Saute of Potatoes, White Beans and Cabbage

Another recipe from Heidi Swanson's new cookbook 'Super Natural Every Day' - this concoction is pictured on the front of the book - .  I made this one pretty much as is. 

A few days ago, I wondering what to make for a side with a turkey meatloaf, Heidi's book had just arrived and this sounds easy and I had all of the ingredients (usually my major consideration when decided what to cook...) so I gave it a try, not really expecting much.  I mean, none of these ingredients is an attention grabber individually.

But, when put together in this oh so simple manner - it is heavenly (and I don't really like potatoes much).  The textures are very interested: the creaminess of the beans, the little bits of crunchy potato, and the lingering crispness of the cabbage - its so good! 

Since these ingredients and the preparation is so simple, I think its very important to use a good quality sea salt and freshly ground black pepper (in fact, this is always important!).

It was so easy to put together and we all loved it.  True comfort food. 

2 tablespoons extra virgin olive oil
2 large potatoes, unpeeled, scrubbed, and cut into tiny cubes
sea salt & freshly ground black pepper
2 large shallot, minced
2 cups cooked white beans (or 1 15-oz can white beans, rinsed and drained)
3 cups finely shredded green cabbage
finely shredded Parmesan cheese (optional)

Heat olive oil in a large saute pan over medium high heat, add potatoes and a few pinches of salt and a few grinds of pepper.  Toss potatoes to coat with oil then cover.  Cook potatoes, tossing every few minutes until they are cooked through (8 - 10 minutes).  By sure to pick of the beautiful brown bits off the bottom of the pan as you toss.  Add shallots and beans, let everything brown a bit, scape the bottom of the pan to pick up all of the brown bits. Cook until everything is nicely browned.  Stir in cabbage, toss and cook a few more minutes until the cabbage just begins to break down (the cabbage should still be somewhat crunchy). 

Saute on a high enough heat that you get lots of brown bits; incorporating the browned crispy goodness through-out the dish is key.

Taste for seasoning, adjust salt and pepper.

Serve with a sprinkling of Parmesan if desired.

Susan Sanford's Yellow Split Pea Dal

This is a wonderful heart-warming Dal - which is a kind of thick soup made with legumes.  It is often served with rice or flat bread.  I received this recipe from my dear friend Susan Sanford and I've been eating and making this for about 20 years.  I always have these ingredients in my pantry / frig and so can throw it together in a few minutes.  The yellow split peas are mild, so the flavor comes from the spices (make sure yours are fresh!)  The tomatoes and coconut lend a very interesting texture. 

For folks who cannot abide cilantro, I suppose it could be left out or flat-leaf parsley could be substituted - but for me, the brightness of the cilantro is essential to this dish.  If you do try the Dal without the cilantro - perhaps try adding a bit of citrus (lemon or lime).

Although I don't see Susan too often, she lives in the mid-west now, I think of her with love and gratitude whenever I make this Dal.  I miss you Susan!

1 cup yellow split peas

3 cups water

1/4 teaspoon ground turmeric

1/2 - 1 tablespoon grated ginger (depending on how much you like)

2 tablespoons coconut oil (olive oil or butter may be substitued)

1 teaspoon ground cumin

2 teaspoon ground coriander (or garam masala)

red pepper flake, to taste (optional)

2 - 6 garlic cloves - minced

1 cup chopped tomatoes

salt to taste

1/2 cup unsweetened coconut

1/4 cup chopped cilantro (or more, I use an entire bunch)

Bring peas, water, turmeric, and ginger to a boil.  Turn heat down and simmer until peas are tender, about 15 minutes.  Add more water if needed.  The Dal should be the consistancy of a thick chowder.

Meanwhile, heat coconut oil or oil in a skillet.  Add garlic and saute about a minutes.  Add ground seasonings, tomatoes, salt, and coconut.  Simmer about 10 minutes. 

Add contents of skillet and cilantro to the split peas.  Taste and adjust seasonings.

Veggie Curry with Coconut Milk

2 tablespoons virgin coconut oil (or olive oil)
1 tablespoon black mustard seeds
1 large onion, finely diced
2 – 6 garlic cloves minced or pressed (garlic lovers: use the entire bulb of garlic!)
2 – 4 teaspoons ginger finely chopped or use a microplane
2 tablespoons curry paste (I use Patak’s Madras HOT Curry Paste) use a milder version, or use less
2 – 3 cups vegetable stock
1 can coconut milk (full –fat)
2 sweet potatoes peeled and cut into chunks
1 head cauliflower cut into small flowerets
2 – 4 medium tomatoes, diced (canned tomatoes or fine)
1 – 2 cups cooked chickpeas
Handful of golden raisins
Brown Basmati Rice

Heat coconut oil in a large dutch oven over medium heat.  Add mustard seeds and onion and let sauté until onion is soft and translucent.  Add garlic and ginger (turn the heat to low if necessary, garlic and ginger burn easily).  Add curry paste and continue to sauté (allowing the spices to ‘bloom’). 

Add vegetable stock and bring to a simmer, add coconut milk.  Taste for seasoning, you may want to add a bit more curry paste, or add additional cumin, cardamom, etc.  I do not add salt, but you may want to.  

Add the veggies, chickpeas, and raisins and simmer gently until veggies are cooked thru.  You may want to add more stock or coconut milk to achieve the consistency you like.

Serve over rice.

To cook the rice:  Bring 2 cups of water to a boil in a medium saucepan, add 1 ¼ cups of brown basmati rice and gently simmer, covered, until done (about 30 minutes, but times may vary).  Fluff with a fork.  If the rice is not quite cooked, but the water is all gone, add a bit more water, turn off the heat, and let steam, covered for a few minutes.

Options:

- use whatever veggies you like
- add meat
- don't have black mustard seeds?  leave them out, but they add an interest texture and appearance
- serve over quinoa instead of rice
- add more stock to make a soup

Masoor Dal (Red Lentil)

Dal is thick Indian stew made with lentils.   Lentils cook very quickly and are high in protein, dietary fiber, iron, and other trace minerals.  Turmeric, although not adding much to the taste, adds a wonderful color and is an excellent anti-inflammatory.  The black mustard seeds add to the look of the dish and also an interesting, subtle crunch.  Blooming the spices in hot oil is an important step which brings out all the flavor of the spices, so don't skip it. 

Note: if you can't remember the last time you used your spices, they may be stale.  It's important to always use fresh spices for the best flavor.

2 tablespoons virgin coconut oil (or extra virgin olive oil)

2 teaspoons black mustard seeds
1 onion, finely diced
5 – 6 large garlic cloves, minced (or pressed thru a garlic press)
2 teaspoons turmeric
2 teaspoons ground cumin
red pepper flakes, to taste
2 ½ cups red lentils, rinsed and drained
6 cups filtered water
1 can coconut milk (full-fat)
1 14 oz can diced tomatoes, drained (or 2 cups chopped tomatoes)
Salt to taste
Handful cilantro, chopped roughly

In a large dutch oven (or soup pot)heat coconut oil over medium heat, add the mustard seeds and sauté until the seeds begin to ‘pop’.  Add onion immediately and sauté a about 5 minutes, until soft.  Add chopped garlic and sauté a few more minutes.

Add spices (turmeric, cumin, and red pepper flake).  And sauté a few more minutes.  Turn the heat down if necessary (be careful the spices do not burn). 

Add red lentils, water, coconut milk, and chopped tomatoes.  Stir to incorporate (the lentils tend to clump together somewhat).  Turn heat up to high and bring to a boil.  Turn heat down again and let simmer for about 30 minutes (until lentils are very soft when completely cooked).  Add salt to taste (I add about 2 teaspoons).  Add cilantro just before serving.

Options:

- add more (or less) garlic
- add ginger
- add veggies such as carrot, sweet potatoes, cauliflower with the spices
- add other spices, such as cardamom, cinnamon, garam masala, or your favorite curry powder
- add unsweetened, flaked coconut (this might sound strange, but adds an interesting texture and coconuts are rich in lauric acid, which is known for being antiviral, antibacterial and antifungal, and boosts the immune system)
- serve over brown basmati rice
- serve with naan or roti (or any whole grain flat bread)
- if you cannot find red lentils, use any kind of lentil (although red lentils are pretty!)

(adapted from the Whole Life Nutrition Cookbook)

Chipotle-Maple Glazed Butternut Squash

About a year ago, my partner, was told that he had several food sensitivities: eggs, dairy, gluten were the primary issues.  Since then, I've changed that way I cook a great deal.  And, its been so much fun, like figuring out a mystery - how to make muffins w/out eggs or wheat (for example).  I've educated myself about these issues largely by reading a great deal and talking with friends who have similar food issues.  There is so much wonderful writing about food on the web - does anyone really need another blog?  Why not, just for fun?

So here's what we had for supper last night:

Chipotle-Maple Glazed Butternut Squash

1 large butternut squash, peeled and chopped into bite-sized pieces

1/4 cup olive oil

1/4 cup maple syrup or honey

2 tablespoons chili-garlic sauce or 1 - 2 chopped chipotle peppers and adobo sauce (use more or less, depending on your taste) or any hot sauce that you like

Preheat oven to 400 degrees.  Mix together all above ingredients so that the squash pieces are coated.  Bake on a non-stick pan or silpat for 45 - 60 minutes.  Part way thru cooking, turn pieces over with a spatula.

(Note: if you love spicy food, dump a can of chipotle peppers in adobo sauce in the blender and whiz it up for 30 seconds or so.  Pour into a glass container, store in the frig and you've got an easy way to add punch to anything (salad dressings, curry's, beans, pasta dishes).  If you're not familiar with these peppers use just a bit at first - you may find yourself adding more and more as you find out how much your love it!)

The squash by itself was so luscious - but I decided to add it to the quinoa I had also planned to cook.

Quinoa Pilaf

1 cup quinoa

1 1/2 cups water

1 bunch of green onions

2 cups purple kale, chopped

1 bunch cilantro, chopped

A few drizzles of extra virgin olive oil

1 recipe Chipotle - Maple Glazed Butternut Squash

Salt & pepper to taste

Rinse quinoa in cold water, place in saucepan with water.  Bring to a boil, turn heat to low and simmer for about 15 minutes until all water is absorbed.  Fluff grains with a fork and mix cooked quinoa with all other ingredients.  The greens will wilt just enough when mixed with the hot quinoa.

The kale and cilantro can be changed up depending on your taste, this is just what I had in the frig.  Any greens and any herbs would work beautifully (such as spinach, watercress, flat leaf parsley, etc.).