yellow squash and kale salad with figs, pumpkin seeds, ginger & lime


Indian Summer hot days and quickly cooling evenings, plentiful summer squash and ripe figs were my inspiration for this turn of season main dish salad. Bright yellow and deep green, the sweet figs and tart lime, the crunch of the seeds– yum! This is a full and satisfying healthy meal, with good protein from the tempeh and pumpkin seeds, lots of vitamin C, A, and K from the yellow peppers and kale, minerals potassium and calcium from the figs, magnesium and zinc from the seeds.

fullsizeoutput_1e06

ingredients:

  • 12 oz tempeh, cubed
  • 1-2 medium yellow crooked neck squash, coarsely chopped
  • 1 yellow pepper, chopped
  • 1 bunch kale
  • 1 small red onion, chopped
  • about 6 black mission figs, thinly sliced and halved
  • 1/2 cup raw or dry roasted pumpkin seeds
  • 1 t black mustard seeds
  • 1/4 inch fresh ginger root, minced
  • 1 lime, juice and pulp
  • black pepper to taste

instructions:

Pour 2 T olive oil into skillet and heat over medium flame. Stir black mustard seeds until they begin to pop, then add cubed tempeh and saute until lightly browned. Set the tempeh aside in a casserole dish with lid. Add a tablespoon of butter to the skillet and saute the coarsely chopped yellow squash and minced ginger root for 3 minutes or so, then add the chopped yellow pepper, a splash of white wine or water, reduce the heat and simmer covered for 2 minutes until squash and yellow peppers are bright and softened, but not mushy. Add this to the tempeh.

Cut the thick stems from the kale, then cut the leaves lengthwise in half, roll and slice into thin ribbons. Place kale in large bowl with a drizzle of olive oil and a scant 1/8 t salt, then massage the kale with your hands for about 3 minutes to soften it.

Mix the tempeh with squash and yellow peppers into the softened kale, adding in your chopped red onion and pumpkin seeds. Lastly gently add the sliced figs. Dress with juice and pulp of lime. Refrigerate in covered casserole dish. Serve chilled or warmed.

Advertisements

yellow split pea dal with garden hot peppers and rainbow chard


An Indian Summer cool morning then bright sunny hot day with a breeze, ahhhh. “Another trip around the sun”. The changing season and the ripe peppers and chard in my garden told me it was time to revisit making spicy yellow split pea dal– I started in my garden and moved to my kitchen sink.

img_7599.jpg

Then I looked for a prior recipe post with this as a lead in:

“One of the many great things about yellow split pea dal is that dried split peas don’t require soaking before cooking, and they cook in 30 minutes, a much shorter time required than for dried beans. They’re high in protein and dietary fiber, satisfying and healthy; I did the math and calculated this recipe has 310 calories per cup served over a cup of rainbow chard. I made a large pot of the dal, and served it on a bed of rainbow chard leaves cut into ribbons topped with 1/4 cup of Bhutanese Red Rice for an easy “one bowl” meal. Leftovers taste great, and it freezes well.”

img_2591

Then I considered, how would I like to make this today? I tweaked the spices and used coconut milk given how hot and dry the weather has been– following is my revised recipe today.

ingredients:

  • 1 1/2 cup yellow split peas
  • 1 large yellow onion, chopped
  •  large jewel yam, chopped
  • 1 yellow pepper, chopped
  • 2 stalks celery, finely chopped
  • 1 medium red Nardello pepper, diced (these are sweeter savory)
  • 1 small Lemon Drop hot pepper, diced with seeds
  • 2 medium cloves garlic, minced
  • 1 t black mustard seeds
  • 1/4 in fresh ginger root, minced
  • 3/4 t cardamom
  • 3/4 t coriander
  • 1 1/2 t cumin
  • 1 t turmeric
  • 1/4 t salt, black pepper to taste
  • 1 6oz can Thai coconut milk
  • 1 lemon, juice and pulp
  • 1 bunch rainbow chard

instructions:

Cull through then rinse split peas well, cover with 4 cups fresh water, bring to a boil, reduce heat to simmer covered for about 25 minutes, until quite soft. Drain then set aside.

Cut thick stems out of rainbow chard. Chop the stems and set aside. Cut the chard leaves into thin ribbons and set aside.

In a large soup pot with 1-2 T olive oil over medium heat, add the mustard seeds and allow them to heat up til they just start to pop. Add onions, garlic, and all spices, and stir until onions just begin to turn translucent. Add the chopped yam, stir to coat well with spices, add severak tablespoons of water, reduce heat and cover to simmer until softened, about 4 minutes. Add coconut milk, yellow pepper, celery, and chopped chard stems, cover and simmer another 2-3 minutes. Remove from heat. When split peas are soft, drain their water into a measuring cup to use later. Add split peas to large pot of spiced vegetables, stir to mix all together well, then add the cooking fluid from the split peas to obtain your desired consistency of dal. Serve over rainbow chard ribbons, dress with fresh squeezed lemon. Serve in a bowl with Bhutanese red rice for a more substantial meal.

chilled garden gazpacho soup with spicy lemon drop peppers


Well I’ve got bowls of fresh picked tomatoes, zucchini, and now also several new-to-my-garden varieties of hot peppers ripe and ready to harvest. And it’s still too hot to cook. Well then, I haven’t had a wonderful bowl of gazpacho since I took a trip to Tulum, Mexico many years ago. Looking at my favorite old cookbooks from my young adulthood and early vegetarian cooking years– Moosewood cookbooks by Molly Katzen, The Good Herb by Judith Hurley, The Greens Cook Book– also a quick look online, I found unappealing gazpacho recipes that rely on V-8 or tomato juice. Not for me. I wanted most of my gazpacho ingredients to be fresh from my own vegetable and herb gardens.

I decided to get out the blender, begin coarse chopping and dicing, creating my own recipe as I chopped. The result was delicious, every bite as wonderful as my happy memories of a meal shared in a Mexican ecological paradise. What follows is all the ingredients and an approximation of their quantities– I didn’t measure much as I worked. This made 4-6 satisfying dinner sized servings.

FullSizeRender 21

ingredients:

  • about 6-8 cups mixed variety of ripe red tomatoes, halved or quartered
  • 1 medium red onion, minced
  • 2 medium cloves garlic, minced
  • 1 zucchini (about 1 1/2 cups), 2/3 coarsely chopped and 1/3 diced
  • 1 cucumber (about 1 1/2 cups), 1/2 coarsely chopped and 1/2 diced
  • 1 stalk celery, diced
  • 1 medium yellow Lemon Drop pepper, including seeds, diced
  • 4-6 leaves fresh basil, diced
  • about 1/8 cup olive oil
  • 2 T rice wine vinegar
  • about 3/4 c water, from carafe with mint kept chilled in the fridge
  • 2 T lime juice
  • 1/4 t sea salt, black pepper to taste
  • cilantro, chopped, for garnish

instructions:

Using a large cutting board and a blender, coarsely chop tomatoes and place in blender until it’s about half full, and puree til smooth with a half cup of the mint infused water. Transfer to large soup pot. Again fill blender with coarsely chopped tomatoes, the minced garlic, diced basil, diced hot pepper, the olive oil and rice wine vinegar. Pulse until you achieve your desired consistency: some like gazpacho silky smooth, but I like mine with some texture. Transfer to soup pot. Again fill blender with coarsely chopped tomatoes, about 2/3 of your coarsely chopped zucchini and about 1/3 of your coarsely chopped cucumbers, and the lime juice, and pulse to your desired consistency. If necessary, add either some of your previously pureed soup or a little more mint water to have enough fluid initially to allow you to achieve your desired texture. Add to soup pot. Also add to soup pot your minced red onion and celery, the reserved diced zucchini and cucumber, a little sea salt and black pepper, also more lime juice if desired. Chill for at least half a day before tasting and fine tuning the seasonings. Serve chilled with plenty of cilantro garnish.

 

chilled zucchini soup with lemon, thyme and fresh dill


What to do when the heat wave wears on and on, and the garden is full of big delicious ripened bounty? I’ve been steadfast about watering daily– even when I really wasn’t eager to be out in the heat anymore– and I’ve lost little to the crazy heat. I made several loaves of buckwheat zucchini bread during brief cooler cloudy day breaks, also cold dinner salads with just-picked zucchini, cucumber, mint, and the first of my ripened tomatoes and hot peppers. But I’ve got LOTS of zucchini… and now a flavorful and satisfying chilled zucchini soup recipe to enjoy.

IMG_7536

ingredients:

  • 1 medium large leek, chopped
  • 2 medium red potatoes, coarsely chopped
  • 6 c coarsely chopped zucchini
  • 1 large carrot, coarsely grated
  • 1-2 stalks celery, chopped
  • 1 medium Serrano pepper, diced, with seeds
  • 1 t caraway seeds
  • 2 small cloves garlic, minced
  • 1 t fresh lemon thyme
  • 5-6 leaves fresh basil, chopped
  • l lemon, juice and pulp
  • scant 1/2 t sea salt, fresh ground black pepper to taste
  • several T fresh dill, chopped, for garnish

instructions:

Discard thick and dark green ends of leek. Coarsely chop zucchini by slicing in half lengthwise, perhaps in quarters if large, then chop into 1/4 inch slices. Chop tender leek and saute over medium heat in 2 T butter, adding caraway seeds to toast. Add 2 T olive oil, the red potato and minced garlic, stir for 2-3 minutes until red potato just begins to brown. Add diced Serrano, a couple T water, reduce heat and cover with lid; steam until potatoes are just beginning to soften. Add grated carrot, chopped celery and zucchini, spices except dill, and a splash of white wine, continue to steam covered for about 5-8 minutes until potatoes and zucchini are pleasingly softened but not mushy. Remove from heat and allow to cool some before pureeing in half full blender. Add freshly squeezed lemon, salt and ground pepper to taste. Refrigerate until ready to serve.  Garnish with plenty of fresh chopped dill, perhaps a dollop of plain European style yogurt. I served this on a hot night with Triscuit rye crackers and a fresh salad with walnuts, feta and fresh tomatoes.

chilled carrot ginger & sunflower seed coconut balls for your sweet tooth


Yesterday I saw a facebook post from a friend out for a cool treat– an awesome looking seriously chocolate mousse-like cake with an icy adult beverage topped with whipped cream. Oh my, taste bud envy! Mindful of the impact of a super cold and sugary ice cream treat on the gut, I reflected on what would be a healthier option to satisfy my sweet tooth as this heat wave wears on and on…  and remembered this recipe. Ginger, coconut and lemon tropical cool sweetness! I’ll make this again, and keep looking for new treat options…  Here’s that recipe as originally posted:

Dinner and dessert at my friend Sharon’s house led to my discovery of the Living Candida Free cookbook by Ricki Heller, PhD, RHN…. and thus to this, my first attempt making my own modified version of her Carrot Balls recipe. Yum! My guests and I devoured these fast, and I think even my hardcore chocolate loving, non-vegan, non-gluten free, unabashedly desert centered sister would like these. A lot.

ingredients:

  • 3/4t fresh ginger root, finely chopped
  • 1 c raw unsalted sunflower seeds
  • 1 1/2 t cinnamon
  • 1/8 t cardamon
  • 2 t ground flaxseeds
  • 2 T coconut for balls, plus additional 6-8 T coconut for rolling balls in.
  • 1 T plus 1t lemon zest
  • 3 t lemon juice
  • 1 1/2 t blackstrap molasses
  • 1 t water, as necessary or skip the water and increase the lemon juice
  • 6-7 T fresh finely grated carrot

instructions:

Using a food processor, finely chop fresh ginger root, then add sunflower seeds, spices, ground flaxseeds, and coconut. Process until medium fine. Then add finely grated lemon zest, lemon juice, and molasses until it just comes together as dough– it will be rather heavy. Add carrot and pulse to mix evenly. Don’t be frightened by its dense texture! Form into small balls, then roll each ball in a small bowl of the additional coconut to coat well. Refrigerate in an airtight Tupperware type container until firm and chilled. Makes 18-20 balls, with 2-4 balls being a perfect dessert serving.

My guests and I all thought these were a great dessert. I think they’d be wonderful too for a light breakfast snack if I need a little energy before going to an early morning yoga class.

quinoa tempeh salad with plums, Serrano, mint, lime & pistachios


An extended heat wave wears away my energy in so many ways, including my desire to cook other than minimalist stovetop prep early in the morning. I find I have less appetite beyond munching on veggies and cool berries, yet know I still need to get good protein. I’ve been enjoying  wonderful nectarines recently for breakfast with plain yogurt, a handful of fresh blueberries and chopped walnuts. Seeing beautiful plums at the market made me think it was time for this quinoa salad with plums, cooling mint and fresh lime, and quinoa, tempeh and pistachios that make it a protein powerhouse while still being light. Served over a bed of fresh lettuce from the garden, it’s a full nutrient, light yet satisfying meal. This salad will be best when made with a variety of plum that is firm and tart to sweet-tart, rather than super sweet and juicy.

  • 3/4 cup quinoa
  • 1 package tempeh, cubed and sauted in 2 T olive oil
  • 4 large dark plums, coarsely chopped
  • 1 small bunch green onions, finely chopped
  • 2 stalks celery, chopped
  • 6-8 fresh mint leaves, diced
  • 1/2 Serrano pepper, minced
  • 1 lime, juice and pulp
  • 1/2 cup pistachio nuts, as garnish immediately before serving.

fullsizeoutput_1d7a.jpeg

instructions:

Rinse quinoa very well. Bring 2 cups of fresh water with a pinch of salt and quinoa just to a boil, then simmer on low heat for about 18 minutes until all fluid absorbed. Remove from heat, fluff with fork, allow to cool uncovered. Saute chopped tempeh in 2T olive oil, then transfer to casserole dish with airtight lid. Chop all remaining ingredients, then stir all together with cooked and cooled quinoa. Dress with juice and pulp of lime. If desired, press or finely mince 2-3 slices of fresh ginger root, add to scant 1/8 cup olive oil with a bit of fresh ground pepper for dressing. Refrigerate in air tight container. Serve garnished with pistachios, or another good alternative for garnish would be crumbled feta or roquefort cheese.

chilled broccoli soup with zucchini, caraway seed, basil, and lemon


While I had my morning coffee, I opened my house to cool with the morning breeze and quickly made this soup, chilling now for a refreshing dinner and lunch tomorrow during this heat wave! It was my first attempt at a vegan chilled broccoli soup, and I think it’s going to be very tasty, even better after the flavors have melded while chilling today. This made enough for 6 good sized bowls, next time I’ll try doubling the recipe and freezing some.

ingredients:

  • 1 medium head broccoli, chopped
  • 1 cup or so of zucchini, chopped
  • 1 medium red potato, chopped
  • 1 stalk celery, chopped
  • 1 carrot, chopped or grated
  • 1 medium leek, chopped
  • 1 t caraway seed
  • 1/2 t black mustard seeds
  • 1 t fresh ginger root, diced
  • 4 medium fresh basil leaves, diced
  • 1/4 t salt, black pepper to taste
  • 1/2 large lemon, juice and pulp
  • 5 c water

fullsizeoutput_1d7b

instructions:

Pare away any tough outer skin from broccoli stalks, then chop stalks and flowerets. Chop and dice all other ingredients. I happened to have some left over fresh zucchini, so I added that too, and I think looking back it was a good addition for both taste and texture. Saute leek and red potato in 2 T olive oil for 2 minutes, then add caraway seed and ginger root, continue to stir for 3-4 minutes until potato just begins to almost brown. Add chopped celery, carrot, zucchini, basil, and broccoli stalks and flowerets along with 1/4 t salt and 5 cups of fresh water brought first almost – but not to- a boil. Reduce heat and simmer covered to retain nutrients until potatoes, carrots, and broccoli stems are soft, about 5 minutes. Add juice and pulp of 1/2 lemon and black pepper. After taste testing, I added another 1/4 t salt, for health given that it is so hot now, and to complement the taste of all these veggies when served chilled. Remove from heat and cool — not wanting to add any unnecessary heat to my kitchen, I literally took my hot soup pot and placed it outside on a hot pad on my wooden deck bench to cool for a bit. Once cooled some, blend in batches until smooth.

This soup has a nice texture and fragrance. Refrigerate and serve chilled. I may try this garnished with a dollop of organic Euoropean style plain yogurt, for flavor and some protein, or garnish with roasted pumpkin seeds.  I may serve it with a small dish of chilled blueberries and walnuts? Yum, light and also satisfying.