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.