What Mother Nature Tells Us

Apologies to anyone who read this post before it was finished- Miss Bonanza Jellybean hit publish prematurely.


I was watching a program on Veria Living yesterday (great channel!) on which Alex Jamieson, of Supersize Me fame, was discussing the health benefits of garbanzo beans.  She talked about how good they were for the heart, and how, coincidentally, they look quite similar to it.  The show host, Dr. Holly, then mentioned the resemblance of walnuts to the human brain, and how good they are for its health.  "Isn't it funny how nature does that for us?" She asked.  I found this topic so fascinating that I decided to look into it further.  Here's what I found.

Chickpeas- The Heart

Garbonzo Beans do look quite a bit like the heart, don't they?  And Alex Jamieson was right-they are full of heart healthy dietary fiber.  Fiber is only found in plant foods, and is a must in our diets. It reduces blood pressure, lowers LDL, and eases inflammation, thereby reducing risk of heart attack, stroke, and heart disease.source

     Walnuts- The Brain

                                                                

I think we've all noticed the (somewhat eery) resemblance between walnuts and the brain.  But did you know they are one of the best plant based foods for it?  That's because they "contain alpha-lineolic acid (ALA), an essential omega-3 fatty acid, as well as other polyphenols that act as antioxidants and may actually block the signals produced by free radicals that can later produce compounds that would increase inflammation."(source).  Fish Oil has been in the supplement spotlight for quite a while now, but, despite what we've been told for years (and are still being told by recyclers of old information) research is now finding that the shorter chain fatty acids found in plants, such as walnuts, have similar effects to the long chain fatty acids in animal sources, even providing additional benefits due to their high levels of antioxidants.  Is there anything plants can't do?

Corn- The Pancreas

Once again- fiber, fiber, fiber, only found in plants, is absolutely essential for our health.  And the pancreas.  In fact, research has shown that people who eat high fiber diets have a 50%-60% lower risk of pancreatic cancer!(source)

Sweet Potatoes- The Liver

High in Vitamin A, sweet potatoes can actually loosen up tough fibers caused by excessive drinking or vitamin deficiencies, and eliminate free radicals that cause degeneration over time.(source)

Carrots- The Eyes

Speaking of Vitamin A, did you know deficiencies in this nutrient are the leading cause of blindness in developing countries and in the elderly?  Not something you want to mess around with.  Vitamin A removes free radicals from cells of the eyes and protects the surface of the eye, the cornea, from damage.(source)

Beets- Blood Vessels

Beets are high in nitrates, which not only open blood vessels in the body, increasing blood flow and oxygen to places in the body which are lacking, but also increase blood flow to the brain, possibly reducing risk of dementia.(source)

Alfalfa Sprouts- Hair

Chia Pets aren't the only things alfalfa sprouts grow hair on.  That's because they're high in protein- one of the highest protein plants you can eat, in fact.  Protein encourages hair growth and stimulates the roots of your hair.(source)  


Suffice it to say, Mother Nature is looking out for us, and has done her best to take the guesswork out of healthy eating.  I think we'd all do well to stop taking nutrition advice from labels and start heeding her signs.  Happy eating!





Picture Sources:  Kidney Beans, Kidney, Walnut, Brain, Corn, Pancreas, Sweet Potato, Liver, Carrot, Eye, Garbanzo Beans, Heart, Beets, Blood, Alfalfa Sprouts, Hair

Cajun Pasta Aglio E Olio

Some traditionalists will call this sacrilege.  I call them boring.

Yes, Pasta Aglio E Olio is perfect in its simplicity.  But there is much to be learned from its technique.

The first time I tried the original I was flabbergasted- it was positively creamy.  And yet there was absolutely no cream, no butter and flour involved.  It was a hit with the entire family, and quickly became a staple in our home.  It still is to this day.

Since my transition to a mostly vegan diet I've been missing a lot of old favorites.  My Southwestern Pasta recipe was one of my absolute favorites, so I utilized what I learned from Pasta Aglio E Olio to veganize it.  The results are amazing.  I really don't think I notice much of a difference between the two, and this version is so much healthier as well.  Not to mention easier!  No fussing over a roux, here.  I'm looking forward to utilizing this method in so many new ways.

Cajun Pasta Aglio E Olio

1 lb pasta noodles, any kind
1/2 red bell pepper, sliced
1/2 green bell pepper, sliced
1/2 red onion, sliced
1/2 yellow onion, sliced
1/4 cup minced garlic
1/4 cup extra virgin olive oil, plus extra
1/4 cup chopped cilantro
1/2 cup reserved pasta water
2 tablespoons tomato paste
1-2 tablespoons cajun seasoning (they vary by brand- I use and love this one
salt and pepper to taste
fresh lime, a few squeezes to taste
Optional- parmesan or nutritional yeast

Bring a large pot of salted water to boil and cook noodles according to al dente instructions on box.  Meanwhile, sautee peppers and onions over medium heat in a bit of olive oil.  Allow them to soften a bit, then add garlic and 1/4 cup olive oil.  Continue to cook, stirring often so as not to burn the garlic, then add cilantro and remove from heat.  Remember to reserve 1/2 cup of your cooked pasta water, then drain rest of pasta in a colander and return to pot.  Using a rubber spatula, transfer sauteed veggies, along with all of the oil in the pan, and add to noodles.  Add pasta water, tomato paste, and cajun seasoning.  Season to taste with salt and pepper, then finish off with fresh squeezed lime juice.  Add parmesan or nutritional yeast if desired.  Enjoy!

Chimichurri

The first time I heard the word "chimichurri" was on Bobby Flay's cooking show on Food Network.  That was back when Food Network aired cooking shows.  And the History Channel talked about history.

Get off my lawn moment.  I digress.  

Back to Bobby- he went on and on about this Argentinean sauce, throwing out really beautiful descriptive words, gesticulating wildly in his bad boy celebrity chef persona that's been played to death, then proceeded to slather it on a steak and shovel it into his mouth, groaning and rolling his eyes into the back of his head in ecstacy.  

None of that was necessary.  Because he had me at "chimichurri".  Truly, could there be a more delicious-sounding sauce?  I don't think so.

There are a million recipes out there for this simple sauce/marinade, and I've tried many.  This is an amalgam of my favorites, keeping traits that I liked from some, omitting characteristics that I found fussy/unnecessary/not pleasing.  I love it on fajitas, tacos, burritos, on corn on the cob, over rice or couscous, as a marinade for portobello burgers, or even as a dip for chips.  The possibilities are endless.


Chimichurri

1 cup cilantro 
1/2 cup parsley 
3-4 cloves garlic
1 tablespoon dried oregano
1 tablespoon ground cumin
1/4 tsp red pepper flakes
3/4 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon fresh squeezed lime juice
salt and pepper to taste

Add ingredients to food processor or blender and blend until all ingredients are incorporated.  Enjoy on everything.

Whole Foods- Cheaper than Raley's?!!

Vs.

We've been spending a lot on groceries lately.  Unfortunately, our government doesn't subsidize fruits and veggies the way it does tobacco, and we are one produce loving household.  We also try to buy organic when possible, which comes with it's own price tag.  The two main stores we shop at are Whole Foods and Raley's.  There is a Vons nearby, but the shabby produce section and lack of bulk bins spells n-o-p-e for this family of vegetarians.

All that to say this:  my roots are 4 inches long.  Sad face.  Now, I'm not the type to frequent salons often.  I tend to wait until things are ridiculously out of hand and hair stylists I've never met are handing me their business cards (happened.  Twice.)  But when I reach my breaking point, I want to do something about it.  Pronto.  And when I can't, well, it irks me.

"Well, we'll stop shopping at Whole Paycheck," says hubs.  "Then you can get your hair done again."

Is that the problem?  Is Whole Foods really as expensive as it's made out to be?

We did a little experiment this month and saved all of our grocery receipts, something that we really should have been doing all along.  It was a bit tough to compare- sometimes we'd buy name brand items at Raley's and off brand at Whole Foods, or vice versa.  But there were a few things that could be directly compared, and these I've listed below.

                                                      Raley's       Whole Foods
Organic Lemons-                          .89 ea            .50 ea                               
Organic Carrots-                          .69/lb             .58/lb
Organic Cucumber-                      $1.49             $1.29

Organic baby spinach-                  $2.99             $2.99

Cage Free Eggs-                           $4.99             $3.29

White Corn-                                 .79 ea            .50 ea

Wow!  Who'd have thunk Whole Foods would be the winner?  By $2.69, or an average of 45 cents per item!  Of course, the cage free eggs were a huge deciding factor here, but with the amount that my kids are eating these days, that really adds up.   Still, if you're counting only produce, you've got a savings of 99 cents on only 5 items, or an average of 20 cents saved on each item.  Not bad!

This experiment is far from over.  I'll be posting more direct comparisons as they come.  Stay tuned!

Still here?  Have time for a quick conspiracy theory?  Here goes.  One week into this experiment, our Raley's location rolled out their new rewards program.  It sounds really great- but.  After seeing how outrageously high their prices are, it made me think- what if they raised their prices so they could introduce this rewards program without it costing them anything?  So people think they're saving all of this money, when in reality, they're spending the same amount they were before?  Who knows!  Anyways, I'm off to attend a wedding.  With my four inch roots.  Grrrr.  Wishing you a gorgeous day.

Shiitake Fajitas

I remember hearing somewhere (where was it?) that shiitake mushrooms are medicinal, and as such, should not be consumed on a regular basis.  This could be a problem.

Yes.  I've come a long way since the days when the only way I could stomach mushrooms was to puree them to oblivion.  And beyond.

That's not to say that I'm a full-fledged convert.  I still have my issues.  But I will say this- if you are looking to overcome an aversion to mushrooms, the typical button variety is not the place to start.  And shiitakes are.

Why?  Well, first of all, they actually taste better once they've been dried.  If you've ever purchased a pound of mushrooms with good intentions, only to place them in the refrigerator where for the the next few days you see them and think, "I'm just not ready"- until you finally are, but they've become, well, overready- then you know what I'm talking about.  But most importantly, their flavor is fantastic- not overly earthy, and unlike most fungi, they're wonderfully chewy, and not at all rubbery.

Oh- and they make excellent, excellent fajitas.

The beautiful thing about using this marinade to reconstitute your mushrooms, aside from it saving you the extra step of boiling water, is that while the peppers and onions do soak up the marinade as well, the mushrooms become veritable flavor sponges, bursting with deliciousness at every bite.

Shiitake Fajitas
Inspired by this Fajita Recipe

1 oz sliced dried shiitake mushrooms
1 medium yellow onion, thinly sliced
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
olive oil, enough to coat pan

Marinade:
8-10 cloves garlic, minced
2/3 cup water
1/4 cup soy sauce
2 tsp fresh squeezed lime juice
1/2 tsp liquid smoke
1 tsp ground cumin
1/8- 1/4 tsp ground chipotle powder, depending on your spice tolerance
1 tsp salt, or to taste
1/2 tsp pepper, or to taste

Whisk together all marinade ingredients.  Place peppers and onions into large ziploc bag and add marinade.  Gently squeeze the bag to be sure all of your veggies are nicely coated.  Place in refrigerator for anywhere from 30 min. to 2 hours, but no longer (or mushrooms will get mushy.)
Bring large frying pan to medium heat, then add olive oil and marinated veggies.  Cover and let cook, undisturbed, for 6-8 minutes.  Remove cover and stir.  Continue to cook, stirring only when necessary, until veggies are softened.  Serve with warm corn tortillas and your favorite toppings (guacamole, pico de gallo, etc.)  Mexican Red Rice makes a lovely side.  Enjoy!

The Men Who Made Us Fat

I tend to keep it strictly recipes around here, but this was so amazing I just had to share.  It's a 3 part series that ran on the BBC and is both omni and herbie friendly.  It focuses on the chemicals and additives that are put in our foods to cause addiction and make us want more.  This is the real deal- not just a bunch of talking heads getting together to plug their latest diet books.  Worth a watch!

Part 1, 58 min

Part 2, 59 min

Part 3, 59 min

Mexican Red Rice

A restaurant nearby makes the most incredible burritos, the star of which is their fabulous red rice. Or perhaps, rather than star, I should call it the best supporting actor.  It's flavors are subtle, allowing the rest of the ingredients to shine.  It doesn't steal the show, but without it, you'd have a sure flop.  Needless to say, I had developed quite an addiction to these burritos, and was sending the hubby out to get them far more often than we could afford.  But as much as I enjoyed the taste, I always had this nagging in the back of my mind that there was chicken broth involved, and the fact that my hunger would return a mere hour after eating indicated something else- msg.  Fortunately for me, my suspicions were confirmed when a cook showed my husband their secret ingredient-chicken powder.  Ignorance is bliss.  I may have been able to quiet that nagging before, but now that I know for certain that it contained both chicken and msg (a major ingredient in chicken powder), I am free of my addiction.  But not free of burrito cravings.  So I've been busy, very busy, working to recreate this perfect backdrop of a rice.  And I think I've finally done it.

The key to creating a rice that is fluffy, not saucy, is to toast it.  This reduces its starchiness, allowing the rice to absorb the flavors.

No chicken or msg necessary.  Just pure, unadulterated deliciousness.

Mexican Red Rice
Yield: About 3 cups 

2 tbsp olive oil
1 cup long grain rice
1 medium yellow onion, chopped
1 carrot, peeled and chopped (optional)
1 stalk celery, chopped (optional)
1 jalapeno, seeded and deveined (optional- I like the extra spice and added health benefits)
3-5 cloves garlic, minced 
1 1/2 cups water
1/2 cup tomato sauce
1/2 tsp cumin
1/4 tsp paprika
1/8 tsp cayenne
1/2 tsp coarse ground pepper
1 tsp salt

In a large frying pan over medium heat, heat olive oil.  Add rice and heat until golden, stirring often so it doesn't burn.  Don't skip this part!  Add veggies and sautee until softened, then add rest of ingredients.  Bring to a boil and cover, then reduce heat and simmer for 25 minutes without stirring.  Fluff with a fork and serve.

Tempura Fried Green Onions- Vegan

Holy Geez, have I been swamped lately!  I almost didn't post this, but the kiddos are napping and I figure I've got just enough time to get this over with before life takes over again.  This isn't so much a recipe as a "Hey, you should try this."  All I did was dip the white parts of green onions (roots removed) in Kikkoman brand tempura (vegan!) and fry.  Well, there's a little more to it, but not much.

Here's the recipe, if you can call it that:

Tempura Fried Green Onions
-Prepare Kikkoman Tempura Batter as instructed, but add 1/8 tsp each of garlic powder and ground ginger.  Optional, but I think it really made these pop. 
-I also twice-fried mine, because the first time 'round the batter tends to be pretty thin (doesn't seem to be a problem with the non-vegan tempura batters.)  To double fry, just fry once, let drain and cool on paper towels or 100% cotton dish cloth, then dip and fry again.  Remember, tempura batter has to stay cold, so whatever batter you use, make sure you have a bowl of ice under your batter bowl to keep it chilled while you're working.  
-Sprinkle with salt and serve with whatever you'd like.  I ate mine with soy sauce, but truthfully, would have loved sweet chili sauce even more.  Darn my town store for not carrying it. 

These are so delicious.  Oh, and you can use the green parts if you'd like, I just prefer the white.  You can also make little bundles by bending the green onions in half and tying them around themselves (this actually works best when they've been sitting in the fridge for a while and are starting to get rubbery, as they bend well and don't snap.  Well, that's all I have to say about that. <--- (Forrest Gump reference.)  'Til next time.

Better Than Bagged Lettuce

Have you been keeping up with all of the bagged lettuce scares lately?  E coli, listeria, salmonella, the list goes on and on.  But just as importantly, bagged lettuce does not taste as good as fresh!  It just doesn't.  After years of lying to myself, I feel I can finally say this.  It smells and it does not taste good.  But do you know what does?  The real deal.  So if you've been led astray by "convenience" lettuces and are wondering why you just don't enjoy salads much, come with me.  There's a whole world of flavor that we've been missing out on.

 Here's what you're going to need:

• Lettuce with a decent shelf life (I've had the best luck with romaine, red leaf, iceberg, or bibb- spinach and spring mix not so much)

• A plastic knife (optional- you could just tear with your hands.  But whatever you do, do not use a metal knife.  It will rust the leaves.  I found this plastic lettuce knife at Ross for under a dollar.) 
• A colander (or you could just use the basket of your lettuce spinner)
• A lettuce spinner
• A clean, dry, lint-free dish towel (paper towels will do)
• A sealed container for storage in fridge

Shall we begin?

So, you've got your lettuce.  In my case, romaine and red leaf, my favorite combo at the moment.  Remove any wilted outer leaves and cut or tear about an inch off of the tops.  Then do the same for the bottoms- this is where your plastic knife comes in handy.  

Discard your scraps or give them new lives.  I sometimes add the tops and outer leaves to green smoothies, and the bottoms are quite good roasted with a little olive oil, garlic, and s and p (you would want to cut off the very ends, though.)  Where were we?  Right.   Now cut or tear your lettuce into manageable pieces- I cut mine into about 1/2" wide strips.  Transfer to a colander and give it a good rinse.   Then really go to town with your lettuce spinner- you want it as dry as possible.  The dryer it is, the longer life you'll get out of it.

Spin, spin, spin city.  As you can see, my lettuce spinner is fairly small, so I had to do this in two batches.  No worries, though.  I actually prefer it to having a giant one take up valuable storage space.  Anyways, now your lettuce is dry- as dry as you can possibly get it.  Good.  Line your storage container with your dish towel and then add your lettuce.  Cover the lettuce with the dish towel, then snap on your lid.  Your lettuce should stay fresh for a week.  If you change your dish towel daily it could last up to two- but if all goes as planned, you'll have eaten it long before that, right?

As for adding other veggies to the lettuce, I wouldn't.  Especially onions- the acid will definitely make your lettuce go bad sooner.  But I do keep cut onions, bell peppers, carrots, and whatever else I'm into at the moment in the fridge ready to be tossed with my lettuce.  Well, folks, I'm all out of space.  Until next time.

Update:  Also works fantastically well for kale.  Those bunches at the grocery store are always sopping wet and bound to go bad quickly.  Remove the thick, woody stems and give them the same treatment, preferably as soon as you bring them home.

Potato Skin Bruschetta

There is an Italian restaurant nearby that serves up some pretty awesome bruschetta.  A few things I've noticed about it:

• The tomatoes are peeled and of good quality (not mealy or freakishly red like those at Taco Bell- seriously, what's up with that?)
• They're not skimpy with the fresha pepper.
• They are skimpy with the fresh basil, and even if you ask for more they still won't bring much.  

With these notes in mind, I set out to create some bruschetta, but having no decent bread in the house (or even at our little town store) I decided to give it a bit of a twist.  Potato Skin Bruschetta.  And it was awesome.

When my Grandma was still around (and what I wouldn't give to have her back again) we shared a little secret.  After family meals were over she would take whatever potato skins were left on the plates and roast them up with a little garlic and a whole lot of butter.  There was often hardly any potato left on the skins.  Potatoless skins, you might call them.  They were awesome, too.  But you want a little potato left on these.  1/4" border will help them to keep their shape.  On to the recipe.

Potato Skin Bruschetta
Yield: 1 serving 

For the Bruschetta:
4 Roma Tomatoes
1-2 cloves garlic, crushed (I used 2)
4-6 basil leaves, julienned (you can guess how much I used)
1 tsp balsamic vinegar
1 tbsp olive oil
1/4 tsp fresh ground pepper
1/4 tsp salt

Other ingredients:
1 Russet Potato
2 tbsp Pinenuts
Garlic oil/ butter/ earth balance (your choice- I used garlic oil)

Preheat oven to 400F and bring a large pot of water to boil.  Pierce potato several times with a fork and roast for about an hour.  Meanwhile, remove stems from tomatoes and use a paring knife to cut an X across their bottoms.  Place in boiling water for 1 minute, then remove.  When they are cool enough to handle their skins should be easy to peel off.  Scoop out their seeds and membranes using a small spoon or your fingers, and chop.  Add to a bowl and mix with rest of bruschetta ingredients.  Place in the refrigerator until ready to use.  Briefly toast your pine nuts in a small frying pan with no oil, medium heat just until fragrant and set aside.  When potato is finished, remove from oven and let cool on wire rack for about 10 minutes, until cool enough to handle.  Increase oven temperature to 475.  Scoop out flesh from potato, leaving 1/4" border intact, reserve flesh for later use.  Brush both inside and outside with butter or oil of choice.  Place flesh side down and roast for 6 minutes, then turn over and roast another 6 minutes until edges are golden.  Top with chilled bruschetta and pine nuts and serve immediately.  

Fasolakia: Greek Stewed String Beans

Man, oh man, do I have a recipe for you!  But- I can't take credit for it.  It comes courtesy of Susan Tweeton's blog, "Please, DON'T Pass the Salt!"  I've been a fan of Susan's ever since I discovered her site.  It's full of low and no sodium recipes that could fool even the biggest of salt addicts (me.)  I'm pretty particular about green beans- I tend to like them best roasted or sauteed, but this recipe seemed to call out to me, and I'm so glad it did.  Best of all- my kids love it!  They're no stranger to vegetables and enjoy a pretty good variety, but up until today they were of the opinion that green beans are to be tossed, not eaten.  So thank you, Sue, for this awesome recipe.  My arm workout (mopping this merciless tile floor) will have to wait.

The only changes I made were to use tomato paste instead of sauce (I never seem to have any sauce on hand.)  Tomato paste is more concentrated than sauce is, so I halved the amount and added more vegetable stock to thin it out. (4 oz. tomato paste, 1 1/2 cups broth.)  I also added one chopped jalapeno (along with the onions while they were sauteeing) because it was dying a slow and painful death in the crisper.  I ate this plain, but I'm sure that it would be even better with crispy bread or over rice or noodles.  Sue also recommends sprinkling a little feta over it. The recipe below is the original, and here is the link to the original post.

Fasolakia
 (Greek Stewed String Beans)
By Susan Tweeton of "Please, DON'T Pass the Salt!"

A flavorsome combination of green beans stewed in a tasty tomato sauce. Simple, healthful, and delicious. A wonderful holiday alternative to the usual cream soup based green bean casseroles.

2 pounds string beans, fresh or frozen
2 onions, chopped
2 – 4 cloves garlic, minced
½ cup olive oil (I use about 1/4 cup now)
1 - 8 ounce can (no salt added) tomato sauce
¼ - ½ cup fresh parsley, chopped
1-2 teaspoons mint (or a combination of dried mint, oregano, & dill)
2 potatoes, peeled and cut in 1-2 inch chunks (any kind of potato will work)
2 carrots, sliced
1 cup water or low sodium broth (I used low sodium chicken broth)
2 teaspoons salt (I omitted)
Pepper to taste

In Dutch oven, sauté onion lightly in olive oil. Add tomato sauce, string beans, and remaining ingredients. Cover and simmer over medium heat for about 60 minutes or until all vegetables are tender. Check after 30 minutes; add more water or broth if necessary. Serve hot or room temperature.

Curry Pasta with Roasted Vegetables

I have a confession to make... 


I've been gravitating toward a vegan diet lately.  I don't know if this is just a phase, if it has something to do with how the planets are aligned, or if it's because I've been discovering some really awesome vegan blogs lately, but it's happening.  Might as well roll with it.  Moving on...

A few months ago I was thrust out of paradise and back into suburbia with dreams of pepper jelly dancing in my head. Thankfully, the vessel that transported me provided a little something something to make the experience easier.  No, not alcohol, although traveling with toddlers, I really could have used it.  No.  They dished out the most. amazing. airplane food I have ever had.  "Well, that's not saying much."  Let me rephrase- this food was 'thirds' good, and I'm not talking airline portions.  And J2 would not keep his greedy little hands out of it!  If ever I have wanted my child to eat cake instead of pasta with veggies it was then.  The flight attendant made her way to the aisle next to mine.  "Ham sandwich or curry pasta," she asked.  "Curry pasta?" chuckled a female passenger, as if this was the most hilarious and disgusting thing she'd ever been presented with.  "No, I'll take the sandwich."  I looked over at the teenage boy in front of her, hastily slurping his pasta up, saying, "Mmmm... Mmmm!"  Wise beyond his years. Here is my vegan version of what that poor woman missed out on. 

Curry Pasta with Roasted Vegetables

1 red bell pepper, seeded and sliced
1 small yellow onion, roughly chopped
1/2 head of cauliflower, broken into medium florets
1 crown of broccoli (about 1 1/2 cups) medium florets
drizzle of olive oil
light sprinkling of salt and pepper
1 lb pasta of choice
Curry Olive Oil Bechamel (recipe below)

Preheat oven to 400F.   Drizzle vegetables with just a touch of olive oil and sprinkle lightly with salt and pepper.   Meanwhile, prepare sauce.  Bring large pot of water to boil and cook pasta according to instructions on package.  Gently toss roasted veggies and pasta with sauce.

Curry Olive Oil Bechamel
1/4 cup olive oil (coconut oil would be even better, but not as wallet friendly)
1/4 cup flour
1 can (13.5 oz) full fat coconut milk
2 cups good vegetable stock (really, it will make or break this dish- highly recommend making your own- easy and so good
3-4 cloves garlic, crushed
1 tsp fresh ginger, peeled and finely grated (a lemon zester works well for this)
2 1/2 tsp curry powder 
a dash or two of sriracha
salt and pepper to taste

Add olive oil to large saucepan and bring to medium heat.  Use a miniature whisk to stir in flour and heat for about 5 minutes, stirring continuously.  Increase heat to medium high and slowly whisk in coconut milk and vegetable stock.  Keep whisking until mixture begins to bubble and add all ingredients except for salt and pepper, then reduce heat to medium low and simmer, stirring often, about 10-15 minutes until sauce is thick and no gritty flour taste remains.  Finally, season to taste with salt and pepper.

Southwestern Grilled Green Onion Salad

I love grilled green onions.  Oh, how I love grilled green onions.  When we have barbecues we make two bunches- one for the guests, one for myself.  Veggie burgers?  Psh.  I'll pass.  Give me some of these salty, sweet bad boys, some corn, and some garlic bread and I am one happy camper.  But sometimes it's too much trouble to fire up the grill, and this is where my new best friend comes in.

 Photo cropped because I have an ugly stove... and maybe because I'm a messy cook...

Ahhhh... a cast iron grill pan.  I've been dreaming of one of these for ages.  Look at the lovely grill marks- and the charring!  No, that's no mistake.  The charring is the best part!  Those little blackened ends are smoky barbecue-y goodness.  So anyways, I think  we've pretty much established that I love these babies for who they are.  But I wanted others to love them, too, and not just as a steak topping.  So I created this salad, in which they play a starring role- and steal the show, as far as I'm concerned.  

I'm not afraid of salads.  I know of vegan and vegetarian blogs that practically apologize every time they post one.  Yes, there's a stigma that all we eat is salads- but when they're this good, why wouldn't we?


Southwestern Grilled Green Onion Salad
Yield: one big, filling serving

1 bunch green onions
1 cup grape tomatoes
1 cup cooked or canned (drained) corn
1 cup drained black beans
1 tbsp chopped cilantro
1 clove garlic, crushed
Juice of 1 lime
dash of sriracha
1 tbsp olive oil + more for cooking
 salt and pepper to taste 
1 avocado, chopped

Preheat oven to 400.  Place tomatoes in 9" baking dish and coat with olive oil and sprinkle with salt and pepper.  Roast for 25 minutes, stir, then start on your green onions (below) and cook tomatoes for another 20 minutes, stirring occasionally.
Green onions- Bring your grill pan to medium high heat.  Chop the root ends off of the green onions and massage just enough olive oil onto them to coat and make them shine.  Sprinkle salt and pepper- the same amount as you would for corn on the cob (I like them really well seasoned.)  Cook for about 8-10 minutes, turning halfway through.  Allow to cool enough to handle, then chop into 1 inch pieces.
Place green onions, corn, black beans, and cilantro in bowl.
Prepare dressing- Mix together garlic, lime juice, sriracha, and olive oil.  Add salt and pepper to taste.  Pour over veggies, toss, then taste again to see if more salt and pepper are needed.  Very gently fold in avocado, so as not to smash it.  Enjoy!

Brown and Wild Rice with Quinoa Vegetable Stir Fry

It really is a wonder that I haven't yet done a post about broccoli- a vegetable that never lasts long in our household.  I am absolutely cuckoo for it.  Want to know what else I'm cuckoo for?  This stuff:

Although I never would have imagined I would be.  When my husband brought it home one day, stating that it looked like "one of those weird things you vegetarians like," I was sure I would hate it.  But it's wonderful, saves so much time, isn't too terribly expensive, and added a lovely rich flavor to this stir fry that even he loved.

Brown and Wild Rice with Quinoa Vegetable Stir Fry
Yield: 4 servings

1/2 - 1 cup salted cashews (I prefer a full cup- adds a nice nuttiness and texture)
2 cups broccoli, separated into florets
olive oil
1/4 cup vegetable broth
1/2 red bell pepper, chopped
1/4 green bell pepper, chopped
1/2 yellow onion, chopped
1 stalk celery, chopped
1 carrot, peeled and shredded
2 green onions, chopped (keep whites separated from dark green)
dash sriracha 
2 packages brown and wild rice with quinoa, cooked according to package
2 tbsp soy sauce
1 tsp toasted sesame oil
1/2 inch ginger, peeled and minced
2-3 cloves garlic, minced
salt and pepper to taste

Toast cashews in medium sized frying pan with no oil over medium heat for just a minute or two until fragrant.  Remove from pan and set aside.  Drizzle a little oil in pan, enough to coat, and add vegetable broth.  Bring to medium heat, then add broccoli and cover.  Cook, stirring occasionally, until tender- about 6-8 minutes, then set aside.
Meanwhile, drizzle a little oil in a large frying pan and bring to medium high heat.  Add peppers, onion, celery, and carrot, and whites of green onions.  Let cook about 5 minutes, then add garlic and ginger and cook until vegetables are tender and onions are translucent.  Add brown and wild rice with quinoa, sriracha, soy sauce, and sesame oil, and stir fry about 5 minutes, then gently fold in broccoli and cashews.  Add salt and pepper to taste, then reduce heat to low and cook for 4-5 minutes for flavors to marry.  Sprinkle raw green onions on top for garnish.

Easy, Pectin-free Strawberry Rhubarb Pepper Jelly and Glazed Rutabaga

I just returned from a beautiful vacation in Maui, an island that will now forever be connected to pepper jelly in my mind.  Yes, while the rest of my family was eating ham and cheese sandwiches, I was dumping globs of the stuff on a plate and happily picking it up with slices of crusty bread.  BTW, if per chance you go to Maui, you must visit this place.  Sure, I could have made myself a wonderful vegetarian sandwich, but I didn't want to.  I was in love.  I returned home and I knew I wanted to continue this love affair, but since I no longer have the luxury of eating it on a tropical island I decided to compensate by making this the best. darn. pepper jelly I have ever tasted. 

I can't get enough of this stuff, so don't let that itty bitty jar fool you- this makes about 2 cups worth.  About rutabaga- it's fabulous, and is the whole reason I started this veggie journey!  I was at the grocery store with my dad when he saw them and cringed.  I asked, "What's so bad about them?" and he couldn't answer because... he'd never had them before!  His father had once declared them awful and apparently my pops had taken his word for it.  But I wanted to see for myself, so I popped one in my cart and haven't looked back since.  My kids love it mixed in with their hash browns, but I prefer it roasted (I'm beginning to think this blog should have been named Vegetarian Loves Roasting :)  I can't really speak for rhubarb, as the flavors in this all play together and I haven't had it since I was a child.  But it's on my to try list for sure.  Anyways, let's get down to business, or should I say play- though the jelly takes a while, there's really not much work involved!


Strawberry Rhubarb Pepper Jelly
This recipe was adapted from Averie Cooks' Stovetop Pepper Jelly

nonstick spray
1 stalk rhubarb, chopped (no need to peel but def remove leaves- they're poisonous)
1/2 cup sweet onion (preferably maui :), chopped
3 jalapenos, seeded, ribs removed, chopped
1 red bell pepper, chopped
1 cup strawberries, chopped
2 cups sugar
1 cup cider vinegar

Spray a nonreactive  medium sized saucepan with nonstick spray and bring to medium high heat..  Add all ingredients except for strawberries and let cook until softened, about 6-8 minutes.  Add strawberries and cook for 2 more.  Add sugar and vinegar, bring to boil, then reduce heat to low and simmer uncovered until reduced by half, stirring occasionally (this usually takes me about an hour and a half.)  I used a toothpick to mark where the mixture began and checked every time I stirred, which was about 3 times during the process.  When it develops a syrupy consistency on your spoon you are generally good to go.  Pour into canning jar (careful- it's hot!) and place in warm cupboard overnight to set.  Then store it in your fridge for up to 3 weeks, or in your freezer for a year.

Glazed Rutabaga

2 rutabagas
1/4 cup olive oil
2 tsp salt
2 tsp sugar
1/4 cup Strawberry Rhubarb Pepper Jelly

Preheat oven to 400F.  Cut the peel off rutabagas and cut into 1/2 inch cubes.  Place in bowl and massage in olive oil, salt, and sugar.  Roast for 30-40 minutes on foil-lined baking sheet until tender, stirring every 15 minutes to reduce sticking.  Melt jelly in microwave and drizzle over rutabaga, stir, then return to oven for 2-3 minutes. 

Cauliflower Lentil Sloppy Joes with Coconut Slaw

When I saw The Food In My Beard's Cauliflower Taco post I knew I wanted in on that action.  Cauliflower as meat?  Love it.  I decided I would make cauliflower sloppy joes- weeks ago.  But these kids are a handful!  It seems I never have time to cook anymore, and when I do it needs to be something quick and tried and true.  As I continued to put this recipe off day after day, it grew- suddenly it wasn't just cauliflower sloppy joes, it was cauliflower lentil sloppy joes.  Carrots decided to hop into the mix, and celery the next day.  Then, when I finally found time to make this I had a mad craving for some coconut slaw.  And you should always, always listen to your gut.

Let's take a moment to go over what this dish has going for it.  First off- it's chock-full of nutrients.  It's got veggies galore- cauliflower, celery, bell pepper, carrots, cabbage, onions, garlic- and lentils, too.  It's slightly spicy, and because it's roasted the cauliflower imparts a wonderful caramelized nuttiness.  The warmth of this combined with the cool tanginess of the coconut slaw= a cornucopia of flavors that will make every one of your taste buds happy.

Cauliflower Lentil Sloppy Joes with Coconut SlawServes 4-6 (depending on how sloppy you're feeling)
Tip:  Prepare slaw before the Joes so it has time for the flavors to be fully absorbed


Coconut Slaw
1/8 cup full fat coconut milk
1/4 tbsp soy sauce
1/2 tbsp fresh squeezed lemon juice
1 clove garlic, crushed
1/2 package coleslaw mix


Whisk first 4 ingredients well, removing any lumps.  Stir in slaw and refrigerate.

Cauliflower Lentil Sloppy Joes
1 head cauliflower cut to small florets
about 4 tbsp olive oil, divided
1 red bell pepper, chopped
1 medium yellow onion, chopped
1 large carrot, peeled and finely chopped
2 stalks celery, chopped
1 tbsp taco seasoning
2 tbsp montreal steak seasoning
2 tbsp brown sugar
3 cloves garlic,minced
6 oz tomato paste
1 tbsp red wine vinegar
1/2 tbsp soy sauce
2 cups lentils (red or green,) cooked 

Chop the cauliflower into pea sized pieces.  Toss in a roasting dish with 2 tbsp olive oil and roast for 8-10 minutes, until golden brown.  Add remaining oil to large pot and sautee bell pepper, onion, carrot and celery until onion is translucent.  Add rest of ingredients listed except for lentils.  Combine well, then gently fold in roasted cauliflower crumbles and lentils.  Cover and simmer for 15 minutes.  Place on toasted buns and top with Coconut Slaw (above.)

Hidden Veggie Puttanesca

Hello!  Notice anything new?  I'll give you a hint- look to your right.  Yes!  I've been awarded "top health blogger" status at Wellsphere.com!  I can't tell you how thrilled I am to be receiving recognition for this humble little blog.  Shall we celebrate?  I don't know about you, but when I hear "celebrate" I think one thing- carbs!  How about a nice big plate of pasta puttanesca? 

And what the hey, since this is a blog about vegetables after all, let's load it up with veggies- ones I promise you will hardly even notice.  Now, we all know the story of puttanesca, don't we?  That the "ladies of the night" would leave it out in windows to attract gentleman callers?  Well, this vegefied version had 3, count 'em, 3 handsome men gathered around my kitchen table in no time.  That's the power of puttanesca.

Hidden Veggie Puttanesca

1 lb angel hair or spaghetti noodles
2 tbsp olive oil
2 medium carrots, grated
1 medium onion, chopped
3 cups baby spinach, chopped
3/4 tsp red pepper flakes
1 tsp italian seasoning
5 tbsp capers
1 1/2 cups oil cured olives, pitted and chopped (can substitute kalamata)
8-10 cloves garlic, minced
24 oz tomato paste
1 1/2 cups water
1 tsp kelp granules (optional, but gives it an oceany flavor similar to anchovies)
1 tsp salt
1/2 tsp pepper
Fresh grated parmesan, for serving

In a medium saucepan, bring oil to medium high heat and add onion and carrots.  Sautee until onions are translucent, about 6-8 minutes.  Add spinach, red pepper flakes, italian seasoning, capers, olives, and garlic, and cook for 30 seconds.  Then add rest of ingredients and reduce heat to low, cover and simmer for 15-20 minutes.  Bring large pot of salted water to boil and cook pasta according to instructions on package.  Drain (but don't rinse!  Never rinse- you want all of that lovely starchiness) and gently work sauce into pasta.  Spoon into bowls or onto plates
 and sprinkle with parmesan. 

Caribbean Jerk Jicama Slaw with Roasted Edamame and Avocado

I've been feeling a little "blah" lately.  I think a lot of that has to do with the fact that I've finally quit drinking coffee- or should I say I'm in the process of quitting it.  One day at a time, right?  My reason for quitting didn't have so much to do with coffee as it did the Coffee Mate I can't seem to enjoy it without.  You see, I've always taken good care of my teeth, and I've always had relatively easy Dentist appointments.  But this last one was a doozy.  Scrape, scrape, pick, pick, "You know, you have severe erosion of enamel," scrape.  I didn't ever want to go through that again!  So I took a look at my diet, and the only thing that had changed since my last appointment was the addition of coffee and coffee mate- lots of it.  So white tea it is.  White tea is full of antioxidants, has a mild flavor so there is no need for sweeteners, and causes less staining than green tea.  It helps to have a substitute, but I've been having horrible headaches.  I'm not sure if it's because the tea has less caffeine, or because my body is craving the chemicals in coffee mate, but it's no fun!  So, once again, I turn to mother nature to heal me.  

Much better.  This salad, or slaw, or whatever you want to call it, did just the trick, and was amazing.  I didn't need this much healing, but once I tasted it I just couldn't stop myself.  It's loaded with healthy fats and vitamins, and oh, that dressing.  So, so good.  And so easy!  

Caribbean Jerk Jicama Slaw with Roasted Edamame and Avocado
Roasted Edamame
1/2 cup shelled edamame
2 tsp olive oil
1/4 tsp salt
1/8 tsp pepper

In a bowl, mix edamame with oil and seasonings.  Spread out on foil-lined baking sheet and roast at 400F for 20-25 minutes, shaking the pan a few times, until nicely browned.

Coconut Caribbean Jerk Dressing:
1/2 cup full fat coconut milk
2 tbsp soy sauce
2 tbsp rice vinegar
2 cloves garlic, minced
1- 1 1/2 tbsp caribbean jerk seasoning
1/4 tsp fresh grated ginger
1 tbsp sugar
pinch of salt
pinch of pepper

Whisk ingredients together.  


Salad:
1/2 cup shredded cabbage
1/4 cup shredded red cabbage
1/4 cup grated jicama
1/4 cup thinly sliced red onion
1/4 cup grated carrot
1/4 cup shredded red bell pepper
1/2 avocado, chopped 

Mix together all ingredients except for avocado (you don't want it to get mushy) and toss with dressing.  Top with avocado and roasted edamame. 

Round Table Gourmet Veg Copy Cat Recipe

There's been a lot of pizza making going on in the Wilson household this year.  For the first 6 months they were all soft and Digiorno-y- and that's about the biggest insult I can think of for a homemade pizza. I was being stubborn.  I'd heard that in order to make a good pizza crust you must use a pizza stone- I just didn't want to believe it.  And it's not that I didn't have one- I did.  But it was something new to me, and I don't do "new" well.  Finally, I broke down and pulled it out.  I must have researched how to use that thing for an hour straight, I was so scared!  But just like most things in life, this turned out to be much easier than expected, and I was able to create the pizza crust of my dreams.  Now it was time to face my next challenge: a pizza that can hold a candle to the Round Table Gourmet Veggie.

The secret to the Gourmet Veg lies in Round Table's creamy garlic sauce.   I tried making this with store bought garlic alfredo sauce, but that was a huge letdown  (probably because store bought sauce never tastes good anyways.)  I tried making it with ranch dressing, as some people on the internet had suggested, but that was a flop as well.  But this?  This- is magic.

I did without the zucchini and mushrooms, because this is how I always order it.  I may have made peace with mushrooms and be on speaking terms with zucchini, but I still don't necessarily want them on my pizza.  But of course, if it tickles your fancy, pile them on. 
I used Jay's Pizza Crust recipe, which is amazing, but yields an extra large pizza.  My stone is medium-sized so I cut the dough in half and stored the rest in the freezer or fridge.  But you can use any dough you feel comfortable with. 



Round Table Gourmet Veggie Copy Cat Recipe


Creamy Garlic Sauce:
1 tbsp butter
1 tbsp flour
3/4 cup milk, warmed in microwave until lightly bubbling
3 cloves garlic
1/4 tsp italian or pizza seasoning
pinch salt
pinch pepper
pinch nutmeg

In a small saucepan over medium heat melt the butter. Use a baby whisk to whisk in the flour and stir for about 2 minutes.  Add milk and bring to a boil. Add garlic, italian seasoning, salt, pepper and nutmeg, then reduce heat to low and cook, stirring for 2 to 3 minutes more.

 Toppings:
1/2 cup chopped baby spinach
1/4 cup shredded fontina
1/2 cup thinly sliced red onion
1/4 cup chopped marinated artichoke hearts
1/2 cup chopped tomatoes
1/4 cup chopped green onions
1/4 cup shredded mozzarella
1/4 cup shredded cheddar
1/4 cup ground parmesan

Assembly:
Spread sauce evenly over entire pizza.  Add spinach, then top with fontina.  Add rest of  veggies, then top with mozzarella, cheddar, and lastly, parmesan. 

Balsamic Pasta Salad with Bocconcini and Roasted Asparagus

I'll never forget the first time I took my husband to Whole Foods.  "This place is miraculous" were his exact words.  And it really is.  It's nothing like the grocery stores we've become accustomed to- at which people rush around in an angry frenzy, all of them wishing they were somewhere else.  It's a place where people come to admire the fruits of mother nature- a museum for people who love food, if you will.  And if Whole Foods is a museum, then the salad bar is where the crown jewels are held- and priced accordingly.  So rather than spend a week's worth of diapers on one meal, I've taken to tasting and then recreating their offerings at home.  And this balsamic pasta salad, in my opinion, blows theirs straight out of the water. 

Words cannot express how much I love balsamic vinegar, and this salad is such a perfect vessel for it.  It's also great to make ahead of time, as the flavors only intensify, especially in the asparagus, which soaks it up so beautifully while still holding its shape.  Heaven.


Balsamic Pasta Salad with Bocconcini and Roasted AsparagusYield: 4-6 servings
(Can be made vegan by substituting nutritional yeast for parmesan and omitting bocconcini)

12 oz multicolored rotini
1 lb asparagus, trimmed and cut into 1 inch pieces
1/4 cup olive oil, divided
1/2 cup balsamic vinegar
2 cloves garlic, crushed
1/4 cup capers 
1/2 cup pine nuts
1/2 cup sundried or slow-roasted tomatoes
1/2 cup sliced black olives
1/2 cup sliced red onions
1/2 cup fresh grated parmesan
1 cup bocconcini
salt and pepper, to taste


Preheat oven to 350.  Drizzle asparagus with 2 tbsp olive oil and sprinkle with salt and pepper.  Bake for 20-30 minutes, until fork tender.  Bring large pot of water to boil and cook pasta according to instructions on package.  Whisk together remaining 2 tbsp olive oil, balsamic vinegar, and garlic.  Add all ingredients to pasta and gently toss with dressing.  Refrigerate for at least 30 minutes before serving.