foodiefumblings

2010-12-14T07:05:00.000-08:00

Toomayo!

Mina Grace

My granddaughter loves to plan ahead. She's always announcing things to do "toomayo", her unique pronunciation of tomorrow.

I was lucky enough to spend 10 days with her recently and nary a day went by that she didn't announce several things she planned to do "toomayo", tomorrow.

That got me thinking how often we judge putting things off until tomorrow as a slacker's way, procrastinating, mimicking Scarlet O'Hara. Yet, it can be a positive, optimistic way of planning ahead, looking forward to future accomplishments, or future rewards.

All this heavy, mental rumination was sparked by someones mention of a New Year's resolution!
And can you guess what that was? Un-huh, going on a diet!

By now, one would think that everyone knows: DIETS DON'T WORK!

What is important is adopting a healthier lifestyle. Even those among us who are aware and who think we are doing well can still find ways to improve on how we treat our bodies by what we put in our mouths.

With a new year upon us, what better time to take stock, to explore new avenues, to make some of the changes we've put off and to start today, then toomayo might find us slimmer, healthier and a wee bit wiser.

2010-11-10T03:39:00.000-08:00

Zucchini and Pasta

Talk about simple peasant fare!

With four young, firm zucchini, a sweet onion and a handful of whole wheat angel hair, supper was ready in a flash.

I cut the sweet onion in half inch wedges, sliced the zucchini and let it all sauté in a bit of filtered water. Turn frequently, add more water as needed to keep from sticking, but don't add too much water, this isn't meant to boil the veggies, but to give them a quick pass to soften and bring out the natural sweetness. Covering the pan for a few minutes hastens the cooking by offering a bit of steam.

Meanwhile, cook whole wheat pasta (shape of your choice) until al dente. Reserve some of the cooking water.

Combine the pasta with the zucchini and onions. Add a little of the reserved cooking water to moisten, if needed. Season with salt and freshly ground pepper.

Alternatives:
Add snipped fresh herbs - basil and oregano would be great.
Top with lightly toasted pine nuts.
Top with toasted fresh bread crumbs.

This spur of the moment quick dish is open to many interpretations. Let your imagination soar and enjoy a simple supper soon.

2010-11-08T03:38:00.000-08:00

Sprouts

As cooler weather sets in and winter approaches, having a little indoor garden is a great way to have fresh greens at your fingertips.

Even with little space, anyone can find room on the kitchen counter for a simple canning jar, filled with a tablespoon of organic seeds, given a couple of rinses daily, then PRESTO, within a few days, we have a crop of crisp, fresh sprouts, loaded with nutrients that cost mere pennies.

This jar is ready to sit in the sunlight for a few hours to green up. Then it will be ready to adorn salads and sandwiches or add some to smoothies or make a green juice. Growing sprouts is easy and the feeling of accomplishment along with the nutritional benefits adds to our well-being.

Try it!

2010-10-18T06:00:00.000-07:00

Asparagus Risotto

Despite the lousy lighting, with one image too light and one too dark, eating this dish was truly a Goldilocks experience — the risotto was "just right".

A couple of professional chef's tricks enriched the veggie broth that brought a cup of arborio rice from raw to rich and creamy with a depth of flavor that belied the simple ingredients and offered the warmth and deep satisfaction a true comfort food provides.

I blanched the stems of the young asparagus spears in 3 cups of water, reserving the leafy tops for the final moments of cooking. Once the stems were crisp tender, I scooped them out of the water, reserving the cooking water to be the base for the broth the rice would cook in. Measure the water and add more as needed to equal 3 cups.

Meanwhile, I soaked two dried shitake mushroom caps in a cup of boiling water. When they had softened, I minced them and added them along with the cup of soaking water to the pot of simmering broth (asparagus cooking water). To enrich the flavor of the quart of simmering water, I added one dissolved veggie broth cube. Keep the broth just below a simmer if proceeding with the dish. Otherwise, cool and refrigerate until ready to use.

I used the standard procedure for cooking risotto, I began with sweating half a minced white onion in 2 teaspoons of olive oil, then added the cup of washed and drained arborio rice, stirring to mix and continuing to cook over medium heat until the rice kernels glistened.

I then added 1/4 cup of white wine, continued to cook, stirring as the wine coated the rice and onions until all the wine had disappeared. At this point it's just a matter of adding simmering broth by the half cup, stirring and letting the rice absorb the broth.

Don't add more broth until the last addition has been absorbed. Keep adding the broth and stirring until the rice is al dente —chewy on the outside, but creamy on the inside, about 30 - 40 minutes cooking time over medium heat.

Before the last two additions of the broth, when the rice is almost cooked, add the blanched asparagus stems and the uncooked tops.
To complete the dish, taste for salt, add if needed.

If you eat cheese, a quarter cup of grated Parmesan is a lovely final addition. If not, it's still a simple, satisfying grain based dish.

2010-10-14T03:10:00.000-07:00

Rick Bayless in Orlando

Don't miss the opportunity to see and hear the man who has successfully taught so many of us to cook Mexican food authentically.

Rick Bayless will be at Macy's at the Mall of Millenia on Sunday, October 17th at 2 p.m. demonstrating some fabulous Latin cuisine dishes from his latest book, Fiesta at Rick's.

Enjoy food samples, tips for serving, and there's a book signing, too.

The event is Free but to reserve a seat call: 800-329-8667.

See you Sunday!

2010-10-10T09:35:00.000-07:00

Simple Soup

I had good intentions of writing a new post singing the praises of my latest Mexican dish courtesy of Rick Bayless. Especially since the famous chef/teacher/restaurateur is actually here in Orlando today. Macy's at Mall of Millenia is hosting Rick at a demonstration and book signing featuring his newest book, Fiesta at Rick's. The past few weeks have been filled with fabulous Mexican meals prepared by following Rick's step by step instructions in Mexican Kitchen.

But yesterday got away from me — and today I was lured to a simple soup involving 3 major ingredients courtesy of Jack Bishop, executive editor of Cook's Illustrated. I had purposely picked up a butternut squash to give this simple soup a try.

Three main ingredients: squash, garlic and chipotles with the addition of salt and water, and presto, a luscious, smooth as silk taste teaser. The piquant chipotles are the perfect counterpoint to the sweetness of the butternut squash and the hint of garlic manages to marry the flavors to perfection. Of all the squash varieties, I think the butternut lends itself the best to a smooth as silk finish for soup.

If you are having a challenge with incorporating more vegetables into your everyday diet, or if, like me, you are a vegan who likes a variety of preparations for some of my favorite vegetables or a nudge to try something different, get your hands on a copy of A Year in a Vegetarian Kitchen, Jack Bishop's great compendium of simple techniques to produce some fabulous vegetarian meals using seasonal produce.

Butternut Squash Soup with Chipotle Chiles and Garlic

Recipe courtesy of A Year in a Vegetarian Kitchen

1 large butternut squash (about 3 lbs) peeled, pared and cut in 1" dice

2 TBS extra-virgin olive oil

4 medium garlic cloves, minced

2 small canned chipotle chiles in adobo sauce, minced (about 2 tsps) with 1 tsp adobo sauce.

5 cups water

salt to taste.

I had a smaller squash, approximately 1.5 lbs. I used 2 garlic cloves and 3 1/2 cups water but the same amount of chipotles. This made a generous quart of soup.

Heat the oil and garlic in a Dutch oven over medium heat until the garlic is golden, about 2 minutes. Add the chiles and adobo sauce and cook just until fragrant, about 30 seconds. Add the squash and cook, stirring constantly, until coated with garlic and chiles, about 1 minute. Add the water and salt to taste and bring to a boil. Reduce heat, cover and simmer briskly until the squash is very tender, about 30 minutes.

Puree the soup in batches in a blender until very smooth. Adjust the seasonings, adding salt to taste if needed.

2010-09-24T12:19:00.000-07:00

Busy September

It's been a busy month, keeping up with the PCRM 21 Day Vegan KickStart Program.

I've recommended this program to several friends who are experiencing health issues.

The program, presented with daily menus, recipes and tips from a variety of experts and celebrities who've made the transition to a whole foods, vegan diet, eases transition from the Standard American Diet (SAD) to a healthier lifestyle devoid of meat, dairy and processed foods.

I signed up to keep abreast of the information and have been enjoying some of the suggested recipes.

A surefire winner is a colorful couscous salad

and a simple colorful, zingy bowl of bok choy and yams was added to my recipe collection:

Check it out. The 21 day program provides great tips, meal planning, menus, and background information to help us on the road to radiant, abundant health.

2010-09-04T09:43:00.000-07:00

Kale and Roasted Potato Salad

While browsing through the January 2010 issue of Martha Stewart Living, I ran across this great combination. So reminiscent of the wilted kale sandwich I posted not too long ago, this easy treatment adds a whole new dimension to the simple kale sandwich. Tossed with oven roasted sliced new potatoes, in this case baby Yukon Gold, and a zingy dressing simply made from a fresh lemon and a bit of Dijon mustard, the flavor of the sweet, chewy kale leaves shines.

Super as a side dish, perfect as a salad course, or stuffed in a pita pocket, this delicious, nutritious combo has quickly turned into a favorite. Economical and easy to assemble, it makes a nice change for lunch or a fine accompaniment to a bowl of soup for supper.

Kale and Roasted Potato Salad

(Adapted from Martha Stewart Living - Jan 2010)*

6-8 small potatoes, sliced 1/4 inch thick

1 red onion, halved and thinly sliced

2 tsp olive oil

salt and freshly ground pepper

1 1/2 tsp Dijon mustard

1 Tbs lemon zest

2 TBS fresh lemon juice

1 garlic clove, thinly sliced

1 bunch of curly kale (washed well, thick stems removed, torn into large pieces, water still clinging to leaves)

1. Preheat oven to 450°. Combine potatoes, onion slices, 2 tsps olive oil and 1/2 tsp sea salt. Toss well to coat. Spread mixture in a single layer on a rimmed baking sheet. Season with pepper. Roast, stirring potatoes and scraping bottom of sheet about every 10 minutes. (Approx 30 min total roasting time.)

2. Combine mustard, lemon zest and lemon juice in small bowl. Set aside.
Heat large sauté pan, add 2-4 TBS water and sauté garlic slices, when water has almost evaporated add kale. Cook, stirring occasionally until wilted, about 5-6 minutes. Add mustard-lemon sauce, toss to coat. Allow to cook for a couple more minutes, taste for seasoning, adding a bit more salt and pepper if desired, then toss with potatoes.

*This will serve 2-3 as a main dish, 4-5 as a side dish.
This is a smaller portion, using fewer potatoes, less kale, less oil and less salt than the published recipe.

2010-08-31T07:49:00.000-07:00

Gotta Love Those Leftovers

I'm continually amazed at the quick meals one can throw together with a well stocked fridge. Using leftovers in creative ways to produce another meal is not only time saving and economical but an adventure as well.

Opening the veggie bin, I noticed two large sweet bell peppers; one yellow, one red. I had bought them for salads or to serve with hummus as an appetizer, but hadn't used them over the weekend and I didn't want to let them get old.

The shelves of the fridge held several containers of leftovers. Mahogany rice, fresh corn kernels and about a cup of chunky marinara sauce. Having rich, chewy rice already cooked clearly called out, "Stuffed Peppers", plus I had the added bonus of some savory sauce already made.

I washed, seeded and deveined the peppers, then cut them in half from north to south. I placed the rice (about 1 1/2 cups) in a large mixing bowl, tossed in the raw corn kernels (maybe 1/3 cup) I used what I had and it turned out to be just right.

The brown and yellow mix looked as if it could use a colorful pick me up, so I washed two big hands full of baby spinach, sliced it up (chiffonade) and tossed it with the rice and corn adding two generous teaspoons of a spicy hot tomato/chipotle salsa. I like things spicy. This hit of heat is optional.

I scooped the stuffing into the pepper halves, packed it down , mounding a bit on the top. Then I stretched the scant cup of sauce with a little water, spooned a bit over each pepper half and then drizzled the remainder into the bottom of the shallow sauté pan.

The covered pan went into a 350° oven for about 40 minutes. I removed the cover and let the peppers bake for another 10 minutes.

Fat free, fast and easy, another tasty nutritional powerhouse.

2010-08-29T14:24:00.000-07:00

Let Them Eat Cake?

Marie Antoinette is reported to have replied, "let them eat cake", when told the people had no bread to eat. There is some controversy over that. Some suggesting the translation of "cake" was not the traditional word for cake, gateau, but rather, brioche, a butter-rich fancy bread.

Well, whatever . . .

If you, like me, rarely have baked sweets in the house—cakes, cookies, pies, etc., then, like me, you might find a dense loaf of oatmeal bread, enriched with full cream butter and sweetened with a bit of raw honey, to be a sweet treat to be savored and treated like cake.

This tender loaf is particularly good thickly sliced, then toasted, or thinly sliced for a sandwich. Even better yet, slather it with a bit of all fruit jam or marmalade accompanied by a hot cup of tea.

Truthfully, as soon as it was cool enough to cut, I ate two slices with nothing on it. The rich moist lightly sweetened dense crumb seemed like cake to me.

Oatmeal Toasting & Sandwich Bread

(Adapted from King Arthur Flour)

3 cups King Arthur White Whole Wheat flour

1 cup rolled oats (old-fashioned oats)

2 TBS butter

1 1/2 tsp salt

3 TBS brown sugar or honey

2 tsp instant yeast OR 1 packet active dry yeast

1 1/4 cups lukewarm milk (I used almond milk)

3/4 cup raisins (optional)

For complete baking instructions, check out the original recipe at the source.

2010-08-16T12:45:00.000-07:00

Black Beans

Having a pot of cooked beans on hand makes for quick, delicious, nutritious meals.

I cooked a pound of black beans, and then went on to enjoy them by the bowl full with the rich pot liquor and warm tortillas the first night.

Then as chilaquiles (pureed beans with baked corn chips) over yellow squash another day and then as soft tacos yet another day.

Laced with fresh salsa and drizzled with a piquant chipotle salsa, topped with green onion and diced avocado, they made a satisfying supper, yet another day.

Eating frugally, yet deliciously isn't difficult. It just takes a bit of planning and a spot of imagination.

With Rick Bayless to spur me on–with his early volume of Mexican Cuisine—I'm now inspired to add a few more Mexican dishes to my repertoire.

Beans are a simple, yet important staple. Given a few little twists, beans can become the star of the show, able to compete, and win hands down, with any flesh-centered meal. At least in my humble opinion. Here's one of my simple adaptations of the many instructions for cooking beans:

Simple Black Beans

1 lb black beans, washed and sorted for debris

6-8 cups water

2 garlic cloves

1/2 large white onion, diced (or one medium onion)

1/2 tsp Mexican oregano

1/2 tsp ground chipotle

1/2 tsp adobo powder

1 tsp salt

You may choose to soak the beans overnight, this does shorten the cooking time a bit, or you can just cook the beans after washing and sorting. I cover the beans with about two inches of water and keep it there after bringing it to a boil then turning the heat down to allow the beans to simmer gently.

Add two or three whole peeled garlic cloves at the start. Gently stir the beans from time to time, keeping the water level at least an inch above the top of the beans. Start checking for doneness after about 90 minutes. The beans will take 1 1/2 hours or more. When the beans are tender, but not mushy, add the rest of the seasonings and let them simmer for another 30 minutes. Adjust seasonings to taste.

There are so many variations, but this is a good starting place. The resulting pot of beans along with the succulent pot liquor is fine on its own. It also makes a great base for many other dishes.

Learn from the masters. Bayless instructs throughout his book, offering insights, variations and complete instructions to help us produce and reproduce fabulous Mexican meals.

It's delicious, nutritious, fun and best of all—very economical!

2010-08-10T08:59:00.000-07:00

Caponata Hot and Cold

Here's another instance of cook once; eat twice.

Eggplant relish is a sweet and sour dish that lends itself easily and well to many uses. I've been making a variation of Jeff Smith's caponata recipe for over 20 years.

Lately the variations have been to prepare it in a healthier fashion (less oil). But often a variation happens because of a missing ingredient or two. As long as the basics are there: eggplant, celery,onion, tomato, raisins and vinegar, it always turns out to be a satisfying dish.

Eggplant relish is a piquant side that will complement many a meal. It's a wonderful sandwich topping, great spread on crackers as an appetizer — and for me, it often becomes the main event.

The salad above is simply hearts of romaine and arugula dressed with a few drops of olive oil and a good splash of apple cider vinegar, then the greens are tossed with a few heaping tablespoons of cold caponata. Scatter on a few pine nuts (roasted or not) and you've a wonderful luncheon salad or an intesting first course.

When this batch of caponata was still warm from the stove, I used it to top chewy, nutty flavored Bhutanese red rice. Red rice is another interesting grain to use in a one bowl meal. It provides a satisfying rich flavor along with high nutritional value. Red rice is unhulled, the germ left in tact when processed. It's my next best favorite after mahogany rice.

The quantities listed in the recipe below produce about 5-6 cups of relish. Alter the amounts based on the size of the eggplant you have. Then add the other ingredients proportionately.

Jeff's directions are straight forward sauteéing using a good deal of olive oil. The original recipe includes 4-5 anchovies packed in oil, while all this extra fat certainly adds to the flavor, cooking the relish in a more heart-healthy manner doesn't detract from the final finished flavor.

Caponata

(adapted from the Frugal Gourmet Cooks Italian)

2 pounds eggplant

2 cups celery, sliced 1/4" thick

1 medium yellow onion, chopped

1/3 cup apple cider vinegar

1 TBS sugar (agave, stevia or omit entirely)

3 cups crushed plum tomatoes (canned is okay)

2 TBS tomato paste

2 TBS pickled capers, drained

6 large pitted green olives, drained and sliced (mandarin olives are okay)

1/4 cup golden raisins (dark ones work fine, too)

1/2 cup toasted pine nuts (roast in dry pan over medium heat or serve raw)

salt and pepper to taste

Trim the tops off the eggplant(s) and dice into one inch pieces. Place in a large bowl and toss with one tablespoon of olive oil. Spread diced eggplant in a single layer onto a cookie sheet (or two) and roast off in a 400° oven for 15-10 minutes until soft.

While the eggplant is roasting, slice the celery and chop the onion. Place in a large sauté pan over medium heat with about a 1/4 cup of filtered water. Bring to a boil, then gently sauté the aromatics turning and adding more water, if needed, until they are shiny and soft. Allow the water to evaporate toward the end of the cooking time.

Transfer the cooked aromatics to a deep 3 or 4 qt saucepan, and place over medium heat. As the pan heats, add the tomato paste stirring to allow it to blend thoroughly with the onions and celery. Add the roasted eggplant pieces, along with the remainder of the ingredients except the raisins, pine nuts, salt and pepper.

Bring to a boil, cover and simmer for 15-20 minutes until all is tender, stirring occasionally to prevent sticking. Stir in the raisins, pine nuts and salt and pepper.

Traditionally, for best flavor, allow to cool and serve at room temperature or cold.

But I suggest you give it a try warm. Ladle a generous portion over red rice, brown rice, mahogany rice, whole wheat angel hair pasta, quinoa, or even couscous to make a tasty grain bowl. Then the next day, use it in a salad or stuff it in a pita pocket with lots of crispy greens.

2010-08-05T10:07:00.000-07:00

50% Fat Free!

Unable to decide what to have for lunch, I elected to split my sandwich into a spicy, green, fat-free portion, and a juicy, creamy avocado-rich half. Turned out to be a great combination.

Stuffing a pita pocket with lightly steamed kale is a favorite snack—the leaves are sprinkled with fresh lemon juice, a dusting of garlic powder and a few pinches of hot chili powder and then chilled until needed. This clever kale treatment, along with many other fat free offerings, I learned from Dr. John McDougall and his clever recipe-developer wife, Mary, in The McDougall Program.

Slather the inside of a whole wheat pita pocket with dark, spicy mustard or even wine infused Grey Poupon, then stuff with chilled kale leaves. Munch away for a great fat-free, tasty vitamin-rich lunch, or as a side to a rice or grain bowl.

The second half is another of my favorite luncheon sandwiches. But hardly fat-free. Not only does it sport a few generous slices of Haas avocado, but one side of the pita pocket is spread with a couple of tablespoons of homemade hummus, then sliced tomato and avocado are layered on.

Having some of each made a tasty lunch. The kale half was a nice counterbalance to the rich hummus and avocado half. 50% fat-free!

2010-07-27T04:50:00.000-07:00

Vegetable Torte

Inspired by Mark Bittman's recent contribution to my veggie repertoire, I attempted a somewhat slimmer version of his succulent vegetable torte that you can read about here.

You can also see a handsome image captured by Evan Sung. My feeble attempt leaves much to be desired but it does hold some merit for effort, desire and palatability.

As is often the case, instead of waiting until I'd made a trip to the market to have all the listed ingredients on hand, I plowed forward with one medium sized eggplant, one juicy, red beefsteak tomato, and two slim zucchinis and of course lots of fresh garlic. The depth or height, or however one phrases these measurements, was no where near as aesthetically pleasing or impressive as the professionally produced version but it didn't disappoint in the taste department.

Once again confirming that it's hard to mess up a mess of fresh vegetables.

My crumb topping contributed a little extra flavor. I processed two thick slices of the caraway rye bread I'd made the day before. Then with my handy-dandy micro-grater, I layered on a sprinkling of parmigiana regianno—the remaining holdout in my departure from all things dairy. Using the rasp-like kitchen tool allows a small amount of an ingredient to go a very long way.

I realized afterwards, that a mix of crushed pine nuts with some lemon zest and nutritional flakes would have been a better choice to top off the fresh bread crumbs - avoiding dairy altogether. Well, we'll try that next time.

All told, it was an impressive dish made from one eggplant, two zucchini and a tomato.

2010-07-24T12:02:00.000-07:00

Caraway Rye Bread

For quite a while now, my bread choice has been whole wheat pita bread. I make a batch, 8 pitas, about once a week. I also keep a loaf of sprouted whole grain bread in the freezer for wild moments when a piece of toast begs to be made.

Recently, I've had a yen for caraway-rye bread. It's been years since I've attempted a rye, pumpernickel or heavy peasant bread, the type of bread that requires making a starter the night before, then fussing about dough temperature, weight of the flour, etc. I figured there had to be an easier way to produce a nice loaf of finely textured, full flavored bread.

With a little tweaking, a King Arthur Flour recipe that I've had since the early 90's, turned out a fine loaf. Quick to come together, with simple ingredients, mixer kneaded, two rises, and lo and behold—a fine treat resulted.

Caraway Rye Bread

2 1/2 teaspoons instant yeast

2 cups white whole wheat flour (King Arthur)

1 1/2 cups whole grain organic rye flour (Arrowhead Mills)

1 1/2 teaspoons salt

1 tablespoon sugar

2 tablespoons caraway seeds

1 tablespoon olive oil

1 1/4 cups lukewarm water

Whisk together the yeast, flours, salt and sugar, add oil and water and mix until well-combined. Knead the dough. In a machine with a dough hook for about 10 minutes, by hand, knead on a lightly oiled work surface for 10 - 15 minutes or until the dough is very smooth and supple.

Place the dough in a lightly oiled bowl, cover with a towel and allow to rise for about and hour or until it has doubled in bulk.

Transfer the dough to a lightly oiled surface, and shape it. I made an oval to fit an 8 1/2 x 4 1/2-inch bread pan. Cover with a tea towel and allow the dough to rise again until it has doubled in bulk and is puffy, about 45 minutes to one hour.

Bake the bread in a preheated 375° oven for 30 - 35 minutes or until it's golden brown and the interior registers 190° on an instant read thermometer.

Remove the bread from the oven and allow it to cool completely on a wire rack. Hint: for an extra-crusty loaf, remove the loaf from the pan, then return it to the oven. Turn the oven off, crack the door open about one inch, and allow the bread to cool completely in the oven.

2010-07-17T13:51:00.000-07:00

Hail to Kale

These hot humid days of summer are a perfect time to experiment with different salads. Using curly kale as the predominant green in a salad offers not only a unique taste and texture but also a plate full of great nutrition.

The secret to a successful salad made with firmer greens like kale, chard or collards is to introduce a wilting agent along with adequate time for the greens to lose some of their original crunch, without losing flavor.

Massaging the leaves (hard stems removed) with a bit of olive oil and avocado gives them a tasty head start in the softening department while providing a sensuous mouth feel, then the addition of freshly squeezed lemon juice continues the wilting process.

Allowing the salad to sit for an hour or so at room temperature before serving will give the kale time to soften up and allow the flavors to meld.

This salad is simply kale, tomato, green onions and avocado with a few pine nuts tossed in before serving, a pinch of salt and pepper and the juice from a fresh lemon. How simple is that?

For a live demonstration watch Karen Knowler on YouTube.

2010-07-12T09:26:00.000-07:00

Cauliflower in a Creative Context

I'm extremely fond of Mexican food. Recently, I was salivating over an article with directions for making outstanding fish tacos. Not exactly vegetarian fare but with that fresh in my mind, it was easy to take the next step and toss together a vibrant veggie combination on warm, soft corn tortillas to emulate fish tacos.

Steamed cauliflower florets stood in for the customary white fish, and while slivered cabbage is normally the greens of choice with fish tacos, I had dark, crisp, outer leaves of Romaine that worked fine.

A generous topping of chipotle salsa and a bit of minced sweet onion (sliced green onion would be preferable) made these little luncheon tacos a great way to use some of the extra large head of cauliflower I had on hand.

The faux fish tacos were a distant memory when a few days later I brought out the rest of the cauliflower for another quick lunch. This batch took an Indian twist by tossing them with a generous coating of spicy, hot Madras-style curry powder.

Curried Cauliflower

Years ago, when I first started cooking Indian foods after faithfully watching Madhur Jaffrey's cooking shows on PBS, I followed her instructions to prepare my own curry powders. Toasting and grinding the many seeds and spices that make up curry powder. Often, as many as 12 - 14 different spices are used in a blend. These days, I rely on the good folks at Penzey's to provide me with the convenience of great curry powders.

The Madras-style that I used with the cauliflower includes turmeric, cayenne, coriander, ginger, cumin, fenugreek, white pepper, cinnamon, fennel, nutmeg, cardamon, cloves and Tellicherry black pepper. A dynamite blend!

I tossed the curry coated florets with a little olive oil and a dusting of bread crumbs, they roasted off in a 425° oven for 25 minutes. Crisp and spicy on the outside, soft and creamy on the inside.

2010-07-07T08:06:00.000-07:00

Quinoa Salad

Most grains will make a great base for an impromptu salad. This quinoa based salad is a take on traditional middle eastern tabbouleh. Bulgar is normally used in tabbouleh with parsley predominating.

This quinoa salad is another example of using up what's on hand, especially the day before market day. With a cuke and a few grape tomatoes, a bunch of parsley and a bit of red onion, a cup of quinoa was quickly turned into a great luncheon salad.

Salad

1 cup uncooked quinoa

1 cup diced cucumber (without seeds)

1/2 cup diced red onion

1 bunch of flat leaf parsley, minced.

Dressing

Juice from half a lemon

1 TBS olive oil

salt to taste

cayenne (if desired)

I tend to like spicy hot foods. This batch received a generous sprinkling of Penzey's

Black & Red pepper (ground tellicherry and cayenne).

Quinoa just about doubles in volume when cooked. These amounts produce, without measuring too carefully, 3.5 cups of salad.

The salad would be great with a few other vegetable additions, sweet bell pepper, perhaps and definitely should be served with a sprinkling of toasted nuts or seeds. Suggestions: toasted pine nuts, pistachios, walnuts or sunflower seeds.

2010-07-05T14:48:00.000-07:00

Rustic Salad Redux

I've had the Rustic Salad at Dexter's a few times. Both at the Winter Park location and at the Thornton Park eatery. It's a brilliant combination of mixed greens, grilled veggies and a bit of goat cheese, served with a creamy dressing that brings out the best in all the individual components.

With small amounts of leftovers hanging about, I thought I'd do a pseudo version. Not nearly as good, but still a wonderful combination with a variety of veggies, lightly cooked, served with fresh greens, a lively dressing and no cheese.

In this case, spinach and romaine with a dusting of sunflower seeds and a side serving of fat free fresh raspberry dressing. I chopped the greens, which might not have been the best move. It tasted fine, but the presentation left something to be desired. Simply torn leaves might be a prettier option.

Asparagus, green beans, yellow squash and fingerling potatoes

Raspberry Vinaigrette (fat free)

adapted from Jill Nussinow, The Veggie Queen

1 cup fresh raspberries

1 Tbs balsamic vinegar

2 Tbs apple cider vinegar

2 Tbs filtered water

2 tsp Agave Nectar
2 tsp Dijon mustard

Freshly ground pepper, to taste

Combine all ingredients in food processor and blend well.

Will keep covered in fridge for 5-7 days.

2010-07-03T06:54:00.000-07:00

Tomatoes Front and Center

with a Mexican Flair

With beautiful Ruskin beefsteak tomatoes so abundant, it's the perfect time to use them as much and as often as one can. I love having a bowl of salsa in the fridge for quick snacks or to round out a simple meal.

This salsa is simply: diced tomatoes, diced sweet onion, sliced green onion, minced jalepeño, fresh cilantro and fresh lime juice. The bowl above is the end result of using: 2 medium tomatoes, half a sweet onion, four green onions, half a large jalepeño pepper, a generous handful of minced cilantro and the juice from one lime. This makes a generous 3 cups of salsa.

I recently read a fat free version of baked corn chips. Eager to try my hand , my first attempt did not take the recipe writer's instructions to heart. "Watch closely as they burn easily." Yes, they do! As evidenced with my batch below.

But used to scoop up the juicy salsa, they were great for a first attempt. Will watch more carefully the next time, and there will be a next time, as I like corn chips,but avoid the fat and salt laden supermarket varieties.

Using store bought corn tortillas made only with masa and water, these chips are easy to make.

Just watch them closely when baking!

Preheat oven to 350°. Use 6-8 tablespoons of freshly squeezed lime juice (2 small limes); 1/2 tsp chili powder; 1/4 tsp ground cumin; 12 corn tortillas. Combine the first 3 ingredients in a small pie plate. Dip each tortilla in the mixture then stack on a cutting board. Cut thru the stack into 6 or 8 wedges.

Arrange in a single layer on two baking sheets, sprinkle lightly with 1/2 tsp of salt, if desired. Turn sheets about halfway through for even baking. Bake 10 - 15 minutes, until crisp and brown around the edges. Watch carefully, they burn easily. Turn out onto cooling rack. Store in airtight container when cool.

Using leftover salsa.

The salsa is also a key component in a black bean and corn salad I like. Simply add a can of well rinsed black beans (or use 2 cups of freshly cooked beans) and the kernels from 2 - 3 ears of fresh corn to the salsa along with a pinch or two of Mexican oregano and a bit of salt and cayenne (if you like it hot) black pepper is fine, too. Mix well, taste for additional seasonings or a bit of additional lime juice or a splash of apple cider vinegar. The salad is super topping a big bowl of greens, to roll up in lettuce or whole wheat wraps or to make an improvised taco.

Soft Corn Veggie Taco

I warmed the corn tortilla in a dry skillet over medium heat, turning after a few minutes.

The hot, soft corn tortilla is a great vehicle for the black bean salad. . . a bit messy, but fun to eat.

Fast, easy and nutritious. Tomatoes are a great food to use as a starting point for a variety of easy dishes on these hot, lazy days of summer.

2010-07-01T14:08:00.000-07:00

Hot & Cold Salad

Cooked salad additions can be really satisfying. Occasionally, toss your everyday salad greens with an assortment of steamed or lightly sautéed veggies. Green beans and fingerling potatoes, mixed with pearl onions and grape tomatoes make for a soul satisfying addition to a big bowl of chopped romaine lettuce.

The green beans (one pound) were blanched and waiting in the wings. . . translates to the refrigerator. A light coating of olive oil in a sauté pan placed over medium heat welcomes a generous handful of frozen pearl onions. Meanwhile, bring to a quick boil in salted water, 3 - 4 sliced fingerling or new red potatoes.

While the potatoes become tender and the pearl onions have taken on a little color, add the green beans to the sauté pan. Toss occasionally.

When the potatoes are tender (pierce easily with the tip of a paring knife), drain them and slice into half inch pieces (they will be hot) and add to the sauté pan. Keep turning everything to heat through adding a pinch of salt and a few grinds of fresh pepper.

Meanwhile, wash and halve a dozen or so grape tomatoes and add to the pan. The idea is to just let the tomatoes warm a bit, don't cook until they turn mushy.

I like to add a pinch or two of Italian seasoning. Fresh basil would be superb, but a dried mix of basil, oregano and marjoram is fine. Turn out the veggies into a large bowl, taste for seasoning and sprinkle to taste with balsamic vinegar (about one generous teaspoon full).

Meanwhile, wash, dry and tear half a head of romaine leaves. Dress with a teaspoon of olive oil and the juice from half a lemon. Use just enough to moisten the leaves and let them glisten.

You can mix the romaine into the veggie bowl before serving, or for a prettier presentation, place a large helping of the dressed greens on a dinner plate, then spoon a generous portion of the sautéed veggies in the middle.

A mix of romaine and spring mix is a good alternative. Use whatever greens you have on hand. But do use a big helping of raw greens to complement the cooked veggies.

2010-06-30T04:29:00.000-07:00

Rice Bowls

I'm indebted to Heidi Swanson at 101 Cookbooks for inspiring me to use grains, veggies, nuts and seeds to produce a bowl filled with satisfying sustenance. Over the years, the unique combinations of grain based meals that Heidi has posted have spurred me on to try combinations of my own. Some, certainly, more successful than others, but all good. A light lacing of sauce is key to providing an interesting element that ties the various ingredients together.

The top image combines sautéed mushrooms and spinach with mahogany rice. The sauce is hoisin based. Topping the bowl with slivered almonds adds crunch, flavor and more nutrition.

This second image adds freshly cooked yellow squash to the leftovers, creating another meal with a bit of a twist. The idea is to start with a nutritious grain—not white rice—add some steamed or stir fried veggies, drizzle with an interesting sauce, then top with nuts or seeds to complement the dish.

I love using different ethnic flavors in grain bowls: Asian, Italian, Mexican, Indian. By using different combinations of herbs, spices and condiments it's easy to come up with a variety of options.

Tip: cook extra when preparing grains. They freeze well or just tuck away in the fridge for a quick meal another day.

Simple dishes like these, easy to prepare, loaded with fresh vegetables, make meal time fast and fun. The secret to elevating them from a blah bowlful, is to drizzle with an interesting sauce.

Hoisin Sauce
recipe may be doubled - as it keeps well.
1/2 cup Hoisin sauce
2 TBS rice wine vinegar
1 TBS chili paste
3 TBS finely minced sweet onion

Place all ingredients in small bowl and whisk with fork until well combined. Store covered in fridge. (I store in small jars to save space.)

2010-06-22T03:02:00.000-07:00

A Light Lunch

Quickly filling a plate with goodies from the fridge is one of the big benefits of having leftovers.

This luncheon plate features a big, ripe tomato surrounded by stuffed mushrooms, pickled beets, faux feta cheese, Kalamata olives and a few sprouts.

The beets were roasted off on a day when I had the oven on to bake whole wheat pita, then when they'd cooled off, sliced and sprinkled with apple cider vinegar and a bit of salt and pepper. Kept covered in the fridge, the beets are a healthy addition to any salad as well as a colorful, full-flavored component for a composed salad plate like the one shown.

The beets are super, too, tucked in a pita pocket with tomato, avocado and sprouts — another luncheon favorite.

Keeping a well stocked pantry and fridge is the best route to 'fast food' you can take.

2010-06-19T01:26:00.000-07:00

Almond Milk, Cashew Cream & Faux Feta Cheese

Finding suitable substitutes for dairy products has been one of the biggest challenges I've had as I transitioned to a vegan lifestyle with mostly raw food. And from all the reading and research I've done, I realized that shedding my addiction to cheese was one of the most important steps I could take toward achieving vibrant health.

I've long been a fan of almond milk. I started making it back in the late '80's thanks to Harvey and Marilyn Diamond and their Fit For Life program. Switching to almond milk was easy. I rarely used cow's milk other than to pour over cereal occasionally, or as called for in baked goods.

Heavy cream usually made an appearance in my kitchen around holiday meals and special occasions. But in the summer time, with fresh berries in abundance, sweet, whipped cream is the perfect complement to juicy berries. Cashew cream has produced a fine substitute.

Recently, I've begun experimenting with finding cheese substitutes. After reading some interesting suggestions, my first attempt at faux feta, produced this zippy cheese-like spread that was a fine accompaniment to some ak-nak crackers and a crisp, cool glass of sauvignon blanc. The base for the cheese is the left-over pulp from making the almond milk, how convenient and frugal that turned out to be.

As adults, we should have been weaned ages ago. Mother's milk was intended to get us up and growing for the first couple of years after birth. Once we moved on to whole foods that should have been the end of our milk experience. Why we all switched to making animal body fluids part of our daily diet is a marketing masterpiece, isn't it? Kicking the addiction isn't easy, but it can be done, and finding substitutes or replacements can be not only interesting but lots of fun.

I'm eager to try my hand at cheese making again soon. Yet, much like the real thing, milk, cream and cheese substitutes are not low calorie items and should be treated as transition foods, used occasionally and sparingly.

There are many instructions available for making nut milks. The proportion of nuts to water, additions for flavor or sweetening, and methods of preparing the milk may vary a bit. This is what I've finally settled on for making an everyday almond milk that's quite versatile.

Almond Milk

Makes 3 cups - may be doubled easily.

Soak 1/2 cup raw almonds overnight.
Drain and then rinse thoroughly
Place almonds in blender container with 1 1/2 cups of filtered water.
If using a high-powered blender - blend until completely smooth.
If using a regular blender, purée until nuts are pulverized as small as possible.

Either way, I like to strain the nut milk through a nut milk bag (may be purchased online) or through a fine sieve or through layers of cheesecloth. Though puréeing is not necessary if using a high speed blender. Having the residue (almond pulp) is great for other uses: dehydrated cookies/crackers, pâtés or faux cheese.

Rinse out the blender container, put the strained nut milk back into the blender with another 1 1/2 cups of filtered water, a teaspoon of agave, 1/4 teaspoon of vanilla and a pinch of salt. Blend to mix well.
Pour into a covered container and refrigerate.
The milk keeps well for 3-5 days in a cold refrigerator. The saved pulp freezes well.

Cashew Cream
(adapted from The Conscious Cook)

1 cup raw whole cashews soaked overnight, then rinsed under cold water.

Drain the cashews, place in the blender with enough filtered cold water to just cover them.
Blend on high until very smooth. If you are not using a high speed blender, you may have to add a bit more water, and you'll want to strain the cashew cream through a fine sieve.
Save the water that drains out and add it to your almond milk for a rich creamy result.

To sweeten the cream for desserts add:
1/4 cup of light agave (or to taste)
1/2 tsp vanilla
Blend again to incorporate. Chill and serve as you would whipped heavy cream. This sets up even more if chilled for several hours.

Almond Feta Cheese
(adapted from Vegetarian Times - April 2009)

1 cup raw almonds, soaked overnight, drained and rinsed well.*
1/4 cup lemon juice
3 TBS olive oil
1 clove garlic, peeled and minced
1 tsp salt

* If using almond pulp proceed from here.

Purée almonds, or almond pulp, with remaining ingredients in a food processor for 5 - 6 minutes, scraping down as necessary, until very smooth and creamy. Add a few drops of water if needed.

Place a strainer over a bowl and line with a triple layer of cheesecloth (unless you are fortunate to have a little gadget made to drain yogurt). Spoon the almond mixture into the cheesecloth. Bring corners and sides of cloth together, and twist around cheese, forming into a ball, squeezing gently to remove excess water. Secure with rubber band and chill overnight. Discard any drained liquid.

The cheese will be smooth and very spreadable . For a firmer result that is more crumbly and closer in texture to feta cheese, it may be baked for approximately 40 minutes at 200° in a conventional oven or for the raw food purist, placed in a dehydrator for 4 to 6 hours.

To dry out: Transfer from cheese cloth to a parchment lined baking sheet and flatten to a 6 inch disk about 3/4 inch thick.

To serve soft and creamy: Transfer from cheese cloth to a covered glass dish and refrigerate.

Either way, drizzling with a bit of olive oil and herbs when serving adds to the enjoyment.

2010-06-18T06:21:00.000-07:00

Green Smoothie?

This could easily be dessert but it happens to be a 'green smoothie'. Rich and creamy, smooth and dreamy—don't neglect the magic of a frozen banana to give the mouth feel we have come to know and love in ice cream.

This smoothie is a combination of one frozen banana, half a fresh banana, a cup of diced mango, a handful of blackberries and two cups of baby spinach, all blended with a cup of almond milk. A great way to start the day. The blackberries mask the green color - who would know this is loaded with vitamins and nutrients?

For a thicker version to serve as dessert (similar to soft serve) use two frozen bananas and less almond milk - or for a richer version - use cashew milk. Substitute fruit and berries for some great flavor combos. Use the frozen bananas for the base and go wild!

2010-06-13T12:50:00.001-07:00

Lunch with an Asian Influence

Marinated baby portabella mushrooms filled with sunflower pâté.

I had an 8-ounce container of baby portabella mushrooms intended to be sliced and served in salads. But my taste buds were clamoring for some zingy sunflower seed pâté and what better vehicle to pair them with than marinated mushrooms. I first posted this combination last August and have since made the sunflower pâté many times. It's a wonderful item to have on hand for quick snacks, any raw vegetable is great with a schmear of pâté. Or use it as a base for leafy roll-ups or veggie sushi in nori rolls.

I stuffed the marinated mushrooms with a generous mounded teaspoon of the filling and included a few on my luncheon plate of summer rolls, rice wrappers filled rice vermicelli, shredded napa cabbage, slivered carrots, red bell pepper and cucumber. Not a completely raw meal, but mostly raw.

Summer rolls with peanut sauce.

I use almond butter in all recipes that call for peanut butter— choosing to avoid peanuts, which aren't really nuts, but legumes. I make several different versions of 'peanut sauce'. All are simple to make and great to have in the fridge for dipping or thinned out with water to make an interesting sauce for steamed vegetables and grains.

Peanut Dipping Sauce: 1/2 cup almond butter . 1 clove garlic, minced . juice of one lime . 2 TBS grated ginger . 2 Tbs agave nectar . 2 TBS tamari . 2 TBS water . 1/2 tsp salt . 1/8 - 1/4 tsp red pepper flakes. This can be mixed in a blender or food processor, but I find it just as easy to whisk all together in a good size bowl (to avoid splashing).

Sunflower Pâté: 1 cup sunflower seeds (soaked) . 1/2 cup walnuts (soaked) . 1/2 sweet onion . 1 cloves garlic . 1 heaping Tbs tahini . 2 Tbs lemon juice . 2 Tbs tamari . 1/2 tsp salt . dash of cayenne. Place all ingredients in food processor. Blend until well combined with a smooth consistency. Cover and refrigerate until ready to use.

The pâté and dipping sauce quickly become staples in vegan and raw food kitchens, offering protein, a myriad of nutrients, not to mention they're real palate pleasers.

2010-06-12T06:00:00.000-07:00

More Salad Ideas

A dinner salad is more than a side dish of lettuce with a slice of tomato and perhaps a few pieces of cucumber. A dinner salad that will hold you for the evening has to be filled with nutrient rich ingredients that will satisfy the body's needs. I've found when the body finds the nutrition it requires to operate, cravings disappear.

With a fridge filled with fresh fruit and vegetables, it doesn't take a lot of imagination to whip up a salad bowl that will please the palate, fill the stomach and satisfy our cellular needs. Key to eating well and keeping it simple, is to plan ahead, make shopping a priority and start experimenting.

Vary the greens from day to day. I include more than one type of dark leafy green in most salads. Not only will you be getting a better variety of vitamins, minerals and phytonutrients, but the different flavors and textures offer more appeal and eliminate any chance of boredom.

This salad includes: arugula, red leaf lettuce, sweet onion, sweet red bell pepper, cucumber, tomatoes, corn, cauliflower, chick peas, sunflower seeds and a few dried cranberries. It's dressed with olive oil and apple cider vinegar. And I just couldn't resist sprinkling the final presentation with a light coating of a new spice offering from Penzey's— a dynamite combination of black pepper and cayenne. Cayenne has super medicinal properties. Adding a bit to most savory meals will kick the foods up a notch (as Emeril would say) while adding hidden benefits for the body. Try it.

2010-06-10T08:19:00.000-07:00

Topping it off with Sea Vegetables

With sweet corn and succulent grape tomatoes in abundance at the market, this salad bowl was a no-brainer. To add a flavor boost, I added some chopped Kalamata olives and sprinkled the bowl with a generous shake or two of Mixed Sea Vegetables*.

As well as the corn and tomatoes, the salad also includes hearts of romaine, shredded white cabbage, slivers of Vidalia onion, olives, sunflower seeds and a few raisins.

This is another oil-less salad dressed with the juice of half a lemon and a sprinkle or two of raw apple cider vinegar. The fat from the olives and sunflower seeds is not only a healthier option but offers fewer calories as well. As long as you use a judicious helping of nuts and olives!

* Sea Vegetables: I use the triple blend flakes from Maine Coast (dulse, laver and sea lettuce).

2010-06-08T08:45:00.000-07:00

All Those Greens

Spurred on by the memory of images of the contents of Tera Warner's fridge which she posted a while back, upon returning from a trip to the produce market, I shot a few frames of my refrigerator. Stuffing in all those greens is often a challenge.

More local items and more variety are some of the benefits of summer's arrival. Here in Florida the heat and humidity make eating a mostly raw foods diet very advantageous.

Simple salads, plates of sliced veggies with interesting dips, cold blender soups, big fruit salads and icy cold smoothies are all great ways to keep cool while eating our way to slim bodies filled with vibrant energy. Not to mention the added benefits of including all that fine nutrition.

No need to dirty pots and pans, just wash and prep the produce, find some interesting sauces and dressings and enjoy!

Here are a couple of quickies:

Easy Cucumber Salad

1. Peel and slice 2 cucumbers (deseed if needed).

2. In a large bowl, whisk together 2 TBS honey; 2 TBS rice wine vinegar; 1/2 tsp salt; a dash (or more to taste) of crushed red pepper (optional).

3. Toss the sliced cucumbers in the dressing, then transfer to a covered glass container and refrigerate until ready to use.

These are terrific as a side dish or drain and toss in a mixed salad.

Avocado and Lemon Dressing

1.Place washed mixed greens in a large salad bowl,

2.Dice half a ripe avocado, and if you aren't afraid to get your hands dirty, massage the avocado into and over the greens, leaving some hunks. A fork does the job, too.

3.Toss in other ingredients of choice (such as sliced onions, shaved carrots, sliced red pepper, slivered cauliflower, etc.) then toss all with 1 - 2 tablespoons of freshly squeezed lemon juice (or to taste). Adding a handful of nuts to your salads adds a flavorful punch as well as providing texture and more good fat. A generous sprinkling of mixed sea vegetables adds another layer of flavor and is a good source for minerals.

And for those still hung up on having enough protein, toss in some cooked beans. Black beans and fresh corn with tomatoes are great with avocado dressed greens.

Fill the fridge with fresh produce. Experiment, explore, enjoy!

2010-04-18T13:27:00.000-07:00

Golden Beets and Their Glorious Greens

Finding a fresh bunch of organic, gold beets for two dollars at the market was my find of the weekend. The bulbs were caked with remnants of the rich soil they grew in and the crisp big green leafy tops needed three changes of water to come clean.

I'm overjoyed when I find 'dirty' produce, particularly if the soil is fresh and moist and better yet if it bears evidence that it still supports life. An occasional live lady bug is a surefire indication that this is freshly picked, not something that has been stored for months in a warehouse.

I'd rather wash my food with a familiar water source—my kitchen faucet, finishing the cleaning with a final rinse in filtered water. I've read too many tales of produce becoming contaminated from the bacteria infested water it's often washed in commercially.

The greens cook up quickly. Simply wilt them down over medium hot heat. I started these off with a couple of crushed cloves of garlic and a sliced sweet onion. The water that lingers on the leaves from the final rinse should be enough moisture to quickly wilt them. If not, a splash of stock, white wine or water will do the trick. Or, if you prefer, a splash of apple cider vinegar leaves a nice finish.

I washed the bulbs, wrapped them in a foil packet and popped them in a 350° oven for about 35 - 40 minutes. Test for doneness by inserting the tip of a paring knife. Once cooled, the skins wipe off with a paper towel and they're ready to be used in salads, sandwiches or as a side dish.

One of those golden beauties diced, and tossed into a cup of cooked quinoa along with a couple of sliced green onions, and a generous handful of toasted pumpkin seeds and sliced almonds, made a great one bowl meal.

For an Asian twist, I whisked together a little sauce: 1 tsp toasted sesame oil, 2 TBS tamari, 2 tsp mirin, 1 tsp fish sauce and a few drops of Tabasco.

Give it all a quick toss and you've a great quick lunch or supper.

The two dollars worth of beets (3 medium beets with a hefty head of greens) were divided into two meals. The greens were a side dish for supper one night, and the next night, this tasty bowl of quinoa showed off the diced beets like little jewels. But served together they'd certainly make a colorful, nutritional feast!

I've still two more golden globes in the fridge. One is headed for a beet, tomato, avocado and sprouts wrap for lunch tomorrow.

What will I do with the third one? I'll just have to wait and see what inspires me.

Cooking for one is an adventure and making the most of a frugal find makes it even more fun!

2010-04-16T14:48:00.000-07:00

Green Beans - the Budget Lunch

Don't you just love the ads for the .99 meals at those drive-thru places? Well, today I had a .99 meal.

Green beans were .99/lb this week at the supermarket. Mixed with some sautéed pearl onions, this plateful of savory greens was a winner. Granted, I added half a pita bread to round out the meal, but it was homemade, not only superior in flavor to store bought, but only pennies out of pocket, too.

I know that not everyone is into mono meals, or can 'fill up' on a plate of green beans. But if you eat the whole pound, it will hold you for hours. Lots of fiber, great vitamins (a lot cooked away) but it still beats anything from a drive-thru any day.

Wash and tip the green beans. Quickly blanch them in a large pot of salted water. Drain and chill down with ice and water to stop the cooking and keep them bright green. This can be done ahead (store the beans in a plastic bag in the fridge until ready to use).

Sauté a generous handful of frozen pearl onions in a tablespoon of coconut oil. Let them brown a bit, 5 - 6 minutes. Then toss in the green beans, season to taste with salt and pepper and a sprinkling of cayenne. Heat through and enjoy.

This makes a great side dish, of course, but a plate full with sliced tomato or a tossed salad is a filling lunch. Take advantage of the vegetables that are on sale each week. It's easy on the budget and offers great versatility on the plate.

2010-04-11T08:22:00.001-07:00

The Economy of Fresh Foods

Yesterday, I popped into my local produce market to pick up some Florida grown beefsteak tomatoes and these ruby red radishes caught my eye. The greens were so fresh and crisp and the soil clinging to the bulbs was dark and moist. . .radishes unlike those dried up specimens neatly packaged in plastic we so often see at the supermarket.

How could I resist their cry of, 'take me home'?

While radishes are often used as an embellishment to a salad — not something taken too seriously, today I chose to let these beauties star as the main event.

Inspired by an anecdote related by Patricia Wells in Vegetable Harvest, I washed and thinly sliced a few radishes. Using a mandolin would produce more uniform slices, and I would have pulled out my fancy slicer had I been preparing more. But for 3 or 4, I used my faithful chef's knife to achieve fairly thin slices.

With fresh whole wheat pita bread on hand, I sliced a loaf in half making two thin rounds, spreading each with an even coating of softened organic, cultured, sweet cream butter. Then I distributed the sliced radishes in somewhat concentric circles until the entire piece of bread was covered. A sprinkling of sea salt finished it off.

These were quite filling as well as delicious. Accompanied by a welcome glass of light, fruity Cabernet, Sunday lunch was perfect.

Simple fare, to be sure. But with flavors to savor. Inexpensive? You betcha!

The lovely bunch of radishes was only .99!

2010-04-10T06:21:00.000-07:00

Tabbouleh and Hummus

Middle Eastern favorites, both dishes offer great nutrition, super taste treats and assemble easily with a minimum of preparation time, providing great versatility at the table.

There are many variations of both dishes. The basic ingredient in hummus are chickpeas and the basic ingredient in tabbouleh is bulgur. Both deliver super protein. The addition of so many fresh herbs and vegetables in the tabbouleh makes it a nutritional powerhouse.

Hummus is often served as a dip for pita bread, crackers or crudités, or slathered in a pita pocket along with a generous helping of tabbouleh, leaf lettuce and/or sprouts. Leafy greens make a handy vehicle for getting the salads from plate to mouth, limiting the calories.
However you eat these Mideastern staples, they're sure to please.

I love having both on hand for quick snacks and great lunches.

Tabbouleh

1/2 cup fine bulgur

1 TBS olive oil

1 cup boiling water

2 cups finely chopped fresh flat leaf parsley

1/2 cup finely chopped fresh mint

2 med tomatoes, diced

1/2 European cucumber, peeled and diced

3 Tbs fresh lemon juice

1/2 tsp salt

1/4 tsp fresh black pepper

Place bulgur and olive oil in heatproof bowl. Pour boiling water other, stir, then cover bowl tightly with plastic wrap and let stand 15-20 minutes until most of the water is absorbed. Drain, pressing on bulgur to remove any excess liquid.
Add bulgur to serving bowl with remainder of ingredients and combine well. An additional tablespoon of olive oil may be added if desired.

Basic Hummus

2 cups cooked chickpeas or one 19 oz can (drain & reserve liquid)

1/2 cup tahini

1-2 cloves garlic

1/3 cup fresh lemon juice

salt to taste

cayenne or crushed dried chili (to taste)

Puree all ingredients until completely smooth, adding reserved liquid if necessary.

These are easy dishes to make and great to have on hand. When hunger strikes; strike back with a fridge filled with pleasurable possibilities.

2010-04-02T09:43:00.000-07:00

The Joys of a Spiral Slicer

How about making a little go a long way? Trying to lose weight? Fill your plate with colorful, tasty, high water content foods. A little goes a long way when you use the Spiral Slicer, a novel gadget that lets you defy that old admonition "don't play with your food".
I think using the slicer is such fun!

Imagine filling a bowl using one zucchini, two red radishes and a two inch piece of daikon radish. Adding a bit of zip is a diced green onion. Dressing it? Why not try a very slight drizzle of sesame oil, a few drops of Umeboshi vinegar and a generous sprinkle of black sesame seeds. But there are so many options! Use your imagination and slice up a bowl soon!

The total effect is pleasing to the eye, takes but moments to prepare, and provides a satisfying, low calorie, high fiber lunch.

The radishes remind me of ribbon candy...

2010-03-27T08:10:00.000-07:00

Chili Rellano—An Unstuffed Vegan Version

Once the ingredients enter the mouth, and hit the tongue, do you think our taste buds really know, or care, if the poblano was whole, in tact, sans seeds, when filled with goodies? Heck, no! The pieces of roasted pepper, and in this case, vibrant black beans and rich, chewy rice topped with spicy tomatoes, all blend together to provide a party in the mouth.

Chili rellanos were a favorite of mine for many years, especially as prepared at Paco's restaurant in Orlando. Theirs, too, was a unique take on the familiar traditional poblano pepper stuffed with cheese, dipped in batter and deep fried.

I found a package of 3 beautifully formed poblanos when I shopped last week. My intention was to use them to make the delicious raw version that I haven't made in quite some time.
But when the day dawned cloudy with showers, I decided a tray of warm, comfort food would be just the thing.

I roasted the poblanos for about 20 minutes and then placed them in a bowl and covered them with plastic wrap to sweat. Meanwhile, I cooked a cup of Lundberg Farms mahogany rice, and opened a can of organic black beans, which I rinsed well.

When the peppers had cooled enough to handle easily, I rubbed off the roasted outer skin and then gently removed the stem, sliced each open, and removed the seeds. I had the idea to prepare the chilis as a casserole rather than try to stuff them.

In a 13 x 9 baking dish, which I lightly brushed with a half teaspoon of olive oil (just to prevent any sticking), I spread the pieces of pepper to cover the bottom of the dish. Then I spooned on a layer of the cooked rice, then a layer of the black beans. I topped the beans with a 15 oz can of fire-roasted diced tomatoes.

I covered the dish tightly with foil and let it roast for about 45 minutes in a 350° oven. Non-vegans could easily add some zingy shredded cheese, and vegans who eat faux cheese could add that. A few sliced pickled jalepeños scattered around would add a little zip, too.

It's particularly good with a side of salsa fresca (diced tomato, green onion, cilantro and fresh lime juice) and I can vouch for it being even better as a leftover.

It keeps for several days in the refrigerator and reheats well.

2010-03-21T07:38:00.000-07:00

Citrus Inspired Salad

With juicy ruby red grapefruit plentiful at the market, I was inspired to make a luncheon salad based on an appetizer I'd seen in The Conscious Cook. Tal Ronnen gives instructions along with a handsome image for shiso bites.

Despite no shiso leaves, the components held a lot of appeal and when I came home with a 5 pound bag of grapefruit my lunch became a salad adapted from my memory of Ronnen's appetizer.

Thinly sliced green cabbage or Napa cabbage

Sliced red radishes

Julienned fresh daikon

Red grapefruit segments

Grapefruit juice

Sea Salt

Cayenne Pepper

Sesame Seeds

To serve one, as pictured, I used approximately 1 cup of sliced cabbage, half a dozen red radishes, about a 3 inch piece of daikon, segments from a whole grapefruit with half the juice, a dash of salt and a pinch of cayenne, then sprinkled the top with white sesame seeds. Increase the amount of each item for more servings.

The citrus juice will soften the cabbage a bit if you toss it by itself first and let it rest while you prepare the rest of the salad. Or not, the crunch from the cabbage, radishes and daikon makes a nice change from salads made with soft greens.

2010-03-19T04:20:00.000-07:00

Yakisoba— A New Comfort Food

When we think 'comfort food' we most often think of 'peasant food'. Simple dishes made with inexpensive, plentiful ingredients, that not only satisfy our hunger, but tend to make us feel warm and fuzzy with memories of childhood, gram ma's house, or lean years when we weren't so invested in accumulating 'stuff' but were happy with a hot meal on the table each day.

I recently ran across this wonderful noodle dish in Mark Bittman's minimalist column in the NY Times. Mark made his version with thinly sliced pork, but it could certainly be made with chicken or even tofu.

I chose to make it with just vegetables. Shredded Napa cabbage, carrots, sweet onion, wilted down with minced fresh ginger, then mixed with cooked noodles and a zingy sauce that's easily concocted by opening a few bottles of condiments and stirring together an enhancing combination of sweet, savory, salty and hot.

Like most vegan dishes I make, I thought it was fine without the need for added protein. And finer yet the next day, when I reheated the leftovers. Best, warmed slowly in the top of a double boiler. But then, I tossed the microwave out years ago. The double boiler is my 'go to' method for reheating almost everything.

For a complete ingredient list and step by step instructions, check out Mark's column.

Great food need not be complicated nor expensive, and the preparation need not be difficult nor time consuming. Try some easy one pot/one dish meals. Easy on the cook, easy on the budget, too!

2010-03-16T12:28:00.000-07:00

Cabbage Rolls

With big fresh heads of bright green cabbage on sale at the market this week, I just had to have an old favorite: stuffed cabbage.

I use the same basic stuffing for cabbage leaves as I do for red peppers , but add a little sweet and savory surprise: raisins and olives. In this case, Italian brine-cured Gaeta olives, finely diced and mixed with my favorite Lundberg mahogany rice, diced celery and diced onion and minced garlic.

My friend, Helen, gave me a jar of the olives. Her mother used them in her stuffing for peppers, but instead of rice, she used bread as a base. Gaeta olives are often dry cured, which makes them very black and wrinkled, or brine cured which leaves them dark purple and smooth skinned, much like a Kalamata olive, which would be a good substitute.

I used the big bright green outer leaves of the head for stuffing. After washing them well in cold water, I let them sit in a wide pan of hot water to soften them. Cutting out the center hard stem makes the leaves easy to work with. Treat the leaf as you would a tortilla for stuffing a burrito. Lay it on a flat surface, put a couple of tablespoons of filling about a third of the way up the leaf (use an amount of filling to match the size of the leaf. Too much filling and it will pop open) then roll up and fold in the sides. Place the roll, seam side down, in a baking dish.

The rolls should cook with some liquid. They can be steamed or simmered on top of the stove, or as I prefer to do it, the lazy man's way, covered and baked in a 350° oven for about an hour.

I like a bit of tomato sauce in the braising liquid. On this occasion, I used a cup of diced tomatoes which had been cooked down with garlic and herbs (leftover pizza topping). I added the cup of tomato sauce to 2 cups of very hot veggie broth and poured that over the stuffed rolls. I had a bit of filling leftover, so as not to waste, I spread that evenly over the rolls before adding the sauce. A can of tomato sauce stretched with veggie broth would do as well, or just broth without the added tomato is fine, too.

This is another easy meal that adapts to what's on hand and is easy to make with a little practice.

2010-03-08T11:27:00.000-08:00

Leftovers AGAIN?

Here's a quick, light lunch made with a little imagination and some great leftovers.

Ya gotta love those leftovers—often a treasure trove tucked in the fridge.

As a kid I shuddered to eat the same foods reheated time and time again. My mother cooked food in huge quantities on a Sunday and we ate it, reheated over and over throughout the week. With each reheating the vegetables became mushier and mushier and the flavors lost their initial appeal.

For years afterwards, as a grown-up out on my own, I refused to cook 'too much'. Often not having quite enough for seconds or extra if anyone dropped in. Ask my sons.

But as the years have gone by, or perhaps as I've grown wiser with age, having extras tucked in the fridge has become a boon.

Take today, for instance.

Remember the roasted cauliflower from one night last week? And how about that great melange of Swiss chard with onions and raisins? Here they are, again, served cold, stuffed into crisp pockets of Boston lettuce, drizzled with a fresh batch of Angela Elliot's Satay sauce.

See how these things all come together for good?

A little imagination coupled with some tasty leftovers can be magic.

2010-03-02T10:01:00.001-08:00

Red Swiss Chard

A fridge filled with leftovers is often one of the big advantages to cooking. Today was one of those days. I'd picked up a lovely big bunch of red Swiss chard at the produce market and knew it couldn't linger much longer before being used up.

As I wondered how best to use it, I thought of greens and beans, or greens and grains and knew the slightly bitter greens would do well balanced with a little something sweet and perhaps a little acidity.

The fridge held the answer. I had some leftover thick, spicy marinara sauce that I'd made for pizza topping and a bowl of baked quinoa. All I had to do was clean and cook the chard and then assemble a tasty lunch.

The stems require a bit more cooking time than the greens. Separate the thick stem from the greens and then slice the stems crosswise into small pieces. These I sautéed with a diced sweet onion and two cloves of garlic, finely minced. I started the onions in 2 tablespoons of olive oil in a large 14" sauté pan to give the greens plenty of room to wilt down once they were added.

When the onions became fragrant, I added the sliced stems and a dash of water, covered the pan and let them sweat for a few minutes, then uncovered and added the minced garlic. Continue cooking the stems and onions until they become tender but not mushy. Meanwhile, stack the greens, roll up and slice into ribbons (chiffonade). Add to the pan tossing with the stems and onions. I added 1/4 cup of dry white wine (water or veggie broth are fine as an alternative). The greens cook down very quickly. While this was happening, I toasted 1/4 cup of pine nuts in a dry pan and measured out 1/4 cup of dark raisins.

When the greens are just about wilted, add the raisins tossing to mix everything and add salt and pepper to taste.

I chose to plate the combination using a mold and layering, first some marinara sauce, then the quinoa with a spoonful of sauce over top. Then I packed on a generous portion of the finished Swiss chard. I sprinkled the portion liberally with pine nuts.

It looked lovely but tasted even better.

The Swiss chard alone makes a wonderful side dish. Don't be afraid to combine it with grains or beans or even sweet potatoes for a quick flavorful meal. Rice and chard rolled up in a tortilla with a big dollop of spicy salsa is another super way to use these greens.

2010-02-28T07:17:00.000-08:00

Roasted Cauliflower

Cauliflower, prepped and ready to roast.

The March issue of Food & Wine offers some great ideas for serving familiar foods with an ethnic flair. I often roast cauliflower, but it never turns out quite as soul satisfying as this version which appears in a section called Thai Recipes for Health and Happiness, recipes by Su-Mei Yu, chef and owner of Saffron in San Diego.

With an intro that briefly explains Thai traditional beliefs that the world is made up of four elements: water, fire, earth and wind, the author of the article, Emily Kaiser, using some of Yu's recipes, gets right into examples of how the key to balance and physical health lies in cooking and eating the right ingredients based on the weather.

While the section covers more than just vegetables, it was the vegan recipes that caught my eye. Particularly the roasted cauliflower. There's also directions for a roasted mushroom dish that I plan to make soon.

For some great ideas to add some spice and new life to everyday meals, check out the current issue of Food & Wine. The emphasis this month is on healthy cooking. Word is getting out, isn't it? Many of us are wising up. What we eat or don't eat will greatly affect our health and wellbeing.

This spicy roasted cauliflower is a far cry from the blah 'health food' of yesteryear!

Yu roasts the cauliflower with spices and serves with slivers of kumquat, shallot and fresh cilantro. I breezed along with no shallots and no kumquats yet still had a fragrant, spicy rich dish.

Toast coriander seeds and white peppercorns until fragrant. Allow to cool, transfer to spice grinder then grind to powder. Mix spices with minced garlic, turmeric, crushed red pepper and olive oil, then toss with cored and separated cauliflower florets cut into one inch pieces.

Spread out on baking sheet and roast at 400° for about 25 minutes. Season lightly with salt and then add chopped cilantro, thinly sliced shallots, and chopped kumquats to serve. Check out the March issue for complete details and more great recipes.

2010-02-26T14:36:00.000-08:00

Little Lettuce Wraps

As an appetizer, mid-afternoon snack or salad course, lettuce wraps are a fun change from the same old, same old mixed salad. Cups of crisp Boston lettuce are perfect for rolling around other fresh crisp vegetables. These are simple — incorporating slivers of sweet red bell peppers and snow peas dressed with a lively Satay Sauce, courtesy of Angela Elliot's fabulous little volume, Alive in 5. I'm sure I've raved about Angela in the past and even sung the praises of her Satay Sauce.

Angela's printed instructions for the sauce calls for freshly squeezed orange juice. I personally like the tart taste of lemon juice instead, and add a tablespoon of rice wine vinegar to the mix as well. Mixing a few great ingredients in a little bowl produces a fabulous dipping sauce in minutes. It's a simple combination of tahini sauce, miso, citrus juice, nutritional yeast powder, a bit of agave and a dash of tamari and the kicker - cayenne.

Adding Alive in 5, a little volume of raw gourmet meals, to your recipe collection will give you the 'go to' resource to help produce great ideas quickly. Angela's instructions are five minute wonders.

Light and lovely - fresh veggies with a saucy dip!

2010-02-21T08:27:00.000-08:00

Stuffed Red Peppers

Lundberg Farms' mahogany rice is a favorite of mine. An interesting blend of black and cocoa colored rices that cook up chewy with a rich, almost meat-like, flavor. This rice makes a wonderful vegan base for stuffing vegetables.

I cooked the rice according to package directions; 1:2 rice to water ratio. After 45 minutes the water was absorbed and the rice was tender yet chewy. Meanwhile, I diced, then sautéed a medium yellow onion, 2 carrots, a stalk of celery and 2 cloves of garlic in a tablespoon of olive oil.

As the vegetables softened, I added half a dozen chopped button mushrooms and a few minced black olives (5-6). A dash of water kept things from sticking as the veggies cooked and then covering the sauté pan for four or five minutes allowed them to steam a bit without having to add any extra oil.

When the carrots in the mixture were crisp tender, I combined the veggie mix with the rice. This is a forgiving recipe. Add spices or flavorings or other vegetables which appeal to you. For a hint of Mexico, a bit of cumin, oregano and some chili powder would be nice. For an Italian flair, a tablespoon of tomato paste, a bit of Italian herb mix and perhaps a dash of red wine instead of water for sautéing and steaming the veggies. So many options!

I cut the peppers in half lengthwise and stuffed them with the rice mix. I like a sweet and sour tomato flavored sauce with stuffed vegetables. A simple technique is to use a small can of tomato sauce and add a pinch or two of brown sugar and some vinegar.

I had a bit of homemade tomato soup in the fridge. I extended it with some veggie broth to make a full cup and added a teaspoon of raw sugar and 2 tablespoons of apple cider vinegar. Tasted good to me, and I knew it would cook down and mellow out as the peppers baked. Using a cup of vegetable broth alone would be fine, too. The peppers need moisture as they roast. The drippings are great at serving time— spoon some over each pepper.

Use a baking dish that will accommodate the stuffed peppers without overcrowding but small enough to allow them to 'hold each other up'. Pour the liquid you choose to use into the bottom and around the peppers - about a quarter to a half inch of liquid is fine.

The peppers roasted, covered for 45 minutes, and then uncovered for another 15 minutes in a 350° oven. I served them with some steamed greens (broccoli rabe) to kick up the nutritional level while adding a lovely color balance and offering the taste buds more to savor.

2010-02-19T10:33:00.000-08:00

With an A.L.T. Who Needs Bacon?

The familiar favorite sandwich, bacon, lettuce and tomato has had many incarnations.
I recently read about bacon, lettuce and asparagus, as an alternative. Vegans leave out the pig part and often add some interesting extras. At least I do.

Instead of a salad bowl today, with freshly made whole wheat pita at the ready, I decided to stuff my salad in a pocket.

I thinned some cashew cream with a bit of horseradish and a few drops of rice wine vinegar, then generously dressed diced tomato, red onion, avocado and ribbons of Boston lettuce. A pinch of sea salt, a grind of tellicherry peppercorns and I had a messy marvel!

2010-02-17T06:21:00.000-08:00

More Grains and Greens

Influenced by Judith Jones' The Pleasures of Cooking for One, I've been on a grains kick. Here's quinoa (keen-wa) simply cooked with a bit of lemon zest and lemon juice and a pinch of salt. Following Ms. Jones' suggestion, I toasted the grains before mixing with water to bake. So simple, yet so good!

Since the oven was on, it was a perfect time to give roasted asparagus a try with a sesame vinaigrette. We're looking at about 30 minutes from start to finish here for a taste tempting meal. Easy to do, extremely simple in its preparation, but there's nothing simple about the complex flavors a few interesting ingredients can deliver.

There are many meat and dairy inclusions in Jones' book. But I like reading recipes regardless, and always come away with ideas that can easily be adapted and applied to a vegan menu. The sesame vinaigrette is a great example. This lively dressing would make a great dipping sauce for vegetarian sushi or summer rolls, an interesting dressing for a cabbage slaw, and it would be equally good if used to liven up steamed vegetables. A simple mix of sesame oil, tamari, rice wine vinegar and (shh...sugar). Easy to skip the sugar and punch it up with something hot, like a sprinkling of crushed red pepper flakes, perhaps?

The beauty of Jones' book is she's done all the work of downsizing portion sizes and ingredient lists yet it's easy to double if you're cooking for two.

This is a super book for singles, or couples, to add interest to everyday meals. Getting into the kitchen and actually cooking is a simple pleasure, and almost a lost art, that can even be enjoyed when cooking for one.

2010-02-15T04:16:00.001-08:00

Grains and Greens

This has been a very cold winter in Florida. With temperatures hovering in the mid to high 30's in Central Florida, it's a good time to experiment with a variety of grains.

I've found that green vegetables and whole grains combined with an interesting sauce or spices makes a satisfying, nutritious meal. Experimenting with grains that we don't normally use expands our menu repertoire, while having the additional advantage of adding a bigger and better variety of nutrients to our daily meals.

This was a quick and easy one bowl meal. Soba noodles (buckwheat) tossed with asparagus and red onion in a lively, spicy peanut sauce. Add a dusting of minced fresh cilantro to give the cooked dish a lively lift.

This was a meal for one. Increase the amount based on how many will be eating!

Half a red onion, cut in small wedges
Handful of young, tender asparagus, cut in 2" pieces

Sauté over medium heat in a little water until crisp/tender. Add a sprinkling of sea salt and freshly ground pepper. Meanwhile, cook a portion of soba noodles in boiling water according to package directions. Drain, rinse and toss with veggies and your favorite peanut sauce. I make a standard peanut dressing using almond butter rather than peanut butter. Remember that peanuts aren't nuts, they're legumes. They also have a reputation for being roasted with mold and contain the insidious aflotoxin.

I posted a green beans and soba noodles dish a couple of years ago based on an inspiration from Heidi Swanson's blog with the directions for making almond dressing.

What I love about a one bowl meal like this is the ease of preparation and the little time it takes to have a delicious, satisfying meal to sit down to. Granted I had the dressing left over from a Thai meal I made the other day. Aren't leftovers fabulous? Even having to whip up a little bowl of peanut dressing, while the veggies lightly cook, is fast and easy.

Notice this dish is oil free. Not fat free, the almond butter is a high calorie food. But it's a good fat and provides the protein that meat-eaters are forever clamoring for.

Lemon quinoa and broccoli are on my mind to make soon. Having browsed through Judith Jones' book, The Pleasures of Cooking for One, I'm inspired to work my way through a variety of whole grains, incorporating them into one dish meals with greens. A great project for this chilly winter weather.

2010-01-24T08:18:00.001-08:00

Sauteéd Kale with Nuts

As I rearranged and cleaned out the refrigerator this morning, I found a bag of kale tucked behind some larger things that I'd forgotten about this week. I do believe I intended to make a white bean and kale soup, but forgot all about it. A reminder that it's smart, practical and economical to write up a menu or at best, a list of things you plan to make each week based on the fresh produce you find at the market. I usually do. Or at least make a mental note of meals I'll prepare with the goodies on hand. Even with the best of intentions, the kale was forgotten. To prevent another lapse and a loss of good produce, I decided to wash and steam the bunch of kale on the spot, intending to have it as a side dish with my lunch.

I sliced up a small yellow cooking onion and started that in a sprinkling of water in a shallow sauté pan. Once the onions had begun to soften a bit, I added the washed and chopped kale, then covered the pan for a few minutes. When the kale had begun to wilt down, I removed the cover and drizzled on about a generous teaspoon of olive oil, a bit of sea salt and some freshly ground pepper. Tossing it all about in the pan with a pair of tongs, the kale was ready within minutes. In fact, it really got away from me and didn't turn out as bright green as I usually make it. But nonetheless, it was mighty tasty!

I had some toasted walnut pieces and pine nuts from previous meals in a plastic bag in the fridge. They made a super topping adding flavor, crunch and great nutrition. The dish of kale, a piece of whole wheat pita and a pouring of Cabernet made a wonderful lunch.

Letting one interesting vegetable star at mealtime is a nice change. Fuss-free meal preparation makes eating well easy.

2010-01-18T13:51:00.000-08:00

Baked Eggplant

Isn't it amazing? Here's a lowly eggplant bought on the cheap — .60! A little creative breading courtesy of a lesson from Cook's Illustrated, and a bit of leftover marinara sauce. Abra Kadabra—two meals for one person, or a dish to serve two. Your choice.

Sunday dawned clear and sunny but I was nursing a bit of a head cold and once again felt the need for comfort food. A green smoothie, then lots of freshly squeezed orange juice mixed with acerola cherry powder was the mainstay of the morning. But as lunch time approached, the old "feed a cold; starve a fever" wisdom kicked in. What to eat?

The fridge held several possibilities. Half a quart of leftover marinara sauce was inviting. How best to use it? I'd picked up a small eggplant at the produce market earlier in the week and it was crying to be used. Its sell-by-date was fast approaching.

Some time back, I learned to bread eggplant in a manner that uses little oil and produces a crunchy-crisp result. The lesson came from watching Chris Kimball on PBS. I've done this oven roasted eggplant method many times and I love it. But when I checked the cupboard for panko or even plain bread crumbs, I came up pretty empty handed. All these months of eating mostly raw and certainly nothing fried, meant I'd not kept stock of things like bread crumbs. I did find a few tablespoons at the bottom of the panko box and another few tablespoons of mixed Italian bread crumbs, and fortuitously, I just happened to have the end of a loaf of homemade whole wheat bread. Turned out to be a winning combination. I quickly turned the bread into crumbs in the food processor and mixed the three different types of crumbs together to produce about a cup and a half of crumbs to do the job of breading the eggplant. Another example of improvising. But for ease of assembly, go the easy route, use panko crumbs.

Here's How:

Set the oven to pre-heat at 400° and place a baking sheet in the middle third of the oven. Coat the sliced eggplant, first in white whole wheat flour, then in eggwash (I used an organic, free range, Omega 3 egg - not exactly vegan!) and then in the crumb mixture. Place each breaded slice on a rack. Once that is done and the oven is hot, carefully remove the hot baking sheet from the oven, add 2 tablespoons of olive oil, then tilt the pan to cover. The breaded slices are then placed on the hot sheet and into the oven they go for 15 minutes. Then carefully turn each slice and continue baking for another 15 minutes.

The eggplant I used produced 8 -1/2" slices. I figured they would fit comfortably in a 13 x 9 baking dish. I warmed the marinara sauce, thinning it a bit to extend it, and placed a light coating in the bottom of the baking dish. When the eggplant slices were done, I placed each in the dish. Six fit in one layer, and the remaining two sat top and center of the bottom layer, right over the spaces. The idea is not to crowd the dish keeping the crisp coating from getting soggy during the final baking.

I placed a tablespoon or so of sauce on top of each slice and then returned the dish to the hot oven for another 20 minutes. The final dish was super even without cheese. Remember, dairy is a no-no if you're seeking a healthful lifestyle. Extra sauce can be passed at the table.

Another economical meal that sacrifices nothing in the way of flavor in favor of a healthy meal.

2010-01-16T10:16:00.001-08:00

Peppers and Potatoes

A vegan's idea of comfort food is a wee bit different than that of the average omnivore. I remember the days when pot roast with gravy rang my bells. As an adult it was deliciously transformed into a slow cooked boeuf bourguignon. The gravy enriched with a full bottle of burgundy. Granted, a cheap bottle!

Mac and cheese wasn't one of the addictive meals I grew up with, so as an adult, it never became the sentimental 'go-to' comfort dish it was for so many of my friends. But I loved baguettes stuffed with potatoes, onions, peppers and sausage. I gave up the sausage, and have forgone the big, white crunchy baguette — but I still indulge with the potatoes, onions and peppers.

I no longer fry them up in a lot of oil, but instead, roast them off in a hot oven with just a wee bit of olive oil. Stuffed in a whole wheat pita pocket (home made) that's slathered with hot spicy mustard, this is, to me at least, a feast! Real comfort food.

Fresh from the oven - 2 russet potatoes, 1 large red bell pepper, 1 sweet onion, a small jalepeño pepper and a couple of sprigs of fresh rosemary with a dusting of sea salt and freshly ground pepper— a super side dish or a fabulous sandwich stuffing!

Whole wheat pita bread - simply made with flour, water, yeast and salt.

Humble comfort food - just what's occasionally needed.

Easy on the budget while delivering a big taste treat.

2010-01-15T06:24:00.000-08:00

Lentil Chili to the Rescue

While there have been colder places around the country since the beginning of the new year, it's been too cold for my taste here in Orlando recently. The frosty air that lasted throughout the day, not just early morning as usual in the winter, had me at the kitchen counter, knife in hand, making many mounds of mirapoix as the flavor starter for one soup after another.

Years ago, I occasionally made a big pot of lentil chili following Molly Katzen's instructions from one of her Moosewood cookbooks. I no longer have that particular volume and a search online didn't produce the same version. The one I recall, had a headnote cautioning to be sure to use the full amount of garlic cloves listed, as once cooked, the chili would not be overpowered by 10-12 cloves of garlic.

While hunting in cyberspace for Katzen's version, I found a link to

Heidi Swanson's Pierce Street Vegetarian Chili. It too had an abundance of garlic, but in addition some wonderful heat generating components which were absent from the Katzen recipe.

A quick survey of my pantry and fridge, assured me I had the necessary ingredients to give lentil chili a try. Heidi's recipe makes a giant pot of chili (serves 12). I used approximately half the amounts called for and omitted the chickpeas. The main ingredients in my version included 2 cups lentils,1/2 cup bulgur wheat and 1/2 cup pearled barley.

I appropriately cut back on the accompanying flavorings, but was generous with the garlic (not shown in the image above). The result? A fabulous taste treat. Warm, nurturing, and palate pleasing. Especially if served with a generous drizzle of aged balsamic vinegar.

As Mikey used to say: "try it, you'll like it".

2010-01-12T08:38:00.000-08:00

Roasted Butternut Squash with Rosemary

With frigid temperatures hovering for days here in Orlando, it's been a great time to turn on the oven. For those eager to shed a few pounds, eat healthier, or just serve a different side dish, roasted butternut squash is a great choice—colorful, full-flavored and economical, a trio of reasons to give it a try. Not to mention turning on the oven!

Directions:

Peel the thin hard peel with a vegetable peeler or paring knife, cut the squash in half lengthwise and scoop out the few seeds with a spoon, scraping up the soft web-like strands surrounding the seeds. Then dice the squash. Toss with a generous tablespoon of olive oil, salt and freshly ground pepper and use either a sprig of fresh rosemary or a teaspoon of dried. Roast the seasoned cubes in a shallow roasting pan in a 425° oven for about 40 minutes until tender. (pierce with the tip of a paring knife to test for doneness). Turn and re-toss after 20 minutes to allow for even cooking and slight browning.

2009-12-25T13:53:00.000-08:00

Great Green Soup

Christmas day dawned dark and wet. While it wasn't particularly cold in Orlando, the gray sky and pouring rain made one think it was certainly soup weather.

In keeping with the plan to include more greens in my diet, not just green juices and green smoothies, it seemed a perfect morning to pop on a pot of this great green soup.

While recently browsing through the Real Food Daily cookbook, I was taken with the simple directions for a creamy broccoli soup. The magic result obtained from using a few simple fresh vegetables along with some homemade veggie broth always amazes me.

This soup is a marvelous example of the depth of flavor that develops when broccoli, onion and celery are simmered in a simple veggie broth, with a couple of cups of spinach added at the end of cooking, before the whole pot is pureed with an immersion blender. Check out the instructions that include a nifty roasted red pepper crème. That finishing touch elevates this humble soup from a simple sounding peasant meal to an epicurean delight.

As I was making this soup for one and while I do like leftovers, especially soup, I cut the recipe in half and still ended up with a big pot full of marvelously flavored green soup.

You don't have to be a vegetarian to enjoy Ann Gentry's instructive, enlightening and entertaining volume. And if you're in Santa Monica, Beverly Hills or West Hollywood, don't miss the treat of eating at a Real Food Daily restaurant.

2009-12-17T07:32:00.000-08:00

When Life Gives You Lemons????

In this case, 'life', was my friend, Helen. These marvelous Florida lemons came straight from the tree, free of dyes, wax, fertilizer or pesticides.

Notice, they come in various shapes and sizes, some needing more scrubbing than others. But each is sweet (for a lemon) and filled with juice. I look forward to receiving a supply each year. I love to make lemonade - preferably 'soda lemonade'. A combination of freshly squeezed juice, a bit of sweetener, lots of ice, topped off with a generous pour of seltzer water. Holiday fare!

Another quick food tip: Squeeze the lemons and freeze in ice cube trays. The sections in my trays hold a generous tablespoon full. When the cubes are solid, I move them to a zip lock bag and they sit ready at a moment's notice to supply that TBS of lemon juice that so many live food recipes call for.

For the cook — a couple of cubes, reduced down in a hot sauté pan with a dab of spicy mustard, becomes a lively sauce, adding a nice finishing touch to a chicken breast, fillet of fish or better yet, steamed vegetables.

Stock up while citrus is in season - limes and oranges are great to juice and freeze as well.

Lemon juice is a wonderful salad topper - the dieter's salvation - but beyond that - an epicure's secret ingredient to producing a fabulous finishing touch.

2009-10-12T09:49:00.000-07:00

Kale and Avocado Salad

Here's a yummy salad that's quick and easy to prepare and another way to use raw kale other than in a green smoothie.

I was listening to a recent podcast with Karen Knowler. She reminded listeners that she has over 300 'how to' videos on YouTube. So this morning I took a look. One of the first ones I ran across was this simple salad - and with two fresh bunches of curly kale in stock - I decided to give it a try for lunch. Karen is thorough in her how to description and in 6 minutes I felt I could duplicate it with no trouble. You can, too!

The image above is what I didn't eat - the bowl was full and I managed to put away two hefty portions. No shy eater, here. But with calorie light fare such as this, one can indulge.

Ingredients:

Kale

Avocado

tomato

red onion

Kalamata olives

Himalayan Salt or Sea Salt

Lemon juice

Amounts will vary depending on how many you plan to serve. I used about 5 stems of curly kale, one ripe tomato, a slice of red onion, diced, half an avocado and 4 quartered olives. That made two generous servings.

Watch Karen's video for step by step instruction. This is a salad I'll be making often.

2009-09-15T09:26:00.000-07:00

Let's Get Composed

Long before our taste buds get involved, our eyes play a big part in meal satisfaction. If something looks appealing, chances are we'll enjoy the food much more. Variety helps, too. Instead of always serving a tossed salad, occasionally it's fun to plate up the ingredients in an attractive fashion. Producing a composed salad.

My friend, Helen, and I have been hooked on roasted beets, avocado and sprout sandwiches. I've mastered whole wheat pita bread this summer, too. A fresh pocket has been the perfect spot to nestle sliced beets, ripe creamy avocado, juicy tomatoes and zesty crisp mixed sprouts — topped off with a drizzle of the very best extra virgin olive oil and a sprinkling of sea salt.

With this in mind, last evening I used the sandwich components along with a portion of mixed wild greens that I'd lightly spritzed with olive oil and drizzled with a bit of Balsamic vinegar.
The result was a lovely plate of colorful food. A treat for the eye as well as the palate.

2009-09-12T07:06:00.001-07:00

A Taste of Thai

I'd probably be stretching the point to call this raw Pad Thai. The sauce isn't quite the same, but it's reminiscent of Thai dishes with a lovely peanut sauce, a bit spicy, rich and satisfying.

Using my handy dandy Oxo julienne peeler, I made quick work of converting two medium sized zucchini and a long, slim carrot into lovely fettuccine shaped strands. This little peeler is a handy gadget for slivering up broccoli stalks or shaping any hard vegetable into manageable pieces for salads or other dishes.

It makes a lovely pasta or noodle substitute out of daikons, yellow squash, zucchini, cucumbers, etc. Long, hard veggies are perfect for this type of preparation.

I try to plan a bit ahead to allow time for the strands to soak for 30 - 60 minutes in a bath of lightly salted filtered water with a generous squeeze of lemon juice. The lightly acidic water bath helps to soften the strands and also removes a lot of the starch.

After draining the noodles, wrap them in a clean kitchen towel and squeeze out the excess water. The strands are fine to use as is, or they can be drizzled with a little extra virgin oil oil, a pinch of sea salt and sprinkled with sea vegetables or other herbs before adding to a salad or using as a pasta substitute.

I tossed the noodles with a bit of peanut sauce (see recipe below) then scattered sliced almonds and snipped cilantro over the top. It was so tasty, I had seconds!

Peanut Sauce

2 inch piece of fresh ginger, grated into mixing bowl

1/2 cup creamy, almond butter

5 TBS mirin

1/4 cup rice wine vinegar (unseasoned)

2 TBS tamari

1/2 tsp sea salt

1/4 tsp crushed red pepper (or to taste)

Grate the ginger into a medium sized bowl. Then add the remainder of the ingredients. Use a whisk or fork to combine well. Store covered in the refrigerator. Great for salads or dipping veggie nori or rice paper wrapped treats.

2009-09-08T03:36:00.000-07:00

Hibiscus Tea, Cayenne and Hawthorn Berry

a Heart Healthy Happy Hour

Intrigued by an article I recently read at Natural News, I've been having a mid-afternoon cocktail. A shot of cayenne followed by a cold refreshing glass of Hibiscus tea with lime. Believe me, after the cayenne shot, one needs something cold and refreshing!

Paul Fassa has offered some natural suggestions to support heart health inexpensively.

I had a package of dried hibiscus flowers, also known as Jamaica (pronounced ha-my-ka), waiting to be made into a refreshing iced tea after reading about that at Heidi Swanson's
website, some time ago.

The hibiscus tea alone has some interesting health results. Not only is it an ideal thirst quencher, Dr. Andrew Weil is quoted as saying, "Studies have found that people who drank two cups of Hibiscus daily for four weeks lowered their diastolic blood pressure by 12% - results similar to those for common blood pressure medication."

Better tea than drugs any day!

According to Fassa's article, Hawthorn Berry has been used as a tonic for the heart and cardiovascular system for quite some time. It's a natural source rich in flavonoids that has been used successfully for various cardiovascular disorders, including angina (constricted blood vessels), tachycardia (rapid heart beat), and arrhythmia (irregular heart beat). I've ordered the Hawthorn Berry as a tincture, intending to add it to my daily glasses of Hibiscus tea. It also comes in capsule form or a powder that can be made into a tea. Read the full article at Natural News. Or visit the author's blog at http://healthmaven.blogspot.com.

Cayenne had long been known to have a great reputation for its medicinal properties, particularly as a digestive aid. But I was surprised to read that using cayenne in large doses, Dr. John R. Christopher, nicknamed, Dr. Cayenne, said he had stopped heart attacks in progress.

He recommends one teaspoon of cayenne powder in warm water taken 3 times a day. I'm managing 1/2 tsp mixed with about 2 TBS of warm water, once a day! I believe that doing things gradually is a good way to accustom the mind and body to change. I'll gradually up the quantity. Meanwhile, I'm also a firm believer that "something's better than nothing."

That's my afternoon cocktail. Gone are the days when I celebrated the end of the work day with a Cosmopolitan! 'Twas a lovely lift at the end of a stressful day, so I thought. But alcohol doesn't really provide a lift, on the contrary, it's a depressant! And all those empty calories, not to mention the abuse to my hardworking liver.

Try the Jamaica tea, it's light fruity taste is so refreshing with a splash of lime over ice! Even if you skip the cayenne and hawthorn - it still provides health benefits - something no alcoholic cocktail can offer. You can order organic hibiscus flowers and hawthorn berry from Mountain Rose Herbs, if you can't find them locally.

2009-08-28T14:30:00.000-07:00

Savory Smoothies

Lunch or dinner calls for a more grown up version of the standard green smoothie. With a new Blendtec gracing my counter, I've become an absolute smoothie fanatic this week.

Fruit and greens in the morning, blender soups at lunch, fruit ices and iced fruit drinks in the afternoon, you name it, I'm trying it!

Encouraged by the 3HP motor which whispers, "give me your strong and your fibrous - I'll purée them in seconds", I decided to make a savory smoothie for lunch today. With the popular conventional vegetable juice in mind—you know the one that touts 8 veggies—I proceeded to gather fresh produce onto the cutting board.

I actually had 9 items, but I won't count the lone beet green I tossed in on a whim!

This gorgeous green glassful contained eight savory veggies:

cucumber

tomatoes

yellow squash

sweet onion

garlic

jalapeño

parsley

spinach

beet greens

Precise quantities aren't important with something like this. Use what's on hand, fill up the blender jar, add a little filtered water to get things going, if necessary, and whirl away.

If you're not using a high powered blender, start with the softer veggies and water and purée a bit at a time, adding the greens last. It's a filling lunch - fast prep - and a powerhouse of nutrition.

The blender was a gift to myself. Once I tried it, I wondered why I'd waited so long.

2009-08-25T11:51:00.000-07:00

Avocado Soup

Nothing beats the creaminess and sensuous mouth feel of a rich, ripe, fatty avocado, especially when making a raw food soup.

Pushing the window on a green smoothie, I combined directions for a simple Avocado Chipotle Bisque, courtesy of Ani Phyo, published in the Summer issue of Get Fresh magazine, with a heaping helping of dark green romaine leaves.

The result? A thick, creamy richly spiced bowl of refreshing bisque, without a drop of dairy.

A real stick-to-your ribs live food lunch.

To serve 4 (or two very hungry people):

Bisque
2 medium avocados, diced (2 cups)
1 TBS olive oil, hemp oil, or avocado oil
1/4 cup lime juice
2 TBS white miso paste
1 1/2 Tsp minced fresh rosemary or 2/3tsp dried rosemary
1/2 tsp chipotle powder

Topping
1/2 cup diced cherry tomatoes
1/2 cup diced orange or yellow bell pepper

Blend all bisque ingredients with 3 1/2 cups of water until smooth. Divide among 4 bowls and top each serving with 2 Tbs diced tomatoes and 2 Tbs diced bell pepper.

Notes
I added 6 big dark leaves of romaine to the mix and found I loved the thick, creamy texture. Eating my green smoothie in a bowl with a spoon provided a satisfying lunch experience.
I divided the ingredient list in half to make two generous bowls of soup. A thinner soup or a drinkable green smoothie needs just a little more water to achieve the desired consistency.

Ani mentions in her headnotes that a pinch of sea salt can be used in place of the miso and that the bisque will keep for one day in the fridge.

2009-08-22T06:33:00.000-07:00

Stuffed Marinated Mushrooms

I follow Kevin and AnnMarie Gianni's Renegade Health Show each week. It's a great way to gain additional knowledge and insight into the raw food lifestyle by being exposed to many diverse platforms that make up the raw food community. Kevin shares his quest for the healthiest lifestyle through entertaining and insightful interviews with many prominent, health conscious leaders. It's a casual armchair learning experience.

While Kevin and AnnMarie tour the country in their green* motor home, affectionately called, the Kale Whale, we travel vicariously, catching glimpses of the countryside as well as keeping up with what's happening in the raw food world.

Hats off and thanks, Kev and AnnMarie, for delivering a great show daily— come rain or shine; ice or snow!
* I believe the motor home runs on vegetable oil.

Recently, the Giannis visited with Shivie from Team Raw. Shivie graciously shared her recipe for Stuffed Marinated Mushrooms. The walnut/sunflower seed pâté really appealed to me. I was determined to give this a go at the first opportunity. You can watch Shivie make this dish on YouTube, but I'll post the recipe. It's an impressive dish to make for company or an easy dish to bring to a potluck dinner. Or you can do as I did, make a smaller portion to treat yourself. I used 10 mushroom caps to Shivie's suggested 20 and cut down on the portions for the filling accordingly.

I just had to dabble with adding a little sundried tomato and a generous pinch of cayenne to the pâté. That really made it sing! The filling is a marvelous addition to a raw food repertoire. Use it on crackers or as a dip with crudites, as a layer in a nori roll. Endless possibilities, yummy flavor and it's bursting with nutrients.

We had the stuffed mushrooms for lunch served on a bed of shredded salad—a combination of romaine, red cabbage and sweet onion—dressed with a little olive oil and a bit of sweet zinfandel vinegar. The crisp sweet and sour, colorful salad was a great foil for the rich, nutty, brown stuffed caps.

Stuffed Marinated Mushrooms
- adapted from Shivie of the Raw Team

20 Crimini mushrooms, stems removed and saved for filling.

Marinade:
2 tsp tamari
2 tsp lemon juice

Clean mushrooms and add them to marinade in a bowl with a cover. Marinate for 20 minutes or up to overnight. (The longer they are exposed to the acid from the marinade the more they will soften.)

Pâté:

1 cup mushroom stems
1 1/2 cups soaked sunflower seeds
1/2 cup soaked walnuts
1 clove garlic
2 tsp tamari
1/2 tsp salt
1/4 tsp ground black pepper

(I added 2 big pieces of soaked sundried tomatoes and 1/8 tsp of cayenne) jw

Place all ingredients in a food processor with an S blade. Process until filling is well combined and has a smooth consistency. (I found I had to add some liquid. I used a bit of the soaking water from the sundried tomatoes to achieve the right consistency) jw

Brazil Nut Parmesan
1 cup Brazil nuts
1 clove garlic
1 tsp salt

Place all ingredients in food processor and process until fluffy. (Be careful not to over-process.) jw

I didn't make the Brazil Nut Parmesan to sprinkle on top of the mushrooms. But it certainly would be an elegant finishing touch.

Check out the Renegade Health Show and Team Raw for more ideas and great information.

2009-08-21T02:08:00.000-07:00

Raw Tomato Soup

The summer issue of Get Fresh magazine features some wonderful blender soups, courtesy of Ani Phyo.

Armed with an abundance of perfectly ripe, organic, Campari tomatoes, and after a busy day of running around in the Florida heat and humidity, supper time last night seemed the perfect time to give the Essence of Tomato Soup a try.

I'm a big proponent of quick and easy, few ingredients, simple prep type meals. But this tomato soup exceeds all those stipulations by a mile! This easily could qualify as another five minute meal! Actually, after the minute of so of dicing, then blending, I stood there thinking, "is that it?" wondering if I'd forgotten something.

4 cups diced, ripe tomatoes, divided

1/4 cup olive oil

1 Tbs. agave nectar (I used 1 tsp)

1/2 cup basil, sliced into strips (chiffonade)

2 cups water

Blend 3 cups tomatoes, oil, agave nectar, and 2 cups water in blender until smooth.

Pour soup into 4 bowls. Top each serving with 1/4 cup Diced tomatoes and 2 Tbs. basil.

With a fresh batch of spicy kale chips, fresh from the dehydrator, I couldn't resist having a few as zingy accompaniment along with a ruby red glass of mellow Malbec.

So simple; so good!

2009-08-16T12:01:00.000-07:00

Rainbow Salad

Using a variety of deep colors on our plates is an easy guide to ensuring we're getting a wide variety of nutrients. This luncheon salad provides a mix of leafy greens, seeds, a bit of cruciferous, a sprinkle of sea vegetables, legumes, aromatics, as well as a sweet touch. With the dressing, a total of 10 ingredients. Make your salads a meal unto themselves. You're only limited by your imagination and the contents of the refrigerator!

I used small amounts of everything — this was lunch for one. Increase amounts to meet your needs. Salads don't require precise measurements or specific ingredients. Try to include dark leafy greens, aromatics, a vegetable or two, a starch, a bit of sea vegetables and either nuts or seeds. Not only is this a delicious plateful, it's filled with vitamins, minerals, protein and phytonutrients. But the bottom line is, it tastes wonderful.

Rainbow Salad

4 dark Romaine leaves

3 1/4" slices of red cabbage, chopped

1/4 large, sweet red bell pepper, slivered

2 thin slices of vidalia onion - or to taste

1/4 cup chick peas

4-5 sliced baby portabella mushrooms

2 TBS sunflower seeds

1 TBS golden raisins

Generous sprinkle of dulse and kelp flakes

2 TBS extra virgin olive oil

1 1/2 tsp sherry vinegar (or lemon juice or apple cider vinegar)

Toss it all together and enjoy!

2009-08-15T04:01:00.000-07:00

Banana — Bok Choy Smoothie

Wow, is this a neat taste treat!

With a fridge full of fresh greens, I almost had to go 'eeney, meany, miney moe' to choose which crisp, big, dark leafy green would have the place of honor in my morning smoothie.

Look who won!

For a rich, creamy drink, I've found using a combination of fresh and frozen bananas along with a little water, makes a great base for a green smoothie. Not too sweet, yet sweet enough to offset the sharper taste of dark leafy greens.

For a 12 oz drink, I used:

One large fresh banana

One frozen banana

8 oz of filtered water

3 - 4 large leaves from the top of a bunch of bok choy

(save the crisp white bottoms to toss in a salad)

Simple and satisfying !

2009-08-09T12:46:00.000-07:00

Smoothie In A Bowl / Salad In A Smoothie?

For breakfast I had a fruit, berries, and greens smoothie. It was light, delicious, quick and easy.

1 cup filtered water

1 cup blueberries

1 ripe, juicy mango

4 large, dark Romaine leaves

All blended until thick and smooth.

When I opened the fridge at lunch time, I was inspired to use the same basic components to make a big bowl of salad with a couple of additions.

6 dark outer leaves of Romaine

4 lighter inner crispy leaves

1 cup of blueberries

1 diced ripe, juicy mango

2 thin slices of sweet Vidalia onion

Tbs sunflower seeds

1 Tbs raisins

1 Tbs extra virgin olive oil

1 tsp apple cider vinegar

pinch of sea salt

As I crunched my way through this refreshing fruit-based salad, I thought how simple it would be to convert salads to a whole new range of interesting smoothies and smoothies to a vast variety of salads.

A little imagination can turn raw food mealtimes into an adventure. One that not only provides super nutrition, but has a three-fold benefit:

• Enhances our creativity.

• Offers great mealtime diversity.

• Encourages us to use what's on hand.

As I write this, my taste buds tingle thinking about adding a frozen banana to the smoothie and a sliced, fresh banana to the salad. Ah! Endless possibilities . . . let your imagination run rampart!

2009-08-05T13:11:00.000-07:00

Zucchini Pasta with Pesto

I've been vying with the snails for first dibs on the basil leaves lately. I won out this week. The little pot on the patio sported lovely big green basil leaves just begging to be plucked and put to good use. A quick whirl in my mini-processor produced a generous portion of vibrant green sauce to coat the zucchini pasta.

I have a simple Oxo julienne peeler—a $6 investment—that works perfectly for making fettuccine type shards of cukes, carrots, zucchini, yellow squash, daikon, any long hard vegetable. No need to invest in a fancy spiral cutter, this works perfectly.

I soak the strands of raw veggie in lightly salted water for upwards of an hour, if time permits. It helps to soften them and make them more spaghetti-like. But soaking isn't absolutely necessary.

I've found that squeezing the veggie pieces dry, in a clean kitchen towel after draining them, helps the sauce adhere and prevents watering it down.

I made a simple pesto:

1/2 cup pine nuts

1 cup fresh basil leaves

3 cloves garlic

juice from 1/2 lemon

1 Tbs white miso

1/4 olive oil

1/2 tsp sea salt

Whirl it all to a lovely bright green paste in the food processor. Thin with a bit more lemon juice, if needed.

I garnished the dish with a diced tomato that had been sprinkled with lemon zest and 4-5 minced calamata olives. Then topped it all off with some crumbled, spicy kale chips. The kale chips are a great snack and a super addition to add zing to a meal - a tale for another day!

2009-08-02T14:45:00.000-07:00

Mango—Avocado Rolls

Browsing through the latest issue of Vegetarian Times, I ran across a great recipe for a rice paper wrap. The VT version calls for vegan cream cheese and a couple of other ingredients that I don't use or didn't have on hand. But I did have half an avocado left from lunch, a big ripe juicy mango on the counter and a fresh batch of mixed sprouts. And, of course, a package of rice paper wrappers. Within minutes, I had minced some sweet onion, a little bit of jalepeño, a slice of red bell pepper, diced the avocado, and mixed it all together with the juice from half a lime along with a little lime zest. An improvised guacamole that was just a slight variation from the Vegetarian Times instructions.

Rice paper wrappers are softened with a brief dunk in warm water and then a 30 second rest on the work surface. Once ready, I layered on a generous portion of the avocado mixture, then slices of mango, finishing with a heaping of mixed sprouts.

The wrap is a simple burrito wrap. Lifting the bottom portion of the wrap over the filling, then folding in each side and rolling up to complete. A little practice and it's a snap.

The portions given above were just enough for the three rolls as shown. Another good example of using leftovers or what's at hand. Inexpensive, simple, but absolutely delicious.

2009-07-25T08:19:00.001-07:00

Is it a Cracker or a Chip?

Improvising with raw food recipes is another fun-filled benefit of eating foods in their natural state, it's hard to make a mistake.

I've been making various versions of flax crackers since my Excalibur dehydrator arrived on the scene. After the first few times when I followed written recipe directions, I've been experimenting with different herbs and spices, ground flax and whole flax and combinations. This latest version is a mix of almond pulp, from a batch of almond milk, and whole soaked flax seeds. The combination proved a winner with the other flavor additions. They turned out spicy, thin and crispy, a fine stand in for chips, after about 16 hours in the dehydrator.

1 cup flax seeds, after soaking close to 2 cups

1cup almond pulp

4-5 pieces sun-dried tomato, soaked until soft (reserve soaking water)

1 large clove garlic

1/2 cup parsley, minced

2 TBS tamari

juice from one lemon

1 heaping tsp Herbs de Provence

dash of cayenne

pinch of sea salt (taste first - add if needed or desired)

Process all to an even wet paste (thin with tomato soaking water if needed). Spread evenly over 3 - 4 sheets (Teflex or parchment paper) onto dehydrator trays. I spread the mix very thinly, approximately 1/8" thick. Score the batter in desired shapes and sizes with the edge of the offset spatula used for spreading.

Dehydrate at 115° until top side is dry enough to turn over (approx 7 -8 hrs). Turn, remove Teflex or peel off parchment paper, and continue drying on mesh trays at 110° until the desired crispness is achieved (6 - 8 hrs.)

When done, break along perforations, allow to rest a bit at room temperature, to be sure chips are completely dry, before storing in an airtight container. In my experience, these keep very well for a couple of weeks at room temperature.

Great for snacks, perfect for dips, or crumble over a big green salad.

2009-07-23T03:14:00.000-07:00

Faux Foie Gras?

Just saying faux foie gras has saliva slithering over my lips and down my chin. In my meat eating days, I was not a liver lover regardless of how it was prepared or by what cachet it was called. But when I scooped out portions of my latest seed pâté, I realized it had the same color and texture as the glamorous, glorious, French favorite, foie gras aka duck liver!

Nut and seed pâtés can be as simple as soaked sunflower seeds, lemon juice and seasonings or as complicated as using expensive nuts, a long list of aromatics, vegetables, herbs and seasonings. Whichever route you go, having a basic bowl of pâté in the fridge is a lifesaver when hunger pangs ping or when one just doesn't feel like fussing with a meal. Slathered on leafy lettuce, stuffed onto cukes, celery stalks or zucchini spears, a pâté fills the bill for quick and easy snacks or light meals providing both taste satisfaction and super satiety.

This latest batch was simply made with:

1 cup soaked, sprouted, inexpensive sunflower seeds
1/2 cup almond pulp (left over from a batch of almond milk) optional
3 soaked sundried tomatoes
1 soaked sundried chipotle
3 thick slices of sweet onion
1 clove of garlic
juice from one lemon
1 TBS tamari
enough soaking water from the tomatoes and chipotle to achieve the desired consistency.

A few pulses in the food processor produces a nice chunky texture, a bit more processing delivers a paste. Mix it to your liking. This simple basic pâté is a great starter recipe and one to have on hand for a 'quick fix'.

2009-07-20T02:21:00.000-07:00

The Oft Neglected Beet

Jessica Rosen visited us recently, and brought with her the idea for a fabulous sandwich combination—beets and avocado.

One of my favorite sandwich combinations is tomato/avocado/sprouts. Beets and avocado had never occured to me. I think beets are perhaps a vegetable often neglected, avoided or in many cases, even untried. An old-fashioned vegetable in the same category as turnips, parsnips and rutabagas. Something ones grandmother or great-grandmother might have cooked. No beets in sight at the fast food drive in windows, that's for sure.

On the last day of Jess's visit, I joined her and her mother, Helen, for a marvelous impromptu lunch combining it all: tomatoes, avocado, sliced beets, and mixed sprouts served on fat slices of Helen's freshly baked whole wheat, crunchy crusted baguette, drizzled with drops of extra virgin olive oil. This was a big hit and a fun project to eat. Best done family style with the individual components plated separately allowing each diner to stack her own baguette slice. Messy? Oh, yes. But worth every drip and each swipe of the napkin. If you try this, I'd advise using paper napkins. The beet juice is a real stainer.

The memory of that taste treat begged for an encore. With freshly baked whole wheat pita on hand, it was a snap to split one open and layer in juicy slices of red, ripe tomato, a couple of slices of cold, roasted beets, slivers of sliced Haas avocado, all topped with a big handful of freshly grown mixed sprouts. This messy sandwich made a fabulous supper treat.

Either bread choice makes a good sandwich, whether you choose open faced or closed. And the rich flavor combination of beets, avocado and tomato, tossed with a big bowl of dark leafy greens, dressed in a light vinaigrette, would make a super salad for a gluten free feast.

Live it up! Add beets for a new taste treat.

2009-07-14T09:46:00.000-07:00

Broccoli in Hoisini Sauce

adapted from Russell James

http://www.therawchef.com/

I suspect most raw foodies are familiar with the creative genius of Russell James,the raw chef who develops some of the most interesting gourmet raw food recipes. On the whole, gourmet raw foods are probably best kept for special treats or when entertaining guests as they do require a bit of planning and a lot of prepping and often, hours and hours of dehydrating.

However, I've found that by adapting a few of the steps, sauces, or other fancier preparations into everyday meals, I can add a whole new dimension to simple raw foods.

Russell James has several fabulous raw food prep books and he sends out great blog posts with FREE recipes like this broccoli hoisini. Check out his website and sign up for the blog/newsletter. I guarantee it will give you some great new ideas to expand your raw food repertoire. This broccoli dish is a great example. I've adapted it to serve me for lunch, but I can't wait to follow the complete directions for the original dish. Russell's dish includes instruction for making parsnip "rice" to round out the dish and his broccoli is dehydrated a bit before adding the sauce. That will be a weekend endeavor. Meanwhile, I enjoyed a whole new take on broccoli salad. Thanks Russell, you're a creative recipe genius.

I marinated the broccoli along with sliced button mushrooms and sliced Vidalia onion for a couple of hours at room temperature and then whisked up the sauce to dress it, turning it into a variation on broccoli salad but with a completely different take on the flavorings.

For the original recipe, which is a simple preparation for a great, gourmet raw dish, check out Russell's newsletter. Meanwhile, here's my adaptation.

Ingredients: One head of broccoli, florets only, 8 oz sliced button mushrooms (or mushrooms of choice); half a large Vidalia onion, sliced into half moons. Marinade: 2 TBS lemon juice;3 TBS olive oil; 1 TBS tamari.

Mix all ingredients together in a large bowl. Let sit covered at room temperature for an hour or two. Or refrigerate until ready to serve.

Sauce: 1/4 cup tahini; 1 tsp lemon juice; 1 tsp agave; 1 tsp apple cider vinegar; 3 tsp tamari; 1 minced clove garlic; 1 small chili without seeds; 1TBS chopped fresh ginger. Blend in high speed blender or whisk thoroughly by hand. Thin with a bit of filtered water until the right consistency.

Mix with broccoli when ready to serve.

2009-07-08T14:28:00.000-07:00

Pseudo Samosas

It may be stretching it to call these roll-ups samosas. Where are the potatoes? Where is the crunchy deep fried crust? Where is the zingy green sauce?

A raw foodie will go that extra imaginative mile to call a dish by its favorite cooked food name, I guess. This was a first attempt at capturing the spicy memory of a favorite street food — the simple samosa. Encouraged by similar combinations I've been reading about, particularly in Matthew Kenney's book, Raw Food, Real World, and with a head of cauliflower beckoning to be used, I tossed together this spicy melange of cauliflower, peas, cashews and spices.

Instead of potatoes, peas and a spice mix cradled in a tender whole wheat flour crust, then baked or deep fried, here's a fresh mix of cauliflower and peas processed with a clove of garlic into small bits, then dressed in a sauce evoking the flavor memory of samosas using a tablespoon of garam masala, another of freshly minced ginger, and a generous helping (about 2 tsp) of Penzey's blend of hot curry powder, all puréed together in the blender with 1/2 cup cashews and one cup of filtered water.

I spread the wet mix onto a large dinner plate and placed it in the dehydrator at 115° for about 4 hours. This softened up the cauliflower a bit and also dried out the mixture. The finished dish was moist but not runny.

When dinner time rolled around, I washed three large dark green outer leaves from a head of romaine, sliced out the crunchy stem (don't waste it, nibble on it while proceeding) then sliced each leaf in two along the stem line.

Place a heaping tablespoon of filling on a leaf piece, wrap the skinny tail up over the filling then continue wrapping, much like a burrito fold. I used the peanut dressing I've posted before to accompany the rolls. It was a bit difficult to actually dip the rolls. Using a teaspoon to drizzle the sauce onto the rolls as I ate was much less messy. However you do it, it's fun and pretty tasty!

2009-07-04T08:38:00.000-07:00

More Veggie Sushi

I'm forever learning new tricks which keeps eating fresh and fun. I recently read about spreading a little wasabi paste directly on the sheet of nori before adding ingredients. That really works well. Here is a quick pre-lunch snack I made this morning.

Making a quick roll up is fast and easy after you've done it a few times. The bamboo rolling mat makes a pro out of any novice willing to give it a go. Practice makes perfect. Watching a couple of YouTube video demonstrations certainly helped as well.

I mixed a generous teaspoon of wasabi powder with a little water to a smooth, spreadable consistency. Spread that over the bottom half of the sheet of nori and then topped it with a layer of nut/seed pâté, slivered cucumber, red pepper, avocado and mixed sprouts. A quick roll up, then slice into segments and sprinkle with sesame seeds. No dipping sauce needed.

A few odds and ends become a tasty snack in minutes.

2009-06-25T09:18:00.000-07:00

Ready To Roll

A quick easy lunch or snack. . . another application of that versatile nut/seed pâté posted earlier.

Here it is packed onto a sheet of nori, topped with slivers of red bell pepper, cucumber and mixed sprouts. Any thinly sliced crisp veggie would work well.

Faster than spreading peanut butter and jelly on Wonder bread. Yikes, do people still do that?

Rolling is easy with the aid of a bamboo mat — do it a few times and you'll be a pro. Dampen the edge of the nori with a little water on your finger to seal the roll and voila!

I didn't use a dipping sauce or sesame seeds with this version. But you certainly could.

2009-06-21T09:09:00.000-07:00

A Light Lunch

A trip to the produce market produced some lovely little deep red and yellow tomatoes. The true color of the red ones, was more of a maroon, not captured by the camera. I longed for some green zebra striped tomatoes but was happy to find these as well as some little orange ones, which I devoured standing over the sink, the tomato in one hand, the salt shaker in the other. Shhh.

I had a bit of nut/seed pâté left in the fridge. It made a nice filling for a big, crisp lettuce leaf along with some mixed sprouts. I included a little sliced avocado with the tomato—one of my favorite combinations.

I chose to lightly drizzle a few drops of extra virgin olive oil and a few drops of balsamic vinegar onto the plate as I wanted the fresh flavors of the produce to shine through. I thought a heavier dressing might overpower the delicate, sweet taste of the tomato. I used a generous sprinkle of sea vegetables for the mineral content as well as the aesthetics.

Taking the extra minute or two to plate food attractively adds to the enjoyment and puts a little extra emphasis on each delicious component. Composed salads are a nice change from the ubiquitous tossed salads.

Take another look at this fun plate of food!

2009-06-16T09:23:00.000-07:00

Raw Chili Rellanos

With temperatures already in the 90's in Central Florida, what better time to make a transition to raw, whole foods? Tasty, tempting, quick and easy — fruit and vegetables starring at every meal can be as simple as eating a bowl of fruit or a big green salad or as fancy as preparing some gourmet raw recipes.

I chose to make a nut & seed pâté with a Mexican flavor*, then stuffed it into Poblano pepper halves. The stuffed peppers make a great appetizer or a quick fix for lunch or supper, accompanied by a big salad of dark leafy greens, crunchy cabbage and sweet onions.

Or you can expand your raw food kitchen skills and take those Chili Rellanos a step further.

Here they are with a puddle of raw marinara sauce and a scattering of mock cheese. They spent an hour or so in the dehydrator, which softened the raw pepper a bit and warmed up the pâté and sauce. A nice little gourmet touch for guests or as a special treat for ones self.

* following the basic nut and seed pâté recipe in the last post, I added a dried chipotle to soak with the sun-dried tomatoes. Added a half cup of chopped fresh cilantro and a generous pinch of Mexican oregano to the mix for a little change of flavor.

Raw Marinara Sauce

Combine in a blender or food processor: 4-5 plum tomatoes, 2-3 soaked sun-dried tomatoes, a large clove of garlic, a generous helping of fresh parsley and basil (or use 1 TBS dried Italian herbs), a pinch of sea salt, and a teaspoon of agave nectar (optional) to offset any bitterness from the tomatoes. Add enough filtered water to achieve a thick purée. Taste for seasonings, adding more if necessary. Letting the sauce sit for 2 - 4 hours, if time permits, allows the flavors to marry. Or it can be made ahead and refrigerated in a covered container.

2009-06-10T08:12:00.000-07:00

Nut and Seed Pâté with Raw Veggies

Looking for tasty appetizers or a light lunch?

Save the pulp when you make nut milk and turn it into an interesting pâté— perfect for a dip or use it to stuff lettuce wraps or as the first layer in nori rolls.

After making a quart of almond milk, I had a scant cup of almond pulp. I decided to improvise a little pâte with it and it turned out to be the highlight of a raw veggie meal. I tucked some on fresh cabbage leaves and rolled up, dipped sugar peas in it and slathered sweet red bell pepper strips with a generous helping. Fun to eat with lots of crunch, great zingy flavor and a wide spectrum of nutrition.

Pâté

1 cup almond pulp (residue from making almond milk)

1 cup raw sunflower seeds (soaked 4 hours)

3-4 sundried tomatoes (soaked until soft)

1/2 cup fresh parsley

1 clove garlic

1 - 2 shallots (or substitute green onion)

juice from half a lemon

1 Tbs tamari

pinch of sea salt

pinch of cayenne

Combine all in food processor, scraping down sides to incorporate all into a fine pâté. Thin with more lemon juice or a bit of water if needed to achieve the right consistency.

2009-06-01T09:05:00.000-07:00

Live Food Adventures

These aren't your same old same old (so-so) salads.

Eating a diet consisting primarily of live foods can be quite an adventure. Unfortunately, most folks think celery and carrot sticks, with lots of lettuce tossed in, when they hear raw food. On the contrary, with so many professionally trained chefs entering the raw food scene, there are countless fine recipe guides for preparing gourmet raw foods, many mimicking the cooked foods we've grown both accustomed to and addicted to.

Many of the gourmet recipes require quite a bit of prep work, many hours of soaking, dehydrating, etc. and are perhaps best kept for weekends or special occasions. But there are still opportunities to feast on fresh, uncooked ingredients that can be prepared in minutes without resorting to carrot and celery sticks.

I enjoy a big bowl of interesting salad at lunch time most days. Combining an unusual mix based on what's in the fridge. I'll admit, when I shop, and I do shop 2 or 3 times during the week, greens are at the top of my list. Not only do I use dark, leafy greens in a smoothie each morning, but I make green juices 4 to 6 times a week and then I include a variety of different greens in my salad bowl.

Here are a couple of interesting combinations that are quick and easy, inexpensive and nourishing. Not to mention, delicious and thoroughly satisfying.

Cabbage and Green Beans

New green cabbage was in at the produce market and I had some blanched green beans in the fridge. I minced a couple of cauliflower florets, sliced a bit of Vidalia onion and then for added zip I minced up two or three slices of pickled jalepeño pepper. I tossed this all with a generous dollop of Angela Elliot's Satay Sauce from her great little book, Alive in 5.

Cucumber and Arame

adapted from Renegade Health via Donna Gates at Body Ecology

Incorporating sea vegetables into everyday meals isn't something I grew up with. But after reading about this rich source of minerals, I've been experimenting. This salad is a snap to make and a nice side dish, if eating only a big salad isn't your cup of tea.

I pared down the quantities listed to accommodate one person. The full recipe, listed below, will serve 3 to 4 as a side dish.

1.5 oz of Arame

4 cucumbers, peeled and very thinly sliced (I used a mandoline)

2 tsp sea salt

1 red pepper, diced

1/3 cup apple cider vinegar (raw with the mother)

2 TBS cold-pressed oil - I used olive oil. Hemp or flax oil would be fine, too.

pinch of black pepper

Soak arame for 15 minutes in enough water to cover. Sprinkle sea salt on cucumbers and let set for several minutes to release juices. Discard soaking water from arame. Chop arame and add to cucumbers. Add all other ingredients and toss.

Big thanks to Kevin and AnneMarie Gianni at Renegade Health for showing me how via video, with a salute to Donna Gates at Body Ecology for developing this easy sea vegetable salad.

2009-05-16T13:57:00.000-07:00

Arugula and Corn Salad

A trip to the produce market yielded two fresh ears of corn, red leaf lettuce and baby arugula. In a flash they became lunch.

I've become very fond of sautéed corn kernels in coconut oil with a touch of thyme and a bit of sea salt. I love the kernels raw mixed with black beans, too. But I've had this compelling urge for the warm, thyme kissed kernels with just a faint hint of coconut from the organic oil.

I knew I wanted a big green salad for lunch. The bag filled with greens I brought home contained kale, red leaf lettuce, spinach on the stem, arugula and hearts of romaine along with the indulgent two ears of corn. I chose the red leaf lettuce and arugula for lunch. I saved the big outer leaves of the red leaf for juicing and used the crunchy heart for the salad along with a generous couple of hands full of arugula. Half a thinly sliced Vidalia onion and the sautéed corn completed the salad. I gave the bowl a generous sprinkle of sea vegetables, a drizzle of extra virgin olive oil and a spritz of sherry vinegar.

The warm, sweet corn played nicely against the peppery arugula and the crisp, buttery red leaf lettuce tempered it well. It turned out to be a great combination. Another quick, improvised meal with a few fresh ingredients. A great way to eat more raw dark leafy greens.

2009-05-11T12:58:00.000-07:00

Rapini Al'arrabiata

My mouth watered for a spicy pasta meal. Old habits and food addictions die hard. It was Sunday and there was no pasta in the house. The only noodles I buy are organic buckwheat soba noodles. While they are wonderful, that really wasn't what I had in mind. They always say Asian influence to me. I was in the mood for Southern Italian.

I had a lovely large head of fresh rapini in the fridge. In one of the recent food magazines, I'd read about penne with greens and while the recipe had no red sauce, I thought wanted it all. Greens, pasta and a spicy red sauce.

I will say that the longer I'm careful about what I eat, the easier it is to overcome these sudden food urges. Not only do I like to lead by example, but I've had the daily experience of high energy, clear mind, soft skin, and best of all, vibrant health. Why would I want to undermine all I've achieved?

I made a decision to go with the spicy sauce—ah, yes—a cooked meal. But a vegetarian, whole foods meal. I made an easy sauce,see below. Then lightly steamed the rapini long enough to soften the stems a bit, then removed the lid from the dutch oven and let the water evaporate. I added a couple of tablespoons of coconut oil to the bottom of the pot and let the greens sauté a bit, adding salt and pepper.

I plated the dish with a spoonful of sauce, then a generous heaping of the greens, topped with more sauce and then, my big indulgence, a light grating of Parmesan Regianno.
And I never missed the pasta!

Quick Al'arrabiata: simple sauce that can be used for a variety of dishes. A good one to have in your fast food repertoire.

1 28 oz can Muir Glen Organic diced tomatoes
1 large shallot - minced
1 cloves garlic - minced
1 TBS Italian herbs (or a mix of basil & oregano)
1/2 tsp salt

Sauté the shallot and garlic in a little water to soften. Add tomatoes using just enough water to rinse out the can. Add herbs and salt and simmer for 30 minutes. Taste for seasoning.

2009-05-10T05:38:00.000-07:00

Mother's Day Morning

Mother's Day morning found my kitchen counter covered with extra goodies.
The lovely fresh flower arrangement, courtesy of our Annual Friends of the Library meeting and luncheon. The gift box of flavored vinegars at the far end, a gift from my son and daughter-in-law and not showing, another welcome Mother's Day gift: heirloom beans from Rancho Gordo from my other son and daughter-in-law. You see, they've all got my number. No better gift than fine food stuffs.

With the rising sun brightening my east facing kitchen, I prepared an interesting green smoothie.

All green smoothies appear to look alike, however, they don't necessarily taste alike. This blend is made up of:

1 ripe mango

1 banana

1/2 frozen banana

6 red leaf lettuce leaves

enough filtered water to thin to taste

Delicious, but what should I call it?

2009-04-26T06:38:00.000-07:00

Great Green Juice

Despite all my recent postings of cooked foods, I haven't forsaken raw green juices.

Being 'high raw' is not the same as being 100% raw. Being 100% raw is an admirable goal, but the steps along the way need to be gradual and most importantly, sustainable. Adding green smoothies and green juices is a great way to speed us along the road to vibrant health and better eating habits as we gradually free ourselves from food addictions, bad habits and poor food choices that are prevalent in the Standard American Diet (SAD).

Most of my green drinks are smoothies, some fruit with dark leafy greens blended in a high-powered blender. But I do include freshly made juices regularly. A combination of carrot and apple juiced together makes a great mid-afternoon sweet snack. And the green lemonade recipe provided by Natalia Rose in The Raw Food Detox Diet® book is a favorite that I turn to over and over.

Now that I've been making green drinks for almost 2 years, I do experiment a bit. Most times successfully, occasionally the results are not so good. This morning I took an assortment of fresh greens from the fridge that I thought would make a nutritious breakfast and taste good, too. Since it turned out to be a winner, I thought I'd better write down what and how much went into the juicer.

Swamp Water #9

1 heart of romaine

2-3 kale leaves

6 " piece of hot house cuke (or 1 reg cucumber)

generous handful of sunflower sprouts

1 green apple

1 lemon (peel and all)

1" piece of fresh ginger

Juicing adds dimension, variety and a multitude of nutrients to our daily diet.

2009-04-22T03:02:00.000-07:00

Lentil Burgers

Dehydrated lentil burgers add a new dimension to raw food. While technically still raw, as they haven't been heated over 118° degrees, the crunchy texture provides a satisfying mouth feel.

I followed the easy recipe in Nomi Shannon's Raw Gourmet, which is a simple combination of soaked lentils and sunflower seeds, grated carrots and aromatics. The lentil burgers can be dehydrated by machine or placed in the sun or even 'cooked' in a slightly warm oven.

Fresh and slightly warm from the dehydrator, I had the patty 'taco style'. Red leaf lettuce served as the wrap, enfolding some crumbled lentil patty and fresh salsa.

One large ripe juicy diced tomato, half a diced sweet onion, a minced jalapeño pepper, with a pinch of sea salt and juice from half a lime and minced cilantro to taste, turns out an easy bowl of salsa fresca. The recipe is easily doubled or tripled to serve more.

2009-04-20T15:13:00.000-07:00

Raw Broccoli Salad

Years ago, I often ordered the broccoli salad at Antonio's in Maitland. It was a wonderful crunchy taste treat, punctuated with bits of pancetta, pine nuts, raisins and laced with a sweet, slightly tangy dressing. Looking at the overabundance of broccoli in the fridge, I decided to attempt putting together a healthier version of that old favorite.

I chopped a couple of spears of broccoli, half a small sweet onion, tossed in some raisins and pine nuts and then dressed the mix with, what's quickly become a favorite dressing, Satay Sauce from Angela Elliot in her Alive in 5 book. It's a zesty combination of citrus, tahini, miso, and nutritional yeast, made even zestier with the addition of cayenne. This turned out to be a perfect sauce for the broccoli salad.

I highly recommend adding Alive in 5 to your cookbook shelves. Even if you aren't 'really into raw', the dressings, sauces and smoothie ideas will give a giant lift to your everyday meal preparations. It's a reasonably priced, soft back book with clear, concise directions and lovely color images of many of the featured dishes. I borrowed it from the library, initially. When I realized how many of the recipes appealed to me, I quickly bought my own copy from Amazon.com.

Here's the plated salad with a sliced Florida tomato.

2009-04-17T07:07:00.000-07:00

Meal in a Bowl

More beans and greens. The combinations are endless. Here we have some tiny, tasty, slightly sweet Tepary beans from Rancho Gordo mixed with collard greens, sweet onion and a bit of chipotle pepper in adobo sauce. The liquid is the pot liquor from cooking the greens.

The Tepary beans were fine to eat on their own. In fact, I kept sampling forkful after forkful before combining them with the collards. I used Steve Sando's simple, foolproof, long, slow cooking method.(Check out his website or better yet, get his wonderful book, Heirloom Beans.)

Start with a bit of sautéed mirapoix (diced carrot, celery, onion) add the soaked beans and their soaking water, then after letting them cook for five minutes at a rolling boil, turn the burner down low enough to maintain a gentle simmer, and keep the water level just above the beans until they're tender. Then salt to taste.

The collard greens were cooked the day before with yellow onion, a couple of cloves of garlic and just enough veggie broth to let them simmer nicely until fork tender and still green. I reheated them with all their liquid, a minced chipotle and about a teaspoon of the accompanying adobo sauce, adding the beans and any remaining pot liquid from cooking them. Simmer gently to reheat and allow all the flavors to marry. Taste for seasoning.

Soba Noodles with Green Beans and Peanut (Almond) Sauce

I've posted this meal in the past. It remains a favorite. Love the crisp green beans playing off the tender buckwheat noodles and sliced shallots. Each component of the dish bathed in healthy almond sauce (which tastes just like peanut sauce). Crushed or sliced raw almonds sprinkled over the top adds to the overall taste and eye appeal.

This is perfect served at room temperature when first made. But is fine, straight from the fridge, if made ahead of time or served as leftovers.

More simple fare. Healthy eating that's easy on the food budget.

2009-04-13T09:27:00.001-07:00

Radishes and Greens

I chose lovely large red radishes and crisp green leaf lettuce, organic and locally grown, as the main elements for my lunch when I shopped at Whole Foods on Saturday morning.

I remembered Patricia Wells telling about students using fresh radishes as the main component in an open faced sandwich in her book, Vegetable Harvest. The idea really appealed to me.

My take on the radish sandwich was a bit of a leap in improvisation from the description in the book, but it's the concept that counts, right?

The combination of sliced radishes layered over a schmear of goat cheese, sprinkled with sea salt and lemon zest and then topped with fresh, mixed sprouts was a novel topping to a crusty baguette. Dark, dense, moist slices of rye or pumpernickel would have been more in keeping with the printed recipe.

I added a few radish greens and a couple of radishes cut into match sticks to some of the green leaf lettuce, and dressed the salad with a dash of olive oil, fresh lemon juice and a splash of apple cider vinegar.

It was a great lunch revolving around 4 large radishes and 4 leaves of lettuce!

2009-04-09T03:56:00.000-07:00

Cooking for One Can Be Fun

Most days, breakfast is a thick, rich, green smoothie and lunch will be a big tossed salad or raw veggies with dip, often veggie sushi. Dinner time is when I indulge in cooked vegetables, grains and occasionally cheese. I limit dairy and gluten but a little now and then can be very satisfying.

I enjoy trying different ways to prepare good old stand-bys like various dark leafy greens, broccoli and asparagus. The image above was inspired by Chef Clifford Pleau at Seasons 52. The monthly newsletters from the restaurant chain include a video with Chef Pleau showing how to prepare the featured recipe or treatment. In March, the highlight was grilled broccoli with caramelized lemon.

The dinner above included a helping of caponata (eggplant relish), slices of whole wheat baguette with lemon infused olive oil and crushed mixed nuts for dipping and a mellow glass of an Argentinian Malbec.

Sesame Topped Broccoli and Soba Noodles

Broccoli sautéed with garlic and ginger, a bit of tamari and a dash of mirin, a few drops of toasted sesame oil, then topped with sesame seeds makes a wonderful sauce for soba noodles.

This was simply a quick sauté of sliced shallots, minced garlic, minced ginger and broccoli. Peel the stem, then slice and start with the aromatics. Add the florets at the end to keep them green and crisp.

Cooking the soba noodles (organic buckwheat) is as simple as boiling water. Bring water to a boil, add noodles being careful pot does not boil over, time for 3 - 4 minutes, drain and rinse with cool water. Once the broccoli reaches the desired tenderness, add a tablespoon of mirin (rice wine) and a splash of tamari, and a few drops of toasted sesame oil. Toss it all and plate it over the soba noodles, then give the dish a sprinkle of sesame seeds.

Asparagus Melt

On an evening when the taste buds were crying for something ooey-gooey and salty, I made an open-faced roasted red pepper and asparagus sandwich. Using two slices of toasted artisan bread filled with pumpkin, sunflower and flax seeds, I steamed/sautéed the asparagus and a couple of large pieces of red cubanella pepper in a little olive oil and a little water.

Steam/sauté is a favorite one pot way to quickly prepare most vegetables. A little oil, a little water, a few crisp vegetables in a pot with a lid. Add everything including seasonings to the pot, bring to a boil, cover and turn down heat to medium. Steam for 4-5 minutes depending on the hardness of the vegetable. Pierce with the tip of a paring knife to determine doneness. Remove lid and let the water evaporate, tossing the vegetables in the remaining oil and letting it all sauté for another 2-3 minutes. Don't overcook. The desired result is a bright green glistening crisp/tender vegetable.

Heat oven to 350° while preparing the asparagus and red pepper. Toast bread, place on baking sheet. Spread each slice with a bit of spicy dark mustard, then cover with a piece of red pepper, then place asparagus on top. Grate a bit of cheese for the topping. I used Monterrey/Jack as that's what I had on hand. Gruyere or Swiss would be a nice choice, too. Slide baking sheet into hot oven for 5-6 minutes or until cheese has melted and is a bit brown in places.

Here are three simple, inexpensive, healthy alternatives to a trip through the drive-in lane at a fast food place. And above all else, each is a real taste treat.

2009-03-12T15:29:00.000-07:00

More of Angela Elliot's Alive in 5

With some olive tapenade in the fridge and a luscious nut pâté at the ready, lunch was truly on the table in five minutes.

To the uninitiated, I'm sure looking at the image above will bring comments of "yeah, right!" when I declare that the delicious veggie combinations depicted are not only filling but flavor packed. Why even mention the nutritional value?

I followed Angela Elliot's directions for nut pâté using the pulp from a batch of almond milk as the base. I added a few soaked sun-dried tomatoes and a clove of garlic to her suggestions for a little added WOW.

The red pepper is stuffed with pâté, as well as the romaine leaves. Both are topped with spicy mixed sprouts grown on my kitchen counter. The cucumber slices sport a bit of zingy raw olive tapenade.

Making the pâté and the tapenade is neither difficult nor time consuming. Angela's directions are clear and easy. Planning ahead, and having these little extras on hand makes eating raw food fast, easy and satisfying. Did I mention — lots of fun, too?

2009-03-07T15:01:00.000-08:00

Raw and Well

Armed with Angela Elliot's nifty little guide book, Alive in 5, I've been eating very simply lately. No pots or pans involved. Plating up fabulously fresh, full-flavored meals prepared in record time. Most meals have been mainly raw. All veggies and so simple, they defied posting. But perhaps not. Some of you might like a few raw food suggestions. Take a look at some recent endeavors:

Sweet Red Peppers Stuffed with Nut Paté

Zucchini Pasta with Fresh Tomato Salsa and a Dehydrated Lentil Burger.

Green Cabbage rolls with Nut Paté, Sweet Onion and Mixed Spicy Sprouts

Formed Cabbage Rolls

Using Romaine Instead of Cabbage

With some zingy raw Satay sauce for dipping

I've been exploring and sampling raw food ideas for quite some time. It's an interesting journey. Angela Elliot's book, Alive in 5, offers examples of quick, easy to prepare offerings that should appeal to almost every palate.

Using fresh, raw ingredients, prep to plate takes no time at all. The 5 in the title refers to five minutes. Five minutes in some cases, a bit longer in others. Raw food prep does include having soaked seeds or nuts on hand. With some forethought and a bit of planning, it really is easy to whip up a plate of fresh, attractive, tasty food in five minutes.

From a health standpoint, eating live food not only delivers great taste and ease of preparation but most importantly provides the building blocks for health and super energy.

The nut paté used above was made from the pulp of almonds used to make a batch of almond milk. In the past, I would have tossed out the pulp after straining the nutmilk. Now, I look forward to making a fresh batch of almond milk each week. I love experimenting with different herbs, spices and aromatics to make a nutritious paté. And better yet—no waste!

Check out the book from the library or buy it from your bookseller or order online. It's a great little resource bursting with clever, easy, delicious ideas. I'm eager to try a few more.

Learn more about Angela Elliot at her Celestial Raw Goddess website.

2009-01-07T05:33:00.000-08:00

Veggie Odds 'N Ends

With a little imagination, the odds and ends in the fridge can be quickly turned into a satisfying meal or side dish.

This supper for one used up the last of a fresh head of cauliflower, half an orange bell pepper, half a sweet onion and a handful of frozen peas. Start the onion and pepper first. For a fat free dish, sweat the aromatics in a little water, adding a bit more as needed. Don't boil them, just gently sweat them to semi-soft state over medium heat in a pan large enough to give them breathing room. Slice the cauliflowerets and add them along with a pinch of sea salt when the aromatics have started to cook down. The onions will become translucent and the pepper will soften. While these are gently cooking, rinse the frozen peas in a colander with water and let them drain. Add the peas when the pan of veggies is cooked to your liking. I prefer everything to retain some crispness.

This melange can be drizzled with a bit of balsamic or given an Asian twist with a drizzle of toasted sesame oil and a few drops of tamari.

Or keep it undressed and toss it all with a big bowl of fresh crisp greens. The warm veggies combined with the cold, crisp lettuce provides a different take on the standard dinner salad.
Of course, the dish is also a hit with a nice vinaigrette. But for those who are trying to eat in a healthier manner or more fat free, give the lightly sautéed veggies with fresh greens a try.

2008-12-28T09:47:00.000-08:00

Kale and Collard Greens

Kale chips — an easy raw food snack produced with a dehydrator, a little interesting dressing and fresh kale leaves.

I recently received a four tray dehydrator as a gift. Kale chips were high on my 'first to experiment with' list. I'd watched AnnMarie Gianni make these on a weekly Wednesday food episode of the Renegade Health Show. You can watch AnnMarie prepare this healthy snack on You Tube.

I snacked on the kale chips while preparing lunch today. A colorful, cooked plate of yams and collard greens followed a big, fresh salad of mixed greens, sweet onion, sliced radishes, raisins, sunflower seeds and avocado, dressed with olive oil and a splash of raw apple cider vinegar.

Yams and Collard Greens

I indulged in Crescent Dragonwagon's* holiday yam preparation: mashing the vibrant orange flesh with a little freshly squeezed orange juice, orange zest and a splash of Grand Marnier. This is a wonderful counterpoint to the spicy collard greens, cooked with lots of garlic, onion, crushed red pepper and a generous dollop of apple cider vinegar.

An occasional cooked meal, comprised of colorful vegetables, is a nice way to round out a week of raw greens— green smoothies, both sweet and savory, fruit and vegetable salads and shredded cruciferous veggies. Choosing some lightly cooked grains, beans or root vegetables offers a treat to the palate as well as providing a wider nutrient variety.

* The Passionate Vegetarian by Crescent Dragonwagon offers a complete compendium of ideas and instruction for preparing vegetables, legumes and grains.

2008-12-25T04:59:00.001-08:00

How Green is My Smoothie?

Actually, a very nutrient dense green smoothie rolled out of the blender a rich, deep, royal shade of purple. Amazing the change that took place when nine frozen blackberries were added to a vibrant green mixture in my blender.

It's Christmas morning, to celebrate the occasion I chose to make a thick, luscious smoothie for breakfast. Sweet with extra fruit, nutritious with dark, dinosaur kale leaves, softened with a big handful of young spinach leaves.

The Purple Passion

One large navel orange, peeled
One juice orange (Valencia) peeled

One banana

5-6 dark kale leaves (stems removed)

Big handful young spinach

One frozen banana

Frozen berries to taste (I used 9 large blackberries).

Blend the soft, juicy ingredients first, then blend in the greens. Finish with the frozen fruit. The oranges I used provided enough juice to make a great smoothie. Add a bit of water if needed.

Note: I don't have a very high-powered blender. Adding the ingredients in layers allows my Kitchen Aid blender to do an admirable job.

2008-12-21T17:41:00.000-08:00

Leafy Greens

After listening to another enlightening talk by Dr. Adiel Tel-Oren, I've embarked on a plan to add more greens into my daily diet by including a savory green smoothie as well as the fruit based green smoothie I have each day.

I've been adding a variety of dark, leafy greens to my morning smoothies for quite some time and I've certainly increased the amount of greens incorporated into each drink. While I've increased the quantity of leafy greens, I've also decreased the amount of fruit to keep my sugar intake to a minimum.

Here is an example of a sweet smoothie and a savory green smoothie.

Morning Fruit Based Green Smoothie

1 whole orange, peeled

1 banana (fresh or frozen)

3-4" slice of fresh pineapple (cut into segments)

2 hands full spinach leaves

4 kale leaves (without stems)

vary the types of greens

(a bit of water if needed)

Dinner Savory Green Smoothie

1 large ripe tomato

1/2 Haas avocado

1 Kirby cucumber

1 small zucchini

1 slice sweet onion

2 hands full spinach leaves

4 kale leaves (without stems)

vary the types of greens

dash of sea salt

splash of filtered water as needed

Here's my quick take on Dr. T's advice regarding the essential elements of a green smoothie or green savory:

1. Greens are the key ingredient. Use dark greens, vary the type, use plenty.

2. The base - use soft fruit such as melon, pineapple, ripe pear, banana. For a savory, use tomato or avocado, cucumber or a combination of soft veggies for a base.

3. Dates, raisins or berries can be added for a sweetener with fruit smoothies. Herbs and spices make nice additions to savory smoothies while adding additional health benefits. Think garlic, onion, oregano, basil, chervil, cilantro, etc. A little cayenne, or ground chili to add a little kick?

CAUTION: Dr. T admonishes us to use as little added water as necessary to prevent diluting these important nutrients.

Check out The Truth About Your Food with Dr. Tel-Oren. Here are important facts and information that give us the tools we need to take charge of our lives, our health, our well being.

It's there for the taking (or the listening) free to the public.

2008-12-15T12:16:00.000-08:00

Arugula Reigns

Sunday lunch time rolled around before I knew it. One of the advantages to the raw food lifestyle is when hunger strikes, satisfaction can be immediate. While instant gratification has been the bane of many of society's current ailments, in this case it has much merit.

With the raw food lifestyle, instant gratification ranks closely with wonderful flavors, good health and super energy — food preparation is fast, and easy on the budget, too.

To please a lunch guest, who isn't into just high water content food, I also provided an interesting take on the turkey dressing that was such a hit last year.

The bread dressing was simply half an Asiago baguette, tossed with a diced onion and a half cup of walnuts. The onion and walnuts were given a light sauté in cultured, organic butter with a generous pinch of dried thyme, salt and pepper to taste.

The stale bread was processed into small chunks then tossed with the onions and walnuts. Place the mixture in an 8" or 9" cake pan, and roast off in a 350° for about 20 minutes. The salad was simply fresh corn kernels cut from the cobs, sliced grape tomatoes and arugula. The tomatoes were dressed with the juice and zest from half a lemon then tossed with the corn and arugula. This salad contained no oil, but a drizzle of olive oil or better yet, walnut oil, would certainly be a nice touch.

Frugal, fresh, fuss-free. . . with richly colored, full-flavored fresh produce just let your imagination run wild. Recipes really aren't needed. The combos are endless and the rewards are great.

2008-11-19T05:33:00.000-08:00

Serious Green Juice

Amy Morris gave me three Asian pears when I was at the Orlando Farmers Market on Sunday, encouraging me to juice them by themselves for a real taste treat. I let them ripen a bit on the counter, and this morning decided to use them in my morning green juice.

I juiced the pears by themselves, took a sip, it is delicious, no doubt about it.
But I wanted to expand on the subtly sweet flavor by adding some healthy fresh leafy greens.

Using an abundance of dark, leafy greens daily, is key to good health. I try to have a variety of greens throughout the day. Some juiced, some blended, and some whole in salads. Occasionally, others lightly steamed.

Keeping in mind that these were Asian pears, I added half a lemon, a couple of fennel sprigs, stalk and fronds, along with an inch piece of fresh ginger. All seemed in keeping with an Asian theme. Three big leafy dark green organic leaves of dinosaur kale provided the rich, nutrients that put this drink right over the top for taste as well as nutrition.

TA-DA - the finished product. . . smooth, silky, slightly sweet and filled with good nutrients that the body can use immediately, with no effort or energy expended.

Each ingredient provides its own digestive enzymes, leaving lots of energy to get on with my morning tasks.

2008-11-09T13:44:00.000-08:00

Sunday Lunch

After a quick trip to the Orlando Farmers Market today, I came home with bursting bags of produce and immediately began preparing lunch.

Fresh red radishes and young yellow squash quickly grated, sliced cucumber and mixed wild greens along with freshly grown sunflower sprouts made a colorful, tasty plateful of highly nutritious veggies.

The greens glistened with a light drizzling of Myer lemon infused extra virgin olive oil and the flavors of all the vegetables popped with a few grains of sea salt judiciously sprinkled atop.

Quick, easy, tasty, healthy - a gal can't ask for much more!

2008-11-04T04:53:00.001-08:00

Punicas Granatum

I have a vague, distant memory of eating pomegranate as a kid. Bittersweet hard little red seeds and rivulets of red juice running down my arms as I tried to pop the seeds into my mouth without getting any of the white pith. That has to be over 60 years ago. It's no wonder my memory of the incident is vague. Pomegranates were not a frequent visitor to the fruit bowl when I was a kid. Nor have they been part of my adult life.

The health benefits and high anti-oxidant content of pomegranates has been highly touted by the food industry of late. Rather amusing, as by the time the food giants get done with their processing, I can't imagine there is a single nutrient left. Not to mention that the processing has changed the molecular structure enough not only to remove all beneficial aspects, but has changed its profile to a product completely devoid of nutrition.
Yet another processed food promoting weight gain and ill health, while contributing significantly to the corporate bottom line. What a shame.

Eating live foods, in their natural form, meaning as found in nature, with no processing, is the only way to derive the benefits each has to offer. Once a fruit or vegetable has been processed: heated, cooked, canned, it has lost its life giving benefits.

Pomegranates are in season and on sale at my local supermarket this week. How could I resist bringing home a couple of red beauties. But how best to peel and de-seed them?

Ah, the benefits of the 21st century technology. I simply turned to the Internet and queried "how to eat a pomegranate". Wow, lots of advice, written, pictorial tutorials and even several YouTube entertaining spots.

After perusing several, I chose to use the advice from MidEast Foods. Check out the step by step tutorial for ease, efficiency and a no mess method of retrieving those dandy little red seeds!

Cut slices from top and bottom and then score around the fruit. Place pieces in a large bowl of cold water and let them rest for 10 to 15 minutes. The heavy seeds will fall to the bottom of the bowl, the white pith floats on the top. Scoop out the white pieces then retrieve the nutritious seeds.

Use caution: the juice stains easily.

Seeds from one pomegranate, ready to scoop into the mouth by the spoonful, or to use in smoothies or tossed with fruit salads. Make your own pomegranate juice, without heating or adding synthetic chemicals. Get the nutrition that Nature intended. It's quick, easy and good!

Ruby Red Pomegranate Seeds