Craving Greens

Bulgarian-Style Vegetarian Stuffed Peppers

2011-01-04T21:39:00.002-05:00

Dear faithful readers: Happy New Year! If you still visit my blog after months of inactivity, it must be because you truly enjoy healthy cooking. Or, most likely, we are close friends or family. One of my most loyal supporters is my sister-in-law Julie, who visits my blog nearly every day despite my shameful lack of updates. Julie, c'est en pensant à toi que je publie la recette d'aujourd'hui. May your daily visit be a pleasant surprise!

Today's recipe is for vegetarian stuffed peppers. It is incredibly tasty and easy to make. In the past few months, I have had the pleasure to be introduced to Bulgarian cuisine and its amazing flavours. This is my first attempt at re-creating what can possibly be classified as the tastiest meal I ever had.

Bulgarian-Style Vegetarian Stuffed Peppers

Peppers

4 bell peppers
6 eggs
2 cups good feta cheese, crumbled (I used Krinos feta cheese made of cow and goat's milk)
Black pepper, to taste

Yogurt sauce

2 cups plain yogurt
1 garlic clove, minced
Drizzle of olive oil
Pinch of salt
Parsley to taste

Preheat the oven at 375 F. With a paring knife, remove the stem of each pepper and discard the seeds. Place in a ceramic baking pan, ready for stuffing. Whisk together the eggs and the crumbled cheese to obtain the desired consistency. Sprinkle some black pepper.

Stuff each pepper with the egg & cheese mixture. Make more of the mixture if necessary to fill the peppers to the top.

Bake in the oven for one hour, covered by a lid or foil. Remove the cover and continue baking for 15-20 minutes to obtain nice golden tops. You want to ensure that the peppers are well cooked, tender and juicy, but they should still keep as whole. The egg mixture will expand and firm up nicely.

Meanwhile, combine the yogurt with the garlic, olive oil, salt and parsley in bowl and set aside.

To serve, carefully place one pepper per plate and gently cut lengthwise to reveal the delicious egg mixture. Enjoy with (a lot of) yogurt sauce and a piece of rye bread.

Roasted Portobello Mushroom Dip

2010-04-17T12:07:00.002-04:00

I was raised vegetarian. Needless to say, I love vegetables. I don't care too much for fennel and its licorice taste but other than that, veggies and I share a lifelong love story. That's right. They love me, too.

Mushrooms are without doubt one of my favourite vegetables. I love how their taste and texture change drastically when they're cooked, and how the result is unfailingly juicy and fragrant.

Roasted Portobello Mushroom Dip

2 tbsp olive oil + 1 tsp

1 lb Portobello mushrooms, cleaned

1 onion, chopped

3 cloves garlic, minced

1 8 ounce package cream cheese, at room temperature

1 tsp onion powder

Chopped parsley

Salt and pepper to taste

Preheat oven to 425 F. Place mushrooms on baking sheet. In small bowl, combine 2 tbsp of olive oil, minced garlic and some chopped parsley. Pour mixture evenly over mushrooms and bake for 15 minutes.

Meanwhile, saute onions in 1 tsp olive oil until tender. Let mushrooms and onions cool for a few minutes. Combine and puree in a food processor until almost smooth.

In mixing bowl, combine the cream cheese, onion powder and pureed mushroom mixture. Add salt, pepper and parsley to taste.

Serve with pita chips, crackers, or veggies. Enjoy!

Banana-Buckwheat Pancakes

2010-01-13T23:26:00.002-05:00

Perhaps I should have named this blog Craving Whole Grains. I do secretly wish I was an artisan baker, so I could promote the virtues of whole grains one loaf at a time. Sigh.

Back to reality, you've probably noticed that I only use grains and flours that are unrefined in the recipes I make, for highest nutritional value. Pancakes are no exception. The key to fluffy whole grain pancakes is to gently fold egg whites that have been previously beaten to peaks into the batter.

The taste of buckwheat flour in pancakes or crepes can be rather overpowering if it's not combined with other flours. I personally like the nutty, almost bitter taste of plain buckwheat crepes or galettes de sarrasin, as my mom makes them, but it's safe to say that it's an acquired taste. Plus, the result tends to be savoury rather than sweet.

This recipe calls for equal parts of buckwheat and whole-wheat pastry flours, so you benefit from the added nutrition without compromising flavour. Buckwheat is high in vitamin B, vitamin E and minerals.

Banana-Buckwheat Pancakes
(Adapted from Conscious Cuisine by Cary Neff)

1/4 cup buckwheat flour
1/4 cup whole-wheat pastry flour
3/4 tsp baking powder
1/8 tsp sea salt
1 large egg
3/4 tsp canola oil
3/4 tsp honey
1/2 cup milk (or soy milk)
2 large egg whites
1/2 cup diced banana (about 1 medium)
1 pinch ground cinnamon
3/4 tsp freshly grated lemon zest
3/4 tsp fresh lemon juice

Sift the flours, baking powder and salt into a medium mixing bowl. In a separate bowl, whisk together the egg, oil, honey and milk. Make a well in the center of the dry ingredients and pour in the egg mixture. Stir until moistened.

With an electric mixer, whip the egg whites until stiff peaks form. Gently fold the egg whites into the batter. Fold in the bananas, cinnamon, lemon zest and lemon juice until just combined.

Heat a griddle or non-stick pan over medium heat and coat with cooking spray. Spoon batter by 1/4 cups onto the griddle. Cook until bubbles appear and edges begin to look dry. The bottoms should be golden brown. Turn the pancakes over. They will rise and the middles will become light and fluffy. Cook for a minute longer, until they are golden brown.

Yields about 8-10 small pancakes. Serve topped with walnuts and pure maple syrup, or fruit compote.

Pan-Roasted Cauliflower with Pecans and Raisins

2009-11-11T19:06:00.000-05:00

Some days, cooking is just about getting food on my plate quickly. But when I have more time on my hands, I like to jazz up the veggie side dishes I tend to resort to. There's only so much steamed cauliflower or broccoli you can eat before it gets truly boring.

This recipe for pan-roasted cauliflower is so delectable that it deserves a place in your holiday menu. It is somewhat time consuming, but well worth the effort. Trust me!

Pan-Roasted Cauliflower with Pecans and Raisins
Adapted from Food & Wine

2 tbsp raisins
1/4 cup extra-virgin olive oil
1 head cauliflower, cut into florets (4 cups)
1 tsp cane sugar
1 large can diced tomatoes with their juices
Pinch of crushed red pepper
Salt and freshly ground black pepper
1/4 cup chopped pecans
2 garlic cloves, finely chopped
1/4 cup chopped cilantro
1 1/2 tbsp fresh lemon juice

Preheat the oven to 350°. In a small bowl, cover the raisins with water. Let stand until softened, about 10 minutes. Drain.

Meanwhile, in a large ovenproof skillet, heat the oil. Add the cauliflower and cane sugar and cook over moderately low heat, stirring, until the cauliflower starts to soften, about 10 minutes.

Raise the heat to moderate and cook until the cauliflower is lightly browned, about 5 minutes longer. Stir in the tomatoes and crushed red pepper, season with salt and black pepper and cook another 5 minutes.

Add the raisins, the pecans and the chopped garlic to the cauliflower. Transfer the skillet to the oven and bake for about 30 minutes, until the cauliflower is very tender. Stir in the cilantro and lemon juice and let stand at room temperature for 30 minutes. Serve the cauliflower warm.

Serves 6.

Pumpkin Cranberry Bran Muffins

2009-10-24T20:43:00.002-04:00

In my kitchen, the sweet aroma of freshly baked muffins.

In my stereo, the music of Elliott Smith, Beth Gibbons or Bon Iver.

On my nightstand, L'Étranger by Albert Camus.

Autumn resonates nicely with pumpkin patches, apple orchards, vibrant-coloured trees and the return of scarves and mittens. I always find this season bittersweet and nostalgic, in a beautiful way.

Make a cup of tea and treat yourself to a taste of the season. The molasses and the bran give these healthy, spiced muffins their dark and rich colour. Enjoy.

Pumpkin Cranberry Bran Muffins
Adapted from Delicious Living

1 cup pumpkin purée*
3/4 cup wheat bran
2 eggs
3/4 cup buttermilk
1/3 cup molasses
1/3 cup sucanat or natural cane sugar
1 tsp grated orange rind
1 tsp freshly grated ginger
1-1/4 cups whole wheat pastry flour
2 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ground cloves
1-1/2 cups dried cranberries
1/4 cup pumpkin seeds

Preheat oven to 400°F.

In large mixing bowl, combine pumpkin purée, wheat bran, eggs, buttermilk, molasses, sucanat or cane sugar, orange rind and grated ginger. Whisk together.

In separate bowl, mix flour, baking powder, baking soda, cinnamon, nutmeg and cloves.

Stir dry ingredients into wet, mixing well. Add cranberries to mixture and stir.

Fill cups of a nonstick muffin pan and sprinkle each muffin with pumpkin seeds. Bake approximately 20-22 minutes, until tops are golden and a toothpick comes out clean. Let cool for 10 minutes before removing from pan.

To Purée Pumpkin:
Cut pumpkin into large chunks. Place chunks in a steamer, and steam for 30 to 45 minutes. Remove from steamer and scrape pulp away from skin. Whip with beater or purée in food processor.

Corn-Tomato Salad with Fresh Mozzarella

2009-09-22T22:57:00.001-04:00

Today marked the first day of fall, and consequently my first day of denial. I consoled myself with this beautiful crunchy and summery corn-tomato salad for dinner.

Where I grew up in Québec, we have a summer tradition called "épluchette de blé d'Inde" during corn season. It literally means corn husking, in québécois. It's a summer party where the main dish served is corn on the cob, along with a variety of salads. Guests happily help with the husking of dozens and dozens of ears of corn to be eaten, hence the name of the event.

To me, fresh sweet corn is reminiscent of these summer parties where my family would gather around a large sack of corn and recount, for one more time, the classic family jokes. Ah, memories. Au revoir, summer.

Corn-Tomato Salad with Fresh Mozzarella
Adapted from The Food Network

Dressing
2 tbsp white wine vinegar
2 tbsp olive oil
1 tsp salt
Freshly ground black pepper

Salad
3 ears of fresh corn, husked
1 cup grape tomatoes, halved
2 scallions, sliced
3/4 cup cubed fresh mozzarella
1/2 cup fresh basil leaves

Boil the ears of corn for 10 minutes. Rinse in cold water.

Whisk the vinegar, salt and pepper in a small bowl. Gradually whisk in the olive oil.

Shear off the corn kernels with a sharp knife and place in large bowl. Toss in the tomatoes, scallions and mozzarella. Pour the dressing over the salad and toss to coat. Let set for 15 minutes. Serve sprinkled with fresh basil.

Serves 4-6.

Moroccan Chickpea Salad

2009-08-26T20:45:00.000-04:00

As a child, my mom couldn't get me to eat chickpeas. For years, I took my aversion for granted and didn't give them another fair try. Then one day I did, and it hit me. I suddenly loved chickpeas.

I find their plump shape strangely satisfying to bite into. Turn them into hummus or falafels and they're just as addictive. I've got years of catching up to do!

Moroccan Chickpea Salad
(adapted from Metro)

Salad
1 can chickpeas, drained and rinsed
1 small green bell pepper, diced
1 cup cucumber, diced
1 large tomato, diced
1 medium red onion, diced
1/2 cup feta cheese
1/3 cup fresh parsley, minced
1 tbsp fresh mint, minced

Dressing
2 tbsp olive oil
3 tbsp red wine vinegar
2 tbsp fresh lemon juice
1 tbsp + 1 tsp ground cumin
Salt & pepper, to taste

Toss the chickpeas, diced vegetables, feta cheese and herbs in a large bowl. In a separate bowl, stir the dressing ingredients together. Pour the dressing over the salad and toss.

Tastes even better the next day. Serves 6-8.

Mango Frozen Yogurt

2009-08-09T13:46:00.001-04:00

It's summer, it's hot, you want a frozen treat. Err...

It's summer, you want a treat.

Have you noticed exactly how much Canadians love to complain about the weather? Too cold, too hot. Too much snow, too much rain. Too humid. Weather is the topic of choice for small talk.

For lack of better things to write about, here's my quick rant. It seems that we're hit with torrential rains every other day this season. Mother Nature's temperament is erratic. One could say that we've been robbed of a summer.

Except that on a gorgeous clear blue sky morning, something magical happens. Everyone is actually in a good mood. Even the streetcar operator.

"Just remember, the sweet is never as sweet without the sour".

Mango Frozen Yogurt
(from Passeport Santé)

2 cups plain yogurt
1 1/2 cup fresh mango, cubed
1 tbsp maple syrup

Lay the cubes of mango in a single layer on a baking sheet, and freeze for at least 4 hours (alternatively, use frozen mango).

With a blender or food processor, blend all ingredients until smooth.

Serve immediately or place in the freezer until ready to serve.

Serves 4.

Kale with Tahini Dressing

2009-08-02T19:14:00.003-04:00

Dark leafy greens. We all hear they have great benefits, yet most of us don't really know what to do with kale, swiss chard or collard greens. I used to find them intimidating, too. After some experimenting, I now like to cook a batch of greens on Sunday and eat it with different meals during the week.

Kale is a type of cabbage that grows well in Northern climates. Nutritionally, it's a winner. One cup of cooked greens provides all of your daily requirement of vitamin A and two thirds of vitamin C. It's also loaded with calcium, iron and antioxidants.

I find its chewy texture very satisfying. Why not give it a try?

Kale with Tahini Dressing
(recipe adapted from Karma Chow)

1/4 cup tahini
1/2 cup water
2 tbsp low-sodium tamari
2 tbsp balsamic vinegar
1 tbsp olive oil
1 medium onion, chopped
1 large bunch kale, washed and chopped*
Ground black pepper
Chopped nuts, as a garnish (I used peanuts, but almond slivers or pine nuts would also be good options)

To make the sauce, whisk together the tahini, water, tamari and vinegar in a bowl and set aside.

Heat olive oil in a large pot and sauté the onion for a couple of minutes. Add the washed kale and cover for 2 minutes.

Pour the tahini sauce over the kale and sauté a couple more minutes, until the sauce has thickened. Season with freshly ground pepper and sprinkle some chopped nuts over top, and serve.

Serves 4-5, as a side dish.

* You will notice that kale has tough stems. To prepare it, lay each leaf flat on your cutting board and run a sharp knife down either side of the stem. Discard, or use the stems to flavour vegetable stock.

Low Sugar Raspberry Jam & Raspberry-Peach Jam

2009-07-26T12:32:00.004-04:00

Since I had a pleasant experience with my first canning project, I decided to attempt making jam. Low-sugar jam, that is. I'm always horrified when I read jam recipes that call for 7 cups of sugar. I realize that some fruit can be rather tart au naturel, but for those of us who can't conceive using ludicrous amounts of sugar, there is an alternative. The no sugar needed pectin.

The best part about this pectin is how flexible it is. Sugar is not a requirement for it to work, but it does allow you to add a sweetener to enhance the natural fruit flavours. You have the option to add between 1 1/2 to 3 cups of granulated sugar or 3/4 to 1 cup of honey (or Splenda, but personally I don't use or trust artificial sweeteners).

I used all-natural cane sugar for one batch, honey for another, and took the freedom to try agave nectar for the last batch. They all worked well, but if I had to choose one, I prefer honey.

Low Sugar Raspberry Jam (or Raspberry-Peach Jam)

5 cup-sized jars
4 cups crushed raspberries (or 2 cups raspberries and 2 cups crushed pealed ripe peaches)
1 cup unsweetened apple or grape juice
1 package of No Sugar Needed Pectin
3/4 cup of honey or agave nectar, or 1 1/2 cup of all natural cane sugar (or omit altogether)
1/2 tsp butter (to reduce foaming)
1 tbsp lemon juice (only if making the raspberry-peach jam)
1 home canning kit

In medium-sized saucepan, combine the crushed fruit and fruit juice. Stir in lemon juice (if required), butter and the pectin until dissolved. Over high heat, bring mixture to a full boil, stirring frequently. If using, add the sweetener. Stirring constantly, return mixture to a full boil. Boil hard for 3 minutes.

Remove from heat and skim off foam, if necessary. Fill and process jars as detailed in the Pickled Dill Carrots post, leaving 1/4 inch of headspace. Remove bubbles, wipe jar rim and place hot disc on clean rim. Screw band down until resistance is met.

Boil in canner for 10 minutes. Wait 5 minutes and remove jars without tilting. You should hear the lids pop as they seal. Cool upright for 24 hours and refrigerate any that has not sealed, for immediate use.

Enjoy within a year. Makes a lovely, homemade gift.

Pickled Dill Carrots

2009-07-22T23:05:00.009-04:00

One might wonder why I chose to pickle carrots when cukes are at their peak season right now. That's a fair question.

Back in March, I attended a canning & preserving workshop facilitated by the Everdale Organic Farm and the Toronto Green Community. Discussing the workshop with a friend, she told me she had fond memories of her aunt pickling every summer and making a jar of pickled carrots especially for her.

To practice my new skills, she happily agreed to play guinea pig for my first canning project. And sadly, I just got around to doing it a couple of weeks ago. Rest assured that cukes are next!

Pickled Dill Carrots

5 pint-sized jars, or a combination of pint and cup-sized jars
4 pounds of carrots, cut into even-sized sticks (the amount needed will vary depending on the size of jars used and how tightly packed)
1 tsp dill seeds / jar
1 garlic clove / jar
6 cups water
2 1/2 cups vinegar (5% acidity)
1/4 cup pickling salt
1 home canning kit (funnel, jar lifter, magnetic lid lifter, and bubble remover)

Preheat oven at 225 F. Bring your water-filled canner (or large, deep pot) to a simmer (I use a deep pot in which I placed a homemade rack - see below). Place your empty jars without lids in hot water.

In separate, medium-sized pot, place the lids in hot, but not boiling water. To make the brine, combine the water, vinegar and pickling salt in another pot and bring to a boil. Keep hot until needed.

Remove the jars from the canner (you can use new plastic rubber gloves or jar lifter), and place into the preheated oven to be filled one by one. Bring the water in canner to a boil.

One at a time, take a jar from the oven and place 1 tsp of dill and 1 garlic clove in it. Fill tightly with carrot sticks.

Using the funnel, cover with hot brine leaving 1/2 inch of head space. Repeat with all jars.

With the help of the magnetic stick, place lids on jars. Screw bands onto jars, but only fingertip tight. Place all jars back in the pot of boiling water for 10 minutes. You should be able to see the air bubbles come out of the jars.

After 10 minutes, remove the jars from the canner and let stand. You should hear the lids "pop" as they seal. Double check the lids after 24 hours and refrigerate any that has not sealed properly, to be eaten first.

Wait a couple of weeks for the flavours to develop, et voilà! Enjoy within a year.

African Millet Salad

2009-06-08T23:13:00.000-04:00

June is finally here. Perhaps we would believe that summer is around the corner if the weather was actually warm. In any case, it is not about to stop people from enjoying barbecue season.

Last time made this millet salad, I served it to the lunch club. It got so popular that even non-members wanted the recipe. This time, I brought it as a side dish at a friend's house for a barbecue. The verdict? Deliciously crunchy with a kick!

Few people are familiar with millet. Growing up, my mom's "millet aux tomates" was one of my favourite dishes. It was basically a casserole of millet and roasted tomatoes with thyme. I loved the crunch of the grain and the tartness of the tomatoes together.

Millet is a tiny grain that is a staple in African diets. It is just about the same size as quinoa, a South American grain, but their texture differ when cooked. I find that millet is crunchier and more filling, while quinoa feels lighter and fluffier. On the picture below, you can find millet at the top, with amaranth on the left and quinoa on the right side.

Nutritionally, millet is high in vitamin B and a good source of nutrients such as magnesium and phosphorus. It is also suitable for people on gluten-free diets.

African Millet Salad

3 tbsp olive oil
1 medium onion, julienned
2 tbsp chopped garlic
2 tbsp minced ginger
1 tbsp paprika
1 tsp ground black pepper
1/8 tsp ground allspice
1/8 tsp cayenne pepper
1 cup millet
1 1/2 cups water
1 tsp salt
1/4 lemon juice
1 tbsp brown sugar
1 can corn, drained
1 green or red bell pepper, chopped
1 tomato, chopped
1/4 cup chopped fresh parsley
1/4 cup roasted peanuts, chopped

In medium saucepan, heat 1 tbsp of the olive oil and sauté the onion until golden and soft. Add garlic and ginger and cook for a minute, then add paprika, black pepper, allspice and cayenne and cook for one more minute.

Wash millet quickly and drain. Add to the pan and stir, coating the grains and cook for a couple of minutes. Add the water and salt and bring to a boil, then reduce the heat and cover. Simmer on low for 20 minutes. When all the liquid is absorbed and the grain is tender, cover and take off the heat for 10 minutes to steam. Scrape the cooked millet into a bowl and cover, then let cool.

Meanwhile, whisk the remaining 2 tbsp olive oil with the lemon juice and brown sugar in a small bowl. Stir the corn, bell pepper, tomato and parsley into the cooked millet mixture, then drizzle the dressing over it. Stir to coat. Serve topped with the peanuts.

Recipe from Robin Asbell's Whole Grains Cookbook.

Shrimp with Balsamic-Orange Onions & Roasted Beets

2009-04-26T19:22:00.001-04:00

Spring is a wonderful time of the year to cleanse. I recently did a 3-day cleanse / juice fast and I'm always amazed at how significant the rewards are. Sure, the process is rather painful. Especially on the first day, where you feel lethargic and often experience unpleasant headaches. But I find that it's all worth it in the end, as you are left feeling more energetic and alert, not to mention how it brings your digestive system back on track.

The last time I cleansed for a number of days, I found myself craving kale and seaweed, particularly. In fact, that's how I came up with the name for this blog. This time around, however, I found myself craving the sea. Salmon, trout, tilapia. Shrimp, crab, scallops... If it came from the sea, I craved it! Needless to say, I've been eating a lot more seafood ever since. A serious boost of omega 3s. It fascinates me when my body tells me exactly what it needs.

Shrimp with Balsamic-Orange Onions
(Recipe adapted from Eating Well magazine)

2 large sweet onions, sliced
2 tbsp extra-virgin olive oil
1 tsp salt
1 tsp freshly grated orange zest
Juice of 1 orange
2 tbsp balsamic vinegar
1 tsp finely chopped fresh rosemary or 1/4 teaspoon dried
Pinch of crushed red pepper
12 raw shrimp, peeled and deveined
1/4 cup sliced green onions

Preheat oven to 400°F.

Toss onions, oil and salt in a 9x13-inch baking pan. Cover with foil and bake until softened and juicy, about 45 minutes. Remove foil, stir and continue baking, uncovered, until the onions around the edges of the pan are lightly golden, 15 to 20 minutes.

Stir in orange zest, orange juice, vinegar, rosemary and crushed red pepper. Bake until most of the liquid has evaporated, about 20 minutes. Stir in shrimp and bake until cooked through, 12 to 15 minutes. Stir in the green onions and serve.

Roasted Beets with Orange Vinaigrette
(Recipe adapted from MyRecipes.com)

1 pound golden, pink, or red beets, rinsed and greens trimmed
3 tbsp orange juice
1 tbsp white wine vinegar
1 tbsp minced red onions
1 tsp salt
Pepper, to taste

Place beets in a baking pan and add 1/2 inch water. Cover tightly with foil and bake in a 375°F oven until tender when pierced, 45 to 60 minutes. Peel and cut into wedges.

Meanwhile, in a bowl, combine orange juice, vinegar, onions, salt, and pepper to taste. Add the warm beets and stir to coat. Serve warm or at room temperature.

Asian-Style Three Bean Salad

2009-03-22T20:19:00.003-04:00

My friends tend to think I'm a little nuts when it comes to the choices I make in the kitchen. I prefer to think I'm just a tad overzealous - I blame my parents! For instance, you won't find refined flours, white sugar or even white rice in my pantry. The bottom line is that I avoid refined carbohydrates.

My standards for what I consider healthy are pretty high when it comes to cookbooks. So much so that when I stumble upon one that meets them, I buy it without thinking.

That said, you won't be surprised to read that I'm a fan of Ellie Krieger from the Food Network. Her recipes are healthy and always turn out delicious, just like this sweet and gingery 3 bean salad.

Asian-Style Three Bean Salad

1/2 pound green beans, cut into 1-inch pieces
1 cup frozen shelled edamame
1 tbsp canola oil
1 tbsp rice wine vinegar
2 tbsp fruit-only apricot preserves
1 tsp sucanat (omit if your preserves are sweetened)
1 tsp freshly grated ginger
1 cup black beans, drained and rinsed
2 green onions, sliced
Salt to taste

Steam the green beans and edamame for 5 minutes. Transfer into a medium-sized bowl, and add the black beans and green onions.

In small bowl, whisk together the oil, vinegar, apricot preserves, sugar (if using) and ginger. Pour dressing over salad. Toss to coat, and season with salt. Enjoy!

Citrusy Beet & Carrot Salad

2009-03-15T21:08:00.009-04:00

I turn into somewhat of a hermit in winter. Is it the cold? The lack of light? Or the fact that I have to drag myself around in chunky winter boots? How I managed to survive 20 years of my life in a city where winter is synonym with meters of snow until late April is beyond me.

I get quite antsy when March arrives. Although spring is just around the corner, the return of long sunny days, fresh seasonal salads, and of course patios, just cannot arrive sooner. Patience is most definitely not my virtue.

Here's a recipe for a deliciously fresh, raw beet & carrot salad that I found on Everybody Likes Sandwiches. Until tomato season kicks in, beets & carrots will have to do. Sigh.

Citrusy Beet & Carrot Salad

2 beets, julienned or grated
3 carrots, julienned or grated
2 tbsp olive oil
1 tbsp dijon mustard
1 tbsp maple syrup
1/2 tsp fresh grated ginger
Juice of half lemon
Juice of half orange
Lemon zest
Orange zest
Salt & pepper, to taste

Combine the julienned vegetables in a medium-sized bowl and set aside.

Whisk the last 9 ingredients in small bowl. Pour the dressing over the vegetables. Toss and let marinate a few minutes before serving.

Tastes even better the next day. Enjoy.

Mushroom & Leek Quiche with Spelt Crust

2009-03-09T21:24:00.006-04:00

Next time you make a trip to the health food store, why not pick up a package of healthier, trans-fat free frozen pie shells made with whole grain flour?

You'll be glad to have it on hand when you have eggs or a variety of veggies to use up in your fridge.

Mushroom & Leek Quiche with Spelt Crust

1 frozen spelt pie shell
1 leek, chopped
2 cups mushrooms, diced
1 tbsp olive oil
4 eggs
1 cup milk
1/2 cup grated cheese
1/2 tsp salt
1/4 tsp pepper

Preheat the oven at 375°F. Prebake pie shell for five to seven minutes. Remove from the oven.

Sauté the leek & mushroom in olive oil for a few minutes until the leek has softened.

Meanwhile, whisk together eggs, milk, salt and pepper. Top the prebaked shell with the sautéed veggies, and pour the egg mixture over it. Sprinkle with cheese and bake for 35 minutes or until knife inserted in center comes out clean.

Enjoy alongside a garden salad for a delicious weekday lunch.

Banana Carob Chip Cookies

2009-03-01T11:44:00.006-05:00

I know what you're thinking. Why would I use carob when chocolate is decadent, comforting, and supposedly good for you?

The answer is simple. Because I like it. And because it's healthy, of course.

Did you know that the carob tree has been valued for thousands of years as a source of nutrients for both humans and animals? Unlike cacao, carob is caffeine-free and is naturally sweet, making it an ideal substitute for chocolate (large amounts of sugar and fat are added to cacao to cover its natural bitterness when making chocolate). It is also believed to help digestion.

Why don't you give it a try? You just might like it.

Banana Carob Chip Cookies

1/4 cup butter, softened
1/4 cup unsweetened apple sauce
1/2 cup of Sucanat (non-refined cane sugar)
1 1/2 medium bananas, mashed
1 large egg
1/2 tsp vanilla extract
1 1/4 cup whole wheat pastry flour
3/4 tsp baking soda
1 cup rolled oats
1/2 cup unsweetened carob chips (or use semisweet chocolate chips)

Preheat the oven to 350 F and line 2 baking sheets with parchment paper.

In a mixing bowl, combine the butter and the apple sauce and beat with electric mixer until creamy. Add the sugar, bananas, egg and vanilla and beat until smooth. Gradually add the flour and baking soda. Stir in the oats and carob chips until incorporated.

Drop the dough by teaspoons onto the prepared baking sheets. Bake for 7-10 minutes, until golden brown.

Makes 3 dozens. Recipe adapted from Cary Neff's Conscious Cuisine. The cookies freeze well.

Peruvian Quinoa Corn Chowder

2009-02-23T23:27:00.003-05:00

In the summer of 2007, I escaped to Peru for a few weeks of adventure. Peru truly offers the best of all worlds... the beautiful coastal desert, the breathtaking Andes and the mysterious Inca ruins, and of course, the mesmerizing amazon jungle.

On the way to Lake Titicaca and Cusco, our group spent a couple of days in the charming colonial city of Arequipa. One evening, we decided to try the restaurant of the Santa Catalina Monastery for dinner.

It is there that I had a wondrous, creamy yet light, quinoa corn chowder. It was so tasty that I fanatically pulled the journal from my bag to write down the ingredients, so as to recreate it in Toronto. A year and a half later, this is my first attempt.

Peruvian Quinoa Corn Chowder

2 tbsp butter*
1 1/2 cups chopped leeks
1 cup finely diced celery
1/2 cup finely diced red bell pepper
1 tsp salt
1/4 cup amaranth
1/2 cup quinoa
1/4 tsp dried thyme
4 cups fresh or frozen sweet corn kernels, thawed
1 cup whole milk*
2 tbsp minced parsley, for garnish

In a large pot, sauté the leeks, celery and bell pepper in 2 tablespoons of butter for about 5 minutes. Season with salt.

Stir in the amaranth with 3 cups of water. Bring to a boil over high heat. Stir in the quinoa and thyme and return to a boil. Reduce the heat and simmer, partially covered, for 10 minutes.

Meanwhile, purée 3 cups of the corn with 1 cup of water in a blender or food processor. When the quinoa has cooked for 10 minutes, stir the corn purée and remaining whole corn kernels into the soup. Add salt to taste. Reduce the heat and simmer until the quinoa and amaranth are tender, 3 to 5 minutes. Stir in the milk. Divide into portions and garnish each with finely chopped parsley.

Note: For a vegan version, try replacing the butter with canola oil, and using soy milk instead of whole milk.

Serves 6-8. Recipe adapted from Lorna Sass' Whole Grains Every Day, Every Way.

Fruit Salad with Poppy Seed Yogurt

2009-02-18T23:06:00.004-05:00

While I'm on the topic of breakfast foods, I decided to try this recipe from my latest cookbook acquisition, The Low Cholesterol Cookbook by Angelika Ilies, Doris Muliar and Edita Pospisil.

I particularly enjoy the subtle crunch of poppy seeds. Although I'm used to seeing them on everything bagels, cakes and muffins, incorporating these tiny seeds into yogurt instantly piqued my interest.

Simple and quick enough to be prepared on a weekday morning, yet elegant enough to be served as part of a weekend brunch, this recipe tastes as good as it looks.

Fruit Salad with Poppy Seed Yogurt

2 tbsp poppy seeds
1/2 cup skim milk
1 cup low-fat plain yogurt (or use vanilla and omit the sweetener)
1 tsp honey or maple syrup
1 sliced banana
1 sliced orange
1/2 cup blueberries
1/2 cup diced strawberries
1/2 cup diced grapes
1 tbsp freshly squeezed lemon juice

In a small saucepan, bring the poppy seeds and milk to a boil. Pour the mixture into a small bowl and set aside to cool. Combine with the yogurt and honey or maple syrup, and refrigerate while you get the salad ready.

For the salad, you can use any fruit you prefer or whatever have on hand. If you are using apples or bananas, squeeze some lemon juice over top as soon as they are cut to prevent them from turning brown.

Combine the fruit for the salad and dish out evenly into two bowls. Distribute the poppy seed yogurt over each. Sprinkle with some sunflower seeds or granola for extra crunch, if you wish. Enjoy!

Serves 2.

Smoked Salmon & Goat Cheese Omelet with Grapefruit & Avocado Salad

2009-02-16T22:01:00.003-05:00

My favourite meal of the day is breakfast. I could eat breakfast foods for every meal, and sometimes I do.

My favourite meal of the week is brunch. Based on this information, you might conclude that I'm a morning person. Strangely enough, I'm not. I'm actually guilty of showing up to the office a few minutes late without any pertinent excuse.

That said, my love of breakfast is likely due the fact that it comprises my ultimate comfort foods. Crunchy cereals, yogurt & fruit, granola, overnight muesli, toast with PB & J topped with sliced bananas, coffee... the list goes on and on.

The possibilities for brunch are also endless. Permutations of omelets to be devoured alongside crisp, well-seasoned potatoes... Need I say more?

This is a meal I whipped up one evening for dinner. Who said brunch goodness should only be enjoyed on Sundays?

Smoked Salmon & Goat Cheese Omelet with Grapefruit & Avocado Salad (serves 1)

Omelet
2 or 3 eggs
Dash of milk
Strip of smoked salmon, sliced
Crumbles of goat cheese
A couple spears of asparagus, diced
A few mushrooms, diced
Sliced green onions, as garnish
Salt & pepper

Salad (recipe adapted from the Healthy Heart Cookbook by the American Medical Association)
Baby spinach
Half pink grapefruit, sliced
Half avocado, sliced
1/4 cup low-fat plain yogurt
1 tbsp fresh cilantro, chopped
1 tsp fresh lime juice
1 tsp honey
1/2 tsp grapefruit zest
1/8 tsp salt

Start with the salad dressing. In a bowl, whisk together the yogurt, cilantro, lime juice, honey, grapefruit zest and salt, and set aside until you are ready to eat. To assemble the salad, lay a bed of baby spinach on a plate and top with the sliced grapefruit and avocado.

Preheat oven at 350 F.

Whisk eggs and milk in a bowl, and sprinkle some salt & pepper. Cook the egg mixture in omelet pan over medium heat, so as to make an open-faced omelet. Meanwhile, sauté the asparagus & mushrooms in a separate pan for a couple of minutes. Set aside.

When eggs are almost set, top the omelet with the sautéed vegetables, the smoked salmon and the crumbled goat cheese and pop the pan in the oven for a couple of minutes, until the eggs are cooked through.

Remove from the oven, serve next to the salad and garnish with green onion slices. Pour the dressing over the salad, and enjoy.

Pumpkin Coconut Soup

2009-02-10T23:08:00.000-05:00

Is it just me or it's virtually impossible to find pumpkins after Halloween? While I enjoy carving a pumpkin for the occasion myself, I do think grocers are quick to judge that all shoppers buy them solely for that purpose.

The pumpkin is a type of winter squash that should be readily available from early fall to mid-winter. If stored in a cool place, it keeps well for 2 to 4 months.

This is the easiest soup you'll ever make. If you can dice an onion, you're good to go. Of course, if you managed to find a fresh pumpkin, feel free to bake it and purée it beforehand.

Pumpkin Coconut Soup

1 onion, diced
1 tbsp olive oil
2 cups vegetable broth
1 can coconut milk
1 can puréed pumpkin
2 tsp ground cumin
2 tsp curry powder
2 tsp ground ginger
Pinch of salt
Roasted walnuts, for garnish

In a saucepan, heat the oil and sauté the onion for 3 to 5 minutes, until they turn soft. Add all remaining ingredients and stir to combine.

Simmer on low heat for 10-15 minutes. Devour!

Creole Barley with Crumbled Tofu

2009-02-08T09:32:00.022-05:00

In my book, Sundays are for cooking. I tend to get busy during the week, so I like to get a few dishes ready for lunch or dinner in advance. However, meal planning is not one of my strengths. Most times I go to the grocery store, I don't really know what I need other than the usual replenishment of fruit, veggies, yogurt, etc.

What I'm proud of, nonetheless, is my well-stocked natural foods pantry. I like to keep a wide variety of whole grains, beans, dried fruit, nuts and seeds, oils, vinegars, spices and some canned products like beans, tomatoes and tomato sauce. Isn't it gratifying to realize you've got all the ingredients for a recipe you want to try spontaneously?

Once in awhile, I treat myself to a trip to the Big Carrot. My favourite section is, of course, the bulk bins. I buy blindly, without a clear meal plan in mind. Building my pantry makes me happy. It allows me to put together a recipe like this one, without having to make an extra trip to the store. Have a good week!

Creole Barley with Crumbled Tofu

1 tbsp olive oil
2 1/2 tsp cumin seeds
1 large red bell pepper, diced
2 stalks celery, diced
1/4 tsp red pepper flakes
2 tsp dried oregano
3 tomatoes, diced (or about half can diced tomatoes)
1 1/2 cups hulled barley, soaked overnight, drained
1 liter water or vegetable broth
1 cup extra firm tofu, crumbled
1 tsp salt
Chopped fresh cilantro, as garnish

Heat olive oil in saucepan and sauté the cumin seeds over high heat for a few seconds. Add the bell pepper, celery, red pepper flakes and oregano, and sauté for 2 minutes.

Add the tomatoes, barley, water / broth and salt. Bring to a boil, half cover and simmer for 35-40 minutes until the barley is tender and the liquid is absorbed. Stir in the crumbled tofu and heat up for a couple minutes. Remove from heat, add the chopped cilantro and serve.

Recipe adapted from The Yoga Cookbook by The Sivananda Yoga Vedanta Centers. Serves 4 to 6.

Healthy Homemade Granola Bars

2009-02-05T19:40:00.019-05:00

When the afternoon cravings kick in, I sometimes wander the food court in search of a healthy snack. Though I practically know the (poor) selection by heart, I still naively wish to find something new and healthy that would hit the spot.

Last week, I decided that now was the time to take matters into my own hands. The following recipe for homemade granola bars is healthy, and incredibly delicious. Crumble a bar over some yogurt and fruit for a quick breakfast, or just savour it on its own as a healthy snack or dessert.

Healthy Homemade Granola Bars

Dry ingredients
3 cups whole grain flakes (I used a combination of oat and spelt flakes, but you can also choose a variety of other grains such as rice, barley or kamut)
1/2 cup currants or raisins
2/3 cup chopped almonds
2 tbsp sesame seeds
4 tbsp sunflower seeds
4 tbsp pumpkin seeds
2 tbsp ground flax seeds
4 tbsp shredded coconut
1 tsp cinnamon
Pinch of salt

Wet ingredients
1/2 cup canola oil
1/3 cup honey
1/3 cup maple syrup
2 tbsp natural peanut butter
1 tbsp molasses
2 tsp vanilla
1 tsp lemon zest

Preheat oven at 350 F. Line a 13 x 9 inches baking pan with parchment paper.

Combine dry ingredients in a large bowl and set aside. In a small saucepan, heat oil and add the other wet ingredients. Stir until smooth and pour over dry ingredients. Mix well to combine.

Turn the mixture into the baking pan, and press to form an even layer. Bake for 25 minutes, and allow to cool completely before cutting into bars. Keep refrigerated (also freezes well).

Note: You can adapt this recipe to your own taste, by replacing the currants with other dried fruits such as apricots or cranberries, and by using nuts instead of seeds. Use your imagination!

Recipe adapted from Alive Magazine

Wine-Braised Lentils with Garlic Sautéed Spinach

2009-02-01T14:07:00.006-05:00

Off the top of my head, I can think of at least 8 reasons why you should include lentils in your weekly diet. They're high in protein, fiber and iron, while being low in fat and calories. They're delicious and add a pleasant crunchy texture to any dish. And they're cheap. You just can't get more bang for your bucks.

I first discovered this recipe about a month ago, thanks to Alison's Lunch. I follow several food blogs for inspiration, but when I stumbled upon Alison's, I knew it would make it to my top 5. Cooking with an emphasis on local produce, Alison dishes up mouth-watering vegetarian recipes. I was hooked. I've since made this recipe twice, and enjoyed it on toast, over quinoa, millet, and now with a side of garlic sautéed spinach.

Wine-Braised Lentils

3/4 cup French green lentils
1 cup diced onions
1 cup diced carrots
1 cup diced celery
2 cloves garlic, minced
2 tsp olive oil
1 tbsp tomato paste
1 1/2 cup dry red wine (I used Pinot Noir)
1 1/2 cup water
1 tsp dijon mustard
1 tsp sea salt
Ground pepper
Fresh chopped parsley

Partially cook the lentils for 5 minutes in boiling water. Drain and set aside.

Meanwhile, heat olive oil in saucepan, and sauté the vegetables for a few minutes. Add garlic and tomato paste and stir well. Add the wine, water, mustard, lentils and salt. Simmer, covered, for 30-40 minutes, and notice the wonderful aroma it brings to your home. To serve, sprinkle freshly ground black pepper and garnish with chopped parsley.

Serves 3-4.

Garlic Sautéed Spinach

1/2 pound of fresh spinach, rinced
2 tsp olive oil
3 cloves garlic, minced
Sea salt & ground pepper

In large pot, heat olive oil and sauté the garlic for a minute, over medium heat. Add the spinach and a pinch of salt and pepper, and toss with the garlic and olive oil. Cover the pot and cook for 2 minutes.

Enjoy as a quick and healthy side dish with a sprinkle of sea salt, and a squeeze of lemon juice, if desired. Recipe adapted from the Barefoot Contessa.

P.S: I'm always amazed at how much spinach shrinks when it cooks, so please note that this recipe will only serve about two!

Dig in!

Whole Spelt Perogies

2009-01-27T22:19:00.009-05:00

pierogi / perogi / pirogi (pi-roh-gee)
Noun, plural -gi, -gies. Eastearn European Cookery. A small dough envelope filled with mashed potato, meat, cheese, or vegetables, crimpled to seal the edge and then boiled or fried, typically served with sour cream or onions.

Consider yourself warned. You will be tempted to eat all of the filling for these perogies on its own.

I first learned about the existence of perogies in my first year of university. We all agree that cafeteria food is often questionable, but the perogies and I had what I can call love at first bite.

A couple of weeks ago, I was craving perogies and debating whether or not I should make a batch of my own or just buy some frozen. As I try to avoid refined flours, I decided it'd be fun to spend a Sunday afternoon making these little wonders -- with whole grain flour, of course!

Whole Spelt Perogies

Dough:
2 1/2 cups whole wheat, spelt or kamut flour
1/2 tsp sea salt
1 egg
2 Tbsp extra-virgin olive oil
1 cup water

Filling:
1/2 lb potatoes, peeled and cut in large chunks
1/2 lb cheddar cheese, crumbled (or whatever you have on hand)
2 Tbsp extra-virgin olive oil
2 onions, chopped
Sea salt and fresh ground pepper, to taste

To make the dough, measure the flour in a bowl, sprinkle with salt then add egg and olive oil in the center and blend ingredients. Add water a little at a time, working the dough until water is fully absorbed. Knead dough until smooth then roll it into a ball, cover with a warm bowl and let stand at room temperature for 10 minutes.

Meanwhile, to prepare the filling, cover the potatoes with lightly salted water in a pot and cook until tender. Drain and cool. Add cheese then thoroughly mash with the potatoes. In a pan, lightly sauté the onion in olive oil then add to the potato-cheese mixture. Mix well and season with salt and pepper.

Taste with caution, ie. self-control. Potatoes, cheese, onions... what's not to love?

Sprinkle some flour on a clean flat surface and roll out the dough until thin. Cut dough into rounds with a glass or cookie cutter then place one tablespoon of filling in the center of each. Fold rounds in half and pinch edges together to seal.

Cook in about three liters of boiling salted water, in batches for about 10 minutes. Remove and allow to dry while you cook another batch.

Sprinkle with chopped cilantro, if desired, and serve with sour cream. I also enjoy eating them with low-fat cottage cheese and cilantro. Aww, comfort food.

Adapted from Alive magazine. This recipe makes 3 to 4 dozens. To freeze the perogies, layer them on a baking sheet and place in the freezer until firm, 30 minutes to 1 hour. Transfer to a freezer bag and enjoy at a later time.