Lentil & Butternut Squash Soup

Lentils are a staple in my house. As a vegetarian, lentils provide me with a good source of protein and fiber that my body needs. This is soup season, and I’m loving it. Warm and nourishing, soups can be a side or the main event. This recipe calls for butternut squash, which is loaded with nutrients, as well as, fresh spinach that added at the end. Feel free to leave it a little chunky or blend it until it’s to the consistency you wish.

Lentil & Butternut Squash Soup

Ingredients

• ½ tablespoon coconut oil or avocado oil

• 3 cloves garlic, minced

• 1 tablespoon freshly grated ginger

• 1 yellow onion, diced

• 1 large carrot, thinly sliced or diced

• 1 medium (2 pound) butternut squash, peeled and cubed (about 5-6 cups diced)

• 1 tablespoon yellow curry powder

• 1 teaspoon ground turmeric

• 1 (15 ounce) can light coconut milk

• 3 cups organic low sodium vegetarian broth

• 1 cup green or brown lentils, rinsed and sorted

• 2 tablespoons all natural creamy peanut butter

• ¾ teaspoon salt, plus more to taste

• Freshly ground black pepper

• 3 cups organic spinach

• Organic Greek yogurt (optional)

Directions

1. Warm the oil in a large pot over medium heat. Add garlic, ginger, and onion. Sauté until onion is soft and fragrant, about 3-5 minutes.

2. Add carrot, butternut squash and spices. Stir to combine.

3. Add coconut milk and broth. Simmer for 5 minutes.

4. Add lentils and continue cooking for 15—20 minutes or until lentils are done.

5. Add peanut butter and spinach. Stir to combine and continue cooking until spinach has wilted.

6. Serve in individual bowls and top with organic Greek yogurt.

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.

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

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.

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.

Fennel Salad

A good friend recently gave me a fennel bulb.  Fennel isn’t something I’ve had a lot of experience with. Even with its enticing beauty, it’s not a flavor I typically gravitate towards.  My Greek friend lives the Mediterranean lifestyle, and her beauty and energy show for it.  With all the hype of new fad diets, the one that is constant and sustaining is the Mediterranean diet.  It’s one that can be a longstanding lifestyle because it incorporates eating real and fresh foods.  Scientific research has shown over and over the health benefits of good fats, whole foods, and flavor varieties that help our body stay in balance.  With that, I wanted to share the benefits of fennel with you today.  

Fennel is in the carrot family with its feathery leaves and bright yellow flowers that grows wild in the Mediterranean region on road sides.  Fennel seeds are better known in my area for use in pork sausage; however, they are also found in spices used throughout India, Afghanistan, Iran and the Middle East in blends like garam masala.  Fennel is super high in dietary fiber, a good source of potassium with vitamins A, C, B6, and other nutrients that fight those free radicals that lead to premature aging.  Thank you, Angela, for the inspiration!

Fennel Salad

Ingredients:

• 1–2 medium fennel bulb, trimmed of the stalks (but save a few green fronds for garnish!)

• ½–1 tart apple (I used a Fuji)

• 2 tablespoons good extra-virgin olive oil

• Juice of 1 fresh lemon (about 1-2 tablespoons)

• Kosher salt and black pepper, to taste

• Fresh-shaved Parmesan cheese

• Lemon zest

Directions:

1.     Cut the fennel bulb in half lengthwise, remove the cores, then cut crosswise into paper-thin slices. Transfer to a large bowl. 

2.     Cut the apple into equally thin slices and add to the bowl with the sliced fennel. 

3.     Drizzle the olive oil over the prepared ingredients, followed by the lemon juice. Season with salt and pepper, and mix to combine. Garnish with generous shaves of Parmesan, fennel fronds, and lemon zest. 

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.

Autumn Bowl

The fall season brings back those cool-loving vegetables of spring, kale being one of them. This bowl screams fall with the rich colors of green, yellow, and orange. The recipe calls for a baked sweet potato. One thought is to cook once, eat twice. Why not bake a few sweet potatoes, since they are in season, and enjoy them on multiple days? I often will top my baked sweet potato with chili to get even more vegetables inside. Use the remaining potato for this bowl. Kale holds up really well making any leftovers a great lunch for the next day. This is a nutrient dense salad loaded with Vitamins A, K, C, B, and D, plus calcium, magnesium, potassium, and iron. Don’t forget to prepare your rice or quinoa with kombu to get the most from your grains. Kombu is a sea vegetable rich in iodine. Even if you don’t enjoy the taste of sea vegetables, cooking them with grains is a great way to get the nutrient benefits without the sea flavor. Simply discard the kombu once the grains are done.

Autumn Bowl

Ingredients:

• 1 cup brown rice or quinoa

• 1 1/2 - 2 cups water

• 3 TBSP sesame oil

• 2 cloves garlic finely chopped

• 1 can (15 oz) chickpeas drained and dried 

• 1 large baked sweet potato peeled and cut into chunks 

• 2 TBSP Braggs aminos or soy sauce

• 4-5 cups kale chopped

• 1 lemon freshly juiced

• sunflower seeds for garnish

Directions:

1. Place 1 cup quinoa and 1 1/2 cups water or 1 cup rice and 2 cups water in pot along with a thumb sized piece of kombu, bring to a boil. Reduce heat and simmer until most liquid has been absorbed. Turn off heat, discard kombu, and set aside.

2. Meanwhile, in a large skillet, heat 2 Tbsp sesame oil over medium-high heat. Add garlic and chickpeas, frying chickpeas for 1-2 minutes.

3. Add sweet potatoes to skillet, continue to cook until sweet potato and chickpeas are golden brown. Add Braggs aminos or soy sauce, stir and cook until caramelized, about 3-4 minutes. Set aside.

4. In a large serving bowl, massage kale with lemon juice and 1 Tbsp sesame oil until tender. To assemble bowl, place kale in a bowl, top with rice or quiona and chickpea-sweet potato mixture. Top with sunflowers. Enjoy hot or cold.

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.

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.

Vegetable Paella

If you’ve had the pleasure of visiting a brewery, winery, or wedding recently, likely you have seen someone making paella.  Paella, a dish native to Spain, and is considered, by many, their national dish.  There are many variations a paella including seafood, vegetables, beans, and a variety of meats.  Today at my local farmer’s market, I purchased some fresh mini bell peppers, some jalapeño peppers, a leek, and fresh green beans to use.  At the grocery store, I purchased a head of cauliflower and shiitake mushrooms that I will use today as well. I really enjoy spice, but if you don’t, omit the jalapeño pepper.

To make the most of a work night evening, I suggest prepping the vegetables ahead of time unless there is person in your household that is willing to help out in the kitchen.  Now that’s love!  

Weather today is cloudy with periods of rain. Temperature 82 degrees

 Listening to Amala “resonance” by Reidun Schlesinger (A harpist I met along the roadside while touring The Ring of Kerry in Ireland.)

 Scent in the diffuser: SARA

Vegetable Paella 

Cook time: 50 minutes (less if veggies are prepped ahead of time)

Serves: 4-6 

Ingredients:

• 5 TBSP avocado oil

• 8 ounces mini bell peppers (about 8) or 1 large red bell pepper cut into 2-inch pieces

• 6 ounces shiitake mushrooms, stems removed and quartered or sliced

• 2 tsp fresh thyme, chopped

• 2 tsp coarse sea salt

• Freshly ground pepper

• 1 ½ cups cauliflower florets, cored and thick stems removed

• 8 ounces green beans, cut into ½ inch lengths

• 2 cups chopped leek—you can use onion in its place

• 1 clove garlic, finely chopped

• 1 can diced tomatoes with juice

• 1 small jalapeño, seeded and chopped

• 1 ½ tsp smoked paprika

• 1 ¼ cup white rice

• Lemon wedges and fresh thyme for garnish

Directions:

1. In a small saucepan, bring 6 cups of water to a boil; cover and keep hot.

2. Heat 2 TBSP avocado oil in a large skillet or paella pan over medium heat.  Add the peppers and mushrooms and cook, stirring, until the peppers are blistered and browned and the mushrooms are golden, 6-8 minutes.  Sprinkle with 1 tsp of the chopped thyme, ¼ tsp. salt and a sprinkle of black pepper.  Remove the peppers and mushrooms from the pan and set aside.

3. Add 1 TBSP of the oil to the pan and add cauliflower and green beans.  Stir over medium-high heat until the cauliflower is brown and tis crisp-tender, about 5 minutes.  Add the remaining 1 tsp chopped thyme, ¼ tsp of the salt and a sprinkle of black pepper.  Transfer the vegetables to a bowl, but separate from the peppers and mushrooms.

4. Add the remaining 2 TBSP of oil to the pan.  Add the leek or onions and cook over medium to high heat until translucent.  Add the garlic and cook for 1 minute.  Add the tomatoes with juice, jalapeno, and smoked paprika. Continue cooking until the liquid has absorbed.

5. Add rice and stir until coated with the tomato mixture.  Add 4 cups of the hot water and the remaining 1 ¼ tsp salt.  Bring to a boil and cook, uncovered, at a gentle simmer without stirring, until most of the liquid is evaporated and the rice is almost tender, about 15 minutes.

6. Spoon the mushroom mixture in the center and spoon the cauliflower mixture around the sides of the pan.  Pour 1 cup of hot water on the top and cook, uncovered until the water is absorbed and the rice is tender, about 5-8 minutes.

7. Turn the heat to high for the last 1-2 minutes until the rice forms a brown crust on the bottom of the pan.  Let the paella stand, uncovered, for 5 minutes before serving. 

8. Garnish with lemon wedges and thyme sprigs.

adopted from Fresh and Fast Vegetarian cookbook

Cauliflower Soup

Cauliflower is the newest rage on the health front. This versatile cruciferous vegetable as moved into the spot light over the past decade with the surge of new ways to curb our waistlines. Here is just one more way to enjoy this nutrient rich vegetable that will keep the digestive fires burning.

Roasted Cauliflower Soup

Ingredients:

• 1 large head of cauliflower

• 4 TBSP olive oil

• 1 tsp sea salt

• 1 large onion, chopped

• 4 cups water or vegetable stock

Directions:

1. Chop cauliflower into 2 inch pieces. Place in a 9x13 baking dish.

2. Rub cauliflower with 2 TBSP olive oil and sprinkle with salt.

3. Add 1/2 cup water to the dish and bake uncovered at 350 degrees for 1 hour or until cauliflower is tender.

4. Heat remaining olive oil in a large saucepan over low-medium heat.

5. Add onion and cook until soft.

6. Add cauliflower and 4 cups of water/stock.

7. Simmer until cauliflower is very soft (about 10 minutes).

8. Place soup into a vitamin or use an immersion blender to puree until smooth.

9. Transfer back into the pot and simmer. Serve.

Vegetable Pad Thai

Pad Thai is probably one of my favorite dishes not only to eat, but to prepare. It’s easier that you think and is a great option for the week night menu. This version is a combination of trial and errors that finally satisfied me and my family. To me, the sauce, cilantro, and the peanuts are the most important parts of Pad Thai. Hang in there with the fish sauce, but it really does make the difference in flavor. I hope you will enjoy serving this as much as me.

Pad Thai

Ingredients:

• 1 Package brown rice noodles

• 1/4 cup fish sauce

• 1/3 cup raw honey

• 1/4 cup sesame oil

• 2 TBSP rice vinegar

• 3/4 tsp red pepper flakes

• 1/4 cup scallions

• 1 clove garlic, chopped

• 1 small bunch of broccoli florets cut into bite-sized pieces

• 2 carrots, julienne

• 2 eggs

• 1 cup mung bean sprouts

• 1/2 peanuts, chopped

• 1/4 cup chopped, cilantro

• 1 lime, quartered

Directions:

1. Prepare rice noodles according to package directions.

2. Combine fish sauce, peanut oil, honey, rice vinegar, and red pepper flakes in a small saucepan. Heat on low until warm. Do not bring to a boil.

3. In a large skillet, add 1 TBSP sesame oil. Add carrots, cook for two minutes. Add scallions, garlic, and broccoli. Stir consistently for one minute.

4. Move vegetables to one side. Add eggs and cook, stirring until done. Add sprouts and combine.

5. Add fish sauce and rice noodles. Combine and cook until heated through.

6. Divide into individual bowls.

7. Garnish with peanuts, cilantro and lime.

Coconut-Vegetable Curry with Cashews

One of my clients, whom I've been working with for a few months, is having trouble consuming a variety of vegetables.  She grew up with a limited variety of foods and it's been a stretch to acquire a taste for other foods like eggplant or kale.  Creating dishes that pop with flavor is one way to transition from ordinary to extraordinary.  Some soups and curry dishes have deep flavors, so adding in vegetables like cauliflower and eggplant is easy.  During one of our sessions, I made this dish for her to try.  She liked it and thought it would be something she would be willing to make at home.  I hope you will enjoy it too!

Coconut-Vegetable Curry with Cashews

Cook time: 20 min

Serves 4-6

Ingredients:

• 2 TBSP EVOO (extra virgin olive oil)

• 2 tsp. cumin seeds

• 2 cups diced unpeeled eggplant

• 1 can chickpeas, rinsed and drained

• 2 cups ½-inch cauliflower florets

• 1 cup diced onion

• 1 cup diced carrot

• 1 cup ½ inch green beans, cut

• 2-3 tsp. minced, seeded jalapeño or serrano pepper

• 1 TBSP finely chopped, peeled fresh ginger

• 1 TBSP Madras curry powder

• 1 garlic clove, grated

• 1 tsp. salt

• ½ tsp turmeric

• 1 can regular or light coconut milk

• ½ cup roasted unsalted cashews

• ¼ cup finely chopped fresh cilantro

1.      Heat the oil in a large skillet over medium-low heat until shimmering.  Add the cumin seeds and cook, stirring, until they are a shade darker, about 2 minutes.  Add the eggplant and chickpeas and cook, stirring, over medium-high heat for 5 minutes.  Add the cauliflower, onion, carrot, green beans, jalapeño pepper, ginger, curry powder, garlic, salt and turmeric.  Cook, stirring, adjusting the heat to maintain a steady sizzle, for 5 minutes.

2.     Add the coconut milk and bring to a boil. Cook, stirring occasionally, over medium heat until the sauce has thickened, and the vegetables are tender, about 10 minutes.  Spoon the curry into a serving bowl.  Sprinkle with the cashews and cilantro and serve.

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!

Quinoa Patties with Sun-Dried Tomatoes

For years I've had this recipe in my folder that someone gave me (likely my mother.) I kept it because I love quiona and sun-dried tomatoes. Recently, because I needed to come up with something fairly quick and didn't have time to run to the grocery store, I made these patties. What a pleasant surprise they were! Full of rich flavors. The lemon give way to a pleasant surprise in every bite. I didn't have the Monterey Jack cheese, but substituted Parmesan-Romano cheese. I've made them both ways and prefer the Parmesan-Romano version better. I've also substituted kale for the spinach. It's your patty and your recipe, use what you have on hand. Plan ahead though, as it's best to chill the mixture 30 minutes prior to cooking the patties. If you don't need them all at once, only cook what you need and save the other patties to cook have a few days later. Just cover them well to prevent drying out or package them individually and freeze them for another time.

Quinoa Patties

• 1/2 cup oil-packed sun-dried tomatoes, chopped coarse, plus 1 TBSP oil

• 4 scallions, chopped fine

• 4 garlic cloves, minced

• 2 cups water

• 1 cup prewashed white quinoa

• 1 tsp salt

• 1 large egg plus 1 large yolk, lightly beaten

• 2 ounces baby spinach, chopped (about 2 cups)

• 2 ounces Parmesan-Romano cheese, shredded (1/2 cup)**

• 1/2 tsp grated lemon zest plus 2 tsp juice

• 2 TBSP olive oil

**can use Monterey Jack cheese

Directions:

1. Line a baking sheet with parchment paper and set aside.

2. Heat tomato oil in a large saucepan over medium heat until shimmering. Add scallions and cook until softened, 3-5 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in water, quinoa, and salt and bring to simmer. Reduce heat to medium-low, cover, and continue to simmer until quiona is tender, 18-20 minutes. Remove pot from heat and let sit, covered, until liquid is fully absorbed, about 10 minutes. Transfer to large bowl and let cool for 15 minutes.

3. Add sun-dried tomatoes, egg, egg yolk, spinach, Monterey Jack, lemon zest, and lemon juice to cooled quinoa and mix until uniform. Divide mixture into 8 equal portions, pack firmly into 1/2 inch-thick patties and place on a prepared sheet.

4. Refrigerate, uncovered, until patties are chilled and firm, about 30 minutes.

5. Heat 1 TBSP olive oil in 12-inch non-stick skillet over medium heat until shimmering. Carefully lay 4 patties in skillet and cook until well browned on first side (8-10 min.). Gently flip patties and continue to cook until golden on second side (8-10 min.)

6. Transfer patties to plate and tent loosely with aluminum foil. Repeat with remaining patties.

*To keep patties from falling apart, wait until they are well browned before attempting to flip them.

Peanut Butter and Lentil Curry

When I first saw the title of this recipe, I knew I had to try it. Two things I really love is peanut butter and lentils. What's not to like about peanut butter? Then there are lentils. Full of nutrients and fiber that give a full, satisfying feeling. With the two combined, I knew it would be good. This recipe has many spices that are added near the beginning of the recipe. I have learned that keeping adding spices to onions and garlic at the beginning helps those flavors stay present in the recipe. Serve over rice and garnish with green onions and limes. Enjoy!

Peanut Butter and Lentil Curry

• 3 cloves garlic, minced, and set aside for at least 10 min.
• 2 cups lentils
• 1 TBSP olive oil
• 1 pungent, yellow onion
• 1 tsp fresh grated ginger
• salt, to taste
• 1/2 - 1 tsp each: cumin, coriander, turmeric, cayenne, cinnamon, cloves
• 1/4 cup tomato paste
• 1 red bell pepper, chopped
• 1/2 cup natural peanut butter
• 2 cups vegetable broth
• 1/4 cup fresh cilantro
• green onions, for garnish
• lime wedges, for garnish
• brown rice, for serving

Directions:

1. Mince garlic and put aside.
2. Rinse lentils under water. In a large pot, bring 5 cups of water to a boil. Add lentils and reduce heat. Cover and cook until done, about 30 minutes.
3. Meanwhile, add oil to a large skillet over medium heat. Add chopped yellow onion, minced garlic, and ginger. Allow to soften for 3-5 minutes. Next add salt and spices: cumin, coriander, turmeric, cayenne, cinnamon, and cloves.
4. Once lentils are done, drain and add to onion/spice mixture. Stir to combine. Add tomato paste, and bell pepper. Simmer for 2-3 minutes.
5. Begin to cook rice according to directions.
6. Once lentil mixture is heated through, add peanut butter and broth. Continue to cook for 3-4 minutes. Add cilantro and stir to combine.
7. Serve with rice and garnishes.

Veggie Rice Bowls

Who doesn't like easy clean up in a busy work week? This meal fits that category. It's both flavorful and satisfying with both crunchy and sweet, this dish will have the family coming back for more. Bok choy, cauliflower and broccoli not only provide a powerhouse of nutrients but contain anti-inflammatory agents. As we now know, inflammation is linked to many health related disease like heart disease, Alzheimer's Disease, arthritis, and cancer. Choosing foods that will nourish the body will allow it to be able to fight off diseases.

Veggie Rice Bowls

• 1/2 cup brown rice
• 2 carrots, sliced
• 1/2 head cauliflower, chopped into bite-sized pieces
• 1 head broccoli, chopped into bite-sized pieces
• 1 head bok choy, green and small portion of white parts, cut into bite-sized pieces
• 1/2 bunch garlic chives
• 2 TBSP sesame oil
• 3 TBSP Tamari  
• 1 1-inch piece of ginger, diced
• 1 TBSP rice vinegar
• 2 eggs

Directions:

1. Place 1/2 cup rice with 1 cup water in a covered pot and bring to a boil. Simmer until rice is done, about 20 minutes. Set aside.
2. Preheat oven to 450 degrees. Place cauliflower and broccoli on a sheet pan. Drizzle with olive oil, toss thoroughly to coat. Arrange in a single even layer and roast 18-20 minutes. Remove from oven.
3. While the rice, cauliflower and broccoli are cooking, heat 2 tsp. olive oil in a large pan on medium-high. Add carrots, ginger, and white bottoms of scallions. Cook, stirring occasionally, 2-3 minutes. Add the bok choy and stir for another 1-2 minutes.
4. Add to the pot, the roasted vegetables and rice. Add garlic chives, tamari, seasame oil and vinegar. Cook until heated thoroughly 2-3 minutes.
5. Move mixture to one side of the pan. Crack the eggs into the pan mixing them together and cooking until done. Mix eggs into vegetables. 
6. Divide into two bowls and top with green parts of scallions.

Serves: 2 bowls