Wheatless Wednesday – Spicy Black Bean Soup

by joycevandenbergporterOctober 29, 2014

Hippopotamus soup? If you lived around 6000 BC that is what you could be having for dinner. How about a nice hot bowl of Spicy Black Bean Soup instead? Do you love soup? You are not alone. Soup has a huge place in history that you are probably not aware . There is a reason why you feel better after having a hot bowl of soup. Soup has always been known as the curative for any ailment of the heart, mind, soul and body… and this old Yiddish saying says it best… “Troubles are easier to take with soup than without.”

Here are some known and little-known soup facts that I found kind of interesting (Compliments of Sara Gray)!

o Americans sip over 10 BILLION bowls of soup every single year! That’s a lot of soup!

o When was the earliest evidence of our ancestors eating soup? About 6000 BC! And guess what kind of soup it was? Hippopotamus!

o So, in the late 1700s, apparently the French King was so enamored with himself that he had his royal chefs create a soup that would allow him to see his own reflection in the bowl. Sheesh! But as a result, consommé (clear broth) was born.

o Since we’re talking about the French here’s another interesting tidbit of soup lore that I had to include on this Soup Facts page. In the French Court of Louis XI, the ladies’ meals were mostly soup. Guess what the reasoning was? They were afraid that chewing would make them break out in facial wrinkles! If this were true today, it would put plastic surgeons out of business!

oThis one cracked me up! And yet, it’s a fact that intertwines fashion, eating utensils and of course, soup! Here it is: Why did thin soups became all the rage in Europe during the 17th century? The spoon was invented. (How did they eat soup before the spoon???) Why was the spoon invented? Because of the latest fashion trend: large and stiff ruffles that the men and the women of the high courts wore around their necks. (I bet that’s how clowns got their ideas for their costumes!) The design of the spoon was to accommodate wearers of those large ruffles and keep themselves from getting dripped on!

o Frank Sinatra always asked for chicken and rice soup to be available to him in his dressing rooms before he went on stage. Another famous person who loved soup was Andy Warhol. He told someone that he painted those famous soup cans because its what he had for lunch – every day for 20 years!

Black beans are the main component of this soup and they are rock stars in their own right. Black beans have an amazing protein-plus-fiber content. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (the amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein. Black beans are loaded with vitamins including molybdenum, folate, manganese, magnesium, vitamin B1 (thiamin), phosphorus and iron, all of which combine with their rich protein, fiber content to provide benefits for the digestive tract, the blood sugar regulatory system, and the cardiovascular system. Throw in some hot peppers, which not only have their share of vitamins and health benefits but they also help to boost your metabolism which can help burn more fat. The best part of this yummy soup though, is that it is creamy without adding any dairy or thickeners. The trick is to puree one third to one half of the cooked soup to provide a rich creamy texture. This is a vegan soup but it is hearty and flavorful and it’s wheat and gluten free. It is also an easy, one pot meal. So grab a spoon and be glad we no longer drink from the bowl or wear clown inspiring collars!

SPICY BLACK BEAN SOUP

2 Tbsn olive oil
1/2 onion, finely chopped
1/2 jalapeno, seeded and diced
2 cloves garlic, minced
2 tsp cumin
2 tsp chili powder
1/2 tsp cayenne (or more to taste)
3 (15-ounce) cans black beans, drained and rinsed
4 cups vegetable broth
Sliced green onions, chopped cilantro and sriracha, as toppings (optional)
Cumin Lime Yogurt/Sour Cream (Optional) Recipe Below

Saute the onions, garlic and jalapeno over medium heat until tender, about 4 minutes.

Add the black beans, cumin, chili powder, cayenne and broth and simmer for 25 minutes.

Blend one third to half of the soup, using a food processor, a blender or an immersion blender, leaving some whole beans for texture.

Return the blended beans to the soup and stir to combine. Check seasoning and add cayenne, salt and pepper to taste.

Serve with Cumin Lime Yogurt (recipe below), chopped cilantro and sliced scallions

CUMIN LIME YOGURT/SOUR CREAM:

1/2 cup yogurt, vegan yogurt or sour cream
1 teaspoon ground cumin
Zest and juice of 1/2 a lime
pinch of sugar or honey

Zest lime before cutting or squeezing. Combine all ingredients in a small bowl. Check seasonings and add more sugar, lime juice and cumin to taste. Top with more zest for fun.

Black Bean Soup

Servings: 4
Time: 30 minutes
Difficulty: easy
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Cumin Lime Yogurt/Sour Cream:
1/2 cup yogurt or sour cream
1 teaspoon ground cumin
Zest and juice of 1/2 a lime
pinch of sugar or honey
salt and pepper to taste

Saute the onions, garlic and jalapeno over medium heat until tender, about 4 minutes.
Add the black beans, cumin, chili powder, cayenne and broth and simmer for 25 minutes.
Blend one third to half of the soup, using a food processor, a blender or an immersion blender, leaving some whole beans for texture.
Return the blended beans to the soup and stir to combine. Check seasoning and add cayenne, salt and pepper to taste.
Serve with Cumin Lime Yogurt (recipe below), chopped cilantro and sliced scallions

CUMIN LIME YOGURT/SOUR CREAM:

1/2 cup yogurt, vegan yogurt or sour cream
1 teaspoon ground cumin
Zest and juice of 1/2 a lime
pinch of sugar or honey

Zest lime before cutting or squeezing. Combine all ingredients in a small bowl. Check seasonings and add more sugar, lime juice and cumin to taste. Top with more zest for fun.

Meatless Monday – Quinoa Stuffed Peppers

by joycevandenbergporterOctober 27, 2014

What is the Vegetarian Times most popular recipe of all time? Drumroll please… Quinoa Stuffed Peppers! Who knew the humble stuffed pepper would get such high honors? I decided to give the recipe a whirl in honor of VT’s 40th anniversary this month. With those bragging rights, how could I go wrong?

My Mom used to make stuffed green peppers with a tasty mixture of ground beef, onions and rice. Of course as a kid, I used to eat around the green pepper like it was a bowl. Now, of course, the pepper is my favorite part. I have also stuffed bell peppers with spicy sausage and other savory goodies but this is my first attempt at a vegetarian stuffed pepper. I would probably not thought to have put these specific ingredients together but they really do work well together and they combine to pack a huge nutritional punch at a low calorie and low fat cost. If you haven’t tried cooking with quinoa yet, don’t be shy. There is a reason it’s ~~everywhere~~ so popular. Quinoa is very easy to prepare and it’s nutrient rich, one of the only grains considered a complete protein source. In this recipe, the quinoa and black beans provide a large amount of protein and nutrients and the multiple veggies, spinach, celery, tomatoes, carrots and peppers, add even more vitamins, minerals and fiber. The cumin, garlic and pepper jack cheese infuse the quinoa mixture with a flavorful, slightly spicy deliciousness. Yum! I can see why this is a fan favorite! Congratulations Vegetarian Times on 40 years of promoting a health-conscious, eco-friendly and delicious lifestyle!

TIPS: Don’t forget to rinse the quinoa before cooking to remove the naturally occurring bitter saponins sometimes still remaining. This recipe provides fairly healthy proportions. (I had some quinoa mixture left over even after stuffing 8 bell pepper halves) Leftovers freeze well and, if you package the peppers separately, make wonderful and convenient individual servings right from your freezer. Or you could easily halve the recipe to serve four (2 bell peppers) or possibly a couple more if there is extra stuffing. I doubled up the cumin and the garlic for extra flavor and because I’m a cumin freak. Otherwise I followed the recipe with great results.

QUINOA STUFFED PEPPERS

1 medium onion, finely chopped (1 cup)
2 Tbs. olive oil
2 ribs celery, finely chopped (½ cup)
1 Tbs. ground cumin (or more to taste)
2 cloves garlic, minced (2 tsp. or more to taste)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
¾ cup quinoa, rinsed and drained
3 large carrots, grated (1½ cups)
1½ cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed

Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute.

Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender.

Stir in 1 cup cheese. Season with salt and pepper, if desired.

Preheat oven to 350°F. Pour liquid from tomatoes (or a splash of olive oil and 1/4 cup water) in bottom of baking dish. Fill each bell pepper half with heaping ¾-cup quinoa mixture, and place in baking dish.

Cover with foil, and bake 1 hour.

Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese.

Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving

Quinoa Stuffed Peppers

Servings: 8
Time: 90 minutes
Difficulty: easy
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1 medium onion, finely chopped (1 cup)
2 Tbs. olive oil
2 ribs celery, finely chopped (½ cup)
1 Tbs. ground cumin (or more to taste)
2 cloves garlic, minced (2 tsp. or more to taste)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
¾ cup quinoa
3 large carrots, grated (1½ cups)
1½ cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed

Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
Preheat oven to 350°F. Pour liquid from tomatoes (or a splash of olive oil and 1/4 cup water) in bottom of baking dish.
Fill each bell pepper half with heaping ¾-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving

Wheatless Wednesday – Carrot, Sweet Potato Soup with Turmeric

by joycevandenbergporterOctober 22, 2014

Waiter, there’s turmeric in my soup! I love soup! It’s a meal in a bowl – easy preparation, easy clean up. One or two days with a tiny drizzle is enough incentive for me to drag out my big soup pot. There is nothing quite like a big pot of soup bubbling away to make your kitchen feel cozy and smell heavenly. I have made carrot soup before, Carrot Coconut Soup, which I loved but I ran across a recipe for Roasted Carrot Turmeric Soup from Love and Lemons and was intrigued by the use of turmeric, that wildly popular spice touted to be the cure for whatever ails you. I mean it’s even in my daily vitamin! So what’s the real skinny on Turmeric?

Turmeric is in the ginger family and comes from the root of the Curcuma longa plant. It’s spicy ginger-like flavor is the main ingredient in curry powder and is common in South Asian foods. Turmeric has been used for a very long time in Asia (primarily in China and India), not only for its distinctive flavor but also for it’s powerful healing properties. We may be slow to the party but the Western World has recently ‘discovered’ the many benefits of turmeric. Why is turmeric considered so great? Can it really prevent Alzheimers, cancer and depression (among other claims) or is it all a bunch of hype? Well, turmeric might just be all that. According to the Journal of the American Chemical Society, Turmeric contains a wide range of antioxidant, antiviral, antibacterial, antifungal, anticarcinogenic, antimutagenic and anti-inflammatory properties. It is also loaded with many healthy nutrients such as protein, dietary fiber, niacin, Vitamin C, Vitamin E, Vitamin K, sodium, potassium, calcium, copper, iron, magnesium and zinc. These properties are believed to help treat a variety of conditions. Here are 10 Health Benefits of Turmeric including prevention of cancer, liver disease and Alzheimers, controlling diabetes and relieving arthritis and more… The list is quite impressive.

Did you know a sweet potato is not really a potato? Shocking, I know. It’s actually the elongated root of a vine in the morning glory family. Who knew? Turmeric is not the only goodie in this soup. Carrots and sweet potatoes (and other foods in the orange/yellow food group) are loaded with vitamins, antioxidants and phytonutrients. I think I’ll have another bowl of soup!

TIPS: Try to resist the urge to peel the carrots if at all possible, since most of the nutrients are right under the skin and are lost in the peeling process. Use a scrub brush or sponge instead and dry with a paper towel. All veggies can be cut roughly since they will be pureed with a food processor or blender once they are soft so size doesn’t matter. Turmeric has a beautiful bright yellow/orange color which is used in dying textiles, however, it will also dye your cutting board or food processor (or anything porous it touches), so add the turmeric and curry powder after the vegetables have been pureed. I would recommend adding 1 teaspoon of each, taste for spiciness and then add more to taste. This original recipe called for all vegetables to be chopped, drizzled with olive oil and roasted in the oven at 400 degrees for 25 minutes or so before pureeing which may give the soup a richer flavor, so try that if you have the time and inclination. I was a bit short on time so opted to make this a one pot meal, easy preparation and easy cleanup, plus great results!

CARROT SWEET POTATO SOUP WITH TURMERIC

6-8 large carrots
1 large sweet potato, or 2 small
2 large cloves garlic, minced
1 medium onion
1-2 tablespoons olive oil
1-2 teaspoons turmeric, ground
1-2 teaspoons madras curry powder
2 teaspoons fresh minced ginger (or ginger paste)
4 cups vegetable stock
a pinch of cayenne pepper
1-2 tablespoons apple cider vinegar

Scrub carrots instead of peeling. Roughly chop carrots and onion.

Saute the onions, carrots, garlic and ginger in olive oil until the onions are translucent

Peel and coarsely chop the sweet potato. Add to the onions and carrots.

Add vegetable stock, reduce heat and simmer covered for about 20 minutes.

When the vegetables are fork tender, let cool slightly and process in a food processor or blender in batches until silky smooth.
Rinse out soup pot and return vegetable puree. Add one or two cusp of water if needed. Add 1 teaspoon each of turmeric and curry powder, pinch of cayenne and 1 Tablespoon of apple cider vinegar. Taste and add more if desired. Add salt and pepper to taste.

To serve top with plain or spiced yogurt or sour cream (recipe below)

SPICED YOGURT (optional)

1/2 cup plain yogurt or sour cream
a squeeze of lemon & a bit of zest
1/2 teaspoon ground cardamom or Chinese Five Spice
pinch of salt

Combine all ingredients in a small bowl and refrigerate until needed.

Spicy Carrot Sweet Potato Soup with Turmeric

Servings: 4-6
Time: 40 minutes
Difficulty: easy
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Scrub carrots instead of peeling. Roughly chop carrots and onion.
Saute the onions, carrots, garlic and ginger in olive oil until the onions are translucent
Peel and coarsely chop the sweet potato. Add to the onions and carrots.
When the vegetables are fork tender, let cool slightly and process in a food processor or blender in batches until silky smooth.
Rinse out soup pot and return vegetable puree. Add one or two cups of water if needed. Add 1 teaspoon each of turmeric and curry powder, pinch of cayenne and 1 Tablespoon of apple cider vinegar. Taste and add more if desired. Add salt and pepper to taste.
To serve top with plain or spiced yogurt or sour cream (recipe below)

SPICED YOGURT (optional)

1/2 cup plain yogurt or sour cream
a squeeze of lemon & a bit of zest
1/2 teaspoon ground cardamom or Chinese Five Spice
pinch of salt

Combine all ingredients in a small bowl and refrigerate until needed.

Turmeric Photo Credit: http://www.sweetartichoke.com

Wheatless Wednesday – Root Vegetable Tian with Goat Cheese and Crispy Shallots

by joycevandenbergporterOctober 15, 2014

Root vegetables are like your underappreciated friend who is super smart and really fun but maybe a bit socially awkward and not classically attractive. Root vegetables grow in the ground, have tough skins, which are sometimes ‘hairy’ (egad!) and are often a bit misshapen. They have none of the allure of ‘popular’ vegetables like tomatoes, eggplant or the reigning queen of greens, kale. Yes, root vegetables are not very pretty on the outside with their dusky, tough skins, but cut them open to find a treasure trove of jewel tones and lovely, often intense flavors. Since they are grown underground, they absorb a great amount of nutrients from the soil. They are packed with a high concentration of antioxidants, Vitamins C, B, A, and iron.. They are also filled with slow-burning carbohydrates and fiber, which make you feel full, and help regulate your blood sugar and digestive system. This factor, plus the high-octane nutrients and low calories, make roots excellent for people who are trying to lose weight, or simply stay healthy. Read more at Oh My Veggies.

This summer I made a beautiful Summer Vegetable Tart featuring summer produce like zucchini, yellow squash, eggplant and fresh tomatoes with rounds of fresh mozzarella arranged into a gorgeous flower pattern. It was definitely a family and a fan favorite so check it out if you still have tomatoes and zucchini left in your garden! With fall vegetables crowding the bins in markets right now, I wanted to rework the tart into one featuring fall veggies, root vegetables in particular. Whereas summer veggies have a lot of water in them, root vegetables are more dense, so I opted to make a tian which is a mixture of roasted vegetables cooked in a shallow dish, usually layered or arranged with cheese or au gratin but without a crust which seems unnecessary for these already hearty vegetables. A tian is actually the earthenware cooking pot used in Provence, France, although the name Tian now serves to include the food cooked inside. Most people, like me, don’t have a special tian dish but use any low glass, ceramic or earthenware dish available. I topped the vegetables with thinly sliced shallots, fresh herbs, garlic and a sprinkle of freshly grated parmesan cheese for a slightly crispy finish.

So what are common root vegetables? Potatoes are probably the most popular, followed by carrots, sweet potato and yam, turnips, parnsips, beets, rutabaga, celeriac and many that are unrecognizable without a chart. For more info, here is a List of Root Vegetables and their characteristics. Surprisingly, everything in the onion family, including garlic, is actually considered a bulb not a root vegetable. There are also tubers, rhizomes and corms, but don’t get me started. My lack of a botanical degree is showing…

TIPS: Utilize any combination of your favorite root vegetables or whatever is available, even carrots. Try to buy vegetables that are similar in diameter so they cook evenly and make the layering easier. Don’t worry to much about it though. If anything is significantly smaller, just double up the smaller rounds or tuck them in wherever. I used goat cheese because I thought it’s tangy flavor would combine best with the earthy veggies but non goat cheese lovers can omit or substitute any cheese. You have the option of tucking it in between layers like I did or crumbling it all over the top for a bubbling, crispy, cheesy crust. If you are pressed for time, you can skip the marinating of the shallots, they just might not get as crispy but they will be delicious. You can’t really go wrong.

ROOT VEGETABLE TIAN
1 large russet potato
1 large sweet potato
2-3 other root vegetables ( parsnips, rutabaga, turnips, etc)
4-5 oz goat cheese (optional)
2-3 shallots
2-3 cloves garlic, minced
2 Tbsn parmesan cheese, Grated (ootional)
1 Tbsn fresh or 1 tsp dried thyme Leaves (or other fresh herbs)
salt and pepper to taste
2 Tbsn olive oil
1/2 cup vegetable broth (optional)

Slice a shallot into thin rings and put in a small bowl. Add the minced garlic and 1 tsp fresh thyme (or other fresh savory herb like oregano, rosemary or marjoram. Drizzle with 1 Tablespoon olive oil and combine to coat. Set aside.

Peel the sweet potato, parsnips and other root vegetables (except the potato which can be peeled and placed in water but not sliced until the last minute because it browns so quickly) and slice into 1/4 inch thick rounds
Preheat the oven to 400 degrees and lightly grease a baking dish with olive oil. Peel the potato and slice into 1/4 inch thick rounds.

In the baking dish, arrange the potato, parsnip and sweet potato slices in a single layer, overlapping them as you go. Tuck in a round or crumbles of goat cheese, if using, every 3 or 4 slices or you can sprinkle them overt the top or both. The shape of your dish will determine the pattern you use for your veggies. Think rows, circles or even pinwheels.

Sprinkle the garlic mixture evenly over the top. Drizzle the top with olive oil, and season with salt and pepper. if you like softer veggies you can pour a half cup of vegetable broth in the bottom of the pan (optional). For firmer veggies, omit the broth. Cover the dish tightly with aluminum foil.
Place the root vegetable tian in the preheated oven and bake for about 30 minutes, or until potatoes are starting to become fork tender. Remove foil and sprinkle some grated Parmesan cheese over the top, then continue baking until cheese turns golden brown, about 5-10 minutes. If you like the top really browned, broil for a minute or two but watch it closely as it can overbrown quickly.

Root Vegetable Tian

Servings: 4-6
Time: 60 minutes
Difficulty: easy
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1 large russet potato
1 large sweet potato
2-3 other root vegetables ( parsnips, rutabaga, turnips, etc)
4-5 oz goat cheese (optional)
2-3 shallots
2-3 cloves garlic, minced
2 Tbsn parmesan cheese, Grated (ootional)
1 Tbsn fresh or 1 tsp dried Thyme Leaves
salt and pepper to taste
2 Tbsn olive oil

Slice a shallot into thin rings and put in a small bowl. Add the minced garlic and 1 tsp fresh thyme (or other fresh savory herb like oregano, rosemary or marjoram. Drizzle with 1 Tablespoon olive oil and combine to coat. Set aside. Drizzle with 1 tsp olive oil and combine to coat
Peel the sweet potato, parsnips and other root vegetables (except the potato) and slice into 1/4 inch thick rounds
Preheat the oven to 400 degrees.
Lightly grease a 9″x11″ baking dish with butter
Peel the potato and slice into 1/4 inch thick rounds.
In the baking dish, arrange the potato, parsnip and sweet potato slices in a single layer, overlapping them as you go. Tuck in a round or crumbles of goat cheese, if using, every 3 or 4 slices or you can sprinkle them overt the top or both. The shape of your dish will determine the pattern you use for your veggies. Think rows, circles or even pinwheels..
Sprinkle the garlic mixture evenly over the top. Drizzle the top with olive oil, and season with salt and pepper. if you like softer veggies you can pour a half cup of vegetable broth in the bottom of the pan (optional). For firmer veggies, omit the broth. Cover the dish tightly with aluminum foil.
Place the root vegetable tian in the preheated oven and bake for about 30 minutes, or until potatoes are starting to become fork tender. Remove foil and sprinkle some grated Parmesan cheese over the top, then continue baking until cheese turns golden brown, about 5-10 minutes. If you like the top really browned, broil for a minute or two but watch it closely as it can overbrown quickly.

Meatless Monday – Creamy Cauliflower Leek Soup

by joycevandenbergporterOctober 13, 2014

Craving a bowl of luscious, creamy rib sticking soup but don’t want the extra calories or carbs? Well this is it! This yummy creation tastes like a delicious, creamy potato soup but without potatoes or cream. Cauliflower has worked so well as a healthy stand in for so many carbs like rice, potatoes and other grains that I thought to give my Old Fashioned Potato Soup recipe a cauliflower update. Pureeing some or all of the cooked cauliflower and vegetable broth into a smooth and creamy consistency makes it easy to omit the cream. You will swear its loaded with cream but it is actually vegan (unless you top it with parmesan). I loved this soup topped with a drizzle of herb oil whose sharp tang melds nicely with the creaminess of the soup and dry roasted pepitos that add a satisfying crunch. Parmesan is another yummy option that adds a salty, creamy dimension. Purists can top with salt and pepper or swirl in a pat of butter for an even creamier consistency. Yum!

I paired this yummy soup with a green salad for a completely satisfying meal. My husband, who often doesn’t feel full without some kind of meat, really enjoyed it and, best of all, wasn’t back at the refrigerator 45 minutes after dinner, which is really telling. Did you know that a head of cauliflower is actually made up of tightly clustered florets which are flowers that begin to form but are halted at bud stage. They stay white because they are protected from the sun by their leaves, otherwise they would turn green through photosynthesis. In addition to being cool science, cauliflower is a wonderful addition to our diet. It is low in calories and fat, with zero cholesterol but rich in fiber, vitamins (including B complex and C), minerals (manganese, copper, iron, calcium and potassium) and phytonutrients which are key to a healthy immune system and thought to be good cancer fighters. Cauliflower is mild in taste which makes it extremely adaptable in cooking. You could call it the chameleon of vegetables.

Check out other GMD recipes where cauliflower reigns (or fools, however you want to look at it): cauliflower ‘pizza’, ‘pasta’ and ‘rice’.

Pizza with Cauliflower Crust

Cauliflower Mac and Cheese

Tabouleh – Grain Free

CREAMY CAULIFLOWER LEEK SOUP

1 tablespoon vegetable oil
1/2 onion, chopped
1 leek
2 cloves garlic, minced
1/2 cup dry white wine
1 head cauliflower, roughly chopped
1 quart vegetable broth
1/2 tsp. salt (if needed)
2 tablespoons extra-virgin olive oil(optional)
2 tablespoons minced chives or green part of scallions(optional)
1 tablespoon finely chopped flat-leaf parsley or other fresh herbs(optional)
1/2 cup pepitos (shelled pumpkin seeds)(optional)
1/2 cup parmesan, shredded (optional)

Cut end off leek and slice in half lengthwise. Rinse under running water while fanning the sections of the leek like a deck of cards to remove any grit. Remove dark green leaves and chop white and light green parts.

Core cauliflower and chop into small florets.
In a small bowl, combine 2 Tablespoons olive oil, chives, and herbs, if using. Set aside to marinate.

Heat 1 Tablespoon olive oil in a large pot over medium-high heat. Add leeks, and onions, cover, reduce heat to medium, and cook, stirring occasionally, until onions are very soft, 5 to 8 minutes. Add garlic and wine. Cook, stirring, until liquid is almost completely evaporated, 3 to 5 minutes.

Stir in cauliflower and broth and bring to a boil. Reduce heat to a simmer, cover, and cook until cauliflower is very soft, 20 to 25 minutes.

While cauliflower is cooking, dry roast pepitos in a small pan over medium heat for several minutes, or until golden and aromatic. Let cool.

In 2 or 3 batches, puree soup in a food processor or blender until very smooth, several minutes. You can puree the whole soup for a velvety smooth texture, or, you can leave about a third of the florets for a chunkier, more ‘potato like’ consistency, (i.e. blend 2 batches and leave the last chunky). Stir together and add salt and pepper to taste.

Ladle soup into bowls, drizzle herb oil and top with pepitos and parmesan cheese, if desired. If you want an even creamier consistency, swirl in a pat of butter before serving.

Creamy Cauliflower Leek Soup

Servings: 4
Time: 45 minutes
Difficulty: easy
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1 tablespoon olive oil
1/2 onion, chopped
1 leek
2 cloves garlic, minced
1/2 cup dry white wine
1 head cauliflower, roughly chopped
1 quart vegetable broth
1/2 tsp. salt (if needed)
2 tablespoons olive oil(optional)
2 tablespoons minced chives or green part of scallions(optional)
1 tablespoon finely chopped flat-leaf parsley or other fresh herbs(optional)
1/2 cup pepitos (shelled pumpkin seeds)(optional)
1/2 cup parmesan, shredded (optional)

Cut end off leek and slice in half lengthwise. Rinse under running water while fanning the sections of the leek like a deck of cards to remove any grit. Remove dark green leaves and chop white and light green parts.
Core cauliflower and chop into small florets.
In a small bowl, combine 2 Tablespoons olive oil, chives, and parsley, if using. Set aside to marinate.
Heat 1 Tablespoon olive oil in a large pot over medium-high heat. Add leeks, and onions, cover, reduce heat to medium, and cook, stirring occasionally, until onions are very soft, 5 to 8 minutes. Add garlic and wine. Cook, stirring, until liquid is almost completely evaporated, 3 to 5 minutes.
Stir in cauliflower and broth and bring to a boil. Reduce heat to a simmer, cover, and cook until cauliflower is very soft, 20 to 25 minutes.
While cauliflower is cooking, dry roast pepitos in a small pan over medium heat for several minutes, or until golden and aromatic. Let cool.
In 2 or 3 batches, puree soup in a food processor or blender until very smooth, several minutes. You can puree the whole soup for a velvety smooth texture, or, you can leave about a third of the florets for a chunkier, more ‘potato like’ consistency, (i.e. blend 2 batches and leave the last chunky). Stir together and add salt and pepper to taste.
Ladle soup into bowls, drizzle herb oil and top with pepitos and parmesan cheese, if desired. If you want an even creamier consistency, swirl in at of butter before serving.

Wheatless Wednesday – Salt and Pepper Shrimp with Garlic and Chile

by joycevandenbergporterOctober 8, 2014

Salt and Pepper Shrimp are finger licking good! I’ll bet you can’t eat just one… I’m not even a shrimp fanatic and I loved these spicy, slightly crispy, garlicky shrimp. They are perfect on their own as an appetizer. I guarantee they will get gobbled up and they don’t even need a dipping sauce, just lots of napkins. Or pair them with rice and veggies for a complete meal. Turn a simple buttered pasta into a delicacy by topping it with several beautiful and tasty shrimp. Better yet, how about warm spicy shrimp over lightly dressed mixed baby greens, yum!

Did you know that shrimp is the most popular seafood in the U.S.? They are also a good choice from a nutritional standpoint. They are low in fat and calories and zero carbohydrates but high in protein and heart healthy omega-3 fats. Shrimp are a great choice when you are pressed for time since they cook in just a few minutes. If you buy easy-peel or pre-shelled shrimp, the prep work is mostly done for you but the shelling and deveining process is not that difficult, it doesn’t even take that long. Click HERE for a handy video on shelling shrimp with just one cut.

NOTES ON SHRIMP: When buying shrimp, look for wild vs farmed shrimp, if possible, and pay attention to where they are from. According to Seafood Watch, wild-caught shrimp is generally a “Best Choice” or “Good Alternative” with the exception of shrimp fisheries in Mexico and Louisiana, which are on the “Avoid” list for poor management. Farmed shrimp from the U.S. is also a good option. However, 90% of our shrimp is imported farmed shrimp, mostly from Asia, and is generally on the “Avoid” list due to questionable practices including overcrowding, chemicals, poor quality of food and even abusive labor conditions. So even though they are likely to be more expensive than farmed, wild-caught shrimp are also better for you. The Huffington Post also reported that wild-caught shrimp are better for the environment, our health and our taste buds. Choosing to eat wild shrimp also helps sustain American jobs and fishing communities.

Photo Credit – http://www.tasteofthai

If you don’t have Chinese Five Spice powder, which I didn’t, you can substitute with what you have in your pantry. It is typically composed of star anise, cloves, fennel seed, cinnamon, and Sichuan peppercorns, so if you have any of those ingredients, start there. I used bit of clove, cinnamon and crushed fennel seeds and added some Creole Seasoning which has black and red pepper and chili powder. The cloves really combined nicely with the garlic and chiles, so I will definitely be using it more in cooking. I suppose I will be looking for Chinese Five Spice next time I’m at the market. Who knew?

SALT AND PEPPER SHRIMP WITH GARLIC AND CHILE

2 Tbsn cornstarch
1 tsp granulated sugar
1/2 tsp Chinese five-spice powder or Creole Seasoning + pinch of clove and cinnamon
1 tsp salt
1 tsp pepper
5 large cloves garlic, finely chopped
1 serrano chile, thinly sliced into rounds
4 large scallions (green parts only), sliced 1/4 inch thick
1-1/2 lb. large shrimp (26 to 30 per lb.)
3-1/2 Tbs. peanut or avocado oil
1 small lime, cut into 4 wedges (optional)

Peel and devein the shrimp if necessary. Using a sharp knife, slice through the underside of the shell and remove the legs, the vein and shell, leaving the tail on. Then make a slice along the back and remove the second vein. Click HERE for a handy video on shelling shrimp with just one cut.

Rinse and dry the shrimp dry with paper towels. In a large bowl, mix the cornstarch, sugar, five-spice powder, salt and pepper.

Prepare the garlic, chile, and scallions; set aside.

Add the shrimp to the cornstarch mixture and toss until evenly coated.

In a heavy-duty 12-inch nonstick skillet, heat 1-1/2 Tbs. of the oil over medium-high heat until very hot. Add half of the shrimp in a single layer. Cook without disturbing until deep golden and spotty brown on one side, about 2 minutes.

Using tongs, quickly flip each shrimp and continue to cook until the second sides are spotty golden brown, about 1 minute longer. (The shrimp may not be cooked through at this point.) Transfer the shrimp to a platter or plate. Add another 1 Tbs. of the oil to the skillet and repeat with the remaining shrimp, transferring them to the plate when done.

Reduce the heat to medium and add the remaining 1 Tbs. oil to the skillet. Add the garlic mixture and cook, stirring constantly, until the chile and scallions are softened and the garlic is golden and aromatic, about 1 minute.

Return the shrimp to the pan and stir to combine. Serve immediately, with the lime wedges.

Adapted from Fine Cooking

Salt and Pepper Shrimp with Garlic and Chile

Servings: 4
Time: 15 minutes prep 5 minutes cooking
Difficulty: easy
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2 Tbsn cornstarch
1 tsp granulated sugar
1/2 tsp Chinese five-spice powder or Creole Seasoning + pinch of clove powder
1 tsp salt
1 tsp pepper
5 large cloves garlic, finely chopped
1 serrano chile, thinly sliced into rounds
4 large scallions (green parts only), sliced 1/4 inch thick
1-1/2 lb. large shrimp (26 to 30 per lb.), peeled and deveined, tails left on
3-1/2 Tbs. peanut or avocado oil
1 small lime, cut into 4 wedges (optional)

Peel and devein the shrimp if necessary. Using a sharp knife, slice through the underside of the shell and remove the legs, the vein and shell, leaving the tail on. Then make a slice along the back and remove the second vein. Click HERE for a handy video on shelling shrimp with just one cut.
In a large bowl, mix the cornstarch, sugar, five-spice powder, salt and pepper. In a small bowl, mix the garlic, chile, and scallions; set aside.
Rinse and dry the shrimp dry with paper towels.
Add the shrimp to the cornstarch mixture and toss until evenly coated.
In a heavy-duty 12-inch nonstick skillet, heat 1-1/2 Tbs. of the oil over medium-high heat until very hot. Add half of the shrimp in a single layer. Cook without disturbing until deep golden and spotty brown on one side, about 2 minutes.
Using tongs, quickly flip each shrimp and continue to cook until the second sides are spotty golden brown, about 1 minute longer. (The shrimp may not be cooked through at this point.) Transfer the shrimp to a platter or plate. Add another 1 Tbs. of the oil to the skillet and repeat with the remaining shrimp, transferring them to the plate when done.
Reduce the heat to medium and add the remaining 1 Tbs. oil to the skillet. Add the garlic mixture and cook, stirring constantly, until the chile and scallions are softened andthe garlic is golden and smells toasted, about 1 minute.
Return the shrimp to the pan and stir to combine. Serve immediately, with the lime wedges.

Wheatless Wednesday – Roasted Maple Glazed Acorn Squash, Apples and Pecans over Rainbow Quinoa

by joycevandenbergporterOctober 1, 2014

The time when you find the perfect balance between savory with a touch of sweet… By George, this is it! Now if I could just find the same balance in my life all would be good, although we are trending in the right direction. Next week my youngest turns 20, signaling the end of thirteen years of the ‘terrible teens’ which were both better and worse than I expected. Teenagers are actually pretty wonderful, young people (most of the time), they just happen to come with loads of friends (and friends of friends) with enormous appetites, and they use a lot of towels. Alas, time marches on and we are finding our new balance, a lot of sweet and a bit of savory. Life is good…

I loved this acorn squash way more than I was expecting and I didn’t even have the urge to add cheese. This is a vegan dish that you will love and it will love you back by providing loads of healthy plant based protein, vitamins and minerals! I got the inspiration from a recipe by Edible Perspective and added more savories like ‘sweet’ onion, fresh sage, elephant garlic and whole pecans. Somehow all the flavors come together. I wouldn’t change a thing. I have always loved the shape of acorn squash. When cut into circles they remind me of cartoon flowers. This dish can also be made super casual with everything chopped and cooked jumbled together in a baking dish (I often do this). The flavors are still wonderful, but it’s less of a presentation. I really love the visual of the circles and wedges. It’s kind of like a cross between serving halved squash and a vegetable medley. The slices are certainly less of a commitment to eat than an entire half and since they are uniform in size, they take less time for that perfect cook. You can also chop the apples, onions, garlic, sage and pecans and stuff the slices for an impressive presentation, although you may need to add an egg to keep the filling together . I’m sure I will give that a whirl sometime soon, perhaps for Thanksgiving. Stay tuned!

Ingredients:
1 cup quinoa (rainbow or plain)
2 cups vegetable broth
2 medium acorn squash
2 large cloves elephant garlic (optional)
2 large sweet onions
small bunch fresh sage
2 apples
3 Tbsn olive or coconut oil
1 1/2 tablespoons pure maple syrup
1/8-1/4 teaspoon cayenne pepper (optional)
salt + pepper

Vinaigrette:

1 garlic clove, minced
1/4 cup fresh lemon juice
2 Tbsn olive oil
2-3 teaspoons pure maple syrup
1/2 teaspoon lemon zest (optional)
salt + pepper to taste

Preheat your oven to 425* F. Rinse and cook quinoa, if making, in vegetable broth according to instructions. Cover and set aside.

Cut acorn squash in half crosswise and scoop out seeds.

Slice into 1/2 inch rings

Cut elephant garlic into slices.

Cut the dried roots off the onions leaving the core intact (you want the slices to stay together). Slice into thin wedges.

Combine the oil, maple syrup and cayenne (if using) in a small bowl. Place squash, garlic and onions in a large lightly oiled baking dish and sprinkle/brush with oil misture to cover. Bake for 10 to 15 minutes. Place as many squash as possible in a single layer on the bottom of the pan for proper browning, even if you have to use two pans.
Roughly chop sage. Core and thinly slice apples. Spritz with lemon juice if not using right away to prevent browning.

Remove pan from oven. Turn vegetables. Add the apples, pecans and sage. Bake another 10 to 15 minutes or until golden. You can broil the last five minutes but watch the pecans because they can burn.

Serve over quinoa and sprinkle with vinaigrette.

Roasted Acorn Squash, Apples and Pecans over Rainbow Quinoa

Servings: 4-6
Time: 40 minutes
Difficulty: easy
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Ingredients:
1 cup quinoa (rainbow or plain)
2 cups vegetable broth
2 medium acorn squash
2-3 large cloves elephant garlic (optional)
2 large sweet onions
small bunch fresh sage
2 apples
3 Tbsn olive or coconut oil
1 1/2 tablespoons pure maple syrup
1/8-1/4 teaspoon cayenne pepper (optional)
salt + pepper

Vinaigrette:

1 garlic clove, minced
1/4 cup fresh lemon juice
2 Tbsn olive oil
2-3 teaspoons pure maple syrup
1/2 teaspoon lemon zest (optional)
salt + pepper to taste

Preheat your oven to 425* F. Rinse and cook quinoa, if making, in vegetable broth according to instructions. Cover and set aside.
Cut acorn squash in half crosswise and scoop out seeds.
Slice into 1/2 inch rings
Slice elephant garlic into slices.
Cut the dried roots off the onions leaving the core intact (you want the slices to stay together). Slice into thin wedges.
Combine the oil, maple syrup and cayenne (if using) in a small bowl
Place squash, garlic and onions in a large baking dish and sprinkle/brush with oil misture to cover. Place as many squash as possible in a single layer on the bottom of the pan for proper browning, even if you have to use two pans. Bake for 10 to 15 minutes.
Roughly chop sage. Core and thinly slice apples. Spritz with lemon juice if not using right away to prevent browning.
Remove pan from oven. Turn vegetables. Add the apples, pecans and sage. Bake another 10 to 15 minutes or until golden. You can broil the last five minutes but watch the pecans as they can burn.
Serve over quinoa and sprinkle with vinaigrette

Meatless Monday – Black and Wild Rice Salad with Roasted Squash and Pomegranate (Re-Do)

by joycevandenbergporterSeptember 29, 2014

Pomegranates are back! I have been waiting for pomegranates to come back into season just so I can make this dish again. People often ask for recommendations. Here it is people – one of my top five favorite dishes so far! This is a Wow! dish. The photo does not do it justice. It’s proof though that I’m a little better with my camera than I was back then. Goodmotherdiet was only 2 months old. Just a baby! I can remember feeling it was a major accomplishment just to get a photo onto the blog. But I digress… Black and wild rice, roasted squash, pumpkin seeds, pomegranate and microgreens, all topped with a yummy honey vinaigrette, just in time for Thanksgiving! I have made this dish out of season with dried cranberries or cherries with good results but nothing compares to the zing and pop that you only get from pomegranate seeds.

A weekend filled with fabulous parties and friends was great fun but it means that I spent little time in my kitchen. I have been working my way through my old posts though and reformatting them so the recipes can be printed onto one page instead of many. (Thanks Barbara and Jane for the suggestion!) So in case you missed Black and Wild Rice the first time, here it is again. You won’t be sorry! I have already bought my pomegranate and I am definitely making this soon, although not tonight since it’s hubby’s 55th and we’re going to celebrate in “The City”. The party continues… Happy Birthday Jeff!

PS: If anyone makes this, please send me a photo. It will definitely be better than mine…

CLICK HERE FOR THE RECIPE

Pan Roasted Halibut with Meyer Lemon Beurre Blanc

by joycevandenbergporterSeptember 24, 2014

You know when you’re at a restaurant and have just polished off a dish with a sauce so delicious that you come darn close to licking your plate? Well this is that sauce. Meyer Lemon Beurre Blanc is buttery and slightly creamy with the perfect lemon tang and carmelly wine finish. Yum! I could pretty much eat it on anything (or even by itself standing by the stove on the pretense of testing it, but don’t tell). I paired it with a mild halibut which I pan roasted and then quick sautéed power greens in the same pan to pick up any remaining flavors. I added orange and grapefruit segments to the greens and topped them with the pan roasted fish, then drizzled the whole thing with the lovely Meyer Lemon Beurre Blanc. Mmmm…

Fish is delicious, especially when cooked to perfection with a light golden crust and the perfect flake, but this recipe is really all about the beurre blanc. The recipe, which I adapted from Better Homes and Gardens, August, 2014 Good & Fresh magazine, doesn’t use loads of heavy cream like so many recipes, just one tablespoon of cream or yogurt, wine, shallots and butter, which we now know is a healthy fat, not the enemy as we have been told all these years. So whisk away! This sauce is definitely worth the ten or fifteen minutes it takes. The only problem is you’ll be trying to figure out what else you can put it on…

When you’re at the market choosing which fish to buy, be aware that not all fish is raised naturally and without added chemicals. If you are eating fish as a healthy alternative, this is something to think about. I am a big believer in voting with my pocketbook. I prefer to buy ‘live caught’ fish to support local fisherman rather than the factory farming industry. The farm raised fish industry, in some countries, is very questionable with the fish being fed unmentionables along with antibioltics and other things to counter the crowded horrible conditions. The best choice is to buy Sustainable Seafood which includes caught or farmed fish that whose purveyors take into account the health of the species and the oceans. If you aren’t sure you can check out Seafood Watch which has a website and an app that tells you if the fish you are going to buy is a good choice or not.

Prepare your fruits and vegetables before you start cooking.

Then make the Meyer Lemon Beurre Blanc (recipe below) and set aside covered to keep warm.

Heat the oil in a heavy skillet over medium high heat. Season the fish on both sides with salt and pepper and add to the pan. Cook until the fish is golden and turn to cook the other side, 6 to 8 minutes per side, or until the fish flakes easily with a fork. Remove the fish to a plate and cover loosely with foil.

Add another Tablespoon oil to the pan if necessary and toss in half the scallions. the vinegar and the greens. Saute about a minute just until they start to wilt.

Remove skillet from heat and add grapefruit and orange segments. Divide among four plates and top each with a piece of fish. Briefly reheat the beurre blanc, if necessary, and drizzle over the top of each plate. Garnish with remaining scallions and lemon zest. Serve immediately.

Pan Roasted Halibut with Meyer Lemon Beurre Blanc

Servings: 4
Time: 30 minutes
Difficulty: easy
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4 5 oz skinless halibut, cod or sea bass filets
2 Tbsn olive oil
salt and pepper
1 Tbsn cup white wine vinegar
4 cups mixed greens (baby kale, chard, arugula or spinach)
1 orange, peeled and sectioned
1 pink grapefruit, peeled and sectioned
1/4 cup scallions, sliced into thin julienne, or snipped chives
1 Tbsn lemon zest (optional)

Prepare your fruits and vegetables before you start cooking. Then make the Meyer Lemon Beurre Blanc (recipe below) and set aside covered to keep warm.
Heat the oil in a heavy skillet over medium high heat. Season the fish on both sides with salt and pepper and add to the pan. Cook until the fish is golden and turn to cook the other side, 6 to 8 minutes per side, or until the fish flakes easily with a fork.
Remove the fish to a plate and cover loosely with foil.
Add another Tablespoon oil to the pan if necessary and toss in half the scallions, the vinegar and the greens. Saute about a minute just until they start to wilt.
Remove skillet from heat and add grapefruit and orange segments. Divide among four plates and top each with a piece of fish.
Briefly reheat the beurre blanc, if necessary, and drizzle over the top of each plate. Garnish with remaining scallions and lemon zest. Serve immediately.

Meyer Lemon Beurre Blanc

Servings: 4
Time: 10 minutes
Difficulty: easy
Print

Meyer Lemon Beurre Blanc
1 cup white wine (Sauvignon Blanc or Chardonnay, not sweet)
1/4 cup lemon juice (Meyer lemon preferably)
2 large shallots, minced
1 Tbsn cream or yogurt
12 Tbsn cold butter, cubed

To make Meyer Lemon Beurre Blanc, combine shallots, wine and lemon juice in a medium saucepan and bring to a boil. Simmer uncovered until the liquid is reduced to 2 tablespoons. Stir in cream or yogurt and turn heat to low. Whisk in butter one cube at a time until a rich sauce forms. Remove from heat and set aside.

Roasted Butternut Squash, New Potatoes, Artichoke Hearts and Wilted Tomatoes

by joycevandenbergporterSeptember 22, 2014

Fall officially begins tomorrow so time to start thinking about sweaters and boots. Here in California we are literally just thinking about it but soon cold weather will be a reality, and with it hopefully some much needed rain. Along with cooler temperatures comes more lovely squashes, root vegetables and the last of the tomatoes from the garden. I absolutely love a colorful plate and make an effort to Eat the Rainbow which is not only gorgeous but also more nutritious in that a colorful variety provides a wider range of nutrients. Go bold! The brighter the color the bigger the bounty. For those of you with picky eaters at home there is even a downloadable game Eat the Rainbow Challenge which might encourage your kids to go beyond carrot sticks and apple slices. Here is the rundown from Every Day Health of just what that beautiful color can do for you.

Red. In fruits and vegetables, red is usually a sign of vitamin A (beta carotene) and vitamin C. Typically, red produce are also high in manganese and fiber. Choose red bell peppers, tomatoes, cherries, cranberries, raspberries, rhubarb, pomegranates, and beets. Red apples also contain quercetin, a compound that seems to fight colds, the flu, and allergies. Tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that appears to have cancer-fighting properties

Yellow. Banana is probably the first yellow fruit that comes to mind — and it delivers potassium and fiber. You will also find potassium and fiber plus manganese, vitamin A, and magnesium in other yellow produce, such as spaghetti squash, summer squash, and yellow bell peppers.

Orange. Just a shade away from red, orange in fruits and vegetables signifies a similar vitamin and mineral profile. You’ll get vitamins C, A, and B6, potassium, and fiber in choices such as butternut squash, carrots, sweet potatoes, cantaloupes, oranges, pumpkins, orange peppers, nectarines, and peaches.

Green. Dark leafy greens are packed with nutrients — this group offers far more vitamins and minerals than iceberg lettuce. A favorite dark leafy green is spinach because of its rich lutein content, which aids eyesight, and folate, which supports cell reproduction. Broccoli and asparagus also contain these compounds.

Blue. Think blue, and you’re most likely picturing a bowl of blueberries, one of nature’s most powerful antioxidants. They are also loaded with fiber and make an incredibly versatile addition to your diet

Purple. This group includes vegetables like red onions and eggplant, and fruits such as blackberries, Concord grapes, currants, and plums. Purple indicates the presence of anthocyanins, powerful antioxidants that protect blood vessels and preserve healthy skin. You can also find vitamin A and flavonoids in purple vegetables like radicchio, purple cabbage, purple potatoes, and purple carrots.

White. White may not be much of a color, but white vegetables, such as cauliflower, rutabagas, and parsnips, still shine with vitamins and minerals like vitamins C, K, and folate, and they contain fiber. Don’t forget onions and garlic, which have a compound called allicin that seems to protect the heart and blood vessels from damage.

For Meatless Monday this week, I roasted butternut squash, purple, pink and white baby potatoes, artichoke hearts and assorted small tomatoes from my garden. This is a really easy and quick dinner to prepare, ready in a half hour, and almost any root vegetable, like carrots, turnips or parsnips that you might have on hand can be added. I happen to really love the small purple potatoes. They add an interesting color and their flavor is more defined than a white potato. Just slice the butternut squash in half lengthwise and scoop out seeds and pulp. Remove the peel and dice into medium cubes. Cut potatoes in half (or quarters if larger). Place potatoes and squash in a large baking dish and toss with oil and bake at 400 degrees for 10 minutes.

Remove from the oven and add artichoke hearts, tomatoes and fresh herbs and bake another 10 minutes or until squash and potatoes are fork tender and the tomatoes are ‘wilted’. Splash a bit of balsamic vinegar over the top of the cooked vegetables, if desired, and gently stir to combine.

Serve topped with crumbled feta, if desired, or cool and serve warm or cold over a bed of fresh mixed lettuce drizzled with balsamic vinaigrette.

Servings: 4
Time: 30 minutes
Difficulty: easy
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2-3 cups new potatoes
1 small butternut squash (2-3 cups cubed)
1/4 cup olive oil
1-2 cups artichoke hearts packed in water, drained
1-2 cups assorted small and/or cherry tomatoes
1/4 cup fresh herbs, thyme or oregano
1 tsp cumin (or more to taste)
1 tsp salt
1/2 tsp pepper
1 Tbsn balsamic vinegar (optional)
1/2 cup feta (optional)

Cut butternut squash in half, lengthwise and scoop out seeds and pulp. Remove the peel and dice into medium cubes.
Cut potatoes in half (or quarters if larger)
Place potatoes and squash in a large baking dish and toss with oil
Bake at 400 degrees for 10 minutes
Remove from the oven and add artichoke hearts, tomatoes and fresh herbs and bake another 10 minutes or until squash and potatoes are fork tender. Add balsamic vinegar, if desired, and gently stir to combine.
Serve warm topped with crumbled feta, if desired, or cool and serve over a bed of fresh mixed lettuce drizzled with balsamic vinaigrette.

Wheatless Wednesday – Peach Berry Almond Crisp

by joycevandenbergporterSeptember 17, 2014

I’ve been home on my own for the past week and have succumbed to the temptation to eat dessert for breakfast. I mean who wouldn’t, given the choice of a regular breakfast or a lovely fruit crisp warm from the oven? My husband and three sons are scattered to the edges of the country. One son is beginning law school, another taking an experiential year and the third, recently engaged and ensconced in the working world. So my job is done ~~NOT~~ , rather my day to day job as a Mom has greatly diminished. My day began with a kitchen that smells like heaven. When I walked out to the street with my dog to get my newspapers and then walked back into the house, mmmm! Even if I didn’t eat a bite – worth it.

This is a super easy recipe. You can use any fruit you have on hand. If its sour just add a bit more sugar. If its really ripe add a bit less. I used peaches, raspberries and blackberries because that is what I had. The beauty of a crisp is that there is no bottom crust to add calories and carbs. It’s really all about the fruit. I topped the fruit with a sweet crunchy oat almond topping but pecans and walnuts are also good options. For a more streusel-like topping use half flour, half oats.

TIP: The quantities listed below are for a large rectangular glass baking dish. The quantities can be reduced to accommodate the size of the pan or use what fruit is available. Just roughly estimate adjustments.. If it’s not perfect just top warm dessert with cinnamon or vanilla ice cream and all is forgiven.

Peach Berry Almond Crisp

Servings: 6
Time: 60 minutes
Difficulty: easy
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Filling
6 cups peeled sliced fresh peaches (2 -3 peaches)
2 cups mixed berries
1/2 cup sugar or 1/3 cup packed brown sugar
3 Tbsn oat or other non-gluten flour, 2 Tbsn wheat flour or 2 Tbsn corn starch (as thickener)
2 tsp cinnamon

Topping
1 cup rolled oats (or 1/2 cup oats and 1/2 cup any kind of flour)
1 tsp cinnamon
1/2 cup brown sugar, packed
6 Tbs butter
1/2 cup sliced or slivered almonds (optional)

Peel, pit and slice peaches and place in a large bowl

Add the flour, sugar and cinnamon to the peaches.

Mix to coat all slices.

Add berries and gently fold into the peach mixture.

Pour fruit mixture into baking dish or casserole pan.

To prepare topping, cut cold butter into small pieces.

Using a fork mix oats, cinnamon, sugar and butter into a crumbly mixture.

Bake at 400 degrees for about 45 minutes or until the fruit is bubbly and the top golden. Deeper casseroles may take longer to cook.

Serve with ice cream or whipped cream. It’s a yummy bowl of summer…

Wheatless Wednesday – Roasted Cauliflower & Chickpeas with Tomatoes and Olives

by joycevandenbergporterSeptember 10, 2014

“A journey of a thousand miles must begin with a single step.” — Lao Tzu

Yesterday was a travel day for me (a 3000 mile journey from Maine to California), starting with a three hour drive to Boston Logan, then an almost seven hour flight to SFO into headwinds. I got home feeling tired but blessed. No matter how long the day, any flight that lands is a good flight in my book. I hate flying these days. It used to be that we only had to worry about the plane breaking mid-flight but now we have much more to worry about every time we get on a plane. It didn’t help that the ‘Safe Travels” bracelet that my friend, Stephanie, brought me back from Israel was found on the floor, (meaning the threads broke) a few days ago. I don’t consider myself very superstitious but this kind of freaked me out. What if it’s an omen? I mean that bracelet has done a good job of keeping the plane in the air for more than a year! So in ~~desperation~~ true form I re-tied the strings into a makeshift, albeit awkward, bracelet and put it on my wrist. I’m now in California so it must have worked, Whew! So why am I telling you this? In deciding what to make for Wheatless Wednesday, I took stock of what I had on hand which wasn’t much since I haven’t been home in weeks. I had done a quick trip to the market for essentials and picked up a small head of cauliflower so I knew that was going to be my feature. Then I went out to my garden and harvested a few large heirloom tomatoes, a lime, fresh herbs, a couple of red chili peppers and a handful of Sun Gold cherry tomatoes.

A quick check in my pantry yielded a can of garbanzo beans, so I was set. I had remembered that Gwyneth Paltrow had a recipe for Roasted Cauliflower and Chickpeas with Mustard and Parsley. I had great luck with Gwyneth’s famous White Bean and Swiss Chard Soup which was delicious so went back to her cookbook. “It’s All Good” to check out the recipe. Since it’s still summer, barely, (The first day of Fall also known as the Autumnal Equinox is on Tuesday, September 23, 2014, less than two weeks from now.) I decided to swap out the mustard for a dressing made with my fresh herbs and chili peppers along with spices, like cumin and chili powder. First I roasted the cauliflower and garbanzos and let them cool slightly. Then I drizzled them with the slightly spicy dressing and tossed it all with halved cherry tomatoes, olives and fresh parsley. This is a wonderful, ultra-healthy and satisfying main course, just serve with a side salad. It also makes a great side dish paired with almost anything.

In her book, Gwyneth also recommends using the tough outer leaves which are usually removed and discarded. I usually throw them in my green bin or give them to the chickens next door but decided to take Gwyneth up on her challenge. As suggested, I sliced and sautéed them in butter and garlic. What could be bad? I could probably eat my shoes if they were sautéed in butter and garlic… And the result? I sprinkled them with sea salt – Delicious! Gwyneth was right. They taste a lot like bok choy but slightly firmer. The best part is that you get a second dish, two for the price of one!

TIP: I made this dish more summery by using fresh herbs and spices in the dressing instead of mustard and I also included red chili peppers, cherry tomatoes and olives for a more salady feel. If you would like to make Gwyneth’s original dish, omit the spices, tomatoes and olives. For the dressing, add 1/4 cup olive oil, salt and pepper and 1 tablespoon each, Dijon mustard and seeded mustard.

Roasted Cauliflower and Chickpeas with Tomatoes and Olives

Servings: 4
Time: 60 minutes
Difficulty: easy
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14-ounce can chickpeas (garbanzo beans), or 2 cups cooked
1 head of cauliflower
Extra virgin olive oil
Coarse sea salt
1/2 cup cherry tomatoes
1/2 cup olives (any type)
1/4 cup chopped Italian Parsley
Dressing:
3 Tbsn olive oil
1 tablespoon white wine or apple cider vinegar
1 tsp lime juice (or more to taste)
1 tsp cumin (or more to taste)
1 tsp chili powder (or more to taste)
1 tbsn chopped red chilis (optional)
Freshly ground black pepper

Drain chickpeas and let dry, or dry with towels.

Remove the outer leaves from the head of cauliflower, core and cut into bite-sized florets. Since garbanzos are small, I like to cut the florets pretty small too.

Toss the chickpeas and cauliflower together in a large roasting pan with 3 Tablespoons of olive oil and a big pinch of salt. Roast at 400 degrees for about 45 minutes.

Remove from the heat and let cool, slightly, while you make the dressing. Whisk together the oil, vinegar and spices. Add salt and pepper to taste.

Add tomatoes, olives and parsley. Drizzle with dressing and gently combine. Serve warm or at room temperature.

Meatless Monday – Char-Roasted Eggplant and Bell Peppers with Olives, Tomatoes and Goat Cheese

by joycevandenbergporterSeptember 8, 2014

The end of summer means Back to School, Last Little Get Aways and Glorious Sunsets which herald more sunny days ahead. I have always loved this time of year, which has always seemed like the ‘real’ new year to me. The beginning of each school year has always been filled with excitement and the anticipation of something new and better. When I was young I was always sure that this was going to be the year I made the team and got straight A’s as well as the cute boy, ever the optimist. Fall also serves as a marker for where we are in our lives, sort of a growth chart in time. When my boys were young I met each new school year with the disbelief that they were one grade older, each new grade a momentous step, coupled with an almost giddy joy that they were going back to school and I could finally get something done-call it a guilty pleasure. Now that I am less married to the school calendar, since my kids are in college and beyond, I am still reminded of the season by my garden which is abundantly rich with bounty but showing some signs that summer is ending. It’s almost time to prepare for the cold of winter, but not quite yet…still many beautiful days ahead.

This lovely salad started with a Martha Stewart Living recipe for Blistered Eggplant with Tomatoes, Olives and Feta which I stumbled upon while thumbing through the September, 2014 issue. I was immediately drawn to the colorful assortment of some of my favorite vegetables and decided to give it a try but, as they say on American Idol, ‘make it my own’. Those of you that know me well, understand that, unless I’m baking, I consider recipes to be merely suggestions and I tend to cook a bit on the fly with what I have on hand. The original recipe calls for only a drizzle of olive oil with salt and pepper but I opted to let garlic and fresh herbs rest in the olive oil with a splash of balsamic vinegar while I prepared and roasted the vegetables. I also roasted red and yellow bell peppers because I thought they would enhance the other flavors with their natural sweetness. The combination of charred eggplant and peppers with sweet, ripe tomatoes, tangy olives, fresh herbs and creamy goat cheese is a wonderful taste sensation. The goat cheese is optional, in fact my husband doesn’t care for it so I placed the goat cheese in a corner of the tray so vegans or non-goat cheese lovers don’t have to pick through the salad for something ‘safe’. Sprinkle some freshly chopped basil for a final fresh garnish.

TIP: Eggplant is usually sliced and then salted (a process called ‘degorging’) before cooking to remove any bitterness and to help draw out the extra water which prevents the eggplant from acting like a sponge and absorbing great quantities of oil or marinade or releasing unwanted water into the dish. However, with this method of cooking, sometimes called blistering or charring (i.e. dry roasting), salting is not as necessary if the eggplant is fresh, as the high heat of the broiler dries the slices out enough. Older, tougher eggplants will really benefit from salting though. So if you have fresh eggplant and don’t have time, skip the salting process. Adding the oil after roasting gives the eggplant a nice texture and enhances the slightly smoky, charred flavor.

For those eggplant lovers, you might want to try some of my other eggplant favorites. Just click on the photo for the recipe.

Eggplant Parm Minis

Summer Vegetable Tart

Roasted Eggplant with Goat Cheese and Pine Nuts

Roasted Eggplant and Bell Pepper Salad with Tomatoes, Olives and Goat Cheese

Servings: 4
Time: 30 minutes
Difficulty: easy
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1 large globe eggplant
2 bell peppers, any color
1-2 lbs mixed tomatoes
1/2 cup mixed olives
6 oz goat cheese (optional)
1/2 cup olive oil
1/4 cup balsamic vinegar
1 Tbsn fresh thyme leaves
1/4 cup fresh basil, chopped
salt and pepper to taste

Slice eggplant into thin rounds. If you have time, spread the slices on paper towels and sprinkle with salt and let rest for 10 to 15 minutes. Wipe moisture off the slices before roasting.

Combine olive oil, garlic and thyme in a small bowl. Set aside.

Halve bell peppers and remove core and seeds.

Preheat broiler and place rack 6 inches from the heat source. Broil eggplant and peppers until they are blistered and deep brown on the top, about 10 minutes.

Turn and repeat on the other side.

Immediately transfer eggplant to a large bowl, slice the peppers into wide strips and add to eggplant. Toss with half the oil to coat all slices.

Cover with a plate and let stand until softened, about 10 minutes.

Slice larger tomatoes into thin rounds and cherry tomatoes in half.

Arrange eggplant and peppers on a platter.

Add tomatoes and olives and drizzle with remaining dressing.

If using, sprinkle with goat cheese or serve in the corner of the platter or on the side. Top with fresh basil and salt and pepper to taste.

Serve family style or prepare individual plates.

Wheatless Wednesday – Grilled Romaine & Tomato with Gorgonzola

by joycevandenbergporterSeptember 3, 2014

I have never been a big fan of romaine lettuce, until now! This time of year, pretty much everything ends up on the grill, perhaps in an effort to keep the kitchen cool. It sounds odd to grill lettuce and I was skeptical the first time but this is now my favorite way to serve romaine. Charring fruits and vegetables, even lettuce, enhances their natural flavors and transforms them into a delicacy. Just split fresh romaine head down the middle, leaving the core intact, brush with olive oil and place face down on a hot grill. Top grilled romaine with a balsamic vinaigrette and sprinkle with gorgonzola or parmesan, or just serve on its own. This is not the prettiest of salads but you won’t believe how delicious it is. I also threw some tomatoes on the grill and topped them with gorgonzola and fresh basil.

Here are some surprising nutrition facts about Romaine lettuce that you may not know:

1 – Protein. Believe it or not, romaine lettuce is 17% protein with 7.7 grams per head. It is also contains all 9 essential amino acids, 9% RDA of some and up to 26% RDA of others.

2 – Calcium. One head of romaine has 206 milligrams (mg) of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

3 – Omega-3s. One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead!

4 – More Vitamin A Than An Carrot. One head of romaine contains 182% RDA of vitamin A (as beta-carotene) while a large carrot contains only 40%.

5 – Iron. One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

6 – Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

7 – Water. One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

8 – Rich Source of vitamin K. As with most leafy greens, romaine is super rich vitamin K with 535% RDA in one head.

9 – Low Levels of Oxalic Acid. If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

10 – Mineral-Rich. Don’t let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals. One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).

Makes me a believer!

Grilled Romaine and Tomato

Servings: 6
Time: 15 minutes
Difficulty: easy
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3 heads romaine lettuce (1 for every 2 people)
3 ripe but firm tomatoes (optional)
4 Tbsn olive oil, divided
2 Tbsn balsamic vinegar
1 Tbsn apple cider vinegar or red wine vinegar
1 tsp fresh thyme, minced
1/4-1/2 cup crumbled gorgonzola or grated parmesan
salt and pepper

Remove any old looking, leafy outer leaves of each head of romaine. Slice each head down the center lengthwise keeping the core intact. Rinse thoroughly with cold water and drain. Slice tomatoes in half, if using.

Brush both sides of romaine (and tomatoes) with 2 Tablespoons olive oil and sprinkle with salt and black pepper.

Grilled Romaine7

Preheat the grill and make the dressing while waiting for the grill to get very hot. Combine remaining olive oil, vinegar and thyme in a small bowl and set aside.

Place the romaine and tomatoes flat side down on the hot grill

Grill 2 to 3 minutes or until charred. Turn romaine a 1/3 turn and char one side of the curved side

Rotate to char the final side (tomatoes only need to be turned once and then removed to a serving platter) Remove romaine from heat and place on a serving platter.

Drizzle with dressing.

Sprinkle with parmesan or gorgonzola, if desired. Top tomato with fresh basil.

Wheatless Wednesday – Root Vegetable Slaw with Burrata

by joycevandenbergporterAugust 27, 2014

Roots don’t get the respect that they deserve. Don’t be fooled by the outward appearance of most root vegetables with their tough, hairy rough exteriors which only serve to protect the lovely jewels inside. Their gorgeous interior colors indicate their rich nutrient value with each root containing it’s own set of health benefits. This raw root salad is the epitome of Eat the Rainbow with it’s vibrant red, pink, orange, yellow and green. Roots are packed with a high concentration of antioxidants, Vitamins C, B, A, and Iron. Roots, which grow under ground, absorb vitamins and minerals from the soil and are the energy store house for the plants. Their complex carbohydrates and fiber makes us feel full and satiated, hopefully satisfying our cravings for junk food. Summer is a great time to eat root vegetables fresh when you can eat them raw and get the most health benefits.

This Root Vegetable Slaw is from the “Jerusalem” cookbook which I received as a very thoughtful birthday gift from a good friend. “Jerusalem: A Cookbook” was written by Yotam Ottolenghi and Sami Tamimi, chefs who grew up on opposite sides of Jerusalem; Mr. Tamimi in the Arab East and Mr. Ottolenghi in the Jewish West, although they didn’t know each other. They left Israel more than 20 years ago and met in London where they became close friends and business partners. This is more than just a cookbook. It’s a gorgeous collection of photos, recipes, history and stories about Jerusalem. The authors describe it as “a self-indulgent, nostalgic trip into our pasts.”

I loved this salad! At first I wasn’t sure about the combination of raw vegetables and soft cheese but the combination of crispy fresh with creamy soft is really nice. The recipe calls for Labneh, which is really common in the Mediterranean. It’s not as easy to find here so I substituted Burrata which is a fresh Italian cheese made from mozzarella and cream. It’s softer and creamier than fresh mozzarella. Burrata means “buttered” in Italian which seems very appropriate. “Jerusalem” includes a recipe to make your own Labneh if you are so inclined, or maybe you will find it in a market near you.

Root Vegetable Slaw with Burrata

Servings: 6
Time: 20 minutes prep plus 45 minutes chilling
Difficulty: easy
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3 medium beets
2 medium carrots
1/2 celery root
1 medium kohlrabi (optional)
4 Tbsn lemon juice
4 Tbsn olive oil
3 Tbsn sherry vinegar (or mirin)
2 tsp sugar
3/4 cup cilantro, coarsely chopped
2/3 cup flat leaf parsley, coarsely chopped
3/4 cup mint, ribboned or chopped
1/2 Tbsn lemon zest
salt and pepper
1 cup burrata or labneh (optional)

Peel vegetables and slice then thinly into matchsticks (julienne).

You can use a mandolin or food processor. To do it by hand, stack a few slices at a time on top of one another and cut them into thin strips.

For carrots, slice off ends and cut into halves or thirds, depending on the size of the carrots. Mine were small so I used four.

Try to cut all vegetables into the same sized matchsticks.

Place all strips in a large bowl and cover with cold water. Set aside while you make the dressing.

Wash and dry a lemon. Zest the lemon first, then halve and squeeze the juice.

Place the lemon juice, olive oil, vinegar, sugar and 1 teaspoon salt in a small saucepan. Bring to a gentle simmer and stir until the sugar and salt have dissolved. Remove from heat.

Drain the vegetable strips and transfer to a paper towel to dry well. Dry the bowl and replace the vegetables. Pour the hot dressing over the vegetables, mix well and let cool. Place in the refrigerator for at least 45 minutes.