everyone, but when we think about our reasons for change, our health, we believe that balance plays a key role in that. For us, trying to control everything at once causes a lot of stress. Stress is a huge factor when it comes to health and can easily counteract any benefits of eating well. We want to raise our kids to have a healthy relationship with food, and we believe part of that is knowing that it’s okay to let it go sometimes. Our kids eat ice cream and cake at birthday parties, they eat candy on Halloween, and when we go out to eat, we don’t worry if our veggie burgers have eggs or if the fries are cooked in the same fryer as the chicken nuggets. This is simply how we are able to maintain a happy and healthy life, which is the number one priority for us and our children. The truth is there is no “food police,” as much as others try to impose that idea on you. There is no magic diet, no magic way to live your life. We are all different and finding that perfect balance is a gift.
Why burgers and burritos with a heavy helping of sauce? Why not burgers and burritos! And sauce is the frosting on the cake, the chocolate chips on the cookie. A plant-based diet does not mean eating only salads. Salad is an appetizer to me. If it’s going to be my main meal, then it better have loads of toppings and a dressing I can bathe in. In fact, just give me a tortilla to wrap around said salad, and then I will be satisfied to the core.
Food needs to get me excited. The mother of all meals is full of nutrients but also satisfies me from the inside out, like being in a cozy blanket on a comfy couch. The unicorn of recipes is what I am trying to deliver here—75 unicorns to be exact. And when I think about unicorns, I come back to patties in a bun or things wrapped in a tortilla. All smothered in sauce. And, yes, all sauces you can eat with a spoon.
Everything in this book is a peek into our daily life. For real, have you seen the photo of me trying to cook a burger while my family is a circus show around me? That is my life. Every. Single. Day. I have mastered the art of dodging children while in the kitchen. And as I do so, I focus on creating flavorful, delicious recipes made with whole foods. This is not to say that we never indulge in processed crap; we do on occasion; remember my talk on balance? But mostly, we can easily satisfy ourselves, and the ridiculous appetites of our three monsters, with whole foods.
Which led me to create this book full of easy-to-find ingredients thrown together into mostly easy recipes, and often devoured by all. Sometimes one kid decides today is the day he refuses to eat anything round. Sometimes meals end up on the floor. But most often, and perhaps after a peek at the dessert the kids won’t have if they don’t eat their dinner (because if you’re not hungry for dinner, then you obviously are way too full for dessert), the food is consumed in utter silence.
Sometimes the kids’ meal looks just like ours, and other times I use the same meal and present it in a little more kid-friendly way. Burgers become nu
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y be more bio-available than plant proteins, but the latter offers benefits that animal proteins don’t, such as fiber and phytochemicals. The proteins we ingest are broken down by our cells into their individual amino acids and then reassembled to build specific new proteins that our body needs. This process is called protein biosynthesis.
Proteins, and more so amino acids, are not only building blocks. They are extremely important to healing. I learned this firsthand when I was hospitalized earlier this year. I had a terrible burn on my leg and foot and was admitted to New York Presbyterian’s Burn Unit for a week. During this time, the nurses repeated over and over, “Drink your shakes, get your protein.” In addition to the three meals, the hospital provided ready-made nutrition shakes that each contained 13 grams of protein. They wanted me to drink three to four a day for increased healing.
However, when I read the ingredients, I realized I wasn’t only getting protein but also all these other things: water, corn maltodextrin, sugar, milk protein concentrate, canola oil, cocoa (processed with alkali), corn oil, soy protein isolate, and less than 0.5 percent of potassium citrate, magnesium phosphate, soy lecithin, sodium citrate, natural and artificial flavor, potassium chloride . . . and that was only the first quarter of the list.
What is all that stuff? After reading the label, I could barely stomach the shakes. The ingredients all seemed to have been extracted or created. Ugh. This made me even more focused on finding healthy, natural sources of protein. I wanted whole foods, not processed shakes.
Essentially all vegetables, grains, beans, nuts, and seeds contain some protein. The difference between animal- and plant-based proteins is usually the amount of amino acids they contain. So, while animal products provide complete proteins, most plant-based sources have some protein but are usually low in certain amino acids. Grains, for example, are low in lysine. Legumes, on the other hand, are high in lysine but low in methionine. Many cultures pair grains and legumes in traditional dishes—rice or corn and beans in Central and South America and soybeans and rice in Asia. The amino acids of the foods complement each other to create whole proteins.
The idea that certain foods are low in some amino acids was discovered in the early 1900s, but it was in the 1970s that the respected, well-known anti-hunger activist Frances Moore Lappé, author of Diet for a Small Planet (Ballantine Books, 20th Anniversary Edition, 1991), suggested that combining foods with specific complementary amino acids at every meal was important. However, Lappé amended the statement a decade later, reporting that it was unnecessary to tediously count amino acids like calories, combining and recording them at meals. This is good news: You can get the amino acids you need from eating different types of plant-based foods and it doesn’t have to be accomplished in the same meal.
Complementary amino acids do not need to be consumed at the same time, but may be eaten over the course of a day. So, if you eat beans at lunch and rice at dinner, it’s the same for your body as eating a big bowl of rice and beans together.
Not to get all science-y on you, but protein is truly fascinating. If this amino acid breakdown interests you, read on. Otherwise, just skip forward to the recipes!
The following page contains USDA daily recommended amounts of amino acids. By comparing tofu and brown rice, you see that 2½ cups of tofu meet those recommendations as do 16 cups of cooked brown rice. This chart shows all the necessary amino acids you’re getting that build proteins from two examples of plant-based foods. Of course, this is not how you should get your protein, as other nutrition would be forfeited, but I think this visual reference makes it easy to understand that plant-based foods are full of proteins.
The Center for Disease Control’s average requirement of protein for women aged 19 to 70 is 46 grams per day, and 56 grams per day for men over 19 years of age.
You can use this formula to calculate the daily amount of protein the United States Department of Agriculture (USDA) recommends you need:
Your weight in kilos × 0.8 grams = number of protein grams per day (or about 0.36 grams of protein per pound)
Some sources say you may need as much as 1 gram protein multiplied by your weight in kilograms if you are getting only vegetarian protein to account for decreased protein bioavailability. Children, pregnant women, the elderly, and even endurance athletes should consult the USDA website (usda.gov) for specific recommendations.
Source: Dietary Reference Intakes For Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, Institute of Medicine of the National Academies, 2002 and 2005, THE NATIONAL ACADEMIES PRESS 500 Fifth Street, N.W. Washington, DC 20001
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oot soup. There are many quickly made things that you can use to add interest to a smooth soup or even build one into a meal.
The advantage of making a pureed soup is that it’s easier than making one that won’t be pureed: you can slice and chop your ingredients in rough chunks, since they’re going to end up blended together. You can also rescue a soup that you cooked too long or one that just isn’t very attractive, for whatever reason, by pureeing it. Here’s the advice of a friend who is an excellent cook (and cookbook author): “When I’m not recipe testing, here’s how I do soup: I take unidentified leftovers from the fridge, place them in a blender, add water, broth, or cream, and blend. Heat and you’ve got soup, but you never know what type. I’ve got a soup like this in my refrigerator, and when someone asked what it was at dinner last night, I said Brown Soup because I couldn’t for the life of me remember what it was originally!” I’ve no doubt that coming from his kitchen, it was excellent. For the rest of us it might be better not to reveal your method if asked. People like to know what they’re eating.
With soups that are meant to be textured, you have to take a little more care with both your cutting technique and your timing. You’ll want your vegetables to look appealing; you’ll want each to be cooked properly; and you’ll want them to fit in your soupspoon, which means no overhanging slippery leaves that will be hard for the diner to manage. The advantages of such soups are that they are always interesting to look at and can present you with a world in a bowl through the layering of ingredients. You might puree a portion to give a little more cohesive background to all the parts, and if you’ve made a great deal of soup, you can always puree leftovers for variety.
A garnish is something you add for looks, like an unblemished sprig of cilantro, but finishing a soup is about adding those final elements that bring everything together and make it complete. Finishing can be as simple as swirling a spoonful of salsa verde or seasoned yogurt into a soup, or it can be a bit more complex, such as making mushroom duxelles and spreading them over toast or separately cooking barley, mushrooms, and leeks to give a creamy barley soup a bit of glamour. After making the stock and the body of the soup, finishing is the step that gives your soup the right dose of freshness, flavor, or texture, as well as style and panache.
Most of the recipes are for soups that can be simply ladled into a bowl, then finished. In such recipes, the serving amounts are given in cups or quarts. However, a few soups are composed of a number of elements (Onion Panade with Olives and Lemon). For such soups, the number of servings the recipe makes is the amount indicated.
Making Vegetable Stocks: Some Guidelines
THIS INFORMATION will not be new to those who know my books. I’ve included it in one form or another in almost every one. The principles don’t change much from year to year, yet there’s some new material here, plus the basics for those of you who are first-time soup makers.
• Stocks are not a catchall for old or spoiled vegetables, but they can accommodate last week’s carrots, mushrooms with open caps, somewhat wilted greens, and so on. If in doubt, ask yourself “Do I want to eat this?” If you don’t, then don’t put it in the stock.
• The more surface area exposed, the more quickly the vegetables yield their flavors, so roughly chop stock vegetables into pieces about an inch square.
• The more vegetable matter you use in proportion to water, the richer the flavor.
• Sautéing, roasting, and otherwise browning your vegetables first in a little oil adds more flavor to a stock. But you can skip this step if you want to and simply combine the vegetables and water before turning on the heat.
• Unlike meat stocks, vegetable stocks don’t usually benefit from long hours of cooking. Quick stocks take 25 to 35 minutes, more basic stocks an hour or so, and broths, which are more intense, up to 2 hours, as in the Mexican Tomato Broth. You can concentrate stocks and broths further by simmering them, uncovered, once they are strained until the amount you need remains.
• Even after washing, some sand may remain embedded in the leaves and fissures of vegetables like leeks and celery root. Let the stock settle for a few minutes, then pour it carefully into a clean container. Don’t let it sit for a long time, because certain herbs can turn bitter as they steep.
• Be cautious with unfamiliar herbs and vegetables. Some can turn grassy or bitter. If you’re not sure about an ingredient, simmer it alone first, then take a sip to see if it’s all right.
I think you’ll find that making a stock is largely an intuitive process and often one that can take place r
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ßen Mengen zu sich nehmen, um sich einen kurzfristigen Energiekick zu verschaffen – nur um erleben zu müssen, dass ihr Energiepegel bald darauf erneut absackt.
Meiner Erfahrung nach gibt es zwei Arten von Energie: eine, die durch körperliche Stimulation, und eine, die aus der Nahrung gewonnen wird. Die beiden könnten nicht unterschiedlicher sein! Stimulation führt zu einem nur kurzfristigen Energieschub, der vor allem die Symptome der Erschöpfung bekämpfen soll. Wer sich gut ernährt, verspürt dagegen gar nicht erst das Bedürfnis, sich aufzuputschen: Der Körper stellt jedem, der bedarfsdeckend isst, einen kontinuierlichen und völlig ausreichenden Energiefluss zur Verfügung. Eine vernünftige Ernährung ist also eine Art präventive Verteidigung gegen Müdigkeit und ständiges Verlangen nach Stimulation. Nimmt man vollwertige, nährstoffreiche Lebensmittel zu sich, kann ein „Energieloch“ gar nicht erst entstehen.
Je stärker ein Lebensmittel verarbeitet ist (und dabei an Nährwerten eingebüßt hat), desto stimulierender wirkt es auf das menschliche Nervensystem. Dazu kommt dann noch das Koffein – für viele die zweitliebste Droge nach dem raffinierten Zucker. Durch den Stimulationseffekt liefern verarbeitete Lebensmittel und koffeinhaltige Getränke fast sofort Energie. Innerhalb von wenigen Stunden ist der Energieschub aber auch schon wieder vorbei. Im Grunde bieten sie also nur einen sehr kurzfristigen Ausweg aus dem Energietief. Der Vorgang gleicht dem Shoppen mit Kreditkarte: Mag der Genuss auch noch so schnell eintreten, später wird garantiert die Rechnung präsentiert, und zwar mit Zinsen und Zinseszinsen in Form von erneuter Müdigkeit und Erschöpfung. Es ist ein Teufelskreis.
Um gegen die zweite Ermüdungswelle anzukämpfen, setzen wir nämlich allzu oft auf die nächste Stimulation, die wiederum die Präsentation der Rechnung nur weiter hinausschiebt. Je weiter wir jedoch die Bilanz vor uns herschieben, desto größer wird unser Schuldenstand sein. Um bei dem Bild mit der Kreditkarte zu bleiben: Wer auf weitere Energieschübe durch Stimulation setzt, zahlt die Schulden der einen Kreditkarte mit einer zweiten ab. Derweil steigen die Zinsen auf unserem unausgeglichenen Konto ins Unermessliche.
Stimulation als Ersatz für echte Nahrung hat aber noch einen weiteren entscheidenden Nachteil: Die Nebennieren werden angeregt, erhebliche Mengen des Stresshormons Cortisol zu produzieren. Ein erhöhter Cortisolspiegel wiederum wird oft mit entzündlichen Prozessen in Verbindung gebracht, eine Tatsache, die jede Sportlerin und jeden Sportler alarmieren müsste – ebenso natürlich wie alle anderen Menschen, denen an ihrer Gesundheit liegt. Viel Cortisol schwächt außerdem das Zellgewebe, schädigt das Immunsystem, erhöht unsere Anfälligkeit für Krankheiten, lässt Gewebe degenerieren, führt zu schlechtem Schlaf und fördert das Ansetzen von Körperfett. Und als wäre das noch nicht genug, setzt ein hoher Cortisolspiegel im Körper die positiven Auswirkungen sportlicher Aktivitäten schlicht außer Kraft – das heißt: Alles, was wir körperlich tun, um das Cortisol in Schach zu halten, wird durch den ernährungsbedingt hohen Cortisolspiegel wieder zunichte gemacht! Viel Cortisol kann sogar dazu führen, dass die „guten“, Muskelmasse bildenden Hormone in ihrer Funktion behindert werden. Die Muskeln lassen sich nicht wie gewohnt aufbauen, sondern werden im Gegenteil eher abgebaut.
Vor diesem Hintergrund kann nicht überraschen, dass die dauerhafte Überstimulation unseres gestressten Körpers alles nur noch schlimmer macht – und vor allem einer wirklichen Lösung für das Problem der Dauer-Erschöpfung im Wege steht. Die Stresssymptome nehmen zu, während unser Gesundheitszustand im selben Maße Einbußen erleidet. Wir liefern uns der Gefahr einer ernsthaften Erkrankung aus.
Die häufigsten Symptome der körperlichen Erschöpfung sind gestiegene Essgelüste nach stärkehaltigen, raffinierten Lebensmitteln, die in regelrechten Essattacken münden können; außerdem schlechter Schlaf, schlechte Laune, mentale Verwirrung, Lustlosigkeit, Gewichtszunahme, Muskelschwund, vorschnelle Alterung und allgemeine Anfälligkeit für Krankheiten aller Art. Setzt sich dieser Teufelskreis eines chronisch erhöhten Cortisolspiegels fort, können Gewebedegeneration, Depression, chronische Erschöpfung oder gar schlimme Krankheiten wie Krebs die Folge sein.
Nehmen wir dagegen dauerhaft nährstoffreiche, vollwertige Lebensmittel zu uns, anstatt auf den kurzfristigen Kick durch Stimulanzien zu setzen, werden die Nebennieren nicht überstimuliert. Zudem erhöht sich durch den Verzehr der vielen Nährstoffe die verfügbare Energie in unserem Körper entsprechend. Die aus guter Quelle gewonnene Energie belastet die Nebennieren nicht, wirkt nachhaltig und muss nicht ständig neu angeheizt werden. Ein wichtiges Merkmal von Gesundheit liegt in einem reichlich vorhandenen, natürlichen Energievorrat, der nicht auf die Stimulation der Nebennieren angewiesen ist. Natürlich gesund
ring the sugar, water, lime zest, and salt to a boil in a small saucepan. Drop in the lime pieces and boil, uncovered and without stirring, for 8 minutes. Allow the marmalade to cool at room temperature (it will thicken and gel as it does).
Work with one slice of prosciutto at a time. Cut it in half and spread the middle of each portion with about ½ teaspoon marmalade. Lay several sprigs of cilantro across each piece, allowing the leaves to extend over the edges, and top with melon slices. Wrap the prosciutto around the melon. These are best served as soon as possible; the melon slices will weep as they sit.
herbal improvisation In place of cilantro sprigs, use small leaves or fine strips of spearmint.
ALTHOUGH FIGS RIPEN IN SUMMER, they love wintry herbs like thyme and rosemary, and both herbs flavor the filling for these easy appetizers. Start with really ripe sweet figs, warm them with the herby-smoky-salty filling and a bit of goat cheese, and you’ll have an unforgettable beginnig
WARM FIGS filled with goat cheese and bacon
1 teaspoon olive oil
4 ounces bacon, finely chopped
¼ cup finely chopped onion
1 tablespoon chopped rosemary
1 tablespoon chopped thyme, plus whole leaves for garnish
½ teaspoon salt
6 large ripe figs, at room temperature
¼ cup soft goat cheese
Preheat the oven to 350°F.
Heat the olive oil over medium heat in a small skillet and render the bacon in it until it browns and is nearly crisp. Pour off half the fat and add the onion, rosemary, thyme, and salt. Cook, stirring often, until the onion softens, about 3 minutes, then remove it from the heat.
Cut the figs in half and press your thumb into the center of each half to make a small depression. Arrange them cut side up in a small shallow baking dish. Divide the filling among the figs, forming each portion into a small mound covering the top of the fig. Crumble the goat cheese and place a scant teaspoon of it on top of each mound of filling. Sprinkle with whole thyme leaves.
When ready to serve, bake the figs until just warmed through, about 5 minutes. Serve while still warm.
WHEN YOU BITE INTO THIS STRUDEL, you’ll find it hard to believe that it’s made with lentils. Lentils combined with mint, thyme, and goat cheese becomes a richly flavored filling that almost tastes as if it were made with lamb.
Be sure to follow the phyllo’s package directions for defrosting and handling; the dough is easy to work with when fresh and in good condition, but frustrating if the sheets become dry and torn. Phyllo sheets vary in size, depending on the brand, but the 9 × 14-inch size seems the most common; cut them to that size if they are larger. Once assembled, the strudels can be refrigerated until you are ready to bake them.
MINTED LENTIL and goat cheese strudel
SIX 12-INCH STRUDELS: ABOUT 48 PIECES
2 tablespoons olive oil
½ large onion, finely chopped
1 clove garlic, finely chopped
1 cup dry French-style lentils, such as lentilles du Puy
1 ¾ cups water
1 ½ teaspoons kosher salt
1 ½ tablespoons chopped thyme
¼ cup chopped spearmint
¼ cup chopped flat-leaf parsley
Freshly ground black pepper
6 ounces soft goat cheese
24 sheets phyllo dough, 9 × 14 inches
12 tablespoons (6 ounces) unsalted butter, melted
Heat the olive oil in a small saucepan over medium heat and cook the onion and garlic in it until they soften, about 3 minutes. Stir in the lentils, water, and salt and bring to a boil. Lower the heat to a simmer, cover the pan, and cook until the lentils are tender, about 45 minutes. Transfer the lentils to a mixing bowl, draining off any liquid that might be left, and stir in the herbs and a good grinding of black pepper. Stir in the goat cheese.
Open up the package of phyllo. Always keep the sheets covered with a piece of plastic wrap and then a damp towel to keep them from drying out while you are working. Lift one sheet of phyllo and lay it on a piece of parchment paper. Brush the entire surface with melted butter. Cover with another piece of phyllo and more butter, and repeat until you have 4 layers with butter on the top. Divide the filling into 6 equal parts and form one part into a cylinder across the long side of the phyllo, about an inch from the edge. Lift the edge of the dough to begin to cover the filling, then grab the parchment from two corners and lift it so that the strudel rolls itself up loosely. It’s important not to roll it tightly or the filling will burst through the side as it expands in the oven. Lift the strudel onto a baking sheet lined with parchment and brush it with more melted butter. Form the remaining 5 strudels in the same way.
Preheat the oven to 375°F. Bake the strudels for 25 to 30 minutes, or until golden brown. Expect a small amount of the filling to pop out of the open ends as