vegan challenge: berry fiberlicious smoothies

Oh yeah. I'm going there.

There's no skirting around the issue. This is a post about how I got (am getting?) um ... unplugged.

More than you want to know, right?

Before I get to the recipe, I just have to provide the background and inspiration for it. I don't know if anyone else will appreciate this history, but since there is a reason behind every recipe here and this is my blog, I'm going to share it anyway.

Let me just say that in the past two years of having a malfunctioning and especially finicky digestive tract, I've learned a lot about the particular region of the body that I'll refer to as the lower digestive system (more than anyone should have to know, really) and have gotten oddly comfortable discussing the things it does and does not do. It is a major indicator of one's overall health, and especially so when digestive issues are involved. So my family doctor asks about it. My gastroenterologist asks about it. The naturopath asks about it too. Heck, even my chiropractor asks about it. So I've gotten used to paying close attention to its behavior and learned quickly to get over my really squeamy squeamishness about it.

If I've ever brought it up with you and you wish I would just shut up (or if you're reading this thinking good Lord, I wish she would stop), please accept my apologies. It's just that when this thing that wasn't working properly (and hadn't been for a long time) started working, I got a little excited. And like I said, I've gotten used to talking about it.

Wow, am I really writing this? It would seem so.

One of the side effects of my thyroid kicking back into gear again was that things started, uh ... not working quite right in that lower digestive region. In fact, there was barely any activity at all, at least not without a great deal of effort. For a little over a month. (not good)

I was just a little irritated, considering that I already have a fairly high-fiber diet. I have gluten-free steel-cut oats (fiber) with ground flaxseed (fiber), raisins, chopped almonds, and soymilk in the morning. I eat two apples with the skin every day, one in the morning and another before lunch (fiber, fiber). Especially now that they're in season, I eat a lot of raw veggies like broccoli, cauliflower, carrots, peppers, snap peas, etc. (fiber, fiber, FIBER). I eat fresh fruits. I enjoy and regularly consume legumes like black beans, lentils, and kidney beans (hello, HOLY FIBER!!).

And still, no change. What the ... ??

I tried some teas that promised the desired effect and there was a little action. But nothing to write home about (even if Mom had been willing to read such news).

I had a follow-up appointment with my naturopath on Monday and told him that while the thyroid was alive and kickin', things in that lower digestive area were a little ... uh, stopped up. When he put stethoscope to that area, he told me that I had a shocking lack of bowel sounds (who knew??) and subsequently recommended I take psyllium seed. It's the primary ingredient in some of those powdery stir-in laxatives like Metamucil. So I went to my local Co-op and got myself some whole-seed psyllium that promised some terrific bulking action. Oh yeah. Now that sounds like a good time.

Now, I'm not one to be put off of odd- or foul-tasting foods if they have legitimately healthy properties. In fact, I'll probably tell you they're positively delicious. The recommendation was to add a heaping tablespoon of the seed to juice, but I thought I'd try adding it to some raspberry tea. I won't lie to you: it was disgusting. With all that soluble fiber, it turned into a gelatinous mixture, like Jell-o that hadn't quite set yet. It was gritty and there was no getting past the musky, earthy taste of the seeds. I could barely control my gag reflex.

So I did my best to find a way to mask it and make the consumption of this not only bearable, but tasty.

And friends, I did it (finally!!, the readers exclaim in unison). Smoothies are a fabulous way to absorb nutrients quickly and a delicious way to enjoy all the summer fruit that's in season right now. I even added some Emergen-C to give it an extra added vitamin boost and a nice citrus-y zing and slight fizz to it.

One of the greatest things about smoothies is that they are very hard to screw up and very easy to make exactly the way you like. And berries (raspberries, blueberries, blackberries, etc.) are super-fabulous in that they're full of fiber in their own right, so I am getting plenty of fiber action in these babies (if I'm doing my math right, about 10-11g for a single serving).

So, without further ado, this is my favorite version of my
Berry Fiber-licious Smoothie:

Ingredients:
Frozen raspberries, approx 1/2 cup
Frozen blackberries, approx 1/2 cup
1 heaping tablespoon psyllium seed
Agave syrup (or your favorite sweetener like Stevia, honey, etc.)
Vanilla hemp milk (rice, soy, or almond milk will also do nicely)
1 packet Emergen-C (I used the tangerine flavor)
Splash sparkling mineral water (optional)

And as for alternatives ... I think it's obvious by now, but this recipe will work just fine without all the add-ins (Emergen-C, psyllium seed, sparkling mineral water) and would also work well with regular milk or orange juice. Whatever floats your boat!

Directions:
Put frozen berries in the bottom of a blender
Add psyllium seed
Drizzle with desired amount of agave syrup
Add Emergen-C powder
Cover with non-dairy milk of choice
Add mineral water (if desired)

Puree until smooth. Pour in a glass and enjoy (entirely without the seedy, gritty flavor ... hallelujah!!).

And uh yeah ... let's just say a couple of these a day and things are on their way humming right along (in fits and starts, just in case you wanted to know). And so now I gulp down my pride and dab away a single tear trailing down my cheek, think ... if I can help just one person ... [sniffles]

{yes, that was a wee bit of sarcasm} :o)

NOTE: Increasing one's fiber intake should be done gradually, and with a lot of water. For some good fiber tips, check out this site.

smoothie photos by kirsten.michelle

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

yo ho!! yo ho!! a pirate's life for me ...

Late last week, Kaari and I were both in agreement that we needed a lazy day.

Our timbers were thoroughly shivered, you might say.

And what better way to spend a lazy day at home than to invite Johnny Depp and Orlando Bloom to the party?

Our mission:

1. Stay home.
2. Wear pajamas all day.

3. Make it through all three Pirates of the Caribbean movies.

4. Eat pirate-appropriate food while doing it (that also happens to be gluten-free and dairy-free).

Arrr, mateys!!

Every good pirate starts her

day with Starrrrrrrrbucks. Arrr ...

... and really bad eggs (aka, "breakfast")

For our breakfast, Kaari made gluten-free pancakes with chocolate chips. Sticking with our pirate theme, we christened them Black Pearl Pancakes.

Arrrr ...

Black Pearl Pancakes

1 cup rice flour
1 cup soy milk

1 egg

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

Mix it together with yer pirate hook or a whisk will do just fine, whatever floats your boat or pirate ship.

Pour the batter onto the hot skillet and add a few chocolate morsels (aka Black Pearls) and "avast"... you have yourselves some tasty Black Pearl Pancakes for you and yer mateys.

Arrrr ... do I sound like a swashbuckling, Buccaneer baker to you?

Treasure Chest Snacks

Because we were nibbling throughout the day, we really didn't have much of a lunch. But we did have some seeded treats appropriate to our Caribbean theme. Using the same recipe that is posted here, I used chopped dried papaya, chopped dried pineapple, coconut shreds, pumpkin seeds, flax seeds, and sunflower seeds.

We also had also plundered some slightly-less-than-healthy booty because hey ... pirates wouldn't be pirates if they followed the rules all the time.

Pieces of Eight Seeded Treats

Mix all ingredients in a large bowl and coat well with brown rice syrup.

Add a splash of tropical-flavored juice.

Bake for 20 minutes at 300 degrees.

Once cooled, cut into desired size and turn over.

Bake for another 10 minutes and 300 degrees and allow to cool.

World's End (because if you're headed to Davey Jones's locker, you might as well have a good time on your way down)

Drink up, me harties, you're home!!

What pirate party would be complete without rum?? These fizzy orange drinks may be a bit too foofy for Jack & his crew (it's probably written somewhere in the pirate code that rum should not be mixed), but they do contain the required pirate ingredient, so in my mind ... they pass!

{Girlie} Pirate Drinks

1/2 c. rum

1/4 c. coconut-pineapple juice

3/4 c. carbonated mango-orange juice

Splash of lime juice

Shake well with ice.

Serve in chilled glasses and pour it down your gullet, you scallawags!!

pirate day photos 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!

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