Vegetable Quinoa Chili

Who doesn't love chili? The classic can be pretty heavy in saturated fat and calories, not to mention overly seasoned with salt. This is as close as you can get to chili perfection without sacrificing your body for your love of food. Don't get me wrong - I'm all about indulging but doing it the right way with some modifications allows you to still get all of the satisfaction from your very favorite foods without putting your levels on the chopping block. And this recipe can be modified even further to make it just right for you no matter what your restrictions or requirements are. 

Basically, I used red quinoa instead of ground beef or turkey, and the addition of crumbled tofu or TVP will take the texture up a notch. I used pinto beans but of course kidney or black will work. The secret is getting lots of textures in there so that it's thick and chunky and full of a variety of vegetables. This is gluten free, and could easily be vegan without the yogurt on top. Coconut yogurt works pretty good for that. I'll let you in on a little secret though. This can be made on the fly by using a can of Amy's Vegetable Chili as a base and adding your own embellishments! Using a can of low sodium chili as a base provides a solution when you're in a time crunch, but the one made from scratch looks and tastes identical. You will be making it with all of the same ingredients anyway!

INGREDIENTS

1|2 of a yellow onion, diced

2 large carrots cut into 1|4 inch chop (or sweet potato or butternut squash)

5 large cremini mushrooms, thick sliced

2 cloves of garlic, minced

2 ribs of celery, minced

10 -15 grape tomatoes, halved (or a can of tomatoes with their juices)

1 T tomato paste

1|2 - 3|4 cup vegetable stock or filtered water

1|2 c red quinoa, cooked

1|2 crumbled tofu or TVP (textured vegetable protein) - optional

1 can pinto, kidney or black beans

chili powder 

smoked paprika

cumin

sea salt + pepper

olive oil

nutritional yeast always!

fresh chopped cilantro

greek yogurt or sour cream

DIRECTIONS

Warm some olive oil in the bottom of a medium to large sauce pan. Add the onions, carrots and celery. Cook 7 - 9 minutes until they start to brown. Add the mushrooms and the garlic. Cook 5 - 6 minutes until the garlic is fragrant. De-glaze the bottom of the pan with a splash of water or stock until all of the fond is pulled from the surface. That's the delicious brown stuff! Add the rest of the liquid, the quinoa and the beans and the tomatoes. Cook until thickened about 5 minutes, then add all of the seasonings except the cilantro and the yogurt. Cover and simmer another 10 - 15 minutes or so. Adjust the salt and pepper before serving. If you don't like cilantro, parsley is also very good. Top with a spoonful of yogurt and the fresh herbs. Serve with crunchy corn chips or warm corn bread!

ENJOY!

Sprouted Green Lentil Hummus

A word on sprouting and soaking your legumes. This practice will make them more user-friendly by leaching out the complex, indigestible sugars and the phytic acid that are found in most of them. These are the most difficult forms of vegetables for the human digestive system to break down. When you don't soak them, these sugars remain intact in the large intestine where bacteria ferment them and create carbon dioxide and hydrogen - the two main components of gastrointestinal gas. 

There a few kinds of legumes that do not need to be soaked, however. This includes lentils, aduki beans and split peas. These varieties are perfect for sprouting though, which enriches their nutritional profiles by increasing their protein content while decreasing starch and shortens their cooking time. 

To properly soak hard beans, rinse well and soak overnight in enough filtered water to cover the top by at least 1|4 inch. Drain the soaking liquid off and cook them in fresh water. This will also make the minerals more bioavailable. For this recipe, I sprouted the lentils for 24 hours, then cooked them in a little salted water until most of the liquid was absorbed, and drained the rest. 

INGREDIENTS

1 cup green lentils

1 large tablespoon of raw tahini (sesame butter)

1|2 lemon, juiced

1 large clove of garlic, minced

1 - 2 T good quality olive oil

1 T filtered water

cumin

smoked paprika

freshly chopped cilantro (parsley is a fine substitute if you prefer it)

SERVE WITH

toasted pita wedges or your favorite chips

assorted crudite

crumbled feta cheese

fresh greens

DIRECTIONS

Cook the sprouted lentils at a 2:1 ratio for about 20 - 25 minutes, until tender. Drain off any excess liquid that remains. Let them cool for 15 minutes. Add them to your blender with the remaining ingredients and season with sea salt at the end. Blend until thick and creamy. Garnish with extra smoked paprika and some whole leaves of cilantro. This makes a perfect appetizer dip or on a sandwich with your favorite embellishments. 

ENJOY!

Butternut Bisque with Kale Cream, Pepitas + Smoky Mushrooms

This might be the most gorgeous soup I've ever made. The intense color - blocking turned out so good and only works this well when the consistency of the two layers are thick enough not to mix when you pour the cream on top just before serving. The addition of toasted pepitas, cremini mushrooms and smoked paprika put the entire thing over the top. This can be made vegan by using coconut milk instead of dairy milk. It is delicious both ways! The kale cream is also delicious over pasta, rice or quinoa with roasted butternut squash for a variation. I've also used it in lasagna, as a flatbread pizza sauce and as a creamy dressing on a winter salad. Experiment!

INGREDIENTS
For the soup:
1 butternut squash, peeled, de-seeded and cubed
1 cup coconut milk or vegetable stock
1|2 medium yellow onion, sliced
olive oil
sea salt + black pepper
nutritional yeast
pinch of cayenne
a little grated nutmeg
toasted pepitas are pumpkin seeds
sliced cremini mushrooms
1 clove of minced garlic

For the kale cream:
8 large leaves of kale, washed, deveined and chopped
1|4 shallot, diced
1|2 - 3|4 cup coconut milk
pinch of sea salt

DIRECTIONS
Preheat your oven to 375 degrees. Toss the cubed squash and sliced onion in a bowl with a drizzle of olive oil, seasoned with salt + pepper. Roast on a sheet pan for about 30 minutes, shaking the pan half way through to ensure even cooking, until they are golden and fragrant. Remove the pan from the oven and scrape everything into a blender. Add the nutritional yeast, cayenne and the nutmeg. You could also add it directly to a soup pot with the coconut milk or stock and use an immersion blender. Blend until thick and creamy. Adjust the liquid so that it is not too thin or the cream will not sit on top and you'll get a murky blended effect instead. Return the soup to the pot.

Start making the kale cream by adding all of the ingredients to a second small pot and cook until just tender and the kale is bright green. If you overcook this step, the kale can become bitter. While this is cooking, gently saute the mushrooms and garlic, season with salt + pepper. Blend the kale cream in the blender (rinse it out first) or with the immersion blender. It should be thick as well. Build your bowl by ladling in the soup first. Gently and slowly pour or spoon some of the kale cream on top. Gently set the mushrooms in the middle and top with the pepitas  and smoked paprika. These layers should sit one right on top of the other for maximum wow factor and to get the color - blocked effect.

ENJOY!!

Mercury Retrograde 2015 | Outlines, Highlights and Insights

This time last year, I explained what exactly happens out there when Mercury retrogrades. Instead of going over all of that again, I'm going to jump into what this particular year holds for three transits of retrograde we will go through this annual cycle. You can hop over to my previous post here to get a quick overview of the scientific explanation of retrograde. The important thing to know about approaching these phases are the themes of each, how it affects you and with a little guidance, the ways to prepare before they start and how to utilize your energy when you're there.

That said, most people would prefer to "sleep" through retrograde because we often feel bombarded by conflict and frustration. But, it's really a magical opportunity to energetically capitalize on what the universe is handing us. Turning conflict into growth is truly a learned behavior that takes a bit of mental agility and commitment. Meditation is a powerful form of practice. The mind is a generous organ that responds to patterns of behavior. Re-routing the pathways inside of it requires something of us - a dedication to make a change so that we act instead of react. Reacting is a defense mechanism whereas acting is a form of initiative.

Retrograde brings us closer to spirit because it activates our right brain - our lunar self - and heightens our senses and awareness. We are likely to be more mistake - prone due to its' "wobbly axis" disposition and if we approach these phases with smart caution, we can safely and effectively navigate the underworld zone. Literally, this is the house in your natal chart where Mercury retrogrades. Remember to wrap up solar, left - brained activities and gather information to bring down into your cave for a spell. It's your free ticket to be more eccentric. Some of our best work can be made here. Shine a light on your demons and your darkness. You will come out brighter than ever.

Transit periods for 2015:

• January 21 - February 11: Mercury Retrograde in Aquarius: Clear the air everywhere. Build sturdier bridges or make repairs to them. Travel and commerce work well together and provide lasting results for future success. Make a talisman, an altar or medicine bag during this re-boot. Problem solve without bias. Critical thinking can yield good writing. You will dance with the devil's advocate from a distance, including heated debates that could trigger a knee-jerk reaction. If you can find what house on your natal chart the Sun and Mercury are conjunct, this will be where your conflict will originate. Power through and don't take it personal.
• May 18 - June 11: Mercury Retrograde in Gemini: Take a second look at tending the fires of all relationships. Redefine your support systems. Tighten all of the bolts, replace the stripped ones. Look even deeper at your relationships with children, whether they are your own or not. This is a good time to study something and redirect your energy mentally which will sturdy up the body for going direct. Frustration and inflammation surrounding conflict has the potential to unhinge you if you don't stay grounded. Focused meditation and mental strength training are called for. When left to it's own devices, the mind can exit the building without reason. Create or re-write a mantra and say it every day until this cycle passes. It will keep you in tune with the linear process between your thought and your action.
• September 17 - October 9: Mercury Retrograde in Libra: Renew your vows with yourself and your self care routine. Start a red hot love affair with all of you all over again. This phase centers on relationships and the quality of communication we have with them. Are they open or closed? Fluid or Strained? Active or static? Create new creative outlets. Design, build, invent, re-make, re-do, remodel. Start projects that reflect beauty. Take your creative process to a new level. Construct a ladder to your higher self and climb it with purpose. Access the 5D by making it to the top with a fresh perspective on your place in the world. This defines your relationship to other living things, your mirror.

In close, find the medicine behind these energetic time-outs. Go inside and pad yourself from the negative flares of others. Absorb them with integrity, clarity and educated responses. There is always more to learn from conflict and problems. We always make it to other side with new tools to use. We just have to dig a little to find them.

NAMASTE!

Salmon Croquettes with Caesar + Tomato Medley

These little salmon cakes are so tasty served so many ways. You can easily substitute shrimp or tuna for an equally healthy variation. I love all three and the ingredients are virtually the same. When using canned fish, which will be the centerpiece of this dish, always choose a high quality brand because you will really taste the difference. Organic, wild - caught varieties are fish that have bred in their natural habitat as opposed to farm - raised where their reproductive cycles have been manipulated for breeding purposes. You can find low sodium varieties that are packed in olive oil or water, which will always be better for you as you can control the amount of salt. These are great for breakfast, lunch or dinner. Serve them accordingly and always with something raw for optimal digestion. For example, they go well with oven roasted potatoes and sliced avocados for breakfast, a light and flavorful salad like this for lunch or with steamed green beans, kale or spinach or squash for dinner. Quinoa, rice and millet make perfect, healthy accompaniments. You can also make these into burgers and serve them on your favorite bun with lettuce, tomato, red onion and a dijon mustard. I dressed this salad with my homemade caesar dressing. I included the recipe for that as well.

INGREDIENTS

1 six - eight ounce can of good salmon or tuna drained and flaked

( diced, cooked shrimp will also work )

1 large egg

1|2 cup gluten free bread crumbs

2 - 3 sprigs of minced green onion or thinly slice a shallot

1|4 c diced sweet red bell pepper

handful of chopped celery leaves or 1|4 diced celery ribs

fresh chopped parsley

juice of 1|2 lemon

1 T nutritional yeast

1 T dijon mustard

crushed red pepper or cayenne to taste

salt + pepper

olive oil for frying

DIRECTIONS

Mix everything into a large bowl. Adjust the bread crumbs accordingly if it seems to wet to form into patties that will hold their shape. Form into discs to fit your preference. Smaller ones are good on salads and with other vegetables but wider and thinner is best for a burger. Warm some olive oil in a saute pan on medium high heat. Fry each one about 5 - 6 minutes on each side until crisp and golden brown. Drain them on a paper towel and let them cool a minute just before serving.

ZIPPY CAESAR DRESSING

1 egg yolk

2 T of Vegenaise ( vegan mayo ) or greek yogurt for something tangy

1 T dijon mustard

1 clove of minced garlic

3 - 4 tablespoons good olive oil

2 anchovies ( optional )

pinch of cayenne 

salt + pepper to taste

METHOD

Put everything into a blender and 1 T of the olive oil. With the motor running, slowly drizzle in the olive oil which will begin to emulsify and become creamy. Add more if you want a thinner dressing, or less if you want it thick. When all of the oil is incorporated, the dressing is ready to serve and will keep in the refrigerator for about a week or so. 

ENJOY!!

Green Eggs and 'Ham'

Here's a healthy deviation to your morning scramble that will maximize the nutritional profile while minimizing calories and saturated fat, keeping you full and focused all morning long. My favorite substitution for meat ( ham in this case ) for nearly any recipe is a hearty brown mushroom. They absorb what ever you cook them with and they will develop a deep, satisfying flavor by using roasted garlic, smoked paprika and black pepper. The real trick to getting a healthy scramble is by substituting one of the yolks for a spoonful of greek yogurt and using fresh avocado and nutritional yeast in place of cheese. Adding lots of vegetables will obviously drive up the fiber and mineral content while filling you up without adding heavy animal products. One egg white contains 17 calories, while a whole egg has 70. One yolk isn't a big deal but when you omit the others, it keeps the saturated fat to a bare minimum while still giving you some good protein, which you certainly need in the morning to jump start your metabolism. I used kale but you can substitute spinach or swiss chard if you prefer.

INGREDIENTS
2 green onions, chopped, white ends omitted
5 spears asparagus, chopped leaving the tips whole
2 - 3 cremini mushrooms or a portobello, sliced
big handful of kale, stemmed and chopped
fresh jalapeno, minced ( or crushed red pepper to taste )
half of a ripe avocado
2 -3 eggs, one yolk and the rest whites
1 tablespoon plain greek yogurt ( optional )
roasted garlic powder
smoked paprika
nutritional yeast
sea salt + black pepper to taste
olive oil

DIRECTIONS
Whisk together one whole egg and 1 or 2 additional whites. Whisk in the greek yogurt and set aside. Warm a saute pan to medium and add the olive oil. Add the asparagus and the mushrooms and the jalapeno if using. Season them with salt + pepper, a sprinkle of the garlic and the paprika. Let them go for about 5 - 6 minutes. Add the kale and the green onions and 1/2 teaspoon nutritional yeast. Cover the pan for about 2 minutes just enough to steam the greens. Pour this mixture off into the bowl you will be eating out of. Return the pan to medium and add a little more olive oil or butter or ghee. Add the eggs and stir constantly until just scrambled. Season to taste and pour them on top of your vegetables. Top with fresh avocado slices and parsley.

ENJOY!

Cauliflower Curry with Red Quinoa and Crispy Tempeh

I know I just posted a curry recipe in my last post but if you read it, you'll understand my winter love affair with curry spices and it's cousins. It's warm, stimulating and linear with my dosha, vata. My palate goes through chapters and phases like other areas of my life, and I don't really crave curry any other time of the year. I can eat at the Thai restaurant whenever but I am seasonally drawn to make at home when I run colder than usual and I physically need those warming, herbal blends. One of my favorite memories is with my sister Amanda. She loves Thai food too and we would always dine together when she would visit from California. She's an Okie transplant and one very talented quilter - visit her site LOFIGIRL to see all of her amazing work! So this recipe is an adaptation from the hippie famous Moosewood Cookbook which I've had since I was 19. It's my favorite, worn - in recipe guide for vegetarian dishes. Seriously though, ANYONE can make this dish. It isn't complicated or fussy. You need a blender for the curry paste but if you don't have one, you can make it in a bowl. Simple ingredients that are super good for you. It's affordable to recreate, not cheap. These things are easy to find and you can make a million other delicious variations with them!

This recipe serves 4. Double the vegetables if you want to serve more. The paste recipe makes extra anyway and it can be stored in a jar in the refrigerator for later use, like sautes, dressings, salads or bakes.

INGREDIENTS

1|2 head organic cauliflower, separated into smallish florets

2 carrots, peeled and medium diced

1|2 yellow or white onion

2 - 3 cloves garlic

1|4 jalapeno or a pinch of coarse red flakes

1 - 2 potatoes ( sweet or yukon gold ) par boiled and set aside

3 cremini mushrooms 

handful of kale, chopped or chiffonade 

parsley and | or cilantro

plain, greek yogurt

toasted cashews 

pan fried tempeh or tofu or add chickpeas to the end of your saute

1|2 cup red quinoa or brown rice or millet, cooked

CURRY PASTE

1|2 cup plain, unsweetened shredded coconut

1|4 cup raw cashews, dry toasted

1 T raw sesame seeds, dry toasted

1 T whole mustard seed or mustard seed powder

1|2 t cumin

cayenne to taste 

2 cloves chopped garlic 

1 T fresh ginger, peeled and minced

big pinch allspice or cloves

1|4 c raw nuts - preferably cashews, but peanuts will work

1|2 cup filtered water as needed to make a good paste

*put everything in the blender, adding the water gradually, using just enough to make a paste and get everything moving. Store the leftover paste in a glass jar in the refrigerator. 

DIRECTIONS

Start cooking your grain in a medium saucepan, whether that's quinoa or brown rice or millet. Start your saute with the onions and carrots in a little olive oil until tender, about 10 minutes. Warm some olive oil in another pan. Cut your tempeh or tofu into rectangles and fry for 7 minutes on one side, then turn. Don't stir! On the second side, hit it with some Braggs or coconut aminos or tamari or soy sauce. It will season your tempeh or tofu and deglaze the pan, making it easier to turn. Add the cauliflower and mushrooms to the onions and carrots and cover. Add a splash of water if you're seeing brown on the bottom of the pan. That's deglazing. It's the good stuff - it's called 'fond' and you want to pull it up off the bottom to season your saute. Water or stock will 'deglaze' the pan and bring it from the surface for you. After about 10 minutes, stir in 2 tablespoons of the paste and a little water. Cover and simmer for another 10 minutes. Take off the lid and turn off the heat. Stir in the kale and parsley.  

Serve by putting a small, mounded spoonful of quinoa onto the plate. Press down gently in the middle. Place the curry inside the well and garnish with fresh chopped cilantro if you like it ( which you should learn to if you don't! ) and greek yogurt and toasted cashews, peanuts or pine nuts.

ENJOY!!