edamame, broccoli & cabbage basmatti salad with lemon & feta


Happy early Springtime greens and yellow, nourishing comfort food with bright flavors…

ingredients:

  • 3/4 cup brown Basmati rice IMG_1071
  • 12 oz shelled edamame
  • 3-4 shallots, diced
  • 1/2 Serrano pepper, diced
  • 1 T fresh ginger root, diced
  • 1-2 t dill and thyme
  • 1/4-1/2 small cabbage, chopped
  • 2-3 spears broccoli, chopped
  • 1 yellow pepper, chopped
  • 1/4 t salt, black pepper to taste
  • 1/2 lemon
  • 4 oz feta cheese

instructions:

Rinse rice well, cover with 1 1/2 c fresh water and dash of salt, bring to boil, then simmer covered for about 45 minutes. Test for doneness, drain any remaining fluid then let rest uncovered. In a separate saucepan, cover frozen shelled edamame with fresh water, bring to boil then simmer covered for 4-6 minutes, until soft. Drain, rinse in cool water and set aside in large serving dish with lid.

Remove tough outer edges of broccoli stalks, then chop soft inner stalks and tops into bite size flowerets. Dice shallots, Serrano pepper and ginger root, chop cabbage and yellow pepper. Using large frying pan with lid, saute shallots and Serrano pepper including seeds in 2 T olive oil until the shallots are translucent, about 3-4 minutes. Add ginger, dill, thyme, and chopped cabbage, and continue to stir over low heat until cabbage is bright and softened some but not mushy, about 2-3 minutes. Transfer to serving dish with cooked edamame. Using same frying pan, saute diced broccoli stems for 1-2 minutes, then add 1-2 T water, cover and steam for 2 minutes until softened. Add broccoli flowerets and yellow pepper, cover and steam for about 2 minutes until bright and softened but not mushy. Mix cooked vegetables and rice well, add salt and pepper to taste, dress with freshly squeezed juice of 1/2 lemon. Serve warm over bed of fresh spinach, topped with crumbled feta. This stores well in an airtight container in the refrigerator for a couple days. It travels well and is good too served at room temp for a meal on the road or trail.

 

veggie frittata- revisited


ingredients:

  • 1 medium sized yam, choppedphoto_2
  • 1 teaspoon each sage and thyme
  • 1-2 cloves garlic, minced
  • green onions, small bunch chopped
  • 1 yellow pepper, chopped
  • several stalks broccoli
  • 1 can white kidney or black beans, well rinsed
  • 4 eggs
  • 1 T milk
  • 4 oz grated Toscato pepper cheese
  • 1/4 c Parmesan cheese

instructions:
Preheat oven to 350. Slice yam into rounds, pare away skin then chop into bite sized pieces. Saute chopped yam in 2 T olive oil over medium heat for 3 minutes, adding minced garlic and 1 teaspoon sage and thyme, stirring well to coat yams. Add 2-3 tablespoons water, then cover with lid and reduce heat to medium-low to simmer until yam is soft, checking and stirring every couple minutes. While yam steams, cut away tough outer edges of broccoli, then slice inner stalks into bite sized pieces, also flowerettes. When yam is almost but not yet soft enough, add chopped broccoli stems to steam covered for 3 minutes, then add yellow peppers and broccoli flowerettes to steam covered for 2-3 minutes until peppers and broccoli are bright and just slightly soft. (Or add chopped spinach and 1-2 T water, cover and steam for 2-3 minutes until greens are bright green and slightly soft.) Do not overcook veggies. Remove from heat, keep lid off pan.

While vegetables are steaming, place large deep dish pie pan or 9×9 baking dish into preheating oven for a few minutes to heat pan. Also start preparing egg mixture: crack eggs into bowl, add milk, pepper and 1/4 t salt. Whisk well with fork. Remove baking dish from oven, thoroughly wipe a little olive oil over bottom and sides of pan (being careful not to burn yourself), then transfer half of yam/yellow pepper/onions/greens mixture into hot baking dish, half of beans, half of cheese, then repeat layers. Pour well-mixed egg mixture over top of veggies, tilting pan to spread egg mixture evenly under veggies too. Last sprinkle half of cheeses generously over top. Bake uncovered for about 25-30 minutes, then do toothpick test for doneness, (depending upon the oven and weather, cover with foil for another 5-10 min or so) baking until edges and top have browned slightly and toothpick comes out clean. I find there may be a little extra water at the edges of the baking dish after cooking, which I just tip slightly to run off into the sink so the frittata isn’t soggy when served.

Using 4 eggs, 1 can beans, and 4 oz grated cheese plus Parmesan, this makes 4 dinner size servings each with about 19-20 grams protein.

Another combination for a ‘south of the border’ frittata: red potato, yellow or red onion, garlic, red pepper, black beans, tomato and Swiss cheese. Or try mixed red and yellow roasted beats, orange pepper, onion, garlic, the beet greens, walnuts and 4 oz Havarti cheese.

next gen boyfriend’s one pot roasted brussels sprouts with maple syrup pecans & tempeh


As I grew up, every dinner my mother prepared included a side serving of vegetables– and that was what we had to eat to get dessert. A small pile of mushy green peas, corn, or carrots from the freezer, string or baked beans from a can were the norm. When my mother and I were a little older, she would occasionally serve fresh asparagus (steamed to mushy) or an artichoke (served with mayonnaise, another horror). Given that my mother truly didn’t like vegetables, I’m sure now she never chose to serve brussels sprouts, which is probably good fortune…  Sometime in my young adulthood I tried cooking brussels sprouts in my own kitchen, but my results weren’t great, so …. yea, brussels sprouts. Nobody I knew liked them.

A generation later, one of my daughter’s friends self identified as a brussels sprouts lover. Really? “Just roast them in a little olive oil and maple syrup.” So I thought I’d give it another try. Here’s what I came up with– and enjoyed! Easy prep and satisfying. With the brussels, broccoli, and yellow pepper, this is very high in vitamins K & C. By including the tempeh, it becomes a great ‘one pot’ main dish that is great for leftovers to take on-the-go for lunch.

ingredients:

  • 1 12 oz package tempeh, cut into cubes IMG_3331_2
  • 18 Brussels sprouts, quartered
  • 2T olive oil
  • 2T maple syrup
  • 1/2 cup or more pecans, toasted
  • 1 yellow pepper, cut into strips
  • 2 cloves garlic
  • 2 good sized stalks of broccoli, chopped
  • 1t thyme
  • 2t fresh ginger root, minced
  • champagne vinegar
  • black pepper to taste

instructions:

Turn on oven to 375F. Remove ends of brussels sprouts and any yellowed or browned leaves, then cut in half or quarters depending upon size. Pour 2T olive oil and 2T maple syrup into large frying pan, then add chopped brussels sprouts and stir to coat well. Wipe roasting pan with a little additional olive oil, then spread brussels sprouts onto roasting pan, also yellow pepper cut into 1/4 inch slices, and peeled garlic cloves. Roast for about 20 minutes, checking several ties to flip yellow peppers and stir brussels sprouts. The peppers will finish roasting first…roast brussels sprouts until lightly browned but still moist inside. When done roasting, transfer to casserole dish, and press the roasted garlic.

While the brussels sprouts roast, use that same frying pan which is now coated in olive oil and maple syrup to toast the roughly chopped pecans over medium heat, stirring constantly. Toast until lightly browned and fragrant. Set pecans aside in serving dish.

Using the same frying pan with an additional 2 T of olive oil, saute the chopped tempeh over medium heat, stirring for 3-4 minutes, then reducing the heat to medium low and covering to continue to cook. Check frequently every couple minutes to stir to prevent burning. Continue to cook until tempeh is nicely browned and cooked well inside without becoming dried out. Transfer to the casserole dish.

While tempeh cooks, cut away the tough outer stem of the broccoli, then chop the broccoli stems into large bite sized pieces. Then transfer broccoli stems to that same frying pan to saute — add 2-3T of water as necessary. Add minced ginger and thyme, continue to stir for 2-3 minutes, then add 2-3 T of champagne vinegar to pan, stir, cover, reduce heat and simmer for another 2 minutes before adding chopped broccoli flowerettes. Cover and simmer for another 2-3 minutes, until broccoli is bright green and tender but still has plenty of body. Transfer to the casserole dish, stir all together well. Add ground black pepper to taste. Serve garnished with toasted pecans.

it’s winter and you crave warmth & brightness


Ingredients
1 pkg firm tofu, cut into cubes
2 medium red potatoes, chopped
1 small bunch bok choy, chopped.
2 medium stalks of broccoli: peel off rough outer stalk, then chop stalk and flowers
2 cloves garlic, minced
1 1/2 teaspoons each tumeric and curry
1/2 t sea salt and green pepper to taste

Instructions
Chop tofu into cubes. Using a large pot, saute tofu over medium-low heat in 2-3 T olive oil for 3-4 minutes, stirring well. Add garlic and spices, continue to saute for another 2-3 minutes. Remove from heat into large casserole dish with lid. Add another 2-3 T olive oil to frying pan and saute chopped red potatoes over medium heat for 3-5 minutes until lightly browned. Add 1/4 cup water, cover with lid, turn down heat and steam, checking frequently. Steam until not quite soft. Add salt and pepper, stir well.

Return cooked tofu to pot, stir to mix well with almost but not quite fully cooked potatoes. Add chopped broccoli (both flowers and stems) and chopped bok choy stems, check to ensure still some steaming liquid, cover and steam for 4 minutes. Add chopped bok choy leaves for final 2 minutes or so. Don’t overcook: potatoes should be soft but not mushy, broccoli and bok choy should be bright green and just barely soft.

Will store in a casserole dish with airtight lid for 5 days. Makes 6+ generous servings. Serve topped with raisins or currents for sweetness and iron, or cashews for additional protein.