Veggie Coconut Curry

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I crave coconut curry all the time and luckily for me, I have a restaurant just down the street that can satisfy my craving.  But that was before I realized how easy coconut curry is to make.  I pretty much thought about all the vegetables that would taste good smothered in coconut milk (so like, everything) and added in rice to make one of my favorite meals. The other exciting news?  Follow this recipe and enjoy leftovers for days.

Ingredients

-1 small cauliflower, chopped into bite-size pieces (or use 1/2 a large cauliflower)

-1 German butterball potato, cut into small pieces

-1/2 green bell pepper, chopped into small pieces

-1/2 red bell pepper, chopped into small pieces

-1 carrot, chopped into 1/4 inch slices

-1/2 onion, diced

-4 cloves garlic, minced

-1 tablespoon ginger, minced

-1 tablespoons coconut oil

-1 tablespoon coconut sugar (optional)

-1 can coconut milk (full-fat)

-2 tablespoons Thai red curry paste (found in a can in ethnic/Thai section at store)

-1 tablespoon tamari

-1 tablespoon rice vinegar

-optional: cilantro or basil for garnish

 

Instructions

1. Make a pot of jasmine rice.

2. Heat a large pan over medium-high heat.  Add coconut oil.  When the oil is hot, add potato, salt, and pepper and cook for five minutes.  Add about 1/4 cup water and place a lid on the pan to steam.  Add more oil if necessary. When the water has evaporated, add more water and allow to steam.  Add cauliflower. Continue to add water and steam until potatoes are slightly tender.

3. Add carrots to the pan and add more salt and pepper. Add more oil if necessary.  Cook for about 3-5 minutes until slightly softened and add the peppers, onions, garlic, and ginger. Add more salt and pepper.  Cook for about 5 minutes or until you can pierce the peppers with a fork.

4. Add the red Thai curry paste to the pan and mix it in with the vegetables. Cook for another 2 minutes.  Pour in the coconut milk, 1/2 cup water, and sprinkle coconut sugar. Stir to combine over medium heat.  Maintain a gentle simmer (reducing heat if need be) and cook long enough until everything is tender to your liking, about 5-10 minutes.

4. Remove from heat and stir in tamari and rice vinegar.  Serve over rice and add fresh herbs for garnish.

 

Serving Up Sunchokes Two Ways

It’s always a treat to come across an unrecognizable fruit or vegetable at the farmers market.  The last time I was out I spotted these small, ginger-like nubs I had never seen. Those little nubs turned out to be sunchokes, which are also called Jerusalem Artichokes. I’m not sure how common sunchokes are, but I highly recommend experimenting with them if you can find them.

If I had to describe a sunchoke, I can easily say it’s like a cross between an artichoke and a potato, but it looks a lot more like ginger as I mentioned before. Here is a photo:

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These babies are flavorful and hearty, and a vegetable I honestly think most people would enjoy, even skeptics and picky eaters.  Sunchokes can be served as a side dish to a meal, but I enjoyed them in these two recipes:

 

Sunchoke and Roasted Garlic Soup

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Ingredients

-1 lb sunchokes, scrubbed, cut into 1/4 inch pieces

-1 russet potato, medium

-1 yellow onion, sliced

-6 cloves garlic, peeled

-1 teaspoon ground nutmeg

-2 teaspoons crushed red pepper flakes (adjust if you prefer more mild)

-1 tablespoon olive oil

-6 cups chicken broth or water (use bouillon cube for flavoring if using water)

 

Instructions

  1. Preheat oven to 400 degrees F.  Toast garlic cloves in the oven for 5 minutes. Remove.
  2. Heat olive oil over medium-high heat in large pot.  When hot, add the sunchokes, potato, onion, crushed red pepper flakes,  nutmeg, salt, and pepper. Saute about 10 minutes, stirring occasionally until vegetables are lightly browned and softened. Add the garlic.
  3. Add the water or broth, more salt, and bring to a boil. Once boiling, reduce heat to a simmer and cook for 30 minutes minimum.  I prefer to keep it cooking for a few hours for an extra flavorful soup.
  4. Process the soup in a blender or with an immersion blender either until smooth or almost smooth, depending on whether you like some chunks of veggies.  Check for seasoning and serve.

 

 

Broccoli di Ciccio and Warm Sunchoke Salad

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Ingredients

-1/4 lb sunchokes, scrubbed, cut into 1/4 inch pieces

-Three handfuls of broccoli di Ciccio

– Pomegranate seeds

-Honey goat cheese (or other favorite goat cheese)

-Handful of almonds, chopped

-Lemon slice

-2 cloves garlic, minced

-2 tbs extra virgin olive oil

-salt and pepper

 

Instructions

  1. Heat oven to 425 degrees F. Mix broccoli di Ciccio in a large salad bowl with the seeds, almonds, cheese, lemon, remaining olive oil, garlic, salt, and pepper. Toss and put in the fridge covered.
  2. Line a baking sheet with tin foil. In a bowl, mix sunchokes with about 1 tbsp olive oil, salt, and pepper.  Roast for 15-20 minutes.
  3. Remove salad from the fridge and combine with the sunchokes. Serve.

Smoky Bacon Potato Leek Soup

Dear bacon lovers,

I have found your new favorite soup.  This dish is one I will long for all Spring and Summer as I wait for the return of soup season. The combination of seasonal vegetables with the smoky spices and bacon create a heavenly aroma that’s equally as delicious.  I guarantee you’ll be hooked.  Serve to your whole family or dinner guests this holiday season.

Ingredients

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-3 pieces bacon, chopped

-1/2 yellow onion, diced

-1 large russet potato, peeled and chopped into medium-size pieces

-1 large leek or two small leeks, tops removed, white parts sliced width-wise

-4 cloves garlic, minced

-2 dried bay leaves

-1-2 teaspoons paprika (I eyeball it)

-1-2 teaspoons smoked paprika (I eyeball it)

-1-2 teaspoons salt and pepper

-1 teaspoon extra virgin olive oil

-1 teaspoon thyme leaves

-4 cups low-sodium chicken broth

-1 tablespoon heavy cream

-chives for garnish (optional)

-croutons or crushed cheesy crackers for garnish (optional)

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I crumbled these on top and they were delicious

Instructions

  1. Heat large stock pot over medium-high heat.  Add olive oil.  When hot, add onions and bacon, and cook until browned. Add some paprika, smoked paprika, and pepper.

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2. Add the leeks, potato, garlic and thyme.  Sprinkle with more paprika, smoked paprika, pepper, and this time some salt.  Cook five minutes.

 

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3. Pour broth into the pot and add bay leaves.  Cover and simmer for 20 minutes or until  the vegetables are soft.  Remove the bay leaves and let the soup cool for at five minutes.

 

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4. Transfer to a blender (in batches if necessary) and add the cream.  Blend until smooth. Serve in bowls and garnish.

 

Three Healthy Meals and One Dessert To Impress Your Guests This Holiday

It’s important to eat with the seasons, and with the cold winter months rolling in, it’s time to start eating warmer, more grounding foods. Below are four simple holiday recipes (also budget-friendly!) that should keep meal prep and cook times to a minimum so that you can fully enjoy your holiday season with friends and family. These dishes could either be served together as one delicious four course meal, or perhaps separately before the big Thanksgiving or holiday meal. I would serve the salad first, then serve the soup and vegetable galette together. Obviously save the dessert for last… or don’t!

Winter Salad

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-1 bag fresh spinach

-1 container of pomegranate arils

-1-2 handfuls of dried cranberries

-chopped pecans

-1 pear, diced

-feta cheese

-balsamic

1. Wash the spinach, pat dry and put into large salad bowl.

2. Add the pomegranate arils, cranberries, chopped nuts, pear and feta cheese. I like to add the juice from the pomegranate container.

3. Personally I find that the salad doesn’t need much dressing if you add juice from the pomegranate arils, but balsamic would be a good choice too. Serve and enjoy!

original recipe: autumn chopped salad

Roasted Carrot Soup

-6 organic carrots
-1 potato
-1 yellow onion
-4 cloves garlic
-chicken stock (I used veggie stock or you can just use water. You can also add a bullion cube or Italian seasoning for flavor)
-extra virgin olive oil
-salt and pepper
   1. Heat oven to 425 F. Peel the carrots and cut them into bite-size chunks. Cut the potato and onion into smaller chunks. Place the carrots, potato, onion and garlic in a baking dish with olive oil, Italian seasoning, salt and pepper and roast for 10-15 minutes, until it starts to smell delicious.
    2. Remove dish and place the roasted veggies in a pot. Fill the pot with the chicken stock until it just covers the vegetables. Throw in a bullion cube if desired. Bring to a boil then reduce temperature to a simmer and cover with a lid for an hour.
    3. Place contents of pot in a blender and blend until it’s a smooth soup. Enjoy!
Vegetable Galette
(serves 2, or serves 4 as appetizer)
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-1 puff pastry sheet, thawed
-2 small, yellow squash cut into thin circles
-3 tablespoons pesto
-1/3 cup ricotta cheese
-extra virgin olive oil
-salt and pepper
-flour or whole wheat flour (could also use a GF flour, like coconut flour)
   1. Preheat oven to 400 degrees F.
   2. Sprinkle some flour on the counter or on a cutting board. Lay puff pastry sheet out on top of the flour. Use a rolling pin to spread the sheet out a bit.
   3. Spread ricotta over the puff pastry sheet. Then the pesto.
   4. Lay the thinly cut squash circles on top of the ricotta and pesto. Fold up the sides of the puff pastry.
   5. Drizzle with olive oil. Salt and pepper the squash.
   6. Put in the oven for 15-20 minutes. Serve and enjoy!
original recipe: The Forest Feast, by Erin Gleeson
And finally, for dessert…
Black Bean Brownies
(boyfriend approved!)
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-1 15oz. can beans, drained, rinsed well and patted dry
-2 large eggs
-3 tablespoons coconut oil
-3/4 cups cacao powder
-1/4 teaspoon sea salt
-1 teaspoon vanilla extract
-1/2 cup raw sugar
-1 1/2 teaspoons baking power
-optional: chocolate chips or crushed nuts
   1. Preheat oven to 350 degrees F.
   2. Lightly grease a baking dish (8×8 works)
   3. Add beans to a food processor and puree. Then add the remaining ingredients, except the optional chocolate chips and nuts.
   4. If the batter seems too thick, then add a little water and pulse again. The batter should not be too runny.
   5. Distribute the batter into the greased dish and add optional chocolate chips and nuts.
   6. Bake for 20-25 minutes. Remove from oven and let cool for about 10 minutes. Your brownies are ready to serve!  I poured a little unsweetened almond milk over mine to give them a little moisture. Enjoy!
original recipe: black bean brownies

Is Gluten the New Fat?

For the past 40 years, Americans have been lead to believe that any form of fat and all types of cholesterol were bad for us.  New studies have proven that this idea is outdated, but today, the new “evil” is gluten.

Unless you’ve been living under a rock, chances are by now you’ve at least heard the word gluten.  There are entire sections at the grocery store devoted to gluten-free products and I don’t know about you all, but out of the blue everyone I know is suddenly gluten intolerant.

What is gluten?

Gluten, Latin for “glue,” is a name for proteins that act as an adhesive glue, keeping together foods like breads, pastas, flour, etc.  Gluten exists in wheat, barley, and rye and can be found in many products, whether it’s our food or personal care products, like toothpaste or shampoo.  The “sticky” nature of gluten makes it hard to breakdown and absorb nutrients.

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What are some symptoms of gluten sensitivity? 

Depression, inflammation, joint problems, gastrointestinal problems, or fatigue, ADHD, anxiety, hives/rashes, miscarriages, nausea/vomiting, sugar cravings, brain fog, malabsorption of food, dairy intolerance, irritable bowel syndrome, or infertility.

Inflammation can also cause “leaky gut,”which makes us more susceptible to future food sensitivities and puts us at risk for developing autoimmune diseases or neurological disorders in the future.  Some of these diseases linked to inflammation include: Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis, Autism, and Lou Gehrig’s disease (ALS), diabetes, Hashimoto’s thyroidtis, arthritis, or schizophrenia. People with Celiacs disease share these same symptoms but on a more extreme level.  It’s also possible that some people just don’t show symptoms, but are fighting the attack elsewhere in their body, like in the nervous system.

But didn’t we always eat gluten? 

Our diet has changed drastically from what our ancestors ate. We used to thrive off of high-fat diet, low-carb diets, but now our diet consists of mainly carbs and significantly less fat.

Ancestors                                  Modern Diet

-Fat 75% of diet                            -Carbs 60% of diet

-Protein 20% of diet                     -Fat 20%

-Carbs 5% of diet                          -Protein 20%

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We have far more disease today and different types of diseases than we ever did before.  The majority of our great-grandparents and generations older than them died from old age, but today many of us are plagued by cancer, heart disease, brain disease, obesity, or diabetes.  The answer to this conundrum exists not just in genes, but in our food.

As you can see from the numbers above, most of us eat an unbalanced diet.  Our percentage of carbohydrate intake are at unnaturally high levels, which takes a toll on our bodies. The first sign of celiacs, however, traces all the back to the first century AD, when a Greek doctor named Aretaeus of Cappadocia wrote about the symptoms and used the word “celiac” to name the illness in a medical textbook.  Gluten has always been a part of our diets since our ancestors learned to farm and mill wheat.  The gluten we eat today, though, hardly resembles the gluten in our diet ten thousand years ago.  Today our food is far more processed and bio-engineering has us growing structurally-modified grains containing gluten that’s less tolerable.

So is a gluten-free diet for me?

Although I know people have healed themselves of ailments by removing gluten from the diet and although I’ve read the research on the links between gluten and neurodegenerative conditions, I full-heartedly believe in the idea of everything in moderation. I personally have not given up my bread products yet, but I eat much less of it and not every day, because a little bread every now and then probably won’t kill you.  The problem is, carbs, like sugar, can be addicting, so some people have a much harder time removing gluten from the diet.

One way to cut back on carbs, processed foods, or sugar is to fill up on proteins, vegetables, and healthy fats.  By adding in these other foods, it’s easier to naturally crowd out carbohydrates, processed foods, and sugar.  I highly encourage everyone to do research for themselves, rather than hopping on the bandwagon without really knowing why.  There are probably way more products containing gluten than you know, some which may be surprising, and I’ve listed some of these products below.  I highly recommend the book Grain Brain by David Perlmutter, MD if you’re looking for more research and information.

If you or someone you know has been diagnosed with Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis, Autism, Lou Gehrig’s disease (ALS), or diabetes, or if it runs in your family, then I would think it best to stay away from gluten.  If you’re eating gluten and finding yourself suffering from headaches, abdominal pains, or any of the other symptoms previously mentioned, then try at least one week of cutting out gluten and see if you can notice any improvements.

Which grains are gluten-free?

Amaranth, arrowroot, buckwheat, corn, millet, potato, quinoa, rice, sorghum, soy, tapioca, and tee.

gluten-free-grains

Which gains contain gluten?

Barley, bulgur, couscous, farina, graham flour, kamut, matzo, rye, semolina, spelt, triticale, wheat, and wheat germ.

Random things that contain gluten:

Cosmetics, lipsticks/lip balm, medications, non-self-adhesive stamps and envelopes, play-doh, shampoos and conditioners, toothpaste, some vitamins and supplements.

There are lots of other foods and ingredients that contain gluten, so do some research if you’re planning on going gluten-free.

Sources:

Perlmutter, David, MD. Grain Brain. New York, NY.  Little, Brown and Company.