Last year, on a whim, I entered a vegetarian chili cook-off at my alma mater. It was a festive evening, a great learning experience with my chili won a prize! However, I can’t share the recipe with you, because I didn’t use one. But, read on and check out the guidelines I always use and customize each time -as you should as well. Continue reading →
Turmeric tofu scramble is a quick and savory option for any day. But, with its gorgeous sunshine yellow, this dish is also festive enough for guests. With about 8 grams of plant protein, it provides stable, yet light nourishment to start your day. Serve it with the suggested sides and toppings below, or bundle it up in a whole grain wrap and take it to go.
Not only quick and nutritious, this dish is also what I refer to as ‘a turmeric delivery mechanism’. That’s right, per serving, the scramble gives you a quarter teaspoon of turmeric, the anti-inflammatory ‘spice for life’. Further, it uses all three ways to get the most from curcumin by using the whole turmeric spice and includes both fat and black pepper to maximize bioavailability.
The most festive and celebrated of gourds, pumpkins, enjoy a near celebrity-status in our apartment. By late September, the scouting begins, first for prospective jack-o-lanterns, then centerpieces and window adornments. Sadly, by early November, the carved ones have been decommissioned and the uncarved ones start giving hints that our time together is coming to a close. Their skin, once bright orange, leathery and taut, begins to dull and wrinkle. Their bodies soften, losing their denseness and familiar “thump” when tapped. Clearly, none of them will make it to Thanksgiving. Soup must be made. Continue reading →
It’s soup and sweater time! This soup, like one of my favorite sweaters, is warm, dark, and comforting —with a little sass. In this version, I added some coconut milk to make it even creamier and cozier. Rich in protein and fiber, it tastes like an indulgence, but it’s not. Bring on the cold. I’m ready.
The chipotle pepper really sets this recipe apart from other bean soups, providing a hint of heat and smokiness. The dried peppers can be found in the ethnic section of most larger grocery stores. You can create your own chipotle powder by simply grinding the dried peppers in a spice or coffee grinder. But, remove the seeds first if you want more smokiness than heat.
I’ve never, not once, considered ordering a cold soup off a menu, much less making one at home. In a word, they seemed B-o-r-i-n-g. Note the capital ‘B’? How could a cold soup possibly be satisfying? Gazpacho gets a pass once a year. Otherwise, not part of my cooking / dining repertoire. Next! Continue reading →
This grain-free pizza crust recipe is cauliflower-based with some sweet potato, which lends a slight sweetness and softness to each bite. Almond meal replaces grain flour and flax-seed gel serves as a binder. The result is a delicious grain-free pizza with slices you can pick up without it falling into pieces…unlike several of the recipes I tried.
A crust without flour is simple, but requires a little more attention to detail. First, it is necessary to squeeze the excess water out of the steamed cauliflower to avoid a dreaded soggy crust. Cutting or breaking the florets into the smaller, bite-size pieces will ease this process. Only the cauliflower needs wringing, but if you find it easier to drop everything into the towel, including the sweet potato, that will work as well. Don’t worry about getting the last drop, but put a little muscle into it!
Next, if you want to eat the pizza by the slice -with your hands, instead of scraping it off the pan with a fork (this has happened) you will need to flip the pizza half-way through the cooking process. I thought this seemed like a bigger hassle than it really is. Simply make sure you have your second sheet of parchment paper and a cutting board (at least the size of the baking pan) ready to go. Pull the pan out of the oven, place the second piece of parchment over the crust, place the cutting board on the top, then flip it, slide the parchment and crust back to the pan and place it back in the oven. You’re good to go.
Finally, if you want your crust to be a perfect circle fitting perfectly on your baking sheet, one pound (before steaming) of combined vegetables seems to be about the right quantity. And, to eliminate the guess-work about crust size, I recommend placing your first piece of parchment paper into your baking sheet, then making crease marks at the edges to use as a guide when spreading the ‘dough’.
GRAIN-FREE CAULIFLOWER SWEET POTATO PIZZA CRUST
Inspired by Michelle Babb, MS, RD, CD
Yield: One 10-inch pizza (2-4 servings)
WHAT YOU WILL NEED:
Food processor or high-speed blender
Sauce pan and steamer basket
2 pieces of parchment paper, size of the baking sheet
1/2 medium head cauliflower, broken into bite-size florets (up to 4 cups).
1/2 medium sweet potato, unpeeled and diced into 1/4 inch pieces (about 1 cup)
1/4 cup filtered water
3 tablespoons whole flax seeds, freshly ground
1/2 cup almond meal
1 tablespoon dried italian herbs or oregano
3/4 teaspoon sea salt, divided (some for the crust and some for the vegetables)
3 tablespoon coconut or olive oil for greasing the baking sheet and sautéing vegetables
1/2 medium red onion, sliced into thin rings
1 cup thinly sliced shiitake (or cremini) mushrooms, 4-6
Combine the water and ground flax-seed. Stir intermittently until it forms a gel, about the time it takes to steam the vegetables.
Place a steamer basket inside of a saucepan or stock pot with a few inches of water.
Place chopped sweet potato and cauliflower florets into the steamer.
Steam vegetables until both are easily pierced with a fork, about 12 minutes.
Wrap the cauliflower into a tea towel, twist it and press firmly to wring out as much of the excess water as you can.
Transfer the steamed vegetables to a food processor or high-speed blender.
Add the flax gel, almond meal, Italian herbs, 1/2 teaspoon of the olive oil and 1/2 teaspoon of the salt. Blend until smooth. The ‘dough’ will not be like regular pizza dough. It will be fairly wet.
Lightly grease one piece of parchment paper. Transfer the cauliflower mixture to the center of the paper. Using a rubber spatula, spread the dough out from the center until it is evenly about 1/8th inch thick, but no less.
Remove the baking pan from the oven.
Transfer the crust and parchment paper to the baking pan.
Place the pan in the oven and bake for 20 minutes.
While the crust bakes, sauté vegetables toppings (see Vegetable Directions below)
After 20 minutes. remove the pan from the oven. Place the other piece of parchment paper on top of the crust. Placing a cutting board on top, flip the crust, then slide the crust back to the baking sheet.
Bake for another 20 minutes, until the top appears dry and slightly toasted.
Remove the pan from the oven. If possible, slide the crust and parchment paper to a cooling rack. Let the crust rest for at least 5 minutes to release steam.
Assemble the pizza per below, or as desired.
VEGETABLE DIRECTIONS AND PIZZA ASSEMBLY:
Heat 1 tablespoon of oil in a medium sauté pan over medium heat.
Add the onions and sprinkle lightly with some of the remaining 1/4 teaspoon of salt.
Saute until softened, between 2-4 minutes.
Remove the onions from pan and set aside.
Add the remaining oil to the pan and allow it to heat up.
Add mushrooms to the pan and sprinkle lightly with some of the remaining salt and sauté for 3 to 4 minutes until soft and slightly browned.
Spread the pesto evenly over the pizza crust.
Spread the sautéed onions, then the mushrooms and red chili peppers (optional) over the pizza crust.
If topping the pizza with cheese, turn on the broiler and place the crust under the broiler for 2 minutes or until the cheese melts. Otherwise, place back into the 400º to rewarm for 5 minutes.
Slice and serve!
NUTRITION NOTE – GETTING THE MOST FROM YOUR CAULIFLOWER:
To get the full nutritional benefits of cauliflower, chop it up at least 40 minutes before cooking. This is enough time for the chemical reaction to take place which produces sulforophane, the compound most responsible for cauliflower’s health benefits. This reaction won’t happen if the cauliflower is heated immediately after being broken apart by hand or cut by knife.
I’m finally on board with the ‘vegetable pasta’ trend, especially spaghetti squash. Of course, spiralized or shredded vegetables are a very healthy dietary choice. However, calling them ‘pasta’ seems a bit of a stretch, prompting disappointment by all but the most hard-core veggie eaters. Let’s just call them shredded or spiralized vegetables —especially if it helps you eat more veggies overall. Here’s a few tricks to cook spaghetti squash.
This recipe is, of course, a healthy make-over of the classic full dairy Broccoli Cheddar Soup. It is a perfect after work soup recipe; fast, easy and nutritious. Yet, you will find yourself thinking “I can’t believe it’s not cheddar!”
Pesto isn’t just for summer! Using avocado as the base, substituting greens for basil and nutritional yeast for parmesan cheese, this vegan recipe is flavorful, rich and can be enjoyed year-round. You won’t miss the cheese. Your body will love this heart-healthy, low-glycemic and fiber-rich ways to dress pasta. Continue reading →