Monday, January 15, 2018

Meatless Monday--Senegalese Soup

Resolutions--do you make them?  I don't really.  Instead, I set an intention for the year; something I want to focus on throughout the year to make a lasting change.  It's usually something I've already been thinking about and I choose a word, quote, or Bible verse to think about, meditate on, pray about each day of the year.

For many of you, health becomes a fresh priority at the beginning of the year.  I love that.  Over the past couple of years, I've greatly refocused the way I think about my health, my diet, and my exercise regimen.  I've found something that feels much more natural and sustainable for me.  I don't follow a diet with any specific name.  Instead, I try to eat as many fresh fruits and vegetables as I can, in decent portions, of course; it's actually kind of fun to see if I can "eat the rainbow" everyday!  Coupled with being mindful of my meat and sugar intake and doing all the yoga my heart and body desires, I'm feeling pretty good!

This recipe is completely indicative of the way I like to eat most of the time.  It's packed with vegetables and bold flavors and it's warm and comforting on winter's coldest days.  Plus, the leftovers are stellar, so nutritious lunches are a breeze for the week. 

So here's to a stellar 2018, readers.  May you spend it feeling just like this soup--healthy and bold.  
 

Start the new year off with this healthy, vegan Senegalese soup packed with nutrients and bold, bright flavors.   

Senegalese Soup
adapted from Iowa Girl Eats

Ingredients:
2 TBSP olive oil
1 small red onion, finely chopped
1 red bell pepper, finely chopped
up to 2 jalapenos, seeded and minced
2 cloves garlic, minced or pressed
2 carrots, peeled and finely chopped
1 large or 2 small sweet potatoes, peeled and finely chopped
6 c. vegetable stock
1 (15-oz.) can chickpeas, drained and rinsed
1 (15-oz.) can lite coconut milk
1 (15-oz.) can fire-roasted crushed or diced tomatoes
1 1/2 tsp. Madras (yellow) curry powder
3 TBSP peanut butter
cooked brown or white rice
chopped cilantro
chopped unsalted peanuts
1 lime, cut into wedges

Directions:
1.  Over medium heat, warm oil in a Dutch oven.  Add the onion, bell pepper, and jalapenos.  Season with salt and pepper and sauté until tender, 5-7 minutes.  Add garlic and sauté 30 seconds more.

2.  Add the carrots, sweet potatoes, broth, chickpeas, coconut milk, tomatoes, curry powder, salt, and pepper.  Increase heat to high and bring the soup to a boil.

3.  When soup is boiling, use a measuring cup to scoop out 1/2 c. liquid.  In a small bowl, stir together with the peanut butter until smooth.  Stir peanut butter mixture into the soup.  Reduce heat to medium and simmer until carrots and sweet potatoes are tender, about 10 minutes.  Taste soup and adjust seasoning, as needed. 

4.  To serve, scoop rice into the bottom of each bowl.  Top with soup, garnish with cilantro and peanuts, and serve with lime wedges. 

Yield: 6 servings

Wednesday, December 6, 2017

Chai Spice Granola

This time of year, it's always a good idea to have a few make-ahead and giftable recipes on hand.  I'm happy to say, this chai spice granola is both.  Whether you're hosting or in need a hostess gift, this is sure to cover you.

I'm a big fan of chai, but I really do think it's best when there's a chill in the air.  The classic blend of cinnamon, cloves, ginger, and cardamom is warming and comforting, just like a thick blanket, your favorite slippers, and a cozy fire crackling away in the fireplace.  Added to granola, it gives your household of holiday guests a multitude of breakfast options, no matter what time they wake up and keeps you from being a stressed out short order cook.  On top of yogurt, sprinkled over fruit, as an oatmeal mix in, or topped with your favorite milk for a stellar cereal--everybody wins.  It's vegan and dairy free, too, so family and friends dealing with dietary restrictions won't be left out.

If you're needing a hostess gift, looking for something out of the ordinary to include in goodie bags, or just trying to combat the onslaught of sugary treats this time of year with some solidly healthy breakfasts, you can count on this simple recipe.  Just package it into cute, environmentally friendly containers--be it for yourself or others--and you're all set!


With the warmest, most comforting blend of cinnamon, cloves, ginger, and cardamom, this chai spice granola is sure to make for the coziest holiday mornings for all your family and friends.

Chai Spice Granola
adapted from Inquiring Chef

Ingredients:

Chai Spice Mix:
1 1/2 tsp. ground cinnamon
1 tsp. ground cloves
1/2 tsp. ground ginger
1/2 tsp. ground cardamom

Granola:
2 c. rolled oats
1 c. unsweetened coconut flakes
1/2 c. whole unsalted almonds, roughly chopped
1/3 c. maple syrup
2 TBSP coconut or vegetable oil
1 TBSP dark brown sugar
1/2 tsp. almond extract
1/2 tsp. salt
1/4 c. pecan halves, roughly chopped
up to 1/2 c. dried golden raisins, cranberries, and/or chopped figs

Directions:
1.  Preheat oven to 350° F.  In a small bowl, make the chai spice blend by stirring all spices together.  Set aside.  

2.  In a large mixing bowl, combine the oats, coconut flake, and almonds.  In a separate small bowl, mix the maple syrup, oil, brown sugar, almond extract, and salt until fully combined.  Add the wet mixture to the dry mixture and stir until thoroughly combined.

3.  Spread the mixture on a rimmed baking sheet.  Bake 18 minutes, stirring halfway through.  Stir in pecans and bake 3 minutes more, watching carefully and removing if the granola gets darker than golden brown.    

4.  Remove granola from the oven and immediately stir in dried fruit.  Cool completely, allowing granola to dry and crisp up.  Store in a sealed container/s up to one week.

Yield: approximately 4 cups   

Monday, November 20, 2017

Apple and Fennel Slaw

We're at T-minus three days until Thanksgiving.  Is your menu all set?  Might you have room for one more cold, fresh salad that can and should be made ahead?

If so, I think you'll be interested in this apple and fennel slaw.  It brings crunch, tang, and the perfect balance of herbs and sweetness to a meal that can otherwise get fairly heavy.  As an added bonus, it'll be great as part of a leftovers sandwich.  Think slaw on a pulled pork sandwich, Thanksgivingfied.

If you don't have a place for this on your Thanksgiving table, it would also make a great side for a simple pork loin or balsamic barbecued chicken.  Honestly, I ate it as a salad for lunch one day all on its own.  It's that tasty.


Apple and Fennel Slaw
scaled down and adapted from Williams-Sonoma

Ingredients:
1/2 head medium green cabbage, very thinly sliced
1/2 fennel bulb, thinly slice
1/2 Granny Smith apple, julienne
1/4 c. light mayonnaise
1/4 plain Greek yogurt
juice of 1/2 lemon
2 TBSP red wine vinegar
1/2 tsp. sugar
1/2 tsp. salt, plus more to taste
1/4 tsp. freshly ground black pepper, plus more to taste
2 green onions, white and green parts thinly sliced
1/4 c. plus 2 TBSP minced Italian (flat leaf) parsley
1/2 c. plus 2 TBSP golden raisins

Directions:
1.  In a large mixing bowl, combine cabbage, fennel, and apple.

2.  In a small bowl, whisk together mayonnaise, yogurt, lemon juice, vinegar, sugar, salt, and pepper to make the dressing.  Taste and adjust any of the ingredients to taste, keeping in mind the raisins will add sweetness.  

3.  Add onions, 1/4 c. parsley, and 1/2 c. raisins to the cabbage mixture.  Pour dressing into the cabbage mixture and toss to coat.

4.  Just before serving, sprinkle remaining parsley and raisins on the slaw.  

Yield: 6 servings    

Monday, September 18, 2017

Meatless Monday--Grilled Caponata Salad

I hope you weren't coming over here for something pumpkin and/or spice.  I'm not there yet.  We still have so much late summer produce to enjoy and that is not something we should ignore.


With a pretty small amount of effort, this salad takes your normal green salad from blah to bellisima.  The idea for this salad came from a caponata panini recipe I'd pulled from a magazine some time ago.  I was looking for something a lighter, and I figured salad was just the thing.  A little chopping and a few minutes at the grill (or indoor grill pan) really make all the difference here. 

Warm, grilled vegetables feel hearty and substantial, while swapping out bread and a good amount of cheese keeps this meal from weighing you down.  In reviewing caponata recipes to look for any possible variations, I noticed some of them called for golden raisins.  I had some on hand, so I decided to use them.  I'm glad I did--the balance of earthy vegetables, salty olives and capers, and sweet raisins made this salad standout.     


Savor the last of summer's harvest with this perfectly balanced vegetarian grilled caponata salad piled high with all the fresh vegetables we'll miss come mid-winter.

Grilled Caponata Salad
an Apple a Day original

Ingredients:
For the Salad:
1 small eggplant, sliced into 1/2-in. thick planks
1 small red onion, cut into 1/2-in. thick rounds
1 small summer squash, sliced into 1/2-in thick rounds (or planks depending on grill grate)
1 small zucchini, sliced into 1/2-in. thick rounds (or planks depending on grill grate)
1 red bell pepper, seeded, cored, and quartered
1/4 c. olive oil, plus more for brushing grill
salt and pepper, to taste
4 good-sized handfuls fresh spinach, cleaned and chopped
1/4 c. kalamata olives, roughly chopped
1/4 c. drained capers
4 oz. goat cheese (omit for a vegan salad)
1/4 c. golden raisins

For the dressing:
1/2 c. extra virgin olive oil, plus more to taste
1/3 c. balsamic or red wine vinegar
1 TBSP Dijon mustard

Directions:
1.  Preheat grill or indoor grill pan to medium heat.  Lay out vegetables and brush both sides with olive oil.  Sprinkle with salt and pepper.  

2.  When grill is ready, brush with olive oil.  Place vegetables down on one side, starting with eggplant and onions, which will take the longest to cook.  Let cook 2-3 minutes, then flip and grill 2-3 minutes more.  Remove, let cool slightly, and chop eggplant and bell pepper into bite-sized pieces and squash and zucchini into half moons.

3.  To assemble salad, divide chopped spinach among four bowls.  Top with one fourth each vegetable mixture, olives, capers, goat cheese, and raisins.

4.  To make the dressing, place all ingredients in a mason jar and shake to combine.  Taste and adjust amount of oil according to preference.  Drizzle over salads and enjoy.

Yield: 4 servings 

Friday, July 28, 2017

Honeydew Basil Smoothie

Welcome to the dog days of summer, friends.  Between the heat, my travels, and having my kitchen in various states of functionality due to the renovation, I haven't been doing much major cooking.

But that hasn't stopped me from making a whole lot of smoothies, toasts, and salads.  If there's a meal I can make on a small plot of counter top without having to run the oven for more than a few minutes, I'm all over it.


This smoothie, with all its green ingredients, is nutrient-dense and so perfectly refreshing.  Honeydew isn't a typical smoothie ingredient, but it's integral to the texture.  I'm usually a fan of smoothies so thick you almost need a spoon to eat them, but this one's thinner nature made it feel all the more hydrating.  You don't see basil in smoothies all that often either, but I'm a sucker for nearly anything basil, especially at this point in the summer when my plant is going wild and I've already made a couple batches of pesto.

The days are long and hot right now and my kitchen is constantly covered in dust, but with simple recipes like this, I think I'll make it through just fine.    
  

Stay happy, healthy, and hydrated during summer's hottest days with this cool and refreshing honeydew-basil smoothie.

Honeydew Basil Smoothie
adapted from Women's Health, July/August 2017

Ingredients:
1 c. frozen cubed honeydew melon
1/2 c. plain Greek yogurt*
1 tsp. honey
1/4 tsp. vanilla extract
1/4 c. fresh spinach leaves
1/4 c. fresh basil leaves
up to 1/4 c. ice cubes (optional)

*note: You can use vanilla yogurt in place of the plain yogurt.  If you do this, omit the honey and vanilla extract and take care to look at the sugar content of the vanilla yogurt you choose.

Directions:
1.  Place all ingredients, except ice, in a blender.  Blend until smooth.  Add ice cubes and blend again, if desired.

Yield: 1 smoothie