vegan challenge: lentil burgers

As I mentioned in a previous post, I've been challenging myself to prepare meals that (while still abiding within the already gluten-free and dairy-free parameters of this blog, because if I can't eat it, I'm not gonna cook it) are:

• vegan (no animal products of any kind including: meat, eggs, dairy, casein, honey, etc.)
• do this while limiting my use of tofu or other soy-based food items
• the food is tasty & satisfying, and finger-lickin' good (my apologies to the Colonel)
  

Ilse asked a really good question about the why behind limiting the use of tofu or other soy products. Since it's a darn good question, here's a few [hopefully] darn good answers:

1. It is a challenge, after all. In general, tofu is an easy protein "fallback" in vegetarian cooking (and for good reason: the stuff is incredibly versatile and really good for you!!). I want to broaden my horizons, think outside the box, embrace the challenge aspect of this & see what other options are out there for healthy vegan cooking that also provides the protein our bodies need.

2. Allergy awareness. I know at least a few people now who have soy allergies. Thankfully, I am not one of them, but I wanted to challenge myself to make healthy, delicious, vegan meals that my soy-sensitive friends could enjoy too.

3. Global thinking. I learned from a friend of mine who has Brasilian heritage that a lot of the deforestation in Brasil may be because of the soy crop that is planted there. I think much of this may be to produce alternative fuel, but I still want to be mindful of how I might be contributing to that. There seems to be some debate about whether or not the soy crop is actually having a detrimental effect on the rainforests, but still ... it can't hurt to explore alternative protein options!!

Anyway ...

so, why this recipe?
Something I've missed sorely since learning I cannot tolerate gluten is veggie burgers.

I know!! You'd think those would be safe, right? But all those veggie burgers you see in the grocery store contain wheat flour and/or whole grains (including wheat) to act as a binder and to improve the texture. I have made a tofu-based version a few times that only took four or five attempts to perfect and satisfy my rigorous standards, but after some tweaking, I think I'm enjoying this recipe even more!!

totally-good-for-you ingredients:
2/3 c. green lentils (or your favorite lentil variety)
2 c. vegetable broth (I prefer No Chicken Broth by Imagine Foods), or water
2-3 tbsp. of your favorite salt-free herb blend
1/2 finely chopped yellow onion
2 tbsp. wheat-free tamari (or soy sauce, or worcestershire if you can handle gluten)
2/3 c. sunflower seeds (raw and shelled)
rice flour
olive oil

instructions:
bring broth to a boil, add herbs
after lowering to medium heat, add lentils
cook until almost all the liquid is absorbed (about 15 minutes)

place in blender or food processor
add chopped onion, tamari sauce
puree until mixture reaches desired smoothness
** you may need to add a bit of additional liquid to ease the pureeing process**

NOTE: don't worry about the lentils being pureed until perfectly smooth. So long as it's a bit "doughy", you're good to go!!

empty lentil mixture into a large bowl
pour in whole sunflower seeds, stir well into lentils
add and fold in rice flour a few tablespoons at a time until lentil mixture sticks together well and forms a nice ball, not sticking too much to your hands (I think I used 2/3 - 3/4 cup).
with your hands, separate into balls and press into desired size of patties

in a large skillet, add a good pour of olive oil and heat skillet to medium heat
add lentil patties to skillet and cook on both sides until lightly browned and slightly crispy on the outside.

make 4-6 patties, depending on size.

Enjoy on a bun or by itself, with avocado slices (I ate mine before i took this photo!!) or your favorite condiment and a side of healthy veggies.





Making it your own? Tell me how you improved upon it!!


more more more ...

• See another delicious recipe with lentils here.
• Check out the health benefits of lentils here.

vegan challenge: orange tofu stirfry

Can I just say yum?!

Far be it from me to toot my own horn, but I must say this dish had me making noises usually reserved for good, long massages and hot baths on a cold day. This dish totally brings the yum!!

NOTE: As the header of this post suggests, I am undertaking a self-imposed challenge to cook within the following parameters:

• the food is vegan (no animal products of any kind including: meat, eggs, dairy, casein, honey, etc.)
• do this while limiting my use of tofu or other soy-based food items
• the food is tasty & satisfying, and finger-lickin' good (my apologies to the Colonel)
• also stay within the gluten-free parameters of this blog (duh!!)

So without further ado ...

The ingredients in this dish are pretty much all repeats of others that have been used previously, so I won't repeat myself. Suffice it to say this is something that your body will thank you for and that will have your tastebuds begging for another bite.

tasty ingredients:
firm tofu (1 package)
wheat-free tamari
grated orange peel

red curry paste
large green bell pepper, chopped
1/2 large red onion, chopped
carrots, cut into medallions
fresh cilantro
olive oil

easy as gluten-free pie instructions:
after opening package of tofu, drain and cut into cubes, place in a bowl
cover well with tamari sauce
grate orange peel into bowl from about 1/2 large navel orange
cover and place in fridge, allowing to marinate for a minimum of 2-4 hours (or ideally, overnight)

** and I will just say ... tofu is an amazing sponge when it comes to flavor, so the longer you let it marinate, the more bang you're going to get for your buck.**

heat oven to approximately 400 degrees
place cubed tofu on cookie sheet and place in oven, stirring periodically until most of the liquid is cooked away (about 15 minutes)
**this step is entirely optional, but makes the tofu cook faster when preparing the stirfry**

in a large skillet, heat olive oil to medium-high heat
chop veggies: carrots, pepper, and onion and place into hot skillet
add tamari
stir frequently, cooking until onions are translucent
if veggies are done before tofu (see next step), set heat to low to keep warm
add fresh cilantro to veggie mixture and stir in just prior to serving

in a separate skillet, add olive oil and put burner on high heat
add tofu and about 1 tsp (or more, to taste) of red curry paste
cook tofu until golden and crispy on the outside

to enjoy:
place veggies in a bowl and top with tofu.
grab your fork & dig in!!

cucumber lime salad

happy first day of summer!!

Summer is my favorite because I can snatch up all sorts of fresh and fragrant produce at the Co-op and at the local Farmer's Market. Seriously ... it's a shame there's not some kind of widget I could install so you could smell my kitchen right now. I just came home with bags full of delicious fresh produce. Mmmm ...

I'll admit, I think today's recipe could use some perfecting. Some fresh basil maybe? Or would cilantro be better? How about some freshly-grated ginger?? I'll try it out and let you know, how does that sound?

As you have probably guessed, we've got some crisp and cool cucumbers in this recipe, as well as plenty of other fresh produce. And just what makes them so cool?

Cucumber: The reason you'll see these covering the eyelids of the tragically chic and well-to-do spa-going types is that they contain Vitamin C and caffeic acid which help reduce puffiness and swelling. The skin of the cucumber is chock full of fiber and minerals like potassium, magnesium, and silica too (which is an essential component of healthy connective tissue). The potassium/magnesium/fiber combo present in cucumbers has also been shown to help reduce blood pressure.

tasty fresh ingredients:
2 large cucumbers, peeled & chopped
1/2 c. finely chopped red onion
1/3 c. pine nuts
1 can white kidney (cannellini) beans
1/2 shallot, finely chopped
1 dry pint cherry tomatoes, sliced

simple lime vinaigrette:
1/4 c. olive oil
1/4 c. fresh squeeze lime juice (about 2 limes), or bottled lime juice
pinch sea salt
fresh ground pepper
whisk together well in a small bowl.

oh-so-easy directions:
if desired, peel cucumbers and chop into desired size & add to large bowl
drain beans & add to bowl
add all other ingredients: onion, shallot, tomato, pine nuts
dress with vinaigrette

cover & chill for about 2 hours, or ideally overnight.

salad photo by kirsten.michelle

I Heart Cupcakes

You may have noticed that cupcakes are kind of my thing, niche, passion, hobby, whatever you want to call it...I heart cupcakes, completely.

I've never been much of a cake person, but cupcakes have always fascinated me. The individual flare and creativity is endless...at least in my eyes there is. You can mix frosting, decorations, flavors, and cute cupcake liners too. Ahh...so excited already. So this weekend I tried another recipe...and I went vegan, gluten-free, dairy-free. Vegan Chocolate Cupcake with Raspberry Buttercream frosting.

Vegan Chocolate Cupcakes (taken from Crazy About Cupcakes )

Ingredients:

6 tbsp applesauce

2 1/4 cups water

1 tsp vanilla extract

2 tbsp white vinegar

2 1/2 cups unbleached all purpose-flour (instead I used Bob's Red Mill Gluten-Free All Purpose Flour)

2/3 cup cocoa powder

2 cups unbleached cane sugar

1/2 tsp salt

2 tsp baking soda

Directions:

1. Preheat the oven to 375 degrees. Put liners into cupcake pan (s).

2. In large mixing bowl, mix together the applesauce, water, vanilla, and vinegar.

3. In another bowl, mix together the remaining ingredients.

4. Gradually add the dry ingredients to the liquid mixture. Beat well.

5. Fill the cupcake liners 3/4 full (I would recommend filling completely full because the batter is a thinner batter). Bake for 20-25 minutes or until toothpick comes out clean.

Raspberry Buttercream Frosting (you can find this on the back of any bag of powdered sugar and then I just added the raspberries as I mixed the other ingredients)

Ingredients:

1/2 cup soy margarine

1/4 soy milk

3 cups powdered sugar

1 tsp vanilla

1/2 cup raspberries

Directions:

1. Mix soy margarine and soy milk together. Blend well.

2. Gradually add the powdered sugar to the blended mixture.

3. Add the vanilla and raspberries gradually.* Blend well.

4. I added the berries whole, instead of mashing them, either way should be fine.

*I found that after adding the raspberries the buttercream frosting became thinner because of their water content. So I would try lessening the vanilla or soy milk ingredients to see if that makes a difference in the thickness of the buttercream.

To add a little playfulness and creativity, I found these raspberry looking candies in the bulk food section at the grocery store.

I hope you came to "heart" cupcakes as much as me.

Enjoy!

hiking food

Today, the playful cook is going to take you a bit off the beaten path. Sis & I are going to take advantage of the glorious (in the 80s!!) weekend weather and go for a hike today. So the question is: what kind of food does the playful cook and her babe-a-licious baker sister take when they go for a hike?

Incidentally, this post is being written on my back porch with a steaming cup of the Pike's Place blend coffee. I'm overlooking a yard that, covered in snow 6 weeks ago, has now exploded in green. Birds are chirping, the sun is shining, and there's a gentle breeze stirring those lush green leaves to motion. It's supposed to be in the low 80s again today. Mary Poppins is going to show up at any moment, I just know it!!

This isn't a meal so much as it is a homemade energy/breakfast/whenever bar, something good for when you need to pack a lot of energy punch into a small amount of food. Nuts and seeds are good calorie-dense foods that help sustain for the long term. And dried fruits provide a quick burst of energy to burn and get you going.

As with any recipe posted here, I fully encourage you to make it your own. You can use any combination of nuts, seeds, and dried fruits that you like. It's all about playing and loving the results!

Here are the ingredients I used:
Dried cranberries
Dried apples
Slivered almonds
Raw (unroasted) cashews
Sunflower seeds
Flaxseeds
Brown rice syrup

And there's so much good stuff packed in these ingredients!!
{i'll summarize, click on the links to read more}

Cranberries: Vitamin C, fiber, reduces the risk of urinary tract & kidney infections, has antibiotic properties.

Apples: Fiber, Vitamin C, flavonoids. The insoluble fiber in apples latches on to the "bad" LDL cholesterol in your digestive tract and escorts that bad stuff out of your system. Pectin does the same for toxins like lead and mercury.

Almonds: Manganese, Vitamin E, magnesium, potassium (Vitamin K), riboflavin (Vitamin B2). Monounsaturated fats help reduce risk of heart disease, lowers LDL cholesterol. Magnesium protects blood vessels, potassium is essential for healthy nerve function.

Sunflower Seeds: Off-the-charts with Vitamin E and thiamin (Vitamin B1). Loaded with magnesium, manganese, Vitamin B5, folate, and tons of other good stuff.

Flaxseeds: Check out those Omega 3s!! 2 tablespoons contain nearly 150% of the daily recommended value. Also chock full of manganese, fiber, magnesium, and folate. Rich in ALA (alpha linolenic acid), which is a precursor to the EPA (eicosapentaenoic acid) found in fish oil. The magnificnent human body can convert ALA to EPA. Also provides anti-inflammatory benefits, protects them bones, and helps defend the body against heart disease, cancer, and diabetes.

Brown rice syrup is is an all-natural sweetner the consistency of honey. Brown rice is boiled down until those complex carbs are simplified. What's great is that this sweetener is absorbed into the bloodstream more slowly than sugar, meaning that you don't get that sugar spike like you do with traditional sweeteners.

Other ingredients you might want to try:
Dried fruits: apricots, dates, raisins, blueberries, cherries, papaya, mango
Seeds: pumpkin seeds (pepitas), sesame seeds
Nuts: peanuts, pecans, walnuts
Other wild ideas: Sweeten a bit with orange juice or lemonade concentrate, add a little shredded coconut

Directions:
True to form, I really didn't measure anything here. It's hard to mess up something like this, so trust yourself and just eyeball the proportions.

All you really need to do before mixing all the ingredients in a bowl is to chop the dried fruits as small as you can (which is a difficulty, because they are super-sticky). A food processor comes in handy for jobs like this one!

In a bowl, combine:
Nuts, seeds, dried fruits

Pour brown rice syrup over the fruit/seed/nut party-in-a-bowl and stir until the whole mixture is coated with syrup and sticks together. I'm guessing that I used about 1 c. of the syrup, maybe a little more. You want the entire mixture to be well-coated and pretty sticky, but not dripping with the syrup.

Pour mixture onto a greased cookie sheet and press out flat (I used the back of a spoon, but a rubber spatula would also work). Bake in a 300 degree oven for 20 minutes.

It will still be fairly crumbly when first out of the oven, but feel free to press and spread out the mixture some more until it's nice and flat. Allow to cool for a for a few hours (ideally, overnight). Once cooled, it'll be nice and hard and sticking together like good hiking bars should be.

Cut into whatever size you like. Grab and go!!

Now if you'll excuse me, sis and I have to go trail test these babies. Because that, my readers, is exactly how much we care about you: that we would spend this cloudless and sunny and warm weekend out on one of our favorite Pacific Northwest trails stretching our legs and taking in the views.

See ya!!

chicken chili & yamfries

The calendar says it’s spring, but a trip out of doors confirms my suspicion that someone has turned the calendar upside-down. When I passed the grocery store on my way to work this morning, the digital display outside said it was 26 degrees, a decidedly un-spring like temperature.

Seriously.

Since I have not yet figured out how I can exert power over nature [or God] to crank the temperature up outside, I’m left to do what I can to generate some heat on the inside. And that my friends, means soup: an soup both easy & delicious [if you can open a can, you can make this. And let's face it, if you can't open a can, there are larger issues at play than what you're going to eat for dinner tonight] and some sweet & spicy oven fries to go with it: food that makes you warm from the inside-out.

Maybe it'll be like Murphy's law: if I start cooking cold-weather food, maybe ... just maybe, the mercury will rise.

Here's to hoping!





Ingredients

Chicken Chili

• 1 – 28 oz can diced tomatoes
• 1- 14.5 oz can black beans, drained
• 1 – 14.5 oz can white kidney (cannelloni) beans, drained
• Chopped cilantro
• ½ - 1 tsp. cayenne
• ½ - 1 tsp. cumin
• 1 c. carrot shreds
• 1 lb. chicken tenders (white breast meat)
• Salt and pepper to taste

Yam-fries

• 1 lb. Yams
• Olive oil
• Salt & pepper
• Cayenne (a pinch)
  

What else you’ll need:

• Kitchen knife
• Cutting board
• Soup pot
• Skillet
• Mixing bowl
  

Featured ingredients:
So by now, you are already aware of my fondness/obsession with beans, be they black, garbanzo, or of the kidney variety. Great for fiber and protein, hooray!! And I’ve introduced the wonderful, tasty, and versatile tomato. Yams however, are a newcomer to the playful cook scene. Here’s the lowdown on a vegetable you’re probably more used to seeing at Thanksgiving or as an ingredient in baby food…

Yams: these tasty little cousins to the potato are good sources of potassium, vitamin B6, and (you guessed it) fiber. Potassium helps control blood pressure and reduce hypertension, while vitamin B6 helps reduce risk of heart attack and stroke by protecting the walls of your blood vessels. Yams also contain diosgenin, a progesterone-like substance that helps support the female endocrine system and may help relieve symptoms of menopause. Go figure!


Directions:

Yam-fries
Cut yams into wedges, approximately ¼” thick.

In a bowl, whisk together olive oil, salt, pepper, and pinch of cayenne. Pour over yam wedges and coat well.

Heat oven to 425 degrees.

Place oiled yams on cookie sheet and bake in oven for 25 minutes. Flip yams with spatula approximately halfway through baking.

Fries are done when edges are slightly browned and yams are tender when poked with a fork.


Chicken Chili
In a large pot, combine diced tomatoes, beans, cilantro, carrot shreds, and spices. Place on medium heat, stirring occasionally. Allow to heat through on low-medium heat for at least 15 minutes.

In a skillet, heat olive oil on medium heat. Place chicken tenders in skillet, add salt & pepper. Once chicken is slightly cooked, shred chicken with a pair of forks. Cook until chicken is cooked through.

Add to soup pot and stir.

Enjoy, friends!!

photo by kirsten.michelle

spicy kick-ass stir-fry with tofu

Seriously. Who doesn't love a good stir-fry?

The great thing about stir-fry is that you really don't need a specific ingredients list; add whatever veggies and flavors you like. This creation came into being when I needed to go through some fresh veggies that were about to spoil and to use up some of those frozen ones, too. I kept adding and adding stuff that looked good.

And it was pretty stinking tasty. Check it out.

Ingredients
Extra virgin olive oil
Red curry paste
White rice vinegar
Sea salt
Firm tofu (1 package), cut into cubes
Green beans
1 Red bell pepper, chopped
½ yellow onion, chopped
Slivered almonds
Shredded carrot
1 package frozen Asian-style veggies
Edamame (frozen, approx 1 c.)

What else you’ll need
Cookie sheet
Kitchen knife
Two skillets (1 small, 1 large)

Directions
After opening the package of tofu, drain liquid and cut into cubes.
Spread out on cookie sheet and put in 350 oven for about 20 minutes
Check about halfway through and turn tofu to ensure it bakes evenly.

In a large skillet, heat up olive oil on medium-high heat.
Add veggies and almonds
Add about 1 tsp. red curry paste and a few good splashes of rice vinegar.
Add salt (to taste).
Stir frequently.
Reduce heat to low while vegetables are still firm (boo-hiss to mushy stirfry!!)

In a separate skillet, heat up olive oil on high heat. Add red curry paste (about 1 tsp) and a few splashes of rice vinegar.
Remove tofu from oven and place in hot skillet.
Add salt (to taste).
Stir frequently, cooking until tofu is golden and crispy on the outside.

Add tofu to vegetable mixture and stir.

Take a deep whiff of your delightful dish. Get a good look at your beautiful food. Now stop staring & eat it!!

mission: {red curry chicken}

A new taste sensation was born for me when I went to Florida to visit Christianne. Thai is one of those ethnic foods that I can easily enjoy with my gluten & dairy allergies. So naturally, she and Kirk and I went out to their favorite Thai restaurant during my visit. I ordered Christianne's favorite, the red curry chicken.

And oh ... my ... goodness!! It was one of those rare moments of true love at first bite. Not just infatuation or a passing fancy. My taste buds were infinitely happy and welcomed each and every savory flavor with its wide-open little tastebud arms.

I recently had a simliar dish when I went out for Thai food last week and have been on a mission ever since to try and recreate the tasty Thai sensation in my own kitchen. What follows can be added to the file labeled MISSION: Accomplished.

This version of the Thai treat has two varieties of bell peppers which are ripe in nutritional goodness ...

Bell Peppers: Rich in vitamins A & C (nearly 300% of your daily requirement of vitamin C per serving, and over 100% of your daily recommended dose of vitamin A!!), bell peppers are no slouches in the nutrition department. Rich in antioxidants, these babies provide needed protection against free radicals. The red pepper is one of the few foods that contains lycopene which aids in reducing certain types of cancer. Click on the link to read all about the goodness these funky veggies offer!

Christianne, I have to say: this is pretty dang easy. And while sometimes getting take-out is infinitely preferable to cooking, know that you can easily enjoy a steaming hot bowl of yummy Thai heaven in your cozy little cottage kitchen.

Ingredients
Extra virgin olive oil
1 lb. chicken breasts, cut into thin strips
1 large green bell pepper, chopped
1 large red bell pepper, chopped
½ medium yellow onion, chopped
2-3 cloves garlic (you guessed it, chopped)
½ - ¾ c. shredded carrot
Cilantro, a good handful, chopped
1 – 14 oz. can coconut milk {i prefer the "lite" variety}
1 Tbsp. red curry paste
Sea salt, to taste

Brown rice (prepare according to directions)

Optional: instead of rice, try with cooked quinoa (as pictured)

Directions
In a large skillet, pour olive oil and set to medium heat. Add garlic, onion, green pepper, red pepper. Stir occasionally, cooking until onions are translucent.
Add red curry paste, stir.
Add chicken, cook until done.
Add coconut milk (NOTE: be sure to shake well before opening!!).
Add salt to taste.
Simmer on low for 5-10 minutes. Add cilantro just before serving.

Serve over brown rice.

Enjoy the explosion of flavor. And dance, dance, dance all night long.

red curry chicken photo by kirsten.michelle

magic beans

The calendar says it's spring, but I'm not convinced. Tell that to the scene outside my window. I'm looking out at blossoming cherry trees through a thin veil of snow mixed with rain. It's nearly April, but from the look and feel of it, it might as well be January.

And you know what that means friends: I'm in the mood for something that's going to warm me up from the inside out!

Our latest dish was inspired by my love of legumes and the weather that has me singing [albeit not nearly as well as Dean Martin], baby it's cold outside!

Today we're using some old favorites: black beans, green beans, and tomatoes. And some favorites are making their debut at the playful cook in today's recipe.

Meet some of my friends and allow me to tell you why I love 'em ...

Garbanzo Beans (aka chickpeas): Like many of our bean-y friends, garbanzos are rich in both protein and cholesterol-lowering fiber, keeping you satisfied with a minimal amount of fat. These friends of ours are rich in many minerals including molybdenum (good for detoxifying sulfites, a common type of preservative in prepared foods), manganese, folate, iron, copper, and phosphorus. All super-good stuff for your bod!

Kidney Beans: Ah, the kidney bean! Full of protein (about 15 g per cup!!) and fiber and very low in fat (less than 1 g per cup), the kidney bean also will do its part to keep you satisfied and regular. There's no use skirting the issue, that's one of the many things fiber can do! Almost a nutritional twin to the garbanzo bean, kidney beans are rich in molybdenum, magnesium, folate, phosphorus, and copper. This is another bean your body will thank you for.

Some other benefits of fiber? You already know that it helps reduce cholesterol. It also helps prevent constipation and digestive disorders. It prevents spikes in blood sugar levels after a meal. It lowers your risk of heart attack and cardiovascular disease. It also helps improve absorption of essential minerals such as calcium.

You might have already guessed, but I'm a bit obsessed where fiber is concerned. With my history of digestive issues [see links on sidebar], I make a concerted effort to eat a diet that is rich and fiber and the bonus? I feel fantastic!!

And friends, this recipe is super easy. If you can open a can and turn on the stove top, you're good to go!

So without further ado ... let's get cooking!!

Ingredients:
Extra-virgin olive oil
4-5 cloves garlic, finely chopped
Green beans (approx 1/3 lb.)
Snap peas (approx 1/3 lb.)
1 - 15 oz. can black beans
1 - 15 oz. can kidney beans
1 - 15 oz. can garbanzo beans
1 - 28 oz. can diced tomatoes
Cayenne pepper (approx 1 to 1-1/2 tsp)
Sea salt and pepper to taste

Optional ingredients:
Brown sugar (approx. 2 tbsp.)
Chicken sausage

What else you'll need:
Chopping knife
Cutting board
Can opener
Deep skillet (or wok)

Directions:
In a large skillet, heat olive oil on medium-high heat
Add chopped garlic, allowing to brown & caramelize
Add green beans and snap peas
Add all the beans
Add chopped tomatoes
Add cayenne pepper
Add salt and pepper to taste

Stir occasionally until all the beans are heated through to desired done-ness; I think mine was done after about 18-20 minutes [mostly because I used frozen green beans & snap peas].

[see, I told you it was easy!!]

Enjoy with a fork or a spoon. Sit by the window and watch the precipitation as you feel the heat radiate outward from a happy belly.

five bean goodness photo by kirsten.michelle

cilantro sensation

Jesus, don't cry

You can rely on me, honey

You can combine anything you want

Wilco, Jesus, etc.

Album: Yankee Hotel Foxtrot

I never used to like spicy things, but these days my tastebuds seem to crave that extra kick every now and then. Needing something light and incredibly easy when I came home a good deal later than usual last night, I put just a few things in a sauce pan that sounded good together in my head. And then voila!, (or should I say ole!), I had a super-simple dinner on a night when my appetite was saying, I'd like a little something, but there's no need to overdo it, girl. Gimme some nutrition and we're good to go.

Cilantro {like my good friend basil} is another green herb that elicits all sorts of crazy green affection from me. Any southwest-y or Mexican dish feels a little incomplete without it, if you ask me. Naked, if you will. And really, those lacy fragrant leaves are what inspired me to concoct today's recipe.

So what are we looking at today for ingredients? It's a pretty short list of ingredients, but I'll feature some of my favorites for you.

Black Beans: Rich in fiber, protein, antioxidants, iron, folate, manganese, magnesium not to mention being low in fat, black beans are a nutritional powerhouse. The fiber helps lower cholesterol and reduce risk for heart disease. Those of who who have known me awhile know about my love affair with the black bean. {Note: links to recipes in that post have been updated.}

Cilantro: Cilantro/coriander seeds are known through out the world to have some magical and mysterious healing properties {confession: I added the "magical and mysterious" bit, so don't try to take that one to the bank}. It's thought of as an anti-diabetic plant in Europe and in India, it is utilized for its anti-inflammatory properties. Here in the U.S., we've stood up and taken note that it helps reduce cholesterol.

Tempeh: You might be less famlilar tempeh. A close relative to tofu, tempeh is a food made from fermented soybeans that is both high in fiber and loaded with wonderful first-rate protein. Rich in numerous vitamins and minerals {including but not limited to: riboflavin, manganese, copper, phosphorus, magnesium, essential fatty acids, and isoflavones}. And seriously, don't let that "fermented" bit put you off. All cooked up and in a tasty little dish like this, you'll be asking for more.

Ingredients:
1 – 28 oz. can diced tomatoes
1 – 15 oz. can black beans
1 package Spicy Veggie Tempeh, cubed
Fresh cilantro
Extra Virgin Olive Oil
Cumin
Sea Salt

What to do:
In a skillet, heat up olive oil to medium heat
Add cubed Spicy Veggie Tempeh
Cook until lightly browned

Add diced tomatoes and black beans
Reduce heat to low
Add sea salt & dash of cumin

Add cilantro leaves {as many as you want!!} & stir until heated through

Serving Suggestions:

• If you're not that hungry {like I was when I made this}, eat by itself! It's kinda like a soup or something ...
• Serve with rice or (my favorite) over oven roasted veggies such as green beans
• Substitute tempeh with 1 lb. diced chicken breast {if you do this, you might want to add chili powder or if you're really brave, some habanero peppers to kick things up a bit}
• Mixed in with cooked rice (about 2 c., I’m guessing) and put in a baking dish, top with cheese. Put in the oven on 375 until it's all nice & thick & bakey & the cheese is all melty.
  

Mmm … somebody stop me, I’m getting hungry!!!

basil inspiration

If I had eyes in the back of my head,

I'd tell you that you looked good as I walked away ...

Jack Johnson, If I Had Eyes

Album: Sleep Through the Static

I love fresh basil.

Seriously, I love it. When I brought home today's featured ingredient, I planted my nose in its leaves and inhaled deeply. Repeatedly. I was in heaven.

I think our baker was a bit worried.

If I were getting married and if newspapers still wrote those high society-type wedding announcements that described the color of the ribbon on the flowergirl dresses and the scalloped lace used to make the bride's veil {those are two big "ifs", but work with me here, people}, mine might read: the bride carried a bouquet of fresh basil.

Aside from the unmistakable fragrant aroma of fresh basil, there's something that's so beautifully relaxed about those big leaves, all relaxed and hanging about, laden with their own green goodness. Chill. As if to say, dude whenever you're ready, I'm here. Until then, I'm just going to kick back, hang, and let people catch a whiff of all my basil-y goodness. So I'm cooking to Jack Johnson tonight, the ultimate in relaxed/kicked back/chill tunes.

Speaking of basil-y goodness, you probably want to know what else makes this stuff so good. I'm so glad you asked.

Basil is rich in flavonoids which provide protection for your body at a cellular and chromosomal level from radiation and oxygen-based damage. The volatile oils in basil also have anti-bacterial properties and helps prevent nasty, unwanted bacteria from multiplying. Not only this, but this little leaf is packed with anti-inflammatory properties, good for folks with rheumatoid arthritis and inflammatory bowel conditions. Rich in vitamins A {good stuff for promoting cardiovascular health}, C, K {also known as potassium}, magnesium {good for your heart}, iron, and calcium. In other words, this chill little leaf packs a lot of defensive properties.


A Word From the Cook:

• This dish doesn't have a name. So if you think of a fitting one, be my guest.
• I rarely measure anything. This is terribly annoying for people who want to duplicate, I know. But the cook is playful, the kitchen a playground, and she likes every dish to be a true original. Have fun making it your own! And let me know what you come up with; I've already got a few ideas for modifying this one ...
• It should go without saying here, but all the ingredients are organic & when possible, locally grown. Both those things are muy important to me.
• You can click on the links below in the ingredients list to find out more healthful properties for ingredients in this dish.

Ingredients:

2+ lbs. red potatoes, cubed
1 large bunch fresh basil
6 oz. crimini mushrooms, sliced
1/2 large yellow onion, sliced/chopped {however you like it, really}
4-5 cloves garlic, minced
3-4 roma tomatoes, chopped
1 package firm tofu, cubed
Extra Virgin Olive Oil
Balsamic Vinegar
Sea Salt
Fresh ground pepper

Meat Option:
Try with a white fish such as rockfish, cod, or halibut. Scallops anyone?
Meat-eaters at my house last night had salt & pepper chicken tenders

What Else You'll Need:
Baking dish
2 skillets
Cutting board/chopping mats
Kitchen knife

What To Do:
Heat oven to 450 degrees F
Place cubed red potatoes in a baking dish
Pour olive oil and stir potatoes until well-coated
Sprinkle with sea salt & pepper
Check potatoes & stir every 10 minutes or so
Potatoes are done when they brown at the edges & are tender when poked with a fork

In a skillet, heat up a good pour of olive oil on med-high heat
Sautee onions and garlic until onions are translucent
Add roma tomatoes, reduce to low-medium heat
After tomatoes soften, reduce heat to low
Add fresh basil and a generous pour of balsamic vinegar
Stir mixture occasionally

In another skillet, heat up olive oil & balsamic vinegar on medium-high heat
Add cubed tofu, and sprinkle with salt & pepper
Cook until any liquid is mostly gone

Putting It Together:
Place potatoes on a plate or in a pasta bowl
Top with onion/tomato/basil mixture
Top with tofu or protein of choice
Sprinkle with salt & pepper to taste

Makes about 4 helpings without leftovers.

Since my parents just happened to be in my neck of the woods for this particular experiment, I invited them over to partake. Dad was raised in the midwest & is very much the quintessential meat & potatoes man who is still genuinely shocked that something can taste good and be satisfying without meat, gluten, or dairy products, let alone be vegan {no butter? no cheese? no eggs?}. I'm just saying that he liked it. A lot. And has already asked me to make it again.

Now, I'll let Kaari talk about dessert ...

all photos by kirsten.michelle

check out more saturday evening dining fun here.

spicy quinoa & lentils

{NOTE: This recipe originally posted here.}

The skinny on today’s featured ingredients:

Quinoa: an ancient grain native to South America, enjoying increased popularity in recent years. High in fiber and providing complete protein (meaning it contains all 9 essential amino acids, essential for tissue growth & repair). A good source of fiber as well as the following minerals: manganese, magnesium, iron, copper, riboflavin, and phosphorous.

Lentils: a good source of cholesterol-lowering fiber, also helps keep blood sugar low after a meal. A good source of important B-vitamins, magnesium, folate, and other minerals as well as protein.

Ingredients:
1 lb. green beans (fresh or frozen)
3 c. vegetable broth (I like No Chicken Broth by Imagine Foods)
½ c. quinoa
½ c. green lentils
Cayenne pepper (about ½ - 1 tsp; adjust as needed to your preference)
Cumin (about ½ - 1 tsp; adjust as needed to your preference)
½ large yellow onion, chopped
1 dry pint grape or cherry tomatoes, sliced in half lengthwise
Sea salt, to taste
Pepper, to taste
Olive oil

OPTIONAL: (for a non-vegan dish):½ lb. lean chicken sausage (with garlic is nice if you can find it!)

What else you’ll need:
Chopping knife
Cutting board
Sauce pan
Skillet
Cookie Sheet

{directions}

Green Beans:
Heat oven to 400 degrees
Spread green beans & snap peas out on a cookie sheet & add a good pour of olive oil, stirring until veggies are coated
Sprinkle with salt & pepper
Cook for about 20-25 minutes (or until they reach desired doneness), stirring periodically

Quinoa & Lentils:
Put vegetable broth in a sauce pan on high heat
Add cayenne and cumin
After broth comes to a boil, add quinoa and lentils
Reduce heat to low, cover and allow to simmer for 30 minutes

Onions & Tomatoes:
Pour olive oil into a skillet, heat to medium-high heat
Add chopped onion, stir periodically
After onions begin to caramelize (about 10-15 minutes), add sliced grape tomatoes
Cook until the onions are almost black and tomatoes are soft

Bringing it all together:
Quinoa and lentils are done cooking once the liquid is absorbed
Combine onion and tomato mixture with quinoa and lentils
Add salt/pepper to taste
Serve on bed of cooked green beans.

OPTIONAL: Top with chicken sausage (as shown)
Serving Suggestions:

As a side dish: Serve by itself, sprinkle with salt & pepper to taste
As a main dish: top green beans with quinoa & lentil mixture; sprinkle with salt & pepper to taste; top with cooked chicken sausage for a meaty main dish (as shown)

Enjoy!

quinoa & lentils photo by kirsten.michelle