Meatless Monday – Sesame Orange Tofu

by joycevandenbergporterDecember 28, 2015

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

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

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

Recipe adapted from Crazy Vegan Kitchen

SESAME ORANGE TOFU

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

Sesame Orange Sauce:

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

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

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

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

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

Remove seared tofu from the pan and set aside.

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

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

Serve over brown jasmine rice and top with scallions.

Sesame Orange Tofu

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

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

Sesame Orange Sauce:

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

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

Meatless Monday – Leek & Kale Frittata with Pomegranate Fruit Salad

by joycevandenbergporterDecember 21, 2015

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

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

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

LEEK AND KALE FRITTATA AND POMEGRANATE FRUIT SALAD

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

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

POMEGRANATE FRUIT SALAD

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

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

Leek and Kale Frittata with Pomegranate Fruit Salad

Servings: 6
Time: 30 minutes
Difficulty: easy
Print

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

POMEGRANATE FRUIT SALAD

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

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

Wheatless Wednesday – 5 Ingredient Thai Pumpkin Soup

by joycevandenbergporterDecember 16, 2015

Brrr…It’s cold outside. Warm up with this easy and delicious hot soup. With only 5 ingredients, including pumpkin from a can, this tasty vegan soup is ready in less than 10 minutes. (Deborah, this one is for you!) With a bit of spice from red curry paste, this soup will delight your tastebuds and warm you from your head to your toes. Best of all, the recipe is so quick and easy, making it a great last minute throw together meal with items straight from your pantry. It just tastes like it’s been bubbling away on the stove all day. Just add crusty bread or a salad and dinner is ready. Sometimes you just need to get dinner on the table STAT or it’s going to be takeout again…This is a recipe I spotted on Foodie Crush which is a great source of foodie inspiration so check out her site, but I think the original recipe is from “The Instant Cook”‘ by Donna Hay.

We know that using canned pumpkin is a time saver and allows us to use pumpkin all year around and not just in the Fall/Winter when it is in season, but is canned pumpkin as healthful as fresh? It actually appears that it does have some other benefits than just being convenient. ‘Canned pumpkin has a concentrated density so has more calories per serving than fresh pumpkin and higher amounts of several essential nutrients. One-half cup of canned pumpkin has 40 calories, 9 grams of carbohydrates, 5 grams of fiber, 0.5 gram of fat, 5 milligrams of sodium and 2 grams of protein, according to the University of Illinois. One-half cup of canned pumpkin has 17,500 international unites of vitamin A, almost twice the amount one-half cup of fresh pumpkin provides. This serving also includes 4.8 milligrams of vitamin C, 40 milligrams of calcium and 2 milligrams of iron. Canned pumpkin offers more fiber, protein, vitamin A, calcium and iron than fresh, boiled pumpkin.’ (Jillian Michaels) Some cooks actually prefer canned pumpkin to fresh, especially in baking, probably due to it’s density of nutrients and thicker, less watery consistency.

Photo Credit: http://d1jrw5jterzxwu.cloudfront.net

So don’t feel like a deadbeat cook for using canned or boxed pumpkin. Just think of yourself as making smart choices, but do make sure you buy organic canned pumpkin that does not contain any salt, spices or ingredients other than pumpkin. The label should indicate that it is organic pumpkin with nothing added, especially pumpkin pie spice and/or sugar.

TIPS: If you are a purist and prefer to use a fresh pumpkin instead of the canned variety, choose a 2-3 pound pumpkin, peel, seed and chop it and simmer in veggie broth or water for about 5-10 minutes or until pumpkin is tender. Puree in a food processor, blender or with an immersion blender until smooth then return to the pan.OR you can cut the pumpkin in half, scoop out the seeds and roast it until soft. Remove the skin, then puree it. Continue the recipe at the coconut milk stage. To add more protein, add chunks of tofu, toasted pumpkin seeds or cooked quinoa and cook until warmed through.

5 INGREDIENT THAI PUMPKIN SOUP

2 tablespoons red curry paste
4 cups chicken or vegetable broth, about 32 ounces
2 15 ounce cans pumpkin puree
1¾ cup coconut milk, or a 13.5 ounce can, reserving 1 tablespoon or more
1 large red chili pepper, sliced

cilantro for garnish (optional)

In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.

Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.

Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.

5 Ingredient Thai Pumpkin Soup

Servings: 4-6
Time: 10 minutes
Difficulty: easy
Print

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2 tablespoons red curry paste
4 cups chicken or vegetable broth, about 32 ounces
2 15 ounce cans pumpkin puree
1¾ cup coconut milk, or a 13.5 ounce can, reserving 1 tablespoon or more
1 large red chili pepper, sliced
cilantro for garnish (optional)

In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.
Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.
Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.

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

by joycevandenbergporterDecember 14, 2015

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

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

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

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

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

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

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

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

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

Add persimmon, grapes and pecans to greens.

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

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

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

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

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

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

Easy No-Peel Applesauce

by joycevandenbergporterDecember 10, 2015

Every year, after the apple pies are baked and enjoyed, I make applesauce with all the rest of the apples from my garden. Of course it’s usually just in time for Hanukkah which means yummy latkes with applesauce and sour cream. Making applesauce is pretty easy but peeling the apples is very tedious and time consuming, so this year I decided to try leaving the peels on. Okay, I’ll admit it, I got lazy, but it worked out for the best. I LOVE this applesauce and it is so easy! It’s got a richer and creamier texture AND it’s more nutritious since most of the nutients and fiber are in or right under the peel which is usually removed and thrown away. Win! Win! For best results use a combination of both sweet and tart apples. Fuji, Red Delicious, Pink Lady and Golden Delicious apples are sweeter in taste, while Granny Smith and Pippin apples add a nice tartness.

Applesauce is a favorite snack for little kids in particular. The healthiest applesauce is made from organic apples with the skin on and no added sugar. Apples are one fruit in which you can’t wash off the pesticides, so buying organic apples is especially important if you don’t have your own apple trees. Apples are a great source of natural fiber and vitamin C. The pulp and skin of apples contain flavonoids, which offer numerous health benefits; reduce inflammation, regulate blood pressure. The phytonutrients in apples work as antioxidants to support your heart and helping to lower your bad cholesterol levels. My weight concious readers will like to hear that eating applesauce can also decrease your risk of developing abdominal fat. Studies show that the pectin in apples suppresses your appetite. So what are you waiting for?

Just core the apples, either with a sharp knife or with an apple corer, then cut the apples, peels and all, into slices or chunks. Simmer with a bit of water, lemon juice and a couple of cinnamon sticks until soft. Taste and add sugar if desired. Depending on the apples, it may not need any. Then remove the cinnamon sticks and process the apple mixture until smooth in a blender or food processor. The applesauce can be stored in the refrigerator for a couple of weeks or placed in plastic freezer bags and frozen. It can also be canned while hot. Click HERE for directions from Bell on canning hot applesauce.

Of course, my favorite way to emjoy applesauce is on top of crispy potato pancakes (latkes) with sour cream. Click HERE for my yummy Latke Recipe.

EASY NO-PEEL APPLESAUCE

6 lbs apples (about a dozen large)
1 lemon (or 1/4 cup)
2 cinnamon sticks optional
1 cup water

Core apples and slice or cut into chunks. Place in a large stockpot. Pour water and lemon juice over the top.

Add two cinnamon sticks (or ground cinnamon to taste). Cover and simmer for about 30 to 45 minutes. If it starts to stick, add a bit more water but not too much.

When apples are completely soft and falling apart, remove cinnamon sticks and process apples in a food processor or blender until smooth.

For a chunkier applesauce, use a potato masher.

Store in the refrigerator up to 2 weeks.

Easy No-Peel Applesauce

Servings: 6 cups
Time: 45 minutes
Difficulty: easy
Print

EASY NO-PEEL APPLESAUCE 20151206_170305

6 lbs apples (about a dozen large)
1 lemon (or 1/4 cup)
2 cinnamon sticks optional
1 cup water

Core apples and slice or cut into chunks. Place in a large stockpot.
Pour water and lemon juice over the top.
Add two cinnamon sticks (or ground cinnamon to taste). Cover and simmer for about 30 to 45 minutes. If it starts to stick, add a bit more water but not too much.
When apples are completely soft and falling apart, remove cinnamon sticks and process apples in a food processor or blender until smooth.
For a chunkier applesauce, use a potato masher.
Store in the refrigerator up to 2 weeks.

Happy Hanukkah! Potato Latkes

by joycevandenbergporterDecember 6, 2015

Mmm…Potato Latkes, just like my Mom used to make, although with her Christian Scandinavian heritage, she just called them potato pancakes. Regardless of the name, they are the same- crispy, salty and delicious. You don’t need a holiday to enjoy these yummy treats but tonight is the first night of Hanukkah, so you don’t even need an excuse. Here is my recipe and blog post from last year. I will be making them again tonight but this time with homemade ‘Unpeeled Apple Sauce’ made with the rest of the apples from my trees. Yep, recipe coming this week…J

goodmotherdiet

Dreidel, Dreidel, Dreidel! You know what that means… It’s Hanukkah! Who wouldn’t love a celebration that lasts eight days and involves lighting pretty candles, exchanging gifts, playing games that involve chocolate coins and eating foods that have been fried in oil? Once a year, latkes (and even doughnuts) which are fried in oil are the reigning treats. Latkes, crispy and salty potato pancakes topped with applesauce and sour cream, are a family favorite. The only problem is, that no matter how many I make, they disappear! So what is the significance of the oil? Hanukkah, (Hanukah, Chanukkah or Chanukah depending on the transliteration) also known as the Festival of Lights, is an eight-day Jewish holiday in which candles are lit for eight nights to commemorate the rededication of the Holy Temple in Jerusalem which had been desecrated and a statue of Zeus built in it’s place back when Greek Gods were in favor (2nd century BCE). During…

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Wheatless Wednesday – Portobello Mushrooms Stuffed with Eggplant, Tomatoes and Mozzarella

by joycevandenbergporterDecember 2, 2015

If you are looking for an easy and delicious dinner, this is it! Lovely and earthy portobello mushrooms are stuffed with a mixture of chopped eggplant, zucchini, tomatoes, mozzarella and parmesan then baked to melty, oozy vegetable goodness. I served my mushrooms over a spinach and arugula salad with persimmons, spiced pecans and pomegranate seeds tossed in a light oil and vinegar dressing. ( Will feature on GMD soon). For a heartier meal, serve over a whole grain like farro or brown rice cooked in vegetable broth. The beauty of this dish is that there is no sauteeing or pre-cooking any of the ingredients. Except for salting the eggplant and allowing time for them to ‘sweat’ the excess water out, this is an easy to assemble meal. Just toss the diced veggies, herbs and cheeses together, stuff the mushrooms and bake. Easy! If you can’t find good ripe tomatoes, which can be hard to get this time of year, just substitute a can of diced tomatoes. Drain them and reserve the juice for another meal (or add to cooking water if you are making rice for extra flavor).

I only had three portobello mushrooms and the stuffing easily made enough to fill six, so I cut the tops off of three bell peppers and stuffed those too. My husband had one of each and loved them both, although I think he liked the mushrooms a bit better. However, if you have a mushroom detractor, this is a good option, just FYI. Most people will eat only one mushroom but some will eat two, so this recipe should serve four, especially if you are serving them with a sald or other side dish.

The mushrooms are stuffed with fresh healthy veggies but the mushroom ‘bowls’ themselves are loaded with nutriion. Just look at this handy list of their health benefits from Mushroom-Appreciation.com. You might be surprised at what the lowly mushroom has to offer.

Protein – Most mushrooms have a high protein content, usually around 20-30% by dry weight. This can be useful for vegetarians or anyone looking to increase the protein content in their diet.

Fiber – Helps lower cholesterol and is important for the digestive system.

Niacin and other important B vitamins – As certain B vitamins are found in animal tissue but not plants, this can be another good supplement for vegetarians.

Vitamin D – Essential for the absorption of calcium.

Copper – Aids in helping the body absorb oxygen and create red blood cells.

Selenium – An antioxidant that helps neutralize free radicals, thus preventing cell damage and reducing the risk of cancer and other diseases. Mushrooms contain more selenium than any other form of produce.

Potassium – An extremely important mineral that regulates blood pressure and keeps cells functioning properly. A large portobello mushroom is said to have more potassium than a banana.

Other important minerals – Such as phosphorous, zinc, and magnesium.

Low levels of fat, calories, and sodium

No cholesterol

TIPS: The mushrooms can be stuffed ahead of time and cooked when you are ready. They can be wrapped and stored in the refrigerator over night or they are fine resting on the kitchen counter for an hour or so. If you refrigerate them, allow them to come to room temperature before baking.

PORTOBELLO MUSHROOMS STUFFED WITH EGGPLANT, TOMATOES AND MOZZARELLA

6 large portobello mushrooms
1 small globe eggplant (or 2 japanese)
2 Tbsn Olive Oil (or olive oil spray)
1 medium zucchini
1 large ripe tomato (or 1 can diced tomatoes, drained)
2 cloves garlic, minced
8 oz fresh or 1 cup grated Mozzarella Cheese
½ Cup Parmesan Cheese, grated
1 Tbsn fresh herbs or 1 tsp dried (any combination of basil, oregano or thyme)
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp red pepper flakes (or more to taste)

Dice eggplant and place on a layer of paper towels. Sprinkle liberally with salt and let sit for at least 15 minutes until they ‘sweat’ the water out.

Dice zucchini, tomato and fresh mozzarell, if using, and mince herbs.

Preheat oven to 375 degrees. In a large mixing bowl combine zucchini, tomato, mozzarella, garlic, fresh herbs, salt, pepper and red pepper flakes and a drizzle of olive oil. Mix to combie and set aside.

Clean the Portobello caps with a damp paper towel, remove the stems then set them aside.

Brush mushroom caps and insides with olive oil (or olive oil spray) and place them cap side down in a baking dish. If you are using bell peppers instead of mushrooms, par-boil them or microwave them one at a time on high for 30 seconds.

Add eggplant and parmesan to the bowl and mix to combine

Spoon about 1/2 cup filling into each cap, pressing into place.

Bake for 30 minutes. Check at the halfway point and readjust toppigs if they have come loose. If it looks dry on top, spray or brush with olive oil. Broil for an additional 10 minutes if you prefer a golden brown crust.

Serve hot or warm over warm rice or farro or with a colorful green salad.

Portobello Mushrooms Stuffed with Eggplant, Tomatoes and Mozzarella

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

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6 large portobello mushrooms
1 small globe eggplant (or 2 japanese)
2 Tbsn Olive Oil (or olive oil spray)
1 medium zucchini
1 large ripe tomato
2 cloves garlic, minced
8 oz fresh or 1 cup grated Mozzarella Cheese
½ Cup Parmesan Cheese, grated
1 Tbsn fresh herbs (any combination of basil, oregano or thyme)
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp red pepper flakes (or more to taste

Dice eggplant and place on a layer of paper towels. Sprinkle liberally with salt and let sit for at least 15 minutes until they ‘sweat’ the water out.
Dice zucchini and tomato and mince herbs.
Preheat oven to 375 degrees. In a large mixing bowl combine zucchini, tomato, garlic, fresh herbs, salt, pepper and red pepper flakes and a drizzle of olive oil. Mix to combie and set aside.
Dice fresh mozzarella, if using
Clean the Portobello caps with a damp paper towel, remove the stems then set them aside.
Brush mushroom caps and insides with olive oil (or olive oil spray) and place them cap side down in a baking dish. If you are using bell peppers instead of mushrooms, par-boil them or microwave them one at a time on high for 30 seconds.
Add eggplant, mozzarella and parmesan to the bowl and mix to combine
Spoon about 1/2 cup filling into each cap, pressing into place.
Bake for 30 minutes. Check at the halfway point and readjust toppigs if they have come loose. If it looks dry on top, spray or brush with olive oil. Broil for an additional 5-10 minutes if you prefer a golden brown crust.
Serve hot or warm.

Meatless Monday – Mini Mushroom Vegetable Pot Pies

by joycevandenbergporterNovember 30, 2015

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

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

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

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

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

MINI MUSHROOM VEGETABLE POT PIES

FILLING

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

DOUGH ( OR 2 prepared pie crusts)

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

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

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

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

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

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

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

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

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

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

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

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

Arrange leaves on top of mini pies.

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

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

Mini Mushroom Vegetable Pot Pies

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

FILLING

DOUGH ( OR 2 prepared pie crusts)

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

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

10 Vegetarian Soups for Thanksgiving

by joycevandenbergporterNovember 25, 2015

Just in case you are still looking for inspiration for tomorrow’s Thanksgiving feast, here is a collection of ten yummy soups. Maybe one of these recipes is just what you are looking for. Happy Thanksgiving! Safe travels…

goodmotherdiet

SOUP GLORIOUS SOUP! Perfect for cold, rainy (or snowy depending on where you are) days. I am on vacation and not cooking this week. As promised, here is a collection of ten of my favorite soups. Mmm, so good! All soups are vegetarian or vegan and gluten and wheat free. Maybe one of them is perfect for your Thanksgiving table. Each link will send you to the recipe and original blog post. Love my readers! Sharing is caring. -J

Creamy Cauliflower Leek Soup

Spicy Black Bean Soup

Butternut Squash Soup with Polenta Towers

Carrot Coconut Soup with Marinated Tofu Triangles

Carrot, Sweet Potato Soup with Turmeric

Dhal Lentil Soup with Quinoa Cauliflower Cakes

Mushroom and Barley Soup with Cannelini Beans

Butternut Squash and Potato Soup with Crispy Fried Sage

White Bean and Swiss Chard Soup

Black and White Chili with Garlic Toast

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12 Thanksgiving Sides or Vegetarian Mains

by joycevandenbergporterNovember 23, 2015

It is Thanksgiving week, that time of year we are supposed to remember how thankful we are. This year I am almost overwhelmed by the sanctity and beauty of life. What a privilege we have been given. Over the past three months I have celebrated at four joyous weddings and gathered with family and friends at two lovely but sad celebrations of life. At each occasion my emotions were high and deeply felt, from complete joy to deep sorrow – but also a gratefulness for this life that I have been given.

A few days ago I was ‘gifted’ eleven baby chicks from a fourth grade class who had hatched seven and were leaving for Thanksgiving break. What was a softy like me going to do? I took them home, of course, along with the incubator full of eggs and helped four more chicks into the world. The last one was not going to make it without help since the shell was too hard and dried out but she is a fighter. I named her Margaret since she is my eleventh chick and my baby sister, Margaret, is the eleventh and final sibling in my family. Margaret was born two decades after our oldest sister and Margaret the chick was hatched two full days after the first chick, which in chickie time that is a long gap. This morning chick #8 who never opened her eyes died. I knew they all weren’t going to make it but I am sad for the loss of a life nonetheless. At least she got some nice love for one day.

On this season of Thanksgtiving, I give thanks for the blessings of all lives, big and small. I wish you a warm and wonderful Thanksgiving. I am reblogging a post from last year that might provide some inspiration for vegeetarian sides or main dishes for your Thanksgiving celebration.-J

goodmotherdiet

I am on vacation and very far from my kitchen. Picture my toes with their freshly painted nails digging into the sand, a good book in my hands and warm waves lapping the shore. Yes, I am at the beach and before packing for my trip, I had to do the dreaded errand most females I know over the age of 13 put off as long as possible – bathing suit shopping. Oh the horrors! Bottoms that fit – tops that don’t. Everything all tucked in? Front okay – back, hmmm… I may be a bit curvier than in my youth and just possibly, a bit more ~~self conscious~~ modest. too. Luckily, they also sell cute cover ups and big floppy hats…and after a margarita or two, who cares, right? But, I digress…

Since my kitchen is taking a short break, in lieu of new recipes this week, I have collected a dozen of my favorite vegetarian and vegan dishes which would be perfect for Meatless Monday or as sides for your…

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

by joycevandenbergporterNovember 18, 2015

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

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

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

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

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

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

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

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

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

1/4 cup olive oil, divided

1 large onion, chopped

3 stalks celery, chopped

6 cloves garlic, minced (divided)

2 links vegan sausage (optional)

1 cup criminy mushrooms

2 Tbsn fresh sage, chopped (divided)

2 Tbsn fresh thyme, chopped (divided)

1 cup pecans, roughly chopped

1 6-8 lb pumpkin*See note.

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

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

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Remove sausage from casings and crumble.

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

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

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

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

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

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

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Uncover, and bake 10 to 20 minutes more.

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BONUS:

ROASTED PUMPKIN SEEDS

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

Wild Rice Mushroom Sausage Stuffed Pumpkin

Servings: 8-10
Time: 2.5 hours
Difficulty: medium
Print

Note: Amounts are listed fill a 6 lb pumpkin. An 8 lb pumpkin needs 2 cups uncooked rice. Adjust recipe accordingly.

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

1/4 cup olive oil, divided

1 large onion, chopped

3 stalks celery, chopped

6 cloves garlic, minced (divided)

2 links vegan sausage (optional)

1 cup criminy mushrooms

2 Tbsn fresh sage, chopped (divided)

2 Tbsn fresh thyme, chopped (divided)

1 cup pecans, chopped

1 6-8 lb pumpkin*See note.

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

ROASTED PUMPKIN SEEDS

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

Meatless Monday – 29 Meatless Meals That Aren’t Pasta

by joycevandenbergporterNovember 16, 2015

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

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

BUZZFEED LIFE

Wheatless Wednesday – Curried Carrot, Sweet Potato and Ginger Soup

by joycevandenbergporterNovember 11, 2015

Happiness is…hot soup on a cold day.

On Monday I shared 25 things to make with sweet potatoes since I had just been gifted a big back of them…So which of the recipes did I decide to make? Soup! Curried Carrot, Sweet Potato and Ginger Soup to be specific. It finally rained more than a few drops here in Northern California and when its cold and wet outside, soup is the ultimate comfort food since it warms you up from the inside out. I love this flavorful gingery soup, made creamy from the sweet potatoes and not from adding cream or butter. At only 144 calories per serving (1 1/4 cups), this is a low calorie, zero cholesterol meal with a high nutrient payoff; 4.1 grams protein, 3.9 grams fiber, with loads of vitamins, including Vitamin C to help fight winter colds, plus iron and calcium.

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Photo Credit: http://www.slideshare.net/mollyblakemore9

This week we are eating orange on the rainbow. So what does orange do for us?

“Most yellow and orange food is packed with carotenoids, which give them their vibrant colour. Three of the most common carotenoids – alpha-carotene, beta carotene and beta cryptoxanthin – can be converted from foods into vitamin A in the body. This nutrient is needed for good vision in dim light, normal growth and development, a strong immune system and to keep the skin and cells that line the airways, digestive tract and urinary tract healthy. But thanks to their antioxidant activity, there’s also evidence to suggest that carotenoids – and especially beta carotene, found in orange and yellow food – might help to reduce the risk of heart disease and certain cancers.

However, these findings haven’t always been shown with supplements of beta-carotene, so it’s much better to boost intakes through eating foods which are naturally rich in beta-carotene such as carrots and sweet potatoes.” (Weightloss Resources)

TIPS: If I have really fresh, youngish carrots, I like to keep their peels on since so many of the nutrients are in or just under the peel and it’s a shame to cut them off. Just scrub them with a vegetable brush or sponge and rinse. They should be smooth and shiny. If you have older carrots, you may have to peel them because the skins can have a bitter flavor that is best removed.

CURRIED CARROT, SWEET POTATO AND GINGER SOUP

1 Tbsn olive oil
1/2 cup chopped shallots (2-3 large)
3 cups peeled sweet potato
1 1/2 cups carrots (2-3 large)
1 tablespoon grated ginger (or ginger paste)
2 tsp curry powder
1 quart vegetable broth
1/2 tsp salt

Peel and cube sweet potato into about 1/2 inch pieces.

Scrub carrots and slice or chop them into 1/2 inch pieces.

Peel ginger and grate about a tablespoon.

Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.

Add potato, carrots, ginger, and curry; cook 2 minutes.

Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.

Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

Clean saucepan and pour soup back in and reheat.

Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

Curried Carrot, Sweet Potato and Ginger Soup

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

Peel and cube sweet potato into about 1/2 inch pieces.
Scrub carrots and slice or chop them into a/2 inch pieces.
Peel ginger and grate about a tablespoon.
Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.
Add potato, carrots, ginger, and curry; cook 2 minutes.
Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.
Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.
Clean saucepan and pour soup back in and reheat.
Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

Meatless Monday – 25 Healthy Sweet Potato Recipes

by joycevandenbergporterNovember 9, 2015

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

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

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

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

Just click the link below.

25 Healthy Sweet Potato Recipes

Salted Caramel Apple Bites

by joycevandenbergporterNovember 5, 2015

It’s Apple Harvest time! And you know what that means… Dessert. How about a twist on the traditional apple pie? I don’t mean to knock America’s favorite dessert, because I will make a couple of those too this season, but I have been on a kick for mini or two-bite appetizers and desserts lately. This one is definitely a winner! Finely diced sweet apples with cinnamon, nutmeg, sugar and lemon juice sauteed to tender deliciousness, then spooned into graham cracker cups and topped with a drizzle of salted caramel. All I can say is, yum!

I just picked my apple crop the other day. I have three apple trees in my orchard; Fuji, Pink Lady and Pippin. Each type of apple has it’s own flavor and texture. The Fuji apples are really sweet and firm and more yellow in color. The Pink Ladies are sweet but more delicate and the Pippin is also firm but bright white with a bit of tartness. When blended together, they are a total delight. I always make applesauce with whatever apples are left (probably in another week or so and just in time for Hanukkah and Potato Latkes-more on those later) but first I wanted to make some mini apple pies and ran across a recipe for some mini caramel apple crisps from Princess Pinky Girl which looked pretty delicious and cute too. I changed it a bit based on my own apple pie and crust recipes and to make it a little easier to prepare, aka easier clean up but she was definitely my inspiration. I also decided to make my own caramel sauce.

Alas, now I see why caramel sauce is so expensive! The sugar goes from undercooked to burnt in a nanosecond so make sure all ingredients are measured and room temperature. The first time, I didn’t caramelize the sugar enough because I was afraid it was going to burn, so the taste was right but the sugar was still a bit crunchy. I was able to fix it by reheating the jarred syrup in the microwave on 80% power and all the sugar crystals went away leaving a nice creamy syrup. Most caramel sauce is made with heavy cream, which I don’t buy, so I decided to try substituting plain yogurt and was quite happy with the results. To make a vegan sauce, use vegan butter and yogurt. Otherwise use any kind you like but I would recommend full fat yogurt, which is better for you anyway. Good fat helps your body absorb the nutrients in the food and apples have plenty of those. This caramel sauce gets thick as it cools, so warm it up in the microwave to use again. If you don’t want to go to the trouble to make homemade caramel sauce, just pick up a jar at the supermarket. There are some really delicious ones available so your minis will turn out just as good as if you made it yourself.

TIPS: Caramel Sauce can be made ahead of time and stored in the refrigerator for a couple of weeks. For easy drizzling, try these little plastic squeeze bottles I found at World Market for $1.99 for the three bottles. They are the perfect size for drizzling sauce, dressing or toppings on pretty much anything. I have filled the white one on the far left with caramel sauce which made drizzling a breeze instead of a goopy mess.

SALTED CARAMEL APPLE BITES

CRUST

3 tablespoons sugar
2 cups graham cracker crumbs (about 14 graham crackers)
1/2 cup (1 stick) unsalted butter, melted

FILLING

4 cups peeled, cored and chopped apples
1/3 cup sugar
1/4 cup brown sugar
1 Tbsn lemon juice
2 1/4 Tbsn flour
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 cup water

SALTED CARAMEL SAUCE (OR STORE BOUGHT)

1 cup granulated sugar
6 Tbsn salted butter, at room temperature, cut into pieces
1/2 cup plain yogurt, at room temperature
1/2 tsp vanilla

If making caramel sauce, in a medium saucepan set over medium heat, melt butter. Mix in sugar and cook until the mixture turns a coppery color,or reaches 350 degrees if you are using a candy thermometer. Remove from heat and taste to make sure sugar is all caramelized.

Mix in yogurt and stir using whisk for 2 more minutes. Stir in vanilla until well incorporated.

Pour hot caramel sauce in a jar and allow to cool completely. Store in the refrigerator for up to two weeks. You may need to reheat it to use again as it thickens when cooled.

If you are using graham cracker crumbs, combine them with the sugar and stir in melted butter. If you are using graham crackers, break them into smaller pieces and process in a food processor or blender into crumbs. Add sugar and melted butter and process on low until combined. The mixture should easily form a ball when pressed together but should not be wet. Add another couple of Tablespoons of melted butter if its too crumbly.

Divide the graham cracker mixture among the greased muffin tins, either 24 mini or 12 regular. Using the back of a spoon or your clean thumb, press mixture into bottom and sides, forming a small cup.

Bake minis for 5 minutes and regular for 10 at 350 degrees, and let cool. They will raise up while hot but flatten back out when cool.

Combine all filling ingredients in a medium sized saucepan and cook on medium low heat, partially covered, until softened, about 10-15 minutes. If it starts to stick add a bit more water.

Spoon filling into graham cracker cups and bake for another 5-10 minutes.

Remove from oven and let cool completely. Use a knife edge to loosen from the muffin tin ad place on a serving platter.

Drizzle with caramel sauce. Thank yourself for making these heavenly bites…

Caramel Apple Mini Bites

Servings: 24 mini or 12 regular
Time: 30-45 minutes
Difficulty: medium
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CRUST

3 tablespoons sugar
2 cups graham cracker crumbs (about 14 graham crackers)
1/2 cup (1 stick) unsalted butter, melted

FILLING

4 cups peeled, cored and chopped apples
1/3 cup sugar
1/4 cup brown sugar
1 Tbsn lemon juice
2 1/4 Tbsn flour
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 cup water

CARAMEL SAUCE

1 cup granulated sugar
6 Tbsn salted butter, at room temperature, cut into pieces
1/2 cup plain yogurt, at room temperature
1/2 tsp vanilla

In a medium saucepan set over medium heat, melt butter. Mix in sugar and cook until the mixture turns a coppery color, or reaches 350 degrees if you are using a candy thermometer. Remove from heat and taste to make sure sugar is all caramelized.. Mix in yogurt and stir for 2 more minutes. Mix in yogurt and stir using whisk for 2 more minutes. Stir in vanilla until well incorporated
Pour hot caramel sauce in a jar and allow to cool completely. Store in the refrigerator for a couple of weeks.
If you are using graham cracker crumbs, combine them with the sugar and stir in melted butter. If you are using graham crackers, break them into smaller pieces and process in a food processor or blender into crumbs. Add sugar and melted butter and process on low until combined. The mixture should easily form a ball when pressed together but should not be wet. Add another couple of Tablespoons of melted butter if its too crumbly.
Divide the graham cracker mixture among the greased muffin tins. either 24 mini or 12 regular. Using the back of a spoon, press mixture into bottom and sides, forming a small cup. Bake minis for 5 minutes and regular for 10 minutes at 350 degrees and let cool.
Combine all filling ingredients in a medium sized saucepan and cook on medium low heat, partially covered, until softened, about 10-15 minutes . If it starts to stick add a bit more water.
Spoon filling into graham cracker cups and bake for 5-10 minutes.
Remove from oven and let cool completely. Use a knife edge to loosen from the muffin tin and place on a serving platter.
Drizzle with caramel sauce. Thank yourself for making these heavenly bites…