The world’s attention is currently turned to Rio and we couldn’t resist the opportunity to get in on the fun … at least from a culinary standpoint. Stephanie Amstutz, RDN, CD, offers a taste of the healthy local fare our athletes might be sampling over the next few weeks. Grab a fork (and your sense of adventure) and dig in!
Moqueca-Brazilian Fish Stew
1 tablespoon plus 1/2 cup olive oil
5 cloves garlic, smashed
4 cayenne chili peppers, stemmed, ribs and seeds removed, and roughly chopped (or substitute other hot red peppers)
1/4 cup freshly squeezed lemon juice
1/2 teaspoon salt
2 1/2 pounds red grouper, cut into 2-inch pieces (or substitute redfish, flounder, striped bass, escolar or any other white-fleshed fish)
3 tablespoons fresh lime juice
1/4 cup dende oil (Brazilian palm oil) or olive oil
1 1/2 cups thinly sliced onions
1 tablespoon minced garlic
2 tablespoons tomato paste
2 cups roughly chopped tomatoes, plus 2 tomatoes sliced into 1/4-inch rounds, divided
1/2 cup fish stock or water
2 teaspoons salt, divided
1/4 cup Piri Piri (recipe above)
1 14.5-ounce can coconut milk
2 tablespoons chopped fresh cilantro leaves
Steamed white rice, as an accompaniment
1. Prepare the Piri Piri. Heat a small sauté pan over medium-high heat. Add 1 tablespoon of olive oil to the pan. Once the oil is hot, add the garlic and peppers. Sauté, stirring often, until the edges of the garlic start to turn brown, 3 to 4 minutes. Add the lemon juice and remove from the heat.
2. Place the contents of the sauté pan into a blender and add the salt. Puree the peppers and garlic until mostly smooth. With the motor running, drizzle the remaining 1/2 cup of olive oil through the feed tube of the lid of the blender. Let cool before using, and store refrigerated in an airtight container.
3. Put the fish in a large nonreactive mixing bowl along with the lime juice and set aside for 20 minutes.
4. Heat a large sauté pan over medium-high heat. Add the dende/olive oil to the pan, and once hot, add the onions and sauté, stirring often until translucent, about 3 to 4 minutes. Add the minced garlic to the pan and sauté for an additional 30 seconds. Add the tomato paste, chopped tomatoes, fish stock and 1 teaspoon of the salt to the pan and stir well to incorporate. Bring to a boil, and add the fish and lime juice, as well as the Piri Piri and the coconut milk; stir to combine.
5. Once the liquid comes to a boil, dot the top of the pan with the sliced tomatoes and cover with a lid. Reduce the heat to medium-low and continue to cook until the fish flesh starts to flake, about 10 minutes. Remove the cover and sprinkle the cilantro over the fish. Season with the remaining salt, if needed. Serve with rice.
Adapted from a recipe featured on foodnetwork.com
Feijao Na Pressao (Brazilian Black Beans in the Pressure Cooker)
2 cups water
1 cup dry black beans
1 onion, chopped
1 cube ham bouillon, crumbled
1 bay leaf
1/4 cup olive oil
1 teaspoon chopped garlic
Salt, to taste
1. Place water, black beans, onion, ham bouillon and bay leaf in a pressure cooker. Close cooker securely and bring to high pressure according to manufacturer's instructions. Cook for 15 minutes after steam starts to escape. Remove from heat and allow cooker to release pressure naturally.
2. Heat olive oil in a skillet over low heat. Add garlic; cook and stir until golden, about 1 minute. Stir oil and garlic into beans. Remove bay leaf and season beans with salt.
Adapted from a recipe featured on allrecipes.com
Brazilian Lemonade (Limeade)
2 fresh limes
3 cups water
⅓ cup sugar
3-4 tablespoons condensed milk
2 cups ice, plus more for serving
1. Wash and scrub limes, then cut them into 8 wedges.
2. In a blender, combine limes, sugar, sweetened condensed milk, water and ice. Pulse about 7 to 10 times (Careful here; too much pulsing will make the juice bitter). Strain the drink through a fine mesh strainer, into a pitcher, and remove rinds.
3. Serve over ice in chilled glasses.
Adapted from a recipe featured on Immaculate Bites
Red Chimichurri Sauce
This is great on steak skewers, chicken and pork - by the heaping spoonful!
1 red bell pepper, stemmed and cut into large pieces
½ cup onion, coarsely chopped
½ cup cilantro leaves, packed
¼ cup red wine vinegar or sherry vinegar
1 jalapeno pepper, stemmed, seeded and coarsely chopped
2 teaspoons minced garlic
1 teaspoon cumin
1 teaspoon oregano
½ teaspoon sea salt
½ teaspoon smoked paprika
¼ teaspoon red pepper
1. Place all ingredients in food processor or blender; cover. Process just until finely chopped. Refrigerate at least 30 minutes to blend flavors.
2. Try marinating meat (steak, pork or chicken) with this sauce for a tasty bold flavor!
Adapted from a recipe featured on 80 Twenty Nutrition