Butternut Squash & Chickpea Curry

My garden did really well last summer. As a result, I have had an abundance of butternut squash that I’ve needed to use. Recently, I stumbled onto this recipe that proved to be a hit with a group of folks I had for an herbal workshop. It was so attractive in the dish, how could it not be tasty too? Eat the rainbow…this dish checks that off! Enjoy!

Butternut Squash & Chickpea Curry

Ingredients:

• 1 1/2 tablespoons coconut oil

• 1 large onion, diced

• 2 medium carrots, diced

• pink salt to taste

• 4 cloves garlic, minced

• 2- inch piece ginger, grated or finely minced

• 1 red bell pepper, chopped

• 2 stalks fresh lemongrass, minced or grated (optional but recommended)

• 5 tablespoons red curry paste

• 1 (13.5-ounce) can full-fat coconut milk

• 1 cup low-sodium vegetable broth (or water)

• 5 cups of peeled and cubed butternut squash (~ 2.5 pound butternut squash)

• 2 1/2 tablespoons reduced-sodium soy sauce

• 1 1/2 tablespoons coconut sugar (or pure maple syrup)

• 2 15-ounce cans of chickpeas, rinsed and drained

• 4 cups baby spinach or baby kale (about 4 large handfuls)

• 1 tablespoon lime juice or rice vinegar

• 1 large handful fresh cilantro, roughly chopped

• 1 handful Thai basil leaves

• White rice or brown rice (for serving, optional)

INSTRUCTIONS:

1. Heat a Dutch oven or a large saucepan over medium-high heat. Add the coconut oil, and once shimmering, add the onions and carrots along with a pinch of pink salt. Cook the vegetables for 7-8 minutes, or until they are tender and lightly browned.

2. Add the garlic, ginger, bell pepper, lemongrass (if using), and red curry paste, and cook for 2 minutes, stirring frequently to coat the vegetables & prevent burning. If not using a nonstick pan, you'll likely need to add a tablespoon or two of water to prevent the mixture from drying out, sticking, and burning.

3. Pour in a couple spoons of the coconut milk and allow it to bubble for a minute, stirring well. Add the vegetable broth, stirring with a spatula to scrape up any browned bits stuck to the bottom of the pot. Pour in the remaining coconut milk, cubed squash, soy sauce, and coconut sugar, stirring to combine.

4. Bring the mixture to a boil, then reduce the heat to low or medium-low to maintain a rapid simmer for 20 minutes, or until the squash is tender and cooked through.

5. Stir in the chickpeas and bring the curry to a gentle simmer. Once simmering, stir in the baby spinach or kale, stirring until the greens have wilted.

6. Turn off the heat, and stir in the lime juice or rice vinegar. Taste for seasonings, adding salt as needed. Tear the Thai basil leaves to release their oils; add them to the curry, along with the chopped cilantro.

7. Serve the curry over rice. Garnish with additional cilantro or Thai basil as desired.

Lions Mane "Crab" Cakes

Mushrooms have moved up in the culinary space with their many uses! Mushrooms like shiitake, oyster, and lions mane are showing up at farmer’s markets, restaurants, and even perhaps your kitchen table!

At a recent stroll through a farmer’s market, I was captivated by the wonderful display of medicine that lay before my eyes! Since COVID, I’ve battled off and on with brain fog. I have found lions mane mushrooms to really be a supportive ally in this regard.

My quest, is to learn how to use this particular mushroom in the kitchen. I’ve been using shiitake and oyster for years, but this one….well, I have some learning to do.

Originally, I used my cast iron skillet with avocado oil. I love using cast iron for the crispy edges it produces, however, the cakes kept sticking. In retrospect, I’ll allow them to “set up” a bit in the refrigerator and use the air fryer.

Let me know what you think!

Lions Mane “Crab” Cakes

Ingredients

• 2 ounces lions mane mushrooms , hand shredded

• 1 large egg

• ½ cup panko breadcrumbs (I used gluten free)

• ¼ cup green onion , finely sliced

• 2 tablespoons parsley , finely chopped

• 2 tablespoons mayonnaise

• 2 teaspoons dijon mustard

• 1 ½ teaspoons Worcestershire sauce

• 1 teaspoon old bay seasoning

• 1 lemon , zest and juice, plus extra wedges for serving

• ½ teaspoon sriracha or hot sauce , optional

• Kosher salt and black pepper

Easy Yogurt Sauce

• ¼ cup Greek yogurt

• 2 tablespoons mayonnaise

• ½ teaspoon old bay seasoning

• ½ lemon , juice and zest

• Kosher salt and black pepper

Instructions

• It’s best to hand shred the mushrooms rather than chopping them so they have the flakey texture of crab meat. Set aside in a medium bowl.

• In large bowl, whisk together the egg, breadcrumbs, green onion, parsley, mayo, Dijon mustard, Worcestershire sauce, old bay seasoning, lemon zest and juice, and sriracha (optional).

• Gently mix in mushroom pieces and panko until well combined.

• Form mushroom mixture into 6 equal-size patties (about ¾ inch thick).

• Place them on a parchment-lined baking sheet and refrigerate 30 minutes so they set up. (Crab cakes may be formed a day before cooking. Cover and chill.)

• Preheat air fryer to 400°F.

• Spray the inside of the air fryer with olive oil cooking spray. Place 4 patties in the basket and spray them with cooking spray as well.

• Cook the crab cakes 8 minutes until golden brown and crisp on the outside. Flip the patties halfway through cooking time.

• Place lions mane crab cakes on a serving platter and squeeze fresh lemon juice over top. Garnish with fresh parsley and serve with Yogurt Sauce. Enjoy!

Easy Yogurt Sauce

• In a small bowl, mix all ingredients until well combined.

• Store in the fridge up to 7 days until ready to use.

Pasta with Sausage & Tomato Skillet

As a recovering vegetarian, I'm super picky about what meats I will consume. Not all meat is the same. While I try to eat local, I have found a wonderful company who has sustainable practices and is free of the “Big 8” allergens. Let me just say…yum! If you want to know more about this company, you can find out more here.

With tomato season here, I’m looking for ways to use these wonderful fruits. This recipe is super fast and easy especially on a work night. Don’t forget the parmesan cheese!

Pasta with Sausage & Tomato Skillet

Ingredients:

• 1/2 pound sweet Italian sausage links, sliced

• 1/4 cup diced onion

• 2 cloves garlic, minced

• 2 cups fresh tomatoes, diced

• 3/4 cup whipping cream

• 1/4 tsp salt

• 6 ounces pasta, can use gluten free

• 1 1/2 Tbsp minced parsley

• grated parmesan cheese

Directions:

1. Cook sausage in a cast iron skillet on medium heat until it is no longer pink.

2. In a separate pot, cook pasta according to directions.

3. Add onion and garlic and cook until onion is tender and sausage is light brown.

4. Add tomatoes, cream, and salt.

5. Simmer until the mixture thickens, about 4 minutes.

6. Drain pasta and add to sausage mixture, stir until well combined.

7. Serve with parmesan cheese on top.

Chorizo & Zucchini

I don’t know about you, but one zucchini plant can yield more product than I can deal with. As a result, I end up both giving it away and looking for creative ways to use it.

Recently, I stumbled across this combination and with with a few “tweaks” it ended up being a dish my guests kept coming back for!

The Chorizo I used came from a source that I trust and know their farming practices. If you are interested, a link has been provided for you.

Chorizo & Zucchini

Ingredients:

• 1 teaspoon olive oil

• 1 pound loose chorizo

• 4 medium zucchini, cut into 3/4-inch cubes

• 1 lime, zested and juiced

• 1/2 cup loosely packed cilantro, roughly chopped

• Salt, to taste

INSTRUCTIONS:

1. Heat the olive oil over a medium-low heat in a large skillet and add the chorizo. Cook for 5 minutes, until the fat has rendered out and the chorizo is slightly crisp. Transfer the cooked chorizo to a plate, but leave behind the oil.

2. Add the cubed zucchini to the hot skillet and increase the heat to medium. Sauté the zucchini, tossing occasionally, until browned and soft, about 10 minutes. Stir in the lime juice, lime zest, cilantro and cooked chorizo. Season to taste with salt and serve.

Chickpea Tikka Masala

Can I just say, “Oh my gosh?” It was probably over 10 years ago that I first tried Indian food. Let’s just say I wasn’t well versed in ethic cultures or their food. Since that moment in time, I’ve been hooked. As a matter of fact, I would say that Indian is one of my favorite go to foods. Lately, i’ve had a desire to prepare Indian cuisine, and I’ve search and tried quite a few recipes.

Recently, I had guests and decided to serve a few Indian dishes. Of the three I served, this one stole the show. Frankly, I think it’s the heavy cream combined with the spices that give this dish an A+ . Everyone agreed this is a keeper. I found there to be a lot of sauce, which I like. But if you prefer less sauce, just add more chickpeas.

Chickpea Tikka Masala

Ingredients:

• 4 TBSP clarified butter

• 2 small onions, finely diced

• 1 ½ TBSP garlic, finely grated

• 1 TBSP ginger, finely grated

• 1 ½ tsp garam masala

• 1 ½ tsp ground cumin

• 1 tsp turmeric powder

• 1 tsp ground coriander

• 14 oz can tomato sauce

• 1 tsp ground red chili powder

• 1 tsp pink salt

• 1 ¼ cup heavy cream

• 2 14 oz. cans chickpeas, rinsed and drained

• ¼ cup water

• 4 TBSP fresh cilantro for garnish

 Directions:

1. Melt clarified butter in a medium sized pot over medium heat.  Add onions and sauté until soft.

2. Add garlic and ginger.  Continue to saute for 1 minute until fragrant, the add garam masala, cumin, turmeric and coriander.  Stir for about 20 seconds, until fragrant.

3. Pour in the tomato sauce, chili powder and salt.  Let simmer for about 10-15 minutes, stirring occasionally until the sauce thickens and becomes a deep brown/red color.

4. Stir in cream and chickpeas.  Continue cooking until sauce is thick and bubbling.  Add water, if needed to thin.

5. Garnish with cilantro and serve over rice.

Lentil, Quinoa & Black Bean Tostada

It was one of those days. I got home late from work, hungry and unprepared for dinner. On the way home, I was trying to think of all the options. Remembering I had about a cup of the left overs from the previous recipe….Quinoa and Black Bean Bowl, I decided to add a few food items and make a new dish. Before I new it, I was sitting down to a nice meal in less than 30 minutes. Another reason to love leftovers. Add just a pinch of creativity, and something new emerges. No leftovers, no worries. You can still enjoy the dish.

Lentil, Quinoa & Black Bean Tostada

Ingredients:

• 1 small onion, diced

• 1 small garlic clove, minced

• 1 TBSP chili powder

• 2 tsp cumin

• 1 tsp coriander

• 1/2 cup lentils (uncooked)

• 1 cup water

• 1 can black beans, drained and rinsed

• 1 cup left over quinoa and black bean leftovers (or whatever you have left)

• 8 corn tortillas

• toppings: diced tomatoes, shredded lettuce, diced onions, prepared salsa, cheese, sour cream or greek yogurt, cilantro

Directions:

1. In a medium skillet, add a small amount of water with onion and garlic. Sauté until onions are soft and fragrant. Add spices and continue cooking for 2 minutes.

2. Add lentils and water. Stir to combine. Cover and cook for 10-15 minutes.

3. Add black beans and left over quinoa mixture.

4. Continue cooking until lentils are soft.

5. Meanwhile, heat oven to 400 degrees. Place corn tortillas on a baking sheet. Bake at 400 degrees for 2-3 minutes, or until tostadas reach the desired crunchiness.

6. Add toppings and enjoy.

Quinoa and Black Bean Bowl

I needed something quick to make on a busy day. Knowing I had limited food in the refrigerator, I had this looming thought….I should have stopped at the grocery store before now. Then I remembered my pressure cooker/InstaPot. I began to formulate a plan in the back of my mind. I knew I had lentils, quinoa, chick peas, and black beans. Surely there was something I could create with those staples. A search on the internet, bombarded me with many recipes to choose from. In my normal style, I looked at two or three to compare and contrast, and came up with some version of my own. Within 30 minutes, dinner was done and my belly was satisfied. The best part of this recipe, is it didn’t require many fresh ingredients. So if it’s been a bit since the groceries have been replenished, this may be one of those recipes you can pull out in that emergency….just like I had to.

Quinoa and Black Bean Bowl

Ingredients:

• 1 TBSP avocado oil

• 1 small onion diced

• 1 garlic clove, minced

• 1 bell pepper, seeded and diced

• 2 tsp. chili powder

• 1 tsp. cumin

• 1 tsp. coriander

• 1/4 tsp. cayenne pepper (optional)

• 1 cup quinoa

• 1 can black beans, rinsed and drained

• 1 can organic diced tomatoes

• 1 1/4 cup water or vegetable broth

• garnishes: avocado, cilantro, cheese, tomatoes

Directions:

1. Set the pressure cooker on sauté mode. Add oil, onion, and garlic. Sauté until onion is fragrant. Add bell pepper and spices. Continue sautéing for 2 minutes.

2. Add quinoa, black beans, diced tomatoes, and water.

3. Cover pressure cooker and select rice/beans on low.

4. When pressure has been released, divide into individual bowls and serve with garnishes.

Serves: 4

Black Bean & Polenta Skillet

Warm and flavorful, this dish is an easy recipe for a busy work night. I found this recipe while visiting one of my daughters. This is a one pot meal if the polenta is already prepared, so clean up is a snap. This day I made my polenta from scratch while the spinach was sautéing. Just follow the recipe on the package. Personally, I use non GMO corn meal/polenta. This can also be made a day or two ahead of time.

Black Bean & Polenta Skillet

Ingredients:

• 4 ounce fresh baby spinach

• 1 can black beans, rinsed and drained

• ¼ cup green chiles

• ¼ cup cream cheese

• ½ cup polenta, prepared

• 2 TBSP butter

• 3 TBSP Sriracha

• Fresh cilantro

Directions:

1. Heat oven to 350 degrees.

2.  Heat a medium sized cast iron skillet to medium.  Place a small amount of water and spinach in the skillet.  Sauté until wilted.  Add black beans and green chilies. Stir in cream cheese and combine. 

3.  Add polenta on top of prepared mixture and bake at 350 degrees for 20-25 minutes or until polenta is lightly browned.

4.  Meanwhile, in a small sauce pan, melt butter.  Remove from stove top and add Sriracha, stirring to combine.

5.  Once finished baking, pour buttery sauce over polenta.  Top with chopped cilantro and serve.

A Better Beet Burger

When beets showed up on the dinner table when I was a child, I turned up my nose to them because of the color. Plus, I thought they tasted like dirt. It wasn’t until I was in my twenties that I gave this root vegetable a second try. Now I purchase beets a couple times a month, steam them and use them in my salads or as a side for a meal.

Beets nutritionally is a great source of fiber, folate, manganese, potassium, iron and vitamin C. Beets, specifically, the juice, as been shown to help improve blood flow, lower blood pressure and help with exercise performance by improving the efficiently of our mitochondria. With it’s antioxidant component, beets help protect us from cancer, heart disease, and reduces inflammation.

If you have space to plant a garden, beets should be in the line up. They are typically very easy to grow in a small space. Enjoy eating the tops as you await for the root to develop. In this recipe, raw beets are used making these burgers an easy addition in a busy life. Let me know what you think. NOTE: I eat mine with a little Sriracha mayo.

A Better Beet Burger

Ingredients:

• 2 cups grated raw peeled beets (about 2 medium beets)

• 3/4 cup old fashioned rolled oats

• 1/2 cup cooked lentils (can use canned)

• 1/2 cup gluten free flour

• 1/2 cup onion, finely chopped

• 2 cloves garlic, finely minced

• 1 TBSP natural peanut butter

• 2 tsp dried thyme leaves

• 1/2 tsp salt

• 1/4 tsp black pepper

Directions:

1. Place grater attachment in food processor. Gate beets. Add remaining ingredients to the food processor. Pulse, do not puree, stopping to scrape the side. Pulse until the mixture comes together.

2. Mixture will be sticky. Using your hands, shape into 4 patties. Hint: wetting your hands between each patty will help them not to stick.

3. In a cast iron skillet, heat avocado oil or a high heat appropriate oil to low-medium. Add the four patties and cook slowly so they will be cooked but not burned on the outsides.

4. Serve on a bun with your favorite toppings.

Egg Roll Bowl

Last week, I had a craving for egg rolls, but I didn’t want to go through the process of rolling and frying them. I thought, why not just make the inside portion and serve them over noodles or rice? With less prep work and lower calories, this was a win for me, plus it was better the next day as left overs. This recipe is not expensive to prepare and only uses one pot. The labor takes some time with chopping, but I used a food processor to save time.. With the current conditions of self quarantine, there’s more time for cooking, so enjoy the process in anyway you see fit. Some members of my family added hoisin sauce and/or Sriracha sauce to their bowls.

Egg Roll Bowl

ingredients:

• 2 tsp grated fresh ginger

• 4 cloves garlic, finely chopped

• 4 scallions, sliced thinly

• 2 carrots, chopped

• 2 cups Napa cabbage, shredded

• 1/2 cup vegetable broth

• 4 TBSP soy sauce or Liquid Aminos

• 3 TBSP sesame oil

• Prepared noodles or rice, kept warm

Directions:

1. In a large skillet, warm 2 TBSP water. Add fresh ginger, garlic, and scallions. Sauté for several minutes until fragrant.

2. Add carrots and cook for an additional 3 minutes.

3. Add cabbage and remaining ingredients except noodles or rice. Continue cooking until cabbage is soft. Keep warm.

4. In bowls, add noodles/rice and top with 3/4 cup vegetable mixture.

Chickpea Patties

There’s something about chickpeas that keeps me coming back for more. Hummus, patties, or toppings for salads, chickpeas are quite versatile and taste good. Chickpeas, or garbanzo beans, are in the legume family. Like any real food, it has nutritive benefits to help a body stay healthy and strong. As a vegetarian, I often get asked about how I get my protein. As Americans, we are all consumed with protein needs, and many people consume way more protein (usually animal protein) than is needed. That extra protein stresses the kidneys and binds up the digestive track. Eating whole, natural foods, like garbanzo beans, is a great way to not only get protein, but the necessary fiber to promote health and wellbeing. Just one cup of garbanzo beans yields 12.5 grams of fiber and one-third of an adult’s protein needs. Anyway you stack it, these legumes are a great choice. Below is a recipe I wanted to share. It’s quick, easy and can be made during the work week. Consider doubling the batch and freezing the extras.

Chickpea Patties

Ingredients:

• 1 medium sized onion, finely chopped

• 3 garlic cloves, minced

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp smoked paprika

• 1/2 tsp pink salt

• 1 15.5 can garbanzo beans, rinsed and drained

• 2 tsp avocado oil

Directions:

1. In a skillet, add 1/4 cup water along with onion and garlic. Sauté until onions are translucent and soft. Add spices, stirring to combine. Keep warm.

2. In a food processor, add 1 cup garbanzo beans. Pulse until chopped but not smooth. Remove and set aside in a medium mixing bowl.

3. Add remaining garbanzo beans along with onion mixture. Process until smooth.

4. Add blended mixture to bowl with chopped garbanzo beans and combine.

5. Add avocado oil in a skillet on medium heat.

6. Using your hands, pat out four patties and place in the skillet. Cook for 4-6 minutes turning over once, or until golden brown. Serve immediately.

**I like to place aioli on mine, but use any condiment you like.

Protein Packed Patty w/ Garlic Aioli

Hemp has taken our nation by storm. Each day there seems to be a new way to use this weed in one way or another. Hemp is the fibrous portion of the cannabis plant used to make things such as rope, paper, and fiber. Hemp seeds (or hearts) are, of course, the seeds of the hemp plant and is in the same family as cannabis. Hemp seeds can be used in a variety of ways and have scientific health benefits including:

1. Being incredibly nutritious! They contain both omega-6 and omega-3 fatty acids, have a high protein content, contain vitamins and minerals such as iron, thiamin, phosphorus, magnesium, zinc, and manganese.

2. They are heart healthy. Recent research suggest consuming hemp seeds may reduce heart disease by reducing blood pressure.

3. Hemp seeds and oil can help with skin issues like eczema and dry skin.

4. As far as plant protein is concerned, hemp comes in pretty high with 10 g per 3 tablespoons.

5. Hemp hearts have been found to reduce the symptoms of menopause and PMS.

6. They also both soluble and insoluble fiber and can aid in the digestive process.

Using both hemp hearts and black beans, this recipe contains both protein and fiber. I love using shiitake mushrooms for their medicinal benefits. If you don’t have leeks on hand, onion can be used as a substitute. The patties held up well as the baking process dries them out a bit and helps them to stay together.

Protein Packed Patty

Ingredients:

• 2 tsp sunflower oil

• 1 leek, white part only, chopped

• 1 clove garlic, minced

• 1/2 red bell pepper, diced

• 1/2 cup shiitake mushrooms, chopped

• 1/4 cup hemp hearts

• 1/4 cup organic corn meal

• 1/4 cup fresh cilantro, chopped

• 1 tsp cumin

• 1/2 tsp pink salt

Directions:

1. Pre-heat oven to 400 degrees.

2. Warm sunflower oil in a skillet on medium heat. Add leek and garlic. Sauté until fragrant.

3. Add bell pepper and mushrooms. Continue to sauté for 2-3 minutes, stirring frequently. Transfer to a medium sized bowl.

4. Add hemp hearts and corn meal, stirring to combine.

5. Add cilantro, cumin, and pink salt. Stir until all ingredients are combined well.

6. Using a potato masher, mash black bean mixture to release the starches. This will help the patties stay together.

7. Prepare a baking sheet with parchment paper. Using a large spoon, divide into four sections. Form each section into a patty and place on the prepared baking sheet.

8. Bake at 400 degrees for approximately 25 minutes, flipping patties over half way through cooking.

9. Serve with aioli sauce (recipe follows.)

Aioli Sauce

• 5 garlic cloves, minced

• 2 tsp lemon juice

• dash of pink salt

• 1/2 cup quality mayonnaise

• 2 TBSP Dijon mustard

Place minced garlic in a shallow bowl and add lemon juice and salt. Mix and allow to sit for 10 minutes.

Using a fine mesh strainer, strain out the garlic from the lemon juice into a separate bowl. Add mayonnaise and mustard. Adjust to your liking.

Will keep in the refrigerator for up to 10 days.

Jackfruit Tacos with Chimichurri Sauce

Jackfruit is one of the newest trends among vegetarians and vegans. Even some meat eaters are excited about jackfruit. What is jackfruit? it’s a relative to the fig family and grows in Asia, Africa, and Brazil. It contains no cholesterol, very low in sodium and calories in general. Even though the fruit itself is not loaded with protein, but eat the seeds as they have more protein than the actual fruit. In this recipe, the stems and seeds are removed, but enjoy them separately…with BBQ sauce! Here is the nutritional count:

Two cups contain 310 calories and boast the following lineup of vitamins and minerals:

• Fiber: 6 grams

• Protein: 5.6 grams

• Vitamin A: 20% of Recommended Daily Intake (RDI)

• Vitamin C: 36% of RDI

• Riboflavin: 22% of RDI

• Magnesium: 30% of RDI

• Potassium: 28% of RDI

• Copper: 30% of RDI

• Manganese: 32% of RDI

Jackfruit Tacos with Chimichurri Sauce

ingredients:

For the tacos:

• 1 10-ounce can green jackfruit in water or brine

• 1/4 cup water

• 1 yellow onion, sliced

• 4 cloves garlic, minced

• 1/2 lime, juiced

• 1 TBSP chili powder

• 2 tsp cumin

• 1/4 tsp cayenne pepper

• 1/4 tsp pink salt

• 1/2 cup water

For the Chimichurri Sauce:

• 1 cup fresh cilantro

• 1/2 cup fresh Italian parsley

• 1/2 cup olive oil

• 1/4 cup lime juice

• 4 cloves, garlic

• 1/2 tsp cumin

• 1 tsp pink salt

• 1/2 tsp ground black pepper

Additional ingredients:

• 4 taco shells

• 1 avocado, sliced

• 1/4 red onion, sliced

• lime wedges

Directions:

1. To prepare the jackfruit, drain and rinse. Remove hard stems and seeds. Using either a potato masher or your hands, break apart the fruit so it looks shredded. Set aside

2. Warm 1/4 cup water in a skillet. Add onion and garlic, sautéing until fragrant. Add spices and lime juice, stirring to combine.

3. Add 1/2 cup water and jackfruit. Continue sautéing until heated thorough. Add additional water if gets too dry. Set aside and keep warm

4. To prepare chimichurri sauce: Add all ingredients in a food processor and whirl until smooth and evenly combined. Move to a separate bowl.

5. To assemble: place 1/4 of warm jackfruit in a taco shell, layer with red onion, avocado and top with chimichurri sauce and lime.

Curried Mung Beans

My southern upbringing did not expose me to mung beans. Although they are called a “bean,” they are actually an edible seed in the legume family. Today, I was craving some flavorful Indian food, and I saw this recipe. I’ve had these mung beans for sometime, so today is the day to use them. I used sprouted mung beans, and found that I did not need to use as much water as the original recipe called for.

I was amazed at the nutritional benefits of these little guys. One cup (7 ounces or 202 grams) of boiled mung beans contains:

• Calories: 212

• Fat: 0.8 grams

• Protein: 14.2 grams

• Carbs: 38.7 grams

• Fiber: 15.4 grams

• Folate (B9): 80% of the Reference Daily Intake (RDI)

• Manganese: 30% of the RDI

• Magnesium: 24% of the RDI

• Vitamin B1: 22% of the RDI

• Phosphorus: 20% of the RDI

• Iron: 16% of the RDI

• Copper: 16% of the RDI

• Potassium: 15% of the RDI

• Zinc: 11% of the RDI

• Vitamins B2, B3, B5, B6 and selenium

These beans are one of the best plant-based sources of protein. They are also a powerful antioxidant, have anti-fungal and antimicrobial benefits. They have been known to help lower blood glucose levels and blood pressure. I have to admit, the spice combination in this dish is to die for. It makes for a happy palate!

Curried Mung Beans

Ingredients:

• 2 tsp sunflower oil

• 1 tsp cumin seeds

• 4 cloves garlic, chopped

• 1-inch knob of ginger, chopped

• 1 TBSP ground coriander

• 1 tsp Garam Masala

• 1/2 to 3/4 tsp cayenne

• 1/2 tsp ground turmeric

• 1 1/2 cups chopped tomatoes

• 1 cup sprouted mung beans (if using whole, soak for an hour or overnight)

• 2 cups water

• 1 - 1 1 /2 tsp salt

• 1 cup coconut milk

• 1/4 cup chopped cilantro, for garnish

• 1 tsp lemon juice, for garnish

Directions:

1. Heat the oil in a large skillet over medium heat. When the oil is hot, add the cumin seeds. Cook until the seeds change color, about 1 minute. Blend the garlic, ginger, coriander, garam masala, cayenne, and turmeric with 2 tablespoons of water. Add the blended mixture to the skillet. Cook until fragrant, about 2 minutes. Puree the tomatoes in the same blender, then add the tomato puree to the skillet. Cook for 5 minutes.

2. Add the mung beans to the skillet. Add the 2 cups of water. Mix well, cover, and bring to a boil. Cook for 6-8 minutes. Reduce heat to low-medium and cook until the mung beans are tender, 30-40 minutes, stirring once about halfway through. (If using non-sprouted, will need to add 1-2 cups additional water)

3. Add the salt and coconut milk. Mix well, cover, and cook for 10 minutes. Taste, and adjust salt and spice. Cook uncover for a few minutes until desired consistency is reached. Garnish with cilantro and lemon juice.

Serve with rice and naan bread.

Adapted from Vegan Richa's Indian Kitchen

Garlicky and Lemon Mahi Mahi

Fish isn’t a food I particularly enjoy, at least fish that is “fishy.” Mahi Mahi is a fish that is dense like a tuna, but meets my criteria of not “fishy.” The great thing about preparing fish is it cooks really fast and is totally doable on a work night. Just basic ingredients here but oh, what a delicious meal. The best part is there’s only one skillet that is used, so even clean up is a snap.

Garlicky and Lemon Mahi Mahi

Ingredients:

• 3 TBSP butter

• 4 mahi mahi fillets

• pink salt

• ground pepper

• 1 lb asparagus

• 3 cloves garlic, minced

• 1/4 tsp. crushed red pepper flakes

• 1 lemon, sliced

• zest and juice of 1 lemon

• parsley for garnish

Directions:

1.   In a large skillet over medium heat, melt 1 TBSP butter. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate. 

2.   To skillet, add 1 TBSP butter. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.

3.   To skillet, add remaining 1 TBSP butter. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat, then return mahi-mahi and asparagus to skillet and spoon over sauce. 

4.   Garnish with more parsley before serving.

Quick and Easy Stir Fry

On a busy evening, a stir fry is a quick and wonderful way to enjoy delicious food. The best part of a stir fry is almost any vegetable is game. One of the stands at the farmer’s market had bok choy and Jerusalem artichokes. I’ve had no prior experience with these artichokes, so I had to explore some to find out more about them. What I found is they are a good source of iron and potassium. This root vegetable has the consistency of a water chestnut and makes a great addition to stir fry. I also picked up some fresh cauliflower, both white and purple (my favorite) and decided to “rice” it rather than chopping. Feel free to do what you would like. With prep and cooking, this meal was ready in less than 30 minutes, making it a perfect addition to the weeknight menu. If you are new to stir fry, it goes quickly, so have all of your ingredients already to go.

Quick and Easy Stir Fry

Ingredients:

• 1 small head cauliflower

• 1 TBSP sesame seed oil

• 1 large onion sliced, then halved

• 2 garlic cloves, chopped

• 4 cups bok choy, chopped

• 1 cup carrots, julienned

• 4 Jerusalem artichokes, sliced

• 3 stalks celery, thickly sliced

• 1 bell pepper, seeded and sliced

• 1/2 cup bean spouts

• 2 eggs

• 2 TBSP liquid Aminos

• 1 TBSP Tamari

Directions:

1. Chop cauliflower and large pieces and place in a food processor. Pulse a few times until all the cauliflower resembles rice. Do not over process, set aside.

2. In a wok or large frying pan, heat sesame see oil on high. Add onions and garlic, stirring until fragrant, about 30 seconds.

3. Add bok choy, carrots, artichokes, celery, pepper, and cauliflower stirring quickly until heated, about 2 minutes.

4. Add bean spouts and combine.

5. Moving vegetables to the side, break open eggs into the bare space and cook. Combine eggs into the mixture.

6. Add the Aminos and Tamari. Continue stirring until heated through .

7. Serve immediately.

Spaghetti Squash Marinara

It was years into adulthood before I tried spaghetti squash. My hesitation was due to a lack of knowledge about this amazing vegetable, in particular, feeling of intimidation of what to do with it. With only 7 grams of carbohydrate per cup, it’s a clear better choice over pasta when those comfort food cravings knock, Plus it’s loaded with vitamins and minerals. Notice I used shiitake mushrooms in this recipe. Any mushroom would do, if you choose to use them, however, shiitake has been used in medicinal practices for centuries. Known to help fight cardiovascular disease, cancer, and boost the immune system, why not make the most of them? We are entering the cold and flu season, so it’s especially important to boost that immune system. I invite you to read more about this medicinal mushroom. Enjoy this dish on a week night as it’s prepared in under an hour and makes great left overs for lunch the next day.

Spaghetti Squash Marinara

Ingredients:

• 1 spaghetti squash

• ½ tsp sea salt

• 1 large onion diced

• 1 bell pepper, any color, largely diced

• 1 large zucchini, largely diced

• 1 cup shitake mushrooms, chopped

• 2 cups marinara sauce

• Parmesan cheese, optional

Directions:

1. Heat oven to 400 degrees. Cut squash in half lengthwise.  Clean out seeds and place on a baking sheet face down.  Using a fork, prick several holes through the skin.  

2. Place in the oven for approximately 40 minutes or until squash is tender.

3. Place marinara sauce in a sauce pan.  Heat and then keep warm.

4. While squash is baking, warm a ¼ cup water in a skillet.

5. Add onion and steam until tender.  Add the remaining ingredients except marinara sauce.

6. Simmer on low until vegetables are tender, yet have a slight crunch, keep warm.

7. Remove squash from the oven and allow to sit for a few moments to cool.  Using a fork, begin scooping out the insides into a large bowl.  It should come out easily and resemble spaghetti noodles.

8. To assemble: In serving bowls, place desired amount of squash on the bottom, then add the vegetable mixture, top with warmed marinara sauce and parmesan cheese, if desired.

9. Serve.

Chickpea Loaf

The thing I liked best about meatloaf, as a child, was the ketchup on top. I was never really much of a meat lover, but sugar, was another story. When I ate meat, I used to make my meatloaf with lots of carrots, mushrooms, and occasionally sneak in some cooked spinach. It was an easier way to get those veggies into my kid’s body. Consider using organic celery as it’s on the Dirty Dozen list this year. I don’t consume ketchup like I used to, but when I do, I purchase organic ketchup. Besides the fact that tomatoes are also on the Dirty Dozen list, many brands contain high fructose corn syrup (HFCS). As we now know, HFCS is linked to fatty liver disease. I also try to stay gluten free, so I substituted garbanzo flour for the breadcrumbs. There are also gluten free breadcrumbs that can be used here. I just didn’t have any. I also like using Bragg’s liquid aminos in place of the soy sauce for the nutritional benefits.There are so many “meatless” loaf recipes, it’s hard to decide which one to pick. Most of them fall part as soon as it’s cut, or it’s mushy. This recipe was adapted from Nora Cooks, and it’s one that holds up well under the knife. Consider making on prep days and reheating during the work week. It would also make great leftovers for lunch the next day.

Chickpea Loaf

Ingredients:

• 1-2 tablespoons olive oil OR water for oil free

• 1 small onion, diced small

• 2 small carrots, diced small

• 2 organic celery stalks, diced small

• 3 garlic cloves, minced

• (2) 15 oz cans chickpeas, drained and rinsed

• 1 1/2 cups breadcrumbs or 1 1/4 cups garbanzo flour

• 2 tablespoons ground flaxseed

• 3 tablespoons nutritional yeast (omit if you don’t have)

• 2 tablespoons soy sauce or liquid aminos

• 2 tablespoons Worcestershire sauce

• 1/4 cup organic ketchup

In Addition:

• 1/3 cup organic ketchup

• 1 teaspoon Worcestershire sauce

Instructions:

1. Preheat the oven to 375 degrees and line the bottom of a 9-inch loaf pan with parchment paper to prevent sticking.

2. Saute the onion, carrots, celery and garlic in the olive oil or water over medium heat for 5 minutes, until the onions are translucent. Remove from heat and set aside.

3. Add the chickpeas to a large bowl, and mash with a potato masher (or fork). Do not over mash.

4. Add the cooked veggies and all the remaining ingredients to the chickpeas. Stir with a large wooden spoon until very well combined.

5. Press the loaf mixture in the prepared pan, pushing down evenly with your hand. Cover with foil and bake for 30 minutes.

6. In a small bowl, stir together the ketchup and Worcestershire sauce for the topping.

7. After 30 minutes, remove the foil, spread the ketchup topping evenly on top of the loaf and bake for another 15 minutes, uncovered. Remove from the oven.

8. Allow to sit for at least 15 minutes before slicing if you can, it will hold up better. Sprinkle with fresh parsley if desired before serving.

adapted from Nora Cooks

Late Summer Curry

There are many things I enjoy about fall, and one of those is butternut squash. It’s amazing to me that some vegetables stay fresh so long after harvest. Butternut squash is one of those and is versatile, delicious and nutritious. Loaded with Vitamin A, butternut squash lends 457% of the recommended daily allowance, and is a good source of fiber, potassium, and magnesium. These squash are easy to grow in your own garden. In this recipe, I used the abundance of zucchini and yellow squash that was given to me by a friend who grew them locally. With that, I purchased some green beans from the farmer’s market and put together this curry. It’s easy enough to make on a work night. Pair it with rice or quinoa and a side salad.

Weather today is mostly sunny and warm, but it feels like fall

Listening to 80's music

Sipping on Yogi Positive Energy Tea

Late Summer Curry

Time: 1 hour

Yield: 8 servings

Ingredients:

• 1 large onion coarsely chopped

• 2 garlic cloves, minced

• 2 tsp ginger powder

• 2 tsp cinnamon

• 1 tsp turmeric

• 4 cups diced butternut squash (about 1-inch cubes)

• 2 small zucchinis, diced

• 2 small yellow squash, diced

• 2 cups cauliflower, chopped into 1-inch pieces

• 2 cups fresh green beans, ends snipped and snapped in 2-inch pieces

• 2 cups vegetable broth or water

• 4 TBSP curry paste

• 1 can full fat coconut milk

• Salt and pepper to taste

Directions:

1.  Add a small amount of water to a large pot.  Heat on medium and add onion and garlic.  Sauté until onion is soft, about 3 minutes. Add ginger, cinnamon, and turmeric, stirring until combined.

2.  Add butternut squash, zucchini, yellow squash, cauliflower, and green beans, stirring after each addition to combine.  Add vegetable broth or water, cover and cook for about 12-15 minutes.

3.  Add curry paste and coconut milk, stirring to combine.

4.  Continue cooking until vegetables are tender and heated through.

5.  Serve with quinoa, rice, lentils, farro, or any other grain.

Ratatouille

The bounty of late summer yields a rainbow of color in this French classic.  The farmer’s market today had an abundance of yellow squash and bell peppers. I wanted to use zucchini as well, so I purchased them from the organic section of my local co-op.  Zucchini and bell peppers are on the dirty dozen list, to be sure to choose organic when not purchasing from the local stands.  I served this with some quinoa that provides a wonderful source of nutrients as well as a nice source of protein and fiber.  Be sure to prepare it with some kombu to get the most nutritional benefits. 

Weather today is cloudy and cool, temp. at 69 degrees. Feels like fall.

Listening to Smooth Jazz on Pandora

Scent in the diffuser today is Eucalyptus

Ratatouille

Yield: 8 cups

Serves: 6

Time: 50 minutes

 Ingredients:

• 1 medium eggplant, cubed

• 4 TBSP avocado oil

• 1 tsp salt

• 1 large onion, coarsely chopped (about 2 cups)

• 3 garlic cloves, minced

• ½ tsp dried oregano or ground fennel

• 2 red and/or yellow bell peppers, seeded and chopped (about 3 cups)

• 1 cup chopped zucchini

• 1 cup chopped yellow squash

• ¼ cup red wine

• One 28-ounce can diced tomatoes

• Ground pepper

• 3 TBSP chopped fresh basil

Directions:

1.  Preheat oven to 400 degrees.

2.  In a large bowl toss the eggplant cubes with 2 tablespoons oil and salt.  Spread the cubes out on a rimmed baking sheet and roast until the eggplant is soft, about 15 minutes.

3. Remove from the oven and set aside.

4.  While the eggplant is roasting, prepare quinoa according to the package directions (note: I use 1:1.5 ratios as I don’t like my quinoa soggy) adding Kombu while cooking.

5.  Meanwhile, warm the remaining oil in a pot on medium heat.  Add the onions, garlic, oregano or fennel and a pinch of salt, cook, stirring often until the onions become translucent. 

6. Stir in the bell peppers, zucchini, and squash.  Cook for another 10 minutes, stirring to prevent sticking.  Stir in roasted eggplant, red wine, and tomatoes and simmer, stirring occasionally, for 20 minutes.  Season with salt and pepper to taste.  Stir in basil just before serving.