Meatless Monday – Eggs Baked in Avocado Cups

by joycevandenbergporterMarch 30, 2015

Ever feel like you’re running a Bed & Breakfast? That was me this past weekend, which was a whirlwind of my adult kids and various friends visiting from Maine. It was so much fun but that many people around means that the kitchen is always hoppin’. Saturday night I came home to this gorgeous bowl of eggs sitting by my front door. I have an arrangement with my next door neighbor, Sandy. I give her all of my kitchen scraps for her chickens who magically turn them into eggs. What a deal! Happy chickens and happy neighbors! These colorful eggs also bring back memories. My Mom raised chickens when I was a kid, so I grew up on multi-colored beautiful eggs like these from chickens who get to run around outside in the sunshine. So now, even though I don’t have my own chickens, I do have a ‘chicken bucket’ for my scraps. I’m sure this photo will make my Mom smile…

Sunday morning rolled around and I decided to make Eggs Baked in Avocado ‘Cups’. Fresh eggs from happy chickens + perfectly ripe avocado =heavenly. As is my usual way, I looked around the kitchen to see how I could snazz them up and spied a yellow bell pepper and a zucchini, which I quickly chopped into small pieces to make what I always call vegetable ‘confetti’. Throw on some fresh parmesan, red pepper flakes, salt and pepper, and a handful of freshly chopped parsley, yum! I served this as a breakfast buffet for my guests who got up at various times but it would also make a great dinner served with a fresh green salad. The beauty is that it doesn’t have to be served piping hot. It is just as good warm or at room temperature. You can also vary toppings based on personal tastes or what you have on hand.

TIPS: The larger the avocado, the better. Or perhaps the reverse is true as well, the smaller the egg, the better. Most eggs won’t fit inside a regular Hass avocado, so I scooped out a bit of the avocado to make a larger opening for the egg. Then I used the avocado I scooped out to make Avocado Mango Smoothies for all of us to sip on while we waited for the eggs to bake. I like these so much that I now stock frozen mango chunks. You can substitute the yogurt for a banana for a non-dairy, vegan smoothie. Recipe HERE for Avocado Mango Smoothie

EGGS BAKED IN AVOCADO ‘CUPS’

4 fresh pasture raised eggs (if available)
2 ripe but firm avocados
1/2 yellow, red or green bell pepper (optional)
1/2 zucchini (optional
1/4 cup shaved or grated parmesan (optional)
1/4-1/2 tsp red pepper flakes (optional)
salt and pepper to taste

Halve each avocado and remove the pit. Scoop out some of the flesh to enlarge the hole to make room for the egg.

Place avocados in a small baking dish cut side up. If they are wobbly, place them snuggly in a smaller pan to prop each other up. Sprinkle with salt and pepper.

Crack one egg at a time into the holes of each avocado.

If you are using vegetable ‘confetti, finely dice pepper and zucchini (or any other veggie you prefer) and saute for a few minutes in butter or oil until slightly softened.

Sprinkle confetti over eggs. Season with red pepper flakes, salt and pepper and top with parmesan, if using.

Bake at 400°F for 15 to 25 minutes, or until your egg whites are set and the yolks are to your liking. (If you don’t like a runny yolk, you can slightly beat the egg before adding them to the avocado.)

To serve, top with freshly chopped parsley and a side of Sriracha.

Eggs Baked in Avocado Cups

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

Halve each avocado and remove the pit. Scoop out some of the flesh to enlarge the hole to make room for the egg.
Place avocados in a small baking dish cut side up. They will stand up better if you place them snuggly in the pan to prop each other up.
Crack one egg at a time into the holes of each avocado.
If you are using vegetable ‘confetti, finely dice pepper and zucchini (or any other veggie you prefer) and saute for a few minutes in butter or oil until slightly softened.
Sprinkle confetti over eggs.
Season with red pepper flakes, salt and pepper and top with parmesan, if using.
Bake at 400°F for 15 to 25 minutes, or until your egg whites are set and the yolks are to your liking. (If you don’t like a runny yolk, you can slightly beat the egg before adding them to the avocado.)
To serve, top with freshly chopped parsley and a side of Sriracha.

Wheatless Wednesday – Endive Salad Bites

by joycevandenbergporterMarch 25, 2015

Appetizers are the little things you keep eating until you lose your appetite. ~ Joe Moore
I don’t know who Joe Moore is but I’m with him on this. The way I look at it, you might as well make the appetizer as yummy and nutritious as dinner. This one is sure to satisfy, or at least start your night off on a delicious, healthy and low cal note. I’m loving the three bite salad!

I was feeling a bit under the weather today, perhaps a result of spending so much time clearing out and planting my garden. My raging allergies have turned into a cold and the best remedy for a cold is soup. So I made a big pot of White Bean and Swiss Chard Soup for dinner last night, which is a personal favorite. It has luscious creaminess without any added cream or thickener. Click on the link for the recipe. I also had some endive from my CSA box that was not yet destined for anything so decided to make salad bites. I am a sucker for foods that have a nice presentation and are easy to eat appetizer style, my kind of eating! Their shape is perfect for stuffing. I just tossed all the salad ingredients with the dressing and piled them up in the endive spear, or boats as I have always thought of them. Their slight bitterness is offset by the sweetness of the orange and grapes and the creaminess of the avocado and goat cheese. The vinaigrette is simple but helps to blend the flavors nicely.

Alternatively, you could julienne the endive and toss the whole thing together as a large salad. Either way, delicious!

This is only the second time I can remember using endive. It definitely won’t be the last. I thought it was a really tasty salad/appetizer and I will make it again with whatever is in season. My CSA box came with an informational blurb on endive which I found quite interesting. Endive is a member of the chicory family (which makes me think of coffee for some reason). Belgiun endive is grown from chicory roots in a dark environment, which is why their tender leaves are such a light color. I was enthralled, so I googled, and here is what endive looks like growing. You can click on the photo link for the full story on endive.

Photo Credit: http://endive.com/how-endive-is-grown

For their pale complexions, endive are surprisingly nutritious, providing many valuable vitamins and mnerals, including vitamin C, calcium, iron and zinc, among many others. The biggest surprise is that it is a good source of beta-carotene which we usually attribute to the orange vegetable family. But that’s not all. It has more than 50% of the potassium of a banana. Not too bad for our pale friend, the endive. It also makes a darn good edible appetizer boat.

ENDIVE SALAD BITES

1 head Belgian endive
1 orange or grapefruit
1 avocado
1/2 cup red grapes
4 scallions, chopped
1/3 cup crumbled goat, gorgonzola or blue cheese
1/3 cup cilantro or parsley, chopped (or more)

Marinade

2 Tbsn olive oil
1 Tbsn balsamic vinegar
1 Tbsn red wine or apple cider vinegar
salt and pepper to taste

Cut the ends off orange and remove the peel by cutting in a downward motion going all the way around. Cut into wheels and then sections. Place in a large bowl.

Slice grapes and admire their gorgeous jewel toned colors.

place in the bowl with the oranges.

Halve avocado and cut into pieces a similar size to the orange segments.

Add avocado, cilantro, scallions and crumbled goat cheese to the bowl.

Prepare marinade and drizzle over salad sparingly. You can always drizzle more later and since they are to be eaten by hand, you don’t want them too drippy.

Cut the core end off the endive. Clean by gently wiping both sides with a lightly damp paper towel. Pull off as many leaves as you want to use. The remainder can be stored in the refrigerator under a lightly damp paper towel.Place 1-2 tablespoons of salad into each endive spear. Arrange on a platter and garish with extra cilantro.

Endive Salad Bites

Servings: 12 pieces
Time: 15 minutes
Difficulty: easy
Print

1 head Belgian endive
1 orange or grapefruit
1 avocado
1/2 cup red grapes
4 scallions, chopped
1/3 cup crumbled goat, gorgonzola or blue cheese
1/3 cup cilantro or parsley, chopped (or more)

Marinade

2 Tbsn olive oil
1 Tbsn balsamic vinegar
1 Tbsn red wine or apple cider vinegar
salt and pepper to taste

Cut the ends off orange and remove the peel by cutting in a downward motion going all the way around. Cut into wheels and then sections. Place in a large bowl.
Slice grapes and place in the bowl with the oranges.
Halve avocado and cut into pieces a similar size to the orange segments.
Add avocado, cilantro and scallions to the bowl.
Crumble goat cheese and add to the salad.
Cut the core end off the endive. Clean by gently wiping both sides with a lightly damp paper towel. Pull off as many leaves as you want to use. The remainder can be stored in the refrigerator under a lightly damp paper towel.
Prepare marinade and drizzle over salad sparingly. You can always drizzle more later and since they are to be eaten by hand, you don’t want them too messy.
Place 1-2 tablespoons of salad into each endive spear. Arrange on a platter and garish with extra cilantro.

Meatless Monday – Spicy Sesame Tofu, Broccoli and Mushrooms

by joycevandenbergporterMarch 23, 2015

Winner Winner Tofu Dinner! Yep, it’s Meatless Monday and we’re going vegan, green and spicy! As they say, we’ve come a long way, baby! When my three boys were little it was hard to get them to eat their veggies, (salads, forget it!) except for frozen peas and broccoli. When I say frozen peas, I mean they liked them best still frozen like little icy pieces of green goodness. That was a favorite snack for them to nibble on when they were in their high chairs waiting for me to make the rest of their dinner. They were so cute, curling their fat little fingers around the tiny peas that would roll around on the tray…And trust me, it couldn’t be easier! Broccoli was also a winner but only acceptable if steamed and served with a mini dish of soy sauce for dipping. Done and done! Now that my youngest is 20, it’s no surprise that we have moved beyond frozen peas and plain veggies. My sons also eat (and enjoy) salads at dinnertime. Will wonders never cease! Those of you parents whose kids aren’t there yet, have faith. It will happen… Meanwhile, frozen peas.

Well this Broccoli Tofu dish is like a grown up version of the kiddie broccoli dipped in soy sauce, with a lot more flavor and a definite kick. The tofu provides ample protein, just make sure you buy organic, non-GMO tofu. Broccoli is rich in fiber and a great source of vitamin C (one cup of cooked broccoli provides as much as an orange) and a host of other essential vitamins, minerals and phytonutrients. Mushrooms are not only delicious, they are the only fruit or vegetable that naturally provides Vitamin D. They are also a good source of B vitamins, iron and antioxidants. So tossed together in one meal, this trio is a nutritional powerhouse. And sesame seeds they’re not just a decoration. They are rich in protein, vitamins and minerals. Did I mention the sauce is so tasty, you’ll consider licking your plate?

Photo Credit: https://knoji.com/the-amazing-curative-properties-of-sesame/

TIPS: I have not mastered the art of wok cooking and timing each vegetable to be done at the same time by pushing the veggies up the side, as the darned things always fall back into the center. I actually use a cast iron pan instead of a wok and I prefer to cook each vegetable separately and then toss them all together at the end with a tasty sauce. If you are better with a wok, feel free to attempt the precision timing thing and disregard the following instructions, however for those that are wok-challenged like me, I swear by my approach. For added flavor (and pizazz) try using both white and black sesame seeds. The sauce can be adjusted for spiciness by adding more or less red pepper flakes.

SPICY SESAME TOFU, BROCCOLI AND MUSHROOMS

1 block extra firm tofu (organic)
1 small bunch broccoli
6-8 mushrooms (any kind – criminy, shitake, etc)
1/4 cup avocado, coconut or other high heat oil
1 large clove garlic, minced
1 scallion, thinly sliced
2 tsp toasted sesame seeds (or 1 1/2 tsp white and 1/2 tsp black)
2 Tbsn soy sauce
2 tsp sesame oil
1 tsp red pepper flakes (more or less to taste)
1 tsp sugar or honey

Remove tofu from container and cut into equal thickness slices, then cut each slice in half and then half again. Place on papertowels in a single layer, put another layer of papertowels on top and place a heavy pan on top to press out the water. Let sit at least 10 minutes.

Combine garlic, scallion, sesame seeds, soy sauce, sesame oil, red pepper flakes and sugar together in a small bowl and set aside.

Cut broccoli into florets.

If your broccoli has nice thick stems, peel and slice them and cut to similar size as florets

Wipe mushrooms with a damp papertowel and slice.

Heat half of oil in a heavy pan or wok and cook tofu on medium high heat until golden on all four sides. Remove tofu to a plate and set aside.

Add a bit more oil and saute broccoli on medium heat about 5 minutes or until softened but still bright green. If the pan gets too dry add water not more oil. Remove from pan and set aside.

Add last bit of oil to pan and saute mushrooms until they lose their water.

Put broccoli back in with mushrooms and toss to combine. Check broccoli for doneness (to your liking)

Add tofu back into the pan. Pour sauce over the top and gently toss. Serve over rice, if desired.

Spicy Sesame Tofu, Broccoli and Mushrooms

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

1 block extra firm tofu (organic)
1 bunch broccoli
8-10 mushrooms (any kind – criminy, shitake, etc)
1/4 cup avocado, coconut or other high heat oil
1 large clove garlic, minced
1 scallion, thinly sliced
2 tsp toasted sesame seeds (or 1 1/2 tsp white and 1/2 tsp black)
2 Tbsn soy sauce
2 tsp sesame oil
1 tsp red pepper flakes (more or less to taste)
1 tsp sugar or honey

Remove tofu from container and cut into equal thickness slices, then cut each slice in half and then half again. Place on papertowels in a single layer, put another layer of papertowels on top and place a heavy pan on top to press out the water. Let sit at least 10 minutes.
Combine garlic, scallion, sesame seeds, soy sauce, sesame oil, red pepper flakes and sugar together in a small bowl and set aside.
Cut broccoli into florets. If your broccoli has nice thick stems, peel and slice them and cut to similar size as florets
Wipe mushrooms with a damp papertowel and slice.
Heat half of oil in a heavy pan or wok and cook tofu on medium high heat until golden on all four sides. Remove tofu to a plate and set aside.
Add a bit more oil and saute broccoli on medium heat about 5 minutes or until softened but still bright green. If the pan gets too dry add water not more oil. Remove from pan and set aside.
Add last bit of oil to pan and saute mushrooms until they lose their water.
Put broccoli back in with mushrooms and toss to combine. Check broccoli for doneness (to your liking)
Add tofu and gently combine.
Pour sauce over the top and gently toss.
Serve over rice, if desired.

Avocado Mango Smoothie

by joycevandenbergporterMarch 20, 2015

It’s the first day of Spring and you know what that means…Yes, it’s that time of year. The Sports Illustrated Swimsuit Edition is already out and soon we will be digging for our ~~beachwear~~ beachcoverups, bathing suits and for the bravest of the brave, bikinis. So when I ran across an article in Prevention Magazine offering 10 smoothies with MUFA’s that will shrink my belly fat, Aha! Now we’re talking! I couldn’t look away. Like I said, summer is right around the corner and I will take all the help I can get! I’m not normally a smoothie kind of person. I have more of an avocado or peanut butter toast in the morning habit. Of course I drink a big glass of alkaline water – Lemon Cucumber Mint Water – while I’m making my first cup of coffee. Hey, it’s all about balance! That said I loved this smoothie. Drank the whole thing.

Photo Credit: http://www.prevention.com

So back to MUFA—the Flat Belly Diet powerhouse ingredient that specifically targets belly fat. There has been much talk recently about MUFAs (pronounced moo-fah) or MonoUnsaturated Fatty Acids, which are plant-based fats found in some of the world’s most delicious foods— avocado, nuts and seeds, oils, olives, and dark chocolate! In my book, these are the foods that make dinner worth eating, however, there are claims they provide many health benefits. MUFA’s promote healthy cholesterol levels and help us absorb the vitamins we eat. Studies show that these good-for-you fats enhance heart health and protect against chronic disease. We are encouraged to eat a serving of MUFA at every meal. This article offers 10 smoothie recipes but I only tried one. Click through for more.Prevention 10 Slimming Smoothies

TIPS/SUBSTITUTIONS: I followed the recipe except I used full fat plain European yogurt instead of fat free vanilla which I don’t buy. I’m always suspicious of what happens when they remove the normal fat that is supposed to be in foods and replace it with something, usually more sugar and unnatural ‘non-foods’. For the extra 10 calories per cup, I’ll skip the extra sugar and chemicals, but that is just me. For those weighing the decision to buy full or no fat yogurt, regular or Greek yogurt, here are some yogurt facts via SF Gate you might find helpful. Do you care more about calories, fat or protein?

According to the U.S. Department of Agriculture, an 8-ounce serving of plain full-fat yogurt provides about 140 calories, 8 grams of protein, 7.4 grams of fat, 11 grams of carbohydrates and sugar, and 275 milligrams of calcium. The same serving size of nonfat yogurt contains about 130 calories, 13 grams of protein, 0.4 grams of fat, 17.4 grams of carbohydrates and sugar, and 450 milligrams of calcium. Eight ounces of nonfat, plain Greek yogurt has 130 calories, 23 grams of protein, no fat, 9 grams of carbohydrates and sugar, and 250 milligrams of calcium.

According to my calendar, spring officially begins today at 3:45pm PDT. Does anybody else think that is an odd time of day for a season to begin? So although it is now Spring you wouldn’t know it if you lived in many parts of the country that are still buried under piles of snow. In California it feels like spring has already sprung, but perhaps that is because we never really got winter this year. I think the East and the South got it all. It’s possible that we will have a late coldsnap that will take out all of our delicate plants and blossoms but for now I’m going to relish the beautiful weather and lovely spring blooms. Maybe I’ll make a smoothie and go sit in my garden and wait for my winter fat to melt away…

AVOCADO MANGO SMOOTHIE

¼ c mango cubes
¼ c mashed ripe avocado (MUFA)
½ c mango juice
¼ c fat-free vanilla yogurt
1 Tbsp freshly squeezed lime juice
1 Tbsp sugar
6 ice cubes

COMBINE all ingredients in a blender and process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired, and serve.

NOTES: I followed the recipe except as follows. I used regular plain yogurt, a pinch of sugar instead of 1 Tablespoon and a bit more lime juice. I would suggest tasting before adding more sugar because I thought it was sweet enough. I also added more ice and water since it was too thick for my tastes. Loved it though!

NUTRITION (per serving based on original recipe) 298 cal, 5 g pro, 55 g carb, 5 g fiber, 47 g sugar, 9 g fat, 1.5 g sat fat, 54 mg sodium

Avocado Mango Smootie

Servings: 16 oz
Time: 5 minutes
Difficulty: easy
Print

¼ c mango cubes
¼ c mashed ripe avocado (MUFA)
½ c mango juice
¼ c fat-free vanilla yogurt
1 Tbsp freshly squeezed lime juice
1 Tbsp sugar
6 ice cubes

COMBINE all ingredients in a blender and process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired, and serve.

NUTRITION (per serving based on original recipe) 298 cal, 5 g pro, 55 g carb, 5 g fiber, 47 g sugar, 9 g fat, 1.5 g sat fat, 54 mg sodium

Wheatless Wednesday – Butternut Squash and Lentils with Cumin and Lime

by joycevandenbergporterMarch 18, 2015

Here’s a marriage made in heaven! Two of my favorite foods, creamy butternut squash paired with earthy lentils is divine in this dish with shallots, pecans, cumin and lime. Yum! Best of all it’s simple, delicious and good for you. Butternut squash is my favorite of the hard winter squashes and still in season. Butternut squash has a natural sweetness that really shines when brushed with olive oil and roasted, and it is loaded with vitamins and minerals, as evidenced by it’s brilliant orange color.

Lentils are not beans or seeds. They are edible pulses (or legumes) which are a great source of plant protein. They range in color from yellow to black with shades of red, green and brown in between. The most common lentils found in American markets is the brown lentil which is mild and holds it’s shape pretty well after cooking, although it can get mushy if cooked too long. My favorites are the green (French Green Puy Lentils to be specific) and the black (Beluga Lentils) which are prized in the lentil world as they have a nuttier flavor, exquisite colors and hold their shape extremely well. Red lentils are also fairly easy to find. They are probably the sweetest of the lentils but tend to get mushy when cooked and are wonderful for thickening soups and stews. I chose the black lentils for this dish, partially because of the color contrast with the bright orange squash but also because their compact character almost acts as a condiment and compliments the squash without overwhelming it or becoming a soggy mess.

Photo courtesy of http://www.anansana.com

TIPS: Butternut squash is not that hard to peel but if you are looking for a shortcut, many supermarkets offer it already pre-cut. Go for it. That is a big time saver! This recipe calls for about 2 pounds of cut up squash (a large butternut). Supermarket packages of cut up squash are usually 16 to 18 ounces, which is equal to a small squash. This recipe can easily be cut in half to accommodate a smaller amount of squash or to serve only a few people. Any kind of lentils will work except for yellow or red lentils which don’t retain their shape and are better suited to soups and stews.

BUTTERNUT SQUASH AND LENTILS WITH CUMIN AND LIME

1 large butternut squash (about 2 pounds)
2 large shallots
1/4 cup olive oil
1 Tbsn cumin (or more)
1/2 cup pecans or walnuts, roughly chopped
1/2 cup lentils (black, green or brown)
1 Tbsn fresh thyme or 1 tsp Italian Seasoning
salt and pepper to taste
2 Tbsn fresh lime juice (or to taste)

Preheat oven to 425°F. Halve, peel, and seed squash and cut into 1 inch cubes.

Peel and thinly slice garlic and shallots

Pile squash, shallots, garlic and pecans in a shallow baking dish large enough to sit in a single layer. Sprinkle liberally with cumin, salt and pepper. Drizzle with olive oil and toss to combine.

Spread in a single layer and bake in the middle of oven until almost tender, about 25 minutes, tossing gently every 10 minutes or so. If you like your shallots crispy and browned, push them towards the outside of the pan.

While squash mixture is baking, cook lentils according to directions using broth instead of water, if desired. I also like to add a pinch of cumin. Different kinds of lentils require different cooking time and liquid. Don’t overcook or they will fall apart. Lentils should taste cooked but still be slightly al dente and retain their shape.(about 20 minutes, uncovered). Drain any excess liquid and set aside uncovered.

Add lentils to squash mixture. Squeeze lime juice over the top and season with more salt and pepper, if necessary. Toss gently to combine.

Serve warm or at room temperature.

Butternut Squash and Lentils with Cumin and Lime

Servings: 6
Time: 45 minutes
Difficulty: easy
Print

Preheat oven to 425°F. Halve, peel, and seed squash and cut into 1 inch cubes.
Peel and thinly slice garlic and shallots
Pile squash, shallots, garlic and pecans in a shallow baking dish large enough to sit in a single layer. Sprinkle liberally with cumin, salt and pepper. Drizzle with olive oil and toss to combine.
Spread in a single layer and bake in the middle of oven until almost tender, about 25 minutes, tossing gently every 10 minutes or so. If you like your shallots crispy and browned, push them towards the outside of the pan.
While squash mixture is baking, cook lentils according to directions using broth instead of water, if desired. I also like to add a pinch of cumin. Different kinds of lentils require different cooking time and liquid. Don’t overcook or they will fall apart. Lentils should taste cooked but still be slightly al dente and retain their shape.(about 20 minutes, uncovered). Drain any excess liquid and set aside uncovered.
Add lentils to squash mixture. Squeeze lime juice over the top and season with more salt and pepper, if necessary. Toss gently to combine.
Serve warm or at room temperature.

Meatless Monday – Penne Pasta with Asparagus & Kale

by joycevandenbergporterMarch 16, 2015

Thinking green for tomorrow? Asparagus is in season, so it must be spring! Hey it’s a spring vegetable and I’ve always considered asparagus a harbinger of spring even though I know spring doesn’t officially begin until the 2oth. My Dad used to pile us kids into the car on sunny spring Saturday mornings, and head out to the countryside, armed with sharp knives and plastic bread bags (which ‘back in the day’ were used for everything including snow shoe coverings) to ‘hunt’ for wild asparagus. Of course, now I know that some of the fields were really abandoned asparagus farms that were turned into open space after big business moved in, which was why asparagus were so abundant and easy for little kids to find. Sometimes we would feel inclined to sample a particularly tender young spear right on the spot. My brothers and sisters and I loved the hunter-gatherer experience and would return home flush with our victory spoils. Then my Mom would make a huge pile of steamed asparagus for dinner. Yum! Just for fun I found a photo of asparagus growing in the wild compliments of Wild Asparagus Growing. Brings back memories.

This pasta dish is so delicious and it’s simplicity is refreshing in that it has minimal ingredients and you can have dinner on the table in 20 minutes or less. That already makes it a big winner in my book… however, we can also talk about how good it is for you too. You already know that Kale is a nutritional powerhouse packed with vitamins and minerals. But did you know that kale has more health benefitting phytochemicals than an other leafy green veggie? Yeah, there’s a reason so many people are riding the kale train.

Asparagus is no slouch itself. Here are five things you may not know about asparagus:

It’s loaded with nutrients: Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.
It is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals.
Asparagus is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. This, according to preliminary research, may help slow the aging process.
Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12—found in fish, poultry, meat and dairy—to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility. (If you’re 50-plus, be sure you’re getting enough B12: your ability to absorb it decreases with age.)
One more benefit of asparagus: It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body’s tissues) and those who have high blood pressure or other heart-related diseases.

So there you have it. Simple, delicious and will make you live longer and healthier, younger and smarter. What a combo! Eat up!

PENNE PASTA WITH ASPARAGUS AND KALE

3/4 lb penne pasta (preferably whole grain)
1 small bunch kale
1 bunch asparagus
3-4 cloves garlic, chopped
2 Tbsn butter
1 Tbsn olive oil
1/2 cup scallions or spring onions, chopped
zest from one lemon
1 Tbsn fresh thyme
1/4 cup parmesan, shredded or flaked

Cook pasta according to directions. Scoop out and reserve 1/2 cup pasta water before draining. Wash and prepare vegetables.

Stack kale leaves and slice them sideways into julienne strips. If your kale has a prominent center rib, remove it first. Discard the stems.

Saute the kale and garlic in the butter and oil for several minutes.

Cut the asparagus into 2 inch pieces and add to kale. Saute for about 5 minutes. Kale should be soft and asparagus softened but still slightly al dente.

Turn off heat and add lemon zest, spring onions and thyme and stir

Add pasta and parmesan, if using, and toss to combine, adding pasta water to desired consistency.

To serve, top with more parmesan, if desired.

Penne Pasta with Asparagus and Kale

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

Cook pasta according to directions. Scoop out and reserve 1/2 cup pasta water before draining.
Stack kale leaves and slice them sideways into julienne strips. If your kale has a prominent center rib, remove it first. Discard the stems.
Saute the kale in the butter and oil for several minutes.
Cut the asparagus into 2 inch pieces and add to kale. Saute for about 5 minutes. Kale should be soft and asparagus softened but still slightly al dente.
Turn off heat and add lemon zest, spring onions and thyme and stir
Add pasta and parmesan, toss to combine, adding pasta water to desired consistency.
Top with more parmesan, if desired.

Frittata with Potatoes and Beet Greens

by joycevandenbergporterMarch 12, 2015

Ever wonder what to do with those gorgeous beet tops after you’ve used the beets? It seems like such a waste to throw them out, especially since they have more nutrition than the actual beets do. Not kidding! Beet greens provide good amounts of protein, vitamins and minerals, and are also a great source of fiber. They belong to the chenopod family— which includes beets, chard, spinach and quinoa. The red and yellow pigments indicate their abundance of phytonutrients which provide many health benefits.

I often saute beet greens in butter and garlic for a tasty side dish but this time I wanted to see if they could substitute for greens I would normally use in baking. That said, if you don’t have beet greens, Rainbow swiss chard (which now you know is in the same botanical family) would work very well instead. I chopped them up stems and all and sauteed them with red onion and shredded potato before baking in the oven with the eggs and cheese. This savory frittata makes a delicious breakfast or a wholesome dinner.

I would like to add a note about eggs. I am lucky enough to live next door to a small family of chickens. I give them my kitchen scraps and in return I get fresh eggs. Aren’t they pretty? When I do buy eggs, I no longer buy them from factory farms (which are hideous, dirty and cruel). I only buy Pasture Raised Eggs which come from chickens that actually run around outside on a real farm. It’s worth the additional cost to me. The eggs are more nutritious (just look at the difference between the anemic FF egg and the bright yellow pastured egg). Photo compliments of Supernutrition Academy.

I also feel that my loudest voice is how I spend my dollars. Money talks. Using your pocketbook is the best way to vote for and support the small farmer. People often tell me they are confused by all the labels and don’t know what to buy. Here is a great article, Decoding the Terms: Cage Free, Free Range, Pasture Raised Eggs, which describes in plain English what the terms on egg cartons really mean. It might not be what you think.

TIPS: A cast iron pan is by far the best pan to use in cooking a frittata as it is heavy, retains even heat and can go from stovetop directly into the oven. If you don’t have a heavy pan that can go in the oven you can try doing it all on the stovetop but you will have to flip it halfway through which can be tricky. Lacking the correct pan, I would be more inclined to saute all veggies on the stovetop and pour it all in a greased baking dish and do the rest of the cooking in the oven. I usually do not add milk or cream to my frittatas since my husband is averse to cream, however, if you want to ramp up the creaminess stir in 1/2 cup milk, cream or plain yogurt to the eggs before pouring them over the veggies. I used a combination of havarti and gouda which was a great combination but this is a good use for the bits of cheeses left in your refrigerator. They will melt together nicely with the eggs and potatoes.

FRITTATA WITH POTATOES AND BEET GREENS

1 bunch beet greens or rainbow swiss chard (about 2 cups chopped, stems and all)
1/2 red onion
1 potato
10 eggs
1 cup gouda, gryuere or havarti cheese, grated
1/4 cup grated parmesan
salt and pepper to taste

Chop red onion and saute in butter several minutes. Rinse beet greens well and chop them into one inch pieces. Add them to the onion mixture and saute for another 5 minutes.

Grate potato by hand or with a food processor and add to greens and onions. Saute another 5 to 7 minutes until potatoes lose their raw taste and the greens are soft.

Stir in cheeses.

Beat eggs in a medium bowl and season with salt and pepper. Pour them over the veggie mixture, making sure to even out all ingredients.

Bake in 375 degree oven for 10 minutes. Top should be slightly golden and puffy. If it doesn’t look ‘set’ cook another five minutes. Serve warm or room temperature.

Frittata with Potatoes and Beet Greens

Servings: 4-6
Time: 30 minutes
Difficulty: easy
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1 bunch beet greens or rainbow swiss chard (about 2 cups chopped)
1/2 red onion
1 potato
10 eggs
1 cup gouda, gryuere or havarti cheese, grated
1/4 cup grated parmesan
salt and pepper to taste

Chop red onion and saute in butter several minutes
Rinse beet greens well and chop them into one inch pieces. Add them to the onion mixture and saute for another 5 minutes.
Grate potato by hand or using a food processor and add to greens and onions. Saute another 5 to 7 minutes until potatoes lose their raw taste and the greens are soft.
Stir in cheeses, except parmesan.
Beat eggs in a medium bowl and season with salt and pepper. Pour them over the veggie mixture, making sure to even out all ingredients. Top with parmesan
Bake in 375 degree oven for 10 minutes. Top should be slightly golden and puffy. If it doesn’t look ‘set’ cook another five minutes.
Serve warm or room temperature.

Wheatless Wednesday – Beet and Citrus Salad with Goat Cheese & Pine Nuts

by joycevandenbergporterMarch 11, 2015

Citrus is here! I love eating with the seasons, especially when nature provides such colorful abundance. Right now citrus is at it’s best and, for a short time, blood oranges are available. So take advantage! I paired citrus – oranges from my tree, which are surprisingly sweet and juicy this year in spite of the drought we are having in California, blood oranges and grapefruit – with golden and red beets. This is the time of year for root vegetables as well, and together they make a spectacularly colorful presentation. Topped with creamy goat cheese, toasted pine nuts and a drizzle of a savory-sweet balsamic vinaigrette, this salad is a sensory delight!

Beets are funny little root veggies, rather on the homely side with their tough skins and little ‘mouse’ tails (root end) until you cut them open to find their jewel-like interiors. The greens, on the other hand, can be quite lovely. So looking at these gorgeous beet greens, I knew I had to make something with them. Often I saute them with butter and garlic for a delicious side dish and if you don’t overcook them, they keep their brilliant colors. This time, however, I wanted to make more of a main course. When I spotted the 10 eggs on my counter fresh from my next door chickens, I decided to make a frittata which did not disappoint. Recipe will post tomorrow but here is a preview:

Okay, back to the Beet and Citrus Salad, which actually pairs nicely with the beet top frittata by the way. The intense colors of this salad are a visual indicator of how nutritious this salad really is. Roasted beets are rich and intense in flavor but also loaded with vitamins, phytonutrients and antioxidants. We all know that citrus fruits are a good source of vitamin C but they also contain an impressive list of other essential nutrients, including vitamins, minerals and phytochemicals.

TIPS AND SUBSTITUTIONS: Beets can be roasted a day or so ahead of time and stored in the refrigerator. I like to sprinkle a bit of micro greens over the top of the salad to add freshness without covering all the bright colors, however, a good alternative would be to place the beets and citrus on a bed of greens. Arugula or baby spinach would be good choices. Toasted pine nuts add a nice buttery crunch but roasted pistachios would also make a nice alternative. Non goat cheese fans can substitute feta or just omit the cheese and let the vivid colors stand on their own.

BEET AND CITRUS SALAD WITH GOAT CHEESE

1 bunch red beets(3 large or 4 small)
1 bunch golden beets (3 large or 4 small)
1 orange
2 blood oranges (if available, or substitute any other citrus)
1 pink grapefruit
3 oz goat cheese
1/4 cup pine nuts
1/4 cup micro greens (optional)

Vinaigrette:
1/4 cup balsamic vinegar
1 tsp dijon mustard
1 tsp honey, agave nector or sugar (scant teaspoon or to taste)
1/3 cup olive oil

Cut beet greens from beets leaving a half inch of stem remaining. Do not cut into the beets. Rinse, dry and place beets on a square of aluminum foil. Drizzle with olive oil and close the foil so no steam will escape.

Bake at 375 degrees for about an hour or until they are easy to pierce with a fork.

Let cool. Using a papertowel, peel the skins from the beets and pinch or cut the beet tops to remove.

Cut the top and bottom off of the orange and the blood oranges, then cut downward to remove the peel and pith and work your way around the fruit.

Slice into rings

Repeat the process with the grapefruit, except that once the peel and pith are removed, use your knife to separate the tough membrane from the segments. For my wordsmith friends, these membrane free sections are called ‘supremes’ and they are worth the extra work.

Dry toast the pine nuts in a dry skillet until golden brown and aromatic, several minutes. Remove from heat and let cool.

Slice the beets into rounds and place on a serving dish. Top with citrus and micro greens.

Sprinkle with goat cheese and pine nuts

Whisk vinaigrette ingredients together and drizzle over beet and citrus.

Beet and Citrus Salad with Goat Cheese and Pine Nuts

Servings: 4-6
Time: 2 hours
Difficulty: easy
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Vinaigrette:
1/4 cup balsamic vinegar
1 tsp dijon mustard
1 tsp honey, agave nector or sugar (scant teaspoon or to taste)
1/3 cup olive oil

Cut beet greens from beets leaving an inch remaining. Do not cut into the beets. Rinse, dry and place beets on a square of aluminum foil. Drizzle with olive oil and close the foil so no steam will escape.
Bake at 375 degrees for about an hour or until they are easy to pierce with a fork.
Let cool. Using a papertowel, peel the skins from the beets and pinch or cut the beet tops to remove.
Cut the top and bottom off of the orange and the blood oranges, then cut downward to remove the peel and pith and work your way around the fruit. Then cut into rings
Repeat the process with the grapefruit, except that once the peel and pith are removed, use your knife to separate the tough membrane from the segments.
Dry toast the pine nuts in a dry skillet until golden brown and aromatic, several minutes. Remove from heat and let cool.
Slice the beets into rounds and place on a serving dish
Top with citrus
Sprinkle with micro greens, goat cheese and pine nuts
Whisk vinaigrette ingredients together and drizzle over beet and citrus.

Roasted Rainbow Carrots with Carrot Top Pesto

by joycevandenbergporterMarch 9, 2015

If you are throwing away your carrot tops, you need to Stop-Right-Now! In the spirit of ‘no waste’ cooking, I decided to try to use the tops as well since I know they are as nutritious as the carrots. I was looking for a recipe for carrot tops and came across this one for roasted carrots with pesto in Bon Appetit. I had these lovely carrots which truly exemplify the concept of “Eat the Rainbow”. They range in color from almost white to dark purple with many shades of yellow, orange and red in between. Who says carrots are boring? Roasting them intensifies their flavor, making them rich and creamy, no resemblance to their watery boiled or steamed versions. As a bonus, with each colorful bite you get a different dose of vitamins.

Here is what Rainbow Carrots can do for you:

Orange: Beta and alpha carotene pigment. This promotes vitamin A production by the body, which is essential for healthy eyes.
Purple: Anthocyanin, beta and alpha carotene pigment. Purple carrots typically have an orange core, and their pigment-related nutrients may provide additional vitamin A and prevent heart disease.
Red: Lycopene and beta-carotene pigment. Lycopene is the same red pigment that gives tomatoes their deep color and is linked to a lower risk of certain cancers, such as prostate cancer.
Yellow: Xanthophykks and lutein. Both are linked to cancer prevention and better eye health.
White: The nutrients don’t come from the pigment but from the fiber, which promotes healthy digestion.

Topped with the delicious pesto made right from the carrot tops themselves, these roasted carrots are heavenly. The pesto is good enough to go out an buy the carrot tops and forget the carrots! Who knew? If you are looking for a sweeter, more caramelized carrot recipe, you may like my Maple Citrus Glazed Carrots which are pretty delicious and totally worth a try. To make the roasted carrots a main course, just slice up the carrots and toss them along with a big dollop of pesto with hot pasta. I actually had that as a lovely lunch. I had one leftover carrot (a regular orange one for sure as everyone was enamored with the exotically colored carrots) and some pesto which was still bright green the next day.

I tossed them all together – yum! So simple but delicious! It would have been prettier with some multi colored carrots but those were long gone.

TIPS: This recipe can be easily veganized by using Vio Life Just Like Parmesan which comes in a wedge and grates and tastes just like regular parmesan. Try it! Pesto can be made 1 day ahead. Press plastic wrap directly onto surface; chill. Carrots can be roasted 4 hours ahead. Let stand at room temperature. Unless your carrots are older with tough skins, scrub them with a kitchen sponge with a scour pad instead of peeling as so many of the vitamins rest at or under the skin. If you want to roast carrots that don’t have tops to make pesto, try adding cumin or other spices to jazz them up a bit.

ROASTED CARROTS WITH CARROT TOP PESTO

2-3 lbs whole carrots with tops
1/2 tsp salt
1/4 tsp pepper
1 clove garlic
1/4 cup pine nuts
1/2 cup fresh basil leaves
1/2 cup grated Parmesan (try vegan Vio-Life Just Like Parmesan)
1/2 cup olive oil

Preheat oven to 400°. Trim carrot tops, leaving 1 to 2 inches of stem attached. Measure out 2 cups carrot top leaves and set aside.Discard stems. Scrub carrots with a kitchen sponge with a scour pad instead of peeling.

Toss carrots and vegetable oil on a rimmed baking sheet; season with salt and pepper.

Roast, tossing occasionally, until carrots are golden brown and tender, 25–35 minutes.

Pulse garlic and nuts in a food processor until a coarse paste forms.

Add basil, parmesan, and reserved carrot tops; process until even.

Add olive oil and pulse until combined; season with salt and pepper. Spoon over carrots to serve.

Roasted Rainbow Carrots with Carrot Top Pesto

Servings: 4
Time: 40 minutes
Difficulty: easy
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2-3 lbs whole carrots with tops
1/2 tsp salt
1/4 tsp pepper
1 clove garlic
1/4 cup pine nuts
1/2 cup fresh basil leaves
1/2 cup grated Parmesan
1/2 cup olive oil

Preheat oven to 400°. Trim carrot tops, leaving 1 to 2 inches of stem attached. Measure out 2 cups carrot top leaves and set aside.Discard stems. Scrub carrots with a kitchen spunge with a scour pad.
Toss carrots and vegetable oil on a rimmed baking sheet; season with salt and pepper. Roast, tossing occasionally, until carrots are golden brown and tender, 25–35 minutes. Let cool.
Pulse garlic and nuts in a food processor until a coarse paste forms.
Add basil, parmesan, and reserved carrot tops; process until a coarse purße forms.
Add olive oil and pulse until combined; season with salt and pepper. Spoon over carrots to serve.

Wheatless Wednesday – Tostadas with Halibut, Spicy Slaw and Avocado Crema

by joycevandenbergporterMarch 4, 2015

Can we talk about the Avocado Crema? You have already heard that we should be eating avocados every day due to their health benefits. So here goes… You’re either an avocado lover or a hater, most people don’t seem to be happily ambivalent. I am a total Lover and could eat this Avocado Crema all by itself. I mean, someone has to taste it… So delicious! And it’s a healthy topping for practically anything, tacos, salads, roasted veggies…. Simple and just a few ingredients, including water. and it’s super easy to make in about a minute whizzed in a blender or food processor. Healthy, happy, looking forward to leftovers…Just saying.

The slaw – my husband won’t come anywhere near the crema or anything else creamy, so this slaw is Jeff approved, crisp and spicy, tossed with olive oil, herbs and spices. I have gotten used to his peccadilloes regarding food and actually think that this is a more crowd friendly slaw as it is dairy free. If you are setting up a taco bar, even vegan friends can participate, mixing the spicy slaw with the garlicky black beans, and if you use a dairy free yogurt, the avocado crema is just divine. A little Sriracha on the side is also not a bad idea. If you don’t like spicy jalapenos, substitute red bell pepper. If you like it extra spicy, use more jalapeno or an even hotter variety of pepper.

The beans – I add garlicky black beans to my tostada bar because I love the salty richness and extra boost of protein and all the lovely vitamins and minerals that they provide. They also give non-fish eaters something other than vegetables to put onto their plate. You could also prepare rice if you wish.

TIPS: When buying seafood, check out Seafood Watch who makes recommendations of what fish and shellfish are ‘healthy’ to eat and which are farmed or caught in a way that doesn’t harm you or the environment. I used live caught California halibut which is considered by Seafood Watch to be a “Best Choice” option.

AVOCADO CREMA

1 ripe avocado
1/2 cup plain yogurt
2 tsp fresh lime juice
1/2 tsp. salt more, to taste)
1/4-1/2 cup water (to desired consistency)

Halve and pit the avocado and peel or spoon the flesh into a food processor or blender.

Add the rest of the ingredients and blend just until smooth. Add more water for a more fluid consistency. You can add a pinch of cumin as an option. I didn’t do so for this dish because I had already used cumin in other dishes.

Transfer to a serving bowl. Serve thick with a spoon or thinner like a dressing in a container with a pour spout. Can be kept in the refrigerator for up to 2 days.

SPICY SLAW

2 cups shredded cabbage (green, red or savoy)
1 red jalapeno chili, seeded and diced
3 Tbs. chopped fresh cilantro
2 Tbs. minced red onion
4 scallions, thinly sliced
1 tsp fresh lime zest
2 tsp fresh lime juice
1 tsp cumin
salt and pepper to taste
1/4 cup olive oil

Combine all ingredients and toss until combined. Refrigerate up to several hours before serving.

TOSTADAS WITH HALIBUT AND BLACK BEANS

1 lb. halibut or other firm-fleshed white fish fillet, skin removed
2 Tbsn olive oil
1 tsp lime juice
1/2 tsp sugar, honey or agave nectar (or to taste)
1/2 tsp salt
1/3 tsp pepper
Freshly ground pepper, to taste
1 can black beans, drained
1 clove garlic, minced
2 Tbsn olive oil
8 corn tortillas

Combine olive oil, lime juice, sugar and spices in a small bowl.

Wash and dry halibut filets. Cut them into smaller pieces, if desired, and place on an oiled baking dish. Pour marinade over the top of the fish and let sit at least 20 minutes. Turn the filets several times to coat both sides.

While the fish is marinating, heat the beans in a small stock pot with the garlic and olive oil. Remove from heat until ready to serve.

Heat tortillas in a covered cast iron or heavy pan on low until heated through, You can flip by quarters and thirds so the bottom doesn’t get too hard. Remove from heat and keep covered until ready to serve. If you like crispy tostadas, fry each one in oil on both sides a few minutes until crispy and let drain on papertowels.

Broil fish 3- 4 minutes in top third of oven. Turn fish and broil another 3 to 4 minutes or until the fish flakes easily. Cover until ready to serve.

Tostadas with Halibut, Spicy Slaw & Avocado Crema

Servings: 4
Time: 30 minutes
Difficulty: easy
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AVOCADO CREMA

1 ripe avocado
1/2 cup plain yogurt
2 tsp fresh lime juice
1 tsp cumin(optional)
1/2 tsp. salt more, to taste)
1/4 – 1/2 cup water (depending on desired consistency)

Halve and pit the avocado and peel or spoon the flesh into a food processor or blender.
Add the rest of the ingredients and blend just until smooth. Add more water for a more fluid consistency.
Transfer to a serving bowl. Can be kept in the refrigerator for up to 2 days.

SPICY SLAW

Combine all ingredients and toss until combined. Refrigerate up to several hours before serving.

TOSTADAS WITH HALIBUT

8 corn tortillas

Combine olive oil, lime juice, sugar and spices in a small bowl.
Wash and dry halibut filets. Cut them into smaller pieces, if desired, and place on an oiled baking dish.
Pour marinade over the top of the fish and let sit at least 20 minutes. Turn the filets several times to coat both sides.
Heat tortillas in a covered cast iron or heavy pan on low until heated through, You can flip by quarters and thirds so the bottom doesn’t get too hard. If you like crispy tostadas, fry each one in oil on both sides a few minutes until crispy and let drain on papertowels.
Broil 3- 4 minutes.
Turn fish and broil another 3 to 4 minutes or until the fish flakes easily. Cover until ready to serve.

Meatless Monday – Leek, Potato & Cabbage Soup with Turmeric

by joycevandenbergporterMarch 2, 2015

Do you love rich and creamy soups but wish they didn’t have all the heavy cream (read extra calories)? I am not usually a calorie counter but in general, this is one area where ‘more is not better’. Fear not, there are simple ways to eat deliciously and nutritiously without adding unwanted calories which seem to go directly to the hips without passing GO! This recipe employs a cooking technique that tricks your tastebuds into thinking that the delicible flavors crossing the tongue include creamy deliciousness while in reality it’s vegan, just veggies and broth. Leeks and cabbage are sauteed until soft and then simmered with potatoes in broth and herbs until potatoes are almost falling apart. Then half the soup is blended into a fine puree in a food processor or blender and added back into the soup, which yields a surprisingly creamy consistency without adding any cream, flour or other thickeners. Brilliant! I have used this technique in the past with equal success, particularly in the yummy White Bean and Swiss Chard Soup which is from Gwyneth Paltrow’s book, “It’s All Good”.

My Dad is always asking me where I get the ideas for my recipes. All I can say is that if you are truly interested in a topic, say food, the ideas naturally just come to you. I get cooking inspiration everywhere I go. It helps that I love to read cooking magazines and I own dozens of great cookbooks. I even peruse the local newspapers for recipes. Often, I don’t use the recipe that has caught my eye. Rather it might remind me I better make something with the squash or eggplant sitting on my counter or that I have roasted beets in the refrigerator and I am off onto the next idea. If I use a recipe created by someone else, I give them full credit and a link back to them, if possible. Otherwise, it’s trial and error, and trust me, I have plenty of kitchen fails… This particular recipe was prompted by this week’s Farm Fresh To You CSA box, which, even a month or so later, every Tuesday still feels like a gift from a secret admirer even though I ordered and paid for it. (I know, I’m easily ~~pleased~~ fooled). I opened the box, and pulled out a head of green cabbage, large leek and four bintje potatoes. Hmmm, just what could I do with these? Well, spoiler alert, I already ruined the surprise by posting the photo of this tasty soup.

What, might you ask, are Bintje Potatoes? I had never heard of them before this so had to look them up. They are a large oval-shaped tuber with pale yellow skin and yellow flesh. They are good for boiling, baking, and are particularly good for making french fries and potato chips, although I haven’t tried those yet. Since they are yellower in color than a russet potato, they will make soup that is not as white, especially when adding turmeric and cumin. Any kind of potato will work in this recipe though, so use whatever you have available.

Cabbage may seem like a strange ingredient to put in soup but in reality cabbage becomes sweet when cooked and adds a nice texture in combination with the potatoes. Cabbage is also loaded with fiber and vitamins and minerals including vitamin C, K and vitamin B6 and beneficial phytonutrients. Throw in superstar turmeric and you have a really-good-for-you-soup. Since this recipe only calls for a half head of cabbage, if you are looking for something to do with the other half, or if you are just a cabbage lover, check out the recipe for Roasted Cabbage ‘Steaks’

TIPS: If you like your soup extra smooth and creamy, just puree it all in 2 or 3 batches, clean out the pot and return the puree to the clean pot to reheat. This soup can be eaten plain or topped with various garnishes. My favorites are toasted pepitos (shelled pumpkin seeds), shredded or flaked parmesan and sprigs of fresh thyme. Plain yogurt is also a good topping, especially if you sprinkle it with a bit of cumin. If you have raw shelled pumpkin seeds, you can toast them in a dry pan for several minutes until they are golden and aromatic.

I really liked this soup but don’t take my word for it! I brought a preview of the Leek, Potato and Cabbage Soup, along with a few other goodies, to my amazing friend, Lis, a breast cancer survivor who just finished her first week as Patient #1 in a clinical trial at UCSF. Below is a photo Lis sent to me along with her lovely comment: “Thank you for the absolutely delicious and hearty soup! It fed all of us lunch today. The toasty pumpkin seeds added a nice crunch and the shredded Parmesan gave it a little decadent cheesiness!” – Lis

LEEK, POTATO & CABBAGE SOUP WITH TURMERIC

6 Tbsn coconut oil, olive oil or butter
2 medium or 1 large leeks, white and light green parts, thinly sliced
1/2 head green cabbage
2 garlic cloves, finely chopped
2 large potatoes, peeled and diced
4 cups vegetable broth
1 tsp fresh thyme
1 tsp turmeric
1/2 tsp cumin
½ teaspoon black pepper
salt to taste

Optional toppings: parmesan, toasted pumpkin seeds, plain yogurt, fresh sprigs of thyme

Trim ends of leeks, saving only white and light green part. Slice in half lengthwise and run under water to clean each layer by fanning like a deck of cards. Slice each half horizontally into thin strips.

Saute the leeks in the oil/butter and cook until soft and golden around the edges, 5 to 7 minutes.

Thinly slice or shred cabbage

Add the cabbage and garlic to the leeks and cook, stirring occasionally, about 10 minutes.

Peel and dice potatoes and add them to the vegetable mixture along with broth, 4 cups water and spices except for salt. Bring soup to a simmer and cook, partly covered, until potatoes are very soft, 45 to 50 minutes. Add more water, as needed.

Check for seasoning and add salt and more spices to taste. You can serve chunky like this or process half the soup in a food processor or blender until smooth for a creamier consistency (highly recommended)

Serve plain or topped with parmesan, toasted pumpkin seeds, plain yogurt and fresh thyme.

Leek, Potato & Cabbage Soup with Turmeric

Servings: 4-6
Time: 60-90 minutes
Difficulty: easy
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Optional toppings: parmesan, toasted pumpkin seeds, plain yogurt, fresh sprigs of thyme

Trim ends of leeks, saving only white and light green part. Slice in half lengthwise and run under water to clean each layer by fanning like a deck of cards. Slice each half horizontally into thin strips.
Saute the leeks in the oil/butter and cook until soft and golden around the edges, 5 to 7 minutes.
Thinly slice or shred cabbage
Add the cabbage and garlic to the leeks and cook, stirring occasionally, about 10 minutes.
Peel and dice potatoes and add them to the vegetable mixture along with broth, 4 cups water and spices except for salt. Bring soup to a simmer and cook, partly covered, until potatoes are very soft, 45 to 50 minutes. Add more water, as needed.
Check for seasoning and add salt and more spices to taste. You can serve chunky like this or process half the soup in a food processor or blender until smooth for a creamier consistency (highly recommended)
Serve plain or topped with parmesan, toasted pumpkin seeds, plain yogurt and fresh thyme.