Posts tagged with Recipes
It is FINALLY 80 degrees. And mid-May. And sunny.
And all those things mean summer is right around the corner — as underlined by the fact that I bought a dozen or so herb starters this weekend for my container garden. Including three kinds of basil, aka summer in a leaf.
But before the basil and those delightful tomatoes that go with it, we're in the thick of greens season. Both at the CSA and the Lawrence Farmers' Market.
In last week's CSA bag, we received red lettuce, green onions, garlic chives, carrots, spinach and pesto. A very good, very green mix.
At this point in the local growing season, my hubby begins dreaming of anything that isn't green (the carrots made him so happy), so we have to get a bit creative in how we use our veggies.
So, I made some green juice using some of our spinach.
Admittedly that isn't very creative when we're talking about my wheelhouse. To that end, I also made a salad that I totally forgot to document (food writer fail).
But we used most of our veggies and several of our Farmers' Market veggies in a chef's choice egg version of the Kitchen Sink Tofu Scramble featured in week 2.
The hubby and head chef mixed four eggs with several handfuls of veggies, including CSA spinach, carrots, garlic chives and green onions and then added in store-bought extras like red pepper. Then he topped it off with CSA pesto or salsa and some cheese.
What'd we get this week? Asparagus(!), spinach, green onions, whole-wheat flour, mustard greens and salad mix.
Last week in our CSA, we received whole-wheat flour, pea greens, spinach, salad greens, chives and green onions.
You might look at that list and think it looks like one giant salad after another. And you might be right. We did use the salad greens for its intended purpose, while the spinach and pea greens went into smoothies.
But when I saw our pickup choices, one of the first things I thought was, “pizza.”
The local heritage winter wheat is just perfect for cutting with some regular old white/bread flour to make a heartier pizza crust. Add in the benefit of throwing leftover CSA goodies willy-nilly on top (green onions, spinach and chives were perfect for this) and you’ve got yourself a really useful medium for polishing off some of your CSA ingredients.
Later in the summer, pizza dough is even more helpful when we’re up to our ears in peppers, eggplant, zucchini and basil. If you think it’ll go well together, you can put it on top of your pizza. The whole dinner is super easy, especially if you make your dough ahead of time, freeze it and actually remember to pull out the frozen dough before you leave for work in the morning. (Sometimes I forget, and it makes me crazy sad.)
If you’ve never made homemade pizza before, you’re really missing out. It’s totally customizable, delicious, easy and incredibly cheap.
We have two favorite pizza crust recipes. Both are fabulous and have turned out well for us. So, pick whichever one you like and go for it!
And, if like us you get your hands on some local wheat through your CSA or the Farmers’ Market, try cutting it in. You don’t want to make a whole pie out of it (that would be a bit too dense) but try cutting it with half regular flour or two-thirds regular flour.
Note: You can use the first recipe with a pizza stone or a cookie sheet, while the second one, we only used with a cookie sheet.
Mark Bittman’s Pizza Dough (Adapted from www.markbittman.com)
3 cups all-purpose or bread flour, plus more as needed
2 teaspoons instant yeast
2 teaspoons coarse kosher or sea salt, plus extra for sprinkling
2 tablespoons extra virgin olive oil
Combine the flour, yeast and salt in a food processor. Turn the machine on and add 1 cup water and the oil through the feed tube.
Process for about 30 seconds, adding more water, a little at a time, until the mixture forms a ball and is slightly sticky to the touch. If it is still dry, add another tablespoon or two of water and process for another 10 seconds. (In the unlikely event that the mixture is too sticky, add flour a tablespoon at a time.)
Turn the dough onto a floured work surface and knead by hand for a few seconds to form a smooth, round dough ball. Put the dough in a bowl and cover with plastic wrap; let rise until the dough doubles in size, one to two hours. (You can cut this rising time short if you’re in a hurry, or you can let the dough rise more slowly, in the refrigerator, for up to 6 or 8 hours.) Proceed to Step 4 or wrap the dough tightly in plastic wrap or a zipper bag and freeze for up to a month. (Defrost in the bag or a covered bowl in the refrigerator or at room temperature; bring to room temperature before shaping.)
When the dough is ready, form it into a ball and divide it into two or more pieces if you like; roll each piece into a round ball. Put each ball on a lightly floured surface, sprinkle with flour, and cover with plastic wrap or a towel. Let rest until they puff slightly, about 20 minutes.
Roll out, top and bake at 500 degrees until cooked through. We usually make two pies plus a little one for the kiddo with this recipe, baking each pizza for about 10 minutes. Note: To make pizza dough by hand or with a standing mixer, follow the directions, but use a bowl and a heavy wooden spoon or the mixer’s bowl and the paddle attachment instead of the food processor. When the dough becomes too heavy to stir, use your hands or exchange the mixer’s paddle for the dough hook and proceed with the recipe.
Chloe Coscarelli’s Pizza Dough (Adapted from www.chefchloe.com)
1 1/4-ounce package active dry yeast
1 cup warm water (110 degrees)
2 1/2 cups all-purpose flour (or half all-purpose flour and half whole-wheat flour), plus extra for rolling
1 tablespoon olive oil, plus extra for brushing
1 teaspoon salt
1 tablespoon sugar or maple syrup
In a small bowl, dissolve yeast in warm water. Let stand until bubbles form, about 10 minutes.
In a large bowl, combine flour, oil, salt, sugar and the yeast mixture. Using lightly floured hands or an electric mixer fitted with a dough hook, mix until a stiff dough has formed. If the dough is too sticky, sprinkle extra flour 1 teaspoon at a time as needed. Place the dough in a large, well-oiled bowl and rotate the ball of dough so it is completely covered with the oil. This will prevent the dough from sticking to the bowl as it rises. Cover with a dry kitchen towel and place in a warm part of the kitchen until it has doubled in volume (about 1 to 1 1/2 hours). Place dough on a lightly floured work surface, shape into a disc, and knead for five minutes. Use dough immediately or cover tightly in plastic wrap and refrigerate or freeze for a later use. Thaw to room temperature before using.
When ready to use: Preheat oven to 375 degrees. Brush a large rimmed baking sheet (approximately 9-by-13 inches) with oil.
Stretch pizza dough into a rectangle and fit it into the prepared baking sheet. Spread sauce and toppings on oiled dough. Bake for about 15 to 20 minutes, rotating midway, until the crust is slightly browned or golden.
Note: If crust is thick, you may need to leave it in for 30 minutes or more.
What’d we get at our CSA pickup this week? Red lettuce, spinach, pesto, garlic chives, green onions and carrots.
I've written a lot of smoothies over the years to this space. A LOT. And the majority of them have had some green element to them. They might not have actually been green, like the smoothie I wrote about last week, but they are green on the inside, even if another ingredient like blueberries or cocoa powder is covering up the evidence.
If this sounds disgusting to you, I'm sorry. If it doesn't, there's a chance you've already joined the green smoothie movement, which has been going on for years (I think I've been making them for at least five years). And if you haven't ever made one? I have news for you: now is the perfect time to start.
Here's the deal: Even if you don't have access to your CSA yet, or haven't joined one, you have an abundance of local greens available to you right now. The farmers markets and many of Lawrence's grocery stores are overflowing with local greens. From spinach, to kale to arugula to chard — you have a ton of greens to choose from. They're inexpensive, they're local and they're plentiful because they're in season.
So, if you haven't joined the green smoothie train, or did awhile back and eased off, I urge you to give it a go. It's a fabulous way to get your greens without being a total salad freak (like me) and if you are part of a CSA, it'll help you get through the giant bag of spinach you may acquire.
Now, you don't need a specific recipe to create a tasty green smoothie. Mine are probably different every morning, which is a good thing. To get as many nutrients as possible, it's great to alter your smoothies slightly, based on what you have on hand. This week, I had pea greens and spinach, and I used both in smoothies. I'm guessing there aren't that many smoothie recipes with pea greens out there, and that's exactly where you adapt.
The basic recipe I use is very simple. Take what you will from it, add in the extras if you like, and give it a try. Believe me, if I can get my kid to drink these (and he started at about 15 months), you can get anyone to drink them.
Basic Green Smoothie
2 large handfuls greens — spinach (great for beginners), tatsoi, de-stemmed kale, etc.
2 bananas or 1 mango
1 cup berries — strawberries, blueberries, raspberries, blackberries, etc. (optional)
1-2 scoops protein powder (I use vanilla or chocolate by Sun Warrior)
1.5 to 2 cups water
Additions: 1-3 tablespoons of hemp, chia or flaxseed; local bee pollen; maca; 1-2 tablespoons cocoa powder; pinch tumeric; pinch apple pie or pumpkin pie spice; splash of vanilla or almond extracts; one frozen packet acai juice
All you do is blend it up. That amount usually makes two servings (one large one for me, one smaller one for the kiddo), and is a great start to the day.
Now, what'd we get this week in our CSA? Whole-wheat flour, pea greens, spinach, salad greens, chives and green onions.
Last week, in our very first CSA pickup of the year from Rolling Prairie, we received spinach, green onions, salad mix, dried mushrooms and tofu (Central Soy's local tofu). It was a great and versatile mix of items we could’ve used in a number of ways.
Because it’s a total habit, I used most of the spinach and all of the salad mix in green smoothies during the week, though one turned out a bit brown (cocoa powder was a must that morning).
But the majority of our CSA went into an epic scramble that fed us for days. We had it both over spinach, wrapped in a tortilla and just plain.
And what’s great about this recipe, besides the major leftovers, is the fact that you can pretty much throw anything into it and be set. We used a bunch of half bags of leftover frozen vegetables, plus a bunch of our CSA goodies, including the spinach that didn’t make it into a smoothie. It really was the perfect way to clean out our fridge without even really trying. Plus, it tasted good.
Kitchen Sink Tofu Scramble
1 package Central Soy tofu
2 cups of spinach, separated
1/2 cup chickpeas (or other beans)
2 cups mixed frozen vegetables
1/2 cup dried mushrooms (not reconstituted)
Green onions, sliced thinly, to taste
1/4 cup nutritional yeast
4-5 garlic cloves, minced
2 teaspoons cumin
1 teaspoon dried thyme, crushed
1/2 teaspoon tumeric
1 teaspoon salt
3 tablespoons water
2 tablespoons olive oil
Black pepper, to taste
Avocado and salsa for serving
Heat oil in skillet over medium-high heat. Saute the garlic and vegetables. Add spices — tumeric, cumin and salt — and mix it up for 15 seconds or so. Add 1/4 cup water and deglaze the pan, scraping the bottom to get all the garlic and spices.
Crumble in tofu and mix well, but leave it chunky. Let cook for about 15 minutes, stirring occasionally and adding splashes of water if necessary to keep it from sticking too much. Lower the heat a bit if you find that it is sticking. Add 1 cup of the spinach and the garbanzo beans and mix. Add nutritional yeast and mix it up. If it seems too dry add splashes of water. The moistness really depends on how much water the tofu was retaining before you added it.
Serve over a bed of spinach with salsa and slices of avocado. Serves 4-6.
This week, we got another great mix of items: parsley, green onions, pea greens, spinach and pesto.
Well, spring is almost here. Maybe. After such a wonderful weekend, I feel like there’s a light at the end of this cold snap. Again, maybe.
I’m still not going to be convinced until possibly May, but this sort of looks promising. So promising, in fact, that I went a little hog wild and bought fresh strawberries.
Crazy, I know.
But I don’t regret a thing. Because the ones I could steal away from our resident strawberry monster/child, I made into a post-workout smoothie that was mine, all mine.
And it tasted like Neapolitan-ice-cream summery goodness.
Sure, I could’ve used frozen strawberries, but there was something really nice about using fresh strawberries (that were much more tasty than those expensive/anemic winter ones), especially on a day that would hover near 70 degrees.
We’re getting there, folks. So, just get out your blender, whip up this smoothie and then sit tight and wait for Mother Nature to bring the warmer temps for good.
Strawberry-Chocolate Power Smoothie
1 cup strawberries
2 large handfuls baby spinach
2 servings protein powder (I use Sun Warrior chocolate)
2 tablespoons hemp seeds (or chia or ground flax seeds)
2 tablespoons cocoa powder
Pinch turmeric (optional but good for post-workout inflammation)
1-1/2 to 2 cups water
Blend all ingredients until smooth. Makes one large serving or two smaller servings.
I’m not even going to pretend any of us are about to make something new for dinner tonight. We’ve all been cooped up far too long, we’ve eaten the same things for days and we’re all probably going for our well-known comfort foods.
But once the snow melts enough so that driving isn’t treacherous (let’s hope that’s soon), please run out and get the ingredients for this recipe. It’s creamy, healthy, comforting. Fact is, it’s so creamy that you don’t even need bread to dip into it. Seriously, and we’re huge “bread with soup” people. You can have it, but you won’t miss it if you neglect to grab a baguette.
Some tips: Start soaking the cashews before you leave for work, and if you have have a stick (immersion) blender, use that for the cashew cream instead of blender. Heed the directions at the bottom about adding water when reheating. We reheated it on the stovetop instead of the microwave and that seemed to work well.
Chickpea and Rice Soup With A Little Kale
3/4 cup cashews, soaked in water for two hours or overnight
2 tablespoons olive oil
1 medium, yellow onion, thinly sliced
3 cloves garlic, minced
1 teaspoon dried rosemary
3/4 teaspoon dried thyme
1 teaspoon salt
Fresh black pepper
3/4 cup rice, rinsed
3 ribs celery, thinly sliced
1 cup carrots, diced chunky
5 cups vegetable broth
1 24 oz. can chickpeas, drained and rinsed (about 3 cups)
4 cups chopped kale
Thinly sliced green onion, for garnish
Drain the cashews and place them in a blender with one cup of water. Blend until completely smooth, scraping the sides of the food processor with a spatula occasionally to make sure you get everything. This could take one to five minutes depending on the strength of your blender. Preheat a stock pot over medium heat. Saute onion in olive oil with a pinch of salt for about five minutes, until translucent. Add garlic, rosemary, thyme, salt and pepper and saute a minute more.
Add rice, celery and carrots and then pour in the broth. Cover and bring to a boil. Once boiling, bring down to a simmer, add the chickpeas, and let cook for about 15 more minutes, until rice is cooked and carrots are tender.
Add the cashew cream and kale, and simmer until kale is wilted, three to five more minutes. You may need to add water to thin the soup if it seems too thick. Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Serve topped with green onions.
It thickens as it cools, so if you have leftovers, just thin with a little water when you reheat.
— Recipe from www.theppk.com
I’m probably jinxing myself by writing this column, but: So far, I’ve avoided the flu that has claimed so many of my friends and family this year.
Of course, the second after this appears in front of other eyeballs, I’ll probably come down with the dreaded illness, but until that happens, I’ll share my secret. Of course, I’m careful to wash my hands and not touch my face, and I’ve probably just gotten lucky, too, but I really do think I have a kitchen remedy that’s helped me stay in the clear.
Any night I’ve come home not feeling 100 percent, or just whenever I’ve had the time, I’ve made this green juice and chugged it down. It contains several illness-fighting ingredients: kale for vitamin A and overall leafy green awesomeness, cucumber and celery for extra special hydration, garlic (aka the inflammation killer also known as Italian penicillin), lemon for a bit of vitamin C, and the added benefit of a probiotic to keep the gut flora healthy.
Now, it’s not the tastiest juice ever (you might have guessed that already), but it’s actually kind of addictive. The garlic, lemon and sour probiotic help cut the “green” flavor and leave you with a savory drink that hits the right notes. You may want to add extra lemon or probiotic at first, or juice in some carrots or an apple or two to help with the flavor, but if you can go with the original, do. I actually like to savor it over 10 minutes or so, but there’s nothing wrong with splitting this serving in two, giving the other half to your significant other and seeing who can down it the fastest.
Don’t have a juicer? You can try chopping up and adding the same ingredients (though maybe not the full amount) to your blender with enough water to get it going and make an unsweetened green smoothie. You’ll get the added benefit of fiber, even if you can’t get in a full head of kale or celery in a single serving.
If I do end up with the flu just for having the audacity to say this juice helped me through the season, I’ll take the punishment fate deals out, just so that you all my have another secret weapon in your arsenals. Clearly, I'll do anything for you people. Now, bottoms up!
Flu Shot Green Juice
1 head celery, base removed
1 head kale
2 cloves garlic
1 lemon, rind removed
1 tablespoon (or more) liquid probiotic (I use coconut kefir)
Run all ingredients except the probiotic through a juicer. Stir in the probiotic. Chug it down (serves 1 to 2)
Alternatives: use 1-inch piece of fresh, peeled ginger instead of garlic. Add an apple or a couple of carrots for sweetness.
Honestly, folks, this is going to be a pretty short post this week. I'm sorry about that, but when I tell you the reason why I think you'll understand.
My grandmother passed away this week. It feels strange typing this, not only because it's still such a foreign idea in my mind, but also because I didn't think I'd be telling anybody in this fashion.
I'm not telling you this for your sympathy, though it's appreciated. Honestly, the only reason I'm sharing this at all is because my grandmother was a fabulous cook and taught me so much of what I know about food. She left a giant, flour-coated impression on me and colors my food writing whether she knew it or not.
I spent a huge chunk of my childhood in her kitchen, watching her work her magic. She made the best desserts known to man, and I've told many, many, many people that if she'd ever opened a bakery it would've become a sweets-lover's destination, a national chain, or both. Chocolate pie, strawberry shortcake, peanut brittle, chip chocolate cookies (NOT chocolate chip, mind you), muffins ... the woman could do it all. And it was all so very good.
So, in her memory this week — we're working very hard to celebrate her life and how fantastic she was, rather than dwell on the sadness we all feel — I thought I'd share my favorite recipe of hers: peanut clusters.
They're simple — there are only three ingredients — but they're out of this world.
I've made them many, many times and they've been loved by people all over the country — I've made them in Kansas, Pennsylvania and Florida, and my mother has whipped up a batch or 20 in Alabama.
Honestly, I've probably known the recipe by heart since I was 10 or so, but when I got married, my mother's best friend asked for everyone in attendance to provide a recipe, hand-written on a recipe card. My grandmother wrote out the recipe in her beautiful handwriting and, now almost 10 years later, I still have it, as clean as the day she wrote it out.
So, in her memory, I'm going to share it with all of you. Honestly, it's not as healthy as most of the recipes I share in this space, but it's fantastic, and I hope you all enjoy it. The day she died, my husband insisted we make some as a little tribute. I even had one even though they're not vegan (or "funny" as my grandma would've said), and I'm glad I did.
Grandma Jeanne's Famous Peanut Clusters
1 (6-ounce) package chocolate morsels
1 (12-ounce) package butterscotch morsels
1 (12-ounce) package salted Spanish peanuts
Combine chocolate and butterscotch morsels in a double broilers (or microwave) until melted, being careful not to burn them, and stirring often.
Stir in the peanuts. Drop by the teaspoon onto waxed paper. Let set until firm either in the freezer or fridge. Store in an air-tight container in the freezer.
If you started 2013 with the goal of eating better/more vegetables/more fruits/less junk/less processed food/less food in general, chances are that by now you've either settled in or seen your resolve take a nosedive.
It's impossible to tell on Jan. 1 which way the proverbial cookie might crumble (i.e. into the trash, or into your mouth), but you can always improve on what you've already done, even if all that qualifies is scampering backward into your old habits after a brief foray into "healthy eating."
And if you've survived this month with your healthy goals going strong, you may still have nagging thoughts about how you can keep it up. Maybe you've had a hard time converting your family, and thus, have been eating totally separate meals for breakfast, lunch and dinner. Or maybe you're just fine at home, but when you're out on the town or at a party, your resolve crumbles (like said cookie). Or maybe you just can't get through the day without feeling hungry and wonder if it has to be that way forever.
Nope, no it doesn't. See, the thing is, no matter where you are in your journey to health, you should be in it for the long run. You've got this body and you need to take care of it, not abuse it with food or with suffering while feeling hungry/leftover/stressed over the vat of chips and salsa on the table.
We're talking about a lifestyle here. Like, for life. If you do it right, it should become second nature, not total torture.
And, being a lifestyle, it's probably good to know some tips and tricks, no?
Okay, so here's one that I've used the past few years and has saved me a lot of grief: I have a salad every day for lunch.
Yes, pretty much every single day. It's very rare for me to have something other than a salad and it usually means I'm not in control of the menu.
And, no, I'm not starving an hour later. And I'm not looking longingly at my co-workers' lunches. And I'm not eating the same old thing over and over again like some sad little animatron.
There's actually an art to making a salad that will fill you up and leave you feeling good about your work day: It's all about HEFT.
If you started your healthy eating regime at the beginning of January wondering how the heck anybody eats only salad for a meal, chances are the salad you're picturing is one of those tiny "dinner" salads made from iceberg lettuce, a sad tomato and croutons.
Let me tell you, that is not a dinner salad. And it's certainly not a lunch salad either. And, yes, if you eat something that small and lacking in nutrients, you will be hungry. For sure. And you'll probably wreck your good intentions with an especially expensive trip to the vending machine.
So, here's exactly how I have a salad every day without going hungry or crazy or succumbing to the vending machine:
Step 1: Store salad greens in the work fridge.
On Mondays, I will usually bring a 5-ounce tub of mixed greens or baby spinach, put my initials on the outside and keep it in the fridge at work. That way, I always have my salad base right there and waiting. I don't put anything else in there with them, so that they stay fresher longer. Just the greens, by themselves. And the 5-ounce tub is a good size not to be too obtrusive in a normal-size fridge. (If you only have a mini-fridge in the office, you might have to adjust these recommendations.)
Step 2: Make sure to have hearty toppings
Either brought from home or store-bought, make sure to have a large amount (as is almost as big a container as your salad greens) of salad toppings to use during the week. To keep your salads from being weak, make sure to include one of each of the following items:
Protein: I usually pick one type of bean (garbanzo, black or kidney) and then maybe a bit of tofu to supplement. On the salad at the top of the page, you can see I've used curried tofu as my protein of choice. If you eat meat, you could buy some shredded chicken, tuna or turkey for your salad.
Vegetables: This time of year, I usually either make or buy roasted vegetables to include in my daily salads. I like to mix up a variety, so it's not like I feel like I'm eating the same thing all the time. Top favorites right now: roasted squash, roasted yams, roasted carrots, roasted zucchini or yellow squash. I also like to always add red onion to my salads, and often peas or beets.
Something savory and something sweet: To get by without a lot of added flavor from dressing, I like to always include a few items with a lot of flavor to my salads. Often this means adding kalamata olives (savory) and pickled red onions (sweet). I'll also usually add black pepper, maybe nutritional yeast (which has a cheesy flavor) and raisins or apple juice-sweetened cranberries for some extra kick. Oh, and I've also really loved marinated mushrooms on my salads these days. They add a lot of flavor with little effort.
Step 3: Pick your dressing
Here's where you can easily change the flavor of your salad from day to day. Depending on my mood, I like to use hummus, salsa (pineapple/mango salsa fresca is especially good) or guac as my salad toppers. If I have enough roasted veggies on there, I can just kind of mash everything together and get a lot of texture for very little "dressing." If this isn't your cup of tea, you could just keep one or two salad dressings in the work fridge and alternate them, depending on your mood. The point is: Have something ready, and have an alternate so you aren't sick of it by day three.
Tips to make this easier:
Store a large salad bowl and fork in your desk at work. (You may want to bring this along with your salad greens the first time you try this method, naturally.) I say "large" because, remember, this is a meal. It's not supposed to be a puny salad. You want it to fill you up.
Buy some or all of the ingredients on Mondays. I take a trip to the store on my lunchbreak during my first workday of the week and stock up on items from the salad bar/hot bar. It's expensive, but if you break it down over five meals, it's actually not too bad.
Don't beat yourself up if you don't have salad for lunch. Honestly, I make sure to have salad for lunch not only because I like salad, but because that way I'm not as pressured to make sure I have one at dinner. I usually do, but sometimes I can't, or it's too cold, or I just want something else. And I don't feel guilty, because I've already gotten in a large serving of vegetables in the middle of the day.
So, there you have it. It's really not hard to make a salad for lunch every day. You can make it hearty, healthy and different, every day, just by varying toppings and doing a little planning at the beginning of the week.
It's Jan. 1, peeps! (Or Jan. 2 for many of you who might not be eyeballing our site on a holiday.) If you're visiting this blog in the new year because you've decided you'd eat more whole, fresh foods, you've come to the right place. Well, at least I think so.
I really do try to keep this blog as healthy as possible. To me "healthy" means a few things:
Whole ingredients — I like to use foods in their natural state, as unprocessed as possible. This isn't always the case, or sometimes I use something out of convenience (case in point: the can of beans below, rather than beans from scratch). But, most of the time, my meals feature whole fruits and vegetables supported by a few condiments.
Good fats — I prefer to focus on fats that are good for the body: seeds and nuts with essential fatty acids, monounsaturated fatty acids (like the kind in avocados) and medium chain fatty acids (like the kind in virgin coconut oil). Extra virgin olive and grapeseed oils are great too, but don't provide as many anti-inflammatory benefits as the other fats I've mentioned.
No refined sugar — I like to use alternatives to white or brown sugar when possible. Most of the time, I'll tend to use dates, maple syrup and honey.
The salad I'm featuring today is a great example of a healthy dinner that meets all of my guidelines. It contains good fats, plenty of whole foods, unrefined sugar and isn't difficult to prepare.
Note: The picture above also contains mashed sweet potatoes. I'm not including a potato recipe because we were too heavy-handed on the spices and they ended up tasting like a high-end pumpkin pie candle. Not our best experiment.
Portobello Salad with Spicy Mustard Dressing
1/4 cup prepared spicy, smooth mustard
3 tablespoons grapeseed oil
1/4 cup red wine vinegar
2 tablespoons pure maple syrup
8 cups mixed greens
1 avocado, peeled, halved, pitted and sliced thin
1 small red onion, sliced into very thin half-moons
1 (15-ounce) can chickpeas, drained and rinsed
1 recipe roasted portobellos (below)
Dressing: Whisk all ingredients together in a small bowl. Done.
Salad: Throw together all the ingredients except the portobellos in a large mixing bowl. Pour on the dressing and use tongs to toss. When ready to serve, place the dressed greens on plate and add the sliced, warm portobellos. Serves 4.
1/2 cup cooking wine
1 tablespoon olive oil
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
2 cloves garlic, minced
2 large portobello caps
Combine all ingredients for the marinade in a glass pie plate or small casserole. Place the mushrooms upside down in the marinade into each cap to form a small pool. Preheat the oven to 400 F and marinate for about 20 minutes.
Cover with aluminum foil and bake for 30 minutes. Remove the foil, use tongs to flip the caps over, and cook, uncovered, for another 10 minutes. Let it cool a bit and then slice the mushrooms very thinly on the diagonal and make nice meaty slices.
(Recipe from Veganomicon by Isa Chandra Moskowitz and Terry Hope Romero)