By Julie Hession, 2010 winner of the Aetna Healthy Food Fight.
Ann: Hearty and also great over rice.
Ingredients
2 T olive oil
1 medium red onion, peeled and chopped
2 medium carrots, peeled and chopped
1 large red sweet pepper, seeded and chopped
4 cloves garlic, peeled and minced
1 jalapeno pepper, seeded and minced
3 c peeled butternut squash, cut into 1/2-inch pieces
1 T cumin
1 T coriander
1 T chili powder
1 1/2 t cinnamon
1 28-oz can crushed tomatoes
3 c water
3 15-oz cans garbonzo beans, rinced and drained
2/3 c uncooked bulgur
cilantro
plain Greek yogurt
1. In a 5-quart Dutch oven heat oil over medium-high heat. Add next five ingredients; cook, stirring frequently until carrots are tender, about 6 minutes. Add butternut squash and spices; cook and stir for 1 minute.
2. Add the undrained tomatoes, water, beans and bulgur, bring to a boil, stirring frequently. Reduce heat. Cover; cook 20 minutes or until bulgur and butternut squash are tender, stirring frequently. Ladle chili into bowls and top with cilantro and yogurt, if desired.
Makes 6 servings.
Monday, February 27, 2012
Wednesday, February 15, 2012
Six-seed Soda Bread
From 101 Cookbooks, by Heidi Swanson.
Ann: Another bread-making success for me! I really got a kick out of combining all the seeds, although I'm not a big fennel lover so I reduced the quantity of that one a bit, but the loaf came together so easily I'm starting to get a big head about it all. This recipe calls for buttermilk, but an easy vegan substitute is achieved by adding 1T white vinegar or lemon juice to 1 cup non-dairy milk, stir and let sit for 5 minutes.
I've been enjoying this combination of seeds, but feel free to experiment with other combinations if you prefer, based on what you have on hand, or what is available in your area. You can also make this with whole-wheat flour in place of the spelt flour.
Ann: Another bread-making success for me! I really got a kick out of combining all the seeds, although I'm not a big fennel lover so I reduced the quantity of that one a bit, but the loaf came together so easily I'm starting to get a big head about it all. This recipe calls for buttermilk, but an easy vegan substitute is achieved by adding 1T white vinegar or lemon juice to 1 cup non-dairy milk, stir and let sit for 5 minutes.
I've been enjoying this combination of seeds, but feel free to experiment with other combinations if you prefer, based on what you have on hand, or what is available in your area. You can also make this with whole-wheat flour in place of the spelt flour.
2 1/2 tablespoons EACH sunflower seeds, pumpkin seeds, sesame seeds,
poppy seeds, flax seeds
1 teaspoon fennel seeds
1 3/4 cup / 9 oz / 250 g spelt flour
2 cups / 9 oz / 250 g unbleached all-purpose flour
2 teaspoons baking soda
1 teaspoon fine grain sea salt
1 3/4 cup / 14 oz / 400 ml buttermilk
a bit of extra buttermilk/milk
Preheat your oven to 400F / 205C. Place a rack in the center of the oven. In a small bowl combine all the seeds and set aside.
Sift the flours, baking soda, and salt into a large mixing bowl. Stir in all but 2 tablespoons of the seeds. Make a well in the flour, pour in the buttermilk, and stir until the dough just comes together. If you need to add an extra splash of buttermilk because the dough is too dry, you can. As Hugh says, "Tip the dough out onto a lightly floured work surface and knead lightly for about a minute, just long enough to pull it together into a loose ball but no longer - you need to get it into the oven while the baking soda is still doing its stuff."
Place the dough on a lightly floured baking sheet and mark it with a deep cross across the top, cutting two-thirds of the way through the loaf with a serrated knife. Brush with buttermilk and sprinkle with the remaining seeds, making sure plenty of seeds make it down into the cracks.
Bake for 35 - 40 minutes, or until the bread is golden crusted on top and bottom (you may want to move the oven rack up for the last 15 minute if you need more color on the top of the loaf). Cool on a wire rack.
Makes a single loaf.
Adapted from River Cottage everyday by Hugh Fearnley-Whittingstall, published by Bloomsbury.
Prep time: 10 min - Cook time: 40 min
Burundi Beans and Rice
In Making West Home In Idaho, recipe by Josephine Nizigiyimana
Ann: This recipe came from a collection of stories and recipes from Boise's refugee community. Except for a fresh onion, I was able to use all ingredients I had stocked in my food storage. I used olive oil rather than red palm and corn oils, and a can of stewed tomatoes rather than fresh, because I was looking for a recipe I could make with items I had on hand. I also didn't cook the rice in oil before boiling in water, and just sauteed the onion and tomatoes. Loved the result: simple and satisfying.
Serves 8-10
3/4 c red palm oil
2 pounds dried pinto beans
1 c shallots or onions, thinly sliced
3 large tomatoes
1 1/2 t salt, plus more to taste
4 c Thai jasmine rice
1/2 corn oil
Put the beans in a large saucepan and cover with water (about 7 cups). Add 2-3 T of salt. Bring to a simmer and continue to cook, covered, on a medium low heat until the beans are soft, about three hours. You may need to continue to add water to prevent the beans from drying out.
Rinse and drain the rice 3-4 times. Use your hands to wash the rice thoroughly. Heat a large saucepan on a medium heat for a few minutes, then add the oil. Heat the oil until hot, but not smoking. Add 1 T of salt to the oil. Add rice and fry, stirring constantly for five minutes. Add water to cover (about 8 cups) and stir. Cover and cook at a medium heat until the liquid is absorbed and the rice is done, about 30-40 minutes.
Peel the uncooked tomatoes and slice them into large wedges, removing all the seeds. Heat red palm oil in a medium saucepan over medium heat until smoking hot. Add shallots and cover the pan. Let them cook in the boiling oil for 1-2 minutes. Add tomatoes and stir. Cover the pot and continue to cook on medium high heat for 2-3 minutes. Using a metal spoon, break up the tomatoes in the pan and continue to stir until the tomatoes are reduced to the thickness of tomato paste, about five minutes. Add the tomato mixture to the beans and stir until completely combined. Add more salt to taste. Serve the beans in a bowl over rice.
Ann: This recipe came from a collection of stories and recipes from Boise's refugee community. Except for a fresh onion, I was able to use all ingredients I had stocked in my food storage. I used olive oil rather than red palm and corn oils, and a can of stewed tomatoes rather than fresh, because I was looking for a recipe I could make with items I had on hand. I also didn't cook the rice in oil before boiling in water, and just sauteed the onion and tomatoes. Loved the result: simple and satisfying.
Serves 8-10
3/4 c red palm oil
2 pounds dried pinto beans
1 c shallots or onions, thinly sliced
3 large tomatoes
1 1/2 t salt, plus more to taste
4 c Thai jasmine rice
1/2 corn oil
Put the beans in a large saucepan and cover with water (about 7 cups). Add 2-3 T of salt. Bring to a simmer and continue to cook, covered, on a medium low heat until the beans are soft, about three hours. You may need to continue to add water to prevent the beans from drying out.
Rinse and drain the rice 3-4 times. Use your hands to wash the rice thoroughly. Heat a large saucepan on a medium heat for a few minutes, then add the oil. Heat the oil until hot, but not smoking. Add 1 T of salt to the oil. Add rice and fry, stirring constantly for five minutes. Add water to cover (about 8 cups) and stir. Cover and cook at a medium heat until the liquid is absorbed and the rice is done, about 30-40 minutes.
Peel the uncooked tomatoes and slice them into large wedges, removing all the seeds. Heat red palm oil in a medium saucepan over medium heat until smoking hot. Add shallots and cover the pan. Let them cook in the boiling oil for 1-2 minutes. Add tomatoes and stir. Cover the pot and continue to cook on medium high heat for 2-3 minutes. Using a metal spoon, break up the tomatoes in the pan and continue to stir until the tomatoes are reduced to the thickness of tomato paste, about five minutes. Add the tomato mixture to the beans and stir until completely combined. Add more salt to taste. Serve the beans in a bowl over rice.
Tuesday, February 7, 2012
Chickpea Salad Wrap
From Oh She Glows, by Angela Liddon.
Ann: I think Travis ate more of this than I did! I tried it in a wrap and in pita bread, both terrific lunch options.
Ann: I think Travis ate more of this than I did! I tried it in a wrap and in pita bread, both terrific lunch options.
Yield: 3 servings
Ingredients:
- 1 (15-oz) can chickpeas (or 1.5 cups cooked chickpeas)
- 1/2 cup chopped celery
- 2 tbsp chopped red onion
- 3 tbsp chopped dill pickle (~1 pickle)
- 1 tbsp minced fresh dill
- 1 garlic clove, minced
- 1/2 tsp regular mustard
- 2 tbsp fresh lemon juice
- 1/4 cup toasted sunflower seeds (or pecans/walnuts)
- salt/herbamare and pepper, to taste
1. Preheat oven to 325F and toast the sunflower seeds for about 11 minutes.
2. Mix everything into a bowl, mashing up the chickpeas slightly with a fork, and season with salt (I used Herbamare) and pepper, to taste. Stuff into a wrap or pita, or enjoy with crackers or rice cakes.
Nutritional Info (based on 3 servings): 222 kcals, 8 grams fat, 32 grams carbs, 7 grams fibre, 1 gram sugar, 8 grams protein.
Easy Vegan Pad Thai
From Mitten Machen, by Mary Lake.
Ann: Yes easy! Yes tasty! Yes cabbage!
Stir-fry:
2 tablespoons vegetable oil
2-3 cloves garlic, minced
6 ounces extra firm tofu, cubed
2 cups finely shredded green cabbage
1 large carrot, grated
Garnish:
chopped scallions
cilantro
chopped peanuts
lime wedges
mung bean sprouts
Boil a large pot of water and remove from heat. Immerse rice noodles for 6-8 minutes, until soft. Drain and toss with a drizzle of vegetable oil to keep from sticking together. Set aside.
Whisk together sauce ingredients.
Heat vegetable oil in a large skillet or wok over medium-high. Fry tofu 4-5 minutes, until golden. Add garlic and toss for 1 minute. Add cabbage a carrot and immediately remove from heat. Toss until vegetables are wilted.
Toss tofu and vegetables with cooked rice noodles and sauce. Top each serving with scallions, cilantro, peanuts, bean sprouts, and a lime wedge.
Makes 3 hearty servings.
Ann: Yes easy! Yes tasty! Yes cabbage!
Stir-fry:
2 tablespoons vegetable oil
2-3 cloves garlic, minced
6 ounces extra firm tofu, cubed
2 cups finely shredded green cabbage
1 large carrot, grated
Garnish:
chopped scallions
cilantro
chopped peanuts
lime wedges
mung bean sprouts
Boil a large pot of water and remove from heat. Immerse rice noodles for 6-8 minutes, until soft. Drain and toss with a drizzle of vegetable oil to keep from sticking together. Set aside.
Whisk together sauce ingredients.
Heat vegetable oil in a large skillet or wok over medium-high. Fry tofu 4-5 minutes, until golden. Add garlic and toss for 1 minute. Add cabbage a carrot and immediately remove from heat. Toss until vegetables are wilted.
Toss tofu and vegetables with cooked rice noodles and sauce. Top each serving with scallions, cilantro, peanuts, bean sprouts, and a lime wedge.
Makes 3 hearty servings.
Easy Balsamic Roasted Brussels Sprouts
From About.com, by Jolinda Hackett
Ann: Just before Christmas brussels sprouts were calling to me from the produce section and I decided to explore unchartered waters: take an obscure vegetable (obscure to my family) to our big Christmas dinner party. I reviewed many possible recipes before finally settling on this one and what do you know...they were a hot topic of conversation and disappeared from my serving bowl. Mission accomplished!
Ann: Just before Christmas brussels sprouts were calling to me from the produce section and I decided to explore unchartered waters: take an obscure vegetable (obscure to my family) to our big Christmas dinner party. I reviewed many possible recipes before finally settling on this one and what do you know...they were a hot topic of conversation and disappeared from my serving bowl. Mission accomplished!
A quick and easy vegetable side dish recipe for brussels sprouts roasted with balsamic vinegar and olive oil. This easy brussels sprouts recipe is vegetarian, vegan, and gluten-free.
Ingredients:
- 2- 3 cups brussels sprouts, sliced in half
- dash salt and pepper, to taste
- 3 tbsp balsamic vinegar
- 3 tbsp olive oil
Preparation:
Pre-heat oven to 375 degrees.
Whisk together the vinegar, salt and pepper together in a small bowl. Slowly incorporate the olive oil until a dressing is formed.
Place the brussels sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to coat.
Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned.
Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned.
Lemony Chickpea Stir-fry
From 101 Cookbooks, by Heidi Swanson.
Ann: Full of flavor but not overpowering, delicious over rice.
2 tablespoon ghee or extra-virgin olive oil
fine grain sea salt
1 small onion or a couple shallots, sliced
1 cup cooked chickpeas (canned is fine, if you don't want to cook up a pot of dried chickpeas)
8 ounces extra-firm tofu
1 cup of chopped kale
2 small zucchini, chopped
zest and juice of 1/2 a lemon
Heat 1 tablespoon of the ghee/olive oil In a large skillet over medium-high heat and stir in a big pinch of salt, the onion, and chickpeas. Saute until the chickpeas are deeply golden and crusty. Stir in the tofu and cook just until the tofu is heated through, just a minute or so. Stir in the kale and cook for one minute more. Remove everything from the skillet onto a large plate and set aside. In the same skillet heat the remaining tablespoon of ghee/olive oil, add the zucchini and saute until it starts to take on a bit of color, two or three minutes. Add the chickpea mixture back to the skillet, and remove from heat. Stir in the lemon juice and zest, taste, and season with a bit more salt if needed. Turn out onto a platter and serve family style.
Serves 2 - 4.
Ann: Full of flavor but not overpowering, delicious over rice.
2 tablespoon ghee or extra-virgin olive oil
fine grain sea salt
1 small onion or a couple shallots, sliced
1 cup cooked chickpeas (canned is fine, if you don't want to cook up a pot of dried chickpeas)
8 ounces extra-firm tofu
1 cup of chopped kale
2 small zucchini, chopped
zest and juice of 1/2 a lemon
Heat 1 tablespoon of the ghee/olive oil In a large skillet over medium-high heat and stir in a big pinch of salt, the onion, and chickpeas. Saute until the chickpeas are deeply golden and crusty. Stir in the tofu and cook just until the tofu is heated through, just a minute or so. Stir in the kale and cook for one minute more. Remove everything from the skillet onto a large plate and set aside. In the same skillet heat the remaining tablespoon of ghee/olive oil, add the zucchini and saute until it starts to take on a bit of color, two or three minutes. Add the chickpea mixture back to the skillet, and remove from heat. Stir in the lemon juice and zest, taste, and season with a bit more salt if needed. Turn out onto a platter and serve family style.
Serves 2 - 4.
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