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Video: Martha Stewart cooks with power foods

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    >>> back now at 8:38. this morning on "martha on today" power snacks. you may not know it but many of your favorite foods are packed with powerful nutrients that can slow aging, prevent disease and boost immunity.

    >> martha stewart 's new book "power foods" is full of delicious, nutritious recipes.

    >> my first time meeting willie geist .

    >> you're a fan, too.

    >> i wake up every morning with willie geist . my three dogs love you, too.

    >> i'm flattered. what is a power food?

    >> power foods are foods that are commonly available everywhere like wonderful portobello, giant mushrooms.

    >> you use these instead of hamburger in a burger.

    >> the calorie count is so low when you cook with mushroom instead of meat.

    >> but to make it tasty, they can be bland.

    >> you have to enhance them with olive oil , balsamic vinegar , thyme and garlic.

    >> mm.

    >> and marinate them?

    >> how long?

    >> i'm really just coating them and putting them on a grill pan . you can do it inside the house if you get a wonderfulle grill pan . do you have one?

    >> of course.

    >> okay. put them right on like this. they will cook -- look what happens to them? that giant one becomes that. it gets meatier and meatier. we'll form theburger in a second, but on top of the burger or in the bun we'll make a bean paste . this will add, a lot of nutrition --

    >> protein.

    >> yes. we have a cup of cannellini beans.

    >> you can get them out of the can.

    >> you can also soak them overnight and cook them up. a tablespoon of olivele o oil in the beans. fresh thyme and garlic. you can dump that in.

    >> that goes on the mushroom?

    >> on the bun. it's added flavor.

    >> instead of mayonnaise.

    >> special sauce .

    >> do you like beans?

    >> i do.

    >> they're healthy. a lot of south american and african countries use a lot of beans. we don't use as many as we should.

    >> comes out looking like this.

    >> exactly.

    >> now the burger needs fries.

    >> don't fry.

    >> don't fry the fries.

    >> oven fry. they taste delicious. put a little bit of olive oil on a baking sheet. peel and cut sweet potatoes into wedges. sprinkle them with sesame seeds for added flavor and nutrition and make a dipping sauce of soy sauce .

    >> why sweet potatoes , martha?

    >> well, they are very full of nutrition. iron, niacin and good things.

    >> can i say something? this is the first time ever i have actually known something that you taught me. i have done this for years with my kids. they love sweet potatoes baked. they like them a lot. they still eat them. there you go with your little kid, willie.

    >> they have them in restaurants now.

    >> sesame oil and rice vinegar . dip one of these in here. don't drip it on your tie.

    >> mm.

    >> ooh, delicious.

    >> they could be hotter. they have been sitting out for a while.

    >> now, whole wheat pizza.

    >> here we go.

    >> again, we use way too much white flour in our homes.

    >> we do. we just had a study that said if we used more whole grains we live longer. it's better for us.

    >> whole wheat is really white flour but they don't take the bran off the crust of the wheat berry . so this is nice yeast dough that you can make up. very easy to make. you can put a little ricotta. you can put romano cheese .

    >> get in here, willie.

    >> the kids will like it, you swear? after the other kind of pizza?

    >> i swear. they will love it. use artichoke hearts, tomatoes, basil, all good things. it looks good already.

    >> but don't you want to use more flavoring and less cheese maybe?

    >> well, ricotta is really good for you.

    >> okay.

    >> i'm going to keep going.

    >> so is mozzarella.

    >> just get this all on here.

    >> and your kids can do this.

    >> of course. they can make their dinner, make their snack.

    >> my kids go to pizza-making parties and they love it.

    >> look over here.

    >> willy has skills here.

    >> this is what the pizza looks like when it comes out of the oven. it's beautiful, tasty. the crust is delicious. why not make that? this is another great thing. artichoke dip. you know the typical dips people make with powdered things out of the bag. make your own out of the artichoke hearts. you have lemon, baby spinach. you dip with the steamed artichoke leaves. you can just dip right in here like this. there is parmesan, mozzarella cheese . i love this dip.

    >> fantastic.

    >> instead of chips.

    >> we are out of time. but i the burger.

    >> oh, darn. we have portabello mushroom , cheese.

    >> and bean paste underneath. we have two.

    >> a double.

    >> that's right.

    >> that's the best burger.

TODAY recipes
updated 2/22/2011 7:40:24 PM ET 2011-02-23T00:40:24

Recipe: Grilled mushroom burgers with white bean spread

Portobello mushrooms are a nutritious and satisfying alternative to burgers made with beef or turkey. Here, they are accompanied by a spread of pureed cannellini beans for added protein — and flavor. To clean the mushroom caps, wipe them with a damp paper towel; do not rinse or soak, or they will remain soggy even after cooking.

Ingredients
  • 2 large garlic cloves, minced
  • 2 tablespoons chopped fresh thyme
  • 1 cup canned cannellini beans, drained and rinsed
  • 2 tablespoons plus 2 teaspoons extra-virgin olive oil
  • Freshly ground pepper
  • 8 large portobello mushroom caps (about 1 pound), cleaned
  • 1 tablespoon plus 1 teaspoon balsamic vinegar
  • 2 large red onions (about 1 pound), sliced 1/4-inch thick
  • 4 whole-grain hamburger buns
  • 4 thin slices Cheddar cheese (2 ounces)
  • 1/2 small bunch arugula (about 2 1/2 ounces), washed and dried
Preparation

Heat a grill or grill pan to medium (if using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 6 to 8 seconds). In a food processor, puree one-quarter of the garlic (about 1/2 teaspoon), 1 tablespoon thyme, the cannellini beans and 1 teaspoon oil until smooth. If mixture is too thick to spread, add a bit of water. Season with pepper, and pulse to combine.

Combine the remaining garlic and remaining 1 tablespoon thyme with 1 tablespoon plus 2 teaspoons oil in a shallow dish. Place the mushroom caps in the garlic mixture, and turn to coat. Season with pepper; drizzle with vinegar.

Place onion slices on a plate, and lightly coat each side with remaining 2 teaspoons oil. Grill the onions until lightly charred on the first side, about 3 minutes. Flip the onions, and continue grilling until tender and charred on the other side, about 3 minutes more. Transfer onions to a clean plate; cover to keep warm.

Working in batches if necessary, place mushrooms on the grill, stem side up. Grill until browned on the first side and juices have begun to collect in the centers, about 5 minutes. Flip mushrooms, and continue cooking until stem side of each cap is browned and center is tender, about 4 minutes more.

Split hamburger buns, and place cut side down on the grill; cook just until warm and toasted. Spread 1/4 cup bean puree on the bottom half of each bun, and top with 2 grilled mushroom caps. Layer each with sliced cheese, grilled onions and a small handful of arugula. Top with remaining roll halves and serve.

Serving Size

Makes 4

Recipe: Sweet potato wedges with sesame-soy dipping sauce

Think of these roasted sweet potato wedges as a heart-healthy variation on french fries — without the frying. A sprinkling of sesame seeds and a tangy dipping sauce lend Asian flavors.

Ingredients
  • 4 sweet potatoes (about 2 pounds), peeled and cut into 3/4-inch-thick wedges
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • Coarse salt
  • 2 tablespoons low-sodium tamari soy sauce
  • 2 tablespoons rice vinegar (unseasoned)
  • 1/4 teaspoon toasted sesame oil
  • 1 1/2 teaspoons sesame seeds
Preparation

Preheat oven to 425 F. Toss sweet potatoes with the oil and 1/4 teaspoon salt on a rimmed baking sheet. Spread in an even layer, and roast, turning halfway through (they should release easily from sheet), until tender and slightly browned, about 30 minutes.

Meanwhile, stir together tamari, vinegar, and sesame oil in a small bowl.

Transfer potatoes to a serving dish; immediately sprinkle with sesame seeds. Serve with dipping sauce.

Serving Size

6 servings

Recipe: Whole-wheat pizza with artichokes and pecorino

When you start with store-bought dough, homemade pizza comes together in minutes. Look for whole-wheat dough in the refrigerator section of health-food stores and some supermarkets. Frozen artichoke hearts are a convenient alternative to steaming fresh artichokes, and they retain much of their nutrients; if you use canned, rinse them well and drain. (Jarred, marinated artichokes are not recommended for this recipe.)

Ingredients
  • 4 frozen artichoke hearts, thawed
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon extra-virgin olive oil, plus more for baking sheet
  • 1 pound whole-wheat pizza dough, room temperature
  • 1 cup ricotta cheese, preferably fresh packed
  • 2 plum tomatoes, thinly sliced crosswise
  • 1/4 cup pitted Kalamata olives, halved
  • 3 ounces pecorino Romano cheese, shaved with a vegetable peeler
  • Coarse salt and freshly ground pepper
  • 1/4 cup packed fresh basil leaves
Preparation

Thinly slice the artichoke hearts crosswise, then place in a small bowl. Add lemon juice, and toss to coat.

Preheat oven to 450 F. Lightly oil a baking sheet. Stretch dough to a 12-by-16-inch oval. Place dough on prepared sheet and brush with 1 tablespoon oil, making sure to coat edges well. Scatter spoonfuls of ricotta over dough. Top evenly with tomatoes, artichokes, olives, and three-quarters of the pecorino. Season with 3/4 teaspoon salt (or to taste) and pepper.

Bake pizza until crust is browned and toppings are heated through, 20 to 25 minutes. Remove from oven. Sprinkle with basil and remaining pecorino, and serve immediately.

Serving Size

4 servings

Recipe: Artichoke-spinach dip

Fiber-rich artichokes are the base of this vegetable-cheese dip — and their tender leaves stand in as "chips." The combination of part-skim ricotta and mozzarella cheeses replaces the sour cream in original recipes, resulting in the same creamy texture but less saturated fat.

Ingredients
  • 2 lemons
  • 5 globe artichokes
  • 2 cups firmly packed baby spinach
  • 2 tablespoons mayonnaise
  • 1 small shallot, finely chopped
  • 1 garlic clove, finely chopped
  • 3/4 cup part-skim ricotta cheese
  • Coarse salt and freshly ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 1/3 cup plus 2 tablespoons shredded part-skim mozzarella cheese
  • 1 tablespoon shredded Parmesan cheese
Preparation

Preheat oven to 350 F. Prepare a large bowl of water. Peel 1 lemon with a vegetable peeler, then cut in half and squeeze the juice into the bowl. Remove any tough outer leaves from artichokes. Working with one artichoke at a time, use a serrated knife to cut off the top quarter of each artichoke. Use kitchen shears to trim sharp tips of the leaves. Remove any small leaves from bottom and trim stem so artichoke can stand upright; keep in lemon water to keep it from turning brown while repeating with remaining artichokes.

Fill a large pot with 2 inches of water; set a steamer basket (or colander) inside pot, and bring water to a boil. Place the lemon peel and artichokes, stem ends down, in basket. Cover and steam until bases of artichokes are easily pierced with the tip of a sharp knife, about 20 minutes. Let cool. Pull off leaves, and reserve for serving. Trim inner part of each artichoke to the heart; scrape out fuzzy choke and discard it.

While artichokes are cooking, fill another large pot with 2 inches of water; set a steamer basket (or colander) inside pot, and bring water to a boil. Add spinach; cover and cook until wilted, about 2 minutes. Remove basket with spinach; when cool enough to handle, squeeze out as much water as possible, and coarsely chop spinach.

Finely grate the zest of remaining lemon, then cut in half and extract juice. In a food processor, combine zest and juice with artichoke hearts, mayonnaise, shallot, garlic, ricotta, ¼ teaspoon salt and cayenne pepper; season with black pepper. Pulse until combined. Stir in spinach and all but 1 tablespoon mozzarella. Transfer to an ovenproof dish. Sprinkle mixture evenly with Parmesan and the remaining 1 tablespoon mozzarella.

Bake 10 minutes; remove from oven. Heat broiler. Broil dip until edges are bubbling and top is golden brown, 2 to 3 minutes. Serve immediately with reserved artichoke leaves.

Serving Size

Makes about 2 cups

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