Afghan Pumpkin

I have a friend who live is a large city where ethic foods are more commonly found. Often she stops by an Afghan place that makes the most delicious pumpkin. When I think of pumpkin, I think of halloween carving and pies at Thanksgiving. It’s been an eye-opening experience to try pumpkin in any form. I will admit, I cheated in this recipe and used butternut squash as it was what I had on hand. The next time I make it, I’ll turn up the heat just a bit by adding a few more jalapeños.

Afghan Pumpkin

Ingredients

• 2 tablespoons neutral oil, like grapeseed or avocado

• 1 medium onion, chopped

• 1 teaspoon ground turmeric

• 1 tablespoon minced fresh ginger

• 1 minced fresh chili, like jalapeño

• 8 cups 1-inch cubes pumpkin flesh or butternut squash

• 1 ½ cups vegetable stock, plus more as needed

• Salt and freshly ground black pepper

• 2-14 1/2-ounce can crushed tomatoes, non-GMO

• ¼ teaspoon coriander

• 1 cup yogurt, preferably whole-milk

• ¼ cup chopped fresh mint, plus more for garnish

Directions

1. In a large skillet warm oil on medium heat. Add onion and sauté for about 5 minutes or until soft and fragrant.

2. Add turmeric, ginger, and chili pepper. Stir to combine.

3. Add pumpkin, vegetable stock, and ground pepper. Continue to cook until pumpkin is soft.

4. Add tomatoes, coriander stirring to combine. Cook for 3-5 minutes.

5. Add yogurt and chopped mint.

6. Serve as a side or over rice.

Roasted Brussel Sprouts

As a child, the smell of Brussel sprouts made me gag. It was a smell that permeated the entire house as they boiled on the stove top. As a result, my family did not have the opportunity to try them. Funny how that works. Roasted Brussel sprouts…now that’s a game changer! It seems the sky is the limit with the add ons like bacon, onions, garlic, etc. Personally, I prepare mine rather simply, as you will see in this post. I also enjoy the crispness too, which is why I slice them in at least three sections rather than just in half.

Why Brussels? They contain very few calories, but pack a nutritive punch. The benefits include an excellent source of protein and rank high in both vitamins C & K. With cold and flu season, obtaining vitamin C is a bonus. Research suggests the bitterness in these cruciferous vegetables help fight off some cancers. Brussel sprouts are also thought to be a powerhouse antioxidant with slashing cell damage by 30% with just two cups. They are also high in fiber, reduce blood sugar, and reduce inflammation…a true winner! If this isn’t enough reason to include these morsels in your diet, I don’t know what it. Prepare them in ways that taste good to you.

Roasted Brussel Sprouts

Ingredients:

• 4 cups Brussel sprouts, ends removed and sliced into thirds

• 2 TBSP sunflower oil or similar

• salt and pepper, to taste

• 1-2 tsp balsamic vinegar

Directions:

1. Combine above ingredients in a large bowl. Stir to combine.

2. Roast at 450 degrees, stirring occasionally, until edges are charred. Add additional seasonings, if desired.

3. Sprinkle with balsamic vinegar.

Butternut Squash Risotto

It was a chilly November day at the farmer’s market. For sale were beautiful leeks that I simply could not resist, so I got three. There was also fresh garlic and butternut squash. With Thanksgiving around the corner, this recipe could be an option to replace the dressing. Dressing, while is traditional, does not provide the nutrients this dish serves up. The sage, in particular, spurs a memory of Thanksgiving past. As stated last week, shiitake mushrooms have long been reverted in China as medicine. So, I decided to add them into this dish. It gives it a nice texture and flavor along with support for the immune system.

Butternut Squash Risotto 

 Ingredients:

• 1 lb butternut squash, peeled and
  cubed (about 3 cups)

• 3 tsp grape seed oil (separated)

• 5 cups water

• 1 large leek, white part only, chopped

• 2 garlic cloves, finely chopped

• 1 ½ cups brown rice

• 1 cup chopped shiitake mushrooms

• ¼ cup Parmesan cheese

• 2 TBSP butter

• 1¼ tsp sea salt

• ¼ tsp black pepper

• 1 to 2 tbsp finely chopped fresh sage

Directions:

1. Preheat oven to 475˚F. In a large bowl, toss cubed squash in 1 tsp grape seed oil. Place squash on jellyroll pan. Roast squash until tender, about 20 to 30 minutes. Keep warm.

2. Heat water in a large pot on low, keeping at a simmer throughout the cooking process.

3. In a heavy-bottom pot, heat olive oil over medium heat. Add the mushroom and sauté until tender. Set aside.

4. Place remaining oil in pot and add leek and garlic and cook until soft, about 5 to 6 minutes.

5. Add rice and stir to combine. Gradually add water ½ cup at a time, stirring constantly until liquid is absorbed and risotto is soft, about 30 minutes.

6. Using a potato masher, mash the butternut squash on the jelly roll pan.

7. When the risotto is soft, stir in squash, mushrooms, cheese, butter, salt, pepper, and sage.

Avocado Deviled Eggs

Summer gatherings and parties are a great time to enjoy deviled eggs.  This popular finger food can be served for just about any occasion.  Because most have mayonnaise in the recipe, caution must be used with keeping them cooled, otherwise, the fun will be traded for sickness.  Along my health and wellness journey, I have found myself not using mayonnaise very often, if, at all.  It's fun to experiment with different ingredients and textures.  In this version of deviled eggs, the mayo is replaced with an avocado.  It's not as creamy, but I'm okay with that.  I love avocados and eat them whenever I can. It's a source of good fat that promotes a healthy brain, skin, hair and nails.  

Avocado Deviled Eggs

Ingredients:

• 12 eggs, hard-boiled

• 1 avocado, halved and seeded

• 3/4 cup pickles diced, plus juice

• 2 TBSP prepared mustard

• 1 tsp salt

Directions:

1. Cut eggs in half, scoop out the yokes into a bowl. Set egg whites aside.

2. Using a fork, mash yokes.

3. Scoop out the flesh of the avocado and add to the yokes. Using a fork, mash and mix avocado with the yokes.

4. Add pickles, mustard, and salt. Stir to combine.

5. If mixture is too thick, add juice from the pickles.

6. Using a cookie dough scoop or spoon, place the yoke mixture into the white part of the egg.

7. Keep refrigerated until use.

8. Sprinkle with paprika or cayenne pepper (if you like a little heat) to serve.

Egg Rolls

Growing up, I didn't have the opportunity to experience many culturally diversed foods.  As an adult, I became brave enough to try foods that, to me, were very different from the American, southern cooking I was accustomed too.  The first time I made my own egg rolls, I expected a complete failure, however, they turned out better than expected.  Egg rolls really are not difficult to make.  I have a Vita-mix that chops the veggies very quickly.  Even with chopping by hand, these egg rolls can be ready in about 30 minutes. Of all the recipes I've tried, I like this one the best.  I hope you will too.

Egg Rolls

• 4 TBSP vegetable oil

• 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

• 2 TBSP sugar

• 3 TBSP sesame oil

• 15 egg roll wrappers

• 20 shrimps, cooked and minced (optional)

Directions:

1. In a wok or skillet, stir-fry the ginger and garlic in 2 TBSP of oil until fragrant. Add scallions, carrots, and red peppers and stir-fry over high heat for 2 minutes.

2. In a bowl, combine the broth, soy sauce, and sugar. Add the Napa cabbage and broth mixture. Bring to a boil and simmer 5 minutes, stirring occasionally, until the vegetables are soft. Add sesame oil, cool for at least 15 minutes, and strain. Fold in shrimp, if using.

3. Fill and roll the egg roll wrappers, using 2 generous TBSP of filling for each roll. Working with 1 wrapper at a time, place the wrapper with one corner of the diamond closest to you. Place 2 TBSP of the filling in the center of the wrapper. Roll the corner closest to you over the filling. Brush the top of the corner with water. Fold in the sides of the wrapper and continue rolling the egg roll up until it is closed. Press to seal, set aside, and continue with the remaining ingredients.

4. In a skillet set over med-high heat, heat remaining oil and sauté the egg rolls until golden brown on all sides, using tongs to turn them. Serve when cool enough to eat.

Dipping sauce:

• 1/3 cup soy sauce

• 1/3 cup rice vinegar

• 1 TBSP honey

• 1-2 tsp sesame oil

• pinch of red pepper flakes

Root Veggie Roast

An easy side dish to be enjoyed any time of year.  A mix of vegetables with the surprise of sweetness from the apple.  Feel free to add your favorites or delete the ones you are not to fond of.

Root Veggie Roast

• 3 carrots, peeled and sliced
• 1 sweet potato, peeled and diced
• 1 baking potato, peeled and diced
• 3 parsnips, peeled and sliced
• 1 medium onion, diced
• 1 apple, diced
• 1 TBSP olive oil

Directions:

1. Place prepared vegetables on a cookie sheet.
2. Drizzle with 1 TBSP olive oil.
3. Bake at 400 degrees for 20-25 minutes, or until vegetables are done.

Scalloped Potatoes and Carrots

This recipe is adopted from one of the many Moosewood recipe books I purchased while in Ithica, NY. Moosewood is a popular restaurant that features vegetarian cuisine.  Their menus change daily using fresh foods available in the area. This particular recipe is much lower in fat than traditional scalloped potato recipes. Reduce the glycemic index by cooking the potatoes the day before. Changes in the starch happen during the cooling process but don't change the flavor or taste.

Scalloped Potatoes and Carrots

• 1 cup thinly sliced onions (1 medium onion)
• 1/4 tsp dried thyme
• 1 TBS butter
• 1 1/2 cups evaporated skimmed milk (12-ounce can)
• 1 1/2 TBS unbleached white flour
• 1/8 tsp nutmeg
• 3/4 tsp salt
• 1/4 tsp ground black pepper
• 3 cups peeled and thinly sliced potatoes (about 4 potatoes)
• 1 cup peeled and thinly sliced carrots (about 2 carrots)

Directions:

1. Preheat oven to 400 degrees.
2. In a heavy skillet, saute the onions and thyme in the butter on low heat for 5-7 minutes, until translucent, stirring regularly.
3. In a small bowl whisk together the evaporated milk, flour, nutmeg, salt and pepper.
4. Lightly oil a 2-quart baking dish.
5. Combine the potatoes, carrots, and sauteed onions in the dish and pour the milk mixture evenly on top.
6. Cover tightly with foil and bake for 40 minutes. Lower the heat to 350 degrees, uncover, and bake for about 30 minutes longer, or until the vegetables are tender and the top is golden brown.