Summer on a Plate

This has been a great year for peaches.  Their delicate sweet nature makes a great treat fresh off a tree or added to numerous sweet and savory dishes. This is the first year I have added peaches to a salad. It was refreshing, satisfying, and not too heavy on a hot summer day when you don't want your meals to be heavy or make you warmer.

In the bowl:

Romaine lettuce
Carrot ribbons
Cucumber
Celery
Sweet Pepper rings
Sliced fresh peaches
Blueberries
Sliced almonds (toasted)
Crunchy roasted garbanzo beans

Dressing:

White balsamic vinegar, squeeze of lime juice, fresh mint, fresh basil, salt, pepper.

Optional: Thinly sliced purple onion or scallions.


Crunchy Garbanzo Beans
Garbanzos are a great source for protein and fiber.  To make them crunchy, drain and rinse a can of garbanzo beans. Toss then in a a teaspoon or two of olive oil and add a salt to taste.  Spread them out on a rimmed baking sheet and place them in the oven at 400 degrees for about 25 minutes, shaking the pan occasionally. If you want a very crunchy bean, turn the oven off and leave the beans in the oven for 30 - 60 minutes until desired crunch level.  If you want a chewy, but not crunchy bean, take them out after 25 minutes and let them cool.  They are great as a snack or in salads as an alternative to croutons in a gluten free or low carb diet.  Get creative with them and add your favorite spices to the beans before roasting.

The Courage to Curry

Growing up in an Italian household I mastered the use of garlic, onion, basil, and parsley (Italian flat leaf, naturally).  Oh sure, I became bold with rosemary and dabbled in oregano, marjoram, and hot pepper, but I never branched out from the Italian flavors. Two things happened to shake my culinary roots: I discovered a vegan Thai restaurant and started researching the mind body healing of Ayurveda, traditional Indian wellness. Both Thai and Indian food use a variety of spices I had never seen or tasted. Spices have great healing properties so I had to begin experimenting

I  built my courage by watching the Thai chef prepare my orders. He had a series of tall, cylindrical bowls and he would magically dip his ladle in a few to quickly create my curry order. I would try to create the same concoction, but never quite made it just right.  I knew the main difference was the spice blend. I had been testing recipe delivery services and liked the spices and spice blends I was learning to use and lifted this curry spice blend from Blue Apron: 2 parts madras curry powder, 1 part nigella seed, 1 part brown mustard seed, one part cumin seed.

From there it was a matter of choosing veggies and protein. I lifted much of the Blue Apron recipe and gave it my own twist.

1/2 cup brown basmati rice
6 small potatoes (new potatoes or small potatoes are creamier; cut into small wedges)
5 ounces of fresh green beans (cut in half and trimmed)
1 fennel bulb (trimmed and sliced in small wedges)
2 garlic cloves (grated or pressed)
1 inch of fresh ginger (grated)
1 can of coconut milk (full fat or low fat both work)
1 Tablespoon of curry spice blend
1/4 cup unsweetened dried coconut flakes (dry toasted in a pan)
1 lime
1-2 carrots (cut into small coins)
1/4 of a small red onion or a shallot (cut into thin strips or diced - your preference)
Cilantro if you like it (which I don't so I didn't add it)
Hot pepper to taste

Make the rice according to the package.  When it finishes, add the zest of the lime and set aside.  In a large saute or frying pan, cook the potatoes with salt and pepper in a little olive oil until lightly browned and only slightly tender, add the onion, fennel, carrot and cook until everything is tender.  Season with salt and pepper to taste.  Add the garlic and ginger directly to the remaining oil in the pan - add more if needed - until fragrant and just turning color.  Add the spices and stir. Add the coconut milk and simmer until it thickens a little. Before serving, add the juice from the lime and salt and pepper to taste. Serve over the rice and top with the toasted coconut flakes (that darn cilantro if you like it).

I am not the best recipe writer, but for me to remember this in such detail tells you how much I enjoyed the process and the finished product. I am really proud of myself for mastering this curry dish. It was delicious and nutritious with many healing properties.

It's What's for Breakfast

I struggle a lot with breakfast on a pant-based diet. No dairy, low carb, what can I make for breakfast, is a question I face everyday. I am trying to be completely plant based, so eggs are an issue. somehow when they are beaten up and in a recipe, I forget about their little animal source all together. Until I figure out to bake without eggs, I cannot call myself a vegan. Eh, I'm okay with that.

I had a couple of beautiful ripe peaches and a package of blueberries and really wanted pancakes without making pancakes. So I busted out my recipe for almond flour pancakes and decreased the liquid and made a breakfast cake.  I want to eat it everyday. It was light, sweet, but not to sweet, and so good with coffee. I made this on the fly so my measurements are not exact.

2 cups of almond flour
1 cup of soy milk (or almond or any other nondairy milk)
3 eggs
2 tablespoons of your favorite sweetener (sugar, maple syrup, Swerve or other sweetener)
1 teaspoon of cinnamon
1 pinch salt

Mix it up and put it in a glass baking dish sprayed with spray cooking oil (I used coconut oil). To that add your favorite seasonal fruit. I sliced thinly two large ripe peaches and added a couple of handfuls of fresh blueberries.  Bake at 375 until golden brown on top and baked through (maybe 40-45 minutes but check it at 30).  Let sit about ten minutes before serving. You can top it with a fresh coconut whipped cream, sweetened cashew cream, or enjoy just as it is. It isn't super sweet, so if you like a sweeter cake, add a little more sugar in the baking or top it with maple syrup.

I never thought an almond flour baking product like a cake or a pancake would be light, but it is.  It is light, but satisfying. Interestingly, if I don't balance the flavors like the sweet, salty, spicy, etc., I crave what I am missing.  I have to be careful not to make things so sweet or it awakens the insatiable sweet beast in me. This was just sweet enough to be delicious without disturbing  the balance.  This stays nicely in the fridge if you want to make it ahead and save it tightly wrapped portions for a quick grab and go breakfast.

Tacos Tacos and more Tacos

I think tacos make the perfect dinner. The possibilities are endless and they can be delightfully satisfying.  I try to limit my starchy carbs, so I opt for the extra thin corn tortillas at the market.   Three tortillas is 120 calories and 24g carbs which is a still a carb friendly meal.  I guess you could take it down to two and have a salad or a veggie side dish to bring it down further if you'd like.  the key for me is eating healthy and not feeling deprived so eat two or three - whatever makes you happy.
I spray a tiny amount of cooking spray on them and put them under the broiler on low until just getting color.  I take them out and lightly fold them in a stack in paper towel.  This gives me  crunchy tacos. Here are a few of my recent faves.

For these tacos, I added some of my favorite jarred salsa to some sour supreme (the vegan version of sour cream), I added some seasoned tofu strips, roasted peppers and onions, some vegan cheese shreds (just a few or it tastes like vegan cheese), thinly sliced radishes, and the dreaded cilantro garnish (this plate was for my sister - mine was cilantro-less). I really love the peppers. The sweet roasted flavors balance the spice from the salsa, and the earthy flavor from the vegan cheese. The slightly crispy shell keeps it all together.

For these tacos, I crumbled a block of extra firm tofu in to a skillet with a little olive oil and at least a tablespoon of poblano mole seasoning (I like the blend from Oaktown Spice Shop).  I let the tofu brown and absorb the mole spices.  I added that to the slightly crispy tortilla and topped it with a jicama radish matchstick slaw (tossed in lime juice, wine vinegar, splash of oil, salt and pepper), sliced avocado, pickled jalapenos, Greek yogurt, and some cilantro. Warm, tangy, and hearty.  I think this recipe came from the Sun Basket meal delivery service.

These were delicious. I baked slices of tofu in a chipotle simmer sauce.  I like the texture tofu gets when you bake it.  Once the moisture dries up, it gets a little chewiness and takes on the flavor you add to it. I roasted long slices of zucchini on a baking sheet at the same time the tofu was baking. The tacos were simple:  slightly crispy shells, chipotle tofu strips, zucchini spears, and freshly mashed avocados with lime, salt, pepper, and little finely diced jalapeno. You can eat it simply like this or add some chipotle salsa or anything else you like.

"Kale Italia" Salad

I love a hearty salad with lots of flavor.  This salad isn't so "Italia," but it is packed with kale and other delicious and nutritious  veggies. I try to ensure that everything I cook has a nutritional purpose, along with great flavor. This salad fits the bill.

A great salad starts with the greens.  I typically build a salad with dark green greens and other colorful lettuces. This salad has become a favorite. I start with Earthbound Organics "Kale Italia," which is a blend of kale, arugula, and radicchio. To balance the peppery bitter greens, I add a variety of sweeter ingredients and top it off with toasted sliced almonds for protein. It's a great spring and summer salad.

Ingredients:

1 box of kale, arugula, radicchio mix

1/2 English cucumber peeled and sliced in thin half moons

1 Apple, any variety, cored and chopped

6 Dried apricots sliced in thin strips

1/2 cup low sugar dried cranberries

1/4 cup sliced almonds, toasted

Dressed with olive oil, balsamic vinegar (I blend red and white balsamic), salt, pepper

Options: sautéed firm tofu (try it with coconut oil and Tamari) or chicken substitute.  Also, add your favorite veggies such as celery, carrots, radishes, avocado, or thinly sliced red onion.

Tip: When you build a salad, balance the flavor by including items from all six tastes: sweet, salty, sour, bitter, pungent, astringent. According to ancient Indian mind-body medicine, Ayurveda, when you balance the tastes, you have less cravings. This makes sense if you think about the times you eat something sweet, then crave something salty.

B-FAB Salad (beet, fennel, arugula, blood orange)

This delicious salad is all about the balance of bitter, sweet, and tart.  It has golden beets, arugula, fennel, and blood orange. It is dressed with white balsamic vinegar, olive oil, salt, and pepper

3 small or 2medium golden beets, roasted

1 whole fennel bulb

I blood orange

1 box of organic baby arugula

1/4 cup toasted slivered almonds (optional)

 Dressing made with white balsamic, olive oil, salt pepper to taste

Wash, trim, and wrap the beats in foil and place them on a lined cookie sheet. Roast at 400 degrees just until tender. Let cool slightly, remove the beat skin by wiping it with a paper towel. Cut them into cubes. slice one whole fennel bulb and cut the blood orange into supremes. Wash the arugula, spin or towel dry, place in large bowl, and add remaining ingredients. Toss with dressing. I think this is best when the beets are warm.  I leave the dressing proportions to  "to taste." Traditional vinaigrettes have too much oil for my taste and I don't like this salad overdressed. Toss and serve. 

Field Notes

I grew up in a household where meals were made from scratch with seasonal vegetables primarily grown in our own garden. It was a perfect foundation for a healthy lifestyle. Somehow, I lost my way. I've searched for the perfect solution, tried different fads, and yet I find myself where I started. How do reclaim my health? What do I need to do to feel vibrant and healthy all the time?  I often think I have the answer, but I don't always have the actions.

I eat a plant based diet and limit carbs to gluten free varieties.  I believe that meditation or prayer (or both) daily keeps you focused, peaceful, and calmer. I love coffee, but try to drink tea more frequently than coffee.  It isn't always easy. My activity level isn't always consistent, but I love walking.  I work long hours in a career I love and this often drives my choices of less activity, convenience foods, elusive sleep, and sleepy meditation. I'm trying to pull it all together and these are my field notes.