Category Archives: Vegan

Wheatless Wednesday – Spicy Black Bean Soup

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Hippopotamus soup?  If you lived around 6000 BC that is what you could be having for dinner.  How about a nice hot bowl of Spicy Black Bean Soup instead?  Do you love soup?  You are not alone.  Soup has a huge place in history that you are probably not aware . There is a reason why you feel better after having a hot bowl of soup. Soup has always been known as the curative for any ailment of the heart, mind, soul and body… and this old Yiddish saying says it best… “Troubles are easier to take with soup than without.”

Here are some known and little-known soup facts that I found kind of interesting (Compliments of Sara Gray)!

o Americans sip over 10 BILLION bowls of soup every single year! That’s a lot of soup!

o When was the earliest evidence of our ancestors eating soup? About 6000 BC! And guess what kind of soup it was? Hippopotamus!

o So, in the late 1700s, apparently the French King was so enamored with himself that he had his royal chefs create a soup that would allow him to see his own reflection in the bowl. Sheesh! But as a result, consommé (clear broth) was born.

o Since we’re talking about the French here’s another interesting tidbit of soup lore that I had to include on this Soup Facts page. In the French Court of Louis XI, the ladies’ meals were mostly soup. Guess what the reasoning was? They were afraid that chewing would make them break out in facial wrinkles! If this were true today, it would put plastic surgeons out of business!

oThis one cracked me up! And yet, it’s a fact that intertwines fashion, eating utensils and of course, soup! Here it is: Why did thin soups became all the rage in Europe during the 17th century? The spoon was invented. (How did they eat soup before the spoon???) Why was the spoon invented? Because of the latest fashion trend: large and stiff ruffles that the men and the women of the high courts wore around their necks. (I bet that’s how clowns got their ideas for their costumes!) The design of the spoon was to accommodate wearers of those large ruffles and keep themselves from getting dripped on!

o Frank Sinatra always asked for chicken and rice soup to be available to him in his dressing rooms before he went on stage.  Another famous person who loved soup was Andy Warhol. He told someone that he painted those famous soup cans because its what he had for lunch – every day for 20 years!

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 Black beans are the main component of this soup and they are rock stars in their own right.  Black beans have an amazing protein-plus-fiber content. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (the amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein.  Black beans are loaded with vitamins including molybdenum, folate, manganese, magnesium, vitamin B1 (thiamin), phosphorus and iron, all of which combine with their rich protein, fiber content to provide benefits for the digestive tract, the blood sugar regulatory system, and the cardiovascular system. Throw in some hot peppers, which not only have their share of vitamins and health benefits but they also help to boost your metabolism which can help burn more fat.  The best part of this yummy soup though, is that it is creamy without adding any dairy or thickeners. The trick is to puree one third to one half of the cooked soup to provide a rich creamy texture.  This is a vegan soup but it is hearty and flavorful and it’s wheat and gluten free.  It is also an easy, one pot meal. So grab a spoon and be glad we no longer drink from the bowl or wear clown inspiring collars!
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SPICY BLACK BEAN SOUP

2 Tbsn olive oil
1/2 onion, finely chopped
1/2 jalapeno, seeded and diced
2 cloves garlic, minced
2 tsp cumin
2 tsp chili powder
1/2 tsp cayenne (or more to taste)
3 (15-ounce) cans black beans, drained and rinsed
4 cups vegetable broth
Sliced green onions, chopped cilantro and sriracha, as toppings (optional)
Cumin Lime Yogurt/Sour Cream (Optional) Recipe Below

 

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  • Saute the onions, garlic and jalapeno over medium heat until tender, about 4 minutes.

 

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  • Add the black beans, cumin, chili powder, cayenne and broth and simmer for 25 minutes.

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  • Blend one third to half of the soup, using a food processor, a blender or an immersion blender, leaving some whole beans for texture.

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  • Return the blended beans to the soup and stir to combine. Check seasoning and add cayenne, salt and pepper to taste.

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  • Serve with Cumin Lime Yogurt (recipe below), chopped cilantro and sliced scallions

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CUMIN LIME YOGURT/SOUR CREAM:

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1/2 cup yogurt, vegan yogurt or sour cream
1 teaspoon ground cumin
Zest and juice of 1/2 a lime
pinch of sugar or honey

  •  Zest lime before cutting or squeezing.  Combine all ingredients in a small bowl.  Check seasonings and add more sugar, lime juice and cumin to taste.  Top with more zest for fun.

 

Black Bean Soup

  • Servings: 4
  • Difficulty: easy
  • Print

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2 Tbsn olive oil
1/2 onion, finely chopped
1/2 jalapeno, seeded and diced
2 cloves garlic, minced
2 tsp cumin
2 tsp chili powder
1/2 tsp cayenne (or more to taste)
3 (15-ounce) cans black beans, drained and rinsed
4 cups vegetable broth
Sliced green onions, chopped cilantro and sriracha, as toppings (optional)

Cumin Lime Yogurt/Sour Cream:
1/2 cup yogurt or sour cream
1 teaspoon ground cumin
Zest and juice of 1/2 a lime
pinch of sugar or honey
salt and pepper to taste

  • Saute the onions, garlic and jalapeno over medium heat until tender, about 4 minutes.
  • Add the black beans, cumin, chili powder, cayenne and broth and simmer for 25 minutes.
  • Blend one third to half of the soup, using a food processor, a blender or an immersion blender, leaving some whole beans for texture.
  • Return the blended beans to the soup and stir to combine. Check seasoning and add cayenne, salt and pepper to taste.
  • Serve with Cumin Lime Yogurt (recipe below), chopped cilantro and sliced scallions

CUMIN LIME YOGURT/SOUR CREAM:

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1/2 cup yogurt, vegan yogurt or sour cream
1 teaspoon ground cumin
Zest and juice of 1/2 a lime
pinch of sugar or honey

  •  Zest lime before cutting or squeezing.  Combine all ingredients in a small bowl.  Check seasonings and add more sugar, lime juice and cumin to taste.  Top with more zest for fun.

 

Meatless Monday – Shaved Brussels Sprouts with Crispy Shallots and Toasted Pinenuts

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Bacon, need I say more?  There is a reason people put bacon on everything because well, it’s bacon!  What if you wanted to get the look and feel of bacon but not use actual bacon?  I have stumbled upon a very worthy substitute and I couldn’t be more obsessed excited.  My husband really loves Brussels sprouts and most recipes call for bacon whose salty, crispy, fattiness is a good companion for the firm somewhat sharp taste of the Brussels sprouts. Since I no longer cook with bacon I turned to my new love and obsession, crispy shallots.  I can’t say enough about these wondrous delicious rings.  Usually shallots are sautéed in butter or oil to a delicate translucence and added to dishes for a subtle but lovely flavor.  Shallots are completely transformed from best supporting actor to leading lady, however, when they are caramelized or crisped; sautéed on low heat in butter and oil for a half hour or so, into a delicious, crispy, savory pile of yumminess.  Like I said, I’m obsessed.  In my last post, Root Vegetable Tian with Goat Cheese and Crispy Shallots, I combined the shallots with olive oil,garlic and herbs and allowed them to crisp on top of the tian which was successful because it had to roast in the oven for about 45 minutes giving the shallots time to crisp.  This time, however, since I am adding the shallots to the Brussels sprouts as a topping, I decided to crisp them properly. Wow!  I have a feeling I will be making big batches  and putting them on everything.  it’s hard to think of a savory dish that they wouldn’t complement.

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TIP:  If you don’t have the time, or don’t want to go to the trouble, to crisp the shallots or toast the pine nuts, just sauté them together with the Brussels sprouts.  It will be delicious, just not the same wow factor – same ingredients but different presentation. If you do crisp the shallots, make extra because you will want to put them on everything.  Don’t be tempted to speed up the process by turning the heat up.  You will end up with blackened burned bits instead of lovely golden brown crispiness. Shallots can be made ahead and stored at room temperature for several days.

SHAVED BRUSSELS SPROUTS WITH CRISPY SHALLOTS AND TOASTED PINE NUTS

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1.5-2 pounds brussels sprouts
6-8 shallots, peeled and thinly sliced (about 2 cups)
2 tablespoons butter
3 tablespoons olive oil
4-5 garlic cloves, thinly sliced
1/4 cup pine nuts
2 tablespoons fresh lemon juice (optional)

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  • Prepare crispy shallots if using.  If not sauté shallots several minutes until translucent before adding the garlic and Brussels sprouts.

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  • Toast pine nuts in a dry pan for several minutes until golden and fragrant. Remove from heat and let cool.

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  • Thinly slice (or shave) brussels sprouts using a processor fitted with thin slicing disk or a mandolin.

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  • Melt butter with olive oil in large pan over medium heat. Add garlic and saute 1 minute. Add brussels sprouts and sauté until tender, 7 or 8 minutes. Squeeze a bit of lemon juice on top and season with salt and pepper to taste.

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  • Top with crispy shallots and pine nuts.  Serve warm or at room temperature.

 

Shaved Brussels Sprouts with Crispy Shallots and Toasted Pinenuts

  • Servings: 4
  • Difficulty: easy
  • Print

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1.5-2 pounds brussels sprouts
6-8 shallots, peeled and thinly sliced (about 2 cups)
2 tablespoons butter
3 tablespoons olive oil
4-5 garlic cloves, thinly sliced
1/4 cup pine nuts
2 tablespoons fresh lemon juice (optional)

  • Prepare crispy shallots (recipe below) if using.  If not sauté shallots several minutes until translucent before adding the garlic and Brussels sprouts.
  • Toast pine nuts in a dry pan for several minutes until golden and fragrant. Remove from heat and let cool.
  • Thinly slice (or shave) brussels sprouts using a processor fitted with thin slicing disk or a mandolin.
  • Melt butter with olive oil in large pan over medium heat. Add garlic and saute 1 minute. Add brussels sprouts; increase heat to medium-high and sauté until tender, 7 or 8 minutes. Squeeze a bit of lemon juice on top and season with salt and pepper to taste.
  • Top with crispy shallots and pine nuts.  Serve warm or at room temperature.

 

Crispy Shallots

  • Servings: 4-6
  • Difficulty: easy
  • Print

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6-8 shallots, peeled and thinly sliced (about 2 cups)
3 tablespoons unsalted butter
1/2 cup olive oil (or other good oil)

  • Heat the oil and butter in a saucepan over medium-low heat.
  • Reduce the heat to low, add the shallots, and cook for 30 to 40 minutes, until they are a rich golden brown.  Stir the shallots occasionally to make sure they brown evenly. Don’t be tempted to turn up the heat to speed the process. Add oil if necessary.
  • Remove them from the oil with a slotted spoon, drain well and spread out to cool on paper towels.
  • Crispy shallots can be stored at room temperature for several days.

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Meatless Monday – Creamy Cauliflower Leek Soup

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Craving a bowl of luscious, creamy rib sticking soup but don’t want the extra calories or carbs?  Well this is it! This yummy creation tastes like a delicious, creamy potato soup but without potatoes or cream. Cauliflower has worked so well as a healthy stand in for so many carbs like rice, potatoes and other grains that I thought to give my  Old Fashioned Potato Soup recipe a cauliflower update.  Pureeing some or all of the cooked cauliflower and vegetable broth into a smooth and creamy consistency makes it easy to omit the cream.  You will swear its loaded with cream but it is actually vegan (unless you top it with parmesan).  I loved this soup topped with a drizzle of herb oil whose sharp tang melds nicely with the creaminess of the soup and dry roasted pepitos that add a satisfying crunch.  Parmesan is another yummy option that adds a salty, creamy dimension.  Purists can top with salt and pepper or swirl in a pat of butter for an even creamier consistency. Yum!

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I paired this yummy soup with a green salad for a completely satisfying meal.  My husband, who often doesn’t feel full without some kind of meat, really enjoyed it and, best of all, wasn’t back at the refrigerator 45 minutes after dinner, which is really telling. Did you know that a head of cauliflower is actually made up of tightly clustered florets which are flowers that begin to form but are halted at bud stage.  They stay white because they are protected from the sun by their leaves, otherwise they would turn green through photosynthesis.  In addition to being cool science,  cauliflower is a wonderful addition to our diet.   It is low in calories and fat, with zero cholesterol but rich in fiber, vitamins (including B complex and C), minerals (manganese, copper, iron, calcium and potassium) and phytonutrients which are key to a healthy immune system and thought to be good cancer fighters.  Cauliflower is mild in taste which makes it extremely adaptable in cooking. You could call it the chameleon of vegetables.

Check out other GMD  recipes where cauliflower reigns (or fools, however you want to look at it): cauliflower ‘pizza’, ‘pasta’ and ‘rice’.

Cauliflower Pizza

Pizza with Cauliflower Crust

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Cauliflower Mac and Cheese

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Tabouleh – Grain Free

 

CREAMY CAULIFLOWER LEEK SOUP

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1 tablespoon vegetable oil
1/2 onion, chopped
1 leek
2 cloves garlic, minced
1/2 cup dry white wine
1 head cauliflower, roughly chopped
1 quart vegetable broth
1/2 tsp. salt (if needed)
2 tablespoons extra-virgin olive oil(optional)
2 tablespoons minced chives or green part of scallions(optional)
1 tablespoon finely chopped flat-leaf parsley or other fresh herbs(optional)
1/2 cup pepitos (shelled pumpkin seeds)(optional)
1/2 cup parmesan, shredded (optional)

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  • Cut end off leek and slice in half lengthwise. Rinse under running water while fanning the sections of the leek like a deck of cards to remove any grit. Remove dark green leaves and chop white and light green parts.

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  • Core cauliflower and chop into small florets.
  • In a small bowl, combine 2 Tablespoons olive oil, chives, and herbs, if using. Set aside to marinate.

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  • Heat 1 Tablespoon olive oil in a large pot over medium-high heat. Add leeks, and onions, cover, reduce heat to medium, and cook, stirring occasionally, until onions are very soft, 5 to 8 minutes. Add garlic and wine. Cook, stirring, until liquid is almost completely evaporated, 3 to 5 minutes.

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  • Stir in cauliflower and broth and bring to a boil. Reduce heat to a simmer, cover, and cook until cauliflower is very soft, 20 to 25 minutes.

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  • While cauliflower is cooking, dry roast pepitos in a small pan over medium heat for several minutes, or until golden and aromatic.  Let cool.

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  • In 2 or  3 batches, puree soup in a food processor or blender until very smooth, several minutes. You can puree the whole soup for a velvety smooth texture, or, you can leave about a third of the florets for a chunkier, more ‘potato like’ consistency, (i.e. blend 2 batches and leave the last chunky). Stir together and add salt and pepper to taste.

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  •  Ladle soup into bowls, drizzle herb oil and top with pepitos and parmesan cheese, if desired.  If you want an even creamier consistency, swirl in a pat of butter before serving.

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Creamy Cauliflower Leek Soup

  • Servings: 4
  • Difficulty: easy
  • Print

Cauliflower Leek Soup1

1 tablespoon olive oil
1/2 onion, chopped
1 leek
2 cloves garlic, minced
1/2 cup dry white wine
1 head cauliflower, roughly chopped
1 quart vegetable broth
1/2 tsp. salt (if needed)
2 tablespoons olive oil(optional)
2 tablespoons minced chives or green part of scallions(optional)
1 tablespoon finely chopped flat-leaf parsley or other fresh herbs(optional)
1/2 cup pepitos (shelled pumpkin seeds)(optional)
1/2 cup parmesan, shredded (optional)

  • Cut end off leek and slice in half lengthwise. Rinse under running water while fanning the sections of the leek like a deck of cards to remove any grit. Remove dark green leaves and chop white and light green parts.
  • Core cauliflower and chop into small florets.
  • In a small bowl, combine 2 Tablespoons olive oil, chives, and parsley, if using. Set aside to marinate.
  • Heat 1 Tablespoon olive oil in a large pot over medium-high heat. Add leeks, and onions, cover, reduce heat to medium, and cook, stirring occasionally, until onions are very soft, 5 to 8 minutes. Add garlic and wine. Cook, stirring, until liquid is almost completely evaporated, 3 to 5 minutes.
  • Stir in cauliflower and broth and bring to a boil. Reduce heat to a simmer, cover, and cook until cauliflower is very soft, 20 to 25 minutes.
  • While cauliflower is cooking, dry roast pepitos in a small pan over medium heat for several minutes, or until golden and aromatic.  Let cool.
  • In 2 or  3 batches, puree soup in a food processor or blender until very smooth, several minutes. You can puree the whole soup for a velvety smooth texture, or, you can leave about a third of the florets for a chunkier, more ‘potato like’ consistency, (i.e. blend 2 batches and leave the last chunky). Stir together and add salt and pepper to taste.
  •  Ladle soup into bowls, drizzle herb oil and top with pepitos and parmesan cheese, if desired.  If you want an even creamier consistency, swirl in at of butter before serving.

 

Wheatless Wednesday – Roasted Maple Glazed Acorn Squash, Apples and Pecans over Rainbow Quinoa

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The time when you find the perfect balance between savory with a touch of sweet… By George, this is it!  Now if I could just find the same balance in my life all would be good, although we are trending in the right direction.  Next week my youngest turns 20, signaling the end of thirteen years of the ‘terrible teens’ which were both better and worse than I expected. Teenagers are actually pretty wonderful, young people (most of the time), they just happen to come with loads of friends (and friends of friends) with enormous appetites, and they use a lot of towels.   Alas, time marches on and we are finding our new balance, a lot of sweet and a bit of savory. Life is good…

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I loved this acorn squash way more than I was expecting and I didn’t even have the urge to add cheese.  This is a vegan dish that you will love and it will love you back by providing loads of healthy plant based  protein, vitamins and minerals! I got the inspiration from a recipe by Edible Perspective and added more savories like ‘sweet’ onion, fresh sage, elephant garlic and whole pecans. Somehow all the flavors come together.  I wouldn’t change a thing.  I have always loved the shape of acorn squash.  When cut into circles they remind me of cartoon flowers.  This dish can also be made super casual with everything chopped and cooked jumbled together in a baking dish (I often do this).  The flavors are still wonderful, but it’s less of a presentation.  I really love the visual of the circles and wedges. It’s kind of like a cross between serving halved squash and a vegetable medley.  The slices are certainly less of a commitment to eat than an entire half and since they are uniform in size, they take less time for that perfect cook.  You can also chop the apples, onions, garlic, sage and pecans and stuff the slices for an impressive presentation, although you may need to add an egg to keep the filling together .  I’m sure I will give that a whirl sometime soon, perhaps for Thanksgiving. Stay tuned!

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Ingredients:
1 cup quinoa (rainbow or plain)
2 cups vegetable broth
2 medium acorn squash
2 large cloves elephant garlic (optional)
2 large sweet onions
small bunch fresh sage
2 apples
3 Tbsn olive or coconut oil
1 1/2 tablespoons pure maple syrup
1/8-1/4 teaspoon cayenne pepper (optional)
salt + pepper

Vinaigrette:

1 garlic clove, minced
1/4 cup fresh lemon juice
2 Tbsn olive oil
2-3 teaspoons pure maple syrup
1/2 teaspoon lemon zest (optional)
salt + pepper to taste

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  • Preheat your oven to 425* F.  Rinse and cook quinoa, if making, in vegetable broth according to instructions. Cover and set aside.

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  • Cut acorn squash in half crosswise and scoop out seeds.

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  • Slice into 1/2 inch rings

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  • Cut elephant garlic into slices.

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  • Cut the dried roots off the onions leaving the  core intact (you want the slices to stay together).  Slice into thin wedges.

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  • Combine the oil, maple syrup and cayenne (if using) in a small bowl. Place squash, garlic and onions in a large lightly oiled baking dish and sprinkle/brush with oil misture to cover. Bake for 10 to 15 minutes. Place as many squash as possible in a single layer on the bottom of the pan for proper browning, even if you have to use two pans.
  • Roughly chop sage. Core and thinly slice apples.  Spritz with lemon juice if not using right away to prevent browning.

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  • Remove pan from oven. Turn vegetables. Add the apples, pecans and sage.  Bake another 10 to 15 minutes or until golden.  You can broil the last five minutes but watch the pecans because they can burn.

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  • Serve over quinoa and sprinkle with vinaigrette.

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Roasted Acorn Squash, Apples and Pecans over Rainbow Quinoa

  • Servings: 4-6
  • Difficulty: easy
  • Print

Roasted Acorn Squash1

Ingredients:
1 cup quinoa (rainbow or plain)
2 cups vegetable broth
2 medium acorn squash
2-3 large cloves elephant garlic (optional)
2 large sweet onions
small bunch fresh sage
2 apples
3 Tbsn olive or coconut oil
1 1/2 tablespoons pure maple syrup
1/8-1/4 teaspoon cayenne pepper (optional)
salt + pepper

Vinaigrette:

1 garlic clove, minced
1/4 cup fresh lemon juice
2 Tbsn olive oil
2-3 teaspoons pure maple syrup
1/2 teaspoon lemon zest (optional)
salt + pepper to taste

  • Preheat your oven to 425* F.  Rinse and cook quinoa, if making, in vegetable broth according to instructions. Cover and set aside.
  • Cut acorn squash in half crosswise and scoop out seeds.
  • Slice into 1/2 inch rings
  • Slice elephant garlic into slices.
  • Cut the dried roots off the onions leaving the  core intact (you want the slices to stay together).  Slice into thin wedges.
  • Combine the oil, maple syrup and cayenne (if using) in a small bowl
  • Place squash, garlic and onions in a large baking dish and sprinkle/brush with oil misture to cover.  Place as many squash as possible in a single layer on the bottom of the pan for proper browning, even if you have to use two pans. Bake for 10 to 15 minutes.
  • Roughly chop sage. Core and thinly slice apples.  Spritz with lemon juice if not using right away to prevent browning.
  • Remove pan from oven. Turn vegetables. Add the apples, pecans and sage.  Bake another 10 to 15 minutes or until golden.  You can broil the last five minutes but watch the pecans as they can burn.
  • Serve over quinoa and sprinkle with vinaigrette

Watermelon Breeze

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

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

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

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Watermelon Breeze

  • Servings: 4
  • Difficulty: easy
  • Print
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3 cups cubed watermelon
1 cup coconut water
5 or 6 fresh mint leaves (or more to taste), plus garnish
1-2 Tbsn fresh lime juice

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

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

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

 

 

 

Wheatless Wednesday – Roasted Cauliflower & Chickpeas with Tomatoes and Olives

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

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

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

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

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

Roasted Cauliflower and Chickpeas with Tomatoes and Olives

  • Servings: 4
  • Difficulty: easy
  • Print

Cauliflower and Garbanzo12

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

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

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

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

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

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Wheatless Wednesday – Root Vegetable Slaw with Burrata

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

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

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

Root Vegetable Slaw with Burrata

  • Servings: 6
  • Difficulty: easy
  • Print

Root Vegetable Slaw1

3 medium beets
2 medium carrots
1/2 celery root
1 medium kohlrabi (optional)
4 Tbsn lemon juice
4 Tbsn olive oil
3 Tbsn sherry vinegar (or mirin)
2 tsp sugar
3/4 cup cilantro, coarsely chopped
2/3 cup flat leaf parsley, coarsely chopped
3/4 cup mint, ribboned or chopped
1/2 Tbsn lemon zest
salt and pepper
1 cup burrata or labneh (optional)

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

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

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

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  • Try to cut all vegetables into the same sized matchsticks.

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

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

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

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

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

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

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

 

 

 

Meatless Monday – Spaghetti with Fresh Tomatoes and Basil

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

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

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

Spaghetti with Fresh Tomatoes and Basil

  • Servings: 6
  • Difficulty: easy
  • Print

Tomato Pasta1

4 – 6 ripe tomatoes of varying size and variety

1/2 cup olive oil

1/2 cup fresh basil, sliced or chopped

1 Tbsn fresh oregano, chopped (or thyme)

1-2 cloves garlic, minced

1/2 tsp salt (or to taste)

1/4 tsp pepper (or to taste)

1 cup fresh mozzarella (optional)

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  •  Dice tomatoes and place in a medium sized bowl

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

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

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  •  Slice or dice fresh mozzarella, if using.

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

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

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

 

 

 

 

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

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

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

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

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Pasta Primavera with Summer Squash, Peas and Arugula

  • Servings: 6
  • Difficulty: easy
  • Print

3/4 lb dried penne pasta
1 1/2 cup fresh or frozen peas, shelled
1 small zucchini, thinly sliced
1 small summer squash, thinly sliced
1 cup cherry tomatoes
1 red chili pepper(or dash of red pepper flakes – optional)
1/2 cup fresh basil, cut into ribbons
1/4 cup fresh mint, cut into ribbons
1-2 cups arugula or spinach
2 large shallots, minced
2 cloves garlic, minced
1 Tbsn lemon zest
3 Tbsn butter, olive or coconut oil
1 1/2 cups vegetable broth
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  • Saute the shallots, chilis and garlic in butter or oil until soft, several minutes.  Add vegetable broth and let reduce.
  • Bring a pot of salted water to a boil and cook the pasta according to directions.  Drain and reserve 1 cup pasta water.

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

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

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

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  • Top with fresh parmesan, if desired.

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Meatless Monday – Chili Lime Grilled Tofu with Avocado &Mango Salsa

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Chili Lime Tofu13

Chili Lime Grilled Tofu is my favorite tofu recipe so far.  It’s taken a few tries but I have finally nailed it. I made this last week and thought it needed something, so this time I topped it with an Avocado Mango salsa with red onions, lime and jalapenos which is a great combination of sweet, savory and spicy.   I also let the tofu marinate overnight which allows the flavors of the marinade to be fully absorbed before cooking.  I just served this dinner to my new future daughter in law (I love saying that) and one of my sons, who I thought wouldn’t even try tofu. Much to my surprise the tofu was a big hit.  I’m just happy there is a bit left for lunch tomorrow…

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The Avocado Mango Salsa is a delight of flavors and would also be great on top of grilled or roasted fish or chicken. I know you’ve heard that Avocados are nutrient dense and a healthy fat but did you know that they also act as a ‘nutrient booster’ by helping the body absorb the nutrients from foods eaten along with it?  Furthermore, Mango is so nutritionally rich it is considered the “King of Fruit”.   Lastly,  Jalapeno Peppers add more than just spice. They are high in nutrients that may help you boost weight loss efforts, improve immunity, promote heart health and fight free radicals from environmental and dietary pollutants.  This recipe calls for one jalapeno pepper without the seeds.  If you like spicy, add another jalapeno or include the seeds, but beware, the seeds are really hot.  If you don’t like spicy, don’t use the jalapeno.  So feel free to load up on this salsa.  It might be the best thing you’ve done for your body today!

TIP:  I served this tofu with brown basmati rice which I cooked in vegetable broth.  A great way to add more flavor to rice is to add 1/2 to 1 teaspoon ginger paste or a one inch piece of peeled ginger root to the broth while cooking.  Just remove the root before serving.

For other tofu recipes, check out:

Crispy Glazed Tofu and Bok Choy

Tofu and Bok Choy1

Green Curry Tofu

Thai Green Curry Tofu

 

Chili Lime Grilled Tofu with Avocado Mango Salsa

  • Servings: 4
  • Difficulty: easy
  • Print

Chili Lime Tofu15
TOFU:
1 (14 ounce) package extra firm tofu
1/4 cup lime juice
1 tablespoon olive oil
5 tablespoons chopped fresh cilantro
2 cloves garlic, minced
2 teaspoons chili powder
1/4 teaspoon cayenne pepper
salt and black pepper to taste

SALSA:
1 avocado, diced
1/2 cup mango, diced
1/4 cup red onion, minced
1 jalapeno, seeded and minced (optional)
1 Tbsn lime juice (or more to taste)
1 Tbsn cilantro, chopped
1-2 Tbsn olive or avocado oil
1/2 tsp salt (optional)
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  • Slice the tofu in 1/2 inch slices and place on double papertowels.  You can leave them rectangular or cut into triangle shapes.

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  • Cover with papertowels and put a heavy pan on top to help press out excess water. Should take 20 to 30 minutes.  Don’t skip this step or the tofu won’t absorb the marinade.

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  • Combine all other ingredients and marinate tofu in the refrigerator several hours or overnight.

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  • To make the salsa, slice the mango about a third of the way (avoiding the rather large pit inside).

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  • Using a sharp knife, cut rows horizontally through the flesh but not all the way through the skin.

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  • Turn mango and cut crosswise

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  • Flip the mango slice inside out and slice off chunks.  Place in a bowl.

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  • Cut avocado in half, pit and dice.  Place into bowl with mango.

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  • Using gloves or a papertowel to protect your hands from the pepper oils, seed and mince the jalapeno.  Add to mango mixture.

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  • Chop red onion and add to bowl.

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  • Add chopped cilantro, lime juice and salt.  Gently combine and set aside.

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  • Brush or spray oil on the grill and let it preheat.  Grill tofu several minutes until you see nice grill marks.  Turn and grill the other side.  Remove to a serving platter or individual plates.

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  • Top with salsa mixture.

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  • Serve with rice or some other grain for a well rounded meal.

 

 

 

 

 

 

 

  • Wheatless Wednesday – Santa Rosa Plum Crisp

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    Plum Crisp8

    Looking for a simple 4th of July or summer dessert?  How about an easy Stone Fruit Crisp? Plums are in season right now as are other stone fruits like peaches, cherries and nectarines. Crisps are very forgiving to make as there is little that can go wrong, no crust to make or fruit to arrange. Just cut up your favorite fruit, sprinkle it with a yummy topping and bake. The beauty of this dessert is it’s simplicity.  This recipe is easily made vegan and gluten free and for a dessert, it’s pretty nutritious.  The oats and almond flour combined with the fruit and dates are loaded with vitamins and minerals ( and fiber, of course).   As an added bonus, your kitchen will smell divine!

    I have a wonderfully prolific Santa Rosa plum tree in my garden in California.  Usually I make plum jam which I put on toast or in my yogurt for the rest of the year.  This spring in California has been so dry and warm that my plums were ripe and falling off my tree almost before I realized I was losing my crop.  So right before my summer move to Maine, I gathered everything I could reach and decided to take them with me since I didn’t have time to do anything with them in California.  I ‘smuggled’ the plums and some Meyer lemons, also from my garden, to Maine in my suitcase which I checked. I didn’t dare carry it on, since one of my friends once took home some of my lemons in her carry-on and security thought they were hand grenades. (Well they are rather large lemons!)   I decided it was not worth the risk of possibly having to dump them so packed them in with my shoes and extra clothes and hoped for the best.

    Preserved Lemons2

    The lemons made the trip very well but a few of the plums got a bit bruised on their journey and are no longer quite as perfect for eating, so I decided to make a plum crisp.  Since I have yet to do a complete restocking of my pantry, I had to make do with what I had on hand, even tearing open individual sugar packets to toss with the plums (after which, of course, I found the tin of sugar hiding up on the top shelf).  Like I said, this is a very forgiving dessert…

    Plum Crisp1

    TIPS:  Most fruit crisp recipes call for wheat flour but I opted to go grain free and use almond flour, although almost any flour would work as a thickening agent and in the topping as well.  I added pecans and almonds to the topping for added crunch as well as dates for extra chewy sweetness but both are optional.  If you don’t use nuts, just add a bit more flour and oats so there is enough topping to cover the fruit.   I usually prefer desserts that are one dedicated fruit but crisps are also good with a mixture of cut up fruits if that is what you have on hand.  This is  great way to make an amazing dessert out of leftover or less than perfect pieces of fruit.  Instead of throwing them out, just cut out the bad spots.  They will still taste delicious!

    Santa Rosa Plum Crisp

    • Servings: 6
    • Difficulty: easy
    • Print

    Plum Crisp2

    4 cups plums, pits removed and chopped

    1 Tbsn coconut, oat or almond flour (white or wheat work too)

    3 Tbsn sugar (honey, agave necter, etc.)-more if your fruit is under ripe or sour

    1 tsp vanilla or almond extract

    1/2 tsp ground cinnamon

    Topping:

    1/2 cup flour (made from any grain or legume)

    1/2 cup oats (not instant or fast cooking)

    1/2 cup pecans or almonds, finely chopped(optional)

    1/4 cup dates, pitted and finely chopped (optional)

    1/2 cup brown sugar, packed

    1/8 tsp salt

    1/4 cup butter or coconut oil, melted

    Plum Crisp3

    • Combine plums, flour, sugar, vanilla and cinnamon together in a medium bowl.  Pour into an ungreased baking dish or pie pan

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    • Mix together all topping ingredients with a fork until crumbly.

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    • Spread topping evenly over the plum mixture
    • Bake for 40 to 45 minutes in a 350 degree oven. Plums should be bubbling and the topping a golden brown.
    • Serve with vanilla ice cream (optional)

    Plum Crisp7

    Meatless Monday = Roasted Asparagus and Leeks

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    Asparagus and Leeks1

     

    GoodMotherDiet has temporarily relocated to Maine for the summer. We have a house on Bear Pond nestled at the base of Bear Mountain.  Maine is a land of a thousand lakes and mountains where time goes more slowly. and we spend our days outside taking advantage of the abundance of nature.  Life is very casual and dinner is generally a last minute gathering of friends at our various homes or restaurants after a long day of playing on the lake or hiking in the mountains, sometimes squeezing in a sunset cocktail before heading home to make dinner.

    Maine

    I flew in yesterday on the red eye and I am still getting my bearings. As always happens when I switch homes, I have to remember the layout of the kitchen, relocate the silverware drawer and take a look at the contents of the pantry.  It usually takes me several trips to Hannaford before I have everything restocked. By evening we had our first dinner party, a typical potluck which travels from house to house along the lake.  My contribution to the meal was Asparagus and Leeks with shallots and garlic, drizzled with olive oil and roasted in a hot oven.  Although it is not the prettiest or most elegant of dishes, it is simple and delicious, a perfect addition to any meal.   For an added touch of flavor, you can drizzle with balsamic vinegar before serving.

    Roasted Asparagus and Leeks

    • Servings: 4-6
    • Difficulty: easy
    • Print

    1 bunch asparagus
    2 large or 3 small leeks
    2 shallots
    2 cloves garlic
    2 Tbsn olive oil
    1/2 tsp salt
    1/4 tsp black pepper
    1 Tbsn balsamic vinegar (optional)

     

    Asparagus and Leeks5

    • Trim rough end of asparagus and place in a baking dish
    • Trim  root end of leeks and cut off tops where the leaves start turning green.  Wash leeks under running water, fanning each layer like a deck of cards to remove any dirt left between the layers.  Pat dry and place in the baking dish.

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    • Slice shallots lengthwise into large matchsticks

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    • Slice garlic into thin strips
    • Sprinkle with salt and pepper

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    • Drizzle with olive oil and gently toss to coat vegetables with oil

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    • Roast in the oven at 400 degrees for about 25 minutes, stirring 3 or 4 times.  They should be tender and beginning to brown on the edges.

    Asparagus and Leeks1

    Meatless Monday – Zucchini & Apple Spirals with Basil & Mint Salad

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    Zucchini Spiral Salad1
     
    I have always wondered how to make a ‘noodle’ several feet long, like the one in Lady and the Tramp.  Well now I know the secret.  My mother in law gifted us a vegetable spiraling machine for our anniversary (Well there is no special gift or gem for 28 years of marriage, go figure! So why not a vegetable spiraler…)   I couldn’t wait to try it out – and the result is awesome.  I experimented first with zucchini and got spirals over 6 feet long.  How cool is that?  Then I spiraled some apples and fell the rest of the way in love. It is easier than a mandolin, no peeling or coring and my fingertips and knuckles remained intact.  I decided to cut the zucchini spirals into shorter pieces to make it easier to serve, but it could be fun to make each 6-8 foot strand into it’s own serving.  Your surprised diners could have their own Lady and the Tramp moments…
    lady-and-the-tramp-02
    Photo Credit:  http://www.kitchenmemories.com
     
    For this salad, I decided to add some spiraled apples to the zucchini to add a bit of sweetness and color.  I chose Fuji since they don’t turn brown as quickly as other varieties and I love their red skins.  I also really like the combination of fresh basil and mint in summer salads, especially with a honey, citrus vinaigrette.  To make this filling enough for a main course, I added avocado and pepitos which provide nutrients and good fats that help us feel satiated.  I also sliced up some sugar snap peas to add crunch.  This salad would be good topped with blue cheese, goat cheese or feta, if desired, for an additional protein boost.  
     
    Zucchini Spiral Salad8
     

    Zucchini & Apple Spiral Salad with Basil and Mint

    • Servings: 4
    • Difficulty: easy
    • Print

     3 medium zucchini
    salt
    1 Fuji apple (or other firm apple)
    1/4 cup pepitas (shelled pumpkin seeds) or pine nuts, pistachios or hazelnuts
    1/2 cup sugar snap peas
    1 firm avocado
    Salt
    10 basil leaves
    10 mint leaves
    1/4 cup lemon juice
    1/4 cup apple cider vinegar
    1/4 cup avocado oil (or other light oil)
    1 scant teaspoon honey (or more if you like it sweet)
    Freshly ground black pepper
     
    Zucchini Spiral Salad7
     
    •  Cut the ends off the  zucchini and spiral or shred into thin strips using a mandolin or grater.  The spiraler is definitely the easiest!   Cut spirals into desired lengths if needed (about the length of a strand of spaghetti).  Put the spirals in a bowl, sprinkle with salt and let sit for 10 or 20 minutes.  Taste.  If too salty, rinse, drain and pat dry.  No need to rinse if the taste is fine, just don’t add more salt later without tasting first.

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    • Dry toast pepitas (hulled pumpkin seeds) on medium heat in a small skillet for a few minutes, until golden.  Add to zucchini when cool.

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    • Cut basil and mint into ribbons.  An easy trick is to stack the leaves and slice thinly cross wise. Add to zucchini. (Leave a few for garnish)

    Zucchini Spiral Salad4

    • Remove strings from sugar snap peas and cut lengthwise into julienne strips and add to the zucchini.

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    • Whisk oil, lemon juice, honey and apple cider vinegar together and set aside.
    • Spiral apple (core first if using a mandolin) and add to the zucchini.  Gently toss with a bit of dressing to keep from turning brown.
    • Core and chop avocado and add to the zucchini mixture.  Add a bit more dressing and gently combine.
    • Taste for seasoning and add salt if desired.

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    Citrus Strawberry Infused Water Plus 14 more Amazing Recipes

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    Several weeks ago, I whipped up a pitcher of LEMON CUCUMBER MINT WATER in an attempt to drink more water and fewer store-bought drinks.  It has been a very successful exercise and I love opening my refrigerator to see a colorful and delicious, cold beverage always on hand. I refill with plain water every time I pour a glass and dump it all out after most of the flavor is out of the fruit and start over, every 2 or 3 days.   Over the weeks, I have experimented with other fruits and vegetables, as well, based on what I have laying around.  I always seem to have an odd half lemon or lime, left over from a previous recipe which I will slice up and toss into my pitcher.  This time, I also had a ‘naked’ orange that I had zested the night before, so even though it was missing part of the peel the entire fruit still remained intact, so in it went.  I added several strawberries and a sprig each of basil and mint.  Delicious!

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    I got such a great response on the Lemon Cucumber Mint Water and many people tried it right away, including my sister, Linda, who prepared a large batch for her granddaughter’s backyard wedding.  It was a warm day in Seattle and the LCM Water not only made a gorgeous centerpiece, it was the perfect beverage, refreshing, rehydrating and inexpensive (and easy to replenish).   For those that like infused water, I wanted to pass along an article by Eat Local Grown with a compilation of 14 recipes for fruit infused water or aqua fresca.   You can either follow the recipes or use them for inspiration.   Just click the link below.  Happy Friday!

    14 AMAZING FRUIT INFUSED WATER RECIPES FROM EAT LOCAL GROWN

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    Meatless Monday – Roasted Tofu with Miso Glaze and Black Barley, Fennel & Radish Salad

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    Game of Thrones Season Finale meets Father’s Day meets GoodMotherDiet!  So the long anticipated Game of Thrones Season Finale happened to fall on Father’s Day (No spoilers for those that haven’t seen it yet, except to say that the show did have an interesting Father’s Day theme). In order to honor both of these important events, we decided to create a feast that was Father’s Day worthy as well as authentic to GoT. We were even lucky enough to have “Daenerys, The Mother of Dragons” show up for dinner.

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    For inspiration I went, of course, to the Game of Thrones Food Blog (Yes, there really is such a thing!)  to find many dishes shown, discussed or inspired by the show or books.  As you might expect, much of the food is heavy with meat and not on the Goodmotherdiet,  so my son, Eric, is cooking a more authentic GoT menu including miniature pork pies and leg of lamb.  For the non meat eaters, I thought to attempt a Game of Thrones imagined meal, or rather what would they do with tofu if they had it.

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    I marinated extra firm  tofu in a thick and flavorful sauce overnight and then broiled it on high heat.  I paired it with black barley which was widely consumed in Medieval times, (more on that if you’re interested in the history of medieval barley in my Mushroom Barley Soup Blog Post). We know that GoT is not really set in Medieval times, nor is it even set on this planet or in any time but it seems most similar to Medieval times than any other. In preparing the barley, I tried a recipe for Black Barley, Fennel and Radish Salad from Bon Appetite.  This is a large and hearty salad. Next time I make it I will half the amount of barley (1 cup).  Black Barley is a substantial grain, chewy and flavorful but pearl barley, which is lighter and softer, can be substituted.

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    Roasted Tofu with Miso Glaze

    • Servings: 6
    • Difficulty: easy
    • Print

    2 containers extra firm, organic tofu
    1/4 cup Miso paste
    1/4 cup Mirin (or Rice Wine Vinegar with a bit of sugar or honey added)
    1/8 cup soy sauce (wheat free if necessary)
    1/8 cup water (if needed to mix the paste in)
    1/2 tsp salt
    1/2 tsp sugar
    1 Tbsn fresh ginger
    1/8 tsp chili powder
    1/8 tsp red pepper flakes (or more to taste)
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    • Drain tofu and slice lengthwise into 1 inch rectangles.  Cover with papertowels and place a heavy object on top to help press out the liquid. Let drain 10 minutes or so.
    • Put tofu in a zip lock bag or container with a lid.

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    • Combine all other ingredients and pour over tofu, making sure to coat all sides of every piece.  Refrigerate several hours or overnight.

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    • Place marinated tofu  in a single layer on an oiled baking sheet and broil 5 – 10 minutes, or until browned.  Turn and broil the other side
    • Serve hot or room temperature
     
     

    Black Barley, Fennel and Radish Salad

    • Servings: 8
    • Difficulty: easy
    • Print

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    2 cups black or pearl barley, rinsed
    Kosher salt
    1 large  or several small fennel bulbs (about 10 ounces), 2 tablespoons fronds set aside, bulb cut lengthwise into 1/4-inch slices
    2 tablespoons plus 1/2 cup olive oil
    Freshly ground black pepper
    1/3 cup fresh orange juice
    1/4 cup fresh lime juice
    1 small shallot, minced
    2 tablespoons chopped fresh dill plus 1/2 cup dills prigs, divided
    1 teaspoon finely grated orange zes4 large radishes, thinly sliced, divided
    1/4 cup oil-cured olives, pitted, halved lengthwise(optional)
    • Place barley in a medium pot and add water to cover by 1 1/2 inches. Season with salt. Bring to a boil; reduce heat and simmer uncovered until barley is tender and water is absorbed. Depending on the type of barley and your taste preferences, this can take anywhere from 45 minutes to a couple of hours.  Add water if necessary. Spread out barley on a large rimmed baking sheet; let cool.
    • While barley is cooking, toss fennel slices and 2 Tbsp. oil in a medium bowl to coat. Season with salt and pepper. Spread fennel slices out in a single layer on another rimmed baking sheet. Roast until fennel is crisp-tender and beginning to brown in spots, about 18 minutes. Let fennel cool on baking sheet.
    • Whisk orange juice, lime juice, shallot, 2 Tbsp. dill, and zest in a medium bowl. Gradually whisk in remaining 1/2 cup oil; season orange vinaigrette with salt and pepper.
    • Transfer barley to a large bowl; add roasted fennel, along with any accumulated juices on baking sheet. Add half of radishes, olives, and 1/4 cup dill sprigs. Drizzle 1/2 cup orange vinaigrette over and toss to coat; season with salt and pepper. Arrange salad on a large platter.
    • Scatter remaining radishes, reserved fennel fronds, and remaining 1/4 cup dill sprigs over salad. Pass remaining orange vinaigrette alongside for drizzling over.

    TIPS:  You can halve the amount of barley for a lighter, smaller dish with more veggies and flavor.  You can also substitute pearl barley if you can’t find black barley or you prefer a softer dish.  If you don’t have dill, the fennel fronds make a good substitute.  Enjoy!