All Posts for September 2009

Healthy Highways Update

Wednesday, September 30th, 2009

A few weeks ago I posted an update for the newest edition of Healthy Highways by Nikki & David Goldbeck. I then receivied a short email that said:

“You can now also post your HH2 experiences:http://healthyhighwaysmeetup.blogspot.com/

So if you have eaten in a great place and want to let the Goldbecks know, just go to the site and post your comments.

World Vegetarian Day (part 2)

Monday, September 28th, 2009

Here are some more recipes top help you design a World Vegetarian Day menu for October 1st. Again, these are from the archived recipes that I have been posting since 2006. Part 2 includes soups, entrees, and side dishes. I also tagged on a couple of miscellaneous recipes. Happy World Vegetarian Day!

Soup suggestions:

Chilled Alphabet Soup

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This ABCD soup made from avocados, basil leaves, cucumbers, and dill leaves. Good choice if Oct. 1st is a hot day!

Ingredients
2 small avocados (I used Haas), washed & peeled, pit removed
one medium to large cucumber, washed & peeled, seeds removed (optional)
approximately 10-12 basil leaves
approximately 1/2 cup water*
dash of sea salt
one tsp. ground cumin
pinch of cayenne pepper (optional)

Directions
1. Take peeled and pitted avocado and cut into chunks. Place in blender
2. Take peeled (and seeded) cucumber and cut into chunks and add to avocado.
3. Add water and blend. (If you don’t remove the cucumber seeds, you may need less water.)
4. Add fresh herbs and puree again, until soup is smooth. Serve chilled, garnished with a small tomato and some extra dill leaves.


Kitchen Sink Soup

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Utensils: Cutting board and knife; soup pot
Preparation Time: About 15 minutes
Cooking time: 1/2 – one hour, depending on which grain is used

Ingredients

4-5 cups vegetable broth
one cup barley, rice, quinoa, kasha, etc.
Carrots & celery from the broth, sliced
1-2 c. peas (In winter, I use frozen) or cooked beans

Directions

1. Cook barley or other grain according to package directions. It expands a lot, so for every 4 cups of water, you can use 1/2-3/4 cup barley. For a really thick stew-like soup, use up to one cup of barley.
2. Take 4 cups of the stock and place in a smaller pot. Add some cut up potato, carrot slices, and celery pieces from the stock veggies. Add frozen peas and place put soup on simmer for about 1/2 hour or until veggies are tender. (If you are using beans, make sure they are cooked.)
3. Add cooked barley (when all or most of the water is absorbed)
4. Allow to simmer a few minutes longer, adding additional seasoning if necessary


Phyllis’ Split Pea Soup


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(My cousin Phyllis Jacobson always brings me this soup when I am under the weather. I finally asked her for the recipe so I could make it myself whenever I want, not just when I am not my usual, healthy self! Also, this is a thick soup, like the rhyme, “Peas porridge hot, peas porridge cold…..” so feel free to add a little extra water if the soup is too thick for your taste.)

Ingredients

2 cups dried, split peas (yellow or green or one of each), rinsed well
2 qts. Of water
2 bay leaves
4 organic carrots, scrubbed and sliced into rings
2 cups chopped, organic celery
1/2 cup chopped, organic onion
5-7 peppercorns

Directions

1. Put peas in water and bring to a boil.
2. Turn down the heat and add the other ingredients.
3. Cook about 1/2- 3/4 hour, until veggies are tender.
4. Allow to cool slightly. Set aside bay leaves and a few slices of carrots.
5. Place cooked veggies in blender or food processor and puree until smooth. (I used my hand held blender for this and pureed everything right in the cooking pot.)
6. Replace bay leaves and sliced carrots. Warm the soup and serve.
(Note: Phyllis said the celery provides enough salt, so no salt is added to this recipe, unless you wish to do so.)


Here are some entree or side dish ideas. You can make 2 or 3 side dishes and the combinations will be enough for a main course:


Kasha Pilaf “Stew”

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(This dish was hard to label, because it is a combination of a casserole-style dish and the roasted grain idea of a pilaf.)

Utensils: fry pan and soup pot; cutting board and knife
Preparation Time: About 30 minutes
Cooking Time: 1/2-3/4 hour

Ingredients

one cup kasha (roasted buckwheat)
2 cups boiling water
2 garlic cloves
2-3 scallion tops, washed and sliced
one carrot, washed and sliced into 1/2″ wide “coins”
broccoli and cauliflower or other veggies of your choice*
salt & pepper to taste

Directions

1. Bring 2 cups of water or soup stock to a boil.
2. While waiting for the water to boil, place one cup rinsed kasha in a large fry pan. Dry roast the grains until they are lightly browned, stirring often so they don’t burn.
3. Add boiling water carefully to roasted grains, along with garlic and scallions, as well as the other veggies. Place on simmer and cook until all water is absorbed, adding salt & pepper(or soy sauce) to taste.

Important Note: Depending on the size of your pan and how high simmer is on your stove, you may have to add extra water or broth to keep the grains from sticking. A true pilaf is made by roasting the grains in oil, which I no longer do, as explained above.

4. By the time the water is absorbed, the veggies should be tender, but not mushy. (If you are not sure of the timing of the grains and veggies, you can steam the carrots, broccoli, and cauliflower in a separate pot until tender yet not mushy, and add them to the cooked grains after all the water in the fry pan is absorbed.)
5. Stir in 2-3 T. olive oil right before serving, after the dish has been cooked.

* A note about vegetables: I made the soup, soup stock, and veggie stew all within a few days of one another, so the broccoli was divided with the tops going in the stew or pilaf and the bottoms going in the soup stock. Feel free to use other vegetables that you like. Be creative and choose what you enjoy and what is seasonally available, such as cabbage or turnips.

Short Cut Hint: Imagine Foods has created soup stocks, both meat and meatless, available in health food stores and supermarkets. These stocks are handy when you don’t have time to make a stock or want more flavor for all of your dishes. There is a variety of stocks, from chicken and beef to mushroom and just plain Vegetable Broth.

 

Tri-Colored Pasta with (Purple) Pesto

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Note: This was from one summer that I grew purple basil and regular basil on my patio. Either will do in this recipe.

Ingredients
One 10 oz. pkg. tri-colored pasta
1/2 cup virgin olive oil (approximate amount)
2-3 garlic cloves, coarsely chopped
one cup basil leaves, washed with stems removed
dash of sea salt
1/4 cup pine nuts, smashed with a rolling pin (Put nuts in plastic bag first.)
tiny tomatoes and/or sliced black olives

Directions
1. Cook pasta according to package directions.
2. While pasta is cooking, place olive oil in the base of the blender or food processor. Add garlic, basil leaves and sea salt to the blender and puree until smooth.
3. Add smashed pine nuts. (If your food processor has strong action, this may not be necessary.) Pulse for a few seconds so pine nuts will blend into the rest of the ingredients.
4. Drain pasta, rinse with cool water. Then toss with pesto. Add olives and/or tomatoes as a garnish and serve. Can also be serve chilled.


Savory Roasted Veggies (Vegan)
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Roasted vegetables are everywhere. I recently went to an Italian restaurant that served roasted veggies over shells. This roasted veggie dish emphasizes the red, green, and white of the holidays, with yellow for the color of the late fall leaves. One of my college classmates sent me her favorite roasted veggie dish, which prompted this recipe with my choice of veggies.

Utensils: Cutting board,knife, baking sheet
Prep. Time: 20 minutes- 1/2 hour, depending on the vegetables used
Cooking Time: About 30 minutes, depending on how well done you like the vegetables
Note: Preheat oven to 400 degrees while cutting the veggies

Ingredients
Organic whenever possible
one-two zucchini, scrubbed & cut into bite-sized chunks
one-two yellow summer squash, scrubbed & cut into bite-sized chunks
one stalk of fennel, washed & cut into pieces about 1 1/2 inches by 1 1/2 inches (no need to be exact!)
one red bell pepper, seeds and white veins removed, cut into slivers
3-4 cauliflower florets, sliced thinly
2-3 Tbl. olive oil
1/3 cup loosely packed fresh herbs (I used dill, thyme, parsley, basil) (1/2 this amount if dried)

Directions
1. Cut all the veggies as described. Place in a large bowl and toss with 2-3 tablespoons olive oil and herbs.
2. Place veggies on a baking sheet and bake in preheated oven for about 15 minutes, tossing once; then switch to broil for 3 or 4 minutes until desired crispness, tossing once. Sprinkle on a little more olive oil or fennel dressing right before serving.
3. Serve over rice or pasta or just as they are—colorful and crisp!

Note: If you want to use new potatoes or fingerlings, precook for 5 minutes while cutting up other veggies. If you want to use asparagus, trim and cut into thirds, adding after veggies have baked 5-7 minutes.

 

Beans & Greens

Note: This photo is one featuring pinto beans and kale. However, you can use any bean of your liking and any green of your choice.

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Utensils: Separate pots for greens and beans; cutting board and knife
Prep. Time: About 10 minutes if beans are pre-cooked.
Cooking Time: About 10 minutes if beans are pre-cooked.
Category: Vegan

Ingredients
2 cups beans ready to cook (using any of the above methods or canned beans, drained)
2 cups kale, spinach, chard, or mustard greens, cut in small pieces
one to two garlic cloves, minced
olive oil
salt & pepper
cumin and/or mustard

Directions
1. Wash and cut greens into bite-sized pieces. Place in enough water to cover and cook until wilted. (Kale may take longer than either chard or mustard greens. Check for desired doneness.) Drain, reserve the water for plants when the cooking water has cooled.
2. While the greens are cooking, warm the beans. (If using canned, warm in the liquid, then drain liquid.) If using ones that you soaked and cooked yourself, you can warm them in a small pot with a little added water. Add the spices to taste.
3. Place drained greens on a serving plate. Scoop flavored beans onto greens and serve immediately.

Note: This is an inexpensive, nutritious side dish that can be used as a main dish when chicken, fish, tofu, or tempeh, etc. is added. If beans are not pre-cooked, add 1/2 hour-one hour of cooking time, depending on whether or not they have been soaked, sprouted, or frozen.

 

Veggie Hoagie

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(One half is with (soy) cheese. I left it open-faced so you could see the colors and ingredients better.)

Ingredients

One Country Wheat Baguette (Whole Foods) or hoagie/hero bread of choice
One small eggplant, cut lengthwise in thin slices
Olive oil, salt & pepper for eggplant
Roasted red peppers or roasted tomatoes (Also Whole Foods)
Pickles and Olives
Cheese (Dairy or non-dairy)
Tahini or mustard or mayonnaise
Sprouts (optional)

Directions

1. Preheat the oven to 400 degrees. Wash and slice eggplant in thin slices. Brush with olive oil and sprinkle with a dash of salt (optional). Place in oven and bake about 5 minutes and then turn the eggplant and turn up to broil. Watch carefully and remove when the edges are crisp, perhaps only 5 minutes. (Depends on how thinly you sliced the eggplant.)
2. Cut bread lengthwise to expose two open slices. (I also cut the baguette in half to make 2 hoagies.)
3. Spread with tahini, mayo, or mustard.
4. Layer on the roasted peppers or tomatoes, olives, pickles, and cheese slices, if using.
5. Place top half of hoagie onto filled half and enjoy. If not already cut in half crosswise, do so carefully. (See note on first recipe about slicing a filled sandwich.)

Other Sandwich Ideas, mostly from my book The Whole Foods Experience. Remember, these can be made on any bread you like, and if you are allergic to wheat or on a totally gluten-free diet, check out the gluten-free flax bread at Whole Foods. The rice breads crumble and some of the others are also not great for slicing. More information will be coming when I do a gluten-free posting.

1. Natural nut butter (peanut, almond, cashew, pistachio, soy, etc.) without sugar, hydrogenated oils, or preservatives) with grated carrots on whole grain bread.
2. Egg salad or tuna salad or tofuna salad (See Salads in Kitchen Nutritrion Index) stuffed into a lettuce-lined pita pocket bread.
3. Apple butter (no added sugar), sliced ripe banana on cracked whole wheat.
4. Cream cheese or Yogurt cheese (See Kitchen Nutrition Index) and honey on date nut bread or a pumpernickel bagel.
5. Natural cheese (dairy or non-dairy), sliced tomatoes, mustard, and sprouts on rye bread.
6. Hoomus (chick pea spread), cucumber, and grated carrots on a whole wheat bun or stuffed into pita pocket bread.
7. Banana slices, nut butter, and fruit-sweetened jam on oatmeal bread or flaxseed bread.
8. Slivers of ripe avocado, roasted red pepper, cucumber and sprouts on whole grain hoagie roll, baguette or kaiser roll. (Similar to recipe above.)
9. Tahini, honey, and wheat germ on challah. (Jewish braided bread)
10. Black bean dip (in salsa section), onion, sliced tomato on corn bread.

 

Finally, here are two miscellaneous recipes for your veggie meal:

Vegan Corn Muffins

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This is a vegan variation of a recipe from Nikki & David Goldbeck’s American Wholefoods Cuisine, Ceres Press. It is my favorite cookbook for basic recipes, like a natural Joy of Cooking. Thanks to the Goldbecks for permission to use their recipe. It is also gluten and dairy free. I substituted almond milk for milk and maple syrup for honey. Vegans do not use honey, because it is food taken from the bees. The book describes this muffin as sweet with a cakelike crumb, but I believe it is more of a breakfast muffin, not a dessert muffin.

Utensils: Bowl, measuring cup and spoons, muffin tin
Prep. Time: About 10 minutes
Cooking Time: 20-25 minutes for regular muffin tin; about 35-45 minutes for large muffin tin

Ingredients
2 1/2 cups cornmeal (I used 2 cups cornmeal and then used 1/2 cup quinoa flour for extra protein)
1 tablespoon baking powder (aluminum free)
1/2 teaspoon salt
1/3 cup oil (I used macadamia)
1/2 cup maple syrup
1 1/2 cups non-dairy beverage

Directions
1. Preheat oven to 375 degrees F.
2. Combine the dry ingredients.
3. Make a well in the center and add oil, maple syrup, and non-dairy beverage. Stir until batter is smooth.
4. Pour into oiled muffin tin, filling almost to the top.
5. Bake for 20-25 minutes. 12 regular-sized muffins or 6 large muffins (add 5- 10 minutes baking time.)

Note: I add sunflower seeds to some of the muffins and pumpkin seeds to others.

 

Coconut Kisses

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Note: While I originally posted this for one Valentine’s Day, this snack/dessert is good all year round.

Utensils Small and medium-sized bowl
Prep TimeAbout 10 minutes
Cooking Time None, although I freeze the kisses until they are firm.

Ingredients

1/2 cup nut butter (peanut, almond, cashew, tahini etc.)[I like almond or tahini]
1/3-1/2 honey, brown rice syrup, or barley malt syrup
1/3- 1/2 unsweetened cocoa powder
small dish of unsweetened, dried coconut

Directions
1. Place nut butter in the larger of the two bowls. Add about 1/3 cup of sweetener. (I hesitate to use as much as 1/2 cup, but you may do so. More cocoa powder may be needed if you use less sweetener.)
2. Starting with 1/4 cup of unsweetened cocoa powder, add it to the bowl a little at a time, until the mixture starts to pull away from the bowl in one mass.*
3. Place unsweetened, dried coconut into a very small bowl. Wet you hands and take a ping-pong sized amount of the mixture in your hands and roll into a ball. Then place the ball in the coconut and roll it around to coat the ball.
4. Put the “kisses” on a cooking pan in the freezer and freeze until firm. Remove them a few minutes before serving to allow them to thaw slightly. They can stay in the freezer almost indefinitely (but not in my house!). Thaw-out time may just take longer.

Yield: 18-24 kisses (because I am not really sure of the actual size of a ping-pong ball)

Variation: For a more nutritious kiss, you can substitute some of the chocolate powder with a high protein powder. Also, if you dislike coconut, you can use ground up granola, sesame seeds, or any other coating of your choice.

*Note: Depending on the type of nut butter you use (some are more oily than others) and how much sweetener you use, the amount of cocoa powder will vary. Just add enough to keep the mixture together— too wet, you won’t be able to form balls; they will be flat; too dry, the coconut won’t stick. You’re looking for a slightly moist play dough consistencies.

 

 


 



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