 |
| |
 |
| |
 |
| |
 |
| |
 |
Recipes for Good Eating
| Slightly Chai Oatmeal Cookies 1 cup butter (lightly salted) softened to room temperature ¾ cup packed light brown sugar ½ cup turbinado (raw) sugar 3 Tablespoons water ¾ teaspoon vanilla extract 1 egg 1 cup flour (about half oat flour and half whole-wheat flour) ¼ teaspoon cinnamon ¼ teaspoon nutmeg dash of ground cardamom (optional) dash of allspice (optional) 3 cups rolled oats, uncooked 1 cup walnuts, chopped and toasted ¼ cup dark seedless raisins, cranberries, or cherries (optional) maple or birch syrup Preheat oven to 375 degrees. Put first 11 ingredients in bowl. With mixer at low speed (or with strong arm and big spoon), beat until well blended. With spoon, stir in oats, walnuts, and optional dried fruit. (Dough can be tightly wrapped at this point and refrigerated/frozen for later baking.) Drop dough by heaping tablespoons, 2 inches apart, onto cookie sheet. Bake 10-12 minutes. Drizzle maple or birch syrup over hot cookies and let cool for a few hours before eating. Makes 30-40 cookies. |
| Karen's Energy Bars 1/2 cup raw unsalted sunflower seeds 1/2 cup raw almonds or walnuts or pecans 1/2 cup dried apricots 1/2 cup raisins or dried cranberries 1/2 cup dried pitted dates or plums or figs 1 cup quick cooking rolled oats 1/2 cup toasted wheat germ 1/4 cup whole-wheat pastry flour 1/2 cup powdered nonfat dry milk 1/2 teaspoon cinnamon 1/3 cup pure maple syrup 2 large eggs Preheat oven to 350 degrees F. Coat a 9 x 13 inch baking pan with a spray of sunflower oil or other medium-heat oil. Place all ingredients except syrup and eggs into food processor and pulse until mixture is finely chopped. Add syrup and eggs and pulse until well combined into a coarse paste. Transfer to baking pan and spread evenly. Bake until just done, about 20 minutes. Cut into 20 squares. Bars can be frozen. Elizabeth's note: I liked the main ingredients so much, they inspired me to just toss together three kinds of unsalted nuts and three kinds of dried fruits and portion it out into small bags as an energy mix. |
| Elizabeth's Favorite Beet Salad whole beets walnut oil or sunflower oil salt black pepper fresh arugula lemon extra-virgin olive oil a little more salt toasted walnuts or goat cheese or both Scrub beets and cut off greens and "tails." Chop into 1- to 2-inch cubes. Put in ovenproof glass pan and coat lightly with a high-heat oil like walnut or sunflower, salt, and pepper. Cover with tinfoil and bake at 400 degrees F for 40-60 minutes. (Exact time depends upon the size of your cubes. They're done when you can stick a fork easily through the biggest cube. If you're in a rush, cut smaller cubes and raise temperature to 450. And if you like your beets sweeter, add a little blue agave nectar before baking them.) Take beets out and allow to cool. There's no need to peel them. They can be refrigerated this way for a few days. Put arugula in a big bowl so you can drizzle olive oil, lemon, and a bit more salt over the leaves and toss with your hands. Taste the leaves and adjust until you get just the amount of lemon tanginess you want. No pepper is necessary, as the arugula is peppery enough. Place the cooled beets on the dressed arugula. Add toasted walnuts, or some fresh (plain) goat cheese, or both. Eat immediately, before the dressing wilts the greens! |
| Elizabeth's Current Favorite Quinoa Recipe: Quinoa Biryani This seems a little complicated at first, but soon becomes a really quick way to have your favorite fresh veggies along with lots of complete protein sitting in the fridge whenever you want it. I'm sure the spices can be adapted to whatever you prefer...I've changed them from the original already. 2 limes 1 c dry quinoa 1 1/4 c water (optional: use some "no-chicken" broth instead of all water, or your own light stock) dash salt (only if using water, not if using broth) dash coriander dash cayenne dash curry powder double-dash turmeric double-dash cumin finely chopped red, orange, or yellow bell pepper finely chopped broccoli any other finely chopped veggies you want to include, like carrots or red cabbage 1 1/2 c chopped scallions 1 c no-salt-added canned chickpeas (garbanzo beans), rinsed and drained (I usually put the whole can in, actually, since I don't do anything else with chickpeas) 3 Tbsp (or more) extra virgin olive oil (I like a little more) more salt and pepper to taste (it won't need much if you use broth) 1/2 c (or 1 c) sliced or slivered almonds, toasted (I like lots, so I use a full cup) Zest or finely grate the limes to get 1 1/2 tsp zest. Then juice both limes. In a large pan, "toast" the quinoa by placing it in the pan dry and turning the heat to medium. Let quinoa brown slightly as you stir it for a few minutes. You'll smell a nutty scent as it toasts in the pan. Then add 3 Tbsp lime juice and the water and/or broth. Bring to a boil. Reduce heat, add the spices, and mix. Cover and simmer for 15-20 minutes, until liquid is absorbed. Cool and place in a large bowl. Add finely chopped veggies, scallions, chickpeas. Toss. In a small bowl, combine 3 Tbsp lime juice, lime zest, olive oil. Whisk. Pour over quinoa mixture and toss. Salt and pepper if needed. Throw toasted almonds in last, just before serving. This is great as leftovers--it tastes even better when the flavors have time to blend--so store the nuts separately to throw in before each serving. |
| Almond Granola 1/2 cup canola oil (or other vegetable oil) 1/3 cup good honey 2 teaspoons ground cinnamon 4 cups old-fashioned rolled oats (NOT quick oats) 2 cups unsweetened, shredded coconut 2-4 cups sliced almonds optional: 1 cup dried cranberries or fresh fruit 1. Preheat the oven to 350 degrees F. 2. In a small saucepan, heat oil, honey, and cinnamon over low heat. 3. Toss the oats, coconut, and almonds together in a large bowl. 4. Pour the oil mixture over the oat mixture. Stir until oat mixture is coated with the liquids. 5. Pour in a thin layer onto two light-colored sheet pans. Bake for 20 to 25 minutes, stirring occasionally (~ every 7 minutes) with a spatula until the mixture turns a nice, even golden brown. (Darker pans may thoroughly toast the granola in only 10-15 minutes.) 6. Remove the granola from the oven and allow to cool, stirring occasionally. 7. Store the cooled granola in an airtight container or ziplock baggies. It can be frozen for longer storage. 8. Add the cranberries or other fruit when you use the granola. |
| Frona's Stuffed Portobello Mushrooms 3 large portobello mushrooms fresh tomatoes or 1 can chopped tomatoes mixed shredded cheeses 1/4 to 1/2 butter 1/4 to 1/2 cup white wine 1 tsp minced garlic 1-2 green onions, finely chopped olive oil salt and black pepper to taste Clean and cut out stem and gills of mushrooms. Melt butter in skillet; saute garlic and onions. Add stems and gills, salt and pepper. Add wine and optional squeeze of lemon juce. Drain tomato juice into baking pan along with a drizzle of olive oil. Place mushrooms in pan with tops down; fill with skillet mixture; top with chopped tomatoes. Drizzle olive oil and top with cheese. Bake at 350 for 15-20 minutes. Even better as leftovers! |
| Bethel's Lentils with Sweet Potatoes and Kale Makes 6 servings 2 Tbsp olive oil 1 medium onion, chopped 4 garlic cloves, minced 1 1-inch piece fresh ginger root, peeled and grated 1 ½ tsp garam masala 1 ½ tsp curry powder 4 to 5 cups vegetable broth as needed 2 lbs sweet potatoes, peeled and cut into ½ inch cubes 1 cup dried lentils 1 bay leaf 1 lb kale, center ribs removed, leaves thinly sliced 1 tsp kosher salt, more to taste ½ tsp ground black pepper 1/3 cup chopped fresh cilantro Juice of 1 lime In a large sauce pan, heat oil over medium heat. Add onion and sauté until translucent, 5 to 7 minutes. Add garlic, ginger, garam masala, and curry powder. Cook, stirring, for 1 minute. Stir in 4 cups broth, sweet potatoes, lentils, and bay leaf. Increase heat to high and bring to a boil; reduce heat to medium, partially cover, and simmer for 25 minutes. (if lentils seem dry, add up to one cup of broth as needed). Stir in kale and salt and pepper to taste. Continue cooking until lentils and tender and kale is cooked, about 30 to 45 minutes total cooking time. Just before serving, stir in cilantro and lime juice. Garnish with almonds and chopped scallions if desired. |
Elizabeth's Super-Quick Soup This is nutritious and satisfying enough for an entire meal. 2-6 cloves of garlic, chopped or sliced generous dash of crushed red pepper dashes of basil, oregano, parsley, salt, black pepper 1 red, orange, or yellow bell pepper, chopped a few tsp of olive oil 2-4 cups no-chicken broth (from a liquid box container, not from cubes) or your own broth 2-3 heads of broccoli, chopped into small florets 1 cup quinoa 1. Saute garlic, spices, and bell pepper in olive oil over medium heat until garlic is translucent but not brown. (You can also saute minced carrots, onions, and/or a jalapeno if there’s time to make this even more flavorful and nutritious.) 2. Add broth. Turn heat up and bring to simmer. Add broccoli and quinoa and keep heat medium-high until broth returns to a simmer. Then turn heat down to low and cover, leaving it simmering for 15 minutes. (You may find you have to add more broth here—you decide how broth-y you want the soup.) 3. Serve with additional salt, black pepper, and crushed red pepper to taste. Makes 2-3 servings. And here’s a variation of this soup that finally gave me something quick to make with kale that I enjoy eating. I have a hard time with the chewy texture of kale alone, but I like it in this soup chopped small. a few tsp of olive oil 2-6 cloves of garlic, chopped or sliced generous dash of crushed red pepper dashes of basil, oregano, parsley, salt, black pepper half a red bell pepper, minced 3-4 cups no-chicken broth (from a liquid box container, not from cubes) or your own broth half a bunch of kale, chopped or sliced into small pieces some whole wheat pasta, quinoa pasta, or some other pasta (in a small shape) 1. Sautee garlic, red bell pepper, and spices in olive oil for a few minutes over medium heat until garlic is translucent but not brown. (You can also sautee minced carrots, onions, and/or a jalapeno if there’s time to make this even more flavorful and nutritious.) 2. Add broth. Bring to simmer. Add kale and simmer for 10-15 minutes. (You can also add cannellini beans or some other legume to make this a complete protein in one meal.) 3. Turn up heat a little to a boil. Add pasta of your choice and simmer it until al dente. 4. Serve with additional salt, black pepper, and crushed red pepper to taste. Makes 2-3 servings. |
| Click here for summer recipes! |
| Creamy Garlic White Bean Soup Saute 2 minced shallots (or a little bit of onion) in olive oil, with salt, black pepper, and a pinch of minced fresh or dry sage leaf. After a few minutes, add 15 oz. cannellini beans, 2 cups of no-chicken stock, and 4 to 8 whole garlic cloves. Simmer 10 to 40 minutes (longer is better, I think) with a lid on. Blend with hand blender or regular blender until creamy and smooth. If too thin, simmer with lid off. You can add other spices at the beginning to personalize this soup, but it is delicious as is! Serve garlic toast pieces. |