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

Chickweed (Stellaria media) Pesto

Spring is my favorite time of year. I love the cool mornings that merge into warm afternoons. The fact that the days are growing longer makes my rhythm dance as the dawn breaks. The beauty of color and life that emerges after a winter’s sleep brings about opportunities. By that, I mean opportunities of beneficial weeds that are so plentiful in our yards. One of those beneficial weeds is chickweed (Stellaria media). This plant grows in almost every soil and is readily available for the taking. Most people find it to be a nuisance and work desperately to rid it from their gardens, foot paths, and lawns. Chickweed has been found to have health benefits in the following ways:

• Aids in digestion and weight management. Chickweed functions as both a mild laxative and a diuretic, helping rid the body of toxic substances.  

• May help minimize inflammation. People affected by rheumatoid arthritis can use this herb to help ease inflammation in their joints and relieve the pain caused by this condition.

• Aids in wound healing. This herb has been used to promote wound healing and ease infections through its antiseptic and antifungal properties.

If you’ve missed the taking of this plant this spring, you will have another chance this fall. The drying of the chickweed can be combined with teas as well. This year, I made a pesto with the abundance growing in my yard. Feel free to add chickweed to your salad too!

Chickweed Pesto

Ingredients:

• 4 cups of chopped chickweed, washed and hard stems removed

• 3/4 cup olive oil

• 3 cloves of garlic, chopped

• 1/4 cup pine nuts or walnuts

• 1/2 cup parmesan cheese

Directions:

Add all ingredients in a food processor and pulse until fully combined. Add more oil if necessary. Adjust ingredients to your liking.

Serve with a variety of garden vegetables and/or pasta of choice.

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.

Cuban Black Bean Patties and Pineapple Rice

Recently, I went through a recipe book I've not used in quite a while.  The reason I picked it up was because I was looking for a pound cake recipe one of my daughter's wants me to make for her birthday.  My tastes and view of food have changed over the course of the past two years, so my old ways of cooking have gone by the wayside.  Therefore, I've not picked up my well-used cookbooks in quite some time.  Typically, I'll mark some recipes that my family enjoyed, but not really explore other options.  As I was looking through this book, I began to realize what great vegetarian options were there just waiting to be prepared.  This was one that I just discovered.  I made a few changes to create my own healthier version, and it turned out quite well.  I love black beans and when combined with the right flavors, can really be a satisfying meal.  I topped my black bean patty with a little salsa just for some kick.  As a way to save time, I prepared the black bean mixture a day ahead and then cooked them the next day.  If you don't have the time or the desire to cut up fresh pineapple, you can purchase precut pineapple in the produce section of the grocery store.  Happy cooking!

Cuban Black Bean Patties and Pineapple Rice

Ingredients:

RICE

• 1 cup rice

• 2 tsp butter

• 1 cup diced fresh pineapple

• 2 TBSP chopped fresh cilantro

• 1/4 tsp salt

PATTIES

• 2 cups rinsed, drained canned black beans, divided

• 1 large clove garlic, minced

• 1/4 tsp ground cumin

• 1/8 tsp salt

• 1 large egg white

• 1/4 cup chopped red onion

• 1/4 cornmeal

Directions:

1. Prepare rice according to directions, omitting the salt and fat. Drain, place rice in a large bowl and set aside.

2. Melt butter in a nonstick skillet over medium heat. Add pineapple, sauté 4 minutes or just until pineapple begins to brown.

3. Add pineapple, cilantro and salt to the rice. Combine. Cover and keep warm.

4. To prepare patties, pace 1 1/2 cups beans, garlic, cumin, and 1/8 tsp salt in a bowl, partially mash with a fork.

5. Place 1/2 cup beans and egg white in a food processor, process 30 seconds or until well combined. Add bean puree to bean mixture in bowl, and stir until combined. Add onion and stir.

6. Divide bean mixture into 4 equal portions, shaping each into a 1/2-inch thick patty.

7. Place cornmeal in a shallow dish. Dredge both sides of each patty in cornmeal.

8. Heat pan over medium heat with just enough olive oil to coat pan. Cook about 3 minutes on each side.

9. Spoon about 1/2 cup rice onto each of 4 plates, top with one patty.

10. Can garnish with fresh salsa.

Yield: 4 servings

Tomato and Basil Soup

Tomato soup takes me back to my childhood.  It was, by far my favorite soup, especially with a grilled cheese sandwich.  Even though I rarely eat grilled cheese sandwiches, I still enjoy tomato soup.  When fresh tomatoes and basil in season, it's less expensive to prepare this dish.  Even though the recipe calls for canned tomatoes, feel free to use homegrown ones right out of the garden.  Blending the ingredients together at the end thickens the brew without the need to add flour or milk making it a hearty and healthy choice.

Tomato and Basil Soup

Ingredients:

• 1 TBSP butter

• 1 cup chopped onion

• 3/4 cup sliced carrot

• 3 cloves garlic

• 2 small shallots

• 1/4 tsp black pepper

• 10 large basil leaves

• 3 drained sun-dried tomato halves, packed in oil

• 2 (14.5 ounce) cans organic diced tomatoes, undrained

• 2 cups water

Directions:

1. Melt butter in a large saucepan over medium heat. Add onion, carrot, garlic, and shallots to pan, and cook 5 minutes or until vegetable are tender, stirring frequently. Add pepper and basil leaves, and cook 5 minutes.

2. Add sun-dried tomatoes, diced tomatoes, and water and bring to a boil.

3. Reduce heat and simmer 1 hour.

4. Remove from heat.

5. Place 1/2 of soup into a blender. Blend until smooth. Repeat with remaining half; OR using an immersion blender, blend until smooth

6. Divide into individual bowls and serve.

Yield: 6 servings

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 Beet Burger

I've loved beets since I was a child. I'd eat them straight out of the canning jar. I now enjoy steaming fresh beets, slicing them up and eating them in my salads. I've also used them in my smoothies. Beets have many health benefits that can keep a body moving. The first time I ate a beet burger was with my daughter, Heather. She took me to a popular restaurant in the city where she lives. Known for their burgers, this restaurant was indeed crowded. We sat at the bar are ordered our food. I, of course, ordered the beet burger. I had to. I thought it was odd that someone would actually use beets in a burger. I wanted to know what it looked like as much as anything. It was really good. I think the sauce on top had a lot to do with it too. 

Since I love cooking, I had to figure out how to duplicate this burger. I got online and found a couple of recipes for these burgers. I tried one but it was a failure. I thought, I'll just make up my own and go from there. This is what I came up with. I hope you will enjoy this treat! It's super easy and quick. I served mine with slices of avocado and sriracha mayo.

Ingredients:

• 2 cups cooked beets
• 1 can black beans, drained and rinsed
• 2 gloves garlic, minced
• 1 small onion, diced
• 1/2 cup bread crumbs
• 1/8 tsp cayenne pepper
• 1 tsp salt
• 1 tsp pepper

Directions:

1. Place all ingredients in a food processor. Pulse until smooth, stop and scrap down the sides and pulse again until smooth and well blended.
2. Add 2 tsp olive oil to skillet and place on medium heat.
3. Dip out a large spoonful of batter and pat out with hands.
4. Place in the skillet and cook about 3-4 minutes on each side.
5. Place on a plate and keep warm. Serve on a bun with your favorite toppings.

Sriracha Mayo: 1/4 cup mayo and 1 TBSP sriracha sauce. Stir to combine.

Yield: 10 patties

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!

Coconut and Lentil Curry

Today I was in the mood for some lentil soup. The weather outside is just beginning to feel like fall and that's a great time to enjoy soup. Lentils are one of my favorite grains and cook up amazingly well. The recipe began as a lentil soup, but then I started throwing in all sorts of ingredients and before I knew it, I had a curry on my hands. I served it in a bowl but would be great over rice or quinoa. The sweet potatoes and coconut milk add sweetness that makes my palate sing. 

Coconut and Lentil Curry 

Ingredients:

• 2 cups vegetable broth
• 1 cup green lentils
• 1 medium sweet potato, peeled and diced
• 1 small onion, diced
• 1 cup celery sliced
• 1 cup cauliflower, chopped
• 2 tsp. turmeric 
• 2 tsp. Gram Marsala 
• 1 can coconut milk

Directions:

1. Combine broth and lentils in a medium pot on medium heat.
2. Add remaining ingredients except coconut milk and bring to a boil.
3. Lower heat and simmer until sweet potato and lentils are tender.
4. Stir in coconut milk and heat through.
5. Serve over rice if desired.

Polenta Casserole

I can’t begin to tell you how much I love Moosewood.  For those who don’t know what Moosewood is, it’s a restaurant located in Ithaca, NY.  Home of Cornell University and Ithaca College, Moosewood is best known for their vegetarian menu that is derived new each day.  Ingredients are purchased locally and in season to bring out the best in each dish served.  While visiting friends in Ithaca, I entered Moosewood because it was on the top ten things to do while there.  After dinner, I purchased five cookbooks.  I kept two and gave each of my three daughters a cookbook of their own. The best part is the ingredients are “normal” goods a typical cook will have on hand.  To me, that is key to ease of preparing meals in a timely manner. 

I’ve made this dish many times, and it’s a family favorite.  Over the course of preparation, I have omitted some of the cheese as it calls for more.  Fee free to add more if you like, I’m trying to cut down on cheese as a personal preference.  Dairy is a known inflammatory agent which has been linked to many chronic diseases.  By the way, it is still delicious without the extra calories and fat of the extra cheese!

Polenta Casserole

Polenta:

• 4 cups water

• ½ tsp salt

• 2 TBS olive oil

• ½ tsp dried oregano

• ¼ tsp red pepper flakes

• 1 ½ cups cornmeal

• (½ cup shredded Parmesan cheese)

Vegetables:

• 2 garlic cloves, minced or pressed (set aside for at least 10 minutes)

• 2 TBS olive oil

• 2 cups chopped onions

• 1 tsp salt

• ½ tsp dried oregano

• ¼ tsp ground black pepper

• 3 cups stemmed and chopped kale or spinach or combination of both

• 3 cups sliced mushrooms, white or cremini

• 1 cup shredded mozzarella or mild provolone cheese, or a mixture of both (2 cups in original recipe)

• 1 cup diced fresh tomatoes

• 1/3 cup fresh basil

• (½ cup shredded Parmesan cheese)

Directions:

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.

Preheat the oven to 350 degrees and oil a 13x9x2-inch baking pan.  Spread the polenta evenly in the pan and set it aside while you prepare the vegetables.

In a large pot or skillet on medium heat, warm the oil.  Add the onions, garlic, salt, oregano, and black pepper, cover and cook 5 minutes, stirring occasionally.  Stir in the mushrooms and cook covered, about 5 minutes.  Add greens, still until combined.  Cook, covered, until the greens have wilted.  Remove from heat and set aside.

Assemble instructions:

Sprinkle ½ cup of mozzarella over the polenta. Spread the cooked vegetables evenly on top.  In a small bowl, mix together the tomatoes and basil and then spread the mixture on top of the cooked vegetables.  Finally sprinkle the remaining ½ cup mozzarella evenly over the tomato-basil layer. 

Cover the casserole dish and bake for 10 minutes.  Uncover and bake until the cheese is golden brown and the casserole is thoroughly hot, about 10 more minutes.  Let the casserole sit for 10 minutes before serving.

Serves 6-8

Prep time: 45 minutes

Baking time: 20 minutes

Adapted from Moosewood Restaurants Favorites

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

Vegetable Curry

Curry is a very versatile dish that can comprise of many moving parts. In the beginning of my cooking experience, I followed recipes to the letter. I was afraid the dish wouldn’t turn out right if I didn’t. Time and experience has taught me that certain combinations just compliment each other. Take the following recipe, for instance. I had some left over cauliflower that I had purchased for another dish, some carrots, a bell pepper, a jalapeno pepper and wondered what dish could I create with these ingredients. Behold, a curry. What I love about Indian dishes is the flavor is what makes it delicious! Yes, having those vegetables is great for our bodies, but what we desire is the taste. So even in you don’t have the ingredients listed in this recipe, swap them out for what you do have. Butternut squash, potatoes (sweet or white), or edamame, it’s your choice in what you want to create. The point is to cook at home and enjoy the experience. It's less expensive and more nutritious to prepare foods in your own kitchen. This can be easily prepared in less than 30 minutes. It's a perfect weeknight meal.

Vegetable Curry

• 2 cloves garlic, minced
• 1 medium onion, diced
• ½ head cauliflower, cut into bite-sized pieces
• 1 carrot, sliced
• 1 red bell pepper, seeded and diced
• 1 jalapeño pepper, seeded and chopped
• 1 TBSP curry
• 2 TBSP turmeric
• 1 can coconut milk

Directions:

1. Mince garlic and put aside.
2. In a large skillet, warm 1 TBSP olive oil. Place diced onions and saute for a few minutes. Add garlic and continue cooking until fragrant.
3. Add cauliflower, carrot, bell pepper, jalapeno pepper and continue cooking, covered 5-7 minutes.
4. Add spices and coconut milk. Mix well and continue cooking until bubbly.
5. Serve with rice.

Falafel with Avocado Hummus

This recipe is a family favorite and so easy to prepare. Everything gets dumped into a food processor, mixed together, and pan fried to make a delicious meal. The patties can be served on a bun with lettuce, onion, and tomato as it holds together well if not made too thick. Serve with the avocado hummus for a nice flavor, plus adding the health benefits of good fat! I'm a sucker for anything with sun dried tomatoes and why I think I love it so much! I hope your family will enjoy it too.  Consider serving with sweet potato fries and fresh cut veggies to dip into the hummus!

Falafel:

• 1 15 ounce can chickpeas, rinsed and drained, divided
• ½ onion, finely chopped
• 2 cloves garlic, quartered
• 5 sun-dried tomatoes packed in oil, drained
• ½ cup packed fresh Italian parsley
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp sea salt
• ½ cup garbanzo or other flour
• olive oil

Avocado hummus:

• ¼ cup chickpeas, reserved from falafel
• 1 avocado, pitted and peeled
• 1/3 cup packed fresh Italian parsley
• ¼ cup olive oil
•  1 clove garlic
•  1 TBS lemon juice
• ½ tsp sea salt
• ¼ tsp cayenne

Directions for Falafel:

1. Reserve ¼ cup chickpeas for the Avocado Hummus.  Place remaining chickpeas, onions, garlic, tomatoes, parsley, cumin, coriander, salt and flour in a food processor and pulse until combined, stopping frequently to scrape down sides.  
2. Using the palms of your hand, form mixture into 2-inch by ½ inch patties.
3. In a non-stick skillet, add just enough olive oil keep falafel from sticking, about 1 TBS.  Fry patties for about 3-4 minutes on each side or until browned.  
4. Remove and drain on paper towels.

Avocado Hummus:

Combine ¼ cup chickpeas, avocado, parsley, oil, garlic, lemon juice, salt and cayenne in food processor in puree.  Adjust seasoning to taste.

Serve on falafel on a bun with tomato and sliced onion. Top with avocado hummus.

Serves 4

Adapted from Chloe's Kitchen

Quinoa & Egg Enchilada Skillet

Quinoa is an ancient grain that is high in fiber and protein.  A perfect grain for the vegetarian and the carnivore alike.  This dish is a snap to make during a busy work week. For those who are wanting to create a healthier lifestyle and lose weight, choosing foods high is plant proteins is a great way to start.  Foods high in fiber (plants) move through the digestive tract in a more timely manner than animal protein.  This efficiently in the digestive system will help keep the body disease free.  This dish is both flavorful and hearty. I hope your family enjoys it as much as mine.

Ingredients

2 cups cooked quinoa
1 (15 ounce) can black beans, rinsed
1 cup corn
1/2 onion, diced
1 clove garlic, minced
2 tsp extra virgin olive oil
1 lime, juiced
Salt and pepper
2 cups enchilada sauce
2/3 cup cheddar cheese, grated
6 eggs

For Serving:
Cilantro, chopped
Green onions, sliced
Ripe avocado, sliced
Hot sauce

Instructions:

1. Preheat oven to 375 degrees.
2. To a mixing bowl, add the cooked quinoa, black beans, corn, and onions.  
3. In a smaller bowl, mix together the cumin, garlic, oil and lime juice. Pour over the quinoa and toss everything to combine. Season with salt and pepper to taste.
4. Spread the mixture into the bottom of a 12 inch cast iron skillet. Pour the enchilada sauce over the quinoa then sprinkle everything with cheese.
5. Make six small indentations in the top of the cheese for the eggs. Crack the eggs over the cheese, evenly spacing them out. Season the eggs with salt and pepper.
6. Bake the skillet in the preheated oven for 20-30 minutes, until the egg whites are completely set, but the yolks are still runny and the edges of the skillet are bubbly.

Serve promptly with fresh cilantro, green onions, and avocado slices on top, and hot sauce on the side.

Serves 4-6

Cauliflower Enchilada

We have been told for years to choose vegetables that are dark green as they have the most health benefits.  I'm here to tell you that cauliflower is the exception! Cauliflower contains many antioxidants and phytonutrients that have been shown to protect us against cancer.  The fiber contained in cauliflower also helps with satiety, weight loss and a healthy digestive tract.  Fall is a great time to take advantage of cold crops.  My daughter, who visited a farmer's market in Pennsylvania, brought back fresh cauliflower. During the work week, I needed something fast to make for supper.  This was the result.  I hope your family likes it as much as mine.

Cauliflower Enchilada 

• 8 corn tortillas
• 8 ounces sliced mushrooms
• 2 cups chopped cauliflower
• 1 can black beans
• 1/2 tsp cumin
• 1/4 tsp coriander
• 1/8 tsp garlic powder
• 1/8 tsp onion powder
• Salt and pepper to taste
• Enchilada sauce
• Cheddar cheese (optional)

Directions:

1. Preheat oven to 350 degrees.
2. In a 9x9 casserole dish, add 1/4 cup enchilada sauce and swirl to coat, set aside.
3. In a skillet add 1/4 cup of water and cauliflower, cover and steam for several minutes.  Add mushrooms and continue to steam for another few minutes.  Add seasonings.
4. Arrange four corn tortillas in the corners on the dish. Add half of the prepared cauliflower and mushroom mixture. Top with additional corn tortillas and add remaining mixture.  
5. Pour enchilada sauce over mixture.  Sprinkle cheese, if using, over top of sauce.
6. Bake for 15 minutes or until the cheese is melted or the sauce is bubbling.
7. Serve with fresh guacamole.

Curry Quinoa

I stumbled upon this recipe as a means to use up some excessive squash my garden was producing.  I had given away zucchini and squash, but as you know, there are still more that come.  Because I love both quinoa and curry, this mixture was sure to win big.  I doubled the recipe below so there would be left overs to take to work.  What I like most about curry dishes is the longer it sets (to a point) the better the flavors are.

Curry Quinoa

• 2 1/2 cups vegetable stock, divided
• 1/2 zucchini
• 2 carrots
• 1 round yellow squash
• 1/2 red bell pepper
• 1 small purple onion
• 8 slices of ginger, minced
• 1/2 cup coconut milk
• 2 TBSP red curry paste

Directions:

1. Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot.
2. Add 2 cups vegetable stock and 1/4 tsp. salt to the pot and bring to a boil.
3. While the quinoa is cooking, prep the veggies for the curry.  Chop zucchini, carrots, squash, bell pepper, and onion evenly in size.
4. In a separate pan over medium-high heat, add the remaining 1/2 cup vegetable stock. Once pan is heated, add the onion.  Sauté the onion until fragrant and then add the vegetables except for the ginger.  Let cook for a couple of minutes.
5. Add the coconut milk, curry paste, and ginger, stir, and cook on medium heat with lid on until completely warm.
6. Remove from heat and transfer into quinoa pot and mix well.

variations:

•  add 1 cup frozen then thawed peas in with the vegetables
• add 1 cup chopped fresh cilantro in with the ginger

Serves 4

adapted from THE CHINA STUDY COOKBOOK

Crustless Asparagus Quiche

During the summer months, my backyard chickens provide plenty of eggs. More eggs, in fact, than our small family can eat for breakfast. Sometimes I give them away to friends and family who can really appreciate fresh, home-grown eggs. The differences between eggs from factory-farm hens and those from free ranged hens is staggering.  The color of the yoke alone is more pleasing to the eye. And that taste...if you have never tasted a fresh egg, well, then, you are missing out! One way to use our over abundance of eggs is in a quiche. One of the most versatile dishes to make, you can substitute any vegetable that's on hand, and it will still taste great!  I happened to have some asparagus that needed to be eaten, plus some eggs, and the result was this quiche!  I made two, and was glad I did, because the first one was eaten really quick!  Back in the day, when I wasn't as health conscience, I made a cream cheese crust. I'm really not sure why I did exactly, except that was what the recipe called for, and I was a recipe follower! It was tasty, but not worth all the fat and calories. Now that I've been making crustless quiches for so long, I sort of forget most still are made with one. Believe me, you won't miss the crust or the calories in this recipe!

Crustless Asparagus Quiche

• 2 cups of asparagus, cut in 1-inch pieces
• 1 small onion, diced
• 1/2 tsp no-salt seasoning
• 1 cup milk or non-dairy milk
• 1/4 cup all-purpose flour or almond flour (if gluten-free)
• 5 large eggs
• 1/3 cup cheddar cheese (non-dairy cheese, if vegan)
• 1/4 cup Parmesan cheese (non-dairy cheese, if vegan)

Directions:

1. Preheat oven to 350º F. Lightly oil quiche or pie pan.
2. In a skillet add 2 TBSP water along with cut asparagus, diced onion and no-salt seasoning.  Sauté  over medium heat, until soft, about 5 minutes.  Drain and place in prepared dish.
3. In a blender, add milk, flour, and eggs. Blend until smooth and consistent in color.
4. Pour egg mixture over vegetables.
5. Combine cheddar and Parmesan cheeses and sprinkle over quiche.
6. Bake for 35-40 minutes or until knife inserted in center comes out clean.

Serves: 4-6

Thai Fried Rice

cabbage

Fried rice is yummy anytime of year!  This version is full flavored with nutritious cabbage, garlic, onions and peppers! Most recipes call for cold rice, which needs to be planned in advance, however, this is the exception. Enjoy!

Ingredients:

• 1 cup chopped onions
• 3 garlic cloves, minced or pressed
• 3-4 TBSP Thai Curry Paste
• 1 TBSP canola oil
• 1 cup peeled and diced carrots
• 2 cups finely chopped Chinese cabbage
• 1 cup diced red bell peppers
• 5 cups cooked rice
• ½ cu diced tomatoes
• 1 cup mung bean sprouts
• 3 TBSP soy sauce (I use Bragg Liquid Aminos)
• 2 TBSP chopped fresh mint
• 2 TBSP chopped fresh cilantro or basil

Directions:

Press garlic cloves and set aside.

Prepare rice: In a large pot, bring 3 1/4 cups water and 1 1/2 brown rice, 1 tsp salt to a boil.  Simmer until all liquid is absorbed, about 20 minutes.

While the rice is cooking, prepare onions carrots, cabbage, bell peppers, tomatoes, and bean sprouts for wok.

In a large nonstick skillet, sauté the onions, garlic, and curry paste in the oil for about 5 minutes. Add the carrots and cabbage, cover and cook for 5 minutes, stirring occasionally. Add the peppers, cover, and cook for 3-4 minutes, until the vegetables are just tender. Stir in the rice, tomatoes, sprouts, and soy sauce and cook, stirring constantly, until the rice is heated through. Add the mint, cilantro or basil and, if desired, additional soy sauce or curry paste.

Serves: 4-5

Total time: 45 minutes

From Moosewood Restaurant Low-Fat Favorites