Tag Archives: vegetables

What’s for Lunch? Lentil Stew

15 Monday Nov 2010

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When it comes to making lunch I start by taking inventory of my kitchen. I always have lentils in my pantry as well as most the vegetables that are in this soup, carrots, celery, onions, garlic and potatoes. I also try to find a recipe that can be made in a big batch and can be portioned out for the entire week, this Lentil Stew is perfect! One thing I love about the fall and winter is being able to make big pots of soup, remember to make extra and freeze it for later. This recipe comes from one of my favorite cookbooks ‘The Kind Diet’ by Alicia Silverstone.
-Lentil Stew- Makes 6 servings
1/2 t. garlic powder
1/2 t. paprika
1/2 t. sea salt
1/4 t. ground cumin
1/4 t. dried oregano
1/2 t. dried basil
2 T. olive oil
2 garlic cloves, minced
2 lrg onions, diced
2 celery stalks, diced
1 carrot, diced
1 potato, cut into chunks
1/4 c. shoyu (soy sauce, I used liquid amino’s)
5 c. vegetable broth (I used my own homemade broth)
3 tomatoes, cored and cut into chunks
1 1/2 c. brown lentils
1. Combine the garlic powder, paprika, salt, cumin, oregano, and basil in a small bowl. Heat the oil in a large soup pot (you’ll be adding a lot of liquid later, so make sure it’s a big pot) over medium heat, and add garlic, onion, celery, carrot, and potato. Stir in half the spice mixture and the shoyu. Cook, stirring frequently for 7-10 minutes or until the onions are tender.
2. Add 5 cups of water (I only added 2 c), the broth, tomatoes and lentils. (I soaked my lentils overnight, drain and then add to soup) Bring to a boil over high heat, then reduce the heat and simmer with the lid askew for 30 minutes. Add the remaining spice mixture, and cook for 20 minutes longer or until the lentils are soft. Serve warm or portion out into containers for lunch. ENJOY!

The Soup

02 Wednesday Jun 2010

Posted by in soup, vegan

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So know one wants to talk about the stomach flu or food poisoning but I’m suffering from one of them. I think last night was the first time I had eatin since Monday morning and I went for my cure all soup. I make this soup at least once a week, I make it when it’s cold outside, I make it when I have had way to much fun the night before and I most certainly make it when I’m not feeling well. I also call this soup Ramen Soup for Adults, which I made on Channel 2’s cooking segment “Monday Mom’s”. It just makes me feel good on the inside, it’s easy and you can add whatever you have in the kitchen. It’s a grown up version of Top Ramen and it’s good for the whole family. Enjoy!

P.S. I’m going to give you the broth recipe which always stays the same and can be doubled over and over to feed everyone, and then I’ll share some things you can add to it to fit your needs and desires.
-Ramen Soup- makes 1 generous serving or 2 moderate servings
2 c. veggie broth
1-2 c. water
2 large garlic cloves, cut in half
1 inch ginger, peeled and cut in half
2 T. liquid amino’s
2 T. mirin
1- 2 tsp. sesame oil
2, 1 inch pieces kombu (sea vegetable, so good for you)
2 tsp. miso paste (dissolved with some warm broth and added to the soup at the very end)
fresh lemon or fresh lime juice
-optional-
sesame seeds
hot rooster sauce
edamame
quinoa (pre-cooked according to directions)
sauted crimini or baby shitake mushrooms
carrots, broccoli, bell peppers
diced avocado
noodles of course (I like somen noodles) you could also use tofu noodles or soba noodles
1. Start with a medium soup pot over medium heat add the vegetable broth, water, garlic, ginger, and kombu (if using carrots, mushrooms and bell peppers, saute them in the pot first to soften them then remove and reserve to add later). Bring to a boil, turn down and simmer for 20 minutes.
2. When the twenty minutes is up fish out the garlic, smash the garlic and add it back to the soup. Add the cooked veggies if using them, also this is a good time to add the edamame. Also add the liquid amino’s and mirin and simmer another 10 minutes. Before serving remove the ginger and kombu. This is where you would add the dissolve miso paste into the soup, make sure the heat on the oven is turned off. The heat kills all the good stuff in miso.
3. Garnish the soup with sesame oil and fresh lemon or lime juice. Oh and of course some hot sauce, I like this soup spicy. (if your having stomach issues, omit the hot sauce)
Tip: If using noodles I cook them separate and put to the side. When I’m ready to serve I divide the noodles between the serving bowls and top with warm broth filled with veggies. Lately I’ve been using quinoa instead of noodles and I’ve been adding diced avocado. Make it your own, have fun.
Kombu benefits: Increases digestibility, reduces blood cholesterol and hypertension. Kombu is high in iodine, calcium and potassium as well as vitamin A and C. (Next time you make a pot of beans, chili or lentil soup add a piece of kombu for these added benefits.)
Miso: Is high in B12 and protein and rich in vitamins and minerals. Some experts suggest miso is a good source of Lactobacillus acidophilus (good for healthy gut).

Spring Pasta

25 Sunday Apr 2010

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Hola, my friends I am sorry that it has been a minute since my last post :(. Anyways I wanted to share this great recipe that I’ve made twice since I last posted. I was trying to get Billy to play hokey with me from work on Earth Day (April 22) , which didn’t work so well considering my sweet husband has a hard time saying no. So I got him a little here and there through out the day, while we were eating our raw oatmeal, and drinking our fair trade coffee we happened to catch the Rachael Ray Show. I had a hunch that she would probably make a vegetarian dish considering it was Earth Day, and I was right. She made this awesome Spring Pasta dish, Billy liked it so much he asked me to write it on the ‘list’ (this would be the new list we started so I could keep track of his favorite recipes since he can never remember). This dish is full of fresh bright flavors, it’s like a spring party in your mouth.
So here’s the deal I’m going to leave the link instead of typing the whole recipe out, it may be easier to print it from her website, trust me you’ll want to keep this one. Enjoy! Lemon Chive Spaghetti w/Farmers Market Veggies

Happy Easter- Asparagus Salad

05 Monday Apr 2010

Posted by in appetizer, salad

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So I woke up looked outside, and guess what? MORE SNOW. Usually I don’t complain about the weather but I’m a little over the snow, let’s get on with SPRING! At least it is Easter and that makes it feel like spring and I had my mom’s famous Lasagna to look forward to later.
Earlier in the week my mom called and asked us to come over for a family get together on Easter, we were in ofcourse. Then she said “are you guys interested in eating meat?” sounds funny right? But here’s the thing we (Billy and I) don’t eat much meat at our house, just a personal choice. The cool thing for us is that when we do decide to partake in meat it’s usually something special like Thanksgiving turkey or my mom’s famous Lasagna, and it didn’t disappoint. Thanks mom and big Mike for a great get together and mom your Lasagna is amazing, so worth abandoning my veggie ways for a classic homemade dish of love.

P.S. I made an Asparagus dish to take to my mom’s, here’s the recipe ENJOY.

-Stalker Salad-

1 lbs. asparagus
1/4 c. finely minced red onion
1/4 c. minced red or yellow pepper
3 T. olive oil
1 T. Dijon mustard
3 T. white wine vinegar (I used a apricot wine vinegar that I got at the Farmers Market, yummy)
salt and pepper to taste

1. Trim the ends from the asparagus and steam for 5 minutes until tender, but not mushy. (I roasted mine, seasoned with olive oil in a 400 degree oven for 17 minutes)
2. In a medium mixing bowl combine the rest of the ingredients. When asparagus is ready lay them in a shallow dish and drape with the mixture in the bowl.

*This dish came from one of my long time clients Mary Strickland, thanxMary.

Mac and Cheese (with hidden veggies)

04 Sunday Apr 2010

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I have been meaning to get this on the blog for some time, this recipe is family friendly meaning everyone can appreciate this dish. I don’t have kids just a husband who is a kid at heart and he loves this recipe so much that he laps up the remaining sauce with his finger and licks it off.
I was telling my TBC (Tall Bitches Club) ladies that if you have leftover of the pureed carrots and yams that go in this dish they would make great snack for your little ones. No matter what this dish is a hit it’s fast, creative and good for you. Enjoy!
P.S. This recipe was inspired by Jessica Seinfeld’s cookbook Deceptively Delicious, if you have kids or a spouse who won’t eat there veggies this cookbook is very helpful and very creative.
-Mac and Cheese- Serves 4-6
3 c. Macaroni (I use whole wheat pasta)
2 T. butter (I use Earth Balance Butter)
2 T. flour (I use whole wheat flour or soy flour, it’s just whatever you have)
1 c. milk (I use soy milk)
1/2 c. carrot puree*
1/2 c. sweet potato/yam puree*
1 c. shredded cheddar (I like Beehive Cheese, they are local and make great cheese)
2 c. broccoli
1/2 tsp. salt
1/2 tsp. onion salt
1/2 tsp. garlic powder
1/4 tsp. ground pepper
1/4 tsp. paprika
1. In a large pot of salted boiling water cook macaroni according to directions. During the last two minutes throw in the broccoli with the pasta. Cook last remaining few minutes together and then drain both into a colander and set aside.
2. In a large saute pan melt the butter over medium heat, when melted and slightly bubbling add flour and whisk into a smooth paste. Cook for one minute to remove the raw flour paste, add milk a little at a time and whisk well to avoid lumps. Whisk all together until it begins to thicken, add all the spices and whisk together once more.
3. Turn heat to low after sauce has thickened, add carrot puree* and sweet potato/yam puree*, and cheese. Turn off heat and stir all together, toss the pasta and broccoli into thickened cheese sauce and stir one last time. Serve immediately.
*Pureed veggies is easy, I do these separately though. Either use a steamer basket or place the veggies in a pot with a little water and a tight fitting lid and cook over medium heat until knife tender. (That means that when you insert your knife into the veggie it slides right off) When tender puree the cooked veggies in a food processor, you may need to use a little of the cooking liquid to puree the veggies just until smooth.
I served this dish with Roasted Brussel Sprouts. All you do is wash, cut into halves or quarters depending on the size. Place the prepared brussel sprouts on a cookie sheet lined with tin foil, toss with olive oil and salt and pepper. Put into a preheated (400 degree) oven for 10 -20 minutes. After the first 10 minutes I toss the sprouts a little and determine how much longer.When they come out of the oven I season with fresh lemon juice, lemon zest and maybe just a little more olive oil and salt and pepper to taste. Enjoy

Brown Rice and Eggs (Cosmo Hippie Chef Alert!)

28 Sunday Mar 2010

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So this yummy warm earthy dish could probably be found in many different places, though I’m sure we would all interrupt it our own unique way. I first had this dish in Playa del Carmen, Mexico on the same trip I found Chiliquiles. My first thought was Brown Rice and Eggs? What could be special about that it’s so simple? My next thought was it’s a complex carbohydrate (the brown rice) and a healthy protein (the eggs) and will probably sustain me for a good part of the day, even if all I was doing that day was laying in the sun (which I was). So I ordered it and who knew something so simple would be so good. I even went back another morning for the same dish, the second time I asked for some sliced tomato’s for a fresh element and DELISH again. Now when I make Chiliquiles I save some of the tomato sauce so I can use it in this dish, we actually had it for breakfast this morning. Enjoy
-Brown Rice and Eggs- Serves 2-4
1 c. brown rice or more depending on the amount of hungry mouths, (I recently have been using wild rice I think it’s fun to switch it up)
2 eggs per person
Earth Balance Butter, or Olive Oil
leftover Chiliquiles sauce
salt and pepper
* sometimes I saute up some Kale and add it as well (I’m always finding places to add veggies)
**optional: Tofutti Sour Cream, avocado, extra hot sauce
1. Cook rice according to directions, (most times I make the rice a day ahead if I know I’m going to make this dish, it just saves time if making it for breakfast.)
2. Warm up leftover Chiliquiles sauce, (P.S. you could totally make the Chiliquiles sauce just for this recipe.)
3. In a saute pan saute the rice with a little butter or oil just until warmed through (if using already cooked rice). I like a little crunch or crispness to the rice. Salt and pepper the rice just a bit, cook for about 5-10 minutes.
4. Scoop the warm sauce into the bottom of the bowl and top with the sauteed rice. Set aside while you cook the eggs.
5. Add a little more butter or oil to the saute pan you used for the rice. Crack the eggs into the pan, I cook mine over easy but you could certainly scramble them if you’d prefer. Top the rice and sauce with the cooked eggs. (Be sure and salt and pepper the eggs while they cook.)
6. Top with any optional ingredients you would like.

The Best Bang for Your Bite

06 Saturday Mar 2010

Posted by in seasonal

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I don’t know about you but for me I want to get the best bang for my buck at the grocery store. The best way to do that is eating not only locally grown fruits and veggies but the ones that are in season. Eating both locally and in season ensure your dollars are well spent but also that the food your eating is as nutritious as it can be. The less it has to travel the sooner to your plate. Here’s a few options to look for next time your at the store.

  1. Sweet Potatoes/Yams: A very good source of dietary fiber and potassium. They are also a very good source of several vitamins, including vitamins B1, B6, and C, and manganese.
  2. Winter Squash: Like other richly colored vegetables winter squash are an excellent source of carotene’s, the richer the color the richer the concentration such as pumpkin and acorn. Like other carotene-rich vegetables, winter squash have been shown to exert a protective effect against many cancers, particularly lung cancer.
  3. Kale: It is among the most highly nutritious vegetables! A good source of carotene’s vitamins C, B6,B1,B2,E and minerals including copper, iron and calcium.
  4. Brussel Sprouts/Cabbage: They are similar in nutritional qualities to broccoli, an excellent source of folic acid, vitamins C, K and bete-carotene. They are a good source of vitamin B6, fiber, thiamine, and potassium. Brussel sprouts contain numerous cancer fighting phytochemicals in the form of glucsinolates. Also a good food to reduce appetite, promote bowel regularity, and prevent colon cancer.
  5. Carrots: Two carrots (not baby carrots) provide roughly 4,050 retinol equivalents, or roughly four times the RDA of vitamin A. Carrots also provide excellent levels of vitamin K, biotin, and fiber and very good levels of vitamins C, B6, potassium and thiamine.
  6. Broccoli/Califlower: Califlower is not as nutrient dense as broccoli, but has many of the compounds that help prevent cancer. Broccoli is especially rich in vitamin C. A 1-cup serving of broccoli provides about the same amount of protein as a cup of corn or rice but less than one third the amount of calories. it’s an excellent source of of vitamins K, A as well as folic acid and fiber. It also contains phytochemicals with tremendous anticancer effects.
  7. Grapefruit: Is low in calories but is a good source of flavonoids, water-soluble fibers, potassium, vitamin C, and folic acid. It also contains phytochemicals, including liminoids, flavonoids, lycopene and glucarates.
  8. Pears/Red Aujou Pears: They are a good source of dietary fiber, vitamin C, copper, vitamins B2, and E and potassium. Pears are are actually higher in pectin than apples. This makes them quite useful in helping lower cholesterol levels and in toning the intestines.
  9. Oranges: The combination of high vitamin C content and flavonoids make oranges important whenever vitamin C is required to function, especially within the immune system, lens of the eyes, adrenal glands (stress receptors), and reproductive organs and in the connective tissues of our body, such as the joints, gums and ground substance; and in promoting overall good health.

Great Flavor and Fab Prices. Good luck and enjoy the end of the winter bounty.

Outdoor Table for Two- Kale and Sausage

06 Saturday Mar 2010

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So we’ve added something savory, and naughty to our breakfast routine… Kale and ‘Sausage’. Really for breakfast? Yes! I’m always striving to balance our meals in a healthy way, and since our yummy hot cereal is sweet this savory addition is another way for us to up our veggie count for the day plus a little added protein to balance the potential carb overload. So when I say ‘Sausage’ I’m talking about a new product I’ve come across from a company called Field Roast, there an artisan vegan meat company. All there product are made from vegetable protein, I like the Smoked Apple Sausages.
-Kale and Sausage
1 link Field Roast Smoked Apple Sausage, cut into small bite size pieces
1 bunch Kale, take leaves off the stem and cut up into smaller pieces
olive oil
salt and pepper
small wedge lemon
1. Start by heating oil over medium heat in a saute pan, when oil is hot toss in sausage and start sauting.
2. When sausage has started to brown add the chopped kale and begin to saute. Toss often until wilted but still bright in color.
3. When wilted enough for you, season with salt and pepper and and the juice of some lemon.
4. Serve immediately. Enjoy!

Keeping it REAL and Simple- Homemade Marinara Sauce

09 Monday Nov 2009

Posted by in DIY, pasta

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So the last time I checked in was weeks ago, and I mentioned that I was in a food funk. Nothing was inspiring me nor was I even wanting to eat, my taste buds were on hiatus. Part of this was due to the Farmer’s Market coming to a close as well as the weather here in Salt Lake won’t make up it’s mind if it wants to be cold or warm. I’m certainly not complaining about the sunshine it’s just that it is throwing my wants and cravings for a bit of a loop! So I took action and I completely cleaned the kitchen and fridge from top to bottom in hopes that cleaning out my creative space would make room for the energy to flow. Is it working? Who knows only time will tell, but there’s always in the meantime. As for the meantime, I vowed to keep it simple, and get real about this present moment. All of us go through stagnic times, it’s like riding a wave – it goes up and it goes down. No worries just go with the flow, do what you can, andthe rest will catch up.

Here’s a simple Marinara Sauce I refer to often (Everyday Italian, Giada De Laurentiis) it’s sweet an delicious and very versatile.
– Marinara Sauce-
1/4 c. olive oil, or enough to cover the bottom of the pot
2 small onions or 1 large, chopped
2-4 cloves garlic, chopped
4-6 stalks celery, chopped (I like the leafy stalks)
2-4 carrots, peeled and chopped
2 jars (I use my canned tomatoes) or cans (32oz)
2 fresh bay leaves
salt and pepper to taste
1. In a large pot over medium heat, add onions and garlic and saute until soft and translucent, about 10 minutes.
2. Add the carrots and celery and season with salt and pepper, saute until soft, another 10 minutes.
3. Add tomatoes and bay leaves and simmer until sauce thickens about an hour. Let cool and I like to puree mine in the blender, taste and season with salt and pepper if needed.

Greek Salad

20 Sunday Sep 2009

Posted by in dressing, salad

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Well for those of you who don’t know, I’m Italian, and there’s this great line from a book called “Animal Vegetable Miracle” where the author is talking about her husband’s Italian heritage and she says “It’s my observation that when Italian genes are present, all others take cover.” That would be my observation as well, unless ofcourse you meet a Greek. Now that my Mom dates a big Greek man, Mike, I joke that we have all become a little Greek. I’m sure all of you have someone like this in your life, and if not, you’d better get one because it’s a whole lot of food and love. So this recipe comes from the newest member of our family, Mike. Thanks for all the food and love, you fit right in and then some. My poor quiet husband had know idea what he was in for when he married me, first the Italian crazyiness and food and now the Greek fun and fare, but he’s loving every minute of it, and the food isn’t too bad either.

-Greek Salad-

16 oz baby spinach
1 lb cherry tomatoes, sliced in half
1 large onion, thinly sliced (I use purple onion, Mike likes white onion)
1/4 lb good feta, cut into bite size pieces (I get mine at the farmer’s market from Rockhill Creamery, it’s called Desert Red and the flavor is salty and rich.)
pepper to taste
(I don’t use salt because the feta is so salty, it doesn’t really need more.)

1. I layer all of the ingredients in a huge bowl staring with the spinach, then the tomatoes, onion, and feta sprinkle some pepper and then layer one more time starting with the spinach and so on.
2. I like to dress each serving individually but you can certainly dress the whole salad when ready to serve.

-Dressing-

Here’s the thing, the dressing is a mixture of balsamic vinegar and homemade ranch from Mike’s restaurant, The International Pantry. We just mix the two according to taste, so if you can’t get your hands on Mike’s ranch use you favorite and mix with the balsamic for this truly original salad delight. ENJOY!

*Spinach historically was regarded as a plant with remarkable abilities to restore energy, increase vitality, and improve the quality of the blood. Spinach contains twice as much iron as most other greens. Spinach is also one of the most alkaline-producing foods making it useful in helping regulate body pH. It is also one of the richest dietary sources of lutein making it an especially important food for promoting healthy eyesight and preventing muscular degeneration and cataracts. Spinach, like other chlorophyll and carotene containing vegetables, is a strong protector against cancer. Researchers have identified at least thirteen different flavonoid compounds in spinach that function as antioxidantsand as anticancer agents.