ATTN: GENTLEMEN: A Quick Curry To Keep the Ladies Happy and Healthy

CAULIFLOWER CURRY WITH GOLDEN RAISINS

     Indian food is delicious. Somehow, the spice blends of this part of the world transform even the least appealing vegetables into the most fantastically aromatic delights. Until I started preparing Indian food in our home regularly, we rarely ate powerhouse vegetables like spinach, okra and cauliflower. Now that I have amassed a notebook full of recipes and we opt for Indian once or twice a week, we are meeting and surpassing the recommended servings on all our veggies! Its no fun to feel like its a sacrifice of flavor and a major chore to incorporate a food into your diet that you KNOW you need to be eating more often. As adults we understand that sacrifices must be made, but who can blame a kid for turning up their nose at some of this stuff? Well, today's recipe will solve the "super-healthy, not-so-tasty" vegetable dilemma for the whole family. And its especially great for moms because it packs a serious kick of nutrients that are critical for women PLUS its easy enough for the older kids to get in the kitchen with Dad and take over dinner preparations for the night!
     Cauliflower Curry with Golden Raisins is a delicious and attractive dish that cooks up in about 30 minutes (start to finish) and provides a very well-rounded melange of nutritious fruits and veggies. This recipe is gluten-free, nut-free and vegan without having to make any special ingredient substitutions or eliminations. Its almost as if those added benefits were an afterthought in developing the dish. This means even the meat and bread lovers out there will enjoy eating it. The curry flavor is mild and sweet, so don't worry if you think Indian food is too spicy for you or your family, I can assure you this is not a "hot" dish. The golden raisins and carrots add a delicate, sugary hint that makes the kids gobble it up while the grown-ups are sure to appreciate the rich flavors of the curry powder, ginger and cumin.
     The outstanding health benefits of this curry come primarily from the cauliflower. As was previously mentioned, I never cared much for the taste of this cruciferous vegetable. Judging by the vegetable tray at any function I've ever attended, I'm not the only one! Cauliflower is one of the most nutrient-dense foods, relative to number of calories, that we can include in our diets. It is rich in B-vitamins, such as folate, which aid in cell growth and are considered of prime importance during pregnancy. It also contains Vitamin-C and selenium to help build the immune system. Perhaps the biggest benefit of cauliflower is its potential to fight and prevent breast cancer. Recent research shows promising results that certain photonutrients, in combination with the indole-3-carbinol present in the vegetable can increase estrogen metabolism while removing harmful toxins from the body and possibly even diminishing breast tumors! This should be enough to encourage any of us to cook up a little cauliflower now and again.
    Not to be out shined, golden raisins provide a supply of boron to fight against osteoporosis and carrots give us some beta-carotene while chickpeas power up the meal with added protein. Along with this winning combination, you'll also get lots of fiber which is sure to do a belly good. So healthy and absolutely full of flavor...let's get cooking! 

Cauliflower Curry with Golden Raisins

  
• 2Tbsp canola oil
• 1 medium onion, chopped
• 1 Tbsp minced fresh ginger
• 2 tsp minced garlic 
• 3 c cauliflower, cut into bite sized pieces
• 2 carrots, cut into 1/4" half-moons
• 1 Tbsp mild curry powder*
• 1 plus 1/2 tsp cumin
• 1 (14.5 oz) can stewed tomatoes, with juices, chopped
• 1 (15 oz) can low-sodium chickpeas, rinsed and drained
• 1/3 c golden raisins
• 1 c fresh or frozen sweet peas
• 1/2 c fresh parsley, chopped
• course salt and freshly ground black pepper 

     Heat oil in a large, deep skillet or Dutch oven with tight fitting lid over medium heat. Add the onions and saute for about 3 minutes, until softened. Add ginger and garlic and saute 1 minute more.
     Add the cauliflower and carrots, increase heat slightly and allow to cook, stirring often, for 6-8 minutes, until the cauliflower just begins to brown. Season lightly with a pinch of salt and pepper.
     Add the curry powder and cumin. Cook 30 seconds, stirring constantly.
     Now, add the stewed tomatoes (with juices), chickpeas and raisins. Season with an additional pinch of salt abd pepper, stirring to combine. Raise the heat to high and bring to a boil. Stir again and reduce the heat to medium-low. Cover and allow to simmer about 10 minutes or until the cauliflower and carrots are just tender. You may need to add 1/4 to 1/2 cup water while it simmers to keep the dish from drying out. Your end result should have a small amount of "sauce."
     Stir in the peas and parsley. Cover and cook 3 more minutes, stirring a few times. Taste and adjust seasonings, if necessary. 
     Serve warm or at room temp with steamed basmati rice.

     Yields about 6 servings.
     Vegan, Gluten-free, Nut-free, Soy-free.
     Delightful!

     * Be sure that you are using curry powder that is free of any anti-caking agents that may contain gluten! Many health food stores carry spice blends that are clearly labeled "Gluten Free." 
 

Corn Chowder to Cure the Common Cold (And Just About Any Ailment)

     This is the time of year when we all love a bowl of warm soup. Whether its a simple supper or a relaxing lunch break, soup really does soothe the body and the soul. The supermarket is chock full of canned varieties, boxed variations and even "quick-fix" mixes of dried beans, pasta and spices. The down sides to these are numerous, including the addition of preservatives, high sodium content, hidden allergens and less nutritional value than can be obtained by using fresh vegetables. And truthfully, most of these prepared soups don't taste that great and aren't that much of a time saver! 

vegan corn chowder with sweet potatoes and cumin

     One of my favorite soups to prepare, and hands-down my favorite to eat, is corn chowder. Traditionally, this is a cream based soup, usually cooked with bacon and bacon fat, high in calories and high in carbs. With a little adjustment and a few tasty additions, you can enjoy all of the comforting flavors associated with the best chowder and get a BIG dose of healthy vitamins and nutrients without all the fats and sugar-spiking carbohydrates.
     The two nutritional secrets to this recipe are sweet potatoes and cumin. Sweet potatoes are used in place of the more commonly included white potato and provide lots of fiber, Vitamin C and beta-carotene. The carotenoids found in sweet potatoes help stabilize blood sugars while facilitating the body's ability to use insulin and increasing metabolism. Beta-carotene offers a wide variety of benefits, including help in easing inflammatory conditions such as asthma and rheumatoid arthritis. In addition, this brightly colored root vegetable provides potassium, an electrolyte that is essential to all of us, but is especially necessary for nursing mothers.  Cumin is a smokey spice often found in Indian and South American cooking and serves to replace the deep flavor that is normally imparted by the rendered bacon fat and bacon pieces. Not only does this spice allow us to eliminate that fat and cholesterol, it also provides iron and releases essential oils that can aid in everything from respiratory ailments to concentration levels and improved memory. Many health care professionals believe that cumin can play a key role in preventing the onset of early Alzheimer's disease. And for the mom's who liked the benefits of the sweet potatoes for breastfeeding, here's an added bonus, cumin helps increase milk production, too. 
     If all of this isn't enough to get you're mouth watering and your tummy growling, let me just say that this is one of the most delicious soups I have ever eaten. I have shared it with quite a few friends and family who seem to agree, and it has become a regular dish in our home. It cooks up quickly and freezes well, so make a double batch and leave the canned soups at the grocery mart!!  

CORN CHOWDER WITH SWEET POTATOES & CUMIN

• 3 cups fresh corn kernels, or 1 (16oz) pkg frozen corn
• 2 (15 oz) cans wole kernel corn
• 2 c low-sodium vegetable broth
• 2 Tbsp olive oil
• 1 medium onion, chopped
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• 1/4 tsp cayenne pepper
• 2 tsp ground cumin
• 1 large (or 2 small) sweet potatoes, cut into 1/2 inch dice
• 1 c "Silk" brand creamer*
• 1 Tbsp pure maple syrup
• 4 scallions, thinly sliced

     Begin by pureeing the canned corn kernels in a blender along with their liquid and about 1c of the vegetable broth.
     Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onion, fresh or frozen corn kernels, salt, pepper, cayenne and cumin. Saute 5-6 minutes, until onions begin to brown slightly.
     Add the sweet potatoes, pureed corn and the remaining broth and bring to a boil. Reduce heat to medium-low and allow soup to simmer until the potatoes are tender, about 15 minutes. Stir in creamer, maple syrup and scallions. Season with salt and pepper, if needed and serve.

     Yields 8 servings. 
     Refrigerate up to 3 days, freeze up to 1 month.
     Gluten-free, Nut-free and Vegan

 *If you do not desire a vegan-friendly soup, light cream may be used but will increase the fat and calories in this dish. "Silk" brand creamer can be found in the dairy case of most supermarkets along with the refrigerated soy milks. 

This One's For the Vegans & the Sweet Tooths!

     No one likes to eat something that doesn't taste good, and most of us like serving something unappealing to our guests even less. Its hard for a lot of us to imagine that a gluten-free, dairy-free, egg-free, nut free dessert could have any flavor at all, much less that such a concoction could have people fighting over who gets the last helping. Would you believe that there is a recipe that fits the bill AND has fewer calories than just about anything so delicious while providing a good dose of nutrients?? This just may be the perfect dessert, especially for those who have dietary restrictions to consider but still want to satisfy their sweet tooth.

     Now that your curiosity is peaked, let me reveal this amazing and all-around sensational, allergy-friendly delight...Tropical Kiss Banana Cream Pie with Whipped Coconut Milk!! This pie has a velvety, smooth filling with just the right hint of island-inspired fruitiness that pairs perfectly with a dollop of light-as-air coconut "whipped cream." This version is made with a traditional flaky pastry crust, put you can opt for any variety of cookie crust you like and add a whole other dimension to this easy, refrigerator pie. You'll definately be getting requests to make it often, so be creative and jazz it up with whatever suits your mood!!

TROPICAL KISS BANANA CREAM PIE

•  1 9-inch pie crust of choice, baked and cooled*
• 1 pkg (12oz) firm silken tofu, well-drained
• 1 cup mashed, very ripe bananas
• 2 tsp pure vanilla extract
• 1 tsp freshly squeezed lemon juice
• 3 Tbsp vegetable oil
• 1/2 c powdered sugar, sifted
• 2 medium-ripe bananas, sliced into 1/4" rounds
• lightly toasted, unsweetened coconut shreds, for garnish (optional)

     Allow the tofu to drain thoroughly through a fine mesh sieve or several layers of cheesecloth. Be sure to remove as much liquid as possible or your pie filling will be thin and not completely set.

     Once drained, put tofu in a food processor fitted with the metal blade. Add mashed bananas, vanilla, lemon juice, vegetable oil and powdered sugar and pulse until smooth and creamy, 1-2 minutes. Be sure to scrape down the sides of the container a few times as you go.

     Arrange the banana slices in a single layer inside the prepared pie crust. (You may not need all the banana slices, extras can be covered with plastic and saved for garnish.) Spoon filling over bananas and smooth the top with back of spoon. Cover loosely and chill in refrigerator at least 3 hours, until set.

     Sprinkle toasted coconut over pie and serve with a generous dollop of Whipped Coconut Milk.

     *Choose any pie crust that suits your dietary needs. My preference is Gluten Free Pantry's Perfect Pie Crust. (THIS IS NOT A VEGAN CRUST!!) Other tasty options include cinnamon graham cracker crust, which can be made using gluten-free graham cracker crumbs, or a similar cookie crust made with your favorite cookies, gluten-free, vegan or else wise! If peanuts are not a concern, Nutter Butter crust is a great vegan option. Cookie crusts can be baked and cooled, or used unbaked!

WHIPPED COCONUT MILK

• 1 can (14oz) unsweetened coconut milk*
• 2 Tbsp agave nectar
• 3 tsp pure vanilla extract
• pinch salt

     Shake the coconut milk vigorously before opening and pouring into a medium sized mixing bowl.  Cover and place in freezer for 25 minutes.

     Using an electric mixer, beat on medium speed for 4-5 minutes until milk thickens. Add agave nectar, vanilla and salt. Continue beating on medium speed for 12-15 minutes.

     Return whipped milk to freezer and chill until firm, about 2 hours. If not serving immediately, store in refrigerator (covered) for up to three days.

     *DO NOT use a "lite" variety coconut milk for this recipe as it will not whip up to the proper consistency.

     This pie is delicious and tastes as wonderful as any traditional cream pie that I have had. Don't bother telling your more skeptical guests that its vegan, they'd never guess!! Let them taste it and rave about its silky-smooth texture and bright tropical flavor before you shock them with the news that you made it with tofu! They will surely be amazed. HAPPY EATING!!

Dad's Famous Freshly-Caught Perch

Fresh Perch with Pineapple

     One of my first posts for this blog was a recipe dedicated to my mom, who had inspired me to perfect my macaroon-making skills. One of the first responses I received about that post was from my dad, who teasingly questioned why Mom had been featured here before he had been given proper recognition. I honestly had no answer for this. At least not any GOOD answer!

     I got to thinking on the question and decided that the only fair thing to do was to come up with some topic or recipe that was distinctly "Dad." I couldn't recall many meals that he prepared for us as kids, nor could I come up with a dish I had made for him that he seemed to enjoy more than usual. And then it hit me like lightning! TROUT. Fresh from the lake, perfectly filleted and prepared with a simple blend of butter and lemon. This was the epitome of my childhood culinary memories. For years I have been trying to find fish that tasted as sweet and delicious. My recollection of the flavor is so strong that it has ruined me for fish as an adult. Even at the best restaurants, it never tastes the same as Dad's TROUT.  Needless to say, I called my father almost immediately after my epiphany and said, "Dad, I'm gonna blog about your TROUT!! You know, the way you always made it after you'd gone out fishing?! I loved your TROUT!" He was oddly silent for a moment. "Ummm, that was PERCH," he finally replied. Well...that shed a lot of light on my 20 year search for the taste I remembered and longed for!   

     Armed with this new information, I got in touch with a friend who has expansive knowledge of all things fishy, and checked around town for a friendly fishmonger, and got on my Mac and started reading recipes.  I decided to abandon the butter and perhaps prepare my perch with a healthier fat, but I wanted to stay true to my dad's tradition and keep the flavors simple and citrus-y. I came upon a few recipes that paired ocean perch with pineapple, which sounded fantastic. These mainly called for baking or broiling, but relied solely on the fruit juice and olive oil to impart flavor. Doubtful that this would satisfy my taste buds, I came up with a few additions to doctor things up and the results have proven good enough to share with all of you! Although its not exactly like Dad's, this dish is very tasty, light but flavorful, and mild enough to win over folks who, like myself, think they just don't care very much for fish. My husband even said it was "the best fish (he'd) ever eaten!" As always, I hope this rates as highly with you and yours as it did at our house.

FRESH PERCH WITH PINEAPPLE & A PUNCH

• 6-8 fresh perch fillets
• 1 cup pineapple juice*
• 2 Tbsp freshly squeezed lime juice
• 1 Tbsp Worcestershire sauce
• 3/4 tsp salt
• 1 tsp chili powder
• 1/2 tsp Spanish paprika
• pinch freshly ground black pepper
• lime wedges or slices, for garnish
• vegetable oil, for preparing pan

     Place fillets in a single layer in a shallow dish, such as a glass cake pan.  In a small bowl, combine pineapple juice, lime juice, Worcestershire sauce, salt, pepper and spices. Whisk to combine. Pour over the perch fillets, cover tightly, and marinate in refrigerator for 1 hour, turning once.

     Preheat broiler and generously coat rack of broiler pan with vegetable oil.

     Remove fillets from dish and place, skin side down, on the prepared broiler pan. Reserve marinade.

     Broil fish 4 inches from heat for 10-12 minutes, brushing once or twice with reserved marinade. Fish is done when it flakes easily when gently touched with a fork.

     Remaining marinade may be heated in a saucepan and spooned over fish before serving. Garnish with lime wedges or twists. May be served over brown rice, if desired.

     Serves 3-4. Gluten-free, suitable for Partial Vegetarians.

      *This can be drained from canned pineapple, just be sure it is packed in pineapple juice and not light syrup!

     This is a delicately flavorful dish and is complimented nicely by lightly steamed vegetables of most any variety and a healthy grain such as brown rice or quinoa.  I served it with Butternut Squash & Blackeyed Peas and a fresh green salad with Maple Dijon Dressing, topped with a few Chili Pepitas to add a little crunch. For busy cooks, mix the marinade up to a day ahead, pour it over the fish after work and enjoy a restaurant quality meal any night of the week with just a few minutes of hands-on kitchen time.

The One & Only!

   

  My most heartfelt gratitude to my dad, Dave, for inspiring this dish and ending the years of frustration I suffered in trying to create it! Make it for your friends and loved ones, and may you all raise a glass to my dear, old dad. CHEERS!!