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.