Meatless Monday – Farmer’s Market Pasta & Balsamic Marinated Beets

by joycevandenbergporterMarch 10, 2014

Do you know where your food has been? Do you care? I finally got around to checking out the Farmer’s Market at Marin Country Mart in Larkspur (California) and I can’t believe it took me so long. I have really been missing out! This is an open air market where you can buy gorgeous fresh vegetables, fruit, nuts, wild caught seafood, artisan cheeses, flowers and baked goods, all locally grown and crafted.

While I perused the various stands, my husband stood in line at the Santa Rosa Seafood stand.

It was a beautiful sunny day. The only problem is that I had a terrible case of buyer indecision. I wanted everything, even to grind my own flour! Do I buy gluten free goodies from Flour Craft Bakery or Granola from Café Fanny? Why didn’t I bring my knives which could really stand to be sharpened? Why didn’t I learn to knit? (I almost bought the yarn anyway…)

This market is also a great family destination with live music, kid crafts and several hot food stands, including one that specializes in grilled cheese. Yum! It’s open Saturdays from 9am to 2pm. Click here for a listing of vendors and schedule of events. (http://marincountrymart.com/farmers-market)

Why buy local?
Buying locally-produced food is good for your body, for the earth, and for our local economy. Because your food doesn’t travel long distances to get to you, it is more nutritious. Fewer fossil fuels are used in distribution and shipping when you buy local. Supporting GROWN LOCAL helps keep farming families in business and our dollars in our own communities. (www.buylocalmarin.org )

To find a farmer’s market in your area, check out the USDA National Farmers Market Directory, an interactive site with information on farmer’s markets all over the US. (http://search.ams.usda.gov/farmersmarkets/) Here is another great (and more complete) source for finding farmer’s markets, , family farms, and other sources of sustainably grown food in your area http://www.localharvest.org/.

So what did we end up with? My husband came home with two kinds of oysters (which I will get to on Wednesday so oyster lovers stay tuned). After much agonizing, I bought a gorgeous bunch of multi-colored beets, purple asparagus (which I couldn’t resist because of the color) and a bag of mixed greens (chard, kale, mustard and a few I don’t recognize). I also bought Devil’s Gulch cheese from Cowgirl Creamery and Fig and Black Sesame Jam from Blue Chair Farms which made an excellent and simple appetizer. Just add crackers.

I didn’t have any particular dish in mind when I selected these vegetables. I was buying purely with my senses and allowed myself to be seduced by their glorious colors. Once home I decided to make a winter version of pasta primavera and serve roasted, marinated beets on the side. The resulting dish was very colorful and delicious! Plus I could feel good knowing I was supporting some local hardworking folks.

Fusilli with Braised Greens and Asparagus

Servings: 4
Time: 30 minutes
Difficulty: easy
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Fusilli with Braised Greens and Asparagus

3/4 pound whole-wheat fusilli

4-6 cups mixed greens (chard, kale, etc), chopped and rinsed

1 bunch asparagus, sliced into 1 or 2 inch pieces

1/3 cup pine nuts

2 tablespoons olive oil (or a combination of butter and olive oil)

4 sliced garlic cloves

1/4 teaspoon red chile flakes

1/2 teaspoon kosher salt

1/2 cup vegetable broth

Freshly shredded parmesan cheese (optional)

Cook pasta as package directs. Drain and set aside.
If your pine nuts are not toasted, heat them in a dry pan over medium heat for a few minutes. Set aside.
Add oil to pan, add garlic and chile flakes. Cook stirring until fragrant, about a minute.
Add asparagus and salt. Cook for a minute or two.
Add greens and broth. Cover and cook until greens are tender, about 5 minutes, stirring several times.
Stir in pasta and pine nuts.
Top with parmesan cheese (optional)

Balsamic Marinated Beets

Servings: 2-4
Time: 80 minutes
Difficulty: easy
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Balsamic Marinated Beets

small bunch of beets

1-2 Tbsn olive oil

1 orange (optional)

Marinade/Dressing(see directions below)

Cut tops off of beets taking care not to cut into beet. Leave skin and tails intact. Wash, dry and place beets in a baking dish (or a large piece of aluminum foil). Drizzle with olive oil. Cover with foil and cook for about an hour at 425 degrees. Larger beets might take longer. They should be easy to slice with a knife.
Remove from heat and let cool. Skins will come off easily. Use a papertowel to keep your hands from getting red.
Peel orange and slice crosswise into thick slices. Section into triangles.
Slice beets. You can marinate them for 30 minutes or overnight, or you can arrange them on a plate, top with orange sections and drizzle with balsamic dressing.

Marinade: Combine 1/4 cup balsamic vinegar, 1/4 cup red wine vinegar, 1/4 cup olive oil, 1 minced shallot, salt and pepper.

Wheatless Wednesday – Mushroom & Barley Soup with Cannelini Beans

by joycevandenbergporterMarch 5, 2014

Is Barley the smarter but less popular sister? Back in Medieval times barley was widely consumed and was one of the first grains cultivated by humans. Barley beer was thought to be one of the first alcoholic drinks developed by Neolithic humans. (Yes, that long ago) Barley later on was used as currency which makes me think it was pretty important back then. (Wikipedia) Barley is a nutritional powerhouse. According to the FDA, barley’s soluble fiber reduces the risk of coronary heart disease and can lower cholesterol. Barley also contains insoluble fiber, which reduces the risk of Type 2 diabetes and colon cancer. Barley is virtually fat-free, cholesterol-free and gluten free. Who knew our ancestors were so smart?

Did you know that barley is the number 4 produced grain in the US (behind wheat, rice and corn)? It is grown in more than half of US states, so why is barley not thought of as a regular rice, potato, wheat option at our dinner table? Where is it going? According to the Barley Growers Association over half of barley goes to feed animals sold for food, 44% is made into malt for beer and whisky, 3% is for seed and just 2% is food for humans. I guess we are more likely to be drinking our barley than eating it.

I admit that I’m guilty. I have never made anything with barley. My son and creative chef, Eric, who knows I have a new-found quest to seek out wheat free options, suggested I make a version of his barley soup (and I just happened to have a package of Black Barley in my pantry that I didn’t know what to do with). Now that California is finally getting our winter (read seven days in a row of much needed rain) the thought of a big pot of soup bubbling away in my kitchen sounds pretty appealing. It warms up your house and your heart from the inside out.

Black barley is a whole grain that has been prized for generations in Ethiopia. It has a chewy texture and dark purplish black appearance. It can also take 3 or 4 hours to cook so be forwarned. Pearl barley, which is the variety typically found in supermarkets, is processed to remove some of the outer bran layer, but unlike with processed rice which has lost most of it’s food value, barley retains significant amounts of fiber and nutrients because the fiber in barley is located throughout the entire kernel and not just in the outer layer. Pearl barley cooks in about 30 to 40 minutes. I have also heard that there is a fast cooking barley but I don’t know where you can get it. Regardless of which kind you use, follow the cooking instructions on the package and then incorporate it into the recipe. You can substitute any bean or legume for the cannellini beans which adds a little protein boost. I think Eric often uses lentils which sounds like a good combination. Feel free to use beer instead of sherry for twice the barley power. Stay warm and dry…

Mushroom and Barley Soup with Cannelini Beans

Servings: 4-6
Time: 30 minutes - over 2 hours
Difficulty: easy
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1 cup barley, black, pearled or quick cooking

1 cup cannellini beans, cooked

1 Tbsn olive oil
1 small or 1/2 large onion, diced
1 garlic clove, minced
1 large carrot, chopped
1 small zucchini, chopped
10 ounces sliced mushrooms, any kind
1/2 tsp dried thyme
1 tsp dried oregano
1 quart vegetable broth
2 tbsp dry sherry

Rinse barley to remove any lingering dust or debris and cook according to directions, as different types of barley require varying cooking times.
Heat oil in a soup pot or Dutch oven. Cook onion, garlic and carrots on medium heat until softened
Add dried herbs, vegetable broth, beans, barley, sherry, zucchini and mushrooms and simmer for about 20 minutes.
Salt and pepper to taste.

Orange-Kissed Seed Crackers with Red Pepper & Rosemary Spread

by joycevandenbergporterFebruary 19, 2014

I was saved from a Cambazola guilt trip a few days ago when my dog ate almost an entire wedge on the way home from the store. I can’t really blame her as it fell out of the bag as I turned the corner and landed at her feet. I’m sure she couldn’t believe her luck -like manna from heaven! Of course, I had to find something else to serve our guests, but it meant I didn’t get any either.

When it comes to appetizers I am a cheese and crackers girl. I will walk straight by the fancy hors d ‘Oeuvres and head right to the cheese platter, especially if it includes Cambazola or some other soft, aromatic (read stinky) cheese or spread. I may hang out at the veggie platter for a while too but I have been known to make crackers with cheese or dip most, if not all of my dinner. Unfortunately, cheese, while delicious, is pretty fat laden and high calorie (especially if you can’t step away from the table) and crackers don’t usually add much nutrition. Knowing my weakness, I am always looking for a healthier alternative and I think I’ve found one!

While perusing the ‘Vegetarian Everyday’ cookbook by Frankiel and Vindahl, I stumbled upon the Orange-Kissed Seed Crackers. The photo was beautiful and the name, oh so cute. They are gluten free and nut free multi-seed crackers that are really good for you. You can use amaranth, quinoa or almond flour, all of which are highly nutritious and make a good cracker base. Three pages later I spotted the Red Pepper & Rosemary Spread, gorgeous orange-red in color, made from roasted red peppers and sunflower seeds with a bit of spice from cayenne pepper and fresh rosemary. This spread uses no oil and gets it’s creaminess from blending the peppers in a food processor with sunflower seeds. The combination of these two is pretty addictive, although the crackers would be pretty good with Cambazola too. 🙂

The cracker recipe calls for many seeds that I have never used and I wasn’t sure how easy they would be to find. I didn’t find hemp seeds so substituted poppy seeds but I’m sure other seeds can be substituted as long as the total quantity is the same. Here is the rundown on what each seed has to offer from a nutritional standpoint. Flax seeds are rich in omega-3 fatty acids, fiber, zinc, iron, calcium, and Vitamin E. Pumpkin seeds, also known as pepitas, are chock full of magnesium, manganese, phosphorus, tryptophan, and iron. They’re also a good source of copper, zinc, and Vitamin K. Sesame seeds are loaded with copper and manganese, and also have plenty of calcium, magnesium, tryptophan, and iron. Sunflower seeds are a tremendous source of Vitamin E and are also rich in Vitamin B1. Hemp seeds are rich in protein, calcium, fiber, and omega-3 fatty acids. (www.qualityhealth.com). Throw in quinoa flour and you’ve got a grain free, gluten free, protein and vitamin packed and very savory cracker you can gobble up guilt free. You may not even have to make dinner…

Orange-Kissed Seed Crackers

1/2 cup sunflower seeds
1/2 cup sesame seeds
1/2 cup flax seeds, ground
1/2 cup hemp seeds
scant 1 cup amaranth, quinoa or almond flour
1 1/2 tsp sea salt
1/4 cup olive oil
2 Tbsn freshly squeezed orange juice (optional)
1 Tbsn honey or maple syrup(optional)

Preheat oven to 300 degrees
Combine all the seeds in a medium bowl. Scoop out about a quarter of them and reserve for the topping.

Add flour, salt and olive oil with 1 1/4 cups water and stir to combine. It should be loose. Add more water if it seems thick. It will evaporate during cooking.
Line 2 12 x 24 in. baking sheets with parchment paper. Pour half the batter over the paper onto each pan and use a spatula to spread the batter as thinly as you can.

Bake for 25 minutes.
Whisk together the honey and orange juice (if desired) in a small bowl.
Remove the baking sheet from the oven and brush the cracker with the glaze and sprinkle with the reserved seeds
Cut into 2 inch pieces and bake for 30 minutes more or until they are crunchy.
Cool on a wire rack.

NOTE: I followed the recipe pretty closely but next time I would add a bit more maple syrup or honey to make the seeds stick better. I will also try another type of flour with a less earthy taste and sprinkle some coarse or flaked sea salt on top as well.

Red Pepper & Rosemary Spread

3 large red bell peppers, halved and seeded

2/3 cup sunflower seeds

pinch of cayenne pepper

sea salt

juice of 1/2 lemon

2 sprigs of rosemary

Roast the peppers on a baking sheet and roast for about 40 minutes, or until slightly charred. Remove from the oven and leave to cool.
Meanwhile, toast the sunflower seeds, cayenne and salt in a dry frying pan over medium heat for a few minutes.
When the peppers have cooled, peel away the skin and roughly chop.
Place all ingredients in a food processor or blender and puree until smooth. Adjust seasoning if necessary.
Will keep in an airtight container for 2 weeks.

NOTE: You can also roast the peppers on broil or on the grill. They peel more easily if you put them in a paper bag while they cool.

Meatless Monday-Warm Lentil Salad with Roasted Squash & Shaved Brussels Sprouts

by joycevandenbergporterFebruary 17, 2014

Is it really still winter? You would never know it by the sun shining outside on this beautiful morning. (Sorry my East Coast friends…) I’m still hoping for more than four days of rain before I will admit to Spring. Days are still short though,so there isl a chill to the air by dinnertime calling for hearty dishes to fill the belly. Winter vegetables like gorgeous butternut squash and Brussels sprouts are abundant and so delicious! Each one of these dishes is great on its own but combine them with lentils and you’ve got a winner.

I am pretty passionate about lentils. They come in many colors and sizes and I love them all. Brown and red lentils are great in soups and stews but my absolute favorite is the French green lentil (Le Puy) which is considered the top dog in the lentil world. Lentils are actually named for their lens shape (Lens culinaris) and green lentils maintain this shape when cooked which is why they don’t get mushy. Green lentils are delicious and can transform a salad or side dish into a protein packed meal. Lentils have the third highest amount of protein of any legume or nut (after soybeans and hemp) and contain dietary fiber, vitamins and minerals, including iron. For this recipe I added roasted red pepper which gives the lentils a distinctive flavor. Roasting peppers is very easy but in a pinch you can also buy them in jars already roasted. They can be roasted in the oven on high heat, on your grill or over an open flame on your stove. I just put the whole pepper on the lowest rack in my oven while preheating it for the squash and turned it every 5 minutes or so to char on all four sides. Then let it cool in a paper bag and the skin slips off really easily. Tossing the lentils in vinaigrette is the final touch and gives you a chance to add fresh herbs and spices.

Butternut squash is another versatile and nutrient rich food. It can be roasted, mashed, stuffed, pureed and baked into muffins and casseroles. My favorite way to prepare squash is very simple, drizzled with olive oil and roasted with salt and pepper. Sometimes I splash a bit of balsamic vinegar over it before cooking to intensify the gorgeous orange color and bring out its natural sweetness.

My husband loves Brussels sprouts and I am always looking for new ways to prepare them. Right now they are in season so its a good time to add them into your diet if you haven’t already. Brussels sprouts are another food powerhouse, in the cruciferous family like broccoli and kale. They contain sulforaphane which is believed to have anticancer properties and indole-3-carbinol which boosts DNA repair and is thought to block the growth of cancer cells. Boiling Brussels sprouts somewhat lessens their cancer fighting potency (probably the good stuff gets thrown out with the water) but roasting and sautéing does not. (Wikipedia) In this dish, I have paired them with sliced shallots, garlic and toasted pumpkin seeds for a tasty and pretty dish.

Warm Lentil Salad

Servings: 6
Time: 30 minutes
Difficulty: easy
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1 cup green lentils
2 1/2 cups vegetable broth
1 red bell pepper or 4 oz jar roasted red peppers
2 tablespoons coarsely chopped fresh cilantro
1 shallot, finely diced
1 clove garlic, chopped fine
1/2 teaspoon ground cumin

1 Tbsn red wine vinegar

1 tsp balsamic vinegar

1/2 tsp dry mustard
3 tablespoons extra virgin olive oil
Salt and pepper to taste

2 Tbsn crumbled feta(optional)

Roast whole red pepper in a hot oven or over an open flame turning to char all four sides. Put in a paper bag and let cool. Remove peel and seeds. Cut into small dice.

Saute shallot and garlic in 1 tablespoon oil. Add vegetable broth and lentils and simmer lentils 15 or 20 minutes, or until just soft but not mushy. Set aside with lid off to stop the cooking process.
To make vinaigrette, combine red wine vinegar, balsamic, 2 tablespoons olive oil,, garlic, mustard and cumin in a medium bowl with a fork or whisk. Season with salt and pepper to taste.
Place the lentils, peppers and cilantro in a medium bowl.
Toss with vinaigrette and top with feta if desired.

Roasted Butternut Squash with Cumin and Balsamic

1 butternut squash

2 Tbsn olive oil

1-2 Tbsn balsamic vinegar

1/2 tsp cumin

salt and pepper to taste

Peel and seed squash. Sometimes this is easier if you cut it in half and then crosswise in half again. Cut into 1 inch dice.
Place in a glass pan and drizzle with olive oil. Sprinkle with cumin, salt and pepper and a splash of balsamic vinegar.
Roast in a 400 degree oven for about 30 minutes, stirring several times, until soft.

Shaved Brussels Sprouts and Shallot Saute

Servings: 4
Time: 20 minutes
Difficulty: easy
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1 3/4 pounds brussels sprouts

2 tablespoons butter

3 tablespoons olive oil

12 medium shallots, thinly sliced (about 2 cups)

6 garlic cloves, thinly sliced

4 tablespoons pine nuts or pepitas (shelled pumpkin seeds)

2 tablespoons fresh lemon juice

Thinly slice brussels sprouts into circles. Easiest done with a food processor or mandolin. Don’t worry if you end up with some loose pieces.
Roast pine nuts or pepitas in a small dry pan for several minutes until they turn golden. Remove from heat and set aside.
Saute shallots in butter and olive oil in large pan over medium heat. about 3 minutes. Add garlic and cook 1 minute.
Increase heat to medium high and add brussels sprouts, sauté until tender, about 8 minutes.
Add pine nuts and lemon juice. Season with salt and pepper to taste. Serve warm.

Meatless Monday – Black & White Chili with Garlic Toast

by joycevandenbergporterFebruary 3, 2014

Welcome to my first post as an official blogger for MeatlessMonday.com, a group that started the Monday Campaigns to promote health and being kind to the planet. Their concept is simple. Just go meat free one day a week. Meatless Monday has since turned into a global movement (active in 29 countries) with a wide network of participating hospitals, schools, worksites and restaurants around the world. You can read more about the history and concept by clicking on my ‘Why Meatless Monday” tab or the Meatless Monday icon on my sidebar.

Now that it has finally rained in California, and the groundhog has determined another 6 weeks of winter (we are relieved here in the parched West, although our East Coast friends are probably feeling done already) its time to bring back the hearty soups and stews. Black and White Chili is a tasty vegetarian (vegan, if you omit the dairy toppings) version of an old favorite. This is a great party or family dish to share with a large group. Just stack some bowls or mugs next to the pot of hot soup and set up a ‘Toppings Bar” with sliced avocado, scallions, various shredded cheeses, chopped jalapenos, chopped cilantro and sour cream or non-fat yogurt. The chili goes great with warm corn or flour tortillas that can be rolled into casual burritos. My favorite side though is garlic toast made with fresh sourdough or ciabatta. Its a great way to use day old bread too. Just add a tossed salad and you’ve got a complete meal. For a creamier chili you can stir up to one cup sour cream right into the chili just before serving . To spice it up add more cayenne. For a less spicy version, reduce or omit the cayenne pepper and use half the green chilis.

Beans are one of nature’s perfect foods. They are an excellent source of protein, fiber and complex carbohydrates and low in saturated fat. They are flavorful, packed with nutrition and inexpensive to boot. Beans are very versatile and can be made to suit any palette. What more could you ask for?

Tip: Canned beans are very convenient and I like to keep a supply in my pantry, however dry beans are inexpensive and easy to prepare. They just take a little planning ahead. Soaking the beans helps remove some of the indigestible sugars that cause a gassy belly. The traditional way to prepare beans is to rinse and cover with 2-3″ cold water. Soak 8 hours or overnight. Drain. Or you can Quick Soak them; rinse dry beans and cover with 2-3″ cold water. Bring to a boil and boil 2 or 3 minutes. Remove from heat, Cover and let sit for 1 – 3 hours. Drain. To cook the beans, cover with 2’ clean water and cook 45 minutes to 3 hours depending on type of bean. Cooked beans should be tender but not falling apart.

Black and White Chili

Servings: 6
Time: 30-40 minutes
Difficulty: easy
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1 tablespoon extra-virgin olive oil
1 cup chopped onions
2 cloves garlic, minced

2 4 oz cans diced green chilis

1-2 zucchini, chopped
4 cups vegetable broth

1 tablespoon chili powder

1 teaspoon cumin

1/2 teaspoon cayenne pepper (optional) 1/2 teaspoon salt

2 (15.5-ounce) cans black beans or one cup dry beans (cooked-see tip above)
2 (15.5-ounce) cans cannellini or great northern beans or one cup dry beans (cooked-see tip above)

Toppings: (Optional)

Sour Cream or plain yogurt

Shredded jack, jalapeno jack or cheddar cheese

Sliced avocado

Sliced scallions

Minced jalapenos

Chopped cilantro

Saute onion in olive oil until translucent. Add garlic, chilis and zucchini and cook another couple of minutes
Add broth and spices and stir to mix
Add cooked beans. If using canned beans, rinse them well. Simmer for 20 or 30 minutes.
Serve with toppings as desired.

Garlic Toast

4 cloves garlic, minced

2 tablespoons butter

2 tablespoons olive oil

1 loaf crusty bread, sliced

3 tablespoons grated cheese, Parmigiano or Romano, optional

Chopped fresh parsley

Combine garlic, butter, and oil in a microwave safe dish or in a small saucepan and heat until butter is melted. Stir to combine.
Toast bread under broiler until its golden brown in color. (Watch carefully as it burns quickly)
Brush bread liberally with garlic oil. Sprinkle with cheese, if using, and parsley. Return to broiler for about a minute.

Wheatless Wednesday – Oat Nut Bars

by joycevandenbergporterJanuary 29, 2014

WARNING – HIGHLY ADDICTIVE! I am often looking around the kitchen for something quick to eat with my morning coffee without making a whole production. Most convenience foods are not very good for you, even if the packaging tells you otherwise. So when I saw this recipe in Bon Appetite (January, 2014) I thought it could be just the thing. Boy was I right (or wrong)! These are so delicious that its hard to eat just one. Luckily, they are loaded with nutrition. They are made with 100% whole grains, seeds and nuts which means the bran and the germ are left intact which is where most of the nutrients are. I used whole almonds, sesame seeds and added coconut flakes, since I love all things coconut, and really like the result. I would also recommend having coconut oil in your pantry as one of the ‘good’ oils with many health benefits. The maple syrup, even though it’s natural, is mostly sugar, but unlike white sugar it is also a very good source of zinc and Manganese and the dates add multiple vitamins and minerals.

When I first tasted them, I thought chewy was the way to go, until I re-baked half of the slices and tried them crunchy. Wow, they got even better!! My taste testers also preferred the crunchy over the chewy by a slight margin. I can easily see these oat nut bars becoming an easy breakfast go-to as well as a great energy boost to get through the afternoon slump. Try them toasted and topped with yogurt or cream cheese or my favorite way, just on their own.

Oat Nut Bars

Servings: 16-18 bars
Time: 2 hours
Difficulty: easy
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Oat Nut Bars with Coconut

Nonstick vegetable cooking spray

6 large Medjool dates, pitted and finely chopped

1 cup pure maple syrup

2 Tbsp unsalted butter or coconut oil

2 cups old-fashioned oats

1/2 cup raw almonds, hazelnuts, pecans, walnuts or cashews

1/2 cup shelled pumpkin seeds (pepitas)

2 Tbsp amaranth or sesame seeds

1 cup unsweetened coconut flakes (optional)

1/2 tsp kosher salt

Preheat oven to 350 degrees. Lightly coat an 8 1/2×4″ loaf pan with nonstick spray and line with parchment paper, leaving an overhang on long sides. Spray parchment.

Bring dates and maple syrup to a boil in a small saucepan, reduce heat to medium-high, stirring often, until dates are very soft and maple syrup is slightly reduced, 8-10 minutes. Remove from heat and stir in butter/coconut oil until it is melted. You can mash the dates with a fork or blender if desired.

Toss all other ingredients in a large bowl. Pour date mixture over the top and mix until evenly coated. Scrape half of the mixture into prepared pan and press very firmly and evenly with a wooden spoon or spatula to compress it as much as possible (Important)
Add remaining oat mixture and press until very tightly packed into pan.
Bake until loaf is darkened in color and firm around the edges, and center gives just slightly when pressed, 45-50 minutes. Tent with foil if browning too quickly.

Transfer pan to a wire rack and let cool in pan before turning out (it can even sit overnight). Cut into 1/2’thick slices with a serrated knife.

For crisp bars, lay slices on a baking sheet and bake at 350 degrees until golden brown 8-10 minutes (turning once), or toast in a toaster oven.
Makes about 16 bars. Bars should keep five days, tightly wrapped at room temperature (if they last that long!)

Meatless Monday – Black & Wild Rice with Roasted Squash

by joycevandenbergporterJanuary 27, 2014

Forbidden Rice, the name conjures up visions of colorful satin, harem pants and priceless jewels. Forbidden rice (also called black or purple rice) may have gotten its name from ancient China when it was considered the finest grain (due to its rarity and high nutritional value) and only emperors were allowed to eat it. Luckily for us, forbidden rice is much more readily available and is becoming more popular as a food staple. It has a wonderful nutty flavor and consistency, and that glorious color that turns your rice dish into a masterpiece – plus its loaded with fiber and nutrition. ‘Black rice was proclaimed as a ‘superfood’ worldwide largely thanks to an important piece of research by Dr. Zhimin Xu, titled “Black rice rivals pricey blueberries as source of healthful antioxidants”. The research stated that “just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants”‘ (Wikipedia)

I love forbidden rice, pretty much any way I’ve ever had it, but have to admit that this recipe from Bon Appetite (January, 2014) is simply the best. I decided to try it because the photo in the magazine was just so beautiful, but as I was making it, I thought some of the ingredients (like pomegranate seeds and microgreens) seemed out of place so I was tempted to leave them out. I’m glad I didn’t because every ingredient adds another unique burst of flavor. I tasted the dish both with the honey, vinegar dressing and without. Both ways are good but the dressing makes it taste a bit more like a salad rather than a main course. I did not have pistachios so substituted pepitos (shelled pumpkin seeds) which tasted great. You can also substitute sprouts or fresh herbs like cilantro or parsley for the microgreens. This dish is meant to be served at room temperature which makes it perfect to bring to a party or for a buffet. Sometimes its nice to have a fuss free meal that doesn’t have to be served piping hot. You can make it ahead and chill it in the refrigerator (without the microgreens). Just bring it to room temperature, add the greens and toss.

I was inspired to make a Caesar salad when I saw a package of Kali Parmesan Crisps in Whole Foods. They add a delicious salty crunch in place of croutons. I looked up the recipe out of curiosity. Its only finely shredded parmesan cheese, spread into circles and baked for 5 minutes. Next time I will make them at home.

Ingredients:

1 1/2 cup black rice

1/2 cup wild rice

kosher salt

1/2 medium or 1 small butternut squash

1/2 cup olive oil

1/4 cup red wine vinegar

2 tsp honey

2 scallions, thinly sliced

1 cup pomegranate seeds

1 cup microgreens (or parsley or cilantro)

1/2 cup pistachios (or pepitas – shelled pumpkin seeds)

Cook black rice and wild rice in a large pot of boiling water with about 4 cups vegetable broth or salted water about 35 minutes or until tender. Remove from pot into a large bowl.

Preheat oven to 450. Half, seed and peel the squash and cut into cubes. I found a small squash so used the whole thing. Place squash cubes in a baking dish and toss with 1/4 cup olive oil. Season with salt and pepper.

Roast squash 20 to 25 minutes, stirring a couple of times. Remove from heat and let cool.
Whisk vinegar, honey and 1/4 cup oil in a large bowl. Add rice, squash, pomegranate, microgreens and pistachios; toss to combine.

Black and Wild Rice with Roasted Squash

Servings: 6
Time: 45-60 minutes
Difficulty: medium
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1 1/2 cup black rice

1/2 cup wild rice

kosher salt

1/2 medium or 1 small butternut squash

1/2 cup olive oil

1/4 cup red wine vinegar

2 tsp honey

2 scallions, thinly sliced

1 cup pomegranate seeds

1 cup microgreens (or parsley or cilantro)

1/2 cup pistachios (or pepitas – shelled pumpkin seeds)

Cook black rice and wild rice in a large pot of boiling water with about 4 cups vegetable broth or salted water about 35 minutes or until tender. Remove from pot into a large bowl.
Preheat oven to 450. Half, seed and peel the squash and cut into cubes. I found a small squash so used the whole thing. Place squash cubes in a baking dish and toss with 1/4 cup olive oil. Season with salt and pepper.
Roast squash 20 to 25 minutes, stirring a couple of times. Remove from heat and let cool.
Whisk vinegar, honey and 1/4 cup oil in a large bowl. Add rice, squash, pomegranate, microgreens and pistachios; toss to combine.

Caesar Salad with Parmesan Crisps

Servings: 4
Time: 15 minutes
Difficulty: easy
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Black Rice Caesar

1 head romaine, cleaned and cut

cherry tomatoes(optional)

scallions, thinly sliced

parmesan crisps (homemade or packaged)

Arrange vegetables in a bowl and toss with dressing. Top with crisps.

Dressing: Mix all ingredients in a blender or food processor.

6 cloves garlic, mashed and minced
1 tablespoon Dijon mustard
1 tablespoon Vinegar
2 tablespoons mayonnaise
1/2 cup olive oil
Salt
Pepper
Lemon juice
Minced anchovy fillets (optional)

Meatless Monday-White Bean & Swiss Chard Soup, Arugula Salad and Dark Chocolate Bark

by joycevandenbergporterJanuary 13, 2014

Looking for a great NFL Playoff Game dinner idea? I had the pleasure of trying this lovely soup at a football party last week, compliments of Barbara McCrum. It was really delicious. I know I went back for seconds! Barbara served the soup with an arugula salad with toasted marcone almonds and crumbled goat cheese tossed in vinaigrette. To top it off, Dawn O’Dell made the most decadent dark chocolate bark with coconut, dried fruit and sea salt. We were all licking every last bit of chocolate off our fingers, it was that good. I am off to Cuba this week so will not be in my kitchen, however, I am featuring Barbara and Dawn as my guest chefs today. Thank you Barbara and Dawn for sharing!

The White Bean & Swiss Chard Soup is vegan, low fat and loaded with nutrients and protein. It is surprisingly creamy even though there is no milk or cream (due to pureeing some of the beans). You can substitute any dark leafy green for the swiss chard. The chocolate bark is also vegan and using a 70% chocolate makes it super rich in antioxidants and considered a superfood. The nuts and fruits add good oils plus vitamins and minerals, so this is a yummy dessert you can feel good about eating!

Of course after that fun party and delicious meal, I had to run out and buy the cookbook that both of these recipes came from, “It’s All Good” by Gwyneth Paltrow. This is a great cookbook for those on special diets, like vegan, gluten free or elimination, or even just for people who want to eat well. It is not vegetarian but features really healthy and fairly simple but delicious recipes. If we can all look like Gwyneth Paltrow, even better! I’m sure GMD will be seeing more from this cookbook…

White Bean and Swiss Chard Soup

Servings: 6
Time: 45-60 minutes
Difficulty: easy
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2 Tbsn olive oil

2 leeks, thoroughly washed and finely chopped

1 large yellow onion, finely diced

2 garlic cloves, minced

1 bay leaf

Coarse sea salt

4 cups vegetable stock

14 oz can cannellini or gigante beans

1 bunch swiss chard, leaves roughly chopped and stems discarded

Freshly ground pepper

Heat the oil in a large, heavy pot over medium heat. Add the leeks, onion, garlic and bay leaf along with a heavy pinch of salt and cook, stirring now and then, until softened but not browned, 10 minutes.
Add the vegetable stock and the beans to the pot and turn up the heat. Once the soup comes to a boil, lower the heat and simmer until everything has completely softened and the soup is wonderfully fragrant, about 20 minutes. Remove and discard the bay leaf.
Carefully puree 2 cups of the soup in a blender or food processor and return it to the pot. Add the swiss chard and cook over medium high heat just until they’ve wilted, about 3 minutes. Season the soup with salt and pepper to taste.
Serve with a fresh tossed salad.

White Bean & Swiss Chard Soup

Dark Chocolate Bark

Servings: 6-8
Time: 30 minutes
Difficulty: easy
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Dark Chocolate Bark with Coconut, Almonds & Sea Salt

7 oz good quality dark chocolate (like Green & Black’s 70% bars), roughly chopped

2 Tbsn sliced almonds, roasted

2 Tbsn combination dried apricots, cherries and golden raisins, chopped

2 Tbsn unsweetened coconut flakes

1 tsp Maldon sea salt

Line a sheet pan with parchment paper and set aside.
Bring a small pot of water to a boil, then lower to a simmer. Put the chocolate in a glass or stainless steel bowl and set it over the pot of water. Stir the chocolate until it’s completely melted and immediately pour it onto the prepared pan.
Evenly sprinkle the rest of the ingredients over the chocolate.
Put the pan in the freezer until the chocolate sets, about 15 minutes. Break the chocolate into pieces and eat immediately, or store at room temperature in an airtight container if your house is cool or in the refrigerator if its summertime.

Chef’s Tip: The more you stir or whisk the chocolate, the shinier it gets. Feel free to use other dried fruits and nuts like cashews, hazelnuts, dried cherries, spicy red chili flakes,

etc.

Meatless Monday – Tom Kha Tofu & Spicy Thai Salad

by joycevandenbergporterDecember 30, 2013

Tom Kha Tofu & Spicy Thai Salad

Tom Kha Gai, or Thai Coconut Chicken soup is a very flavorful soup usually made with coconut milk, galangal and lemongrass. I had it the first time in the 80’s at San Francisco’s Thep Lela Restaurant and fell in love. I wanted to try a vegetarian version so opted for Tom Kha Teohu (tofu). Tofu works really well in this dish, which as a main course is a nice but light dinner. I paired it with a Thai inspired salad featuring napa cabbage and other julienned veggies tossed in a spicy Asian style vinaigrette.

I tried to include many substitutions for hard to find ingredients. I don’t think you should have to restock your pantry for one meal, however, if you like Thai or Asian food, many of these ingredients are worth having on hand. I’m sure purists wouldn’t agree with me but I would rather make a great meal with what I have on hand and not worry if it’s not perfect or authentic. I figure my only truly authentic Thai meals will be consumed while on vacation in Thailand surrounded by all the beauty and color of the country. Lime zest and juice can be substituted for kaffir and ginger root or paste for galangal root. Several options are listed for red chili peppers which are fairly seasonal. I would not recommend using lite coconut milk unless you reduce the volume of broth which also reduced your yield. Vegans can use 1 teaspoon salt instead of fish sauce. To make this a more filling dish add more vegetables (snow peas and red bell pepper are good choices). Enjoy!

Tom Kha Tofu

1 can coconut milk

3 cups vegetable broth

6 kaffir lime leaves (or 1 T lime zest and1/8 cup lime juice

4-5 quarter-size slices, peeled fresh galangal or ginger

1 stalk fresh lemongrass or lemongrass paste

1 container extra firm tofu

2 cups shitake, button or crimini mushrooms

1 zucchini, halved lengthwise and thinly sliced into half circles

1 tablespoon Thai or Vietnamese fish sauce (Optional)

1 teaspoon sugar

1 red chili pepper, sliced into thin rings, 8-10 dried Thai birds eye peppers or 1 teaspoon Thai chili paste

small bunch fresh basil, leaves only or 1 T dried Thai basil

Drain the tofu and slice it lengthwise into 8 equal pieces. Place the pieces on a couple of layers of papertowels and cover with a couple more. Press gently to get out water. Set aside.
Cut the lemongrass into a 6 inch piece, using only the bottom white part. Pound it with the side of a cleaver or mallot to release the flavor. You should be able to smell the lemongrass. Cut into 2 inch pieces and pull apart
Bring the broth to a boil in a medium stockpot. Add the galangal, lemongrass, sugar and lime. Simmer 10 to 15 minutes.
Taste the broth. If it has enough flavor, you can remove the solids with a slotted spoon. Or you can leave them in for added flavor but you will have to warm your guests which items aren’t edible.
Add the coconut milk, chilies, fish sauce and simmer for another 5 minutes or so.
Taste your broth. If it is too sour, add a bit more sugar. Or you can add salt to taste.
Add the tofu. Turn down or off until shortly before you are ready to serve.
Turn the heat to medium, add mushrooms,zucchini and fresh basil leaves and cook about 5 minutes. Serve hot.

Spicy Asian Salad

1/2 red bell pepper

3 Green Onions

1/2 Napa cabbage

1 large carrot

1/2 cup slivered almonds toasted in a dry skillet for about 5 minutes or until slightly golden

Slice red pepper and napa cabbage thinly and separate. Julienne carrot(a Cuisinart or mandolin makes it easy). Cut scallions into 2 or 3 inch sections and sliver. Combine all ingredients.

Dressing:

1/4 cup white vinegar

1/4 cup vegetable oil

1/8 cup rice vinegar

dash sesame oil

1T Soy Sauce

1 tsp .Chili Paste (Optional)

1 Garlic Clove (minced)

1/2 tsp sugar

Combine vinaigrette ingredients and toss with veggies.

Meatless Monday – Roasted Acorn Squash with Wild Rice Stuffing

by joycevandenbergporterDecember 23, 2013

Acorn Squash with Wild Rice Stuffing & Pear and Cambozola Salad

When I was a kid, my Mom used to roast acorn squash with butter and brown sugar. My favorite part was the little pool of melted brown sugar and butter that would form in the hollow. Yum! This is a more grown up version, suitable as a vegan main course. It kind of reminds me of a Thanksgiving stuffing but without the turkey. This dish is very impressive looking and is great for dinner parties or as a holiday centerpiece. It has that perfect salty, sweet combination and the toasted pecans give it a satisfying ‘meatiness’. I love the natural heart shape. It would be a great Valentine’s Day dish! Vegans should omit the Campozola or replace it with sliced avocado or vegan cheese. Serves 4-6 (Makes enough stuffing to fill 2 large or 3 small squash)

Acorn Squash with Wild Rice Stuffing

Ingredients:

½ cup dried brown rice
¼ cup dried wild rice
2 cups vegetable broth
1 cup fresh brown mushrooms, wiped clean and sliced
2 acorn squash
1-2 Tbsp. maple syrup or brown sugar
1 -2 Tbsp olive oil
1 medium onion, finely diced
¼ cup dried currants (or unsweetened dried cranberries)
¼ tsp salt
¼ tsp. pepper
½ cup pecans

Cook the brown and wild rice together with vegetable broth.
Heat the oven to 400° and place a rack in the middle position.

Cut squash in half with a sharp knife and remove the seeds. Use a dry paper towel to get the rest of the stringy bits.
Place the squash, cut side up, on a baking sheet, and brush olive oil on the tops and insides of the squash halves. Brush maple syrup (or sprinkle with brown sugar) on the tops and insides as well, and season with salt and fresh pepper. Roast in the oven for about 30 minutes, until you can pierce it with a fork but not yet soft.

Toast the pecans in a dry pan for a few minutes, until they become aromatic and start turning brown.(You can also toss them first in melted butter or coconut spread for an even more delicious taste). Let cool.
Saute the onion in 1 Tbsp olive oil in a large pot until soft. Add fresh mushrooms, if using, and cook another couple of minutes.
Remove from heat and stir in the cooked rice, pecans, and currants. Add salt and fresh pepper to taste.
Scoop one quarter of the rice filling into each of the roasted squash halves. It’s a bit messy, so I found it easier to move the squash to a plate for filling and then put it back into the pan.

Continue roasting the squash for 20 to 30 minutes more. It should be completely tender and the stuffing hot. You should hear it sizzling.
Serve warm.

Pear and Cambozola Salad

1-2 d’Anjou or Bosc pears

8 red globe grapes

1 wedge Cambazola Blue cheese (camembert or brie work well too)

2-3 cups mache or mixed salad greens

Vinaigrette (2 Tbsn olive or avocado oil, 1 Tbsn red wine vinegar, 1/4 tsp Dijon mustard, dash salt and pepper)

Cut pears in half lengthwise, core using a melon baller and thinly slice lengthwise.(Easiest done with cut side down)
Slice grapes
Cut 4 thick slices of cambazola
Wash and dry greens and toss in vinaigrette.
Place ¼ of the greens on a salad plate and arrange ¼ of the pear slices, grapes and 1 slice cambozola on top for each serving.

Meatless Monday – Butternut Squash Soup & Polenta Towers

by joycevandenbergporterDecember 16, 2013

Butternut Squash Soup & Polenta Towers

Although the sun is shining in Northern California this mid-December, it has been deceptively chilly outside, especially once the sun goes down. With temperatures below normal this past week, and another “Spare the Air Day” (an Only in Marin phenomenon, I believe, where we are not allowed to burn wood or use pellet stoves), the best way I can think of to make my house feel warm and cozy is to have a big pot of hot soup bubbling away on the stove. It won’t necessarily warm up your house like a good, old fashioned fire, but it will help your kitchen feel homey and welcoming, and smell divine. I remember my friend, Kim, once telling me that when she wanted her family to think she cooked all day, she would throw onions and garlic in a saute pan for a few minutes. She was very smart and I’m sure her family loved coming home to the wonderful smells coming from her kitchen. You can also greet your holiday guests with hot apple cider (apple cider with cinnamon sticks and cloves) which makes your home smell like Christmas.

Butternut squash soup is my standard this time of year. It’s flavorful and low fat, as are most of my dishes, since I use vegetable or chicken broth instead of the cream or cream cheese called for in many recipes. Roasting the squash first, makes it very easy to peel and retains more vitamins than peeling and boiling. The recipe calls for fresh ginger which must be minced very finely. An alternative would be to add a 1 inch peeled chunk of ginger to the soup after it has been pureed and then remove before serving. Another good short cut would be to use a teaspoon of ginger paste. This soup is especially delicious served piping hot with a dollop of cold sour cream or non-fat yogurt (My favorite is local, Straus Family European Style yogurt, made here in Marin County) and topped with toasted pumpkin seeds.

The Polenta Tower is an easy dish to make and fun to serve. It also works great on a buffet or as a fancy dish to bring to a potluck, although it works better to omit the marinara sauce. I am a big believer that cooking should be as easy as possible and will take shortcuts when available. For some recipes I would make my own polenta from scratch but not for this dish. The Food Merchants Brand, pre-cooked polenta in the tube, is perfect for this recipe. It is organic, (non-GMO), fat free, wheat free and gluten free. Best of all, it’s already in the perfect shape. There may be other brands that are just as good but this is what is in my refrigerator. The vegetables in this recipe can be altered for what is in season or what you already have. Vegetables that can be sliced into rounds work the best. Be creative and have fun with your food! Vegans should omit the mozzarella and sour cream.

Butternut Squash Soup

1 butternut squash

1 large or 2 small leeks

1 medium onion, chopped

2 Tbsn olive oil or butter

1 tsp finely minced ginger, or to taste

6 cups vegetable broth

sour cream or non-fat yogurt (optional)

¼ cup pumpkin seeds or pepitas (optional)

Cut butternut squash in half lengthwise and scoop out the seeds. You can use a dry paper towel to get the last bits of pulp. Oil a glass baking dish and place squash in the dish cut side down. Cook at 375 degrees for about an hour, or until a fork easily pierces the thickest part of the squash. Let cool.
Cut the leeks lengthwise and wash thoroughly under running water, fanning the layers of the leek like a deck of cards to remove any grit hidden in between. Slice lengthwise and chop, using the white part only.
In a large stock pot, saute leek, onion and ginger in olive oil until soft.
Scoop out squash from the shell and add to the stock pot, breaking it up with a wooden spoon.
Add 2 cups of broth and stir, cooking for another 10 minutes. Let cool slightly.
Puree the squash mixture in a food processor or blender until smooth. You may have to do it in two batches. If your puree does not come out silky smooth or you can see bits of leek, you may want to cook it a bit longer and puree it again.
Return it to a clean stock pot and add the rest of the broth. Heat on medium to low heat another 10 to 20 minutes to let the flavors blend.
Toast the pumpkin seeds in a small, dry saute pan over medium heat for a couple of minutes until they are golden and lose their raw taste. Let cool.
Ladle soup into bowls and top with sour cream and toasted pumpkin seeds.

Polenta Towers

(Makes about 8 towers)

2 cups marinara sauce (Use your favorite or make your own, recipe below)

1 18 oz tube of cooked polenta

1 ball or 3-4 boccoccini fresh mozzarella (optional)

4 smaller portobella or crimini mushrooms,

1 japanese eggplant

1 zucchini

1-2 ripe tomatoes

1 small bunch fresh basil

2-3 Tbsn olive oil

Remove plastic from polenta, cut off curved ends and cut into ½ inch rounds.
Drain mozzarella and cut into ½ inch rounds
Wash and dry eggplant, zucchini and tomato and slice them into rounds as well. Cut stems from mushrooms even with the cap and sliced in half horizontally. If they are small, leave whole. Slice mozzarella.
Wash and dry about 6 large basil leaves and slice them into ribbons.
Heat 1 Tablespoon olive oil in a pan over medium to medium high heat and saute polenta until golden on both sides. Remove and set aside.
Add another tablespoon oil, a bit of chopped garlic and saute the eggplant and then the zucchini and mushrooms, adding more oil if necessary. (Note: If you have time, you can salt the eggplant slices and let sit for 10 minutes or so. Eggplant which has ‘sweated’ usually absorbs less oil.) Remove from and set aside.
To assemble the ‘towers’, ladle ½ cup marinara sauce onto the middle of a plate. Place a polenta circle on top of the sauce, then top with mozzarella, tomato, eggplant, mushroom and zucchini, depending on their size. I usually go from biggest on the bottom to smallest on the top.
Garnish with fresh basil.

Marinara Sauce

Makes 3 cups

1 28 oz can crushed tomatoes

2 Tbsn fresh basil, finely chopped

2 cloves garlic, minced

1 Tbsn olive oil

½ tsp salt

1 tsp balsamic vinegar

Heat olive oil in a saucepan and saute garlic for a few minutes. Add basil and crushed tomatoes and stir to combine.
Bring to a boil and add salt. Simmer about 45 minutes.
Before serving add balsamic vinegar and stir to combine

Meatless Monday – Green Curry Tofu

by joycevandenbergporterNovember 25, 2013

Green Curry Tofu over Red Thai Rice

This was my first successful vegetarian meal and it has become my go to dish and a staple in our family. It’s a little bit spicy and so flavorful that even non-vegetarians (and non tofu eaters) seem to love it.

RECIPE
Ingredients:
1 globe eggplant or 2 Japanese eggplants
2 green zucchini,
1 cup brown muchrooms (Crimini or Portabella)
1 block extra firm organic tofu
2-3 Tablespoons cooking Oil (like Canola or Safflower)
2-3 Tablespoons green curry paste (use less for a milder taste)
3 cloves garlic(peeled and finely minced)
1 teaspoon fresh ginger (peeled and finely minced)
1 can coconut milk
1 Tablespoon Asian fish sauce
1 Tablespoon soy sauce
1-2 Tablespoons white Sugar
1 cup vegetable broth (as needed)
Salt

Directions:
Cut tofu into 1/2 inch cubes, place on paper towels and let drain on an inverted board. Blot with paper towels. Dice eggplant into a 1/2 inch squares and sprinkle with salt to pull the excess water out. Dice zucchini. Heat 1 tablespoon of oil and brown tofu over medium high. Remove from pan to a large plate or bowl. Repeat with eggplant and zucchini (one at a time is best) cooking only for a few minutes as you don’t want them to overcook. Reduce heat and add garlic, ginger, green curry paste, fish sauce, soy sauce and sugar. Stir until smooth and bubbling. Add tofu and vegetables back in and simmer for a few minutes. Add vegetable broth as needed if the sauce is too thick. Serve over rice. I like long grained Red Rice from Thailand with this dish. A spinach and arugula salad with avocado, fennel and oranges in a light vinaigrette is a nice accompaniment.