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!