Roasted Squash with Whole Wheat Cous Cous

Roasted Squash with Whole Wheat Cous Cous

1 small butternut squash, skin and seeds removed, peeled and diced into chunks

2 zucchini, quartered lengthwise and cut into chunks

1/2 C whole wheat cous cous, cooked according to package directions

1/4 cup pepitas

2 TBS extra virgin olive oil

salt and pepper

Preheat your oven to 375 degrees. (I use the convection roast setting)

Prepare the cous cous according to package directions. 

While the cous cous is cooking, add the squash to a large bowl. Drizzle with the olive oil and season with salt and pepper. Combine well with your hands or a large spoon until the squash is evenly coated with oil and seasoning. Arrange in a single layer on a baking sheet with a raised edge. Roast in the oven for 20 minutes, then use a spatula to turn the squash over. Roast an additional 20 minutes or until squash is lightly browned.

Toast the pepitas (shelled pumpkin seeds) for a few minutes in a small, dry fry pan. Be careful not to burn them!

Combine all the ingredients and serve.

(This dish is a hefty serving of protein. Approx 20 grams)

Sunshine Soup

While driving home from work today, I was thinking about a delicious "summer" soup that I had at Christina Pirello's cooking class. It was made with finely diced zucchini, carrots, peppers, corn and millet. I decided to recreate it the best I could from memory. 

For some reason, Whole Foods didn't have any zucchini, which seems strange on July 1st in Philadelphia.  I decided to use yellow squash instead. Then I found a bag of beautifully colored organic carrots. So now, the wheels start spinning in my head. I decide that I'm going to make a soup with yellow vegetables and ribbons of finely sliced kale. There's no reason why healthy food can't be pretty too, right?

As I'm looking down into the pot of gloriously gold soup, I'm trying to think of what to call it. "Sunshine" comes to mind but I wasn't sure if there already was a Sunshine Soup. I google it and sure enough there are all sorts of "Sunshine" soups. Here's my version. I wonder what YOUR version will be?  :-D

Sunshine Soup

1 yellow onion, diced

1/2 C diced daikon

1 yellow squash, diced

3 yellow carrots, diced

1 C frozen organic yellow corn

1/2 C dry yellow split peas

1 C cooked brown rice

4 leaves of kale

6 C water

salt and pepper

2 TBS extra virgin olive oil

In a soup pot, add the olive oil, onion, daikon and carrots. Saute over medium heat. After a few minutes, add the yellow squash and season lightly with salt and pepper. Saute a few minutes more until onion is clear and veggies soften. 

Add the yellow split peas and six cups of water. Bring to a boil, reduce to a simmer and cover. Simmer for 30 minutes. In the meantime, prepare the kale.

Remove the stalks by slicing as close as possible then entire length of the leaves. Take the two pieces from each leaf and roll tightly (like a cigar), tip to tip. Slice into thin ribbons and set aside. 

After the soup has simmered for thirty minutes, add the corn and brown rice. Heat for a few minutes more, then add the kale. Cook just until the kale has wilted.

Serves 4-6

Sweet Potato Fries

Sweet potato fries are easy to make and so much healthier than regular french fries. ONE sweet potato has the recommended daily allowance of vitamin A, which is necessary for a strong immune system, good eyesight and beautiful skin.

Using cornstarch instead of flour makes this recipe gluten free.

Sweet Potato Fries

3 large sweet potatoes

3 TBS flour or cornstarch

1/2 tsp salt

1/4 tsp pepper

1/2 tsp cinnamon

3 TBS of extra virgin olive oil or organic expeller pressed canola oil

Preheat oven to 425 degrees. 

Peel the skin from potatoes. Cut potatoes lengthwise into thin strips. Start by cutting potatoes in half so that the flat side prevents the potato from moving, which helps prevent YOU from cutting yourself! 

Place the fries into a large plastic zipper type bag or a large bowl. Sprinkle the flour/cornstarch and seasonings over the fries and mix well. The fries should be completely coated. Add the oil and toss until coated and no dry flour/cornstarch is visible. 

Arrange fries in a single layer on a baking sheet. Bake for 15-20 minutes. Remove sheet from oven and turn fries over using a spatula. Return to oven and bake another 15-20 minutes or until fries have turned  a dark golden brown.

This recipe serves four people. A delicious dipping sauce would be some vegan mayo mixed with a little horseradish. Enjoy!

Lentil Soup with Mushrooms

Don't remove soup from your weekly diet just because it's summer! Soup is a year round dish! It's good for digestion and eating hot foods (temperature and spice) will help you feel cooler. Local vegetables offer you dozens of options. A bowl of soup with some salad is the perfect "light" summer meal. I made some lentil soup tonight because I was craving lentils and mushrooms. It's quick and easy to make and you can easily adapt the quantity. This recipe makes 4-6 bowls.

Lentil Soup with Mushrooms

1 C green lentils rinsed (I used small Spanish lentils)

1 lg onion finely diced

10-12 Shiitake mushrooms, stems removed and finely diced

1/2 C (approx) Maitake mushroom, finely diced

4 C water

2 bay leaves

1/2 tsp turmeric

1/4 tsp cardamom

1/4 tsp ground pepper

2 well rounded TBS barley miso, dissolved in 1/2 C warm water

2-3 TBS extra virgin olive oil

In a small stockpot, combine olive oil, onion and mushrooms. Saute over medium heat until onions are clear and softened. Add the lentils, water, bay leaves and spices. Bring to a boil then reduce to a simmer for about 30-45 minutes. When the lentils are soft and the soup has thickened, remove the bay leaves and add the dissolved miso. Turn off heat and allow soup to rest a few minutes before serving. (This will activate the healthy bacteria in the miso. Remember....don't boil miso!) 

I garnished the soup with fresh oregano because it's taking over my garden! Cilantro or fresh parsley would also be good.

Vegan Cheesecake

Vegan Cheesecake 

15 dates, quartered

1/2 C almond meal

1/4 C coconut

3 tsp water

3 C raw cashews

8 TBS coconut oil, melted

1/4 C lemon juice

1/4 C raw agave nectar

1 tsp vanilla

You will also need a food processor and a 9" glass pie dish.

In a large glass bowl, add the cashews, cover with water and soak for at least 4 hours.

In a processor, combine the dates, almond meal, coconut and water. Pulse until the ingredients resemble coarse crumbs that stick together when pressed between your fingers. Press the crust evenly into the glass pie dish, working from the bottom, then up the sides. Set aside.

Drain the cashews, removing as much water as possible and place into the processor bowl. Add in the coconut oil, lemon juice, agave and vanilla. Blend in processor until smooth.

Pour cashew mixture into the pie dish and smooth with a spatula or butter knife. Cover with plastic wrap and refrigerate until set. This usually takes at least an hour. You can speed up the setting by placing in the freezer for 15-20 minutes.

Fettuccine with Greens and Sun Dried Tomatoes

The sauce for this dish is truly one of my favorites. It's rich, garlicky and fool proof. If you're a vegan who misses fettuccine Alfredo, you must try it. Seriously.

1 lb fettuccine
1 bunch of large greens, approximately 4-5 leaves of tuscan kale, swiss chard or red chard
1 8oz jar of julienne sun dried tomatoes in olive oil (drained)
3 cloves of garlic, finely diced
3 TBS extra virgin olive oil

Sauce
2 C whole unsalted cashews (raw, not roasted)
2 cloves of garlic
1/4 C white miso
1/4 C extra virgin olive oil
3/4 C vegetable broth or water


Cook fettuccine according to package directions. In the meantime, prepare the sauce and the greens.

You will need a food processor or a very good blender for the sauce. Add the cashews, garlic and miso to the processor. Blend together, gradually adding the olive oil, then the broth or water. Set aside.

Prepare the greens by removing the stems and setting the leaves aside. Remove and discard the thicker parts of the stems if they look tough, then finely dice the thinner stems on an angle. Add to the saute pan with the three cloves of diced garlic and the three tablespoons of olive oil. Saute on medium heat until the stems start to become tender. Roll the leaves to resemble a cigar. Cut across the roll, angling the knife if necessary to cut across the veins, making thin "ribbons." Add to the pan with the sun dried tomatoes and saute until the leaves are wilted. Add the sauce, heating just enough to "activate" the miso. Heating the sauce too high/too long will kill the healthy bacteria.

Toss the cooked fettuccine with the sauce and serve. Serves 4-6.

The sauce recipe makes about 2+ cups and can be used with many combinations of pasta and veggies.

Tabouli

I think it's safe to say that spring has finally arrived, after the winter from you know where. One of my favorite salads in warmer weather is Tabouli. During the summer months, the ingredients are found in abundance. Tabouli is great to pack for lunch or take along to picnics and BBQ's. I tweaked the traditional recipe by adding some quinoa to boost the protein.

Tabouli

2 C chopped parsley

1 C chopped mint

1 lg cucumber, finely diced

1 lg tomato, finely diced

1 small red onion, finely diced

1/2 C bulgur wheat

1/2 C quinoa

1/2 C extra virgin olive oil

1/4 C fresh lemon juice

1/2 tsp salt

1/4 tsp pepper

water for preparing the bulgur and quinoa

In a small saucepan, cover the quinoa with water and allow to sit for 10-15 minutes. drain the quinoa in a strainer and return to the pan. Bring the quinoa and 3/4 C of water to a boil. Cover and reduce to a simmer until water is absorbed and quinoa has sprouted. Remove from heat and allow to cool.

In a small glass bowl, combine the bulgur and 1/2 C of hot water. Cover and let sit until all the water is absorbed.

While you wait for the quinoa and bulgur, prepare the rest of the salad. Finely chop all the ingredients and place in a large mixing bowl.

Make the dressing in a small bowl or use a small mason jar. Combine the olive oil, lemon juice, salt and pepper. Whisk or shake well.

When the bulgur and quinoa are cool, combine all ingredients well.

Makes about 8 cups.

Notes: If you don't rinse the quinoa, it will have a bitter taste. If you can't eat bulgur because of the gluten, use all quinoa. 1 C of quinoa will require 1 1/2 C of water.

Lettuce Wraps

Lettuce Wraps

1 TBS chili garlic sauce

1 1/2 tsp sesame oil

3 TBS soy sauce or tamari

1/4 C hoison sauce 

2 TBS rice vinegar

2 TBS cooking sherry

8 oz extra firm organic tofu

2 tsp canola oil

2 TBS grated ginger

4-5 scallions, greens and whites separated and finely diced

1 red bell pepper, finely diced

1/4 C chopped peanuts

1/2 C diced water chestnuts

lg head of Bibb lettuce, leaves separated

Slice tofu into thin layers (or crumble) and allow to drain on paper towels for about 15-20 minutes. You can also use a cheesecloth or a clean dish towel to squeeze the water out by twisting, or a tofu press.

In a medium size bowl, combine the chili sauce, sesame oil, soy sauce, hoison sauce, vinegar and sherry. 

When the tofu is drained, crumble it into the sauce and stir well, breaking up any large chunks. Set bowl aside.

Add the canola oil to a large saute pan. Heat pan over medium high heat and add the white scallions, red pepper and ginger. Saute until the pepper begins to soften and the scallions start to become translucent. Add the tofu and sauce, stirring to mix well. Cook for another minute or two, until the tofu has had a chance to heat. Stir in the green onions, water chestnuts and peanuts.

Arrange lettuce cups on plate and add a few spoonfuls of filling to each. You can also serve the filling in a bowl and allow people to fill the cups themselves.

Makes about 12-16 lettuce cups.

Notes: Don't be lazy about draining the tofu. Squeeze out as much water as possible or your filling will be mushy. I grind a large batch of peanuts in my processor and keep them in an airtight container so that I have them handy. 

Vegetable Pad Thai

1 8 oz box Brown Rice Noodles

3 TBS Tamari or Soy Sauce

1 TBS Fresh Lemon Juice

1 TBS Honey, Brown Rice Syrup or Agave

1 tsp Crushed Red Pepper Flakes

Peanut Oil

1/2 C Peanuts, ground

2 Carrots. grated

1 C shredded Red Cabbage

1 C Mung Bean Sprouts

1 bunch Green Onions, diced

4 Shiitake mushrooms, sliced

3 Cloves of Garlic, finely diced

1/4 C chopped Cilantro

8 oz Organic Teriyaki Tofu, cubed

In a small bowl, combine Tamari, Lemon Juice, Honey, Red Pepper Flakes and set aside. Fill a stock pot with enough water to cook the noodles and bring to a boil. 

In the meantime, Add a few tablespoons of peanut oil to a large, deep saute pan. Add all ingredients, except for the tofu, peanuts and cilantro. Saute over medium heat until the veggies start to soften.  Add the tofu, peanuts and Tamari sauce. 

Add your noodles to the boiling water. Be careful to not over cook them! They should only take a few minutes. Drain and add to the saute pan. Combine well with the veggies, sauce and cilantro. Serves 4.

Notes: You can use other vegetables, like broccoli, zucchini, etc. Adjust the spiciness by decreasing or adding more red pepper flakes. 

Red Lentil Soup with Cauliflower

I don't think cauliflower gets enough credit for all the health benefits it provides. It's high in vitamins C and K, which means it's an excellent antioxidant and anti-inflammatory food. It's also high in fiber. so it's good for your heart and digestive tract. This easy to make soup would be great with some garlic naan!

Red Lentil Soup with Cauliflower

1 C dry red lentils

1/2 onion, diced

3 lg carrots, quartered and diced

3 stalks of celery, halved and diced

2 cloves of garlic, finely diced

2 TBS extra virgin olive oil

1 6oz can of tomato paste

2 TBS red curry paste

1 TBS curry powder

1 small head of cauliflower, core removed and florets crumbled

1/4 C chopped cilantro

sea salt

6 C water

Add oil to a large soup pot. Add carrots, celery, onion and garlic. Season with salt and saute over medium heat for ten minutes. Add the lentils, water, curry and tomato paste. Bring soup to a gentle boil, then reduce heat and simmer for 30 minutes. Add the cauliflower and simmer for an additional 15 minutes or until the cauliflower is tender. Garnish with Cilantro and serve.

NOTES: If you'd like this soup to be vegan/vegetarian, check that the curry paste is not made with fish. The red lentils do not hold their shape like other varieties. They give this thick soup a wonderful texture. Adjust the curry to suit your taste! Serves 6. 

Stuffed Cabbage

Stuffed cabbage is one of my favorite dishes. It's the perfect dinner to make when you have leftover rice and/or lentils. I used both in this recipe. Here's the condensed version of why it's good for you: Briefly cooked cabbage helps prevent cancer, lowers your cholesterol and reduces inflammation. It's an excellent source of vitamins C and K. 

Stuffed Cabbage

1 organic head of cabbage 

2 C cooked brown rice and/or lentils

1 28oz can of organic crushed tomatoes

2 TBS balsamic vinegar

1/2 tsp Allspice

1 tsp sea salt

Preheat your oven to 350 degrees. Bring a large pot of water to a boil and add the salt. Carefully remove 6-8 outer leaves of a head of cabbage. Removing the core will make this step a little easier. Wash any leaves that have dirt on them. Place the leaves into the boiling water, being careful not to tear them. Blanch the leaves until the stalks slightly soften. Timing depends on the thickness of the stalk but it will be roughly 5 minutes or less. Carefully drain the leaves and allow to cool until you can handle them.

I had leftover lentils and brown rice that were combined with a sauteed onion, in my freezer. For every 6-8 rolls you make, you will need about 2 cups. Of course, you can always make the "stuffing" prior to blanching the cabbage if you don't have leftovers.

In a small bowl, combine the tomatoes with the balsamic vinegar and allspice. Place half the tomatoes into a small baking dish.

On a clean workspace or plate, lay one leaf out and place a large spoonful (serving spoon or tablespoon) of rice toward the bottom of the leaf. Gently fold both sides over the stuffing, then roll toward the outer portion of the leaf, using your fingers to keep the sides tucked in as you roll. Place seam side down into the baking dish. Continue rolling leaves and adding them to the dish. Pour the remaining tomatoes over the rolls.

Bake in the oven for approximately 40-45 minutes. 

NOTES: This recipe has enough tomato sauce to make several more rolls. So if you double it, you won't have to double the sauce. If you're making more rolls, make sure you buy a larger head of cabbage, rather than small.

I use the remaining head of cabbage to make a quick coleslaw while the rolls are cooking. Finely dice it, add a large shredded carrot, a few tablespoons of Earth Balance Mindful Mayo and a splash of apple cider vinegar.