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.

Roasted Brussel Sprouts

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

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

Roasted Brussel Sprouts

Ingredients:

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

• 2 TBSP sunflower oil or similar

• salt and pepper, to taste

• 1-2 tsp balsamic vinegar

Directions:

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

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

3. Sprinkle with balsamic vinegar.

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. 

Sparkling Kombucha

Kombucha has become so popular that now there are kombucha stations in local grocery stores with growlers. Are we taking this beneficial beverage too far? It seems we are an all or nothing society. When a new health benefit is discovered, there seems to be the tendency to consume and over consume. Kombucha is fermented tea, and just like any other fermented foods, it’s rich in bacteria. The bacteria, when ingested, feed the gut microbiome which strengthens the immune system and aids in the digestion of our foods. The process of making kombucha begins with a “mother.” The mother is similar to the “mother” of apple cider vinegar with a host of bacteria and yeast. Better known as a SCOBY it’s placed in a glass container with black tea and sugar for a period of 7-21 days. There are many online resources that explain exactly how to make your own.

Kombucha has clinical research to back up its health benefits including: a source of probiotics, is an anti-oxidant, shown to reduce risks of certain cancers, can help manage Type 2 diabetes, kills off certain bacteria and candida yeast. With all the benefits listed, it’s no wonder why so many people are a fan. Keep in mind that to get the benefits of this highly prized beverage, a person only needs to consume about 2 ounces a day. That’s not a lot. Certainly not the bottles purchased at the store. As a matter of fact, a 16-ounce bottle will last me at least a week. Too much can have negative implications, like the over consumption of sugar, caffeine, and digestive distress. Bottom line is to listen to your body.

If you are in social circles that have adult beverages, but are not one that likes to drink, here is something to consider, drink kombucha with some club soda and spritz it with mint and rosemary. You can join in the social portion of the drinking while consuming the benefits of a probiotic.

Sparkling Kombucha

• 2 ounces Kombucha, any flavor

• 2 ounces club soda

• sprig of mint and rosemary

• sliced fruit (optional)

• ice

Mix altogether and enjoy.

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

Garlicky and Lemon Mahi Mahi

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

Garlicky and Lemon Mahi Mahi

Ingredients:

• 3 TBSP butter

• 4 mahi mahi fillets

• pink salt

• ground pepper

• 1 lb asparagus

• 3 cloves garlic, minced

• 1/4 tsp. crushed red pepper flakes

• 1 lemon, sliced

• zest and juice of 1 lemon

• parsley for garnish

Directions:

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

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

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

4.   Garnish with more parsley before serving.

Cranberry Orange Scones

When I traveled to London earlier this year, I participated in a high tea. Of course scones were on the menu with clotted cream. A few weeks ago, I invited some lovely women to my river house for a tea party. It was a time to pause and enjoy friends before the busy holiday season begins. The London experience was so wonderful, I wanted to try to duplicate it for my guests. This is one type of scone I served. In the original recipe, it called for white flour and sugar, but I made some adjustments to make it a bit more nutritive. A nice substitute for those who are trying to minimize their gluten exposure is spelt flour. While not gluten free, it has less of the wheat protein and is easier on the digestive system. I have used both coconut flour and almond flour to make these, but the end product is not as dense. Instead of using white sugar, I used coconut sugar, but xylitol could be used as well. I’m planning to have these on hand for my guests this Thanksgiving and perhaps even Christmas. Fresh cranberries are available, so why not incorporate them into this season of cooking?

Cranberry Orange Scones

Ingredients:

• 2 cups spelt flour

• 2 1/2 tsp. baking powder

• 1/2 tsp. pink salt

• zest from 1 orange

• 1/2 cup unsalted butter, frozen

• 1/2 cup heavy cream

• 1 large egg

• 1/2 cup coconut sugar

• 1 tsp. pure vanilla extract

• 1 heaping cup of fresh cranberries

Directions:

1. Whisk flour baking powder, salt and orange zest together in a large bowl. Grate the frozen butter using a box grater or food processor. Add it to the flour mixture and combine with a pastry blender or two forks, until mixture comes together in crumbs the size of peas. Place the mixture in the refrigerator as you mix the wet ingredients.

2. Whisk 1/2 cup heavy cream, the egg, coconut sugar, and vanilla extract together in a small bowl. Drizzle over the flour mixture, add cranberries, combine until moistened.

3. Pour onto a floured surface working with hands to make a soft dough. Dough should be slightly sticky. Press into a, 8-inch disc and using a sharp knife, cut into 8 wedges.

4. Place scones on a parchment paper or silicone baking mat and place in the refrigerator for 15 minutes. Meanwhile, preheat the oven to 400 degrees F.

5. Arrange the cold scones with parchment paper on a baking sheet. Arrange scones 2-3 inches apart.

6. Bake for 25 minutes or until golden brown around the edges and lightly brown on top.

My high tea at the Goring, in London. Notice the scones on my plate! Oh my!

Quick and Easy Stir Fry

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

Quick and Easy Stir Fry

Ingredients:

• 1 small head cauliflower

• 1 TBSP sesame seed oil

• 1 large onion sliced, then halved

• 2 garlic cloves, chopped

• 4 cups bok choy, chopped

• 1 cup carrots, julienned

• 4 Jerusalem artichokes, sliced

• 3 stalks celery, thickly sliced

• 1 bell pepper, seeded and sliced

• 1/2 cup bean spouts

• 2 eggs

• 2 TBSP liquid Aminos

• 1 TBSP Tamari

Directions:

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

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

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

4. Add bean spouts and combine.

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

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

7. Serve immediately.

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.

Butternut Squash Risotto

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

Butternut Squash Risotto 

 Ingredients:

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

• 3 tsp grape seed oil (separated)

• 5 cups water

• 1 large leek, white part only, chopped

• 2 garlic cloves, finely chopped

• 1 ½ cups brown rice

• 1 cup chopped shiitake mushrooms

• ¼ cup Parmesan cheese

• 2 TBSP butter

• 1¼ tsp sea salt

• ¼ tsp black pepper

• 1 to 2 tbsp finely chopped fresh sage

Directions:

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

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

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

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

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

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

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

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.

Chia and Flax Seed Breakfast Bowl

As the weather cools, our foods should begin to warm.  People describe much of the foods we consume in the cooler months as “comfort” foods.  Maybe these foods feel like comfort because it’s warm, like a fluffy blanket.  Beginning our day with a warm breakfast is essential in igniting our internal digestive fire.  Cold cereals and smoothies extinguish our digestive fire and will slow down our metabolism.  That fire is a key factor in digesting our foods efficiently.  

Today, I’ve posted a nourishing and warm way to begin the day.  Full of fiber, heathy fat, and protein, this bowl of goodness will sustain energy and fullness for hours without the crash and burn effect of empty carbohydrates and non-nutritive  sugars. Consider doubling the batch and heating up the next day to save time.

Chia and Flax Seed Breakfast Bowl

Ingredients:

·    1 tablespoon coconut oil

·    2 cups coconut or almond milk (separated)

·    3 tablespoons chia seeds

·    3 tablespoons ground flax seed

Toppings:

·    4 tablespoons chopped walnuts

·    2 tablespoons hemp hearts

·    ¼ cup mixed fresh berries

·    1 tablespoon coconut sugar or xylitol 

Directions:

1. In a medium sauce pan on medium heat, add 1 tablespoon of coconut oil, 1 cup of coconut milk, chia seed and flax.

2. With a wooden spoon, continuously stir all ingredients until pudding is thick about, 3 minutes.

3. Pour warm pudding into a bowl, add sugar.

4. Top with nuts, hemp seeds coconut milk and berries. Serve warm.

adapted from bewellbykelly

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

Sweet Potato Chowder

Sweet potatoes are so delicious and provide 377% of the daily recommended Vitamin A. For those of us who try to abstain from added sugars, this vegetable is a treat, as the natural sweetness satisfies those hankerings. I still don’t understand why people put brown sugar on their sweet potato and sour cream on the white potato. These are the thoughts that run through my brain.

This recipe can be made a day or two in advance and warmed when ready to serve. I also added the recipe for kale chips. With a creamy soup, it’s nice to have something crispy on the side.  Kale is a part of the crucifer family along with broccoli, cabbage, cauliflower, and Brussel sprouts. Loaded with Vitamins A, K and C, kale chips are a nutrient dense choice over potato chips or saltine crackers.

Sweet Potato Chowder

 Ingredients:

• 1 large onion, diced

• 1 TBSP curry powder

• 3 cloves garlic, minced

• 2 TBPS olive oil

• Pinch of salt and pepper

• 6 sweet potatoes, unpeeled and cubed

• 2 cups unsweetened coconut milk

• 4 cups vegetable broth

• Pumpkin seeds for garnish

Directions: 

1. Sauté onion, curry powder, garlic and oil in a big pot for 5 min.

2. Add sweet potatoes, coconut milk, and vegetable broth.

3. Simmer on medium/low for about 25 minutes or until the potatoes are tender.  Use a hand blender to carefully puree the whole pot while hot. 

4. Add a little more broth or coconut milk if it seems too thick. The soup can be made a day or 2 ahead and simply reheat.

Crispy Kale

 Ingredients:

• A bunch of kale cut into 1-inch pieces with thick stems removed

• 2 TBSP olive oil

• Cayenne pepper, to taste

• Salt, to taste

 Directions:

1. Place all ingredients in a large bowl and toss until coated.

2. Spread the kale out on 2 baking sheets.  The less the pieces overlap the crunchier the kale will be.  

3. Roast at 425 degrees for about 5-8 minutes or until bright green with charred tips.

adapted from The Forest Feast Gatherings by Erin Gleason

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.