Chef Inspired Healthy with Diane

Dining out is one of life’s pleasures but can be challenging if you are trying to eat healthy. In this regular series, Diane will visit a local eatery, choose a better-for-you option from the menu, and chat with the chef about healthy cooking.

First up is James Avery, Executive Chef for Asbury Park’s The Black Swan and The Mainstay.

DH: Do you see a trend with diners seeking better-for-you options on the menu?

JA: Yes, definitely! I see that people are looking for more approachable, diet-friendly options like gluten-free, paleo, and keto but don’t want just a salad with a light dressing. They want flavor-filled, satisfying dishes that meet their personal needs.

DH: What’s your definition of “healthy eating”?

JA:  I’ve always considered healthy eating to mean “clean” and not worrying so much about calories and low fat this and that as much as dye-free, less processed, real food. If you ask your vegan friend what healthy eating is, they will give you a different opinion than someone who is following, say, a Paleo diet, right? Currently, I’m training for a bodybuilding competition so in my world right now, I eat 4,000 calories a day, 400 grams of carbohydrate, 250 grams of protein, about 120 grams of fat—so right now, that’s healthy to me. When not training, I prefer to eat one meal a day with intermittent fasting.

DH: What is your secret to cooking healthier without sacrificing flavor?

JA: Knowing how to manipulate flavor combinations. For example, when making a chicken quesadilla, I could have just done it with grilled chicken but I decided to add jerk seasoning so it has a spicy Caribbean flavor without adding unwanted ingredients. It is so important to add balance through salt, acid, and heat and make sure you have the right texture in a dish.

DH: What is your favorite dish on your own menu and why?

JA: The Bonney Burger is my favorite at the Mainstay, which is why it’s still here. It’s a really juicy, homemade burger made with high- quality beef, a sundried tomato and balsamic jam, which is very bright and acidic served on a toasted King’s Hawaiian roll with homemade burger sauce and some good waffle fries. When I want to indulge, this is my go-to. My everyday item is the Spicy Tuna Lettuce Cups, which is high-quality tuna with a sauce that I add truffle to and keep it fresh with the lettuce wrap. At the Black Swan. the thing I’m most proud of there is the Tikka Masala. When we opened, Indian-centric dishes were something I really wanted to do. I didn’t really know much about [that], so I taught myself how to make butter chicken which eventually evolved into a Tikka Masala type recipe. Learning how to work with those spices’ aromatics and emulsifying the fat into the final product… yeah, that’s my thing

DH: How about an update on what’s new and exciting in your life?

JA: Since COVID, it’s been a long rocky road for the last four years, but I finally feel like for the first time in a long time,  we’re on the uptick. Things are going to start getting drastically better, and I have a lot of plans for expansion this year. I just signed on to a very big project and can’t really say what it is just yet, but you will hear about it in the very near future. Stay tuned!