Southwest Chicken Stew

Welcome November! It is the season for hearty stews, slow cooked winter vegetables, and yes, even an occasional meat dish for me : )

1 tsp olive oil
6 lg skinless chicken thighs (about 2 lbs), trimmed
1 med onion, chopped
2 jalapeno chiles, seeded and minced
2 garlic cloves, crushed
3/4 tsp grd cumin
1/2 tsp dried oregano
1 lb. med red potatoes, cut into 1 1/2 in pieces
1 can (15-19 oz) white kidney beans (cannellini), rinsed and drained
1 can (15 1/4 oz) whole kernel corn, drained
1 3/4 c chicken broth (can substitute vegetable broth)
1 tsp salt
1/4 c crushed baked tortilla chips
1/2 c loosely packed fresh cilantro leaves, chopped (add just before serving)

In deep, non-stick 12 inch skillet, heat oil over medium heat until hot. Add chicken and cook 6-8 minutes or until browned on both sides. Transfer chicken to plate.
In the same skillet, add onion, jalapenos, garlic, cumin, oregano and cook over medium heat, covered, until onion is golden, about 5 minutes, stirring occasionally.
Return chicken to skillet. Add potatoes, beans, corn, broth, salt; heat to boiling. Reduce heat to med-low and simmer covered, 15 minutes or until potatoes are fork-tender and juices run clear when thickest part of the thigh is pierced with a knife tip. Stir occasionally.
Stir in chips, uncovered for another 2 minutes or until mixture thickens slightly.

Guac and Veggie Nachos

Dedicated to my dear friends -- inspired by our fantastic dining experience at SOL in Franklin, Tennessee where the guacamole is made fresh table side!

This recipe is taken from memory.....
1 avocado
1 fresh tomato, diced
Juice from 1 lime
1/4 diced jalapeno pepper
bunch of fresh cilantro
1/2 red onion, diced
pinch of kosher salt

Mix by hand or use mortar and pestle. Taste to achieve desired flavor and heat.


Our Vegetarian Nachos are simply layered tortilla chips with fresh diced tomatoes, corn kernels, black beans, chopped red onion, shredded cheese and cilantro. Bake at 350 degrees until desired color.

Fiesta!!

Whole Grain Bran Muffins

You all know how much I love muffins - any excuse to make a meal in a muffin is a good one for me!
Thanks to my mother for sharing the new website -- sprylving.com - which is where I found the recipe for these moist, fiber-loaded muffins. You can save a few for the freezer for another time - and the recipe indicated it made 12..but I had a surpise with 14. Flax seeds are high in omega-3 fats and fiber and are most potent when ground. Grind them in a coffee or spice grinder.

Cooking Spray
1 3⁄4 cups wheat bran or oat bran
1 cup stone-ground whole wheat flour
1⁄4 cup ground flaxseed
1 teaspoon ground cinnamon
1 teaspoon baking soda
½ teaspoon salt
1 cup low-fat Greek-style* or plain yogurt
3⁄4 cup low-fat milk
1⁄2 cup honey or maple syrup
2 tablespoons olive oil
1 large egg
1 teaspoon pure vanilla extract
1 cup crushed canned pineapple, drained
1/4 cup chopped walnuts (or pecans)

Instructions
1. Preheat oven to 400°F.
Coat 12 muffin cups with cooking spray.

2. In a medium bowl, combine the bran, flour, flaxseed, cinnamon, baking soda, and salt. Set aside.
In a medium bowl or in a blender, combine the yogurt, milk, honey or syrup, oil, egg, and vanilla extract and stir until smooth.
Make a well in the center of the flour mixture and pour in the yogurt mixture. Using a spoon, stir just until combined. Gently stir in pineapple and nuts. Do not overmix. Let stand for 10 minutes or until batter is very thick.

3. Spoon batter into prepared muffin cups. Bake for 13- 15 minutes, or until the tops spring back when pressed gently in the centers. Cool in the pan on a wire rack for 10 minutes. Makes 12 muffins.

Nutritional Information
NUTRIENT ANALYSIS PER MUFFIN
180calories, 7 g protein, 27 g carbohydrates, 7 g total fat, < 1 g saturated fat, 7 g fiber, 10 g sugar, 135 mg sodium

From Spry Kitchen, Oct. 2008, "Pump Up the Protein"

Moroccan Spiced Sweet Potato Medley

This 30 minute one-pot dish makes enough for 4 hearty appetities! (And is fantastic to pack the next day as lunch leftovers.)
2 tsp olive oil
1 medium onion, sliced
2 garlic cloves, crushed
1 1/2 tsp ground corainder
1 1/2 tsp ground cumin
1/4 tsp ground red pepper
1 tsp salt
2 medium sweet potatoes, peeled and cut into 3/4 in pieces
1 can (14.5 oz) stewed tomatoes
1 cup bulgur wheat
1 can (15 oz) garbanzo beans, drained and rinsed
Big handful of fresh chopped cilantro
plain yogurt

In 12-inch skillet, heat oil over medium heat until hot.
Add onion and cook, covered about 8 minutes or until tender and golden, stirring occasionally.
Add garlic, corainder, cumin, salt, ground red pepper and cook 1 minute, stirring. Add potatoes, tomatoes, bulgur and 4 cups of water, heat to boiling over medium-high heat.
Reduce heat to medium-low, cover and simmer 20 minutes or until potatoes are tender. Stir in the beans and heat through.
Serve with yogurt and fresh cilantro.

Le Crepe

Dear friends, I hope summer is providing you with opportunities to be surrounded by the love and laughter of family and friends - enjoying picnics, walks, outdoor concerts, grills - savoring the beauty of long summer days.

Although there have been many days of silence from my kitchen 'reports'...cooking and entertaining have continued with fervor - and the only factor being time which has kept me from sharing as frequently.

Come along to share in my first (successful) attempt at crepes! Crepes can be served either sweet or savory (mushrooms and spinach are wonderful). My favorites are filled with berry jams and Nutella (this hazelnut chocolate spread is a favorite in our house).

1/2 c all purpose flour
3 large eggs
1 c milk
1 T olive oil
1/4 kosher salt
unsalted butter for the pan

Whisk together the flour and eggs until they form a smooth paste. Gradually whick in the milk, olive oil and salt.
Heat the 10-inch non-stick skillet over medium heat. Add some butter and spread it around the pan with a brush. Add 1/4 cup of batter to the pan. Swirl the pan around in a circular pattern to evenly distribute the batter.
Cook undisturbed until the edges become visibly brown. Using a wooden or rubber spatula, lift the edge of the crepe from the pan. Quickly flip the crepe using your fingers or a wooden spoon. Cook 30 seconds on the second side, then slide onto a plate: keep warm while you repeat the procedure with the remaining batter.

*Crepes can be made in advance. Simply stack one atop the other, separated with sheets of wax paper.

Bran and Yogurt Bread

Where to begin about the amazing convenience of a bread machine.... I have heard many stories of friends receiving these for house warming or wedding gifts and never using them. I am happy to report our Oster (a treasured shower gift from my first office) is still going strong - working since February 2001!
After making making wheat and french breads for years, I found The Cook's Encyclopedia of Bread Machine Baking by Jeannie Shapter and the past few years have been exploring the diverse wonders of whole grains.

This recipe makes a 1 1/2 pound loaf --

1 1/4 c water
3/4 c strained, plain yogurt
1 1/2 T sunflower oil (I use olive oil)
2 T molasses
2 1/3 c unbleached white bread flour
1 3/4 c whole-wheat bread flour
1/2 c wheat bran
1 1/2 tsp salt
1 tsp rapid rise active dry yeast

Pous the water, yogurt, oil and molasse into the bread machine pan. If the instructions for your machine specify that the yeast is to be placed in the pan first, reverse the order in which you add the liquid and dry ingredients.
Sprinkle both the white and whole wheat flours over, ensuring that the liquid mixture is completely covered. Add the wheat bran and salt, then make a small indentation in the center of the dry ingredients (but not down as far as the liquid) and add the yeast.
Set the bread machine to the basic/normal setting, medium crust. Press Start.
Remove the bread from the pan at the end of the baking cycle and turn out onto a wire rack to cool. Serve when still just warm, if desired.

Mushroom Nut Crumble

A one dish favorite - a vegetarian twist on our Mom's casseroles!

1 lb to 1 1/2 lbs mushrooms, sliced and chopped (I have used baby bella, white button, oyster variety)
2 c vegetable bouillon
4 T butter
1 large onion, finely chopped
1 garlic clove, crushed
8 T all-purpose flour
salt and pepper
4 T cream
2 T chopped fresh parsley

Crumble topping
1 generous 1/2 c medium oatmeal
1/2 c whole-wheat flour
1/3 c ground almonds
1/4 c finely chopped walnuts
1/2 c finely chopped shelled pistachio nuts
1/2 tsp ground thyme
salt and pepper
6 T butter, softened

Melt butter and cook the onions and garlic for 2-3 minutes, until just soft. Stir in the flour and cook for 1 minute.
Gradually stir in the bouillon, chopped mushrooms and seasoning, and cook until mushrooms are softened. Add cream and parsley and cook until thickened and spoon into a 2 quart casserole ovenproof dish.
To make the topping, mix together in a bowl the oatmeal, flour, nuts and thyme and season with salt and pepper to taste.
Using a fork, mix in the butter until the topping resembles coarse bread crumbs.
Sprinkle the topping mixture evenly over the mushrooms.
Bake at 375 degrees for 30 minutes or until the topping is golden and crisp.
Garnish with additional parsley, if desired and serve immediately.

Just want to share one of my favorite magazine dedicated to health and wellness - Natural Solutions. Great articles and recipes.

Check out their website - www.naturalsolutionsmag.com

Brown Rice Gratin

A versatile dish that can be made with any vegetables on hand and even basmati rice instead of brown.

1/2 c brown rice
2 T butter, plus extra to grease the dish
1 red onion, chopped
2 garlic cloves, crushed
1 carrot, cut into thin sticks
1 zucchini, sliced
3/4 c baby corn ears, halved lengthwise
2 T sunflower seeds
3 T chopped fresh mixed herbs
1 c grated mozzarella cheese
2 T bread crumbs (I used matzo meal since it was in the house)
salt and pepper

Cook the rice in boiling water for 20 minutes until tender. Drain well.
Lightly grease a 2 quart casserole dish with butter.
Melt the butter in a skillet. Cook the onion over low heat, stirring, for 2 minutes or until soft.
Add the garlic, carrot, zucchini and baby corn ears and cook, stirring constantly, for another 5 minutes until vegetables are soft.
Combine the drained rice with the sunflower seeds and mixed herbs and stir into the skillet. Stir in half of the cheese and season with salt and pepper.
Spoon the mixture into the prepared casserole and top with the bread crumbs and remaining cheese.
Cook in a prehated oven, 350 degrees for about 25-30 minutes or until the cheese has begun to turn golden. Serves 4.

Heart Shaped Waffles

Dedicated to the kid at heart...
Fantastic for breakfast with maple syrup and nuts or for dessert with fresh strawberries and yogurt or ice cream. You can even save a few for left-overs as this makes enough for 4!

Whisk together in a large bowl:
1 3/4 c all purpose flour
1 T baking powder
1 T sugar
1/4 tsp salt

Whisk together in another bowl:
3 large eggs, well beaten
4 T unsalted butter, melted for reduced fat waffles(8 T for light and fluffy waffles)
1 /2 c milk

Make a well in the center of the dry ingredients and pour in the wet ingredients. Gently whisk them together (batter will be similar to that for muffins).
Spoon batter to cover bottom half of the preheated waffle iron and close lid. Bake until the waffle is golden brown.
Serve immediately or keep warm in a 200 degree oven.

White Bean Dip

1 ½ c cooked navy beans (or 1, 14-ounce can, drained)
1 tsp orange juice
Juice of half a lime
2 T chopped fresh cilantro
Handful of green onions, sliced
Olive oil*
Red pepper flakes, salt and pepper

In a food processor, combine beans, orange and lime juices, cilantro, green onions, and olive oil. Add pepper flakes, salt and pepper. Puree until desired consistency.
Present with tortilla chips and vegetable crudites.

*The recipe called for sour cream, but I decided to substitute extra virgin olive oil which add a nice flavor.

Curried Lentils and Cauliflower

This flavorful and favorite dish is packed with potassium and vitamin C.

The recipe was from the Bastyr Kitchen -- and is dedicated to my friend, Geoffrey as you start your first semester. Wishing you much success and the very best on your journey...

1 cup dried lentils
1 bay leaf
2 cups water

2 tsp extra-virgin olive oil
1 onion, chopped
1 clove garlic, minced
¼ tsp sea salt
1 tsp ground coriander
1 tsp ground cumin
1 tsp turmeric
¼ tsp cinnamon
1 small head cauliflower, cut into flowerettes
½ - 1 cup tomato sauce
1 tsp freshly grated ginger root (I use 1/2 tsp dried ginger)
¾ - 1 cup water

Wash and drain the lentils. Place in pot with bay leaf and water. Bring to boil. Lower heat, cover, and let simmer 25-30 minutes, until lentils are soft.

Heat oil in a large pot. Add onion, garlic and salt. Saute until onion is soft. Add coriander, cumin, turmeric and cinnamon. Add cauliflower, tomato sauce, ginger and water. Stir well. Cover and let simmer until the cauliflower is tender (10-15 minutes). Stir cooked lentils into cauliflower tomato mixture, discarding the bay leaf.

Serve over whole grains (or jasmine rice, as pictured). It is wonderful garnished with cashew pieces and plain yogurt.

Preparation time: 30-35 minutes - Makes 4 servings

Moroccan Inspired Stew w/ Couscous

Ah...the lasting comforts of winter soul food. This delightful restorative dish provided much happiness over the past few months -- sharing this almost makes me sad spring has arrived! Certainly any vegetables may be substituted or subtracted...

3 - 4 T olive oil
1 onion, chopped
4-6 garlic cloves, sliced
1/2 butternut squash, cut into large chunks (can use about 1 lb. of other variety)
3 large carrots, cut into large chunks
4 medium red potatoes, diced into large chunks
1 tsp ground cumin
1 tsp ground ginger
1 tsp ground cinnamon
1 T kosher salt
6 tomatoes, roughly chopped (or 1- 14 oz can of diced tomatoes)
1/2 bag frozen lima beans
1 - 14 oz can chickpeas
1 quart vegetable stock (or water)
pinch of saffron
handful of chopped fresh parsley
Juice of 1 lemon
salt and ground black pepper
1-2 cups of couscous

Heat the oil in a large pot; add the onions, garlic, squash, carrots, potatoes, cumin, ginger, cinnamon, salt. Cook gently for 10 minutes, until the mixture is softened and the vegetables have released some of their juices. Add the tomatoes; cook about 3 minutes. Stir in the lima beans, chickpeas, stock and saffron.

Bring the mixture to a boil. Lower the heat to a simmer; cover and simmer approximately 30 minutes. Finish by stirring in the parsley and lemon juice; season to taste with salt and pepper.

Serve on couscous -- happily enough for 8! Enjoy the leftovers or share with friends!

H's Vegetarian Chili

3-4 T olive oil
1 ½ onions, chopped
2 carrots, quartered and chopped
2 bell peppers, chopped
Ground oregano
Salt
4-6 garlic cloves, crushed
3 tsp cumin, toasted in a dry pan until fragrant
Dash of crushed red pepper (add to your preference)
1 – 14 oz can of diced tomatoes
1 ½ c tomato juice (w/ additional ½ c water)
3 cups assorted cooked beans (used navy, black and pinto)
Cilantro, chopped
Fresh grated parmesan cheese

In a large pot, heat 3 – 4 T of olive oil.
Add onions, carrots, peppers, oregano and salt to suit your taste: cook approximately 15 minutes over medium heat, stirring occasionally until onions are soft.
Add garlic and remaining spices and cook for about 5 minutes.
Add tomatoes, tomato juice and beans. Bring to a boil; then reduce to simmer for approximately 40 minutes with lid partially removed.

Serve garnished with cilantro and parmesan cheese.

Serves 6 – and the delight is there are plenty of leftovers!

Orange-Sesame Noodles with Shrimp

I recently unearthed this old favorite one evening - happily so for my spouse, who quietly shared he is "beaned and lentiled out!" This quick dish can be served as a warm entree or chilled for a refreshing salad.

1/4 c fresh orange juice
3 T soy sauce
3 T peanut butter
2 T toasted sesame oil
2 tsp freshly grated ginger
2 tsp orange zest*
1/4 tsp ground cayenne pepper
10 ounces soba noodles (or spaghetti)
1 c snow peas
1 carrot, cut into matchsticks
1 1/2 lbs large shrimp, peeled and deveined
1 T toasted sesame oil

Combine the first 7 ingredients in a large bowl.
Boil noodles according to package directions. Before draining, add snow peas and carrot(s). Let cook 30 seconds.
Drain pasta, peas and carrot, and toss immediately with orange juice mixture. Set aside.
Brush shrimp with sesame oil, and grill or saute until cooked (less than 5 minutes).
Arrange noodles and top with shrimp.
Serves 4.

*I usually omit the orange zest since it is never on hand in the house.

Kidney Bean Risotto

4 T olive oil
1 onion, chopped
2-4 garlic cloves, finely chopped
1 c brown rice
2 1/2 c vegetable stock
1 red bell pepper, chopped
2 celery stalks, sliced
1/2 lb mushrooms, sliced
1 1/2 c kidney beans, drained and rinsed
bunch of parsley, chopped (reserve some for garnish)
1/2 c cashew nuts
salt and pepper

Heat the oil in a large, heavy pan. Add the onion and cook, stirring occasionally, for 5 minutes, until soft. Add half the garlic and cook, stirring frequently, for 2 minutes, then add the rice and stir for 1 minute until the grains are coated with the oil.
Add the vegetable stock and a pinch of salt and bring to a boil, stirring constantly. Lower the heat, cover, and simmer for 35-40 minutes, until all the liquid has been absorbed.
Meanwhile, heat the remaining oil in a heavy skillet. Add the red bell pepper and celery and cook, stirring frequently, for 5 minutes. Add the mushrooms and the remaining garlic and cook, stirring frequently, for 4-5 minutes.
Stir the rice into the skillet and add the kidney beans, parsley, and cashew nuts. Season to taste with salt and pepper and cook, stirring constantly, until the risotto is piping hot.
Serve with extra parsley.

Eat Healthy. Be Well.

Friends, here a few other sites found along my journey....

www.farmtotable.org
www.eatwellguide.org
www.localharvest.org

As the Earth awakens, let us welcome the bounty of the seasons ahead with her vibrant colors and explosion of tastes. Our first farmer's market in the community will be in May...

How much vitamin C do you need?

The current recommended daily intake for men is 90 mg and for women is 75 mg.
A National Institutes of Health study showed that the body can only absorb a maximum of about 400 milligrams a day; more than that simply washes out of the system. Eating between five and nine servings of fruits and vegetables a day chances are you'll get all you need—especially if you choose several foods high in C.
Excellent food sources of vitamin C (per 1/2 cup serving):
Green bell pepper = 60 mg
Strawberries = 45 mg
Broccoli = 39 mg
Cantaloupe = 29 mg
Tomato = 23 mg
Sweet potato, baked, with skin = 20 mg

Tabbouleh

Happy Saint Patrick's Day! A hint of green - mint and parsley - with this Mediterranean festivity served with toasted pita bread, assorted cheeses, and various prepared spreads.
1/4 cup bulgur
1/2 cup boiling water
1/2 cup chopped parsley
1/4 cup chopped fresh mint leaves
handful of cherry tomatoes, halved
2 green onions, chopped
2 tsp olive oil
1/2 lemon, juiced
salt to taste

Place the bulgur in a small mixing bowl. Add the boiling water, mix and cover with a towel. Let stand for 1 hour. Drain any excess water.

Combine the parsley, mint, tomatoes, onion, olive oil, lemon juice and salt.
Add the bulgur; mix well and serve.

Vegetable Stew on Polenta

Ah...the comfort this stew brings with its root vegetables. Serving four as a main dish, it can also be served over a variety of grains - polenta, quinoa or couscous.

3 T extra virgin olive oil, plus extra for serving
Pinch of crushed red pepper
1/2 tsp dried thyme
1 large red onion, cut into 1 inch dices
3 celery ribs, cut into large chunks*
4 carrots, cut into large chunks
1/2 lb white mushrooms, halved
1 tsp salt
3 garlic cloves, chopped
2 c chopped tomatoes (or one 28-ounce can diced tomatoes with juice)
1 T tomato paste
1 c corn kernels (fresh or frozen)
2 c chopped green beans (blanched)
2 T chopped fresh parsley
Fresh ground black pepper

1 recipe of polenta or desired grain

In a large, heavy bottomed pot, heat the olive oil, red pepper and thyme until the thyme sizzles. Add the onions, celery, carrots, mushrooms, and salt; cook for 10 minutes, until the vegetables begin to release their juices and the onions are translucent. Add the garlic; cook 1 minute more.

Stir in the tomatoes and tomato paste. If using fresh tomatoes, add 1/2 cup water. Cook 15 minutes. Stir in the corn and beans. Bring back to a simmer; season with parsley, salt (if desired) and black pepper.

Spoon the stew over the polenta. Serve drizzled with extra virgin olive oil.

*Feel free to experiment with your preferred vegetables - parsnips would be a nice addition, as well as later asparagus in place of the green beans and oregano in place of or alongside the parsley.

Cranberry Muffins

A very special thanks to Mom for sharing this favorite quick and tasty muffin recipe. Cranberries have moderate levels of vitamin C, dietary fiber, and the essential dietary mineral, manganese. Enjoy this bursting little antioxidant!
1 c cranberries *
2 T sugar
2 c flour
1/4 c sugar
4 tsp baking powder
1 tsp finely shredded orange peel **
1/2 tsp salt
1 egg
3/4 c milk
1/4 c melted butter

In a medium bowl, toss cranberries and sugar - set aside.
Combine dry ingredients. Stir well.
In small bowl, combine wet ingredients. Make a well in the flour mixture and add wet and cranberries. Stir until just moist. Batter should be lumpy.
Spoon into greased muffin tins - 3/4 full.

Preheat oven to 400. Bake for 15 minutes or until golden brown.
Cool in tins for 5 minutes; then remove and serve warm.

*I freeze recently purchased fresh cranberries (they will keep a few months in the freezer) and then use them frozen in the recipe.
**I have omitted the orange peel since it was not on hand.

Conventional vs. Organic

Conventionally grown peaches, apples, and lettuce are marinated in a toxic cocktail of pesticides, which have been shown to cause everything from dizziness to cancer, as well as headaches, rashes, and liver toxicity. But not all fruits and vegetables are affected equally (or receive the same amount of chemical treatment). Bananas, for example, are perfectly safe in their conventional (less expensive) form, thanks to a protective peel.
So which conventional fruits and vegetables are the most toxic? The Environmental Working Group — an environmental research firm in Washington, D.C. — recently tested the pesticide levels of 44 kinds of produce to find out.

10 Most Toxic Conventionally Grown Fruits and Vegetables (in descending order of pesticide toxicity levels):
Peaches
Apples
Sweet Bell Peppers (11 different pesticides found on a single pepper)Celery
Nectarines
Strawberries
Cherries
Lettuce
Grapes
Pears (86 percent of samples tested found with detectable pesticides)

10 Least Toxic Conventionally Grown Fruits and Vegetables (in descending order of pesticide toxicity levels):
Cabbage
Bananas
Kiwi
Asparagus (7 percent of samples tested found with detectable pesticides)
Sweet Peas
Mangoes
Pineapples
Sweet Corn
Avocados
Onions (1 pesticide found on a single onion)

Source: Shopper's Guide to Pesticides in Produce, Fifth Edition, The Environmental Working Group

Mac' and Cheese

Here's to an unusual twist on an all-American favorite!
2 c dried macaroni (or other pasta shape)
1/2 onion, sliced
6-8 cherry tomatoes, halved
4 hard boiled eggs, quartered
3 T dried bread crumbs
2 T grated cheese*

Cheese sauce
3 T butter
1/3 c all-purpose flour
2 1/2 c milk
1 c grated cheese*
pinch of cayenne pepper and salt

Prepare the pasta according to package instructions, adding the onions to the boiling water. Once the pasta is al dente, drain well and place the pasta and onions into an oven safe dish.
To make the cheese sauce, melt the butter in a pan. Stir in the flour and cook, stirring constantly, for 1-2 minutes. Remove the pan from the heat and gradually whisk in the milk.
Return the pan to the heat and bring to a boil, whisking constantly. Simmer for about 2 minutes, until the sauce is thick and glossy.
Remove the pan from the heat, stir in the cheese, and season to taste with salt and cayenne.
Pour the sauce over the macaroni, add the hard boiled eggs, and mix lightly. Arrange the tomato halves on top. Mix together the bread crumbs and finely grated cheese and sprinkly over the top.
Cook under a preheated broiler for 3-4 minutes, until the top is golden brown and bubbling.
Serves 4.

*I prefer a sharp cheddar cheese, but you can use whatever brick cheese you have on hand.

Kale Pepper Toss

A quick dinner with a few of my favorite ingredients...without sacrificing any nutrients!

1 package whole wheat pasta

1 T olive oil
2 medium bell peppers, chopped (whatever color or type you have)
1 -2 c roughly chopped kale
4 cloves garlic, chopped
pinch dried basil
pinch ground cayenne pepper
salt and ground black pepper to taste
feta cheese, crumbled

Bring a large pot of lightly salted water to a boil. Add pasta and follow instructions on package or until al dente; drain.
Heat oil in a skillet over medium heat. Stir in peppers, kale and garlic. Season with basil, cayenne pepper, salt and black pepper. Cook until vegetables are tender.
In a large bowl, toss cooked pasta with skillet mixture. Sprinkle with feta cheese to serve.

Serves 4.

Chip lovers unite...

Terra Chips are an assortment of root vegetable chips. The Exotic Vegetable Chip promises the delightful crunch of a potato chip with the health benefit of the sweet potato, parsnip, taro, yuca, batata, and ruby taro.

Special thanks to a friend who introduced them to our house!

Interesting to note, Terra became part of The Hain Celestial Group in 1998 - which has familiar names Celestial Seasonings, Westsoy, RiceDream, Arrowhead Mills, Health Valley, Jason, Alba Botanica, Avalon Organics.

Look for them at your grocery store -- and learn more with a visit to http://www.terrachips.com/

Chickpea, Carrot & Lime Quinoa

Quinoa (pronounced keen-wah)

With special thanks to Mom who introduced me to this seed a year ago. It is ready to eat in less than 15 minutes and puffs up to four times its dry volume becoming fairly translucent. With its soft, crunchy consistency and mild, nutty flavor, quinoa is a nice substitute for bulgur, rice or couscous and can be added to soups, stews, casseroles and salads.

Quinoa is considered a high-energy food in health circles. It offers a great amount of high-quality protein, has more calcuim than milk, is easily digested, and appears to be gluten-free. I learned that each seed is thickly covered with saponin, a resinlike substance with an extremely bitter, soapy taste, which protects the grains from birds and insects. Commercially sold seeds have already been washed to remove this substance - but I usually give the seeds another rinse.
Enjoy this salad with chickpeas and carrots tossed in a zesty lime dressing.

2 limes
1 c dry quinoa
1 1/4 c water
3 T extra virgin olive oil
1 - 1 1/4 tsp curry powder
1/2 tsp salt
2 shredded large carrots
1 c chickpeas
bunch of thinly sliced scallions
2 handfuls sliced almonds, toasted
1/8 - 1/4 c golden raisins
salt and pepper

Zest one lime. Juice both limes. In a saucepan, combine 3 T lime juice, quinoa, water, 1 T olive oil, curry and 1/2 tsp salt. Bring to a boil; reduce heat, cover, and simmer for 15-20 minutes or until quinoa turns transparent and the liquid is absorbed. Coll and place in a bowl. Toss together carrots, chickpeas, scallions, almonds, and raisins. In a small bowl, combine remaining 3 T lime juice, zest, remaining 3 T oil, and salt and pepper to taste. Whisk until well blended. Pour over quinoa mixture and toss. Serves 4.

Brown Sugar Oatmeal Muffins

On a recent sunny, cold Sunday morning, this muffin was paired with a cup of tea and a spoonful of jazz to awaken the soul.

It is a loving tribute to my grandmother Clara who always had something special (and healthy) in the oven during my childhood visits.

1 cup old fashioned oats
1 cup whole wheat flour
1/2 cup all purpose flour
2 tsp baking powder
1/4 tsp salt
2 large eggs
3/4 cup packed brown sugar
3/4 cup milk
1/4 cup vegetable oil (or butter, melted)
1 tsp vanilla

Preheat oven to 400 degrees. Grease 12 regular muffin cups, or use foil, paper or silicon baking cups.
Mix dry ingredients.
Whisk eggs and brown sugar in another bowl. When smooth, whisk in milk, oil/butter, and vanilla.
Pour over dry ingredients. Fold in, just until dry ingredients are moistened.
Scoop the batter into muffin cups.
Bake 15-20 minutes, or until springy to the touch in the center.

Cool on a rack and enjoy!

H's Hearty Lentil Soup

Ah...the treasured lentil! Pair this extremely filling soup with crackers or whole wheat bread on a cold night. It easily serves 8 – as we ate this for dinner and 2 lunches!

3 T olive oil
1-2 tsp dried oregano
1 leek, sliced in half and then diced
2 carrots, diced
2 potatoes, peeled and diced
2 stalks celery, sliced
1 – 1 ¼ c dry lentils, rinsed (used the green lentils)
1 (14.5 ounce) can diced tomatoes
5-6 c vegetable stock
1 bay leaf
a few splashes of soy sauce and bit of Tabasco
salt and pepper
freshly grated parmesan cheese
1 bunch fresh cilantro, chopped

Heat olive oil in a large pan with dried oregano.
Mix in the carrot, celery, potato, leek, salt and pepper. Stir over medium heat until colors become vibrant – about 5 minutes.
Add lentils, tomatoes, stock, bay leaf, soy and Tabasco sauces to the pan. Stir and bring the mixture to a boil.
Cover and simmer for 25-30 minutes, or until the lentils are cooked.
Remove the bay leaf from the soup.
Serve in bowls with cilantro and grated cheese to taste.

Spinach Artichoke Dip

Lovingly dedicated to my father and father-in-law.

This tasty dip made its debut on New Year’s Eve 2008 at my best friend’s house in Boston. We were craving the dip and searched the Internet to locate a recipe. We found several of interest and then modified our own to create what has now become a frequently requested party dish!

10-12oz pkg frozen artichoke hearts (defrost in microwave)
8-10oz pkg frozen spinach (defrost in microwave)
4-5 heaping T sour cream (I love Cabot’s)
2-3 T organic mayonnaise
½ to 1 c freshly grated parmesan cheese
½ c gorgonzola pieces crumbled
Salt and pepper
Pinch of cayenne
Sweet paprika

Defrost artichoke hearts and spinach in the microwave. Drain excess water.
Cut artichokes into smaller pieces.
In large bowl, mix chopped artichokes and spinach together.
Mix in sour cream and mayonnaise.
Add cheeses and seasonings.
Place mixture in 2-quart glass baking dish.
Sprinkle paprika over the top and extra grated parmesan cheese.

Bake at 350 degrees until bubbling and top is golden brown (about 30 minutes).
Serve with multi-colored tortilla chips, carrot and celery sticks, multigrain crackers.

Kale and Beans

An original kale recipe concocted by my husband...with less than a five-minute cooking time!


8-10 whole leaves kale
2 T butter
2 T olive oil
3-4 garlic cloves, finely chopped
salt and pepper
1 large carrot, peeled and finely diced
1/2 - 1 can great northern or garbanzo beans

Wash and pat dry the kale.
Chop the kale into desired lengths (you can leave it in larger chunks as the heating will shrink its size).
In a large skillet, heat butter and olive oil.
Add chopped kale and cloves into the skillet.
Add salt and pepper as well as additional spices, according to taste (cayenne pepper is a household favorite).
Mix kale and seasonings, cover for 1-2 minutes.
Add great northern or garbanzo beans and diced carrots.
Mix again, until the kale has wilted, but still having full green color (be mindful not to overcook).

Serves 2 -- pair with polenta, couscous or rice.

Vegetable Frittata w/ Seasoned Oven Baked Potatoes

The anticipation of frittata and oven baked potatoes...a favorite breakfast in our house. It carries the memories from our first apartment in Bowling Green when we shared weekend breakfasts with our neighbors, Vanessa, Kevin and Emma.

The frittata is fantastic made in a cast iron skillet - giving you the extra health benefit!

Vegetable Frittata

6 eggs
1/2 red onion, sliced
2 small potatoes, peeled and diced (used both white and red varieties)
chunk of feta
Options for additions -- torn fresh spinach leaves, diced bell peppers, fresh herbs -basil, parsley, dill, cilantro, chives, paprika)

Cook onions in olive oil on medium heat and just before tender, combine with potatoes for ten minutes. If using dried herbs, add now (oregano, dill, etc.) as well as bell peppers to soften.
Add beaten eggs and leave on the stove until the bottom is cooked - about 4-5 minutes. Adding spinach, fresh herbs, crumbles of feta, and paprika as the eggs are cooking.
Place pan under the broiler on low until the top is golden for 2-3 minutes.

Oven Baked Potatoes

6 medium size potatoes, peeled and diced

Season with olive oil, salt, pepper, and paprika (can use chili powder and/or rosemary).
Spread evenly on a baking sheet. Place in preheated oven at 425 for 20-25 minutes.
Then remove and flip potatoes; return to oven for another 15-20 minutes.

Serves 4 - or a hungry 2 adults preparing for a day hike!

It is our responsibility to enjoy Earth without ruining it...

Friends, I recently finished a fantastic read -- The Ethical Gourmet: How to Enjoy Great Food That is Humanely Raised, Sustainable, Nonendangered, and That Replenishes the Earth by Jay Weinstein (2006).

Author Weinstein challenges the reader to consider ethical choices in his/her selections of all foods - from vegetables to seafoods to meats. I very much enjoyed his passionate discussion on the politics of our food, as well as experimenting with his grains, beans and legumes recipes included in the book.

In the words of Weinstein, "we can live without causing undue harm to other living things and our ecosystem."

Special thanks to a good friend who lent me this treasure fresh from a recent visit to the bookstore (yes, I promise to return it very soon!).

Maple Pecan Scones

Long live the Vermont maple tree!

This recipe is dedicated to a dear maple scented friend...who is officially gluten intolerant and banned from such pleasures!

And a bit of trivia....did you know it takes 40 gallons of pure sap to make one gallon of maple syrup? One sugar maple produces approximately one to two quarts of syrup a season.

Makes 12 scones.

2 ½ c unbleached flour
1 T baking powder
¾ tsp salt
½ c pecans, toasted and broken into pieces
1 T unsalted butter, melted
1/3 c Grade B Vermont maple syrup *
1 1/3 c heavy cream


Mix flour, baking powder, salt in a large bowl and stir with a fork. Add the pecan pieces and toss to coat.
In another bowl, whisk together butter, maple syrup and cream.
Pour the syrup mixture over the dry ingredients. Mix well with a fork until it forms a crumbly ball.
Turn the dough onto a lightly floured surface.

Gently knead the dough until it becomes smooth. As necessary, add a little flour to your work surface and your hands.

Flatten the ball of dough into a circle approximately 8 - 9 inches in diameter and ½ - ¾ inches thick. With a sharp knife, cut the circle in half. Cut each half circle into 6 equal wedges. Place the wedges at least 1 inch apart on the stone.

Bake at 425 degrees in the center of the oven for 14-16 minutes, or until the tops and bottoms are golden brown. I like to use our pizza stone for baking.

* Grade B is fantastic for baking with its deeper and richer flavor. It is made late in the season and has a darker color.

A 'Wild' Dinner...Wild Caught Salmon and Wild Rice

The healthy omega 3's of wild caught salmon, the strong flavor and chewiness of wild rice and the side of asparagus makes for a simple, classic evening. More importantly, it ensures spending less time in the kitchen and more time sharing stories and laughter with friends around the table.

With special thanks to my best friend for sharing this tasty dinner with us!

Wild Rice
Rinse 1 c wild rice thoroughly and drain.
Boil 3 c of water (salt to taste). Add rice, cover; return to a boil, then turn down heat to low.
Simmer approximately 40 minutes or until tender. Drain and fluff.
I like to toss the rice with extra virgin olive oil, a pinch of dried thyme, and handfuls of toasted almond slices and chopped fresh parsley.

Wild Salmon
Prepare salmon to your preference. We like the simple combination of olive oil, dill, salt and pepper.
Broil 3-5 minutes on each side.

Sauteed Asparagus with Sesame Seeds
Clean a bunch of asparagus and remove ends.
In a cast iron skillet, saute the asparagus in olive oil and a dab of butter for a just a few minutes to keep it crisp and the beautiful green color. Sprinkle with a handful of sesame seeds.

* I recently read a trick to determine how much of the stalk base to remove - hold the piece with two hands, put a bit of pressure near the middle to end and wherever it bends, is where it easily snaps off.

Recipes serve 4 comfortably.

Pancakes w/ Vermont Maple Syrup...ahhh...

Our basic pancake recipe is a family and friend favorite. Or perhaps it is the preference for all things Vermont?!

Whisk together in a large bowl:
1 1/2 c unbleached flour
3 T sugar
1 1/2 tsp baking powder
1/4 tsp salt

Whisk together in another bowl:
1 1/2 c milk
3 T unsalted butter, melted
2 large eggs
1/4 tsp vanilla

Pour the wet ingredients over the dry ingredients and gently whisk them together, mixing just until combined.

Spoon batter onto preheated griddle. Cook until the top is speckled with bubbles and the ends have dried. Then turn and cook until the underside is lightly browned. (This step is orchestrated by my wonderful husband who makes the best pancakes in the world...here's to you, love!)

Serve immediately with Vermont maple syrup, chopped walnuts and fresh fruit.

*In our house, this recipe only serves 2 hungry adults. This favorite weekend breakfast makes approximately 2 1/2 to 3 pancakes per person - but then again, they are plate size!

Mushroom-Barley 'Risotto'

A fun twist on 'risotto' using barley! Served with a salad of spinach, strawberries, sliced almonds and goat cheese.

1 T olive oil
1/2 - 1 chopped onion
2-4 garlic cloves, crushed
10 oz package of mushrooms, cut into bite-sized pieces (I used baby bella)
1 c pearl barley
3 c vegetable stock or water
1/2 tsp salt
1/2 tsp turmeric
1/2 c grated Parmesan cheese
ground black pepper

Heat the oil over medium heat.
Add onions; cook until lightly browned, about 5 minutes. Stir in garlic.
Add mushrooms; cook until soft, about 5 minutes more. Stir in the barley to coat.
Add the stock, salt and turmeric: bring to a boil. Lower to a simmer. Cover and cook, stirring occasionally, until the barley is tender and liquid is absorbed. Remove from heat.
Stir in the Parmesan and pepper.

Serves 4.

*In the future, I plan to experiment with various types and textures of mushrooms - white, cremini, oyster, etc.

Cashew Nut Paella

An all-time favorite vegetarian dish and twist on the paella minus seafood. Chances are good, if we have shared a meal together, you might have had this little treasure with 10 grams of protein!

2T olive oil
1T butter
1/2-1 red onion, chopped
2/3 c risotto (arborio) rice
1 tsp ground turmeric
1 tsp ground cumin
1/2 tsp chili powder
pinch of cayenne pepper
3-4 garlic cloves, crushed
1 green pepper, seeded and diced *
1 red bell pepper, seeded and diced *
3/4 c baby corn ears, halved and cut lengthwise
6-10 pitted black olives
1 large tomato, seeded and diced
2 1/2 - 3 c vegetable bouillon
3/4 c unsalted cashew nuts
1/2 c frozen peas
2 T fresh parsley, chopped
salt and pepper
fresh herbs to garnish

Heat the olive oil and butter in a large pan until it melts.
Add onion and cook over medium heat, stirring constantly, about 2-3 minutes until soft.
Stir in the rice, turmeric, cumin, chili powder, garlic, peppers, corn cobs, olives, tomato and cook over medium heat, stirring occasionally for 1-2 minutes.
Pour in the bouillon and bring mixture to a boil. Reduce the heat and cook gently, stirring frequently, for about 20 minutes. (Keep an eye to make certain you add enough liquid to avoid the mixture from sticking to the pan - yes, it has happened more than once with my multi-tasking.)
Add the cashew nuts and peas and cook, stirring occasionally for another 5 minutes.
Season to taste and sprinkle with parsley or cilantro.

Satisfyingly serves 4.


* Depending on what is in the kitchen, I often only use one variety of bell pepper or 1/2 of each color. Also, for those of you who prefer to kick it up a notch, add 1 fresh green chili, seeded and sliced!

Dhal Soup w/ Whole Wheat Naan

Lentils certainly have found their way into my heart over the past year - particularly, the beautiful red lentil. Unlike other beans, they do not have to be pre-soaked and cook very quickly.

Fun facts -- Did you know that India not only consumes the greatest number of lentils, but also grows more than 50 varieties? Lentils are especially good for the heart. They are very easy to digest, help build glands and blood, and supply minerals for nearly every organ, gland, and tissue in the body.

Here's to your health!

2 T butter
2-4 garlic cloves, chopped/crushed
1/2-1 onion, chopped
1/2 tsp turmeric
1 tsp garam masala
1/4 tsp chili powder
1 tsp ground cumin
2 cans (15oz) chopped tomatoes (recipe indicates drained, but I prefer to keep the liquid)
1 cup red lentils
2 tsp lemon juice
approx. 3 cups vegetable bouillon (*see note below)
1 1/4 c coconut milk

Melt the butter in large pan.
Saute garlic and onion for 2-3 minutes, stirring.
Add spices and cook for less than a minute.
Stir in tomatoes, red lentils, lemon juice, vegetable bouillon, coconut milk. Bring to a boil.
Reduce the heat and simmer for 25-30 minutes until the lentils are tender and cooked.
Season to taste with salt and pepper. (Do not salt lentils before they are cooked or they become tough.)

Garnish with chopped cilantro and lemon slices and present with warm naan bread. Naan is great served with ghee or butter.

Warmingly serves 4.

*Recipes tend to call for a bit less liquid, but after many stuck pans, I err on the side of adding at least an addition 1/2 cup of liquid. The 3 cups here is what I recommend with the heat maintained on medium-low (about 3-4 on my stovetop).

Fava Bean and Mint Soup

This very easy, flavorful soup has become a household favorite. I located already cooked fava beans last fall in the refrigerated vegetable section of our Trader Joe's (as many of you know, this little grocery is often the beginning of my culinary creations!) and wondered what I could make with them. Voila! A soup for four boasting 12 grams of protein!

2 T olive oil
1 red onion, chopped
2-4 garlic cloves, crushed
2-3 cups of diced potatoes
3 cups of fava beans
approx. 4 cups of vegetable bouillon
2 T mint, chopped
Garnish with mint sprigs and plain yogurt

Heat the olive oil in large pan.
Add the onion and garlic and saute until softened, about 2-3 minutes.
Add the potatoes and cook, stirring constantly for 5 minutes.
If using uncooked fava beans, add now with the bouillon. Cover and simmer for 30 minutes, or until the beans and potatoes are tender. (If using pre-cooked beans, add them for 2-3 minutes at the end of the potato cooking time.)
Remove a few vegetables with a slotted spoon and set aside. Place the remainder of the soup in a food processor/blender and process until smooth. (I prefer to use an old fashion potato masher to leave the consistency a bit more textured.)
Combine vegetables with the soup and add the chopped mint. Stir thoroughly over low heat.
To serve, garnish with fresh mint and swirls of yogurt.

*If you do not have mint handy, no worries...I used fresh cilantro and ground cumin.

The Story of Stuff

Please journey to www.thestoryofstuff.com

A delightful and insightful 20-minute presentation on where our products come from and their ultimate impact on our global environment.

It draws awareness for us as consumers to consider the types of packaging used, conditions for workers, pollutions and chemicals effecting the neighboring communities, as well as the subsequent breakdown of the product quality from the miles of transport.

My personal 2009 goal is to investigate the origination of all of the products I consume. I commit to purchasing more items from local sources, in an effort to help the local economy and support those businesses and their families within a 100 mile radius.

Will you join me in considering "your stuff?"

Friends, you often ask me where I get my recipes for my inspiration.

The greatest source is from you, my friends and your kitchens as well as the occasional eating out with the mindset to determine the balance of ingredients in order to recreate the magic of flavor combinations in my own kitchen!

My most frequently used cookbooks are 1000 Vegetarian Recipes from Around the World and Joy of Cooking. I enjoy allrecipes.com on the Internet to spark the culinary creativity.

Share your favorite points of inspiration!

MOM's

With thanks to a friend for sharing their favorite natural food store with me. MOM's, My Organic Market - www.myorganicmarket.com

Those of you who know me, can imagine my excitement when I saw the bulk corner with grains and legumes. I purchased yellow split peas for soups, rye flakes to mix with oats for breakfast, and adzuki bean miso for soups. Look for these to crop up in the coming weeks!

Have you visited your own local market?

Kale, Vegetable and White Bean Soup

Winter is a time for nourishing the body. Soup provides not only amazing nutrients, but also the liquid and warmth necessary to nurture the organs.

Tonight's soup combines two personal favorites: kale and carrots. Kale is deemed one of the most highly nutrious vegetables with its carotenes, vitamins C and B6, manganese, as well as being a good source of dietary fiber, such minerals as copper, iron, and calcium. Wow -- I have come to realize this mysterious, curly, bitter green is actually quite a tasty surprise. And carrots are screaming with vitamin A as well as vitamins K, C, B6, and even potassium!

Enough commentary for the moment on the virtues of vegetables. Time for the soup...

Heat a large soup pot with 2-4 tablespoons of olive oil.
Add favorite dried herbs (oregano and rosemary were tonight's selections).
4-5 peeled and diced carrots. Saute for about 5 minutes.
1 medium chopped onion. Saute for another 2-3 minutes.
5-8 garlic cloves crushed
Chop 8-10 stalks of kale into bite size pieces and combine into the pot. Allow kale to wither as you stir for no more than a minute or two.
14 oz can of diced tomatoes (or few fresh tomatoes)
1 1/2 cups of cooked great northern/cannellini/white beans
6 cups of water

Bring to a boil. Then simmer for 20-30 minutes to infuse with flavor.

Serve with bread or crackers.

Happily serves 6-8.

Pasta with Red Lentils in Spicy Tomato Sauce

2 c water
1/2 c dry red lentils (sort and drain)
1 bay leaf
1 can (28 oz) plum tomatoes, drained
1 tsp olive oil
2-3 clove garlic, minced
1/2 tsp crushed red pepper flakes
2 c macaroni or ditalini
2 T shredded cheddar cheese

Bring water to a boil; add lentils and bay leaf. Reduce heat to medium and cook, stirring occasionally, for 15 minutes, or until the lentils are tender but not mushy. Drain. Remove and discard bay leaf.

While the lentils are cooking -- place the tomatoes in a pan and coarsely break them with a spoon. Add oil, garlic and pepper flakes. Cook over medium heat, stirring frequently, for 5 minutes, or until the most of the moisture from the tomatoes has evaporated. Stir in the lentils.

Also while the lentils are cooking -- cook the pasta for 8 minutes or until tender. Drain and add together with the lentils.

Sprinkle with cheddar (a personal favorite, Grafton Village Cheese Company, Grafton, Vermont).
Serves 4 (modest portions).

*Modifications - used crushed tomatoes and annelleti pasta since it was in the house.

Paint the Palate...

Friends, welcome to a new year...sending you wishes for abundant health and happiness. May we share memories and stories together in our kitchens. May our taste buds awaken to new flavors. May we celebrate and savor culinary experiences around our tables for years to come.

The vision for this blog has been like a slow simmer on the back burner. Today, January 1 seemed quite fitting for its emergence. Food will be our topic - in all of its various forms. It is my thanks for your courage in offering your stomachs in support of my passion.

Over the past year in particular, some of my happiest moments have been experiments in my own kitchen (or perhaps even your kitchen, as I am not shy to inquire for a corner!). It has been a pleasure to explore new spices, herbs, grains, legumes, and vegetables with previously unfamiliar names. Melodic names like turmeric, cumin, garam marsala, saffron, and salts in hawaiian red and black, pink, and Celtic grey found a new resonance. Textured grains like quinoa, wheatberries, millet, whole wheat couscous, wild rice found harmonious chords with the organs. Legumes like red and green lentils, white navy, and garbanzos became fundamentals. Vegetables like kale, fennel, arugula, watercress, and beets found their way into pastas and salads.

I welcome you on my journey of taste. Share in my kitchen creations, grocery aisle wanderings and culinary readings.

Must join the crowd...with gratitude to the inspiration in the cozy kitchen at Ste. Edouard-Charles.