This One's for Oprah and All Her Harponians: Vegan "Chicken" Salad Toasts

     Well, veganism has finally hit the big-time! Recently, Oprah Winfrey aired a program dedicated to The One Week Vegan Challenge. Although I am not a regular viewer of Oprah, I happened to catch this episode in a late night re-run, and I am quite happy to have seen it. The premise of the show was simple: Oprah, along with more than 300 of her staffers would go vegan for 1 week. This meant NO meat, NO dairy, NO animal bi-products of any kind. Viewers get to see just how the participants approached the brief but dramatic change in their lifestyle; who got agitated, who got excited, who gave up, and who felt they had been changed forever and for the better. Appearing on the show were Michael Pollan, author of many eye-opening books such as The Omnivores' Dilemma and Food Rules, and Kathy Freston (aka the Veganist). Pollan, who is neither vegan nor vegetarian, spoke about the importance of knowing where our food comes from and how it is handled before we consume it. Listening to him, one becomes more aware of the impact one's diet has on the environment, society, and personal health. Freston, who maintains a strict vegan lifestyle, is quick to explain that veganism has been the right choice for her, but understands that not everyone feels the same way. She even used the phrase "veganish" many times to describe people (like myself) who are drawn to an animal free diet for various reasons but have not fully committed themselves to always eliminating all animal products from their dinner plate. Together they presented a strong argument for adopting conscientious eating habits regardless of whether or not that means giving up meat.  Overall, I think this was one of the best presentations on veganism that I have ever seen as it very respectfully informed all people, omnivores and herbivores alike, of the benefits of making smart food choices, and offered many helpful suggestions for easing into conscious and conscientious eating. So, in honor of Oprah's great One Week Vegan Challenge and all those willing to make an attempt, I present to you a simple and delicious recipe that makes for a great lunch break or light dinner...Vegan "Chicken" Salad Toasts. You can use the recipe as a road map and play around with the seasonings and a wonderful variety of possible additions, from grapes to nuts. Go ahead and make it your own and feel free to enjoy this one while you watch Oprah's program or flip through one of Michael Pollan's books!

Vegan "Chicken" Salad Toasts 

Oh-So Delicious!!

• 1 (8oz) package soy tempeh, cut into 1" cubes
• 1 large carrot, peeled and finely diced
• 1 stalk celery, finely diced
• 1/2 small onion, finely diced
• 1/2 red or green bell pepper, finely diced
• 1 tsp Italian seasoning blend
• 1/2 tsp garlic salt
• 1/2 tsp tarragon (optional)
• 2 Tbsp fresh chives, minced 
• pinch cayenne pepper
• about 1/3 c vegan mayonnaise, less or more to your liking (recipe follows)*
• salt and freshly ground pepper, to taste
• non-dairy cheese, gluten-free bread or crackers, parsley and roasted peppers (for serving)

      Begin by steaming the tempeh cubes. This can be done using a steamer basket set in a large saucepan with about 1" of water. Bring the water to a boil, place the tempeh in the steamer basket, cover with a tight fitting lid and allow to simmer for about 15 minutes. Remove the tempeh and allow it to cool while you prepare the other ingredients.

     In a large bowl, combine the diced vegetables. (Tip: You can save a bit of time by prepping your veggies in a food processor or mini chopper. Cut them into large chunks and throw them all in together. A few quick pulses and you're ready to go!)

     In a small bowl, combine the seasoning blend, garlic salt, tarragon, chives and cayenne with the mayonnaise. Stir until creamy and well blended.

     When the tempeh has cooled, crumble it gently with your fingers, or roughly chop. Add this to the chopped vegetables and quickly fold them together. Add the seasoned mayo to the tempeh mixture and toss gently to combine. Taste and add salt and pepper, adjusting other seasoning if needed. The finished salad can be chilled, allowing the flavors to come together, or you can dive right in!

A Lunch Fit for Oprah

     To make the "Chicken" Salad Toasts, top thinly sliced GF bread or crackers with the cheese of your choice and place in a toaster oven for a few minutes, melting the cheese. Top warm bread with "chicken" salad, garnish with chopped parsley and roasted peppers, and ENJOY.

     Yields 2 generous lunch servings.

     Gluten-free, Nut-free and Vegan.

     *Feel free to use a store-bought mayonnaise substitute such as Veganaise, but this recipe is super simple, super tasty and super inexpensive!

Best-Ever Homemade Vegan Mayo 
(Adapted from a recipe found in Kids Can Cook Vegetarian)

• 1 (12 oz) box firm silken tofu
• 1/2-2/3 c olive oil
• 2 tsp chopped garlic
• scant 1/4 cup lemon juice (preferably fresh squeezed)
• 1 Tbsp Dijon mustard
• 1/2 tsp salt
• freshly ground pepper, to taste (optional)

     Using a food processor or blender, combine the tofu and 1/2c olive oil until a smooth emulsion is formed, adding more olive oil as needed to achieve desired consistency. (About 45 seconds.)

     Add the remaining ingredients and blend for an additional 30 seconds. 

     Use immediately or store in an airtight container in the refrigerator for up to two weeks.

     Yields about 2 cups.

     Gluten-free, Nut-free, Vegan and more delicious than anything you can buy at the store!

How Can One Complain About Going Gluten-Free with Comforts Like This?!

     I must admit, sometimes dietary restrictions really bring me down! Every so often I start to crave a REAL submarine sandwich on a super soft roll or pizza with perfectly tender crust. Some foods just can't quite be replicated without using wheat flour. For these trying times, it is essential to have a few fantastic go-to recipes in your arsenal. Its absolutely imperative to find one's personal favorite comfort food, even if it is something you consider an indulgence. Now, individual tastes vary greatly and what soothes me may not appeal to you, but some culinary remedies seem to strike a chord with a vast majority of folks. One recipe that I can rely on to lift me when I have sunken to feeling sorry for myself is my Vegetarian "Sausage" Lasagna, and who can resist ooey-gooey lasagna warm from the oven with strings of melted mozzarella pulling from every piece as you plate it up?!  Be forewarned that this dish takes a little time to put together. However, the steps are simple and the tempeh sausage can be made ahead and kept in the fridge or freezer for a myriad of uses. I would also highly recommend making a second lasagna to put in the freezer. Wrap individual servings tightly in plastic wrap and foil and they can be reheated at a moment's notice. The pleasure you will find when you sit down and share this gratifying delight will surely be worth the time spent in its preparation!

    Vegetarian "Sausage" Lasagna

GLUTEN-FREE MANNA FROM HEAVEN

NOTE: I am dividing this lasagna recipe into two sections because the sausage is delicious and versatile enough that you may want to keep a batch on hand in the freezer for use in other dishes. It makes a great substitute for any recipe that calls for pork sausage or other ground meat and is a tasty gluten-free alternative to store bought veggie crumbles, most of which contain wheat. For those who are not concerned with consuming gluten and/or meat, you can jump straight to the lasagna itself and proceed using your choice of meat or meat substitute!

Tempeh Sausage

• 16oz soy tempeh, cut into large cubes
• 1 tsp each: dried basil, dried oregano, garlic powder, onion powder
• 1 plus 1/2 tsp ground fennel
• 1/2 tsp each: dried thyme, crushed red pepper flakes
• 1/4 tsp freshly ground pepper
• scant 1/4 c brown rice or garbanzo bean flour
• 1/3 to 1/2 c Braggs Liquid Aminos or soy sauce, to taste
• 1/4 c olive oil
• cooking spray or canola oil for pan

Place the tempeh cubes in a steamer basket set in a saucepan with 1" water. Bring the water to a simmer, cover and steam tempeh for 15 minutes. Allow to cool slightly and then gently crumble the tempeh, with your fingers, into a large bowl. Add all of the spices to the tempeh and toss gently to thoroughly coat the crumbles. Add the flour, Braggs aminos and olive oil and toss to combine. Allow the tempeh to marinate for at least 30 minutes or up to 2 hours before cooking in a lightly oiled non-stick skillet. The tempeh should brown nicely in 7-10 minutes over medium heat. Be sure to stir occasionally to prevent it sticking to the pan.

TIP: This recipe can also be used for sausage patties. Simply add an additional 1/4c flour and use an ice cream scoop or measuring cup to portion the tempeh into small balls. Use moistened hands to form patties, place on a wax paper lined baking sheet and allow to firm in the refrigerator while they marinate. Brown in a lightly oiled non-stick skillet,  5-7 minutes per side.
Sausage can be frozen after cooking and used in any recipe, straight from the freezer. No need for thawing!

On To The Lasagna

• 1 (10 oz) pkg gluten-free lasagna noodles, uncooked*
• 1 Tbsp olive oil
• 1/2 batch (8 oz) tempeh sausage, see preceding recipe
• 1/2 c chopped onion
• 8 oz sliced mushrooms, such as baby bella or button
• 2 tsp minced garlic
• 2 (14.5 oz) cans Italian style diced tomatoes, undrained
• 1 (4oz) can tomato paste
• 1 tsp honey or sugar
• 1 tsp dried basil
• 1/2 tsp salt, or to taste
• 1/4 tsp crushed red pepper flakes
• 1/4 tsp freshly ground pepper
• 1 egg
• 1 (16 oz) carton ricotta cheese
• 1c, packed, baby spinach leaves, coarsely chopped
• 2c shredded mozzarella
• 1/4c grated Parmesan 
• 1/4c water

Place the lasagna noodles in a deep-sided 13" x 9" baking dish. Fill pan with enough VERY HOT tap water to cover noodles. Allow to soak while you prepare the tomato sauce.

In a large skillet set over medium heat,  heat olive oil and cook the onion and garlic for 2-3 minutes, just until fragrant.  Add the mushrooms and continue cooking until mushrooms are beginning to brown. Finally, add the tempeh sausage, tomatoes, tomato paste, sugar, basil, salt, red pepper flakes and ground pepper. Bring to a boil, reduce heat and simmer gently for 20 minutes, uncovered.

In a small bowl, combine the egg, ricotta and chopped spinach, mixing thoroughly.

When the sauce is ready, drain the noodles and remove them from the baking dish. Using this same dish, spray lighly with nonstick cooking spray and begin building the lasagna. Spread about 1/3c sauce over the bottom of the pan. Using four noodles, cover the sauce with a single layer. You can trim the noodles to fit, if necessary, but don't worry if there are a few gaps, the noodles will expand a bit as they cook. Next, cover the noodles with about 1/3 of the sauce, 1/2 of the ricotta/spinach mixture and 1/3 of the mozzarella. Repeat the layers, finishing with a top layer of sauce and mozzarella only. Sprinkle the Parmesan evenly over top. Carefully pour the 1/4c water into the pan at the corners, cover with foil and bake at 375 degrees for 30 minutes.** Uncover and bake 5 minutes more, or until golden brown and bubbly. Allow to cool for 10-15 minutes before serving.

Yields 8-10 servings.
Gluten-free, Nut-free and Vegetarian***

TESTED & APPROVED

*Tinkyada Pasta Joy makes a very good brown rice lasagna noodle. The package directions call for pre-cooking the noodles, but this will make them very difficult to work with, as they tend to break apart. Soaking them allows you to easily layer them in the pan and the resulting texture is perfect. Just be sure to get the edges of the lasagna covered with sauce or you will have crispy edges!

**I recommend spraying the foil with cooking spray (the side that will be touching the lasagna) and placing the lasagna pan on a cookie sheet, just in case the sauce bubbles over!

***This can also be made vegan-friendly by substituting well-drained extra firm tofu (mashed with a fork) for the ricotta cheese and a vegan mozzarella  (I suggest Daiya)  for the traditional mozzarella. The egg can simply be omitted.

Pasta a la Ella (Fitzgerald, that is!)

        I suppose "Pasta a la Ella" doesn't offer much of a hint as to what this recipe is all about, so let me give you an idea, entice you to go on reading and, I hope, to cook this up for your own family. The basics: brown rice pasta shells topped with spicy marinated tempeh and lightly sauteed broccoli. What makes it a bit more special: a pinch of fennel and a drizzle of balsamic vinegar. Why its worth adding to the menu: the nutrient dense broccoli and protein powered tempeh serve as both a nice change of pace from traditional tomato sauce, and a much healthier alternative allowing you to indulge in "pasta night" without feeling too guilty about the pleasure.

     Whether or not Ella Fitzgerald ever ate a pasta dish quite like this one, I can not say. I was, however, listening to her silky jazz vocals while I concocted it in my kitchen. And so it seems only appropriate to name it after her. I can't imagine that she would not have enjoyed the flavors; simple, but layered and balanced just so, and resulting in a delectably fresh, one-dish meal with just a hint of spiciness that comes to the palate almost as an afterthought. The recipe is quite nice when prepared as written, but it also works well as a guide for you to customize to your specific tastes. The broccoli used here could easily be replaced by asparagus, cauliflower or broccoli rabe, and just about any small pasta with a shape for holding onto the hearty sauce could be substituted for the shells. Also, if you're not worried about wheat and gluten in your diet,  the nutty characteristic of tempeh lends itself perfectly to the fullness and flavor of whole wheat pasta. Whatever ingredients you choose, I'm certain you'll find this as satisfyingly delicious as I did.  So get the water on to boil and get something smooth and jazzy on the stereo and get ready for the finest of Italian dining in the comfort of your own home!

 Pasta a la Ella 

"Mambo, Italiano, Mambo!"

• 8oz gluten-free brown rice pasta shells

 

• 1 pkg tempeh, cut into 1/2" cubes*
• 1/3 c vegetable broth
• 2 Tbsp Braggs' Liquid Aminos, or soy sauce
• 2 Tbsp tomato paste
• 1 tsp minced garlic
• 3/4 Tbsp fennel seeds
• 1/2 tsp red pepper flakes, or to taste
• 3/4 tsp dried oregano
• 1/2 tsp red wine vinegar

 

• 1/4c olive oil, divided
• 2-3 tsp minced garlic
• 12oz fresh broccoli, trim tough stem end and cut into florets, chop tender portion of stems
• scant 1/4c vegetable broth

 

• 2 tsp balsamic vinegar
• coarse salt & freshly ground pepper

      

     Begin by marinating the tempeh. In a medium bowl, whisk together the broth, tomato paste, Liquid Aminos, garlic, fennel seeds, red pepper flakes and oregano. Add the tempeh cubes and toss to coat.  Set aside for a few minutes.

     Cook the pasta according to package directions. Drain and return to pot to keep warm, tossing with a few drops of olive oil to keep it from sticking.

      While the pasta cooks, prepare the tempeh.  Heat a large non-stick skillet over medium heat. Add the tempeh and marinade and heat until the liquid just begins to boil.  Stir gently, cover and simmer until most of the liquid has absorbed, about 10 minutes, stirring occasionally. Once the tempeh is tender, transfer it to a bowl and use a fork to crumble about half of the cubes.

      Wipe the skillet clean of any remaining marinade and add 2 tablespoons of olive oil. Heat the oil over medium-high heat until a small piece of tempeh sizzles when added to the pan. When the oil is hot enough, add all of the tempeh and saute until lightly browned, about 4 minutes. Remove from the heat and add to the cooked and drained pasta.

     Now, using the same skillet that the tempeh was cooked in, heat the remaining 2 tablespoons of olive oil over medium heat and add the broccoli and garlic. Cook, stirring constantly, for 1 minute.  Add the vegetable broth, sprinkle with salt, cover and allow to steam until crisp-tender, about 6-8 minutes. Uncover and continue cooking for about 2 minutes, until the pan is almost dry. Transfer the broccoli to the pan with the pasta and tempeh. Drizzle with balsamic vinegar, toss to combine. Taste and adjust seasonings. Serve warm.

Strive-for-Five Chopped Salad

    Yields 4 main dish servings.

     Gluten-free, Nut-free, Vegan and Delicious!

     Pairs perfectly with a chopped salad loaded with any of your favorite veggies!

    

       *Tempeh is a fermented soybean product. It is widely available in most larger supermarkets and is usually found near the refrigerated tofu products. If you are preparing a gluten-free meal, be sure to read the ingredient list as some varieties are made with additional grains or flavorings that contain wheat and/or gluten.  My tempeh of choice is Lightlife organic soy tempeh. It has a nice flavor and I find it holds up very well to marinating and cooking without crumbling, unless you want it to!

    

The Sweeter Side of Thai: Butternut Squash with Cranberries and Tofu

     Well, it is good to be back to the blog after a bit of a holiday hiatus! I have been busy in the kitchen with the baking of treats, both healthy and hedonistic and, like most of us this time of year, have had my fill of rich foods and fabulous desserts. Dinners of late have been on the lighter side, lots of soups and salads; heavy on the veggies and easy on anything animal related. It is definitely time to let the body detox a little. With that in mind, it is still January in upstate New York and it is getting colder every day which means we need something warm and comforting on the table at night, just not something so hearty as meat and potatoes.
      One such meal is this delectable, Thai-inspired Butternut Squash with Cranberries and Tofu. This is basically a quick curry, but is not very spicy (depending on how much jalapeno or cayenne you use) and uses a very simple blend of spices rather than a strong curry powder, giving a deliciously sweet and delicate flavor.  Its a pretty simple dish to put together and you should feel free to give yourself a break and buy the vegetables pre-cut in the fresh produce department. You can also opt for the substitution of dried spices instead of fresh jalapeno and ginger, but you will lose out on some depth of flavor. One shortcut I can NOT recommend is skipping the freeze-and-thaw of the tofu. Freezing firm tofu for a day or two (or up to a few months) and allowing it to thaw before cooking results in a really dense and "meaty" texture, making it far more palatable in stir-fries and curries like this one. I use Ithaca Soy tofu which is in a class of its own and can not be beat for taste and texture. Plus, it can be frozen and thawed in its packaging, making it extra easy to keep on hand right in your freezer!

 Butternut Squash with Cranberries & Tofu

Sweet & Delicious In About 30 Minutes

• 1 medium butternut squash, cut into 1" cubes
• 2 stalks celery, sliced
• 2 medium carrots, sliced
• 1/2-1 whole jalapeno, seeded and finely chopped (or, sub. 1/8-1/4 tsp cayenne)
• 8oz firm tofu; frozen, thawed and patted dry; cut into 1/2" cubes*
• 1 Tbsp fresh ginger, grated (or, sub. 1 tsp dried ginger)
• 3 Tbsp vegetable oil
• 1 tsp cumin, plus 1/4 tsp for tofu
• 1 tsp ground coriander
• 1 tsp turmeric, plus 1/4 tsp for tofu
• 1/2 tsp ground fennel seed
• 2 cups coconut milk
• 1/2 tsp salt, plus more for tofu
• 1/2 c dried cranberries
• 1c frozen peas
• 1/2 c slivered almonds
• cilantro or parsley, for garnish

     Begin by lightly seasoning the tofu with 1/4 teaspoon cumin and turmeric, and salt to taste. In a large skillet, saute the seasoned tofu in 1 Tbsp oil over medium-high heat until golden brown on all side, about 8 minutes. Remove from pan and set aside.

     Add remaining 2 Tbsp oil to the pan and saute the jalapeno and ginger for 1 minute, or just until fragrant. Now, add the squash, carrots, and celery. Continue cooking for 5 minutes, stirring occasionally.


     Add the cumin, coriander, turmeric and fennel and saute for 30 seconds.

     Pour in the coconut milk and season with 1/2 tsp of salt. Add the dried cranberries and stir to combine. Bring to a boil, reduce heat to low, cover and simmer until squash is tender, about 15 minutes.

     Add the tofu, almonds and peas and simmer for an additional 10 minutes, uncovered. Taste and adjust seasoning if necessary. Serve over brown basmati rice, garnished with cilantro or parsley.

     

     Serves 6-8. Leftovers can be refrigerated for 4-5 days or frozen up to 1 month. 

     Gluten-free. May be enjoyed by vegetarians, vegans and omnivores, alike!  

     If you are avoiding nuts, simply substitute toasted pepitas or sunflower seeds for the almonds, or skip them altogether if you wish.  

     Total time to prepare: 45 minutes or less

Best Tofu Ever (Ithaca Soy)

     * If you live in the Ithaca area, or in the Central New York region, look for Ithaca Soy tofu. It is hand-crafted and organic and is wonderful in this (and every other) recipe. You may be able to contact the store and place an order if you live elsewhere, but I can not say for sure that they can always do this.  If you can not get their tofu, try to find a good quality, handcrafted variety produced in your area. DO NOT use perma-packed silken tofu in this recipe or you will be disappointed!

Incredible Quinoa: Recipe Two

     If you've already read the previous post, "Incredible Quinoa: Recipe One," then you are well versed on the history and health benefits of our star super food, quinoa. For those of you who may have missed it, what you need to know is that this is a fantastic gluten-free grain that has a wide range of uses. From breakfast where it can substitute oatmeal and cream of wheat to holiday dinner, where (as we see with this recipe) it provides a nice alternative to bread stuffing which is not only dangerous for Celiacs, but also loaded with fats and carbs that can pack on the pounds for any of us.

     Before we move on to the Cranberry & Currant Quinoa, let me mention that the only trick to cooking with quinoa is that IT MUST BE WELL RINSED BEFORE COOKING! The best method is to allow the quinoa to soak in a colander for about 15 minutes and then give it a good rinse under cool water and drain off the excess liquid. This is critical in eliminating the soapy, bitter taste that comes from the grain's natural coating of saponin.* The soaking can be done while you prepare the other ingredients for this recipe and it will help to make your end result a delightful dish full of all your favorite holiday flavors.

FESTIVE FLAVORS FOR THE SEASON

CRANBERRY & CURRANT QUINOA

• 2 tsp extra virgin olive oil
• 1 small red onion, chopped
• 2 stalks celery, chopped
• 1/2 cup uncooked quinoa*
• 1 and 1/2 cups vegetable stock
• 1/3 cup dried cranberries
• 1/4 cup currants or golden raisins
• 1 Tbsp dried tarragon (or 3 Tbsp fresh tarragon, chopped)
• course salt & freshly ground pepper
• 1 firm baking apple (such as Braeburn or Granny Smith), cored and diced to 1/4 inch pieces
• 3 scallions, thinly sliced
• 1/2 cup slivered almonds or coarsely chopped walnuts, toasted (optional)

     Heat the oil in a large saucepan, over medium heat. Add the onions and celery and saute until tender, about 5-6 minutes, stirring frequently. 

     Add quinoa, stock, cranberries, currants and tarragon. Raise the heat to high and bring to a gently boil. Reduce heat to low, cover and simmer until liquid is absorbed and quinoa has sprouted a curly "germ," about 20 minutes.  Season to taste with salt and pepper.

     Stir in apple pieces, scallion greens and if using, toasted nuts.

     Yields 6-8 servings. 

     Reheats well and will store, refrigerated, for up to 5 days.

     Gluten-free, Vegan & YUMMY!!  Can be made nut-free. 

     This dish makes a great accompaniment to grilled tempeh or chicken, with a nice green salad to round out the meal. It also makes a perfect light lunch on its own!

Alter Eco Fair Trade Quinoa

 *Most quinoa will require the extra soaking time and a very thorough rinsing in order to eliminate the unpleasant bitter taste that comes from naturally occurring phytic acid. However, I have found that AlterEco brand quinoa can be enjoyed after rinsing only, no need to take the extra time to soak! They are also a fair trade company, which is even more reason to buy their product.

Incredible Quinoa: Recipe One

     Quinoa, pronounced (KEEN-wah), is an ancient "grain" that was harvested as a staple crop of the Incan civilization over 5000 years ago. They referred to it as "the mother grain," because it was known to them to treat many ailments and provide great health benefits. Fast forward to today and we are seeing a resurgence in the popularity of this long-forgotten super food. Although it is not technically a grain at all, but rather a seed, it is most commonly considered a grain because of its texture and culinary characteristics. Many nutritionists place quinoa amongst the most healthy foods on Earth, siting its immense nutritional value, high fiber, low calories and, most impressively, the fact that it is a complete protein offering all 9 essential amino acids. Cooks love quinoa for its nutty flavor and adaptability for use in a wide variety of recipes from hot soups to summer salads. I love quinoa because its gluten-free, quick to cook and serves as a great substitute for pasta dishes, bread stuffing or even rice, which gets to be an overplayed side dish. Quinoa is readily available in most any supermarket and can be cooked by just about anyone who can turn on a stove. The only trick you need to know is this: ALWAYS TAKE THE TIME TO THOROUGHLY RINSE BEFORE COOKING!! The tiny seeds have a natural coating of saponin  that causes it to be very bitter. A short soak and a good rinse under running water will eliminate the taste completely.
     In addition to quinoa, which itself is an excellent source of magnesium, today's recipe has delicious wilted spinach that also provides a healthy dose of this important mineral. I actually sought out this dish in an effort to increase my daily intake of magnesium which had been recommended by my naturopath as a possible remedy for frequent migraine headaches. By incorporating a few servings of quinoa and 4 to 5 servings of leafy green vegetables each week, I have increased my magnesium levels and decreased the number of painful headaches I am having. This Warm Quinoa Salad with Spinach provides a full serving of each and cooks up fast, tastes fresh and fills the belly, making it a great option for a weeknight meal.  I hope you'll enjoy every bite and feel happy knowing that you're giving your body just what it needs to stay healthy and strong.

A Perfect Weeknight Dinner

Warm Quinoa Salad with Spinach

• 1 cup quinoa*
• 1 and 1/2 cups water or low-sodium vegetable broth
• 1/3 cup dried cranberries (optional)
• 1/2 c red wine vinegar, plus additional for serving
• 2/3 c olive oil. plus additional for serving
• kosher salt and fresh ground pepper
• 1 lb fresh shiitake mushrooms, sliced
• 12 oz fresh baby spinach
• 8 oz goat's milk feta cheese, crumbled **
• 1/2 c sliced almonds, lightly toasted **

     
     Begin by soaking quinoa in warm water for 15 minutes and rinsing thoroughly under running water.* Drain and place in a medium saucepan over high heat. Add water or broth, 1 teaspoon salt and cranberries (if using). Stir gently and bring to a boil; reduce the heat to medium-low, cover, and let simmer 15-20 minutes, until liquid is absorbed. A small, curly "germ" will be visible on the quinoa seeds when it is cooked. Fluff the cooked quinoa gently with a fork.


     As the quinoa cooks, combine the vinegar, oil, 1 teaspoon salt and 1/4 teaspoon pepper in a medium sized bowl. Whisk gently to combine dressing. Add the mushrooms and toss to coat them. 


     Heat a large skillet over high heat. Add the mushrooms and dressing to the skillet and saute, stirring occasionally, for about 20 minutes. The mushrooms will darken and the dressing will reduce until the pan is almost dry. Some remaining liquid is okay.

     Transfer the quinoa, mushrooms and any remaining dressing to a large bowl. Taste and season with salt and pepper, if needed. Add the spinach and gently toss to combine. The warmth of the quinoa will slightly wilt the spinach leaves. Portion salad onto 4-6 serving plates, top with crumbled feta and toasted almonds. Drizzle lightly with additional olive oil and vinegar if you feel the salad needs more dressing. Serve warm as an entree or side dish.

     Yields 4 entree or 6 side dish servings.
     Gluten-free.  Can be made nut-free and vegan by eliminating cheese or nut toppings.

Alter Eco Fair Trade Quinoa

 *Most quinoa will require the extra soaking time and a very thorough rinsing in order to eliminate the unpleasant bitter taste that comes from naturally occurring phytic acid. However, I have found that AlterEco brand quinoa can be enjoyed after rinsing only, no need to take the extra time to soak! They are also a fair trade company, which is even more reason to buy their product.

**Be sure to leave these ingredients out if you desire either a vegan or nut-free dish. The recipe is just as delicious with the elimination of either one or both! If you are serving people with varying dietary requirements, these additions can also be served separately and added at the table.

Get Your Greens With A Sensational African Stew

     "Eat your greens." This is good advice that most of us have heard from our moms and our doctors, but how many of us actually do this? It is generally suggested that leafy greens such as spinach, kale, collard greens and chard be eaten at least 4 times a week. Some survey data has suggested that most American adults include these nutrient-rich veggies only ONCE a week. The amount of greens being eaten by children is, not surprisingly, even less. My theory is that many of us were turned off by these foods early in life when we were forced to take a soggy scoop of overcooked spinach slop along with the greasy grilled cheese that made up our cafeteria lunch at school. But please, don't punish an innocent vegetable just because it was manhandled by the lunch lady! When prepared properly, most any leafy green veggie will taste as wonderful as it looks. Plus, they really are powerhouses when it comes to health benefits.
     The star of this African Peanut Stew is kale, although you can opt for baby spinach if you're just not into the heartier, peppery kale leaves. Either way, the greens in this soup will provide cancer fighting antioxidents, immune boosting Vitamin C, bone strengthening calcium and lutein to protect your eyes. As if that wasn't enough, because of the low glycemic index and high fiber, these leafy greens can help control or reduce weight! A supporting cast of grains and legumes makes this a hearty stew that makes a meal all by itself. For those looking to up the intake of healthy foods for their kids, the unusual (but delicious) addition of peanut butter will go a long way in winning over the little ones. Its even tasty as a pureed soup if you are struggling with a child's aversions to food texture. If peanuts are a concern, the stew will work just as well with a simple substitution of SunButter or another acceptable nut butter.  So even if you feel convinced that you'd never get the family eating spinach and kale, give this recipe a try. I believe its up for the challenge!!

African Peanut Stew

• 1 onion, finely choped
• 2 tsp minced garlic
• 1/8 tsp cayenne pepper (or to taste)
• 2 cans (15oz) low-sodium vegetable broth
• 1 large sweet potato, peeled and cut into 1/2" dice
• 1/2 (15oz) can chickpeas, rinsed and drained
• 1/2 cup long grain brown rice
• 1/4 cup natural peanut butter*
• 2 cups chopped kale leaves, or baby spinach
• juice of 1 lemon
• 1 Tbsp soy sauce or Braggs Liquid Aminos
• salt
• Tabasco sauce to taste (optional)
• chopped parsley and dry roasted peanuts (for garnish)*
• lemon wedges (for serving)

     Begin by heating a large saucepan over medium heat. Saute the onion, garlic and cayenne pepper in a small amount of vegetable broth, just until onion is soft, about 5 minutes.

     Add the remaining stock, sweet potato, chickpeas and rice. Bring this to a boil, cover, reduce heat and simmer until the rice and sweet potatoes are tender, about 40 minutes. Add up to 1/3 cup of water if too much liquid has been absorbed. The stew should be hearty with a gravy-like broth.

     Once the stew has simmered, combine 1/2 cup liquid from the stew pot with the peanut butter in a small bowl and stir until it is smooth. Add this mixture to the stew, along with the kale (or spinach). Continue cooking for 3-5 minutes.

     Stir in the lemon juice and soy sauce. Season to taste with salt and Tabasco. Serve warm, topped with chopped peanuts and parsley, as well as a lemon wedge.

     Yields 4 servings.
     Gluten-free, vegan, comforting and delicious.

     *If you need to avoid peanuts, substitute an equal amount of an acceptable nut butter or SunButter, which is free of peanuts and tree nuts. Also, be sure to skip the chopped peanut garnish!