Wheatless Wednesday – Peach Berry Almond Crisp

by joycevandenbergporterSeptember 17, 2014

I’ve been home on my own for the past week and have succumbed to the temptation to eat dessert for breakfast. I mean who wouldn’t, given the choice of a regular breakfast or a lovely fruit crisp warm from the oven? My husband and three sons are scattered to the edges of the country. One son is beginning law school, another taking an experiential year and the third, recently engaged and ensconced in the working world. So my job is done ~~NOT~~ , rather my day to day job as a Mom has greatly diminished. My day began with a kitchen that smells like heaven. When I walked out to the street with my dog to get my newspapers and then walked back into the house, mmmm! Even if I didn’t eat a bite – worth it.

This is a super easy recipe. You can use any fruit you have on hand. If its sour just add a bit more sugar. If its really ripe add a bit less. I used peaches, raspberries and blackberries because that is what I had. The beauty of a crisp is that there is no bottom crust to add calories and carbs. It’s really all about the fruit. I topped the fruit with a sweet crunchy oat almond topping but pecans and walnuts are also good options. For a more streusel-like topping use half flour, half oats.

TIP: The quantities listed below are for a large rectangular glass baking dish. The quantities can be reduced to accommodate the size of the pan or use what fruit is available. Just roughly estimate adjustments.. If it’s not perfect just top warm dessert with cinnamon or vanilla ice cream and all is forgiven.

Peach Berry Almond Crisp

Servings: 6
Time: 60 minutes
Difficulty: easy
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Filling
6 cups peeled sliced fresh peaches (2 -3 peaches)
2 cups mixed berries
1/2 cup sugar or 1/3 cup packed brown sugar
3 Tbsn oat or other non-gluten flour, 2 Tbsn wheat flour or 2 Tbsn corn starch (as thickener)
2 tsp cinnamon

Topping
1 cup rolled oats (or 1/2 cup oats and 1/2 cup any kind of flour)
1 tsp cinnamon
1/2 cup brown sugar, packed
6 Tbs butter
1/2 cup sliced or slivered almonds (optional)

Peel, pit and slice peaches and place in a large bowl

Add the flour, sugar and cinnamon to the peaches.

Mix to coat all slices.

Add berries and gently fold into the peach mixture.

Pour fruit mixture into baking dish or casserole pan.

To prepare topping, cut cold butter into small pieces.

Using a fork mix oats, cinnamon, sugar and butter into a crumbly mixture.

Bake at 400 degrees for about 45 minutes or until the fruit is bubbly and the top golden. Deeper casseroles may take longer to cook.

Serve with ice cream or whipped cream. It’s a yummy bowl of summer…

Meatless Monday – Garlicky Kale Pasta with Lemon and Parmesan

by joycevandenbergporterSeptember 15, 2014

CAN WE GET A KALE YEAH!!! I spotted that slogan on a billboard for Naked Juice in Boston and knew I was going to be making kale soon. Kale, also known as the ‘Queen of Greens’ is the culinary darling of the moment although I have not personally gone kale crazy. I like kale all right but I just like other leafy greens better. That said, I really like this garlicky, lemon, kale pasta dish that I adapted from ivillage.com . It’s very simple, only six ingredients, allowing each flavor to shine, and can be made using only one pot. I normally don’t like boiling vegetables since nutrients are lost in the water, but in this case, the pasta is cooked in the salty kale cooking water and the resulting pasta is way more flavorful than when just cooked in plain water. The pasta definitely absorbed some of the kale flavor, and hopefully some of the nutrients as well.

Want to hear more about kale? Did you know it is closer to the cabbage and broccoli families than chard or other leafy greens? It’s kind of like a wild cabbage whose leaves don’t form a head-a bit of a free spirit. Kale is a great source of fiber and an excellent source of antioxidant vitamins A, C, and K , as well as many important phytonutrients. In selecting kale, smaller leaves are usually more tender and less bitter than larger leaves but you may need to use more as the yield will also be smaller. The center rib is edible but very fibrous, so unless the kale is going into a soup where it gets cooked for a while, the rib is usually removed and discarded. The photo below shows curly, dino (lacinato) and purple kale. Click HERE for more info on the different types of kale.

TIP: I used curly kale but dino kale, or any other type will work just fine. Curly kale is a bit more bitter and fibrous and may need to cook longer than other types. There is a perfect point in cooking kale where it is tender and the natural sweetness comes out. Cooked too long, kale can get bitter again and it loses it’s beautiful bright green or purple color. Spinach may be substituted for non-kale lovers. Just use twice as much spinach since it shrinks so much during cooking. If you want to add some protein or make this a heartier dish, stir in a cup of cooked white beans. Since I was cooking this dish for myself, I reduced the ratio of pasta to kale because I like extra veggies.

Pasta with Garlicky Kale, Lemon and Parmesan

Servings: 4
Time: 30 minutes
Difficulty: easy
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1 pound kale (or more if you like heavy veggies)
3/4 – 1 pound spaghetti
3/4 cup extra-virgin olive oil
5-6 cloves garlic, finely chopped
2 tablespoons fresh lemon juice
2 tablespoons grated lemon zest
3 ounces Parmesan cheese (try vegan Vio Life Parm or Whole Foods 365 Shredded vegan parm)
salt and pepper to taste

Remove the tough core and stem from the kale and slice into ribbons.

Rinse well.

Wash and dry lemon (drying with a cloth or papertowel removes any residual debris). Zest the lemon before cutting in half to juice.

Bring a large pot of salted water to a boil over high heat. Add the kale and cook for about 5 minutes, stirring occasionally, or until tender. Using a mesh spoon or sieve, scoop the kale out of the water and transfer to a bowl or platter. Return the water to a boil. Add the spaghetti and cook, stirring often to ensure it doesn’t stick together, for about 8 minutes, or until tender but still firm to the bite. Scoop out and reserve 1/2 cup of the pasta cooking water. Drain the spaghetti.

Heat a large heavy skillet over medium heat. Add 1/2 cup of the olive oil and the garlic and cook for about a minute, or just until fragrant. Stir in the kale, add the lemon zest, and season with salt and pepper.

Add the spaghetti and the remaining 1/4 cup olive oil and toss to coat. Stir in the lemon juice, followed by half of the Parmesan cheese. Season to taste with salt and pepper. Stir in enough of the reserved cooking water to moisten the pasta as necessary.

Divide the pasta among four pasta bowls, top with the remaining Parmesan cheese, and serve.

3 Kale Photo Credit: PopSugar

Watermelon Breeze

by joycevandenbergporterSeptember 12, 2014

California is experiencing a typical Indian Summer with hot and dry temperatures, little fog and no rain. Yesterday I did a hike with my dog and came back so thirsty, water didn’t help. I have been trying to eliminate soft drinks and bottled ‘juice type’ drinks from my diet and go with more natural beverages. I am still a big fan of my Lemon Cucumber and Mint Water but sometimes I want something a bit more substantial than water but still refreshing. This recipe for Watermelon Breeze from Backonpointe.tumblr.com seemed promising, and had no added sugar, so I gave it a try. It turned out to be the perfect drink for when you are really thirsty. The ingredients are watermelon, coconut water, fresh mint and lime juice, all blended together for a refreshing and quite pretty beverage.

I was surprised at how much I liked this drink. It’s delicious but also surprisingly thirst quenching. Of course once I did the research it’s not a surprise why. Coconut water is a natural source of calcium, sodium, potassium, magnesium and phosphorus, many of which you lose when you sweat. And watermelon it turns out is a natural wonder. I always thought of it as yummy water but, in reality, it has the distinction of having the most nutrition per calorie of common foods. Another benefit of watermelon is that it is among the Clean 15 of non-organic fruits and vegetables (meaning it bears little or no traces of pesticides even if they have been used), so, unlike some fruits and veggies, it’s okay if you can’t find it organic.

Since it’s Friday, what the heck, you can add an ounce of vodka for a nice, delicious TGIF cocktail. Happy weekend!

Watermelon Breeze

Servings: 4
Time: 10 minutes
Difficulty: easy
Print

3 cups cubed watermelon
1 cup coconut water
5 or 6 fresh mint leaves (or more to taste), plus garnish
1-2 Tbsn fresh lime juice

Blend watermelon, coconut water, lime juice and mint leaves in a blender until smooth. Add ice if you like a ‘frozen’ drink.

Pour over ice, if desired, and garnish with melon and mint.

As an adult alternative, pour about 5 ounces into a shaker with an ounce of vodka and a handful of ice. Shake and strain into a fancy glass. Garnish with lime, mint and a small melon slice.

Wheatless Wednesday – Roasted Cauliflower & Chickpeas with Tomatoes and Olives

by joycevandenbergporterSeptember 10, 2014

“A journey of a thousand miles must begin with a single step.” — Lao Tzu

Yesterday was a travel day for me (a 3000 mile journey from Maine to California), starting with a three hour drive to Boston Logan, then an almost seven hour flight to SFO into headwinds. I got home feeling tired but blessed. No matter how long the day, any flight that lands is a good flight in my book. I hate flying these days. It used to be that we only had to worry about the plane breaking mid-flight but now we have much more to worry about every time we get on a plane. It didn’t help that the ‘Safe Travels” bracelet that my friend, Stephanie, brought me back from Israel was found on the floor, (meaning the threads broke) a few days ago. I don’t consider myself very superstitious but this kind of freaked me out. What if it’s an omen? I mean that bracelet has done a good job of keeping the plane in the air for more than a year! So in ~~desperation~~ true form I re-tied the strings into a makeshift, albeit awkward, bracelet and put it on my wrist. I’m now in California so it must have worked, Whew! So why am I telling you this? In deciding what to make for Wheatless Wednesday, I took stock of what I had on hand which wasn’t much since I haven’t been home in weeks. I had done a quick trip to the market for essentials and picked up a small head of cauliflower so I knew that was going to be my feature. Then I went out to my garden and harvested a few large heirloom tomatoes, a lime, fresh herbs, a couple of red chili peppers and a handful of Sun Gold cherry tomatoes.

A quick check in my pantry yielded a can of garbanzo beans, so I was set. I had remembered that Gwyneth Paltrow had a recipe for Roasted Cauliflower and Chickpeas with Mustard and Parsley. I had great luck with Gwyneth’s famous White Bean and Swiss Chard Soup which was delicious so went back to her cookbook. “It’s All Good” to check out the recipe. Since it’s still summer, barely, (The first day of Fall also known as the Autumnal Equinox is on Tuesday, September 23, 2014, less than two weeks from now.) I decided to swap out the mustard for a dressing made with my fresh herbs and chili peppers along with spices, like cumin and chili powder. First I roasted the cauliflower and garbanzos and let them cool slightly. Then I drizzled them with the slightly spicy dressing and tossed it all with halved cherry tomatoes, olives and fresh parsley. This is a wonderful, ultra-healthy and satisfying main course, just serve with a side salad. It also makes a great side dish paired with almost anything.

In her book, Gwyneth also recommends using the tough outer leaves which are usually removed and discarded. I usually throw them in my green bin or give them to the chickens next door but decided to take Gwyneth up on her challenge. As suggested, I sliced and sautéed them in butter and garlic. What could be bad? I could probably eat my shoes if they were sautéed in butter and garlic… And the result? I sprinkled them with sea salt – Delicious! Gwyneth was right. They taste a lot like bok choy but slightly firmer. The best part is that you get a second dish, two for the price of one!

TIP: I made this dish more summery by using fresh herbs and spices in the dressing instead of mustard and I also included red chili peppers, cherry tomatoes and olives for a more salady feel. If you would like to make Gwyneth’s original dish, omit the spices, tomatoes and olives. For the dressing, add 1/4 cup olive oil, salt and pepper and 1 tablespoon each, Dijon mustard and seeded mustard.

Roasted Cauliflower and Chickpeas with Tomatoes and Olives

Servings: 4
Time: 60 minutes
Difficulty: easy
Print

14-ounce can chickpeas (garbanzo beans), or 2 cups cooked
1 head of cauliflower
Extra virgin olive oil
Coarse sea salt
1/2 cup cherry tomatoes
1/2 cup olives (any type)
1/4 cup chopped Italian Parsley
Dressing:
3 Tbsn olive oil
1 tablespoon white wine or apple cider vinegar
1 tsp lime juice (or more to taste)
1 tsp cumin (or more to taste)
1 tsp chili powder (or more to taste)
1 tbsn chopped red chilis (optional)
Freshly ground black pepper

Drain chickpeas and let dry, or dry with towels.

Remove the outer leaves from the head of cauliflower, core and cut into bite-sized florets. Since garbanzos are small, I like to cut the florets pretty small too.

Toss the chickpeas and cauliflower together in a large roasting pan with 3 Tablespoons of olive oil and a big pinch of salt. Roast at 400 degrees for about 45 minutes.

Remove from the heat and let cool, slightly, while you make the dressing. Whisk together the oil, vinegar and spices. Add salt and pepper to taste.

Add tomatoes, olives and parsley. Drizzle with dressing and gently combine. Serve warm or at room temperature.

Meatless Monday – Char-Roasted Eggplant and Bell Peppers with Olives, Tomatoes and Goat Cheese

by joycevandenbergporterSeptember 8, 2014

The end of summer means Back to School, Last Little Get Aways and Glorious Sunsets which herald more sunny days ahead. I have always loved this time of year, which has always seemed like the ‘real’ new year to me. The beginning of each school year has always been filled with excitement and the anticipation of something new and better. When I was young I was always sure that this was going to be the year I made the team and got straight A’s as well as the cute boy, ever the optimist. Fall also serves as a marker for where we are in our lives, sort of a growth chart in time. When my boys were young I met each new school year with the disbelief that they were one grade older, each new grade a momentous step, coupled with an almost giddy joy that they were going back to school and I could finally get something done-call it a guilty pleasure. Now that I am less married to the school calendar, since my kids are in college and beyond, I am still reminded of the season by my garden which is abundantly rich with bounty but showing some signs that summer is ending. It’s almost time to prepare for the cold of winter, but not quite yet…still many beautiful days ahead.

This lovely salad started with a Martha Stewart Living recipe for Blistered Eggplant with Tomatoes, Olives and Feta which I stumbled upon while thumbing through the September, 2014 issue. I was immediately drawn to the colorful assortment of some of my favorite vegetables and decided to give it a try but, as they say on American Idol, ‘make it my own’. Those of you that know me well, understand that, unless I’m baking, I consider recipes to be merely suggestions and I tend to cook a bit on the fly with what I have on hand. The original recipe calls for only a drizzle of olive oil with salt and pepper but I opted to let garlic and fresh herbs rest in the olive oil with a splash of balsamic vinegar while I prepared and roasted the vegetables. I also roasted red and yellow bell peppers because I thought they would enhance the other flavors with their natural sweetness. The combination of charred eggplant and peppers with sweet, ripe tomatoes, tangy olives, fresh herbs and creamy goat cheese is a wonderful taste sensation. The goat cheese is optional, in fact my husband doesn’t care for it so I placed the goat cheese in a corner of the tray so vegans or non-goat cheese lovers don’t have to pick through the salad for something ‘safe’. Sprinkle some freshly chopped basil for a final fresh garnish.

TIP: Eggplant is usually sliced and then salted (a process called ‘degorging’) before cooking to remove any bitterness and to help draw out the extra water which prevents the eggplant from acting like a sponge and absorbing great quantities of oil or marinade or releasing unwanted water into the dish. However, with this method of cooking, sometimes called blistering or charring (i.e. dry roasting), salting is not as necessary if the eggplant is fresh, as the high heat of the broiler dries the slices out enough. Older, tougher eggplants will really benefit from salting though. So if you have fresh eggplant and don’t have time, skip the salting process. Adding the oil after roasting gives the eggplant a nice texture and enhances the slightly smoky, charred flavor.

For those eggplant lovers, you might want to try some of my other eggplant favorites. Just click on the photo for the recipe.

Eggplant Parm Minis

Summer Vegetable Tart

Roasted Eggplant with Goat Cheese and Pine Nuts

Roasted Eggplant and Bell Pepper Salad with Tomatoes, Olives and Goat Cheese

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

1 large globe eggplant
2 bell peppers, any color
1-2 lbs mixed tomatoes
1/2 cup mixed olives
6 oz goat cheese (optional)
1/2 cup olive oil
1/4 cup balsamic vinegar
1 Tbsn fresh thyme leaves
1/4 cup fresh basil, chopped
salt and pepper to taste

Slice eggplant into thin rounds. If you have time, spread the slices on paper towels and sprinkle with salt and let rest for 10 to 15 minutes. Wipe moisture off the slices before roasting.

Combine olive oil, garlic and thyme in a small bowl. Set aside.

Halve bell peppers and remove core and seeds.

Preheat broiler and place rack 6 inches from the heat source. Broil eggplant and peppers until they are blistered and deep brown on the top, about 10 minutes.

Turn and repeat on the other side.

Immediately transfer eggplant to a large bowl, slice the peppers into wide strips and add to eggplant. Toss with half the oil to coat all slices.

Cover with a plate and let stand until softened, about 10 minutes.

Slice larger tomatoes into thin rounds and cherry tomatoes in half.

Arrange eggplant and peppers on a platter.

Add tomatoes and olives and drizzle with remaining dressing.

If using, sprinkle with goat cheese or serve in the corner of the platter or on the side. Top with fresh basil and salt and pepper to taste.

Serve family style or prepare individual plates.

14 Vegetables for your Fall Garden

by joycevandenbergporterSeptember 5, 2014

If your vegetable garden is anything like mine, some veggies are still healthy and bearing well like peppers and tomatoes, while others are listless and straggly, practically begging to be pulled up and out of their misery. I am constantly replanting lettuces and chards as I harvest but it’s time to be thinking about how to keep our gardens going through the fall and winter. Depending on where you live, certain summer vegetables like peppers, tomatoes, beans and squash will continue to grow until it gets too cold, certainly not surviving past the first freeze. There are many plants like greens, root crops like beets and carrots, cruciferous vegetables like broccoli and cauliflower and bulbs like onions can handle cooler temperatures and some can even survive in the round all winter. So don’t give up on your garden now! I just planted cauliflower and broccoli alongside my peppers and will continue to replant through September. I’m eagerly anticipating a bountiful winter harvest (doesn’t always happen as I tend to be a fair weather gardener) and planning delicious new recipes.

Click HERE for a round up of 14 Vegetables for Your Fall Garden from Living the Country Life.

Or if you’re done gardening for the year, consider planting a cover crop like field peas or clover. Cover crops help suppress weeds, rebuild the soil by adding nutrients back in and control pests and diseases. Last year I planted a cover crop for the first time of fava beans, which were gorgeous and looked like a bush full of butterflies. I made the mistake of letting them set fruit which undermines the purpose of planting a cover crop as the nutrients the plants just put into the soil are taken back out to go into the fava beans. On the positive side, at least I got a nice crop of fava beans! If you are planting a cover crop to enhance your soil for next spring’s growing season, the plants should be cut or mowed while flowering for optimal benefit. In other words, you don’t get to harvest the fruit. For more information on cover crops check out this article by Organic Gardening. Happy planting!
Fall Vegetables Photo Credit: http://www.growbetterveggies.com

Wheatless Wednesday – Grilled Romaine & Tomato with Gorgonzola

by joycevandenbergporterSeptember 3, 2014

I have never been a big fan of romaine lettuce, until now! This time of year, pretty much everything ends up on the grill, perhaps in an effort to keep the kitchen cool. It sounds odd to grill lettuce and I was skeptical the first time but this is now my favorite way to serve romaine. Charring fruits and vegetables, even lettuce, enhances their natural flavors and transforms them into a delicacy. Just split fresh romaine head down the middle, leaving the core intact, brush with olive oil and place face down on a hot grill. Top grilled romaine with a balsamic vinaigrette and sprinkle with gorgonzola or parmesan, or just serve on its own. This is not the prettiest of salads but you won’t believe how delicious it is. I also threw some tomatoes on the grill and topped them with gorgonzola and fresh basil.

Here are some surprising nutrition facts about Romaine lettuce that you may not know:

1 – Protein. Believe it or not, romaine lettuce is 17% protein with 7.7 grams per head. It is also contains all 9 essential amino acids, 9% RDA of some and up to 26% RDA of others.

2 – Calcium. One head of romaine has 206 milligrams (mg) of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

3 – Omega-3s. One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead!

4 – More Vitamin A Than An Carrot. One head of romaine contains 182% RDA of vitamin A (as beta-carotene) while a large carrot contains only 40%.

5 – Iron. One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

6 – Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

7 – Water. One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

8 – Rich Source of vitamin K. As with most leafy greens, romaine is super rich vitamin K with 535% RDA in one head.

9 – Low Levels of Oxalic Acid. If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

10 – Mineral-Rich. Don’t let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals. One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).

Makes me a believer!

Grilled Romaine and Tomato

Servings: 6
Time: 15 minutes
Difficulty: easy
Print

3 heads romaine lettuce (1 for every 2 people)
3 ripe but firm tomatoes (optional)
4 Tbsn olive oil, divided
2 Tbsn balsamic vinegar
1 Tbsn apple cider vinegar or red wine vinegar
1 tsp fresh thyme, minced
1/4-1/2 cup crumbled gorgonzola or grated parmesan
salt and pepper

Remove any old looking, leafy outer leaves of each head of romaine. Slice each head down the center lengthwise keeping the core intact. Rinse thoroughly with cold water and drain. Slice tomatoes in half, if using.

Brush both sides of romaine (and tomatoes) with 2 Tablespoons olive oil and sprinkle with salt and black pepper.

Grilled Romaine7

Preheat the grill and make the dressing while waiting for the grill to get very hot. Combine remaining olive oil, vinegar and thyme in a small bowl and set aside.

Place the romaine and tomatoes flat side down on the hot grill

Grill 2 to 3 minutes or until charred. Turn romaine a 1/3 turn and char one side of the curved side

Rotate to char the final side (tomatoes only need to be turned once and then removed to a serving platter) Remove romaine from heat and place on a serving platter.

Drizzle with dressing.

Sprinkle with parmesan or gorgonzola, if desired. Top tomato with fresh basil.

Meatless Monday – Quinoa Black Bean Sliders with Sriracha Aioli

by joycevandenbergporterSeptember 1, 2014

SliderMania! Sliders are all the rage, and rightly so! What could be more delicious than a yummy, messy hand sized slider dripping with delicious sauce? Sliders are the perfect size, not a big commitment but more of an invitation to try something new. There are so many recipes for meatless burgers and I have been tempted to try several but didn’t really act on this impulse until I saw the Quinoa and Black Bean Burger with Sriracha Aioli from The Selfmade Man. He had me at Sriracha! The Selfmade Man made nice manly, big burgers but I love appetizers so opted for sliders. The problem is, you really can’t eat just one! They are that good. Sriracha in the burger and a lovely creamy Sriracha sauce on top. What could be bad? I also added a layer of balsamic carmelized onions to add a bit of savory sweet and because I love them and thought they would pair nicely with the sriracha sauce. I served them on brioche slider buns. Yum!

So here is the kitchen confessional. First, I am a home cook (not a professional chef), in a real home, feeding real people. I take photos along the way and then we eat. Sometimes I forget to take the perfect photo and that just has to be okay. I mean the photo with the bite already taken doesn’t usually work… Second, you should follow recipes without letting the following get in the way: 1)The 10 people chatting away in your kitchen while you’re trying to cook 2)The 3 other dishes being made in your kitchen around you by other people using your stuff 3)The glass of wine in your hand… This recipe is brilliant, however, my kitchen was in pandemonium with many cooks and dishes in various states of preparation, and I ~~had a brain freeze~~ added the oil that was meant for cooking to the batter. I realized right away but couldn’t really take it back. So I cooked the sliders in a dry cast iron pan and it worked out just fine. They were a bit softer and harder to form, but don’t you want your sliders to be a bit messy? Next time (and there will be a next time because these are really good) I will cook the sliders with the oil on the outside. Duh! Sorry Selfmade Man!

These burgers are delicious and hearty enough to satisfy your carnivore friends and family but they also pack a nutritional punch. Black beans are loaded with protein and fiber along with several essential vitamins and minerals like B complex vitamins, potassium, magnesium and iron. Quinoa also has a very high protein content and is a good source of fiber and several vitamins and minerals including B complex vitamins, vitamin E, calcium, iron, phosphorus, and magnesium. Quinoa is also gluten-free which makes it a nice option for people who are gluten-intolerant. Quinoa is a great choice for vegetarians, but also for anyone trying to cut down on refined, processed foods by increasing their consumption of whole grains. So feel free to have two or three!

Quinoa Black Bean Sliders with Carmelized Onions and Sriracha Aioli

Servings: 4-6
Time: 30 minutes
Difficulty: easy
Print

1 15 oz can black beans
1/4 cup quinoa
1/2 cup breadcrumbs or whole grain flour (I used quinoa flour)
1/4 green pepper, finely diced
1/4 onion, finely diced
1 clove garlic, minced
1 large egg
1 1/2 tsp cumin
salt and pepper to taste
3 Tbsn Sriracha Sauce
3 Tbsn olive, coconut or avocado oil
10-12 slider buns, or 4-5 regular (I used brioche slider sized buns)

Carmelized Onions
1 large onion
2 Tbsn olive, coconut or avocado oil
1 Tbsn balsamic vinegar

Sriracha Aioli
2/3 cup Mayonaise
3 Tbsn Sriracha
1 clove garlic, minced
1 1/2 tsp cumin
salt and pepper to taste

Bring the quinoa and a little more than a 1/2 cup of water to a boil in a small saucepan. Once water is boiling, reduce the heat to a medium-low and let it simmer for about15 minutes or until water has been absorbed. While the quinoa is cooking, make the Sriracha Aioli. Mix minced garlic, mayonnaise, and Sriracha sauce in a small bowl and set aside.

Rinse the black beans in a strainer and add them to a large mixing bowl. Add cooked quinoa to the bowl. Mash or blend the black bean-quinoa mixture into a paste.

Mix in bread crumbs, bell pepper, onion, garlic, egg, cumin, salt, pepper, and Sriracha sauce, and stir with wooden spoon until completely mixed.

Form the mixture into about 10 small or four to five large round patties.

If using carmelized onions, slice onion and cook on medium high heat with oil 4 or 5 minutes, until browned and softened. Add a splash of balsamic vinegar and cook until liquid has absorbed. Remove from heat.

Using a brush or spoon, spread olive oil onto the surfaces of the patties. Cook black bean patties on a grill set at medium heat or pan fry in a heavy pan.

Cook each side for about 3-5 minutes or until cooked through.

Slice open the bun and place a burger on the bottom and top it with a generous spoonful of onions. Spread the top half with sriracha aioli.

Wheatless Wednesday – Root Vegetable Slaw with Burrata

by joycevandenbergporterAugust 27, 2014

Roots don’t get the respect that they deserve. Don’t be fooled by the outward appearance of most root vegetables with their tough, hairy rough exteriors which only serve to protect the lovely jewels inside. Their gorgeous interior colors indicate their rich nutrient value with each root containing it’s own set of health benefits. This raw root salad is the epitome of Eat the Rainbow with it’s vibrant red, pink, orange, yellow and green. Roots are packed with a high concentration of antioxidants, Vitamins C, B, A, and Iron. Roots, which grow under ground, absorb vitamins and minerals from the soil and are the energy store house for the plants. Their complex carbohydrates and fiber makes us feel full and satiated, hopefully satisfying our cravings for junk food. Summer is a great time to eat root vegetables fresh when you can eat them raw and get the most health benefits.

This Root Vegetable Slaw is from the “Jerusalem” cookbook which I received as a very thoughtful birthday gift from a good friend. “Jerusalem: A Cookbook” was written by Yotam Ottolenghi and Sami Tamimi, chefs who grew up on opposite sides of Jerusalem; Mr. Tamimi in the Arab East and Mr. Ottolenghi in the Jewish West, although they didn’t know each other. They left Israel more than 20 years ago and met in London where they became close friends and business partners. This is more than just a cookbook. It’s a gorgeous collection of photos, recipes, history and stories about Jerusalem. The authors describe it as “a self-indulgent, nostalgic trip into our pasts.”

I loved this salad! At first I wasn’t sure about the combination of raw vegetables and soft cheese but the combination of crispy fresh with creamy soft is really nice. The recipe calls for Labneh, which is really common in the Mediterranean. It’s not as easy to find here so I substituted Burrata which is a fresh Italian cheese made from mozzarella and cream. It’s softer and creamier than fresh mozzarella. Burrata means “buttered” in Italian which seems very appropriate. “Jerusalem” includes a recipe to make your own Labneh if you are so inclined, or maybe you will find it in a market near you.

Root Vegetable Slaw with Burrata

Servings: 6
Time: 20 minutes prep plus 45 minutes chilling
Difficulty: easy
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3 medium beets
2 medium carrots
1/2 celery root
1 medium kohlrabi (optional)
4 Tbsn lemon juice
4 Tbsn olive oil
3 Tbsn sherry vinegar (or mirin)
2 tsp sugar
3/4 cup cilantro, coarsely chopped
2/3 cup flat leaf parsley, coarsely chopped
3/4 cup mint, ribboned or chopped
1/2 Tbsn lemon zest
salt and pepper
1 cup burrata or labneh (optional)

Peel vegetables and slice then thinly into matchsticks (julienne).

You can use a mandolin or food processor. To do it by hand, stack a few slices at a time on top of one another and cut them into thin strips.

For carrots, slice off ends and cut into halves or thirds, depending on the size of the carrots. Mine were small so I used four.

Try to cut all vegetables into the same sized matchsticks.

Place all strips in a large bowl and cover with cold water. Set aside while you make the dressing.

Wash and dry a lemon. Zest the lemon first, then halve and squeeze the juice.

Place the lemon juice, olive oil, vinegar, sugar and 1 teaspoon salt in a small saucepan. Bring to a gentle simmer and stir until the sugar and salt have dissolved. Remove from heat.

Drain the vegetable strips and transfer to a paper towel to dry well. Dry the bowl and replace the vegetables. Pour the hot dressing over the vegetables, mix well and let cool. Place in the refrigerator for at least 45 minutes.

Slice mint into ribbons and chop herbs, if you haven’t already done so.

When ready to serve, add the herbs, lemon zest and 1 tsp black pepper to the salad. Toss well, taste, and add more salt if needed.

Serve with burrata or labneh on the side, if desired.

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by joycevandenbergporterAugust 26, 2014

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Meatless Monday – Spaghetti with Fresh Tomatoes and Basil

by joycevandenbergporterAugust 25, 2014

What could be easier than tossing warm pasta with fresh tomatoes, basil and olive oil? This is a delicious NO COOK sauce that I have been making for ten years or so. It is really delicious! I no longer have the original recipe for this ‘sauce’ and usually only think about making it later in the summer when I have too many tomatoes on my windowsill on the verge of getting overripe. This recipe is a great use for tomatoes that are a bit past their prime and starting to get a mealy texture. Of course, the better quality tomatoes, the more delicious the sauce but you can slip in an overripe tomato or two and it will work out just fine. You can also add a few cherry tomatoes if you wish. I just use what I have on hand, but the more colorful the variety of tomatoes, the better. Just dice the tomatoes, add a clove of minced garlic, sliced or chopped basil and oregano, drizzle with olive oil and let sit on the counter at room temperature for one to three hours. All the flavors combine and transform raw tomatoes into a deliciously fresh sauce. Sometimes I add fresh mozzarella for a Caprese type pasta or sprinkle with grated or shaved parmesan but it is just as good on its own.

There is some debate whether tomatoes are more nutritious raw or cooked. Usually cooking vegetables reduces their nutritional value as vitamins are lost during the cooking process, however, it looks like tomatoes may be different. Cooking tomatoes reduces the amount of vitamin C but may increase the amount of lycopene (a phytochemical with antioxidant properties) that can be absorbed by our bodies. So I think its a toss up. You can lightly sauté this sauce if you prefer but I love the simplicity of leaving it raw as nature intended.

TIP: Garlic lovers beware! For those of us who pile on the garlic, be forewarned. Since this sauce is not cooked, the garlic does not mellow and sweeten the same way it does when cooked, so don’t use the same amount you would in a cooked sauce.

Spaghetti with Fresh Tomatoes and Basil

Servings: 6
Time: 10 minutes cook time, 1 -3 hours sit time
Difficulty: easy
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4 – 6 ripe tomatoes of varying size and variety

1/2 cup olive oil

1/2 cup fresh basil, sliced or chopped

1 Tbsn fresh oregano, chopped (or thyme)

1-2 cloves garlic, minced

1/2 tsp salt (or to taste)

1/4 tsp pepper (or to taste)

1 cup fresh mozzarella (optional)

Dice tomatoes and place in a medium sized bowl

Add garlic, herbs, olive oil, salt and pepper to tomatoes.

Stir gently to combine and let sit at room temperature for one to three hours (30 minutes if you can’t wait).

Slice or dice fresh mozzarella, if using.

Add mozzarella to the sauce about 15 minutes or so before serving. (You don’t want it sitting out too long). Adjust seasoning, if necessary.

Cook spaghetti according to instructions, drain and place in a serving bowl.

Pour tomato sauce over the top and gently combine. Serve warm or at room temperature.

Homemade Hot Pepper Flakes

by joycevandenbergporterAugust 22, 2014

Is your garden so loaded with hot peppers that you don’t know what to do? I mean a little bit goes a long way… Last fall we had an early frost warning and I still had lots of peppers that I hadn’t picked yet, since I usually pick them as I use them. How many hot peppers can you use at a time? So I ran outside and harvested everything that was left before they froze on the vine. There were lots of Cayenne, plus a smattering of Fresno, Garden Salsa, Ancho Chili, Sandia, New Mexican Red and Numex peppers, all in the medium to hot category. I had planted ghost peppers and grew beautiful plants that didn’t yield any fruit so I never got to see if they stood up to their reputation as hottest pepper in the world. Earlier in the season I had already made Hot Pepper Jelly (Sorry, before I started this blog, but will do again) so I decided to try my hand at making hot pepper flakes. My Dad used to comb farmer’s markets, and my Mom’s garden, I suspect, for certain varieties of hot peppers and he would dry them and make his own pepper flakes. For Father’s Day one year I made him labels, “Al’s Own”. It was always fun to get a coveted jar from Dad and I loved using them in cooking. As I would sprinkle out those little red flakes, I always thought about him (clever gift). Now I realize how many peppers he must have used, since my whole string of peppers (about 14 inches long) only made half a spice jar worth, although many of mine were cayenne which are very small.. However, one whiff from this small jar will clear your head straight back into your brain. It makes you realize how old the spices we buy in the supermarket must be.

Drying peppers is easy and a great use of excess peppers that would otherwise spoil. Drying them intensifies their heat and flavor, making them way hotter than they are in their fresh state. Peppers can be dried in the oven on low heat (200 degrees for several hours), in a dehydrator or out in the open air, which takes one or two weeks. I opted for the open air method which is also the easiest. For more information on how to bake or dehydrate peppers, check out Food.com.

Cayenne Peppers

TIP: Rather this should say WARNING! Use gloves when handling hot peppers as the oil in their skins is extremely hot and difficult to wash off. It can be transferred to your skin or eyes if you touch your face. In addition, when grinding the dried peppers into flakes, hot fumes will emanate from the food processor so take precautions.

Hot Pepper Flakes

Time: 2 weeks
Difficulty: easy
Print

Pick the peppers, leaving the stems intact. Wash and dry them to remove any dust and discard any that are soft and mushy or have spoiled areas. Using a sewing needle with thread, doubled and knotted at the end, run the needle through the thickest part of the stem and repeat with the remaining peppers to make a chain of peppers. I found these metal rings to use as stoppers so the peppers don’t slide off the ends. They also doubled as hangars. You can also use buttons or anything else you find to secure the ends, even a stick.

Hang string of peppers in a warm and dry place out of the way in an area where they will get plenty of fresh air and sunlight, if possible.

It can take up to two weeks for them to dry fully. They should be uniformly dry and slightly brittle but not brown and crumbling or hard as a rock.

Dried peppers can be stored whole in ziplock bags or plastic container, or they can be ground using a food processor or blender.

Pulse the dried peppers in a food processor or blender until ground into a powder. Be prepared for hot fumes to come off the peppers.

Hot pepper flakes can be stored in glass jars, plastic container or plastic baggies. I reuse old spice jars. All those peppers filled only slightly more than half a regular spice jar, so next time I will increase the quantity or supplement the gleanings from my garden with peppers from the farmer’s market.

If you want to give as gifts, adding a label is a nice touch.

The above label I ordered from http://www.vistaprint.com . They are a great generic label to have on hand

Or you can make your own custom labels very easily. I ordered blank round labels from http://www.onlinelabels.com and then downloaded a template from their website. The label I used here is #OL5375WX, a 2″ round label that I also use for labeling gift bags or small mouth jars (not a perfect fit but it still looks nice). There is a larger label, #WL-375WG-100 which is a 3.3333″ round label which is the perfect size for labeling a wide mouth jar or a larger bag or bottle. These labels are easy and affordable. Be creative!

100th Post – Cauliflower “Mac” and Cheese

by joycevandenbergporterAugust 20, 2014

Wow, this is my 100th post! I’ve certainly learned a lot since publishing my first recipe, Green Curry Tofu, on November 25, 2013. I had never even been on a blog before starting Goodmotherdiet, so it has been quite a learning curve. I got a domaine name on WordPress and suddenly, I was a blogger! Every new techie thing I have learned, has been a major victory, like successfully uploading photos and then figuring out how to make them larger than a thumbnail; or adding links that work and making my recipes printable. I’m even writing code! What? Six months ago I didn’t even know what that was! My thought processes and food choices have also evolved. It’s been over a year since I’ve eaten meat, other than the occasional free range chicken, and I feel good about the evolution, but I promised myself not to make any permanent changes, or edits to my About Page, until GMD turns one in November. There will definitely be some edits since I now have a different and stronger perspective than when I started. It’s interesting how just a simple change in diet can also change your way of thinking. Anyway, thanks for joining me on this journey. I hope you’re enjoying the ride… You can follow me via email by clicking the Follow Me button or you can Like the Goodmotherdiet Facebook Page, both top left of the screen.

Deciding what to feature for my 100th post which happens to fall on a Wheatless Wednesday, was a challenge until I came across a recipe for Cauliflower ‘Mac’ and Cheese on Tabitha’s Gluten Free Dishes, which is a great blog that I follow. What is more iconic or American than Macaroni and Cheese? Nothing is quite so comforting as a big bowl of yummy, creamy cheesiness! How about a Mac and Cheese that has no actual pasta but still satisfies that craving? Many versions of Cauliflower Mac and Cheese are available including those by Dr Oz and Rachel Ray. Most recipes include heavy cream and cream cheese. I have opted to make a ‘skinny’ version using non-fat milk and yogurt instead of heavy cream. Cauliflower is a good stand in for pasta and many other things as it is extremely versatile and good at absorbing flavors while adding a variety of good nutrients and fiber but little fat and no cholesterol. I have already posted recipes for Cauliflower Crust Pizza and Cauliflower Buffalo ‘Wings’ and Cauliflower Puree instead of mashed potatoes, all with great success. So here goes…

TIP: You can use any kind of cheese that you like but a sharp cheddar gives you more bang for your buck than mild, in that it’s stronger flavor allows you to use less cheese (hense fewer calories and fat). Another way to cut fat and calories is to use 2 cups non-fat milk and increase the butter and flour to 3 Tablespoons each, or 1 1/2 cups low or non fat milk and 1/2 cup full fat milk or cream. If you like extra creamy, you can use all heavy cream and even add 2 tablespoons of cream cheese. To make this vegan, use coconut oil, almond milk and vegan cheese. I used 1 1/2 cups non-fat milk and 1/2 cup non-fat yogurt with good results. Several recipes I looked at called for adding cayenne pepper, onion powder, sautéed onions or fresh scallions before cooking, so think about those as options.

Cauliflower Mac and Cheese

Servings: 4
Time: 30 minutes
Difficulty: easy
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1 head cauliflower
2 cups mild or sharp cheddar (gruyere, Swiss or your favorite melty cheese)
1/4 cup shredded parmesan (optional)
2 Tbsn butter
2 Tbsn flour (rice, oat or quinoa flour work well in lieu of wheat flour)
1 1/2 cups non or low fat milk (see Tip above for other options)
1/2 cup yogurt
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp pepper

Pre-heat the oven to 375F
Spray a baking dish with cooking spray and set aside.

Cut core out of cauliflower and break or cut into small florets.

Bring a pot of water to a boil and par boil the cauliflower florets for 5 minutes. Rinse in cold water, drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.

Melt butter in a medium skillet over medium heat. Stir in flour and cook for 1 minute.

Pour milk in slowly, whisking to combine. Add yogurt one tablespoon at a time, if using, and whisk into a creamy sauce.

Stir in salt, pepper and 1 1/2 cups cheese. Stir over medium-low heat for 5 minutes.

Pour the cheese sauce over the top and stir to combine.

Top with remaining cheese, plus parmesan, if using.

Cook for 15 minutes or so until the cheese turns golden and begins to bubble. Broil last few minutes to brown the top, if desired.

Sprinkle with red pepper flakes for an added kick, if desired.

100 Photo Credit: Sonandoconparis.blogspot.com

Meatless Monday – Pasta Primavera with Summer Squash, Peas and Arugula

by joycevandenbergporterAugust 18, 2014

Primavera means Spring in Italian and the popular Pasta Primavera traditionally is pasta, usually spaghetti but other pasta shapes can be used, tossed with a variety of spring vegetables like asparagus, tomatoes and fresh herbs. In spite of it’s name, it doesn’t mean you can only make this for dinner in the spring. Pasta Primavera is a very versatile dish which allows for a wide range of vegetables to be used when they are at their best and their cheapest. Throughout the year, the dish will change depending on whatever is in season. I typically sauté whatever fresh vegetables looked the best at the market with garlic and olive oil, then braise in a bit of vegetable broth to make a nice sauce. If my husband isn’t around, sometimes I will swirl in a spoonful of plain yogurt to add creaminess, then top with parmesan. Yum!

Today’s pasta has the gorgeous baby squash and zucchini that I couldn’t resist at the market due to their pure cuteness, as well as peas. I didn’t see any good fresh peas so I used frozen, which are a good option. They are frozen right after picking so sometimes they are actually fresher than ‘fresh’ peas that have been sitting around for a while. If you are using fresh peas in a pod, choose pods that are smaller. The large pods are often filled with over mature peas that are tough and woody and only good in soups and stews. The smaller pods usually have younger, sweeter peas. I also added fresh basil and mint plus cherry tomatoes and lemon zest from my garden.

To make this a healthier dish, use a whole grain pasta. It’s easy to find good pasta made from whole grains like rice, quinoa or amaranth, all of which provide more protein, vitamins, minerals and fiber than pasta made from white flour. Don’t be fooled by packaging on regular pasta that says ‘fortified with iron or other nutrients’. That just means that nutrients like B vitamins were removed during the refining process, and some of them are added back in. Whole grain pasta has come a long way from when it used to be soft and gluey, so give it a try if you haven’t. Livestrong suggests going half regular and half whole grain pasta if you’re having trouble making the switch to whole grain.

Pasta Primavera with Summer Squash, Peas and Arugula

Servings: 6
Time: 30 minutes
Difficulty: easy
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3/4 lb dried penne pasta
1 1/2 cup fresh or frozen peas, shelled
1 small zucchini, thinly sliced
1 small summer squash, thinly sliced
1 cup cherry tomatoes
1 red chili pepper(or dash of red pepper flakes – optional)
1/2 cup fresh basil, cut into ribbons
1/4 cup fresh mint, cut into ribbons
1-2 cups arugula or spinach
2 large shallots, minced
2 cloves garlic, minced
1 Tbsn lemon zest
3 Tbsn butter, olive or coconut oil
1 1/2 cups vegetable broth

Saute the shallots, chilis and garlic in butter or oil until soft, several minutes. Add vegetable broth and let reduce.
Bring a pot of salted water to a boil and cook the pasta according to directions. Drain and reserve 1 cup pasta water.

Add zucchini and summer squash to the shallot mixture and cook 2 to 3 minutes. Then add peas.

Add cooked pasta to vegetable mixture and stir to reheat. Add a bit of pasta water if needed.

Add cherry tomatoes, arugula, basil, mint and lemon zest and let wilt. Add salt if necessary. Depending on the saltiness of your vegetable broth, it may not be needed.