South Western Sweet Potato Skillet

with egg

      It's not that I don't know where eggs come from, but after a lifetime of seeing them neatly organized into convenient  packages of 6 or 12 in the brightly lit refrigerated section of the supermarket, I wasn't prepared for the emotional experience of lifting a freshly lain egg from its nest, and holding it in my hands. The feeling was somewhere between finding an unexpected gift under the tree on Christmas morning, and reaching into the candy jar when no one was looking. I felt exhilarated, wide eyed with wonder, and well - a little bit guilty. I then decided that this egg was given freely, and accepted it with deep gratitude.

Roasted Tomato Soup

     The temperature outside is below freezing today, so I wanted to spend my late morning huddled close to the oven with a cup of tea, and maybe a book, as the kitchen got toasty warm, and filled with the aroma of something delicious. I thought maybe a casserole, or a stuffed squash. But I was also craving soup- you know- a big bowl of hearty soup to warm your bones on a cold day kind of soup. So I turned on the oven, and I made this.

Roasted Tomato Soup With Basil Oil

Sunny Miso Collard Wraps

sunflower seed miso spread in veggie collard wraps

     

  I love to eat with my hands, but I don't like to get my hands dirty (ever). That is why I love wraps. They are everything delicious in one neat tidy package that I can pick up and enjoy without anything sticking to my fingers, or dribbling down into my sleeve.

   For this wrap I chose collard greens as the container for all the goodness I piled inside. Collards are a great choice for a wheat free wrap because they are sturdy. And with a little blanching, they are flexible enough to hold everything securely in place- right down to the last bite. They are also full of nutrition.
   
   Collard greens, along with broccoli and cabbage, are a cruciferous vegetable.  A serving provides  more than 100% of our daily requirement of both vitamins K, and A. They also have a respectable amount of vitamin C, folate, magnesium, and calcium. And when talking about cancer, I read that collard greens have glucosinolates, which can convert to isothiocyanates. Not that I know what either of those are, but apparently isothiocyanates can stop the harmful effects of carcinogens. They are the cancer fighting food of the season in my book.

   The sunflower seed spread in this recipe is one of my favorites for sandwiches, wraps, or crudite. I started making it when I was on my raw, vegan diet last year. While I no longer strive to eat all raw food, I do still make this sunflower seed spread on occasion. It is a nice alternative to hummus, and if you read this post from a while back, you can read their nutritional profile. Sunflower seeds are full of important vitamins and minerals.

    This spread is bold with flavors. The miso adds a nice salty savory flavor, and the cider vinegar adds enough acid to keep it from losing it's zip under all the veggies. It's garlicky too. I find that the garlic can overpower, if you don't consume it fresh on the day it's made, but I don't mind. I like garlic. You could always blanch the garlic, if you don't like it with a strong garlic flavor. 

1. Start by washing the collard leaves and trimming/shaving the thickest part of the stem in order to make it easier to fold. 
2. Then drop one leaf at a time into a pan with a couple of inches of simmering water. Put the cover on, and let the leaf steam/blanch for about 30 seconds. This should be enough time to make the leaf flexible enough to fold and envelop the filling. You can let it go longer if you want it softer, but not more than a couple of minutes. 
3. Then rinse the leaf under cold water and set aside to dry while you blanch the remaining leaves.

    

   Once the leaves are ready, spread 1/4 of the sunny miso spread over the center of the leaf, then top with your favorite vegetables. I used grated carrots (highly recommended), avocado (almost a requirement), and watercress ( one of my favorites). Fold in the stem end first, then one side, then the top and then the other side, rolling as you do this to form a nice tight package. I like to cut mine in half, but that's a matter of preference. 

   You don't have to keep it raw here. You could add some cooked grain, or steamed vegetables if you like.

   Sunny Miso Spread

1 c. raw sunflower seeds soaked and rinsed
1 T. white miso (I used chickpea miso)
1 tsp.. cider vinegar
1 T. lemon juice
1 tsp. tamari
1 garlic clove (small) minced or crushed
1 tsp. minced ginger
2 T. coarsely chopped parsley leaves, or cilantro if you prefer.

   Put everything except the parsley into the food processor and run until the seeds are broken down, but not until completely smooth. It's nicer if it has a little texture. You will need to scrape down the sides several times. Add the parsley at the end and pulse a few times to chop it up. 
   This makes enough for about 4 collard wraps.
   It will keep for a few days in the refrigerator.

Note: seeds are soaked 6-12 hours to remove phytic acid, which can interfere with mineral absorption.

Roasted Cauliflower with Indian Spices

   It's a terribly gloomy day today. The sun is nowhere to be found, and the landscape is obscured by fog. The sky is dark. It's raining. Everything is dripping wet ,and the snow is turning brown with mud. Oh what fun. 

   If you are ever wondering what to do with yourself when days like these roll around, do what I did today. Before parking yourself on the couch for the day, go sit in a sauna and have a good sweat. It's so relaxing. And if your looking for a way to get the lead out,(or mercury, or toxic chemicals) a sauna can help you do that.

  I went to a spa with a far infrared sauna this afternoon. Infrared heat penetrates the body inducing it to sweat and release toxins. I usually have a hard time breathing in a sauna. Especially the ones that get all steamy, but because the infrared heat penetrates more deeply, they run at a lower temperature than conventional ones, and are very comfortable. 

   Saunas are very good for increasing circulation. This brings more nutrients and oxygen to your cells as well as flushing out toxins, which can boost your immune system and increase healing. Sweating also burns calories, so after the sauna you will want to get yourself some food.

   I knew I had a cauliflower sitting in my refrigerator, so I came straight home after my sauna and made myself this recipe for Indian spiced roasted cauliflower, which I adapted from Madhur Jaffrey's  book, Vegetarian India: A Journey Through the Best Of Indian Home Cooking, (Knopf 2015). One of the things I love about Indian food, besides the taste, is that many of the dishes are so simple to make. This can be put together quickly, yet it is so full of flavor. All you do is cut up the cauliflower, rub the sauce onto it, and throw it in a hot oven. It's a little bit spicy from the cayenne, a little bit earthy from the cumin, and a little bit sharp from the lemon. It's a great sauce that I think would taste great on so may vegetables, and I bet if you're a tofu or fish eater you could rub it on a piece of either before cooking.
  

Roasted Cauliflower With Indian Spices
Adapted from Madhur Jaffrey
Serves 4

Preheat oven to 375 degrees

1 large cauliflower cut/broken into (1 1/2") florets
1T. lemon juice
1/2 tsp. turmeric
1 tsp. grated ginger
3/4 tsp. salt
1/4 tsp. cayenne (more if you want some real heat)
2 tsp. ground cumin
1 tsp. ground coriander
2 1/2 T. olive oil
1/4c. chopped cilantro to garnish

Place the florets in a large bowl.
Mix the remaining ingredients together. Then spoon it over the florets. Toss until cauliflower florets are well coated. You probably would have better luck with your hands than a spoon. I used my hands (covered with gloves).
Spread the cauliflower on a sheet pan and roast it in the 375 degree oven for about 15 minutes.  Then give it a toss and check to see if it is tender. Continue cooking until desired tenderness. Probably another 5-10 minutes. 
Sprinkle on the cilantro and serve.  

Quinoa Watercress Salad

so good for you-watercress and radishes

     I usually make this salad in the summertime, starting around the time that those long thin breakfast radishes first appear at the farmer's market.  Then I tend to forget about it as I am lured by the deep golds and oranges of the winter squashes that show up later in the season, when the air turns crisp and cool, and I start to crave heartier meals. Well, we are not even half way through the cold season, and as much as I love the sweetness and comfort of roots and squashes, I really needed something to remind me that spring will come again. So when I noticed a beautiful bunch of watercress at the supermarket, I immediately craved this salad.

      Watercress doesn't seem to be that popular here in the States, but I really love it. It's leaves are soft and tender and the stems are crisp and juicy. If you've never had watercress, its' peppery flavor is similar to arugula, and like arugula, is milder when young, and becomes more bitter as it matures. 

   It is a great choice for salads, not only for its flavor and freshness, but for its nutritional value as well. It may not look like it, but it is a powerhouse of vitamins A,C, and K. It is rich in beta carotene and other antioxidants that protect our cells from free radicals. And, it also contains angiogenesis inhibitors, which are the things that block tumors from forming the blood vessels they need to survive. Angiogenesis inhibitors are now being used in the treatment of cancer. That's another reason for me to love this stuff.

    I kept this quinoa salad very simple with radishes and watercress, then perked it up with the lemon cumin dressing, but you could easily add a few more ingredients if you wanted to. Cucumber and watercress are especially nice together. Avocado is a welcomed addition to just about anything in my opinion. I once had the surprise of fresh watercress served atop baked leeks, and it was a very good combination, so you might want to try something like that here too. If you wanted to add a bean, I have in the past added edamame beans, and would suggest those as a very good option.

   I chose to use watermelon radish here for the drama of its beautiful color, but you could use daikon or any common radish you like.
  
Quinoa Watercress Salad
serves 4

1c. quinoa (soak overnight in several c. of water if possible)
1 1/4 c. water (2c. if grains are not soaked)
1/4 tsp. salt
1 bunch of watercress roughly chopped
1/2 c. of sliced or cubed radish ( you can cut it however you like)
note: you could also increase the ratio of vegetables to grain for more of a vegetable salad

Dressing
1/4 c. olive oil
1T. ground cumin
1/2 tsp. red pepper flakes
 1 garlic clove crushed
juice of 1 lemon (2-3 T.)
3/4 tsp. salt.

   Drain and rinse the quinoa well. Add the quinoa, 1 1/4c. of water, and the 1/4 tsp. salt to a saucepan. Note that if you did not soak the quinoa you will need to use the larger amount of water.

Cover and bring to a boil. Reduce the heat and simmer for about 10-12 minutes (about 15 for un soaked grains), or until the water is absorbed. Be careful though, you don't want to overcook the grains. They should be soft and firm, but not mushy, so you can drain off any extra water if needed. Set aside for about 15 minutes, and then fluff with a fork and let cool.

   While the quinoa is cooking you can make your dressing. I have a thing with cumin. I never use it raw. So, when making the dressing, I put 1 T. of the oil in a small pan and heat it over medium heat .Then I throw in the 1T. of cumin, and fry it until it gets toasted and fragrant. This only takes seconds. I then add the cooked cumin to the rest of the dressing ingredients and mix well.
  
   Once you have all your vegetables, the quinoa, and the dressing ready, just mix it all together. Taste for salt and lemon. Serve at room temperature or cold.
   
p.s.  your liver will love the lemon and radishes, so amp up the perky flavor and liver support by adding extra of these if you like.

Dal With Rice and Vegetables

khichri

    Today is the first snow of the season where I live. It's not coming down very fast. It's more of a dusting than a squall, which is what I would prefer for it's drama, but a dusting will do. At the least, it is enough of an excuse to let me curl up and spend the whole day doing couch related activities, like reading, watching dvd's, and maybe doing a little hand sewing. I have a pair of pants that will be out of season if I don't get them hemmed before spring. Spring is pretty far off though, so I don't expect I'll be doing any hemming today. It's only the first snow, so I don't want to get over ambitious. It's probably best to put it off. It will give me something to do during the next snow storm.

   Cooking is still on the agenda though. But before I tell you about what I am making, I want to tell you about my day yesterday. I spent the afternoon yesterday at the dentist. I had my root canal removed, and one of my mercury fillings. I go back tomorrow to have the other one out. This is part of my- beat cancer boot camp- plan. We all know mercury is toxic, and I believe, as do many others, that having mercury in your mouth harms your immune system, as it leaches from the filling into your membranes. Root canals are also a problem because they are dead teeth. They have no blood supply, so they often contain dangerous bacteria. I've been reading about these dangers for decades, but who wants to spend a lot of money taking out teeth and fillings that you have spent a lot of money having put in. Well...since I have cancer. I do! I am doing everything I can think of to make my body wake up and do the right thing-STOP! making cancer cells.

   Mercury removal must be done safely, otherwise you could release more mercury into your mouth and cause a toxic overload. I thought I was going to have to go to Tijuana (yes Mexico) or Montreal to have it done. Safe removal is not the standard practice, and I was having a hard time finding someone in the U.S.. Then I discovered a dentist in Groton MA who does it. That's only an hour and a half away! 

   When I arrived they took a full mouth X-ray and then explained the procedure. They start by covering your face with a thin white cloth . I was given pure oxygen to breath through my nostrils. Then a rubber/latex dam was fitted into my mouth to prevent any particles or vapors from hitting my mouth. They also put charcoal under my tongue to absorb the mercury in case any vapors get through. The dentist and his assistant wore heavy duty gas masks during the procedure. The kind you see people wearing to protect themselves from nuclear fallout. They also had me hold a vacuum tube that was vented to the outside of the building.  All this for one little blob of silver mercury. And this thing has been sitting in my mouth for decades!

  When they were done with the filling and root canal removal they gave me far-infrared waves to the site to stimulate healing, and sent me home with homeopathic  remedies for pain, inflammation, and bone trauma. I feel fine today, and have no pain. It cost me a lot of money, but really, given my situation-I'm worth it. 

   Now back to the couch...I mean cooking. I hope I didn't lose you with my little public service announcement about mercury, because I am making a delicious dal that you will want to hear about. With this hole in my jaw I knew that soup would be the easiest thing to eat today, and given that I love dal and could eat it everyday, and have in the past, what else would I be making on a snowy day like today. It's warm and comforting. It's substantial and filling. It's nutritious and delicious. And it reminds me of India...ahhh India-warm sunny India.

   So here we go. I am calling this dish dal-ish. It's actually more like khichri because it has vegetables and grains cooked into it, but because I used quinoa instead of rice, it didn't seem right to call it khichri. Plus I figured not everyone knows what khichri is, so I thought it best to lure you in with a dal recipe. I'm rambling I know. I do this when I talk too. 

Dal With rice and Vegetables 
Serves 5-6

Dal ingredients:
1c. moog dal
1/4 c. basmati rice (or quinoa)
6 c. water
1/2 tsp. turmeric
1 tsp. ground cumin
1/2 tsp. ground coriander
1 medium onion chopped 
You can use any combination of vegetables you like. I used what I had, but cauliflower, potato, and peas would be nice also. Carrots are a good addition.
4 plum tomatoes chopped
1 bunch of spinach chopped
1/2 c. peas
1 1/2 tsp. of salt
1/4 tsp. black pepper
cilantro to garnish

Tarka ingredients
1T. olive oil
1/2 tsp. mustard seeds
1/2 tsp. cumin seeds
1 1/2 tsp. red pepper flakes
2 T. chopped onion
1 chopped green chili (optional)

   Start by rinsing the moong dal beans very well. You want the water to run clear. Do the same with the rice.
   Add the dal and water to a heavy bottom pot. Bring to a boil, and reduce the heat to a simmer. Skim off the foam from the surface as they cook for the first few minutes. Then add the rest of the dal ingredients. Simmer for 45 minutes to 1 hr. This is like porridge. Everything is well cooked. Give it a stir once in a while to be sure it is not sticking. Add water as needed to keep it from getting pasty. You can adjust the consistency to how you like it, thin like soup, or thick like porridge. 
   You can make the tarka when the dal is almost done. Just heat the oil in a small frying pan. Add the seeds, and red pepper. Stir for a few seconds, then add the onion and cook until starting to brown then add the green chili (if using). Stir for another minute.
   Remove the dal from the heat. Taste and adjust the salt. Add the tarka.
   Top with cilantro and serve. A wedge of lime on the side is always nice.

Goodbye Not Dogs

 Farro with Roasted Vegetables and Mustard Dressing

   I love mustard, so much so that there was a time, back in the 90's, when I would eat those processed soy (not) hot dogs just to have something to put mustard on. I would put a couple of those rubbery wieners on a plate with a big blob of mustard, stab them with a fork, dip them in the golden condiment, and savor the sharp, salty heat. I have made a lot of progress in the kitchen since then, and I am happy to say that I no longer eat soy dogs. As you can see, I now get my mustard fix elsewhere. 

   As with most grain salads this one can accommodate a whole range of vegetables, but I suggest sticking with brassicas and roots. I think their density is better suited to the chewy texture of the farro, and it is their heartiness which gives this recipe it's main dish status.

Here is the recipe. 

Serves 4

    Preheat your oven to 350 degrees.

   

for the roasted vegetables:

3 large carrots

1/2 head of cauliflower

1 lb. of brussel sprouts

1T. olive oil

1c. farro

3/4 t. salt

3c. water

for the dressing:

2 1/2t. of grainy dijon mustard or other strong mustard

2T. cider vinegar

1t. lemon juice

1t. honey (can be omitted)

2 cloves of garlic crushed

4T. olive oil

1/2 t. salt

pepper 

Pinch of red pepper flakes (optional)

2T of parsley 

2T of sunflower seeds to garnish (preferably roasted)

   Prepare the carrots by cutting them into 4' lengths and then into quarters lengthwise, and the cauliflower by removing the core and cutting or breaking apart the florets. The brussel sprouts can be left whole if small, but larger (anything approaching the size of a walnut) 

should be cut in half. 

   Toss all of the vegetables with the 1T. (or a bit more) of oil. Spread them in a single layer on your baking sheet. I like to toss each vegetable separately and keep them that way on the sheet, but that's mostly my need for aesthetic order. Sprinkle with a bit of salt and pepper.

  Put them in the 350 degree oven for about 30 minutes, or until tender and beginning to brown. You will want to give them a stir after about 20 minutes to check on their progress.

   Meanwhile rinse the farro, then cook it in the salted water by bringing it to a boil over high heat, and then keeping it at a simmer over medium heat for 30 minutes. Check the texture. It should be soft and yielding, but still retain a good amount of chewiness. Drain off any excess water.

   While the farro is cooking, make the dressing by whisking together all the ingredients with a fork.  Taste and adjust if necessary. Always taste and adjust as you go with sauces and dressings.

   Toss the roasted vegetables with the farro, pour on the dressing and mix well. Sprinkle on the parsley and give it a quick mix. Then top it with the sunflower seeds and serve. Any leftovers will be excellent the next day cold or at room temperature.