Month: March 2021

Categories
Family Friendly Snacks Vegetables

Easy Edamame

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Easy Edamame

Edamame make a fun and satisfying snack or side dish. They are full of fiber and special antioxidants called isoflavones. When you find them at Japanese restaurants, they are often just seasoned with a pinch of salt but feel free to try out other flavor combinations such as pepper, lemon, garlic, red chili flakes, etc.  We like to sprinkle with dulse, a dried sea vegetable that contributes a little saltiness and is a great source of iodine – great for your thyroid.

Ingredients:

  • Desired amount of edamame (frozen or fresh)
  • Desired seasonings
    • Salt
    • Pepper
    • Lemon
    • Dulse
    • Garlic
    • Etc.

Instructions:

  1. Fill a pan with water and boil.

  2. Add the edamame.
  3. Boil for about 3 minutes if eating from the pod (or 6 minutes if smashing for dips, etc).
  4. Taste one to ensure desired doneness.
  5. Drain and rinse with cold water to retain the green color.
  6. Sprinkle with desired seasonings. 
Categories
Vegetables

Steamed Artichokes

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Steamed Artichokes

Artichokes are an absolute favorite vegetable and are one of the highest fiber foods out there – great for building up your healthy gut bacteria.

To enjoy them at their freshest buy them in Spring (March through May) or October. To ensure that they are fresh, give them a squeeze and hear them squeak. Otherwise, they are old and dried-out and will not be worth the effort. 

Instructions:

  1. Trim artichokes: cut off stem just below base so it sits flat. With the artichoke on its side, straight cut thru top of artichoke (creating a flat top) leaving last two rows of leaves. Next trim off the pointy tips of the remaining leaves with kitchen scissors.
  2. Add 1” depth of water to a covered pot and boil water.
  3. Place artichokes base-side down into the pot. Reduce heat to low boil and cover.  Steam for about 30 minutes (or more depending on size).  The artichoke is done when an outer leaf pulls off easily.  Do not overcook!
  4. Serve with vegan mayo, lemon mayo or olive oil with a squeeze of lemon.
Categories
Pasta

Sorghum with Miso and Mushrooms

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Sorghum with Miso and Mushrooms

An extremely delicious way to up the protein and fiber in your diet.

Ingredients

  • 3 cups water
  • 1 cup whole-grain sorghum
  • 2 teaspoons avocado oil or avocado oil spray
  • 16 ounces sliced white or baby bella mushrooms
  • 1 medium yellow onion, diced
  • 3 cloves of garlic, minced or pressed
  • ¼ cup white wine
  • ¼ cup vegetable broth
  • 1/8 teaspoon turmeric (optional)
  • 2 tablespoons white or yellow miso
  • Salt and pepper, to taste
  • 1/4 cup chopped parsley
  • 1 tablespoon fresh lemon juice 
  • 3 tablespoons toasted almond slices (or other chopped nuts for texture) 

Instructions

  1. Combine 3 cups water and sorghum in a medium saucepan. Bring to a boil and reduce heat to low. Cover and cook for 1 hour, stirring half-way through. Remove from heat, stir, cover and let stand until more liquid is absorbed, 15 to 20 minutes. (The grains should retain a firm, chewy texture.) Drain the residual water.
  2. Heat 1/2 of the oil in a large nonstick skillet over medium-high heat. Add  the mushrooms, and sear for 3 minutes without stirring to brown the mushrooms. Continue to cook, stirring occasionally until cooked through. Remove the mushrooms to the plate.
  3. Reduce heat to medium. Add onion and broth, cooking until onions are soft and fragrant, about 3 minutes. Add the white wine, garlic, turmeric and miso and whisk until the miso is dissolved into the mixture.
  4. Add the mushrooms and sorghum to the pan, stirring to heat through, cooking until most of the liquid is absorbed. Taste and adjust seasonings, adding salt and pepper as desired.
  5. Stir in parsley and lemon. Serve warm or at room temperature, topping with extra chopped parsley and toasted almond slices before serving.
Categories
Dessert

Warm Tapioca Pearls with Banana & Peanuts

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Warm Tapioca Pearls with Banana & Peanuts

This is a really special, comforting dessert. The chopped nuts add an unexpected touch of texture.

Makes 4 servings

Ingredients:

  • 2 cups water
  • 1/2 cup small tapioca pearls (not quick-cooking minute tapioca)
  • 1 cup unsweetened canned coconut milk (light or full-fat)
  • 1/3 cup granulated sugar, or to taste
  • 1/2 teaspoon vanilla
  • 5 bananas, peeled, cut lengthwise and then into bite-sized thickness
  • 1/4 cup chopped, roasted peanuts

Instructions:

  1. In medium saucepan, bring water to boil over high heat. Add tapioca; stir well.
  2. Reduce heat to medium. Simmer 15 minutes or so until tapioca pearls have mostly become clear (only a little white remaining).
  3. Add coconut milk and sugar; stir well. Simmer until tapioca is clear and cooked, about 4 minutes more. Remove from heat, stir in vanilla and then bananas. Let rest to warm bananas.
  4. Divide among 6 or 8 dessert cups or bowls. Serve immediately or within 2 hours. Garnish with chopped peanuts just before serving.

(If you will be storing some of this in the refrigerator, store without the bananas. Rewarm when serving – you may need to add a little water or coconut milk to thin slightly – then stir in bananas. Top with nuts before serving.)

Categories
Sauces, Dips & Dressings

Chia Seed Jam

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Chia Seed Jam

Super easy and fresh!

Ingredients:

  • 2 cups fresh or frozen fruit (berries, peaches, nectarines, plums)
  • 3 tablespoons chia seeds (ground or whole)
  • 1 tablespoon freshly-squeezed lemon juice
  • Optional: 2 tablespoons sweetener (agave syrup, honey or maple syrup)

 

Instructions:

  1. Heat fruit in a saucepan over medium heat, stirring until the fruit is heated through and begins to break down and bubble a bit.  Use a fork to mash the fruit to your desired consistency.
  2. Stir in the chia seeds and lemon juice.  Add sweetener if desired.
  3. Remove from heat and let cool for 10 minutes.  Stir to redistribute fruit and seeds.  Place in a container, seal and refrigerate.
  4. Use on toast, over “nice cream”, on oatmeal, etc.
Categories
Vegetables

Green Bean Casserole

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Green Bean Casserole

A light version of the classic recipe with no sacrifice in taste.

Ingredients:

  • 1 pound green beans (rinsed, trimmed and cut in half)
  • Oil spray (avocado, olive or canola)
  • 1 shallot, minced
  • 2 cloves garlic, minced or pressed
  • 1 cup finely chopped mushrooms
  • 2 tablespoons all-purpose flour
  • 3/4 cup vegetable broth or stock
  • 1 cup unsweetened plain almond milk
  • ¾ cup crispy fried onions
  • Salt and black pepper

 

 

Instructions:

 

  1. Preheat oven to 400 degrees F. Bring a large pot of water to a boil. Add green beans, cooking for 5 minutes, then drain and place in an ice water bath to keep green color. Drain and set aside.
  2. Next, prepare the sauce. Spray a large oven-safe skillet with oil spray and heat over medium heat. Add shallots and cook for 2-3 minutes, stirring occasionally.
  3. Add mushrooms and garlic and cook until lightly browned, about 4 minutes.
  4. Sprinkle flour over the vegetables, stir to coat, and cook for 1 minute. Do not worry if the mixture sticks to the pan, it will deglaze with the broth.
  5. Add the vegetable stock in a slow stream, whisking until blended, and scraping up any browned bits to incorporate.
  6. Whisk in plant milk, bring to a simmer, then reduce heat to low for 5-7 minutes, or until thick and bubbly. Taste and adjust seasonings, adding salt and pepper as needed.
  7. Remove from heat and add ¼ cup of the fried onions, tossing to coat. Then top with remaining fried onions.
  8. Bake for 15 minutes, or until warmed through and bubbly and slightly browned on top. Serve immediately.
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