Whole30 Vegetarian Day 5: Pan Seared Brussel Sprouts with Apple, Onion and Dates.

Yesterday had me a little down in the dumps after dinner. I developed symptoms of "detox" like a sore throat and headache. I could post a 99 page rant about how much I hate the word detox, but that might be for another day.

According to the Whole30 program, symptoms of detox are normal and expected. (I can't help but wonder though, why when I switched from meat-eater to vegetarian, or when I jumped, at one point, into Ayurveda, why I didn't develop any adverse reactions or detox symptoms, only felt amazing immediately?) Anyway, I slept almost 11 hours last night (!!!!) And woke up feeling amazing. No adverse symptoms today, and my energy levels are great.

For breakfast I wasn't feeling particularly hungry, so I had a cup of coffee and a banana. Meh.

For lunch I had a salad with avocado, strawberries, grapefruit, tomato, cucumber and broccoli, over romaine, in a balsamic vinaigrette.

Dinner was the main take-away today and is adapted from a recipe I found at Herbivoracious.com. Their recipe uses honey (not allowed in my program) so I used dates instead, and ghee instead of butter (ghee allowed, butter not). This recipe isn't vegan, but you could easily make it vegan by subbing coconut oil for ghee.

The dish came out AMAZING. Better than expected. The dates give it a sort of brown-sugar quality that is delicious.  I'm loving trying new recipes, and the challenge to make them fit with in the program. So far I've found quite a few that will stick around after this month is up.

Oh. And some notes about what I'm noticing: We aren't allowed to weigh ourselves during the program. But my pants feel looser and more comfortable, my waistline is visibly slimmer (probably from dumping some bloat and water weight) and my skin looks great. I am missing wine tonight. A glass of wine would be great.

Ingredients:

1/2 of a medium onion, chopped

1 apple, cored and chopped (I left the skins on)

2 dates, pitted and chopped

1/2 lb of fresh brussel sprouts, stems chopped and outer leaves removed, then sliced into 1/4 inch pieces

1/4 tsp fresh rosemary
1 tsp apple cider vinegar

salt to taste

2 tbsp oil of your choice (ghee or coconut)

In a large skillet melt your oil, then saute the onion until soft, about 4 minutes. Add in the apple and dates, and cook another 2 minutes. Then add in vinegar, the rosemary and brussel sprouts. Cook until desired tenderness (about 5 minutes for crisp sprouts, longer for more tenderness). Enjoy the savory, sweetness of it all!



Whole30 Vegetarian: 20 Minute Garden Vegetable Soup (Vegan, Paleo)

My husband recently started following the Whole30 plan. Long story short, it's a a diet that emphasizes whole foods and cuts out sugar, dairy, processed and refined foods, and grains. In an effort to support him, I've been modifying my cooking to avoid these ingredients. Which, it turns out, is pretty simple (for me at least). A diet that focuses on eating tons of veggies? I can handle that!

A lot of the complaints about the program is boredom or lack of ideas with cooking. I can imagine if you're coming out of a diet coke/hamburger/cheetos kind of diet that this change would be hard. But instead I see it as a challenge, and have come down with some really great ideas and recipes. Already we have had a ton of baked sweet potato, roasted cauliflower (huge hit with the kids), super yummy salads topped with nuts and strawberries, and a kale salad with apples that I MUST POST SOON.

One of the things we decided would be nice is to add some soups to the menu, and I have some good ones lined up like cauliflower pesto that I'll be sure to post. 

Today I made a pot of soup to last the week, either to accompany meals or as a quick snack. This one took 20 minutes, fits into the Whole30 diet and smells amazing. My husband keeps creeping around the kitchen asking what I put in it, and I'll tell you: not a lot. It's brothy and light, perfect for spring, and all done in 20 minutes! 

Ingredients:

1 small onion, diced

2 carrots, diced

3 stalks of celery, chopped

3 cloves of garlic, minced

1 large zucchini, sliced into half moons

1/2 cup of roasted red peppers, peeled and chopped (I used jarred from the grocery)

4 cups of broth or water

1 can organic diced tomatoes (or about 1 cup fresh chopped)

1 large bay leaf

1 tsp thyme

1/2 tsp mixed Italian seasoning

salt and pepper to taste

In a skillet heat 2 Tbsp olive oil. Add in the onion, celery, carrot and saute until soft, about 5 minutes. Add in the garlic, red pepper and spices, bay leaf, and cook 1-2 minutes more, stirring frequently. Stir in the broth and tomatoes, salt and pepper to taste. Bring to a simmer and cook for 5 minutes. Add in the zucchini and cook 5 minutes more. Store for the week and enjoy with your favorite salad or serve immediately.

                                                                  All packed up and ready to go in the fridge!

Veggie Fajitas and the Politics of Feeding Children Vegetables.

                                              

 

 

I'm not a believer in hiding veggies from your children. True, there are many celebrities with best-selling cookbooks that tout the benefits of pureeing veggies into things like brownies and spaghetti sauce. I think that's a neat idea. But as a way of life, I believe in presenting children with food that looks as much in it's natural state as possible. If they never know that they are eating a vegetable, how will they ever choose to eat one voluntarily?
 

Hear me out.

 

It's useful to add nutrients to a picky eater's meals. But overall, the real value is teaching kids that veggies are delicious, and an important part of their diet. Give a kid a zucchini and he's probably going to turn his nose up at it a few times. But be persistant. Eventually it will take. How do I know? Because we've lived this ideology again and again.

 

Tonight I made veggie fajitas for my family. No tofu. No seitan. Just carmelized veggies in a tortilla. Even I was skeptical that it would take with my kids, particularly my youngest.  But all three of my kids ate, and ate well.

 

We have a philosophy in this house that what's for dinner is what's for dinner. There will be nothing else. I am not going to cater to you. It's a hard line to draw. But if you don't eat, you go hungry. ( A big, BIG part of this is preventing too much snacking before dinner. Hungry kids EAT).

 

Let's just say it's a power struggle. And I win, almost every time.

 

Don't get me wrong. It didn't happen overnight. It took a long, LONG time. All I ask is that they try. Try the veggies.

2-3 bites at least. Then you can eat your beans and rice and tortillas.

 

And over time, those 2-3 bites turn into 5-6. And then a whole meal. It works. Try it. And let me know how it works out for you. What challenges do you face in the kitchen? Do you think my rules are too strict?

 

 

Veggie Fajitas

 

Ingredients:

1 onion, sliced

1 bell pepper, sliced

6 oz. mushrooms, sliced

2 small zucchini, speared

 

 

 

In a large skillet saute the onions and mushrooms until soft. Add the zucchini and red bell pepper. Cook until the onions and mushrooms are caramelized. Salt and pepper to taste. Serve in warm tortillas with rice and beans on the side.





White Bean and Kale Soup (Vegan)

The rain has finally arrived, albeit a bit late in the year. This has been the driest year in California history, and while I can't say I've been hating all the sunshine, the drought is a real concern. And I really do love the rain. It's the perfect time to stay all day in jammies, eat soup, make tea and listen to the earth be renewed.

We also spent the week celebrating my middle son's 10th birthday and I'm feeling a little sick of party food, pizza and cupcakes. This was a nice dinner to bring my family back to their senses.My kids enjoyed this one, the 12 year old had 3 servings!

This bean and kale soup is very simple and quick to make. The bell pepper added towards the end adds a bright and peppery flavor to the soup.

Ingredients:

2 tbsp Better than Boullion (veggie flavor)
6 cups of water
1 onion, diced
3 stalks of celery, chopped
2 cloves of garlic, minced
1 bay leaf
1 sprig of fresh rosemary
1 red bell pepper, chopped
1 bag of frozen peas and carrots
1 cup of cooked white beans
2 cups of kale


Saute the onion and celery in a large saucepan until translucent. Add in the garlic and bay leaf and cook another 1-2 minutes. Add in the boullion, rosemary and water and bring to a boil. Simmer for 10 minutes. Then add in the rest of the ingredients, bring back to a boil. Simmer until peas and carrots are soft, about 5 minutes. Remove the rosemary stem and bay leaf prior to serving. Enjoy with a crusty loaf of bread, for dipping.

Fresh and Easy Flat Bread Pizza

 

 

California is an agricultural hub and particulary here on the Central Coast, we are really lucky to have access to fresh, local produce. For me, a short drive down to Moss Landing once a week takes us through fields of fresh brussels sprouts and artichokes, along the foggy coastline and ends at one of my favorite produce markets.

 

Here you can also view the marina, go kayaking, shop for shells or visit excellent restaurants.

 

But my purpose in making the trip each week is to get amazing, seasonal, local produce at an unbelievable bargain.

 

This week, I picked up peppers, onions, mushrooms and squash. I admit, it's been a challenge to switch to buying seasonal vegetables, as I have to then find a recipe to use them in, rather than shopping to complete my planned recipe. But I'm adapting.

 

This week's culinary creation came via inspiration from a recipe I saw in Sunset magazine. I'm blogging from memory of something I saw while sitting in the dentist's office (probably trying to distract myself  from the impending procedure. I hate dental work, don't you?)

 

Fresh, thinly sliced veggies are layered on to a large lavash bread, then baked at high heat for a short amount of time. I admit I was skeptical at first that the lavash would hold up, instead expecting a soggy mess. But it did hold up. I recommend slicing your veggies very thinly to avoid too much liquid escaping and ruining your meal.

 

 

 

The result is a very fresh pizza, with vegetables that are barely cooked but very delicious. The crust is very crisp and would make an excellent appetizer, although we ate them as a meal. If you are adverse to nearly-raw onion, I would omit them.

 

Ingredients:

 

1 lavash or other flat bread per person

1 yellow squash or green zucchini, thinly sliced

1 bell pepper, sliced

1/2 onion, sliced into half moons

1 clove garlic, chopped

2 tbsp olive oil

3 mushrooms, sliced

1/4 cup of herbed goat cheese, crumbled

1/4 cup good-quality grated parmesan cheese

salt and pepper to taste.

chopped tomatoes and arugula for garnish

 

Preheat oven to 425 degrees. Place your lavash bread on an inverted cookie sheet and brush with oil. Sprinkle garlic over the top and layer the squash, pepper, mushrooms and onion over it. Crumble the goat cheese evenly, and top with parmesan. Bake for 5 minutes. Remove from the oven, slide onto a cutting board and top with chopped tomatoes and arugula. Salt and pepper to taste.

 

I hope you enjoy them, we have made them three days in a row because they are that delicious and easy!



Chickpea Wraps with Tahini (Vegan)

I picked up a jar of dukkah the other day at Trader Joe's because I've never tried it before. That's pretty much how I discover new things; when something looks interesting, I buy it. Then I have to figure out what to do with it.

This was kind of an impromptu lunch I threw together that is sure to become a regular favorite. Most of my meal planning is centered around dinner, which can leave me high and dry for lunch, when I hit the house just after yoga, ready to devour anything in sight. But this recipe so screamingly easy and you can make it the day before for extra ease.

Ingredients:

Filling:
1.5 cups of cooked garbanzo beans
1/2 cup of chopped celery
1/4 of a red onion, minced
1 green onion, sliced thinly
salt and pepper to taste
2 tablespoons of pre-made Dukkah (or feel free to substitue another spice blend)
1 tsp apple cider vinegar (you can substitue lemon juice if you prefer)

Sandwich:
flat bread of your choice, 1 per wrap
spinach and tomato for garnish
tahini

Combine all of the ingredients for the filling in a medium bowl and toss to combine.

Layer onto your flatbread some spinach, the filling, and top with tomatoes. Drizzle tahini all over and enjoy!

Vegan Lentil Burgers

This recipe is a little more time consuming than I normally would put in, but when you serve it up to three kids under 12 and not only do they eat it, but they love it, (and when you know that burger is made up of healthy lentils and vegetables) it's well worth the effort.

I often think that the reason so many people eat the food they do is because they've not been exposed to other ideas. For instance, parents always comment on all the kinds of different foods my kids will eat, from Thai food to Japanese food, to vegan and vegetarian food.

 Sure, they love "kid" food too. But the trick is to keep offering and tweaking and offering again. Over time, something that seemed "weird" will become normal, and maybe even loved.

I also think it's best if you tell your children what they are eating.  Lentil burgers are never going to pass for meat. It's never going to be the same consistency or flavor. Instead you're taking a classic meal and offering a different version that is equally as tasty but healthier.


Vegan Lentil Burgers:

2/3 cup dried brown lentils
2 cups water

3/4 cup of large pearl couscous (you can substitute prepared rice or dry oats)
1 tbsp olive oil
1 cup water

1 onion, chopped
1 carrot, chopped finely
2 ribs of celery, chopped finely
2 green onions, chopped
1 small handful of parsley, chopped
1 tsp chili powder
1 tsp cumin
4 heaping Tbsp. masa flour
Braggs Liquid Aminos or soysauce
olive oil

In a small pan, combine the lentils and 2 cups of water. Bring to a boil, then simmer covered until the lentils are soft and the water is absorbed, about 30 minutes. Set aside to cool.

 (A note here: I usually find I need to add more water at some point. If the water is gone, but the lentils are still hard, add more water)

At the same time, toast the couscous in 1 Tbsp olive oil until browned.

Add in the 1 cup of water, cover and simmer for 12 minutes, or until the water is absorbed.  Set aside to cool.

Meanwhile, saute the onion, celery, carrot and spices in a large skillet until soft. This step also helps to release any moisture in the vegetables. Let cool.

Once everything is cool enough that you can handle it with, well, your hands, combine the cooked vegetables with the green onion and parsley, lentils and couscous. Mix thoroughly with a rubber spatula. Sprinkle your masa flour over the top of it, and give a few good shakes of Braggs  over everything.

Mash with your hands until everything resembles thick refried beans. Form patties with your hands. You should get about 8 of them.

 

Oil an large baking sheet and cook for 10 minutes on each side in a 375 degree oven. Serve with your favorite fixin's and enjoy!

 

 

 

 

 Kelly certainly did!

 



Cilantro Chutney

My work with UCSF and our study on how yoga can improve female pelvic health is going amazingly well. But the drive is...exhausting. It's ironic that this journey to teach yoga is hell on my body. I spent most of the weekend a kind of tired, sleepy, deranged zombie mom. Thankfully my husband is extra nurturing at times like these, and even took the kids to the pool so I could catch a nap.

In anticipation of my busy week ahead, I spent most of the day in the kitchen cooking up various Indian dishes so I could make myself a little thali lunch each day. Thali is a meal made up of small portions of various dishes. I made potatoes in yogurt sauce, dal (spiced lentils), garbanzo beans with spinach and a tomato/spinach masala with paneer.

But by far the best thing I made today was this cilantro chutney. It's screamingly good and so so simple. You can use it as a salad dressing, or as a sauce for tacos or, like me, as a side to your Indian dishes.

Ingredients:
1 head of cilantro
1/2 of an onion
1 tbsp coconut oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1 serrano chili
2 tbsp lemon juice
salt to taste
water

Heat the coconut oil in a pan and toast the seeds for 1 minute, stirring constantly. Then combine the seeds, coconut oil and the rest of the ingredients in a blender. Add water to get desired consistency. Place in a jar with a tight fitting lid and store up to 1 week.

Gazpacho

When I was a kid, my mom used to make this soup, Gazpacho, which is a cold tomato soup. While I'm sure she never used a blender to make hers, I find that this way is quick and cleanup is a breeze, and it makes for a nice, thick soup.  I'm not sure how my mom got me to love this, as my kids wouldn't be caught dead eating cold soup, especially not tomato soup. I'm still trying to convince them that tomatoes are really delicious. It's an ongoing battle.  Still, it makes a nice light lunch for the resident grown-ups.

Serves 2

4 tomatoes, quartered

half of an onion, quartered

1 bell pepper, quartered

1 cucumber, chopped

2 green onions, roughly chopped

 3 tablespoons fresh lemon juice

2 tablespoons red wine vinegar

1/4 cup chopped fresh parsley

salt and pepper to taste

Combine all the ingredients in a blender and pulse until roughly blended. Add water to adjust thickness level as desired. Serve immediately and garnish with avocado.

Pasta e Fagioli: A Poor Man's Meal

I'm excited to announce that the Yogic Kitchen will be featuring recipes from guest yoga teachers! Today's recipe comes via guest blogger Cori Fratelli, a yoga teacher and mom from Colorado.

Cori Says:

While it may have seemed, at the time,  like my parents could afford the many luxuries of life, looking back I recall many hardships and I make the conclusion that my parents perhaps lived from paycheck to paycheck, like so many of the American population currently do. Time and again....well more specifically, several times a week, my father would cook us "the poor man's meal," as he called it. In my Italian neighborhood growing up, we called this dish Pasta e Fagioli, or pasta and beans. Today I make this meal for my family, and I recall my loving  father standing over the stove cooking this very same scrumptious meal for his family.

Ingredients:

1 clove of garlic, chopped
1 Tbsp. olive oil,
2 cups fresh spinach
1/4 of a red onion, sliced
1 can white beans, such as Great Northern or cannellini
1 box spaghetti

Cook it up

Cook pasta according to directions on package.

Meanwhile, saute the garlic until fragrant. Add the spinach, onion and cook until the spinach wilts. Add the beans and heat through. Finally, drain the spaghetti and toss with the spinach mixture, cook another 2 minutes.  Add in more olive oil, salt and pepper to taste. Enjoy!

Curry Rice with Garbanzo Beans and Spinach

Ahhh the end of the month. When the fridge is bare and making dinner feels a bit like MacGyver, except instead of diffusing a bomb with an apple, a bit of twine and a rock, I'm trying to make dinner out of 6 seemingly incongruent ingredients.

Plus, I have to get my kids to actually eat it. Right.

After some time spent in the kitchen scratching my head and wracking my brain, I came up with this and let me tell you, it was both delicious and a HUGE hit with the kids. And yes, my kids do actually eat like this. Hard to believe, I know. I could regail you with all the things they don't eat, but let's just get to it already.

Ingredients:

Rice:
1 cup jasmine rice
1 tsp yellow curry powder
1/2 tsp salt
1.5 cups water

Garbanzos and Spinach:
1 onion, diced
2 cloves of garlic, minced
1 tsp cumin powder
salt to taste
3/4 cup of fresh spinach, chopped
1 to 2 cups garbanzo beans, cooked or canned
dash of water or veggie broth

Combine all of the ingredients for the rice in a saucepan and bring to a boil. Stir, cover and reduce heat to low. Simmer 20 minutes.

Meanwhile, saute the onion and garlic in a large skillet for about 2 minutes. Add in the cumin and stir, cook over medium-low another two minutes, stirring occasionally. Add in the garbanzo beans and a dash of liquid to deglaze the pan and heat the beans through. Stir in the spinach, cook another two minutes.

Serve with the rice.

Pita Salad

I've been branching out of my usual salad repetoire (romaine does get boring after a while) and this one is a nice little side dish, really fresh and light. We had it with a simple minestrone soup.

I cheated by using pita chips, but you could just as easily toast your own.

Ingredients:

1 cup pita chips
1 diced English cucumber
4 small tomatoes, chopped
1 onion, diced
1/2 cup fresh green beans, chopped
1/2 cup smoked mozzarella, diced (optional)

Combine in a bowl and toss with sauce (recipe follows). Let set for 5-10 minutes before serving.

sauce:
2 tbsp red wine vinegar
4 tbsp olive oil
salt and pepper to taste
1 to 2 tbsp honey
1 tsp cumin
1/2 tsp Italian seasoning

Mix well in a small bowl .

Spinach and Potato Frittata

It's a rainy Veteran's Day out here on the California coast, and what better for brunch than a savory frittata and a cup of hot coffee? My husband's got music playing and my kids are debating on whether this should be considered a breakfast or a lunch...hence: brunch.

Ingredients:

1 onion, chopped
2 large red potatoes, diced and boiled until barely soft
1 6 oz. bag of fresh baby spinach
4 whole eggs
4 egg whites
1 tsp dried Italian seasoning
1/3 cup of vegetable broth
1 tsp salt
1/2 tsp pepper
1/2 cup of shredded cheese of your choice
sprinkling each of bread crumbs and parmesan cheese

Preheat oven to 350.

Saute the onion until soft, then set aside.

Saute the spinach until wilted, doing in two batches if necessary and set aside.

In a large bowl, combine the eggs, whites, broth, seasoning, salt and pepper, whisk until blended. Then fold in the onion, potato and spinach.

Pour into a greased pie pan and top with cheeses and bread crumbs. Bake for 25-30 minutes, or until middle is set and top is browned. Let cool 5 minutes before cutting and serve with sour cream and salsa.

Butternut Squash Pizza

Very subtle and delicious! This pizza makes an excellent appetizer or main course.

Ingredients:

1 butternut squash, peeled and sliced thin
1 onion, thinly sliced
salt and pepper to taste
1 tbsp. fresh rosemary
1 uncooked pizza dough, divided
fresh spinach
olive oil
parmesan, freshly shaved

Heat oven to 400 degrees and bake the squash and onion in a large glass pan, tossed with olive oil, salt, pepper and rosemary, for about 20 minutes.

When done, increase heat to 450. Roll/pull each pizza dough into 8 inch rounds. Put on a cookie sheet or pizza pan and top with the squash/onion mixture. Bake for about 10 minutes.

Drizzle each pizza with some olive oil, sprinkle with a bit more salt and top with spinach and parmesan. Bellisima!

Vegan Philly

It usually happens that the best meals come from an empty fridge and some ingenuity. Such is the case with this one! I love this meal so much I could eat it every day for lunch and never get tired of it. It doesn't look like much, but the taste is phenomenal, plus if you do eat meat, you won't miss the cheese, or the steak, but you'll have to try it to believe me!

1 onion, halved and sliced

1 red bell pepper, halved and sliced

5 baby bella mushrooms, sliced

1/4 cup (or to taste) of Soyaki teriyaki sauce, or similar

Saute the onion until soft in a few tbsp. of olive oil. Add in the mushrooms and bell pepper and continue to cook until it begins to caramelize. Then add in the teriyaki sauce and stir to coat. Cook about one more minute, then remove from heat.

Serve on top a bed of greens and your favorite bread.

Veggie Sausage and Apple Stuffed Acorn Squash

I'm not a huge fan of veggie sausages but I recently found that Trader Joe's makes a mean italian version that is pretty darn tasty. If you don't prefer to use veggie sausages, you can always substitute zucchini instead.

You will need:

2 acorn squash, halved

1 onion, chopped

2 ribs of celery, chopped

2 sausages, sliced into half moons

1 large apple, chopped

butter or alternative

salt and pepper to taste

Saute the ingredients (except the acorn squash) in a bit of olive oil, until the onion is soft. Brush the tops and insides of the acorn squash with olive oil and then fill them with the apple/veggie mix. Top each with a small pat of butter.

Bake at 375 for an 75 minutes, or until the squash is soft.