Kitchen Sink Kitchari (an Anti-Candida Stew)

These days, I can’t think of a single person I know who isn’t stressed.  I mean, with all our modern amenities, our time-saving devices, our plugged-in technology, most of us are still plagued with a constant sense ”never enough” or “not up to snuff.”  And I’m not too proud to admit that I myself am probably preternaturally sensitive to stressors in my life.  In fact, it’s possible that I react just a wee bit more forcefully to stress than the average person. Truth be told, I find it downright impossible to cope some days.  Oh, all right, fine; I admit it:  I’m basically a slobbering mass of quivering kanten who’s totally incapable of coping with excess pressure.  (I mean, do you know anyone else who had to quit meditation because it was too stressful?)

It’s not as if most of us can just take off for a few weeks to our  spectacular retreat in New Zealand when we feel overwhelmed by life’s little curve balls (how lovely for you that you could, though, Shania).  Some, like the HH, play records (as opposed to CDs) to de-stress; others play with their home décor, wardrobe or hairstyle. Some play the clarinet.  And then there are those who simply play around. 

Me, I like to play in the kitchen.

Throughout my recent hiatus from the blog, I kept encountering interesting recipes or ideas for baked goods and my hands would itch to get back to cooking.  There’s something immensely soothing about swishing a wooden spoon over and over through a clear, fragrant broth, or chopping mindlessly as carrots are transformed into mounds of tiny, uniform cubes on the cutting board.

But what to cook? As I mentioned last time, I’ve embarked once again on an anti-candida diet for a few weeks, which means my diversions in the kitchen will have to comply with the guidelines of that eating plan. For those who aren’t familiar with it, the anti-candida diet is basically a nutritional means to reduce the candida albicans yeast that’s present in and around us all the time, but which occasionally multiplies out of control in certain people (those with compromised immune systems, those with blood sugar issues, those with hormonal imbalances, etc.)   My personal weakness is an addiction to sweets; sugar is the number one preferred vittle for those microscopic opportunists.  

In order to reduce the number of candida organisms down to a “normal” level, the anti-candida program (I’ll just call it ACD from now on) commonly recommends cutting out any foods that could potentially feed the yeast or encourage it to grow.  In its most stringent form, the diet would eliminate:

• anything containing any kind of sugar (cane, high fructose corn syrup, brown sugar, maple syrup, honey, brown rice syrup, etc.–plus fruits, fresh and dried);
• simple carbohydrates, which convert to glucose very quickly (flours, pasta, bread, muffins, cakes, cookies, pies, tarts, biscuits, crackers, cornstarch and similar starches, and any other baked goods of any kind; candies, chocolate, ice cream, pudding, anything candy-like; white potatoes, white rice and any other white grains)
• foods that contain mold or fungus or encourage it to grow (yeast is a fungus, after all): mushrooms, peanuts, cashews, melons, cheeses;
• the most common allergens or foods that could cause allergic responses (which trigger the yeast): dairy, eggs, shellfish, peanuts, tree nuts, and soy foods;
• foods that are fermented or might encourage fermentation (on which yeast feeds): alcohol, vinegars, all condiments (no ketchup, sorry); soy sauce, etc.
• anything artificial, processed, containing chemicals or additives, imitation or artificial seasonings and flavorings and colorings;
• pop, fruit juice, presweetened drinks, coffee, tea.

Right about now, you may be wondering, “what the heck CAN you eat??”  Good question.  The basic list of “permitted” foods is actually shorter than those that are prohibited.  Still, there’s quite a bit left that’s both tasty and nourishing:

• all vegetables except very high-glycemic ones (such as white potatoes, corn, etc.)
• whole, gluten-free grains (brown rice, quinoa, millet, amaranth, teff, etc.)
• beans and legumes
• some nuts and most seeds
• water
• natural, cold-pressed oils (especially olive oil)
• a bit of lemon juice
• stevia (a natural herbal sweetener that doesn’t affect blood sugar levels)

I was leafing through the book that became my ACD Bible when I was first on the diet about 10 years ago (called The Complete Candida Yeast Guidebook), and I have to admit I began to despair a little.  Life without pancakes on Sunday mornings?  Life devoid of fresh, juicy fruits? Life sans a little tipple on occasion?  How would I cope?  What could I eat when the HH and I went out to dinner?  What would I do when my friends invited me to Starbucks to catch up?  It was starting to feel mighty stressful around here.  So I exhibited my usual reaction when I’m feeling stessed:  I got into the kitchen when I couldn’t stand the yeast. 

After consulting with a few classmates currently practising as holistic nutritionists, I was reassured that the ACD diet had been revised in recent years.  Considered unduly restrictive (you think??) it’s since been amended to better reflect current trends in the fields of nutrition and scientific research.  Apparently, some sweet foods can now be included as long as they’re low on the glycemic index or GI (which means they don’t raise blood sugar levels very quickly). A low GI denies the yeast its main source of nutrition–glucose. In other words, this time round, I can include most nontropical fruits (such as apples, some pears, berries, or peaches) in my menus, as well as minute amounts of agave nectar, a natural sweetener that’s also low-glycemic. 

Scanning the ingredients of my refrigerator for inspiration, the first thought that occurred to me was to cook up some kitchari.  This Ayurvedic cleansing stew is a flexible recipe that always features rice, mung beans, and certain spices; beyond that, anything goes. It seemed perfect for that little flock of cauliflower florets waiting patiently to make themselves useful. There was also a lone sweet potato perched on the counter (the only survivor of the Sweet Potato and Ginger salad I made the other day), so those were my veggie choices, but you can use whatever you like or have on hand. The HH thinks this dish bears an unfortunate resemblance to Klingon gach, but I love its mushy, nubby base and nourishing, comforting broth.

The stew simmers gently for almost an hour, infusing your entire home with the fragrant, soothing aromas of Indian spices as it bubbles.  It may have been intended as a cleansing stew, but that doesn’t mean it’s devoid of flavor.  One serving of this, and your stress will evaporate, right into the swirling plumes of steam emanating from your bowl. 

Since the mung beans feature so prominently in this dish, I’m submitting it to Susan of The Well Seasoned Cook for her second My Legume Love Affair event.

Kitchen Sink Kitchari (loosely adapted from this recipe)

I soaked the rice and beans overnight before cooking, but that step is optional.  If you don’t soak your beans overnight, use the quick-soak method:  cover with boiling water, bring to the boil, and let sit, covered, for an hour.  Then drain and cook as you would pre-soaked beans.

1 cup (240 ml.) brown basmati rice

3/4 cup (180 ml.) mung beans

2 Tbsp. (30 ml.) coconut oil

1 large onion, chopped

2 cloves garlic, minced

1-inch (2.5 cm.) piece ginger, peeled and grated fine

1/4 tsp. (1 ml.) ground cloves

1/4 tsp. (1 ml.) ground fennel

1/2 tsp. (2.5 ml.) turmeric

1 tsp. (5 ml.) cinnamon

1/3 cup (80 ml.) fresh cilantro, chopped

2 Tbsp. (30 ml.) finely grated coconut

7-8 mint leaves, chopped

3 cups (720 ml.) water

1 tsp. (5 ml.) sea salt

2 cups (480 ml.) chopped cauliflower florets

1 medium sweet potatoe, peeled and diced

Soak the mung beans and rice in a pot of room temperature water, covered, overnight.  Drain.

In a large pot or dutch oven, sauté the onion and garlic in the coconut butter. Add the ginger and spices and continue to cook for another minute.

Add the rice and beans with the water and cook for 30 minutes, until rice is soft.  Add the vegetables and continue to cook until the sweet potato is soft, about 20 more minutes.  Season with salt to taste.  Makes 6-8 servings.  May be frozen.

Wait No Longer: Sweet Potato, Quinoa and Black Bean Bites

 

[Ooh, look at those widdy bits of black bean and sweet potato in there!  Who could resist?]

Even as I slog through my pile of assignments and tests, I’ve been sneaking in here to read everyone’s comments, with much gratitude.  Thanks so much for the “ooomph” I need to complete all this work, and your wonderful support!  You are THE BEST.

And since my willpower for staying away from the blog is about as good as my willpower for staying away from chocolate, here I am again–but only today, and then it’s back to the books.  Why am I popping in, you ask?

Well, since so many of you asked about these squares, it felt shameful to keep you waiting for a recipe that isn’t even mine!  Those Sweet Potato, Quinoa and Black Bean Bites that people are drooling over (and which I ate for breakfast the other day, heated up–divine!), are an easy-peasy adaptation of this recipe. 

I basically followed the recipe verbatim, though my version of breadcrumbs was a fresh piece of spelt sourdough bread ground up in the food processor (for gluten-free squares, use a piece of GF bread, or GF breadcrumbs).  I also used organic ketchup rather than tomato paste, fresh cilantro, and omitted the caraway seeds.  Other than that, I patted the mixture into a lightly greased 9 x 9 inch pan and let it bake until dry and firm on top.  Cooled it completely, then cut into little squares, which I placed gingerly on a baking sheet and re-heated until the outsides were a bit crispy.  Honestly, these are fantastic.

Now go enjoy some SPQandBB bites until I get back!

A bientôt,

xo Ricki

Hi–and Hiatus

For those of you who drop by DDD regularly, you may have noticed that the frequency of my posts has slowed down considerably of late.  Well, once again, it’s that time of the semester when I’m deep into a marking blitz and consequently feel as if I’m neglecting this blog.  That, paired with an impromptu visit from the CFO this past weekend, and I’m more behind than I’d like to be (to say nothing of having more “behind” than I’d like to have). 

And while I find it frustrating to be sitting on a plethora of photos patiently waiting for blog entries to accompany them, rather than post in haste, I will instead reluctantly bid you adieu for a short while (to return post-haste) as I scramble to complete the work and write up several entries I’m dying to share with you all.  I’ll still be reading all your blogs, however (wouldn’t want to eliminate all my blog-related pleasures during this period!).

I can’t sign off without first sending out a huge “THANK YOU,” though, to both Katy and Destiny for nominating me for the “Brilliante Weblog” award! I am very honored and grateful to be chosen by these two personable and creative bloggers. Thanks so much, you two! 

I know I’m supposed to pass this along to 7 others, and will properly give it some thought during my time away. In the meantime, here are some visual nibbles until I return in a week or two.

For now, have a great end of July, all!

["You're such a spoil-sport, Mum.  Does this mean we don't get to taste-test any more??"]

( From the recent visit with my sister)–Sweet potato, quinoa and black bean bites:

Almond-rice balls:

Gluten-free berries ‘n cream flan:

Birthday cake for a customer’s winsome daughter (sugar free cake and frosting): 

Of course, The Girls will miss you all, too, while we’re all away!

["Mum, we're just so bored when we can't be in the spotlight for a while. . . "]

Lucky Comestible III (4): Lentil Pistachio Patties

[I thought it would be fun to run a little series over here at DDD: I'll profile one one of my favorite foods, or a food that I've recently discovered and enjoyed, over several days.  For this third entry, I'm focusing on Avocados. The series is presented on an occasional (and entirely arbitrary) basis, before I move on to the next lucky comestible. ]

Since today was the first Sunday following my Total Health course (and I promise–that’s the last time I’ll mention it!), I realized it was time to resume my regular Progress Tracker entries. 

It’s been nine whole weeks since I had a regular Sunday weigh-in, so this morning, I donned my sweats and and finally returned to the workout club (Well, hi again, Elderly Gentleman Who Always Wears Black Knee Socks! I’m back, Burly Guy Who Stares at Women’s Breasts Between Sets!  I actually missed you, Septuagenarian Couple with the Matching T-Shirts!).

After completing various stretches and weights, I performed the official post-course, ritual weigh in.  And the result?  After NINE WEEKS of eating healthfully and stepping up my exercise routine (literally–I’ve doubled the amount of walking I do each day since the osteopenia diagnosis), I lost. . . . are you ready for it?  Okay, here goes. . . . I lost. . . . FOUR POUNDS. 

Yep, four. Quatre. 4. Vier. Quattro. IV.  Tessera. FOUR!!!!  In nine weeks.

Lovely, no?  That’s just under half pound a week.  Okay, I suppose that’s not awful considering that the goal of the course was not to lose weight so much as to learn about healthy eating and to undergo an attitude adjustment in that area.  During the course, I consumed just as much (healthy) food as I wanted to and never deprived myself in any way (except during the cleanse week, obviously).  What this means is that I am now exactly back where I started when I began this blog–with 40 pounds to lose to reach my goal.  And while I do feel better since taking the course, that’s simply not acceptable.  Nope.

And so. . . I’ve decided to take up the challenge offered by Gizmar from Equal Opportunity Kitchen, who wrote in her recent comment: “Ok, I’m throwing down the gauntlet - I want to lose some weight - I challenge you to a slim down!!!”  Giz, you’re on! Ah, but how much weight?  And in what time period?  I will contact you so we can work out the details.  But for now, I’ve decided, it’s time to get serious! (Again).  Watch out, excess avoirdupois!  Take a hike, jiggly thighs! Run for the hills, cellulite!  I am  on a mission.

* Sigh. *

(Okay, end of weight rant.  We now return to this week’s regularly scheduled Lucky Comestible.)

One thing I realized while on my cleanse week is that I don’t eat nearly as many legumes as I should.  Sure, if you consider peanut butter and carob, I suppose there’s a regular intake, but in general, my diet is sorely lacking.

As a child, the only beans I was ever served were the canned variety.  Heinz Baked Beans made a quick and yummy dinner, just on their own.  (Of course, my mother bought the “in tomato sauce” flavor so she wouldn’t have to deal with that one pasty, white, slimy chunk of pork fat that always rose to the top of the can.  A few years ago, the HH and I took a course called Mini Med School at the University of Toronto. One evening, we were led down winding, clandestine hallways through an unmarked door into the actual anatomy lab, where we examined formaldehyde-infused hunks of human limbs, their outer layers peeled away to expose the muscles and bones underneath.  One thigh had a rectangular chunk of flesh carved out, the cutout placed neatly on the counter beside it like a rubber bathtub stopper.  Well, that little cube of pork fat looked just like the rectangular hunk of thigh. Good move, Mom.)

When I moved into my very first apartment the summer before my Master’s program began, my father’s housewarming gift to me was a smoked ham. (Not so strange if you consider that he owned a butcher shop–what else would he give me?).  With the help of my trusty Joy of Cooking, I ended up making split pea and ham soup (even then, I couldn’t stomach the idea of an entire piece of ham on its own).  I had just started dating my first true love a couple of weeks earlier (hey, Spaghetti Ears!  How’s tricks?) and he, along with his two room mates, kindly relieved me of any superfluous soup–which, as it turned out, was pretty much all of it.

It’s not that I don’t enjoy bean dishes, either.  It’s just that I never really think to make them.  In more recent years, I’ve amassed a fairly reliable roster of bean recipes that I use on a rotating basis.  There’s hummus, of course, but also sundried tomato hummus and roasted garlic hummus.  Oh, and I can’t forget white bean hummus or fava bean hummus or even no-bean hummus (which, come to think of it, doesn’t really belong in the “dishes with beans” category, does it?). The HH and I also enjoy lentil-spaghetti sauce about twice a year, as well as my version of Tuscan baked beans (with olive oil and sage) and a classic three-bean salad in the summertime. Other than that, though, it’s pretty much hummus all around.

Well, I decided it was time to create something new and interesting with legumes.  In keeping with the focus on avocado, I naturally gravitated toward the green legumes–or, more correctly, “legume”: lentils.  Besides being one of the quickest to cook (they’re done in only 25 minutes, with no soaking required), lentils also provide a substantial contribution to your daily mineral requirements. In addition, they’re extremely high in fiber (both soluble and insoluble, important for healthy cholesterol levels), and they’re known to help keep blood sugar levels steady. Oh, and they taste really good!

I seized the green theme and just ran with it (okay, I kind of “speed-walked” with it), throwing pistachios into the mix as well.  In these patties, the avocado acts as an egg substitute, while the nuts and beans work in tandem to provide a complete protein.  While they’re not overly “meaty” in texture (the outside is crispy while the inside remains soft), these burgers are great either baked or fried, and would probably make a tasty loaf as well.  Just for fun (and because I’m weird that way), I baked half the recipe and browned the other half in a frypan. I have to say that I actually preferred the baked version, which also held its shape better. 

These patties are a great way to subtly add more legumes to your diet. And if you happen to be watching your weight–well, as it turns out, they’re pretty low-cal, too (about 150 calories each patty).  Shall we start with these for dinner, Giz?

Lentil Pistachio Patties

These substantial patties offer a full-bodied flavor with a wonderful protein content, courtesy of the lentils and pistachios. The trio of avocado, olive oil, and pistachio adds richness and a healthy dose of  heart-healthy monounsaturated fats.

1/2 cup (60 g.) shelled natural pistachios

1 medium carrot, trimmed and cut into chunks

1 medium onion, peeled and cut into quarters

2 cloves garlic, roughly chopped

2-1/4 (560 ml.) cups cooked green lentils (about 1 cup dry)

2 small ripe Hass avocados (300-320 g. unpeeled), peeled, pitted and cut into quarters

1/4 cup (60 ml.) ground flax seeds

2 Tbsp. (30 ml.) extra virgin olive oil

1 Tbsp. (15 ml.) tamari soy sauce

1/2 tsp. (2.5 ml.) ground coriander

1 tsp. (5 ml.) ground cumin

1/2 tsp. (2.5 ml.) sea salt

2/3 cup (160 ml.) old-fashioned rolled oats (not instant)

If you’ll be baking the patties rather than frying them, preheat oven to 375F (190 C).  Line a baking sheet with parchment or spray with nonstick spray.

In the bowl of a food processor, whir the pistachios until coarsely chopped. Add the carrot, onion, garlic, and cooked lentils, and process until you have a fairly smooth purée.  Add the remaining ingredients except for oats and process to combine well.

Turn the mixture into a large bowl and stir in the oats. Allow to sit for 5 minutes.

If you’ll be frying the patties, preheat a nonstick frypan over medium heat. 

Scoop about 1/3 cup (80 ml.) of the mixture per patty. 

If frying: Place the patties in the frypan and flatten slightly.  Cook 4-6 minutes per side, until deep golden brown.  Gently remove to a platter or place in hamburger buns with desired toppings.

If baking:  Place the patties on the baking sheet and flatten slightly.  Bake in preheated oven 30-40 minutes, until deep golden brown.  If desired, flip the patties over about halfway through baking (though this isn’t absolutely necessary). 

Serving suggestions:  lettuce, tomato and hummus; sliced red onion, ketchup, and a sprinkling of nutritional yeast; or lettuce, chutney and mustard. 

Makes about 12 patties.  These may be stored tightly wrapped in the fridge up to 4 days (they firm up even more after the first day).  May be frozen up to 3 months.

Other posts in this series:

• Lucky Comestible III: The Perfect Guacamole
• Lucky Comestible III (2): Decadent Chocolate Pâté
• Lucky Comestible III (3): Mango Avocado Salad
• Lucky Comestible III (5): Tropical Lemon-Coconut Muffins
• Lucky Comestible III (6) Meets Flash in the Pan:  Avocado Mayonnaise

 

Flash in the Pan: Spurious Spuds (Cauliflower, Parsnip and Bean Mash)

[I've decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly, or else is so easy to make that no recipe is required.  Here's today's "Flash in the Pan."]

I was seduced by Mark Bittman last week.

Now, hold on a minute–before you go and call the authorities, I should clarify: I’ve never even met the man. I was speaking in the Platonic sense; it was more the ideal of Mark Bittman that seduced me. 

Truth be told, I was already harboring a little crush. You see, a while back when Bittman’s new tome, How to Cook Everything Vegetarian first hit the cookbook scene, the entire blogosphere (and pretty much any place else people consume food) was abuzz about it.  That book was the latest, greatest thing to hit our kitchens!  I had previously whiled away about an hour leafing through Bittman’s earlier oeuvre, How to Cook Everything, during one of my Sunday-morning bookstore browses with the HH.  That day, I lingered between “Cookbooks: General” and “Cookbooks: Heart Healthy” for ages, slowly caressing the pages and batting my eyelashes longingly at every enchanting chapter. I really couldn’t take my eyes off it. 

In the end, I gave myself over to the enticing reviews and alluring recommendations, dove right in and ordered the darn thing straightaway, sight unseen, from amazon.ca.  I mean, how could I not be seduced?

As I discovered during our first meeting (once the book arrived in the mail), it is a very attractive volume (well, more like the entire encyclopedia, actually, at 996 pages long).  The fresh lollipop-lime cover conveys a light, whimsical feel, while the choice to forgo photos (there are detailed line drawings) and expanses of text lend more a of a Joy of Cooking vibe. As many reviewers have remarked, it is a terrific, all-encompassing introduction to the basics of vegetarian cooking: with lengthy lists and detailed instructions, it covers a huge array of basic ingredients, basic methods and basic recipes. But would this be sufficient to sustain a relationship?  Would the recipes have enduring appeal?  And were they recipes I would actually use and enjoy over the long term?

Well, almost immediately, I started having mixed feelings. Because I’m already familiar with vegetarian basics and techniques, I wasn’t much interested in the generic versions of dishes (leek and potato soup, caramelized onions, refried beans, or scrambled tofu.)  However, it was the seemingly endless variaitions on each theme ( eleven rubs and 17 sauces for grilled tofu; or 15 toppings for baked potatoes), as well as some of the more unusual or ingenious combinations, that intrigued me.  Recipes such as Green Tea Broth with Udon Noodles, Nori Chips, Beets with Pistachio Butter, Quinoa and Parsnip Rösti or Chickpea Fondue each scored sticky-note bookmarks, denoting plans for a future kitchen rendezvous. 

One major beef (if I may use the term) I had about the book, however,  was its treatment of desserts: there isn’t a single vegan baked good in all 996 pages. The more indulgent, original dessert recipes (such as Chewy Almond Cherry Cookies, Caramel Walnut Bars, or Boozy Apple Cake) all contain eggs, cream or butter; the vegan desserts, on the other hand, are entirely uninspired offerings like No-Bake Granola Bars (hmm, bet they’re crunchy, too); jellies, or rice pudding. Maybe I’ll need to hold out for How to Cook Everything Vegan for those treats.

The first tête-à-tête with my new beau was a heated encounter in which I cooked Millet Mash, a combination of millet simmered with cauliflower florets, then puréed with roasted garlic to mimic mashed potatoes. Unfortunately, the resultant side dish, while fairly tasty, was a wee bit watery, slightly bland, and almost airy (you can see what it looked like as a side dish to a recent BBQ tempeh I made, at left–tempeh recipe to follow in the near future).  It wasn’t bad, don’t get me wrong; but sparks didn’t fly.   

When this first date didn’t quite live up to my expectations, I decided to seek my own satisfaction in the kitchen (hey, I’m an independent feminist) and created an original version of mock mashed potatoes.  As I was still following the Grain Drain (grain-free detox diet) at the time, I opted for a slightly different blend of ingredients.

I suspected that boiling the cauliflower with the millet had produced those waterlogged florets, so I roasted them this time.  I also discovered one forlorn parsnip in the crisper and roasted it as well, along with 2 cloves of garlic.  Finally, I puréed the resultant mash with some cooked white beans, and ended up with a mixture that was thick, creamy, and richer both in color and flavor than the original combo. Topped with a sprinkling of gomashio, this was truly an irresistible dish. 

Call me fickle, but I fell in love with that cauliflower-parsnip mash on the spot. I scooped up two servings the first night, then returned for more mash passion the next.  And then I cooked it up once more three days after that. 

Another reason to love this dish: it’s actually good for you. Cauliflower is a little-known source of vitamin C (one cup provides 91.5% of the daily requirement!) and parsnips kick in the remainder.  In addition, the white beans I used (Great Northern Beans) are an excellent source of calcium, a mineral I’m seeking these days.  All in all, this was a fabulous dish–and incredibly easy.

As for Bittman, I haven’t broken it off entirely, though I’ll admit the infatuation for my acid-green beau may have abated just a little.  Our short-lived fling wasn’t quite as disappointing as the one with Rocker Guy (he of the black leather pants), but for me, How to Cook Everything Vegetarian was a bit of a tease in the recipe department; it just didn’t provide enough exciting, novel, or foolproof recipes to snag my eternal devotion. 

Despite our rocky beginning, I’m sure we’ll remain good friends. This is still the kind of book I can rely on as a solid kitchen companion, full of serious instructions, reliable tips and honest information. At the same time, I’m keeping one eye open for the next recipe-filled rake that will really take my breath away.  

Oh, and speaking of true loves. . . Happy Father’s Day to all the loving dads out there (”Yes, we second that, Dad!“)

Cauliflower, Parsnip and Bean Mash with Gomashio

This recipe is easy to throw together and produces a smooth, comforting and delicious side dish.  While it does need take time to roast, you can use the extra half hour to attend to other matters, like reading some of the 996 pages in How to Cook Everything Vegetarian.

1/2 large head cauliflower, washed, trimmed, and cut in florets

1 large parsnip, peeled and cut into french-fry sized wedges

2 large garlic cloves, still in papery skins

3/4 cup cooked white beans (Great Northern or navy)

2-3 Tbsp. (30-45 ml.) extra virgin olive oil, divided

freshly ground pepper, if desired

2-3 Tbsp. (30-45 ml.) gomashio, to taste

Preheat oven to 400 F  (200 C).  In a large rectangular pan (a lasagna pan works nicely for this), toss the cauliflower and parsnip with the olive oil (no need to add salt, as the mixture will be covered in gomashio later).  Spread the mixture evenly in the pan, keeping it in a single layer as much as possible.  Place the garlic cloves in the pan.

Bake uncovered for 30-40 minutes, until all the vegetables are very soft and are golden brown in spots.  Remove from pan and allow to cool for about 10 minutes (enough to handle without burning your fingers).

Peel the garlic cloves and place the soft, roasted garlic in a food processor with the other vegetables and any oil that’s pooled in the pan (there may not be any; that’s fine) along with the beans.  Process (in batches, if necessary), until you have a thick, smooth mixture (if the mixture is too dry, add the extra olive oil at this point). 

Scrape the mixture into a bowl and sprinkle with gomashio and freshly ground pepper, if desired.  Serve immediately.  Makes 4-6 servings.

Old Reliables: Salads You Can Count On

Years ago, I visited a career counsellor to determine the profession best suited to my personality (turns out I should have been a Human Resources professional or a researcher). Part of the assessment was a test in which you enumerate your ten most prominent personality traits.  To help me decide, the counsellor suggested I ask friends or family members who knew me well for their ideas, as they’d be better able than I to assess my personality objectively. 

The trait that surfaced most often for me was “reliable.”  It took a while to get over being slightly offended by the label; I’ve since come to understand that ”reliable” doesn’t necessarily equate with “stodgy, boring, predictable.”  Besides, as my HH is fond of saying, it’s just one of my “dog-like qualities.”  (”Not that there’s anything wrong with that, right, Mum?”)

Well, so far this week, “reliable” seems to characterize the foods I’ve been drawn to as well.  For the first few days of the cleanse, I found myself experiencing odd cravings (which might have been alarming if I weren’t past child-bearing age) for raw veggies and other simple, unadorned foods. Curious, since I’m not particularly enamored of salad as a rule (sort of how I feel about Dancing with the Stars: if it’s there in front of me, I can watch it and even enjoy it; but I’d never actively seek it out.)

Of course, if I stopped to think about it, I’d likely discover that a good portion of my typical dinner entrées lack grains, and I generally cook them up without another thought.  So why, now that I’m actually trying to prepare interesting dishes for the Grain Drain, do I seem to be stumped?

Enter old reliables.  You know the type: like that gay pal you had as an undergrad, your perma-date who accompanied you to every important family function or work-related event; like that pair of respectable pumps you store in pristine condition in their original shoebox, just in case you’re summoned unexpectedly to a job interview; or like your most cherished friend, the one you could call without hesitation at 11:38 PM on a weeknight after you learned that Rocker Guy (he of the black leather pants) was returning to his old girlfriend, and you needed a shoulder to cry on (thanks, Gemini I).  In the realm of food, these are my go-to salads. 

These are the salads we consume time and again, making minor adjustments depending on availability of local ingredients, what’s on hand in the kitchen, or shifting tastes as the seasons drift from one to the next. And since they are so familiar to so many of us, I thought I’d collect them here–a trio of fruits, roots and leaves (isn’t that what a panda eats?  Or is it some weird grammatical construction?).

Most of our salads in the DDD household are fairly rudimentary, tried-and-true affairs that probably appear on many of your own tables in slightly varied formats.  Tossed greens, coleslaw, three bean–they’re comfort foods you turn to when cooking feels like an onerous task, the dishes you could whip up without a recipe, the ones that over time, perhaps, become your signature dishes.  Even if they’re tweaked a bit over the years, they still retain their original essence and appeal.  These recipes are as reliable as that newspaper rolled in its heavy, scuffed elastic band, delivered to your front porch each morning; as basic as your little black dress; as comfortable as the warm sand between your toes on a sunny beach. 

First up is a standard greens-and-veggies combo.  This Greens with Hearts of Palm and Pine Nuts is the same salad that accompanied my Sweet Potato and Kasha Burgers a while back, about which some of you expressed an interest.  The colors are remarkably vivid, and for a salad that’s this easy to make, the taste is astonishing.  This is one of my all-time favorite green salads.

I also enjoyed a coleslaw that I’ve been preparing since my twenties.  Originally the recipe of my room mate’s older sister, it was the first in which I’d tasted fruit (raisins) in coleslaw, and I was instantly smitten.  In those days, I made the dressing with a combination of plain yogurt and mayonnaise, but I find that any vegan mayonnaise works just as well.  It provides a lovely tang along with the soft sweetness of chewy raisins and juicy crunch of fresh cabbage. Both refreshing and satisfying!

Finally, I mixed up a three bean salad–you know the one, the centerpiece at all those family Bar B Q’s from your childhood, the same one that occupies a huge bowl on almost every restaurant buffet.  I adapted this one from Chuck and Gurney’s 125 Best Vegan Recipes, as I couldn’t find my original (cadged from another graduate student way back during my PhD). I imagine you could substitute almost any beans you like, but for me, it wouldn’t be “classic” without kidney beans and chick peas.

These are the multiple-encore salads in our house–and you can count on a great performance from all three.

And since Salad Number 3 in the lineup is a perfect choice for Lisa and Holler’s No Croutons Required event (this month, the focus is on soups or salads with beans or legumes/pulses), I’m sending it along there as well. You can check out the roundup after the 20th of the month.

Greens with Hearts of Palm and Pine Nuts

 Because the vegetables here are so radiant on their own, I snapped the photo before dressing the salad.  With so many flavors coexisting in harmony here, the dressing is actually very light. And you can vary virtually every part of the salad: use your favored greens instead of the organic mixed greens; use walnuts or almonds instead of pine nuts; or artichoke hearts for hearts of palm–it all works!

For the salad:

 

about 4 cups organic baby mixed greens, or a similar amount of other greens, torn into bite-sized

pieces 

1 can whole hearts of palm, rinsed

1/4 cup (60 ml.) pine nuts, lightly roasted and cooled

1 cup (125 ml.) grape or cherry tomatoes

1/2 red pepper, cut into 2 cm. squares

1/4 red onion, diced (optional)

1 orange or apple, peeled, cored, and cut into bite-sized pieces

 

Place all ingredients in a large salad bowl.

 

For the dressing:

 

1/4 cup (60 ml.) extra virgin olive oil

3 T. (45 ml.) balsamic vinegar or lemon juice

2 tsp. (10 ml.) agave nectar or 8-10 drops stevia

salt and freshly ground pepper to taste

 

Blend all ingredients in a bowl and whisk until smooth and well-combined.  Pour over salad, toss and serve. Serves 4.

 

Dilly Coleslaw with Raisins and Walnuts

This is a perfect side dish for a Bar B Q or light lunch on a really hot day.  It makes a great partner to classic potato salad.  The fresh dill adds some zest to this classic salad.

 

1/3 small cabbage, shredded or sliced into thin shreds

1 large carrot, grated

1/2 cup (125 ml.) raisins

1/2 cup (125 ml.) walnut pieces, lightly toasted

1/4 cup (60 ml.) fresh dill, coarsely chopped

1/2-3/4 cup (depending on your preference) vegan mayonnaise (or use half mayo and half yogurt)

2 tsp. freshly squeezed lemon juice

sea salt, to taste

 

In a salad bowl, toss together cabbage, carrot, raisins, and walnuts. 

 

In a small bowl, mix together dill, mayonnaise, lemon juice and sea salt.  Pour over vegetables and toss to coat.  Allow to sit for at least 20 minutes for flavors to meld, or refrigerate for 2-4 hours before serving.  Makes 6 servings.

 

Classic Three Bean Salad

adapted from 125 Best Vegan Recipes by Maxine Effenson Chuck and Beth Gurney

 

I love the sharp pungency of the dressing in this salad.  Added fresh mint and tarragon elevates it beyond the buffet table.

 

Salad:

 

1-1/2 cups (375 ml.) dry beans (use 3 or 4 types : I used red kidney, chick peas, and Great Northern beans),

soaked in water overnight, drained, rinsed and cooked until soft–or use 3 cans of prepared beans

1 red bell pepper, diced

1 red onion, chopped or sliced

 

Dressing:

 

2/3 (160 ml.) cup red wine vinegar

1/3 cup (80 ml.) extra virgin olive oil

3 cloves garlic, minced

1 Tbsp. (15 ml.) each chopped fresh cilantro, fresh mint and fresh tarragon (or use other herbs as you prefer)

1-2 tsp. (5-10 ml.) agave nectar (to taste)

sea salt and freshly ground pepper, to taste

 

Make the dressing: in a small bowl, whisk together the vinegar, oil, garlic, and agave nectar; add the herbs and mix well; season with salt and pepper.  Set aside.

 

Make the salad:  Place beans and vegetables in a large salad bowl. Top with dressing and toss well.  Allow to marinate for at least one hour, up to overnight.  Makes 4-6 servings.  Will keep, refrigerated, up to 4 days.