Vegetarian Chili April 29, 2008

If you want to add a meaty flavor and heartier texture, add 1 package (12 ounces) vegetarian burger crumbles. Save some chili for the next day!

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 2-3 carrots, chopped
• 2-3 stalks celery, chopped
• 1 (4 ounce) can chopped green chile peppers, drained
• 1 tablespoon ground cumin
• 2 teaspoons dried oregano
• 2 teaspoons dried basil
• 6-8 cremini mushrooms, quartered
• 1 small zucchini, chopped
• 1 can (28 ounces) diced tomatoes
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) garbanzo beans (aka chickpeas), drained and rinsed
• 1 can (11 ounces) kernel corn, undrained
• 1 tablespoon chili powder
• 1/2 teaspoon cayenne pepper (more or less, depending on your taste)
• Sea salt
• Freshly ground pepper

Preparation:

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, red and green peppers, carrots, celery and green chili peppers. Season with cumin, oregano, and basil. Cook over medium heat, stirring often, until the onion is translucent and the vegetables are softened.
2. Add the mushrooms and zucchini. Cook and stir until softened.
3. Add tomatoes, black and garbanzo beans, and kernel corn (with liquid). Season with chili powder and cayenne pepper. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 30 minutes, stirring occasionally. Season with sea salt and freshly ground pepper to your taste.
4. Top with chopped scallions, sour cream, and shredded cheese if you wish. 

 

Mixed Greens with Olive Oil and Balsamic Vinegar April 21, 2008

When making a salad, use fresh, organic mixed greens. Salad greens should be dry before you use them in a salad, otherwise they will water down your dressing. When you wash your greens, use a salad spinner or shake them out and roll them in a clean kitchen towel to dry them.

I detest store-bought croutons and even the thought of a dry hard crouton that I make myself does nothing for me. I came up with a different method of making croutons, broiling instead of baking. I don’t turn them so one side is crunchy, the other soft. Even Mikey likes them.

Ingredients:

• 4 cups organic mixed greens (arugula, chicory, dandelion greens, escarole, frisee, looseleaf lettuce, mache, radicchio, romaine, baby spinach, watercress)
• 1/2 cup grape tomato halves
• 4 scallions (green onions), chopped diagonally
• 1/2 cup fat-free Feta cheese, crumbled
• 2 tablespoons dried cherries
• 6 Cremini mushrooms or 1 large Portobello mushroom (de-gilled), cubed
• 2 slices whole grain bread, cubed (use a demi-baguette, if possible, for maximum crust)
• 1 tablespoon balsamic vinegar
• 1-1/2 tablespoons extra virgin olive oil

Preparation:

1. Clean the mushrooms with a damp cloth. Remove the stems. If using a Portobello mushroom, remove the brown gills with a spoon before cubing.
2. Place the cubed bread and the cubed mushrooms in a broiler pan. Spray the cubed bread and mushrooms with olive oil or a butter flavored cooking spray. Try Spectrum Organics. Please under the broiler for about 2 minutes. Watch your pan closely since a nice toasty brown can turn to black in a matter of moments.
3. Toss together the rest of the ingredients with the exception of the oil and vinegar.
4. When the bread cubes are a toasty brown, remove the pan from the broiler and sprinkle both bread and mushrooms on your salad. The mushrooms will have wilted slightly and lost some of their liquid. Take care not to add the mushroom liquid to your salad.
5. Add the balsamic vinegar and toss.
6. Add the extra virgin olive oil and toss.
7. Season with salt and freshly cracked pepper and serve.

Pasta with Fava Beans April 16, 2008

I know what you’re thinking, Fava beans would go well with liver and a nice chianti. Remember, it’s only a movie.

Fava beans are a good source of protein, fiber, vitamins A and C, potassium and iron. They also contain levodopa (L-dopa), a chemical the body uses to produce dopamine (the neurotransmitter associated with the brain’s reward and motivation system).

Very popular in Italy in the spring and known as avas in Mexico, fava beans are a little work, but well worth it. For the freshest fava beans try a farmers’ market or farm shop. Choose crisp-looking unwithered pods. Depending on the size of the bean, approximately 1 pound of fresh beans will yield about 1 cup of shelled beans. The beans have a buttery texture, slight bitterness and lovely, nutty flavor.

The outer shell is not edible so first shell the beans. Split the pods and remove the beans. To remove the pale inner skin, blanch the beans in boiling water for one minute and then rinse in cold water. Then pinch off a little of the skin at the base and squeeze the bright green beans out. 

Ingredients:

• 2 tablespoons extra virgin olive oil
• 2 large Portobello mushroom caps (de-gilled), cubed
• 3 garlic cloves, minced
• 1 medium onion, chopped
• 1 tablespoon finely chopped fresh oregano
• 1/2 cup sundried tomatoes in olive oil, drained and chopped
• 1 cup chicken stock or canned low-salt chicken broth
• salt and freshly ground pepper
• 2 cups cooked, peeled fava beans
• 9 ounce package fresh fettuccine
• 4 oz. piece Parmesan cheese

Preparation:

1. Clean the mushrooms with a damp cloth. Remove the stems. Remove the brown gills with a spoon, otherwise, they will turn your sauce a lovely brown.
2. Heat the olive oil in a medium saucepan over medium-high heat until hot. Add garlic and onion to the pan. Saute until lightly brown.
3. Add the cubed Portobello mushrooms and saute until lightly browned. 
4. Stir in the fava beans, sundried tomatoes and the oregano. Add the stock. Season with salt and pepper. Simmer to blend the flavors, about 3 minutes.
5. Meanwhile, bring a large pot of water to a boil. Add salt and olive oil to the water. Once boiling, add the pasta and cook until al dente, about 8 minutes for dry pasta, 4 minutes for fresh. A minute or two before your pasta is supposed to be ready, remove a piece of pasta from the water and bite through the pasta to see if it’s done. Drain.
6. Serve immediately and grate the cheese over the top at the table.

Makes 4 servings

‘Sausage,’ Collard Greens, and Penne April 11, 2008

Collard Greens are one of the non-head forming members of the Brassica family along with broccoli, cauliflower, brussel sprouts and kale. They are various loose-leafed cultivars of the cabbage plant. Collard leaves are rich in calcium (226 mg per cup, cooked), vitamins B1, B2, B9, and C (which may be leached by cooking, however), as well as beta-carotene (pro-vitamin A).

Look for collard greens that have firm, unwilted leaves that are vividly deep green in color with no signs of yellowing or browning. Leaves that are smaller in size will be more tender and have a milder flavor.

Ingredients:

• 4 Italian-style Tofurky sausages, sliced. If using real turkey sausage, remove the casings and chop it into pieces as it cooks.
• 6 large mushrooms, sliced. I prefer cremini mushroom but white mushrooms work just as well.
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 small bunch young collard greens, stems removed and chopped
• 1/2 minced fresh parsley
• 1/2 teaspoon minced fresh basil
• 1/4 teaspoon marjoram
• 1/2 teaspoon oregano
• Salt and pepper, to taste
• 1 14-oz. can Italian-style chunky tomatoes, undrained
• 1/2 pound penne pasta, cooked and drained
• Grated parmesan cheese to garnish
• 2 teaspoon extra-virgin olive oil

Preparation:

1. Brown the “sausage” slices in a large deep pot until browned on each side. Remove from the pan and drain any fat.
2. Add the oil to the same pot and heat over medium heat. Add the onion and garlic and sauté until the onion is deep golden, about 5 min.
3. Add the mushrooms. Cook until the mushroom are browned, about 5 min.
4. Return the “sausage” slices to the pan and add the collards, parsley, basil, marjoram, oregano, salt and pepper, and the tomatoes and juice.
5. Cook, stirring as needed, for approximately 10 minutes.
6. Add the pasta and toss well.
7. Garnish with parmesan cheese before serving.

Makes 4 servings

Braised Kale with ‘Sausage’ and Potatoes April 11, 2008

Kale is one of the non-head forming members of the Brassica family along with broccoli, cauliflower, brussel sprouts and collards. Kale is considered to be closer to wild cabbage than most domesticated forms.

Kale is very high in beta carotene, vitamin K, vitamin A, vitamin C, lutein and zeaxanthin and reasonably rich in calcium.

This recipe is especially good with tender Red Russian kale.

Ingredients:

• 2 tablespoons extra virgin olive oil
• 4 Italian-style Tofurky sausages, sliced. If using real turkey sausage, remove the casings and chop it into pieces as it cooks.
• 1 medium onion, chopped
• 4 Red or Yukon Gold potatoes, chopped
• Pinch dried red chile flakes
• 1 pound kale, stemmed, leaves roughly torn
• 1 cup homemade or low-sodium canned vegetable or mushroom broth
• 3 cloves garlic, minced
• Freshly ground black pepper to taste

Preparation:

In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the onion, garlic and red chile flakes; sauté until the onion is deep golden, about 5 min. Add the potatoes and the sausage meat. Cook until the sausage meat has browned, about 5 minutes. Add the kale; toss with tongs to mix the leaves into the pot. Add 1 cup broth and bring to a boil. Cover, reduce the heat to medium low, and simmer until the leaves are tender, about 10 min. (thicker-leaved varieties may need longer, check the pan, adding water or broth if necessary).

Raise the heat to high, and boil uncovered until the pan is dry. Season with ground pepper and serve.

Makes 4 servings