PUBLISHED 11/21/2006
Italian Corn: Polenta
Polenta is a fancy term for "cornmeal that's been cooked into thick mush," says Gidus. While mush might not sound like a five-star ingredient, polenta is the versatile key to northern Italian cuisine, often cooked with fish, sausage, or proscuitto and cheese, and served both hot and cold. Twenty-six grams of carbs per half-cup serving make it an ideal prerun meal, but you can also add it to your staple of recovery foods: new research shows that corn has the highest antioxidant level of any grain or vegetable. Polenta takes 20 to 30 minutes to cook, depending on the brand (course or medium grind cornmeal is best), and unlike rice, it should be stirred regularly while simmering to avoid burning. Yeo and other chefs often use milk or stock instead of water for added flavor and richness.
Creamy Polenta Wedges
Recipe by Patricia Wells
3 cups 1 percent milk
1 teaspoon fine sea salt
1/2 teaspoon freshly grated nutmeg
1 cup instant polenta
1 cup freshly grated Parmigiano-Reggiano cheese
1 tablespoon extra-virgin olive oil
In a large saucepan, bring the milk, salt, and nutmeg to a boil over high heat. (Watch carefully, milk can boil over quickly.) Add the polenta in a steady stream, stirring constantly with a wooden spoon, and cook until the polenta is thick and leaves the side of the pan as it is stirred (about 2 minutes). Remove from heat. Stir in cheese. Pour into 10-inch round glass or porcelain baking dish. Even out the top with a spatula. Cool until firm (about 5 minutes). Cut the polenta into 8 even wedges. In a large skillet heat the oil over moderate flame until hot but not smoking. Add the polenta wedges and cook for one minute per side. To serve, place a wedge of polenta on a plate, with the accompaniment of choice, such as a dollop of homemade tomato sauce. Serves 8
Appetizer variation: Cut the polenta into tiny bite-size pieces, spear a toothpick with a pimento-stuffed green olive, then spear the toothpick with the polenta. Serve as bite-sized appetizers with a glass of chilled white wine.
Wheat Wonder: Bulgur
Like all whole-wheat products, bulgur-wheat kernels that have been boiled, dried, and cracked-has "about twice as much nutrients and fiber per 100 grams as fefined white products," says Gidus. Bulgur is a good source of iron and potassium. It's also high in zinc and free-radical fighting antioxidants. Enjoy the nutty, roasted flavor it adds to stews or soups the night before a morning run, but avoid it if you'll be running within less than three to four hours; bulgur's higher fiber content takes longer to digest and could lead to stomach trouble. Bulgur cooks in the same time as pasta (about ten minutes), but Yeo prefers quick-cook bulgur because it only needs to be soaked, not boiled. Whip bulgur into a tasty pilaf or tabbouleh salad for a quick postrun dinner. Or for a hearty breakfast, add milk, maple syrup, or honey to hot bulgur.
Bulgur Tabbouleh
Recipe by Patricia Yeo
1 cup quick-cook bulgur
1/2 cup chopped onion
1/2 tsp freshly ground pepper
1-2 tsp salt (to taste)
3 cups parsley (roughly cut)
1/2 cup finely diced scallions
2 cups finely diced tomatoes
1 1/12 cups finely cut fresh spearmint leaves
1/2 cup fresh lemon juice
3/4 cup olive oil
1 cup chopped cucumber
1 cup chickpeas
1 cup crumbled feta cheese
Follow package directions to rehydrate the quick-cook bulgur. Meanwhile, toss all other ingredients in a large bowl. Gently fold in the bulgur, refrigerate until an hour before serving.
