Almond Joy Dessert

I made up a great little frozen dessert for Sunday dinner today. I didn't measure, but the plan below is a good one to start from.

Almond Joy Dessert
(Serves 3 or 4)

3 frozen bananas in chunks
2-3 T. cocoa powder

1/4 - 1/2 cup milk of your choice
4 T. unsweetened coconut flakes (I used Bob's Red Mill)
1 ounce blanched sliced almonds


Put the frozen bananas in a high-powered blender with the cocoa powder and milk and blend until the proper consistency (like a Wendy's Frosty, if I dare say so)

Spoon into dessert dishes and top with the almonds and coconut, then pop into the freezer until a bit more firm.

Verdict: Excellent!  Even the guys in the house like it!

Gorgeous Chard

I don't have a photo of our own chard from the garden we had for lunch today, but it was gorgeous. Even cooked (chopped and sauteed with a squeeze of lemon) it was pretty, and the flavor was satisfying, too.

Two cups of raw chard have just under 14 calories--1 calorie from fat, the rest divided between carbs and protein, and as much fiber as protein. These 14 little calories give you 88% of the RDA of Vitamin A, 36% of Vitamin C, 15% of Magnesium, and 13% of Manganese, with 8% of Potassium. That's a lot of food value! Eat your rainbows!

Photo from 6 Foods You Should Be Eating--But Probably Aren't!

Moroccan Eggplant-Chickpea Stew and The Latest Green Smoothie

Subscribers to drfuhrman.com received this week a recipe for "Moroccan Spiced Eggplant and Chickpea Stew," and I made the most of our garden bounty today with that for supper, with alterations, of course.  The original recipe is fairly bland and needs a little more sweetness (raisins) AND hotness (fresh hot pepper), as well as the bite of vinegar in the hot sauce I added. You can see the original at the website in the recipes section if you're a paying member, or you can see a similar recipe here.  Here's my version:

MOROCCAN EGGPLANT-CHICKPEA STEW

1 large onion, chopped
2 carrots, chopped
3 large cloves of garlic, minced
1 tablespoon fresh grated ginger
1/2 green pepper, chopped (The original called for red, which would be pretty, as would yellow)
6 small Japanese eggplants (1 large one is fine, but I liked the coin-like slices of mine)
2 large tomatoes, diced (You may want to save one of them to add late in the cooking to retain discernible pieces)
water to give the right consistency (I added probably about three cups)
1 teaspoon each cinnamon and cumin
1/2 teaspoon each coriander (fresh-mortared is great!) and paprika (I think you could leave this out--it didn't add much to mine)
1 minced hot pepper, 1/4 tsp dry cayenne pepper, and/or a dash or two of hot sauce to taste (I used all three, but not a lot)
1/4 - 1/3 cup raisins
1/2 tsp salt if you need it as much as I (and my family) did :-)

Water-saute the onion and carrot and garlic until softened, then add the other ingredients in turn, waiting for the spices until the pepper is softened, and simmer for at least 30 minutes, up to an hour, perhaps reserving the raisins and part of the tomato and the salt (taste it all first!) until the last 15 minutes of cooking. I suspect this will be better the next day or two or three.

Verdict: Very Good. My husband thought it was Excellent!  We ate this in small bowls at supper, with other things on the side, but it would be very nice over rice or couscous or with a flatbread on the side.

Green smoothies can actually come in all kinds of colors, including a deep, dense purple brown from lots of dark berries. Those are pretty ugly, however delicious. But I really like it when a green smoothie is just pretty.  Today's was bright, vibrant green from the addition of golden fruits:

GOLDEN-GREEN SMOOTHIE

1 frozen pear (I put the whole fruit in the freezer and then microwave briefly to make it possible to slice down against the core on three or four sides to separate the fruit from the stem and seeds)
several chunks of fresh pineapple
several chunks of frozen mango
2 large kale leaves
about two cups water

Combine all ingredients in the Vita-Mix or other blender and blend until the kale is smoothly incorporated with only tiny discernible flecks. Add a tablespoon of flax seed meal to the first of two tall glasses of this concoction and enjoy!

Verdict: Excellent, as green smoothies usually are.  The nice thing is that I can taste at the end and add a little of this or that to correct the flavor. Usually I find a new smoothie experiment needs a bit of citrus to brighten it up.

Swamp Salad

It doesn't sound too good, does it, "Swamp Salad?"  But that's really what it's like.  And like many nutritarian foods--think green smoothies and pureed bean dips--it can quickly become a favorite, a craving, even!  I was really hungry at lunch today, so I had more of this than I  usually would have--see the notes.

It started with a hankering for some Tasty Bite Madras Lentils I have had my eye on in the cabinet lately. (I used them in a previous post, too, as I have several Tasty Bite products.) I knew they'd be spicy and comfort-food-y with a lot of sauce for the amount of lentils. They do have a bit of oil and cream, but it's only 50 calories of fat per 150 calories (with 7 grams of protein and 5 grams of fiber) of the product. My idea grew from there to the kind of salad I read of many nutritarians making--with soup on top instead of dressing. That's what makes it a swamp. :-)

SWAMP SALAD

About 4 cups chopped green leaf lettuce
1/2 small onion, minced
1/2 small bell pepper, minced
1 diced tomato
1/3 cup fresh corn kernels (optional)*
1 package (or 1/2 package if you're not as hungry as I was today) Tasty Bite Madras Lentils

*But then this salad is really a method suggestion, so everything is optional, interchangeable, inspirational

Toss together all the veggies, and pour the warmed pouch of lentils over the top. Stir, savor, and be satisfied!

Verdict:  Excellent!  Of course this salad has endless variations, limited only by what sort of soupy stuff you're willing to put over  your salad.  Or, think of it this way:  instead of topping pasta or rice or couscous or a tortilla with a savory (or any!) sauce, put that stuff over a salad and make it really nutritious.

Zucchini "Fries?"

Is it appropriate to call a food "fries" if there's no frying involved?

I have to get creative to deal with all the produce coming in now, like the 30-pound bucket of cucumbers dh hauled up from the garden last night.  Okayyyy . . . Did I mention I'm the main cucumber consumer in the house and dh doesn't even like them?

And of course there's always zucchini.  I made a zucchini frittata (Joy of Cooking) the other day, and a stir-fry with sausage--no recipes here for obvious reasons.  But here's a nutritarian-friendly dish I created last night, vaguely inspired by some recipes I've seen lately, like this one from Vegan Mama for eggplant fries.

CRISPY BAKED ZUCCHINI SPEARS

1/2 cup plain lowfat yogurt (soy should be fine)
1/2 teaspoon garlic powder
tablespoon minced fresh basil leaves (or dry if necessary)
a few grinds of pepper
a sprinkle of salt (optional)
4 medium zucchini, sliced lengthwise into about sixths and then halved, for finger-sized spears
2 large slices whole-grain bread, in crumbs
1-2 tablespoons parmesan cheese (or nutritional yeast if you do that, or omit altogether and try another spice or herb with the crumbs)

Combine yogurt, garlic powder, basil, pepper, and salt and allow to stand while preparing the zucchini. Coat each zucchini spear with the yogurt mixture and set aside on a plate until all are done. Then roll the spears in the mixture of crumbs and parmesan until partially coated on all sides, and arrange on a large cookie sheet which has been smeared with a bit of oil or sprayed with non-stick cooking spray. It might be a good idea to add the crumbs to a plate in batches so they're not all moistened by the end of the process, and do note that you won't have enough crumbs to completely coat the spears--but getting enough to hold the zucchini off the cookie sheet surface will allow for a crispier result. Slide the pan of prepared spears into the fridge for a little while and pre-heat the oven to 425 degrees. Bake for about twenty minutes, until the zucchini is tender and the crumbs are crispy.  Serve with a sauce like the lemon-dill sauce in Vegan Mama's recipe above.  I mixed horseradish sauce with more plain yogurt and that was very nice, too.

Verdict: Excellent!  We really enjoyed these, a great way to use up that zucchini!  This made VERY generous servings for four and would easily feed eight people a moderate serving.

Now to use my friend Pam's Bang Bang Chicken recipe, with variations, to work with some of those cucumbers!  Her recipe, from the book Extending the Table, has a sauce component similar to this one on video:  Bang Bang Chicken.  I will report later . . .

Salads Redux

I've just had a delightful salad for lunch, made possible by earlier salads I've made this week.  Here are the components, then my combination for today:

CUCUMBER SALAD
From The Joy of Cooking (1997), pp. 218-219. This amazingly simple combination of rice vinegar, toasted sesame seeds, and a little sugar, in which slices or chunks of cucumber are marinated, is excellent on its own. I scored the cucumbers with a fork and cut them lengthwise into sixths and then crosswise into little chunks.

CREAMY ONION-BALSAMIC DRESSING


1/2 cup raw cashews, lightly toasted if desired
1/4 cup chopped onion
1/4 cup balsamic vinegar
1 clove garlic
1/2 - 1 cup water

Combine all ingredients in blender and whirl until cashews are smoothed into the liquid.

Verdict:  Excellent.  I like my dressings thin, so I used the full cup of water. I had it first on a salad of home-grown leaf lettuce and arugula, with cucumber, canned beets, canned red beans, and a few raisins.

TODAY'S VERSION


Today I created a salad of home-grown leaf lettuce and arugula, sliced red onion, and halved red grapes, then added a portion of the cucumber salad and a drizzle of the balsamic dressing.  The combination is outstanding--I think a judicious touch of fruit in a savory salad is a magic secret ingredient!

A Bit of Wisdom

In describing how her life used to revolve around doing a Martha-Stewart-type holiday season, Emily Boller shared some wit and wisdom I should keep in mind as the school year approaches:

Overachievers need a lot of food to keep them going! 
I like to focus on 'being' now instead. It removes the overachieving insanity.

How about you?

Today's Salad

I have a mixing-bowl-sized salad almost every day for lunch, and though it's pretty similar most days, I try to make interesting variations.  In general I start with about the equivalent of a romaine heart in quantity of two or three different dark lettuces, then add a half cup to one-and-a-half cups chopped other vegetables, a cup of beans, and often a fruit of some sort, then I top it with a nut- or seed-based homemade salad dressing.  Here is today's:

Torn-up green leaf lettuce and romaine
Handful of broccoli slaw (convenience item)
snipped scallion
1/2 small bell pepper
1/3 chopped cucumber
1 cup rinsed canned black beans
chopped white-flesh nectarine
1/2 cup Creamy Asian Dressing

CREAMY ASIAN DRESSING
The ingredients are pretty specialized to my kitchen, but use it for inspiration from yours!

2 T. natural peanut butter solids*
2 T. roasted sesame seeds (the kind sold in big spice containers in Asian groceries -- equivalent tahini is fine)
1 clove garlic
flesh and zest from a small lime
1/2 to 1 tsp. soy sauce or equivalent
2 T. spiced peach preserves or chutney or similar sweet fruit concoction
about 1 cup warm water
(1 T. or to-taste amount of tarragon or other vinegar)

Blend all ingredients in Vita-Mix until the seeds are incorporated and smooth.  Taste and adjust ingredients as needed. This is the point at which I added the vinegar.  Makes about 1-1/2 cups, a half cup a good amount for a giant salad.

Verdict: Very Good.  The toasted sesame seeds and the preserves and the lime and vinegar as well as the garlic create that great marriage of flavors I like in a nut-based dressing--fresh, deep, peppery, and--this time--sweet.  I'm enjoying this whole salad as I create this post.

*The stuff left at the bottom of the jar when all the oil is gone, the stuff that won't spread and seems pretty useless. Use it for this!  Of course regular-consistency peanut butter would be fine, too.

Cabbage Part 2

After the cabbage rolls (see last post), today I had the partly-cooked inner portion of my gorgeous giant green cabbage to work with, plus the fresh small red potatoes from the produce place. Vegans will have to think "veggie stock" when reading this recipe.  We loved it!

SHADES-OF-GREEN CABBAGE SOUP

1 chopped onion
2 chopped stalks celery
1 large clove garlic, minced or mashed
1 small cabbage (or the inside of a giant one left over after making cabbage rolls), raw or blanched, roughly chopped
4 oz chopped mushrooms (optional)
4-8 plum-sized new potatoes, chopped bite-size
2 turnips, chopped (optional)
2 quarts quality stock (I used defatted chicken and turkey, but veggie stock is fine!)
1 teaspoon fennel seeds, lightly crushed
garlic powder and dehydrated onion flakes, if desired, and to taste
black pepper to taste
1-3 cups packed chopped or torn kale leaves
salt if you must

Dry- or water- or stock-saute the onion and celery until softened a bit, then add the garlic and cook a bit more, then dump in the cabbage, optional mushrooms, potatoes, and optional turnips as you get them chopped, topping off with the stock and enough water to cover all the veggies in the pot.  (Mine was up to the tippy-top of a 6.5-quart pot.) Add the fennel and some pepper and garlic powder and dried onion if desired, bring to a boil, and simmer for about 20 - 50 minutes, until the potatoes are tender, adding the kale near the end of cooking time, depending on how wilted or fully-cooked you like it, and correct seasoning.

Verdict: Excellent. It helps that I started with an excellent stock, and I confess that it had some salt in it, but I usually cook with no additional salt, and my tastes have acclimated to it--it happens!  The family loved this, too, and the cold leftovers smell great this morning.

I added turnips only because I had two completely dried-out ones in my onion bowl and wondered if I could rehydrate them -- worked great!  I fished them out of the pot near the end of cooking and snipped them up (still a bit tough) and added them back into the pot. Turnip greens could easily be substituted for the kale, and carrots would be another nice addition, but I wanted to have the green color more prominent.

I served this with a gorgeous fruit salad of watermelon chunks, black raspberries, blueberries, and chopped mango with a little squeeze of lime. Lovely.

Moosewood Mutation

Sometimes cooking is such a creative adventure!  This morning I accepted a friend's invitation to visit The Apple Castle in New Wilmington, Pennsylvania, a local produce store that celebrates its 150th anniversary this year.  Even out of season their Melrose apples are excellent, and I got several interesting items to try, including Skinner's Vaporizing Salve and "No-Bite-Me," as well as some Three-Pepper Lemon hot sauce, pickles, licorice all-sorts, sorghum molasses, local dark honey, red potatoes, a few tomatoes, and a GORGEOUS giant green cabbage.  That cabbage was my inspiration for supper.

UPDATE: The "No-Bite-Me" doesn't seem to be very effective. I put some on before going out about 10 p.m. for some fireworks, and I swatted at least three mosquitoes from my arms in the first five minutes. Now perhaps the stuff slows them down so they're swattable?  I'm willing to try again . . . but as Lifehacker says, DEET is pretty much the only way to go.

I was thinking of a soup using the potatoes and cabbage, but then I came across "Stuffed Cabbage" in the 1992 Moosewood Cookbook. That recipe, p. 155, calls for ricotta cheese, so I decided to play with it a bit and try to use some leftover hummus and kidney beans, plus diced zucchini, to approximate the substance of ricotta for the filling.  I also wanted to cut down on the fat and left out the butter (for the veggie saute) and the 3/4 cup minced cashews (optional) in the original recipe, but I increased the carrot and celery.  I also reduced the soy sauce substantially. So this is a nutritarian improvement on what was originally a great recipe. (I seem to remember making it years ago.) If you need help with techniques, please refer to the original recipe.

MOOSEWOOD-INSPIRED STUFFED CABBAGE

1 large head green cabbage
1 medium onion,  chopped
2 stalks celery, chopped
2 carrots, chopped
1 zucchini, chopped
1 clove garlic, minced or pressed
1/4 cup raw sunflower seeds, sliced almonds, or combination
1-1/2 cups mashed beans (white are probably best--I had a combination of leftover dry hummus and kidney beans)
1 small apple, chopped
1/4 cup raisins or currants
juice of one lime or lemon
1-2 tsp soy sauce (or tamari)
fresh-ground black pepper

Core the cabbage and boil it for about 10 minutes in a big pot of water, then carefully pull off 12 of the outer leaves.  While the cabbage is boiling, prepare the filling:  dry-saute or water-saute the onion, celery, and carrot, then zucchini and garlic. When tender, add the seeds or nuts and the beans, then the apple, raisins, citrus juice, and soy sauce and pepper. Taste and correct the seasoning.

When the cabbage leaves are cooled (keep the remainder of the cabbage for another purpose), divide the filling into 12 portions and roll it up in the leaves, beginning at the base and folding in the sides, then place the rolled pieces into a 9x13 dish you have sprayed with cooking spray or a light smear of oil. Bake covered* at 325 for about 30 minutes.

*I forgot to cover them and they came out fine--plenty moist.

The original recipe calls for a cashew-ginger sauce (with honey, vinegar, and garlic, to make two cups) on top of the rolls. I substituted a similar sauce thrown together from an existing mustard-tahini sauce with the addition of maple syrup, ginger, and peanut butter, to make about a cup, and my husband said he'd prefer the cabbage rolls without the sauce, or with just a dab.

Verdict: Very Good.  I really enjoyed these and am thrilled I have leftovers for another day.  I think the mashed beans and zucchini replaced the ricotta very nicely, and I'm glad I left out the original recipe's honey and used half the amount of sauce called for. The filling seemed a little skimpy for the size of the leaves I had, but the final product is fine in proportions of cabbage and filling.  I did use a sauce but did not cover these while they baked, and I think I had mine in the oven shy of the 30 minutes, though they heated through nicely. Without sauce two of these equal 1/6 oz. nuts/seeds, 1/4 fruit, 1/4 cup beans, and about a cup of cooked veggies. You MIGHT want to try a traditional tomato sauce on these, but not too much, and probably sweetened with a date or raisins in the food processor.