Meatless Monday – Kale Salad with Lentils and Wild Rice

by joycevandenbergporterJune 8, 2015

This one is for you, Margie! My sister, Margaret, asked me to come up with a new lentil salad recipe, so here you go! Thank you for the inspiration – this one is a keeper! Lentils and rice are one of my favorite food combinations but they can be heavy which makes them a perfect belly warming winter meal but luckily those cold winter months are behind us. I decided to lighten them up for summer by tossing French green lentils in a salad with chewy wild rice, toasted pine nuts, tomatoes and kale. Top with scallions, fresh herbs, crumbled feta and a drizzle of lemony vinaigrette for a really delicious and satisfying salad.

Lentils come in a rainbow of colors, each with their own characteristics. In general, the darker the lentil, the firmer the texture. Lighter colored lentils, like yellow and red, are quite mushy when cooked and best for soups. Brown lentils have a nice flavor but can get mushy if cooked too long. French green lentils (pictured above) are my favorite but closely followed by Black Beluga lentils which I often use with colorful squashes because of the striking color contrast. If you don’t normally eat lentils, here are Five Reasons why you should start:

PROTECT YOUR DIGESTIVE SYSTEM – high in fiber
PROTECT YOUR HEART – significant amount of folate and magnesium
STABILIZE YOUR BLOOD SUGAR – full of complex carbohydrates
HIGH IN PROTEIN- the vegetable with the highest level of protein other than soybeans
IMPORTANT MINERALS AND ANTIOXIDANTS – good source of iron, magnesium and zinc

Wild rice is actually not really rice. It’s the seed of the water grass, Zizania. It has a wonderful chewy texture and nutty flavor that is really good in this salad, however it packs it’s own nutritional whollop. Wild rice is also a good source of protein, fiber, iron and copper as well as other minerals and vitamins including B complex. Together, they make this meal hearty enough to be a main course.

Should we even talk about kale? We all know it’s the reigning queen of leafy greens for it’s nutritional benefits, and rightly so. I used a bunch of red kale from my CSA box but lacinato (dino) or curly kale will work well too. Since kale is so fibrous, I removed the center rib and sliced the leafy green leaves into thin julienne strips. This preparation makes it easier to eat and allows the flavors to blend more easily since all the other ingredients are so small. I learned one unexpected benefit of using kale in salads instead of more traditional lettuces. I had some leftover salad which I stored in the refrigerator. Well you know what happens to salads that have already been dressed that sit in the refrigerator overnight… Two days later, I remembered the salad and went to throw it away but it still looked okay. I ate it for lunch and it was still surprisingly good. The kale held up really well. Who knew?

TIPS: I used two Roma tomatoes for this salad because they are easier to dice and have fewer juices and seeds than the larger Beefsteak or Celbrity types, however, any ripe tomato will work. If you aren’t a fan of wild rice, you can use a wild rice mix or substitute any kind of rice you like. A long grain rice cooked al dente will give better results than the stickier shorter grains.

Kale Salad with Lentils and Wild Rice

1/2 cup dry wild rice
1/2 cup dry lentils (green, black or brown)
1 large or 2 smaller tomatoes, finely diced
2 cups kale, thinly sliced
1/3 cup pine nuts
1/4 cup cilantro or parsley, chopped
2-3 scallions, thinly sliced
1/2 cup crumbled feta (optional)

VINAIGRETTE

¼ cup Olive Oil
1 Tbsn lemon juice
1 clove garlic, minced
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp dried marjoram
1/4 tsp coriander
1/8 tsp cayenne pepper
1/2 tsp salt

Cook the wild rice according to package instructions (about 45 minutes). Remove from heat and let cool, uncovered.

Cook the lentils according to package instructions but make sure they don’t get too soft. They should be firm enough to maintain their shape. Remove from heat and let cool, uncovered.

Toast pine nuts in a dry pan over medium heat until golden brown. Remove from heat and let cool

Wash kale and remove the thick center rib. Stack kale and slice thinly crosswise. Place in a large serving bowl
.
Whisk together all vinaigrette ingredients and set aside.

Transfer wild rice, lentils, pine nuts and cilantro to bowl with kale. (Wild rice and lentils can be slightly warm but not hot)

Just before serving, toss with vinaigrette. Serve with crumbled feta or goat cheese, if desired.

Kale Salad with Lentils and Wild Rice

Servings: 4-6
Time: 60 minutes
Difficulty: easy
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VINAIGRETTE

¼ cup Olive Oil
1 Tbsn lemon juice
1 clove garlic, minced
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp dried marjoram
1/4 tsp coriander
1/8 tsp cayenne pepper
1/2 tsp salt

Cook the wild rice according to package instructions (about 45 minutes). Remove from heat and let cool, uncovered.
Cook the lentils according to package instructions but make sure they don’t get too soft. They should be firm enough to maintain their shape. Remove from heat and let cool, uncovered.
Toast pine nuts in a dry pan over medium heat until golden brown. Remove from heat and let cool
Wash kale and remove the thick center rib. Stack kale and slice thinly crosswise. Place in a large serving bowl.
Whisk together all vinaigrette ingredients and set aside.
Transfer wild rice, lentils, pine nuts and cilantro to bowl with kale. (Wild rice and lentils can be slightly warm but not hot)
Just before serving, toss with vinaigrette. Serve with crumbled feta or goat cheese, if desired.

Wheatless Wednesday – Creamy Morel Mushroom Soup

by joycevandenbergporterApril 15, 2015

I’m not saying good bye to soup yet. I know it’s spring and the sun is shining but as soon as the sun goes down it gets chilly and soup still seems like the perfect way to get warmed up from the inside out. I love soup and I love mushrooms, hence Creamy Mushroom Soup, however, for a short time in spring, my absolute favorite of mushrooms is available, the coveted morel. Much to my delight they were offered in my weekly CSA box and I clutched them in my hands like a prize. Yet, I was in a quandary of what to make with them. Morels offer so many possibilities and they can turn an ordinary meal into a five star feast. It was a rare drizzly day in California, so soup it was – this time. Spoiler Alert! This won’t be the last you see of morel mushrooms from me this spring…

Morel mushrooms are usually found in moist areas, around dying or dead Elm trees, Sycamore and Ash trees, old apple orchards and sometimes in our own back yards. After hitting ‘Google University’, of which I am a full time student since starting this blog, I have discovered that morels are a favorite for ‘shroomers’, avid mushroom hunters who take to the woods in spring in search of tasty morels. Apparently people who like to hunt mushrooms are colorful individuals who like to tell tall tales, as I also learned about “SWATS” (Scientific Wild Ass Theories) on how, where, and when to find them which apparently differ from shroomer to shroomer. I personally don’t ‘hunt’ mushrooms even though I have many that pop up in my garden because I don’t trust my ability to identify, and mistakes can have serious consequences. I’m quite happy to get them safely identified with my weekly produce, however, the brave and hearty can learn more about morel mushroom hunting along with a dose of humor from The Great Morel.

This version of mushroom soup derives most of it’s creaminess from a pureed potato and leek mixture rather than heavy cream or other thickeners. I love the extra nutrients that the potatoes provide without the added calories, fat or cholesterol. Carb-fearing folks can be assured that Potatoes are complex carbohydrates which is our main source of energy. They are also a surprisingly good source of vitamin C and potassium, among other nutrients. I also love the delicate flavor of leeks which is more sophisticated than onions but if you don’t have leeks, use onions or shallots. I like to swirl in a half cup of plain yogurt towards the end for extra creaminess but that is purely optional. In the spirit of eating farm to table, I use a yogurt from a local and animal friendly farm, otherwise I would probably use a coconut, almond, soy or any other great plain non-dairy yogurt.

TIPS: Mushroom lovers might like to ramp up the mushroom flavor by adding 1/2 cup dry wild mushrooms(reconstituted in hot water) or 1 cup earthy fresh mushrooms to the leek mixture and then blending along with the potatoes. The longer the soup is allowed to sit, the more flavors will develop. In fact it is better the next day.

CREAMY MOREL MUSHROOM SOUP

2 cups fresh morels (or other fresh mushrooms)
4 tablespoons butter
3 cups vegetable stock
1 cup white wine
2-3 cups water
1 large or 2 small leeks
2 medium russet potatoes
Salt and pepper to taste
1/2 cup plain yogurt, any kind (optional)
1/4 cup pine nuts (optional)
1/4 cup grated parmesan (optional)

Peel and dice the potatoes and boil on medium low in water for 20 to 30 minutes, covered, in a large pot until very soft. Add more water if needed.

While the potatoes are cooking, remove the root and dark green ends of the leek and slice in half lengthwise. Clean by running water between the layers (fanning them like a deck of cards) to remove any dirt. Slice leeks into strips lengthwise and then chop by slicing crosswise.

Saute the leeks in 2 Tbsn butter in a skillet until very soft. Cover and add 1/4 cup water to make sure they get soft enough.

Let potatoes and leeks cool slightly and process in a blender or food processor until smooth. If mixture is too thick add water 1/4 cup at a time. Don’t overprocess as potatoes can get ‘gluey’.

Rinse out pot and return potato leek mixture to the pot. Add broth and stir to combine. Yum, look how creamy!

Roughly chop the mushrooms and saute them in remaining butter until they are beginning to soften.

Add wine and cook until it has almost entirely evaporated.

Add the morels to the potatoes and bring to a simmer.

Stir in the yogurt (if using), and add salt, and pepper to taste. Turn the burner to low or off and let sit until serving to let the flavors develope.

Toast pine nuts in a small dry pan for several minutes over medium heat until golden. Remove from heat and let cool.

Serve soup with toasted pine nuts and a sprinkle of parmesan (both optional).

Creamy Morel Mushroom Soup

Servings: 4-6
Time: 45 minutes
Difficulty: easy
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2 cups morels (or other fresh mushrooms)
4 tablespoons butter
3 cups vegetable stock
1 cup white wine
2-3 cups water
1 large or 2 small leeks
2 medium russet potatoes
Salt and pepper to taste
1/2 cup plain yogurt (optional)
1/4 cup pine nuts (optional)
1/4 cup grated parmesan (optional)

Peel and dice the potatoes and boil on medium low in water for 20 to 30 minutes, covered, in a large pot until very soft. Add more water if needed.
While the potatoes are cooking, remove the root and dark green ends of the leek and slice in half lengthwise. Clean by running water between the layers (fanning them like a deck of cards) to remove any dirt. Slice leeks into strips lengthwise and then chop by slicing crosswise.
Saute the leeks in 2 Tbsn butter in a skillet until very soft. Cover and add 1/4 cup water to hasten the process.
Let potatoes and leeks cool slightly and process in a blender or food processor until smooth. If mixture is too thick add water 1/4 cup at a time. Don’t overprocess as potatoes can get ‘gluey’.
Rinse out pot and return potato leek mixture to the pot. Add broth and stir to combine.
Roughly chop the mushrooms and saute them in remaining butter until they are beginning to soften. Add wine and cook until it has almost entirely evaporated.
Add the morels to the potatoes and bring to a simmer.
Stir in the yogurt (if using), and add salt, and pepper to taste. Turn the burner to low or off and let sit until serving to let the flavors blend.
Toast pine nuts in a small dry pan for several minutes over medium heat until golden. Remove from heat and let cool.
Serve soup with toasted pine nuts and a sprinkle of parmesan (both optional).

Wheatless Wednesday – Beet and Citrus Salad with Goat Cheese & Pine Nuts

by joycevandenbergporterMarch 11, 2015

Citrus is here! I love eating with the seasons, especially when nature provides such colorful abundance. Right now citrus is at it’s best and, for a short time, blood oranges are available. So take advantage! I paired citrus – oranges from my tree, which are surprisingly sweet and juicy this year in spite of the drought we are having in California, blood oranges and grapefruit – with golden and red beets. This is the time of year for root vegetables as well, and together they make a spectacularly colorful presentation. Topped with creamy goat cheese, toasted pine nuts and a drizzle of a savory-sweet balsamic vinaigrette, this salad is a sensory delight!

Beets are funny little root veggies, rather on the homely side with their tough skins and little ‘mouse’ tails (root end) until you cut them open to find their jewel-like interiors. The greens, on the other hand, can be quite lovely. So looking at these gorgeous beet greens, I knew I had to make something with them. Often I saute them with butter and garlic for a delicious side dish and if you don’t overcook them, they keep their brilliant colors. This time, however, I wanted to make more of a main course. When I spotted the 10 eggs on my counter fresh from my next door chickens, I decided to make a frittata which did not disappoint. Recipe will post tomorrow but here is a preview:

Okay, back to the Beet and Citrus Salad, which actually pairs nicely with the beet top frittata by the way. The intense colors of this salad are a visual indicator of how nutritious this salad really is. Roasted beets are rich and intense in flavor but also loaded with vitamins, phytonutrients and antioxidants. We all know that citrus fruits are a good source of vitamin C but they also contain an impressive list of other essential nutrients, including vitamins, minerals and phytochemicals.

TIPS AND SUBSTITUTIONS: Beets can be roasted a day or so ahead of time and stored in the refrigerator. I like to sprinkle a bit of micro greens over the top of the salad to add freshness without covering all the bright colors, however, a good alternative would be to place the beets and citrus on a bed of greens. Arugula or baby spinach would be good choices. Toasted pine nuts add a nice buttery crunch but roasted pistachios would also make a nice alternative. Non goat cheese fans can substitute feta or just omit the cheese and let the vivid colors stand on their own.

BEET AND CITRUS SALAD WITH GOAT CHEESE

1 bunch red beets(3 large or 4 small)
1 bunch golden beets (3 large or 4 small)
1 orange
2 blood oranges (if available, or substitute any other citrus)
1 pink grapefruit
3 oz goat cheese
1/4 cup pine nuts
1/4 cup micro greens (optional)

Vinaigrette:
1/4 cup balsamic vinegar
1 tsp dijon mustard
1 tsp honey, agave nector or sugar (scant teaspoon or to taste)
1/3 cup olive oil

Cut beet greens from beets leaving a half inch of stem remaining. Do not cut into the beets. Rinse, dry and place beets on a square of aluminum foil. Drizzle with olive oil and close the foil so no steam will escape.

Bake at 375 degrees for about an hour or until they are easy to pierce with a fork.

Let cool. Using a papertowel, peel the skins from the beets and pinch or cut the beet tops to remove.

Cut the top and bottom off of the orange and the blood oranges, then cut downward to remove the peel and pith and work your way around the fruit.

Slice into rings

Repeat the process with the grapefruit, except that once the peel and pith are removed, use your knife to separate the tough membrane from the segments. For my wordsmith friends, these membrane free sections are called ‘supremes’ and they are worth the extra work.

Dry toast the pine nuts in a dry skillet until golden brown and aromatic, several minutes. Remove from heat and let cool.

Slice the beets into rounds and place on a serving dish. Top with citrus and micro greens.

Sprinkle with goat cheese and pine nuts

Whisk vinaigrette ingredients together and drizzle over beet and citrus.

Beet and Citrus Salad with Goat Cheese and Pine Nuts

Servings: 4-6
Time: 2 hours
Difficulty: easy
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Vinaigrette:
1/4 cup balsamic vinegar
1 tsp dijon mustard
1 tsp honey, agave nector or sugar (scant teaspoon or to taste)
1/3 cup olive oil

Cut beet greens from beets leaving an inch remaining. Do not cut into the beets. Rinse, dry and place beets on a square of aluminum foil. Drizzle with olive oil and close the foil so no steam will escape.
Bake at 375 degrees for about an hour or until they are easy to pierce with a fork.
Let cool. Using a papertowel, peel the skins from the beets and pinch or cut the beet tops to remove.
Cut the top and bottom off of the orange and the blood oranges, then cut downward to remove the peel and pith and work your way around the fruit. Then cut into rings
Repeat the process with the grapefruit, except that once the peel and pith are removed, use your knife to separate the tough membrane from the segments.
Dry toast the pine nuts in a dry skillet until golden brown and aromatic, several minutes. Remove from heat and let cool.
Slice the beets into rounds and place on a serving dish
Top with citrus
Sprinkle with micro greens, goat cheese and pine nuts
Whisk vinaigrette ingredients together and drizzle over beet and citrus.

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

by joycevandenbergporterOctober 20, 2014

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

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

SHAVED BRUSSELS SPROUTS WITH CRISPY SHALLOTS AND TOASTED PINE NUTS

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

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

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

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

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

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

Shaved Brussels Sprouts with Crispy Shallots and Toasted Pinenuts

Servings: 4
Time: 45 minutes
Difficulty: easy
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Prepare crispy shallots (recipe below) if using. If not sauté shallots several minutes until translucent before adding the garlic and Brussels sprouts.
Toast pine nuts in a dry pan for several minutes until golden and fragrant. Remove from heat and let cool.
Thinly slice (or shave) brussels sprouts using a processor fitted with thin slicing disk or a mandolin.
Melt butter with olive oil in large pan over medium heat. Add garlic and saute 1 minute. Add brussels sprouts; increase heat to medium-high and sauté until tender, 7 or 8 minutes. Squeeze a bit of lemon juice on top and season with salt and pepper to taste.
Top with crispy shallots and pine nuts. Serve warm or at room temperature.

Crispy Shallots

Servings: 4-6
Time: 40 minutes
Difficulty: easy
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6-8 shallots, peeled and thinly sliced (about 2 cups)
3 tablespoons unsalted butter
1/2 cup olive oil (or other good oil)

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

Meatless Monday – Roasted Eggplant with Goat Cheese & Pine Nuts

by joycevandenbergporterMay 19, 2014

Eggplant is a colorful fruit with a colorful past. Did you know that ‘at one time it was considered poisonous and dubbed the ‘mala insane” (raging apple) because it was believed to cause insanity? Did you also know that eggplant is related to the potato and tomato but it is actually a fruit, specifically a berry? (Food.com) I hated eggplant as a kid and would have been happy to rely on the insanity theory to get out of eating it but, alas, my mother was too smart to get that past her. Now, however, eggplant is one of my favorite vegetables. Even though I know it’s actually a fruit, I’m too used to thinking of eggplant as a vegetable and can’t wrap my brain around that concept. Eggplant is very versatile. It can be baked, braised, boiled, fried grilled, stuffed, roasted, sauteed and stewed. You can swap it out for the meat in most recipes for a delicious meatless meal that is still satisfying and nutritious. Eggplant is loaded with vitamins and minerals and contains important phytonutrients, thanks in part to the glorious purple color of it’s skin. Foods come in vibrant reds, yellows, blues and whites and each color provides different nutrients for our bodies to use. The concept of Eating By Color or Eat The Rainbow, encourages eating foods every day from the entire spectrum of the rainbow for optimum health. The deep purple in eggplant is good for longevity and keeping our brains sharp, so dig in!

Roasting eggplant is easy and delicious. I like it even just drizzled with olive oil and sprinkled with salt and pepper before roasting. This time though, I added paprika, cumin, garlic, honey and apple cider vinegar which add a bit of savory with just a hint of sweet and pairs nicely with the tang of goat cheese and the buttery toasted pine nuts.

Roasted Eggplant with Goat Cheese and Pine Nuts

Servings: 4
Time: 50 minutes
Difficulty: easy
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2 large eggplants, about 2 pounds
Kosher salt
1/3 cup olive oil
2 Tbsn cider vinegar
1 Tbsn honey
1 tsp paprika
1 tsp cumin
4 large garlic cloves, minced
1 cup flat parsley leaves, roughly chopped(optional)
1/4 – 1/2 cup pine nuts (optional)
2 ounces goat cheese, crumbled and divided (optional)

Cut the eggplant into 1-inch cubes and put in a large bowl. Sprinkle lightly with kosher salt and let sit.

Dry toast the pine nuts, if using, in a small pan over medium heat for a few minutes, until fragrant. Let cool on paper towel.
Whisk together the olive oil, cider vinegar, honey, garlic, paprika, and cumin. Dry the eggplant with paper towels and toss with the marinade.
Spread the eggplant in a large glass pan, and roast in the oven at 400°F for 40 – 45 minutes, or until fork tender. (Stir every 15 minutes and check after 30 minutes to make sure it isn’t burning.) Remove from the oven and cool slightly.
Top with crumbled goat cheese, pine nuts and parsley, if desired.