Red Lentil Indian Dal Soup

I love thick and hearty soups in cold weather, and lentil soups usually fill the bill.  There are many different kinds of lentils ranging from the French lentilles du puy to the Indian red lentils.  Many hold their shape after cooking, but the red lentils that I am using in this recipe fall apart into a delicious array of flavor.  The red lentil also changes its color to a yellowish hue. Although the color changes, the mellow taste remains.

Dal is the generic name for all beans, dried peas, and legumes in India.  The following dal soup is made with small reddish lentils that become a thick, creamy and smooth soup after cooking.  Top it with some fresh chopped cilantro and voila! -- a delicious beginning to any meal.

Red Dal Soup

1 TBS olive oil
2 small red onions, chopped
3 cloves garlic, minced
1 TBS fresh ginger, minced
1 tsp cumin
1tsp coriander
1/2 tsp turmeric
1/2 tsp pepper
1/4 tsp cinnamon
1 cup red lentils, rinsed
sea salt to taste
5 cups water
1/2 cup fresh cilantro, chopped

Heat the oil in a large pot and add the onions.  Cook for about 4-5 minutes.  Add the garlic, ginger, cumin, coriander, turmeric, pepper, and cinnamon.  Cook for about 1 minute.  Stir in the lentils.  Add the water and bring it to a boil.  Reduce the heat to low and simmer for about 1 hour.  Stir in the chopped cilantro and serve. 

Happy, healthy eating!

White Beans and tomatoes

Fagioli All'uccelleto

When I visited Tuscany in June, I fell in love with their cannellini beans with tomatoes.  I've tried several variations since my return home.  Tonight I made some white beans (not cannellini) and simmered them with several tomatoes and spices.  At the end of the cooking process, I added some fresh kale that I had just bought at the farmer's market.  Although I used dry beans and soaked them overnight, it is perfectly appropriate to use organic canned beans.  Like other beans, these pearled gems are low in fat and high in fiber, iron, folate, and magnesium.  They have lots of thiamine, which is great for brain power.  This dish gets an added punch from tomatoes.  At this time of year, tomatoes are plentiful and luscious.  When I think of the tomato, I think of lycopene which has been studied for its antioxidant and anti-cancer properties.  The addition of kale gives the dish an added boost of calcium, iron, lutein and vitamins A,C, and K.

White Beans and Tomatoes

2 cups cooked white beans

2-3 TBS olive oil

1/2 onion, chopped

2 garlic cloves, minced

1 sprig sage

4-6 ripe tomatoes, chopped

1 cup kale, cut

salt and pepper to taste

Heat the oil in a large pot.  Add the onion and cook for 5 minutes.  Add the garlic and saute for

another few minutes.  Add the tomatoes, sprig of sage, cooked beans and simmer for 30 minutes.  If the pot gets dry, add some water but let it cook down.  Add the kale and cook for another 10 minutes.  Season with salt and pepper.  If you wish, you can add 1 tablespoon of balsamic vinegar just before serving. 

Lentil Salad

Lentils, a member of the legume family, have virtually no fat and help to lower our cholesterol levels. They are, like other legumes and beans, rich in dietary fiber. Because the lentil has significant amounts of folate and magnesium, they are beneficial to our heart and cardiovascular system. Studies have shown that lentils can help balance blood sugar levels. Because lentils are high iron content, they can also increase our energy levels.

There are many varieties of lentils. Some are larger than others and come in many colors. I like to use the french variety called lentilles du Puy which are firmer and hold their shape-- making them perfect for a salad. I always have a variety of lentils in my cupboard because they store well and last for about a year.

Lentils are easy to prepare and do not need to be soaked. Before cooking I check them for small stones or debris and then wash them under cool running water. I add one cup of lentils to three cups of boiling water to which I have added a bay leaf. When the water returns to a boil I lower the heat to a simmer and cook for 30 minutes or until tender. Towards the end of the cooking process I usually add some salt to the lentils. I prefer to add the lentils to boiling water since they are easier to digest than those that are brought to a boil with the water.

Lentil Salad Recipe

1 cup cooked lentils

1 carrot, diced or julienned

6 small cherry tomatoes, halved

1 scallion, sliced

1/2 small red onion, diced

2 TBS sherry vinegar

1/4 cup olive oil

1/4 tsp dijon mustard

1 small shallot, diced

salt

pepper

Make the vinagrette by whisking the vinegar, oil, mustard, shallot, salt and pepper together.

Add the carrot, scallion, onion, and tomatoes to the cooked lentils. Pour the dressing over the lentils and mix together. Enjoy.

Happy, healthy eating.

Blissful Potato Salad

We love our potatoes. We love them baked, mashed, fried, as chips and in salads. Maybe that is why it is the number one vegetable crop in the world! Potatoes are part of the nightshade family of vegetables which also includes eggplant, tomatoes, and peppers. When potatoes are not eaten fried or loaded with sour cream and bacon they are a very healthy food item. A baked potato when eaten in its natural state is a low calorie and high fiber food. It is a good source of vitamin C, B6, copper, potassium, manganese, and dietary fiber.
I like cooking with baby yukon gold or red bliss potatoes that can be found this time of year at the farmer's market. They have a creamy texture and are eaten with their skins on for an added nutrional punch. I prefer to use them immediately rather than storing them in the refrigerator. They are best when kept in a cool area that is not refrigerated.

The following potato salad is considered a "french potato salad".   I've added broccoli and discovered a delicious alternative.

Blissful Potato Salad

24 small potatoes (a combination of yukon gold and bliss)
1 cup broccoli
3 TBS red wine vinegar
9 TBS olive oil
1/2 tsp dijon mustard
1/2 red onion, minced
2 scallions, minced
2 TBS fresh basil, chiffonade
salt and pepper to taste

Wash but do not peel the potatoes. Cut the potatoes in half or quarters. Place in boiling salted water until tender. Remove when done and add the broccoli to the same pot and cook until tender.

While the potatoes are cooking make the vinaigrette. Combine the vinegar, mustard, salt and pepper in a bowl. Slowly whisk in the olive oil. Pour over the warm potatoes. Add the broccoli, onion, scallion and basil. Mix gently together. Let sit so that the flavors will be absorbed together.


Happy, healthy eating!

Summertime Eating

I try, as best as I can, to eat seasonally. With warm weather and summer here, I begin to consider the types of foods and menus that are appropriate for eating this time of year. Eating seasonally varies depending on where you live. I live in the Northeast, and so I enjoy four very different seasons. Seasonal cooking allows me to appreciate the freshest ingredients--and it’s a fact that fruits and vegetables grown near your home are generally healthier. Just consider the thousands of miles that produce from the west coast has to travel before it arrives in the Midwest or East Coast.

This year I have joined a CSA -- Community Supported Agriculture. I’ve met the farmer who grows the vegetables I will be eating this summer, and learned where and how my vegetables will be grown and harvested. Even if you don’t have the option of joining a CSA you probably have a farmer’s market in your area. Browse the market and be curious. Poke around the stands and notice what fruits and vegetables are available. Talk to the farmers—they will be able to tell you how they grow their produce. They will tell you if they use pesticides or follow more organic farming methods. Visiting the farmer’s market is the easiest way to determine what is seasonal where you live.

During the summer months I normally eat lighter fare. The weather is hot and humid, and I am looking to cool down my body. I am outside more in the summer and tend to be more active. During these months, there is an abundance of juicy fruits and vegetables sprouting from the earth. During the warm months of summer, I tend to eat foods that have higher water content like fruits, lettuces, tomatoes, watermelon, cucumbers and large leafy greens. I also eat more raw vegetables and more cracked grains. Raw foods and fruit generally have a cooling effect on the body. Fruits and vegetables are abundant during the summer, so that is a clue that you might consider eating a variety of summer fruits and veggies. Everyone needs to be responsible for their own food intake and decide which foods work best for them. Just remember that variety is the key to a healthy body—eat different foods each day—and experiment with your diet. You can learn to create healthy, balanced, and delicious meals wherever you live.

Quinoa Summertime Salad

Quinoa is an ancient grain from the Andes that is high in protein. It cooks quickly, is light and digestible and has a calming effect on the body. It is covered with an oily substance called saponin, so be sure to rinse it thoroughly before cooking--otherwise, it will taste bitter.

Take 1 ½ cups quinoa and rinse it several times under cold water. Dry roast the grain in a large, heavy-bottom fry pan until it is dry, stirring constantly. When the grains begin to turn golden and puff up add 3 cups of water. Bring this to a boil and add a pinch of salt. Cover the pan and simmer for approximately 20 minutes or until the water has evaporated and the quinoa is done. Remove the pan from the heat and fluff the quinoa with a fork. Place in a large bowl to cool.

While the quinoa is cooking, roast ¾ cup slivered almonds in a 325 degree oven until they are golden.

Slice 4 radishes into half moon circles. Slice 1/8 of a red onion into half moon circles. Finely chop ½ cup parsley.

Mix 2 tablespoons of red wine vinegar with 1 tablespoon of brown rice vinegar. Add salt and pepper to taste. Then whisk in ¼ cup olive oil.

Add the radishes, onions, almonds, ½ cup currants, and parsley to the cooled quinoa. Toss everything with the dressing. Taste and add salt and pepper if necessary.

Happy, healthy eating!

Farmer's Market Bounty

It's a treat to pick up my CSA (Community Supported Agriculture) box at the farm in Sudbury. I can't wait to open it and do so as soon as I get to the car. I am excited to discover what goodies I will find. This week's bounty included arugula, baby bok choy, Swiss red chard, a variety of lettuces, some broccoli rabe, baby red ace beets and Easter egg radishes. I plan to make a salad with the arugula and add some of those beautiful red radishes with the first alliums of the season--scallions. Also included in the box were some hakueri turnips which I had never seen before. They are so sweet that I ate them as I was unpacking the vegetables.

The fun has only just begun as I contemplate how to cook these beautiful vegetables. Tonight I have decided to roast the beets and create a salad incorporating some local goat cheese that I bought in the Berkshires. In addition, I am making roasted chickpeas with garlic and chard.

Swiss chard is abundant from June until August. Look for it at your farmer's market this week as you poke around. Notice the other leafy greens that are making their appearance. You can never eat too many greens, and when you think that you have had enough, eat 20% more. Swiss chard comes from the same family as beets and spinach and both the leaves and the stalks are edible. It is filled with amazing vitamins and minerals-- loaded with vitamin K, A, and C. It also has potassium, iron, and vitamin E. It is a mega food.

Swiss Chard with Chickpeas and Garlic

1 cup cooked chickpeas
5 garlic cloves, peeled
1 large shallot
2 small bay leaves
1/4 cup extra-virgin olive oil


For the Swiss Chard

2 tablespoons extra-virgin olive oil
3 garlic cloves, peeled, crushed
1 small red onion, diced
1 bunch Swiss chard, center stem cut, leaves coarsely torn
1 cup water or broth


Preheat oven to 350°F. Combine first 5 ingredients in 8x8x2-inch glass baking dish. Sprinkle with salt and pepper and toss with the oil. Cover the dish with foil and roast until the garlic is tender, about 45 minutes.

In a skillet heat the oil and add garlic and onion. Cook until the onion is tender. Add the chard and cook for 2 minutes. Add the water, cover and cook until the chard is tender, about 10 minutes. Season the chard with salt and pepper.

Combine garbanzos with the chard in the skillet. Toss over medium heat until warmed through, moistening with more oil if needed.

Happy, healthy eating!

HOW I EAT

Okay, I admit it—I’m an herbivore. Not that there’s anything wrong with that. There’s nothing to be ashamed of here, is there? In fact, I’m basically a vegan with a few touches of macrobiotics added for good measure. There are a lot of benefits to eating this way -- among them losing weight and having healthy glowing skin. But the best benefit is feeling and looking healthy.

When I began eating this way, I needed to throw out a lot of preconceived notions about healthy eating and dieting. None of the old diets fit anymore, and now I had to reprogram my way of thinking about food and health.

The way I eat is based on grains. Beautiful, whole grains are the foundation of my diet. I had always thought that grains were fattening, but I learned that whole grains, when cooked correctly, will not only make me healthy, but will also allow me to reach a comfortable weight. However, grains alone are not a balanced diet. I added vegetables, and lots of them —all kinds of vegetables, cooked in a multitude of ways. I have never met anyone who got fat or sick from eating vegetables. I made my vegetables into soups, I sautéed, stir-fried, blanched, deep fried, baked, broiled and even ate them raw. I added beans, tofu, or tempeh at least once a day, and I have discovered that there are foods in this world that I had never heard of.

Because fruit contains a lot of natural sugar, I try not to eat more than a serving a day. I have eliminated refined sugars from my diet, but that doesn’t mean that I don’t eat dessert. There are lots of desserts that can be made with brown rice syrup, barley malt, and maple syrup. I bake delicious cookies, cakes, and a chocolate mousse (to die for) that I eat several times a week.

I don’t eat meat, and I rarely eat fish. To make up for missing nutrients, I take vitamin B12 supplements. I also eat sea vegetables to get additional minerals. I always add good quality sea salt and oil to my cooking.

Eating wisely can have multiple benefits. You look better, feel better and live a healthier life.
So, happy and healthy eating!

Barley Salad

Now that the weather has turned warm and sunny in the Northeast, I have started to think about using grains in salads. It is an easy way to use leftover grains, and it's so convenient to have an easy side dish ready to serve for lunch or dinner.

I first tried the Mediterranean Barley Salad several summers ago when I became vegan. I make it from pearled barley, which cooks quicker than hulled barley. Hulled barley, however, is more nutritious, because it only has the outer hull removed. Pearled barley, on the other hand, has had the tough hull polished off and the outer bran layer removed. I like the pearled barley for salads because it is not as chewy as the hulled barley and it cooks up quicker. This recipe has many of the tasty classic Mediterranean components. If you are a cheese lover, then I would suggest adding some goat feta cheese to the salad.

I often think of barley as a winter grain to be eaten in a hearty soup. Using this version of the grain, however, makes a great salad. It is cholesteral free and low fat. A half cup serving of barley has about 100 calories. Barley contains several vitamins and minerals, including niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.

This recipe comes from Jessica Porter's book The Hip Chick's Guide to Macrobiotics, a great book to have in your library if you are considering a macrobiotic diet and lifestyle. I've "tweaked" a few ingredients.

Mediterranean Barley Salad

Dressing Ingredients
2 TBS fresh lemon juice
1 TBS Dijon mustard
pinch of sea salt
2 TBS sherry vinegar
1 minced shallot
1/4 cup olive oil

Salad Ingredients

5 cups water
2 cups pearled barley
1/2 tsp sea salt
2 bay leaves
2 tsps dried oregano
1/3 cup pitted, chopped Kalamata olives
1/3 cup drained capers
1/2 cup toasted pine nuts
1/4 cup finely chopped green onions
1/2 cup crumbled feta cheese (optional)

Combine all of the dressing ingredients and mix.

Make the barley by bringing the water and salt to a boil. Add the barley and cover and simmer until tender--about 30 minutes for pearled barley. When it has cooled add the dressing and oregano. Right before serving add the remaining ingredients.

Happy, healthy eating!

Braised tempeh

Tempeh is one of those foods that is struggling to be legitimate. If you have never seen tempeh, it can be found in the refrigerator section of the market alongside the tofu. Tempeh has a firm, "nougat-like" texture and nutty flavor. It is sold in a compact block.

Tempeh is a healthy alternative to meat. It is a complete protein food that contains all the essential amino acids. It is made from whole soybeans and has a high fiber content. Because tempeh is made from fermented soybeans, it is easier on the stomach than other beans and bean products. Indonesians have been eating tempeh for over 2000 years.

The health benefits of tempeh are numerous. The isoflavones in tempeh strengthen bones, help to ease menopause symptoms, and reduce the risk of coronary heart disease. The protein and fiber in tempeh can also prevent high blood sugar levels. Soybeans are regarded as equal in protein quality to animal foods. Just 4 ounces of tempeh has less than 225 calories and only 3.7 grams of saturated fat and the soy protein in tempeh tends to lower cholesterol levels. In addition, it is a good source of manganese, protein, copper, phosphorus, vitamin B2 and magnesium.

I almost always marinate tempeh and braise or bake it. The leftovers are great in a tempeh, lettuce, and tomato sandwich. The following recipe is a marinated tempeh that is braised and then served over rice. I usually serve it with a pressed salad or a light cabbage salad that has been dressed with rice vinegar and orange juice. If you are making it into a sandwich, then add some sweet potato fries for a complete meal.


Braised Tempeh


1 package tempeh
3 Tablespoons oil for frying the tempeh
1/2 cup soy sauce
1/3 cup vegetable oil
1/4 cup vegetarian Worcestershire sauce
2 Tablespoons cider vinegar
2 Tablespoons brown rice syrup
4 garlic cloves, minced
1 Tablespoon lemon zest
1 Tablespoon grated ginger
Ground pepper
2 cups water

Cut the tempeh into triangles. First cut it in quarters, then slice through each quarter to make thinner slices. Cut the squares diagonally to make the triangles.
Place the triangles in the 3 tablespoons of oil and saute until browned on each side. While these are browning make the marinade by adding the rest of the ingredients and whisking them together.

After the tempeh has browned add the marinade and 2 cups of water to the pot with the tempeh. Reduce the heat to low and cover the pan. Simmer for 25 minutes. After 25 minutes uncover the pan and allow the marinade to reduce about 5-10 minutes.

Serve on top of a bed of rice.



Happy, healthy eating!

Fresh Garbanzo Beans

At the market this week, I noticed fresh garbanzo beans. At first I walked right past them and then reconsidered and bought a bag. The beans are tucked away in a green pod and reminded me of peas and edamame. Most of the pods house one bean but there were many with two. The first thing I notice as I am shelling is the color of the chickpea--it is green and not beige like its dried cousin. It is a time-consuming job to shell these beans, but I find it quite meditative. I found some recipes that called for keeping the beans in the pod and eating them like edamame, but being the obsessive compulsive type I painstakingly took each bean out of its pod. They have a grassy taste--try eating one raw.

For supper tonight, I have chosen to make a fresh spring salad from my loot of beans. After shelling the beans, I boil them in salted water, although they can also be steamed, until they are tender. With the leftover brown rice that I have from yesterday's lunch I will combine the garbanzo beans with the rice for a heartier salad.

The fresh garbanzo beans that are found in our markets are grown in Mexico. They are a great source of energy and provide iron,protein and fiber in our diet.

Fresh Garbanzo Bean Salad


2 cups fresh garbanzo beans
1/2 red onion, finely diced
1 garlic clove, finely diced
1/2 orange pepper, diced
1/2 cup chopped parsley
Juice from one large lemon
1/4 cup olive oil
salt and pepper to taste

Cook the fresh chickpeas in salted boiling water for 15 minutes until tender. Drain and cool.

Make the salad dressing by combining the lemon juice, garlic, salt and pepper with the olive oil. Add the onion, orange pepper, parsley, and beans. Combine. Let sit so that the flavors can meld together. Add additional salt and pepper if necessary.

A refreshing salad.

Happy, healthy eating!

A Date for Saturday Night

At cooking school last weekend we made desserts. Lots and lots of desserts. There were brownies and cookies, a tarte tartin, orange gingerbread with lemon sauce, a chocolate red velvet cake, vegan baklava, a pear charlotte, crepes, an antico dolce torte and a chocolate hazelnut torte. What is so amazing about these goodies is that they are not made with refined white sugar. All the desserts were made using brown rice syrup as a sweetener.

The vegan desserts that are normally sold in the marketplace are made with white sugar and white flour. It's true that they don't have eggs, butter, or milk, but the white sugar, vegan butter, and white flour still do not entitle them to carry a healthy label.

The desserts we made last weekend were made from organic whole grain pastry flour, avocado or olive oil, or Earth Balance. Almond milk was the liquid of choice.

The pastry I chose to make today is a classic date bar. I have taken a traditional date bar recipe and inserted healthier ingredients. Instead of white flour, I use whole wheat pastry flour. Instead of butter, I use avocado oil. Brown rice syrup and date sugar replace the brown sugar.

Dates come from the date palm which originated in North Africa. They have been eaten for centuries in the Middle East, along the Nile, because of their high nutritional value. Dates are easily digestible, high in natural fiber and are good for the intestines. They contain numerous nutrients, including calcium, sulfur, iron, potassium, phosphorous, magnesium and manganese. Dates are high in natural sugar so added sugar is rarely necessary when using them in a dessert. Dates give us a quick "pick me up" when our energy is low. They are also considered to have a laxative effect and are good for sluggish bowels.

Although dates have more calories than most other fruits, they make a great snack because they are filling (so you eat less of them) and they can be substituted for processed sweet treats. Although dates are great by themselves, they are also good when added to a salad or a fruit compote. Try sprinkling them on rice or couscous.

Date Nut Bars
1 1/2 cups chopped pitted dates
1 1/2 cups water
1 cup chopped walnuts
1 tsp vanilla

1 1/2 cups whole wheat pastry flour
1 cup oats
1/2 cup brown rice syrup
1/2 cup date sugar
1 tsp cinnamon
1/2 tsp baking soda
1/2 tsp salt
3/4 cup avocado/olive oil mix

Preheat oven to 350 degrees. Oil a 8x8 metal baking pan.
Bring the water, dates, and walnuts to a boil. Lower to simmer and cook until soft and thick about 10 minutes. Cool and add vanilla.

Meanwhile, combine flour, oats, cinnamon, baking soda, salt, date sugar, and brown rice syrup. Add the oil and combine all ingredients. Press 3/4 of this mixture into the bottom of the oiled pan. Top with the date/walnut mixture. Sprinkle remaining flour/oat mixture on top. Bake for about 25-30 minutes. Cool and enjoy.

Vegan Burgers Part 1: Rockin' Black Eyed Peas

Burgers were on my mind last weekend as the spring-like weather made a sudden appearance on the east coast. There are lots of choices when it comes to making vegan burgers so I decided to experiment with a couple--one made with beans and the other made with grains. My bean of choice was the soft, creamy black eyed pea. Black-eyed peas, also known as crowder peas or cowpeas,are low in fat and high in protein. One cup of these cooked peas contains 11 grams of fiber and 13 grams of protein,less than one gram of fat and a measly 160 calories. They contain phytochemicals such as lignans which have been said to help in the prevention of osteoporosis and heart disease. They also have the added benefit of having soluble fiber which lowers the bad cholesterol in our blood levels. This bean is also blessed with substantial insoluble fiber which helps the digestive tract and aids to fight constipation--a double whammy! They are a good source of iron,calcium, folate,and vitamin A.

I used to complain about the gaseous effects of eating beans. But I learned from my macrobiotic practice that adding a postage size piece of kombu into the cooking liquid helps to deal with that problem. Before cooking the dried peas, soak them for at least four hours, and then simmer them on the stove until tender. It usually takes about an hour. 1 cup of dried peas will yield 21/2 cups of cooked peas. Of course, you can always use canned peas.

Black eyed peas were originally from West Africa and part of Asia. They were brought to the Southern part of the United States during the slave trade and as a result are popular in southern recipes.

Black Eyed Pea Burger

2 cans organic black eyed peas
1 large shallot,chopped
2 cloves garlic, minced
3-5 TBS fresh cilantro, chopped
2 TBS olive oil
1 cup toasted walnuts
1 pepper in adobe sauce
1 TBS adobe sauce
salt and pepper to taste
1/2 cup flour
whole grain buns
Additional oil for frying the burger

In a food processor mix the black eyed peas, shallot, garlic, cilantro and pepper in adobe sauce until smooth. Add the toasted walnuts, salt, pepper, and oil. Process until everything is mixed together.
Form this mixture into patties. Dust lightly with flour and fry over medium heat in oil. The patties will form a crispy, yummy, coating. They tend to fall apart so turn them over gently. Expect a spicy bite from these burgers.

Happy healthy eating.

Red Cabbage at Night, Eaters Delight

Red fruits and vegetables always catch my attention. It is the red apples and the luscious red strawberries and the juicy red tomatoes and even the red cabbage that I am drawn to at the market. Colors are very symbolic. Red is the color of blood and is associated with strength, health, and passion. We comment on a child’s “red rosy cheeks.” We send red roses on Valentine’s Day to show our love. We use the expression “it is a red letter day” to describe a fantastic day.

It is not surprising, then, that I have a red cabbage sitting around waiting to be cooked. Red cabbage is high in vitamins A and C, both antioxidants. It gets its red color from flavanoids, also powerful antioxidants which are more commonly associated with grapes and berries than with cruciferous vegetables. It is also a low calorie vegetable having only 30 calories in a cup and is a high fiber food and a good source of calcium.

I normally wouldn’t think about braising a cabbage in spring, but the weather has been so cold and nasty that it makes sense to cook it this way. Enjoy this hearty, sweet and tangy side dish.

Sweet and Tangy Red Cabbage

2 TBS olive oil
2 cloves garlic, diced
1 red onion, sliced
Sea Salt to taste
1 lemon
½ head red cabbage, sliced
1 Granny Smith apple, sliced
Rice vinegar
Mirin

Saute the garlic and onion in the oil for about 2 minutes. Add some salt. Add the red cabbage and sauté for another few minutes. Sprinkle some mirin on the cabbage mixture and add the zest from the lemon and season with salt. At this point you can add 2 TBS of water. Cover the pan and simmer for 30 minutes until the cabbage is tender. Add the sliced green apple and cook for another 10 minutes. Stir in 1 TB lemon juice and some rice vinegar. The crunchiness of the apple contrasts nicely with the softer cabbage.

Healthy and happy eating.

Broccoli Soup with Croutons

Last night I was looking through the refrigerator hoping to be inspired to make something delicious for dinner when I spotted a loaf of whole grain seeded bread and I realized that I was in the mood for homemade croutons. But croutons alone does not a supper make, and that's when I noticed the broccoli. Perhaps creamy broccoli soup with croutons would make the beginnings of a tasty meal.


President George Bush once said: “I do not like broccoli. And I haven't liked it since I was a little kid and my mother made me eat it. And I'm President of the United States and I'm not going to eat any more broccoli.” President Bush's mother was correct when she told him to eat his broccoli. Broccoli has more nutrients than any other vegetable. Its nutritional punch includes vitamin C, vitamin K, vitamin A, folic acid, calcium, and insoluble and soluble fiber. Broccoli and cauliflower look alike and belong to the cabbage family known as cruciferous vegetables. It was first known by its Italian name "broccolo" which means cabbage sprout. The strong sulfur smell that this vegetable releases while cooking can be lessened when it is cooked a shorter amount of time. I enjoy the mixed textures of broccoli. The stem is fibrous and firm while the florets are soft and creamy. Broccoli is versatile and can be prepared in a variety of ways. I have served broccoli raw with a dip, steamed or boiled, roasted with olive oil and garlic, sauteed with rice and other vegetables, and as a pureed soup.

The Croutons

4 slices whole wheat bread
Extra Virgin Olive Oil
Sea Salt

Slice the bread into cubes and place on a cookie sheet. Toss the olive oil and salt into the bread. Place in a 350 degree oven and toast for 10-15 minutes.

Creamy Broccoli Soup

2 TBS Oil
2 garlic cloves, minced
2 stalks celery
4 shallots, diced
2 sprigs fresh thyme
1 small onion, diced
1 large head broccoli, chopped
1 bay leaf
3-4 cups water
salt and pepper to taste

Saute the shallots, onion, celery, thyme and garlic in the oil. Add some salt while this is cooking. Add the chopped broccoli and saute for about 5 minutes. Add the water and bay leaf. Add some salt and pepper, cover and let simmer for 20 minutes.
Puree the soup with an immersion blender. Stir and taste for seasoning. Serve with croutons on top and a drizzle of olive oil.

If you wish to thin it out a bit add 1 cup of almond milk. Or, try it both ways and decide which you like best.

Happy, healthy eating.

Springtime Chickpeas

Spring is a wonderful time of year, and it is a season that makes me feel so good. It is a time of renewal, when I feel light and airy and ready to tackle any project that presents itself. So, when I looked in the cupboard this morning to take out some oats for breakfast and saw all these jars filled with beans and grains, I knew I had my work cut out for me. I had this urge to clean everything out and start anew. But where do I begin? I have jars filled with black beans, garbanzo beans, yellow and green peas, lots of different variety of lentils, brown rice, white rice, wild rice, black rice, risotto, pasta, and four different bags of polenta. I have whole oats, cracked oats, Scottish and Irish oats. There are cans of tomatoes, jars of red peppers, bags of chocolate, and jars of fruit preserves.

The large jar filled with garbanzo beans caught my eye. Since I haven't cooked with chickpeas in a while, I decided to begin by soaking some.

Chickpeas, otherwise known as garbanzo beans, have a sweet, nutty taste with a creamy texture. They are larger than a pea and have a bumpy surface. They are beneficial to the pancreas, heart, and stomach and are a great source of protein. These beans contain more iron than other legumes and, like all beans, are a great source of unsaturated fat. They also contain folic acid, manganese, and fiber. These little beans are round and lightly beige in color, although I've read that some can be darker in color. They are very popular in Mediterrean, Indian, African, and Middle Eastern recipes. They are one of the earliest cultivated plants and are said to have been in existence for 7,500 years. That is quite a bean!

Chickpeas with Grains

1 cup dried chickpeas or 2 cups canned drained
3 TBS olive oil
1 large onion, diced
2 garlic cloves, finely chopped
1 tsp. dried rosemary
2 TBS tomato paste
1 bay leaf
1 large can chopped tomatoes with juice
6 cups water
salt and pepper to taste
1/2 cup grano (a small whole wheat grain) can also use dry pasta
1/3 cup cilantro or italian parsley

If using dry chickpeas soak them overnight in cold water. I usually add a small piece of kombu to the soaking water.

Heat the oil in a large pot and add the onion, garlic, and rosemary. Cook over low heat until the onion is soft. Stir in the tomato paste, tomatoes, and water. Add the chickpeas and bay leaf. Bring everything to a boil and reduce the heat to a simmer. Cook for about 1 1/2 hours or until the chickpeas are tender. Add salt and pepper. Add the grano or pasta to the pot and cook for an additional 30 minutes. At this point you might need to add more water to the pot. At the end add the cilantro or parsley and mix in. Garnish with some parsley. This is a thick stew.

Lentils of Different Colors

I only discovered lentils a few years ago. My sister was visiting from San Francisco, and we went to lunch at a Boston restaurant whose specialty was lentil soup. I savored that soup which was made with delicious sausage and lentilles de Puy, the tiny dark green French lentil. Of course, today I no longer eat soup with sausage, but it was a great introduction to lentils. I tried duplicating that recipe many times, but it is only recently that I discovered a plethora of different lentils and many ways to cook them. I was very excited recently when I discovered white lentils on one of my shopping trips. I had thought there were only two kinds of lentils—green and de Puy.
Lentils come in all different colors and shapes. They are all fast cooking and do not need to be soaked. They provide a quick healthy meal when there isn’t a lot of time to cook and they cook up in 40-45 minutes.

Lentils have been eaten for over 8,000 years and are a staple for many South Asian cultures. They were considered the poor man’s food in Roman times and in Europe a food to be avoided except in a famine. The Arabs, on the other hand, appreciated the energetic value of this legume, and it became a staple in Muslim homes. The Jewish people also appreciated the lentil. Don’t forget the infamous Bible story of Jacob’s “Red Stew” (which was made with the red lentils) which he exchanged for Esau’s birthright.

Lentils, like other legumes, are low in fat and high in protein, fiber, and iron. They have only 230 calories in a cup. I always wash my lentils in a strainer with cold water before cooking and pick out any stones or debris. However, there is no need to soak them. Do not salt them until they are softened since the salt will toughen the skin.

Lentils from India are usually a beautiful red and orange color. These brightly colored lentils cook quicker than the green varieties. They are generally used in soups and stews because of their ability to break down while cooking. I like to use lentils as an appetizer, in salads, as well as in soups and stews.

Red Lentil Soup

I made a huge pot of this soup this morning and brought some to the gym for the trainers to taste. It was a big success. I hope you think so as well.

•2-3 TBS olive oil
•2 red onions, chopped
•4 garlic cloves, minced
•1 tsp cumin
•1 tsp thyme
•2 cups red lentils
•2 cups canned chopped tomatoes
•8 cups water
•1 bay leaf
•Salt to taste
•Pepper to taste

Heat the olive oil in a large soup pot. Add the onions and garlic and sauté until soft about 8 minutes. Stir in the cumin and thyme, add the lentils and tomatoes.
Add the water, bay leaf, and pepper. Bring it to a boil and reduce the heat to low. Simmer for 40 minutes until the lentils break down. About 10 minutes before the soup is done add salt.
If the soup gets too thick add additional water.
Serve this with a green salad and some crusty French bread.


Lentil-Walnut Pate

There are lots of recipes for lentil-walnut pate. Some are made with red lentils and others with green lentils. Here is one of each. I have seen similar recipes in both Christina Pirello’s and Jessica Porter’s cookbooks.

•2 cups red lentils
•1 bay leaf
•4 cups water
•1 TBS shoyu
•1 TBS olive oil
•1 onion diced
•3 cloves garlic, minced
•½ tsp dried basil
•1 1/2 cups toasted walnut pieces
•Minced parsley
•2 TBS umeboshi vinegar (available in the Asian aisle of the supermarket)
•2 TBS balsamic vinegar
•Salt and pepper to taste

Bring lentils, bay leaf and water to a boil. Cover and reduce heat to a simmer and cook for 30 minutes. Season the lentils with the shoyu or salt and cook for another 5 minutes.
While the lentils are cooking heat the oil in a pan and add the onion,garlic and basil. Cook until the onions are slightly cooked—I like them a little undercooked for this recipe.
Place the lentils, cooked onion mixture, walnuts, parsley and vinegars in the food processor. Puree until smooth and creamy. Serve with raw veggies or toasted pita chips.

Lentil-Walnut Pate 2• 1 cup green lentils
•3 cups water
•1 bay leaf
•2 TBS olive oil
•1 onion, chopped
•6 cloves garlic, minced
•1 TBS mirin
•1 1/2 cups toasted walnut pieces
•1 tsp dried basil
•1 tsp thyme
•Salt and Pepper to taste

Bring the lentils, bay leaf and water to a boil. Lower the heat to low and cook for 20 minutes. Add some salt and cook for another 5 minutes.
While the lentils are cooking heat the oil in a pan and sauté the onions and garlic until the onions are soft. Stir in the mirin.
Puree the walnuts in the food processor and add the lentils, onions, basil, and thyme. Add salt and pepper to taste. Cool in the refrigerator for several hours.

Happy and healthy eating and cooking!

My favorite beans

I love cannellini beans. Cannellini beans have a smooth texture and nutty flavor and are low in fat and loaded with nutrients. Beans are a great source of iron, magnesium and folate. Each 1 cup serving of beans provides more than 15 grams of protein—don’t tell me that I need to eat meat!

A few months into cooking school I had the opportunity to cook with cannellini beans. In class, we cook with a partner, which is a great opportunity to talk about our dishes. Somewhere in the conversation about my soup my partner suggested adding farro to the soup. I usually like my food straight forward—if I’m making beans, that’s what I eat. But the farro idea was intriguing, so I added them and the dish was a success. Cannellini beans and farro turned out to be a great combination.

It was a glorious day when I discovered Grano Farro. It is said that farro is the original grain from which all others are derived. Farro has a firm, chewy texture which contrasts nicely with a creamy soup or stew.

The New York Times even reported on Farro’s reemergence: “From a cross-country reading of the culinary winds, it appears that farro, an ancient grain believed to have sustained the Roman legions, has finally made it to the New World. Used in soups, salads and desserts, the little light brown grain is an intriguing alternative to pasta and rice.” So there!

Tonight I am making a Cannellini Bean and Farro Soup. You will love it.

1 cup dried cannellini beans
½ cup farro, rinsed
Several TBS olive oil
1 medium sweet onion, diced
1 celery stalk,diced
1 carrot, diced
3 cloves garlic, diced
1 sprig fresh rosemary
1 bay leaf
1 small piece kombu
9 cups water
Sea salt
Pepper

Soak the dried beans for several hours or overnight with the piece of kombu. Drain before using and discard the kombu.

Heat the olive oil in a pot and sauté the onion, carrot, and celery until soft. Add the garlic and rosemary sprig and heat for another minute. Add the drained beans, bay leaf and the water. Once it comes to a boil reduce the heat to a simmer and cook for 1 hour. Remove the rosemary stick and bay leaf. Add the farro and season with salt and pepper. Let cook for another ½ hour or until the farro is tender. You might need to add more water.

Stir everything together and you have a great supper.

Healthy eating!

*I sometimes add kale to the soup for added nutrients. Experiment and see what you like best.

Quinoa--The Amazing Food

I don’t usually watch Dr. Oz, but I was folding laundry the other day and turned on the television. There he was describing his anti-cancer food list. I had just visited Dr. Andrew Weil’s website and perused his anti-inflammatory food list. Lists of healthy foods can be found everywhere. Natural foods cookbook author and teacher, Christina Pirello, in a blog on Huffington Post, identifies the top ten ingredients for a healthy life. Cookbook author Martha Rose Shulman added her thoughts in an article for the New York Times on “Recipes for Health: 12 Foods for Every Pantry.” Suggestions on how to eat well are everywhere!

Today there are lots of books written on super foods and foods that will change your life. This is a good thing. So many notable, informed and thoughtful people are bringing good food and good health to the American public’s attention. I decided to carefully look over their advice and see if there was common ground. They all offer healthy and healing suggestions.

I started to experiment with recipes using the recommended foods, beginning with quinoa—it is ranked #1 on Christina’s top ten list. It is an exceptional food! Quinoa comes from the Andes Mountains of South America and is considered the “gold of the Incas.” It might very well be the “supergrain of the future.” In fact it is "actually a relative of leafy green vegetables like spinach and Swiss chard" and is a seed. Quinoa contains more protein than any other grain and is a complete protein, which means it has all nine essential amino acids. Quinoa is a good source of magnesium, iron, copper and phosphorus, potassium and riboflavin. It is easy to digest and has a light crunchy and nutty flavor. After trying several food combinations with quinoa I came up with this recipe:

Quinoa Vegetable Stew

2 TBS Olive Oil
1 small onion, diced
1 carrot, sliced
1 cup buttenut squash, diced
1 cup button mushrooms, quartered
3 cloves garlic, crushed
Sea salt
Pepper
1/2 tsp coriander
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp ground ginger
Pinch of saffron
2 cups water
1/2 cup quinoa which has been rinsed very well.

Heat the oil in a large saucepan. Add the onion and saute for several minutes. Add some salt. Add the spices. Cook for another minute. Add garlic and mushrooms. Saute for 1 minute. Add quinoa and stir for 1 more minute. Add 2 cups of water. Add the carrots and squash. Cover and simmer until until the liquid is absorbed about 20 minutes. Five minutes before the end of the cooking time add salt and pepper to taste. Let the stew sit on the stove with the heat off for 5-10 minutes. If you wish garnish with flat leaf parsley, cilantro or mint.

**Quinoa is coated with a natural substance called saponin that protects the grain. Rinsing the quinoa removes this substance and avoids a bitter taste.
**Cilantro has a long list of healing benefits. Cilantro is a good source of iron and magnesium, reduces inflammation in the body and contains immune boosting properties among other benefits.
*** Parsley contains vitamin C and iron and the plant is a good source of manganese and calcium. It is also exceptionally high in potassium.
**Mint is rich in vitamin A, C, B12, thiamine, folic acid and riboflavin.

Grains Are Not The Enemy

I used to love to eat bologna sandwiches on soft, squishy white bread. I added lots of mayonnaise, and I would have a great lunch--or so I thought. If I was feeling really adventurous, I would tuck in some potato chips. Only later did I find out that there was nothing about that meal that nourished my body.

When I began to switch over to a plant-based diet, I eliminated some of the white foods that were so heavily featured at my meals. That meant that I didn't eat white bread, white potatoes, white rice or white flour products.

I made a commitment to eat a whole grain at one meal each day. I tried it for a month and began to feel differently. Sometimes I would have a plain, simple grain -- like short grain brown rice. At another meal I might add a grain to a soup. Cooking grains can be so simple, yet so delicious. I took it slowly, and my taste buds began to enjoy the flavors of these foods.

You might want to try these recipes.

Really Good Brown Rice

2 cups short or medium grain brown rice
4 cups water
salt

Wash or rinse your rice through a strainer. Repeat this a couple of times.

Put the rice in a pot and add the water and salt. Bring the water to a boil and reduce the heat to low. Cover the pot leaving a small gap to keep the water from boiling over.

Let the rice cook 35 minutes. Turn off the heat and let the rice sit for about 5 minutes.

I also find that I like the texure of the rice better when I soak the grains for several hours before it is cooked. Try it both ways and see which suits you.


Fried Rice

Leftover brown cooked brown rice
1/2 red onion, sliced into half moons
1/2 yellow or red pepper, sliced thinly
1/2 carrot, sliced into thin matchsticks
1 TBS shoyu (or to taste)
A few tablespoons water
Some snow peas, sliced thinly
1 scallion, sliced
Olive oil or sesame oil

Heat the oil in a skillet. Add the onion and pinch of salt and saute for a minute. Add the carrot and saute for 2 minutes. Add the red pepper. Add the rice and season with the shoyu. Stir everything together. Sprinkle the water over the top of the rice and place the snow peas on top. Cover and let it sit with the heat off for 5 minutes. Mix everything together and top with a sliced scallion.


Lentils and Brown Rice

11/2 cups cooked brown rice
1/2 cup lentils
1 carrot, diced
1 red onion, diced
2 cloves garlic, minced
Salt
Pepper
Olive oil
Scallions or parsley for garnish

Heat the oil in a pan. Saute the onion and garlic. Add some salt. After a few minutes, add the carrot and saute for another few minutes. Add the rice and stir. Add the lentils and stir. Season with salt and pepper and cook for another couple of minutes. Top with chopped scallions or parsley.


*Grains are divided into two groups: whole grains and refined grains. I try to never eat refined grains. Refined grains have been milled, which removes their bran and germ and in the process takes away dietary fiber, iron and many B vitamins. Whole grains, on the other hand, contain the entire kernel--the bran, germ, and endosperm. It is important to vary the grains that you eat.

**Here's an interesting tidbit about parsley and scallions. Parsley has vitamin C and vitamin K and antioxidants that benefit digestion and carotenoids, such as beta-carotene. Scallions, on the other hand, have vitamins A,B and C.

Shiitakes Are Good For You!

I got an email today from my sister asking me about "the Japanese mushrooms you put into soup." Those Japanese mushrooms are dried shiitake mushrooms or dried donko mushrooms, and I use them in a variety of recipes including soups and stews. I became interested in shiitake mushrooms when I learned that they have medicinal properties--especially for the liver and for the maintenance of a healthy weight.

Dried shiitake mushrooms have an intense smoky flavor. They can be stored indefinitely and reconstituted by soaking. They have been used in Chinese medicine for over 6,000 years. Shiitake mushrooms are an excellent source of selenium and a very good source of iron in addition to dietary fiber, protein and vitamin C.

Studies have shown that these mushrooms have an active compound whose healing benefit is in its ability to boost the immune system and cleanse the blood. Shiitake mushrooms are amazing--they have been shown to reduce blood pressure and lower cholesterol. Although not quite as powerful, fresh shiitake mushrooms are milder and cook up quicker. I eat them a couple of times a week.

I had lasagne with shiitakes last night for dinner. I think you would enjoy the recipe.

Vegan lasagne with tofu and shiitake mushrooms

12 lasagne noodles prepared according to the directions on the box (you can also use the no-boil lasagne noodles)

1 pound firm tofu (to make a "ricotta")

Basil to taste

Sea salt

Pepper

1 Tablespoon olive oil

2 cloves garlic, minced

1/2 onion, chopped

Olive oil for sauteeing the onion and mushrooms

Broccoli that has been steamed for several minutes

Homemade tomato sauce or 1 jar of organic pasta sauce (check the ingredients for the kind made without sugar)

To make the "ricotta:" Put tofu, basil, salt and pepper, 1 TBS olive oil into a food processor and blend until smooth.

To make the tomato sauce: Saute the onion, garlic, and sliced shiitake mushrooms in some olive oil. When the onions are translucent, add the tomato sauce and cook for several minutes.

Assembling the lasagne: Boil the lasagne noodles if you are not using the no-boil variety. Put a little bit of sauce in the bottom of a rectangular or square baking dish. Put down one layer of noodles. Cover it with sauce, broccoli, and some of the tofu mixture. Make another layer starting with the noodles, sauce, broccoli and tofu mixture. Continue until you have used everything. Bake covered with aluminum foil in a 350 degree oven for 45 minutes. Remove the foil for the last 10 minutes. Let sit for 15-30 minutes before cutting.

Mangia -- and healthy eating!

Greens, Greens, Greens

Last night I made dandelion greens. Bitter greens are good for the liver, and I wanted to try something different. Much to my surprise they were delicious. Who would have guessed that those pesky weeds in the backyard are good for you? When they are sauteed with garlic and red pepper flakes, they deliver a savory vegetable dish that is quite nutritious. A cup of dandelion greens packs a whopping 2712 IU of vitamin A, 151 mcg of vitamin K, calcium and iron -- out performing broccoli. Dandelion greens also support digestion and aid in reducing swelling and inflammation. I always feel energized and uplifted after eating greens.


My cooking teacher has said that you can never eat too many greens. Actually, when you think that you have had enough, eat 20% more. There are so many greens to choose from--bok choy, carrot tops, chinese cabbage, endive, escarole, kale, leeks, turnip greens, sprouts, daikon greens, collards and many more. I usually eat greens at breakfast and dinner but you could have a salad for lunch and include another 20% very easily. Greens can be boiled, blanched, sauteed, and eaten raw. Add them to a soup or stew. They are very versatile. Just start experimenting with greens, and you will find the ones you like.


Sauteed Dandelion Greens:


2 bunches of greens
pinch of red pepper flakes
salt and pepper
olive oil
several cloves minced garlic

Cut the greens into 2 inch pieces. Cook greens in a pot of salted water for 10 minutes. This helps to lessen the bitter taste. While the greens are cooking, saute the garlic and red pepper flakes in the olive oil. Drain the greens and add to the olive oil mixture. Season with salt and pepper.

Good healthy eating!

Being a herbivore

Welcome! I am here to share with you my thoughts, feelings and knowledge about eating a healthy plant-based diet. I started to eat this way to heal myself and discovered that it is a lifestyle choice that I love. Each week I will post a selection of recipes that you might consider cooking for your dinners. I will include snack selections as well as breakfast and lunch ideas.


I have been eating a macrobiotic diet for almost five years and I am evolving into the type of herbivore that suits me. I have grown away from a strict macrobiotic diet and now include some food choices that are not strictly macrobiotic--like tomato sauce. I try to eat and cook with organic foods as much as possible and focus on eating whole grains and fresh vegetables. I never use refined sugar products but eat desserts regularly.


The food I cook is so delicious that I can't understand why everyone doesn't eat this way. I hope that you will join me on my journey as I continue to discover the most delicious and healthy food on the planet. You will hear about my experiences at cooking school and my trip to Italy to discover how the Italians cook healthy food naturally. Good healthy eating!