Meatless Monday – Avocado Toast with Coconut ‘Bacon’

by joycevandenbergporterMarch 17, 2014

BACON – NEED I SAY MORE? I stopped eating meat last June and I must say I don’t really miss it. BACON, however, which really should be it’s own food group, is a different story… There is something about bacon’s crispy, fatty, salty deliciousness that is just so irresistible! I know people who are vegetarians, except for bacon. I mean, there is a Bacon of the Month Club! So when I stumbled upon a recipe for Sweet Smokey Coconut Bacon on Pintarest (via www.tohealthblog.wordpress.com ), I realized a stroke of brilliance was before me, bacon without the guilt.

I have been hooked on Avocado Toast for breakfast these past couple of weeks. I’ve been trying to recreate my favorite appetizer, Avocado Bruschetta, from Picco Restaurant in Larkspur, which has chorizo crumbled on top. I have been substituting dry toasted pine nuts and flakes of Maldon Sea Salt which I was pretty happy with -Until I heard about COCONUT BACON! I let my fingers do the walking (thank you google) only to find that there are many, many recipes for coconut bacon on the internet. How did I not know this? Two of my favorite flavors together sounds like a match made in heaven. The recipes call for varying combinations of coconut flakes, maple syrup, smoked paprika, cloves, Braggs Amino Acids, Liquid Smoke or Soy Sauce. For those, unenlightened folks like me, Braggs Amino Acids is a gluten free soy sauce substitute that has beneficial amino acids. I tried one batch with liquid smoke and one without and I liked it better without, but that is a personal taste. I know a lot of ~~men~~ people love that smoky flavor . So does it really taste like bacon? Not really, but it makes a tasty substitute that is mostly monosaturated fat and Omega-6 fatty acids, which are extremely beneficial for the body. For nutritional info on coconut click here: (http://www.ehow.com/about_5304349_health-benefits-coconut-flakes.html)

Avocados have gotten a bad rap as a high fat, high calorie food when they are actually quite healthy and are nutrient dense. (Calories that Count). ‘Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice. They are naturally sodium and cholesterol free and contain mono and poly unsaturated fats (good fats).’ For more information on the benefits of amazing avocados click here. (http://www.californiaavocado.com/avocado-nutrients/)

Avocado Toast with Coconut 'Bacon'

Servings: 2
Time: 30 minutes
Difficulty: easy
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2 slices good bread (sourdough, ciabatta or whole grain )
1 Tbsn olive oil, coconut oil or butter (optional)
1 half ripe avocado
Salt (I like coarse or flaked sea salt)
2 Tbsn pine nuts (optional)
2 Tbsn coconut ‘bacon’ (recipe below)

Brush tops of bread with oil and broil for a few minutes until golden. Or you can toast in a toaster and then brush with a bit of oil.
Dry roast pine nuts in a medium fry pan until golden. Remove from heat.
Pit, peel and half avocado. Slice. Place half of slices on each piece of toast. Or you can ‘smash’ it on the toast with a fork.
Top with coconut bacon and pine nuts. Sprinkle with salt. Enjoy!

Coconut ‘Bacon’

1 cup coconut flakes

1 Tbsn liquid aminos (or soy sauce)

2 tsp liquid smoke (optional)

1 tsp maple syrup

1/2 tsp smoked paprika

4-6 cloves ground (or 1/4 tsp pre-ground cloves)

2 tsp water

Mix the aminos, syrup, paprika, cloves, liquid smoke and water together in a bowl until well combined. Gently stir in the coconut flakes, trying to coat them each thoroughly and soak up the liquid. Let sit for 5 minutes, then stir again gently.

Preheat over to 300°F, then bake for 20 to 25 minutes. Store them in a plastic bag or container. Does not need to be refrigerated.

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Wheatless Wednesday – Kusshi Oysters with Jalapeno Mignonette

by joycevandenbergporterMarch 12, 2014

I’m not sure if oysters really make you fall in love, or even lust, but the possibility is certainly a fun concept. The last two times he’s been to the Farmer’s Market my husband has come home with fresh oysters. Hmmm… ‘Oysters have always been linked with love. When Aphrodite, the Greek goddess of love, sprang forth from the sea on an oyster shell and promptly gave birth to Eros, the word “aphrodisiac” was born. The dashing lover Casanova also used to start a meal eating 12 dozen oysters.” (www.globalgourmet.com) Regardless of their effect on our love lives, oysters are at the very least nutrient rich and low in fat and calories (57 for 6 medium for those counting). High in protein and low in fat, oysters are an excellent source of vitamins A, B1(thiamin), B2 (riboflavin), B3 (niacin), C and D. Four or five medium size oysters supply your daily allowance of iron, copper, iodine, magnesium, calcium, manganese and phosphorus. Oysters also provide large amounts of zinc; a mineral which boosts prostate health, so maybe there is a germ of truth to the folklore. (Nutritional Data from www.hogislandoysters.com)

We bought two kinds of oysters from the Santa Rosa Seafood Company at the Marin Country Mart Farmer’s Market on Saturday. Kusshi ( meaning precious in Japanese) is a West Coast oyster, grown in Deep Bay, British Columbia. They are small, sweet and very clean tasting so we decided to serve them raw with a tasty jalapeno mignonette called “Hog Wash” by the Hog Island Oyster Company. My husband has become quite an expert shucker, armed with an oyster knife and oven mitts to protect his hands from the sharp shells. I would not suggest trying to shuck your own oysters without the proper tools. Click here for a video on how to shuck oysters: http://hogislandoysters.com/kitchen/shucking-oysters

The other oysters, local Drake’s Bay, are very large and meaty, more than bite size, so we just popped them on the grill whole. Once you hear them ‘pop’, you can pry the top shell off and top them with barbecue sauce. We used the rest of the yummy Chipotle Butter (also a Hog Island recipe) left over from the last time we made them. Since I have already posted that recipe I won’t repeat it. To see that original post with complete recipe and directions click here: https://goodmotherdiet.com/2013/12/21/grilled-oysters-with-garlic-chipotle-butter/

Jalapeno Mignonette

Servings: 3/4 cup
Time: 10 minutes
Difficulty: easy
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Jalapeno Mignonette (aka Hog Wash)

1/4 cup seasoned rice vinegar
1/4 cup natural rice vinegar
1 large shallot, peeled and roughly chopped
1 large Jalapeno pepper, seeded and roughly chopped
1/2 bunch of cilantro
juice of 1 lime

Put all ingredients in a food processor or blender and process until smooth. For a chunkier mignonette, just dice the shallots, jalapeno and cilantro finely and combine ingredients. This is mildly spicy, so for more spice, include some or all of the jalapeno seeds.

Wheatless Wednesday – Mushroom & Barley Soup with Cannelini Beans

by joycevandenbergporterMarch 5, 2014

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

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

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

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

Mushroom and Barley Soup with Cannelini Beans

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

1 cup cannellini beans, cooked

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

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

Orange-Kissed Seed Crackers with Red Pepper & Rosemary Spread

by joycevandenbergporterFebruary 19, 2014

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

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

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

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

Orange-Kissed Seed Crackers

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

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

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

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

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

Red Pepper & Rosemary Spread

3 large red bell peppers, halved and seeded

2/3 cup sunflower seeds

pinch of cayenne pepper

sea salt

juice of 1/2 lemon

2 sprigs of rosemary

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

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

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

by joycevandenbergporterFebruary 17, 2014

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

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

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

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

Warm Lentil Salad

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

1 Tbsn red wine vinegar

1 tsp balsamic vinegar

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

2 Tbsn crumbled feta(optional)

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

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

Roasted Butternut Squash with Cumin and Balsamic

1 butternut squash

2 Tbsn olive oil

1-2 Tbsn balsamic vinegar

1/2 tsp cumin

salt and pepper to taste

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

Shaved Brussels Sprouts and Shallot Saute

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

2 tablespoons butter

3 tablespoons olive oil

12 medium shallots, thinly sliced (about 2 cups)

6 garlic cloves, thinly sliced

4 tablespoons pine nuts or pepitas (shelled pumpkin seeds)

2 tablespoons fresh lemon juice

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

Wheatless Wednesday – Bittersweet Chocolate Mousse

by joycevandenbergporterFebruary 12, 2014

This week it’s all about Valentines Day, which means………………chocolate!

Dark Chocolate is known to make people happy by releasing hormones that create euphoria. Chocolate can relieve a host of ailments, including depression, fatigue, pain and PMS, as well as rev up your sex drive! Sounds like something we should be eating every day! So make this decadent dessert for your sweetie and feel free to indulge knowing its all good…

Bittersweet Chocolate Mousse was the first fancy dessert I ever made. Back in the 80’s I signed up for a series of cookbooks from Time-Life, Great Meals in Minutes. I received a different cookbook every month through the mail, each with a theme and wonderful, quick and easy to follow recipes. I really enjoyed thumbing through each new book and getting great ideas. (This was before we could google everything). As a new cook, I learned how to put together a complete meal and end up with everything ready at the same time, which is really the biggest challenge in cooking. Looking up the recipe again was a bit of a walk down memory lane. The page is now adorned with a big circle of chocolate, as if a young cook in a hurry put the Cuisinart lid down on top of the open cookbook. Another page with a favorite pasta recipe is splattered with red wine vinegar, remnants from a meal long past.

Many of the recipes I still use came from these books even though over the years I’ve made them my own. I rarely go back and follow a recipe twice (unless I’m baking and every drop and crumb makes a difference). The Bittersweet Chocolate Mousse recipe by Helen Witty came from the Great Meals in Minutes, “Pasta Menus” cookbook. I was a newlywed at the time and figuring out what to cook for my new husband. I came from a large family where chili and casseroles were king and he grew up with meat and potatoes. To make it even more of a challenge, he doesn’t like foods with mayo or any kind of cream, so it was hard to find recipes that worked for him that were still yummy to me. I remember feeling lucky to find a dessert recipe at all that isn’t loaded with heavy cream or cream cheese. I have made this bittersweet mousse several times since then when I’m looking for a special dessert. It has a nice creamy texture and wonderful flavor. It looks very elegant, yet it’s deceptively simple.

Although this recipe needs several hours in the refrigerator to chill, you can prepare it in just a few minutes with a food processor or blender. The recipe only makes about 2 1/2 cups (2 large or 4 small servings) so chocolate lovers may want to double the recipe. When I made this so many years ago, I used regular semi-sweet chocolate chips, because that was what was available, and it was delicious. You can use regular chocolate chips but a dark chocolate with at least 60% cacao will make it even more divine, as will using real vanilla and a good quality coffee or espresso. There are so many high quality chocolates available now, Green & Black’s, Divine, CocoaVie and one that is perfect for Valentine’s Day, Chocolove xoxox that even comes with a love poem inside (to name only a few of the many). Ghirardelli now makes a 60% Cacao bittersweet chocolate chip that is perfect for baking. I made this mousse twice, once with Ghirardelli 60% chips and then with Green & Black’s Dark 85% bar (3.5oz). Both batches were pretty good but the Green & Black mousse was slightly less sweet and a little more bittersweet. My taste testers this time (the Zubers) declared the first better with fruit and the second with a bit of whipped cream. This recipe goes fast so I would recommend having everything pre-measured and ready at room temperature, especially the eggs which are more elastic and create more volume at room temperature.

This mousse would be delicious in a regular dessert dish, but the proper presentation will elevate it to something special. You can make an exquisite dinner but slop it on the table and it won’t get the credit it deserves, or conversely, you can beautifully arrange a few random things you have in your kitchen into a pretty nice looking tray for an impromptu gathering and people will think you’re an amazing hostess. For this romantic and sentimental holiday, I have prepared my husband’s dessert in one of the wedding goblets in which I served the original mousse and mine in one of the beautiful crystal and gold dessert cups that I recently received from my mother in law. These beautiful crystal dishes belonged to my husband’s grandmother, Nana Rosella and I thought it perfect, in a time of love to remember “Big Nana” as she was called among our family, even though she was 4’10” on a good day, because she was very generous and loving and we keep her in our hearts. As we all know, Valentine’s Day is a holiday of hearts.

Bittersweet Chocolate Mousse

Servings: 4 small
Time: 5 minutes plus 3 hours chilling
Difficulty: easy
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Bittersweet Chocolate Mousse

2 Tbsn sugar
1 1/2 Tbsn unsweetened baking cocoa
2 tsp powdered instant coffee or espresso
3/4 cup semisweet chocolate pieces or dark chocolate bar, chopped
1/2 cup boiling water
1/2 tsp pure vanilla extract
2 eggs

strawberries or raspberries for garnish

pirouette cookies (optional)

Pre-measure everything and have sitting out at room temperature, including the eggs. Get a couple of cups of water boiling

In this order, place sugar, cocoa, coffee powder and chocolate pieces in blender or food processor. Flick motor on and off until ingredients are completely powdered.

Turn motor on, then pour boiling water through opening in cover and process until it shows no solid bits

Turn on motor again and add vanilla and eggs. Process about 15 seconds.

Pour mousse mixture into 4 individual glass dessert cups. Cool, then chill about 3 hours or until firm.

To prepare strawberries, wash and dry keeping the stem intact. Turn it on it’s stem and make three slices, vertically, not cutting all the way through the stem. Gently spread into a ‘flower’ shape.
To serve, garnish with berries and a pirouette cookie, if desired.

Happy Valentine’s Day!

Wheatless Wednesday – Fish in Parchment

by joycevandenbergporterFebruary 5, 2014

Do you ever have days where dinner seems impossible? One kid has basketball practice and another is at play rehearsal, both done at different times. Your spouse is working late and you just walked in the door. Sometimes the concept of a healthy family dinner is just that, a concept. Before you pick up the phone to order Chinese takeout (again) check out my very easy fish in parchment which can be assembled in minutes or pre-assembled and cooked whenever you are ready. This has been a go-to dinner for me over the years because it is just so convenient and I can easily cater to each family members’ personal tastes. I pre-assemble each piece of fish in a square of parchment or aluminum foil and write each person’s name with a sharpie and throw them into the oven as needed. By far the fastest side is couscous (a huge hit with my kids) which only takes 5 minutes, but since this is Wheatless Wednesday, I will be serving my fish over brown Jasmine rice. Most grains can be cooked ahead of time and will sit and wait until you’re ready and they make a perfect pairing with fish in parchment as the delicious juices add a boost of flavor to what is normally a fairly bland side dish. The best part of this meal though is the presentation. I love a ‘pretty plate’ and this is certainly nice enough to impress your dinner guests, plus you can prepare everything ahead of time and clean up is easy.

When they were little boys, my kids’ tastes were very finicky, so I was limited to what vegetables or seasonings I could include. Dylan was a purist, butter and salt only. Jackson liked thinly sliced zucchini circles on his and Eric was more adventurous with red peppers. As they got older their palate grew right along with them, and I started adding jalapenos, sliced red onions, mushrooms, capers, tomatoes, olives, cooked eggplant, pretty much anything I had available. The trick is to know your customer and prepare with them in mind. Parents with picky eaters, take heart. My boys, who at one time couldn’t have any food touching on their plate, have moved on to gourmet and exotic foods like seared ahi, sushi and escargot.

A light fish like red snapper, tilapia or sea bass are very mild and suit themselves to cooking in parchment. Cooking in parchment is really steaming the fish in its own juices which is a healthy and tasty way to cook. The juices also pick up the flavors of any vegetables and seasonings you include and create a delicious ‘broth’. You can use parchment or aluminum foil but foil cooks a bit hotter, so fish might get done more quickly, and some ingredients will react with it, especially lemon juice and wine.

Fish in Parchment

Servings: 4
Time: 30 minutes
Difficulty: easy
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4 – 6 oz pieces of fish (red snapper, tilapia or sea bass)

4 Tbsn butter or coconut oil

4 12″ squares parchment or aluminum foil

1 red pepper, thinly sliced

several cloves garlic, chopped

1 small zucchini, thinly sliced

1 – 2 jalapeno peppers, chopped

1 Tbsn capers

1/2 tsp ground oregano

Preheat oven to 400 degrees.
In a small saucepan, dry saute the red peppers with oregano for a few minutes. Remove from heat and let cool. (Optional)

Wash and dry fish. Place each piece of fish in the center of a square of parchment.
Dot each piece with butter and sprinkle with a dash of salt.
Add jalapenos, garlic and capers.

Top with onion, zucchini and redpeppers
Fold parchment in half the length way of the fish and fold to seal the edges together. Crimp the sides carefully to keep liquids and steam inside.

Label your parcels with a sharpie and place on a cookie sheet
Bake or broil for 12 to 17 minutes, depending on the thickness of the fish and how many vegetables you include.

To serve, spread jasmine rice in a circle on the plate. Place fish parcel in the center and open carefully (It will be steamy). Rip the parcel in half, lengthwise and slide fish onto the rice. Be creative and enjoy!

Buffalo Wings Two Ways

by joycevandenbergporterJanuary 31, 2014

SUPERBOWL XLVIII. Looking for the perfect SUPERBOWL SUNDAY appetizer for game day? Look no further. I am posting my Buffalo Chicken Wing recipe by request, which is pretty basic but oh so good! They never make it past the first half. While I was at it I decided to throw in a vegetarian Buffalo “Wing” recipe for our vegetarian friends or our friends who are counting their calories, although these are pretty yummy, but that could have something to do with the buffalo sauce and blue cheese dressing. You may find yourself guarding the platter to save some for yourself. The “Wings” are really cauliflower dipped in batter then baked on high heat. They are a fun alternative to regular buffalo wings but without the extra fat and calories (or bones). After all it is cauliflower which is loaded with nutrients and naturally low in fat. ‘ Cauliflower heads also contain numerous health benefiting phtyo-nutrients that help prevent prostate, ovarian and cervical cancers’. (Nutrition-and-You.com). Okay, I have to admit that my house is divided for this superbowl game. Now that the Niners are out, I have to root for my home state, and the Seahawks, but my husband is nursing a grudge and going for the Broncos. It’s always fun to be on opposing sides! Even if you’re not a SEAHAWKS or a BRONCOS fan (or a football fan at all) you can check out the adorable Puppy Bowl on the Animal Planet channel, or at the very least, there are always the commercials…

SHOPPING TIPS: I don’t eat chicken very often but when I do I try to find organic, farm raised chicken. It is a bit more expensive but you are getting less of the bad stuff, like preservatives and additives and more of the healthy nutrients found in animals fed real food. Plus I don’t like to promote the factory farms. I would rather support the Mom and Pop farms whenever possible. Wouldn’t it be nice if chickens running around outside pecking at bugs on the ground was the norm and not the other way around? I found organic free range chicken wings at Whole Foods, although, they weren’t at the counter. I had to ask for them. Blue Cheese dressing is traditionally served with buffalo wings and I have provided a recipe for homemade, however, there are some good commercial brands available, like Bob’s and Litehouse. A shortcut is to buy a commercial dressing (the refrigerated dressings are usually best) and add some fresh, crumbled blue cheese. My favorite wing sauce is Frank’s Buffalo Wing Sauce but you can also make your own by combining hot pepper sauce and melted butter. (Several recipes say not to use Tabasco, not sure why, just passing it along) The cauliflower recipe can easily be made vegan. Just replace the melted butter with vegan margarine.

Buffalo Chicken Wings

Servings: 6-8
Time: 30 minutes
Difficulty: easy
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2-3 lbs of chicken wings
Cooking spray for pan
1/2 tsp cayenne pepper
1/2 tsp chili powder
1/2 tsp garlic powder

1/2 tsp onion powder
1 cup Buffalo sauce or 2/3 cup hot pepper sauce mixed with 1/3 cup melted butter

Wash and dry chicken wings. (Whole wings have to be cut apart at the joint, tips removed. “Party wings”, if you can find them, are already cut for you).
Lightly spray bottom of pan to prevent sticking.
Mix dry spices together in a small bowl.
Place chicken pieces in bottom of pan a single layer. Sprinkle with half of dry spices.

Broil for 8 or 10 minutes or until golden brown. Turn them over and sprinkle with remaining spices. Cook another 8 or 10 minutes.

Brush wings with buffalo sauce and cook another 5 minutes. Turn and repeat on the other side. (If too many drippings have accumulated in the bottom of the pan, you can remove some of it with a turkey baster before you turn them, so you don’t lose your sauce into the drippings)
Serve with blue cheese dressing and celery sticks

Buffalo Cauliflower Wings

Servings: 6-8
Time: 30 minutes
Difficulty: easy
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1 cup water

1 cup flour (any kind will work)

1 tsp. garlic powder

1/4 tsp cayenne pepper

1/4 tsp chili powder

1/4 tsp salt

1 head of cauliflower, cored and cut into florets

1 cup buffalo sauce or 2/3 cup hot sauce mixed with 1/3 cup melted butter)

Preheat the oven to 450°F.
Spray a baking dish with non-stick oil.
Combine the water, flour, and spices in a large bowl and stir to make a paste. I used coconut flour which is very absorbent so had to add more water.
Add the cauliflower pieces and stir to coat. Place in a shallow baking dish in a single layer. Bake for 18 minutes.

Brush the buffalo sauce on the baked cauliflower and continue baking for a few more minutes. Turn and repeat.

Blue Cheese Dressing

Servings: about 2 cups
Time: 10 minutes
Difficulty: easy
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3/4 cup sour cream

1 1/3 cups mayonnaise

4 ounces blue cheese, crumbled
1/2 teaspoon dry mustard

1 teaspoon Worcestershire sauce

1/3 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon ground black pepper

Whisk all ingredients together in a medium sized bowl. For a smoother dressing, mix in a blender or food processor. Cover and refrigerate. Best if made the night before.

Wheatless Wednesday – Oat Nut Bars

by joycevandenbergporterJanuary 29, 2014

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

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

Oat Nut Bars

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

Nonstick vegetable cooking spray

6 large Medjool dates, pitted and finely chopped

1 cup pure maple syrup

2 Tbsp unsalted butter or coconut oil

2 cups old-fashioned oats

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

1/2 cup shelled pumpkin seeds (pepitas)

2 Tbsp amaranth or sesame seeds

1 cup unsweetened coconut flakes (optional)

1/2 tsp kosher salt

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

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

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

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

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

Meatless Monday – Black & Wild Rice with Roasted Squash

by joycevandenbergporterJanuary 27, 2014

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

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

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

Ingredients:

1 1/2 cup black rice

1/2 cup wild rice

kosher salt

1/2 medium or 1 small butternut squash

1/2 cup olive oil

1/4 cup red wine vinegar

2 tsp honey

2 scallions, thinly sliced

1 cup pomegranate seeds

1 cup microgreens (or parsley or cilantro)

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

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

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

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

Black and Wild Rice with Roasted Squash

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

1/2 cup wild rice

kosher salt

1/2 medium or 1 small butternut squash

1/2 cup olive oil

1/4 cup red wine vinegar

2 tsp honey

2 scallions, thinly sliced

1 cup pomegranate seeds

1 cup microgreens (or parsley or cilantro)

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

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

Caesar Salad with Parmesan Crisps

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

1 head romaine, cleaned and cut

cherry tomatoes(optional)

scallions, thinly sliced

parmesan crisps (homemade or packaged)

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

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

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

Nostalgic Sunday – Old Fashioned Pancakes

by joycevandenbergporterJanuary 26, 2014

As an empty nester, I have the luxury to take my cup of coffee and laptop back to bed in the morning if I so choose, but I recall the days when I got up early every morning and made breakfast for three hungry boys before school. Those days are long gone though. Now when my kids come home to visit, they are rarely up before noon. Feeling a bit nostalgic for the ‘good old days’ this Sunday morning, I decided to make one of my classic breakfasts, good old fashioned pancakes, which I used to make several times a week. They are easy, delicious and full of wonderful hidden nutrients, your family will never know its eating. These are not your giant restaurant pancakes which soak up syrup like a sponge and leave you feeling like you’ve eaten wet concrete. These are light and creamy, a more healthful version of the old silver dollar pancakes.

I have been a fan of Adelle Davis, a visionary nutritionist who wrote books on nutrition from 1948 through the 70’s. She was among the first to believe that eating right can make you healthy. She believed in unprocessed foods, good fats, whole grains and cooking to maximize nutrition and taste. It’s probably due to her that I never jumped onto the fat free bandwagon, which we now know is actually making people fatter, due to the added sugar and empty calories substituted for the fat. She also believed that “Good food is a symbol of love” and can help satisfy your “spiritual and emotional hungers”. Perhaps, as a mother, this is why I have identified with her approach. I have always felt that preparing a beautiful meal is the easiest way to share the love, so to speak, perhaps my own take on the saying “The fastest way to the heart is through the stomach”.

I have adapted this pancake recipe (and many others over the years) from her “Let’s Cook It Right” cookbook which my mom gave me many years ago. One of the things I like about her cookbook is that she offers so many options that make her recipes very flexible. This recipe calls for a cup of flour, a combination of any types of flour as long as they are whole grain, so it’s easy to make this gluten free and wheat free, and use whatever is in your pantry. I like to use oat flour, brown rice flour, and coconut flour (which is high in protein) but there are many great options available now. If you use whole wheat flour, I would recommend using whole wheat pastry flour which is lighter as it is ground more finely. You can also buy combination flour mixes for convenience. Bob’s Red Mill has a good gluten-free flour mix. I usually use non-fat or 1% milk (since that is what we drink) and add non-fat powdered milk to boost calcium and protein levels, which was especially important back when I was trying to feed finicky eaters, but using whole milk, buttermilk or yogurt all add more food value and create a creamier pancake.

I can remember personalizing each pancake, special to each person. The thought of this still makes me smile. Dylan liked his plain with butter and syrup, bananas and blueberries on the side (not touching). Jackson’s were plain, strawberries no blueberries. Eric loved blueberry pancakes and my husband preferred finely diced apples cooked inside with fresh fruit on top. My favorites had a little bit of everything cooked inside and on top.

Old Fashioned Pancakes

Servings: 4
Time: 20 minutes
Difficulty: easy
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Whole Grain Pancakes

1 cup whole grain flour (any combination)

1/2 cup powdered milk (optional)

1 tsp salt

2 tsp baking powder

1 1/2 cups milk, buttermilk or yogurt

2 eggs

2 Tbsn vegetable oil

Assorted fruit, sliced or diced thinly

Sift dry ingredients together into a mixing bowl.
Add milk, eggs and oil and stir to mix but as little as possible (no more than 50 strokes) as the texture can become tough. Add more milk if it seems too thick. A thick batter will make thick pancakes.

Pour or drop by spoonfuls onto preheated griddle. If you are using brown rice flour or powdered milk, lower the heat so it doesn’t burn. Top with fruit if desired and spread with a spoon to ensure even cooking. When bubbles pop, turn and brown the other side. If you are using apples, pancakes need to cook a bit longer.
Top with fresh fruit and maple syrup. Enjoy!

Wheatless Wednesday – Mojo Bass with Beans and Rice

by joycevandenbergporterJanuary 22, 2014

Mojo Bass with Beans and Rice

After spending a week sampling food in Cuba, I couldn’t wait to get home and try some of my favorites. I had an opportunity to try many types of fish, Bass, Pargo (red snapper) and Dorado (mahi mahi). One of my favorite preparations included fish seasoned with Mojo, which is a very popular sour orange/garlic/herb sauce topped with a combination of fruit and vegetables. Mojo can also be cooked with chopped onions and used as a dipping sauce. I topped the fish here with chopped avocado and mango which go nicely with the Mojo sauce.

A typical Cuban meal would consist of rice and beans, cooked together or apart. When cooked together the recipe is called “Moros y Cristianos” (black beans and rice). (We all had a laugh at this because the English translation is literally Moors and Christians which is not helpful on a menu.) If cooked separately it is called “Arroz con/y Frijoles” (rice and beans). A main course is usually pork or beef, which is not on the Good Mother Diet, however seafood is plentiful (as Cuba is an island) and it is traditional to serve some sort of side dishes like tubers, such as yuca, malanga, and potato all served either hervidas (boiled) or fritas (fried), as well as plantains and bananas). So even for vegetarians, even though it’s a meat heavy diet, there are plenty of yummy things to eat.

I had some form of beans and rice for most meals, many of which had sauteed peppers or other vegetables, but I found that my favorite was a simple black beans and rice. White rice is traditional in Cuba but I prefer a long grain brown rice which has more flavor as well as better food value. You can soak the beans overnight and cook them as described on the label, or you can use canned beans that have been drained and rinsed. Authentic beans and rice is made using the water from the cooking calls for cooking the garlic and onions in bacon, however, I have modified this recipe from “Cuban Home Cooking,” by Cossio and Lafray, to be vegetarian/vegan.

I also loved trying the varieties of fruits and vegetables available on this tropical island. My favorites were steamed or fried yucca, also known as cassava, and fried sweet potato. I am not a fan of plantain but loved fried bananas. I was skeptical that I could find yucca in my supermarket (and I didn’t even know what it looked like) so was surprised to see a sign for fresh yucca, which turns out to be a long, squashlike vegetable with a hard brown shell right in my local Whole Foods. Ideally, I would try to eat more seasonal, local foods, however, if I want to try cooking something like yucca or mango that doesn’t grow around here, my only option is to buy it imported from Mexico or South America. Later this week I’ll try out a few Cuban desserts and share my results. Enjoy

Mojo Bass

Servings: 4
Time: 60 minutes
Difficulty: easy
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2 Tbsp fresh orange juice

2 Tbsp fresh lime juice

1 tsp minced garlic

1 Tbsp olive oil

1 tsp ground coriander

1/2 tsp ground cumin

¼ tsp ground oregano

1/8 tsp salt

4 5 or 6 oz bass fillets (or another white fish like snapper or cod, 1 inch thick)

cooking spray or oil for the pan

1 small mango

1 avocado, peeled, seeded and chopped

2 Tbsp fresh mint, sliced crossways into slivers

Preheat broiler.
Combine first 8 ingredients, stirring with a whisk or briskly with a fork.
To chop mango, cut in ‘half’ vertically just to the side of the seed on the flat side. Then make a row of cuts in the flesh, taking care not to cut through the skin. Then turn and make a row of cuts crosswise. Flip the skin inside out and you can easily cut off the cubes. Click the link below for a video on how to cut a mango. http://www.youtube.com/watch?v=Go-n27Zkv4k

Combine mango, avocado and mint in a small bowl and set aside. Placing the avocado pit on top will prevent it from turning brown.

Arrange fish, skin side down, on a baking sheet coated with cooking spray or olive oil. Brush half of orange juice mixture over fish (you can marinate up to an hour); broil 4 minutes. Brush with remaining orange juice mixture; broil 4 minutes or until fish flakes easily when tested with a fork. Top with avocado/mango mixture.

Cuban Beans and Rice (Moros y Christianos)

1 cup uncooked rice

1 cup cooked and drained black beans

2 Tbsp olive oil

1 ½ cup vegetable broth (1/3 cup more if using brown rice)

½ onion, minced

2 cloves garlic, crushed

Saute onion and garlic in 1 Tbsn oil on medium heat until onion is translucent. Remove from pan and set aside.
Add rice to the pan and saute until it starts to crackle.
Add vegetable broth, cover and let cook over medium low until the rice is tender but not mushy (brown rice will take longer).
Add the beans and onion/garlic mixture and 1 Tbsn oil and cook a few minutes longer. Serve warm.

Yucca (Cassava)

1 or 2 fresh Yucca(or frozen)

1 tsp salt

2 garlic cloves, finely minced

2 Tbsn lemon juice

1/3 cup olive oil

Cut the ends off the yucca, then cut it in half, peel with a sharp knife and cut into large pieces.
Place yucca into a large pot and cover with water. Add salt. Boil until tender (about 30 minutes).
Drain off water and set aside.
Sprinkle with garlic and add lemon juice.
In a separate pan, heat olive oil until it begins to bubble. Pour over yucca and gently mix. Serve warm.

Fried Sweet Potato and Banana

1-2 sweet potatoes

2-4 bananas (unripe to medium ripe)

2-3 Tbsn olive oil, coconut oil or avocado oil

Peel sweet potatoes and slice horizontally
Peel and slice bananas and slice horizontally
Heat oil in a heavy pan and fry on medium high heat until browned on both sides.
Serve immediately

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

by joycevandenbergporterJanuary 13, 2014

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

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

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

White Bean and Swiss Chard Soup

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

2 leeks, thoroughly washed and finely chopped

1 large yellow onion, finely diced

2 garlic cloves, minced

1 bay leaf

Coarse sea salt

4 cups vegetable stock

14 oz can cannellini or gigante beans

1 bunch swiss chard, leaves roughly chopped and stems discarded

Freshly ground pepper

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

White Bean & Swiss Chard Soup

Dark Chocolate Bark

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

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

2 Tbsn sliced almonds, roasted

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

2 Tbsn unsweetened coconut flakes

1 tsp Maldon sea salt

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

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

etc.

Wheatless Wednesday- Dhal Lentil Soup with Quinoa Cauliflower Cakes

by joycevandenbergporterJanuary 9, 2014

Red Lentil Soup with Quinoa Cauliflower Cakes

I have an ongoing love affair with lentils which come in various colors and sizes. I’m not picky. My favorites are the French Green and the Black Beluga, both which hold their shape and don’t turn to mush unless you overcook them. I use them often for salads or side dishes. I have opted to use Red Lentils which are traditional for this dish. Red lentils are softer and do get mushy which works well with soup. The original recipe calls a lot of coconut milk. I don’t want the extra calories so substituted vegetable broth for two-thirds of the liquid.

Dhal is usually served with rice but since its Wheatless Wednesday, I have decided to get more creative and have paired the soup with Quinoa & Cauliflower Cakes. Since the quinoa cake recipe calls for only half the cauliflower, I thought it would be interesting to add the rest of the cauliflower to the soup, so we get cauliflower (one of my other current loves) two ways.

I got the idea for the Dhal and the Quinoa & Cauliflower Cakes from the ‘Vegetarian Everyday’ cookbook, which is also where I got the cauliflower pizza crust so I had high hopes. I did a test run of the cakes recipe over the weekend while my college boys were still home. They were quite a hit, very tasty and a great use for leftover quinoa (although other grains would probably work too). This is not a carb free recipe, although they are all good carbs. The oats are high in fiber and rich in antioxidants, and the quinoa is high in protein, magnesium, iron and calcium and its gluten free. Gluten free oats are available as a gluten free alternative. The quinoa needs to be rinsed before cooking to wash off the saponin powder which is a naturally occurring protectant to make the seeds unpalatable to birds. Rinse until the water is clear and use a fine mesh colander as the seeds are pretty small and you will lose them down the drain.

The recipe also calls for ramps, which are a type of wild garlic usually only available in spring or summer. I remember buying ramps at a farmer’s market in Maine last summer but didn’t really know what to do with them. I think I added them to sautéed vegetables. They are fresh and mild, not sharp like regular garlic. I was unable to find ramps here in December so substituted spinach and garlic. My taste testers all agreed that the cakes would be even better with a sauce, so I paired the leftovers with a homemade Tzatziki sauce and brought them to a Niners game the next day where every last crumb was devoured. They were just as good the next day, warmed up in the oven. The yield is large so feel free to cut the recipe in half.

Dhal Red Lentil Soup

½ Tbsn coriander seeds or ground coriander

½ tsp mustard seeds or ground mustard

½ tsp cardamom seeds or ground cardamom

2 teaspoons curry powder

½ tsp ground cloves

½ tsp ground ginger

¼ tsp chili powder

6 dried apricots, chopped

1-2 cups vegetable stock

1 can coconut milk

1 cup dry red lentils, rinsed

3 Tablespoons olive or coconut oil

1 small onion, diced

2 cloves garlic, minced

salt and pepper, to taste

2 carrots, sliced

½ -1 head cauliflower, cut into florets

Handful of fresh spinach

If you are using whole seeds, crush them into a powder with a mortar and pestle. Combine the spices and the apricot into a small bowl.
Heat oil in a large saucepan over medium heat. Add the spice mix and saute, stir continuously, until its fragrant. Add the onion and garlic and saute until onion is translucent.
Add the cauliflower and carrots and stir to coat. Then add the lentils and broth. Simmer for 15 to 20 minutes.
Add salt and pepper to taste. If you want it a bit spicier add red curry paste and/or red pepper flakes to taste. Just before serving add spinach and stir to combine.

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Quinoa Cauliflower Cakes with Tzatziki Sauce

Servings: 8-12
Time: 60 minutes
Difficulty: easy
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Quinoa Cauliflower Cakes with Tzatziki Sauce

(Makes 12 large or 24 small cakes)

1 cup quinoa

1 2/3 cups cauliflower florets

1 large handful wild garlic or ramps (or 1 cup fresh spinach cut into ribbons and 2 cloves garlic, minced)

4 large eggs

1 1.3 cups crumbled feta cheese

¾ cup rolled oats

Sea salt and freshly ground black pepper

2 Tbsp coconut, avocado or olive oil for frying

Combine 2 ¼ cups water, the quinoa and a pinch of salt in a medium sized saucepan. Bring to a boil, reduce the heat and gently simmer for about 15 minutes or until you see small tails (the germ) on the quinoa seeds. Drain any excess water and set aside to cool.
Place cauliflower in a food processor and pulse until it is a rice-like texture. Transfer to a bowl and add the quinoa, beaten eggs, ramps (or spinach and garlic), feta, oats and salt and pepper. Stir until well combined. Refrigerate for 30 minutes.
Form the mixture into 12 patties with your hands. Heat the oil in a large frying pan on medium high heat. Add 4 patties at a time and cook for 3-4 minutes, or until golden brown. Flip carefully and brown the other side a few more minutes. Continue until all patties are cooked. Drain on paper towels.

TIp: An easy way to cut spinach is to stack the leaves and slice widthwise into thin ribbons.

Tzatziki Sauce

1 16oz container plain non-fat yogurt

1 cucumber, peeled, seeded and diced

1 Tbsn olive oil

1 Tbsn lemon juice

1-2 tsp fresh dill

2 cloves garlic

Combine all ingredients in a food processor or blender and blend until smooth. Add salt and pepper to taste. If it’s watery or too sour for your taste, add a bit of mayonnaise which will thicken it up and offset the sour.Tzatziki can be made ahead and stored in the refrigerator several days.

Meatless Monday – Portobello Mushroom Stuffed with Eggplant & Gorgonzola & Fennel Citrus Salad

by joycevandenbergporterJanuary 6, 2014

Eggplant and portobello mushrooms are a perfect marriage. Throw in a bit of gorgonzola and some spices and you have a delicious meal. Yum! “Portobello mushrooms are rich in potassium, essential amino acids, and vitamin B. They are low in calories and fat-free, but a great source of protein which is why they are so popular among vegetarians. Eggplant is a species of nightshade commonly known in British English as aubergine and also known as brinjal, brinjal eggplant, melongene, garden egg, or guinea squash. As a member of the genus Solanum, it is related to both the tomato and the potato. Surprisingly, it is botanically classified as a berry with its small edible seeds”. (Wikipedia) Who knew?

This recipe calls for marinating the mushrooms in balsamic vinegar first, which creates a meatier texture and richer flavor, however, this step is optional, especially if you prefer the original mushroom taste but you may need to add oil or vegetable broth so the mushrooms don’t dry out. Serve with a light salad or a fresh baguette. I’ve included a citrus salad because they are so good this time of year and I bought navel oranges and grapefruit at the farmer’s market last week. My favorite simple vinaigrette is equal parts avocado or olive oil with vinegar and salt and pepper. But my favorite vinegar is from my brother, Paul’s winery, Paradisos Del Sol in Washington State. It may not be fair to share this since I don’t know if the vinegar is for sale (but the wine is). Bon Appetite

Portobello Mushrooms Stuffed with Eggplant and Gorgonzola

4 large portobello mushrooms

½ tsp each of garlic and onion powder

½ cup balsamic vinegar

1/4 cup olive oil

1 small or ½ large onion, diced

2 Japanese eggplants

2-3 plum or roma tomatoes, chopped or 1 can diced tomatoes

2-4 garlic cloves, minced

6 ounces crumbled Gorgonzola, feta or mozzarella cheese

2 tablespoons chopped fresh basil

1/4 cup freshly grated Parmesan cheese (Optional)

Wipe mushroom caps clean with a damp papertowel. Do not immerse mushrooms in water as they will get waterlogged. Remove stems, chop and set aside.
Combine the balsamic vinegar, garlic powder, and onion powder together in a large resealable plastic bag. Add mushrooms, seal bag turn until mushrooms are evenly coated. Refrigerate for 1 hour.
Wipe eggplant dry, chop and sprinkle with salt. Let sit for a few minutes, until it sweats.
Heat oil in heavy medium skillet over medium heat. Add onion, eggplant, and garlic. Sauté until onions are translucent and eggplant is soft, about 5 minutes. Add tomatoes and mushroom stems and cook another 2 minutes. If you are using canned tomatoes, drain and reserve juice for another use. Remove from heat; stir in Gorgonzola cheese and 1 tablespoon basil. Season with salt and pepper to taste.

Preheat oven to 375°F. Arrange mushrooms, rounded side down, on large baking sheet. Spoon mixture evenly into mushroom caps. Sprinkle with Parmesan cheese. Cover mushrooms with aluminum foil. Bake mushrooms for 15 minutes. Remove foil and continue baking until cheese melts, filling bubbles and mushrooms are tender when pierced with sharp knife, about 10 minutes(Larger mushrooms may need to cook longer). Sprinkle mushrooms with remaining 1 tablespoon basil and serve warm

Fennel Citrus Salad

1 stalk fennel, cleaned and thinly sliced horizontally(white part only)

2 pink grapefruit or navel oranges, segmented

1 avocado, sliced

1 bunch mixed greens

Toss ingredients with your favorite vinaigrette.