Smokey Split Pea Soup

The smokiness of this soup reminds me of the flavor of cured meat. Since adopting a vegetarian lifestyle, I discovered that I can use liquid smoke to recreate the same flavor. Liquid smoke is very concentrated and just two shakes is all you need for an entire pot of soup.

Makes 8 servings                               

Ingredients:

2 1/2 cups dry split peas, soaked for 6 hours in cold water

(Change water every 2 hours.)

3 T. olive oil

2 red onions, chopped

1 head of garlic, sliced

3 carrots, diced

6 stalks celery, diced

1/2 cup white wine

10 cups water

2 bay leaves

2 vegetarian bouillon cubes

2 dashes of liquid smoke

salt & pepper

Procedure: 

After you've soaked your split peas and chopped all the vegetables, it's time to turn on the stove to a medium flame and add olive oil in an extra large pot. Throw in your mirepoix (the French word for a carrot, onion, celery mixture-mine has garlic added.) and saute for 15 minutes stirring every few minutes. Deglaze the bottom of the pot with the white wine and cook for 1 more minute. Add the split peas and stir. Then pour in all the water, the bay leaves, & the bouillon cubes. Cover the pot, turn the flame up to high, and bring to a boil for 20 minutes. You'll want to be cautious that the soup doesn't boil over! Then, turn down to simmer for 2 hours, stirring every 20 minutes. Try a split pea after 90 minutes to see how soft they are. It's important that they cook all the way through. Once finished, remove pot from heat and shake in the liquid smoke. The final step is to puree the soup with an immersion blender until smooth.

Enjoy with a piece of hearty grain bread.

Citrus Parsley Dressing

The three citrus fruits in this dressing add a wonderful tang to any plate of greens, while an entire bunch of flat leaf parsley will give your body lots of Vitamins K, C, & folic acid. In order to effectively squeeze the juice from your citrus fruits and prevent any pits from falling into your dressing, I suggest using a lemon squeezer which works well for lemons and limes. Slice the lemon in half and place the fleshy fruit side down into the squeezer so all the juice is extracted through the holes. You'll have to cut the grapefruit into smaller segments to make it fit. (See the picture for further details.)



Before the blend.


In your high-powered blender (or Vitamix), blend the following ingredients for 1 minute, or until smooth:

1 bunch organic flat leaf parsley

1 handful raw walnuts

the juice of 1 lemon, 1 lime, & 1 grapefruit (Use the lemon squeezer!)

1/4 c. extra-virgin olive oil

2 T. honey

1 T. mustard

salt & pepper, to taste

Makes about 1 1/2 cups of bright green dressing. Serves 4 when poured liberally on any salad, raw or sauteed kale, lentils or other bean dish.

Vegan Banana Bread

Vegan Banana Bread

This version of vegan banana bread is sweetened with agave nectar which was first harvested by the Aztecs and is made from the same plant as tequila. Its natural sugar has a low glycemic level which enters the bloodstream gradually and doesn't lead to the "sugar blues." This banana bread is totally free of any animal products. The mashed bananas add superior moistness and the coconut oil has extremely wonderful health properties. Read this article to learn more: http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html

You'll need:
2 large mixing bowls, a sifter, a measuring cup, measuring spoons, 2 loaf pans, a knife, & a spoon

Instructions:
Preheat your oven to 350 degrees F.

Combine all wet ingredients in one bowl:
First, mash 5 ripe bananas. Stir in 1/3 cup softened coconut oil (coconut oil is a solid in colder temperatures and liquid in warmer temperatures so you may break up some chunks of the oil if you're making this in the winter). Mix in 1/4 cup unsweetened coconut drink from Coconut Dream brand. If you don't have this, use soy, rice, or almond milk. Then, add 1/2 cup agave nectar.  Slice 1 whole vanilla pod down the middle and scrape out the contents with a spoon. Combine.

Sift all dry ingredients in another bowl:

First, sift 2 cups whole wheat unbleached all purpose flour, 1 tsp. baking soda, 1/2 tsp. baking powder, 2 tsp. ground cinnamon. Stir.

Then, combine the wet ingredients into the dry ingredients a little at a time, blending after each addition, and mix until just moist. (Do not overmix otherwise the dough will be tough and chewier.)

Use your fingers to grease your loaf pans with an additional tablespoon of coconut oil. Divide the batter into the 2 pans and bake on the middle rack at 350 degrees F for 30 minutes.

If you prefer, you can add a handful of unsweetened coconut flakes, chopped nuts, or dried fruit to this recipe.

Shiitake Mushrooms with Onions and Parsley

Shiitake mushrooms have been known to boost immunity and lower cholesterol. They are a good source of fiber, zinc, protein, potassium, and amino acids. Onions have many health properties and are natural antibiotics. Parsley is high in Vitamin C and is a powerful antioxidant. This dish is great to eat as the colder temperatures come our way to keep our strength up and keep us healthy.

Ingredients:

2 handfuls shiitake mushrooms

1 large yellow onion

2 T. olive oil

1 large handful flat leaf parsley, roughly chopped (it's fine to use the parsley stems, too)

To prepare the shiitakes, trim the stems just below the cap. Save the stems for when you're making soup. They will add excellent flavor to your broth, but they are too chewy for this dish.

Chop a large yellow onion any way you like and add it to a saute pan with olive oil over medium heat. Cook for about 10 minutes until the onions begin to brown. Add the shiitake mushrooms and stir for 1 minute. Lower heat and cover the pan. Cook for an additional 7 minutes. Once the mushrooms are soft and fragrant, turn off the heat and add the parsley. Stir and serve. Makes enough for 2 meals (served with rice, quinoa, or grain of your choice) or 4 side dishes.

Arugula, Walnut & Goat Cheese Sauce

Cooking is not required to assemble this delightfully tangy and versatile sauce. The only kitchen tool you'll need is your Vitamix, or another powerful blender. There isn't any added fat, just what occurs naturally from the goat cheese and the walnuts.

Toss the following ingredients into your blender and soon you'll have a creamy sauce for salad, pasta, potatoes, or some crusty bread.

6 handfuls arugula
2 handfuls walnuts
6 oz. goat cheese
4 tsp. chopped fresh basil (or 1 tsp. dried basil)
1 shallot
3 cloves garlic
1 vegetable bouillon
1 cup hot water (You may need a 1/4 c. more depending on your desired consistency.)

Blend until smooth. Add freshly ground pepper to taste. Makes 2 cups.

Black Bean, Spinach, and Oatmeal Burgers

My friend Marisa asked me to share my recipe for a veggie burger I had created last summer, but I couldn't remember which ingredients I had used! Instead, these burgers can be made in less than 45 minutes with items that are pantry staples. They are spiced with cumin, cayenne pepper, dry mustard, and celery seed. Delicious for lunch, dinner, or a BYOB (bring your own burger) party.

Ingredients:

2 T. olive oil

1 red onion, minced

5 cloves garlic, chopped

1 small handful whole cumin seed

1 T. celery seed

1 T. cayenne pepper

1 T. dry mustard

2 T. miso (any kind)

1 package frozen spinach
2 cans black beans, rinsed and drained
1 1/2 cups crushed tomatoes
2 cups regular oatmeal (not instant)
2 T. sesame seeds

In a large saucepan, sweat onions and garlic in olive oil over medium heat. Add all spices and stir for 2 minutes. Add miso and stir for 1 minute. Turn down heat to low and add frozen spinach. Cover pan and let spinach defrost for 5 minutes. Add black beans, tomatoes, oatmeal, and sesame seeds. Stir and smash some of the beans with your spatula. Turn off flame. Allow mixture to sit for 10 minutes. The oatmeal will begin to soften and will help bind all the ingredients together. With clean hands, form patties about the size of your palm. Makes 16 approximately. Put a little oil in a nonstick pan over medium heat and cook the burgers for 3 minutes on each side. Serve on a bun with BBQ sauce, lettuce and tomato. Wrap uncooked burgers in tin foil and freeze.

Sweet Berry Smoothie

For an easy weekend breakfast, why not treat yourself to a berry smoothie sweetened with apple juice and pure maple syrup? An added benefit is the heaping scoop of powdered GREENSuperFood to get wheatgrass and spirulina into your body.

In a blender, combine:

1 cup frozen organic raspberries
1 cup frozen organic wild blueberries
1 container nonfat plain Greek yogurt
1/3 cup apple juice
1/2 cup water
2 T. pure maple syrup
1 scoop powdered greens

Makes 2 large servings.

Roasted Butternut Squash with Couscous & Pistachios



Seasoned Squash and Onions



This antioxidant-loaded, beta-carotene rich, sweet dish will fill your body up with Vitamins A and C, potassium, and fiber (from the squash) and Vitamins E and B1 (from the pistachios).  North African recipes usually pair couscous with squashes and root vegetables. If you don't have butternut squash, you could make this with sweet potatoes, yams, or rutabaga. Fennel and carrots would also be very tasty. For Thanksgiving, this recipe could be a festive side dish made with cranberries and the juice from a freshly squeezed orange.

Instructions: Preheat oven to 350 degrees F. With a large knife, peel, dice, and roast 1 butternut squash and 1 onion in a glass baking tray. Coat the veggies with extra virgin olive oil, cayenne pepper (2 tsp. for a mild taste or 2 T. for an extra kick), thyme, salt and pepper. Cover with tin foil and bake for 20 minutes. Then remove foil, turn oven heat up to 450 degrees F and roast for an additional 20 minutes. Veggies will begin to caramelize adding to their sweet flavor.


While the veggies are roasting, begin cracking open pistachios until you have one cup shelled.

Moroccan Couscous and California Pistachios

To prepare the couscous, measure 2 cups dry to a bowl that has a fitted lid. Pour 2 cups boiling water (use your tea kettle for ease) over the couscous, stir once, and seal the lid. In 5 minutes, the couscous will have absorbed the water and quadrupled in amount. Garnish with cherry tomatoes. Now you can plate your meal. This recipe will make 6 servings. Eat some now and save the rest for weekday lunches.  



Couscous with Butternut Squash and Pistachios



Pumpkins and Pears and PEANUT BUTTER!

Inspired by my colleague, Natasha, I decided to make her some homemade peanut butter which I know is her favorite food. She told me that she ate PB for lunch every day in high school!

My mom had given me a canister of Virginia sea salt peanuts so into the Vitamix they went. I don't know of another way besides the Vitamix blender to make nut butter since grinding nuts requires some heavy duty churning action.

Toss in 18 oz. peanuts, set the cover on the blender, fit the tamper in the middle of the cover and turn on low at speed 1, then increase to speed 10 and quickly turn to high. Blend and smash peanuts down using the tamper for 1 minute only, otherwise you risk burning out your blender's motor and then what would you do?

This recipe makes 2 cups; 1 cup for you and 1 cup for a friend. Enjoy this creamy, warm, spreadable, healthy peanut butter right off the spoon, on an apple, with some celery, or on some toast. I like to make peanut butter sandwiches with banana and honey, and sometimes sliced pear tastes delicious. Next I'll try a pumpkin or apple butter combination.

Homemade Sea Salt Peanut Butter

Mac 'n Cheese with Braised Red Cabbage - German style!

Tonight's meal will celebrate the last day of Oktoberfest. It's a combination of fresh red cabbage that's been cooked with apples, a red onion, wine and vinegar in a heavy covered stoneware pot and a box of Maggi brand Spaetzle noodles prepared with sauteed mushrooms and onions topped with Gruyere cheese. Gruyere cheese is used in fondue since it melts so smoothly. This recipe is vegetarian (mushrooms are completely optional and are not traditionally added to the German dish) and can be made in advanced and heated up in the oven or microwave. The cabbage requires 3 hours of marinating time and 1 hour of cooking time. If you let the cabbage and apples sit longer, that's fine too. I like to prepare this dish on a Sunday, so there is not too much preparation and clean up on Monday evening.

Here's what to do to make the Rotkohl (red cabbage):
Remove the outer leaves of a red cabbage (save for stuffed cabbage later in the week). Halve the cabbage with a sharp knife and finely chop each half. Wash and dice 3 small red apples. Add cabbage and apples to a large bowl. Generously sprinkle any kind of vinegar and 2 T. of salt. Cover and set aside for a few hours. When the time is almost up, chop 2 red onions and add these to a heavy covered pot on medium flame with 2 T. butter. Stir the onions and watch them become soft, translucent, and eventually, brown. Add 1/4 cup white wine to deglaze your pot and stir. Now add your marinated red cabbage and apples. Stir. Add 3/4 cup water and let your mixture simmer for 1 hour on low-medium flame. Give the cabbage a stir every 15 minutes. Serve piping hot.

And the Spaetzle: So, while your cabbage is braising, boil another pot of water for the Maggi Spaetzle. (If you don't have Spaetzle or can't find them in your grocery store, choose another pasta like rotini or elbow macaroni and cook according to package instructions.) Once boiling, add Spaetzle and cook uncovered for 25 minutes. In the meantime, preheat your oven to 250 degrees F. Then, chop 1 white onion and slice one small package of white button mushrooms. In the largest oven proof pan you have, melt 1 T. butter over medium flame and add the onions. Saute until brown while constantly stirring so they don't burn. Add the mushrooms and stir for another 5 minutes. The mushrooms will shrink tremendously, but will be very flavorful nonetheless. Once your Spaetzle is done, drain, and add them to the onions and mushrooms. Shred 3/4 cup Gruyere cheese (or Swiss cheese) and sprinkle it over the Spaetzle. Put the Spaetzle in the oven for 15 minutes or until the cheese has melted nicely.

Note: If you don't have an oven proof pan to prepare your onions and mushrooms, I'd suggest using a pan that has a lid since you'll need to melt the cheese on the stove instead.

The above ingredients will make enough for 4 hearty meals.
Guten Appetit!

Spaetzle with Red Cabbage



What the Germans call, "Gemischter Salat"...

This afternoon I checked the fridge and found a crispy Romaine lettuce, a red pepper, some baby carrots, and a container of nonfat Greek style yogurt. I sliced all the veggies, except for the carrots. In the pantry was a can of corn, a can of light red kidney beans, and a jar of whole red beets. I opened, drained, and rinsed the contents of each. I had it all to bring me back to the days of old when I lived in Germany and discovered this delicious salad which was available to every restaurant-goer in the country. The dressing was simple: In a medium-sized bowl, whisk together half a container of plain yogurt, dried herbs like dill, oregano, and basil, a tablespoon of any mustard and a tablespoon of honey, a drizzle of extra virgin olive oil, and salt and pepper. There you have it-easy, nutritious, a rainbow of vitamins-a Gemischter Salat.