Slightly Sweet!

In my eagerness for a good deal at the grocery store I found myself with several bags of Cuties. You know, those cute little mandarin oranges that peel super easy and have no seeds. After a week of eating them 4 at a time I still have an over abundance so I thought, dressing! I wanted something slightly sweet to offset the strength of the kale and the tangy granny smith apple but would also do well with the creaminess of avocado.

The dressing isn't overly thick but has sticking power on the kale and other ingredients. I think it would be nice drizzled over any greens or even roasted broccoli. I may play with this a bit and see if it can be adapted to stand up to some Brussels sprouts. 

Mandarin Coriander Dressing

4 Mandarin oranges, peeled and separated
1/4 c. grape seed oil
1/2 t. ground coriander
pinch of sea salt

Combine mandarin oranges, coriander and pinch of salt in blender. Cover and start on low setting. While on low setting drizzle grape seed oil into mixture. When all the oil has been added, turn on high speed and blend for 2 minutes.

For the kale salad I used:
3 cups of kale, torn into bite size pieces
1/2 granny smith apple, diced
1/4 avocado, diced
1/4 c. grape tomatoes,halved
scant handful of raw almonds, rough chop

Notes: I used Cuties brand for the Mandarins. Super sweet and delicious all with out seeds to make it a little easier. Toss what ever you like in your salad - other ideas I kicked around were carrots, edamame, thinly sliced red cabbage - the possibilities are endless.

Enjoy!

Fresh!

Treat them like you do flowers. That's what I always say when asked how to maximize the life and freshness of herbs.

Aromatic and Flavorful

When shopping for herbs look for the greenest, freshest ones you can find. I prefer to wash them, trim the ends and put in a short glass with a small bit of water - about 1/4 inch.  Wrap them in plastic (loosely) - I reuse the produce bags from the grocery store. Change the water regularly and they should last a good week or more...if you don't use them up before that. Some herbs do well in the refrigerator, others not so much. Basil is delicate and sensitive to cold so I keep it at room temperature on the kitchen counter. A general rule I use is, if I find it chilled at the grocery it probably does well in a cooler place.

Enjoy!

Aunt Jen's Citrus Salad

Looking for something sweet and tangy for a New Year's Day brunch? Look no further than my sister's citrus salad. Cubes of sweet ripe pineapple paired with tangy grapefruit tossed with lime and mint. Easy to prepare and can be made the day ahead. It would be a tasty accompaniment from to anything from a tofu scramble to a veggie hash.

Aunt Jen's Citrus Salad

1 fresh pineapple, peeled and cored, cut into 1" pieces

3 grapefruits, peeled and segmented

2 T. agave syrup

Juice of 1/2 fresh lime

Zest from fresh lime

2 t. fresh mint, minced

Combine pineapple and grapefruit in large bowl. Mix agave, lime juice, zest and mint in seperate bowl. Pour agave mixture over pineapple and grapefruit. Mix well. Chill and serve.

Enjoy!

Flavor Filled Chili

This time of the year can be a challenge to stay on track with eating. The holiday season is full of comfort food, high fat options, sweets, savories and things you just don't normally consume on a regular basis. Let's face it, gravy is gravy no matter how it is prepared. I don't mind partaking in some speciality things at parties when I stick to my healthier diet during the week. This chili is perfect for cooler weather and made with out oil so I have less guilt. It is also easy to put together and the longer you let it stew on your stove top the better the flavors will be. Secret ingredient...dark chocolate! Makes all the difference, I don't recommend omitting this one.

Flavor Filled Chili

1/2 c. water

1 onion, diced

1 cube vegetable bouillon

1 28 oz. can diced tomatoes

1 14 oz. can Carmelina Italian cherry tomatoes

1 14 oz. can kidney beans

2 c. frozen mixed vegetables

1 c. frozen spinach

2 t. chili powder

1 t. granulated garlic

1/2 t. smoky paprika

1/4 t. cayenne pepper

1 1/2 oz. vegan dark chocolate

Salt and pepper to taste

Water for desired consistency

Dice your onion and place in large pot with water and bouillon cube. Heat over high until onion is translucent. Add all other ingredients and mix well. Add water for desired consistency. Reduce heat to low and let simmer until vegetables are tender.

Enjoy!

Notes: You probably noticed their is no oil in this recipe. You won't miss it. By cooking your onions in a small amount of water with a vegetable bouillon cube you impart them with all that wonderful vegetable flavor and save yourself a lot of fat and calories!

Vegan dark chocolate is available almost anywhere, I've even seen it at Walgreen's.

Carmelina is a brand of tomatoes. I find them at Whole Foods and small Italian grocery stores. I recommend their tomatoes for just about anything. Some of the best canned tomatoes I have ever tried. The cherry tomatoes give this chili and amazing flavor, so subtly sweet. If you can't find them, don't despair, just use another can of tomatoes you like.

I used about 1 cup of water for the chili and added a little more before serving to thin it just a bit. I tend to like a little thicker chili, you may like it thinner, if so, just add more water.

A Simple Dessert

Sometimes you need a simple dessert that isn't too labor intensive. Something satisfying but not too heavy. A few apples and a handful of ingredients already on hand made up this quick and satisfying vegan apple crisp. Perfectly sweet tender apples topped with a just right crisp for balance of texture. The walnuts play well off of the sweetness of the apples with just the right amount of nuttiness.

Apple Crisp

6 apples, peeled and cored, sliced 1/2 thick
1 T. cinnamon
1/2 c. sugar
1 c. rolled oats
pinch of salt
1/4 c. chopped walnuts
1 T. sugar
2 T. vegan butter

Preheat oven to 350 degrees.

Peel and core apples, any kind of apples will do - I recommend using what you have on hand. Slice them about 1/2 thick. Place in large bowl and add cinnamon and sugar, mixing with your hands until the apples are well coated. Place the apple mixture into a 12 inch round baking dish or a 9" x 9" square pan.

Combine oats, salt, walnuts, sugar and vegan butter in a separate bowl. Mix all together using your hands until all is coated with butter, it will look like little crumbles the size of peas.  Sprinkle this evenly over the top of the apple mixture.

Cover and bake for 45 minutes until apples are soft, remove cover and bake another 15-20 minutes until crumble top is brown.

Enjoy!

Almond Vegetables in Brown Sauce

Sometimes you start out making one thing and for various reasons something better happens. What was going to be a cashew vegetable recipe turned into almond vegetables with a rich brown sauce. Cooking the mushrooms seperately and in a dry non-stick skillet helps them retain a meaty texture.

Almond Vegetables in Brown Sauce

 

16 oz. Button mushrooms, sliced
2/3 C. Slivered almonds
1 T. Canola or peanut oil
3 c. broccoli florets
1 medium onion, cut into ½” pieces
1 medium red pepper, cut into ½” pieces
1 medium zucchini, diced into ½” pieces
1 medium yellow squash, diced into ½” pieces
1 c. water
1 ½ t. cornstarch
2 T. soy sauce
½ t. Sesame oil
1 T. Rice Wine Vinegar
½ T. Raw sugar
1/8 t. ground ginger
Salt to taste


In a dry large skillet, toast the slivered almonds over medium heat, stirring frequently. Set aside. In same skillet add mushrooms and cook over medium heat until water has evaporated and they begin to wrinkle and brown. Set aside.


Add canola or peanut oil to skillet and broccoli florets, stir fry over medium-high heat until semi-tender (about 5 minutes), remove from skillet and set aside. Add onion and red peppers and stir fry until onion is translucent, and then add zucchini and yellow squash. Reduce heat to medium and stir fry until soft and squash shrinks a bit (about 5 minutes). Remove all veggies and set aside with broccoli. Remove skillet from heat.


In a container with a leak proof lid, add water, cornstarch, soy sauce, sesame oil, rice wine vinegar, sugar, and ground ginger. Shake well to dissolve the cornstarch into the liquids. Add the liquid, carefully, into the hot skillet, place back on heat and bring to a boil over medium-high heat, reduce heat and let liquid reduce for 3 minutes. You will see the color of the sauce getting darker. Add the broccoli mixture back into the pan and stir until sauce reduces to desired thickness and all veggies are coated.

Top with mushrooms and toasted almonds and enjoy!

Notes: Toasting nuts hardly takes any time, so watch them carefully, I tend to stir them the entire time to prevent burning. Use any veggies you like for this dish, cook the denser heavier ones first as they take longer to soften up.

Spicy Green Beans

I normally don't have an issue with making the food, plating it, shooting it and then eating it. These beans were the exception! As soon as I thought I had a decent picture I grabbed a fork and before I knew it nothing was left.

The spicy sweetness of Schezwan Green Beans gets me every time. I had convinced myself they were healthy, just beans, right? I was wrong, I started researching and realized the beans are often deep fried before being stir-fried with sauce. No wonder I like them.

Scaling back the oil required in a traditional recipe this version is lighter yet full of flavor. Spicy, slightly sweet, tender yet a little crunch of the fresh bean at the same time. Incredibly delicious. Fingers crossed the Farmer's market has more beans this afternoon...

Spicy Green Beans


1 pound fresh green beans, stem ends snapped off
1 tablespoon peanut or canola oil
4 cloves garlic, minced
1 teaspoon ginger, minced
1/2 teaspoon sesame oil
1/8 teaspoon cayenne pepper
1 teaspoon rice vinegar
2 teaspoons Tamari or soy sauce
1 1/2 teaspoon Hoisin sauce
1/4 teaspoon dry mustard
1 teaspoon raw sugar
2 tablespoons water

Snap the ends off your green beans and wash. Do this early so your beans are dry and won't spatter when added to the hot oil.

Heat peanut or canola oil in a large non-stick skillet over high heat. Add the dry green beans and saute about 5 minutes. After 3 minutes turn heat down to medium. Stir beans occasionally.

Mix all remaining ingredients in a small bowl and set aside.  When beans have bits of brown and look slightly puckered, turn heat to low. Remove beans from pan and set aside. Slide you pan half way off the heat, wait a moment for pan to cool slightly. Carefully add the liquid mixture to the side of the pan off the direct heat. This may spatter a bit so be careful not to burn. Stir the liquid and let reduce, still off the heat. Add the beans back to the pan and toss to coat with the liquid. Turn heat off and use residual heat from pan to finish cooking beans - about 3 minutes.

Enjoy!

Notes: If you are gluten free, Tamari is gluten free soy sauce and gluten free Hoisin is available in stores.

Soup or Stew?

A weekend in the country requires hearty food especially when the temperature drops into the 30's at night. Something that eats like a stew yet feels like a soup and doesn't sit too heavy in the belly. This Lemon Lentil soup is just what you need to power through an afternoon of antiquing and admiring the splendor of the fall colors.

Lemon Lentil Soup

2 large onions diced

2 tablespoons of olive oil

2 teaspoons crushed garlic

2 cups lentils, picked over and rinsed

7 small to medium sized red potatoes, 1/2" diced

1 bunch of Collard Greens, sliced 1/2" strips, ends trimmed up to where the leaf starts

10 - 12 cups of water

Juice of 1 lemon

2 Tsp. sumac

Salt and Pepper to taste

In a very large stock pan over medium-high heat, saute the onions in olive oil until translucent. Add the crushed garlic and a bit more oil if needed and continue to saute for about 5 minutes, stirring as needed.

Add the lentils, potatoes, collard greens, water, lemon juice and sumac. Bring to a boil and reduce heat to low-medium and simmer for 50 - 55 minutes or until the potatoes are done. Salt and pepper to taste before serving.

Enjoy!

Notes:
Sumac is a spice used in middle eastern cooking. It is slightly tart and is often used in place of lemon. If it does not appeal to you feel free to use a bay leaf and remove the bay leaf before serving.
I start with 10 cups of water and add a bit more as it simmers. Use more or less to achieve your desired thickness - you can't mess it up.
Don't worry about the stems of the collard greens. Just remove the bottom part of the stem and use the rest. They cook really well, become soft and add a heartiness to the dish that makes it a meal!

Summer Herbs

In summer you can get freshness not available the rest of the year. It's a great time to take advantage of what your local farmer's markets offer. I tend to go heavy on the herbs during the summer, they are better tasting and less expensive than when the snow flies. This salad is easy to make, delicious to eat and even keeps well for a day. Serve as a main course with a grain on the side or as a side to anything you desire. I always make extra, pack it up and take it for lunch the next day!



Fresh Herb Salad with Chickpeas

6 scallions, white and green parts, thinly sliced

2 large vine ripe tomatoes, 1/2 inch chopped
1 cucumber, halved lengthwise, seeded, 1/2 inch diced
1 can chickpeas, rinsed and drained
1 cup chopped fresh flat leaf parsley
2/3 cup chopped fresh mint leaves
2/3 cup julienned fresh basil leaves
1/4 cup freshly squeezed lemon juice
Salt and pepper to taste
1/2 cup olive oil


Place the scallions, tomatoes, cucumber, chickpeas, parsley, mint, and basil in a large salad bowl and toss to combine.

In a small bowl or measuring cup, whisk together the lemon juice, salt and pepper. Whisk in the olive oil. Pour dressing over salad and mix gently.

Note: If you want to change up the dressing a bit, a teaspoon of dijon mustard added is nice, or a pinch of powdered garlic.

Health Bars or Cookies???

I get tired of paying between $2-3 for various 'bars' at the grocery store just so I can have a quick fix when I need it.  So I decided to make my own.  After reading too many labels to count I decided to keep it simple for a first try and I think these are pretty darn good.  Almonds, Medjool dates, coco powder, dried cherries and vanilla are it...super simple. You can use any dried fruit to make your own!

 

Almond Date Bars

15 Medjol dates, pitted

1 c. raw almonds

1/2 c. dried cherries

1/8 c. cocoa powder

2 t. vanilla extract

Place almonds in food processor and start by pulsing.  Run for a minute until finely chopped, not butter. Add the pitted dates, dried cherries, cocoa powder and vanilla extract.  Run the processor for approximately 3 minutes until chopped and blended well.

Line a 9' x 9' pan with parchment paper and pour the date mixture into the pan. Press down firmly. Cover with more parchment paper and place in refrigerator until cool. Pull entire square out of pan by edges of parchment paper and cut with a sharp knife into desired size bars.

I carry them around for a snack in those brown wax paper bags you can find at most stores.

 

Wheat Berries with Pomegranate and Mint

Pomegranates in season and plentiful at the grocery stores this week and someone gave me a bag of wheat berries.  I thought why not? Put the two together with some fresh mint and lets see what happens. I’ve never cooked wheat berries, but have often added them to my salad from the salad bar at Whole Foods.  Their slightly firm and chewy texture is satisfying and full of protein. Add some pomegranate seeds with some fresh mint and you have a taste sensation full of vitamins, minerals, and antioxidants.

Wheat Berries with Pomegranate and Mint

1 c. wheat berries
3 c. water
Seeds from one pomegranate
¼ c. chopped fresh mint
3 scallions
½ lemon
2 tsp. olive oil
Sea salt
Black pepper

Rinse the wheat berries and place in medium sauce pan with 3 cups of water and a pinch of salt. Simmer on medium heat for about 50 minutes or until water has evaporated. The berries should be firm and slightly chewy when done. Allow to cool to room temperature when finished cooking.
 
Place the pomegranate seeds, scallions and chopped mint into a medium bowl. Add the cooked wheat berries.
 
Make vinaigrette with the juice from ½ lemon and olive oil, pinch of salt and dash of black pepper. You can whisk it together in a small bowl with a fork.
 
Add the vinaigrette to the wheat berry mixture and fold gently to keep the pomegranate seed intact.
 
Enjoy!

Note: Peeling a pomegranate is easy when done in a large bowl of water. Score the outside of the pomegranate with a paring knife, submerge in the water and start peeling away. The pith will float to the top and the seeds will sink, making it easy to get to the delicious juicy seeds without staining your clothing and kitchen counter. I used Bob's Red Mill Hard Spring Organic Wheat Berries.

Go Green

Everybody could use a little more green, right? A green smoothie is an excellent way to get a leg up on your recommend servings of fruits and vegetables and may just help you get your leg up when needed. Trust me, you can't taste the spinach. By that one cup of spinach  with 7 tiny calories you also receive  vitamin A, vitamin C, and a bonus of iron and calcium. It couldn't be easier to make and you can pour it into your 'to go' cup and take with you. If the green color puts you off - add a cup of blueberries and you can go purple.

Green Smoothie

2 Bananas

1 cup strawberries, frozen

1 cup peaches, frozen

1 cup baby spinach, fresh

3 - 4 cups filtered water

Place the banana, strawberries, and peaches in your blender and pour in filtered water.  Blend, starting on low and gradually working up to high, about 1 1/2 minutes total. Blend until a vortex is created (i.e. tornado looking thing in the center), add your baby spinach and blend for approximately 1 more minute. 

Store unused portions in airtight containers in the fridge for up to 3 days. Shake well before serving any stored smoothie. Enjoy!

Note:  This works best with a high powered blender such as a Vitamix. If you are using a non-commercial blender, your smoothie may not be as smooth and you may have to blend longer. Use less or more water depending on desired thickness. Feel free to experiment with different fruits and greens and remember...you can always add more green!

 

Sweet Curried Chickpeas

I love the final touches on a dish. Maybe some chopped parsley, toasted pine nuts or a sprinkle of fresh herbs. Little touches can take a dish from a meal to an event – something to be remembered and wanted again and again. I think these chickpeas on their own are pretty impressive, I can’t wait to add them to a salad, top a root vegetable tajine, or a pizza!

 

 

 

 

Sweet Curried Chickpeas

 
1 can (29 oz.) chickpeas, rinsed and dried well
1 T. olive oil
1 t. sweet curry powder
½ t. sea salt
Fresh ground pepper

Preheat oven to 400 degrees. Rinse and dry the chickpeas. Put chickpeas in a large bowl and add olive oil. Mix well so all the chickpeas are coated with the olive oil. Sprinkle with the sweet curry powder, sea salt and pepper. Mix until all chickpeas are evenly coated. Place on a baking sheet, evenly spaced and roast in oven for 40 minutes or until lightly browned.

Enjoy!

You Can't Eat Your Cake And Have It Too?

Oh yes you can with this simple recipe for vegan chocolate cake. This cake is inspired by my friend Jennifer.  She shared a piece with me one morning and it was love at first bite.  Her trick is the extra cocoa powder. It makes the cake super chocolaty.

This recipe couldn't be any easier for non-bakers like myself. You mix and bake in the same pan for an easy clean up.  Even a caveman could do it...

Vegan Chocolate Walnut Cake

1 ½ c. all-purpose flour
¾ c. raw sugar
½ c. cocoa powder
¾ t. baking soda
½ t. salt
5 T. vegetable oil
1 T. distilled white vinegar
1 T. vanilla extract
1 C. water
Handful walnuts

Pre-heat oven to 350 degrees. Spray 8-inch-square baking pan with cooking spray.

Whisk flour, sugar, cocoa powder, baking soda and salt together in the pan. Add the vegetable oil, vinegar, vanilla extract and water. Mix together with a fork, it doesn’t have to be perfectly smooth. Stir in the walnuts.

Bake on center rack of oven for 30 minutes or until a toothpick inserted in the center comes out smooth. Let cool on a rack.

Enjoy!

Soup's On

There has been a shift and it happened in a single evening. The air has become cool, the clouds are darker and heavier only allowing the sky blue to poke through intermittently and the lake has changed from the turquoise blues and heavenly greens of summer to dark blue with a thin black line as the horizon. Today I can not look out my window and fool myself into thinking I am looking at the ocean. It is Lake Michigan and she is saying “fall is near”.

Split Pea Soup

2 c. split green peas, picked through and rinsed
3 c. chopped onion
4 c. filtered water
1 T. garlic powder
1 T. onion powder
1 cube vegan bouillon
Sea Salt and Pepper to taste

In a large stock pot, sauté the onion in the olive oil until soft on medium heat, about 4 minutes. Add the peas and water and stir well. Add the garlic powder, onion powder and vegan bouillon and simmer for 30 minutes on medium heat or until peas are tender. If the soup starts to boil, turn down the heat and continue to simmer.

Once the peas are tender remove from heat and season to taste with sea salt and pepper. Take half of the soup, including most of the liquid and puree in a blender. Add back the puree to the chunky soup. You can add more sea salt and pepper if desired. Garnish with a sprinkle of paprika.

Enjoy!

Notes: Rapunzel Bouillon is the best. You can purchase at Whole Foods or other health food stores. I prefer the herb without salt. It is completely vegan and delicious.

Remember to hold the lid of the blender in place with a hot pad or kitchen towel when blending a hot liquid. I learned the hard way!

If you want to add a little something extra to the soup, a couple drops of red wine vinegar per serving really adds to the flavor – just a couple of drops. You could also use a little lemon juice.

Yields approximately 4 cups of soup.

Kale Salad

Kale is a powerhouse of a food. High in fiber, vitamins A, C, K and iron, kale is a food that makes you feel good. This salad is super simple to prepare and high on the delicious scale. It holds up well for a picnic and can be made a day ahead and kept in the fridge.

Kale Salad

1 bunch organic kale
10 oz. grape tomatoes, halved
1/2 cup dried cranberries
1/3 cup pine nuts
1 lemon
2 tablespoons olive oil
¼ tsp. sea salt
Fresh ground pepper

Tear kale off of stem into bite size pieces (approximately 1 inch). Wash kale well and dry. Place in large salad bowl. Add in the tomatoes, cranberries and pine nuts. In a smaller bowl, juice ½ the lemon and remove any seeds. Whisk in the olive oil, sea salt and fresh ground pepper. Pour lemon juice mixture over the kale and mix with hands until evenly coated. Enjoy!

Trying Something New

Sometimes it is difficult to try new things. We take comfort in what we know, it’s familiar and that familiarity feels good. We like knowing what to expect, which is my theory for why some folks continue to eat the same crappy, nutritionally void, imitation food at certain chain restaurants with those drive-thru windows for your convenience.

I was never a big fan of cold soup. Soup with out heat, I just didn’t get it…until last summer when my friend E.B. made this amazing corn soup. I said I would have a small portion (just to be polite) and ended up having two large bowls and offered to clean up so I could have what was left with out anyone looking!

Get what you can from your local farmer’s market, the fresher your ingredients the better it is. You may even find yourself wondering how something so delicious and creamy could be so good for you.

Raw Corn Soup

Adapted from Food and Wine article by Ani Phyo

4 cups of corn
1 clove garlic
1 ¾ cups filtered water
2/3 cups raw cashews
6 tablespoons olive oil
2 teaspoons sea salt
Pinch of fresh ground black pepper
Chopped fresh cilantro or chives for garnish

Place 3 cups of corn in blender (reserve 1 cup for garnish), garlic clove, water, cashews, olive oil and salt and pepper. Blend until smooth. Pour into individual bowls. Garnish with remaining corn and chopped cilantro. Enjoy!

Note: if you use a high powered blender like a Vita mix your soup will be rather frothy, let it sit for a few minutes before pouring into bowls.

Serves 4