Veggie Might: Wild Rice Salad with Edamame (or Fresh Fava Beans and Three Hours)

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

I’ve been so bored by my lunches of late: repeat appearances of grain-bean-green bowls, salad after endless green salad, and I’ve been looking for something new and exciting, but simple enough to make quickly or ahead in bulk. I was seduced by the photograph accompanying this recipe Wild Rice and Edamame Salad at Chow.com.

Mmm...wild rice and edamame. So pretty! So healthy! So springy! But when I clicked through, the secondary and tertiary ingredients were woefully disappointing. Dried fruit and nuts? Five tablespoons of oil? Honey? So sweet! So oily! So blechy! (I probably hold the minority opinion here, but bear with me.)

But I was inspired. I tossed out the original recipe and recreated the dish based on what I wanted it to be: a savory and tangy, high-protein, high-fiber salad I can take to work for lunch or serve at a picnic. I replaced almost everything except the primary wild rice and edamame.

My first attempt was still a little oily (at 2 tablespoons), so I cut back even further and found success. I’d happened on fresh fava beans at my local market and thought they’d make a delicious alternative to the edamame for my second go. I was right, but here’s the thing. You really have to want fava beans.

It took me six episodes of the Big Bang Theory to shell two pounds of beans. Do you want to know the yield of my three-hour effort? One cup of fava beans and 10 pruney fingers. While the resulting salad was delicious, it was not better than the edamame version, and certainly not worth the toil if time is precious.

Third (and fourth) time was perfection. Back to edamame, I achieved the right balance of oil to lemon juice, dressing to salad, and bean to rice. And though I found my flavor grail, I think this recipe would be equally good with leeks or shallots, parsley or mint, and lemon juice or lime—whatever your taste buds desire. Maybe even dried cranberries and honey.

~~~~

If this recipe tips your canoe, swim on over to:

• Black Bean Salad with Fresh Corn
• Chopped Salad Rules
• Making Friends—Fava Beans Redeemed

~~~

Wild Rice Salad with Edamame (or Fresh Fava Beans and Three Hours)
inspired by Wild Rice and Edamame Salad at Chow.com
Serves 6

1 1/4 cup edamame, shelled (or fresh fava beans, shelled and hulls removed*)
1 cup uncooked wild rice
3 cups water
1/2 cup carrot, grated
1/2 cup celery, finely chopped
1 tablespoon + 1 teaspoon olive oil
1 tablespoon lemon juice
1 tablespoon leek, minced
1 tablespoon fresh mint, chopped
2 teaspoons sea salt
1 tablespoon black pepper

*Check out this informative slide show for easy, if labor-intensive, fava bean management.

1) Cook 1 cup of wild rice in 3 cups of boiling water for 40 minutes or until fluffy and tender.

2) Make dressing by whisking together 1 tablespoon olive oil, lemon juice, leeks, salt, pepper, and mint in a large mixing bowl. Allow to meld while thawing your edamame or shelling fava beans, if you’re going the martyr route.

2a) Remove fava beans from pods, and then hulls from beans. This can take a couple of hours if you're alone. Netflix helps.

3) Quick-sautee edamame or fava beans in garlic and 1 teaspoon olive oil for 1 to 2 minutes. In a mixing bowl, toss dressing, rice, and beans with carrots and celery.

4) Serve at room temperature or chilled as a side or over salad greens.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Edamame-style: 176.5 calories, 5.4g fat, 2.5g fiber, 3.8g protein, $49
Fava Beany: 168 calories, 4g fat, 2.3g fiber, 2.4g protein, $.61

Calculations
1 1/4 cup edamame: 236.3 calories, 10g fat, 10g fiber, 21.3g protein, $0.74
[1 cup fava beans: 187 calories, 1g fat, 9g fiber, 13g protein, $1.50]
1 cup uncooked wild rice: 571 calories, 2g fat, 0g fiber, 0g protein, $1.33
1/2 cup carrot: 26 calories, 0g fat, 2g fiber, 0.5g protein, $0.16
1/2 cup celery: 6 calories, 0g fat, 1g fiber, 0g protein, $0.08
1 tablespoon olive oil: 159.6 calories, 18.6g fat, 0g fiber, 0g protein, $0.11
1 tablespoon lemon juice: 6 calories, 0g fat, 0g fiber, 0g protein, $0.12
1 tablespoon leek: 54 calories, 0g fat, 2g fiber, 1g protein, $0.25
1 tablespoon fresh mint: 0 calories, 0g fat, 0g fiber, 0g protein, $0.04
2 teaspoons sea salt: negligible calories, fat, fiber, protein, $.02
1 tablespoon black pepper: negligible calories, fat, fiber, protein, $.02
TOTALS (with edamame): 1059 calories, 32.6g fat, 15g fiber, 22.8g protein, $2.87
PER SERVING (TOTALS/6): 176.5 calories, 5.4g fat, 2.5g fiber, 3.8g protein, $49

TOTALS (with fava beans): 1010 calories, 23.6g fat, 14g fiber, 14.5g protein, $3.63
PER SERVING (TOTALS/6): 168 calories, 4g fat, 2.3g fiber, 2.4g protein, $.61

Read More →

Peanut Dipping Sauce: Allergies Unwelcome

Sweet readers! Thanks very much for being so patient with us last week while we got drunk on Jagermeister worked on work-stuff. It was fun doing the wayback recipe thing - I hadn't looked at some of those in quite awhile, and it made me want lassis.

I had a different post set up for today, but instead, my entire body has been possessed by a zombie demon a nasty case of hives. So, instead of going to work and bringing home the bacon (mmm...bacon) like a boss, I'm sitting at HOTUS' computer, awaiting a swift and merciful end to my pain callback from the doctor. It's very exciting, unbelievably itchy, and also kind of weird, because this has never happened before, and I don't have any allergies, as far as I know.

And now there's one on my face. ARG.

Considering the circumstances, I figured this was as good a time as any to broach the subject of allergic reactions, especially since today's dish, Peanut Dipping Sauce from Catherine Walthers' Soups + Sides, should not be eaten by those with an aversion to nuts (doy). For those without allergies, it's an easy, relatively inexpensive sauce that pairs well with satay, vegetables, and dumplings, and makes for a nice changeup to straightforward soy sauce. One batch lasted us three different meals, and I'd make it again right now if I wasn't furiously attempting to scratch my elbow off my body.

Anyway, back to that allergy thing. It's a topic we've covered only briefly here on CHG, but a very important one, since it affects the way some buy, prepare, bathe in, and consume food. I know several people with dairy issues, one or two with severe peanut allergies, and I grew up with a girl who was allergic to sugar. At the time, her condition seemed inconceivable and tragic (NOTE: I was eight), but now similar immune system reactions are pretty commonplace.

Happily, there are more foods and food products available for folks with allergies, though there can always be more. We'll hit that topic in tomorrow's Ask the Internet, but in the meantime: Do you have any food allergies yourself, or have loved ones with shellfish, nut, soy, or similar issues? How do you cope?

And with that, I'm off to find a spiky hairbrush, so I may vigorously remove my epidermis. Happy Monday!

~~~

If this looks dang tasty, you will also find mucho happiness with:

• Aromatic Noodles with Lime-Peanut Sauce
• Chicken Fried Rice
• Peanut Butter and Jelly Oatmeal

~~~

Peanut Dipping Sauce
Serves 6
Adapted from Catherine Walther's Soups + Sides

6 tablespoons natural creamy peanut butter
½ cup light coconut milk
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons fresh lime juice
1-2 teaspoon grated ginger
1/2 to 1 teaspoon sriracha sauce (optional)

Mix everything thoroughly in a small bowl until smooth. Add more of any ingredient to taste as needed.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
110 calories, 8.7 g fat, 1 g fiber, 3.9 g protein, $0.30

NOTE: These calculations are without sriracha.

Calculations
6 tablespoons natural creamy peanut butter: 540 calories, 48 g fat, 6 g fiber, 21 g protein, $0.62
½ cup light coconut milk: 75 calories, 7 g fat, 0 g fiber, 1.5 g protein, $0.85
1 tablespoon soy sauce: 8 calories, 0 g fat, 0.1 g fiber, 1 g protein, $0.09
1 tablespoon brown sugar: 34 calories, 0 g fiat, 0 g fiber, 0 g protein, $0.01
2 teaspoons fresh lime juice: 3 calories, 0 g fat, 0 g fiber, 0 g protein, $0.13
1-2 teaspoon grated ginger: 2 calories, 0 g fat, 0 g fiber, 0 g protein, $0.10
TOTAL: 662 calories, 52 g fat, 6.1 g fiber, 23.4 g protein, $1.80
PER SERVING (TOTAL/6): 110 calories, 8.7 g fat, 1 g fiber, 3.9 g protein, $0.30

Read More →

Wayback Machine: Spring Soup, So Many Ways

Sweet readers, we're taking the week off to catch up on some real-life work. In the meantime, we're re-posting some of our favorite recipes and essays. This one was written by Leigh last week. Blogger ate it during their 24-hour loss of service, so we're re-posting. Enjoy!

New Yorkers like their soup. Just how much was a phenomenon unfamiliar to me when I moved here in the mid-’90s and found myself serving it by the bucket to insatiable Upper West Siders. Diners based their lunch orders on the soup du jour and were often despondent if told their favorites were off-menu or, even worse, sold out.

It’s just soup, I would think, sometimes aloud to my fellow waitrons. But what did I know; I grew up eating soup from a can. Occasionally, my grandma would try to get me to eat her homemade vegetable or chicken noodle, but I rebuffed her advances. It wasn’t sodium-rich Campbell’s, and I would have none of it.

As a frugal eater-outer, soup never seemed like a good bargain. A bowl of soup can run upwards of $6 or $7 dollars in a New York restaurant. As a vegetarian, the “is there meat in it?” question is often difficult to nail. One chef/waiter’s meat-free soup is another’s fish stock surprise. A bowl of watery, mushy vegetables just didn't seem worth it.

But somewhere along my home-cooking journey, I discovered something: soup is amazing. It can be simple or complex, light or hearty, bland (in a good way) or rich. Soup is a fabulous way to get vegetables into the diet and, with few exceptions, is easy to make. I don't know what took me so long.

I stumbled on this simple, rich and light green pea soup on Chow.com a few weeks before Easter. The vibrant green color caught my eye; it looked like spring and tastes like spring: green peas, leeks, fresh mint, a squirt of lemon. The sun came out just to see if it could have a taste. With only a few ingredients, this brightly colored soup whips up quickly and makes an impressive starter or light lunch supplement.

Coincidentally, my colleague E supplied the optional crème fraîche when she whipped up a batch from scratch. It was lighter than I expected and added a delightful tanginess to the sweet peas.

Take Chow's advice to water down commercial broth, if you go that route. I didn't for my first batch, which made for a very oily soup when combined with the whole tablespoon of butter the original recipe suggests. I recommend halving the fat and using home-brewed broth (or watered down store-bought) for a less greasy mouthfeel (ew…I said mouthfeel).

Now for the variations. I've made this soup about five or six times since Easter when it made it's debut (to raves). After a couple of batches, I started changing up the veg and the herbs, and it just kept being fantastic, like changing the curtains when you want to freshen up the living room. The variations are listed below the recipe.

I finally get it. Soup is easy, delicious, and versatile, and except for the eating out part, 8 million New Yorkers can't be wrong.

~~~~

If this recipe floats your boat, paddle on over to:

• Chilled Summer Squash Soup
• Sweet Potato Soup with Swiss Chard
• Vegetarian Miso Soup

~~~

Green Pea Soup
Serves 4–6
adapted from Green Pea Soup from Chow.com

1/2 tablespoon unsalted butter or olive oil
1 medium leek, root trimmed, halved lengthwise, and thinly sliced (white and light green parts only)
2 teaspoons kosher salt, plus more as needed
2 1/2 cups homemade vegetable broth or 1 cup low-sodium store-bought vegetable broth mixed with 1 1/2 cups water*
1/8 teaspoon freshly ground black pepper, plus more as needed
3 cups shelled fresh peas (from about 2 1/2 pounds of peas in their pods) or 16 ounces frozen peas, thawed**
1/4 cup loosely packed fresh mint leaves***
1 teaspoon freshly squeezed lemon juice, plus more as needed
Crème fraîche, optional

1) Heat olive oil or butter in heavy bottomed sauce pan. Saute leek in oil with pinch of salt. Add broth and bring to boil.

2) Add green peas, remaining salt, and black pepper. Return to boil, reduce heat, and simmer for 5 minutes.

3) Remove from heat, stir in mint (or parsley), and allow flavors to meld for 10 minutes or so.

4) Transfer soup to a blender and puree in batches until smooth. Add lemon juice to tasted.

5) Serve hot or cold with a dollop of crème fraîche or a sprinkle of finely chopped mint or parsley.

Broccoli Potato Variation
Makes 6 servings
* 4 cups vegetable broth
** 12 ounces broccoli, chopped + 8 ounces, red bliss potatoes, washed and chopped into 1/8" dice

At step 2, add broccoli and potatoes, remaining salt, black pepper. Return to boil, reduce heat, and simmer for 10 minutes or until potatoes are soft.

Cauliflower Variation
** 16 ounces frozen cauliflower, thawed
***1/4 cup parsley

At step 2, add cauliflower, remaining salt, and black pepper. Return to boil, reduce heat, and simmer for 5 minutes.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Green Pea (four servings): 131.8 calories, 1.9g fat, 5.5g fiber, 6.6g protein, $.78
Broccoli Potato (six servings): 85 calories, 1g fat, 4g fiber, 3.6g protein, $.59
Cauliflower (four servings): 71 calories, 1.9g fat, 3.8g fiber, 3.6g protein, $.73

Calculations
1/2 tablespoon butter: 70 calories, 7.5g fat, 0g fiber, 0.5g protein, $0.08
1 medium leek: 54 calories, 0g fat, 2g fiber, 1g protein, $0.25
2 teaspoons kosher salt: negligible calories, fat, fiber, protein, $.02
2 1/2 cups homemade vegetable broth: 50 calories, 0.25g fat, 0g fiber, 0g protein, $0.48
1/8 teaspoon freshly ground black pepper: negligible calories, fat, fiber, protein, $.02
16 ounces frozen peas: 350 calories, 0g fat, 20g fiber, 25g protein, $2.19
[12 ounces broccoli: 164 calories, 0g fat, 20g fiber, 16g protein, $1.32]
[8 ounces red potato: 140 calories, 0g fat, 4g fiber, 4g protein, $1.00]
[16 ounces cauliflower: 108 calories, 0g fat, 9g fiber, 9g protein, $1.99]
1/4 cup loosely packed fresh mint leaves: 0 calories, 0g fat, 0g fiber, 0g protein, $0.08
1 teaspoon freshly squeezed lemon juice: 3 calories, 0g fat, 0g fiber, 0g protein, $0.00

Note: One teaspoon of crème fraîche per serving adds 7.7 calories and .7g fat.

Green Pea Soup
TOTALS: 527 calories, 7.75g fat, 22g fiber, 26.5g protein, $3.12
PER SERVING (TOTALS/4): 131.8 calories, 1.9g fat, 5.5g fiber, 6.6g protein, $.78

Broccoli Potato Soup
TOTALS: 511 calories, 8g fat, 26g fiber, 21.5g protein, $3.53
PER SERVING (TOTALS/6): 85 calories, 1g fat, 4g fiber, 3.6g protein, $.59

Cauliflower Soup
TOTALS: 285 calories, 7.75g fat, 15g fiber, 14.5g protein, $2.92
PER SERVING (TOTALS/4): 71 calories, 1.9g fat, 3.8g fiber, 3.6g protein, $.73

Read More →

Eggplant and White Bean Soup, Alanis, and Me

In the autumn of 1996, I heard Alanis Morissette’s “Ironic” approximately 12,457,233 times.

(In the years following, the only tunes that came close to that number were the Goo Goo Dolls “Iris,” “Smooth” by Carlos Santana and Rob Thomas, and that godawful Nickelback song that you couldn’t escape if you blew off your ears, stuffed socks in the resulting head wounds, and then set those socks on fire.)

Like every other not-a-girl-not-yet-a-woman at the close of the 20th century, Alanis appealed greatly to me. Her voice was rockin’, her hair was pretty, and I totally let it pass when she mistook irony for sheer bad luck. But even I, a headstrong Labatt’s lover who listened to the first track from Jagged Little Pill as if it held all the secrets of the universe, grew tired of Alanis after awhile. It wasn’t anything she did. It was just … her songs, though strong, were mercilessly overplayed. It got so bad that my friends would switch the radio station when “You Oughta Know” came on, because – really? Dave Coulier? In a theater? Cut. It. Out.

Time passed. I graduated, got a job, started dating this guy. Several guys, even.

And then, years later, right around the time she released her cover of Black-Eyed Peas “My Humps” (a song surely co-written by Satan), I got to digging Alanis again. Like an old friend who had gone away to grad school in Saskatchewan, it was really nice to see her happy, not to mention gleefully taking the piss out of herself. Plus, I don’t think I had heard “Ironic” in about a year, so that helped.

Eggplant is like Alanis.

Hear me out here. About two years ago, it seemed as if every other recipe I tried involved eggplant. Its versatility and low cost were tremendously appealing, as was the idea that it could actually taste good. An eggplant hater early in life, I discovered its purple majesty far too late, and wanted to make up for lost time. After awhile, though, I started getting a little sick of the vegetable, and as a result, didn't go near it – in any form – for months and months.

Then, last week, this recipe for Eggplant and White Bean Soup appeared at stonesoup. Eggplants aren’t quite in season in the U.S., but that creamy, fibery, deeply flavored-looking concoction was just too tempting.

So, I made it last night, following Jules’ original recipe fairly closely, with one big exception: Instead of using the bean juice for the soup broth, I subbed in chicken stock. Not having tasted the bean juice version, I can’t definitively say the stock variation is better, but it was dang good. Dang good. Like, Alanis-good. And with it, I've arrived back in Eggplantville.

Isn't it ironic?

~~~

If you like this, you’ll love:

• Broiled Eggplant Japonais
• Pasta e Fagioli
• Roasted Eggplant Spread

~~~

Eggplant and White Bean Soup
Serves 2 or 3
Adapted from stonesoup.

1 eggplant, sliced in half lengthwise
1 tablespoon olive oil
1/2 large onion, chopped
1 can cannelini or small white beans, drained and rinsed
3/4 cup chicken broth, plus another 3/4 cup set aside
Kosher salt and freshly ground black pepper
1 tablespoon fresh lemon juice

1) Heat oven to 425 degrees F. Line baking sheet with aluminum foil and spray with Pam. Place eggplant cut-side down on foil and bake 25-30 minutes, until eggplant is tender and a little browned on the exposed flesh. Remove from oven and set aside until cool enough to handle.

2) Meanwhile, heat oil in a medium saucepan over medium heat. Add onion and cook until soft and lightly browned, about 15 minutes. Add beans and 3/4 cup chicken broth. Bring to a boil and then simmer for 10 minutes.

3) Scrape insides of eggplant halves into bean mixture. Heat for 1 or 2 minutes. Using a hand blender or a regular blender, puree into desired consistency. (Be very careful if using a regular blender that it doesn’t splash.) Add more chicken broth if you’d like it soupier. Salt and pepper to taste. Stir in lemon juice and serve.

NOTE: This can easily be made into a vegetarian/vegan soup by using vegetable broth. Try it!

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
2 servings: 349 calories, 9.6 g fat, 20.4 g fiber, 19.6 g protein, $1.64
3 servings: 232 calories, 6.4 g fat, 13.6 g fiber, 13.1 g protein, $1.09

Calculations
1 eggplant: 132 calories, 1.1 g fat, 18.7 g fiber, 5.6 g protein, $1.26
1 tablespoon olive oil: 119 calories, 13.5 g fat, 0 g fiber, 0 g protein, $0.10
1/2 large onion, chopped: 32 calories, 0 g fat, 1 g fiber, 0.7 g protein, $0.25
1 can cannelini or small white beans: 385 calories, 0 g fat, 21 g fiber, 28 g protein, $0.79
3/4 cup chicken broth, plus another 3/4 cup set aside: 25 calories, 0 g fat, 0 g fiber, 4.9 g protein, $0.60
Kosher salt and freshly ground black pepper: negligible calories, fat, fiber, and price, $0.02
1 tablespoon fresh lemon juice: 4 calories, 0 g fat, 0 g fiber, 0 g protein, $0.25
TOTAL: 697 calories, 19.1 g fat, 40.7 g fiber, 39.2 g protein, $3.27
PER SERVING (TOTAL/2): 349 calories, 9.6 g fat, 20.4 g fiber, 19.6 g protein, $1.64
PER SERVING (TOTAL/3): 232 calories, 6.4 g fat, 13.6 g fiber, 13.1 g protein, $1.09

Read More →

Veggie Might: Steamed Asparagus - Don't Gild The Lily Shoots

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism. She says: Please delight in these darling lambs from Avillion Farm and my favorite asparagus "recipe" from an April 2009 visit to NC. Veggie Might will return with refreshing new content next Thursday.

Sometimes vegetables should just be left alone.

This past weekend, I spent three glorious days in the North Carolina sunshine with my best friend, A., and her husband and two-year-old. It was little C’s birthday, and I just couldn’t resist a circus-themed party.

Friday night before the big event, A. and I were fixing dinner: something light and fast before the hotdogs, cupcakes, and apple juice to come. A is the manager of the local farmer’s market in her area. One of the perks is first dibs on fresh produce while the farmers set up their stalls.

From her fridge, she pulled out a bundle of perfect, young asparagus stalks: the first of the season and the sweetest I’d ever tasted. We ate the thinnest stalks raw as we washed and snapped off the ends of the rest.

C toddled up and A. gave him a stalk. He took the asparagus and munched gleefully. I’ve never seen a kid eat vegetables like that. (I’ve also never typed the word “gleefully” before, but hey.)

“Sautee or steam?” A. asked.

“Steam,” I replied. It seemed like gilding the lily to put those perfect stems of green spring goodness in oil or butter. Turns out asparagus is a member of the lily family. Who knew? (Well, the people at that link and Mark Bittman.)

As you know, I’m a big fan of sautéing vegetables in garlic. How many recipes have I shared with that step? But even I know when to leave well enough alone.

A. seemed to know just how long to cook the asparagus, but I would have had to get help. I don’t trust myself for two reasons; I get impatient, and I get distracted.

I have no patience for standing over a pot of boiling water, even for a few minutes. After a minute has past, you can guarantee I will have wondered off like a two-year-old to see what else is going on, and then the veggies will have overcooked.

According to Mark Bittman’s How to Cook Everything Vegetarian, asparagus should be boiled in a skillet or steamed in a pan with just a bit of water at the bottom “just until the thick part of the stalk can be pierced with a knife.” Well, just how long is that? It depends on how much you’re cooking, of course. In our case, a bunch of about 20 stalks took 3 minutes to steam. A set a timer which let us wander guilt-free.

They were perfect: tender, slightly crunchy, vibrantly green. I know that, classically, asparagus is served with hollandaise or mayonnaise, but I’ve never understood why. Who thought to drench something so light and delicious with such heavy sauces?

We didn’t even think to salt our Carolina-grown spring bounty. If A. salted the water, I didn’t notice.

Our supper of fresh-from-the-farm veggies was one of the easiest and best meals I’ve eaten in a while. It reminded me that, sometimes, it’s best to let food be itself.

Steamed Asparagus
Serves 3 – 4

20 asparagus stalks
1/2 cup of water

1) Wash asparagus and break off woody ends.

2) Put water in sauce pan. Put asparagus in steamer basket or bamboo steamer and place over sauce pan. (You can also use the Mark Bittman methods above.)

3) Bring water to boil.

4) Steam for approximately 3 minutes or until thick ends of stalks are tender.

5) Dress as desired or eat plain. Plain is good. Really good.

Approximate Calories, Fat, and Price* per Serving
Four servings: 15 calories, .1g fat, $.37
Three servings: 20 calories, .13g fat, $.50

Calculations
Asparagus: 60 calories, .4g fat, $1.50
TOTAL: 60 calories, .4g fat, $1.50
PER SERVING (TOTAL/4): 15 calories, .1g fat, $.37
PER SERVING (TOTAL/3): 20 calories, .13g fat, $.50

*Price is from my local market.

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Green Kitchen: Use-Up-Your-Herbs Cilantro Pesto

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green.

Give me your tired, your poor, your wilted herbage straining for the trash can, the rotting refuse of your crisper drawer. Send these, the yellowing, long-forgotten to me, I will make them into awesome pesto!

That’s what your food processor is saying right now, if it were also the statue of liberty.

Talk about eating and cooking in environmentally friendly ways often comes back to the same ideas – eat local, eat unprocessed, eat happy meat. These are awesome ideas – they connect your kitchen to lovely, independent farms, shortening the distance from the soil to your fridge – but they are also sometimes difficult ideas.

Not everyone has access to greenmarkets. Not everyone has the education or skills to choose or prepare unprocessed foods. Not everyone can afford local, free-range, grass-fed, ethically raised meat. It’s sadly easy to sigh in resignation when we can’t manage those good choices and lose sight of a good choice every single one of us can make.

Do not waste food.

You know what makes a box of Dunkaroos an even less worthwhile investment of raw materials, industrial production, and your dollars? Not eating them! Want to completely negate any power for good contained in that conventionally grown midwinter Peruvian tomato? Throw it out! Wasting food is the surest way to guarantee that its environmental impact is all for naught. It’s also a surefire way to waste your money, too.

Living in a largely Dominican neighborhood means a lot of nice things for me, culinarily, not the least of which is the prevalence of cheap cilantro in the supermarket. It is not local, it is not seasonal, but it is 99 cents a bunch, and tempting to pick up to throw on sautés and in omelets and such.

But let’s be honest – more times than not, that 99-cent bunch of delicious, delicious cilantro sits in my crisper drawer until it is yellow and wilted, and it ends up not in my mouth but in my compost.

This time, I resolved to do it differently. Not to remember to use any of the cilantro for its intended purpose, of course, but to salvage it once it had gone forsaken.

A while back I’d seen a recipe online for cilantro pesto that specifically addressed this forsaken cilantro issue. No surprise, my interest was piqued. What’s that, you say? Pesto can be made with nasty, wilted cilantro? And does not require billion-dollars-a-pound pine nuts? Please, go on!

And go on this recipe did! Cilantro + oil + nuts = pesto! My cilantro wasn’t so much wilted as yellowing (with, okay, a couple of rotten leaves), but I overcame my squeamishness, pulled out the gross stuff, and was left with about two cups worth of usable greenery. “Usable” not really as it was, but hopefully the alchemy of pestoization (yes, that’s a proper use of the Italian root word) would be enough.

And so, dear reader, it was.

~~~

If this looks good, you'll surely adore:

• 156 Cheap, Healthy Recipes for Ten Common Leftover Herbs
• Gingered Carrot Soup with Lime and Cilantro
• Pesto

~~~

Cilantro Pesto
inspired by The Lazy Localvore.
makes about 6 one-tablespoon servings
(quantities are flexible for two reasons – one, so you can suit the recipe to your taste; two, because who knows how much of your languishing cilantro will be salvageable.)

2-3 cups cilantro leaves (& little stems)
1-2 T olive oil
1/8-1/4 cup slivered blanched almonds (or other nut)
1/8-1/4 t salt
dash of garlic powder

Put cilantro, almonds, salt, and garlic powder into bowl of food processor. Process, streaming in olive oil as you go. Pulse until it is a thick paste, with nuts chopped finely but not pulverized. Adjust seasonings to taste.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
60 calories, 5.7g fat, 0.7g fiber, 1.1g protein, $0.22

Calculations
3 cups cilantro leaves: 18 calories, 0g fat, 1g fiber, 1g protein, $0.99
1.5 T olive oil: 189 calories, 21g fat, 0g fiber, 0g protein, $0.12
1/4 c slivered blanched almonds: 155 calories, 13.3g fat, 3.3g fiber, 5.7g protein, $0.15
1/4 t salt: 0 calories, 0g fat, 0g fiber, 0g protein, $0.01
dash garlic powder: negligible calories, fat, fiber, and protein, $0.02
TOTAL: 362 calories, 34.3g fat, 4.3g fiber, 6.7g protein, $1.29
PER SERVING (TOTAL/6): 60 calories, 5.7g fat, 0.7g fiber, 1.1g protein, $0.22

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Sesame Snap Peas and R.I.P. Old Lady Cart (2007-2011)

Yesterday, HOTUS and I hosted (HOTUSted?) our first official family holiday, if you don’t count that one time everyone came over and sang karaoke for Arbor Day. We were celebrating Easter, as well as the debut of our wedding dishes ™, a monumental event in any aspiring adult’s life. My sister and her lovely man friend brought us roses, which were promptly made into a cat appetizer (catpetizer?).

Alas, we were also commemorating the loss of our Old Lady Cart (2007-2011), a beloved and highly useful member of the family. If you’ve ever been to New York, you’ve seen an old lady cart, probably pushed around by a baby boy. (Just kidding.) The four-wheeled device is kind of like a shopping cart, but smaller, more colorful, and incredibly prone to catching a wheel on sidewalk cracks, which then causes it to pitch forward, which then causes you to fall into it (shins first), which then leaves you with a bruise that lasts longer than the Roosevelt presidency. (Franklin Delano, not Theodore No Middle Name).

Our particular Old Lady Cart bit the dust on Saturday, the victim of overloading after a trip to CostCo. What began as, “I’m just getting a hunk of brie for my parents,” turned into, “Why WOULDN’T we want 90 ounces of Palmolive?” The right front wheel snapped 60 blocks north of my apartment, in the rain, after a nasty bump. It wasn’t pretty. And neither was I, at the end of the journey. Badness.

(Also, if the nice man who helped me lug the disabled cart up three flights of subway stairs happens to read this blog – thank you. And I’m sorry I almost dropped it all those times.)

Anyway, back to Easter. We feasted on many delectable hors d’oeuvres, drank much Gruner Veltliner, and dug into a homemade pie from my Ma and Pa, the finest purveyors of homemade pie in three states (Alaska, South Carolina, and Wyoming). But the centerpiece was Dave Lieberman’s Braised Hoisin Beer Short Ribs with Creamy Mashed Yukons and Sesame Snow Peas. It’s neither cheap nor healthy, but sweet Bea Arthur, was it ever good.

Well, I take some of that back. That last part – the Sesame Snow Peas – fall quite nicely into the parameters of this here blog. Due to a mix-up at the grocery story (meaning: I got mixed up), we used snap peas instead of snow peas. No big whoop. Thing still came out dang fine. Crisp, tender, and just the right counter for extra-heavy potatoes and beef.

If you should make it yourself, feel free to reduce the oil, possibly by quite a lot. We used a nonstick skillet, and didn’t need anywhere near the prescribed amount (3 tablespoons). I think about half would do it.

And that’s it. Hope y’all had a happy (also hoppy) Easter, and that your old lady carts live forever. *sniffle*

~~~

If this looks quite tasty, you will most definitely enjoy:

• Broccoli Almond Stir Fry
• Sautéed Shrimp and Asparagus with Sesame Seeds
• Vegetable Lo Mein

~~~

Sesame Snap Peas
Serves 6
From Dave Lieberman.

1 lb. snap peas, washed and thoroughly dried
2 tablespoons vegetable oil
1 tablespoon dark sesame oil
1 teaspoon sesame seeds, toasted if preferred

In a large skillet, heat oils over medium-high heat. Add peas and sauté about 2 or 3 minutes, until they are bright green. Remove to a bowl and sprinkle with sesame seeds.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
99 calories, 7.7 g fat, 2 g fiber, 2.2 g protein, $0.46

NOTE: Honestly, you could probably cut the oil in half and still have a really nice dish here. Give it a shot.

Calculations
1 lb. snap peas, washed and thoroughly dried: 191 calories, 0.9 g fat, 11.8 g fiber, 12.7 g protein, $1.99
2 tablespoons vegetable oil: 265 calories, 30 g fat, 0 g fiber, 0 g protein, $0.18
1 tablespoon dark sesame oil: 119 calories, 13.5 g fat, 0 g fiber, 0 g protein, $0.40
1 teaspoon sesame seeds, toasted if preferred: 17 calories, 1.5 g fat, 0.4 g fiber, 0.5 g protein, $0.17
TOTALS: 592 calories, 45.9 g fat, 12.2 g fiber, 13.2 g protein, $2.74
PER SERVING (TOTALS/6): 99 calories, 7.7 g fat, 2 g fiber, 2.2 g protein, $0.46

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Veggie Might: Creamy, Cheezy, Smoky, Spicy Grits with Kale

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.

This week’s recipe is brought to you by my recent jaunt to my second home state and adjectives.

My boyfriend and I were in North Carolina’s Triangle region this past weekend to visit my best friend A and her hubby J, and to experience the 16th Annual Piedmont Farm Tour, sponsored by the Carolina Farm Stewardship Association.

The farm tour was delightful, informative, and organically delicious. Over two days, we toured four farms despite thunderstorms and tornadoes, which were mercifully to the east and south of us.

You’ll hear more about the farm tour in the coming weeks. In the meantime, I present to you these tasty, comforting grits that are helping me recover from travel and resume the swing of city life.

Grits is a versatile side dish that is traditionally served with breakfast, but makes a marvelous alternative to potatoes or rice with supper. I picked up a big bag of hominy grits at the Piggly Wiggly in Pittsboro, but it also comes in white and yellow corn varieties.

I ask only three things of grits: be creamy, be cheesy, and be spicy. Hot sauce takes care of spicy, and any good Southerner serves grits with a bottle of Tabasco or Texas Pete on the table. Creamy can be satisfied with butter and milk or their nondairy counterparts. I use a little nonhydrogenated vegan margarine and a splash of soy milk.

Cheesy is a trickier proposition if you're steering clear of dairy products, which I try to do for the most part. Once in a while I'll splurge on a little cheese, but for everyday eating, I avoid it. A few sprinkles of nutritional yeast does the job of adding the tang of cheese, as well as B12 vitamins.

For an extra punch of nutrition, I chose kale for its heartiness and texture. Kale stands up to the porridge and won't disappear like more delicate greens. And since no Southern dish is complete without a hamhock or or slab of bacon, I subbed my new favorite vegetarian alternative: smoked paprika. It adds a subtle hint of smoky flavor and leaves the pigglies still wiggling.

From now on, I'll ask four things of my grits. But no worries; they're up to the task.

~~~

If you dig this xx, you may also dig:

• Pan-American Grits with Quinoa
• Tofu Veggie Scramble
• Quinoa-Millet Mushroom Risotto

~~~

Creamy, Cheezey, Smoky, Spicy Grits with Kale
Serves 6

1 pound kale, washed, destemmed, and chopped
1 teaspoon olive oil
3–6 cloves garlic, crushed and chopped
2–3 tablespoons water

1 1/3 cups hominy grits
5 1/3 cups boiling water
1 tablespoon soy milk
2 tablespoons nutritional yeast
1 tablespoon nonhydrogenated vegan margarine
1 tablespoon smoked paprika
1 tablespoon salt
black pepper to taste
hot sauce to taste

1) Wash, remove stems from kale, and chop. Heat olive oil in large heavy bottomed skillet. Cook garlic over medium heat for a minute or two, then add kale by the handful, stirring as it wilts. Drizzle in a couple tablespoons of water, cover, and simmer for 5 minutes. (I like my kale on the crunchy side. Cook a little longer if you like yours softer.) Set kale aside.

2) In a large sauce pan, bring 5 1/3 cups water to a rolling boil. Slowly pour in grits while stirring. Mix in soy milk, vegan margarine, nutritional yeast, smoked paprika, salt, and black pepper. Reduce heat to medium-low and continually stir grits for 5 minutes, or until desired consistency is reached.

3) Fold in sauteed kale and serve hot with a dash of with hot sauce alongside baked tofu or scrambled eggs.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
188.5 calories, 3.8g fat, 1.8g fiber, 2.7g protein, $.48

Calculations
1 pound kale: 198 calories, 0.4g fat, 0g fiber, 0g protein, $1.74
1 teaspoon olive oil: 39.6 calories, 4.6g fat, 0g fiber, 0g protein, $0.03
3 cloves garlic: 12 calories, 0g fat, 0g fiber, 0g protein, $0.04
1 1/3 cups hominy grits: 682 calories, 5g fat, 11g fiber, 16g protein, $.20
1 tablespoon soy milk: 5.4 calories, 0.3g fat, 0g fiber, 0g protein, $0.02
2 tablespoons nutritional yeast: 94 calories, 1.4g fat, 0g fiber, 0g protein, $0.66
1 tablespoon nonhydrogenated vegan margarine: 100 calories, 11g fat, 0g fiber, 0g protein, $0.12
1 tablespoon smoked paprika: negligible calories, fat, fiber, protein, $.02
1 tablespoon salt: negligible calories, fat, fiber, protein, $.02
black pepper to taste: negligible calories, fat, fiber, protein, $.02
hot sauce to taste: negligible calories, fat, fiber, protein, $.02
TOTALS: 1131 calories, 22.7g fat, 11g fiber, 16g protein, $2.89
PER SERVING (TOTALS/6): 188.5 calories, 3.8g fat, 1.8g fiber, 2.7g protein, $.48

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Curried Pumpkin Hummus: For Certain Tastes

In some ways, recipes are a lot like bands. There are many, like mac-n-cheese and the Beatles, that everybody loves. There are others, like liver-n-onions and Michael Bolton, that a bold few will admit to even liking. And finally, there are the rare recipes/bands that you dig with your whole heart, but know that only a few like-minded others will appreciate. Like Curried Pumpkin Hummus and Concrete Blonde.

Concrete Blonde was a late-80s/early-90s alt-rock group that boasted a frontwoman by the name of Johnette Napolitano, undoubtedly one of the greatest rock singers on Earth. Unfortunately, they had a tendency towards melodrama, and weren’t very adept at writing hooks. So CB had a huge hit, “Joey,” along with one or two smaller ones, and then pretty much disappeared. (Though, I do think they play occasional reunion shows.)

For me, Johnette’s voice - a husky, powerful, once-in-a-blue-moon instrument – usually trumped the band’s shortcomings. For others, "Joey" was the limit of their interest. Not that there's anything wrong with that. I loathed Led Zeppelin for many years before "Over the Hills and Far Away" overcame that last lingering antipathy. (Also, we saw Robert Plant at a Knicks game once, and it was awesome.)

And so it is with Curried Pumpkin Hummus, from Diane Morgan's Skinny Dips. I liked it, HOTUS was ambivalent, and I couldn't see my mom digging it at all.

First off, it's not a strict hummus. In fact, calling it Curried Pumpkin Chickpea Dip might be more accurate, since "hummus" usually connotes lemon and tahini. Second, the pumpkin is the dominant flavor, overwhelming both the honey (okay) and curry (say wha?). This appeals to me, but pumpkin pie haters, beware. Third and finally, it's atomic orange in hue, which could turn off less adventurous palettes. (On the other hands, kids might go nuts for it, and the dip is perfect for Halloween.)

So, there you have it. You might like CPH. You might not. Try it while listening to "Tomorrow, Wendy" and get back to me.

~~~

If this looks dang tasty, you might also enjoy:

• Guacamole Bean Dip Mashup
• Light Tomato Sauce
• Seven-Layer Taco Dip

~~~

Curried Pumpkin Hummus
Makes 11 servings of 1/4 cup each
From Skinny Dips by Diane Morgan.

1 tablespoon olive oil
2 cloves garlic, minced
1 tablespoon curry powder
1 1/2 tablespoon honey
1 (15-ounce) can chickpeas, drained and rinsed
1 (15-ounce) can pumpkin puree (not pumpkin pie mix)
1 1/2 teaspoon minced ginger
1 1/2 teaspoon kosher salt

1. Heat oil in a small nonstick pan over medium heat. Add garlic and cook until just fragrant, 30 to 60 seconds. Add curry powder. Cook, stirring constantly, until everything is combined and fragrant, about 60 additional seconds. Add honey and stir until combined. Set aside.

2. In a food processor, puree chickpeas. Add pumpkin, ginger, salt, and garlic mixture. Puree. Adjust seasoning. Serve immediately or put in refrigerator so flavors can meld. Serve.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
72 calories, 2 g fat, 4 g fiber, 2 g protein, $0.27

NOTE: All nutritional calculations were provided by Diane Morgan. Only the price numbers are my own.

Calculations
1 tablespoon olive oil: $0.10
2 cloves garlic, minced: $0.08
1 tablespoon curry powder: $0.11
1 1/2 tablespoon honey: $0.22
1 (15-ounce) can chickpeas, drained and rinsed: $0.75
1 (15-ounce) can pumpkin puree (not pumpkin pie mix): $1.59
1 1/2 teaspoon minced ginger: $0.10
1 1/2 teaspoon kosher salt: $0.02
TOTAL: $2.97
PER SERVING (TOTAL/11): $0.27

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Artichoke Pesto Dip and Mah Favorite CHG Recipes

We like cooking. And food. And, as of today, we here at CHG have something like 430 recipes in our archives. Leigh, Jaime, Rachel, and I have all tried them at least once. But there are only a few – maybe a dozen or so – I make with any regularity. Part of this is because constant experimentation with new dishes doesn’t leave a lot of time to go back and enjoy old favorites. The other part: these dozen are so tasty, I need to have them all the time.

They are:

• Easy Vegetarian Bean Chili
• Gingerbread Oatmeal
• Macaroni and Cheese
• Macaroni with Broccoli and Chickpeas
• Oatmeal with Soy Sauce, Sesame Oil, and Scallions
• Pasta with Asparagus and Mushrooms
• Pasta with Mushrooms, Peppers, and Onions
• Roast Chicken with Two Lemons
• Roasted Brussels Sprouts
• Roasted Eggplant Spread
• Sweet Lassi
• White Bean Dip

(NOTE: Carbs much?)

That last one – White Bean Dip – I make it more often than anything else on this blog, with the possible exception of Oatmeal with Soy Sauce, Sesame Oil, and Scallions. The dip is a fabulous alternative to hummus, and about a million times cheaper. Basically, all you need is a can of small white beans, five minutes, and a food processor. (Actually, you don’t even need the food processor. A potato masher and some good upper body strength is just the ticket.)

But? Thanks to Diane Morgan’s Skinny Dips, which came out late last year, there may be a new dip in town. Artichoke Pesto Dip is the name of the usurper, and though slightly pricier, it is a bowlful of pure joy. I want to spread it on toast. I want to spread it on pasta. I want to spread it on my taste buds, so each may know the joy of artichokes, lemon, Parmesan, and various sundries.

It will be on this list soon.

~~~

If you dig this dip, you’ll surely dig:

• Grasslands Herb Salsa
• Pesto
• White Bean Dip

~~~

Artichoke Pesto Dip
Makes 1 cup or 8 (2 tablespoon) servings
From Skinny Dips by Diane Morgan

1 (15-ounce) can artichoke hearts packed in water, drained
1/4 cup grated Parmesan cheese
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon chopped fresh parsley
1 small clove garlic, minced
3/4 teaspoon kosher salt
a few grinds black pepper

1) Place artichoke hearts in a food processor. Pulse a few times, until rough-chopped.

2) Add Parmesan, olive oil, lemon juice, parsley, garlic, salt, and pepper. Pulse until dip reaches consistency you like. Serve with tortilla, pita, or what have you.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
48 calories, 3.9 g fat, 1 g fiber, 2 g protein, $0.41

NOTE: Author Diane Morgan calculated the nutrition numbers in Skinny Dips, so only the price is listed here. Also, I added more Parmesan to my version, which was very nice, as well.

Calculations
1 (15-ounce) can artichoke hearts packed in water, drained: $2.29
1/4 cup grated Parmesan cheese: $0.45
2 tablespoons olive oil: $0.10
1 tablespoon lemon juice: $0.33
1 tablespoon chopped fresh parsley: $0.10
1 small clove garlic, minced: $0.04
3/4 teaspoon kosher salt: $0.01
a few grinds black pepper: $0.01
TOTAL: $3.33
PER SERVING (TOTAL/8): $0.41

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Veggie Might: Love Your Vegetables—Broccoli Almond Stir-fry

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.

Gentle readers, I’m still crying into my keyboard over the outpouring of generosity you displayed yesterday. Aline’s kitchen is going to be so rad. My heart is bursting, and you will be hugged if we ever meet face-to-face.

Now let me pull myself together so we can talk broc. A few posts ago, I challenged myself to investigate new ways to cook veggies and learn a little about how to prepare them to maximum awesomosity. To this end, I checked out two books from the library: Barbara Kafka’s Vegetable Love and Leanne Kitchen’s The Produce Bible.

I had the pleasure of hearing Ms. Kafka speak about James Beard a couple years ago, and I remembered her witty, charming style, sharing anecdotes about the innovator of American cooking. Vegetable Love has that same easy charm, while maintaining its old-school sensibility, in the manner of Beard and Julia Child, who never met a vegetable that didn’t benefit from a heavy dose of butter, cream, or pork fat. It’s only a cookbook for vegetarians or vegans if you’re okay doing recipe renovation.

But! I love her devotion to classic methods and technique and the book’s Cook’s Guide section; it’s got awesomosity! Each vegetable is listed alphabetically with its varieties, along with preparation, cooking, and storing methods. She even gives a few tips for creating your own recipes. Now I know everything about vegetables.

The Produce Bible is a beautifully photographed modern tribute to fruits and vegetables, and features two recipes per selection, along with a brief write up about basic uses, prep, and cooking methods. Plus, vegetarian cookbook hero Deborah Madison wrote the intro, so it’s riding on some veg cred.

Armed with a little BKafka knowledge (use a vegetable peeler on broccoli stems! the average broccoli head weighs 1 1/2 pounds!), a tasty looking recipe from LeanneK (Broccoli and Almond Stir-fry!), and a glorious, green head of broccoli, I made a side dish to die for supper twice this week. Bonus: No extra ingredients were purchase in the making of this dish.

Fast, easy, and super tasty, CB has already requested further repeat performances. He’ll get no arguments here. Broccoli and Almond Stir-fry has maximum awesomosity.

~~~~

If you fancied this recipe, your sensibilities may be delighted by:

• Cauliflower with Ginger, Garlic, and Green Chilies
• Smokey Mustard Greens
• Steamed Asparagus

~~~

Broccoli and Almond Stir-fry
Serves 3
From The Produce Bible by Leanne Kitchen, slightly modified

1 teaspoon coriander seeds, crushed
1 head broccoli, about 1 1/2 pounds, cut into florets
1 teaspoon olive oil
2 tablespoons slivered almonds
2 cloves garlic, crushed and minced
1 teaspoon ginger, grated
2 tablespoons red wine vinegar
1 tablespoon soy sauce
2 teaspoons sesame oil
1 teaspoon tahini or 1 teaspoon toasted sesame seeds

Note: The rapid pace once cooking starts makes it essential to have all your ingredients prepared before you begin.

1) Cut the broccoli into florets on the small side for faster cooking. Save the stems for another dish or soup stock. Give the coriander a mash in a mortar with a pestle, or if you’re me, in a shallow bowl with the bottom of a glass; a coarse crush is what we’re looking for here. If you have whole almonds on hand, chop about 12 of them for slivered almonds. Crush and mince the garlic, and grate the ginger. Remember, freezing the ginger in advance makes it a bazillion times easier to grate.

2) Combine, in a small bowl or glass measuring cup, red wine vinegar, soy sauce, sesame oil, and tahini. (If you’re using sesame seeds, sprinkle them on as a garnish.) Wisk to combine and set aside.

3) In a large, heavy-bottomed skillet or wok, heat the olive oil over medium heat; add the coriander and almonds, and stir until the almonds are golden-brown, about 1 minute.

4) Toss in garlic, ginger, and broccoli, with a splash of water if necessary. Cook for two minutes until broccoli is bright green and tender. Remove from heat. Pour dressing over broccoli and toss to combine.

5) Serve immediately with rice pilaf and a revived love of flowering cabbage.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
138 calories, 7.6g fat, 7g fiber, 6.7g protein, $.66

Calculations
1 head broccoli: 164 calories, 0g fat, 20g fiber, 16g protein, $1.50
1 teaspoon coriander seeds: negligible calories, fat, fiber, protein, $.02
1 teaspoon olive oil: 40 calories, 4.6g fat, 0g fiber, 0g protein, $0.03
2 tablespoons slivered almonds: 81 calories, 7g fat, 1.5g fiber, 3g protein, $0.08
2 cloves garlic: 4 calories, 0g fat, 0g fiber, 0g protein, $0.01
1 teaspoon ginger: 2 calories, 0g fat, 0g fiber, 0g protein, $0.02
2 tablespoons red wine vinegar: 6 calories, 0g fat, 0g fiber, 0g protein, $0.20
1 tablespoon soy sauce: 11 calories, 0g fat, 0g fiber, 0g protein, $0.04
2 teaspoons sesame oil: 79.2 calories, 9.24g fat, 0g fiber, 0g protein, $0.06
1 teaspoon tahini: 27 calories, 2g fat, 0.5g fiber, 1g protein, $0.03
TOTALS: 414 calories, 22.8g fat, 22g fiber, 20g protein, $1.99
PER SERVING (TOTALS/3): 138 calories, 7.6g fat, 7g fiber, 6.7g protein, $.66

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Cranberry Bulgur Wheat Pilaf, a.k.a. Bulgur Wheat is the Best

I have a new obsession: Buffy the Vampire Slayer.

Okay, two new obsessions. The first is the Joss Whedon series, which HOTUS and I have somehow missed entirely up until now, and which we are loving like one would love unlimited mimosas or the first hydrangeas of spring. I suddenly get Sarah Michelle Gellar, and see why one might consider three-foot-two-inch Seth “Scott Evil” Green a sex symbol. Also, Alyson Hannigan’s hairdresser has to call me immediately.

The second obsession is bulgur wheat. It’s not nearly as witty, and the DVDs are much harder to collect, but over the last few months, the stuff has become one of my favorite things on earth.

A briefing: Bulgur wheat is a chewy, nutty, slightly sweet whole grain. High in fiber and protein, it’s an excellent substitute for quinoa, brown rice, and other whole grains. I always buy Bob’s Red Mill brand, which is quick cooking, fairly easy to find, and reasonably priced. The only thing wrong with the food, is that I constantly get the name wrong, typing it as “wheat bulgur.” (Oh, the hijinks we get into here.)

I’ve made this fabulous grain into casseroles. I’ve made it into salads. I’ve made it into chicken burgers (recipe coming later today on Serious Eats). And now, I’ve made it into this pilaf, from Moosewood’s Simple Suppers. So. Good.

HOTUS and I just arrived home from a weekend away, and didn’t have many (read: any) fresh vegetables lying around. We did, however, have dried cranberries, an orange, a lemon, and a couple of walnuts. Those are the main flavor components of this sweet side dish, though rosemary, onions, and garlic all play supporting roles. Assembled, it’s worthy of a weeknight dinner, weekend guests, or even … stay with me here … Thanksgiving. (Seriously, this would totally work as an alternative to stuffing. Cross my heart, hope to meet some pilgrims.)

Whether or not you decide to give this dish a try (you should, though), I suggest at least buying a big bag of bulgur wheat. If nothing else, you can throw it at your Buffy marathon every time David Boreanaz attempts an Irish accent.

~~~

If you’d like to make sweet sexy talk to this, you’d flip for:

• Black-Eyed Pea Salad
• Creamy Parmesan Orzo
• Lemony Couscous Chickpeas

~~~

Cranberry Bulgur Wheat Pilaf
Serves 4 to 6 as a side dish
Adapted from Moosewood Restaurant Simple Suppers: Fresh Ideas for the Weeknight Table

2 tablespoons olive oil
1 cup chopped onion
3 garlic cloves, minced
Pinch of salt
1 orange
1/2 teaspoon dried crumbed rosemary or 1 1/2 teaspoons chopped fresh rosemary
1 1/2 cups wheat bulgur
1 1/2 cups water or chicken stock or vegetable stock
1/2 cup dried cranberries
1 tablespoon fresh lemon juice
1 tablespoon soy sauce
1/3 cup chopped walnuts, pecans, or almonds
Kosher salt and freshly ground black pepper

1) Heat olive oil in saucepan over medium heat. Add onions, garlic, and pinch of salt and sauté onion is soft, about 10 minutes.

2) While onion is cooking, zest and juice the orange. Add zest, rosemary and wheat bulgur to onions. Cook 1 minute, stirring frequently. Add orange juice, water/stock and cranberries. Stir to combine. Drop heat to low, cover, and cook 10 to 15 minutes, or until wheat bulgur is softened. (It should be chewy, but not crunchy.) If not fully cooked by the end, add 1/4 cup water and give it another few minutes.

3) Kill heat. Stir in lemon juice and soy sauce. Add walnuts. Stir. Salt and pepper to taste. (Salting this correctly will make a ton of difference.) Serve.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
4 servings: 412 calories, 14 g fat, 13.1 g fiber, 10 g protein, $1.10
6 servings: 275 calories, 9.4 g fat, 8.7 g fiber, 6.6 g protein, $0.73

NOTE: I used water instead of broth, fresh rosemary, Bob’s Red Mill Quick Cooking Bulgur Wheat, and walnuts. The calculations reflect that.

Calculations
2 tablespoons olive oil: 239 calories, 27 g fat, 0 g fiber, 0 g protein, $0.20
1 cup chopped onion: 67 calories, 0.2 g fat, 2.2 g fiber, 1.5 g protein, $0.40
3 garlic cloves, minced: 13 calories, 0 g fat, 0.2 g fiber, 0.6 g protein, $0.12
Pinch of salt: negligible calories, fat, fiber, and protein per serving, $0.01
1 orange worth of zest: negligible calories, fat, fiber, and protein per serving, Free
1 orange worth of juice: 39 calories, 0.2 g fat, 0.2 g fiber, 0.6 g protein, $0.33
1 1/2 teaspoons chopped fresh rosemary: negligible calories, fat, fiber, and protein per serving, $0.33
1 1/2 cups wheat bulgur: 840 calories, 3 g fat, 42 g fiber, 30 g protein, $1.36
1 1/2 cups water: negligible calories, fat, fiber, and protein per serving, Free
1/2 cup dried cranberries: 182 calories, 0.7 g fat, 5 g fiber, 0.2 g protein, $0.50
1 tablespoon fresh lemon juice: 4 calories, 0 g fat, 0 g fiber, 0 g protein, $0.30
1 tablespoon soy sauce: 8 calories, 0 g fat, 0.1 g fiber, 1 g protein, $0.09
1/3 cup chopped walnuts, pecans, or almonds: 255 calories, 25.4 g fat, 2.6 g fiber, 5.9 g protein, $0.75
Kosher salt and freshly ground black pepper: negligible calories, fat, fiber, and protein per serving, $0.01
TOTAL: 1647 calories, 56.5 g fat, 52.3 g fiber, 39.8 g protein, $4.40
PER SERVING (TOTAL/4): 412 calories, 14 g fat, 13.1 g fiber, 10 g protein, $1.10
PER SERVING (TOTAL/6): 275 calories, 9.4 g fat, 8.7 g fiber, 6.6 g protein, $0.73

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Veggie Might: Recreating Comfort Food—Deconstructed Vegan Pot Pie

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

There are a few comfort foods from childhood I’ve still never gotten around to vegetarianizing, and chicken pot pie has been one of them. My mom was not a “from scratch” cook, so I didn’t have a platform to jump from; and remembering how much I loved those individual frozen chicken pot pies has been enough to sustain me all these years.

Then in December, The Kitchn posted a recipe for a vegan pot pie that’s been haunting my dreams. It has everything: golden-brown tofu cubes in place of chicken, a savory broth of nutritional yeast (nooch) and soy sauce, peas and carrots, and a flaky crust that would make Mrs. Swanson cry.

But I’ve been working hard lately to rein in my waistline, and the last thing I need is another pie in my repertoire. I started thinking: “What if I take this bad boy apart and make it with a grain, like millet? Then I could call it Deconstructed Vegan Pot Pie, like I’m a fancy food person, and save about 20 grams of fat.” So I did that, and it was one of the best things I’ve ever put in my mouth. CB agreed in his typically dry fashion, “This tastes just like pot pie. The tofu is surprisingly like chicken. It’s really good.”

There were a few deviations from the original recipe, aside from scratching the crust. I swapped out the mirepoix (onions with carrots and celery) at the saute stage for just onions and used frozen mixed vegetables (carrots, peas, green beans, lima beans, and corn) instead of just peas. You can use whatever vegetables your heart desires; fresh or frozen, it’s your call. Next time, I would add broccoli to the mix. I also upped the nooch by a teaspoon and ditched the salt. It’s plenty savory to my taste.

Just about any grain would work too. Millet is stubborn, being birdseed and all, and takes no less than 35 minutes to cook and at least a 2:1 water to grain ratio. To substitute another grain, just modify your cooking time and liquid amounts accordingly, throw your veg in during the last five minutes of cook time, and you’re golden. Quinoa, cous cous, or amaranth would make terrific substitutions.

There’s no crust to contend with, so you could feasibly make this one-pot dish on a weeknight for supper, though it does take about an hour; and the leftovers are divine if you have any. I wrangled a serving for lunch the next day, and, it smelled so good, I was threatened with theft.

Deconstructed Pot Pie is firmly in the both the comfort food and healthy food rotations. Mrs. Swanson, you’ve been replaced.

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If you dig this recipe, point your shovel toward these treasures:

• Savory Squash Pie
• Smokin’ Summer Stir-Fry
• Vegetarian Shepherd’s Pie

~~~

Deconstructed Vegan Pot Pie
Inspired by Vegan Pot Pie from The Kitchn
Serves 3 to 4

1/2 cup millet
8 ounces extra firm tofu, pressed and cubed to 1/4” dice
1 teaspoon extra virgin olive oil
1 small onion, chopped
3 cloves garlic, crushed and minced
1 red potato, diced
1 tablespoons nutritional yeast
2 tablespoons soy sauce
1 1/2 cups vegetable broth
1 1/2 cups water (or more as necessary)
2 cups frozen mixed vegetables, like peas, carrots, and green beans
1 teaspoon dried thyme, crushed
black pepper to taste

1) Using a large skillet, brown cubed tofu in teaspoon of oil. You may need a bit more oil depending on the type of skillet you’re using. A well-seasoned cast iron skillet or nonstick skillet will require only about a teaspoon. When tofu is golden brown, stir in onion and garlic, and cook until onion is translucent.

2) Add potato, soy sauce, and nutritional yeast, stirring occasionally until potato is just cooked through. Drizzle in a bit of water as necessary to keep things moving. Your kitchen should be smelling great.

3) Pour vegetable broth and 1 1/2 cups of water into mix and scrap anything stuck from the bottom of the pan. Stir in millet and crushed thyme, and bring to a boil. Reduce heat, bring broth to a simmer, then cover and cook for 35 minutes. Peek in and stir occasionally, adding more water if necessary. There should always be enough broth to just cover the millet.

4) After about 35 minutes remove lid and add frozen vegetables. Replace lid and cook for another 5 minutes until the vegetables are tender and millet is fluffy. When the vegetables are cooked to your liking, remove from heat and give a couple grinds of black pepper and a dash of salt if necessary. (I found the soy sauce/nooch combo to be enough saltiness.)

5) Spoon the deconstructed pot pie bowls for a comforting supper. Serve warm with a green salad and expect a hug.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
3 Servings: 340 calories, 11g fat, 10g fiber, 28g protein, $1.12
4 Servings: 255 calories, 8g fat, 7.8g fiber, 21g protein, $.84

Calculations
1/2 cup millet: 378 calories, 4g fat, 8.5g fiber, 11g protein, $0.42
8 ounces extra firm tofu: 250 calories, 12.8g fat, 16g fiber, 64g protein, $0.80
1 tablespoons olive oil: 120 calories, 14g fat, 0g fiber, 0g protein, $0.08
1 small yellow onion: 20 calories, 0g fat, 0g fiber, 0g protein, $0.25
3 cloves garlic: 12 calories, 0g fat, 0g fiber, 0g protein, $0.04
1 small red potato: 56 calories, 0g fat, 1.6g fiber, 1.6g protein, $0.40
1 tablespoon nutritional yeast: 47 calories, 0.7g fat, 0g fiber, 0g protein, $0.33
2 tablespoons soy sauce: 16 calories, 0g fat, 0g fiber, 2g protein, $0.12
1 1/2 cups vegetable broth: 30 calories, 0g fat, 0g fiber, 0g protein, $0.29
2 cup frozen mixed vegetables: 90 calories, 0g fat, 5g fiber, 5g protein, $0.60
1 teaspoon dried thyme leaves: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
1 teaspoon black pepper: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
TOTALS: 1019 calories, 33g fat, 31g fiber, 84g protein, $3.37
PER SERVING (TOTALS/3): 340 calories, 11g fat, 10g fiber, 28g protein, $1.12
PER SERVING (TOTALS/4): 255 calories, 8g fat, 7.8g fiber, 21g protein, $.84

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Roasted Red Potatoes - The Easiest Recipe of Them All

Every now and then, we get a question from someone just learning to cook, asking which dishes we would suggest for beginners. My first answer is usually Lobster Thermidor a Crevette with a mornay sauce, served in a Provencale manner with shallots and aubergines garnished with truffle pate, brandy and with fried egg on top and spam guacamole. Always edible and frequently divine, it’s tough to mess up, being a no-cook dish with four or five key ingredients. Plus, people love people who make guacamole. If the last census is to be believed, guac is responsible for 30% of all pregnancies, second only to playing Barry White albums on repeat.

But this post isn’t about guacamole. (Fooled you!) It’s about other stuff, starting with the rest of the easy recipe list. After guac, it goes like this: refried beans, eggs, salsa, banana ice cream, chili, soup, and finally, the reason we’re all here today, roasted potatoes.

Practically effortless and more reliable than even a good bra (trust me, guys), roasted potatoes are an all-natural alternative to frozen fries, tots, and various ephemera. The high temperature and longer cooking time produces soft and tender insides with a crisp outer skin, just like nature and the cavemen who invented fire intended. Children and non-children alike love roasted potatoes, and the spuds are suitable for, really, any kind of meal. Serve them for breakfast, second breakfast, brunch, lunch, dunch, dinner, or as a midnight snack, making sure you turn the oven off before you hop into bed with your bounty.

For everyday roasting, I dig red potatoes, though russets (Idaho) and Yukon golds are also quite nice. But reds - velvety with a skin that caramelizes ever-so-slightly - reds are a treat on par with good magazines at the dentist’s office, or your professor canceling a final because his kid got a carrot stuck up his nose. (Note: This actually happened.)

This recipe for Roasted Red Potatoes is about as basic as it gets. You can add some chili powder, cayenne, or minced herbs for effect (rosemary is suggested here), but there’s no real need unless you’re feeling inspired. Though I’ve never had any leftovers, I presume they’d hold up when reheated, and could provide an excellent base for home fries.

To sum: easy, tasty, versatile, healthy, and cheap (which: forgot to mention). Maybe they should be #1 on that Beginners list.

~~~

If these look like you’d have a bunch, then complete your easy meal with:

• Chicken and Mushroom Marsala
• Golden Shredded Brussels Sprouts
• Strawberry Rhubarb Crumble

~~~

Roasted Red Potatoes
Serves 4

2 pounds (about 4 medium) red potatoes, scrubbed
2 tablespoons olive oil
1 1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 tablespoon minced fresh rosemary (optional)

1) Set rack in the middle of the oven and preheat to 400°F. Line a baking sheet with tin foil and spray with cooking spray.

2) Cut potatoes in half lengthwise. Cut each half in lengthwise again. Cut each quarter into slices, from 1/2-inch to 3/4-inch in width.

3) In a medium bowl, combine potatoes, olive oil, salt, pepper, and rosemary if using. Stir thoroughly to combine. Pour on to baking sheet in a single layer, making sure to spread potatoes out so they roast and don’t steam.

4) Cook 20 minutes. Stir potatoes. Cook an additional 15-20 minutes, until sides are browned. Remove and serve hot.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
223 calories, 7 g fat, 3.9 g fiber, 4.3 g protein, $0.54

Calculations
2 pounds (about 4 medium) red potatoes: 653 calories, 0.9 g fat, 15.4 g fiber, 17.1 g protein, $1.94
2 tablespoons olive oil: 239 calories, 27 g fat, 0 g fiber, 0 g protein, $0.21
1 1/2 teaspoon kosher salt: negligible calories, fat, fiber, and protein, $0.01
1/2 teaspoon freshly ground black pepper: negligible calories, fat, fiber, and protein, $0.01
TOTAL: 892 calories, 27.9 g fat, 15.4 g fiber, 17.1 g protein, $2.17
PER SERVING (TOTAL/4): 223 calories, 7 g fat, 3.9 g fiber, 4.3 g protein, $0.54

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Veggie Might: Love Your Vegetables — Smokey Mustard Greens

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.

I don’t feel like I’m eating vegetables if I’m not eating leafy greens. Though corn will always be number one in my heart, greens are my favorite everyday vegetable. Depending on the variety, you’ll find vitamins A, C, E, and K, along with iron, calcium, magnesium, manganese, and folate in significant quantities per serving of leafy green. (If you’re concerned about calcium, forget the yogurt and make yourself a batch of collard greens.)

When it comes to the leafies, I’m not picky, though if you pin me down I’ll choose Swiss chard for its brightly colored stems and delicate flavor. The half-Southerner in me loves collards and turnip greens too; and I’ll always delight in a dish with kale or an arugula salad.

I was craving the hearty bite of kale when I picked up a bunch mustard greens last week at the market. The lighter green and less hefty leaves were stashed under the “kale” label. A few glances around the produce section indicated the store was out of kale and trying to trick me with mustard greens; so I went with it.

I sautéed my unintended take in my usual olive oil, onion, garlic way. The resulting side dish was far from a disaster, but it came out more bitter (bitterer) than I recall mustard greens being. They weren’t dandelion greens, people.

A few days later, I remembered Lidia Bastianich’s method for taking the edge off broccoli rabe, which is to let the veg simmer in water for a few minutes after a quick sauté. What if I applied this technique to mustard greens?

A miracle. With a smidge of smoked paprika (or liquid smoke) for that Southern flavor, mustard greens have never tasted better. CB and I had them with our Middle Eastern tapas plate and I’ve had them again with lunch for a few days. They just keep getting better.

This little adventure has inspired me to learn new (and proper?) ways of cooking vegetables, especially greens. I filled up my library hold list with vegetable-specific cookbooks this week in anticipation, so, look out for more straight-up veg from me in the coming months. And, if you have any tips for cooking greens, give me a shout in the comments. I’m always looking for new excuses to buy kale.

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If this recipe floats your boat, paddle on over to:

• Collard Greens and Black-eyed Peas
• Sweet Potato and Swiss Chard Soup
• Kale and Root Vegetable Salad

~~~

Smokey Mustard Greens
Serves 4
Inspired by Lidia Bastianich’s Broccoli Rabe with Oil and Garlic

16 ounces mustard greens (about 8 cups), washed, woody stems removed, and torn
2 teaspoon olive oil
1 small onion
6 cloves garlic
1/8 to 1/4 cup water
1 teaspoons smoked paprika
1 teaspoons salt
1 tablespoon black pepper

1) In a large heavy bottomed skillet, like cast iron, sauté onion in oil for two minutes until soft. Add garlic, paprika, salt, and pepper. Stir and cook for one more minute.

2) Add mustard greens by the handful, stirring until they are coated with spices and begin to wilt.

3) Once all greens have been added to the pan, add water, cover, and simmer for about five minutes. Remove cover and cook one or two more minutes.

4) Serve alongside any entree, but don’t be surprised if the greens are the star of the meal.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
60 calories, 2.3g fat, 4g fiber, 4g protein, $.48

Calculations
16 ounces mustard greens: 112 calories, 0g fat, 16g fiber, 16g protein, $1.49
2 teaspoons olive oil: 79.2 calories, 9.24g fat, 0g fiber, 0g protein, $0.05
1 small onion: 20 calories, 0.1g fat, 0g fiber, 0g protein, $0.25
6 cloves garlic: 24 calories, 0g fat, 0g fiber, 0g protein, $0.07
1 teaspoons smoked paprika: negligible calories, fat, fiber, protein, $.02
1 teaspoons salt: negligible calories, fat, fiber, protein, $.02
1 tablespoon black pepper: negligible calories, fat, fiber, protein, $.02
TOTALS: 235 calories, 9.25g fat, 16g fiber, 16g protein, $1.92
PER SERVING (TOTALS/4): 60 calories, 2.3g fat, 4g fiber, 4g protein, $.48

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