Tag Archives: healthy

May 10, 2013 · 8:12 pm

Indian-Spiced Roasted Cauliflower

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It’s just a typical afternoon.  5:00, and thinking about dinner.  It begins with an innocent little peek into the fridge.  I have all the ingredients for that Indian dish I like to make.  Great, let’s have that over rice.  Simple. Hmmm, rice is great, but it would be even better with that spiced rice I like to make.  Oh, I know, I know! I could make that dal recipe the mister likes so much.  I haven’t had naan in forever!  Let’s search in all my cookbooks to find a good recipe.  Darn it, I need yogurt for that.  I must have yogurt.  Now.  Wonder if it will work with soy yogurt.  Can you go to the store, dear?  The kitchen transforms from immaculate–who am I kidding– the kitchen transforms from relatively clean to spinning in chaotic fury within 30 minutes.  Two and a half hours later, dinner is served.

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I don’t know about you, but when I think Indian food, I know I’ve got my work cut out for me.  I expect to be chopping vegetables, toasting spices, making special pastes, and frying potatoes or cauliflower.  It’s usually worth the effort, but always takes way longer than anticipated.  Indian food is one of those cuisines that I crave on a regular basis.  Maybe it’s the collection of Madhur Jaffrey cookbooks on my bookshelf, or the lack of a go-to Indian place in our neighborhood, but “restaurant” usually isn’t on my radar.

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There could be a way to satisfy those Indian food hankerings without spending hours in the kitchen.  Whaaat?!?  Roasting is the tired cook’s secret weapon for busy weeknights or otherwise un-motivated evenings.  Add oil, some spices and shallots, put it in the oven, then fuhgettabowdit for a while.  The shallots will sweeten without a long saute, and take on a roasty, toasted spice flavor just by using the heat of the oven. This ain’t traditional, but it works. Just sayin’.

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You can eat it simply, over a bowl of basmati rice with a dollop of yogurt or raita, or…use it as a garnish for the curried coconut tomato soup (next post!).  And…I imagine some freshly baked garlic naan would go perfectly with the mix.  But…this is meant to be a simple meal…so don’t get carried away, now!

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Indian-Spiced Roasted Cauliflower

Serves 3-4 as a side dish, or 2-3 as a main dish

  • 1 large head cauliflower, cut into bite-sized pieces
  • 1 large shallot, very thinly sliced
  • 4 tablespoons extra virgin olive oil
  • 1/2 teaspoon turmeric
  • 1 teaspoon garam masala
  • 1/2 teaspoon ground cayenne, or to taste
  • 1/2 teaspoon black mustard seeds
  • 2 teaspoons tomato paste
  • 1/2 teaspoon sugar
  • 1 teaspoon salt, or to taste
  • 1/2 lemon
  • 1/4 cup chopped cilantro

Preheat the oven to 425˚F.  Whisk the olive oil, turmeric, garam masala, cayenne, mustard seeds, tomato paste, sugar, and salt together in the bottom of a large bowl.  Toss the cauliflower and shallot with the spice mixture until thoroughly coated.    Roast the cauliflower in the oven for 25 minutes, or until soft and golden brown in places.  Add the cilantro, squeeze the lemon to taste over top of the roasted cauliflower.  Toss to combine, and serve while hot.

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January 21, 2013 · 9:15 pm

Commonweal’s Healing Spiced Tea

Two for Tea (1)

When I was a kid, tea was a grand event for the girls in my family.  Our favorite place was filled with victorian things: pearls and lace, fancy crystal goblets, antique silverware, among other things mauve and shiny.  We wore hats, the kind with nets and feathers.  Big and small brims, some with flowers.  Our sugar came in little cubes, which we stirred into tea poured from individual pots with tiny tarnished silver spoons. We cousins couldn’t withhold our giddiness, when, the waitress presented us with a tower of mini cucumber sandwiches and decorated truffles.  Our toothy grins beamed between daintily sipping and using words like “dahhhling”.  There was no place else we’d rather be.

Ginger Root

As an adult, I often find myself careening through the land of “shoulds”.  You know, whatever I’m doing, I really “should” be doing something else, especially if what I’m doing is relaxing or fun.  I love anything that pulls me back to the days before I cared about what I “should” be doing, and actually enjoyed what I was doing.  Food and drink-wise, something has to be either ridiculously indulgent, ridiculously healthy but just what I’m craving, or ridiculously comforting, in order to distract me enough to fully enjoy the present moment.

Sliced Ginger (1)

In a way, Commonweal’s tea shares some traits with chai, but presents itself in a different way.  Chai is the extrovert of spiced teas, with a pepper and ginger bite.  He lays everything out on the table, and will tell you everything about him upon nary an invitation.   On most days, chai calls to me, especially if it’s loud and spicy.  At nighttime, I want comfort.  Commonweal’s Healing Tea is chai’s quiet but intriguing introverted cousin.  She’s no less complex than chai, but unfolds her complexity slowly. First comes the slight ginger bite, rolling into the spices, and then a bit of almond milk, vanilla, and maple syrup, which seem to wrap around your tongue like a hug.

Whole Spices

When I finally made it for a friend one night after dinner, we both melted into the couch, very likely letting out an audible “Ahhh”.  Mugs held in both hands close to our faces, we huddled over our respective teas, as if they were little campfires to warm our hands and faces with.  We didn’t have any feathered hats, or little silver spoons, but we had time set aside to sip and chat.  Teatime was yet again a special event, and thankfully, the “shoulds” were nowhere to be seen.

Tea from the Top (1)

Commonweal’s Spiced Healing Tea

Adapted from The Cancer Fighting Kitchen By Rebecca Katz

Makes 8 cups

The name “Commonweal” reminds me of something regal, like high tea in Great Britain.  Actually, it refers to the Commonweal Cancer Program, a retreat for cancer patients and caregivers.  Katz makes this tea for attendees to sip all day long.    I like to store any extra tea, sans the maple syrup and almond milk, in mason jars in the refrigerator.  Leftovers can be stored for up to two weeks, and heated up with the milk and maple syrup.  After steeping the tea, the whole spices can be kept refrigerated and used to make a smaller batch of tea (using 6 cups water, and fresh ginger slices).  

  • 1/3 cup peeled sliced ginger, 1/4″ thick
  • 10 cups water
  • 3 tablespoons coriander seeds
  • 1 1/2 tablespoons cardamom pods
  • 4 cinnamon sticks
  • 5 whole cloves
  • 1  1/2 cups almond milk (more or less to taste)
  • 1 teaspoon vanilla extract
  • 1 to 3 cups maple syrup

Put the ginger slices and water in a medium saucepan over high heat.  Bring to a boil, then reduce heat and simmer for 30 minutes.  Add the coriander, cardamom, cinnamon sticks, and cloves, and simmer for 20 minutes more.  Pour the tea through a fine mesh strainer into another saucepan.  Add the almond milk, vanilla extract, and maple syrup to taste.

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January 4, 2013 · 3:02 pm

Lucky Black-Eyed Pea, Turkey Sausage and Kale Soup (with a vegan variation)

Vegan Black Eyed Pea and Kale Soup 

Welcome to the first week of the new year.  I don’t know about you, but the mister and I ate well these past couple months!  This time, I don’t mean well in the nutritional sense, I mean well in the tasty carb-laden sense.  January is the time I like to bring myself back into balance.  In these winter months, I’m usually looking for something to fill me up, warm me up, and satisfy my craving for food that comforts, without using heavier meats, carbs and creamy dairy.  That’s where knowing how to coax and prod ingredients together is key.

Dried Black Eyed Peas

Black Eyed Peas (1)

Today’s soup is the definition of slow food.  It’s meant for one of those days where you can give the ingredients time to transform–roast and caramelize, lazily simmer… It’s best to be made while you laze or work around the house, breathing in the smells, taking momentary breaks to chop or saute.  Roasted vegetable stock is a secret weapon that every full- or part-time vegetarian should have in their arsenal.  I make the stock whenever I’m looking for caramelized fullness, adding a layer of depth to soup or sauce.

vegetables

Roasted Vegetables

You can choose between two different variations of this soup: the vegan version or the turkey sausage version.  I use the turkey sausage when I’m looking for a more filling soup with an added layer of savoriness, and the vegan version when I’m just in the mood for vegetables.  Either variation will satisfy your craving for healthy comfort food during these chilly winter months.

Soup with Turkey Sausage

I hope the new year brings you everything the ingredients in this soup represent;  peas for prosperity, greens for money, and healthy ingredients married together to satisfy your belly and make your body happy!

Lucky Black Eyed Pea, Turkey Sausage and Kale Soup

Although this is slow food, be sure to read through the steps first in order to avoid making it slow-er food!  The black eyed peas will need to soak overnight (or quick soak for 2-3 hours).  While the half the vegetables are being roasted for the stock, the other half can be simmering while the beans are cooking.  

  • 1 1/2 cups dried black eyed peas, soaked overnight or quick-soaked (see note)
  • 1/2 pound ground turkey sausage (optional)
  • 1 large yellow onion, chopped
  • 2 medium carrots, peeled and diced
  • 2 medium parsnips, peeled and diced
  • 2 ribs celery, chopped
  • 4 large cloves garlic, minced
  • 1 14.5 ounce can crushed fire roasted tomatoes (I use Muir Glenn brand)
  • 6-8 cups roasted root vegetable stock (recipe follows)
  • 1/4 teaspoon crushed red pepper flakes
  • 1/2 teaspoon freshly ground black pepper, plus additional to taste
  • 3/4 teaspoon dried thyme, or 3/4 tablespoon chopped fresh thyme leaves
  • 3 bay leaves
  • 1 1/2 teaspoons kosher salt, plus additional to taste
  • 1 bunch dino kale (aka: Lacinato), torn into 1 1/2 inch pieces (discard the thickest parts of the stem)
  • 3 teaspoons red wine vinegar, or to taste

1. Make the roasted root vegetable stock (recipe follows)

2. Drain and rinse the soaked beans (this step can be done while the broth simmers). Place them in a medium saucepan and cover with 2-inches cold water.  Bring to a boil, then cook at a simmer for about an hour to an hour and a half, until beans are tender but not mushy.  Drain and set aside.

3. For the turkey sausage version only (otherwise, skip to step two): heat 1 tablespoon of the olive oil in a large dutch oven or saucepan over medium high heat.  Add the turkey sausage to the pan, breaking it into smaller pieces with a spatula.  Cook, stirring occasionally for 5-6 minutes, or until the sausage is cooked through and browned.  Remove the sausage to a plate and set aside.

4. Heat the remaining oil in a large dutch oven or saucepan until shimmering.  Add the diced onion, carrot, parsnip and celery.  Saute for 8-10 minutes until the root vegetables are crisp tender and onion is softened.  Add the garlic and saute, stirring constantly, for an additional minute.  Add the tomatoes, cooked black eyed peas, cooked turkey sausage, crushed red pepper flakes, black pepper, thyme, bay leaves, and 1 1/2 teaspoons kosher salt.  Add 6-8 cups broth (you may need more if using turkey sausage).

5. Bring to a boil over medium high heat.  Immediately reduce heat to medium-low and simmer for an hour.

6. Add the torn kale and simmer for an additional 8-10 minutes, or until the kale is cooked but still holds its shape.

7. Add the red wine vinegar, and season to taste with additional kosher salt and freshly ground black pepper, if desired.

Roasted Root Vegetable Stock

Adapted from The Vegetarian Kitchen by Peter Berley

Makes about 6-8 cups

  • 2 pounds carrots, cut into 1-inch pieces
  • 2 pounds yellow onions, trimmed, peeled, and cut into 1-inch pieces
  • 1 head garlic, separated into cloves (unpeeled)
  • 2 tablespoons olive oil
  • 3 1/2 quarts cold water
  • 1 pound parsnips, cut into 1-inch pieces
  • 1 small turnip, cut into 1-inch pieces
  • 1 celery rib with its leaves, cut into 1-inch pieces
  • 1 (1-inch) piece ginger root, cut into 1/8-inch thick rounds
  1. Preheat the oven to 400˚F.
  2. In a medium bowl, toss together half the carrots, parsnips, onions, and garlic cloves with the oil, and spread them across one or two baking sheets.  Roast for 40-50 minutes, stirring occasionally, until the vegetables are well caramelized.
  3. In the meantime, put the remaining vegetables, along with 2 quarts of the water in a large saucepan.  Bring to a boil, then reduce heat to low and simmer for 30-40 minutes, until the other half of the vegetables are finished roasting.
  4. Add the roasted vegetables and an additional 6 cups water to the saucepan.  Bring to a boil over high heat.  Reduce the heat to low, and simmer, uncovered, for 1 1/2 hours.
  5. Strain the stock and discard the solids.

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July 6, 2012 · 3:15 pm

Veggie Crunch Wraps with Black Bean Hummus

First of all, thank you for all of the thoughtful and uplifting responses to my last post!  I was afraid to put it out there, but was comforted to be met by such an open-armed audience.  Now, without further ado, back to the food!

It’s time to get personal.  Today, I’d like to talk about a subject that often gets lost in the shuffle of everyday work, errands, chores, and even fun.  Let’s talk about lunch, ba-by.  Let’s talk about you and me, let’s talk about all the good things and the bad things that may be…and so on and so forth.  What do you eat for lunch?  If your lunch had a name, what would it be?  Ethel?  Or Lo-la???  Frank?  Or Fran-ci-sco?  Does your lunch say “meh,” or is it more like ooh la la?

I think all our lives could stand to have a little more ooh la la in them, so why not start with the forgotten land of lunch?  My kayaking trip got me thinking about lunches.  Each day, our chef and camp moms packed all of us “campers” a wrap, sandwich or pita each day, always with some sort of inventive spread.  One day, we had tortilla wraps with crunchy vegetables with red pepper-bean spread.  Another day, it was baba ghanoush with grilled vegetables.  Simple, but healthy and interesting–a nice change from the usual “leftover” lunches, repeats from the previous night’s dinner.

Here is my version of a smooth and crunchy little lunch wrap inspired by a creation by the chef on my kayaking trip.  In my opinion, every good wrap starts with a good spread.  I began mine with spiced black bean and chickpea hummus.  It really goes without saying that really any kind of fresh vegetables will do here.  I used carrot, kohlrabi, and purple cabbage, tossed in a splash of lemon juice and a pinch of salt, to wake up the flavors.  Last, I tucked in some roasted red pepper and avocado slices to add a smooth contrast in texture and wrapped it all up in a soft whole wheat tortilla.

Ironically, the mister and I noshed on these wraps for dinner, which I then saved for lunch the next day.   Go figure!

Veggie Crunch Wraps with Black Bean Hummus

Serves 4-6

These wraps are perfect for when the blazing summer heat makes cranking up the oven unthinkable–they’re cool and crunchy, perfect for a day by the pool or a low-key dinner.  The black bean hummus also makes a great appetizer or snack served with veggies or pita.  

For the wraps:

  • 4 cups julienned or thinly sliced vegetables, such as carrots, kohlrabi, cabbage, or bell pepper
  • 2 avocados, pitted and sliced
  • 1 roasted red bell pepper, thinly sliced
  • 1 to 2 tablespoons freshly squeezed lime juice, to taste
  • salt to taste
  • black bean hummus (see recipe below)
  • large whole wheat tortillas or pita pockets

Combine the julienned vegetables in a medium bowl.  Add lime juice and salt to taste, and toss until coated.  Spread each tortilla with black bean hummus, and layer with julienned vegetables, avocado slices, and roasted red peppers.  Fold the side ends of the tortillas over the filling, and roll it up, burrito-style.

For the Hummus:

  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 (15 ounce) can black beans, drained and rinsed
  • 2 cloves minced garlic
  • ½ cup water
  • ¼ cup extra-virgin olive oil
  • 3 tablespoons freshly squeezed lemon juice
  • 2 teaspoons chile powder
  • 1 teaspoon ground cumin
  • ½ teaspoon kosher salt, or to taste
  • 1/4 cup tahini

Using a food processor, pulse together the chickpeas, black beans, garlic, water, olive oil, lemon juice, chile powder, cumin and kosher salt until blended, scraping down the sides of the bowl if needed.  Add the tahini, and blend for an additional 2 minutes until very smooth.  Taste, and add salt to taste if needed.

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May 2, 2012 · 9:59 pm

Vegan Kale and Ricotta Lasagna

I’ve been dreaming about this lasagna for the past week,” my friend Kim sighed.  “I can’t believe it was vegan!”  I know, I know, vegan lasagna is kind of an oxymoron, but do you know how hard it is to satisfy your comfort food itch without something ooey gooey and/or creamy?!?  Last week, I’d had just about enough of this cruel cheese prohibition forced upon me, and decided to take drastic measures.  It was either vegan ricotta, or the real thing, and that wouldn’t have been a good idea.

I was skeptical too. Vegan ricotta?  Made out of tofu?  Rrreally?  Sounds like weird flavorless health food.  A little voice inside my head said, There’s no way this is going to be as good as the real thing…But guess what?  It was every bit as good as I had remembered real ricotta to be.

I know what you’re thinking…you can’t really trust a person who hasn’t eaten actual ricotta in six months to give an evaluation of this ricotta-like tofu concoction.  Well, I don’t blame you, which is why I field tested this recipe on not just one or two, but three of my cheese-eating compadres.  Test subject one:  Manager at a fine dining restaurant, meat lover, sommelier and cheese plate fanatic.  Let’s just call him Mr. Duck Confit.  Test subject two:  Cute, petite and muscular, with dreams of even more sculpted abs and fitness competitions.  We’ll call her the Lean Protein Queen Kim.  Test subject three: My stand-by.  We’ll just continue to call him the Mister.  Believe me, despite his gradually developed tolerance for vegetable-based proteins, he had his doubts as well.

Results:  Test subjects one through three presented confusion as to whether or not the test administrator had secretly given them dairy after all.  Test subject one, Mr. Duck Confit, insisted that this was the best lasagna he had ever tasted.  Mr. Confit lives in the moment, and says such complimentary things every time I cook for him, but nevertheless, approved and eagerly went in for seconds.  Test subject two continued to experience flashbacks of the lasagna during subsequent days, and was invited over for a second round of lasagna a week later.  Test subject three, my biggest fan and most honest critic gave a rave review as well.

Perhaps the words vegan and comfort food  are not mutually exclusive as I once thought.  Not only did the layers of herbed vegan ricotta, homemade tomato sauce, garlic-sauteed kale and whole wheat lasagna satisfy my near-exploding craving for something homey, creamy and comforting, but it more than took care of my body’s need for healthy carbs, protein, lycopene and cruciferous leafy greens.  Yet more proof that eating healthy doesn’t have to be a drag!

 Vegan Kale and “Ricotta” Lasagna

Serves 6

Ingredients:

For the sauce:

  • 10 cloves garlic, peeled and minced
  • 1/4 cup of olive oil
  • 2 24-ounce cans whole tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1/2 teaspoon thyme
  • 1/4 teaspoon marjoram
  • 1/4-1/2 teaspoon crushed red pepper flakes
  • 3/4 teaspoons kosher salt, plus more to taste

For the tofu ricotta (Adapted from Whole Foods):

  • 1 (14-ounce) block extra firm tofu, drained
  • 1 1/2 tablespoons tahini
  • 2 cloves garlic, finely chopped
  • 3 tablespoons nutritional yeast
  • Pinch of freshly ground nutmeg
  • 1 1/2 teaspoons mellow white miso
  • 1 tablespoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons finely chopped shallot
  • 2 tablespoons chopped fresh parsley
  • 1/4 teaspoon kosher salt

For the Kale:

  • 1 bunch lacinato/dino kale, roughly chopped, about 5 cups packed
  • 2 cloves garlic, minced
  • 2 tablespoons extra virgin olive oil
  • a big pinch kosher salt
  • a pinch of crushed red pepper flakes

And…

  • 1  9-ounce package no-boil lasagna noodles, preferably whole wheat
Directions:

Make the sauce:
Heat the olive oil over medium-high heat in a medium saucepan.  When hot, add the garlic and cook until just beginning to turn slightly golden, about 1-2 minutes.  Immediately add the tomatoes and stir.  Add the oregano, basil, thyme, marjoram, crushed red pepper, and 3/4 teaspoons kosher salt.  Reduce heat to medium, and cook at just above a simmer for 35-45 minutes,  smashing the tomatoes with a wooden spoon now and then, until the sauce takes on a smoother but still slightly chunky texture.   Season with additional kosher salt to taste.
Make the tofu ricotta:
Break the tofu into smaller chunks and place in the bowl of a food processor.  Blend until smooth (the texture of ricotta).  Remove the blended tofu to a medium bowl.  Add the remaining ingredients and mix well.
Sauté the kale:
Heat the olive oil in a medium frying pan over medium-high heat.  When hot, add the kale and toss to coat.  Sprinkle with the salt and red pepper flakes, and cook for 2-3 minutes, stirring frequently, until the kale turns bright green and begins to soften, but still maintains some of its crispness.  Remove from heat and set aside.
Make the lasagna:
Preheat the oven to 375˚F.  In an 11×8 inch casserole dish, spoon a layer of marinara sauce, a sprinkling of kale, then a layer of noodles.  Spread a layer of ricotta on top of the noodles.  Continue to layer the lasagna in the same manner, ending with a layer of ricotta, sauce, and a sprinkling of kale.  Bake for 30-35 minutes, or until the ricotta and sauce layers are bubbling, and the kale on top is crisp.


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