Artichoke Cheese Tart

A breakfast favorite for our houseguests -- and can be made ahead of time to be reheated or served cold.

Tart
1 1/2 c whole wheat floor, plus extra for dusting
pinch of salt
2 garlic cloves, crushed
6 T butter
6-8 T water

Filling
2 T olive oil
1 red onion, halved and sliced
10 canned artichoke hearts (I use frozen and thawed artichokes)
scant 1 c Cheddar cheese, grated
1/2 c gorgonzola cheese, crumbled
2 eggs, beaten
1 T chopped fresh rosemary (I use pinch of dried ground rosemary)
2/3 c milk
salt and pepper

To make the dough, add flour, salt and garlic into a mixing bowl. Rub in the butter with your fingertips until the mixture resembles bread crumbs. Stir in the water and bring the mixture together to form a dough.
Roll out the dough on a lightly floured counter to fit a 9 inch pan (or if you have a 8 inch quiche pan). Prick the dough with a fork.

Heat the oil in a skillet. Add the onion and cook over medium heat, stirring occasionally for 3 minutes. Add the artichoke hearts and cook, stirring frequently for a further 2 minutes.
Combine the grated Cheddar and crumbled gorgonzola, beaten eggs, rosemary, and milk in a large bowl. Remove the artichoke and onion mixture from the pan with a draining spoon and transfer to the cheese mixture, stirring gently. Season to taste with salt and pepper.
Spoon the artichoke and cheese mixture into the pie shell and cook in a preheated oven, 400 degrees for 25 minutes or until cooked and set.
Serves 8.

Carrot Ginger Soup

Friends...nothing like a snowy Friday afternoon to remind me to return to the blog and share a few winter favorites! After enjoying carrot ginger soup by the campsite this fall, I was challenged to find a recipe and make this soup myself.
Enjoy!

2 lbs carrots
2 tsp seasoned rice vinegar, divided
3 tsp sesame seeds, toasted and divided
2 lg garlic cloves
2 tsps finely grated ginger
1 tsp sesame oil

Peel carrots. Ribbon 1 carrot with a veggie peeler, and transfer to a bowl. Toss ribbons w/ 1 tsp rice wine vinegar and 1 tsp seeds, for garnish. Set aside
Cut remaining carrots crosswise into 1 inch pieces, and add to a medium saucepan w/ 2 in of water to cover. Bring water to a boil, and simmer carrots 15 minutes. Add garlic cloves, and simmer 5 min more or until carrots are very tender.
Using a slotted spoon, transfer carrots and garlic to a food processor. Puree carrots and garlic, 3 c cooking water, and ginger until smooth. Transfer to a saucepan, and stir remaining 1 tsp vinegar and sesame oil. Bring soup to a simmer.
Ladle into 4 bowls, and garnish with ribbons and remaining 2 tsp sesame seeds.

Prep 20 min, cooking time 25 min.

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