vegetarian lentil soup- revisited


A cold rainy night and a potluck dinner with extended family, old friends and new – that calls for big pots of chile and vegetarian lentil soup. This lentil soup has been my favorite for as long as some of those childhood friendships! It’s healthy and satisfying, smells and tastes great, is inexpensive and easy to make, and a virtual “bottomless pot” as it’s delicious as a thick stew or as you add more water while it simmers to feed more people. Goes great with a glass of red wine or a chilled microbrew, a mixed green salad or a bowl of chips, depending on who shows up.

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ingredients:

  • 1 yellow onion, chopped
  • 1 medium red potato, chopped
  • 2-3 cloves garlic, minced
  • 2-3 red Serrano or red thai hot peppers, minced
  • 1 medium rutabaga, chopped
  • 1 medium turnip, chopped
  • 2 carrots, chopped
  • 2 stalks celery, chopped
  • 2 cups lentils, culled and rinsed
  • 1/2 cup brown basmati rice
  • 1 28 oz can crushed tomatoes
  • 2-3 T each oregano, basil, thyme, and sage to taste
  • 2-3 T red cider vinegar
  • 1 t salt and fresh black pepper to taste, added after soup is cooked
  • Parmesan cheese

instructions:

In large 5 quart soup pot with lid, saute chopped onions and red potato in 2-3 T olive oil. After 2-3 minutes add minced garlic and red peppers, chopped rutabaga, turnip, carrots, and celery, oregano, basil, thyme, and sage, continuing to saute for 2-3 minutes. Add carefully culled and rinsed lentils and basmati rice, stir well. Add canned tomatoes including juice and red cider vinegar. Put 8 cups water on the stove top to heat til near but not boiling, then add 6 cups to the soup pot and stir well. Cover and bring to simmer, then lower heat and cook with lid just slightly cracked open for 1 hour-1.5 hours or so, checking and stirring occasionally. Add more water as it cooks, getting all 8 cups in to create a thick stew, or yet more water to create a thick soup. Test rutabaga, carrots, and lentils for doneness. Once vegetables are soft, lentils and rice fully cooked, add 1 t salt and fresh black pepper to taste. Serve topped with Parmesan cheese. Tastes even better the next day. Freezes well.

buckwheat pumpkin bread with cranberries & yellow raisins


Wanting to further explore baking gluten free and jonesing for pumpkin bread that is healthy, I searched but couldn’t find a recipe that meet all my criteria when I think of “healthy”. I wanted to avoid making a dense flat bread as sometimes happens with gluten free recipes. I did not want a cakey bread or a loaf that would crumble apart or was oily, and I didn’t want to use sugar or honey. I did want to use black strap molasses and all the spices that smell so wonderful, with pumpkin and cranberries because, well really, it’s the end of October, it’s cold and rainy and I want a healthy hearty slice of toasted bread with soup for dinner, or for a dessert treat with a good cup of tea. I took a swing and … oh my, this rose beautifully, holds together well, and is so good!

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ingredients

  • 1 cup buckwheat flour
  • 1 cup oat flour
  • 1 1/2 t baking soda
  • 1/2 t baking powder
  • 1/4 t sea salt
  • 1 generous t cinnamon
  • 1/2 t allspice
  • 1/2 t coriander
  • 1 generous cup canned organic pumpkin puree
  • 3 T butter, melted
  • 1 T organic coconut oil, melted
  • 2 eggs
  • 1/2 banana, mashed
  • 1 T blackstrap molasses
  • 1 T organic maple syrup
  • 1 c fresh cranberries
  • 1/2 cup walnuts, chopped
  • 1/4 cup yellow raisins

instructions:

Preheat oven to 350F. Measure and combine the buckwheat flour, oat flour, and the spices, stirring together well. Melt the butter and coconut oil over low heat. Beat the eggs, then mix in the mashed banana, the molasses and maple syrup, the melted butter and oil, and pumpkin. Alternately add the flour and spice mixture with the cranberries, walnuts and raisins, stirring lightly just until fully mixed.

Lightly butter a baking pan–I used a glass 8.5 x 5 x 3 inch pan– then fill 2/3 with batter. Bake 45 minutes, check with a toothpick and continue baking another 10 minutes or so   until it passes the toothpick test. Cool in pan on rack for five minutes, then remove from pan and cool completely. I sliced this thickly into 11 slices then wrapped the loaf in wax paper in a freezer bag. It freezes well. I did the math, and it came out to 204 calories per slice, with 4 g of fiber and 6 g of protein.

yellow split pea dal over rainbow chard


When Autumn arrives and the leaves start to fall along with night temperatures, I feel the cold even when my house thermometer says I should be comfortably warm. It doesn’t matter that I’m active and put on a comfy smart wool shirt and light down sweater coat. Afternoons I start to crave Good Earth herbal tea and savory dinners…

A heavy rainstorm forecast and yellow leaves swirling in the wind this last weekend made me think to make a yellow split pea dal with a kick of Indian spices. Happily it turned out delicious, and I never lost my power.

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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.

ingredients:

  • 1 1/2 cup yellow split peas
  • 1 large jewel yam, chopped
  • 1 yellow pepper, chopped
  • 2 stalks celery, chopped
  • 1 bunch rainbow chard
  • 1 large yellow onion, chopped
  • 1 medium red Serrano pepper, diced with seeds
  • 2 large cloves garlic
  • 1 t black mustard seeds
  • 3/4 t cardamom
  • 1 1/2 t cumin
  • 1 t turmeric
  • 1/4 t salt, black pepper to taste

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.

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 begin to turn translucent. Add the chopped yam, stir to coat well with spices, add a few tablespoons of water, reduce heat and cover to simmer until softened, about 4 minutes. Add yellow peppers, 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 in a bowl over a lovely pile of chard cut into ribbons, and with Bhutanese red rice for a more substantial meal.

buckwheat zucchini walnut bread


Of course with all the zucchini in my garden I wanted to make zucchini bread! Served toasted with sunflower seed butter for a simple breakfast, or with Tomato and Serrano Pepper soup for a warming dinner– yes, I have lots of tomatoes and hot peppers in my garden too…

I wanted to make something hearty and healthy, gluten free: buckwheat is indeed gluten free (it’s not a member of the wheat family) and packs a healthy dose of protein and fiber. Here’s what I came up with– the carrot and raisins were a nod to my partner who especially likes them.

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ingredients

  • 1 cup buckwheat flour
  • generous 1/2 cup oat flour
  • scant 1/2 cup regular oats
  • 1 1/2 t baking soda
  • 1/2 t baking powder
  • slim 1/4 t sea salt
  • 1 t cinnamon
  • 1/2 t coriander
  • 1/4 t each nutmeg and cardamom
  • packed 2 cups zucchini, grated
  • 1/2 medium carrot, grated
  • 2 T butter, melted
  • 1 T coconut or canola oil
  • 2 eggs
  • 1 banana, mashed
  • scant 2 T honey
  • 1/2 cup walnuts, chopped
  • 1/4 cup raisins

instructions:

Preheat oven to 350F. Grate zucchini into colander, squeeze out water, then set aside to allow to drain further. Grate carrot. Set aside. Measure and combine the buckwheat flour, oat flour, and cut oats, and the spices, stirring together well. Melt the butter and coconut oil over low heat. Mash the banana then beat together with the eggs, then mix in the melted butter and oil and honey. Alternately add the flour and spice mixture with the grated vegetables, walnuts and raisins, stirring lightly just until fully mixed.

Lightly butter a baking pan, then fill 2/3 with batter. Bake about 40 minutes, until it passes the toothpick test. Cool in pan on rack for five minutes, then remove from pan and cool completely. I sliced this thickly then wrapped the loaf in wax paper in a freezer bag. It freezes well.

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.

 

carrot and sunflower seeds coconut balls for your sweet tooth


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
  • 2 t lemon juice
  • 2 t blackstrap molasses. Or 1 t blackstrap molasses plus 1 t maple syrup
  • 1-2 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.

I made these using 1t molasses plus 1t maple syrup, and thought they were just a little too sweet when I tasted the dough after the second step, so I threw the 2 lemonquats I happened to have on hand into the food processor too! Next time I’ll try using just molasses and more lemon juice but no water to make them with a bit more zing. 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.