Meatless Monday – Eggplant “Meatballs”

by joycevandenbergporterJune 6, 2016

Sometimes the answer is just meatballs. These vegetarian beauties, made with eggplant are tasty and perfect as a main dish paired with a salad, over pasta or even spooned over mashed potatoes or rice. They also make great game day sliders. Just add small brioche buns and extra sauce, and maybe a slice of fresh mozzarella . Or for a simple appetizer, make smaller ‘meatballs’ and serve with toothpicks. Delish!

I love eggplant for it’s color, flavor and versatility. In this recipe, it doesn’t even taste like eggplant, which is a good thing because we’re making ‘meatballs’ not eggplantballs. The combination of sauteed eggplant, bread crumbs, parmesan, garlic and herbs all held together with a beaten egg is surprisingly tasty and ‘meatballish’. The texture is nice, firm but not hard or soggy. Eggplant meatballs are not going to have as much protein (or fat) as traditional meatballs but they do have quite a bit of nutrition, including protein. According to http://www.Skinnytaste.com, four of the smaller sized meatballs have 259 calories, 12 grams of fat, 9 grams of protein, 30 grams of carbs and 6 grams of fiber. Eggplant, itself, also adds some good plant based nutrients like, potassium, vitamin C, vitamin B-6, fiber and important phytonutrients.

TIPS: Serve these meatbals hot right out of the pan or on a serving platter. For a main course serve with pasta, rice or mashed potatoes. For a cheesier dish, serve with a dollop of fresh riccotta. To boost the nutrition, use whole grain breadcrumbs, if you can find them or make your own. Sometimes I make my own tomato sauce and sometimes I just pick it up from the grocery store. There are many good ones availble so don’t feel like you have to make your own. If you want to try a homemade tomato sauce, I have included an easy recipe below.

Since the eggplant is sauteed, you don’t have to salt it first unless you think your eggplant may be old and slightly bitter. In that case salting first, may sweeten it up. Otherwise, the cubed eggplant can go right into the saute pan.

Recipe adapted from http://www.skinnytaste.com/eggplant-meatballs/

EGGPLANT ‘MEATBALLS’

1 1/4 lbs unpeeled eggplant, cut into 1-inch pieces
2 Tbsn olive oil (or olive oil spray)
1/2 tsp salt
1/4 tsp black pepper
2 garlic cloves, crushed
2 tbsp chopped basil, plus leaves for garnish
1 1/2 cups Italian seasoned breadcrumbs
1 large egg, beaten
1/2 cup Parmesan or Romano cheese, grated, plus more for serving
1 tablespoon chopped flat-leaf parsley
3 cups tomato sauce(24 oz)
part skim ricotta cheese, for serving (optional)
brioche slider buns (optional)

Cut eggplant into 1 inch cubes.

Place 1/2 tablespoon olive oil in a large nonstick skillet over medium high heat. When hot add the eggplant and 1/4 cup water. Season with salt and pepper to taste and cook, stirring occasionally until tender, 10 to 12 minutes. If eggplant gets too dry, add a bit more water.

Transfer to the bowl of a food processor and pulse a few times, but don’t puree.

Transfer to a bowl and add bread crumbs, beaten egg, cheese, parsley, garlic and chopped basil into the eggplant. Season with salt and pepper.

Form the eggplant mixture into balls about and transfer to an oiled baking sheet. Makes about 24 1 oz balls or 12 or more large meatballs.

Bake at 375°F until firm and browned, about 20 to 25 minutes. You can broil the last five minutes for better browning, if desired.

Heat the sauce in a large deep skillet to warm the sauce or make your own using the recipe below. Add the meatballs to the sauce and simmer for 5 minutes. Garnish the meatballs with basil and serve with ricotta cheese, slider buns or pasta.

EASY HOMEMADE TOMATO SAUCE (Double the recipe if you like lots of sauce as this makes a scant 2 cups)

1 Tbsn extra-virgin olive oil
3-4 large garlic cloves, chopped
1 can (14.5 oz.) diced tomatoes with liquid (or 2 cups peeled and diced fresh tomatoes)
1/4 tsp. dried oregano (or1 Tbsn fresh oregano, minced)
1 Tbsn fresh basil, minced
salt and pepper to taste

Saute the garlic in olive oil until it becomes fragrant. Add the tomatoes with the juice, oregano and basil and let it cook at a low simmer until it’s thickened. You can break up the tomatoes with a fork as it softens to make the mixture more sauce like.

Eggplant Meatballs

Servings: 6
Time: 45 minutes
Difficulty: easy
Print

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1 1/4 lbs unpeeled eggplant, cut into 1-inch pieces
2 Tbsn olive oil (or olive oil spray)
1/2 tsp salt
1/4 tsp black pepper
2 garlic cloves, crushed
2 tbsp chopped basil, plus leaves for garnish
1 1/2 cups Italian seasoned breadcrumbs
1 large egg, beaten
1/2 cup Parmesan or Romano cheese, grated
1 Tbsn chopped flat-leaf parsley
3 cups tomato sauce (24 oz)
part skim ricotta cheese, for serving (optional)
brioche slider buns (optional)

Preheat the oven to 375°F. Spray a large rimmed baking sheet with cooking spray
Place 1/2 tablespoon olive oil in a large nonstick skillet over medium high heat. When hot add the eggplant and 1/4 cup water. Season with salt and pepper to taste and cook, stirring occasionally until tender, 10 to 12 minutes. If eggplant gets too dry, add a bit more water.
Transfer to the bowl of a food processor and pulse a few times, but don’t puree.
Transfer to a bowl and add bread crumbs, beaten egg, cheese, parsley, garlic and chopped basil into the eggplant. Season with salt and pepper.
Form the eggplant mixture into balls about and transfer to the prepared baking sheet.
Bake until firm and browned, about 20 to 25 minutes. Makes about 24 1 oz balls or 12 or more large meatballs.
Heat the sauce in a large deep skillet to warm the sauce or make your own using the recipe below. Add the meatballs to the sauce and simmer for 5 minutes. Garnish the meatballs with basil and serve with ricotta cheese, slider buns or pasta, if desired.

EASY HOMEMADE TOMATO SAUCE (Double the recipe if you like lots of sauce as this makes a scant 2 cups)

Saute the garlic in olive oil until it becomes fragrant. Add the tomatoes with the juice, oregano and basil and let it cook at a low simmer until it’s thickened. You can break up the tomatoes with a fork as it softens to make the mixture more sauce like.

Asian Lettuce Cups with Hearts of Palm (Vegan)

by joycevandenbergporterJune 1, 2016

Lettuce wraps are fan favorites of those trying to eliminate carbs, gluten or calories. I just love them because they’re delicious with their warm, savory filling wrapped in cool and crispy lettuce leaves, topped with shredded veggies, salted peanuts and chili peppers. The best part is that they are easy to make and ready in about 15 minutes. My son, Jackson, loves the Chicken Lettuce Wraps at our local Japanese restaurant. I wanted to make a similar version at home but without the chicken and I may have taken some liberties but the concept is the same. I used hearts of palm in place of meat in my Barbecue Pulled “Pork” Sliders with great success and thought I would see how it does as a substitute for chicken. Well, the results were a resounding “Yum!”. Click on the link below for the Slider recipe:

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

I had warned that hearts of palm would be showing up in more recipes, especially once I realized that they are such a good meat substitute, both in taste and texture but also from a nutritional standpoint. Hearts of Palm is harvested from the inner, less fibrous, part of various palm trees, most commonly the cabbage palm. It is definitely not empty calories as I originally thought. Hearts of Palm is naturally low in calories, at only 41 calories per cup(146 grams). It is also very low in Cholesterol and a good source of Protein (four grams in one cup), Riboflavin and Potassium, and a very good source of Fiber, Vitamin C, Folate, Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese. That is quite a list for the unassuming hearts of palm.

TIPS: I love the crispy, juiciness of iceberg lettuce for wraps but butter lettuce, romaine or even kale or collard greens would work too if you like something a bit more substantial. I recommend setting up a toppings bar and letting everyone decorate their own. My favorites are roasted peanuts, scallions and red chili peppers but the sky is the limit. Use your imagination. Sriracha is a good option too.

ASIAN LETTUCE CUPS WITH HEARTS OF PALM

1 can hearts of palm
1 can sliced water chestnuts
1/2 large red onion (or yellow onion)
4 cloves garlic
1 zucchini (optional)
6 brown mushrooms (optional)
1/4 cup soy sauce (or gf liquid aminos)
1 Tbsn rice vinegar
1 Tbsn sesame oil
1 tsp honey
1/4 tsp red pepper flakes (optional)

TOPPINGS

8 lettuce leaves
1/3 cup roasted peanuts
2 scallions, sliced or julienned
2 red chili peppers, chopped or julienned
Sriracha or other hot sauce (optional)

Drain hearts of palm and water chestnuts. Roughly chop both and set aside

Cut onion into small dice and chop garlic. Prepare toppings, either slice, chop or julienne scallions and peppers. Coarsely chop peanuts. Cut stem end from lettuce and gently separate leaves.

Heat olive oil on medium high in a heavy pan and brown onions, garlic and hearts of palm. Cook about five minutes, or until veggies are seared and browned but not burnt.

Reduce heat and add water chestnuts and zucchini/mushrooms and saute for a few minutes.

Combine soy sauce, sesame oil, rice vinegar and honey in a small bowl. Pour over veggie mixture and cook several minutes.

To serve, spoon veggie filling into lettuce cups (I like a double cup). Top with scallions, peppers and peanuts. Drizzle with srirachia, if desired.

Asian Lettuce Wraps

Servings: 4
Time: 15 minutes
Difficulty: easy
Print

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1 can hearts of palm
1 can sliced water chestnuts
1/2 large red onion (or yellow onion)
4 cloves garlic
1 zucchini (optional)
6 brown mushrooms (optional)
1/4 cup soy sauce
1 Tbsn rice vinegar (or gf liquid aminos)
1 Tbsn sesame oil
1 tsp honey
1/4 tsp red pepper flakes (optional)

TOPPINGS

8 lettuce leaves
1/3 cup roasted peanuts
2 scallions, sliced or julienned
2 red chili peppers, chopped or julienned
Sriracha or other hot sauce (optional)

Drain hearts of palm and water chestnuts. Roughly chop both and set aside
Cut onion into small dice and chop garlic. Prepare toppings, either slice, chop or julienne scallions and peppers. Coarsely chop peanuts. Cut stem end from lettuce and gently separate leaves.
Heat olive oil on medium high in a heavy pan and brown onions, garlic and hearts of palm. Cook about five minutes, or until veggies are seared and browned but not burnt.
Reduce heat and add water chestnuts and zucchini/mushrooms and saute for a few minutes.
Combine soy sauce, sesame oil, rice vinegar and honey in a small bowl. Pour over veggie mixture and cook several minutes.
To serve, spoon veggie filling into lettuce cups (I like a double cup)
Top with scallions, peppers and peanuts. Drizzle with srirachia, if desired.

Meatless Monday – Kale, Fennel Salad with Apples, Pecans & Goat Cheese

by joycevandenbergporterMay 30, 2016

Well I’ve finally done it! I massaged kale. I have always thought kale was just fine the way it is naturally but have heard that massaging kale is a thing and have been wondering if ‘super relaxed’ kale is really worth all the fuss. So when I spotted this recipe from Vegetarian Times, June 2016 for Fenway Park’s signature salad, I thought I would give it a try – even down to the kale massaging and fennel soaking, (Nope, I hadn’t done that before either). What could be better than a salad that has been given the ultimate in pampering and spa treatments? This lucky salad is a delicious combination of sweet and savory on a bed of velvety kale and fennel and drizzled with a Maple, Lemon, Dijon Vinaigrette. Not bad for ballpark food, don’t you think? Good on you, Fenway Park!

Why do we massage kale anyway? Kale is a slightly bitter green which is also somewhat fibrous. When it is massaged, it’s tough cellulose structure breaks down (LA Times) making it less fibrous. You can actually see the difference. The kale will darken, shrink in size and become silky in texture. The flavor changes as well. That bitterness mellows to a sweet softness. Another benefit is that massaged kale has such a wonderful texture with just the right mix of sweet and bitter flavor, you need to use less salad dressing, thus fewer calories. That said, this Maple Dijon Dressing is pretty good so don’t skip it entirely.

So now you probably want to ask why one would soak shaved fennel. Well that is not quite as clear. Soaking fennel in cold water seemed to mellow the flavor and soften the texture of shaved fennel while still preserving it’s crispiness. Just make sure the water is really cold. The soaked fennel paired really well with the silky kale so there must be something to this. You could probably soak your julienned apples too to prevent browning.

TIPS: You can skip the massaging and soaking if you’re pressed for time or can’t be bothered. Just make sure you slice thinly.

This recipe calls for dried cranberries but I was planning on using pomegranate seeds instead but I didn’t get the pomegranate seeded before my guests came and I didn’t want the kitchen to look like a tragic kitchen accident with all that pomegranate juice, so I stuck with dried cranberries, which were good. I think pomegranate seeds would provide a fresh pop of sweet and tart, so next time I will be better organized and give them a try.

If your pecans are raw, just toast them in the oven at 350 for about about 7 minutes and let cool. Or you can find toasted or candied pecans in most grocery stores.

This is a yummy dressing but it can tend to be too sweet when paired with apples, cranberries and pecans, so try adding one tablespoon of maple syrup at a time to the other ingredients until it is to your preferred sweetness. The original recipe called for three tablespoons but I used two and next time I will use only one.

KALE FENNEL SALAD
1 bunch kale, stems removed, leaves cut into thin strips
1 generous pinch of salt
1 small fennel bulb, trimmed, thinly sliced and submerged in ice water
1 apple, cored and julienned
1/2 cup pecan halves, toasted or candied
1/2 cup dried cranberries
4 oz fresh goat cheese, crumbled

DRESSING
1-3 Tbsn pure maple syrup (add 1 Tbsn at a time until desired sweetness)
2 Tbsn lemon juice
1 Tbsn dijon mustard
1 small shallot, minced
2 tsp fresh thyme, chopped
6 Tbsn olive oil

Place kale in a medium bowl, and massage with salt for a minute or so, or until the greens are dark and glossy.

Thinly slice fennel and place in a cold water bath while you prepare the other salad ingredients

Drain fennel, and add to kale

Stir in apple, cranberries, goat cheese and pecans.

Combine maple syrup, lemon juice, mustard, shallot and thyme in a small bowl. Whisk in oil and season with salt and pepper.

Toss the salad with dressing.

Kale and Fennel Salad with Apples, Pecans and Goat Cheese

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

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1 bunch kale, stems removed, leaves cut into thin strips
1 generous pinch of salt
1 small fennel bulb, trimmed, thinly sliced and submerged in ice water
1 apple, cored and julienned
1/2 cup pecan halves, toasted or candied
1/2 cup dried cranberries
4 oz fresh goat cheese, crumbled

DRESSING
1-3 Tbsn pure maple syrup (Add 1 Tbsn at time until desired sweetness)
2 Tbsn lemon juice
1 Tbsn dijon mustard
1 small shallot, minced
2 tsp fresh thyme, chopped
6 Tbsn olive oil

Place kale in a medium bowl, and massaage with salt for a minute or so, or until the greens are dark and glossy..
Thinly slice fennel and submerge in cold water while you prepare the other ingredients
Drain fennel, and add to kale
Stir in apple, cranberries, goat cheese and pecans.
Combine maple syrup, lemon juice, mustard, shallot and thyme in a small bowl. Whisk in oil and season with salt and pepper.
Toss the salad with dressing.

Root Vegetable Chips with Two Dips

by joycevandenbergporterMay 25, 2016

Root vegetables, I know – they’re homely and mostly relegated to salads and stews… but not any more! These root vegetable chips will please almost anyone, especially people who love savory snacks! They are like a potato chip on steroids, more flavorful and more healthful. Parsnips, red, yellow and pink striped chiogga beets sliced thinly, brushed with olive oil, dusted with salt and pepper, and baked into crispy chips. They are absolutely delicious and crunchy and a great way to get people to eat more non-traditional veggies. I mean, who eats parsnips? Well, a whole group of people ate them and came back for more at my house the other night. I served them with a homemade Lemon, Parmesan Aioli (my go-to dip) and a traditional guacamole, but really they were good enough to stand up on their own. The dips are just extra for people (like me) whole love a good creamy dip or thinks chips can’t be served without guacamole.

I owe the idea for these veggie chips to my sister, Carole. Last weekend I attended a family event and stayed with Carole, who had a recipe for making chips from root vegetables that she wanted to try. I had never made them before but we had fun making them together and were happy with the results. They are very easy to make if you have a mandolin. Just peel and slice the veggies and bake them on low heat for an hour and a half or so until they are crispy. The original recipe my sister used called for them to be cooked at 195 degrees which I eventually increased the heat because they weren’t crisping fast enough for us. There are many root chip recipes out there that call for various oven temperatures (even up to 400) and lengths of time (as little as 30 minutes) but most of the commentary was not positive. I decided this time to bake at 250 degrees because so much flavor is retained with the low temperature and there is little chance of burning. It’s almost like speed dehydrating but it works and everyone loved the results!

Root vegetables are a treasure chest of nutrients in spite of their unattractive and intimidating outer appearance. However, once you cut them open, their jewel toned flesh is revealed. These intense colors are not just gorgeous, they are indicative of their rich nutritional value. Root vegetables are high in vitamins and minerals like iron, calcium and potassium that they absorb from the ground and they are an excellent source of fiber. Even parsnips, which look like white carrots, are loaded with nutrients like their more colorful cousins. Use a combination for maximum nutrition and to ‘Eat the Rainbow”.

TIPS: I sliced the parsnips and the chiogga beets on my mandoline on the thinnest setting but sliced the red and yellow beets on the second setting because I wanted to see if there was a difference in quality. The thicker beets took about 20 minutes longer to cook and were definitly thicker. The thicker you slice, the longer they take to crisp and the yield is smaller. I prefered the thinner chips but the crowd preference was pretty split between thick and thin. For thin slices, you will need one baking sheet per vegetable.

When selecting root vegetables from the market, choose larger specimens as they shrink quite a bit during baking. Also choose smoother skinned ones, if possible. The ‘hairy’ parts are harder to peel, in fact, I had to use the tip of my peeler to remove them.

Using an olive oil spray makes prep easy and fast but you can also use the old fashioned oil and brush. Feel free to add other spices before baking. Chili, curry or garlic powder, ground cumin and cayenne pepper are all good choices.

ROOT VEGETABLE CHIPS

4 root vegetables(any combination of beets, parsnips, rutabaga, carrots, sweet potato, etc)
1/3 cup olive oil (or olive oil spray)
salt and pepper to taste

Peel and trim root vegetables

Using a mandolin or sharp knife thinly slice vegetables lengthwise

Spray or brush oil on the bottom of each baking sheet and arrange veggie slices in a single layer. Spray or brush slices with olive oil and sprinkle with salt and pepper

Bake at 250 degrees for about an hour and a half. Thicker slices can take up to two hours. Remove from oven when crispy and let cool

Serve with dips if desired. (I made a quick Lemon Parmesan Aioli and guacamole)

LEMON PARMESAN AIOLI

1/2 cup mayo (I love Just Mayo)
1/4 cup parmesan, shredded
3 cloves garlic, minced
zest from one lemon

Combine all ingredients and spoon into a small serving bowl

QUICK GUACAMOLE

3 ripe avocados, peeled and seeded
1/2 cup red or yellow onion, chopped
2 roma tomatoes, diced
1/4 cup cilantro, chopped
2-3 cloves, garlic, minced
juice of one lime
1 tsp salt

In a medium bowl, mash together avocado, lime juice and salt. Mix in the rest of the ingredients and spoon into a serving bowl.

Root Vegetable Chips

Servings: 2 cups
Time: 90+ minutes
Difficulty: easy
Print

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ROOT VEGETABLE CHIPS

4 root vegetables(any combination of beets, parsnips, rutabaga, carrots, sweet potato, etc)
1/3 cup olive oil (or olive oil spray)
salt and pepper to taste

Peel and trim root vegetables
Using a mandolin or sharp knife thinly slice vegetables lengthwise
Spray or brush oil on the bottom of each baking sheet and arrange veggie slices in a single layer
Spray or brush slices with olive oil and sprinkle with salt and pepper
Bake at 250 degrees for about an hour and a half. Thicker slices can take up to two hours.
Remove from oven when crispy and let cool
Serve with dips if desired.

LEMON PARMESAN AIOLI

1/2 cup mayo (I love Just Mayo)
1/4 cup parmesan, shredded
3 cloves garlic, minced
zest from one lemon

Combine all ingredients and spoon into a small serving bowl

QUICK GUACAMOLE

3 ripe avocados, peeled and seeded
1/2 cup red or yellow onion, chopped
2 roma tomatoes, diced
1/4 cup cilantro, chopped
2-3 cloves, garlic, minced
juice of one lime
1 tsp salt

In a medium bowl, mash together avocado, lime juice and salt. Mix in the rest of the ingredients and spoon into a serving bowl.

Meatless Monday – Israeli Couscous with Asparagus, Spinach & Morel Mushrooms

by joycevandenbergporterMay 23, 2016

It’s morel mushroom time! Once a year, usually in the spring, prized morels poke their heads out of the ground, only to be gathered up by avid ‘shroomers. Whereas, I didn’t hunt for them myself, I did some gathering of my own at the market and will be revisiting this recipe from last year. It was a goodie, showcasing yummy morel mushrooms, asparagus, peas and spinach on a bed of Israeli Couscous, and definitely worth reposting. Happy Spring!

goodmotherdiet

50 Shades of…. Spring. Israeli Couscous, sometimes called pearl couscous (especially in the U.S.) or even Maftoul (aka Palestinian couscous), is the perfect backdrop for this lovely dish featuring spring’s finest; asparagus, baby spinach, morel mushrooms and sweet peas topped with lemon zest and fresh herbs. This is another easy and delicious dinner you can get on the table in about 20 minutes. It’s so pretty it doesn’t look like a nutritional powerhouse but it happens to be loaded with vitamins, minerals and fiber. All of the vegetables are low in fat and calories but high in food value, and all four are surprising sources of protein. Morels are also a great source of Iron and Vitamin D. For another boost of nutrients use whole wheat couscous.

So what is couscous anyway? I’ve been wanting to make this dish for a while and I even tried to get away with…

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Meatless Monday – Roasted Beet Salad with Ripe Peaches and Goat Cheese

by joycevandenbergporterMay 11, 2016

Peaches are here! I know it’s not Monday but I recently made a version of this salad again and remembered how much I loved the flavor combination of this salad I posted a couple of years ago. Sweet peaches, roasted beets, arugula, goat cheese and this time I used candied pecans. It’s now pretty easy to find beets that have already been roasted as a short cut. Enjoy!

goodmotherdiet

Is it a coincidence that fresh tomatoes ripe from the vine or juicy, just picked peaches taste especially good in summer or is it nature’s design to give us what we need? I was thumbing through some cooking magazines admiring gorgeous photos of carmelized tomatoes and 10 ways to use fruit when I came across an article, “In Season For a Reason:”, by Ellie Krieger in CookFresh Magazine that claims our bodies are ‘calling for them’, meaning seasonal veggies. “Not only do summer vegetables taste better and have a higher nutritional value, in season produce is in sync with our nutritional needs; it contains specific nutrients that replenish and protect us in the hot summer months”. Summer’s juicy fresh fruits and vegetables help keep us hydrated (20 percent of our water intake comes from the food we eat) and are rich in anti-oxidants, just when we need them most. Specifically, antioxidants…

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Meatless Monday – Minestrone Verde with Spring Vegetables

by joycevandenbergporterMay 9, 2016

This mostly ‘green’ soup is like Spring in a bowl. Dark leafy dino kale, sweet sugar snap peas and cannelini beans are all nestled in a tasty leek infused broth. Topped with a lemony pistachio pesto, salty shaved parmesan and red pepper flakes, this is one flavor packed bowl. Did I say Ready in less than 30 Minutes? I love eating with the seasons when vegetables are at their peak in freshness, nutritional value and flavor. Usually when vegetables are so abundant, they are also the cheapest. For the greatest freshness look for foods that are locally grown and preferably organic.

Did you know that fruits and vegetables are still ‘alive’ and continue to breathe after picking through a process called respiration, which leads to a loss of nutrients the longer it takes for them to be transported and sold. In addition, fruits and vegetables have a higher nutritional value when they are picked ripe, as opposed to picking them before they are ripe and letting them ripen later (for shipping purposes), except for certain crops like tomatoes. They might get to the right color and ripeness but won’t reach their highest nutritional levels, so buying local is the best bet if you can. Or sometimes, frozen is the best choice since they are picked ripe and frozen right away. (Livestrong)

I made this minestrone twice this week. The first time I made it, my husband went back for fourths and my 21 year old son ate all the leftovers. It was such a disappointment to find the empty container the next morning. Darn, no free lunch… So I decided to make it again a few days later for a casual dinner party I hosted for eight women, but this time I doubled the recipe. I was afraid of overcooking the vegetables while waiting for everyone to arrive and giving them all a chance to have cocktails with the chickens (yes, that is a thing when you have chickens). So I prepared the soup base, added the cannelini beans and turned the burner off. Once the soup was only warm and not hot, I added the veggies and let it sit until just before we were ready to eat. By the time it heated back up, the veggies were the perfect crisp tender. Of course, the fun part is allowing your guests to ‘decorate’ their own bowls with the delicious pesto, shaved parmesan and red pepper flakes. The bread can also be toasted ahead of time as it is fine at room temperature.

This soup gets much of it’s flavor from a good vegetable broth that is poured over sauteed onions, celery and leeks. Italians call this sauteed vegetable mixture soffrito, which is the foundation on which many Italian sauces, and other dishes are built. Traditional ingredients were lard and finely chopped parsley and onion, but modern cooks substitute olive oil or butter. Garlic, celery, or carrot may be included. Italian cooks often make a big batch of soffrito and save it to use in various recipes. Soffrito can be made 3 days ahead. Let it cool; cover and chill, or freeze up to 1 month

TIPS: Leeks are a delicious addition to soups but can harbor dirt between it’s many layers which will make your soup stock gritty. The easiest way to clean them is to cut off the stem and the dark green end, then slice in half vertically. Run each half under running water fanning the layers like a deck of cards to rinse out any dirt. Then chop into one quarter inch pieces.

RECIPE ADAPTED FROM SPRING MINESTRONE VERDE FROM BON APPETIT, MAY 2016

SPRING MINISTRONE VERDE

¼ cup olive oil
1/2 onion, finely chopped
1 medium leek, white and pale-green parts only, finely chopped
2 celery stalks, finely chopped
1 Tbsn fresh thyme leaves (or 1 tsp dried)
1 bay leaf
4 cups vegetarian broth or water
1 14.5-ounce can cannellini (white kidney) beans, drained and rinsed
6 ounces sugar snap peas, trimmed, sliced in half crosswise
½ bunch small Tuscan kale, ribs and stems removed, leaves torn
1 cup shelled fresh peas (from about 1 pound pods) or frozen peas, thawed
salt and pepper to taste
shaved Parmesan (optional)
red pepper flakes (optional)
Pesto (recipe below)
4 ¾-inch-thick slices country-style bread, toasted

Heat oil in a large skillet over medium-high. Cook onions, leeks, and celery, stirring often, until soft but not browned, 6–8 minutes.

Add stock and bring to a boil. Reduce heat to a simmer

Remove the tough rib from the kale and roughly chop leaves.

Destring snow peas and cut in half

Place slices of bread in a single layer on a baking sheet. Spray or brush with olive oil and broil until golden brown. Turn and repeat on the other side.

Add beans and sugar snap peas; cook until crisp-tender, about 4 minutes.

Add kale and peas and cook until kale is wilted and peas are tender, about 3 minutes. Taste and adjust seasoning with salt and black pepper.

Serve soup, topped with pesto, parmesan and red pepper flakes, with toast and pesto.

PESTO

2 tablespoons pistachios (pumpkin seeds or pine nuts)
1 garlic clove, chopped
1 cup (packed) basil leaves
1 cup (packed) parsley leaves with tender stems
⅔ cup olive oil, divided
½ cup finely grated Parmesan
½ teaspoon finely grated lemon zest
Kosher salt, freshly ground pepper

Pulse pistachios in a food processor. Add garlic, basil, parsley, and ⅓ cup oil in a food processor until a coarse purée forms. Add Parmesan, lemon zest, and remaining ⅓ cup oil; season with salt and pepper, if needed.

Minestrone Verde with Spring Vegetables

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

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¼ cup olive oil
1/2 onion, finely chopped
1 medium leek, white and pale-green parts only, finely chopped
2 celery stalks, finely chopped
1 Tbsn fresh thyme leaves (or 1 tsp dried)
1 bay leaf
4 cups vegetarian broth or water
1 14.5-ounce can cannellini (white kidney) beans, drained and rinsed
6 ounces sugar snap peas, trimmed, sliced in half crosswise
½ bunch small Tuscan kale, ribs and stems removed, leaves torn
1 cup shelled fresh peas (from about 1 pound pods) or frozen peas, thawed
salt and pepper to taste
Thinly shaved Parmesan and crushed red pepper flakes (for serving)
Pesto (recipe below)
4 ¾-inch-thick slices country-style bread, toasted

Heat oil in a large skillet over medium-high. Cook onions, leeks, and celery, stirring often, until soft but not browned, 6–8 minutes.
Add stock and bring to a boil. Reduce heat to a simmer
Place slices of bread in a single layer on a baking sheet. Spray or brush with olive oil and broil until golden brown. Turn and repeat on the other side.
Add sugar snap peas; cook until crisp-tender, about 4 minutes.
Add kale, beans, and peas and cook until kale is wilted and peas are tender, about 3 minutes.
Taste and adjust seasoning with salt and black pepper.
Serve soup, topped with pesto, parmesan and red pepper flakes, with toast and pesto.

PESTO

2 tablespoons pistachios (pumpkin seeds or pine nuts)
1 garlic clove, chopped
1 cup (packed) basil leaves
1 cup (packed) parsley leaves with tender stems
⅔ cup olive oil, divided
½ cup finely grated Parmesan
½ teaspoon finely grated lemon zest
Kosher salt, freshly ground pepper

Pulse pistachios in a food processor. Add garlic, basil, parsley, and ⅓ cup oil in a food processor until a coarse purée forms. Add Parmesan, lemon zest, and remaining ⅓ cup oil; season with salt and pepper, if needed.

Wheatless Wednesday – Easy Roasted Sole with Lemon & Capers

by joycevandenbergporterMay 4, 2016

Easy and delicious! Forget fussing over fancy sauces or breading and frying. This is a winner in every way! Delicate fillets of sole roasted in a sauce of lemon, capers, parsley, green onions and butter (of course). Best of all, it is ready in less than half hour and it’s such a pretty dish, your family will be impressed.

I pretty much love anything that is cooked with lemon, butter, garlic and fresh herbs, so it’s no surprise that I liked this dish so much. I mean, how can you go wrong? Just toss it all together, throw it in the oven and voila! Dinner is served. I served the sole with sauteed spinach and a combination of long grain brown and wild rice, which was great in sopping up the yummy lemon butter and provided fiber along with bumping up the nutrients.

We all know that fish is a good, lean source of protein that is low in calories and fat but high in vitamins and minerals, including vitamin B. When deciding to prepare fish, make sure it comes from a sustainable source. Seafood Watch is a great source of information on purchasing seafood that is fished or farmed in ways that have less of an impact on the environment and the species. They recommend that the Best Choice is to buy sole from the Western United States and The Gulf of Alaska.

TIPS: If you can’t find sole, you can substitute another light fish, like flounder or seabass. Sole is very thin so most people will eat 2 or 3 fillets, so gauge your audience and their appetites. You can also substitute shallots for the sliced green onions and chives for the slivered scallions, if need be. Non dairy people can successfully use a non-dairy butter that has been cultured, like Miyoko’s. This is an easy company dish that can be prepared before guests arrive and roasted just before salads are served. If you platter the sole, make sure you save the yummy juice to pour over side dishes or vegetables.

EASY OVEN ROASTED SOLE

1.5 lb Sole fillets (about a dozen thin fillets)
1 lemon, juice and zest
1 lemon, sliced
½ cup olive oil
½ cup butter, melted
3 garlic cloves, minced
2 Tbsn capers
4 green onions
1 Tbsn parsley, chopped
1/2 tsp salt
1/4 tsp ground black pepper

Zest lemon and then squeeze the juice.

In a small bowl, whisk together lemon juice, olive oil and melted butter, garlic, salt and pepper.

Rinse and dry fish fillets and arrange them in a single layer in a large oiled baking pan. Overlapping is fine if you need to fit them in the pan.

Pour the lemon butter sauce over the fish.

Slice half of the scallions into thin circles and slice the rest in half vertically and then into thin julienne slivers.
Sprinkle the fish with capers, parsley, lemon zest and green onion circles. Top with lemon slices and scallion slivers.

Roast at 400 degrees F-heated oven for 10-15 minutes. Broil the last 5 minutes. (Yes, it’s done. Don’t overcook!)

Remove from the oven and serve warm. (That’s my plate. You can tell I like my greens…)

Easy Oven Roasted Sole with Lemon and Capers

Servings: 4-6
Time: 25 minutes
Difficulty: easy
Print

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1.5 lb Sole fillets (about a dozen thin fillets)
1 lemon, juice and zest
1 lemon, sliced
½ cup olive oil
½ cup butter, melted
3 garlic cloves, minced
2 Tbsn capers
4 green onions
1 small bunch parsley, chopped
1/2 tsp salt
1/4 tsp ground black pepper

Zest lemon and then squeeze the juice. In a small bowl, whisk together lemon juice, olive oil, garlic and melted butter.
Rinse and dry fish fillets and arrange them in a single layer in a large oiled baking pan. Overlapping is fine if you need to fit them in the pan. Season with salt and pepper.
Pour the lemon butter sauce over the fish.
Slice half of the scallions into thin circles and slice the rest in half vertically and then into thin julienne slivers.
Sprinkle the fish with capers, lemon zest, green onion circles and parsley.
Top with lemon slices and scallion slivers.
Roast at 400 degrees for 10-15 minutes. Broil the last 5 minutes.
Remove from the oven and serve warm.

Meatless Monday – Shaved Fennel Salad with Burrata

by joycevandenbergporterMay 2, 2016

The longer and warmer days of Spring bring forth a whole new crop of fresh vegetables. One of my favorites is fennel with it’s distinctive licorice-like flavor. Fennel is wonderful roasted and caramelized but it is also delightful served raw in salads. I particularly liked this salad featuring shaved fennel marinated in lemon and olive oil and paired with creamy burrata over a bed of baby arugula and topped with toasted pine nuts and fresh mint. I love the juxtaposition of the slightly crunchy, lemony fennel with the creaminess of the burrata which is one of my favorite cheeses. Burrata is similar to fresh mozzarella but has a soft, oozy and delicious center. Of course, if you are avoiding dairy, the fennel salad is strong enough to stand on it’s own without adding burrata. Since I made this as a main course, I also added avocado to add healthy fats and the sense of fullness it provides.

White foods like fennel don’t seem like they have much to offer from a nutritional standpoint but you might be surprised. Fennel is a great source of calcium, magnesium, phosphorous, folic acid, vitamin C and potassium. It’s high fiber content acts as a bulking agent and helps us feel fuller longer. Fennel can help with the absorption of iron and aids in digestion (particularly the digestion of fat) and freshens the breath. So I’m thinking fennel might be a no brainer to serve at dinner parties.

Fennel stalks and fronds are also edible. The fronds are especially great used as an herb or accent in dishes. The stalks can be chopped and added to soups and stocks. My fennel stalks, however, all went to my backyard chickens. I have 9 adorable rescue chickens, some of which were battery cage hens that were rescued from slaughter by Animal Place. Some of these lovelies had their beaks clipped which is a common factory farm practice. In losing their most important tool (their sharp beak) they have trouble picking up and cutting food. That is where my cuisinart comes into play. I blended up my fennel tops and fronds along with a few other fresh veggies to make it easier for my girls to get their greens. You can read more about my sweet girls and their Donald Trump ‘comb’overs on their Facebook Page: Mrs V’s Rescue Chickens. They love new followers. Oh, and don’t buy cheap eggs….

TIPS: Remove zest from lemon before cutting in half and juicing. Otherwise, it’s almost an impossible task and you will have wasted a lemon. Yes, I know this from experience when I did’t think ahead. This salad was just as good the next day once brought to room temperature, so I suspect the fennel can be marinated ahead of time and tossed with the rest of the ingredients just before serving.

SHAVED FENNEL SALAD WITH BURRATA

2 medium heads fennel
2 Tbsn olive oil, plus more for serving
1 lemon, juice and zest
1/4 cup pine nuts, toasted (or pistachios)
8 oz burrata
1 small bunch baby arugula
1/2 cup fresh mint leaves, roughly chopped
1 avocado, sliced (optional)
salt and pepper to taste

Trim frond ends of fennel and slice in half lengthwise and remove the core.

Using a mandoline or a sharp knife, slice fennel very thinly.

Place fennel, oil, zest and lemon juice in a shallow dish; season with salt and pepper. Let stand 10 minutes or so.

Dry toast the pinenuts in a small pan over medium heat until golden. Remove from heat and let cool.

Place a layer of arugula on a platter and arrange marinated fennel on top. Add avocado, if desired.

Place burrata over fennel and sprinkle with pine nuts and mint leaves. Drizzle with remaining marinade.

Shaved Fennel Salad with Burrata

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

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2 medium heads fennel
2 Tbsn olive oil, plus more for serving
1 lemon, juice and zest
1/4 cup pine nuts, toasted (or pistachios)
8 oz burrata
1 small bunch baby arugula
1/2 cup fresh mint leaves, roughly chopped
1 avocado, sliced (optional)
salt and pepper to taste

Trim frond ends of fennel and slice in half lengthwise and remove the core.
Using a mandoline or a sharp knife, slice fennel very thinly.
Place fennel, oil, zest and lemon juice in a shallow dish; season with salt and pepper. Let stand 10 minutes or so.
Dry toast the pinenuts in a small pan over medium heat until golden. Remove from heat and let cool.
Place a layer of arugula on a platter and arrange marinated fennel on top. Add avocado, if desired.
Place burrata over fennel and sprinkle with pine nuts and mint leaves. Drizzle with remaining marinade.

Meatless Monday – Pan Seared Artichokes with Blackened Garlic

by joycevandenbergporterApril 20, 2016

I’m still on an artichoke kick, because they are so good right now, so I decided to circle back on a recipe I made last Spring for Pan Seared Artichokes with Blackened Garlic. I remembered that it was finger licking good and was hoping it would be just as good the second time around. Well it just as I remembered… I served it with a Lemon Garlic Aioli. Yum! So if you missed it last year, here it is again. Let me know if you make it!

goodmotherdiet

Mmmm… finger lickin’ good! I have made artichokes many times but never pan seared and I probably won’t go back. These are seriously good! My Mom used to serve platters of steamed artichokes that we dipped in mayo. I remember leaving piles and piles of spent artichoke leaves lined with teeth marks on my plate I still love them cooked that way, simple and homey, but as a food blogger I like to try new things and this one is a keeper! Searing the artichoke wedges instead of steaming them, intensifies their flavor. And if you haven’t tried ~~burnt~~ blackened garlic cloves, you’re missing out. When they are cooked at a higher heat or for a longer period of time, they lose their pungent, sharp quality and become sweet and caramelly so you can safely (and eagerly) eat them whole without getting garlicky dragon breath. After searing the…

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Meatless Monday – Caprese Garlic Bread

by joycevandenbergporterApril 18, 2016

Garlic Bread is always a fan favorite. Now imagine this fav topped with other love, ripe tomatoes and fresh mozzarella, drizzled with a sweet and tangy balsamic reduction. Hungry yet? Best of all it requires very few ingredients and a short prep, pretty close to being ready to eat! The key to this dish is using really high quality ingredients, like perfectly ripe red tomatoes, fresh mozzarella (not the kind you use on pizza), fresh spicy basil, good bread and lastly, a splash of a nice balsamic vinegar. I like to intensify the balsamic by adding honey and reducing it into a delicious syrup but you can skip that step if you don’t have time. It’s hard to go wrong with a good balsamic vinegar. Mmmm…

I’m not even going to talk about the nutrition of this dish because you just want to eat the whole thing because it’s so good! That said, instead of the relatively empty, fat-laden calories of most garlic bread, the addition of real food on top ensures you’re getting some good vitamins and minerals in there. Everyone already knows about tomatoes and lycopene and antioxidants… Eat on!

Only my most loyal readers will notice that I didn’t post anything last week. My Dad was in town, for the first time in almost 9 years and the first time he’s had to deal with our current airport security nightmare. I’m sure no one will fault me for spending every moment with my wonderful father. My sister, Margaret and her husband Scott flew down with Dad for the weekend too. Margaret the Human got to meet Margaret the Chicken. For those of you who don’t know what that means, read about my new passion, my mini chicken rescue ranch: (copy and paste) https://www.facebook.com/Mrs-Vs-Rescue-Chickens-1500893156880649/

We went on lots of dog walks, including Crissy Field with the lovely backdrop of the golden gate bridge. Even after all these years, sometimes I think the GGB looks like a prop on a set because it’s so picturesque. We even went to iconic San Francisco show, Beach Blanket Babylon, which became a longtime favorite of Mom’s and Dad’s after I took them 30 years ago. I did cook (you will forgive me if I didn’t share) but we also frequented many local restaurants. Love you Dad!

TIPS: For this dish, I like to use a long thin baguette which develops a nice crispy crust and is also the perfect width for a sliced tomato. If you like a heavier bread ratio, use a thicker sourdough or ciabatta loaf, but you may need to double the garlic butter quantity. For a quicker prep time, buy pre-sliced fresh mozzarella or try out a vegan version by checking our Miyako’s Kitchen’s new vegan mozzarella. There are NO substitutions for fresh, ripe tomatoes… so plan ahead and set them in your windowsill to ripen for a few days.

CAPRESE GARLIC BREAD

1 thin baguette (sourdough or ciabatta loaf-see TIPS)
1/2 cup salted butter, softened
3-4 cloves garlic, minced (or garlic paste)
12 ounces fresh mozzarella cheese, sliced
2-3 medium tomatoes
1/2 cup balsamic vinegar
1 tsp honey
Salt and freshly ground pepper, to taste
1/3 cup chopped fresh basil

Slice baguette in half lengthwise, then cut in halves or thirds (whichever fits on your baking sheet) In a small bowl,combine butter and garlic. (You could also add a dash of Italian Seasoning if you wish) Spread evenly over bread.

Slice tomatoes and mozzarella into 1/2 inch rounds.

Preheat oven to 400 degrees Fahrenheit. Place bread on large baking sheet cut side up. Bake for 3-5 minutes, or until butter is melted and edges are golden.

Remove from oven and arrange mozzarella slices on bread and bake in oven for about 10 minutes or until cheese is melted but not falling off. You can turn to broil for the last few minutes, if desired.

While bread is cooking, reduce balsamic vinegar. Bring vinegar and honey to a boil, in a small saucepan, reduce heat and simmer for 7-10 minutes, stirring often, until vinegar is reduced by half or until vinegar is a nice syrupy consistency. Remove from heat.

Remove bread from oven, line with tomato slices, season with salt and pepper and basil. You have the option of cooking for another couple of minutes or serving tomatoes room temp. Drizzle with balsamic reduction. Cut into tomato sized slices and serve.

Caprese Garlic Bread

Servings: 6
Time: 20 minutes
Difficulty: easy
Print

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1 thin baguette (sourdough or ciabatta loaf-see TIPS)
1/2 cup salted butter, softened
3-4 cloves garlic, minced (or garlic paste)
12 ounces fresh mozzarella cheese, sliced
2-3 medium tomatoes
1/2 cup balsamic vinegar
1 tsp honey
Salt and freshly ground pepper, to taste
1/3 cup chopped fresh basil

Slice baguette in half lengthwise, then cut in halves or thirds (whichever fits on your baking sheet)
Slice tomatoes and mozzarella into 1/2 inch rounds.
Preheat oven to 400 degrees Fahrenheit. Place bread on large baking sheet cut side up.
In a small bowl,combine butter and garlic. (You could also add a dash of Italian Seasoning if you wish) Spread evenly over bread.
Bake for 3-5 minutes, or until butter is melted and edges are golden.
Remove from oven and arrange mozzarella slices on bread and bake in oven for about 10 minutes or until cheese is melted but not falling off. You can turn to broil for the last few minutes, if desired.
While bread is cooking, reduce balsamic vinegar. Bring vinegar and honey to a boil, in a small saucepan, reduce heat and simmer for 7-10 minutes, stirring often, until vinegar is reduced by half or until vinegar is a nice syrupy consistency. Remove from heat.
Remove bread from oven, line with tomato slices, season with salt and pepper and basil. You have the option of cooking for another couple of minutes or serving tomatoes room temp. Drizzle with balsamic reduction. Cut into tomato sized slices and serve.

Meatless Monday – Ginger Miso Eggplant with Sesame Soba Noodles

by joycevandenbergporterApril 4, 2016

We all know that eggplant is an exceptional vegetable and not just because of it’s glorious purple color. Eggplant is deliciously low in calories and high in fiber and nutrition – but what about soba noodles? Aren’t they just useless carbs just there to soak up the sauce? Well it turns out that soba noodles are made out of buckwheat flour, which is not, despite its name a form of wheat. The word, Soba, actually means buckwheat in Japanese. Buckwheat is related to rhubarb and the small seeds of the plant are ground to make flour, so I guess it’s technically a vegetable and not a grain.

Buckwheat is a good source of nutrients like protein, fiber, iron, carbohydrates, thiamine and manganese. When compared to regular spaghetti, soba noodles have less calories, more fiber and more protein. Buckwheat itself is gluten free but it is often mixed with other types of flour, so check your labels to make sure you know what is in the soba noodles if you are trying to avoid gluten.

GINGER MISO EGGPLANT

SERVINGS: 4-6

4-6 Japanese eggplants
1 tablespoon olive oil or olive oil spray
1/3 cup white miso paste
4 tsp finely grated peeled ginger
2 tsp sesame oil
1 tsp soy sauce
1 tsp rice vinegar
1 Tbsn toasted sesame seeds, divided
3-4 thinly sliced scallions (about 3 Tbsn), divided

Slice eggplants in half lengthwise and place cut side up. Salt generously and let sit for about 10 minutes. (optional)

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Thinly slice scallions and prepare ginger and garlic.

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Preheat oven to 425°. Brush or spray cut side of eggplant with oil and place on an oiled baking sheet.

Roast eggplant, turning once halfway through, until very tender, about 20 minutes. While eggplant is cooking, prepare soba noodles (recipe below)

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Remove from oven. Arrange a rack in upper third of oven and heat to broil. Meanwhile, whisk miso, ginger, sesame oil, soy sauce and rice vinegar with 1 Tbsp. water in a small bowl. Stir in 1 1/2 tsp. sesame seeds and 2 Tbsp. scallions.

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Spread top of eggplant slices with miso sauce.

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Broil until golden and charred in places, 4–5 minutes.

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Remove from oven and sprinkle with remaining 1 1/2 tsp. sesame seeds and 1 Tbsp. scallions.

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Serve hot or warm with Sesame Soba Noodles. Watch it disappear.

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SESAME SOBA NOODLES

1 package organic soba noodles (9.5oz)
2 Tbsn soy sauce
2 Tbsn sesame oil
1 Tbsn seasoned rice vinegar
1 Tbsn olive oil
3 cloves garlic, finely diced and then minced
1 TBSP fresh ginger, mince (ginger paste or 1/2 tsp ground ginger)
2 green onions, thinly sliced
1 red chili or cherry pepper, small dice or thinly sliced (optional)
1 tsp sesame seeds, garnish

Cook soba noodles per package directions. While the water is boiling, prepare the sesame sauce.

In a small bowl combine soy sauce, sesame oil, rice vinegar, oil, garlic and ginger and whisk with a fork until well combined.

When the noodles are ready, drain (reserving 1/4 cup pasta water) and return to the saucepan. Pour the sesame sauce all over the noodles and stir to combine. Add the green onions and peppers, toss again. Serve with toasted sesame seeds and a drizzle of hot sauce if desired.

Ginger Miso Eggplant with Sesame Soba Noodles

Servings: 4-6
Time: 40 minutes
Difficulty: easy
Print

4-6 Japanese eggplants
1 tablespoon olive oil or olive oil spray
1/3 cup white miso paste
4 tsp finely grated peeled ginger
2 tsp sesame oil
1 tsp soy sauce
1 tsp rice vinegar
1 Tbsn toasted sesame seeds, divided
3-4 thinly sliced scallions (about 3 Tbsn), divided
Slice eggplants in half lengthwise and place cut side up. Salt generously and let sit for about 10 minutes. (optional)
Thinly slice scallions and prepare ginger and garlic.
Preheat oven to 425°. Brush or spray cut side of eggplant with oil and place on an oiled baking sheet.
Roast eggplant, turning once halfway through, until very tender, about 20 minutes.
While eggplant is cooking, prepare soba noodles (recipe below)
Remove from oven. Arrange a rack in upper third of oven and heat to broil.
Meanwhile, whisk miso, ginger, sesame oil, soy sauce and rice vinegar with 1 Tbsp. water in a small bowl. Stir in 1 1/2 tsp. sesame seeds and 2 Tbsp. scallions.
Spread top of eggplant slices with miso sauce.
Broil until golden and charred in places, 4–5 minutes.
Remove from oven and sprinkle with remaining 1 1/2 tsp. sesame seeds and 1 Tbsp. scallions.

Meatless Monday – Spring Vegetable Tart with Asparagus and Artichoke Hearts

by joycevandenbergporterMarch 28, 2016

Nothing says spring like artichokes, asparagus and spring peas. Here they are featured in a creamy puff pastry tart dotted with fresh herbs. Cherry tomatoes add a dash of color and a pop of sweetness. This tart is very pretty and great for parties or special occasions, like Mother’s Day Brunch, perhaps. I made it for a ladies luncheon and it was a big hit. Best of all, it is deceptively easy, no pre-cooking or extra pans. Just defrost a sheet of puff pastry, mix ricotta with garlic, feta and basil, and spread it on the pastry. Decorate with raw veggies and pop it in the oven. Gorgeous and ready in 25 minutes.

Photo Credit: https://berkeleygardencoach

Spring is my favorite season. The hills are vibrant green from winter rains and wildflowers abound. Crocuses have pushed their way out of the damp earth and gorgeous camelias are in bloom. My favorite spring flower, though, is the California poppy, so cheerful and delicate but hardy and tenacious enough to grow in the most dire of situations. I’m just sorry they don’t last all year long. But I digress. Let’s go back to our other harbingers of spring, asparagus and artichokes, both of which add not only color but a lovely combination of flavors as well as fiber and loads of important vitamins and minerals.

Ricotta is certainly not a diet food, as it is fat laden and high in calories, but it does have a surprising number of nutrients to offer as well. Riccotta is a good source of protein, calcium, vitamin B-12, riboflavin, phosphorous and zinc. The fat in ricotta is mostly saturated fat which can reek havoc on cholesterol levels but lower fat versions are available, if that is a concern, but they also offer less protein. You could also try substituting cottage cheese as a lower fat alternative. However, as a special occasion dish, I would encourage the full fat version.

TIPS: I used a combination of ricotta and feta cheeses. If you are not a fan of feta, substitute goat cheese or another soft cheese that you enjoy. You can also just add grated hard cheeses like parmesan, asiago and fontina but may not want to add a whole cup. Taste before adding the eggs to be sure you got the combination right. When spreading the ricotta mixture, make sure you leave a wide border as the cheese has a tendency to expand and you could lose your border. Don’t skip the fresh herbs…

I adapted this recipe from http://www.prouditaliancook.com

SPRING VEGETABLE TART

This recipe makes one tart about 12″ x 16″, two smaller round tarts or 6 individual 4×4 squares.

1 package of frozen puff pastry, thawed
3 cups ricotta, drained if necessary
1 cup feta, crumbled
2 eggs
2-3 garlic cloves, finely minced
1/2 cup fresh basil, chopped
salt and pepper to taste
1 small bunch of asparagus, ends trimmed
1/3 cup fresh or frozen peas, defrosted
1 cup artichoke hearts (frozen or canned in water), defrosted and drained
1 cup cherry tomatoes, cut in half lengthwise
1/4 cup parmesan
1 Tbsn fresh thyme sprigs

Prepare all herbs and veggies. Preheat oven to 400°F.

Unfold the pastry onto a piece of parchment paper. Using a rolling pin, roll pastry ½ in. bigger on all sides. Slide the pastry and parchment onto a large baking sheet.

In a medium bowl beat the eggs until combined. Brush the outer 1 inch edge of the pastry with the egg wash and prick the center with a fork in about a dozen places to prevent the center from rising.

Add the ricotta, garlic, basil and parmesan to the remaining eggs and stir until well mixed together.

Spread the ricotta mixture evenly over the pastry leaving a generous one inch border all the way around(ricotta will expand in the oven).

Arrange the veggies evenly into the ricotta mixture, pressingly slightly.

Sprinkle with 1/4 cup parmesan.

Bake in a 400 F. oven until the pastry has puffed and is golden brown, 25 to 30 minutes and the ricotta has set.

Top with additional parmesan and fresh thyme, if desired. Let it cool slightly before serving.

Spring Vegetable Tart

Servings: 8
Time: 45 minutes
Difficulty: easy
Print

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This recipe makes one tart about 12″ x 16″, two smaller round tarts or 6 individual 4×4 squares.

1 package of frozen puff pastry, thawed
3 cups ricotta, drained if necessary
1 cup feta, crumbled
2 eggs
2-3 garlic cloves, finely minced
1/2 cup fresh basil, chopped
salt and pepper to taste
1 small bunch of asparagus, ends trimmed
1/3 cup fresh or frozen peas, defrosted
1 cup artichoke hearts (frozen or canned in water), defrosted and drained
1 cup cherry tomatoes, cut in half lengthwise
1/4 cup parmesan
1 Tbsn fresh thyme sprigs

Instructions

Prepare all herbs and veggies. Preheat oven to 400°F.
Unfold the pastry onto a piece of parchment paper. Using a rolling pin, roll pastry ½ in. bigger on all sides. Slide the pastry and parchment onto a large baking sheet.
In a medium bowl beat the eggs until combined. Brush the outer 1 inch edge of the pastry with the egg wash and prick the center with a fork in about a dozen places to prevent the center from rising..
Add the ricotta, garlic, basil and parmesan to the remaining eggs and stir until well mixed together.
Spread the ricotta mixture evenly over the pastry leaving a generous one inch border all the way around (ricotta will expand in the oven).
Arrange the veggies evenly into the ricotta mixture, pressingly slightly.
Sprinkle with 1/4 cup parmesan.
Bake in a 400 F. oven until the pastry has puffed and is golden brown, 25 to 30 minutes and the ricotta has set.
Top with additional parmesan and fresh thyme, if desired.
Let it cool slightly before serving.

Meatless Monday – Tuscan Bean Soup with Squash and Kale

by joycevandenbergporterMarch 21, 2016

The cold, wet sideways rain is back, so you know what that means…SOUP! I know yesterday was the first day of spring but you certainly wouldn’t know it by looking out the window. A nice hot bowl of tummy warming soup is just what the doctor ordered for fending off nasty weather, and the sniffles that come along with it, especially a hearty one like this that is loaded with cannelini beans, butternut squash, carrots, potatoes and kale, and of course some crusty bread for dipping. Mmmm…. Almost makes the wet weather worth it; almost. I’m sure our water department is doing cartwheels though and my garden is loving it.

This is one meal where every ingredient adds more goodness; vitamins, minerals, fiber, flavor, color, texture. You get the picture. Together they are deliciously yummy and you can taste the healthy. I was actually looking for a recipe that called for kale since I still have loads of kale from my winter garden which will soon get re-planted for spring. Since I’ve been picking away at these poor plants all season, they are getting quite tall. It’s almost time to plant tomatoes and peppers, my garden favorites!

I spotted this recipe from Saveur and loved the combination of veggies, but I didn’t really know what made it Tuscan (other than the region, Tuscany), so enter smart phone. I googled it. In response to my typed in question, “What is Tuscan Cuisine?”, The Examiner claims the word Tuscan as a description for food is way overused and often a marketing ploy. Tuscany is the land of simple and honest flavors with cooking that might be heartier than much of the rest of the country. Soffrito, a mixture of chopped celery, onions, garlic, peppers and herbs sautéed in olive oil, is used as a base for soups and sauces and beans are a big part of the diet. Tuscans don’t eat as much pasta as other Italians. So there you have it, Tuscan Bean Soup it is. I did adapt the recipe to make it fewer steps and a faster cooking time but feel free to check out the original by clicking on the link above.

TIPS: I love foods with real ingredients, even if that means peeling, scrubbing or chopping. Oh, I have been known to pick up already cut up butternut squash (like I did today) because butternut squash can be a pain to peel and deseed, and I love shortcuts just like everyone else. You can even buy a mixture of pre-cut carrots, celery and onions in some stores if you’re in a real hurry, but I usually draw the line there. You can also substitute any other kind of squash and if you’re tired of kale, use spinach or a mixture of power greens.

I used canned cannellini beans because I didn’t know I was going to make Tuscan Bean Soup last night so I didn’t think to soak my beans overnight. If you want to use dried beans, soak them overnight in water and then cook them with some of the bean water with the onions, celery and carrots for 30 – 40 minutes. This soup is thickened by blending about a quarter of the soup (before adding the kale). If you like a brothy soup, skip this step. If you like a thicker soup puree a third to a half of the soup.

TUSCAN BEAN SOUP WITH SQUASH AND KALE

2 cans cannellini beans

2 medium carrots, roughly chopped

1 rib celery, roughly chopped

¹⁄₂ yellow onion, roughly chopped

1/2 cup olive oil, divided

5 cups vegetable broth

3 cloves garlic

medium butternut squash, peeled and cut into 1⁄2″ cubes (about 2 cups)

4 large kale leaves, preferably  lacinato, stemmed and chopped

1 medium potato, peeled and cut into 1⁄2″ cubes

1/2 tsp dried thyme

Kosher salt and freshly ground black pepper, to taste

¹⁄₂ tsp. thyme

8 thick slices country-style bread

Saute onions, celery and carrots in 1/4 cup olive oil until onions are translucent.

Add broth, thyme, potatoes and squash and bring to a boil then reduce heat to low, cover and simmer about 15 minutes until potatoes are soft.

Add beans and stir to combine.

Scoop out about 2 cups of soup mixture and puree until smooth.

Return the pureed mixture back into the soup and stir to combine. Taste and add salt and pepper, if needed.

Add kale and simmer 5 to 10 minutes

Slice bread and brush with olive oil, sprinkle with thyme and salt and pepper. Broil about five minutes, turning halfway through.

To serve, place 1 to 2 pieces toasted bread in the bottom of soup bowls and ladle soup over the top. Drizzle soup with olive oil or a sprinkle of parmesan, if desired.

Or be a purist and serve soup plain.

Tuscan Bean Soup with Squash and Kale

Servings: 4
Time: 45 minutes
Difficulty: easy
Print

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2 cans cannellini beans

2 medium carrots, roughly chopped

1 rib celery, roughly chopped

¹⁄₂ yellow onion, roughly chopped

1/2 cup olive oil, divided

5 cups vegetable broth

3 cloves garlic

medium butternut squash, peeled and cut into 1⁄2″ cubes (about 2 cups)

4 large kale leaves, preferably  lacinato, stemmed and chopped (or spinach)

1 medium potato, peeled and cut into 1⁄2″ cubes

1/2 tsp dried thyme

Kosher salt and freshly ground black pepper, to taste

¹⁄₂ tsp. thyme

8 thick slices country-style bread

Saute onions, celery and carrots in 1.4 cup olive oil until onions are translucent.
Add broth, thyme, potatoes and squash and bring to a boil then reduce heat to low, cover and simmer about 15 minutes until potatoes are soft.
Scoop out about 2 cups of soup mixture and puree until smooth.
Return the pureed mixture back into the soup and stir to combine. Taste and add salt and pepper, if needed.
Add kale and simmer 5 to 10 minutes
Slice bread and brush with olive oil, sprinkle with thyme and salt and pepper. Broil about five minutes, turning halfway through.
To serve, place 1 to 2 pieces toasted bread in the bottom of soup bowls and ladle soup over the top. Drizzle soup with olive oil or a sprinkle of parmesan, if desired.

Wheatless Wednesday – Eggplant Fans

by joycevandenbergporterMarch 16, 2016

Here is a ‘twist’ that you will LOVE on the traditional eggplant parm. (pun intended) Whenever I suggest making Eggplant Parmesan for dinner, my husband’s eyes light up. It’s one of his favorite vegetarian dishes. This time, however, I decided to shake it up; same old ingredients but different preparation. This version is not breaded and fried but sliced and stuffed with fresh tomatoes, garlic, fresh mozzarella and herbs, then baked to a golden brown and melty goodness. A sprinkling of parmesan on top adds to a nice golden crust.

Eggplant and tomatoes make a good couple, which is why you see them paired together so often along with fresh basil and a variety of cheeses. I used fresh mozzarella and parmesan but you could easily use crumbled feta or goat cheese depending on your preferences or what you have in your refrigerator. Eggplant is one of the few vegetables that are filling enough to star as a main course. I used medium/large eggplants and found that the two eggplants served four people but those with large appetites may not agree. In addition to being a favorite and versatile veggie, eggplant provides quite an impressive array of nutrients. Eggplant is a very good source of dietary fiber, vitamin B1, and copper. It is a good source of manganese, vitamin B6, niacin, potassium, folate, and vitamin K as well as phytonutrients.

TIPS: My new favorite kitchen hack is olive oil in a spray bottle. It makes brushing slices of anything SO much easier and with better coverage. You can use your own olive oil in a plastic or metal spray bottle or you can purchase it from most stores. They have come a long way since PAM. Just make sure it’s a good quality of oil. Avocado oil is a good choice too.

EGGPLANT TOMATO FANS

2 medium to large eggplant

3-4 large tomatoes

10-12 oz fresh mozzarella, sliced

3-4 cloves garlic, minced

1 cup fresh basil, chopped

1/2 cup fresh parsley, chopped

olive oil

salt

1/4- 1/2 cup parmesan cheese

Slice the egg plant lengthwise into thin slices taking care to keep the stem end attached.

Salt each slice and let rest for 20 or 30 minutes to relase the excess water and any bitterness. Spray or brush olive or avocado oil onto all the slices.

Layer tomato slices, mozzarella, garlic, half of basil and parsley in between each eggplant slice.

Transfer to a baking dish and lightly press to flatten. Drizzle or spray with olive oil and bake for about an hour at 400 degrees. If too much water has been released into the pan, use a turkey baster to remove some of it. The rest will evaporate.

Sprinkle with parmesan cheese and bake another 20 minutes or so until golden brown and melty.

Top with remaining fresh basil and serve hot or warm.

Eggplant Fans

Servings: 2-4
Time: 120 minutes
Difficulty: easy
Print

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2 medium to large eggplant

3-4 large tomatoes

10-12 oz fresh mozzarella, sliced

3-4 cloves garlic, minced

1 cup fresh basil, chopped

1/2 cup fresh parsley, chopped

olive oil

salt

1/4- 1/2 cup parmesan cheese

Slice the egg plant lengthwise into thin slices taking care to keep the stem end attached.
Salt each slice and let rest for 20 or 30 minutes to relase the excess water and any bitterness.
Spray or brush olive or avocado oil onto all the slices.
Layer tomato slices, mozzarella, garlic, half of basil and parsley in between each eggplant slice.
Transfer to a baking dish and lightly press to flatten. Drizzle or spray with olive oil and bake for about an hour at 400 degrees. If too much water has been released into the pan, use a turkey baster to remove some of it. The rest will evaporate.
Sprinkle with parmesan cheese and bake another 20 minutes or so until golden brown and melty.
Top with remaining fresh basil and serve hot or warm.