Wheatless Wednesday – Grainfree Pancakes

by joycevandenbergporterFebruary 25, 2015

Here is a recipe with ONLY TWO INGREDIENTS! Yes, you read that right. Yesterday while I was on Facebook looking at my friend, Lis’ photos from her Mexico trip, a random video that I didn’t click on started to play. Usually these spontaneous videos really irritate me. I don’t know what those annoying video clips are called (other than obnoxious intrustions). For some inexplicable reason, I call them ‘drive byes”. But I digress. This particular drive-bye grabbed my attention (so I guess that makes me a sucker…) as it claimed to have a recipe for making delicious pancakes with only 2 ingredients. Drum roll please…..1 banana and 2 eggs. I just happened to have fresh eggs from my neighbor, Sandy, next door and a bunch of bananas in my fruit bowl just hovering at the almost too ripe phase. I was intrigued and decided to give it a try. All I can say is that I wish I had known this ‘recipe’ when my boys were little. These pancakes are light and sweet, just the perfect breakfast for a mother who has little time but wants to feed a healthy breakfast to a picky or gluten intolerant eater. The ingredients are simple and the technique takes about a minute. Just slice a ripe banana into a bowl. Add two eggs (preferably pasture raised). Whisk together until frothy and cook on a hot griddle. It couldn’t be easier!

This isn’t normally a recipe I would blog about but it’s simplicity is brilliant in that both ingredients are loaded with nutrients so these pancakes, unlike those made with white flour, are super nutritious and since they have no flour they are naturally gluten free. Contrary to what we’ve been told, eggs are not the enemy. In fact, one egg has lots of vitamins and minerals, high-quality protein and antioxidants, all for 70 calories. And bananas, well if you think you know everything about the unassuming banana, check out these facts you may not know about this tropical fruit:

1. Hands and Fingers – Bananas do not grow on trees. The banana plant is classified as an arborescent (tree-like) perennial herb and the banana itself is actually considered a berry. The correct name for bunch of bananas is a hand of bananas; a single banana is a finger.

2. Heart Health – One banana contains 467mg of potassium, providing powerful protection to the cardiovascular system. Regular consumption of the potassium-packed fruit helps guard against high blood pressure, atherosclerosis and stroke.

3. Bones – Although bananas do not contain high amounts of calcium, they do supply the body with an abundance of fructooligosaccharide, a prebiotic substance (one which encourages probiotics, the friendly bacteria in the digestive system). As fructooligosaccharides ferment in the digestive tract, they enhance the body’s ability to absorb calcium.

4. Energy and Mood Balancing – Another benefit to bananas high potassium content derives from that mineral’s role as an energy-supplying electrolyte. Since bananas also contain tryptophan, serotonin and norepinephrine, they help prevent depression while encouraging feelings of well-being and relaxation. In addition, the vitamin B6 in bananas helps protect against sleeplessness, mood swings and irritability.

5. Vision – Bananas, combined with the African herb orinol, have been used to treat cataracts in Nigeria. They also share with other fruits the ability to prevent macular degeneration, the leading cause of vision loss in adults. According to a study published in the Archives of Opthmalogy in 2004, people who eat 3 servings of fruit per day are statistically unlike to develop the vision-diminishing disease.

6. Better Digestion – Bananas suppress acid in the digestive tract, alleviating heartburn and helping guard against ulcers. Since bananas contain pectin, a soluble fiber, they aid in the elimination process, helping prevent constipation.

GRAIN FREE PANCAKES

1 ripe banana
2 eggs

Slice banana into a medium bowl

Add two raw eggs.

Using a large whisk, smash the banana into small bits and whisk the mixture until it’s frothy.

Pour by Tablespoons onto a hot griddle and cook until bubbles begin to break.

Flip pancakes to cook the other side another minute or two.

Serve plain or with butter, maple syrup or fruit.

Grain Free Pancakes

Servings: 2
Time: 10 minutes
Difficulty: easy
Print

1 ripe banana
2 eggs

Slice banana into a medium bowl
Add two raw eggs.
Using a large whisk, smash the banana into small bits and whisk the mixture until it’s frothy.
Pour by Tablespoons onto a hot griddle and cook until bubbles begin to break.
Flip pancakes to cook the other side another minute or two.
Serve with butter, maple syrup or fruit.

Meatless Monday – Eggplant, Potato & Goat Cheese Gratin

by joycevandenbergporterFebruary 23, 2015

Looking for healthy comfort food? Picture yummy layers of roasted eggplant, caramelized onions, buttery mushrooms and creamy potatoes topped with fresh herbs, tomatoes and goat cheese. This is my favorite kind of food, loaded with flavor and oozing with goodness. You might ask, what exactly is a gratin? It’s a fancy name for a dish with a lightly browned crust of breadcrumbs or melted cheese, usually served in the dish in which it is cooked. The word ‘gratin‘ has an interesting history of evolution, from the original French which derives from the word gratter meaning “to scrape” or “to grate” as of the “scrapings” of bread or cheese. Le gratin evolved to signify the ‘upper crust’ of society and has subsequently been borrowed into the English language , particularly in food terms.

Each layer in this gratin has something to offer. The creamy white potatoes on the bottom soak up all the lovely flavors and form a delicious bottom ‘crust’. Regardless of what you have been lead to believe, Potatoes are not worthless fattening carbs. They are complex carbohydrates which provide energy for our bodies along with significant amounts of Potassium and Vitamin C. The layer of caramalized onions is not only delicious but loaded with antioxidants and vitamins including vitamin B complex. Earthy mushrooms provide nutrients that are also found in meats, beans and grains like selenium, potassium , riboflavin, niacin, vitamin D, which makes them a great meat substitute. Eggplant with it’s gorgeous purple skin offers a host of vitamins and minerals along with it’s delectable flavor.

TIPS: I really love the tang that goat cheese adds but if you’re not a fan you can substitute your favorite cheese. Mozzarella, gruyere or parmesan are good choices. If you are vegan, use breadcrumbs instead of cheese. for a crispy top.

If you don’t have the time or inclination to pre-cook the vegetables before layering them, you can skip a few steps. Instead of roasting and boiling you can bake the mostly raw ingredients which is easier prep but will take quite a bit longer to cook. You will lose some of the nuances of flavor but it should still be delicious. Don’t skip the step of salting the eggplant but while it’s resting, chop onions and saute them with garlic until soft. Slice all vegetables ( I would omit the mushrooms since they make so much water) and layer them raw as per the directions. You may want to store the sliced potatoes in cold water or slice them last to prevent browning until you’re read to layer. I would wait on the last layer of cheese or it could get overbrown. You may not need as much broth as the raw veggies have so much water. Cover tightly and bake for one hour. At 30 minutes, using a flat spatula, press vegetables down so juices come to surface. If it seems dry add a bit more liquid. At 60 minutes, uncover, press veggies again and check for doneness. If veggies seem soft sprinkle with cheese and bake another 15 minutes or until cheese is golden brown and juices have evaporated. Otherwise, cover and bake another 20 minutes or so.

EGGPLANT, POTATO & GOAT CHEESE GRATIN

1 large or 4 small Japanese eggplants
2 large potatoes
3-4 Tbsn olive oil
1 large onion
6 large brown mushrooms (optional)
1 16 oz can chopped tomatoes with juice
1 Tbsn or more fresh thyme or 1 tsp Italian seasoning
3 cloves garlic, minced
6 oz goat cheese
1/3 cup vegetable broth (or more)

Slice eggplant into 1/4 inch rounds and spread in a single layer on paper towels. Sprinkle liberally with salt and let sit at least 10 minutes or until you see beads of water forming on their surfaces.

Peel and slice potatoes, slice into 1/4 inch rounds and place in a pan filled with cold, salted water. Heat the potatoes to a boil and cook for about five minutes, until slightly soft but not losing it’s shape. Drain and rinse with cold water. Lightly oil the bottom and sides of a baking dish. Layer the potatoes in the bottom of the dish.

Lightly oil a baking sheet and arrange eggplant circles in a single layer. Brush with olive oil and roast in a hot (450 degree) oven for about 10 minutes, turning once. Remove from heat and let sit.

Peel and slice onion into 1/4 inch rounds. Brown them in a frying pan with about a Tablespoon of oil over medium high heat. Flip to brown the other side, then break circles apart and add garlic. Let sit for a few minutes of lower heat until softened. Layer the onions over the potatoes.

Clean the mushroom caps with a damp paper towel and slice in half horizontally. Add a bit more oil and saute until golden on each side. Layer over the onions.

Dot the vegetable mixture with about half of the goat cheese. Sprinkle with herbs, salt and pepper.

Add a layer of eggplant slices.

Pour the tomatoes evenly over the eggplant and dot with the rest of the goat cheese. Pour vegetable broth over the top. Add sprigs of thyme, and sprinkle with salt and pepper.

Bake at 425 degrees for about a half hour, covered. Check after 15 minutes, if it’s not starting to bubble add a bit more broth. Then uncover and let bake another 5 to 10 minutes.

Eggplant, Potato & Goat Cheese Gratin

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

Slice eggplant into 1/4 inch rounds and spread in a single layer on paper towels. Sprinkle liberally with salt and let sit at least 10 minutes or until you see beads of water forming on their surfaces.
Peel and slice potatoes, slice into 1/4 inch rounds and place in a pan filled with cold, salted water. Heat the potatoes to a boil and cook for about five minutes, until slightly soft but not losing it’s shape. Drain and rinse with cold water.
Lightly oil the bottom and sides of a baking dish. Layer the potatoes in the bottom of the dish.
Lightly oil a baking sheet and arrange eggplant circles in a single layer. Brush with olive oil and roast in a hot (450 degree) oven for about 10 minutes, turning once. Remove from heat and let sit.
Peel and slice onion into 1/4 inch rounds. Brown them in a frying pan with about a Tablespoon of oil over medium high heat. Flip to brown the other side, then break circles apart and add garlic. Let sit for a few minutes of lower heat until softened. Layer the onions over the potatoes.
Clean the mushroom caps with a damp paper towel and slice in half horizontally. Add a bit more oil and saute until golden on each side. Layer over the onions.
Dot the vegetable mixture with about half of the goat cheese. Sprinkle with herbs, salt and pepper.
Add a layer of eggplant slices.
Pour the tomatoes evenly over the eggplant and dot with the rest of the goat cheese. Pour vegetable broth over the top. Add sprigs of thyme, and sprinkle with salt and pepper.
Bake at 425 degrees for about a half hour, covered. Check after 15 minutes, if it’s not starting to bubble add a bit more broth. Then uncover and let bake another 5 to 10 minutes.

Wheatless Wednesday – Parmesan Roasted Cauliflower

by joycevandenbergporterFebruary 18, 2015

Size isn’t supposed to matter, but… Wait, I don’t know what you’re thinking but I’m talking about cauliflower. I opened my most recent CSA box to find the largest head of cauliflower I have ever seen. Criminy! A cauliflower that impressive deserved star treatment. I had recently made Roasted Cauliflower based on a recipe from Bon Appetit that was delicious and I couldn’t wait to make it again. This time, though, I opted to keep the florets large (going back to the bigger is better theme) instead of breaking them into small florets. I was tempted to cut the head into 5 or 6 thick slices (or cauliflower ‘steaks’) but realized that 13 people were coming for dinner so that idea wasn’t going to work. Perhaps next time…

Here is your fun fact of the day. Did you know that the compact head of a cauliflower is called a ‘curd’? Nope, me neither. I learn something new every day, especially when I let my fingers do the walking, aka googling! Cauliflower is a cousin to other cruciferous veggies like broccoli, kale, cabbage and collards, although they look nothing alike. Cauliflower florets are actually undeveloped flower buds which are white because growers make sure the leaves are protecting them from sunlight and preventing them from making chlorophyll. Otherwise cauliflower would be greenish (cool huh?). Cauliflower is a good source of fiber and vitamin C and low in carbohydrates which makes it a great substitute for grains and potatoes. I have used cauliflower in place of carbs with great success many times, like in my Cauliflower Pizza Crust (yes, really), Cauliflower Puree (instead of mashed potatoes), a Grain Free Tabouleh (raw, vegan) and even a yummy Cauliflower “Mac” and Cheese. In today’s recipe, cauliflower is roasted at a high heat along with olive oil, onions, garlic and thyme and then tossed with parmesan. Mmmm!!! It’s definitely a crowd favorite. So good!

TIP: Cutting the larger florets in half gives a flat surface which more easily carmelizes into a golden brown. If you are only serving a small group, try slicing the head into one inch slices so both sides are easy to carmelize. I’m definitely trying that next time.

PARMESAN ROASTED CAULIFLOWER
1 head cauliflower
1 large yellow onion
8-10 cloves of garlic
1/4 cup olive oil
1 Tbsn fresh thyme (or 1 tsp dried Italian Herbs
1/2 cup grated parmesan
salt and pepper to taste

Preheat oven to 425°. Cut cauliflower into large florets and slice them in half. Place them on a large rimmed baking sheet flat side down.

Slice onion into thin wedges, taking care not to remove too much of the stem end. You want to keep the wedges together, Peel garlic and cut larger cloves in half.

Add onions and garlic to cauliflower. Sprinkle with thyme and generously season with salt and pepper. Toss with olive oil to coat.

Roast, until almost tender, 35-40 minutes turning them over half way through.

Sprinkle with Parmesan, toss to combine, and roast until cauliflower is tender, another 10 minutes.

Parmesan Roasted Cauliflower

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

1 head cauliflower
1 large yellow onion
8-10 cloves of garlic
1/4 cup olive oil
1 Tbsn fresh thyme (or 1 tsp dried Italian Herbs
1/2 cup grated parmesan
salt and pepper to taste

Preheat oven to 425°. Cut cauliflower into large florets and slice them in half. Place them on a large rimmed baking sheet flat side down.
Slice onion into thin wedges, taking care not to remove too much of the stem end. You want to keep the wedges together. Peel garlic and cut larger cloves in half.
Add onions and garlic to cauliflower. Sprinkle with thyme and generously season with salt and pepper. Toss with olive oil to coat.
Roast, until almost tender, 35-40 minutes turning them over half way through.
Sprinkle with Parmesan, toss to combine, and roast until cauliflower is tender, another 10 minutes.

Wheatless Wednesday – Roasted Cabbage ‘Steaks’ with Balsamic and Feta

by joycevandenbergporterFebruary 11, 2015

Think cabbage is boring? Think again. It can be oh-so-exciting! Okay, maybe that was a slight exaggeration but it CAN be the star of your dinner table. How about Cabbage ‘Steaks’? Picture thickly sliced cabbage bathed in olive oil and garlic, roasted to crispy ‘almost burnt’ perfection on the outside and creamy goodness on the inside. Serve plain or drizzle with balsamic vinegar and sprinkle with feta. It tastes like a cross between creamy leeks and brussels sprouts, I flipped them over and the bottoms are even more crispy and caramelly. Mmmm… This is my new favorite way to cook cabbage!

I have had a whole green cabbage sitting by it’s lonesome from last week’s CSA box making me feel guilty every time I open my refrigerator Yes, I know better than to personify my veggies but I’m just a softy. I didn’t know what to do with this lone cabbage. The last time I remember cooking cabbage, other than in a stir-fry was ages ago when I made Corned Beef and Cabbage. I normally use cabbage in slaws or fish tacos but those foods scream ‘summer’ to me and it’s only February. The conundrum is that even though cabbage is available all year long, the best cabbage is in season NOW as the cool temperatures brings out the very best in cruciferous vegetables like cauliflower, broccoli and cabbage which is why you see them piled up at the market right now. So I was overjoyed to come across a recipe for thick slices of cabbage roasted in the oven. aka ‘Cabbage Steaks’ from Everyday Maven. Had To Try And Glad I Did!

ROASTED CABBAGE ‘STEAKS’

1 head green cabbage
3 Tbsn olive oil, plus more for the pan
3-4 large garlic cloves, minced (or garlic paste)
salt and pepper to taste
1-2 Tbsn balsamic vinegar (optional)
1 Tbsn feta, asiago or parmesan (optional)

Pour olive oil into small bowl and add minced garlic or garlic paste. Let sit while you prepare the cabbage.

Preheat oven to 400F and coat a baking sheet with olive oil or cooking spray or line with parchment paper. Slice cabbage vertically into 1″ thick slices.

Place cabbage in single layer in baking dish. Brush the olive oil mixture on each of the cabbage slices, then sprinkle generousy with salt and pepper.

Turn them over and repeat on the other side.

Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks (keeping them together) and roast for an additional 30 minutes until edges are brown and crispy.

To serve, drizzle with balsamic vinegar and sprinkle with feta or asiago cheese, if desired.
Roasted Cabbage 'Steaks'
- Servings: 4
- Time: 70 minutes
- Difficulty: easy
- Print
1 head green cabbage
3 Tbsn olive oil, plus more for the pan
3-4 large garlic cloves, minced (or garlic paste)
salt and pepper to taste
1-2 Tbsn balsamic vinegar (optional)
1 Tbsn feta, asiago or parmesan (optional)
- Pour olive oil into small bowl and add minced garlic or garlic paste. Let sit while you prepare the cabbage.
- Preheat oven to 400F and coat a baking sheet with olive oil or cooking spray or line with parchment paper. Slice cabbage vertically into 1″ thick slices.
- Place cabbage in single layer in baking dish. Brush the olive oil mixture on each of the cabbage slices, then sprinkle generousy with salt and pepper.
- Turn them over and repeat on the other side.
- Roast on the middle rack for 30 minutes.
- Carefully flip the cabbage steaks (keeping them together) and roast for an additional 30 minutes until edges are brown and crispy.
- To serve, drizzle with balsamic vinegar and sprinkle with feta or asiago cheese, if desired.

Meatless Monday – Black Bean Chili Con Quinoa

by joycevandenbergporterFebruary 2, 2015

Can we talk about the Superbowl? Or rather I would just like to watch Katy Perry’s Halftime Show again! She and her guests, Missy Elliot and Lenny Kravitz, were fantastic, so fun to watch, even the dancing chessmen and sharks! For those of you who missed the show here is a chance to watch it again – Katy Perry Superbowl Halftime Show. If you thought the Superbowl was about football, guess again. For many of us it’s really about the commercials, halftime show and FOOD! So what did I serve for this great American event? I went with a tried and true crowd favorite, Chili with all the fixin’s. Yum!

Chili without meat is kind of like thick soup, or so I thought…until I tried using red quinoa instead of ground beef. I know it sounds crazy but the quinoa adds a similar texture to chili con carne, unintentionally fooling some of my Superbowl guests. I wasn’t actually trying to pull a fast one on anyone. I thought everyone knew by now that I no longer cook with meat. When I asked my husband how he liked the meatless chili, he said “There is no meat in there?” I declared it a personal victory. There are quinoa chili recipes all over the internet and I was tempted to try one, but in the end I decided to use the chili recipe in my head that I have been using for years and just substitute cooked red quinoa for the more traditional ground beef. Red quinoa makes a good meat substitute, in that it provides a good texture and adds lots of great usable protein (similar to beef), vitamins and minerals so it’s not just adding bulk. In addition, the dark reddish brown color blends in better with the chili beans. I sauteed the cooked quinoa along with the onions and garlic before adding the crushed tomatoes, broth and spices, and then finally the beans. Sauteing the quinoa infuses it with some of the savory flavors of garlic and onion and the olive oil gives it a ‘fattier’ feel. I was surprised at how well this technique worked!

I like to make a ‘Chili Bar’ and stack big and small bowls next to the pot of chili and a row of pre-chopped toppings laid out for easy serving.

TIP: I enjoy soup or chili with lots of saucy juice, but this chili also makes a good taco filling. Just add less of the crushed tomato and let the water or broth evaporate until it’s the right consistency. I used canned beans but, of course, you can use dried beans and let them soak overnight. Then you will need to add them along with the tomatoes and broth and be prepared to cook them for at least an hour.

BLACK BEAN CHILI CON QUINOA

1 cup red quinoa
2 Tbsn olive oil
1/2 medium yellow onion, diced
4 cloves garlic, finely minced
1-2 cups vegetable broth or water
1 (28 oz) crushed tomatoes with juice
4 Tbsn chili powder
1 Tbsn cumin
1/2 tsp cayenne pepper (optional)
Salt and pepper, to taste
3 (16 oz) cans black beans, drained and rinsed

SUGGESTED TOPPINGS: shredded cheese, sour cream, salsa, cilantro, olives, jalapenos and shredded lettuce with corn tortillas.

Rinse and cook quinoa according to directions and set aside.

Saute onions in olive oil in a large saucepan over medium high heat until transluscent, about 5 minutes. Add in garlic and quinoa and saute a few more minutes.

Stir in broth, crushed tomatoes, chili powder, cumin, cayenne, and season with salt and pepper to taste. Cover saucepan and simmer about 20 minutes

Add black beans and simmer, uncovered 5 – 10 minutes, stirring occasionally. Add more broth or water if necessary.

Serve with shredded cheese, sour cream, salsa, cilantro, olives, jalapenos and shredded lettuce with corn tortillas. (suggested toppings optional)

Black Bean Chili Con Quinoa

Servings: 8
Time: 50 minutes
Difficulty: easy
Print

1 cup red quino
2 Tbsn olive oil
1/2 medium yellow onion, diced
4 cloves garlic, finely minced
1-2 cups vegetable broth or chicken broth
1 (28 oz) can crushed tomatoes with juice
4 Tbsn chili powder
1 Tbsn cumin
1/2 tsp cayenne pepper (optional)
Salt and freshly ground black pepper, to taste
3 (15 oz) cans black beans, drained and rinsed
SUGGESTED TOPPINGS: shredded cheese, sour cream, salsa, cilantro, olives, jalapenos and shredded lettuce with corn tortillas.

TIP: This chili also makes a good taco filling. Add less crushed tomato and let the water or broth evaporate until it’s the right consistency.

Cook quinoa according to directions and set aside.
Saute onions in olive oil in a large saucepan over medium high heat until transluscent, about 5 minutes.
Add in garlic and quinoa and saute a few more minutes.
Stir in broth, crushed tomatoes, chili powder, cumin, cayenne, and season with salt and pepper to taste. Cover saucepan and simmer about 20 minutes
Add black beans and simmer, uncovered 5 – 10 minutes, stirring occasionally. Add more broth or water if necessary.
Serve with shredded cheese, sour cream, salsa, cilantro, olives, jalapenos and shredded lettuce with corn tortillas. (suggested toppings optional)

Wheatless Wednesday – Quinoa ‘Mac’ and Cheese

by joycevandenbergporterJanuary 28, 2015

Let’s face it – it’s all about the cheese, yummy, oozy, bubbling, crispy deliciousness, creating the ultimate in comfort foods. Much of the country, the east coast in particular, is trapped inside due to piles and piles of snow and in great need of something warm and cozy. The rest of us just like comfort food. How about everyone’s favorite Mac and Cheese but with a twist? Macaroni and Cheese was a childhood favorite of mine. My mom used to make is from scratch (none of that boxed stuff) and bake it in the oven until the top was brown and crispy. What a treat! It wasn’t until I was in college and looking for cheap food to make in my dorm room that I discovered Kraft Macaroni and Cheese (along with that other ubiquitous college staple, Ramen Noodles). That tasted pretty good to a starving college student too but I’m not sure how much actual food is in there. It would be a game changer to find a Mac and Cheese that we love that loves us back. I know quinoa isn’t a traditional ingredient in Mac and Cheese but it’s so much healthier than macaroni which is a delicious foil for the cheese but really is just empty carbs, providing very little nutrition, mostly calories. But maybe we can have it all. I spotted this recipe for Quinoa ‘Mac’ and Cheese from Just a Pinch Recipes and decided to give it a whirl, since I appear to be on a quinoa kick (there are worse things I suppose). My recipe below is an adaptation of the original.

This recipe calls for white quinoa, which is fluffier than the colored versions. I will not make you read about the virtues of quinoa again, since I did that on Monday when I posted my recipe for Quinoa Salad with Artichokes, Olives and Chickpeas which was quite tasty, however if you want to read about why you should be eating more quinoa click HERE. I used sharp cheddar, whole milk from, Strauss Family Farms, and pasture raised eggs, both local growers, whom I am becoming quite passionate about supporting. Please, please, please think again before buying factory farmed milk and eggs. Our animals deserve better. Every time you buy organic products of any kind that have been raised or grown out in a field or pasture you are encouraging more farmers to do the same. This recipe can be made vegan by substituting vegan cheddar cheese, almond milk and a thickener like flour. For another wheatless ‘Mac’ and Cheese recipe, check out my Cauliflower “Mac’ and Cheese post, yum!

TIPS: If you like it extra creamy, use a bit more milk, or cream ,and cheese as quinoa absorbs more liquid than pasta does. It will look runny when you put it in the oven but will firm as it cooks. Next time I will be tempted to use a variety of cheese. This would be a great use for those odds and ends of cheeses left in your refrigerator. Just grate them all together and toss with the other ingredients. For a larger portion double the recipe and use a 13×9 pan.

QUINOA ‘MAC’ AND CHEESE

3/4 cup quinoa
1 1/2 cup sharp cheddar cheese (plus more if desired for topping)
3/4 cup milk (or cream)
1 large egg
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp red pepper flakes (optional)

Rinse and cook quinoa according to instructions. Cover and set aside.

Preheat oven to 350 F. Coat 8×8 inch dish with butter or cooking spray.

Whisk together eggs and milk in large bowl. Add garlic, salt, red pepper flakes.

Fold together quinoa, egg mixture and cheese until cheese is evenly distributed.

Pour into prepared baking dish and bake 30-35 mins, until top is browned.

You can top with more cheese to make a cheesy crust 10 minutes after cooking, if desired. To test for doneness, press a finger into top. If liquid appears, cook a bit longer, or until the casserole is firm.

Quinoa 'Mac' and Cheese

Servings: 4
Time: 50 minutes
Difficulty: easy
Print

3/4 cup quinoa
1 1/2 cup sharp cheddar cheese (plus more if desired for topping)
3/4 cup milk (or cream)
1 large egg
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp red pepper flakes (optional)

Rinse and cook quinoa according to instructions. Cover and set aside.
Preheat oven to 350 F.
Coat 8×8 inch dish with butter or cooking spray.
Whisk together eggs and milk in large bowl. Add garlic, salt, red pepper flakes.
Fold together quinoa, egg mixture and cheese until cheese is evenly distributed.
Pour into prepared baking dish and bake 30-35 mins, until top is browned.
You can top with more cheese to make a cheesy crust 10 minutes after cooking, if desired. To test for doneness, press a finger into top. If liquid appears, cook a bit longer, or until the casserole is firm.

Meatless Monday – Quinoa Salad with Artichokes, Olives and Chickpeas

by joycevandenbergporterJanuary 26, 2015

Quinoa is still the queen of the ancient grain world, just don’t tell freekah or farro. Other grains try but they can’t steal the crown, perhaps because quinoa is so versatile and packed with nutrients. It is also the perfect backdrop for putting colorful veggies on display. This yummy salad with quinoa, artichokes, olives, cherry tomatoes and chickpeas with fresh herbs tossed in a light lemony dressing is deceptively hearty and filled with protein. I love this combination of flavors. The salty kalamata olives combined with the earthy chickpeas, lemony artichoke hearts and sweet tomatoes are lovely together, making a pretty and delicious meal. It got rave reviews last night from my husband, but then again, with these ingredients it’s pretty hard not to like. If you are looking for an easy-to-assemble-in-less-than-half-an-hour-dish, this is it! Since it is served slightly warm or at room temperature, this salad makes the perfect buffet or potluck dish. Make it ahead and let it sit until you’re ready-no last minute reheating required. In fact it only gets better the longer it sits and marinates, allowing the flavors to develop. This would also be a great use for leftover quinoa. Just toss together with the veggies and herbs. Done!

Why should you eat more quinoa? Quinoa is known for being great source of protein, but it’s not only the amount, it’s the type of protein. Quinoa contains all nine essential amino acids, making it a ‘complete protein’, which is rarely found in plant foods, though common in meats. Amino acids are considered ‘essential’ if our bodies can’t produce them and we can only get them through our diets. My husband asked me how our livestock animals get enough protein when they only eat grass or grains. I did not know the answer so I did what everyone does today, I googled it. Herbivores, animals that get all of their nutrition from grass and other plants, have no problem getting enough protein in their diet. Unlike humans, herbivores are capable of digesting plant cells and getting to the nutrients locked inside, like protein. So there you have it. Cows and other ruminants who spend their day chewing their cud have superior digestive systems. But I digress, back to the star of today. Quinoa also offers a good dose of fiber, iron and a whole host of other vitamins and minerals. It is low in calories, gluten-free and cruelty-free making it a great dietary choice for everyone.

TIPS: This is a vegan salad, however, crumbling feta on top would be a delicious addition for cheese lovers. I did not have any or I may have been tempted to add a sprinkle or two. Don’t forget to rinse the quinoa before cooking to remove the bitter saponin, a naturally occurring substance that coats quinoa to protect it from predators. Just use a colander with a fine mesh or you will lose some of your quinoa down the drain. Some quinoa is pre-rinsed so check the label. Very important! Zest your lemon before cutting it in half. Once they are cut, they are almost impossible to zest. I’ve tried…

QUINOA SALAD WITH ARTICHOKES, OLIVES AND CHICKPEAS

1 cup quinoa (plain or tri-color)
1 cup cherry tomatoes, halved
1 16 oz can quartered artichoke hearts, drained and rinsed
1 16 oz can chickpeas/garbanzo beans, drained and rinsed
1/2 cup pitted kalamata olives, halved
1/4 cup fresh basil, chopped or julienned (plus more for garnish)

Dressing (Note: This is a lightly dressed salad. If you like a lot of dressing, double the recipe):

1/4 cup olive oil
zest from one lemon
1/4 cup lemon juice
2-3 cloves garlic, minced
1 tsp fresh oregano, minced (or 1/2 tsp dried Italian seasoning)
Salt and pepper, to taste

Rinse quinoa and cook according to package instructions. Then transfer cooked quinoa to a large serving bowl and fluff with a fork to remove any lumps.

Add the tomatoes, artichoke hearts, chickpeas ,olives, and basil.

In a small bowl, whisk together the olive oil, lemon juice, garlic and oregano. Taste and add salt and pepper to taste. Pour the dressing over the couscous mixture and stir until well combined. Season with salt and pepper, if desired. Garnish with more basil, if desired. Serve room temperature.

Quinoa Salad with Artichokes, Olives and Chickpeas

Servings: 4-6
Time: 20-30 minutes
Difficulty: easy
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Dressing (Note: This is a lightly dressed salad. If you like a lot of dressing, double the recipe):

1/4 cup olive oil
zest from one lemon
1/4 cup lemon juice
2-3 cloves garlic, minced
1 tsp fresh oregano, minced (or 1/2 tsp dried Italian seasoning)
Salt and pepper, to taste

Make quinoa according to package instructions. Then transfer cooked quinoa to a large serving bowl and stir to remove any lumps.
Add the tomatoes, artichoke hearts, chickpeas ,olives, and basil.
In a small bowl, whisk together the olive oil, lemon juice, garlic and oregano. Taste and add salt and pepper to taste.
Pour the dressing over the couscous mixture and stir until well combined. Season with salt and pepper, if desired. Garnish with more basil, if desired.
Serve room temperature.

Wheatless Wednesday – Winter Green Salad with Crispy Quinoa

by joycevandenbergporterJanuary 7, 2015

New year equals new ideas. The holidays might be over but that doesn’t mean the presents have to stop! I finally decided to order a CSA (Community Supported Agriculture) box loaded with produce fresh from a local farm delivered right to my door – And my first one came today! Even though I was the one to order it, I still felt ridiculously excited to see two boxes with their mystery contents at my doorstep this morning when I got up. It felt like Christmas and Hanukkah all over again. Some of us will go to great lengths to extend the holiday season… For those that don’t know, CSA is an alternative ‘farm to table’ method for distribution of produce. Consumers sign up with a local company who arranges personalized home delivery of organically and locally grown fruits and vegetables. I signed with Farm Fresh to You, who supplies produce from Capay Organic Farm located about 90 miles Northeast of San Francisco. I chose the Traditional CSA Box but they offer many types and sizes of boxes, like Fruit or Vegetable Only, even a ‘No Cooking Box’. I decided to try this for a few reasons. First, I love fresh produce and in the winter, my garden is a bit sparse (because I’m a fair weather gardener). I also like supporting local farmers and eating with the season. Lastly, instead of going to the market and hand selecting items for dinner, I thought to stretch my creativity by having to figure out what delicious meals to make with the contents of my mystery boxes.

What was in my box? Butternut squash, beets, rainbow carrots, Treviso radicchio, kiwis, baby bok choy, watermelon radish, fennel, red d’anjou pears, pink lady apples and assorted lettuce. Whew! After mulling the many possible ways dinner could go, I opted to use the most perishable items first, like lettuce. So salad it is… Winter Greens with thinly sliced pears, watermelon radish and avocado, coated with yummy crispy quinoa and crumbly feta with a few pistachios thrown into the mix. I added quinoa, not only to give my salad a nutrient boost with it’s high protein content and minerals like calcium, phosphorus, and iron, but also to enhance the taste and feel of the salad. When tossed with a simple vinaigrette, the crispy quinoa bits collect on the veggies making each bite a tasty treasure.

I first had crispy quinoa in a salad at Tamalpie Pizza in Mill Valley, CA. I was instantly enamored and only slightly dismayed to hear that the quinoa was deep fried. It was such a great concept, that quinoa can be transformed almost into something else. I don’t remember what else was in that salad except for leafy greens (and it is not currently listed on their menu, darn) so I made up my own salad with some help from my CSA box.

TIPS: Always rinse quinoa before cooking (unless the packaging says that it has been pre-rinsed) to remove any remaining saponins, a naturally occurring but bitter substance that the plant produces to protect itself from predators (smart, huh?) Use a fine mesh colander so you don’t lose any of the tiny grains.

WINTER GREEN SALAD WITH CRISPY QUINOA

1/2 cup dry quinoa (any kind) or 3/4 cup cooked
1 Tbsn high heat oil like coconut or avocado (not olive oil)
1 head or 4 cups assorted lettuces
5-6 radicchio leaves
1-2 watermelon radish
1 d’anjou pear
1/4 cup pistachios (or roasted hazelnuts)
1/4 cup crumbled feta (optional)

Vinaigrette: (1/4 cup lemon juice, 1/4 cup apple cider vinegar, 1/3 cup olive oil, 1 clove minced garlic, salt and pepper to taste. You can also add 1/2 tsp of either cumin or Italian seasoning or any fresh herbs)

Rinse quinoa and simmer in salted water for about 15 minutes or until tender. All water should be absorbed. Let cool.

Heat 1 Tbsn oil in a skillet until almost smoking and add in the cooked quinoa. Cook, stirring occasionally, until the quinoa pops and sizzles and turns crispy, about 5 minutes. Let cool.

Cut or tear the larger lettuce leaves into pieces. Slice the radicchio

Thinly slice the radish, pear and avocado.

Sprinkle the cooled quinoa on top of the salad greens

Top with the sliced pear, radish, avocado, pistachios and feta.

Dress sparingly with the vinaigrette and toss gently. Serve with more vinaigrette and feta on the side

Winter Green Salad with Crispy Quinoa

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

1/2 cup dry quinoa (any kind) or 3/4 cup cooked
1-2 Tbsn high heat oil like coconut or avocado (not olive oil)
1 head or 4 cups assorted lettuces
5-6 radicchio leaves
1-2 watermelon radish
1 d’anjou pear
1/4 cup pistachios (or roasted hazelnuts)
1/4 cup crumbled feta (optional)

Rinse quinoa and simmer in salted water for about 15 minutes or until tender. All water should be absorbed. Let cool.
Heat 1 Tbsn oil in a skillet until almost smoking and add in the cooked quinoa.
Cook, stirring occasionally, until the quinoa pops and sizzles and turns crispy, about 5 minutes. Let cool in the
Cut or tear the larger lettuce leaves into pieces.
Slice the radicchio
Thinly slice the radish, pear and avocado.
Sprinkle the cooled quinoa on top of the salad greens
Top with the sliced pear, radish, avocado, pistachios and feta.
Dress sparingly with the vinaigrette and toss gently.
Serve with more vinaigrette and feta on the side

Wheatless Wednesday – Maple Bourbon Glazed Salmon

by joycevandenbergporterDecember 31, 2014

Have you made your New Year’s Resolutions yet? Some years I don’t bother because, well I don’t want to disappoint myself – again. This year, however, I am not aiming so high. I’m not promising to exercise more, lose weight, drink less, eat more fruit, spend less, volunteer more, enjoy life more and get organized; all on lists of Top 10 Resolutions. I’m not saying I won’t pursue any of those very worthy goals (there’s a reason they’re on the top ten) but I have to go where my heart is – goodmotherdiet. So without further ado, here are my Top Five Food Related (of course) Resolutions for 2015

GOODMOTHERDIET TOP FIVE RESOLUTIONS FOR 2015

5 – Continue my search for the world’s best (and healthiest) pizza, although the quinoa pizza crust will be hard to beat.

4 – Pursue my love affair with exotic spices like turmeric and za’atar. That could mean jumping onto the Ottelenghi bandwagon and trying more recipes from ‘Jerusalem’ and his newest cookbook, ‘Plenty More’.

3 – Increase my support for local growers and producers. If we support the people doing it the ‘right way’, more will follow. (i.e. Buy organic local products when possible. Choose pasture raised not factory farmed.)

2 -Try something new. 2014 was the year of using new grains like quinoa, barley and farro. 2015’s something new will be experimenting with more meat free options. I have always been suspect of foods that ‘pretend’ to be other foods but I will just have to get over that. There are reportedly some really good animal product free options out there now and I’m ready to explore. Chia seeds and almond milk, here I come! Readers, please tell me your favorite products!

1 – Promote Meatless Monday as an easy way to make a difference.

So, now that our resolutions are out of the way, what’s for dinner? This Maple Bourbon Glazed Salmon is an easy but delicious and super quick ten to fifteen minute meal. The maple bourbon glaze is surprisingly delicate and makes this an elegant meal sure to please your guests. It’s a perfect combination of sweet and salt. The citrus and bourbon give it a tangy sweetness and the pepper adds the proper savory balance. When broiled properly, salmon has a ‘melt in your mouth’ consistency. Delicious!

According to Seafood Watch, The Monterey Bay Aquarium’s program which helps consumers and businesses choose seafood that’s fished or farmed in ways that protect sea life and habitats, lists wild caught salmon to be a Best Choice option but some Farm Raised salmon is considered a Best Choice or Good Alternative depending on the methods and practices used. It’s a great site for consumers to use in deciding what types of seafood to buy at the market. Just click on Seafood Watch and type in the name of the seafood you are interested in for great up to date information. It’s handy dandy! You can look up those shrimp while waiting in line at the market.

Here’s an idea! While you have the ingredients out, pour yourself a ‘Maple Leaf Cocktail’. (Just 2 oz Bourbon, 3/4 oz Maple Syrup, 3/4 oz Lemon Juice. Shake and strain into a cocktail glass filled with crush ice ). Compliments of Drink Dogma.

TIPS: I like to buy a nice side of salmon and slice it into individual portions before cooking. It makes a nicer presentation and is easier to serve. If I am serving a crowd, I make one inch slices, especially if there are several other dishes available. For a family dinner, I pre-slice into larger portions, or the sizes I think people will eat. For this method I prefer skinless salmon so the marinade has more contact with the fish, however, the skin does help keep it moist and you can still precut the slices without having to cut through the skin. The fish will slide right off the skin in perfect slices after being cooked.

Wishing you a happy and delicious new year!-J

Maple-Bourbon Glazed Salmon

1/3 cup pure maple syrup

1/3 cup orange juice

1/4 cup bourbon whiskey

1/4 cup soy sauce

1/4 cup lemon juice

1 whole side skinless salmon fillet or 4-6 individual 4 oz filets

Ground black pepper

salt to taste

Slice salmon into one or two inch slices and place in an oiled baking dish.

Combine maple syrup, orange juice, bourbon, soy sauce, lemon juice and pepper in a small dish. Taste and add salt if necessary’

Pour over fish making sure to coat all pieces and the insides of each cut. Let sit for a few minutes while you preheat the broiler.

Broil 3 to 4 inches from heat for about 3-4 minutes. Check salmon, brush with glaze and broil another 3-4 minutes. It should be golden brown and flake easily with a fork.

Maple Bourbon Glazed Salmon

Servings: 4-6
Time: 15 minutes
Difficulty: easy
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1/3 cup pure maple syrup

1/3 cup orange juice

1/4 cup bourbon whiskey

1/4 cup soy sauce

1/4 cup lemon juice

1 whole side skinless salmon fillet or 4-6 individual 4 oz filets

Ground black pepper

salt to taste

Slice salmon into one or two inch slices and place in an oiled baking dish.
Combine maple syrup, orange juice, bourbon, soy sauce, lemon juice and pepper in a small dish. Taste and add salt if necessary’
Pour over fish making sure to coat all pieces and the insides of each cut. Let sit for a few minutes while you preheat the broiler.
Broil 3 to 4 inches from heat for about 3-4 minutes. Check salmon, brush with glaze and broil another 3-4 minutes. It should be golden brown and flake easily with a fork.

Photo Credits

Happy new year 2015: happyanniversarytext.com

Spices: iappfind.com

Chia Heart: intentblog.com

Meatless Monday – Portobellos with Greens, Mozzarella & Pesto

by joycevandenbergporterDecember 29, 2014

30 Minute Meals – Is anyone else feeling overwhelmed by the sheer amount of food consumed during the holidays? With my house full and bursting at the seams, my kitchen has been in full production since Thanksgiving – and we have one more holiday to go! If you are slightly kitchen fatigued, like me, you are looking for fast and easy recipes that will still satisfy the masses. This version of a stuffed Portobello mushroom was inspired by a stuffed mushroom I bought from Whole Foods last week while looking for an instant vegetarian meal to serve amidst all the non-vegetarian offerings, as I am the only non-meat eater in the family. To make it a bit more substantial, I added a yummy layer of sautéed power greens (a combination of red and green chard, tat soi, arugula and spinach) that were sautéed with red onion and garlic. Topped with melted cheese with fresh pesto and red pepper flakes, the stuffed mushroom is absolutely delicious! This particular baked, stuffed mushroom is easy to prepare and is ready in less than 30 minutes, especially if you take shortcuts, like using prepared pesto instead of making your own. Another shortcut would be omitting the sautéed greens, however, I think they add a nice flavor, not to mention the additional nutrition they provide. They are packed with vitamins, minerals and important cancer fighting and system supporting phytonutrients and amino acids. They are not called power greens for nothing!

Did you know that a Portobello mushroom is just a grown up crimini mushroom or conversely, the little brown crimini is just a baby Portobello? They are considered a crimini until they are 4 to 6 inches in diameter. If you were in Northern Italy you would call them “cappellone” which means “big hat”. Regardless of what you call them, Portobello mushrooms are delicious and packed with nutrition. They are fat-free and very low in calories, and a rich source of selenium, copper and niacin Their rich flavor and firm texture makes them perfect for Meatless Monday. They are extremely versatile and can be chopped for sauces and veggie sautees, sliced and grilled as a great pizza topping or stuffed with grains, veggies or cheese for a satisfying main course.

PORTOBELLO MUSHROOMS STUFFED WITH GREENS, MOZZARELLA AND PESTO

4 large whole portobello mushrooms
1 Tbsn olive oil
1/2 tsp salt, divided
3-4 cups power greens (kale, collard, chard or spinach)
1/2 red onion or 2-3 shallots, chopped
3 cloves garlic, minced
1/2 tsp ground black pepper
1/4 tsp red pepper flakes (optional)
1 cup mozzarella cheese, shredded ( swiss, jack or fontina are good substitutes)
1/2 red bell pepper, finely diced (optional)
1/2 cup pesto sauce (Click here for a Home made recipe from Cooks.com)

Preheat the oven to 400°F. Carefully remove stem from mushrooms and set aside.

Wipe outside of mushrooms with a damp paper towel. Sprinkle mushroom caps with about 1/4 teaspoon salt and place rounded side up on an oiled baking sheet. Bake until just barely tender, about 15 minutes.

Chop mushroom stems and greens. Baby greens do not need to be chopped. If you are using mature greens, remove tough rib and stem before chopping.

In a large skillet combine onion, garlic and pepper and saute until onions are soft, about 5 minutes.

Add greens, remaining 1/4 teaspoon salt and a few Tablespoons water in a large skillet. Saute, stirring frequently, over medium heat until greens are wilted and water is evaporated; mature greens will take longer to become soft. Add more water if necessary.

Remove mushrooms from the oven and turn them over, gill side up.

Fill each cap with a layer of greens (about 1/4 cup).

Add a layer of mozzarella cheese.

Top with a Tablespoon of pesto

Sprinkle with red pepper flakes and red bell pepper.

Return to the oven and bake until cheese is melted, about 5-8 minutes. For a crispy top, broil the last minute or so.

Portobello Mushrooms with Greens, Mozzarella & Pesto

Servings: 4
Time: 30 minutes
Difficulty: easy
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4 large whole portobello mushrooms
1 Tbsn olive oil
1/2 tsp salt, divided
3-4 cups power greens (kale, collard, chard or spinach)
1/2 red onion or 2-3 shallots, chopped
3 cloves garlic, minced
1/2 tsp ground black pepper
1/4 tsp red pepper flakes (optional)
1 cup mozzarella cheese, shredded
1/2 red bell pepper, finely diced (optional)
1/2 cup pesto sauce (see directions below for homemade)

Preheat the oven to 400°F. Carefully remove stem from mushrooms and set aside. Wipe outside of mushrooms with a damp paper towel. Sprinkle mushroom caps with about 1/4 teaspoon salt and place rounded side up on an oiled baking sheet. Bake until just barely tender, about 15 minutes.
Chop mushroom stems and greens. Baby greens do not need to be chopped. If you are using mature greens, remove tough rib and stem before chopping.
In a large skillet combine olive oil, onion, garlic and pepper and saute until onions are soft (about 5 minutes)
Add greens, remaining 1/4 teaspoon salt and a few Tablespoons water in a large skillet. Saute, stirring frequently, over medium heat until greens are wilted and water is evaporated; mature greens will take longer to become soft. Add more water if necessary.
Remove mushrooms from the oven and turn them over. Fill each cap with a layer of greens (about 1/4 cup).
Add a layer of mozzarella cheese.
Top with a Tablespoon of pesto
Sprinkle with red pepper flakes and red bell pepper.
Return to the oven and bake until cheese is melted, about 5-8 minutes. For a crispy top, broil the last minute or so.

Meatless Monday – Savory Lentil and Brown Rice Pilaf

by joycevandenbergporterDecember 22, 2014

Savory Lentils and Brown Rice Pilaf was born out of pure laziness, coupled with my love for lentils and savory/spicy food. It was raining and I didn’t want to battle the Christmas shoppers for parking or stand in line to purchase ingredients which I would then have to lug home and turn into dinner. If you find the ‘dinner question’ to be an ordeal every day, how about an easy alternative? Look no further than your pantry for commonly stocked items like, rice and lentils. throw in a few dried spices and dinner is on the table. Easy peasy! Your pantry not very well stocked? Well there is a simple solution to that; Stock it! Your world becomes a lot easier if you can make dinner without having to do that last minute grocery store run, especially in the winter when gardens are not as prolific and fresh produce is harder to find.

If you’re not sure what to stock in your pantry, consider the non perishable foods that you eat regularly; pasta, beans, olive oil, vinegar, tomato sauce, chopped tomatoes, rice and other grains, broth or boullion. I like to throw in some specialty items like canned hearts of palm or artichoke hearts which help transcend an otherwise boring salad into something special. If you bake at all, include flour, sugar, salt, your favorite spices, and cooking oil. You will also want to keep ingredients that you use frequently on hand that are perishable but can last days or weeks on your counter like fresh onions, garlic, tomatoes, potatoes and other root vegetables. Don’t forget to use your freezer as an extension of your pantry (and not just for ice cream). Mine is stocked with nuts and frozen vegetables. Your pantry should reflect the kinds of foods you like to eat. If you like Italian food, you should have a supply of pasta, tomatoes and Italian herbs like basil and oregano. If you like Mediterranean food, stock your pantry with grains and legumes plus spices like cumin, ginger and allspice. If are a list person or just beginning to stock a kitchen pantry, check out this List of Basic Pantry Ingredients from Basic Cooking to get yourself started.

Otherwise start shopping in your own pantry! Perhaps you want to start with this yummy but healthy ‘one pot’ recipe…

TIPS: Lentils are a wonderful addition to any meal. You can add to salads, soups or stews. Red and yellow lentils are softer and best for soups and stews. If you want the lentil to hold it’s shape, use the firmer green or black lentils. The regular brown lentils will work too but will cook faster (get soft and split), so I would add those in after 10 minutes or so. I have listed the spices as 1 or 2 teaspoons, depending on how much spice you like. The kind of broth you use will also determine how much additional salt and spice you need. I would recommend adding 1 teaspoon of the spices when you add the broth, stir to combine and taste. Then add salt and more spice to your taste.

SAVORY LENTIL AND BROWN RICE PILAF

1 Tbsn sesame oil (or olive oil)
1 medium onion, diced
4-5 cloves garlic, minced
1 cup long grained brown rice
1 cup lentils (preferably green or black firm lentils)
1-2 tsp allspice
1-2 tsp curry powder
1-2 tsp turmeric
1-2 tsp ginger powder
1/2-1 tsp black pepper
1/4 tsp cayenne pepper (or more to taste)
6 cups vegetable broth
salt to taste
2 cups frozen peas, thawed
1/2 cup pistachios, shelled (optional)
1/2 cup raisins, purple or golden (optional)

Saute onion and garlic in a heavy, wide pan until slightly soft. Add rice and stir until aromatic. Add lentils and stir to coat.

Add water and the smaller amount of spices. Taste the broth, then add salt and additional spices as needed. Cover and simmer for 20-25 minutes.

Remove from heat and let stand 5 to 10 minutes.

Stir in peas, and fluff with a fork. Top with raisins and pistachios if desired.

Savory Lentil and Brown Rice Pilaf

Servings: 6
Time: 45 minutes
Difficulty: easy
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Saute onion and garlic in a heavy, wide pan until slightly soft. Add rice and stir until aromatic.
Add lentils and stir to coat.
Add water and spices. Taste the broth, then add salt and additional spices as needed. Cover and simmer for 20-25 minutes. Remove from heat and let stand 5 to 10 minutes.
Stir in peas, and fluff with a fork. Top with raisins and pistachios if desired.

Wheatless Wednesday – Root Vegetable Chips with Scallion Parmesan Aioli

by joycevandenbergporterDecember 10, 2014

Airline food…usually dreadful, prepackaged or nonexistent. I have never been excited about airline food – ever – however, I was lucky enough to try out one of Jet Blue’s new Mint seats, lovely pods that completely recline into 6’8″ beds, with personal service, 15″ interactive video screens and Fly-Fi. What I wasn’t expecting though was the quality of the food. Jet Blue has partnered with renowned New York restaurant Saxon + Parole to create a small-plates menu which they call ‘Nourishmint’, an upscale dining restaurant style approach to in-flight dining. Picture beet salad with burrata, green goddess salad and lobster mac and cheese, all really delicious, but what got me excited was their ‘welcome taste’ of seasonal root vegetable chips with green scallion aioli. I had to resist the urge to lick the container, it was so good. I have been wanting to try making root vegetable chips for a while, but now I was truly inspired. I was unable to find the Saxon + Parole recipe so I had to get creative. I realized I did well though, especially on the dip – as I caught myself scraping the bottom of the bowl with my finger…

I wanted a colorful collection of chips so chose the dark purple sweet potatoes, bright orange sweet potatoes, red beets with their candycane coloring and creamy parnships. Each COLOR brings something different to the party. Dark purple vegetables have anthocyanins, powerful antioxidants along with vitamin A and flavonoids; orange provides vitamins C, A, and B6, potassium; red is usually a sign of vitamin A (beta carotene) and vitamin C. and manganese; and even white veggies shine with vitamins and minerals like vitamins C, K, and folate. The sweet potatoes crisped up the best and were the crowd favorite. Paired with the creamy scallion, lemon, parmesan dip, they were divine, almost as good as the original.

TIPS: Use whatever root vegetables you have available but don’t be tempted to cook them all together, as each veggie has a different cooking time, depending on thickness of cut and amount of natural sugar. You can make multiple batches and reuse the parchment paper (which also makes cleanup really easy as you just throw the paper away when finished) or if you have double ovens (and enough baking sheets), you should be able to cook them all at once . The sweet potatoes were done first, followed by the parsnips. The beets took quite a bit longer and some of them never crisped. Feel free to experiment with your favorite spices. The chips are best served right away but will stay fresh for a few days.

ROOT VEGETABLE CHIPS

5 or 6 root vegetables (any combination of sweet potatoes, parsnips, carrots, taro, yucca or beets)

1/4 cup olive oil, divided

1 tsp sea salt (or more to taste)

3/4 tsp chili powder

1/2 tsp garlic powder

1/2 tsp cayenne powder

1/4 tsp black pepper

Evenly space three racks in oven, and preheat oven to 375°F. Line baking sheets with parchment paper, either cutting or folding to fit. Brush parchment paper with olive oil.

Slice vegetables to 1/8-inch thickness using mandoline or very sharp knife. Discard pointed ends. (You should have about 4 cups sliced vegetables

Place vegetable slices on baking sheets without crowding. (Don’t mix different vegetables on same sheet as they have different cooking times.)

Brush slices with remaining oil, and generously sprinkle with salt.

Combine spices in a small container and sprinkle evenly over slices.

Place baking sheets in oven, and bake 20 to 30 minutes, rotating trays half way through (or more often) or until vegetables  begin to brown on edges and look dry. Let cool on baking sheet, then transfer to large platter. If your chips don’t crisp, you can put them back in the oven and cook another 5 or 10 minutes.

Scallion Parmesan Aioli

1/4 cup plain yogurt or sour cream
1/4 cup mayonnaise or aioli
1 Tbsn finely minced scallion (about one stalk)
1 tsp fresh lemon zest
1 tsp fresh lemon juice
1 Tbsn grated parmesan

Combine all ingredients in a small bowl. Garnish with additional lemon zest and scallions, if desired.

Root Vegetable Chips with Scallion Parmesan Aioli

Servings: 1 1/2 cups
Time: 45 minutes
Difficulty: easy
Print

5 or 6 root vegetables (any combination of sweet potatoes, parsnips, carrots, taro, yucca or beets)

1/4 cup olive oil, divided

1 tsp sea salt (or more to taste)

3/4 tsp chili powder

1/2 tsp garlic powder

1/2 tsp cayenne powder

1/4 tsp black pepper

Evenly space three racks in oven, and preheat oven to 375°F. Line baking sheets with parchment paper, either cutting or folding to fit. Brush parchment paper with olive oil.
Slice vegetables to 1/8-inch thickness using mandoline or very sharp knife. Discard pointed ends. (You should have about 4 cups sliced vegetables
Place vegetable slices on baking sheets without crowding. (Don’t mix different vegetables on same sheet as they have different cooking times.)
Brush slices with remaining oil, and generously sprinkle with salt.
Combine spices in a small container and sprinkle evenly over slices.
Place baking sheets in oven, and bake 20 to 30 minutes, rotating trays half way through (or more often) or until vegetables  begin to brown on edges and look dry. Let cool on baking sheet, then transfer to large platter. If your chips don’t crisp, you can put them back in the oven and cook another 5 or 10 minutes.

Scallion Parmesan Aioli

1/4 cup plain yogurt or sour cream
1/4 cup mayonnaise or aioli
1 Tbsn finely minced scallion (about one stalk)
1 tsp fresh lemon zest
1 tsp fresh lemon juice
1 Tbsn grated parmesan

Combine all ingredients in a small bowl. Garnish with additional lemon zest and scallions, if desired.

Meatless Monday – Sweet Potato and Kale Gratin

by joycevandenbergporterDecember 8, 2014

Comfort food. For some people that might be chicken soup or macaroni and cheese but whatever your go to dish might be, you may want to add this creamy, savory, slightly sweet and surprisingly rich gratin. I love when readers send me recipes or offer suggestions! I was at a book event last week when reader and friend, Patti Boston, asked me if I had made the Sweet Potato and Kale Gratin that was featured in the San Francisco Chronicle last week. Patti had tried the recipe and loved it, so what was I to do? Of course I had to give it a try. Now this is not a combination I would normally have made up on my own, so I followed the recipe pretty carefully, with one exception. Instead of using one cup of whole milk and one cup of heavy cream, I used 1 1/2 cups of milk and 1/2 cup of plain yogurt. I often use plain yogurt to replace some of all of the cream, sour cream or mayo that is called for in many recipes. I think it’s a healthier option and provides great results. My favorite milk and yogurt are from local, Straus Family Creamery. Not only do I love their products but I appreciate their dedication to animal welfare, including the calves, which is not common in the dairy industry. All their cows are free to roam in pastures and are fed organic, non-GMO food. The creamery is also environmentally aware, using reusable (and returnable) glass bottles and renewable power in their methane digester (yes, I’m talking about poop to power).

Kale is still the darling of the culinary world and rightly so. It reigns as one of the world’s healthiest foods, providing protein, fiber and a wealth of vitamins and minerals. Sweet potatoes add more than just a creamy, sweet flavor. They are a great source of beta carotene, as evidenced by their brilliant orange color. Did you know that adding a bit of fat to your sweet potatoes allows your body to maximize the nutrition, or make it more usable? (So don’t sweat that pat of butter). Together, kale and sweet potatoes make a delicious and nutritious team. Let me know if you try it. As always, I appreciate photos and will post them to my You Made It! page.

TIP: If you have a pan that can go from stovetop to oven, this becomes a one pot dish. Otherwise saute the vegetables on the stovetop then pile it all into a buttered baking dish to bake in the oven. I chose to use a combination of whole milk and plain yogurt but you can use half milk and half heavy cream, as the original recipe calls for, or any combination that appeals to you. Next time I make this dish I will most likely consider replacing some or all of the milk and cream with vegetable broth as a lower calorie, less fat option.

SWEET POTATO AND KALE GRATIN

2 pounds sweet potatoes
2 tablespoons unsalted butter + more for the gratin dish
1 small yellow onion, julienned
2 cloves garlic, thinly sliced
4 cups lacinato kale
Kosher salt and freshly ground black pepper to taste
¼ teaspoon nutmeg
1 tablespoon chopped fresh rosemary
1/2 cup plain yogurt
1 1/2 cup whole milk + extra as needed
1½ cups grated Parmigiano-Reggiano

Preheat oven to 350 degrees. Peel and slice sweet potatoes into 1/4 inch rounds. Set aside.

Melt the 2 tablespoons butter in a large skillet over medium-low heat. Add the onion and garlic, cover and cook until completely soft, about 10 minutes. (Keeping the pan covered will help prevent browning.)

Remove the tough core of the kale and slice into julienne strips. When the onions are soft and translucent, add the kale, cover again, and cook until tender, about 5 minutes. Sprinkle with salt, pepper and nutmeg. Stir in the rosemary.

Add the milk and yogurt, bring to a simmer, and cook about 10 minutes until reduced by one-quarter.

Remove from the heat and season with more salt; you will want the mixture on the salty side.

With the pan off the heat, add the sliced sweet potatoes and 1 cup of the Parmigiano-Reggiano. Stir to coat the slices.

Butter a 10-inch round or oval gratin dish. Transfer the potato mixture to the gratin dish, spreading it evenly in the dish. You may need to add a little extra milk; it should look like a little liquid is seeping out of the gratin. Top with the remaining ½ cup of cheese.Cover the gratin with aluminum foil and bake for 45 minutes, or longer until fork tender.

Uncover, then bake another 15-20 minutes, until the top is brown. Serve hot or at warm room temperature.

Sweet Potato and Kale Gratin

Servings: 6
Time: 75 minutes
Difficulty: easy
Print

Preheat oven to 350. Peel and slice sweet potatoes into 1/4 inch rounds. Set aside.
Melt the 2 tablespoons butter in a large skillet over medium-low heat. Add the onion and garlic, cover and cook until completely soft, about 10 minutes. (Keeping the pan covered will help prevent browning.)
Remove the tough core of the kale and slice into julienne strips. When the onions are soft and translucent, add the kale, cover again, and cook until tender, about 5 minutes. Sprinkle with salt, pepper and nutmeg. Stir in the rosemary.
Add the milk and yogurt, bring to a simmer, and cook about 10 minutes until reduced by one-quarter
Remove from the heat and season with more salt; you will want the mixture on the salty side.
With the pan off the heat, add the sliced sweet potatoes and 1 cup of the Parmigiano-Reggiano. Stir to coat the slices.
Butter a 10 inch round or oval gratin dish. Transfer the potato mixture to the gratin dish, spreading it evenly in the dish. You may need to add a little extra milk. It should look like a little liquid is seeping out of the gratin. Top with the remaining 1/2 cup parmesan. Cover with aluminum foil and bake for 45 minutes or longer, until fork tender.
Uncover, then bake another 15-20 minutes, until the top is brown. Serve hot or at warm room temperature

Wheatless Wednesday – Roasted Halibut with Lemon, Tomatoes and Capers

by joycevandenbergporterNovember 12, 2014

How about a delicious, gourmet dinner in less than half an hour? My husband came home from the farmer’s market the other day with a beautiful piece of halibut. I didn’t realize until just before dinner, when all eyes turned to me, that I was supposed to come up with an interesting preparation for it. A quick look through my refrigerator and pantry yielded a can of diced tomatoes, fresh herbs, capers, white wine and a lemon from my tree. I combined all those ingredients into a chunky sauce which I poured over the fish and roasted it in a hot oven for about 10 minutes. It couldn’t have been easier or faster – almost instant gratification! The fish was flakey and tasty. It would be great served on a bed of spaghetti to soak up the flavorful sauce. Yum!

We have all heard that fish is good for you. There are many reasons to eat halibut beside it’s mild and delicious flavor. It is a lean, meaty white fish that is low in sodium, fat and calories and rich in nutrients, including Omega 3 fatty acids, folic acid and B vitamins plus minerals like selenium, potassium, magnesium and niacin that are otherwise difficult to come by naturally. Halibut is also a good choice when considering the environment. ,According to Seafood Watch California halibut are either a “Best Choice” or “Good Alternative,” depending on the fishing method. Most Atlantic halibut is overfished, so it’s on the “Avoid” list. The exception is farmed Atlantic halibut. It’s a “Good Alternative” because it’s raised in closed tank systems that have little impact on local habitats. The Marine Stewardship Council certifies some of the Pacific halibut fisheries as sustainable.

ROASTED HALIBUT WITH LEMON, TOMATOES AND CAPERS

1 lb halibut steaks
1-2 Tbsn olive oil
1/2 cup white wine
1/4 cup lemon juice
2 teaspoons capers
2-3 cloves garlic, minced
2 tablespoons mixed fresh herbs (flat-leaf parsley, oregano, marjoram or basil) chopped or 1 tsp dried Italian Seasoning
1 can diced tomatoes

Pre-heat oven to 450 degrees. Drizzle olive oil in the bottom of a baking dish. Rinse and pat dry fish and place it in the baking dish. You can leave the fish in one large piece or cut it into individual serving sized pieces. Brush fish with olive oil and season with salt and pepper.

Combine all other ingredients in a small bowl and pour over the top of the fish.

Roast in hot oven until just opaque, about 10 – 12 minutes depending on the thickness of the fish. Fish should flake easily with a fork. Serve with juices and more fresh herbs, if desired.

Roasted Halibut with Lemon, Tomatoes and Capers

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

1 lb halibut steaks
1-2 Tbsn olive oil
1/2 cup white wine
1/4 cup lemon juice
2 teaspoons capers
2-3 cloves garlic, minced
2 tablespoons fresh flat-leaf parsley, chopped
1 can diced tomatoes

Pre -heat oven to 450 degrees. Drizzle olive oil in the bottom of a baking dish. Rinse and dry fish and place it in the baking dish. You can leave the fish in one large piece or cut it into individual serving sized pieces.
Brush fish with olive oil and season with salt and pepper.
Combine all other ingredients in a small bowl and pour over the top of the fish.
Roast in hot oven until just opaque, about 10-12 minutes depending on the thickness of the fish. Fish should flake easily with a fork. Serve with juices and garnish with more fresh herbs, if desired.

Wheatless Wednesday – Butternut Squash and Potato Soup with Crispy Fried Sage

by joycevandenbergporterNovember 5, 2014

The restorative powers of soup are legendary. Curing a cold with chicken soup is one of the original ‘old wives tales’. Regardless of the lack of science behind the power of soup to make us feel better, I am a big believer. Soup is also a great way to use up random vegetables that have seen better days but are still lurking in your refrigerator bin. Just dice them up and cook them in a pot of broth with a few herbs and spices and (unless you’re making the broth from scratch) in a surprisingly short time you are rewarded with a steaming pot of rich and flavorful soup. I had some leftover butternut squash, which I simmered with onion, garlic, potato and garbanzo beans until soft. Then I stirred in a couple of handfuls of power greens. Yum! Soup is great on it’s own but I love specialty toppings. This time I made crispy fried sage leaves which add an earthy, crispy and salty garnish that offsets the mildness of the soup.. It’s very easy. Just fry fresh sage leaves in olive oil for a few seconds, lay them on paper towels to drain and sprinkle them with coarse salt.

I have already waxed poetic about the goodness of butternut squash in my last blog post, Butternut Squash, Leek and Apple Gratin so check it out if you want to hear all the glories of this popular veggie. Today I’m going to talk about potatoes. My husband has an irrational fear of potatoes. He eats around them like a little kid avoiding peas, but I can tell he secretly wants to run screaming from the room when I serve them. Potatoes get a bum rap. There is no reason to be afraid of them. Yes, they are carbs but healthy carbs not empty ones. Potatoes are good for you and loaded with nutrition. The potatoes we have to worry about are the ones loaded with butter, sour cream and bacon! Potatoes are fat, sodium and cholesterol free, good sources of vitamin B6 and iron. One medium potato has more vitamin C than one medium tomato and more potassium than a banana. If that doesn’t convince you that potatoes ~~won’t make you fat~~ are good for you, then substitute another root vegetable like turnip, rutabaga or parsnip. Or you go even heartier by substituting a quarter to a third of a cup of wild rice to cook along with the squash.

BUTTERNUT SQUASH AND POTATO SOUP WITH FRIED SAGE

1 small onion, chopped
3 cloves garlic, minced
1-2 Tbsn olive oil
2-3 cups butternut squash, cubed
1 large (or 2 small) potato, turnip, rutabaga or parsnip (about one cup cubed)
2 cups fresh power greens like kale, spinach or chard, rinsed
1 can of garbanzo beans (or cannellini beans), rinsed and drained
1 quart vegetable broth
1 tsp fresh thyme or 1/2 teaspoon dried
salt and black pepper, to taste
pinch of turmeric (optional)
pinch of allspice (optional)
fried sage – directions below (Optional)

Sauté the onion and garlic in the olive oil large pot over medium heat about five minutes, or until the onion is translucent. Add the butternut squash, potato, beans, thyme and vegetable broth. Cover and simmer over medium-low heat for 20 to 25 minutes, or until the potatoes and squash are fork tender.

Add salt and pepper if needed. For more seasoning, add a pinch or turmeric and/or allspice (optional). Five or ten minutes before serving stir in fresh greens and let wilt, several minutes.

Serve topped with fried sage and grated parmesan, if desired.

CRISPY FRIED SAGE

1 bunch fresh sage leaves
1/4 cup olive oil
Coarse salt

Remove leaves from sage, rinse and pat dry.

Heat oil in a small skillet over medium-high heat until hot. Fry 6–8 sage leaves at a time, depending on how many will fit in your pan uncrowded, until crisp, about 5 seconds. They should still be green and they will crisp as they cool. Transfer with a fork to paper towels and sprinkle generously with coarse salt.

Fried sage can be made ahead and will store at room temperature, layered between paper towels to prevent breaking, for 2 or 3 days.

Butternut Squash and Potato Soup with Crispy Fried Sage

Servings: 4-6
Time: 30-45 minutes
Difficulty: easy
Print

1 small onion, chopped
3 cloves garlic, minced
1-2 Tbsn olive oil
2-3 cups butternut squash, cubed
1 large (or 2 small) potato, turnip, rutabaga or parsnip (about one cup cubed)
2 cups fresh power greens like kale, spinach or chard, rinsed
1 can of garbanzo beans (or cannellini beans), rinsed and drained
1 quart vegetable broth
1 tsp fresh thyme or 1/2 teaspoon dried
pinch of turmeric (optional)
pinch of allspice (optional)
salt and black pepper, to taste
fried sage – directions below (Optional)

Sauté the onion and garlic in the olive oil large pot over medium heat about five minutes, or until the onion is translucent.
Add the butternut squash, potato, beans, thyme and vegetable broth. Cover and simmer over medium-low heat for 20 to 25 minutes, or until the potatoes and squash are fork tender. Add salt and pepper if needed. For more seasoning, add a pinch or turmeric and/or allspice (optional).
Five or ten minutes before serving stir in fresh greens and let wilt, several minutes.
Serve topped with fried sage and grated parmesan, if desired.

CRISPY FRIED SAGE

1 bunch fresh sage leaves
1/4 cup olive oil
Coarse salt

Remove leaves from sage, rinse and pat dry.
Heat oil in a small skillet over medium-high heat until hot. Fry 6–8 sage leaves at a time, depending on how many will fit in your pan uncrowded, until crisp, about 5 seconds. They should still be green and they will crisp as they cool. Transfer with a fork to paper towels and sprinkle generously with coarse salt.
Fried sage can be made ahead and will store at room temperature, layered between paper towels to prevent breaking, for 2 or 3 days.

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Tag Archives: Wheat Free

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Wheatless Wednesday – Root Vegetable Chips with Scallion Parmesan Aioli

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Meatless Monday – Sweet Potato and Kale Gratin

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Wheatless Wednesday – Roasted Halibut with Lemon, Tomatoes and Capers

Roasted Halibut with Lemon, Tomatoes and Capers

Wheatless Wednesday – Butternut Squash and Potato Soup with Crispy Fried Sage

Butternut Squash and Potato Soup with Crispy Fried Sage

Grain Free Pancakes

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Eggplant, Potato & Goat Cheese Gratin

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Parmesan Roasted Cauliflower

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Roasted Cabbage 'Steaks'

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Black Bean Chili Con Quinoa

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Quinoa 'Mac' and Cheese

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Quinoa Salad with Artichokes, Olives and Chickpeas

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Winter Green Salad with Crispy Quinoa

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Maple-Bourbon Glazed Salmon

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Portobello Mushrooms with Greens, Mozzarella & Pesto

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Savory Lentil and Brown Rice Pilaf

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Root Vegetable Chips with Scallion Parmesan Aioli

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Sweet Potato and Kale Gratin

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Roasted Halibut with Lemon, Tomatoes and Capers

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Butternut Squash and Potato Soup with Crispy Fried Sage

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