Meatless Monday – Sesame Orange Tofu

by joycevandenbergporterDecember 28, 2015

NEW YEAR, NEW YOU… START YOUR YEAR OFF ~~RIGHT~~ LIGHT! I’m not talking about making major New Year’s Resolutions, just one small step to a healthier you (and planet Earth too). How about joining the thousands of people in 36 countries around the world in the Global Meatless Monday Movement? It’s a very do-able goal (dare I say, trendy?) and you might actually like the results. Here is a tasty recipe to get your new Meatless Monday tradition started in 2016; crispy and delicious Sesame Orange Tofu over a bowl of steaming brown Jasmine rice. This sauce, which is savory but slightly sweet and slightly spicy, is so good, you will wonder why you ever thought you didn’t like tofu. You won’t leave the table feeling deprived, for sure…

I realize that not everyone is ready to give up eating meat, but how about just eating less? YOU really can make a difference, definitely to our farm animals, but also to the planet we all share! In his book In Defense of Food, journalist Michael Pollan coined the phrase “Eat food. Not too much. Mostly plants.” He has since cited Meatless Monday as a way to reach this goal. So in April 2009 Pollan expressed the need for Americans to reduce meat consumption: “even one meatless day a week—a Meatless Monday, which is what we do in our household—if everybody in America did that, that would be the equivalent of taking 20 million mid-size sedans off the road.” Then, for all those people who try to make informed choices, Al Gore lists Meatless Monday as one of the Top 12 Things You Can Do Now for a better world. (https://en.wikipedia.org/wiki/Meatless_Monday) There are a lot of reasons to eat less meat; health, weight loss, saving the environment, compassion for other sentient beings…just pick one. Regardless of your reason, take the pledge and give Meatless Monday a try this new year.

TIPS: An easy way to mince garlic and onions is to use a small kitchen grinder like this one from Hamilton Beach that I got for Christmas. It makes mincing a breeze and clean up is easy since the parts all come apart. This dish is slightly spicy but if you want to turn up the heat, add more red chili flakes and/or Sriracha. I tend to stay away from breaded foods, but if you love an extra crispy coating like that, try dredging the tofu in flour, then egg whites, then panko before frying. I’ll bet it will pick up the sauce nicely. Let me know if you try…

Recipe adapted from Crazy Vegan Kitchen

SESAME ORANGE TOFU

1 14 oz block organic extra firm tofu
2 Tbsn olive, avocado or coconut oil (divided)
1/2 red onion or large shallot, minced
1 tsp garlic, minced
½ red chilli, minced (or 1/4 tsp red pepper flakes)
2 tsp corn starch

Sesame Orange Sauce:

Zest and Juice of 1 large orange(1/3 – 1/2 cup)
1 Tbsn Sriracha
4 tsp sugar
1 tsp cornstarch
1½ tsp apple cider vinegar
1 Tbsn white wine
½ tsp white pepper
4 tsp Tamari (or soy sauce)
1 tsp sesame seeds
2 scallions, sliced (optional garnish)

Drain tofu and cut into four slices. Place in a single layer on a kitchen towel or double layer of paper towels. Cover with another towel or paper towels and place something heavy on top to help drain excess moisture.

While tofu is draining, combine all ingredients for orange sauce and whisk to combine. Set aside.

Cut tofu into 1/2 inch cubes. Toss in cornstarch to thinly coat.

Heat 1 Tablespoon of oil in a pan and lightly sear your tofu on all sides to create a crispy crust. Don’t crowd. Do in batches if necessary.

Remove seared tofu from the pan and set aside.

In a large pan, heat 1 tablespoon of oil and sautee garlic, onion and chillis for several minutes. Pour in orange sauce and stir to combine.

Once sauce thickens, add tofu and stir to coat pieces.

Serve over brown jasmine rice and top with scallions.

Sesame Orange Tofu

Servings: 2-4
Time: 30 minutes
Difficulty: easy
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SESAME ORANGE TOFU

1 14 oz block organic extra firm tofu
2 Tbsn olive, avocado or coconut oil (divided)
1/2 red onion or large shallot, minced
1 tsp garlic, minced
½ red chilli, minced (or 1/4 tsp red pepper flakes)
2 tsp corn starch

Sesame Orange Sauce:

Zest and Juice of 1 large orange(1/3 – 1/2 cup)
1 Tbsn Sriracha
4 tsp sugar
1 tsp cornstarch
1½ tsp apple cider vinegar
1 Tbsn white wine
½ tsp white pepper
4 tsp Tamari (or soy sauce)
1 tsp sesame seeds
2 scallions, sliced (optional garnish)

Drain tofu and cut into four slices. Place in a single layer on a kitchen towel or double layer of paper towels. Cover with another towel or paper towels and place something heavy on top to help drain excess moisture. Cut into cubes and toss with corn starch to thinly coat.
While tofu is draining, combine all ingredients for orange sauce and whisk to combine. Set aside.
Heat 1 Tablespoon of oil in a pan and lightly sear your tofu on all sides to create a crispy crust. Don’t crowd. Do in batches if necessary.
Remove seared tofu from the pan and set aside.
In a large pan, heat 1 tablespoon of oil and sautee garlic, onion and chillis for several minutes.
Pour in orange sauce and stir to combine.
Once sauce thickens, add tofu and stir to coat pieces.
Serve over brown jasmine rice and top with scallions.

Meatless Monday – Leek & Kale Frittata with Pomegranate Fruit Salad

by joycevandenbergporterDecember 21, 2015

Breakfast for dinner? Or how about surprising your holiday houseguests with a homey and delicious morning treat. Frittata is an easy one pan meal that can be served piping hot from the oven but is just as delicious at room temperature. This could be the perfect solution for holiday mornings when some people are up at the crack of dawn and others make their way into the kitchen closer to noon. This frittata is loaded with good veggies; power greens, (kale, chard and spinach) leeks, criminy mushrooms and red bell pepper and made creamy and delicious with pasture raised eggs, cheddar and jack cheese. I topped it off with a sprinkle of red pepper flakes and herbs to enhance it’s savory, yummy goodness.

Toss together some berries, melon (whatever fruit you have on hand). It really doesn’t matter because once you top the fruit with pomegranate seeds, the fruit salad is transformed into something beautiful. There is just something about these glittery, jewel toned beauties that makes everything special, even a fruit salad. Pomegranate seeds are a powerhouse of vitamin C so I try to put them on pretty much everythin this time of year when colds and flu are lurking behind every corner.

This is a short blog post because ‘Tis the Season and I have to join the long line at the post office to get my Christmas cards in the mail. I am fairly ready for Christmas though, after managing 8 fun candlelit nights of Hanukkah. Stockings are hung and bursting with treasures. Now that my sons are grown, ~~Santa~~ I no longer creep down in the middle of the night but just fill as I go. It’s much easier this way, and I think more festive too. So I am off to battle the crowds… May your time spent with your families this holiday season be filled with Peace and Love.

LEEK AND KALE FRITTATA AND POMEGRANATE FRUIT SALAD

2 Tbsn butter or coconut oil
1/2 onion, chopped
1 leek, cleaned and chopped
6-8 criminy mushrooms, sliced
1/2 red bell pepper, julienned
1 cup shredded cheddar and jack cheeses
1/4 cup shredded parmesan
8 pasture raised eggs
1/4 tsp red pepper flakes
1/4 tsp dried oregano (or 1/2 tsp fresh)
salt and pepper to taste

Preheat the oven to 375
Saute onion and leeks in butter until soft in a cast iron pan (or other stovetop to oven pan).
Add greens, mushrooms and red bell pepper and cook several minutes until the water has mostly evaporated. Add salt and pepper to taste. Remove from heat.
Stir in cheeses and make sure everything is well proportioned in the pan
Beat the eggs and pour over the top of the cheese, veggie mixture.
Sprinkle the top with red pepper flakes, more pepper and herbs.
Bake for 15 to 20 minutes, until the center is firm.
Serve frittata hot, warm or at room temperature.

POMEGRANATE FRUIT SALAD

1 cup melon, diced
2 cups mixed berries
1/4 cup pomegranate seeds

While frittata is cooking, combine melon and berries in a serving bowl.
Top with pomegranate seeds
If desired you can serve with a Honey Lime Dipping Sauce. Just stir together 1/2 cup plain yogurt, 1/4 cup honey and 1/4 cup lime juice.

Leek and Kale Frittata with Pomegranate Fruit Salad

Servings: 6
Time: 30 minutes
Difficulty: easy
Print

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Preheat the oven to 375
Saute onion and leeks in butter until soft in a cast iron pan (or other stovetop to oven pan).
Add greens, mushrooms and red bell pepper and cook several minutes until the water has mostly evaporated. Add salt and pepper to taste. Remove from heat.
Stir in cheeses and make sure everything is well proportioned in the pan
Beat the eggs and pour over the top of the cheese, veggie mixture.
Sprinkle the top with red pepper flakes, more pepper and herbs.
Bake for 15 to 20 minutes, until the center is firm.
Serve frittata hot, warm or at room temperature.

POMEGRANATE FRUIT SALAD

1 cup melon, diced
2 cups mixed berries
1/4 cup pomegranate seeds

While the frittata is cooking, combine melon and berries in a serving bowl.
Top with pomegranate seeds
If desired you can serve with a Honey Lime Dipping Sauce. Just stir together 1/2 cup plain yogurt, 1/4 cup honey and 1/4 cup lime juice.

Meatless Monday – Winter Greens with Persimmon, Pomegranate and Glazed Pecans

by joycevandenbergporterDecember 14, 2015

Winter doesn’t have to be blah! Some winter fruits are brilliant and colorful, like persimmon and pomegranate, both only availble for a short time of year. I almost didn’t post this because the photo doesn’t really do it justice. I was in a hurry as 25 people were about to arrive for dinner and I didn’t have time to take a lot of photos or make sure the lighting was right. You’ll just have to trust me. This salad is lovely and delicious. The persimmon almost looks like it has been sprinkled with cinnamon and when cut this way, has star shapes (scroll down). Pomegranate seeds with their brilliant red are show stoppers and add a delicious tangy crunch. I also added red globe grapes which are really sweet and also in season now and I topped it all off with candied pecans, a crumble of goat cheese and a drizzle of vinaigrette. Mmmm…

Persimmons are a widely overlooked fruit, perhaps because people don’t know what to do with them. They are quite popular in Japan where they originated and they are obviously beloved. The Latin word for persimmon means “food of the gods.” There are two types of persimmons available at our markets. Hachiya persimmons are soft and creamy, great for baking and making puddings but not for eating raw. The Fuyu, which is called for in this salad, is wonderful to eat raw, peeled or unpeeled. Regardless of type, they’re a fruit with amazingly effective antioxidant capabilities, with powerful vitamins to boot, including 55% of our RDA of Vitamin A and 22% of Vitamin C, which we really need this time of year to combat colds and flu. They are also an excellent source of fiber, B Vitamins and phytonutrients. They aren’t just pretty and great in a table centerpiece. They walk the talk.

Pomegranates are another gorgeous fruit with it’s brilliant, jewel tones arils (seeds) that is more than just a pretty face. Pomegranate arils are the most powerful anti-oxidant of all fruits and they are nutrient dense which makes them an important ingredient to immune support and overall good health. They can be messy to seed and stain surfaces, so use a non-porous try or board when removing arils. Although you can often find containers of pomegranate arils already removed, I find it’s worth it to do it yourself. The results are fresher, have more flavor and last longer. However, in a pinch, it’s sometimes nice to just be able to toss them on top. Done!

TIPS: I used Candied Pecans from Trader Joe’s which I really like but they are available in most markets. They are sometimes labelled Glazed Pecans. You can also do it yourself if you are feeling industrious. Click HERE for a good recipe for Candied Pecans from All Recipes. Warning: they may not make it to your salad…

WINTER GREENS WITH PERSIMMON, GLOBE GRAPES, POMEGRANATE AND GLAZED PECANS

16 oz fresh greens (spinach, arugula, baby kale, etc)
1 Fuyu persimmon
1/2 cup globe grapes, halved lengthwise
1/2 cup glazed pecans
1/2 cup pomegranate seeds
3 oz goat cheese (optional)

Vinaigrette:
1/4 cup olive oil
1/4 cup red wine or apple cider vinegar (or both)
1/2 tsp salt
1/4 tsp pepper

Wash and dry greens and place them in a large serving bowl.

Cut the top off of the persimmon. Cut it in half vertically and then slice into flat wedges. Note the lovely star shapes. Leave wedges whole or cut in half.

Add persimmon, grapes and pecans to greens.

On a non-porous surface, cut pomegranate in half and remove seeds.

Add goat cheese if desired. Whisk together vinaigrette ingredients and drizzle over salad. Toss before serving.

Winter Greens with Persimmon, Globe Grapes, Pomegranate and Glazed Pecans

Servings: 4-6
Time: 20 minutes
Difficulty: easy
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16 oz fresh greens (spinach, arugula, baby kale, etc(
1 Fuyu persimmon
1/2 cup globe grapes, halved lengthwise
1/2 cup glazed pecans
1/2 cup pomegranate seeds
3 oz goat cheese (optional)

Vinaigrette:
1/4 cup olive oil
1/4 cup red wine or apple cider vinegar (or both)
1/2 tsp salt
1/4 tsp pepper

Wash and dry greens and place them in a large serving bowl.
Cut the top off of the persimmon. Cut it in half vertically and then slice into flat wedges. Leave wedges whole or cut in half.
Add persimmon, grapes, pomegranat seeds and pecans to greens.
Whisk together vinaigrette ingredients and drizzle over salad. Toss before serving.

Meatless Monday – Mini Mushroom Vegetable Pot Pies

by joycevandenbergporterNovember 30, 2015

‘Twas the night before Thanksgiving and I was looking for some inspiration for dinner. All of our food preparation had been about the ‘Big Day’ tomorrow with no thought to tonight. So with the recent nip in the air, I decided to make cozy, comfort food that would bake in the oven sending lovely smells throughout the house and bring warmth into the kitchen. Checking the refrigerator yielded two already prepared pie crusts that we didn’t use and loads of mushrooms not destined for the dressing/stuffing. So I quickly brainstormed a vegetable pot pie starring criminy mushrooms and a rich mushroom base using a creamy portobello mushroom soup which I had picked up at Trader Joe’s. I added a couple of carrots, a potato and frozen peas and corn. I loved this combination! Even my meat loving family came back for seconds! Most people ate two mini pies, so this recipe would serve six people as a main course and 10-12 as a side dish.

I opted for mini pies because I’m still enamored with pretty little food that is easily served as individual portions. Plus, we already had quite a few big pies in the works for Thanksgiving. For mini pies, use a 4 inch cookie cutter to cut the bottom crust and a 3 inch round for the top. OR you can use shaped cookie cutters because, well…cute. It’s also an easy way to make your little pies part of a theme. I used small leaf cookie cutters to go with our Thanksgiving/Fall theme. For St. Patrick’s Day I would probably go with the one that looks most like a clover, hearts for Valentine’s Day. You get the picture. If you use a full top, just pinch the edges closed, like you would on a large pie, and make a few slits in the top with a sharp knife to let steam escape. You can also make this as a large pie and place assorted leaves all over the top for a pretty presentation. I have had my leaf cookie cutters for over ten years but they are still available on-line. Try googling Mrs Andersons 42111 Leaf Cookie Cutters, set of seven. I found them for $14.36 on jet.com.

This turned out to be a very flavorful and savory pot pie. I loved the mushroom soup as a creamy base but without the cream. The potato added substance and the veggies all added not just flavor but fiber and nutrients. Substitute any veggies that your family likes, especially root vegetables. If you have a non-mushroom lover, substitute cream of celery or other condensed soup or prepared gravy, or you can make a nice thick sauce with reduced vegetable broth, butter and flour. With mini pies, dice vegetables fairly small so you get a nice selection of them in each pot pie.

TIPS: For a more nutritious pie crust, try substituting whole wheat pastry flour or white whole wheat flour. Yes, that is a thing. White whole wheat flour is ground from white wheat, rather than from red wheat, which makes the traditional whole wheat flour. Both are 100% whole-grain and have the same nutritional benefits; but the white wheat flour has a milder taste and lighter color. Whole wheat pastry flour is red wheat ground very fine which makes it much lighter than regular whole wheat. When using whole wheat flour, you may have to add a bit more water but only do so a tablespoon at a time or you could end up with a gooey dough. Whole wheat dough should also rest for a half hour before working with it or it can crack and crumble. The dough is ready when it sticks together in a clump when squeezed. Dough can be made a day ahead and refrigerated until ready.

NOTE: I made this recipe last minute and on a whim so used two already prepared pie crusts. Next time I will use white whole wheat flour and make it myself. For great step by step instructions on making a homemade pie crust with photos go to Chez Pim.

MINI MUSHROOM VEGETABLE POT PIES

FILLING

1 medium or 1/2 large onion, diced
3-4 cloves garlic, minced
2 carrots, dice
1 russet potato, peeled and diced
1/2 cup water
1 lb criminy mushrooms, roughly chopped
11 oz condensed mushroom soup
1/2 cup frozen or fresh peas
1/2 cup frozen or fresh corn
1 Tbsn fresh thyme
salt and pepper to taste

DOUGH ( OR 2 prepared pie crusts)

2 1/2 cups all-purpose flour
1 tsp salt
2 sticks chilled unsalted butter, cut into pieces

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Photo Credit – http://chezpim.com/bake/how-to-make-the-perfect-pie-dough

To make the dough for the pie crust, mix 2 1/2 cups all-purpose flour and 1 teaspoon each salt and sugar in a medium-size bowl. Cut 2 sticks chilled unsalted butter into pieces. With a pastry blender, cut in butter, working until mixture resembles coarse meal.
Add 4 tablespoons ice water; work with hands until dough comes together. If dough is still crumbly, add more ice water a tablespoon at a time (up to 4 more tablespoons).
Divide dough in half, and flatten halves into disks. Wrap disks separately in plastic; refrigerate at least 30 m9nutes. Take out 10 minutes or so before rolling to let it soften.

Saute onions in olive oil for several minutes until translucent. Add carrots and garlic and saute another few minutes

Add potatoes and water, cover and saute on medium low for about 10 minutes, stirring occasionaly. If it starts to stick add a bit more water. Potatoes and carrots should be softened.

Add mushrooms and saute until they start to lose their water.

Stir in mushroom soup and fresh herbs and let bubble on medium low until veggies are all soft. Taste and add salt and pepper to taste.

Fold in peas and corn, turn off heat and let cool.

Roll out dough. Using a 4″ circle cookie cutter, cut 12 rounds

Place each round in lightly greased cupcake tins, pressing sides into place.

Spoon filling into each tin. If you overfill, it will overflow when cooked.

Using a leaf (or other shape) cookie cutter, cut 12 – 24 shapes. Or you could cut 3″ circles and completely enclose pies by pinching the sides together. Make a slice in the top of each to release steam.

Arrange leaves on top of mini pies.

Beat an egg with a tsp of water in a small bowl and brush mixture on the tops of each pie. (optional)

Bake at 375 for about an hour. Let cool slightly before removing from tins.

Mini Mushroom Vegetable Pot Pies

Servings: 6-8
Time: 90 minutes+
Difficulty: medium
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FILLING

DOUGH ( OR 2 prepared pie crusts)

2 1/2 cups all-purpose flour
1 tsp salt
2 sticks chilled unsalted butter, cut into pieces

To make the dough for the pie crust, mix 2 1/2 cups all-purpose flour and 1 teaspoon each salt and sugar in a medium-size bowl. Cut 2 sticks chilled unsalted butter into pieces. With a pastry blender, cut in butter, working until mixture resembles coarse meal.
Add 4 tablespoons ice water; work with hands until dough comes together. If dough is still crumbly, add more ice water a tablespoon at a time (up to 4 more tablespoons).
Divide dough in half, and flatten halves into disks. Wrap disks separately in plastic; refrigerate at least 30 minutes. Take out 10 minutes or so before rolling to let it soften.
Saute onions in olive oil for several minutes until translucent. Add carrots and garlic and saute another few minutes
Add potatoes and water, cover and saute on medium low for about 10 minutes, stirring occasionaly. If it starts to stick add a bit more water. Potatoes and carrots should be softened.
Add mushrooms and saute until they start to lose their water.
Stir in mushroom soup and fresh herbs and let bubble on medium low until veggies are all soft. Taste and add salt and pepper to taste.
Fold in peas and corn, turn off heat and let cool.
Roll out dough. Using a 4″ circle cookie cutter, cut 12 rounds
Place each round in lightly greased cupcake tins, pressing sides into place.
Spoon filling into each tin. If you overfill, it will overflow when baked.
Using a leaf (or other shape) cookie cutter, cut 12 – 24 shapes and arrange them on top of mini pies. Or you could cut 3″ circles and completely enclose pies by pinching the sides together. Make a slice in the top of each to release steam.
Beat an egg with a tsp of water in a small bowl and brush mixture on the tops of each pie.
Bake at 375 for about an hour. Let cool slightly before removing from tins.

Wild Rice, Mushroom and ‘Sausage’ Stuffed Pumpkin (Vegan)

by joycevandenbergporterNovember 18, 2015

JUST IN TIME FOR THANKSGIVING! If you are looking for a glorious edible centerpiece for your table or you just want to stuff something that isn’t a turkey, how about roasting your favorite stuffing (or mine) in a pumpkin? Pumpkins make a lovely serving dish and the rich and creamy pumpkin flesh gets scooped up along with the flavorful wild rice, mushrooms, pecans and vegan sausage stuffing. It’s a wonderful and savory dish, sure to satisfy both vegan and meat loving friends. This recipe makes a perfect Vegan main course or a hearty side dish for about ten people and is naturally gluten free.

I have always loved the colors of Fall and the view from my window shows why. (Notice that roses in the lower left corner are still blooming too.) The gorgeous orange of pumpkins is the essence of the season. As the pumpkin bakes it gains a gorgeous dark amber color. I bought a Tutti Frutti Sugar Pie Pumpkin just shy of 6 lbs. Who can resist a name like that? This is a dense, sweet smaller pumpkin that is great for cooking and less so for making jack ‘o lanterns. ‘The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.'(University of Illinois Extension)

Have you heard about the Great Pumpkin Shortage of 2015? Apparently, it’s true. If you see pumpkins in your market, don’t wait until the last minute. Scoop them up or maybe try Farmer’s Markets. Pumpkins (and all winter squash) can stay quite happily on your counter for a week or two until you are ready to use them. ‘The sugar pumpkins are grown primarily in Illinois, which produces about 90% of the supply each year. But this year heavy rains hit Illinois and cut deeply into the sugar pumpkin crop.’ (CNN)

Historically, I have stayed away from Vegan ‘meats’ and ‘cheeses’ because I usually don’t like either the taste or the texture but I keep on trying. I am not Vegan but I do believe in using non-dairy products as often as possible, both to promote all the new products (and encourage more) and to boycott the dairy industry, in particular, the factory farming/ Concentrated Animal Feeding Operations (CAFO’s) which are crueltry beyond belief. Click on How Our Food Animals Are Raised it if you don’t already know. The Vegan world is rapidly changing and there are some really good options out there now that are pretty good. There are several really good vegan sausages, Beyond Meat Italian Sausages are a favorite. I first made this using Field Roast Italian Sausages (made with eggplant, fennel garlic and red pepper) They also make some good vegan cheeses under the name of Chao. If you are gluten free, check the labels. Some are made with vital wheat gluten. I threw these same sausages on the grill a few weeks ago during a family barbecue and we were all pleasantly surprised. I thought that grilled they were a bit dry but with a great flavor and consistency. I decided that next time I would brush them in olive oil before grilling or saute them in a pan with oil. In this recipe I removed the casings and crumbled the ‘meat’ and sauteed it along with the onions and celery. Of course this step is optional as there are enough other good flavors and textures in this dish without it. See TIPS for some suggested substitutions. NOTE: This is not a paid endorsement, just my personal opinion.

The inspiration for this dish came from Vegetarian Times and I used their directions as a guide but created my own ingredients. If you are interested in the original recipe which is also Vegan and includes wild rice, beans, corn and spinach, click HERE.

TIPS: The stuffing can be made two days ahead of time and refrigerated unstuffed. Substitute any ingredients that you and your family really like. Some suggestions would be substituting chopped chestnuts instead of pecans, 1 1/2 cups of cooked cannelini, black or kidney beans instead of vegan sausage; 2 cups of fresh spinach instead of mushrooms. For a bit of sweetness add 1/4 – 1/2 cup dried cranberries, yellow raisins or black currants.

WILD RICE, MUSHROOM, PECAN & ‘SAUSAGE’ STUFFED PUMPKIN

Note: Amounts are listed fill a 6 lb pumpkin. An 8lb pumpkin will call for 2 cups wild rice blend. Adjust accordingly.

1 1/2 cup wild rice blend (or 1/2 cup wild rice and 1 cup long grain brown rice)

1/4 cup olive oil, divided

1 large onion, chopped

3 stalks celery, chopped

6 cloves garlic, minced (divided)

2 links vegan sausage (optional)

1 cup criminy mushrooms

2 Tbsn fresh sage, chopped (divided)

2 Tbsn fresh thyme, chopped (divided)

1 cup pecans, roughly chopped

1 6-8 lb pumpkin*See note.

Prepare wild rice blend according to package directions. Transfer to bowl and allow to cool.

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Heat 2 Tbs. oil in skillet over medium heat. Add onion, celery,; sauté 5 minutes.

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Remove sausage from casings and crumble.

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Wipe mushrooms clean with a damp papertowel and chop. Add sausage and mushrooms, 4 cloves garlic, 1/2 of. sage and thyme to pan with onions and saute another 5 minutes or so until all liquid has evaporated.

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Toast pecans in a dry pan for several minutes until aromatic.

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Stir mushroom mixture into rice mixture. Fold in pecans. Taste and season with salt and pepper, if desired.

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Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp. Reserve seeds for roasting if desired. See below for directions.

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Combine remaining oil, garlic, sage, and thyme in bowl. Brush oil mixture over inside of pumpkin.

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Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip.

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Uncover, and bake 10 to 20 minutes more.

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BONUS:

ROASTED PUMPKIN SEEDS

Remove the large pieces of pulp from the seeds. Don’t worry, the smaller shreds will disappear in the second step.
Boil the seeds in really salty water for about 5 minutes. Drain and let dry.
Spread seeds on a baking sheet. Spray or coat with olive oil. Sprinkle with salt and pepper, cayenne or any other spices you like.
Bake for 30 – 45 minutes at 300 degrees or until golden. Remove from heat and let cool. Store at room temperature for up to a week.
Use as toppings for salads or soups if you have any left after you’ve been snacking on them.

Wild Rice Mushroom Sausage Stuffed Pumpkin

Servings: 8-10
Time: 2.5 hours
Difficulty: medium
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Note: Amounts are listed fill a 6 lb pumpkin. An 8 lb pumpkin needs 2 cups uncooked rice. Adjust recipe accordingly.

1 1/2 cup wild rice blend (or 1/2 cup wild rice and 1 cup long grain brown rice)

1/4 cup olive oil, divided

1 large onion, chopped

3 stalks celery, chopped

6 cloves garlic, minced (divided)

2 links vegan sausage (optional)

1 cup criminy mushrooms

2 Tbsn fresh sage, chopped (divided)

2 Tbsn fresh thyme, chopped (divided)

1 cup pecans, chopped

1 6-8 lb pumpkin*See note.

Prepare wild rice blend according to package directions. Transfer to bowl and allow to cool.
Heat 2 Tbs. oil in skillet over medium heat. Add onion, celery, 4 cloves garlic, 1/2 of. sage and thyme; sauté 5 minutes.
Remove sausage from casings and crumble.
Wipe mushrooms clean with a damp papertowel and chop.
Add sausage and mushrooms to pan with onions and saute another 5 minutes or so until all liquid has evaporated.
Stir mushroom mixture into rice mixture.
Toast pecans in a dry pan for several minutes until aromatic.
Fold in pecans. Taste aand season with salt and pepper, if desired.
Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top from pumpkin, and scoop out seeds and pulp. Reserve seeds for roasting if desired. See below.
Combine remaining oil, garlic, sage, and thyme in bowl. Brush oil mixture over inside of pumpkin.
Fill pumpkin with rice mixture, cover with top, and bake 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip.
Uncover, and bake 10 to 20 minutes more.

ROASTED PUMPKIN SEEDS

Remove the large pieces of pulp from the seeds. Don’t worry, the smaller shreds will disappear in the second step.
Boil the seeds in really salty water for about 5 minutes. Drain and let dry.
Spread seeds on a baking sheet. Spray or coat with olive oil. Sprinkle with salt and pepper, cayenne or any other spices you like.
Bake for 30 – 45 minutes at 300 degrees or until golden. Remove from heat and let cool. Store at room temperature for up to a week.
Use as toppings for salads or soups if you have any left after you’ve been snacking on them.

Meatless Monday – 29 Meatless Meals That Aren’t Pasta

by joycevandenbergporterNovember 16, 2015

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Photo Credit: http://www.buzzfeed.com/deenashanker

Today is a travel day, as I am flying back to California after attending a lovely wedding in New York City. Cheers to Rachel and Noah! Regardless, I didn’t want to leave you hanging on Meatless Monday without inspiration. So, enter Buzzfeed Life who always has links to great recipes. Just click on the link below for 29 delicious looking recipes. Let me know if you try any of them.-J

BUZZFEED LIFE

Meatless Monday – 25 Healthy Sweet Potato Recipes

by joycevandenbergporterNovember 9, 2015

Happy Monday! I spent the weekend in Seattle surrounded by family and friends to celebrate the life of my beautiful Mother. I flew home last night with my heart full of happy memories and my suitcase full of sweet potatoes compliments of my brother, Paul. Paul and his wife, Barbara, own Paradisos del Sol Winery in Zillah, part of Washington’s wine country (They have quite a unique wine tasting room, so check it out if you are in the area) AND they have quite a large vegetable garden. In addition to delicious wine, Paul brought up a huge box of sweet potatoes for all of us to take home. I didn’t get a proper photo of some of the ‘monster potatoes’ he grew. They really needed to be seen to be believed. I only took a few of the smaller ones that would fit in my suitcase. So, I took to Google to figure out what I was going to make with Paul’s sweet potatoes and came across this article by Benjamin Placket for Health.com. He has some really great mostly vegetarian recipes for sweet potato soups, fries, salads, mashed and baked – even a noodle kugel! I will be making one of these recipes tonight, so stay tuned for Wednesday’s blog post…

“It’s no surprise that sweet potatoes are at the top of nearly everyone’s healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!

What’s more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.

And luckily there are many ways to whip them up. Here are 25 great (even kid-friendly!) sweet potato recipes from Health.com.”

Just click the link below.

25 Healthy Sweet Potato Recipes

Meatless Monday – Honey Glazed Winter Squash with Pomegranate

by joycevandenbergporterNovember 2, 2015

It’s finally starting to feel like Fall! We actually got a few drops of much needed rain here in California last night. It’s been six months since we have received this manna from heaven and the weatherman was positively giddy during his forecast last night. With Fall comes a fabulous selection of gorgeous squashes with their colorful but knobby exteriors and rich and sweet interiors. Their gorgeous skins make them a perfect table centerpiece and then you can turn them into a spectacular meal later. This dish combines some of my favorite flavors, rich and earthy winter squash, roasted with shallots, then tossed with toasted pine nuts and pomegranate seeds and finely, drizzled with a sweet and tangy cider vinegar and honey reduction.

This recipe from “Eating Well, November/December 2015” will work with any winter squash, except for Spaghetti Squash. Each has a unique flavor but all are nutritious and good sources of vitamins and minerals with zero fat. I have been wanting to try Delicata squash but only found three small ones in my supermarket so I also used an Acorn squash but didn’t have room in the pan for the Carnival squash that I couldn’t resist (Who can pass up something called Carnival Tutti Frutti?) so that will have to be another meal. Look at how different they are from the outside. From left to right in the photo above, is Carnival (Tutti Frutti), Acorn Squash and three small Delicata. Delicata squash is named for it’s delicate skin which is thin enough to easily cut, unlike other winter squashes that have hard shells (and you fear losing a hand just cutting them in half). As an added bonus, the skin is also edible so the squash doesn’t need to be peeled. If you are using acorn, carnival or kabocha squash, the peel looks just as pretty but it’s not edible.

I love this time of year when pomegranate seeds are readily available. Their vivid color transforms any dish into a showstopper and these nutrient rich little gems add a host of vitamins and anti-oxidants to the meal. One word of caution though; pomegranate juice stains any porous surface including a wood cutting board, so I would recommend cutting over a ceramic plate or other non-porous surface. Sometimes you can find them already seeded in the supermarket as an easy but more expensive shortcut.

TIPS: Seeds from winter squash make a great snack food, just like the popular pumpkin seeds. Just scoop the pulp and seeds from inside the squash and separate out the seeds. Toss them in olive oil and place them in a single layer on a cookie sheet, sprinkle with salt and lightly roast them at 300 degrees in the oven for about 30 minutes. If you have time, you can try soaking them in salt water for several hours or overnight before roasting for a tastier, cleaner result. Soaking helps the salt permeate the seed and makes it easier to remove the last bits of pulp.

HONEY GLAZED WINTER SQUASH WITH POMEGRANATE

5 lbs delicata or Acorn squash
4 large shallots
3 Tbsn olive oil
1/4 cup pomegranate seeds
1/4 cup pinenuts
1/2 tsp salt
1/4 tsp pepper
1/4 cup fresh mint, chopped
HONEY GLAZE:
1/2 cup apple cider vinegar
1/3 – 1/2 cup honey
1/4 tsp salt

Preheat oven to 400 degrees. Cut the squash in half and scoop out the seeds.
Then cut horizontally into 1 inch slices

Quarter shallots.

Toss the squash slices and shallots with olive oil, salt and pepper and divide between two roasting pans.

Roast for 30-35 minutes, alternating between top and bottom racks, or until squash is tender. (turning halfway through cooking process) While the squash is cooking, combine honey, vinegar and salt in a small saucepan and bring to a boil. Reduce heat to a simmer until reduced to about a 1/2 cup.

Toast pinenuts in a dry pan for several minutes until golden. Remove from heat and let cool.

Transfer squash to a serving platter, top with pomegranate seeds, pine nuts and mint. Drizzle with syrup. Serve warm.

Honey Glazed Winter Squash with Pomegranate

Servings: 4-6
Time: 45 minutes
Difficulty: easy
Print

Preheat oven to 400 degrees. Cut the squash in half and scoop out the seeds. Then cut horizontally into 1 inch slices
Quarter shallots.
Toss the squash slices and shallots with olive oil, salt and pepper and divide between two roasting pans.
Roast for 30-35 minutes, alternating between top and bottom racks, or until squash is tender. (turning halfway through cooking process)
Combine honey, vinegar and salt in a small saucepan and bring to a boil. Reduce heat to a simmer until reduced to about a 1/2 cup.
Toast pinenuts in a dry pan for several minutes until golden. Remove from heat and let cool.
Transfer squash to a serving platter, top with pomegranate seeds, pine nuts and mint. Drizzle with syrup. Serve warm.

Meatless Monday – Spice Crusted Whole Roasted Cauliflower

by joycevandenbergporterOctober 26, 2015

If you are looking for a dramatic (and delicious) non-meat entre, I have a goodie for you to try this holiday season. You have probably roasted cauliflower florets before, or maybe you have even made cauliflower ‘steaks’, but what about roasting the whole darn thing? I have seen photos of cauliflower cooked this way but have never tried it until now. All I can say is ‘What was I waiting for?’

I have called cauliflower a vegetable chameleon before because it is so adaptable and a great substitute for many less healthy ingredients, so I decided to take it a step further and prepare it like a ‘meat’ for roasting. I removed the stem and leaves, brushed the outer head with a thick spicy sauce made with chili powder, cumin, garlic and cayenne pepper and then roasted in a hot oven for almost an hour. The sauce becomes a spicy and yummy crust and the interior is creamy goodness. I served it in wedges. Yum!

Can cauliflower really serve as a main course and not just a side dish? It’s just a white veggie, so how can it have enough nutrients to be the star of the show? Well, in comparison it’s not going to have as much protein as a steak but it’s also not going to have all the fat and calories either. Cauliflower has a surprising number of nutrients for something so pale and unassuming. One cup cooked = 2.28 grams of protein. Cauliflower is also a good source of fiber, phytonutrients and omega 3 fatty acids, plus vitamin C, a host of B vitamins and minerals (manganese, phosphorus and potassium). Cauliflower is known to help in fighting cancer and preventing cardiovascular disease. I’m pretty sure that meat can’t make those ‘health’ claims. Just sayin’.

TIPS: For an even more colorful display, try using yellow, purple or green cauliflower. This is a fairly spicy and flavorful coating which can be toned down by reducing the amount of cayenne pepper and/or chili powder. Or you could add a half cup of plain yogurt (any kind) into the spice mix. I have made it both ways (with and without yogurt) and it looks pretty much the same either way but the yogurt makes the end result a little more mild.

SPICE CRUSTED WHOLE ROASTED CAULIFLOWER

1 head cauliflower
2 Tbsn olive oil
1 lemon, juiced (about 1/3 cup)
2 Tbsn chili powder
1 Tbsn cumin
4-5 cloves garlic, minced (or 1 Tbsn garlic powder)
1 tsp cayenne pepper (optional)
1 tsp black pepper
1/2 tsp salt (or more to taste)

Preheat the oven to 400° and lightly grease a small baking dish with vegetable oil. Set aside. Trim the base of the cauliflower to remove any green leaves and the woody stem and place on prepared baking dish.

In a medium bowl, combine the rest of the ingredients

Using a pastry brush, evenly spread the marinade to cover the entire surface of the cauliflower.

Roast about 45 minutes. Check for doneness (it should be easily pierced with a sharp knife). Cook for another 15 miinutes, if necessary.

For a pretty presentation, move to a serving platter. Cut into wedges and serve warm.

Spice Crusted Whole Roasted Cauliflower

Servings: 4
Time: 60-75 minutes
Difficulty: easy
Print

Preheat the oven to 400° and lightly grease a small baking dish with vegetable oil. Set aside.
Trim the base of the cauliflower to remove any green leaves and the woody stem and place on prepared baking dish..
In a medium bowl, combine the rest of the ingredients
Using a pastry brush, evenly spread the marinade to cover the entire surface of the cauliflower.
Roast about 45 minutes. Check for doneness (it should be easily pierced with a sharp knife). Cook for another 15 miinutes, if necessary.
Cut into wedges and serve warm.

Meatless Monday – Roasted Red Pepper and Red Lentil Soup

by joycevandenbergporterSeptember 28, 2015

This is a One Pot Wonder! Soup is known to be a comforting and healing food. I just got my first cold of the year, possibly a result of the multiple cross country airplane flights I’ve taken or maybe its just a change of season sniffles. I was craving warm, hearty and a bit spicy to clear everything up. So soup was a natural choice. My friend, Sandy had just given me a platter of roasted red peppers and tomatoes that she said her family wouldn’t eat. Their loss was my gain and the inspiration for today’s soup. I decided to pair both roasted red veggies with red lentils to make a flavorful and spicy soup. Yum… Just what the doctor ordered.

People often ask me if I’m getting enough protein since I’ve stopped eating meat. The answer is YES! This soup is rich in protein as well as vitamins and minerals, from both the lentils and the veggies. The protein content of Red Lentils is comparable to that of one serving of meat, but generally healthier because they contain low levels of fat. In one cup of red lentils, you consume nearly 18 grams of protein which is the same as one 3-ounce serving of chicken breast but without the 3 grams of fat. Lentils are also rich in slow-digesting carbohydrates and dietary fiber that keep you feeling full and satisfied. (Read: Less likely to find yourself standing back in front of the open refrigerator.) I will throw one last little factoid at you. We learned from Eating the Rainbow that red foods (especially tomatoes) are loaded with lycopene, an important antioxidant which is good for a healthy heart, lowering the risk of some cancers and protecting the skin from ultra-violet light. So dig in!

TIPS: Okay. I was just given roasted tomatoes and red peppers, however, if you don’t have the time or inclination to roast them yourself, you can buy them already roasted in jars or substitute a can of fire roasted tomatoes and saute diced red peppers with the onions.

ROASTED RED PEPPER AND RED LENTIL SOUP

2 Tbsn olive oil
1 large onion, diced
4-5 cloves garlic, minced
2 red bell peppers
2-3 large red tomatoes (or one can of fire roasted tomatoes)
1 red chili pepper (or jalapeno)
2 cups dried red lentils
8 cups vegetable stock
1 tsp cumin
1/4 – 1 tsp cayenne pepper (optional)
1/2 tsp salt (or to taste)

If roasting red peppers (and tomatoes), broil until the skin has blackened, 5-8 minutes. Turn to broil the other side. Remove from heat and let cool. Roughly chop and set aside.

In a large stockpot, heat the olive oil and saute the onion, chili pepper, and garlic and saute several minutes.

Add the red peppers and tomatoes and stir to combine.

Add the lentils, vegetable stock and spices and simmer until the lentils are tender, about 20 minutes.

Let the soup cool slightly and puree in a food processor or blender. You may have to do it in two batches.

Clean the stockpot and return the soup to the pot. Reheat.

Serve with a dollop of plain yogurt, sliced chili peppers or fresh herbs.

Roasted Red Pepper and Red Lentil Soup

Servings: 4-6
Time: 45 minutes
Difficulty: easy
Print

2 Tbsn olive oil
1 large onion, diced
4-5 cloves garlic, minced
2 red bell peppers
2-3 large red tomatoes
1 red chili pepper
2 cups dried red lentils
8 cups vegetable stock
1 tsp cumin
1/4 -1 tsp cayenne pepper (optional)
1/2 tsp salt (or to taste)

If roasting red peppers(and tomatoes), broil until the skin has blackened, 5-8 minutes. Turn to broil the other side. Remove from heat and let cool. Roughly chop and set aside
In a large stockpot, heat the olive oil and saute the onion, chili pepper, and garlic and saute several minutes.
Add the red peppers and tomatoes and stir to combine.
Add the lentils, vegetable stock and spices and simmer until the lentils are tender, about 20 minutes.
Let the soup cool slightly and puree in a food processor or blender. You may have to do it in two batches.
Serve with a dollop of plain yogurt, sliced chili peppers or fresh herbs.

Meatless Monday – Barbecue Pulled “Pork” Sliders with Spicy Slaw (Vegan)

by joycevandenbergporterSeptember 21, 2015

If you LOVE carnitas or pulled pork but want to pass on the meat, try this vegan version made with hearts of palm I know, it sounds implausible, but it’s really good and the texture is very similar to pulled pork but without the calories and the guilt. Piled high on a fresh slider bun and dripping with barbecue sauce, this pulled ‘pork’ is pretty delicious. You don’t miss the meat! It’s really all about the barbecue sauce, so choose wisely. You can go spicy, mild or sweet. The recipe below is for a slightly spicy barbecue sauce. You can also use a store-bought sauce and doctor it up with a bit of spices or hot sauce if need be.

Pulled pork is often served with coleslaw whose cool and crispy tangyness is the perfect accompaniment to the warm and spicy filling. My husband really dislikes creamy foods, so I made a mustard and vinegar based slaw instead of a creamy one with mayo. This slaw is fresh and a bit spicy with cabbage, carrots, cilantro and red onions with thinly sliced hot chili peppers to give it some pizzaz. Or you can be a purist and just go ‘meat’ and bun… Yes, that is really hearts of palm.

So what is hearts of palm and how does it add up from a nutritional standpoint? Hearts of Palm is harvested from the inner, less fibrous, part of various palm trees, most commonly the cabbage palm. Nutritionally, it’s extremely low in calories, weighing in at only 41 calories per cup(146 grams). It is also very low in Cholesterol and a good source of Protein (four grams in one cup), Riboflavin and Potassium, and a very good source of Dietary Fiber, Vitamin C, Folate, Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese. Whew! Even though I have always liked hearts of palm, I thought they were fairly empty calories, so this was a pleasant surprise. I will definitely be tossing them into more salads and maybe even on the barbecue or in casseroles. Stay tuned…

I have been wanting to try a version of this recipe for a while. I’m not sure where I saw the idea for the first time (probably on Pinterest) but I adapted this recipe from Blissful Basil although she used canned jackfruit which I have heard is also a good shredded pork/carnitas substitute but I have never seen jackfruit in grocery stores around me.

TIPS: An easy short cut is to use a 16 oz bag of pre-shredded slaw mix which is available in most grocery stores instead of shredding all the veggies yourself. Add a prepared sauce and dinner is practically done!

BARBECUE PULLED ‘PORK’ SLIDERS WITH SPICY SLAW

2 Tbsn olive oil
1 large onion, chopped
4-5 cloves garlic, minced
2 (14 oz) cans of hearts of palm
1 1/2 cup Barbecue Sauce (Homemade or Prepared)
8 slider buns

HOMEMADE BARBECUE SAUCE
2 small cans tomato paste + one cup of water(or 2 cans tomato sauce)
1/2 cup apple cider vinegar
2-3 Tbsn brown sugar
1 tsp garlic powder
1/2 tsp onion powder
1 tsp chili powder(or more)
1/2 tsp cayenne pepper or hot sauce (or more)
salt and fresh ground black pepper to taste

SPICY SLAW
2 cups shredded cabbage (green or purple or both)
1/2 cup shredded carrot
1/4 large red onion, thinly sliced
1-2 red chili peppers, thinly sliced into rounds
1/2 cup cilantro, chopped
2 scallions, thinly sliced
1/4 cup olive oil
1/4 cup apple cider vinegar
juice from one lemon
1 tsp dijon mustard
1/2 tsp salt
1//4 tsp pepper

Combine cabbage, carrots, peppers, cilantro and scallions in a medium serving bowl. Whisk together the oil, vinegar, lemon juice, mustard, salt and pepper and pour over slaw. Toss to combine and set aside.

Heat olive oil in a large heavy pan (preferably one that can go into the oven) over medium heat. Add onion and garlic and sauté until tender (5-7 minutes).

Drain the hearts of palm and shred using your hands or a knife.

Add hearts of palm to the pan with the onions and garlic and sauté for 5-10 minutes.

If making homemade sauce, combine barbecue sauce ingredients in a small bowl. Start with only one tablespoon of brown sugar. Taste and adjust seasonings. Stir the barbecue sauce and one cup vegetable broth (or water)into the hearts of palm mixture. Cover and simmer for 20-25 minutes or until tender, stirring occasionally to get the browned bits off the bottom. You can use a wooden spoon to break up the hearts of palm a bit more. If it gets dry add water or vegetable broth.

Continue to simmer with the lid off for for another 10 or 15 minutes or place in a 350 degree oven to brown.

Fill each of the buns with generous spoonfuls of barbecue mixture and spicy slaw. Top with pickles.

BBQ 'Pork' Sliders with Spicy Slaw

Servings: 4-6
Time: 45 minutes
Difficulty: easy
Print

2 Tbsn olive oil
1 large onion, chopped
4-5 cloves garlic, minced
2 (14 oz) cans of hearts of palm
1 1/2 cup Barbecue Sauce (Homemade or Prepared)
8 slider buns

HOMEMADE BARBEQUE SAUCE
2 small cans tomato paste + 1 cup water(or 2 cans tomato sauce)
1 cup water
1/2 cup apple cider vinegar
2-3 Tbsn brown sugar
1 tsp garlic powder
1/2 tsp onion powder
1 tsp chili powder(or more)
1/2 tsp cayenne pepper or hot sauce (or more)
salt and fresh ground black pepper to taste

Combine cabbage, carrots, peppers, cilantro and scallions in a medium serving bowl. Whisk together the oil, vinegar, lemon juice, mustard, salt and pepper and pour over slaw. Toss to combine and set aside.
Heat olive oil in a large heavy pan (preferably one that can go into the oven) over medium heat. Add onion and garlic and sauté until tender (5-7 minutes).Drain the hearts of palm and shred using your hands or a knife.
Add hearts of palm to the pan with the onions and garlic and sauté for 5-10 minutes.
If making homemade sauce, combine barbecue sauce ingredients in a small bowl. Start with only one tablespoon of brown sugar. Taste and adjust seasonings.
Stir the barbecue sauce and one cup vegetable broth (or water)into the hearts of palm mixture. Cover and simmer for 20-25 minutes or until tender, stirring occasionally to get the browned bits off the bottom. You can use a wooden spoon to break up the hearts of palm a bit more. If it gets dry add water or vegetable broth.
Continue to simmer with the lid off for for another 10 or 15 minutes or place in a 350 degree oven to brown.
Fill each of the buns with generous spoonfuls of barbecue mixture and spicy slaw. Top with pickles.

Meatless Monday – Veggie Kabobs With Chili Cumin Oil

by joycevandenbergporterSeptember 14, 2015

Grilling is Fun! That said, can we think outside the veggie burger? If you are tired of ‘burgers’ and ‘dogs’ being the stars of the grill, rest assured that there are some tasty options available. Veggie Kabobs are a colorful and tasty alternative that can be adapted to any tastes. I mean, who can resist corn wheels? You can even set up a ‘Veggie Bar’ and let your guests design their own. I opted to use sweet corn, summer squash and tomatoes which are still in season, and oh-so-good right now. I also added potatoes and tofu to help add fullness to the meal and a bit of protein. Other fun items to round out your skewers would be chunks of crusty sourdough bread, mushrooms, onions and peppers, or even fruit like peaches and mangos. Don’t be shy.

Each of these vegetables brings something different to the table in taste, texture and nutritional value, so a combination of ingredients assures a well rounded meal. I tested the recipe on all ingredients mentioned except for the red onion because I didn’t have one (darn!). I was pleased that each one was enhanced by the chili, cumin marinade but held it’s own once grilled. ~~Charred~~ Grilled bread is surprisingly good (think pizza oven crust with it’s blackened bits) and its a great way to use up day old bread. Best of all, I guarantee that your meat loving friends will be jealous… One word of warning; I normally use bamboo skewers but decided to use the longer metal ones this time. Well, this is probably obvious, but don’t try to turn them with your bare fingers. You can get away with touching bamboo skewers but metal ones are ~~bleeping~~ hot. I learned that lesson in a single distacted moment. I’m holding a cold beverage to my left pointer and index fingers as I type, just FYI. Use tongs!

TIPS: Make skewers ahead of time and let them rest in marinade until you’re ready to cook, even overnight. If you have picky eaters (or people who always pick off ‘the good stuff’ and leave the rest) try making some corn, potato or tofu only skewers. Pile onto a platter and serve.

If veggie kabobs aren’t for you, check out the following recipes for other vegetarian grilling ideas. Click on the links for the full recipes:

Grilled Avocado Caprese Salad – https://goodmotherdiet.com/2014/07/30/wheatless-wednesday-grilled-avocado-caprese-salad/

Chili Lime Tofu – https://goodmotherdiet.com/2014/08/11/meatless-monday-chili-lime-grilled-tofu-with-avocado-mango-salsa/

Grilled Nectarines and Summer Squash – https://goodmotherdiet.com/2014/06/02/meatless-monday-grilled-nectarines-and-summer-squash-with-balsamic-glaze/

VEGGIE KABOBS WITH CHILI CUMIN OIL

Choose 5 or more of your favorite ingredients from the list below (or get creative):

8-10 baby (or 5 small potatoes)
2 ears of fresh corn
8-10 criminy mushrooms
1-2 red bell pepper (or 8-10 mini sweet peppers)
2 zucchini squash
2 summer squash
1 red onion
1 dozen cherry tomatoes
1 block extra firm tofu
several thick slices of crusty sourdough or ciabatta bread

MARINADE (If you are using more than five skewer ingredients, you may want to double the recipe)
*Use the larger amount of spice if you like extra flavor.

1/2 cup olive oil
4-5 cloves garlic, minced
1 lemon, zest and juice
1-2 tsp cumin
1-2 tsp chili powder
1/4-1/2 tsp cayenne pepper (Optional)
1/2 tsp salt
1/4 tsp black pepper

If using bamboo skewers, soak them in water for 2 hours prior to using to reduce charring. Cut potatoes in half and parboil in salted water until fork tender but still firm (about 5-10 minutes). Let cool and place in a large bowl.

If using tofu, drain and slice into cubes 1 -2 inches thick. (If you cut them too thin, they could fall off the skewer) Press them between double layers of papertowels to remove excess water.

Shuck corn and cut into 1 or 2 inch wheels.

Cut squash into 1 or 2 inch wheels. If using mini peppers, leave them whole. If using bell peppers, cut them into quarters or eights. Wipe mushrooms with a damp paper towel and cut off any dry stems. Cut onion in half lengthwise and then into wedges, keeping stem end intact.

Place all vegetables in bowl with potatoes. Do not add bread or tofu at this time.

Combine all marinade ingredients in a small bowl and stir to combine.

Place tofu in a small bowl or zip lock baggie and pour 1/4 cup of marinade over the top and gently stir to coat. Set aside.

Pour the rest of the marinade over vegetables. Let sit for at least 30 minutes or overnight in the refrigerator.

Preheat an outdoor grill to medium heat. Cut bread into 1-2 inch chunks, if using. Brush lightly with marinade. Remove tofu and vegetables from the marinade, reserving marinade. Thread onto skewers.

Cook skewers on grill until vegetables are lightly charred all over, about 10 minutes, basting with reserved marinade and turning occasionally.

Remove skewers to a serving platter and spoon extra sauce over the top.

Veggie Kabobs With Chili Cumin Oil

Servings: 4-6
Time: 45 minutes
Difficulty: easy
Print

Choose 5 or more of your favorite ingredients from the list below (or get creative):

1 lb baby or small potatoes (about a dozen)
2-3 ears of fresh corn
8 oz criminy mushrooms
1-2 red bell pepper or mini sweet peppers
1 large or 2 small zucchini squash
1 large or 2 small summer squash
1 red onion
1 dozen cherry tomatoes
1 block extra firm tofu
several thick slices of crusty sourdough bread

MARINADE (If you are using more than five skewer ingredients, you may want to double the recipe)

*Use the larger amount of spice if you like extra flavor.

1/2 cup olive oil
4-5 cloves garlic, minced
1 lemon, zest and juice
1-2 tsp cumin*
1-2 tsp chili powder*
1/4-1/2 tsp cayenne pepper * (Optional)
1/2 tsp salt
1/4 tsp black pepper

If using bamboo skewers, soak them in water for 2 hours prior to using to reduce charring.
Cut potatoes in half and parboil in salted water until fork tender but still firm (about 5-10 minutes). Let cool and place in a large bowl.
If using tofu, drain and slice into cubes 1 -2 inches thick. (If you cut them too thin, they could fall off the skewer)
Shuck corn and cut into 1 or 2 inch wheels.
Cut squash into 1 or 2 inch wheels
If using mini peppers, leave them whole. If using bell peppers, cut them into quarters or eights.
Wipe mushrooms with a damp paper towel and cut off any dry stems.
Cut onion in half lengthwise and then into wedges, keeping stem end intact.
Place all vegetables in bowl with potatoes. Do not add bread at this time.
Combine all marinade ingredients and stir to combine.
Place tofu in a small bowl or zip lock baggie and pour 1/4 cup of marinade over the top and gently stir to coat. Set aside.
Pour the rest of the marinade over vegetables. Let sit for at least 30 minutes or overnight in the refrigerator.
Preheat an outdoor grill to medium heat. Cut bread into 1-2 inch chunks, if using. Brush lightly with marinade
Remove tofu and vegetables from the marinade, reserving marinade. Thread onto skewers.
Cook skewers on grill until vegetables are lightly charred all over, about 10 minutes, basting with reserved marinade and turning occasionally.
Remove skewers to a serving platter and spoon sauce over the top.

Meatless Monday – Beet & Apple Salad with Almonds & Feta

by joycevandenbergporterAugust 31, 2015

I know what you’re thinking…raw beets, yuck! Think again. Did you know that Beets are considered to be nature’s Viagra? (I’m not making this up) The ancient Romans, used them medicinally as an aphrodisiac and science has backed them up. Yep! Apparently, it’s all about Boron which is used in the production of hormones. That aside, beets are surprisingly sweet and delicious when eaten raw, especially if they are thinly sliced, shaved or shredded. In fact, that they are so sweet, especially in combination with the apple spirals, that they need an acidic dressing, fresh herbs and buttery almonds for balance. I also love the addition of creamy feta or goat cheese to round out the flavors and add a bit more protein.

Okay, I’m admitting to a mild obsession with my spiralizer. Who knew how gorgeous raw beets could look when spiral sliced into angel hair proportions! I added Fuji apple because I thought they would be a good combination, but another veggie or fruit combo would work too, like kohlrabi or carrots. OR try several colors of beets for a very pretty salad. You really can’t go wrong here. If you don’t have a spiral slicer, you can use a grater or mandoline but it will be a bit more work.

Photo Credit: http://www.redleafclinic.com/wp-content/uploads/2013/08/beets.png

In case you are still not convinced about Beets, from a nutritional standpoint they have a lot to offer. They are good sources of potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid. They are also wonderful for the liver and work as a purifier for the blood. It also contains trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. At the same time they are low in calories and high in sugar (although the sugar is released into your system gradually, as opposed to chocolate). Very few foods found in the natural world are as beneficial as beets in this regard. Whoa, heady stuff here! But I know you’re still thinking about Boron and Nature’s Viagra. Am I right?

TIPS: I love almonds with this dish. They add just the right buttery crunch, however, almost any nut will work. If your almonds are raw, just toast them in a dry pan over medium heat until golden brown, stirring occasionally. Let cool before adding to salad.

BEET & APPLE SALAD WITH ALMONDS AND FETA

2 medium raw beets
1 large Fuji apple (or other firm sweet apple)
2 large scallions, thinly sliced
1/3 cup slivered almonds, toasted
1/3 cup crumbled feta or goat cheese (optional)
1/4 cup fresh herbs (parsley, thyme, etc), chopped

VINAIGRETTE
1/4 cup apple cider vinegar (0r red wine vinegar)
2 Tbsn olive oil
2 Tbsn lemon juice + zest from one lemon
1 Tbsn fresh parsley or mint, chopped
1 Tbsn maple syrup, honey or agave (or more to taste)
1/3 tsp salt
1/8 tsp pepper

Cut off the stem end and peel the beets. Using the smallest blade on the spiral slicer, slice beet into angel hair strands. Repeat with remaining beet. Place beets into large bowl or platter.

Peel apple and slice into angel hair strands. Add to platter.

Whisk together all ingredients for vinaigrette and pour over beet apple mixture along with scallions and herbs. Toss to combine.

Top with toasted almonds, scallions and feta.

Serve chilled or at room temperature.

Beet & Apple Salad with Almonds & Feta

Servings: 4
Time: 20 minutes
Difficulty: easy
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2 medium raw beets
1 large fuji apple (or other firm sweet apple)
2 large scallions, thinly sliced
1/3 cup slivered almonds, toasted
1/3 cup crumbled feta or goat cheese
1/4 cup fresh herbs (parsley, thyme, etc), chopped

Cut off the stem end and peel the beets. Using the smallest blade on the spiral slicer, slice into angel hair strands.
Place into large bowl or platter.
Peel apple and slice into angel hair strands. Add to platter.
Add toasted almonds and scallions.
Whisk together all ingredients for vinaigrette and pour over beet apple mixture.
Toss to combine. Top with feta or goat cheese.

Meatless Monday – Kale Pesto Pasta

by joycevandenbergporterAugust 17, 2015

Kale Pesto? Sounds too healthy doesn’t it? Wait, don’t run away screaming. I know the Kale ‘fad’ has been around for a while but bear with me. Pesto made with a dark leafy green like kale is surprisingly delicious and so easy. This is a NO COOK sauce that can be thrown together in about five minutes (while the pasta is cooking) and dinner is on the table easily in less than 20 minutes (including the time it takes for the water to boil). I also used non-traditional pistachios, which are a MUFA (Mono Unsaturated Fatty Acid) aka ‘good fat’ for a richer flavor. I actually think I liked this pesto better than the traditional version – And the extra vitamins and minerals are an added bonus. This could be the way you get YOUR picky eaters to eat their greens…

So we all know that Kale is King, since we are told ad nauseum, but why? Kale is very high in nutrients and very low in calories, making it one of the most nutrient dense foods on the planet. A single cup of raw kale contains 3 grams of protein and an alphabet list of vitamins and hard to get minerals:

Vitamin A: 206% of the RDA (from beta-carotene).
PistachiosVitamin K: 684% of the RDA.
Vitamin C: 134% of the RDA.
Vitamin B6: 9% of the RDA.
Manganese: 26% of the RDA.
Calcium: 9% of the RDA.
Copper: 10% of the RDA.
Potassium: 9% of the RDA.
Magnesium: 6% of the RDA.
Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

You get all of this and more for the low price of 33 calories and very little fat. That, my friends, is why kale is deserving of the crown. Furthermore, kale is actually pretty versatile. It can be sliced into ribbons and eaten raw in salads, sauteed or added to pasta, soups and stews. Or you can make this delicious Kale Pesto which is a ~~sneaky~~ smart way to get kale onto the dinner table. BTW, Pistachios are no slouch either, adding protein, beneficial antioxidants, vitamins B and E, and a whole slew of minerals, including iron.

I used baby kale from my garden but any dark leafy green would work well too, like spinach, mustard or collard greens. Arugula would made a nice, zesty pesto. Since its uncooked, this sauce works best with young leafy greens. if you want to give it a try with larger, more mature leaves , I would recommend removing the stems and larger ribs and blanching them in boiling water for 45 seconds, then running them under cold water. Squeeze the water out with paper towels before processing to avoid a too watery sauce.

I hate eating empty carbs so try to use whole grain pasta whenever possible. Whole grain pastas have come a long way in the past few years, in response to demand for high quality healthful ingredients. I like Tru Roots Ancient Grain Penne Pasta which is organic and gluten free, made with brown rice, quinoa, amaranth and corn. It has a great texture (not gluey like so many others) and tastes like regular pasta. It’s also available at Costco so I buy it in volume.

TIPS: To further boost flavor and nutrition, try topping your pesto pasta with roasted butternut or summer squash which adds a creamy sweetness. Just peel and cube squash, drizzle with olive oil, sprinkle with salt and pepper and roast at 450 degrees for about a half hour. Let cool slightly and toss with pasta. Yum!

KALE PESTO PASTA

PASTA

3/4 lb penne, gemelli or fusilli pasta (preferably whole grain)
1 Tbsn olive oil
1 tsp salt
1 cup cooking water (reserve before draining)

PESTO

1 large bunch kale (about 3 cups roughly chopped leaves)
3 cloves garlic, peeled
1/2 cup pistachios (walnuts, cashews or pine nuts), toasted
1 cup olive oil
1 tsp lemon zest
1 tsp salt
1 cup grated parmesan

TOPPINGS (Optional)

Fresh basil, chopped or julienned
shredded or flaked parmesan
lemon zest

Roughly chop the kale and place it in a food processor with the pistachios and garlic. Pulse until coarsely chopped.

With the motor running, drizzle in the olive oil to form a smooth sauce.

Add the salt, lemon zest and parmesan and pulse to combine.

Pour the pesto into a large bowl and set aside.

Bring a large pot of salted water to a boil. Cook the pasta for 8-10 minutes or until al dente. Scoop out a cup of pasta water and set aside. Drain the pasta. Add the hot pasta to the bowl with pesto and toss well to evenly coat. Add some of the reserved cooking water if necessary.

Serve with fresh basil and more lemon zest and parmesan, if desired. To make ahead or store, put in a container, cover the surface with a little more olive oil and keep in the refrigerator for a week, or freeze for up to a month.

Kale Pesto Pasta

Servings: 4-6
Time: 20 minutes
Difficulty: easy
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PASTA

3/4 lb penne, gemelli or fusilli pasta (preferably whole grain)
1 Tbsn olive oil
1 tsp salt
1 cup cooking water (reserve before draining)

PESTO

1 large bunch kale (about3 cups roughly chopped leaves)
3 cloves garlic, peeled
1/2 cup pistachios (walnut or pine nuts), toasted
1 cup olive oil
1 tsp lemon zest
1 tsp salt
1 cup grated parmesan

TOPPINGS (Optional)

Fresh basil, chopped or julienned
shredded or flaked parmesan
lemon zest

Roughly chop the kale and place it in a food processor with the pistachios and garlic. Pulse until coarsely chopped.
With the motor running, drizzle in the olive oil to form a smooth sauce.
Add the salt, lemon zest and parmesan and pulse to combine.
Pour the pesto into a large bowl and set aside.
Bring a large pot of salted water to a boil. Cook the pasta for 8-10 minutes or until al dente. Scoop out a cup of pasta water and set aside. Drain the pasta. Add the hot pasta to the bowl with pesto and toss well to evenly coat. Add some of the reserved cooking water if necessary.
Serve with fresh basil and more lemon zest and parmesan, if desired.
To make ahead or store, put in a container, cover the surface with a little more olive oil and keep in the refrigerator for a week, or freeze for up to a month.

Meatless Monday – Poblano Peppers Stuffed with Pinto Beans, Corn and Zucchini

by joycevandenbergporterAugust 10, 2015

Sometimes you just want to go South of the Border… I’m talking about Mexican food – nachos, tacos and burritos – delicious but often calorie and carb laden. To satisfy my craving but keep it healthy, I made these yummy, spicy Poblano peppers stuffed with summer favorites, corn and zucchini, along with creamy pinto beans and shredded cheddar, all grilled or roasted to cheesy deliciousness. Yum! This is a great summertime Meatless Monday recipe. It takes advantage of seasonable vegetables that are plentiful and cheap, and only takes about a half hour to assemble and cook. On hot summer days you can grill them outside to avoid heating up your kitchen, or if you are not grill savvy, they can be roasted right in the oven. Best of all, the peppers can be assembled ahead of time and stored in the refrigerator for a day or so before cooking. Easy! Fast! Done!

I love the moderate spiciness of Poblano peppers which have more oomph than a bell pepper but are not quite as hot as a jalapeno. They are also large enough, when stuffed, for one or two to serve as a main course. That said, not everyone in my family likes spicy food so I stuffed several sweet bell peppers to satisfy those less daring diners. Bell peppers are also larger so good for a heartier appetite – colorful too!

However, if you can tolerate spicy foods, the experts claim that spicy foods have many Health Benefits. Studies show that the main compound in chilies, called capsaicin, may cause the body to burn extra calories for 20 minutes after eating. Chili peppers can also reduce the damaging effects of LDL (bad cholesterol) and capsaicin may fight inflammation, which has been flagged as a risk factor for heart issues. Vitamins A and C strengthen the heart muscle walls, and the heat of the pepper increases blood flow throughout your body. All of this equals a stronger cardiovascular system. (SELF) So eat up and pour on the hot sauce. You’re doing your body good!

Enjoy them plain or fully dressed with a squeeze of lime.

TIPS: When removing the lid (stem end ), make sure you keep the lid with the matching pepper, otherwise it will be like solving a complicated puzzle to get them to fit later and you don’t want all the stuffing to fall out while they cook. I also recommend cutting veggies into a fine dice to ensure that they are properly cooked. Since these peppers don’t need to cook for very long, larger cut veggies may not have time to soften. The flavors will also blend better if everything is cut a similar size. Think chopped salad.

Recipe Adapted From: Cooking Light, August 2015

POBLANO PEPPERS STUFFED WITH PINTO BEANS, CORN AND ZUCCHINI

(15-ounce) can unsalted pinto beans, rinsed and drained
8-10 medium poblano peppers (or Anaheims) or 6 bell peppers
2 ears fresh corn on the cob or 1 cup frozen corn kernels
1/2 red bell pepper
1 small zucchini
1-2 cups shredded cheddar cheese
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper

TOPPINGS (Optional)
lime wedges
chopped fresh herbs (cilantro, parsley or basil)
crumbled queso

Preheat oven to 450 degrees or grill to high heat. Cut bell pepper and zucchini into a small dice and place in a medium bowl.

With a sharp knife, cut kernels of corn from the cob and add to the other veggies.

Add pinto beans, cheese, salt and pepper to the bowl and stir to combine. (for a less cheesy, lower calorie meal use 1 cup of cheese, or double the quantity for cheese lovers)

Remove tops from poblanos and reserve tops. Scoop out seeds; discard.

Place about 1/2 cup bean mixture in each pepper.

Replace pepper tops and secure each with wooden skewers. I broke 10 inch skewers in half and used 3 per pepper.

Brush peppers evenly with oil. Place peppers on grill or oven rack; grill or broil 12 – 15 minutes or until lightly charred, turning once after 6 minutes. (Larger peppers may need to be cooked longer to properly heat the insides.)

Place stuffed peppers on a platter; remove skewers. Serve stuffed peppers with lime wedges, crumbled queso and fresh herbs.

Poblano Peppers Stuffed with Pinto Beans, Corn and Zucchini

Servings: 4
Time: 30 minutes
Difficulty: easy
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TOPPINGS (Optional)
lime wedges
chopped fresh herbs (cilantro, parsley or basil)
crumbled queso

Preheat oven to 450 degrees or grill to high heat.
Cut bell pepper and zucchini into a small dice and place in a medium bowl.
With a sharp knife, cut kernels of corn from the cob and add to the other veggies.
Add pinto beans, cheese, salt and pepper to the bowl and stir to combine.
Remove tops from poblanos and reserve tops. Scoop out seeds; discard.
Place about 1/2 cup bean mixture in each pepper. Replace pepper tops and secure each with a 4-inch skewer.
Brush peppers evenly with oil. Place peppers on grill or oven rack; grill or broil 12 – 15 minutes or until lightly charred, turning once after 6 minutes. (Larger peppers may need to be cooked longer to properly heat the insides.)
Place stuffed peppers on a platter; remove skewers. Serve stuffed peppers with lime wedges, crumbled queso and fresh herbs.