Tom Kha Gai (Thai Chicken Coconut Soup)

Many of us received a not so warm welcome into 2019 as we faced record low temperatures throughout the country. Even my home in "Hotlanta" (please don't ever call it that) hit freezing.

Thankfully, the temps are back in the double digits (for now), but there will be many more cold winters in my future as I prepare to relocate to Rochester, NY for cardiology fellowship!

I obviously used this as an excuse to splurge on a new winter wardrobe and to create new cold weather recipes, such as Tom Kha Gai (Thai chicken and coconut soup). This ridiculously rich and fragrant soup is one of my all time favorites. If chicken noodle is the "Jewish Penicillin" of soups, then Tom Kha Gai is the "Thai Prozac." After getting the flu shot, this luxurious broth is all you need to get through the dreariest of winters. It is truly one of the most delectable wintery soups you can make.

The soup is surprisingly simple to make but is packed with brilliant flavors. It's a perfect combination of creaminess from the coconut milk, earthiness from the galangal root (more on this to come), tang from the lemongrass and lime, and umami-ness from the fish sauce and mushrooms. It also packs a bit of heat from the Thai chilis, just enough to bring a little zing to the palate.

Galangal root, called "Kha" in Thai (namesake of this soup) resembles ginger in appearance but is not interchangeable in flavor. Galangal has an earthy and citrusy flavor that is much stronger than ginger. Full disclosure, it was a little challenging to find initially, but was readily available at a nearby(ish) Asian market.

One final thought before getting to the recipe. A lot of the food I share fits within the parameters of a "heart healthy" Mediterranean diet, which emphasizes the consumption of unsaturated fatty acids from extra virgin olive oil and nuts. This recipe, on the other hand, uses coconut milk, high in saturated or "bad" fats thought to raise the risk of developing heart disease. So, why are these coconut products frequently marketed as "health foods?" The thought is that saturated fats from coconut oils are made of medium chain triglycerides, which may be metabolized differently than other "bad" fats.

Per my recent review of PubMed, the literature remains limited and inconclusive. While epidemiological data has not found a clear association between coconut oil consumption and heart disease, several small randomized trials showed that coconut oil does raise LDL ("bad") cholesterol. However, many of these studies failed to evaluate the effects on HDL ("good") cholesterol and there are no long term outcome studies. At this point, I don't think there's sufficient evidence to toot coconut oils as "healthy," but it warrants ongoing investigation. For now, I think it’s reasonable for healthy individuals to consume these products in moderation.

Tips/Tricks to the Perfect Tom Kha Gai

• As always, the simpler the recipe, the more important it is to seek out the highest quality ingredients. These are the brands I recommend:
• Arroy-D 100% coconut milk
• Comes in a carton rather than a can and has no preservatives or additives
• Wonderful taste and texture that feels closest to fresh coconut milk
• At a minimum, try finding brands made in Thailand that only have coconut and water listed as ingredients
• Red Boat Fish Sauce
• It's salty with a nice fish flavor (that isn't fishy) and has a slightly sweet finish
• Favorite store bought stock? "Thank you, next..."

• There's simply no substitute for homemade stock, such as my liquid gold chicken stock recipe. It makes all the difference.
• I've also had great success using Andy Baraghani's vegan umami broth recipe
• Avoid boiling your coconut milk to prevent curdling! She's delicate!
• There's enough natural sweetness from the coconut milk to balance the tanginess of the lime. If you want it sweeter, add a little palm sugar
• Use the bottom of a heavy pot or a mortar and pestle to smash the hell out of your aromatics!
• Smash the Thai chilis until their insides are oozing out a little
• Bruising lemongrass will result in a more vibrant soup
• Hit up your Asian market and stock up on the ingredients not readily available elsewhere (galangal, kaffir lime, good coconut milk, lemongrass, Thai chilis). Please let me know if you have trouble tracking them down. I'd be happy to help!

Serves 2-3 as main course

Tom Kha Gai Ingredients

• 2 cups homemade chicken stock
• 1 large stalk lemongrass
• Ends trimmed, tough outer layer removed
• Smashed, cut crosswise into 2-inch pieces
• 2-inch piece of fresh galangal, sliced thinly into rounds
• 5 large kaffir lime leaves, crumbled and torn to pieces (about 0.35 ounces)
• 16.9 ounces full-fat coconut milk (500 mL or 2 generous cups)
• 3 tablespoons fish sauce
• 1 pound boneless, skinless chicken thighs, cut into bite sized pieces
• 8 ounces fresh oyster mushrooms or other mild varieties, such as enoki or straw
• 4 fresh Thai chilis, smashed
• 4 tablespoons fresh lime juice, plus extra lime wedges for serving
• Cilantro for garnish
• Cherry tomatoes, halved for garnish (optional)

Preparing Lemongrass:

Tom Kha Gai Recipe

Combine chicken stock, lemongrass, galangal and lime leaves in a medium saucepan and bring to a boil over medium-high heat. Reduce heat and simmer, covered, for 30 minutes. Strain broth through sieve into a new saucepan and discard the solids.

Add the coconut milk and half the fish sauce and bring to a gentle boil over medium heat. Add the chicken and return to a gentle boil, then add the mushrooms and chilis. Reduce heat and simmer, uncovered, until chicken is cooked and mushrooms are tender (about 10-15 minutes).

Remove from heat. Tasting the soup, gradually add lime juice and the remaining fish sauce until a desired balance of tangy and salty flavors are reached. Cover the pot and allow the flavors to meld together off the heat for a few minutes.

Ladle the soup into a tureen or individual bowls and serve with lime wedges, cilantro, and other garnishes as desired.

Walnut and Pomegranate Khoresht-e Fesenjān

As a health-nut and fitness enthusiast, I can be as basic as they come. From my well-curated wardrobe of Lululemon activewear, to the "workout vitamins" I blindly purchase from my gym's health shop, I am guilty of sometimes buying into the latest health and lifestyle trends. If by nothing more than placebo effect, my diet rich in ultra-organic, non-GMO, cage-free, space-traveling, but at the same time, local and responsibly procured "superfoods" makes me feel energetic and deliriously healthy. However, as a physician and food blogger, there's no role for such Bro Science or "gym-lore" in the recipes that I share.

On the contrary, I strongly value evidence-based medicine and want to provide reliable, proven recommendations for maintaining a heart-healthy, and, of course, insanely delicious lifestyle. (Side note, the CDC ban on the term "evidence-based" is outrageous).


That's why I am so excited to finally share my recipe for Fesenjān, a traditional Iranian khoresh (or stew) made from ground walnuts and pomegranate molasses. This magical stew is typically accompanied by chicken or duck and served over saffron rice. As it simmers for hours, the oil begins to render out of the walnuts while the sauce thickens and darkens, taking on rich, complex flavors. The harmony of tangy and sweet ingredients gives this dish a brilliant depth of flavor. (It's even more delicious than it sounds).

I've made the dish for friends, family, and even my Medicine team (basically an extension of my family) and I guarantee that it will be all the rage at your next dinner party.

This recipe is a winner based on taste alone, but it also happens to be good for you. And sure, you can probably find walnuts and pomegranates listed as "superfoods" on a Google search, but honestly, does anyone actually know what that even means? I certainly don't...What we do know, however, is that Fesenjān is heart-healthy as part of a Mediterranean style diet, which can help lower the risk of heart attack and stroke!

*Insert generic, charming backstory about Fesenjān here* ...Or not...

I love tying my food together with personal anecdotes, but unfortunately, I don't have any cute stories to share about my grandma sweating over a hot stove all day making Fesenjān. The actual backstory behind this recipe is a lot less romantic...

It was back in November, during a busy ICU rotation, that I unknowingly embarked on this cultural immersion when a colleague recommended that I try Fesenjān. In general, I love the bold and distinctive flavors characteristic of Persian food, so I was quite eager to try out her recommendation.

Hmmm, perhaps "eager" was a bit of an understatement...

I had just completed a 30 hour MICU call, but instead of driving home and going to bed, I stayed in the hospital, manically researching the dish before stopping at the market to gather all the necessary ingredients. And later that evening...I enjoyed the first of many Fesenjān.

Over the next five months, I have tweaked and perfected my recipe, and in an attempt to give my version some credibility, I have become a (self-proclaimed) honorary Persian. Honestly, between my Iranian neighbors (the Zehavis), my childhood best friend (Abe), my college roommate (Mohammad) and med school roommate (Jakob), my transformation was inevitable. I now regularly drink rose water, cook with an abundance of Saffron, fight with my siblings over the last piece of tahdiq (scorched, crispy layer of rice), and add "-Joon" to the end of names.

Tips/Tricks to the Perfect Fesenjān

• Different brands of pom molasses have different levels of sourness, so be sure to add ingredients slowly and adjust to taste
• My friend Ladan swears by Zarrin brand
• Replace the protein with 2 pounds of butternut squash for a great vegetarian option
• Peal and cube squash, roast with olive oil, kosher salt and pepper at 400 degrees F for about 15 minutes
• Add the squash to the stew when the chicken would have been added
• Other veggie options are beets, quinces, carrots, or prunes
• You can also try changing up the protein with duck breast, meatballs flavored with cinnamon and turmeric, or even fish
• Saffron can either be dissolved in water or rose water
• Don't be hasty when it comes to cooking time. You'll be pleasantly surprised by how the flavor matures over time
• Especially at the beginning, the nuts are a high scorch risk. Mix frequently!
• Serve with saffron-steamed rice

Fesenjān Ingredients

• 4 cups walnuts (1 pound)
• 2 pounds boneless, skinless chicken thighs (7-9 pieces)
• 4-5 tablespoons olive oil
• 2 large onions, chopped
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1 teaspoon ground cardamom
• 1/2 teaspoon saffron threads, steeped in 3 tablespoons boiling water
• 2 cups chicken stock or water
• 1/5 - 2 cups pomegranate molasses
• 1 cup pure pomegranate juice
• 1/2 tablespoon Muscovado or brown sugar
• Arils of 1 fresh pomegranate (optional, for garnish)

Fesenjān Recipe

Roast and grind the walnuts:
Preheat the oven to 350 degrees F.

Spread the walnuts in a single layer on a sheet pan lined with parchment paper. Roast in the oven for 10-12 minutes, until nicely browned, mixing once or twice. Allow to cool slightly. Working in batches, place walnuts inside a kitchen towel, close the towel, and rub together between your palms to remove some of the outer skins. Transfer the walnuts to a food processor and pulse until finely ground. Set aside.

Brown the chicken:
Dry chicken pieces and season both sides with kosher salt and freshly ground pepper. Heat 3 tablespoons of olive oil in a heavy bottomed braising pan or dutch oven, such as Le Creuset, over medium-high heat. Sauté the chicken pieces in batches for about 3 minutes per side, until browned. Set aside.

Create walnut paste:
Over medium heat, add the remaining 1-2 tablespoons of olive oil to the pan. Add the onions and sauté for about 10-12 minutes, until browned. Add the turmeric, cinnamon, and cardamom to the onions during the last 2 minutes.

Add the ground walnuts. If additional roasting is desired, reduce heat to low and cook walnut-onion mixture for 3-5 minutes, mixing frequently to avoid burning.


Add 2 cups of water or chicken stock to the walnut-onion mixture. Bring to a gentle boil, then simmer on low heat, partly covered, for about 30 minutes until the oil begins to separate from the walnuts. Mix occasionally and monitor closely to avoid burning. Add more water if needed.

Balance sweet/tangy flavors and slow cook:

Preheat the oven to 250 degrees F.

Add saffron-water, 1 teaspoon of kosher salt, 1/2 tablespoon brown sugar, 1 cup of pure pomegranate juice, and 1 cup of pomegranate molasses.

Add remaining 1/2 to 1 cup pomegranate molasses to taste until desired tartness is reached. If stew is too tart, add more sugar. If too sweet, add more pomegranate juice.

Once the desired sweet/tangy ratio is reached, add the chicken pieces into the sauce. Bring to a boil, then simmer on low heat, covered, for about 60 minutes, until the stew develops a rich brown color and chicken softens. Stir occasionally, about every 30 minutes, to avoid burning.

Transfer the stew to the preheated oven, and cook for at least 2-3 hours, but preferably longer, allowing the chicken to tenderize and the sauce to mature.

"Spa Day" Kale Salad with Fresh Figs & Seared Salmon

My obsession with figs became obvious this week when I zealously forced a Whole Foods cashier to squeeze one of my Brown Turkey figs. The innocent employee was just trying to do her job, but had to endure the uncontrollable excitement of a stranger telling her to "feel how it's squishy but not rotten...the firm ones are never sweet."

I asked her to "feel it" at least 3 times before I realized my intention of demonstrating a perfectly ripe fig may be crossing the line. Charges were dropped, but I'm not gonna talk about anything that was discussed in mediation with Whole Foods.

Disclaimer: This recipe does require a bit of food play.

With just a bit of massaging, this kale salad is guaranteed to satisfy. And trust me, it's so much more than a summer fling.

This luscious salad is the complete package. It's quick and easy to make (30 minutes or less), highlights seasonal ingredients (fresh figs), and is a quintessential part of a heart healthy, Mediterranean style diet rich in fruits, veggies, nuts, and fish.

But most importantly, the combination of flavors are brilliant and delicious...

*Fresh figs*
Summer time means there's an abundance of gorgeous, sweet and juicy figs at your market. Take advantage of it.

*Salmon*
The fish forms a beautiful crust as it's seared on the stove top and then cooked to rare/medium-rare perfection in the oven.

*Raw almonds*
This simple pantry staple adds an essential crunch and nuttiness to the salad. I actually forgot to add the almonds the first time I tested the recipe, so I really appreciate how greatly they enhance the dish.

*Goat cheese*
I watch enough Top Chef and Chopped to know that fish and cheese together are taboo. However, I think a mild flavored goat cheese adds a subtle element of fat and richness that doesn't compete with the fish. A bit of cheese turns the salad into a satisfying meal rather than the well known, I'm-on-a-diet-but-will-binge-eat-an-entire-pizza-tomorrow salad. Oh kale to da no!

*Kale*
"Sooo 2014," you say? Think again. The secret...pampering your kale. Yes, massaging your kale is a MUST. Treat this fiber rich superfood to the spa day it deserves and you'll be rewarded with silky, tender greens that are essential to any worthwhile summer salad in 2017.

With a few minutes of loving, you'll see your kale relax (wilt and soften) and develop a vibrant green hue. Supposedly, this is due to the cellulose in the leaves breaking down, but there may also be some magical unicorns involved.

"Spa Day" kale is more than just a massaged kale recipe, though. The dish was created as part of my own larger self care goals. With demanding 80 hour work weeks, physical and mental health issues are far too common during residency.

So, as I enter my third and final year of Internal Medicine residency, I have made more of an effort to make self care and work-life balance a priority. This means cooking meals at home and eating well, regularly going to the gym or a yoga class, and even indulging in personal "Spa Days" with mani/pedis, massages, and facials.

Tips/Tricks to Make the Perfect Kale Salad

• The sweetest figs should be a little mushy, but the skin should be dry and intact. I personally hand select each fig one by one using that criteria.
• Be sure to use high quality ingredients. It makes all the difference in simple recipes such as this one.
• I use green, curly kale, but you can experiment with other kale varieties. (And let me know what you think)!
• I prefer to massage my kale before adding any dressing. I try to massage enough for several meals and it stores better pre-dressed.
• Have fun and add other seasonal ingredients like beets, berries, onion, avocado, etc!
• Ask your fishmonger for center cut pieces of salmon, which are thicker and more uniform in size.
• Fish spatulas work really well and have helped me keep my salmon skin intact when flipping.
• For the vinaigrette, I enjoy the slightly fruity and tangy flavor from the raspberry vinegar. However, you can substitute for any type of vinegar. I also love to use a good aged balsamic vinegar.

Kale Salad with Fresh Figs & Seared Salmon Ingredients

(Makes 2 large salads)
For the salad

• 1 large bunch of curly kale
• 1/2 cup whole raw almonds, roughly chopped
• 6 fresh figs, halved
• 4 ounces plain goat cheese (mild and softer varieties)

For the salmon

• 2 salmon filets with skin on, 8 ounces each
• Olive oil
• Kosher salt
• Freshly ground black pepper
• Heavy bottomed stainless steel or cast iron fry pan, such as a Le Creuset

For the raspberry vinaigrette

• 1 (generous) teaspoon dijon mustard
• 1 (generous) teaspoon finely chopped fresh garlic (2-3 cloves)
• 1 teaspoon kosher salt
• 1/2 teaspoon finely ground black pepper
• 3 tablespoons good raspberry vinegar
• 1/2 cup good olive oil

Kale Salad with Fresh Figs & Seared Salmon Recipe

Making the raspberry vinaigrette
In a medium bowl, combine the mustard, garlic, vinegar, salt and pepper. While whisking constantly, slowly add the olive oil until the vinaigrette is emulsified.

Preparing the kale
Wash kale thoroughly and dry well. De-stem the kale by placing your index and middle finger at the bottom of the stem and run your gripped hand up the center of the leaf while simultaneously pulling away with your other hand. Discard the stems. In a few batches, roughly chop up the kale leaves and place into a large bowl. Massage the kale for 2-3 minutes by taking handfuls of the leaves and applying moderate pressure repeatedly, similar to kneading dough. The kale should become a deeper green and shrink down.

Pre-massage

Post-massage

Pan searing the salmon
Preheat oven to 400 degrees. With paper towels, thoroughly pat dry the salmon. Coat salmon liberally with olive oil and sprinkle both sides with kosher salt and pepper.

Heat fry pan over high heat. Once pan is very hot, add the salmon filets, skin side down. Reduce heat to medium-high and sear undisturbed for precisely 3 minutes. Flip salmon, taking care to keep skin intact. Sear for exactly 2 minutes.

Transfer pan into the preheated oven. Cook for 2 minute and 30 seconds for a perfect rare/medium-rare (recommended), 3 minutes for medium-rare, and about 4 minutes for medium. Immediately, transfer filets from the hot pan onto a plate to avoid any further cooking.

Assembling the salad
Toss the kale with dressing to desired taste. Add dressing gradually to avoid overdressing the salad. To serve, fill each salad plate or bowl with a generous amount of kale. Next, add the chopped almonds, 4-6 fig halves, and a a few chunks of goat cheese. Last, add the salmon and serve immediately.

...Then do something good for yourself. Go to the gym, get a mani/pedi, or indulge in your own personal "Spa Day."