Wellness@Work: More ways to beat the heat in the kitchen

By Robert Israel, M.D.
USA Health Integrative Health and Wellness

This has been a tough summer for all of us who like to be outdoors. It has been just too hot, and it’s too hot to stand over the stove and cooktop, but I have found the oven not so bad. I really find myself gravitating toward shrimp, crab and vegetables all this summer. I’m not sure if that is the heat or something else. 

Here is a recipe I adapted from Ali Slagle in New York Times Cooking, and it was perfect on a hot Mobile summer evening.

Baked Whole Wheat Couscous with White Beans, Leeks and Lemon

This dish is great as is, but you could add other vegetables, tomatoes, zucchini, spinach, snap peas or your choice, if desired. 

Ingredients

• 4 leeks, about 2 pounds, trimmed and sliced ¼ inch thick
• 1 lemon 
• ¼ cup raw almonds
• ½ teaspoon red pepper flakes
• 5 or more tablespoons extra virgin olive oil
• Kosher salt and black pepper
• 1 cup whole wheat couscous
• 1 15-ounce can white beans, rinsed
• 1½ cups boiling water
• ½ cup freshly grated Parmesan, plus more for serving
• ¼ cup thinly sliced or chopped basil, mint, chives, parsley or fennel fronds (or mixed), plus more for serving

Preparation

• First, heat the oven to 400 degrees. Rinse and clean leeks, then slice about ¼ inch thick. Using a vegetable peeler, peel one-inch strips of lemon zest, then cut lemon in half. 
• Next, add the leeks, olive oil, lemon zest, almonds and red pepper flakes to a 9x13 inch baking dish, and season with salt and pepper. Roast about 20 minutes until leeks begin to caramelize.
• When the leeks come out, pull the zest strips from the dish and chop finely, then stir back into the mix and even the layer. Sprinkle the couscous over the leeks mixture, then top with the rinsed beans and a little salt. Add the boiling water and seal the dish with foil tightly. Bake about 15 to 20 more minutes, and remove from the oven, leaving covered five more minutes. Then, fluff with a fork. Squeeze the juice of half a lemon over the dish, and then stir in the Parmesan and herbs. Serve with lemon wedges and more Parmesan and herbs. 

I used couscous because that is what was in the pantry, and I didn’t want to go to the store, and I really like couscous. You could use other whole grains, like brown rice or farro, but you would probably need to adjust the liquid and the time of cooking a little. 

This was also very good as a leftover and would be good with some leftover chicken sausage or some shrimp.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.