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

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.

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.

Sweet Potato and Cauliflower Quinoa Salad

This recipe is partially inspired by my daughter, Emily. She was telling me she had planned to roast some diced sweet potatoes for supper that evening, and it got me thinking how warm, sweet, and delicious sweet potatoes are. This wonderful root vegetable can be enjoyed during the chilly winter months. A powerful antioxidant, sweet potatoes are thought to promote gut health, support the brain and eyes. For a little variety, I roasted some cauliflower along with the sweet potato. Be sure not to over cook either so they will hold their shape in this dish. As per usual, I suggest cooking your quinoa with kombu to get the most out of your grains.

Sweet Potato and Cauliflower Quinoa Salad

Ingredients:

• 1 cup quinoa

• 1 1/2 cups water

• thumb-size piece of kombu (optional)

• 1 medium sized sweet potato, peeled and diced into small pieces

• 1/2 head of cauliflower, chopped

• 1 TBSP sunflower or grape seed oil

• 2 tsp pink salt

• 6 spring onions, greens and white parts, chopped

• 1 handful of fresh parsley, chopped

• 1 handful of fresh cilantro, chopped

• 2 TBSP currants

• 1 lime, juiced

• 1 lemon, juiced

• 2 TBSP olive oil

• 1/2 tsp garam masala

Directions:

1. In a medium pot, add water , quinoa, and kombu, if using. Bring to a boil and reduce heat until all liquid is absorbed, about 20 minutes. Discard kombu and place quinoa in a mixing bowl.

2. While quinoa is cooking, combine sweet potatoes, cauliflower, oil and salt. Place on a cookie sheet and roast at 400 degrees for about 20 minutes or until sweet potatoes are done but still hold their shape. Set aside.

3. Add onions, parsley, cilantro, currants, and vegetable mixture to quinoa and combine.

4. In a small mixing bowl combine lime juice, lemon juice, olive oil and garam masala. Pour over quinoa mixture. Toss to combine. Adjust any spices to your taste. Serve immediately.

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

Indian Inspired Split Pea Soup

A friend texted me a recipe that she said needed some flavor help. So I set out to see what I could do with it. The original recipe called for carrots, but I had just used my last one. I had a red bell pepper, so I used that instead. For me, it was a bit bland and needed some “umph,” which is what my friend had indicated. What I love most about vegetarian food is all the flavors that typically show up. Bland food is out and favor is in!

It’s certainly soup season. A cold 12 degrees at my place this morning, means warm foods are on the planner today.

I love to sauté the onions and garlic in the spices I’m intending to use before adding all the other ingredients. Those spices then have longer to “mingle” with the onions, and with that, every spoonful of nutrition has a nice flavor. It’s interesting that by adding just a pinch of cinnamon, how sweet this soup became. If I had coconut milk, I would have added that for some good fat, but coconut aminos could be used instead. Be creative and adjust the spices and taste to suit you and your family. (Thanks, Patti, for the inspiration!)

Indian Inspired Split Pea Soup

Ingredients:

• 1 large onion, diced

• 2 garlic cloves, minced

• 1 tsp curry

• 1/2 tsp turmeric

• 1/4 tsp cinnamon

• 1 1/4 cups dry split peas

• 2 cups celery

• 1 cup bell pepper

• 1 cup carrots

• 3-4 cups water

• 1/2 tsp salt

• 1/2 tsp pepper

• handful of chopped fresh parsley

Directions:

1. In a medium/large stock pot, warm grape seed or sunflower oil on medium heat.

2. Add onion and garlic. Sauté until onions are translucent and fragrant. Add curry, turmeric, and cinnamon. Mix well.

3. Add dry peas and remaining ingredients, except parsley. Stir to combine.

4. Cover pot and simmer on medium heat for about 30 minutes or until peas are tender.

5. Add parsley. Stir. Add more parsley for garnish.

Jalapeño Cornbread Poppers

Here is a savory addition to take along to any holiday gathering, especially when there will be ample amounts of sweets. Don't be surprised if there aren’t any to take home. It’s refreshing to have some savory options when the table is full of sugary ones. I will admit, I’m cautious with corn products. Most corn is GMO and a round up ready product that can wreck a digestive system. Please look for non-GMO certified organic when purchasing corn and corn products. Unfortunately, most corn comes from foreign countries due to the contaminates in the soil. Because of the widespread use of GMO/round up ready crops, cross pollination has made it almost impossible to grow corn in this country that is non- GMO. In this recipe, I incorporated spelt flour for the white flour. While not gluten free, spelt has less gluten than regular flour and can be tolerated by those with gluten sensitivities (please do not use spelt if you have celiac disease.)

Jalapeño Cornbread Poppers

Ingredients:

• 1 cup cornmeal

• 3/4 cup spelt flour

• 1 tsp. salt

• 4 tsp. baking powder

• 2/3 milk alternative such as almond or rice milk

• 1/2 jalapeño, seeded and finely chopped

• 1/2 cup corn kernels, fresh or frozen

  Sunflower or high heat equivalent oil for frying

• 1 cup vegan margarine, at room temperature

• 2 TBSP maple syrup

Directions:

1. In a medium bowl, whisk together cornmeal, flour, salt, and baking power.

2. Mix in nondairy milk, jalapeño, and corn with a large spoon until combined.

3. Fill a deep-sided skillet or deep fryer with about 2 inches of oil. Drop 1-inch size dough balls into the oil and fry in batches for 1-2 minutes turning halfway through until lightly brown and crispy.

4. Drain on paper towels.

5. Mix margarine and maple syrup together until light and fluffy. Store in the refrigerator until ready to serve.

6. Serve poppers with maple butter and enjoy.

Makes about 24 bite sized poppers

Adapted from Chloe’s Kitchen

Black Bean Mini Cakes with Pineapple Salsa

Tis the season for parties and gatherings where food is the main event. Hors devours are frequently served during the holiday get togethers and it’s easy to get lost in the richness of the foods and consume way too many calories. Trays of cheese and crackers, dips with chips, cookies, cakes, and other rich desserts are commonly served at Christmas and other holiday parties. Combine over indulgence, crowded rooms, sugary treats, and mix it with stress. It becomes a perfect storm for illness. So today, I thought to share an appetizer that is not heavy or sugary. These little black bean cakes can be prepared ahead of time and kept in an airtight container and warmed in the oven prior to serving. They are vegan, gluten free, and hold up well as a finger food. The pineapple salsa is a nice complement to this recipe.

Black Bean Mini Cakes with Pineapple Salsa

Ingredients:

• 4 TBSP avocado oil

• 1 onion, finely chopped

• 1 15-ounce can black beans, rinsed and drained

• 1 small carrot, grated

• 1/2 cup cornmeal

• 1/2 cup gluten free bread crumbs

• 1 TBSP chili powder

• 1/2 tsp pink salt

• 3/4 cup finely chopped fresh cilantro, separated

• 1/4 cup water

• 1 cup diced pineapple

• 2 TBSP finely chopped red onion

Directions:

1. In a large skillet, heat 2 TBSP oil over medium heat. Add onions and cooked until caramelized, about 20 minutes. Transfer to a large bowl. Reserve the skillet for later use.

2. Add beans, carrots, cornmeal, bread crumbs, chili powder, salt, 1/2 cup cilantro, and water to the onions. Use a large spoon to mash it all together. If the mixture is too dry, add 1 TBSP water at at time until patties stick together.

3. Using your hands, form the bean mixture into patties, about 2 inches in diameter. In the reserved nonstick skillet, heat remaining 2 TBSP oil over medium heat, and pan fry patties about 3 minutes on each side, until lightly browned and crisp. Add more oil if needed.

4. In a separate bowl, combine, pineapple, remaining cilantro, and onion.

5. Arrange patties on a serving platter and top with pineapple salsa. Serve.

Makes 16 2-in patties.

Adapted from Chloe’s Kitchen

Vegan Veggie Enchiladas

Mexican food is a favorite of mine, but I think it’s because of all the carbohydrates associated with this ethnic delight. Rice and beans are a staple in Mexican cooking, which is why it’s easy to eat vegetarian in restaurants. Once I’ve consumed all those carbs though, I feel like a slug because of the roller coaster ride of the insulin response. Unfortunately, for many in the latin population, diabetes or pre-diabetes is often an issue. These enchiladas are packed full of veggies, not carbs, that are both delicious and satisfying to the taste buds. If there is time, consider making your own enchilada sauce (recipe follows.) I started making my own sauce when I noticed that most canned sauce in the grocery store contained high fructose corn syrup and/or MSG. Often I’ll make a double or triple batch of the sauce and store it for later use.

Vegan Veggie Enchiladas

Ingredients:

• 1 TBSP avocado oil

• 1/2 cup carrots, skin peeled and chopped

• 1/2 cup bell pepper, seeded and chopped

• 1 cup chopped cauliflower

• 1 small zucchini diced

• 1 cup Shiitake mushrooms

• 2 cups fresh spinach chopped

• 1 can black beans, rinsed

• 3 cups prepared enchilada sauce, divided (recipe follows)

• 12 corn tortillas

• Chopped cilantro (optional)

Directions:

1. Preheat oven to 350 degrees. Prepare an 9x13 casserole dish by placing 1/4 cup enchilada sauce in the bottom to prevent sticking.

2. In a large skillet, warm avocado oil. Add carrots, bell pepper, and cauliflower, cook for 3-4 minutes.

3. Add zucchini and mushrooms to skillet and sauté for 2-3 minutes.

4. Add spinach and black beens to the mixture, stirring to combine. Continuing cooking until spinach is wilted and mixture is hot. Add enchilada sauce. Stir to combine.

5. Fill corn tortillas with 1/4 cup mixture and top with chopped cilantro, if using. Fold over placing seem side down in the prepared dish. Continue filling tortillas. Add remaining enchilada sauce over the tortillas.

6. Cover tightly with aluminum foil and bake 30-40 minutes or until hot.

Enjoy!

Easy Homemade Red Enchilada Sauce

Ingredients:

• 2 tsp avocado oil

• 1 medium yellow, pungent onion, chopped

• 1 jalapeño, seeds removed and chopped

• 3 cloves garlic, chopped

• 1 TBSP chili powder

• 2 tsp cumin

• 1/2 tsp pink salt

• 1 (15-ounce) can tomato sauce

• 1-2 cups water

Directions:

1. Heat the oil in a pot over medium heat. Sauté the onions, jalapeño, and garlic until tender, about 3-4 minutes. Add the chili powder, cumin, sugar, and salt and stir in the pan for another minute so that the spices can get slightly toasted and fragrant. Add the tomato sauce and water (sauce should be thin as much of the water will evaporate while enchiladas bake.) Bring the sauce to a simmer and let cook 5 minutes. Adjust seasoning as needed.

2. Transfer the sauce to a blender and whirl until smooth. Store in an air tight container for up to 5 days. The sauce can be frozen or canned. The recipe makes enough sauce for a 9x13 inch pan of enchiladas.

adapted from Alaska from Scratch

Potato Leek Soup

When I was a little girl, potatoes were a staple in my house. My mother absolutely loved them and as a result, I ate them almost every day in one form or another. My mother’s potato soup was rich with butter and milk. This, however, is not the potato soup of my childhood. I’ve learned along the way that by blending the potatoes, the starches thicken the mixture without the need for flour or cornstarch. This recipe is a vegan version without dairy or butter. Potato soup reminds me of both my mother and winter.

Last week, I purchased three leeks at the farmers market, and two are used in today’s soup. Lot’s of potatoes in season, and I couldn’t resist buying a small bag of new white potatoes. I simply washed them off and quartered them with skins on. If using large baking potatoes, consider removing the tougher skin.

Potato Leek Soup

ingredients:

• 2 TBSP grape seed oil

• 2 leeks, sliced white parts only

• 4 cups new potatoes, chunked

• 1 1/2 tsp Himalayan salt

• 1 1/2 tsp coarse ground pepper

• 1 cups milk alternative, such as Almond milk

Directions:

1. In a large pot add grape seed oil. Heat on medium, adding leeks. Sauté for several minutes.

2. Add potatoes and enough water to cover.

3. Add seasonings.

4. Continue cooking until potatoes are tender, about 20 minutes.

5. Carefully, using an immersion blender or transferring to a blender, blend mixture until smooth.

6. Pour back into pot and stir in milk alternative, adding more water if too thick.

7. Adjust seasons as needed.

8. Garnish with chives, if desired, and serve.

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.

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.

Curried Potato, Mushroom, and Broccoli Stir-fry

Today at the farmer’s market, there was a stand with fresh broccoli. There is no better way to capture the nutrients in broccoli as when it is first cut. Broccoli is one of those finicky vegetables that rapidly releases nutrients soon after it has been cut. The loss can be slowed by keeping it on ice, but most grocery stores have fresh broccoli sitting in a bin next to the cauliflower. So unfortunately, it’s given up most of its phytonutrients. The farmer also had new red potatoes and onions, which I snatched up. Yum. Usually stir fry recipes don’t include potatoes, but because that’s what’s in season, it’s what in this dish.

I typically use sesame oil for stir fry. Not all oil is the same. I used to use extra virgin olive oil but then learned that it becomes an unhealthy oil at high heat. Sesame oil tolerates heat very well. This dish can be prepared in under 30 minutes if you do the prep work ahead of time. So it’s a great one to consider for a work night menu item.

Weather today is sunny, with a bit of fall in the air. Humidity is expected to increase as the day goes on.

Listening to the birds singing outside with my widows open

Scent in the diffuser today is Harmony

Curried Potato, Mushroom, and Broccoli Stir-fry

Cook time 25 minutes

Serves 4

 Ingredients:

• 4 cups broccoli florets (from one bunch)

• 1 ½ tsp coarse salt

• ½ cup skin-on almonds, coarsely chopped

• 3 TBSP sesame oil

• 1 ½ pounds white, red, gold potatoes, unpeeled and diced (about 3 cups)

• 5 ounces shiitake mushrooms, stems discarded, caps cut into ½- inch pieces (about 2 cups)

• 1 cup coarsely chopped onion

• ½ cup moist sun-dried tomatoes or oil-packed, drained, blotted dry and cut into ½-inch pieces

• 2 tsp Madras curry powder

• Pinch of crushed red pepper

• 1 garlic clove, grated

Directions:

1. Place a small amount of water in a medium sized pot with broccoli. Steam on medium heat until broccoli is tender but not over cooked. Set aside and keep warm.

2. Place the almonds in a large skillet and cook over medium-high heat, stirring frequently, until toasted. Pour the almonds into a small bowl and set aside.

3. Reheat the skillet over medium heat, add the oil. When hot enough to sizzle a piece of potato, add all the potatoes. Cook, stirring, over medium-high heat until browned, about 8 minutes.

4. Add the mushrooms, onion, sun-dried tomatoes, curry powder, the remaining 1 tsp of salt and crushed red pepper. Stir fry, adjusting the heat to maintain a steady sizzle, until the potatoes and mushrooms are tender.

5. Add the steamed broccoli and the garlic. Stir fry until heated through, about 2 minutes.

6. Transfer to serving bowls and sprinkle with almonds.

Summer Vegetable Medley with Polenta

The season is just right for summer squash and eggplant.  When I think of those two vegetables, I think Italian. Most people associate eggplant with the popular parmesan, but that requires breadcrumbs along with cheese.  Although this recipe is vegan and gluten free, it doesn’t have to finish that way.  There is the option to use Parmesan cheese in the polenta and can be sprinkled on the top just like spaghetti.  The zucchini and the eggplants were purchased from the farmer’s market.  I also added shitake mushrooms, garlic and onions that I had on hand.  The tomatoes I used were from my own garden, but feel free to used canned tomatoes in its place.

Polenta is a quick and easy grain to use in the place of pasta.  Since most corn is a GMO substance, I strongly recommend using an oganic, non-GMO corn meal. Once it’s finished cooking, I placed mine in a. 9x12 casserole dish to let it cool and give it some shape. If there is time, place it in the oven to allow the top portion to dry out a little giving it some crunch. The best part of cooking is there are lots of options. Eat well, feel better.

Weather outside is sunny and very humid, temperature is currently 83 degrees.

Listening to Lauren Daigle Radio on Pandora

Scent in the diffuser today is Lavender

Summer Vegetable Medley with Polenta

Ingredients:

Polenta:

• 4 cups water

• ½ tsp salt

• 2 TBS olive oil

• ½ tsp dried oregano

• ½ tsp crushed red pepper

• 1 ½ cups organic cornmeal

• (½ cup shredded Parmesan cheese, optional)

Mixture:

• 1 medium sized onion, sliced and cut in half

• 1 large garlic clove, minced

• 1 large eggplant, diced

• 1 large zucchini, diced

• 1 cup shiitake mushrooms, cut into pieces

• 1 tsp basil

• 1 tsp salt

• 1 cup tomatoes 

  • Or one can of diced tomatoes, with juice

• ¾ cup prepared marinara sauce (omit if using can tomatoes with juice)

Directions:

1.  Put the water, salt, olive oil, oregano, and red pepper flakes in a heavy-bottomed pot and bring to a boil.  Whisk in the cornmeal as you pour into the boiling water in a steady stream. Bring back to a boil; reduce the heat to a very low simmer, and cook, stirring occasionally, until the texture is smooth and creamy, 15-20 minutes.  Remove from the heat and stir in the Parmesan cheese, if using.

2. While the water is boiling, place onion and garlic in a large skillet with a TBSP of water on medium heat.  Sauté for several minutes.  Add the eggplant, zucchini, and mushrooms until nearly soft.

3.  Add tomatoes (fresh or canned) along with the sauce, basil and salt.  Cook an additional 5 minutes.  Keep warm.

4. Place polenta onto a place and top with vegetable medley and cheese if desired.

Can be served with a side salad or soup.

Vegan Korean Bibimbap

I was hooked on this dish the first time I tried it. The surprising flavors danced in my mouth and kept me coming back for more. This isn't one for those who avoid spice because this is a very spicy dish. Consider using Bragg Liquid Aminos instead of the sauce if you like. You can find mirin and gochujang at your local Asian market and worth the trip. In a pinch, I've used Sriracha sauce, but it's not vegan. If you are not a vegan, consider frying an egg to place on top of this rice dish!  

Ingredients:

• 1 1/2 cups cooked brown rice
• 1 1/2 cups sliced shiitake mushrooms
• 2 TBSP Tamari
• 2 tsp mirin
• 1/2 cup carrots, cut julienned
• 2 cups baby spinach
• 1 cup fresh bean spouts
• 1/2 cup cucumber strips, cut julienned
• sesame oil
• salt

Sauce:

• 2 TBSP gochujang
• 1 tsp sesame oil
• 2 tsp Tamari
• 1 1/2 tsp rice vinegar

Directions:

1. In a skillet on medium heat, add 1/4 tsp sesame oil. Add mushrooms, Tamari and mirin. Cook until mushrooms have wilted and absorbed seasonings.
2. Remove mushrooms from skillet into a bowl. 
3. In the same skillet, add 1/4 tsp sesame oil. Add carrot strips with salt and cook for 30 seconds. Immediately remove and place in a separate bowl. 
4. Repeat cooking process with the bean sprouts and spinach.
5. Prepare sauce by adding all ingredients together and mixing well.
6. To serve, place a mound of warm rice in the bottom of a bowl or themiddle of a plate. Arrange prepared mushrooms, carrots, spinach and spouts, and cucumber. 
7. Drizzle sauce over top.
8. Mix it all up and enjoy!